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class=\"wp-block-heading\">\u55ae\u8eca\u904b\u52d5\u7684\u80fd\u91cf\u6d88\u8017<\/h2>\n\n\n\n<p>\u8e29\u55ae\u8eca\u7684\u71b1\u91cf\u6d88\u8017\u8996\u4e4e\u5f37\u5ea6\u3001\u9ad4\u91cd\u53ca\u6642\u9593\u800c\u5b9a\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u60a0\u9592\u8e29\u8e0f\uff0815-20 km\/h\uff09<\/strong>\uff1a\u7d04 300-400 kcal\/\u5c0f\u6642<\/li>\n<li><strong>\u4e2d\u7b49\u5f37\u5ea6\uff0820-30 km\/h\uff09<\/strong>\uff1a\u7d04 500-700 kcal\/\u5c0f\u6642<\/li>\n<li><strong>\u9ad8\u5f37\u5ea6\u516c\u8def\u8e29\u8e0f\uff0830+ km\/h\uff09<\/strong>\uff1a\u7d04 700-1000+ kcal\/\u5c0f\u6642<\/li>\n<\/ul>\n\n\n\n<p>\u9577\u9014\u9a0e\u884c\uff0890\u5206\u9418\u4ee5\u4e0a\uff09\u5c0d\u78b3\u6c34\u5316\u5408\u7269\u7684\u9700\u6c42\u5c24\u70ba\u7a81\u51fa\uff0c\u82e5\u4e0d\u53ca\u6642\u88dc\u7d66\uff0c\u8eab\u9ad4\u6703\u9032\u5165\u300c\u649e\u7246\u300d\uff08hitting the wall\uff09\u72c0\u614b\uff0c\u8868\u73fe\u6025\u5287\u4e0b\u964d\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8a13\u7df4\u524d\u7684\u98f2\u98df\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d 2-3 \u5c0f\u6642<\/h3>\n\n\n\n<p>\u9032\u884c\u5b8c\u6574\u7684\u8a13\u7df4\u524d\u9910\uff0c\u91cd\u9ede\u662f\u9ad8\u78b3\u6c34\u3001\u4e2d\u7b49\u86cb\u767d\u3001\u4f4e\u8102\u80aa\u3001\u4f4e\u7e96\u7dad\uff08\u907f\u514d\u8178\u80c3\u4e0d\u9069\uff09\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u767d\u98ef + \u96de\u80f8\u8089 + \u5c11\u91cf\u852c\u83dc<\/li>\n<li>\u610f\u5927\u5229\u7c89 + \u756a\u8304\u91ac + \u96de\u86cb<\/li>\n<li>\u767d\u9eb5\u5305 + \u82b1\u751f\u91ac + \u9999\u8549<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d 30-60 \u5206\u9418<\/h3>\n\n\n\n<p>\u82e5\u6642\u9593\u4e0d\u5920\uff0c\u53ef\u9078\u64c7\u5bb9\u6613\u6d88\u5316\u7684\u8f15\u98df\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e00\u6839\u9999\u8549<\/li>\n<li>\u80fd\u91cf\u68d2\uff08\u9078\u4f4e\u7e96\u7dad\u6b3e\uff09<\/li>\n<li>\u767d\u7c73\u98ef\u7cf0\uff08\u4fbf\u5229\u5e97\u6709\u552e\uff09<\/li>\n<li>\u904b\u52d5\u98f2\u6599\uff08\u542b\u78b3\u6c34\u5316\u5408\u7269\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u8e29\u8eca\u9014\u4e2d\u7684\u88dc\u7d66\u7b56\u7565<\/h2>\n\n\n\n<p>\u9a0e\u884c\u8d85\u904e 60-75 \u5206\u9418\uff0c\u5fc5\u9808\u5728\u9014\u4e2d\u88dc\u7d66\u3002<strong>\u6bcf\u5c0f\u6642\u88dc\u5145 30-60g \u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff0c\u5f37\u5ea6\u6975\u9ad8\u6642\u53ef\u589e\u81f3 90g\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u88dc\u7d66\u6642\u6a5f<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u51fa\u767c\u5f8c 30-45 \u5206\u9418\u958b\u59cb\u9996\u6b21\u88dc\u7d66<\/li>\n<li>\u4e4b\u5f8c\u6bcf 20-30 \u5206\u9418\u88dc\u7d66\u4e00\u6b21<\/li>\n<li><strong>\u53e3\u6e34\u524d\u5df2\u8981\u958b\u59cb\u88dc\u6c34<\/strong>\uff0c\u907f\u514d\u812b\u6c34<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u9014\u4e2d\u88dc\u7d66\u98df\u7269\u9078\u64c7<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u51dd\u81a0\uff08Gel\uff09<\/strong>\uff1a\u6bcf\u5305\u7d04 20-25g \u78b3\u6c34\uff0c\u65b9\u4fbf\u651c\u5e36\uff0c\u914d\u5408\u8db3\u5920\u6c34\u5206\u670d\u7528<\/li>\n<li><strong>\u80fd\u91cf\u68d2<\/strong>\uff1a\u9078\u64c7\u9b06\u8edf\u6613\u5480\u56bc\u6b3e\u5f0f\uff0c\u9a0e\u884c\u6642\u66f4\u5b89\u5168<\/li>\n<li><strong>\u9999\u8549<\/strong>\uff1a\u5929\u7136\u88dc\u7d66\uff0c\u5bcc\u542b\u9240\u8cea\uff0c\u9632\u62bd\u7b4b<\/li>\n<li><strong>\u6930\u68d7<\/strong>\uff1a\u9ad8\u7cd6\u5206\u5929\u7136\u98df\u7269\uff0c\u55ae\u8eca\u624b\u7684\u50b3\u7d71\u9078\u64c7<\/li>\n<li><strong>\u7c73\u9905 \/ 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4:1\uff09\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5de7\u514b\u529b\u725b\u5976<\/strong>\uff1a\u5929\u7136\u7406\u60f3\u7684\u6062\u5fa9\u98f2\u6599\uff0c\u542b\u7cd6\u5206 + \u4e73\u6e05\u86cb\u767d<\/li>\n<li><strong>\u5e0c\u81d8\u4e73\u916a + \u8702\u871c + \u6c34\u679c<\/strong>\uff1a\u86cb\u767d\u8cea\u8c50\u5bcc\uff0c\u53e3\u611f\u6e05\u723d<\/li>\n<li><strong>\u767d\u98ef + \u4e09\u6587\u9b5a<\/strong>\uff1a\u78b3\u6c34 + \u512a\u8cea\u86cb\u767d + Omega-3<\/li>\n<li><strong>\u86cb\u767d\u5976\u6614 + \u9999\u8549<\/strong>\uff1a\u5feb\u901f\u65b9\u4fbf\u7684\u88dc\u7d66\u9078\u64c7<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u86cb\u767d\u8cea\u7684\u91cd\u8981\u6027<\/h3>\n\n\n\n<p>\u5f88\u591a\u55ae\u8eca\u624b\u5ffd\u7565\u86cb\u767d\u8cea\u88dc\u5145\u3002\u8a13\u7df4\u5f8c 2 \u5c0f\u6642\u5167\u651d\u53d6 20-40g 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class=\"wp-block-list\">\n<li><strong>\u5927\u57d4\u81f3\u6c99\u7530\uff0830km\uff0c\u5e73\u5766\uff09<\/strong>\uff1a\u5e36 1 \u74f6\u96fb\u89e3\u8cea\u6c34 + 1 \u6839\u9999\u8549\u5373\u53ef<\/li>\n<li><strong>\u6c99\u7530\u81f3\u897f\u8ca2\u6d77\u65c1\uff0850km\uff09<\/strong>\uff1a2 \u74f6\u98f2\u6599 + \u80fd\u91cf\u68d2 \u00d7 2 + \u51dd\u81a0 \u00d7 1<\/li>\n<li><strong>\u5927\u5dbc\u5c71\u74b0\u5cf6\uff0860km+\uff09<\/strong>\uff1a\u5168\u5957\u88dc\u7d66\uff0c\u51dd\u81a0 \u00d7 3-4\u3001\u80fd\u91cf\u68d2 \u00d7 2-3\uff0c\u6bcf 30min \u88dc\u7d66\u4e00\u6b21<\/li>\n<li><strong>\u5c71\u5730\u8d8a\u91ce\uff08MTB\uff09<\/strong>\uff1a\u5f37\u5ea6\u66f4\u9ad8\uff0c\u88dc\u7d66\u983b\u7387\u63d0\u5347\uff0c\u7279\u5225\u6ce8\u610f\u96fb\u89e3\u8cea\u88dc\u5145<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u55ae\u8eca\u624b\u5e38\u898b\u98f2\u98df\u932f\u8aa4<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u274c <strong>\u53ea\u559d\u6e05\u6c34\u4e0d\u88dc\u5145\u9209<\/strong>\uff1a\u9577\u6642\u9593\u6d41\u6c57\u5f8c\uff0c\u4f4e\u9209\u8840\u75c7\u6bd4\u812b\u6c34\u66f4\u5371\u96aa<\/li>\n<li>\u274c <strong>\u8a13\u7df4\u524d\u7a7a\u8179\u51fa\u767c<\/strong>\uff1a\u6d88\u8017\u5927\uff0c\u8868\u73fe\u5dee\uff0c\u96e3\u4ee5\u5b8c\u6210\u9577\u9014<\/li>\n<li>\u274c <strong>\u611f\u5230\u75b2\u618a\u624d\u88dc\u7d66<\/strong>\uff1a\u70ba\u6642\u5df2\u665a\uff0c\u61c9\u4e3b\u52d5\u5b9a\u6642\u88dc\u7d66<\/li>\n<li>\u274c <strong>\u5ffd\u7565\u86cb\u767d\u8cea\u651d\u53d6<\/strong>\uff1a\u55ae\u8eca\u662f\u8010\u529b\u904b\u52d5\uff0c\u4f46\u808c\u8089\u4fee\u5fa9\u540c\u6a23\u9700\u8981\u86cb\u767d\u8cea<\/li>\n<li>\u274c <strong>\u5617\u8a66\u5f9e\u672a\u8a66\u904e\u7684\u88dc\u7d66\u98df\u7269<\/strong>\uff1a\u6bd4\u8cfd\u7576\u5929\u4e0d\u662f\u6e2c\u8a66\u65b0\u98df\u7269\u7684\u6642\u6a5f<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u63a8\u85a6\u7684\u55ae\u8eca\u624b\u65e5\u5e38\u98f2\u98df<\/h2>\n\n\n\n<p>\u8a13\u7df4\u65e5\u7684\u5168\u5929\u98f2\u98df\u5efa\u8b70\uff1a<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u6642\u9593<\/th><th>\u98f2\u98df\u5efa\u8b70<\/th><\/tr><\/thead><tbody><tr><td>\u65e9\u9910\uff08\u8a13\u7df4\u524d\uff09<\/td><td>\u71d5\u9ea5\u7ca5 + \u9999\u8549 + \u4f4e\u8102\u725b\u5976<\/td><\/tr><tr><td>\u8a13\u7df4\u4e2d<\/td><td>\u96fb\u89e3\u8cea\u6c34 + \u51dd\u81a0 \/ \u80fd\u91cf\u68d2<\/td><\/tr><tr><td>\u8a13\u7df4\u5f8c\uff0830min\u5167\uff09<\/td><td>\u5de7\u514b\u529b\u725b\u5976\u6216\u86cb\u767d\u5976\u6614 + \u6c34\u679c<\/td><\/tr><tr><td>\u5348\u9910<\/td><td>\u767d\u98ef 1.5\u7897 + \u96de\u80f8\u8089 + \u7092\u852c\u83dc<\/td><\/tr><tr><td>\u4e0b\u5348\u8336<\/td><td>\u5e0c\u81d8\u4e73\u916a + \u5805\u679c<\/td><\/tr><tr><td>\u665a\u9910<\/td><td>\u610f\u7c89 \/ \u85af\u4ed4 + \u4e09\u6587\u9b5a + \u6c99\u5f8b<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u7acb\u5373\u5347\u7d1a\u4f60\u7684\u55ae\u8eca\u98f2\u98df\u8a08\u5283<\/h2>\n\n\n\n<p>\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u72c0\u6cc1\u3001\u8a13\u7df4\u5f37\u5ea6\u548c\u76ee\u6a19\u90fd\u4e0d\u540c\u3002\u5982\u679c\u4f60\u5e0c\u671b\u7372\u5f97\u66f4\u7cbe\u78ba\u7684\u55ae\u8eca\u98f2\u98df\u8a08\u5283\uff0c<a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\" target=\"_blank\" rel=\"noopener\">Nutrigo \u500b\u4eba\u5316\u9910\u55ae\u670d\u52d9<\/a>\u80fd\u6839\u64da\u4f60\u7684\u8a13\u7df4\u9031\u671f\u3001\u9ad4\u91cd\u76ee\u6a19\u548c\u65e5\u5e38\u4f5c\u606f\uff0c\u91cf\u8eab\u8a02\u88fd\u6700\u9069\u5408\u4f60\u7684\u98f2\u98df\u65b9\u6848\u3002<\/p>\n\n\n\n<p>\u73fe\u5728\u4f7f\u7528\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u5373\u4eab <strong>\u6eff$500\u6e1b$50<\/strong>\uff0c\u8b93\u5c08\u696d\u71df\u990a\u5e2b\u5e6b\u4f60\u898f\u5283\u6700\u512a\u5316\u7684\u9a0e\u884c\u98f2\u98df\u7b56\u7565\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5ef6\u4f38\u95b1\u8b80<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/nutrigo.hk\/en\/?p=running-nutrition\">\u8dd1\u6b65\u71df\u990a\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u8005\u5fc5\u77e5\u7684\u8a13\u7df4\u524d\u5f8c\u98f2\u98df\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/?p=hiit-nutrition\">HIIT\u8a13\u7df4\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u71df\u990a\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/?p=hydration-guide\">\u5065\u8eab\u4eba\u58eb\u6c34\u5206\u88dc\u5145\u5b8c\u5168\u6307\u5357\uff1a\u96fb\u89e3\u8cea\u88dc\u5145\u8207\u63d0\u5347\u8a13\u7df4\u8868\u73fe<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u5168\u9762\u7684\u9999\u6e2f\u55ae\u8eca\u624b\u98f2\u98df\u6307\u5357\uff0c\u6db5\u84cb\u8a13\u7df4\u524d\u5f8c\u71df\u990a\u7b56\u7565\u3001\u9014\u4e2d\u88dc\u7d66\u6642\u6a5f\u8207\u98df\u7269\u9078\u64c7\u3001\u9577\u9014\u8cfd\u4e8b\u78b3\u6c34\u8ca0\u8377\u6280\u5de7\uff0c\u52a9\u4f60\u63d0\u5347\u9a0e\u884c\u8868\u73fe\u3002<\/p>","protected":false},"author":414,"featured_media":36586,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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