How to train your gut for a marathon?
An interview with sports nutrition dietitian Julie
Do you have a marathon planned? then you're probably preparing yourself physically and mentally for those long 42,195 kilometers. But have you also thought about training your nutrition strategy - and more specifically: your stomach and intestines? Yes, they need to be trained as well. Sports nutrition dietitian Julie from Keep on Running answers some common questions about the principle of train the gut.
Train your gut: the trainability of your stomach and intestines
Let's start at the beginning. Train the gut, what does that exactly mean?
JULIE: "Training your gut is a very important aspect in marathon training, but just a few runners take it into account. They do eat more carbohydrates before, during and after a training, but it's not that you can 'just' start eating more and expect your body to digest them easily. You need to train your stomach and intestines. It's best to start early, so you know exactly how many carbs you need and which foods you tolerate well. You should already be working on this weeks before the marathon."
How many weeks are we talking about?
JULIE: "It depends. Do you really have to start from zero, or do you already have some experience with sport-specific nutrition, like gels for example. In the latter case, your stomach and intestines are a bit used to it, but normally we recommend about 5 to 10 weeks. The longer you work on it, the better. That wya, you also have more time to get to know your body."
How trainable are your intestines and stomach?
JULIE: "You can definitely train for it. Something might not work the first time, but it may work the second or even the fifth time. It's all about trial and error, and testing different types and brands of sports nutrition. Your intestines have receptors that absorb carbohydrates. The more frequently and the more carbohydrates you eat, the better these receptors are trained to process larger amounts of carbohydrates effectively and efficiently."
Train your gut in practice
How can we train our body to hande that increased carbohydrate intake?
JULIE: "Many sporters know the rule of 30, 60 or 90 grams of carbs per hour to meet energy needs during a longer race. suppose you can process 60 grams of carbs per hour - that would amount to 2 gels per hour."
"I often get asked by lond-gistance runners how to gradually build up to 90 grams of carbohydrates per hour. I use the following strategy: in the first 3 weeks of gut training, you should still practice with those 60-gram gels, so you know your body can definitely handle them. Of course, you don't need to take that full 60 grams in every training session. If you go for a 30-minute run, it obviously doesn't make any sense. But you can test those 60 grams during your weekly long run for example. In the next 3 weeks, you can build up to 70 grams, if the 60 grams go well. If that works, increase to 80 grams, and after 3 weeks, go to the 90 grams per hour."
Most gels contain 30 grams of carbohydrates. How do I reach the 70 grams in my preparation?
JULIE: "You also have gels with 35 or 40 grams of carbs, for example. Or you can opt for two 30-gram gels and add a 20-gram gummy. At Runners' lab, yu can buy the Blocks Energy Chews with a smaller amount of carbohydrates. An energy chew like that can easily be combined with your 30-gram gels."
Do we all have to be able to digest 90 grams of carbohydrates per hour?
JULIE: "No. The 90-grams guideline is definitely not for everyone. For most runners, gradually building up from 30-40-50-60 grams will be easier and more relevant. Of course, it also depends on your goals and how long your effort will last. Gels are definitely recommended for efforts of around 2 hours or longer, but exactly how many gels you need to take, should be assessed individually. In any case, if you've never taken gels before, start with 20 grams and build up. If you increase your intake every 3 weeks to reach the 60 grams, then you'll understand why it's so important to start training your gut early. A gradual build-up takes time."
Imagine, at some point in your preparation you start having digestion issues? How long should you give it? Up to what point should you keep training until your stomach and intestines get used to it?
JULIE: "Those 3 weeks per increased carbohydrate intake are a good guideline. If you've tried different gels, flavors, brands and textures for 3 weeks and still can't tolerate them, you need to take astep back. That way, you know you've reached you limit. But realize that a lot depends also on what you've eated before. You always have to look at the bigger picture. Gels are only one part of training your gut."
Increasing the volume (and intake)
Your body needs to get used to more carbs. Can your daily diet play a role in this?
JULIE: "Someone who occasionally drinks a cole will indeed have an advantage when taking (more) gels. Of course, adding more sugar to your diet is not that healthy, but you'll see that the receptors in your intestines can digest a larger amount of carbs more quickly. The same applies for those who eat low-carb. These people often have more difficulty processing carbohydrates. In the weeks leading up to your marathon, it's therefore better to choose regular cole instead o the zero version. Although there are healtier options than cola: you can also get more carbs rom ruit, as ruit contains natural, healthy sugars."
Are there other ways to train your gut?
JULIE: "You can train your stomach by drinking a large volume of water right before your training. During your race, you'll also need to drink a lot - on average 500ml per hour. So it's best to train your stomach to handle larger volumes as well. make sure to bring water with you during your training. There are plenty o hydration systems that make this easier."
"Another way to train you digestive system is to go for a run immediately after a meal. For most people, it isn't easy. Personally, I feel discomfort right away, but it is a way to get your stomach used to larger volumes. Be aware, though, that training with a full stomach might not produce the higest-quality workouts. That's why it's best to choose a session where you can afford to perform a little below your best."
Going for a run ater fries and steak doesn't sound ideal at all. What kind of meal do you recommend in these cases?
JULIE: "The easiest way is indeed to start with a light meal. In the beginning, this can even be a small, easy-digestible snack. many people can't even tolerate a banana or a piece of gingerbread before running."
"Afterwards, you can try training after your breakast or lunch. It's best to choose white bread with low-ay or sweet toppings. A main meal is also possible - such as a rice or pasta dish. Steak with fries will definitely increase the chances of stomach or intestinal issues. Choose a carb-rich, easy-digestible meal, with low fat and proteins."
This interview comes from the Runners' Café podcast. Listen to the full episode for even more nutrition tips from our sports nutrition dietitian Julie.
