{"id":10352,"date":"2022-09-03T15:49:30","date_gmt":"2022-09-03T15:49:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10352"},"modified":"2022-09-03T15:49:31","modified_gmt":"2022-09-03T15:49:31","slug":"here-is-what-you-should-eat-post-workout-according-to-a-nutrition-coach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/here-is-what-you-should-eat-post-workout-according-to-a-nutrition-coach\/","title":{"rendered":"\u0130\u015eTE BIR BESLENME KO\u00c7UNA G\u00d6RE EGZERSIZ SONRASI YEMENIZ GEREKENLER"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<ul>\n<li><strong><em>egzersiz sonras\u0131 yak\u0131t ikmali yapmaya nas\u0131l karar verdi\u011fimiz v\u00fccut kompozisyonumuzu, iyile\u015fmemizi ve performans\u0131m\u0131z\u0131 do\u011frudan etkileyebilir<\/em><\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.forbes.com\/thumbor\/960x0\/https%3A%2F%2Fblogs-images.forbes.com%2Fnomanazish%2Ffiles%2F2018%2F07%2Fbreakfast-1804457_1280-1200x800.jpg\" alt=\"uncaptioned\" \/><\/figure>\n<p>\u00c7o\u011fumuz terlemeden \u00f6nce v\u00fccudumuza yak\u0131t vermenin \u00f6nemini anlasak da, egzersiz yapt\u0131ktan sonra v\u00fccudumuza ne koydu\u011fumuzu \u00e7ok fazla d\u00fc\u015f\u00fcnm\u00fcyoruz. Me\u011ferse,\u00a0<a href=\"https:\/\/twitter.com\/intent\/tweet?url=http%3A%2F%2Fwww.forbes.com%2Fsites%2Fnomanazish%2F2018%2F07%2F24%2Fheres-what-you-should-eat-post-workout-according-to-a-nutrition-coach%2F&amp;text=How%20we%C2%A0decide%20to%20refuel%20post-workout%C2%A0can%20directly%20impact%20our%20body%20composition%2C%20recovery%20and%20performance.\" target=\"_blank\" rel=\"noreferrer noopener\">egzersiz sonras\u0131 yak\u0131t ikmali yapmaya nas\u0131l karar verece\u011fimiz v\u00fccut kompozisyonumuzu, iyile\u015fmemizi ve performans\u0131m\u0131z\u0131 do\u011frudan etkileyebilir,<\/a>\u00a0diyor Jessica Cifelli, M.S, Beslenme Ko\u00e7u ve Sertifikal\u0131 Ki\u015fisel Antren\u00f6r.<\/p>\n<p>Cifelli, egzersiz sonras\u0131 bir yeme\u011fin &#8220;egzersiziniz s\u0131ras\u0131nda kulland\u0131\u011f\u0131n\u0131z enerjiyi yenilemeye yard\u0131mc\u0131 oldu\u011funu&#8221; s\u00f6yl\u00fcyor. &#8220;Ayr\u0131ca kaslar\u0131n\u0131z\u0131n boyutunu ve kalitesini art\u0131r\u0131r ve aktivite s\u0131ras\u0131nda neden oldu\u011funuz hasar\u0131 onar\u0131r&#8221;,\u00a0<a href=\"https:\/\/cyclebar.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">CYCLEBAR&#8217;daki<\/a>Usta E\u011fitmen .<\/p>\n<p>V\u00fccudunuzu egzersizden onarmak d\u0131\u015f\u0131nda, beslenme ve hidrasyon sa\u011flamaya da yard\u0131mc\u0131 olur. \u0130\u015fte egzersizinizi\u00a0<em>mahvetmeden<\/em>\u00a0enerjinizi art\u0131racak on harika at\u0131\u015ft\u0131rmal\u0131k:<\/p>\n<ul>\n<li><strong>Taze Meyveli Yunan Yo\u011furdu:<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.mealgarden.com\/media\/recipe\/2019\/07\/bbigstock-granola-with-yogurt-and-berrie-297815161.jpeg\" alt=\"\" \/><\/figure>\n<ul>\n<li>Yunan yo\u011furdu m\u00fckemmel bir protein ve kalsiyum kayna\u011f\u0131d\u0131r. Yaban mersini ve \u00e7ilek gibi meyveler vitaminler, diyet lifleri ve antioksidanlarla doludur. Birlikte, a\u00e7l\u0131\u011f\u0131n\u0131z\u0131 bir anda doyuracak h\u0131zl\u0131 ve beslenme yo\u011fun bir at\u0131\u015ft\u0131rmal\u0131k yaparlar. Cifelli, protein dolu at\u0131\u015ft\u0131rmal\u0131klar yemenin egzersiz sonras\u0131 harika bir se\u00e7enek oldu\u011funu, \u00e7\u00fcnk\u00fc &#8220;a\u011f\u0131rl\u0131k antrenman\u0131ndan sonra protein t\u00fcketiminin egzersiz tamamland\u0131ktan sonra 48 saate kadar sentezlenmesi&#8221; oldu\u011funu a\u00e7\u0131kl\u0131yor.