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5 Things to Never Drink Before a Workout锻炼前补水很重要。但你知不知道，选择正确的饮料则是重中之重。“当你的身体脱水时，你会缺乏运动所需要的肌肉力量、准确性和平衡性。”来自亚利桑那州的营养学家Angela Onsgard说。但是，你所摄入的液体会影响你锻炼时的身体情况。根据哥伦比亚大学的研究，你在运动前两小时应该喝20盎司的水；随后，在热身期间补充8盎司水；而在运动期间，可以根据你的排汗量，每10到20分钟补充8盎司水。由此可见，需要的水量很大，所以喝什么就变得至关重要。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，你可能会喜欢这些可压缩的果汁包，但是如果你在运动前喝这玩意儿的话，那就不止是糟糕了。“这些果汁饮料含有高果糖玉米糖浆（HFCS）、以及会导致肝脏功能障碍、代谢综合征和肥胖的人造甜味剂。”Onsgard说。相反，如果吃一些新鲜的柑橘类水果、浆果、薄荷、罗勒，或选择椰子汁，则能补充你在锻炼时所失去的电解质。”Onsgard说。
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.市面上大多数运动饮料实际上都是含有大量糖分，并且没有营养的。“你可能会从中吸收一些维生素和电解质，但大量的糖也会同时穿过你的身体系统，随后导致能源流失”，Onsgard说。“它会严重破坏你的荷尔蒙系统，在你运动过程中需要修复的时候，成为你身体的负担。”相反的，大量补充一些无添加剂的番茄汁则会有好处，它提供了身体所需要的钾和天然糖，还能促进血压健康。
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.碳酸饮料，如苏打水和气泡矿泉水，会引起腹胀、腹痛。这类饮料含有大量的钠，会吸收人体内的细胞和水，导致脱水。如果你是一个热衷于无糖苏打水的人，应该知道大多数品牌的苏打水都含有阿斯巴甜——一种人造甜味剂，会产生一些副作用，如偏头痛、眩晕、记忆力减退、情绪波动等。“用冰绿茶来替代苏打水是不错的选择”，Onsgard说。“冰绿茶自然富含抗氧化剂，被证明能降低某些癌症的风险。”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.”这一点好像是共识，因为没有人会在运动前喝一轮啤酒，但要记住，即使是运动前只喝一点鸡尾酒对你也没有什么好处。“酒精会导致脱水、炎症，还会为平衡和决策带来负面影响” ，Onsgard说。“如果你需要提神饮料的话，可以来一点焦炒咖啡，它所含的咖啡因比普通的更少”，Onsgard说。“它可以提高机敏性和运动性能。”
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.”“牛奶绝不是一个理想的选择”，这么想的话，你就对了。“含乳饮料最好是在运动之后喝，而不是之前或期间”，Onsgard说。因为牛奶中含有蛋白质、碳水化合物和脂肪，需要很多时间来消化，她说。相反的，多喝一些含乳清蛋白的过滤水，可以补充活力。你能从中补充蛋白质，减去脂肪，并且延长牛奶的消化时间。“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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