How to Avoid Blackouts During Morning Workouts

In the rush of a busy morning, nutrition often gets pushed aside, especially for those who hit the gym before work.

While morning workouts boost endorphins and set a positive tone for the day, pushing too hard without proper fuel can lead to dizziness or even blackouts.

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Why Do Blackouts Happen During Workouts?

Fainting or blackouts often happen due to a temporary drop in oxygen levels reaching the brain. According to Jitendra Chouksey (JC), CEO of Fittr, this can be caused by a drop in glucose levels or an extremely high or low heart rate.

During intense exercise, your body may accumulate carbon dioxide faster than you can expel it, leading to breathlessness and dizziness.

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Early warning signs of a blackout include:

• Dizziness or lightheadedness
  
  
• Weakness or nausea
  
  
• Changes in vision
  
  
• A sensation of warmth or paleness
  
  

Intense cardio or heavy lifting can cause excessive sweating, leading to a loss of essential electrolytes and body salts.

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Nidhi Nahata, a nutritionist and founder of JustBe, adds that low blood sugar, sleep debt, and even poor ventilation in the gym can also contribute to feeling faint.

How to Prevent Fainting and Dizziness

The key is to listen to your body. As Nahata says, "Your body will always whisper first; if we listen, we won’t make it scream." Your body will give you signs when a habit isn't working for you.

While pushing your limits can be healthy, JC advises against lifting your absolute heaviest every single day. Save your maximum effort for when you're truly competing or testing your personal records.

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What to Eat Before Your Morning Workout

The right pre-workout meal depends on your personal preferences, but the goal is to provide your body with easily accessible energy.

JC recommends simple carbohydrates like fruits, oats, or beets to give your body a quick glucose boost.

He personally prefers working out on an empty stomach but cautions against relying on energy bars, which are often "loaded with carbs, sugar, and glycogen."

Nahata suggests that before a high-intensity workout, you should "restock the glycogen in the liver and muscles." She recommends snacks like:

• A date or ripe mango
  
  
• Poha or idli
  
  
• A small piece of toast
  
  
• A small oat smoothie
  
  

Here are a couple of pre-workout meal ideas shared by Nahata:

• 30-60 minutes before: A power smoothie with banana, water or soy milk, oats, chia seeds, a scoop of plant protein, and a pinch of salt and cinnamon.
  
  
• 90-120 minutes before: A small potato or pea sandwich on whole-grain bread, poha with peanuts and lemon, or two idlis with sambar.

Source: financialexpress

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.