Disturbances in the digestive tract and activity

1. Causes of eating disorders during exercise

2. Meals before practice

3. Examples of FODMAP-rich foods and their alternatives

4. This is a list of the official languages of the Republic of Poland

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1. Causes of eating disorders during exercise

Poorly selected meals before exercise and during training or start can cause additional problems. Attention has been paid to food ingredients such as fiber, fat, protein, high osmolarity (> 500 mOsm/l) carbohydrate drinks. The causes of gastrointestinal disturbances are not fully explained. The results of a study conducted in the early 1990s showed a link between exercise and eating at start among Half Ironman runners.

2. Meals before practice

In addition, foods with a reduced amount of fiber, such as tomatoes (without skins), olives, sugar, grapes, grapefruits, beans, should be added to meals. They should be converted into vegetable beverages: rice, almonds, or taken at other times of the day (breakfast, second breakfast, dinner). Foods should be prepared gently: soak with a small amount of fat, gently grill or cook in pairs. If the workout is longer, it is worth planning an extra lunch hour or 45 minutes before the exercise.

3. 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 baking soda, orange flour, pickled orange bread, rice flours, oatmeal flour and celery flakes, gluten-free macaroni, raisins, rice compote

4. This is a list of the official languages of the Republic of Poland

During training, it is advisable to practice the hydration regimen.Food Safety recommends that the daily fluid intake, i.e. the amount of water from beverages and foodstuffs, be around 2 l for women and around 2.5 l for men (with moderate physical activity and good environmental conditions).Furthermore, the fluid losses caused during activity should be compensated.Full-out fluid needs should be distributed in time.Effective fluid content should be ensured during the day.The European Food and Drug Administration calculates the weight per kilogram of body weight: 3045 ml/kg, e.g. 70 × 30 ml = 2100 ml.

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Supplementation with probiotics in combination with dietary strategies helps active people with gastrointestinal discomfort during activity. The two main commercially used species are Lactobacillus acidophilus and Bifidobacterium bifidum. The positive effect of supplementation is observed after taking probiotic medicines for several weeks. There may be mild bloating, diarrhoea, discomforts, but this is temporary. Limiting the intake of aspirin and non-steroidal anti-inflammatory medicines (NLPZs) such as ibuprofen may improve the functioning of the digestive tract. Most studies suggest that changes in the effectiveness of the supplementation with aspirin may increase to 10 degrees.