Should I poop before working out?

Whether or not to poop before working out is a common question for many fitness enthusiasts. On one hand, working out on a full stomach can be uncomfortable and lead to unwanted bathroom breaks. On the other hand, emptying the bowels right before a workout may leave some feeling weak or lightheaded. There are pros and cons to both choices, so what is the best option? Let’s take a deeper look at the considerations around pooping before exercise.

Quick Pros and Cons

Here is a quick overview of the potential benefits and drawbacks of pooping before working out:

Potential Pros:

  • Avoids urgent bathroom trips during exercise
  • Prevents cramps or discomfort from full colon
  • Lightens load for activities like running

Potential Cons:

  • May cause feelings of weakness or lightheadedness
  • Reduces energy from food still being digested
  • Need to wait for urge to poop before workout

How Pooping Affects Exercise Performance

To better understand whether pooping before exercise is beneficial, it helps to look at the potential effects on physical performance. Here are some of the main considerations:

Cardiovascular Effects

Pooping right before aerobic exercise like running or cycling can lower blood pressure as fluids and salts are lost. This may cause dizziness or weakness. However, over the long-term, regularly emptying the bowels may improve cardiovascular performance by reducing arterial stiffness.

Strength and Power

Studies show mixed effects on strength following defecation. Muscle strength may decrease slightly due to fluid loss, but this effect is temporary. In contrast, some research found no changes in power after pooping. Overall, strength training performance is unlikely to be impacted significantly.

Energy Levels

Pooping before exercise may reduce energy availability, especially if you have just eaten. Food takes time to digest and absorb, so defecating soon after eating means fewer nutrients are available to fuel your workout. However, exercising on a very full stomach can also hamper performance.

Muscle Cramps and Discomfort

Working out with a full colon may increase the chances of debilitating cramps, stitches, and discomfort. This can impair exercise capacity. Emptying the bowels beforehand helps provide relief.

Mental Effects

Needing to use the bathroom urgently during exercise can be mentally distracting. This uncomfortable feeling may decrease focus and motivation to push hard. Pooping beforehand provides peace of mind.

Overall, pooping before a workout is unlikely to have major effects on performance for most people. But it may provide relief from cramps and discomfort, while also offering mental benefits.

When You Should Poop Before Exercise

Here are some instances when it may be prudent to poop before your workout:

  • High-intensity training: Getting in an intense session? Pooping first helps avoid unwanted bathroom breaks.
  • Endurance exercise: Long runs, rides, or cardio workouts benefit from an empty colon.
  • Experiencing digestive discomfort: Pooping can relieve cramps, bloating, or nausea.
  • Digestive issues: Those with IBS, Crohn’s, etc. may need to poop first.
  • Little time since last meal: Waiting to digest helps maximize energy availability.

Essentially, the longer and more intense your impending workout, the more consideration you should give to pooping first. Highly competitive athletes also prioritize emptying bowels fully so they can perform at their peak.

When Pooping Beforehand May Not Matter

On the other hand, here are some instances when pooping beforehand is less crucial:

  • Light exercise: A casual workout or stretching session doesn’t necessitate pooping.
  • Not digesting recently: If your last meal was 3+ hours ago, emptying bowels has less impact.
  • No gut issues: Those without chronic digestive problems can likely wait.
  • Access to restrooms: If you can easily pop into a bathroom during your workout, holding it is fine.
  • No urge to poop: Don’t force it if you aren’t feeling the need to go.

The urge to poop is a key indicator of whether you should try to eliminate stool before exercising or if you can wait until after your workout. Forcing a bowel movement when you don’t feel like you need to go offers little clear benefit.

Tips for Pooping Before Exercise

If you decide pooping beforehand is right for you, here are some tips for making it go smoothly:

  • Don’t wait until the last minute. Give yourself at least 15-30 minutes post-poop before exercising.
  • Eat something small if you haven’t eaten recently. A light snack can stimulate the urge.
  • Drink some coffee or tea. Caffeine helps spur a bowel movement.
  • Try massaging your abdomen. This can relax and promote emptying.
  • Sit patiently until finished. Don’t rush or strain.
  • Stay hydrated after. Drink water to replace lost fluids.
  • Consider timing daily poops. Your bowel movements may follow a schedule.

Pay attention to when you normally have a bowel movement to optimize your pre-workout pooping routine. With some trial and error, you’ll find what works best for your body.

