{"id":16813,"date":"2024-12-07T00:57:12","date_gmt":"2024-12-07T00:57:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16813"},"modified":"2024-12-07T13:33:00","modified_gmt":"2024-12-07T13:33:00","slug":"building-muscle-nutrition-tips-you-need-to-know","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/building-muscle-nutrition-tips-you-need-to-know\/","title":{"rendered":"Kas \u0130n\u015fa Etmek: Bilmeniz Gereken Beslenme \u0130pu\u00e7lar\u0131"},"content":{"rendered":"<p>Kas olu\u015fturmak i\u00e7in beslenmenizi nas\u0131l ayarlayaca\u011f\u0131n\u0131z hakk\u0131nda daha fazla bilgi edinin.<\/p> <p>Kas olu\u015fturmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, muhtemelen beslenmenin egzersiz yapmak kadar \u00f6nemli oldu\u011funu biliyorsunuzdur. Buras\u0131 ara\u015ft\u0131r\u0131lama i\u00e7in geni\u015f bir alan olmas\u0131na ra\u011fmen, baz\u0131&#038;nbsp vard\u0131r;<strong>kas yap\u0131m\u0131 i\u00e7in temel beslenme ipu\u00e7lar\u0131&nbsp;<\/strong>her zaman faydalanabilirsiniz.<\/p> <h2 class=\"wp-block-heading\">Kas yapmak i\u00e7in ne kadar yemelisiniz?<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/how-much-should-you-eat-to-build-muscle.jpg\" alt=\"A man in a red shirt, sitting on a table, eating pasta salad (pasta, sliced paprika, sliced tomatoes, sliced muschrooms). He is holding the fork in his right hand and taking a bite. Next to his plate with pasta salad on the table, there is a transparent glass bowl with salad made of fresh tomatoes, paprika nad mushroom, as well as glass of water. \"\/><\/figure> <p>Kas kazanmak i\u00e7in, bir\u00a0<strong>kalori fazlas\u0131<\/strong>. Yani, harcad\u0131\u011f\u0131n\u0131z kaloriden daha fazla kalori t\u00fcketmeniz gerekir. <\/p> <p>Toplamda yeterli kalori t\u00fcketmenin yan\u0131 s\u0131ra, yemek yemek \u00f6nemlidir;<strong>yeterli protein t\u00fcketmek<\/strong>. Proteinler kas\u0131n yap\u0131 ta\u015flar\u0131d\u0131r. Antrenman yapt\u0131\u011f\u0131n\u0131zda, kaslar\u0131n\u0131z\u0131n dokusu hasar g\u00f6r\u00fcr ve protein sentezi yoluyla yeniden in\u015fa edilmesi gerekir. Bu nedenle, sert bir egzersizden sonra kaslar\u0131n\u0131z\u0131 d\u00fczg\u00fcn bir \u015fekilde yeniden in\u015fa etmek i\u00e7in diyetinizde yeterli proteine ihtiyac\u0131n\u0131z vard\u0131r.&nbsp;<\/p> <p>Yeterli protein ne kadar? Kas olu\u015fturmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z (ve d\u00fczenli olarak egzersiz yap\u0131yorsan\u0131z),<strong>&nbsp;0.8 &#8211; V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na 2.0 gram<\/strong>. G\u00fcnl\u00fck diyetinizle yeterli protein t\u00fcketebilir veya protein sallama gibi takviyeler kullanarak takviye edebilirsiniz.<\/p> <h2 class=\"wp-block-heading\">Kas in\u015fa etmek i\u00e7in yiyecekler<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/foods-for-building-muscle.jpg\" alt=\"A piece of toast placed on a lamb's lettuce. On that toast, there are 3 slices of avocado, and 3 slices of hard boiled egg. The toast is placed on a black plate, on a dark wooden table.\"\/><\/figure> <p>G\u00fcnl\u00fck diyette yeterli protein t\u00fcketmek i\u00e7in protein bak\u0131m\u0131ndan zengin yiyecekler yemeniz gerekir. Liste uzun olmas\u0131na ra\u011fmen, i\u015fte en&nbsp;<strong>protein bak\u0131m\u0131ndan zengin g\u0131dalar<\/strong>&nbsp;diyetinizin bir par\u00e7as\u0131n\u0131 yapabilirsiniz.