Yini cocktail ngemva kokuzivivinya kungcono?

Inani amaprotheni okungukuthi omunye kini uya ukusuka ukudla kuncike ukuqeqeshwa wokusebenza kuyinto 1.4 amagremu amakhilogramu esisindo ngayinye. Abagijimi abangochwepheshe nabantu abenza okhandlayo esindayo, kufanele andise lokhu ivolumu namanje nengxenye. Ukuze eziningi kungase kubonakale kungavamile, kodwa ukudla amaprotheni kunomthelela kokubili ukulahlekelwa isisindo futhi ngesikhathi esifanayo ukwakha kwemisipha. Ngakho-ke, labo bantu abafuna ukuqeda amakhilogremu extra, futhi labo nje uqhubeka ukuqeqeshwa ukuqinisekisa ukuthi "ekhiphela up" zizoba usizo amaprotheni okunyakazisa. Mayelana nokuthi bakuphatha kanjani kudingeka ukulungiselela, ukuchaza ngokuningiliziwe esihlokweni sethu.

Amaphrotheni cocktail: isiphuzo ngaphambi noma ngemva Amazing

Umbuzo ukuthi namanje uhlala impikiswano: lapho ukuphuza iprotheni shake? Ukusetshenziswa amandla isiphuzo kuvumeleke amahora ambalwa ngaphambi kokuba ukuzivivinya noma ngesikhathi imizuzu 30-60 emva Ukuvalwa yayo. Okungcono nakakhulu, thatha ihora nesigamu ngaphambi kokuqala amakilasi amino acid eziyinkimbinkimbi, zazo umzimba uyoveza amandla ngesikhathi umsebenzi, futhi alibhubhise yemisipha.

Ukuphuza cocktail emva Amazing nje ezidingekayo lulama. Ngalesi sikhathi umzimba ewuthi lokuvungula engcono ubamba nezakhi ezidliwa kuqinisekisa ukusetshenziswa amaprotheni iziphuzo.

Cocktail nge high ngoba aqukethe amaprotheni amaningi

abadlali professional abaningi bakhetha ukusebenzisa ekulungiseleleni post-Amazing iziphuzo whey amaprotheni. Engeza amaprotheni futhi kungaba ekhaya ukulungiselela iziphuzo, kanjalo ngcono umsoco futhi caloric.

Cocktail emva ukuqeqeshwa ngoba imisipha ukukhula, walungisa ngokusho iresiphi elandelayo, iqukethe mayelana 132 g amaprotheni umkhiqizo 1400 ml. Usucabanga ukuthi yisikhathi amagremu 40 kuphela amaprotheni digestible aphuze ilitha acishe abe yisigamu ngokushesha kunalokho nzima uketshezi, ivolumu okuholela is efiselekayo ihlukaniswe 3 ngemithamo zonke 2 h.

Ukulungisa cocktail nge wokuqukethwe lelisetulu wamaprotheni ne ukwengeza amaprotheni serum Kumele uxhumeke blender isitsha izithako eziyisithupha. Lokhu ubisi yesikimu (400 ml), 2 izinkomishi ngalo izaqheqhe, 4 akhe amaprotheni okusemathinini (16 g amaprotheni isipuni ngalinye) Umbhangqwana wezipuni yogurt ngesiGreki, ama-raspberry (100 g) kanye banana ukunambitheka. Ayikwazi ukwengezwa ngo oluyimpuphu amaprotheni cocktail, kanti aqukethe amaprotheni amaningi e kuyoba mayelana 64 amagremu, okuyilona elisebenzayo futhi okuhle ngempela.

Eggnog ngoju

Abanye abasubathi ukusebenzisa emva ukusebenzisa eggnog esikhundleni ubisi futhi avalele amaprotheni iziphuzo. Lokhu kungenxa yokuthi Iqanda amaprotheni ukugaya ubisi ngokushesha, okusho ukuthi lo nokuvulwa amandla futhi imisipha isakhiwo kuyoba ngokushesha. Kungekho ukuvumelana ngokunemba lesi sitatimende alikho, ngakho kulezi zinhlobo ezimbili cocktail kungenziwa kalula ezazijikeleziswa noma alternated.

Ukuze silungiselele eggnog ngemva ukusebenzisa, kumele:

1. 5 ukupheka amaqanda abilisiwe, kuphole kubo ngamanzi abandayo futhi bahlanza kusuka kumasistimu asebenzayo.
2. Indebe yesandla blender uthele 200 ml yobisi, wonke amaqanda 1 no-4 kusukela lonke amaprotheni. Ukuze ukunambitheka cocktail kunezelwa ketshezi itiye uju embhedeni.
3. Zonke izithako kahle wabhaxabulwa, ngalo lesi siphuzo angabhekwa isilungele ukusetshenziswa.

Lokhu cocktail izakhi equkethe 30 g amaprotheni kanye 10 g fat kanye carbohydrate.

