Gut distress can ruin your race. But these five easy actions can save you from ever having to deal with that! Start the protocol at least 2 weeks before your big race, taking each item daily:
Load with Probiotics
- Probiotics replenish good bacteria, build a diverse microbiome, add nutrients, prevent overgrowth of the “bad guys,” and more—basically, these are the most effective way to prevent leaky gut from ruining your day.
- Enhances the brain-gut connection for more focus and higher cognition on race day.
- Recommended: Sound Probiotics (use code enduranceplanet for 10% off), soil-based Prescript Assist, or Bifido Maximus
Colostrum
- Colostrum is from a mother’s milk and acts as passive immunity—with 70% of our immune system in our gut, this can really enhance your GI health and also save you from getting sick before a race.
- Can heal leaky gut issues, which is common for most athletes to experience to some degree, often severe. Growth factors stimulate the gut to heal and “patch up” the holes.
- Recommended: Mt. Capra Colostrum
Restore for Gut Health
- Restore is a soil-derived mineral supplement that strengthens the gut wall.
- Helps good bacteria flourish.
L-Glutamine powder
- It’s somewhat mixed in the research, but L-glutamine in doses up to 20g has been shown to be effective in helping maintain gut health integrity especially for athletes, with little risk to higher dosing. I recommend taking glutamine before and/or after your sessions, and in powder form.
- On non-workout days you can revert to maintenance mode of 5-10g/day.
- Recommended: Thorne L-Glutamine Powder
Avoid NSAIDs
- … and other meds (if possible)
- Talk with your doctor before stopping any medications
- Non-steroidal anti-inflammatory drugs are not your friends. They impair the gut barrier, contribute to leaky gut issues, and place more of a burden on your liver.
- NSAIDs should be avoided in general, any time of year!
Bonus Tip
- Eat clean and avoid highly refined carbs and sugars going into your race. Focus on a diet rich in anti-inflammatory foods and whole foods, avoiding junk. Make sure you practice your pre race meal and race nutrition as well before using it in a race to further bulletproof the gut.