你现在知道carbohydratesare an essential component of a good pre-workout snack or meal. After all, carbohydrate-rich foods为你的肌肉提供易于使用的能量, so you can fly through every round of treadmill sprints or push through that last set of squats.
然而，您可能不知道的是某些类型的锻炼碳水化合物可能会比其他锻炼更好地为您的锻炼服务。事实上，对于大多数人来说，虽然完全健康和荒谬，但是一定的group of carbs, called FODMAPs, can backfire on some exercisers when eaten before a workout.
Here’s what you need to know, so you can adjust your pre-workout fuel accordingly.
WHAT ARE FODMAPs, AGAIN?
Quick refresher: FODMAPs is an acronym for:
- Fermentable
- Oligosaccharides,
- Disaccharides,
- M葡聚糖和
- POlyols.
Yes, that’s a lot of syllables — but there’s a pretty simple explanation here. “FODMAPs are types of carbohydrates that ferment and lead to gas production during the digestive process,” explains Ryan D. Andrews, MS, principal nutritionist for Precision Nutrition. “They can also draw water into the GI tract.”
对于一些人来说，这不是很大的交易。事实上，很多人都吃FODMAPS而不注意到一件事。
However, for people with more sensitive digestive systems (and especially those diagnosed with irritable bowel syndrome, or IBS), eating FODMAPs can lead to digestive pain or discomfort, diarrhea and/or constipation.
Here’s the struggle: FODMAPs are found in loads of healthy foods (like certain fruits and vegetables) and can actually be good for yourgut microbiome, according to Andrews. If you’re sensitive, though, the negatives may outweigh the positives.
HOW FODMAPs MIGHT MESS WITH YOUR WORKOUTS
如果您在世界上没有消化不良，您可能不需要思考FodMaps如何在锻炼前的燃料中思考。
If you have a more sensitive system, though, eating high amounts — or certain types — of FODMAPs before lacing up your sneakers might leave you with symptoms like gas, bloating and abdominal pain, Andrews suggests.
Sound like you? You might want to reconsider the types of carbs you munch on in that pre-workout snack.
YOUR PRE-EXERCISE SNACKS MIGHT CONTAIN THESE FODMAPs
Sad but true for sensitive stomachs: Many popular pre-workout foods contain FODMAPs. A few Andrews recommends looking out for:
- Fructans and oligosaccharides: dried fruits, chicory root and inulin
(common in protein bars and powders), watermelon, cashews, barley, rye, wheat - Disaccharides: cow’s milk, yogurt, cottage cheese
- Monosaccharides: apples, mangoes, figs, pears, sugar snap peas, honey,
agave - Polyols：苹果，杏，黑莓，桃子，糖酒 -
含有产品（蛋白质棒，蛋白质粉末，无糖“零食）
See some familiar foods in there? Many foods exercisers routinely turn to for quick fuel or nutrition before hitting the gym (looking at you, bars and fruit) may do sensitive digestive systems more harm than good.
FODMAPS免费预锻炼燃料
If you frequently experience digestive issues during your workouts, consider switching out your pre-workout snack for something FODMAP-free, Andrews suggests.
A few of his go-to options:
- a banana with peanut butter
- an orange and a handful of macadamia nuts
- 椰子酸奶（无蜂蜜和无龙舌兰）格兰诺拉麦片
- oatmeal with pumpkin and pecans
还在肚子上挣扎在健身房吗？办理登机手续，与您的医生或注册营养师进行调查是否在游戏中进行更严重的消化问题。
通过首先在优质的碳水化合物和蛋白质上罚款来通过锻炼来动力。从我们的锻炼前食谱收集获取想法tapping “Recipe Discovery” in the MyFitnessPal app.
