Exercise NAUSEA, HELP!

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Replies

  • Hawkian
    Hawkian Posts: 87 Member
    I've been doing traditional Japanese Karate for about 22 years now, so I've fallen into a bit of a routine--hope what works for me helps you.

    If I have a 5:30 or 6:00 workout, then I try to be done with lunch before 1:00. I don't have a heavy lunch on the days I work out, but I do try to make sure lunch has a good healthy dose of protein. If I start to feel hungry, a small snack like a handful of nuts and/or raisins goes a long way, and I do make sure I have water between lunch and workout, but I wait an hour after lunch to start drinking it so my stomach has a chance to work on lunch a bit first.

    If you're fairly new to dieting and exercising like this, especially since P90X is kind of an "all over the map" approach to exercise, I suggest the following:

    - A good helping of protein an hour before the workout
    - A glass of water just before starting
    - At least one water break every 30 minutes, even if it's just for a few sips

    When you feel nausea, you may be pushing yourself too hard--back off on the intensity of what you are doing a little bit and cut yourself some slack. For me, if I get indigestion in a workout, I slow down and don't worry that I'm only doing 5 reps out of 10 because I know in a minute or two I'll be back up to 10/10 and not feel miserable.

    Hope this is helpful to you. You definitely DO want to take in protein, carbs, and fat during weight loss, especially when combining it with an exercise regimen. The real key to losing weight is simply to keep an eye on portion control, percentages, and get enough sleep so you can recharge your body and your metabolism.
    Great post! I'd add simply that P90X videos, to their credit, have multiple water breaks within their runtimes :D
  • HungerGame82
    HungerGame82 Posts: 41 Member
    I meant chocolate milk might not sound appealing right before working out :) I think it's good too.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    Why would that sound gross? Chocolate milk is delicioso

    Exactly. Were it not for the calories, I'd have it all the time.
  • mes1119
    mes1119 Posts: 1,082 Member
    This occasionally happens to me on days that I burn 800+ calories (i'm fairly small so it takes a lot for me to get to that number).

    I'm pretty sure it probably has something to do with the stress hormones your body releases when you exercise intensely. Your body basically thinks it is fighting for its life when you exercise really hard, which is probably why you begin to feel nauseas. It is most like a bodily response.

    You may need to step back from the intense exercise, lower the duration of the intensity and slowly increase it so that your body can get used to the extra stress.
  • shanniepk
    shanniepk Posts: 98 Member
    Yes, even a small SNACK should help. I have 4:45 am bootcamp class and on non-class days I try to get in P90X (also at 4:45 a.m.). This is the only morning time that works with my schedule, and I'm obviously not going to eat 1-2 hours ahead of time. Sometimes I can only eat a 1/2 of lowfat mozarella stick or 1/2 of a carton protein shake, but even that small amount cures my queasiness. One time I went to bootcamp (dehydrated from the previous night) and not one thing on my stomach and almost vomitted. NEVER again! I follow up with a homeade protein smoothie before heading to work.
  • littlepinkhearts
    littlepinkhearts Posts: 1,055 Member
    I've been doing traditional Japanese Karate for about 22 years now, so I've fallen into a bit of a routine--hope what works for me helps you.

    If I have a 5:30 or 6:00 workout, then I try to be done with lunch before 1:00. I don't have a heavy lunch on the days I work out, but I do try to make sure lunch has a good healthy dose of protein. If I start to feel hungry, a small snack like a handful of nuts and/or raisins goes a long way, and I do make sure I have water between lunch and workout, but I wait an hour after lunch to start drinking it so my stomach has a chance to work on lunch a bit first.

    If you're fairly new to dieting and exercising like this, especially since P90X is kind of an "all over the map" approach to exercise, I suggest the following:

    - A good helping of protein an hour before the workout
    - A glass of water just before starting
    - At least one water break every 30 minutes, even if it's just for a few sips

    When you feel nausea, you may be pushing yourself too hard--back off on the intensity of what you are doing a little bit and cut yourself some slack. For me, if I get indigestion in a workout, I slow down and don't worry that I'm only doing 5 reps out of 10 because I know in a minute or two I'll be back up to 10/10 and not feel miserable.

    Hope this is helpful to you. You definitely DO want to take in protein, carbs, and fat during weight loss, especially when combining it with an exercise regimen. The real key to losing weight is simply to keep an eye on portion control, percentages, and get enough sleep so you can recharge your body and your metabolism.

