Sometimes, while exercising and chasing a runner’s high or back squat PR, you may suddenly find yourself fainting and want or need to vomit. Studies have shown that this is known as exercise-induced nausea.
Post-workout nausea can be caused by what or how much you ate before exercising, your exercise environment, or supplements. However, you can control nausea by taking measures such as staying hydrated or relaxing during your workout. Read on to find out more.
1. The Body’s Response to Exercise
The study authors explain that your digestive system is the main culprit responsible for the nausea experience. More specifically, exercise can interfere with the gastrointestinal tract, causing symptoms such as nausea, vomiting, or nausea.
In addition, there is a misconception that feeling nauseous during or after exercise is an indication of your overall athletic ability. “Exercise-induced nausea can affect anyone, from beginner exercisers to Olympic athletes or endurance athletes,” Brian Babka, MD, a sports medicine expert and team physician for Northern Illinois University track and field, told Health magazine.
2. Dehydration
Dehydration is another possible culprit for nausea caused by exercise. “During exercise, the body cools down by sweating and losing water,” told Health magazine Jim White, an exercise physiologist and owner of the Jim White Fitness and Nutrition Studio in Virginia.
When a person loses water through sweating, blood flow to the gastrointestinal tract may weaken. The result is worsening gastrointestinal symptoms, such as nausea.
3. Exercise in Hot or High Altitudes
When you exercise in the heat, nausea may occur. When exercise and heat are combined, you lose a lot of water from sweating.
If you exercise at high altitudes, such as finishing a race in the mountains, you may experience nausea. Altitude sickness, or acute mountain sickness, is caused by a decrease in oxygen levels and air pressure.
4. Physical and Mental Health
Various health conditions and problems can be the root cause of nausea while exercising. These can be physical or mental health conditions, such as:
- Anxiety or stress
- Tailitis
- Depression
- Functional dyspepsia
- Gallbladder disease
- Migraine
- Motion sickness
- Myocardial infarction or heart attack
- Norovirus or traveler’s diarrhea
- Panic disorder
- Gastric scab
- Severe pain
If you think nausea may be due to a physical or mental health condition, consult a healthcare provider or mental health professional, as appropriate.
5. Eat a Pre-Workout Diet
What you eat and drink before your workout is important. “The biggest factor in whether or not you’re going to experience this nausea is what you ate in advance and when,” Dr. Babka said. You also have to think about how much you’re eating.
Eating too little
For some people, not eating enough before a workout or fasting for long periods of time can lead to nausea. Studies have found that the longer you don’t eat before exercising, the worse the nausea feels.
Eating too much
Exercising while eating a full diet can increase feelings of gastrointestinal discomfort, including nausea. Specifically, one review claimed that consuming high protein and fat before exercise can lead to severe nausea. Drinking too much fluid can have the same effect on the gastrointestinal tract.
Slow-digesting food
Foods that are high in saturated fat, such as bacon, french fries, and burgers, take longer to digest in the stomach, so delayed digestion can create a feeling of “heaviness”.
Focusing on lean proteins and complex carbohydrates, which will fuel your workouts, White advises:
- A slice of whole-wheat toast with almond butter
- A banana with low-fat Greek yogurt
- Cheese turkey rolls
Timing
Nausea can also be a problem, depending on when you decide to eat. “Eating before and after a workout won’t give your digestive system enough time to start breaking it down, but eating too early may cause you to feel hungry and sluggish,” White says. ”
To avoid nausea, find out which window works for you. “Everyone’s situation is different, but it’s recommended to eat one to three hours before your workout, which will prevent abdominal discomfort while also improving your performance,” White added.
6. Strenuous Exercise
When you exercise, blood flows to your muscles as well as your hard-working vital organs, such as your heart, lungs, and brain. There is less blood distributed to the digestive organs, which pauses the process of breaking down food in the stomach.
“Leg days may make you more susceptible to this feeling because of the size of your lower body muscles, such as your hamstrings and quadriceps, and the overall amount of leg day exercise,” says Dr. Babka. High-intensity exercise, such as high-intensity interval training (HIIT), which involves explosive strenuous exercise, can also exacerbate this reaction.
7. Supplements and Medications
When you’re physically active, several supplements may cause nausea, including:
- Caffeine
- Electrolyte supplements
- Exogenous ketones
- Glycerol
- Iron
- Medium chain triglycerides
- Sodium or sodium bicarbonate supplements
In addition, certain medications may have nausea side effects, such as:
- Analgesic drugs (e.g., opioids)
- Antibiotic
- Antidepressant
- Antihypertensive medications
- Non-steroidal anti-inflammatory drugs (NSAIDs)
- Oral contraceptive
Prophylaxis
There are a variety of ways to help prevent nausea during exercise. Preventive measures include:
Avoid high doses of caffeine
, gradually acclimatize to high temperatures, stay cool throughout your workout, limit large meals or certain foods
closer to workout time, reduce exercise intensity if necessary and possible, reduce the use
of supplements,
or take supplements a few hours before workouts
or strenuous activityDrink steady water throughout the day and while exercising to stay hydrated
, using relaxation techniques to relieve stress or anxiety
Treatment of Post-Workout Nausea
If you feel nauseous after finishing your physical activity, one thing you can do is sit in a quiet place. Nausea can be exacerbated by exercise.
You can put a pack of cookies or a gelatin cup in your gym bag. Bland, water-based food helps to eliminate nausea.
Another treatment option may be anti-nausea medications. Keep in mind that it may take 30 to 60 minutes after use to take effect.
How to Fix Nausea During a Workout
Michael Richardson, MD, a family physician at One Medical Group in Boston, told Health magazine that if you feel nauseous during a workout, you shouldn’t ignore it. “Often, nausea is a signal from our body that we’re demanding too much of ourselves or not resting enough between sets,” says Dr. Richardson.
Reduce the intensity to relieve nausea and try to walk slowly or moderately. “If you stop exercising too quickly, the nausea can get worse because of the dramatic change in the direction of blood flow in a short period of time,” says Dr. Babka. ”
Dr. Babka explained that this is one of the reasons why many races have competitors walking off the shooting range after crossing the finish line. If you’re taking a group fitness class, try walking to the fountain or taking a step back and walking in place.
Conclusion
Dehydration, high fat intake before exercise, and certain supplements or medications are some of the reasons why nausea can occur after exercise. Nausea can be treated, but it can also be prevented. Still, if you continue to feel nauseous, talk to a healthcare provider to rule out a more serious condition.
