{"id":10125,"date":"2024-01-10T16:59:09","date_gmt":"2024-01-10T16:59:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10125"},"modified":"2024-01-10T16:59:10","modified_gmt":"2024-01-10T16:59:10","slug":"what-is-the-best-pre-workout-snack-or-post-workout-meal","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-is-the-best-pre-workout-snack-or-post-workout-meal\/","title":{"rendered":"EN IYI EGZERSIZ \u00d6NCESI ATI\u015eTIRMALIK VEYA EGZERSIZ SONRASI YEMEK NEDIR?"},"content":{"rendered":"<\/p>\n<p><span>G\u00fcnl\u00fck egzersizden en iyi \u015fekilde \u00e7\u0131kmak \u00f6nemlidir. Egzersiz \u00f6ncesi ve sonras\u0131 yiyecekler anahtard\u0131r. Zorluk: yiyeceklerin ve besinlerin iyile\u015fme ve egzersiz hedeflerinize ula\u015fmak i\u00e7in ger\u00e7ekte ne yapt\u0131\u011f\u0131 hakk\u0131nda genel bir yan\u0131lg\u0131 vard\u0131r. Fitness merakl\u0131lar\u0131 aras\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, \u00f6rne\u011fin, kat\u0131l\u0131mc\u0131lar\u0131n yar\u0131s\u0131n\u0131n egzersizden sonra karbonhidrat t\u00fcketmenin daha az optimal sonu\u00e7lara yol a\u00e7abilece\u011fini d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fc g\u00f6stermektedir. Ayr\u0131ca, kat\u0131l\u0131mc\u0131lar\u0131n \u00fc\u00e7te biri antrenmandan sonra do\u011frudan herhangi bir kalori t\u00fcketmek istemiyor.<\/span><sup>(<a href=\"http:\/\/images.abbottnutrition.com\/E-MEDIAROOM\/MEDIA\/EAS%20Post-Workout%20Nutrition%20Survey%20Fact%20Sheet.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>)<\/sup><\/p>\n<p>Googling &#8220;egzersiz \u00f6ncesi ve sonras\u0131 yiyecekler&#8221;, 3,5 milyondan fazla sonu\u00e7 elde edersiniz. Ancak asl\u0131nda bulunmas\u0131 zor olan \u015fey, egzersiz yaparken v\u00fccuda ne oldu\u011fu, yapt\u0131\u011f\u0131n\u0131z egzersiz t\u00fcr\u00fcn\u00fcn neden \u00f6nemli oldu\u011fu ve bunun al\u0131\u015fveri\u015f listenizde olmas\u0131 gerekenlerle nas\u0131l ili\u015fkili oldu\u011fu hakk\u0131nda net ve kapsaml\u0131 bir genel bak\u0131\u015ft\u0131r.<\/p>\n<h2><strong>BESLENME EGZERSIZINIZI BIR \u00dcST SEVIYEYE TA\u015e\u0131YABILIR<\/strong><\/h2>\n<p>V\u00fccudunuzun egzersiziniz s\u0131ras\u0131nda \u00e7al\u0131\u015fmas\u0131 ve ger\u00e7ekle\u015ftirmesi i\u00e7in enerjiye ihtiyac\u0131 vard\u0131r. \u00dc\u00e7 ana makro besin maddesini (karbonhidratlar, ya\u011f ve protein) yakarak, v\u00fccudunuz adenozin trifosfat (ATP) \u015feklinde enerji kazan\u0131r. ATP v\u00fccudunuz i\u00e7in en \u00f6nemli enerji kayna\u011f\u0131d\u0131r.<\/p>\n<p>Enerjiye ihtiya\u00e7 duyulmazsa kreatin fosfat, glikojen ve ya\u011f olarak depolan\u0131r. Egzersizinizin yo\u011funlu\u011funa ve ne kadar h\u0131zl\u0131 bir enerji takviyesine ihtiyac\u0131n\u0131z oldu\u011funa ba\u011fl\u0131 olarak, ATP&#8217;den alacaks\u0131n\u0131z.<\/p>\n<h3><strong>DO\u011eRU BESLENME \u0130le DAHA \u0130y\u0130 ANTRENMANLAR\u00a0<\/strong>\u00a0<\/h3>\n<p><strong>Dayan\u0131kl\u0131l\u0131k e\u011fitimi<\/strong><\/p>\n<ul>\n<li>Kardiyo egzersize ba\u015flad\u0131\u011f\u0131n\u0131zda v\u00fccudunuz \u00f6nce kan\u0131n\u0131zdaki ve kaslar\u0131n\u0131zdaki glikojeni yakar.