Bloated After Working Out? Don’t Sweat It, Here’s Why

Everything featured on The Nessie is independently selected and rigorously tested. We may receive a small commission on purchases made from some of our links. Also, The Nessie is part of the Ness Card ecosystem. Since you’re here, you’d probably be into it.

When you hit the gym, go for a run, or give your muscles a good burn with a Pilates sesh, you glow. Working out boosts confidence and releases endorphins icon-trusted-source Mayo Clinic “Exercise and stress: Get moving to manage stress” View Source , or the “feel good” chemicals. After one of these sweaty sessions, the last thing you’d probably expect to feel is… bloated. 

Bloating icon-trusted-source Johns Hopkins Medicine “Bloating: Causes and Prevention Tips” View Source is a condition in which the stomach feels tight and full. It’s often accompanied by gas and may be uncomfortable. It has a lot of causes—including, sometimes, working out.

While it may seem counterintuitive, post-exercise bloat isn’t always a bad thing. If you find yourself wondering,  “Why do I feel bloated after working out?” we have some insight to help guide you. Luckily, a few simple tweaks to your routine can help you beat the bloat. 

Is Post-Workout Bloat Normal?

In most cases, post-workout bloat isn’t cause for concern. Post-workout bloat also isn’t permanent and should go away after a couple of hours. If you find that it lasts longer, or is accompanied by difficult or painful bowel movements, stomach cramping, or painful gas, talk with a healthcare professional about other possible underlying causes.

Causes of Bloating After Working Out

Woman with grey hair and blue eyes looks straight ahead as she grasps the handles of the chest press machine at the gym. Two men in black and navy shirts are blurry in the background, each using an indoor bicycle. The woman wears a magenta quarter zip and has white ear buds wrapped around her neck.
Getty Images

Post-workout bloat doesn’t have a universal trigger. The culprit could be something different each time you feel it. A lot of the time, when people feel bloated, most of what they are feeling is actually air.

Here are some other common causes:

Overhydrating

So you like to stay hydratedhello, glowing skin! But it’s best to avoid chugging. Drinking too much water too quickly can cause hyponatremia. This is a condition in which the concentration of sodium in your blood is low, causing your cells to retain too much water.

Excessive water intake followed by sweating can make your cells retain water, which can then cause bloating. Our advice? If you’re drinking more than 8 cups of any liquid daily, consider cutting back a bit or adding in some fluids with electrolytes. (If you don’t notice a difference,  check in with a healthcare provider to see what’s up.)

Your Pre-Workout Meals

Fueling your body is an important pre-workout ritual. But what and when you eat could determine your post-workout fate. 

Let’s break it down. 

Your muscles need energy to perform. But eating up to an hour before your workout icon-trusted-source Mayo Clinic “Eating and exercise: 5 tips to maximize your workouts” View Source forces your body to digest food while sending blood to your working muscles. What follows is sluggish digestion that may provoke bloating. So while those protein bars may seem like the real deal to elevate your performance, they could cause that bloat later on. At the very least, wait a few hours to exercise after consuming foods high in protein, fiber, and fats. They’ll help you in your workout, but take longer to digest.

Turnin’ Up The Heat

So you hit your first hot yoga class, only to finish bloated and bothered—but don’t sweat it. Heat can make you retain water, which could result in bloating.

While hot yoga could cause you to feel bloated, it still provides benefits (did you know that stretching with warm muscles icon-trusted-source Mayo Clinic “Stretching: Focus on flexibility” View Source is safer than with cold muscles?). So don’t forgo the heat on account of post-workout bloat. Take it in stride and know it won’t last.

Heavy Breathing

It’s normal for your breathing to increase as you exercise. In fact, many of us think of huffing and puffing as a standard part of a workout. 

However, inhaling quickly or intensely when exercising can frequently lead to you swallowing air, which is also called aerophagia. These extra few gulps of air may cause you to look and feel bloated. It may also cause burping and belly pain. If you find that your workouts always cause you to gasp for air, slow down for a beat and focus on calming your breath. This may be enough to prevent discomfort and bloating.

