關於咖啡 跑者應該要知道的八件事 - 路跑 Road Running

原文網址:http://ppt.cc/DLeU

你的早餐偏好(咖啡)對於健康和運動表現方面有好處
Your favorite morning indulgence has some health and performance benefits,
too.

咖啡因有助提升運動表現...數以百計的研究顯示運動前攝取咖啡的運動員比未攝取時
跑得更遠更快。在耐力型與衝刺型的運動員研究中，上述結論依然得到證實。
Caffeine (in coffee or otherwise) improves performance... Hundreds of studies
have shown that consuming caffeine before a physical challenge likely helps
subjects go farther and faster than when they go without it. This effect
holds true in studies of both endurance athletes and sprinters.

但攝取咖啡因的時間正確才有效...去年研究指出攝取咖啡因來提升運動表現的最
佳時機為運動前一小時。
…but it works best when timed right… A study last year indicated that the
best time to take caffeine for a performance boost is an hour before your
event begins.

...而且有可能攝取過多咖啡因。研究顯示大約每公斤體重3~6毫克(mg)的咖啡因就足以
看見成效。(150磅/68公斤的人，大約12盎司/340克的咖啡) 更高的攝取量對於運動表現
並不會提升更多，反而你會有產生負面症狀的風險，像暈眩、焦慮和心悸等。
…and it’s possible to have too much. Research shows that about three to six
milligrams of caffeine per kilogram of body weight is all you need to see
benefits. (For a 150-pound person, that's roughly 12 ounces of strong
coffee.) Higher doses don’t do more to improve performance, and you run the
risk of developing negative side effects like dizziness, anxiety, and heart
palpitations.

咖啡促進你的大腦。今年稍早發表的評論檢驗了咖啡因本身效果和喝咖啡效果兩者的
不同之處。咖啡富含的物質(包括多酚類)已被證實能幫助癡呆的患者、擊退阿茲海默症
且對腦部健康有正面影響。
Coffee boosts your brain. A review published earlier this year examined the
difference between the effects of caffeine on its own and the effects of
consuming it in coffee. Coffee contains a number of substances (including
polyphenols) that have been shown to help people with dementia, stave off
Alzheimer’s disease, and positively influence brain health.

咖啡未被證實讓人脫水...研究發現喝了高達五杯咖啡仍對組織的吸收和保持水分沒有
影響(如果跑前喝咖啡讓你跑廁所，喝運動飲料補充你所失去的電解質)
Coffee isn’t proven to dehydrate you… Studies have found drinking up to
about five cups of coffee has little to no effect on hydration. (However, if
coffee tends to “get things moving” for you before a run, consider
replenishing what you’ve lost with an electrolyte-rich drink.)

你可能不必吞下去就可以得到效果。最近《應用生理,營養與代謝期刊》的研究指出
嘴巴的受器可以感受到咖啡因而提升你的表現，即使你把咖啡吐出來。這方法也許對
最後幾公里你不想再吃凝膠時有幫助。
…but you may not need to swallow it to reap benefits. A recent study in the
journal Applied Physiology, Nutrition, and Metabolism suggests that receptors
in your mouth can sense the presence of caffeine and boost your performance,
even when you spit out the drink. Might be helpful in the later miles of a
long race, when you’re not feeling up to ingesting any more gels.


咖啡也可能對運動後回復有幫助。一個研究讓單車騎士連續兩天拼命騎車，使得他們
的肝醣耗盡。喝了碳水化合物和咖啡因飲料的騎士回復66%的肝醣水準比只喝碳水化合物
飲料的騎士還高。
Coffee may help post-exercise recovery, too. One study had cyclists ride hard
for two days in a row to put them in a glycogen-depleted state. Those who
drank a recovery drink with carbs and caffeine rebuilt their glycogen stores
by 66 percent more than those who drank only carbs.


你可以不只喝咖啡。如果早上一杯咖啡不夠，試著把咖啡奶油淋在鬆餅上、把咖啡
加入冰沙攪拌、冷凍咖啡佐香草做成沁涼的咖啡因點心。
You can do more than just drink coffee. If a morning cup just isn’t enough,
try topping your pancakes with coffee butter, whipping some coffee into a
smoothie, or freezing coffee with herbs for a cold, caffeine-laced treat.


第一次翻譯翻得不好還請指教> <

不知道有喝咖啡習慣的板友多不多

但我自己每天至少都會喝咖啡和茶，所以剛看到跑者世界這篇文章就特別注意

我覺得這篇最有用的是攝取量的部分

我63公斤=> 63*6=378

所以最多不要超過378mg的咖啡因(500cc奶茶的咖啡因大約100mg)

以往咖啡被認為是對身體有害的飲料

但最近越來越多為它平反的研究，重點是飲用適量

希望資訊對版友有幫助

原文網站有相關連結

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