Yuav ua li cas cocktail tom qab qoj ib ce yog qhov zoo tshaj plaws?

Tus nqi ntawm cov protein uas ib tug yuav tsum tau txais los ntawm khoom noj khoom haus yuav raug kev kawm kev cob qhia yog 1.4 grams ib kilogram ntawm lub cev hnyav. Kev ncaws pob thiab cov neeg uas koom nyob rau hauv hnyav lub cev ua zog, yuav tsum nce no volume tseem ib nrab. Rau ntau tej zaum nws yuav zoo li coj txawv txawv, tab sis protein cov khoom noj contributes rau ob leeg poob thiab nyob rau tib lub sij hawm muaj mob. Yog li ntawd, cov neeg uas xav kom tshem tau ntawm ntxiv kilograms, thiab cov neeg uas cia li mus rau kev kawm los xyuas kom meej tias "tso tau" yuav pab tau protein shakes. Hais txog yuav ua li cas lawv yuav tsum tau npaj, piav qhia txog nyob rau hauv kom meej nyob rau hauv peb tsab xov xwm.

Protein cocktail: ib tug haus dej ua ntej los yog tom qab ib tug workout

Cov lus nug uas tseem nyob muaj teeb meem: thaum haus ib tug protein co? Cov kev siv zog haus dej yog tso cai rau ib tug ob peb teev ua ntej si nyhav ce los sis thaum lub sij hawm 30-60 feeb tom qab nws kaw. Tsis tau zoo, coj ib tug ib nrab teev ua ntej pib cov chav kawm ntawv ntawm cov amino acids complex, uas lub cev yuav tsim zog thaum lub sij hawm ib ce muaj zog, thiab tsis txhob ua puas mob pawg.

Haus ib tug dej cawv tom qab ib tug workout yog cia li tsim nyog los recuperate. Thaum lub sij hawm no emaciated lub cev zoo tshaj plaws absorbs as-ham, uas saib kuas siv ntawm protein dej qab zib.

Cocktail uas muaj protein cov ntsiab lus

Feem ntau cov kev ncaws pob xum siv nyob rau hauv qhov kev npaj ntawm post-workout dej qab zib whey protein. Ntxiv ib cov protein ntau thiab muaj peev xwm yuav nyob rau hauv tsev npaj dej haus, yog li kev txhim kho lawv cov kev noj haus thiab caloric nqi.

Cocktail tom qab kev kawm rau cov mob loj, npaj raws li nram qab no daim ntawv qhia, muaj txog 132 g protein cov khoom nyob rau hauv 1400 ml. Xav qhov tseeb hais tias ib lub sij hawm ntawm tsuas 40 grams digestible protein thiab haus dej haus yuav luag ib nrab liter ntawm kua tam sim ntawd es tsis yooj yim, ua volume yog ntshaw muab faib ua 3 koob tshuaj txhua txhua 2 h.

Yuav kom npaj lub cocktail nrog ib tug high school cov ntsiab lus ntawm cov protein thiab qhov sib ntxiv ntawm ntshiab protein yuav tsum tau kev cob cog rua rau lub rab tais rau cov khoom xyaw. Qhov no mis mis nyuj (400 ml), 2 khob yim hwv, 4 scoops kaus poom protein (16 g protein ib dia) ob peb dia Greek yogurt, raspberries (100 g) thiab txiv tsawb rau saj. Yuav tsis tau ntxiv nyob rau hauv hmoov protein cocktail, whereas lub protein cov ntsiab lus nyob rau hauv nws yuav tsum txog 64 grams, uas yog tseem zoo heev.

Eggnog nrog koj niam

Ib txhia ncaws pob xum siv tom qab workouts eggnog li ib tug lwm txoj rau cov mis nyuj thiab mis nyuj protein dej qab zib. Qhov no yog vim lub fact tias lub qe protein zom mis nyuj ntau sai sai, uas txhais tau hais tias rov qab los ntawm lub dag lub zog thiab nqaij tsev yuav tsum tau ceev. Yog tsis muaj kev pom zoo nyob rau hauv lub correctness ntawm tsab ntawv no tsis muaj nyob, yog li no ob hom cocktail yuav muab tau yooj yim interchanged los yog alternated.

Yuav kom npaj eggnog tom qab workouts, koj yuav tsum:

1. 5 noj boiled qe, kom txias lawv nyob rau hauv dej txias thiab ntxuav los ntawm lub plhaub.
2. Txhais tes rab khob ncuav 200 ml ntawm mis nyuj, tag nrho qe 1 thiab 4 los ntawm tus so ntawm lub protein. Rau tsw cocktail yog ntxiv nyob rau hauv cov kua zib ntab tshuaj yej txaj.
3. Tag nrho cov khoom xyaw yog kom huv si whipped, tom qab uas lub haus yuav suav hais tias npaj txhij rau kev siv.

Qhov no as cocktail muaj 30 g protein thiab 10 g roj thiab carbohydrates.