Stress

If you’re jumping into a new (intense) workout, it may trigger your body’s fight-or-flight response icon-trusted-source Pub Med “The protective role of exercise on stress system dysregulation and comorbidities” View Source

While all exercises can cause stress, hitting it hard when your body isn’t used to the strain on specific muscles could cause your body to produce the stress hormone cortisol. The point? Because there’s evidence that cortisol exacerbates bloating, intense exercise may make bloating worse, too.

Don’t take this as a sign that this particular workout isn’t for you. Give your body time to adjust to the new ways you’re utilizing your muscles. Post-workout bloat should pass in no time!

Exertion

Exercise is work—it’s where the term “working out” comes from. Exerting a lot of energy while you move signals your muscles to go into repair mode. Your body has to compensate by sending extra fluid to your muscles, which leads to bloating as your body temperature rises.

Tips to Beat Post-Workout Bloat

Tips to Beat Post-Workout Bloat
Hydrate properly
Focus on your breathwork
Choose simple carbs for your pre-workout snack
Dress comfortably
Plan a rest day
Stretch after your workout

Hydrate Properly

While you certainly don’t want to overhydrate, you do want to make sure you’re taking in enough water. The body’s electrolytes icon-trusted-source Medline Plus “Fluid and Electrolyte Balance” View Source (sodium, potassium, calcium, magnesium, and chloride) keep fluid balance and blood pressure in check.

When working out, you’re sweating it out. A drink with added electrolytes—like Nuun—helps to replenish the electrolytes that get flushed out through sweat. Keeping your levels balanced may help beat the post-workout bloat.

Nessie Tip:

If it’s tough for you to remember to drink water, try tracking your water intake to ensure you get what you need without overdoing it.

Focus on Your Breathwork

Many workout classes focus (rightfully) on perfecting form to prevent injury. But don’t hold your breath as you’re trying to achieve great form! Try to work on steady breathing to avoid gasping or swallowing too much air. If you feel like you’re gulping a lot of air, try breathing in through your nose and out through your mouth icon-trusted-source Cleveland Clinic “Should I Breathe Through My Mouth or Through My Nose?” View Source .

Nessie Tip:

Always bloated after ab workouts? Practice exerting control over the connection between mind and body with breathwork.

Opt for Simple Carbohydrates Pre-Workout

It’s best not to eat less than an hour before exercising. But if you need to eat shortly before a workout, reach for a quick snack with simple carbohydrates icon-trusted-source American Heart Association “Carbohydrates” View Source , which get digested quickly. Small amounts of simple carbs such as fruit, yogurt, or smoothies can provide the energy you need for a great workout without overloading your digestive system.

Nessie Tip:

During your post-workout wind-down, your body goes into recovery mode. Consuming easily digestible carbs or proteins after exercising is a good call. Protein-packed smoothies are a popular post-workout snack, but keep in mind that whey protein powders can sometimes cause bloating.

Dress Comfortably

Sometimes workout bloat just happens—and that’s okay! But when it happens, you’ll want to be dressed as comfortably as possible.

For maximum comfort, choose lightweight gear made from breathable materials. Look for pieces made of spandex, cotton, or polyester.

Pace Yourself

Ready to get back into the swing of things after a workout hiatus? Right on! Just don’t hit the ground sprinting. Pacing yourself is a great way to prevent both post-workout bloat and injuries. 

Take your time and gradually build up the intensity of your workouts. Doing this will give your body time to get used to heightened stress on your body with the new routine and a better chance to beat the bloat. 

Nessie Tip:

As you’re planning your workouts, don’t forget to schedule rest days.

Stretch Post-Workout

bloated after working out | Woman uses left hand to press right arm into chest. Wears a ruby sports bra. She closes her eyes and looks blissful in the foreground of a white curtained, sunlit room, decorated with orange toned pillows and blob paintings, and a dark green leafy plant.
Getty Images

Collapsing in a puddle of sweat right after your workout may be tempting, but it’s not recommended. 

Working out hard pumps blood to your heart and increases your heart rate. Stretching for five to ten minutes after your workout both aids your heart rate in returning to normal and gives your body the chance to cool down.

A post-workout cooldown or stretch also gives your body the chance to relieve bloat caused by breathing in excess air. 

All told, a lot of us experience post-workout bloat. For the most part, it isn’t something to worry about. Feel confident walking into your next barre, HIIT, or yoga class hydrated and focused on maintaining your mind and body’s connection. 

