THE 96th edition of the Comrades Marathon will be a Down Run from Pietermaritzburg to Durban on June 11 this year.
This year’s 87.701km race will finish at Hollywoodbets Kingsmead Cricket Stadium in Durban. Comrades Marathon Association (CMA) expects about 5 656 novice athletes to attempt their maiden Comrades run.
Also read: Comrades Marathon – following in legendary footsteps
Nontuthuko Mashimane, a nutritionist and founder of a local business, Nontuthuko kaMashimane Wellness and Health, said if you are a runner and will be 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. Runners need to eat healthy food to make sure that their bodies are ready for the big day and recovery, as well,” said Nontuthuko who is also a Comrades runner.
What kind of food is best for runners? Let’s find out from Nontuthuko.
She advised runners to eat high-iron food a week before the race, such as dark, leafy vegetables, oats, legumes and amadumbe, etc.
Nontuthuko shared the types of important food that are needed to be eaten by training Comrades runners:
- For energy: Brown Rice, chickpeas, sweet potatoes and wholewheat.
- Protein to build muscle: Chicken, meat, eggs, tuna and peanut butter.
- Phyto-nutrients: Fruits and leafy-green vegetables.
For runners’ recovery tips, Nontuthuko shared the ingredients of a simple and effective peanut butter smoothie. She said, “Blend all the ingredients together until smooth. This smoothie offers a good balance of carbohydrates, healthy fats and protein, making it a great option for post-run recovery.”
Nontuthuko explained that peanut butter manages sugar levels and also aids in boosting heart health while bananas are a good source of vitamin C and potassium which promotes heart health and healthy blood pressure, and they are a good source of energy.
The ingredients of the Peanut Butter Smoothie are:
- 2 bananas
- 2 tablespoons of peanut butter
- 2 cups of milk
- 2 tablespoons of honey
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