{"id":14845,"date":"2023-02-07T17:55:17","date_gmt":"2023-02-07T17:55:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14845"},"modified":"2023-02-07T17:55:58","modified_gmt":"2023-02-07T17:55:58","slug":"when-is-the-best-time-to-take-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/when-is-the-best-time-to-take-protein\/","title":{"rendered":"PROTEIN ALMAK \u0130\u00c7IN EN \u0130YI ZAMAN NE ZAMAN?"},"content":{"rendered":"<\/p>\n<p>Protein takviyeleri gezegendeki en pop\u00fcler takviyelerden baz\u0131lar\u0131d\u0131r.<\/p>\n<p>\u0130nsanlar bunlar\u0131 kas yapmak, kilo vermek veya sadece genel sa\u011fl\u0131klar\u0131n\u0131 ve sa\u011fl\u0131klar\u0131n\u0131 iyile\u015ftirmek de dahil olmak \u00fczere \u00e7e\u015fitli nedenlerle kullan\u0131rlar.<\/p>\n<p>Ancak, bir\u00e7ok insan onlar\u0131 almak i\u00e7in en iyi zaman\u0131 merak eder.<\/p>\n<p>Bu makalede, sa\u011fl\u0131k hedeflerinize ba\u011fl\u0131 olarak protein almak i\u00e7in en iyi zaman\u0131n ne zaman oldu\u011fu a\u00e7\u0131klanmaktad\u0131r.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/woman-in-gym-drinking-protein-shake-1296x728.jpg?w=1155&amp;h=1528\" alt=\"\" \/><\/figure>\n<h2>Bir\u00e7ok Protein T\u00fcr\u00fc Vard\u0131r<\/h2>\n<p>Temel besin maddeleri s\u00f6z konusu oldu\u011funda,\u00a0<strong>protein\u00a0<\/strong>listenin ba\u015f\u0131nda yer al\u0131r.<\/p>\n<p>V\u00fccutta bir\u00e7ok rol\u00fc olan t\u00fcm esnaflar\u0131n bir valesi. Protein bir enerji kayna\u011f\u0131d\u0131r, hasarl\u0131 dokunun onar\u0131lmas\u0131na yard\u0131mc\u0131 olabilir, b\u00fcy\u00fcme i\u00e7in gereklidir ve enfeksiyon ve hastal\u0131\u011f\u0131n \u00f6nlenmesinde rol oynar.<\/p>\n<p>Protein et, bal\u0131k, yumurta, s\u00fct \u00fcr\u00fcnleri, tah\u0131llar, tohumlar ve baklagiller gibi g\u0131dalarda do\u011fal olarak bol miktarda bulunur. Ayr\u0131ca, yayg\u0131n olarak protein tozu olarak bilinen bir diyet takviyesi olarak da mevcuttur.<\/p>\n<p>\u0130\u015fte sat\u0131n alabilece\u011finiz en iyi bilinen protein tozlar\u0131ndan baz\u0131lar\u0131.<\/p>\n<ul>\n<li><strong>Peynir alt\u0131 suyu proteini:<\/strong>\u00a0S\u00fct bazl\u0131 bir protein. T\u00fcm esansiyel amino asitleri i\u00e7erir ve h\u0131zla emilir.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Kazein proteini:<\/strong>\u00a0S\u00fct bazl\u0131 bir protein. T\u00fcm esansiyel amino asitleri i\u00e7erir ve yava\u015f\u00e7a emilir, bu y\u00fczden insanlar genellikle yatmadan \u00f6nce al\u0131rlar.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Soya proteini:<\/strong>\u00a0T\u00fcm esansiyel amino asitleri i\u00e7eren bitki bazl\u0131 bir protein. Ayr\u0131ca baz\u0131 etkileyici sa\u011fl\u0131k yararlar\u0131 .<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Bezelye proteini:<\/strong>\u00a0Bitki bazl\u0131 bir protein. Nonessential amino asitler sistein ve metiyonin d\u00fc\u015f\u00fck seviyelerine sahiptir.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Pirin\u00e7 proteini:<\/strong>\u00a0Esansiyel amino asit lizin seviyelerinin d\u00fc\u015f\u00fck oldu\u011fu bitki bazl\u0131 bir protein.