{"id":40093,"date":"2019-07-19T08:00:00","date_gmt":"2019-07-19T14:00:00","guid":{"rendered":"https:\/\/askthescientists.com\/?p=40093"},"modified":"2019-07-10T08:50:02","modified_gmt":"2019-07-10T14:50:02","slug":"post-workout-meals","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/post-workout-meals\/","title":{"rendered":"\u904b\u52d5\u5f8c\u5065\u5eb7\u5403\u6cd5\u2014\u2014\u61c9\u8a72\u5403\u4ec0\u9ebc\u8207\u61c9\u8a72\u4ec0\u9ebc\u6642\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\u6642\u9593\u8207\u7cbe\u529b\u904b\u52d5\u662f\u975e\u5e38\u91cd\u8981\u7684\u7b2c\u4e00\u6b65\u3002\u4f46\u662f\uff0c\u9019\u53ea\u662f\u596e\u9b25\u904e\u7a0b\u7684\u4e00\u534a\u3002\u4e0d\u8ad6\u60a8\u60f3\u6e1b\u91cd\u3001\u589e\u808c\u6216\u662f\u5b8c\u6210\u7b2c\u4e00\u5834\u4e09\u9805\u5168\u80fd\u6bd4\u8cfd\uff0c\u60a8\u7684\u98f2\u98df\u662f\u6210\u529f\u7f3a\u4e00\u4e0d\u53ef\u7684\u95dc\u9375\u3002\u60a8\u6240\u651d\u53d6\u7684\u98df\u7269\u5e6b\u52a9\u60a8\u5728\u904b\u52d5\u6642\u88dc\u5145\u80fd\u91cf\u548c\u589e\u9577\u808c\u8089\u3002\u5982\u679c\u60a8\u53ea\u662f\u55ae\u7d14\u5730\u9075\u5faa\u5b8c\u7f8e\u7684\u904b\u52d5\u8ab2\u8868\u537b\u5ffd\u7565\u4e86\u98f2\u98df\uff0c\u90a3\u5c31\u524d\u529f\u76e1\u68c4\u4e86\u3002\u4fd7\u8a71\u8aaa\u7684\u597d\u2014\u2014\u300c\u4eba\u5982\u5176\u98df\u300d\u2014\u2014\u9019\u53e5\u8a71\u5957\u7528\u5728\u904b\u52d5\u524d\u8207\u904b\u52d5\u5f8c\u7684\u90a3\u9910\u6700\u5408\u9069\u4e0d\u904e\u4e86\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/preworkout-foods\/\">\u5728\u60a8\u904b\u52d5\u524d\uff0c\u60a8\u8981\u70ba\u63a5\u4e0b\u4f86\u7684\u8a13\u7df4\u88dc\u5145\u8db3\u5920\u7684\u80fd\u91cf<\/a>\u3002\u4f46\u662f\u5982\u679c\u60a8\u6709\u8b80\u904e\u95dc\u65bc\u904b\u52d5\u5f8c\u61c9\u8a72\u8981\u5403\u4ec0\u9ebc\u6216\u662f\u904b\u52d5\u5f8c\u7684\u98f2\u98df\uff0c\u90a3\u5c31\u6709\u5929\u58e4\u4e4b\u5225\u7684\u5dee\u7570\u4e86\u3002\u60a8\u53ef\u80fd\u807d\u904e\u50cf\u662f\u651d\u53d6\u71df\u990a\u7d20\u7684\u6642\u6a5f\u53ca\u78b3\u6c34\u5316\u5408\u7269\u8207\u86cb\u767d\u8cea\u6bd4\u4f8b\u7b49\u8aaa\u6cd5\u3002\u672c\u6587\u7ae0\u5c07\u5f37\u8abf\u904b\u52d5\u5f8c\u98f2\u98df\u8a72\u5403\u4ec0\u9ebc\uff0c\u4ee5\u53ca\u60a8\u8a72\u6ce8\u91cd\u7684\u71df\u990a\u7d20\u3002<\/p>\n<table>\n<tbody>\n<tr>\n<td style=\"font-size: 18px; background-color: #fff;\" width=\"100%\"><strong>\u4e00\u5929\u6240\u9700\u7684\u71df\u990a<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hant\/preworkout-foods\/\">\u904b\u52d5\u524d\u7684\u71df\u990a\uff1a\u63d0\u4f9b\u8a13\u7df4\u6240\u9700\u7684\u80fd\u91cf<\/a><\/li>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hant\/diet-types\/\">\u6e1b\u91cd\u98f2\u98df\u6cd5<\/a><\/li>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hant\/diet-