{"id":6512,"date":"2024-08-04T00:00:47","date_gmt":"2024-08-04T00:00:47","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6512"},"modified":"2024-08-04T15:13:22","modified_gmt":"2024-08-04T15:13:22","slug":"what-happens-to-your-body-when-you-drink-protein-shakes-every-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-happens-to-your-body-when-you-drink-protein-shakes-every-day\/","title":{"rendered":"PROTEIN \u0130\u00c7TILDI\u011eINDE V\u00dcCUDUNUZA NE OLUR HER G\u00dcN SALLANIR"},"content":{"rendered":"<\/p>\n

Her g\u00fcn antrenman sonras\u0131 titremenin tad\u0131n\u0131 \u00e7\u0131kar\u0131yor musun? Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 \u015fu \u015fekilde etkiler.<\/p>\n

Zorlu bir egzersizden sonra, bir protein sars\u0131nt\u0131s\u0131 neredeyse her zaman iyi bir fikir gibi gelir. Lezzetli, kaslar\u0131 besliyor ve v\u00fccudunuzu tatmin edici hissettiriyor.\u00a0Ama ya her g\u00fcn egzersiz yap\u0131p kendinizi protein sallamalar\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131rken bulursan\u0131z?<\/strong>\u00a0Her g\u00fcn protein sallamas\u0131 i\u00e7mek sa\u011fl\u0131kl\u0131 m\u0131?<\/p>\n

Protein sallamalar\u0131n\u0131 t\u00fcketmenin sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan bir\u00e7ok faydas\u0131 olsa da, iki kay\u0131tl\u0131 diyetisyenle proteinin \u00f6nemi ve her g\u00fcn protein sallamas\u0131 i\u00e7erseniz v\u00fccudunuza ne olaca\u011f\u0131 hakk\u0131nda konu\u015ftuk. Hatta sadece protein tozlar\u0131 veya proteinle geli\u015ftirilmi\u015f \u00fcr\u00fcnler t\u00fcketin.<\/p>\n

G\u00fcn i\u00e7in yeterli miktarda protein alabilirsiniz.<\/h2>\n
\"chocolate<\/figure>\n

Protein \u00e7e\u015fitli g\u0131dalarda bulunurken, diyet k\u0131s\u0131tlamas\u0131 olan herkes i\u00e7in (veganl\u0131k gibi), v\u00fccudunuz i\u00e7in uygun miktarda protein almak zor olabilir. Protein sallamak bu amino asitleri elde etmenin kolay bir yolu olabilir.<\/p>\n

Rachel Paul’e g\u00f6re,\u00a0PhD,<\/a>RD CollegeNutritionist.com v\u00fccudumuz amino asitler \u00fcretir, ancak di\u011ferleri “esansiyel amino asitler” olarak adland\u0131r\u0131lan diyetimiz arac\u0131l\u0131\u011f\u0131yla t\u00fcketilir. Hayvansal protein kaynaklar\u0131, “komple” protein kaynaklar\u0131 olarak bilinen esansiyel amino asitler sa\u011flar. Bununla birlikte, bitki bazl\u0131 g\u0131dalar “eksik” protein kaynaklar\u0131 olarak bilinen amino asitlerin bir k\u0131sm\u0131n\u0131 sa\u011flamaz.<\/p>\n

“Y\u00fcksek kaliteli bir kolajen, protein tozu veya \u00e7ubuk gibi bir protein takviyesi eklemek, amino asitlerinizin 20’sini de alman\u0131n inan\u0131lmaz bir yoludur,” diyor Tori Simeone,\u00a0Tone It Up<\/a>i\u00e7in bir e\u011fitmen. “\u00d6zellikle bitki bazl\u0131ysan\u0131z, her g\u00fcn [dokuz] esansiyel amino asitinizin t\u00fcmlerini almak zor olabilir, bu nedenle y\u00fcksek kaliteli bir protein takviyesi eklemek hayati olabilir.” 2<\/p>\n

Kaslar\u0131n b\u00fcy\u00fcmesine yard\u0131mc\u0131 olacakt\u0131r.<\/h2>\n
\"Banana
Shutterstock<\/figcaption><\/figure>\n

Kaslar\u0131n\u0131z\u0131n b\u00fcy\u00fcmesi ve g\u00fc\u00e7l\u00fc kalmas\u0131 i\u00e7in proteine ihtiyac\u0131 vard\u0131r- bu da genel uzun \u00f6m\u00fcrl\u00fcl\u00fc\u011f\u00fcn\u00fcz i\u00e7in \u00f6nemlidir.<\/p>\n

“Protein ya\u015fam i\u00e7in gereklidir,” diyor Paul, “Protein kaslar\u0131m\u0131z\u0131 ve organlar\u0131m\u0131z\u0131 olu\u015fturur ve ayr\u0131ca enzimlerimizi, hormonlar\u0131m\u0131z\u0131 ve n\u00f6rotransmitterlerimizi olu\u015fturur.”<\/p>\n

“Protein (amino asitler) kas ve di\u011fer dokular\u0131n temel b\u00fcy\u00fcmesi ve geli\u015fmesidir, yap\u0131n\u0131n sa\u011flanmas\u0131na yard\u0131mc\u0131 olur, uygun pH dengesinin ve s\u0131v\u0131 dengesinin korunmas\u0131na yard\u0131mc\u0131 olur, h\u00fccreleriniz, dokular\u0131n\u0131z ve organlar\u0131n\u0131z aras\u0131ndaki ileti\u015fime yard\u0131mc\u0131 olan kimyasal haberciler olarak hareket eder,” diyor\u00a0Amy Goodson<\/a>, MS, RD, CSSD, LD ve\u00a0Spor Beslenme Oyun Kitab\u0131’n\u0131n<\/a>son yazar\u0131.<\/p>\n

