Almost 90% of endurance athletes expertise gastrointestinal misery throughout competitors, but most runners spend numerous hours coaching their legs whereas fully ignoring their intestine.
If you happen to’re concentrating on your subsequent half marathon, marathon, or ultra-distance occasion, your digestive system wants simply as a lot preparation as your cardiovascular system.
The distinction between a private greatest and a transportable rest room pit cease typically comes right down to how properly you’ve educated your intestine to deal with gasoline at race tempo depth.
On this complete information, you’ll uncover…
- The physiological the reason why your abdomen rebels throughout exhausting efforts
- Be taught progressive protocols to coach your digestive system like another physique system
- Provide the particular, evidence-based methods that analysis exhibits can stop these issues earlier than they begin
So, if you happen to by no means begin a run with out rest room paper tucked into your shorts or you realize the place each porta potty is on all of your working routes, then this can be a must-read.
The Hidden System: Why Your Intestine Issues as A lot as Your VO2 Max
Your digestive system represents the often-overlooked fourth pillar of endurance efficiency, alongside cardiovascular health, muscular energy, and psychological toughness.
Analysis from Dr. Trent Stellingwerff [1] demonstrates that gastrointestinal issues are the first reason for DNFs (didn’t end) in ultra-endurance occasions, surpassing even musculoskeletal accidents.
The physiological calls for of processing 200-400 energy per hour whereas sustaining race tempo create an ideal storm of digestive challenges.
Merely put, your intestine wants coaching identical to your coronary heart and muscle tissue.
Understanding Train-Induced GI Misery
The Blood Movement Diversion Impact
If you lace up your trainers and head out the door, your physique instantly begins a fancy means of useful resource allocation, i.e. concentrating its efforts on the processes which are most vital within the second.
Sadly in your digestive system, it’s not the precedence.
The digestive system wants blood circulate to operate effectively, however as quickly as you begin working your physique diverts blood rom your digestive system to gasoline your working muscle tissue, coronary heart, and lungs.
The truth is, analysis has proven that blood circulate decreases by 20% inside simply 10 minutes of working, and by a dramatic 80% after 1 hour of working at 70% of your VO2max [3].
This isn’t essentially a foul factor within the brief time period, it’s how your cardiovascular system prioritizes survival throughout bodily exertion.
However it does create issues in your intestine.
With out this blood circulate, your intestine doesn’t have the oxygen and vitamins it wants to produce the digestive organs, transport absorbed vitamins from the intestine to the remainder of the physique, and take away waste merchandise.
This lowered effectivity impairs digestion and truly accelerates the motion of meals via the intestines. This, mixed with the bodily jostling of working, is what results in cramping, diarrhea, and a sudden urge to make use of the lavatory.
The Warmth Stress Double-Whammy
Sadly, the conventional blood circulate points concerned with working are solely a part of the issue.
The second main mechanism entails warmth stress, and that is the place issues get actually fascinating from a scientific perspective.
First, as your physique heats up, each from the working you’re doing and any exterior elements, such because the temperature and humidity, blood is additional diverted away from the digestive system and allotted to cooling itself.
So, each elevated period (the longer you run, the extra heat your physique will naturally get) and elevated temperatures create a compounding impact in your digestive system.
The Mechanical Trauma Issue
The repetitive jarring movement of working creates extra stress in your digestive system.
Every foot strike sends shock waves via your belly cavity, inflicting what train physiologists time period “mechanical trauma” to your inside organs.
Research present [3] that this repeated impression can harm the intestinal lining, resulting in elevated permeability – generally referred to as “leaky intestine syndrome” in endurance athletes.
The mixture of lowered blood circulate and mechanical stress creates the proper surroundings for nausea, cramping, and pressing lavatory wants.
The Absorption Bottleneck
Your small gut can solely take in a restricted quantity of carbohydrate per hour, no matter how a lot you devour.
Analysis constantly demonstrates [4] that the utmost absorption price for glucose is roughly 60 grams per hour, whereas glucose-fructose mixtures can enhance this to 90 grams per hour.
