NUTRITION
Fuelling
FOR THE LONG RUN
Eating a healthy, balanced diet will not only fuel your training, but help you perform better
When you run for longer than 90 minutes, eating and drinking are imperative for optimum performance and sustained health, so follow these general guidelines to munching for the long haul.
1
BRING ON THE CARBS
Endurance exercise puts a great demand on your glycogen stores, and depletion can lead to fatigue and poor recovery. Therefore, if you’ re running for more than 90 minutes, you should consume 40 to 60g of carbs for every hour of exercise. The carbohydrate consumed during training can be in the form of an energy drink, gels, energy bars, fruit, baby potatoes or sandwiches. Try to eat a well-balanced meal consisting of wholesome carbohydrates, lean protein, a small amount of unsaturated fat and fresh fruits and vegetables within 45 minutes after your run, to assure recovery quicker.
2
PACK IN THE PROTEIN
Protein is needed for muscle growth and repair, and your protein needs can be achieved without the use of supplements. Consuming a healthy, well-balanced diet that includes lean proteins will allow you to eat enough to meet your increased needs during your preparation for the ultras. Good sources of protein include lean meat, poultry, fish, eggs and fat-free dairy products that contain essential amino acids.
3
GET HEALTHY FAT
Endurance athletes should consume less than 30 % of total calories from fat, and less than 10 % from saturated fat. You should include a small amount of healthy fat in your diet – unsaturated fats are considered healthy and are necessary in a healthy balanced diet.
As a concentrated source of energy, it can contribute to weight-gain when eaten in excess, so make sure you manage your intake!
4
HYDRATE EFFECTIVELY!
It is crucial to replace your fluid losses during your runs, because the effects of dehydration are felt quickly and can affect your performance. Make sure that you have a plan formulated to meet your fluid needs during training. In SA, we often have hot and humid conditions, so make sure you drink regularly, and during runs lasting longer than two hours, include an electrolyte supplement to balance sodium and electrolyte losses.
5
TIMING IS EVERYTHING
When possible, use downhills or times of decreased levels of exertion to eat and drink. Additionally, practise eating and drinking at different intensity levels during training, to see what works best for you. Set the timer on your watch to remind yourself when it is time to eat or drink, or use landmarks or course markings to remind you to fuel up.
Final Note: You may experience stomach issues when you try a new product, so always familiarise yourself with new foods or drinks during training, not on race day. Also, if an event is going to have certain foods or drinks on the course, use that it in training to make sure it works for you. The golden rule is don’ t try anything new in the race!
FLU-FIGHTING FOODS!
When training for a big race, your immune system can become run down, making you more susceptible to any colds and flu bugs doing the rounds. So, include some of these immune-boosting foods or ingredients in your diet.
GARLIC: It contains the active ingredient allicin, which fights infection and bacteria. As an anti-inflammatory, anti-bacterial antioxidant, garlic is a powerful opponent of just about everything.
RED BELL PEPPERS: It has been proven that dosing up on vitamin C can reduce flu symptoms, also strengthening the skin and increasing antibody production. Red bell peppers contain twice the amount of vitamin C found in most vegetables and fruits( including the famous orange).
GINGER: This is a powerful antioxidant, and can help to stimulate your circulation, aiding detoxification and cleansing the colon. Strong antimicrobial and anti-inflammatory properties make ginger root another good bet for boosting immunity.
CHICKEN SOUP: The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. Like any hot liquid, soup also helps you to stay hydrated and raises the temperature of the airways, both of which are important for loosening mucus.
BETA-CAROTENE: The skin serves as a first-line of defence against bacteria. To stay strong, your skin needs vitamin A, and one of the best ways to get it into your diet is from foods containing beta-carotene, which your body turns into vitamin A. Think orange when looking for foods rich in beta-carotene: Carrots, squash and pumpkin.
Images: Vecteezy
38 Totalsports Two Oceans Marathon 2026