vs-lifestyle\/\">\u5c07\u98f2\u98df\u878d\u5165\u751f\u6d3b\u4e2d<\/a><\/li>\n<li><a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/macronutrients\/\">\u4ecb\u7d39\u5de8\u91cf\u53ca\u5fae\u91cf\u71df\u990a\u7d20<\/a><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>\u904b\u52d5\u5f8c\u7684\u90a3\u9910\u4ec0\u9ebc\u6642\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>\u904b\u52d5\u5f8c\u7684\u98f2\u98df\u6839\u64da\u500b\u4eba\u8eab\u9ad4\u800c\u5b9a\u3002\u6700\u4e3b\u8981\u7684\u539f\u56e0\u662f\u60a8\u7684\u8eab\u9ad4\u624d\u525b\u71c3\u71d2\u4e86\u8a31\u591a<a href=\"https:\/\/askthescientists.com\/zh-hant\/understanding-calories\/\">\u71b1\u91cf<\/a>\uff0c\u56e0\u6b64\u60a8\u5f88\u6709\u53ef\u80fd\u6703\u611f\u5230\u98e2\u9913\u3002\u9019\u4e5f\u555f\u52d5\u4e86\u81ea\u9ad4\u88dc\u5145\u80fd\u91cf\u7684\u6a5f\u5236\u3002\u904b\u52d5\u6642\u6703\u6495\u88c2\u808c\u8089\uff0c\u9019\u6642\u60a8\u5c31\u9700\u8981\u9760\u86cb\u767d\u8cea\u4f86\u4fee\u5efa\u808c\u8089\u3002<\/p>\n<p>\u60a8\u5728\u904b\u52d5\u5f8c\u6240\u611f\u5230\u7684\u98e2\u9913\u611f\u4e0d\u50c5\u50c5\u662f\u552f\u4e00\u8b93\u60a8\u60f3\u8981\u9032\u9910\u7684\u539f\u52d5\u529b\u3002\u79d1\u5b78\u7814\u7a76\u6307\u51fa\u60a8\u61c9\u8a72\u5728\u904b\u52d5\u5f8c\u651d\u53d6\u98df\u7269\u3002<\/p>\n<p>\u5c0d\u65bc\u904b\u52d5\u5f8c\u98f2\u98df\u7684\u7814\u7a76\uff0c\u4e00\u4e9b\u65e9\u671f\u7684\u7814\u7a76\u54e1\u7d66\u904b\u52d5\u54e1\u5de7\u514b\u529b\u725b\u5976\u70ba\u904b\u52d5\u5f8c\u9910\uff08\u672c\u6587\u5f8c\u9762\u5c07\u70ba\u60a8\u4ecb\u7d39\u9019\u7a2e\u300c\u7406\u60f3\u7684\u300d\u98f2\u6599\uff09\u3002\u6bd4\u8d77\u5728\u904b\u52d5\u5f8c\u4e0d\u651d\u53d6\u4efb\u4f55\u98df\u7269\u7684\u4eba\u4f86\u8aaa\uff0c\u5de7\u514b\u529b\u725b\u5976\u80fd\u589e\u9032\u80fd\u91cf\u53ca\u4fee\u88dc\u808c\u8089\u3002\u628a\u63e1\u559d\u5de7\u514b\u529b\u725b\u5976\u7684\u6700\u4f73\u6642\u6a5f\uff0c\u624d\u80fd\u8b93\u8eab\u9ad4\u4eab\u6709\u9019\u4e9b\u76ca\u8655\u3002<\/p>\n<p>\u904b\u52d5\u5f8c\u6700\u4f73\u7684\u98f2\u98df\u651d\u53d6\u6642\u9593\u7a31\u70ba\u300c\u71df\u990a\u9ec3\u91d1\u6642\u6a5f\u300d\u3002\u5927\u591a\u6578\u7684\u65e9\u671f\u7814\u7a76\u7686\u6e2c\u8a66\u53c3\u8207\u8005\u5728\u904b\u52d5\u5b8c\u5f8c 15 \u5206\u9418\u6216 30 \u5206\u9418\u99ac\u4e0a\u9032\u98df\u3002\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u60a8\u53ef\u80fd\u807d\u904e\u6709\u4eba\u8aaa\u60a8\u61c9\u8a72\u8981\u5728\u904b\u52d5\u5b8c\u5f8c 30 \u5206\u9418\u5167\u5403\u6771\u897f\u3002\u4f46\u662f\uff0c\u9019\u4e9b\u5927\u90e8\u5206\u7684\u65e9\u671f\u7814\u7a76\u4e26\u6c92\u6709\u8207\u66f4\u9577\u7684\u6642\u9593\u505a\u6bd4\u8f03\u3002<\/p>\n<p>\u8fd1\u671f\u7814\u7a76\u5c07\u65e9\u671f\u7814\u7a76\u505a\u66f4\u6df1\u5165\u7684\u63a2\u8a0e\u3002\u7814\u7a76\u54e1\u6e2c\u8a66\u5728\u904b\u52d5\u5f8c\u4e00\u81f3\u5169\u500b\u5c0f\u6642\u5f8c\u624d\u9032\u98df\u7684\u7d50\u679c\u3002\u4ed6\u5011\u540c\u6642\u4e5f\u8abf\u67e5\u7981\u98df\u904b\u52d5\u8207\u904b\u52d5\u524d\u9032\u9910\u7684\u5dee\u7570\u3002\u8abf\u67e5\u7d50\u679c\u4e0d\u50c5\u53ea\u662f\u300c\u5728\u904b\u52d5\u5f8c\u7684 30 \u5206\u9418\u5167\u9032\u98df\u300d\u5982\u6b64\u7c21\u55ae\u3002<\/p>\n<h3>\u7814\u7a76\u5831\u544a\u600e\u9ebc\u8aaa<\/h3>\n<p>\u7814\u7a76\u7d50\u679c\u986f\u793a\u5728\u7279\u5b9a\u60c5\u6cc1\u4e0b\uff0c\u904b\u52d5\u5f8c\u98f2\u98df\u986f\u5f97\u66f4\u70ba\u91cd\u8981\u3002\u7576\u60a8\u5728\u7981\u98df\u6216\u53ea\u6709\u651d\u53d6\u5c11\u91cf\u98df\u7269\u6642\u904b\u52d5\uff0c\u4f8b\u5982\u5728\u5403\u65e9\u9910\u524d\u904b\u52d5\uff0c\u904b\u52d5\u5f8c\u98f2\u98df\u5c31\u66f4\u7f3a\u4e00\u4e0d\u53ef\u3002<\/p>\n<p>\u5982\u679c\u60a8\u6b63\u5728\u63a7\u5236\u5361\u8def\u91cc\u651d\u53d6\u91cf\uff08\u6e1b\u91cd\uff09\uff0c\u904b\u52d5\u5f8c\u98f2\u98df\u5c0d\u60a8\u4e5f\u662f\u5341\u5206\u91cd\u8981\u3002\u9019\u4ee3\u8868\u60f3\u8981\u6e1b\u91cd\u7684\u4eba\u61c9\u6ce8\u610f\u904b\u52d5\u524d\u53ca\u904b\u52d5\u5f8c\u7684\u5361\u8def\u91cc\u6bd4\u4f8b\u3002<\/p>\n<p>\u904b\u52d5\u5f8c\u98f2\u98df\u6240\u5e36\u4f86\u7684\u76ca\u8655\u5c0d\u904b\u52d5\u524d\u651d\u53d6\u5927\u91cf\u98df\u7269\u6216\u662f\u60f3\u8981\u589e\u52a0\u5361\u8def\u91cc\uff08\u589e\u91cd\uff09\u7684\u4eba\u4f86\u8aaa\u6c92\u6709\u90a3\u9ebc\u986f\u8457\u3002\u4e0d\u904e\u60a8\u9084\u662f\u53ef\u4ee5\u5f9e\u904b\u52d5\u5f8c\u98f2\u98df\u4e2d\u7372\u76ca\uff0c\u6240\u4ee5\u60a8\u9084\u662f\u53ef\u4ee5\u8a08\u5283\u60a8\u7684\u904b\u52d5\u5f8c\u98f2\u98df\u3002<\/p>\n<p>\u6700\u65b0\u7814\u7a76\u79fb\u9664\u4e86\u904b\u52d5\u5f8c\u99ac\u4e0a\u9032\u98df\u7684\u8feb\u5207\u611f\u3002\u6240\u4ee5\uff0c\u60a8\u4e0d\u9700\u5728\u904b\u52d5\u5f8c\u5f9e\u5065\u8eab\u623f\u98db\u5954\u56de\u5bb6\u3002\u9078\u64c7\u904b\u52d5\u5f8c\u99ac\u4e0a\u5403\u9ede\u6771\u897f\u6216\u904b\u52d5\u5f8c\u5169\u500b\u5c0f\u6642\u518d\u9032\u98df\uff0c\u7686\u53ef\u7372\u5f97\u904b\u52d5\u5f8c\u98f2\u98df\u7684\u76ca\u8655\u3002<\/p>\n<h2>\u904b\u52d5\u5f8c\u61c9\u651d\u53d6\u7684\u71df\u990a<\/h2>\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\u61c9\u8a72\u77e5\u9053\uff0c\u8eab\u9ad4\u9700\u8981\u98df\u7269\u4f86\u7522\u751f\u80fd\u91cf\u4e26\u6210\u70ba\u9ad4\u529b\u7684\u57fa\u77f3\u3002\u904b\u52d5\u589e\u52a0\u80fd\u91cf\u7684\u9700\u6c42\uff0c\u4f46\u9019\u4e9b\u9700\u6c42\u7684\u589e\u52a0\u4e26\u4e0d\u4ee3\u8868\u71df\u990a\u7d20\u4e5f\u8981\u76f8\u7b49\u7684\u589e\u52a0\u3002\u6709\u4e9b\u71df\u990a\u7d20\u5728\u4fee\u5fa9\u53ca\u589e\u808c\u4e0a\u66f4\u4f86\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-hant\/qa\/protein\/\">\u86cb\u767d\u8cea