When we exercise, we sometimes don’t realize that we’re moving too much, making us feel nauseous after the workout. Even though our goal is to train naturally to achieve positive benefits, these benefits include a fitter body, more muscular muscles, and happiness. Sport also has less stressful side effects, such as nausea after the workout. Is it normal?

nausea after workout

Causes of nausea after workout

In general, the feeling of nausea that occurs after a workout is quite normal. Research shows that 20% and 70% of people who exercise have experienced nausea or vomiting after exercising. As to why this can happen, here are some causes of post-workout nausea:


blood circulation

During sports, blood circulation in the abdominal organs is reduced by up to 80%. It happens because more blood flows to the muscles and skin. It is the main reason why many people experience nausea after workout.



When you begin to get acquainted with a new type of movement, you will often experience symptoms of nausea. It is usually done out of curiosity about a new sport that makes the mind passionate. The feeling of nausea indicates that the body is not up to this new challenge. It could be because the type of exercise is too strenuous or the fitness level doesn’t match the difficulty of the exercise, ultimately leading to post-workout nausea.

A common thing that causes nausea is exercising too hard. It is usually experienced by those who choose this exercise to increase strength. You will try to push the boundaries within yourself. Sometimes these limits are pushed too far.


To eat and drink

It has already been mentioned that the blood flow in the stomach area is reduced very drastically. That is why the digestive process only works optimally during sports, especially if you don’t take a break between eating and exercising.

Some sports cause body to tremble, such as jumping and running. Of course, incompletely digested food will also flutter in the stomach. It adds to the symptoms of nausea. The food you eat and the amount of water you drink impact the symptoms of post-exercise nausea. It happens because the body lacks electrolytes, which dissolve with water. In addition, drinking too much also lowers blood sodium levels.



If you exercise in warm weather, you’ll probably sweat more. It indicates that the metabolic process is running fast. However, too hot weather can cause the body to lack airflow through the blood vessels. It leads to low blood pressure, dehydration, and, of course, nausea after workout.


Serious illness

Nausea and vomiting are often an indication of something abnormal in the body. You must be alert if nausea and vomiting are frequent, even if the exercise intensity is not too high. Some diseases associated with post-exercise nausea are kidney failure, pancreas problems, stomach bleeding, and ischemic diseases of the intestines.


How to overcome nausea after workout

Simply put, to avoid the symptoms of post-workout nausea, you have to do the opposite of what’s causing it. However, it would be too naive to do so. According to a study, drinking a solution containing transportable carbohydrates such as glucose and fructose can reduce post-exercise nausea symptoms.

These drinks increase the body’s ability to increase blood flow, particularly to the area where the abdominal organs are located. However, only drink a little. Drink slowly. To avoid getting sick after exercising, you also need to adjust your diet. Avoid eating and drinking right before a workout. To avoid nausea, eat three hours before exercise.

It is to ensure that digestion is finished when you start exercising. It has already been mentioned that dehydration is one of the causes of exercise nausea. That’s why you need to stay hydrated; exercise makes the body sweat profusely. The trick is to drink a little water between sets. Be careful not to drink too much water to lubricate the esophagus.

Then do the exercise one at a time. Follow all processes from heating to cooling. Aside from controlling your heart rate, it also prevents you from throwing up after your workout. The body feels shocked when the exercise is suddenly started or stopped. Exerting yourself too hard can also increase the risk of injury to muscles, joints, and bones.

For those of you trying a new type of exercise, avoid wasting all your energy. Enjoy the process stages as you build physical strength to be ready to take on new sports that may be more challenging.


Foods for nausea during sports

The stomach is the area most affected to cause nausea after workout. The following are different types of ingredients that can be consumed to reduce symptoms of nausea:



The spicy taste of ginger has the property of warming the stomach. The chemical components found in ginger also help the digestive process work faster. Ginger also contains carbohydrates, which are useful as a source of energy for exercise.



Flour is a source of carbohydrates that can be converted into fuel for exercise. In addition, flour also can absorb excess acid in the stomach. In this way, the symptoms of nausea can be minimized. The types of starchy foods that are safe to eat before a workout are cookies, pretzels, and whole-wheat bread. Be careful not to “snack” too many starchy foods, which is the opposite of your healthy eating regimen.


peanut butter

Peanut butter contains a lot of bad fat for health when consumed in excess. Especially if excessive consumption occurs before training. However, peanut butter contains sodium, which is useful for quelling the feeling of vomiting or nausea after a workout. So try a small spoonful of peanut butter before the workout.


full grain

Runners can experience nausea because their glycogen levels are too low. Complex carbohydrates like whole grains act as energy boosters. It has the property of slowly injecting energy into the bloodstream, thus suppressing hunger. So you won’t overeat, especially before a workout.


coconut water

Coconut water is not only refreshing but also rich in electrolytes. Drinking coconut water before exercise reduces symptoms of nausea as the body is optimally hydrated. Substances such as potassium, iron, sodium, calcium and phosphorus are also released through sweat during exercise. Fortunately, coconut water can also replace all of these substances in the body.



Some yoghurts contain good bacteria. These bacteria help the digestive process function optimally. So yoghurt is one food that prevents nausea and vomiting during sports.


In summary, many people feel more resilient after a workout. It happens because endorphins are pumped, which induce happiness and positivity. However, overtraining with poor eating habits can lead to post-workout nausea.