Yintoni cocktail emva umthambo kungcono?

Isixa protein umntu ukuba ungafumana ngokuxhomekeke ukutya uqeqesho yokusebenza rhoqo 1.4 grams kwekilogram ubunzima bomzimba ngalinye. Iimbaleki kunye nabantu abo benza yezandla enzima, kufuneka andise lo mqulu kusekho isiqingatha. Ukuba abaninzi kubonakala kuyinqaba, kodwa ukutya iproteni negalelo zombini ukulahleka ngokobunzima ngexesha elifanayo ngexesha yokwakha kwezihlunu unakho. Ngoko ke, abo bantu abafuna ukuphelisa neekhilogram extra, nabo abo uhamba nje zoqeqesho ukuqinisekisa ukuba "ukumpompa phezulu" kuya kuba milk protein luncedo. Malunga bafuna indlela yokulungiselela, ukuchaza ngokweenkcukacha kwinqaku lethu.

Protein cocktail: ukusela ngaphambi okanye emva kokuba Amazing

Umbuzo usekho impikiswano: xa kusela kunyikima iproteni? Ukusetyenziswa isiselo amandla luvumelekile ukuba ezimbalwa kwiiyure phambi kokuba umthambo okanye ngexesha imizuzu 30-60 emva kokuvalwa kwalo. Kungcono noko, thatha nesiqingatha seyure phambi kokuqalisa iiklasi amino acids ezinzima, apho umzimba uya kuvelisa amandla ngexesha umthambo, yaye akonakalisi ubunzima kwezihlunu.

Ukusela cocktail emva Amazing nje kuyimfuneko ukuze achache. Ngeli xesha umzimba ezibhityileyo kakhulu afunxa izakha, eqinisekisa ukusetyenziswa iziselo protein.

Cocktail ne eninzi protein

Uninzi midlalo ukhetha ukusebenzisa ekulungiseleleni post-ukuzilolonga iziselo yintloya protein. Yongeza i protein kwaye ekhaya ulungiselela iziselo, ngokwenjenjalo kuphuculwe ixabiso labo zesondlo kunye caloric.

Cocktail emva yoqeqesho ukukhula imisipha, belungiselela iresiphi ilandelayo, iqulathe imveliso iiproteins malunga 132 g ngo-1400 ml. Kuqwalaselwa ukuba kukho ixesha grams-40 kuphela protein ukutya neziselo ilitha phantse isiqingatha kolwelo kwangoko kunokuba nzima, umthamo ngenxa okunqwenelekayo yahlulwe amathamo 3 qho 2 h.

Ukulungiselela le cocktail ezinomthamo ephakamileyo protein kunye nokongeza protein serum kufuneka adityaniswe kwi blender isitya izithako ezintandathu. Le ubisi ngokukhawuleza engacoseleli (400 ml), iikomityi 2 ligqithe curd, 4 ephuma okunkonkxiweyo protein (16 g Iprothini asiphe nganye) amacephe sibini iyogurt yamaGrike, rasberries (100 g) kunye banana kukhetho. Ayikwazi ongezwe olungumgubo leeprothini cocktail, kanti i protein kulo bekuya kuba malunga 64 grams, nto leyo nayo kakhulu elungileyo.

Eggnog uju

Ezinye iimbaleki bakhetha ukusebenzisa emva ukusebenzisa eggnog njengendlela eyenye ubisi kunye neziselo iiproteins yobisi. Oku kungenxa yokuba iqanda neprothini ukugaya ubisi ngokukhawuleza, nto leyo ethetha ukuba kwakhona amandla kunye izihlunu izakhiwo ziya kuba ngokukhawuleza. Akukho ukuvumelana ukuchaneka kwale ngxelo ayikho, ngoko ke ezi ntlobo zimbini ze cocktail kube lula interchanged okanye mzuzu.

Ukulungiselela eggnog emva ukusebenzisa, kufuneka:

1. 5 ukupheka amaqanda kuphekwa, ukuze liphole nawo emanzini abandayo yaye icocwe ukusuka iqokobhe.
2. Indebe blender isandla kugalela ml 200 zobisi, iqanda yonke 1 no-4 ukusuka kwezinye kwiproteni. Kuba ukunambitheka cocktail ezidityaniswe ebhedini iti yobusi ulwelo.
3. Zonke izithako abangelwa ngokucokisekileyo, emva koko ethululwayo libe nokuthathelwa ingqalelo ilungele ukusetyenziswa.

Le cocktail sokondla equlathe 30 g protein-10 g otyebileyo carbohydrate.

