Gastrointestinal Health and Sports Practice

Benefits of Physical Exercise

Regular physical exercise brings numerous benefits to people’s health, such as: reducing the risk of cardiovascular diseases; controlling blood glucose levels and protecting against the development of Type II Diabetes; reducing blood pressure; improving mobility and maintaining muscle and bone health; preserving mental health, reducing the risk of depression, dementia and improving sleep patterns, self-esteem and well-being; among others.
Gastrointestinal health is another benefit found in regular physical activity. However, in certain situations, especially in endurance sports, some intestinal symptoms and changes can be identified. Nausea, vomiting, heartburn, gastro-oesophageal reflux, diarrhoea and flatulence are some of the symptoms reported by this group of athletes. The appearance of each sign is uncertain and is influenced by the type, duration and intensity of the exercise and the diet prior to the sports practice.
If the athlete has a history of gastrointestinal changes, this clinical picture also tends to worsen with the increase in the intensity of physical exercise. In the remaining portion of athletes, these symptoms are not harmful to health in the long term, but their appearance may compromise physical performance, either in preparation moments or during the competition itself, leading the athlete to decrease their physical performance and to feel changes in recovery after the exercise.
With many factors influencing the development and occurrence of these symptoms, diet is one of those that shows equal importance in minimising this situation. Therefore, essential nutrients such as fibre, fat and protein should be taken into consideration in the meals prior to the sports event.  

Fibre

Fibre is a carbohydrate not digested by the body, its benefits being intrinsically linked to gastrointestinal health. Its main functions are: maintaining a healthy intestinal microbiota; promoting intestinal function by increasing the volume and transit of stools; avoiding hyperglycaemia after meals; and contributing to prolonged satiety.
With these benefits, the main food sources of fibre should be present in the diet of any person (athlete or not). In the case of an athlete, who is having a meal prior to a sports event, foods with a high content of fibre should be avoided, as they slow down the whole digestive process and may develop the previously mentioned symptoms.
Therefore, legumes (beans, chickpeas, lentils, broad beans), leafy vegetables (cabbage, spinach, etc.) and some whole grain cereals (whole grain rice and pasta) should be avoided at these times to ensure better gastrointestinal functioning and to maintain physical performance.  

Fat and Protein

Although essential to the body function, development and maintenance of muscle mass of any athlete, food sources of these two macronutrients are difficult to digest. And since the body, during sports practice, directs the blood flow to the limbs or muscle groups used, the whole digestive process becomes even more limited.
Even so, even with some caution in the choice of foods, the ideal is to ensure that the inclusion of some of these foods is made with due anticipation to the beginning of the competition and avoid that on that day foods that do not belong in the athlete’s eating habits are included.
This group includes foods such as dairy products (rich in casein), oleaginous fruits (walnuts, almonds, peanuts and their derivatives), sauces rich in fat (mayonnaise and cream), red meat and fatty fish (because of their high content of protein and simultaneous of fat).   Nutritionist, Jacinta Mendes 3341N