{"id":7414,"date":"2023-08-05T17:07:38","date_gmt":"2023-08-05T17:07:38","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7414"},"modified":"2023-08-05T17:07:51","modified_gmt":"2023-08-05T17:07:51","slug":"23-best-muscle-building-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/23-best-muscle-building-foods\/","title":{"rendered":"23 en iyi kas geli\u015ftirme g\u0131dalar\u0131"},"content":{"rendered":"<p>Spor e\u011fitmeniniz size takviyeleri kullanman\u0131n v\u00fccut geli\u015ftirmede size yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 s\u00f6ylese de, uzmanlar aksini d\u00fc\u015f\u00fcn\u00fcyor. Piyasada bulunan takviyeler yard\u0131mc\u0131 olabilir, ancak dahili olarak beslenene kadar hi\u00e7bir yabanc\u0131 yiyecek size yard\u0131mc\u0131 olmayacakt\u0131r. Bu nedenle, onlar\u0131 sat\u0131n almadan \u00f6nce, \u00f6nce do\u011fal kaynaklardan enerji t\u00fcketmek \u00f6nemlidir.<\/p> <p><br\/><strong>1. Yumurta: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\"\/><\/figure> <p>Pazar kahvalt\u0131s\u0131 her g\u00fcn zorunlu hale getirilmelidir. Fazla ablal\u0131k yapma. 1-2 yumurta t\u00fcketmeye devam edin. Enerji seviyenizdeki fark\u0131 g\u00f6r\u00fcn. Her yumurtadaki protein i\u00e7eri\u011fi 6 ila 8 gramd\u0131r. Bunun d\u0131\u015f\u0131nda yumurtalar vitamin, \u00e7inko, demir ve kalsiyum bak\u0131m\u0131ndan da zengindir.<\/p> <p><strong>2. Tavuk g\u00f6\u011fs\u00fc<\/strong>:<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cleanfoodcrush.com\/wp-content\/uploads\/2019\/01\/Easy-Juicy-Baked-Chicken-Breasts-by-Rachel-Maser.jpg\" alt=\"\"\/><\/figure> <p> Tavuk g\u00f6\u011fs\u00fc en \u00e7ok \u00e7al\u0131\u015fan kast\u0131r, bu nedenle ayn\u0131 zamanda en sa\u011fl\u0131kl\u0131 olan\u0131d\u0131r. Her 100 gram tavuk g\u00f6\u011fs\u00fcnde 30 gram protein ile doludur. Bunu her g\u00fcn \u00f6\u011fle veya ak\u015fam yeme\u011fi i\u00e7in t\u00fcketmek b\u00fcy\u00fck bir fark yaratabilir.<\/p> <p><br\/><strong>3. Su:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/70724157.cms\" alt=\"\"\/><\/figure> <p> Besinler v\u00fccudunuzun her yerine gitmek i\u00e7in s\u0131v\u0131lara ihtiya\u00e7 duyar. Su v\u00fccudunuzu nemlendirmenin en iyi yoludur. Kas yap\u0131m\u0131 zor bir s\u00fcre\u00e7tir ve en saf hidrasyon \u015feklini gerektirir. Hidrasyon mukavemeti, enerji seviyelerini art\u0131racak ve sindirime yard\u0131mc\u0131 olacakt\u0131r. V\u00fccudumuzdaki kas dokusu y\u00fczde 75 sudur ve uygun \u015fekilde yak\u0131t al\u0131nmas\u0131 gerekir.<\/p> <p><strong>4. Ya\u011f:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/scitechdaily.com\/images\/Omega-3-Fish-Oil-Capsules.jpg\" alt=\"\"\/><\/figure> <p> \u00c7o\u011fu fitness rejimindeki en b\u00fcy\u00fck efsane, ya\u011flar\u0131 diyetinizden, \u00f6zellikle ya\u011flardan tamamen kesmektir. Bal\u0131k ve hardal ya\u011f\u0131 gibi ya\u011flar sa\u011fl\u0131kl\u0131 ya\u011flara sahip olduklar\u0131 i\u00e7in v\u00fccut yap\u0131m\u0131na iyi geldi\u011fi i\u00e7in iyidir. Bal\u0131k ya\u011f\u0131 ayr\u0131ca metabolizman\u0131z\u0131 art\u0131r\u0131r ve ya\u011flar\u0131n kesilmesine de yard\u0131mc\u0131 olur.<\/p> <p><strong>5. Kinoa: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/274\/274745\/quinoa-in-dry-and-cooked-forms.jpg?w=1155&amp;h=1545\" alt=\"\"\/><\/figure> <p>Kinoa, her 100 gramda 14 gram protein i\u00e7eren iyi bir karbonhidrat kayna\u011f\u0131d\u0131r. Bu proteinler ayr\u0131ca kas yap\u0131m\u0131nda yard\u0131mc\u0131 olan esansiyel amino asitler i\u00e7erir.