# How do you fuel and recover for the Cape Epic?

Source: https://www.healthnews24.co.za/answers/cape-epic-fuelling-and-recovery-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> For a multi-day stage race like the Cape Epic, eat roughly 8 to 12 g of carbohydrate per kg of body weight a day, take 60 to 90 g an hour on the bike, and start recovery soon after each stage with about 1.0 to 1.2 g of carbohydrate per kg an hour plus about 0.25 g per kg of protein. Sleep, fluid and sodium matter as much as supplements.

Key facts:
- Extreme loads of 4 to 6 hours of daily exercise call for roughly 8 to 12 g/kg/day of carbohydrate (ACSM, AND, Dietitians of Canada 2016) and 1.4 to 2.0 g/kg/day of protein (ISSN).
- On the bike, up to 90 g/h of carbohydrate with glucose and fructose is supported beyond 2.5 hours.
- Biogen Recovergen provides 65 g carbohydrate and 16.4 g protein per serving at R37.60 to R52.22; eight stages cost roughly R300 to R418 (October 2026).
- Start recovery soon after each stage: about 1.0 to 1.2 g/kg carbohydrate an hour for the first four hours and 0.25 g/kg protein.

## What makes stage racing different?

The Cape Epic is a mountain-bike stage race lasting about a week, with a big daily load, heat and dust, and a short window between stages. The challenge is cumulative: if you under-fuel on stage two, you carry the deficit into stage three. That is why the plan is built around daily intake as well as hourly fuelling.

## How many calories and carbs per day?

The 2016 joint position stand (ACSM, Academy of Nutrition and Dietetics, Dietitians of Canada) gives roughly **8 to 12 g/kg/day of carbohydrate** for extreme loads of 4 to 6 hours of daily exercise. For an 80 kg rider that is 640 to 960 g a day. Protein should stay at 1.4 to 2.0 g/kg/day (ISSN), about 110 to 160 g for the same rider, spread across meals.

## What should you eat on the bike?

Beyond 2.5 hours, up to **90 g/h** of carbohydrate with glucose and fructose is supported (Jeukendrup 2014). Use drink mixes, gels and real food (rice cakes, wraps, bananas). October 2026 costs by carbohydrate gram: 32Gi Race drink about R0.58/g (68 g per R39 serving), Biogen Elite Carb Gel about R1.00/g, SiS GO about R2.04/g, Maurten Gel 100 about R3.00/g. For a 5-hour stage at 75 g/h (375 g), that is roughly R217 with Race drink, R375 with Biogen Elite gels or R1 125 with Maurten gels. See [best carb drink for cycling](/answers/best-carb-drink-for-cycling-south-africa/).

## How do you recover between stages?

1. **Soon after the stage:** carbohydrate (about 1.0 to 1.2 g/kg an hour for the first four hours, per the 2016 joint position stand) plus 20 to 25 g protein (about 0.25 g/kg). Options include chocolate milk, rice and chicken, or a recovery powder. Biogen Recovergen gives 65 g carbohydrate and 16.4 g protein per serving; with 9 servings per tub at R37.60 to R52.22 each, eight stages cost roughly R300 to R418 (October 2026). See [best recovery drinks](/answers/best-recovery-drink-after-a-run-south-africa/).
2. **Rehydrate:** about 1.25 to 1.5 L of fluid per kilogram lost, with salty food or electrolytes.
3. **Eat again** two to three hours later, then a bigger dinner and a pre-bed snack. Casein or milk before bed is optional.
4. **Sleep and gut care:** tents are not hotels; earplugs and an eye mask help.

## What about heat and sodium?

Drink to thirst, avoid weight gain, and consider sodium if you are a heavy or salty sweater (sweat sodium roughly 10 to 90 mmol/L between athletes). Electrolyte sachets cost about R4.63 to R25 per serving; see [electrolyte costs](/answers/how-much-do-electrolytes-cost-per-serving-south-africa/). Salt does not guard against hyponatraemia if you overdrink.

## Which supplements are worthwhile?

Carbohydrate products, caffeine (3 to 6 mg/kg, strategically), a recovery drink and electrolytes are the main ones. Creatine, beta-alanine and nitrate add little to a week of endurance riding. Magnesium and BCAAs are not supported by strong evidence ([magnesium and cramps](/answers/does-magnesium-help-sleep-and-cramps/)).

## Who needs care?

Riders with diabetes, kidney disease or heart conditions, pregnant riders, those taking medication, and under-18 riders should follow personalised medical or dietitian advice.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| 32Gi Race High Intensity Sports Drink (900 g) | 900 g | R470 (Dis-Chem Living Fit, 2026-10) | 12 | R39.17 | None listed |
| Biogen Elite Carb Energy Gel, unflavoured (60 g) | 60 g sachet | R44.99 (Dis-Chem Living Fit, 2026-10) | 1 | R44.99 | None listed |
| Maurten Gel 100 (40 g sachet) | 40 g sachet | R74–R75 (goneoutdoor / The Athlete's Foot via PriceCheck, 2026-10) | 1 | R75.00 | None listed |
| Biogen Recovergen recovery drink (855 g, chocolate cream or strawberry) | 855 g (9 servings) | R338–R470 (Dis-Chem (Biogen Recovergen page), 2026-10) | 9 | R52.22 | Not published |
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155 (Dis-Chem (electrolytes group), 2026-10) | 30 | R5.17 | Not published |

## Sources

- [Thomas, Erdman & Burke 2016, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance](https://pubmed.ncbi.nlm.nih.gov/26917108/)
- [Jeukendrup 2014, A step towards personalized sports nutrition: carbohydrate intake during exercise (Sports Med)](https://pmc.ncbi.nlm.nih.gov/articles/PMC4008807/)
- [Jäger et al. 2017, ISSN position stand: protein and exercise (JISSN)](https://pubmed.ncbi.nlm.nih.gov/28642676/)
- [Australian Institute of Sport Supplement Framework, Group A](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)