分類 · 2 篇文章

營養

熱量、蛋白質、減脂、補充品與備餐——配合訓練的飲食。

Graphic: a falling line for body fat and a steady line for muscle mass over several weeks

營養與身體組成

Lose Fat, Keep Muscle: The Guide to the Right Calorie Deficit

How big your deficit should be, how much protein you need, how to train while dieting – and why the scale lies. The complete guide to losing fat without losing muscle.

2026年10月15日閱讀時間 13 分鐘English

完整指南
補充品
Creatine: Effects, Dosage and Myths Fact-Checked
Creatine is the most thoroughly researched sports supplement in the world – and still surrounded by myths. What it really does, how to dose it correctly, whether you need a loading phase and what is true about hair loss, kidney damage and water retention.
2026年10月15日閱讀時間 12 分鐘English

營養

Lose Fat, Keep Muscle: The Guide to the Right Calorie Deficit

Creatine: Effects, Dosage and Myths Fact-Checked

精華內容，每週一次。