{"id":40004,"date":"2026-08-16T09:09:28","date_gmt":"2026-08-16T01:09:28","guid":{"rendered":"https:\/\/nutrigo.hk\/crossfit-training-diet-guide\/"},"modified":"2026-08-16T09:09:28","modified_gmt":"2026-08-16T01:09:28","slug":"crossfit-training-diet-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/crossfit-training-diet-guide\/","title":{"rendered":"CrossFit\u8a13\u7df4\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2fCrossFit\u611b\u597d\u8005\u5fc5\u77e5\u7684WOD\u524d\u5f8c\u71df\u990a\u7b56\u7565\u3001\u88dc\u5145\u5291\u9078\u64c7\u8207\u63d0\u5347\u8868\u73fe\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<p>CrossFit\u662f\u4e00\u7a2e\u7d50\u5408\u529b\u91cf\u8a13\u7df4\u3001\u6709\u6c27\u904b\u52d5\u8207\u529f\u80fd\u6027\u52d5\u4f5c\u7684\u9ad8\u5f37\u5ea6\u8a13\u7df4\u7cfb\u7d71\uff0c\u6df1\u53d7\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u559c\u611b\u3002\u8981\u5728Box\u88e1\u767c\u63ee\u6700\u4f73\u8868\u73fe\uff0c\u98f2\u98df\u7b56\u7565\u81f3\u95dc\u91cd\u8981\u3002\u672c\u6307\u5357\u70ba\u4f60\u63d0\u4f9b\u79d1\u5b78\u5316\u7684CrossFit\u71df\u990a\u8a08\u5283\u3002<\/p>\n<h2>CrossFit\u8a13\u7df4\u7684\u80fd\u91cf\u9700\u6c42<\/h2>\n<p>CrossFit 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Jerk\u3001Snatch\uff0c\u9700\u8981\u808c\u9178\u88dc\u5145<\/li>\n<li><strong>\u7cd6\u9175\u89e3\u7cfb\u7d71\uff0810\u79d2-2\u5206\u9418\uff09<\/strong>\uff1aMetcon\u8a13\u7df4\uff0c\u4f9d\u8cf4\u808c\u8089\u7cd6\u539f\uff0c\u78b3\u6c34\u5316\u5408\u7269\u662f\u95dc\u9375<\/li>\n<li><strong>\u6709\u6c27\u7cfb\u7d71\uff082\u5206\u9418\u4ee5\u4e0a\uff09<\/strong>\uff1a\u9577\u6642\u9593WOD\uff0c\u9700\u8981\u5747\u8861\u7684\u78b3\u6c34\u3001\u8102\u80aa\u8207\u86cb\u767d\u8cea<\/li>\n<\/ul>\n<h2>CrossFit\u8a13\u7df4\u524d\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u8a13\u7df4\u524d2-3\u5c0f\u6642<\/h3>\n<p>\u9032\u884c\u4e00\u9813\u5747\u8861\u6b63\u9910\uff0c\u5305\u542b\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\u3001\u512a\u8cea\u86cb\u767d\u8cea\u8207\u5c11\u91cf\u5065\u5eb7\u8102\u80aa\u3002<\/p>\n<ul>\n<li>\u7cd9\u7c73\u98ef + \u96de\u80f8\u8089 + \u852c\u83dc<\/li>\n<li>\u5168\u9ea5\u9eb5\u5305 + \u96de\u86cb + \u725b\u6cb9\u679c<\/li>\n<li>\u71d5\u9ea5\u7ca5 + \u5e0c\u81d8\u4e73\u916a + \u6c34\u679c<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u524d30-60\u5206\u9418<\/h3>\n<p>\u82e5\u9700\u8981\u984d\u5916\u80fd\u91cf\u88dc\u5145\uff0c\u53ef\u9078\u64c7\u8f15\u98df\uff1a<\/p>\n<ul>\n<li>\u9999\u8549 + \u4e00\u5c0f\u5319\u82b1\u751f\u91ac<\/li>\n<li>\u7c73\u9905 + \u5c11\u91cf\u8702\u871c<\/li>\n<li>\u80fd\u91cf\u68d2\uff08\u4f4e\u8102\u3001\u4e2d\u7b49\u78b3\u6c34\uff09<\/li>\n<\/ul>\n<h2>CrossFit\u8a13\u7df4\u5f8c\u9ec3\u91d1\u88dc\u7d66\u7a97\u53e3<\/h2>\n<p>\u8a13\u7df4\u5f8c30-45\u5206\u9418\u662f\u808c\u8089\u5408\u6210\u7684\u9ec3\u91d1\u6642\u671f\uff0c\u5fc5\u9808\u628a\u63e1\u3002<\/p>\n<h3>\u86cb\u767d\u8cea\u88dc\u5145<\/h3>\n<p>CrossFit\u8a13\u7df4\u8005\u6bcf\u65e5\u86cb\u767d\u8cea\u9700\u6c42\u70ba\u6bcf\u516c\u65a4\u9ad4\u91cd1.6-2.2\u514b\u3002\u8a13\u7df4\u5f8c\u7acb\u5373\u88dc\u514520-40\u514b\u512a\u8cea\u86cb\u767d\u8cea\uff1a<\/p>\n<ul>\n<li>\u4e73\u6e05\u86cb\u767d\u9707\uff08\u5feb\u901f\u5438\u6536\uff09<\/li>\n<li>\u96de\u86cb\u767d + \u6c34\u679c<\/li>\n<li>\u4f4e\u8102\u725b\u5976 + \u71d5\u9ea5<\/li>\n<li>\u5e0c\u81d8\u4e73\u916a + \u8702\u871c<\/li>\n<\/ul>\n<h3>\u78b3\u6c34\u5316\u5408\u7269\u88dc\u5145<\/h3>\n<p>\u88dc\u5145\u808c\u8089\u7cd6\u539f\uff0c\u8a13\u7df4\u5f8c\u78b3\u6c34\uff1a\u86cb\u767d\u8cea\u6bd4\u4f8b\u5efa\u8b70\u70ba3:1\u81f34:1\u3002<\/p>\n<ul>\n<li>\u767d\u7c73\u98ef\uff08\u5feb\u901f\u6d88\u5316\uff09<\/li>\n<li>\u99ac\u9234\u85af<\/li>\n<li>\u9999\u8549\u3001\u8461\u8404\u7b49\u6c34\u679c<\/li>\n<\/ul>\n<h2>CrossFit\u8a13\u7df4\u8005\u7684\u5168\u65e5\u98f2\u98df\u6bd4\u4f8b<\/h2>\n<p>\u6839\u64da\u500b\u4eba\u76ee\u6a19\u8abf\u6574\u5b8f\u91cf\u71df\u990a\u7d20\u6bd4\u4f8b\uff1a<\/p>\n<h3>\u589e\u808c\u671f<\/h3>\n<ul>\n<li>\u78b3\u6c34\u5316\u5408\u7269\uff1a40-45%<\/li>\n<li>\u86cb\u767d\u8cea\uff1a30-35%<\/li>\n<li>\u8102\u80aa\uff1a20-25%<\/li>\n<\/ul>\n<h3>\u6e1b\u8102\u671f<\/h3>\n<ul>\n<li>\u78b3\u6c34\u5316\u5408\u7269\uff1a30-35%<\/li>\n<li>\u86cb\u767d\u8cea\uff1a35-40%<\/li>\n<li>\u8102\u80aa\uff1a25-30%<\/li>\n<\/ul>\n<h2>CrossFit\u5fc5\u5099\u88dc\u5145\u5291<\/h2>\n<h3>\u79d1\u5b78\u5be6\u8b49\u6709\u6548<\/h3>\n<ul>\n<li><strong>\u808c\u9178\uff08Creatine\uff09<\/strong>\uff1a\u6bcf\u65e53-5\u514b\uff0c\u63d0\u5347\u7206\u767c\u529b\u8207\u6062\u5fa9\u901f\u5ea6<\/li>\n<li><strong>\u4e73\u6e05\u86cb\u767d<\/strong>\uff1a\u8a13\u7df4\u5f8c\u5feb\u901f\u88dc\u5145\u6c28\u57fa\u9178<\/li>\n<li><strong>\u5496\u5561\u56e0<\/strong>\uff1a\u8a13\u7df4\u524d45\u5206\u9418\u651d\u53d63-6mg\/kg\u9ad4\u91cd\uff0c\u63d0\u5347\u8868\u73fe<\/li>\n<li><strong>Beta-Alanine<\/strong>\uff1a\u6e1b\u5c11\u808c\u8089\u75b2\u52de\u611f\uff0c\u5ef6\u9577\u9ad8\u5f37\u5ea6\u8a13\u7df4\u6642\u9593<\/li>\n<\/ul>\n<h3>\u53ef