{"id":27250,"date":"2026-03-24T09:13:25","date_gmt":"2026-03-24T01:13:25","guid":{"rendered":"https:\/\/nutrigo.hk\/hiit-training-diet-guide\/"},"modified":"2026-03-24T09:13:25","modified_gmt":"2026-03-24T01:13:25","slug":"hiit-training-diet-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/hiit-training-diet-guide\/","title":{"rendered":"HIIT\u8a13\u7df4\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u98df\u5148\u6700\u6709\u6548\u71c3\u8102\u589e\u808c\uff1f"},"content":{"rendered":"<p>HIIT\uff08\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff09\u8fd1\u5e74\u55ba\u9999\u6e2f\u5065\u8eab\u5708\u5927\u71b1\uff0c\u77ed\u6642\u9593\u5167\u9ad8\u6548\u71c3\u8102\uff0c\u5438\u5f15\u5927\u91cf\u4e0a\u73ed\u65cf\u6295\u5165\u3002\u4f46\u597d\u591a\u4eba\u90fd\u5ffd\u7565\u5497\u4e00\u500b\u95dc\u9375\uff1a<strong>\u98df\u54a9\u3001\u5e7e\u6642\u98df<\/strong>\uff0c\u76f4\u63a5\u5f71\u97ff\u4f60HIIT\u7684\u8a13\u7df4\u6548\u679c\u540c\u6062\u5fa9\u901f\u5ea6\u3002<\/p>\n\n\n\n<p>\u5462\u7bc7\u6587\u7ae0\u6703\u5e6b\u4f60\u5168\u9762\u4e86\u89e3HIIT\u8a13\u7df4\u524d\u5f8c\u7684\u98f2\u98df\u7b56\u7565\uff0c\u8b93\u6bcf\u4e00\u6ef4\u6c57\u6c34\u90fd\u5514\u6d6a\u8cbb\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9ede\u89e3HIIT\u5c0d\u98f2\u98df\u8981\u6c42\u7279\u5225\u9ad8\uff1f<\/h2>\n\n\n\n<p>HIIT\u8a13\u7df4\u5f37\u5ea6\u6975\u9ad8\uff0c\u5fc3\u7387\u53ef\u9054\u6700\u5927\u5fc3\u7387\u768480\u201395%\uff0c\u77ed\u6642\u9593\u5167\u6d88\u8017\u5927\u91cf\u7cd6\u539f\uff08Glycogen\uff09\u3002\u540c\u6642\uff0c\u8a13\u7df4\u5f8c\u7684\u300c\u5f8c\u71c3\u6548\u61c9\u300d\uff08EPOC\uff09\u6703\u6301\u7e8c\u71c3\u71d2\u5361\u8def\u91cc\u9577\u905424\u5c0f\u6642\u3002<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0cHIIT\u5c0d\u98f2\u98df\u7684\u8981\u6c42\u6bd4\u4e00\u822c\u6709\u6c27\u904b\u52d5\u66f4\u56b4\u683c\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8a13\u7df4\u524d<\/strong>\u9700\u8981\u8db3\u5920\u80fd\u91cf\u652f\u6490\u9ad8\u5f37\u5ea6\u8f38\u51fa<\/li>\n<li><strong>\u8a13\u7df4\u5f8c<\/strong>\u9700\u8981\u5feb\u901f\u88dc\u5145\u7cd6\u539f\u4e26\u555f\u52d5\u808c\u8089\u4fee\u5fa9<\/li>\n<li><strong>\u65e5\u5e38\u98f2\u98df<\/strong>\u9700\u8981\u7dad\u6301\u8db3\u5920\u86cb\u767d\u8cea\u9632\u6b62\u808c\u8089\u6d41\u5931<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u524d\u61c9\u8a72\u98df\u54a9\uff1f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d1.5\u20132\u5c0f\u6642\uff08\u5b8c\u6574\u9910\uff09<\/h3>\n\n\n\n<p>\u5462\u500b\u6642\u9593\u7a97\u53e3\u9069\u5408\u98df\u4e00\u9813\u5747\u8861\u7684\u6b63\u9910\uff0c\u5305\u62ec\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8907\u5408\u78b3\u6c34<\/strong>\uff1a\u7cd9\u7c73\u98ef\u3001\u5168\u9ea5\u9eb5\u5305\u3001\u756a\u85af\u2014\u2014\u63d0\u4f9b\u6301\u7e8c\u80fd\u91cf<\/li>\n<li><strong>\u4e2d\u7b49\u86cb\u767d\u8cea<\/strong>\uff1a\u96de\u80f8\u8089\u3001\u9b5a\u67f3\u3001\u8c46\u8150\u2014\u201420\u201330g<\/li>\n<li><strong>\u5c11\u91cf\u8102\u80aa<\/strong>\uff1a\u907f\u514d\u904e\u591a\u6cb9\u8102\uff0c\u4ee5\u514d\u6d88\u5316\u7de9\u6162\u5f71\u97ff\u8868\u73fe<\/li>\n<\/ul>\n\n\n\n<p><strong>\u4f8b\u5b50<\/strong>\uff1a\u7cd9\u7c73\u98ef\uff0b\u84b8\u96de\u80f8\u8089\uff0b\u84b8\u852c\u83dc\uff0c\u7d04500\u2013600\u5361\u8def\u91cc\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d30\u201345\u5206\u9418\uff08\u8f15\u98df\u88dc\u5145\uff09<\/h3>\n\n\n\n<p>\u5982\u679c\u5514\u5920\u6642\u9593\u98df\u6b63\u9910\uff0c\u53ef\u4ee5\u9078\u64c7\u8f15\u91cf\u6613\u6d88\u5316\u7684\u98df\u7269\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9999\u8549\uff08\u5feb\u901f\u78b3\u6c34\uff09\uff0b\u5c11\u91cf\u82b1\u751f\u91ac<\/li>\n<li>\u767d\u9eb5\u5305\uff0b\u96de\u86cb<\/li>\n<li>\u4e73\u6e05\u86cb\u767d\u6416\u6416\uff0b\u5c11\u91cf\u71d5\u9ea5<\/li>\n<\/ul>\n\n\n\n<p><strong>\u907f\u514d<\/strong>\uff1a\u9ad8\u8102\u98df\u7269\uff08\u70b8\u5622\uff09\u3001\u9ad8\u7e96\u7dad\u98df\u7269\uff08\u5bb9\u6613\u5f15\u8d77\u8178\u80c3\u4e0d\u9069\uff09\u3001\u7a7a\u8179\u8a13\u7df4\uff08HIIT\u5f37\u5ea6\u592a\u9ad8\uff0c\u7a7a\u8179\u5bb9\u6613\u982d\u6688\uff09\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u5f8c\u6700\u91cd\u8981\u7684\u71df\u990a\u88dc\u5145<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c30\u5206\u9418\u9ec3\u91d1\u8996\u7a97<\/h3>\n\n\n\n<p>HIIT\u5f8c\u8eab\u9ad4\u8655\u65bc\u300c\u5408\u6210\u4ee3\u8b1d\u7a97\u53e3\u300d\uff0c\u662f\u88dc\u5145\u7684\u6700\u4f73\u6642\u6a5f\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a20\u201340g\uff0c\u555f\u52d5\u808c\u8089\u4fee\u5fa9\u3002\u512a\u9078\u4e73\u6e05\u86cb\u767d\uff08\u5438\u6536\u6700\u5feb\uff09\u3001\u4f4e\u8102\u5e0c\u81d8\u4e73\u916a\u3001\u96de\u86cb<\/li>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a30\u201350g\uff0c\u5feb\u901f\u88dc\u5145\u808c\u7cd6\u539f\u3002\u512a\u9078\u767d\u98ef\u3001\u767d\u9eb5\u5305\u3001\u9999\u8549\u3001\u7c73\u98ef<\/li>\n<li><strong>\u6bd4\u4f8b<\/strong>\uff1a\u78b3\u6c34\uff1a\u86cb\u767d\u8cea = 2:1\u81f33:1<\/li>\n<\/ul>\n\n\n\n<p><strong>\u7c21\u55ae\u98df\u6cd5<\/strong>\uff1a\u4e73\u6e05\u86cb\u767d\u6416\u6416\uff0b\u4e00\u6839\u9999\u8549\uff0c5\u5206\u9418\u641e\u6382\uff0c\u6548\u679c\u6975\u4f73\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c1\u20132\u5c0f\u6642\u7684\u6b63\u9910<\/h3>\n\n\n\n<p>\u5462\u9813\u6b63\u9910\u4fc2\u6062\u5fa9\u98f2\u98df\u7684\u6838\u5fc3\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9ad8\u86cb\u767d\uff1a\u96de\u80f8\u8089\u3001\u4e09\u6587\u9b5a\u3001\u725b\u8089\u3001\u8c46\u985e<\/li>\n<li>\u4e2d\u81f3\u9ad8\u78b3\u6c34\uff1a\u767d\u98ef\u3001\u756a\u85af\uff08\u6839\u64da\u8a13\u7df4\u5f37\u5ea6\u8abf\u6574\uff09<\/li>\n<li>\u8c50\u5bcc\u852c\u83dc\uff1a\u63d0\u4f9b\u6297\u6c27\u5316\u7269\uff0c\u5c0d\u6297HIIT\u5f15\u8d77\u7684\u6c27\u5316\u58d3\u529b<\/li>\n<li>\u5065\u5eb7\u8102\u80aa\uff1a\u725b\u6cb9\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u