Exercise-induced digestive issues can happen during or after an especially intense workout.

These fueling tips can help.

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These symptoms are usually temporary.

woman sweating in the gym

board-certified sports dietitian

But that doesnt mean they wont put a, well, cramp in your workouts.

How intense does exercise have to be to cause a problem?

And youre likely moving speedilyrunning or cycling to the point where youre out of breath and dripping in sweat.

Woman walking on a treadmill at the gym.

Best tips for fueling for intense exercise

1.

Give yourself a few hours after a big meal to digest before pushing your body too hard.

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board-certified sports dietitian

Avoid sugar alcohols

Restrictive diets can make food reactions more common, says Jones.

This is especially true with foods containing sugar alcohols like xylitol.

These sugar substituteshave been shownto trigger GI reactions in people with sensitive stomachs and IBS.

Healthy female training in the gym, performing a hip thrust.

Consider swapping food for a sports gel, beverage, or even honey if you want something more natural.

And take note of sources that are less obvious, like protein shakes.

Even if the shake is vegan, you dont want protein in excess before training, either.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Having greater stores to start with can help stave off gut distress.

Toss some salt on your pre-workout oatmeal or grab a handful of saltine crackers.

The same goes with legumes like black beans, chickpeas, and lentils.

Eat your high-fiber foods after exercising instead, and pair them with protein for muscle repair.

Post-workout is a good time to take in the protein youve been avoiding prior, says Best.

Introduce new foods slowly

Dont be too aggressive when adding pre- or mid-workout fuel into your routine.

You definitelyshouldbe fueling, but sometimes it takes some getting used to.

Consider it to be training your gut, says Jones.

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