{"id":34621,"date":"2026-06-20T09:09:09","date_gmt":"2026-06-20T01:09:09","guid":{"rendered":"https:\/\/nutrigo.hk\/powerlifting-diet-guide-hong-kong-2\/"},"modified":"2026-06-20T09:09:09","modified_gmt":"2026-06-20T01:09:09","slug":"powerlifting-diet-guide-hong-kong-2","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/powerlifting-diet-guide-hong-kong-2\/","title":{"rendered":"\u529b\u91cf\u8209\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u589e\u529b\u671f\u98f2\u98df\u3001\u8a13\u7df4\u524d\u5f8c\u88dc\u7d66\u8207\u6bd4\u8cfd\u6e96\u5099\u7b56\u7565"},"content":{"rendered":"<p>\u529b\u91cf\u8209\uff08Powerlifting\uff09\u662f\u4e00\u9805\u4ee5\u6df1\u8e72\u3001\u81e5\u63a8\u3001\u786c\u8209\u70ba\u6838\u5fc3\u7684\u7af6\u6280\u904b\u52d5\uff0c\u5c0d\u808c\u529b\u3001\u7206\u767c\u529b\u53ca\u6062\u5fa9\u80fd\u529b\u8981\u6c42\u6975\u9ad8\u3002\u9999\u6e2f\u8fd1\u5e74\u529b\u91cf\u8209\u793e\u7fa4\u6025\u901f\u6210\u9577\uff0c\u8d8a\u4f86\u8d8a\u591a\u5065\u8eab\u611b\u597d\u8005\u6295\u5165\u9019\u9805\u904b\u52d5\u3002\u7136\u800c\uff0c\u8981\u5728\u529b\u91cf\u8209\u4e2d\u6301\u7e8c\u9032\u6b65\uff0c\u9664\u4e86\u523b\u82e6\u8a13\u7df4\u5916\uff0c\u7cbe\u6e96\u7684\u98f2\u98df\u7b56\u7565\u540c\u6a23\u4e0d\u53ef\u6216\u7f3a\u3002\u672c\u6587\u5c07\u70ba\u4f60\u5168\u9762\u62c6\u89e3\u529b\u91cf\u8209\u98f2\u98df\u7684\u6838\u5fc3\u539f\u5247\u3001\u71b1\u91cf\u8a08\u7b97\u3001\u71df\u990a\u7d20\u5206\u914d\u53ca\u5be6\u7528\u9999\u6e2f\u98f2\u98df\u5efa\u8b70\u3002<\/p>\n<h2>\u529b\u91cf\u8209\u98f2\u98df\u7684\u6838\u5fc3\u76ee\u6a19<\/h2>\n<p>\u529b\u91cf\u8209\u98f2\u98df\u7684\u9996\u8981\u4efb\u52d9\u662f<strong>\u652f\u6490\u6700\u5927\u808c\u529b\u8868\u73fe<\/strong>\uff0c\u540c\u6642\u7dad\u6301\u6216\u6539\u5584\u9ad4\u91cd\u7d1a\u5225\u3002\u8207\u4e00\u822c\u5065\u8eab\u98f2\u98df\u4e0d\u540c\uff0c\u529b\u91cf\u8209\u904b\u52d5\u54e1\u9700\u8981\u5728\u7279\u5b9a\u9ad4\u91cd\u4e0b\u767c\u63ee\u6700\u5927\u529b\u91cf\uff0c\u56e0\u6b64\u98f2\u98df\u8a08\u5283\u9700\u8981\u66f4\u7cbe\u6e96\u5730\u5e73\u8861\u589e\u808c\u3001\u6e1b\u8102\u8207\u7dad\u6301\u9ad4\u91cd\u4e09\u500b\u76ee\u6a19\u3002<\/p>\n<h2>\u71b1\u91cf\u9700\u6c42\uff1a\u529b\u91cf\u8209\u7684\u80fd\u91cf\u57fa\u790e<\/h2>\n<p>\u529b\u91cf\u8209\u8a13\u7df4\u4ee5\u9ad8\u5f37\u5ea6\u3001\u4f4e\u6b21\u6578\u7684\u7121\u6c27\u8a13\u7df4\u70ba\u4e3b\uff0c\u71b1\u91cf\u6d88\u8017\u96d6\u7136\u4e0d\u53ca\u8010\u529b\u904b\u52d5\uff0c\u4f46\u808c\u8089\u4fee\u5fa9\u8207\u5408\u6210\u9700\u8981\u5927\u91cf\u80fd\u91cf\u3002<\/p>\n<ul>\n<li><strong