How to avoid digestive discomfort when training

No one can dispute the obvious: physical exercise is BENEFICIAL FOR OUR PHYSICAL AND MENTAL HEALTH, even for improving our digestive system and preventing digestive discomfort. And that's precisely the topic we're going to discuss.

When we exercise, our metabolism speeds up, and as a result, our ability to digest and assimilate proteins, fats, and carbohydrates also speeds up, leading to LIGHTER DIGESTION, AS WELL AS BETTER UTILIZATION AND ABSORPTION OF NUTRIENTS.

But today we are going to talk about the opposite, which is also very common, and that is how to avoid digestive discomfort when training.

Digestive problems during training

When we are digesting, blood circulation focuses on the abdominal area and the digestive tract, which means that exercising can cause undesirable discomfort:

• Abdominal pain.
• Bloating.
• Gastroesophageal reflux.
• Diarrhea.
• Vomiting.

What to do to improve digestion?

So, how can I avoid these digestive discomforts when training? As a simple outline, I'll give you the keys to achieve it:

NUTRITIONAL PLANNING

This is KEY, not only for sports performance and results, but also for the proper functioning of our digestive system. Eating very heavy meals, high in fat, or ultra-processed foods, will make your digestive system have to make an extra effort to digest all that food and take longer. A diet in which natural and well-processed foods predominate is always a relief for our digestion.

Drink water, yes, but don't flood your stomach

Another problem that often happens is that we drink water too quickly or too much at once. It's better to take small sips and control your breathing to avoid swallowing air.

Be careful what you drink during training

Drinking carbonated or overly sweetened beverages can cause a lot of discomfort when exercising. The ideal: WATER or specific "SMART DRINKS" for during training, such as Premium BCAA or Premium EAA, which hydrate us and provide amino acids to improve performance. But remember, in small sips!

Pre-workout meal

Ideally, eat a light meal between 45 and 60 minutes before starting your workout. If it's a main, more abundant meal, like lunch, it's recommended to eat it at least 2 hours beforehand. And what should the ideal pre-workout meal be like?

• Prioritize quality carbohydrates, such as fruits, rice, potatoes, oats.
• It should contain high biological value protein such as eggs, low-fat dairy products, lean meats and fish, Whey Protein or Vegan Protein.
• Be careful not to include too much fiber or be high in fat, as this slows down digestion.

Supplements that work and are good for your health

• PROBIOTICS: a basic supplement for athletes, and highly recommended for all those who want to take maximum care of their health, as it protects and restores intestinal flora, in addition to protecting the immune system.
• APPLE CIDER VINEGAR: which Weider now offers us in the form of delicious gummies. This supplement improves insulin sensitivity, which means blood glucose control, especially after meals, with a digestive effect. In addition, it has an antiseptic effect at the intestinal level, which can mean an improvement in the microbiota.