Health, fitness and the supplement aisle. An independent South African desk.
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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.
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.
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.
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 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.
For longer events see the Comrades plan and how many carbs per hour.
Diabetes, kidney disease, heart conditions, pregnancy and regular medication call for individual plans. Young runners should lean on normal food.
| 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 |
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.