<\/a>\u662f\u60a8\u9ad4\u5167\u808c\u8089\u7684\u57fa\u790e\u3002\u7576\u60a8\u5728\u904b\u52d5\u6642\u808c\u8089\u6703\u6709\u6240\u640d\u50b7\uff0c\u800c\u60a8\u7684\u8eab\u9ad4\u6b63\u9700\u8981\u81b3\u98df\u86cb\u767d\u8cea\u4f86\u81ea\u9ad4\u91cd\u5efa\u3002\u904b\u52d5\u4e5f\u6703\u4fc3\u6210\u984d\u5916\u7684\u808c\u8089\u751f\u6210\uff0c\u9019\u4e5f\u5c31\u662f\u70ba\u4ec0\u9ebc\u8209\u91cd\u8a13\u7df4\u53ef\u4ee5\u5e6b\u52a9\u60a8\u66f4\u5065\u58ef\u3002\u5982\u6b64\u4e00\u4f86\uff0c\u60a8\u5c0d\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u7684\u9700\u6c42\u8b8a\u5927\uff0c\u5b83\u4e5f\u6210\u70ba\u904b\u52d5\u5f8c\u98f2\u98df\u4e2d\u512a\u5148\u88dc\u5145\u7684\u71df\u990a\u7d20\u4e4b\u4e00\u3002<\/p>\n<p>\u60a8\u7684\u86cb\u767d\u8cea\u9700\u6c42\u6839\u64da\u60a8\u7684\u9ad4\u578b\u8207\u63a5\u4e0b\u4f86\u4e00\u5929\u6240\u651d\u53d6\u7684\u86cb\u767d\u8cea\u91cf\u6709\u95dc\u3002\u76e1\u53ef\u80fd\u5728\u904b\u52d5\u5f8c\u651d\u53d6 20\uff0d40 \u516c\u514b\u7684\u86cb\u767d\u8cea\uff080.25\uff0d0.40\u00a0\u516c\u514b\/\u516c\u65a4\u7684\u8eab\u9ad4\u8cea\u91cf\uff09\u3002\u5982\u679c\u60a8\u7684\u9ad4\u578b\u504f\u7626\uff0c\u53ef\u4ee5\u8a2d\u5b9a\u651d\u53d6 20 \u516c\u514b\u7684\u86cb\u767d\u8cea\u3002\u9ad4\u578b\u504f\u58ef\u7684\u4eba\u61c9\u5728\u904b\u52d5\u5f8c\u651d\u53d6\u5927\u7d04 40 \u516c\u514b\u7684\u86cb\u767d\u8cea\u3002<\/p>\n<p>\u9664\u4e86\u5728\u904b\u52d5\u5f8c\u88dc\u5145\u86cb\u767d\u8cea\u5916\uff0c\u60a8\u61c9\u8a72\u5617\u8a66\u5728\u5269\u9918\u7684\u4e00\u5929\u5167\u651d\u53d6 4\uff0d5 \u6b21\u7b49\u91cf\u7684\u86cb\u767d\u8cea\uff0820\uff0d40 \u516c\u514b\uff09\u3002<\/p>\n<p>\u6ce8\u91cd\u651d\u53d6\u512a\u8cea\u86cb\u767d\u8cea\u4f86\u6e90\u53ca\u5bcc\u542b\u5fc5\u8981\u6c28\u57fa\u9178\u3002\u4e00\u4e9b\u6700\u4f73\u5b8c\u6574\u86cb\u767d\u8cea\u4f86\u6e90\u5982\u725b\u5976\u3001\u96de\u86cb\u3001\u5927\u8c46\u86cb\u767d\u53ca\u8089\u985e\u3002 \u86cb\u767d\u8cea\u6d88\u5316\u7387\u6821\u6b63\u6c28\u57fa\u9178\u8a55\u5206\uff08PDCAAS\uff09\u662f\u6e2c\u91cf\u86cb\u767d\u8cea\u54c1\u8cea\u7684\u5de5\u5177\u3002\u5b83\u53ef\u4ee5\u5e6b\u52a9\u60a8\u77e5\u9053\u61c9\u8a72\u651d\u53d6\u54ea\u7a2e\u9ad8\u86cb\u767d\u8cea\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\u8cea\u4fee\u5fa9\u6495\u88c2\u7684\u808c\u8089\uff0c<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/carbohydrates\/\">\u78b3\u6c34\u5316\u5408\u7269<\/a>\u80fd\u5e6b\u52a9\u88dc\u5145\u8017\u8cbb\u7684\u80fd\u91cf\u3002\u7cd6\u539f\u2014\u2014\u5132\u5b58\u7684\u8461\u8404\u7cd6\u2014\u2014\u662f\u60a8\u958b\u59cb\u904b\u52d5\u5f8c\u7b2c\u4e00\u500b\u5c0f\u6642\u7684\u80fd\u91cf\u4e3b\u8981\u4f86\u6e90\u3002\u904b\u52d5\u6642\u9593\u8d8a\u9577\u3001\u8d8a\u6fc0\u70c8\uff0c\u7cd6\u539f\u7684\u5132\u5b58\u91cf\u5c31\u5931\u53bb\u8d8a\u591a\uff0c\u60a8\u7684\u8eab\u9ad4\u5c31\u9700\u8981\u88dc\u5145\u66f4\u591a\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<p>15 \u591a\u5e74\u524d\u7684\u7814\u7a76\u5efa\u8b70\u651d\u53d6\u78b3\u6c34\u5316\u5408\u7269\u8207\u86cb\u767d\u8cea\u7684\u9ec3\u91d1\u6bd4\u4f8b\u70ba 3\uff1a1 \u81f3 6\uff1a1\u3002\u96d6\u7136\u73fe\u5728\u9019\u9805\u5efa\u8b70\u6bd4\u4f8b\u9084\u662f\u6709\u6548\u7684\uff0c\u66f4\u591a\u7814\u7a76\u5efa\u8b70\u60a8\u61c9\u8a72\u6839\u64da\u904b\u52d5\u91cf\u53ca\u6574\u9ad4\u98f2\u98df\u800c\u659f\u914c\u651d\u53d6\u91cf\u3002<\/p>\n<p>\u60a8\u53ef\u4ee5\u5728\u904b\u52d5\u524d\u53ca\u904b\u52d5\u5f8c\u651d\u53d6\u78b3\u6c34\u5316\u5408\u7269\u3002<a href=\"https:\/\/askthescientists.com\/zh-hant\/preworkout-foods\/\">\u5728\u904b\u52d5\u524d\u651d\u53d6\u78b3\u6c34\u5316\u5408\u7269\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5728\u8a13\u7df4\u5145\u6eff\u80fd\u91cf\u4e26\u9054\u5230\u904b\u52d5\u7684\u6700\u4f73\u6548\u679c<\/a>\u3002\u5982\u679c\u60a8\u8a08\u5283\u9577\u6642\u9593\u3001\u96e3\u5ea6\u9ad8\u7684\u904b\u52d5\u8a13\u7df4\uff0c\u60a8\u4e5f\u53ef\u4ee5\u5728\u904b\u52d5\u4e2d\u651d\u53d6\u5c11\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<p>\u81f3\u65bc\u904b\u52d5\u5f8c\u7684\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\u91cf\uff0c\u60a8\u9700\u8981\u6839\u64da\u4e00\u5929\u7684\u7e3d\u5361\u8def\u91cc\u91cf\u4f86\u8a08\u7b97\u3002\u904b\u52d5\u5f8c\u88dc\u5145\u78b3\u6c34\u5316\u5408\u7269\u5341\u5206\u91cd\u8981\uff0c\u7136\u800c\u904e\u91cf\u5247\u6703\u5feb\u901f\u7528\u76e1\u4e00\u5929\u7684\u5361\u8def\u91cc\u91cf\u3002\u9019\u5c0d\u60f3\u8981\u6e1b\u91cd\u7684\u4eba\u4f86\u8aaa\u5c24\u70ba\u95dc\u9375\u3002\u4ee5\u651d\u53d6\u86cb\u767d\u8cea\u70ba\u512a\u5148\uff0c\u518d\u6839\u64da\u5141\u8a31\u7684\u5361\u8def\u91cc\u52a0\u5165\u9069\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n<p>\u4f46\u5982\u679c\u60a8\u60f3\u8981\u6e1b\u91cd\uff0c\u540c\u6642\u53c8\u525b\u5b8c\u6210\u4e00\u500b\u6fc0\u70c8\u7684\u8a13\u7df4\u5462\uff1f\u5e7e\u767e\u516c\u514b\u7684\u78b3\u6c34\u5316\u5408\u7269\u53ef\u80fd\u5c31\u4e0d\u5408\u9069\u4e86\u3002\u4e0d\u904e\u5982\u679c\u60a8\u7684\u904b\u52d5\u91cf\u6c92\u6709\u90a3\u9ebc\u5927\u540c\u6642\u4e5f\u60f3\u8981\u6e1b\u91cd\uff0c\u651d\u53d6\u5c11\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\uff08\u4f4e\u65bc 50 \u516c\u514b\uff09\u624d\u80fd\u5e6b\u52a9\u60a8\u4eab\u300c\u7626\u300d\u4e0d\u589e\u80a5\u3002<\/p>\n<h3>\u8102\u80aa<\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/fat\/\">\u8102\u80aa<\/a>\u5728\u904b\u52d5\u5f8c\u7684\u4fee\u5fa9\u4e0d\u6bd4\u86cb\u767d\u8cea\u6216\u78b3\u6c34\u5316\u5408\u7269\u4f86\u5f97\u6709\u76f4\u63a5\u7684\u5f71\u97ff\u3002\u904e\u91cf\u7684\u8102\u80aa\u6703\u6e1b\u7de9\u8eab\u9ad4\u6240\u9700\u7684\u86cb\u767d\u8cea\u53ca\u78b3\u6c34\u5316\u5408\u7269\u7684\u5438\u6536\u7387\u3002 \u4f46\u9019\u4e26\u4e0d\u4ee3\u8868\u60a8\u61c9\u8a72\u907f\u514d\u5728\u904b\u52d5\u5f8c\u651d\u53d6\u8102\u80aa\u3002<\/p>\n<p>\u60a8\u53ef\u4ee5\u651d\u53d6\u9ad8\u91cf\u7684\u86cb\u767d\u8cea\u53ca\u78b3\u6c34\u5316\u5408\u7269<strong>\uff0c<\/strong>\u540c\u6642\u5bcc\u542b\u8102\u80aa\u7684\u98f2\u98df\u3002\u53ea\u8981\u60a8\u4e0d\u651d\u53d6\u904e\u91cf\u6216\u662f\u592a\u64d4\u5fc3\u7279\u5b9a\u7684\u8102\u80aa\u91cf\u5373\u53ef\u3002<\/p>\n<h3>\u5de7\u514b\u529b\u725b\u5976\uff1f<\/h3>\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\u70ba\u5fa9\u539f\u7684\u71df\u990a\u98f2\u98df\u3002\u9019\u9805\u7814\u7a76\u986f\u793a\u5728\u808c\u8089\u53ca\u80fd\u91cf\u7684\u5fa9\u539f\u4e0a\u6709\u6b63\u9762\u7684\u7d50\u679c\u3002\u9019\u4e5f\u8b93\u8a31\u591a\u4eba\u958b\u59cb\u628a\u5de7\u514b\u529b\u725b\u5976\u4f5c\u70ba\u904b\u52d5\u5f8c\u98f2\u98df\u7684\u4e00\u90e8\u5206\u3002<\/p>\n<p>\u5de7\u514b\u529b\u725b\u5976\u958b\u59cb\u6210\u4e86\u904b\u52d5\u5f8c\u98f2\u98df\u7684\u4e3b\u6d41\uff0c\u4e26\u6709\u300c\u7406\u60f3\u300d\u904b\u52d5\u5f8c\u98f2\u54c1\u7684\u540d\u8b7d\u3002\u5b83\u540c\u6642\u64c1\u6709\u86cb\u767d\u8cea\u53ca\u78b3\u6c34\u5316\u5408\u7269\u7684\u300c\u9ec3\u91d1\u6bd4\u4f8b\u300d\uff0c\u96d6\u7136\u6709\u6642\u9019\u500b\u6bd4\u4f8b\u70ba 3\uff1a1\uff08\u78b3\u6c34\u5316\u5408\u7269\uff1a\u86cb\u767d\u8cea\uff09\uff0c\u6709\u6642\u70ba 4\uff1a1\uff0c\u751a\u81f3\u6700\u9ad8\u70ba 6\uff1a1\u3002<\/p>\n<p>\u70ba\u4ec0\u9ebc\u9019\u9ebc\u591a\u4e0d\u540c\u7684\u6bd4\u4f8b\uff1f\u90a3\u662f\u56e0\u70ba\u4e0d\u540c\u7a2e\u985e\u7684\u5de7\u514b\u529b\u725b\u5976\u6240\u542b\u7684\u78b3\u6c34\u5316\u5408\u7269\u53ca\u8102\u80aa\u6bd4\u4f8b\u4e0d\u76e1\u76f8\u540c\u3002\u8a31\u591a\u7814\u7a76\u54e1\u3001\u71df\u990a\u5e2b\u53ca\u79c1\u4eba\u6559\u7df4\u4f7f\u7528\u7684\u914d\u65b9\u90fd\u6703\u6709\u4e9b\u8a31\u7684\u5dee\u7570\u3002\u6700\u5f8c\uff0c\u6211\u5011\u4e5f\u5f9e\u66f4\u591a\u7814\u7a76\u767c\u73fe\uff0c\u5176\u5be6\u4e26\u6c92\u6709\u6240\u8b02\u7684\u300c\u9ec3\u91d1\u6bd4\u4f8b\u300d\u3002\u60a8\u904b\u52d5\u5f8c\u7684\u98f2\u98df\u5b8c\u5168\u6839\u64da\u500b\u4eba\u7684\u9ad4\u8cea\u3001\u904b\u52d5\u91cf\u53ca\u98f2\u98df\u800c\u505a\u8abf\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-hant\/hydration\/\">\u6c34\u5206\u662f\u5e6b\u52a9\u60a8\u8eab\u9ad4\u7dad\u6301\u826f\u597d\u904b\u4f5c\u7684\u529f\u81e3\u4e4b\u4e00<\/a>\u3002\u7576\u60a8\u5728\u904b\u52d5\u6642\uff0c\u60a8\u5931\u53bb\u7684\u6c34\u5206\u85c9\u7531\u6c57\u6c34\u6392\u51fa\uff0c\u6240\u4ee5\u53ca\u6642\u88dc\u5145\u6c34\u5206\u6975\u70ba\u91cd\u8981\u3002<\/p>\n<p>\u8acb\u78ba\u4fdd\u5728\u904b\u52d5\u6642\u651d\u53d6\u8db3\u5920\u7684\u6c34\u5206\u3002\u6bcf\u5c0f\u6642\u4eba\u9ad4\u80fd\u85c9\u7531\u6c57\u6c34\u6d41\u5931 