Okusheshayo amaprotheni Shake nge cream ushizi

Abantu abaningi bakhetha ukulandela ukupheka emva iprotheni Amazing unikina ngesisekelo imikhiqizo yobisi. Ubisi, yogurt, cottage shizi aqukethe isamba elanele amaprotheni ku isakhiwo. Futhi yilokho kanye esikudingayo ukuze ukufukula imisipha emva kokuqeda umsebenzi.

Indlela elula amaprotheni Shake emva Amazing ingalungiswa izithako ezintathu kuphela. Ngenxa yale njongo esitsheni we blender ubisi ngesiswebhu ngokuphelele (250 ml), cottage shizi (100 g) kanye banana ezivuthiwe. Ngenxa yalokho yezenzo lesilula Ngemizuzwana ungakwazi ukupheka isiphuzo okunempilo nokunomsoco. By the way, zonke izithako udinga ukukhetha iphesenti ubuncane amafutha.

Ngisho ngaphezulu yokudla okunempilo amaprotheni isiphuzo kungenzeka okulungiselelwe esikhundleni omunye izithako therein (banana) nokhokho oyimpuphu. Ngenxa ekubhaxabulweni olunzulu esitsheni blender uphendulela okumnandi nokunomsoco ushokoledi neziphuzo.

Ukulungisa cocktail emva ukuqeqeshwa ekhaya kumele ngesiswebhu ibe blender amagremu 100 of ushizi, ingilazi okuqukethwe ubisi namanoni 1.6%, kanye uphawuda izinga isipuni powder. Okuqukethwe amaprotheni lichaza ekwakheni lokhu isiphuzo 28 g, fat - 4 g, ama-carbohydrate - 9 g

Yemvelo amaprotheni Shake ne banana

Ukuze yashesha kwemisipha ukukhula emva ukuqeqeshwa, abasubathi abaningi bathanda ukuyiphuza lokhu cocktail:

1. I umile isitsha blender uthele 220 ml ubisi iphesenti ephansi fat.
2. Engeza 50 g yogurt engenawo amafutha namaprotheni abilisiwe amaqanda.
3. Okungenani nezinye izithako added uju (. Tbsp 1 Spoon), banana namafutha omnqumo (ihora. 1 Spoon).
4. Zonke izithako kahle ngesiswebhu, ngemva kwalokho isiphuzo is batheleka ingilazi.

cocktail ezinjalo ngemva ukuqeqeshwa efiselekayo ukupheka ngokushesha ngemva ekilasini futhi ukusebenzisa imizuzu kungakapheli 45 emva aphelela.

Cocktail esekelwe amaqanda qanda

Cishe 35 g amaprotheni eziqukethwe amaprotheni isiphuzo Ukwakheka ibhalwe ngokwezinto iresiphi elandelayo. It ibhalwe ngesisekelo Iqanda isikhuphasha amaprotheni, ne kwalokho, ushizi kanye banana. Uma uphuza Shake ngokushesha ngemva Amazing yakho, ungakwazi ukubuyisela imisipha ngokushesha. Ngaphezu kwalokho, njengoba wazi, iprotheni ezitholakala amaqanda, kugaywe ngokushesha, futhi ngenxa yalokho, cocktail emva Amazing kuzoletha inzuzo egcwele emzimbeni.

Ukuze silungiselele eggnog ezidingekayo kule isiswebhu blender isitsha iqanda elilodwa engahluziwe 5 amaprotheni izaqheqhe (50 grams), banana kanye 100 ml amanzi. I isiphuzo kufanele esiphuza ngokushesha ngemva nokulungiselela. Kusukela cocktail esetshenziselwa amaqanda aluhlaza, kudingeka unakekele imithi yabo olunzulu ngaphambi ukuphuza soda.

Acute post-Amazing Shake

Eceleni izithako eyinhloko cocktail yengezwe izithelo hhayi yemifino, kodwa ngempela esivuthayo paprika. Futhi okuqukethwe ewusizo izinto eziphila abakhuthele okuyinto kahle nomthelela isimiso sokujikeleza kwegazi, igazi ekukhipheni futhi ezivimbela kumiswa amahlule. Ngaphezu kwalokho, paprika ngesivinini nokwenziwa izakhamzimba.

Acute post-umsebenzi isiphuzo nge Capsicum evutha eliphekwe ukulandelana elandelayo:

1. Isitsha blender kuthululwe 200 ml amanzi.
2. Top wathela 400 g ephansi fat cottage shizi.
3. Into yokugcina wanezela isipuni emhlabathini pepper abomvu.
4. Zonke izithako ngesiswebhu kuze bushelelezi, mass obukhulu ngokulinganisela.

cocktail olunamandla ngomumo. Ingasetshenziselwa njenge-post-Amazing usuku lonke.

