Highly intense exercise has been shown to increase intestinal permeability. Eg http://suppversity.blogspot.com.au/2012/11/shedding-some-light-on-the-leaky-gut.html
The question is two pronged: Are you aware and can you shed some light on the acuteness of permeability that's brought on by intense, longish duration exercise (is it only transient...?) and;
Do you think/can you justifiably say that food intake after a workout is all the more important if the tight junctions are compromised? Theoretically, could tomato lectins for example, (which people with compromised guts can have problems with in principle and practice), be a poor choice as a post-workou food? Or even the known nasties of casein and gluten (which I personally abstain from, but regardless...
I play football/soccer and have had some digestive issues, and am thinking about performance/health tradeoffs, balances etc...
Over to you ;)
edit- [I didn't realise bounty would expire, would start new one but apparently that can't be done...]
asked byMichael_17 (2934)
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on March 27, 2013
at 02:52 PM
I'm not really sure if I have any experience with 'leaky gut'. It's possible, since I find that my skin is highly reactive to my diet.
Anyway, this is just a thought, so forgive me if it's a horrible idea or if it's been discussed ad nauseam. It seems like leaky gut is the exact situation that the Master Cleanse would be most effective with. It's a thorough, agitating cleanse that provides a very effective reset.
I'm not saying anyone should make a habit of it, and I'm not saying it's necessarily healthy or nutritious. But, it seems like a natural scouring of what ails ya. Almost like a cayenne, citrus, mineral salt 'chemotherapy'.
I've done it twice and found it mildly enlightening and profoundly empowering both times. Having said that, I don't think I'll ever do it again unless I'm severely ill and suspect it'll help. It is a very depleting process.
on March 27, 2013
at 01:50 PM
Food intake matters a lot in the following ways:
During the period of having tight junctions open you might want to avoid foods that have the ability to cross the intestinal barrier and trigger inflammation/autoimmune reaction like gluten, casein, in severe cases disaccharides (fructose). Due to the delay of food reaching small intestine you might actually avoid these some 2-4 hours before the tight junction opening trigger
Further to that, in order not cumulate the load you should avoid foods that impair gut barrier like coffee and alcohol and environmental factors like heat stress (sauna)
There are foods that improve intestinal permeability like glutamine, probiotics, colostrum, bananas, saturated fat
Note of other dietary and lifestyle factors that improve the integrity of intestinal barrier like stress reduction/meditation, hydration, fasting, vitamin D(sun tanning)
Converting this info to a diet regimen could look as follows:
Before training fast OR have saturated fat with banana (my favorite dessert is banana mixed with mascarpone), drink plenty of water
during training drink plenty of water, adjust clothing to prevent heat shock
after training same banana with saturated fat, colostrum, glutamine, drink plenty of water
Re transiency: Study mentioned here concludes that alcohol opens tight junctions for 4-14 days however I am not sure if the same duration applies to other triggers as the mechanism may differ.
on March 19, 2013
at 12:18 PM
N=1, my digestion improves with a HIIT protocol. Also "It stands to reason that the combination of high intensity and long durations, as you will find it in an ultra-marathon runner, for example, is particularly detrimental to the integrity of the intestinal wall..." high intensity long duration is probably bad for more things than just your gut permeability. I'm a proponent of high intensity very short duration activities and I think this article does a good job at saying that when you exercise for longer durations you face more health issues, that's just my interpretation though.