![\"\"\/](\"https:\/\/blog.nasm.org\/hubfs\/nutrition-for-recovery.jpg\")
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\u064a\u0634\u064a\u0631\u0627\u0646 \u0623\u064a\u0636\u0627 \u0625\u0644\u0649 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u062e\u0644\u0648\u064a\u0629.<\/p>\n\n\n\n \u064a\u062d\u0627\u0648\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0636\u0627\u0631\u0629 \u0644 ROS \u0648 RNS \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A \u0648 C \u0648 E \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 Se \u0648 Zn). \u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c 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ROS \/ RNS \u0628\u0648\u0633\u0627\u0637\u0629 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u0648\u0644\u062f \u0627\u0644\u062d\u064a\u0648\u064a \u0627\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627\u060c \u0648\u0622\u0644\u064a\u0627\u062a \u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u062e\u0644\u0648\u064a\u060c \u0648\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/p>\n\n\n\n \u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643, \u0645\u0643\u0645\u0644\u0627\u062a \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0636\u0627\u0631\u0629 \u0639\u0644\u0649 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[…]<\/p>\n","protected":false},"author":2,"featured_media":15234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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\u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u062a\u0633\u062a\u0647\u0644\u0643 400-600 \u0645\u0644 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0643\u0644 2-3 \u0633\u0627\u0639\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 Na 40-100 \u0645\u0644\u0644\u064a\u0645\u0648\u0644 \/ \u0644\u062a\u0631) \u25cf \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0642\u0628\u0644 \u0627\u0644\u0633\u0628\u0627\u0642<\/p>\n\n\n\n\u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0645\u0646\u062d\u0644 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621<\/h4>\n\n\n\n
![\"\"\/](\"https:\/\/cloudfront-us-east-1.images.arcpublishing.com\/gray\/UZ4VNAFQCVJJBD5YPX4D2UL2X4.jpg\")
<\/figure>\n\n\n\n
\u0639\u0635\u064a\u0631 \u0628\u0631\u062a\u0642\u0627\u0644 \u0637\u0627\u0632\u062c \u25cf \u0643\u0648\u0628 \u0639\u0635\u064a\u0631
\u0644\u064a\u0645\u0648\u0646 \u0637\u0627\u0632\u062c \u25cf 2
\u0643\u0648\u0628 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f
\u0627\u0644\u062e\u0627\u0645 \u25cf 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644 \u062e\u0627\u0645 \u0639\u0636\u0648\u064a \u25cf 1\/8 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d \u0648\u0631\u062f\u064a \u0641\u064a \u0627\u0644\u0647\u064a\u0645\u0627\u0644\u0627\u064a\u0627<\/p>\n\n\n\n\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/h2>\n\n\n\n
![\"\"\/](\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/alarm-clock-on-plate-wooden-spoon-fork-thumb.jpg\")
<\/figure>\n\n\n\n\u0645\u0644\u0627\u062d\u0642 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/h2>\n\n\n\n
![\"\"\/](\"https:\/\/cdn.shopify.com\/s\/files\/1\/0549\/2663\/9272\/articles\/best-post-workout-supplements-for-recovery-and-muscle-gains_1000x.jpg?v=1614950200\")
<\/figure>\n\n\n\n
\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628:<\/p>\n\n\n\n
\u25cf \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646: 500 \u0645\u0644\u063a 3x\/day (\u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0645\u0646\u062a\u062c \u0645\u0639 piperidine)
\u25cf \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643: 2000 \u0645\u0644\u063a 3x\/day<\/p>\n\n\n\n
\u0642\u0633\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646) \u25cf HMB (\u0628\u064a\u062a\u0627 \u0647\u064a\u062f\u0631\u0648\u0643\u0633\u064a \u0628\u064a\u062a\u0627 \u0645\u064a\u062b\u064a\u0644