A shake protein ekhawulezayo ne cream itshizi

Abantu abaninzi bakhetha ukuba ukupheka emva isaqhwithi iproteni ukuzilolonga ngokusekelwe iimveliso zobisi. Ubisi, iyogurt, cottage isonka samasi ibe imali eyaneleyo iiprothini sakhiwo. Kwaye oku kanye oko kufunekayo ukuze ukukhuthaza ukukhula kwezihlunu emva kokwenza umthambo.

I protein shake elula emva Amazing kunokuqulunqwa izinto ezintathu kuphela. Ukulungiselela le njongo, isitsha blender ubisi akatswe ngokupheleleyo (250 ml), cottage isonka samasi (100 g) kunye banana zivuthiwe. Ngenxa yezenzo elula nje imizuzu ungakwazi ukupheka isiselo esempilweni kunye okunesondlo. Hi ndlela leyi, zonke izithako kufuneka ukhethe ipesenti ubuncinane ngamanqatha.

Nnangaphezulu yesondlo isiselo protein nibe senilungile ngokubuyisela i elinye izithako apho (banana) kakhokho umgubo. Ngenxa njengokubethwa olunzulu kwisitya blender ajike isiselo itshokolethi emnandi kunye okunesondlo.

Ukulungiselela le cocktail emva uqeqesho ekhaya kufuneka akatswe ibe blender 100 grams samasi, iglasi yobisi isiqulatho namanqatha 1.6%, kunye nomgangatho icephe ekoko umgubo. Umxholo iiprothini ukwakhiwa kwale othululwayo yi-28 g, nenqatha - 4 g, ekudleni kunye - 9 g

Natural protein shake ne banana

Ekukhuleni kwemisipha okukhawulezayo emva uqeqesho, iimbaleki abaninzi bakhetha kusela le cocktail:

1. Isitya blender emileyo Ndimthulule 220 ml ubisi kunye nepesenti lisezantsi ngamanqatha.
2. Dibanisa 50 g amanqatha-ezamahala iyogurt neprotheyini ebilisiweyo iqanda.
3. Ubuncinane elinye izithako ongeze ubusi (1 tbsp. Spoon), banana kunye namafutha omnquma (1 hr. Spoon).
4. Zonke izithako abangelwa ngokucokisekileyo, emva koko tywala igalelwe eglasini.

Loo cocktail emva uqeqesho enqwenelekayo ukupheka ngoko nangoko emva eklasini ukuba usebenzise imizuzu ungadlulanga owe-45 emva aphelela.

Cocktail esekelwe abamhlophe iqanda

Phantse 35 g protein equlethwe ekwakhiweni othululwayo protein ilungiswe ngokwezi iresiphi ilandelayo. Le ziqulunqwe ngokwendlela yecash kweziyi iqanda sac, kongezwe, itshizi kunye banana. Ukuba usela angcangcazele ngoko nangoko emva ukuzilolonga yakho, unako ukubuyisela izihlunu ngokukhawuleza. Ukongeza, njengoko nisazi, iproteni efumaneka amaqanda, ngokukhawuleza zifunxe, yaye, ke ngoko, i-cocktail emva Amazing uya nangokuyinzuzo epheleleyo umzimba.

Ukulungiselela eggnog kuyimfuneko isabhokhwe blender sisitya esinye iqanda ekrwada kunye 5 iiproteins curd (50 grams), banana 100 ml yamanzi. Le tywala kufuneka basela ngoko nangoko emva kwamalungiselelo. Ekubeni cocktails esetyenziselwa amaqanda ekrwada, kufuneka uthathe unonophelo unyango lwabo olunzulu phambi kokuba ukusela soda.

shake post-Amazing ezifo

Okulandelayo ukuze izinto eziyintloko cocktail lifakiwe iziqhamo hayi imifuno, kodwa paprika ngokwenene otshisayo. Kwaye isiqulatho luncedo kwezinto eziphilayo asebenzayo apho kakuhle kuchaphazela inkqubo yokujikeleza kwegazi, ngokuxuba igazi ziyibuyisela ukuyilwa egazi. Ukongeza, i-paprika ibalekisa nokwenziwa kwezondlo.

Acute isiselo post-yokuthamba buyisela ubhalo evuthayo okuphekiweyo kolu luhlu lulandelayo:

1. Isitya blender obegalelwe ml 200 zamanzi.
2. Top bathulula 400 g ezisezantsi-fat cottage sisi.
3. Into yokugqibela wongezelela emhlabeni netispuni pepper ebomvu.
4. Zonke izithako abangelwa de egudileyo, ubunzima zamafu ngomlinganiselo ofanelekileyo.

ukulungele cocktail olunamandla. Ingasetyenziswa njenge post-ukuzilolonga kunye imini yonke.

