{"id":4682,"date":"2023-10-14T15:22:11","date_gmt":"2023-10-14T15:22:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=4682"},"modified":"2023-10-14T15:22:17","modified_gmt":"2023-10-14T15:22:17","slug":"what-you-should-eat-before-and-after-a-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-you-should-eat-before-and-after-a-workout\/","title":{"rendered":"EGZERSIZ \u00d6NCESI VE SONRASI NE YEMELISINIZ"},"content":{"rendered":"<\/p>\n<h2 id=\"eating-the-right-food-around-your-workout-is-necessary-to-get-fit\">Egzersiz etraf\u0131nda do\u011fru g\u0131da yeme fit almak i\u00e7in gereklidir<\/h2>\n<p>Fitness yolculu\u011funuza ba\u015flad\u0131\u011f\u0131n\u0131zdan beri, s\u0131k s\u0131k beslenmenin fitness hedeflerinize ula\u015fmak i\u00e7in anahtar oldu\u011funu duymu\u015fsunuzdur. E\u011fer kas in\u015fa etmek ya da g\u00f6bek ya\u011f kaybetmek isteyip istemedi\u011finiz, yedi\u011finiz g\u0131da size forma yard\u0131mc\u0131 olmak i\u00e7in ana fakt\u00f6r olacakt\u0131r.<\/p>\n<p>Ger\u00e7ekten de, beslenme hayalinizdeki v\u00fccut elde en \u00f6nemli bile\u015fenidir.\u00a0<strong>Ama egzersiz \u00f6ncesi ve sonras\u0131 g\u0131da t\u00fcketen<\/strong>\u00a0muhtemelen bunu yapmak i\u00e7in en \u00f6nemli zamand\u0131r. Zamanlama en iyi sonu\u00e7lar\u0131 elde etmek i\u00e7in \u00e7ok \u00f6nemlidir.\u00a0<strong>Antrenmandan \u00f6nce ve sonra ne yemeliyim? Ne zaman yemeliyim?<\/strong><br \/>Jimnastik, optimum performans i\u00e7in v\u00fccudunuzu do\u011fru bir \u015fekilde beslenebilmek i\u00e7in ihtiyac\u0131n\u0131z olan t\u00fcm bilgileri verir!<\/p>\n<h3 id=\"what-to-eat-before-a-workout\">Egzersizden \u00d6nce Ne Yenir?<\/h3>\n<p>V\u00fccudunuzun egzersiz her t\u00fcrl\u00fc ger\u00e7ekle\u015ftirmek i\u00e7in enerjiye ihtiyac\u0131 var. Bir egzersiz s\u0131ras\u0131nda, kullan\u0131lan enerji ana kayna\u011f\u0131 kas kas\u0131lmas\u0131 m\u00fcmk\u00fcn hale karbonhidratlar taraf\u0131ndan sa\u011flanan\u00a0<strong>kas glikojen<\/strong>\u00a0oldu\u011funu. Baz\u0131 insanlar a\u00e7 karn\u0131na yo\u011fun e\u011fitimler yapmak i\u00e7in hatalar yapmak, hangi zor g\u00fc\u00e7l\u00fc hareketleri yak\u0131t ve egzersizleri uzun s\u00fcre dayanmak i\u00e7in yapar, bu y\u00fczden bu ka\u00e7\u0131nmal\u0131s\u0131n\u0131z budur. Bunu \u00f6nlemek i\u00e7in,\u00a0<strong>egzersiz \u00f6nce karbonhidrat ve protein t\u00fcketmek zorunda kalacak.<\/strong><br \/>Basit karbonhidrat lar m\u0131, kompleks karbonhidratlar m\u0131? Bu egzersiz \u00f6ncesi yeme\u011fin zamanlamas\u0131na ba\u011fl\u0131d\u0131r.<\/p>\n<h3 id=\"when-to-eat-before-a-workout\">Ne zaman bir egzersiz \u00f6nce yemek i\u00e7in?<\/h3>\n<p>Egzersizden 30 dakika ila 1 saat \u00f6nce at\u0131\u015ft\u0131rmal\u0131k yemeleri tavsiye edilir. \u015eu anda karbonhidrat ve protein t\u00fcketmek, egzersiz s\u0131ras\u0131nda yakaca\u011f\u0131n\u0131z yak\u0131t\u0131n bir k\u0131sm\u0131n\u0131 de\u011fi\u015ftirmek i\u00e7in v\u00fccut besinlerinizi verecektir, b\u00f6ylece mevcut enerjiyi asla \u00e7ok d\u00fc\u015f\u00fck s\u00fcrmezsiniz.