Train Your Gut Like You Train Your Legs – How to Absorb More Carbs Without GI Distress
What Is Gut Training?
Based on research from Dr. Asker Jeukendrup, one of the world’s leading sports nutrition scientists, the gut is highly adaptable. When you repeatedly consume high amounts of carbs during training, your body increases the number of glucose (SGLT1) and fructose (GLUT5) transporters in the small intestine — helping absorb more fuel and reduce gut issues.
Can You Train the Gut with One Ride Per Week?
Yes — once-a-week gut training during an easy ride is a great way to start. It helps your digestive system get used to absorbing fuel without the added stress of high intensity.
But here’s the catch: real racing involves intensity. When your heart rate is elevated and blood flow is directed away from your stomach, digestion becomes harder.
To fully prepare, you need to:
• Train the gut 2–3 times per week
• Include 1 race pace or tempo session
• Fuel from the start of your session every 15–20 minutes
Weekly Gut Training Protocol (6 Weeks)
|
Week |
Carbs/h |
Sessions/Week |
Intensity |
Example |
|---|---|---|---|---|
|
1 |
30–45g |
1–2 |
Easy |
1 x drink/hr |
|
2 |
60g |
2 |
Easy + Tempo |
2 gels/hr |
|
3 |
75g |
3 |
Add threshold |
Gels + bar |
|
4 |
90g |
3 |
Long + Tempo |
Gels + drink + chews |
|
5 |
90–105g |
3 |
Race pace |
Add caffeine |
|
6 |
100–120g |
3 |
Race simulation |
Full strategy |
Runner, Cyclist, or Triathlete? Here’s How to Train the Gut:
Runners
• Start with gels and chews
• Avoid sloshing by limiting drink volume
• Use long runs and tempo efforts to practice fuelling
Cyclists
• Carry more fuel with ease: bottles, bars, gels
• Perfect for fuelling during long Z2 rides and race sims
• Practice eating on climbs and intervals
Triathletes
• Gut training must be multi-sport
• Use the bike to front-load fuelling for the run
• Practice transitions and fuelling under fatigue
The Performance Boost Is Real
When you train your gut, you unlock:
• Higher carbohydrate absorption
• Less GI distress
• Better race-day execution
• Improved late-stage performance
• More confidence in your fuelling strategy
Example of a 90g/hr Strategy
3 x Neversecond C30 Drink Mix Servings = 30g per serving
C30 Serving (+ water) = 30g per serving
2 x Neversecond C30 Gel + 1 x Neversecond C30 Drink Mix Serving = 30g
= 90g/hour with 2:1 glucose:fructose blend + sodium
Start Small, Build Big
You don’t need to nail it from day one. Start with once-a-week gut training during easy sessions. Then gradually introduce more intensity and fuel complexity.
It’s not just about legs and lungs — your gut is part of your endurance engine. Train it.
Questions, email us and we would be happy to help.