{"id":34253,"date":"2026-06-15T09:29:59","date_gmt":"2026-06-15T01:29:59","guid":{"rendered":"https:\/\/nutrigo.hk\/football-nutrition-guide-hk\/"},"modified":"2026-06-15T09:29:59","modified_gmt":"2026-06-15T01:29:59","slug":"football-nutrition-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/football-nutrition-guide-hk\/","title":{"rendered":"\u8db3\u7403\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8db3\u7403\u611b\u597d\u8005\u5fc5\u77e5\u7684\u8a13\u7df4\u671f\u71df\u990a\u7b56\u7565\u3001\u6bd4\u8cfd\u88dc\u7d66\u8207\u63d0\u5347\u8868\u73fe\u79d8\u8a23"},"content":{"rendered":"<p>\u8db3\u7403\u662f\u9999\u6e2f\u6700\u53d7\u6b61\u8fce\u7684\u904b\u52d5\u4e4b\u4e00\uff0c\u7121\u8ad6\u662f\u696d\u9918\u4e94\u4eba\u7403\u3001\u9031\u672b\u4e03\u4eba\u8cfd\uff0c\u9084\u662f\u8a8d\u771f\u5099\u6230\u7684\u5341\u4e00\u4eba\u8cfd\uff0c\u6b63\u78ba\u7684\u98f2\u98df\u7b56\u7565\u90fd\u80fd\u5927\u5e45\u63d0\u5347\u4f60\u7684\u901f\u5ea6\u3001\u8010\u529b\u548c\u7206\u767c\u529b\u3002\u672c\u6587\u5c07\u70ba\u9999\u6e2f\u8db3\u7403\u611b\u597d\u8005\u63d0\u4f9b\u5b8c\u6574\u7684\u71df\u990a\u6307\u5357\uff0c\u5f9e\u65e5\u5e38\u8a13\u7df4\u5230\u6bd4\u8cfd\u65e5\u88dc\u7d66\uff0c\u4e00\u4e00\u8a73\u89e3\u3002<\/p>\n<h2>\u8db3\u7403\u904b\u52d5\u7684\u80fd\u91cf\u9700\u6c42<\/h2>\n<p>\u8db3\u7403\u662f\u7d50\u5408\u6709\u6c27\u8010\u529b\u8207\u7121\u6c27\u7206\u767c\u7684\u6df7\u5408\u578b\u904b\u52d5\u3002\u4e00\u583490\u5206\u9418\u7684\u6bd4\u8cfd\uff0c\u7403\u54e1\u5e73\u5747\u8dd1\u52d5\u8ddd\u96e2\u70ba8\u201312\u516c\u91cc\uff0c\u5fc3\u7387\u9577\u6642\u9593\u7dad\u6301\u5728\u6700\u5927\u503c\u768470\u201385%\u3002\u9019\u610f\u5473\u8457\u8db3\u7403\u54e1\u5c0d\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8cea\u7684\u9700\u6c42\u90fd\u975e\u5e38\u9ad8\u3002<\/p>\n<h3>\u5b8f\u91cf\u71df\u990a\u7d20\u5206\u914d\u5efa\u8b70<\/h3>\n<ul>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269\uff1a<\/strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 5\u20137g\uff08\u8a13\u7df4\u671f\uff09\/ 7\u201310g\uff08\u8cfd\u524d\u78b3\u6c34\u8ca0\u8377\uff09<\/li>\n<li><strong>\u86cb\u767d\u8cea\uff1a<\/strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 