Nutritional supplement

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.

The core of intermittent fasting is a calorie deficit, not the fasting itself. Fitness enthusiasts should pay special attention to protein intake, the safety of fasted training, and warnings for special populations. Beginners are advised to gradually progress starting with the 12/12 intermittent fasting method.