&nbsp;<\/p> <h3 class=\"wp-block-heading\">Bal\u0131k, et ve k\u00fcmes hayvanlar\u0131<\/h3> <p>T\u00fcm bu g\u0131dalar y\u00fcksek miktarda protein i\u00e7erir ve kas olu\u015fturmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z harika bir se\u00e7imdir.&nbsp;<strong>S<\/strong><strong>alomon, tavuk g\u00f6\u011fs\u00fc ve ya\u011fs\u0131z s\u0131\u011f\u0131r eti<\/strong>&nbsp;sadece protein bak\u0131m\u0131ndan y\u00fcksek de\u011fil, ayn\u0131 zamanda kalorileri de d\u00fc\u015f\u00fck oldu\u011fu i\u00e7in en \u00e7ok \u00f6nerilenlerdir.<\/p> <h3 class=\"wp-block-heading\">Yumurta<\/h3> <p>Yumurtalar&nbsp;<strong>vitaminler, mineraller, sa\u011fl\u0131kl\u0131 ya\u011flar ve protein y\u00fckl\u00fc<\/strong>. Kas olu\u015fturmaya \u00e7al\u0131\u015fan bir\u00e7ok insan i\u00e7in tercih edilen bir kahvalt\u0131 olmalar\u0131na \u015fa\u015fmamal\u0131. &nbsp;<\/p> <h3 class=\"wp-block-heading\">Ek\u015fimikli<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/10893-The_Pros_and_Cons_of_the_Cottage_Cheese_Diet_732x549-thumbnail-732x549.jpg\" alt=\"\"\/><\/figure> <p><strong>Kalorisi d\u00fc\u015f\u00fck ve proteinleri y\u00fcksek<\/strong>, s\u00fczme peynir hem kilo kayb\u0131 hem de kas yap\u0131m\u0131 i\u00e7in m\u00fckemmeldir. Ayr\u0131ca, meyvelerle kar\u0131\u015ft\u0131r\u0131larak harika bir kahvalt\u0131 yapar.\u00a0<\/p> <h3 class=\"wp-block-heading\">Merci -mek<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.runtastic.com\/blog\/wp-content\/uploads\/2017\/10\/muscle-building-food-3.jpg\" alt=\"\"\/><\/figure> <p>Et al\u0131m\u0131n\u0131z\u0131 azaltmak istiyorsan\u0131z, mercimek, kanun mercimekleri&#038;nbsp&#8217;den olu\u015furken harika bir se\u00e7imdir;<strong>%25 protein<\/strong>. Ayr\u0131ca \u00f6nemli miktarda B vitamini, demir, magnezyum, potasyum ve \u00e7inko i\u00e7erirler.<\/p> <h2 class=\"wp-block-heading\">Kas in\u015fa etmek i\u00e7in takviyeler<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/supplements-for-building-muscle.jpg\" alt=\"A blender bowl with sliced fruit lined up in it. Apples, pears, kale, and banana are visible in a bowl. Next to the bowl, a white containter with golden wrap on which is written ''Unflavored plan protein'' is placed. Around the bowol, various foods are visible, such as kale, apples in a bowl, ginger, and bags with various spices.\"\/><\/figure> <p>Genel olarak yeterli protein ve kalori t\u00fcketti\u011finizden emin sa\u011flaman\u0131n yan\u0131 s\u0131ra, baz\u0131 takviyeler kas kazanc\u0131n\u0131z\u0131 art\u0131rman\u0131za yard\u0131mc\u0131 olabilir.<\/p> <h3 class=\"wp-block-heading\">Peynir Alt\u0131 Suyu Proteini<\/h3> <p>Peynir alt\u0131 suyu proteini muhtemelen en bilinen kas geli\u015ftirme takviyesidir. Genellikle aromal\u0131 toz \u015feklinde sat\u0131l\u0131r ve protein sallamalar\u0131 yapmak i\u00e7in su veya s\u00fctle kar\u0131\u015ft\u0131r\u0131l\u0131r.<\/p> <p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/1750-3841.12802\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>&nbsp;peynir alt\u0131 suyu proteini oldu\u011funu \u00f6ne s\u00fcr\u00fcyor&nbsp;<strong>kas protein sentezini desteklemek i\u00e7in en uygun protein kayna\u011f\u0131&nbsp;<\/strong>istirahat ve takip diren\u00e7 egzersiz yan\u0131 s\u0131ra diren\u00e7 e\u011fitimi ile kas hipertrofi ve g\u00fc\u00e7 kazan\u00e7lar\u0131 te\u015fvik etmek. G\u00fcnl\u00fck diyetinizle yeterli protein t\u00fcketmek i\u00e7in m\u00fccadele ediyorsan\u0131z peynir alt\u0131 suyu proteini faydal\u0131 olabilir.