Those who train regularly, regardless of the chosen discipline, are aware that they often have to deal with the most disparate reactions of their body, some positive and others decidedly less so.
They belong to this second category nausea and theinappetence that occur in some individuals following a workout.
Also in this case these are events that have very specific reasons and that should not scare but if known it is possible to face them and try to understand how to stem them.
What causes nausea and loss of appetite after a workout
Also called runner’s highs or runner’s hangoverinappetence and nausea related to a moment of effort such as that of a particularly intense workout they are far from isolated or unusual eventsbut they affect many professional or amateur athletes.
To cause these negative feelings is the fact that during exercise blood flow to the muscles, heart, lungs and brain increases and this is found to conflict with the needs of the stomach during the digestion phase.
More technically it is the sympathetic mechanismwhich occurs during sporting activity and remains active even when at rest, for a few hours after training.
The sympathetic nervous system, also called orthosympathetic, is an area of ​​the autonomic nervous system whose purpose is to monitor the involuntary functions of internal organs such as the liver, stomach, lungs, heart, intestines, spleen and all the others.
When you play sports, more blood flows to your muscles, so as to help the body carry out the movement. In this phase, the production of adrenaline is also stimulated, the heart rate increases, and the sympathetic nervous system constricts the blood vessels entering the system. gastrointestinal, restricting the blood supply to that area.
All this happens because the human body has a limited amount of blood, which is distributed homogeneously or according to the needs of the moment. When you train, some tissues require a large presence of oxygen, which is possible only by flowing a higher quantity of blood than normal on them.
In addition to the sympathetic nervous system, there is the parasympathetic nervous system, whose functions include the regulation of digestion and the stimulation of salivary secretion.
During physical activity and in the hours immediately following the body is under the control of the sympathetic nervous system and this ensures that the digestive system is not active.
However, the fact that the gastrointestinal system is less supplied with blood during physical activity and shortly thereafter may general inappetence and nausea.
Other causes of the phenomenon
Adrenaline too produced during physical exertion does its part, reducing more and more the sense of hunger which, however, is often only momentary.
As an adverse reaction and also as a result of the calories lost during the workout, in fact, when the body finally returns to rest and adrenaline drops, very intense hunger usually occurs.
The reasons that lead many people not to be hungry or to experience annoying post-workout nausea sensations don’t end here, however.
While making very intense physical effortsIndeed, the stomach and other organs in the abdominal area may be compressed excessively and this event can contribute to the occurrence or exacerbation of the feeling of nausea.
Furthermore, several studies have confirmed that running, especially if carried out for long distances, can alter the gastrointestinal mucosa, also in this case probably due to the reduction of blood flow and oxygen.
How to counteract nausea and inappetence with nutrition
Nutrition is essential when training because it greatly affects performance and the feeling of nausea and lack of appetite.
With the exception of specific cases or different indications from sports nutritionists, in principle it is advisable not to go completely fasting in view of a workout but always have a snack two hours before because eating little can lead to nausea.
Obviously the portions must be contained and it is necessary to respect the right times, in order to avoid experiencing nausea again, but this time because the meal is too close to physical effort.
In fact, it takes about a couple of hours for solid food to be broken down by the stomach and enter the intestines and it is therefore important wait enough. Indicatively 2 to 3 hours after main meals and one or 2 hours after breakfast and snacks.
Obviously what you eat also affect nausea. Foods rich in fibre, fat and protein are more likely to develop it, especially close to training, when it is better to prefer fruit.
Furthermore, it is essential don’t underestimate hydration, taking at least 2 liters of water a day and remembering to arrive at training without a liquid deficit, especially if it is done in the afternoon. In fact, even slight dehydration worsens performance and increases the risk of injury.
After training it is essential not to forget the cool-down or cool-down phase.
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Here are the mistakes in training that can lead to injuries.
Source: www.my-personaltrainer.it
