{"id":28097,"date":"2026-04-05T09:25:43","date_gmt":"2026-04-05T01:25:43","guid":{"rendered":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/"},"modified":"2026-04-05T09:25:43","modified_gmt":"2026-04-05T01:25:43","slug":"protein-timing-muscle-synthesis-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/protein-timing-muscle-synthesis-guide\/","title":{"rendered":"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u628a\u63e1\u9ec3\u91d1\u7a97\u53e3\u6700\u5927\u5316\u808c\u8089\u5408\u6210\uff1f"},"content":{"rendered":"<p>\u55ba\u5065\u8eab\u754c\uff0c\u5927\u5bb6\u90fd\u77e5\u86cb\u767d\u8cea\u91cd\u8981\uff0c\u4f46\u300c\u5e7e\u6642\u98df\u86cb\u767d\u8cea\u300d\u540c\u300c\u98df\u5e7e\u591a\u86cb\u767d\u8cea\u300d\u4e00\u6a23\u95dc\u9375\u3002\u7121\u8ad6\u4f60\u4fc2\u589e\u808c\u5b9a\u6e1b\u8102\uff0c\u638c\u63e1\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\uff0c\u53ef\u4ee5\u4ee4\u4f60\u5605\u52aa\u529b\u4e8b\u534a\u529f\u500d\u3002\u4eca\u7bc7\u6587\u7ae0\u6703\u5f9e\u79d1\u5b78\u89d2\u5ea6\u62c6\u89e3\u86cb\u767d\u8cea\u6642\u6a5f\u7684\u8ff7\u601d\u540c\u771f\u76f8\uff0c\u5e6b\u52a9\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5236\u5b9a\u6700\u6709\u6548\u5605\u98f2\u98df\u7b56\u7565\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4ec0\u9ebc\u662f\u86cb\u767d\u8cea\u6642\u6a5f\uff08Protein Timing\uff09\uff1f<\/h2>\n\n\n\n<p>\u86cb\u767d\u8cea\u6642\u6a5f\u4fc2\u6307\u5728\u7279\u5b9a\u6642\u9593\u9ede\u651d\u53d6\u86cb\u767d\u8cea\uff0c\u4ee5\u6700\u5927\u5316\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\uff08Muscle Protein Synthesis, MPS\uff09\u540c\u6062\u5fa9\u6548\u679c\u3002\u50b3\u7d71\u5065\u8eab\u754c\u4e00\u76f4\u6d41\u884c\u300c\u5408\u6210\u4ee3\u8b1d\u7a97\u53e3\uff08Anabolic Window\uff09\u300d\u7406\u8ad6\u2014\u2014\u8a8d\u70ba\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\u5fc5\u9808\u88dc\u5145\u86cb\u767d\u8cea\uff0c\u5426\u5247\u6703\u932f\u5931\u808c\u8089\u751f\u9577\u6a5f\u6703\u3002<\/p>\n\n\n\n<p>\u4f46\u6700\u65b0\u7814\u7a76\u5c0d\u5462\u500b\u8aaa\u6cd5\u6709\u66f4\u7d30\u7dfb\u5605\u89e3\u91cb\u3002\u8b93\u6211\u5011\u9010\u4e00\u4e86\u89e3\u4e0d\u540c\u6642\u6bb5\u5605\u86cb\u767d\u8cea\u7b56\u7565\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8a13\u7df4\u524d\u86cb\u767d\u8cea\uff1a\u6709\u5187\u5fc5\u8981\uff1f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u79d1\u5b78\u7814\u7a76\u600e\u9ebc\u8aaa<\/h3>\n\n\n\n<p>\u7814\u7a76\u986f\u793a\uff0c\u8a13\u7df4\u524d1-2\u5c0f\u6642\u651d\u53d6\u86cb\u767d\u8cea\u53ef\u4ee5\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u63d0\u5347\u8a13\u7df4\u671f\u9593\u5605\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u901f\u7387<\/li>\n<li>\u6e1b\u5c11\u8a13\u7df4\u5f15\u8d77\u5605\u808c\u8089\u5206\u89e3\uff08catabolism\uff09<\/li>\n<li>\u6539\u5584\u8a13\u7df4\u8868\u73fe\uff0c\u7279\u5225\u4fc2\u529b\u91cf\u8f38\u51fa<\/li>\n<li>\u589e\u52a0\u8840\u6db2\u4e2d\u80fa\u57fa\u9178\u6fc3\u5ea6\uff0c\u70ba\u808c\u8089\u63d0\u4f9b\u5373\u6642\u539f\u6599<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u5be6\u969b\u5efa\u8b70<\/h3>\n\n\n\n<p><strong>\u8a13\u7df4\u524d1.5-2\u5c0f\u6642\uff1a<\/strong>\u651d\u53d620-40\u514b\u512a\u8cea\u86cb\u767d\u8cea\uff0c\u914d\u5408\u9069\u91cf\u78b3\u6c34\u5316\u5408\u7269\u3002\u4f8b\u5982\u96de\u80f8\u8089\u98ef\u3001\u5e0c\u81d8\u4e73\u916a\u914d\u6c34\u679c\u3001\u6216\u86cb\u767d\u7c89\u914d\u9999\u8549\u3002<\/p>\n\n\n\n<p><strong>\u5982\u679c\u8a13\u7df4\u524d\u6642\u9593\u4e0d\u5920\uff1a<\/strong>\u53ef\u4ee5\u5728\u8a13\u7df4\u524d30-60\u5206\u9418\u98f2\u86cb\u767d\u8cea\u98f2\u54c1\uff08\u4e73\u6e05\u86cb\u767d\uff09\uff0c\u56e0\u70ba\u6db2\u614b\u86cb\u767d\u8cea\u5438\u6536\u66f4\u5feb\uff0c\u5514\u6703\u9020\u6210\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c\u86cb\u767d\u8cea\uff1a\u9ec3\u91d1\u7a97\u53e3\u5230\u5e95\u6709\u5e7e\u9577\uff1f<\/h2>\n\n\n\n<p>\u5462\u500b\u4fc2\u6700\u591a\u8aa4\u89e3\u5605\u8a71\u984c\u3002\u50b3\u7d71\u7406\u8ad6\u8a71\u8a13\u7df4\u5f8c30\u5206\u9418\u4fc2\u300c\u9ec3\u91d1\u7a97\u53e3\u300d\uff0c\u4f46\u8fd1\u5e74\u7814\u7a76\u986f\u793a\u60c5\u6cc1\u66f4\u8907\u96dc\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7a97\u53e3\u6bd4\u4f60\u60f3\u7684\u66f4\u9577<\/h3>\n\n\n\n<p>2013\u5e74\u767c\u8868\u55ba\u300aJournal