{"id":30090,"date":"2026-04-27T09:18:15","date_gmt":"2026-04-27T01:18:15","guid":{"rendered":"https:\/\/nutrigo.hk\/running-nutrition-guide-hk\/"},"modified":"2026-04-27T09:18:15","modified_gmt":"2026-04-27T01:18:15","slug":"running-nutrition-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/running-nutrition-guide-hk\/","title":{"rendered":"\u8dd1\u6b65\u71df\u990a\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u8005\u5fc5\u77e5\u7684\u78b3\u6c34\u88dc\u5145\u3001\u8dd1\u524d\u8dd1\u5f8c\u98f2\u98df\u7b56\u7565\u8207\u63d0\u5347\u8868\u73fe\u79d8\u8a23"},"content":{"rendered":"<p>\u8dd1\u6b65\u662f\u9999\u6e2f\u6700\u666e\u53ca\u7684\u904b\u52d5\u4e4b\u4e00\u2014\u2014\u7dad\u591a\u5229\u4e9e\u516c\u5712\u3001\u6d77\u6ff1\u9577\u5eca\u3001\u90ca\u91ce\u516c\u5712\uff0c\u96a8\u8655\u53ef\u898b\u8dd1\u8005\u8eab\u5f71\u3002\u4f46\u8a31\u591a\u4eba\u53ea\u95dc\u6ce8\u91cc\u6578\u548c\u914d\u901f\uff0c\u537b\u5ffd\u7565\u4e86\u8dd1\u6b65\u6210\u7e3e\u63d0\u5347\u7684\u53e6\u4e00\u500b\u95dc\u9375\uff1a\u98f2\u98df\u8207\u71df\u990a\u3002\u6b63\u78ba\u7684\u8dd1\u6b65\u71df\u990a\u7b56\u7565\u53ef\u4ee5\u8b93\u4f60\u8dd1\u5f97\u66f4\u9060\u3001\u6062\u5fa9\u66f4\u5feb\u3001\u7a81\u7834\u500b\u4eba\u6700\u4f73\u6210\u7e3e\u3002<\/p>\n<h2>\u8dd1\u6b65\u7684\u80fd\u91cf\u7cfb\u7d71<\/h2>\n<p>\u4e86\u89e3\u8dd1\u6b65\u5982\u4f55\u6d88\u8017\u80fd\u91cf\uff0c\u662f\u5236\u5b9a\u71df\u990a\u8a08\u5283\u7684\u57fa\u790e\u3002\u8dd1\u6b65\u4e3b\u8981\u4f9d\u8cf4\u5169\u7a2e\u80fd\u91cf\u4f86\u6e90\uff1a<\/p>\n<ul>\n<li><strong>\u809d\u91a3\uff08Glycogen\uff09\uff1a<\/strong>\u5132\u5b58\u65bc\u808c\u8089\u548c\u809d\u81df\u7684\u78b3\u6c34\u5316\u5408\u7269\uff0c\u662f\u4e2d\u9ad8\u5f37\u5ea6\u8dd1\u6b65\u7684\u4e3b\u8981\u71c3\u6599\u3002\u4e00\u822c\u7d04\u53ef\u652f\u630190-120\u5206\u9418\u7684\u6301\u7e8c\u8dd1\u6b65\u3002<\/li>\n<li><strong>\u8102\u80aa\uff1a<\/strong>\u4f4e\u5f37\u5ea6\u6709\u6c27\u8dd1\u6b65\u7684\u4e3b\u8981\u80fd\u6e90\uff0c\u5e7e\u4e4e\u7121\u9650\u91cf\uff0c\u4f46\u8f49\u63db\u6548\u7387\u8f03\u4f4e\u3002<\/li>\n<\/ul>\n<p>\u7576\u809d\u91a3\u8017\u76e1\uff08\u300c\u649e\u7246\u300d\u73fe\u8c61\uff09\uff0c\u8dd1\u6b65\u8868\u73fe\u6703\u6025\u5287\u4e0b\u964d\u3002\u6b63\u78ba\u7684\u78b3\u6c34\u5316\u5408\u7269\u88dc\u5145\u7b56\u7565\u662f\u907