{"id":15423,"date":"2024-11-04T00:00:56","date_gmt":"2024-11-04T00:00:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15423"},"modified":"2024-11-04T14:34:03","modified_gmt":"2024-11-04T14:34:03","slug":"the-7-best-supplements-to-support-your-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-7-best-supplements-to-support-your-training\/","title":{"rendered":"E\u011eITIMINIZI DESTEKLEMEK I\u00c7IN EN IYI 7 TAKVIYE"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">E\u011fitiminizi desteklemek i\u00e7in do\u011fru takviyeleri al\u0131yor musunuz?<\/h5>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn2.coachmag.co.uk\/sites\/coachmag\/files\/shutterstock_71577100_0.jpg\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p>T\u0131bbi edit\u00f6r\u00fc oldu\u011fum ba\u011f\u0131ms\u0131z beslenme ansiklopedisi examine.com diyet takviyelerini analiz ediyoruz. \u00c7al\u0131\u015fmalar\u0131m bana hedef odakl\u0131 bir yakla\u015f\u0131m sergilemeniz gerekti\u011fini g\u00f6sterdi: ya\u011f kayb\u0131 ve kas kazanc\u0131ndan atletik performans ve sa\u011fl\u0131\u011fa kadar hedeflerinize karar verin, hangi takviyelerin bunlar\u0131 ba\u015farman\u0131za yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 belirleyin, ard\u0131ndan takviyeye ger\u00e7ekten ihtiyac\u0131n\u0131z olup olmad\u0131\u011f\u0131n\u0131 anlamak i\u00e7in doktorunuzla seviyelerinizi kontrol edin. Burada, ara\u015ft\u0131rmam\u0131z\u0131n etkili oldu\u011funu g\u00f6sterdi\u011fi takviyeleri ve bunlardan en iyi \u015fekilde elde etmenin yollar\u0131n\u0131 vurgulad\u0131m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Protein<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.eatthis.com\/wp-content\/uploads\/2016\/03\/vanilla-chocolate-protein-powder.jpg?fit=1024%2C750&amp;ssl=1\" alt=\"\"\/><\/figure>\n\n\n\n<p>Peynir alt\u0131 suyu proteini atletik performans, kas yap\u0131m\u0131 ve ya\u011f kayb\u0131na yard\u0131mc\u0131 oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r. En iyi do\u011fal kaynaklar, s\u00fctteki peynir alt\u0131 suyu ve kazein proteinleridir ve vegan kaynaklardan daha fazla dall\u0131 zincirli amino asitlere (BCAAs) sahiptir. Sallaman\u0131zda istedi\u011finiz anahtar amino asit l\u00f6sindir &#8211; protein sentezi i\u00e7in en \u00f6nemlisidir. Baz\u0131 markalar tozlar\u0131n\u0131 daha ucuz tutmak i\u00e7in di\u011fer amino asitlerle kabart\u0131r, ancak kas olu\u015fturmak i\u00e7in etkili de\u011fildir, bu nedenle kullan\u0131lan ana amino asit olup olmad\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in etiketi dikkatlice kontrol edin. M\u00fcmk\u00fcnse, konsantre ve hidrolizden biraz daha saf olan izole formda proteini tercih edin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kreatin<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/t4.ftcdn.net\/jpg\/03\/03\/16\/91\/360_F_303169164_UQxAGpNRTjIfUTP4LNSOkNOG40ubCpVX.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Saf kreatin monohidrat, bina mukavemeti i\u00e7in en \u00e7ok \u00e7al\u0131\u015f\u0131lan ve en faydal\u0131 takviyedir. Size bir egzersizde birka\u00e7 temsilci daha ge\u00e7irme kapasitesi verir, g\u00fc\u00e7 \u00e7\u0131k\u0131\u015f\u0131n\u0131z\u0131 art\u0131r\u0131r ve kaslar\u0131n\u0131zda h\u00fccresel \u015fi\u015flik ad\u0131 verilen ve kas b\u00fcy\u00fcmesine yard\u0131mc\u0131 olabilecek su tutmas\u0131n\u0131 artt\u0131r\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">D Vitamini<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/yogarya.com\/wp-content\/uploads\/2021\/03\/istockphoto-536612415-612x612-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u00c7o\u011fu vitaminde oldu\u011fu gibi, diyetinizden ve g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalman\u0131zdan yeterli D vitamini al\u0131yorsan\u0131z takviyeye ihtiyac\u0131n\u0131z yoktur. Ancak \u0130ngiltere&#8217;de ya\u015f\u0131yorsan\u0131z, \u00f6zellikle yaz aylar\u0131 d\u0131\u015f\u0131nda g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan ihtiyac\u0131n\u0131z olan\u0131 almak zor olabilir. Sadece k\u0131\u015f aylar\u0131nda de\u011fil, t\u00fcm y\u0131l boyunca seviyenizi kontrol etmeye de\u011fer &#8211; doktorunuzla veya vitamindtest.org.uk bulunan test gibi bir testle. Seviyeleriniz d\u00fc\u015f\u00fckse, testosteronunuz da d\u00fc\u015f\u00fckt\u00fcr. Supps, antrenman performans\u0131n\u0131 art\u0131rman\u0131n etkisiyle bu konuda yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">K2 Vitamini<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.skincarebyalana.com\/blog\/wp-content\/uploads\/K2-RICH-FOODS.