How to avoid Runner’s GutĪs there are many factors that can trigger unpleasant GIT symptoms during exercise, consulting with an Accredited Sports Dietitian will help you to determine which possible trigger/s may be the cause of your runner’s gut and plan individualised strategies to help avoid them. Irritable bowel syndrome, lactose intolerance and fructose malabsorption have been suggested to be associated with the development of GIT symptoms that can be exacerbated during exercise. High fibre, fat and protein meals consumed pre-exercise have been shown to cause an increase in GIT symptoms as fibre, fat and protein are slow to empty from the stomach.Ĭoeliac disease is a genetic medical condition that results in a permanent intolerance to gluten and can cause GIT symptoms if undiagnosed or poorly managed. The type of food eaten just before exercise Although everyone is different, a good general rule is to avoid eating a main meal within the 2-4 hours before exercise. legs) which can create issues with stomach comfort.Įating too close to exercise doesn’t allow the stomach enough time to digest the food eaten.
apomorphine, emetin, nikotine, digoxine or hypoxia, ischemia, bacterial endotoxines on the cells of the chemoreceptor trigger zone (near the area postrema). 2) Central: effect of some drugs (emetic) e.g. During exercise blood is redirected from the gut to the working muscles (e.g. a presence of irritants in the GIT - an overdistention of GIT. Standard sports drinks (4 – 8% carbohydrate) are usually less likely to cause gut upset.Ī lack of blood flow to the gut (ischaemia) has been shown to be the main cause of nausea, abdominal pain, vomiting and diarrhoea. soft drink, fruit juice and energy drinks) can cause diarrhoea and gut issues during exercise as they draw extra water into the gut. Always start exercise well hydrated this will reduce therisk of becoming dehydrated during sport.ĭrinking fluids with a high carbohydrate concentration (greater than 10% – e.g. It is highly recommended you consult with a sports dietitian to develop a management plan for your GIT (gastrointestinal tract) issues.ĭehydration increases the risk of nausea, vomiting, diarrhoea and other gastrointestinal problems during exercise. Optimize your workouts and take Gnarly Recovery products after vigorous exercise and activity. The Performance nutrition you take during exercise and activity.
The pre-workout boosts you take 30 minutes before exercise and activity. There are several factors outlined below that may be linked to gut discomfort during exercise. Your everyday products to fuel up, no matter what your exercise routine looks like. Elite athletes are more at risk than recreational athletes.Runners are more likely than other athletes to experience bowel discomfort during exercise.This is not only disruptive in training and competition but can also create anxiety, ultimately compromising performance. The urgency to find a bathroom (also known as runner’s “trots” or runner’s gut) can ruin a perfectly good training session! For some it is a grumbling sensation, pain in the stomach, or bloating but for others, toilets must be publicly accessible at regular intervals. Resource Hub/ Factsheets/ Runner’s Gut Runner’s Gut