Eating For Ultra - Managing GI Distress
Ultra-endurance events are often described as "an eating contest on the go." In many cases, the ability to maintain a steady stream of energy with minimal gastrointestinal (GI) discomfort can be the difference between performing well or poorly—and in some cases, it might even determine whether you finish at all.
Two key strategies for managing nutrition (and especially GI distress) during ultra events are:
1. Don’t Neglect Other Macronutrients
The small intestine has specific receptors for digesting each macronutrient (carbs, proteins, and fats). To optimize digestion and absorption, it's often more effective to consume mixed macronutrient foods. While carbohydrates are an easy and convenient energy source, an excessive intake of carbs can lead to bloating, gas, and general discomfort.
Although the body’s tolerance to carbs can improve with training, a balanced approach is still important—especially as the duration of the event increases. Fat serves as a secondary, long-lasting energy source, while protein aids in muscle repair and reduces muscle breakdown, which will keep you going stronger for longer. Don’t discount them.
2. Limit the Gels
The high carbohydrate concentration in gels is both a blessing and a curse. While gels are lightweight and convenient, their high osmolality (the concentration of dissolved particles like sugars and electrolytes) can cause problems. When the osmolality is high, it creates an osmotic gradient that pulls water from the bloodstream into the intestines to dilute the solution so that it can be absorbed. This can be dehydrating, as the body pulls water from other areas to manage the high solute concentration in the gut. Highly concentrated carbohydrates create a greater osmotic gradient than a more diluted solution, even when the total carbohydrate content is the same. As a result, even with additional water intake, the osmolality may still be too high for efficient absorption.
Finally, and maybe most importantly, gels tend to lose their palatability faster than whole foods. Due to their sweetness and uniform texture, gels can quickly become unappealing, resulting in 'flavor fatigue.' While repetitive food flavors might not seem overly taxing compared to the challenge of an ultra-distance event, they can definitely wear you down over time and negatively impact your mood. Having a wide variety of foods—especially those you enjoy—on hand is a good idea to avoid this and avoid GI distress. Don’t get me wrong, gels certainly have their place, but my recommendation would be to start with a whole-food approach and save gels for when they’re necessary—like when you need a break from chewing or a much needed change in flavour. Personally, I’ve found that limiting gels to around 20% of my energy intake works well for me, though the exact amount will vary for each individual.
