By JuanPa, creator of TrainingForever · With the experience of Marc Bañuls, coach with more than 15 years of experience
Rapid response: training the digestive system ("train the gut") consists of practicing in training the intake of carbohydrates and liquids that you are going to use in race, so that the intestine learns to tolerate and absorb it better (Jeukendrup, 2017). It is important because gastrointestinal discomfort is frequent in endurance: studies suggest that they suffer from 30% to 50% of athletes (from Oliveira et al., 2014).
Introduction to digestive system training
The training of the digestive system is a frequently underestimated aspect in the sports field, especially in endurance disciplines such as marathon, cycling or triathlon. However, its importance is crucial to optimize performance and avoid gastrointestinal problems that may compromise athlete performance. In this section, we will explore why training the digestive system and how it works during physical exercise is essential.
Importance of digestive training in endurance sports
In endurance sports, the body is subjected to a prolonged effort that requires a constant supply of energy. This supply depends not only on glycogen stores, but also on the ability of the digestive system to efficiently process and absorb nutrients during exercise. A well-trained digestive system can make the difference between reaching the goal or falling short due to gastrointestinal problems.
According to a review published in Sports Medicine, studies suggest that between 30% and 50% of athletes suffer gastrointestinal discomfort during exercise (from Oliveira et al., 2014). This fact underlines the importance of adequate digestive training.
Digestive training allows the body to adapt to the intake of food and fluids during exercise, minimizing the risk of nausea, cramps and diarrhea. In addition, it facilitates the efficient use of carbohydrates and fats, maximizing the energy available to the athlete.
How the digestive system works during exercise
During exercise, blood flow is redirected to the active muscles, which may compromise digestive function. This redistribution can lead to a decrease in gastrointestinal motility and nutrient absorption capacity. Therefore, it is essential to understand how the body handles digestion under conditions of physical exertion.
The digestive system, like other systems in the body, can be trained to improve its efficiency. By gradual adaptation, it is possible to increase tolerance to food and fluid intake during exercise. This process involves progressively introducing energy gels, isotonic beverages and other supplements into the training routine, allowing the digestive system to get used to processing them without problems.
In addition, the type of nutrients consumed plays a crucial role. For example, fast-absorbing carbohydrates are ideal for consuming during exercise, as they provide immediate energy without overloading the digestive system. On the other hand, fats and proteins, although important for recovery, should be consumed in moderation during exercise to avoid discomfort.
In TrainingForever, we understand that each athlete is unique and that digestive training should be personalized. Therefore, we recommend keeping a detailed record of the digestive response to different foods and drinks during training. This will not only help to identify what works best for each individual, but will also help adjust nutrition strategies to optimize performance.
In short, digestive system training is an essential component for any endurance athlete. By devoting time and effort to understanding and improving digestive function during exercise, athletes can not only improve their performance, but also enjoy a more comfortable and pleasurable sporting experience.
Methods for training the digestive system
Digestive system training is a crucial component for optimizing performance in endurance sports. A well-trained digestive system can improve nutrient absorption, minimize gastrointestinal discomfort, and maximize the energy available during exercise. Then we explore effective methods to train your digestive system.
Gradual adaptation to gels and energy drinks
Adaptation to gels and energy drinks is essential to avoid gastrointestinal problems during exercise. Many athletes experience discomfort by consuming these products for the first time during a competition. To avoid this, it is advisable to gradually introduce them into your training routine.
- Starts with small amounts: Introduce gels or energy drinks in small doses during your workouts. This allows your digestive system to adapt to the ingredients and texture.
- Increases the quantity progressively: As your body gets used to it, increase the amount until you reach the dose you plan to consume in a competition.
- Try different brands and flavors: Not all products are the same. Experience different brands and flavors to find the ones that best tolerate your body.
Feeding strategies before, during and after exercise
Food planning is essential to maintain energy and avoid digestive discomfort. Here are some key strategies:
- Before the financial year: Eat a meal rich in carbohydrates and low in fat and protein about 3-4 hours before training. This provides energy without overloading the digestive system.
- During the exercise: For sessions exceeding 60 minutes, eat easily digested carbohydrates, such as gels or isotonic beverages, every 30-45 minutes. This helps maintain blood glucose levels.
- After exercise: In the recovery phase, consume a combination of carbohydrates and proteins to replenish glycogen stores and facilitate muscle repair.
Use of probiotics and their impact on digestion
Probiotics are living microorganisms that can improve intestinal health and therefore sports performance. Incorporating probiotics into your diet can strengthen your digestive system and improve the absorption of nutrients.
