{"id":35161,"date":"2026-06-26T09:08:53","date_gmt":"2026-06-26T01:08:53","guid":{"rendered":"https:\/\/nutrigo.hk\/%e7%be%bd%e6%af%9b%e7%90%83%e5%81%a5%e8%ba%ab%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97%ef%bc%9a%e9%a6%99%e6%b8%af%e7%be%bd%e6%af%9b%e7%90%83%e6%84%9b%e5%a5%bd%e8%80%85%e5%bf%85%e7%9f%a5\/"},"modified":"2026-06-26T09:08:53","modified_gmt":"2026-06-26T01:08:53","slug":"%e7%be%bd%e6%af%9b%e7%90%83%e5%81%a5%e8%ba%ab%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97%ef%bc%9a%e9%a6%99%e6%b8%af%e7%be%bd%e6%af%9b%e7%90%83%e6%84%9b%e5%a5%bd%e8%80%85%e5%bf%85%e7%9f%a5","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/%e7%be%bd%e6%af%9b%e7%90%83%e5%81%a5%e8%ba%ab%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97%ef%bc%9a%e9%a6%99%e6%b8%af%e7%be%bd%e6%af%9b%e7%90%83%e6%84%9b%e5%a5%bd%e8%80%85%e5%bf%85%e7%9f%a5\/","title":{"rendered":"\u7fbd\u6bdb\u7403\u5065\u8eab\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u7fbd\u6bdb\u7403\u611b\u597d\u8005\u5fc5\u77e5\u7684\u8a13\u7df4\u524d\u5f8c\u71df\u990a\u7b56\u7565\u3001\u88dc\u7d66\u6280\u5de7\u8207\u63d0\u5347\u7206\u767c\u529b\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<h2>\u70ba\u4ec0\u9ebc\u7fbd\u6bdb\u7403\u904b\u52d5\u54e1\u9700\u8981\u5c08\u5c6c\u98f2\u98df\u7b56\u7565\uff1f<\/h2>\n<p>\u7fbd\u6bdb\u7403\u662f\u4e00\u9805\u7d50\u5408\u7206\u767c\u529b\u3001\u8010\u529b\u8207\u9748\u6d3b\u6027\u7684\u9ad8\u5f37\u5ea6\u904b\u52d5\u3002\u5728\u9999\u6e2f\uff0c\u7121\u8ad6\u662f\u5eb7\u6587\u7f72\u7fbd\u6bdb\u7403\u5834\u7684\u696d\u9918\u611b\u597d\u8005\uff0c\u9084\u662f\u53c3\u52a0\u6bd4\u8cfd\u7684\u9032\u968e\u7403\u624b\uff0c\u90fd\u9700\u8981\u6b63\u78ba\u7684\u71df\u990a\u7b56\u7565\u4f86\u652f\u6301\u8a13\u7df4\u8868\u73fe\u3001\u52a0\u901f\u6062\u5fa9\uff0c\u4e26\u9810\u9632\u904b\u52d5\u50b7\u5bb3\u3002\u672c\u6587\u5c07\u6df1\u5165\u63a2\u8a0e\u7fbd\u6bdb\u7403\u904b\u52d5\u54e1\u7684\u5c08\u5c6c\u98f2\u98df\u8a08\u5283\u3002<\/p>\n<h2>\u7fbd\u6bdb\u7403\u904b\u52d5\u7684\u80fd\u91cf\u9700\u6c42\u7279\u5fb5<\/h2>\n<h3>1. 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\u6838\u5fc3\u71df\u990a\u7d20\u6bd4\u4f8b\u5efa\u8b70<\/h3>\n<ul>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a55-65%\uff08\u652f\u6301\u9ad8\u5f37\u5ea6\u8a13\u7df4\uff09<\/li>\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a15-20%\uff08\u808c\u8089\u4fee\u5fa9\u8207\u529b\u91cf\u7dad\u6301\uff09<\/li>\n<li><strong>\u8102\u80aa<\/strong>\uff1a20-25%\uff08\u9577\u6642\u9593\u80fd\u91cf\u4f9b\u61c9\uff09<\/li>\n<\/ul>\n<h2>\u8a13\u7df4\u524d\u98f2\u98df\u7b56\u7565\uff1a\u70ba\u5834\u4e0a\u8868\u73fe\u505a\u597d\u6e96\u5099<\/h2>\n<h3>\u8a13\u7df4\u524d2-3\u5c0f\u6642\uff08\u6b63\u9910\uff09<\/h3>\n<p><strong>\u76ee\u6a19<\/strong>\uff1a\u809d\u91a3\u5132\u5099\u6700\u5927\u5316 + \u907f\u514d\u6d88\u5316\u4e0d\u9069<\/p>\n<p><strong>\u63a8\u85a6\u98df\u7269<\/strong>\uff1a<\/p>\n<ul>\n<li>\u5168\u9ea5\u9eb5\u5305\u914d\u96de\u86cb\u8207\u9999\u8549<\/li>\n<li>\u7cd9\u7c73\u98ef\u914d\u96de\u80f8\u8089\u8207\u852c\u83dc<\/li>\n<li>\u610f\u7c89\u914d\u756a\u8304\u8089\u91ac<\/li>\n<li>\u85af\u4ed4\u6ce5\u914d\u4e09\u6587\u9b5a<\/li>\n<\/ul>\n<p><strong>\u4efd\u91cf\u53c3\u8003<\/strong>\uff1a\u9ad4\u91cd x 1-1.5g \u78b3\u6c34\u5316\u5408\u7269\uff08\u4f8b\u5982\uff1a60kg\u7403\u624b\u9700\u651d\u53d660-90g\u78b3\u6c34\uff09<\/p>\n<h3>\u8a13\u7df4\u524d30-60\u5206\u9418\uff08\u8f15\u98df\uff09<\/h3>\n<p><strong>\u76ee\u6a19<\/strong>\uff1a\u5feb\u901f\u80fd\u91cf\u88dc\u5145 + \u9632\u6b62\u8840\u7cd6\u4e0b\u964d<\/p>\n<p><strong>\u63a8\u85a6\u98df\u7269<\/strong>\uff1a<\/p>\n<ul>\n<li>\u9999\u8549 + \u5c11\u91cf\u674f\u4ec1\u91ac<\/li>\n<li>\u80fd\u91cf\u68d2\uff08\u9078\u64c7\u4f4e\u7e96\u7dad\u3001\u6613\u6d88\u5316\u6b3e\u5f0f\uff09<\/li>\n<li>\u767d\u9eb5\u5305\u914d\u8702\u871c<\/li>\n<li>\u904b\u52d5\u80fd\u91cf\u81a0\uff08\u9577\u6642\u9593\u6bd4\u8cfd\u524d\uff09<\/li>\n<\/ul>\n<h2>\u8a13\u7df4\u4e2d\u88dc\u7d66\uff1a\u7dad\u6301\u8868\u73fe\u7684\u95dc\u9375<\/h2>\n<h3>\u88dc\u6c34\u7b56\u7565<\/h3>\n<p>\u7fbd\u6bdb\u7403\u904b\u52d5\u6d41\u6c57\u91cf\u5927\uff0c\u9999\u6e2f\u590f\u5b63\u5ba4\u5167\u7403\u5834\u6eab\u5ea6\u9ad8\uff0c\u812b\u6c34\u6703\u56b4\u91cd\u5f71\u97ff\u8868\u73fe\uff1a<\/p>\n<ul>\n<li><strong>\u8a13\u7df4\u524d<\/strong>\uff1a\u63d0\u524d2\u5c0f\u6642\u559d500ml\u6c34<\/li>\n<li><strong>\u8a13\u7df4\u4e2d<\/strong>\uff1a\u6bcf15-20\u5206\u9418\u88dc\u5145150-200ml<\/li>\n<li><strong>\u9078\u64c7<\/strong>\uff1a60\u5206\u9418\u5167\u7528\u6e05\u6c34\uff1b\u8d85\u904e60\u5206\u9418\u9078\u542b\u96fb\u89e3\u8cea\u904b\u52d5\u98f2\u6599<\/li>\n<\/ul>\n<h3>\u78b3\u6c34\u88dc\u5145\u6642\u6a5f<\/h3>\n<p>\u8d85\u904e90\u5206\u9418\u7684\u8a13\u7df4\u6216\u6bd4\u8cfd\uff0c\u6bcf\u5c0f\u6642\u9700\u88dc\u514530-60g\u78b3\u6c34\u5316\u5408\u7269\uff1a<\/p>\n<ul>\n<li>\u904b\u52d5\u98f2\u6599\uff086-8%\u78b3\u6c34\u6fc3\u5ea6\uff09<\/li>\n<li>\u80fd\u91cf\u81a0\u6216\u80fd\u91cf\u5480\u56bc\u7247<\/li>\n<li>\u9999\u8549\u6216\u63d0\u5b50\u4e7e<\/li>\n<\/ul>\n<h2>\u8a13\u7df4\u5f8c\u6062\u5fa9\u98f2\u98df\uff1a\u52a0\u901f\u808c\u8089\u4fee\u5fa9<\/h2>\n<h3>\u9ec3\u91d1\u6062\u5fa9\u7a97\u53e3\uff08\u8a13\u7df4\u5f8c30-60\u5206\u9418\uff09<\/h3>\n<p><strong>\u76ee\u6a19<\/strong>\uff1a\u809d\u91a3\u88dc\u5145 + \u808c\u8089\u4fee\u5fa9<\/p>\n<p><strong>\u7406\u60f3\u6bd4\u4f8b<\/strong>\uff1a\u78b3\u6c34:\u86cb\u767d\u8cea = 3:1 \u81f3 4:1<\/p>\n<p><strong>\u63a8\u85a6\u7d44\u5408<\/strong>\uff1a<\/p>\n<ul>\n<li>\u5de7\u514b\u529b\u725b\u5976\uff08\u6700\u7d93\u6fdf\u5be6\u60e0\u7684\u9078\u64c7\uff09<\/li>\n<li>\u9999\u8549\u914d\u4e73\u6e05\u86cb\u767d\u5976\u6614<\/li>\n<li>\u96de\u86cb\u4e09\u660e\u6cbb\u914d\u679c\u6c41<\/li>\n<li>\u5e0c\u81d8\u4e73\u916a\u914d\u71d5\u9ea5\u8207\u85cd\u8393<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u5f8c2\u5c0f\u6642\u5167\uff08\u5b8c\u6574\u9910\u98df\uff09<\/h3>\n<p><strong>\u63a8\u85a6\u9910\u55ae<\/strong>\uff1a<\/p>\n<ul>\n<li>\u4e09\u6587\u9b5a\u914d\u7cd9\u7c73\u98ef\u8207\u852c\u83dc<\/li>\n<li>\u96de\u8089\u5168\u9ea5\u610f\u7c89\u914d\u756a\u8304\u91ac<\/li>\n<li>\u725b\u8089\u7092\u6cb3\u7c89\uff08\u9078\u7626\u8089\u3001\u5c11\u6cb9\uff09<\/li>\n<li>\u8c46\u8150\u84b8\u9b5a\u914d\u7d05\u7c73\u98ef<\/li>\n<\/ul>\n<h2>\u63d0\u5347\u7fbd\u6bdb\u7403\u8868\u73fe\u7684\u95dc\u9375\u71df\u990a\u7d20<\/h2>\n<h3>1. \u652f\u6301\u7206\u767c\u529b<\/h3>\n<p><strong>\u808c\u9178\uff08Creatine\uff09<\/strong>\uff1a<\/p>\n<ul>\n<li>\u6bcf\u65e5\u88dc\u51453-5g\u53ef\u63d0\u5347\u78f7\u9178\u808c\u9178\u5132\u5099<\/li>\n<li>\u589e\u5f37\u6bba\u7403\u3001\u8d77\u8df3\u7b49\u7206\u767c\u52d5\u4f5c\u529b\u91cf<\/li>\n<li>\u5929\u7136\u4f86\u6e90\uff1a\u7d05\u8089\u3001\u9b5a\u985e<\/li>\n<\/ul>\n<h3>2. \u5ef6\u7de9\u75b2\u52de<\/h3>\n<p><strong>\u03b2-\u4e19\u6c28\u9178\uff08Beta-Alanine\uff09<\/strong>\uff1a<\/p>\n<ul>\n<li>\u63d0\u5347\u808c\u8089\u7de9\u885d\u80fd\u529b\uff0c\u5ef6\u9072\u4e73\u9178\u5806\u7a4d<\/li>\n<li>\u6bcf\u65e53-6g\uff0c\u6301\u7e8c4\u9031\u898b\u6548<\/li>\n<li>\u9069\u5408\u9577\u6642\u9593\u5c0d\u8cfd\u6216\u591a\u5834\u6bd4\u8cfd\u65e5<\/li>\n<\/ul>\n<h3>3. \u95dc\u7bc0\u4fdd\u8b77<\/h3>\n<p><strong>\u81a0\u539f\u86cb\u767d + \u7dad\u4ed6\u547dC<\/strong>\uff1a<\/p>\n<ul>\n<li>\u652f\u6301\u819d\u84cb\u3001\u80a9\u8180\u7b49\u95dc\u7bc0\u5065\u5eb7<\/li>\n<li>\u9810\u9632\u5e38\u898b\u7684\u7fbd\u6bdb\u7403\u50b7\u5bb3\uff08\u80a9\u8896\u640d\u50b7\u3001\u819d\u95dc\u7bc0\u78e8\u640d\uff09<\/li>\n<li>\u5929\u7136\u4f86\u6e90\uff1a\u9aa8\u6e6f\u3001\u4e09\u6587\u9b5a\u3001\u67d1\u6a58\u985e\u6c34\u679c<\/li>\n<\/ul>\n<h3>4. \u6297\u6c27\u5316\u6062\u5fa9<\/h3>\n<p><strong>\u7dad\u4ed6\u547dE + Omega-3<\/strong>\uff1a<\/p>\n<ul>\n<li>\u6e1b\u5c11\u5287\u70c8\u904b\u52d5\u5f8c\u7684\u808c\u8089\u767c\u708e<\/li>\n<li>\u4f86\u6e90\uff1a\u5805\u679c\u3001\u6df1\u6d77\u9b5a\u3001\u4e9e\u9ebb\u7c7d\u6cb9<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u7fbd\u6bdb\u7403\u611b\u597d\u8005\u5e38\u898b\u98f2\u98df\u9677\u9631<\/h2>\n<h3>\u274c \u9677\u96311\uff1a\u6253\u6ce2\u524d\u98df\u5f97\u592a\u98fd<\/h3>\n<p>\u5728\u5eb7\u6587\u7f72\u7fbd\u6bdb\u7403\u5834\u6253\u6ce2\u524d1\u5c0f\u6642\u98df\u5927\u9910\uff0c\u5bb9\u6613\u5c0e\u81f4\u8179\u8139\u3001\u80c3\u90e8\u4e0d\u9069\uff0c\u5f71\u97ff\u8dd1\u52d5\u901f\u5ea6\u8207\u7206\u767c\u529b\u3002<\/p>\n<p><strong>\u2705 \u89e3\u6c7a\u65b9\u6cd5<\/strong>\uff1a\u6b63\u9910\u8207\u8a13\u7df4\u9593\u9694\u81f3\u5c112-3\u5c0f\u6642\uff1b\u5982\u9700\u5feb\u901f\u88dc\u5145\uff0c\u9078\u64c7\u6613\u6d88\u5316\u78b3\u6c34\u5982\u9999\u8549\u6216\u767d\u9eb5\u5305\u3002<\/p>\n<h3>\u274c \u9677\u96312\uff1a\u5ffd\u7565\u88dc\u6c34<\/h3>\n<p>\u8a31\u591a\u7403\u624b\u53ea\u5728\u611f\u5230\u53e3\u6e34\u6642\u624d\u559d\u6c34\uff0c\u4f46\u6b64\u6642\u8eab\u9ad4\u5df2\u8655\u65bc\u812b\u6c34\u72c0\u614b\uff0c\u53cd\u61c9\u901f\u5ea6\u8207\u8010\u529b\u5df2\u958b\u59cb\u4e0b\u964d\u3002<\/p>\n<p><strong>\u2705 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\u9677\u96314\uff1a\u904e\u5ea6\u4f9d\u8cf4\u88dc\u5145\u5291<\/h3>\n<p>\u8a8d\u70ba\u86cb\u767d\u7c89\u3001\u80fd\u91cf\u98f2\u54c1\u662f\u5fc5\u9700\u54c1\uff0c\u5ffd\u7565\u771f\u5be6\u98df\u7269\u7684\u71df\u990a\u50f9\u503c\u3002<\/p>\n<p><strong>\u2705 \u89e3\u6c7a\u65b9\u6cd5<\/strong>\uff1a\u4ee5\u5929\u7136\u98df\u7269\u70ba\u4e3b\uff0c\u88dc\u5145\u5291\u50c5\u4f5c\u70ba\u4fbf\u5229\u6027\u88dc\u5145\uff1b\u9810\u7b97\u6709\u9650\u6642\u512a\u5148\u6295\u8cc7\u5728\u512a\u8cea\u86cb\u767d\u8cea\u8207\u78b3\u6c34\u4f86\u6e90\u3002<\/p>\n<h2>\u4e00\u9031\u7fbd\u6bdb\u7403\u8a13\u7df4\u98f2\u98df\u7bc4\u4f8b<\/h2>\n<h3>\u8a13\u7df4\u65e5\uff08\u9031\u4e8c\u3001\u56db\u3001\u516d\uff09<\/h3>\n<p><strong>\u65e9\u9910\uff087:00\uff09<\/strong>\uff1a\u71d5\u9ea5\u7247\u914d\u85cd\u8393\u3001\u674f\u4ec1\u788e\u3001\u5e0c\u81d8\u4e73\u916a<br \/>\n<strong>\u5348\u9910\uff0812:00\uff09<\/strong>\uff1a\u96de\u80f8\u8089\u7cd9\u7c73\u98ef\u914d\u897f\u862d\u82b1<br 