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Kenevir proteini:<\/strong>\u00a0Y\u00fcksek lif ve esansiyel omega-3 ve omega-6 ya\u011flar\u0131na sahip kenevir tohumlar\u0131ndan yap\u0131lan bitki bazl\u0131 bir protein. Kenevir proteini amino asit lizininde d\u00fc\u015f\u00fckt\u00fcr.<\/li>\n<\/ul>\n<p>Protein tozlar\u0131, her zaman hareket halindeyseniz protein al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n yararl\u0131 bir yoludur. Kullan\u0131\u015fl\u0131, ta\u015f\u0131nabilir ve \u00e7e\u015fitli lezzetlerde gelirler.<\/p>\n<p>Protein tozlar\u0131n\u0131 almak i\u00e7in, tozu su veya se\u00e7ti\u011finiz ba\u015fka bir s\u0131v\u0131 ile kar\u0131\u015ft\u0131rman\u0131z yeterlidir. Bir\u00e7ok pop\u00fcler takviye markas\u0131 da i\u00e7meye haz\u0131r protein sallamalar\u0131 sat\u0131yor.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong>\u00a0<\/p>\n<p>Protein v\u00fccutta bir\u00e7ok rol\u00fc olan \u00f6nemli bir besin maddesidir. G\u0131dalarda do\u011fal olarak bulunur ve protein tozu ad\u0131 verilen bir diyet takviyesi olarak da mevcuttur.<\/p>\n<\/blockquote>\n<h2>Protein Almak \u0130\u00e7in En \u0130yi Zaman Ne Zaman?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.sixstarpro.com\/wp-content\/uploads\/featured-drinking.jpg\" alt=\"\" \/><\/figure>\n<p>\u0130nsanlar genellikle protein tozlar\u0131n\u0131 almak i\u00e7in en iyi zaman\u0131n ne zaman oldu\u011funu merak ediyor.<\/p>\n<p>Bu, sa\u011fl\u0131k ve fitness hedeflerinize ba\u011fl\u0131d\u0131r. Kilo vermek, kas yapmak veya kas\u0131 korumak isteyip istemedi\u011finize ba\u011fl\u0131 olarak g\u00fcn\u00fcn belirli bir saatinde t\u00fcketmek isteyebilirsiniz.<\/p>\n<p>\u0130\u015fte \u00f6zel hedeflerinize g\u00f6re protein almak i\u00e7in en iyi zamanlar.<\/p>\n<h3>Kilo Vermek<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media0.mensxp.com\/media\/content\/2016\/Jan\/why-your-protein-shake-is-causing-stomach-ache-and-making-you-bloat-980x457-1452590366_1100x513.jpg\" alt=\"\" \/><\/figure>\n<p>Protein\u00a0<strong>ya\u011f kayb\u0131<\/strong>i\u00e7in en \u00f6nemli besin maddelerinden biridir.<\/p>\n<p>Y\u00fcksek proteinli bir diyet yemek metabolizman\u0131z\u0131 y\u00fckseltmeye ve i\u015ftah\u0131n\u0131z\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Protein a\u00e7l\u0131k hormonu\u00a0<strong>ghrelin<\/strong>seviyelerini azaltarak i\u015ftah\u0131n\u0131z\u0131 azaltmaya yard\u0131mc\u0131 olur, t\u00fcm bunlar glukagon benzeri peptit-1 (GLP-1), peptit YY (PYY) ve kolesistokinin (CCK) gibi i\u015ftah azalt\u0131c\u0131 hormon seviyelerini art\u0131r\u0131rken.<\/p>\n<p>Bu, \u00f6\u011f\u00fcnler aras\u0131nda protein bak\u0131m\u0131ndan zengin bir at\u0131\u015ft\u0131rmal\u0131k t\u00fcketmenin g\u00fcn\u00fcn ilerleyen saatlerinde daha az kalori yemene yol a\u00e7abilece\u011fi anlam\u0131na gelir.<\/p>\n<p>Bir \u00e7al\u0131\u015fma, \u00f6\u011fleden sonra boyunca y\u00fcksek proteinli yo\u011furt at\u0131\u015ft\u0131rmas\u0131 yiyen insanlar\u0131n, \u00f6\u011fleden sonra at\u0131\u015ft\u0131rmal\u0131k olarak kraker veya \u00e7ikolata yiyenlere k\u0131yasla ak\u015fam yeme\u011finde 100 daha az kalori yedi\u011fini buldu. Yo\u011furt, kraker ve \u00e7ikolata hepsi ayn\u0131 say\u0131da kalori sa\u011flad\u0131.