Homemade Fuel for Long Runs: Cheap and Effective DIY Running Fuel / Gel alternative.

[@Freight_Train_Running]

I have been using maple syrup, water, and LMNT or pink himalayan salt.

[@ChrisShawarma]

Maple syrup sounds interesting! Thanks for that tip. I live in Germany and MS is not easily acquirable. I don't know what LMNT means but I'll look it up. Salute 🫡

[@Flahtort]

Been using similar formula for long resistance training sessions. 1 liter of water 15g of whey protein 1-3g of salt 15g of sugar

[@ChrisShawarma]

That sounds awesome, protein sure makes sense to add. At least for resistance training, no doubt. Have you ever had an issue with the protein going bad or tasting strange only after a couple of hours of having it in the bottle?

[@Flahtort]

@@ChrisShawarma , now sure that protein would be viable on endurance athletes tho! Never had such issue also.

[@karlkrassnitzer6819]

@@Flahtort At 24 hour bike race adding protein helps a lot is my experience.

[@JivecattheMagnificent]

Love the editing on this hahah, awesome work man.

[@ChrisShawarma]

Thanks brother 🫡 sorry for the late reply. Hope all is well my friend!

[@SimonTrageser]

Fantastic Simple and effective I got a running backpack now with small bottles and I will try this out Chris

[@ChrisShawarma]

Awesome, good luck, my friend! It feels really good to fuel during runs.

[@Eager44]

Thanks for the help!

[@ChrisShawarma]

You're welcome, glad you enjoyed it 👍🏽

[@DanAbsalonson]

Very cool. Thanks for sharing. My favorite fuel for long runs are CLIF bloks energy chews but yeah, they’re expensive. I’m sure your solution is much better than mine, but to save money I’ve switched to also using Fig Newtons which have a surprisingly similar nutritional value as the CLIF Bloks. I’ll give your way a try while running long runs in Antigua.

[@ChrisShawarma]

I love running in Guatemala and getting an 8 quetzales freshly squeezed orange juice. I know most of the spots where they sell them so I put them in my route. But hell yeah, sugar and salt is the recipe of choice for me right now.

[@DanAbsalonson]

⁠ That’s awesome. I love those energy chews but have been trying to find something I could make that would be cheaper. I wrote down your recipe from the video and I have a food scale and 250mL bottles so I’ll definitely be giving it a try.

[@fractalnomics]

5:08

[@duncanwalshfitnessweightlo9329]

Interesting stuff. Hope all good with the training!

[@ChrisShawarma]

Hey Duncan! All is good my friend, lots and lots of running lately, almost no burpees, but the race is in little over a month so I'm looking forward to reintroducing burpees to my regiment. Hope all is good on you side too my friend 🫡💯

[@duncanwalshfitnessweightlo9329]

@@ChrisShawarma Great luck with the race! Maybe you could do 1 burpee mid race for old times sake 😄

[@oosiris]

Great info Chris. Thanks

[@ChrisShawarma]

Thanks brother 🫡🤟🏾

[@dejande4o]

is that Laskersportplatz at end of the video? 😊

[@ChrisShawarma]

In deed it is!

[@joesalvador]

Thanks for the video Chris. Just to clarify - 150g sugar, 2g salt, 500mL water - is this accurate? Thanks in advance, and you are absolutely right; these items are extremely overpriced, and many contain extra ingredients that aren't necessary. Best wishes on your journey! I am rooting for you!

[@ChrisShawarma]

Hey Joe! Yep, in this case I went for 150g of sugar, but it all depends on how long your run is. I think I ran 30k that day, but not sure. And yeah, it's crazy how expensive these energy gels etc. Are. Ludicrous if you ask me. Give it a try, you can also buy coffeine pills and dissolve one of them in the mix if you need an extra kick and it's still dirt cheap.

[@mrxit1]

Thanks Chris.. I assume you carry the bottle in your hand?😮

[@ChrisShawarma]

Hey! Yeah, but after I take my first zips I can actually tuck it to my body using the elastic on my shorts 👍🏽

[@BurpeeclubRotterdam]

Cool!

[@ChrisShawarma]

Badaboom 💥

[@coachb530]

How does this taste and have you experimented with adding flavors to it? If yes, could it be as simple as using some of those flavored water sticks?

[@ChrisShawarma]

Hey! To be honest I don't think it tastes bad at all. I have used green tea instead of just water to get an extra kick, I also tried putting in a shot of expresso but that variation I did not like. Instead of sugar I've also used Agave Syrup and that seems to taste even sweeter than the simple sugar. I think trying out the sticks could be a good idea :)

[@fractalnomics]

Cool!

[@ChrisShawarma]

Glad you enjoyed it 👍🏽🫡

[@gareymoore7881]

Where do you get the bottles?

[@ChrisShawarma]

I got these at a store called Decathlon, brand: Evadict

[@porkchopblack591]

When I make this, I'll give you a shout out. I hate to buy something like that, where I can my own. Give me those bananas too. I can make a smoothie with that.🤤

[@ChrisShawarma]

lol, drop by whenever you want my friend and let's enjoy a smoothie! - I was perplexed when I saw what these freaking gels and powders cost. Also, it's a lot of freaking plastic you're throwing away with these little packages. A lot of cyclists also do their own fueling formula and put them in the bottles. Lately instead of water I put tea to my formula and it's a huge improvement to the taste.

[@DanAbsalonson]

@@ChrisShawarma Nice pro tip.

[@karlkrassnitzer6819]

My stomach feels better to mix 60% maltodextrin and 40 % sugar. or apple sauce.

[@ChrisShawarma]

That sounds like a delicious mix with the apple sauce. The possibilities are many! Thanks for sharing 🫡💯

[@elonmusken9513]

Your face looks very young. Thought your like 27-30

[@ChrisShawarma]

Thanks, you know, I hit puberty when I was 16 or so. Back then it wasn't so nice to look younger 😅 but now I like it. Salute 🫡💯