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在线翻译:
szdaily -> Lifestyle -> 
5 post-workout sips that crush sports drinks
    2014-10-10  08:53    Shenzhen Daily

    THE last thing you want to do at the end of a grueling workout is instantly add back all of the calories you’ve just torched — but that’s essentially what you’re doing when you reach for most sports drinks. On average, these post-workout beverages clock in at 200 calories and pack a whopping 52 grams of sugar and 400 milligrams of sodium. To put it in perspective, you’d have to do 100 burpees, 35 minutes of uphill hiking, or 15 minutes of mountain climbing to burn off those calories.

    The most effective post-workout drinks contain electrolytes and carbs like glucose, minus the high-fructose corn syrup and other artificial sweeteners, said Tom Holland, a sports nutritionist and author of the new book “Swim, Bike, Run — Eat: The Complete Guide to Fueling Your Triathlon.” For the best results, you’d better replenish lost liquids within 30 minutes of a sweat session, before the metabolic window closes and the body is less able to absorb the nutrients. And here are some better alternative refreshers:

    Coconut water

    Sometimes called Mother Nature’s sports drink, coconut water has fewer calories and less sodium and sugar than a typical post-workout drink. It’s packed with potassium, calcium, magnesium, and electrolytes. Just be careful to steer clear of the flavored varieties and stick with “the pure stuff — unpasteurized and free of added sugars and flavorings,” suggested Holland. Jennifer Cohen, a personal trainer and author of the new book “Strong Is the New Skinny,” buys coconuts in a supermarket or health food store. “You cut the top off and drink the water through a straw like you would on a tropical vacation,” she said. “It’s super easy and usually of higher quality than the store-bought kind.” A 30-ml serving of coconut water has about 70 calories and 15 grams of sugar.

    Green tea

    Green tea boasts a long list of nutrients without a single calorie. Holland, a lifelong coffee drinker, swings by his local Starbucks for an iced green tea after strenuous workouts. The health-boosting properties of green tea are well-known: It is a prime source of catechins, a type of antioxidant that has been proven to be more “powerful than vitamins C and E in halting oxidative damage to cells in your body and appear to have other disease-fighting properties,” according to the periodical Harvard Women’s Health Watch. Green tea has also been demonstrated to lower LDL cholesterol levels and cardiovascular risk.

    Fresh green juice

    Freshly squeezed and cold-pressed green drinks are not just trendy, they’re also loaded with the vitamins and minerals that keep the heart and muscles going strong. Cohen advises clients not to “drink their calories,” but she does laud the health-affirming properties of green juices. Kale, cucumber, celery, and spinach can be blended with lemon, ginger, and apple to offset the bitterness and increase the vitamin and mineral content. Holland said green juices could help individuals meet their daily vegetable tally. “Most people won’t eat a whole plate of veggies,” he noted. Kale, the go-to ingredient in green juices, is full of beta carotene, calcium, and vitamins K and C. Spinach, another juice favorite, is a good source of iron, folic acid, protein, omega-3 fatty acids, and vitamins A, C, E, K, and B6.

    Chocolate milk

    Yes, you read that correctly. Almost a decade ago, Joel Stager, an exercise physiologist at Indiana University, shocked the exercise community when he touted low-fat chocolate milk as a superfuel for tired muscles. Holland endorses its efficacy as a recovery drink. “It’s the perfect ratio of carbs and protein,” he said. “The protein helps rebuild muscles after a hard workout.” Before you stock the fridge with your favorite childhood brand, consider an organic brand made from cows that have not been treated with hormones and antibiotics. And though no brand of chocolate milk is ultra-low in calories, by timing your indulgence correctly, you can make sure the calories aren’t empty ones.

    Cherry juice

    Cherries are the perfect cocktail garnish — and thirst quencher. Cohen praises the nutritional value of tart cherries, which contain high levels of antioxidants, vitamin A, and potassium. Tart cherries — not the sweet Bing variety — come with other health benefits, too. Studies show that they ease post-workout soreness, fight inflammation, and improve the length and quality of sleep (thanks to the fruit’s natural melatonin). According to researchers at Oregon Health & Science University, “tart cherry juice may be a safer way to treat muscle pain and inflammation than over-the-counter pain relievers such as ibuprofen.” (SD-Agencies)

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