Why do you feel sick in training and how to deal with it

Nausea during exercise is familiar, perhaps, all novice athletes. As a rule, it appears that forces are already at the limit, and can torment not only beginners but also advanced athletes.

I still occasionally vomit in training CrossFit when I post the full. This causes slow down or even stop, so as not to have to use a bucket of chalk for other purposes.

Below we will look at two main causes of nausea and explain how to deal with it.

hyperacidity

When the exercise intensity increases greatly and used to produce energy and the glycolytic fosfagennye path, muscle and blood accumulated hydrogen ions, which alter the blood pH to the acid side.

This condition is called acidosis. It has a negative impact on the contraction of the muscles, it causes nausea and forces you to stop, so that the body has had time to restore pH-balance.

How to cope

• Reduce the intensity. Organism cope with hydrogen ions, and nausea pass.
• Exercise regularly.lactate It helps to eliminate the hydrogen ions, thus increasing the amount of lactate in the blood reduces the risk of acidosis.
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• Alkalizing drink beverage. It will help to cope with the increasing acidity.

You can use a sports drink or cook your:

• 1 liter water;
• juice of one lime or lemon;
• ¼ teaspoon Himalayan or Celtic salt (suitable and conventional).

alkalinizing sports drink help prevent nausea, extend the time up to fatigue the muscles and protect the body from dehydration. StudyEffect of electrolyzed high-pH alkaline water on blood viscosity in healthy adults 2016 showed that the alkalizing drink helps to reduce the viscosity of the blood during exercise by 6% compared to 3% of the consumption of plain water.

slowing down digestion

During an intense workout, the blood rushes to your working muscles, to provide them with enough oxygen, and to the skin to cool the body. Thus blood flow to internal organs including digestive organs, is reduced.

StudyFood-dependent, exercise-induced gastrointestinal distress 2011 has shown that when the VO2max (maximal oxygen consumption) of blood supply to the abdominal organs, kidney and non-working muscle is reduced by 80%. results of the experimentEffects of exercise on mesenteric blood flow in man 1987 proved that the blood flow in the superior mesenteric artery supplies blood to the digestive organs, reduced by 43% after only 15 minutes of exercise.

In addition, intensive physical activity slows gastric emptying - removing food from the stomach into the duodenum. Since digestion slows down, the use of hard to digest food shortly before the workout can cause nausea.

How to cope

• There are at least two hours before your workout. Because the stomach has time to digest the food. Choose meals with protein and carbohydrates as foods that are high in fat is digested longer.
• Drink sports drinks. according to a studyDuodenal motility during a run-bike-run protocol: the effect of a sports drink, A sports beverage with 7% carbohydrate significantly accelerates gastric emptying during exercise.

Dehydration

During intense and prolonged stress to the body and then loses a lot of fluid. Consumption of plain water can lead to hyponatremia - a condition in which the blood concentration of sodium ions falls below the norm.

according to a studyExercise-induced vomiting, Hyponatremia can cause nausea and vomiting during a heavy load.

How to cope

Sodium reserves help fillSodium replacement and plasma sodium drop during exercise in the heat when fluid intake matches fluid loss carbohydrate-electrolyte beverages. according to a studyMultiple transportable carbohydrates enhance gastric emptying and fluid deliveryThe most effective way to rehydrate - fluid intake from 8.6% carbohydrate, a combination of glucose and fructose.

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If you have your own ways to cope with nausea during training, share in the comments to this article.