Abin da hadaddiyar giyar bayan motsa jiki ne mafi kyau?

The adadin furotin da cewa daya kamata samu daga abinci batu na yau da kullum yi horo ne 1.4 grams da kilogram na jiki nauyi. Professional 'yan wasa da kuma mutanen da suka tsunduma a nauyi jiki aiki, ya kamata ya karu da wannan girma har yanzu rabin. Don da yawa zai iya ze m, amma gina jiki abinci na taimaka wa duka biyu nauyi asara da kuma a lokaci guda ginawa tsoka. Saboda haka, waɗanda mutane suke so su rabu da karin kilo, da kuma waɗanda suka yi kawai ke kan horo don tabbatar da cewa "tsotso up" zai zama da amfani gina jiki shakes. Game da yadda za su bukatar shirya, bayyana a cikin daki-daki, a mu labarin.

Protein hadaddiyar giyar: sha kafin ko bayan wani motsa jiki

The tambaya cewa har yanzu ya kasance rigima: a lokacin da ya sha mai gina jiki girgiza? A amfani da makamashi abin sha da aka jiyar da wa ma'aurata na sa'o'i kafin ƙwazo darasi ko a lokacin 30-60 minti bayan ta ƙulli. Better yet, kai rabin awa kafin fara azuzuwan da amino acid din hadaddun, wadda jikin ta zai samar da makamashi a lokacin motsa jiki, da kuma ba hallaka tsoka taro.

Shan a hadaddiyar giyar bayan wani motsa jiki ne kawai dole a warke. A wannan lokaci maras nauyi kamarsa ba jiki mafi kyau garwaya da na gina jiki, wanda tsiraru da tabbatar da yin amfani da gina jiki yanã shã.

Cocktail tare da high gina jiki abun ciki

Mai sana'a da 'yan wasa fi son a yi amfani da shiri na post-motsa jiki drinks whey gina jiki. Add mai gina jiki da kuma na iya zama a gida shirya abubuwan sha, game da shi, inganta da sinadirai masu da kuma caloric darajar.

Cocktail bayan da horo ga tsoka girma, shirya bisa ga wadannan girke-girke, ya ƙunshi game da 132 g gina jiki samfurin a cikin 1400 ml. Akai la'akari da cewa a lokacin ne kawai 40 grams digestible gina jiki da kuma sha kusan rabin lita na ruwa nan da nan wajen wuya, sakamakon girma ne kyawawa kasu kashi 3 allurai kowane 2 h.

Don shirya hadaddiyar giyar da wani babban abun ciki na gina jiki da kuma Bugu da kari na magani gina jiki dole ne za a haɗa da blender kwano shida sinadaran. Wannan skim madara (400 ml), 2 kofuna skim soya, 4 scoops gwangwani gina jiki (16 g gina jiki da spoonful) biyu tablespoons Greek yogurt, raspberries (100 g) da kuma banana ga dandano. Ba za a iya kara a powdered gina jiki hadaddiyar giyar, alhãli kuwa da furotin abun ciki a cikin zai zama game da 64 grams, wanda shi ne ma quite mai kyau.

Eggnog da zuma

Wasu 'yan wasa fi son yin amfani da bayan workouts eggnog matsayin madadin su Milk da kiwo da furotin da abũbuwan shã. Wannan shi ne saboda gaskiyar cewa kwai gina jiki zuwa nike madara mafi sauri, wanda ke nufin cewa dawo da ƙarfi da tsoka da ginin zai kasance yana da sauri. Babu yarjejeniya a cikin correctness wannan sanarwa ba ya wanzu, don haka wadannan nau'o'i guda biyu na hadaddiyar giyar za a iya sauƙi interchanged ko alternated.

Don shirya eggnog bayan workouts, dole ku:

1. 5 dafa Boiled qwai, su kwantar da su a cikin ruwan sanyi da kuma tsabtace daga harsashi.
2. A hannu blender kofin zuba 200 ml na madara, dukan kwai 1 da 4 daga cikin sauran na gina jiki. Domin dandano hadaddiyar giyar suna kara da cewa a cikin ruwa zuma shayi gado.
3. Dukan sinadaran suna sosai Amma Yesu bai guje, bayan da abin sha za a iya daukan shirye don amfani.

Wannan gina jiki hadaddiyar giyar dauke da 30 g gina jiki da kuma 10 g mai da kuma carbohydrates.

