GI problems can take away the joy of sports. Research conducted on athletes shows that almost half of the long distance runners and triathletes suffer from various digestive system problems during training and racing. These problems may vary from being just another discomfort to preventing from reaching optimal performance.
In most of the cases, highly processed carbohydrates (maltodextrin, sugar, fructose, and glucose) and preservatives are responsible for GI distress. Providing a mixture of nutrients not only helps to provide energy in a more efficient way but also minimize a possibility to encounter stomach problems.
Becki Spellman, a talented road runner, had to struggle for many years. In her newest blog post, she writes about her journey. It will be exciting to watch Becki as she achieves her next running goals but it is even more exciting and satisfying to see her as a happy runner. While we pioneer a novel way to fuel athletes, we hope to see the entire sports food industry transform. We hope to see highly processed and chemicals loaded products being replaced with natural products. Follow the link to read Becki’s story Morning runs with Becki
Learn from a professional runner, Sally McRae, about her nutrition and how to deal with traveling for races. (Part I Click here) (Click here PartII) Sally changed her diet to have more plants and healthy products. These allow her to quickly recover from multiple races and prevent overtraining. Interestingly, simple changes to your diet, like having more fruit and veggies, can also change your food preferences. As you switch to more healthy, plant loaded diet you will notice that you automatically eat less sugar and unhealthy foods. Providing appropriate amounts of high-quality proteins is especially important for the recovery. After long or high-intensity workouts your muscles need to repair and rebuild. Insufficient protein intake slows down training adaptation and keeping your muscles in a good shape. If you train several times a week, your body may need approximately 1.5 gram of proteins per 2 lb of your body weight! Make sure it comes from good sources.
Patrycja is the world record holder for 24 hours. She ran 256.246 km* (159.223 miles) beating Japan’s Mami Kudo previously held a record of 255.303 km (158.637 miles) set in 2011.
She is also 2016 Polish champion and European Vice-Champion, and a record holder for the 100K.
Patrycja competes at distances ranging from half marathon to 100K.
She is also a horseback riding coach in Ossów near Warsaw.
Frequently myth and facts are mixed up. Myths are used for marketing purposes; to justify product design or to improve sales. Sometimes, myths are repeated just because truth has not been revealed.
How many times have you heard that you need to train your stomach while running or riding a bike to be able to eat energy gels during a race without GI issues? Well, there is NO credible science to support such claims. Training your stomach to adapt to high carbohydrate concentration would mean increasing the level of carbohydrate transporters in your intestine. Careful data analysis of scientific research reveals… NO results. While there is a possibility to increase expression of glucose transporters (proteins called GLUT) in response to high carbohydrate diet, there is not data to support the claim of GLUT induction by carbohydrate ingestion while exercising.
So what does this mean? Simply put, do not bother training your stomach! Don’t expect that your stomach will better handle sugary sweet gel with time. You may want to become familiar with the feeling of having food while exercising; however, it is not going to change your ability to absorb carbohydrates. Just find a product that works for you and focus on training your body to better handle hard work. This, in turn, will help with minimizing adverse effects of exercise on shunting blood away from your digestive system. Remember, the main reason why you may experience GI problems while exercising is high glucose concentration in your stomach due to overloading your GI system with maltodextrin and sugars! Be smart while choosing your racing nutrition!
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