What do carbohydrates have to do with it Renee Korczak PhD RDN CSSD LD Assistant Professor Department of Clinical and Preventive Nutrition Sciences Email rk919shprutgersedu Disclosures ID: 933158
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Slide1
Gastrointestinal distress and endurance athletes:What do carbohydrates have to do with it?
Renee
Korczak
Ph.D., RDN, CSSD, LD
Assistant Professor
Department of Clinical and Preventive
Nutrition Sciences
Email:
rk919@shp.rutgers.edu
Slide2Disclosures
Consultant Registered Dietitian, Premier Nutrition, LLC
Remote faculty, Department of Food Science and Nutrition, University of Minnesota
Slide3Objectives of Today’s Presentation
Define gastrointestinal distress (GI), causes of GI distress, and prevalence rates in endurance athletes
Detail GI physiology during exercise and adaptations that occur during high-intensity training
Describe the role of carbohydrates in endurance training as well as its relationship to GI distress
Describe current nutritional approaches to help manage GI distress
Explain practical techniques that can help prepare the gut for competition
Slide4What is GI Distress?
AGA Governing Board Approves New Definition of Digestive Health. American Gastroenterological Association, 2013.
American Gastroenterological Association, 2013.
Multiple definitions exist in the scientific literature
“A GI problem that can impair performance and possibly prevent athletes from winning or finishing a race”
(de Oliveira EP and Burini RC, 2014)
“Exercise-induced and associated with lower abdominal symptoms such as diarrhea, bloating, abdominal pain, and flatulence”
(Lis, Stellingwerf, Kitic, Fell and Ahuja, 2017)
“A pervasive problem in ultra-distance runners including symptoms such as nausea, vomiting, abdominal cramping, and diarrhea-sometimes bloody
”
(Stuempfle, Hoffman and Hew-Butler, 2013)
Free images provided by unsplash.com and Creative Commons
Photo credit to
Waldemar
Brandt
Slide5GI Distress is a Problem among Endurance Athletes, especially Runners
Stuempfle KJ, Hoffman MD, Hew-Butler T
. Int. J
Sp
Nutr Ex Metab. 2013; 23(2): 103-9.Lis D, et al. Med & Sci Sports Ex 2018; 50(1):116-123.Ten Haaf DS, et al. BMJ
2014;4(8): e005780.
Did you know?
37-47%
of runners participating in races between 67-161 km reported nausea, vomiting, cramping and diarrhea
A survey of marathon runners found that up to
26% reported diarrhea and up to 54%
reported fecal urgencyThe prevalence of exercise-induced GI symptoms in runners vary from 25-83%
during or after a run
Free images provided by unsplash.com
Photo credit to Ben Stern
Slide6Proposed Framework for GI Distress
Spiegel BR et al.
Am J Gastroenterol
2011; 106(3): 380-5
.
*Permission obtained to use image from lead author. Free image provided by Creative Commons.
Slide7GI Distress Profiles among Active Individuals Vary
Spiegel BR, et al.
Am J Gastroenterol
2011; 106(3): 380-5.
Patient 1
Patient 2
Patient 3
Patient 4
GI physical
symptoms
(pain, gas/bloating,
etc.)
GI cognitions
(loss of control, embarrassment, stigma)
GI emotions
(depression, anxiety, etc.)
*Permission obtained to use image from lead author
Slide8Pre-existing GI ConditionsIrritable bowel syndromeTraveler’s diarrheaMalabsorption syndromes
Pancreatic disease
Perianal disease-fistulae, hemorrhoids
Medications
Inappropriate use of non-steroidal anti-inflammatory drugs (NSAIDs)
May contribute to GI bleedingMisuse has also been associated with gastritis and peptic ulcer diseaseHo, GW. Current Sports Med Reports
2009; 8(2): 85-91.
What Causes GI Distress?
Free image provided by Creative Commons
Slide9MechanicalJostling of intestinal organs due to continuous movementBruising of the stomach, abdomen or cecum
Posture in certain sports (ex: forward orientation of a cyclist
abdominal pressure)
Ischemic
Splanchnic vasoconstriction and hypovolemia
Ischemic colitisNutritionalDehydration/electrolyteType and amount of carbohydrate in the dietHypertonic sports drinks & gelsHigh-fiber/high-fat dietCaffeine
What Causes GI Distress?
(contd.)
O’Connor AM, et al.
Int
J Sports Med 1995; 16(5): 283-7.
De Oliveira EP, Burini RC. Nutrients 2014; 6(10): 4191-9.
