Nausea Begone! 6 Ways to Exercise Without Upchucking
You’re mid-workout when all of a sudden your stomach starts doing somersaults. Nausea during exercise is unfortunately a common occurrence, but that doesn’t mean you have to suffer through it. Here are six tips to help you avoid nausea and keep on sweating.
1. Eat the right foods before exercising.
If your stomach is empty, you’re more likely to feel nauseous. To avoid this, eat a small snack or meal that is high in carbohydrates and low in fat and protein about an hour before working out. This will help to settle your stomach and give you energy to power through your workout.
2. Don’t exercise on an empty stomach.
While it’s important to eat before exercising, you also don’t want to overdo it. Eating a large meal right before working out can also lead to nausea, as your body will be focused on digesting the food instead of working out. Stick to small snacks or meals and give yourself at least an hour to digest before starting your workout.
3. Drink plenty of fluids.
Dehydration can cause nausea, so it’s important to drink plenty of fluids both before and during your workout. Aim for 16 ounces of water or sports drink about two hours before exercising, and then drink eight ounces every 15 minutes during your workout. Avoid drinking too much fluid at once, as this can also lead to nausea.
4. Go slow at first.
If you’re just starting to exercise or are getting back into shape after a long break, it’s important to take things slow at first. Sudden, intense movements can trigger nausea, so gradually increase the intensity of your workouts over time.
5. Take breaks as needed.
If you start feeling nauseous during your workout, take a break as soon as possible. Sit down or stop moving altogether and take several deep breaths until the feeling passes. If necessary, drink some water or sports drink and eat a small snack such as crackers or fruit to help settle your stomach.
6. Listen to your body.
Everyone is different, so what works for one person may not work for another when it comes to avoiding nausea during exercise . If you find that you frequently feel nauseous when working out , pay attention to any patterns . Are there certain times of day when you feel better or worse? Does eating before exercising make a difference? Does the type of exercise make a difference? By understanding what triggers your nausea , you can make adjustments accordingly .
Nausea during exercise is no fun, but luckily there are ways to avoid it . By following these tips , you can help keep nausea at bay and focus on enjoying your workout . And if all else fails , remember that taking a break and listening to your body is always the best option .
What helps with nausea during exercise? According to a 2014 article in Sports Medicine, people may be able to reduce nausea after exercising by drinking a sports drink with multiple transportable carbohydrates, such as glucose and fructose. The authors note that it may also help to take supplements that help the body make nitric oxide.
What should I eat before a hard workout I don’t throw up? Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbs and easy to digest, such as pasta, fruit, bread, energy bars, and energy drinks.
What should I eat before a morning workout to avoid nausea? Before the gym eat a small fruit, or some small protein bar (although both will spike insulin) and coffee/tea/water after the gym eat your second, slightly larger breakfast. In a nutshell eat less before the gym and more after.
How do I stop morning workout nausea? Keep pre-workout meals light, and be sure to include both proteins and carbs if you can. If you’re hungry and can’t wait an hour to work out, opt for a banana, handful of raisins, or an energy gel, all of which can be digested quickly. As for fluids, make sure you’re hydrated, but don’t overdo it.