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class=\"wp-block-paragraph\">\u8a31\u591a\u6cf3\u624b\u5ffd\u7565\u8a13\u7df4\u4e2d\u88dc\u7d66\uff0c\u8a8d\u70ba\u300c\u53cd\u6b63\u5728\u6c34\u88e1\u4e0d\u6703\u53e3\u6e34\u300d\u3002\u5be6\u969b\u4e0a\uff0c\u6e38\u6cf3\u6642\u900f\u904e\u547c\u5438\u8207\u76ae\u819a\u6bcf\u5c0f\u6642\u6d41\u5931500-1000ml\u6c34\u5206\uff0c\u52a0\u4e0a\u9999\u6e2f\u6cf3\u6c60\u5ba4\u6eab\u901a\u5e38\u7dad\u630128-30\u00b0C\uff0c\u812b\u6c34\u98a8\u96aa\u4e0d\u4e9e\u65bc\u9678\u4e0a\u904b\u52d5\u3002\u7814\u7a76\u986f\u793a\uff0c\u812b\u6c342%\u9ad4\u91cd\u6703\u5c0e\u81f4\u6e38\u6cf3\u8868\u73fe\u4e0b\u964d10-15%\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u4e2d\u88dc\u7d66\u6642\u6a5f\u8207\u4efd\u91cf<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>45-60\u5206\u9418\u5167\u8a13\u7df4\uff1a<\/strong>\u50c5\u9700\u88dc\u5145\u6c34\u5206\uff0c\u6bcf15-20\u5206\u9418\u98f2150-250ml\u6e05\u6c34\u6216\u6de1\u5473\u904b\u52d5\u98f2\u6599<\/li>\n<li><strong>60-90\u5206\u9418\u8a13\u7df4\uff1a<\/strong>\u6bcf30\u5206\u9418\u88dc\u514515-20g\u78b3\u6c34\uff08\u904b\u52d5\u98f2\u6599250ml\uff09+ \u6c34\u5206<\/li>\n<li><strong>90\u5206\u9418\u4ee5\u4e0a\u9577\u6cf3\uff1a<\/strong>\u6bcf45\u5206\u9418\u88dc\u514530-60g\u78b3\u6c34\uff08\u80fd\u91cf\u556b\u55b1 + \u904b\u52d5\u98f2\u6599\uff09+ \u96fb\u89e3\u8cea<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u96fb\u89e3\u8cea\u88dc\u5145\u95dc\u9375\uff1a<\/strong>\u6e38\u6cf3\u6642\u6c57\u6db2\u6df7\u5165\u6c60\u6c34\uff0c\u6cf3\u624b\u5f80\u5f80\u4f4e\u4f30\u96fb\u89e3\u8cea\u6d41\u5931\u3002\u9999\u6e2f\u6fd5\u71b1\u74b0\u5883\u4e0b\uff0c\u6bcf\u5c0f\u6642\u9700\u88dc\u5145\u9209500-700mg\u3001\u9240150-200mg\u3002\u5bf6\u7926\u529b\u6c34\u7279500ml\u63d0\u4f9b\u9209250mg\u3001\u9240100mg\uff0c\u662f\u4fbf\u5229\u7684\u9078\u64c7\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u516c\u958b\u6c34\u57df\u8cfd\u4e8b\u88dc\u7d66\u6280\u5de7<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6e05\u6c34\u706310\u516c\u91cc\u6e21\u6d77\u6cf3\u3001\u9577\u6d32\u74b0\u5cf6\u6cf3\u7b49\u8cfd\u4e8b\u9700\u8981\u5728\u6c34\u4e2d\u88dc\u7d66\u3002\u5c08\u696d\u6cf3\u624b\u5efa\u8b70\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f7f\u7528\u9632\u6c34\u8170\u5305\u651c\u5e36\u80fd\u91cf\u556b\u55b1\uff08\u6bcf\u530525g\u78b3\u6c34\uff09<\/li>\n<li>\u6bcf30-40\u5206\u9418\u5728\u6d6e\u6a19\u8655\u505c\u755920\u79d2\u88dc\u7d66\uff0c\u642d\u914d\u5c0f\u53e3\u6e05\u6c34\u6f31\u53e3<\/li>\n<li>\u9078\u64c7\u7b49\u6ef2\u900f\u58d3\u904b\u52d5\u98f2\u6599\uff08\u5982\u5bf6\u7926\u529b\uff09\uff