15 DIY Homemade Gels, Energy Squeezes, and Smoothies for Cyclists
Pina Colada Smoothie or Gel Squeeze
PB&J Smoothie
Though it may sound daunting, making your own homemade gels and squeezes is not only cheaper–most commercial gels run upwards of $1.50–but the process is as easy and customizable as whipping up a smoothie.
These gels and squeezes are a good fit for endurance races and long-haul bike adventures. They’re perfect for when you need something that’s easy-to-eat while on the bike plus provides you the nutrition you need to keep the pedals churning. For that reason, each recipe below includes a calorie and macro breakdown to help you meet your goals.
Fueling your ride with homemade energy gels and squeezes isn’t just about saving money but optimizing performance with real, wholesome ingredients. Store-bought gels often contain preservatives and artificial additives, while DIY options give you control over what goes into your body. These homemade recipes provide a real source of carbohydrates, electrolytes, and natural flavorings, making them an effective and digestible energy source for endurance cyclists.
Benefits of Making Homemade Gels, Squeezes, and Smoothies
Choosing homemade gels allows you to fuel with real, recognizable ingredients and avoid the artificial flavors, colors, and thickeners often found in commercial products. You can tailor the texture, flavor, and nutrition to your own taste and needs, ensuring better digestion and enjoyment during your ride. Plus, homemade options are often more cost-effective and environmentally friendly.
Customizable Nutrition – Adjust carbohydrate, electrolyte, and fat content to meet your specific needs.
Better Digestibility – Free from artificial preservatives and fillers that can cause stomach issues.
Cost-Effective – Homemade versions cost a fraction of what you’d spend on commercial energy gels.
Eco-Friendly – Use reusable baby food pouches or energy flasks to cut down on waste.
Recommended Equipment
A few simple kitchen tools are all you need to get started with DIY fueling. Having reusable flasks or pouches on hand makes it easy to prepare, store, and transport your homemade energy boosts on every ride.
High-speed or personal blender (for squeezes and smoothies)
Small measuring cups and spoons
Whisk or fork for mixing gels
Citrus squeezer
Kitchen funnel for easy pouring
Common Homeade Gel, Squeeze, and Smoothie Ingredients
These recipes rely on simple, natural ingredients that provide quick energy and sustained endurance:
Carbohydrate Sources – Maple syrup, honey, dates, rice, fruit, fruit juice
Electrolytes – Sea salt, coconut water, citrus juice
Flavor Enhancers – Cocoa powder, cinnamon, ginger, citrus juice
Healthy Fats (Optional) – Nut butter, coconut milk, dried coconut
How to carry homemade energy gels and Squeezes
Once you start whipping up your own gels and squeezes, you need optimal ways to wrap, store, and ride with them. Having reusable flasks or pouches on hand makes it easy to prepare, store, and transport your homemade energy boosts on every ride.
Baker’s Tip: Use a kitchen funnel to easily pour your gel or energy-squeeze contents into your container and prevent making a mess.
Energy Gels
Energy gels provide a quick source of easily digestible carbohydrates to keep your energy levels stable during long rides. They are smooth and syrupy, designed to be consumed quickly and efficiently.
How to make: For energy gels, mix ingredients in a small measuring cup and whisk until smooth. Pour into an energy gel flask.
1. Maple and Nut Butter Gel
4 Tbsp maple syrup
2 tsp nut butter
1 Tbsp water
1 pinch of fine sea salt
Makes 1 (3.5-oz) gel: 288 calories, 56g carbs, 2g protein, 6g fat
2. Maple Date Sea Salt Gel
3 Tbsp pure maple syrup
1 Tbsp date syrup
1 Tbsp water
1 pinch of fine sea salt
Makes 1 (3.5-oz) gel: 230 calories, 58g carbs, 0g protein, 0g fat
3. Honey Molasses Gel
3 Tbsp honey
2 tsp blackstrap molasses
1 Tbsp water
A pinch of sea salt
Makes 1 (3.5-oz) gel: 230 calories, 62g carbs, 0g protein, 0g fat
4. Citrus Ginger Gel
3 Tbsp maple syrup
1 Tbsp fresh orange juice
¼ tsp grated ginger or ginger juice
1 Tbsp water
A pinch of sea salt
Makes 1 (3.5-oz) gel: 175 calories, 43g carbs, 0g protein, 0g fat
5. Cocoa Espresso Gel
3 Tbsp maple syrup or date syrup
1 tsp cocoa powder
1 tsp instant espresso powder
1-2 Tbsp water
1 pinch of fine sea salt
Makes 1 (3.5-oz) gel: 175 calories, 42g carbs, 0g protein, 0g fat, 30–60 mg caffeine per tsp of espresso powder
6. Berry Lemon Gel
3 Tbsp maple syrup
1 Tbsp blueberry or raspberry jam
1 tsp fresh lemon juice
1 Tbsp water
1 pinch of fine sea salt
Makes 1 (3.5-oz) gel: 195 calories, 49g carbs, 0g protein, 0g fat
Energy Squeezes
Energy squeezes combine real food sources of carbohydrates, like cooked rice and fruit, into a portable, easy-to-slurp option for sustained energy release.