A sauri gina jiki shake da cream cuku

Mafi yawan mutane fi son ka dafa bayan wani motsa jiki na gina jiki tana a kan tushen da kiwo kayayyakin. Madara, yogurt, gida cuku dauke da wani isasshen adadin furotin a cikin ginin. Kuma wannan shi ne daidai da abin da ake bukata domin ta da tsoka girma bayan m motsa jiki.

A sauki gina jiki shake bayan wani motsa jiki za a iya shirya kawai uku sinadaran. A saboda wannan dalili a cikin kwano na blender sosai Amma Yesu bai guje madara (250 ml), gida cuku (100 g) da kuma cikakke banana. A sakamakon sauki ayyuka a cikin wani al'amari na minti za ka iya dafa lafiya da kuma gina jiki sha. Af, duk da sinadaran kana bukatar ka zabi wani m yawan kitsen.

Ko da more sinadirai masu gina jiki sha iya shirya ta maye gurbin daya daga cikin sinadaran a cikinta (banana) koko foda. A sakamakon m bulala a blender kwano jũya dadi da kuma gina jiki cakulan sha.

Don shirya hadaddiyar giyar bayan horo a cikin gida dole a Amma Yesu bai guje cikin wani blender 100 grams cuku, gilashin madara mai abun ciki na 1.6%, da kuma ingancin tablespoon koko foda. The gina jiki abun ciki a cikin abun da ke ciki na wannan abin sha ne 28 g, mai - 4 g, carbohydrate da kuma - 9 g

Halitta gina jiki shake da banana

Domin kara tsoka girma bayan da horo, da yawa 'yan wasa fi son zuwa sha wannan hadaddiyar giyar:

1. A tsit kwano blender zuba 220 ml na madara da magangara mafi ƙasƙanci yawan kitsen.
2. Add 50 g na mai-free yogurt da kuma gina jiki Boiled kwai.
3. Akalla sauran sinadaran kara zuma (1 tbsp. Cokali), banana da kuma man zaitun (1 hr. Cokali).
4. Dukan sinadaran suna sosai Amma Yesu bai guje, bayan da abin sha da aka zuba a cikin wani gilashi.

Irin wannan hadaddiyar giyar bayan horo ne kyawawa don dafa nan da nan bayan aji da kuma yin amfani da wani daga baya fiye da 45 minutes bayan da aka kammala.

Cocktail dangane da kwai fata

Kusan 35 g gina jiki dauke a cikin furotin sha abun da ke ciki shirya bisa ga wadannan girke-girke. An shirya a kan tushen da kwai gwaiduwa sunadarai, tare da Bugu da kari, cuku da kuma banana. Idan ka sha mai shake nan da nan bayan da motsa jiki, za ka iya mayar da tsoka sauri. Bugu da kari, kamar yadda ka sani, mai gina jiki samu a qwai, da sauri narkewar, kuma, saboda haka, a hadaddiyar giyar bayan wani motsa jiki za su kawo matsakaicin amfani ga jiki.

Don shirya eggnog zama dole a blender kwano bulala daya raw kwai da kuma 5 gina jiki soya (50 grams), banana da 100 ml na ruwa. The abin sha da ya kamata a sha nan da nan bayan shirye-shiryen. Tun da cocktails amfani ga raw qwai, kana bukatar ka kula da su sosai jiyya kafin shan soda.

M post-motsa jiki shake

Next zuwa babban sinadaran na hadaddiyar giyar da aka kara ya'yan itace da kuma kayan lambu ba, amma a hakikanin kona paprika. Kuma yana da amfani abun ciki na ilimin aiki abubuwa da idon shafi cikin jijiyoyi, jini diluting da inhibiting da samuwar jini clots. Bugu da kari, paprika accelerates da assimilation na gina jiki.

M post-motsa jiki sha tare da kona capsicum dafa shi a cikin wadannan jerin:

1. A blender kwano aka zuba 200 ml na ruwa.
2. Top zuba 400 g na low-mai gida cuku.
3. A karshe abu kara teaspoon ƙasa ja barkono.
4. Dukan sinadaran an Amma Yesu bai guje har sai m, m taro a moderation.

M hadaddiyar giyar shirye. Ana iya amfani da a matsayin post-motsa jiki da kuma a ko'ina cikin yini.

