I am gluten and lactose intolerant, so I make everything from scratch, and I don’t use gels for that reason. I could make my own gel. I use my variation of GCN’s energy bar recipe by Si (16 portions about 30g carbs):
- 300g gluten free oats
- 200g brown sugar
- 150g coconut oil
- 4 tablespoons Van Gilse caramel syrup (Dutch brand)
- 3 tablespoons 100% peanut butter
- 2 tablespoons apple syrup (for some extra iron)
- 2 tablespoon honey
According to cronometer and based on the brands I use, 1 bar out of 16 equals about:
- 1010kj / 241 kcal
- 12g fat
- 28.5g carbs (18.3g sugar)
- 2.4g fiber
- 3.4g protein
- 1.3 mg iron
In addition, I prefer to use endurance drinks by Bye, but since it is cold, I will start first 2 hours with fresh mint tea from fresh mint leaves with 1 tablespoon of honey in every bidon (2x 700ml). On the assumption with my body weight and temperature (1-5 celsius) I should drink about 479ml per hour, I will make it to my first top in about 2h15.
Furhermore, at gas stations, I probably get myself a coke with sugar (330ml), and perhaps if I want something savory, I’ll get myself a small bag of natural potato ships (just potato and salt).
And I will bring some tea bags so I can make another round of tea + sugar (hot water from gas station). OR if the sun is truly shining, I will pour in endurance drink from BYE with just bottled water.
I also bring some gluten free spiced bisquits (6.5g per cookie) and gummy bears. I bought a top-mounted frame bag to carry extra food (I believe it is 1.5liter big).
And in total I will bring 12 of my home-made energy bars (see above), 8 of which I stuff in that bag and 4 on my back.
EDIT: for the feeling of lunch (I don’t need it, did 2 centuries without, but wanna try it): 2 slices of gluten free bread and 1 slice of goat cheese (less sensitive to it) with plant butter (about 30-35g carbs and some fat).
I don’t think I can put more food in my mouth in that time, unless I add more liquids. I assume I will be topped off: energy bars + coke + honey tea + endurance drink + bread lunch + gummy bears + bisquits.