Hey Reader,

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I wanted to chat with you about carbohydrate timing for athletes who have a sensitive stomach. Carbohydrates are a

vital fuel source for workouts, but knowing when to consume them and which carbohydrates will sit well during training can make a big difference in managing symptoms while maximizing energy and performance.

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Key Benefits of Carb Timing for IBS or those with sensitive digestion:

● Enhanced Performance: Eating the right carbs before exercise can boost glycogen

stores, providing sustained energy without triggering IBS symptoms such as- stomach cramping, nausea, and bowel changes.

● Improved Recovery: Post-workout carbs help replenish glycogen stores, aiding in quicker recovery without causing digestive distress.

● Sustained Energy Levels: Timing your carb intake throughout the day can help maintain stable blood sugar levels, preventing energy crashes and minimizing IBS flare-ups.

Pre-Workout Carb Timing for IBS

● When to Eat: 2-3 hours before exercise

● What to Eat: A meal rich in low-FODMAP complex carbohydrates, moderate protein, and low fat.

○ Examples:

■ Oatmeal with low-FODMAP fruits like blueberries and chia seeds, with pecans.

■ Gluten-free toast with almond butter and a banana

■ Brown rice with grilled chicken and sautéed zucchini

● Why: Eating 2-3 hours before a workout allows time for digestion and provides sustained energy during your workout without upsetting your stomach.

30-60 Minutes Pre-Workout:

● What to Eat: Low-FODMAP simple carbohydrates

○ Examples:

■ 1/2 a firm banana, OR 1/2 cup berries

■ A rice cake with a small drizzle of maple syrup

● Why: These easily digestible carbs give you a quick energy boost without overwhelming your digestive system.

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During Workout Carb Timing for IBS

● When to Eat: DURING for workouts 45 minutes or greater.

● What to Eat: IBS-friendly simple carbohydrates

○ Examples:

■ An energy gel designed for sensitive stomachs that are low FODMAP, such as:

• ​Clif Bloks- Mountain Berry Energy Chews​
• ​Huma Gels Strawberry
• ​Untapped Pure Maple Syrup Energy Gel​
• ​Skratch Labs Energy Gels​

*Be cautious of energy gels with caffeine. Caffeine is a stimulant and may cause urgency during training. Know your sensitivity level to caffeine.

■ Sports drinks like Gatorade (if tolerated) or Cerasport hydration powder​

■ Low-FODMAP fruits like bananas or peeled oranges

● Why: For workouts longer than 45 minutes, consuming simple carbs can help maintain energy levels without triggering IBS symptoms.

Post-Workout Carb Timing for IBS

● When to Eat: Within 30 minutes after exercise

● What to Eat: Low-FODMAP carbs combined with protein

○ Examples:

■ A smoothie with lactose-free yogurt, low-FODMAP fruits, and a scoop of protein powder, and almond milk.

■ Lactose Free Fairlife milk​

■ Quinoa salad with grilled chicken and low-FODMAP veggies such as red peppers, cucumber and tomatoes and carrots.

● Why: This time is crucial for glycogen replenishment and muscle recovery. Pairing carbs with protein enhances glycogen storage and muscle repair while keeping IBS symptoms

at bay.

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Summary

● When to Eat Complex Carbs:

○ 2-3 Hours Before Exercise: (Oatmeal with low-FODMAP fruits, gluten-free toast with almond butter and a banana)

○ 1-2 Hours After Exercise: (Quinoa with mixed low-FODMAP vegetables and chicken, brown rice pasta with lean ground turkey)

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● When to Eat Simple Carbs:

○ 30-60 Minutes Before Exercise: (A banana, rice cake with maple syrup, energy gel)

○ During Exercise over 45 Minutes: (Low-FODMAP energy gels, sports drinks)

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For more information, read this article on remedies for Exercise and GI Distress. By focusing on the timing and type of carbohydrates you consume, you can support your energy needs while managing IBS symptoms effectively.