Protein shake ne nestrawberry isongo

Abantu abo benza ejimini emva Amazing kubalulekile ukubuyisela zombini protein carbohydrate, okanye amandla, zigciniwe. Ngoko ke, xa ukhetha angcangcazele amayeza iproteni kubalulekile ukuba sinikele ingqalelo umsoco wayo. Ngokusesikweni, ukuba umxholo protein kunye namanqatha uya kuba kumgangatho ophezulu, kunye namanqatha - phantsi. ixabiso lesondlo inikeze cocktail eziqulunqwe iresiphi ilandelayo. Iqulethe 34 g protein, 26 g namanqatha, kunye grams ngaphantsi kwe-4 carbohydrate.

Ukuze alungiselele cocktail protein (protein) okunencasa kunye istrawberry ukunambitheka osisityebi, kufuneka Congress esandleni blender isitya izithako nje ezintathu. Ukubuyisa imali protein ngokuyimfuneko kufuneka ubisi 1.5% (200 ml), cottage isonka samasi (200 g) kunye ne-100 g amaqunube ezintsha okanye zibambene. Le cocktail ayikho ukubuyisela amandla ngokupheleleyo kuphela, kodwa kwakhona ukunika imo elungileyo imini yonke.

nomnikelo oat ne sisi-apile

Phantse 800 ml zinyikime eninzi protein inokufunyanwa ngokulungiselela ngokuvumelana iresiphi ilandelayo:

1. Oatmeal (100 g) batyhileka ngamanzi ukuba imizuzu eli-10, apho landa kakuhle.
2. Apples (2 iiPC.) Ngaba ayikho engundoqo. Ahlangene kungashiywa njengoko ngowona mthombo eyongezelelweyo ifayibha.
3. Ukulungiselela 200 g ngokukhawuleza engacoseleli curd.
4. Ke kaloku, zonke izithako uzilungiselele (oatmeal, cottage sisi apile) zifakwa kwindebe blender ndikunyibilikise betha de egudileyo.

Protein cocktail emva uzilolonga oatmeal iqulathe 45 g protein, 110 g iicarbohydrate 7 g namanqatha. It ndingasela ukuba amathamo-2. Ixesha lokuqala - isiqingatha seyure emva kokuba noqeqesho, kunye nezinye - ukuya isidlo esilandelayo kwiiyure 2-3.

shake Blueberry nge iyogurt

Le cocktail ingabizwa akukho iproteni, kunye ekudleni. Explained ilula kakhulu: protein, kwakunye namanqatha, kuba lisezantsi, kwaye wekhabohayidreyiti lonke '60 ukusetyenziswa kwayo Kucetyiswa ukuba iimbaleki ukuze afumane amandla ayo emva umthambo.

cocktail ekhaya emva Amazing iphekwe ngokukhawuleza kakhulu ngokulula:

1. Kwisitya kukho blender Wagalela 60 g oat cereal eyomileyo "uMofokeng".
2. Emva kongezelelwa banana bese 60 g bilberries emkhenkceni. Unako kwakhona nokufumana amaqunube fresh, kodwa isiselo ekhenkcezisiweyo yeyona zimnandi ngakumbi.
3. Ekupheleni oatmeal kunye neziqhamo azele iyogurt yendalo kunye ezisezantsi nqatha nezongezelelo. Kufuneka nje malunga 300 okanye 400 g imveliso zobisi inegwele. Kuyenzeka ukufaka ngaphantsi kwe iyogurt, ngoko ke ethululwayo iya kuba ngakumbi kufana smoothie ngaphezu cocktail.

Cocktail emva umthambo ukunciphisa umzimba

Zokupheka 2 zilandelayo cocktails ukunyusa kuphela nokulahlekelwa ubunzima emva Amazing ku ejimini, kodwa abe nempembelelo entle umsebenzi yonke inkqubo yokwetyisa. Oku kuchazwe bubukho kwemveliso yederi kwi ngoobani kunye eziphakamileyo nefayibha.

Cocktails emva Amazing ekhaya, ungenza ukulungiselela zokupheka zilandelayo:

1. Indebe blender emileyo izaliswe ml 300 nobisi lwawo (buyisela into eqhelekileyo ephantsi-fat), kefir-1% (200 ml), i icephe ubusi kunye ulwelo abade yaye zakhutshwa ibe ziingceba kiwi amancinci. Ke zonke izithako ukuba bamtyabula kakuhle de homogenous. isiqulatho iiprothini cocktail-21 g ezityebileyo - 17 g iikhabhohayidrethi - 10 g.
2. Usebenzisa blender emanzini esipilini anzongonzongo womgangatho ukuya imo raspberry okubizwa (150 g). Emva koko berry mass obegalelwe ubisi neyogathi namanqatha 1.5% (200 ml). Izithako akatswe kakuhle kwakhona, uze cocktail na engekabili iindondo. protein olunikezelweyo 17 g Fat - 6 g, ekudleni - 24 g.