Understanding GI Distress in Runners
- Prominence among endurance athletes
- Four causes of GI distress
- Mechanical
- Neuroendocrine
- Nutrients and changes in transit time
- Splanchic blood flow
- Differences between irritable bowel syndrome (IBS) and irritable bowel disease (IBD)
- More common symptoms of and treatment ideas for:
- Reflux
- Nausea and vomiting
- Side-stitch
- Diarrhea
The Digestive System
- Organs and their functions
- Mechanical digestion
- Chemical digestion
- Absorption
- Elimination
Strategies to Improve Digestive Health
- Sugar alcohols
- FODMAP
- Prebiotics
- Probiotics
- Postbiotics
- Probiotic supplements
- Water
GI Nutrition Plan
- Protein
- Fiber
- Fat
- Fluids
- Herbs and spices
GI Nutrient Timing Strategies
- Special considerations
- High versus low carbohydrate concentration products
- Simple sugar versus other products
- Gut training
- Nutrient timing matrix and recommendations for athletes with GI distress
GI distress and Masters Athletes
- 11 biological changes that happen with aging and how athletes can adapt accordingly