7 Easy Ways to Avoid and Get Rid of Pre-Workout Sickness
Pre-workout supplements are designed to give you an extra boost of energy and focus when you need it most. However, sometimes they can have the opposite effect, leaving you feeling nauseous, dizzy, or lightheaded. If you’re struggling with pre-workout supplement sickness, there are a few things you can do to help ease the symptoms. Here are seven ways to get rid of pre-workout supplement sickness.
Drink plenty of fluids before and during workout
Dehydration is one of the most common causes of pre-workout supplement sickness. Make sure you’re drinking plenty of fluids before, during, and after your workout to stay hydrated. Dehydration can lead to muscle cramps, dizziness, headaches and nausea. This can lead to a decrease in performance and an increased risk of injury.
To hydrate yourself you should :
- Drink water 2-3 hours before your workout
- Drink water 20 minutes before your workout
- Drink water every 10-20 minutes during your workout
- Drink water within 30 minutes after your workout
By hydrating yourself you will be able to flush out any toxins that might be in your system and you will have more energy during your workout.
Also electrolytes are very important when working out, they help to keep your body hydrated and can be found in sports drinks. But you have to be careful using sports drinks with a combination of pre-workout because they can contain a lot of sugar or caffeine.
Avoid too much caffeine
Caffeine is often used as a pre-workout supplement because it can increase energy levels, improve focus and concentration, and delay fatigue. However, too much caffeine can lead to pre-workout supplement sickness. Caffeine is a stimulant and can cause side effects like jitters, anxiety, heart palpitations, and nausea.
To avoid these side effects you should:
- Start with a small dose of caffeine and increase it gradually
- Avoid taking caffeine close to bedtime
- Drink plenty of fluids
- Choose a caffeine source that agrees with you
Reduce your daily caffeine intake in the days prior to working out. Many people report feeling more energetic and refreshed with only half their usual dose of tea or coffee! This way, when it’s time to hit the gym, you won’t feel sluggish or sick – You’ll be adequately energized and ready to crush those reps!
Try finding a pre-workout powder that contains less caffeine if you find yourself experiencing nausea or an upset stomach after taking it. It’s always best to start out with the smallest serving size your body can handle and then slowly work up to larger portions as you become more confident in reaction. You may also want to consider switching to decaf coffee for a few days leading up to your workout so you can reduce the amount of caffeine that your body is used to processing.
Eat a light snack
Eating a light snack before your workout can help to ease pre-workout supplement sickness. A light snack will help to raise your blood sugar levels and give you some energy without being too heavy on your stomach. Try eating a small piece of fruit, a handful of nuts, or a few crackers with peanut butter.
Try to avoid high surgery snacks like candy bars or cake, which can cause an energy crash later on. Sugar combined with caffeine can also cause side effects like jitters and anxiety.
It is important to eat something before the workout in order to help with energy levels, reduce cramping and be able to better digest pre-workout. Eating carbohydrates such as oatmeal, yogurt or toast before working out will fuel your body without weighing you down. Make sure to take time eating as well as drinking plenty of water prior to working out for best results!
You should try to eat at least 30 minutes before taking pre-workout. This will give your body time to digest the food and absorb the nutrients.
Warm up and stretch properly
Warming up and stretching before your workout can help to prevent pre-workout supplement sickness. Warming up gradually raises your heart rate and prepares your body for exercise. Stretching helps to loosen the muscles making them less likely to cramp during your workout and prevent injuries.
A good example of warming up would be to:
- Jog in place for a few minutes
- Do some jump squats
- Do some arm circles
And some good stretches are:
- Quadriceps stretch
- Hamstring stretch
- Butterfly stretch
Usually the duration of the warm-up and stretches should be around 10 minutes. But it is important to listen to your body, if you feel like you need more time to warm-up then take it.
Take breaks if needed
If you’re feeling sick while working out, take a break. Sit or lay down and drink some water. If you feel like throwing up, do it in a garbage can.
After resting, continue your workout if possible but don’t push yourself hard if you’re tired or faint. Pre-workout supplements might help with your performance (but be careful).
If the supplement has caffeine then it might make you sick so avoid those ones and listen to your body during the workouts.
Wear loose-fitting clothing
Wearing loose-fitting clothing can help to prevent pre-workout supplement sickness. Tight clothing can constrict your movement and cause you to feel uncomfortable. It can also increase your body temperature, which can lead to nausea and vomiting.
Make sure to wear comfortable clothing that won’t restrict your movement. And if you start to feel too hot, take a break and remove some layers of clothing.
Training in shorts for example will allow your body to breathe and stay cool, whereas training in jeans will make you hot and sweaty. You want to make it as comfortable as possible for yourself to allow you to push through your workout and void any uncomfortable feelings such as dizziness or excessive sweating.
Exercising in extreme hot circumstances can lead to heat exhaustion or heat stroke, both of which can be deadly. This could also be the reason you start to feel dizzy, lightheaded, or nauseous so it is very important to stop your workout and seek medical attention immediately if you think these circumstances are present.
Your body might reject it
If you have never taken a pre-workout supplement before, your body might reject it. Just like with any new food or drink, it takes time for your body to adjust. Start by taking a small dose and gradually increase it over time.
If could also be that you are sensitive to caffeine, if this is the case start with a pre-workout supplement that doesn’t contain caffeine or take a very low dosage of the pre-workout. And if you have any other medical conditions, talk to your doctor before taking a pre-workout supplement.
You can also be allergic to some of the ingredients of the pre-workout you are taking. If you start to feel any itchiness, swelling, or difficulty breathing, seek medical attention immediately as this could be a sign of anaphylaxis which is a life-threatening reaction.
Pre-workout supplements are not necessary
You don’t have to take a special pre-workout pill or drink in order to be ready for a good workout. You can get energized and perform well by following other steps such as drinking enough water, eating the right food, and getting plenty of sleep.
In case you want to use a pre-workout supplement anyway, it is important that you start with just a little bit so your body gets used to it. If at any point during using this supplement you do not feel okay then stop taking it and relax until better again.
Conclusion on how to get rid of pre-workout sickness
Pre-workout supplements can be very beneficial in helping you to have a great workout. But it’s important to be careful when using them and to listen to your body. If you start to feel sick, take a break and drink some water. And if you’re sensitive to caffeine, try a pre-workout supplement that doesn’t contain caffeine.
Wear loose-fitting clothing, train in cooler conditions if possible, and start with a small dose if you’ve never taken a pre-workout supplement before. And if you start to feel sick, stop your workout and rest.
Remember that you don’t need a pre-workout supplement to have a great workout. There are many other ways to boost your energy and performance. Drink plenty of water, eat a healthy diet, and get enough sleep will do the trick.
