{"id":74866,"date":"2024-09-10T10:00:35","date_gmt":"2024-09-10T16:00:35","guid":{"rendered":"https:\/\/askthescientists.com\/?p=74866"},"modified":"2025-09-29T09:22:22","modified_gmt":"2025-09-29T15:22:22","slug":"sleep-muscle","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/sleep-muscle\/","title":{"rendered":"\u8eab\u9ad4\u5982\u4f55\u900f\u904e\u7761\u7720\u4f86\u589e\u5f37\u9ad4\u80fd"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-74848\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2024\/09\/AdobeStock_230119725.jpeg\" alt=\"\" width=\"835\" height=\"557\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2024\/09\/AdobeStock_230119725.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2024\/09\/AdobeStock_230119725-400x267.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2024\/09\/AdobeStock_230119725-768x512.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2024\/09\/AdobeStock_230119725-705x470.jpeg 705w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u6c92\u6709\u4ec0\u9ebc\u6bd4\u5b9a\u671f\u53bb\u5065\u8eab\u623f\uff0c\u537b\u6c92\u6709\u898b\u5230\u6210\u6548\u66f4\u6cae\u55aa\u4e86\u3002\u5982\u679c\u60a8\u6709\u904e\u9019\u7a2e\u7d93\u9a57\uff0c\u60a8\u53ef\u80fd\u5df2\u7d93\u77e5\u9053\u5e38\u898b\u7684\u554f\u984c\uff1a\u71df\u990a\u3001\u6c34\u5206\u88dc\u5145\u548c\u904b\u52d5\u7d50\u69cb\u3002\uff08\u5982\u679c\u9084\u6c92\u6709\uff0c<a href=\"https:\/\/askthescientists.com\/strength-vs-cardio\/\">\u9019\u7bc7\u6587\u7ae0<\/a>\u662f\u4e00\u500b\u5f88\u597d\u7684\u958b\u59cb\uff01\uff09<\/p>\n<p>\u95dc\u9375\u5728\u65bc\uff0c\u589e\u808c\u548c\u7dad\u6301\u808c\u8089\u9700\u8981\u8003\u91cf\u5168\u9762\u7684\u5065\u5eb7\u548c\u5065\u8eab\u65b9\u6cd5\u3002\u4e5f\u5c31\u662f\u8aaa\uff0c\u60a8\u751f\u6d3b\u4e2d\u6bcf\u500b\u65b9\u9762\u90fd\u53ef\u80fd\u5f71\u97ff\u8eab\u9ad4\u5efa\u7acb\u548c\u808c\u8089\u4fee\u5fa9\u7684\u80fd\u529b\u3002\u5982\u679c\u60a8\u6709\u898f\u5f8b\u904b\u52d5\u3001\u71df\u990a\u5145\u8db3\u4e14\u4fdd\u6301\u8db3\u5920\u7684\u6c34\u5206\uff0c\u4f46\u4ecd\u7136\u6c92\u6709\u770b\u5230\u5065\u8eab\u6548\u679c\uff0c\u90a3\u5c31\u8a72\u8003\u616e\u60a8\u7684\u7761\u7720\u7fd2\u6163\u4e86\u3002<\/p>\n<h2>\u808c\u8089\u5206\u89e3\u8207\u4fee\u5fa9\uff1a 