Nutritional supplement

空腹運動不會燃脂更快，運動後吃東西也不會變胖——肝醣供能與肌肉修復決定了訓練前後都該吃，而真正決定胖瘦的是一整天的總熱量。

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。

吃素能不能長肌肉？楷教練以兩年全素備賽的親身經驗說明：關鍵在完全蛋白搭配、每公斤 1.6 至 2.2 克的蛋白質總量與訓練強度，而非動物性來源。

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.