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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 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.
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.
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.
| 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 |
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.
Carb load for 24 to 48 hours (how to carb load). Afterwards, eat a carbohydrate and protein meal (best recovery drinks).
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.
| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| 32Gi High Intensity Sports Gel (27 g) | 27 g sachet | R25–R35 (Dis-Chem (energy and endurance), 2026-10) | 1 | R34.99 | None listed (rice syrup, flavouring, salt, preservatives) |
| 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 CAF 100 (40 g sachet) | 40 g sachet | R80–R85 (biket / goneoutdoor via PriceCheck, 2026-10) | 1 | R85.00 | None listed |
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155 (Dis-Chem (electrolytes group), 2026-10) | 30 | R5.17 | Not published |
Educational information, 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. Prices were observed in October 2026 and are not offers.