預防運動后惡心的關鍵是吃

If you've ever felt sick immediately after working out, know that you're not alone. And it's not necessarily because you're unfit. According to Stephen Simons, M.D., director of sports medicine at St. Joseph Regional Medical Center in Indiana, it actually has to do with your blood flow. "When you begin exercise, there's a shifting of blood flow away from GI tract and to the working muscles," Simons explained to Women's Health, adding that this change in flow is what makes you feel ill. Also, the simple act of your stomach contents being jostled around can result in nausea as well.

如果你曾經在鍛煉后立即感到不適，要知道你不是一個人。這并不一定是因為你不健康。根據(jù)印第安納州圣約瑟夫地區(qū)醫(yī)療中心運動醫(yī)學主任斯蒂芬·西蒙斯醫(yī)學博士的說法，這實際上與你的血液流動有關。西蒙斯向《女性健康》雜志解釋說:“當你開始鍛煉時，血液會從消化道流向正在工作的肌肉，”并補充說，這種流動的變化會讓你感到不舒服。此外，你的胃內容物被推來推去的簡單行為也會導致惡心。

And the more intense your work out is, the more intense your nausea can be. As exercise physiologist Joel Seedman, Ph.D., told SELF, "The harder your muscles work, the more oxygen they need, but after a certain point, your body is unable to match the oxygen demand with the intensity of the exercise, so you begin to build up metabolic wastes in your body such as hydrogen ions, carbon dioxide, and lactic acid." Basically, your body can't always handle this and, as a result, you experience nausea.

運動強度越大，惡心感就越強烈。正如運動生理學家Joel Seedman博士告訴賽爾夫的那樣，“你的肌肉工作得越努力，它們需要的氧氣就越多，但在某一點之后，你的身體無法將氧氣需求與運動強度相匹配，因此你開始在體內積累代謝廢物，如氫離子、二氧化碳和乳酸。”基本上，你的身體不能一直處理這個問題，因此，你會感到惡心。

What you eat before your work is key to preventing post-workout nausea

吃什么是預防運動后惡心的關鍵

So, how do you prevent post-workout nausea? It all comes down to your eating habits. You need to learn to plan what (and when) you eat around your exercise routine. As Jim White, RDN, an exercise physiologist and owner of Jim White Fitness and Nutrition Studios in Virginia, explained to Health, "Eating too close to your workout won't give your digestive system enough time to start breaking it down, but eating too early may result in your feeling hungry and sluggish." He continued, "Everybody is different, but eating one to three hours before working out is the suggested window to prevent abdominal discomfort while still fueling your performance," he continued.

那么，如何預防運動后惡心呢?這一切都歸結于你的飲食習慣。你需要學會在日常鍛煉中計劃吃什么(什么時候吃)。正如弗吉尼亞州吉姆·懷特健身與營養(yǎng)工作室的所有者、運動生理學家吉姆·懷特(Jim White)向健康部解釋的那樣，“吃得離鍛煉時間太近會讓你的消化系統(tǒng)沒有足夠的時間消化，但吃得太早可能會讓你感到饑餓和遲鈍。”他繼續(xù)說，“每個人都是不同的，但建議在運動前一到三個小時進食，以防止腹部不適，同時提高你的表現(xiàn)。”他繼續(xù)說。

Ultimately, you need to be sensible about what you do and don't eat in the hours leading up to your exercise, ensuring that you stay away from foods that are too heavy. Essentially, prior to your workout, you should avoid high-fat and greasy foods and instead turn to lean protein and complex carbs. After all, no one wants to be running with a whole pizza in their belly.

最后，你需要在鍛煉前的幾個小時內對自己的飲食習慣保持理智，確保遠離過多的食物?；旧希阱憻捴?，你應該避免高脂肪和油膩的食物，而應該轉向瘦蛋白和復合碳水化合物。畢竟，沒有人希望在跑步時肚子里塞滿了比薩餅。