How to Make: For squeezes, blend all ingredients in a high-speed blender and pour into a reusable baby food pouch or energy flask. Add extra liquid as needed to reach the desired consistency. Store in the fridge or freezer until ready for use. Easily packs in a back jersey pocket, side leg pocket, or top tube bag.
7. Strawberry Banana Squeeze
⅓ cup cooked Calrose or sushi rice
½ ripe banana
5 strawberries hulled
1 Tbsp pure maple syrup
1 tsp fresh lemon juice
2-3 Tbsp water
A pinch of fine sea salt
Makes 1 (3.4-oz) squeeze pouch. About 200 calories, 49g carbs, 3g protein, 1g fat
8. Banana Molasses Squeeze
⅓ cup cooked Calrose or sushi rice
½ ripe banana
1 Tbsp blackstrap molasses (substitute maple or date syrup)
1 tsp nut butter
1 Tbsp unsweetened orange juice
A pinch of fine sea salt
Makes 1 (3.4-oz) squeeze pouch. About 225 calories, 47g carbs, 3g fat, 3g protein
9. Sweet Potato Apple Squeeze
⅓ cup cooked Calrose or sushi rice
½ cup unsweetened applesauce
2 Tbsp cooked sweet potato
2 Tbsp unsweetened apple juice
1 Tbsp maple syrup
⅛ tsp ground cinnamon
1 tsp fresh lemon juice
A pinch of fine sea salt
Makes 1 (3.4-oz) squeeze pouch. 225 calories, 53g carbs, 2g protein, 0g fat
Directions: Blend squeeze ingredients together in a high-speed blender. Pour contents into a reusable baby food pouch like WeeSprout for easy slurping while on your bike.
10. Mango Coconut Chia Squeeze
1 cup chopped ripe mango
¼ cup coconut milk
2 Tbsp orange juice
1 tsp chia seeds
2 tsp fresh lime juice
A pinch of sea salt
Makes 1 (3.4-oz) squeeze pouch. 155 calories, 31g carbs, 2g protein, 3g fat
11. Blueberry Date Squeeze
⅓ cup cooked white rice
½ cup fresh blueberries
2 Tbsp date syrup
1 tsp orange or lemon juice
1 pinch of fine sea salt
Makes 1 (3.4-oz) squeeze pouch. 252 calories, 63g carbs, 2g protein, 0g fat
Portable Smoothies
Smoothies offer a refreshing and nutrient-dense energy boost, packed with natural sugars, electrolytes, and healthy fats to support endurance.
How to Make: Blend all ingredients in a high-speed blender until smooth. Pour into an energy flask or reusable baby food pouch. Add extra liquid (water, milk, fruit juice, coconu water) as needed to reach the desired consistency. Store in the fridge or freezer until ready for use. Easily packs in a back jersey pocket, side leg pocket, or top tube bag.
12. PB&J Smoothie
Serves 2
1 cup sweet cherries, strawberries, or raspberries
1 Tbsp almond or peanut butter
½ ripe banana
¼ cup sprouted quick oats
2-3 Tbsp orange juice (substitute water or milk)
1 tsp honey or maple syrup
⅛ tsp fine salt
Dash of cinnamon
Per serving: 170 calories, 37g carbs, 5g protein, 6g fat (made with cherries)
13. Date Espresso Smoothie
Serves 2
3 pitted Medjool dates or date syrup
½ cup cold brew coffee or strongly brewed coffee (cooled)
½ slightly ripe banana
¼ cup almond milk
1 tsp cocoa powder
1 Tbsp maple syrup or honey
Dash of ground cinnamon
1 pinch of fine sea salt
Per serving: 145 calories, 37g carbs, 1g protein, 0g fat
14. Pina Colada Smoothie
Serves 2
1 cup chopped pineapple
1 banana
2 Tbsp dried unsweetened shredded coconut
1 tsp coconut sugar or honey
Juice of 1 lime
Splash of coconut milk or coconut water
⅛ tsp fine sea salt
5 marischino cherries (optional)
Per serving: 145 calories, 34g carbs, 2g fat, 1g protein
15. Cherry Lime Smoothie
Serves 1
½ cup tart cherry juice
½ cup frozen sweet cherries
½ banana
Splash of coconut water or water
1 Tbsp maple syrup
1 tsp lime juice
1 pinch of sea salt
Per serving: 220 calories, 76g carbs, 0g fat, 1g protein
Get More Portable Cycling Snack Recipes
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