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Digestive Issues |  |
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See the Index for more topics, information, hints and tips.
You may also be interested in Nutrition.
We’ll divide this into two sections: upper and lower.
Upper
The upper part of your digestive tract, your stomach, can occasionally get out of sorts. There are three basic reasons: lack of blood, water, and electrolytes.
Blood – Your body has a limited supply and while running, muscles need a lot, but digestion also requires blood. Probably the easiest things to digest are glucose gel and tablets. Then sugars like honey and agave nectar; then the commercial gels and super starches like Generation UCAN™, and finally real food.
Some people have a hard time with any type of nutrition; others can eat cheese burgers on the run.
You have to experiment to see what works for your body. Some people find the super starches to be easy on their stomachs.
During hot weather you have to be even more careful. Your body needs to put a lot of blood near your skin to cool you. This leaves less for digestion. I eat about 4 hours before a run or if that’s not possible eat something more easily digested like a smoothie and consume a smaller portion.
Running at higher altitude that you are accustomed to has a similar effect. Your heart, lungs, and blood are working hard to supply your brain and muscles with enough oxygen. This leaves less for digestion.
Water – You need water to cool your body and to digest food. A small cup at an aid station every few miles may not be enough for digestion and sweat. Too much water is also a problem as it sloshes in the stomach and dilutes electrolytes in your blood.
Electrolytes – Lack of electrolytes especially sodium and potassium can make your stomach feel upset. Taking a salt tablet or something like Endurolyte™ can help.
Things to consider that may help settle your stomach include electrolyte pills, Gas X™, Tums™, Petol Bismol™, ginger pills, ginger chews, and Zantec 150™. Try these out in your training runs to see what works best for you.
Lower
I really like to have a bowel movement before starting a run. Bathrooms are not always convenient and there’s no use in carrying around the extra weight. But I always carry along some toilet paper just in case.
To encourage a bowel movement, starting 3-4 hours before a run I’ll drink 16 ounces of water and eat a small meal of something that is easily digested like pasta or oatmeal. Sit or stand instead of laying down. If this doesn’t work, I drink 12 ounces of a sport drink about 1.5 hours before a run. Warming up (especially bouncing up and down), dynamic stretching, coffee or a warm drink may also help get things moving.
Once you find something that works for you continue to experiment on yourself. You may find something that works even better. Listen to and learn from others. Research and manufacturers are always coming up with new products - give them a try.
