Train Your Gut Like a Pro: Mastering Pre-Workout Nutrition
February 21, 2025
As an athlete, you have probably heard that fueling before training is key to maintaining your energy, strength, and endurance. But what if eating before practice makes you feel sluggish, nauseous, or uncomfortable? You are not alone! The good news is that just like you train your muscles, you can train your gut to tolerate snacks before practice.
Why Pre-Training Fuel Matters for Athletes
Your body needs carbohydrates before training to provide energy and support muscle function. Without it, you may experience fatigue, decreased performance, and even increased risk of injury. While some athletes can eat anything and feel fine, others need time to adapt. That’s where gut training comes in!
How to Train Your Gut
- Start Small – If eating before training feels uncomfortable, start with a small, easy-to-digest snack. A banana, applesauce pouch, or a few crackers can help your body adjust without overwhelming your stomach.
- Timing is everything – Begin eating your pre-training snack 30-60 minutes before exercise. If that’s too close for comfort, start with a 90-minute window and gradually move closer to your training session.
- Choose Easily Digestible Foods – Stick with simple carbohydrates that are low in fiber. Examples include toast with honey, a GoGo Squeez Active Fruit Blend with Electrolytes pouch, or a small smoothie.
- Gradually Increase Portions – Once your body adapts to small snacks, try increasing the portion size to better meet your energy needs aiming for 30 to 60 grams of carbohydrates total.
- Test Different Foods – Every athlete is different. Experiment with various options to see what sits best with your stomach.
- Practice on Non-Game Days – The best time to train your gut is during lower-intensity workouts or practice days rather than on competition days. NEVER try anything new on competition days! Once you have a solid pre training routine for practice, you will know exactly what works before competitions.
- Hydrate Properly – Dehydration can contribute to stomach discomfort, so make sure you’re drinking enough fluids before training.
Build a Pre-Training Plan That Works for You
Training your gut takes time, but with consistency, you will find a fueling strategy that works for you. Inside the Academy, I share my top resources, including pre-training meal guides, snack ideas, and a step-by-step plan to help you build your snack routine.
Join the Academy today and get the tools you need to optimize your nutrition and performance. Your best workouts start with the right fuel!
Athlete Connection – A supportive community for athletes to connect and learn from a Sports Dietitian (hi!) and each other. Share your wins, participate in challenges, ask questions and have them answered in real time!
Group calls – Monthly calls that are open to athletes and their parents to ask questions and work through any fueling challenges. Have an upcoming race or game? Let's plan how you are going to fuel that day! *Available to all Premier members.*
On Demand Videos – 30+ videos that break down the basics of sports nutrition to help you level up your game with a strong fueling plan. Protein, carbs, hydration, REDs, game day fuel, supplements, and more!
Quick tools – Fueling guides, recipes, worksheets, and calculators that will help you apply what you learn to the real world.
