{"id":6748,"date":"2023-04-05T17:25:01","date_gmt":"2023-04-05T17:25:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6748"},"modified":"2023-04-05T17:25:08","modified_gmt":"2023-04-05T17:25:08","slug":"what-to-eat-right-before-a-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-to-eat-right-before-a-workout\/","title":{"rendered":"EGZERSIZDEN HEMEN \u00d6NCE NE YENIR?"},"content":{"rendered":"\n<p>Spor \u00e7antas\u0131 paketlenmi\u015f, su \u015fi\u015fesi haz\u0131r, her iki ayakkab\u0131 bulundu (puan!) &#8230; Ama bir \u015feyi unutuyor musun? Spor yapmak s\u00f6z konusu oldu\u011funda, gitmeden \u00f6nce yemek yemek kan \u015fekerinizi sabit tutabilir. Bu, kardiyo ve kuvvet antrenman\u0131 i\u00e7in bol miktarda enerji anlam\u0131na gelir.<\/p>\n\n\n\n<p>Beslenme ipucu: Proteini, sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 ve biraz iyi karbonhidrat\u0131 kar\u0131\u015ft\u0131r\u0131n. Ve elbette, sonra baz\u0131 sa\u011fl\u0131kl\u0131 tatl\u0131lar at\u0131n (kazand\u0131n\u0131z!). \u0130\u015fte bir egzersizden hemen \u00f6nce ne yiyece\u011fimiz i\u00e7in en iyi se\u00e7imlerimiz.<\/p>\n\n\n\n<p><strong>1. Tam tah\u0131ll\u0131 tost, f\u0131st\u0131k veya badem ezmesi ve muz dilimleri<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.eatingbirdfood.com\/wp-content\/uploads\/2015\/04\/Breakfast-Toast-with-Toppings.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ko\u015fucular\u0131n yar\u0131\u015f sonras\u0131 muzlar\u0131n\u0131 sevmelerinin bir nedeni var &#8211; meyve basit karbonhidratlar, do\u011fal \u015fekerler ve en iyisi potasyum ile doludur. Bu elektrolit kas kramplar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur ve terle kaybolabilir. F\u0131st\u0131k veya badem ezmesi sa\u011fl\u0131kl\u0131 ya\u011fa sahiptir ve tost tamamen kan \u015fekerini sabitleyen karma\u015f\u0131k karbonhidratlar ile ilgilidir.<\/p>\n\n\n\n<p><strong>2. Tavuk uyluk, pirin\u00e7 ve bu\u011fulanm\u0131\u015f sebzeler<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/dinnerthendessert.com\/wp-content\/uploads\/2015\/07\/Baked-Chicken-Brown-Rice-Vegetable-Casserole-4.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Spor salonu saatinden \u00f6nce en iyi yeme\u011fi mi ar\u0131yorsunuz? Protein ve karma\u015f\u0131k karbonhidratlar\u0131 harmanlayan bu klasi\u011fi d\u00fc\u015f\u00fcn\u00fcn. Ayr\u0131ca, sebzelerdeki lif sindirime yard\u0131mc\u0131 olur. G\u00f6\u011f\u00fcsler yerine tavuk uyluk se\u00e7mek ki\u015fisel bir tercihtir, ancak koyu et, egzersiziniz s\u0131ras\u0131nda ask\u0131da kalmas\u0131n\u0131 \u00f6nlemek i\u00e7in ihtiyac\u0131n\u0131z olan iyi ya\u011fdan daha fazlas\u0131na sahiptir.<\/p>\n\n\n\n<p><strong>3. Yulaf ezmesi, protein tozu ve yaban mersini<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/delightfulemade.com\/wp-content\/uploads\/2015\/08\/Blueberry-Vanilla-Protein-Oatmeal-DelightfulEMade.com-hz1.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Yulaf ezmesindeki karma\u015f\u0131k karbonhidratlar sisteminizde yava\u015f\u00e7a par\u00e7alan\u0131r, bu da daha fazla enerji s\u00fcreklili\u011fi anlam\u0131na gelir. Bir kep\u00e7e protein tozu ekleyerek beslenmeyi h\u0131zland\u0131r\u0131n. Yaban mersini, ahududu veya kiraz gibi meyveler antioksidanlar i\u00e7erir &#8211; h\u00fccre hasarlar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olan s\u00fcper yararl\u0131 maddeler. Ayr\u0131ca: lezzetli.