TOP CAUSES OF STOMACH PAIN

When it comes to athletic performance, nothing can throw you off your game faster than stomach discomfort. From nerves to nutrition, a number of factors can contribute to stomach pain during competition. Understanding these common causes and knowing how to address them can make all the difference in performing at your best. Here’s what to look out for and how to keep your stomach steady on game day.

Dehydration

The Problem: Staying hydrated is crucial for digestion, muscle function, and overall energy levels. When dehydration sets in, it can lead to cramping, nausea, and other uncomfortable symptoms that make competing feel like an uphill battle.

The Fix: Make hydration a priority in the 24 hours leading up to your event. Aim to drink water throughout the day and stay mindful of hydration the morning of competition. Don’t go overboard right before competing, but make sure you’re starting off fully hydrated.

Timing of Fiber and Fat Intake

The Problem: Fiber and fat are both essential for a balanced diet, but they can be hard to digest quickly. Eating a meal high in fiber or fat too close to competition can slow digestion and lead to bloating, gas, and stomach discomfort.

The Fix: As a rule of thumb, avoid meals high in fiber and fat within an hour before competing. Instead, opt for simple, easily digestible carbohydrates closer to game time to provide quick energy without the digestive load.

NSAIDs (like Ibuprofen)

The Problem: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are often used to manage pain, but they can be harsh on the stomach lining, especially during intense physical activity. Overuse of NSAIDs on the day of an event can increase the risk of stomach pain and even gastrointestinal bleeding.

The Fix: Try to minimize your use of NSAIDs on competition day, especially if you have a sensitive stomach. Consider alternative methods for pain management, such as rest, ice, or consulting with a healthcare provider on safer options.

Stress and Anxiety

The Problem: Nerves are a natural part of competition, but they can sometimes trigger physical symptoms, including stomach pain. Stress can lead to increased stomach acid and gastrointestinal symptoms, which can disrupt focus and performance.

The Fix: Mental preparation is just as important as physical training. Practice relaxation techniques like deep breathing, visualization, or mindfulness exercises in the days leading up to the competition. Staying calm and collected can help you avoid stomach issues related to anxiety.

Caffeine Intake

The Problem: Caffeine is a popular pre-workout booster because of its energy-enhancing effects. However, if taken in excess or without proper testing beforehand, it can also lead to jitteriness, nausea, and stomach upset.

The Fix: Find the right balance that works for you by experimenting with caffeine on practice days, not on competition day. Start with a small amount and gradually increase until you find the optimal level that enhances your energy without upsetting your stomach.

High Fructose Intake

The Problem: Fructose-heavy or hyperosmolar (overly concentrated) beverages can draw water into the digestive tract, leading to bloating, cramping, and stomach upset. Sugary drinks or energy gels high in fructose can worsen these effects during physical activity.

The Fix: Avoid drinks or snacks that are high in fructose or contain only fructose as a sugar source. Instead, choose drinks with a mix of glucose and fructose or stick to water and easily digestible carb sources to fuel your activity without risking GI distress.

The Takeaway

Stomach issues during competition can be frustrating and can derail even the best-prepared athlete. By identifying and addressing these common causes, you can find a fueling strategy that works for you and keeps your stomach steady. Hydrate, plan your meals wisely, manage stress, and test out any new pre-workout routines well before competition day to ensure you feel your best.