健身后,这七件事一定不要做
Seven biggest post-workout mistakes
运动使人身心愉悦.
运动、伸展以及锻炼肌肉能为你带来诸多好处,并且健身后大脑释放的内啡肽、产生的得意之情与成就感使你在健身后依旧身心愉悦.
现如今自相矛盾的健身后建议层出不穷,你很难真正的了解在健身后什么应该做,什么不应该做.
看看英国营养师和健身专家里安农•兰贝特怎么说.
1. Rehydrating with sports drinks
1. 拿运动饮料解渴
If marketing hype is to be believed, we should be drinking sports drinks before, during and after workouts, but these are often actually full of sugar and far from healthy. The average gym-goer certainly doesn't need them.
如果我们相信广告炒作的话,在运动的前中后期我们都应饮用运动饮料.但事实是,运动饮料含糖量普遍过高,不利于健康.普通的健身爱好者当然不需要它们.
"Many sports drinks contain as much as two-thirds the sugar of fizzy drinks," Lambert told The Independent, adding that water, in addition to a good pre- and post-workout meal, will hydrate you perfectly
兰贝特告诉《独立报》："许多运动饮料的含糖量很高,约为碳酸饮料的三分之二."饮水,再加之健身前后的良好饮食就足够帮你补充水分了.
To calculate how much water (in litres) you need over the course of a day, multiply your weight in kilograms by 0.03. So if you weigh 60kg, you should drink around two litres a day.
你可以将体重（公斤）乘以0.03,所得的数字就是你一天中所需的水分（升）.例如,如果你体重为60公斤的话,一天中你就需要摄入大约两升的水.
"Dehydration is a key contributor to post-workout fatigue so after exercise," Lambert says. "Check the color of your urine to see if you need to hydrate further. If it's darker than apple juice, you definitely do."
兰贝特说："脱水是导致健身后疲劳的关键因素,可以通过检查尿液的颜色来查看自己是否需要进一步补充水分.如果尿液的颜色比苹果汁还要深的话,这就说明你需要立马补充水分.
2. Taking supplements for nutrients
2.用营养补充剂代替正常饮食
Although sometimes important for people with specific medical conditions, supplements should never replace real food.
虽然对于有特殊医疗需要的人们来说,营养补充剂是不可或缺的,但绝对不能代替正常饮食.
