Gut-Friendly Fueling Tips
Running is a great way to boost physical and mental health, but your gut might not always be on board.
Whether you’re a beginner training for your first 5K or a seasoned marathoner, chances are you’ve likely experienced some type of gastrointestinal (GI) distress during a run. From unexpected bathroom breaks to post-run nausea, these symptoms are more common than you think.
The good news? With the right strategies, many GI symptoms can be minimized or even prevented so you can focus on running strong and feeling great from start to finish.
Simple tips to relieve digestive distress:
If you experience cramping or bloating mid run…
Try hydrating with electrolytes pre- and/or post-run!
Proper hydration is very important when training for long durations or in the summer heat. Adding electrolytes into your routine pre- or post-run can help increase sodium, potassium, and magnesium intake, working to maintain fluid balance and decrease cramping and dehydration. For the best results, it is recommended to consume at least 500 mg of sodium per hour of activity. Sodium can come from foods in the diet or an electrolyte supplement so find what works best for you to meet your daily requirements!
If you experience an urgent need to go to the bathroom during a run…
Try consuming a smaller, easily digestible snack pre-run!
Focusing on simple carbohydrates and reducing the amount of fiber, fat, and protein consumed before a workout can be monumental for decreasing GI distress. Try out these snacks pre-run to reduce your need to run to the restroom mid-workout!
If you’re running in 15-30 minutes, choose simple carbohydrates that provide 15-30 grams of carb:
Banana
Applesauce
Slice of white toast with honey
Rice cake with jam
Dates
If you experience nausea after running…
Try sipping on water with electrolytes post-run and eat a bland carb source within 30 minutes of activity!
Staying adequately hydrated and consuming enough electrolytes to meet high outputs is important to reducing nausea. Have some source of carb, like a banana, pasta, potato, rice, or bread, which are easy on the stomach and will likely ease the nausea.
If you experience excess gas or burping…
Try slowing your pace and avoid carbonated drinks pre-run!
Avoid rushing into intense training that may exacerbate GI symptoms by slowing your pace when you feel symptoms come on. Additionally, avoiding carbonated drinks, which are infused with carbon dioxide, can help decrease digestive discomfort. Carbon dioxide gas accumulates in your stomach, causing bloating, belching, and burping to try to remove this excess gas.
If you experience runner’s diarrhea…
Try avoiding caffeine before your run and experiment with meal timing!
Caffeine is popular among athletes due to its ability to improve performance, however excessive amounts before runs can lead to GI distress and diarrhea. Too much caffeine also acts as a diuretic, decreasing hydration levels and potentially leading to other GI concerns. If you’d like to consume caffeine before a run, try consuming a moderate amount and see how you tolerate it. Finding the right quantity of caffeine that provides a beneficial boost without causing discomfort is key.
Meal timing plays a large role in potentially causing increased GI distress. If you consume a large meal high in fiber, fat, and protein before a run, you are likely going to experience runner’s diarrhea. To prevent this from occurring, focus on finding a meal pattern that works for you and your training schedule. This could mean eating a meal a few hours before a run or a small snack 15-30 minutes before. Personalizing your pre-run meal or snack options and meal timing will help optimize performance and provide sustained energy without the added GI distress.
If you experience heartburn or reflux…
Try avoiding acidic foods (i.e., citrus, tomatoes, coffee) before your run!
While these foods can be part of a well-balanced diet, they are not the best choices when weighing pre-run fueling options. Acidic foods can irritate the stomach lining and when combined with physical activity, cause an exacerbation of heartburn and reflux.
The bottom line:
Remember that what works for one runner may not work for another. Pay attention to how your body responds to changes in fueling and hydration to find what works best for you!
Ready to develop a personalized fueling plan to finally say goodbye to unwanted GI symptoms? Schedule an initial consultation today to get started!
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