{"id":27885,"date":"2026-03-31T09:07:24","date_gmt":"2026-03-31T01:07:24","guid":{"rendered":"https:\/\/nutrigo.hk\/powerlifting-diet-guide-hong-kong\/"},"modified":"2026-03-31T09:07:24","modified_gmt":"2026-03-31T01:07:24","slug":"powerlifting-diet-guide-hong-kong","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/powerlifting-diet-guide-hong-kong\/","title":{"rendered":"\u529b\u91cf\u8209\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2fPowerlifting\u904b\u52d5\u54e1\u5fc5\u77e5\u7684\u71df\u990a\u7b56\u7565\u3001\u5099\u8cfd\u98f2\u98df\u8207\u88dc\u5145\u5efa\u8b70"},"content":{"rendered":"<p>\u529b\u91cf\u8209\uff08Powerlifting\uff09\u4fc2\u4e00\u9805\u5c0d\u529b\u91cf\u8981\u6c42\u6975\u9ad8\u7684\u7af6\u6280\u904b\u52d5\uff0c\u4e3b\u8981\u7531\u6df1\u8e72\uff08Squat\uff09\u3001\u81e5\u63a8\uff08Bench Press\uff09\u540c\u786c\u8209\uff08Deadlift\uff09\u4e09\u500b\u9805\u76ee\u7d44\u6210\u3002\u8981\u5728\u9019\u4e09\u500b\u9805\u76ee\u53d6\u5f97\u7406\u60f3\u6210\u7e3e\uff0c\u9664\u4e86\u8a13\u7df4\u672c\u8eab\uff0c<strong>\u98f2\u98df\u7b56\u7565<\/strong>\u540c\u6a23\u81f3\u95dc\u91cd\u8981\u3002\u672c\u6587\u5c07\u70ba\u9999\u6e2f\u529b\u91cf\u8209\u611b\u597d\u8005\u63d0\u4f9b\u4e00\u5957\u5b8c\u6574\u7684\u98f2\u98df\u6307\u5357\uff0c\u6db5\u84cb\u71b1\u91cf\u9700\u6c42\u3001\u4e09\u5927\u71df\u990a\u7d20\u6bd4\u4f8b\u3001\u5099\u8cfd\u98f2\u98df\u8a08\u5283\u53ca\u65e5\u5e38\u88dc\u5145\u5efa\u8b70\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u529b\u91cf\u8209\u98f2\u98df vs \u5065\u7f8e\u98f2\u98df\uff1a\u6709\u54a9\u5206\u5225\uff1f<\/h2>\n\n\n\n<p>\u597d\u591a\u4eba\u6703\u5c07\u529b\u91cf\u8209\u540c\u5065\u7f8e\u7684\u98f2\u98df\u65b9\u5f0f\u6df7\u6dc6\uff0c\u4f46\u5169\u8005\u5176\u5be6\u6709\u6839\u672c\u4e0a\u7684\u5206\u5225\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u529b\u91cf\u8209<\/strong>\uff1a\u76ee\u6a19\u4fc2\u6700\u5927\u5316\u529b\u91cf\u8f38\u51fa\uff0c\u9ad4\u91cd\u5206\u7d1a\u5236\u4ee4\u90e8\u5206\u904b\u52d5\u54e1\u9700\u8981\u7dad\u6301\u6216\u589e\u52a0\u9ad4\u91cd\uff0c\u98f2\u98df\u4ee5\u652f\u6490\u9ad8\u5f37\u5ea6\u8a13\u7df4\u70ba\u6838\u5fc3\u3002<\/li>\n<li><strong>\u5065\u7f8e<\/strong>\uff1a\u76ee\u6a19\u4fc2\u8996\u89ba\u4e0a\u7684\u808c\u8089\u7dda\u689d\uff0c\u98f2\u98df\u4ee5\u63a7\u5236\u9ad4\u8102\u7387\u70ba\u91cd\u9ede\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u529b\u91cf\u8209\u904b\u52