GI issues can derail a race fast, but your gel isn’t always the problem.
In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones.
They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race.
In this episode, you’ll learn:
How race-day nerves can impact appetite and digestion
Why racing harder than you train can cause GI issues
How fiber, fat, caffeine, and hydration affect your gut
Why carb loading should be practiced before race weekend
How travel, hormones, and changes in routine can play a role
When persistent GI issues may be about more than nutrition
The takeaway: before blaming your sports fuel, look at the full picture. Your pacing, hydration, pre-race nutrition, nerves, and routine all play a role in how your gut performs on race day.
00:00 Introduction to Race Nutrition and Gut Health
00:40 Anticipating Race Day Issues and Outliers
01:19 Race Day Simulation and Carb Loading Tips
02:08 Personalized Nutrition and Managing Nervous Stomachs
03:25 Handling Race Day Anxiety and Expectations
04:43 Process Goals vs. Outcome Goals in Racing
05:57 Managing Gut Issues During High-Intensity Efforts
07:19 Gut Training and Hydration Strategies
08:30 Pre-Race Nutrition and Avoiding Bloating
09:41 Travel, Routine, and Race Day Planning
11:19 Hormonal and Physiological Factors Affecting Digestion
13:20 Caffeine's Role in Race Day Gut Issues
15:14 Adjusting Nutrition for Hormonal Changes
17:23 Psychological Aspects of Race Nerves
19:43 Structural and Physiological Causes of Gut Problems
22:29 Race Day Planning and Routine Optimization
24:45 Hydration and Fueling Logistics
26:43 Winging It vs. Planning in Race Nutrition
27:38 Working with Healthcare Professionals for GI Issues
28:40 Structural Causes of Reflux and GI Problems
29:29 Closing Remarks and Future Topics
This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com.
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