0c\u6e1b\u5c11\u80c3\u90e8\u4e0d\u9069<\/li>\n<li>\u907f\u514d\u9ad8\u6fc3\u5ea6\u80fd\u91cf\u81a0\uff0c\u6d77\u6c34\u6eab\u5ea6\u8f03\u9ad8\u6642\u5bb9\u6613\u5f15\u81f4\u5641\u5fc3<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u6e38\u6cf3\u8a13\u7df4\u5f8c\u6062\u5fa9\u71df\u990a\uff1a\u9ec3\u91d130\u5206\u9418\u7a97\u53e3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6e38\u6cf3\u8a13\u7df4\u5f8c\u7684\u71df\u990a\u88dc\u5145\u6bd4\u5176\u4ed6\u904b\u52d5\u66f4\u70ba\u95dc\u9375\u3002\u6c34\u4e2d\u904b\u52d5\u8abf\u52d5\u5168\u8eab\u808c\u7fa4\uff08\u81ea\u7531\u5f0f\u4f7f\u7528\u4e0a\u80a260%\u3001\u4e0b\u80a230%\u3001\u6838\u5fc310%\u808c\u8089\uff09\uff0c\u8a13\u7df4\u5f8c\u808c\u8089\u86cb\u767d\u8cea\u5206\u89e3\u901f\u5ea6\u6bd4\u9678\u4e0a\u904b\u52d5\u5feb20%\u3002\u904b\u52d5\u71df\u990a\u5b78\u7814\u7a76\u8b49\u5be6\uff0c\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\u651d\u53d6\u512a\u8cea\u86cb\u767d\u8cea\u8207\u78b3\u6c34\u5316\u5408\u7269\uff0c\u80fd\u63d0\u5347\u808c\u8089\u5408\u6210\u6548\u738740%\uff0c\u4e26\u52a0\u901f\u809d\u7cd6\u88dc\u5145\u901f\u5ea650%\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c\u7406\u60f3\u71df\u990a\u6bd4\u4f8b<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>\u8a13\u7df4\u985e\u578b<\/th><th>\u86cb\u767d\u8cea<\/th><th>\u78b3\u6c34\u5316\u5408\u7269<\/th><th>\u6bd4\u4f8b<\/th><th>\u9999\u6e2f\u4fbf\u5229\u5e97\u7bc4\u4f8b<\/th><\/tr><\/thead><tbody><tr><td>\u6280\u8853\u8a13\u7df4\uff08\u8f15\u5ea6\uff09<\/td><td>15-20g<\/td><td>30-40g<\/td><td>1:2<\/td><td>\u4f4e\u8102\u6731\u53e4\u529b\u5976250ml<\/td><\/tr><tr><td>\u8010\u529b\u8a13\u7df4\uff08\u4e2d\u5ea6\uff09<\/td><td>20-25g<\/td><td>50-70g<\/td><td>1:2.5-3<\/td><td>\u8336\u8449\u86cb2\u96bb + \u9999\u8549 + \u5bf6\u7926\u529b<\/td><\/tr><tr><td>\u9ad8\u5f37\u5ea6\u9593\u6b47<\/td><td>25-30g<\/td><td>70-100g<\/td><td>1:3-4<\/td><td>\u541e\u62ff\u9b5a\u4e09\u660e\u6cbb + \u904b\u52d5\u98f2\u6599500ml<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u512a\u8cea\u86cb\u767d\u8cea\u4f86\u6e90\u9078\u64c7<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5feb\u901f\u5438\u6536\uff08\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\uff09\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d\u7c89\u3001\u4f4e\u8102\u5976\u985e\u3001\u5e0c\u81d8\u4e73\u916a\u3001\u8336\u8449\u86cb\u767d<\/li>\n<li><strong>\u4e2d\u901f\u5438\u6536\uff08\u8a13\u7df4\u5f8c1-2\u5c0f\u6642\u6b63\u9910\uff09\uff1a<\/strong>\u96de\u80f8\u8089\u3001\u9b5a\u985e\uff08\u4e09\u6587\u9b5a\u3001\u9c48\u9b5a\uff09\u3001\u8c46\u8150<\/li>\n<li><strong>\u9999\u6e2f\u8336\u9910\u5ef3\u5be6\u6230\uff1a<\/strong>\u706b\u817f\u901a\u7c89\u8d70\u6cb9\uff0825g\u86cb\u767d\u8cea + 60g\u78b3\u6c34\uff09\u3001\u84b8\u96de\u98ef\u8d70\u76ae\uff0835g\u86cb\u767d\u8cea + 80g\u78b3\u6c34\uff09<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6297\u6c27\u5316\u71df\u990a\u7d20\u88dc\u5145\uff1a<\/strong>\u6c2f\u6c23\u8207\u7d2b\u5916\u7dda\u589e\u52a0\u6c27\u5316\u58d3\u529b\uff0c\u8a13\u7df4\u5f8c\u61c9\u88dc\u5145\u7dad\u4ed6\u547dC\uff08\u5947\u7570\u679c\u3001\u6a59\uff09\u3001\u7dad\u4ed6\u547dE\uff08\u674f\u4ec1\u3001\u725b\u6cb9\u679c\uff09\u3001Omega-3\uff08\u4e09\u6587\u9b5a\u3001\u5947\u4e9e\u7c7d\uff09\uff0c\u7814\u7a76\u986f\u793a\u80fd\u964d\u4f4e\u8a13\u7df4\u5f8c\u708e\u75c7\u53cd\u61c930%\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u6e38\u6cf3\u98f2\u98df\u5be6\u7528\u6307\u5357<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u9999\u6e2f\u6cf3\u624b\u7d93\u5e38\u9762\u5c0d\u7684\u5be6\u969b\u5834\u666f\uff1a\u65e9\u4e0a6\u9ede\u5728\u7dad\u5712\u6cf3\u6c60\u6668\u6cf3\u3001\u5348\u4f11\u6642\u9593\u5728\u516c\u53f8\u9644\u8fd1\u6703\u6240\u6e38\u6cf3\u3001\u9031\u672b\u5230\u6dfa\u6c34\u7063\u6216\u897f\u8ca2\u516c\u958b\u6c34\u57df\u8a13\u7df4\u3002\u4ee5\u4e0b\u662f\u91dd\u5c0d\u4e0d\u540c\u5834\u666f\u7684\u5be6\u6230\u88dc\u7d66\u65b9\u6848\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u5834\u666f1\uff1a\u7dad\u5712\u6cf3\u6c60\u65e9\u6668\u8a13\u7df4\uff086:00-7:30am\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5:30am\u8d77\u5e8a\u88dc\u7d66\uff1a<\/strong>\u9999\u85491\u96bb + \u4f4e\u8102\u4e73\u916a1\u676f\uff08\u63d0\u4f9b25g\u78b3\u6c34 + 10g\u86cb\u767d\u8cea\uff09<\/li>\n<li><strong>\u8a13\u7df4\u4e2d\uff087:00am\uff09\uff1a<\/strong>\u6c34\u6a3d\u653e\u6c60\u908a\uff0c\u6bcf20\u5206\u9418\u88dc\u6c34200ml<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff087:45am\uff09\uff1a<\/strong>\u7dad\u5712\u65c17-11\u8cfc\u8cb7\u8336\u8449\u86cb2\u96bb + \u5bf6\u7926\u529b500ml + \u9999\u8549\uff0c\u65bc8:00am\u4e0a\u73ed\u524d\u98df\u7528<\/li>\n<li><strong>9:30am\u8fa6\u516c\u5ba4\u52a0\u9910\uff1a<\/strong>\u71d5\u9ea5\u7247 + \u674f\u4ec1\u5976\u88dc\u5145\u5269\u9918\u80fd\u91cf<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u5834\u666f2\uff1a\u5348\u4f11\u6642\u9593\u6703\u6240\u6e38\u6cf3\uff081:00-2:00pm\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>11:30am\u5348\u9910\uff1a<\/strong>\u8336\u9910\u5ef3\u706b\u817f\u901a\u7c89\u8d70\u6cb9 + \u8d70\u751c\u6ab8\u6aac\u8336\uff08\u63d0\u4f9b60g\u78b3\u6c34 + 