Gastrointestinal problems, risk factors and solutions

Gastrointestinal problems are one of the main risks (and fears) that runners face in background tests like the marathon, trail races running long distance or ultra-resistance tests (6H, 12H and 24H).

The appearance of gastrointestinal problems dDuring a competition it can spoil all the chances of achieving the desired sporting goal. Most runners have experienced the difficulties and annoyances representing running with gastrointestinal problems, especially when this happens in tests lasting several hours (as is the case of the marathon, racing mountaineering, triathlon events, duathlons, etc.) in which the intake of alimentos, supplements, liquids, etc. to maintain sporting performance and avoid the dreaded “birds" as the hyponatremia.

Between 30% and 50% of runners suffer gastrointestinal problems in long distance events

Alimenting and hydrating correctly is necessary, essential to be exact, in races of a certain duration, but it is of great importance to do it correctly to avoid the appearance of gastrointestinal problems, which tend to be, as already indicated, very common.

Studies show that between 30% and 50% of the participants in long distance tests suffer from gastrointestinal disorders or problems. Fortunately, the majority manage to complete the course with more or less success, but it is also true that sometimes gastrointestinal problems can force abandonment because they trigger more serious consequences and put the athlete's health at risk.

We present below some of the most common symptoms gastrointestinal problems What runners can suffer during a long-distance event (and I am sure that the vast majority of runners have suffered some of these gastrointestinal problems at some point):

• Refluxes/burning.
• Eruptions.
• Distension/swelling.
• Stomachache.
• Nausea/vomiting.
• Intestinal cramps.
• Stabs.
• Flatulence.
• Gases.
• Urgency in defecation.
• Diarrhea
• Intestinal bleeding.

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

Main risk factors for gastrointestinal problems

Some of the gastrointestinal problems mentioned can be prevented. There are a series of factors that increase the risk of suffering from these disorders. Listed below are the main risk factors to suffer from these disorders in long-distance runners.

• Age. The appearance of gastrointestinal problems is more common in young athletes.
• Sex. The appearance of gastrointestinal problems is more common in of (especially during the menstrual period).
• Training level. The appearance of gastrointestinal problems is greater in athletes during their period of initiation to the competition.
• Pre-event intake. To avoid the appearance of gastrointestinal problems, it is recommended avoid fat and fiber. Consume carbohydrates (not whole grains) and protein. (This point will depend on the tolerance of each individual).
• Caffeine. It may be important for performance, but it is necessary control doses pre-competition and during the test, or even divide them into 2 shots.
• Dehydration. It usually occurs in the final part of races and is related to the appearance of gastrointestinal problems. Replace fluids and minerals It is essential during the race to avoid the dreaded dehydration that can destroy all hopes of reaching the finish line.
• Consumption of gels, bars, rehydration drinks,limein, etc. Must be test exhaustively in training individual tolerance of each and every product that will be consumed on the day of the race. On the day of the race you cannot do experiments: all thelimeThe liquids and solids consumed must have been previously tested in training to know how the body tolerates them.

Recommendations to avoid gastrointestinal problems

The following recommendations are of a general nature and may vary according to each athlete, type of sport, duration and intensity of the event, weather ... But they are a factor to take into account to prevent gastrointestinal problems:

• Always try the strategieslimentation and hydration in training and never on the same day of the race. If the sporting goal is a marathon, my recommendation is to try the strategy oflimentation and hydration in training and if the result is satisfactory, then try it in a test prior to the marathon that we have as our objective. Once we have ensured that it does not cause us any harm either in training or in competition, we can carry out the strategy in the objective test without fear of the appearance of gastrointestinal problems.
• Carbohydrate intake. ingest 60-70g of carbohydrates (HC) for each hour of competition. This amount can reach 90g HC / h according to the tolerance of the individual. In running races, the intake of 40-60g HC / h is recommended.
• Hydration. ingest 500-700ml of liquid per hour.
• Sodium intake. Take between 250-350mg sodium per hour. Replacement gels, capsules or drinks are some of the possible ways to consume it.
• Caffeine. Consume between half an hour and one hour before the start of the test. 2-3 mg of caffeine per kg of body weight (For example a 70kg runner will consume 140-210mg of caffeine in the test). If the race lasts more than 8-9 hours, this amount can be repeated every 3-4 hours.
• Consumption of supplements. Bars, gels, replacement drinks, etc. They 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 facilitate swallowing and dilute the concentration of sugars.

Text to 42K of :

Ismael Martinez Garcia

Dietitian-nutritionist

Dietitian - Nutritionist from the University of Valencia. Master in Nutrition in performance in endurance/ultra-resistance sports from the Spanish Academy of Nutrition. Collegiate number CV00678 in the College of Dietitians and Nutritionists of the Valencian Community
Diet Valencia

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