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碳水粉与蛋白粉混合摄入时，碳水:蛋白比控制在3:1或4:1（如60g碳水+15-20g蛋白），可最大化训练后糖原合成与肌肉恢复效率，比例失衡会削弱协同效果

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Unverified碳水与蛋白比例3:1（如碳水250g配蛋白50g）适合训练后快速恢复补糖原，比例5:1以上的更偏纯增重，蛋白利用率下降91% similar Unverified力量训练后恢复选每根蛋白质≥20g的蛋白棒，配合4:1至3:1的碳水与蛋白比例最利于肌糖原补充和肌肉合成86% similar Unverified蛋白质与碳水比约1:4，蛋白占比在增肌粉中偏低；如果训练强度高且更看重蛋白摄入，需要额外补充蛋白粉86% similar Unverified增肌/训练后补充选20g以上蛋白质、含15-30g碳水的蛋白棒，用于快速补充肌糖原，此时无需过度追求低碳水85% similar Unverified力量训练/增肌后恢复饮料的碳水:蛋白比例建议在2:1到3:1之间，蛋白质含量≥20g，用于同时补充肌糖原和刺激肌肉蛋白合成84% similar

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