This isn’t the most pleasant topic to write (or read) about, but I think it’s important to discuss, especially for anyone who is pushing their body to new limits. And for those of us who have competed in athletic events or trained for one over the years, we’ve inevitably faced the need to vomit or endured significant nausea at some point.
So how do you avoid workout sickness? Is it necessary for athletic improvement or body transformation to occur? Let’s dive in and review.
First off, to achieve an awesome workout, you don’t need to get sick. It should be an unusual event or experienced only on occasion. And it doesn’t mean you’re out of shape either. Some people are genetically more likely to vomit during a workout than others.
Second, exercising—especially at certain intensity levels—creates blood flow changes and shifts blood away from the gastrointestinal system. This slows digestion and can lead to GI distress and vomiting if food is left in the stomach, especially during exercise. Acidity and lactate levels increase during exercise as well, which your body interprets as a toxic environment.
To Avoid Workout Sickness:
- Time your meals: Some people can eat right before a workout, whereas others need to ensure that their stomach is almost empty. If you’ve experienced exercise-induced vomiting, I’d suggest staying away from heavy meals that are full of processed ingredients. Don’t chug a protein shake pre-workout either. Find easy-to-digest snacks and stay hydrated.
- Pace yourself: You don’t need to vomit to get a good workout. If you’re deconditioned, or it’s your first time doing a certain workout, make sure you’re progressing into it and listening to your body.
- Improve your conditioning level: As you become more conditioned, you’ll be better able to avoid vomiting, because you’ll be increasing your overall lactate threshold.
Blog Written by: Blaire Rummel