{"id":3677,"date":"2025-06-10T00:00:37","date_gmt":"2025-06-10T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3677"},"modified":"2025-06-10T16:25:58","modified_gmt":"2025-06-10T16:25:58","slug":"should-you-have-a-protein-shake-before-or-after-your-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/should-you-have-a-protein-shake-before-or-after-your-workout\/","title":{"rendered":"\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f"},"content":{"rendered":"

\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0646\u0645\u0648.<\/p>\n

\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628, \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0634\u0643\u0644 \u064a\u0647\u0632 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0645.<\/p>\n

\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0645\u0648\u0636\u0648\u0639 \u0645\u062b\u064a\u0631 \u0644\u0644\u062c\u062f\u0644.<\/p>\n

\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0628\u0639\u0636 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0634\u0631\u0628 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0641\u064a \u062d\u064a\u0646 \u064a\u062c\u0627\u062f\u0644 \u0622\u062e\u0631\u0648\u0646 \u0628\u0623\u0646\u0647 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0627\u0644\u064a.<\/p>\n

\u064a\u0634\u0631\u062d \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h2>\n
\"Protein<\/figure>\n

\u0627\u0644 \u0645\u0648\u0635\u0649 \u0628\u0647 \u0628\u062f\u0644 \u064a\u0648\u0645\u064a (RDA) \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 0.36 \u063a\u0631\u0627\u0645 \u0644\u0643\u0644 \u0631\u0637\u0644 (0.8 \u063a\u0631\u0627\u0645 \/ \u0643\u062c\u0645) \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n

RDA \u0647\u0648 \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u0645\u0642\u062f\u0631 \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u062e\u0635 \u0644\u062a\u062c\u0646\u0628 \u0646\u0642\u0635. \u0644\u0627 \u064a\u062d\u062f\u062f \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u0644\u0627\u0632\u0645 \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0635\u062d\u062a\u0647.<\/p>\n

\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d \u0623\u0646 RDA \u0645\u0646\u062e\u0641\u0636 \u062c\u062f\u0627\u064b \u0644\u062f\u0639\u0645 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627.<\/p>\n

\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639, \u062a\u0634\u064a\u0631 \u0627\u0644\u0628\u062d\u0648\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0642\u0637\u0627\u0631 \u0628\u0634\u0643\u0644 \u0631\u0648\u062a\u064a\u0646\u064a \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0636\u0639\u0641 RDA, \u0623\u0648 0.72 \u063a\u0631\u0627\u0645\u0627 \u0644\u0644\u0631\u0637\u0644 \u0627\u0644\u0648\u0627\u062d\u062f (1.6 \u063a\u0631\u0627\u0645 \/ \u0643\u062c\u0645), \u0644\u062f\u0639\u0645 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0646\u0645\u0648.<\/p>\n

\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0632\u0646 150 \u0631\u0637\u0644\u064b\u0627 (68 \u0643\u062c\u0645)\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u064a\u0639\u0627\u062f\u0644 109 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n

\u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0642\u0645 \u0628\u0646\u0634\u0631 \u0647\u0630\u0647 \u0627\u0644\u0643\u0645\u064a\u0629 \u0639\u0644\u0649 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0623\u0631\u0628\u0639 \u0648\u062c\u0628\u0627\u062a \u064a\u062a\u0645 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627 \u0643\u0644 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0623\u0631\u0628\u0639 \u0633\u0627\u0639\u0627\u062a.<\/p>\n

\u064a\u064f\u064f\u0640\u064f\u0640\u064f\u0640\u0640\u064f\u0640\u0640\u064f\u0640\u064f\u0640\u0640\u064f\u0640\u0640\u0640\u064f\u0640\u0640\u0640\u064f\u0640\u0640\u0640\u064f\u0640\u0640\u064f\u0640\u064f\u0640\u064f\u0640\u0647\u0640\u0632\u064f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u064f \u062e\u064a\u0627\u0631\u064f \u062c\u064a\u062f \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0633\u0648\u0627\u0621 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u062d\u0648\u0644 \u062a\u0645\u0631\u064a\u0646\u0643. \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 25-30 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0645\u063a\u0631\u0641\u0629.<\/p>\n

\u0645\u0648\u062c\u0632<\/strong><\/p>\n

\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062f\u0639\u0645 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627. \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0645\u062a\u0628\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u0627\u0648\u0627\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/p><\/blockquote>\n

\u0647\u0644 “\u0646\u0627\u0641\u0630\u0629 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629” \u0627\u0644\u0645\u0633\u0623\u0644\u0629\u061f<\/h2>\n

\u064a\u0639\u062a\u0642\u062f \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0634\u0631\u0628 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u063a\u0636\u0648\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0633\u0648\u0641 \u062a\u0639\u0638\u064a\u0645 \u0646\u062a\u0627\u0626\u062c\u0647\u0627 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n

\u0647\u0630\u0647 \u0627\u0644\u0646\u0627\u0641\u0630\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u063a\u0631\u0642 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 “\u0627\u0644\u0646\u0627\u0641\u0630\u0629 \u0627\u0644\u0645\u0646\u0634\u0637\u0629”\u060c \u0647\u064a \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646 \u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u062b\u0644 \u0627\u0644\u0625\u0633\u0641\u0646\u062c \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n

\u0648\u0627\u0644\u0641\u0643\u0631 \u0647\u0648 \u0623\u0646\u0647 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062e\u0627\u0631\u062c \u0627\u0644\u0646\u0627\u0641\u0630\u0629 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629, \u062c\u0633\u0645\u0643 \u0644\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u0622\u0646 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0646\u0627\u0641\u0630\u0629 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 \u0645\u0646 \u0641\u0631\u0635\u0629 \u0623\u0637\u0648\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0642\u062f \u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0639\u0644\u0649 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n

\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0642\u062f \u0644\u0627 \u064a\u0647\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0631\u0628 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062d\u064a\u062b \u062a\u062d\u0633\u064a\u0646 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0646\u0645\u0648.<\/p>\n

\u0645\u0648\u062c\u0632<\/strong><\/p>\n

\u0643\u0627\u0646 \u064a\u0639\u062a\u0642\u062f \u0633\u0627\u0628\u0642\u0627 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0646 \u0644\u0627 \u0628\u062f \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627 \u0641\u064a \u063a\u0636\u0648\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u062c\u0631\u064a\u0628 \u0644\u062c\u0633\u0645\u0643 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647. \u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0647\u0630\u0627 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644.<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

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