Free image provided by Creative Commons
Slide10Other Factors that Contribute to the Occurrence of GI Symptoms
Type of exercise
Prevalence is higher during running vs. cycling
Peters HP, et al.
Am J Gastro
1999; 94(6): 1570-81.
Duration of exercise
Longer the duration, higher the prevalence
Free image provided by Creative Commons
Slide11GI Physiology During Exercise
Blood flow shifts
away
from the GI tract towards the active muscles and lungs
Decreased gut blood flow relaxes gut tone and may increase the passage of colonic contents into the rectum
Gastric emptying rate is reduced
Mental stresses of competition + vigorous exercise reduce splanchnic blood flow by
50-80%
A
75%
reduction in blood flow with long duration activity causes portions of the intestine to lose functional integrity and increase membrane permeability
Increased permeability initiates inflammatory events that alter gut structure and function, may result in bloody stool
Brouns F, Beckers E.
Sports Med
1993; 15(4): 242-57.
Free image provided by Creative Commons
Slide12Clark and Match.
J Intl. Soc. of Sports Nut
. 2016;13:43.
GI Physiology During Exercise,
contd
.
The redistribution of blood flow away from the intestines + thermal damage to the intestinal mucosa can cause intestinal barrier disruption followed by an inflammatory response
Increased production of pro-inflammatory cytokines and intestinal permeability is made worse by reactive oxygen species (ROS) and altered gut-microbiota composition (
dysbiosis
)
GI tract responds to stress by releasing hormones such as GABA, NPY and dopamine; these can all cause GI disturbances and an increase in unpleasant GI symptoms
*Permission obtained to use image from lead author
Slide13Common GI Symptoms Experienced by Endurance Athletes
Peters HP, et al.
Am J Gastro
1999; 94(6): 1570-81.
Upper GI Symptoms
NauseaVomitingBelching
Heartburn
Chest pain
Lower GI Symptoms
Bloating
Cramps
Gas
DiarrheaRectal bleedingConstipation
Symptoms can adversely impact performance and the health of athlete
Free image provided by Creative Commons
Slide14Overview of Current Methods to Assess GI Complaints Among Athletes
Peters HP, et al.
Am J Gastro
1999; 94(6): 1570-81.
*Permission obtained to use image from lead author
Slide15Peters HP, et al.
Am J Gastro
1999; 94(6): 1570-81.
Overview of Current Methods to Assess GI Complaints Among Athletes,
contd.
*Permission obtained to use image from lead author
Slide16Peters HP, et al.
Am J Gastro
1999; 94(6): 1570-81.
Overview of Current Methods to Assess GI Complaints Among Athletes,
contd.
*Permission obtained to use image from lead author
Slide17Carbohydrates, Exercise and GI Distress
Slide18Role of Carbohydrates for Sports PerformanceProvides a key fuel for the brain and central nervous system
Substrate for muscular work
Provides a greater yield of ATP over other macronutrients
When carbohydrate availability is high, sustained or intermittent high-intensity exercise is enhanced
Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance 2016; 116(3): 501-528.
Free image provided by Creative Commons
Slide19Summary of Guidelines for Carbohydrate Intake
Type of Exercise
Timing
Carbohydrate Targets
During brief exercise
<45 minutes
Not needed
During sustained
high intensity exercise
45-75 minutes
Small amounts including mouth rinse
During endurance
exercise including stop and start sports1-2.5 hours30-60 g/hour
During ultra-endurance exercise
>2.5-3 hours
Up to 90 g/hour
Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance 2016; 116(3): 501-528.
Slide20Why are some Carbohydrates troublesome for GI Distress?Some carbohydrates are high in FODMAPs
FODMAPs are a group of short-chain carbohydrates that are rapidly malabsorbed in the small intestine and increase colonic fluid and gas
A diet rich in FODMAP containing foods may trigger or amplify unpleasant GI symptoms including bloating, flatulence, abdominal pain, loose stool or diarrhea
F
ermentable
Oligosaccharides
D
isaccharides
M
onosaccharides
AndPolyols
Lis D, et al. Intl J Sports Nut and Ex Metab 2016; 26: 481-487.
