Digestive issues, bloating, reflux, or abdominal cramps… These discomforts affect a large proportion of athletes, regardless of their level.Yet digestion plays a key role in comfort, energy, and sports performance. Understanding the link between sport and digestion makes it possible to adapt habits and complete your Kinomap sessions in better conditions.
1 – Why does exercise disrupt digestion?
During physical activity, the body directs blood flow primarily toward the muscles, heart, and lungs to meet the demands of exercise. As a result, the digestive system receives less blood supply and slows down. This reduction in digestive activity can cause discomfort, especially when the effort is intense or long-lasting.
Certain factors can worsen these issues:
- A meal that is too heavy or eaten too close to training
- Foods that are difficult to digest
- Dehydration or, conversely, excessive fluid intake
- High-impact sports (running, team sports)
- Stress or nervousness before exercise
2 – Meal timing: a key factor
Respecting meal timing is a decisive factor.
- Main meal: ideally consumed 2 to 3 hours before exercise, allowing for complete digestion.
- Pre-exercise snack: possible 30 to 60 minutes before, light and low in fat and fiber (see article: *What should you eat before a workout?*).
- Post-exercise phase: wait for physiological stabilization before any substantial food intake.
The higher the intensity of the effort is, the more digestion time is required.
3 – Foods to prioritize before exercise
The goal is to ensure sufficient energy intake while limiting digestive load.
Easy-to-digest carbohydrates:
- White rice
- Pasta
- Potatoes
- White bread
They help replenish glycogen stores without overloading the stomach.
Well-tolerated fruits:
- Ripe banana
- Applesauce
They provide simple carbohydrates, vitamins, and minerals while remaining easy to digest. Their low content of insoluble fiber (dietary fiber that the body does not digest) limits the risk of bloating or cramps during exercise.
Lean proteins, in moderate amounts:
- Eggs
- Fish
- Poultry
They help avoid prolonged digestion.
Fats, in moderation:
- Olive oil
- Nuts in small portions
They should be consumed in limited quantities and from high-quality sources to avoid disrupting digestive comfort.
4 – Foods to avoid before exercise
Some food, although compatible with a balanced daily diet, can disrupt digestion when consumed too close to physical activity. Limiting them before exercise helps reduce the risk of digestive discomfort.
Excess fats:
- Saucy dishes
- Fried foods
- Highly processed products
They significantly slow digestion. Their prolonged presence in the stomach can cause heaviness, nausea, or reflux during exercise.
Insoluble fibers:
- Raw vegetables
- Legumes (chickpeas, red beans, etc.)
- Whole grains
They stimulate intestinal transit and can promote bloating, gas, and abdominal cramps, especially during high-impact activities.
Spicy, acidic, or very sweet products:
Highly spicy or acidic foods can irritate the digestive lining and worsen heartburn. Sugary products, on the other hand, can cause rapid blood sugar fluctuations, leading to digestive discomfort and decreased energy during exercise.
5 – Hydration and digestion: finding the right balance
Poorly managed hydration can be a source of digestive discomfort.
- Drink regularly throughout the day
- Avoid large quantities just before exercise
- Take small sips every 10 to 15 minutes
- Avoid drinking very cold beverages
6 – Adapting nutrition to your sport
Not all sports affect digestion in the same way.
- High-impact sports (running, team sports): more sensitive digestion, requiring increased attention to meal content and timing.
- Endurance sports: it is important to test nutrition during training to avoid issues during competitions.
- Low-impact sports (cycling, swimming): generally better tolerated from a digestive standpoint.
7 – The role of stress and breathing
Stress directly affects the digestive system. Short or blocked breathing can worsen abdominal pain.
- Incorporate a progressive warm-up
- Practice abdominal breathing
- Avoid intense sessions immediately after a stressful day
Three tips to help limit pain!
There is no universal rule. Every athlete reacts differently, which is why it is important to learn to understand your own digestive system.
Keeping a food and training journal can be useful when digestive pain appears, in order to identify its source.
Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com
See previous nutrition articles :
CALORIES: DO YOU REALLY NEED TO COUNT THEM WHEN YOU EXERCISE?
WINTER NUTRITION : HOW TO STRENGTHEN YOUR IMMUNE SYSTEM ?
DIETARY SUPPLEMENTS IN ATHLETES : BENEFITS AND RISKS