How to avoid gastrointestinal problems while running

Endurance athletes, such as marathon runners, cyclists, and triathletes, often face gastrointestinal challenges during training and competition. These issues can range from mild discomfort to conditions that significantly impact performance.

Causes of Gastrointestinal Problems in Athletes

Gastrointestinal problems in athletes can be due to multiple factors:

Nutritional Factors : The intake of certain foods or supplements before or during exercise can trigger digestive problems due to their formulation or tolerance to their ingredients.

Reduced Blood Flow to the Digestive Tract : During intense exercise, blood flow is diverted to the muscles, decreasing irrigation of the digestive system and potentially causing discomfort.

Mechanical Impact : Sports such as running involve repetitive movements that can agitate the gastrointestinal tract, contributing to symptoms such as nausea or diarrhea.

To reduce the incidence of gastrointestinal problems, we recommend:

Train Your Digestive System : During training, practice eating the foods and supplements you plan to use in competition. This helps your digestive system adapt and reduces the likelihood of problems on race day. We have a guide explaining how to do this.

Avoid High-Fiber Foods Before Competition : High-fiber foods can increase intestinal transit and cause discomfort. It's advisable to choose low-fiber options in the 24-48 hours leading up to the competition. Additionally, avoid consuming products like energy gels without unnecessary additives such as BCAAs, or ingredients that only increase osmolarity and therefore the time they remain in the intestines, making you more likely to experience gastrointestinal problems.

Limit your consumption of dairy products : Even a mild lactose intolerance can cause problems during exercise. Consider lactose-free or plant-based alternatives.

Choose Your Energy Supplements Carefully : Some energy gels contain ingredients that can be difficult to digest. FANTÉ energy gels are formulated without unnecessary additives and with sodium, facilitating efficient absorption and reducing the risk of gastrointestinal discomfort.

Maintaining Proper Hydration : Dehydration can exacerbate gastrointestinal symptoms. It's essential to consume enough fluids, including isotonic drinks that help replenish electrolytes lost during exercise, but without overloading your gastrointestinal system. This includes only the mineral salts we lose through sweat, such as sodium, potassium, magnesium, and calcium, but in appropriate amounts. Our ISO DRINK isotonic drink is a good example. You can take a look at this guide , which shows the amounts of minerals we need according to the latest scientific evidence.

Conclusion

Preventing gastrointestinal problems in endurance sports requires a combination of nutritional strategies and the right choice of energy products. FANTÉ energy gels, formulated without unnecessary additives and containing sodium, offer an effective solution for maintaining energy and hydration without compromising digestive comfort. Implementing these recommendations can help athletes minimize gastrointestinal discomfort and maximize their performance in every competition.

Literature

1. de Oliveira, EP, Burini, RC, Jeukendrup, A. 2014. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Med 44 Suppl 1: S79-85.
2. Riddoch C, Trinick T. Gastrointestinal disturbances in marathon runners. Br J Sports Med. 22(2):71-4, 1988.
3. Jeukendrup AE, Vet-Joop K, Sturk A, Stegen JH, Senden J, Saris WH, Wagenmakers AJ. Relationship between gastro-intestinal complaints and endotoxaemia, cytokine release and the acute-phase reaction during and after a long-distance triathlon in highly trained men. Clin Sci (London). 98(1):47-55, 2000.
4. Costa, R.J.S., Snipe, R., Kitic, C., Gibson, P., (2017). Systematic review: Exercise-induced gastrointestinal syndrome- Implication for health and disease. Alim.Therap.Pharmacol., 46(3):246-265.
5. Costa, RJS, Gaskell, SK, McCubbin, AJ, Snipe, RMJ (2020). Exertional-heat stress associated gastrointestinal perturbations- management strategies for athletes preparing for and competing in the 2020 Tokyo Olympic Games. Temp. 7(1):58-88.
6. Costa, RJS, Miall, A., Khoo, A., Rauch, C., Snipe, R., Camões-Costa, V., Gibson, P., (2017). Gut-training: The impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance. Appl.Physiol.Nutri.Metab., 42(5):547-557.
7. Costa, R.J.S., Snipe, R., Kitic, C., Gibson, P., (2017). Systematic review: Exercise-induced gastrointestinal syndrome- Implication for health and disease. Alim.Therap.Pharmacol., 46(3):246-265.
8. Costa, RJS, Gaskell, SK, McCubbin, AJ, Snipe, RMJ (2020). Exertional-heat stress associated gastrointestinal perturbations- management strategies for athletes preparing for and competing in the 2020 Tokyo Olympic Games. Temp. 7(1):58-88.
9. Costa, RJS, Miall, A., Khoo, A., Rauch, C., Snipe, R., Camões-Costa, V., Gibson, P., (2017). Gut-training: The impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance. Appl.Physiol.Nutri.Metab., 42(5):547-557.