Comrades is less than a month away. It’s time to taper, confirm your travel plans, gear, nutrition and make sure you get to the start fit and healthy.
89km is a long way to go and your nutrition on the day has the power to make or break your race. We’ve partnered with PeptoPro® & PeptoSport® to help you with your Comrades nutrition. Read on for your Comrades Nutrition Guide and find out how you can win a PeptoPro® & PeptoSport® a hamper valued at over R1500. Everything you need for Comrades and beyond.
Comrades Nutrition Guide Pre Race
The cardinal rule of race day fuelling, especially on an ultra like Comrades is to try out your nutrition during training. Don’t use something you’ve never used before.
Both PeptoPro® (added to a carbohydrate drink), which is pure protein and PeptoSport® can be used before the race. Use them after training sessions to replenish your muscles and improve your recovery rate.
Comrades Nutrition Guide During Race
Your body’s glycogen stores last for roughly 60-90 minutes of exercise. When it comes to races which exceed 60 minutes, it’s crucial to fuel at regular intervals. This helps to maintain normal blood sugar levels and have the energy to continue.
Gels, chews and potatoes alone are not enough to fuel you through 89km. For an ultra you need to take in protein during the race. This helps your muscles recover during the race (Comrades and Two Oceans winner, Caroline Wostmann is known to take protein recovery drinks during the race).
The great thing about PeptoPro® and PeptoSport® is that they are a pure protein hydrolysate and are very easily digested causing no internal distress during your race. They also have a slightly bitter taste due to the Peptides, which are naturally bitter. This bitterness is actually welcomed during an ultra where your taste buds become overly sensitive to sweetness.
Add PeptoPro® to a flavoured, carbohydrate-containing energy drink OR PeptoSport® mixed with water, depending on your preference.
What we have done in past years is premix PeptoSport® according to our weight the night before and divide it between mini water bottles, which are then frozen. Our family then takes the bottles along with them and gives them to us at pre-designated spots during the race. By the time they reach us, the PeptoSport® has defrosted and is nice and cool. The bottles are small enough to carry and can be thrown out once used.
During exercise it is advised to consume about 200ml of mixed PeptoPro® / PeptoSport® every 15 – 30 min. But when it comes to Comrades most experts will advise you to drink to thirst. The nice thing about using PeptoPro® / PeptoSport® during Comrades is that you take care of your fuel and your hydration at the same time, which reduces the chances of over hydration.
Comrades Nutrition Guide Post Race
Your nutrition doesn’t stop when you reach the finish line. Getting nutrients into your body as soon as possible will impact how fast you recover. After 89km, one might think you’d have a raging appetite but often that’s not the case. Nausea, exhaustion and over consuming energy gels make it hard to get anything down. The easiest and most palatable way to get in those nutrients is with a protein based drink. PeptoPro® added to a flavoured, carbohydrate-containing energy drink OR PeptoSport® can be used as recovery drinks.
As mentioned above, the bitterness of the drinks is a welcome change to the sweet Energade and coke you get on route. Pre-mix your PeptoPro® / PeptoSport® the night before, adding an extra scoop as you need a little extra after a hard race like Comrades. Have your family, supporters or run club give it to you at the finish and try consume it within the 30 minute open window period. This ensures the best recovery of glycogen and muscles.
After a few hours, when your appetite has returned, have a proper meal to replace what your body has lost.
What is the difference between PeptoPro® & PeptoSport®?
PeptoPro® is a unique pre-digested milk protein also known as a protein hydrolysate, derived from casein. PeptoPro® is made up of peptides, which when consumed are rapidly absorbed into the blood, with no digestion required. This means that your stomach won’t give you any issues when you take it. PeptoPro® has been formulated to be added to a flavoured, carbohydrate-containing energy drink. This Increases protein synthesis, improves delayed muscle soreness and recovery, enhances continuous hard training and performance.
PeptoSport® is a sports drink with carbohydrate AND PeptoPro® (protein hydrolysate). The choice and ratio of carbohydrates used in PeptoSport® have been scientifically proven to result in high rates of oxidation by the muscle and together with PeptoPro®, has been shown to activate muscle protein synthesis and enhance muscle recovery, thus enabling increased hard training and thereby improving overall performance.
What makes PeptoSport® and PeptoPro® different from other sports drinks is the hydrolysed casein (a milk protein) that supplies small proteins called peptides to the body. The peptides don’t need any digestion and is absorbed into the bloodstream and goes straight to the muscle. They reach the muscle much faster just when they are needed most.
The peptides also aid in better absorption of the carbohydrates (sugars) that aids with faster glycogen recovery of the muscles. Glycogen is the energy source that the muscles use. Other sports energy drinks may only contain carbohydrates (sugars) that will help with glycogen recovery but no muscle synthesis will take place.
Some sport energy drinks may contain intact / whole protein (whey, soy, dairy products) which are not hydrolysed. These proteins typically have a negative effect on taste and refreshment, as it makes drinks sticky and “thick”, properties that makes drinks difficult to combine with exercise. They are commonly associated with gastro intestinal discomfort if taken during or straight after exercise.
One lucky Reader will win a PeptoSport® and PeptoPro® hamper valued over R1500 containing
- 1 PeptoSport Citrus 900g Jar
- 1 PeptoSport Berry 900g Jar
- 1 PeptoPro 400g Jar
- 1 PeptoSport multivitamins bottle
- 1 Branded Waterbottle
- Branded long sleeve active Shirt
- PeptoPro information pack
To enter comment below and tell us
- What makes PeptoSport® and PeptoPro different from other sport drinks?
- What the difference between PeptoSport® and PeptoPro is?
- Why do You want to win this hamper?
By entering you agree to our terms & conditions. Competition closes Monday, May 23 2016.
Valid only to residents of South Africa.
PeptoSport® and PeptoPro® is available from Dischem and Sprinkbok Pharmacies.
Prizes have been sponsored by At Life Products South Africa (Pty) Ltd
[UPDATE] This Competition is now closed. Congratulations to Camillia Adams who won the hamper!
Zissy is the co-founder of Nutreats. She likes to make things, do things and wear things.