25g\u86cb\u767d\u8cea\uff0c\u6d88\u53161.5\u5c0f\u6642\uff09<\/li>\n<li><strong>12:45pm\u51fa\u767c\u524d\uff1a<\/strong>\u80fd\u91cf\u68d21\u689d\u88dc\u5145\u5feb\u901f\u78b3\u6c34<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff082:15pm\uff09\uff1a<\/strong>\u6703\u6240\u66f4\u8863\u5ba4\u98f2\u7528\u9810\u5148\u6e96\u5099\u7684\u4e73\u6e05\u86cb\u767d\u5976\u6614\uff0825g\u86cb\u767d\u8cea + 35g\u78b3\u6c34\uff09<\/li>\n<li><strong>4:00pm\u8fa6\u516c\u5ba4\u52a0\u9910\uff1a<\/strong>\u6c34\u679c + \u5805\u679c\u7dad\u6301\u80fd\u91cf\u81f3\u665a\u9910<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u5834\u666f3\uff1a\u9031\u672b\u516c\u958b\u6c34\u57df\u8a13\u7df4\uff08\u6dfa\u6c34\u7063\/\u897f\u8ca2\uff0c2-3\u5c0f\u6642\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8a13\u7df4\u524d2\u5c0f\u6642\uff088:00am\uff09\uff1a<\/strong>\u8336\u9910\u5ef3\u65e9\u9910\uff1a\u706b\u817f\u7092\u86cb\u591a\u58eb + \u71d5\u9ea5\u7247 + \u8d70\u751c\u5976\u8336\uff08\u63d0\u4f9b100g\u78b3\u6c34 + 30g\u86cb\u767d\u8cea\uff09<\/li>\n<li><strong>\u8a13\u7df4\u524d30\u5206\u9418\uff089:30am\uff09\uff1a<\/strong>\u9999\u8549 + \u904b\u52d5\u98f2\u6599250ml<\/li>\n<li><strong>\u8a13\u7df4\u4e2d\u6bcf45\u5206\u9418\uff1a<\/strong>\u80fd\u91cf\u556b\u55b11\u5305\uff0825g\u78b3\u6c34\uff09+ \u6c34\u5206\u88dc\u5145<\/li>\n<li><strong>\u8a13\u7df4\u5f8c30\u5206\u9418\uff0812:30pm\uff09\uff1a<\/strong>\u6c99\u7058\u9644\u8fd1\u8336\u9910\u5ef3\uff1a\u96de\u6252\u98ef\u8d70\u6c41 + \u9bae\u679c\u8cd3\u6cbb\uff08\u63d0\u4f9b35g\u86cb\u767d\u8cea + 100g\u78b3\u6c34\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u4fbf\u5229\u5e97\u88dc\u7d66\u6e05\u55ae\uff087-11 \/ OK \/ VanGO\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u78b3\u6c34\u4f86\u6e90\uff1a<\/strong>\u9999\u8549\uff0825g\uff09\u3001\u80fd\u91cf\u68d2\uff0830g\uff09\u3001\u5bf6\u7926\u529b500ml\uff0830g\uff09\u3001\u7c9f\u7c73\u7247\u5c0f\u76d2\uff0820g\uff09<\/li>\n<li><strong>\u86cb\u767d\u8cea\u4f86\u6e90\uff1a<\/strong>\u8336\u8449\u86cb2\u96bb\uff0814g\uff09\u3001\u4f4e\u8102\u6731\u53e4\u529b\u5976250ml\uff0818g\uff09\u3001\u5e0c\u81d8\u4e73\u916a\uff0815g\uff09\u3001\u541e\u62ff\u9b5a\u4e09\u660e\u6cbb\uff0820g\uff09<\/li>\n<li><strong>\u96fb\u89e3\u8cea\u88dc\u5145\uff1a<\/strong>\u5bf6\u7926\u529b\u3001Gatorade\u3001\u6930\u5b50\u6c34<\/li>\n<li><strong>\u6297\u6c27\u5316\uff1a<\/strong>\u5947\u7570\u679c\u3001\u85cd\u8393\u76d2\u88dd\u3001\u674f\u4ec1\u5c0f\u5305<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8336\u9910\u5ef3\u5be6\u6230\u9078\u64c7\uff08\u8a13\u7df4\u5f8c\u6b63\u9910\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u512a\u8cea\u9078\u9805\uff1a<\/strong>\u706b\u817f\