<\/p> <p><strong>6. Yulaf:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.indianhealthyrecipes.com\/wp-content\/uploads\/2014\/08\/oats-upma-500x500.jpg\" alt=\"\"\/><\/figure> <p> G\u0131dalarda kalori d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc, yulaf karbonhidrat, lif, proteinler, mineraller ve vitaminlerin iyi bir kombinasyonudur. Yulaf \u00e7e\u015fitli \u015fekillerde t\u00fcketilebilir: s\u00fct veya su ile, rotis \u015feklinde pi\u015firilir veya salatalar\u0131n\u0131za dahil edilir.<\/p> <p><strong>7. Ananas:<\/strong> <\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/vOox6HtHasS1ECKPEd9_A9gq9EE16puwhLp0ICHaRgYViJjOG7qC4YdtUldV9RQceXVhvSWmzkRt7v4khioTcW2W7oT9BGaAx1tTbqjfnqjYm90kzSBB_o6x_Ye-5pTFrXs0feaUX8IdOw\" alt=\"\"\/><\/figure> <p>Ananas bromelein adl\u0131 bir protein sindirme enzimi i\u00e7erir. Bu kas iltihab\u0131n\u0131n azalt\u0131lmas\u0131na yard\u0131mc\u0131 olur ve egzersiz sonras\u0131 yemek olarak t\u00fcketilebilir. Ananaslar genellikle egzersiz at\u0131\u015ft\u0131rmal\u0131klar\u0131 s\u00f6z konusu oldu\u011funda unutulan meyvelerdir ve birden fazla faydas\u0131 nedeniyle t\u00fcketilmelidir.<\/p> <p><strong>8. Ispanak: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/spinach-1296x728-feature.jpg\" alt=\"\"\/><\/figure> <p>Ispanak, Rutgers \u00dcniversitesi&#8217;nde 2008 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re kas b\u00fcy\u00fcmesini y\u00fczde 20&#8217;ye kadar art\u0131rmaya yard\u0131mc\u0131 olan fitoekdysteroidler i\u00e7erir. Yaprakl\u0131 sebzeler, antioksidanlarla dolu olduklar\u0131 i\u00e7in kas olu\u015fturmaya ve ya\u011f kaybetmeye \u00e7al\u0131\u015f\u0131yorsan\u0131z \u00e7ok yard\u0131mc\u0131 olur.<\/p> <p><strong>9. Tatl\u0131 patates:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.macheesmo.com\/wp-content\/uploads\/2010\/10\/Double-Baked-Sweet-Potatoes-1.jpg\" alt=\"\"\/><\/figure> <p> Tatl\u0131 patatesler, sa\u011fl\u0131kl\u0131 diyetlerin bir par\u00e7as\u0131 olarak d\u00fc\u015f\u00fcn\u00fclmeleri gereken d\u00fc\u015f\u00fck dereceli bir sebzedir. Bunun nedeni, orta boy bir patatesten daha az karbonhidrat i\u00e7ermeleridir, 23 gram. Tatl\u0131 patatesler ayr\u0131ca iyi A vitamini, potasyum, riboflavin, bak\u0131r, pantotenik asit ve folik asit kaynaklar\u0131d\u0131r. T\u00fcm bunlar enerjinin yenilenmesine yard\u0131mc\u0131 olmakta ve hatta kas geli\u015ftirme s\u00fcrecini art\u0131rat\u0131r. Bunun d\u0131\u015f\u0131nda tatl\u0131 patatesler de bir muzdan % 28 daha fazla potasyum i\u00e7erir.<\/p> <p><strong>10. Yabani somon bal\u0131\u011f\u0131: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nwwildfoods.com\/wp-content\/uploads\/2015\/05\/sockeye-square-cropd.jpg\" alt=\"\"\/><\/figure> <p>Somon, omega-3 ya\u011f asitlerinin g\u00fc\u00e7 dolu bir kayna\u011f\u0131d\u0131r. Omega-3 ya\u011f asitleri sa\u011fl\u0131kl\u0131 ya\u011flar olduklar\u0131 i\u00e7in harikad\u0131r ve ayr\u0131ca ya\u011fs\u0131z kas yap\u0131m\u0131nda iyi bir se\u00e7enek haline getirirler. Bununla birlikte, somon metabolizmay\u0131 da artt\u0131r\u0131r.