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>K1 vitamini ye\u015fil, yaprakl\u0131 sebzelerden elde etti\u011finiz \u015feydir, ancak K2 hayvansal kaynaklardan, \u00f6zellikle karaci\u011ferlerden gelir. Kemik g\u00fcc\u00fcn\u00fc art\u0131rabilir ve kan damarlar\u0131n\u0131zdaki kalsiyum birikimini azaltabilir, b\u00f6ylece arterlerinizin kire\u00e7lenmesini ve inme ve kalp hastal\u0131\u011f\u0131 riskini azaltabilir. Takviye, \u00f6zellikle hayvansal g\u0131dalardan bu besinleri ka\u00e7\u0131racak vejetaryenler i\u00e7in yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Beta-alanine<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/perfectsports.com\/wp-content\/uploads\/2021\/04\/Beta-alanine-article-header-680x380-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bu do\u011fal olarak olu\u015fan beta amino asit dayan\u0131kl\u0131l\u0131k ve muhtemelen kas olu\u015fturmaya yard\u0131mc\u0131 olabilir, ancak kreatin kadar iyi \u00e7al\u0131\u015f\u0131lmam\u0131\u015ft\u0131r. Yorgunlu\u011fa kar\u015f\u0131 koymak ve birka\u00e7 temsilciyi daha atlatmak i\u00e7in laktik asidi tamponlaman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Berberine<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.designsforhealth.com.au\/wp-content\/uploads\/berberine.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bu, \u00e7ok az insan bilmesine ra\u011fmen, var olan en g\u00fc\u00e7l\u00fc takviyelerden biridir. \u0130ns\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131 i\u00e7in diyabet tedavisinde kullan\u0131lan bir ila\u00e7t\u0131r. Kan \u015fekeri sorunlar\u0131n\u0131z varsa<br>ve kolayca ya\u011f s\u00fcr\u00fcyorsan\u0131z, berberin almaktan yararlan\u0131p yararlanamayaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenmek i\u00e7in doktorunuza dan\u0131\u015f\u0131n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Magnezyum<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/selfhacked.com\/app\/uploads\/2016\/05\/AdobeStock_112394796.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Magnezyum v\u00fccutta 300&#8217;den fazla kimyasal reaksiyonda kullan\u0131l\u0131r. Diyetinizde bol miktarda tohum, f\u0131nd\u0131k, yaprakl\u0131 ye\u015fil sebze, bitter \u00e7ikolata ve kahve varsa yeterince almal\u0131s\u0131n\u0131z, ancak eksikseniz enerjiyi, kemik g\u00fcc\u00fcn\u00fc, sinir sistemini ve kan \u015fekeri kontrol\u00fcn\u00fc etkileyebilir. Magnezyum takviyelerinin iyile\u015fme ve kas kas\u0131lmas\u0131na yard\u0131mc\u0131 oldu\u011fu ve kan bas\u0131nc\u0131 \u00fczerinde olumlu bir etkiye sahip oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hangi peynir alt\u0131 suyu var?<\/h3>\n\n\n\n<p><em><strong>T\u00fcm protein tozlar\u0131 e\u015fit yarat\u0131lmaz. Hedeflerinize uygun olan\u0131 se\u00e7in<\/strong><\/em><\/p>\n\n\n\n<p><strong>Kurtarma i\u00e7in,&#8230;<\/strong>&nbsp;ay\u0131rmak<\/p>\n\n\n\n<p>\u0130zole, % 90&#8217;dan fazla saf protein i\u00e7eren bir tozdur, konsantre ise genellikle% 75-80&#8217;e kadard\u0131r.<\/p>\n\n\n\n<p><strong>Kas i\u00e7in,&#8230;<\/strong>&nbsp;Glutamine<\/p>\n\n\n\n<p>Bu amino asit kas dokusu onar\u0131m\u0131nda \u00f6nemli bir rol oynar. \u0130yile\u015fmeyi art\u0131rmak i\u00e7in e\u011fitimden sonra al\u0131n.<\/p>\n\n\n\n<p><strong>Ya\u011f kayb\u0131<\/strong>i\u00e7in,&#8230; Karnitin<\/p>\n\n\n\n<p>Do\u011fal olarak \u00fcretilen bu bile\u015fik ya\u011f asitlerinin par\u00e7alanmas\u0131na yard\u0131mc\u0131 olur. \u0130\u00e7g\u00fcd\u00fclerini d\u00f6kmene yard\u0131m etmek i\u00e7in salla.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>E\u011fitiminizi desteklemek i\u00e7in do\u011fru takviyeleri al\u0131yor musunuz? T\u0131bbi edit\u00f6r\u00fc oldu\u011fum ba\u011f\u0131ms\u0131z beslenme ansiklopedisi examine.com diyet takviyelerini analiz ediyoruz. \u00c7al\u0131\u015fmalar\u0131m bana [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15424,"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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