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(HGH)\uff0c\u9019\u662f\u4e00\u7a2e\u5728\u8166\u4e0b\u5782\u9ad4\u4e2d\u81ea\u7136\u7522\u751f\u7684\u8377\u723e\u8499\u3002\u9019\u7a2e\u8377\u723e\u8499\u5728\u8eab\u9ad4\u751f\u9577\u548c\u767c\u80b2\u904e\u7a0b\u4e2d\u626e\u6f14\u91cd\u8981\u7684\u89d2\u8272\uff0c\u56e0\u6b64\uff0c\u5b83\u5728\u8207\u5152\u7ae5\u548c\u9752\u5c11\u5e74\u5065\u5eb7\u76f8\u95dc\u7684\u8a0e\u8ad6\u4e2d\u7d93\u5e38\u51fa\u73fe\u3002\u5c0d\u65bc\u6210\u4eba\u4f86\u8aaa\uff0c\u4eba\u985e\u751f\u9577\u6fc0\u7d20\u5728\u9ad4\u5167\u4ecd\u626e\u6f14\u8457\u91cd\u8981\u7684\u89d2\u8272\uff0c\u5b83\u80fd\u5e6b\u52a9\u8eab\u9ad4\u5efa\u7acb\u65b0\u7684\u808c\u8089\u91cf\u3002<\/p>\n<p>\u8166\u4e0b\u5782\u9ad4\u4e0d\u6703\u6301\u7e8c\u5206\u6ccc\u4eba\u985e\u751f\u9577\u6fc0\u7d20\u3002\u5b83\u6703\u5728\u67d0\u4e9b\u60c5\u6cc1\u4e0b\u91cb\u653e\u4eba\u985e\u751f\u9577\u6fc0\u7d20\uff0c\u5305\u62ec\u904b\u52d5\u3001\u5275\u50b7\u548c\u7761\u7720\u3002\u901a\u5e38\u60c5\u6cc1\u4e0b\uff0c\u4eba\u9ad4\u5728\u665a\u4e0a\u7522\u751f\u548c\u5206\u6ccc\u7684\u4eba\u985e\u751f\u9577\u6fc0\u7d20\u6bd4\u767d\u5929\u591a\u3002\u7761\u7720\u6703\u5927\u5927\u589e\u52a0\u4eba\u985e\u751f\u9577\u6fc0\u7d20\u7684\u5206\u6ccc\u91cf\u3002<\/p>\n<h3>\u7cd6\u539f\u5132\u5b58<\/h3>\n<p>\u53e6\u4e00\u500b\u5f71\u97ff\u808c\u8089\u751f\u9577\u548c\u8868\u73fe\u7684\u56e0\u7d20\u662f\u808c\u8089\u4e2d\u5132\u5b58\u7684\u7cd6\u539f\u3002\u904b\u52d5\u6642\uff0c\u808c\u8089\u9700\u8981\u80fd\u91cf\uff0c\u901a\u5e38\u9019\u7a2e\u80fd\u91cf\u4ee5\u7cd6\u539f\u7684\u5f62\u5f0f\u63d0\u4f9b\uff0c\u7cd6\u539f\u662f\u4e00\u7a2e\u5132\u5b58\u5728\u808c\u8089\u7d44\u7e54\u4e2d\u7684\u8461\u8404\u7cd6\u3002\u7136\u800c\uff0c\u808c\u8089\u96a8\u6642\u80fd\u5920\u4f7f\u7528\u7684\u7cd6\u539f\u662f\u6709\u9650\u7684\u3002\u904b\u52d5\u6642\uff0c\u808c\u8089\u6703\u6d88\u8017\u6389\u5132\u5b58\u7684\u7cd6\u539f\uff0c\u9019\u6642\u60a8\u6703\u611f\u5230\u75b2\u52de\u3002<\/p>\n<p>\u5728\u7761\u89ba\u6642\uff0c\u8eab\u9ad4\u6703\u88dc\u5145\u808c\u8089\u7684\u7cd6\u539f\u91cf\uff0c\u8b93\u60a8\u80fd\u5920\u6bcf\u5929\u6301\u7e8c\u9032\u884c\u9ad8\u5f37\u5ea6\u8a13\u7df4\u3002\u7136\u800c\uff0c\u7f3a\u4e4f\u8db3\u5920\u7684\u7761\u7720\u808c\u8089\u6703\u611f\u5230\u66f4\u52a0\u75b2\u52de\uff0c\u56e0\u70ba\u7121\u6cd5\u5b8c\u5168\u88dc\u5145\u7cd6\u539f\u5132\u5b58\u3002<\/p>\n<h3>\u6c28\u57fa\u9178\u548c\u86cb\u767d\u8cea\u