運動效果總是不好？可能是這5種飲料的錯！

t Drink Before Exercise: Alcohol
1.鍛鍊之前最不該喝的：酒類

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

gy 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、碳水化合物和脂肪，需要一段時間才能消化。如果你想在鍛鍊之前攝取一些蛋白質，試試乳清蛋白和水，沒有額外的碳水化合物和脂肪能消化得更快。

t 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.
大多數果味飲料，即使是純天然的也含有過多糖分。水裏加點新鮮水果用來調味或者椰汁都是不錯的選擇。

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.
即使你喝的是無糖的碳酸飲料，也會對鍛鍊有影響。汽水會導致腹痛腹脹，還會引起脫水。阿斯巴甜是最常用的甜味劑，會導致健忘、情緒波動、頭暈和偏頭痛。

ts Drinks
5.運動飲料

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.
大多數運動飲料都不能真正給你帶來那麼多健康方面的好處。有些飲料低糖高電解質，能幫你補充水分，在鍛鍊之後恢復體力。但大多數運動飲料其實就是非碳酸類的汽水。

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.
不知道喝什麼的時候就喝水，不管怎麼說水纔是身體所需要的。可能你喝的水都不夠，事實上有研究表明鍛鍊前兩小時應該喝20盎司的水，熱身時要喝8盎司的水，根據鍛鍊強度的不同每隔10到20分鐘再喝8盎司水。需要喝的水真不少呀。