- Probiotic benefits: They help maintain the balance of the intestinal flora, reduce inflammation and improve immune function. This can result in better digestion and fewer gastrointestinal problems during exercise.
- Sources of probiotics: Include fermented foods such as yogurt, kefir, sauerkraut and kimchi in your daily diet. You can also consider probiotic supplements, but it is important to choose quality products and consult with a health professional.
- Integration into training: Introduce probiotics gradually and watch how your body responds. This will allow you to adjust the amounts and types of probiotics that best suit your needs.
Good practices
Optimizing sports performance depends not only on physical training, but also on how we manage our nutrition and digestive health. Below, we explore some essential good practices to effectively train your digestive system and improve your performance in TrainingForever.
Caloric intake planning
Proper caloric intake planning is crucial to maintain energy during exercise and avoid digestive problems. It is important to calculate your daily calorie needs based on your level of activity, type of training and personal goals.
The synchronization of meals also plays a vital role. Try eating a meal rich in carbohydrates and protein at least 3-4 hours before an intense workout. This provides the time needed for digestion and absorption of nutrients, minimizing the risk of stomach upset.
Adequate hydration
Hydration is an essential component of sports performance and digestive health. Dehydration can lead to decreased performance and digestive problems such as constipation. Make sure you drink enough water throughout the day, not just during exercise.
| Activity | Hydration Recommendation |
|---|---|
| Before the financial year | 500-600 ml water 2-3 hours before |
| During the exercise | 200-300 ml every 20 minutes |
| After exercise | Replenish 150% of the lost weight |
Also consider the use of isotonic beverages to replenish lost electrolytes during prolonged exercise sessions. These beverages not only help maintain electrolyte balance, but also improve the absorption of water in the intestine.
Monitoring of the digestive response
Each person responds differently to foods and supplements during exercise. It is essential to monitor how your digestive system reacts to different types of foods and adjust your diet accordingly. Carrying a food journal can be a useful tool for identifying patterns and possible triggers of digestive discomfort.
Pay attention to the signs of your body and do not ignore symptoms such as swelling, gas, or abdominal pain. These may indicate that you need to adjust your diet or the amount of certain foods you eat before training.
Implementing these good practices in your training routine will not only improve your performance, but will also contribute to a better overall digestive health. At TrainingForever, we are committed to providing you with the tools and knowledge necessary to optimize every aspect of your training.
Common errors
Training the digestive system is an essential practice to optimize performance in endurance sports. However, it is easy to make mistakes that can hinder progress and cause discomfort. Below, we address some of the most common mistakes and how to avoid them to maximize the benefits of your digestive training.
Sudden introduction of new products
One of the most frequent errors is the abrupt introduction of new products into the diet, especially before an intense competition or training. This may include energy gels, sports drinks, or supplements that have not been previously tested. The digestive system needs time to adapt to new foods and supplements, and a sudden introduction can cause gastrointestinal discomfort, such as nausea, cramps, or diarrhea.
Ignoring body signs
The human body is a complex machine that sends clear signals when something is not working properly. Ignoring these signs during digestive training can lead to more serious problems. Symptoms such as swelling, abdominal pain, or changes in bowel habits are indicators that the digestive system is under stress.
It is crucial to pay attention to these signals and adjust your feeding strategy accordingly. If you experience persistent discomfort, consider consulting a health professional or sports nutritionist for personalized advice.
Underestimating the importance of hydration
Hydration is a vital component of digestive training that is often overlooked. Dehydration can negatively affect digestive function, slowing gastric emptying and increasing the risk of gastrointestinal discomfort. In addition, inadequate hydration can decrease physical performance and increase the risk of injury.
To maintain adequate hydration, it is important to establish a liquid intake plan that suits your individual needs and environmental conditions. This may include water consumption, isotonic beverages, or electrolytic solutions, depending on the duration and intensity of exercise.
In short, avoiding these common mistakes can make a big difference in your ability to effectively train your digestive system. By gradually introducing new products, listening to the signals from your body and maintaining proper hydration, you will be on the right track to improve your sports performance. At TrainingForever, we are committed to providing you with the tools and knowledge necessary to achieve your goals safely and effectively.