<\/p>\n<p>En \u00e7ok kilo verme faydalar\u0131ndan yararlanmak i\u00e7in g\u00fcn boyunca bol miktarda\u00a0<strong>protein bak\u0131m\u0131ndan zengin yiyecekler<\/strong>\u00a0yemeyi hedefleyin.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6zet<br \/><\/strong>\u00d6\u011f\u00fcnler aras\u0131nda protein bak\u0131m\u0131ndan zengin at\u0131\u015ft\u0131rmal\u0131klar t\u00fcketmek ya\u011f kayb\u0131 i\u00e7in idealdir. A\u00e7l\u0131\u011f\u0131 azaltmaya yard\u0131mc\u0131 olabilir, bu da g\u00fcn\u00fcn ilerleyen saatlerinde daha az kalori yemene neden olabilir.<\/p>\n<\/blockquote>\n<h3>Bina Kas\u0131<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/p8j4w6g7.rocketcdn.me\/wp-content\/uploads\/2018\/01\/l-arnigine-supplements.jpg\" alt=\"\" \/><\/figure>\n<p>Protein kas olu\u015fturmak i\u00e7in \u00f6nemlidir.<\/p>\n<p>Kas ve g\u00fc\u00e7 olu\u015fturmak i\u00e7in, diren\u00e7 antrenman\u0131 veya a\u011f\u0131rl\u0131k kald\u0131rma s\u0131ras\u0131nda v\u00fccudunuzun do\u011fal olarak par\u00e7alad\u0131\u011f\u0131ndan daha fazla protein t\u00fcketmeniz gerekir.<\/p>\n<p>Optimal kas b\u00fcy\u00fcmesi i\u00e7in protein t\u00fcketmek i\u00e7in en iyi zaman tart\u0131\u015fmal\u0131 bir konudur.<\/p>\n<p>Fitness merakl\u0131lar\u0131 genellikle egzersizden 15-60 dakika sonra protein takviyesi alman\u0131z\u0131 \u00f6nerir. Bu zaman dilimi &#8220;anabolik pencere&#8221; olarak bilinir ve protein gibi besinlerden en iyi \u015fekilde elde etmek i\u00e7in m\u00fckemmel bir zaman oldu\u011fu s\u00f6ylenir.<\/p>\n<p>Ancak, son ara\u015ft\u0131rmalar bu pencerenin daha \u00f6nce d\u00fc\u015f\u00fcn\u00fclenden \u00e7ok daha b\u00fcy\u00fck oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n<p>Uluslararas\u0131 Spor Beslenmesi Derne\u011fi&#8217;ne g\u00f6re, egzersizinizden iki saat sonras\u0131na kadar herhangi bir zamanda protein t\u00fcketmek kas k\u00fctlesi olu\u015fturmak i\u00e7in idealdir.<\/p>\n<p>Ortalama bir ki\u015fi i\u00e7in diren\u00e7 egzersizi ve yeterli protein t\u00fcketmek protein al\u0131m\u0131n\u0131 zamanlamaktan daha \u00f6nemlidir.<\/p>\n<p>Bununla birlikte, kahvalt\u0131dan \u00f6nce oldu\u011fu gibi oru\u00e7lu bir durumda antrenman yapan insanlar, bir s\u00fcredir protein t\u00fcketmedikleri i\u00e7in antrenmandan k\u0131sa bir s\u00fcre sonra protein almaktan yararlanabilirler.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6zet<br \/><\/strong>Kas olu\u015fturmak i\u00e7in, egzersiz<br \/>yapt\u0131ktan sonra iki saat i\u00e7inde protein t\u00fcketmeyi hedefleyin. Kahvalt\u0131dan \u00f6nce oldu\u011fu gibi<br \/>oru\u00e7lu bir durumda antrenman yapan insanlar, egzersiz yapt\u0131ktan hemen sonra ideal olarak protein almal\u0131d\u0131r.<\/p>\n<\/blockquote>\n<h3>Kas Kayb\u0131n\u0131 \u00d6nleme<\/h3>\n<p>Kas k\u00fctlesini korumak \u00f6zellikle ya\u015fland\u0131k\u00e7a \u00f6nemlidir.