post-exercise side effects

julzbennett

The last couple of times I've been to the gym I have felt extremely queasy and shivery afterwards. I would put this down to exertion BUT after my krav maga class which I consider to me way more energetic, I don't feel like that...

Any ideas what might cause these symptoms - I tried a super-hot shower this time to combat the shivers but it didn't work!

Any ideas!?!?

scottb81

A combination of dehydration and overheating.

neandermagnon

Insufficient energy (i.e. overall number of calories) or insufficient carbs in your system is a possible cause of these symptoms. Are you paying attention to pre- and post-workout nutrition? What method are you using for calculating how many calories you eat each day?

If you're on a low carb diet, this is almost certainly the cause... eat some carbs earlier in the day prior to your workout and also in your post-workout meal.

julzbennett

My dad (ex-science teacher) suggested a similar thing...I have been limiting but not eradicating carbs but I'll definitely have more carbs before a workout to try and limit unwanted side-effects!

Any good idea for pre/post exercise nutrition?

DopeItUp

Dehydration or low blood sugar. Try more water and/or more carbs, especially around your workout (immediately before, during or after your workout). Even just a simple gatorade (not the zero calorie version) or something like that can make a huge difference (both in hydration and sugar).

neandermagnon

My dad (ex-science teacher) suggested a similar thing...I have been limiting but not eradicating carbs but I'll definitely have more carbs before a workout to try and limit unwanted side-effects!

Any good idea for pre/post exercise nutrition?

lol well tecnically I'm a science teacher too... though currently not teaching much science

pre-workout... personally I don't have anything specific pre-workout, and some people find eating too close to the workout just makes you puke. Exercising 1-2hrs after eating helps with that, without feeling hungry during the workout either. Also, the energy in your system that fuels your workout doesn't come solely from the last meal you ate (in fact if you only ate an hour before very little of what you ate would be in your system), but also what you ate over the last day or two. So making sure you're eating enough generally helps with that... eating carbs in the meal(s) before your workout helps as well.

post-workout, most of the studies I've come across on this suggest protein + carbs is what your body needs after a workout for opitmal recovery. With the symptoms you're having, focus on getting enough carbs (but you need protein too for recovery, especially if the exercise is strenuous). Usually I just eat a regular meal, but sometimes I make a smoothie out of protein powder, frozen fruit and laban (Arabic dairy product, you can use yoghurt instead) - that includes both protein and carbs. The main thing is to have a meal soon after exercising, and the meal should ideally contain both protein and carbs. It doesn't really need to be anything specific, and protein powders/shakes are useful to help you get enough protein, but they're not necessary if you can get enough protein from food.

Also the above point about dehydration is important. drink water during and after your workout. for very long term endurance exercises, e.g. long distance running, some of what you drink should contain electrolytes (e.g. sports drinks for endurance sport).