{"id":40412,"date":"2026-08-19T09:13:03","date_gmt":"2026-08-19T01:13:03","guid":{"rendered":"https:\/\/nutrigo.hk\/powerlifting-diet-guide\/"},"modified":"2026-08-19T09:13:03","modified_gmt":"2026-08-19T01:13:03","slug":"powerlifting-diet-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/powerlifting-diet-guide\/","title":{"rendered":"\u529b\u91cf\u8209\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u589e\u529b\u589e\u808c\u71df\u990a\u7b56\u7565\u3001\u8cfd\u524d\u8abf\u78c5\u6280\u5de7\u8207\u79d1\u5b78\u5316\u63d0\u5347\u529b\u91cf\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<h2>\u529b\u91cf\u8209\u98f2\u98df\uff1a\u70ba\u4f55\u71df\u990a\u8207\u8a13\u7df4\u540c\u7b49\u91cd\u8981\uff1f<\/h2>\n<p>\u529b\u91cf\u8209\uff08Powerlifting\uff09\u662f\u4e00\u9805\u4ee5\u6df1\u8e72\u3001\u81e5\u63a8\u3001\u786c\u8209\u4e09\u5927\u52d5\u4f5c\u70ba\u6838\u5fc3\u7684\u7af6\u6280\u904b\u52d5\uff0c\u5c0d\u808c\u8089\u529b\u91cf\u548c\u7206\u767c\u529b\u8981\u6c42\u6975\u9ad8\u3002\u5728\u9999\u6e2f\uff0c\u8d8a\u4f86\u8d8a\u591a\u5065\u8eab\u611b\u597d\u8005\u6295\u5165\u529b\u91cf\u8209\u8a13\u7df4\uff0c\u4f46\u8a31\u591a\u4eba\u5ffd\u7565\u4e86\u98f2\u98df\u5c0d\u529b\u91cf\u8868\u73fe\u7684\u6c7a\u5b9a\u6027\u5f71\u97ff\u3002\u79d1\u5b78\u7814\u7a76\u986f\u793a\uff0c\u9069\u7576\u7684\u71df\u990a\u7b56\u7565\u53ef\u4ee4\u529b\u91cf\u63d0\u5347\u5e45\u5ea6\u905415-25%\uff0c\u751a\u81f3\u66f4\u591a\u3002\u672c\u6307\u5357\u5c07\u70ba\u9999\u6e2f\u529b\u91cf\u8209\u904b\u52d5\u54e1\u63d0\u4f9b\u5168\u9762\u7684\u98f2\u98df\u7b56\u7565\uff0c\u52a9\u4f60\u5728\u8cfd\u5834\u548c\u8a13\u7df4\u4e2d\u7a81\u7834\u500b\u4eba\u6700\u4f73\u7d00\u9304\u3002<\/p>\n<h2>\u529b\u91cf\u8209\u904b\u52d5\u54e1\u7684\u71b1\u91cf\u9700\u6c42<\/h2>\n<p>\u529b\u91cf\u8209\u8a13\u7df4\u5c6c\u65bc\u9ad8\u5f37\u5ea6\u7121\u6c27\u904b\u52d5\uff0c\u6bcf\u6b21\u8a13\u7df4\u6d88\u8017\u7684\u71b1\u91cf\u56e0\u9ad4\u91cd\u3001\u8a13\u7df4\u91cf\u548c\u5f37\u5ea6\u800c\u7570\u3002\u4e00\u822c\u800c\u8a00\uff0c\u9ad4\u91cd70kg\u7684\u529b\u91cf\u8209\u904b\u52d5\u54e1\u6bcf\u65e5\u9700\u89812,800-3,500\u5343\u5361\u4ee5\u7dad\u6301\u9ad4\u91cd\u4e26\u652f\u6301\u8a13\u7df4\u3002\u5728\u589e\u91cd\u5099\u8cfd\u671f\uff08Bulking\uff09\uff0c\u6bcf\u65e5\u9700\u984d\u5916\u651d\u53d6300-500\u5343\u5361\uff1b\u5728\u6e1b\u91cd\u8abf\u78c5\u671f\uff08Cutting\uff09\uff0c\u5247\u9700\u6e1b\u5c11300-500\u5343\u5361\u4f46\u5fc5\u9808\u7dad\u6301\u8db3\u5920\u86cb\u767d\u8cea\u4ee5\u9632\u6b62\u808c\u8089\u6d41\u5931\u3002<\/p>\n<h3>\u4e0d\u540c\u8a13\u7df4\u968e\u6bb5\u7684\u71b1\u91cf\u7b56\u7565<\/h3>\n<ul>\n<li><strong>\u589e\u91cd\u671f\uff08Off-season