{"id":8843,"date":"2023-10-11T17:43:30","date_gmt":"2023-10-11T17:43:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8843"},"modified":"2023-10-11T17:43:35","modified_gmt":"2023-10-11T17:43:35","slug":"9-muscle-building-bedtime-snacks","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/9-muscle-building-bedtime-snacks\/","title":{"rendered":"9 KAS BINA YATMADAN SNACKS"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p><strong>Bu protein a\u00e7\u0131s\u0131ndan zengin at\u0131\u015ft\u0131rmal\u0131klarla gece boyunca kaslar\u0131n\u0131z\u0131 besleyin<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/hCH12NqHM_20BykX09UTyjU2zFo=\/870x565\/filters:focal(627x418:628x419)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/09\/copy\/iStock-941587932.jpg\" alt=\"cottage cheese\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Sa\u011fl\u0131kl\u0131 bir ya\u011f ile protein a\u00e7\u0131s\u0131ndan zengin bir g\u0131da e\u015fle\u015ftirme, gece boyunca hayati besin ile v\u00fccudunuzun sa\u011flayarak, sindirimyava\u015flatmak i\u00e7in yard\u0131mc\u0131 olabilir. Tabii, bir\u00e7ok ki\u015fi besin zamanlamas\u0131 tamamen alakas\u0131z oldu\u011funu savunmak, ama, inananlar i\u00e7in, baz\u0131 en iyi kas-bina yatak zaman aperatifler g\u00f6rmek i\u00e7in \u00f6nceden t\u0131klay\u0131n. Sonraki<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Badem Ya\u011f\u0131<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/YYTTr0IpUfKWxH3SsMYohuSwBq4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/1-almond%20butter-flcikr.jpg\" alt=\"almond butter\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Badem ya\u011f\u0131 (umar\u0131m sadece bir veya iki maddeler listelenen) paha bi\u00e7ilmez kalp-sa\u011fl\u0131kl\u0131 ya\u011flar yan\u0131 s\u0131ra yava\u015f sindirim proteinleri i\u00e7erir. Badem ezmesi,&nbsp;<strong>f\u0131st\u0131k ezmesi aksine,<\/strong>ger\u00e7ek bir f\u0131nd\u0131k de\u011fil, bir baklagil geliyor, s\u0131k\u0131 paleo yiyenler i\u00e7in g\u00fcvenli hale.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Konserve Ton Bal\u0131\u011f\u0131<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/ItIuuewBPORRUWMDvX7KFZ69gOc=\/870x565\/filters:focal(1005x745:1006x746)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/copy\/dreamstime_m_44718676_0.jpg\" width=\"870\" height=\"565\" alt=\"canned tuna\" srcset=\"https:\/\/thumbor.thedailymeal.com\/ItIuuewBPORRUWMDvX7KFZ69gOc=\/870x565\/filters:focal(1005x745:1006x746)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/copy\/dreamstime_m_44718676_0.jpg 1x\">Kimlik 44718676 \u00a9 Tang90246 | Dreamstime.com<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yemek yapmak bir kutu ton bal\u0131\u011f\u0131 a\u00e7maktan daha kolay olamaz. Yedi\u011finiz herhangi bir&nbsp;<strong>bal\u0131kta c\u0131va seviyelerini g\u00f6z \u00f6n\u00fcnde bulundurmak<\/strong>&nbsp;\u00f6nemli olsa da, konserve ton bal\u0131\u011f\u0131n\u0131n protein i\u00e7eri\u011fi yatmadan \u00f6nce herhangi bir aktif ki\u015finin kaslar\u0131n\u0131 besleyecek kadar zengindir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Kazein Tozu<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/lfLupHSywcYelqKXRywBibB95DA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/3-powdermilk-Istock_thinkstock.jpg\" alt=\"casein powder\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Kazein v\u00fccuda yava\u015f yava\u015f sal\u0131nan bir protein t\u00fcr\u00fcd\u00fcr. Bu v\u00fccudunuzun uyurken s\u00fcrekli amino asitler alma yararlar\u0131 bi\u00e7mek anlam\u0131na gelir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Senin kazein sallamak baz\u0131 sa\u011fl\u0131kl\u0131 ya\u011flar eklemek i\u00e7in,&nbsp;<strong>hindistan cevizi ya\u011f\u0131 kar\u0131\u015ft\u0131r\u0131n.<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Peynir<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/3Z-e9zsGHvr16jVN86pwVQwgEJ4=\/870x565\/filters:focal(627x418:628x419)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/05\/copy\/iStock-898191120.jpg\" alt=\"cheese\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bol&nbsp;<strong>miktarda<\/strong>&nbsp;peynir t\u00fcr\u00fc vard\u0131r, ama baz\u0131lar\u0131 di\u011ferlerinden daha sa\u011fl\u0131kl\u0131d\u0131r. E\u011fer&nbsp;<strong>az ya\u011fl\u0131 peynirsak\u0131nmak<\/strong>isteyebilirsiniz iken, herkes o rahat yemek hangi peynir a\u00e7\u0131s\u0131ndan farkl\u0131 \u00e7\u0131karlar\u0131 vard\u0131r. Tam ya\u011fl\u0131 ve az ya\u011fl\u0131 se\u00e7enekleri ile, ra\u011fmen, ne olursa olsun ya\u011f d\u00fczeyleri protein zengin bir kaynak bulacaks\u0131n\u0131z. Yatmadan \u00f6nce d\u00fc\u015f\u00fck karbonhidrat ye\u015fil sebzeler ile yiyerek peynir in eksikli\u011fi yararlan\u0131n.<br><br><br><br>Sonraki<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Ek\u015fimikli<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/aNyCJm7vXhjupyhPHv2O9U9lkLY=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/5-cottage-cheese--Istock-thinkstock.jpg\" alt=\"cottage cheese\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>G\u00fcn\u00fcn herhangi bir&nbsp;<strong>saatinde<\/strong>&nbsp;yemek i\u00e7in harika bir yemek, s\u00fczme peynir quintessential kas geli\u015ftirme gece g\u0131da. Kazein a\u00e7\u0131s\u0131ndan zengin, s\u00fczme peynir yava\u015f yava\u015f gece boyunca v\u00fccudunuza protein b\u00fcltenleri. Ya\u011fs\u0131z \u00e7e\u015fitleri ni\u00e7in tam ya\u011fl\u0131 kuzenlerinden daha fazla karbonhidrata sahiptir, bu da makrobesin ihtiya\u00e7lar\u0131n\u0131z\u0131 birden fazla \u015fekilde kar\u015f\u0131laman\u0131z\u0131 sa\u011flar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Yunan Yo\u011furdu<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/vV4enwIQ-9Z7qcqr2x5l_IzJqtA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/6-greek-yogurt-Istock_thin-kstock_1.jpg\" alt=\"greek yogurt\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Yunan yo\u011furdu hem protein hem de kalsiyum a\u00e7\u0131s\u0131ndan zengindir.&nbsp;<strong>Keten tohumu<\/strong>gibi sa\u011fl\u0131kl\u0131 bir ya\u011f kayna\u011f\u0131 ile e\u015fle\u015ftirilmi\u015f zaman, Bu yatmadan snack beslenme profili t\u00fcm gece boyunca y\u0131rt\u0131k kas lifleri onarmak i\u00e7in idealdir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>S\u00fct<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/1N4Kv986_ZrSteg_ydUQOkbpIGs=\/870x565\/filters:focal(629x416:630x417)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/10\/copy\/iStock-960951656.jpg\" alt=\"milk\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer fark etmediyseniz, s\u00fct \u00fcr\u00fcnleri z\u0131mba \u00f6ncesi yatak kas \u00fcreticileri vard\u0131r. Ne yaz\u0131k ki&nbsp;<strong>inek s\u00fct\u00fcnden uzak kalanlar<\/strong>i\u00e7in, s\u00fct \u00fcr\u00fcnleri yava\u015f sindirilen kazein en iyi do\u011fal kayna\u011f\u0131d\u0131r. Bir bardak tam s\u00fct kazeini ya\u011flarla birle\u015ftirerek yatma zaman\u0131 i\u00e7in en iyi yava\u015f sindirici protein senaryosunu olu\u015fturur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>F\u0131st\u0131k Ezmesi<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/zV0wQRLpxm0QGDsdKVMT8ukmF5g=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slides\/8_peanut%20butter_BarnabyChambers-Thinkstock.jpg\" alt=\"peanut butter\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bir\u00e7ok ki\u015fi f\u0131nd\u0131k ezmesi bakmak,&nbsp;<strong>f\u0131st\u0131k ezmesi<\/strong>de dahil olmak \u00fczere , protein b\u00fcy\u00fck bir kaynak olarak. Evet, f\u0131st\u0131k ezmesi protein i\u00e7erir, ama do\u011fal haliyle bu g\u0131da her \u015feyden daha sa\u011fl\u0131kl\u0131 ya\u011f i\u00e7erir. Bu ya\u011flar, f\u0131st\u0131k ezmesi proteini ile kar\u0131\u015ft\u0131r\u0131l\u0131r, yava\u015f yava\u015f v\u00fccut taraf\u0131ndan sindirilir, uyurken yak\u0131t i\u00e7in i\u00e7ine kaslar\u0131n\u0131z\u0131 musluk sa\u011flar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Somon<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/SL_H2HtHQ1giaPMkA6loZUZ4A84=\/870x565\/filters:focal(628x417:629x418)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2019\/05\/09\/copy\/iStock-509422213_0.jpg\" alt=\"salmon\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bir\u00e7ok ki\u015finin diyetler&nbsp;<strong>omega-3 ya\u011f asitleri<\/strong>eksikli\u011fi. Somon hem protein hem de kalp ve beyin dostu omega-3&#8217;ler a\u00e7\u0131s\u0131ndan inan\u0131lmaz derecede zengindir. Zeytinya\u011f\u0131nda pi\u015firilen bir somon par\u00e7as\u0131, yatmadan \u00f6nce, at\u0131\u015ft\u0131rmal\u0131k tan \u00e7ok yemek arayan kas bilincine sahip yemek yiyenler i\u00e7in harika bir yemektir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Bu protein a\u00e7\u0131s\u0131ndan zengin at\u0131\u015ft\u0131rmal\u0131klarla gece boyunca kaslar\u0131n\u0131z\u0131 besleyin Sa\u011fl\u0131kl\u0131 bir ya\u011f ile protein a\u00e7\u0131s\u0131ndan zengin bir g\u0131da e\u015fle\u015ftirme, gece [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8844,"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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