Endurance sports like marathon, triathlon, or cycling place special demands on your body. As you cover kilometer after kilometer, your body must continuously provide energy – and this is exactly where digestive enzymes play a central role. As Dietary supplements supplements with specific enzymes can help optimize nutrient utilization and thus support your performance in endurance sports. Nutraceuticals specifically tailored to the needs of long-distance exertion are becoming increasingly important for sports enthusiasts who want to take their performance to the next level.
Why endurance sports place special demands
During long-distance exertion, your body works at full throttle for hours. Unlike short, intense training sessions, during a marathon, triathlon, or multi-hour bike rides, you need a continuous supply of energy. Your metabolism has to tackle several challenges simultaneously:
Energy supply under extreme conditions During several hours of exertion, your body consumes significant amounts of glycogen (stored carbohydrates in muscles and liver). However, the body's own stores often only last for 60 to 90 minutes of intense exertion. Therefore, endurance athletes consume additional carbohydrates during the competition – through gels, bars, or sports drinks. The challenge: these nutrients must be broken down quickly and made available, while at the same time blood flow to the digestive organs is reduced in favor of the working muscles.
Gastrointestinal problems as a performance limiter Many endurance athletes know the problem: nausea, cramps, diarrhea, or bloating during a competition. Studies show that up to 50% of all marathon runners and triathletes suffer from gastrointestinal (relating to the digestive tract) complaints.
These arise from several factors: reduced blood flow to the digestive system, mechanical shocks while running, dehydration, and the difficulty of digesting food under exertion.
Digestive enzymes – key to optimal nutrient utilization
Enzymes are biological catalysts that accelerate biochemical reactions in your body. In the digestive system, they break down ingested food into its components: carbohydrates into simple sugars, proteins into amino acids, and fats into fatty acids. This process is essential for your body to absorb nutrients and convert them into energy.
The most important digestive enzymes for endurance athletes
Alpha-amylase plays a particularly important role in carbohydrate utilization. This enzyme breaks down complex carbohydrates into smaller sugar units already in the mouth and later in the small intestine. This is crucial for endurance athletes, as carbohydrates are the primary energy source during prolonged exertion.
Proteases support the breakdown of proteins, which is important for regeneration and maintaining muscle mass. Lipases help with fat digestion, while cellulases can break down plant fibers.
How enzymes can optimize energy supply
During a marathon or triathlon, you don't eat like a normal meal – you consume concentrated carbohydrate sources, often in the form of gels or special sports foods. These need to be digested quickly so that the energy is available promptly. Here, support from Enzyme complexes make a difference: They can accelerate the breakdown of nutrients and thus improve the availability of energy.
Alpha-amylase for a marathon – The carbohydrate specialist
Alpha-amylase is particularly relevant for long-distance energy. This enzyme is naturally produced in the salivary glands and pancreas and is essential for carbohydrate digestion.
Function and significance: Alpha-amylase already begins its work in the mouth when you chew food. It breaks down long-chain starch molecules into shorter sugar chains. In the small intestine, pancreatic (from the pancreas) alpha-amylase continues this process until carbohydrates are converted into glucose (grape sugar), which your body can use directly.
Optimized carbohydrate utilization in competition: During intense exertion, the body's own enzyme production can reach its limits. Reduced blood flow to the digestive tract and high stress can cause food to be digested more slowly. Support with additional amylase can increase the breakdown speed and thus improve energy supply.
This is especially relevant if you consume many carbohydrates during a competition – current recommendations are 60 to 90 grams per hour for intense long-distance exertion. Efficiently digesting these amounts poses a significant challenge.
Avoiding gastrointestinal problems
Gastrointestinal complaints can ruin even the best preparation. The causes are diverse: mechanical stress from running motion, reduced blood flow to digestive organs, fluid shifts, and the difficulty of digesting under stress.
How enzymes can help: Digestive enzymes can help facilitate digestion and shorten the residence time of food in the stomach. When nutrients are broken down faster, the risk of bloating, nausea, and other discomforts is reduced. Especially the combination of different enzymes – as found in Opti Enzyme Complex® contained in Nutrador® – can support the digestion of various macronutrients simultaneously.
Practical strategies for prevention: Besides enzyme support, you should test different foods and amounts during training to find out what you tolerate well. Avoid high-fiber and high-fat foods immediately before and during the competition. Ensure adequate fluid intake but avoid drinking too large amounts at once.
