1.Worst Drink Before Exercise: Alcohol
1.鍛煉之前最不該喝的：酒類(lèi)

Alcohol dehydrates you and messes up your balance. You’re more likely to overstretch yourself, get hurt, and have a harder time recovering.
酒精會(huì)使你脫水，不能保持平衡，你更容易過(guò)度伸展身體，容易受傷，恢復(fù)起來(lái)更困難。

2.Energy Drinks That Contain Dairy
2.含奶的能量飲料

They contain a lot of protein, carbs and fat, which take a while to digest. If you want to get some protein in before exercise, try whey protein and water. It’ll digest faster without the extra carbs and fat.
這樣的飲料含大量蛋白質(zhì)、碳水化合物和脂肪，需要一段時(shí)間才能消化。如果你想在鍛煉之前攝取一些蛋白質(zhì)，試試乳清蛋白和水，沒(méi)有額外的碳水化合物和脂肪能消化得更快。

3.Fruit Drinks
3.果汁飲料

Most fruit-flavored drinks, even the “natural” ones, are loaded with sugar. Good alternatives are water with fresh fruits added for flavor, or coconut water.
大多數(shù)果味飲料，即使是純天然的也含有過(guò)多糖分。水里加點(diǎn)新鮮水果用來(lái)調(diào)味或者椰汁都是不錯(cuò)的選擇。

4.Soda
4.汽水

Even if you’re drinking non-sugary carbonated beverages, they can still interfere with your workout. Fizzy drinks can cause abdominal pain and bloating and encourage dehydration. Aspartame, the most common sweetener，can lead to memory loss, mood swings, dizziness and migraines.
即使你喝的是無(wú)糖的碳酸飲料，也會(huì)對(duì)鍛煉有影響。汽水會(huì)導(dǎo)致腹痛腹脹，還會(huì)引起脫水。阿斯巴甜是最常用的甜味劑，會(huì)導(dǎo)致健忘、情緒波動(dòng)、頭暈和偏頭痛。

5.Sports Drinks
5.運(yùn)動(dòng)飲料

Most sports drinks do not actually give you that many health benefits. Some are low in sugar and high in electrolytes, which can help you rehydrate and recover after you exercise. But most of them are basically non-carbonated soda.
大多數(shù)運(yùn)動(dòng)飲料都不能真正給你帶來(lái)那么多健康方面的好處。有些飲料低糖高電解質(zhì)，能幫你補(bǔ)充水分，在鍛煉之后恢復(fù)體力。但大多數(shù)運(yùn)動(dòng)飲料其實(shí)就是非碳酸類(lèi)的汽水。

When in doubt, just drink water. It’s what your body is asking for, anyway. And you’re probably not getting enough of it. In fact, research suggests you drink 20 ounces of water two hours before you work out, eight ounces during your warmup, and eight more ounces every ten to twenty minutes, depending on how hard you’re pushing. That’s a lot of liquid.
不知道喝什么的時(shí)候就喝水，不管怎么說(shuō)水才是身體所需要的?？赡苣愫鹊乃疾粔?，事實(shí)上有研究表明鍛煉前兩小時(shí)應(yīng)該喝20盎司的水，熱身時(shí)要喝8盎司的水，根據(jù)鍛煉強(qiáng)度的不同每隔10到20分鐘再喝8盎司水。需要喝的水真不少呀。

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