<\/p>\n<p>Ara\u015ft\u0131rmalar, insanlar\u0131n 30 ya\u015f\u0131ndan sonra her on y\u0131lda bir kas k\u00fctlelerinin yakla\u015f\u0131k% 3-8&#8217;ini kaybettiklerini g\u00f6stermektedir. Ne yaz\u0131k ki, kas kaybetmek daha y\u00fcksek k\u0131r\u0131k riski ve daha k\u0131sa \u00f6m\u00fcr\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3276215\/\" target=\"_blank\" rel=\"noreferrer noopener\">ile ba\u011flant\u0131l\u0131d\u0131r.<\/a><\/p>\n<p>Bilim adamlar\u0131, ya\u015fla birlikte kas kayb\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olmak i\u00e7in protein al\u0131m\u0131n\u0131 g\u00fcn boyunca e\u015fit olarak yaymay\u0131 \u00f6nermektedir. Bu, yemek ba\u015f\u0131na kabaca 25-30 gram protein yemek anlam\u0131na gelir.<\/p>\n<p>\u00c7o\u011fu Amerikal\u0131 ak\u015fam yeme\u011finde kahvalt\u0131dan yakla\u015f\u0131k \u00fc\u00e7 kat daha fazla protein yer. Bu, kahvalt\u0131da daha fazla protein t\u00fcketmeyi protein al\u0131m\u0131n\u0131 e\u015fit olarak da\u011f\u0131tmak i\u00e7in ideal\u00a0<strong>bir<\/strong>yol haline getirir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Kas kayb\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olmak i\u00e7in, yemek ba\u015f\u0131na 25-30 gram protein yemeyi hedefleyin. Kahvalt\u0131 gibi daha az protein t\u00fcketti\u011finiz \u00f6\u011f\u00fcnlerde protein takviyesi almak, al\u0131m\u0131n\u0131z\u0131 g\u00fcne yayman\u0131za<br \/>yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n<h3>Egzersiz Performans\u0131 ve kurtarma<\/h3>\n<p>Sporcular genellikle performans ve iyile\u015fme i\u00e7in ne zaman protein almalar\u0131 gerekti\u011fini merak ederler.<\/p>\n<p>Dayan\u0131kl\u0131l\u0131k e\u011fitimi i\u00e7in, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda proteini karbonhidrat kayna\u011f\u0131yla birle\u015ftirmek performans\u0131 ve iyile\u015fmeyi art\u0131rabilir ve a\u011fr\u0131y\u0131 azaltabilir.<\/p>\n<p>\u00d6rne\u011fin, 11 bisiklet\u00e7i \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, antrenman s\u0131ras\u0131nda protein ve karbonhidrat i\u00e7ece\u011fi alman\u0131n plaseboya k\u0131yasla iyile\u015fmeyi iyile\u015ftirdi\u011fi ve kas a\u011fr\u0131s\u0131n\u0131 azaltt\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n<p>Diren\u00e7 e\u011fitimi i\u00e7in protein, karbonhidratla t\u00fcketilse de t\u00fcketilmese de hem performans\u0131 hem de iyile\u015fmeyi art\u0131rmaya yard\u0131mc\u0131 olabilir<\/p>\n<p>\u00c7o\u011fu insan i\u00e7in yeterli protein yemek, protein al\u0131m\u0131n\u0131 zamanlamaktan daha \u00f6nemlidir. Bununla birlikte, diren\u00e7 antrenman\u0131na kat\u0131lan sporcular, antrenmandan hemen \u00f6nce veya sonra protein almaktan yararlanabilirler.<\/p>\n<p>\u00a0<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Dayan\u0131kl\u0131l\u0131k sporcular\u0131, egzersiz s\u0131ras\u0131nda ve<br \/>sonras\u0131nda karbonhidrat kayna\u011f\u0131 ile protein almaktan daha iyi performans ve iyile\u015fme g\u00f6rebilirler.<br \/>Diren\u00e7 antrenman\u0131 sporcular\u0131, antrenmandan hemen \u00f6nce veya sonra protein almaktan yararlanabilirler.