5408\u6210<\/h3>\n<p>\u5982\u4e0a\u6240\u8ff0\uff0c\u7761\u7720\u6642\u4eba\u985e\u751f\u9577\u6fc0\u7d20\u91cf\u589e\u52a0\uff0c\u9019\u662f\u808c\u8089\u4fee\u5fa9\u548c\u589e\u9577\u7684\u6700\u4f73\u6642\u6bb5\u3002\u7136\u800c\uff0c\u70ba\u4e86\u751f\u9577\u548c\u4fee\u5fa9\uff0c\u60a8\u7684\u808c\u8089\u4e5f\u9700\u8981\u86cb\u767d\u8cea\u3002\u5f88\u591a\u4eba\u6703\u6839\u64da\u904b\u52d5\u6642\u9593\u8abf\u6574\u86cb\u767d\u8cea\u7684\u651d\u53d6\u91cf\uff0c\u901a\u5e38\u5728\u904b\u52d5\u5f8c\u7acb\u5373\u651d\u53d6\u5927\u90e8\u5206\u86cb\u767d\u8cea\u3002\u96d6\u7136\u9019\u662f\u4e00\u500b\u597d\u7684\u7fd2\u6163\uff0c\u4f46\u7814\u7a76\u767c\u73fe\uff0c\u7761\u524d\u651d\u53d6\u5927\u91cf\u86cb\u767d\u8cea\u4e5f\u6709\u52a9\u65bc\u808c\u8089\u589e\u9577\u3002<\/p>\n<p>\u73fe\u6709\u7684\u5047\u8a2d\u6307\u51fa\uff0c\u8a31\u591a\u6709\u5728\u904b\u52d5\u7684\u4eba\uff0c\u53ef\u80fd\u6c92\u6709\u5145\u5206\u5229\u7528\u5145\u8db3\u7761\u7720\u6240\u5e36\u4f86\u7684\u597d\u8655\u3002\u7576\u4ed6\u5011\u6e96\u5099\u7761\u89ba\u6642\uff0c\u4ed6\u5011\u7684\u8eab\u9ad4\u5df2\u7d93\u5408\u6210\u4e86\u4e4b\u524d\u651d\u53d6\u7684\u86cb\u767d\u8cea\u3002\u9019\u5c0e\u81f4\u6c92\u6709\u8db3\u5920\u7684\u86cb\u767d\u8cea\u4f86\u5e6b\u52a9\u591c\u9593\u9032\u884c\u808c\u8089\u4fee\u5fa9\u548c\u767c\u5c55\u3002\u4e00\u9805\u7814\u7a76\u6307\u51fa\uff0c\u5728\u7761\u524d\u7acb\u5373\u651d\u53d6\u7d04 40 \u514b\u7684\u86cb\u767d\u8cea\uff0c\u53ef\u4ee5\u5927\u5e45\u5ea6\u63d0\u9ad8\u591c\u9593\u7684\u86cb\u767d\u8cea\u5408\u6210\u548c\u808c\u8089\u589e\u9577\u3002<\/p>\n<h3>\u5feb\u901f\u52d5\u773c\u671f\u8207\u975e\u5feb\u901f\u52d5\u773c\u671f<\/h3>\n<p>\u4e0d\u662f\u6240\u6709\u7684\u7761\u7720\u90fd\u662f\u4e00\u6a23\u7684\uff0c\u4f46\u8eab\u70ba\u4e00\u500b\u6bcf\u5929\u90fd\u8981\u7761\u89ba\u7684\u4eba\uff0c\u60a8\u5927\u6982\u5df2\u7d93\u77e5\u9053\u9019\u4e00\u9ede\u4e86\u3002\u7761\u7720\u5be6\u969b\u4e0a\u53ef\u5206\u70ba\u5169\u7a2e\uff1a\u5feb\u901f\u52d5\u773c\u671f\uff08REM\uff09\u8207\u975e\u5feb\u901f\u52d5\u773c\u671f\uff08NREM\uff09\u3002\u4e00\u822c\u800c\u8a00\uff0c\u7d04 20% \u7684\u7761\u7720\u662f\u5feb\u901f\u52d5\u773c\u671f\u3002\u5728\u9019\u6bb5\u671f\u9593\uff0c\u60a8\u7684\u5927\u8166\u4fdd\u6301\u6d3b\u52d5\uff0c\u9032\u884c\u8a18\u61b6\u5f62\u6210\u7b49\u91cd\u8981\u529f\u80fd\u3002\u9019\u4e5f\u662f\u5927\u90e8\u5206\u505a\u5922\u7684\u6642\u9593\u3002<\/p>\n<p>\u53e6\u5916 