{"id":41374,"date":"2026-08-29T09:11:44","date_gmt":"2026-08-29T01:11:44","guid":{"rendered":"https:\/\/nutrigo.hk\/workout-nutrition-timing-guide-hk\/"},"modified":"2026-08-29T09:11:44","modified_gmt":"2026-08-29T01:11:44","slug":"workout-nutrition-timing-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/workout-nutrition-timing-guide-hk\/","title":{"rendered":"\u904b\u52d5\u524d\u5f8c\u98f2\u98df\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9ec3\u91d1\u7a97\u53e3\u671f\u3001\u8a13\u7df4\u88dc\u7d66\u7b56\u7565\u8207\u79d1\u5b78\u5316\u63d0\u5347\u8868\u73fe\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u904b\u52d5\u524d\u5f8c\u7684\u98f2\u98df\u6642\u6a5f\uff08Nutrient Timing\uff09\u662f\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6700\u5e38\u5ffd\u7565\u7684\u74b0\u7bc0\u3002\u5f88\u591a\u4eba\u52aa\u529b\u935b\u934a\uff0c\u537b\u56e0\u70ba\u98f2\u98df\u6642\u9593\u4e0d\u5c0d\uff0c\u767d\u767d\u6d6a\u8cbb\u4e86\u8a13\u7df4\u6210\u679c\u3002\u6b63\u78ba\u7684\u71df\u990a\u88dc\u7d66\u6642\u6a5f\uff0c\u80fd\u986f\u8457\u63d0\u5347\u8868\u73fe\u3001\u52a0\u901f\u808c\u8089\u4fee\u5fa9\uff0c\u8b93\u6bcf\u4e00\u6b21\u6c57\u6c34\u90fd\u503c\u56de\u7968\u50f9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u98f2\u98df\u6642\u6a5f\u5982\u6b64\u91cd\u8981\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u6642\uff0c\u8eab\u9ad4\u6d88\u8017\u7cd6\u539f\uff08Glycogen\uff09\u4f5c\u70ba\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\uff0c\u808c\u8089\u7e96\u7dad\u4ea6\u6703\u51fa\u73fe\u5fae\u7d30\u640d\u50b7\u3002\u8a13\u7df4\u5f8c\u768430\u81f345\u5206\u9418\u88ab\u7a31\u70ba\u300c\u9ec3\u91d1\u7a97\u53e3\u671f\u300d\uff08Anabolic Window\uff09\uff0c\u6b64\u6642\u808c\u8089\u5c0d\u71df\u990a\u7d20\u7684\u5438\u6536\u80fd\u529b\u6700\u5f37\uff0c\u80fd\u6700\u6709\u6548\u5730\u4fc3\u9032\u808c\u8089\u5408\u6210\u8207\u6062\u5fa9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u904b\u52d5\u524d\u98f2\u98df\uff1a\u5982\u4f55\u70ba\u8a13\u7df4\u5145\u96fb\uff1f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d1.5\u81f32\u5c0f\u6642\uff1a\u6b63\u9910\u88dc\u7d66<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u8ddd\u96e2\u904b\u52d51.5\u81f32\u5c0f\u6642\u9032\u98df\u6b63\u9910\uff0c\u8b93\u8eab\u9ad4\u6709\u8db3\u5920\u6642\u9593\u6d88\u5316\u3002\u7406\u60f3\u7684\u8a13\u7df4\u524d\u6b63\u9910\u61c9\u5305\u542b\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u7cd9\u7c73\u98ef\u3001\u5168\u9ea5\u9eb5\u5305\u3001\u756a\u85af\u2014\u2014\u63d0\u4f9b\u6301\u4e45\u80fd\u91cf<\/li>\n<li><strong>\u512a\u8cea\u86cb\u767d\u8cea<\/strong>\uff1a\u96de\u80f8\u8089\u3001\u96de\u86cb\u3001\u8c46\u8150\u2014\u2014\u4fdd\u8b77\u808c\u8089\u3001\u9632\u6b62\u5206\u89e3<\/li>\n<li><strong>\u4f4e\u8102\u80aa<\/strong>\uff1a\u6e1b\u5c11\u6d88\u5316\u8ca0\u64d4\uff0c\u907f\u514d\u8a13\u7df4\u6642\u611f\u5230\u4e0d\u9069<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u9999\u6e2f\u5be6\u7528\u4f8b\u5b50\uff1a<\/strong>\u96de\u80f8\u8089\u7cd9\u7c73\u98ef\u914d\u897f\u862d\u82b1\u3001\u5168\u9ea5\u4e09\u6587\u6cbb\u52a0\u6c34\u716e\u86cb\u3001\u96de\u8089\u70cf\u51ac\uff08\u5c11\u6e6f\u5e95\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