{"id":14469,"date":"2024-07-24T00:00:55","date_gmt":"2024-07-24T00:00:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14469"},"modified":"2024-07-24T17:48:32","modified_gmt":"2024-07-24T17:48:32","slug":"what-to-eat-before-and-after-a-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-to-eat-before-and-after-a-workout\/","title":{"rendered":"EGZERSIZDEN \u00d6NCE VE SONRA NE YENIR?"},"content":{"rendered":"<\/p>\n

Antrenman\u0131n\u0131zdan \u00f6nce<\/h2>\n

Muz:<\/strong>\u00a0Sabit ve uzun s\u00fcreli bir enerji kayna\u011f\u0131 i\u00e7in, spor salonuna gitmeden hemen \u00f6nce bir muz yiyin. Egzersiz i\u00e7in v\u00fccudunuzun tercih etti\u011fi yak\u0131t kayna\u011f\u0131 olan 25 gram karbonhidrat i\u00e7erir. Bonus: Ayr\u0131ca iyi bir potasyum dozu alacaks\u0131n\u0131z, terle kaybedilen \u00f6nemli bir elektrolit.<\/p>\n

Kuru \u00fcz\u00fcm:<\/strong>\u00a0Yeni bir \u00e7al\u0131\u015fma, kuru \u00fcz\u00fcmlerin egzersiz \u00f6ncesi kaslar\u0131n\u0131z\u0131 k\u00f6r\u00fckleyen spor jellerinin yan\u0131 s\u0131ra \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. 2 yemek ka\u015f\u0131\u011f\u0131 veya yakla\u015f\u0131k 30 ila 40 kuru \u00fcz\u00fcm hedefleyin.<\/p>\n

Nar suyu:<\/strong>\u00a0Polifenol ad\u0131 verilen nar suyundaki sa\u011fl\u0131kl\u0131 bile\u015fikler, yeni bir \u00e7al\u0131\u015fmada kas a\u011fr\u0131s\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilir. G\u00fcnl\u00fck 4 ila 8 ons i\u00e7in. POM Wonderful gibi % 100 meyve suyu olan birini se\u00e7in.<\/p>\n

Ye\u015fil \u00e7ay:<\/strong>\u00a0Bu sa\u011fl\u0131kl\u0131 demleme, ara\u015ft\u0131rmalara g\u00f6re egzersiz s\u0131ras\u0131nda ya\u011f yak\u0131m\u0131n\u0131 art\u0131rabilecek maddeler olan kate\u015finler i\u00e7erir. Seans\u0131n\u0131za gitmeden \u00f6nce 8 ila 16 ons s\u0131cak veya buzlu \u00e7ay i\u00e7in.<\/p>\n

Antrenmandan sonra<\/h2>\n

Ton bal\u0131\u011f\u0131 sandvi\u00e7i:<\/strong>\u00a0V\u00fccudunuzun en iyi egzersiz kurtarma kombinasyonu, enerji depolar\u0131n\u0131 yenilemek i\u00e7in kaslar\u0131 ve karbonhidratlar\u0131 onarmak i\u00e7in proteindir. Tam tah\u0131ll\u0131 ekmekte protein bak\u0131m\u0131ndan zengin ton bal\u0131\u011f\u0131, egzersiz sonras\u0131 m\u00fckemmel bir pick-me-up’t\u0131r. Bonus: Ton bal\u0131\u011f\u0131ndaki sa\u011fl\u0131kl\u0131 omega-3 ya\u011flar\u0131 da kas a\u011fr\u0131s\u0131n\u0131 azaltabilir. \u00c7o\u011fu tek servis, drenajs\u0131z StarKist torbalar\u0131 100 kalori veya daha azd\u0131r.<\/p>\n

Yo\u011furt:<\/strong>\u00a0Yo\u011furt gibi s\u00fct \u00fcr\u00fcnleri do\u011fal olarak protein ve karbonhidrat bak\u0131m\u0131ndan zengindir. Ekstra kredi i\u00e7in% 2 yo\u011furt se\u00e7in – ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rabilecek konjuge linoleik asit i\u00e7erir. Chobani veya Stonyfield gibi sade % 2 yo\u011furt deneyin. Tatl\u0131l\u0131k i\u00e7in bir \u00e7ay ka\u015f\u0131\u011f\u0131 bal ekleyin.<\/p>\n

Tart kirazlar\u0131:<\/strong>\u00a0Tart kirazlar\u0131nda antosiyanin ad\u0131 verilen bir bile\u015fik kas a\u011fr\u0131s\u0131n\u0131 ve iltihab\u0131 azaltabilir. \u015eekersiz dondurulmu\u015f meyve veya% 100 meyve suyundan 1\/2 ila 1 bardak hedefleyin.<\/p>\n

Ye\u015fil bir smoothie:<\/strong>\u00a0Yeni bir \u00e7al\u0131\u015fma, yaprakl\u0131 ye\u015fil sebzelerdeki sa\u011fl\u0131kl\u0131 bir bile\u015fi\u011fin kaslar\u0131n daha verimli \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir. Bir kar\u0131\u015ft\u0131r\u0131c\u0131da \u0131spanak, 8 ons az ya\u011fl\u0131 s\u00fct ve 1\/2 bardak dondurulmu\u015f meyve gibi 1 bardak yaprakl\u0131 ye\u015filli\u011fi p\u00fcre haline koyun ve g\u00fc\u00e7l\u00fc egzersiz seanslar\u0131ndan sonra tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>\n

Ve su i\u00e7meyi unutma!<\/strong><\/p>\n

Uygun hidrasyon olmadan, yorgunluk daha h\u0131zl\u0131 ba\u015flar ve yaralanma riskinizi artt\u0131r\u0131r. 30 dakikal\u0131k bir egzersiz s\u0131ras\u0131nda yakla\u015f\u0131k 8 ila 16 ons i\u00e7meyi hedefleyin.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Antrenman\u0131n\u0131zdan \u00f6nce Muz:\u00a0Sabit ve uzun s\u00fcreli bir enerji kayna\u011f\u0131 i\u00e7in, spor salonuna gitmeden hemen \u00f6nce bir muz yiyin. Egzersiz i\u00e7in […]<\/p>\n","protected":false},"author":2,"featured_media":14470,"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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