Feeling sick after a workout?

keschuh79

I've been doing the workout thing for a while now. Almost daily since the end of December and before then 3-5 days a week. Usually after work for an hour or two. And when I get home, I usually putter/shower and prep for dinner. But I find that about an hour after an especially hearty workout (a long run, strength training, zumba) I feel nauseous. I'm drinking water. Maybe not enough during the workout? But a ton after. And I can barely scrounge up an appetite without feeling ugh. I force myself to eat and I eventually feel better, but I would prefer to not feel sick to begin with.

Am I doing something wrong? Are there foods or drinks that I should have before after or during a workout that would solve this problem? I have no intention of stopping my workouts, but this whole feeling nauseous thing is such a nuisance! lol. Help!

ChessRonin

Are you eating before your workout? Are you eating enough in general?

KaleighL

Try drinking Gatorade and have a piece of bread around a half hour before working out. It helps me.

denise980

How long before you work out do you eat? You should definitely not work out just after you eat, that will cause a huge upset stomach. But I think you should also have something small to eat about an hour or so before you work out, that's what I do and I don't have an upset stomach barely ever.

I also have water during the workout

tanniew78

I have a carb and a protein before I go walking or running. Ill have an apple and a string cheese (whole foods work your body better) first thing in the morning before I go. I wait about an hour before I go exercise. This fuels my body for the hard workout I put it through. I do however, work so hard I get sick anyways. I just laugh it off and yell something like "BIGGEST LOSER STYLE WORKOUT BABY!" lol.

Really its my bodys way of getting the phlegm and bad stuff out.

hooah_mj

I would definitely get some protein w/in half hour of an intense workout
even before...

I use a protein mix with a little yogurt to give it substance...wonderful replenishment

ceejay000

I agree, maybe try eating a tiny snack before you work out. One other thing, have you ever tried drinking Gatorade or something like that after working out instead of just plain water? I know sometimes when you sweat a ton you do need to replenish your electrolytes, and sometimes all that water can put you off balance and make you feel not right. Just a thought. I've never tried this/don't know if it works, but I think it's worth a shot if it'll make you feel better!

tarazena

For sure it is because you are waiting too long after a hard workout to put anything back in. If you eat something (with carbs- like fruit or shake or something) within 1/2 hour..all that goes back to supply your muscles so you can have an awesome workout the next day. IF you don't eat right away...your muscles are too glucose depleted and your workout the next day will suffer. Your body will suck up all those carbs and make you feel better. Really important to not go too long. You also may be sweating alot and drinking lots of water and throwing off your electrolytes. Have a bit of juice with spritzer or I have coconut water (lots of potassium) get the one with no sugar in it. That is magic after a workout.

blessed9993

I get the same way, but I just started working out bout a month ago 5 days a week. I think its just my bodies way of dealing with the change I've made with being active and an extreme change in my diet.

monicaP413

I was asking this same question this morning, but I work out at 5:30 am and most of my responses were to eat a banana or something before, but if you already you are, maybe you need to eat more? Are you pregnant? Maybe try drinking more water or maybe working out for shorter time and see if that makes a difference?

kao708

I sometimes get this feeling after a hard workout because my blood pressure drops really fast after I get into a rest mode. Maybe you are just coming down too fast? Make sure you eat something with protein in it directly after working out and maybe extend your cool down time to make sure your vitals get back to normal a little more slowly? I'm not a doctor but this might help. Good Luck!

Atlantique

Any time you plan to work out for more than an hour, yo uneed to replenish at 45 minutes and every 20-30 minutes afterwards. GU and energy gels and drinks are specifically made for this purpose. You flat out aren't eating enough or at the right times.

keschuh79

Thank you SO much everyone!

I definitely feel like I'm eating enough (usually only 50-100 calories below goal including workout calories). But I'm probably not eating at the right times or eating/drinking the right things in connection to my workout. Usually eat three hours before and go right to the gym after work. Guess I should start packing snacks! And drinking juices/gatorades after instead of water. Love the coconut water and juice with spritzer idea, btw!

So a half hour before and a half an hour after fuel up. With both carbs and proteins? Sounds like carbs for sure. But what about the proteins? At what point do they serve me best?

jennajoehro

Hey girl!
Definitely eat/drink something BEFORE you work out--that's been covered.
Definitely eat/drink something AFTER you work out--that's been covered. I'd advise to eat something w/carbs and electrolytes as soon as you are done (I usually wolf down a banana--sugar and potassium--in the locker room). Something with protein and complex carbs within an hour of exercise is best. Peanut butter sandwich is great.

As far as eating something DURING a workout--if you are working hard (ie. heart rate in "cardio" range) for at least 45 minutes you need to eat something during the workout. Ex: if you are running 7 miles at 10 minutes per mile, you need to eat something after 5 miles. This helps your body not go into starvation mode during periods of high intense activity. Take it from me, you do not want to get dizzy and start to pass out during a long outside run! I've learned the hard way )

Gels can be messy and can taste awful, and you need to drink something (at least 4 oz. of water/Gatorade)to wash them down. I found a lot of success with "energy" jelly beans (caffeinated jelly bean candies) while I was training for my 1/2 last summer. Whenever you do eat something, you need to slow down your activity for the period of time it takes you to swallow and for me, burp, after wards. Then I find it's safe to ratchet my activity back up to pre-snack levels. Honey Stingers are little fruit snacks that are organic and non-caffeinated if you want to go for a more natural energy source.

Sometimes you do feel nauseous after a workout--happens to the best of us ) If you have any more questions I'd be happy to chat with you. I'm tinkering more with nutrition as I train for this 1/2 and am always happy to chat with someone about it.

Good luck!

get_it_gone2012

Make sure you're not drinking too much water. You can fill up on water, believe it or not!
I was the same way, drinking 750mL during my workout, then another 750mL like 10 minutes after, and I always felt gross!
Now, I regulate how much water I drink: I'll drink 500mL during my workout, and then another 500mL over the next hour afterwards, and I notice I don't get as nauseous anymore.

tanniew78

I dont know what others do, I go with what my gut tells me to do. So I eat a carb AND a protein before I workout. That way I dont have a straight carb dump into my blood stream. I use the protein to slow things down and sustain me through my workout. I might be wrong, but so far it has served me well. I feel energized and like I can go a long time and push myself harder.

jwstew007

When I started with my personal trainer for the first time, I got so sick... I was puking in the bathroom at the end.

But I still fell nauseous after a workout, from what i read there are several things that affect feeling nauseous after a workout.

Bottom line, be hydrated, eat a small meal about an hour before, and don't eat anything with a lot of sugar before a workout.

http://www.nauseahelp.com/?p=53