<\/p> <h3 class=\"wp-block-heading\">Kreatin<\/h3> <p>Kreatin, kas h\u00fccrelerinde do\u011fal olarak bulunan bir maddedir. A\u011f\u0131r kald\u0131rma veya y\u00fcksek yo\u011funluklu egzersiz s\u0131ras\u0131nda kaslar\u0131n\u0131z\u0131n enerji \u00fcretmesine yard\u0131mc\u0131 olur. Genellikle egzersiz \u00f6ncesi takviye olarak bir toz \u015feklinde al\u0131n\u0131r. Bununla birlikte, kreatin kas olu\u015fturmak i\u00e7in harika bir takviyedir.<\/p> <p>Kreatin&nbsp;<strong>kas h\u00fccrelerinizdeki su i\u00e7eri\u011fini art\u0131r\u0131r<\/strong>, kas b\u00fcy\u00fcmesine neden olur. Ancak, ayn\u0131 zamanda&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25946994\" target=\"_blank\" rel=\"noreferrer noopener\">positively affect your exercise performance<\/a>, bu da daha b\u00fcy\u00fck bir kas kazanc\u0131na yol a\u00e7abilir. Ayr\u0131ca, kreatin, \u00e7e\u015fitli di\u011fer&#038;nbsp ile piyasadaki en \u00e7ok ara\u015ft\u0131r\u0131lan ve en g\u00fcvenli takviyelerden biridir;<a href=\"https:\/\/www.healthline.com\/nutrition\/10-benefits-of-creatine#section1\" target=\"_blank\" rel=\"noreferrer noopener\">benefits<\/a>.&#038; nbsp;<\/p> <h3 class=\"wp-block-heading\">BCAA<\/h3> <p>BCAA is&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28638350\" target=\"_blank\" rel=\"noreferrer noopener\">beneficial for muscle building<\/a>. BCAA l\u00f6sin kas protein sentezini uyar\u0131r &#8211; kas yapma i\u015flemi. Bununla birlikte, en iyi sonu\u00e7lar i\u00e7in, BCAA&#8217;lar\u0131 ve di\u011fer t\u00fcm esansiyel amino asitleri i\u00e7eren peynir alt\u0131 suyu protein sallamalar\u0131n\u0131n t\u00fcketilmesi \u00f6nerilir. Asl\u0131nda, bu a&#038;nbsp yol a\u00e7abilir;<a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-bcaa#section1\" target=\"_blank\" rel=\"noreferrer noopener\">50%<\/a>&nbsp;sadece BCAAs t\u00fcketmekten daha b\u00fcy\u00fck kas b\u00fcy\u00fcmesi.<\/p> <h2 class=\"wp-block-heading\">Kas olu\u015ftururken ka\u00e7\u0131n\u0131lmas\u0131 gereken yiyecekler<\/h2> <p><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/foods-to-avoid-when-building-muscle.jpg\" alt=\"The text is written over the picture in two lines. First, upper line, says ''Foods to avoid'' and is written in orange font. Second, lower line, is written in a white font and is saying: ''when building muscle''. The writing is placed on a blurred picture of french fries and two burgers.\"\/>Kas olu\u015ftururken baz\u0131 yiyeceklerin t\u00fcketilmesi \u00f6nerildi\u011fi gibi, ka\u00e7\u0131nman\u0131z gereken yiyecekler de vard\u0131r.<\/p> <h3 class=\"wp-block-heading\">Alkol<\/h3> <p><a href=\"https:\/\/www.alcoholrehabguide.org\/treatment\/alcohol-and-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Alcohol<\/a>&nbsp;\u00e7ok fazla bo\u015f kalori i\u00e7erir, can&nbsp;<strong>performans\u0131n\u0131z\u0131 olumsuz etkilemek<\/strong>ve&nbsp;<strong>kas iyile\u015fmenizi bozmak<\/strong>. Alkolden uzak durman\u0131z genel sa\u011fl\u0131\u011f\u0131n\u0131z ve kas yap\u0131m\u0131 i\u00e7in iyidir.<\/p> <h3 class=\"wp-block-heading\">\u015eekerli i\u00e7ecekler ve tatl\u0131lar<\/h3> <p>Evet, kas olu\u015fturmak i\u00e7in yeterli kalori t\u00fcketmeniz gerekir, ancak\u00a0<strong>bo\u015f kalori<\/strong>\u00a0\u015fekerli i\u00e7ecekler ve tatl\u0131lar \u015feklinde v\u00fccudunuza ihtiya\u00e7 duydu\u011fu besinleri, vitaminleri ve mineralleri sa\u011flamaz. \u015eekerli i\u00e7ecekler yerine su, \u00e7ay veya do\u011fal meyve sular\u0131n\u0131 tercih edin. Ve tatl\u0131lar yerine kurutulmu\u015f meyve, bitter \u00e7ikolata veya ba\u015fka bir sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131k se\u00e7in.