Stomach turning after your workout? Discover the science behind exercise-induced nausea and how to feel better. #WorkoutRecovery #ExerciseTips #PostWorkoutNausea
Explanation in video
Hey everyone, John here! You know, that feeling when you’ve just smashed a great workout, you’re feeling proud, and then… oh dear, your stomach starts doing flips? Yep, feeling nauseous after exercising is surprisingly common, even if it’s super unpleasant. It can happen to anyone, from total beginners to seasoned athletes.
Lila, my fantastic assistant, was just asking me about this the other day.
Lila: “John, it’s so frustrating! Sometimes I feel amazing after a workout, and other times I just want to curl up because my tummy feels so yucky. Why does that happen?”
That’s a great question, Lila! And it’s exactly what we’re going to dive into today. We’ll look at the science behind why your body sometimes protests after you’ve been working hard, and most importantly, what you can do about it. Don’t worry, we’ll keep it super simple and easy to understand!
The Great Blood Rush Mystery: Why Your Tummy Feels Left Out
Okay, imagine your body is like a busy city. When you start exercising, especially if it’s pretty intense, your muscles are working overtime. They’re like new, giant factories that suddenly need a LOT of power and supplies, right?
To deliver these supplies (oxygen and nutrients), your body does something clever: it reroutes a lot of your blood flow to these working muscles. Think of it like all the delivery trucks in the city suddenly being sent to those big new factories. This is great for your muscles – they get everything they need to perform.
However, this means other parts of your body, like your stomach and intestines (your digestive system), get less blood flow than usual. This is sometimes called splanchnic hypoperfusion by scientists.
Lila: “Whoa, John, ‘splanchnic hypoperfusion’? That sounds really serious and complicated!”
Haha, it does sound a bit scary, doesn’t it, Lila? But it’s just a fancy medical term. Let’s break it down:
- Splanchnic (pronounced ‘splank-nick’) just refers to your internal organs, especially those in your abdomen, like your stomach and intestines.
- Hypoperfusion (pronounced ‘hy-po-per-few-shun’) means reduced blood flow. ‘Hypo’ means low or under, and ‘perfusion’ is about blood flowing through.
So, splanchnic hypoperfusion simply means your stomach and intestines aren’t getting their usual share of blood because it’s all gone to your muscles. It’s like your stomach’s delivery service is temporarily understaffed. When your digestive system doesn’t get enough blood, it can get a bit upset and slow down, leading to that queasy feeling.
Your Tummy’s Timetable: Food, Drink, and Feeling Good
What you eat and drink, and when you do it, plays a HUGE role in how your stomach feels during and after exercise. Let’s look at a few common culprits:
Dehydration: Running on Empty
This is a big one! When you sweat, you’re not just losing water; you’re also losing important minerals. If you don’t replace these fluids, you can become dehydrated. Dehydration makes your blood thicker, making it harder for your heart to pump, and it can definitely make nausea worse. Imagine trying to run a car with too little oil – things just don’t work smoothly!
Electrolyte Imbalance: The Body’s Spark Plugs
Along with water, you sweat out things called electrolytes.
Lila: “Electrolytes? I’ve heard those are in sports drinks, but what exactly are they, John?”
Great question, Lila! Think of electrolytes as tiny minerals that carry an electric charge. They’re like the spark plugs for your body. They help with all sorts of important jobs, like keeping your nerves firing, your muscles contracting (including your heart!), and maintaining the right balance of fluids in your body. Common electrolytes include sodium, potassium, calcium, and magnesium. If these get out of whack from sweating too much without replacing them, your body can protest, sometimes with nausea.
Eating Habits: Timing is Everything!
What and when you eat before a workout matters a lot:
- Eating too much, too soon: If you have a big meal right before you exercise, your stomach is full and trying to digest. Exercise then diverts blood away from your stomach, and your food just sits there, which can lead to discomfort and nausea. It’s like asking your stomach to do two big jobs at once!
- Eating the “wrong” things: Foods that are high in fat, very sugary, or super spicy can be harder to digest and might upset your stomach if eaten too close to a workout.
- Exercising on an empty stomach (sometimes): For some people, especially with longer or more intense workouts, not eating enough beforehand can lead to low blood sugar, which can also cause nausea and dizziness.
Sometimes, this reduced blood flow and the type of food you’ve eaten can also lead to something called delayed gastric emptying.
Lila: “Delayed gastric emptying? Does that mean my stomach is just being slow, John?”
Exactly, Lila! ‘Gastric’ refers to the stomach, and ’emptying’ is, well, emptying. So, ‘delayed gastric emptying’ means your stomach is taking longer than usual to empty its contents into your intestines. When blood flow is reduced to your digestive system during exercise, or if you’ve eaten a heavy meal, the process of digestion slows right down. The food sits in your stomach for longer, which can make you feel full, bloated, and nauseous.
Pushing It: When ‘Go Hard or Go Home’ Goes Wrong
Enthusiasm is fantastic, but sometimes we can push our bodies a bit too hard, especially if we’re new to exercise or trying a particularly tough routine.
