{"id":16813,"date":"2024-12-07T00:57:12","date_gmt":"2024-12-07T00:57:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16813"},"modified":"2024-12-07T13:33:00","modified_gmt":"2024-12-07T13:33:00","slug":"building-muscle-nutrition-tips-you-need-to-know","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/building-muscle-nutrition-tips-you-need-to-know\/","title":{"rendered":"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a: \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647"},"content":{"rendered":"<p>\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0628\u0637 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0631\u0628\u0645\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0623\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0627. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0645\u062c\u0627\u0644 \u0648\u0627\u0633\u0639 \u0644\u0644\u0628\u062d\u062b\u060c \u0648\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 &#038; nbsp;<strong>\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a&nbsp;<\/strong>\u064a\u0645\u0643\u0646\u0643 \u062f\u0627\u0626\u0645\u0627 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646.<\/p> <h2 class=\"wp-block-heading\">\u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/how-much-should-you-eat-to-build-muscle.jpg\" alt=\"A man in a red shirt, sitting on a table, eating pasta salad (pasta, sliced paprika, sliced tomatoes, sliced muschrooms). He is holding the fork in his right hand and taking a bite. Next to his plate with pasta salad on the table, there is a transparent glass bowl with salad made of fresh tomatoes, paprika nad mushroom, as well as glass of water. \"\/><\/figure> <p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u064a\u00a0<strong>\u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong>. \u0628\u0645\u0639\u0646\u0649, \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0633\u062a\u0647\u0644\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u0643\u0646\u062a \u062a\u0646\u0641\u0642. <\/p> <p>\u0648\u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 &#038; nbsp;<strong>\u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>. \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0647\u064a \u0644\u0628\u0646\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062f\u0631\u0628\u060c \u062a\u062a\u0644\u0641 \u0623\u0646\u0633\u062c\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0626\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0644\u0630\u0627\u060c \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0628\u0639\u062f \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062b\u0627\u0628\u062a\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.&nbsp;<\/p> <p>\u0643\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u061f \u062d\u0633\u0646\u0627\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (\u0648\u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645)\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0627 \u0628\u064a\u0646<strong>&#038; 0.8 &#8211; 2.0 \u063a\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong>. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643, \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u062a\u0643\u0645\u0644\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u064a\u0647\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p> <h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/foods-for-building-muscle.jpg\" alt=\"A piece of toast placed on a lamb's lettuce. On that toast, there are 3 slices of avocado, and 3 slices of hard boiled egg. The toast is placed on a black plate, on a dark wooden table.\"\/><\/figure> <p>\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0637\u0648\u064a\u0644\u0629 \u060c \u0648\u0647\u0646\u0627 \u0628\u0639\u0636 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0648nbsp \u061b<strong>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>&#038; \u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.&#038;<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646<\/h3> <p>\u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u064a \u062e\u064a\u0627\u0631 \u0643\u0628\u064a\u0631 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.&nbsp;<strong>S<\/strong><strong>\u0627\u0644\u0644\u0648\u0645\u0648\u0646\u060c \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0627\u0644\u0647\u0632\u064a\u0644<\/strong>&#038; nbsp\u061b\u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0623\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0641\u0642\u0637 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0628\u064a\u0636<\/h3> <p>\u0627\u0644\u0628\u064a\u0636 \u0647\u0648 &#038; nbsp;<strong>\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>. \u0644\u0627 \u0639\u062c\u0628 \u0623\u0646\u0647\u0627 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. &#038; nbsp;<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u062c\u0628\u0646<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/10893-The_Pros_and_Cons_of_the_Cottage_Cheese_Diet_732x549-thumbnail-732x549.jpg\" alt=\"\"\/><\/figure> <p><strong>\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0639\u0627\u0644\u064a \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/strong>\u060c \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0645\u062e\u062a\u0644\u0637\u0629 \u0645\u0639 \u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u0641\u0625\u0646\u0647 \u064a\u062c\u0639\u0644 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0631\u0627\u0626\u0639\u0629.