A few years ago a doctor specializing in Functional Medicine introduced me to the idea of fixing my digestion to improve how I feel (and potentially lose a few lbs). I’d never heard of this concept and since my stomach has always been fairly flat, I never considered that being bloated after running could be an issue.
I always assumed that being bloated meant looking like you had swallowed a basketball.
Although it is primarily this sensation of being uncomfortably full, it is often much more than that. It is a feeling that comes when we know we have not eaten enough, and yet we are still stuffed.
My friend and Registered Dietitian Katie Proctor has given some ideas on how to stop that bloated feeling after running.
What is bloating?
Abdominal bloating is a condition in which the gastrointestinal (GI) tract is filled with air or gas. You might hear it described as feeling full, distended or swollen in your belly. The abdomen may or may not look expanded.
Other signs of bloating are:
- pain
- excessive gas
- frequent burping
- stomach noises (gurgles)
What causes feeling bloated after running?
First of all, this is not something you should take lightly or simply write off as one of those things that happens when you go for a run. It’s preventable.
You need to find the source of the fluid build-up and then start following some of the tips below to fix the problem!
A few of the most common causes:
Water retention
One of the things that is mysterious about our bodies is that when you become dehydrated, the body actually starts to hold on to water. This can make you feel like you have water retention and feel overly full.
If you drink too many sports drinks, your body will start to retain water. This is because sports drinks are designed to help your body replace the water you lose when you sweat. However, too many sports drinks can cause stomach problems because they contain artificial sweeteners.
If you drink too many of them, you will become overhydrated.
Both dehydration and hyponatremia can lead to negative health effects.
Pre-Race Carbo Loading
Athletes who are carb-loading before a marathon may retain more water.
If you consume most of your calories from carbs, you will retain more water, which is beneficial before a race. This is because you need glycogen stores to be full, and you need to be hydrated when you start the race.
If you still feel bloated after eating carbs before a race, it's a sign you took in too much fluid.
Excess Gas
We usually think about how long to wait after eating to exercise in terms of preventing a side stitch or potential bathroom issues. But the same principle applies to everything happening in your digestive tract.
As blood moves from the stomach and small intestine to the legs, food is left undigested in the stomach.
This technique basically allows high fiber and fatty foods to ferment, which provides extra energy during a run.
This can also happen if you have too much air in your stomach. This can be from the way you're eating or your breathing rate is too high and you're swallowing a lot of air. The second one is less likely.
Food Sensitivities
We're mostly talking about something that causes a reaction like gas or a stomach ache, which could be related to the above issue.
The types of food that one should eat in order to have a healthy diet vary depending on the person. Some people may need to eat foods that are high in fiber, like oatmeal and broccoli, while others, like me, may need to eat foods that are high in dairy and eggs.
I didn't realize it was not a true food allergy at first.
To figure out what is causing your digestive issue might require some investigation, similar to how you would figure out the cause of runner’s trots. Start making note in your running log of the days when you experience bloating, and then look at what you ate in the hours before.
Gut Imbalances
It is unfortunately very common to have an imbalance in your gut and not be aware of it. Most doctors do not address this issue and it is not something that we are taught about.
An imbalance of gut bacteria occurs when your body has more bad bacteria than good. This creates an environment that leads to negative health impacts, such as skin issues, low mood, and decreased immunity. It can also affect how you feel after eating.
If you drink too much water while running, it may prevent your body from absorbing the nutrients it needs, which can impact your running performance.
Medical Issues
If none of the common causes of bloating seem to fit, it may be a good idea to consult a medical professional to rule out any underlying medical issues. A few common medical issues that can cause bloating include ____, ____, and ____. Managing these medical issues may require changes to your training regimen.
- Celiac disease
- Irritable Bowel Syndrome (IBS)
- Some medications
- SIBO or other bacterial growth
Now that we've looked at some common factors that can contribute to feeling bloated after running, let's explore some things that can help alleviate the problem.
“Bloating can be common, especially if you are a mouth-breather or tend to exercise after meals or snacks,” says Erin Palinski-Wade, RD, CDCES, an author and consultant for Swisse Wellness. “Although it isn’t the workout itself causing bloat but a result of breathing technique and/or digestion, the more vigorous a workout, the greater chance of bloat.” Here are some of the common causes:
- When (and What) You're Eating: Eating too close to your workout can result in bloating since “exercise pulls the blood flow away from the GI tract and to the muscles that are moving,” explains Palinski-Wade. Because the blood is diverted, your digestion is slowed down and it can leave you feeling bloated. In addition, if you eat foods high in fiber, fat, or protein close to your workout, these can cause bloating. “These foods take time to digest and you need adequate blood flow in the GI system to promote efficient digestion,” says Nora Minno, a registered dietitian and Daily Burn trainer.
- Drinking Too Much Water: Hydration is an important part of any exercise routine, but there’s such a thing as drinking too much water. “If you’re drinking much more water than your body can excrete in a given period of time, you may experience boating,” says Minno. A combination of sweating and drinking a lot of water can cause the sodium levels in the body to drop, leading your body to hold onto water.
