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.
Avni Kaul is a leading Dietitian & Nutritionist in Delhi NCR and the Founder of Nutri Activania. She holds a Master's Degree in Food and Nutrition from the University of Delhi and is a Certified Diabetes Educator from Project Hope and the International Diabetes Federation.
Her extensive experience includes serving as a Leicester Mamma's Ambassador, trained in Lactation Counselling with the NHS, United Kingdom.
Ms. Kaul specializes in key areas such as Infant and Young Child Feeding Practices, Pre- and Post-natal Diets, Fat Loss, Muscle Gain, and Holistic Health and Nutrition.
Nutri Activania, founded by Avni Kaul, a leading Dietitian & Nutritionist in Delhi & NCR. Offers personalized, science-based nutrition guidance for holistic health, wellness, fat loss, and nutrition.