Indigestion refers to an upset stomach that occurs when you eat something too quickly, consume too much food or eat a food that upsets your stomach. Indigestion can commonly occur in athletes who eat then exercise intensively and experience stomach upset. To avoid activity-induced indigestion, time your meals properly and control your portion sizes.
Meal Timing
A meal takes three to four hours to properly digest. If you eat a full meal less than three hours before your athletic activity, you may be prone to indigestion, notes Go Ask Alice, a health care resource from Columbia University. To avoid this, eat your meal at least three hours before exercise. Small snacks take less time to digest, and you can eat them one to two hours before athletic activity with limited risk for indigestion.
What to Eat
Eating the right kinds of foods before an athletic event can give you the energy you need to participate while minimizing stomach upset. Recommended pre-performance snacks include a glass of milk with peanut butter crackers, low-fat yogurt and sliced bananas, fig bars with milk or a small, whole-grain bagel with jelly, suggests ESPN Training Room. Your snack should include carbohydrates, which the body digests more quickly.
During Exercise
As you begin to engage in the sport, your body will use existing stores of blood sugar to power your muscles. After about 10 minutes -- more if you are in excellent athletic shape -- you may experience a feeling of lightheadedness due to decreasing blood sugar levels. At this time, eat foods the body quickly digests, like sugars. However, sugar sources, like candy bars, contain significant amounts of fat, which cause stomach upset, according to ESPN Training Room. Instead, try drinking a sports drink that is designed for quick digestion, giving you energy without upsetting your stomach.
Treatment
If you do experience indigestion as a result of eating, then exercising, remove yourself from the playing field, if possible. Walk slowly, which can help your food to digest, yet does not place excess strain on the digestive tract. Sip water or an electrolyte-containing beverage to calm your stomach. Avoid caffeinated drinks that can irritate the stomach lining. Taking slow, gentle breaths can help to reduce cramping. If you experience indigestion symptoms even when you don't eat for several hours before your event, consider changing what you eat or increasing the length of time between meals.
Member Comments