<\/p>\n<p>Bu at\u0131\u015ft\u0131rmal\u0131k olmak zorunda:<\/p>\n<ul>\n<li>D\u00fc\u015f\u00fck ya\u011f (karbonhidrat sindirimini yava\u015flat\u0131yor)<\/li>\n<\/ul>\n<ul>\n<li>Karbonhidrat ve protein orta<\/li>\n<\/ul>\n<ul>\n<li>Y\u00fcksek karbonhidrat<\/li>\n<\/ul>\n<p>Basit karbonhidrat bir egzersiz \u00f6nce v\u00fccudunuzun yak\u0131t i\u00e7in iyi bir se\u00e7enek olabilir, ama \u0131l\u0131ml\u0131l\u0131k i\u00e7inde. Ana hedefi enerji h\u0131zl\u0131 bir destek elde etmektir (Kan ve kas \u015fekerleri) egzersiz \u00f6ncesi.<br \/>Bu nedenle, zaten bir \u015fey yedim ve\u00a0<strong>egzersiz 1 saat \u00f6nce a\u00e7 de\u011filseniz,<\/strong>bir \u015fey t\u00fcketmek gerekmez.<\/p>\n<h3 id=\"food-to-eat-before-a-workout\">Egzersizden \u00d6nce Yiyece\u011fin Yiyecekler<\/h3>\n<ul>\n<li><strong>Ton Bal\u0131kl\u0131 Sandvi\u00e7<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nfccertification.com\/wp-content\/uploads\/2019\/07\/tuna-salad-sandwich-500x500.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li><span>E\u011fer\u00a0<strong>egzersiz (30-45 dakika) \u00f6nce<\/strong>yemek i\u00e7in \u00e7ok zaman yoksa, beyaz veya kepekli ekmek ile, bir veya iki ton bal\u0131\u011f\u0131 sandvi\u00e7 t\u00fcketmek. \u00c7ok basit, rahat ve egzersiz \u00f6ld\u00fcrmek i\u00e7in gereken enerji almak yard\u0131mc\u0131!<\/span>\n<ul>\n<li>\u00a0<\/li>\n<\/ul>\n<\/li>\n<li><strong>Peynir alt\u0131 suyu Protein Shake ile Yulaf ezmesi Muz<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/R8eN9nEgKqI\/maxresdefault.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li><span>E\u011fer karma\u015f\u0131k karbonhidrat orta miktarda bir \u015feyler yiyebilirsiniz, b\u00f6ylece\u00a0<strong>bir egzersiz (1 saat 45 dakika) \u00f6nce yemek i\u00e7in daha fazla zaman var.<\/strong>\u00a0Yulaf ezmesi, muz ve protein shake karbonhidrat ve protein ile v\u00fccudunuzun yak\u0131t sa\u011flayacakt\u0131r!<\/span>\n<ul>\n<li>\u00a0<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 id=\"what-to-eat-after-a-workout\">Egzersizden Sonra Ne Yenir?<\/h3>\n<p><strong>Bir egzersiz den sonra, v\u00fccudunuzun kas glikojen t\u00fckenmi\u015f olacak.<\/strong>\u00a0Bu y\u00fczden b\u00fcy\u00fcme s\u00fcrecini ba\u015flatmak i\u00e7in h\u0131zl\u0131 sindiren karbonhidrat (basit karbonhidrat) ile yak\u0131t ikmali gerekir (anabolizma olarak da adland\u0131r\u0131l\u0131r). Bir\u00e7ok insan basit karbonhidrat (\u00f6rne\u011fin bir muz) i\u00e7eren egzersiz sonras\u0131 k\u00fc\u00e7\u00fck bir aperatif righ t\u00fcketmek unutmak; onlar\u0131 daha iyi sonu\u00e7lar elde yard\u0131mc\u0131 olabilir.<br \/>Bir kuvvet e\u011fitimi sonra d\u00f6nem, ayn\u0131 zamanda\u00a0<strong>anabolik pencere<\/strong>denir , v\u00fccudunuzun olu\u015fturmak ve kas dokular\u0131 kurtarmak i\u00e7in orta veya y\u00fcksek proteinli g\u0131da gerekir oldu\u011fu zaman.