A too intense sports session causes the same hangover as a hangover. Here are the habits to review to avoid unpleasant symptoms.
After the summer break, it's time to go back to the gym. To overdo it at first is wrong. Don't be in a hurry. Too much training, in fact, can have significant repercussions on the body. Have you ever heard of a fitness hangover? Yes, we're talking about a malaise whose symptoms are comparable to those of post-tuning. In this case, the fault is not alcohol because it is the gym that causes anxiety, nausea, etc.. Or rather a series of wrong behaviors that penalize the body, but also the mood. In fact, exaggerating with the exercises can be destabilizing, so as to prevent you from getting out of bed to go to work.
Fitness hangover, when the blame lies with the gym
According to the Daily Mail, according to an American study, more than half (55%) of sportspeople have experienced at least once the aftermath of the so-called 'fitness hangover'. How do you fall into this trap? When you exercise hard, your blood diverts from your digestive system to your muscles, heart and lungs. To avoid being in this situation, all you have to do is train responsibly, hydrate as much as you need and follow a balanced diet. Both before and after training.
Never skip the warm-up
Muscle pain is normal after a sports session. However, it has to be said that many people miss the warm-up, which is actually crucial. The reason? It prepares the body for the effort, i.e. starting with low-intensity exercises gradually increases the heart rate and 'warms up' the muscles. Final stretching is also useful: it helps to relax the muscles and prevent injuries. In the run-up to a sports session, you should also take care of your diet.
"Opt for a light meal or snack before training and try to do it about 1-3 hours before to allow the body to digest the food introduced. Eating regularly and in time helps prevent nausea," Jake Williams, Lifestyle Health Advisor at Bupa Health, told Red Online.
Pre-workout meal: yes to complex carbohydrates and lean proteins
So what to eat before training to avoid paying for the consequences of the so-called fitness hangover? It is better to prefer the consumption of complex carbohydrates, such as wholemeal bread or pasta. The green light is also given to lean proteins such as white fish, chicken or Greek yoghurt. According to Williams, drinking (no coffee or alcohol) and replenishing the mineral salts lost through sweat is also of fundamental importance: "Just like the aftermath of a hangover, those derived from an intense training session require a lot of rest and fluids to help you recover" - said the expert.
Better not to get too heavy
"Having a rich meal just before exercise is not recommended because it will not be digested properly potentially causing nausea, vomiting and diarrhea. In addition, exercise, by consuming glucose and glycogen, causes nausea, headaches and tremors. That's not all. "Because blood vessels expand during activity and water and salt (in the form of sweat) are lost, blood pressure may drop, causing dizziness and weakness," said Dr. Clare Morrison, a medical consultant at Medexpress.