Fuelling Well in a Cost of Living Crisis — The DIY Fuelling Experiment
Oct 11, 2025
Recently, I watched a Kiwi rower break down how she fuelled her massive training days in the lead-up to Worlds — 7,000 calories a day to sustain three hard sessions.
What really caught my eye? Her use of Raro and maltodextrin powder as a simple, low-cost, high-carb fuel. It was smart, effective, and a reminder that good fuelling doesn’t have to come in fancy packaging or cost a fortune.
As runners, though, we know fuelling can be a bit trickier. Between the jostling gut, long hours on our feet, and sensitive stomachs, gut training and carb absorption are an art form.
So, with my own sensitive gut — and a personal goal of hitting higher carbs per hour in training and racing — I decided to put this Kiwi combo to the test. Could a homemade Raro + maltodextrin mix actually stack up against the big-brand fuels.
Because I firmly believe running well — and fuelling well — should be accessible to everyone.
The DIY Fuel Mix Recipe
Ingredient Prices
I sourced a 2.5 kg bag of pure maltodextrin powder from Brew Shop NZ — it cost $23 including shipping. There was also an Australian brand option (marketed for bulking bodybuilders), but the freight was much more expensive.
| Ingredient | Pack size | Price | Cost per gram |
|---|---|---|---|
| Maltodextrin | 2.5 kg | $23.00 | $0.0092 / g |
| Raro sachet | 3 for $2.49 | $0.83 each | |
| Salt | — | negligible | ≈ $0.01 |
1 L Recipe
- 94 g maltodextrin
- 1 Raro sachet
- 2.6 g salt (or salt to taste)
Cost Breakdown
| Ingredient | Amount | Unit Cost | Total |
|---|---|---|---|
| Maltodextrin | 94 g | $0.0092 / g | $0.86 |
| Raro sachet | 1 | — | $0.83 |
| Salt | 2.6 g | ≈ $0.01 | $0.01 |
| Total per 1 L | ≈ $1.70 NZD |
Price Comparison to other popular ready made Carb Mixes
| Product | Carbs per L | Cost per L | Cals |
|---|---|---|---|
| DIY Raro + Maltodextrin + Salt | 100 g | $1.70 | 407 kcal |
| Carb Mix (1.36 kg pouch around $94) | 100 g | ≈ $7.50 | 400 kcal |
| Carb Mix single sachets (around $6.50 each) | 100 g | ≈ $13.00 | 400 kcal |
This homemade mix came out roughly 4–5× cheaper than other ready made Carb Mixes from a pouch, and 7–8× cheaper than single sachets — with almost identical carb, calorie, and sodium content.
*However, there’s no potassium or magnesium in the DIY mix.
First Impressions
I tried this on a 1.5-hour steady run, and it was honestly great.
Pros
- Raro flavours give plenty of variety
- Smooth texture — no graininess
- Easy to mix (though it did need a proper stir or blend — I’d liken it to stirring Maurten)
- Easy to customise your carb level
- Budget-friendly and readily available
- No emergency toilet stops required
Cons
- Not a complete electrolyte mix
- Raro is quite strong — you might want to water it down for long runs
- It leaves more colour residue on bottles
- Best to brush your teeth afterward (good practice with any carb mix)
Add in a pre-run banana for extra magnesium and potassium — an easy upgrade to round out your nutrition.
The Takeaway
This is a simple, effective, and affordable option for fuelling daily training runs — especially handy for cross-training sessions like cycling or swimming, when our guts are less sensitive.
Personally, I’d still use the big brand Carb Mixes for A-races and gut-train with those products in the race lead-up. But as a day-to-day fuelling solution that doesn't break the bank, this DIY mix is brilliant.
— Coach Emma
