how-to-make-your-own-energy-gels

The key ingredient in most gels is a carbohydrate powder called maltodextrin. It’s a white powder that looks a lot like flour and has virtually no taste to the tongue.
The other ingredient you’ll need is fructose, often called “fruit sugar”.

Ratio

Maltodextrin : Fructose ≈ 1:1

「麥芽糊精」與「果糖」搭配使用，可利用到不同的腸道運輸通道（SGLT1 vs GLUT5），進一步提升碳水化合物氧化速率（可達 ~90 g/hr）

If you want to make a gel like Maurten 100, use a ratio of 60% carbs + 40% water.
If you desire a hydrogel (水凝膠)-type drink like Maurten 320, mix 80g of carbs (e.g., 40g Maltodextrin + 40g Fructose) with 500ml of water.

Ingredients

Maltodextrin & Fructose — for quick energy release

Alternative: 砂糖（Table Sugar） - 即「蔗糖」，會在體內分解為 1 : 1 的「葡萄糖」（Glucose）與「果糖」（Fructose）：
Sodium Alginate (海藻酸鈉) — for forming the gel texture (凝膠劑/凝固劑)

Alternative: 寒天果凍粉、鹿角菜膠、吉利丁（Gelatin）
Salt (sea salt, Himalayan, or table salt) — essential for replenishing sodium lost through sweat and maintaining electrolyte balance. Start with 1/4 to 1/2 teaspoon per batch (adjust to taste and sweat rate).
Boiled Water — adjust/dissolve to desired consistency (with 矽膠鏟)
Lemon/Orange/Grapefruit Juice (or a pinch of Citric Acid) — for taste and preservation

Add a bit of (soaked) chia seeds for a thicker, slower-digesting gel.
Blend pitted dates (Medjool or Deglet Noor) into your gel mix for a natural source of sugar and potassium.

For short runs, I use:
- a refillable squeeze soft tubes
- a dispensing syringe
- a gel pouch (軟水壺)
- a Ziploc bag
For long runs, I fill as much as I need in one of the 10-oz handheld running water bottles on my water belt.