Q Over the past couple of months, I’ve been having to go “number 2” during most of my morning runs. I used to be able to go before my runs without much of an issue. Now I try to go but nothing happens. I eat a healthy diet, for the most part, with fruits and veggies, and get about 30 grams of fibre each day; drink 1.8 to 2.1L of water; and seem to get the right amounts of kilojoules (10,470), carbs (60 to 70 per cent) and proteins (100g per day). I run about 55km a week and I am 178cm tall and 70kg. Am I just eating too much? Any suggestions? – JOSEPH
A You say you eat lots of fruits and vegetables and 30 grams of fibre per day. Certain fibres are more helpful with laxation, such as bran-type cereals. In addition, consider swapping one of your fresh fruit choices for four or five dried plums, especially at night before bed.
The recommended fluid intake for adult men is 3.7L per day, at rest, and more for exercise, so if you are consuming 30 grams of fibre and not enough fluid, that may also be part of the problem; consider increasing your liquids intake.
And based on your diet breakdown (60 to 70 per cent carbs, or 375 to 437 grams per day, and protein at 100g per day) your diet may be too low in fat. Fat is important as a lubricant. So you may want to cut the carbs slightly and increase the fat, through nuts and nut butter, or olive oil on those vegetables, or guacamole.
Last but not least: Before bedtime, try a small bowl of All-Bran, Bran Buds, or Fibre One with a few dried plums and 2 tablespoons of nuts. Make sure you have a large glass of water (about 475mL) with this.
Hopefully this will get you back to running your route, and not to the bathroom! – LESLIE