Train Your Gut: How to Fuel for a Race

Signing up for a race is a big commitment that requires a lot of hard work, time and money. Most people perfect their training, gather their equipment, develop their fueling strategy and hire a coach. However, there is an important component still missing in this plan…training their gut. Race day is the worst day to run into stomach issues like nausea, cramping and diarrhea. Training your gut can help eliminate these unwanted feelings so that you can perform at your best!

Stick to What You Know

When developing your fueling strategy, stick to foods and sports drinks that you’ve previously trained with. Stick to things that you know sit well on your stomach and you know will provide the energy and hydration required to support your training.

Gut Training Pro Tips

Avoid high fiber and high fat foods
- These foods stay in the stomach longer and can cause discomfort during a race
Avoid new foods
- You never know how a food will make you feel during a race. Race day is not the day to try something new.
The closer to the event the less you should consume
- The closer to the even the less time you have to digest your food.
Closer to, include more simple carbs
- Simple carbs are easily broken down and provide quick energy. Choose things like fruits, white breads/rice/pasta/crackers, pretzels, energy gels/chews and high carb energy bars
Further away from the event, can include more complex carbs and starches
- Complex carbs are a great source of stored energy that can be used during your race. Include things like vegetables, sweet potatoes, starches and whole grains.
Protein can aid in satiety
- A little bit of protein, if you can tolerate it, can help keep you full. Protein is best incorporated at a meal a few hours before your race.
Everyone is different, find what works for you!

First Timers

Experiment during your training to find what works for you
Consult our sports dietitian who specialize in helping you develop your fueling strategy, in conjunction with metabolic and sweat testing!
Don’t forget about your hydration strategy! To get our free hydration guide click here