of the International Society of Sports Nutrition\u300b\u5605\u7814\u7a76\u6307\u51fa\uff0c\u8a13\u7df4\u5f8c\u5605\u5408\u6210\u4ee3\u8b1d\u7a97\u53e3\u5be6\u969b\u4e0a\u53ef\u4ee5\u6301\u7e8c<strong>4-6\u5c0f\u6642<\/strong>\uff0c\u800c\u5514\u4fc230\u5206\u9418\u3002\u63db\u53e5\u8a71\u8aaa\uff0c\u5982\u679c\u4f60\u8a13\u7df4\u524d1-2\u5c0f\u6642\u5df2\u98df\u5497\u86cb\u767d\u8cea\uff0c\u7a97\u53e3\u6703\u81ea\u7136\u5ef6\u9577\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u4f46\u8d8a\u5feb\u88dc\u5145\u8d8a\u597d<\/h3>\n\n\n\n<p>\u96d6\u7136\u7a97\u53e3\u66f4\u9577\uff0c\u4f46\u7814\u7a76\u4ecd\u7136\u986f\u793a\u8a13\u7df4\u5f8c<strong>2\u5c0f\u6642\u5167<\/strong>\u88dc\u5145\u86cb\u767d\u8cea\u6548\u679c\u6700\u4f73\u3002\u7406\u60f3\u60c5\u6cc1\u4e0b\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8a13\u7df4\u5f8c30-60\u5206\u9418\uff1a<\/strong>\u651d\u53d620-40\u514b\u5feb\u901f\u5438\u6536\u86cb\u767d\u8cea\uff08\u4e73\u6e05\u86cb\u767d\u6700\u7406\u60f3\uff09<\/li>\n<li><strong>\u914d\u5408\u78b3\u6c34\u5316\u5408\u7269\uff1a<\/strong>\u6bd4\u4f8b\u7d042:1\uff08\u78b3\u6c34:\u86cb\u767d\u8cea\uff09\uff0c\u5e6b\u52a9\u80f0\u5cf6\u7d20\u5206\u6ccc\uff0c\u4fc3\u9032\u80fa\u57fa\u9178\u9032\u5165\u808c\u8089\u7d30\u80de<\/li>\n<li><strong>\u52a0\u5165\u96fb\u89e3\u8cea\uff1a<\/strong>\u88dc\u5145\u8a13\u7df4\u4e2d\u6d41\u5931\u7684\u9209\u3001\u9240\u3001\u9382<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u7684\u5be6\u969b\u6311\u6230<\/h3>\n\n\n\n<p>\u55ba\u9999\u6e2fgym\u5f8c\u88dc\u5145\u86cb\u767d\u8cea\u9762\u5c0d\u5514\u5c11\u73fe\u5be6\u554f\u984c\uff1agym\u623f\u7d30\u3001\u66f4\u8863\u5ba4\u5514\u65b9\u4fbf\u9032\u98df\u3001\u8981\u8d95\u8fd4\u516c\u53f8\u6216\u63a5\u5c0f\u670b\u53cb\u653e\u5b78\u7b49\u3002\u4ee5\u4e0b\u4fc2\u4e00\u5572\u5be6\u969b\u53ef\u884c\u5605\u65b9\u6848\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5e36\u5099\u86cb\u767d\u8cea\u98f2\u54c1\uff1a<\/strong>\u9810\u5148\u6df7\u597d\u4e73\u6e05\u86cb\u767d\u653e\u4fdd\u6eab\u74f6\uff0cgym\u5b8c\u5373\u98f2<\/li>\n<li><strong>\u5e0c\u81d8\u4e73\u916a+\u6c34\u679c\uff1a<\/strong>\u65b9\u4fbf\u651c\u5e36\uff0c\u86cb\u767d\u8cea\u542b\u91cf\u9ad8\uff0c\u5514\u9700\u8981\u70f9\u8abf<\/li>\n<li><strong>\u6c34\u716e\u86cb\uff1a<\/strong>\u6bcf\u96bb\u86cb\u542b6\u514b\u86cb\u767d\u8cea\uff0c\u65b9\u4fbf\u3001\u5e73\u50f9\u3001\u5514\u9700\u8981\u96ea\u85cf<\/li>\n<li><strong>\u5065\u5eb7\u4fbf\u7576\u8a02\u8cfc\uff1a<\/strong>\u63d0\u524d\u9810\u8a02\u9ad8\u86cb\u767d\u4fbf\u7576\uff0cgym\u5b8c\u5373\u53d6<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u7761\u524d\u86cb\u767d\u8cea\uff1a\u589e\u808c\u7684\u96b1\u85cf\u6b66\u5668<\/h2>\n\n\n\n<p>\u5462\u500b\u4fc2\u597d\u591a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5ffd\u7565\u5605\u6642\u6a5f\u3002\u8377\u862d\u99ac\u65af\u7279\u91cc\u8d6b\u7279\u5927\u5b78\uff08Maastricht University\uff09\u5605\u7814\u7a76\u767c\u73fe\uff0c\u7761\u524d\u651d\u53d6<strong>40\u514b\u916a\u86cb\u767d\uff08Casein\uff09<\/strong>\u53ef\u4ee5\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6574\u665a\u6301\u7e8c\u70ba\u808c\u8089\u63d0\u4f9b\u80fa\u57fa\u9178\uff08\u56e0\u70ba\u916a\u86cb\u767d\u6d88\u5316\u901f\u5ea6\u6162\uff09<\/li>\n<li>\u6bd4\u5b89\u6170\u5291\u7d44\u63d0\u9ad8\u591c\u9593\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u738722%<\/li>\n<li>\u9577\u671f\u7814\u7a76\u986f\u793a\u53ef\u63d0\u5347\u808c\u8089\u91cf\u540c\u529b\u91cf\u589e\u9577<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u6700\u4f73\u7761\u524d\u86cb\u767d\u8cea\u9078\u64c7<\/h3>\n\n\n\n<p><strong>\u916a\u86cb\u767d\u7c89\uff08Casein