1.6\u20132.0g<\/li>\n<li><strong>\u8102\u80aa\uff1a<\/strong>\u4f54\u7e3d\u71b1\u91cf20\u201330%\uff0c\u4ee5\u512a\u8cea\u4e0d\u98fd\u548c\u8102\u80aa\u70ba\u4e3b<\/li>\n<\/ul>\n<h2>\u65e5\u5e38\u8a13\u7df4\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u8a13\u7df4\u524d1.5\u20132\u5c0f\u6642\uff1a\u78b3\u6c34\u512a\u5148<\/h3>\n<p>\u8a13\u7df4\u524d\u88dc\u5145\u78b3\u6c34\u5316\u5408\u7269\u4ee5\u586b\u6eff\u809d\u7cd6\u5132\u91cf\uff0c\u78ba\u4fdd\u8a13\u7df4\u671f\u9593\u6709\u8db3\u5920\u80fd\u91cf\u8f38\u51fa\u3002\u5efa\u8b70\u9078\u64c7\uff1a<\/p>\n<ul>\n<li>\u767d\u98ef\u6216\u610f\u5927\u5229\u7c89\uff08\u5feb\u901f\u5438\u6536\u78b3\u6c34\uff09<\/li>\n<li>\u71d5\u9ea5 + \u6c34\u679c<\/li>\n<li>\u5168\u9ea5\u9eb5\u5305 + \u96de\u86cb<\/li>\n<li>\u9999\u8549 + \u5e0c\u81d8\u4e73\u916a<\/li>\n<\/ul>\n<p><strong>\u6ce8\u610f\uff1a<\/strong>\u907f\u514d\u9ad8\u7e96\u7dad\u3001\u9ad8\u8102\u80aa\u98df\u7269\uff0c\u4ee5\u514d\u5f71\u97ff\u6d88\u5316\u9020\u6210\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n<h3>\u8a13\u7df4\u4e2d\u88dc\u7d66<\/h3>\n<p>\u8a13\u7df4\u8d85\u904e60\u5206\u9418\u6642\uff0c\u6bcf30\u5206\u9418\u651d\u53d620\u201330g\u78b3\u6c34\u5316\u5408\u7269\u3002\u9999\u6e2f\u5929\u6c23\u708e\u71b1\uff0c\u5927\u91cf\u6d41\u6c57\u4ea6\u9700\u7a4d\u6975\u88dc\u5145\u96fb\u89e3\u8cea\uff1a<\/p>\n<ul>\n<li>\u7a00\u91cb\u904b\u52d5\u98f2\u6599\uff08\u6548\u679c\u66f4\u5747\u8861\uff09<\/li>\n<li>\u80fd\u91cf\u556b\u55b1 + \u6e05\u6c34<\/li>\n<li>\u9999\u8549\uff08\u5929\u7136\u78b3\u6c34 + \u9240\u8cea\uff09<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u5f8c\u6062\u5fa9\u9ec3\u91d1\u7a97\u53e3<\/h3>\n<p>\u8a13\u7df4\u5f8c30\u201360\u5206\u9418\u662f\u88dc\u7d66\u300c\u9ec3\u91d1\u7a97\u53e3\u300d\uff0c\u5efa\u8b70\u6309\u4ee5\u4e0b\u6bd4\u4f8b\u88dc\u5145\uff1a<\/p>\n<ul>\n<li><strong>\u78b3\u6c34\uff1a\u86cb\u767d\u8cea = 3:1\u6bd4\u4f8b<\/strong>\uff08\u5982\u6bcf\u516c\u65a41.2g\u78b3\u6c34 + 0.4g\u86cb\u767d\u8cea\uff09<\/li>\n<li>\u5be6\u969b\u4f8b\u5b50\uff1a\u767d\u98ef + \u96de\u80f8\u8089\u3001\u4e73\u6e05\u86cb\u767d\u6416 + \u9999\u8549\u3001\u4f4e\u8102\u725b\u5976 + \u9945\u982d<\/li>\n<\/ul>\n<h2>\u6bd4\u8cfd\u65e5\u5b8c\u6574\u98f2\u98df\u8a08\u5283<\/h2>\n<h3>\u6bd4\u8cfd\u524d3\u5929\uff1a\u78b3\u6c34\u8ca0\u8377\u671f<\/h3>\n<p>\u91cd\u8981\u6bd4\u8cfd\u524d3\u5929\u9010\u6b65\u589e\u52a0\u78b3\u6c34\u651d\u53d6\uff0c\u540c\u6642\u6e1b\u5c11\u8a13\u7df4\u91cf\uff0c\u8b93\u808c\u8089\u809d\u7cd6\u5132\u91cf\u9054\u5230\u6700\u5927\u503c\uff1a<\/p>\n<ul>\n<li>\u6