Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I’m fine!
My week flew by.
I focused a lot on my studies (mainly on intestinal health, which I will talk about here soon) and training.
Last Sunday, I ran my first 21k, which, to my surprise, went better than expected. There's nothing like carb-loading, reducing fiber intake the day before, and recovering well after the race.
Speaking of which, today's topic is how to put together a practical and economical nutrition kit for long training sessions.
Running has become a multi-million-dollar industry. Thousands of new brands of supplements, shoes, and influencers are trying to sell thousands of things.
The thing is, we don't need that many things, or rather, we don't need to spend that much. Especially because, let's face it, things are getting more expensive every day.
One of my principles is to adjust the nutritional plan (including supplements) to my clients' financial circumstances. It makes no sense to me to prescribe expensive foods and supplements that my clients cannot afford.
Thankfully, there are good brands on the market, making good products that deliver good results.
Nowadays, I know that many people don't want to or can't afford to spend 15 euros or more on nutritional supplements every Sunday when they go out for a long run. Not to mention those who are training for a marathon.
Fueling correctly doesn’t need to be pricey.
A smart kit—well chosen, well planned—keeps your energy steady, protects your recovery, and yes, even prevents that weird post-race weight rebound that surprises so many runners.
Here’s how to put together a solid kit—cheap, simple, effective.
The Economical Long-Run Nutrition Kit
Think of your kit as a tiny survival pack:
carbs + electrolytes + water + a post-run snack.
Nothing excessive. Nothing complicated. Just the essentials.
Let’s break it down.
THE KIT
Carbs: inexpensive options that actually work
To keep steady energy on long outings (60 min+), you want 30–60g of carbs per hour, sometimes more if you’re training for a marathon.
But you don’t need premium gels every time.
Here are budget-friendly European brands that perform well:
Affordable gel options
Decathlon Aptonia (France/Europe) – surprisingly good gels for the price; neutral flavors; solid reliability.
Powerbar (American but sells in Europe) - good price, 8 different flavors, older brand on the market.
226ers (Spain) – competitive pricing, gentle on the stomach (still everyone needs to try it), especially their “Smooth” range.
High5 (UK/Europe) – often sold in multipacks; light consistency; very wallet-friendly.
Squeezy Sports Nutrition (Germany) – one of the original gel brands- is cost-effective and simple.
Pro-tip: buy in boxes, not singles. Saves 20–40%.
Carbohydrate drink mixes (budget-friendly)
Sometimes it’s cheaper—and easier on the stomach—to sip your carbs instead of taking gels. And also helps with hydration.
Good economical mixes:
High5 Energy Drink – often the cheapest option per gram of carbs.
Decathlon Aptonia ISO+ – very cost-effective and easy to find.
Maurten? Too pricey for this newsletter (but the DIY alternative is below).
If you want homemade, here’s a super simple, super cheap recipe:
DIY 60g carb drink (500–600 ml)
40g maltodextrin
20g fructose
A pinch of salt
Water
Mix. Shake. Done.
You’ve basically made the “sciencey” drinks but for pennies.
Electrolytes: essential for long runs… and cheap to make
Electrolytes help with hydration, muscle function, and help avoid cramps and “dead legs” late in the run.
And seriously—they don’t have to cost a lot.
Two homemade electrolyte recipes:
Recipe A — Lemon Salt Classic
500 ml of water
Juice of ½ lemon
1 small pinch of salt
1 tsp sugar or honey
Light, refreshing, minimal cost.
Recipe B — “Sports Drink wannabe.”
600 ml of water
¼ tsp salt
1–2 tbsp orange juice
1 tbsp maple syrup or honey
Tastes like a soft sports drink but costs almost nothing.
If you still want to buy, here are some options:
Decathlon Aptonia (France/Europe) – sugar-free, only 2 flavours (raspberry and lemon), but good taste.
High5 (UK/Europe) - sugar-free electrolyte drink with zero calories, 9 different flavors to try.
Cheap but effective Post-run Snack
After long runs, the recovery must be immediate. I would go for a post-run snack first, and then a real meal after. Also, the post-run snack will reduce cravings, overeating, and that classic “post-race weight gain.”
Simple combos work great:
Banana + Greek yogurt
Skyr + honey
Chocolate milk (old-school but efficient)
Toast + banana + peanut butter
Smoothie with protein powder or Greek yogurt
Aim for ~20–25g protein + 1–2 servings of carbs.
Put these together → you protect your energy, your recovery, and yes… your weight.
Long runs feel easier. You stop finishing empty. You stop raiding the fridge after showering.
And suddenly, fueling becomes… part of the run.
Start with this simple kit on your next run and tell me how it went. I bet you’ll feel the difference!
Product of the Week
This week's Product of the Week is B3tter Original Crunchy Granola.
This is a product I recently bought to try and love. One of the best granolas I've ever tasted. Made with natural ingredients, it's worth trying. Perfect for adding to your breakfast yogurt bowl or post-run snack.
The company was created by two young Spaniards, and all products are plant-based, have no added sugars, and all ingredients are 100% natural.
Track of the Week 🎧️
This week's Track of the Week is an electronic music with a really good beat. A little old, but worth adding to your running playlist.
I've chosen Cola by CamelPhat, Elderbrook
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso