健身后，這七件事一定不要做
2017年6月10日，全民健身挑戰(zhàn)日活動(dòng)在寧夏舉行。新華社發(fā)(隋先凱攝)
運(yùn)動(dòng)使人身心愉悅。
運(yùn)動(dòng)、伸展以及鍛煉肌肉能為你帶來諸多好處，并且健身后大腦釋放的內(nèi)啡肽、產(chǎn)生的得意之情與成就感使你在健身后依舊身心愉悅。
現(xiàn)如今自相矛盾的健身后建議層出不窮，你很難真正的了解在健身后什么應(yīng)該做，什么不應(yīng)該做。
看看英國(guó)營(yíng)養(yǎng)師和健身專家里安農(nóng)•蘭貝特怎么說。
1. Rehydrating with sports drinks
1. 拿運(yùn)動(dòng)飲料解渴
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.
如果我們相信廣告炒作的話，在運(yùn)動(dòng)的前中后期我們都應(yīng)飲用運(yùn)動(dòng)飲料。但事實(shí)是，運(yùn)動(dòng)飲料含糖量普遍過高，不利于健康。普通的健身愛好者當(dāng)然不需要它們。
“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
蘭貝特告訴《獨(dú)立報(bào)》：“許多運(yùn)動(dòng)飲料的含糖量很高，約為碳酸飲料的三分之二。”飲水，再加之健身前后的良好飲食就足夠幫你補(bǔ)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.
你可以將體重(公斤)乘以0.03，所得的數(shù)字就是你一天中所需的水分(升)。例如，如果你體重為60公斤的話，一天中你就需要攝入大約兩升的水。
“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.”
蘭貝特說：“脫水是導(dǎo)致健身后疲勞的關(guān)鍵因素，可以通過檢查尿液的顏色來查看自己是否需要進(jìn)一步補(bǔ)充水分。如果尿液的顏色比蘋果汁還要深的話，這就說明你需要立馬補(bǔ)充水分。
2. Taking supplements for nutrients
2.用營(yíng)養(yǎng)補(bǔ)充劑代替正常飲食
Although sometimes important for people with specific medical conditions, supplements should never replace real food.
雖然對(duì)于有特殊醫(yī)療需要的人們來說，營(yíng)養(yǎng)補(bǔ)充劑是不可或缺的，但絕對(duì)不能代替正常飲食。
“One of the most common post-workout mistakes people make is to believe that a synthetically produced vitamin is the same as a nutrient found in real food,” Lambert says.
蘭貝特說：“幾大常見健身后誤區(qū)之一就是相信復(fù)合維生素所含的營(yíng)養(yǎng)與真正食物所含的一致。”
“All too many people believe multivitamins can make up for an unhealthy diet and justify an unhealthy meal post-workout. Supplements, no matter how effective, can never replace a healthy lifestyle with real food, exercise and good sleep.”
“有太多的人認(rèn)為多種維生素能彌補(bǔ)不健康飲食習(xí)慣帶來的傷害，并借此為健身后不健康的飲食做借口。但無論營(yíng)養(yǎng)補(bǔ)充劑多么的有效、能給你帶來多少營(yíng)養(yǎng)，都不能代替真正的飲食、鍛煉和良好睡眠的健康生活方式。”
3. Choosing low-fat or diet foods
3. 只吃低脂或減肥食品
Although for years, low-fat foods were considered the key to losing weight, it’s now been realised that not only is fat essential for keeping you full, low-fat alternatives are often laden with sugar to improve their taste.
盡管多年來，人們普遍認(rèn)為低脂食品是減肥的關(guān)鍵。但現(xiàn)如今，人們也逐漸認(rèn)識(shí)到對(duì)于維持飽腹感來說，脂肪是必不可少的一部分。并且為了改善低脂食品的口感，里面往往含有糖分。
“Rather than keep you full, low-fat products are likely to make you hungrier, so you end up eating even more,” Lambert explains. “Instead of low-fat or ‘diet’ foods on the go, try and opt for some fresh fruit instead.”
蘭貝特解釋道：“低脂食品不會(huì)讓你維持飽腹感，它只會(huì)讓你更餓，所以你最終會(huì)吃的更多。你應(yīng)該多吃些新鮮水果，而不是低脂或者‘減肥’食品。”
4. Overestimating how many calories you’ve burned
4.高估卡路里消耗
Many people undo all the hard work they’ve put in in the gym by having a huge, unhealthy meal afterwards. Exercising does not magically supercharge your metabolism.
許多人喜歡在健身后吃一頓不健康的大餐，這會(huì)使他們?cè)诮∩矸扛冻龅呐λ查g付諸東流。運(yùn)動(dòng)并不會(huì)神奇地加快你的新陳代謝速度。
“Research regularly demonstrates that both normal and overweight people tend to overestimate the number of calories they burn during exercise,” Lambert says. “However, exercise is still crucial for overall health and can help you lose weight. It’s just not as effective at burning calories as some people think.”