    LIKE
    I haven't felt nausous during a workout in a while now so thought I had the problem fixed. But yesterday while doing weights I felt it again. I worked through it, but I think the only thing left for me to try is intensity level. I definately was pushing my limits at the time....but it felt soooooo gooooood haha
  • Hawkian
    Hawkian Posts: 87 Member
    This occasionally happens to me on days that I burn 800+ calories (i'm fairly small so it takes a lot for me to get to that number).

    I'm pretty sure it probably has something to do with the stress hormones your body releases when you exercise intensely. Your body basically thinks it is fighting for its life when you exercise really hard, which is probably why you begin to feel nauseas. It is most like a bodily response.

    You may need to step back from the intense exercise, lower the duration of the intensity and slowly increase it so that your body can get used to the extra stress.

    Stress-induced nausea is absolutely a real thing (I have a lot of experience with it myself :(...) but knowing a little more of Gabrielle's story, I don't think it's likely the culprit here.

    She's already lost 70+lbs through diet and exercise, and she's been doing high-intensity, extreme caloric burns for quite some time. I think her body is quite fit and equipped for the typical intensity she's throwing at it (as yours obviously is too based on your awesome results megan ;) ) and the nausea is more likely to be indicative of something else (I've seen a few of her food diary logs, and... yeah).
    Sometimes I can only eat a 1/2 of lowfat mozarella stick or 1/2 of a carton protein shake, but even that small amount cures my queasiness. One time I went to bootcamp (dehydrated from the previous night) and not one thing on my stomach and almost vomitted. NEVER again! I follow up with a homeade protein smoothie before heading to work.
    All great steps. ;)
  • monkeybrain2012
    monkeybrain2012 Posts: 47
    It happens to me every time we do sprints. I asked my MA instructor about it and he told me that if I don't get nauseous during sprints - I'm not putting enough effort. I just drink some ice cold water and get fresh air and the nausea goes away.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    Not so much thinking its the food or lack thereof. Might be to much water intake as drinking to much water can also create nausea during or after an intense workout. I think I am going to suggest that OP you are just building up to much lactic acid from intense exercise which is normal for nausea, headaches, and fatigue. You can actually vomit from too much lactic acid in your body\stomach as this is another way your body can eject it and you will no longer feel sick or as sick. Good news is the more you work out the better and better your body can process it and metabolize it(pyruvate). For now make sure you take longer rests when you can and tone down your intensity until you get conditioned as your body will make less lactic acid at the same intesity or work loads, basically I am saying by doing this the less it will build up and the less it will effect you. :wink:
  • GabrielleZelda
    GabrielleZelda Posts: 190 Member
    I'd definitely try consciously doing it an hour before your intense workouts when you've got the chance, and see if it makes a difference. I can understand you not having time in the morning before Plyo of course- you ever hear of Shot Bloks? Lil 33 calorie cubes of tasty chewy gumminess with 4g of sugar and 8g of carbs. Not ideal but you could have one or two of those 10 minutes before a workout without having to worry about "eating too much too soon" and feel a difference in terms of nausea afterward

    Can't say I have heard of shot blocks, but they sound like a great idea! Someone suggested even something as meager as a banana could do the trick.
    I'd say nausea isn't necessary a BAD sign every time, but "normal" is not at all how I'd express it. Nausea is your body trying to get you to take some action, even if it's vomiting to get rid of toxins or removing yourself from an unsteady environment (like a rocking boat).


    I guess you're right - I've just gotten so used to the nausea that I feel like it is pretty much expected! All it really does is slow down my workout, which is just bloody annoying. It's a very unpleasant feeling to be sick and nauseous on an empty stomach - I really thought, that by not eating before exercising this could be avoided but it clearly isn't working.
    The fact that the digestive process slows while your cardiovascular systems are working hard during exercise is no reason to favor having no food in you at all, and you'll stimulate your metabolism during the workout too!

    THIS makes perfect sense to me. You only have so much energy to devote to each system. So by exercising, more energy is devoted to your cardiovascular and respiratory systems, while diverting away from others like your urinary system. I understand that your body automatically will look for the most efficient nutrient source - stored glycogen then triglycerides. I always figure that by avoiding recent glucose storage and conversion to glycogen, it would have to immediately extract from my fat stores.
    What I am doing DOES work, however the nausea, light headedness and pangs that come along with it are very unpleasant.

    I really like the suggestion of protein shakes by the way. I definitely think this would be helpful, post workout! I find building muscle to be quite difficult so this should do the trick.

    3. The last bit about "defeating the purpose," and "forcing your body to use what is already there"- these concepts are great if they work for you, but it's important you realize that what you're talking about is basically purely psychological.

