Her Gut Protocol

Before you train, understand your gut.

Five questions between you and your fuel tier.

Most fuelling advice is written for an average body that is not female specific, and it rarely accounts for where you are in your own training and racing. The Gut Profiler asks a short set of questions about your current symptoms, your race history and how your gut behaves under load, then places you in one of three tiers so the lessons, tools and support you see next are the ones that actually apply to you.

This is education, not a diagnosis. If anything you answer suggests you should speak with a doctor or dietitian first, we will tell you plainly and point you to the right kind of support. Otherwise, your result opens straight into the right starting point in Her Gut Protocol.

Free 5 Minutes Your Fuel Tier

BEFORE YOU BEGIN

A practical snapshot, not a diagnosis.

Your answers will shape a starting point for the Her Gut Protocol. Health and safety questions are optional and help identify when individual professional support may be more appropriate.

Your Training Profile

Tell us about your current training and race goals.

What is your primary race distance?

Expected race duration?

Current training phase?

Longest training run in past 4 weeks?

Your Fuelling Profile

Tell us about your current approach to fuelling during training and racing.

How often do you fuel during long runs?

Typical carbohydrate intake during longer efforts?

Fluid intake during long runs?

Do you use electrolytes (sodium)?

Pre-run meal (within 3-4 hours of starting)?

Gel tolerance?

Real food tolerance (bars, fruit, solid fuel)?

Your Environment & Habits

Do you use caffeine during runs?

Heat experience in training?

Altitude exposure?

Your GI Experience

Tell us about your gut symptoms during training and racing.

Do you experience GI symptoms during or after long runs?

How often do symptoms happen?

When they happen, how bad are they?

How confident are you in your current fuelling approach?

Your Health & Safety

These questions help us make sure you get the right support. All are optional.

Have you experienced any of these symptoms?

Select all that apply. Please note the timing (happening now, recent, or resolved).

Blood in stool

Blood in vomit

Persistent vomiting (can't keep fluids down)

Severe or worsening stomach pain

Unexplained weight loss (not intentional)

Fainting or loss of consciousness

Confusion or altered thinking

Seizure

Have you experienced repeated hyponatraemia-type symptoms during or after long efforts?

Hyponatraemia is drinking too much fluid without enough sodium, causing headache, nausea, confusion, swelling of hands or face, or feeling worse the more you drink.

Do you have a diagnosed GI condition?

Such as coeliac disease, inflammatory bowel disease, IBS, or other.

Do you have a diagnosed diabetes, kidney or heart condition?

Do you have concerns about your eating patterns or energy intake?

Such as restricting food, compensating exercise, or concerns about your relationship with food or body.

Menstrual status

This helps us understand your health and fuelling needs.

Pregnancy or postpartum status?

Menopause or perimenopause?

Do persistent symptoms interfere with your daily training or life?

Do you have a food allergy or intolerance?