Want to get rewarded for your healthy choices? Join the waitlist for our app and start earning

Sources

  1. Exercise and Endorphins: “Exercise and stress: Get moving to manage stress,” Mayo Clinic (August 2022)
  2. Length of Bloat: “Training Q&A: Is My Workout Making Me Bloated?Men’s Journal (May 2018).
  3. Bloat and Air: “Why Am I Bloated After A Workout and How Do I Get Rid Of it?Runner’s World (June 2020).
  4. Daniel Feedberg, Gastroenterologist.
  5. Water and Skin: “Does Drinking Water Really Help Your Skin?WebMD (July 2021).
  6. Hyponatremia: “Hyponatremia,” Mayo Clinic (May 2022).
  7. Eating Pre-Workout: “Worst Foods to Eat Before a Workout,” WebMD (2020).
  8. Simple Carbohydrates: “What is Carb Timing and Can It Boost Your Workout Performance?Everyday Health (January 2022).
  9. Heat and Blood Vessels: “Is Vasodilation Good?Healthline (November 2018).
  10. Stretching: “Stretching: Focus on Flexibility,” Mayo Clinic (February 2022).
  11. Stress and Working Out: “The Link Between Cortisol and Exercise,” Shape (December 2019).
  12. Exertion: “9 Things to Know About How the Body Uses Protein to Repair Muscle Tissue,” ACE (March 2018).
  13. Electrolytes: “Fluid and Electrolyte Balance,” MedlinePlus (June 2016).
  14. Working Out and Breathwork: “Here’s Why the Way You Breathe During a Workout Matters,” SELF (September 2018).
  15. Stretching: “3 Reasons to Stretch After Exercising,” Rebound Physical Therapy (January 2020).
  16. Best Time to Eat Before Workout: “Eating and Exercise: 5 Tips to Maximize Your Workouts,” Mayo Clinic (December 2021).
  17. Protein Bars and Bloat: “Why Some Bars Make You Crampy, Farty, and Bloated,” SELF (September 2019)
  18. Heat and Bloating: “Why Do I Swell Up in The Heat? 5 Ways to Reduce Heat Oedema This Summer,” Yahoo Life (June 2022).
  19. Electrolytes and Bloat: “Do I really Need Electrolytes Or Is Water Sufficient?NetDoctor (June 2019).
  20. Whey Protein and Bloat: “Why Protein Makes Your Farts Stink and How to Treat Flatulence,” Healthline (March 2022).
  21. Yoga For Bloating: “10 Yoga Stretched That Help Banish Belly Bloating,” The Healthy (May 2021).
In this article
Articles you might like

Want more?

Subscribe to Nessie Sightings. Wellness recommendations you’ll want—delivered to your inbox twice a week. Subscribe to our (free) newsletter and join our growing community!

The emails are free, the finds are priceless.

A dose of wellness for your inbox

Select

Ness will process your data in accordance with our Privacy Policy. You can unsubscribe at any time.

“This card is such an exciting addition to my wallet and it’s perfect for someone who values health and wellness but hasn’t found a credit card that rewards me for that. I love getting rewarded for wellness practices like sleeping, meditating, and moving my body—plus extra points on purchases at my favorite places like Whole Foods, ClassPass and sweetgreen. The app is easy to use and the card is designed for your definition of health and wellness, which I love. It’s flexible!”

Kira's Favorite Healthy Merchants

“It’s no secret that wellness is such an important part of my everyday life. I spend a lot of money to help fuel my love of running, recovery, nutrition and mindfulness, so the fact that I can now earn rewards for every dollar I spend with the Ness Card is amazing. My health always comes first, and the Ness Card makes that easy to do. It’s a win-win for everyone!”

Andi's Favorite Healthy Merchants

“As a new mum, wellness and self-care is a priority for me—so I can, in turn, be able to take care of my baby. I love the incentives that Ness offers for making healthier choices. And to be rewarded along the way for those purchases is such a plus!

Oh, and getting 5x point rewards on my Erewhon $20+ smoothie makes it a little more justifiable.”

