{"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\/ru\/9-muscle-building-bedtime-snacks\/","title":{"rendered":"9 \u041c\u042b\u0428\u0415\u0427\u041d\u041e\u0415 \u0421\u0422\u0420\u041e\u0418\u0422\u0415\u041b\u042c\u0421\u0422\u0412\u041e BEDTIME \u0417\u0410\u041a\u0423\u0421\u041a\u0418"},"content":{"rendered":"<\/p>\n<p><strong>\u041f\u043e\u043c\u043e\u0433\u0438\u0442\u0435 \u0442\u043e\u043f\u043b\u0438\u0432\u0430 \u043c\u044b\u0448\u0446\u044b \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u043e\u0447\u0438 \u0441 \u044d\u0442\u0438\u043c\u0438 \u0431\u043e\u0433\u0430\u0442\u044b\u043c\u0438 \u0431\u0435\u043b\u043a\u043e\u043c \u0437\u0430\u043a\u0443\u0441\u043a\u0438<\/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>\u0421\u043e\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0431\u043e\u0433\u0430\u0442\u043e\u0439 \u0431\u0435\u043b\u043a\u043e\u043c \u043f\u0438\u0449\u0438 \u0441\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u043c \u0436\u0438\u0440\u043e\u043c \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0437\u0430\u043c\u0435\u0434\u043b\u0438\u0442\u044c \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0435\u043d\u0438\u0435, \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044f \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0436\u0438\u0437\u043d\u0435\u043d\u043d\u043e \u0432\u0430\u0436\u043d\u044b\u043c\u0438 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430\u043c\u0438 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u043e\u0447\u0438. \u041a\u043e\u043d\u0435\u0447\u043d\u043e, \u043c\u043d\u043e\u0433\u0438\u0435 \u043b\u044e\u0434\u0438 \u0432\u044b\u0441\u0442\u0443\u043f\u0430\u044e\u0442 \u0437\u0430 \u0442\u043e, \u0447\u0442\u043e \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0441\u0440\u043e\u043a\u0438 \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u043e \u043d\u0435 \u0438\u043c\u0435\u0435\u0442 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u044f, \u043d\u043e, \u0434\u043b\u044f \u0442\u0435\u0445, \u043a\u0442\u043e \u0432\u0435\u0440\u0438\u0442, \u043d\u0430\u0436\u043c\u0438\u0442\u0435 \u0432\u043f\u0435\u0440\u0435\u0434, \u0447\u0442\u043e\u0431\u044b \u0443\u0432\u0438\u0434\u0435\u0442\u044c \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u043c\u044b\u0448\u0446 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b\u0430 \u043a\u0440\u043e\u0432\u0430\u0442\u044c \u0432\u0440\u0435\u043c\u044f \u0437\u0430\u043a\u0443\u0441\u043a\u0438. \u0421\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0439<\/p>\n<h2>\u041c\u0438\u043d\u0434\u0430\u043b\u044c\u043d\u043e\u0435 \u043c\u0430\u0441\u043b\u043e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/YYTTr0IpUfKWxH3SsMYohuSwBq4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/1-almond%20butter-flcikr.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/YYTTr0IpUfKWxH3SsMYohuSwBq4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/1-almond%20butter-flcikr.jpg 1x\" alt=\"almond butter\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u041c\u0438\u043d\u0434\u0430\u043b\u044c\u043d\u043e\u0435 \u043c\u0430\u0441\u043b\u043e (\u0441 \u043d\u0430\u0434\u0435\u044e\u0441\u044c, \u0442\u043e\u043b\u044c\u043a\u043e \u043e\u0434\u0438\u043d \u0438\u043b\u0438 \u0434\u0432\u0430 \u0438\u043d\u0433\u0440\u0435\u0434\u0438\u0435\u043d\u0442\u0430 \u0432 \u0441\u043f\u0438\u0441\u043a\u0435) \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u0431\u0435\u0441\u0446\u0435\u043d\u043d\u044b\u0435 \u0441\u0435\u0440\u0434\u0446\u0430 \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u0445 \u0436\u0438\u0440\u043e\u0432, \u0430 \u0442\u0430\u043a\u0436\u0435 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u0435\u0440\u0435\u0432\u0430\u0440\u0438\u0432\u0430\u043d\u0438\u044f \u0431\u0435\u043b\u043a\u043e\u0432. \u041c\u0438\u043d\u0434\u0430\u043b\u044c\u043d\u043e\u0435 \u043c\u0430\u0441\u043b\u043e,\u00a0<strong>\u0432 \u043e\u0442\u043b\u0438\u0447\u0438\u0435 \u043e\u0442 \u0430\u0440\u0430\u0445\u0438\u0441\u043e\u0432\u043e\u0433\u043e<\/strong>\u043c\u0430\u0441\u043b\u0430, \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442 \u043e\u0442 \u0444\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043e\u0440\u0435\u0445\u0430, \u0430 \u043d\u0435 \u0431\u043e\u0431\u043e\u0432\u044b\u0445, \u0447\u0442\u043e \u0434\u0435\u043b\u0430\u0435\u0442 \u0435\u0433\u043e \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u044b\u043c \u0434\u043b\u044f \u0441\u0442\u0440\u043e\u0433\u0438\u0445 \u0435\u0434\u043e\u043a\u043e\u0432 \u043f\u0430\u043b\u0435\u043e.<\/p>\n<h2>\u041a\u043e\u043d\u0441\u0435\u0440\u0432\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0439 \u0442\u0443\u043d\u0435\u0446<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/ItIuuewBPORRUWMDvX7KFZ69gOc=\/870x565\/filters:focal(1005x745:1006x746)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/copy\/dreamstime_m_44718676_0.jpg\" 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>ID 44718676 \u00a9 Tang90246 | Dreamstime.com<\/span><\/p>\n<p>\u0418\u0437\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u0435\u0434\u044b \u043d\u0435 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u043b\u0435\u0433\u0447\u0435, \u0447\u0435\u043c \u0440\u0430\u0441\u0442\u0440\u0435\u0441\u043a\u0438\u0432\u0430\u043d\u0438\u0435 \u043e\u0442\u043a\u0440\u044b\u0442\u044c \u043c\u043e\u0436\u0435\u0442 \u0442\u0443\u043d\u0446\u0430. \u0425\u043e\u0442\u044f \u0432\u0430\u0436\u043d\u043e \u0443\u0447\u0438\u0442\u044b\u0432\u0430\u0442\u044c \u0443\u0440\u043e\u0432\u043d\u0438\u00a0<strong>\u0440\u0442\u0443\u0442\u0438 \u0432 \u043b\u044e\u0431\u043e\u0439 \u0440\u044b\u0431\u0435,<\/strong>\u00a0\u043a\u043e\u0442\u043e\u0440\u0443\u044e \u0432\u044b \u0435\u0434\u0438\u0442\u0435, \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u0431\u0435\u043b\u043a\u0430 \u043a\u043e\u043d\u0441\u0435\u0440\u0432\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0433\u043e \u0442\u0443\u043d\u0446\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0431\u043e\u0433\u0430\u0442, \u0447\u0442\u043e\u0431\u044b \u043f\u0438\u0442\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u043b\u044e\u0431\u043e\u0433\u043e \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0433\u043e \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430 \u043f\u0435\u0440\u0435\u0434 \u0441\u043d\u043e\u043c.<\/p>\n<h2>\u041f\u043e\u0440\u043e\u0448\u043e\u043a \u041a\u0435\u0439\u0441\u0435\u0439\u043d\u0430<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" 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>Casein \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u0438\u0437 \u0432\u0438\u0434\u043e\u0432 \u0431\u0435\u043b\u043a\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u0441\u0432\u043e\u0431\u043e\u0436\u0434\u0430\u0435\u0442\u0441\u044f \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c. \u042d\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0431\u0443\u0434\u0435\u0442 \u043f\u043e\u0436\u0438\u043d\u0430\u0442\u044c \u043f\u043b\u043e\u0434\u044b \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u043f\u043e\u043b\u0443\u0447\u0430\u0442\u044c \u0430\u043c\u0438\u043d\u043e\u043a\u0438\u0441\u043b\u043e\u0442\u044b \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0441\u043d\u0430.