I’m no stranger to that feeling: You finish the race on a total high and yet, moments later, you’re crippled by your own guts, feeling like they’re eating you from the inside out. Sometimes it’s just fuelling that’s gone wrong and sometimes its the price you pay for an effort so deep, your gut was the thing your body was prepared to sacrifice for it! And the problem is, that it never goes away immediately. It can last for hours, or in my own experience, even days, which can really start to hamper not just training, but everyday life when you’re lacking energy and just not feeling yourself.
And while, in an ideal world, you don’t get the symptoms because you’ve got the fuelling spot on and not binned yourself, we all get it wrong. So when that happens, what you really need to know is how to get back on track ASAP…
Understanding the Upset
First, let’s get one thing straight: gastrointestinal distress post-race is as common as a traffic jam at rush hour. It can range from mild bloating and nausea to the more unspeakable horrors of cramps and, yes, diarrhea. The culprits? Dehydration, high-intensity exertion, and the body’s natural response to the physical stress of racing.
Now, let’s tackle this step by step.
Step 1: Hydrate Wisely
Rehydration is key, but don’t go guzzling down litres of water in one go. Instead, sip slowly and aim for electrolyte-rich beverages. Think along the lines of diluted sports drinks or oral rehydration solutions. And in fact, we all know the KING of rehydration and recovery is chocolate milk. I have been known to put a few litres away within an hour or two of finishing even the shortest of races! But whatever you choose, this isn’t a chugging contest – pace yourself, just make sure you have something appropriate by your side immediately after and for the drive home too.
Step 2: The Great Banquet of Bland
Your digestive system just survived an Ironman of its own. Give it a break with the BRAT diet (Bananas, Rice, Applesauce, Toast). These bland, low-fiber foods are easy on the stomach and can help firm things up downstairs. But really, anything that’s more refined or processed will do the job. Personally, I’m all there for a Hovis medium sliced white toast (perhaps with a light smattering of butter and marmite) and Readybrek with a little honey. But pick what you fancy and what works for you.
Whatever you do avoid fibrous fruits, dairy, and spicy foods for now unless you enjoy gastrointestinal Russian roulette. This is NOT the time to be worrying about your micronutrient content. It’s a temporary blip and it’s time to focus on getting things back to normal and keeping the kcals entering your system at the same time.
Step 3: Gentle Movement
While you might feel like lying in the foetal position for the next 24 hours, gentle movement can actually aid digestion and alleviate discomfort. A leisurely walk or some light yoga can do wonders. Plus, you can smugly tell everyone you’re “active in your recovery phase” and impress all your friends on Strava (**yawn**…).
Step 4: Listen to Your Gut (Literally)
Here’s where we get a bit touchy-feely. Tune into what your body is telling you. Cravings for salty snacks? You might need more electrolytes. Longing for a bowl of chicken soup? Your body might be seeking easy-to-digest proteins and fluids. But listen to those cues! If your body wants crisps, GIVE IT THE DOG-DAMN CRISPS!!
Practice mindful eating: chew slowly, savor each bite, and stop before you’re uncomfortably full. This isn’t just hippy-dippy nonsense; it actually helps your digestion and it will also help you stick to the usual principles of listening to hunger and fullness as well as helping to fuel your body properly when you’re back in the swing of normality.
Step 5: Avoid Food Guilt
Let’s squash the notion that you need to eat “perfectly clean” to recover properly. Your body has just been through the wringer, and it’s okay to indulge in comfort foods if that’s what you’re craving. While there is no place for “I’ve earned this pizza” and stuffing your belly til you can’t move is definitely NOT a behaviour we want to be encouraging at any time, least of all when you’re suffering, paying attention to cravings and not guilt-tripping yourself for “giving in” to them is really going to benefit you. Your body is smarter than your think. Be kind to yourself and ditch the guilt.
Step 6: Gradual Reintroduction
As you start feeling better, gradually reintroduce more diverse foods into your diet. Start with some lean proteins and easily digestible veggies like squash and carrots or courgettes, perhaps cooked a little longer than usual. If you jump this step and suddenly dive back into your normal foodie routine, unfortunately you’re probably going to be back to square one. So be smart. It’s the only time I’ll tell you to eat FEWER veggies…
Step 7: Getting Back to Training
You’re eager to hit the pavement or the pool again, but patience, grasshopper. Ease back into your routine with low-intensity workouts. Monitor how your body responds and adjust accordingly. It’s better to build up gradually than to risk another bout of GI distress by overdoing it too soon. And don’t get frustrated when it feels like dog shit. It will because you’re lacking in energy and what reserves you do have are being diverted elsewhere for repair!
The Take Home…
GI distress is real. And it’s a total Debbie-Downer when it rears its ugly head. But if you can’t prevent it, be smart in recovering from it ASAP. And be understanding of yourself. Keep thinking about the bigger picture and why taking a break and doing things in a way that feels “wrong” right now, is actually “right” in the long term, to getting you back on track in the shortest route possible.