蘭貝特說：“很多研究表明，正常體重與超重的人往往高估自己在運(yùn)動(dòng)中消耗的卡路里。但運(yùn)動(dòng)對(duì)人體的整體健康還是至關(guān)重要的，也有利于減肥。只不過消耗的卡路里沒有人們以為的那么多罷了。”
If you’re trying to lose weight, you need to create a calorie deficit by burning more than you consume, but this varies from person to person. Even if you’re eating healthy foods, consuming too much will prevent you losing weight, so Lambert says it’s key to watch your portion size.
如果想減肥，你消耗的卡路里要大于攝入的卡路里，以此來實(shí)現(xiàn)消耗卡路里，但具體情況還是要因人而異。蘭貝特表示，關(guān)鍵是要根據(jù)攝入的分量，即使你吃的是健康的食物，攝入太多也不利于減肥。
Following an extremely low-calorie diet isn’t wise either, as this can slow down your metabolism and lead to muscle loss.
當(dāng)然，只吃極低卡路里的食物也是不明智的，因?yàn)檫@將減緩你的新陳代謝速度并導(dǎo)致肌肉損耗。
5. Obsessing over the number on the scale
5.過度關(guān)注體重
Any fitness expert will tell you that when trying to lose weight, you should step off the scales and assess your progress using a measuring tape - as muscle weighs more than fat, you should focus on your changing body shape.
每一位健身專家都會(huì)告訴你，當(dāng)你減肥的時(shí)候，應(yīng)當(dāng)從體重秤上走下來，用卷尺來評(píng)估健身的成效。因?yàn)榧∪馐潜戎局氐?，所以你?yīng)當(dāng)多關(guān)注身形的變化。
Lambert points out that your weight can fluctuate by as much as two kilograms over the course of the day, depending on how much food and liquid you’ve consumed. And for women, hormonal variations can lead to water retention too, which affects the number on the scale.
蘭貝特指出，根據(jù)食物與液體的攝入量的不同，一天內(nèi)人體體重的變化幅度最多可至兩公斤。并且對(duì)于女性來說，荷爾蒙的變化也會(huì)導(dǎo)致水腫，這會(huì)讓秤上的你顯得更胖。
6. Not eating enough protein
6.攝入蛋白質(zhì)不足
When working out, you’re essentially breaking down your muscles, so it’s crucial to consume protein afterwards to rebuild them. Studies have shown that eating protein can help increase muscle mass and strength - it keeps you feeling full too.
當(dāng)你在健身時(shí)，肌肉基本上處在被分解狀態(tài)，所以在運(yùn)動(dòng)后攝入蛋白質(zhì)對(duì)其復(fù)原是十分重要的。研究表明，攝入蛋白質(zhì)有助于增長(zhǎng)肌肉以及提高力量，同樣也使你維持飽腹感。
“If you’re physically active, lifting weights, or trying to gain muscle and strength, then you need to make sure that you’re getting enough protein,” Lambert says.
蘭貝特說道：“如果你正在進(jìn)行體力活動(dòng)、舉重或者正想增加肌肉以及提高力量，你需要確保自身能攝入足夠多的蛋白質(zhì)。”
She advises being cautious of protein shakes and bars though, as often they may have necessary added ingredients and artificial sweeteners which won’t nourish your body:
同樣，蘭貝特也提醒我們要警惕蛋白奶昔與蛋白棒。因?yàn)橐话闼鼈儠?huì)含有必要的添加劑以及人工甜味劑，而這些成分絲毫沒有營(yíng)養(yǎng)價(jià)值。
“Sometimes they can be a convenient way to refuel on the go but you have to be savvy with reading the nutrition label and know what to look out for.”
“有時(shí)蛋白奶昔和蛋白棒是補(bǔ)充蛋白質(zhì)的簡(jiǎn)便方法，但你必須讀懂它們的營(yíng)養(yǎng)標(biāo)簽并明白該注意些什么。”
7. Skipping a meal
7. 不吃飯
Current science suggests there’s an anabolic window post-workout where eating will ensure your body reaps the best rewards from your exercise - the jury is still out as to how long this window lasts though.
現(xiàn)代科學(xué)表明，人們?cè)诮∩砗髸?huì)產(chǎn)生“代謝窗口期”，在這時(shí)候吃飯會(huì)確保身體能取得最大鍛煉成效，但窗口期能持續(xù)多長(zhǎng)時(shí)間，仍有待研究。
But Lambert says skipping a post-workout meal would be a mistake, and she advises eating within 45 minutes of finishing exercising.
但蘭貝特表示健身后不吃飯是錯(cuò)誤的行為，她建議人們應(yīng)在鍛煉結(jié)束后的45分鐘內(nèi)進(jìn)食。
