{"id":3674,"date":"2023-09-10T05:42:56","date_gmt":"2023-09-10T05:42:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3674"},"modified":"2023-09-10T05:42:59","modified_gmt":"2023-09-10T05:42:59","slug":"determining-how-much-protein-to-eat-for-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/determining-how-much-protein-to-eat-for-exercise\/","title":{"rendered":"EGZERSIZ I\u00c7IN NE KADAR PROTEIN YIYECE\u011eINI BELIRLEME"},"content":{"rendered":"<\/p>\n

Bir\u00e7ok sporcu ve egzersiz onlar\u0131 kilo veya daha fazla kas in\u015fa yard\u0131mc\u0131 olmak i\u00e7in protein al\u0131m\u0131n\u0131 art\u0131rmak gerekti\u011fini d\u00fc\u015f\u00fcn\u00fcyorum. Kaslar proteinden yap\u0131ld\u0131\u011f\u0131 i\u00e7in, daha fazla t\u00fcketen g\u00fc\u00e7 hedeflerine ula\u015fman\u0131za yard\u0131mc\u0131 olabilir mant\u0131kl\u0131.<\/p>\n

Ne kadar \u00e7ok egzersiz yapt\u0131\u011f\u0131n\u0131z do\u011frudur, protein ihtiya\u00e7lar\u0131n\u0131z o kadar artar. Ancak, \u00e7ok ileri g\u00f6t\u00fcrebilece\u011finiz bir nokta vard\u0131r. Belli bir noktada, b\u00fcy\u00fck olas\u0131l\u0131kla azalan getiriler vard\u0131r.<\/p>\n

Al\u0131m Y\u00f6nergeleri<\/h3>\n

Proteinler insan v\u00fccudunun temel yap\u0131 ta\u015flar\u0131d\u0131r. Onlar amino asitler olu\u015fur ve kaslar i\u00e7in gerekli olan, kan, cilt, sa\u00e7, t\u0131rnak, ve i\u00e7 organlar. Su yan\u0131nda, protein v\u00fccuttaki en bol maddedir, ve \u00e7o\u011fu asl\u0131nda iskelet kaslar\u0131 oldu\u011funu.<\/p>\n

Bunu g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, Amerikal\u0131lar i\u00e7in Diyet Y\u00f6nergeleri 2015-2020 g\u00f6re, \u00e7o\u011fu insan yeterli protein g\u00fcnl\u00fck daha fazla olsun bilmek g\u00fcven verici. Ancak, ayn\u0131 rapor deniz \u00fcr\u00fcnleri ve f\u0131nd\u0131k ve tohum gibi bitki bazl\u0131 proteinlerin al\u0131m\u0131 genellikle yetersiz oldu\u011funa i\u015faret ediyor.<\/p>\n

E\u011fer bir egzersiz iseniz, ancak, diren\u00e7 e\u011fitimi ve dayan\u0131kl\u0131l\u0131k egzersiz h\u0131zla kas proteini y\u0131kmak beri protein ihtiya\u00e7lar\u0131 biraz daha y\u00fcksek olabilir.<\/p>\n

Beslenme ve Diyetetik Akademisi, Kanada Diyetisyenler ve Amerikan Spor Hekimli\u011fi Koleji dayan\u0131kl\u0131l\u0131k ve g\u00fc\u00e7 e\u011fitimli sporcular i\u00e7in\u00a0genel kurallar<\/a>\u00a0en iyi performans ve sa\u011fl\u0131k i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 kilogram ba\u015f\u0131na protein 1,2 ve 2 gram aras\u0131nda t\u00fcketen \u00f6neririz.<\/p>\n

E\u011fer daha fazla kas in\u015fa etmeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, daha fazla protein gerekti\u011fini d\u00fc\u015f\u00fcnebilirsiniz, ama bu muhtemelen durum b\u00f6yle de\u011fildir. Y\u00fcksek e\u011fitimli egzersiz veya sporcular daha fazla protein yararlanabilir kan\u0131tlar var (\u00fczerinde 3 gram \/ kilogram g\u00fcnde), ama ortalama egzersiz i\u00e7in, g\u00fcnde kilogram ba\u015f\u0131na 2 gram \/ ba\u015f\u0131na al\u0131m\u0131 kas bina i\u00e7in yeterlidir.<\/p>\n

Protein \u0130htiya\u00e7lar\u0131n\u0131z\u0131n Hesaplanmas\u0131<\/h2>\n
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Yukar\u0131daki kurallar protein al\u0131m\u0131n\u0131n nereye d\u00fc\u015fmesi gerekti\u011fi konusunda size iyi bir fikir verirken,\u00a0sizin<\/em>\u00a0i\u00e7in do\u011fru olan g\u00fcnl\u00fck protein miktar\u0131n\u0131 hesaplamak bu durumu daha da hassas bir \u015fekilde ayarlaman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n

Protein ihtiya\u00e7lar\u0131n\u0131z\u0131 gram (g) cinsinden belirlemek i\u00e7in, \u00f6nce kilonuzu kilogram (kg) cinsinden hesaplay\u0131n ve kilonuzu 2,2’ye b\u00f6l\u00fcn.<\/p>\n

Daha sonra, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 kilogram ba\u015f\u0131na protein ka\u00e7 gram sizin i\u00e7in uygun oldu\u011funa karar verin.<\/p>\n