\u8003\u616e\u88dc\u5145<\/h3>\n<ul>\n<li>Omega-3\u9b5a\u6cb9\uff1a\u6297\u708e\u3001\u4fc3\u9032\u95dc\u7bc0\u5065\u5eb7<\/li>\n<li>\u7dad\u751f\u7d20D\uff1a\u9999\u6e2f\u4eba\u666e\u904d\u7f3a\u4e4f\uff0c\u5f71\u97ff\u808c\u8089\u529f\u80fd<\/li>\n<li>\u96fb\u89e3\u8cea\uff1a\u5927\u91cf\u51fa\u6c57\u5f8c\u88dc\u5145\u9209\u3001\u9240\u3001\u9382<\/li>\n<\/ul>\n<h2>\u9999\u6e2fCrossFit\u98f2\u98df\u5be6\u7528\u8cbc\u58eb<\/h2>\n<h3>\u5728\u9999\u6e2f\u8336\u9910\u5ef3\u4e5f\u80fd\u5065\u5eb7\u98f2\u98df<\/h3>\n<ul>\n<li>\u9078\u64c7\u300c\u8d70\u751c\u300d\u3001\u300c\u5c11\u91ac\u300d\u9910\u9ede<\/li>\n<li>\u9078\u71d2\u8089\u98ef\u4ee3\u66ff\u70b8\u8c6c\u6252\u98ef<\/li>\n<li>\u51cd\u6ab8\u8336\u6539\u70ba\u7121\u7cd6\u7248\u672c<\/li>\n<li>\u52a0\u914d\u84b8\u86cb\u88dc\u5145\u86cb\u767d\u8cea<\/li>\n<\/ul>\n<h3>CrossFit\u8a13\u7df4\u5f8c\u5bb5\u591c\u9078\u64c7<\/h3>\n<p>\u5f88\u591aCrossFit Box\u7684\u665a\u9593\u73ed\u8a13\u7df4\u5f8c\uff0c\u53ef\u4ee5\u9078\u64c7\uff1a<\/p>\n<ul>\n<li>\u86cb\u767d\u8cea\u70ba\u4e3b\u7684\u8f15\u98df\uff08\u96de\u86cb\u3001\u8c46\u8150\uff09<\/li>\n<li>\u907f\u514d\u9ad8\u78b3\u6c34\u3001\u9ad8\u8102\u80aa\u7684\u5bb5\u591c<\/li>\n<li>\u9069\u91cf\u5e0c\u81d8\u4e73\u916a\u6216\u4e7e\u916a<\/li>\n<\/ul>\n<h2>\u6c34\u5206\u88dc\u5145\u7b56\u7565<\/h2>\n<p>CrossFit\u8a13\u7df4\u5f37\u5ea6\u9ad8\uff0c\u51fa\u6c57\u91cf\u5927\uff0c\u9999\u6e2f\u590f\u5929\u66f4\u9700\u8981\u7279\u5225\u6ce8\u610f\u88dc\u6c34\uff1a<\/p>\n<ul>\n<li>\u8a13\u7df4\u524d2\u5c0f\u6642\uff1a\u98f2500ml\u6c34<\/li>\n<li>\u8a13\u7df4\u4e2d\uff1a\u6bcf15-20\u5206\u9418\u88dc\u5145150-250ml<\/li>\n<li>\u8a13\u7df4\u5f8c\uff1a\u6309\u6bcf\u6d41\u59311kg\u9ad4\u91cd\u88dc\u51451.5L\u6c34<\/li>\n<li>\u9577\u6642\u9593\u8a13\u7df4\u53ef\u52a0\u5165\u96fb\u89e3\u8cea\u98f2\u6599<\/li>\n<\/ul>\n<h2>\u4e0d\u540cCrossFit\u76ee\u6a19\u7684\u98f2\u98df\u8abf\u6574<\/h2>\n<h3>\u63d0\u5347\u904b\u52d5\u8868\u73fe\uff08Competition\uff09<\/h3>\n<p>\u8457\u91cd\u78b3\u6c34\u5316\u5408\u7269\u5145\u80fd\uff0c\u8a13\u7df4\u524d\u5f8c\u7cbe\u6e96\u88dc\u7d66\uff0c\u4f7f\u7528\u9031\u671f\u6027\u78b3\u6c34\u7b56\u7565\u914d\u5408\u8a13\u7df4\u8a08\u5283\u3002<\/p>\n<h3>\u9ad4\u91cd\u7ba1\u7406\uff08Fitness\uff09<\/h3>\n<p>\u4fdd\u6301\u71b1\u91cf\u8f15\u5fae\u8d64\u5b57\uff08\u6bcf\u65e5-250\u81f3-500\u5361\uff09\uff0c\u78ba\u4fdd\u86cb\u767d\u8cea\u5145\u8db3\u4ee5\u4fdd\u7559\u808c\u8089\uff0c\u907f\u514d\u904e\u5ea6\u7bc0\u98df\u5f71\u97ff\u8a13\u7df4\u8868\u73fe\u3002<\/p>\n<h