d5\u54e1\u901a\u5e38\u9700\u8981\u651d\u5165<strong>\u66f4\u591a\u7e3d\u71b1\u91cf<\/strong>\uff0c\u4ee5\u652f\u6490\u9ad8\u5f37\u5ea6\u8a13\u7df4\u53ca\u4fc3\u9032\u795e\u7d93\u808c\u8089\u9069\u61c9\uff0c\u800c\u975e\u55ae\u7d14\u8ffd\u6c42\u4f4e\u9ad4\u8102\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u71b1\u91cf\u9700\u6c42\uff1a\u529b\u91cf\u8209\u904b\u52d5\u54e1\u8981\u98df\u5e7e\u591a\uff1f<\/h2>\n\n\n\n<p>\u529b\u91cf\u8209\u8a13\u7df4\u5c6c\u65bc\u7121\u6c27\u904b\u52d5\uff0c\u6bcf\u6b21\u8a13\u7df4\u6d88\u8017\u7684\u71b1\u91cf\u53ef\u7531400\u81f3800\u5361\u8def\u91cc\u4e0d\u7b49\uff0c\u8996\u4e4e\u8a13\u7df4\u5f37\u5ea6\u3001\u6642\u9577\u53ca\u500b\u4eba\u9ad4\u91cd\u3002\u4e00\u822c\u5efa\u8b70\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u589e\u529b\u671f\uff08Bulk\uff09<\/strong>\uff1a\u6bcf\u65e5\u71b1\u91cf\u76c8\u9918\u7d04250\u2013500kcal\uff0c\u4ee5\u6162\u6162\u589e\u52a0\u808c\u8089\u91cf\u540c\u529b\u91cf\u3002<\/li>\n<li><strong>\u6e1b\u91cd\u671f\uff08Cut\uff09<\/strong>\uff1a\u6bcf\u65e5\u71b1\u91cf\u8d64\u5b57\u7d04300\u2013500kcal\uff0c\u5728\u76e1\u91cf\u4fdd\u7559\u529b\u91cf\u7684\u524d\u63d0\u4e0b\u6e1b\u8f15\u9ad4\u91cd\u3002<\/li>\n<li><strong>\u7dad\u6301\u671f<\/strong>\uff1a\u651d\u5165\u8207\u6d88\u8017\u76f8\u7b49\uff0c\u4fdd\u6301\u529b\u91cf\u53ca\u9ad4\u91cd\u7a69\u5b9a\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u8a08\u7b97\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\u53ef\u4f7f\u7528Mifflin-St Jeor\u516c\u5f0f\uff0c\u518d\u4e58\u4ee5\u6d3b\u52d5\u4fc2\u6578\uff08\u8a13\u7df4\u65e5\u5efa\u8b701.55\u20131.725\uff09\u5f97\u51fa\u6bcf\u65e5\u7e3d\u71b1\u91cf\u9700\u6c42\uff08TDEE\uff09\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e09\u5927\u71df\u990a\u7d20\u6bd4\u4f8b\u5efa\u8b70<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u86cb\u767d\u8cea\uff1a\u808c\u8089\u4fee\u5fa9\u8207\u529b\u91cf\u63d0\u5347\u7684\u6838\u5fc3<\/h3>\n\n\n\n<p>\u5c0d\u529b\u91cf\u8209\u904b\u52d5\u54e1\u4f86\u8aaa\uff0c\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u5efa\u8b70\u70ba<strong>\u6bcf\u516c\u65a4\u9ad4\u91cd1.6\u20132.2\u514b<\/strong>\u3002\u86cb\u767d\u8cea\u6709\u52a9\u808c\u8089\u7e96\u7dad\u4fee\u5fa9\uff0c\u4fc3\u9032\u529b\u91cf\u9069\u61c9\u3002\u4ee580\u516c\u65a4\u904b\u52d5\u54e1\u70ba\u4f8b\uff0c\u6bcf\u65e5\u61c9\u651d\u53d6128\u2013176\u514b\u86cb\u767d\u8cea\u3002<\/p>\n\n\n\n<p>