<\/p> <p><strong>11. Peynir alt\u0131 suyu proteini:<\/strong> <\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nutrabay.com\/wp-content\/uploads\/2020\/08\/NB-NUT-1013-09-01.jpg\" alt=\"\"\/><\/figure> <p>Peynir alt\u0131 suyu proteini proteinin en saf \u015feklidir ve bu nedenle v\u00fccudumuz egzersiz sonras\u0131 di\u011fer formlardan daha h\u0131zl\u0131 emer. Bu, s\u00fct\u00fcn peynir yapma i\u015flemi s\u0131ras\u0131nda lordan ay\u0131ran sulu k\u0131sm\u0131d\u0131r. Bu olduk\u00e7a sindirilebilir bir protein \u015feklidir.<\/p> <p><strong>12. Brokoli: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/01\/Broccoli-1.jpg\" alt=\"\"\/><\/figure> <p>Brokoli iyi bir vitamin, mineral ve lif kayna\u011f\u0131d\u0131r. Bu ye\u015fil sebzeden en iyi \u015fekilde \u00e7\u0131karmak i\u00e7in salatan\u0131za brokoli ekleyin.<\/p> <p><strong>13. Kahverengi pirin\u00e7:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.simplyrecipes.com\/wp-content\/uploads\/2019\/08\/HT-Stovetop-Brown-Rice-LEAD-2.jpg\" alt=\"\"\/><\/figure> <p>Kahverengi pirin\u00e7, v\u00fccudumuzun par\u00e7alamak i\u00e7in \u00e7al\u0131\u015ft\u0131\u011f\u0131 ve sonu\u00e7 olarak metabolizmam\u0131z\u0131 g\u00fc\u00e7lendiren ve daha fazla kalori yakan karma\u015f\u0131k karbonhidratlar i\u00e7erir. Bu karbonhidrat sonras\u0131 egzersiz i\u00e7in harika bir kaynakt\u0131r ve herhangi bir salata veya ana yemekle t\u00fcketim i\u00e7in idealdir.<\/p> <p><strong>14. S\u00fczme peynir:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/10893-The_Pros_and_Cons_of_the_Cottage_Cheese_Diet_732x549-thumbnail-732x549.jpg\" alt=\"\"\/><\/figure> <p> S\u00fczme peynir, her fincanda 28 gram i\u00e7erdi\u011fi i\u00e7in zengin bir protein kayna\u011f\u0131d\u0131r. S\u00fczme peynir, protein yava\u015f yava\u015f bozuldu\u011fu i\u00e7in daha uzun s\u00fcre tok hissetmemizi sa\u011flar. Bunu salatan\u0131za, sandvi\u00e7lerinize ve hatta subzi&#8217;nize dahil ederim.<\/p> <p><strong>15. \u00c7ikolatal\u0131 s\u00fct:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/chocolate-milk-1200x628-facebook_0-1200x628.jpg\" alt=\"\"\/><\/figure> <p> Evet, do\u011fru okudun. Uluslararas\u0131 Spor Beslenme ve Egzersiz Metabolizmas\u0131 Dergisi&#8217;nde yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re, \u00e7ikolatal\u0131 s\u00fct\u00fcn toplam egzersiz \u00e7\u0131kt\u0131s\u0131n\u0131 art\u0131rmada herhangi bir spor i\u00e7ece\u011fi kadar etkili oldu\u011fu ve hatta t\u00fckenmeyi geciktirdi\u011fini tespit etti. Bu, egzersize ba\u015flad\u0131\u011f\u0131n\u0131zda v\u00fccudunuzun h\u0131zl\u0131 bir \u015fekilde yorulmayaca\u011f\u0131 ve daha dayan\u0131kl\u0131 olaca\u011f\u0131 anlam\u0131na gelir.<\/p> <p><strong>16. Muz: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn1.sph.harvard.edu\/wp-content\/uploads\/sites\/30\/2018\/08\/bananas-1354785_1920-1200x800.jpg\" alt=\"\"\/><\/figure> <p>Bir\u00e7ok v\u00fccut olu\u015fturucu i\u00e7in en pop\u00fcler se\u00e7im, muzu listeden \u00e7\u0131karamay\u0131z. Bunun nedeni muzun \u00fc\u00e7 t\u00fcr \u015feker i\u00e7ermesidir: Fruktoz, sakkaroz ve glikoz. Bu \u015fekerler egzersiz ve antrenman sonras\u0131 ve \u00f6ncesi i\u00e7in birincil \u00f6neme sahiptir. Muz ya\u011f i\u00e7ermez ve besin yo\u011fun olmas\u0131n\u0131n yan\u0131 s\u0131ra kolesterol i\u00e7ermez, bu da onlar\u0131 m\u00fckemmel bir egzersiz \u00f6ncesi ve sonras\u0131 at\u0131\u015ft\u0131rmal\u0131k haline getirir.