Understanding GI Distress in Endurance Sports

Endurance athletes, particularly triathletes, are no strangers to gastrointestinal (GI) distress. Symptoms such as nausea, bloating, diarrhea and acid reflux can strike mid-race or during training, potentially derailing months of preparation. But why is GI distress so prevalent in endurance sports?

Bob Seebohar, a leading sports dietitian, exercise physiologist and strength coach, shed light on this issue in a podcast interview with Bevan in which he explained how the unique demands of triathlon - prolonged exercise, high intensity and variable environmental conditions - create the perfect storm for GI issues.

What Causes GI Distress in Endurance Athletes?

  1. Reduced Blood Flow: During exercise blood flow is diverted away from the digestive system to supply working muscles, which can impair digestion and lead to discomfort.

  2. Dehydration: Triathletes often face dehydration due to long durations of activity and high sweat rates, further exacerbating GI symptoms.

  3. Environmental Stress: Heat and humidity common in triathlon events increase physiological strain, compounding digestive challenges.

  4. Mechanical Factors: The aerodynamic position required for cycling can compress the stomach and intestines, worsening symptoms like reflux or cramping.

  5. Psychological Stress: The mental and emotional demands of competition can amplify GI distress through stress-induced hormonal changes.

Is GI Distress Normal?

Bob emphasized a key point: while GI distress is common, it is not normal. Many athletes mistakenly accept these symptoms as part of the endurance experience, but with the right approach, they can be mitigated or even eliminated.

Managing and Overcoming GI Distress

Bob’s practical advice starts with improving the overall health of your digestive system. Addressing underlying issues, fine-tuning your nutrition strategy and tailoring your training to mimic race-day conditions are all critical steps. Understanding specific conditions like gastroparesis or small intestinal bacterial overgrowth (SIBO) can also help athletes seek targeted solutions.

For a deeper dive into the root causes of GI distress and actionable strategies to overcome them, click on the image below and tune in to our podcast conversation with Bob Seebohar.

You can also listen to Bob’s free ‘GI Distress Masterclass’ on YouTube for even more insights into tackling this common but manageable issue.

Bevan McKinnon / November 2024

Chris Collyer