<\/li>\n<li><strong>Ton bal\u0131\u011f\u0131 ve kraker:<\/strong>\u00a0<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.kuali.com\/wp-content\/uploads\/2014\/06\/Tuna-on-Crackers.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li>Bu h\u0131zl\u0131 ve kolay at\u0131\u015ft\u0131rmal\u0131k protein, vitaminler (A, B-6 ve B-12), omega-3 ya\u011f asitleri ve demir ile doludur.\u00a0<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/omega-3\/art-20045614\" target=\"_blank\" rel=\"noreferrer noopener\">Kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131 iyile\u015ftirmek<\/a>d\u0131\u015f\u0131nda, omega-3 ya\u011f asitleri de yo\u011fun bir egzersizin neden oldu\u011fu\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737804\/\" target=\"_blank\" rel=\"noreferrer noopener\">kas iltihab\u0131n\u0131 hafifletir.<\/a>\u00a0Bu arada, protein metabolizmay\u0131 artt\u0131r\u0131r ve dokular\u0131n onar\u0131lmas\u0131na yard\u0131mc\u0131 olur. Bu mini yeme\u011fi daha da besleyici hale getirmek i\u00e7in i\u015flenmi\u015f olanlar yerine tam tah\u0131ll\u0131 krakerler kullan\u0131n.<\/li>\n<li><strong>Tatl\u0131 Patates:<\/strong>\u00a0<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.wellplated.com\/wp-content\/uploads\/2020\/07\/Instant-Pot-Sweet-Potatoes-500x375.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li>Tatl\u0131 patates, karma\u015f\u0131k karbonhidrat ve A, C ve B-6 vitaminlerinin m\u00fckemmel bir kayna\u011f\u0131d\u0131r. Ayr\u0131ca protein, diyet lifi ve kalsiyum ve magnezyum gibi mineraller i\u00e7erir. Magnezyum kemikleri g\u00fc\u00e7lendirir ve karma\u015f\u0131k karbonhidratlar sizi saatler boyunca yak\u0131tl\u0131 tutarken sa\u011fl\u0131kl\u0131 kaslar\u0131n korunmas\u0131na yard\u0131mc\u0131 olur. F\u0131r\u0131nlanm\u0131\u015f, \u0131zgara, p\u00fcre veya kavrulmu\u015f &#8211; istedi\u011finiz gibi yiyebilirsiniz. \u00d6zellikle bu\u00a0<a href=\"https:\/\/minimalistbaker.com\/mediterranean-baked-sweet-potatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Akdeniz Pi\u015fmi\u015f Tatl\u0131 Patates<\/a>\u00a0tarifini seviyorum.<\/li>\n<li><strong>MeyveNin Bir Taraf\u0131 ile Ha\u015flanm\u0131\u015f Yumurta:<\/strong>\u00a0<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.myweeklyeats.com\/wp-content\/uploads\/muffin-and-eggs.jpg?fit=750%2C750&amp;ssl=1\" alt=\"\" \/><\/figure>\n<ul>\n<li>Doyurucu, sa\u011fl\u0131kl\u0131 ve ta\u015f\u0131nabilir m\u00fckemmel bir mini yemek. Muz, meyve, hurma ve greyfurt gibi meyveleri t\u00fcketmek, terli bir egzersizden sonra yenilemek i\u00e7in harika bir yoldur. Vitaminler, folat, antioksidanlar ve demir, kalsiyum ve potasyum gibi makro besinlerle doludurlar. Ayr\u0131ca, meyvede bulunan do\u011fal \u015feker veya fruktoz enerji sa\u011flar. Bu arada, yumurtalar iyile\u015fmeyi ve kas b\u00fcy\u00fcmesini kolayla\u015ft\u0131ran protein i\u00e7erir.