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New Research on Preventing GI Problems During Exercise
I have worked with numerous athletes that have issues with stomach distress during a race. It is so tough to hear that after months and months of training a competition is squelched by this race ruining experience. I know I have to plan carefully before my runs, on what I eat and hydrate with. It is estimated that between 30-50% of athletes have gi issues during intense endurance exercise. On May 15th at the Sports Nutrition Symposium in Munich, scientific leaders in the area of sports nutrition presented emerging science in this exciting field of research. Beate Pfeiffer presented on nutrition and exercise associated gastrointestinal problems. She reviews the potential causes, risk factors, and how to prevent gi problems during exercise. Some of her key messages on preventing gi issues for athletes are as follows: • The occurrence of GI distress is highly individual. Testing of food and drink intake during intense training or less important races is vital. • Training of fluid intake especially during running can reduce discomfort • Sufficient fluid intake before and during the race (euhydration) • Avoid fibre rich food (e.g. beans, bran, fruits, seeded or wholemeal bread) intake in the days before the race and & during the race • Avoid high fat foods in the days before the race and during the race • Allow sufficient time (>3h) to digest the last meal • Test your tolerance of lactose and if sensible avoid diary products before the race • Caution with NSAID (pain killers such as aspirin, paracetamol, ibuprofen etc.) • Test use of caffeine before. Possibly reduce dose or split intake into smaller doses • Test use of sodium bicarbonate or citrate • Stress management in order to keep psychological stress on race day low • Adapt intensity to allow normal gut function The above list is from this PDF. For more on this topic check out this article on our website.
I find that the only way is trial and error. I also find it helpful to eat early and not wait until I'm half way through the bike or run. If I preempt my needs, I'm better off. Thanks for the helpful tips! It is an eating contest after all.
Thanks for sharing this. I have a race saturday, so I won't be changing anything in the next few days, but after that, I'm going to test my lactose intake and see how it affects my training
As an athlete and a sports dietitian, I still struggle with GI distress during workouts and races. This problem afflicts many of the athletes I work with; regardless of an athlete's age, sport, or ability. It's true that preventing GI distress takes a lot of trial and error. And of course, trial and error should take place well before race day! Thanks for the great information & tips. Where can RDs and athletes find out more info about the Munich symposium?
I too am a sports dietitian and triathlete who suffers from GI distress during endurance events: typically it presents itself during the run. I've found most of my problems during training and am practicing with different eating times prior to long runs. It is a very individual problem with individual ways to prevent frequent stops at the porta-potties. Typically the lower fiber foods 12 hours prior to a long run is most successful.
As an athlete and sports dietitian, I have found that my pre-exercise strategy before a long run or event to be most important. I usually eat my pre-exercise meal around an hour to an hour and half before. A power bar, or peanut butter toast tends to do the trick. This helps me avoid the frequent porta-potty or bathroom stops.
California, United States
Dietitian
As a Sports Nutritionist for PowerBar, I work closely with the nutrition content on the we…MORE
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