{"id":30270,"date":"2026-04-29T09:15:51","date_gmt":"2026-04-29T01:15:51","guid":{"rendered":"https:\/\/nutrigo.hk\/marathon-race-nutrition-guide-hk\/"},"modified":"2026-04-29T09:15:51","modified_gmt":"2026-04-29T01:15:51","slug":"marathon-race-nutrition-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/marathon-race-nutrition-guide-hk\/","title":{"rendered":"\u99ac\u62c9\u677e\u5099\u8cfd\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u624b\u5fc5\u77e5\u7684\u78b3\u6c34\u8ca0\u8377\u3001\u6bd4\u8cfd\u88dc\u7d66\u8207\u8a13\u7df4\u671f\u71df\u990a\u7b56\u7565"},"content":{"rendered":"<p>\u99ac\u62c9\u677e\u662f\u5c0d\u9ad4\u80fd\u548c\u610f\u5fd7\u529b\u7684\u6975\u81f4\u8003\u9a57\u3002\u7121\u8ad6\u4f60\u662f\u521d\u6b21\u6311\u623042.195\u516c\u91cc\u7684\u65b0\u624b\uff0c\u9084\u662f\u76ee\u6a19\u7834PB\u7684\u8001\u624b\uff0c\u5099\u8cfd\u671f\u9593\u7684\u98f2\u98df\u7b56\u7565\u76f4\u63a5\u5f71\u97ff\u4f60\u7684\u8a13\u7df4\u8cea\u7d20\u3001\u6bd4\u8cfd\u8868\u73fe\u540c\u6062\u5fa9\u901f\u5ea6\u3002\u672c\u6307\u5357\u5c08\u70ba\u9999\u6e2f\u8dd1\u624b\u800c\u8a2d\uff0c\u6559\u4f60\u79d1\u5b78\u5099\u8cfd\u98f2\u98df\u3002<\/p>\n<h2>\u99ac\u62c9\u677e\u5099\u8cfd\u7684\u4e09\u500b\u98f2\u98df\u968e\u6bb5<\/h2>\n<h3>\u7b2c\u4e00\u968e\u6bb5\uff1a\u57fa\u790e\u8a13\u7df4\u671f\uff08\u8cfd\u524d12\u81f38\u9031\uff09<\/h3>\n<p>\u6b64\u968e\u6bb5\u8a13\u7df4\u91cf\u9010\u6f38\u589e\u52a0\uff0c\u98f2\u98df\u91cd\u9ede\u662f\u5efa\u7acb\u80fd\u91cf\u5132\u5099\u548c\u4fdd\u6301\u826f\u597d\u7684\u8eab\u9ad4\u6210\u5206\u3002<\/p>\n<ul>\n<li><strong>\u5361\u8def\u91cc\u651d\u5165<\/strong>\uff1a\u4f9d\u64da\u8a13\u7df4\u91cf\u8abf\u6574\uff0c\u9577\u8ab2\u65e5\u589e\u52a0200-400kcal<\/li>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u4f54\u7e3d\u5361\u8def\u91cc55-60%\uff0c\u7dad\u6301\u7cd6\u539f\u5132\u5099<\/li>\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd1.4-1.7g\uff0c\u652f\u6301\u808c\u8089\u4fee\u5fa9<\/li>\n<li><strong>\u8102\u80aa<\/strong>\uff1a\u4f54\u7e3d\u5361\u8def\u91cc25-30%\uff0c\u63d0\u4f9b\u9577\u8ddd\u96e2\u8dd1\u6240\u9700\u80fd\u91cf<\/li>\n<\/ul>\n<h3>\u7b2c\u4e8c\u968e\u6bb5\uff1a\u9ad8\u5f37\u5