<\/p>\n<\/blockquote>\n<h2>Yatmadan \u00f6nce protein almal\u0131 m\u0131s\u0131n\u0131z?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/myslumberyard.com\/wp-content\/uploads\/Protein-Shake-Before-Bed-1280x720-1.jpg\" alt=\"\" \/><\/figure>\n<p>Ya\u015fl\u0131lar ve kas olu\u015fturmak, g\u00fcc\u00fc art\u0131rmak ve egzersiz performans\u0131n\u0131 ve iyile\u015fmesini art\u0131rmak isteyen insanlar yatmadan \u00f6nce protein almaktan yararlanabilirler.<\/p>\n<p>\u00c7al\u0131\u015fmalar\u0131n g\u00f6zden ge\u00e7irilmesinde, bilim adamlar\u0131 yatmadan \u00f6nce protein alman\u0131n kas yap\u0131m\u0131n\u0131 te\u015fvik etmek ve egzersize uyum sa\u011flamalar\u0131na yard\u0131mc\u0131 olmak i\u00e7in etkili bir strateji oldu\u011fu sonucuna vard\u0131lar.<\/p>\n<p>Bunun nedeni, yatmadan \u00f6nce t\u00fcketilen proteinin etkili bir \u015fekilde sindirilmesi ve emilmesidir, bu da proteinin gece boyunca iyile\u015fme i\u00e7in kaslara mevcudiyetini art\u0131r\u0131r.<\/p>\n<p>Bu \u00e7al\u0131\u015fmadan bilim adamlar\u0131, kas b\u00fcy\u00fcmesini ve adaptasyonunu gece boyunca en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in yatmadan \u00f6nce 40 gram protein t\u00fcketilmesini \u00f6nerdi.<\/p>\n<p>16 sa\u011fl\u0131kl\u0131 ya\u015fl\u0131 erkekte yap\u0131lan ba\u015fka bir \u00e7al\u0131\u015fmada, kat\u0131l\u0131mc\u0131lar\u0131n yar\u0131s\u0131 yatmadan \u00f6nce kazein proteini t\u00fcketirken, di\u011fer yar\u0131s\u0131 plasebo t\u00fcketti. \u00c7al\u0131\u015fma, yatmadan \u00f6nce kazein proteini t\u00fcketmenin daha az aktif ya\u015fl\u0131 insanlarda bile kas b\u00fcy\u00fcmesini te\u015fvik etti\u011fini g\u00f6stermi\u015ftir.<\/p>\n<p>Yatmadan \u00f6nce protein almak istiyorsan\u0131z, bir t\u00fcr\u00a0<strong>kazein proteini<\/strong>\u00a0almay\u0131 d\u00fc\u015f\u00fcnebilirsiniz. Kazein yava\u015f\u00e7a sindirilir, bu da v\u00fccuda gece boyunca sabit bir protein kayna\u011f\u0131 sa\u011flayabilece\u011fi anlam\u0131na gelir.<\/p>\n<p>Kazein proteininin faydalar\u0131n\u0131 takviyeler yerine ger\u00e7ek g\u0131dalardan da alabilirsiniz. S\u00fczme peynir ve Yunan yo\u011furdu gibi s\u00fct \u00fcr\u00fcnleri kazeinde y\u00fcksektir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong>\u00a0<\/p>\n<p>Yatmadan \u00f6nce protein almak, kas olu\u015fturmaya, g\u00fcc\u00fc art\u0131rmaya ve egzersiz performans\u0131n\u0131 ve iyile\u015fmesini art\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in etkili bir strateji olabilir. Kas k\u00fctlesini korumak isteyen ya\u015fl\u0131lar da yatmadan \u00f6nce protein almaktan yararlanabilirler.<\/p>\n<\/blockquote>\n<h2>\u00c7ok Fazla Protein Sizin \u0130\u00e7in K\u00f6t\u00fc m\u00fc?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/www.eatthis.com\/wp-content\/uploads\/2020\/01\/man-healthy-food-diet-eggs-proteins-salmon.jpg?fit=1200%2C773&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p><strong>\u00c7ok fazla protein<\/strong>\u00a0t\u00fcketmenin sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in k\u00f6t\u00fc oldu\u011funa dair yayg\u0131n bir efsane vard\u0131r.