On the finish of a exercise you’re prone to really feel drained, sweaty — and hopefully uplifted after that rush of endorphins — however in case you’re left feeling uncomfortable and bloated, you may be questioning what’s occurring. To search out out extra, we spoke to Medical Nutritionist and intestine professional, Lee Holmes from Thoughts and Bodee (opens in new tab).
The very first thing to notice is that it’s regular, and customary, to really feel bloated after a exercise. You might need been respiration arduous throughout an intense exercise which might trigger you to swallow air, or you may also have been gulping water through the exercise, which might result in bloating. “Consuming an excessive amount of water as we train dilutes our sodium ranges, inflicting our cells to retain extra water resulting in bloating and swelling,” Holmes explains.
Whereas there are a selection of issues which may trigger post-workout bloating, it’s not a significant issue, and there are issues you are able to do to keep away from it sooner or later. As at all times, in case you are apprehensive about steady or critical bloating, it’s value consulting your physician for extra recommendation.
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Why do I really feel bloated after a exercise?
Dehydration
For those who haven’t drunk sufficient water within the hours earlier than your exercise, you may be dehydrated going into it, which might trigger bloating. “Once we’re dehydrated our abdomen tries to compensate by attempting to carry onto extra liquid, resulting in swelling in our stomach as our physique tries to retain as a lot water as attainable,” Holmes says.
Overhydration
Right here’s the place it will get a bit complicated although — bloating will also be brought on by overhydrating. As a common rule, when exercising it’s greatest to drink to thirst, however in case you’re actually thirsty and gulp water as your run, squat, or cycle, it could actually dilute your sodium ranges, inflicting your cells to carry on to extra water.
Respiration arduous
Throughout train, it’s regular to breathe more durable as you elevate your coronary heart charge, however this deep respiration might be the reason for your post-workout bloat. “Throughout a exercise we breathe more durable, main us to suck in quite a lot of further air that always leads to our digestive system, not our lungs,” Holmes provides.
Submit-exercise restore
Bloating isn’t at all times a foul factor, it’s typically your physique’s manner of repairing itself, Holmes explains. “After a exercise session our physique will naturally attempt to restore irritation by sending further fluid to our muscle tissues — whereas important to restoration, this could go away you feeling ‘heavy’ and bloated.”
Consuming too near your exercise
Lastly, in case you train too quickly after consuming a meal, it’d go away you feeling bloated. “For those who eat earlier than train your physique will attempt to multitask by digesting your meals and sending blood to your muscle tissue,” Holmes says. “This makes your digestion turn out to be sluggish resulting in the microbes in your intestine releasing extra fuel to assist break down your meals.”
What can I do to alleviate bloating?
For those who’re already bloated, what are you able to do to ease your signs? Do not forget that bloating isn’t everlasting, and can typically go away by itself naturally, however in case you’re hoping to hurry up the method, right here’s what Holmes recommends.
Exchange misplaced fluids: To revive your pure fluid stability, it’s a good suggestion to exchange the fluids you might need misplaced throughout a sweaty exercise. Drink three cups of water slowly to stop you from swallowing extra air.
Snack sensibly: Holmes recommends avoiding fatty, sugary, or fibrous snacks or meals after your exercise. Decide for easy carbs and proteins comparable to greek yogurt, eggs, or lean meats, that will likely be simpler on your physique to digest.
Strive stretching: Stretches like a standing ahead fold, or a seated twist may also help get issues transferring in your digestive tract and relieve bloating.
Tips on how to keep away from post-workout bloating
So how are you going to keep away from post-workout bloating? Holmes recommends planning your meals round your exercises and guaranteeing you eat two to 3 hours earlier than a exercise to provide your physique time to digest the meal correctly. The identical applies to your fluid consumption. “Drink water 30–60 minutes earlier than beginning your exercise and in case you do drink throughout your exercise, take smaller sips,” she recommends.
It’s additionally a good suggestion to follow regulating your respiration in case you do undergo from post-workout bloating. Take into consideration your respiration as you’ll in a yoga or Pilates class and take gradual, regular breaths as you run or elevate weights.