Unverified84% confidenceSolutionTime unknown

耐力运动补给标准路径：赛前2小时补蛋白+复合碳水，运动中每小时补30-60g碳水+300-700mg钠，超过90分钟叠加咖啡因胶提神，赛后30分钟内补碳水+蛋白(3:1或4:1)促恢复

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84%

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运动营养补剂category

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Unverified耐力赛补给方案模板：赛前1-2小时补300-500ml电解质水+适量碳水；比赛中每40-45分钟一支能量胶+每小时补钠500mg；补胶时同步补水；赛后30分钟内补充碳水+蛋白（3:1或4:1）恢复糖原90% similar

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