Is Fibermaxing good for athletes?

As runners, hikers, climbers, and cyclists strive to optimize their performance in every way possible, they’re turning to a new obsession: fibermaxing. People promote it as a nutrition hack on social media. Target? Increase your fiber intake for better microbiome health.

Consuming enough fiber usually means eating more fruits, vegetables, legumes and whole grains. These foods also provide important vitamins, minerals and phytonutrients (carotenoid-like substances that plants naturally produce and protect the body from disease) that your body needs to consistently train and recover well.

Some fiber is fermented in the gut and converted into short-chain fatty acids that support the gut barrier and help control inflammation. “Short-chain fatty acids are everything: energy source, anti-inflammatory, and reinforcement for the gut lining,” Savita SrivastavaVirginia-based gastroenterologist explains Outside. “They are the unsung heroes of gut health.”

But how can increasing fiber intake affect overall athletic performance? We asked sports nutritionists and gastroenterologists for their thoughts on the fibermaxing trend to find out whether it could make you a better athlete or just create havoc with your digestive system when you’re chasing a new PR.

The Benefits of Fiber for Athletes (And Why More Isn’t Always Better)

It turns out that the answer to this question is subtle. Fiber has many health benefits, including lower blood sugar, better gut and heart health, and satiety. “Fiber aids digestive regularity, reduces constipation, and also supports the gut microbiome.” kelly jonesA registered dietitian who specializes in sports and performance nutrition explains Outside.

Therefore it is important to consume adequate fiber. Yet nearly 95 percent of American adults do not meet their daily fiber requirements. Most adults benefit from at least 30 grams of fiber per day (it’s like this eating two cups of blueberries, an apple, a cup of raspberries, a medium sweet potato and two slices of whole-grain bread a day) But athletes with higher calorie needs can often tolerate more calories or even benefit from more, Kaytie HadleyA registered dietitian who specializes in gut health explains Outside. More specifically, women should aim for 25-28 grams of fiber per day; Men should aim for 28-34 grams of fiber per day, According to the Academy of Nutrition and Dietetics.

With regard to the direct impact of fiber on performance, things become more complicated. “Since a healthy digestive system supports metabolism, healthy inflammatory responses, and the production of certain nutrients, increasing fiber and whole plant food intake may indirectly benefit how athletes feel and recover,” says Jones.

But eating more fiber today won’t keep you from running faster or lifting heavier weights tomorrow, says Hadley. While the concept of fibermaxing generally implies More While fiber is better, this may not necessarily be the case for athletes. If anything, athletes may need to be more careful about how much fiber they eat and when they eat it.

How Excess Fiber Triggers GI Distress During Training – and What to Eat Instead

“I would be cautious about fibermaxing when training,” says Hadley. “This is especially important for endurance athletes and anyone with underlying gastrointestinal (GI) problems.”

consuming too much fiber, more than 50 grams a dayEspecially before working out, you may feel bloated, crampy, gassy, ​​or need to go to the bathroom immediately. When you exercise for a long time or at a high intensity, blood flow moves away from the digestive system, causing leakage, which is when bacteria enter the bloodstream, which triggers an immune response that leads to inflammation. Over time, swelling may occur Reduce performance, hinder recovery and shorten longevity. (Chronic inflammation is linked to many diseases, including cancer, heart disease and diabetes, all of which impact the lifespan.)

How much fiber should you eat before working out?

Dr. Ekta Guptaa gastroenterologist and associate head of the department of gastroenterology at the University of Maryland, recommends consuming low-fiber, easily digestible foods several hours before high-intensity exercise.

For example, according to the National Academy of Sports Medicine, plan to eat between two and four hours Focus on consuming carbs (for energy) and some protein (for energy) before your workout. Promote muscle protein synthesisEspecially if you plan to do resistance training); Bagels and nonfat plain Greek yogurt are a great option. If you have energy bar available then you can also opt for that. Other low-fiber options include: bananas, applesauce, fish and eggs. If you need a quick burst of energy before your workout or you’re feeling hungry, eat a light snack about two to three hours before working out such as a banana or carrots with hummus, or have something extra light such as toast and honey. 30 to 60 minutes Before working out.

How much fiber should you eat after a workout?

After exercise, especially high-intensity workouts, choose low-fiber foods, such as those listed above, if your goal is to refuel quickly. If your goal is muscle growth, choose protein-rich foods and eat them. within 45 minutes of working out. If your goal is recovery, you can reintroduce fiber-rich plant foods (such as peas, barley, black beans and lentils) as part of a balanced recovery meal, along with carbohydrates, protein, and adequate hydration. after 2 to 3 hours Your workout.

Some people tolerate fiber better than others. Determining how much fiber is right for you — enough to support your health but not so much that you suffer digestive discomfort — may require a little trial and error or the help of a dietitian. But according to Hadley, at the end of the day, athletes don’t need FiberMax; They just need to eat enough fiber to maintain their gut health.

About Medical Reviewer: Rachel McPherson is a certified strength and conditioning specialist, an ACE-certified personal trainer, and a PN1-certified nutrition coach. McPherson has spent more than a decade helping lifters trade bro science for real results. She has happily turned a passion for evidence-based health into a full-time writing and strategy career, helping publications, wellness brands, and supplement companies tell better stories that people trust. She favors science-backed training advice that respects the reader’s intelligence, with the ultimate goal of getting you under the bar with complete confidence (or moving forward in whatever feels best).

want more Outside Health stories? Sign up for the Bodywork newsletter.