80% \u7684\u7761\u7720\u662f\u975e\u5feb\u901f\u52d5\u773c\u671f\uff0c\u9019\u53ef\u518d\u5206\u70ba\u4e09\u500b\u968e\u6bb5\uff1a\u7b2c 1 \u968e\u6bb5 (\u4ecb\u65bc\u6e05\u9192\u8207\u7761\u7720\u4e4b\u9593)\u3001\u7b2c 2 \u968e\u6bb5 (\u8f15\u5ea6\u7761\u7720) \u548c\u7b2c 3 \u968e\u6bb5 (\u6df1\u5ea6\u7761\u7720)\u3002\u5728\u975e\u5feb\u901f\u52d5\u773c\u671f\u7684\u7b2c 3 \u968e\u6bb5\uff0c\u60a8\u7684\u8eab\u9ad4\u958b\u59cb\u9032\u884c\u8eab\u9ad4\u81ea\u6211\u4fee\u5fa9\uff0c\u56e0\u6b64\u9019\u662f\u808c\u8089\u751f\u9577\u548c\u7dad\u6301\u7684\u91cd\u8981\u6642\u6bb5\u3002<\/p>\n<h2>\u7761\u7720\u4e0d\u8db3\u8207\u91cf\u529b\u8a13\u7df4<\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-74856\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2024\/09\/AdobeStock_486502958.jpeg\" alt=\"\" width=\"400\" height=\"267\" \/><\/p>\n<p>\u6211\u5011\u5df2\u7d93\u63a2\u8a0e\u4e86\u7761\u7720\u5982\u4f55\u5e6b\u52a9\u808c\u8089\u751f\u9577\u548c\u6062\u5fa9\uff0c\u90a3\u5b83\u53ef\u80fd\u5e36\u4f86\u7684\u8ca0\u9762\u5f71\u97ff\u53c8\u662f\u4ec0\u9ebd\uff1f\u8b93\u6211\u5011\u4f86\u770b\u770b<a href=\"https:\/\/askthescientists.com\/healthy-sleep\/\">\u7761\u7720\u4e0d\u8db3<\/a>\u6703\u5982\u4f55\u5f71\u97ff\u808c\u8089\u751f\u9577\u3002<\/p>\n<p>\u5982\u4e0a\u6240\u8ff0\uff0c\u808c\u8089\u7684\u7cd6\u539f\u91cf\u5132\u5b58\u6703\u5728\u7761\u7720\u671f\u9593\u88dc\u5145\u3002\u9019\u6703\u76f4\u63a5\u5f71\u97ff\u60a8\u7684\u8a13\u7df4\u80fd\u529b\u3002\u5982\u679c\u60a8\u7761\u7720\u4e0d\u8db3\uff0c\u60a8\u7684\u808c\u8089\u5728\u904b\u52d5\u6642\u53ef\u80fd\u7121\u6cd5\u7372\u5f97\u8db3\u5920\u7684\u7cd6\u539f\uff0c\u5c0e\u81f4\u60a8\u66f4\u5feb\u611f\u5230\u75b2\u52de\u3002\u5982\u679c\u60a8\u7d93\u5e38\u56e0\u70ba\u75b2\u52de\u800c\u7e2e\u77ed\u8a13\u7df4\u6642\u9593\uff0c\u53ef\u80fd\u6703\u9047\u5230\u505c\u6eef\u4e0d\u524d\u7684\u60c5\u6cc1\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u7576\u60a8\u7761\u7720\u4e0d\u8db3\u6642\uff0c\u60a8\u7684\u8eab\u9ad4\u6703\u7522\u751f\u548c\u91cb\u653e\u8f03\u5c11\u7684\u4eba\u985e\u751f\u9577\u6fc0\u7d20\u3002\u9019\u4ee3\u8868\u60a8\u6c92\u6709\u70ba\u808c\u8089\u63d0\u4f9b\u6062\u5fa9\u548c\u751f\u9577\u6240\u5fc5\u9700\u7684\u4e00\u500b\u91cd\u8981\u56e0\u7d20\u