ea6\u8a13\u7df4\u671f\uff08\u8cfd\u524d8\u81f33\u9031\uff09<\/h3>\n<p>\u8a13\u7df4\u9054\u5230\u9802\u5cf0\uff0c\u8eab\u9ad4\u6d88\u8017\u6700\u5927\uff0c\u9700\u8981\u6700\u7cbe\u78ba\u7684\u98f2\u98df\u652f\u6301\u3002<\/p>\n<ul>\n<li>\u6bcf\u9031\u9577\u8ab2\u524d\u4e00\u65e5\u589e\u52a0\u78b3\u6c34\u651d\u5165\uff08\u8ff7\u4f60\u78b3\u6c34\u88dc\u5145\uff09<\/li>\n<li>\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\u88dc\u51454:1\u78b3\u6c34\uff1a\u86cb\u767d\u8cea\u6bd4\u4f8b<\/li>\n<li>\u78ba\u4fdd\u6bcf\u65e5\u5145\u8db3\u9435\u8cea\u651d\u53d6\uff08\u5c24\u5176\u5973\u6027\u8dd1\u624b\uff09\uff0c\u9632\u6b62\u904b\u52d5\u6027\u8ca7\u8840<\/li>\n<li>\u91cd\u8996omega-3\u53ca\u6297\u708e\u98df\u7269\uff0c\u52a0\u901f\u808c\u8089\u6062\u5fa9<\/li>\n<\/ul>\n<h3>\u7b2c\u4e09\u968e\u6bb5\uff1a\u6e1b\u91cf\u671f\uff08\u8cfd\u524d3\u9031\u81f3\u6bd4\u8cfd\u65e5\uff09<\/h3>\n<p>\u8a13\u7df4\u91cf\u6e1b\u5c11\uff0c\u4f46\u98f2\u98df\u8cea\u7d20\u7dad\u6301\u3002\u8cfd\u524d3\u81f35\u65e5\u958b\u59cb\u78b3\u6c34\u8ca0\u8377\uff08Carb Loading\uff09\u3002<\/p>\n<h2>\u99ac\u62c9\u677e\u78b3\u6c34\u8ca0\u8377\uff08Carb Loading\uff09\u5b8c\u5168\u6307\u5357<\/h2>\n<p>\u78b3\u6c34\u8ca0\u8377\u662f\u8cfd\u524d\u6700\u91cd\u8981\u7684\u98f2\u98df\u7b56\u7565\uff0c\u76ee\u7684\u662f\u5c07\u808c\u8089\u7cd6\u539f\u5132\u91cf\u6700\u5927\u5316\uff08\u5f9e\u7d04400g\u63d0\u5347\u81f3600-700g\uff09\uff0c\u4ee4\u4f60\u5728\u5f8c\u534a\u6bb5\u99ac\u62c9\u677e\u4fdd\u6301\u80fd\u91cf\u3002<\/p>\n<h3>\u50b3\u7d71\u78b3\u6c34\u8ca0\u8377\u6cd5\uff087\u65e5\u6cd5\uff09<\/h3>\n<p>\u8cfd\u524d\u7b2c7\u81f34\u65e5\uff1a\u6e1b\u5c11\u78b3\u6c34\uff0c\u914d\u5408\u9ad8\u5f37\u5ea6\u8a13\u7df4\u8017\u76e1\u7cd6\u539f\u3002\u8cfd\u524d\u7b2c3\u81f31\u65e5\uff1a\u5927\u5e45\u589e\u52a0\u78b3\u6c34\u651d\u5165\u81f3\u6bcf\u516c\u65a4\u9ad4\u91cd8-10g\u3002\u73fe\u4ee3\u7814\u7a76\u986f\u793a\uff0c\u5c0d\u8a13\u7df4\u6709\u7d20\u7684\u8dd1\u624b\uff0c\u8cfd\u524d3\u65e5\u78b3\u6c34\u8ca0\u8377\u5df2\u8db3\u5920\u6709\u6548\u3002<\/p>\n<h3>\u7c21\u55ae\u78b3\u6c34\u8ca0\u8377\u6cd5\uff083\u65e5\u6cd5\uff09<\/h3>\n<table>\n<tr>\n<th>\u8cfd\u524d\u5929\u6578<\/th>\n<th>\u