A long time of sports activities diet analysis highlights the significance of carbohydrate consumption to gasoline endurance actions comparable to working, biking, swimming, and triathlon. Ingestion of carbohydrates throughout train lasting 1-4 hours is related to delayed time to exhaustion and enhanced efficiency. Nonetheless, not all carbohydrates are created equally. For these susceptible to digestive misery, sports activities fueling merchandise decrease in a sort of carbohydrates referred to as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) could also be higher tolerated as a result of they’re extra effectively absorbed within the gastrointestinal tract. Selecting low FODMAP electrolyte drinks, vitality gels, and vitality chews – such because the manufacturers included under – will present fast and simply digestible vitality to gasoline your exercises with out exacerbating GI signs. 

Low FODMAP Electrolyte Drinks

A sports activities drink with a mixture of electrolytes and carbohydrates helps optimize fluid absorption whereas offering fast vitality for working muscle groups. When searching for low FODMAP electrolyte drinks, select choices that include sweeteners comparable to dextrose, cane sugar, and glucose, that are low FODMAP. Keep away from merchandise made with fructose, excessive fructose corn syrup, or honey, that are excessive FODMAP. The choices under include a mix of low FODMAP sugars plus electrolytes to gasoline efficiency. 

There are additionally quite a lot of decrease sugar electrolyte merchandise available on the market, comparable to Nuun tablets, which might be acceptable throughout train if paired with extra carbohydrates comparable to maple syrup packets. Alternatively, they can be utilized for post-workout electrolyte replenishment in a smoothie. 

Low FODMAP Power Gels & Chews

Low FODMAP vitality gels and chews are one other handy technique to gasoline exercise when paired with water. Search for these containing low FODMAP sweeteners and keep away from flavors that include cherry, apple, pear, mango, and blackberry fruit concentrates, that are excessive FODMAP. The record under consists of a number of the most generally accessible low FODMAP vitality gels and chews. 

Coaching Your Intestine

Even when selecting low FODMAP electrolyte drinks, vitality gels, and vitality chews, it could take time for the physique to regulate to absorbing carbohydrates throughout high-intensity exercises. That’s why we advocate practising your intra-workout fueling and steadily growing the amount over time. Analysis signifies that athletes who’re accustomed to taking in fluids and carbohydrates throughout train are half as possible to expertise GI misery, highlighting the advantages of practising your fueling methods. 

Study extra about increase your tolerance to intra-workout gasoline in our article on Coaching Your Intestine for Athletic Efficiency, or think about making use of for our 1-1 Vitamin Teaching Program right here for individualized help.