Consuming greater than your intestine can take in results in osmotic overload – extra carbohydrates sitting in your intestinal tract, drawing water out of your bloodstream and inflicting bloating, cramping, and diarrhea.
This physiological ceiling explains why extra gasoline doesn’t all the time equal higher efficiency.
Progressive Intestine Coaching: Your Systematic Protocol for Digestive Adaptation
Part 1: Basis Constructing (Weeks 1-4)
Begin with tolerance coaching throughout your simple runs when blood circulate to the intestine is much less compromised.
Start consuming 30-40 grams of carbohydrates per hour throughout runs lasting 90 minutes or longer.
Use your deliberate race-day merchandise throughout these classes to start the variation course of.
A research by Stellingwerff and Cox [5] discovered that common carbohydrate consumption throughout coaching considerably improved gastrointestinal tolerance throughout subsequent testing.
Concentrate on single-source carbohydrate merchandise (glucose or maltodextrin) earlier than progressing to extra complicated formulations.
Part 2: Quantity Development (Weeks 5-8)
Step by step enhance your hourly carbohydrate consumption to 50-60 grams per hour throughout longer coaching classes.
Introduce dual-source carbohydrates (glucose + fructose) to coach the SGLT1 and GLUT5 transporters in your intestinal lining.
Analysis from Jeukendrup and colleagues [6] demonstrates that these transporters may be upregulated via constant coaching, growing your absorption capability.
Follow fueling each 15-20 minutes to ascertain a feeding rhythm that turns into computerized on race day.
Part 3: Depth Integration (Weeks 9-12)
Start incorporating fueling throughout tempo runs and marathon-pace efforts when gastrointestinal blood circulate is extra restricted.
Goal 60-70 grams of carbohydrates per hour throughout these higher-intensity classes.
This section teaches your digestive system to operate below the stress situations you’ll face throughout competitors.
Research present [7] that athletes who follow fueling at race depth expertise considerably fewer GI points throughout precise occasions.
Part 4: Race Simulation (Weeks 13-16)
Execute full costume rehearsals throughout your longest coaching runs, consuming 70-90 grams of carbohydrates per hour for runs lasting 2.5 hours or extra.
Follow your full race-day vitamin technique, together with pre-race meal timing, during-exercise fueling, and hydration protocols.
This ultimate section ensures your digestive system is totally ready for the calls for of race day.
Product Testing: The Systematic Method to Discovering Your System
The Elimination Protocol
Begin with the only doable fueling technique and systematically add complexity.
Start with single-ingredient merchandise like pure glucose or maltodextrin throughout your basis section.
Analysis signifies [8] that less complicated carbohydrate sources are usually higher tolerated throughout train than complicated formulations.
Doc your response to every product utilizing goal metrics: vitality ranges, GI consolation, and efficiency markers.
The A/B Testing Framework
Take a look at just one variable at a time to isolate what works and what doesn’t.
If you happen to’re evaluating gels versus sports activities drinks, hold all different elements fixed: timing, amount, and extra vitamin.
A scientific overview by Burke et al. [9] emphasizes the significance of individualized vitamin methods based mostly on private tolerance testing.
Create an in depth log documenting product sort, amount consumed, timing of consumption, train depth, and any GI signs skilled.
The Focus Testing Methodology
Take a look at completely different concentrations of the identical product to seek out your optimum osmolarity.
Many athletes assume that extra concentrated options present higher vitality supply, however analysis exhibits [10] that extremely concentrated carbohydrate options can truly impair gastric emptying.
Begin with 6-8% carbohydrate options and regulate based mostly on tolerance and absorption charges.
Monitor how completely different concentrations have an effect on your perceived exertion, vitality upkeep, and GI consolation throughout coaching classes.
The Environmental Stress Take a look at
Follow your vitamin technique below numerous environmental situations that mirror your objective races.
Sizzling climate considerably impacts gastric emptying and fluid absorption, whereas chilly situations can have an effect on your need to devour fluids and gels.
Research exhibit [11] that warmth stress can scale back gastric emptying by as much as 50%, dramatically affecting your fueling technique effectiveness.
