Homemade 3-Ingredient Running "Gel" Flask

Skip the $8-per-hour commercial gels. Honey, pure maple syrup, and sea salt in a reusable 150 mL flask give you the same fast glucose + fructose fueling strategy as GU and Maurten for about $3 a fill.

Nutrition Facts

Calories: 620 | Carbs: 154g

Ingredients

• 1/2 flask raw honey (~75 mL)
• 1/2 flask pure maple syrup (~75 mL)
• 1/2 teaspoon sea salt
• 1 GU reusable 150 mL flask (one-time $15 purchase)

Instructions

1. Fill the 150 mL reusable flask halfway with honey.
2. Fill the rest of the way with pure maple syrup.
3. Add 1/2 teaspoon sea salt, cap, and shake until dissolved.
4. On the run: take a big pull every 5 miles. Halfway between pulls, eat 2-3 small dates so you're taking in clean carbs every 2.5 miles.
5. Optional: add 2-3 CLIF BLOKS per hour for a little extra carbohydrate, salt, and to keep your mouth from feeling dry.

Recipe by Michael Baker on Get Up Earlier.