FUEL FOR LESS: Affordable Ways to Fuel

You don't have to be sponsored by The Feed in order to fuel well.

Cost is a major factor when it comes to nutrition and fuelling. If money were no object, we’d probably all eat and train a bit differently. While I firmly believe that investing in your health and nutrition is one of the best choices you can make, I also want to share some tips for saving money—because cost should never be a barrier to fuelling properly or performing at your best.

(Just to be clear: I’m not against sports nutrition companies! I just want to show that there are alternative budget-friendly ways to meet your fuelling needs every day).

Carbohydrates

Here are some low-cost carbohydrate options that can replace or supplement expensive gels and sports products, and can be bought at the supermarket:

1. Sugar Syrup (DIY Gel)

• A 1kg bag of sugar costs just a few dollars and contains 1000g of carbs - equivalent to 33 gels.

• Make your own syrup by adding water and dissolving it on the stove, and use reusable soft flasks ($5–8 each from Temu) to drink it out of.

• Dual carb source to support endurance fuelling and gut training.

• Add your own flavour if you like, or enjoy it 'naked'.

2. Honey

• Dual-source carbohydrate in the same concentration as a gel.

• Spoon it straight into your mouth or buy liquid honey in a squeezee bottle and skip the cutlery.

• Cheaper than gels (though pricier than sugar), and no cleanup required.

3. Maple Syrup

• Similar to honey.

• Real maple syrup is more expensive, but maple-flavoured syrup is a good budget-friendly substitute.

4. Glucose Syrup & Dextrose

• Found in the baking aisle at supermarkets.

• Glucose syrup: very viscous - dilute 50% with hot water.

• Dextrose: dissolves easily in water, great in DIY sports drink powders.

• Much cheaper than commercial sports nutrition products.

5. Juice & Cordial

• Raro, apple juice, cranberry juice, and fruit cordials are loaded with carbs, and can be used in place of sports drinks.

• Dissolve salt into them for for electrolyte replacement (see below).

• Don't forget VitaSport – 30g carbs and 250mg sodium for around $1 per serve.

6. Jam

• Jam is sugar and fruit, cheap as chips, and available everywhere.

• Pile it on white bread or toast for high-carb, high-GI, low-fibre fuel.

• Treat jam like a gel and smash it straight!

Electrolytes

When it comes to electrolytes, you mainly need to worry about sodium and you don’t need fancy products to get it.

Budget Tips:

• Table salt is incredibly cheap, especially compared to salt tabs or electrolyte tablets/mixes.

• 1 teaspoon (6g) = around 2300mg sodium.

Add it to:

•  Sugar syrup

•  Raro

•  Juice/cordial

•  Boiled potatoes (measure how much you sprinkle over so you can keep track of your intake).

You can also just add extra salt to your food instead of drinking electrolytes to pre-hydrate and re-hydrate!

Protein

Meat is great, but it can get expensive. You can boost your protein intake with plant-based proteins and other supermarket 'hacks':

1. Add Plant-Based Proteins

• You can buy beans, chickpeas and lentils in tins for a couple of dollars each, or you can get them plus soybeans and split peas dried from a wholefoods store like Bin Inn, and rehydrate them yourself in a pot on the stove.

• These plant-based proteins are nutritionally very dense and have lots of health benefits, so this is good for both your health and your budget.

• Add them to meat-containing meals to bulk up the protein content e.g. curry, lasagne.

• Pair them with rice (brown or white) to get the complete range of amino acids.

2. Protein Powders

• NZ Protein has a great range of cheap powders.

• Nothing Naughty and Kiwi Nutrition are some of the most affordable premium quality protein powders on the market, especially if you take advantage of their bundle or subscription options. 

3. Protein Bars

• All good if you like them, but there's not really any need to get sucked into buying special protein bars or protein snacks when you can get the same or more protein from hummus, a tin of tuna, or nuts and seeds. 

4. Milk

• 8g protein per glass of dairy or soy milk.

• We should all be drinking around 2 glasses per day for calcium anyway.

• If you're already having a flat white or latte and cereal or porridge with milk each day, pat yourself on the back and save yourself a scoop of protein powder.  

4. Protein Yoghurt

• Protein yoghurt is a great product and snack that I highly recommend, but you can make your own protein yoghurt using a yoghurt maker (also purchased from the supermarket!) and adding a few spoonfuls of skim milk powder to the yoghurt mix.

• A 25g spoonful of skim milk powder = 8g protein.

Supplements: Only If Proven

If I haven’t recommended a supplement, it’s because the evidence isn’t strong enough. Don’t waste your money on things that don’t move the needle.

EAT HARD TRAIN HARD