Zach Ketterson, a 2026 Olympic hopeful in cross-country skiing, recently shared his fueling strategy that costs a fraction of expensive sports nutrition brands.
Training in Oslo, Norway—one of the world’s most expensive cities—Ketterson developed a budget-friendly approach to hitting scientific carbohydrate recommendations.
His method costs just $2.37 for a three-hour training session compared to $32 using premium products.
And according to Ketterson, it works just as well.
Jump to:
The Science Behind Carb Fueling
Ketterson referenced guidelines from the Gatorade Sports Science Institute that outline carbohydrate needs based on training duration and intensity.
For endurance athletes, these recommendations are critical for maintaining performance and preventing fatigue.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- Under 30 minutes (easy): No additional carbohydrates needed
- 1-2 hours: At least 30g per hour
- 2-3 hours: 60g of carbohydrates per hour
- 2.5 hours or longer: Up to 90g of carbs per hour
For a three-hour easy session, Ketterson aimed for approximately 240g of carbohydrates total.
The Budget-Friendly Fueling Formula
Ketterson’s approach relies on two simple ingredients: table sugar and gummy candy.
The Drink Mix Solution
Instead of expensive sports drink mixes, Ketterson uses plain table sugar in his water belt.
I know that 31 g of sugar is 31 g of carbs. We are going to start with three scoops of the sugar, which would bring me to about 90 g.
He emphasized proper mixing technique to prevent clumping at the bottom of the bottle.
The entire 1kg bag costs just $3.70, providing 1,000g of carbohydrates at 0.038 cents per gram.
The Gummy Candy Strategy
For additional carbohydrates during training, Ketterson relies on standard gummy candy called Sugmen, available at Norwegian stores.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The nutrition breakdown is straightforward: 100g of gummies contains 76g of carbohydrates.
Here we have eight gummies, which is 50 g, which means that every eight gummies has around 38 g of carbs. So, that means that I probably want to eat around six to eight of these every 30 minutes.
A single bag costs $1.80 and contains 152g of carbohydrates at 1.18 cents per gram.
The Cost Comparison That Shocked Everyone
Ketterson demonstrated the dramatic price difference by comparing his budget setup to premium products like Maurten.
Using Maurten’s 320 drink mix (80g carbs) and seven 100 gels (25g each) would provide 255g of carbohydrates—similar to his budget approach.
The premium option costs $32 per training session. Even with bulk discounts, athletes would still pay around $29.
Ketterson’s homemade version delivers 264g of carbohydrates for just $2.37—a savings of nearly $30 per workout.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Addressing the Fructose-Glucose Ratio Concern
Many endurance athletes believe that achieving 90g of carbohydrates per hour requires an optimal 2:1 fructose-to-glucose ratio.
Ketterson challenged this assumption based on his personal experience.
It does not matter. I promise you. I have been doing this fueling setup now for several years, and my stomach has never once had a single issue.
He suggested that precise ratios only matter when consuming extreme amounts—120 to 150g per hour—which most athletes never need unless attempting world records in ultra-endurance events.
The Electrolyte Addition
The only significant difference between Ketterson’s mix and commercial products is electrolytes.
His solution? Simply add a pinch of salt to the sugar-water mixture.
Athletes training in hot, sweaty environments may need slightly more salt, but this addition costs virtually nothing.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
When Premium Products Make Sense
Ketterson clarified that he’s not dismissing premium sports nutrition products entirely.
On a race day or if you are doing a super important, you know, American Birkebeiner thing like that, I would say use the expensive stuff, don’t feel bad about it.
Premium products offer convenience and scientifically optimized formulations that can provide peace of mind during important competitions.
However, for daily training sessions lasting four to five hours, spending $20-30 per workout becomes financially unsustainable for most athletes.
The Bigger Picture for Endurance Athletes
Ketterson’s motivation extends beyond personal savings.
He worries that expensive sports nutrition creates barriers preventing athletes from following evidence-based fueling recommendations.
It’s better to do it in a slightly less optimal way that you can actually afford rather than spending like $500 a week on your nutrition or worse yet being so intimidated by the prices that you choose to not bother with it at all.
This philosophy resonates with amateur endurance athletes who train seriously but lack sponsorship deals.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Practical Takeaways for Budget-Conscious Athletes
- Calculate your needs: Determine carbohydrate requirements based on workout duration and intensity
- Use simple sugars: Table sugar provides glucose at minimal cost
- Choose accessible candy: Gummy candies offer portable, easy-to-digest carbohydrates
- Add electrolytes: A pinch of salt addresses sodium loss during training
- Reserve premium products: Save expensive sports nutrition for race days and key workouts
- Test your system: Experiment during training to find what works for your stomach
Ketterson’s approach demonstrates that meeting scientific fueling guidelines doesn’t require breaking the bank.
As he prepares for World Cup competition and the 2026 Olympics, his budget-friendly fueling strategy proves that consistency matters more than optimization.
For athletes training in expensive locations or managing tight budgets, this method offers a practical path to proper nutrition without financial stress.
