{"id":33759,"date":"2026-06-09T09:22:09","date_gmt":"2026-06-09T01:22:09","guid":{"rendered":"https:\/\/nutrigo.hk\/marathon-nutrition-guide-2\/"},"modified":"2026-06-09T09:22:09","modified_gmt":"2026-06-09T01:22:09","slug":"marathon-nutrition-guide-2","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/marathon-nutrition-guide-2\/","title":{"rendered":"\u99ac\u62c9\u677e\u5099\u8cfd\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u624b\u5fc5\u77e5\u7684\u78b3\u6c34\u88dd\u8f09\u3001\u9014\u4e2d\u88dc\u7d66\u8207\u8cfd\u5f8c\u6062\u5fa9\u7b56\u7565"},"content":{"rendered":"<p>\u99ac\u62c9\u677e\u662f\u6975\u5ea6\u8003\u9a57\u9ad4\u80fd\u8207\u610f\u5fd7\u529b\u7684\u904b\u52d5\uff0c\u800c\u98f2\u98df\u7b56\u7565\u5f80\u5f80\u662f\u6c7a\u5b9a\u6210\u7e3e\u7684\u95dc\u9375\u56e0\u7d20\u3002\u4e0d\u8ad6\u4f60\u662f\u7b2c\u4e00\u6b21\u53c3\u52a0\u99ac\u62c9\u677e\uff0c\u9084\u662f\u5df2\u7d93\u5b8c\u6210\u6578\u5834\u6bd4\u8cfd\u7684\u8dd1\u624b\uff0c\u6b63\u78ba\u7684\u5099\u8cfd\u98f2\u98df\u8a08\u5283\u90fd\u80fd\u8b93\u4f60\u5728\u8d77\u8dd1\u7dda\u4e0a\u66f4\u6709\u4fe1\u5fc3\uff0c\u5728\u7d42\u9ede\u7dda\u4e0a\u7b11\u5f97\u66f4\u71e6\u721b\u3002<\/p>\n<h2>\u99ac\u62c9\u677e\u5099\u8cfd\u98f2\u98df\u7684\u4e09\u500b\u968e\u6bb5<\/h2>\n<h3>1. 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\u8cfd\u524d\u6e1b\u91cf\u671f\uff08\u8cfd\u524d3\u81f31\u9031\uff09<\/h3>\n<p>\u8a13\u7df4\u91cf\u9010\u6f38\u6e1b\u5c11\uff0c\u4f46\u98f2\u98df\u4e0d\u61c9\u8ddf\u8457\u6e1b\u5c11\uff0c\u9019\u500b\u6642\u671f\u8981\u5145\u5206\u5132\u5099\u7cd6\u539f\u3002<\/p>\n<ul>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269\u589e\u91cf<\/strong>\uff1a\u8cfd\u524d3\u65e5\u958b\u59cb\u300c\u78b3\u6c34\u88dd\u8f09\u300d\uff08Carb Loading\uff09\uff0c\u5c07\u78b3\u6c34\u5316\u5408\u7269\u6bd4\u4f8b\u63d0\u5347\u81f3\u7e3d\u71b1\u91cf70%\uff0c\u4ee5\u767d\u7c73\u98ef\u3001\u610f\u7c89\u3001\u9eb5\u5305\u70ba\u4e3b\uff0c\u907f\u514d\u9ad8\u7e96\u7dad\u98df\u7269<\/li>\n<li><strong>\u6e1b\u5c11\u8102\u80aa\u53ca\u7e96\u7dad<\/strong>\uff1a\u907f\u514d\u5f15\u8d77\u8178\u80c3\u4e0d\u9069\uff0c\u6e1b\u5c11\u8c46\u985e\u3001\u6930\u83dc\u82b1\u3001\u71d5\u9ea5\u7b49\u9ad8\u7e96\u7dad\u98df\u7269<\/li>\n<li><strong>\u5145\u8db3\u6c34\u5206<\/strong>\uff1a\u6bcf\u65e5\u81f3\u5c11\u98f28\u81f310\u676f\u6c34\uff0c\u78ba