u901a\u7c89\u8d70\u6cb9\u3001\u84b8\u96de\u98ef\u8d70\u76ae\u3001\u541e\u62ff\u9b5a\u4e09\u660e\u6cbb\u3001\u756a\u8304\u85af\u4ed4\u725b\u8089\u6e6f\u901a\u7c89<\/li>\n<li><strong>\u907f\u514d\uff1a<\/strong>\u70b8\u8c6c\u6252\u3001\u5496\u55b1\u98ef\uff08\u9ad8\u8102\u5ef6\u9577\u6d88\u5316\uff09\u3001\u5976\u8336\u8d70\u751c\u4ecd\u542b\u7cd6\uff08\u9078\u7528\u812b\u8102\u5976\u66f4\u4f73\uff09<\/li>\n<li><strong>\u52a0\u914d\u5efa\u8b70\uff1a<\/strong>\u8d70\u6cb9\u8d70\u6c41\u3001\u5c11\u91ac\u3001\u591a\u83dc\u3001\u767d\u98ef\u6539\u70ba\u534a\u4efd\u589e\u52a0\u86cb\u767d\u8cea\u4efd\u91cf<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u6e38\u6cf3\u71df\u990a\u5e38\u898b\u554f\u984c\u89e3\u7b54<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u70ba\u4f55\u6e38\u6cf3\u5f8c\u7279\u5225\u5bb9\u6613\u611f\u5230\u98e2\u9913\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6c34\u6eab\u4f4e\u65bc\u9ad4\u6eab\u5c0e\u81f4\u8eab\u9ad4\u9700\u8981\u984d\u5916\u71b1\u91cf\u7dad\u6301\u6838\u5fc3\u6eab\u5ea6\uff0c\u7814\u7a76\u986f\u793a\u572828\u00b0C\u6c34\u6eab\u4e0b\u6e38\u6cf3\uff0c\u80fd\u91cf\u6d88\u8017\u6bd4\u540c\u5f37\u5ea6\u9678\u4e0a\u904b\u52d5\u9ad815-20%\u3002\u6b64\u5916\uff0c\u6c34\u58d3\u523a\u6fc0\u8840\u6db2\u5faa\u74b0\u52a0\u901f\uff0c\u4fc3\u9032\u98df\u617e\u8377\u723e\u8499\u5206\u6ccc\u3002\u6e38\u6cf3\u5f8c\u61c9\u572830\u5206\u9418\u5167\u651d\u53d6\u5747\u8861\u71df\u990a\uff0c\u907f\u514d\u904e\u5ea6\u98e2\u9913\u5c0e\u81f4\u66b4\u98f2\u66b4\u98df\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u6e38\u6cf3\u524d\u559d\u5496\u5561\u80fd\u63d0\u5347\u8868\u73fe\u55ce\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u53ef\u4ee5\u3002\u7814\u7a76\u986f\u793a\uff0c\u8a13\u7df4\u524d60\u5206\u9418\u651d\u53d63-6mg\/kg\u5496\u5561\u56e0\uff0860kg\u6cf3\u624b\u7d04200-350mg\uff0c\u76f8\u7576\u65bc1-2\u676f\u5496\u5561\uff09\u80fd\u63d0\u5347\u8010\u529b\u8868\u73fe3-5%\uff0c\u6e1b\u5c11\u75b2\u52de\u611f\u3002\u4f46\u9700\u6ce8\u610f\u5496\u5561\u56e0\u6709\u5229\u5c3f\u4f5c\u7528\uff0c\u61c9\u642d\u914d\u8db3\u5920\u6c34\u5206\uff0c\u4e14\u907f\u514d\u7a7a\u8179\u98f2\u7528\u5f15\u81f4\u80c3\u90e8\u4e0d\u9069\u3002\u9999\u6e2f\u4fbf\u5229\u5e97\u7684\u7f50\u88dd\u9ed1\u5496\u5561\uff08\u7121\u7cd6\uff09\u662f\u7406\u60f3\u9078\u64c7\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u6c2f\u6c23\u6703\u5f71\u97ff\u71df\u990a\u5438\u6536\u55ce\uff1f\u5982\u4f55\u5c0d\u6297\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6c2f\u6c23\u4e3b\u8981\u5f71\u97ff\u547c\u5438\u9053\u8207\u76ae\u819a\uff0c\u4e0d\u76f4\u63a5\u5f71\u97ff\u8178\u9053\u71