Long Run Fuel

I’m no stranger to making my own fuel for long runs.

These Chia Energy Gels, are great in summer, but as the days get colder, my taste buds change.

Gels like Huck, SIS, or Spring Energy are convenient, however, COVID has made sourcing these gels difficult.

My running friends came to the rescue when I was first having issues with sourcing gels, and sent me a whole heap of Spring energy gels that were past their “best before date”.

These have been a godsend, however, I’ve decided to head back into the kitchen and do some testing.

A fellow running friend sent me a runner’s fuel recipe from the Run Fast, Cook Fast, Eat Slow cookbook.

I own the Run fast, eat slow cookbook, and have enjoyed many recipes from it. So I was interested to see what the recipe was like.

The base of this recipe is the beloved sweet potato.

Photo by Kindel Media from Pexels

After testing the fuel, I had to make some adjustments. I found the consistency way too thick and made it difficult to consume.

In batch two I added more water, for a thinner consistency. This was much more successful.

Then, I had the idea of adding coffee.

That’s how this fuel was born.

Mi Long Run kick

Recipe Type: Sports Nutrition
Prep time: 5 min
Cook time: 20 minutes
Total time: 25 minutes
Serves: 3


  • 1/2 cup sweet potato mash
  • 1/3 cup of dates soaked in 1/3-1/2 hot coffee
  • 2 tablespoons peanut butter
  • 1 teaspoon chia seeds
  • pinch of salt


  1. Steam your sweet potato to form a mash
  2. Soak your dates in 1/3 to 1/2coffee
  3. Place all ingredients in a food processor blender, and mix until a smooth paste forms.
  4. Transfer mixture to a piping bag
  5. Pipe the mixture into reusable pouch bags like Sinchies.


  • Don’t like coffee? Soak the dates in boiling water instead.
  • Peanut butter not your thing? Any nut better will work.
  • Don’t have a piping bag? Use a zip lock bag, with a corner snipped.
  • Can be stored in the fridge for 2-3 days.
  • Store unused portions in the freezer, defrost the night before your long run.

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