I don’t digest breakfast well. What solution is there? General recommendations to solve digestive problems with breakfast
I like to bring to the web questions that come to me that are sure to be of use to a large part of the followers of Sport Life. Yuri Armendariz Gil set a good example.
“I work shifts, and when I do sports in the mornings, be it swimming. Running, or going to the gym, I notice that breakfast digested well; it repeats and creates digestive problems. What do you think this could be due? recommendation?”
Fasting or having breakfast before going to train are two options, but another is another: have a good breakfast or do it with quality food. Regarding the option of fasting, one must be very careful. It has been seen that physical efforts made while fasting results in hypogamic condition . Than athletes who vomit what they have for breakfast. In general terms. It should be recommended, to have breakfast according to the energy needs and type of sport to be carried out. Fasting can be an option in cases of lack of time or like yours in which when associating an effort after its ingestion gastric problems occur. From my point of view the best object is to learn to eat and digest breakfast well.
On the one hand, it would be necessary to differentiate if your digestive problems are related to any of the products you eat for breakfast, excessive sugars or low-quality fats, industrial pastries …? Or if it is due to the physical effort. You make in training, which causes food not to be digested in the same way as in resting conditions. Stomach bloating is common in athletes, this alteration is called “dyspepsia. Heartburn, diarrhea, or simply mild indigestion caused by reduced blood flow to the intestine due to the increased demand for oxygen by the locomotor system. This reduction in blood flow makes the intestinal mucosa less irrigated.
This alteration of the mucosa affects to digest breakfast well.
So I recommend that you try to eat breakfast earlier. In less quantity, and especially that you test more easily digestible foods. Avoid foods that contain a lot of fiber. Such as whole grains, or a lot of fat that slows digestion because they can cause gastric disorders such as stomach pain or reflux. It is also interesting that you check your tolerance regarding the amount of caffeine you eat at breakfast since. It stimulates intestinal motility and can be another cause of the discomfort you say you suffer. An athlete’s breakfast must be individualized and vary depending on the sport to perform.
But I will give you a summary of the general recommendations. So that you can try them and assess the effect they have on your digestion
– Adapt both the amount and the type of food you eat to the duration and characteristics of the training.
– Have breakfast 2 or 3 hours in advance; you can try an oatmeal porridge, fruits, including protein from nuts, fresh cheese or peanut butter, bread with EVOO (extra virgin olive oil), and a pinch of salt if you’re going to sweat a lot.
– Chew each bite well, about 30 times, salt them generously by creating a fine porridge in the mouth before swallowing. This will allow the amylase enzyme present in saliva to start the digestive process already in the mouth, which on the one hand, will facilitate swallowing. The subsequent absorption of nutrients. In this sense, semi-liquid porridge-type foods are more digestible and assimilable than solids.
– One option you can try is to reduce the amount of solid breakfast or do without it, and ingest the necessary energy in liquid form, oatmeal with semi-skimmed milk, taking it in a bottle while you train complete it with post-workout fruit. This semi-solid breakfast formula allows you, in addition to providing the necessary energy for the effort, greater hydration. Regarding the foods you are eating, my advice is to try other breakfast options, reduce simple sugars, So that you digest breakfast well.
Also Read:Take protein to gain muscle mass.