Good news for coffee, tea, and cola lovers: Caffeine may be the perfect complement to your summer workouts. Several recent studies have found that a small dose before exercising helps improve performance, and a few cups of the strong stuff after a tough workout can help your muscles recover more quickly.

對(duì)咖啡、茶、可樂愛好者的好消息:咖啡因可能是夏季鍛煉時(shí)最理想的補(bǔ)充劑。近期幾項(xiàng)研究發(fā)現(xiàn),在運(yùn)動(dòng)前攝取少量咖啡因有助于提升訓(xùn)練效果,而在訓(xùn)練后能夠喝上幾杯濃咖啡因飲料則有助于肌肉盡快恢復(fù)。

A pre-workout jolt訓(xùn)練前少量攝取

In a recent Australian study of both recreational and advanced runners, those who took about 95 milligrams of caffeine (about the equivalent of an eight-ounce cup of coffee) improved their 5K times by an average of 10 to 12 seconds.

近期澳大利亞一份對(duì)業(yè)余和專業(yè)跑步選手的研究表明,運(yùn)動(dòng)員攝入95毫克咖啡因(相當(dāng)于8盎司的咖啡)后,跑完5千米路程的時(shí)間平均減少了10-12秒。

Back in May, Spanish researchers reported that hot, dehydrated cyclists who downed caffeine with their water and carbs could pedal harder for a longer time in steamy weather—the first study to specifically simulate summertime temperatures. The scientists think caffeine stimulates muscles, thereby helping to offset heat-related fatigue.

早在5月,西班牙研究人員報(bào)告表明,如果體溫升高、脫水的騎車人攝入咖啡因和碳水化合物,在濕熱的天氣里能夠堅(jiān)持更長(zhǎng)的時(shí)間——這是首次在模擬夏天氣溫的環(huán)境下進(jìn)行的研究?？茖W(xué)家認(rèn)為咖啡因能夠刺激肌肉,從而抵消熱量消耗帶來(lái)的疲勞。

Postexercise refueling在運(yùn)動(dòng)后補(bǔ)充能量

Another Australian study found that glycogen, the muscles primary fuel source during exercise, is replenished more quickly when athletes ingest both carbohydrate and caffeine following high-intensity workouts. Cyclists who drank large amounts of caffeine (five to six strong coffee cups worth!) along with carbs had 66% more glycogen in their muscles four hours after biking until exhausted, compared to when they consumed carbohydrate alone.

另一項(xiàng)澳大利亞的研究發(fā)現(xiàn),運(yùn)動(dòng)時(shí)肌肉的主要燃料來(lái)自糖元。高強(qiáng)度鍛煉后,當(dāng)運(yùn)動(dòng)員同時(shí)攝取碳水化合物和咖啡因飲料時(shí),糖元會(huì)更快得到補(bǔ)給。那些攝入大量含有咖啡因的碳水化合物飲料的(相當(dāng)于5到6杯濃咖啡)自行車運(yùn)動(dòng)者,在騎車耗盡體力四小時(shí)之后,肌肉中糖元的含量比只攝入碳水化合物的運(yùn)動(dòng)者要高66%。

It seems that caffeine may speed up the blood's transportation of glucose to the muscles. But much caffeine can make you jittery and disrupt sleep。

看來(lái),咖啡因可以使血液中的葡萄糖加速流動(dòng)到肌肉中,但是太多的咖啡因會(huì)讓你神經(jīng)緊張或睡眠紊亂。

The truth about caffeine咖啡因的真相

But wait - aren't we warned against consuming too many caffeinated beverages, especially when we're out in the heat? Ive always heard that caffeine can be dehydrating, so I posed the question to Nancy Clark, RD, author of the Sports Nutrition Guidebook, Fourth Edition (2008).

等等——我們不是被告知在炙熱的室外環(huán)境里要少喝含咖啡因太多的飲料嗎?我常常聽說(shuō)咖啡因會(huì)使人脫水,帶著這樣的疑問我咨詢了《運(yùn)動(dòng)營(yíng)養(yǎng)指南 第四版》(2008)的作者南希?克拉克。

''While once deemed true, we now know that coffee is not dehydrating,' Clark tells me. 'The truth is, a moderate intake of coffee, cola, and other caffeinated beverages do count toward fluid needs, particularly if you are accustomed to consuming caffeine as part of your daily diet.''

“這一度被認(rèn)為是真的,但我們現(xiàn)在知道咖啡并不會(huì)讓人體脫水,”克拉克告訴我:“事實(shí)是,適量攝入咖啡、可樂和其他含咖啡因的飲料對(duì)體內(nèi)水分需求有重要的意義,特別是當(dāng)我們已經(jīng)習(xí)慣把攝入咖啡因當(dāng)成日常飲食一部分的時(shí)候?！?/p>

Besides waking you up, caffeine also stimulates the brain and improves concentration; theres even evidence that drinking coffee may help you live longer, and even smelling it may relieve stress. But be careful just how much caffeine youre getting and where it's coming from: While black coffee and plain tea have no calories, extras like cream, sugar, and flavored syrups - especially in large serving sizes - can quickly counteract your fitness goals.

除了讓你意識(shí)清醒,咖啡因也會(huì)刺激大腦并提高注意力;甚至有事實(shí)表明飲用咖啡可以讓你長(zhǎng)壽,即使是聞一聞也會(huì)讓你放輕松。但是你要注意每天攝入咖啡因的量及其來(lái)源:黑咖啡和清茶是沒有熱量的,調(diào)味添加品如奶油、糖和調(diào)味糖漿——特別是那種大份量的——會(huì)迅速破壞你的健身目標(biāo)。

Plus, every person reacts to caffeine differently, regardless of dosage. 'Don't just assume you will perform better with a caffeine boost: You might just end up nauseated, coping with a 'coffee stomach,' or suffering from caffeine jitters at a time when you are already nervous and anxious,' Clark warns. 'Experiment during training to determine if a caffeinated beverage or plain water is your best bet.'

另外,不管飲用多少,每個(gè)人對(duì)咖啡因的反應(yīng)是不同的。“不要設(shè)想你在咖啡因的刺激下會(huì)表現(xiàn)的更好:最終你可能會(huì)感到惡心,忙著處理‘咖啡胃,在你緊張和焦慮的狀態(tài)下還要遭受咖啡因過敏癥”克拉克警告說(shuō),“在訓(xùn)練過程中你應(yīng)該通過試驗(yàn)來(lái)決定你的最好選擇是含咖啡因的飲料還是純水?！?/p>

A moderate caffeine intake is considered to be about 250 milligrams per day, or two to three cups of coffee daily; most experts agree that a cup or two of java or iced tea - an hour before your daily walk, run, or workout session - can make the task seem easier.

一般認(rèn)為,每天攝入250毫克咖啡因或者是每天2到3杯咖啡是適量的。很多專家贊同你在每天散步、跑步或者鍛煉前一個(gè)小時(shí)——喝一兩杯爪哇茶或者冰茶——會(huì)讓你的運(yùn)動(dòng)變得更加輕松。

Is coffee, cola, or tea part of your daily routine? Have you noticed whether caffeine helps fuel your workouts or recovery?

咖啡,可樂或茶是你日常生活的一部分嗎?你是否注意到咖啡因?qū)δ愕腻憻捇蛘唧w能恢復(fù)有幫助呢?