Lemon Cream Pie Endurance Gel

I don’t have much of a sweet tooth, but I love a good pie.  For Thanksgiving, I usually make three or four of them.  My dad loves cherry pie and chocolate pie so I make both of those and it’s just not Thanksgiving without a good pecan or pumpkin pie (or both).  For Mother’s Day this year, I made an incredible Lemon Meringue Pie.  And, yes, it was vegan!  It takes quite a bit of vegan magic to make a lemon meringue without eggs, but as you can see in the photo above, mine turned out so beautifully.  It was decadent and delicious and completely over the top.

So when I went to mix up a batch of new gels, I remembered that pie and thought it would make a great gel flavor.  It’s sweet without being too sweet, with a hint of vanilla and salt.  I took it on my 20-miler yesterday and it was smooth and easy on my tummy.

This recipe covers all bases:  maltodextrin for quick carb absorption, and a little glucose and fructose to make sure all the carbohydrate pathways are being utiltized.  You can choose to add caffeine or not.

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For more on the science of the ingredients, check out my original post on endurance gels.

As with all my recipes, I recommend weighing your ingredients for accuracy, but I have included traditional measurements as well.

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Serves 2

Lemon Cream Pie Endurance Gel

Each gel contains 118 calories, 28.6 carbs, 0 fat, 0 protein, 115 grams of sodium, 48.3 grams of potassium

5 minTotal Time

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Ingredients

  • 40 grams maltodextrin (1/4 cup)
  • 15 grams agave (2 teaspoons)
  • 1 tablespoon pure corn syrup
  • 1/2 teaspoon vanilla
  • 1/16 teaspoon salt
  • 1/16 teaspoon Morton's Lite salt (or sub regular salt)
  • 1 teaspoon lemon juice
  • 1 to 2 tablespoons of water
  • 1/2 tablet of a 200mg caffeine pill, crushed (optional)

Instructions

  1. Mix all ingredients except caffeine if using, in a liquid measuring cup with a spout.
  2. Add one tablespoon of water at first and stir. I prefer my gels on the runny side so they are smoother to swallow so I add a second tablespoon of water.
  3. Pour into a gel flask and add caffeine powder, if using.
  4. If you have a FoodSaver, make 2 small gel-sized bags, stand bags upright in a glass, fill, add 1/4 tablet of caffeine to each gel if using, and seal without vacuuming. Mark a small tear line with a Sharpie near the top of the bag and make a tiny cut, being careful not to cut through the seal.
Cuisine: Endurance Gel |
7.6.6
13
http://theplantedrunner.com/lemon-cream-pie-endurance-gel/

Apple Pie Endurance Gel

Last weekend was my son’s seventh birthday.  Instead of a cake, he wanted apple pie.  So I found a recipe for mason jar hand pies and went to work.

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They turned out so cute and were so great for a party!  No plates or forks to deal with.  So yummy.  And with the leftovers, I crumbled a few into my homemade vanilla ice cream (coconut-milk based) and made apple pie ice cream. Dangerously good.

As I was making the apple pie filling, I thought, this would be so good as an endurance gel!  I couldn’t find anything online to use as a base recipe, so I made my own.  I think I have a new favorite!

Your body can only handle so much sugar during long distance running, but it has been shown that a 2:1 mix of glucose to fructose allows your body to absorb more than either source alone. Plain corn syrup (not high-fructose) is a cheap and easily available source.  Agave syrup is anywhere from 50-90% fructose (it’s hard to pin that number down since processing varies), so I like to use a mix of those syrups in my gels.  They both have a light texture that is easy to swallow on a run, rather than a thick, toothpasty feel that some commercial gels have.

Instead of chopping apples and boiling them down for syrup, I bought a can of frozen apple juice concentrate (55% fructose, 20% sucrose, 25% glucose) and it worked beautifully.  With the addition some salt for sodium and some cinnamon and ginger for flavor and potential anti-cramp powers, I had some seriously tasty fuel for pennies.  Because the apple juice concentrate has so much sugar, this gel has more calories than my usual recipe with the same volume, which I think is a good thing.  Less to carry!

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Serves 1 gel

Apple Pie Endurance Gel

5 minTotal Time

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Ingredients

  • 1 tablespoon frozen apple juice concentrate
  • 3 tablespoons pure corn syrup (Karo is a good brand)
  • 1 tablespoon agave syrup
  • 1/8 teaspoon salt
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon ground ginger

Instructions

  1. Mix all ingredients well and pour into a gel flask (silicone travel bottles work great!) or into homemade FoodSaver bags.
  2. Store in freezer until ready to use.

Notes

Each gel contains 147 calories, 34 carbohydrates, and 173mg of sodium.

7.6.6
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http://theplantedrunner.com/apple-pie-endurance-gel/

Real Food Endurance Gels

I hate gels.  When I first started running and started learning about fueling runs, the whole idea of sucking down lab-created maltodextrin and mysterious “natural flavors” didn’t sit well with me.  I became plant-based because I wanted to eat whole, unprocessed plants.  Gels don’t fit into that plan.  Still, when I picked up some free samples at a race expo, I thought I should at least try one.  So during a run, I ripped open a Clif gel and immediately gagged.  I felt like I had filled my mouth with sickly sweet vanilla toothpaste.  It coated my teeth and glued itself to my tongue.  Ick.  There had to be something better.

My first race foods were not gels at all.  I packed a Ziplock bag full of dried tart cherries or dates.  Tart cherries are good for inflammation and dates have a perfect balance of carbs and potassium.  Real, whole foods are still my first choice on a long trail run.  The only problem with using them while racing is I started being able to run faster.  Chewing and breathing at the same time wasn’t working out so well anymore.

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So I tried blending the dried fruit with water and adding a little salt for the sodium.  Success!  Dates are a classic vegan standby for caramel and become close to fudge when you add cocoa.  The first of my gels were born:  Salted Tart Cherry Gel, Salted Caramel Gel, and my favorite, Brownie Batter Gel.  These are great options for racing and I filled my gel flask with Brownie Batter for the 2014 Chicago Marathon.

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They have a thinner consistency than many store-bought gels, they taste great, and they are real food.   Be sure to blend very well with a decent blender to achieve a smooth gel.  If your dried fruit seems very dry, you can try soaking it in water the night before.

Serves 1 ounce gels

Brownie Batter Endurance Gels

Real food endurance gels that taste like eating brownie batter!

5 minPrep Time

5 minTotal Time

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Ingredients

  • 4 medjool dates with the pits removed, soaked overnight if not already soft
  • 4 ounces of water
  • 1/4 teaspoon salt
  • 2 teaspoon cocoa powder

Instructions

  1. Blend all ingredients very well. I prefer to use an immersion blender since that's the easiest to clean, especially for small quantities. Add more liquid as desired to create the consistency that you like. Once the gel is smooth, pour into a gel flask, food-safe silicone travel bottle, or seal in custom FoodSaver bags.
Cuisine: Endurance gels, sports nutrition |
7.6.6
1
http://theplantedrunner.com/real-food-endurance-gels/