It is a matter of grave concern for endurance athletes that they should not suffer from gastro-intestinal issues like nausea, abdominal cramps, vomiting and diarrhoea during competition and even otherwise as it affects their performance and general well-being. The normal functioning of the GI tract gets disturbed by excessive physical activity and emotional stress associated with competitiveness. The intake of fluid and food is sometimes cut down by the athletes during exercise which leads to dehydration and a decrease in the volume of blood. Diarrhea and cramping occur more often in runners than other athletes because constant activity for a longer period may sometimes injure the walls of the colon.
Problems arising because of abdominal or intestinal malfunction can best be prevented by staying well-hydrated at all times. Also, having a regular eating and bowel routine helps. It would help the athletes if they avoid gas-forming foods like carbonated beverages, legumes, broccoli, cabbage, and other foods that have a lot of fiber during or before their exercise routine. Artificial sweeteners like sorbitol aspartame, and caffeine also interfere with the digestive system if taken just before the exercise regimen. Endurance athletes should try out various foods and drinks during early training under the guidance of a professional healthcare provider and then finalize the meals that suit them best. Drinking sufficiently before any athletic competition is important and medication should be taken only if absolutely necessary for gastro-intestinal problems.
Endurance athletes need a well-formulated commercial sports drink with 4%-6% carbohydrate concentration to replenish the fluids and electrolytes that they lose during training and exercise. It has been found that if a small amount of protein, which is approximately 20% of total calories, is added to the carbohydrate-based sports drink, then the athletes perform better and recover faster too. The carbohydrate-protein (CHO+P) ratio should not be more than 4:1 in a beverage.
About the author: Avni Kaul is the most trusted nutritionist in Delhi, India, and a wellness coach. She is a certified nutritionist as well as a Diabetes Educator and specializes in weight management, child nutrition, skin and beauty health, thyroid disorder, cardiovascular health, diabetic management, wedding nutrition, sports nutrition, and corporate wellness.
I am Avni Kaul a Dietician in Delhi and Founder of Nutri Activania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition