![\"2](\"https:\/\/thumbor.thedailymeal.com\/Y0QqKk6LctcjimvwlwI15F2veW8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/1Chickpeas_shutterstock.jpg\")
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Nohut haz\u0131rlamak ve protein, lif ve karbonhidrat g\u00fczel bir denge ile v\u00fccut sa\u011flamak kolayd\u0131r. Enerji s\u00fcrekli bir kaynak i\u00e7in bir egzersiz birka\u00e7 saat \u00f6nce s\u00fcz\u00fclm\u00fc\u015f nohut yar\u0131m fincan \u00fczerinde damlat\u0131n limon suyu.<\/p>\n
![\"2](\"https:\/\/thumbor.thedailymeal.com\/ZFWPlffH0KIBYi91upEXYnfPdTQ=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/2-iStock-141912400.jpg\")
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Yumurta bir beslenme dengeli, d\u00fc\u015f\u00fck kalorili g\u0131da: yumurta ak\u0131 protein sa\u011flarken, sar\u0131s\u0131 vitamin, mineral ve sa\u011fl\u0131kl\u0131 ya\u011flar sa\u011flar. Egzersiz \u00f6ncesi protein kas performans\u0131n\u0131 ve iyile\u015fmeyi iyile\u015ftirmeye yard\u0131mc\u0131 olur.<\/p>\n
![\"1](\"https:\/\/thumbor.thedailymeal.com\/Lkf2L98NZXdCEzy0SPLRSWBhr38=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/3peanut_butter_sandwich_shutterstock.jpg\")
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Bu herkes bir saatten fazla egzersiz i\u00e7in haz\u0131rl\u0131k i\u00e7in ideal bir aperatif oldu\u011funu. Bu sandvi\u00e7 yakla\u015f\u0131k 360 kalori, ve t\u00fcm maddeler enerji i\u00e7in karbonhidrat sa\u011flamak, f\u0131st\u0131k ezmesi uzun vadeli yak\u0131t i\u00e7in kullan\u0131lan doymam\u0131\u015f ya\u011flar sunarken. Muzpotasyum da ko\u015fucular kramp \u00f6nlemek yard\u0131mc\u0131 olur.<\/p>\n
![\"1](\"https:\/\/thumbor.thedailymeal.com\/FCfwdctneBjA8iJ2FPDCf2GHkA8=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/4Oatmeal_with_Strawberries_shutterstock.jpg\")
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Yulaf ezmesi ve \u00e7ilek bir egzersiz \u00f6ncesi yemek besin m\u00fckemmel bir denge ile v\u00fccut sa\u011flar. Yulaf ezmesi \u015fi\u015fkin hissetmenize neden olmadan midenize yap\u0131\u015f\u0131r, \u00e7\u00fcnk\u00fc uzun mesafe \u00e7al\u0131\u015f\u0131r i\u00e7in \u00f6zellikle yararl\u0131d\u0131r. Yulaf ezmesi lif miktar\u0131 gaz yapmadan kan dola\u015f\u0131m\u0131na karbonhidrat lar yava\u015f serbest b\u0131rak\u0131lmas\u0131 i\u00e7in izin verir.<\/p>\n
![\"30](\"https:\/\/thumbor.thedailymeal.com\/Z0j5U0ZzntF5foMtDJmnf-Rh_gU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/5-shutterstock.jpg\")
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Bir portakal sadece 62 kalori, hangi bir \u00e7al\u0131\u015fma dan \u00f6nce homurdanan bir mide bast\u0131rmak i\u00e7in yeterlidir. C vitamini Orange y\u00fcksek konsantrasyonegzersiz s\u0131ras\u0131nda bozulur kas lifleri kollajen yerini al\u0131r.<\/p>\n
![\"30](\"https:\/\/thumbor.thedailymeal.com\/49omxfj2k3w4Iustum03UtNWyZU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/shutterstock.jpg\")
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Kuru \u00fcz\u00fcm sindirimi kolayd\u0131r ve v\u00fccut \u015feker h\u0131zl\u0131 bir hit vermek. California \u00dcniversitesi, Davis ara\u015ft\u0131rmac\u0131lar 5K ko\u015fmadan \u00f6nce kuru \u00fcz\u00fcm yiyen ko\u015fucular sadece su i\u00e7ti kontrol grubuna g\u00f6re, ortalama, daha h\u0131zl\u0131 yar\u0131\u015ft\u0131 bulundu. Kurutulmu\u015f meyveler de yoga \u00f6ncesi yemek i\u00e7in m\u00fckemmel g\u0131dalar vard\u0131r.<\/p>\n
![\"30](\"https:\/\/thumbor.thedailymeal.com\/-EPKQOUAKxFSzeTgCiwv5vVm0aE=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/7-shutterstock.jpg\")
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Her zaman bir egzersiz \u00f6nce yemek i\u00e7in en iyi en besleyici g\u0131dalar de\u011fil. Elma p\u00fcresi lif oran\u0131 d\u00fc\u015f\u00fckt\u00fcr, ancak fincan ba\u015f\u0131na yakla\u015f\u0131k 30 gram karbonhidrat sa\u011flar.<\/p>\n
Koyu yaprakl\u0131 ye\u015fillikler besleyici ve uyar\u0131 ve odakl\u0131 tutacak, ama bir egzersiz \u00f6nce yemek i\u00e7in en iyi g\u0131dalar de\u011fildir. Lahana, hardal ye\u015fillikleri, \u0131spanak ve \u0130svi\u00e7re paz\u0131 lifli ve sindirimi zor, ve \u015fi\u015fkinlik ve kar\u0131n rahats\u0131zl\u0131k yol a\u00e7abilir.<\/p>\n
![\"Avoid](\"https:\/\/thumbor.thedailymeal.com\/fhdgmXzd7CClecBnL0LdSW1yZBc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/9-shutterstock.jpg\")
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Onlar artan kramp, haz\u0131ms\u0131zl\u0131k ve mide ek\u015fimesi yol a\u00e7abilir, \u00e7\u00fcnk\u00fc baharatl\u0131 g\u0131dalar egzersiz den \u00f6nce ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. M\u00fclayim g\u0131dalar i\u015ftah\u0131n\u0131z\u0131 uyarmayacak, ama ayn\u0131 zamanda a\u011fr\u0131l\u0131 egzersiz sonras\u0131 haz\u0131ms\u0131zl\u0131k yol a\u00e7maz.<\/p>\n
![\"Avoid](\"https:\/\/thumbor.thedailymeal.com\/dWlmSEfgjnzvpf5Ry9v1_q1WR3o=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/10-shutterstock.jpg\")
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Fasulye ideal bir vejetaryen protein kayna\u011f\u0131d\u0131r, ancak egzersiz yak\u0131n onlar\u0131 yeme sindirilmez lif ile mide kadar dolduracakt\u0131r. E\u011fer egzersiz sonras\u0131 i\u00e7in fasulye bir yemek kaydedin.<\/p>\n
![\"Avoid](\"https:\/\/thumbor.thedailymeal.com\/8DMt5TlAzwPIhJRIyJtoeChkThw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/11-shutterstock.jpg\")
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Brokoli, Br\u00fcksel lahanas\u0131 ve karnabahar diyetdahil etmek i\u00e7in \u00f6nemli sebzeler, ancak egzersiz yaparken size zarar verecek. Bu sebzeler de raffinose y\u00fcksek, kar\u0131n \u015fi\u015fkinli\u011fi ve a\u015f\u0131r\u0131 gaz tetikleyebilir bir sindirilemeyen karbonhidrat.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Egzersizden 2 Saat \u00d6nce: Nohut Yiyin Nohut haz\u0131rlamak ve protein, lif ve karbonhidrat g\u00fczel bir denge ile v\u00fccut sa\u011flamak kolayd\u0131r. […]<\/p>\n","protected":false},"author":2,"featured_media":8841,"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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