Aspire guide
Race Day Nutrition
Race Day Nutrition manual
Gut Training for Endurance
Train your gut to tolerate race nutrition and prevent GI distress during competition.
Why this matters
Train your gut to tolerate race nutrition and prevent GI distress during competition.
Read time
4 min
Audience
Athlete + Coach
Use it for
Race Day Nutrition
Start here
If the athlete has not practiced race fuel, the gut has not been trained.
Coach prompt
Have the athlete keep a four-line gut training log after every long run: product, amount, intensity, and symptoms.
Print & share
Printable handout preview
One-page sheet
Gut Training for Endurance
Read time
4 min
Audience
Athlete + Coach
Start with the printable
If the athlete has not practiced race fuel, the gut has not been trained.
Best next move
Use it this week
Have the athlete keep a four-line gut training log after every long run: product, amount, intensity, and symptoms.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Train your gut to tolerate race nutrition and prevent GI distress during competition.
Why it matters
The gut is trainable
- Practiced fueling lets athletes absorb more carbs during hard efforts.
- A trained gut lowers nausea, cramping, and race-day panic.
Phase 1
Start small and easy
- Use easy runs to introduce 20-30 g of carbohydrate per hour.
- Stick to sports drink and gels before adding anything more complicated.
Phase 2
Build the dose
- Move toward 40-50 g/hr over the next few weeks.
- Practice on longer runs and at more race-like intensities.
Phase 1: Start Small (Weeks 1-2)
Practice eating during easy runs
Start with 20-30g carbs per hour
Use simple sugars (gels, sports drink)
Note any issues
Timing Matters
Start fueling early (before you're depleted)
Consistent small doses > large infrequent doses
Set a timer if needed
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Have the athlete keep a four-line gut training log after every long run: product, amount, intensity, and symptoms.
Source topics
gut training • GI issues • stomach • tolerance