{"id":27336,"date":"2026-03-25T09:08:32","date_gmt":"2026-03-25T01:08:32","guid":{"rendered":"https:\/\/nutrigo.hk\/marathon-nutrition-guide\/"},"modified":"2026-03-25T09:08:32","modified_gmt":"2026-03-25T01:08:32","slug":"marathon-nutrition-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/marathon-nutrition-guide\/","title":{"rendered":"\u99ac\u62c9\u677e\u5099\u8cfd\u98f2\u98df\u5b8c\u5168\u653b\u7565\uff1a\u9999\u6e2f\u8dd1\u624b\u5fc5\u77e5\u7684\u78b3\u6c34\u8ca0\u8f09\u3001\u6bd4\u8cfd\u88dc\u7d66\u8207\u6062\u5fa9\u7b56\u7565"},"content":{"rendered":"<p>\u9999\u6e2f\u99ac\u62c9\u677e\u71b1\u6f6e\u6301\u7e8c\u5347\u6eab\uff0c\u6108\u4f86\u6108\u591a\u8dd1\u624b\u6295\u5165\u5168\u99ac\u3001\u534a\u99ac\u8a13\u7df4\u3002\u4f46\u4f60\u77e5\u9053\u55ce\uff1f\u8a13\u7df4\u672c\u8eab\u53ea\u4fc2\u6210\u529f\u4e00\u534a\uff0c<strong>\u98f2\u98df\u7b56\u7565<\/strong>\u624d\u4fc2\u6c7a\u5b9a\u4f60\u80fd\u5426\u5b8c\u6210\u6bd4\u8cfd\u3001\u7a81\u7834\u500b\u4eba\u6700\u4f73\u6642\u9593\u7684\u95dc\u9375\u56e0\u7d20\u3002<\/p>\n<p>\u672c\u6587\u5c07\u5e36\u4f60\u6df1\u5165\u4e86\u89e3\u99ac\u62c9\u677e\u5099\u8cfd\u671f\u9593\u7684\u5b8c\u6574\u98f2\u98df\u653b\u7565\uff0c\u5f9e\u65e5\u5e38\u8a13\u7df4\u98f2\u98df\u3001\u8cfd\u524d\u78b3\u6c34\u8ca0\u8f09\u3001\u6bd4\u8cfd\u7576\u5929\u88dc\u7d66\uff0c\u5230\u8cfd\u5f8c\u6062\u5fa9\uff0c\u5168\u65b9\u4f4d\u5e6b\u4f60\u5099\u6230\u4e0b\u4e00\u5834\u6bd4\u8cfd\u3002<\/p>\n<h2>\u99ac\u62c9\u677e\u8dd1\u624b\u7684\u80fd\u91cf\u9700\u6c42<\/h2>\n<p>\u5b8c\u6210\u4e00\u5834\u5168\u99ac\uff0842.195\u516c\u91cc\uff09\u5927\u7d04\u9700\u8981\u6d88\u8017 <strong>2,500\u20133,500 \u5927\u5361<\/strong>\uff0c\u8996\u4e4e\u9ad4\u91cd\u3001\u914d\u901f\u53ca\u74b0\u5883\u6eab\u5ea6\u800c\u5b9a\u3002\u9577\u8ddd\u96e2\u8a13\u7df4\u5c0d\u8eab\u9ad4\u7684\u8981\u6c42\u5305\u62ec\uff1a<\/p>\n<ul>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\uff0c\u5132\u5b58\u65bc\u808c\u8089\u53ca\u809d\u81df\u7684\u809d\u7cd6<\/li>\n<li><strong>\u8102\u80aa<\/strong>\uff1a\u9577\u6642\u9593\u4f4e\u5f37\u5ea6\u8dd1\u6b65\u7684\u80fd\u91cf\u88dc\u5145<\/li>\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a\u808c\u8089\u4fee\u5fa9\u8207\u7dad\u6301\uff0c\u907f\u514d\u8a13\u7df