Recipes for road cyclists: Do it yourself - snacks for your jersey pocket: energy gels

Do-it-yourself is the trend. Endurance athletes can also make their own food for tours with little effort - and are usually much more environmentally friendly when travelling than with industrially produced food supplements packaged in small quantities.

In this series of articles, you will find a total of six recipes for gels, bars and co. that are ideal for longer road bike tours and can be carried perfectly in your jersey pocket. These three recipes for energy gels can be made in just 15 minutes.

<<Don't have time to prepare? Our test shows what the snacks from the petrol station are good for >>.

Coffee gel: The ingredients

This gel is rich in iron and, thanks to its caffeine content, is particularly helpful when your legs threaten to "fall asleep" at the end of a hard ride.

For 1 tube of 60 grams you need

• 3 tablespoons of strongly brewed, cold espresso
• 2 tablespoons sugar beet syrup
• 3 tablespoons maltodextrin 12
• 1 teaspoon of locust bean gum
• 1 pinch of salt

This is how it works: The preparation

Mix the espresso with the sugar beet syrup in a bowl. Then sprinkle in the maltodextrin and locust bean gum and mix vigorously with a whisk so that no lumps remain. Flavour with a little salt. Pour the gel into small drinking bottles or small tubes.

Coffee gel: The nutritional values

One 60 gram tube contains 120 kilocalories. Of which:

• Carbohydrates 28 g (96 % of the calorie content)
• Fat less than 1 g (2 % of the calorie content)
• Protein less than 1 g (2 % of the calorie content)

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<<Recipes for at home: quick cuisine for racing cyclists>>

Avocado gel: The ingredients

Avocados have been a favourite for years due to their rich vitamin content (vitamins E, K and B6 as well as potassium). The green fruit can also be processed into an energy-rich, delicious gel.

for 1 tube of 80 grams

• ½ Avocado (80 grams)
• 1 tablespoon lemon juice
• 10 grams of coconut oil (room temperature)
• 100 millilitres of mineral-rich, non-carbonated mineral water
• 1 pinch of salt

This is how it works: The preparation

Remove the stone from the halved avocado, remove the flesh from the skin and place in a blender. Add the lemon juice and coconut oil and top up with mineral water. Puree all the ingredients in the blender and season with a little salt to taste. Pour into drinking bottles or gel tubes and consume on the same day!

Avocado gel: The nutritional values

One portion of 190 grams (2 tubes) contains 200 kilocalories. Of which:

• Carbohydrates 8 g (6 % of the calorie content)
• Fat less than 20 g (90 % of the calorie content)
• Protein less than 2 g (4 % of the calorie content)

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Fruit gel: The ingredients

The gel mix of orange juice and fruit tea is fruity and refreshing. Be careful when filling: The gel is a little runny, but it is easy to swallow during exercise.

for 1 tube of 80 grams

• 3 tablespoons orange juice
• 3 tablespoons cold fruit tea
• 2 tablespoons sugar beet syrup
• 3 tablespoons maltodextrin 12
• 1 teaspoon of locust bean gum
• 1 pinch of salt

This is how it works: The preparation

Mix the orange juice and fruit tea in a bowl. Stir in the sugar beet syrup. Sprinkle in the maltodextrin and locust bean gum and stir vigorously with a whisk so that no lumps remain. Flavour with a little salt. Then pour into a tube or bottle.

Fruit gel: The nutritional values

One 80 gram tube contains 140 kilocalories. Of which:

• Carbohydrates 30 g (98 % of the calorie content)
• Fat less than 1 g (1 % of the calorie content)
• Protein less than 1 g (1 % of the calorie content)