{"id":36944,"date":"2026-07-17T01:12:28","date_gmt":"2026-07-16T17:12:28","guid":{"rendered":"https:\/\/nutrigo.hk\/%e5%8a%9b%e9%87%8f%e8%88%89%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%afpowerlifting%e9%81%8b%e5%8b%95%e5%93%a1%e5%bf%85%e7%9f%a5%e7%9a%84%e4%b8%89%e5%a4%a7\/"},"modified":"2026-07-17T01:12:28","modified_gmt":"2026-07-16T17:12:28","slug":"%e5%8a%9b%e9%87%8f%e8%88%89%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%afpowerlifting%e9%81%8b%e5%8b%95%e5%93%a1%e5%bf%85%e7%9f%a5%e7%9a%84%e4%b8%89%e5%a4%a7","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/%e5%8a%9b%e9%87%8f%e8%88%89%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%afpowerlifting%e9%81%8b%e5%8b%95%e5%93%a1%e5%bf%85%e7%9f%a5%e7%9a%84%e4%b8%89%e5%a4%a7\/","title":{"rendered":"\u529b\u91cf\u8209\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2fPowerlifting\u904b\u52d5\u54e1\u5fc5\u77e5\u7684\u4e09\u5927\u9805\u71df\u990a\u7b56\u7565\u3001\u88dc\u5145\u5291\u9078\u64c7\u8207\u6bd4\u8cfd\u65e5\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<p>\u529b\u91cf\u8209\uff08Powerlifting\uff09\u8207\u5065\u7f8e\u4e0d\u540c\u2014\u2014\u4f60\u7684\u76ee\u6a19\u4e0d\u662f\u808c\u8089\u7dda\u689d\uff0c\u800c\u662f\u7d55\u5c0d\u529b\u91cf\u3002\u6df1\u8e72\u3001\u81e5\u63a8\u3001\u786c\u62c9\u4e09\u5927\u9805\u7684\u91cd\u91cf\u6578\u5b57\uff0c\u624d\u662f\u529b\u91cf\u8209\u904b\u52d5\u54e1\u8ffd\u6c42\u7684\u7d42\u6975\u6307\u6a19\u3002\u800c\u8981\u5728\u4e09\u5927\u9805\u7a81\u7834\u500b\u4eba\u7d00\u9304\uff0c\u98f2\u98df\u7b56\u7565\u5fc5\u9808\u7cbe\u6e96\u5c0d\u61c9\u8a13\u7df4\u9700\u6c42\u3002<\/p>\n<h2>\u529b\u91cf\u8209\u98f2\u98df\u8207\u5065\u7f8e\u98f2\u98df\u7684\u95dc\u9375\u5dee\u7570<\/h2>\n<p>\u8a31\u591a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u8aa4\u4ee5\u70ba\u529b\u91cf\u8209\u98f2\u98df\u7b49\u540c\u5065\u7f8e\u98f2\u98df\uff0c\u4f46\u5169\u8005\u76ee\u6a19\u622a\u7136\u4e0d\u540c\uff1a<\/p>\n<table style=\"width:100%; border-collapse: collapse;\">\n<tr style=\"background-color: #f0f0f0;\">\n<th style=\"padding: 10px; border: 1px solid #ddd;\">\u76ee\u6a19<\/th>\n<th style=\"padding: 10px; border: 1px solid #ddd;\">\u529b\u91cf\u8209<\/th>\n<th style=\"padding: 10px; border: 1px solid #ddd;\">\u5065\u7f8e<\/th>\n<\/tr>\n<tr>\n<td style=\"padding: 10px; border: 1px solid #ddd;\"><strong>\u8a13\u7df4\u76ee\u6a19<\/strong><\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">\u6700\u5927\u529b\u91cf\u8f38\u51fa<\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">\u808c\u8089\u7dda\u689d\u8207\u5c0d\u7a31<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 10px; border: 1px solid #ddd;\"><strong>\u9ad4\u8102\u7387<\/strong><\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">15-25%\uff08\u5141\u8a31\u8f03\u9ad8\u9ad4\u8102\uff09<\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">5-12%\uff08\u6975\u4f4e\u9ad4\u8102\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 10px; border: 1px solid #ddd;\"><strong>\u71b1\u91cf\u651d\u53d6<\/strong><\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">\u71b1\u91cf\u76c8\u9918\uff0c\u652f\u6301\u6062\u5fa9\u8207\u529b\u91cf\u589e\u9577<\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">\u589e\u808c\u671f\u76c8\u9918\u3001\u6e1b\u8102\u671f\u8d64\u5b57<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 10px; border: 1px solid #ddd;\"><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong><\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">\u9ad8\u78b3\u6c34\uff085-7g\/kg\u9ad4\u91cd\uff09<\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">\u4e2d\u78b3\u6c34\uff083-5g\/kg\u9ad4\u91cd\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 10px; border: 1px solid #ddd;\"><strong>\u86cb\u767d\u8cea<\/strong><\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">1.6-2.2g\/kg\u9ad4\u91cd<\/td>\n<td style=\"padding: 10px; border: 1px solid #ddd;\">2.2-3.0g\/kg\u9ad4\u91cd<\/td>\n<\/tr>\n<\/table>\n<p>\u529b\u91cf\u8209\u904b\u52d5\u54e1\u9700\u8981\u8db3\u5920\u80fd\u91cf\u4f86\u652f\u6301\u9ad8\u5f37\u5ea6\u8a13\u7df4\u3001\u795e\u7d93\u7cfb\u7d71\u6062\u5fa9\uff0c\u4ee5\u53ca\u808c\u8089\u9069\u61c9\u3002\u904e\u5ea6\u63a7\u5236\u9ad4\u8102\u6703\u72a7\u7272\u529b\u91cf\u589e\u9577\u6f5b\u529b\u3002<\/p>\n<h2>\u529b\u91cf\u8209\u4e09\u5927\u5b8f\u91cf\u71df\u990a\u7d20\u914d\u6bd4<\/h2>\n<h3>\u86cb\u767d\u8cea\uff1a\u808c\u8089\u4fee\u5fa9\u8207\u529b\u91cf\u57fa\u790e<\/h3>\n<p><strong>\u5efa\u8b70\u651d\u53d6\u91cf<\/strong>\uff1a1.6-2.2g\/kg\u9ad4\u91cd<\/p>\n<p>\u529b\u91cf\u8209\u7684\u86cb\u767d\u8cea\u9700\u6c42\u5176\u5be6\u6bd4\u5065\u7f8e\u4f4e\uff0c\u56e0\u70ba\u8a13\u7df4\u5bb9\u91cf\u8f03\u5c0f\u3001\u808c\u8089\u6495\u88c2\u7a0b\u5ea6\u8f03\u4f4e\u3002\u4e00\u4f4d80kg\u529b\u91cf\u8209\u904b\u52d5\u54e1\u6bcf\u65e5\u7d04\u9700128-176g\u86cb\u767d\u8cea\u3002<\/p>\n<ul>\n<li><strong>\u512a\u8cea\u4f86\u6e90<\/strong>\uff1a\u96de\u80f8\u8089\u3001\u725b\u8089\u3001\u4e09\u6587\u9b5a\u3001\u96de\u86cb\u3001\u5e0c\u81d8\u4e73\u916a<\/li>\n<li><strong>\u88dc\u5145\u5291<\/strong>\uff1a\u4e73\u6e05\u86cb\u767d\u3001\u916a\u86cb\u767d\uff08\u7761\u524d\u651d\u53d6\uff09<\/li>\n<\/ul>\n<h3>\u78b3\u6c34\u5316\u5408\u7269\uff1a\u529b\u91cf\u8f38\u51fa\u7684\u71c3\u6599<\/h3>\n<p><strong>\u5efa\u8b70\u651d\u53d6\u91cf<\/strong>\uff1a5-7g\/kg\u9ad4\u91cd\uff08\u8a13\u7df4\u65e5\uff09\u30013-4g\/kg\u9ad4\u91cd\uff08\u4f11\u606f\u65e5\uff09<\/p>\n<p>\u529b\u91cf\u8209\u7684\u4e3b\u8981\u80fd\u91cf\u7cfb\u7d71\u662f\u78f7\u9178\u808c\u9178\u7cfb\u7d71\uff08ATP-PC\uff09\uff0c\u4f46\u5145\u8db3\u809d\u91a3\u5132\u5099\u80fd\u78ba\u4fdd\u591a\u7d44\u6578\u8a13\u7df4\u7684\u529b\u91cf\u7dad\u6301\u300280kg\u904b\u52d5\u54e1\u8a13\u7df4\u65e5\u9700\u8981400-560g\u78b3\u6c34\u3002<\/p>\n<ul>\n<li><strong>\u512a\u8cea\u4f86\u6e90<\/strong>\uff1a\u767d\u98ef\u3001\u71d5\u9ea5\u3001\u756a\u85af\u3001\u610f\u7c89\u3001\u9eb5\u5305<\/li>\n<li><strong>\u8a13\u7df4\u524d2\u5c0f\u6642<\/strong>\uff1a100-150g\u78b3\u6c34\uff08\u59823\u7897\u767d\u98ef\uff09<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\u5373\u6642<\/strong>\uff1a50-100g\u5feb\u901f\u78b3\u6c34\uff08\u767d\u98ef\u3001\u9999\u8549\u3001\u80fd\u91cf\u68d2\uff09<\/li>\n<\/ul>\n<h3>\u8102\u80aa\uff1a\u8377\u723e\u8499\u5065\u5eb7\u8207\u95dc\u7bc0\u4fdd\u8b77<\/h3>\n<p><strong>\u5efa\u8b70\u651d\u53d6\u91cf<\/strong>\uff1a20-30%\u7e3d\u71b1\u91cf\uff0c\u7d040.8-1.2g\/kg\u9ad4\u91cd<\/p>\n<p>\u8102\u80aa\u5c0d\u777e\u916e\u5206\u6ccc\u81f3\u95dc\u91cd\u8981\uff0c\u777e\u916e\u76f4\u63a5\u5f71\u97ff\u529b\u91cf\u589e\u9577\u3002\u6b64\u5916\uff0c\u95dc\u7bc0\u5065\u5eb7\u5c0d\u529b\u91cf\u8209\u904b\u52d5\u54e1\u5c24\u5176\u91cd\u8981\u2014\u2014\u6df1\u8e72\u3001\u786c\u62c9\u3001\u81e5\u63a8\u90fd\u5c0d\u95dc\u7bc0\u9020\u6210\u6975\u5927\u58d3\u529b\u3002<\/p>\n<ul>\n<li><strong>\u5065\u5eb7\u8102\u80aa\u4f86\u6e90<\/strong>\uff1a\u6a44\u6b16\u6cb9\u3001\u725b\u6cb9\u679c\u3001\u5805\u679c\u3001\u4e09\u6587\u9b5a\u3001\u86cb\u9ec3<\/li>\n<li><strong>Omega-3\u88dc\u5145<\/strong>\uff1a\u6bcf\u65e52-3g\u9b5a\u6cb9\uff0c\u6297\u708e\u3001\u4fdd\u8b77\u95dc\u7bc0<\/li>\n<\/ul>\n<h2>\u529b\u91cf\u8209\u8a13\u7df4\u65e5\u98f2\u98df\u6642\u6a5f<\/h2>\n<h3>\u8a13\u7df4\u524d2-3\u5c0f\u6642\uff1a\u78b3\u6c34\u88dd\u8f09<\/h3>\n<p>\u76ee\u6a19\uff1a\u809d\u91a3\u98fd\u6eff\u3001\u6d88\u5316\u5b8c\u6210\u3001\u907f\u514d\u8178\u80c3\u4e0d\u9069<\/p>\n<ul>\n<li><strong>\u9910\u55ae\u7bc4\u4f8b<\/strong>\uff1a\u96de\u80f8\u8089150g + \u767d\u98ef2\u7897 + \u83dc<\/li>\n<li><strong>\u71df\u990a\u7d20<\/strong>\uff1a\u86cb\u767d\u8cea40g\u3001\u78b3\u6c34120g\u3001\u8102\u80aa10g<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u524d30-60\u5206\u9418\uff1a\u5feb\u901f\u80fd\u91cf<\/h3>\n<ul>\n<li>\u9999\u85491-2\u689d + \u9ed1\u5496\u5561\uff08\u5496\u5561\u56e0200-400mg\u63d0\u5347\u5c08\u6ce8\u529b\uff09<\/li>\n<li>\u80fd\u91cf\u68d2 + \u96fb\u89e3\u8cea\u6c34<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u4e2d\uff1a\u88dc\u6c34\u8207\u96fb\u89e3\u8cea<\/h3>\n<ul>\n<li>\u6bcf15\u5206\u9418\u98f2200-300ml\u6c34<\/li>\n<li>\u8a13\u7df4\u8d85\u904e90\u5206\u9418\uff1a\u52a0\u5165\u652f\u93c8\u6c28\u57fa\u9178\uff08BCAA\uff09\u6216\u78b3\u6c34\u7c89\u672b<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\uff1a\u6062\u5fa9\u7a97\u53e3<\/h3>\n<p>\u76ee\u6a19\uff1a\u5feb\u901f\u88dc\u5145\u809d\u91a3\u3001\u555f\u52d5\u808c\u8089\u4fee\u5fa9<\/p>\n<ul>\n<li><strong>\u9910\u55ae\u7bc4\u4f8b<\/strong>\uff1a\u4e73\u6e05\u86cb\u767d1\u4efd\uff0830g\uff09+ \u9999\u85492\u689d + \u767d\u9eb5\u53052\u7247<\/li>\n<li><strong>\u71df\u990a\u7d20<\/strong>\uff1a\u86cb\u767d\u8cea30-40g\u3001\u78b3\u6c3460-80g<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u5f8c2-3\u5c0f\u6642\uff1a\u6b63\u9910<\/h3>\n<ul>\n<li><strong>\u9910\u55ae\u7bc4\u4f8b<\/strong>\uff1a\u725b\u6252200g + \u767d\u98ef2\u7897 + \u852c\u83dc + \u725b\u6cb9\u679c\u534a\u500b<\/li>\n<li><strong>\u71df\u990a\u7d20<\/strong>\uff1a\u86cb\u767d\u8cea50g\u3001\u78b3\u6c34100g\u3001\u8102\u80aa20g<\/li>\n<\/ul>\n<h2>\u529b\u91cf\u8209\u5c08\u9805\u88dc\u5145\u5291<\/h2>\n<h3>\u6838\u5fc3\u88dc\u5145\u5291\uff08\u5f37\u70c8\u5efa\u8b70\uff09<\/h3>\n<ul>\n<li><strong>\u808c\u9178\u4e00\u6c34\u5316\u7269\uff08Creatine Monohydrate\uff09<\/strong>\uff1a\u6bcf\u65e55g\uff0c\u63d0\u5347ATP\u518d\u5408\u6210\uff0c\u589e\u52a01-3RM\u529b\u91cf<\/li>\n<li><strong>\u5496\u5561\u56e0<\/strong>\uff1a\u8a13\u7df4\u524d200-400mg\uff0c\u63d0\u5347\u5c08\u6ce8\u529b\u8207\u7206\u767c\u529b<\/li>\n<li><strong>Beta-Alanine<\/strong>\uff1a\u6bcf\u65e53-5g\uff0c\u5ef6\u7de9\u808c\u8089\u75b2\u52de<\/li>\n<li><strong>\u4e73\u6e05\u86cb\u767d<\/strong>\uff1a\u65b9\u4fbf\u7684\u86cb\u767d\u8cea\u4f86\u6e90<\/li>\n<\/ul>\n<h3>\u9032\u968e\u88dc\u5145\u5291\uff08\u9078\u7528\uff09<\/h3>\n<ul>\n<li><strong>\u74dc\u6c28\u9178\uff08Citrulline