Dumping syndrome and Lactic acid.
Dumping Syndrome: Dangers from Sugar rush after eating rapidly absorbed simple carbohydrates:
Fluids rush into the intestinal tract to absorb the sugar, resulting in:
Lowered circulating blood volume to the muscles...exercise intensity must therefore decrease...you must slow down.
Non exercising people become lethargic and sleepy.
More sensitive people can suffer nausea and vomiting, sweating, faintness, palpitations and hypotension or low blood pressure.
Don’t Take a Dump
Dumping is a physiological reaction to the consumption of too
much simple or refined sugar. Symptoms include nausea and
vomiting, sweating, faintness and palpitations, increased
heartrate and hypotension. Simple sugars exiting the stomach
too rapidly, attract fluid into the upper intestine--your blood
fluid volume decreases as it attempts to absorb the sugar. Pre
and post exercise, use complex carbs, plus protein and fat to
ensure a slow emptying of the stomach. While exercising, take
sugar in a five percent solution to avoid dumping syndrome.
Avoid those super drinks or power drinks which flood the
market--the sugar solution is too concentrated. Any drink with
an action verb probably has too much sugar.
The worst offender is goos and goops--the quick fix of sugar
for long runs. The 80 to 100 calories will only give you a mile
of energy, yet you have several thousand in your fat stores. The
goop will raise you heartrate by twenty per minute...which
should be a big enough clue for you to realize it’s bad for you.
Fluid races from your blood vessels--you are less able to lose
heat; the heart works harder due to the increased viscosity;
you’ve given yourself an instant dehydration affect. But you get
a buzz. A psychological boost. Unless you also consume
several cups of water, the goop will have deleterious affects on
Sport Gels or Sport Nutrition Gels are the worst offender in dumping. Your heartrate will rise by 20 beats a minute with shots of Sports Gels--Not what you need at the 20 mile point of a marathon. You're better off with Carbohydrate Loading, after educating your muscles to preserve glycogen with long runs. For more on Carbohydrate Loading, go to the marathon page.
Remember: Many sensitive people suffer from nausea and vomiting, sweating, faintness, palpitations and hypotension or low blood pressure, as a result of dumping syndrome. Intestinal surgery patients are very prone to dumping.
Lactic Acid - energy source
Think lactic acid is bad for your running--then why do nearly
all our body systems produce it.
According to George A. Brooks Ph.D. Director, Exercise
Physiology Lab, at Berkley, “Lactic acid is not just a useless
byproduct of exercise. It is an energy source involved in using
glucose and glycogen. Oxidation of lactic acid is one of our
most important energy sources. Don’t let this important
metabolite scare you. But do still:
“Train with a combination of long submaximal training and
quality to minimize the lactic acid production and enhance its
Which means: do your long runs each week, and speedwork at anaerobic threshold (15K pace) plus some 5K pace running and hill training. After all...lactic acid is not bad for you.
David Holt's Sports Nutrition
Zone Diet: Runners need carbohydrate and small amounts of Fat and Protein, not 40: 30: 30
More health and fitness topics from author and Registered Nurse David Holt
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