A common scenario, you eat a pre-workout (race/ride/run/gym session) snack and you feel (almost immediately) bloated and end up with stomach cramps and gas that makes you feel awful. Your stomach is doing summersaults and your wondering if you can find a port-a-potty along your route.

Did you know that this means you are not properly digesting your food? And unfortunately this means that your performance will suffer as a result!

This is because if your not digesting your food properly, you will not absorb the micronutrients (vitamins and minerals) you need to fuel your body properly. Gas and bloating might be common, but it is not normal. It’s your body’s signal to you that something isn’t working right.

Why is this happening?

• You might be eating too large of a pre-workout snack. Make sure your last meal was 2-3 hours prior to a hard workout and that your snack is small and easy to digest. If you are still digesting your food going into your workout, your body is not optimizing your energy towards your performance!
• Focus on slowing down while eating your meals and snacks. If you are eating while multi-tasking, you are not in a rest and digest state!

• Perhaps you are fueling up on ultra-processed foods or fast food. If you are eating processed and packaged foods loaded with seed oils, preservatives and/or food dyes, these can create a lot of inflammation in your body and be difficult to breakdown.
• Consider food sensitivities. If you are still struggling, perhaps its what you are eating. See below for options on identifying food sensitivities.

So what’s the solution?

• Focus on small, easy to digest snacks about 20-30 mins prior to workouts. Think fruit + 1 Tbsp nut butter or a small handful of nuts. Focus on a mix of carbohydrates and protein for fueling and recovery snacks. (more snack inspo below…)
• Find 15 mins to sit down to eat without distractions. This puts you in a rest and digest state and supports your body’s ability for optimal digestive enzyme and stomach acid release. Digestive enzymes and stomach acid are needed to properly breakdown your food.

• Focus on whole foods. Single ingredient if possible. Bananas, potatoes, rice and nuts or grass-fed meat sticks are great alternatives to packaged and processed foods. If you need an energy bar for convenience, look for brands without seed oils or a long list of ingredients that you don’t understand.
• Experiment with food challenges to identify any food sensitivities that might be causing distress. For example, if your snack always involves yogurt or cheese, try switching it up – is dairy causing your gut distress? Work with a holistic practitioner who can help walk you through a food challenge or try Whole 30 and see if you feel better.

Need some inspiration?
Here are some snack ideas:

• Veggie sticks with hummus or nut butter
• Rice cakes and nut butter
• Dried fruits and nuts (trail mix without dairy or candy)
• Meat stick and plantain chips
• Tortilla chips (organic) dipped in guacamole or hummus
• Banana and a small (8oz) protein shake.
• Apple or banana with a pack of nut butter (~2 Tbsp)
• 3/4 cup cooked potatoes + 2-3 oz cooked chicken

Want to learn more about the top 3 digestive issues I see in maturing athletes?
Grab a copy of my FREE “Athlete’s Digestive Troubleshooter“ guide today!

If you still don’t know where to begin, reach out! This is where an I can help support you and guide ways to make healthy swaps and support you in your journey. You might also need strategic supplemental support along the way based on your bio-individual needs. Click HERE to book a free Discovery Call Today!