Protein\uff09\uff1a<\/strong>\u6700\u76f4\u63a5\uff0c\u4f46\u9999\u6e2f\u5e02\u5834\u9078\u64c7\u8f03\u5c11\uff0c\u53ef\u4ee5\u7db2\u4e0a\u8cfc\u8cb7\u3002<\/p>\n\n\n\n<p><strong>\u8305\u5c4b\u829d\u58eb\uff08Cottage Cheese\uff09\uff1a<\/strong>\u5929\u7136\u916a\u86cb\u767d\u4f86\u6e90\uff0c\u6bcf100\u514b\u542b11\u514b\u86cb\u767d\u8cea\uff0c\u8d85\u5e02\u6709\u552e\u3002<\/p>\n\n\n\n<p><strong>\u5e0c\u81d8\u4e73\u916a\uff08Greek Yogurt\uff09\uff1a<\/strong>\u86cb\u767d\u8cea\u542b\u91cf\u8f03\u9ad8\uff0c\u6d88\u5316\u901f\u5ea6\u4ecb\u4e4e\u4e73\u6e05\u86cb\u767d\u540c\u916a\u86cb\u767d\u4e4b\u9593\u3002<\/p>\n\n\n\n<p><strong>\u5efa\u8b70\uff1a<\/strong>\u7761\u524d30-60\u5206\u9418\u651d\u53d630-40\u514b\u916a\u86cb\u767d\u6216\u76f8\u7576\u5206\u91cf\u5605\u5929\u7136\u98df\u7269\u4f86\u6e90\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5168\u65e5\u86cb\u767d\u8cea\u5206\u4f48\u7b56\u7565<\/h2>\n\n\n\n<p>\u9664\u5497\u7279\u5b9a\u6642\u6a5f\uff0c\u5168\u65e5\u86cb\u767d\u8cea\u5605\u5e73\u5747\u5206\u4f48\u540c\u6a23\u91cd\u8981\u3002\u7814\u7a76\u986f\u793a\uff0c\u6bd4\u8d77\u5c07\u86cb\u767d\u8cea\u96c6\u4e2d\u55ba\u4e00\u5169\u9910\uff0c<strong>\u5747\u52fb\u5206\u4f48<\/strong>\u53ef\u4ee5\u66f4\u6709\u6548\u523a\u6fc0\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u6bcf\u9910\u5efa\u8b70\u86cb\u767d\u8cea\u651d\u53d6\u91cf<\/h3>\n\n\n\n<p>\u7814\u7a76\u986f\u793a\uff0c\u6bcf\u9910\u651d\u53d6<strong>20-40\u514b\u86cb\u767d\u8cea<\/strong>\u53ef\u4ee5\u6700\u5927\u5316\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u53cd\u61c9\u3002\u8d85\u904e40\u514b\u4e26\u5514\u80fd\u986f\u8457\u63d0\u5347\u6548\u679c\uff08\u591a\u9918\u5605\u6703\u7528\u4f5c\u80fd\u91cf\u6216\u6392\u51fa\u9ad4\u5916\uff09\u3002<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u6642\u6bb5<\/th><th>\u5efa\u8b70\u86cb\u767d\u8cea\u91cf<\/th><th>\u98df\u7269\u793a\u4f8b<\/th><\/tr><\/thead><tbody><tr><td>\u65e9\u9910<\/td><td>25-35\u514b<\/td><td>3\u96bb\u96de\u86cb+\u5e0c\u81d8\u4e73\u916a<\/td><\/tr><tr><td>\u5348\u9910<\/td><td>30-40\u514b<\/td><td>\u96de\u80f8\u8089\u98ef\u6216\u9b5a\u67f3\u9910<\/td><\/tr><tr><td>\u8a13\u7df4\u524d<\/td><td>20-30\u514b<\/td><td>\u4e73\u6e05\u86cb\u767d+\u9999\u8549<\/td><\/tr><tr><td>\u8a13\u7df4\u5f8c<\/td><td>25-40\u514b<\/td><td>\u4e73\u6e05\u86cb\u767d+\u5168\u9ea5\u9eb5\u5305<\/td><\/tr><tr><td>\u665a\u9910<\/td><td>30-40\u514b<\/td><td>\u725b\u6392\/\u9b5a\/\u8c6c\u8171\u8089<\/td><\/tr><tr><td>\u7761\u524d<\/td><td>30-40\u514b<\/td><td>\u916a\u86cb\u767d\/\u8305\u5c4b\u829d\u58eb<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e0d\u540c\u5065\u8eab\u76ee\u6a19\u7684\u86cb\u767d\u8cea\u6642\u6a5f\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u589e\u808c\u671f\uff08Bulking\uff09<\/h3>\n\n\n\n<p>\u76ee\u6a19\u662f\u6700\u5927\u5316\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\uff0c\u5efa\u8b70\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u516c\u65a4\u9ad4\u91cd\u651d\u53d61.6-2.2\u514b\u86cb\u767d\u8cea<\/li>\n<li>\u52064-6\u9910\u5747\u52fb\u651d\u53d6<\/li>\n<li>\u8a13\u7df4\u524d\u5f8c\u5404\u88dc\u5145\u4e00\u6b21\u86cb\u767d\u8cea<\/li>\n<li>\u7761\u524d\u88dc\u5145\u916a\u86cb\u767d<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u6e1b\u8102\u671f\uff08Cutting\uff09<\/h3>\n\n\n\n<p>\u5361\u8def\u91cc\u8d64\u5b57\u4e0b\u4fdd\u7559\u808c\u8089\uff0c\u5efa\u8b70\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u516c\u65a4\u9ad4\u91cd\u651d\u53d62.2-3.1\u514b\u86cb\u767d\u8cea\uff08\u6bd4\u589e\u808c\u671f\u66f4\u9ad8\uff0c\u56e0\u70ba\u9700\u8981\u4fdd\u8b77\u808c\u8089\uff09<\/li>\n<li>\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\u66f4\u52a0\u91cd\u8981\uff0c\u7279\u5225\u4fc2\u8a13\u7df4\u524d\u5f8c<\/li>\n<li>\u6bcf\u9910\u86cb\u767d\u8cea\u512a\u5148\uff0c\u5176\u5f8c\u8abf\u6574\u78b3\u6c34\u