Fueling Strategies for Training Competition: Race Day Next Level© Performance Nutrition Guide for Avoiding Gut Distress
By Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND
@TheRunningNutritionist
Fueling for training and competition are critical for managing energy levels, staying hydrated and attaining full and complete recovery.
Your gut works very hard to make sure the rest of your body reaps the benefits of the food you eat. As CEO of your diet, the gut is responsible for starting the digestion process, managing the temporary storage, as well as assimilating and delivering nutrients to the blood, liver, muscles and heart. As a result, your gut often works overtime and wears and tears from factors such as aging, poor and processed foods, alcohol, over the counter medication, stress, irregular eating behaviors and hereditary factors.
If you have gut issues, you’re not alone. There are probably dozens of other athletes playing their own “soundtrack” during training and competition! Gut issues affect between 45% and 85% of athletes and can include upper GI issues (heartburn, chest pain, nausea, vomiting, gastritis, peptic ulcers, or stitches) or lower GI issues (gas, bloating, urge to defecate, diarrhea, hemorrhoids, and colitis or inflamed colon).
In addition to the pre-training/competition diet, factors such as stress, climate, dehydration, and non-steroidal anti-inflammatory drug use (NSAIDs) can affect gut health. Additional factors can include the obvious mechanical force of running, and less-obvious nuances like the stress of competition causing altered gut blood flow or changes to gut movement and neuroendocrine (brain/hormone) balance in response to desiring a first-place finish!
No worries! The solution is simple once the cause is determined. Sometimes, you can find the culprit by asking yourself a few simple questions about your diet, drinking, and OTC drug habits, leading up to your training sessions or competition.
Ruling out food-related issues may require a thorough dietary analysis that may involve: 1) food sensitivity or allergy blood testing for food intolerances to gluten, lactose, or spices; 2) stool testing; 3) gut testing to see if there is a more serious underlying issue like a bacterial infection like H. Pylori’s, which causes chronic inflammation of the inner lining of the stomach. Supplementation such as probiotics, enzymes, and electrolytes or multivitamins may also be necessary. If you are having trouble pinpointing the culprit, a sports dietitian (CSSD, RD) or a gastroenterologist can evaluate and order tests like an endoscopy or colonoscopy.
Plagued by gut distress, especially before competitions? Try the following:
Eat a low fiber diet for 1-3 days prior to a competitive event. That means skipping large vegetable salads, fruits with skin, and high-fiber cereals.
Small meals. Try eating small, more frequent meals throughout the day instead of three big courses.
Go for a vegan snack. Choose plant-based and lactose-free items. Milk sugar is often responsible for gas and bloating for those who are sensitive or lactose intolerant.
Try a gluten-free pre-workout snack and meal. Get tested for celiac or gluten intolerance if you suspect that you are affected by the wheat protein component called gluten, which is present in breads, cereal, pasta and snacks. CHI Energy Bites™ are vegan, gluten free, allergen free, and organic @CHIenergyBitesofficial.
Medical Disclaimer. The Service, Content and other services and information presented by the RaceDay Next level Performance Nutrition Guide is for educational purposes only and is in no way intended to diagnose, cure, or treat any medical or other health condition. The Service, including any Content therein, does not constitute medical advice and is not intended to be and should not be used in place of the advice of your physician. Before starting any diet or fitness program, consult your physician to determine if such program is right for your needs. Do not start a diet or fitness program through the Service if your physician or healthcare provider advises against it. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
References
Baker, L. B. “Sweating rate and sweat sodium concentration in Athletes: A review of methodology and Intra/Interindividual Variability.” Sports Medicine, 2017, 47(S1), 111–128.
Belval, L. et al. “Practical Hydration Solutions for Sports”. Nutrients 2019, 11, 1550.
Dorfman, Lisa. Legally Lean: Sports Nutrition Strategies for Optimal Health & Performance. Momentum Media Sports Publishing (2015)
Dorfman, Lisa. “Nutrition for Exercise and Sports Performance.” Krause's Food & The Nutrition Care Process, 15th Edition, W.B. Saunders, 2019.
Dorfman, L. “Nutrition, Wellness and Consumer Issues,” Designing and Teaching Fitness Education Courses. Human Kinetics, Illinois, 2022, pp 97-130.