<\/p>\n\n\n\n<p><strong>4. \u00c7\u0131rp\u0131lm\u0131\u015f yumurta, sebze ve avokado<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cook.fnr.sndimg.com\/content\/dam\/images\/cook\/fullset\/2015\/11\/24\/0\/CCNKN104_Avocado-Egg-Scramble_s4x3.jpg.rend.hgtvcom.826.620.suffix\/1448395731013.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Devam et, b\u00fct\u00fcn yumurtay\u0131 kullan. Y\u00fcksek kaliteli proteinle doludurlar ve yumurta sar\u0131s\u0131n\u0131 da dahil ederseniz, sekiz esansiyel amino asidin hepsini al\u0131rs\u0131n\u0131z. Bunlar kas yap\u0131m\u0131 ve iyile\u015fmeyi art\u0131r\u0131r. Avokado size sa\u011fl\u0131kl\u0131 ya\u011f d\u00fczeltmesi verir ve sebzeler hangisini se\u00e7erseniz se\u00e7in besin bak\u0131m\u0131ndan zengin g\u00fc\u00e7 merkezleridir.<\/p>\n\n\n\n<p><strong>5.&nbsp; Protein smoothie&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.iheartnaptime.net\/wp-content\/uploads\/2020\/06\/protein-smoothie.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Protein tozu bir zorunluluktur &#8211; ancak bundan sonra, en \u00e7ok istedi\u011finiz \u015feyi yap\u0131n. S\u00fct veya badem s\u00fct\u00fc, kar\u0131\u015f\u0131k meyveler, muz, f\u0131st\u0131k ezmesi, avokado, hatta baz\u0131 yaprakl\u0131 ye\u015fillikler bile adil bir oyundur. H\u0131zl\u0131 sindiren karbonhidratlar, ayr\u0131ca sa\u011fl\u0131kl\u0131 ya\u011flar ve proteinler elde edersiniz.<\/p>\n\n\n\n<p><strong>Sizin i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131n\u0131 bulun<\/strong><\/p>\n\n\n\n<p>Belki en iyi arkada\u015f\u0131n\u0131z protein sallama krali\u00e7esidir, ancak denersiniz ve &#8230; blech. Tamam, sorun de\u011fil. Egzersiz gibi, egzersiz \u00f6ncesi se\u00e7enekler s\u00f6z konusu oldu\u011funda herkese uyan tek bir boyut yoktur. Egzersizden hemen \u00f6nce ne yemeniz<em>&nbsp;sizin<\/em>i\u00e7in do\u011fru oldu\u011fu anlam\u0131na gelir.<\/p>\n\n\n\n<p>Ayr\u0131ca, zamanlamaya dikkat edin. Egzersiz \u00f6ncesi daha b\u00fcy\u00fck bir yemek yiyecekseniz, egzersizden iki veya \u00fc\u00e7 saat \u00f6nce yemek yemeyi hedefleyin. Ancak zaman\u0131n\u0131z k\u0131s\u0131tl\u0131ysa, porsiyonunuzu daha fazla at\u0131\u015ft\u0131rmal\u0131k yap\u0131n ve spor salonundan yakla\u015f\u0131k 45 dakika \u00f6nce yiyin. Ard\u0131ndan, zamanlaman\u0131n sizi nas\u0131l etkiledi\u011fine dikkat edin. Belki ko\u015fu band\u0131na kadar 30 dakika yiyicisindir ya da daha fazla sindirim s\u00fcresiyle karn\u0131n daha iyi hissediyor olabilir.<\/p>\n\n\n\n<p>Yemek kombinasyonlar\u0131 ve zamanlama ile oynay\u0131n ve spor salonuna gitmeden \u00f6nce en iyi yeme\u011finizi bulaca\u011f\u0131n\u0131zdan emin olabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spor \u00e7antas\u0131 paketlenmi\u015f, su \u015fi\u015fesi haz\u0131r, her iki ayakkab\u0131 bulundu (puan!) &#8230; Ama bir \u015feyi unutuyor musun? Spor yapmak s\u00f6z [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6749,"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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