1 Train your gut to handle carbs
If you're serious about your sport, using carbohydrates efficiently during training or competition is key to sustaining energy. Training your gut to tolerate higher carb intakes can help prevent issues such as bloating or diarrhoea, particularly when fuelling up before or during endurance events. Gradually increase your carb intake during training, focusing on easily digestible options including sports drinks, gels or bananas. This allows your gut to adapt to processing carbs under pressure. Spacing smaller amounts throughout your session, rather than consuming a large dose at once, can further improve tolerance and help you maintain peak performance.
2 Drink more fluids
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