{"id":40092,"date":"2019-07-19T08:00:00","date_gmt":"2019-07-19T14:00:00","guid":{"rendered":"https:\/\/askthescientists.com\/?p=40092"},"modified":"2019-07-10T08:49:03","modified_gmt":"2019-07-10T14:49:03","slug":"post-workout-meals","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/post-workout-meals\/","title":{"rendered":"\u8fd0\u52a8\u540e\u5065\u5eb7\u5403\u6cd5\u2014\u2014\u5e94\u8be5\u5403\u4ec0\u4e48\u4e0e\u5e94\u8be5\u4ec0\u4e48\u65f6\u5019\u5403"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-40067\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Running-AdobeStock_218062954-835x520.jpg\" alt=\"\" width=\"835\" height=\"520\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Running-AdobeStock_218062954.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Running-AdobeStock_218062954-400x249.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Running-AdobeStock_218062954-768x478.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Running-AdobeStock_218062954-705x439.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Running-AdobeStock_218062954-450x280.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u82b1\u65f6\u95f4\u4e0e\u7cbe\u529b\u8fd0\u52a8\u662f\u975e\u5e38\u91cd\u8981\u7684\u7b2c\u4e00\u6b65\u3002\u4f46\u662f\uff0c\u8fd9\u53ea\u662f\u594b\u6597\u8fc7\u7a0b\u7684\u4e00\u534a\u3002\u4e0d\u8bba\u60a8\u60f3\u51cf\u91cd\u3001\u589e\u808c\u6216\u662f\u5b8c\u6210\u7b2c\u4e00\u573a\u4e09\u9879\u5168\u80fd\u6bd4\u8d5b\uff0c\u60a8\u7684\u996e\u98df\u662f\u6210\u529f\u7f3a\u4e00\u4e0d\u53ef\u7684\u5173\u952e\u3002\u60a8\u6240\u6444\u53d6\u7684\u98df\u7269\u5e2e\u52a9\u60a8\u5728\u8fd0\u52a8\u65f6\u8865\u5145\u80fd\u91cf\u548c\u589e\u957f\u808c\u8089\u3002\u5982\u679c\u60a8\u53ea\u662f\u5355\u7eaf\u5730\u9075\u5faa\u5b8c\u7f8e\u7684\u8fd0\u52a8\u8bfe\u8868\u5374\u5ffd\u7565\u4e86\u996e\u98df\uff0c\u90a3\u5c31\u524d\u529f\u5c3d\u5f03\u4e86\u3002\u4fd7\u8bdd\u8bf4\u7684\u597d\u2014\u2014\u201c\u4eba\u5982\u5176\u98df\u201d\u2014\u2014\u8fd9\u53e5\u8bdd\u5957\u7528\u5728\u8fd0\u52a8\u524d\u4e0e\u8fd0\u52a8\u540e\u7684\u90a3\u9910\u6700\u5408\u9002\u4e0d\u8fc7\u4e86\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/preworkout-foods\/\">\u5728\u60a8\u8fd0\u52a8\u524d\uff0c\u60a8\u8981\u4e3a\u63a5\u4e0b\u6765\u7684\u8bad\u7ec3\u8865\u5145\u8db3\u591f\u7684\u80fd\u91cf<\/a>\u3002\u4f46\u662f\u5982\u679c\u60a8\u6709\u8bfb\u8fc7\u5173\u4e8e\u8fd0\u52a8\u540e\u5e94\u8be5\u8981\u5403\u4ec0\u4e48\u6216\u662f\u8fd0\u52a8\u540e\u7684\u996e\u98df\uff0c\u90a3\u5c31\u6709\u5929\u58e4\u4e4b\u522b\u7684\u5dee\u5f02\u4e86\u3002\u60a8\u53ef\u80fd\u542c\u8fc7\u50cf\u662f\u6444\u53d6\u8425\u517b\u7d20\u7684\u65f6\u673a\u53ca\u78b3\u6c34\u5316\u5408\u7269\u4e0e\u86cb\u767d\u8d28\u6bd4\u4f8b\u7b49\u8bf4\u6cd5\u3002\u672c\u6587\u7ae0\u5c06\u5f3a\u8c03\u8fd0\u52a8\u540e\u996e\u98df\u8be5\u5403\u4ec0\u4e48\uff0c\u4ee5\u53ca\u60a8\u8be5\u6ce8\u91cd\u7684\u8425\u517b\u7d20\u3002<\/p>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td style=\"font-size: 18px; background-color: #fff;\" width=\"100%\"><strong>\u4e00\u5929\u6240\u9700\u7684\u8425\u517b<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hans\/preworkout-foods\/\">\u8fd0\u52a8\u524d\u7684\u8425\u517b\uff1a\u63d0\u4f9b\u8bad\u7ec3\u6240\u9700\u7684\u80fd\u91cf<\/a><\/li>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hans\/diet-types\/\">\u51cf\u91cd\u996e\u98df\u6cd5<\/a><\/li>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hans\/diet-vs-lifestyle\/\">\u5c06\u996e\u98df\u878d\u5165\u751f\u6d3b\u4e2d<\/a><\/li>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/macronutrients\/\">\u4ecb\u7ecd\u5de8\u91cf\u53ca\u5fae\u91cf\u8425\u517b\u7d20<\/a><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>\u8fd0\u52a8\u540e\u7684\u90a3\u9910\u4ec0\u4e48\u65f6\u5019\u5403\u6700\u597d\uff1f<\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-40034\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Post-workout-AdobeStock_270622339.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u8fd0\u52a8\u540e\u7684\u996e\u98df\u6839\u636e\u4e2a\u4eba\u8eab\u4f53\u800c\u5b9a\u3002\u6700\u4e3b\u8981\u7684\u539f\u56e0\u662f\u60a8\u7684\u8eab\u4f53\u624d\u521a\u71c3\u70e7\u4e86\u8bb8\u591a<a href=\"https:\/\/askthescientists.com\/zh-hans\/understanding-calories\/\">\u70ed\u91cf<\/a>\uff0c\u56e0\u6b64\u60a8\u5f88\u6709\u53ef\u80fd\u4f1a\u611f\u5230\u9965\u997f\u3002\u8fd9\u4e5f\u542f\u52a8\u4e86\u81ea\u4f53\u8865\u5145\u80fd\u91cf\u7684\u673a\u5236\u3002\u8fd0\u52a8\u65f6\u4f1a\u6495\u88c2\u808c\u8089\uff0c\u8fd9\u65f6\u60a8\u5c31\u9700\u8981\u9760\u86cb\u767d\u8d28\u6765\u4fee\u5efa\u808c\u8089\u3002<\/p>\n<p>\u60a8\u5728\u8fd0\u52a8\u540e\u6240\u611f\u5230\u7684\u9965\u997f\u611f\u4e0d\u4ec5\u4ec5\u662f\u552f\u4e00\u8ba9\u60a8\u60f3\u8981\u8fdb\u9910\u7684\u539f\u52a8\u529b\u3002\u79d1\u5b66\u7814\u7a76\u6307\u51fa\u60a8\u5e94\u8be5\u5728\u8fd0\u52a8\u540e\u6444\u53d6\u98df\u7269\u3002<\/p>\n<p>\u5bf9\u4e8e\u8fd0\u52a8\u540e\u996e\u98df\u7684\u7814\u7a76\uff0c\u4e00\u4e9b\u65e9\u671f\u7684\u7814\u7a76\u5458\u7ed9\u8fd0\u52a8\u5458\u5de7\u514b\u529b\u725b\u5976\u4e3a\u8fd0\u52a8\u540e\u9910\uff08\u672c\u6587\u540e\u9762\u5c06\u4e3a\u60a8\u4ecb\u7ecd\u8fd9\u79cd\u201c\u7406\u60f3\u7684\u201d\u996e\u6599\uff09\u3002\u6bd4\u8d77\u5728\u8fd0\u52a8\u540e\u4e0d\u6444\u53d6\u4efb\u4f55\u98df\u7269\u7684\u4eba\u6765\u8bf4\uff0c\u5de7\u514b\u529b\u725b\u5976\u80fd\u589e\u8fdb\u80fd\u91cf\u53ca\u4fee\u8865\u808c\u8089\u3002\u628a\u63e1\u559d\u5de7\u514b\u529b\u725b\u5976\u7684\u6700\u4f73\u65f6\u673a\uff0c\u624d\u80fd\u8ba9\u8eab\u4f53\u4eab\u6709\u8fd9\u4e9b\u76ca\u5904\u3002<\/p>\n<p>\u8fd0\u52a8\u540e\u6700\u4f73\u7684\u996e\u98df\u6444\u53d6\u65f6\u95f4\u79f0\u4e3a\u201c\u8425\u517b\u9ec4\u91d1\u65f6\u673a\u201d\u3002\u5927\u591a\u6570\u7684\u65e9\u671f\u7814\u7a76\u7686\u6d4b\u8bd5\u53c2\u4e0e\u8005\u5728\u8fd0\u52a8\u5b8c\u540e 15 \u5206\u949f\u6216 30 \u5206\u949f\u9a6c\u4e0a\u8fdb\u98df\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u60a8\u53ef\u80fd\u542c\u8fc7\u6709\u4eba\u8bf4\u60a8\u5e94\u8be5\u8981\u5728\u8fd0\u52a8\u5b8c\u540e 30 \u5206\u949f\u5185\u5403\u4e1c\u897f\u3002\u4f46\u662f\uff0c\u8fd9\u4e9b\u5927\u90e8\u5206\u7684\u65e9\u671f\u7814\u7a76\u5e76\u6ca1\u6709\u4e0e\u66f4\u957f\u7684\u65f6\u95f4\u505a\u6bd4\u8f83\u3002<\/p>\n<p>\u8fd1\u671f\u7814\u7a76\u5c06\u65e9\u671f\u7814\u7a76\u505a\u66f4\u6df1\u5165\u7684\u63a2\u8ba8\u3002\u7814\u7a76\u5458\u6d4b\u8bd5\u5728\u8fd0\u52a8\u540e\u4e00\u81f3\u4e24\u4e2a\u5c0f\u65f6\u540e\u624d\u8fdb\u98df\u7684\u7ed3\u679c\u3002\u4ed6\u4eec\u540c\u65f6\u4e5f\u8c03\u67e5\u7981\u98df\u200b\u200b\u8fd0\u52a8\u4e0e\u8fd0\u52a8\u524d\u8fdb\u9910\u7684\u5dee\u5f02\u3002\u8c03\u67e5\u7ed3\u679c\u4e0d\u4ec5\u53ea\u662f\u201c\u5728\u8fd0\u52a8\u540e\u7684 