🤢 NAUSEA after a workout? > The REASONS. 😱
For those who believe that spilling their guts is a sign of a well-run race, it is not.
It is very likely that you have vomited after a run or that you have felt nauseous after a workout. It's an unpleasant fact that it doesn't discriminate between a weekend warrior or a seasoned pro.
Feeling a bit nauseous won't necessarily divert all your effort, but knowing its possible causes is essential if you want to avoid spitting up afterward (or during) a difficult race. If you've ever found yourself lying in a trash can after finishing your degree, here are some possible reasons for your gut dissatisfaction and ways you can try to combat it.
A closure of the digestive system
When you are running, oxygen-rich blood is drawn away from the stomach and other nonessential organs and sent to the lungs, heart and other active muscles that need it more during high intensity efforts. Because your stomach doesn't have the normal resources to digest nutrients as efficiently as usual, this could be why you end up throwing out your cookies, especially if you consume too much fuel while running or too soon after finishing.
Running in hot and humid weather also produces the same result because blood flow is redirected to the skin as a means of cooling the body. To avoid this, practice fueling during training runs to determine how much fuel your stomach can handle on race day. And if you are consuming energy gels or other sugary foods, try ingesting them with water to aid in digestion. Even when you're not exercising, simple sugar is hard to break down, so drinking too much sports drink or gels in one sitting could spell trouble.
Dehydration also slows down the digestion process even more. so drinking water early and often is important to help you digest your food better.
Increased pressure on the stomach
When you run at high intensity, you increase the pressure in the intra-abdominal space, which puts pressure on your stomach. This occurs because you breathe more deeply while running.When this happens, you can force the contents of your stomach into your esophagus.
This scenario is more likely if you had a large amount of food or liquid in your stomach before running. However, this amount is highly individualized, so determining what your body can tolerate is essential, especially in a race.
Some runners may face a disorder such as acid reflux called gastroesophageal reflux disease (GERD). ) and are at a higher risk of experiencing this scenario. That's because your lower esophageal sphincter, the muscles between your esophagus and your stomach, are weakened and can relax when they're not supposed to.
GERD can be treated with medicine or an adjustment in the diet of foods that can irritate the lining of the esophagus, such as acidic foods, tomato products, fatty foods, alcohol, and coffee.
Eating the wrong foods and drinks beforehand
Stay away from highly acidic foods such as citrus fruits (oranges, berries, grapefruits), processed cheeses, and liquids such as sodas or orange juice before running.
Acidic foods and drinks make the stomach environment more acidic, which slows the emptying of stomach contents into the small intestine, but also increases the risk of vomiting.
Meals and snacks high in fat, protein, or fiber are also a no-no before a workout because they slow down the gastric emptying process. In other words, food stays in your stomach longer, and it may still be around during your run and give you that "brick-in-the-belly feeling" that's hard to suppress.
To keep to scratch food-induced vomiting, try not to eat for the two hour period before an intense workout or run. If you need to eat something, keep it soft and small in volume.
If diet adjustments don't work, take antacids or Pepto-Bismol about an hour before your run to reduce nausea and vomiting. < / p>
Stopping too fast
Slamming on the brakes after your last interval or once you've crossed the finish line can wreak havoc on your stomach because it's not ready for the quick change in effort, which makes you feel bad when it's back to normal. This can be made worse if you really push hard during the final stretch.
Instead of hitting the sidewalk, try to keep walking or jogging so your body has time to readjust and avoid stomach cramps. Also, resist drinking sugary liquids or swallowing food too quickly. Drink water, keep walking and allow your body to return to stasis.
En You may feel nauseous if you have an especially heavy sweater. If you lose more than 4 percent of your body weight while running, some studies say that your gut stops absorbing fluids properly, causing nausea.
This is especially true for those who are dehydrated before they start running. replace fluids during exercise.
For those who believe that spilling their guts is a sign of a well-run run, it is not. Vomiting can damage the lining of the esophagus, which can affect digestion.