破坏锻炼效果的10个营养错误

你抽、举、推、拉、流汗，但是你看不到你想要的锻炼结果。问题可能不是你的锻炼，而是你的饮食。“大多数专家说，饮食大约占减肥方程式的70%，运动占另外30%，”达拉斯牛仔运动营养师、《游泳、自行车、跑步、饮食:为铁人三项提供能量的完整指南》的合著者艾米·古德森说。"If you don't tweak your eating habits with your workout program, you are likely to not see results -- or at least not see them quickly." A poor diet can also make you tire out faster and increase the chances that you'll burn lean muscle mass as energy, which can slow your metabolism. Here are the 10 most common dietary mistakes and what you can do to keep from making them.

艾米·古德森，M.S.，RD，达拉斯牛仔运动营养师说，这听起来像一个简单的方法来保存热量，甚至燃烧更多的脂肪，运动时你空着肚子，但它可能会适得其反你。“这就像在旅途中去，而不把气在你的车。有一个预锻炼小吃为您的活动提供燃料，并应提高您在锻炼过程中的感受。”如果你在早上锻炼身体，甚至吃小零食会给你的能量通过锻炼来做到这一点。良好的选择的实例包括碳水化合物和瘦肉蛋白像一个苹果和花生酱，希腊酸奶与浆果和蜂蜜或蛋白质吧。“这些会给你你需要通过你的锻炼而不感到疲倦或剥夺犁能量，补充说：”古德森。同样重要的是要找到的东西，你的身体（即胃）可以锻炼期间容忍。

达拉斯牛仔队的运动营养师艾米·古德森，m.s.， RD说，如果你在一场流汗的艰苦锻炼后感到虚弱，这可能至少部分是由于脱水。“很多人没有意识到，体内2%的脱水水平就相当于10%的表现下降，而表现会随着脱水的恶化而恶化。”Dehydration may not only make you feel fatigued, but it can cause headaches and contribute to cramping. Drink water or low-calorie fluids throughout the day, and include 16 to 20 ounces with your pre-workout meal two to four hours before. Goodson recommends following that with five to 10 ounces within 30 minutes of the start of your workout. Continue to drink that amount every 15 to 20 minutes during your workout. "If you are a heavy sweater, you might need to drink on the higher end of the recommendation to stay hydrated and help prevent a decrease in performance," adds Goodson.

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如果你在锻炼前吃了个汉堡和薯条，你很快就会后悔的。“脂肪从你的胃里清空和消化需要很长时间，”苏珊·克莱纳博士说。“在训练期间吃得太近可能会导致胃部不适。”Instead, Kleiner recommends sticking to carbohydrates and a little protein and eating a mini meal 60 to 90 minutes before exercising. For muscle building, meals should contain about 50 grams of carbohydrates (200 calories) and 20 grams of protein (80 calories). Kleiner suggests cutting these amounts in half if your goal is to burn fat.

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如果你为一个小时或更少的工作了，水应该是所有你的身体需要。但更长，更极端的培训课程需要额外的营养艾米古德森，M.S.，RD，达拉斯牛仔运动营养师说。“很多人都在健身房投入时间除了训练像马拉松，铁人三项和半和全铁人三项比赛的事件。如果是两个，三个，四个小时的训练，你需要碳水化合物加进来。”运动饮料含有除电解质的碳水化合物，以帮助你更换你出汗了什么。如果你是在一个时间一两个小时的训练，这是一个好主意，采取在30〜60克每小时的碳水化合物。“运动饮料很好地工作，因为他们不仅有利于碳水化合物，还提供水合作用，”古德森说。

即使你不吃汉堡和炸薯条，而是吃一份大沙拉，所有的纤维在锻炼前仍然会有问题。纤维还能减缓胃排空和消化，还能在运动中引起肠胃不适，苏珊·克莱纳博士说。“赛前和运动前的膳食不是摄取纤维的时候。在一天的其他时间集中摄入纤维，但不要在运动前。”In general, however, fiber works effectively to not only help your digestive system to function efficiently, but can also help you lose weight. Kleiner recommends adding five grams of fiber to your diet a day, which is shown to reduce the risk of becoming overweight by 11 percent. This works best with insoluble fiber found in fruit, dried fruit, nuts and seeds.

