I have recently completed a 20 mile run, and am suffering with the stiffness and aches that can be expected.  But I am finding i am having problems with my digestive system.  My stomach seems to be excessively swollen, and bloated.  I am not overeating as I am not feeling overly hungry, even though my stomach is making horrendous noises at me,  what could be the cause of this?  I have recently starting taking Glucosamine and omega 3 sports tablets, and am using a lot of deep heat to help with the aches in my legs and swelling.

Julie

Answer:

 Hi Julie,

When we exercise our circulation is focussed on getting blood and nutrients to our extremities. This means that our sympathetic nervous system is in use when we are exercising, or under stress. In contrast our parasympathetic nervous system is responsible for stimulating our digestive system and works better when we are relaxed and our heart rate is slower. This is why it isn’t advisable to eat within 30 minutes of exercise, or when we are stressed.

You do need to replace nutrient loss after exercise and this is why a low allergenic supplement that is easy to digest can be a better option than a meal. Additionally if you constantly eat the same food, particularly wheat or dairy, after exercising it is possible your body may develop an intolerance to that food. Try taking a protein/carbohydrate supplement after exercise and varying your diet.  You may also consider a hypotonic sports drink if you have muscle cramping and swelling.

A common cause of low appetite and bloating after eating or taking supplements is hypochlorhydria (low stomach acid). A Nutritionist can diagnose this with a simple test that can be posted to you.

Kind regards,

Emma Wight-Boycott (nee Wooldrage)
MSc Nutr (2009), PGDip Nutr, PGcACNEM, Dip. Sc Nutr

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1. Digestive Problems
2. Racing and Period Problems
3. Running and Bowel Problems

The Energy System

ATP (adenosine triphosphate) is the immediately usable form of chemical energy for muscular activity (by immediate we mean that when energy is released from ATP a portion of that energy goes directly to facilitate muscular contraction). The chemical energy stored in ATP comes, originally, from the foods we ingest. The process of intermediary metabolism “transfers” the chemical energy found in foods into the chemical energy stored in ATP. So you can see from this that without the correct fuel supply you will have a depleted energy system. What is generally meant by fuel supply is the type of foodstuff used for ATP production during exercise. There are three foodstuffs:

1. Protein
2. Carbohydrate
3. Fat

Protein:

Protein can be used as an energy fuel but it is not normally a significant fuel during most forms of exercise. However, under conditions of very long endurance activity, protein will contribute anywhere from 5% to 10% of the total energy need. The main contribution of protein is to cellular and tissue growth and repair in thebody. Proteins are complex molecules containing Amino Acids.

Carbohydrate and Fat:

There are two major factors that significantly affect the preference for and interaction of carbohydrate and fat fuels during exercise: the intensity and duration of exercise and diet – as exercise intensity decreases and duration increases, fat becomes the major source of fuel.

The importance of the relationship between nutrition and exercise performance is obvious: Good nutrition is essential to proper growth and development.

When studying nutrition it is important to take into account the following:

• Basic nutrients.
• Food requirements.
• Eating habits.

A Basic Guide to Nutrition

Our first interest is in basic nutrients, of which there are three classes:

1. Energy nutrients (discussed above)
2. Vitamins and minerals.
3. Water

1. Vitamins and Minerals:

Most vitamins are vital to the metabolism of fats and carbohydrates and are classified as water soluble or fat soluble.

Water soluble vitamins:

These are vitamin C and the B complex. These are not stored in the body and must be constantly supplied in the diet. Since they are not stored, when they are taken in excess they will be passed in the urine.

Fat Soluble vitamins:

The fat soluble vitamins – A, D, E, and K are stored in the body, mainly in the liver but also in fatty tissue. Whilst this means that these vitamins need not be supplied every day, it also means that excessive accumulation can cause toxic effects.

Minerals:

These are inorganic compounds found in trace amounts in the body and are also important to proper bodily function. Calcium, phosphorus, potassium, sodium, iron and iodine are a few of the more important required minerals.

Water:

Of all the nutrients water is probably the most essential for human life. Water makes up about 50% to 55% of our total body weight, 72% of our muscle weight and 80% of our blood is water. Water is important in the regulation of body temperature, and it is the medium in which all the body processes occur.

2. Food Requirements:

Food requirements are dependant upon two major factors: nutritional needs and caloric needs.

Nutritional need: no one nutrient should supply 100%of the caloric intake. Of the total calories taken in, a certain proportion should be derived from each of the three food nutrients:

Protein 10% – 15%
Fat 25% – 30%
Carbohydrates 55% – 60%
Caloric Needs: The calories taken in as food should be approximately equal to the caloric expenditure resulting from body maintenance and physical activities.

3. Eating Habits:

It is essential to have good eating habits and this entails how to select foods and how many meals to eat per day (this can be dependant on your caloric needs). It is most common to select foods from the following four food groups:

1. Milk and cheese.
2. Fruits and vegetables.
3. Meat and high protein foods.
4. Bread and cereals

Related posts:

1. An Introduction to Sports Nutrition
2. Nutrition: Get Back To Basics
3. Top 10 Nutritional Tips For Runners