Nausea and shaking

[JesterX]

When I do intense sessions of exercises, I tend to start to shake and sometimes get nauseated after the session.

What can I do to solve the problem?

I tend to eat a lot of complex carbs (especially Rice, Bread and Pastas) in my diet. When I'm not doing workout (the rest of the day), I usually also drink a lot of fruit juice since I don't like water much. But when I do workout, I drink water.

I've not calculated my calories intake but I'm pretty sure that I eat more than enough for my age/size/weight. (I'm 33 year old man, weighting 126 pounds and I'm 5'4" high, yes, I know, I'm quite small and thin).

On a regular meal, I might eat as much as two big bowls (approx 5-8 cups of cooked pastas sometime). I also eat during the day and even before going to sleep, especially bread with no butter.

Note that I'm allergic to nuts/peanuts, so I can't eat granola bars/energy bars.

Please, help me find a solution!

[Lynz]

Hi - How often do you train - everyday ? - How long are your workouts for . If you are eating enough then I would suggest you may be overtraining.

[pecks]

I am not a doctor...

..but...

I think it means that your blood sugar levels are too low.
Try eating something high in (natural) sugar, like a banana.

[CatWise]

Are you eating any protein?

Carbs have a tendancy to spike up your sugar level, which might be why you feel nausea and get shaky. You might want to think about changing your diet to simply carbs that come from vebetables and high fiber grains, and LOTS of lean protein.

Also, eat at least a table spoon of cinamon, especially before the work out, that will help regulate your blood sugar.

[KFjim]

It may be worth going to your GP to get your blood pressure checked and ask them.
It could be affecting you if it is high or low.

[JesterX]

Hi - How often do you train - everyday ? - How long are your workouts for . If you are eating enough then I would suggest you may be overtraining.


Yes, I train every day... but me sessions are usually really shorts (about 30 minutes).

I do not have a routine yet however, I train what I feel it's better.

Sometime I do more stretching
Sometime I do more lower or upper body strength
Sometime I do more endurance
Sometime I do more cardio (cycling and running)

It depends on my feelings and what I did the previous day.

Important note: I think that I'm quite "unfit". And I started this training schedule only 1 week ago.

I'm an office worker that didn't train for more than 10 years! I used to be very fit when I was younger but even then, I had the shaking problems after a Kempo class of 1 hour (but no nauseas)

Are you eating any protein?

Carbs have a tendancy to spike up your sugar level, which might be why you feel nausea and get shaky. You might want to think about changing your diet to simply carbs that come from vebetables and high fiber grains, and LOTS of lean protein.

Also, eat at least a table spoon of cinamon, especially before the work out, that will help regulate your blood sugar.

What diet do you suggest?

I mean, how many proteins should I eat? At least 1 meal of fish/chicken/tofu/beans/eggs per day? Perhaps more?

It's true that I don't eat a lot of proteins. I tend to eat more pastas, more rice and more vegetables/fruits than I should. Actually, I think I have meat/tofu only 5 meals per week. Is that too low?

It may be worth going to your GP to get your blood pressure checked and ask them.
It could be affecting you if it is high or low.

Thanks for pointing that out, I'll take a appointment.

[Nutjob]

I am not a doctor...

..but...

I think it means that your blood sugar levels are too low.
Try eating something high in (natural) sugar, like a banana.

QFT....

[JesterX]

QFT....

Quantum Field Theory?

[CatWise]

JesterX,

Yeah, you definitely don't eat enough protein. Most people that do high endurance training or any kind of training should have much higher contents of protein. I don't follow any particular popular diet, just well balance diet of whole food.

For example, most of the athletes that we deal with (and by we, I mean doctors that practice nutrition and get consulting from my company. I am in no way qualified to practice nutrition) are on 6-7 meals a day. Protein pretty much with every meal (4 oz of chicken, beef, salmon. 6 oz of tilapia or tuna. ) Rest vegetables like asparagus, broccoli, squash, green beans, spinach, radishes etc. Small amount of fruit (fruit contains sugar even if it is natural). Carbs come from oats, brown rice or brown rice grits.

I have a feeling that since you are eating a lot of high complex carbs thorough out a day, your blood sugar level is all other. You might be overtraining as well, and as few others suggested, you might want to have a health check done.