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href=\"https:\/\/nutrigo.hk\/en\/category\/nutrition-tips\/fitness-hydration\/\">\u5065\u8eab\u88dc\u6c34\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<\/ul>\n<h2>\u5e38\u898b\u554f\u984c<\/h2>\n<h3>\u7fbd\u6bdb\u7403\u8a13\u7df4\u524d\u61c9\u8a72\u5403\u4ec0\u9ebc\uff1f<\/h3>\n<p>\u8a13\u7df4\u524d2-3\u5c0f\u6642\u651d\u53d6\u5bcc\u542b\u78b3\u6c34\u5316\u5408\u7269\u7684\u6b63\u9910\uff08\u5982\u7cd9\u7c73\u98ef\u914d\u96de\u8089\uff09\uff0c\u8a13\u7df4\u524d30-60\u5206\u9418\u53ef\u88dc\u5145\u6613\u6d88\u5316\u7684\u5feb\u901f\u78b3\u6c34\uff08\u5982\u9999\u8549\u3001\u767d\u9eb5\u5305\uff09\u3002\u907f\u514d\u9ad8\u8102\u80aa\u6216\u9ad8\u7e96\u7dad\u98df\u7269\u4ee5\u9632\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n<h3>\u6253\u7fbd\u6bdb\u7403\u591a\u4e45\u9700\u8981\u88dc\u5145\u904b\u52d5\u98f2\u6599\uff1f<\/h3>\n<p>\u904b\u52d5\u6642\u9593\u5c11\u65bc60\u5206\u9418\uff0c\u6e05\u6c34\u5df2\u8db3\u5920\uff1b\u8d85\u904e60\u5206\u9418\u6216\u9ad8\u5f37\u5ea6\u5c0d\u8cfd\u6642\uff0c\u5efa\u8b70\u6bcf15-20\u5206\u9418\u88dc\u5145\u542b\u96fb\u89e3\u8cea\u7684\u904b\u52d5\u98f2\u6599\uff0c\u9632\u6b62\u812b\u6c34\u8207\u96fb\u89e3\u8cea\u6d41\u5931\u5f71\u97ff\u8868\u73fe\u3002<\/p>\n<h3>\u7fbd\u6bdb\u7403\u904b\u52d5\u54e1\u9700\u8981\u88dc\u5145\u808c\u9178\u55ce\uff1f<\/h3>\n<p>\u808c\u9178\u53ef\u63d0\u5347\u78f7\u9178\u808c\u9178\u7cfb\u7d71\u6548\u7387\uff0c\u589e\u5f37\u6bba\u7403\u3001\u64b2\u7db2\u7b49\u7206\u767c\u52d5\u4f5c\u7684\u529b\u91cf\u3002\u5efa\u8b70\u6bcf\u65e5\u88dc\u51453-5g\uff0c\u9069\u5408\u5e0c\u671b\u63d0\u5347\u7206\u767c\u529b\u8868\u73fe\u7684\u9032\u968e\u7403\u624b\u3002\u5929\u7136\u4f86\u6e90\u5305\u62ec\u7d05\u8089\u8207\u9b5a\u985e\u3002<\/p>\n<h3>\u6253\u5b8c\u7fbd\u6bdb\u7403\u5f8c\u4e0d\u5403\u6771\u897f\u6703\u5f71\u97ff\u6e1b\u8102\u6548\u679c\u55ce\uff1f<\/h3>\n<p>\u53cd\u800c\u6703\uff01\u8a13\u7df4\u5f8c\u4e0d\u9032\u98df\u6703\u5ef6\u7de9\u808c\u8089\u4fee\u5fa9\uff0c\u964d\u4f4e\u4ee3\u8b1d\u7387\uff0c\u9577\u671f\u66f4\u96e3\u6e1b\u8102\u3002\u5efa\u8b70\u8a13\u7df4\u5f8c30-60\u5206\u9418\u5167\u651d\u53d6\u78b3\u6c34+\u86cb\u767d\u8cea\uff08\u5982\u5de7\u514b\u529b\u725b\u5976\u3001\u9999\u8549\u914d\u4e73\u6e05\u86cb\u767d\uff09\uff0c\u53cd\u800c\u52a0\u901f\u6062\u5fa9\u4e26\u7dad\u6301\u808c\u8089\u91cf\u3002<\/p>","protected":false},"excerpt":{"rendered":"<p>\u70ba\u4ec0\u9ebc\u7fbd\u6bdb\u7403\u904b\u52d5\u54e1\u9700\u8981\u5c08\u5c6c\u98f2\u98df\u7b56\u7565\uff1f 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