3002<\/p>\n<p>\u7761\u7720\u4e0d\u8db3\u9084\u53ef\u80fd\u589e\u52a0\u53d7\u50b7\u548c\u904e\u5ea6\u8a13\u7df4\u7684\u98a8\u96aa\u3002\u5982\u679c\u60a8\u6c92\u6709\u63d0\u4f9b\u8db3\u5920\u7684\u6642\u9593\u8b93\u808c\u8089\u4fee\u8986\u548c\u751f\u9577\uff0c\u7279\u5225\u662f\u5728\u7761\u7720\u671f\u9593\uff0c\u5b83\u5011\u5c07\u96e3\u4ee5\u61c9\u5c0d\u9ad8\u5f37\u5ea6\u7684\u8a13\u7df4\u3002\u4e0d\u91cd\u8996\u9019\u4e00\u9ede\u53ef\u80fd\u6703\u589e\u52a0\u808c\u8089\u62c9\u50b7\u548c\u50b7\u5bb3\u7684\u98a8\u96aa\u3002<\/p>\n<h2>\u86cb\u767d\u8cea\u8207\u7761\u7720\uff1a\u6df1\u5165\u77ad\u89e3\u808c\u8089\u589e\u9577\u7684\u591a\u91cd\u56e0\u7d20<\/h2>\n<p>\u9664\u4e86\u904b\u52d5\u548c\u8a13\u7df4\uff0c\u71df\u990a\u53ef\u80fd\u662f\u4fc3\u9032\u808c\u8089\u589e\u9577\u7684\u6700\u91cd\u8981\u56e0\u7d20\u3002\u60a8\u7684\u8eab\u9ad4\u9700\u8981\u86cb\u767d\u8cea\u4f86\u4fee\u5fa9\u548c\u69cb\u5efa\u808c\u8089\u7d44\u7e54\uff0c\u9019\u4e9b<a href=\"https:\/\/askthescientists.com\/post-workout-meals\/\">\u86cb\u767d\u8cea\u53ea\u80fd\u900f\u904e\u98f2\u98df\u7372\u5f97<\/a>\u3002<\/p>\n<p>\u7576\u60a8\u6bcf\u5929\u651d\u53d6\u8db3\u5920\u7684\u86cb\u767d\u8cea\u91cf\u6642\uff0c\u4e0b\u4e00\u6b65\u5c31\u662f\u8abf\u6574\u86cb\u767d\u8cea\u651d\u53d6\u7684\u6642\u9593\u3002\u904b\u52d5\u5f8c\u662f\u88dc\u5145\u86cb\u767d\u8cea\u7684\u4e00\u500b\u7d55\u4f73\u6642\u523b\uff0c\u4f46\u60a8\u4e5f\u61c9\u8a72\u6ce8\u610f\u5176\u5b83\u6642\u6bb5\u3002\u7761\u7720\u671f\u9593\u6703\u91cb\u653e\u4eba\u985e\u751f\u9577\u6fc0\u7d20\uff0c\u800c\u975e\u5feb\u901f\u773c\u52d5\u671f\u7684\u7684\u7b2c 3 \u968e\u6bb5\u5247\u6703\u9032\u884c\u4e00\u822c\u7684\u8eab\u9ad4\u4fee\u5fa9\uff0c\u56e0\u6b64\u60a8\u7684\u8eab\u9ad4\u808c\u8089\u5176\u5be6\u80fd\u5728\u7761\u7720\u4e2d\u4fee\u5fa9\u548c\u751f\u9577\u3002<\/p>\n<p>\u554f\u984c\u662f\uff0c\u5927\u591a\u6578\u4eba\u901a\u5e38\u5728\u4e00\u5929\u7684\u8f03\u65e9\u6642\u6bb5\u651d\u53d6\u86cb\u767d\u8cea\u3002\u7576\u4ed6\u5011\u958b\u59cb\u7761\u89ba\u6642\uff0c\u8eab\u9ad4\u6240\u9700\u7684\u71df\u990a\u4e0d\u518d\u5bb9\u6613\u53d6\u5f97\u3002\u9084\u597d\u89e3\u6c7a\u65b9\u6cd5\u5f88\u7c21\u55ae\uff0c\u53ea\u8981\u5728\u7761\u524d\u5403\u4e00\u4e9b\u6bcf\u65e5\u6240\u9700\u7684 40 \u514b\u86cb\u767d\u8cea\u5c31\u53ef\u4ee5\u4e86 (\u6839\u64da\u4e00\u9805\u7814\u7a76) \u3002<\/p>\n<h2>\u7d50\u8ad6<\/h2>\n<p>\u7761\u7720\u662f\u8eab\u9ad4\u548c\u7cbe\u795e\u7684\u5145\u96fb\u6642\u9593\u3002\u7576\u60a8\u7761\u89ba\u6642\uff0c\u8eab\u9ad4\u6703\u9032\u884c\u5404\u7a2e\u91cd\u8981\u7684\u529f\u80fd\uff0c\u5176\u4e2d\u5305\u62ec\u808c\u8089\u7d44\u7e54\u7684\u5efa\u7acb\u548c\u4fee\u5fa9\u3002<\/p>\n<p>\u76e1\u7ba1\u5728\u7f3a\u4e4f\u5145\u8db3\u7761\u7720\u7684\u60c5\u6cc1\u4e0b\u4ecd\u80fd\u589e\u52a0\u808c\u8089\u91cf\uff0c\u4f46\u6548\u679c\u4e0d\u6703\u662f\u6700\u7406\u60f3\u7684\u3002\u5145\u8db3\u7684\u7761\u7720\u8b93\u60a8\u7684\u8eab\u9ad4\u6709\u6642\u9593\u4fee\u5fa9\u808c\u8089\u548c\u88dc\u5145\u7cd6\u539f\uff0c\u624d\u80fd\u8b93\u60a8\u5929\u5929\u9032\u884c\u9ad8\u5f37\u5ea6\u7684\u8a13\u7df4\u3002<\/p>\n<div  class='togglecontainer av-z4sq4f-2a407aa8ed347016d10cf88511e527da  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-tnjten-60e094ac019ab1d809d4892a21424ca5'  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\u6587\u737b\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u6587\u737b\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u6587\u737b\">\u53c3\u8003\u6587\u737b<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\/pmc\/articles\/PMC5188418\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188418\/<\/a><\/p>\n<p><a href=\"https:\/\/www.betterup.com\/blog\/sleep-for-muscle-recovery\">https:\/\/www.betterup.com\/blog\/sleep-for-muscle-recovery<\/a><\/p>\n<p><a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/protein-before-bed#research\">https:\/\/www.healthline.com\/health\/food-nutrition\/protein-before-bed#research<\/a><\/p>\n<p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1440244021001328\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1440244021001328<\/a><\/p>\n<p><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2020\/02000\/effects_of_sleep_deprivation_on_acute_skeletal.28.aspx\">https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2020\/02000\/effects_of_sleep_deprivation_on_acute_skeletal.28.aspx<\/a><\/p>\n<p><a href=\"https:\/\/welltory.com\/sleep-and-recovery\/#:~:text=Research%20has%20shown%20that%20sleep,glycogen%20stores%20in%20the%20muscles.