Understanding Gut Training for Endurance Athletes

Gut training is a hot topic in sports nutrition at the moment but what exactly is it and why is it important?

Gut training is a progressive process aimed at improving the body's ability to process carbohydrates (CHO) and fluids during endurance racing and training. It involves implementing specific training, fuelling and hydration strategies to improve an athlete’s ability to process and absorb higher amounts of CHO and fluid.

Endurance athletes, like Ironman and Half Ironman competitors use significant amounts of CHO for energy during prolonged activity. CHO is stored in the muscles and liver as glycogen. The problem is, glycogen stores are limited to around 500g, once depleted, athletes can experience a significant drop in performance.

Gut training enhances the ability to process and absorb higher amounts of CHO and fluids during activity. By doing this, athletes can better maintain optimal glycogen levels which can significantly enhance endurance and performance.

I like to see athletes comfortably process 90 - 120g CHO per hour to maintain performance in events like Ironman and Half Ironman. In my experience coaching and advising endurance athletes including World Championship podium place getters being able to process and absorb this volume of fuel is one of the keys to success.

Another important aspect of gut training is the potentially reduced risk of gastrointestinal (GI) distress commonly experienced by endurance athletes. These issues can impact an athlete's performance and possibly end in a DNF. Gut training can help minimise GI distress and maintain optimal digestive function.

To achieve effective gut training, athletes should gradually increase CHO intake in one or two training sessions for 6 - 10 weeks prior to an A race targeting their optimal level of intake. If you currently use 60g CHO per hour don’t try to jump immediately to 100g, this is a sure-fire recipe for GI distress. A better approach is to start slightly above normal intake and increase over time. Experiment with different types of CHO and fluids to find what works best. Importantly athletes should use Multiple Transportable Carbohydrates (MTC). SIS Beta Fuel is a good example of a MTC which I have seen athletes use to great success. Additionally, developing a personalised hydration plan that balances fluid intake/replacement and electrolyte replenishment is crucial.

Below is a presentation showing Gut Training Methods, the resulting Physiological Effect and Benefit for athletes.

Effective gut training is vital for endurance athletes looking to optimise their performance. It improves the body's ability to process CHO and fluids, enabling maintained glycogen levels, sustained performance, and reduced GI distress. By incorporating gut training into their training regimen, athletes can enhance their endurance capabilities and reach their performance goals.

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