Bulk\uff09\uff1a<\/strong>\u71b1\u91cf\u76c8\u9918300-500\u5343\u5361\uff0c\u4ee5\u7de9\u6162\u589e\u808c\u70ba\u76ee\u6a19\uff0c\u6bcf\u6708\u9ad4\u91cd\u589e\u52a00.5-1kg<\/li>\n<li><strong>\u7dad\u6301\u671f\uff08Maintenance\uff09\uff1a<\/strong>\u71b1\u91cf\u4e2d\u6027\uff0c\u5c08\u6ce8\u63d0\u5347\u6280\u8853\u548c\u529b\u91cf\uff0c\u9069\u5408\u6bd4\u8cfd\u524d6-8\u9031<\/li>\n<li><strong>\u8abf\u78c5\u671f\uff08Weight Cut\uff09\uff1a<\/strong>\u8cfd\u524d4-8\u9031\u9010\u6b65\u964d\u4f4e\u9ad4\u91cd\uff0c\u78ba\u4fdd\u5728\u76ee\u6a19\u91cf\u7d1a\u7bc4\u570d\u5167<\/li>\n<li><strong>\u8cfd\u5f8c\u88dc\u5145\u671f\uff1a<\/strong>\u6bd4\u8cfd\u5f8c24-48\u5c0f\u6642\u7a4d\u6975\u88dc\u5145\u71b1\u91cf\u548c\u71df\u990a\u7d20\uff0c\u6062\u5fa9\u8a13\u7df4\u72c0\u614b<\/li>\n<\/ul>\n<h2>\u86cb\u767d\u8cea\uff1a\u529b\u91cf\u8209\u7684\u6838\u5fc3\u71df\u990a\u7d20<\/h2>\n<p>\u86cb\u767d\u8cea\u662f\u808c\u8089\u5408\u6210\u548c\u4fee\u5fa9\u7684\u57fa\u790e\u6750\u6599\uff0c\u5c0d\u529b\u91cf\u8209\u904b\u52d5\u54e1\u5c24\u70ba\u91cd\u8981\u3002\u7814\u7a76\u5efa\u8b70\u529b\u91cf\u578b\u904b\u52d5\u54e1\u6bcf\u65e5\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u61c9\u9054\u5230\u9ad4\u91cd\u76841.6-2.2\u514b\/\u516c\u65a4\u3002\u4f8b\u5982\uff0c\u9ad4\u91cd80kg\u7684\u904b\u52d5\u54e1\u6bcf\u65e5\u9700\u651d\u53d6128-176\u514b\u86cb\u767d\u8cea\u3002<\/p>\n<h3>\u9999\u6e2f\u672c\u5730\u512a\u8cea\u86cb\u767d\u8cea\u4f86\u6e90<\/h3>\n<ul>\n<li><strong>\u96de\u80f8\u8089\uff1a<\/strong>\u6bcf100\u514b\u542b31\u514b\u86cb\u767d\u8cea\uff0c\u662f\u6700\u5177\u6027\u50f9\u6bd4\u7684\u9078\u64c7\uff0c\u53ef\u5728\u8857\u5e02\u6216\u8d85\u5e02\u8f15\u9b06\u8cfc\u5f97<\/li>\n<li><strong>\u4e09\u6587\u9b5a\uff1a<\/strong>\u6bcf100\u514b\u542b20\u514b\u86cb\u767d\u8cea\uff0c\u540c\u6642\u5bcc\u542bOmega-3\u8102\u80aa\u9178\uff0c\u6709\u52a9\u6e1b\u5c11\u8a13\u7df4\u5f8c\u708e\u75c7<\/li>\n<li><strong>\u96de\u86cb\uff1a<\/strong>\u6bcf\u96bb\u96de\u86cb\u542b6-7\u514b\u86cb\u767d\u8cea\uff0c\u751f\u7269\u5229\u7528\u7387\u6975\u9ad8\uff0