Regular physical activity is essential for maintaining good health. Physical activity includes all the physical exertion we may have during the day (sitting, walking, climbing stairs, household chores, etc.) as well as sports.
What to remember:
- Sport allows for greater blood flow to the digestive muscles.
- It allows better absorption of nutrients and improves the balance of the microbiota.
- Excessively intense sporting activity leads to various digestive disorders as well as an imbalance of the microbiota.
- For optimal sports practice, ensure you have a balanced diet and wait 2-3 hours after a meal.
- Dietary supplements are sometimes essential for good digestion.
The benefits of sports practice on digestion
Digestion is a complex process that involves different organs of the digestive system. The digestive flora, also called intestinal microbiota, is responsible for the proper maintenance of this system. Due to its richness in microorganisms, called probiotics which feed on prebiotics , it allows for regulation of transit, optimal functioning of the immune, cerebral and metabolic systems.
However, due to our current lifestyles, digestion can be disrupted by many factors. There are therefore many solutions to take care of it, and physical activity is one of them.
#1 - Increased blood flow
When practicing a sport or a more traditional physical activity, a reorganization of blood flow occurs. An increase in heart rate will allow a better supply of blood and therefore oxygen to the muscles, including the intestinal muscles.
Our advice for exercise and digestion : practice moderate physical activity while occasionally adding targeted abdominal exercises to activate the digestive organs located there. This can also help combat constipation.
#2 - Better absorption of nutrients
Physical activity causes intestinal muscles to contract, which promotes nutrient absorption during digestion. Similarly, moderate exercise, integrated into a balanced lifestyle, helps maintain a balanced microbiota. The microbiota is involved in the nutrient absorption process.
Our advice for sport and digestion : avoid doing physical activity immediately after a meal or a large snack.
#3 - A change in the composition of the microbiota
According to numerous scientific studies, practicing a sport is associated with a change in the composition and compounds produced by the intestinal microbiota . Indeed, the more the maximum oxygen consumption, called VO 2 max, increases, the more the concentration of good bacteria in the microbiota as well as the production of beneficial compounds (butyrate) also increases. This VO 2 max is a reflection of an individual's physical condition.
Similarly, the microbiota has also been shown to influence athletic performance . These two parameters therefore influence each other.
Our advice on sport and digestion : vary between endurance and strength sports and practice a sport regularly, 2-3 times a week if you can, for lasting beneficial effects on the microbiota.
However, even if sport improves digestion, at high intensity it can be harmful to the body.
The negative effects of intensive sports practice
A lack of physical activity can be associated with a sluggish and impaired digestive system. However, conversely, intensive exercise can also lead to bodily disorders.
#1 - Stomach pains
Stomach pain during physical exertion is unfortunately quite common. It can be due to several factors: volume of meals ingested, slow digestion, positions of certain sports exercises, etc. During intense sports practice, approximately 80% of the blood flow of the digestive system is redirected to the active muscles . In addition, certain sports will make the body move intensely which can release accumulated gas and create painful bloating .
#2 - Digestive disorders
As with the stomach, intense sporting activity leads to a significant reduction in blood flow to the intestines, which can lead to digestive problems in some people , due to poor digestion, such as diarrhea .
#3 - An increase in intestinal permeability
Recent scientific studies have highlighted the possibility of translocation, i.e., a movement of bacteria in the microbiota during and after intense physical exertion. This may be the cause of a local inflammatory reaction that alters the composition of the microbiota as well as the intestinal wall.
Ultimately, this alteration creates intestinal porosity or intestinal hypermeability responsible for digestive disorders, poor absorption of nutrients and a weak immune system .
However, even though these types of problems can occur, the characteristics that influence them are still poorly understood. Indeed, in scientific studies, the location of the sport and the lifestyle of athletes are not always taken into account or evaluated. The only parameter that has been highlighted as being able to exacerbate intestinal disorders, apart from dietary habits, is high temperature.
2 golden rules to protect your digestion when playing sports
#1 - Wait 2-3 hours before exercising
Ingested food can spend an average of 4 hours in the stomach . This is why it is important to engage in physical activity or sport at least 2-3 hours after the last meal . However, whether it is a meal or a snack, the time spent in the stomach depends on the composition of the food. The richer the meals are in fiber, starches and proteins, the longer they will take to digest and can cause acid reflux.
#2 - Adopt a suitable eating routine
A balanced and varied diet is essential for good digestion and maintaining a healthy microbiota balance. Indeed, good eating habits, including the consumption of raw, fresh, local, and seasonal products, will allow for better digestion and a peaceful exercise routine.
Limiting meals that are too fatty , large or made with ultra-processed products contributes to a balance of digestive and overall health.
Sources :
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[2] Costa, RJS, Snipe, RMJ, Kitic, CM, & Gibson, PR (2017). Systematic review: exercise-induced gastrointestinal syndrome-implications for health and intestinal disease. Alimentary pharmacology & therapeutics, 46(3), 246–265. https://doi.org/10.1111/apt.14157
[3] Peters, HP, De Vries, WR, Vanberge-Henegouwen, GP, & Akkermans, LM (2001). Potential benefits and hazards of physical activity and exercise on the gastrointestinal tract. Gut, 48(3), 435–439. https://doi.org/10.1136/gut.48.3.435
[4] Wilson, P.B., Fearn, R., & Pugh, J. (2023). Occurrence and Impacts of Gastrointestinal Symptoms in Team-Sport Athletes: A Preliminary Survey. Clinical journal of sport medicine: official journal of the Canadian Academy of Sport Medicine, 33(3), 239–245. https://doi.org/10.1097/JSM.0000000000001113
[5] Mańkowska, K., Marchelek-Myśliwiec, M., Kochan, P., Kosik-Bogacka, D., Konopka, T., Grygorcewicz, B., Roszkowska, P., Cecerska-Heryć, E., Siennicka, A., Konopka, J., & Dołęgowska, B. (2022). Microbiota in sports. Archives of microbiology, 204(8), 485. https://doi.org/10.1007/s00203-022-03111-5
[6] Chantler, S., Griffiths, A., Matu, J., Davison, G., Jones, B., & Deighton, K. (2021). The Effects of Exercise on Indirect Markers of Gut Damage and Permeability: A Systematic Review and Meta-analysis. Sports medicine (Auckland, NZ), 51(1), 113–124. https://doi.org/10.1007/s40279-020-01348-y
