The gut as a “trainable system” in modern performance
Gut training is one of the most underestimated yet most important elements of preparation for endurance sports. In the modern performance approach developed, among others, within the Santa Madre philosophy, the gut is treated as a trainable system that adapts to nutritional and exercise stimuli.
WHY IS GUT TRAINING SO IMPORTANT IN ENDURANCE SPORTS?
The gut shows a high degree of plasticity and an ability to adapt to repeated metabolic and mechanical stimuli. The key adaptations include:
- increased expression of carbohydrate transporters (SGLT1, GLUT5),
- improved gastric emptying rate,
- increased carbohydrate tolerance during exercise,
- better carbohydrate oxidation under race conditions.
This process takes time — at least 6–10 weeks of consistent preparation (consistency before race).
PROGRESSIVELY INCREASING CARBOHYDRATE TOLERANCE (LOAD + ADAPTATION)
The foundation of effective gut training is progressively increasing carbohydrate intake during exercise. The process follows a load + adaptation model. In practice, this means gradually increasing CHO intake, allowing for enzymatic and transporter adaptations, and then progressing the load again. Recommendation: increase intake by 10–15 g CHO/h each week. The goal is not only to provide energy, but also to adapt the gut to using it efficiently.
THE GUT AS A TRAINABLE SYSTEM
In the modern approach, the gut is not a limitation but an adapting biological system. The key adaptations include:
- improved tolerance of fluid and food volume,
- faster gastric emptying,
- reduced risk of gastrointestinal discomfort,
- more stable energy availability.
THE IMPACT OF EXERCISE INTENSITY ON GUT TOLERANCE
Exercise intensity is one of the most important factors. At high intensity, blood flow is redistributed, gastrointestinal perfusion decreases, carbohydrate tolerance drops, and the risk of gastrointestinal problems increases. That is why gut training must take into account not only the amount of CHO, but also the intensity of the effort and how well the athlete’s gut is already trained.
SIMULATING RACE CONDITIONS
Training under conditions as close as possible to race conditions is an important part of preparation. Elements of race simulation include:
- working at race pace,
- consuming carbohydrates while fatigued,
- replicating the nutrition strategy,
- testing real race conditions.
This is where theory becomes practice.
TESTING CARBOHYDRATE FORMATS AND INDIVIDUALISING THE STRATEGY
There is no universal way to deliver energy. Every athlete has different gut tolerance, sensory preferences and metabolic responses, which is why testing different carbohydrate sources under exercise conditions is an important part of gut training. In practice, gut training may involve testing:
- energy gels (ratios 1:0.5, 1:0.8, 1:1) — Santa Madre GEL 30CHO OFF CAF (RATIO 1:0.5), GEL 30CHO 100 CAF (RATIO 1:0.5)
- isotonic and carbohydrate drinks — Santa Madre NAPÓJ WĘGLOWODANOWY CARBOFUEL 45CHO RATIO 1:0.5, NAPÓJ WĘGLOWODANOWY SANTA MADRE UNUSUAL FUEL
- jellies — Santa Madre GALARETKA ENERGETYCZNA JELLY NO CRAMP
- energy bars — Santa Madre BATON ENERGETYCZNY OWSIANY SWEET BAR
The goal is not simply to choose the best product, but to find an individually tolerated combination that minimises the risk of gastrointestinal discomfort (GI distress), provides stable energy availability, and works under conditions of high intensity and race fatigue.
SUMMARY — GUT TRAINING AS THE FOUNDATION OF PERFORMANCE
Gut training is not an add-on; it is the foundation of modern sports nutrition. In the Santa Madre performance approach, the gut is a system that can be trained, fueling — the amount of carbohydrates consumed — depends on the adaptation process, and performance starts in the gastrointestinal tract, not only in the muscles. An athlete who trains their gut does more than consume carbohydrates during exercise — they teach the body to use them efficiently under race conditions.
References
- Louise Burke, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences. 2011;29(S1):S17–S27.