c\u9069\u5408\u65e9\u9910\u6216\u8a13\u7df4\u5f8c\u88dc\u5145<\/li>\n<li><strong>\u8c46\u8150\uff1a<\/strong>\u6bcf100\u514b\u542b8\u514b\u86cb\u767d\u8cea\uff0c\u9069\u5408\u7d20\u98df\u904b\u52d5\u54e1\uff0c\u53ef\u914d\u5408\u8c49\u6cb9\u818f\u98df\u7528<\/li>\n<li><strong>\u4e73\u6e05\u86cb\u767d\u7c89\uff1a<\/strong>\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\u5feb\u901f\u88dc\u5145\uff0c\u6bcf\u4efd\u7d0425\u514b\u86cb\u767d\u8cea\uff0c\u65b9\u4fbf\u9999\u6e2f\u7e41\u5fd9\u751f\u6d3b<\/li>\n<li><strong>\u9bdb\u9b5a\/\u9c78\u9b5a\uff1a<\/strong>\u9999\u6e2f\u672c\u5730\u5e38\u898b\u9b5a\u985e\uff0c\u6bcf100\u514b\u542b18-20\u514b\u86cb\u767d\u8cea\uff0c\u6e05\u84b8\u6216\u84b8\u9b5a\u6700\u4f73<\/li>\n<\/ul>\n<h3>\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f<\/h3>\n<p>\u529b\u91cf\u8209\u904b\u52d5\u54e1\u61c9\u5c07\u86cb\u767d\u8cea\u5747\u52fb\u5206\u914d\u5728\u4e00\u5929\u76844-6\u9910\u4e2d\uff0c\u6bcf\u9910\u651d\u53d630-40\u514b\u86cb\u767d\u8cea\u4ee5\u6700\u5927\u5316\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u3002\u8a13\u7df4\u5f8c\u7684\u300c\u9ec3\u91d1\u7a97\u53e3\u300d\uff08\u8a13\u7df4\u5f8c30-60\u5206\u9418\uff09\u662f\u88dc\u5145\u86cb\u767d\u8cea\u7684\u6700\u4f73\u6642\u6a5f\uff0c\u53ef\u9078\u64c7\u4e73\u6e05\u86cb\u767d\u642d\u914d\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<h2>\u78b3\u6c34\u5316\u5408\u7269\uff1a\u7206\u767c\u529b\u7684\u71c3\u6599<\/h2>\n<p>\u529b\u91cf\u8209\u52d5\u4f5c\u9ad8\u5ea6\u4f9d\u8cf4\u78f7\u9178\u808c\u9178\uff08PCr\uff09\u7cfb\u7d71\u548c\u7cd6\u9175\u89e3\u7cfb\u7d71\u63d0\u4f9b\u80fd\u91cf\uff0c\u800c\u7cd6\u539f\u662f\u9019\u4e9b\u7cfb\u7d71\u7684\u4e3b\u8981\u71c3\u6599\u3002\u7814\u7a76\u986f\u793a\uff0c\u8a13\u7df4\u524d\u5145\u8db3\u7684\u7cd6\u539f\u5132\u5099\u53ef\u986f\u8457\u63d0\u5347\u6700\u5927\u529b\u91cf\u8f38\u51fa\u3002<\/p>\n<h3>\u8a13\u7df4\u524d\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\u7b56\u7565<\/h3>\n<ul>\n<li><strong>\u8a13\u7df4\u524d2-3\u5c0f\u6642\uff1a<\/strong>\u651d\u53d61-2\u514b\/\u516c\u65a4\u78b3\u6c34\u5316\u5408\u7269\uff0c\u9078\u64c7\u4f4eGI\u98df\u7269\u5982\u71d5\u9ea5\u3001\u7cd9\u7c73\u98ef\u3001\u5168\u9ea5\u9eb5\u5305<\/li>\n<li><strong>\u8a13\u7df4\u524d30-60\u5206\u9418\uff1a<\/strong>\u5982\u9700\u8981\uff0c\u651d\u53d60.3-0.5\u514b\/\u516c\u65a4\u9ad8GI\u78b3\u6c34\u5316