f\u514d\u649e\u7246\u7684\u6838\u5fc3\u3002<\/p>\n<h2>\u6bcf\u65e5\u57fa\u790e\u71df\u990a\u9700\u6c42<\/h2>\n<h3>\u78b3\u6c34\u5316\u5408\u7269\uff1a\u8dd1\u8005\u7684\u6838\u5fc3\u71c3\u6599<\/h3>\n<p>\u6839\u64da\u8dd1\u91cf\u8abf\u6574\u78b3\u6c34\u651d\u53d6\u662f\u8dd1\u6b65\u71df\u990a\u7684\u9996\u8981\u539f\u5247\uff1a<\/p>\n<ul>\n<li><strong>\u8f15\u5ea6\u8a13\u7df4\uff08\u6bcf\u903130-50km\uff09\uff1a<\/strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 5-7g \u78b3\u6c34<\/li>\n<li><strong>\u4e2d\u5ea6\u8a13\u7df4\uff08\u6bcf\u903150-80km\uff09\uff1a<\/strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 6-8g \u78b3\u6c34<\/li>\n<li><strong>\u9ad8\u5f37\u5ea6\u8a13\u7df4\uff08\u6bcf\u903180km\u4ee5\u4e0a\uff09\uff1a<\/strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 8-10g \u78b3\u6c34<\/li>\n<\/ul>\n<p><strong>\u512a\u8cea\u78b3\u6c34\u4f86\u6e90\uff1a<\/strong>\u7cd9\u7c73\u3001\u71d5\u9ea5\u3001\u5168\u9ea5\u9eb5\u5305\u3001\u756a\u85af\u3001\u85dc\u9ea5\u3001\u9999\u8549<\/p>\n<h3>\u86cb\u767d\u8cea\uff1a\u808c\u8089\u4fee\u5fa9\u4e0d\u53ef\u5c11<\/h3>\n<p>\u8dd1\u6b65\u9020\u6210\u7684\u808c\u8089\u5fae\u640d\u50b7\u9700\u8981\u86cb\u767d\u8cea\u4fee\u5fa9\u3002\u5efa\u8b70\u6bcf\u516c\u65a4\u9ad4\u91cd\u651d\u53d6 1.4-1.8g \u86cb\u767d\u8cea\u3002<\/p>\n<p><strong>\u512a\u8cea\u4f86\u6e90\uff1a<\/strong>\u96de\u80f8\u8089\u3001\u9b5a\u985e\uff08\u4e09\u6587\u9b5a\u5c24\u4f73\uff09\u3001\u8c46\u8150\u3001\u5e0c\u81d8\u4e73\u916a\u3001\u96de\u86cb<\/p>\n<h3>\u8102\u80aa\uff1a\u6fc0\u7d20\u8207\u95dc\u7bc0\u4fdd\u8b77<\/h3>\n<p>\u4f54\u7e3d\u71b1\u91cf\u768420-30%\uff0c\u4ee5\u4e0d\u98fd\u548c\u8102\u80aa\u70ba\u4e3b\uff08\u6a44\u6b16\u6cb9\u3001\u916a\u68a8\u3001\u5805\u679c\uff09\u3002Omega-3\u8102\u80aa\u9178\u7279\u5225\u6709\u52a9\u65bc\u6e1b\u5c11\u8dd1\u6b65\u9020\u6210\u7684\u95dc\u7bc0\u767c\u708e\u3002<\/p>\n<h2>\u8dd1\u6b65\u524d\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u9577\u8dd1\u524d\uff083-4\u5c0f\u6642\u524d\uff09\uff1a<\/h3>\n<p>\u5927\u9910\u88dc\u5145\u809d\u91a3\uff1a\u7cd9\u7c73\u98ef + \u96de\u80f8\u8089 + \u852c\u83dc\u3002\u907f\u514d\u9ad8\u8102\u80aa\u3001\u9ad8\u7e96\u7dad\u98df\u7269\uff08\u5ef6\u7de9\u6d88\u5316\uff09\u3002<\/p>\n<h3>\u77ed\u8dd1\/\u8a13\u7df4\u524d\uff081-2\u5c0f\u6642\u524d\uff09\uff1a<\/h3>\n<p>\u8f15\u91cf\u78b3\u6c34 + \u5c11\u91cf\u86cb\u767d\u8cea\uff1a<\/p>\n<ul>\n<li>\u9999\u8549 + \u5c11\u91cf\u82b1\u751f\u91ac<\/li>\n<li>\u71d5\u9ea5\u7ca5 + \u5c11\u91cf\u679c\u4ec1<\/li>\n<li>\u5168\u9ea5\u591a\u58eb + \u6c34\u716e\u86cb<\/li>\n<\/ul>\n<h3>\u8dd1\u6b65\u524d30\u5206\u9418\uff1a<\/h3>\n<p>\u5982\u679c\u9913\u4e86\uff0c\u53ef\u4ee5\u5403\u534a\u6839\u9999\u8549\u6216\u80fd\u91cf\u556b\u55b1\uff08\u5982GU\u3001SIS\uff09\u3002\u4e0d\u8981\u7a7a\u8179\u9032\u884c\u8d85\u904e60\u5206\u9418\u7684\u8dd1\u6b65\u3002<\/p>\n<h2>\u8dd1\u6b65\u4e2d\u88dc\u7d66\u7b56\u7565<\/h2>\n<h3>\u6c34\u5206\u88dc\u5145\uff1a<\/h3>\n<ul>\n<li>\u6bcf15-20\u5206\u9418\u88dc\u5145150-250ml\u6c34<\/li>\n<li>\u9999\u6e2f\u5929\u6c23\u708e\u71b1\uff0c\u51fa\u6c57\u91cf\u5927\uff0c\u9700\u8981\u589e\u52a0\u88dc\u6c34\u983b\u7387<\/li>\n<li>\u8d85\u904e90\u5206\u9418\u7684\u8dd1\u6b65\uff1a\u6539\u7528\u904b\u52d5\u98f2\u6599\uff08\u542b\u96fb\u89e3\u8cea\uff09<\/li>\n<li>\u5224\u65b7\u6a19\u6e96\uff1a\u5c3f\u6db2\u984f\u8272\u6dfa\u9ec3\u70ba\u9069\u7576\u6c34\u5206\u72c0\u614b<\/li>\n<\/ul>\n<h3>\u80fd\u91cf\u88dc\u5145\uff08\u8d85\u904e75\u5206\u9418\u7684\u8dd1\u6b65\uff09\uff1a<\/h3>\n<ul>\n<li><strong>\u80fd\u91cf\u556b\u55b1\uff1a<\/strong>\u6bcf45-60\u5206\u9418\u4e00\u5305\uff0c\u914d\u6c34\u670d\u7528\uff08\u907f\u514d\u80c3\u90e8\u4e0d\u9069\uff09<\/li>\n<li><strong>\u5929\u7136\u9078\u64c7\uff1a<\/strong>\u6930\u68d7\u3001\u9999\u8549\u7247\u3001\u5c0f\u584a\u80fd\u91cf\u68d2<\/li>\n<li><strong>\u78b3\u6c34\u76ee\u6a19\uff1a<\/strong>\u6bcf\u5c0f\u664230-60g\u78b3\u6c34\uff08\u8d85\u904e2.5\u5c0f\u6642\u53ef\u63d0\u5347\u81f390g\uff09<\/li>\n<\/ul>\n<h3>\u96fb\u89e3\u8cea\u88dc\u5145\uff1a<\/h3>\n<p>\u9999\u6e2f\u590f\u5b63\u9ad8\u6eab\u9ad8\u6fd5\uff0c\u5927\u91cf\u51fa\u6c57\u6703\u6d41\u5931\u9209\u3001\u9240\u3001\u9382\u3002\u5efa\u8b70\u5728\u9577\u8dd1\u4e2d\u52a0\u5165\u96fb\u89e3\u8cea\u88dc\u5145\u5291\u6216\u98f2\u7528\u904b\u52d5\u98f2\u6599\u3002<\/p>\n<h2>\u8dd1\u6b65\u5f8c\u6062\u5fa9\u98f2\u98df<\/h2>\n<p>\u8dd1\u6b65\u5f8c30-60\u5206\u9418\u662f\u300c\u9ec3\u91d1\u6062\u5fa9\u7a97\u53e3\u300d\uff0c\u6293\u4f4f\u9019\u500b\u6642\u6a5f\u53ef\u6700\u5927\u5316\u6062\u5fa9\u6548\u679c\u3002<\/p>\n<h3>\u7406\u60f3\u6062\u5fa9\u9910\u7d44\u5408\uff08\u78b3\u6c34\uff1a\u86cb\u767d\u8cea = 3:1 \u81f3 4:1\uff09\uff1a<\/h3>\n<ul>\n<li>\u7cd9\u7c73\u98ef + \u70e4\u4e09\u6587\u9b5a + \u897f\u862d\u82b1<\/li>\n<li>\u5168\u9ea5\u4e09\u660e\u6cbb + \u541e\u62ff\u9b5a + \u751f\u83dc\u756a\u8304<\/li>\n<li>\u5e0c\u81d8\u4e73\u916a + \u9999\u8549 + \u8702\u871c\uff08\u5feb\u901f\u88dc\u5145\uff09<\/li>\n<li>\u5de7\u514b\u529b\u725b\u5976\uff08\u5929\u7136\u7684\u78b3\u6c34\u86cb\u767d\u6bd4\u4f8b\u63a5\u8fd1\u7406\u60f3\uff09<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u8dd1\u8005\u5be6\u7528\u9910\u55ae<\/h2>\n<h3>\u8a13\u7df4\u65e5\uff08\u6668\u8dd1\uff09<\/h3>\n<p><strong>\u8dd1\u524d\uff086:00\uff09\uff1a<\/strong>\u9999\u8549 + \u6c34<\/p>\n<p><strong>\u8dd1\u5f8c\u65e9\u9910\uff087:30\uff09\uff1a<\/strong>\u71d5\u9ea5\u7ca5 + \u6c34\u716e\u86cb + \u85cd\u8393 + \u86cb\u767d\u7c89<\/p>\n<p><strong>\u5348\u9910\uff0812:00\uff09\uff1a<\/strong>\u7cd9\u7c73\u98ef + \u96de\u80f8\u8089 + \u5927\u91cf\u852c\u83dc + \u756a\u8304\u6e6f<\/p>\n<p><strong>\u4e0b\u5348\u8336\uff0815:00\uff09\uff1a<\/strong>\u5e0c\u81d8\u4e73\u916a + \u679c\u4ec1<\/p>\n<p><strong>\u665a\u9910\uff0818:30\uff09\uff1a<\/strong>\u4e09\u6587\u9b5a + \u85dc\u9ea5 + \u6df7\u5408\u6c99\u5f8b<\/p>\n<h3>\u6bd4\u8cfd\u65e5<\/h3>\n<p><strong>\u8cfd\u524d3\u65e5\uff1a<\/strong>\u78b3\u6c34\u8ca0\u8f09\uff08\u6bcf\u65e5\u78b3\u6c34\u589e\u81f3\u6bcf\u516c\u65a410-12g\uff09<\/p>\n<p><strong>\u6bd4\u8cfd\u524d\u591c\uff1a<\/strong>\u5927\u7897\u610f\u7c89\/\u7c73\u98ef\uff08\u6e05\u6de1\uff09+ \u5c11\u91cf\u96de\u8089 + \u5145\u8db3\u6c34\u5206<\/p>\n<p><strong>\u6bd4\u8cfd\u65e9\u4e0a\uff082-3\u5c0f\u6642\u524d\uff09\uff1a<\/strong>\u71d5\u9ea5 + \u9999\u8549 + \u5927\u91cf\u6c34<\/p>\n<h2>\u8dd1\u6b65\u5e38\u898b\u98f2\u98df\u554f\u984c<\/h2>\n<p><strong>Q\uff1a\u8dd1\u6b65\u6642\u809a\u75db\/\u8178\u80c3\u4e0d\u9069\uff1f<\/strong><\/p>\n<p>\u907f\u514d\u8dd1\u524d\u98df\u7528\u9ad8\u7e96\u7dad\u852c\u83dc\u3001\u4e73\u88fd\u54c1\u3001\u9ad8\u8102\u98df\u7269\u3002\u80fd\u91cf\u556b\u55b1\u8981\u914d\u6c34\u670d\u7528\u3002\u627e\u51fa\u500b\u4eba\u8010\u53d7\u7684\u98df\u7269\u9700\u8981\u6642\u9593\u6e2c\u8a66\u3002<\/p>\n<p><strong>Q\uff1a\u60f3\u8dd1\u6b65\u6e1b\u80a5\uff0c\u662f\u5426\u8981\u6e1b\u5c11\u78b3\u6c34\uff1f<\/strong><\/p>\n<p>\u4e0d\u5efa\u