[Frodocious]

I second the suggestion for a heatlh check, but the shakes could just be down to the fact that you've not done any exercise for a while and your muscles just aren't use to be used, or they could be a dietary issue as others have suggested.

I do think that if you want to get fit and healthy you need to alter your approach. I realise you're just starting, but you will see much better progress if you develop a structured training program that balances out your strength and conditioning work and gives you a set of goals fto work to. You should know what your going to do at each workout before you go to the gym.

You also need to sort your diet out to a more balanced meal plan with more protein.

[bcullen]

When I do intense sessions of exercises, I tend to start to shake and sometimes get nauseated after the session.

What can I do to solve the problem?

I tend to eat a lot of complex carbs (especially Rice, Bread and Pastas) in my diet. When I'm not doing workout (the rest of the day), I usually also drink a lot of fruit juice since I don't like water much. But when I do workout, I drink water.

I've not calculated my calories intake but I'm pretty sure that I eat more than enough for my age/size/weight. (I'm 33 year old man, weighting 126 pounds and I'm 5'4" high, yes, I know, I'm quite small and thin).

On a regular meal, I might eat as much as two big bowls (approx 5-8 cups of cooked pastas sometime). I also eat during the day and even before going to sleep, especially bread with no butter.

Note that I'm allergic to nuts/peanuts, so I can't eat granola bars/energy bars.

Please, help me find a solution!

Actually what you are experiencing sounds pretty normal. You are pushing your body to a higher level of activity then it's used to. Due to the stress your body assumes that you are "in danger" and responds by dumping adrenaline and endorphins into your system. As you get more accustomed to the intensity of your workout the symptoms should decline.


Other then that, eat well and stay hydrated. If you are overtraining you can tell by your performance. Your fitness level should gradually increase. If you start to experience a progressive decrease in performance then you are overtraining and need to take a day or two off.

[Nutjob]

Yeah, you definitely don't eat enough protein. Most people that do high endurance training or any kind of training should have much higher contents of protein. I don't follow any particular popular diet, just well balance diet of whole food.


i'm not sure protein is his key unless he's looking for growth or muscle in his workout, he seems to be doing more endurance than strength or muscular endurance...

Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

you are doing well if you are eating a lot of fruit & veg, but you may need to look at your carbs, find out about simple carbs on the net then go and buy more complex carbs....you need an all round diet for sport, a balance nutritional intake, can you give an example of what you eat in a day wher you are training?

[Nutjob]

Actually what you are experiencing sounds pretty normal. You are pushing your body to a higher level of activity then it's used to. Due to the stress your body assumes that you are "in danger" and responds by dumping adrenaline and endorphins into your system. As you get more accustomed to the intensity of your workout the symptoms should decline..

i'm sure we have all been here once or twice, i swap my training often so get this often as well even though i'm fit...

[Llamageddon]

Just to add to the chorus,

If you're anything like me that sounds like low blood sugar. Get a sugary sports drink, that should help. Also, the blood presssure point is a good one. My blood pressure is naturally on the low side of normal (as is my body composition), and I'm pretty sure this has an effect on my blood sugar levels.

[Nutjob]

If you're anything like me that sounds like low blood sugar. Get a sugary sports drink, that should help. Also, the blood presssure point is a good one. My blood pressure is naturally on the low side of normal (as is my body composition), and I'm pretty sure this has an effect on my blood sugar levels.

i'm the same, or used to be, its took me 12 months to be able to hammer out a high intensity muscle workout.....

[JesterX]

i'm not sure protein is his key unless he's looking for growth or muscle in his workout, he seems to be doing more endurance than strength or muscular endurance...

Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

you are doing well if you are eating a lot of fruit & veg, but you may need to look at your carbs, find out about simple carbs on the net then go and buy more complex carbs....you need an all round diet for sport, a balance nutritional intake, can you give an example of what you eat in a day wher you are training?

Here is what I ate yesterday:

Breakfast:
Two slices of bread with butter.
50-50% Decaffeinated Moka-Coffee with one sugar and two creams.

Break:
Banana and Orange Juice

Lunch:
Tofu and Chicken Rice, vegies in it (Onions, peas and mushrooms). About 4 cups.
Orange Juice

Break:
Two slices of bread (again), I hadn't anything else with me.
Coca-Cola.