<\/p>\n<h3 id=\"when-to-eat-after-a-workout\">Egzersiz den sonra ne zaman yemek yiyoruz?<\/h3>\n<p>Daha \u00f6nce de belirtildi\u011fi gibi, anabolik pencere ne bir egzersiz sonras\u0131 g\u0131da t\u00fcketmek i\u00e7in ihtiya\u00e7\u00a0<strong>s\u00fcr\u00fcc\u00fcler.<\/strong>\u00a0Bu kas b\u00fcy\u00fcmesi olur, egzersiz sonra\u00a0<strong>60 dakika 30 dakika<\/strong>\u00a0boyunca, ara\u015ft\u0131rma s\u0131v\u0131 formda protein t\u00fcketen v\u00fccudunuz i\u00e7in yararl\u0131 olabilece\u011fini g\u00f6stermi\u015ftir, \u00f6zellikle s\u0131v\u0131, h\u0131zl\u0131 bir \u015fekilde sindirilir \u00e7\u00fcnk\u00fc esas olarak.<\/p>\n<h3 id=\"food-to-eat-after-a-workout\">Egzersiz sonras\u0131 yemek yemek<\/h3>\n<ul>\n<li><strong>Peynir Alt\u0131 Suyu Proteini ile Muz<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images-gmi-pmc.edge-generalmills.com\/0f80d515-524d-4898-ac30-b7b7b886f1c4.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li><span>Bir klasik. E\u011fer\u00a0<strong>post-egzersiz i\u00e7in bir \u015fey haz\u0131rlamak i\u00e7in<\/strong>\u00a0zaman yok ve en iyi sonu\u00e7lar\u0131 elde etmek istiyorum. Bir muz do\u011frudan egzersiz sonras\u0131, bir protein shake takip her zaman iyi bir se\u00e7imdir.<\/span>\n<ul>\n<li>\u00a0<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tavuklu Sandvi\u00e7<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.southerncastiron.com\/wp-content\/uploads\/2020\/04\/chicken-sandwich-web.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li><span>Muhtemelen bir peynir alt\u0131 suyu protein takviyesi sat\u0131n almak i\u00e7in para yok ya da sadece tam g\u0131da yemek tercih ederim. Beyaz ekmek veya kepekli ekmek ile basit bir tavuk sandvi\u00e7 kas in\u015fa etmek i\u00e7in gerekli karbonhidrat ve proteinler elde yard\u0131mc\u0131 olacakt\u0131r.<\/span>\n<ul>\n<li>\u00a0<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 id=\"eat-a-meal-after-your-post-workout-snack\">Sonras\u0131 Egzersiz Snack sonra Bir Yemek Yiyin<\/h3>\n<p>Egzersiz sonras\u0131 at\u0131\u015ft\u0131rmal\u0131k sonra, v\u00fccudunuzun hala yava\u015f yava\u015f vard\u0131 yo\u011fun egzersiz kurtarma. Bu nedenle, ondan sonra \u00e7ok a\u00e7 hissetmek \u00e7ok yayg\u0131nd\u0131r.<br \/><strong>Bir b\u00fct\u00fcn g\u0131da yemek, karbonhidrat ve protein i\u00e7eren 1 saat sonras\u0131 egzersiz aperatif,<\/strong>en iyi sonu\u00e7lar\u0131 elde ve daha iyi hissetmenizi sa\u011flamak yard\u0131mc\u0131 olacakt\u0131r!<\/p>\n<h3 id=\"in-conclusion\">Sonu\u00e7 olarak<\/h3>\n<p>E\u011fer ya\u011fs\u0131z kas k\u00fctlesi almak istiyorsan\u0131z, son derece \u00f6n ve sonras\u0131 egzersiz aperatifler almak i\u00e7in tavsiye edilir. K\u0131sa bir deyi\u015fle, \u00f6nce ve egzersiz sonras\u0131 uygun bir v\u00fccut (her yemek say\u0131lsa da) almak i\u00e7in\u00a0<strong>en \u00f6nemli \u00f6\u011f\u00fcnler vard\u0131r.