df\u990a\u5438\u6536\u3002\u4f46\u9577\u671f\u63a5\u89f8\u6703\u589e\u52a0\u6c27\u5316\u58d3\u529b\uff0c\u5efa\u8b70\u8a13\u7df4\u5f8c\u88dc\u5145\u6297\u6c27\u5316\u71df\u990a\u7d20\uff1a\u7dad\u4ed6\u547dC\uff08\u5947\u7570\u679c\u3001\u6a59\uff09\u3001\u7dad\u4ed6\u547dE\uff08\u674f\u4ec1\u3001\u725b\u6cb9\u679c\uff09\u3001Omega-3\uff08\u4e09\u6587\u9b5a\u3001\u5947\u4e9e\u7c7d\uff09\u3002\u9999\u6e2f\u6cf3\u624b\u53ef\u9078\u64c7\u6236\u5916\u6d77\u7058\u8a13\u7df4\u6e1b\u5c11\u6c2f\u6c23\u63a5\u89f8\uff0c\u6216\u8a13\u7df4\u5f8c\u5373\u6642\u6c96\u6d17\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u6e38\u6cf3\u80fd\u6e1b\u80a5\u55ce\uff1f\u70ba\u4f55\u6709\u4eba\u8d8a\u6e38\u8d8a\u80a5\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6e38\u6cf3\u662f\u9ad8\u6548\u6e1b\u8102\u904b\u52d5\uff0c\u6bcf\u5c0f\u6642\u6d88\u8017500-800\u5361\u8def\u91cc\u3002\u4f46\u300c\u8d8a\u6e38\u8d8a\u80a5\u300d\u901a\u5e38\u6e90\u65bc\u5169\u500b\u8aa4\u5340\uff1a(1)\u9ad8\u4f30\u6d88\u8017\u91cf\uff0c\u8a13\u7df4\u5f8c\u904e\u5ea6\u9032\u98df\uff1b(2)\u6c34\u4e2d\u6563\u71b1\u5feb\u5c0e\u81f4\u98e2\u9913\u611f\u5ef6\u9072\uff0c\u6578\u5c0f\u6642\u5f8c\u66b4\u98f2\u66b4\u98df\u3002\u6b63\u78ba\u505a\u6cd5\uff1a\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\u88dc\u5145\u9069\u91cf\u71df\u990a\uff0820g\u86cb\u767d\u8cea + 50-70g\u78b3\u6c34\uff09\uff0c\u8a18\u9304\u98f2\u98df\u78ba\u4fdd\u71b1\u91cf\u8d64\u5b57300-500\u5361\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u516c\u958b\u6c34\u57df\u6bd4\u8cfd\u524d\u5982\u4f55\u9032\u884c\u78b3\u6c34\u8ca0\u8377\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u8cfd\u524d3\u5929\u958b\u59cb\u589e\u52a0\u78b3\u6c34\u651d\u53d6\u81f38-10g\/kg\/\u5929\uff0860kg\u6cf3\u624b480-600g\uff09\uff0c\u540c\u6642\u6e1b\u5c11\u8a13\u7df4\u91cf70%\u3002\u9999\u6e2f\u5be6\u6230\u65b9\u6848\uff1a\u65e9\u9910\u71d5\u9ea5 + \u9999\u8549 + \u8702\u871c\u3001\u5348\u9910\u610f\u7c89\/\u7c73\u98ef + \u96de\u80f8\u8089\u3001\u665a\u9910\u756a\u85af + \u9b5a\u985e\u3001\u52a0\u9910\u6c34\u679c + \u80fd\u91cf\u68d2\u3002\u8cfd\u524d1\u5929\u907f\u514d\u9ad8\u7e96\u7dad\u8207\u7522\u6c23\u98df\u7269\uff0c\u8cfd\u524d2-3\u5c0f\u6642\u651d\u53d6\u6613\u6d88\u5316\u78b3\u6c34\uff08\u767d\u9eb5\u5305\u3001\u9999\u8549\uff09100-150g\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u8a13\u7df4\u5f8c\u53ef\u4ee5\u7acb\u5373\u9032\u98df\u55ce\uff1f\u6703\u5426\u80c3\u75db\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5efa\u8b70\u8a13\u7df4\u5f8c5-10\u5206\u9418\u7c21\u55ae\u88dc\u5145\u6db2\u9ad4\uff08\u904b\u52d5\u98f2\u6599\u3001\u4f4e\u8102\u5976