1\uff0d3 \u516c\u5347\u7684\u6c34\u5206\u3002\u60a8\u904b\u52d5\u5f8c\u7684\u6c34\u5206\u651d\u53d6\u91cf\u76ee\u6a19\u61c9\u88dc\u8db3\u5728\u904b\u52d5\u4e2d\u7121\u6cd5\u88dc\u5145\u7684\u6c34\u5206\u6d41\u5931\u91cf\u3002<\/p>\n<p>\u6cc1\u4e14\u60a8\u5728\u6d41\u6c57\u6642\u4e0d\u50c5\u50c5\u53ea\u662f\u6d41\u5931\u6c34\u5206\u3002\u6c57\u6c34\u542b\u6709\u5927\u91cf\u7684\u7d0d\uff0c\u9019\u662f\u60a8\u5fc5\u9808\u88dc\u5145\u7684\u71df\u990a\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\u9e7d\u5206<\/strong><\/p>\n<p>\u6d41\u6c57\u7387\uff1a1\uff0d3 \u516c\u5347\/\u5c0f\u6642<\/p>\n<p>X<\/p>\n<p>\u6c57\u4e2d\u7684\u9209\u542b\u91cf\uff1a0.5\uff0d2 \u516c\u514b\/\u516c\u5347<\/p>\n<p>=<\/p>\n<p>\u6d41\u5931\u7684\u7d0d\u542b\u91cf\uff1a 0.5\uff0d6 \u516c\u514b\u9209\/\u5c0f\u6642<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u60a8\u6bcf\u5c0f\u6642\u6703\u85c9\u7531\u6c57\u6c34\u6d41\u5931 0.5\uff0d6 \u516c\u514b\u7684\u7d0d\u3002\u60a8\u61c9\u5728\u904b\u52d5\u5f8c\u651d\u53d6\u8eab\u9ad4\u6240\u9700\u7684\u86cb\u767d\u8cea\u8207\u78b3\u6c34\u5316\u5408\uff0c\u540c\u6642\u88dc\u5145\u6d41\u5931\u7684\u9209\u3002\u5982\u679c\u60a8\u7684\u904b\u52d5\u904e\u9577\uff0c\u60a8\u61c9\u8a72\u5728\u904b\u52d5\u4e2d\u88dc\u5145\u5fc5\u8981\u7926\u7269\u8cea\u3002\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u5927\u591a\u6578\u7684\u904b\u52d5\u98f2\u6599\u90fd\u6703\u6dfb\u52a0\u7d0d\u5728\u88e1\u9762\u3002<\/p>\n<h2>\u6839\u64da\u60a8\u7684\u9700\u6c42\u8abf\u6574\u98f2\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>\u7576\u60a8\u6c7a\u5b9a\u4e86\u60a8\u7684\u904b\u52d5\u5f8c\u98f2\u98df\uff0c\u651d\u53d6\u98df\u7269\u7684\u5206\u91cf\u4e5f\u4e0d\u5bb9\u5c0f\u89b7\u3002\u98df\u7269\u651d\u53d6\u91cf\u7531\u500b\u4eba\u800c\u5b9a\uff0c\u9019\u4e5f\u662f\u79d1\u5b78\u7814\u7a76\u4e0d\u518d\u5efa\u8b70\u60a8\u53ea\u559d\u4e00\u676f\u5de7\u514b\u529b\u725b\u5976\u3002\u904b\u52d5\u5f8c\u98f2\u7528\u5de7\u514b\u529b\u725b\u5976\u6c92\u4ec0\u9ebc\u4e0d\u597d\uff0c\u5b83\u4e5f\u53ef\u4ee5\u6210\u70ba\u60a8\u98f2\u98df\u7684\u4e00\u90e8\u5206\u3002\u4f46\u662f\u60a8\u53ef\u80fd\u6703\u9700\u8981\u8abf\u6574\u5176\u5b83\u66f4\u591a\u6216\u66f4\u5c11\u7684\u98df\u7269\u651d\u53d6\u91cf\u3002<\/p>\n<p>\u60a8\u7684\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u662f\u6839\u64da\u60a8\u7684\u9ad4\u578b\u800c\u6c7a\u5b9a\uff0c\u800c\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\u91cf\u662f\u7531\u4e00\u5929\u7684\u7e3d\u5361\u8def\u91cc\u6578\u53ca\u904b\u52d5\u524d\u6240\u651d\u53d6\u7684\u98df\u7269\u800c\u8b8a\u5316\u3002\u60a8\u61c9\u8a72\u5728\u904b\u52d5\u6642\u96a8\u6642\u88dc\u5145\u6c34\u5206\uff0c\u4e26\u5728