Between the hit of endorphins, the post-flow savasana bliss, and the knowledge that you simply did the body and mind a good, working out should make you feel good.
But every so often, you might find that while chasing that runner\’s high or back squat PR, you suddenly end up keeled over, wanting (or worse, needing) to puke.
This common phenomenon is known as exercise-induced nausea,?and it\’s similar to vaginal?soreness following a weekend-long sexcapade: annoying but normal, undesirable but treatable, and something of those stuff that just transpires with some women more than others. This is what you should know about why it\’s happening, when you worry, and just what you can do about it.
There\’s a misconception that getting queasy during or after exercise is an indication of your overall athleticism. But that is not true. \”From beginner exercisers to Olympians or endurance athletes, exercise-induced nausea can impact anyone,\” Brian Babka, MD, sports medicine specialist and team doctor for Northern Illinois University Athletics, tells Health.
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\”It\’s not necessarily related to how conditioned you\’re,\” Dr. Babka?says.?Actually, a?small study published in Appetite in 2001?concluded that training didn\’t decrease exercise-induced nausea.
So if your level of fitness isn\’t reason for exercise-induced nausea, what\’s? Experts say your digestive system is to blame. More specifically, exercise disrupts the the gastrointestinal (GI) tract, which can result in symptoms like nausea, vomiting, and queasiness.
When you\’re exercising, blood flows to the muscles you\’re moving and also the critical organs that are working-like the heart, lungs, and brain. Which means there\’s less blood being distributed to the digestive organs, which puts a pause around the processes that break down food in your stomach.?
This process is essential from the survival standpoint, Michael Richardson MD, a family physician at One Medical Group in Boston, tells Health.?\”Digesting the food probably comes secondary to running from a bear,\” he highlights. But in today\’s world-when we\’re usually running for fitness or for fun-it mainly becomes an unpleasant side effect.
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According to Dr. Babka, some workouts command more blood circulation from the GI tract than the others. And also the more blood that\’s diverted, the more intense your symptoms will probably be.
\”Due towards the size the muscles within the lower body-like the hamstrings and quads-and the general volume of a leg-day workout, leg day could leave you prone to this sensation,\” he says.?High-intensity interval training (HIIT) may also exaggerate this response.?
However, you need to notice that high-intensity workouts or leg day aren\’t necessarily better (or worse) than other kinds of exercise, says Dr. Babka, or that nausea may be the sign of a really good workout. High-intensity CrossFitters, endurance athletes, and power lifters may be at greater risk of exercised-induced nausea, he says, but \”it\’s simply a characteristic of lack of blood flow-or an indication that you didn\’t select a good pre-workout meal.\”
\”The largest factor in whether you will experience this nausea is what so when you ate in advance,\” says Dr. Babka. Jim White, RDN, an exercise physiologist and owner of Jim White Fitness and Nutrition Studios in Virginia, agrees.
\”Eating too near to your workout won\’t provide your digestive tract enough time to start breaking it down, but eating too soon may result in your feeling hungry and sluggish,\” White tells Health. \”Everybody is different, but eating 1 to 3?hours before exercising is the suggested window to prevent abdominal discomfort while still fueling your performance.\”
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Foods full of saturated fat-bacon, Fried potatoes, and burgers, for example-take longer to process within the stomach, so the delay in digestion can produce a \”deadweight\” feeling.?\”Fatty and greasy foods also excite your body to secrete bile to help digest body fat,\” says Dr. Richardson. \”This bile can add towards the gastric pressure and worsen nausea.\”
White adds that other foods can also add to GI distress, \”including?spicy foods, items containing caffeine, and highly acidic foods.\”
So what should should you eat? Focus on lean protein and complex carbs, that will fuel your exercise routine, suggests White. He recommends a slice of whole-grain toast with almond butter, a banana with low-fat Greek yogurt, or a cheese and turkey roll-up.
Dehydration is yet another possible culprit of exercise-induced nausea, says White.?\”During exercise, the body loses water through sweating in order to cool down,\” he states. \”So not drinking enough water in advance can boost the symptoms.\” The answer is straightforward: Drink water at a steady rate during the day.
If you\’re in the middle of a workout and nausea hits, Dr. Richardson says it should not be ignored. \”Often, nausea is the body signaling that we\’re pushing ourselves too hard or that you\’re not resting enough between sets,\” he says.
To calm the queasiness, dial back on your intensity and check out travelling at a slow or moderate pace. \”If you stop exercising too quickly, the nausea could get worse since there is a massive change in in which the blood circulation is going inside a short period of time,\” says Dr. Babka.
That\’s one good reason many running races have participants walk down a shoot once they cross the finish line, he explains. If you are inside a group fitness class, faster towards the water foundation?or going for a take a step back and walking in position.
The bottom line??Exercise-induced nausea isn\’t fun. But if it only happens once in a while-and it isn\’t accompanied by more severe symptoms like fever, really bad muscle cramping, heart problems, an entire lack of sweating, or brown urine (which is a sign of the an unsafe condition called rhabdomyolysis)-Dr. Babka says it\’s probably not something to become too concerned with.
If you constantly find yourself feeling nauseous, on the other hand, talk to your doctor to rule out more severe medical conditions. Or, try scaling back your workouts: You may be over-training, and your body might be suggesting to consider it easy.?