<\/p> <h3 class=\"wp-block-heading\">K\u0131zarm\u0131\u015f yiyecekler<\/h3> <p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4034518\/\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>&nbsp;bu g\u0131dalar\u0131n yapabilirsiniz g\u00f6stermi\u015ftir;<strong>inflamasyon, obezite, metabolik sendrom ve kardiyovask\u00fcler hastal\u0131klar\u0131 te\u015fvik etmek<\/strong>. Bu nedenle, kas in\u015fa etseniz de etmeseniz de, diyetinizde k\u0131zarm\u0131\u015f yiyecekleri s\u0131n\u0131rlamak ak\u0131ll\u0131ca olacakt\u0131r.<\/p> <h2 class=\"wp-block-heading\">Kas olu\u015fturmak i\u00e7in en iyi 5 ipucu<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/madbarzpictures.blob.core.windows.net\/madbarzpictures\/top-5-tips-for-building-muscle.jpg\" alt=\"A ripped man wearing training shorts, standing in a dark room, only he is clearly visible in the room. Over the picture, the text is written in the two lines. First, upper line, is written in an orange font and saying: ''Top 5 tips''. Second, lower line, is written in the white font, and is saying: ''for building muscle''.\"\/><\/figure> <h3 class=\"wp-block-heading\">Hipertrofi i\u00e7in tren<\/h3> <p><strong>Diren\u00e7 e\u011fitimi<\/strong>&nbsp;hipertrofi (kas h\u00fccrelerinin art\u0131\u015f\u0131 ve b\u00fcy\u00fcmesi) i\u00e7in gereklidir, \u00e7\u00fcnk\u00fc hipertrofi v\u00fccudunuzun d\u0131\u015f diren\u00e7 \u00fczerindeki bir adaptasyon mekanizmas\u0131d\u0131r. &#038;nbsp gibi diren\u00e7 e\u011fitimi;<strong>v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 e\u011fitimi veya calisthenics<\/strong>, kas k\u00fctlesi olu\u015fturmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, kaslar\u0131n\u0131z\u0131n b\u00fcy\u00fcmesine neden olur ve harika bir se\u00e7imdir.<\/p> <h3 class=\"wp-block-heading\">Yeterli kalori yiyin<\/h3> <p>Daha \u00f6nce de belirtildi\u011fi gibi, kas kazanmak i\u00e7in,\u00a0<strong>harcad\u0131\u011f\u0131ndan daha fazla kalori t\u00fcketmek<\/strong>. Ba\u015fka bir deyi\u015fle, kalori fazlal\u0131\u011f\u0131 i\u00e7inde olman\u0131z gerekir. Ayr\u0131ca, kas yap\u0131m\u0131nda \u00f6nemli bir role sahip oldu\u011fu i\u00e7in yeterli protein t\u00fcketti\u011finize emin olun. \u00a0<\/p> <h3 class=\"wp-block-heading\">Kaliteli uyku al\u0131n<\/h3> <p>Uyurken,&nbsp;<strong>v\u00fccudunuz kendini \u015farj ediyor ve onar\u0131yor<\/strong>, b\u00f6ylece kaslar\u0131n\u0131z onar\u0131l\u0131p yeniden in\u015fa edilir. Sadece bu de\u011fil, ayn\u0131 zamanda uyku eksikli\u011fi&nbsp;<a href=\"https:\/\/www.newscientist.com\/article\/2177638-one-bad-nights-sleep-can-make-you-put-on-fat-and-lose-muscle-mass\/\" target=\"_blank\" rel=\"noreferrer noopener\">stimulates fat gain and breakdown of muscle<\/a>. Aralar\u0131 almay\u0131 deneyin&nbsp;<strong>Her gece 7-9 saat kaliteli uyku<\/strong>.<\/p> <h3 class=\"wp-block-heading\">Dinlenme g\u00fcnlerini atlamay\u0131n<\/h3> <p>V\u00fccudunuzun strese uyum sa\u011flamas\u0131 i\u00e7in zamana ihtiyac\u0131 var. Bu durumda, egzersizin stresi. D\u00fczg\u00fcn da\u011f\u0131t\u0131lm\u0131\u015f dinlenme g\u00fcnleri \u00f6nemlidir&nbsp;<strong>v\u00fccudunuzun egzersizden kurtulmas\u0131na izin verin ve egzersiz avantajlar\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131kar\u0131n<\/strong>. B\u00f6ylece, kas kazanc\u0131n\u0131 da en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in.