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Don't let stomach issues stand between you and your next PR. Here's how to sidestep issues that can derail you.
The horror stories vary from runner to runner. Some sense something is amiss as they toe the starting line; others make it midrace before they're inevitably overtaken. But each tale ends the same: with a sinking stomach, gurgling gut, and a frantic pitstop at the nearest porta potty (if you happen to be so lucky). With your PR slipping away, you rack your brain for everything you've eaten in the last 24 hours.
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In hindsight, it can be hard to pinpoint exactly where your fueling went wrong. And it only makes us feel worse when we just can't figure out the root of the problem. Maybe you ate too close to your race, or your nerves are to blame. Or, you may actually have a food intolerance.
Food intolerances are different from food allergies. "An allergy is an immune response, is much more serious, and can be deadly," says Leslie Bonci, R.D.N, a Pittsburgh-based sports dietitian and owner of CA Notice at Collection. "The body is essentially in an overreaction mode because it views a certain food as a toxin. Intolerances are not life-threatening, but can still be problematic. In some cases, the body does not produce enough of the enzyme to break down a certain food, or the villi lining the small intestine can become inflamed, which causes the distressing symptoms like gas, diarrhea, and bloating." When that happens in the middle of a race, chances are you're going to be stopping for the bathroom.
But recognizing a food intolerance is half the battle. Once you identify it, you can start to fuel your body in ways that won't give you trouble. Here are the most common food intolerances and some tried-and-true methods for beating them.
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