Johannesburg – As South Africans eagerly look forward to the iconic Comrades Marathon on Sunday, 8 June 2025, it’s a timely reminder for all athletes that smart nutrition matters – not just for those tackling ultra-distances, but for everyday runners too.
Fuelling your body before, during, and after a run can make a real difference.
According to Sonal Ratan, dietitian at FUTURELIFE, there are science-based nutrition guidelines that can benefit everyone in the running community – from weekend joggers and casual runners to those simply looking to improve their fitness.
“You don’t need to be a top runner to practise good nutrition habits. Whether you’re doing a 5 km fun run or training for your first ultra, eating the right foods at the right time can make a big difference to your energy levels, recovery, and overall enjoyment of the run,” she says.
Ratan recommends eating before a run and here’s why:
- It’s your main energy source – no fuel, no go.
- It helps you perform better and go further.
- It speeds up your recovery and reduces muscle soreness.
- It keeps you hydrated, vital for safety and comfort.
- It helps prevent cramping, nausea, and fatigue.
- The longer and further you run, the more important it is to fuel up – your body needs the energy to keep going and perform well.
Instead, she provides tips on what to eat before, during, and after hitting the road to help you get the most benefit from your running.
Before your run:
- Eat a meal 2 to 4 hours before if possible.
- Focus on low GI carbs for slow energy release, some protein, and low fat.
- Choose lower-fibre options if you struggle with tummy issues while running.
- If you’re short on time, choose a light, carbohydrate-rich snack in the final two hours. High GI carbs are useful here as they are quickly absorbed.
- Start your run well-hydrated. Don’t underestimate how much dehydration can negatively affect your performance.
FUTURELIFE Smart food and FUTURELIFE Smart Oats and Ancient Grains are excellent options before a run.
If you’re sensitive to fibre, Smart food is a better choice. And for a snack closer to your run, the FUTURELIFE HIGH ENERGY Bar is both delicious and easily digestible.
During your run:
- If your run is under an hour and you started well-fuelled, water is probably all you need.
- For runs longer than 60 to 90 minutes, you’ll need extra carbohydrates and a hydration plan. Aim for 30 – 60 g of carbohydrates every hour.
FUTURELIFE HIGH ENERGY Bars contain 23-24g of carbs and electrolytes to support rehydration. Portion the bar into smaller bites if you find it hard to eat it all at once.
After your run:
- Focus on repairing muscles with protein and restoring your energy with carbs.
- Try to avoid snacks that are high in fat.
- If you sweat, you’ve lost fluid that needs replacing.
FUTURELIFE HIGH PROTEIN Smart food‚ HIGH PROTEIN Bar and HIGH PROTEIN LITE Bar all offer the right mix of protein and low GI carbohydrates.
They also contain SmartProtein3D – a blend of whey, soy and casein that are absorbed into the body over a longer period of time, thereby optimising the muscle repair process.
“Making just small, smart adjustments before, during and after your run can improve energy levels, endurance, and recovery,” Ratan concludes.
For more tips, tools and articles, visit www.futurelife.co.za.