bcf\u65e5\u78b3\u6c34\u651d\u53d6\u63d0\u5347\u81f3\u6bcf\u516c\u65a4\u9ad4\u91cd8\u201310g<\/li>\n<li>\u9078\u64c7\u767d\u98ef\u3001\u610f\u7c89\u3001\u9eb5\u5305\u7b49\u6613\u6d88\u5316\u78b3\u6c34<\/li>\n<li>\u9069\u91cf\u6e1b\u5c11\u852c\u83dc\u7e96\u7dad\u4ee5\u964d\u4f4e\u8178\u80c3\u8ca0\u64d4<\/li>\n<li>\u4fdd\u6301\u6b63\u5e38\u86cb\u767d\u8cea\u651d\u53d6\uff0c\u907f\u514d\u5927\u5e45\u6539\u8b8a\u98f2\u98df\u7fd2\u6163<\/li>\n<\/ul>\n<h3>\u6bd4\u8cfd\u7576\u65e5\u98f2\u98df\u6642\u9593\u8868<\/h3>\n<ul>\n<li><strong>\u8cfd\u524d3\u20134\u5c0f\u6642\uff1a<\/strong>\u6b63\u9910\uff08\u767d\u98ef + \u96de\u8089 + \u5c11\u91cf\u852c\u83dc\uff09\uff0c\u7d04500\u2013700kcal\uff0c\u4f4e\u7e96\u7dad\u3001\u4f4e\u8102<\/li>\n<li><strong>\u8cfd\u524d1\u20131.5\u5c0f\u6642\uff1a<\/strong>\u5c0f\u9ede\u5fc3\uff08\u9999\u8549\u6216\u80fd\u91cf\u68d2\uff09\uff0c\u5feb\u901f\u78b3\u6c34\u88dc\u5145<\/li>\n<li><strong>\u8cfd\u524d15\u201330\u5206\u9418\uff1a<\/strong>\u98f2200\u2013400ml\u6c34\uff0c\u907f\u514d\u6b64\u6642\u5927\u91cf\u9032\u98df<\/li>\n<\/ul>\n<h3>\u534a\u5834\u88dc\u7d66\u7b56\u7565\uff08\u91cd\u8981\uff01\uff09<\/h3>\n<p>\u9999\u6e2f\u590f\u5b63\u6c23\u6eab\u9ad8\uff0c15\u5206\u9418\u534a\u5834\u6642\u9593\u52d9\u5fc5\u628a\u63e1\uff1a<\/p>\n<ul>\n<li>\u7acb\u5373\u88dc\u6c34\uff1a250\u2013500ml\u542b\u96fb\u89e3\u8cea\u98f2\u6599<\/li>\n<li>\u5feb\u901f\u78b3\u6c34\uff1a\u9999\u8549\u534a\u689d\u3001\u6a59\u584a\u6216\u80fd\u91cf\u556b\u55b1<\/li>\n<li>\u907f\u514d\u725b\u5976\u3001\u86cb\u767d\u8cea\u68d2\uff08\u6d88\u5316\u592a\u6162\u6703\u5f71\u97ff\u4e0b\u534a\u5834\u8868\u73fe\uff09<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u8db3\u7403\u54e1\u7684\u7279\u5225\u8003\u91cf<\/h2>\n<h3>\u708e\u71b1\u5929\u6c23\u4e0b\u7684\u88dc\u6c34\u7b56\u7565<\/h3>\n<p>\u9999\u6e2f\u590f\u5b63\u9ad8\u6eab\u9ad8\u6fd5\uff0c\u8db3\u7403\u54e1\u51fa\u6c57\u91cf\u6975\u9ad8\uff08\u6bcf\u5c0f\u6642\u7d041\u20132\u5347\uff09\u3002\u4ee5\u4e0b\u662f\u91dd\u5c0d\u9999\u6e2f\u6c23\u5019\u7684\u5b8c\u6574\u88dc\u6c34\u8a08\u5283\uff1a<\/p>\n<ul>\n<li><strong>\u8cfd\u524d2\u5c0f\u6642\uff1a<\/strong>\u98f2500ml\u6e05\u6c34\u6253\u5e95<\/li>\n<li><strong>\u6bd4\u8cfd\u671f\u9593\uff1a<\/strong>\u6bcf15\u5206\u9418\u98f2150\u2013250ml\u542b\u96fb\u89e3\u8cea\u98f2\u6599<\/li>\n<li><strong>\u8cfd\u5f8c\uff1a<\/strong>\u6bcf\u5931\u53bb0.5kg\u9ad