Many athletes focus on protein, hydration and recovery, but overlook one of the most important factors for performance: the gut. Yet your digestion has a significant impact on your energy levels, recovery, stamina and well-being during training and competitions.

Symptoms such as bloating, stomach cramps, nausea, constipation or a sudden urge to go to the toilet are more common than one might think, among both amateur and elite athletes.

In this article, you will discover:

• why exercise has such a significant impact on digestion;
• which digestive problems are common;
• how to tackle problems before they arise;
• and which supplements can help.

Why does exercise have such a significant effect on digestion?

During intense exercise, the body’s blood flow shifts. Your muscles take priority at that moment, meaning less blood is directed to the stomach and intestines. As a result, digestion temporarily slows down or becomes less efficient.

During strenuous exercise, the bowels may become more sensitive to:

• irritation;
• reduced food intake;
• fluid loss;
• changes in gut flora;
• and stress responses in the body.

Particularly for:

• running
• cycling,
• triathlon,
• CrossFit,
• endurance sport,
• and high-intensity strength training

Digestive problems are common.

Common digestive problems among athletes

Bloating and cramps

Eating too quickly, heavy meals just before exercise, or foods that are difficult to digest can put strain on the stomach and intestines.

Diarrhoea or ‘runner’s diarrhoea’

Shocks, stress and reduced blood flow can cause the intestines to react more rapidly during exercise.

Constipation

Constipation is surprisingly common among athletes. Possible causes:

• inadequate fluid intake;
• not enough fibre;
• a diet rich in protein;
• stress;
• travel;
• change in diet;
• or excessive or improper use of sports nutrition.

Nausea during exercise

Often caused by:

• eating too much just before training;
• dehydration;
• or a sensitive stomach.

How can you prevent digestive problems?

1. Train your gut just like you train your muscles

Your stomach and intestines need to get used to sports nutrition. Never try new gels or drinks for the first time during a race.

Nutrition during training sessions:

• timing;
• quantity;
• types of carbohydrates (glucose, fructose, dextrose, etc.);
• and fluid intake.

2. Gradually introduce liquid food

A common mistake is to switch too quickly to a diet consisting solely of gels or liquid food.

It’s better to start with:

• solid food such as easily digestible Bars;
• sources of simple carbohydrates (Fruity bars).

Then gradually switch to:

• gels;
• liquid carbohydrates (sports drinks with a high carbohydrate content).

This gives your gut time to adjust – “Train the gut”. 

Are you particularly prone to stomach and gut problems when exercising? If so, why not try our Concap Fruity bars, made with agar-agar, in Lemon or Strawberry flavour. 

3. Make sure you stay well hydrated

Dehydration slows down digestion and increases the risk of:

• constipation;
• cramps;
• nausea;
• and reduced nutrient absorption.

Make sure you drink throughout the day, not just whilst exercising.
Always use the right sports drink when exercising to support and hydrate your body. Do you have a sensitive stomach or gut? Then be sure to try Concap Max Isotonic. 

4. Support a healthy gut flora

A healthy gut flora helps with:

• better absorption of nutrients;
• resistance;
• recovery;
• and a more regular digestive system.

Prebiotics and probiotics can help with this.

Supplements to support gut health

X-Nutri Enhance Immunity

This supplement combines prebiotics and probiotics to support:

• gut flora;
• immunity;
• digestion;
• and recovery.

For athletes, a healthy gut flora can help the body absorb nutrients more efficiently and reduce digestive problems during periods of intensive training.

X-Nutri Detox

If you are constipated or have slow bowel movements, support for bowel function may be helpful. This supplement is used to support:

• bowel transit;
• bowel movement;
• and general digestion.

Particularly during periods of:

• high protein intake;
• travel;
• competition nerves;
• or a change in diet

This can provide support.

Additional tips for healthy digestion whilst exercising

Don’t eat a heavy meal just before exercising

Avoid:

• high-fat meals;
• fried food;
• large amounts of fibre just before training.

Be careful not to use too much gel

Consuming too many concentrated carbohydrates can cause stomach problems, as can consuming a large number of gels when you are unaccustomed to them. So build this up gradually during training and gauge what feels comfortable. On average, you should consume 1 to 2 gels per hour, depending on the intensity of the exercise and how much sports drink and energy bars you are consuming. 

Avoid experimenting on match days

Only use foods and supplements that you have tested beforehand. In a competitive setting, you often have to deal with stress, which can make your body more sensitive to new products. You should therefore test your diet plan during an intensive training session (at least once) before your competitions. 

Keep stress under control

Stress directly affects bowel function via the gut-brain connection. Do you find yourself getting stressed easily? If so, why not try our X-Nutri Ashwagandha to help you sleep more deeply at night and feel less stressed before a competition.

Conclusion

Your gut plays a much bigger role in sporting performance than many people realise. A healthy digestive system helps with:

• energy supply;
• recovery;
• resistance;
• hydration;
• and comfort during training sessions.

By paying attention to your diet, hydration, bowel training and taking the right X-Nutri supplements, you can prevent many symptoms.

A strong sporting performance doesn’t just start with your muscles — it starts with a healthy gut too.

Would you like personalised advice? If so, please fill in our online form on our website or make an appointment to visit one of our shops.