5316\u5408\u7269\u5206\u91cf<\/li>\n<li>\u907f\u514d\u9577\u6642\u9593\u65b7\u98df\uff08\u8d85\u904e5-6\u5c0f\u6642\u7121\u86cb\u767d\u8cea\u651d\u53d6\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u7dad\u6301\u671f\uff08Maintenance\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u516c\u65a4\u9ad4\u91cd\u651d\u53d61.2-1.6\u514b\u86cb\u767d\u8cea<\/li>\n<li>\u7dad\u6301\u6bcf\u65e53-4\u6b21\u86cb\u767d\u8cea\u651d\u53d6<\/li>\n<li>\u8a13\u7df4\u5f8c\u88dc\u5145\u4ecd\u7136\u91cd\u8981<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u5e38\u898b\u86cb\u767d\u8cea\u6642\u6a5f\u8aa4\u5340<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8aa4\u53401\uff1a\u300c\u5fc5\u9808\u559d\u86cb\u767d\u7c89\u624d\u6709\u6548\u300d<\/h3>\n\n\n\n<p>\u86cb\u767d\u7c89\u53ea\u4fc2\u65b9\u4fbf\u5605\u86cb\u767d\u8cea\u4f86\u6e90\uff0c\u4e26\u5514\u4fc2\u5fc5\u9700\u54c1\u3002\u5168\u98df\u7269\uff08\u96de\u80f8\u8089\u3001\u9b5a\u3001\u86cb\u3001\u8c46\u985e\uff09\u540c\u6a23\u6709\u6548\uff0c\u800c\u4e14\u542b\u6709\u66f4\u591a\u5fae\u91cf\u71df\u990a\u7d20\u3002\u86cb\u767d\u7c89\u5605\u512a\u52e2\u4fc2\u65b9\u4fbf\u3001\u5feb\u901f\u5438\u6536\uff08\u4e73\u6e05\u86cb\u767d\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8aa4\u53402\uff1a\u300c\u8a13\u7df4\u5f8c\u8981\u7acb\u5373\u98f2\u86cb\u767d\u8cea\uff0c\u5dee\u4e00\u5206\u9418\u90fd\u5514\u5f97\u300d<\/h3>\n\n\n\n<p>\u5982\u4f60\u8a13\u7df4\u524d\u5df2\u98df\u904e\u542b\u86cb\u767d\u8cea\u5605\u6b63\u9910\uff0c\u8a13\u7df4\u5f8c\u5605\u7a97\u53e3\u53ef\u4ee5\u5ef6\u9577\u81f32-4\u5c0f\u6642\u3002\u4e0d\u904e\u55ba\u53ef\u80fd\u60c5\u6cc1\u4e0b\uff0c\u8a13\u7df4\u5f8c2\u5c0f\u6642\u5167\u88dc\u5145\u4ecd\u7136\u4fc2\u6700\u4f73\u505a\u6cd5\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8aa4\u53403\uff1a\u300c\u98df\u8d8a\u591a\u86cb\u767d\u8cea\u8d8a\u597d\u300d<\/h3>\n\n\n\n<p>\u6bcf\u9910\u8d85\u904e40\u514b\u86cb\u767d\u8cea\u4e26\u5514\u80fd\u984d\u5916\u63d0\u5347\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u3002\u591a\u9918\u5605\u86cb\u767d\u8cea\u6703\u88ab\u8f49\u5316\u70ba\u80fd\u91cf\u6216\u6392\u51fa\u9ad4\u5916\uff0c\u540c\u6642\u589e\u52a0\u814e\u81df\u8ca0\u64d4\u3002<strong>\u5e73\u5747\u5206\u4f48<\/strong>\u6bd4\u96c6\u4e2d\u5927\u91cf\u651d\u53d6\u66f4\u6709\u6548\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8aa4\u53404\uff1a\u300c\u65e9\u9910\u5514\u9700\u8981\u86cb\u767d\u8cea\u300d<\/h3>\n\n\n\n<p>\u7761\u7720\u671f\u9593\u4fc2\u9577\u90547-9\u5c0f\u6642\u5605\u65b7\u98df\u72c0\u614b\uff0c\u65e9\u9910\u86cb\u767d\u8cea\u53ef\u4ee5\u7d42\u6b62\u591c\u9593\u808c\u8089\u5206\u89e3\uff0c\u70ba\u4e00\u65e5\u5605\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u5960\u5b9a\u826f\u597d\u57fa\u790e\u3002\u7814\u7a76\u986f\u793a\u9ad8\u86cb\u767d\u65e9\u9910\u540c\u6a23\u53ef\u4ee5\u6e1b\u5c11\u5168\u65e5\u98df\u617e\uff0c\u6709\u52a9\u6e1b\u8102\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u7684\u5be6\u7528\u86cb\u767d\u8cea\u6642\u6a5f\u8a08\u5283<\/h2>\n\n\n\n<p>\u6839\u64da\u9999\u6e2f\u5e38\u898b\u7684\u751f\u6d3b\u4f5c\u606f\uff08\u671d\u4e5d\u665a\u516d\u8fd4\u5de5\u3001\u4e0b\u73ed\u5f8cgym\uff09\uff0c\u4ee5\u4e0b\u4fc2\u4e00\u500b\u5be6\u969b\u53ef\u884c\u7684\u86cb\u767d\u8cea\u6642\u6a5f\u8a08\u5283\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u65e9gym\u4eba\u58eb\uff086-8am\u8a13\u7df4\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5:30am\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d+\u9999\u8549\uff08\u5feb\u901f\u3001\u6613\u6d88\u5316\uff09<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff1a<\/strong>\u9ad8\u86cb\u767d\u65e9\u9910\u2014\u20143\u96bb\u96de\u86cb+\u71d5\u9ea5+\u5e0c\u81d8\u4e73\u916a<\/li>\n<li><strong>\u5348\u9910\uff1a<\/strong>\u96de\u80f8\u8089\/\u9b5a+\u852c\u83dc+\u7cd9\u7c73\u98ef<\/li>\n<li><strong>\u4e0b\u5348\u8336\uff1a<\/strong>\u8305\u5c4b\u829d\u58eb\/\u5e0c\u81d8\u4e73\u916a<\/li>\n<li><strong>\u665a\