Runners Tum... food intolerance?

Hi There,

I am seeking some advice about dietary issues. I am a keen runner, training for marathons and contemplating ultra distances (50km +)  in the future. I eat a very healthy diet, typical of a runner, which is heavy on carbs, low in fat and red meat. I eat very little processed food, lots of fruit and veg.

I usually have no digestive problems although I am occasionally prone to random bouts of mild nausea.

Running however changes all this, after high exertion runs (fast runs, long runs, challenging hill runs), I often experience dreadful stomach cramps, diarrhea and occasionally nausea. I make sure that I am very well hydrated (drinking at least 8 cups of water a day and sports drink before and during exercise). I have tried experimenting with my diet (though not consistently), dropping dairy produce, whole grain and high fat or fibre foods a good few hours before I run but have had little success.

This weekend I ran a team relay race, immediately after my first leg I had an Ensure muscle recovery drink and later (about 4 hours before my second leg), I ate an avocado, a cup of pasta salad (with veggies and vinaigrette dressing) and a few slices of turkey breast - avoiding high fibre, whole grain, dairy, fat, etc. Approximately 20 minutes into my run the stomach cramps started. After my run I was in awful pain with diarrhea, nausea, and almost fainted.

Does anyone have any idea what may be triggering this? Can anyone give me advice on a plan to test out foods? (I know that there is a method to intolerance testing).

I am training for a marathon now (in October) and would like to train for a 50k on new years day and next year so I am desperate to sort this out. Any advice would be gratefully received.

Thanks

Lex

ultra marathoner here :) Ohhh runners tummy issues. Everyone gets em at some point.  Experimentation is key.  I cant handle veggies before long or fast runs like at all or I have issues.  (which is why I love morning runs!)  The meal you mentioned did seem to have a decent amount of fat (avocado and dressing) and fiber (veggies) as well as protein (Ensure and turkey)  A plain pasta may work better for you or a banana and a bagel.  Play around with it.  Everyone is so different.  I can handle oatmeal totally fine pre run, but bell peppers, hummus or any soy protein destroys me (I'm vegan) Good luck.  And do an ultra, it is a whole new atmosphere and trails are amazing.   You'll love it and never turn back.

Thanks Runandlose... I guess I figured fats from avocado would be ok (ditto fibre) - not sure why. I try to remove my own prejudices about food (meat bad, processed bad, veg good) - i need to watch that. I guess I need to perhaps go for extremely simple/plain as you suggest.

I have been assuming that there was one thing setting me off not several - which may have been wrong. That was wishful thinking I suppose, it would be easy to eliminate one thing rather than several!

Out of interest - what sort of thing do you eat while you are doing your long runs/races? (I know it's highly personal, I am just looking for ideas)

Sorry for the delayed reply!  For Marathons and 50K distance, I do just gels every 50 min.  (they are fast and my stomach gets upset otherwise) but for 50 milers I need real food cause I'm slower at this distance and can handle more.  My last 50 last fall (I wasn't vegan then...) I just ate everything.  Lots of saltine crackers, noodle soup (it was cold), pb and j, and lots of oreos and gatorade.  Personally in 50Ks and marathons ((my PR for marathon is 3:41 and trail 50K is 4:58)) are at a bit too fast a pace for real food and I'm scared to eat anything else.  I do drink sustain- a low calorie electrolyte beverage thats soooo good and in hot months I also take electroyte capsels 1x per hour.