3>\u589e\u808c\uff08Strength\uff09<\/h3>\n<p>\u6bcf\u65e5\u71b1\u91cf\u76c8\u9918200-300\u5361\uff0c\u589e\u52a0\u86cb\u767d\u8cea\u651d\u53d6\uff0c\u8a13\u7df4\u5f8c\u53ca\u6642\u88dc\u7d66\u3002<\/p>\n<h2>\u5e38\u898bCrossFit\u98f2\u98df\u932f\u8aa4<\/h2>\n<ul>\n<li><strong>\u8a13\u7df4\u524d\u4e0d\u5403\u6771\u897f<\/strong>\uff1a\u5c0e\u81f4\u4f4e\u8840\u7cd6\uff0c\u8a13\u7df4\u8868\u73fe\u4e0b\u964d<\/li>\n<li><strong>\u904e\u5ea6\u4f9d\u8cf4\u88dc\u5145\u5291<\/strong>\uff1a\u5ffd\u8996\u771f\u5be6\u98df\u7269\u7684\u91cd\u8981\u6027<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\u4e0d\u88dc\u7d66<\/strong>\uff1a\u932f\u904e\u808c\u8089\u5408\u6210\u9ec3\u91d1\u7a97\u53e3<\/li>\n<li><strong>\u5ffd\u8996\u6c34\u5206\u88dc\u5145<\/strong>\uff1a\u812b\u6c34\u5f71\u97ff\u529b\u91cf\u8207\u8010\u529b\u8868\u73fe<\/li>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\u4e0d\u8db3<\/strong>\uff1a\u9ad8\u5f37\u5ea6\u8a13\u7df4\u9700\u8981\u8db3\u5920\u7cd6\u539f<\/li>\n<\/ul>\n<h2>\u672c\u9031CrossFit\u98f2\u98df\u8a08\u5283\u793a\u7bc4<\/h2>\n<h3>\u8a13\u7df4\u65e5\u98f2\u98df\u5b89\u6392<\/h3>\n<p><strong>\u65e9\u9910\uff08\u8a13\u7df4\u524d2-3\u5c0f\u6642\uff09<\/strong>\uff1a\u71d5\u9ea5\u7ca5150g + \u96de\u86cb2\u96bb + \u9999\u85491\u96bb<\/p>\n<p><strong>\u8a13\u7df4\u524d\u5c0f\u98df\uff0830\u5206\u9418\u524d\uff09<\/strong>\uff1a\u7c73\u9905 + \u8702\u871c\u4e00\u8336\u5319<\/p>\n<p><strong>\u8a13\u7df4\u5f8c\uff0830\u5206\u9418\u5167\uff09<\/strong>\uff1a\u4e73\u6e05\u86cb\u767d\u9707 + \u9999\u8549<\/p>\n<p><strong>\u5348\u9910<\/strong>\uff1a\u7cd9\u7c73\u98ef150g + \u96de\u80f8\u8089150g + \u897f\u862d\u82b1100g<\/p>\n<p><strong>\u4e0b\u5348\u8336<\/strong>\uff1a\u5e0c\u81d8\u4e73\u916a150g + \u6df7\u5408\u8393\u679c<\/p>\n<p><strong>\u665a\u9910<\/strong>\uff1a\u4e09\u6587\u9b5a150g + \u8543\u85af150g + \u6c99\u5f8b<\/p>\n<div style=\"background:#f0f7e6;padding:20px;border-radius:8px;margin:30px 0;\">\n<h3>\ud83e\udd57 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\u2192<\/a><\/p>\n<\/div>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<ul>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/hiit%e8%a8%93%e7%b7%b4%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">HIIT\u8a13\u7df4\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<li><a href=\"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\/\">\u529b\u91cf\u8209\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<li><a 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