{"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\/hi\/building-muscle-nutrition-tips-you-need-to-know\/","title":{"rendered":"\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940: \u092a\u094b\u0937\u0923 \u092f\u0941\u0915\u094d\u0924\u093f\u092f\u093e\u0902 \u0906\u092a \u0915\u094b \u092a\u0924\u093e \u0939\u0948 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948"},"content":{"rendered":"<p>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092a\u094b\u0937\u0923 \u0915\u094b \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u091c\u093e\u0928\u0947\u0902\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0936\u093e\u092f\u0926 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092a\u094b\u0937\u0923 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0935\u093f\u0936\u093e\u0932 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0939\u0948, \u0935\u0939\u093e\u0902 \u0915\u0941\u091b \u0914\u0930 nbsp \u0939\u0948\u0902;<strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 nbsp \u0915\u0947 \u0932\u093f\u090f \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u092a\u094b\u0937\u0923 \u0938\u0941\u091d\u093e\u0935;<\/strong>\u0906\u092a \u0939\u092e\u0947\u0936\u093e \u0938\u0947 \u0932\u093e\u092d \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0915\u093f\u0924\u0928\u093e \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f<\/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>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u090f\u0915 \u092e\u0947\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u00a0<strong>\u0915\u0948\u0932\u094b\u0930\u0940 \u0905\u0927\u093f\u0936\u0947\u0937<\/strong>. \u092e\u0924\u0932\u092c, \u0906\u092a\u0915\u094b \u0916\u0930\u094d\u091a \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948\u0964 <\/p> <p>\u0915\u0941\u0932 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0915\u0948\u0932\u094b\u0930\u0940 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0914\u0930 nbsp;<strong>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0947\u0902<\/strong>. \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092c\u094d\u0932\u0949\u0915 \u092c\u0928\u093e \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u091c\u092c \u0906\u092a \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u090a\u0924\u0915 \u0915\u094d\u0937\u0924\u093f\u0917\u094d\u0930\u0938\u094d\u0924 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u0941\u0928\u0930\u094d\u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f, \u090f\u0915 \u0915\u0920\u093f\u0928 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0920\u0940\u0915 \u0938\u0947 \u092a\u0941\u0928\u0930\u094d\u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0915\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948? \u0916\u0948\u0930, \u092f\u0926\u093f \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 (\u0914\u0930 \u0906\u092a \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902), \u0924\u094b \u0906\u092a\u0915\u094b \u0915\u0939\u0940\u0902 \u0915\u0947 \u092c\u0940\u091a \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f<strong>2.0 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b\u0917\u094d\u0930\u093e\u092e \u092c\u0949\u0921\u0940\u0935\u0947\u091f<\/strong>. \u0906\u092a \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092f\u093e \u0906\u092a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915 \u091c\u0948\u0938\u0947 \u092a\u0942\u0930\u0915 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0915\u0947 \u092a\u0942\u0930\u0915 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/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>\u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e \u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092d\u094b\u091c\u0928 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0938\u0942\u091a\u0940 \u0932\u0902\u092c\u0940 \u0939\u0948, \u092f\u0939\u093e\u0902 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 nbsp \u0915\u0947 \u0915\u0941\u091b \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902;<strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/strong>&nbsp;\u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0915 \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 &nbsp;<\/p> <h3 class=\"wp-block-heading\">\u092e\u091b\u0932\u0940, \u092e\u093e\u0902\u0938 \u0914\u0930 \u092a\u094b\u0932\u094d\u091f\u094d\u0930\u0940<\/h3> <p>\u0907\u0928 \u0938\u092d\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092f\u0926\u093f \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0924\u094b \u092f\u0939 \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<strong>S<\/strong><strong>\u090f\u0932\u094b\u092e\u0928, \u091a\u093f\u0915\u0928 \u0938\u094d\u0924\u0928, \u0914\u0930 \u0926\u0941\u092c\u0932\u093e \u092c\u0940\u092b<\/strong>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940; \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0928 \u0915\u0947\u0935\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u0948\u0902 \u092c\u0932\u094d\u0915\u093f \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0915\u092e \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u0905\u0902\u0921\u0947<\/h3> <p>\u0905\u0902\u0921\u0947 \u0939\u0948\u0902 \u0914\u0930 nbsp;<strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c, \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u093e \u0939\u0941\u0906<\/strong>. \u0915\u094b\u0908 \u0906\u0936\u094d\u091a\u0930\u094d\u092f \u0928\u0939\u0940\u0902 \u0915\u093f \u0935\u0947 \u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u0938\u0902\u0926 \u0915\u093e \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<\/p> <h3 class=\"wp-block-heading\">\u092a\u0928\u0940\u0930<\/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>\u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u0915\u092e \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a<\/strong>, \u092a\u0928\u0940\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0926\u094b\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092b\u0932\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0936\u094d\u0930\u093f\u0924, \u092f\u0939 \u090f\u0915 \u092e\u0939\u093e\u0928 \u0928\u093e\u0936\u094d\u0924\u093e \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964\u00a0<\/p> <h3 class=\"wp-block-heading\">\u092e\u0938\u0942\u0930<\/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>\u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u092e\u093e\u0902\u0938 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0926\u093e\u0932 \u090f\u0915 \u092e\u0939\u093e\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902, \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0928\u0942\u0928 \u0926\u093e\u0932 \u0938\u0947 \u092c\u0928\u093e \u0930\u0939\u0947 \u0939\u0948 \u0914\u0930 nbsp;<strong>25% \u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/strong>. \u0907\u0928\u092e\u0947\u0902 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0906\u092f\u0930\u0928, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u091c\u093f\u0902\u0915 \u0915\u0940 \u0915\u093e\u092b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092d\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u092a\u0942\u0930\u0915<\/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>\u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0941\u091b \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093e\u092d \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0935\u094d\u0939\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/h3> <p>\u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u093e\u092f\u0926 \u0938\u092c\u0938\u0947 \u091c\u094d\u091e\u093e\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092a\u0942\u0930\u0915 \u0939\u0948\u0964 \u092f\u0939 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0938\u094d\u0935\u093e\u0926 \u092a\u093e\u0909\u0921\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092c\u0947\u091a\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u093e\u0928\u0940 \u092f\u093e \u0926\u0942\u0927 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/1750-3841.12802\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;\u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948 \u0914\u0930 nbsp;<strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0914\u0930 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0937\u094d\u091f\u0924\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924;<\/strong>\u0906\u0930\u093e\u092e \u0938\u0947 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926, \u0938\u093e\u0925 \u0939\u0940 \u0938\u093e\u0925 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0905\u0924\u093f\u091f\u094d\u0930\u0949\u092b\u0940 \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u0932\u093e\u092d \u0915\u094b \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928<\/h3> <p>\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u090f\u0915 \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948 \u091c\u094b \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u093e\u0930\u0940 \u0909\u0920\u093e\u0928\u0947 \u092f\u093e \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u090f\u0915 \u092a\u0942\u0930\u094d\u0935 \u0915\u0938\u0930\u0924 \u092a\u0942\u0930\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u092a\u093e\u0909\u0921\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u092a\u0942\u0930\u0915 \u0939\u0948\u0964<\/p> <p>\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<strong>\u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u092a\u093e\u0928\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948<\/strong>, \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939 \u092d\u0940 \u0914\u0930 nbsp \u0939\u094b\u0917\u093e;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25946994\" target=\"_blank\" rel=\"noreferrer noopener\">positively affect your exercise performance<\/a>, \u091c\u093f\u0938\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0921\u093c\u093e \u0932\u093e\u092d \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u092c\u093e\u091c\u093e\u0930 \u092a\u0930 \u0938\u092c\u0938\u0947 \u0936\u094b\u0927 \u0914\u0930 \u0938\u092c\u0938\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u092a\u0942\u0930\u0915 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0905\u0928\u094d\u092f \u0914\u0930 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940 \u0939\u0948\u0902;<a href=\"https:\/\/www.healthline.com\/nutrition\/10-benefits-of-creatine#section1\" target=\"_blank\" rel=\"noreferrer noopener\">benefits<\/a>.