Maple and Apricot Energy Gel
80 ml (1/3 cup) dried apricots
250 ml (1 cup) water
30 ml (2 tablespoons) maple syrup
1 ml (1/4 teaspoon) salt
Place the apricots and water in a small saucepan. Bring to a boil, then reduce the heat and simmer for 10-15 minutes until the fruit is very soft. Add the maple syrup and salt, then puree using a food processor or hand blender. Add as much water as needed to create a more liquid texture. Leave to cool. Transfer to a flexible container that can be used during your workouts and competitions!
Energy gels are a source of carbohydrates and therefore provide a quick energy boost when you need it most. This homemade version contains natural ingredients and 30 g of carbohydrates, the same as store-bought gels. When training for more than 60 minutes, the recommendation is to eat between 30 g and 60 g of carbohydrates per hour. One or two servings of this recipe are ideal for longer workouts. You can experiment with other dried fruit or fresh fruit to find your favourite combination.
Per portion: 118 calories; 1 g protein; 0 g fat; 30 g carbohydrates;
1 g fibre.