d30\u81f360\u5206\u9418\uff1a\u8f15\u91cf\u88dc\u7d66<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5982\u679c\u8ddd\u96e2\u8a13\u7df4\u6642\u9593\u8f03\u8fd1\uff0c\u53ef\u9078\u64c7\u6613\u6d88\u5316\u7684\u8f15\u98df\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9999\u8549\uff08\u5feb\u901f\u78b3\u6c34\uff0b\u9240\u8cea\uff0c\u9632\u6b62\u62bd\u7b4b\uff09<\/li>\n<li>\u5e0c\u81d8\u4e73\u916a\u914d\u85cd\u8393<\/li>\n<li>\u4e00\u7247\u5168\u9ea5\u9eb5\u5305\u52a0\u82b1\u751f\u91ac<\/li>\n<li>\u4e73\u6e05\u86cb\u767d\u6416\u6416\u676f\uff08\u52a0\u5c11\u91cf\u78b3\u6c34\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d\u907f\u514d\u7684\u98df\u7269<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9ad8\u8102\u80aa\u98df\u7269\uff08\u70b8\u7269\u3001\u80a5\u8c6c\u8089\uff09\uff1a\u6d88\u5316\u6162\u3001\u5f71\u97ff\u8868\u73fe<\/li>\n<li>\u5927\u91cf\u81b3\u98df\u7e96\u7dad\uff08\u5927\u91cf\u6c99\u5f8b\u3001\u8c46\u985e\uff09\uff1a\u53ef\u80fd\u5c0e\u81f4\u8178\u80c3\u4e0d\u9069<\/li>\n<li>\u542b\u7cd6\u98f2\u6599\uff08\u5976\u8336\u3001\u73cd\u73e0\u5976\u8336\uff09\uff1a\u8840\u7cd6\u6025\u5347\u5f8c\u5feb\u901f\u4e0b\u964d\uff0c\u4ee4\u9ad4\u80fd\u8dcc\u843d<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u904b\u52d5\u5f8c\u98f2\u98df\uff1a\u628a\u63e1\u9ec3\u91d1\u4fee\u5fa9\u671f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\uff1a\u5feb\u901f\u88dc\u7d66<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u5f8c\u8eab\u9ad4\u8feb\u5207\u9700\u8981\u5169\u7a2e\u71df\u990a\u7d20\u4f86\u555f\u52d5\u4fee\u5fa9\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff0820\u81f340\u514b\uff09\uff1a\u63d0\u4f9b\u80fa\u57fa\u9178\uff0c\u4fee\u5fa9\u53d7\u640d\u808c\u8089\u7e96\u7dad\uff0c\u4fc3\u9032\u808c\u8089\u5408\u6210<\/li>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff08\u86cb\u767d\u8cea\u6bd4\u4f8b\u7d041:3\u81f31:4\uff09\uff1a\u88dc\u5145\u7cd6\u539f\uff0c\u6062\u5fa9\u80fd\u91cf\u5132\u5099<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5feb\u901f\u9078\u64c7\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e73\u6e05\u86cb\u767d\u6416\u6416\u676f\uff0b\u9999\u8549<\/li>\n<li>\u4f4e\u8102\u725b\u5976\uff0b\u71d5\u9ea5<\/li>\n<li>\u6c34\u716e\u86cb\uff0b\u5168\u9ea5\u9eb5\u5305<\/li>\n<li>\u96de\u80f8\u8089\u98ef\u76d2\uff08\u53ef\u9810\u5148\u6e96\u5099\u5e36\u53bb\u5065\u8eab\u623f\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c1\u81f32\u5c0f\u6642\uff1a\u5b8c\u6574\u6b63\u9910<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u5feb\u901f\u88dc\u7d66\u5f8c1\u81f32\u5c0f\u6642\uff0c\u9032\u884c\u5b8c\u6574\u7684\u5747\u8861\u6b63\u9910\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u7626\u8089\u86cb\u767d\u8cea\uff08\u725b\u67f3\u3001\u4e09\u6587\u9b5a\u3001\u96de\u817f\u8089\uff09<\/li>\n<li>\u8907\u5408\u78b3\u6c34\uff08\u7cd9\u7c73\u3001\u756a\u85af\u3001\u85dc\u9ea5\uff09<\/li>\n<li>\u852c\u83dc\uff08\u897f\u862d\u82b1\u3001\u83e0\u83dc\u3001\u756a\u8304\u2014\u2014\u63d0\u4f9b\u6297\u6c27\u5316\u7269\uff0c\u5c0d\u6297\u8a13\u7df4\u5f8c\u7684\u6c27\u5316\u58d3\u529b\uff09<\/li>\n<li>\u5065\u5eb7\u8102\u80aa\uff08\u725b\u6cb9\u679c\u3001\u6a44\u6b16\u6