When you're feeling nauseous, eating might be the furthest thought from your mind. But food is exactly what can bring you some relief. Nausea is a common sensation that can arise for a variety of reasons including dehydration, nerves and an intense workout. "Athletes should 'replay' what has led up to their nausea,"says registered dietitian and performance nutrition coach Linda Samuels. "This will help them assess what caused nausea, how to fix it, and how to prevent it from reoccurring in the future." Samuels, who runs Training Table Sports Nutrition in Chicago, Illinois, is also the team dietitian for Northwestern University's triathlon team. Here are some common causes of nausea and ways to alleviate it:
Pre-Exercise
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Cause: Eating too heavily the night before or the morning of the competition. Fix: Make sure your largest meal is no later than 3 p.m. to 4 p.m. with lighter carbohydrate-rich snacks and fluids later in the evening. Try: String cheese, glass of milk, yogurt, beans
Cause: Nerves Fix: Some athletes get a serious case of "nerves" before the start of a race. Dry carbohydrate snacks may help. Don't forget to drink plenty of fluids. Try: Pita chips, crackers, veggie straws
Cause: Moderate to severe dehydration Fix: Know your sweat rate for a wide range of temperatures/humidity situations so you're able to schedule adequate hydration. If you experience nausea during exercise, it's imperative to stop immediately and initiate measures to lower your body temperature. Try: Water, sports drinks
Cause: You may have consumed too much water due to water conditions. Fix: Wait 20 minutes after transitioning into the bike leg for your stomach to feel better. Try: Five second "swish and spits" of a sports drink during this time will help initiate gastric emptying and help you feel better quickly.
Cause: Underconsumption of sodium causes hyponatremia (low-sodium blood levels). Athletes with swollen hands or limbs may be at higher risk. Fix: Athletes who notice a salty or white residue on their face/body/clothing after exercise should consume a sports drink with added sodium. Or eat foods with higher sodium. Try: Nuts, chicken broth, saltines
Cause: You've worked out hard and you feel nauseous. Fix: Eat a recovery snack that you know will help with nausea. Replacing salt will help. Try: Pretzels followed by chocolate milk, smoothies (as soon as tolerated).
Samuels reiterates that the best measure is to watch and learn from your body when it comes to signs and symptoms of nausea. Knowing why you feel that way will help prevent nausea in the future.
