Unverified85% confidenceCautionTime unknown
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/gainer
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85%
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Long-term
Relevance
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Unverified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)90% similarUnverified追求增肌净蛋白摄入时不建议买含糖调味款（如照烧/蜜汁），其额外碳水可达8-12g/100g，抵消低脂优势85% similarUnverified热量密度越高单份糖分越多、越易长脂肪；对于只想小幅增肌的普通人，选择碳水蛋白比2:1、每份600-800kcal的轻量增重粉比高热量款更利于增肌减脂平衡82% similarUnverified不适合有减脂需求或容易增脂的体质，每份约1250大卡且碳水来源以麦芽糊精为主，血糖反应快，非硬瘦体质使用极易囤积脂肪81% similarUnverified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81% similar
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