Hormonal
Targeted nutritional training (specifically high-carbohydrate or high-volume intake) adapts the gastrointestinal tract by upregulating SGLT1 transporters and accelerating gastric emptying, thereby increasing exogenous carbohydrate oxidation and reducing GI distress during endurance exercise.
Train your gut like you train your legs. If you plan to consume 60-90g of carbs per hour during races, practice this exact intake during long training sessions. Start with lower amounts and gradually increase over 2-3 weeks to upregulate your SGLT1 transporters. This reduces bloating and diarrhea risk while maximizing energy delivery. Do not restrict carbs on training days if you are an endurance athlete.
It is clear that ‘‘nutritional training’’ can improve gastric emptying and absorption and likely reduce the chances and/or severity of GI problems, thereby improving endurance performance as well as providing a better experience for the athlete.
Why this rating
Strong animal data and some human studies (Cox et al., Lambert et al.), but the author notes a lack of dedicated human reviews and calls for more studies.
Source
Training the Gut for Athletes
Asker E. Jeukendrup · Sports Medicine · 2017
DOI 10.1007/s40279-017-0690-6
More from this paper
- Specific nutrient intake accelerates the gastric emptying of that specific nutrient (e.g., glucose accelerates glucose emptying, fat accelerates fat emptying) through desensitization of intestinal feedback mechanisms.Good
- Restricting carbohydrate intake (low-carb, high-fat, or ketogenic diets) reduces the abundance and activity of intestinal SGLT1 transporters, thereby decreasing the capacity to absorb carbohydrates and increasing the risk of GI distress during competition.Moderate
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