Foods to Help You Poop Before Exercise

Certain foods are known to help stimulate bowel movements. Here are some of the top options to fuel a productive pre-workout poop:

Fiber-rich foods: Fruits, vegetables, whole grains, nuts, seeds. Fiber adds bulk.

Coffee: Caffeine stimulates the bowels. Aim for 1-2 cups.

Yogurt: Probiotics in yogurt help maintain regularity.

Prunes: Contain natural laxatives to induce pooping.

Apples: Provide a mix of fiber, fluids, and sugars to move stool.

Beans: Packed with fiber to bulk up waste. Chickpeas, lentils, black beans.

Spinach: Raw spinach is very high in fiber, magnesium, and water.

Chia seeds: Form a gel in the intestines that softens stool.

Aim to incorporate some of these poop-promoting foods into meals and snacks leading up to your workout if having a bowel movement beforehand is your goal. Stay hydrated as well to allow things to flow smoothly.

Foods to Avoid Before Exercise

Just as some foods can make you poop, others are known for triggering constipation. It’s best to limit these items before a workout if you already tend to have sluggish bowels:

  • Dairy products: Cheese, milk, ice cream. Lactose can cause bloating.
  • Red meat: Hard to digest, can clog up the system.
  • Fried or fatty foods: Slow digestion and absorb fluids.
  • Refined grains: Low fiber white bread, pasta, rice, etc.
  • Some raw veggies: Raw broccoli, cabbage, cauliflower. Cause gas.
  • Bananas: Starch binds up the stool. Ripe bananas are better.
  • Chocolate: Cocoa causes constipation in some people.

Pay attention to your own body’s responses to figure out which foods to limit or avoid fully before intense workouts when bowel emptying is preferred.

Pooping Mid-Workout: When to Go

What if you start your workout but still feel the strong urge to poop? Here are some tips on handling the situation:

  • Don’t wait until you absolutely must go. This can cause leakage or discomfort.
  • Try to poop during a rest period or between sets/intervals.
  • For endurance sessions, build in pit stops every 45-60 minutes to use the bathroom as needed.
  • Stop a team practice or game if you must. Explain to your coach/teammates.
  • Use bathrooms at gyms, parks, or businesses along your running route if out exercising.
  • If racing, scope out porta potty locations at the start/finish areas and aid stations.

While pooping mid-workout is far from ideal, don’t jeopardize your health or comfort by waiting too long when nature calls urgently. Stop and relieve yourself when needed.

Should I Poop After My Workout?

Pooping after exercise offers several potential benefits:

  • Takes advantage of movement-stimulated bowels.
  • Avoids feeling bloated or heavy during your workout.
  • Let’s you fully rehydrate after without bathroom trips.
  • Takes pressure off rushing to poop pre-workout.

However, there are also some disadvantages to consider:

  • May interrupt post-workout meal timing goals.
  • Can be difficult to poop after very strenuous activity.
  • Not helpful if you only feel the urge to poop before working out.

Overall, pooping after your workout is an acceptable option for many people. Just be aware it may take longer to have a bowel movement following strenuous exercise. Prioritize rehydrating and fueling your body within the ideal post-workout timeframes when possible.

General Pooping Before Exercise Tips

Here are some final tips for optimizing your pooping habits around exercise:

  • Pay attention to your body’s natural rhythms and urges.
  • Allow enough time pre-workout for proper bathroom habits.
  • Fuel with poop-promoting foods at key times.
  • Stay well hydrated before, during, and after workouts.
  • Use bathrooms whenever the need arises urgently.
  • Consider your workout intensity and duration when deciding.
  • Experiment to see what works best for your body.
  • Don’t force bowel movements; allow them to happen naturally when possible.

The Bottom Line

While there is no universal rule for whether you should poop before working out or not, paying attention to your own body and needs is key. For intense workouts, emptying your bowels beforehand does provide advantages like avoiding unwanted bathroom breaks. However, don’t force a bowel movement if you aren’t feeling the urge.

Stay in tune with your digestive rhythms by timing when you typically poop. Allow enough time to relax and let your bowels empty fully rather than rushing. Consume poop-promoting foods and fluids at strategic times to fuel optimal pre-workout bathroom habits. With some trial and error, you can discover your own best practices around pooping and exercise. Just don’t let bathroom needs disrupt your fitness plans.

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