KoopCast Training the Gut for Ultramarathons with Isabel Martinez #241
Apr 24, 2025
Isabel Martinez, a Research Sports Dietitian at Monash University, shares her expertise on gut training for ultramarathon athletes. She discusses the importance of nutrition in endurance events, addressing common gastrointestinal issues runners face. Isabel highlights strategies for enhancing nutrient absorption and customizing energy gels tailored for individual needs. She emphasizes the role of gut adaptations in improving performance and advocates for a structured approach to training the gut, ensuring athletes can tackle challenges on race day with confidence.
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Three Key Gut Training Adaptations
- Gut training involves three main adaptations: increasing stomach volume tolerance, speeding gastric emptying, and improving nutrient absorption.
- Training targets making the gut comfortable with larger volumes, faster nutrient passage, and more efficient carbohydrate absorption.
Practice Race Day Nutrition in Training
- Mimic race day fueling by dialing in your pre-run meal timing and composition.
- During long training runs, practice targeted carbohydrate intake using preferred types and timing every 20-30 minutes.
Back-to-Back Carb Training Sessions
- For improved carbohydrate absorption, consistently practice targeted carb intake even on shorter and easier sessions.
- Aim for back-to-back training sessions with high carbohydrate intake, especially during taper phases before races.