How to train your gut for a marathon?
An interview with sports nutrition dietitian Julie
Do you have a marathon planned? then you're probably preparing yourself physically and mentally for those long 42,195 kilometers. But have you also thought about training your nutrition strategy - and more specifically: your stomach and intestines? Yes, they need to be trained as well. Sports nutrition dietitian Julie from Keep on Running answers some common questions about the principle of train the gut.
Train your gut: the trainability of your stomach and intestines
Let's start at the beginning. Train the gut, what does that exactly mean?
JULIE: "Training your gut is a very important aspect in marathon training, but just a few runners take it into account. They do eat more carbohydrates before, during and after a training, but it's not that you can 'just' start eating more and expect your body to digest them easily. You need to train your stomach and intestines. It's best to start early, so you know exactly how many carbs you need and which foods you tolerate well. You should already be working on this weeks before the marathon."
How many weeks are we talking about?
JULIE: "It depends. Do you really have to start from zero, or do you already have some experience with sport-specific nutrition, like gels for example. In the latter case, your stomach and intestines are a bit used to it, but normally we recommend about 5 to 10 weeks. The longer you work on it, the better. That wya, you also have more time to get to know your body."
How trainable are your intestines and stomach?
JULIE: "You can definitely train for it. Something might not work the first time, but it may work the second or even the fifth time. It's all about trial and error, and testing different types and brands of sports nutrition. Your intestines have receptors that absorb carbohydrates. The more frequently and the more carbohydrates you eat, the better these receptors are trained to process larger amounts of carbohydrates effectively and efficiently."
Train your gut in practice
How can we train our body to hande that increased carbohydrate intake?
JULIE: "Many sporters know the rule of 30, 60 or 90 grams of carbs per hour to meet energy needs during a longer race. suppose you can process 60 grams of carbs per hour - that would amount to 2 gels per hour."
"I often get asked by lond-gistance runners how to gradually build up to 90 grams of carbohydrates per hour. I use the following strategy: in the first 3 weeks of gut training, you should still practice with those 60-gram gels, so you know your body can definitely handle them. Of course, you don't need to take that full 60 grams in every training session. If you go for a 30-minute run, it obviously doesn't make any sense. But you can test those 60 grams during your weekly long run for example. In the next 3 weeks, you can build up to 70 grams, if the 60 grams go well. If that works, increase to 80 grams, and after 3 weeks, go to the 90 grams per hour."
Most gels contain 30 grams of carbohydrates. How do I reach the 70 grams in my preparation?
JULIE: "You also have gels with 35 or 40 grams of carbs, for example. Or you can opt for two 30-gram gels and add a 20-gram gummy. At Runners' lab, yu can buy the Blocks Energy Chews with a smaller amount of carbohydrates. An energy chew like that can easily be combined with your 30-gram gels."
Do we all have to be able to digest 90 grams of carbohydrates per hour?
JULIE: "No. The 90-grams guideline is definitely not for everyone. For most runners, gradually building up from 30-40-50-60 grams will be easier and more relevant. Of course, it also depends on your goals and how long your effort will last. Gels are definitely recommended for efforts of around 2 hours or longer, but exactly how many gels you need to take, should be assessed individually. In any case, if you've never taken gels before, start with 20 grams and build up. If you increase your intake every 3 weeks to reach the 60 grams, then you'll understand why it's so important to start training your gut early. A gradual build-up takes time."
Imagine, at some point in your preparation you start having digestion issues? How long should you give it? Up to what point should you keep training until your stomach and intestines get used to it?
JULIE: "Those 3 weeks per increased carbohydrate intake are a good guideline. If you've tried different gels, flavors, brands and textures for 3 weeks and still can't tolerate them, you need to take astep back. That way, you know you've reached you limit. But realize that a lot depends also on what you've eated before. You always have to look at the bigger picture. Gels are only one part of training your gut."
Increasing the volume (and intake)
Your body needs to get used to more carbs. Can your daily diet play a role in this?
JULIE: "Someone who occasionally drinks a cole will indeed have an advantage when taking (more) gels. Of course, adding more sugar to your diet is not that healthy, but you'll see that the receptors in your intestines can digest a larger amount of carbs more quickly. The same applies for those who eat low-carb. These people often have more difficulty processing carbohydrates. In the weeks leading up to your marathon, it's therefore better to choose regular cole instead o the zero version. Although there are healtier options than cola: you can also get more carbs rom ruit, as ruit contains natural, healthy sugars."
Are there other ways to train your gut?
JULIE: "You can train your stomach by drinking a large volume of water right before your training. During your race, you'll also need to drink a lot - on average 500ml per hour. So it's best to train your stomach to handle larger volumes as well. make sure to bring water with you during your training. There are plenty o hydration systems that make this easier."
"Another way to train you digestive system is to go for a run immediately after a meal. For most people, it isn't easy. Personally, I feel discomfort right away, but it is a way to get your stomach used to larger volumes. Be aware, though, that training with a full stomach might not produce the higest-quality workouts. That's why it's best to choose a session where you can afford to perform a little below your best."
Going for a run ater fries and steak doesn't sound ideal at all. What kind of meal do you recommend in these cases?
JULIE: "The easiest way is indeed to start with a light meal. In the beginning, this can even be a small, easy-digestible snack. many people can't even tolerate a banana or a piece of gingerbread before running."
"Afterwards, you can try training after your breakast or lunch. It's best to choose white bread with low-ay or sweet toppings. A main meal is also possible - such as a rice or pasta dish. Steak with fries will definitely increase the chances of stomach or intestinal issues. Choose a carb-rich, easy-digestible meal, with low fat and proteins."
This interview comes from the Runners' Café podcast. Listen to the full episode for even more nutrition tips from our sports nutrition dietitian Julie.