{"id":3677,"date":"2025-06-10T00:00:37","date_gmt":"2025-06-10T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3677"},"modified":"2025-06-10T16:25:58","modified_gmt":"2025-06-10T16:25:58","slug":"should-you-have-a-protein-shake-before-or-after-your-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/should-you-have-a-protein-shake-before-or-after-your-workout\/","title":{"rendered":"EGZERSIZDEN \u00d6NCE VEYA SONRA PROTEIN SHAKE’INIZ OLMALI MI?"},"content":{"rendered":"

Protein kas onar\u0131m\u0131 ve b\u00fcy\u00fcme i\u00e7in gereklidir.<\/p>\n

Bu nedenle, bir\u00e7ok ki\u015fi kendi egzersiz ile birlikte sallar \u015feklinde protein takviyeleri t\u00fcketmek.<\/p>\n

Ancak, bir protein sallamak i\u00e7in en uygun zaman s\u0131cak tart\u0131\u015f\u0131lan bir konudur.<\/p>\n

Baz\u0131lar\u0131 egzersizden \u00f6nce protein kokteyli i\u00e7menin en iyisi oldu\u011funa inan\u0131rken, di\u011ferleri egzersizden sonra ideal oldu\u011funu savunurlar.<\/p>\n

Bu makalede, egzersiz \u00f6ncesi veya sonras\u0131 bir protein sallamak i\u00e7in en iyi olup olmad\u0131\u011f\u0131n\u0131 a\u00e7\u0131klar.<\/p>\n

Egzersiz \u0130nsanlar Daha Fazla Protein Need<\/h2>\n
\"Protein<\/figure>\n

Protein i\u00e7in \u00d6nerilen G\u00fcnl\u00fck \u00d6denek (RDA) v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilosu 0,36 gramd\u0131r .<\/p>\n

RDA bir ki\u015finin bir eksikli\u011fi \u00f6nlemek i\u00e7in gereken bir besin tahmini miktar\u0131d\u0131r. Bu v\u00fccut kompozisyonu veya sa\u011fl\u0131\u011f\u0131n\u0131 optimize etmek i\u00e7in gerekli miktar\u0131 belirtmez.<\/p>\n

Protein i\u00e7in, RDA kas kurtarma ve b\u00fcy\u00fcme desteklemek i\u00e7in \u00e7ok d\u00fc\u015f\u00fck oldu\u011fu a\u00e7\u0131kt\u0131r.<\/p>\n

Asl\u0131nda, ara\u015ft\u0131rma rutin g\u00fcc\u00fc tren insanlar kas kurtarma ve b\u00fcy\u00fcme desteklemek i\u00e7in, pound (1,6 g \/ kg) ba\u015f\u0131na iki Kat RDA veya 0,72 gram gerekebilir d\u00fc\u015f\u00fcnd\u00fcrmektedir.<\/p>\n

150 pound (68 kg) a\u011f\u0131rl\u0131\u011f\u0131ndaki bir ki\u015fi i\u00e7in bu, g\u00fcnde 109 gram proteine e\u015fittir.<\/p>\n

Sonu\u00e7lar\u0131n\u0131z\u0131 optimize etmek i\u00e7in, bu miktar\u0131 her \u00fc\u00e7 ila d\u00f6rt saatte bir t\u00fcketilen \u00fc\u00e7 ila d\u00f6rt \u00f6\u011f\u00fcne yay\u0131n.<\/p>\n

Bir protein shake \u00f6\u011f\u00fcnler aras\u0131nda iyi bir se\u00e7enektir, bir aperatif olarak ya da egzersiz etraf\u0131nda. Genellikle kep\u00e7e ba\u015f\u0131na 25-30 gram protein i\u00e7erirler.<\/p>\n

\u00d6zet<\/strong><\/p>\n

D\u00fczenli egzersiz insanlar kas kurtarma ve b\u00fcy\u00fcme desteklemek i\u00e7in daha fazla protein gerekir. G\u00fcn boyunca e\u015fit aral\u0131kl\u0131 zamanlarda protein t\u00fcketin.<\/p><\/blockquote>\n

“Anabolik Pencere” \u00d6nemli mi?<\/h2>\n

Bir\u00e7ok ki\u015fi egzersiz 30 dakika i\u00e7inde bir protein shake i\u00e7me spor salonunda sonu\u00e7lar\u0131n\u0131 maksimize edece\u011fine inan\u0131yoruz.<\/p>\n

Bu 30 dakikal\u0131k pencere, yayg\u0131n olarak bilinen “anabolik pencere,” hangi kaslar\u0131n\u0131z\u0131 protein i\u00e7in bir s\u00fcnger gibi k\u0131sa bir s\u00fcre.<\/p>\n

D\u00fc\u015f\u00fcnce anabolik pencered\u0131\u015f\u0131nda protein t\u00fcketmek e\u011fer, v\u00fccudunuzun etkili kullanmak veya kas in\u015fa olmaz.<\/p>\n

Ara\u015ft\u0131rma \u015fimdi f\u0131rsat bu anabolik pencere \u00e7ok daha uzun oldu\u011funu g\u00f6stermektedir 30 dakika ve egzersiz sonras\u0131 s\u0131n\u0131rl\u0131 olmayabilir.<\/p>\n

Asl\u0131nda, kas onar\u0131m\u0131 ve b\u00fcy\u00fcme optimize a\u00e7\u0131s\u0131ndan egzersiz \u00f6ncesi veya sonras\u0131 bir protein shake i\u00e7mek e\u011fer \u00f6nemli olmayabilir.<\/p>\n

\u00d6zet<\/strong><\/p>\n

Daha \u00f6nce protein v\u00fccudunuzun kullanmak i\u00e7in bir egzersiz 30 dakika i\u00e7inde t\u00fcketilmesi gerekti\u011fine inan\u0131l\u0131yordu. Son ara\u015ft\u0131rmalar bu durumda olmayabilir d\u00fc\u015f\u00fcnd\u00fcrmektedir.<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Protein kas onar\u0131m\u0131 ve b\u00fcy\u00fcme i\u00e7in gereklidir. Bu nedenle, bir\u00e7ok ki\u015fi kendi egzersiz ile birlikte sallar \u015feklinde protein takviyeleri t\u00fcketmek. […]<\/p>\n","protected":false},"author":2,"featured_media":7776,"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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