Free Quiz

Race-Day GI Risk Score

6 questions. Instant gut risk score with personalised flags and advice — so you can fix the problems before race day, not during it.

How often do you get GI problems (nausea, cramps, diarrhea) in training?

How hard will you push on race day relative to training?

What are the expected race conditions?

What will you eat the morning of the race?

Have you practiced your race-day gels/fuel in training?

What is your race distance?

How consistently do you fuel during your long training sessions?

Do you carry a measured drink bottle on your weekly long training sessions?

/16

GI Risk: Low

Your GI profile suggests race-day stomach issues are unlikely. Stick to your trained nutrition plan — no surprises on race day.

Race-week checklist

Carb-load 8–10 g/kg in the 2–3 days before race day.
Eat the same race-morning breakfast as your last 3 long runs.
Pack a backup gel in case the first one comes back up.
Memorise the bonk rescue protocol: walk + 30–60 g carbs + 500 mg sodium + 5 min walk.
Save aid-station cola as your gut-shutdown rescue option.

This is a heuristic tool, not a clinical assessment. Use it to identify risks to address in training.

Want this as a PDF + a 4-week gut-training plan?

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We only use your email to send race-fueling tips. We never share it.

Know the risk. Now eliminate it.
Your full Neverwall plan includes a GI protocol — what to eat, when to eat it, and how to gut-train before race day.

Build my full plan — €19