<\/p> <h3 class=\"wp-block-heading\">Susuz kalmay\u0131n<\/h3> <p>V\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in su gereklidir. Su is&nbsp;<a href=\"https:\/\/www.bodybuilding.com\/fun\/behar12.htm\" target=\"_blank\" rel=\"noreferrer noopener\">crucial to muscle building<\/a>&nbsp;bundan sonra&nbsp;<strong>besinleri kaslar\u0131n\u0131za ta\u015f\u0131r<\/strong>. Ayr\u0131ca, yeterli su olmadan, kas g\u00fcc\u00fc ve kontrol\u00fc bozulur.&nbsp;<strong>Dehidrasyon daha zay\u0131f bir performansa yol a\u00e7abilir&nbsp;<\/strong>bu y\u00fczden susuz kalmay\u0131n.<\/p> <h2 class=\"wp-block-heading\">Paket<\/h2> <p>Kas yap\u0131m\u0131 i\u00e7in beslenme, fitness merakl\u0131lar\u0131n\u0131n \u00e7o\u011funu ilgilendiren bir konudur. Daha b\u00fcy\u00fck kas kazanc\u0131n\u0131 te\u015fvik etmek i\u00e7in nas\u0131l yemek yiyece\u011finiz hakk\u0131nda bulabilece\u011finiz bir s\u00fcr\u00fc ipucu ve p\u00fcf noktas\u0131 olmas\u0131na ra\u011fmen, baz\u0131 temel bilgiler her zaman ayn\u0131d\u0131r.<\/p> <p>Olmak gerekir&nbsp;<strong>yeterli kalori ve yeterli protein yemek<\/strong>. Do\u011fru yiyecekleri yiyerek ve do\u011fru&#038;nbsp&#8217;yi se\u00e7erek kas kazanc\u0131n\u0131z\u0131 art\u0131rabilirsiniz;<strong>Takviye -leri<\/strong>. Ayr\u0131ca, gerekir&nbsp;<strong>baz\u0131 yiyeceklerden ka\u00e7\u0131nmak<\/strong>, k\u0131zarm\u0131\u015f yiyecekler, y\u00fcksek \u015feker i\u00e7eri\u011fine sahip yiyecekler ve alkol gibi.<\/p> <p>Emin olun&nbsp;<strong>susuz kalma, yeterli kalitede uyku alma<\/strong>&nbsp;ve dinlenme ve&nbsp;<strong>do\u011fru \u015fekilde e\u011fitmek<\/strong>. En \u00f6nemli \u015fey, genel sa\u011fl\u0131\u011f\u0131n\u0131za dikkat etmek ve \u0131srarc\u0131 kalmakt\u0131r. Bu \u015fekilde, sonu\u00e7lar ka\u00e7\u0131rmaz.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Kas olu\u015fturmak i\u00e7in beslenmenizi nas\u0131l ayarlayaca\u011f\u0131n\u0131z hakk\u0131nda daha fazla bilgi edinin. Kas olu\u015fturmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, muhtemelen beslenmenin egzersiz yapmak kadar \u00f6nemli [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16814,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[139,19,140],"tags":[],"class_list":["post-16813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building","category-nutrition","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/11\/Fat-Burning-Pre-Workout-Snacks.jpg","categories_details":[{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":19,"name":"Nutrition","count":204,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":9908,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/16813","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=16813"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/16813\/revisions"}],"predecessor-version":[{"id":16816,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/16813\/revisions\/16816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/16814"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=16813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=16813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=16813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}