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u0435 \u0436\u0438\u0440\u044b, \u0447\u0442\u043e\u0431\u044b \u0432\u0430\u0448 casein \u0432\u0441\u0442\u0440\u044f\u0445\u043d\u0443\u0442\u044c,\u00a0<strong>\u0441\u043c\u0435\u0448\u0430\u0442\u044c \u0432 \u043a\u043e\u043a\u043e\u0441\u043e\u0432\u043e\u043c \u043c\u0430\u0441\u043b\u0435.<\/strong><\/p>\n<h2>\u0421\u044b\u0440<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"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\" 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>\u0415\u0441\u0442\u044c \u043c\u043d\u043e\u0433\u043e \u0432\u0438\u0434\u043e\u0432\u00a0<strong>\u0441\u044b\u0440\u0430,<\/strong>\u00a0\u043d\u043e \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u0437 \u043d\u0438\u0445 \u0437\u0434\u043e\u0440\u043e\u0432\u0435\u0435, \u0447\u0435\u043c \u0434\u0440\u0443\u0433\u0438\u0435. \u0425\u043e\u0442\u044f \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0435\u0440\u0436\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0434\u0430\u043b\u044c\u0448\u0435 \u043e\u0442\u00a0<strong>\u043e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u044b\u0445 \u0441\u044b\u0440\u043e\u0432,<\/strong>\u043a\u0430\u0436\u0434\u044b\u0439 \u0447\u0435\u043b\u043e\u0432\u0435\u043a \u0438\u043c\u0435\u0435\u0442 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u044b \u0441 \u0442\u043e\u0447\u043a\u0438 \u0437\u0440\u0435\u043d\u0438\u044f \u0442\u043e\u0433\u043e, \u043a\u0430\u043a\u043e\u0439 \u0441\u044b\u0440 \u043e\u043d \u0438\u043b\u0438 \u043e\u043d\u0430 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e \u0435\u0441\u0442\u044c. \u0421 \u043f\u043e\u043b\u043d\u043e\u0436\u0438\u0440\u043d\u044b\u0445 \u0438 \u043e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u044b\u0445 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u043e\u0432, \u0445\u043e\u0442\u044f, \u0432\u044b \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u0431\u043e\u0433\u0430\u0442\u044b\u0439 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a \u0431\u0435\u043b\u043a\u0430, \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0443\u0440\u043e\u0432\u043d\u044f \u0436\u0438\u0440\u0430. \u0412\u043e\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435\u0441\u044c \u043e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435\u043c \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432 \u0441\u044b\u0440\u0430, \u043f\u043e\u0435\u0434\u0430\u044f \u0435\u0433\u043e \u0441 \u043d\u0438\u0437\u043a\u043e\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043d\u044b\u043c\u0438 \u0437\u0435\u043b\u0435\u043d\u044b\u043c\u0438\u00a0<strong>\u043e\u0432\u043e\u0449\u0430\u043c\u0438 \u043f\u0435\u0440\u0435\u0434<\/strong>\u00a0\u0441\u043d\u043e\u043c.<\/p>\n<p>\u0421\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0439<\/p>\n<h2>\u0422\u0432\u043e\u0440\u043e\u0433<\/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>\u041e\u0442\u043b\u0438\u0447\u043d\u0430\u044f \u0435\u0434\u0430, \u0447\u0442\u043e\u0431\u044b\u00a0<strong>\u043f\u043e\u0435\u0441\u0442\u044c \u0432 \u043b\u044e\u0431\u043e\u0435<\/strong>\u00a0\u0432\u0440\u0435\u043c\u044f \u0434\u043d\u044f, \u0442\u0432\u043e\u0440\u043e\u0433 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043a\u0432\u0438\u043d\u0442\u044d\u0441\u0441\u0435\u043d\u0446\u0438\u0435\u0439 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0433\u043e \u0441\u0442\u0440\u043e\u0438\u0442\u0435\u043b\u044c\u0441\u0442\u0432\u0430 \u043d\u043e\u0447\u043d\u043e\u0439 \u043f\u0438\u0449\u0438. \u0411\u043e\u0433\u0430\u0442\u044b\u0439 \u0432 \u0441\u043b\u0443\u0447\u0430\u0435, \u0442\u0432\u043e\u0440\u043e\u0433 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u043f\u0443\u0441\u043a\u0430\u0435\u0442 \u0431\u0435\u043b\u043e\u043a \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0432\u0441\u0435\u0439 \u043d\u043e\u0447\u0438. \u041e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u044b\u0435 \u0441\u043e\u0440\u0442\u0430 \u0438\u043c\u0435\u044e\u0442 \u0431\u043e\u043b\u044c\u0448\u0435 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432, \u0447\u0435\u043c \u0438\u0445 \u043f\u043e\u043b\u043d\u043e\u0436\u0438\u0440\u043d\u044b\u0435 \u0440\u043e\u0434\u0441\u0442\u0432\u0435\u043d\u043d\u0438\u043a\u0438, \u0447\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u0443\u0434\u043e\u0432\u043b\u0435\u0442\u0432\u043e\u0440\u0438\u0442\u044c \u0432\u0430\u0448\u0438 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0438 \u043c\u0430\u043a\u0440\u043e\u044d\u043b\u0435\u043c\u0435\u043d\u0442\u043e\u0432 \u0432 \u0431\u043e\u043b\u0435\u0435 \u0447\u0435\u043c \u043e\u0434\u0438\u043d \u043f\u0443\u0442\u044c.<\/p>\n<h2>\u0413\u0440\u0435\u0447\u0435\u0441\u043a\u0438\u0439 \u0439\u043e\u0433\u0443\u0440\u0442<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" 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>\u0413\u0440\u0435\u0447\u0435\u0441\u043a\u0438\u0439 \u0439\u043e\u0433\u0443\u0440\u0442 \u0431\u043e\u0433\u0430\u0442 \u043a\u0430\u043a \u0431\u0435\u043b\u043a\u043e\u043c, \u0442\u0430\u043a \u0438 \u043a\u0430\u043b\u044c\u0446\u0438\u0435\u043c. \u041a\u043e\u0433\u0434\u0430 \u0432 \u043f\u0430\u0440\u0435 \u0441\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u043c \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u043c \u0436\u0438\u0440\u0430, \u043a\u0430\u043a\u00a0<strong>\u0441\u0435\u043c\u0435\u043d\u0430 \u043b\u044c\u043d\u0430<\/strong>, \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u043f\u0440\u043e\u0444\u0438\u043b\u044c \u044d\u0442\u043e\u0439 \u0437\u0430\u043a\u0443\u0441\u043a\u0438 \u043f\u0435\u0440\u0435\u0434 \u0441\u043d\u043e\u043c \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0440\u0435\u043c\u043e\u043d\u0442\u0430 \u0440\u0430\u0437\u043e\u0440\u0432\u0430\u043d\u043d\u044b\u0445 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0445 \u0432\u043e\u043b\u043e\u043a\u043e\u043d \u0432\u0441\u044e \u043d\u043e\u0447\u044c \u043d\u0430\u043f\u0440\u043e\u0442\u044b.<\/p>\n<h2>\u041c\u043e\u043b\u043e\u043a\u043e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/1N4Kv986_ZrSteg_ydUQOkbpIGs=\/870x565\/filters:focal(629x416:630x417)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/10\/copy\/iStock-960951656.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/1N4Kv986_ZrSteg_ydUQOkbpIGs=\/870x565\/filters:focal(629x416:630x417)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/10\/copy\/iStock-960951656.jpg 1x\" alt=\"milk\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0435\u0449\u0435 \u043d\u0435 \u0437\u0430\u043c\u0435\u0442\u0438\u043b\u0438, \u043c\u043e\u043b\u043e\u0447\u043d\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u043c \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u043c \u043f\u0435\u0440\u0435\u0434 \u043a\u0440\u043e\u0432\u0430\u0442\u044c\u044e \u043c\u044b\u0448\u0446\u044b \u0441\u0442\u0440\u043e\u0438\u0442\u0435\u043b\u0435\u0439. \u041a \u0441\u043e\u0436\u0430\u043b\u0435\u043d\u0438\u044e \u0434\u043b\u044f \u0442\u0435\u0445,\u00a0<strong>\u043a\u0442\u043e \u0434\u0435\u0440\u0436\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0434\u0430\u043b\u044c\u0448\u0435 \u043e\u0442 \u043a\u043e\u0440\u043e\u0432\u044c\u0435\u0433\u043e \u043c\u043e\u043b\u043e\u043a\u0430,<\/strong>\u043c\u043e\u043b\u043e\u0447\u043d\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043b\u0443\u0447\u0448\u0438\u043c \u043f\u0440\u0438\u0440\u043e\u0434\u043d\u044b\u043c \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u0435\u0440\u0435\u0432\u0430\u0440\u0438\u0432\u0430\u043d\u0438\u044f casein. \u0421\u0442\u0430\u043a\u0430\u043d \u0446\u0435\u043b\u044c\u043d\u043e\u0433\u043e \u043c\u043e\u043b\u043e\u043a\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u0435 \u043a\u0435\u0439\u0441\u0438\u043d \u0441 \u0436\u0438\u0440\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u043a\u043e\u043d\u0447\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0441\u0446\u0435\u043d\u0430\u0440\u0438\u0439 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u0435\u0440\u0435\u0432\u0430\u0440\u0438\u0432\u0430\u043d\u0438\u044f \u0431\u0435\u043b\u043a\u0430 \u043f\u0435\u0440\u0435\u0434 \u0441\u043d\u043e\u043c.<\/p>\n<h2>\u0410\u0440\u0430\u0445\u0438\u0441\u043e\u0432\u043e\u0435 \u043c\u0430\u0441\u043b\u043e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" 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>\u041c\u043d\u043e\u0433\u0438\u0435 \u043b\u044e\u0434\u0438 \u0441\u043c\u043e\u0442\u0440\u044f\u0442 \u043d\u0430 \u043e\u0440\u0435\u0445\u043e\u0432\u043e\u0435 \u043c\u0430\u0441\u043b\u043e, \u0432 \u0442\u043e\u043c\u00a0<strong>\u0447\u0438\u0441\u043b\u0435 \u0430\u0440\u0430\u0445\u0438\u0441\u043e\u0432\u043e\u0435<\/strong>\u043c\u0430\u0441\u043b\u043e , \u043a\u0430\u043a \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0439 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a \u0431\u0435\u043b\u043a\u0430. \u0414\u0430, \u0430\u0440\u0430\u0445\u0438\u0441\u043e\u0432\u043e\u0435 \u043c\u0430\u0441\u043b\u043e \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u0431\u0435\u043b\u043e\u043a, \u043d\u043e \u044d\u0442\u0430 \u043f\u0438\u0449\u0430 \u0432 \u0441\u0432\u043e\u0435\u0439 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0439 \u0444\u043e\u0440\u043c\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u0431\u043e\u043b\u044c\u0448\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u043e\u0433\u043e \u0436\u0438\u0440\u0430, \u0447\u0435\u043c \u0432\u0441\u0435 \u043e\u0441\u0442\u0430\u043b\u044c\u043d\u043e\u0435. \u042d\u0442\u0438 \u0436\u0438\u0440\u044b, \u0441\u043c\u0435\u0448\u0430\u043d\u043d\u044b\u0435 \u0441 \u0431\u0435\u043b\u043a\u043e\u043c \u0430\u0440\u0430\u0445\u0438\u0441\u043e\u0432\u043e\u0433\u043e \u043c\u0430\u0441\u043b\u0430, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0443\u0441\u0432\u0430\u0438\u0432\u0430\u044e\u0442\u0441\u044f \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u043e\u043c, \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044f \u043c\u044b\u0448\u0446\u0430\u043c \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0435\u0433\u043e \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0442\u043e\u043f\u043b\u0438\u0432\u0430 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0441\u043d\u0430.