HOW TO AVOID STOMACH ISSUES IN THE MARATHON

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YOUR STOMACH IS A MUSCLE THAT CAN BE TRAINED TO DIGEST FUEL WHILE ON THE RUN.

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GUT TRAINING TEACHES YOUR BODY TO DIGEST CARBS & NUTRITION WITH LESS BLOOD FLOW.

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THE GOAL IS TO GET TO ROUGHLY 60 G OF CARBS AN HOUR.

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START SMALL WITH ROUGHLY 30 GRAMS PER HOUR OF EXERCISE.

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INCREASE INTAKE OF GEL OR DRINK ABOUT EVERY 5 MINUTES EVERY WEEK OR SO.

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NOTE HOW YOU FEEL & AVOID PROTEIN, FATS & FIBER PRE-RUN.

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PRACTICE YOUR FUELING STRATEGIES ON YOUR LONG RUNS.

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MIXING SOME ENERGY GELS WITH A SPORTS DRINK CAN UPSET YOUR STOMACH SO SPACE THEM OUT.

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STUDIES SHOW IN JUST 2-3 WEEKS YOU CAN TRAIN YOUR GUT TO TAKE IN MORE FUEL.

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