Digestive tract disorders and activity

1. Causes of eating disorders during exercise

2. Meals before practice

3. The FODMAP diet

4. Examples of FODMAP-rich foods and their alternatives

5. Hydration of the organism

6. Additional substances

1. Causes of eating disorders during exercise

Causes of gastrointestinal disorders are not fully explained. It is suggested that the transport of blood from the kidneys to the active tissues (muscles) during exercise increases the permeability of the mucous membrane and contributes to nausea, vomiting, abdominal pain and diarrhea. Inadequate meals before and during exercise or start can also cause problems.

2. Meals before practice

People who are uncomfortable with dietary fiber before training should limit their dietary intake of low-fiber foods such as tomatoes (no fiber), olives, raisins, grapes, beans, etc. Most fruits and vegetables are high in fiber In order to reduce their amount, vegetables prepared in broth or cooked in pairs should be eaten.

3. The FODMAP diet

It allows you to identify products that cause discomfort. Recommendations from Monash University suggest eliminating FODMAP-rich products for 68 weeks and then gradually introducing them under the supervision of a dietitian after 8 weeks. Gradual introduction is to identify discomforting products.

4. Examples of FODMAP-rich foods and their alternatives

Vegetables: onion, garlic, celery, cabbage, peas and products based on them In the production of fruit: peas, peaches, oats, nectarines and most dried fruits Vegetable: onions, garnishes, carrots, porridge, beans, cabbages, slices of celery: red bean, soybeans: FOB-free, orchid flour, orchis flour-based orchid bread, rice flours, oat flour and celery flakes, gluten-free macaroni, raisins, rice commodity Oats: bananas, most citrus fruits (except for malted grapes, corn kernels), mangoes, almonds, citrus fruit, mango, citron juice, citrons, tomatoes, oranges, peppers, tomato, mangoes and tomatoes: oregano, oreganies, onions and oregans.

5. Hydration of the organism

The European Food Safety Authority recommends a daily fluid intake of approximately 2 l for women and 2.5 l for men (with moderate physical activity and good environmental conditions) per kilogram of body weight: 3045 ml/kg body weight, e.g. 70 kg × 30 ml = 2100.

6. Additional substances

Acetylsalicylic acid and NSAIDs contribute to increased intestinal permeability and may increase the incidence of gastrointestinal disorders. Limiting the intake of aspirin and non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may improve the functioning of the digestive tract. Supplementation with probiotics in combination with nutritional strategies helps people who are active with gastroesophageal discomfort.