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如果你挥汗如雨和休假的汗渍，显示了在其中你是一个白线“咸毛衣，”艾米·古德森，M.S.，RD，达拉斯牛仔运动营养师说。“饮食过于高钠通常是对大多数人的问题。但是，如果你是一个沉重的锻炼，其实盐是你的朋友。”当你出汗，你失去的电解质钠和钾沿流体。如果不更换这些电解质，运行发展肌肉痉挛的风险。除了消耗含有电解质的运动饮料，古德森建议对咸的食物，如饼干，全麦饼干，牛肉或牛肉干，，番茄酱和汤，甚至腌制食物吃零食有助于你的额外钠的需求。

除了在锻炼前吃东西，你在锻炼后吃什么也能决定你是会减肥、增肌还是相反。“很多人不考虑恢复营养，以为这样可以燃烧更多的卡路里，更容易减肥，但事实恰恰相反，”苏珊·克莱纳博士说，她是USANA的营养学家，也是《能量饮食》的作者。In fact, the proper post-workout nutrition raises your metabolism and calorie burn, slows muscle-protein breakdown and increases muscle building, so your sculpting efforts are improved, says Kleiner. Increased blood flow to the muscles after a workout enables them to quickly absorb glucose (blood sugar). Therefore, it's best to take in some carbohydrates along with protein immediately after your workout. Examples of healthy carbs include fruit, veggies, sweet potato, quinoa and brown rice or whole-grain crackers. Combine with egg whites, yogurt, lean meat or fish. Or whip up a whey protein shake with fruit and nonfat milk and/or orange juice, depending on your calorie and energy needs.

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如果你没有摄入足够的卡路里来满足你的活动需要，你的新陈代谢就会受到影响。达拉斯牛仔队的运动营养师艾米·古德森，m.s.， RD说:“随着体重的减轻和体重的增加，大多数人认为吃得越少越好，但事实并非如此。”把你的新陈代谢想象成一团火:为了让火燃烧起来，你必须添加木材。如果你缺少木材，火就会熄灭。你的新陈代谢也一样。”Stoking your metabolism throughout the day involves eating nutrient-rich food consistently. If you don't, your metabolism will eventually slow down, says Goodson. In addition, consuming too few calories will likely make you feel pretty poorly during a workout. Without adequate fuel, you are typically slower in your cardio and cannot lift as much weight and are less likely to see results.

虽然先关注食物是个好主意，但忙碌、活跃和热爱运动的人会发现很难计划一天中足够的食物，尤其是如果他们训练刻苦的话，苏珊·克莱纳博士说。“碳水化合物和蛋白质补充剂在方便在适当的时间提供适当的营养物质以满足营养和性能需求方面发挥着重要作用。”Be open to health supplements like multivitamins and minerals, fish oil, vitamin D and probiotics, which are all important to ensure foundational health when energy needs are high, says Kleiner, "and it is difficult to consume the volume of food needed for optimal health."

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蛋白质在肌肉形成和脂肪燃烧中扮演着重要的角色，使它成为你饮食中必不可少的一部分，无论你是想增加肌肉还是减肥。医学博士Susan Kleiner说，蛋白质的生热效应(消化、吸收和使用所需的卡路里)是20%到30%，而碳水化合物只有3%到12%。“这基本上意味着消化和使用蛋白质需要比碳水化合物更多的卡路里。”当你每顿饭和零食中都含有蛋白质时，你燃烧脂肪的潜力就会提高。”It's also more satiating. The best choices for lean protein include eggs, chicken, turkey, fish, lean red meat, low-fat or nonfat dairy (such as Greek yogurt) and vegetable protein. When you crave a high-fat or high-carbohydrate snack, Kleiner suggests reaching for a protein shake instead to keep fat burning and muscle building at peak efficiency.

你犯过这些错误吗?你能从哪些变化中受益?你会做出什么改变?锻炼前后你最喜欢的食物是什么?请在下面的评论区告诉我们。

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