Some High
FODMAP Containing Foods
Cow’s milk
Ice cream/yogurt
Wheat
Apples
Ripe
bananas
Pear
Black beans
Kidney/lima beans
Cashews
Fruit juices
Artichokes/onions
Asparagus/mushrooms
Slide21High FODMAP Foods and Alternatives
High polyols-sorbitol
Brown sugar, maple syrup, stevia
High lactose-regular cow’s milk, yogurt, soft cheese
Lactose-free milk and yogurt, hard cheese
High fructan galacto-oligosaccharides-dates, honey, wheat-based breads and barsDried kiwi, maple syrup, wheat-free barsHigh fructose-apples, watermelon, cherriesBlueberries, pineapple, honeydew lemon
Low FODMAP: A novel tool to prevent GI problems- https://www.mysportscience.com/single-post/2017/09/22/Low-FODMAP-A-novel-tool-prevent-GI-problems
. Accessed April 23, 2020
.
Slide22Diagnosing GI Issues in Athletes
Slide23Case Scenario
A 36-yr.old male comes to your office 1 day after finishing a marathon. He reports no issues during the race and no issues immediately after the race. During the evening however, he noted one episode of bloody stool. He noted no other pain or blood stool.
No prior GI history
No use of medications including NSAIDs
One episode of stool was mixed with bright red blood streaks
Slide24Diagnosing GI Issues in Athletes
Exclude other causes of GI issues (ex: IBS/IBD, GI cancer, Diverticular disease, Infectious diarrhea, etc.)
Those with pre-existing GI conditions may worsen with intense exercise
Thorough history and physical examination must be done
Labs and testing where appropriate (Food allergy intolerance workup, stool studies, colonoscopy for older athlete, etc.)
Ask about the onset, amount, duration, frequency color and consistency of bowel movements
Thoroughly investigate overall nutrition and supplement use
Ask about any changes in training
Come up with a nutrition plan!
Slide25Treatment
Need a diagnosis
Modify training plan
If no bleeding, initially reduce training for 1-2 weeks and then observe for resolution of symptoms
Build recovery days into plan
Train with a high carbohydrate diet that minimizes high FODMAP containing foods if troublesomeConsume carbohydrates during exercise to help train the gut, improves absorption and oxidation of carbohydrate
Slide26Overview of Approaches to HelpManagE GI Distress
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Slide27Approaches to Help Manage GI Distress-
Use of Multiple CHO Transporters
De Oliveira EP and Burini RC.
Nutrients
2014; 6(10): 4191-9.
Glucose transport across the brush border occurs by sodium-dependent glucose transporter (SGLT1)
Fructose is absorbed by GLUT5
Recommend consumption of multiple transporters of carb (glucose + fructose)
Increases gastric emptying and enhances fluid delivery while minimizing GI symptoms
Still NO consensus of ideal glucose: fructose ratio to prevent GI problems
*Permission obtained to use image from lead author
Slide28Carbohydrate Mouth Rinse
Approaches to Help Manage GI Distress,
contd.
De Oliveira EP and Burini RC.
Nutrients
2014; 6(10): 4191-9.
:
*Permission obtained to use image from lead author
Slide29Approaches to Help Manage GI Distress,
contd.
Enteric Coated Peppermint Oil Capsules
*Active ingredient L-menthol
Benefits
Normalizes orocecal transit time
Scientific evidence supports use of peppermint oil to treat IBS
ACG calculated a
50%
probability of improving symptoms of IBS
Chey WD.
Gastroenterol Hepatol
2017; 13(2 S1): 1-16.
Free images provided by Creative Commons
Slide30Approaches to Help Manage GI Distress, contd.
Cash BD, et al.
Dig Dis
Sci
2016; 61(2): 560-571.*Permission obtained to use image from lead author
Slide31Low FODMAP as a Preliminary Strategy to Reduce GI Distress in Athletes
High FODMAP Diet=
41.4 g
total
Low FODMAP Diet= 8.1 g total
Lis DM, et al.
Med & Sci in Sports Exercise
2018
; 50(1):116-123.
*Permission obtained to use image from lead author
Slide32Low FODMAP as a Preliminary Strategy to Reduce GI Distress in Athletes, contd.
Lis DM, et al.
Med & Sci in Sports Exercise
2018
; 50(1):116-123.
ResultsSmaller AUC for daily GI symptoms 6 days during the LFOD vs. HFOD, p=0.003.
Flatulence, urge to defecate, loose stool and diarrhea were the daily GI symptoms that were lower during the LFOD, p<0.05 for all.
Short-term FODMAP reduction may be beneficial to minimize daily GI symptoms in runners with distress.
*Permission obtained to use image from lead author
Slide33Results of a Low FODMAP Diet in Patients with Diarrhea Predominant IBS (IBS-D)
Chey WD
Gastroenterol Hepatol
2017; 13(2 S1): 1-16.