5805\u679c\uff08\u5c11\u91cf\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u65e5\u5e38\u98f2\u98df\u4e09\u5927\u539f\u5247<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u539f\u5247\u4e00\uff1a\u7dad\u6301\u8db3\u5920\u86cb\u767d\u8cea\u651d\u53d6<\/h3>\n\n\n\n<p>HIIT\u6703\u540c\u6642\u71c3\u8102\u53c8\u6d88\u8017\u808c\u8089\uff0c\u56e0\u6b64\u6bcf\u65e5\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u4e0d\u80fd\u5c11\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6e1b\u8102\u76ee\u6a19\uff1a\u9ad4\u91cd \u00d7 1.6\u20132.0g \u86cb\u767d\u8cea\uff08\u6bcf\u516c\u65a4\uff09<\/li>\n<li>\u589e\u808c\u76ee\u6a19\uff1a\u9ad4\u91cd \u00d7 1.8\u20132.2g \u86cb\u767d\u8cea\uff08\u6bcf\u516c\u65a4\uff09<\/li>\n<\/ul>\n\n\n\n<p>60kg\u4eba\u58eb\u6bcf\u65e5\u9700\u898196\u2013132g\u86cb\u767d\u8cea\uff0c\u5206\u914d\u52304\u20135\u9910\u5438\u6536\u6700\u4f73\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u539f\u5247\u4e8c\uff1a\u78b3\u6c34\u8981\u914d\u5408\u8a13\u7df4\u65e5\u8abf\u6574<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8a13\u7df4\u65e5<\/strong>\uff1a\u589e\u52a0\u78b3\u6c34\u651d\u53d6\uff08\u7d04250\u2013350g\uff09\uff0c\u652f\u6301\u9ad8\u5f37\u5ea6\u8868\u73fe<\/li>\n<li><strong>\u4f11\u606f\u65e5<\/strong>\uff1a\u6e1b\u5c11\u78b3\u6c34\uff08\u7d04150\u2013200g\uff09\uff0c\u4ee5\u8102\u80aa\u70ba\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u539f\u5247\u4e09\uff1a\u88dc\u6c34\u88dc\u96fb\u89e3\u8cea<\/h3>\n\n\n\n<p>HIIT\u51fa\u6c57\u91cf\u5927\uff0c\u6d41\u5931\u5927\u91cf\u96fb\u89e3\u8cea\u3002\u9664\u98f2\u6c34\u5916\uff0c\u53ef\u88dc\u5145\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u96fb\u89e3\u8cea\u98f2\u54c1\uff08\u4f4e\u7cd6\uff09<\/li>\n<li>\u9999\u8549\uff08\u9240\u8cea\uff09<\/li>\n<li>\u5c11\u91cf\u6d77\u9e7d\uff08\u9209\u8cea\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u4e00\u65e5\u98f2\u98df\u7bc4\u672c\uff08\u9999\u6e2f\u7248\uff09<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u6642\u9593<\/th><th>\u98f2\u98df\u5167\u5bb9<\/th><th>\u5361\u8def\u91cc\uff08\u7d04\uff09<\/th><\/tr><\/thead><tbody><tr><td>\u65e9\u4e0a7:00<\/td><td>\u71d5\u9ea5\u7247\uff0b\u5e0c\u81d8\u4e73\u916a\uff0b\u85cd\u8393<\/td><td>380 kcal<\/td><\/tr><tr><td>\u4e0a\u534810:00<\/td><td>\u96de\u86cb\uff0b\u5168\u9ea5\u9eb5\u5305\uff08HIIT\u524d\u88dc\u5145\uff09<\/td><td>280 kcal<\/td><\/tr><tr><td>\u5348\u5f8c12:30<\/td><td>HIIT\u8a13\u7df4<\/td><td>\u2014<\/td><\/tr><tr><td>\u4e0b\u53481:00<\/td><td>\u4e73\u6e05\u86cb\u767d\u6416\u6416\uff0b\u9999\u8549\uff08\u8a13\u7df4\u5f8c\uff09<\/td><td>300 kcal<\/td><\/tr><tr><td>\u4e0b\u53482:00<\/td><td>\u767d\u98ef\uff0b\u4e09\u6587\u9b5a\uff0b\u852c\u83dc\uff08\u6b63\u9910\uff09<\/td><td>550 kcal<\/td><\/tr><tr><td>\u4e0b\u53484:30<\/td><td>\u5805\u679c\uff0b\u860b\u679c<\/td><td>200 kcal<\/td><\/tr><tr><td>\u665a\u4e0a7:00<\/td><td>\u96de\u80f8\u8089\uff0b\u756a\u85af\uff0b\u6c99\u5f8b<\/td><td>480 