\u512a\u8cea\u86cb\u767d\u8cea\u4f86\u6e90\u5305\u62ec\uff1a\u96de\u80f8\u8089\u3001\u725b\u8089\u3001\u4e09\u6587\u9b5a\u3001\u96de\u86cb\u3001\u5e0c\u81d8\u4e73\u916a\u3001\u8c46\u8150\u53ca\u4e73\u6e05\u86cb\u767d\u7c89\u3002\u5efa\u8b70\u6bcf\u9910\u5747\u52fb\u5206\u914d\u86cb\u767d\u8cea\u651d\u53d6\uff0c\u6bcf\u9910\u7d0430\u201340\u514b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u78b3\u6c34\u5316\u5408\u7269\uff1a\u529b\u91cf\u8a13\u7df4\u7684\u4e3b\u8981\u71c3\u6599<\/h3>\n\n\n\n<p>\u78b3\u6c34\u5316\u5408\u7269\u4fc2\u529b\u91cf\u8209\u8a13\u7df4\u4e2d\u6700\u91cd\u8981\u7684\u80fd\u91cf\u4f86\u6e90\uff0c\u63d0\u4f9b\u808c\u8089\u7cd6\u539f\u4ee5\u652f\u6490\u9ad8\u5f37\u5ea6\u8f38\u51fa\u3002\u5efa\u8b70\u651d\u53d6\u91cf\u70ba<strong>\u6bcf\u516c\u65a4\u9ad4\u91cd3\u20135\u514b<\/strong>\uff0c\u8a13\u7df4\u65e5\u53ef\u9069\u7576\u589e\u52a0\u81f36\u514b\u3002<\/p>\n\n\n\n<p>\u8a13\u7df4\u524d2\u20133\u5c0f\u6642\u651d\u53d6\u6162\u6d88\u5316\u78b3\u6c34\uff08\u7cd9\u7c73\u3001\u71d5\u9ea5\u3001\u756a\u85af\uff09\uff0c\u8a13\u7df4\u5f8c\u7acb\u5373\u88dc\u5145\u5feb\u6d88\u5316\u78b3\u6c34\uff08\u767d\u98ef\u3001\u9999\u8549\u3001\u904b\u52d5\u98f2\u6599\uff09\u4ee5\u52a0\u901f\u7cd6\u539f\u88dc\u5145\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8102\u80aa\uff1a\u8377\u723e\u8499\u5e73\u8861\u4e0d\u53ef\u7f3a<\/h3>\n\n\n\n<p>\u8102\u80aa\u5c0d\u776a\u56fa\u916e\u7b49\u5408\u6210\u4ee3\u8b1d\u8377\u723e\u8499\u7684\u5206\u6ccc\u81f3\u95dc\u91cd\u8981\uff0c\u5efa\u8b70\u4f54\u6bcf\u65e5\u7e3d\u71b1\u91cf\u7684<strong>20\u201335%<\/strong>\u3002\u512a\u5148\u9078\u64c7\u5065\u5eb7\u8102\u80aa\u4f86\u6e90\uff1a\u6a44\u6b16\u6cb9\u3001\u725b\u6cb9\u679c\u3001\u5805\u679c\u3001\u4e09\u6587\u9b5a\u53ca\u4e9e\u9ebb\u7c7d\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5099\u8cfd\u524d\u7684\u9ad4\u91cd\u7ba1\u7406\u7b56\u7565<\/h2>\n\n\n\n<p>\u529b\u91cf\u8209\u6bd4\u8cfd\u6709\u56b4\u683c\u7684\u9ad4\u91cd\u5206\u7d1a\uff0c\u56e0\u6b64\u300c\u5207\u91cd\u300d\uff08Weight Cut\uff09\u4fc2\u5099\u8cfd\u7684\u91cd\u8981\u74b0\u7bc0\u3002\u4ee5\u4e0b\u4fc2\u5b89\u5168\u6709\u6548\u7684\u5099\u8cfd\u7b56\u7565\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8cfd\u524d12\u20138\u9031<\/strong>\uff1a\u7de9\u6162\u6e1b\u91cd\uff0c\u6bcf\u9031\u6e1b0.5\u20131%\u9ad4\u91cd\uff0c\u4fdd\u7559\u6700\u591a\u529b\u91cf\u3002<\/li>\n<li><strong>\u8cfd\u524d1\u9031<\