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I’ve heard I should eat before I visit the gym, but that makes me feel sick. What’s happening?
Here’s why: When you begin to lift, blood flow to the muscles you’re working on increases, while the flow that goes to your digestive tract decreases. The change in circulation can trigger reflux, says nutritionist Alan Aragon, MS. If this happens while you still have undigested food in your gut, there’s nowhere for it to go except back up your throat.
Simple solution: Slug a shake – liquid food can be digested much quicker. For those times when you want a real meal, make sure you eat 90 minutes to two hours before your workout (about 20g to 40g of both protein and carbs) so your stomach has time to break down and absorb nutrients. “Don’t head to the gym hungry,” he says.
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