30 \u5206\u949f\u5185\u8fdb\u98df\u201d\u5982\u6b64\u7b80\u5355\u3002<\/p>\n<h3>\u7814\u7a76\u62a5\u544a\u600e\u4e48\u8bf4<\/h3>\n<p>\u7814\u7a76\u7ed3\u679c\u663e\u793a\u5728\u7279\u5b9a\u60c5\u51b5\u4e0b\uff0c\u8fd0\u52a8\u540e\u996e\u98df\u663e\u5f97\u66f4\u4e3a\u91cd\u8981\u3002\u5f53\u60a8\u5728\u7981\u98df\u6216\u53ea\u6709\u6444\u53d6\u5c11\u91cf\u98df\u7269\u65f6\u8fd0\u52a8\uff0c\u4f8b\u5982\u5728\u5403\u65e9\u9910\u524d\u8fd0\u52a8\uff0c\u8fd0\u52a8\u540e\u996e\u98df\u5c31\u66f4\u7f3a\u4e00\u4e0d\u53ef\u3002<\/p>\n<p>\u5982\u679c\u60a8\u6b63\u5728\u63a7\u5236\u5361\u8def\u91cc\u6444\u53d6\u91cf\uff08\u51cf\u91cd\uff09\uff0c\u8fd0\u52a8\u540e\u996e\u98df\u5bf9\u60a8\u4e5f\u662f\u5341\u5206\u91cd\u8981\u3002\u8fd9\u4ee3\u8868\u60f3\u8981\u51cf\u91cd\u7684\u4eba\u5e94\u6ce8\u610f\u8fd0\u52a8\u524d\u53ca\u8fd0\u52a8\u540e\u7684\u5361\u8def\u91cc\u6bd4\u4f8b\u3002<\/p>\n<p>\u8fd0\u52a8\u540e\u996e\u98df\u6240\u5e26\u6765\u7684\u76ca\u5904\u5bf9\u8fd0\u52a8\u524d\u6444\u53d6\u5927\u91cf\u98df\u7269\u6216\u662f\u60f3\u8981\u589e\u52a0\u5361\u8def\u91cc\uff08\u589e\u91cd\uff09\u7684\u4eba\u6765\u8bf4\u6ca1\u6709\u90a3\u4e48\u663e\u8457\u3002\u4e0d\u8fc7\u60a8\u8fd8\u662f\u53ef\u4ee5\u4ece\u8fd0\u52a8\u540e\u996e\u98df\u4e2d\u83b7\u76ca\uff0c\u6240\u4ee5\u60a8\u8fd8\u662f\u53ef\u4ee5\u8ba1\u5212\u60a8\u7684\u8fd0\u52a8\u540e\u996e\u98df\u3002<\/p>\n<p>\u6700\u65b0\u7814\u7a76\u79fb\u9664\u4e86\u8fd0\u52a8\u540e\u9a6c\u4e0a\u8fdb\u98df\u7684\u8feb\u5207\u611f\u3002\u6240\u4ee5\uff0c\u60a8\u4e0d\u9700\u5728\u8fd0\u52a8\u540e\u4ece\u5065\u8eab\u623f\u98de\u5954\u56de\u5bb6\u3002\u9009\u62e9\u8fd0\u52a8\u540e\u9a6c\u4e0a\u5403\u70b9\u4e1c\u897f\u6216\u8fd0\u52a8\u540e\u4e24\u4e2a\u5c0f\u65f6\u518d\u8fdb\u98df\uff0c\u7686\u53ef\u83b7\u5f97\u8fd0\u52a8\u540e\u996e\u98df\u7684\u76ca\u5904\u3002<\/p>\n<h2>\u8fd0\u52a8\u540e\u5e94\u6444\u53d6\u7684\u8425\u517b<\/h2>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-40045\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Post-workout-break-AdobeStock_126654350.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u60a8\u5e94\u8be5\u77e5\u9053\uff0c\u8eab\u4f53\u9700\u8981\u98df\u7269\u6765\u4ea7\u751f\u80fd\u91cf\u5e76\u6210\u4e3a\u4f53\u529b\u7684\u57fa\u77f3\u3002\u8fd0\u52a8\u589e\u52a0\u80fd\u91cf\u7684\u9700\u6c42\uff0c\u4f46\u8fd9\u4e9b\u9700\u6c42\u7684\u589e\u52a0\u5e76\u4e0d\u4ee3\u8868<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/macronutrients\/\">\u8425\u517b\u7d20<\/a>\u4e5f\u8981\u76f8\u7b49\u7684\u589e\u52a0\u3002\u6709\u4e9b\u8425\u517b\u7d20\u5728\u4fee\u590d\u53ca\u589e\u808c\u4e0a\u66f4\u6765\u5f97\u6709\u6548\u3002<\/p>\n<h3>\u86cb\u767d\u8cea<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-40056\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Protein-foods-AdobeStock_87905460.