{"id":40155,"date":"2026-08-17T09:09:21","date_gmt":"2026-08-17T01:09:21","guid":{"rendered":"https:\/\/nutrigo.hk\/caffeine-fitness-guide-hk-3\/"},"modified":"2026-08-17T09:09:21","modified_gmt":"2026-08-17T01:09:21","slug":"caffeine-fitness-guide-hk-3","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/caffeine-fitness-guide-hk-3\/","title":{"rendered":"\u5065\u8eab\u8207\u5496\u5561\u56e0\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u5496\u5561\u56e0\u6548\u76ca\u3001\u4f7f\u7528\u6642\u6a5f\u8207\u79d1\u5b78\u5316\u63d0\u5347\u8868\u73fe\u7b56\u7565"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u5496\u5561\u56e0\u662f\u5168\u7403\u6700\u5ee3\u6cdb\u4f7f\u7528\u7684\u904b\u52d5\u88dc\u5145\u5291\u4e4b\u4e00\uff0c\u7121\u8ad6\u662f\u8a13\u7df4\u524d\u559d\u4e00\u676f\u9ed1\u5496\u5561\u3001\u541e\u4e0b\u542b\u5496\u5561\u56e0\u7684\u80fd\u91cf\u7cd6\uff0c\u9084\u662f\u670d\u7528Pre-workout\uff0c\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5e7e\u4e4e\u6bcf\u5929\u90fd\u5728\u4f7f\u7528\u5496\u5561\u56e0\u4f86\u63d0\u5347\u8868\u73fe\u3002\u4f46\u4f60\u771f\u7684\u4e86\u89e3\u5496\u5561\u56e0\u5982\u4f55\u4f5c\u7528\u65bc\u8eab\u9ad4\u3001\u4f55\u6642\u670d\u7528\u6548\u679c\u6700\u4f73\u3001\u4ee5\u53ca\u9577\u671f\u4f7f\u7528\u6709\u4ec0\u9ebc\u5f71\u97ff\u55ce\uff1f\u672c\u6307\u5357\u5c07\u4ee5\u79d1\u5b78\u89d2\u5ea6\u5168\u9762\u89e3\u6790\u5065\u8eab\u8207\u5496\u5561\u56e0\u7684\u95dc\u4fc2\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5496\u5561\u56e0\u5982\u4f55\u63d0\u5347\u904b\u52d5\u8868\u73fe\uff1f<\/h2>\n\n\n\n<p 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class=\"wp-block-list\">\n<li><strong>\u63d0\u5347\u8010\u529b\u8868\u73fe\uff1a<\/strong>\u7814\u7a76\u986f\u793a\u5496\u5561\u56e0\u53ef\u5ef6\u9577\u8010\u529b\u904b\u52d5\u6642\u9593\u905411-12%<\/li>\n<li><strong>\u589e\u52a0\u529b\u91cf\u8f38\u51fa\uff1a<\/strong>\u5c0d\u529b\u91cf\u8209\u3001\u6df1\u8e72\u7b49\u7206\u767c\u529b\u52d5\u4f5c\u6709\u986f\u8457\u63d0\u5347\u6548\u679c<\/li>\n<li><strong>\u6e1b\u5c11\u75b2\u52de\u611f\uff1a<\/strong>\u964d\u4f4e\u4e3b\u89c0\u75b2\u52de\u7a0b\u5ea6\uff0c\u8b93\u8a13\u7df4\u66f4\u6301\u4e45<\/li>\n<li><strong>\u63d0\u5347\u8102\u80aa\u71c3\u71d2\uff1a<\/strong>\u589e\u52a0\u57fa\u790e\u4ee3\u8b1d\u7387\u7d043-11%\uff0c\u4fc3\u9032\u8102\u80aa\u6c27\u5316<\/li>\n<li><strong>\u6539\u5584\u53cd\u61c9\u6642\u9593\uff1a<\/strong>\u63d0\u9ad8\u795e\u7d93\u7cfb\u7d71\u654f\u92b3\u5ea6\uff0c\u5c0d\u9700\u8981\u5feb\u901f\u53cd\u61c9\u7684\u904b\u52d5\u7279\u5225\u6709\u6548<\/li>\n<li><strong>\u589e\u5f37\u5c08\u6ce8\u529b\uff1a<\/strong>\u8b93\u8a13\u7df4\u6642\u5fc3\u7406\u66f4\u5c08\u6ce8\uff0c\u6e1b\u5c11\u5206\u5fc3<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u5496\u5561\u56e0\u7684\u6700\u4f73\u670d\u7528\u6642\u6a5f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6642\u6a5f\u5c0d\u5496\u5561\u56e0\u6548\u679c\u5f71\u97ff\u6975\u5927\u3002\u5496\u5561\u56e0\u5728\u670d\u7528\u5f8c\u7d0430-60\u5206\u9418\u9054\u5230\u8840\u6db2\u6fc3\u5ea6\u5cf0\u503c\uff0c\u56e0\u6b64\u6700\u4f73\u670d\u7528\u6642\u9593\u662f<strong>\u8a13\u7df4\u524d45-