{"id":358465,"date":"2025-07-09T08:00:00","date_gmt":"2025-07-09T00:00:00","guid":{"rendered":"https:\/\/heho.com.tw\/?p=358465"},"modified":"2025-07-04T15:06:54","modified_gmt":"2025-07-04T07:06:54","slug":"%e6%83%b3%e5%a2%9e%e8%82%8c%e5%8f%aa%e9%9d%a0%e9%81%8b%e5%8b%95%e9%82%84%e4%b8%8d%e5%a4%a0%ef%bc%9f%e9%81%8b%e5%8b%95%e7%87%9f%e9%a4%8a%e5%b0%88%e5%ae%b6%e5%bc%b7%e8%aa%bf%ef%bc%9a%e9%81%8b%e5%8b%95","status":"publish","type":"post","link":"https:\/\/heho.com.tw\/archives\/358465","title":{"rendered":"\u60f3\u589e\u808c\u53ea\u9760\u904b\u52d5\u9084\u4e0d\u5920\uff1f\u904b\u52d5\u71df\u990a\u5c08\u5bb6\u5f37\u8abf\uff1a\u904b\u52d5\u5f8c\u71df\u990a\u88dc\u5145\u6642\u6a5f\u662f\u95dc\u9375\uff01"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow 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src=\"https:\/\/heho.com.tw\/wp-content\/uploads\/2025\/06\/1750907644.4841.png\" alt=\"\" class=\"wp-image-359816\" style=\"width:607px;height:auto\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p><\/p><cite>\u8aee\u8a62\u5c08\u5bb6\uff1a<a href=\"https:\/\/pe.ntcu.edu.tw\/front\/teachers\/member.php?ID=60ace0dc845c636efabf75cddca13a3cfa99331c9f7bb14abe0bc237a410ae40&amp;PID=4\" target=\"_blank\" rel=\"noopener\">\u570b\u7acb\u81fa\u4e2d\u6559\u80b2\u5927\u5b78\u9ad4\u80b2\u5b78\u7cfb-\u7a0b\u4e00\u96c4\u6559\u6388<\/a><br>\u53c3\u8003\u8cc7\u6599\uff1a<br>1. <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00198-013-2510-7\" target=\"_blank\" rel=\"noopener\">Muscle Mass and Aging-Osteoporosis International<\/a><br>2. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11350780\/\" target=\"_blank\" rel=\"noopener\">Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis-\u7f8e\u570b\u751f\u7406\u5b78\u671f\u520a<\/a><br>3. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20489032\/\" target=\"_blank\" rel=\"noopener\">Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery-\u61c9\u7528\u751f\u7406\u5b78\u671f\u520a<\/a><br>4. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2575187\/\" target=\"_blank\" rel=\"noopener\">International Society of Sports Nutrition position stand: Nutrient timing-\u570b\u969b\u904b\u52d5\u71df\u990a\u5b78\u6703\u671f\u520a<\/a><\/cite><\/blockquote><\/figure>\n\n\n\n<p>\u6587 \/ \u6797\u4e16\u82b8\u3001\u5716 \/ \u827e\u871c\u8389<\/p>\n\n\n\n<p>\u5ef6\u4f38\u95b1\u8b80\uff1b<br><a href=\"https:\/\/npower.heho.com.tw\/archives\/274001\">\u60f3\u8981\u589e\u808c\u53ea\u80fd\u5403\u96de\u80f8\u8089\uff1f\u88dc\u5145\u86cb\u767d\u8cea\uff0c\u4e0d\u662f\u53ea\u6709\u4e00\u7a2e\u9078\u64c7\uff01<\/a><br><a href=\"https:\/\/heho.com.tw\/archives\/163482\">\u808c\u8089\u91cf\u4e0d\u8db35 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