Eswaran SL et al.
Am J Gastroenterol
2016; 111(12): 1824-1832
.
*Permission obtained to use image from lead author
Slide34Fiber and GI Distress
Clark and Match.
J Intl. Soc. of Sports Nut
. 2016;13:43.
Slide35Preparing the Gut for Competition
Tips for Preparing the Gut for Competition
1. Get fit and acclimatized
2. Stay hydrated & practice
your hydration strategy during training
3. Avoid
over-nutrition before and during exercise
4. Limit high-energy, hypertonic
foods and drinks (7-10% CHO)
5. Avoid
high-residue and high-fiber foods before exercise
6. Avoid the use of NSAIDs, alcohol,
caffeine, antibiotics, and supplements before and during exercise
7. Urinate and defecate prior to exercise
Ho G.
Curr. Sports Med. Rep
. 2009; 8(2): 85-91.
Murray R.
Curr. Sports Med. Rep
. 2006; 5: 161-164
.
Free image provided by Creative Commons
Slide36FODMAP Resources for Healthcare ProfessionalsMONASH University Offers:
Information sheets for HCPs
FODMAP Diet Booklets
Recipes
Online training courses
Dietitian directory
www.monashfodmap.com
Slide37Scientific Gaps
Free image provided by Creative Commons
Slide38Future Research Needs
Development of a
validated
and gender specific questionnaire or tool to assess common GI symptoms in athletes before, during and after training or participation in an athletic event
Development of a standard definition for GI distress that clearly identifies symptoms included in the definition
Standard definition should be widely adopted by the scientific community
Free image provided by Creative Commons
Slide39Key Messages
GI distress is a multi-faceted problem that affects both male and female endurance athletes including runners, cyclists and triathletes
A standard definition for GI distress does not yet exist, however, the symptoms described in the literature are similar to symptoms associated with other GI conditions such as IBS
Nutritional approaches to manage symptoms of GI distress include the use of multiple carbohydrate transporters, low FODMAP diet, mouth rinses, peppermint oil, along with appropriate timing of fiber ingestion, but much more research is needed and aligned with dietetic professionals and the medical community
The gut should be properly prepared for competition to avoid GI distress and other GI problems
Slide40References
Banfi
G. Pepsinogens and GI Symptoms in Mountain Marathon Runners
Int. J. Sports Med
. 1996; 17: 554-558.
Cash BD, et al. A novel delivery system of peppermint oil is an effective therapy for IBS symptoms Dig Dis Sci 2016; 61(2): 560-571.Chey WD. Symposium Report: An Evidence-Based Approach to IBS and CIC: Applying New Advances to Daily Practice Gastroenterol Hepatol 2017; 13 (S2): 1-16.
Clark A and Mach N. Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes. J
. of the Intl. Society of Sports Nut.
2016; 13:43.
De Oliveira EP and Burini RC. Carbohydrate-Dependent, Exercise-Induced GI Distress
Nutrients 2014; 6: 4191-4199.Eswaran Sl, et al. A Randomized Controlled Trial Comparing the Low FODMAP Diet vs. Modified NICE Guidelines in US Adults with IBS-D. Am J Gastroenterol
2016; 111(12): 1824-1832.Ho G W.K. Lower GI Distress in Endurance Athletes Curr. Sports Med Rep. 2009; 8(2): 85-91.Lis DM, et al. Low FODMAP: A Preliminary Strategy to Reduce GI Distress in Athletes
Med. & Sci in Sports & Exercise 2017.
Slide41References, contd.
Murray R. Training the Gut for Competition
Curr. Sports Med Rep.
2006; 5:161-164.
O’Connor A.M., et al. Circulating GI Hormone Changes in Marathon Running
Int. J. Sports Med. 1995; 16: 283-287.Peters H.P.F., et al. GI Symptoms in Long-Distance Runners, Cyclists and Triathletes: Prevalence, Medication and Etiology. The Am. J. Gastroenterolgy 1999.Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance 2016; 116(3): 501-528.
Spiegel B, et al. Understanding gastrointestinal distress: A framework for clinical practice.
Am J Gastroenterol.
2011; 106(3): 380-385.
Stuempfle
KJ. Hoffman MD, Hew-Butler T. Association of GI Distress in Ultramarathoners with Race Diet. Int. J. of Sports Nutrition and Exercise Metabolism 2013; 23: 103-109.Ten Haaf D.S., et al. Nutritional indicators for GI Symptoms in Female Runners: the Marikenloop study.
BMJ Open 2014.
Slide42