\uff09\u8207\u5feb\u901f\u78b3\u6c34\uff08\u9999\u8549\uff09\uff0c20-30\u5206\u9418\u5f8c\u8178\u80c3\u529f\u80fd\u6062\u5fa9\u6b63\u5e38\uff0c\u518d\u9032\u98df\u56fa\u9ad4\u98df\u7269\u3002\u907f\u514d\u8a13\u7df4\u5f8c\u7acb\u5373\u9032\u98df\u5927\u91cf\u9ad8\u8102\u9ad8\u86cb\u767d\u98df\u7269\uff0c\u6703\u5c0e\u81f4\u6d88\u5316\u4e0d\u826f\u3002\u82e5\u80c3\u90e8\u654f\u611f\uff0c\u53ef\u5148\u98f2\u7528\u4e73\u6e05\u86cb\u767d\u5976\u6614\uff0c1\u5c0f\u6642\u5f8c\u518d\u98df\u6b63\u9910\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u51ac\u5929\u6e38\u6cf3\u9700\u8981\u8abf\u6574\u71df\u990a\u7b56\u7565\u55ce\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u9700\u8981\u3002\u9999\u6e2f\u51ac\u5b63\uff0812-2\u6708\uff09\u6c34\u6eab\u964d\u81f323-25\u00b0C\uff0c\u8eab\u9ad4\u9700\u8981\u984d\u591610-15%\u71b1\u91cf\u7dad\u6301\u9ad4\u6eab\u3002\u5efa\u8b70\u8a13\u7df4\u524d\u589e\u52a0\u78b3\u6c34\u651d\u53d610-15%\uff0c\u8a13\u7df4\u5f8c\u5373\u6642\u88dc\u5145\u71b1\u98f2\uff08\u4f4e\u8102\u6731\u53e4\u529b\u5976\u3001\u8591\u8336\uff09\u5e6b\u52a9\u56de\u6eab\u3002\u51ac\u5b63\u812b\u6c34\u98a8\u96aa\u8f03\u4f4e\u4f46\u4ecd\u9700\u7dad\u6301\u6c34\u5206\u88dc\u5145\uff0c\u6bcf15-20\u5206\u9418\u98f2150ml\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. \u6e38\u6cf3\u8a13\u7df4\u5f8c\u808c\u8089\u75e0\u75db\uff0c\u8a72\u5982\u4f55\u98f2\u98df\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u808c\u8089\u75e0\u75db\uff08DOMS\uff09\u6e90\u65bc\u5fae\u5275\u50b7\u8207\u708e\u75c7\u53cd\u61c9\u3002\u71df\u990a\u5c0d\u7b56\uff1a(1)\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\u651d\u53d625-30g\u512a\u8cea\u86cb\u767d\u8cea\u4fc3\u9032\u4fee\u5fa9\uff1b(2)\u88dc\u5145\u6297\u708e\u98df\u7269\uff08\u4e09\u6587\u9b5a\u3001\u5947\u4e9e\u7c7d\u3001\u8591\u9ec3\u3001\u85cd\u8393\uff09\uff1b(3)\u78ba\u4fdd\u6bcf\u65e5\u86cb\u767d\u8cea\u651d\u53d61.6-2.2g\/kg\uff1b(4)\u5145\u8db3\u6c34\u5206\u52a0\u901f\u4ee3\u8b1d\u7269\u6392\u9664\u3002\u9999\u6e2f\u4fbf\u5229\u5e97\u53ef\u9078\u8cfc\u4e09\u6587\u9b5a\u98ef\u7cf0 + \u85cd\u8393\u4e73\u916a + \u8591\u8336\u7d44\u5408\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u6e38\u6cf3\u71df\u990a7\u6b65\u884c\u52d5\u6e05\u55ae<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u8a08\u7b97\u500b\u4eba\u5316\u71df\u990a\u9700\u6c42\uff1a<\/strong>\u9ad4\u91cd(kg) \u00d7 1.6-2.2 = \u6bcf\u65e5\u86cb\u767d\u8cea\u514b\u6578\uff1b\u9ad4\u91cd(kg) \u00d7 4-7 = \u6bcf\u65e5\u78b3\u6c34\u514b\u6578\uff08\u8996\u8a13\u7df4\u91cf\u8abf\u6574\uff09<\/li>\n<li><strong>\u5efa\u7acb\u8a13\u7df4\u524d\u9910\u6642\u9593\u8868\uff1a<\/strong>\u6839\u64da\u8a13\u7df4\u6642\u9593\u5012\u63a82-3\u5c0f\u6642\u9032\u98df\u6b63\u9910\uff0c90\u5206\u9418\u9032\u98df\u8f15\u9910\uff0c30\u5206\u9418\u5feb\u901f\u88dc\u7d66<\/li>\n<li><strong>\u6e96\u5099\u8a13\u7df4\u4e2d\u88dc\u7d66\u5305\uff1a<\/strong>\u6cf3\u6c60\u908a\u653e\u7f6e\u6c34\u6a3d + \u904b\u52d5\u98f2\u6599\uff1b\u516c\u958b\u6c34\u57df\u6e96\u5099\u9632\u6c34\u8170\u5305\u88dd\u80fd\u91cf\u556b\u55b1<\/li>\n<li><strong>\u8a2d\u5b9a\u8a13\u7df4\u5f8c30\u5206\u9418\u9b27\u9418\uff1a<\/strong>\u63d0\u9192\u9ec3\u91d1\u6062\u5fa9\u7a97\u53e3\uff0c\u5373\u6642\u88dc\u514520-25g\u86cb\u767d\u8cea + 50-70g\u78b3\u6c34<\/li>\n<li><strong>\u898f\u5283\u4fbf\u5229\u5e97\/\u8336\u9910\u5ef3\u8def\u7dda\uff1a<\/strong>\u8a18\u4e0b\u8a13\u7df4\u5730\u9ede\u9644\u8fd1\u76847-11\u4f4d\u7f6e\u8207\u8336\u9910\u5ef3\uff0c\u9810\u5148\u77e5\u9053\u88dc\u7d66\u9078\u9805<\/li>\n<li><strong>\u6bcf\u9031\u6aa2\u8996\u8a13\u7df4\u65e5\u8a8c\uff1a<\/strong>\u8a18\u9304\u8a13\u7df4\u524d\u4e2d\u5f8c\u98f2\u98df\u3001\u8868\u73fe\u3001\u6062\u5fa9\u72c0\u6cc1\uff0c\u627e\u51fa\u6700\u9069\u5408\u81ea\u5df1\u7684\u71df\u990a\u65b9\u6848<\/li>\n<li><strong>\u6e96\u5099\u6297\u6c27\u5316\u98df\u7269\u5eab\uff1a<\/strong>\u5bb6\u4e2d\u5e38\u5099\u5947\u7570\u679c\u3001\u85cd\u8393\u3001\u674f\u4ec1\u3001\u5947\u4e9e\u7c7d\uff0c\u5c0d\u6297\u6c2f\u6c23\u8207\u7d2b\u5916\u7dda\u6c27\u5316\u58d3\u529b<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u5c08\u696d\u8a02\u88fd\u9910\u52a9\u4f60\u7a81\u7834\u6e38\u6cf3\u74f6\u9838<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u81ea\u5df1\u8a08\u7b97\u71df\u990a\u4efd\u91cf\u3001\u63a1\u8cfc\u98df\u6750\u3001\u6e96\u5099\u8a13\u7df4\u9910\u76f8\u7576\u8017\u6642\uff1fNutrigo\u70ba\u9999\u6e2f\u6cf3\u624b\u63d0\u4f9b<strong>\u500b\u4eba\u5316\u6e38\u6cf3\u8a13\u7df4\u9910\u8a02\u88fd\u670d\u52d9<\/strong>\uff0c\u6839\u64da\u4f60\u7684\u8a13\u7df4\u6642\u9593\u3001\u5f37\u5ea6\u8207\u76ee\u6a19\uff08\u6e1b\u8102\/\u589e\u808c\/\u63d0\u5347\u8010\u529b\uff09\uff0c\u8a2d\u8a08\u79d1\u5b78\u5316\u71df\u990a\u65b9\u6848\u4e26\u9001\u5230\u5e9c\u4e0a\u6216\u6cf3\u6c60\u9644\u8fd1\u4fbf\u5229\u9ede\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2705 \u904b\u52d5\u71df\u990a\u5e2b\u4e00\u5c0d\u4e00\u8aee\u8a62<\/li>\n<li>\u2705 \u8a13\u7df4\u524d\u4e2d\u5f8c\u7cbe\u6e96\u914d\u9910<\/li>\n<li>\u2705 \u4fbf\u5229\u5e97\u5f0f\u7368\u7acb\u5305\u88dd\uff0c\u65b9\u4fbf\u651c\u5e36\u5230\u6cf3\u6c60<\/li>\n<li>\u2705 \u6bcf\u9031\u5f48\u6027\u8abf\u6574\u83dc\u55ae<\/li>\n<li>\u2705 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