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Can I train my gut as a runner to improve my performance?

Yes, the gut is a crucial organ for the performance of endurance athletes like runners and can be trained similarly to how we train muscles.

Image of The Athlete’s FoodCoach
Written by: The Athlete’s FoodCoach, on 14-02-2024
Runner getiing tired during training

Why should I train my gut?

Practice is essential to realize carb intake recommendations during running without GI problems. Training the gut is especially relevant for athletes:

  1. Who start with carb intake during the run up to 30g/h.
  2. Who compete in (half) marathons or ultra-running events of 2h or longer and find it challenging to get to a carb intake of 60g/h.
  3. Who compete at high level long-distance races of 2h or longer and find it challenging to get to a carb intake of >60-90g/h, up to 120 g/h.
  4. Who experience GI problems regularly (30-50% of all athletes) and want to reduce or avoid GI problems during exercise.

How do I get the training of my gut on point:

Discover your best gut training strategy with the FoodCoach app. Remember, training your gut is a fine balance. While science provides general carb intake guidelines for everyone, turning them into practical, personalized plans is an art tailored to your unique needs.

Example of FoodCoach app

Popular products and meals to train my gut

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