<\/span><\/p>\n<h2>\u041b\u043e\u0441\u043e\u0441\u044c<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/SL_H2HtHQ1giaPMkA6loZUZ4A84=\/870x565\/filters:focal(628x417:629x418)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/09\/copy\/iStock-509422213_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/SL_H2HtHQ1giaPMkA6loZUZ4A84=\/870x565\/filters:focal(628x417:629x418)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/09\/copy\/iStock-509422213_0.jpg 1x\" alt=\"salmon\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u041c\u043d\u043e\u0433\u0438\u0435 \u043b\u044e\u0434\u0438 \u0434\u0438\u0435\u0442\u044b \u043d\u0435 \u0445\u0432\u0430\u0442\u0430\u0435\u0442\u00a0<strong>\u043e\u043c\u0435\u0433\u0430-3 \u0436\u0438\u0440\u043d\u044b\u0445 \u043a\u0438\u0441\u043b\u043e\u0442.<\/strong>\u00a0\u041b\u043e\u0441\u043e\u0441\u044c \u043d\u0435\u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0431\u043e\u0433\u0430\u0442 \u043a\u0430\u043a \u0431\u0435\u043b\u043a\u043e\u043c, \u0442\u0430\u043a \u0438 \u0434\u0440\u0443\u0436\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c\u0438 \u043a \u0441\u0435\u0440\u0434\u0446\u0443 \u0438 \u043c\u043e\u0437\u0433\u0443 \u043e\u043c\u0435\u0433\u0430-3. \u041a\u0443\u0441\u043e\u043a \u043b\u043e\u0441\u043e\u0441\u044f, \u043f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u043d\u043e\u0433\u043e \u0432 \u043e\u043b\u0438\u0432\u043a\u043e\u0432\u043e\u043c \u043c\u0430\u0441\u043b\u0435 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0435\u0434\u043e\u0439, \u0447\u0442\u043e\u0431\u044b \u0438\u043c\u0435\u0442\u044c \u043f\u0435\u0440\u0435\u0434 \u0441\u043d\u043e\u043c \u0434\u043b\u044f \u043c\u044b\u0448\u0446 \u0441\u043e\u0437\u043d\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0437\u0430\u043a\u0443\u0441\u043e\u0447\u043d\u044b\u0445 \u0438\u0449\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u0435 \u0435\u0434\u044b, \u0447\u0435\u043c \u0437\u0430\u043a\u0443\u0441\u043a\u0438.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u041f\u043e\u043c\u043e\u0433\u0438\u0442\u0435 \u0442\u043e\u043f\u043b\u0438\u0432\u0430 \u043c\u044b\u0448\u0446\u044b \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u043e\u0447\u0438 \u0441 \u044d\u0442\u0438\u043c\u0438 \u0431\u043e\u0433\u0430\u0442\u044b\u043c\u0438 \u0431\u0435\u043b\u043a\u043e\u043c \u0437\u0430\u043a\u0443\u0441\u043a\u0438 \u0421\u043e\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0431\u043e\u0433\u0430\u0442\u043e\u0439 \u0431\u0435\u043b\u043a\u043e\u043c \u043f\u0438\u0449\u0438 \u0441\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u043c \u0436\u0438\u0440\u043e\u043c \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8844,"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":[16,223],"tags":[],"class_list":["post-8843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-healthy-eating"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ru","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:\/\/fitolympia.com\/wp-content\/uploads\/2021\/01\/Muscle-Building-Foods.png","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0},{"id":223,"name":"Healthy Eating","count":115,"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":6210,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/8843","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/comments?post=8843"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/8843\/revisions"}],"predecessor-version":[{"id":17035,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/8843\/revisions\/17035"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/media\/8844"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/media?parent=8843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/categories?post=8843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/tags?post=8843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}