---
title: "Eat like a 5-year old before a big event"
date: 2024-06-22
categories: ["Fuelling"]
url: https://www.semiprocycling.com/digest/eat-like-a-5-year-old-before-a-big-event
author: Damian Ruse (SEMIPRO Cycling)
---
# Eat like a 5-year old before a big event

![](https://www.semiprocycling.com/digest/images/7f6b39a71209cd8bb26d1040.webp)

If you're one of the athletes I coach, you've heard me say, "Eat like a 5-year-old" before a big event. This advice emphasises keeping your food simple and easy to digest to avoid any gut issues that could impact your performance.

A recent study supports this approach. Researchers found that eating a high-carb diet with low FODMAPs (a type of carbohydrate that can cause digestive problems) before endurance exercise led to fewer gut symptoms compared to a high FODMAP diet. Even though both diets had the same effect on performance, athletes on the low FODMAP diet experienced less discomfort.

In short, sticking to simple, familiar foods like plain rice, pasta, lean meats, and easily digestible fruits and vegetables can help keep your gut happy and your performance on track. So, as you prep for your next event, remember to "eat like a 5-year-old" and keep things simple!

For more details, check out the study [here](https://cdnsciencepub.com/doi/abs/10.1139/apnm-2023-0508).

## On my mind: When things go wrong

This week, the athletes I train have accomplished amazing feats, like riding iconic routes in Europe, competing in the TransAlp, and completing a 300km "misogi." Witnessing their extraordinary efforts is truly inspiring. Interestingly, although these athletes have never met, they share a common experience: facing challenges. Sometimes, they express it through messages like, "I’m gone….I’m dead" or "feels like I just lost all my momentum."

But, it's their reactions to these challenges that are truly awe-inspiring. I receive follow-up messages like, "Bounced back - I don’t think I was overtaken by a single person going up the climb - while I overtook loads…" Observing their resilience in real-time, seeing them navigate the inevitable ups and downs, and watching them face and conquer their darkest moments, is a privilege. It's a unique experience that not many people get to witness, and sometimes, it makes me feel closer to these athletes than even their own partners.

Ridewell,

Damian

When you're ready to work with me check these out:

CYCLING COACHING: [semiprocycling.com/coaching](https://www.youtube.com/redirect?event=channel_description&redir_token=QUFFLUhqbC1IemRuOHVlYnVMdzNSYmFNa2hTazduRGZMd3xBQ3Jtc0trdWV1RVhfNTRzUlJXbURKMWNRWS1TdGpfaHp5M2RfZVFxaEpxN0I4aEJNaXR0RXNNT0FfOWxDT1hfOXYzOXRRWXJqMnVPTy1SUlFZWGVFa2poUERaWm9sVWsyNW0zYzRrajVQOE1KZTNGb2RvWHFlOA&q=https%3A%2F%2Fwww.semiprocycling.com%2Fcoaching)

CYCLING TRAINING PLANS: [trainingpeaks.com/coach/semiprocycling#trainingplans](https://www.youtube.com/redirect?event=channel_description&redir_token=QUFFLUhqa20yVi1oNGdFazFySENjcDRiUU1qUEZMTHg2d3xBQ3Jtc0tsaFlZTGpmUVZ5MjJjZGxaa0dEYnZadzF1dEFoR04zcklyZUxweEdvVWVyZnNJUE9qOVpsaFRHcDYybW15ME5jSTRqTWkzX3hhUWhQbEFfVWNQTzBscWFTSnNYNmpkMUh0S1NabmoyTXA1b0tUcmdqdw&q=https%3A%2F%2Fwww.trainingpeaks.com%2Fcoach%2Fsemiprocycling%23trainingplans)