Nutritional supplement

蛋白質與乳清蛋白粉本質相同，蛋白粉只是濃縮過的方便食物；本文比較奶粉與乳清的成分與單價、拆解濃縮分離水解的差異，並給出四個實用的蛋白粉選購標準。

有重訓習慣的人每公斤體重攝取1.6至2.2克蛋白質已足夠，但訓練品質才是根本，數字計算是輔助工具而非目的。

Fat is a raw material for hormone synthesis. To maintain the optimal hormonal environment for muscle growth, fitness enthusiasts should prioritize high-quality unsaturated fat sources such as olive oil, avocado, and salmon, consuming 0.5–0.7 grams per kilogram of body weight.