Hydrate with Electrolytes: Proper hydration is crucial, especially when you're pushing your body during runs. Incorporate electrolytes before and during your sessions. Electrolytes like sodium, potassium, and magnesium play a vital role in maintaining fluid balance and preventing cramps.

Nutrient Timing: The timing of your meals and snacks can significantly impact GI comfort. Experiment with your nutrient timing to find what works best for you. Consuming a well-balanced meal a few hours before your run can provide sustained energy without causing distress. Additionally, consider smaller, easily digestible snacks closer to your workout time.

Limit Fiber Intake Pre-Run: While fiber is an essential component of a healthy diet, reducing its intake before a run can help minimize GI distress. High-fiber foods take longer to digest and can lead to bloating or discomfort during physical activity. Opt for lower-fiber options in the hours leading up to your run to ease the digestive process.

Caffeine Intake: While caffeine can enhance performance for many athletes, excessive amounts pre-run may contribute to GI distress. Too much can act as a diuretic, potentially leading to dehydration, while moderate amounts may provide a beneficial boost without causing discomfort.

Simple Carbs: When choosing your pre-run carbohydrates, lean towards simple carbs rather than complex ones. Simple carbohydrates are easily digestible, providing a quick source of energy without overloading your digestive system. Bananas and white bread can be excellent choices to fuel your run without causing undue stress on your stomach.

Remember, every athlete is unique, so these tips may require some personalization. Pay attention to how your body responds and make adjustments accordingly. Consistency and experimentation are key in finding the perfect fueling strategy that keeps your gastrointestinal system happy and your performance at its peak! Are you constantly experiencing GI distress before/during/after runs? Book an intro call today and lets chat!