Malate\uff09<\/strong>\uff1a6-8g\uff0c\u63d0\u5347\u4e00\u6c27\u5316\u6c2e\u3001\u6539\u5584\u8840\u6d41<\/li>\n<li><strong>\u751c\u83dc\u6839\u6c41<\/strong>\uff1a\u5bcc\u542b\u785d\u9178\u9e7d\uff0c\u63d0\u5347\u8010\u529b<\/li>\n<li><strong>\u7dad\u4ed6\u547dD<\/strong>\uff1a\u6bcf\u65e52000-4000 IU\uff0c\u652f\u6301\u777e\u916e\u8207\u9aa8\u9abc\u5065\u5eb7<\/li>\n<li><strong>\u9382<\/strong>\uff1a\u6bcf\u65e5300-400mg\uff0c\u808c\u8089\u653e\u9b06\u3001\u6e1b\u5c11\u62bd\u7b4b<\/li>\n<\/ul>\n<h2>\u9ad4\u91cd\u7d1a\u5225\u8207\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u5982\u679c\u4f60\u8981\u589e\u91cd\u9032\u5165\u66f4\u9ad8\u7d1a\u5225<\/h3>\n<p>\u6bcf\u9031\u589e\u91cd0.3-0.5kg\u70ba\u6700\u4f73\u901f\u5ea6\uff0c\u907f\u514d\u904e\u5ea6\u9ad4\u8102\u5806\u7a4d\u3002\u71b1\u91cf\u76c8\u9918\u7d04+300-500 kcal\/\u65e5\u3002<\/p>\n<h3>\u5982\u679c\u4f60\u8981\u6e1b\u91cd\u9032\u5165\u66f4\u4f4e\u7d1a\u5225<\/h3>\n<p>\u6bd4\u8cfd\u524d8-12\u9031\u958b\u59cb\u6e1b\u91cd\uff0c\u6bcf\u9031\u6e1b0.5-1kg\u3002\u907f\u514d\u904e\u5feb\u6e1b\u91cd\u5c0e\u81f4\u529b\u91cf\u6d41\u5931\u3002\u71b1\u91cf\u8d64\u5b57\u7d04-300-500 kcal\/\u65e5\u3002<\/p>\n<p><strong>\u6e1b\u91cd\u671f\u6ce8\u610f\u4e8b\u9805<\/strong>\uff1a<\/p>\n<ul>\n<li>\u7dad\u6301\u9ad8\u86cb\u767d\u651d\u53d6\uff082.2-2.5g\/kg\uff09<\/li>\n<li>\u78b3\u6c34\u96c6\u4e2d\u5728\u8a13\u7df4\u65e5<\/li>\n<li>\u6bd4\u8cfd\u524d1\u9031\u88dc\u6c34\u7b56\u7565\uff1a\u524d3\u5929\u9ad8\u6c34\u3001\u5f8c3\u5929\u9010\u6b65\u6e1b\u5c11<\/li>\n<\/ul>\n<h2>\u6bd4\u8cfd\u65e5\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u6bd4\u8cfd\u524d\u4e00\u665a<\/h3>\n<ul>\n<li>\u9ad8\u78b3\u6c34\u9910\uff08\u767d\u98ef\u3001\u610f\u7c89\uff09\u586b\u6eff\u809d\u91a3<\/li>\n<li>\u907f\u514d\u9ad8\u7e96\u3001\u7522\u6c23\u98df\u7269\uff08\u8c46\u985e\u3001\u5341\u5b57\u82b1\u79d1\u852c\u83dc\uff09<\/li>\n<li>\u65e9\u7761\uff0c\u7761\u7720\u6bd4\u98f2\u98df\u66f4\u91cd\u8981<\/li>\n<\/ul>\n<h3>\u6bd4\u8cfd\u7576\u65e5\u65e9\u9910\uff08\u6bd4\u8cfd\u524d3-4\u5c0f\u6642\uff09<\/h3>\n<ul>\n<li>\u719f\u6089\u7684\u98df\u7269\uff0c\u907f\u514d\u5be6\u9a57\u65b0\u9910\u55ae<\/li>\n<li>\u7bc4\u4f8b\uff1a\u71d5\u9ea5\u7ca5 + \u9999\u8549 + \u82b1\u751f\u91ac + 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