Looking for ways to relieve post-workout bloating? We’ve got you covered! Here are some potential causes of post-workout bloating, and how to avoid them:
1. Glycogen storage in the muscle cells after intense activity can be a cause of post-workout swelling. When glycogen is broken down and processes cannot occur as quickly as they normally would, water retention results. For example, taking whey protein or consuming carbohydrates immediately following an intense workout can help to speed up the process and decrease the likelihood of post-workout bloating.
2. Sodium is another common culprit behind post-workout bloat, especially when combined with salt intake during meals leading up to your workout. Excessive sodium can lead to water retention and inflammation, both of which are linked to swollen muscles. Be careful not to overdo it with salt before or after your workouts – go for fresh and healthful foods rather than processed sugary ones that will spike your blood sugar levels.
3. Caffeine is commonly thought of as a stimulant that contributes to energy levels and fight fatigue, but it can have negative consequences too. Regular caffeine consumption has been linked with an increased risk for developing tyrosine kinase inhibitors (TKIs), a condition that causes high blood pressure, strokes, heart issues, liver toxicity, pancreatitis, depression, anxiety disorders, and even infertility! Try to limit your caffeine intake during the day to prevent any unwanted side effects from taking place.
4. Diet is one major factor that can influence how bloated we feel following a workout. Eating healthy balanced meals 72 hours before you work out will help ensure that your body adapts properly to the physical demands of the activity and reduces the risk for developing bloat afterwards. Avoid acidic foods (citrus fruits and juices), refined carbs (white breads, pasta), excessive proteins (meat products), dairy products (high-fat cheese), large amounts of unhealthy fats (fried foods), alcohol, and green tea extract before working out or immediately afterwards as they are all known contributors to bloating and weight gain24,.
5. Finally, be sure to hydrate correctly following your workout To avoid post-workout bloating on top off dehydration caused by sweating intensity or extreme humidity levels,. Drink plenty of fluids during and after your workout – Aim for at least 8 ounces per pound of bodyweight each day25!.