\u5408\u7269\uff0c\u5982\u767d\u98ef\u3001\u9999\u8549\u3001\u9eb5\u5305<\/li>\n<li><strong>\u8a13\u7df4\u4e2d\uff1a<\/strong>\u5982\u8a13\u7df4\u8d85\u904e90\u5206\u9418\uff0c\u53ef\u88dc\u5145\u904b\u52d5\u98f2\u54c1\u6216\u679c\u6c41\u7dad\u6301\u8840\u7cd6\u6c34\u5e73<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff1a<\/strong>\u7acb\u5373\u651d\u53d60.8-1.2\u514b\/\u516c\u65a4\u78b3\u6c34\u5316\u5408\u7269\u914d\u5408\u86cb\u767d\u8cea\uff0c\u52a0\u901f\u808c\u7cd6\u539f\u6062\u5fa9<\/li>\n<\/ul>\n<h3>\u9999\u6e2f\u5e38\u898b\u512a\u8cea\u78b3\u6c34\u5316\u5408\u7269\u98df\u7269<\/h3>\n<p>\u767d\u7c73\u98ef\u662f\u9999\u6e2f\u6700\u666e\u904d\u7684\u78b3\u6c34\u5316\u5408\u7269\u4f86\u6e90\uff0c\u6bcf\u7897\u7d04\u542b45\u514b\u78b3\u6c34\u5316\u5408\u7269\uff0c\u8a13\u7df4\u5f8c\u662f\u5feb\u901f\u88dc\u5145\u7cd6\u539f\u7684\u7406\u60f3\u9078\u64c7\u3002\u756a\u85af\uff08\u751c\u85af\uff09\u542b\u8c50\u5bcc\u7e96\u7dad\u548c\u5fae\u91cf\u5143\u7d20\uff0cGI\u503c\u4e2d\u7b49\uff0c\u9069\u5408\u8a13\u7df4\u524d\u98df\u7528\u3002\u9999\u8549\u662f\u529b\u91cf\u8209\u904b\u52d5\u54e1\u7684\u4fbf\u651c\u96f6\u98df\u9996\u9078\uff0c\u6bcf\u6839\u542b\u7d0425\u514b\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<h2>\u8102\u80aa\uff1a\u8377\u723e\u8499\u5065\u5eb7\u7684\u95dc\u9375<\/h2>\n<p>\u8102\u80aa\u662f\u5408\u6210\u776a\u56fa\u916e\u548c\u5176\u4ed6\u5408\u6210\u4ee3\u8b1d\u8377\u723e\u8499\u7684\u5fc5\u8981\u539f\u6599\uff0c\u5c0d\u529b\u91cf\u8209\u904b\u52d5\u54e1\u81f3\u95dc\u91cd\u8981\u3002\u7814\u7a76\u986f\u793a\uff0c\u98f2\u98df\u8102\u80aa\u651d\u53d6\u91cf\u904e\u4f4e\uff08\u4f54\u7e3d\u71b1\u91cf\u4f4e\u65bc15%\uff09\u53ef\u80fd\u5c0e\u81f4\u776a\u56fa\u916e\u6c34\u5e73\u4e0b\u964d\uff0c\u5f71\u97ff\u808c\u8089\u5408\u6210\u548c\u529b\u91cf\u767c\u5c55\u3002\u5efa\u8b70\u529b\u91cf\u8209\u904b\u52d5\u54e1\u6bcf\u65e5\u8102\u80aa\u651d\u53d6\u91cf\u4f54\u7e3d\u71b1\u91cf\u768425-35%\u3002<\/p>\n<h3>\u512a\u8cea\u8102\u80aa\u4f86\u6e90<\/h3>\n<ul>\n<li><strong>\u725b\u6cb9\u679c\uff1a<\/strong>\u5bcc\u542b\u55ae\u4e0d\u98fd\u548c\u8102\u80aa\u9178\uff0c\u6bcf\u534a\u500b\u542b\u7d0415\u514b\u5065\u5eb7\u8102\u80aa<\/li>\n<li><strong>\u5805\u679c\u985e\uff1a<\/strong>\u6838\u6843\u3001\u674f\u4ec1\u3001\u8170\u679c\u5747\u542b\u512a\u8cea\u8102\u80aa\u548c\u86cb\u767d\u8cea\uff0c\u53ef\u4f5c\u8a13\u7df