&nbsp;<\/p> <h3 class=\"wp-block-heading\">\u092c\u0940\u0938\u0940\u090f\u090f\u090f<\/h3> <p>\u092c\u0940\u0938\u0940\u090f\u090f \u0906\u0908\u090f\u0938\u090f \u0914\u0930 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28638350\" target=\"_blank\" rel=\"noreferrer noopener\">beneficial for muscle building<\/a>. \u092c\u0940\u0938\u0940\u090f\u090f \u0932\u094d\u092f\u0942\u0938\u093f\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 &#8211; \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u092c\u0940\u0938\u0940\u090f\u090f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0938\u093e\u0925 \u0939\u0940 \u0905\u0928\u094d\u092f \u0938\u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0907\u0938\u0938\u0947 \u090f\u090f\u0902\u0921\u092c\u0940\u090f\u0938\u092a\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948;<a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-bcaa#section1\" target=\"_blank\" rel=\"noreferrer noopener\">50%<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940; \u0938\u093f\u0930\u094d\u092b \u092c\u0940\u0938\u0940\u090f\u090f \u0915\u0940 \u0916\u092a\u0924 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0921\u093c\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0964<\/p> <h2 class=\"wp-block-heading\">\u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u092c \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923<\/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.\"\/>\u091c\u0948\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u0935\u0948\u0938\u0947 \u0939\u0940 \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u093f\u0928\u0938\u0947 \u0906\u092a\u0915\u094b \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p> <h3 class=\"wp-block-heading\">\u0936\u0930\u093e\u092c<\/h3> <p><a href=\"https:\/\/www.alcoholrehabguide.org\/treatment\/alcohol-and-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Alcohol<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;\u0907\u0938\u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0940 \u0916\u093e\u0932\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0915\u0948\u0928 \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<strong>\u0906\u092a\u0915\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u094b \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/strong>\u0914\u0930 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<strong>\u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0938\u0942\u0932\u0940 \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0947\u0902<\/strong>. \u0936\u0930\u093e\u092c \u0938\u0947 \u0926\u0942\u0930 \u0936\u0930\u094d\u092e \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u092e\u0940\u0920\u093e \u092a\u0947\u092f \u0914\u0930 \u092e\u093f\u0920\u093e\u0908<\/h3> <p>\u0939\u093e\u0902, \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0915\u0948\u0932\u094b\u0930\u0940 \u0932\u0947\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0916\u092a\u0924\u00a0<strong>\u0916\u093e\u0932\u0940 \u0915\u0948\u0932\u094b\u0930\u0940<\/strong>\u00a0\u092e\u0940\u0920\u093e \u092a\u0947\u092f \u0914\u0930 \u092e\u093f\u0920\u093e\u0908 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902, \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u092f\u0939 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u094d\u0930\u0926\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0947\u0917\u093e \u0964 \u092e\u0940\u0920\u093e \u092a\u0947\u092f \u0915\u0947 \u092c\u091c\u093e\u092f, \u092a\u093e\u0928\u0940, \u091a\u093e\u092f, \u092f\u093e \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u092b\u0932\u094b\u0902 \u0915\u0947 \u0930\u0938 \u0915\u0947 \u092c\u091c\u093e\u092f \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0914\u0930 \u092e\u093f\u0920\u093e\u0907\u092f\u094b\u0902 \u0915\u0947 \u092c\u091c\u093e\u092f \u0938\u0942\u0916\u0947 \u092b\u0932, \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u092f\u093e \u0915\u0941\u091b \u0905\u0928\u094d\u092f \u0939\u0947\u0932\u094d\u0926\u0940 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u091a\u0941\u0928\u0947\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u0917\u0939\u0930\u0947 \u0924\u0932\u0947 \u0939\u0941\u090f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/h3> <p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4034518\/\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;\u0928\u0947 \u0926\u093f\u0916\u093e\u092f\u093e \u0939\u0948 \u0915\u093f \u092f\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0914\u0930 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902;<strong>\u0938\u0942\u091c\u0928, \u092e\u094b\u091f\u093e\u092a\u093e, \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e, \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947<\/strong>. \u0907\u0938\u0932\u093f\u090f, \u091a\u093e\u0939\u0947 \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902 \u092f\u093e \u0928\u0939\u0940\u0902, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0917\u0939\u0930\u0947 \u0924\u0932\u0947 \u0939\u0941\u090f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0928\u093e \u0938\u094d\u092e\u093e\u0930\u094d\u091f \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 5 \u0938\u0941\u091d\u093e\u0935<\/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\">\u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u0940 \u0915\u0947 \u0932\u093f\u090f \u091f\u094d\u0930\u0947\u0928<\/h3> <p><strong>\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/strong>&nbsp;\u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u0940 (\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u0935\u0943\u0926\u094d\u0927\u093f) \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u0940 \u092c\u093e\u0939\u0930\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u090f\u0915 \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0924\u0902\u0924\u094d\u0930 \u0939\u0948\u0964 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923, \u091c\u0948\u0938\u0947 \u0914\u0930 nbsp;<strong>\u092c\u0949\u0921\u0940\u0935\u0947\u091f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092f\u093e \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938<\/strong>, \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0926\u093f \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0924\u094b \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u090f\u0902<\/h3> <p>\u091c\u0948\u0938\u093e \u0915\u093f \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u0909\u0932\u094d\u0932\u0947\u0916 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b\u00a0<strong>\u0906\u092a \u0916\u0930\u094d\u091a \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0909\u092a\u092d\u094b\u0917<\/strong>. \u0926\u0942\u0938\u0930\u0947 \u0936\u092c\u094d\u0926\u094b\u0902 \u092e\u0947\u0902, \u0906\u092a\u0915\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u0905\u0927\u093f\u0936\u0947\u0937 \u092e\u0947\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u0907\u0938\u0915\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u00a0<\/p> <h3 class=\"wp-block-heading\">\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e\u092a\u0942\u0930\u094d\u0923 \u0928\u0940\u0902\u0926 \u0932\u0947\u0902<\/h3> <p>\u091c\u092c \u0906\u092a \u0938\u094b \u0930\u0939\u0947 \u0939\u0948\u0902, \u0914\u0930 nbsp;<strong>\u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0930\u093f\u091a\u093e\u0930\u094d\u091c\u093f\u0902\u0917 \u0914\u0930 \u0916\u0941\u0926 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948<\/strong>, \u0924\u094b \u092f\u0939 \u0924\u092c \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u092c \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u092a\u0941\u0928\u0930\u094d\u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0924\u0928\u093e \u0939\u0940 \u0928\u0939\u0940\u0902, \u0932\u0947\u0915\u093f\u0928 \u0928\u0940\u0902\u0926 \u0914\u0930 nbsp \u0915\u0940 \u0915\u092e\u0940;<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>. \u092c\u0940\u091a \u0914\u0930 nbsp \u0939\u094b \u0930\u0939\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b;<strong>\u0939\u0930 \u0930\u093e\u0924 7-9 \u0918\u0902\u091f\u0947 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u0940 \u0928\u0940\u0902\u0926<\/strong>.<\/p> <h3 class=\"wp-block-heading\">\u0906\u0930\u093e\u092e \u0915\u0947 \u0926\u093f\u0928\u094b\u0902 \u0915\u094b \u0928 \u091b\u094b\u0921\u093c\u0947\u0902<\/h3> <p>\u0924\u0928\u093e\u0935 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0922\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u092e\u092f \u091a\u093e\u0939\u093f\u090f\u0964 \u0907\u0938 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902, \u0915\u0938\u0930\u0924 \u0915\u093e \u0924\u0928\u093e\u0935\u0964 \u0920\u0940\u0915 \u0938\u0947 \u0935\u093f\u0924\u0930\u093f\u0924 \u092c\u093e\u0915\u0940 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0914\u0930 nbsp;<strong>\u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0915\u0938\u0930\u0924 \u0938\u0947 \u0909\u092c\u0930\u0928\u0947 \u0914\u0930 \u0915\u0938\u0930\u0924 \u0932\u093e\u092d \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0902<\/strong>. \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093e\u092d \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940\u0964<\/p> <h3 class=\"wp-block-heading\">\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0939\u0947\u0902<\/h3> <p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u092a\u093e\u0928\u0940 \u0920\u0940\u0915 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964 \u092a\u093e\u0928\u0940 \u0939\u0948 \u0914\u0930 nbsp;<a href=\"https:\/\/www.bodybuilding.com\/fun\/behar12.htm\" target=\"_blank\" rel=\"noreferrer noopener\">crucial to muscle building<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940; \u091a\u0942\u0902\u0915\u093f \u0906\u0908\u091f\u0940 \u0914\u0930 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<strong>\u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u092a\u0930\u093f\u0935\u0939\u0928<\/strong>. \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u093e\u0928\u0940 \u0915\u0947 \u092c\u093f\u0928\u093e, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092c\u093f\u0917\u0921\u093c\u093e \u0939\u094b\u0917\u093e \u0964 &nbsp;<strong>\u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923 \u090f\u0915 \u0915\u092e\u091c\u094b\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 nbsp \u0915\u0947 \u0932\u093f\u090f \u0928\u0947\u0924\u0943\u0924\u094d\u0935 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902;<\/strong>\u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902, \u0924\u094b \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0964<\/p> <h2 class=\"wp-block-heading\">\u091f\u0947\u0915\u0905\u0935\u0947<\/h2> <p>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0937\u0923 \u090f\u0915 \u0935\u093f\u0937\u092f \u0939\u0948 \u0915\u093f \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0909\u0924\u094d\u0938\u093e\u0939\u0940 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0939\u093f\u0924\u094b\u0902 \u0939\u0948 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0935\u0939\u093e\u0902 \u0938\u0941\u091d\u093e\u0935\u094b\u0902 \u0914\u0930 \u091a\u093e\u0932\u094b\u0902 \u0915\u093e \u090f\u0915 \u0917\u0941\u091a\u094d\u091b\u093e \u0906\u092a \u0915\u0948\u0938\u0947 \u092c\u0921\u093c\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0932\u093e\u092d \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930 \u092a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0915\u0941\u091b \u092e\u0942\u0932 \u092c\u093e\u0924\u0947\u0902 \u0939\u092e\u0947\u0936\u093e \u090f\u0915 \u0939\u0940 \u0939\u0948\u0902 \u0964<\/p> <p>\u0906\u092a\u0915\u094b \u0914\u0930 nbsp \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f;<strong>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0928\u093e<\/strong>. \u0906\u092a \u0938\u0939\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0915\u0930 \u0914\u0930 \u0938\u0939\u0940 \u0914\u0930 nbsp \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093e\u092d \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902;<strong>\u092a\u0942\u0930\u0915<\/strong>. \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0906\u092a\u0915\u094b \u0914\u0930 nbsp \u091a\u093e\u0939\u093f\u090f;<strong>\u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u092c\u091a\u0947\u0902<\/strong>, \u091c\u0948\u0938\u0947 \u0921\u0940\u092a \u092b\u094d\u0930\u093e\u0907\u0921 \u092b\u0942\u0921, \u0939\u093e\u0908 \u0936\u0941\u0917\u0930 \u0915\u0902\u091f\u0947\u0902\u091f \u0935\u093e\u0932\u093e \u092b\u0942\u0921 \u0914\u0930 \u0905\u0932\u094d\u0915\u094b\u0939\u0932 \u0964<\/p> <p>\u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0914\u0930 nbsp;<strong>\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0939\u0947\u0902, \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u0940 \u0928\u0940\u0902\u0926 \u0932\u0947\u0902<\/strong>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;\u0914\u0930 \u092c\u093e\u0915\u0940, \u0914\u0930 &nbsp;<strong>\u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u093e<\/strong>. \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0932\u0917\u093e\u0924\u093e\u0930 \u0930\u0939\u0947\u0902\u0964 \u0907\u0938 \u0924\u0930\u0939, \u092a\u0930\u093f\u0923\u093e\u092e \u092c\u093e\u0939\u0930 \u092f\u093e\u0926 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e \u0964<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092a\u094b\u0937\u0923 \u0915\u094b \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u091c\u093e\u0928\u0947\u0902\u0964 \u092f\u0926\u093f \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 [&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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[139,19,140],"tags":[],"class_list":["post-16813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building","category-nutrition","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"hi","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/11\/Fat-Burning-Pre-Workout-Snacks.jpg","categories_details":[{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":19,"name":"Nutrition","count":204,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":9904,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/16813","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/comments?post=16813"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/16813\/revisions"}],"predecessor-version":[{"id":16816,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/16813\/revisions\/16816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media\/16814"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media?parent=16813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/categories?post=16813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/tags?post=16813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}