Gastrointestinal issues, risk factors, and solutions

Gastrointestinal issues are one of the main risks (and fears) faced by runners in endurance events such as marathons, long-distance trail running races, or ultra-endurance events (6H, 12H, and 24H).

The appearance of gastrointestinal issues during a competition can ruin any chance of reaching the desired athletic goal. Most runners have experienced at some point the difficulties and discomfort of running with gastrointestinal issues, especially when this happens in events lasting several hours (such as marathons, mountain races, triathlons, duathlons, etc.) where it is absolutely necessary to consume food, supplements, liquids, etc., to maintain performance and avoid the dreaded “bonking” or conditions like hyponatremia.

Between 30% and 50% of runners suffer from gastrointestinal issues in long-distance events

Eating and hydrating correctly is necessary—essential, to be more exact—in races of a certain duration, but it is of great importance to do it correctly to avoid the onset of gastrointestinal issues, which, as already indicated, are very common.

Studies show that between 30% and 50% of participants in long-distance events suffer from gastrointestinal disorders or issues. Fortunately, most manage to complete the course with more or less luck, but it is also true that sometimes gastrointestinal issues can force a withdrawal by triggering more serious consequences and putting the athlete’s health at risk.

Below are some of the most common symptoms of gastrointestinal issues that runners can suffer during a long-distance event (and I am sure the vast majority of runners have suffered one of these at some point):

• Reflux/heartburn.
• Belching.
• Bloating/swelling.
• Stomach pain.
• Nausea/vomiting.
• Intestinal cramps.
• Stitches.
• Flatulence.
• Gas.
• Urgency to defecate.
• Diarrhea.
• Intestinal bleeding.

Running for hours with any of the listed gastrointestinal issues can be, at best, uncomfortable, although discomfort can turn into major complications (lack of strength, dizziness, distress, abdominal pain, cramps…) and even make the goal of crossing the finish line extremely difficult.

Main risk factors for gastrointestinal issues

Some of the mentioned gastrointestinal issues can be prevented. There are a series of factors that increase the risk of suffering from these disorders. Below are the main risk factors for suffering such disorders in long-distance runners.

• Age. The appearance of gastrointestinal issues is more common in younger athletes.
• Sex. The appearance of gastrointestinal issues is more frequent in women (especially during the menstrual period).
• Training level. The appearance of gastrointestinal issues is higher in athletes in the initiation period of competition.
• Pre-event intake. To avoid the appearance of gastrointestinal issues, it is recommended to avoid fats and fiber. Consume carbohydrates (not whole grain) and protein. (This point will depend on each individual’s tolerance).
• Caffeine. It can be important for performance, but it is necessary to control the doses before and during the race, or even split them into 2 intakes.
• Dehydration. It usually occurs in the final part of races and is related to the appearance of gastrointestinal issues. Replenishing fluids and minerals is fundamental during the race to avoid the dreaded dehydration that can crush all hopes of reaching the finish line.
• Consumption of gels, bars, rehydration drinks, food, etc. You must thoroughly test in training the individual tolerance of each and every product to be consumed on race day. You can’t experiment on race day: all liquid and solid foods consumed must have been previously tested in training to know how the body tolerates them.

Recommendations to avoid gastrointestinal issues

The following recommendations are general and may vary depending on the athlete, type of sport, duration and intensity of the event, weather… But they are a factor to consider for preventing gastrointestinal issues:

• Always test eating and hydration strategies in training and never on race day. If the athletic goal is a marathon, my recommendation is to test the eating and hydration strategy in training and, if the result is satisfactory, then test it in a race prior to the target marathon. Once we are sure it doesn’t cause any harm either in training or competition, we can implement the strategy in the target event without fear of gastrointestinal issues.
• Carbohydrate intake. Ingest 60-70g of carbohydrates (CHO) per hour of competition. This amount can reach 90g CHO/h depending on individual tolerance. In running races, an intake of 40-60g CHO/h is recommended.
• Hydration. Ingest 500-700ml of liquid per hour.
• Sodium consumption. Take between 250-350mg of sodium per hour. Gels, capsules, or replacement drinks are some of the possible ways to consume it.
• Caffeine. Consume 2-3 mg of caffeine per kg of body weight between half an hour and an hour before the start of the event (for example, a 70kg runner will consume 140-210mg of caffeine in the event). If the race lasts more than 8-9h, this amount can be repeated every 3-4h.
• Supplement consumption. Bars, gels, replacement drinks, etc., are a great way to obtain carbohydrates, liquid, caffeine, and minerals due to their easy consumption, digestion, and absorption. Note: supplements in gel format should be taken with water to make them easier to swallow and to dilute the sugar concentration.

Comments

Be the first to comment on this post!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Comment *

Name *

Email *

Website

¡No soy un robot! *Captcha loading...