ReFuel Summer 2019:20 - Page 9

TRAIN THE GUT Practice competition food and fluid intake, including the type and amount, during training in multiple sessions i.e. not just one or two sessions. Aim to simulate the environmental conditions in these training sessions. This will also allow you to see how your chosen food/fluid stacks up in the heat. LOW FERMENTABLE CARBOHYDRATE INTAKE EXERCISE GASTROINTESTINAL ASSESSMENT A low fermentable oligosaccharide disaccharide monosaccharide and polyol (FODMAP) diet has been shown to decrease nutrient malabsorption and gastrointestinal symptoms in the heat. However, a low FODMAP diet may increase gastrointestinal injury so it is important that carbohydrate intake is consumed pre and during exercise, that the diet is only used short term where applicable and under supervision of an Accredited Sports Dietitian. An exercise gastrointestinal assessment in hot conditions will support individual nutrition practices i.e. identify each individual’s exercise energy and nutrient needs, tolerance to feeding and fluid strategies, identify any exercise- associated nutrient malabsorption, and heat tolerance, and put in place strategies to minimise the impact of the heat on the gut during exercise. STEPH GASKELL INTERNAL COOLING Consuming cold or cool water pre and during exercise helps to reduce body temperature, and may help improve performance. Steph is an Advanced Sports Dietitian with over 10 years’ experience working with endurance athletes having a special interest in the impact of exercise on gastrointestinal health. She is currently completing a PhD at Monash University. Contact or learn more about Steph here. SUBSCRIBE HERE Summer 2019-20 ReFuel Magazine 9