High-Intensity Workouts
Workouts like High-Intensity Interval Training (HIIT), or very long and strenuous endurance activities, are more likely to cause nausea. This is because they demand so much from your body, causing more significant blood flow shifts and potentially more stress on your system.
Overexertion: Your Body’s Warning Signal
Simply put, if you work out way harder than your body is used to, it can be a shock to the system. Nausea can be one of your body’s ways of saying, “Hey, that was a bit too much, too fast!”
Increased Pressure Inside Your Belly
Certain exercises, especially those that involve tensing your core muscles a lot (like heavy lifting or intense abdominal work), can increase the pressure inside your abdomen. This is known as increased intra-abdominal pressure.
Lila: “Intra-abdominal pressure? What’s that, John? Is it like something squashing my tummy from the inside?”
That’s a pretty good way to think about it, Lila! ‘Intra’ means ‘within’ or ‘inside,’ and ‘abdominal’ refers to your belly area. So, ‘intra-abdominal pressure’ is the pressure inside your abdominal cavity – the space where your stomach, intestines, and other organs live. When you brace your core, hold your breath during a heavy lift, or even do lots of crunches, you’re increasing this internal pressure. This can sometimes put a squeeze on your stomach and contribute to feelings of nausea or wanting to be sick.
Other Sneaky Reasons for That Sick Feeling
There are a few other factors that can team up to make you feel unwell:
- Heat: Exercising in hot or humid weather can make nausea more likely. Your body is working harder to cool down, you’re sweating more (losing more fluids and electrolytes), and this can all add to the problem.
- Stress and Anxiety: If you’re feeling particularly stressed or anxious before or during a workout, it can sometimes manifest as physical symptoms, including nausea. Our minds and bodies are very connected!
- Certain Supplements: Some pre-workout supplements contain stimulants or ingredients that can upset your stomach, especially if taken on an empty stomach or if you’re sensitive to them. Always read the label and start with a smaller dose if you’re trying something new.
Oops, I Feel Sick! What to Do Right Now
If that wave of nausea hits you during or after a workout, here’s what you can do:
- Stop or slow down: The most important thing is to stop what you’re doing or at least significantly reduce the intensity.
- Sit down (or lie down if you feel faint): If possible, sit with your head resting, or if you feel very unwell, lie down with your legs slightly elevated.
- Sip fluids: Take small, slow sips of water or an electrolyte drink. Don’t gulp, as that might make it worse.
- Cool down: If you’re hot, try to cool your body. A cool cloth on your forehead or neck can help. Move to a cooler area if you can.
- Breathe deeply: Try some slow, deep breaths to help calm your system.
- Wait to eat: Don’t try to eat anything solid until the nausea passes. When you do feel up to it, start with something bland and easy to digest, like crackers or a banana.
Your Game Plan: Preventing Nausea Next Time
The good news is there’s a lot you can do to try and avoid post-workout nausea in the future!
- Hydrate, Hydrate, Hydrate: Drink water throughout the day, not just before your workout. Sip water during your workout (about a cup every 15-20 minutes for moderate exercise, more if it’s hot or intense) and rehydrate well afterwards. Consider an electrolyte drink for longer or more intense sessions.
- Time Your Meals Wisely:
- Aim to finish a larger meal 2-3 hours before your workout.
- If you need a snack closer to your workout (30-60 minutes before), make it small and easily digestible, like a piece of fruit or a few crackers.
- Avoid heavy, fatty, or very sugary foods right before exercise.
- Warm-Up and Cool-Down: Don’t just jump straight into intense exercise. A proper warm-up prepares your body. Similarly, a cool-down helps your heart rate and blood flow return to normal gradually, which can prevent that sudden drop in blood pressure that sometimes contributes to nausea.
- Increase Intensity Gradually: If you’re new to exercise or trying something more challenging, build up your intensity and duration slowly over weeks and months. This gives your body time to adapt.
- Listen to Your Body: This is key! If you start to feel off, don’t just push through. It’s okay to ease up or take a break.
- Consider the Environment: If you’re prone to nausea, try to exercise in cooler conditions if possible, or at cooler times of the day.
- Breathe Properly: Especially during strength training, make sure you’re not holding your breath for too long, as this can increase that intra-abdominal pressure. Exhale on the effort.
Our Take: A Few Final Thoughts from John and Lila
John: You know, experiencing nausea after a workout can be really disheartening, but it’s usually your body’s way of sending you a message. More often than not, a few simple adjustments to your routine, like tweaking your food timing or how much water you’re drinking, can make a world of difference. Don’t let it put you off exercise altogether – finding what works for your body is part of the journey!
Lila: “This has been so helpful, John! I always thought if I felt sick, I was just not tough enough. It’s a relief to know there are actual physical reasons, and simple things I can try to prevent it. I’m definitely going to pay more attention to my water bottle and pre-workout snacks from now on!”
Exactly, Lila! It’s all about understanding and working with your body. We hope this helps all of you out there too!
This article is based on the following original source, summarized from the author’s perspective:
Nauseous After A Workout? The Science Behind Why &
What To Do