    You're completely right. I mean the process itself does work. But at the expense of your health if done over long periods of time.
    You run great (many would say too wild) deficits every day. You don't need to concern yourself in the slightest with workout out on an empty stomach to "use the existing fuel." You're gonna be killing it no matter what with your diet and fitness routines, and frankly you might see more complete gains if you ate a little more in general ;) But as long as you don't feel weak/hungry, I won't push this aspect on you.

    Haha, WILD deficits. Well to be honest, I had to train myself for a LONG time to be able to eat so little. It doesn't affect me as much anymore. Plus, I am hypoglycemic so if I eat any less than I do it really affects me negatively so I can't drop any lower.

    I am really realizing that there are other ways to trim down - if I can continue the workout I am doing, all while eliminating nausea AND eating more, why the hell wouldn't I? You're the best, Hawkian!

    It's really just a general fear that eating more will suddenly make me balloon to 220 pounds again, that keeps me continuing the way I do!

    Thanks again to everyone. ESPECIALLY you Hawkian, you have been NOTHING but incredibly sweet and helpful throughout my short stay at MFP so far. I will reciprocate anytime!
  • Hawkian
    Hawkian Posts: 87 Member
    I guess you're right - I've just gotten so used to the nausea that I feel like it is pretty much expected! All it really does is slow down my workout, which is just bloody annoying. It's a very unpleasant feeling to be sick and nauseous on an empty stomach - I really thought, that by not eating before exercising this could be avoided but it clearly isn't working.
    Quite frankly, the only time I ever did plyo on a completely empty stomach, I felt sooooo incredibly sick afterward I don't know how you could ever tolerate doing that more than once ;) Plyo takes lotsa energy to rock!
    THIS makes perfect sense to me. You only have so much energy to devote to each system. So by exercising, more energy is devoted to your cardiovascular and respiratory systems, while diverting away from others like your urinary system. I understand that your body automatically will look for the most efficient nutrient source - stored glycogen then triglycerides. I always figure that by avoiding recent glucose storage and conversion to glycogen, it would have to immediately extract from my fat stores.
    What I am doing DOES work, however the nausea, light headedness and pangs that come along with it are very unpleasant.

    I really like the suggestion of protein shakes by the way. I definitely think this would be helpful, post workout! I find building muscle to be quite difficult so this should do the trick.
    NAILED it. It absolutely "works," just like you said, you're not STOPPING your body from burning fat or anything like that... it's just unnecessary and as you can feel, very uncomfortable! A body like yours, in athletic shape maintaining a caloric deficit, is going to burn up your fat stores every night, regarding of when you eat the food in relation to working out. So let's feel good while doing it, eh? ;)
    Haha, WILD deficits. Well to be honest, I had to train myself for a LONG time to be able to eat so little. It doesn't affect me as much anymore. Plus, I am hypoglycemic so if I eat any less than I do it really affects me negatively so I can't drop any lower.

    I am really realizing that there are other ways to trim down - if I can continue the workout I am doing, all while eliminating nausea AND eating more, why the hell wouldn't I? You're the best, Hawkian!
    Hell yeah, nail on the head! And thank you *blush*
    It's really just a general fear that eating more will suddenly make me balloon to 220 pounds again, that keeps me continuing the way I do!
    Stick to logging everything, coming to this site for motivation, and your AWESOME burns (seriously, you always impress me) and there is literally no chance of this happening. You have one of the best and most positive attitudes of anyone I've met here.
    Thanks again to everyone. ESPECIALLY you Hawkian, you have been NOTHING but incredibly sweet and helpful throughout my short stay at MFP so far. I will reciprocate anytime!
    Truth be told I'm doing nothing more than returning the favor. Your accomplishments so far are inspiring and your posts are always insightful, so... thanks to you too :)
  • chixdrag2
    chixdrag2 Posts: 19 Member
    I would definitely take a look at your breathing - that is a problem that often gets overlooked. You're so focused on the workout you forget to breath properly. I often find that even if i'm focused on my breathing I tend to pay more attention to the exhale than taking deep breaths in as well and then I will feel lightheaded - particularly on intense workouts and working on larger muscles such as legs.
  • GabrielleZelda
    GabrielleZelda Posts: 190 Member
    bump in case anyone needs help with this, too!
  • VoiceOfTrenton
    VoiceOfTrenton Posts: 17 Member
    Bump-worthy.

    And this gives me a chance to express my jealousy at those of you lucky enough to do the P90X: keep it up! :)

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