Stomach Problems in Athletes: anxiety or upset
The term “gut feeling” can have dual meanings in sports and competition. On one hand, athletes can experience anxiety-induced gut issues that may feel similar to “butterflies” in the stomach. On the other hand, there are gut issues directly related to the physical demands of exercise (Waterman & Kapur, 2012). If not well understood, these changes in an athlete’s physiology can become a distraction and can impact an athlete’s confidence and overall performance.
The Anxious Gut in Athletes
Common Issues
For some athletes, performance anxiety can translate into physical sensations in the gut. This can range from mild discomfort to severe symptoms like nausea or stomach cramps. These symptoms may escalate if an individual notices them and becomes upset or frustrated by the sensation.
Gut-Brain Axis?
Anxiety can affect your mental state and your physical body, including your digestive system. The connection between the brain and the gut is often called the “gut-brain axis.” This is a two-way communication system made up of nerve signals and chemical messengers. When you’re anxious, your brain sends signals to your gut, leading to gastrointestinal (GI) problems like stomachaches, diarrhea, or constipation.
One reason for this is the “fight or flight” response that anxiety or other intense emotions trigger. This natural reaction prepares your body to fight or run away from danger. When this happens, blood is diverted from functions that aren’t immediately essential, like digestion, and sent to muscles for quick action. As a result, your digestive process can be disrupted, leading to GI issues.
Additionally, your gut has its own nervous system and produces many of the same neurotransmitters found in the brain, like serotonin, which affects mood. When you’re stressed or anxious, the balance of these neurotransmitters can be thrown off, causing your digestive system to act up.
So, the anxiety you feel in your mind can directly impact your gut, causing many uncomfortable symptoms. Your mental and physical well-being are closely connected.
Solutions for the Anxious Gut
- Awareness and Self-Compassion: Being aware of your emotional response and compassionate toward yourself can prevent emotions from spiralling out of control. This acceptance can help you feel calmer and more in control.
- Breathing Techniques: Deep breathing can help calm the nervous system and alleviate symptoms.
- Grounding Techniques: Focusing on physical sensations can divert attention from anxiety, reducing gut discomfort.
The Exercise-Induced Gut
Common Issues
- Heartburn and Indigestion: Intense physical activity can cause stomach acids to move in ways they shouldn’t (Waterman & Kapur, 2012).
- Nausea and Vomiting: Physical stress on the body can also lead to nausea (Wilson, 2019).
Digestion and Exercise
Research indicates that what you eat before exercise can significantly impact your digestive system. For example, eating foods high in fat or fibre may be harder to digest, worsening gastrointestinal symptoms like bloating, cramps, or diarrhea (de Oliveira & Burini, 2011). Choosing easily digestible foods before engaging in activity is important to minimise digestive discomfort.
In addition to food choices, the intensity of physical exertion during exercise also matters. Your body’s “fight or flight” response is activated during strenuous exercise. This mechanism prioritises blood flow to essential organs and muscles needed for immediate action, diverting it from the digestive system (de Oliveira & Burini, 2009). As a result, the digestive process slows down, leading to gastrointestinal issues such as stomach cramps or nausea.
Both of these factors—food choices and exercise intensity—contribute to the complex relationship between exercise and gastrointestinal health. Making careful choices in both areas can help minimise discomfort and enhance physical performance.
Solutions for Exercise-Induced Gut Issues
- Mind What You Eat: Opt for easy-to-digest foods before a workout (de Oliveira & Burini, 2011).
- Stay Hydrated: Proper hydration can lessen gastrointestinal symptoms (Wilson, 2019).
- Speak with a Dietician: Check in with a qualified sports dietician who can offer advice on your diet to reduce your gut discomfort during exercise.
Conclusion
Understanding the two types of gut issues—those triggered by anxiety and those by physical exercise—can help athletes improve both their mental and physical performance. Effective strategies include breathing and grounding techniques for anxiety-induced gut problems, dietary adjustments, and hydration for exercise-induced issues (Wilson, 2019; de Oliveira & Burini, 2011).
To learn more about handling anxiety for athletes or coaches, visit my website, www.focusedpsych.org and sign up for a free online lesson or a more comprehensive online program.
Other Resources on this topic:
Sports Dieticians Australia – Runners Gut
Find an accredited sports dietician.
References
- de Oliveira, E. P., & Burini, R. C. (2011). Food-dependent, exercise-induced gastrointestinal distress. Journal of the International Society of Sports Nutrition, 8, 12.
- de Oliveira, E. P., & Burini, R. C. (2009). The impact of physical exercise on the gastrointestinal tract. Current Opinion in Clinical Nutrition and Metabolic Care, 12(5), 533-538.
- Waterman, J. J., & Kapur, R. (2012). Upper gastrointestinal issues in athletes. Current Sports Medicine Reports, 11(2), 99-104.
- Wilson, P. B. (2019). ‘I think I’m gonna hurl’: A Narrative Review of the Causes of Nausea and Vomiting in Sport. Sports (Basel), 7(7), 162.