u9910\uff1a<\/strong>\u86cb\u767d\u8cea\u70ba\u4e3b<\/li>\n<li><strong>\u7761\u524d\uff1a<\/strong>\u916a\u86cb\u767d\u7c89\u6216\u8305\u5c4b\u829d\u58eb<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u4e0b\u73edgym\u4eba\u58eb\uff087-9pm\u8a13\u7df4\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e9\u9910\uff1a<\/strong>\u9ad8\u86cb\u767d\u65e9\u9910\u2014\u2014\u96de\u86cb+\u5168\u9ea5\u9eb5\u5305<\/li>\n<li><strong>\u5348\u9910\uff1a<\/strong>\u6b63\u9910\uff0c30-40\u514b\u86cb\u767d\u8cea<\/li>\n<li><strong>\u4e0b\u53485pm\uff08gym\u524d\uff09\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d+\u6c34\u679c\u6216\u5168\u9ea5\u9eb5\u5305<\/li>\n<li><strong>gym\u5f8c\uff08\u7d049-10pm\uff09\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d+\u8f15\u91cf\u78b3\u6c34\uff08\u9999\u8549\/\u9eb5\u5305\uff09<\/li>\n<li><strong>\u7761\u524d\uff1a<\/strong>\u916a\u86cb\u767d<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u86cb\u767d\u8cea\u8cea\u7d20\u540c\u5b8c\u6574\u80fa\u57fa\u9178<\/h2>\n\n\n\n<p>\u86cb\u767d\u8cea\u6642\u6a5f\u56fa\u7136\u91cd\u8981\uff0c\u4f46\u86cb\u767d\u8cea<strong>\u8cea\u7d20<\/strong>\u540c\u6a23\u4e0d\u53ef\u5ffd\u8996\u3002\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u9700\u8981\u6240\u6709\u5fc5\u9700\u80fa\u57fa\u9178\uff08EAA\uff09\uff0c\u7279\u5225\u4fc2\u4eae\u6c28\u9178\uff08Leucine\uff09\u3002\u52d5\u7269\u6027\u86cb\u767d\u8cea\u901a\u5e38\u542b\u6709\u5b8c\u6574\u5605\u5fc5\u9700\u80fa\u57fa\u9178\uff0c\u800c\u690d\u7269\u6027\u86cb\u767d\u8cea\u5247\u9700\u8981\u4e92\u88dc\u642d\u914d\u3002<\/p>\n\n\n\n<p><strong>\u4eae\u6c28\u9178\u542b\u91cf\u9ad8\u5605\u98df\u7269\uff08\u6bcf100\u514b\uff09\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e73\u6e05\u86cb\u767d\u7c89\uff1a\u7d0410\u514b<\/li>\n<li>\u96de\u80f8\u8089\uff1a\u7d042.8\u514b<\/li>\n<li>\u4e09\u6587\u9b5a\uff1a\u7d042.4\u514b<\/li>\n<li>\u96de\u86cb\uff1a\u7d041.1\u514b<\/li>\n<li>\u9ec3\u8c46\uff1a\u7d042.9\u514b<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u7e3d\u7d50\uff1a\u86cb\u767d\u8cea\u6642\u6a5f\u7684\u512a\u5148\u9806\u5e8f<\/h2>\n\n\n\n<p>\u5982\u679c\u8981\u6392\u512a\u5148\u9806\u5e8f\uff1a<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u6700\u91cd\u8981\uff1a<\/strong>\u6bcf\u65e5\u7e3d\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u9054\u6a19\uff081.6-2.2\u514b\/\u516c\u65a4\u9ad4\u91cd\uff09<\/li>\n<li><strong>\u5176\u6b21\uff1a<\/strong>\u6bcf\u65e5\u5747\u52fb\u5206\u4f48\u86cb\u767d\u8cea\u651d\u53d6\uff08\u6bcf\u991020-40\u514b\uff09<\/li>\n<li><strong>\u518d\u6b21\uff1a<\/strong>\u8a13\u7df4\u5f8c2\u5c0f\u6642\u5167\u88dc\u5145\u86cb\u767d\u8cea<\/li>\n<li><strong>\u52a0\u5206\uff1a<\/strong>\u8a13\u7df4\u524d1.5-2\u5c0f\u6642\u88dc\u5145\u86cb\u767d\u8cea<\/li>\n<li><strong>\u984d\u5916\u589e\u76ca\uff1a<\/strong>\u7761\u524d\u88dc\u514540\u514b\u916a\u86cb\u767d<\/li>\n<\/ol>\n\n\n\n<p>\u638c\u63e1\u86cb\u767d\u8cea\u6642\u6a5f\u53ea\u4fc2\u6574\u9ad4\u98f2\u98df\u8a08\u5283\u5605\u4e00\u90e8\u5206\u3002\u5982\u679c\u4f60\u60f3\u8981\u4e00\u500b\u5b8c\u6574\u3001\u500b\u4eba\u5316\u5605\u9ad8\u86cb\u767d\u98f2\u98df\u65b9\u6848\uff0cNutrigo\u53ef\u4ee5\u70ba\u4f60\u5ea6\u8eab\u5b9a\u5236\u2014\u2014\u5f9e\u65e9\u9910\u5230\u7761\u524d\uff0c\u6bcf\u500b\u6642\u6a5f\u90fd\u5e6b\u4f60\u5b89\u6392\u597d\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u7acb\u5373\u958b\u59cb\u4f60\u7684\u9ad8\u86cb\u767d\u98f2\u98df\u8a08\u5283<\/h2>\n\n\n\n<p>\u60f3\u8981\u4e00\u500b\u6309\u7167\u79d1\u5b78\u86cb\u767d\u8cea\u6642\u6a5f\u8a2d\u8a08\u5605\u500b\u4eba\u5316\u9910\u76d2\uff1f<strong><a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">Nutrigo\u81ea\u5236\u9910\u76d2<\/a><\/strong>\u53ef\u4ee5\u70ba\u4f60\u5ea6\u8eab\u8a02\u9020\u9ad8\u86cb\u767d\u9910\u55ae\uff0c\u78ba\u4fdd\u6bcf\u500b\u6642\u6a5f\u90fd\u651d\u53d6\u5230\u8db3\u5920\u5605\u512a\u8cea\u86cb\u767d\u8cea\u3002<\/p>\n\n\n\n<p>\ud83c\udf89 <strong>\u9650\u6642\u512a\u60e0\uff1a\u8f38\u5165\u512a\u60e0\u78bc EATSMART\uff0c\u6eff$500\u5373\u6e1b$50\uff01<\/strong><br><a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">\u7acb\u5373\u8a02\u8cfc \u2192<\/a><\/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\/5%e5%80%8b%e9%ab%98%e8%9b%8b%e7%99%bd%e6%97%a9%e9%a4%90%e9%a3%9f%e8%ad%9c\/\">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\/hiit%e8%a8%93%e7%b7%b4%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">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<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/%e8%82%8c%e9%85%b8%ef%bc%88creatine%ef%bc%89%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u808c\u9178\uff08Creatine\uff09\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u88dc\u5145\u5291\u771f\u76f8<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u55ba\u5065\u8eab\u754c\uff0c\u5927\u5bb6\u90fd\u77e5\u86cb\u767d\u8cea\u91cd\u8981\uff0c\u4f46\u300c\u5e7e\u6642\u98df\u86cb\u767d\u8cea\u300d\u540c\u300c\u98df\u5e7e\u591a\u86cb\u767d\u8cea\u300d\u4e00\u6a23\u95dc\u9375\u3002\u7121\u8ad6\u4f60\u4fc2\u589e\u808c\u5b9a\u6e1b\u8102\uff0c\u638c\u63e1\u86cb\u767d\u8cea\u651d\u53d6 [&hellip;]<\/p>","protected":false},"author":414,"featured_media":28098,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-28097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9ec3\u91d1\u651d\u53d6\u7a97\u53e3 | Nutrigo<\/title>\n<meta name=\"description\" content=\"\u5168\u9762\u89e3\u6790\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\u7684\u79d1\u5b78\u539f\u7406\uff0c\u5305\u62ec\u8a13\u7df4\u524d\u5f8c\u3001\u7761\u524d\u88dc\u5145\u7b56\u7565\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6309\u7167\u6b63\u78ba\u6642\u6a5f\u98df\u86cb\u767d\u8cea\uff0c\u589e\u808c\u6e1b\u8102\u6548\u679c\u63d0\u534730%\u4ee5\u4e0a\u3002\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nutrigo.hk\/en\/protein-timing-muscle-synthesis-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9ec3\u91d1\u651d\u53d6\u7a97\u53e3 | Nutrigo\" \/>\n<meta property=\"og:description\" content=\"\u5168\u9762\u89e3\u6790\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\u7684\u79d1\u5b78\u539f\u7406\uff0c\u5305\u62ec\u8a13\u7df4\u524d\u5f8c\u3001\u7761\u524d\u88dc\u5145\u7b56\u7565\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6309\u7167\u6b63\u78ba\u6642\u6a5f\u98df\u86cb\u767d\u8cea\uff0c\u589e\u808c\u6e1b\u8102\u6548\u679c\u63d0\u534730%\u4ee5\u4e0a\u3002\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nutrigo.hk\/en\/protein-timing-muscle-synthesis-guide\/\" \/>\n<meta property=\"og:site_name\" content=\"nutrigo.hk\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-05T01:25:43+00:00\" \/>\n<meta name=\"author\" content=\"Nutrigo Team\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nutrigo Team\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/\"},\"author\":{\"name\":\"Nutrigo Team\",\"@id\":\"https:\/\/nutrigo.hk\/#\/schema\/person\/f35b293da21547647ffe512bbd54875b\"},\"headline\":\"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u628a\u63e1\u9ec3\u91d1\u7a97\u53e3\u6700\u5927\u5316\u808c\u8089\u5408\u6210\uff1f\",\"datePublished\":\"2026-04-05T01:25:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/\"},\"wordCount\":82,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/nutrigo.hk\/#organization\"},\"image\":{\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png\",\"articleSection\":[\"\u71df\u990a\u653b\u7565\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/\",\"url\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/\",\"name\":\"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9ec3\u91d1\u651d\u53d6\u7a97\u53e3 | Nutrigo\",\"isPartOf\":{\"@id\":\"https:\/\/nutrigo.hk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png\",\"datePublished\":\"2026-04-05T01:25:43+00:00\",\"description\":\"\u5168\u9762\u89e3\u6790\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\u7684\u79d1\u5b78\u539f\u7406\uff0c\u5305\u62ec\u8a13\u7df4\u524d\u5f8c\u3001\u7761\u524d\u88dc\u5145\u7b56\u7565\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6309\u7167\u6b63\u78ba\u6642\u6a5f\u98df\u86cb\u767d\u8cea\uff0c\u589e\u808c\u6e1b\u8102\u6548\u679c\u63d0\u534730%\u4ee5\u4e0a\u3002\",\"breadcrumb\":{\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage\",\"url\":\"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png\",\"contentUrl\":\"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png\",\"width\":1392,\"height\":752},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/nutrigo.hk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u628a\u63e1\u9ec3\u91d1\u7a97\u53e3\u6700\u5927\u5316\u808c\u8089\u5408\u6210\uff1f\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/nutrigo.hk\/#website\",\"url\":\"https:\/\/nutrigo.hk\/\",\"name\":\"nutrigo.hk\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/nutrigo.hk\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/nutrigo.hk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/nutrigo.hk\/#organization\",\"name\":\"nutrigo.hk\",\"url\":\"https:\/\/nutrigo.hk\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/nutrigo.hk\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/nutrigo.hk\/wp-content\/uploads\/2024\/10\/cropped-nutrigo-e1730394453965.png\",\"contentUrl\":\"https:\/\/nutrigo.hk\/wp-content\/uploads\/2024\/10\/cropped-nutrigo-e1730394453965.png\",\"width\":1920,\"height\":570,\"caption\":\"nutrigo.hk\"},\"image\":{\"@id\":\"https:\/\/nutrigo.hk\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.instagram.com\/nutrigohk\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/nutrigo.hk\/#\/schema\/person\/f35b293da21547647ffe512bbd54875b\",\"name\":\"Nutrigo Team\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/nutrigo.hk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/23cf76003c957488b652b295aa0836ba4f873fa3b37171a5bbef8cb2a3e35897?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/23cf76003c957488b652b295aa0836ba4f873fa3b37171a5bbef8cb2a3e35897?s=96&d=mm&r=g\",\"caption\":\"Nutrigo Team\"},\"url\":\"https:\/\/nutrigo.hk\/en\/author\/nutrigo-team\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9ec3\u91d1\u651d\u53d6\u7a97\u53e3 | Nutrigo","description":"\u5168\u9762\u89e3\u6790\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\u7684\u79d1\u5b78\u539f\u7406\uff0c\u5305\u62ec\u8a13\u7df4\u524d\u5f8c\u3001\u7761\u524d\u88dc\u5145\u7b56\u7565\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6309\u7167\u6b63\u78ba\u6642\u6a5f\u98df\u86cb\u767d\u8cea\uff0c\u589e\u808c\u6e1b\u8102\u6548\u679c\u63d0\u534730%\u4ee5\u4e0a\u3002","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/nutrigo.hk\/en\/protein-timing-muscle-synthesis-guide\/","og_locale":"en_US","og_type":"article","og_title":"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9ec3\u91d1\u651d\u53d6\u7a97\u53e3 | Nutrigo","og_description":"\u5168\u9762\u89e3\u6790\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\u7684\u79d1\u5b78\u539f\u7406\uff0c\u5305\u62ec\u8a13\u7df4\u524d\u5f8c\u3001\u7761\u524d\u88dc\u5145\u7b56\u7565\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6309\u7167\u6b63\u78ba\u6642\u6a5f\u98df\u86cb\u767d\u8cea\uff0c\u589e\u808c\u6e1b\u8102\u6548\u679c\u63d0\u534730%\u4ee5\u4e0a\u3002","og_url":"https:\/\/nutrigo.hk\/en\/protein-timing-muscle-synthesis-guide\/","og_site_name":"nutrigo.hk","article_published_time":"2026-04-05T01:25:43+00:00","author":"Nutrigo Team","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Nutrigo Team"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#article","isPartOf":{"@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/"},"author":{"name":"Nutrigo