4\u91cd\u9700\u88dc\u5145\u7d04750ml\u6db2\u9ad4<\/li>\n<li><strong>\u88dc\u6c34\u6307\u6a19\uff1a<\/strong>\u5c0f\u4fbf\u5448\u6de1\u9ec3\u8272\u4ee3\u8868\u88dc\u6c34\u8db3\u5920\uff1b\u6df1\u9ec3\u8272\u4ee3\u8868\u812b\u6c34<\/li>\n<\/ul>\n<h3>\u9031\u672b\u806f\u8cfd\u7403\u54e1\u7684\u8cfd\u5f8c\u6062\u5fa9\u98f2\u98df<\/h3>\n<p>\u9999\u6e2f\u696d\u9918\u806f\u8cfd\u591a\u70ba\u9031\u672b\u8cfd\u4e8b\uff0c\u8cfd\u5f8c\u6062\u5fa9\u98f2\u98df\u5c0d\u4e0b\u9031\u8a13\u7df4\u8868\u73fe\u81f3\u95dc\u91cd\u8981\uff1a<\/p>\n<ul>\n<li><strong>\u8cfd\u5f8c30\u5206\u9418\u5167\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d + \u78b3\u6c34\u98f2\u54c1\uff08\u5feb\u901f\u88dc\u5145\uff09<\/li>\n<li><strong>\u8cfd\u5f8c2\u5c0f\u6642\uff1a<\/strong>\u5b8c\u6574\u6b63\u9910\uff08\u98ef + \u86cb\u767d\u8cea + \u852c\u83dc\uff09<\/li>\n<li><strong>\u8cfd\u5f8c24\u201348\u5c0f\u6642\uff1a<\/strong>\u7dad\u6301\u9ad8\u86cb\u767d\u98f2\u98df\uff0c\u88dc\u5145Omega-3\u6297\u708e\uff08\u5982\u4e09\u6587\u9b5a\u3001\u6c99\u7538\u9b5a\uff09<\/li>\n<\/ul>\n<h2>\u63d0\u5347\u8db3\u7403\u8868\u73fe\u7684\u95dc\u9375\u71df\u990a\u7d20<\/h2>\n<h3>\u808c\u9178\uff08Creatine\uff09\u2014\u2014\u6700\u4f73\u79d1\u5b78\u652f\u6301\u88dc\u5145\u54c1<\/h3>\n<p>\u808c\u9178\u662f\u8db3\u7403\u54e1\u6700\u6709\u79d1\u5b78\u6839\u64da\u7684\u88dc\u5145\u54c1\u4e4b\u4e00\u3002\u7814\u7a76\u986f\u793a\u6bcf\u65e5\u88dc\u51455g\u808c\u9178\u53ef\u63d0\u5347\u77ed\u8ddd\u96e2\u885d\u523a\u80fd\u529b\u548c\u91cd\u8907\u7206\u767c\u529b\u8868\u73fe\uff0c\u5c0d\u9700\u8981\u983b\u7e41\u52a0\u901f\u7684\u8db3\u7403\u54e1\u7279\u5225\u6709\u6548\u3002\u53ef\u9078\u64c7\u8ca0\u8377\u671f\uff08\u6bcf\u65e520g\u00d75\u5929\uff09\u5f8c\u7dad\u6301\u6bcf\u65e55g\uff0c\u6216\u76f4\u63a5\u5f9e\u6bcf\u65e55g\u958b\u59cb\u3002<\/p>\n<h3>\u5496\u5561\u56e0\u2014\u2014\u63d0\u5347\u8010\u529b\u8207\u5224\u65b7\u529b<\/h3>\n<p>\u8cfd\u524d60\u5206\u9418\u651d\u53d63\u20136mg\/kg\u5496\u5561\u56e0\uff08\u7d04\u4e00\u676f\u9ed1\u5496\u5561\u6216\u6fc3\u7e2e\u5496\u5561\uff09\u53ef\u986f\u8457\u63d0\u5347\u6709\u6c27\u8010\u529b\u3001\u53cd\u61c9\u901f\u5ea6\u548c\u6230\u8853\u5224\u65b7\u80fd\u529b\u3002\u9999\u6e2f\u7403\u54e1\u8981\u6ce8\u610f\u907f\u514d\u904e\u91cf\uff0c\u4ee5\u514d\u5f15\u8d77\u5fc3\u8df3\u904e\u901f\u6216\u7126\u616e\u5f71\u97ff\u767c\u63ee\u3002<\/p>\n<h3>\u9435\u8cea\