>\u589e\u529b\u671f\uff08Bulking\uff09<\/strong>\uff1a\u6bcf\u65e5\u651d\u53d6\u6bd4\u7dad\u6301\u71b1\u91cf\u591a300-500\u5343\u5361\uff0c\u4ee5\u652f\u6301\u808c\u8089\u751f\u9577<\/li>\n<li><strong>\u6e1b\u91cf\u671f\uff08Cutting\uff09<\/strong>\uff1a\u6bcf\u65e5\u6e1b\u5c11300-500\u5343\u5361\uff0c\u540c\u6642\u7dad\u6301\u9ad8\u86cb\u767d\u4fdd\u8b77\u808c\u8089<\/li>\n<li><strong>\u7dad\u6301\u671f\uff08Maintenance\uff09<\/strong>\uff1a\u6bd4\u8cfd\u524d\u6578\u9031\u4fdd\u6301\u9ad4\u91cd\u7a69\u5b9a\uff0c\u7dad\u6301\u80fd\u91cf\u5e73\u8861<\/li>\n<\/ul>\n<h2>\u86cb\u767d\u8cea\uff1a\u529b\u91cf\u8209\u6700\u95dc\u9375\u7684\u71df\u990a\u7d20<\/h2>\n<p>\u86cb\u767d\u8cea\u662f\u808c\u8089\u4fee\u5fa9\u8207\u5408\u6210\u7684\u6838\u5fc3\u3002\u529b\u91cf\u8209\u904b\u52d5\u54e1\u7684\u86cb\u767d\u8cea\u9700\u6c42\u9ad8\u65bc\u4e00\u822c\u4eba\uff1a<\/p>\n<ul>\n<li><strong>\u5efa\u8b70\u651d\u53d6\u91cf<\/strong>\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd1.6-2.2\u514b\u86cb\u767d\u8cea<\/li>\n<li><strong>\u512a\u8cea\u86cb\u767d\u8cea\u4f86\u6e90<\/strong>\uff1a\u96de\u80f8\u8089\u3001\u725b\u8089\u3001\u96de\u86cb\u3001\u4e09\u6587\u9b5a\u3001\u4f4e\u8102\u4e73\u916a\u3001\u8c46\u8150<\/li>\n<li><strong>\u5206\u914d\u539f\u5247<\/strong>\uff1a\u6bcf\u9910\u651d\u53d630-40\u514b\u86cb\u767d\u8cea\uff0c\u5e73\u5747\u5206\u914d\u5168\u65e5\u651d\u53d6<\/li>\n<\/ul>\n<p>\u8a13\u7df4\u5f8c30-60\u5206\u9418\u5167\u88dc\u5145\u9ad8\u8cea\u86cb\u767d\u8cea\uff08\u5982\u4e73\u6e05\u86cb\u767d\u6216\u96de\u86cb\uff09\u53ef\u6700\u5927\u5316\u808c\u8089\u86cb\u767d\u5408\u6210\u3002<\/p>\n<h2>\u78b3\u6c34\u5316\u5408\u7269\uff1a\u529b\u91cf\u7684\u71c3\u6599<\/h2>\n<p>\u78b3\u6c34\u5316\u5408\u7269\u662f\u529b\u91cf\u8209\u8a13\u7df4\u7684\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\uff0c\u80fd\u88dc\u5145\u808c\u7cd6\u539f\uff0c\u652f\u6490\u9ad8\u5f37\u5ea6\u8a13\u7df4\u8868\u73fe\uff1a<\/p>\n<ul>\n<li><strong>\u8a13\u7df4\u524d1-2\u5c0f\u6642<\/strong>\uff1a\u651d\u53d6\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\uff0c\u5982\u7cd9\u7c73\u98ef\u3001\u71d5\u9ea5\u3001\u5168\u9ea5\u9eb5\u5305<\/li>\n<li><strong>\u8a13\u7df4\u5f8c<\/strong>\uff1a\u651d\u53d6\u5feb\u901f\u78b3\u6c34\u88dc\u5145\u7cd6\u539f\uff0c\u5982\u767d\u7c73\u98ef\u3001\u9999\u8549\u3001\u5730\u74dc<\/li>\n<li><strong>\u5efa\u8b70\u651d\u53d6\u91cf<\/strong>\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd3-5\u514b\u78b3\u6c34\u5316\u5408\u7269\uff08\u8996\u8a13\u7df4\u5f37\u5ea6\u8abf\u6574\uff09<\/li>\n<\/ul>\n<h2>\u8102\u80