Fueling for Long Runs and Rides with Autoimmune Disease: Avoid Fatigue, Gut Issues, and Flares
Training for a long trail run, a big mountain objective, or an all-day ride asks a lot of your body.…
Have you ever stopped to consider the number of toxins you encounter in a single day? For most athletes, the answer to this question is “no.” However, the reality is that you are exposed to a variety of toxins throughout your active day – from your morning shower that exposes you to chlorine disinfection byproducts to the synthetic workout clothes you wear that contain microplastics. In short, your body is constantly dealing with them.
These substances—whether they come from the environment, the products you use, or are made inside your body—can quietly pile up and take a toll on your energy, athletic performance, and recovery. In this blog, we’ll discuss six sources of toxin exposures that athletes face and why supporting your body’s detoxification systems can aid your athletic performance and long-term health.
The term “detoxification” may sound gimmicky, likely because many people associate it with questionable practices, such as juice cleanses and shady supplements. However, the reality is that “detoxification” is simply the process by which your body uses a coordinated set of biochemical pathways and organs to process and rid itself of toxins. Your detox system links together your brain, liver, kidneys, gastrointestinal system, lymphatic system, and skin to create an elegant system for handling toxins.
“Toxins” (another term that’s often misconstrued) are substances that can be natural or man-made, acquired from outside the body or produced in it, that harm human health. In our modern world, we are exposed to a mind-boggling number of toxins – far more than ever before in human history. (Source, Source)
As athletes, we often consider what we put into our bodies in terms of food and hydration – chances are that you do if you’re reading this blog! However, few athletes consider what goes into their bodies in terms of toxins, let alone how their bodies handle those toxins. Yet, the reality is that your ongoing, cumulative exposure to toxins may be hurting your physiology and, in turn, negatively affecting your athletic performance, recovery, and long-term health.
Most athletes focus on training harder or eating cleaner to perform better, but few realize how much their body’s ability to detoxify plays into the equation. Your detox organs, including your liver and kidneys, don’t just clear out what your body doesn’t need—they also help keep your metabolism, recovery, and energy systems running smoothly. (Source, Source, Source)
When those systems become bogged down, fatigue, inflammation, and sluggish recovery can creep in, regardless of how dialed-in your training is.
Supporting detoxification isn’t about trendy cleanses—it’s about helping your body function at its peak so you can train harder, recover faster, and feel your best.
Here are six of the most common and, to many athletes, surprising sources of toxins that we encounter in daily life.
Microplastics are tiny, ubiquitous pieces of plastic that range in size from 1 nanometer (nm) to 5 millimeters (mm). They are intentionally manufactured to be used in the creation of larger plastic products or result from plastic degradation in response to wear and tear, heat, washing, and other environmental stressors. (Source)
Microplastic exposure is linked to:
Athletes are exposed to microplastics through:
The more plastic products we use in our active lives – plastic water bottles, synthetic fiber clothing, running shoes, hiking boots, yoga mats, etc. – the most likely we are to have a significant body burden of microplastics.
Ultra-processed foods are comprised of substances extracted from other foods, such as starches, oils, added sugars, and emulsifiers. They often bear little resemblance to the whole foods they originated from. Examples of ultra-processed foods that athletes commonly reach for include breakfast cereal, potato chips, candy, and energy drinks. These foods are often high in calories and low in nutrients. However, beyond their caloric content, ultra-processed foods and beverages can also be a significant source of environmental toxin exposure.
Eating ultra-processed foods and beverages is linked to a higher intake of “forever chemicals” and microplastics, likely because these toxins migrate into the food as it is being processed. (Source, Source) Athletes often eat a larger volume of food than the average person, which may expose them to even greater amounts of foodborne toxic contaminants.
We already discussed some of the health problems associated with microplastics above. “Forever chemicals” like per- and polyfluoroalkyl substances (PFAS) are used in products with non-stick and water-repellant properties, including a lot of outdoor gear. (Source) PFAS are linked to altered immune function, thyroid problems, and weight gain. (Source) These are physiological effects that could significantly compromise performance and recovery by increasing chronic inflammation (a barrier to efficient post-exercise recovery), possibly increasing your risk of respiratory infections (Source), and impairing your ability to reach your body composition goals.
Pesticides and herbicides are chemicals used to deter a variety of pests, from weeds to insects. They are heavily used in agriculture and thus end up in our food.
One of the most important effects of pesticides and herbicides for athletes is that they’re linked to mitochondrial damage. (Source) Mitochondria are the cellular powerhouses that generate the energy you need to fuel your daily life and athletic endeavors; without healthy mitochondria, achieving optimal health and athletic performance may be challenging.
Eating plenty of fruits and vegetables is vital as an athlete for regulating inflammation, optimizing micronutrient intake, and supporting gut health. However, many fruits and vegetables in the United States are significantly contaminated with pesticides and herbicides. You can remove some pesticide and herbicide residues by washing produce before eating it, but this will not remove all residues. This is why I recommend that my clients try to buy organic produce whenever possible and refer to the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce to determine which types of conventionally grown produce have the highest pesticide and herbicide residues, so they can prioritize which ones to buy organic and which to buy conventionally.
Water is essential for every process in your body—from regulating temperature to breaking down food for energy. But if you’re drinking straight from the tap, you might be taking in more than just H₂O. Studies show that tap water often contains chlorine disinfection byproducts, “forever chemicals” (PFAS), and even traces of pharmaceutical drugs—all of which can add to your body’s toxic load. (Source, Source, Source) And if you rely on well water, that’s not automatically safer—it can carry its own mix of pollutants. Choosing clean, filtered water is a straightforward way to protect both your health and your performance.
When you train near busy roads, you’re not just pushing your limits—you’re also breathing in fine particles called PM2.5, released from exhaust and stirred up by passing traffic. These tiny pollutants can penetrate deep into your lungs, where they may reduce oxygen delivery, strain your cardiovascular system, and may impair your performance and recovery. (Source, Source) Over time, that added stress can erode endurance and performance, even in the most fit athletes.
Reactive oxygen species (ROS) are reactive molecules that your body generates as byproducts of metabolism, including metabolism during exercise. Those who train heavily can end up producing a significant amount of ROS, which contributes to the body’s total load of toxins that need to be processed and eliminated. (Source, Source)
This is not a comprehensive list of all toxins to which outdoor athletes are exposed, but it is a good starting point for addressing toxin exposures and making lifestyle changes to reduce them.
Starting to support your body’s natural detox pathways doesn’t have to be complicated—small, intentional changes can make a real difference in how you feel and perform. Here are a few simple places to start:
With the proper support, detoxification becomes less about restriction and more about unlocking your body’s full potential for health, energy, and performance.For comprehensive nutrition care to support your athletic performance and whole-body health, including detoxification, my Trailblazer Nutrition™ program can get you there! If you are ready to begin, I’d love to work with you!
I empower others through nutrition to conquer their mountain adventures, drawing from my own experiences.
With a background in Biomedical Science and an M.S. in Human Nutrition, I’m a Certified Nutrition Specialist and Licensed Dietitian Nutritionist. My journey in functional medicine has equipped me to work alongside athletes and tackle complex health cases. As a passionate trail runner, backcountry skier, and backpacker, I strive to support others on their paths to peak performance and well-being.
Sign up for updates that come right to your inbox.