u2014\u2014\u9810\u9632\u904b\u52d5\u6027\u8ca7\u8840<\/h3>\n<p>\u8db3\u7403\u54e1\u56e0\u5927\u91cf\u6d41\u6c57\u548c\u8db3\u5e95\u885d\u64ca\u6027\u6eb6\u8840\uff08\u9577\u6642\u9593\u8dd1\u52d5\u5c0e\u81f4\u7d05\u8840\u7403\u7834\u58de\uff09\uff0c\u5bb9\u6613\u7f3a\u4e4f\u9435\u8cea\uff0c\u5f15\u8d77\u75b2\u5026\u3001\u8010\u529b\u4e0b\u964d\u3002\u5efa\u8b70\u591a\u651d\u53d6\u7d05\u8089\u3001\u8c6c\u809d\u3001\u83e0\u83dc\u3001\u8c46\u8150\uff0c\u4e26\u642d\u914d\u7dad\u751f\u7d20C\u8c50\u5bcc\u98df\u7269\u63d0\u5347\u975e\u8840\u9435\u8cea\u5438\u6536\u7387\u3002<\/p>\n<h2>\u4e00\u65e5\u98f2\u98df\u7bc4\u4f8b\uff0870kg\u8db3\u7403\u54e1\u8a13\u7df4\u65e5\uff09<\/h2>\n<ul>\n<li><strong>\u65e9\u9910\uff1a<\/strong>\u71d5\u9ea5\uff08100g\u4e7e\u91cd\uff09+ \u5e0c\u81d8\u4e73\u916a + \u85cd\u8393 + \u8702\u871c<\/li>\n<li><strong>\u5348\u9910\uff08\u8a13\u7df4\u524d\uff09\uff1a<\/strong>\u767d\u98ef\uff082\u7897\uff09+ \u84b8\u96de\u80f8\u8089\uff08150g\uff09+ \u7092\u83dc\u5fc3<\/li>\n<li><strong>\u8a13\u7df4\u4e2d\uff1a<\/strong>\u7a00\u91cb\u904b\u52d5\u98f2\u6599 500ml + \u9999\u85491\u689d<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d1\u4efd + \u767d\u9eb5\u53052\u7247 + \u82b1\u751f\u91ac<\/li>\n<li><strong>\u665a\u9910\uff1a<\/strong>\u7cd9\u7c73\u98ef + \u4e09\u6587\u9b5a\uff08150g\uff09+ \u897f\u862d\u82b1 + \u6a44\u6b16\u6cb9<\/li>\n<li><strong>\u7761\u524d\uff1a<\/strong>\u4f4e\u8102\u725b\u5976 250ml + \u4e00\u5c0f\u628a\u5805\u679c<\/li>\n<\/ul>\n<h2>\u7acb\u5373\u63d0\u5347\u4f60\u7684\u8db3\u7403\u5834\u4e0a\u8868\u73fe<\/h2>\n<p>\u79d1\u5b78\u98f2\u98df\u662f\u8db3\u7403\u54e1\u63d0\u5347\u8868\u73fe\u6700\u5bb9\u6613\u88ab\u5ffd\u7565\u7684\u74b0\u7bc0\u3002\u5f9e\u4eca\u65e5\u958b\u59cb\u95dc\u6ce8\u6bcf\u9813\u98ef\u7684\u78b3\u6c34\u548c\u86cb\u767d\u8cea\u6bd4\u4f8b\uff0c\u4f60\u6703\u9a5a\u8a1d\u5730\u767c\u73fe\u2014\u2014\u5834\u4e0a\u7684\u8010\u529b\u548c\u7206\u767c\u529b\uff0c\u7adf\u7136\u4f86\u81ea\u5eda\u623f\uff01<\/p>\n<div style=\"background:#f0f8e8;border-left:4px solid #4CAF50;padding:16px 20px;margin:24px 0;border-radius:4px;\">\n<strong>\ud83e\udd57 \u60f3\u8981\u5c08\u696d\u98f2\u98df\u8a08\u5283\u652f\u6301\u4f60\u7684\u8db3\u7403\u8a13\u7df4\uff1f<\/strong><br \/>\nNutrigo \u63d0\u4f9b<a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\" 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