\u904b\u52d5\u5f8c\u7684\u98f2\u98df\u6839\u64da\u8eab\u9ad4\u7684\u9700\u6c42\u6301\u7e8c\u88dc\u7d66\u6c34\u5206\u3002<\/p>\n<p>\u5168\u90e8\u7684\u56e0\u7d20\u5c07\u6839\u64da\u500b\u4eba\u9700\u6c42\u800c\u8207\u5176\u4eba\u4e0d\u540c\u3002\u6240\u4ee5\u6df1\u5165\u4e86\u89e3\u9019\u4e9b\u71df\u990a\u6210\u5206\u4e26\u8046\u807d\u60a8\u8eab\u9ad4\u7684\u9700\u6c42\uff0c\u5982\u6b64\u4e00\u4f86\u624d\u80fd\u5e6b\u52a9\u904b\u52d5\u76ee\u6a19\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-74bb09a3d3491758980a4aa9599625d0'  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=\"\u53c3\u8003\u8cc7\u6599\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u8cc7\u6599\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u8cc7\u6599\">\u53c3\u8003\u8cc7\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\u6642\u9593\u8207\u7cbe\u529b\u904b\u52d5\u662f\u975e\u5e38\u91cd\u8981\u7684\u7b2c\u4e00\u6b65\u3002\u4f46\u662f\uff0c\u9019\u53ea\u662f\u596e\u9b25\u904e\u7a0b\u7684\u4e00\u534a\u3002\u4e0d\u8ad6\u60a8\u60f3\u6e1b\u91cd\u3001\u589e\u808c\u6216\u662f\u5b8c\u6210\u7b2c\u4e00\u5834\u4e09\u9805\u5168\u80fd\u6bd4\u8cfd\uff0c\u60a8\u7684\u98f2\u98df\u662f\u6210\u529f\u7f3a\u4e00\u4e0d\u53ef\u7684\u95dc\u9375\u3002\u60a8\u6240\u651d\u53d6\u7684\u98df\u7269\u5e6b\u52a9\u60a8\u5728\u904b\u52d5\u6642\u88dc\u5145\u80fd\u91cf\u548c\u589e\u9577\u808c\u8089\u3002\u5982\u679c\u60a8\u53ea\u662f\u55ae\u7d14\u5730\u9075\u5faa\u5b8c\u7f8e\u7684\u904b\u52d5\u8ab2\u8868\u537b\u5ffd\u7565\u4e86\u98f2\u98df\uff0c\u90a3\u5c31\u524d\u529f\u76e1\u68c4\u4e86\u3002\u4fd7\u8a71\u8aaa\u7684\u597d\u2014\u2014\u300c\u4eba\u5982\u5176\u98df\u300d\u2014\u2014\u9019\u53e5\u8a71\u5957\u7528\u5728\u904b\u52d5\u524d\u8207\u904b\u52d5\u5f8c\u7684\u90a3\u9910\u6700\u5408\u9069\u4e0d\u904e\u4e86\u3002 \u5728\u60a8\u904b\u52d5\u524d\uff0c\u60a8\u8981\u70ba\u63a5\u4e0b\u4f86\u7684\u8a13\u7df4\u88dc\u5145\u8db3\u5920\u7684\u80fd\u91cf\u3002\u4f46\u662f\u5982\u679c\u60a8\u6709\u8b80\u904e\u95dc\u65bc\u904b\u52d5\u5f8c\u61c9\u8a72\u8981\u5403\u4ec0\u9ebc\u6216\u662f\u904b\u52d5\u5f8c\u7684\u98f2\u98df\uff0c\u90a3\u5c31\u6709\u5929\u58e4\u4e4b\u5225\u7684\u5dee\u7570\u4e86\u3002\u60a8\u53ef\u80fd\u807d\u904e\u50cf\u662f\u651d\u53d6\u71df\u990a\u7d20\u7684\u6642\u6a5f\u53ca\u78b3\u6c34\u5316\u5408\u7269\u8207\u86cb\u767d\u8cea\u6bd4\u4f8b\u7b49\u8aaa\u6cd5\u3002\u672c\u6587\u7ae0\u5c07\u5f37\u8abf\u904b\u52d5\u5f8c\u98f2\u98df\u8a72\u5403\u4ec0\u9ebc\uff0c\u4ee5\u53ca\u60a8\u8a72\u6ce8\u91cd\u7684\u71df\u990a\u7d20\u3002 \u4e00\u5929\u6240\u9700\u7684\u71df\u990a \u904b\u52d5\u524d\u7684\u71df\u990a\uff1a\u63d0\u4f9b\u8a13\u7df4\u6240\u9700\u7684\u80fd\u91cf \u6e1b\u91cd\u98f2\u98df\u6cd5 \u5c07\u98f2\u98df\u878d\u5165\u751f\u6d3b\u4e2d 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