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 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 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
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:
So you like to stay hydrated—hello, 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 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 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.
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.
If you’re jumping into a new (intense) workout, it may trigger your body’s fight-or-flight response 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!
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
While you certainly don’t want to overhydrate, you do want to make sure you’re taking in enough water. The body’s electrolytes 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.
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 Cleveland Clinic “Should I Breathe Through My Mouth or Through My Nose?” View Source .
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 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.
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.
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.
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.
As you’re planning your workouts, don’t forget to schedule rest days.
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.
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- Exercise and Endorphins: “Exercise and stress: Get moving to manage stress,” Mayo Clinic (August 2022)
- Length of Bloat: “Training Q&A: Is My Workout Making Me Bloated?” Men’s Journal (May 2018).
- Bloat and Air: “Why Am I Bloated After A Workout and How Do I Get Rid Of it?” Runner’s World (June 2020).
- Daniel Feedberg, Gastroenterologist.
- Water and Skin: “Does Drinking Water Really Help Your Skin?” WebMD (July 2021).
- Hyponatremia: “Hyponatremia,” Mayo Clinic (May 2022).
- Eating Pre-Workout: “Worst Foods to Eat Before a Workout,” WebMD (2020).
- Simple Carbohydrates: “What is Carb Timing and Can It Boost Your Workout Performance?” Everyday Health (January 2022).
- Heat and Blood Vessels: “Is Vasodilation Good?” Healthline (November 2018).
- Stretching: “Stretching: Focus on Flexibility,” Mayo Clinic (February 2022).
- Stress and Working Out: “The Link Between Cortisol and Exercise,” Shape (December 2019).
- Exertion: “9 Things to Know About How the Body Uses Protein to Repair Muscle Tissue,” ACE (March 2018).
- Electrolytes: “Fluid and Electrolyte Balance,” MedlinePlus (June 2016).
- Working Out and Breathwork: “Here’s Why the Way You Breathe During a Workout Matters,” SELF (September 2018).
- Stretching: “3 Reasons to Stretch After Exercising,” Rebound Physical Therapy (January 2020).
- Best Time to Eat Before Workout: “Eating and Exercise: 5 Tips to Maximize Your Workouts,” Mayo Clinic (December 2021).
- Protein Bars and Bloat: “Why Some Bars Make You Crampy, Farty, and Bloated,” SELF (September 2019)
- Heat and Bloating: “Why Do I Swell Up in The Heat? 5 Ways to Reduce Heat Oedema This Summer,” Yahoo Life (June 2022).
- Electrolytes and Bloat: “Do I really Need Electrolytes Or Is Water Sufficient?” NetDoctor (June 2019).
- Whey Protein and Bloat: “Why Protein Makes Your Farts Stink and How to Treat Flatulence,” Healthline (March 2022).
- Yoga For Bloating: “10 Yoga Stretched That Help Banish Belly Bloating,” The Healthy (May 2021).