Hany Rambod Breaks Down Common Causes of Stomach Bloating in Bodybuilders, Says You May Be Drinking Water Wrong
Hany Rambod has coached some of the greatest physiques in bodybuilding history, but even the most elite competitors can struggle with digestive issues. In a recent YouTube Short, the legendary coach and creator of the FST-7 training system broke down the common causes of stomach bloating in bodybuilders – and offered practical solutions to improve gut health and reduce bloating.
Rambod pointed to two key areas that athletes often overlook: excessive water consumption during meals and poor gut health. According to the renowned coach, making a few simple adjustments can go a long way toward improving digestion, nutrient absorption, and overall wellness.
Hany Rambod Says Too Much Water During Meals Can Cause Bloating
One of the biggest mistakes Rambod sees is athletes consuming large amounts of water while eating. While staying hydrated is critical for performance and recovery, he believes many competitors are drinking too much fluid alongside their meals.
“Normally what I see is drinking too much water when they’re eating. They start to bloat.”
Instead of drinking large amounts of water with food, Rambod recommends spacing fluid intake throughout the day and sipping liquids between meals.
“You eat your food and you sip your water or your fluids in between your meals because you don’t want to stretch your stomach. That’s super important.”
The advice is particularly relevant for bodybuilders in a growth phase, where daily calorie intake can reach several thousand calories spread across multiple meals. Managing digestion becomes increasingly important as food volume rises.
Hany Rambod on Prioritizing Gut Health and Probiotics
Rambod also stressed the importance of maintaining a healthy gut microbiome through the use of probiotics. He believes gut health plays a major role in everything from digestion and nutrient absorption to immune system function.
“Your gut is your second brain. It really helps control everything from your wellness to the absorption of all of those foods.”
According to Rambod, modern diets expose people to factors that can negatively impact gut flora, including antibiotics that may be present in conventionally raised foods. Because of this, he believes replenishing beneficial bacteria should be a consistent part of an athlete’s routine.
He explained that probiotics can help improve the body’s ability to process protein, carbohydrates, fats, and micronutrients, making them especially valuable for bodybuilders consuming large amounts of food.
Rambod Shares His Personal Probiotic Routine
While emphasizing that everyone should consult their physician before making health decisions, Rambod also revealed details about his own supplementation approach.
“I personally use at least 30 billion a day,” he said.
The veteran coach noted that he does not try to “make up” missed doses if he forgets a day or two. However, he does increase his probiotic intake significantly after taking prescription antibiotics.
“The only time that I boost it up quite a bit is if for some reason I have to take an antibiotic,” Rambod explained, adding that he may increase intake to between 60 and 100 billion CFUs for several days before returning to his normal routine.
He repeatedly reminded viewers that these are his personal practices and that individuals should discuss supplementation strategies with their healthcare providers.
Why Digestive Health Matters in Bodybuilding
Digestive health has become an increasingly important topic in bodybuilding as athletes continue pushing calorie consumption to new extremes during growth phases and contest prep. Poor digestion can impact nutrient absorption, recovery, energy levels, and overall comfort.
For competitors consuming six or more meals per day, maintaining healthy digestion can be just as important as training intensity or supplementation.
Rambod’s advice ultimately comes down to simple habits: avoid excessive fluid intake during meals, prioritize gut health, and support the body’s digestive system year-round.
Hany Rambod: One of Bodybuilding’s Most Successful Coaches
Rambod remains one of the most accomplished coaches in bodybuilding history. The creator of the FST-7 training system has guided numerous Olympia champions throughout his career, including Phil Heath, Hadi Choopan, Derek Lunsford, and Jeremy Buendia.
With decades of experience working alongside the sport’s elite athletes, Rambod’s insights continue to carry significant weight in the bodybuilding community. His latest advice serves as a reminder that sometimes improving performance starts not in the gym, but with better digestion and overall health.
Featured image via YouTube @hanyrambod_FST7
