Many teen athletes experience stomach discomfort during practice or competition, which can interfere with performance and recovery. These issues often stem from how the digestive system responds to physical stress, combined with what, when, and how much you eat.

What Can Cause It

• Eating too close to exercise: Meals or snacks eaten within 1 to 2 hours of activity can slow digestion. Foods high in fiber, fat, or protein, (such as beans, fried foods, or large portions of meat), sit in the stomach longer and can increase the risk of cramping or nausea.
• Choosing foods that are hard to digest: Greasy, fried, or high-sugar foods, as well as dairy or carbonated drinks, can irritate the stomach during movement.
• Drinking inconsistently: Both dehydration and drinking large amounts of water at once can disrupt digestion and fluid balance.
• High-intensity or high-impact movement: Sprints, long runs, or jumping can physically jostle the stomach and intestines, causing discomfort.
• Stress or anxiety: Pre-competition nerves can affect gut motility and increase sensitivity, sometimes triggering nausea, cramps, or diarrhea.
• Food sensitivities: Mild intolerances, such as lactose or gluten sensitivity, may only cause symptoms during exercise.

Strategies to Reduce Stomach Issues

• Time and test your pre-activity fuel: Eat a balanced, mixed meal about 3 to 4 hours before activity that includes carbohydrates, protein, and a small amount of fat. If you need something closer to start time, have an easily digestible, low-fiber, carbohydrate-based snack 1 to 2 hours before. Practice these options during training so your body knows what works best; never try new foods or timing on game day.

→ See our blogs What to Eat Before, During, and After a Cardio Session and What to Eat Before, During, and After a Lifting Session for more detailed guidance.

• Hydrate proactively and consistently: Sip fluids regularly throughout the day instead of drinking large amounts all at once. During long or intense sessions, use electrolyte beverages to replace fluids and sodium lost through sweat. Click here for a DIY electrolyte drink.
• Warm up gradually: Ease into activity with a dynamic warm-up before increasing intensity. This prepares muscles and joints and helps the digestive system adjust to exercise.
• Manage tension: Breathing exercises, mindfulness, or short visualization routines can help calm your nervous system and reduce gut sensitivity.