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<\/figure> \u0627\u0644\u0628\u064a\u0636<\/h3>
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<\/figure> \u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/h3>
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\u0623\u0638\u0647\u0631 \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u2014 \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0646\u0634\u0637 \u0641\u064a \u0627\u0644\u0643\u0631\u0643\u0645 \u2014 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0639\u062f\u0629 \u062f\u0631\u0627\u0633\u0627\u062a \u0633\u0631\u064a\u0631\u064a\u0629. \u062c\u0631\u0639\u0629 \u064a\u0648\u0645\u064a\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 500\u20131000 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u062d\u064a\u0648\u064a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644.<\/p>
\u0627\u0644\u0644\u0648\u0632<\/h3>
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\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u0646\u0628\u0627\u062a\u064a\u0627\u060c \u064a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u062d\u0645\u0635 15\u201318 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0637\u0628\u0648\u062e. \u0642\u0645 \u0628\u0625\u0642\u0631\u0627\u0646\u0647\u0627 \u0645\u0639 \u062d\u0628\u0648\u0628 \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0632 \u0623\u0648 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0644\u0641 \u0643\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629.<\/p>
\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2> - Pre-workout (60\u201390 min before):<\/strong> Oats or banana with a protein source<\/li>
- Post-workout (within 30\u201360 min):<\/strong> Whey protein shake or chicken breast with brown rice<\/li>
- Before bed:<\/strong> Cottage cheese or a casein-based protein to support overnight synthesis<\/li>
- Daily hydration:<\/strong> Muscle tissue is approximately 75% water \u2014 target a minimum of 3 liters per day for active individuals<\/li> <\/ul>
\u0627\u0644\u0645\u0635\u0627\u062f\u0631<\/h2> - Morton, R.W. et al. (2018). British Journal of Sports Medicine<\/em>, 52(6), 376\u2013384.<\/li>
- Smith, G.I. et al. (2011). American Journal of Clinical Nutrition<\/em>, 93(2), 402\u2013412.<\/li>
- Jager, R. et al. (2017). Journal of the International Society of Sports Nutrition<\/em>, 14, 20.<\/li>
- USDA FoodData Central. FoodData Central Search Results. fdc.nal.usda.gov<\/li>
- Drobnic, F. et al. (2014). Journal of the International Society of Sports Nutrition<\/em>, 11, 31.<\/li> <\/ol>
Disclaimer: This article is intended for informational purposes only and does not constitute medical or nutritional advice. Consult a registered dietitian or qualified healthcare professional before making significant changes to your diet or supplementation routine, particularly if you have an underlying health condition.<\/em><\/p> <\/p> ","protected":false},"excerpt":{"rendered":"
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[…]<\/p>\n","protected":false},"author":2,"featured_media":19400,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","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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Consult a registered dietitian or qualified healthcare professional before making significant changes to your diet or supplementation routine, particularly if you have an underlying health condition.<\/em><\/p> <\/p> ","protected":false},"excerpt":{"rendered":" \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u0630\u0644 \u062c\u0647\u062f\u0627 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0643\u0646\u0643 \u0644\u0627 \u062a\u0644\u0627\u062d\u0638 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u064a \u062a\u062a\u0648\u0642\u0639\u0647\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0637\u0628\u0642\u0643 \u0647\u0648 \u0627\u0644\u0642\u0637\u0639\u0629 \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0629. 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