Electrolytes and fluid balance
During long-distance exertion, you lose not only energy but also significant amounts of fluids and electrolytes (minerals with an electric charge) through sweating. Sodium, potassium, magnesium, and chloride are essential for muscle contraction, nerve conduction, and water balance.
The importance of electrolyte balance: An electrolyte deficiency can lead to cramps, performance losses, and in extreme cases to hyponatremia (sodium deficiency in the blood). Especially during competitions lasting several hours or in high temperatures, targeted intake of electrolytes is important.
Products like Optilyte from Nutrador® can help balance electrolyte levels and optimize hydration. The combination of fluids, electrolytes, and – if needed – digestive enzymes can positively influence overall performance.
Practical application during competitions
Theory is one thing – practical implementation in competition is another. Here are some proven strategies:
Timing of enzyme intake: If you want to use enzyme supplements, taking them shortly before or at the start of a competition can be useful. Some athletes also take them during exertion when consuming larger amounts of food. However, be sure to test this beforehand in training, never for the first time in competition.
Integration into competition nutrition: Plan your food intake in a structured way: consume small amounts regularly instead of large portions infrequently. Combine quickly available carbohydrates with sufficient fluids and electrolytes. If you use enzyme supplements, they can support the utilization of this food.
Train your digestion: Your digestive system can be trained. Regular eating and drinking during long training runs helps your body get used to food intake under stress. This is called "gut training" and is just as important as training your muscles.
Scientific perspective
Research on digestive enzymes in sports is continuously evolving. Studies show that enzyme activity is influenced under intense exertion and that supplementation with enzymes can improve digestion and nutrient absorption. Particularly interesting are Studies on alpha-amylase show that enzyme activity in saliva serves as a biomarker for stress and that optimized amylase activity can increase carbohydrate utilization.
Integration into your competition preparation
Optimizing your digestion should be part of your competition strategy. Start testing your nutrition and any supplementation weeks before an important event. Keep a training diary where you note what you ate, how you felt, and what performance you delivered.
Individualization is key: What works for one person doesn't necessarily have to be optimal for you. Some athletes tolerate certain carbohydrate sources better than others, some need more electrolytes. Experiment during training and find out what works best for your body.
Don't forget recovery: Enzymes play a role not only during competition but also in recovery. The breakdown and utilization of proteins after intense exertion can be supported by proteases, which can promote recovery.
Long-term perspective
Optimizing your digestion is not a one-time action but a continuous process. With increasing experience, you get to know your body better and can refine your strategy. The combination of targeted supplementation with enzymes and electrolytes, well-thought-out competition nutrition, and training your digestion can lead to better performance and fewer problems in the long term.
Conclusion – Nutrients for long-distance runs
Endurance sports place the highest demands on your energy supply and digestion. Digestive enzymes, especially alpha-amylase, can help optimize nutrient utilization and reduce gastrointestinal problems. In combination with a well-thought-out competition nutrition, sufficient fluid and electrolyte intake, and systematic training of your digestion, you lay the foundation for successful long-distance performances. High-quality supplements like the Opti Enzyme Complex® and OptiLyte from Nutrador® can support you in unleashing your full potential.
Frequently Asked Questions (FAQ)
When should I take digestive enzymes in endurance sports? Intake can be about 15 to 30 minutes before the start of the effort or at the beginning of the competition. Some athletes also take them during longer efforts when consuming larger amounts of food. It is important to always test the intake first during training to check individual tolerance. You should never try new supplements for the first time in competition.
Can digestive enzymes completely prevent gastrointestinal problems during a marathon? Enzymes can help support digestion and reduce the risk of gastrointestinal complaints, but they are not a guarantee for trouble-free competitions. Gastrointestinal problems have various causes – from mechanical stress to dehydration to psychological stress. A holistic approach with digestive training, adapted nutrition, sufficient fluid intake, and possibly enzymes offers the best chances of success.
How many carbohydrates should I consume during a marathon or triathlon? Current recommendations are 60 to 90 grams of carbohydrates per hour for intense long-distance efforts. In competitions lasting several hours, well-trained athletes can also tolerate higher amounts. However, these recommendations are individual – your personal tolerance may vary. Test different amounts and carbohydrate sources during training to find out what works best for you. Support from digestive enzymes can help to better utilize higher carbohydrate amounts.
Legal notice regarding health-related claims:
Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have health complaints or questions, please consult a doctor.
