Stomach cramps that occur during exercise can be frustrating, painful and, if you're in the water, possibly dangerous. You may be tempted to skip workouts if they are causing you pain. Rather than avoid exercise, change your diet, the timing of your meals and your body positioning to reduce your chances of developing exercise-related stomach cramps.
Foods Eaten
Eating too much of the wrong types of food before your exercise session can lead to stomach cramps and, in some cases, diarrhea. The American Council on Exercise explains that foods that are high in fiber can prolong the amount of time it takes your stomach to empty. Food hanging around in your stomach while you exercise can contribute to nausea and stomach cramping. Avoid foods high in fat and protein right before a workout for the same reason. Instead, eat foods rich in complex carbohydrates, such as fruits, vegetables and whole grains, and drink a lot of fluids to speed your digestion.
Timing of Meals
Eat only a small snack about an hour before exercising, the Mayo Clinic suggests. If you eat a small meal, wait at least two hours before working out, and wait three to four hours after a large meal. Before a morning workout, wake up early enough to have a carbohydrate-based snack or breakfast an hour or two before exercising. If you try to exercise on an empty stomach, you may become lightheaded, fatigued or nauseous.
Body Positioning
Depending on the type of exercise you do, your position or the way you tense your body may cause stomach discomfort. Weightlifting can cause indigestion and upset stomach from acid reflux, because when you bear down, you may force acid into your esophagus. The same effect sometimes occurs when bicycling, from leaning forward. Try exhaling while lifting and sitting up straighter while cycling if this is an issue for you. "Fitness" magazine suggests taking an antacid before your workout.
Considerations
If, after you change your diet and body positioning, your stomach cramps persist, talk to your doctor to rule out any serious conditions. Contact a physician promptly if you experience blood in your stool or sudden, severe abdominal pain. Alcohol and caffeine can contribute to stomach problems in some people, so avoid these the night before or the day of a workout. If you do experience workout-related stomach cramps, sipping on peppermint tea afterward may relieve your discomfort, "Fitness" says.
References
- "Fitness"; "Gut Reaction: Solutions for Exercise-Related Stomach Problems"; Jessica Girdwain
- Mayo Clinic; Eating and Exercise -- 5 Tips to Maximize Your Workouts; December 2010
- American Council on Exercise; "How Do I Avoid GI Upset During a Competitive Endurance Race?"; Natalie Digate Muth; July 2011
