With my sport event and athlete clients, we work on event nutrition as well as fitness. Sometimes we will also find out the brands of food and drink mixes being used at their events at feed stations, so that they can train on the same products.
But, why?
When it comes to running, cycling or triathlons, most athletes focus on training their muscles, endurance, and speed. However, one key aspect often overlooked is the gut. Training your gut can make a world of difference in how well you perform and how comfortable you feel.
And, let’s be frank, no one wants to feel sick or have a toilet related “incident” during an event!
Why Train Your Gut?
1. Improve Nutrient Absorption
During intense exercise, your body demands a high level of energy. The food and drinks you consume need to be efficiently absorbed to fuel your muscles. Training your gut helps your digestive system to better absorb and utilise these nutrients, providing you with sustained energy throughout your activity.
2. Prevent Gastrointestinal Issues
Ever experienced stomach cramps, bloating, or the urgent need to find a bathroom during a run or cycle? These are common problems that can be avoided by training your gut. By getting your digestive system used to the types of food and drink you consume during exercise, you can reduce the likelihood of such issues, allowing you to focus on your performance.
3. Optimise Hydration
Proper hydration is crucial for peak performance. Training your gut to handle the fluids you need ensures that you stay hydrated without discomfort. This is especially important in long-distance events where maintaining hydration levels is essential.
How to Train Your Gut
1. Practice with Sports Nutrition
Start incorporating your race-day nutrition into your training. Whether it’s energy gels, bars, jelly babies, specific drinks, real foods or something else – using them during your practice sessions helps your gut adapt. This way, your body won’t be surprised by what you consume on the day of the event.
Find what works for you. I don’t get on with gels for example. It would not be great to find this out for the first time on event day!
2. Gradual Introduction
If you’re new to using sports nutrition products, introduce them gradually. Begin with small amounts and slowly increase as your body gets used to them. This gradual introduction helps your digestive system adapt without overwhelming it.
3. Stick to a Routine
Consistency is key. Eat and drink at regular intervals during training, similar to how you would on race day. This helps your body establish a routine and makes it easier for your gut to handle the intake during actual events.
4. Experiment During Training
Use your training sessions to experiment with different types and amounts of nutrition. Find out what works best for you in terms of energy levels and comfort. Everyone’s gut is different, so what works for one person may not work for another.
5. Stay Hydrated
Proper hydration should be part of your gut training. Drink fluids at regular intervals during training to ensure your gut is accustomed to processing the amount you’ll need on race day. This helps prevent dehydration and related issues.
6. Eat Real Food
While sports nutrition products are convenient, real food can also play a part in your gut training. Incorporate easily digestible foods such as bananas, rice cakes, or toast with honey. These can provide a good mix of carbohydrates and are usually gentle on the stomach.
Training your gut is just as important as training your muscles or building your endurance. By preparing your digestive system for the demands of running, triathlons or cycling events, you can avoid discomfort and gastrointestinal issues, ensuring you perform at your best. Start incorporating these practices into your training routine, and you’ll be setting yourself up for a more successful and enjoyable sporting experience. Happy training!
I can help you…
I am Strength and Nutrition Coach for sports events and athletes – helping people like you to get fitter, stronger and faster: