A Chat with our IBD Sports Dietitian Christa

In our latest you tube we get to chat with our very own Christa Smith. Her very niche area of expertise as a IBD sports dietitian is unique to say the least!

Join us as we chat about life after having her baby and as we dive into dietary considerations for athletes with IBD. An video and outline is below.

About Christa

Christa Smith, a board-certified sports dietitian and personal trainer, discussed the unique challenges faced by athletes with inflammatory bowel disease (IBD). She highlighted the importance of pre-exercise nutrition, recommending low-fat, low-fiber, and low-protein foods within one to two hours before exercise. Christa emphasized the need for adequate hydration and carbohydrate intake to cushion the GI system. She also addressed the impact of long-term restriction on gut health, including slowed motility and potential mood disorders. Success stories included an ultra-marathoner who maintained her nutrition and avoided symptom flare-ups, and a rower who improved performance with dietary adjustments.

Outline

IBD Sports Dietitian Christa Smith’s and Recent Activities

• Danielle introduces Christa Smith, highlighting her previous appearance on the podcast and her background as a board-certified sports dietitian and personal trainer.
• Christa shares that she has had a baby, pursued her board certification in sports dietetics, and has been trying to spend more time outside and eat more plants.
• Ashley humorously suggests that Christa took an extended maternity leave, and Danielle comments on the long maternity leave in Canada.
• Christa mentions that it has taken her 13 months to feel her brain coming back online after having her baby.

Christa’s Journey to Board Certification

• Danielle inquires about the duration of Christa’s board certification process, which she explains took four years starting in 2019.
• Christa details the requirements, including gaining 2000 practice hours under another dietitian and sitting for the boards in October 2023.
• Ashley recalls Christa’s initial interest in merging sports and IBD, noting the unique challenges faced by IBD athletes.
• Christa shares her personal experience with IBD, being diagnosed with ulcerative colitis in 2020 during her third pregnancy, and how it influenced her interest in both sports and IBD.

The Intersection of Sports and IBD

• Christa discusses how her background in sports and her personal experience with IBD led her to understand the unique challenges faced by IBD athletes and got her interested in becoming an IBD sports dietitian.
• She emphasizes that everyone is an athlete in some capacity, whether it’s a stay-at-home mom or a firefighter, and that performance demands vary across different roles.
• Christa highlights the importance of optimizing gut health even in the presence of disease, challenging the traditional definition of a healthy gut.
• Ashley and Christa discuss the exclusive terminology used in dietetics and the lack of a clear definition for a healthy gut in someone with IBD.

Impact of Exercise on Gut Health

• Danielle asks Christa to explain what happens in the gut when an athlete is active and experiencing gut symptoms.
• Christa explains the cascade of events in the body during exercise, including the shunting of blood flow away from the GI tract and the impact of hormones on gastric emptying.
• She recommends strategies to minimize the impact of exercise on the gut, such as consuming low-fat, low-fiber, and low-protein foods within one to two hours before exercise.
• Christa emphasizes the importance of staying hydrated and consuming simple carbohydrates to cushion the GI system.

Strategies for Managing Gut Health During Exercise

• Danielle and Ashley summarize Christa’s points, emphasizing that the body focuses on oxygenating the extremities during exercise, leading to reduced blood flow to the GI tract.
• Christa advises against consuming high-fat, high-fiber, and high-protein foods before exercise to avoid exacerbating gut symptoms.
• She discusses the importance of mechanical factors, such as the impact of jostling during running, on gut health.
• Christa recommends minimizing intense exercise bouts and ensuring adequate recovery strategies, including consuming carbohydrates and protein within 60 to 90 minutes post-exercise.

Challenges of Restriction and Fear in IBD Athletes

• Ashley raises the issue of significant fears and restrictions in IBD athletes, which can limit food choices and impact overall health.
• Christa emphasizes the importance of meeting baseline nutritional needs before focusing on optimization and diversity.
• She discusses the impact of long-term restriction on gut health, including slowed motility, muscle atrophy, and potential mood disorders.
• Christa highlights the importance of addressing fears and restrictions gradually to avoid further complications.

The Role of Dietitians in Supporting IBD Athletes

• Ashley and Christa discuss the role of dietitians in supporting IBD athletes, including identifying patterns and coordinating care.
• Christa shares her experience teaching students to recognize when to refer out and act as liaisons between different providers.
• Ashley emphasizes the importance of dietitians in providing holistic care and piecing together the various aspects of a patient’s health.
• Christa and Ashley agree that working with a dietitian can help turn around negative health outcomes and improve overall well-being.

Real-Life Examples of IBD Athletes’ Success

• Ashley shares a real-life example of a rower who saw significant improvements with small dietary tweaks, highlighting the impact of adequate nutrition.
• Christa recounts her experience with an ultra-marathoner who successfully managed to maintain her nutrition and avoid increased symptoms during training.
• Both speakers emphasize that maintaining good health with IBD and training as an athlete is possible, though it may require different approaches and strategies.
• Christa and Ashley discuss the importance of setting realistic goals and making gradual changes to improve overall health and performance.

Final Thoughts and Encouragement for IBD Athletes

• Danielle asks Christa if it’s possible to maintain good health with IBD and training like an athlete, to which Christa responds affirmatively.
• Christa explains that while the approach may differ from that of other athletes, it is possible to thrive with the right strategies and support.
• Ashley and Christa encourage IBD athletes to seek guidance from dietitians and to focus on meeting baseline nutritional needs.
• The conversation concludes with a reminder that appropriate nutrition can help the gut function optimally and improve overall health and performance.
• If you want help from an IBD sports dietitian reach out here.