Toksin ve a\u011f\u0131r metal t\u00fcketiyor olabilirsiniz.<\/h2>\n
\"Woman
Shutterstock<\/figcaption><\/figure>\n

Protein sallamalar\u0131 kas b\u00fcy\u00fcmesine yard\u0131mc\u0131 olur ve t\u00fcm bu amino asitleri almayanlar i\u00e7in kolay bir protein kayna\u011f\u0131 olabilir, dikkatli olun: \u00c7o\u011fu protein tozu kur\u015fun da dahil olmak \u00fczere a\u011f\u0131r toksinler ve metaller i\u00e7erir. Bunun nedeni proteinin yeti\u015ftirilme ve \u00fcretilme \u015feklidir ve \u00e7ok fazla t\u00fcketirseniz, sisteminizde y\u00fcksek d\u00fczeyde toksin ya\u015fayabilirsiniz.<\/p>\n

Goodson, “Protein tozu veya herhangi bir takviye alan herkesin ara\u015ft\u0131rmas\u0131n\u0131 yapmas\u0131 ve \u00fc\u00e7\u00fcnc\u00fc taraf test edilmi\u015f bir takviye se\u00e7mesi gerekiyor,” diyor. NSF Spor sertifikal\u0131 ve Bilgili Se\u00e7im’i tavsiye ediyor. Temiz Etiket Projesi ayn\u0131 zamanda \u00fcr\u00fcnlerin s\u0131k s\u0131k testini yapan harika bir \u00fc\u00e7\u00fcnc\u00fc taraf kayna\u011f\u0131d\u0131r.<\/p>\n

Goodson, “Bu, protein tozlar\u0131n\u0131n ve takviyelerinin etikettekilerden ba\u015fka bile\u015fenlerle ba\u011flanm\u0131\u015f riskini en aza indirmeye yard\u0131mc\u0131 olabilir” diyor. “%100 garanti olmasa da, \u00e7ok yak\u0131n ve bu takviyeleri daha y\u00fcksek risk alt\u0131nda omuzlar.” 4<\/p>\n

Egzersiz sonras\u0131 iyile\u015fmeye yard\u0131mc\u0131 olabilir.<\/h2>\n
\"Protein
Shutterstock<\/figcaption><\/figure>\n

Sadece bir protein sars\u0131nt\u0131s\u0131 kaslar\u0131n\u0131z i\u00e7in iyi de\u011fil, ayn\u0131 zamanda egzersiz sonras\u0131 iyile\u015fmede size yard\u0131mc\u0131 olabilir. Bir egzersizden en az 30 dakika sonra proteine sahip olmak kaslar\u0131n\u0131z\u0131 beslemeye ve kas dokular\u0131n\u0131 onarmaya yard\u0131mc\u0131 olur.<\/p>\n

Goodson, “Protein barlar\u0131 veya smoothie’ler \/ i\u00e7meye haz\u0131r sallamalar gibi yiyecekler at\u0131\u015ft\u0131rmal\u0131klar i\u00e7in harika se\u00e7enekler olabilir, \u00f6zellikle egzersiz sonras\u0131 iyile\u015fmeye ba\u015flamak i\u00e7in ihtiyac\u0131n\u0131z olan proteini elde etmenize yard\u0131mc\u0131 olmak i\u00e7in egzersiz sonras\u0131 at\u0131\u015ft\u0131rmal\u0131klar” dedi.<\/p>\n

Simeone, “[Bu] kaslar\u0131n\u0131z\u0131 beslemek i\u00e7in bir egzersizden sonra \u00e7ok \u00f6nemlidir,” diyor. “Her zaman egzersizinizden sonraki 30 dakika i\u00e7inde kaslar\u0131n\u0131z\u0131 beslemenin en iyisi oldu\u011funu s\u00f6yl\u00fcyoruz. Ek olarak, protein ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu, \u00f6nemli enzimler ve ruh halinizi art\u0131ran hormonlar i\u00e7in gerekli antikorlar\u0131n \u00fcretiminde \u00f6nemli bir rol oynar!” 5<\/p>\n

A\u00e7l\u0131\u011f\u0131 azaltmaya yard\u0131mc\u0131 olur.<\/h2>\n
\"man
Shutterstock<\/figcaption><\/figure>\n

Diyetinizde uygun miktarda proteine sahip olmak genel toklu\u011fa yard\u0131mc\u0131 olacakt\u0131r, bu da bir protein sars\u0131nt\u0131s\u0131 ge\u00e7irmenin saatler sonra tok hissetmenize yard\u0131mc\u0131 olaca\u011f\u0131 anlam\u0131na gelir.<\/p>\n

Goodson, “Protein ayn\u0131 zamanda sindirimi yava\u015flat\u0131r, bu nedenle daha h\u0131zl\u0131 tok kalman\u0131za, daha uzun s\u00fcre tok kalman\u0131za ve istikrarl\u0131 kan \u015fekerini koruman\u0131za yard\u0131mc\u0131 olur” diyor.<\/p>\n

Simeone, “Protein, a\u00e7l\u0131\u011f\u0131 azaltmak ve sa\u011fl\u0131kl\u0131 v\u00fccut kompozisyonunu korumak gibi v\u00fccudunuz i\u00e7in \u00e7ok \u015fey yapar” diyor.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Her g\u00fcn antrenman sonras\u0131 titremenin tad\u0131n\u0131 \u00e7\u0131kar\u0131yor musun? Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 \u015fu \u015fekilde etkiler. Zorlu bir egzersizden sonra, bir protein sars\u0131nt\u0131s\u0131 neredeyse 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