78b3\u6c34\u651d\u5165<\/th>\n<th>\u63a8\u85a6\u98df\u7269<\/th>\n<\/tr>\n<tr>\n<td>\u8cfd\u524d3\u65e5<\/td>\n<td>\u6bcf\u516c\u65a4\u9ad4\u91cd6g<\/td>\n<td>\u767d\u98ef\u3001\u70cf\u51ac\u3001\u9eb5\u5305<\/td>\n<\/tr>\n<tr>\n<td>\u8cfd\u524d2\u65e5<\/td>\n<td>\u6bcf\u516c\u65a4\u9ad4\u91cd8g<\/td>\n<td>\u610f\u7c89\u3001\u99ac\u9234\u85af\u3001\u9999\u8549<\/td>\n<\/tr>\n<tr>\n<td>\u8cfd\u524d1\u65e5<\/td>\n<td>\u6bcf\u516c\u65a4\u9ad4\u91cd10g<\/td>\n<td>\u767d\u7c73\u7ca5\u3001\u767d\u9eb5\u5305\u3001\u80fd\u91cf\u98f2\u54c1<\/td>\n<\/tr>\n<\/table>\n<p><strong>\u6ce8\u610f<\/strong>\uff1a\u78b3\u6c34\u8ca0\u8377\u671f\u9593\u540c\u6642\u9700\u8981\u591a\u559d\u6c34\uff0c\u56e0\u6bcf1g\u7cd6\u539f\u9700\u8981\u7d043g\u6c34\u5132\u5b58\u3002\u9ad4\u91cd\u589e\u52a01-2kg\u5c6c\u6b63\u5e38\uff0c\u9019\u662f\u7cd6\u539f+\u6c34\u5206\u7684\u91cd\u91cf\uff0c\u975e\u8102\u80aa\u3002<\/p>\n<h2>\u6bd4\u8cfd\u7576\u65e5\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u8cfd\u524d\u65e9\u9910\uff08\u8d77\u8dd1\u524d2.5\u81f33\u5c0f\u6642\uff09<\/h3>\n<p>\u9078\u64c7\u719f\u6089\u3001\u6613\u6d88\u5316\u3001\u4f4e\u7e96\u7dad\u7684\u78b3\u6c34\u98df\u7269\u3002\u5efa\u8b70\uff1a\u767d\u9eb5\u5305+\u82b1\u751f\u91ac+\u9999\u8549+\u904b\u52d5\u98f2\u54c1\uff0c\u7e3d\u71b1\u91cf500-700kcal\uff0c\u78b3\u6c3470-100g\u3002\u907f\u514d\uff1a\u9ad8\u8102\u65e9\u9910\u3001\u9ad8\u7e96\u98df\u7269\u3001\u65b0\u5617\u8a66\u7684\u98df\u7269\uff08\u8cfd\u524d\u7d55\u5c0d\u4e0d\u8a66\u65b0\u98df\u7269\uff01\uff09\u3002<\/p>\n<h3>\u8cfd\u524d\u71b1\u8eab\u88dc\u7d66\uff08\u8d77\u8dd1\u524d30\u5206\u9418\uff09<\/h3>\n<p>\u98f2200-300ml\u904b\u52d5\u98f2\u54c1\u6216\u80fd\u91cf\u556b\u55b1\uff0c\u88dc\u5145\u5feb\u901f\u78b3\u6c34\u3002\u6b64\u6642\u8eab\u9ad4\u5df2\u9032\u5165\u5099\u6230\u72c0\u614b\uff0c\u5c11\u91cf\u7cd6\u5206\u6709\u52a9\u63d0\u5347\u5373\u6642\u8868\u73fe\u3002<\/p>\n<h3>\u6bd4\u8cfd\u9014\u4e2d\u88dc\u7d66\u7b56\u7565<\/h3>\n<p>\u5c0d\u65bc\u76ee\u6a19\u5b8c\u6210\u6642\u95933\u5c0f\u6642\u4ee5\u4e0a\u7684\u8dd1\u624b\uff0c\u6bd4\u8cfd\u9014\u4e2d\u88dc\u7d66\u81f3\u95dc\u91cd\u8981\uff1a<\/p>\n<ul>\n<li><strong>\u6bcf45-60\u5206\u9418<\/strong>\u88dc\u5145\u4e00\u500b\u80fd\u91cf\u556b\u55b1\u6216\u904b\u52d5\u98f2\u54c1<\/li>\n<li><strong>\u76ee\u6a19<\/strong>\uff1a\u6bcf\u5c0f\u6642\u651d\u516530-60g\u78b3\u6c34<\/li>\n<li><strong>\u88dc\u6c34<\/strong>\uff1a\u6bcf\u500b\u6c34\u7ad9\u90fd\u8981\u88dc\u6c34\uff0c\u4e0d\u8981\u7b49\u5230\u53e3\u6e34<\/li>\n<li><strong>\u96fb\u89e3\u8cea<\/strong>\uff1a\u6bd4\u8cfd\u8d85\u904e2\u5c0f\u6642\u9700\u88dc\u5145\u9209\u3001\u9240\uff08\u904b\u52d5\u98f2\u54c1\u6216\u96fb\u89e3\u8cea\u7247\uff09<\/li>\n<\/ul>\n<h3>\u9999\u6e2f\u5e38\u898b\u80fd\u91cf\u88dc\u7d66\u54c1\u63a8\u85a6<\/h3>\n<table>\n<tr>\n<th>\u88dc\u7d66\u54c1<\/th>\n<th>\u6bcf\u4efd\u78b3\u6c34<\/th>\n<th>\u9069\u5408\u6642\u6a5f<\/th>\n<\/tr>\n<tr>\n<td>GU Energy Gel<\/td>\n<td>22g<\/td>\n<td>\u6bcf45\u5206\u9418\u4e00\u5305<\/td>\n<\/tr>\n<tr>\n<td>Maurten Gel 100<\/td>\n<td>25g<\/td>\n<td>\u9577\u8ddd\u96e2\u8dd1\u624b\u9996\u9078<\/td>\n<\/tr>\n<tr>\n<td>\u9999\u8549\uff08\u8cfd\u9053\u88dc\u7d66\uff09<\/td>\n<td>27g<\/td>\n<td>25-30km\u5f8c\u9ad4\u529b\u4e0b\u964d\u6642<\/td>\n<\/tr>\n<tr>\n<td>Lucozade Sport<\/td>\n<td>17g\/330ml<\/td>\n<td>\u6bcf\u500b\u6c34\u7ad9\u88dc\u5145<\/td>\n<\/tr>\n<\/table>\n<h2>\u8a13\u7df4\u5f8c\u6062\u5fa9\u98f2\u98df<\/h2>\n<h3>\u9577\u8ab2\u5f8c\u9ec3\u91d1\u6062\u5fa9\u7a97\u53e3\uff08\u8a13\u7df4\u5f8c30-60\u5206\u9418\uff09<\/h3>\n<p>\u6b64\u7a97\u53e3\u671f\u808c\u8089\u5c0d\u7cd6\u539f\u88dc\u5145\u548c\u86cb\u767d\u8cea\u5408\u6210\u6700\u70ba\u654f\u611f\uff1a<\/p>\n<ul>\n<li>\u78b3\u6c34\uff1a1-1.2g\/kg\u9ad4\u91cd\uff08\u5feb\u901f\u78b3\u6c34\uff0c\u5982\u767d\u98ef\u3001\u9999\u8549\u3001\u904b\u52d5\u98f2\u54c1\uff09<\/li>\n<li>\u86cb\u767d\u8cea\uff1a0.3-0.4g\/kg\u9ad4\u91cd\uff08\u4e73\u6e05\u86cb\u767d\u7c89\u6216\u96de\u80f8\u8089\uff09<\/li>\n<li>\u6c34\u5206\uff1a\u88dc\u56de\u6bcf\u516c\u65a4\u9ad4\u91cd\u6d41\u5931\u7684\u6c57\u6c34\uff08\u9ad4\u91cd\u8a08\u53ef\u4f30\u7b97\uff09<\/li>\n<\/ul>\n<h3>\u9577\u8ab2\u5f8c\u5168\u65e5\u98f2\u98df\u7bc4\u4f8b\uff0870kg\u8dd1\u624b\uff09<\/h3>\n<p><strong>\u65e9\u8ab2\u5f8c\u65e9\u9910<\/strong>\uff1a\u767d\u98ef200g 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