{"id":8843,"date":"2023-10-11T17:43:30","date_gmt":"2023-10-11T17:43:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8843"},"modified":"2023-10-11T17:43:35","modified_gmt":"2023-10-11T17:43:35","slug":"9-muscle-building-bedtime-snacks","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/9-muscle-building-bedtime-snacks\/","title":{"rendered":"9 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0938\u094b\u0928\u0947 \u0915\u093e \u0928\u093e\u0936\u094d\u0924\u093e"},"content":{"rendered":"<\/p>\n<p><strong>\u0907\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0930\u093e\u0924 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0908\u0902\u0927\u0928 \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0902<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/hCH12NqHM_20BykX09UTyjU2zFo=\/870x565\/filters:focal(627x418:628x419)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/09\/copy\/iStock-941587932.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/hCH12NqHM_20BykX09UTyjU2zFo=\/870x565\/filters:focal(627x418:628x419)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/09\/copy\/iStock-941587932.jpg 1x\" alt=\"cottage cheese\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u092d\u094b\u091c\u0928 \u092c\u093e\u0902\u0927\u0928\u093e \u092a\u093e\u091a\u0928 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 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srcset=\"https:\/\/thumbor.thedailymeal.com\/ItIuuewBPORRUWMDvX7KFZ69gOc=\/870x565\/filters:focal(1005x745:1006x746)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/copy\/dreamstime_m_44718676_0.jpg 1x\" alt=\"canned tuna\" width=\"870\" height=\"565\" \/><span>\u0906\u0908\u0921\u0940 44718676 \u00a9 Tang90246 | Dreamstime.com<\/span><\/p>\n<p>\u090f\u0915 \u092d\u094b\u091c\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091f\u094d\u092f\u0942\u0928\u093e \u0915\u0947 \u090f\u0915 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0916\u0941\u0932\u093e \u0916\u0941\u0930 \u0938\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0906\u0938\u093e\u0928 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0906\u092a \u0916\u093e\u0928\u0947 \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u092e\u091b\u0932\u0940 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src=\"https:\/\/thumbor.thedailymeal.com\/lfLupHSywcYelqKXRywBibB95DA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/3-powdermilk-Istock_thinkstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/lfLupHSywcYelqKXRywBibB95DA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/3-powdermilk-Istock_thinkstock.jpg 1x\" alt=\"casein powder\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0915\u0947\u0938\u093f\u0928 \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948 \u091c\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u091b\u094b\u0921\u093c\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0939\u0948 \u0915\u093f \u091c\u092c \u0906\u092a \u0938\u094b\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 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srcset=\"https:\/\/thumbor.thedailymeal.com\/3Z-e9zsGHvr16jVN86pwVQwgEJ4=\/870x565\/filters:focal(627x418:628x419)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/05\/copy\/iStock-898191120.jpg 1x\" alt=\"cheese\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092a\u0928\u0940\u0930 \u0915\u0947\u00a0<strong>\u092a\u094d\u0930\u0915\u093e\u0930<\/strong>\u00a0\u0915\u0947 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0948\u0902 \u0964 \u091c\u092c \u0906\u092a \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u091a\u0940\u091c \u0915\u0947 \u0938\u094d\u092a\u0937\u094d\u091f \u091a\u0932\u093e\u0928\u0947 \u0915\u0940 \u0907\u091a\u094d\u091b\u093e \u0939\u094b \u0938\u0915\u0924\u0940\u00a0<strong>\u0939\u0948,<\/strong>\u0939\u0930 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\u0915\u093e \u092b\u093e\u092f\u0926\u093e \u0909\u0920\u093e\u0915\u0930 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u092e \u0915\u093e\u0930\u094d\u092c\u00a0<strong>\u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902<\/strong>\u00a0\u0915\u0947 \u0938\u093e\u0925 \u0916\u093e\u0915\u0930 \u0932\u0947\u0902\u0964<\/p>\n<p>\u0905\u0917\u0932\u093e<\/p>\n<h2>\u092a\u0928\u0940\u0930<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/aNyCJm7vXhjupyhPHv2O9U9lkLY=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/5-cottage-cheese--Istock-thinkstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/aNyCJm7vXhjupyhPHv2O9U9lkLY=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/5-cottage-cheese--Istock-thinkstock.jpg 1x\" alt=\"cottage cheese\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0926\u093f\u0928 \u0915\u0947 \u0915\u093f\u0938\u0940\u00a0<strong>\u092d\u0940 \u0938\u092e\u092f<\/strong>\u00a0\u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u092d\u094b\u091c\u0928, \u092a\u0928\u0940\u0930 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0930\u093e\u0924 \u0915\u093e \u092d\u094b\u091c\u0928 \u0939\u0948\u0964 \u0915\u0948\u0938\u093f\u0928 \u092e\u0947\u0902 \u0905\u092e\u0940\u0930, \u092a\u0928\u0940\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0930\u093e\u0924 \u092d\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091b\u094b\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0935\u0938\u093e \u092e\u0941\u0915\u094d\u0924 \u0915\u093f\u0938\u094d\u092e\u094b\u0902 \u092e\u0947\u0902 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src=\"https:\/\/thumbor.thedailymeal.com\/vV4enwIQ-9Z7qcqr2x5l_IzJqtA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/6-greek-yogurt-Istock_thin-kstock_1.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/vV4enwIQ-9Z7qcqr2x5l_IzJqtA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/6-greek-yogurt-Istock_thin-kstock_1.jpg 1x\" alt=\"greek yogurt\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0917\u094d\u0930\u0940\u0915 \u0926\u0939\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0926\u094b\u0928\u094b\u0902 \u0939\u0948\u0964 \u091c\u092c\u00a0<strong>\u0938\u0928 \u092c\u0940\u091c<\/strong>\u0915\u0940 \u0924\u0930\u0939 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0938\u093e\u0925 \u091c\u094b\u0921\u093c\u093e, \u0907\u0938 \u0938\u094b\u0928\u0947 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src=\"https:\/\/thumbor.thedailymeal.com\/zV0wQRLpxm0QGDsdKVMT8ukmF5g=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/8_peanut%20butter_BarnabyChambers-Thinkstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/zV0wQRLpxm0QGDsdKVMT8ukmF5g=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/8_peanut%20butter_BarnabyChambers-Thinkstock.jpg 1x\" alt=\"peanut butter\" width=\"870\" height=\"565\" \/><\/p>\n<p><span>\u0915\u0908 \u0932\u094b\u0917 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u090f\u0915 \u092e\u0939\u093e\u0928 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u00a0<strong>\u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u092e\u0915\u094d\u0916\u0928<\/strong>\u0938\u0939\u093f\u0924 \u0905\u0916\u0930\u094b\u091f \u0915\u0947 \u092e\u0915\u094d\u0916\u0928 \u0915\u094b \u0926\u0947\u0916\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0902, 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\u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0938\u091a\u0947\u0924 \u090f\u0915 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u090f\u0915 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0905\u0927\u093f\u0915 \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 diners \u0915\u0947 \u0932\u093f\u090f \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u0948 \u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0907\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0930\u093e\u0924 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b 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