Amaphrotheni Shake nge sitrobheli flavour

Abantu abenza ejimini emva Amazing kubalulekile ukubuyisela kokubili protein ne-carbohydrate, noma amandla, zigciniwe. Ngakho-ke, lapho sikhetha Shake kadokotela amaprotheni kubalulekile ukuba banake umsoco wayo. Okungcono kakhulu, uma okuqukethwe amaprotheni namafutha kuyoba ezingeni eliphezulu, namafutha - ongaphakeme. Inani okunjalo yokudla okunempilo ihlinzeka cocktail okulungiselelwe iresiphi elandelayo. Iqukethe 34 g amaprotheni, 26 g fat, futhi ngaphansi kuka 4 amagremu carbohydrate.

Ukuze kulungiswe esiphundu amaprotheni (amaprotheni) cocktail elinomlando omude obuhlungu sitrobheli flavour, kufanele yenza esandleni blender isitsha izithako ezintathu nje. Ukuze usuke ibhalansi amaprotheni kudingeka ubisi 1.5% (200 ml), cottage shizi (200) futhi 100 g ama-strawberry fresh noma eqandisiwe. Lokhu cocktail akuyona ukubuyisa ngokugcwele kuphela amandla, kodwa babuye basinikeze ajabule ngosuku lonke.

Oat isiphuzo ushizi apula

Cishe 800 ml shake nge high ngoba aqukethe amaprotheni amaningi ingatholakala ngokulungiselela ngokwenqubo iresiphi elandelayo:

1. Oatmeal (100 g) elachithwa ngamanzi imizuzu 10, ukuze it is ezigcwalise kahle.
2. Apples (2 PC.) Ingabe kusulwe core. Ikhasi kungenziwa kwesokunxele njengoba kuba umthombo obengeziwe fibre.
3. Ukuze silungiselele 200 of yesikimu izaqheqhe.
4. Manje zonke izithako lelungiselelwe (anjenge-oatmeal, cottage shizi no apula) abasindwayo ku indebe blender kanye kahle beat ubebushelezi.

Amaphrotheni cocktail ngemva ukuqeqesha kanye oatmeal sicuketse 45 g amaprotheni, 110 g ama-carbohydrate kanye 7 g fat. Kungaba baphuze 2 imithamo. Isikhathi sokuqala - isigamu sehora ngemva ukuqeqeshwa, kanye nezinye - esidlweni esilandelayo amahora 2-3.

Shake Blueberry ne-yogurt

Lokhu cocktail kungenziwa ngokuthi akuyona amaprotheni, futhi ama-carbohydrate. Explained silula: ngoba aqukethe amaprotheni amaningi, kanye fat, uphansi, kanye carbohydrate kukhona lonke '60 Ukusetshenziswa Its Kunconywa ukuba abasubathi ukutakula energy reserves ngemva kokuzivivinya.

cocktail Homemade emva Amazing iphekwe ngokushesha futhi kalula:

1. Esikhathini isitsha blender wathela 60 g we omile oat wokudla "Hercules".
2. Ukulandela ungeze banana ehlutshiwe 60 g we bilberry simisiwe. Ungase futhi uthole amajikijolo fresh, kodwa isiphuzo eqandisiwe kuyinto abaqabulayo.
3. Ekupheleni oatmeal kanye izithelo zigcwele yogurt yemvelo ne olunamafutha amancane noma akukho izithasiselo. Vele kudingeka mayelana 300 noma 400 g elibilile ubisi umkhiqizo. Kungenzeka ukwengeza kancane yogurt, khona-ke isiphuzo kuyoba njenge-smoothie kuka cocktail.

Cocktail ngemva kokuzivivinya isisindo ukulahleka

2 zokupheka elandelayo cocktail hhayi kuphela ukukhuthaza kwesisindo emva Amazing in the gym, kodwa futhi nethonya elihle ku-umsebenzi wonke isimiso sokugaya ukudla bungene. Lokhu kuchazwe khona imikhiqizo yobisi e ukwakheka kanye okusezingeni eliphezulu in fibre.

Cocktails emva Amazing ekhaya, ungakwazi ukulungiselela izindlela ezilandelayo:

1. I umile blender inkomishi ligcwele 300 ml nobisi lukakhukhunathi (Ungashintshanisa esiku ephansi fat), kefir 1% (200 ml), isipuni uju kanye uketshezi ehlutshiwe asikiwe ku izingcezu ezincane ikiwi. Khona-ke zonke izithako kahle beat kuze homogenous. ngoba aqukethe amaprotheni amaningi e cocktail of 21 g fat - 17 g ama-carbohydrate - 10 g.
2. Ukusebenzisa blender ukucwiliswa in a ingilazi ezijulile ingumhlabathi esimweni okusajingijolo puree (150 g). Khona-ke ijikijolo mass kuthululwe ubisi iyogathi amafutha 1.5% (200 ml). Izithako kahle ngesiswebhu futhi, bese cocktail kungenziwa ithelwa. Amaphrotheni okuqukethwe kwalo 17 g Fat - 6 g, carbohydrate - 24 g.