\u0628\u0648\u062a\u064a\u0631\u0627\u062a): 3g\/day \u25cf
\u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643: 4000 \u0645\u0644\u063a\/ \u064a\u0648\u0645 \u25cf \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 5000 \u0645\u0644\u063a\/\u064a\u0648\u0645 \u0644\u0645\u062f\u0629
\u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 (\u0628\u062c\u0631\u0639\u0627\u062a \u0645\u0642\u0633\u0645\u0629)\u060c \u064a\u0644\u064a\u0647 3000 \u0645\u0644\u063a\/\u064a\u0648\u0645 \u25cf \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 (\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629): \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0644\u0648\u0646\u0629\u060c \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644. \u0648\u0642\u062f \u062b\u0628\u062a \u0639\u0635\u064a\u0631 \u0627\u0644\u0643\u0631\u0632 \u062a\u0648\u0631\u062a\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0648\u062c\u0639.<\/p>\n\n\n\n
\u25cf \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646: 20-40 \u063a\u0631\u0627\u0645\/\u064a\u0648\u0645 (\u062d\u0648\u0627\u0644\u064a 3-5 \u063a\u0631\u0627\u0645 \u0644\u064a\u0648\u0633\u062a\u064a\u0646)
\u25cf \u0627\u0644\u0646\u062a\u0631\u0627\u062a: \u0645\u0646
\u0627\u0644\u0637\u0639\u0627\u0645 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0628\u0646\u062c\u0631 \u0648\u0627\u0644\u0634\u062c\u0631)- \u064a\u0632\u064a\u062f \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u25cf \u0633\u064a\u062a\u0631\u0648\u0644\u064a\u0646 \u0645\u0627\u0644\u0627\u062a: 6000 – 8000 \u0645\u0644\u063a\/ \u064a\u0648\u0645- \u064a\u0632\u064a\u062f \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/p>\n\n\n\n
\u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u25cf \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: \u0627\u0644\u0647\u062f\u0641 \u06441200
\u0645\u0644\u063a \u0645\u0639\u0638\u0645\u0647\u0645 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u25cf \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f): \u0644\u0643\u0644 \u0639\u0645\u0644 \u0627\u0644\u062f\u0645
(\u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u062b\u0644\u0649 \u0647\u064a 40-60 \u0646\u0627\u0646\u0648\u063a\u0631\u0627\u0645 \/ \u0645\u0644) (\u0643\u0648\u0631\u064a\u0644\u060c \u0643\u064a\u0641\u0646\u060c 2017) (\u062a\u064a\u0628\u062a\u0648\u0646\u060c \u0643. \u062f. \u060c 2015)<\/p>\n\n\n\n
\u0643\u0648\u0628 \u0645\u0627\u0621 \u25cf 1
\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0643\u0631\u0646\u0628
\u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u25cf 1
\u0628\u0646\u062c\u0631
\u0645\u0642\u0634\u0631 \u25cf \u0643\u0648\u0628 \u0645\u0646
\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0639\u0636\u0648\u064a \u0627\u0644\u0645\u062c\u0645\u062f \u25cf 1 \u0645\u0648\u0632\u0629 \u25cf \u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u25cf 1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0627\u0643\u0627\u0648
\u062e\u0627\u0645 \u25cf 30 \u063a \u0628\u0631\u0648\u062a\u064a\u0646
\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u25cf 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629<\/p>\n\n\n\n\u0631\u0635\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/h2>\n\n\n\n
\u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0623\u064a\u0636\u064a\u0629 2. \u062d\u0627\u0644\u0629
\u0627\u0644\u062a\u0631\u0637\u064a\u0628 3. \u062d\u0627\u0644\u0629
\u0627\u0644\u0639\u0636\u0644\u0627\u062a 4. \u0623\u062f\u0627\u0621
\u0627\u0644\u062a\u062d\u0645\u0644 5. \u062d\u0627\u0644\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629
\u0648\u0627\u0644\u0645\u062e\u0627\u0637\u0631\u0629 6. \u0625\u0644\u062a\u0647\u0627\u0628<\/p>\n\n\n\n![\"diet](\"https:\/\/blog.nasm.org\/hubfs\/image-png-Mar-09-2021-09-49-43-31-PM.png\")
<\/figure>\n","protected":false},"excerpt":{"rendered":"