kcal<\/td><\/tr><tr><td><strong>\u5408\u8a08<\/strong><\/td><td><\/td><td><strong>\u7d042190 kcal<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u5e38\u898b\u932f\u8aa4\uff1aHIIT\u5f8c\u5514\u98df\u5622<\/h2>\n\n\n\n<p>\u597d\u591a\u4eba\u4ee5\u70baHIIT\u5f8c\u5514\u98df\u5622\u53ef\u4ee5\u71c3\u71d2\u66f4\u591a\u8102\u80aa\uff0c\u4f46\u9019\u662f\u932f\u8aa4\u7684\uff01\u8a13\u7df4\u5f8c\u4e0d\u88dc\u5145\u86cb\u767d\u8cea\uff0c\u8eab\u9ad4\u6703\u5206\u89e3\u808c\u8089\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\uff0c\u5c0e\u81f4\u300c\u8d8a\u7df4\u8d8a\u7121\u529b\u300d\u7684\u60e1\u6027\u5faa\u74b0\u3002<\/p>\n\n\n\n<p>\u8a18\u4f4f\uff1a<strong>HIIT\u5f8c\u7684\u86cb\u767d\u8cea\u88dc\u5145\u662f\u4fdd\u8b77\u808c\u8089\u3001\u63d0\u5347\u71c3\u8102\u6548\u7387\u7684\u95dc\u9375<\/strong>\uff0c\u5514\u4fc2\u8b93\u4f60\u80a5\u7684\u539f\u56e0\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u7c21\u5316\u4f60\u7684HIIT\u98f2\u98df\u7ba1\u7406<\/h2>\n\n\n\n<p>HIIT\u8a13\u7df4\u914d\u642d\u6b63\u78ba\u98f2\u98df\uff0c\u6548\u679c\u53ef\u4ee5\u7ffb\u500d\u3002\u4f46\u6bcf\u65e5\u8a08\u7b97\u5361\u8def\u91cc\u3001\u914d\u642d\u98df\u6750\uff0c\u5c0d\u7e41\u5fd9\u7684\u9999\u6e2f\u4eba\u4f86\u8aaa\u78ba\u5be6\u8cbb\u6642\u3002<a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\"><strong>Nutrigo\u81ea\u5236\u9910\u76d2<\/strong><\/a>\u63d0\u4f9b\u9ad8\u86cb\u767d\u3001\u5747\u8861\u78b3\u6c34\u7684\u5065\u8eab\u9910\uff0c\u5c08\u70baHIIT\u8a13\u7df4\u4eba\u58eb\u8a2d\u8a08\uff0c\u76f4\u63a5\u9001\u4e0a\u9580\uff0c\u8f15\u9b06\u652f\u6301\u4f60\u7684\u8a13\u7df4\u76ee\u6a19\u3002<\/p>\n\n\n\n<p>\u7acb\u5373\u4f7f\u7528\u512a\u60e0\u78bc <strong>EATSMART<\/strong>\uff0c\u8a02\u55ae\u6eff$500\u5373\u6e1b$50\uff0c<a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">\u9ede\u64ca\u4e86\u89e3\u8a73\u60c5<\/a>\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5ef6\u4f38\u95b1\u8b80<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/nutrigo.hk\/en\/healthy-breakfast-recipes\/\">5\u500b\u9ad8\u86cb\u767d\u65e9\u9910\u98df\u8b5c\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u7684\u5b8c\u7f8e\u4e00\u65e5\u4e4b\u59cb<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/post-workout-nutrition\/\">\u5065\u8eab\u5f8c\u9ec3\u91d130\u5206\u9418\uff1a\u904b\u52d5\u5f8c\u61c9\u8a72\u98df\u54a9\u5148\u6700\u6709\u6548\uff1f<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/protein-foods-ranking\/\">\u86cb\u767d\u8cea\u98df\u7269\u6392\u884c\u699c\uff1a\u9999\u6e2f\u4eba\u6700\u6613\u8cb7\u5230\u768410\u7a2e\u9ad8\u86cb\u767d\u98df\u6750<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>HIIT\uff08\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff09\u8fd1\u5e74\u55ba\u9999\u6e2f\u5065\u8eab\u5708\u5927\u71b1\uff0c\u77ed\u6642\u9593\u5167\u9ad8\u6548\u71c3\u8102\uff0c\u5438\u5f15\u5927\u91cf\u4e0a\u73ed\u65cf\u6295\u5165\u3002\u4f46\u597d\u591a\u4eba\u90fd\u5ffd\u7565\u5497\u4e00\u500b\u95dc\u9375 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