- Heavy Breathing: Naturally, when you’re exercising, your breathing rate will increase—after all, you’re exerting more effort running than sitting on the couch. But intense or rapid breathing during a workout can often “result in you swallowing air, and that air in the GI tract can cause you to look and feel bloated,” says Palinski-Wade.
- Your Body's Stress Response: Intense exercise may trigger your body’s flight or fight response, which can then cause the GI system to slow down and lead to bloating, says Minno. If you’re not used to a new, intense workout, you could also experience an increase in cortisol (the primary stress hormone) levels post-exercise, and chronically increased cortisol levels can lead to increased blood pressure and fluid retention.
6 Secrets Eliminate Bloating After Running
Identifying which factors are causing you discomfort is important in order to decide what steps to take to feel better.
Here are 5 tips to avoid feeling bloated after working out: 1. Drink lots of fluids, especially water, before and during your workout. This will help keep you hydrated and may help reduce bloating. 2. Avoid high-intensity workouts or those that involve a lot of bouncing or jarring movements. These can cause your stomach to fill with air and become bloated. 3. Choose moderate-intensity workouts or low-impact options such as walking, swimming, or yoga. 4. Take breaks during your workout to allow your stomach to settle. 5. Avoid eating a large meal before working out. Eating a small snack or drinking a protein shake may help you avoid feeling bloated.
1. Reduce Workout Intensity
If you’re bloated after a workout, the intensity of the workout might have caused an increase in your cortisol levels.
When your body is in a stressed state, it releases the stress hormone cortisol, which can cause your body to retain more water than normal.
- Pay attention if this is happening frequently
- Take another rest day
- Spend time doing restorative yoga to help your body calm
- Make sure mindfulness or meditation to help your mind calm
- Add adaptogens to your green smoothie (ashwagandha is great for cortisol)
Your body may be overworked if you experience any of the following symptoms: excessive fatigue, trouble sleeping, constant muscle soreness, or decreased appetite. If you think you might be overtraining, try reducing the volume or intensity of your workouts for a week to see if your symptoms improve.
2. Slow Down in Life and Eating
In today's hectic world, it seems like we're always rushing from one obligation to the next.
Meals are often eaten quickly or on the go, which can contribute to an uncomfortable feeling in the stomach.
- Put your fork down between bites
- Think about chewing each bite
- Eat smaller meals if you don’t have time to eat more slowly
- Sip, don’t gulp water during your meal (tons of water can slow digestion)
- Plan your meals to be an appropriate amount of time before your workout
If you're always on the go, try eating smaller meals more often instead of large meals less often. This will help your body digest food more easily.
You should think of these as small snacks to eat before a run, like bananas, cereal, or a sandwich.
You won't need to digest a large heavy meal when it's time for you to run.
3. Eliminate Fizzy Drinks
I'm sorry to say this, La Croix fans, but your daily habit might be keeping you from looking and feeling your best.
This is because the carbon dioxide in carbonated drinks can be released as gas in your stomach.
Don't worry if you experience this side effect, it is only temporary. To combat it, you should consider sticking to water and pair it with naturally fibrous foods, such as whole grains, legumes, fruits/veggies, nuts/seeds, to keep your system moving.
- Yes, you might need to check to see if your electrolyte tablet is the issue (many are fizzy)
- Remember to space your fiber out from your run, but you MUST EAT FIBER
- Going too low in fiber will slow down your gut
4. Add in a Daily Probiotic
I've been preaching the benefits of taking a probiotic for years, but especially if you're struggling with bloating after running.
A few of the benefits you’ll enjoy with this one tip:
- Used consistently showed a reduction in runner GI issues (aka trots)
- Reduce the length of respiratory infections
- Deliver “good bacteria” to the intestines to balance out all that stuff listed above
- Mood improvement (extra helpful if we have to miss a run!)
- Improve nutrient absorption
- Help maintain blood glucose levels (less sugar crashes)
- Good gut health is now partially linked to runners being able to more quickly clear lactic acid, which might fight muscle fatigue.
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5. Enjoy Herbal Tea Time
Do celebrities really believe in the benefits of detox teas, or are they just being paid to promote them?
A lot of these teas contain caffeine as well as diuretics, which can help you lose water weight, but it's not the most natural or healthy way to do it.
We as runners don't want to get rid of all the water we might need during a run, we just want to get rid of the water we don't need.
Instead of teas that claim to help with bloating, it is better to choose naturally debloating teas such as dandelion or peppermint. These teas have relaxant and antispasmodic properties and will provide the same benefit without any of the gimmicks.
Which means you’ll probably pay less for those results, too! Great options:
Embed a scoop of collagen peptides into your favorite tea in order to experience the gut-healing benefits of this protein. Since collagen peptides are flavorless, they will not alter the taste of your tea.