<\/li>\n<li><strong>F\u0131st\u0131k Ezmesi Smoothie:<\/strong>\u00a0<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitfoodiefinds.com\/wp-content\/uploads\/2019\/03\/banana-pb-smoothie-sq.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li>Bu lezzetli smoothie, egzersiz sonras\u0131 iyile\u015fmeye yard\u0131mc\u0131 olan ve bir sonraki \u00f6\u011f\u00fcn\u00fcn\u00fcze kadar tok tutan karbonhidrat, protein ve sa\u011fl\u0131kl\u0131 ya\u011flarda y\u00fcksektir. Daha lezzetli ve sa\u011fl\u0131kl\u0131 olmas\u0131 i\u00e7in i\u00e7en 1000 muzu da ekleyebilirsiniz. Bu\u00a0<a href=\"http:\/\/www.eatingwell.com\/recipe\/255707\/peanut-butter-chocolate-banana-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\">F\u0131st\u0131k Ezmesi ve \u00c7ikolatal\u0131 Muz Smoothie<\/a>\u00a0tarifi benim favorim.<\/li>\n<li><strong>Ev Yap\u0131m\u0131 \u0130z Kar\u0131\u015f\u0131m\u0131:<\/strong>\u00a0Y\u00fcksek protein i\u00e7eri\u011fi, sa\u011fl\u0131kl\u0131 ya\u011flar, diyet lifi ve mineraller, iz kar\u0131\u015f\u0131m\u0131n\u0131 egzersiz sonras\u0131 sa\u011fl\u0131kl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k haline getirir. Ancak doymu\u015f ya\u011flar, ilave \u015feker ve bir dizi di\u011fer katk\u0131 maddesi i\u00e7eren ma\u011faza kar\u0131\u015f\u0131mlar\u0131na kar\u015f\u0131 dikkatli olmal\u0131s\u0131n\u0131z. En iyi se\u00e7enek evde kendi iz kar\u0131\u015f\u0131m\u0131n\u0131z\u0131 olu\u015fturmakt\u0131r. Tek yapman\u0131z gereken badem, kuru \u00fcz\u00fcm, Antep f\u0131st\u0131\u011f\u0131 ve ceviz gibi f\u0131nd\u0131klar\u0131 ay\u00e7i\u00e7e\u011fi veya kabak \u00e7ekirde\u011fi ile birle\u015ftirmektir. Ek lezzet i\u00e7in kuru erik ve k\u0131z\u0131lc\u0131k gibi kurutulmu\u015f meyveler de ekleyebilirsiniz. Tarifi\u00a0<a href=\"https:\/\/www.elizabethrider.com\/delicious-healthy-trail-mix\/\" target=\"_blank\" rel=\"noreferrer noopener\">buradan<\/a>al\u0131n. Yeniden b\u00f6l\u00fcmlenebilir bir plastik torbada saklay\u0131n ve tad\u0131n\u0131 \u00e7\u0131kar\u0131n!<\/li>\n<li><strong>Muz ve badem ezmesi:<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/www.downshiftology.com\/wp-content\/uploads\/2020\/05\/Chocolate-Almond-Butter-Banana-Bites-7.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li>Badem ya\u011f\u0131 protein ile doludur &#8211; egzersizden sonra kas onar\u0131m\u0131na ve b\u00fcy\u00fcmesine yard\u0131mc\u0131 olan bir besin maddesi. Ayn\u0131 zamanda iyi bir kalsiyum, demir ve lif kayna\u011f\u0131d\u0131r. Muz, kas glikojenini yenilemek ve kan \u015fekeri seviyelerini d\u00fczenlemek i\u00e7in gerekli olan karbonhidratlar i\u00e7erir.<\/li>\n<li><strong>Tam Bu\u011fday Pidesi ile Humus:<\/strong>\u00a0Nohut p\u00fcresi ile yap\u0131lan bu lezzetli dald\u0131rma hem karbonhidrat hem de protein i\u00e7erir. Ayn\u0131 zamanda iyi bir demir ve diyet lifi kayna\u011f\u0131d\u0131r. Terli bir sesh&#8217;den sonra h\u0131zl\u0131 bir \u015fekilde yak\u0131t ikmali yapacak nefis bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in tam bu\u011fday pidesi ekme\u011finin \u00fczerine yay\u0131n.