Stew Smith
Former Navy Lieutenant (SEAL) Stew Smith graduated from the
Stew Smith writes about fitness and acing physical fitness tests and is the founder of Heroes of Tomorrow Fitness an on-line fitness resource for people seeking military or law enforcement professions.
He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) Stew's books and e-books can take you from beginner to a combat fitness conditioned veteran. Let his workouts assist you in becoming a better conditioned athlete or Hero of Tomorrow!
By Stew Smith
Often, I receive an email concerning that nauseated feeling you can get when exercising. There are a few issues that can cause this uncomfortable feeling as well as many ways to prevent it. One is good nutrition and the other is proper form in exercising. Here is the email to give you a better idea of the issues involved with this topic:
“I noticed that no matter how light or heavy my workout is for the day I always
experience some nausea. Even on the days I do very light cardio and just
weightlifting......could there be something causing this? I have the understanding that when you push your body to a certain point vomiting will happen, but I experience this on the lightest
of days. If you have any advice, please share!”
In my experience, that nauseated feeling has nothing to do with how good of shape you are in. I have seen many people (including myself) who are above average athletes toss their cookies during workouts. We used to joke in my younger days in the SEAL Teams that “if you are not puking - you are not trying.” However, there are ways to help you avoid this feeling altogether. Here are some of the things that can cause and prevent this unpleasant feeling:
1) Early Morning Workouts – Pre-breakfast workouts start your body exercising with minimal fuel in the tank. In other words, since you have not eaten in probably 10-12 hours, your blood sugars levels are lower than normal. After any anaerobic activity like – faster running, swimming, high repetition calisthenics or weight lifting, you will hit a wall and feel completely drained. Dizziness soon follows and next thing you know you are nauseated. This can also occur in evening workouts if you skip lunch or after noon pre-workout meals. If you sip Gatorade or another electrolyte /sugar replacement drink during your workout, this will help you as well. I usually eat a piece of fruit or oatmeal prior to any workout and working out in the morning.
2) Motion Sickness – This is probably what caused your nausea. Many people who like to begin their workouts with crunches or other abdominal exercises can actually get motion sick while performing abdominal exercises. This occurs when your eyes are either closed while exercising or your eyes scan the ceiling freely. The answer to this is to simply do the old Navy trick I learned when first on a ship in the North Atlantic - look at the horizon to prevent motion sickness. So when doing abs, lock your eyes on a fixed point on the ceiling of your workout area. You will no longer feel sick by doing this as long as you are properly fueled.
3) ASAP Came on Strong – The other day, I had a workout session at 0800 after breakfast at the Naval Academy with a group of Mids who want to be SEALs. We swam for about an hour, run 5 miles of intervals, and did at least 100 pull-ups, 300 push-ups and abs for PT. I did fine with that workout, but came home had some things to do and did not have time to eat lunch or post workout meal, so I first tested the ASAP meal when I needed it the most – post workout and one hour prior to another hard workout – the SpecOps Fitness Clinic. This is a four hour event of swimming, running, PT, log PT and a variety of other activities that I do with the students – needless to say, Saturdays are long days for me.
Not only was I fine with the workout, but actually felt pumped up for the entire event, even after earlier workout, no lunch (other than ASAP), and working with kids 20 years younger than me. I was sold on ASAP! It is a great meal replacement package and not bad for performance either.
USE ASAP FOR YOUR BEFORE OR AFTER YOUR NEXT WORKOUT!!!
Here is what I call the nutrition fundamentals – not so much information of what to eat BUT WHEN to eat it:
Pre – Post Workout Meals | |
| Before Your Cardio Workout
| Before Your Lifting or PT Workout
|
| Carbohydrates – 75 – 100%
| Carbohydrates 75% & Protein 25% |
| Prior to running, swimming, biking etc…at medium to high intensity levels for 30-40 minutes, it is best to eat a small snack to boost sugar levels in your body especially if your workout is before your morning meal. After a night of sleeping and not eating for over 10-12 hours, you need a boost to help you get through the workout. Fruit or fruit juice is fine 20 minutes prior to workout and during is fine. Foods with small amounts of protein can be eaten pre-workout and will help post workout requirements of protein too. Sample Ideas for pre-workout snack are: Bananas, apples, oranges, carrots, juice, Gatorade, (any fruit of choice really). Before workouts longer than 30-40 minute, add some protein to stabilize absorption rates so you can last longer: Sip water and carbohydrate drink throughout the workout! | 1-2 hours prior to lifting eat protein foods and carbohydrates so the protein is there for you after the workout. Lifting weights and doing high repetition calisthenics will break down your muscles and require protein immediately after your workout – within 30 minutes. Foods high in carbohydrates to replace the loss of glycogen stores are needed within this time too. For a great rule of thumb – after you workout eat protein, carbohydrates and minimize fatty foods. Foods that should be considered are: Pre-workout ideas for lifters / PT'ers: Bananas, berries, boiled eggs, tuna fish, Protein or carb replacement drinks are great if post workout occurs mid-day or early morning. See above meal options for protein and carbohydrates sources and these below: Tuna, chicken, boiled eggs, and green leafy salads with tomatoes, broccoli, cucumber, carrots, onions, and light dressing or oil. |
| Post Workout Meals
| |
| The key is to replace carbohydrates and electrolytes lost during the workout – drink Powerade / Gatorade immediately after workout Another important factor is to add protein to help rebuild muscles – see above meal / snack ideas within 30 minutes of workouts! |
A majority of the time, the causes for exercise induced nausea are motion sickness or lower blood sugar levels. Eat something! And when pushed for time – use ASAP!
If there are particular areas you would like for me to discuss in the next month of articles, please email me at stew@stewsmith.com. Whether you are an advanced athlete or getting started again - please feel free to contact me or visit my website at www.stewsmith.com.