60\u5206\u9418<\/strong>\u3002\u5496\u5561\u56e0\u7684\u534a\u8870\u671f\u7d04\u70ba5-6\u5c0f\u6642\uff0c\u610f\u5473\u8457\u4e0b\u53484\u9ede\u559d\u7684\u5496\u5561\uff0c\u5230\u665a\u4e0a10\u9ede\u4ecd\u6709\u4e00\u534a\u5291\u91cf\u5728\u9ad4\u5167\uff0c\u53ef\u80fd\u5f71\u97ff\u7761\u7720\u8cea\u7d20\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u7684\u5496\u5561\u56e0\u6642\u9593\u8868\u5efa\u8b70<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u8a13\u7df4\u6642\u9593<\/th><th>\u5496\u5561\u56e0\u670d\u7528\u6642\u6a5f<\/th><th>\u6ce8\u610f\u4e8b\u9805<\/th><\/tr><\/thead><tbody><tr><td>\u65e9\u4e0a6-8\u6642<\/td><td>\u8a13\u7df4\u524d45\u5206\u9418<\/td><td>\u8d77\u5e8a\u5f8c90\u5206\u9418\u518d\u651d\u53d6\uff0c\u907f\u958b\u76ae\u8cea\u9187\u5cf0\u503c<\/td><\/tr><tr><td>\u4e0b\u534812-2\u6642<\/td><td>\u8a13\u7df4\u524d45\u5206\u9418<\/td><td>\u7406\u60f3\u6642\u6bb5\uff0c\u4e0d\u5f71\u97ff\u591c\u9593\u7761\u7720<\/td><\/tr><tr><td>\u4e0b\u53485-7\u6642<\/td><td>\u8b39\u614e\u4f7f\u7528<\/td><td>\u53ef\u80fd\u5f71\u97ff\u5165\u7761\uff0c\u654f\u611f\u8005\u9700\u6e1b\u91cf<\/td><\/tr><tr><td>\u665a\u4e0a8\u6642\u5f8c<\/td><td>\u5efa\u8b70\u907f\u514d<\/td><td>\u6703\u56b4\u91cd\u5f71\u97ff\u7761\u7720\u8cea\u7d20\u53ca\u6062\u5fa9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u79d1\u5b78\u5efa\u8b70\u5291\u91cf\uff1a\u591a\u5c11\u624d\u5920\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u64da\u570b\u969b\u904b\u52d5\u71df\u990a\u5b78\u6703\uff08ISSN\uff09\u7684\u5efa\u8b70\uff0c\u5496\u5561\u56e0\u7684\u6709\u6548\u904b\u52d5\u589e\u6548\u5291\u91cf\u70ba<strong>\u6bcf\u516c\u65a4\u9ad4\u91cd3-6mg<\/strong>\u3002\u5c0d\u65bc\u9ad4\u91cd70kg\u7684\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\uff0c\u5373\u7d04210-420mg\u7684\u5496\u5561\u56e0\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u5e38\u898b\u5496\u5561\u56e0\u4f86\u6e90\u5c0d\u6bd4<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u6fc3\u7e2e\u5496\u5561\uff08\u96d9\u4efd\uff09\uff1a<\/strong>\u7d04120-140mg<\/li>\n<li><strong>\u7f8e\u5f0f\u5496\u5561\uff08\u5927\u676f\uff09\uff1a<\/strong>\u7d04150-200mg<\/li>\n<li><strong>Pre-workout\u88dc\u5145\u5291\uff1a<\/strong>\u7d04150-300mg\uff08\u9700\u7d30\u95b1\u6a19\u7c64\uff09<\/li>\n<li><strong>\u5496\u5561\u56e0\u7247\u5291\uff1a<\/strong>\u901a\u5e38\u6bcf\u7247100-200mg\uff0c\u5291\u91cf\u7cbe\u6e96<\/li>\n<li><strong>\u80fd\u91cf\u98f2\u6599\uff08250ml\uff09\uff1a<\/strong>\u7d0480mg<\/li>\n<li><strong>\u7da0\u8336\uff08250ml\uff09\uff1a<\/strong>\u7d0430-50mg<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u5496\u5561\u56e0\u8010\u53d7\u6027\u8207\u5faa\u74b0\u4f7f\u7528\u7b56\u7565<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u9577\u671f\u6bcf\u5929\u4f7f\u7528\u5496\u5561\u56e0\u6703\u7522\u751f<strong>\u8010\u53d7\u6027\uff08Tolerance\uff09<\/strong>\uff0c\u5373\u9700\u8981\u8d8a\u4f86\u8d8a\u9ad8\u7684\u5291\u91cf\u624d\u80fd\u9054\u5230\u540c\u6a23\u6548\u679c\u3002\u9019\u662f\u56e0\u70ba\u8eab\u9ad4\u6703\u589e\u52a0\u817a\u82f7\u53d7\u9ad4\u7684\u6578\u91cf\u4f86\u88dc\u511f\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u4e2d\uff0c\u5f88\u591a\u4eba\u6bcf\u5929\u559d3-4\u676f\u5496\u5561\uff0c\u537b\u611f\u89ba\u6548\u679c\u8d8a\u4f86\u8d8a\u5dee\uff0c\u6b63\u662f\u9019\u500b\u539f\u56e0\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u5496\u5561\u56e0\u5faa\u74b0\u7b56\u7565\uff08Caffeine