Anti-Inflammatory Foods

By Patricia Rosen MD, & Becky Witinok-Huber

GI Distress, Inflammation and Diet
There are multiple reasons for GI distress in endurance athletes. Some of the most important reasons are: decreased blood flow to stomach; high osmolality in foods and drinks and improper dietary preparation.

Adequate blood flow to the stomach requires that the athlete have an adequate hemoglobin, meaning not have anemia. Runners and endurance multisport athletes loose blood in their gut from the pounding of the intestines during the run and the use of anti-inflammatory medicines. This group of athletes are most prone to anemia. It is important to check your hemoglobin or red blood cell count on at least a yearly basis and to use multivitamins with iron if indicated. An easily digested multi-vitamin with iron is recommended to avoid gut issues with the vitamin. Slow release or iron that is attached to a carbohydrate is more easily absorbed. If you have anemia and require iron, try different formulations to find one that is easily tolerated, like MultiV from First Endurance.

Adequate blood flow to the GI tract also requires that the athlete have adequate fluid on the run and prior to the race. Consume a sports drink that provides sufficient energy and electrolytes, is rapidly absorbed, has a good palatability, and quenches thirst. It has been suggested that a reduction in mesenteric blood flow by more than 50% causes a linear fall in the rate of glucose absorption. Liquids are the preferred source of energy during strenuous physical exercise. Note also that the body can sweat out two liters an hour but the stomach can only absorb 800 ml per hour, less than one half that amount. Thus it is important to hydrate before the race and if doing multisport racing, while on the bike. Due to oxidative stress and loss of blood in the gut, Ironman athletes and long distance runners, may have a higher susceptibility to ischemic colitis and various inflammatory diseases.

Ischemic colitis is a disorder in which part of our colon becomes inflamed and injured. This is usually caused by low blood flow to your colon, which can lead to inflammation and in some cases permanent colon damage. Urgent bowel movements and bloody diarrhea are common symptoms to look for. Ischemic colitis is complicated by running and long distance training under dehydrated and hyponatremic (low electrolyte levels) states. The avoidance of dehydration and animal based proteins which forms the basis of the western diet is an important factor in avoiding these complications and diseases.

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Quick Tip
By Robert Kunz MS
Ingredients are not all created equal

When comparing ingredients it is important to understand key attributes, like source, strains and potency. An herb sourced from Russia is not the same as the same named herb coming from China. Herbs also can have numerous strains, some of which have little or no activity. Standardized extracts guarantee a minimum potency of one or more of the key active ingredients in herbs. IE Rhodiola Rosea standardized to 5% rosavins. In Rhodiola it is the total rosavin content that should be compared. OptygenHP using a 5% extract contains a minimum 15mg rosavins from Rhodiola.

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