Suffering from stomach issues during endurance events?

There are many variables involved with developing stomach and intestinal difficulties during endurance events, including different courses, varying weather conditions, different states of fitness and changing intakes of calories and fluids – it can be very difficult to pin point exactly what went wrong in any situation. 

• Report as many details as possible such as weather and course information, start and finish time, and record – in as much detail as possible – everything you ate and drank (including solution strengths and amounts of food) and when you consumed it 
• Possible Problem: Taking in too many calories during event. Taking in too many calories too quickly can slow the emptying of your stomach causing a build up of fluid in the stomach and resulting in cramps, nausea and vomiting. 
• Try to take your energy in liquid form if possible. It is easier to swallow, easier to digest and easier to know what you are taking in. Solid food takes more time and energy to digest and when you are operating at your limit. Your body simply does not the have time to digest it well. 
• Possible Problem: Taking in too much fluid. Taking in too much fluid can result in ‘stomach sloshing’ and a build up of fluid in the stomach and small intestine resulting in nausea and vomiting. 
• Another factor to be aware of is that carbohydrate sources that contain resistant starch, may contribute to symptoms of gas, bloating, cramps, nausea and diarrhea. Resistant starch is derived from amylose often used to make maltodextrin which is widely used in sports nutrition products. This may require some experimenting with different sports drinks to find one that works best for you.

Guest Blogger: Marni Shoemaker, Sports Nutrition Intern from Augustana College