4\u9593\u9699\u96f6\u98df<\/li>\n<li><strong>\u6a44\u6b16\u6cb9\uff1a<\/strong>\u70f9\u8abf\u7528\u6cb9\u9996\u9078\uff0c\u542b\u8c50\u5bccOmega-9\u8102\u80aa\u9178\uff0c\u5177\u6297\u708e\u6548\u679c<\/li>\n<li><strong>\u6df1\u6d77\u9b5a\u985e\uff1a<\/strong>\u4e09\u6587\u9b5a\u3001\u9bd6\u9b5a\u3001\u6c99\u7538\u9b5a\u5bcc\u542bOmega-3\uff0c\u6bcf\u9031\u98df\u75282-3\u6b21<\/li>\n<\/ul>\n<h2>\u5fae\u91cf\u5143\u7d20\u8207\u88dc\u5145\u5291\u7b56\u7565<\/h2>\n<p>\u529b\u91cf\u8209\u8a13\u7df4\u5c0d\u591a\u7a2e\u5fae\u91cf\u5143\u7d20\u7684\u6d88\u8017\u91cf\u8f03\u4e00\u822c\u4eba\u9ad8\uff0c\u9069\u7576\u88dc\u5145\u6709\u52a9\u7dad\u6301\u6700\u4f73\u8a13\u7df4\u72c0\u614b\u3002<\/p>\n<h3>\u529b\u91cf\u8209\u904b\u52d5\u54e1\u91cd\u8981\u5fae\u91cf\u5143\u7d20<\/h3>\n<ul>\n<li><strong>\u92c5\uff08Zinc\uff09\uff1a<\/strong>\u53c3\u8207\u776a\u56fa\u916e\u5408\u6210\uff0c\u8a13\u7df4\u5f8c\u6d41\u6c57\u6d41\u5931\u8f03\u591a\u3002\u98df\u7269\u4f86\u6e90\uff1a\u7261\u8823\u3001\u7d05\u8089\u3001\u5357\u74dc\u7c7d<\/li>\n<li><strong>\u9382\uff08Magnesium\uff09\uff1a<\/strong>\u53c3\u8207\u8d85\u904e300\u7a2e\u9176\u4fc3\u53cd\u61c9\uff0c\u6709\u52a9\u808c\u8089\u653e\u9b06\u548c\u7761\u7720\u8cea\u91cf\u3002\u98df\u7269\u4f86\u6e90\uff1a\u6df1\u7da0\u8272\u852c\u83dc\u3001\u9ed1\u6731\u53e4\u529b\u3001\u8c46\u985e<\/li>\n<li><strong>\u7dad\u4ed6\u547dD\uff1a<\/strong>\u9999\u6e2f\u5ba4\u5167\u8a13\u7df4\u74b0\u5883\u8f03\u591a\uff0c\u65e5\u66ec\u4e0d\u8db3\u3002\u5efa\u8b70\u6bcf\u65e5\u88dc\u51452,000-4,000 IU<\/li>\n<li><strong>\u9435\uff08Iron\uff09\uff1a<\/strong>\u651c\u5e36\u6c27\u6c23\u81f3\u5de5\u4f5c\u808c\u8089\uff0c\u5973\u6027\u904b\u52d5\u54e1\u5c24\u9700\u6ce8\u610f\u3002\u98df\u7269\u4f86\u6e90\uff1a\u7d05\u8089\u3001\u6df1\u7da0\u8272\u852c\u83dc\u3001\u8c46\u8150<\/li>\n<\/ul>\n<h3>\u79d1\u5b78\u5be6\u8b49\u88dc\u5145\u5291\u63a8\u85a6<\/h3>\n<ul>\n<li><strong>\u808c\u9178\uff08Creatine Monohydrate\uff09\uff1a<\/strong>\u6700\u6709\u79d1\u5b78\u8b49\u64da\u652f\u6301\u7684\u529b\u91cf\u63d0\u5347\u88dc\u5145\u5291\uff0c\u5efa\u8b70\u6bcf\u65e5\u651d\u53d63-5\u514b\uff0c\u9577\u671f\u670d\u7528<\/li>\n<li><strong>\u5496\u5561\u56e0\uff1a<\/strong>\u8a13\u7df4\u524d30-60\u5206\u9418\u651d\u53d63-6mg\/\u516c\u65a4\u9ad4\u91cd\uff0c\u53ef\u63d0\u5347\u6700\u5927\u529b\u91cf\u548c\u7206\u767c\u529b<\/li>\n<li><strong