Eat right, run strong: nutrition strategies for Comrades success

I HAVE never run Comrades - and I won’t pretend I plan to. While others train for 90km glory, I’m more of a sideline specialist: cheering with a snack in hand and a hydration strategy in my head. Running isn’t my strength. However, fuelling runners absolutely is. So if your legs are ready but your meal plan is a mystery, here is your no-nonsense, dietitian-approved guide to get you from fuel to finish line.

Hydrate with electrolytes, not just water:

Tyla’s song Water says “make me sweat,” and it might as well be the anthem for Comrades - as sweating is guaranteed. Plain water hydration never helps - sweat flushes out key electrolytes like potassium (200 to 300 mg) and sodium (up to 1 000 mg) per litre, which is essential to ensure working muscles and prevent cramps. Sports drinks provide electrolytes and carbs. However, coconut water is a natural and tasty alternative with 400 to 600 mg potassium per 250ml. For a DIY mix, combine 250ml coconut water, 250ml water, juice from ½ lemon, a pinch of salt (low-sodium adds potassium) and 1 tsp honey. Sip before, during, and after the race.

Carb loading can boost your energy reserves by 50%

Cheering runners is more my thing, rather than joining them - mostly because I prefer eating to sweating. But if you’re gearing up for the Comrades, here’s the secret: carb loading isn’t about eating everything in sight. When done right, it can boost your energy stores by 50%, helping you power through those tough kilometers without feeling like a zombie. For 2 to 3 days before the race, aim for 8 to 10g carbs/kg body weight. A 70kg runner needs 560 to 700g daily. Try:1 cup oats (30g carbs), 1 banana (27g), 1 cup butternut (20g), 1 cup pasta (40g), 2 slices of brown bread (30g) and 3 ProVitas (15g).

Beet it to beat the fatigue

Beetroot juice might taste like blended soil with a side of regret, but it’s a secret weapon worth sipping. Rich in dietary nitrates, it boosts nitric oxide in your body - improving blood flow, oxygen delivery, and muscle efficiency. Studies show that drinking 250ml daily for 5 to 7 days before the Comrades can enhance endurance by up to 5%.

That means running further with less fatigue. Bonus tip: avoid antiseptic mouthwash before the race - it blocks the bacteria needed to convert nitrates into nitric oxide. Not keen on the juice? Beetroot shots or nitrate-rich greens like spinach works as well. It’s a small, slightly purple effort for a big red badge of finish-line honour.

You’ve trained your legs - now train your plate. Nutrition is not just fuel; it’s your secret weapon. Hydrate with purpose, load your carbs wisely, and don’t underestimate the power of beetroot (even if it tastes like the garden). Whether you are chasing a personal best or just aiming to finish, these small dietary enhancements will make a magnificent difference.

Verisha Rugbur is a dietician and the founder of Diet Rite Dietitians. Visit www.dietrite.co.za, email [email protected] or call 082 495 4954.

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