66: Why Your Stomach Hates You On Race Day, And What To Do About It

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 digestionWhy racing harder than you train can cause GI issuesHow fiber, fat, caffeine, and hydration affect your gutWhy carb loading should be practiced before race weekendHow travel, hormones, and changes in routine can play a roleWhen persistent GI issues may be about more than nutritionThe 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 Health00:40 Anticipating Race Day Issues and Outliers01:19 Race Day Simulation and Carb Loading Tips02:08 Personalized Nutrition and Managing Nervous Stomachs03:25 Handling Race Day Anxiety and Expectations04:43 Process Goals vs. Outcome Goals in Racing05:57 Managing Gut Issues During High-Intensity Efforts07:19 Gut Training and Hydration Strategies08:30 Pre-Race Nutrition and Avoiding Bloating09:41 Travel, Routine, and Race Day Planning11:19 Hormonal and Physiological Factors Affecting Digestion13:20 Caffeine's Role in Race Day Gut Issues15:14 Adjusting Nutrition for Hormonal Changes17:23 Psychological Aspects of Race Nerves19:43 Structural and Physiological Causes of Gut Problems22:29 Race Day Planning and Routine Optimization24:45 Hydration and Fueling Logistics26:43 Winging It vs. Planning in Race Nutrition27:38 Working with Healthcare Professionals for GI Issues28:40 Structural Causes of Reflux and GI Problems29:29 Closing Remarks and Future TopicsThis 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. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!