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/protein\/\">\u86cb\u767d\u8d28<\/a>\u662f\u60a8\u4f53\u5185\u808c\u8089\u7684\u57fa\u7840\u3002\u5f53\u60a8\u5728\u8fd0\u52a8\u65f6\u808c\u8089\u4f1a\u6709\u6240\u635f\u4f24\uff0c\u800c\u60a8\u7684\u8eab\u4f53\u6b63\u9700\u8981\u81b3\u98df\u86cb\u767d\u8d28\u6765\u81ea\u4f53\u91cd\u5efa\u3002\u8fd0\u52a8\u4e5f\u4f1a\u4fc3\u6210\u989d\u5916\u7684\u808c\u8089\u751f\u6210\uff0c\u8fd9\u4e5f\u5c31\u662f\u4e3a\u4ec0\u4e48\u4e3e\u91cd\u8bad\u7ec3\u53ef\u4ee5\u5e2e\u52a9\u60a8\u66f4\u5065\u58ee\u3002\u5982\u6b64\u4e00\u6765\uff0c\u60a8\u5bf9\u86cb\u767d\u8d28\u6444\u53d6\u91cf\u7684\u9700\u6c42\u53d8\u5927\uff0c\u5b83\u4e5f\u6210\u4e3a\u8fd0\u52a8\u540e\u996e\u98df\u4e2d\u4f18\u5148\u8865\u5145\u7684\u8425\u517b\u7d20\u4e4b\u4e00\u3002<\/p>\n<p>\u60a8\u7684\u86cb\u767d\u8d28\u9700\u6c42\u6839\u636e\u60a8\u7684\u4f53\u578b\u4e0e\u63a5\u4e0b\u6765\u4e00\u5929\u6240\u6444\u53d6\u7684\u86cb\u767d\u8d28\u91cf\u6709\u5173\u3002\u5c3d\u53ef\u80fd\u5728\u8fd0\u52a8\u540e\u6444\u53d6 20\uff0d40 \u516c\u514b\u7684\u86cb\u767d\u8d28\uff080.25\uff0d0.40 \u516c\u514b\/\u516c\u65a4\u7684\u8eab\u4f53\u8d28\u91cf\uff09\u3002\u5982\u679c\u60a8\u7684\u4f53\u578b\u504f\u7626\uff0c\u53ef\u4ee5\u8bbe\u5b9a\u6444\u53d6 20 \u516c\u514b\u7684\u86cb\u767d\u8d28\u3002\u4f53\u578b\u504f\u58ee\u7684\u4eba\u5e94\u5728\u8fd0\u52a8\u540e\u6444\u53d6\u5927\u7ea6 40 \u516c\u514b\u7684\u86cb\u767d\u8d28\u3002<\/p>\n<p>\u9664\u4e86\u5728\u8fd0\u52a8\u540e\u8865\u5145\u86cb\u767d\u8d28\u5916\uff0c\u60a8\u5e94\u8be5\u5c1d\u8bd5\u5728\u5269\u4f59\u7684\u4e00\u5929\u5185\u6444\u53d6 4\uff0d5 \u6b21\u7b49\u91cf\u7684\u86cb\u767d\u8d28\uff0820\uff0d40 \u516c\u514b\uff09\u3002<\/p>\n<p>\u6ce8\u91cd\u6444\u53d6\u4f18\u8d28\u86cb\u767d\u8d28\u6765\u6e90\u53ca\u5bcc\u542b\u5fc5\u8981\u6c28\u57fa\u9178\u3002\u4e00\u4e9b\u6700\u4f73\u5b8c\u6574\u86cb\u767d\u8d28\u6765\u6e90\u5982\u725b\u5976\u3001\u9e21\u86cb\u3001\u5927\u8c46\u86cb\u767d\u53ca\u8089\u7c7b\u3002\u86cb\u767d\u8d28\u6d88\u5316\u7387\u6821\u6b63\u6c28\u57fa\u9178\u8bc4\u5206\uff08PDCAAS\uff09\u662f\u6d4b\u91cf\u86cb\u767d\u8d28\u54c1\u8d28\u7684\u5de5\u5177\u3002\u5b83\u53ef\u4ee5\u5e2e\u52a9\u60a8\u77e5\u9053\u5e94\u8be5\u6444\u53d6\u54ea\u79cd\u9ad8\u86cb\u767d\u8d28\u98df\u7269\u3002<\/p>\n<h3>\u78b3\u6c34\u5316\u5408\u7269<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-40001\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Carb-foods-AdobeStock_247574617.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u6b63\u5982\u60a8\u9700\u8981\u86cb\u767d\u8d28\u4fee\u590d\u6495\u88c2\u7684\u808c\u8089\uff0c<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/carbohydrates\/\">\u78b3\u6c34\u5316\u5408\u7269<\/a>\u80fd\u5e2e\u52a9\u8865\u5145\u8017\u8d39\u7684\u80fd\u91cf\u3002\u7cd6\u539f\u2014\u2014\u50a8\u5b58\u7684\u8461\u8404\u7cd6\u2014\u2014\u662f\u60a8\u5f00\u59cb\u8fd0\u52a8\u540e\u7b2c\u4e00\u4e2a\u5c0f\u65f6\u7684\u80fd\u91cf\u4e3b\u8981\u6765\u6e90\u3002\u8fd0\u52a8\u65f6\u95f4\u8d8a\u957f\u3001\u8d8a\u6fc0\u70c8\uff0c\u7cd6\u539f\u7684\u50a8\u5b58\u91cf\u5c31\u5931\u53bb\u8d8a\u591a\uff0c\u60a8\u7684\u8eab\u4f53\u5c31\u9700\u8981\u8865\u5145\u66f4\u591a\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<p>15 \u591a\u5e74\u524d\u7684\u7814\u7a76\u5efa\u8bae\u6444\u53d6\u78b3\u6c34\u5316\u5408\u7269\u4e0e\u86cb\u767d\u8d28\u7684\u9ec4\u91d1\u6bd4\u4f8b\u4e3a 3\uff1a1 \u81f3 6\uff1a1\u3002\u867d\u7136\u73b0\u5728\u8fd9\u9879\u5efa\u8bae\u6bd4\u4f8b\u8fd8\u662f\u6709\u6548\u7684\uff0c\u66f4\u591a\u7814\u7a76\u5efa\u8bae\u60a8\u5e94\u8be5\u6839\u636e\u8fd0\u52a8\u91cf\u53ca\u6574\u4f53\u996e\u98df\u800c\u659f\u914c\u6444\u53d6\u91cf\u3002<\/p>\n<p>\u60a8\u53ef\u4ee5\u5728\u8fd0\u52a8\u524d\u53ca\u8fd0\u52a8\u540e\u6444\u53d6\u78b3\u6c34\u5316\u5408\u7269\u3002<a