8b70\u5728\u8a13\u7df4\u671f\u5927\u5e45\u524a\u6e1b\u78b3\u6c34\u3002\u78b3\u6c34\u4e0d\u8db3\u6703\u5f71\u97ff\u8dd1\u6b65\u8868\u73fe\u548c\u6062\u5fa9\uff0c\u53cd\u800c\u5f97\u4e0d\u511f\u5931\u3002\u5efa\u8b70\u5728\u975e\u8a13\u7df4\u65e5\u8f15\u5fae\u6e1b\u5c11\u78b3\u6c34\uff0c\u4fdd\u6301\u6574\u9ad4\u71b1\u91cf\u8d64\u5b57\u5373\u53ef\u3002<\/p>\n<p><strong>Q\uff1a\u9700\u8981\u88dc\u5145\u86cb\u767d\u7c89\u55ce\uff1f<\/strong><\/p>\n<p>\u5982\u679c\u8dd1\u91cf\u5927\uff08\u6bcf\u9031\u8d85\u904e60km\uff09\u4e14\u65e5\u5e38\u98f2\u98df\u86cb\u767d\u8cea\u4e0d\u8db3\uff0c\u86cb\u767d\u7c89\u662f\u65b9\u4fbf\u7684\u88dc\u5145\u9078\u64c7\u3002\u512a\u5148\u9078\u64c7\u4e73\u6e05\u86cb\u767d\uff08\u5feb\u901f\u5438\u6536\uff09\u7528\u65bc\u8dd1\u5f8c\u6062\u5fa9\u3002<\/p>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<ul>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/?p=27924\">\u904b\u52d5\u5f8c\u6062\u5fa9\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/?p=29317\">\u589e\u808c\u671f\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/anti-inflammatory-diet-hk\/\">\u6297\u708e\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<\/ul>\n<hr>\n<h2>\ud83e\udd57 \u70ba\u8dd1\u6b65\u76ee\u6a19\u5b9a\u5236\u4f60\u7684\u9910\u55ae<\/h2>\n<p>Nutrigo \u63d0\u4f9b\u9999\u6e2f\u672c\u5730\u7684\u5c08\u696d\u81ea\u5236\u9910\u76d2\u670d\u52d9\uff0c\u6839\u64da\u4f60\u7684\u8dd1\u6b65\u8a13\u7df4\u8a08\u5283\u3001\u6bd4\u8cfd\u76ee\u6a19\u548c\u500b\u4eba\u98f2\u98df\u504f\u597d\uff0c\u914d\u7f6e\u6700\u9069\u5408\u4f60\u7684\u8dd1\u6b65\u71df\u990a\u65b9\u6848\u3002<\/p>\n<p>\u7acb\u5373\u524d\u5f80 <a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\"><strong>Nutrigo \u81ea\u5236\u9910\u76d2<\/strong><\/a>\uff0c\u4f7f\u7528\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u4eab\u6eff $500 \u6e1b $50 \u512a\u60e0\uff01<\/p>","protected":false},"excerpt":{"rendered":"<p>\u8dd1\u6b65\u662f\u9999\u6e2f\u6700\u666e\u53ca\u7684\u904b\u52d5\u4e4b\u4e00\u2014\u2014\u7dad\u591a\u5229\u4e9e\u516c\u5712\u3001\u6d77\u6ff1\u9577\u5eca\u3001\u90ca\u91ce\u516c\u5712\uff0c\u96a8\u8655\u53ef\u898b\u8dd1\u8005\u8eab\u5f71\u3002\u4f46\u8a31\u591a\u4eba\u53ea\u95dc\u6ce8\u91cc\u6578\u548c\u914d\u901f\uff0c\u537b 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