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2014-02-14 07:33:16
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저도 비슷한 증상을 겪고 있습니다. 낮에 격하게 운동을 하고 밤에 자다 보면 심장도 마구 뛰면서 몸이 뜨거워집니다. 그런데 그렇게 밤을 지내고 일어나보면 꼭 체중이 줄어 있더군요. 다른데 크게 살이 붙은 곳은 없는지라 한동안 그런 과정이 지속되면서 얼굴이 좀 빠지고 뱃살이 줄었습니다.
작성자님은 더 증세가 심한듯 하여 작성자님을 위해서 좀 찾아봤습니다.
"운동후 불면증" 검색 : 별 시원챦은 대답만 많이 나옵니다.
"Exercise induced insomnia" 검색 : 금방 답이 나오더군요.
출처 : http://paleohacks.com/questions/19824/exercise-induced-insomnia.html
I am going to take a guess and wonder if it might be glycogen depletion. If you have been slowly increasing your weight load and amount of muscle, your glycogen needs may be going up and you may have reached a point where you are drastically depleting glycogen during workouts to the point where the body is uncomfortable for a while until it has time to replenish. The fact that you only experience this after high intensity workouts, which are the workouts that tend to burn a lot more glycogen, could be a big clue. You may simply need to eat more carbs before and/or right after such types of workouts to boost your glycogen supply. Eat healthy carbs like fruits or sweet potatoes. The science of the exact timing of carboloading compared to the exercise is a whole giant other conversation though and one in which I am certainly not an expert. I do know that many suggest such carb intake to occur within a half hour of the end of the exercise. Many athletes who do a lot of glycogen burning type exercise find they need to up their carb intake to compensate. If that does not work for you, then it may mean you need to do a bit of carboload before the intense exercise as well.
In response to Glenn, I would like to mention that if glycogen is depleted, it may be depleted in both muscles and liver. Fructose going to the liver when the liver is depleted of glycogen will first by converted to glycogen until glycogen is replenished. Only after glycogen is replenished will the fructose be converted to triglycerides. The trick is to eat just enough fructose to replenish the liver glycogen levels but not more beyond that. Since the liver uses its glycogen to control blood sugar levels and prevent hypoglycemia, liver glycogen depletion could also be the source of the insomnia. Insomnia is one known symptom of hypoglycemia and adrenalin release is a typical body response to hypoglycemia. In addition, many fruits contain both fructose and glucose. In the case of glycogen depletion, fructose goes to the liver to replenish glycogen and the sucrose goes to the muscles. It can actually work out quite nicely if done right.
요약하자면,
강도높은 운동을 해서 근육에 있는 글리코겐을 소모하면 간에 있는 글리코겐을 소모해서 근육의 글리코겐을 보충한다. 이때 글리코겐 결핍이 심각해지면 아드레날린이 분비되면서 불면증을 유발할수 있다.
해결책은 과일이나 고구마 같은 양질의 탄수화물을 좀 더 섭취해서 글리코겐 보충을 도와주는것.
글리코겐 결핍구간중 간은 글리코겐 보충에 필요한 만큼의 과당을 글리코겐으로 변환하나, 추가의 과당은 지방으로 변환할수 있으니 지나친 양을 섭취하지는 말자.