Progressive plan to train the intestine
| Phase | What to do |
|---|---|
| Start | In long runs, take carbohydrates during exercise in an amount that you tolerate well. |
| Progress | Slowly raise the amount per hour, session-to-session, until you approach the race. |
| Test | Use the same gels, drinks and schedules as in competition, also at race rate. |
| Adjust | If there is discomfort, lower the amount or change the product; try glucose and fructose mixtures in long tests. |
As a reference, intakes of up to 90 g of carbohydrates per hour with glucose and fructose mixtures, which are better absorbed, have been proposed in efforts of more than 2.5 hours (Jeukendrup, 2014). The right amount depends on the duration and each athlete.
Orientation: It's a coach's work pattern, not a medical prescription. Attach it to each athlete and consult a healthcare professional if there is severe or persistent pain.
"The stomach trains like the legs. If the gel of the day of the race you have not tried it in three or four long runs, it is not your gel." — Marc Bañuls, coach with more than 15 years of experience
Frequently Asked Questions
What is training the intestine?
Practice in training the intake of carbohydrates and running fluids to improve tolerance and absorption and reduce digestive discomfort.
How many carbohydrates per hour can be taken in a race?
It depends on the duration and the person. In efforts of more than 2.5 hours up to 90 g per hour have been proposed with mixtures of glucose and fructose (Jeukendrup, 2014).
Why does my stomach hurt when I run?
During intense effort, the flow of blood to the intestine decreases, especially if there is dehydration; fiber, fat, and concentration of what you take also influence.
In this section we address some of the most common questions that arise when considering digestive system training as part of a physical performance improvement program. These responses are designed to offer you a deeper and more practical understanding, aligned with the principles of TrainingForever.
Why is it important to train the digestive system?
Digestive system training is crucial for athletes, especially those involved in endurance sports. During prolonged exercise, the body needs to maintain a constant supply of energy, which is achieved by proper intake and digestion of nutrients. A well-trained digestive system can improve the efficiency in absorbing these nutrients, minimize the risk of gastrointestinal discomfort, and optimize overall performance.
How long does it take to train the digestive system?
The time needed to train the digestive system varies according to the individual and his previous level of adaptation. A gradual adaptation period that can last between 4 and 8 weeks is generally recommended. During this time, it is important to introduce changes in diet and supplement intake progressively, allowing the body to get used to new foods and consumption schedules.
What role do probiotics play in digestive training?
Probiotics are beneficial microorganisms that can improve intestinal health and, therefore, digestive performance. By including probiotics in your diet, you can promote a healthy balance of the intestinal flora, which can reduce inflammation, improve the absorption of nutrients, and strengthen the immune system. However, it is important to choose quality probiotics and consult with a specialist to determine which ones are best suited to your specific needs.
Is it safe to consume gels and energy drinks during training?
Yes, it is safe to consume gels and energy drinks during training, as long as it is done in a controlled way and adapted to your individual needs. These products are designed to provide fast energy and are especially useful in long-term training sessions. However, it is essential to train the digestive system to tolerate these products, starting with small amounts and gradually increasing.
How do I know if my digestive system is well trained?
A well-trained digestive system is characterized by the ability to consume and digest food and supplements without experiencing significant discomfort during exercise. Some indicators of good digestive training include the absence of nausea, swelling, cramps, or diarrhea during and after exercise. In addition, sustained performance and efficient recovery are also signs that your digestive system is working optimally.
What should I do if I experience digestive problems during exercise?
If you experience digestive problems during exercise, it is important to stop and evaluate the situation. Consider whether you have recently introduced new foods or supplements, or whether you have changed the intensity or duration of your training. Adjust your feeding and training plan accordingly, and consult with a sports nutritionist if problems persist. In TrainingForever, we always recommend listening to your body and making adjustments based on its signals.
How does hydration affect the digestive system during exercise?
Proper hydration is essential for the optimal functioning of the digestive system. During exercise, the body loses fluids through sweat, which can affect digestion and nutrient absorption. Staying well hydrated helps prevent constipation, facilitates the transport of nutrients and improves the efficiency of the digestive system in general. Make sure you consume enough water before, during, and after exercise to support your digestive performance.
We hope these answers will help you better understand the importance and methods of training your digestive system. At TrainingForever, we are committed to providing you with the tools and knowledge necessary to optimize your performance safely and effectively.
Read also
Sources
- Jeukendrup AE. Training the gut for athletes. Sports Med. 2017;47(Suppl. 1):101-10.
- de Oliveira EP, Burini RC, Jeukendrup A. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Med. 2014;44(Suppl. 1):S79-85.
- Jeukendrup A. A step towardss personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014;44(Suppl. 1):S25-33.
- American College of Sports Medicine; Sawka MN, et al. Exercise and fluid replacement (position stand). Med Sci Sports Exerc. 2007;39(2):377-90.
