Fast, Strong… and Bloated?

The number one set of symptoms I see all over the internet—and even with some of my athletes?

• Bloating

• Gas

• Nausea

• Constipation

• And… bloating (yes, it deserves to be listed twice)

And trust me, I get it. As a former elite athlete training twice a day, constantly in a “make the team” mindset, and pushing my physical and mental limits, I dealt with my own GI issues too. It’s incredibly hard to perform when you feel sluggish, distended, and just plain uncomfortable.

Your brain is too busy worrying about farting mid-lift to realize you’re already halfway through a heavy squat clean.

What’s Actually Going On?

Many common symptoms—bloating, gas, reflux, stomach pain, nausea, diarrhea, constipation—can be linked to gut dysmotility.

Gut dysmotility is when the muscles in your digestive tract aren’t contracting properly, causing food to move too slowly or too quickly.

Common contributors include:

• Undernourishment

• Poor gut microbiome diversity

• Chronic stress

• Dehydration

• Medical conditions affecting nerve or muscle function

  • Diabetes

  • Thyroid disorders

  • Inflammatory conditions (like IBD or SIBO)

What We Often Blame (But Isn’t the Root Issue)

• “It must be dairy/gluten/that one food…”

• “Fiber is messing me up”

• “I just ate too much”

While these can play a role, they’re often not the root cause—especially for athletes.

The Part No One Talks About: Not Eating Enough

This is where things get interesting. Not eating enough can actually cause gut issues.

When your body doesn’t get enough fuel, it conserves energy by downregulating “non-essential” processes—including digestion. Over time:

• Gut muscles weaken

• Nerve signaling slows

• Digestion becomes sluggish

This can lead to things like delayed stomach emptying and constipation. So when you start cutting out foods because they “don’t sit well,” you may actually be making the problem worse.

The Athlete Catch-22

But what if you’re not intentionally restricting? What if you’re just trying to keep up?

You try to eat more → you feel uncomfortable → you pull back → symptoms persist → repeat.

From one athlete to another: I hear you.

What Actually Helps

At some point, there has to be a reset. Otherwise, it’s like jumping on a broken leg to fix it!

1. Rebuild Energy Availability

Energy availability (EA) is the amount of energy your body has left over to run basic functions—like hormone production, digestion, recovery, and overall health—after you account for the energy you burn during exercise.

Think of it like this: You eat → you train → whatever energy is left is what your body uses to keep everything else running smoothly.

When energy availability is too low (even unintentionally), your body starts cutting corners—slowing metabolism, disrupting hormones, and yes… impacting gut function too.

2. Prioritize Carb Availability

Carbs are not the enemy—they’re essential for performance and digestion. You may be eating adequate calories but if you’re undereating carbohydrates it’s like picking everyone BUT the all star player to be on your flag football team.

(And yes, sometimes that means pulling back on protein to make room. MmHmm…talking to every ahtlete I’ve worked with- love you!)

3. Increase Food Diversity—Strategically

A variety of (1) Fruits, (2) Vegetables, (3) Whole grains, (4) Legumes, (5) Nuts and seeds

support a healthier gut microbiome. These are your 5 fiber categories which are also considered prebiotics that are needed to feed our probiotics (living microorganisms in our gut). 

But here’s the catch: jumping straight into high fiber can backfire—leading to more bloating and discomfort. Go slow, increase your hydration, and for THE LOVE OF GOD don’t reach for the low-carb tortillas with 15g per wrap. 

Don’t Overlook Stress- this is HUGE

High-performance environments come with high stress—whether it’s internal, external, or both. That’s why stress management isn’t optional—it’s part of the process.

The gut and brain are closely connected (gut-brain axis), and a healthy gut supports:

• Better fuel absorption during training

• Improved micronutrient absorption

• Stronger gut barrier under stress

• Recovery and adaptation

A Better Approach

• Talk with your coach and dietitian about possibly reducing training load (even temporarily)

• Identify your biggest stressors and find ways to manage them

• Gradually increase calories and carbs

• Slowly build up fiber and hydration

And most importantly, create an environment that allows your body to actually digest.

Final Thoughts

Gut issues are common—but for athletes, they hit differently. You’re not just trying to feel okay—you’re trying to perform at an elite level. And while fixing your gut may feel more complex than taking a supplement or cutting out a food group, it’s worth it.

About the Author

Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting at the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado and is a sports nutritionist through the ISSN. She is pursuing her master's degree in sports nutrition at Texas Tech University to become a sport-registered dietitian. Jourdan founded Herathlete, a brand committed to supporting female athletes through education and community.