Gel is to be used for activities spanning from 1 hour to 2h:30m.You can use different dried fruits like dates or prunes, but I recommend prunes for their good mix of carbs and micronutrient content.
Keyword: sports nutrition, energy gel, gel
100gDried Dates300 kcal, g:f ratio 1.0
100gPrunes - the ideal dried fruit240 kcal, g:f ratio 2.0
100gBanana - fresh or frozen89 kcal, g:f ratio 1.0
4-5gBCAAsfor muscle damage prevention, recovery, energy production. In studies, 0,8g/kg were used
Pre-soak your dates if you use dried dates in 175-200 ml of water
Add banana, salt and BCAAs to the mix and blend well.
Fill your flask of choice. You can refrigerate your gels overnight.
I wrote both dried dates and prunes in the recipe. You can use one of those or both to fit your needs.I use BCAAs for muscle damage prevention, improved recovery, energy production. In studies, 0,8g/kg were used. 
Energy Gel - Go Intense https://danweiss.eu/homemade-energy-gel/