Prevention and management of exercise-associated gastrointestinal issues ๐ฎโ๐จ
Your new go-to GI issue guide.
Sports Dietitians Australia and Ultra Sports Science Foundation Joint Position Statement: A Practitioner Guide to the Prevention and Management of Exercise-Associated Gastrointestinal Perturbations and Symptoms
Study Details
This new joint position statement from Sports Dietitians Australia and Ultra Sports Science Foundation reviewed the current evidence to establish the following guidelines ๐
Key Findings
Here are the key action points โฌ๏ธ
First Line Actions ๐
๐ง Start exercise hydrated and maintain hydration throughout
๐ฅค Identify and apply individual feeding tolerance to carbs during exercise (e.g. feeding challenge assessment or 1 g/kg/hr)
โฑ๏ธ Carbs and/or protein immediately before and frequently throughout exercise (within individual tolerance)
๐ง Gut training protocols (foods and/or fluids)
๐ง Cooling strategies aimed to limit substantial rises in core temperature (โฅ39.5ยฐC)
โฐ 24 - 48hr high carb low FODMAP diet
โ ๏ธ Avoidance of non-steroidal anti-inflammatory agents
Adjustment Strategies ๐
Supplementation strategies includingโฆ
๐ฅค Mixed amino acid formulations
๐ Citrulline
๐งซ Prebiotics
๐ซ Curcumin
๐ซ Anthocyanins
Feeding tolerance adjustment considerationsโฆ
๐ Intake volume
๐ Nutrient concentration
๐ Dose and frequency
๐ Intake texture form (e.g. gel vs chew)
๐ Carbohydrate type
Strategies to Avoid / Unlikely to be Beneficial / Have No Impact ๐ซ
๐ง Hyperhydration (incl. glycerol + sodium)
๐พ Gluten-free
๐ฅ Ketogenic diets
๐ชซ Short term low-energy availability
๐ Supplements (incl. glutamine, arginine, antioxidants, probiotics, synbiotics, colostrum, nitrate)
๐ Pharmaceutical administration (antiemetics / antacids)
๐ฅค Gut training using non-caloric sweeteners
๐คฒ Application of physical manoeuvres
Compression socks
Plus these dietary adjustments/strategies that are also unlikely to have any positive effectsโฆ
๐ Fructose tolerance
๐ Glucose molecular weight
๐ Modified starch
๐ Multiple transportable carbs
๐ Hydrogel
๐ Caffeine inclusion
๐ Coconut water
๐ Dairy
๐ High fibre diets
Conclusion
GI issues are highly individual, therefore working with a qualified nutrition practitioner is strongly recommended to help guide you through this process โ