预防运动后恶心的关键是吃

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.

如果你曾经在锻炼后立即感到不适，要知道你不是一个人。这并不一定是因为你不健康。根据印第安纳州圣约瑟夫地区医疗中心运动医学主任斯蒂芬·西蒙斯医学博士的说法，这实际上与你的血液流动有关。西蒙斯向《女性健康》杂志解释说:“当你开始锻炼时，血液会从消化道流向正在工作的肌肉，”并补充说，这种流动的变化会让你感到不舒服。此外，你的胃内容物被推来推去的简单行为也会导致恶心。

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.

运动强度越大，恶心感就越强烈。正如运动生理学家Joel Seedman博士告诉赛尔夫的那样，“你的肌肉工作得越努力，它们需要的氧气就越多，但在某一点之后，你的身体无法将氧气需求与运动强度相匹配，因此你开始在体内积累代谢废物，如氢离子、二氧化碳和乳酸。”基本上，你的身体不能一直处理这个问题，因此，你会感到恶心。

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

吃什么是预防运动后恶心的关键

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，如何预防运动后恶心呢?这一切都归结于你的饮食习惯。你需要学会在日常锻炼中计划吃什么(什么时候吃)。正如弗吉尼亚州吉姆·怀特健身与营养工作室的所有者、运动生理学家吉姆·怀特(Jim White)向健康部解释的那样，“吃得离锻炼时间太近会让你的消化系统没有足够的时间消化，但吃得太早可能会让你感到饥饿和迟钝。”他继续说，“每个人都是不同的，但建议在运动前一到三个小时进食，以防止腹部不适，同时提高你的表现。”他继续说。

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，你需要在锻炼前的几个小时内对自己的饮食习惯保持理智，确保远离过多的食物。基本上，在锻炼之前，你应该避免高脂肪和油腻的食物，而应该转向瘦蛋白和复合碳水化合物。毕竟，没有人希望在跑步时肚子里塞满了比萨饼。