{"id":39730,"date":"2026-08-14T09:09:59","date_gmt":"2026-08-14T01:09:59","guid":{"rendered":"https:\/\/nutrigo.hk\/running-nutrition-complete-guide\/"},"modified":"2026-08-14T09:09:59","modified_gmt":"2026-08-14T01:09:59","slug":"running-nutrition-complete-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/running-nutrition-complete-guide\/","title":{"rendered":"\u8dd1\u6b65\u71df\u990a\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u624b\u5fc5\u77e5\u7684\u8dd1\u524d\u8dd1\u5f8c\u98f2\u98df\u7b56\u7565\u3001\u88dc\u6c34\u6280\u5de7\u8207\u63d0\u5347\u8868\u73fe\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<h2>\u8dd1\u6b65\u71df\u990a\u6307\u5357\uff1a\u70ba\u4f55\u5403\u5c0d\u6bd4\u7df4\u591a\u66f4\u91cd\u8981\uff1f<\/h2>\n<p>\u8a31\u591a\u9999\u6e2f\u8dd1\u624b\u82b1\u5927\u91cf\u6642\u9593\u7814\u7a76\u8a13\u7df4\u8a08\u5283\uff0c\u537b\u5ffd\u7565\u4e86\u652f\u6490\u9019\u4e00\u5207\u7684\u57fa\u790e\u2014\u2014\u98f2\u98df\u3002\u7814\u7a76\u986f\u793a\uff0c\u914d\u5408\u9069\u7576\u98f2\u98df\u7684\u8dd1\u624b\uff0c\u6bd4\u8d77\u98f2\u98df\u4e0d\u898f\u5f8b\u7684\u540c\u7b49\u8a13\u7df4\u8005\uff0c\u901f\u5ea6\u53ef\u63d0\u5347 5\u201310%\uff0c\u53d7\u50b7\u98a8\u96aa\u964d\u4f4e\u7d04 30%\u3002\u7121\u8ad6\u4f60\u662f\u521d\u5b78 5K \u7684\u5165\u9580\u8dd1\u624b\uff0c\u9084\u662f\u5099\u6230\u534a\u99ac\u7684\u8a8d\u771f\u8dd1\u8005\uff0c\u6b63\u78ba\u7684\u8dd1\u6b65\u71df\u990a\u7b56\u7565\u90fd\u80fd\u8b93\u4f60\u4e8b\u534a\u529f\u500d\u3002<\/p>\n<h2>\u8dd1\u6b65\u7684\u4e09\u5927\u80fd\u91cf\u4f86\u6e90<\/h2>\n<h3>\u78b3\u6c34\u5316\u5408\u7269\uff1a\u8dd1\u6b65\u7684\u4e3b\u8981\u71c3\u6599<\/h3>\n<p>\u8dd1\u6b65\u4e3b\u8981\u4f9d\u8cf4\u7cd6\u539f\uff08\u5132\u5b58\u5728\u808c\u8089\u548c\u809d\u81df\u7684\u78b3\u6c34\u5316\u5408\u7269\uff09\u63d0\u4f9b\u80fd\u91cf\u3002\u4e00\u822c\u4eba\u7684\u7cd6\u539f\u5132\u91cf\u7d04\u53ef\u652f\u6490 90\u2013120 \u5206\u9418\u7684\u4e2d\u5f37\u5ea6\u8dd1\u6b65\uff1b\u8d85\u904e\u9019\u500b\u6642\u9593\uff0c\u7cd6\u539f\u8017\u76e1\u6703\u5c0e\u81f4\u300c\u649e\u7246\u300d\uff08hitting the wall\uff09\uff0c\u901f\u5ea6\u6025\u5287\u4e0b\u964d\u3002\u6bcf\u65e5\u78b3\u6c34\u5316\u5408\u7269\u5efa\u8b70\u651d\u53d6\u91cf\uff1a\u8f15\u9b06\u8a13\u7df4\u65e5 3\u20135g\/kg \u9ad4\u91cd\uff0c\u9ad8\u5f37\u5ea6\u8a13\u7df4\u65e5 6\u20138g\/kg \u9ad4\u91cd\u3002<\/p>\n<h3>\u86cb\u767d\u8cea\uff1a\u808c\u8089\u4fee\u5fa9\u7684\u95dc\u9375<\/h3>\n<p>\u5f88\u591a\u8dd1\u624b\u4ee5\u70ba\u86cb\u767d\u8cea\u53ea\u662f\u8209\u91cd\u4eba\u58eb\u7684\u4e8b\uff0c\u5176\u5be6\u8dd1\u6b65\u6bcf\u4e00\u6b65\u90fd\u5728\u7522\u751f\u5fae\u5c0f\u7684\u808c\u8089\u640d\u50b7\uff0c\u86cb\u767d\u8cea\u6b63\u662f\u4fee\u5fa9\u9019\u4e9b\u640d\u50b7\u7684\u539f\u6599\u3002\u5efa\u8b70\u8dd1\u624b\u6bcf\u65e5\u651d\u53d6 1.4\u20131.7g\/kg \u9ad4\u91cd\u7684\u86cb\u767d\u8cea\uff0c\u8a13\u7df4\u65e5\u504f\u5411\u9ad8\u7aef\u3002\u512a\u8cea\u4f86\u6e90\uff1a\u96de\u80f8\u8089\u3001\u4e09\u6587\u9b5a\u3001\u5e0c\u81d8\u4e73\u916a\u3001\u8c46\u8150\u3001\u96de\u86cb\u3002<\/p>\n<h3>\u8102\u80aa\uff1a\u9577\u8ddd\u96e2\u7684\u6301\u4e45\u80fd\u91cf<\/h3>\n<p>\u4f4e\u5f37\u5ea6\u3001\u9577\u8ddd\u96e2\u8dd1\u6b65\uff08\u5982\u8f15\u9b06 LSD Long Slow Distance\uff09\u4e3b\u8981\u71c3\u71d2\u8102\u80aa\u3002\u8102\u80aa\u4e0d\u61c9\u5b8c\u5168\u8ff4\u907f\uff0c\u6bcf\u65e5\u61c9\u4f54\u7e3d\u71b1\u91cf\u7684 20\u201335%\uff0c\u91cd\u9ede\u9078\u64c7\u512a\u8cea\u8102\u80aa\uff1a\u725b\u6cb9\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u679c\u4ec1\u3001\u6df1\u6d77\u9b5a\u985e\u3002<\/p>\n<h2>\u8dd1\u524d\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u9577\u8dd1\u524d\uff08\u8ddd\u8dd1\u6b65 2\u20133 \u5c0f\u6642\uff09<\/h3>\n<p>\u9078\u64c7\u6613\u6d88\u5316\u3001\u4ee5\u78b3\u6c34\u5316\u5408\u7269\u70ba\u4e3b\u7684\u98df\u7269\uff0c\u907f\u514d\u9ad8\u8102\u80aa\u3001\u9ad8\u7e96\u7dad\u98df\u7269\uff08\u5bb9\u6613\u5f15\u8d77\u8178\u80c3\u4e0d\u9069\uff09\u3002\u63a8\u85a6\u642d\u914d\uff1a<\/p>\n<ul>\n<li>\u71d5\u9ea5\u7ca5\u52a0\u9999\u8549<\/li>\n<li>\u5168\u9ea5\u591a\u58eb\u52a0\u82b1\u751f\u91ac<\/li>\n<li>\u767d\u7c73\u98ef\u52a0\u5c11\u91cf\u96de\u86cb\uff08\u907f\u514d\u91cd\u6cb9\u8abf\u5473\uff09<\/li>\n<\/ul>\n<h3>\u77ed\u8dd1\u524d\uff08\u8ddd\u8dd1\u6b65 30\u201360 \u5206\u9418\uff09<\/h3>\n<p>\u5982\u6642\u9593\u6709\u9650\uff0c\u53ef\u9078\u64c7\u5c11\u91cf\u5feb\u901f\u6d88\u5316\u7684\u78b3\u6c34\u5316\u5408\u7269\uff1a\u4e00\u6839\u9999\u8549\u3001\u4e00\u7247\u767d\u9eb5\u5305\u3001\u6216\u5c11\u91cf\u904b\u52d5\u7ce7 (sports gel)\u3002\u907f\u514d\u7a7a\u8179\u8dd1\u8d85\u904e 60 \u5206\u9418\uff0c\u5c24\u5176\u662f\u9ad8\u5f37\u5ea6\u8a13\u7df4\u3002<\/p>\n<h3>\u8dd1\u524d\u88dc\u6c34<\/h3>\n<p>\u51fa\u767c\u524d 2 \u5c0f\u6642\u98f2\u7528 500ml \u6c34\uff0c\u8dd1\u524d 15\u201320 \u5206\u9418\u518d\u88dc\u5145 200\u2013300ml\u3002\u5c3f\u6db2\u984f\u8272\u5448\u6de1\u9ec3\u8272\u4ee3\u8868\u6c34\u5206\u5145\u8db3\u3002<\/p>\n<h2>\u8dd1\u6b65\u671f\u9593\u7684\u88dc\u7d66\u7b56\u7565<\/h2>\n<h3>\u6c34\u5206\u88dc\u5145<\/h3>\n<p>\u8dd1\u6b65\u671f\u9593\u5efa\u8b70\u6bcf 15\u201320 \u5206\u9418\u88dc\u5145 150\u2013250ml \u6db2\u9ad4\u3002\u9999\u6e2f\u590f\u5b63\u9ad8\u6eab\u6f6e\u6fd5\uff0c\u6d41\u6c57\u91cf\u5927\uff0c\u6bcf\u5c0f\u6642\u8dd1\u6b65\u7684\u5931\u6c34\u91cf\u53ef\u9054 1\u20132 \u516c\u5347\uff0c\u88dc\u6c34\u91cf\u9700\u76f8\u61c9\u589e\u52a0\u3002\u5982\u8dd1\u6b65\u8d85\u904e 60 \u5206\u9418\uff0c\u8003\u616e\u4f7f\u7528\u904b\u52d5\u98f2\u6599\u88dc\u5145\u96fb\u89e3\u8cea\uff08\u9209\u3001\u9240\uff09\u3002<\/p>\n<h3>\u8d85\u904e 60 \u5206\u9418\u7684\u8dd1\u6b65\u88dc\u7cd6<\/h3>\n<p>\u8dd1\u6b65\u8d85\u904e 60 \u5206\u9418\uff0c\u5efa\u8b70\u6bcf 45\u201360 \u5206\u9418\u88dc\u5145 30\u201360g \u78b3\u6c34\u5316\u5408\u7269\uff08\u76f8\u7576\u65bc\u4e00\u5305\u80fd\u91cf\u556b\u55b1\u6216\u534a\u689d\u9999\u8549\uff09\u3002\u88dc\u7cd6\u6642\u6a5f\u61c9\u5728\u611f\u89ba\u75b2\u5026\u524d\uff0c\u800c\u975e\u5df2\u7d93\u75b2\u5026\u5f8c\u624d\u88dc\uff0c\u56e0\u70ba\u6d88\u5316\u9700\u8981\u6642\u9593\u3002<\/p>\n<h2>\u8dd1\u5f8c\u98f2\u98df\u6062\u5fa9\u7b56\u7565<\/h2>\n<h3>\u9ec3\u91d1 30 \u5206\u9418\u7a97\u53e3<\/h3>\n<p>\u8dd1\u6b65\u5f8c 30 \u5206\u9418\u662f\u808c\u8089\u5438\u6536\u990a\u5206\u6700\u9ad8\u6548\u7684\u6642\u9593\u3002\u5efa\u8b70\u651d\u53d6\uff1a\u78b3\u6c34\u5316\u5408\u7269\uff0b\u86cb\u767d\u8cea\u6bd4\u4f8b\u7d04 3:1 \u81f3 4:1\u3002<\/p>\n<p>\u5be6\u969b\u4f8b\u5b50\uff1a<\/p>\n<ul>\n<li>\u725b\u5976\u52a0\u9999\u8549\uff08\u5929\u7136\u6062\u5fa9\u98f2\u54c1\uff09<\/li>\n<li>\u5e0c\u81d8\u4e73\u916a\u52a0\u71d5\u9ea5<\/li>\n<li>\u96de\u86cb\u7092\u98ef\uff08\u7c21\u55ae\u5feb\u624b\uff09<\/li>\n<li>\u86cb\u767d\u7c89\u52a0\u6c34\u679c\u6614<\/li>\n<\/ul>\n<h3>\u8dd1\u5f8c 2 \u5c0f\u6642\u5167\u7684\u6b63\u9910<\/h3>\n<p>\u5b8c\u6574\u6062\u5fa9\u9910\u61c9\u5305\u542b\uff1a\u9ad8\u8cea\u91cf\u86cb\u767d\u8cea\uff08\u96de\u80f8\u3001\u9b5a\u985e\u3001\u8c46\u8150\uff09\u3001\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\uff08\u7cd9\u7c73\u3001\u5168\u9ea5\u9eb5\uff09\u3001\u5927\u91cf\u852c\u83dc\uff08\u63d0\u4f9b\u6297\u708e\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\uff09\u3002<\/p>\n<h2>\u9999\u6e2f\u8dd1\u624b\u7684\u7279\u6b8a\u8003\u91cf<\/h2>\n<h3>\u9ad8\u6eab\u9ad8\u6fd5\u7684\u88dc\u6c34\u6311\u6230<\/h3>\n<p>\u9999\u6e2f\u590f\u5b63\u7684\u5929\u6c23\u5c0d\u8dd1\u624b\u7279\u5225\u5177\u6311\u6230\u6027\u3002\u7576\u9ed1\u7403\u8b66\u544a\u6216\u9177\u71b1\u5929\u6c23\u8b66\u544a\u751f\u6548\u6642\uff0c\u5efa\u8b70\u6539\u70ba\u6e05\u65e9\uff086\u20137am\uff09\u6216\u508d\u665a\uff087\u20138pm\uff09\u8dd1\u6b65\u3002\u96fb\u89e3\u8cea\u88dc\u5145\uff08\u9209\u3001\u9240\u3001\u9382\uff09\u6bd4\u666e\u901a\u6c23\u5019\u66f4\u91cd\u8981\uff0c\u6d41\u6c57\u904e\u591a\u5bb9\u6613\u5c0e\u81f4\u4f4e\u8840\u9209\uff0c\u51fa\u73fe\u982d\u6688\u3001\u5641\u5fc3\u7b49\u75c7\u72c0\u3002<\/p>\n<h3>\u7a7a\u6c23\u6c61\u67d3\u65e5\u7684\u8abf\u6574<\/h3>\n<p>\u9ad8\u6c61\u67d3\u6307\u6578\u65e5\uff0c\u53ef\u6539\u70ba\u5ba4\u5167\u8dd1\u6b65\u6a5f\uff0c\u4e26\u76f8\u61c9\u8abf\u6574\u98f2\u98df\u8a08\u5283\uff08\u5982\u5ba4\u5167\u8dd1\u51b7\u6c23\u74b0\u5883\u6d41\u6c57\u8f03\u5c11\uff0c\u6c34\u5206\u9700\u6c42\u7565\u4f4e\uff09\u3002<\/p>\n<h3>\u591c\u8dd1\u65cf\u7684\u98f2\u98df\u5b89\u6392<\/h3>\n<p>\u9999\u6e2f\u8a31\u591a\u8dd1\u624b\u9078\u64c7\u4e0b\u73ed\u5f8c\u591c\u8dd1\u3002\u5efa\u8b70\u665a\u9910\u5728\u8dd1\u6b65\u524d 2\u20133 \u5c0f\u6642\u5b8c\u6210\uff0c\u8dd1\u5f8c\u88dc\u5145\u8f15\u91cf\u6062\u5fa9\u9910\uff08\u4e0d\u5b9c\u5927\u5403\uff09\uff0c\u5982\u5e0c\u81d8\u4e73\u916a\u3001\u5c11\u91cf\u5168\u9ea5\u9905\u4e7e\u52a0\u82b1\u751f\u91ac\uff0c\u7136\u5f8c\u624d\u7761\u7720\u3002\u907f\u514d\u8dd1\u5f8c\u99ac\u4e0a\u5927\u91cf\u9032\u98df\u589e\u52a0\u6d88\u5316\u8ca0\u64d4\u3002<\/p>\n<h2>\u5e38\u898b\u8dd1\u6b65\u98f2\u98df\u8aa4\u5340<\/h2>\n<p><strong>\u8aa4\u5340 1\uff1a\u8dd1\u6b65\u5f8c\u8981\u6212\u78b3\u6c34<\/strong><br \/>\u932f\uff01\u78b3\u6c34\u5316\u5408\u7269\u662f\u88dc\u5145\u808c\u8089\u7cd6\u539f\u7684\u5fc5\u9700\u54c1\uff0c\u8dd1\u5f8c\u9650\u5236\u78b3\u6c34\u53ea\u6703\u62d6\u6162\u6062\u5fa9\uff0c\u5f71\u97ff\u4e0b\u6b21\u8a13\u7df4\u8868\u73fe\u3002<\/p>\n<p><strong>\u8aa4\u5340 2\uff1a\u559d\u6c34\u5c31\u5920\u4e86\uff0c\u4e0d\u9700\u8981\u904b\u52d5\u98f2\u6599<\/strong><br \/>\u77ed\u8ddd\u96e2\u8dd1\u6b65\uff0860 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\u5ea6\u8eab\u5b9a\u5236\u9910\u76d2<\/a>\u6309\u4f60\u7684\u8dd1\u6b65\u8a13\u7df4\u91cf\u3001\u9ad4\u91cd\u76ee\u6a19\u548c\u98f2\u98df\u504f\u597d\uff0c\u70ba\u4f60\u8a08\u7b97\u7cbe\u6e96\u7684\u78b3\u6c34\u3001\u86cb\u767d\u8cea\u548c\u8102\u80aa\u6bd4\u4f8b\uff0c\u7701\u53bb\u8a08\u7b97\u7169\u60f1\uff0c\u5c08\u6ce8\u4eab\u53d7\u8dd1\u6b65\u3002<\/p>\n<p>\u7acb\u5373\u4f7f\u7528\u512a\u60e0\u78bc <strong>EATSMART<\/strong>\uff0c\u4eab\u6709 <strong>\u6eff $500 \u6e1b $50<\/strong> \u512a\u60e0\uff01<\/p>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<ul>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/\u9a6c\u62c9\u677e\u5907\u8d5b\u996e\u98df\u5b8c\u5168\u6307\u5357\/\">\u99ac\u62c9\u677e\u5099\u8cfd\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u8dd1\u8005\u5fc5\u77e5\u7684\u78b3\u6c34\u88dd\u8f09\u7b56\u7565\u8207\u8cfd\u9053\u88dc\u7d66<\/a><\/li>\n<li><a 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