Take a look at your protocols throughout sizzling coaching classes, early morning runs, and ranging humidity situations to make sure constant efficiency throughout race day eventualities.
Wonderful-Tuning Your Digestive Efficiency
So, now that now we have a greater understanding of what’s happening we are able to start to formulate some particular methods for tips on how to fight this.
Fortunately, in recent times there’s been some groundbreaking analysis on the methods that may considerably impression exercise-induced GI misery.
Help digestion with focused probiotics
The primary evidence-based technique is to create a extra favorable surroundings within the intestine with probiotics.
Probiotics virtually appear to be a buzzword nowadays with many influencers claiming that they’re the remedy for practically each ailment now we have.
And whereas I do assume they’re a bit overhyped in some situations, they do have some scientific proof to help their efficacy relating to digestion.
Probiotics are a mix of stay helpful micro organism and/or yeasts that naturally stay in your physique and that can be utilized to vary or re-establish the intestinal flora and enhance your well being.
Probiotics have some fairly well-supported analysis exhibiting they’ll…
- Break down meals and extract vitamins, making it simpler for the physique to soak up.
- Enhance the integrity of the intestine lining, which helps stop the leakage of undigested meals particles (the leaky intestine talked about earlier) and enhances nutrient absorption.
- Cut back intestine irritation to extend the absorption of micronutrients like calcium and iron.
However, not all probiotics are created equal.
Probiotics are available many various strains and formulations, all of which assist goal particular features of the digestive system and may also help in numerous methods.
Within the case of runners coping with abdomen points, two strains stand out above all: Bifidobacteria and ProbioSEB Duo.
Bifidobacteria
This pressure is vital as a result of they assist digest fiber and different complicated carbs that it is advisable gasoline your coaching correctly, but may be tough in your physique to digest by itself, which may result in lavatory points.
Particularly, bifidobacteria supplementation has been proven in analysis to considerably decrease the incidence and severity of GI signs in marathon runners [10].
Analysis has additionally proven that runners who supplemented with bifidobacteria noticed a discount within the severity of GI signs throughout coaching in addition to a discount within the period of GI signs post-race [11], [12].
There may be additionally some proof that the bifidobacteria pressure can enhance carbohydrate absorption and metabolism throughout endurance train, probably sparing muscle glycogen throughout extended exercise.
ProbioSEB Duo
The probiotic micro organism in ProbioSEB Duo assist create a good surroundings for the expansion of “good microflora” within the massive gut.
This good mircroflora could make your digestive system extra environment friendly (so it’s impacted much less when blood circulate is lowered) and helps absorption of water and vitamins and passage of waste merchandise.
Extra importantly, not like most probiotics that get destroyed in sizzling situations (like once we run), ProbioSEB Duo withstands excessive situations to efficiently attain its vacation spot throughout the physique at full energy.
It’s one of many few probiotics that may truly be utilized throughout working.
Begin your runs with an empty intestine
Since we all know the primary reason for abdomen and toilet points whereas working is a decelerate of the digestive system, beginning your runs with an empty intestine will assist eradicate lots of the issues this causes.
Because you’re studying this, I can in all probability assume you’ve tried altering your pre-run and even your night-before vitamin to eat meals that will probably be digested shortly and are simple on the abdomen.
That is undoubtedly an excellent step, however as you’ve doubtless observed, it doesn’t all the time work.
Fortunately, there may be one comparatively new ingredient we’ve seen make an enormous distinction: Psyllium seed husks.
Psyllium seed husks are the outer overlaying of the Plantago ovata plant’s seeds and are a supply of soluble fiber and have been proven in analysis to assist make bowel actions simpler and extra constant.
In comparison with comparable fibers, psyllium is much less fermentable within the intestine, which implies it’s much less prone to produce flatulence, abdomen ache, and nausea [14].
Taking psyllium within the night helps guarantee you possibly can evacuate fully earlier than your morning run.
Psyllium seed husks can even assist add bulk to stool, which helps relieve the sensation of needing to go to the lavatory. That is particularly useful as a result of jostling that happens within the digestive tract throughout working.
