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Some data show that during exercise, the blood flow of viscera can be reduced to 80%, while the gastrointestinal tract belongs to the state of ischemia when the blood flow is reduced to 50%, which may lead to mucosal damage and changes in gastrointestinal motility.
It is suggested that it should be small but regular.
As for the influence of gastrointestinal secretion and absorption, the most important is that the absorption rate of carbohydrates will be significantly limited.
But none of these emergencies is terrible – running has a stomachache and wants to go to the bathroom.
Although the actual situation varies from person to person and may sometimes be related to psychological factors, on the whole, the causes of these gastrointestinal symptoms are no more than mechanical factors, physiological factors and nutritional (dietary) factors.
Consider avoiding or limiting solid foods and replacing them with liquid supplements.
Some sports medicine textbooks list important gastrointestinal physiological changes during exercise, including reduced visceral blood perfusion, changes in gastrointestinal activities, and changes in the secretion and absorption of gastrointestinal tract.
But in fact, according to some medical statistics, there are prone areas around the left and right middle abdomen or navel.
Running or other sports too soon after eating is one of the main reasons, but there are still some other assumptions in medicine: including spasm of diaphragm, air blockage in intestine, etc.
Mechanical factors are easy to understand, mainly the vibration during exercise and the increased abdominal pressure during exercise.
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And finally lead to abdominal pain.
Physiological factors are less known.
The excessive intake of carbohydrates and the high concentration of supplements mentioned above belong to one of the nutritional (dietary) factors.
There are generally three points: don’t eat a lot at least 2 hours before exercise.
The effect of the change of gastrointestinal motility on the stomach is mainly the decrease of cardiac tension and slow gastric emptying, which may easily lead to gastroesophageal reflux, gastric distention, nausea and nausea.
These factors further cause ischemia of diaphragm or gastrointestinal tract, improper stimulation of viscera or peritoneum, abdominal muscle tension…
In addition, there is about 10% chance on the left upper and lower abdomen, right upper and lower abdomen and belly button, and about 5% chance below the least belly button.
Under such circumstances, trainers and experts can give limited advice on the prevention of abdominal pain during running or exercise.
About drinks: water should be added properly during exercise.
Running diet: timely, appropriate and appropriate concentration is the principle.
On the whole, these three areas account for 20% to 50% of abdominal pain during exercise.
Some data show that those engaged in endurance sports have a 30 ~ 50% chance of gastrointestinal symptoms, including acid reflux, nausea, stomach pain, flatulence, colic, strong stool, diarrhea and even bloody stool.
The food content shall be based on the principle of low fiber, low fat and low protein, with an appropriate amount of carbohydrates, and do not deviate excessively from the diet of daily habits before exercise or competition.
If you want to use supplies other than water in sports, especially in competitions, you should try them during training, and it is not recommended to drink drinks with too high concentration, and you should also reduce irritant drinks (such as too sour).
Many people blame this problem on “not eating well and not eating right” before running, but in fact, even if you don’t eat anything before running, you may still be unable to avoid stomach pain and diarrhea.
Have you ever encountered this embarrassment during running? The more you run, the more your stomach hurts, and you can’t find a toilet everywhere…
The duodenum will also be disturbed, and the small intestine and large intestine below the duodenum are uncertain, but it can be suspected that some runners or athletes are prone to diarrhea during exercise.
Considering these areas, it seems that we can’t explain it only by eating too much.
Depending on personal conditions, it can even be extended to 3 ~ 4 hours; Drinking water during exercise should be small but regular, which can not only avoid abdominal pain caused by excessive amount, but also avoid excessive loss of water; Don’t drink sports supplements or drinks with too high concentration.
Because you ate too much before running? Not necessarily! In many people’s experience, similar abdominal pain often occurs in the left middle abdomen, about a little below the stomach.
What is the situation that runners fear most on the way to running a marathon or during normal training? The answer is expected to be strange: no water, no mobile phone, sudden wind and rain…
During exercise, internal organs may be ischemic, but also slow down peristalsis and poor absorption.
About diet: eating should be 2 ~ 3 hours before exercise, or even 4 hours in advance according to personal conditions.
The main impact is that it is easy to cause diarrhea when the intake of carbohydrates is excessive or the concentration of drinking supplements is too high.
Others, including high fat, high protein, high fiber, excessive overall diet, improper eating time, etc., also belong to the factors that may cause gastrointestinal discomfort.
It’s reasonable to explain it by eating too much.
Develop the habit of going to the toilet before exercise or competition to reduce the impact of internal urgency and diarrhea on activities.