And to top things off before the new research, we have a 2018 meta-analysis that investigates another important factor to consider, and that is exercise performance.

在新研究之前，最重要的是，我们有一个 2018 年的荟萃分析，它调查了另一个需要考虑的重要因素，那就是锻炼表现。

What the researchers in this case found was, by eating a meal before exercise, performance was better if the exercise lasted for more than 60 minutes.

研究人员在这个案例中发现，如果在运动前吃饭，然后运动持续超过 60 分钟，表现会更好。

As the paper explains, nitrate and nitrite have been shown to be good for blood pressure, mitochondrial efficiency, exercise performance, and have a therapeutic effect on pulmonary hypertension.

论文解释道，硝酸盐和亚硝酸盐对血压、线粒体效率、运动能力都有一定的改善作用，对肺动脉高压有一定的治疗作用。

Which is why, you'll find nitrate supplements like these beet root powder ones designed to improve blood flow and heart health, reduce blood pressure and improve exercise performance.

这就是为什么，你会发现硝酸盐补充剂，如甜菜根粉，可以改善血液流动和心脏健康，降低血压，提高运动成绩。

Well, perhaps a newly published research might help shed some light on this question: at what dose, if any, can we expect to experience caffeine's exercise performance benefits?

或许，一项新发表的研究可以帮我们弄清楚这个问题：多少剂量才能够让我们体验到咖啡因给运动表现带来的好处？

Well, the answer might be in a new 2022 meta-analysis by J Grgic, a research Ph. D. that has done multiple studies on this very topic of caffeine and exercise performance.

答案可能在 J Grgic 2022 年一项新的荟萃分析中，他是一名研究博士，已经就咖啡因和锻炼表现这个课题进行了多项研究。

These benefits include but are not limited to, obviously improved exercise performance, improve injury prevention and rehabilitation, improved post-exercise recovery, improved anti-aging, and even improved protection to diseases like Parkinson's and muscular dystrophy.

这些好处包括但不限于运动成绩的明显提高，预防伤害和提升康复能力，有助于运动后的恢复，还有抗衰老能力，甚至能预防帕金森症和肌肉萎缩症。