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Homemade High Carb Energy 'Gel': Sweet Potato & Maple Syrup

Updated: Aug 26


I’ve been on a bit of a mission lately: finding high-carb, real food ultra running nutrition that doesn’t rely on ultra-processed ingredients. Something portable. Easy on the stomach. And with a decent carb-to-weight ratio for ultra running fuel and endurance events.


Turns out, one of the best options was sitting right there in my kitchen: sweet potato.


This recipe is simple, nourishing, and surprisingly effective. It delivers both complex and simple carbohydrates, natural electrolytes, and doesn’t cause the gut drama that so many gels do. If you’ve got a sensitive stomach, follow a low-FODMAP diet, or just want to move away from synthetic-tasting goop, this one’s for you.


Homemade High Carb Energy Gel Recipe:


Makes 4 servings of ~45g carbs each



Sliced sweet potato on wood with recipe text. Green background reads "Sweet Potato & Maple Syrup." Includes ingredients and method.
Click to download and save the recipe!


Ingredients


  • 1 large orange sweet potato (~300g)

  • 1.5 tbsp pure maple syrup

  • 1/4 tsp sea salt (or pink salt)

  • Optional: 1/2 tsp coconut oil or ghee

  • Optional: Pinch of cinnamon (if tolerated)


Instructions:


  1. Roast or steam the sweet potato until really soft (around 35–40 mins in the oven, or 10–15 mins steaming).

  2. Peel, then blend with maple syrup, salt, and any optional extras until smooth. Add a splash of water to loosen it if needed.

  3. Spoon into reusable running fuel pouches or small freezer-safe zip bags.

  4. Store in the fridge for up to 4 days—or freeze and defrost as needed.


Why Sweet Potato is Perfect Ultra Running Nutrition


  • Sweet potatoes are a brilliant base for ultra running nutrition and real food running fuel. This low FODMAP running fuel works especially well for runners with sensitive digestive systems.

  • Maple syrup adds quick-access glucose for that mid-run energy dip—without the high-fructose overload that can upset your gut.

  • Salt helps maintain electrolyte balance, especially on sweaty efforts.

  • Optional fats like ghee or coconut oil slow the release slightly for a more stable energy curve—especially helpful on long slogs.


This combo gives you a balanced hit of carbs (around 45g per pouch) in a form your body recognises and digests easily.


And let’s be honest—sometimes it’s just nice to have something that tastes like real food when you’re deep into a run.


How to Use This Ultra Running Fuel During Races


Use this ultra running fuel just like you would a commercial gel: one pouch per hour for efforts over 90 minutes, or half a pouch every 30–40 mins if you prefer a steady drip-feed approach. Many ultra runners find real food running fuel easier to digest during long events than synthetic alternatives.


Train with it first. Your gut is adaptable, but don’t save anything new for race day.


Struggling to nail your ultra nutrition strategy?


As an ultra running coach with a Psychology degree, I help athletes build race-day fuelling plans that work both physically and mentally. When you understand the 'why' behind your nutrition choices, you make confident decisions even when your brain is fried at mile 40.



Bonus Tip: Make It Cute


I use these adorable reusable pouches—they’ve got little animal faces on them, and honestly, when you’re five hours into a run and everything hurts, pulling a frog or a lion out of your vest can actually make you smile. Small wins.


They’re also better for the planet, easy to wash, and sturdy enough to squeeze one-handed mid-run.



Four colorful animal-themed pouches in a 4-pack. Designs include a green bug, yellow leopard, blue zebra, and pink hedgehog on a white background.


Why Real Food Ultra Running Nutrition Works Better


After hours of running, your brain craves familiar foods. This real food running fuel satisfies both your body's need for carbs and your mind's desire for something recognisable. Unlike synthetic gels that can create anxiety about "will this work?", sweet potato fuel builds confidence through familiarity. As an ultra running coach, I've seen how ultra running nutrition psychology affects performance as much as the actual calories.


Final Thoughts


Not every runner needs to ditch processed energy gels. But if you’re looking for a real food alternative that’s easy to digest, nutritionally dense, and actually enjoyable, this sweet potato fuel is well worth a try.


Let me know if you make it—or if you’d like a few more DIY fuelling ideas. I’m always testing new things in training (so you don’t have to).


Ready to Master Your Ultra Nutrition Game?


Real food fuel is just one piece of the puzzle. The complete picture? Psychology-powered ultra running coaching that addresses your mindset, training, AND nutrition as an integrated system.


I've helped runners transform their relationship with ultra challenges—from race-day nutrition anxiety to unshakeable confidence when everything gets tough.


Want to see what's possible when mind, body, and fuel work together?



No sales pitch, just an honest conversation about your ultra goals and whether my coaching approach fits


Kayleigh Webster - UK Athletics & UESCA Ultra Running Coach | BSc Psychology | Backyard Ultra Winner

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