<\/li>\n<li>Bu glikojen depolar\u0131 iyi e\u011fitimli sporculara 1,5 ila 2 saat enerji sa\u011flayabilir.<\/li>\n<li>Maraton ko\u015fucular\u0131 yar\u0131\u015f s\u0131ras\u0131nda duvara \u00e7arpt\u0131\u011f\u0131nda veya batt\u0131\u011f\u0131nda, bu glikojen depolar\u0131n\u0131 kulland\u0131klar\u0131 ve enerji seviyelerinin d\u00fc\u015ft\u00fc\u011f\u00fc anlam\u0131na gelir.<\/li>\n<li>Elektrolitler (natrium, klor\u00fcr, potasyum, magnezyum ve kalsiyum) v\u00fccudunuzu ayakta tutar (s\u0131v\u0131 dengesi, kas kas\u0131lmas\u0131 ve sinir impulslar\u0131).<\/li>\n<\/ul>\n<p><strong>Kuvvet antrenman\u0131<\/strong><\/p>\n<ul>\n<li>Kaslar\u0131n\u0131z\u0131n uyum sa\u011flayabilmesi ve geli\u015febilmesi i\u00e7in yeterli e\u011fitime ihtiyac\u0131 vard\u0131r.<\/li>\n<li>Yo\u011fun kuvvet antrenman\u0131 kas liflerinizde ve tendonlar\u0131n\u0131zda mikro y\u0131rt\u0131klara (mikro travma) neden olabilir. Protein bu y\u0131rt\u0131klar\u0131n onar\u0131lmas\u0131na yard\u0131mc\u0131 olur ve sonra kaslar b\u00fcy\u00fcr. Bu i\u015fleme hipertrofi denir.<\/li>\n<li>Daha fazla protein her zaman daha iyi de\u011fildir. A\u015f\u0131r\u0131 protein b\u00f6breklerinize ve kemiklerinize zarar verebilir ve idrar\u0131n\u0131z\u0131n asitli\u011fini art\u0131rabilir.<\/li>\n<\/ul>\n<p><strong><em>Egzersiz yaparken kas b\u00fcy\u00fcmesi ger\u00e7ekle\u015fmez; bu, kurtarma a\u015famas\u0131nda ger\u00e7ekle\u015fir. Zorlu bir egzersizden sonra kaslar\u0131n\u0131z\u0131n iyile\u015fmesi en az 48 saat s\u00fcrer.<\/em><\/strong><\/p>\n<p>Egzersiz yaparken kas b\u00fcy\u00fcmesi ger\u00e7ekle\u015fmez; bu, kurtarma a\u015famas\u0131nda ger\u00e7ekle\u015fir.\u00a0<strong>Zorlu bir egzersizden sonra kaslar\u0131n\u0131z\u0131n iyile\u015fmesi en az 48 saat s\u00fcrer.<\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-381263\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/04\/nutritional-info_EN.jpg\" alt=\"\" \/><\/figure>\n<\/div>\n<h2><strong>EN \u0130y\u0130 ANTRENMAN \u00d6NCES\u0130 GIDA<\/strong><\/h2>\n<p>Yemek yak\u0131tt\u0131r. Egzersiz \u00f6ncesi at\u0131\u015ft\u0131rmal\u0131k, ko\u015funuzu g\u00fc\u00e7l\u00fc bir \u015fekilde tamamlayabilmeniz i\u00e7in size g\u00fc\u00e7 sa\u011flamak i\u00e7in gereklidir. Yanl\u0131\u015f anla ve hissedeceksin. \u00c7ok fazla yiyin ve yo\u011funlu\u011fu artt\u0131\u011f\u0131n\u0131zda mideniz size haber verir. \u00c7ok az ve &#8220;seken&#8221; ya da duvara \u00e7arpacaks\u0131n ve zay\u0131f hissetmeyi bitireceksin. Yeterli hidrasyon ile basit ve dengeli tutun.<\/p>\n<h3><strong>EGZERSIZ \u00d6NCESI BESLENME<\/strong><\/h3>\n<p><strong>Dayan\u0131kl\u0131l\u0131k e\u011fitimi<\/strong><\/p>\n<ul>\n<li>Kardiyo egzersizsinden iki ila \u00fc\u00e7 saat \u00f6nce uygun bir yemek yiyin.<\/li>\n<li>Yemek yeterli karbonhidrat ve bir miktar protein i\u00e7ermelidir.