Decades of extensive research on sports nutrition emphasize the significance of consuming carbohydrates to effectively power endurance activities like running, cycling, swimming, and triathlon.
When carbohydrates are consumed during exercise lasting 1-4 hours, it has been found to result in a delayed onset of exhaustion and improved overall performance. Nevertheless, it’s crucial to understand that not all carbohydrates are equal.
Individuals who experience digestive issues can benefit from using sports fueling products that contain lower levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).
These carbohydrates are more easily absorbed in the gastrointestinal tract, making them more tolerable. Opting for electrolyte drinks, energy gels, and energy chews that are low in FODMAPs, such as the brands listed below, will provide rapid and easily digestible energy to enhance your workouts without worsening any gastrointestinal symptoms you may experience.
Low FODMAP Electrolyte Drinks
Optimal fluid absorption and immediate energy supply for active muscles can be achieved through the consumption of a sports drink that combines electrolytes and carbohydrates. When seeking out low FODMAP electrolyte drinks, it is advisable to select options that incorporate sweeteners like dextrose, cane sugar, and glucose, as these have low FODMAP content. It is important to avoid products that utilize fructose, high fructose corn syrup, or honey, as these are considered high FODMAP. The choices provided below consist of a blend of low FODMAP sugars and electrolytes, specifically designed to enhance performance.
Additionally, there is a range of electrolyte products available on the market with reduced sugar content, such as Nuun tablets. These can be utilized during exercise, but it is recommended to accompany them with additional carbohydrates, such as maple syrup packets. Another application for these products is post-workout electrolyte replenishment, which can be achieved by incorporating them into a smoothie.
Low FODMAP Energy Gels & Chews
Pairing low FODMAP energy gels and chews with water provides a convenient method to fuel physical activity. It is recommended to choose options that contain low FODMAP sweeteners and to steer clear of flavors that include cherry, apple, pear, mango, and blackberry fruit concentrates, as these are considered high FODMAP. Below, you will find a compilation of widely accessible low FODMAP energy gels and chews for your reference.
Training Your Gut
Even if you opt for low FODMAP electrolyte drinks, energy gels, and energy chews, it is important to note that it may take some time for your body to adapt to absorbing carbohydrates during intense workouts. This is why we strongly advise practicing your fueling routine during your workouts and gradually increasing the amount over time. Studies have shown that athletes who are accustomed to consuming fluids and carbohydrates during exercise have a significantly lower risk of experiencing gastrointestinal discomfort. This highlights the importance of practicing and fine-tuning your fueling strategies.