\u4fdd\u8cfd\u524d\u8eab\u9ad4\u6c34\u5206\u5145\u8db3<\/li>\n<li><strong>\u907f\u514d\u5617\u8a66\u65b0\u98df\u7269<\/strong>\uff1a\u8cfd\u524d\u4e00\u9031\u4e0d\u8981\u5617\u8a66\u4efb\u4f55\u672a\u8a66\u904e\u7684\u98df\u7269\uff0c\u4ee5\u514d\u8178\u80c3\u51fa\u554f\u984c<\/li>\n<\/ul>\n<h3>3. \u8cfd\u524d\u4e00\u5929\u53ca\u6bd4\u8cfd\u7576\u65e5<\/h3>\n<p>\u8cfd\u524d\u665a\u9910\u61c9\u4ee5\u719f\u6089\u7684\u9ad8\u78b3\u6c34\u98df\u7269\u70ba\u4e3b\uff0c\u5982\u610f\u7c89\u914d\u756a\u8304\u91ac\u3001\u767d\u98ef\u914d\u96de\u80f8\u8089\uff0c\u907f\u514d\u714e\u70b8\u53ca\u91cd\u53e3\u5473\u98df\u7269\u3002<\/p>\n<p>\u6bd4\u8cfd\u7576\u65e5\u65e9\u9910\u61c9\u5728\u51fa\u767c\u524d2\u81f33\u5c0f\u6642\u9032\u98df\uff0c\u9078\u64c7\u6613\u6d88\u5316\u7684\u78b3\u6c34\u98df\u7269\uff0c\u5982\u767d\u9eb5\u5305\u914d\u82b1\u751f\u91ac\u3001\u9999\u8549\u3001\u767d\u7c73\u7ca5\u7b49\u3002\u907f\u514d\u9ad8\u8102\u80aa\u3001\u9ad8\u7e96\u7dad\u98df\u7269\u3002<\/p>\n<h2>\u6bd4\u8cfd\u9014\u4e2d\u7684\u88dc\u7d66\u7b56\u7565<\/h2>\n<p>\u99ac\u62c9\u677e\u9014\u4e2d\u88dc\u7d66\u662f\u5f88\u591a\u65b0\u624b\u5ffd\u7565\u7684\u91cd\u8981\u74b0\u7bc0\u3002\u4e00\u822c\u800c\u8a00\uff0c\u8dd1\u6b65\u8d85\u904e90\u5206\u9418\u5c31\u9700\u8981\u5728\u9014\u4e2d\u88dc\u5145\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<ul>\n<li><strong>\u80fd\u91cf\u556b\u55b1\uff08Energy Gel\uff09<\/strong>\uff1a\u6bcf45\u81f360\u5206\u9418\u88dc\u5145\u4e00\u5305\uff0c\u7d0460\u81f390\u514b\u78b3\u6c34\uff0c\u9700\u914d\u5408\u6c34\u98f2\u7528<\/li>\n<li><strong>\u9999\u8549<\/strong>\uff1a\u5929\u7136\u88dc\u7cd6\u9078\u64c7\uff0c\u540c\u6642\u63d0\u4f9b\u9240\u8cea\uff0c\u9810\u9632\u62bd\u7b4b<\/li>\n<li><strong>\u904b\u52d5\u98f2\u6599<\/strong>\uff1a\u88dc\u5145\u96fb\u89e3\u8cea\u53ca\u78b3\u6c34\u5316\u5408\u7269\uff0c\u7279\u5225\u9069\u5408\u5927\u91cf\u51fa\u6c57\u7684\u8dd1\u624b<\/li>\n<li><strong>\u88dc\u6c34\u983b\u7387<\/strong>\uff1a\u6bcf15\u81f320\u5206\u9418\u88dc\u5145150\u81f3200\u6beb\u5347\u6c34\uff0c\u4e0d\u8981\u7b49\u53e3\u6e34\u624d\u559d<\/li>\n<\/ul>\n<h2>\u8cfd\u5f8c\u6062\u5fa9\u98f2\u98df<\/h2>\n<p>\u5b8c\u6210\u99ac\u62c9\u677e\u5f8c30\u81f360\u5206\u9418\u5167\u662f\u88dc\u5145\u7684\u9ec3\u91d1\u6642\u6bb5\uff0c\u8981\u540c\u6642\u88dc\u5145\u78b3\u6c34\u5316\u5408\u7269\u53ca\u86cb