<\/p>\n<p>Baz\u0131lar\u0131 \u00e7ok fazla protein t\u00fcketmenin b\u00f6breklere ve karaci\u011fere zarar verebilece\u011fine ve insanlar\u0131n i\u00e7i bo\u015f, g\u00f6zenekli kemikler geli\u015ftirdi\u011fi bir durum olan osteoporoza neden olabilece\u011fine inanmaktad\u0131r.<\/p>\n<p>Ancak, bu endi\u015feler b\u00fcy\u00fck \u00f6l\u00e7\u00fcde abart\u0131l\u0131r ve kan\u0131tlarla desteklenmez.<\/p>\n<p>Asl\u0131nda, \u00e7ok daha fazla \u00e7al\u0131\u015fma, zararl\u0131 yan etki riski olmadan bol miktarda proteini g\u00fcvenle yiyebilece\u011finizi g\u00f6stermektedir.<\/p>\n<p>\u00d6rne\u011fin, 74&#8217;ten fazla \u00e7al\u0131\u015fman\u0131n ayr\u0131nt\u0131l\u0131 bir incelemesi, sa\u011fl\u0131kl\u0131 yeti\u015fkinlerin ne kadar protein yedikleri konusunda endi\u015felenmelerine gerek olmad\u0131\u011f\u0131 sonucuna vard\u0131.<\/p>\n<p>\u00c7o\u011fu yeti\u015fkin, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n pound ba\u015f\u0131na 0,6-0,9 gram protein (kg ba\u015f\u0131na 1,4-2,0 gram) t\u00fcketilmesinden yararlanabilir.<\/p>\n<p>Kas kayb\u0131n\u0131 \u00f6nlemek isteyen ki\u015filer bu \u00f6l\u00e7e\u011fin alt ucunda kalabilirken, kilo vermek veya kas yapmak isteyenler \u00fcst u\u00e7ta yemek yiyebilirler.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong>\u00a0<\/p>\n<p>Proteinin sizin i\u00e7in k\u00f6t\u00fc oldu\u011fu efsanesi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde abart\u0131l\u0131yor. Bir\u00e7ok kan\u0131t, sa\u011fl\u0131kl\u0131 yeti\u015fkinlerin herhangi bir zararl\u0131 yan etki ya\u015famadan b\u00fcy\u00fck miktarda protein yiyebilece\u011fini g\u00f6stermektedir.<\/p>\n<\/blockquote>\n<h2>S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n<p>Protein inan\u0131lmaz derecede \u00e7ok y\u00f6nl\u00fc bir besin maddesidir.<\/p>\n<p>Yeterli protein al\u0131m\u0131 ya\u011f kayb\u0131na yard\u0131mc\u0131 olabilir, kas in\u015fa edebilir ve koruyabilir ve egzersiz performans\u0131n\u0131 ve iyile\u015fmesini art\u0131rabilir.<\/p>\n<p>Dahas\u0131, do\u011fru zamanda almak hedeflerinize ula\u015fman\u0131za daha fazla yard\u0131mc\u0131 olabilir.<\/p>\n<p>\u00d6rne\u011fin, \u00f6\u011f\u00fcnler aras\u0131nda protein t\u00fcketmek a\u00e7l\u0131\u011f\u0131 azaltmaya ve g\u00fcn\u00fcn ilerleyen saatlerinde kalori al\u0131m\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Yukar\u0131daki stratejilerden baz\u0131lar\u0131n\u0131 takip etmek, proteini g\u00fcnl\u00fck rutininizde daha iyi kullanman\u0131za yard\u0131mc\u0131 olabilir, sa\u011fl\u0131k ve fitness hedeflerinize ula\u015fman\u0131za ve s\u00fcrd\u00fcrmenize yard\u0131mc\u0131 olabilir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Protein takviyeleri gezegendeki en pop\u00fcler takviyelerden baz\u0131lar\u0131d\u0131r. \u0130nsanlar bunlar\u0131 kas yapmak, kilo vermek veya sadece genel sa\u011fl\u0131klar\u0131n\u0131 ve sa\u011fl\u0131klar\u0131n\u0131 iyile\u015ftirmek [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14846,"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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