We don’t talk enough about digestion in sport.
We talk about macros and mileage, VO₂ max and recovery. We buy the fancy running gels, energy balls, and vitamins. But really, if your digestive system isn’t working properly, none of that matters.
Because here’s the simple truth: if you can’t break down and absorb your fuel, you can’t use it.
What is digestion, anyway?
Digestion is the process of turning the food you eat into nutrients your body can actually use. It kicks off with chewing, continues with a chemical breakdown in the stomach and small intestine, and ends with your body absorbing what it needs - and getting rid of what it doesn’t.
Think of your digestive system like your training support crew. It’s working behind the scenes to make sure your muscles, bones, brain and heart get everything they need to perform.
But it’s also a system that uses a lot of energy. On a balanced diet, it uses about 10% of your daily energy - but that can shoot up to nearly 50% if you’re loading up on processed snacks, dense proteins or quick fixes like some mass-market energy bars or gels.
In other words, the harder your body has to work to break something down, the less energy is left for your actual training and recovery.
Why real food matters for your gut
Your digestive system isn’t one single organ - it’s a series of beautifully interlinked parts. Each one plays a role, and real food helps them work better.
Mouth: Digestion starts here. Saliva begins breaking things down - but overly acidic foods (like processed snacks or too much sugar) can mess with the pH balance, setting you up for poor digestion further down the track.
Stomach: Here’s where hydrochloric acid steps in. Your body needs nutrients like zinc and B6 to produce enough stomach acid. These come from whole foods - legumes, seeds, veg, eggs etc - not artificial gels and powders.
Small intestine: This is absorption central - where vitamins, minerals, fats, proteins and carbs make their way into your bloodstream. If the food you’re eating is highly processed, your body has to work harder to extract the good stuff.
Large intestine: This is gut flora territory. A fibre-rich diet supports a healthy microbiome, which in turn supports immunity, mood, and metabolism. A diet heavy in junk food can do the opposite - leading to bloating, inflammation and fatigue.
Elimination: Put simply - good digestion keeps things moving. Water, fibre and nutrients from foods like linseeds, veg and legumes support smooth, regular elimination - which keeps you lighter and less sluggish during training.
Why good digestion matters for athletic performance
When your digestive system is firing on all cylinders, every other part of your body benefits. That includes the ones you care about most when you’re running, cycling or pushing for a new PB.
- Mind: Heard of the gut-brain axis? Your digestive system plays a big role in producing and regulating neurotransmitters like serotonin and dopamine. If digestion’s off, you might notice it in your focus, mood or motivation levels.
- Muscles: Nutrients like calcium, magnesium and potassium are essential for muscle contraction and recovery. They need to be absorbed effectively - which only happens with a well-functioning gut.
- Bones: You need vitamin K2 (produced by your gut flora!) to help direct calcium into your bones, not your arteries. Your microbiome really does matter.
- Heart and blood: Your cardiovascular system needs a steady supply of minerals and oxygen. Poor digestion can impair this balance - making your heart work harder than it should.
- Immunity Around 70% of your immune system lives in your gut. A healthy digestive system - especially your gut microbiome - helps your body spot and fight off infections, which is crucial for staying well through training and race day.
What’s the solution?
No need to flip your whole diet overnight - but it’s worth tuning in. How does your current sports nutrition actually make you feel? Energised? Comfortable? Or bloated, sluggish, not quite right?
If you’re relying on ultra-processed gels or overly sweet pouches that leave you feeling off, it might be time to try something different.
Think: real food. Ingredients your body recognises. Nutrient-dense combinations that support - not strain - your digestion.
That’s exactly why we created Yanaa - a range of savoury, organic sports nutrition made from whole foods like chickpeas, lentils, whole grains and spices. Every recipe is designed to go easy on the gut and deliver real, sustaining energy. No bloating. No crashes. No mystery ingredients.
Curious? Check out the range.