<\/p> <p><strong>17. Mercimek ve nohut:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/food-images.files.bbci.co.uk\/food\/recipes\/spicy_lentils_and_71390_16x9.jpg\" alt=\"\"\/><\/figure> <p> Kas yap\u0131m\u0131n\u0131 sa\u011flamaya \u00e7al\u0131\u015fan bir vejetaryenseniz, mercimek ve nohut sizin i\u00e7in gereklidir. Bunun nedeni, et yiyen kar\u015f\u0131 par\u00e7alar\u0131n\u0131z\u0131n vejetaryen olmayan kaynaklardan elde etti\u011fi proteinleri i\u00e7ermeleridir.<\/p> <p>18. Badem: Badem, kaslar\u0131n\u0131z i\u00e7in faydal\u0131 olan E vitamini ile doludur. Ayr\u0131ca antioksidanlar i\u00e7erirler ve egzersiz sonras\u0131 normalden daha h\u0131zl\u0131 iyile\u015fmenize yard\u0131mc\u0131 olurlar. Badem de harika protein ve ya\u011f kaynaklar\u0131d\u0131r, bu da onlar\u0131 idol at\u0131\u015ft\u0131rmal\u0131klar haline getirir.<\/p> <p><strong>19. Su teresi: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/watercress-health-benefits-1200x628-facebook-1200x628.jpg\" alt=\"\"\/><\/figure> <p>Su teresi demir ve C vitamini bak\u0131m\u0131ndan b\u00fcy\u00fck \u00f6l\u00e7\u00fcde y\u00fcksektir. Bunu salatan\u0131za ekleyebilirsiniz.<\/p> <p><strong>20. Salatal\u0131k: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/cucumber-slice-royalty-free-image-153556336-1562870568.jpg?crop=1xw:0.74982xh;center,top&amp;resize=1200:*\" alt=\"\"\/><\/figure> <p>Salatal\u0131k silika i\u00e7erir. Silika ba\u011f dokumuzun bir bile\u015fenidir, bu da onu ucuz bir kas in\u015fa edici yiyecek haline getirir.<\/p> <p><strong>21. Papaya: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.onecms.io\/wp-content\/uploads\/sites\/35\/2020\/07\/16\/papaya-fb-2000.jpg\" alt=\"\"\/><\/figure> <p>Papayalar, diyet proteini intros kolayca emilebilir bile\u015fikleri par\u00e7alamaktan sorumlu papain i\u00e7erir. Papayalar egzersiz \u00f6ncesi meyve olarak ve g\u00fcn i\u00e7inde de t\u00fcketilebilir. Ayr\u0131ca ball\u0131 bir smoothie \u015feklinde de sahip olabilirsiniz.<\/p> <p><strong>22. Zerde\u00e7al:<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2018\/06\/762961246-H.jpg\" alt=\"\"\/><\/figure> <p> Evet, Hint s\u00fcper g\u0131da kas yap\u0131m\u0131 i\u00e7in harika. Bunun nedeni, zerde\u00e7al\u0131n kas b\u00fcy\u00fcmesini ve onar\u0131m\u0131n\u0131 destekleyen kurkumin i\u00e7ermesidir. Yeme\u011finizde veya s\u00fctle birlikte zerde\u00e7al da olabilir.<\/p> <p><strong>23. Zeytinya\u011f\u0131: <\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/74281085.cms\" alt=\"\"\/><\/figure> <p>Daha \u00f6nce de belirtildi\u011fi gibi, zeytinya\u011f\u0131 tekli doymam\u0131\u015f ya\u011f i\u00e7erir. Bu ya\u011f kas bozulmas\u0131n\u0131 ve eklemleri \u00f6nler. Bunun d\u0131\u015f\u0131nda zeytinya\u011f\u0131, kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen omega-3 ya\u011f asitleri de i\u00e7erir. Zeytinya\u011f\u0131 ayr\u0131ca kas a\u011fr\u0131s\u0131na yard\u0131mc\u0131 olan ve iyile\u015fmeye yard\u0131mc\u0131 olan anti-enflamatuar \u00f6zelliklere sahiptir.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Spor e\u011fitmeniniz size takviyeleri kullanman\u0131n v\u00fccut geli\u015ftirmede size yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 s\u00f6ylese de, uzmanlar aksini d\u00fc\u015f\u00fcn\u00fcyor. Piyasada bulunan takviyeler yard\u0131mc\u0131 olabilir, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7415,"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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