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Maximizing Performance and Physique Goals through Gut Health

Writer's picture: Sarah BishopSarah Bishop

You're pushing hard in your training, chasing athletic goals, and building a strong physique—are you giving the same attention to your gut health?


From aches and pains that hinder performance, to stalls that side line fat loss goals-  many plateaus can boil down to poor gut health. 


How can that be? 


Digestive Issues and your Fitness Goals 


Low stomach acid, which may result from H. pylori overgrowth, chronic stress, o hypothyroidism, can prevent proper digestion and nutrient absorption. 


Those root causes are often “fitness born” in nature (think: chronic dieting, training demands…)   and low stomach acid  over time can cause a whole host of other issues downstream because those vitamins and minerals are the spark plugs to all the processes going on in your body. 


So think : Muscle building, fat loss, detoxing, metabolism etc. All compromised .


For any and all physique goals- we don’t have to tell you twice how disheartening bloating can be. Poor gut health can hinder your ability to build muscle or lose fat for the reasons outlined above. And besides- try having a good lift when you’re bloated or have diarrhea between sets. It sucks- and you don’t have to settle for that.


While training is an amazing stress (as pursuing big goals of any kind can be) athletes' have higher rates of intestinal permeability due to the demands of training on the body and mind. 


A compromised gut lining is often an underlying source of systemic inflammation. Because approximately 70% of the immune system resides in the gut, when that lining isn’t strong athletes can be  susceptible to gut dysbiosis (an imbalance between “good” and “bad” bacteria in the microbiome) , infections such as H. Pylori, food sensitivities, joint point and metabolic issues . 


Does that sound like being at your peak  performance , making gains or a thriving healthy human ? 


Nope.


Your gut is that important- and we want to take care of it! 


As an active human here are some ways to ensure your nutrition and training habits are doubling to support your gut:

Peri workout nutrition 

Fueling your body properly before and after a workout is key to maximizing performance and recovery- and actually get the adaptations you are after. Whether it’s running goals, lifting or another sport- here's how you can fine-tune your meals around training to support your gut health alongside those athletic goals.


Pre- Training Meals

Choose something fast digesting, lower in fiber and fats.  The goal is to eat something that will fuel training and  won’t overwhelm your digestive system.


White rice, cream of rice, rice cakes, bagels/English  muffins, fruit, honey may be good carb options. Lean protein, protein powder (whey or plant based), egg/ egg whites are good protein options. For fats, coconut oil or mct oil can be great options . 


Plan to eat 30 min to 1.5 hours before training. The further away from training the bigger this meal may be. Experimenting is important to find what works best for you as an athlete and your goals.


If you train early in the morning and don’t have an appetite, try something like a shake with protein, banana, mct oil and use intra workout carbs (like  a cluster dextrin). Training fasted often exacerbates health issues because the body is having to work harder to find resources to perform at it’s best. 


Hydration is crucial, but it's important to consider your gut when consuming fluids. Drink water with added electrolytes before your workout to ensure proper hydration without bloating. Avoid sugary or overly caffeinated drinks, as these can irritate the gut lining or lead to dehydration, affecting both performance and digestion.


Post- Training Meals

Don’t think you need to slam a protein shake immediately! It’s important that we are in a fairly relaxed state when we eat. The anabolic window is actually more like an anaablic barn door. While we don’t want to wait too long, aiming to eat within 2 hours post workout might give you time to slow down and ensure you are in an optimal state to absorb that meal. 


Training is a sympathetic activity- think fight or flight. Eating and digesting is parasympathetic (rest and digest). We can promote that shift to a parasympathetic state by:


  • Do some slow breathing on your drive home from the gym. 

  • Take a shower before eating. 

  • Listen to calmer music. 

  • Have your meals prepped already so you aren’t stressed about cooking!


Post workout meal choices are similar to pre- easy to digest. Combine fruit and another simple carb for better absorption. Keep fats/fiber under ~ 10g. This is a carb dominant meal (and protein is a must!) .  


Supplements 

Be mindful of how much caffeine you consume in your pre workout. Too many stimulants will impact digestion and  could make current GI issues worse . 


 Avoid too many artificial sweeteners/gums in  your day. Consider a whey protein isolate and companies that use gut friendly alternatives like stevia or monkfruit.  


Separate creatine from caffeine if you find creatine monohydrate upsets your stomach.

 

Look for 3rd party tested brands so you know you’re getting the real deal! Poor quality supplements with fillers aren’t doing your health any favors. 


Try adding digestive bitters or organic apple cider vinegar diluted in water before meals with protein (so all of them ;) )  to help encourage stomach acid production and improve nutrient absorption. 


Consider intestinal lining support supplements like glutamine, zinc carnosine and/or colostrum (code FORTIFY to save on Adapt Naturals) to counter the effects of  training on the gut lining. Especially during times of increased training volume or intensity, this can be a smart preventative strategy. 


Daily Habits

I see you guys carrying your water jugs every where- good stuff! Just ensure you drink water in between meals and don’t chug during a meal to avoid bloating or poor nutrient assimilation. 


Chew your food! You don’t have to count chews but we don’t want to inhale our chicken rice and broccoli in 4 bites.


Choose mostly single ingredient, Whole Foods. If you do follow a meal plan of any sort, rotate your food choices every few weeks to encourage a gut microbiome that is balanced with beneficial bacteria. Bacteria that support metabolism, hormone function and perhaps even cognitive health. Nothing wrong with chicken, rice and broccoli - but simple swapping that broccoli for asparagus could be a low maintenance way to boost gut health.  


If you’re an early AM lifter, still block out time in your morning routine to give yourself time to poop.


Listen to YOUR body. Pay attention to what works for  you, and don’t over ride signals that something is off- listen to your gut


Conclusion 


As coaches and athletes- we don’t always need to jump to supplements or protocols to improve gut health, and in fact, if we do some basics to optimize digestion, we can prevent a lot of issues down the road.⁣

If you’re already experiencing negative GI symptoms, start here with improving digestion. And don’t let issues linger!


Letting GI issues go unresolved can lead to issues associated with chronic inflammation, hormone dysfunction, autoimmune, thyroid disorders etc. ⁣all impacting your longevity as an athlete. .


If you’re looking for someone who can help breakdown your current diet and lifestyle habits, guide you through proper testing and get your internal health up to speed , reach out, and we can continue optimizing for physique progress.


And if you’re a coach who wants to ensure your clients get the best results possible, you’ll want to check out our group mentorship program where we deep dive and trouble shoot.





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