Amrit's Favorite Healthy Merchants

“I made a promise to myself to find my joy again in 2023. For the past few years, I haven’t been taking care of myself mentally and physically because I’ve just been on the go and focusing on the future instead of being present. I realized that part of the reason I wasn’t happy was because I wasn’t taking care of myself. So, now with the Ness Card—which literally rewards you for staying on top of your wellness journey—I’ve easily been able to focus on my mental and physical journey. Using the card is now a part of my weekly routine, whether I’m buying groceries, going to therapy, spending a day at the spa, or treating myself to a delicious yummy meal.”

Candace's Favorite Healthy Merchants

“I love life with the Ness Card! The team behind the scenes work really hard to make it valuable and to create a sense of community, which you feel in every newsletter and hand-crafted partnership. The card itself encourages me to be even more curious about where I’m spending my money. It definitely incentivizes me to spend ‘healthier’, which is really unique. On top of that, getting points for taking more steps? There is seriously nothing like it.

David's Favorite Healthy Merchants

“My favorite thing about the Ness Card is that it rewards you for your healthy habits, and not all of them require spending. Yes, you can earn 5x points when you spend at any of their approved health and wellness merchants (think Erewhon and many of your other favorites) but you also earn points for being active daily! So now your sanity walks are literally paying off :) As someone who not only works in wellness but lives and breathes it, essentially most of my expenses live in that realm and with the Ness Card I can now be rewarded nicely for those purchases.”

Kirsty's Favorite Healthy Merchants

“I love that I have rewards to look forward to when I focus on my health and wellness. As a mom of two and full time photographer/creator, it’s hard to find time to prioritize my health and—as my body ages—I want to make sure that I’m treating it to all the TLC it needs (and deserves)! The Ness Card reminds me to take care of my mental, physical, and emotional health on the daily.”

Valerie's Favorite Healthy Merchants

“It’s refreshing to have a card app that is so easy to use. I can track my spending and rewards at the click of a button. I love getting a notification when I get extra points for getting a full night sleep or getting my steps in, though of course those are optional. I work a lot, and I feel like I get extra rewarded for taking the time to take care of myself – whether it’s therapy or simply cooking at home instead of dining out. The points accumulate really quickly, and I’ve already gotten a $1,000 credit at Erewhon in my first four months. I also go visit family in Europe a lot, and no one takes my card there, so it’s so convenient to be able to use my Ness Card without ever paying a fee.”

Mélanie's Favorite Healthy Merchants

“As someone who spends the majority of her money on wellness, the Ness Card is perfect for me! I love earning 5x points on purchases at healthy businesses that I was already making, anyways. The Ness Card also motivates me to get enough sleep, practice mindfulness and other healthy habits. The app is really user-friendly and I love watching my points add up. I am excited to redeem them for wellness-related items!”

Lauren's Favorite Healthy Merchants

“The Ness Card motivates me to keep up my healthy habits, and has helped me discover new brands and products that are in alignment with my goals. I’m not spending any more with my Ness Card, but the money I am spending on health and wellness is actually earning me rewards, benefits, and even cash back. And because Ness’s definition of a ‘healthy merchant’ is so generous, I’m able to recognize all of the small ways I practice self-care throughout the week. From buying fresh veggies to going to therapy to taking my supplements, the Ness Card is there to cheer me on: ‘Keep being healthy, girl. You deserve 5x points for that.'”

Melissa's Favorite Healthy Merchants

“The Ness Card rewards me when I spend money on health and wellness. Especially because so much of my wellness routine is spent being active, gardening, making food with my husband, getting a massage, or having some me time, it is nice to be rewarded for that with points that are with brands I shop at all the time anyway. It allows my wellness choices to work harder which I love.”

Research Based

This article was rigorously researched and fact checked. We use peer-reviewed journals and reputable medical sources (think: CDC, WHO, NIH, and the like) to back up every claim we make, and also reach out to experts in the field to ensure we’re covering things the right way. We apply these principles to everything we cover—including brands we partner with—and we’ll always disclose sponsorships, ads, and any kind of financial relationship with anything featured on The Nessie. You deserve the best, most straightforward information on health and wellness, and we think this is the right way to do it. You can read more about our testing and review process here.

If something doesn’t seem quite right, let us know at [email protected].