Recipe: Citrus Chia Energy Gel

sarah cuff Ergogenic Aids, Recipes for Runners 0 Comments

DSC_0036Make your own energy gel! Some runners experience their stomachs turn upside down upon consuming conventional packaged gels and some runners just like to know exactly what they are eating / choose the most natural option. This recipe is simple, delicious and contains chia, a source of anti-inflammatory omega-3 fatty acids as well as a bit of protein (which helps the body absorb the energy-giving carbs found in the citrus juices, honey and maple syrup)!

Makes 3 servings 


  • 1 orange
  • 1 lemon
  • 1 lime
  • 2 Tbsp chia seeds
  • 2 Tbsp honey
  • 1 Tbsp maple syrup
  • dash sea salt


  1. Squeeze the juice out of the orange, lemon and lime. I just cut each citrus fruit in half and use a lemon juicer. This will equal about ¾ cup of liquid.
  2. Whisk in the chia, honey, maple syrup and salt.
  3. Let sit in fridge overnight (or at least 30 minutes).
  4. Whisk again and pour into your gel flask and bring with you during your long run – consuming about ¼ cup every 45 minutes or so.

Each serving contains about 24g carbs (as per typical energy gels do).



Eat clean, run strong, be well… Cheers,


Sarah J Cuff, RHN

Comments 0

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  2. Great to see a healthy alternative for gels! I happen to have black chia seeds and assume they would work the same, correct? Thanks

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