href=\"https:\/\/askthescientists.com\/zh-hans\/preworkout-foods\/\">\u5728\u8fd0\u52a8\u524d\u6444\u53d6\u78b3\u6c34\u5316\u5408\u7269\u53ef\u4ee5\u5e2e\u52a9\u60a8\u5728\u8bad\u7ec3\u5145\u6ee1\u80fd\u91cf\u5e76\u8fbe\u5230\u8fd0\u52a8\u7684\u6700\u4f73\u6548\u679c<\/a>\u3002\u5982\u679c\u60a8\u8ba1\u5212\u957f\u65f6\u95f4\u3001\u96be\u5ea6\u9ad8\u7684\u8fd0\u52a8\u8bad\u7ec3\uff0c\u60a8\u4e5f\u53ef\u4ee5\u5728\u8fd0\u52a8\u4e2d\u6444\u53d6\u5c11\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<p>\u81f3\u4e8e\u8fd0\u52a8\u540e\u7684\u78b3\u6c34\u5316\u5408\u7269\u6444\u53d6\u91cf\uff0c\u60a8\u9700\u8981\u6839\u636e\u4e00\u5929\u7684\u603b\u5361\u8def\u91cc\u91cf\u6765\u8ba1\u7b97\u3002\u8fd0\u52a8\u540e\u8865\u5145\u78b3\u6c34\u5316\u5408\u7269\u5341\u5206\u91cd\u8981\uff0c\u7136\u800c\u8fc7\u91cf\u5219\u4f1a\u5feb\u901f\u7528\u5c3d\u4e00\u5929\u7684\u5361\u8def\u91cc\u91cf\u3002\u8fd9\u5bf9\u60f3\u8981\u51cf\u91cd\u7684\u4eba\u6765\u8bf4\u5c24\u4e3a\u5173\u952e\u3002\u4ee5\u6444\u53d6\u86cb\u767d\u8d28\u4e3a\u4f18\u5148\uff0c\u518d\u6839\u636e\u5141\u8bb8\u7684\u5361\u8def\u91cc\u52a0\u5165\u9002\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<p>\u4f46\u5982\u679c\u60a8\u60f3\u8981\u51cf\u91cd\uff0c\u540c\u65f6\u53c8\u521a\u5b8c\u6210\u4e00\u4e2a\u6fc0\u70c8\u7684\u8bad\u7ec3\u5462\uff1f\u51e0\u767e\u516c\u514b\u7684\u78b3\u6c34\u5316\u5408\u7269\u53ef\u80fd\u5c31\u4e0d\u5408\u9002\u4e86\u3002\u4e0d\u8fc7\u5982\u679c\u60a8\u7684\u8fd0\u52a8\u91cf\u6ca1\u6709\u90a3\u4e48\u5927\u540c\u65f6\u4e5f\u60f3\u8981\u51cf\u91cd\uff0c\u6444\u53d6\u5c11\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\uff08\u4f4e\u4e8e 50 \u516c\u514b\uff09\u624d\u80fd\u5e2e\u52a9\u60a8\u4eab\u201c\u7626\u201d\u4e0d\u589e\u80a5\u3002<\/p>\n<h3>\u8102\u80aa<\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/fat\/\">\u8102\u80aa<\/a>\u5728\u8fd0\u52a8\u540e\u7684\u4fee\u590d\u4e0d\u6bd4\u86cb\u767d\u8d28\u6216\u78b3\u6c34\u5316\u5408\u7269\u6765\u5f97\u6709\u76f4\u63a5\u7684\u5f71\u54cd\u3002\u8fc7\u91cf\u7684\u8102\u80aa\u4f1a\u51cf\u7f13\u8eab\u4f53\u6240\u9700\u7684\u86cb\u767d\u8d28\u53ca\u78b3\u6c34\u5316\u5408\u7269\u7684\u5438\u6536\u7387\u3002\u4f46\u8fd9\u5e76\u4e0d\u4ee3\u8868\u60a8\u5e94\u8be5\u907f\u514d\u5728\u8fd0\u52a8\u540e\u6444\u53d6\u8102\u80aa\u3002<\/p>\n<p>\u60a8\u53ef\u4ee5\u6444\u53d6\u9ad8\u91cf\u7684\u86cb\u767d\u8d28\u53ca\u78b3\u6c34\u5316\u5408\u7269\uff0c\u540c\u65f6\u5bcc\u542b\u8102\u80aa\u7684\u996e\u98df\u3002\u53ea\u8981\u60a8\u4e0d\u6444\u53d6\u8fc7\u91cf\u6216\u662f\u592a\u62c5\u5fc3\u7279\u5b9a\u7684\u8102\u80aa\u91cf\u5373\u53ef\u3002<\/p>\n<h3>\u5de7\u514b\u529b\u725b\u5976\uff1f<\/h3>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-40012\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Choc-milk-AdobeStock_236192496.