Dinner:
Macaronis with tomato and cream sauce (what is "Sauce rosée" called in english?!) about 4 cups again.

Before my training:
2 portion of Fruit juice with some 50% salt soda crackers.

My training was mainly stretching and 10 minutes of rowing machine. Followed after a 15 minutes break by 20 minutes of intensive kempo drill because my son asked me to coach his drill. So I joined him instead.

After training:
Bread again with juice again.

...

I know I have to vary my alimentation a bit more than eating crackers and bread but I had nothing on my hands yesterday so I did what I could.

However, It wasn't as bad as usual. Had almost no shaking and no nausea at all. Perhaps I'm starting to get used to it...

[Nutjob]

Breakfast:
Two slices of bread with butter.
50-50% Decaffeinated Moka-Coffee with one sugar and two creams....

white toast? fatty butter? do you need the sugar & cream? use skimmed milk instead...


Break:
Banana and Orange Juice...

thats ok...


Lunch:
Tofu and Chicken Rice, vegies in it (Onions, peas and mushrooms). About 4 cups.
Orange Juice...

White rice?


Break:
Two slices of bread (again), I hadn't anything else with me.
Coca-Cola....

:woo::woo::woo::woo:


Dinner:
Macaronis with tomato and cream sauce (what is "Sauce rosée" called in english?!) about 4 cups again....

white pasta, creamy cheesy sauce??

Before my training:
2 portion of Fruit juice with some 50% salt soda crackers....

would be better off with something slow digestive, home made muesli perhaps?

To be honest looking at that you are probably suffering with blood sugar big time, are you much overweight?

[JesterX]

white toast? fatty butter? do you need the sugar & cream? use skimmed milk instead...



thats ok...



White rice?



:woo::woo::woo::woo:



white pasta, creamy cheesy sauce??


would be better off with something slow digestive, home made muesli perhaps?

To be honest looking at that you are probably suffering with blood sugar big time, are you much overweight?

With 5'4", 126lbs (male), I'm not at all overweight, in fact, I need to gain a little bit of weight.

I can't drink my coffee without sugar and cream, I just don't like the taste. I'll try 2% milk or skimmed milk instead.

Do you know how to do home made muesli for someone with a deadly allergy to nuts like me? Perhaps only with honey and oat? Note: I'm not allergic to sunflower, sesame, soya and coconut.

I tend to use white rice indeed (shame on me...) It's mainly because my sons and wife don't like brown rice...

For pastas, I usually mix them (whole wheat and white). Yesterday, it was spinach. No cream, we used lactaid 2% milk because my wife is lactose intolerant. (Me too but not as much as her).

[Sackett]

I'll put in another vote that the naseau and shaking, unless really severe, are probably normal. When I work hard, i always feel this way. I take it as a sign that I'm pushing myself and it's all good. I do find it helps to have some sugar before and after working out. Dried fruit can be good, but I would probably die with out peanut and almond butter.

Oh and we've also determined (we being friends with common concerns) that too much water or liquid in the hours before might be a contributor.

Oh and water with a little juice can be a good compromise as a standard beverage. Water can taste bad, especially in the morning, but juice really messes with my blood sugar, especially in the morning.

My two cents!

Good luck and enjoy paying attention to your body and how it feels! What a good thing!

[JesterX]

I think that several of you people put a finger quite easily on it:

It's both my sugar intake/processing and the fact that I'm not used to train that hard.

Today and yesterday, I worked out even harder than the usual and I don't feel *as bad* as the firsts days.

Of course, I eat fruits/drink juices immediately before and after the session so, that could have helped a lot...

Thanks to all of you, all your help was really useful. I'll make major changes into my diet soon too to incorporate more proteins and better carbs.

[kungfudoctor]

eat half a banana 30 mins before training or a couple of bites of a pear, it should help

[Panzerhaust]

I used to get this when I over-jogged beyond my body's capacity.

In short here's what happens:
When you use up all the saccharides (sugars) in your blood stream your body breaks down the stored reserves of glycogen (an energy storage molecule) in your liver. Once that is exhausted it must break down the lipids (fat, a long term energy storage molecule) in your body. This is a much slower process however and will not give your body sufficient energy to continue exercising.

You'll lose fat but if muscular strength is your goal this is not where you want to be exercising to and if taken too far this can result damage to your body (or so I was told).