Unverified85% confidenceCautionTime unknown
减脂期选WPI且注意每份总热量<130kcal、糖<1g；避免含MCT/额外碳水的『增肌粉（Gainer）』，后者每份含30-50g碳水专为增重设计，减脂人群误买会摄入过量热量
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85%
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Long-term
Relevance
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Unverified控卡主食优先看每100g净碳水（碳水-膳食纤维）而非总热量，减脂人群选净碳水≤15g/100g、膳食纤维≥6g/100g的产品能显著延缓升糖并增强饱腹80% similarUnverified减脂期选每份热量≤20kcal、零糖或糖醇型BCAA，避免部分产品用麦芽糊精/葡萄糖增加溶解性而带来隐形碳水79% similarUnverified增肌粉(gainer)碳水占比高(每份含糖50-100g)，减脂或普通健身者不该买增肌粉，会摄入过量精制碳水；减脂期应选低碳分离乳清(每份糖<3g)77% similarUnverified减脂期选择恢复饮料应看总热量，控制在150kcal以下且以蛋白为主（碳水≤10g），避免高碳水恢复饮料抵消热量赤字77% similarUnverified增肌人群不应选择典型减脂代餐，减脂代餐碳水常被压到20g以下，不足以支撑训练后糖原补充；增肌应选碳水:蛋白约2:1、单份热量350kcal+的增肌粉/gainer76% similar
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