<\/li>\n<li><strong>S\u00fczme Peynir Ve Meyve:<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/www.eatthis.com\/wp-content\/uploads\/2019\/06\/cottage-cheese-breakfast-bowl.jpg?w=640&amp;ssl=1\" alt=\"\" \/><\/figure>\n<ul>\n<li>Protein, kalsiyum ve magnezyum d\u0131\u015f\u0131nda s\u00fczme peynir de y\u00fcksek su i\u00e7eri\u011fine (%80 civar\u0131nda) sahiptir. Bu nedenle s\u00fczme peynir yemek, spor salonunda terledikten sonra v\u00fccudunuzdaki s\u0131v\u0131lar\u0131 yenilemenin harika bir yoludur. Elma, muz, \u015feftali veya mango gibi meyveleri atmak bu at\u0131\u015ft\u0131rmay\u0131 daha da dolgun ve lezzetli hale getirebilir.<\/li>\n<li><strong>Ay\u00e7i\u00e7e\u011fi Tohumu Ya\u011f\u0131 ile Hurma:<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/752867.smushcdn.com\/1319836\/wp-content\/uploads\/2019\/02\/SunButtter-Stuffed-Dates_-4.jpg?lossy=0&amp;strip=1&amp;webp=0\" alt=\"\" \/><\/figure>\n<ul>\n<li>Egzersiz sonras\u0131 bu at\u0131\u015ft\u0131rmal\u0131k tarifinde hurma yava\u015f sal\u0131n\u0131m enerjisi sa\u011flarken ay\u00e7i\u00e7e\u011fi tohumu ya\u011f\u0131 protein, demir ve \u00e7inko bak\u0131m\u0131ndan y\u00fcksektir. Ayr\u0131ca enerji \u00fcretimini kolayla\u015ft\u0131ran bak\u0131r i\u00e7erir. Bu\u00a0<a href=\"https:\/\/detoxinista.com\/how-to-make-sunflower-seed-butter-oil-free\/\" target=\"_blank\" rel=\"noreferrer noopener\">tarifi<\/a>izleyerek evde kolayca ay\u00e7i\u00e7e\u011fi tohumu ya\u011f\u0131 yapabilirsiniz.<\/li>\n<\/ul>\n<p>Cifelli, elinizde h\u0131zl\u0131 bir egzersiz sonras\u0131 at\u0131\u015ft\u0131rmal\u0131k yoksa, alternatif olarak bir protein sallama veya protein a\u011f\u0131r \u00e7ubu\u011funa sahip olun diyor.<\/p>\n<p>Beslenme ko\u00e7u, &#8220;ma\u011fazadaki bir\u00e7ok protein \u00e7ubu\u011fu ve sallaman\u0131n sadece y\u00fcceltilmi\u015f \u015feker \u00e7ubuklar\u0131 ve milkshake&#8217;ler oldu\u011funu&#8221; s\u00f6yl\u00fcyor. &#8220;Karbonhidratlar\u0131, \u015feker i\u00e7eri\u011fini kontrol derek protein i\u00e7eri\u011finin \u00f6tesine bakt\u0131\u011f\u0131n\u0131zdan ve istenmeyen kimyasallardan ve sahte \u015fekerlerden ka\u00e7\u0131nmak i\u00e7in bile\u015fen listelerine bakt\u0131\u011f\u0131n\u0131zdan emin olun&#8221;, diyor.<\/p>\n<p>Ayn\u0131 \u015fey protein tozlar\u0131 i\u00e7in de ge\u00e7erlidir. Cifelli, &#8220;\u00c7o\u011fu toz raf \u00f6mr\u00fcn\u00fc korumak ve kabul edilebilir bir tat elementine sahip olmak i\u00e7in i\u015flenmeli&#8221; diyor. Bu y\u00fczden kendi barlar\u0131n\u0131z\u0131 veya smoothie&#8217;lerinizi olu\u015fturmak harika bir se\u00e7enektir, \u00e7\u00fcnk\u00fc &#8220;at\u0131\u015ft\u0131rmal\u0131\u011f\u0131n\u0131za neyin girdi\u011fine dair daha uygun fiyatl\u0131, daha net bir g\u00f6sterge sa\u011flar&#8221;, diye ekliyor.<\/p>\n<\/div>\n<\/div>\n<nav class=\"navigation post-navigation\" role=\"navigation\" aria-label=\"Mesaj\">\n<h2 class=\"screen-reader-text\">Gezintiyi deftere naklet<\/h2>\n<div class=\"nav-links\">\u00a0<\/div>\n<\/nav>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>egzersiz sonras\u0131 yak\u0131t ikmali yapmaya nas\u0131l karar verdi\u011fimiz v\u00fccut kompozisyonumuzu, iyile\u015fmemizi ve performans\u0131m\u0131z\u0131 do\u011frudan etkileyebilir \u00c7o\u011fumuz terlemeden \u00f6nce v\u00fccudumuza yak\u0131t [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10354,"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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