If you feel like throwing up after working out, you are not alone. Many people, including myself have struggled with this issue at one point or another.
In this article, we are going to discuss different tips and tricks that you can use to help diagnose and solve your issues.
Are you overweight and/or out of shape?
When I first started working out, I was the skinniest person I knew. On occasion, people would make fun of me by saying I looked like I was in the holocaust. Not cool.
Anyways, I knew I needed to bulk up and put on some muscle, so naturally I spent a lot of time in the gym. Sure enough, I would almost always end up feeling nauseous if I pushed myself too hard.
If you are overweight or out of shape in any way, beginner pains might be your issue.
When you are a beginner to working out, you are naturally going to struggle with working out in general. It is important to pace yourself and do the right workouts.
I want to warn you that you cannot burn fat or build muscle by going super hard in one workout. Just pick a good workout plan for your goals, and stick with that plan.
I highly recommend downloading our app All Workouts: Personal Trainer (iOS | Google Play). You will find FREE workout plans, over 100 built in exercises, the ability to build custom workout plans, and more!
Do not be concerned if you are a beginner and are having these issues. Stick with working out and you will eventually find your way out of this rut.
Try drinking ginger beer before each workout
Ginger is a well known natural stomach calming root. In fact, the Mayo Clinic has found evidence that ginger further calms the effects of chemotherapy-induced nausea. If that isn’t enough evidence to convince you that ginger is powerful, I don’t know what is.
Ginger works by breaking up the gasses in your stomach and intestines. These gasses are what normally causes nausea as they push up on the stomach.
So why am I talking about ginger beer? Is that alcohol? Nope, ginger beer is something that contains alcohol, but you CAN find it with alcohol, so be careful.
The difference between ginger ale and ginger beer can be found in the manufacturing process. Ginger beer is brewed, and ginger ale is manufactured. Therefore ginger beer contains more actual ginger particles and benefits.
The ginger beer that I drink is called Fever Tree Ginger Beer. You might be able to purchase it at your local market. But if you cannot, I recommend this 12 pack from Amazon.
Yes, Fever Tree is expensive. But consider that if you can save yourself a trip to the doctor, it might be worth it.
Make sure that you haven’t eaten at least 2 hours before a workout
To me, this seems fairly obvious. But I am sure that you have already tried this if you are having nausea issues. If you feel like throwing up after working out, you should definitely consider not eating for at least 2 hours before a workout.
Personally, I prefer to workout on a fasted stomach. This means that I prefer to workout in the morning before I eat any food. My schedule doesn’t always work out like this, but I find that I do my best this way.
When you eat before a workout, that just gives your body more chances to build up gas in the stomach and intestines. This is not what you need before a workout.
The best time to eat is within an hour after you workout anyways. Be sure to take this into account when you are planning out your meals.
Are you hydrated enough?
It may seem counterintuitive to have a belly full of water when you feel like throwing up after a workout. But consider that there is a possibility that dehydration can make you feel ill.
Learn how to trick yourself into drinking more water to get started. Being dehydrated has many signs, and nausea is only one of them. If you are dehydrated, you may experience headaches and diarrhea. Therefore you will want to keep these things in mind.
There is also evidence to show that drinking water helps build muscle.
So no matter how you cut it, drinking water will be a major benefit to your fitness lifestyle.
Focus on your breathing
Beginners working out might experience shortness of breath while working out. This comes from a combination of being new and also might be nerves.
In between exercises, make sure to focus on taking long deep breaths. Make sure your body is getting the oxygen that it needs. And you will find that the influx of oxygen calms your nerves.
Intentional breathing is something that is often overlooked in fitness. Our bodies breathe naturally, so we don’t usually have to think about it. But you will find that breathing is a tool that we can use to recover faster during and after a workout.
Last resort doctor trip
If none of these tips worked out for you, it might be time to see a doctor and tell them about your situation.
If you feel like throwing up after working out, but can’t find a good solution, a doctor might have an easy fix for you.
Personally, I rarely go to the doctor, so I would certainly be sure to exhaust all of my avenues before making the call.
I had a friend who always was feeling like he was going to throw up during a workout. It turns out, he had some sort of acid reflux issue. His doctor gave him some non harmful medication, and now he enjoys getting shredded on a weekly basis.
Main Point: Feel like throwing up after working out?
As you can tell, there are a lot of remedies for you if you feel like throwing up after working out. Sometimes, it’s just the fact that you might be a beginner at working out.
Keep pushing through and don’t get frustrated in the process. As I mentioned in the first section, I used to feel like I was going to throw up for months when I first started out. This is all part of the process. Your body is wondering what the heck you are doing.
But as we progress in our fitness journey, our body adapts. And eventually, our bodies will crave exercise, which will be great for our future.
Don’t forget that ginger beer might be the magic elixir that changes your post workout nausea for the better. Ginger in general is an incredible source of anti-nausea properties. Since most of us don’t want to take a bite of straight up ginger, ginger beer is the next best option.
I feel like I shouldn’t even need to mention this, but please don’t eat before working out. You are setting yourself up for failure. And if you think that your body is different than everyone else’s, then you aren’t paying attention. The only solution here is to not eat for at least 2 hours before your workout.
We also need to mention that you need to be drinking plenty of water and focusing on your breathing. Both seem obvious, but as you go further into your fitness journey, you will find that it’s the little things that add up for the better.
Finally, if nothing is working out for you, I recommend heading to the doctor. You might not be the doctor type. If you want solutions, doctors might be able to guide you in the right direction.