4\u904e\u5ea6\u5206\u89e3\u808c\u8089<\/li>\n<li><strong>\u96fb\u89e3\u8cea<\/strong>\uff1a\u7dad\u6301\u795e\u7d93\u808c\u8089\u529f\u80fd\uff0c\u9810\u9632\u62bd\u7b4b<\/li>\n<\/ul>\n<h2>\u5099\u8cfd\u671f\u9593\u7684\u65e5\u5e38\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u78b3\u6c34\u5316\u5408\u7269\uff1a\u8dd1\u624b\u7684\u71c3\u6599<\/h3>\n<p>\u5099\u8cfd\u671f\u9593\u6bcf\u65e5\u78b3\u6c34\u651d\u53d6\u91cf\u5efa\u8b70\uff1a<\/p>\n<ul>\n<li>\u8f15\u91cf\u8a13\u7df4\u65e5\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd <strong>5\u20137g<\/strong> \u78b3\u6c34<\/li>\n<li>\u4e2d\u91cf\u8a13\u7df4\u65e5\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd <strong>7\u201310g<\/strong> \u78b3\u6c34<\/li>\n<li>\u9577\u8ab2\u65e5\uff08>20km\uff09\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd <strong>10\u201312g<\/strong> \u78b3\u6c34<\/li>\n<\/ul>\n<p>\u512a\u8cea\u78b3\u6c34\u4f86\u6e90\uff1a\u7cd9\u7c73\u98ef\u3001\u756a\u85af\u3001\u5168\u9ea5\u9eb5\u5305\u3001\u71d5\u9ea5\u3001\u7c9f\u7c73\u3001\u9999\u8549\u3002\u907f\u514d\u9ad8\u7cd6\u7cbe\u88fd\u98df\u7269\uff0c\u4ee5\u514d\u8840\u7cd6\u5927\u5e45\u6ce2\u52d5\u5f71\u97ff\u8a13\u7df4\u8cea\u7d20\u3002<\/p>\n<h3>\u86cb\u767d\u8cea\uff1a\u4fee\u5fa9\u8207\u7dad\u6301<\/h3>\n<p>\u99ac\u62c9\u677e\u8a13\u7df4\u5c0d\u808c\u8089\u7684\u7834\u58de\u6bd4\u529b\u91cf\u8a13\u7df4\u66f4\u6301\u4e45\uff0c\u5efa\u8b70\u6bcf\u65e5\u86cb\u767d\u8cea\u651d\u53d6\u70ba\u6bcf\u516c\u65a4\u9ad4\u91cd <strong>1.6\u20131.8g<\/strong>\u3002\u512a\u8cea\u4f86\u6e90\uff1a\u96de\u80f8\u8089\u3001\u9b5a\u985e\u3001\u96de\u86cb\u3001\u4f4e\u8102\u4e73\u88fd\u54c1\u3001\u8c46\u8150\u3001\u8c46\u985e\u3002<\/p>\n<h3>\u8102\u80aa\uff1a\u4e0d\u53ef\u5ffd\u8996\u7684\u80fd\u91cf\u5eab<\/h3>\n<p>\u8102\u80aa\u4f54\u7e3d\u71b1\u91cf 20\u201335% \u70ba\u5b9c\u3002\u9078\u64c7\u5065\u5eb7\u8102\u80aa\uff1a\u725b\u6cb9\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u679c\u4ec1\u3001\u6df1\u6d77\u9b5a\uff08Omega-3\u6709\u52a9\u6297\u708e\uff09\u3002\u8a13\u7df4\u524d 2\u20133 \u5c0f\u6642\u907f\u514d\u9ad8\u8102\u98df\u7269\uff0c\u4ee5\u514d\u6d88\u5316\u4e0d\u826f\u5f71\u97ff\u8868\u73fe\u3002<\/p>\n<h2>\u8cfd\u524d\u78b3\u6c34\u8ca0\u8f09\uff08Carb