You can have legs of iron, lungs like bellows, and the most expensive shoes on the market. But if, halfway through a marathon or a long bike ride, your stomach decides to go on strike, all that preparation is meaningless.
Gastrointestinal problems are one of the most common reasons for withdrawal from competitions (DNF). It's time to stop treating your belly like a hindrance and start seeing it as an engine that can—and should—be tuned.
Intestine: Your Second Muscle
Imagine your gut is a gateway through which all your fuel must pass to reach your muscles. If that gateway is narrow and rusty, it doesn't matter how many gels you eat—the energy simply won't get there, and you'll end up feeling nauseous.
The good news? The gut is incredibly malleable. You can train it just like you train your quadriceps or your aerobic capacity.
Why is it worth training your digestive system?
-
Increased absorption : Regularly feeding carbohydrates during workouts increases the number of transporters (such as SGLT1 and GLUT5) that move sugar from the gut into the blood.
-
Better fluid tolerance : You train your stomach to handle larger volumes of fluid without feeling the "sloshing" sensation.
-
Fewer problems on the course : Training reduces the risk of stomach cramps, bloating, and sudden visits to the bushes during competition.
How to do Gut Training?
This doesn't happen overnight. It's a process that should take at least 6-10 weeks before the main event.
-
Start small : If you have only been drinking water so far, start with small amounts of isotonic drink or half a gel per hour.
-
Gradually increase your intake : Our goal at Santa Madre is to help you reach 80, 100, or even 120g of carbohydrates per hour. Increase your intake by 10-15g each week.
-
Simulate race conditions : Your gut behaves differently at a low heart rate than during intense exercise, as blood flows away from your digestive system and back to your working muscles. Practice eating at race pace!
-
Test Products : Everyone is different. Use your workouts to see if you prefer gels, slow-carb drinks, or our Jelly Bars.
Nothing new on launch day
It's a golden rule we repeat ad nauseam. If you haven't trained to consume 90g of carbohydrates per hour for the past two months, don't try to do it in a marathon. Your gut simply won't know what to do with it.
Remember: strong legs will get you halfway, but a trained stomach will allow you to finish the race with a new personal best.
See you at training - and enjoy!
Santa Madre Team
RUNNING YOUR STOMACH: WHY TRAINING YOUR GUT MAY BE MORE IMPORTANT THAN TRAINING YOUR LEG
You can have legs of iron, lungs like bellows, and the most expensive shoes on the market. But if, halfway through a marathon or a long bike ride, your stomach decides to go on strike, all that preparation is meaningless.
Gastrointestinal problems are one of the most common reasons for withdrawal from competitions (DNF). It's time to stop treating your belly like a hindrance and start seeing it as an engine that can—and should—be tuned.
Intestine: Your Second Muscle
Imagine your gut is a gateway through which all your fuel must pass to reach your muscles. If that gateway is narrow and rusty, it doesn't matter how many gels you eat—the energy simply won't get there, and you'll end up feeling nauseous.
The good news? The gut is incredibly malleable. You can train it just like you train your quadriceps or your aerobic capacity.
Why is it worth training your digestive system?
Increased absorption : Regularly feeding carbohydrates during workouts increases the number of transporters (such as SGLT1 and GLUT5) that move sugar from the gut into the blood.
Better fluid tolerance : You train your stomach to handle larger volumes of fluid without feeling the "sloshing" sensation.
Fewer problems on the course : Training reduces the risk of stomach cramps, bloating, and sudden visits to the bushes during competition.
How to do Gut Training?
This doesn't happen overnight. It's a process that should take at least 6-10 weeks before the main event.
Start small : If you have only been drinking water so far, start with small amounts of isotonic drink or half a gel per hour.
Gradually increase your intake : Our goal at Santa Madre is to help you reach 80, 100, or even 120g of carbohydrates per hour. Increase your intake by 10-15g each week.
Simulate race conditions : Your gut behaves differently at a low heart rate than during intense exercise, as blood flows away from your digestive system and back to your working muscles. Practice eating at race pace!
Test Products : Everyone is different. Use your workouts to see if you prefer gels, slow-carb drinks, or our Jelly Bars.
Nothing new on launch day
It's a golden rule we repeat ad nauseam. If you haven't trained to consume 90g of carbohydrates per hour for the past two months, don't try to do it in a marathon. Your gut simply won't know what to do with it.
Remember: strong legs will get you halfway, but a trained stomach will allow you to finish the race with a new personal best.
See you at training - and enjoy!
Santa Madre Team