Chris runs ultras

Running gels are an incredibly effective way to fuel during long training runs and races. For years, I’ve relied on the 90 g PFH sachets, which provide roughly an hour’s worth of carbohydrates and have worked reliably for both training and racing.

Recently, I came across a YouTube video breaking down just how simple the ingredients, ratios, and costs are when making your own gels at home. That sparked my curiosity—so I decided to give it a go myself.

The science behind sugar intake

Sports nutrition research has shown two key things:

1. The body can oxidise around 60 grams of carbohydrate per hour from a single carbohydrate source.
2. The body can oxidise multiple carbohydrate types simultaneously via different gut transport pathways, allowing intake above 60 g per hour.

In practice, this means combining glucose and fructose, which are absorbed through different mechanisms, enabling higher carbohydrate delivery without overwhelming the gut.

Ingredients

Maltodextrin (60 g)

Maltodextrin is a form of glucose. Technically a starch, it’s far less sweet than fructose and forms the primary carbohydrate source in the gel.

Fructose (30 g)

Fructose is sweeter and used in a smaller quantity. It is absorbed and oxidised alongside glucose, increasing total carbohydrate uptake.

Pectin (¼ teaspoon)

Pectin acts as the thickening agent, giving the mixture its gel-like consistency.

Water (60 g)

Used to dissolve the ingredients and achieve the desired texture.

Instructions

1. Boil the water and let it cool down a bit
2. Weigh out the various ingredients and mix them together
3. Add the water and mix for 2-3 minutes until the mixture is smooth
4. Let the gel sit in the fridge to absorb the ingredients and thicken

The cost savings

Ingredient	Pack size	Price	Cost per gram
Maltodextrin	2.5 kg	£9.99	£0.0040 / g
Fructose	1 kg	£8.99	£0.0090 / g
Pectin	100 g	£5.99	£0.0599 / g

• Maltodextrin: 60 g × £0.0040 = £0.24
• Fructose: 30 g × £0.0090 = £0.27
• Pectin: 0.8 g × £0.0599 = £0.05

Total cost per homemade gel: £0.56

A single PFH 90 g gel pouch costs £4.99

Savings per 90 gel: £4.43

I will absolutely be mixing my own gels for training going forwards. I don’t know why I waited so long to start doing this and hate to think the amount of money I could have saved myself over the years.

I will probably keep using the PFH gels for races however, as they are incredibly convenient.