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5 Things to Never Drink Before a Workout鍛煉前補(bǔ)水很重要。但你知不知道，選擇正確的飲料則是重中之重。“當(dāng)你的身體脫水時(shí)，你會(huì)缺乏運(yùn)動(dòng)所需要的肌肉力量、準(zhǔn)確性和平衡性。”來(lái)自亞利桑那州的營(yíng)養(yǎng)學(xué)家Angela Onsgard說(shuō)。但是，你所攝入的液體會(huì)影響你鍛煉時(shí)的身體情況。根據(jù)哥倫比亞大學(xué)的研究，你在運(yùn)動(dòng)前兩小時(shí)應(yīng)該喝20盎司的水；隨后，在熱身期間補(bǔ)充8盎司水；而在運(yùn)動(dòng)期間，可以根據(jù)你的排汗量，每10到20分鐘補(bǔ)充8盎司水。由此可見(jiàn)，需要的水量很大，所以喝什么就變得至關(guān)重要。我們要告訴你們的，就是運(yùn)動(dòng)前千萬(wàn)不能喝的飲料。Hydrating before a workout is clutch. “When your body is dehydrated, you don’t have the proper muscle power, accuracy, and balance you need to complete a decent workout,” says Angela Onsgard, R.D., resident nutritionist at Miraval Resort & Spa in Tucson, Arizona.But what you put in your body pre-workout definitely matters. According to Columbia University, you’re supposed to drink 20 ounces of water two hours before a workout, another eight ounces during warm-up, and an additional eight ounces every 10 to 20 minutes depending on the amount of sweat you’re producing. That’s a lot of liquid—so you best be sure you’re sipping the right stuff.Here what you should never chug before a workout.如果你是孩子，你可能會(huì)喜歡這些可壓縮的果汁包，但是如果你在運(yùn)動(dòng)前喝這玩意兒的話，那就不止是糟糕了。“這些果汁飲料含有高果糖玉米糖漿（HFCS）、以及會(huì)導(dǎo)致肝臟功能障礙、代謝綜合征和肥胖的人造甜味劑。”O(jiān)nsgard說(shuō)。相反，如果吃一些新鮮的柑橘類水果、漿果、薄荷、羅勒，或選擇椰子汁，則能補(bǔ)充你在鍛煉時(shí)所失去的電解質(zhì)?！監(jiān)nsgard說(shuō)。
As a kid, you might have loved those squeezable Capri Sun packs, but they’re just about the worse thing you can fill up on before a workout. “Most of these fruity drinks are loaded with high-fructose corn syrup (HFCS), a manmade sweetener that’s been shown to initiate liver dysfunction, metabolic syndrome, and obesity,” says Onsgard. Instead, liven up your water bottle with fresh citrus fruits, berries, mint, or basil. “Or opt for coconut water, which replenishes the electrolytes you’ll lose during your workout,” Onsgard says.市面上大多數(shù)運(yùn)動(dòng)飲料實(shí)際上都是含有大量糖分，并且沒(méi)有營(yíng)養(yǎng)的。“你可能會(huì)從中吸收一些維生素和電解質(zhì)，但大量的糖也會(huì)同時(shí)穿過(guò)你的身體系統(tǒng)，隨后導(dǎo)致能源流失”，Onsgard說(shuō)。“它會(huì)嚴(yán)重破壞你的荷爾蒙系統(tǒng)，在你運(yùn)動(dòng)過(guò)程中需要修復(fù)的時(shí)候，成為你身體的負(fù)擔(dān)?！?/span>相反的，大量補(bǔ)充一些無(wú)添加劑的番茄汁則會(huì)有好處，它提供了身體所需要的鉀和天然糖，還能促進(jìn)血壓健康。
Most sports drinks on the market are actually loaded with sugar and contain little-to-no nutrition. “You might get some added vitamins and electrolytes from some brands on the market, but the high sugar content goes right through your system to cause an energy crash later on,” says Onsgard. “It can wreak havoc on your hormonal system and is a strain for your body to process, on top of the repairing requirements that follow a workout.” Instead, gulp down some additive-free tomato juice, which provides potassium, has natural sugars, and promotes healthy blood pressure.碳酸飲料，如蘇打水和氣泡礦泉水，會(huì)引起腹脹、腹痛。這類飲料含有大量的鈉，會(huì)吸收人體內(nèi)的細(xì)胞和水，導(dǎo)致脫水。如果你是一個(gè)熱衷于無(wú)糖蘇打水的人，應(yīng)該知道大多數(shù)品牌的蘇打水都含有阿斯巴甜——一種人造甜味劑，會(huì)產(chǎn)生一些副作用，如偏頭痛、眩暈、記憶力減退、情緒波動(dòng)等。“用冰綠茶來(lái)替代蘇打水是不錯(cuò)的選擇”，Onsgard說(shuō)?！氨G茶自然富含抗氧化劑，被證明能降低某些癌癥的風(fēng)險(xiǎn)。”Fizzy drinks, like soda and seltzer, can cause bloating, abdominal pain, and gas. They also contain significant amounts of sodium, which draws water out of the body’s cells and can cause dehydration. If you’re a diet soda fiend, know that most brands contain aspartame, an artificial sweetener that’s been linked to a number of side effects such as migraines, dizziness, memory loss, and mood swings. “Instead of soda, go for an iced-cold green tea drink,” says Onsgard. “It’s naturally high in antioxidants and is shown to reduce the risk of several types of cancer.”這一點(diǎn)好像是共識(shí)，因?yàn)闆](méi)有人會(huì)在運(yùn)動(dòng)前喝一輪啤酒，但要記住，即使是運(yùn)動(dòng)前只喝一點(diǎn)雞尾酒對(duì)你也沒(méi)有什么好處。“酒精會(huì)導(dǎo)致脫水、炎癥，還會(huì)為平衡和決策帶來(lái)負(fù)面影響” ，Onsgard說(shuō)。“如果你需要提神飲料的話，可以來(lái)一點(diǎn)焦炒咖啡，它所含的咖啡因比普通的更少”，Onsgard說(shuō)。“它可以提高機(jī)敏性和運(yùn)動(dòng)性能?！?br>This one might sound like a given, as not too many people charge up for a workout with a round of beers, but even sipping on a cocktail hours before you work out is no good. “Alcohol is dehydrating, inflammatory, and negatively impacts balance and decision-making,” says Onsgard. “If you need a pick-me-up, have some coffee of the dark roast variety (which has less caffeine than lighter roasts),” Onsgard says. “[It] can increase alertness and improve exercise performance.”“牛奶絕不是一個(gè)理想的選擇”，這么想的話，你就對(duì)了。“含乳飲料最好是在運(yùn)動(dòng)之后喝，而不是之前或期間”，Onsgard說(shuō)。因?yàn)榕Ｄ讨泻械鞍踪|(zhì)、碳水化合物和脂肪，需要很多時(shí)間來(lái)消化，她說(shuō)。相反的，多喝一些含乳清蛋白的過(guò)濾水，可以補(bǔ)充活力。你能從中補(bǔ)充蛋白質(zhì)，減去脂肪，并且延長(zhǎng)牛奶的消化時(shí)間。“Milk was a bad choice,” you’ve got the right idea. “Dairy-containing beverages are better to consume post-workout as opposed to before or during,” says Onsgard. Since milk contains protein, carbohydrates, and fat, it takes a lot of time to digest, she says. Instead, swig whey protein packets mixed with filtered water for some mojo. You’ll get the benefits of the protein, minus the fat and longer digestion time you’d get with dairy.
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