Q: MIke, pretty much every time i do leg days, i end up getting nauseous 3/4 the way thru my workout.. ahve to sit and eventually end up throwing up in the parkinglot of my gym.., why does this always happen to me?

A: Props to you for working out that hard! But you should be able to continue working that hard and not throw up. There are usually two causes of throwing up in or after the gym. One is your pre-workout meal and two is lack of hydration.

If you don't allow enough time between your pre-workout meal and the gym, you're much more likely to throw up after a heavy exercise bout (such as legs). Give it more time, perhaps a full hour or even more to settle and digest.

Some meals take a lot less time than others to digest, but one universal truth is that the more water or other fluid you drink right before, during, and after your meal, the longer it'll take to digest and the more likely it'll cause stomach discomfort. This happens because water dilutes the acids in your stomach which break down the food you eat. So try to drink as little water as possible during your meal and insted drink it in between meals. This is also true if your pre-workout meal is a protein shake -- use as little water as possible in it.

If you time your pre-workout meal well, then you should not feel the food rising back up during your workout. Because the food is already digested and because you're exercising and sweating so heavily, you should drink quite a bit of plain water in the gym. Plain water does not require any digestion and should not cause any stomach discomfort if you've allowed enough time between your pre-workout meal and the gym. Don't drink a lot at once, but take a few gulps after every set.

Doing those two things (eating right/allowing enough time to digest before the gym and drinking plain water during the workout) should help you fix this problem.