Did you know our Freedom Fuel (FF) doubles as sports chews? Simply make one serve and cut in squares to consume during training and racing. They are packed full of natural energy and electrolytes, and the addition of gelatin is perfect to support your gut health.
Ingredients (Serves 1; ~20g carbohydrates, 5g fat)
- 1/3 cup cold water
- 3½ tablespoons gelatin powder – a brand such a Great Lakes
- 2 heaped teaspoons rice malt syrup
- 1 teaspoon coconut oil
- ¼ cup frozen raspberries
- The juice ¼ lemon
- A pinch of sea salt
- Dissolve the gelatin in water and let it sit for 5 minutes to become gel-like. It will firm immediately so stir quickly and leave it until a rubber ball-like consistency forms.
- Heat the rice malt syrup, coconut oil, raspberries, lemon juice and salt in a saucepan until the fruit has softened. Puree using a stick blender and stir in the gelatin thoroughly. Remove from heat.
- Pour into a 9cm x 15cm glass or plastic container. Refrigerate for 1 hour then cut into squares. Store in the fridge for up to 5-7 days.
- Blueberries or strawberries can be used in place of raspberries.
- Please feel free to cut your pieces larger than the image. If you are consuming one serve/hour, you may like to try larger squares at 15 minute intervals.
- If you are training/racing in warmer weather please consider freezing your FF gummies.
- FF may not be suitable for ‘special needs’ during a hot race as it is possible that the fruit may start to ferment. In this situation we recommend VFuel, available here: bit.ly/tnnonline
- One serve is ~20g of carbohydrates, so please start to experiment with 20-30g/hour or 1.0-1.5 serves/hour. For a two hour run, for example, train fasted for the first hour, then consume your 1.0 serve over the course of the second hour. This will of course depend on your level of fat adaptation. Make notes on energy, digestion, performance and recovery so you can continue to develop your fuelling strategy.
Image: Sarah Craven Photography.