\u767d\u8cea\u3002<\/p>\n<ul>\n<li><strong>\u78b3\u6c34\u86cb\u767d\u8cea\u6bd4\u4f8b<\/strong>\uff1a\u5efa\u8b703:1\u81f34:1\uff0c\u4f8b\u5982\u4e00\u500b\u96de\u817f\u98ef\u6216\u86cb\u767d\u5976\u6614\u914d\u9999\u8549<\/li>\n<li><strong>\u96fb\u89e3\u8cea\u88dc\u5145<\/strong>\uff1a\u5927\u91cf\u51fa\u6c57\u5f8c\u9700\u88dc\u5145\u9209\u3001\u9240\u3001\u9382\uff0c\u53ef\u98f2\u7528\u542b\u96fb\u89e3\u8cea\u904b\u52d5\u98f2\u6599\u6216\u98df\u9e79\u98df\u7269<\/li>\n<li><strong>\u7dad\u751f\u7d20C\u53ca\u6297\u6c27\u5316\u98df\u7269<\/<\/strong>\uff1a\u5e6b\u52a9\u6e1b\u5c11\u6c27\u5316\u58d3\u529b\uff0c\u53ef\u9078\u64c7\u5947\u7570\u679c\u3001\u85cd\u8393\u3001\u6a59\u6c41<\/li>\n<li><strong>\u8cfd\u5f8c\u4e00\u9031<\/strong>\uff1a\u4ee5\u6613\u6d88\u5316\u3001\u6297\u708e\u98df\u7269\u70ba\u4e3b\uff0c\u5982\u4e09\u6587\u9b5a\u3001\u8591\u9ec3\u98ef\u3001\u852c\u83dc\u6e6f<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u99ac\u62c9\u677e\u8dd1\u624b\u7684\u5be6\u7528\u98f2\u98df\u5efa\u8b70<\/h2>\n<p>\u9999\u6e2f\u5929\u6c23\u708e\u71b1\u6f6e\u6fd5\uff0c\u8dd1\u624b\u5728\u672c\u5730\u5099\u8cfd\u6642\u9700\u7279\u5225\u6ce8\u610f\u4ee5\u4e0b\u5e7e\u9ede\uff1a<\/p>\n<ul>\n<li><strong>\u96fb\u89e3\u8cea\u88dc\u5145\u66f4\u91cd\u8981<\/strong>\uff1a\u9999\u6e2f\u590f\u5b63\u8a13\u7df4\u51fa\u6c57\u91cf\u5927\uff0c\u9664\u4e86\u559d\u6c34\uff0c\u9084\u8981\u6ce8\u610f\u88dc\u5145\u9209\u53ca\u9240<\/li>\n<li><strong>\u8336\u8a18\u98df\u7269\u7684\u9078\u64c7<\/strong>\uff1a\u8a13\u7df4\u5f8c\u53ef\u9078\u64c7\u96de\u6252\u98ef\uff08\u8d70\u91ac\uff09\u3001\u8178\u7c89\u52a0\u86cb\u3001\u84b8\u9b5a\u98ef\u7b49\uff0c\u907f\u514d\u6cb9\u81a9\u98df\u7269<\/li>\n<li><strong>\u7dad\u751f\u7d20D<\/strong>\uff1a\u9999\u6e2f\u8dd1\u624b\u82e5\u4e3b\u8981\u5728\u5ba4\u5167\u8a13\u7df4\uff0c\u53ef\u80fd\u7f3a\u4e4f\u7dad\u751f\u7d20D\uff0c\u5f71\u97ff\u808c\u8089\u529f\u80fd\uff0c\u53ef\u8003\u616e\u88dc\u5145<\/li>\n<li><strong>\u5496\u5561\u56e0\u7b56\u7565<\/strong>\uff1a\u8cfd\u524d60\u5206\u9418\u651d\u53d63\u81f36\u6beb\u514b\/\u516c\u65a4\u9ad4\u91cd\u7684\u5496\u5561\u56e0\u53ef\u63d0\u5347\u8868\u73fe\uff0c\u4f46\u5e73\u6642\u8981\u907f\u514d\u904e\u91cf\u651d\u53d6\u4ee5\u4fdd\u6301\u654f\u611f\u5ea6<\/li>\n<\/ul>\n<h2>\u5e38\u898b\u99ac\u62c9\u677e\u98f2\u98df\u932f\u8aa4<\/h2>\n<ul>\n<li>\u274c \u8cfd\u524d\u5617\u8a66\u65b0\u98df\u7269\u6216\u88dc\u5145\u54c1\u2014\u2014\u53ef\u80fd\u5c0e\u81f4\u8178\u80c3\u4e0d\u9069<\/li>\n<li>\u274c \u78b3\u6c34\u88dd\u8f09\u6642\u9078\u9ad8\u7e96\u98df\u7269\u2014\u2014\u61c9\u9078\u6613\u6d88\u5316\u7684\u7cbe\u88fd\u78b3\u6c34<\/li>\n<li>\u274c \u9014\u4e2d\u5ffd\u8996\u88dc\u7d66\u2014\u2014\u5c0e\u81f4\u300c\u649e\u7246\u300d\uff08hitting the wall\uff09\u73fe\u8c61<\/li>\n<li>\u274c \u8cfd\u5f8c\u7acb\u5373\u5927\u5403\u5927\u559d\u2014\u2014\u8178\u80c3\u5728\u9ad8\u5f37\u5ea6\u904b\u52d5\u5f8c\u9700\u8981\u6642\u9593\u6062\u5fa9<\/li>\n<li>\u274c \u5099\u8cfd\u671f\u9593\u7bc0\u98df\u2014\u2014\u5f71\u97ff\u8a13\u7df4\u6062\u5fa9\u53ca\u514d\u75ab\u529b<\/li>\n<\/ul>\n<h2>\ud83d\udccb \u5ef6\u4f38\u95b1\u8b80<\/h2>\n<ul>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/\u8dd1\u6b65\u71df\u990a\u6307\u5357\u5b8c\u5168\u653b\u7565\/\">\u8dd1\u6b65\u71df\u990a\u6307\u5357\u5b8c\u5168\u653b\u7565\uff1a\u9999\u6e2f\u8dd1\u624b\u5fc5\u77e5\u7684\u88dc\u7d66\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/\u5065\u8eab\u88dc\u6c34\u5b8c\u5168\u6307\u5357\/\">\u5065\u8eab\u88dc\u6c34\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u6c34\u5206\u651d\u53d6\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/\u5fa9\u5065\u671f\u98f2\u98df\u5b8c\u5168\u6307\u5357\/\">\u5fa9\u5065\u671f\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u53d7\u50b7\u5f8c\u5fc5\u77e5\u7684\u71df\u990a\u7b56\u7565<\/a><\/li>\n<\/ul>\n<div style=\"background:#f0f7f0;border-left:4px solid #4caf50;padding:20px;margin:30px 0;border-radius:4px;\">\n<h3>\ud83c\udf71 \u70ba\u4f60\u7684\u99ac\u62c9\u677e\u5099\u8cfd\u8a02\u5236\u5c08\u5c6c\u9910\u55ae<\/h3>\n<p>\u5099\u8cfd\u671f\u9593\u98f2\u98df\u8a08\u5283\u7e41\u7463\uff1fNutrigo \u63d0\u4f9b\u5c08\u696d\u7684\u81ea\u8a02\u9910\u76d2\u670d\u52d9\uff0c\u7531\u71df\u990a\u5e2b\u8a2d\u8a08\u7684\u9ad8\u78b3\u6c34\u3001\u9ad8\u86cb\u767d\u9910\u76d2\uff0c\u52a9\u4f60\u8f15\u9b06\u7ba1\u7406\u5099\u8cfd\u98f2\u98df\u3002<\/p>\n<p>\u7acb\u5373\u524d\u5f80 <a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\" style=\"color:#4caf50;font-weight:bold;\">Nutrigo \u81ea\u8a02\u9910\u76d2<\/a>\uff0c\u8f38\u5165\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u53ef\u4eab 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