How To Make Your Own Healthy Energy Gel

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I'm a Certified Health Coach, longtime blogger, and host of Elizabeth Eats on YouTube. In addition to writing recipes (I love to eat!), I'm a strong believer that life is too short to settle for anything less than living your best life.


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Training for a race? Love to exercise?

Energy gel is a great way for athletes to get a kick of energy during a long training session or race. The problem is that it’s normally pure sugar with no real nutrients. It’s also pricey, usually a couple bucks per shot.

I have great news!

You can make your own super healthy, super charged, super kick-ass energy gel. All you need are chia seeds and coconut water.

Chia seeds are full of good omega 3 fatty acids, calcium, magnesium and good carbs, while coconut water is loaded with electrolytes, natural sugars (for energy) and other good-for-you nutrients. Coupled together they make one serious superfood gel.

make chia seed energy gel

Use this healthy energy gel anytime you exercise for more than 60-70 minutes. Take 1-3 tablespoons about 40-45 minutes into a long training session for extra sustained energy.

Method: Soak a 2:1 ratio of coconut water to chia seeds for 10-12 hours in the refrigerator.

It will keep in the refrigerator up to 24 hours. You can also put a few tablespoons in a (BPA-free!) plastic zip bag and take it with you – it’ll keep for a few hours. Soaking overnight is perfect for a morning training session. Start with 2 tablespoons chia to 1/4 cup pure coconut water and adjust your portions as needed.

You can find chia seeds and coconut water at most natural grocers. Any brand is great, just make sure that the ingredients are pure (no added sugars or fillers).

Happy training!


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  1. Christa Hayburn says:

    Thank you for this Great Idea! My son is a 14 year old swimmer and I just tried one of his “energy gels” it was horrible because I could taste all of the SUGAR. Then I turned the package over and took a look at the ingredients and I almost had a heart attack at the Ripe Age of 36. 

    Being a new student at IIN and learning all of the incredible information about the right foods that are supposed to go into our bodies, I knew that these “gels” DO NOT! He was one of my many inspirations for becoming a Health and Wellness Coach!

    I really look forward to trying this tomorrow before he goes to practice. Many Blessings,Christa 

  2. Great idea! Can’t wait to try. Less expensive than Synergy Kambucha Chia. Thank you.

Hi, I'm Elizabeth

I teach you how to be healthier without extremes, so you can live more and obsess less.

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