Feeling bloated after a workout is more common than you might think, and it doesn’t always mean something’s wrong. Certain pre-exercise foods or swallowing air while you move can trigger that uncomfortable fullness and swollen, distended feeling in your abdomen.
Artificial sweeteners, such as those found in sports drinks or gels you might consume during a workout, can cause bloating. They’re difficult for your body to digest and can sit in your stomach for long periods of time.
Sugar alcohols, in particular, can contribute to bloating. Check nutrition labels for ingredients like:
- Erythritol
- Xylitol
- Isomalt
- Lactitol
- Sorbitol
- Maltitol
If your pre-gym meal or snack contains high amounts of protein and fiber, it will take longer to digest.
Consider seeking easy-to-digest carbs (like fruit, white bread, or crackers) anywhere from 30 minutes to three hours before a workout.
You may be unintentionally swallowing air as you try to catch your breath during exercise. That trapped air can build up in the gastrointestinal (GI) tract, leading to a bloated or puffy belly—similar to what happens when you eat too quickly and swallow excess air.
Most bloating will go away on its own. You may want to contact a healthcare provider if you experience bloating with other symptoms like:
