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The Gassed and the Furious Before running, make sure the right fuel is in the tank. 
Ready, set … gas? For runners training for the fall marathon and half-marathon circuit, the wrong food choices could end up bloating the bellies, and, in turn, their times. “I used to get so gassy and so bloated,” says Dr. Patricia Raymond of the oatmeal and bananas she ate as a half-marathon runner. “A lot of the high-energy bars and the granola bars have simple sugars and carbs that cause a lot of problems.” What’s the problem? The carbohydrates and sugars many runners seek to boost energy and improve performance sometimes can have a reverse effect. Many people now tend to have a protein-based breakfast, says Raymond, as it gives a feeling of greater satisfaction and sustenance. However, performance-driven folk like to throw in carbs to boost their workout or race. When these carbohydrates reach the small intestine, the colon, which is, well, fairly colonized with bacteria, breaks down the carbohydrates into gas. When this process takes place poorly – often the case with simple carbs and sugars -– it can lead to bloating and bad gas. There is some thought that this process is expedited by physical exertion, says Raymond. To prevent this in-race annoyance, Raymond says to take food for a test run. “The first thing I would tell anyone who plans to perform this fall in a marathon is to test drive their meals first,” she says. “Try more complex carbs … coarse oatmeal … granola without honey or sugar.” Unlike a fast sugar hit, complex carbs will be more slowly released and better processed by the body. For individuals whose problem is brought on by lactose intolerance, some Lactaid pills should do the trick, says Raymond. She also suggests combating gas with activated-charcoal supplements, like CharcoCaps, which absorb gas. A good race-day ritual, says Raymond, is to wake a few hours before the race and put in some complex carbs. Then maybe 30-45 minutes before the race add some simple sugars, like bananas or orange juice. “That certainly makes you not on empty,” she says. “Just do the simple stuff.” In-race, be sure to go for sports drinks for sodium and electrolytes, and simple supplements, like bars, gels and salty items. “Anything complex is not going to do squat for you during the race,” Raymond says. “You’re not looking for excitement, you’re looking for energy.” And again, before hitting the starting line, she recommends the test run. “Take a test run on whatever you’ve chosen to do because race day is never the time to test what you and your trainer concocted,” she says. “Pay attention cause the last thing you need to feel is uncomfortable and bloated while running.” |
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