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5982\u540c\u6587\u7ae0\u4e0a\u8ff0\uff0c\u6709\u4e9b\u65e9\u671f\u7684\u7814\u7a76\u4f7f\u7528\u5de7\u514b\u529b\u725b\u5976\u4f5c\u4e3a\u590d\u539f\u7684\u8425\u517b\u996e\u98df\u3002\u8fd9\u9879\u7814\u7a76\u663e\u793a\u5728\u808c\u8089\u53ca\u80fd\u91cf\u7684\u590d\u539f\u4e0a\u6709\u6b63\u9762\u7684\u7ed3\u679c\u3002\u8fd9\u4e5f\u8ba9\u8bb8\u591a\u4eba\u5f00\u59cb\u628a\u5de7\u514b\u529b\u725b\u5976\u4f5c\u4e3a\u8fd0\u52a8\u540e\u996e\u98df\u7684\u4e00\u90e8\u5206\u3002<\/p>\n<p>\u5de7\u514b\u529b\u725b\u5976\u5f00\u59cb\u6210\u4e86\u8fd0\u52a8\u540e\u996e\u98df\u7684\u4e3b\u6d41\uff0c\u5e76\u6709\u201c\u7406\u60f3\u201d\u8fd0\u52a8\u540e\u996e\u54c1\u7684\u540d\u8a89\u3002\u5b83\u540c\u65f6\u62e5\u6709\u86cb\u767d\u8d28\u53ca\u78b3\u6c34\u5316\u5408\u7269\u7684\u201c\u9ec4\u91d1\u6bd4\u4f8b\u201d\uff0c\u867d\u7136\u6709\u65f6\u8fd9\u4e2a\u6bd4\u4f8b\u4e3a 3\uff1a1\uff08\u78b3\u6c34\u5316\u5408\u7269\uff1a\u86cb\u767d\u8d28\uff09\uff0c\u6709\u65f6\u4e3a 4\uff1a1\uff0c\u751a\u81f3\u6700\u9ad8\u4e3a 6\uff1a1\u3002<\/p>\n<p>\u4e3a\u4ec0\u4e48\u8fd9\u4e48\u591a\u4e0d\u540c\u7684\u6bd4\u4f8b\uff1f\u90a3\u662f\u56e0\u4e3a\u4e0d\u540c\u79cd\u7c7b\u7684\u5de7\u514b\u529b\u725b\u5976\u6240\u542b\u7684\u78b3\u6c34\u5316\u5408\u7269\u53ca\u8102\u80aa\u6bd4\u4f8b\u4e0d\u5c3d\u76f8\u540c\u3002\u8bb8\u591a\u7814\u7a76\u5458\u3001\u8425\u517b\u5e08\u53ca\u79c1\u4eba\u6559\u7ec3\u4f7f\u7528\u7684\u914d\u65b9\u90fd\u4f1a\u6709\u4e9b\u8bb8\u7684\u5dee\u5f02\u3002\u6700\u540e\uff0c\u6211\u4eec\u4e5f\u4ece\u66f4\u591a\u7814\u7a76\u53d1\u73b0\uff0c\u5176\u5b9e\u5e76\u6ca1\u6709\u6240\u8c13\u7684\u201c\u9ec4\u91d1\u6bd4\u4f8b\u201d\u3002\u60a8\u8fd0\u52a8\u540e\u7684\u996e\u98df\u5b8c\u5168\u6839\u636e\u4e2a\u4eba\u7684\u4f53\u8d28\u3001\u8fd0\u52a8\u91cf\u53ca\u996e\u98df\u800c\u505a\u8c03\u6574\u3002<\/p>\n<h2>\u60a8\u6d41\u5931\u4e86\u591a\u5c11\u6c57<\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-40078\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Workout-water-AdobeStock_144100411.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/hydration\/\">\u6c34\u5206\u662f\u5e2e\u52a9\u60a8\u8eab\u4f53\u7ef4\u6301\u826f\u597d\u8fd0\u4f5c\u7684\u529f\u81e3\u4e4b\u4e00<\/a>\u3002\u5f53\u60a8\u5728\u8fd0\u52a8\u65f6\uff0c\u60a8\u5931\u53bb\u7684\u6c34\u5206\u85c9\u7531\u6c57\u6c34\u6392\u51fa\uff0c\u6240\u4ee5\u53ca\u65f6\u8865\u5145\u6c34\u5206\u6781\u4e3a\u91cd\u8981\u3002<\/p>\n<p>\u8bf7\u786e\u4fdd\u5728\u8fd0\u52a8\u65f6\u6444\u53d6\u8db3\u591f\u7684\u6c34\u5206\u3002\u6bcf\u5c0f\u65f6\u4eba\u4f53\u80fd\u85c9\u7531\u6c57\u6c34\u6d41\u5931 1\uff0d3 \u516c\u5347\u7684\u6c34\u5206\u3002\u60a8\u8fd0\u52a8\u540e\u7684\u6c34\u5206\u6444\u53d6\u91cf\u76ee\u6807\u5e94\u8865\u8db3\u5728\u8fd0\u52a8\u4e2d\u65e0\u6cd5\u8865\u5145\u7684\u6c34\u5206\u6d41\u5931\u91cf\u3002<\/p>\n<p>\u51b5\u4e14\u60a8\u5728\u6d41\u6c57\u65f6\u4e0d\u4ec5\u4ec5\u53ea\u662f\u6d41\u5931\u6c34\u5206\u3002\u6c57\u6c34\u542b\u6709\u5927\u91cf\u7684\u7eb3\uff0c\u8fd9\u662f\u60a8\u5fc5\u987b\u8865\u5145\u7684\u8425\u517b\u7d20\u3002<\/p>\n<table>\n<tbody>\n<tr>\n<td style=\"font-size: 18px; background-color: #ffffff;\" width=\"100%\"><strong>\u60a8\u6d41\u5931\u7684\u76d0\u5206<\/strong><\/p>\n<p>\u6d41\u6c57\u7387\uff1a1\uff0d3 \u516c\u5347\/\u5c0f\u65f6<\/p>\n<p>X<\/p>\n<p>\u6c57\u4e2d\u7684\u94a0\u542b\u91cf\uff1a0.5\uff0d2 \u516c\u514b\/\u516c\u5347<\/p>\n<p>=<\/p>\n<p>\u6d41\u5931\u7684\u7eb3\u542b\u91cf\uff1a 0.5\uff0d6 \u516c\u514b\u94a0\/\u5c0f\u65f6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u60a8\u6bcf\u5c0f\u65f6\u4f1a\u85c9\u7531\u6c57\u6c34\u6d41\u5931 0.5\uff0d6 \u516c\u514b\u7684\u7eb3\u3002\u60a8\u5e94\u5728\u8fd0\u52a8\u540e\u6444\u53d6\u8eab\u4f53\u6240\u9700\u7684\u86cb\u767d\u8d28\u4e0e\u78b3\u6c34\u5316\u5408\uff0c\u540c\u65f6\u8865\u5145\u6d41\u5931\u7684\u94a0\u3002\u5982\u679c\u60a8\u7684\u8fd0\u52a8\u8fc7\u957f\uff0c\u60a8\u5e94\u8be5\u5728\u8fd0\u52a8\u4e2d\u8865\u5145\u5fc5\u8981\u77ff\u7269\u8d28\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u5927\u591a\u6570\u7684\u8fd0\u52a8\u996e\u6599\u90fd\u4f1a\u6dfb\u52a0\u7eb3\u5728\u91cc\u9762\u3002<\/p>\n<h2>\u6839\u636e\u60a8\u7684\u9700\u6c42\u8c03\u6574\u996e\u98df<\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-40023\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/07\/Individual-needs-AdobeStock_262479202.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5f53\u60a8\u51b3\u5b9a\u4e86\u60a8\u7684\u8fd0\u52a8\u540e\u996e\u98df\uff0c\u6444\u53d6\u98df\u7269\u7684\u5206\u91cf\u4e5f\u4e0d\u5bb9\u5c0f\u89d1\u3002\u98df\u7269\u6444\u53d6\u91cf\u7531\u4e2a\u4eba\u800c\u5b9a\uff0c\u8fd9\u4e5f\u662f\u79d1\u5b66\u7814\u7a76\u4e0d\u518d\u5efa\u8bae\u60a8\u53ea\u559d\u4e00\u676f\u5de7\u514b\u529b\u725b\u5976\u3002\u8fd0\u52a8\u540e\u996e\u7528\u5de7\u514b\u529b\u725b\u5976\u6ca1\u4ec0\u4e48\u4e0d\u597d\uff0c\u5b83\u4e5f\u53ef\u4ee5\u6210\u4e3a\u60a8\u996e\u98df\u7684\u4e00\u90e8\u5206\u3002\u4f46\u662f\u60a8\u53ef\u80fd\u4f1a\u9700\u8981\u8c03\u6574\u5176\u5b83\u66f4\u591a\u6216\u66f4\u5c11\u7684\u98df\u7269\u6444\u53d6\u91cf\u3002<\/p>\n<p>\u60a8\u7684\u86cb\u767d\u8d28\u6444\u53d6\u91cf\u662f\u6839\u636e\u60a8\u7684\u4f53\u578b\u800c\u51b3\u5b9a\uff0c\u800c\u78b3\u6c34\u5316\u5408\u7269\u6444\u53d6\u91cf\u662f\u7531\u4e00\u5929\u7684\u603b\u5361\u8def\u91cc\u6570\u53ca\u8fd0\u52a8\u524d\u6240\u6444\u53d6\u7684\u98df\u7269\u800c\u53d8\u5316\u3002\u60a8\u5e94\u8be5\u5728\u8fd0\u52a8\u65f6\u968f\u65f6\u8865\u5145\u6c34\u5206\uff0c\u5e76\u5728\u8fd0\u52a8\u540e\u7684\u996e\u98df\u6839\u636e\u8eab\u4f53\u7684\u9700\u6c42\u6301\u7eed\u8865\u7ed9\u6c34\u5206\u3002<\/p>\n<p>\u5168\u90e8\u7684\u56e0\u7d20\u5c06\u6839\u636e\u4e2a\u4eba\u9700\u6c42\u800c\u4e0e\u5176\u4eba\u4e0d\u540c\u3002\u6240\u4ee5\u6df1\u5165\u4e86\u89e3\u8fd9\u4e9b\u8425\u517b\u6210\u5206\u5e76\u8046\u542c\u60a8\u8eab\u4f53\u7684\u9700\u6c42\uff0c\u5982\u6b64\u4e00\u6765\u624d\u80fd\u5e2e\u52a9\u8fd0\u52a8\u76ee\u6807\u6548\u679c\u52a0\u500d\u3002<\/p>\n<div  class='togglecontainer av-163sbs0-9cfdbfc2bf4f0df6cb9facd7e41c3f97  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-u88y9s-ca79979d4f1f016b9d92efcb9a42074c'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c2\u8003\u8d44\u6599\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c2\u8003\u8d44\u6599\" data-aria_expanded=\"Click to collapse: \u53c2\u8003\u8d44\u6599\">\u53c2\u8003\u8d44\u6599<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28919842\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28919842<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30702982\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30702982<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16676705\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16676705<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9252488\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9252488<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20048505\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20048505<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10198297\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10198297<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18834505\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18834505<\/a><\/p>\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Protein_Digestibility_Corrected_Amino_Acid_Score\">https:\/\/en.wikipedia.org\/wiki\/Protein_Digestibility_Corrected_Amino_Acid_Score<\/a><\/p>\n<p><a