Fuelling your body for Comrades: Nutritionist shares 5 essential food items

THE 98th Comrades Marathon will be a Down Run on Sunday, June 8, starting at the Pietermaritzburg City Hall at 5:30 and ending 12 hours later at the Moses Mabhida Stadium in Durban.

If you are a runner taking part in this year’s marathon, it is important to note that training for your marathon means more than just putting in miles. Having your nutrition plan dialled in for before, during, and after the race is equally important. What kind of food is best for runners 20 days before the official day of the race? Let’s find out from local nutritionist and Comrades runner Nontuthuko Mashimane.

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Nontuthuko reveals she is not running Comrades this year based on her commitments as a board member at the Comrades Marathon Association. But, she says that good health preparations have been the same as in other years, just not that intense. The nutritionist has eight Comrades’ medals and she intends to get another one next year.

“I have been running and keeping fit. I ran races, including the Two Oceans Marathon in Cape Town this year. My diet is very much still restricted to good, healthy clean foods and hydration on a regular basis. My water intake is still on point,” she says.

Mashimane says it is vital for runners to eat certain food items to ensure that their muscles are repaired and recovered for this long run. She shares essential food items that she eats in less than 20 days before Comrades race day and the benefits of the chosen food items:

Vegetables and fruits: They are very healthy, high nutrient content and low calorie/fat count. They are rich in vitamins, minerals, fibre, and antioxidants, which contribute to overall well-being by supporting various bodily functions.

Healthy fats: Benefits include improving heart health, supporting brain function, and aiding in nutrient absorption.

Seeds: They offer a wide range of health benefits, including boosting heart health, regulating blood sugar, and supporting digestive health.

Nuts: They offer a wide range of health benefits, including improved heart health, potential weight management support, and increased antioxidant intake. They are also a good source of protein, fiber, vitamins, and minerals, contributing to overall well-being.

Protein: Maintaining muscle mass as you age – meeting the daily recommended protein intake may help you maintain muscle mass and strength. Protein is required for the growth and maintenance of tissues.

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She says: “It is imperative for runners to build a strong immune system as we are entering the winter season. If you have a good immune system you prevent getting sick before the race, which risks you not running, and if you are sick the body has a high chance of recovering.”

The nutritionist says when she is running Comrades she fuels her body by eating certain carbohydrates.  She advises: “Carbohydrates are a vital part of a healthy diet. They are the body’s main source of energy and provide essential nutrients, including fiber, vitamins, and minerals. These include sweet potatoes, brown rice, amadumbe, banana, oats, and lentils.”

The food and drink items that she avoids during training period or on the race day include takeaways, sugary drinks, alcohol and junk foods.  “I make sure that carbohydrates and electrolytes are in my body along the route as early as possible and as regularly as possible. The mistake runners make during the race is to eat and drink much later into the race, usually when it is too late as they are already experiencing things like fatigue, nausea, cramps, headaches etc,” she advises.

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