Protein shake da strawberry dandano

Mutanen da suka tsunduma a cikin dakin motsa jiki bayan wani motsa jiki yana da muhimmanci ga maido da duka biyu da furotin da kuma carbohydrate, ko makamashi, a ajiye. Saboda haka, a lõkacin da zabar wani sayen magani gina jiki shake da muhimmanci a kula da ta sinadirai masu darajar. Fi dacewa, idan da abun ciki na gina jiki da kuma mai zai kasance a wani babban matakin, da kuma kitse - low. Irin wannan sinadirai masu darajar samar da wani hadaddiyar giyar ta shirya da wadannan girke-girke. Ya ƙunshi 34 g gina jiki, 26 g mai, da kuma kasa da 4 grams na carbohydrates.

Don shirya wani dadi gina jiki (gina jiki) hadaddiyar giyar da wani arziki strawberry dandano, dole ne ka bulala a hannu blender kwano kawai uku sinadaran. Don mai da furotin balance dole bukatar madara 1.5% (200 ml), gida cuku (200 g) da kuma 100 g na sabo ko daskararre strawberries. Wannan hadaddiyar giyar da aka ba kawai cikakken mayar da ikon, amma kuma ba mai kyau yanayi domin dukan yini.

Oat sha tare da cuku da kuma apple

Kusan 800 ml karkata da high gina jiki abun ciki za a iya samu ta hanyar shirya shi bisa ga wadannan girke-girke:

1. Oatmeal (100 g) da aka zuba da ruwa domin minti 10, to shi yana da kyau swelled.
2. Apples (2 inji mai kwakwalwa.) Shin, barrantar daga core. Kwasfa za a iya bar kamar yadda shi ne ƙarin tushen zare.
3. Don shirya 200 g na skim soya.
4. Yanzu duk cikin shirye sinadaran (oatmeal, gida cuku da kuma apples) an ɗora Kwatancen cikin blender kofin da sosai ta doke har sai m.

Protein hadaddiyar giyar bayan horar da oatmeal qunshi 45 g gina jiki, 110 g carbohydrates da kuma 7 g mai. Yana iya sha domin 2 allurai. A karo na farko - rabin awa bayan da horo, da kuma sauran - na gaba abinci a 2-3 hours.

Blueberry shake da yogurt

Wannan hadaddiyar giyar za a iya kira ba mai gina jiki, da kuma carbohydrate. Explained sosai sauki: furotin abun ciki, kazalika da kitse, shi ne low, da kuma carbohydrates ne cikakke '60 Its amfani ne shawarar da 'yan wasa domin dawo da samar da makamashi da reserves bayan motsa jiki.

Na gida hadaddiyar giyar bayan wani motsa jiki da aka dafa shi sosai da sauri da kuma sauƙi:

1. A cikin kwano a blender zuba 60 g busassun oat hatsi "Hercules".
2. Wadannan kara peeled banana da 60 g na daskarewa bilberries. Zaka kuma iya samun sabo ne berries, amma tare da wani daskararre sha ne mafi shakatawa.
3. A karshen oatmeal da kuma 'ya'yan itatuwa suna cike da na halitta yogurt tare da low-mai da kuma wani Additives. Just bukatar game da 300 ko 400 g na fermented madara samfurin. Yana yiwuwa don ƙara ƙasa da na yogurt, sa'an nan da abin sha zai zama kamar wani smoothie fiye da wata hadaddiyar giyar.

Cocktail bayan motsa jiki ga nauyi asara

Wadannan 2 girke-girke na cocktails ba kawai inganta nauyi asara bayan wani motsa jiki a cikin dakin motsa jiki, amma kuma da m sakamako a kan aiki na dukan narkewa kamar tsarin. Wannan bayani da gaban kiwo kayayyakin a cikin abun da ke ciki da kuma high a fiber.

Cocktails bayan wani motsa jiki a gida, za ka iya shirya da wadannan girke-girke:

1. A tsit blender kofin ke cike da 300 ml na kwakwa madara (zai iya maye gurbin wani al'ada low-mai), kefir 1% (200 ml), a tablespoon na zuma da ruwa peeled da sliced a kananan guda kiwi. Sa'an nan dukan sinadaran suna sosai doke har da rarrabuwa. furotin abun ciki a cikin wani hadaddiyar giyar na 21 g mai - 17 g carbohydrates - 10 g.
2. Amfani da nutsewa blender a wani zurfin gilashin ne ƙasa zuwa wata jiha na rasberi puree (150 g). Sa'an nan Berry taro da aka zuba madara da yoghurt mai 1.5% (200 ml). Sinadaran da bulala sake, sa'an nan a hadaddiyar giyar za a iya zuba a cikin tabarau. Protein abun ciki a cikinta ne 17 g Fat - 6 g, carbohydrate - 24 g.