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

<p>GI issues can derail a race fast, but your gel isn’t always the problem.</p><p>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.</p><p>They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race.</p><p><br></p><p><strong>In this episode, you’ll learn:</strong></p><ul><li><p>How race-day nerves can impact appetite and digestion</p></li><li><p>Why racing harder than you train can cause GI issues</p></li><li><p>How fiber, fat, caffeine, and hydration affect your gut</p></li><li><p>Why carb loading should be practiced before race weekend</p></li><li><p>How travel, hormones, and changes in routine can play a role</p></li><li><p>When persistent GI issues may be about more than nutrition</p><p><br></p></li></ul><p>The 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.</p><p><br></p><p>00:00 Introduction to Race Nutrition and Gut Health</p><p>00:40 Anticipating Race Day Issues and Outliers</p><p>01:19 Race Day Simulation and Carb Loading Tips</p><p>02:08 Personalized Nutrition and Managing Nervous Stomachs</p><p>03:25 Handling Race Day Anxiety and Expectations</p><p>04:43 Process Goals vs. Outcome Goals in Racing</p><p>05:57 Managing Gut Issues During High-Intensity Efforts</p><p>07:19 Gut Training and Hydration Strategies</p><p>08:30 Pre-Race Nutrition and Avoiding Bloating</p><p>09:41 Travel, Routine, and Race Day Planning</p><p>11:19 Hormonal and Physiological Factors Affecting Digestion</p><p>13:20 Caffeine&#39;s Role in Race Day Gut Issues</p><p>15:14 Adjusting Nutrition for Hormonal Changes</p><p>17:23 Psychological Aspects of Race Nerves</p><p>19:43 Structural and Physiological Causes of Gut Problems</p><p>22:29 Race Day Planning and Routine Optimization</p><p>24:45 Hydration and Fueling Logistics</p><p>26:43 Winging It vs. Planning in Race Nutrition</p><p>27:38 Working with Healthcare Professionals for GI Issues</p><p>28:40 Structural Causes of Reflux and GI Problems</p><p>29:29 Closing Remarks and Future Topics</p><p><br></p><p><strong>This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.</strong></p><p>If you’ve ever wondered, <em>Am I eating enough? Am I fueling this right? Why do I still feel tired?</em> 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.</p><p>You can learn more at <a href="http://alexlarsonnutrition.com/"><strong>alexlarsonnutrition.com</strong></a>. </p><p><br></p><p><strong>This Episode is Brought to You By </strong><a href="https://carbculture.store/"><strong>Carb Culture Shop</strong></a></p><p>Grab your merch from the shop with saying that endurance athletes just get!</p><p><br></p><p><strong>This episode is brought to you by Thorne. </strong></p><p><a href="https://www.thorne.com/u/alexlarsonnutrition"><u>Shop Thorne Supplements</u></a> and get 15% off  <a href="https://www.thorne.com/u/alexlarsonnutrition"><u>https://www.thorne.com/u/alexlarsonnutrition</u></a> </p><p><br></p><p><strong>Resources Mentioned in This Episode:</strong></p><ul><li><p> <a href="https://alexlarsonnutrition.com/"><u>Apply for 1:1 Coaching with an ALN Dietitian </u><strong>https://alexlarsonnutrition.com</strong></a></p></li><li><p><a href="https://alexlarsonnutrition.myflodesk.com/carb-loading"><strong>FREE Carb Loading 101 Guide</strong></a><strong> </strong><a href="https://alexlarsonnutrition.myflodesk.com/carb-loading"><strong>https://alexlarsonnutrition.myflodesk.com/carb-loading</strong></a></p><p><br></p></li></ul><p><strong>Connect with Me:</str