Okay, so I've gone through a couple batches of my homemade chocolate gel now, and tweaked the recipe slightly. I scaled it up to make around 60oz in one batch - this uses an entire 16oz box of corn starch. I use my KitchenAid stand mixer to blend it all, and everything fits well into the mixing bowl. I show the calorie breakdown per ingredient, as well as an approximate cost. For the "large batch", the cost comes out to around 37-cents per "gel" serving (100 calories). If you want a lower-calorie version, you could try sweetening it with Stevia, like the original recipe called for. (http://theplantedrunner.com/tag/cornstarch-endurance-fuel/).
I don't use the extension tubes (they're easily removable). Also I've found that the "bite valve" that comes with the bottle is great for liquid, but not so great for gel. (Takes a lot of effort to suck the gel through unless you water it down.) But the other day I got an idea and grabbed a Camelbak bite valve. It's a tight fit, and takes some "encouragement", but I managed to get it on there. MUCH BETTER! I wish I had thought of that sooner...
I found some replacement Camelbak bite valves on Amazon, so I'll be retrofitting my bottles. And I'll probably carry an extra valve with me, just in case one break because it's stretched too much... https://smile.amazon.com/CamelBak-Reservoir-Big-Bite-Valves/dp/B00NTXIQ3S/
Mark’s DIY GEL – Chocolate
Fudge
Liquid
starch-based fuel that is an alternative to gels or chews. “Small batch” is roughly 16oz and is
nutritionally the equivalent of around 10 gels.
“Large batch” is roughly 60oz and equivalent to 40 gels. The amount of water can be adjusted to make
the consistency thicker or thinner. The
large batch takes an entire box of corn starch, and mixes well in a Kitchenaid
Stand Mixer. Caffeine content per ‘gel’
serving is comparable to the ‘extra caffeine’ Gu gels (espresso, etc). Recipe isn’t vegan due to whey protein, but
soy protein could be substituted to make it vegan friendly. (Some research suggests soy protein is better
anyway.) The large batch comes out to
around 36-cents per ‘gel’ serving.
Ingredients:
|
Amount
(small batch)
|
Amount
(large batch)
|
Ingredient
|
Calories
(large batch)
|
Cost
(large batch)
|
|
1 ¼ cups
|
16oz box
|
Argo
corn starch
|
1680
|
$7.09
|
|
2 scoops
|
6 scoops
|
Dymatize
Chocolate Fudge Whey Protein
|
702
|
$5.49
|
|
3 tbsp
|
½ cup
|
Hershey’s
Special Dark Chocolate cocoa powder
|
80
|
$0.20
|
|
3/16 tsp
|
½ tsp
|
Table
Salt
|
0
|
$0.01
|
|
3/16 tsp
|
½ tsp
|
“No
Salt”
|
0
|
$0.06
|
|
4 caps
|
11 caps
|
"Motivation"
Herbal Caffeine capsule
|
0
|
$1.55
|
|
¾ cup
|
2 cups
|
Granulated
Sugar
|
1546
|
$0.51
|
|
¾ cup
|
2 ½ cups
|
Water
– can adjust for desired thickness
|
0
|
$0.00
|
|
TOTALS:
|
4008
|
$14.91
|
||
Instructions:
·
Mix all dry ingredients except water in a small measuring
cup with a spout.
·
Slowly add enough water to your desired
thickness.
·
Stir thoroughly and pour into a small running
bottle.
·
Shake before drinking.
Notes:
· Small batch: 1056 calories,
204.4g carbs, 51g protein, 5.5g fat, 640mg sodium, 495mg potassium, 400mg
caffeine
· Large batch: 4008 calories, 831g
carbs, 144g protein, 16g fat, 2070mg sodium, 1280mg potassium, 1100mg caffeine
· Large batch: 611g glucose, 220g
fructose (26%)
· Based on absorbing 60g glucose/hr, entire amount could be consumed in 3
hours (small batch) or 10 hours (large batch).
· About 25% of the energy comes from protein. Research I found online seemed to indicate
15-33% was okay.
· Ideally 33% of the carbs would be fructose.
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