Last updated on May 18th, 2018 at 03:06 am
On today’s post, I’m sharing my Lemon-Lime Energy Chews recipe! Use them to fuel your long runs bike rides.
This post does contain some affiliate links which means that I may receive a small commission if you make a purchase (at no extra cost to you).
What are energy chews?
Energy chews are edible, energy-dense gummy squares used by athletes to help sustain energy when training for prolonged periods of time. There are so many brands out there to choose from: Clif Blocks, Honey Stingers (my usual go to), Gu Chomps and Gatorade Prime Energy Chews. to name a few.
When should you take them?
I use energy chews on my long runs. I find that after 8 kilometers of running, my energy starts to deplete. If I pop a few chews at the 5 km mark, and let the energy kick in, I can run beyond 10 km. My personal rule of them is take 3 chews at 5 km (0r 30 min in) and every 30 minutes after that. That’s how I use energy chews or gels, however, here is what Runner’s World has to stay about how to use them.
Any time you’re working out for 75 minutes or longer, you’ll need to refuel while you’re on the road. In general, runners need to add in 30 to 60 grams of carbohydrates each hour that they are running beyond 75 minutes
Why make your own?
Although energy gels chews are very expensive, I wouldn’t say making your own is cheaper. Coconut water in itself is quite pricey, as is honey. However, making it yourself has the benefit that you know exactly what you’re putting in your body. This recipe is so easy, it only has 6 all natural ingredients, all of which you can pronounce.
For me, the real story is this…
I suffer from migraines. One of my biggest triggers is artificial sweeteners and chemicals such as MSG (but there are others). By making my own energy chews at home, I can be sure of all the ingredients that going in my body. I’ve had a scary experience once where started a migraine while out on a run, about 3 km away from home.
Make your own Energy Chews. It's fun and easy when you follow this Lemon-Lime Energy Chew Recipe Click To Tweet
For this recipe, I picked coconut water, since it’s a natural electrolyte, honey as my natural sweetener (it works well in the Honey Stingers after all). I used organic honey in my recipe. I picked Lemon-Lime flavour since it’s favorite of mine, but I think you could easily pick different flavours such as watermelon, orange or coconut.
What you will need for to make the Lemon-Lime Energy Chews
Mix your coconut water, lime juice, lime zest silicon and 4 pouches of gelatin in a small pot. Heat on medium until dissolved completely. Add honey and lemon oil and stir well. Pour in silicon mold . Refrigerate until set.
It is strongly suggest betting a silicon candy mold. I tested this recipe in a cake pan. I even tried to line it with plastic wrap but I ended up with a gelatinous gooey mess.
Stored in an airtight container for 2 weeks. Makes 24 – 2″ x “2 inch squares.
Nutrition Information (per 3 squares) (estimated using MyFitnessPal)
Carbs (g): 27
Sugar (g): 24
Potassium (mg): 87
Protein (g): 3
Sodium (mg): 60
Vitamin C (%): 21