Loading\uff09<\/h2>\n<p>\u8cfd\u524d <strong>3 \u5929<\/strong>\u958b\u59cb\u78b3\u6c34\u8ca0\u8f09\u662f\u63d0\u5347\u808c\u8089\u809d\u7cd6\u5132\u91cf\u7684\u6709\u6548\u65b9\u6cd5\uff0c\u76ee\u6a19\u662f\u5c07\u5e73\u5e38\u78b3\u6c34\u651d\u53d6\u63d0\u5347\u81f3\u6bcf\u516c\u65a4\u9ad4\u91cd <strong>10\u201312g<\/strong>\u3002<\/p>\n<h3>\u8cfd\u524d3\u5929\u98f2\u98df\u7bc4\u672c\uff0870kg\u8dd1\u624b\uff09<\/h3>\n<ul>\n<li><strong>\u65e9\u9910<\/strong>\uff1a\u5927\u7897\u71d5\u9ea5\u7ca5 + \u9999\u8549 + \u4f4e\u8102\u5976<\/li>\n<li><strong>\u5348\u9910<\/strong>\uff1a\u767d\u98ef 2\u7897 + \u6e05\u84b8\u9b5a + \u852c\u83dc<\/li>\n<li><strong>\u4e0b\u5348\u8336<\/strong>\uff1a\u5168\u9ea5\u9eb5\u5305 + \u679c\u91ac + \u904b\u52d5\u98f2\u6599<\/li>\n<li><strong>\u665a\u9910<\/strong>\uff1a\u610f\u7c89 + \u756a\u8304\u91ac + \u5c11\u91cf\u96de\u8089<\/li>\n<\/ul>\n<p>\u26a0\ufe0f \u78b3\u6c34\u8ca0\u8f09\u671f\u9593\u540c\u6642\u589e\u52a0\u6c34\u5206\u651d\u53d6\uff0c\u6bcf\u514b\u809d\u7cd6\u9700\u8981 3g \u6c34\u5206\u5132\u5b58\u3002\u9ad4\u91cd\u8f15\u5fae\u4e0a\u5347\uff081\u20132kg\uff09\u5c6c\u6b63\u5e38\u73fe\u8c61\uff0c\u662f\u6c34\u5206\u800c\u975e\u8102\u80aa\u3002<\/p>\n<h2>\u8cfd\u524d\u4e00\u5929\u98f2\u98df<\/h2>\n<p>\u4fdd\u6301\u719f\u6089\u7684\u98df\u7269\uff0c<strong>\u7d55\u5c0d\u4e0d\u8981\u5617\u8a66\u65b0\u98df\u7269<\/strong>\u3002\u5efa\u8b70\uff1a<\/p>\n<ul>\n<li>\u4ee5\u767d\u98ef\u6216\u767d\u9eb5\u5305\u70ba\u4e3b\uff08\u4f4e\u7e96\u7dad\uff0c\u6e1b\u5c11\u8178\u80c3\u8ca0\u64d4\uff09<\/li>\n<li>\u86cb\u767d\u8cea\u9078\u64c7\u6613\u6d88\u5316\u7684\u96de\u80f8\u6216\u767d\u9b5a<\/li>\n<li>\u907f\u514d\u9ad8\u7e96\u852c\u83dc\u3001\u8c46\u985e\u3001\u8f9b\u8fa3\u98df\u7269<\/li>\n<li>\u5145\u8db3\u88dc\u6c34\uff1a\u76ee\u6a19\u5c0f\u4fbf\u5448\u6de1\u9ec3\u8272<\/li>\n<li>\u665a\u4e0a 10 \u6642\u524d\u5b8c\u6210\u665a\u9910\uff0c\u7559\u51fa\u5145\u8db3\u6d88\u5316\u6642\u9593<\/li>\n<\/ul>\n<h2>\u6bd4\u8cfd\u7576\u5929\u98f2\u98df<\/h2>\n<h3>\u8cfd\u524d3\u20134\u5c0f\u6642\u65e9\u9910<\/h3>\n<p>\u8f15\u91cf\u3001\u6613\u6d88\u5316\u7684\u78b3\u6c34\u70ba\u4e3b\uff1a<\/p>\n<ul>\n<li>\u767d\u9eb5\u5305 2 \u7247 + \u5c11\u91cf\u679c\u91ac<\/li>\n<li>\u9999\u8549 1\u20132 \u689d<\/li>\n<li>\u904b\u52d5\u98f2\u6599\u6216\u7a00\u91cb\u679c\u6c41<\/li>\n<li>\u907f\u514d\u9ad8\u8102\u3001\u9ad8\u7e96\u3001\u9ad8\u86cb\u767d\u98df\u7269<\/li>\n<\/ul>\n<h3>\u8cfd\u524d 30\u201360 \u5206\u9418<\/h3>\n<p>\u5982\u6709\u9700\u8981\u53ef\u9032\u98df\u5c0f\u91cf\u5feb\u901f\u78b3\u6c34\uff1a\u80fd\u91cf\u81a0\u3001\u9999\u8549\u534a\u689d\u3001\u904b\u52d5\u7cd6\u679c\u3002\u907f\u514d\u9ad8GI\u7cd6\u5206\uff08\u5982\u7cd6\u679c\u3001\u6c7d\u6c34\uff09\uff0c\u53ef\u80fd\u5c0e\u81f4\u8840\u7cd6\u6025\u5347\u5f8c\u8dcc\u3002<\/p>\n<h3>\u6bd4\u8cfd\u4e2d\u88dc\u7d66\u7b56\u7565<\/h3>\n<p>\u5168\u99ac\u6bd4\u8cfd\u4e2d\uff0c\u809d\u7cd6\u5132\u91cf\u901a\u5e38\u5728 <strong>30\u201335km<\/strong> \u8017\u76e1\uff08\u4fd7\u7a31\u300c\u649e\u7246\u300d\uff09\u3002\u9810\u9632\u7b56\u7565\uff1a<\/p>\n<ul>\n<li>\u6bcf <strong>45\u201360 \u5206\u9418<\/strong> \u88dc\u5145 <strong>30\u201360g<\/strong> \u78b3\u6c34\uff08\u80fd\u91cf\u81a0\u3001\u80fd\u91cf\u68d2\u3001\u9999\u8549\uff09<\/li>\n<li>\u6bcf\u500b\u88dc\u6c34\u7ad9\u98f2 150\u2013250ml \u6c34\u6216\u904b\u52d5\u98f2\u6599<\/li>\n<li>\u5929\u6c23\u708e\u71b1\u6642\u589e\u52a0\u96fb\u89e3\u8cea\u88dc\u5145<\/li>\n<li>\u5728\u8a13\u7df4\u4e2d\u7df4\u7fd2\u88dc\u7d66\uff0c\u8b93\u8178\u80c3\u9069\u61c9<\/li>\n<\/ul>\n<h2>\u8cfd\u5f8c\u6062\u5fa9\u98f2\u98df<\/h2>\n<p>\u5b8c\u6210\u6bd4\u8cfd\u5f8c <strong>30 \u5206\u9418\u5167<\/strong>\u958b\u59cb\u88dc\u5145\uff0c\u9ec3\u91d1\u6062\u5fa9\u7a97\u53e3\u4e0d\u53ef\u932f\u904e\uff1a<\/p>\n<ul>\n<li><strong>\u78b3\u6c34<\/strong>\uff1a\u88dc\u5145\u6d88\u8017\u7684\u809d\u7cd6\uff081\u20131.5g\/kg\uff09<\/li>\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a\u4fee\u5fa9\u53d7\u640d\u808c\u8089\uff0820\u201330g\uff09<\/li>\n<li><strong>\u6db2\u9ad4<\/strong>\uff1a\u88dc\u5145\u6d41\u5931\u6c34\u5206\uff0c\u76ee\u6a19\uff1a\u9ad4\u91cd\u6bcf\u6e1b\u5c111kg\u88dc\u51451.5L<\/li>\n<\/ul>\n<p>\u8cfd\u5f8c\u5feb\u901f\u88dc\u7d66\u9078\u9805\uff1a\u5de7\u514b\u529b\u725b\u5976\uff08\u78b3\u6c34+\u86cb\u767d\u8cea\u517c\u5099\uff09\u3001\u96de\u8089\u4e09\u6587\u6cbb\u3001\u9999\u8549 + \u86cb\u767d\u98f2\u54c1\u3002<\/p>\n<h2>\u88dc\u5145\u5291\u5efa\u8b70<\/h2>\n<ul>\n<li><strong>\u96fb\u89e3\u8cea<\/strong>\uff1a\u8a13\u7df4\u53ca\u6bd4\u8cfd\u671f\u9593\u88dc\u5145\u9209\u3001\u9240\u3001\u9382<\/li>\n<li><strong>\u9435\u8cea<\/strong>\uff1a\u8dd1\u6b65\u54e1\u7279\u5225\u5bb9\u6613\u7f3a\u9435\uff08\u300c\u8173\u5e95\u6eb6\u8840\u300d\uff09\uff0c\u5973\u6027\u5c24\u5176\u6ce8\u610f<\/li>\n<li><strong>\u7dad\u4ed6\u547dD<\/strong>\uff1a\u9aa8\u9abc\u5065\u5eb7\uff0c\u9999\u6e2f\u4eba\u666e\u904d\u7f3a\u4e4f<\/li>\n<li><strong>Omega-3<\/strong>\uff1a\u6297\u708e\uff0c\u52a0\u901f\u6062\u5fa9<\/li>\n<li><strong>\u5496\u5561\u56e0<\/strong>\uff1a\u8cfd\u524d 60 \u5206\u9418 3\u20136mg\/kg \u53ef\u63d0\u5347\u8868\u73fe<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u8dd1\u624b\u5be6\u7528\u98f2\u98df\u8cbc\u58eb<\/h2>\n<ul>\n<li>\u8336\u9910\u5ef3\u9078\u64c7\uff1a\u8d70\u751c\u8d70\u5976\u5976\u8336\u5496\u5561\uff0c\u9078\u70da\u86cb\u3001\u706b\u817f\u86cb\u6cbb\uff08\u5c11\u91ac\uff09<\/li>\n<li>\u4fbf\u5229\u5e97\u88dc\u7d66\uff1a\u71d5\u9ea5\u68d2\u3001\u9999\u8549\u3001\u4f4e\u7cd6\u8c46\u6f3f\u3001\u96de\u86cb\u4e09\u6587\u6cbb<\/li>\n<li>\u9577\u8ab2\u5f8c\u5feb\u901f\u88dc\u5145\uff1a\u8d85\u5e02\u4e73\u916a + \u9999\u8549\u3001\u5373\u98df\u71d5\u9ea5 + \u86cb\u767d\u7c89<\/li>\n<li>\u907f\u514d\u8cfd\u524d\u5617\u8a66\u65b0\u98df\u7269\u6216\u9910\u5ef3\u2014\u2014\u8178\u80c3\u5065\u5eb7\u6bd4\u53e3\u8179\u4e4b\u617e\u91cd\u8981<\/li>\n<\/ul>\n<div style=\"background:#f0f9f0;padding:20px;border-left:4px solid #4CAF50;margin:30px 0;\">\n<h3>\ud83e\udd57 \u61f6\u5f97\u8a08\u7b97\uff1f\u8b93 Nutrigo 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href=\"https:\/\/nutrigo.hk\/en\/\u8dd1\u6b65\u71df\u990a\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u624b\u5fc5\u77e5\u7684\u98f2\u98df\u7b56\u7565\uff0c\u63d0\u901f\u3001\u8010\u529b\u3001\u6062\u5fa9\u4e00\u6b21\u641e\u6382\/\">\u8dd1\u6b65\u71df\u990a\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u624b\u5fc5\u77e5\u7684\u98f2\u98df\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/\u5065\u8eab\u5f8c\u9ec3\u91d130\u5206\u9418\uff1a\u904b\u52d5\u5f8c\u61c9\u8a72\u98df\u54a9\u5148\u6700\u6709\u6548\/\">\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 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