Helpful Eating Suggestions for Digestive Problems After Vigorous Exercise
When you’re pushing yourself to the limit during a workout, feeling nauseous or experiencing digestive discomfort can be a common occurrence.
Intense exercise can lead to digestive issues such as nausea, gas, cramping, and stomach pain, particularly if you have a sensitive stomach or conditions like IBS or Crohn’s disease. Even though exercise releases endorphins and has numerous health benefits, it can be tough on your gut. These symptoms, while often temporary, can disrupt your workouts and performance.
Registered dietitian Trista Best explains that during intense workouts, blood flow prioritizes the muscles over digestion, leading to food sitting in your stomach and causing discomfort during vigorous movements. The level of exercise intensity that can trigger these issues typically involves high repetitions with maximum effort, elevated heart rates, and activities like cycling, running, HIIT workouts, or heavy lifting.
Fortunately, you can manage and alleviate these digestive issues by being mindful of your diet choices, meal timing, and portion sizes.
Reasons Behind Digestive Problems During High-Intensity Workouts
1. Timing and Food Choices
Eating too close to exercising can result in GI discomfort as your body struggles to digest food while simultaneously fueling your muscles. Best advises waiting a few hours after a meal before engaging in intense exercise. To maintain stable blood sugar levels, snack 30 to 60 minutes before starting your activity. For longer workouts, consider a snack 5 to 15 minutes before or during to prevent cramping and replenish electrolytes.
Simple carbs should be your primary pre-workout focus due to their quick absorption for immediate energy. Adding a small amount of fat and protein helps with satiety and muscle fuel without causing heaviness. Suitable options include oat bars, banana with peanut butter, and trail mix.
2. Steer Clear of Sugar Alcohols
Avoid foods with sugar alcohols like xylitol, commonly found in low-carb or sugar-free products, as they can trigger GI reactions in sensitive individuals. Opt for sweeteners like monk fruit or stevia that are gentle on the stomach.
3. Opt for Sports Gels or Drinks
Sports nutrition products are preferable for those with sensitive stomachs as they provide easily absorbable carbohydrates. Consider using sports gels, beverages, or honey instead of solid foods, to reduce the likelihood of GI discomfort.
4. Skip Dairy if You’re Dairy-Sensitive
Avoid dairy products, including dairy-based protein shakes, before workouts if you’re sensitive to dairy. Vegan shakes should also be consumed in moderation before training to prevent GI upset.
5. Include a Small Amount of Salt
Prior to intense exercise, a bit of salt can be beneficial as it helps maintain fluid balance and improves carbohydrate absorption. Including salt in your pre-workout meal can help prevent GI issues and cramping caused by dehydration.
6. Reserve High-Fiber Foods for Recovery
Fiber-rich foods like broccoli, cauliflower, and legumes can be hard to digest during intense exercise, leading to nausea and gas. Save these foods for your post-workout meal to aid in muscle recovery and replenish energy stores.
7. Gradually Introduce New Foods
When adding new pre- or mid-workout foods to your routine, start with small quantities and gradually increase them. Balancing your food intake with proper hydration and electrolytes is essential for training your gut to tolerate these foods during exercise.
