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Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
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Runners stomach, aka: “exercised-induced GI issues” are very common in endurance athletes, and not just runners.
It’s a horrible situation to be in, and unfortunately, most athletes have experienced exercise-induced GI distress a time or two. In fact, studies have shown that up to 50% of athletes have dealt with some form of GI issue during training and/or racing.
Before we dive into how the potential causes, it’s important to understand why runners stomach is a common issue for many people. Physiological changes, impact of exercise, posture, food, hydration, and supplements all can cause or worsen GI issues.
And every athlete is different in what’s triggering their issues. GI issues during exercise are highly individualized to the athlete. This is what makes it so challenging and frustrating.
And, this is exactly why when we work with our athletes we do a deep dive into several factors to determine the potential cause and work to eliminate or reduce the effect.
Some symptoms may be a result of the physiological changes that happen when we run. Running can affect:
Some foods, particularly when eaten too close to the start of exercise, can increase the likelihood of experiencing GI symptoms. Namely, foods that are high in:
These can contribute to GI issues on the run because they take longer to digest.
Here are some ideas for what do to before a workout:
Another common issue is poor nutrition intake or timing during the run. For some athletes, consuming too many carbohydrates at once rather than spacing it out over time can create issue. For others, it often is because not enough fluids were taken in alongside fuel.
Lastly, it takes practice and time to allow your gut to adapt to taking in fuel while exercising. Be patient and diligent in building your gut’s tolerance. It is actually well established in research that for those who are not used to taking in food and fluid during exercise are twice as likely to develop GI symptoms.
Some supplements may also trigger digestive issues for athletes. Caffeine, while yes—can absolutely act as a performance aid, can also increase gut motility and is associated with nausea during exercise so trial it well in training to know it’s not going to lead to issues on race day.
Iron or magnesium, while hugely beneficial to those athletes that are deficient, do have reported GI side effects, so timing of those supplements can be crucial.
As I’ve mentioned, this issue is SUPER common in endurance athletes. So you are not alone.
If things are really bad. Consult a doctor, make sure there isn’t a medical issue, and then consult a dietitian, we’ve got ways to help you work through this.
My number one priority for my clients is to enjoy their race without worrying about porta emergencies and feeling their very best.
My team and I are here to support you. We are an experienced and passionate team and can help investigate your GI issues and how to get you training and racing confidently. Our 1:1 program is ideal for fine tuning your fueling and nutrition.
Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
Hi, I'm
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