GI distress doesn’t have to ruin your race—or your training. In this episode of the Find Your Edge Podcast, Coach Chris dives into the real reasons endurance athletes struggle with nausea, bloating, cramping, and emergency bathroom breaks… and what to do about it.
Whether you’re training for a triathlon, marathon, or long ride, this guide offers key strategies to manage and prevent gastrointestinal issues during exercise—plus long-term gut health tips to support your performance.
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What Is GI Distress?
GI distress (short for gastrointestinal distress) refers to uncomfortable symptoms that can appear before, during, or after exercise. These may include:
- Nausea
- Cramping or bloating (upper or lower abdomen)
- Reflux or vomiting
- Diarrhea or urgent bowel movements
These issues are particularly common in long-course endurance events like Ironman triathlons or ultra-distance races, where blood is diverted from the digestive system to working muscles—making digestion more difficult.
Top Causes of GI Distress in Endurance Athletes
1. Overeating or Chugging Fluids
Taking in too much food or drink at once can overwhelm the gut, especially during high-intensity training or long-duration events. Instead of guzzling or gulping, aim to sip steadily and consume smaller bites or portions throughout the workout or race.
2. Race-Day Anxiety
The gut-brain connection is real. Pre-race nerves can trigger an overactive or sluggish digestive system, resulting in either diarrhea or constipation. Breathwork, meditation, and visualization techniques can help regulate your nervous system and reduce symptoms.
3. Unfamiliar Products on Race Day
Trying a new gel, drink, or bar for the first time during a race? That could backfire. Your digestive system needs training too. Use your workouts to test what works and what doesn’t.
4. Excess Sugar or Sugar Alcohols
Many endurance fueling products contain free fructose or sugar alcohols like xylitol and sorbitol, which can cause bloating, gas, and diarrhea. Stick to products with a balanced ratio of glucose and fructose, and limit your intake of poorly absorbed sweeteners.
It’s Not Just Race Day—It’s Your Gut Health
Underlying issues like leaky gut, microbial imbalances (dysbiosis), and inflammation can make athletes more susceptible to GI distress. Stress, poor diet diversity, and lack of recovery nutrition all play a role.
Be sure to read and listen to our podcast on Gut Health here.
Improving your gut health can positively affect your performance, motivation, and even sleep. This is why we developed our Longevity Nutrition Coaching Program—to help athletes optimize their gut and overall health year-round.
Simple Strategies to Reduce GI Distress
Before Training
- Keep meals predictable and lower in fat, fiber, and protein
- Track symptoms to identify triggers
- Incorporate 1 minute of breathwork to reduce stress
During Training
- Use a tested fueling strategy, spaced out over time
- Keep a simple fueling and hydration log that tracks what you consumed, when you consumed it, and how you felt.
- Avoid new products and experiment with different ratios of fructose (we dive into this deeper in our Fueling & Hydration Bootcamp too)
Daily Gut Health Habits
- Drink plenty of water (don’t rely solely on electrolyte beverages, sodas, etc)
- Eat a variety of fruits and vegetables
- Include fermented foods if tolerated
- Limit processed foods
When to Test (Not Guess)
If symptoms persist, you may benefit from deeper testing to rule out food sensitivities, infections, parasites, or gut inflammation. We offer comprehensive gut and nutrition testing to help you get to the root of the issue. Go here for more info.
Start Your Gut Healing Journey
GI distress doesn’t have to be something you simply accept as part of endurance sports. With the right strategy and some practice you can fuel with more confidence in training and on race day.
We’ve helped hundreds of athletes just like you—and we’d love to help you too.
Still Struggling With GI Issues During Training or Racing?
If you’ve tried changing gels, drinks, meal timing, or race-day nutrition and you’re still dealing with GI problems, it may be time to stop guessing. Our sports nutrition services help endurance athletes build a personalized fueling strategy around their training, goals, preferences, and individual needs.
