Decades of sports nutrition research highlights the importance of carbohydrate intake to fuel endurance activities such as running, cycling, swimming, and triathlon. Ingestion of carbohydrates during exercise lasting 1-4 hours is associated with delayed time to exhaustion and enhanced performance. However, not all carbohydrates are created equally. For those prone to digestive distress, sports fueling products lower in a type of carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) may be better tolerated because they are more efficiently absorbed in the gastrointestinal tract. Choosing low FODMAP electrolyte drinks, energy gels, and energy chews – such as the brands included below – will provide quick and easily digestible energy to fuel your workouts without exacerbating GI symptoms.
Low FODMAP Electrolyte Drinks
A sports drink with a combination of electrolytes and carbohydrates helps optimize fluid absorption while providing quick energy for working muscles. When looking for low FODMAP electrolyte drinks, choose options that contain sweeteners such as dextrose, cane sugar, and glucose, which are low FODMAP. Avoid products made with fructose, high fructose corn syrup, or honey, which are high FODMAP. The options below contain a blend of low FODMAP sugars plus electrolytes to fuel performance.
There are also a variety of lower sugar electrolyte products on the market, such as Nuun tablets, which would be appropriate during exercise if paired with additional carbohydrates such as maple syrup packets. Alternatively, they can be used for post-workout electrolyte replenishment in a smoothie.
Low FODMAP Energy Gels & Chews
Low FODMAP energy gels and chews are another convenient way to fuel activity when paired with water. Look for those containing low FODMAP sweeteners and avoid flavors that contain cherry, apple, pear, mango, and blackberry fruit concentrates, which are high FODMAP. The list below includes some of the most widely available low FODMAP energy gels and chews.
Training Your Gut
Even when choosing low FODMAP electrolyte drinks, energy gels, and energy chews, it can take time for the body to adjust to absorbing carbohydrates during high-intensity workouts. That’s why we recommend practicing your intra-workout fueling and gradually increasing the quantity over time. Research indicates that athletes who are accustomed to taking in fluids and carbohydrates during exercise are half as likely to experience GI distress, highlighting the benefits of practicing your fueling strategies.
Learn more about building up your tolerance to intra-workout fuel in our article on Training Your Gut for Athletic Performance, or consider applying for our 1-1 Nutrition Coaching Program here for individualized support.