Sticky plastic wrappers, the same flavor for the fifth time, and prices that make your wallet sweat as much as your jersey. If you do endurance sports, you know the problem. The good news: there's a better option. You can mix your own energy gel – tailored to your needs, more sustainable, and surprisingly affordable.

Here's exactly how it works, what you need, and why more and more athletes are switching to self-mixed gels.

What Is a Self-Mix Energy Gel?

A self-mix energy gel is a powder concentrate that you mix with water to your preferred consistency and carbohydrate level. Instead of buying pre-packaged single-serve gels, you buy a base product – and decide for yourself how many carbs go into your soft flask or bidon.

Sounds like more effort, but in practice it's pretty straightforward. And it solves several problems at once:

• Carbs on demand: Easy ride or race pace? You dose accordingly.
• No more flavor fatigue: Hour 3 on the bike and you can't stand the taste of your gel anymore? We've all been there. When you mix your own, you choose what you like – and switch it up whenever you want.
• No single-use plastic: One reusable soft flask replaces hundreds of individual wrappers per season.
• Fair prices: You pay for nutrients, not for water and foil packaging.

How Self-Mixing Works – Step by Step

1. Determine your carb needs

First, figure out how many carbohydrates you need per hour. Current sports science recommends between 1.0 and 1.5 g of carbohydrates per kg of body weight per hour depending on intensity and training status – for a 70 kg athlete that's 70–105 g/h at full effort (Jeukendrup, 2014; Thomas et al., 2016).

As a practical guide:

• Under 60 min: No gel needed
• 60–90 min: ~40–60 g carbs/hour
• 90+ min, moderate intensity: 60–80 g carbs/hour
• 90+ min, high intensity / race: 80–120 g carbs/hour (well-trained athletes with a trained gut)

Note: Absorption capacity depends heavily on gut training status. Beginners should start at lower amounts and build up deliberately.

2. Measure out your gel mix

With an energy gel mix like Chumy's, you measure out the right amount of powder for your session. Every portion can be tuned exactly to your effort – more carbs for hard intervals, less for an easy Sunday ride.

3. Add to your soft flask or bidon

Powder in, water added, give it a shake – done. You control the consistency: thicker for a classic gel feel, more liquid for easier drinking on the go.

4. Go

No tearing open sachets, no sticky bits of foil in your jersey pocket. You just sip from your soft flask.

Self-Mix Gel vs. Pre-Packaged Gel: An Honest Comparison

The only real argument for pre-packaged gels is zero prep – tear, swallow, done. But if you're already carrying a bidon or soft flask, that argument disappears.

Who Is Self-Mix Gel For?

Everyone. Seriously.

This isn't a product for elite athletes who calculate their carb strategy down to the milligram (though they love it too). It's equally for you if you're running your first half marathon, planning your first 80 km gravel ride, or just done with paying €3 per single gel.

Endurance sport is for everyone. The fueling that comes with it should be too.

Frequently Asked Questions About Self-Mix Energy Gels

How long does a pre-mixed gel last? Mixed gel in a soft flask stays good for a full day. For anything longer, we recommend mixing fresh. The powder itself keeps for several months once opened, as long as it's stored dry and sealed.

Do I need a special soft flask? Any food-safe soft flask or clean bidon works. We recommend a 150–250 ml soft flask for the gel concentrate – that gives you the right amount close at hand.

Can I combine self-mix gel with normal water intake? Yes. Gel mix runs parallel to your water intake. Take a sip of gel concentrate, chase with water – same as with pre-packaged gels, just without the waste.

Is it allowed in races? Absolutely. There's no race rule about what packaging your fuel has to be in. Soft flasks are standard at triathlons, marathons, and road races.

What's the difference between Gel-Mix and Drink-Mix? The Gel-Mix is highly concentrated – you mix it with a small amount of water to get a thicker consistency, like a classic gel. The Carb & Electrolyte Drink-Mix is more liquid, goes in your bidon, and also delivers electrolytes. The two complement each other perfectly for long sessions.

How much plastic waste do I actually save? At around 200–250 single-serve gel wrappers per season (based on typical training volumes), that's roughly 1 kg of plastic waste – just from gels. With a reusable soft flask and gel mix, that waste is gone.

The Bottom Line: Less Waste, More Control, No Performance Compromise

Self-mix energy gel isn't a DIY project for hardcore athletes. It's the logical next step from the classic gel – with more control, less plastic, and fair prices.

You decide how many carbs, which flavor, and what consistency you want. Your body, your fueling.

Try the Gel-Mix now →

Sources: Jeukendrup, A.E. (2014). A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Medicine, 44(S1), 25–33. Thomas, D.T., Erdman, K.A., Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.

Less waste, more taste. – Chumy