Athletic Performance and Gut Health Nutrition with Wendi

5 myths that may be hindering your athletic performance-related gut health.

Gastrointestinal (GI) or ‘gut’ issues are a common problem, affecting about 45-85% of athletes (ter Steege et al, 2012). Issues include heartburn, acid reflux, chest pain, nausea, vomiting, gastritis, constipation, diarrhea, bloating, gas, etc. There are several pathways of communication between the brain and gut, the most prominent being the vagus nerve (Breit et al. 2018) and over 90% of this communication is from the gut to the brain (Bonaz, Bazin & Pellissier 2018). How crazy is that? Because our gut communicates to our brain more than the other way, it is crucial to build a strong gut. GI issues can be caused by numerous factors, including stress, nutrition,nutrient timing, medications, and dehydration. Good gut health can result in reduced inflammation, improved sleep quality, and greater mental well-being.

Myth: After eliminating foods you don’t need to reintroduce them.

Fact: Elimination diets such as low FODMAP were developed with the intention of foods being reintroduced. Eliminating foods increases the risk of potential negative effects on the microbiota and nutritional adequacy. Foods high in FODMAPs are high in the prebiotics that fuel our gut bacteria.

Myth: Drinking water causes bloating.

Fact: Drinking water during and after a meal can actually aid in the digestion of food. Water helps with the absorption of nutrients needed to perform at an elite level. See Tips for Staying Hydrated!

Myth: Snacking is bad for your gut.

Fact: Snacking can help curb hunger and reduce the risk of overindulging in a meal, which could lead to indigestion. Eating 5-6 times per day or every 3-4 hours is recommended to keep your blood sugar stable and for optimal digestion. Snacks are a great opportunity to add fiber through fruits and veggies to strengthen your gut microbiome.

Myth: Intermittent fasting is necessary to improve gut health.

Fact: People who have experienced overindulgence in food may think that they need to restrict intake the next day or to fast for an extended period of time to compensate for the extra calories consumed. However,the continual diet mentality of overeating and then restricting can be endless and harmful to your body. Check out the blog on Overindulge on Thanksgiving? Damage Control Tips for the Weekend After for tips on how to get back on track after a holiday get-together or a night out with friends. There are many foods to include after overindulging to support gut health, such as fermented foods and veggies, as well as giving your body time and returning to normal eating habits.

Myth: We must take a probiotic and prebiotic supplement to support our microbiome.

Fact: Prebiotics are the foods that fuel the probiotics, or good gut bacteria. Prebiotics are essential to increase good bacteria in the gut, improve digestion, and boost the immune system. While some may benefit from supplementation, using the Athlete’s Performance Plate and including a variety of foods such as vegetables, dairy, and fermented foods will help fuel a healthy gut and enhance your performance.

Tips for Improving your gut health:

Start your day with fiber and get veggies in early! Check out this quick and easy way to include veggies in the morning.
Add beans to meals often for extra fiber.Beans contain 30g of fiber per cup. Check out some tips on how!
Increase foods containing prebiotics and probiotics gradually. A sudden change in intake of prebiotics and probiotics can cause GI distress. Gradually adding in these foods will help create a strong gut!

Travel Tip: Foods high in prebiotics tend to increase gas in the GI system. This is not always a bad thing, but when flying for competition, bloating can become excessive and prolonged. If you can relate to having uncomfortable bloating from flying, try this tip: Consume foods low in prebiotics before your flight and then consume the majority of fruits and veggies upon landing.

Recipes to try:

Very Berry Greek Yogurt

Vanilla Berry Blast

Black Bean Cranberry Quinoa Salad