Getzin, A.R.; Milner, C.; Harkins, M. “Fueling the Triathlete: Evidence-Based Practical Advice for Athletes of All Levels.” Curr. Sports Medicine. Rep. 2017, 16, 240–246.
Jeukendrup, A.E.; Jentjens, R.L.P.G.; Moseley, L. “Nutritional Considerations in Triathlon.” Sports Medicine. 2005, 35, 163–181.
Kerksick, C. et al. "ISSN Exercise & Sports Nutrition Review Update: Research & Recommendations.” Journal of the International Society of Sports Nutrition. 2018 Aug 1;15(1):38.
Maughan, R. et al. “IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete.” Br J Sports Medicine. 2018; 52: 439–455.
Thomas, D.T.; Erdman, K.A.; Burke, L.M. “Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics. 2016, 116, 501–528.
Tiller, N. et al. “International Society of Sports Nutrition Position Stand: Nutritional Considerations for Single-Stage Ultra-Marathon Training and Racing.” Journal of the International Society of Sports Nutrition. 2019 Nov 7;16(1): 50.
Vitale, K. and Getzin, A. “Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations.” Nutrients 2019, 11, 1289.
Wolinsky, I., & Driskell, J. A. (2008). Sports nutrition: Energy metabolism and exercise. CRC Press.
Professional Sports Nutrition Organizations:
Australian Institute of Sport. https://www.ais.gov.au/nutrition
Collegiate, Professional Sports Dietitians Association (CPSDA) What’s In Your Sweat? Sherman, Taylor, RD and Siekaniec, Claire, RD.
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Meet Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND
@TheRunningNutritionist
Known internationally as The Running Nutritionist®, Lisa is an award-winning leader to industry, academia, the public & press for more than 3 decades. Lisa has built a global integrative culinary sports nutrition & performance private practice & corporate consulting business working with Olympian athletes, and prestigious luxury resorts such as Ritz Carlton, Sandals & Norwegian Cruise Lines. Lisa designs, writes, and speaks about delicious dishes, menus and diets and travels worldwide sharing the “gospel” of good food, fresh tastes, and plant-based cuisine. Her passion for food, fitness, emotional balance and for life is contagious.
A ’19 President’s Council National Excellence in Practice Award Recipient, Lisa is a Licensed Nutritionist/ Registered Dietitian, Board Certified Specialist in Sports Dietetics, Board Certified Professional Counselor, Certified Chef, Certified USAT&F & USA Triathlon Coach, Certified Reiki Practitioner, Certified Horticulturist & Fellow of The Academy of Nutrition & Dietetics. She served as the ’08 US Sailing Olympic Team Nutritionist for Beijing Olympics & Nutrition Expert for the Zumba Plate® program. She currently serves as a contractor for KBR as a High-Performance Nutritionist for Special Ops for the US Military at SOCOM South.
As a chef, she has been inspired by her colleagues and collaborations with some of the top chefs at spas, hotels, restaurants, as instructor at Johnson and Wales University & Miami Culinary Institute; as an intern at Culinary Vegetable Institute/Chef’s Garden. She founded the company CHI Energy Bites™ @CHIenerybitesofficial an organic, vegan, gluten free, superfood infused purpose driven pre- and post-workout snack to help athletes fuel optimally and recover completely after training and competition. She is an inducted member of prestigious organizations such as Les Dames d ‘Escoffier, Board Director of American Culinary Foundation Miami, and the James Beard Foundation. Lisa serves as Chef Alliance Director for Slow Food Miami and consults as Chef Ambassador for Fullei Fresh® Sprouts & Culinary Wellness Consultant for Chic Bahamas Weddings.
The author of 8 books, Lisa has appeared on 20/20, Dateline, Good Morning America Health, FOX News, CNN, MSNBC and ESPN & has been featured in numerous publications including: USA Today, Newsweek, Wall Street Journal, New York Times, Men’s Fitness, Outside & Runners World magazines. In her spare time, Lisa has competed in more than 35 marathons (PR 2:52:32), Ironman USA Lake Placid, and hundreds of running and multisport races from track to ultradistances. She was a member of TeamUSA for the ’04 World Long Distance Duathlon Championships. Lisa is a wife and mother of 3, and pet mama to her dog Cookie.