Many of our clients who run are subject to digestive discomforts that affect their performance. The most common digestive problems reported are gastro-esophageal reflux, nausea and abdominal cramps.

Indeed, the longer the run, the higher the energy demand and the greater the need for your digestive system to be in top shape to perform well. Unfortunately, running is a stressful experience for the body, which puts digestion in second place. 

What can you do?

1) Simplify your pre-exercise diet.

The shorter the time between your meal and the effort, the more you should favour liquids or semi-solid foods rather than solid foods. Apple sauce, fruit juice and banana are some examples of foods you can eat just before your workout. See our previous blogs for more ideas. 

2) Be gentle on your stomach

The digestive tract is like a washing machine: during intense events or training periods, consider using a gentle wash cycle. In other words, avoid the more irritating foods and products (caffeine, alcohol, supplements, vitamins, spices and anti-inflammatories). 

3) Hydration helps digestion!

Maintain an optimal state of hydration during exercise by drinking according to your thirst and sweat loss. Read our previous articles on hydration. 

4) Train your gut

Get used to tolerating larger amounts of carbohydrates during exercise. The more your body is used to consuming carbs in training, the better it will do during an event. Remember that we should never do anything new on race day. So you should be used to eating the same things daily than you will on D day. 

5) Do you know how to eat carbohydrates?

The more carbohydrates consumed during exercise, the more severe the symptoms can be. This is why it is generally recommended to vary the sources of carbohydrates (gels, drinks, bars, jujubes, etc.) and to spread them out well during the effort.

If despite your dietary trials, your digestive problems persist, do not hesitate to consult a sports nutritionist.

Psstttt…for those who register for one of the races, we offer a 10% discount on the purchase of a nutritional evaluation with us by mentioning the promo code: MBDM10.

Contact us at 514-287-7272 or info@vivai.ca or buy it on our online store.