- Asker Jeukendrup. Training the gut for athletes. Sports Medicine. 2017.
- Asker Jeukendrup, McLaughlin J. Carbohydrate ingestion during exercise: effects on performance, training adaptations and trainability of the gut. Nestle Nutrition Institute Workshop Series. 2011.
- Costa RJS, Snipe RMJ, Kitic CM, Gibson PR. Systematic review: exercise-induced gastrointestinal syndrome—implications for health and intestinal disease. Alimentary Pharmacology & Therapeutics. 2017.
- Stellingwerff T, Cox GR. Systematic review: carbohydrate supplementation on exercise performance or capacity of varying durations. Applied Physiology, Nutrition, and Metabolism. 2014.
- Rowlands DS, Houltham S, Musa-Veloso K, et al. Fructose–glucose composite carbohydrates and endurance performance: a systematic review. Sports Medicine. 2015.
- Miall A, Khoo A, Rauch C, et al. Gut-training: the impact of two weeks repetitive gut-challenge training on gastrointestinal status, glucose availability, fuel oxidation, and running performance. Nutrients. 2024.
- de Oliveira EP, Burini RC. The impact of physical exercise on the gastrointestinal tract. Current Opinion in Clinical Nutrition and Metabolic Care. 2009.
Gut training in endurance sports (gut training)
The gut as a “trainable system” in modern performance
Gut training is one of the most underestimated yet most important elements of preparation for endurance sports. In the modern performance approach developed, among others, within the Santa Madre philosophy, the gut is treated as a trainable system that adapts to nutritional and exercise stimuli.
WHY IS GUT TRAINING SO IMPORTANT IN ENDURANCE SPORTS?
The gut shows a high degree of plasticity and an ability to adapt to repeated metabolic and mechanical stimuli. The key adaptations include:
This process takes time — at least 6–10 weeks of consistent preparation (consistency before race).
PROGRESSIVELY INCREASING CARBOHYDRATE TOLERANCE (LOAD + ADAPTATION)
The foundation of effective gut training is progressively increasing carbohydrate intake during exercise. The process follows a load + adaptation model. In practice, this means gradually increasing CHO intake, allowing for enzymatic and transporter adaptations, and then progressing the load again. Recommendation: increase intake by 10–15 g CHO/h each week. The goal is not only to provide energy, but also to adapt the gut to using it efficiently.
THE GUT AS A TRAINABLE SYSTEM
In the modern approach, the gut is not a limitation but an adapting biological system. The key adaptations include:
THE IMPACT OF EXERCISE INTENSITY ON GUT TOLERANCE
Exercise intensity is one of the most important factors. At high intensity, blood flow is redistributed, gastrointestinal perfusion decreases, carbohydrate tolerance drops, and the risk of gastrointestinal problems increases. That is why gut training must take into account not only the amount of CHO, but also the intensity of the effort and how well the athlete’s gut is already trained.
SIMULATING RACE CONDITIONS
Training under conditions as close as possible to race conditions is an important part of preparation. Elements of race simulation include:
This is where theory becomes practice.
TESTING CARBOHYDRATE FORMATS AND INDIVIDUALISING THE STRATEGY
There is no universal way to deliver energy. Every athlete has different gut tolerance, sensory preferences and metabolic responses, which is why testing different carbohydrate sources under exercise conditions is an important part of gut training. In practice, gut training may involve testing:
The goal is not simply to choose the best product, but to find an individually tolerated combination that minimises the risk of gastrointestinal discomfort (GI distress), provides stable energy availability, and works under conditions of high intensity and race fatigue.
SUMMARY — GUT TRAINING AS THE FOUNDATION OF PERFORMANCE
Gut training is not an add-on; it is the foundation of modern sports nutrition. In the Santa Madre performance approach, the gut is a system that can be trained, fueling — the amount of carbohydrates consumed — depends on the adaptation process, and performance starts in the gastrointestinal tract, not only in the muscles. An athlete who trains their gut does more than consume carbohydrates during exercise — they teach the body to use them efficiently under race conditions.
References