<\/li>\n<li>Egzersizden 10 dakika \u00f6ncesine kadar k\u00fc\u00e7\u00fck bir y\u00fcksek karbonhidratl\u0131 at\u0131\u015ft\u0131rmal\u0131k alabilirsiniz. H\u0131zl\u0131 bir \u015fekilde enerji patlamas\u0131 istiyorsan\u0131z, y\u00fcksek GI (&gt;70) olan bir \u015feye sahip olabilirsiniz.<\/li>\n<li>Egzersizden \u00f6nce, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda nemlendirmeyi unutmay\u0131n. Ciddi \u015fekilde susuz kalmak istemezsiniz (v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n % 2&#8217;sinin terlemeden kayb\u0131), bu da elektrolit dengenizi etkiler. Bu performans\u0131na ger\u00e7ekten zarar verebilir.<\/li>\n<\/ul>\n<p><strong>Kuvvet antrenman\u0131<\/strong><\/p>\n<ul>\n<li>Kardiyo egzersizinizden iki ila \u00fc\u00e7 saat \u00f6nce uygun bir yemek yiyin.<\/li>\n<li>Karbonhidratlar\u0131 ve proteinleri 3:1 oran\u0131nda birle\u015ftirin.<\/li>\n<li>K\u00fc\u00e7\u00fck bir y\u00fcksek proteinli at\u0131\u015ft\u0131rmal\u0131k alabilir veya egzersizden 10 dakika \u00f6ncesine kadar sallayabilirsiniz.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-381255\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/04\/blog-picture_1200x800-3.jpg\" alt=\"\" \/><\/figure>\n<\/div>\n<p>Yararl\u0131 ipucu:<\/p>\n<p>Egzersizden \u00f6nce ya\u011fl\u0131, baharatl\u0131 veya y\u00fcksek lifli yiyeceklerden uzak durun. Bunlar sindiriminizi bozabilir ve mide ek\u015fimesine neden olabilir veya midenizde a\u011f\u0131r hissedebilir, bu da performans\u0131n\u0131z\u0131 incitir.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-381265\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/04\/pre-workout_EN.jpg\" alt=\"\" \/><\/figure>\n<\/div>\n<h3><strong>BU TARIFLER EGZERSIZDEN \u00d6NCE M\u00dcKEMMELDIR:<\/strong><\/h3>\n<p><strong>Kardiyo:<\/strong><\/p>\n<ul>\n<li>K\u0131rm\u0131z\u0131 Pancar Smoothie<\/li>\n<li>Kinoa Salatas\u0131<\/li>\n<\/ul>\n<p><strong>G\u00fcc\u00fc:<\/strong><\/p>\n<ul>\n<li>Smoothie Kase<\/li>\n<li>Protein Krep<\/li>\n<\/ul>\n<h2><strong>EN IYI EGZERSIZ SONRAS\u0131 YIYECEKLER<\/strong><\/h2>\n<p>\u00c7al\u0131\u015ft\u0131ktan sonra yedikleriniz, daha \u00f6nce yedikleriniz kadar \u00f6nemlidir. Egzersiz sonras\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131 veya yeme\u011fi atlay\u0131n ve iyile\u015fme yetene\u011finizi yava\u015flat\u0131n. Bu, ertesi g\u00fcn a\u011fr\u0131 hissetmekten ve antrenman\u0131n\u0131z\u0131 iptal etmek zorunda kalmaktan, \u00f6n\u00fcm\u00fczdeki g\u00fcnlerde bitkin hissetmekten ve en iyi performans\u0131 g\u00f6stermemeye kadar de\u011fi\u015febilir.<\/p>\n<p>Protein e\u011fitimden sonra \u00f6nemlidir. Yo\u011fun bir egzersizden sonra kas onar\u0131m\u0131 ve iyile\u015fmesi i\u00e7in ihtiyac\u0131n\u0131z vard\u0131r. Daha fazlas\u0131 her zaman daha iyi de\u011fildir: v\u00fccudunuz a\u015f\u0131r\u0131 miktarda protein depolayamaz &#8211; ekstra miktarlar ya\u011f olarak depolan\u0131r.