Warmth stress safety
The ultimate aspect we have to deal with is coping with the exertional stress extra warmth causes to the intestine.
And, as soon as once more, some ground-breaking new analysis appears to have discovered an answer to this drawback.
New Zealand blackcurrant extract, wealthy in anthocyanins, has been proven in analysis to successfully defend and strengthen the intestine lining, mitigating warmth stress and bettering thermoregulation.
In a single research, members who supplemented with New Zealand blackcurrant for 7 days after which raced in sizzling situations skilled a 40% discount in heat-induced cell harm and “leaky intestine”.
In a separate research, blackcurrant was proven to scale back whole gastric misery signs in runners by 73%.
There may be additionally some newer analysis, unrelated to intestine well being, that exhibits blackcurrant could also be an general performance-enhancing complement as properly.
- Enhance the physique’s reliance on fats for vitality throughout train, which may additionally contribute to raised efficiency [15].
- Enchancment of 38 seconds in 5k efficiency in comparison with placebo [16]
- Common enhancements of 38 seconds, in comparison with placebo
Extra analysis is certainly wanted in these circumstances, however there’s little question that blackcurrant extract could also be a game-changer for runners battling heat-induced GI points.
With its potential to offer fast aid and improve efficiency, it might be value contemplating including this complement to your pre-race routine
Placing it All Collectively
Whereas virtually any probiotic or intestine well being complement will assist enhance your general digestive well being, you’ve distinctive challenges and wishes as a runner that generic probiotics simply don’t deal with.
If you happen to undergo continuously from abdomen and toilet points whereas coaching and racing, otherwise you simply need to enhance your general intestine well being, I extremely advocate testing MAS Flush.
Their probiotic is particularly designed to deal with the precise wants and abdomen points endurance athletes face when coaching and racing exhausting.
To my information, it’s the one probiotic focused particularly to endurance athletes that additionally addresses the widespread challenge of runner’s trots and needing to go to the lavatory when working.
Right here’s the hyperlink to take a look at their product: https://masedge.com/flush-for-runners/
As a be aware, MAS Edge is a long-time associate of Runner’s Join. We partnered with them particularly as a result of all the merchandise are designed particularly for endurance athletes and since they’re on the cutting-edge relating to the newest analysis.
Implementation Timeline: Your 16-Week Intestine Coaching Schedule
Weeks 1-4: Set up Baseline Tolerance
- Eat 30-40g carbohydrates/hour throughout simple runs >90 minutes
- Use single-source carbohydrate merchandise solely
- Doc all responses in detailed coaching log
- Concentrate on establishing constant fueling intervals
Weeks 5-8: Progressive Quantity Loading
- Enhance to 50-60g carbohydrates/hour throughout lengthy runs
- Introduce glucose-fructose mixtures
- Follow fueling each 15-20 minutes
- Start environmental situation testing
Weeks 9-12: Depth Integration Part
- Gas throughout tempo runs and marathon-pace classes
- Goal 60-70g carbohydrates/hour at increased intensities
- Take a look at full hydration and fueling protocols
- Refine product preferences based mostly on tolerance knowledge
Weeks 13-16: Race Simulation Mastery
- Execute full race-day vitamin throughout longest runs
- Eat 70-90g carbohydrates/hour for two.5+ hour classes
- Follow pre-race meal timing and composition
- Finalize backup fueling methods for race contingencies
The Backside Line: Your Intestine is Trainable
Your digestive system responds to progressive coaching identical to your cardiovascular and muscular methods.
The analysis is evident: athletes who systematically practice their intestine tolerance expertise considerably fewer race-day GI points and keep increased carbohydrate absorption charges throughout competitors.
Begin your intestine coaching protocol instantly, no matter the place you might be in your present coaching cycle.
Even 4 weeks of constant follow can dramatically enhance your digestive efficiency throughout endurance occasions.
Your subsequent private greatest would possibly rely much less in your VO2 max and extra on how properly you’ve taught your abdomen to gasoline your ambitions.