Cycling\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u70ba\u4e86\u7dad\u6301\u5496\u5561\u56e0\u7684\u6548\u679c\uff0c\u5efa\u8b70\u63a1\u7528\u5faa\u74b0\u4f7f\u7528\u65b9\u5f0f\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5\u5929\u4f7f\u7528 + 2\u5929\u4f11\u606f\uff1a<\/strong>\u9069\u5408\u8f15\u5ea6\u4f9d\u8cf4\u8005<\/li>\n<li><strong>4\u9031\u4f7f\u7528 + 1\u9031\u5b8c\u5168\u65b7\u5496\u5561\u56e0\uff1a<\/strong>\u6bcf\u6708\u4e00\u6b21\u300c\u5496\u5561\u56e0\u6392\u6bd2\u300d<\/li>\n<li><strong>\u4f4e\u91cf\u65e5 + \u9ad8\u91cf\u65e5\u4ea4\u66ff\uff1a<\/strong>\u975e\u95dc\u9375\u8a13\u7df4\u65e5\u7528\u4f4e\u91cf\uff0c\u91cd\u8981\u8a13\u7df4\u65e5\u7528\u5168\u91cf<\/li>\n<li><strong>\u8cfd\u524d\u7b56\u7565\uff1a<\/strong>\u6bd4\u8cfd\u6216\u6700\u5927\u529b\u91cf\u6e2c\u8a66\u524d\u4e00\u9031\u5b8c\u5168\u505c\u7528\uff0c\u4ee4\u6548\u679c\u6700\u5927\u5316<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u5496\u5561\u56e0\u7684\u6f5b\u5728\u526f\u4f5c\u7528\u8207\u6ce8\u610f\u4e8b\u9805<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u96d6\u7136\u5496\u5561\u56e0\u5c0d\u5065\u5eb7\u6210\u5e74\u4eba\u5b89\u5168\uff0c\u4f46\u904e\u91cf\u6216\u4e0d\u7576\u4f7f\u7528\u53ef\u80fd\u5e36\u4f86\u4ee5\u4e0b\u526f\u4f5c\u7528\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5fc3\u8df3\u52a0\u901f\uff1a<\/strong>\u5291\u91cf\u904e\u9ad8\u6642\u53ef\u80fd\u51fa\u73fe\u5fc3\u60b8<\/li>\n<li><strong>\u7126\u616e\u8207\u7dca\u5f35\uff1a<\/strong>\u654f\u611f\u9ad4\u8cea\u8005\u66f4\u5bb9\u6613\u51fa\u73fe<\/li>\n<li><strong>\u8178\u80c3\u4e0d\u9069\uff1a<\/strong>\u7a7a\u8179\u670d\u7528\u6642\u53ef\u80fd\u5f15\u8d77\u80c3\u9178\u904e\u591a<\/li>\n<li><strong>\u7761\u7720\u969c\u7919\uff1a<\/strong>\u534a\u8870\u671f\u9577\uff0c\u4e0b\u5348\u5f8c\u4f7f\u7528\u5f71\u97ff\u591c\u9593\u6062\u5fa9<\/li>\n<li><strong>\u6212\u65b7\u53cd\u61c9\uff1a<\/strong>\u7a81\u7136\u505c\u7528\u6703\u51fa\u73fe\u982d\u75db\u3001\u75b2\u5026\uff0c\u9700\u9010\u6b65\u6e1b\u91cf<\/li>\n<li><strong>\u8840\u58d3\u4e0a\u5347\uff1a<\/strong>\u9ad8\u8840\u58d3\u4eba\u58eb\u9700\u8aee\u8a62\u91ab\u751f<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u5496\u5561\u56e0\u8207\u4e0d\u540c\u8a13\u7df4\u985e\u578b\u7684\u914d\u5408\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u529b\u91cf\u8a13\u7df4\uff08Strength Training\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5c0d\u6df1\u8e72\u3001\u786c\u8209\u7b49\u529b\u91cf\u52d5\u4f5c\u6548\u679c\u986f\u8457\uff0c\u5efa\u8b70\u5291\u91cf\u504f\u54113-6mg\/kg\u7684\u4e2d\u9ad8\u7aef\uff0c\u8a13\u7df4\u524d45\u5206\u9418\u670d\u7528\uff0c\u914d\u5408\u9069\u91cf\u78b3\u6c34\u5316\u5408\u7269\u6548\u679c\u66f4\u4f73\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u6709\u6c27\u8010\u529b\u8a13\u7df4<\/h3>\n\n\n\n<p 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