EXPERIENCE GI UPSET AROUND A GAME OR TRAINING?
It can be tough to properly nourish your body before, during, or after exercise if you have a sensitive stomach. In certain cases, you might need to eat 2 to 3 hours BEFORE your workout to avoid discomfort. While it’s vital to maintain consistent fueling throughout the day for optimal performance, it’s also beneficial to have energy sources just before, during, and right after your workout.
So, how do you ensure you’re adequately fueled?
CONSIDER OTHER FORMS OF NUTRITION
Liquid/gel nutrition can serve as a great source of hydration and carbohydrates, which are crucial for fueling your game or training sessions, as it is often easier to digest.
It’s best to steer clear of liquids that are high in fat to avoid any stomach discomfort. Dietary fat takes longer to digest and can leave you feeling heavy.
Sports drinks with sugar can be IDEAL for this scenario.
Since carbohydrates serve as the primary energy source for both our muscles and brain, these beverages offer significant advantages.
Dextrose is known for its rapid absorption, enabling you to tap into the energy you need swiftly. This also means it will linger in your stomach for a shorter time! You can also take in a combination of fructose and dextrose to optimize energy intake. BONUS: Electrolytes with sugar can enhance to hydration process too.
PRODUCTS TO CONSIDER
Gatorade (dextrose/fructose)
Powerade (dextrose/fructose)
Liquid IV (dextrose)
Dextrose powder (glucose)
Honey Stinger gels (dextrose/fructose)
Maurten Gel 100 and 160 (dextrose/fructose)
If you are concerned about food dyes, Gatorade has options without dyes.
KEY POINTS
Liquid or gel nutrition can be gentler on your stomach, aiding in refueling and rehydration right before, during and after your training or event.
Adding electrolytes alongside these sugar sources can enhance absorption.
Gastrointestinal distress can differ among athletes, making it essential to introduce new elements gradually.
Always consult your doctor and dietitian before beginning any new supplements, especially if you have a medical condition.
If you need help training your body to adapt to proper fueling, reach out to a dietitian!
Thanks for reading,
Crystal McLean, MS RD LDN
Head Coach
Resources
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PMID: 28332114