And I like doing things myself. But I'm also lazy...
So I do a search and find an interesting recipe online:
1/4 c rice syrup
1/4 c malt syrup
2 oz honey or blackstrap molasses
2 oz agave nectar
1 tbs peanut butter (melted)
Mix 'em up and taste: awfully sweet. To counteract, add a small amount of coffee grounds and sea salt. Not bad. Then I put a little bit of soy milk or water to thin it out; otherwise, it flows like 40 weight oil.
Enough to fill a couple of flasks. I tried the recipe during my first tri of the year and rocked it, no stomach issues and plenty of late energy.
A few other recipes I found:
7 tbs honey
3/4 tbs blackstrap molasses
2 parts rice syrup
1 part carob powder
- Salt (sodium) and blackstrap (potassium) will help electrolyte depletion
- Agave nectar is among the best for long-term energy (low glycemic index)
- Dates are good for quick energy, though they have some fiber. Will investigate further
- You'll need to wash this potion down with water