What should you eat, drink and take during the Comrades Marathon?
For Comrades, aim for 60 to 90 g of carbohydrate an hour from the first hour, drink to thirst, add sodium only if you sweat heavily and save caffeine (3 to 6 mg per kg in total) for the second half. The 12-hour limit means 8 to 12 hours of eating, so practise everything in training. 32Gi was the official gel and bar supplier in 2024.
- Comrades has a 12-hour limit; for efforts beyond 2.5 h up to 90 g/h of carbohydrate (glucose plus fructose) is supported, with 60 g/h a realistic start (Jeukendrup 2014).
- 32Gi was named official gel and energy-bar supplier to the 2024 Comrades Marathon, per the race's own announcement.
- ISSN caffeine dose is 3 to 6 mg/kg; use it late in the race and trial it in training.
- Overdrinking is the main cause of hyponatraemia; risk rises beyond four hours and at slower paces.
What makes Comrades a fuelling challenge?
Comrades is roughly 90 km between Durban and Pietermaritzburg, with a 12-hour limit, big hills and a direction that alternates between the "up" and "down" run. You are on your feet for 7 to 12 hours, which means glycogen alone will not carry you. Nutrition errors, not fitness, end many second halves.
How much carbohydrate do you need?
For efforts beyond 2.5 hours, Jeukendrup's framework supports up to 90 g/h using a glucose and fructose blend (about 2:1); single glucose sources saturate near 60 g/h. A realistic target for most runners is 60 g/h, rising only if your gut is trained. At 60 g/h across 10 hours that is about 600 g of carbohydrate. Slower, walking-heavy runners tolerate real food well.
Rough costs at October 2026 prices, for 600 g: 32Gi Race drink (about R0.58/g) around R350; Biogen Elite Carb Gel (about R1.00/g) around R600; SiS GO (about R2.04/g) around R1 225. Mixing drinks, gels and real food is cheaper and kinder to the gut. Carbohydrate per gel is not published for 32Gi gels, so check the pack.
How should you handle fluid and sodium?
- Drink to thirst. Overdrinking, not under-drinking, is the main cause of exercise-associated hyponatraemia, and risk rises with slower pace and events beyond four hours. See what is hyponatraemia.
- Sweat rates of 0.5 to 2 L/h are common; run a sweat test in training.
- Sodium is for heavy or salty sweaters. Salty food (boiled potatoes, sandwiches, broth) plus an electrolyte drink usually covers it. Biogen Electrolyte sachets cost about R4.63 to R5.17 each; per-sachet sodium is not published, so read the pack.
- Salt tablets do not prevent cramps.
When should you use caffeine?
ISSN supports 3 to 6 mg/kg. Take it late, not at the start: for a 70 kg runner, around 100 mg at hour five and again at hour eight (Maurten Gel 100 CAF 100 has 100 mg, R80 to R85). Avoid piling on pre-workouts or energy drinks. See caffeine gels.
A sample hourly plan (70 kg runner)
| Per hour | Target |
|---|---|
| Carbohydrate | about 60 g: for example one gel (25 g), a 500 ml bottle of carb drink (30 g) and a few bites of banana or sweets |
| Fluid | sip to thirst, roughly a cup at most tables |
| Salt | a salty snack every 1 to 2 hours; electrolyte drink if you are a salty sweater |
| Caffeine | optional, late in the race only |
What does the race provide?
The Comrades site allows stationary seconds to hand over refreshments, so you can carry your own favourites. 32Gi was named the official gel and energy-bar supplier for 2024; confirm what is on the tables in your year on the official race information, and test those products in training.
What should you do before and after?
Carb load for 24 to 48 hours (how to carb load). Afterwards, eat a carbohydrate and protein meal (best recovery drinks).
Safety
Avoid routine anti-inflammatory painkillers during the race; get medical help for confusion, vomiting, wheezing or collapse. People with diabetes, kidney, heart or blood pressure conditions, pregnant runners and anyone on regular medication need individual advice; Comrades is an adult event, and younger runners should fuel with normal food.
Products mentioned, with dated prices
| Product | Size | Price | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| 32Gi High Intensity Sports Gel (27 g) | 27 g sachet | R25–R35Dis-Chem (energy and endurance), Oct 2026 | 1 | R34.99 | None listed (rice syrup, flavouring, salt, preservatives) |
| 32Gi Race High Intensity Sports Drink (900 g) | 900 g | R470Dis-Chem Living Fit, Oct 2026 | 12 | R39.17 | None listed |
| Biogen Elite Carb Energy Gel, unflavoured (60 g) | 60 g sachet | R44.99Dis-Chem Living Fit, Oct 2026 | 1 | R44.99 | None listed |
| Maurten Gel 100 CAF 100 (40 g sachet) | 40 g sachet | R80–R85biket / goneoutdoor via PriceCheck, Oct 2026 | 1 | R85.00 | None listed |
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155Dis-Chem (electrolytes group), Oct 2026 | 30 | R5.17 | Not published |
Related questions
- What should you take for the Two Oceans Marathon?
- How many carbs per hour do you need for a marathon or ultra?
- What is hyponatraemia and how do runners avoid it in South Africa?
- Is 32Gi a good sports nutrition brand in South Africa?
- Do you need protein during ultra events?
Sources
- Jeukendrup 2014, A step towards personalized sports nutrition: carbohydrate intake during exercise (Sports Med)
- Comrades Marathon: 32Gi named official gel and energy-bar supplier for 2024
- Comrades Marathon race information
- Hew-Butler et al. 2015, Third International Exercise-Associated Hyponatremia Consensus Statement (BJSM 49:1432)
- Guest et al. 2021, ISSN position stand: caffeine and exercise performance (JISSN)
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “What should you eat, drink and take during the Comrades Marathon?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/comrades-marathon-nutrition-and-supplement-plan-south-africa/. Plain-text version: /answers/comrades-marathon-nutrition-and-supplement-plan-south-africa.md