Have you ever felt full and bloated instead of slim and slender? If so, you are not alone. Many people experience a phenomenon known as bloating after exercise. Why am I bloated after a workout?
Is it normal to feel bloated?
Maybe you have been breathing hard or swallowing too much water, which can cause you to swallow air. You may experience abdominal dissension if you overhydrate or drink too little, and physical exertion can cause bloating itself.
What causes bloating after exercise?
There are several reasons for bloating during or after a workout, including:
Dehydration
Although it may seem strange, most bloating is caused by dehydration or lack of fluid. Why? Your stomach holds on to water to compensate, leading to visible swelling. To flush out the swelling, drink more water.
Overhydration
Drinking too much water too fast can cause hyponatremia, a condition in which your body dilutes the sodium content and causes the cells to hold on to moisture.
Nutrition
Even if you want to give energy to your body for the workout, especially if you plan to take a long-distance walk, run, or other high-intensity activity, eating too close to the exercise can lead to bloating.
Your body will struggle to digest food when eating right before exercising and send blood to your working muscles. Digestion can be slow, and the microbes in your digestive tract can react by releasing some gas, which can make you feel bloated.
Heat
When it is sweltering outside or exercising in a hot, crowded environment, you may notice bloating or bloating because heat causes the blood vessels to dilate, which can cause fluid to accumulate in the space between tissues.
To reduce heat-induced bloating, try using exercise equipment that is breathable and lightweight, and exercise in an air-conditioned environment.
Effort
Exercise is hard work. When the body repairs itself, you may experience inflammation or bloating, which is a normal process that is important for recovery.
Heavy breathing
When exercising, you use more oxygen and produce more carbon dioxide. It is usual for your breathing to increase as you exercise. Breathing too hard during a workout can still cause you to suck in a lot of air.
Instead of going straight to your lungs, the air can get down into your digestive system.
How should I treat bloating?
Although bloating after exercise is uncomfortable, the condition is not permanent. Exercise-induced rash and inflammation tend to go away. However, if you are looking for ways to relax your stomach and relieve the symptoms, you should consider the following treatments:
- Stick to simple carbohydrates and proteins that are easier to digest. Pasta, eggs, and Greek yogurt are all excellent choices.
- Exercising makes the body sweat and loses sodium and electrolytes in the process. Still, hydration before and after a workout will help your body recover and restore your body’s natural fluid balance. Generally, you will consume about 3 cups of water for every pound you lose.
- Eating after a workout is essential, but knowing what to avoid is crucial for recovery and digestion. Avoid sugary foods, cocktails, and carbonation. Avoid soft drinks and cocktails, as both can maintain or increase bloating intensity. Fried foods can make you feel uncomfortable, and in general, it is best to stick to the basics. Avoid fatty, sugary, and fibrous foods.
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