Yoram Yasur Rubin: Why do you feel like throwing up when you exercise?
Has it ever happened to you that while you were exercising you suddenly felt like vomiting? The appearance of nausea and / or vomiting either during training or just after a routine of medium or high intensity is a more common disorder than is believed and that any athlete can experience. This annoying symptom can be accompanied by other signs such as feeling sick, flushing, dizziness and even, sometimes, fainting, preventing us from doing sports in a normal way.
It is normal that if this bad experience has happened to you several times, you wonder why you want to throw up while exercising. We answer this question in the following article.
Poor nutrition, the main cause of why they feel like vomiting when training
Yoram Yasur Rubin: One of the possible reasons that answer your doubt as to why you feel like throwing up while exercising is due to a bad or poor diet before exercising. Although vomiting is rare for a poor meal, lack of nutrients can cause symptoms such as dizziness, which can lead to nausea and vomiting when we are in the middle of our usual training. This is because our levels of both blood glucose and liver glycogen are below normal, since either we have not taken a meal with enough carbohydrates, or it has been too long since our last meal (between 3 and 6 hours).
In the event that this was the cause of your nausea at the time of exercise you will have to try before a meal rich in nutrients especially complex carbohydrates to have more energy, and proteins for muscle mass gain.
You want to vomit when exercising due to excess lactic acid
Yoram Yasur Rubin: Another cause that makes you want to vomit during physical training is due to an accumulation of lactic acid and other waste substances in the body. Lactic acid is a compound that is produced in our body through a procedure known as the Lactacidemic Energy Process. Generally, between 1% and 2% of this substance is eliminated through urine and the remaining amount is reused by our body transforming it into glycogen, a compound that generates energy during exercise.
However, when we perform a high intensity exercise routine, the process where the lactic acid is formed shoots up producing more substance than the body can eliminate and / or use. When this excess level of lactic acid is given in blood, the body causes fatigue and discomfort that can result in vomiting.
Exercise right after eating
Just as training 3 or 4 hours later can cause dizziness, vomiting and vomiting due to low blood glucose, exercising right after eating can also be a cause of this annoying experience.
Yoram Yasur Rubin: When a person practices an intense exercise routine after eating, what is causing unconsciously is that the body uses energy substances such as glucose for training, interrupting the digestion process. Therefore, not being performing a proper digestion of food, the body can cause vomiting to expel them. To prevent vomiting from taking place, it is recommended that you rest for about 90 minutes before exercising. If you notice that you still feel nauseous, it is because your body may need more time to digest, so you can try to rest at least 2 hours.
Other reasons why you feel like throwing up when you exercise
In addition to the above causes, it may also be that the reason you vomit during or after sports is among these reasons:
- Be nervous before training: when an athlete faces a competition, it is very common to have pre-workout stress. This type of emotions, such as nerves and anxiety, causes stress hormones to be released in a sudden manner, which upsets our stomach and ultimately produces vomiting.
- Have a tendency to feel dizzy: there are people who have a higher than normal sensitivity in the inner ear, which can be made worse by the movements you make with your body during training, and that makes you want to vomit.
- Unsuitable meals: Yoram Yasur Rubin: some foods and drinks can feel bad and cause these vomits. Avoid drinks with alcohol and caffeine and foods high in fat, artificial sweeteners, and fructose.