aa\uff1a\u8377\u723e\u8499\u5065\u5eb7\u7684\u5b88\u8b77\u8005<\/h2>\n<p>\u8102\u80aa\u5c0d\u529b\u91cf\u8209\u904b\u52d5\u54e1\u540c\u6a23\u91cd\u8981\uff0c\u5c24\u5176\u662f\u7dad\u6301\u776a\u916e\u7d20\u7b49\u5408\u6210\u4ee3\u8b1d\u8377\u723e\u8499\u7684\u6b63\u5e38\u6c34\u5e73\uff1a<\/p>\n<ul>\n<li><strong>\u5efa\u8b70\u651d\u53d6\u91cf<\/strong>\uff1a\u4f54\u6bcf\u65e5\u7e3d\u71b1\u91cf\u768420-35%<\/li>\n<li><strong>\u512a\u8cea\u8102\u80aa\u4f86\u6e90<\/strong>\uff1a\u725b\u6cb9\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u5805\u679c\u3001\u4e09\u6587\u9b5a\u3001\u4e9e\u9ebb\u7c7d<\/li>\n<li><strong>\u907f\u514d<\/strong>\uff1a\u53cd\u5f0f\u8102\u80aa\u53ca\u904e\u91cf\u98fd\u548c\u8102\u80aa<\/li>\n<\/ul>\n<h2>\u8a13\u7df4\u524d\u5f8c\u7684\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u8a13\u7df4\u524d\u9910\uff08Pre-workout Meal\uff09<\/h3>\n<p>\u8a13\u7df4\u524d2-3\u5c0f\u6642\u9032\u98df\u5747\u8861\u9910\u98df\uff0c\u5305\u542b\uff1a<\/p>\n<ul>\n<li>\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\uff1a\u7cd9\u7c73\u98ef\u6216\u71d5\u9ea5\uff08100-150\u514b\uff09<\/li>\n<li>\u512a\u8cea\u86cb\u767d\u8cea\uff1a\u96de\u80f8\u8089\u6216\u9b5a\u67f3\uff08150-200\u514b\uff09<\/li>\n<li>\u5c11\u91cf\u852c\u83dc\uff1a\u63d0\u4f9b\u5fae\u91cf\u71df\u990a\u7d20<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u5f8c\u9910\uff08Post-workout Meal\uff09<\/h3>\n<p>\u8a13\u7df4\u5f8c\u76e1\u5feb\u88dc\u5145\uff1a<\/p>\n<ul>\n<li>\u5feb\u901f\u86cb\u767d\u8cea\uff1a\u4e73\u6e05\u86cb\u767d\u6216\u4f4e\u8102\u725b\u5976<\/li>\n<li>\u5feb\u901f\u78b3\u6c34\uff1a\u767d\u7c73\u98ef\u3001\u9999\u8549\u6216\u80fd\u91cf\u68d2<\/li>\n<li>\u76ee\u6a19\uff1a\u5728\u8a13\u7df4\u5f8c2\u5c0f\u6642\u5167\u5b8c\u6210\u88dc\u7d66<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u529b\u91cf\u8209\u904b\u52d5\u54e1\u7684\u5be6\u7528\u98f2\u98df\u5efa\u8b70<\/h2>\n<p>\u9999\u6e2f\u7684\u98f2\u98df\u74b0\u5883\u5c0d\u529b\u91cf\u8209\u904b\u52d5\u54e1\u65e2\u6709\u6311\u6230\u4e5f\u6709\u6a5f\u9047\uff1a<\/p>\n<ul>\n<li><strong>\u8336\u9910\u5ef3\u9078\u64c7<\/strong>\uff1a\u9078\u64c7\u84b8\u9b5a\u3001\u767d\u707c\u96de\u3001\u7092\u86cb\u914d\u7cd9\u7c73\u98ef\uff0c\u907f\u514d\u7092\u98ef\u53ca\u9ad8\u8102\u91ac\u6c41<\/li>\n<li><strong>\u4fbf\u5229\u5e97\u88dc\u7d66<\/strong>\uff1a\u5373\u98df\u96de\u80f8\u8089\u3001\u8336\u8449\u86cb\u3001\u4f4e\u7cd6\u8c46\u8150\u82b1\u662f\u65b9\u4fbf\u7684\u86cb\u767d\u8cea\u4f86\u6e90<\/li>\n<li><strong>\u5065\u8eab\u623f\u88dc\u7d66<\/strong>\uff1a\u4e73\u6e05\u86cb\u767d\u7c89