/strong>\uff1a\u6e1b\u5c11\u9209\u651d\u53d6\u3001\u8abf\u6574\u6c34\u5206\u53ca\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\uff0c\u8f15\u5fae\u964d\u4f4e\u9ad4\u91cd\u3002<\/li>\n<li><strong>\u8cfd\u5f8c\u6062\u5fa9\u88dc\u6c34<\/strong>\uff1a\u6bd4\u8cfd\u524d\u4e00\u665a\u6216\u7576\u65e5\u88dc\u5145\u96fb\u89e3\u8cea\u98f2\u6599\u53ca\u78b3\u6c34\uff0c\u5feb\u901f\u6062\u5fa9\u9ad4\u91cd\u540c\u529b\u91cf\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6ce8\u610f\uff1a\u6975\u7aef\u7684\u5feb\u901f\u5207\u91cd\uff08\u598248\u5c0f\u6642\u5167\u6e1b4\u20135kg\uff09\u6703\u56b4\u91cd\u5f71\u97ff\u529b\u91cf\u8868\u73fe\u53ca\u8eab\u9ad4\u5065\u5eb7\uff0c\u61c9\u76e1\u91cf\u907f\u514d\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8a13\u7df4\u65e5\u98f2\u98df\u6642\u6a5f\u5b89\u6392<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u6642\u9593<\/th><th>\u5efa\u8b70\u98f2\u98df<\/th><\/tr><\/thead><tbody><tr><td>\u8a13\u7df4\u524d2\u20133\u5c0f\u6642<\/td><td>1\u4efd\u78b3\u6c34\uff08\u7cd9\u7c73\/\u756a\u85af\uff09+ \u86cb\u767d\u8cea\uff08\u96de\u80f8\/\u96de\u86cb\uff09+ \u5c11\u91cf\u852c\u83dc<\/td><\/tr><tr><td>\u8a13\u7df4\u524d30\u201360\u5206\u9418<\/td><td>\u5c0f\u91cf\u5feb\u6d88\u5316\u78b3\u6c34\uff08\u9999\u8549\uff09+ \u5496\u5561\u56e0\uff08\u53ef\u9078\uff09<\/td><\/tr><tr><td>\u8a13\u7df4\u4e2d<\/td><td>\u5145\u8db3\u6c34\u5206\uff08\u6bcf20\u5206\u9418150\u2013200ml\uff09\uff1b\u8a13\u7df4\u8d85\u904e90\u5206\u9418\u53ef\u52a0\u96fb\u89e3\u8cea<\/td><\/tr><tr><td>\u8a13\u7df4\u5f8c30\u5206\u9418\u5167<\/td><td>\u4e73\u6e05\u86cb\u767d\u7c89\uff0825\u201340g\uff09+ \u5feb\u6d88\u5316\u78b3\u6c34\uff08\u767d\u98ef\/\u904b\u52d5\u98f2\u6599\uff09<\/td><\/tr><tr><td>\u8a13\u7df4\u5f8c2\u5c0f\u6642<\/td><td>\u5747\u8861\u6b63\u9910\uff1a\u86cb\u767d\u8cea + \u78b3\u6c34 + \u852c\u83dc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u529b\u91cf\u8209\u904b\u52d5\u54e1\u7684\u5be6\u7528\u98f2\u98df\u5efa\u8b70<\/h2>\n\n\n\n<p>\u9999\u6e2f\u4eba\u751f\u6d3b\u7bc0\u594f\u5feb\uff0c\u5916\u98df\u6a5f\u6703\u591a\uff0c\u4ee5\u4e0b\u4fc2\u4e00\u4e9b\u9069\u5408\u9999\u6e2f\u529b\u91cf\u8209\u611b\u597d\u8005\u7684\u5be6\u7528\u98f2\u98df\u8cbc\u58eb\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8336\u9910\u5ef3\u9078\u64c7<\/strong>\uff1a\u53c9\u71d2\u98ef\uff08\u5c11\u751c\u91ac\uff09+ 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