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-381257\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/04\/blog-picture_1200x800.jpg\" alt=\"\" \/><\/figure>\n<\/div>\n<h3><strong>EGZERSIZ SONRAS\u0131 BESLENME<\/strong><\/h3>\n<p><strong>Dayan\u0131kl\u0131l\u0131k e\u011fitimi:<\/strong><\/p>\n<ul>\n<li>En uygun egzersiz sonras\u0131 iyile\u015fme penceresi yakla\u015f\u0131k 30 dakikad\u0131r. At\u0131\u015ft\u0131rmal\u0131k karbonhidrat ve proteinin iyi bir kar\u0131\u015f\u0131m\u0131 olmal\u0131d\u0131r (2:1 oran\u0131).<\/li>\n<li>Karbonhidratlar, glikojen depolar\u0131n\u0131z\u0131 yenilemek i\u00e7in uzun bir egzersizden sonra \u00f6zellikle \u00f6nemlidir.<\/li>\n<li>Terledi\u011finizde v\u00fccudunuz elektrolit kaybeder, bu y\u00fczden yeme\u011finize biraz tuz eklemekten \u00e7ekinmeyin. Egzersiziniz uzunsa, elektrolit ve karbonhidrat i\u00e7eren bir i\u00e7ecek iyile\u015fmeyi desteklemenin iyi bir yoludur.<\/li>\n<li>Egzersizden \u00f6nce ve sonra kendinizi tart\u0131n. Fark, ne kadar s\u0131v\u0131 i\u00e7meniz gerekti\u011fini s\u00f6yleyecektir.<\/li>\n<\/ul>\n<p><strong>Kuvvet antrenman\u0131:<\/strong><\/p>\n<ul>\n<li>V\u00fccudunuz rejenerasyon a\u015famas\u0131nda enerji rezervlerini doldurur. Makro besinleri t\u00fcketti\u011finizde, bu iyile\u015fmenizi art\u0131r\u0131r.<\/li>\n<li>En uygun egzersiz sonras\u0131 iyile\u015fme penceresi yakla\u015f\u0131k 30 dakikad\u0131r. Karbonhidratlar\u0131n daha k\u00fc\u00e7\u00fck bir k\u0131sm\u0131yla birlikte proteine odaklan\u0131n (daha fazla kas olu\u015fturmak veya kilo almak istiyorsan\u0131z). Kas protein sentezini desteklemek i\u00e7in g\u00fc\u00e7 antrenman\u0131n\u0131zdan hemen sonra 20 ila 25 g protein yemelisiniz.<\/li>\n<li>Egzersizden sonra takviye almak zorunda hissetmeyin. Protein ihtiya\u00e7lar\u0131n\u0131z dengeli bir diyetle kar\u015f\u0131lanabilir. Yemek i\u00e7in zaman\u0131n\u0131z yoksa, protein sallama veya bar iyi bir alternatiftir.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-381266\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/04\/post-workout_EN.jpg\" alt=\"\" \/><\/figure>\n<\/div>\n<h3><strong>BU TARIFLER EGZERSIZDEN SONRA M\u00dcKEMMELDIR:<\/strong><\/h3>\n<p><strong>Kardiyo:<\/strong><\/p>\n<ul>\n<li>Egzersiz Sonras\u0131 Sallama<\/li>\n<li>Avokado Makarna Salatas\u0131<\/li>\n<\/ul>\n<p><strong>G\u00fcc\u00fc:<\/strong><\/p>\n<ul>\n<li>Protein Smoothie<\/li>\n<li>Y\u00fckl\u00fc Tatl\u0131 Patates Derileri<\/li>\n<\/ul>\n<h2><strong>Paket<\/strong><\/h2>\n<p>Egzersiz \u00f6ncesi \u00f6\u011f\u00fcnleriniz ve antrenmandan sonra yedikleriniz performans\u0131n\u0131z\u0131 ve iyile\u015fmenizi \u00f6nemli \u00f6l\u00e7\u00fcde etkiler. Diyetinizi (ve egzersizlerinizi) bir sonraki seviyeye ta\u015f\u0131mak istiyorsan\u0131z ipu\u00e7lar\u0131m\u0131z\u0131 takip edin.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcnl\u00fck egzersizden en iyi \u015fekilde \u00e7\u0131kmak \u00f6nemlidir. Egzersiz \u00f6ncesi ve sonras\u0131 yiyecekler anahtard\u0131r. Zorluk: yiyeceklerin ve besinlerin iyile\u015fme ve egzersiz [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10126,"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 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