{"id":7185,"date":"2021-12-13T15:58:31","date_gmt":"2021-12-13T15:58:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7185"},"modified":"2021-12-13T15:58:31","modified_gmt":"2021-12-13T15:58:31","slug":"want-to-get-ripped-eat-3-whole-eggs-after-your-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/want-to-get-ripped-eat-3-whole-eggs-after-your-workout\/","title":{"rendered":"Y\u0131rt\u0131lmak m\u0131 \u0130stiyorsun? Egzersizden Sonra 3 B\u00fct\u00fcn Yumurta Yiyin"},"content":{"rendered":"

Bu ciddi kas b\u00fcy\u00fcmesinin anahtar\u0131 olabilir.<\/p>

\"\"\/<\/figure>

Kald\u0131rd\u0131ktan sonra ne yedi\u011finiz de en az spor salonunda yapt\u0131\u011f\u0131n\u0131z i\u015f kadar \u00f6nemli olabilir. Ama egzersiz sonras\u0131 d\u00fczenli titremeniz kaslar\u0131n\u0131za iyilik yapm\u0131yor olabilir. T\u00fcm besin kaynaklar\u0131nda di\u011fer besinlerle birlikte protein t\u00fcketmek, kas b\u00fcy\u00fcmesini ate\u015flemede sadece protein yemekten daha etkili olabilir, yeni research<\/a>  American Journal of Clinical Nutrition<\/em> \u00f6nerir.<\/p>

\u00c7al\u0131\u015fmada, ara\u015ft\u0131rmac\u0131lar d\u00fczenli olarak kald\u0131ran 10 sa\u011fl\u0131kl\u0131, gen\u00e7 erke\u011fe iki ayr\u0131 denemede yer ald\u0131. Birinde, bir bacak egzersizinden sonra be\u015f dakika i\u00e7inde toplam 18 gram (g) protein ve 17 g ya\u011f i\u00e7eren \u00fc\u00e7 tam yumurta yediler. Di\u011ferinde, yumurta ak\u0131 e\u015fde\u011fer miktarda protein t\u00fckettiler ve bu da onlara 0 g ya\u011f verdi.<\/p>

Daha sonra ara\u015ft\u0131rmac\u0131lar, miyofibriller protein sentetik tepkisi veya protein liflerinin egzersizlerinin neden oldu\u011fu k\u00fc\u00e7\u00fck y\u0131rt\u0131lmalar\u0131n ard\u0131ndan kendilerini onarma oran\u0131n\u0131 \u00f6l\u00e7mek i\u00e7in iki ve be\u015f saat sonra erkeklerin kaslar\u0131n\u0131n biyopsilerini ald\u0131lar.<\/p>

T\u00fcm yumurta t\u00fcketiminin, yumurta aklar\u0131n\u0131 yemekten \u00f6nemli \u00f6l\u00e7\u00fcde daha fazla protein lifi onar\u0131m\u0131 ve iyile\u015fmesine yol a\u00e7t\u0131\u011f\u0131n\u0131 ke\u015ffettiler. Ve bu \u00f6nemli, \u00e7\u00fcnk\u00fc bu s\u00fcre\u00e7 daha b\u00fcy\u00fck ve daha g\u00fc\u00e7l\u00fc kaslar in\u015fa \u0131n\u0131n anahtar\u0131d\u0131r, \u00e7al\u0131\u015fma yazar\u0131 Nicholas A. Burd, Urbana-Champaign’deki Illinois \u00dcniversitesi’nde egzersiz fizyologu.<\/p>

Burd, ara\u015ft\u0131rmac\u0131lar\u0131n daha b\u00fcy\u00fck bir kas geli\u015ftirme tepkisini tetikleyen yumurtan\u0131n tam olarak ne oldu\u011funu tam olarak belirleyemediklerini s\u00f6yl\u00fcyor. Ancak bunun “g\u0131da sinerjisi” veya g\u0131da bile\u015fenlerinin sadece protein yemekten daha b\u00fcy\u00fck bir protein sentezi tepkisi ortaya \u00e7\u0131karmak i\u00e7in birlikte \u00e7al\u0131\u015ft\u0131\u011f\u0131 teorisiyle ilgisi olabilir.<\/p>

\"\"\/<\/figure>

Yumurtan\u0131n tamam\u0131nda baz\u0131 olas\u0131l\u0131klar var m\u0131? Yumurta sar\u0131s\u0131, omega-3 ya\u011f asidi DHA, A, D, E ve K vitaminleri gibi vitaminler ve fosfor ve demir gibi mineraller de dahil olmak \u00fczere ya\u011flar i\u00e7erir. (Yumurta ak\u0131, proteinle e\u015fle\u015firken, t\u00fcm yumurtan\u0131n besinlerinden yoksundu).<\/p>

Burd, “Bu protein i\u00e7ermeyen g\u0131da bile\u015fenlerinin t\u00fcm\u00fc, egzersiz sonras\u0131 kas geli\u015ftirme tepkisini desteklemek i\u00e7in diyet amino asitlerine yard\u0131mc\u0131 oluyor olabilir” diyor.<\/p>

Peki bu senin i\u00e7in ne anlama geliyor? Bunu zaten biliyorsunuz;egzersizden sonra protein yemelisiniz. Ancak bu bulgular, ger\u00e7ek yiyecekleri yemenin daha sonra sadece bir protein sallamas\u0131ndan daha iyi olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrmektedir, \u00e7\u00fcnk\u00fc b\u00fct\u00fcn g\u0131dalar\u0131n protein kayna\u011f\u0131n\u0131 olu\u015fturan di\u011fer besinlerden yoksun olma e\u011filimindedirler.<\/p>

Burd, “Buradaki en \u00f6nemli nokta, bu verilerin izole protein kaynaklar\u0131n\u0131 t\u00fcketmenin aksine do\u011fal, b\u00fct\u00fcn g\u0131da matrisi i\u00e7inde protein t\u00fcketerek diyette protein kullan\u0131m\u0131n\u0131 iyile\u015ftirmenin m\u00fcmk\u00fcn olabilece\u011finin bir g\u00f6stergesi olmas\u0131d\u0131r” diyor.<\/p> ","protected":false},"excerpt":{"rendered":"

Bu ciddi kas b\u00fcy\u00fcmesinin anahtar\u0131 olabilir. Kald\u0131rd\u0131ktan sonra ne yedi\u011finiz de en az spor salonunda yapt\u0131\u011f\u0131n\u0131z i\u015f kadar \u00f6nemli olabilir. […]<\/p>\n","protected":false},"author":2,"featured_media":7186,"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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