UCAN drink mix + MCT oil = Weirdo Endurance Gel???
Yes, you can absolutely do this, and it is a popular strategy among fat-adapted and endurance runners looking to lower the high cost of pre-packaged UCAN products.
However, because of how UCAN's SuperStarch behaves, making it into a pocket-friendly DIY gel requires a specific approach.
The Mechanics of Mixing UCAN + MCT
The biggest hurdle with DIY UCAN gels is the texture. Because UCAN is a complex, large-molecule cornstarch rather than a highly soluble simple sugar (like maltodextrin or maple syrup), it does not fully dissolve in water—it suspends. If you just mix it with water and oil, it will separate quickly and feel like drinking liquid chalk.
To make a true, shelf-stable gel texture, you need to emulsify the oil into the liquid and bind the starch so it doesn't settle at the bottom of your flask.
The Toolkit
To successfully build this fuel, you will need:
A Binding Agent: Xanthan gum or agar-agar powder is crucial. This locks the water and UCAN starch into a stable gel structure.
An Emulsifier: If using standard MCT oil, a tiny pinch of sunflower lecithin helps bind the oil to the water so it doesn't separate. Alternatively, MCT oil powder blends much more seamlessly into a starch paste than liquid oil does.
Reusable Gel Pouches / Flasks: Soft silicone flasks or reusable baby food pouches work perfectly for squeezing out thick mixtures on the trail.
Base Recipe: DIY Fat-Adapted Endurance Paste
This recipe targets a thick, squeezable consistency that yields a balanced mix of steady complex carbs and rapid-acting fats.
Ingredients (Makes ~2 servings)
UCAN Energy Powder: 2 scoops (any flavor—Plain or Cocoa work best for customizing)
MCT Oil: 1 to 2 tablespoons (or 2 scoops MCT powder)
Warm Water: 4\text{ to }5\text{ oz}
Xanthan Gum: \frac{1}{4} teaspoon
Sea Salt: \frac{1}{4} teaspoon (essential for electrolytes)
Step-by-Step Preparation
Combine the dry ingredients
Prep
In a small bowl, thoroughly whisk together your UCAN powder, xanthan gum, and sea salt. Mixing the xanthan gum into the dry powder first prevents it from clumping when it hits water.
Add the liquid and blend
Emulsify
Pour in the warm water and your MCT oil. Use a mini-whisk or an immersion hand blender. A standard spoon will not combine the oil and starch smoothly enough; mechanical blending is highly recommended.
Rest and adjust consistency
Hydrate
Let the mixture sit for 5 to 10 minutes. The xanthan gum and UCAN molecules will fully hydrate, causing the liquid to thicken significantly. If it feels too much like a thick paste to squeeze out of a flask, blend in warm water 1 teaspoon at a time until it hits your preferred gel consistency.
Transfer and store
Final step
Pour or spoon the mixture into your reusable gel flasks or silicone pouches. If not using immediately, store them in the refrigerator. Because there are no chemical preservatives, use your custom gels within 5 to 7 days.
Important Fueling & Execution Tips
⚠️ The GI Warning: While UCAN is incredibly gentle on the stomach, MCT oil is highly uncoupled in the gut if taken in high doses under running stress. If you haven't taken liquid MCT oil at a high heart rate before, start with a lower ratio during a low-stakes training run to test your gastrointestinal tolerance before scaling up.
The Squeeze Factor: UCAN gets thicker as it sits and chills. If you prepare your gels the night before and refrigerate them, they will be firmer when you head out the door than they were when warm.
Flavor Profiles: If using plain UCAN, you can easily mask the earthy taste of the starch and MCT by adding a drop of vanilla extract, a dust of dark cocoa powder, or a squeeze of lemon juice.
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