<\/strong><br \/><strong>Egzersiz \u00f6ncesi ve sonras\u0131 yemeklerle<\/strong>\u00a0ilgili \u00f6\u011frendiklerimizi \u00f6zetleyelim:<\/p>\n<ul>\n<li><strong>Y\u00fcksek karbonhidrat ve orta protein yeme egzersiz \u00f6ld\u00fcrmek i\u00e7in gerekli enerji almak yard\u0131mc\u0131 olacakt\u0131r!<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>E\u011fer at\u0131\u015ft\u0131rmal\u0131k egzersiz yak\u0131n ise, kolayca sindirebilirsiniz g\u0131dalar se\u00e7melisiniz.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Egzersiz sonra, v\u00fccudunuzun glikojen rezervlerini yak\u0131t ikmali i\u00e7in karbonhidrat gerekir.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Bu karbonhidrat at\u0131\u015ft\u0131rmal\u0131k hemen sonra, y\u00fcksek proteinli g\u0131da t\u00fcketmek gerekir. V\u00fccudunuzun onarmak ve kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in buna ihtiyac\u0131 var.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Yukar\u0131da belirtilen d\u00f6nem genellikle egzersiz sonra 30 dakika s\u00fcrer &#8220;anabolik pencere&#8221; denir. Bu en \u00f6nemli yemek!<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Egzersiz sonras\u0131 at\u0131\u015ft\u0131rmal\u0131k 1 saat sonra bir b\u00fct\u00fcn g\u0131da yemek yemeyi unutmay\u0131n, v\u00fccudunuzun size te\u015fekk\u00fcr edecektir.<\/strong><\/li>\n<\/ul>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Egzersiz etraf\u0131nda do\u011fru g\u0131da yeme fit almak i\u00e7in gereklidir Fitness yolculu\u011funuza ba\u015flad\u0131\u011f\u0131n\u0131zdan beri, s\u0131k s\u0131k beslenmenin fitness hedeflerinize ula\u015fmak i\u00e7in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8883,"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":[54,55,19,165],"tags":[188,106,103],"class_list":["post-4682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-gym-fitness","category-nutrition","category-proteins","tag-eat","tag-food","tag-workout"],"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:\/\/fitolympia.com\/wp-content\/uploads\/2021\/01\/oatmealbanana.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0},{"id":165,"name":"Proteins","count":40,"parent":0}],"tags_details":[{"id":188,"name":"Eat","count":1,"parent":0},{"id":106,"name":"food","count":5,"parent":0},{"id":103,"name":"Workout","count":7,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6300,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/4682","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=4682"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/4682\/revisions"}],"predecessor-version":[{"id":17044,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/4682\/revisions\/17044"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/8883"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=4682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=4682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=4682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}