\">https:\/\/welltory.com\/sleep-and-recovery\/<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/diseases-and-conditions\/growth-hormone-athletic-performance-and-aging\">https:\/\/www.health.harvard.edu\/diseases-and-conditions\/growth-hormone-athletic-performance-and-aging<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u6c92\u6709\u4ec0\u9ebc\u6bd4\u5b9a\u671f\u53bb\u5065\u8eab\u623f\uff0c\u537b\u6c92\u6709\u898b\u5230\u6210\u6548\u66f4\u6cae\u55aa\u4e86\u3002\u5982\u679c\u60a8\u6709\u904e\u9019\u7a2e\u7d93\u9a57\uff0c\u60a8\u53ef\u80fd\u5df2\u7d93\u77e5\u9053\u5e38\u898b\u7684\u554f\u984c\uff1a\u71df\u990a\u3001\u6c34\u5206\u88dc\u5145\u548c\u904b\u52d5\u7d50\u69cb\u3002\uff08\u5982\u679c\u9084\u6c92\u6709\uff0c\u9019\u7bc7\u6587\u7ae0\u662f\u4e00\u500b\u5f88\u597d\u7684\u958b\u59cb\uff01\uff09 \u95dc\u9375\u5728\u65bc\uff0c\u589e\u808c\u548c\u7dad\u6301\u808c\u8089\u9700\u8981\u8003\u91cf\u5168\u9762\u7684\u5065\u5eb7\u548c\u5065\u8eab\u65b9\u6cd5\u3002\u4e5f\u5c31\u662f\u8aaa\uff0c\u60a8\u751f\u6d3b\u4e2d\u6bcf\u500b\u65b9\u9762\u90fd\u53ef\u80fd\u5f71\u97ff\u8eab\u9ad4\u5efa\u7acb\u548c\u808c\u8089\u4fee\u5fa9\u7684\u80fd\u529b\u3002\u5982\u679c\u60a8\u6709\u898f\u5f8b\u904b\u52d5\u3001\u71df\u990a\u5145\u8db3\u4e14\u4fdd\u6301\u8db3\u5920\u7684\u6c34\u5206\uff0c\u4f46\u4ecd\u7136\u6c92\u6709\u770b\u5230\u5065\u8eab\u6548\u679c\uff0c\u90a3\u5c31\u8a72\u8003\u616e\u60a8\u7684\u7761\u7720\u7fd2\u6163\u4e86\u3002 \u808c\u8089\u5206\u89e3\u8207\u4fee\u5fa9\uff1a \u77ad\u89e3\u808c\u8089\u751f\u9577 \u4eba\u5011\u5e38\u8a8d\u70ba\u529b\u91cf\u8a13\u7df4\u662f\u53cd\u8986\u935b\u934a\u808c\u8089\uff0c\u76f4\u5230\u808c\u8089\u75b2\u52de\u3002\u57fa\u672c\u4e0a\u5c31\u662f\u91cd\u8907\u8209\u91cd\u52d5\u4f5c\uff0c\u76f4\u5230\u60a8\u7121\u6cd5\u518d\u5b8c\u6210\u4efb\u4f55\u52d5\u4f5c\u70ba\u6b62\u3002\u7576\u9019\u9ebc\u505a\u6642\uff0c\u60a8\u7684\u808c\u8089\u6703\u627f\u53d7\u6bd4\u5e73\u5e38\u66f4\u591a\u7684\u58d3\u529b\u3002\u9019\u6703\u5728\u808c\u8089\u7d44\u7e54\u4e2d\u9020\u6210\u5fae\u5c0f\u7684\u6495\u88c2\uff0c\u6216\u7a31\u70ba\u808c\u8089\u7e96\u7dad\u5fae\u5275\u50b7\u3002\uff08\u9700\u8981\u6ce8\u610f\u7684\u662f\uff0c\u9019\u4e9b\u5fae\u5275\u50b7\u8207\u904b\u52d5\u4e2d\u5e38\u898b\u7684\u808c\u8089\u62c9\u50b7\u4e0d\u540c\uff0c\u808c\u8089\u62c9\u50b7\u662f\u904b\u52d5\u4e2d\u5e38\u898b\u7684\u50b7\u5bb3\uff0c\u6703\u5c0d\u6d3b\u52d5\u80fd\u529b\u9020\u6210\u9577\u671f\u7684\u5f71\u97ff\uff09\u3002 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