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Types of Sugars: Digestibility and Potential Gut Problems
A second factor to consider when choosing the form of carbohydrate drink is the type of sugar. Not all carbohydrates are the same when it comes to digestion. Some can cause excess stress to the gut. Intestinal distress is a common complaint from athletes. It can occur before, during, and after training and competition. And it often affects performance. While swallowing air during eating and drinking is one cause, most gut problems are due to the ingestion of certain types of carbohydrates. Simple sugars that don’t require digestion include fruit juice and honey; their glucose and fructose is readily available without digestion. Other sugars, such as sucrose, maltose, and corn and rice syrups, must be digested in the gut before their glucose is available for absorption.
Other potential digestive problems can occur when double sugars and complex carbohydrates are combined with protein. This is due to the fact that both foods digest at very different rates. When combining protein liquids or foods with carbohydrate liquids or foods, use simple sugar sources, such as fruit juice, honey, or ripe fruits. In addition, the use of amino acids, which don’t require digestion, can help avoid the potential of digestive stress.
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Experiment to find out which liquid and solid carbohydrates work for you—meaning which don’t cause intestinal distress, which make you feel the best, especially in your gut after consuming, and which seem to give you more energy and better recovery. The use of a heart-rate monitor can be helpful in your efforts to find the best combination of liquid and solid during a long training session. For example, you’ll be able to run or bike slightly faster with more comfort at the same heart rate after consuming certain liquids or foods, compared to others.
Question: It seems that come race day—I primarily run 10Ks and half-marathons—my stomach gets upset in the early hours. I have to get up quite early for these dawn starts to make sure my stomach settles down. Are there any food or drink supplements that you can recommend that will calm my pre-race jittery stomach?
Answer: This is often not food-related but rather your sympathetic system keeping you overactive. In this situation, food will not digest well and could give you a jittery stomach. I would be careful with caffeine as it can further upset your stomach. One way of calming down your overactive nervous system is to use some deep breathing relaxation techniques (see chapter 28). Regarding diet, make sure all you eat is healthy food. Then, experiment to see which food and drink helps relax you more, or which items don’t trigger stomach symptoms.
This trial and error period should be done during training, not competition—especially training that mimics your competitions in relation to time of day, total time, similar course and weather, and other factors as best can be matched.
