Exercise-induced vomiting is an unwelcome side effect of exercise. If you feel nauseous after exercise, you are in good company. Almost 20% of athletes experience the same reaction.
These effects are regarded as gastrointestinal complications that may entail reflux, vomiting, nausea, belching or heartburn.
The scientific explanations behind this condition include dehydration, delays in gastric emptying, excessive hydration, exercise intensity and imbalances in blood flow.
According to this study, exercise sometimes demands a high concentration of blood flow in the muscles. This means that there is less blood flow going to internal organs like the intestines. The result is a feeling of nausea.
To prevent this feeling, you need to address any of the above-mentioned causes.
How to Avoid Feeling Nauseous After Working Out
1. Don’t Start Exercise Abruptly
Your body needs to be prepared for exercise through warm-ups. A good warm-up should include full body exercises with a full range of motion so that you are mentally ready to start the intense workouts.
They also help in distributing blood flow evenly. If you intend on concentrating on leg exercises that day, then the warm-up should consist of exercises that target the lower body. You should still combine them with upper body exercises so that there is sufficient blood flow.
Avoid doing static exercises as a warm-up because they can lead to injuries. You also want to warm up your heart rate gradually through slow jogging or fast walking.
2. Avoid Eating Right Before the Workout
Eating before training may lead to nausea if done incorrectly. While the subject of pre-workout food intake has led to many debates, certain tips can keep vomiting at bay.
You can eat breakfast or food before exercise, just make sure that you do not do it less than 1 hour to the workout. Not only would this make you feel sluggish but it would also heighten your gag reflux.
Blood flows away from your stomach and intestines during workouts. Therefore, you shouldn’t increase the demand for blood in your stomach or intestines by eating food before workouts.
The body will be unable to handle the demands of digestion and exercise. As a result, you will feel nauseous.
3. Control What You Eat
Eating before a workout gives you the fuel you need to exercise, increases your endurance, and maximizes the benefits of training.
However, this depends on the nature of the food you take and the quantity consumed. Large meals are inadvisable before meals. Overdoing it is certainly going to lead to the sensation of vomiting.
On top of that, you should take foods that are rich in fiber and nutrients. These could be whole grains or smoothies.
In case you just want a snack, you may take a banana, a peanut butter sandwich made of whole-grain bread or some other fruit. If you eat anything with too much fat or sugar, you’ll increase the likelihood of nausea.
You can also take pre-workout supplements to keep you energetic through the workout.
4. Watch What You Eat After
Post-exercise vomiting can sometimes occur even 30 minutes after completing your session. At times, eating after working out could be the cause of your troubles.
Consider eating one or two hours after working out. If you do it too soon, you could become disoriented.
In most instances, if you eat such a heavy meal, you may develop a reflux. Make food choices that are healthy when you eat after working out.
5. Taking Too Much Water Can Be Destructive
It is critical to drink water as you exercise so as to stay hydrated. This study shows that the maximum amount of water you can take during exercise is about 237 milliliters. However, this is contingent on your body size as well as the nature of exercise you do.
If you consume too much water, you are likely to increase gastric emptying, and this would cause queasiness. It also minimizes the amount of salt in your body thus promoting vomiting.
6. Don’t End Your Workouts Abruptly
In just the same way that it is critical for you to start your exercises gradually, post-workout sessions should consist of the same routine.
Reducing the pace of your workouts at the end is critical. This allows you to maximize the outcomes of your routine. It is also useful for enhancing blood circulation.
In intense workouts, the heart normally pumps quickly. As a result, the muscle needs time to return to normalcy. This way you won’t shock it and possibly cause nausea.
7. Avoid Dehydration
As we have established earlier, blood leaves the gut as you work out. Any condition that reduces the volume of blood in the gastrointestinal system is detrimental.
When you have inadequate levels of water in your body, you reduce even further the volume of blood pumping through your system. This makes your gut distressed thus leading to nausea.
Sip water during training, but don’t overdo it. Drink water prior to workouts least 30 minutes before and after to keep your body hydrated.
8. Watch Your Exercise Intensity
If you are pushing yourself too hard during exercise, you could cause unwanted effects. In this study, it was shown that the expertise level of the athletes had a significant effect on their development of nausea.
Those that did high-intensity workouts, and were not sufficiently fit experienced nausea. To avoid this condition, you need to challenge yourself by progressing naturally in your workout routine.
9. Avoid Certain Exercises
Some exercises generally cause disorientation. They may involve excessive twisting or poses that throw your body out of balance.
If the inner-ear vestibular system is distorted, you are likely to feel queasy. For instance, when you do the camel pose with eyes closed.
Additionally, workout routines involving a lot of balancing may upset your stomach. Exercises that put too much pressure on the stomach are also problematic.
Try to slow down on these exercises, if the feeling sets in. You may even choose to wait out a particular movement if your body does not agree with it.
10. Are Your Emotions Responsible?
Have you ever felt really nervous about performance and queasy at the same time? If you have a big project to present at work, you are bound to feel some uneasiness in your stomach. The same may be true for exercise.
If you have a competition or a new gym routine, you may feel nervous about it. This could sometimes manifest as nausea.
Consider your emotional state and try to manage it before starting the routine. Performance anxiety is not limited to competitions alone. Sometimes, others’ perceptions of you could be the source.
11. Avoid Excessive Heat
A gym can become a really hot place, especially if it has poor ventilation and a lot of people.
Also, if you do exercises that are deliberately hot like Bikram yoga, you may experience some level of nausea.
The problem with hot yoga and very hot gyms are that they cause dehydration. As mentioned above, dehydration can lead to vomiting when it is too much.
12. Lack of Breaks
The body should not be subjected to extreme sessions involving continuous activity. If you start a workout and continue nonstop for an hour, your body might start reacting to it through feelings of nausea.
Schedule breaks in between your session for a certain amount of time to allow your body to adjust.
Nausea is not normal, and you shouldn’t ignore it. This is a way of your body communicating to you by telling you to change one of your routines. To avoid it, consider adjusting what you eat, drink, how your exercise and the environment surrounding it.
If you’re a beginner, doing short simple home workouts can help you avoid feeling nauseous after working out. Use these 28 stunningly simple home workouts to burn fat and build lean muscle in 15 minutes.[related_posts_by_tax posts_per_page="4"]