Have you ever experienced stomach pain after exercising? If you have, you may wonder what the hecks going on in there, and what led to the upset stomach.
Since post-workout pain may be due to one or several factors, like diet or exercise, it’s a good idea to make changes to your workout routine to avoid the most common causes.
Bear in mind that while certain factors play a part in stomach pain after exercise, severe gastrointestinal symptoms may indicate a more serious problem, so be sure to check with your doctor symptoms persist.
Dehydration and stomach pain
Dehydration can significantly contribute to alterations in the GI tract, particularly when you’ve lost more than 4% of your body weight. When it comes to maintaining hydration, long distance runners often have issues with this. In these cases planned stops to hydrate should be adhered to, or keeping a water bottle to hand.
For those practicing more more varied workouts, hydration can be maintain by drinking 400-600 millilitres of water or sports drinks before exercising. Try drinking water during your workouts if you have breaks between exercises, and be sure to re-hydrate after you finish your workout.
Eating incorrectly before exercise contributes to stomach pain. Having a large meal with high protein and fat content slows down your digestive system and can cause stomach pain. When performing resistance exercises, such as marathons, you should consider your dietary patterns in the days leading up to the race.
Different nutrients pass through the GI tract at different speeds. While carbohydrates break down easily and are absorbed, foods rich in fiber, protein and fat pass more slowly. The day before and the day of exercise, it decreases the intake of these foods to avoid the pain of stomach after exercise.
High Intensity Exercise
A common factor in post-exercise stomach pain is exercising at a high intensity. People who compete often push their bodies further than they would do in normal exercise sessions, which leads to abdominal pain.
In order to avoid overexertion, focus on training more than anything else. Work up to your desired intensity level, and if you’re training for a competition, make sure your exercise imitations follow the conditions of the competition as faithfully as possible. By conditioning your body, you may have fewer episodes of post-exercise stomach pain. Most athletes adjust and have fewer gastrointestinal complaints as their learning period improves.
Exercising in cold conditions also plays a role in post-workout stomach pain, especially when you exercise in snowy or icy weather. Due to the cold weather, your muscles decrease circulation, which increases the possibility of muscular tension in the abdominal area.
Warming up of the abdominal muscles decreases the risk of this problem. Perform warm-up exercises indoors, before exercising outside in a cold climate. Also, if you exercise in cold weather, dressing properly can help your body retain the necessary heat.