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Try these tips on race day if your stomach has issues digesting while you sweat.
For very short races (less than 30 minutes), try a real sugar mouthwash (artificial sweeteners don’t work). Swish and spit. Studies show you’ll get a boost and your gut will never know what didn’t hit it.
For short races (less than 1 hour), the sugar mouthwash is still a good idea. Or you could simply not eat in the hour beforehand. Stick with water and only consume calories if the energy demands of your event truly require it.
For short to medium races (1-2 hours), fuel up 2-3 hours beforehand. This timing gives your body plenty of time to process foods normally.
For longer races (2-plus hours), chances are you’ll need to eat something. Stick with real foods, if you can. If whole foods are too bulky, sports foods might be the better energy source. Key workouts give you the opportunity to conﬁrm which sports foods and energy drinks agree with you. Remember that all sports foods require a lot of water to digest them, even if you are tolerant of those foods.
Related: The Truth About Sport Foods