>Beta-Alanine\uff1a<\/strong>\u6709\u52a9\u5ef6\u9072\u808c\u8089\u75b2\u52de\uff0c\u5c0d\u9ad8\u91cd\u8907\u6b21\u6578\u8a13\u7df4\u7d44\u6548\u679c\u5c24\u4f73<\/li>\n<li><strong>\u4e73\u6e05\u86cb\u767d\uff1a<\/strong>\u65b9\u4fbf\u5feb\u901f\u88dc\u5145\u86cb\u767d\u8cea\uff0c\u5efa\u8b70\u9078\u64c7\u5206\u96e2\u4e73\u6e05\u86cb\u767d\uff08WPI\uff09<\/li>\n<\/ul>\n<h2>\u8cfd\u524d\u8abf\u78c5\u671f\u98f2\u98df\u7b56\u7565<\/h2>\n<p>\u529b\u91cf\u8209\u6bd4\u8cfd\u6309\u9ad4\u91cd\u91cf\u7d1a\u5206\u7d44\uff0c\u8a31\u591a\u904b\u52d5\u54e1\u9700\u8981\u5728\u8cfd\u524d\u9032\u884c\u8abf\u78c5\uff08Weight Manipulation\uff09\u3002\u9999\u6e2f\u672c\u5730\u6bd4\u8cfd\u901a\u5e38\u5728\u9031\u672b\u8209\u884c\uff0c\u904b\u52d5\u54e1\u53ef\u53c3\u8003\u4ee5\u4e0b\u8abf\u78c5\u7b56\u7565\u3002<\/p>\n<h3>\u8cfd\u524d8-4\u9031\uff08\u7de9\u6162\u964d\u91cd\u671f\uff09<\/h3>\n<p>\u6bcf\u9031\u6e1b\u91cd\u4e0d\u8d85\u904e0.5-1%\u9ad4\u91cd\uff0c\u901a\u904e\u8f15\u5fae\u71b1\u91cf\u8d64\u5b57\uff08-300\u81f3-500\u5343\u5361\uff09\u548c\u6e1b\u5c11\u9e7d\u5206\u651d\u53d6\u5be6\u73fe\u3002\u6b64\u968e\u6bb5\u61c9\u7dad\u6301\u9ad8\u86cb\u767d\u8cea\u651d\u53d6\uff082.2-2.5\u514b\/\u516c\u65a4\uff09\u4ee5\u6700\u5927\u7a0b\u5ea6\u4fdd\u7559\u808c\u8089\u3002<\/p>\n<h3>\u8cfd\u524d\u4e00\u9031\uff08\u6c34\u5206\u7ba1\u7406\u671f\uff09<\/h3>\n<p>\u90e8\u5206\u904b\u52d5\u54e1\u63a1\u7528\u6e1b\u5c11\u6c34\u5206\u651d\u53d6\u548c\u78b3\u6c34\u5316\u5408\u7269\u7684\u65b9\u5f0f\u5728\u6700\u5f8c\u5e7e\u5929\u5feb\u901f\u964d\u91cd\u3002\u4f46\u6ce8\u610f\uff1a\u8cfd\u524d24-48\u5c0f\u6642\u904e\u5ea6\u812b\u6c34\u6703\u56b4\u91cd\u5f71\u97ff\u529b\u91cf\u8868\u73fe\uff0c\u5efa\u8b70\u8aee\u8a62\u6709\u7d93\u9a57\u7684\u6559\u7df4\u5236\u5b9a\u500b\u4eba\u5316\u8abf\u78c5\u8a08\u5283\u3002<\/p>\n<h3>\u8cfd\u5f8c\u88dc\u91cd\uff08Recovery Meal\uff09<\/h3>\n<p>\u7a31\u91cd\u5f8c\u81f3\u9996\u6b21\u4e0a\u5834\u524d\uff08\u901a\u5e38\u67092-4\u5c0f\u6642\uff09\uff0c\u61c9\u7a4d\u6975\u88dc\u5145\u78b3\u6c34\u5316\u5408\u7269\u548c\u96fb\u89e3\u8cea\uff0c\u6062\u5fa9\u7cd6\u539f\u548c\u6c34\u5206\u3002\u5efa\u8b70\u98df\u7269\uff1a\u767d\u98ef\u3001\u9999\u8549\u3001\u904b\u52d5\u98f2\u54c1\u3001\u4e09\u6587\u6cbb\u7b49\u6613\u6d88\u5316\u98df\u7269\u3002<\/p>\n<h2>\u529b\u91cf\u8209\u904b\u52d5\u54e1\u4e00\u65e5\u98f2\u98df\u793a\u7bc4<\/h2>\n<h3>\u8a13\u7df4\u65e5\u98f2\u98df\u8a08\u5283\uff08\u9ad4\u91cd80kg\uff0c\u8a13\u7df4\u65e5\uff09<\/h3>\n<ul>\n<li><strong>\u65e9\u9910\uff088:00\uff09\uff1a<\/strong>\u71d5\u9ea5\u724750g + \u96de\u86cb3\u96bb + \u725b\u5976250ml + \u9999\u85491\u6839\uff08\u7d04700\u5343\u5361\uff09<\/li>\n<li><strong>\u5348\u9910\uff0812:00\uff09\uff1a<\/strong>\u767d\u98ef200g + \u96de\u80f8\u8089150g + \u852c\u83dc\u7092 + \u6a44\u6b16\u6cb9\uff08\u7d04650\u5343\u5361\uff09<\/li>\n<li><strong>\u8a13\u7df4\u524d\u96f6\u98df\uff0815:30\uff09\uff1a<\/strong>\u5168\u9ea5\u9eb5\u53052\u7247 + \u82b1\u751f\u91ac2\u6e6f\u5319 + \u860b\u679c\uff08\u7d04400\u5343\u5361\uff09<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff0818:30\uff09\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d30g + \u767d\u7c73\u98ef150g + \u96de\u86cb2\u96bb\uff08\u7d04550\u5343\u5361\uff09<\/li>\n<li><strong>\u665a\u9910\uff0820:00\uff09\uff1a<\/strong>\u4e09\u6587\u9b5a150g + \u756a\u85af200g + \u897f\u862d\u82b1\u7092\uff08\u7d04550\u5343\u5361\uff09<\/li>\n<li><strong>\u7761\u524d\uff0822:30\uff09\uff1a<\/strong>\u4f4e\u8102\u8305\u5c4b\u829d\u58eb200g \u6216 \u5e0c\u81d8\u4e73\u916a150g\uff08\u7d04200\u5343\u5361\uff09<\/li>\n<li><strong>\u7e3d\u8a08\uff1a<\/strong>\u7d043,050\u5343\u5361\uff0c\u86cb\u767d\u8cea\u7d04180\u514b\uff0c\u78b3\u6c34\u5316\u5408\u7269\u7d04320\u514b\uff0c\u8102\u80aa\u7d0485\u514b<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u529b\u91cf\u8209\u904b\u52d5\u54e1\u7684\u5be6\u969b\u98f2\u98df\u6311\u6230<\/h2>\n<p>\u5728\u9999\u6e2f\u751f\u6d3b\u7684\u529b\u91cf\u8209\u904b\u52d5\u54e1\u9762\u5c0d\u7368\u7279\u7684\u98f2\u98df\u6311\u6230\uff0c\u5305\u62ec\u5de5\u4f5c\u7e41\u5fd9\u3001\u5916\u98df\u6bd4\u4f8b\u9ad8\u3001\u5eda\u623f\u7a7a\u9593\u6709\u9650\u7b49\u3002\u4ee5\u4e0b\u662f\u91dd\u5c0d\u9999\u6e2f\u751f\u6d3b\u6a21\u5f0f\u7684\u5be6\u7528\u5efa\u8b70\uff1a<\/p>\n<ul>\n<li><strong>\u8336\u9910\u5ef3\u8070\u660e\u9ede\u9910\uff1a<\/strong>\u9078\u64c7\u300c\u8d70\u91ac\u300d\u6216\u300c\u5c11\u9e7d\u5c11\u7cd6\u300d\u9078\u9805\uff0c\u70da\u96de\u817f\u98ef\u3001\u84b8\u9b5a\u98ef\u662f\u8f03\u5065\u5eb7\u9078\u64c7<\/li>\n<li><strong>\u4fbf\u5229\u5e97\u5099\u7528\uff1a<\/strong>7-Eleven\u548cOK\u4fbf\u5229\u5e97\u5747\u6709\u5373\u98df\u96de\u86cb\u3001\u8336\u8449\u86cb\u3001\u86cb\u767d\u8cea\u68d2\u53ef\u4f9b\u7dca\u6025\u88dc\u5145<\/li>\n<li><strong>\u9031\u672b\u5099\u9910\uff08Meal