Team","@id":"https:\/\/nutrigo.hk\/#\/schema\/person\/f35b293da21547647ffe512bbd54875b"},"headline":"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u628a\u63e1\u9ec3\u91d1\u7a97\u53e3\u6700\u5927\u5316\u808c\u8089\u5408\u6210\uff1f","datePublished":"2026-04-05T01:25:43+00:00","mainEntityOfPage":{"@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/"},"wordCount":82,"commentCount":0,"publisher":{"@id":"https:\/\/nutrigo.hk\/#organization"},"image":{"@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png","articleSection":["\u71df\u990a\u653b\u7565"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/","url":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/","name":"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9ec3\u91d1\u651d\u53d6\u7a97\u53e3 | Nutrigo","isPartOf":{"@id":"https:\/\/nutrigo.hk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage"},"image":{"@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png","datePublished":"2026-04-05T01:25:43+00:00","description":"\u5168\u9762\u89e3\u6790\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f\u7684\u79d1\u5b78\u539f\u7406\uff0c\u5305\u62ec\u8a13\u7df4\u524d\u5f8c\u3001\u7761\u524d\u88dc\u5145\u7b56\u7565\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6309\u7167\u6b63\u78ba\u6642\u6a5f\u98df\u86cb\u767d\u8cea\uff0c\u589e\u808c\u6e1b\u8102\u6548\u679c\u63d0\u534730%\u4ee5\u4e0a\u3002","breadcrumb":{"@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#primaryimage","url":"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png","contentUrl":"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png","width":1392,"height":752},{"@type":"BreadcrumbList","@id":"https:\/\/nutrigo.hk\/protein-timing-muscle-synthesis-guide\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/nutrigo.hk\/"},{"@type":"ListItem","position":2,"name":"\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u628a\u63e1\u9ec3\u91d1\u7a97\u53e3\u6700\u5927\u5316\u808c\u8089\u5408\u6210\uff1f"}]},{"@type":"WebSite","@id":"https:\/\/nutrigo.hk\/#website","url":"https:\/\/nutrigo.hk\/","name":"nutrigo.hk","description":"","publisher":{"@id":"https:\/\/nutrigo.hk\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nutrigo.hk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/nutrigo.hk\/#organization","name":"nutrigo.hk","url":"https:\/\/nutrigo.hk\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/nutrigo.hk\/#\/schema\/logo\/image\/","url":"https:\/\/nutrigo.hk\/wp-content\/uploads\/2024\/10\/cropped-nutrigo-e1730394453965.png","contentUrl":"https:\/\/nutrigo.hk\/wp-content\/uploads\/2024\/10\/cropped-nutrigo-e1730394453965.png","width":1920,"height":570,"caption":"nutrigo.hk"},"image":{"@id":"https:\/\/nutrigo.hk\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.instagram.com\/nutrigohk\/"]},{"@type":"Person","@id":"https:\/\/nutrigo.hk\/#\/schema\/person\/f35b293da21547647ffe512bbd54875b","name":"Nutrigo Team","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/nutrigo.hk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/23cf76003c957488b652b295aa0836ba4f873fa3b37171a5bbef8cb2a3e35897?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/23cf76003c957488b652b295aa0836ba4f873fa3b37171a5bbef8cb2a3e35897?s=96&d=mm&r=g","caption":"Nutrigo Team"},"url":"https:\/\/nutrigo.hk\/en\/author\/nutrigo-team\/"}]}},"jetpack_featured_media_url":"https:\/\/nutrigo.hk\/wp-content\/uploads\/2026\/04\/img_28097.png","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/posts\/28097","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/users\/414"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/comments?post=28097"}],"version-history":[{"count":0,"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/posts\/28097\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/media\/28098"}],"wp:attachment":[{"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/media?parent=28097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/categories?post=28097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrigo.hk\/en\/wp-json\/wp\/v2\/tags?post=28097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}