Chia-based endurance gel recipe

Ingredients Per serving

  • 2tbsp chia seeds
  • 1tbsp maple syrup
  • Pinch of sea salt
  • Water (to desired consistency)
  • Adjust ratio for desired Kcal split – see below

Nutrition Contents Per Serving

  • Total Kcal: 189
  • Total Effective Kcal: 139
  • Protein: 4g
  • Carbs: 12g
  • Fat: 9g
  • Kcal from fat: 72 (52%)
  • Kcal from protein: 15 (11%)
  • Kcal from carbs: 52 (37%)

Optional Add-ons

  • ¼ tsp instant coffee
  • ¼ tsp cinnamon
  • ¼ tsp cocoa powder
  • Almond or hazelnut butter
  • Half tsp lemon juice


  • Soak chia seeds with water overnight
  • Next day: add remaining ingredients and shake well
  • If to be used immediately, place in BPA-free gel dispenser
  • Storage: glass container in the fridge for a few days or freeze for a few weeks
  • If adding almond butter, add more water and blend in a blender for softer consistency


  • Using pre-ground chia seeds makes for faster absorption and easier digestion. Try both and whole chia seeds and chose accordingly (I personally use whole because I like the texture and I’m fine with the digestion)
  • Use maple syrup rather than honey: maple syrup is 100% glucose while honey is 50% fructose. Unlike fructose, glucose does not ferment and get absorbed easily, so no issues with bloating and energy crashes. Fructose needs to go to the liver first to get converted to glucose, which slows down its availability as fuel. 
  • You DO need some carbs (maple syrup) even if you’re well fat-adapted and using the fat from the Chia seeds as main source of fuel
  • Don’t put too much cinnamon: it hampers benefits of the maple syrup
  • Use the coffee for flavor and caffeine kick (if needed)
  • Almond or hazelnut butter can be used to boost the fat content and increase the fat/carbs Kcal ratio
  • Nutrition data for almond butter
  • Fat from chia and carbs from maple syrup provide fuel. Amino acids from chia slow down muscle breakdown in longer events, delaying muscular fatigue


Copyright 2016 System Endurance, SE Perform, Tony Hchaime