32Gi is the homegrown SA sports nutrition brand that took on global giants and won shelf space in every Dis-Chem in the country. Their low-GI philosophy is genuinely different from what most international brands offer. But with eight different products in their range, runners often don't know which 32Gi product they actually need. We stock the full 32Gi range and have tested every product on training runs from parkruns to Comrades. Here's the honest breakdown.
What Makes 32Gi Different From Other Sports Nutrition Brands
Most international energy gels are built around fast-spiking glucose and high-fructose corn syrup. They give you a quick hit and a fast crash. 32Gi went the other direction. Their products use natural brown rice syrup as the primary carbohydrate, which has a low glycemic index. The result is steadier, longer-lasting energy without the sugar spike followed by the crash.
The brand was founded in South Africa, formulated for SA conditions, and clean-labelled. No high-fructose corn syrup, no artificial colours, no proprietary blends. According to 32Gi's own brand information, every product is produced with traceable ingredients and tested on local endurance athletes before going to market.
This matters for runners who get nauseous on standard high-sugar gels, struggle with mid-race blood sugar crashes, or just want SA-formulated nutrition over imported alternatives.
32Gi Sports Gel: The Everyday Endurance Gel
The 32Gi Sports Gel is the brand's flagship product and the one most SA runners try first. Each gel delivers 20 to 22g of carbohydrates from brown rice syrup, with added electrolytes for hydration support.
At R32 per gel, it's one of the most affordable options on the market. The slim, credit-card-sized sachet tears with one hand and fits flat in any race belt. Vegan, gluten-free, and gentle enough on the gut that you can take three or four during a long Saturday run without your stomach turning.
Where it shines: training runs over an hour, half-marathon racing, and athletes who get queasy from sweeter European-style gels.
Where it falls short: if you're a sub-3-hour marathoner pushing maximum carb intake per hour, you'll need a higher-carb option for race day.
32Gi Race Pro Gel 100g: Built for Ultras
The 32Gi Race Pro Gel is a beast of a different scale. At 100g per serving and R98 each, it delivers far more sustained energy than a standard gel. Think of it as a meal replacement in gel form rather than a quick mid-race hit.
The Race Pro is what we reach for during three-hour-plus training runs and ultra-distance racing. The bigger serving size means fewer gel stops during a race. Fewer fumbles with packaging when you're 60km in and your hands aren't cooperating.
Used well, one Race Pro at the 50km mark of Comrades replaces two or three smaller gels and keeps your gut from getting overwhelmed by a constant drip of sweetness.
Best for: Comrades, Two Oceans, ultra-trail events, three-hour-plus training sessions.
32Gi Race Pro Bar 25g: Quick Solid Fuel
The 32Gi Race Pro Bar is a compact 25g energy bar at R23 each. It bridges the gap between gels and real food. Easier on the stomach than a third gel, but faster to digest than a standard granola bar.
This is our go-to for kids in afternoon school sport, club runners during half-marathon training, and athletes who want some texture variety on long days. It chews well, doesn't crumble, and packs into a race belt without melting.
Best for: 60 to 90-minute training runs, mid-tournament fuelling for padel and other sports, teenagers in extended training sessions.
32Gi Hydrate Tabs: The Best-Value SA Electrolyte
The 32Gi Hydrate Tabs are the cheapest way to upgrade your training hydration. R190 for 20 tabs works out to under R10 per 500ml bottle. Drop one into water, wait 30 seconds for the effervescent dissolve, and you've got a properly-balanced electrolyte drink with sodium, potassium and magnesium.
Critically for SA conditions, the formulation aims at the higher sodium replacement most local runners need. Plain water leaves you under-replaced after summer training. The Hydrate tabs solve that without the sugar crash of a Powerade or Energade.
Best for: daily training hydration, Saturday long runs, race day pre-loading, and SA summer conditions where sweat losses are heavy.
32Gi Cramp Assalt: Targeted Cramp Prevention
The 32Gi Cramp Assalt is a small 10g sachet at R32 designed specifically for cramp prevention and quick relief during a race. Concentrated sodium and electrolytes in a fast-absorbing format.
Heavy sweaters and runners with a history of cramping should carry these from the start of a long race, not just when they feel a cramp coming. One every 45 to 60 minutes during a hot Comrades or Two Oceans is the right approach. Trying to use a Cramp Assalt only when cramps actually hit is reactive, and by that point you're already losing minutes to the issue.
Best for: Comrades, Two Oceans, ultra-trail racing, athletes with a history of mid-race cramping, and runners training in extreme summer conditions.
How the 32Gi Range Compares to International Brands
The honest comparison most brand reviews don't write:
32Gi vs SIS: 32Gi gels are gentler on the gut and lower glycemic load. SIS Beta Fuel delivers more carbs per serving (40g versus 22g) and uses the dual-carb 1:0.8 maltodextrin-to-fructose formula favoured by elite marathoners. 32Gi for daily training and sensitive stomachs. SIS for race-day maximum carb delivery.
32Gi vs High5: 32Gi has a thicker texture and stronger flavour. High5 is thinner and sweeter. Both work well for everyday training. Personal preference territory.
32Gi vs Tailwind: Different categories. 32Gi gels are concentrated mid-race fuel. Tailwind is a powdered drink delivering carbs, electrolytes and hydration in one bottle. Many ultra runners use both: Tailwind in the bottle for steady fuelling, 32Gi gels for top-up boosts.
Which 32Gi Product Should You Buy First?
If you're new to 32Gi and want one product to test, the answer depends on your distance:
Half-marathon and shorter: Start with the 32Gi Sports Gel. R32 each. Test it on your longest training run before racing with it.
Marathon and longer: Add the Race Pro Gel for the back end of races where smaller gels start feeling repetitive.
SA summer training: Start with the 32Gi Hydrate tabs. They'll genuinely change how your hot training runs feel.
Cramp-prone athletes: Add Cramp Assalt to your race kit alongside your hydration plan.
Are 32Gi Products Worth the Price?
Overall, yes, especially for SA runners.
The 32Gi pricing sits in the middle of the SA market. Cheaper than premium imports like SIS Beta Fuel. Slightly more expensive than no-frills generics. The trade-off you're paying for is local formulation, clean labels, and proven performance in SA conditions.
Where 32Gi delivers exceptional value: the Hydrate tabs at under R10 per use, the standard Sports Gel at R32 each, and the Race Pro Bar at R23. These three alone cover the everyday training and racing needs of most SA runners.
Where you can pay more for marginal benefit: if you're a sub-3-hour marathoner squeezing every percent, premium dual-carb imports like SIS Beta Fuel offer more carbs per gram. For everyone else, 32Gi covers the territory at a better price.
Building Your 32Gi Race Day Kit
Our standard SA half-marathon kit:
Three 32Gi Sports Gels. One 32Gi Hydrate tab in your race bottle. Real water at every aid station. R96 of fuel for a sub-2-hour race. Done.
Our Comrades kit looks different:
Six 32Gi Sports Gels rotated with two competitor brands to avoid flavour fatigue. One 32Gi Race Pro Gel for the 50km mark. A 32Gi Hydrate tab pre-mixed in your race bottle plus a backup tab in your race belt. Two 32Gi Cramp Assalts for the warm sections. Roughly R350 of fuel for an 8 to 11-hour race. Tiny investment for what it prevents.
We stock the full 32Gi range because it works. Browse the 32Gi products we stock and start with the one that fits your distance. For how 32Gi Hydrate compares to other electrolyte options, see our best electrolyte drinks in SA comparison.