Taking care of your gut is important as an athlete. The last thing you want to happen on race day is, to say it politely... gut discomfort. Im talking about your digestive tract here. Athletes push their bodies to the limit almost everyday, sometimes past that limit. Which means that we require nutrient dense foods to train hard like that. The key here is digestion and absorption of those nutrients. As an athlete you can eat well, but if you're not supporting the good bacteria in your gut, you may not be absorbing all of the good nutrients your eating.
Drink water. A well hydrated guy is a happy gut. A general rule of thumb is to drink about 1ox of water for every kg of body weight. So a 68kg athlete would need about 68 oz of water per day plus 16 oz per hour of exercise.
Eat probiotic rich foods. These types of fermented foods help to keep the good bacteria intact and happy in your gut. Foods like kimchi, kombucha, sauerkraut, pickles, or miso areexcellent sources. Taking a probiotic supplement can a great option too. But always be careful of any supplement you are taking, and make sure to do your research and find one that is trusted and third party tested.
Eat high fiber foods. Whole grains, green peas, avocados, chia seeds, raspberries, and beans are all great sources of healthy fiber. The Academy of Nutrition and Dietetics recommends about 25 grams for women and 38 grams for men each day. The average American gets less than half of the recommended fiber per day.