Prep\uff09\uff1a<\/strong>\u6bcf\u9031\u65e5\u82b12-3\u5c0f\u6642\u9810\u5099\u4e00\u9031\u98df\u7269\uff0c\u53ef\u5927\u5e45\u63d0\u5347\u98f2\u98df\u4e00\u81f4\u6027<\/li>\n<li><strong>\u904b\u52d5\u5f8c\u88dc\u7d66\u5305\uff1a<\/strong>\u96a8\u8eab\u651c\u5e36\u86cb\u767d\u8cea\u68d2\u3001\u5805\u679c\u548c\u9999\u8549\uff0c\u65b9\u4fbf\u8a13\u7df4\u5f8c\u5373\u6642\u88dc\u5145<\/li>\n<\/ul>\n<div style=\"background:#f0f8f0;border-left:4px solid #2e7d32;padding:20px;margin:30px 0;border-radius:4px;\">\n<h3>\ud83c\udfaf \u5c08\u696d\u5099\u9910\u652f\u63f4\u4f60\u7684\u529b\u91cf\u8209\u8a13\u7df4<\/h3>\n<p>\u529b\u91cf\u8209\u8a13\u7df4\u9700\u8981\u7cbe\u6e96\u7684\u71df\u990a\u8a08\u5283\uff0c\u4f46\u81ea\u884c\u6e96\u5099\u7b26\u5408\u71b1\u91cf\u548c\u86cb\u767d\u8cea\u76ee\u6a19\u7684\u4e09\u9910\u4e26\u4e0d\u5bb9\u6613\u3002<strong>Nutrigo \u5c08\u696d\u5099\u9910\u670d\u52d9<\/strong>\u7531\u71df\u990a\u5e2b\u8a2d\u8a08\u83dc\u55ae\uff0c\u78ba\u4fdd\u6bcf\u9910\u7684\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u548c\u8102\u80aa\u6bd4\u4f8b\u7b26\u5408\u4f60\u7684\u8a13\u7df4\u9700\u6c42\uff0c\u8b93\u4f60\u5c08\u6ce8\u5728\u529b\u91cf\u63d0\u5347\u4e0a\u3002<\/p>\n<p>\u7acb\u5373\u4e86\u89e3\uff1a<a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\" style=\"color:#2e7d32;font-weight:bold;\">Nutrigo \u81ea\u8a02\u5099\u9910\u8a08\u5283<\/a> \u2014 \u8f38\u5165\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u53ef\u4eab <strong>\u6eff$500\u6e1b$50<\/strong> \u512a\u60e0\uff01<\/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\/%e8%9b%8b%e7%99%bd%e8%b3%aa%e8%a3%9c%e5%85%85%e5%8a%91%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u86cb\u767d\u8cea\u88dc\u5145\u5291\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/%e5%81%a5%e8%ba%ab%e8%88%87%e5%92%96%e5%95%a1%e5%9b%a0%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u5065\u8eab\u8207\u5496\u5561\u56e0\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u529b\u91cf\u8209\u98f2\u98df\uff1a\u70ba\u4f55\u71df\u990a\u8207\u8a13\u7df4\u540c\u7b49\u91cd\u8981\uff1f \u529b\u91cf\u8209\uff08Powerlifting\uff09\u662f\u4e00\u9805\u4ee5\u6df1\u8e72\u3001\u81e5\u63a8\u3001\u786c\u8209\u4e09\u5927\u52d5\u4f5c\u70ba\u6838\u5fc3 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