# How should you fuel for trail runs in South Africa?

Source: https://www.healthnews24.co.za/answers/trail-running-fuelling-table-mountain-and-drakensberg-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> For trail runs over 90 minutes in South Africa, aim for 30 to 60 g of carbohydrate an hour, mixing gels with real food such as bananas, dried fruit, boiled potatoes and wraps, and add salty food on hot days. Drink to thirst, know where water is on the route, and carry layers: mountain weather can change fast.

Key facts:
- Carbohydrate targets: up to 30 g/h for 1 to 2 hours, 60 g/h for 2 to 3 hours, up to 90 g/h beyond 2.5 hours with glucose and fructose (Jeukendrup 2014).
- Real food (bananas, dried fruit, boiled potatoes, sandwiches) supplies roughly 20 to 40 g of carbohydrate per portion and often more sodium than gels.
- Biogen Liquid Energy Gel gives 23 g carbohydrate for R26.99 (about R1.17/g) and Biogen Elite Carb Gel 45 g for R44.99 (about R1.00/g) (October 2026).
- Overdrinking is the main cause of hyponatraemia, with risk rising beyond four hours.

## How much should you eat on a trail run?

Trail pace is slower and the terrain jostles the gut, so targets sit below road racing numbers. Using Jeukendrup's framework: nothing needed under about 30 minutes; small amounts or a mouth rinse for 30 to 75 minutes; up to **30 g/h** for 1 to 2 hours; up to **60 g/h** for 2 to 3 hours; and up to 90 g/h beyond 2.5 hours with glucose and fructose, if you have trained for it. Most trail runners on the Table Mountain or Drakensberg routes sit at 30 to 60 g/h.

## Gels or real food?

Both work. Gels are light and exact; real food is cheaper, more palatable over hours and often saltier.

| Option | Approximate carbohydrate | Notes |
|---|---|---|
| Biogen Liquid Energy Gel (60 ml) | 23 g, 29 mg sodium | R26.99; about R1.17/g |
| SiS GO Isotonic Gel | 22 g | R44.90 at Sportsmans Warehouse |
| Biogen Elite Carb Gel (60 g) | 45 g | R44.99; about R1.00/g |
| Biogen Energy Chews (40 g) | not published | R51 to R57 |
| Nutritech Endurade (30 ml) | not recorded | R14.99 at Checkers |
| Medium banana | about 25 g | bulky but easy |
| Handful (30 g) dried fruit | about 20 to 25 g | check the label |
| Boiled potato (150 g) with salt | about 25 g | good on long days |
| Jam or honey sandwich | about 30 to 40 g | soft, easy to chew |
| Biltong | very little carbohydrate | high sodium; adds variety |

Food values are approximate; use labels. Prices are October 2026.

## What about fluids and water on the route?

- Carry at least **1 to 1.5 litres** between known water points, more in summer heat.
- Streams on Table Mountain and in the Drakensberg are common but not guaranteed to be safe. Treat water with a filter or purification tablets unless you know the source.
- Drink to thirst. Overdrinking is the main driver of hyponatraemia, which becomes a risk beyond four hours; see [what is hyponatraemia](/answers/what-is-hyponatraemia-in-endurance-events-south-africa/).
- Heavy or salty sweaters can add an electrolyte tablet or sachet (Lifestyle Electrolyte Fizzy R4.80 to R5.30; Biogen Electrolyte R4.63 to R5.17; sodium not published). Salty snacks also help.

## What should you carry for mountain weather?

Table Mountain cloud, wind and rain, and Drakensberg afternoon thunderstorms and cold snaps, can turn a warm start into hypothermia risk. Carry a waterproof layer, a warm layer, a space blanket, a charged phone, a torch for long days and spare food. Tell someone your route. In an emergency call 112 from a cellphone.

## Caffeine and sleep

Caffeine 3 to 6 mg/kg is supported (ISSN) and a late top-up helps on long days, but avoid it if you are running into the night and need to rest.

## Common mistakes

1. Starting fuelling too late.
2. Eating only sweet things and getting palate fatigue.
3. Relying on salt tablets for cramps ([they do not prevent them](/answers/do-salt-tablets-prevent-cramps/)).
4. Not testing food on long runs.

For longer events see the [Comrades plan](/answers/comrades-marathon-nutrition-and-supplement-plan-south-africa/) and [how many carbs per hour](/answers/how-many-carbs-per-hour-for-marathon-and-ultra/).

## Who needs advice?

Diabetes, kidney disease, heart conditions, pregnancy and regular medication call for individual plans. Young runners should lean on normal food.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biogen Liquid Energy Gel (60 ml, orange or strawberry) | 60 ml sachet | R26.99 (Biogen (own shop), 2026-10) | 1 | R26.99 | No artificial sweeteners 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 |
| Biogen Energy Chews / Electrolyte Jellies (40 g) | 40 g | R51–R57 (Dis-Chem Living Fit, 2026-10) | — | R56.99 | None listed |
| Nutritech Endurade Energy / Sport Gel (30 ml) | 30 ml sachet | R14.99 (Checkers (product page), 2026-10) | 1 | R14.99 | None listed |
| Lifestyle Electrolyte Fizzy (10 tablets) | 10 effervescent tablets | R48–R53 (Dis-Chem (electrolyte drinks page), 2026-10) | 10 | R5.30 | Not published |

## Sources

- [Jeukendrup 2014, A step towards personalized sports nutrition: carbohydrate intake during exercise (Sports Med)](https://pmc.ncbi.nlm.nih.gov/articles/PMC4008807/)
- [Hew-Butler et al. 2015, Third International Exercise-Associated Hyponatremia Consensus Statement (BJSM 49:1432)](https://bjsm.bmj.com/content/49/22/1432)
- [Guest et al. 2021, ISSN position stand: caffeine and exercise performance (JISSN)](https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4)
- [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/)