預(yù)防運(yùn)動(dòng)后惡心的關(guān)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(jīng)在鍛煉后立即感到不適，要知道你不是一個(gè)人。這并不一定是因?yàn)槟悴唤】?。根?jù)印第安納州圣約瑟夫地區(qū)醫(yī)療中心運(yùn)動(dòng)醫(yī)學(xué)主任斯蒂芬·西蒙斯醫(yī)學(xué)博士的說(shuō)法，這實(shí)際上與你的血液流動(dòng)有關(guān)。西蒙斯向《女性健康》雜志解釋說(shuō):“當(dāng)你開(kāi)始鍛煉時(shí)，血液會(huì)從消化道流向正在工作的肌肉，”并補(bǔ)充說(shuō)，這種流動(dòng)的變化會(huì)讓你感到不舒服。此外，你的胃內(nèi)容物被推來(lái)推去的簡(jiǎn)單行為也會(huì)導(dǎo)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(yùn)動(dòng)強(qiáng)度越大，惡心感就越強(qiáng)烈。正如運(yùn)動(dòng)生理學(xué)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(diǎn)之后，你的身體無(wú)法將氧氣需求與運(yùn)動(dòng)強(qiáng)度相匹配，因此你開(kāi)始在體內(nèi)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(gè)問(wèn)題，因此，你會(huì)感到惡心。

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

吃什么是預(yù)防運(yùn)動(dòng)后惡心的關(guān)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(yù)防運(yùn)動(dòng)后惡心呢?這一切都?xì)w結(jié)于你的飲食習(xí)慣。你需要學(xué)會(huì)在日常鍛煉中計(jì)劃吃什么(什么時(shí)候吃)。正如弗吉尼亞州吉姆·懷特健身與營(yíng)養(yǎng)工作室的所有者、運(yùn)動(dòng)生理學(xué)家吉姆·懷特(Jim White)向健康部解釋的那樣，“吃得離鍛煉時(shí)間太近會(huì)讓你的消化系統(tǒng)沒(méi)有足夠的時(shí)間消化，但吃得太早可能會(huì)讓你感到饑餓和遲鈍。”他繼續(xù)說(shuō)，“每個(gè)人都是不同的，但建議在運(yùn)動(dòng)前一到三個(gè)小時(shí)進(jìn)食，以防止腹部不適，同時(shí)提高你的表現(xiàn)。”他繼續(xù)說(shuō)。

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(gè)小時(shí)內(nèi)對(duì)自己的飲食習(xí)慣保持理智，確保遠(yuǎn)離過(guò)多的食物。基本上，在鍛煉之前，你應(yīng)該避免高脂肪和油膩的食物，而應(yīng)該轉(zhuǎn)向瘦蛋白和復(fù)合碳水化合物。畢竟，沒(méi)有人希望在跑步時(shí)肚子里塞滿了比薩餅。