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RECIPE: The DIY Maple Date Gel

This DIY energy gel will give you a much needed quick blast when your legs start to feel like they’re running through Jell-O. The combination of glucose and fructose increases carb absorption rates during exercise and can lead to fewer digestive woes.


  • 1/3 cup chopped pitted dates
  • 3/4 cup boiled water
  • 2 tablespoons maple syrup
  • 1/2 teaspoon orange zest
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon salt


  1. Place dates and boiled water in a blender container and let soak for 30 minutes.
  2. Add remaining ingredients and blend until as smooth as possible.
  3. Let cool and then transfer to one large gel flask or two smaller ones. This can be made a day or two in advance if kept chilled.
  4. Divide into two servings for a workout, or suck back the whole thing if you need a big energy boost.

Nutritional Facts (per serving)

  • Calories – 241
  • Fat – 0g
  • Carbohydrates – 63g
    • Fibre – 4g
  • Sodium – 295mg
  • Protein – 1g