\u00a0<\/p> <h3 class=\"wp-block-heading\">\u0639\u062f\u0633<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.runtastic.com\/blog\/wp-content\/uploads\/2017\/10\/muscle-building-food-3.jpg\" alt=\"\"\/><\/figure> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0644\u062e\u0641\u0636 \u0643\u0645\u064a\u0629 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0627\u0644\u0639\u062f\u0633 \u0647\u064a \u062e\u064a\u0627\u0631 \u0643\u0628\u064a\u0631\u060c \u0643\u0645\u0627 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0642\u0627\u0646\u0648\u0646 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 &#038; nbsp;<strong>25\u066a \u0628\u0631\u0648\u062a\u064a\u0646<\/strong>. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643.<\/p> <h2 class=\"wp-block-heading\">\u0645\u0644\u0627\u062d\u0642 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/supplements-for-building-muscle.jpg\" alt=\"A blender bowl with sliced fruit lined up in it. Apples, pears, kale, and banana are visible in a bowl. Next to the bowl, a white containter with golden wrap on which is written ''Unflavored plan protein'' is placed. Around the bowol, various foods are visible, such as kale, apples in a bowl, ginger, and bags with various spices.\"\/><\/figure> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645, \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0643\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p> <h3 class=\"wp-block-heading\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/h3> <p>\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0627\u0644\u0645\u0644\u062d\u0642 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0647\u0631\u0629. \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0628\u0627\u0639 \u0641\u064a \u0634\u0643\u0644 \u0645\u0633\u062d\u0648\u0642 \u0628\u0646\u0643\u0647\u0629 \u0648\u0645\u062e\u062a\u0644\u0637\u0629 \u0628\u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0644\u062c\u0639\u0644 \u064a\u0647\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p> <p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/1750-3841.12802\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>&#038; \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0647\u0648 &#038; nbsp;<strong>\u0645\u0635\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u062f\u0639\u0645 \u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a&nbsp;<\/strong>\u0641\u064a \u0628\u0642\u064a\u0629 \u0648\u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0643\u0630\u0644\u0643 \u0644\u0644\u062d\u062b \u0639\u0644\u0649 \u062a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0643\u0627\u0641\u062d \u0645\u0646 \u0623\u062c\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/h3> <p>\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u0645\u0627\u062f\u0629 \u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062b\u0642\u064a\u0644 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0624\u062e\u0630 \u0641\u064a \u0634\u0643\u0644 \u0645\u0633\u062d\u0648\u0642 \u0643\u0645\u0643\u0645\u0644 \u0645\u0627 \u0642\u0628\u0644 \u062a\u062c\u0631\u064a\u0628. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u062a\u0643\u0645\u0644\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p> <p>\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0648\u0633\u0628\u0633\u0628\u061b<strong>\u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646\u0647 \u0623\u064a\u0636\u0627 &#038; nbsp \u061b<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25946994\" target=\"_blank\" rel=\"noreferrer noopener\">positively affect your exercise performance<\/a>\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0623\u064a\u0636\u0627 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0623\u064a\u0636\u0627, \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0628\u062d\u062b\u0627 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627 \u0641\u064a \u0627\u0644\u0633\u0648\u0642, \u0645\u0639 \u0645\u062e\u062a\u0644\u0641 other&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/10-benefits-of-creatine#section1\" target=\"_blank\" rel=\"noreferrer noopener\">benefits<\/a>.