href=\"https:\/\/melmagazine.com\/en-us\/story\/dont-believe-the-dairy-industry-chocolate-milk-isnt-an-ideal-post-workout-recovery-drink\">https:\/\/melmagazine.com\/en-us\/story\/dont-believe-the-dairy-industry-chocolate-milk-isnt-an-ideal-post-workout-recovery-drink<\/a><\/p>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/eat-after-workout\">https:\/\/www.healthline.com\/nutrition\/eat-after-workout<\/a><\/p>\n<p><a href=\"https:\/\/www.verywellfit.com\/the-best-foods-to-eat-after-a-workout-3121369\">https:\/\/www.verywellfit.com\/the-best-foods-to-eat-after-a-workout-3121369<\/a><\/p>\n<p><a href=\"https:\/\/www.precisionhydration.com\/blogs\/hydration_advice\/how-to-estimate-sweat-salt-loss\">https:\/\/www.precisionhydration.com\/blogs\/hydration_advice\/how-to-estimate-sweat-salt-loss<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u82b1\u65f6\u95f4\u4e0e\u7cbe\u529b\u8fd0\u52a8\u662f\u975e\u5e38\u91cd\u8981\u7684\u7b2c\u4e00\u6b65\u3002\u4f46\u662f\uff0c\u8fd9\u53ea\u662f\u594b\u6597\u8fc7\u7a0b\u7684\u4e00\u534a\u3002\u4e0d\u8bba\u60a8\u60f3\u51cf\u91cd\u3001\u589e\u808c\u6216\u662f\u5b8c\u6210\u7b2c\u4e00\u573a\u4e09\u9879\u5168\u80fd\u6bd4\u8d5b\uff0c\u60a8\u7684\u996e\u98df\u662f\u6210\u529f\u7f3a\u4e00\u4e0d\u53ef\u7684\u5173\u952e\u3002\u60a8\u6240\u6444\u53d6\u7684\u98df\u7269\u5e2e\u52a9\u60a8\u5728\u8fd0\u52a8\u65f6\u8865\u5145\u80fd\u91cf\u548c\u589e\u957f\u808c\u8089\u3002\u5982\u679c\u60a8\u53ea\u662f\u5355\u7eaf\u5730\u9075\u5faa\u5b8c\u7f8e\u7684\u8fd0\u52a8\u8bfe\u8868\u5374\u5ffd\u7565\u4e86\u996e\u98df\uff0c\u90a3\u5c31\u524d\u529f\u5c3d\u5f03\u4e86\u3002\u4fd7\u8bdd\u8bf4\u7684\u597d\u2014\u2014\u201c\u4eba\u5982\u5176\u98df\u201d\u2014\u2014\u8fd9\u53e5\u8bdd\u5957\u7528\u5728\u8fd0\u52a8\u524d\u4e0e\u8fd0\u52a8\u540e\u7684\u90a3\u9910\u6700\u5408\u9002\u4e0d\u8fc7\u4e86\u3002 \u5728\u60a8\u8fd0\u52a8\u524d\uff0c\u60a8\u8981\u4e3a\u63a5\u4e0b\u6765\u7684\u8bad\u7ec3\u8865\u5145\u8db3\u591f\u7684\u80fd\u91cf\u3002\u4f46\u662f\u5982\u679c\u60a8\u6709\u8bfb\u8fc7\u5173\u4e8e\u8fd0\u52a8\u540e\u5e94\u8be5\u8981\u5403\u4ec0\u4e48\u6216\u662f\u8fd0\u52a8\u540e\u7684\u996e\u98df\uff0c\u90a3\u5c31\u6709\u5929\u58e4\u4e4b\u522b\u7684\u5dee\u5f02\u4e86\u3002\u60a8\u53ef\u80fd\u542c\u8fc7\u50cf\u662f\u6444\u53d6\u8425\u517b\u7d20\u7684\u65f6\u673a\u53ca\u78b3\u6c34\u5316\u5408\u7269\u4e0e\u86cb\u767d\u8d28\u6bd4\u4f8b\u7b49\u8bf4\u6cd5\u3002\u672c\u6587\u7ae0\u5c06\u5f3a\u8c03\u8fd0\u52a8\u540e\u996e\u98df\u8be5\u5403\u4ec0\u4e48\uff0c\u4ee5\u53ca\u60a8\u8be5\u6ce8\u91cd\u7684\u8425\u517b\u7d20\u3002 &nbsp; \u4e00\u5929\u6240\u9700\u7684\u8425\u517b \u8fd0\u52a8\u524d\u7684\u8425\u517b\uff1a\u63d0\u4f9b\u8bad\u7ec3\u6240\u9700\u7684\u80fd\u91cf \u51cf\u91cd\u996e\u98df\u6cd5 \u5c06\u996e\u98df\u878d\u5165\u751f\u6d3b\u4e2d 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