Hello Runner,
How are you doing? I hope everything is ok!
This time my week was pretty intense. I went out a lot with friends who came to visit, worked, studied, and kept up my training. I threatened to catch a cold, but I escaped (thankfully).
I also did things I never do, like drinking alcohol, staying up until 5 am, and not resting. And obviously, that had a negative effect on the running.
Speaking of negative effects of running, cycling, etc., one of the most common among athletes is GI issues.
The most common upper GI symptoms include:
Ructation (belching) and vomiting
abdominal pain
gastroesophageal reflux (or heartburn)
bloating
abdominal pains and cramping
increased flatulence
urge to defecate
loose stool
diarrhea
All of the symptoms may be experienced in any endurance sport, but especially in running.
GI problems can have nutritional, physiological, and mechanical causes.
Here are the 6 steps you can take to prevent GI discomfort regardless of the cause.
TIPS TO PREVENT GI ISSUES
Avoid High Fiber Foods
The day or even days (2 days) before the competition. While fiber is generally important to keep the bowel regular, fiber before race day is different. Fiber can increase the need for bowel movements during exercise, accelerate fluid loss, and may result in unnecessary gas production (resulting in cramping).
→ Prefer foods rich in easily and quickly digestible carbohydrates before races.
Gif by boomerangtoons on Giphy
Avoid Milk Products
In the day or days leading up to a race as even mild lactose intolerance can cause problems during exercise.
→ Avoid milk products or choose the ones lactose-free.
Avoid Fructose-only Foods
Fructose is absorbed by the intestines more slowly, and the tolerance of it is much less than glucose (may lead to cramping, loose stool, and diarrhea).
Fructose is not only found in fruit, but also in most processed sweets, candy, cookies, etc., in the form of high fructose corn syrup.
→ Note that fructose in combination with glucose may not cause problems and may even be better tolerated.
Avoid Dehydration
The lack of hydration can exacerbate symptoms of any GI issues.
When you are running a long race, if you don't drink enough water and take a carb gel, the chances of having GI issues are very high.
If you read the label on a carb gel, it will say that you should take it with water for proper absorption.
The only gel that does not need to be taken with water to be absorbed is hydrogel (example: Maurten brand).
→ Put gel inside a soft flask (250 ml) and fill with water. Carry it on your belt or hydration vest during the race.
Practice New Nutrition Strategies
Make sure to experiment with your pre-race and race-day nutrition plan many times BEFORE race day.
This will allow you to figure out what does and does not work for you, and to reduce the chances that GI issues will ruin your race.
→ Buy gels, gummies, or energy bars from different brands and test which ones work best for you. Get organized and write down what worked best.
DOWNLOAD
FREE NUTRITION PLANNER
A step-by-step nutritional planner built specifically to help you identify dietary triggers, refine your fueling strategy, and optimize your performance without gut distress.
Train your gut
If your gut is adapted to the foods you consume during a race, you are less likely to get stomach problems.
If you are avoiding carbohydrates in daily life, your intestines will respond by reducing intestinal transporter numbers, so your ability to absorb carbs is reduced.
→ Do not restrict carbohydrate intake and regularly consume carbs during training (long runs > 60 minutes)
These are general but effective steps. However, while there are runners who don't suffer from GI issues, there are runners who suffer too much.
In addition to following these steps, I suggest getting to know your body better.
It's not an easy task, and it will take time, but I guarantee you won't regret it!
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso