RACE INFO
Nutritious
Advice
Race day nutrition is a critical component of any running event, especially for a gruelling event like the Comrades Marathon. With its challenging terrain and long distance, proper fuelling can make or break a runner’ s performance. Here’ s a guide to race day nutrition tailored specifically for the Comrades Marathon. – BY NICKI DE VILLIERS
PRE-RACE NUTRITION
The days leading up to the race are just as important as race day itself. Focus on consuming a balanced diet rich in carbohydrates, moderate in protein, and low in fat. This helps top up your glycogen stores and ensures your muscles are adequately fuelled for the demands of the race. Hydration is also key, so aim to drink plenty of water in the days leading up to the event.
RACE MORNING
Have a light breakfast about two to three hours before the race start. Choose easilydigestible carbohydrates such as oats, toast or a banana. Avoid foods high in fat or fibre, as they can cause gastrointestinal distress during the race. Hydration is crucial, so slowly drink an amount of ± 5-7ml / kg of fluid to your body weight, at least four hours before the race. If there is no urine production, or the urine is dark, slowly drink another ± 3-5ml / kg about two hours before the race.
Here are a few recommended pre-race meals to consider for breakfast on race day:
• Cereal with milk and fruit
• Oats with low fat milk, peanut butter, banana and honey
• Pancakes with maple syrup, honey, or golden syrup topped with berries
• Bagel with peanut butter, honey and banana
DURING THE RACE
Hydration and fuelling during the race are essential to maintain energy levels and prevent dehydration. Aim to consume 30-60 grams of carbohydrates per hour, either through sports drinks, gels or easily-digestible snacks, like energy bars or dried fruit. Be sure to drink water or sports drinks at aid stations to stay hydrated, but be cautious not to overhydrate, which can lead to hyponatremia, which is a dangerous condition where your blood sodium level drops too low.
POST-RACE RECOVERY
After crossing the finish line, replenish your glycogen stores and aid muscle recovery by consuming a balanced meal rich in carbohydrates and protein within 30-60 minutes. This could include a meal replacement or recovery shake, dairy products like flavoured milk or drinking yoghurt, and carbohydrates like fruit, cereals, starches and small amounts of sugar. Don’ t forget to continue hydrating to replace fluids lost during the race.
LISTEN TO YOUR BODY
Every runner is different, so it’ s essential to listen to your body and adjust your nutrition plan accordingly.
Refreshments on the Route
There will be 47 well-stocked refreshment stations situated along the course, manned by some 5000 volunteers from sponsoring companies and service organisations. These stations will look after the hydration and energy needs of the runners, and the products available at all stations will be water sachets, Isofit + energy drinks and Coca-Cola carbonated beverages. Some refreshment stations will also stock a range of potatoes, orange segments, bananas, 32Gi nutritional supplements and Orange Grove Amahewu, as well as other snacks.
Collectively, the 47 refreshment stations will stock the following:
Images: Vecteezy
• Thirsti Water: 2.5 million sachets
• Thirsti Energy Drink: 602,000 sachets
• Coca-Cola: 3100 cases
• Fanta: 532 cases
• Creme Soda: 532 cases
• Oranges: 4.8 tons
• Bananas: 12 tons
• Baby Potatoes: 2 tons
• Biscuits: 500kg
• Salticrax: 500 kg
• Chocolates: 1100kg
• asemZansi Amahewu: 45,000 cartons( 250ml each)
• 32Gi Sports Energy Gels: 30,000 sachets
• 32Gi Recovery Protein Feed Zone: 24,000 sachets
• 32Gi Anti Cramp Gels: 24,000 sachets
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