&#038; nbsp;<\/p> <h3 class=\"wp-block-heading\">BCAA<\/h3> <p>BCAA \u0647\u0648 &#038; nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28638350\" target=\"_blank\" rel=\"noreferrer noopener\">beneficial for muscle building<\/a>. BCAA leucine \u064a\u062d\u0641\u0632 \u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a &#8211; \u0639\u0645\u0644\u064a\u0629 \u0635\u0646\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u064a\u0646\u0635\u062d \u0628\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u062e\u0641\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 BCAAs\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 a&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-bcaa#section1\" target=\"_blank\" rel=\"noreferrer noopener\">50%<\/a>&#038; \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 BCAAs \u0641\u0642\u0637.<\/p> <h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0639\u0646\u062f \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2> <p><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/foods-to-avoid-when-building-muscle.jpg\" alt=\"The text is written over the picture in two lines. First, upper line, says ''Foods to avoid'' and is written in orange font. Second, lower line, is written in a white font and is saying: ''when building muscle''. The writing is placed on a blurred picture of french fries and two burgers.\"\/>\u062a\u0645\u0627\u0645\u0627 \u0645\u062b\u0644 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u064a\u0646\u0635\u062d \u062a\u0633\u062a\u0647\u0644\u0643 \u0639\u0646\u062f \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0647\u0646\u0627\u0643 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627.<\/p> <h3 class=\"wp-block-heading\">\u0643\u062d\u0648\u0644<\/h3> <p><a href=\"https:\/\/www.alcoholrehabguide.org\/treatment\/alcohol-and-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Alcohol<\/a>&#038; \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0641\u0627\u0631\u063a\u0629, can&nbsp;<strong>\u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0623\u062f\u0627\u0626\u0643<\/strong>\u060c \u0648&#038;<strong>\u062a\u0639\u0637\u064a\u0644 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>. \u0627\u0644\u062e\u062c\u0644 \u0645\u0646 \u0627\u0644\u0643\u062d\u0648\u0644 \u0623\u0645\u0631 \u062c\u064a\u062f \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0648\u0643\u0630\u0644\u0643 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a<\/h3> <p>\u0646\u0639\u0645\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u062a\u0633\u062a\u0647\u0644\u0643\u00a0<strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0641\u0627\u0631\u063a\u0629<\/strong>\u00a0\u0641\u064a \u0634\u0643\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0644\u0646 \u062a\u0648\u0641\u0631 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a \u0623\u0648 \u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643. \u0648\u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a\u060c \u0627\u062e\u062a\u0631 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0623\u0648 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0623\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0642\u0644\u064a\u0629<\/h3> <p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4034518\/\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>&#038; \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u064a\u0645\u0643\u0646 &#038; nbsp;<strong>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>. \u0644\u0630\u0627 \u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0645 \u0644\u0627 \u060c \u0641\u0645\u0646 \u0627\u0644\u0630\u0643\u0627\u0621 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p> <h2 class=\"wp-block-heading\">\u0623\u0647\u0645 5 \u0646\u0635\u0627\u0626\u062d \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/top-5-tips-for-building-muscle.jpg\" alt=\"A ripped man wearing training shorts, standing in a dark room, only he is clearly visible in the room. Over the picture, the text is written in the two lines. First, upper line, is written in an orange font and saying: ''Top 5 tips''. Second, lower line, is written in the white font, and is saying: ''for building muscle''.\"\/><\/figure> <h3 class=\"wp-block-heading\">\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u062a\u0636\u062e\u0645<\/h3> <p><strong>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong>&#038; nbsp;\u0636\u0631\u0648\u0631\u064a \u0644\u062a\u0636\u062e\u0645 (\u0632\u064a\u0627\u062f\u0629 \u0648\u0646\u0645\u0648 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a) \u0645\u0646\u0630 \u062a\u0636\u062e\u0645 \u0647\u0648 \u0622\u0644\u064a\u0629 \u0627\u0644\u062a\u0643\u064a\u0641 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629. \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0645\u062b\u0644 &#038; nbsp;<strong>\u062a\u062f\u0631\u064a\u0628 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0627\u0644\u0643\u0627\u0644\u064a\u062b\u064a\u0646\u064a\u0643<\/strong>\u060c \u062a\u0633\u0628\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0641\u064a \u0627\u0644\u0646\u0645\u0648\u060c \u0648\u0647\u064a \u062e\u064a\u0627\u0631 \u0643\u0628\u064a\u0631 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p> <h3 class=\"wp-block-heading\">\u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h3> <p>\u0643\u0645\u0627 \u0630\u0643\u0631 \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0644\u0643\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649\u00a0<strong>\u062a\u0633\u062a\u0647\u0644\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u0646\u0641\u0642\u0647<\/strong>. \u0648\u0628\u0639\u0628\u0627\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u064a \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0623\u064a\u0636\u0627\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0645\u0627 \u0623\u0646 \u0644\u0647\u0627 \u062f\u0648\u0631\u0627 \u0647\u0627\u0645\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u00a0<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u062c\u064a\u062f<\/h3> <p>\u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u0646\u0627\u0626\u0645\u0627\u060c&nbsp;<strong>\u062c\u0633\u0645\u0643 \u0647\u0648 \u0625\u0639\u0627\u062f\u0629 \u0634\u062d\u0646 \u0648\u0625\u0635\u0644\u0627\u062d \u0646\u0641\u0633\u0647\u0627<\/strong>\u060c \u0644\u0630\u0644\u0643 \u0647\u0630\u0627 \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0626\u0647\u0627. \u0644\u064a\u0633 \u0630\u0644\u0643 \u0641\u062d\u0633\u0628 \u060c \u0648\u0644\u0643\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 &#038; nbsp \u061b<a href=\"https:\/\/www.newscientist.com\/article\/2177638-one-bad-nights-sleep-can-make-you-put-on-fat-and-lose-muscle-mass\/\" target=\"_blank\" rel=\"noreferrer noopener\">stimulates fat gain and breakdown of muscle<\/a>. \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u064a\u0646 &#038; nbsp;<strong>7-9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0643\u0644 \u0644\u064a\u0644\u0629<\/strong>.<\/p> <h3 class=\"wp-block-heading\">\u0644\u0627 \u062a\u062a\u062e\u0637\u0649 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/h3> <p>\u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0645\u0646 \u062a\u062c\u0631\u064a\u0628. \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u0648\u0632\u0639\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0645\u0647\u0645\u0629 \u0644&nbsp;<strong>\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u062c\u0633\u0645\u0643 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u062a\u062c\u0631\u064a\u0628 \u0648\u062a\u0639\u0638\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u062a\u062c\u0631\u064a\u0628<\/strong>. \u0648\u0647\u0643\u0630\u0627\u060c \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0643\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0643\u0630\u0644\u0643.<\/p> <h3 class=\"wp-block-heading\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u0629<\/h3> <p>\u0627\u0644\u0645\u0627\u0621 \u0636\u0631\u0648\u0631\u064a \u0644\u062c\u0633\u0645\u0643 \u0644\u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0627\u0644\u0645\u064a\u0627\u0647 \u0647\u064a &#038; nbsp;<a href=\"https:\/\/www.bodybuilding.com\/fun\/behar12.htm\" target=\"_blank\" rel=\"noreferrer noopener\">crucial to muscle building<\/a>&#038; \u0645\u0646\u0630 \u0630\u0644\u0643 \u0627\u0644\u062d\u064a\u0646 &#038; nbsp;<strong>\u064a\u0646\u0642\u0644 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643<\/strong>. \u0623\u064a\u0636\u0627\u060c \u0645\u0646 \u062f\u0648\u0646 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u0633\u0648\u0641 \u062a\u0636\u0639\u0641 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0633\u064a\u0637\u0631\u0629.&#038; nbsp;<strong>\u0627\u0644\u062c\u0641\u0627\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0623\u062f\u0627\u0621&nbsp;<\/strong>\u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f 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\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u0648\u062f\u0629<\/strong>&#038; \u0627\u0644\u0631\u0627\u062d\u0629, \u0648&nbsp;<strong>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0637\u0631\u064a\u0642 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong>. \u0623\u0647\u0645 \u0634\u064a\u0621 \u0647\u0648 \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062b\u0627\u0628\u0631\u0627. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0644\u0646 \u062a\u0641\u0648\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0628\u0637 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0631\u0628\u0645\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0623\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0627 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16814,"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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