Treat gut issues like a training variable: identify the pattern, simplify the menu, and rehearse the plan before race day.
Find out when the stomach problem shows up
Long runs, hard intervals, and race mornings cause different issues.
Urgency, reflux, bloating, and nausea usually have different triggers.
Lower fiber, fat, and chaos before key runs
Use familiar carb foods with simple ingredients.
Move bigger meals back 2-4 hours when possible.
Practice race fuel on training days
The gut adapts to carbs and fluids when it sees them consistently.
Rehearse the same products, timing, and dose in practice.
Persistent GI issues need a bigger look
Repeated diarrhea, blood, weight loss, or fear of eating is not normal.
Stress and under-fueling often overlap with gut symptoms.