cb9\u5c11\u91cf\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e0d\u540c\u8a13\u7df4\u76ee\u6a19\u7684\u98f2\u98df\u6642\u6a5f\u8abf\u6574<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u589e\u808c\u76ee\u6a19<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u589e\u808c\u9700\u8981\u5168\u65e5\u4fdd\u6301\u6b63\u6c2e\u5e73\u8861\uff0c\u9664\u8a13\u7df4\u524d\u5f8c\u88dc\u7d66\u5916\uff0c\u5efa\u8b70\u6bcf3\u81f34\u5c0f\u6642\u9032\u98df\u4e00\u6b21\u542b\u86cb\u767d\u8cea\u7684\u9910\u98df\u3002\u7761\u524d\u53ef\u88dc\u5145\u916a\u86cb\u767d\uff08Casein Protein\uff09\u6216\u4f4e\u8102\u8305\u5c4b\u829d\u58eb\uff0c\u5728\u7761\u7720\u4e2d\u6301\u7e8c\u4f9b\u61c9\u80fa\u57fa\u9178\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u6e1b\u8102\u76ee\u6a19<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6e1b\u8102\u671f\u9593\u4ecd\u9700\u78ba\u4fdd\u8a13\u7df4\u5f8c\u7684\u86cb\u767d\u8cea\u88dc\u7d66\uff0c\u9632\u6b62\u808c\u8089\u6d41\u5931\u3002\u53ef\u7565\u6e1b\u78b3\u6c34\u5316\u5408\u7269\u4efd\u91cf\uff0c\u4f46\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u4e0d\u61c9\u4f4e\u65bc\u6bcf\u516c\u65a4\u9ad4\u91cd1.6\u514b\u3002\u907f\u514d\u8a13\u7df4\u5f8c\u4ee5\u300c\u734e\u52f5\u300d\u5fc3\u614b\u9032\u98df\u9ad8\u71b1\u91cf\u98df\u7269\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8010\u529b\u8a13\u7df4\uff08\u9577\u8dd1\u3001\u6e38\u6cf3\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u8010\u529b\u904b\u52d5\u6d88\u8017\u5927\u91cf\u7cd6\u539f\uff0c\u8a13\u7df4\u5f8c\u9700\u66f4\u7a4d\u6975\u88dc\u5145\u78b3\u6c34\u5316\u5408\u7269\uff08\u6bd4\u4f8b\u63d0\u9ad8\u81f3\u86cb\u767d\u8cea:\u78b3\u6c34 = 1:4\uff09\uff0c\u4e26\u6ce8\u610f\u96fb\u89e3\u8cea\u88dc\u5145\uff08\u9209\u3001\u9240\u3001\u9382\uff09\u4ee5\u9632\u6b62\u62bd\u7b4b\u8207\u75b2\u52de\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u4e0a\u73ed\u65cf\u7684\u5be6\u7528\u98f2\u98df\u6642\u6a5f\u7b56\u7565<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u9999\u6e2f\u5fd9\u788c\u7684\u751f\u6d3b\u7bc0\u594f\u4e0b\uff0c\u8981\u505a\u5230\u7cbe\u6e96\u98f2\u98df\u6642\u6a5f\u9700\u8981\u4e00\u4e9b\u6e96\u5099\u529f\u592b\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9810\u5099\u98ef\u76d2<\/strong>\uff1a\u9031\u65e5\u4e00\u6b21\u904e\u716e\u597d5\u5929\u4efd\u91cf\u7684\u96de\u80f8\u8089\u3001\u7cd9\u7c73\u548c\u852c\u83dc\uff0c\u5206\u88dd\u51b7\u85cf\u5099\u7528<\/li>\n<li><strong>\u96a8\u8eab\u86cb\u767d\u8cea<\/strong>\uff1a\u5728\u5065\u8eab\u888b\u653e\u4e00\u5305\u4e73\u6e05\u86cb\u767d\u548c\u4e00\u6839\u9999\u8549\uff0c\u8a13\u7df4\u5f8c\u5373\u6642\u88dc\u7d66<\/li>\n<li><strong>7-Eleven\u6025\u6551\u65b9\u6848<\/strong>\uff1a\u7121\u6e96\u5099\u6642\uff0c\u53ef\u9078\u96de\u86cb\u4e09\u6587\u6cbb\uff0b\u4f4e\u7cd6\u8c46\u6f3f\u4f5c\u70ba\u8a13\u7df4\u5f8c\u5feb\u901f\u88dc\u7d66<\/li>\n<li><strong>\u6642\u9593\u898f\u5283<\/strong>\uff1a\u8a2d\u5b9a\u624b\u6a5f\u63d0\u9192\uff0c\u78ba\u4fdd\u8a13\u7df4\u524d1.5\u5c0f\u6642\u5b8c\u6210\u6b63\u9910<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u5e38\u898b\u98f2\u98df\u6642\u6a5f\u8aa4\u5340<\/h2>\n\n\n\n<ul 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