\u662f\u8a13\u7df4\u5f8c\u6700\u65b9\u4fbf\u7684\u86cb\u767d\u8cea\u88dc\u5145\u9078\u64c7<\/li>\n<li><strong>\u5916\u8ce3\u9078\u64c7<\/strong>\uff1a\u65e5\u5f0f\u5b9a\u98df\u3001\u8d8a\u5357\u725b\u6cb3\uff08\u8d70\u91ac\uff09\u6216\u6f6e\u5dde\u6253\u51b7\u5747\u662f\u8f03\u5065\u5eb7\u9078\u64c7<\/li>\n<\/ul>\n<h2>\u6bd4\u8cfd\u524d\u7684\u98f2\u98df\u8abf\u6574<\/h2>\n<p>\u6bd4\u8cfd\u524d\u7684\u98f2\u98df\u7ba1\u7406\u5c0d\u529b\u91cf\u8209\u6210\u7e3e\u81f3\u95dc\u91cd\u8981\uff1a<\/p>\n<ul>\n<li><strong>\u6bd4\u8cfd\u524d\u4e00\u9031<\/strong>\uff1a\u7dad\u6301\u6b63\u5e38\u98f2\u98df\uff0c\u907f\u514d\u5927\u5e45\u6539\u8b8a\u98f2\u98df\u7fd2\u6163<\/li>\n<li><strong>\u6bd4\u8cfd\u524d\u4e00\u665a<\/strong>\uff1a\u9032\u98df\u6613\u6d88\u5316\u7684\u9ad8\u78b3\u6c34\u98df\u7269\uff0c\u78ba\u4fdd\u7cd6\u539f\u5145\u8db3<\/li>\n<li><strong>\u6bd4\u8cfd\u7576\u65e5\u65e9\u9910<\/strong>\uff1a\u8f15\u91cf\u6613\u6d88\u5316\u98df\u7269\uff0c\u5982\u767d\u7ca5\u914d\u6c34\u716e\u86cb<\/li>\n<li><strong>\u7a31\u91cd\u5f8c\u88dc\u7d66<\/strong>\uff1a\u8fc5\u901f\u88dc\u5145\u78b3\u6c34\u5316\u5408\u7269\u548c\u96fb\u89e3\u8cea\uff0c\u70ba\u6bd4\u8cfd\u505a\u6e96\u5099<\/li>\n<\/ul>\n<h2>\u5fc5\u5099\u88dc\u5145\u54c1\u5efa\u8b70<\/h2>\n<ul>\n<li><strong>\u808c\u9178\uff08Creatine\uff09<\/strong>\uff1a\u6bcf\u65e53-5\u514b\uff0c\u589e\u5f37\u7206\u767c\u529b\u53ca\u529b\u91cf\u8868\u73fe<\/li>\n<li><strong>\u4e73\u6e05\u86cb\u767d<\/strong>\uff1a\u8a13\u7df4\u5f8c\u88dc\u5145\uff0c\u65b9\u4fbf\u5feb\u901f\u5438\u6536<\/li>\n<li><strong>\u5496\u5561\u56e0<\/strong>\uff1a\u8a13\u7df4\u524d\u9069\u91cf\u651d\u53d6\u53ef\u63d0\u5347\u5c08\u6ce8\u529b\u548c\u529b\u91cf\u8f38\u51fa<\/li>\n<li><strong>Omega-3<\/strong>\uff1a\u6e1b\u5c11\u708e\u75c7\uff0c\u52a0\u901f\u6062\u5fa9<\/li>\n<\/ul>\n<h2>\u4e00\u65e5\u98f2\u98df\u8a08\u5283\u7bc4\u672c\uff0880kg\u529b\u91cf\u8209\u904b\u52d5\u54e1\uff09<\/h2>\n<ul>\n<li><strong>\u65e9\u9910<\/strong>\uff1a\u71d5\u9ea5150\u514b + 3\u96bb\u5168\u86cb + 1\u676f\u4f4e\u8102\u725b\u5976<\/li>\n<li><strong>\u5348\u9910<\/strong>\uff1a\u7cd9\u7c73\u98ef200\u514b + \u96de\u80f8\u8089200\u514b + \u852c\u83dc\u6c99\u5f8b<\/li>\n<li><strong>\u8a13\u7df4\u524d\u5c0f\u98df<\/strong>\uff1a\u9999\u85491\u689d + \u4e73\u6e05\u86cb\u767d1\u52fa<\/li>\n<li><strong>\u8a13\u7df4\u5f8c<\/strong>\uff1a\u4e73\u6e05\u86cb\u767d1\u52fa + \u767d\u7c73\u98ef150\u514b<\/li>\n<li><strong>\u665a\u9910<\/strong>\uff1a\u4e09\u6587\u9b5a200\u514b + \u756a\u85af200\u514b + 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