Ib tug ceev protein co nrog Lee cheese

Feem ntau cov neeg xav mus ua noj tom qab ib tug workout protein shakes rau lub hauv paus ntawm khoom noj siv mis. Mis nyuj haus, kua mis nyeem qaub, tsev cheese muaj ib tug txaus tus nqi ntawm cov protein nyob rau hauv lub tsev. Thiab qhov no yog raws nraim li cas uas yuav tsum tau mus tsim kho mob loj tom qab exhausting ce.

Qhov yooj yim protein co tom qab ib tug workout yuav npaj tsuas yog peb cov khoom xyaw. Rau lub hom phiaj no nyob rau hauv lub tais ntawm lub rab meej whipped mis nyuj (250 ml), tsev cheese (100 g) thiab cov txiv siav txiv tsawb. Raws li ib tug tshwm sim ntawm tej yam yooj yim kev ua nyob rau hauv ib tug teeb meem ntawm feeb koj yuav noj noj qab nyob zoo thiab noj haus. Los ntawm txoj kev, tag nrho cov khoom xyaw uas koj yuav tsum tau xaiv ib tug tsawg kawg nkaus feem pua ntawm cov rog.

Txawm ntau noj haus protein haus yuav npaj los ntawm hloov ib tug ntawm cov khoom xyaw nyob rau ntawd (txiv tsawb) cocoa hmoov. Raws li ib tug tshwm sim ntawm intensive whipping nyob rau hauv lub rab tais puv qab thiab noj qhob noom xim kasfes haus.

Yuav kom npaj lub cocktail tom qab kev kawm nyob rau hauv lub tsev yuav tsum tau whipped rau hauv ib tug rab 100 grams ntawm cheese, ib tug iav ntawm mis nyuj muaj roj cov ntsiab lus ntawm 1.6%, thiab zoo diav cocoa hmoov. Lub protein cov ntsiab lus nyob rau hauv nyob tus yeees ntawm no haus dej yog 28 g, muaj roj - 4 g, carbohydrate thiab - 9 g

Ntuj protein co nrog txiv tsawb

Rau ceev nqaij txoj kev loj hlob tom qab kev kawm, ntau ncaws pob xav kom haus dej haus no cocktail:

1. Lub chaw tais rab ncuav 220 ml ntawm mis nyuj nrog tus nqi qis tshaj feem pua ntawm cov rog.
2. Ntxiv 50 g ntawm cov roj-dawb yogurt thiab protein hau qe.
3. Yam tsawg kawg rau lwm cov khoom xyaw ntxiv zib mu (1 tbsp. Diav), txiv tsawb thiab txiv roj roj (1 hr. Diav).
4. Tag nrho cov khoom xyaw yog kom huv si whipped, tom qab uas lub haus yog poured mus rau hauv ib khob.

Xws li ib tug dej cawv tom qab kev cob qhia yog ntshaw kom noj tam sim ntawd tom qab kawm thiab siv tsis pub tshaj 45 feeb tom qab lawv kawm tiav.

Cocktail raws li nyob rau hauv qe dawb

Yuav luag 35 g ntawm protein muaj nyob rau hauv lub protein haus pes tsawg leeg npaj raws li nram qab no daim ntawv qhia. Nws yog npaj rau lub hauv paus ntawm nkaub qe cov nqaijrog, nrog rau cov tas li ntawd, cheese thiab txiv tsawb. Yog hais tias koj haus ib co tam sim ntawd tom qab koj workout, koj yuav restore nqaij sai. Nyob rau hauv tas li ntawd, raws li koj paub, ib tug protein nyob rau hauv qe, sai sai nqis, thiab, yog li ntawd, ib tug dej cawv tom qab ib tug workout yuav coj nyiaj pab ntau tshaj cov nyiaj poob haujlwm rau lub cev.

Yuav kom npaj eggnog tsim nyog nyob rau hauv lub rab tais nplawm ib nyoos qe thiab 5 protein hwv (50 grams), txiv tsawb thiab 100 ml ntawm cov dej. Cov dej haus yuav tsum tau qaug dej qaug cawv sai li sai tau tom qab kev npaj. Txij li thaum lub cocktails siv rau qe nyoos, koj yuav tau saib xyuas ntawm lawv cov meej kev kho mob ua ntej haus dej qab zib.

Mob post-workout co

Tom ntej no mus rau lub ntsiab khoom xyaw ntawm cov cocktail yog ntxiv txiv hmab txiv ntoo thiab tsis yog ib tug zaub, tab sis ib tug tiag tiag burning paprika. Thiab nws yog pab tau cov ntsiab lus ntawm biologically active tshuaj uas favorably cuam tshuam rau circulatory system, ntshav diluting thiab inhibiting lub tsim ntawm cov ntshav txhaws. Nyob rau hauv tas li ntawd, paprika accelerates tus assimilation ntawm cov as-ham.

Mob post-ce haus nrog hlawv capsicum siav nyob rau hauv cov nram qab no ua ntu zus:

1. Lub rab tais yog poured 200 ml ntawm cov dej.
2. Sab saum toj nchuav 400 g ntawm tsawg-roj tsev cheese.
3. Qhov kawg uas ntxiv diav av liab kua txob.
4. Tag nrho cov khoom xyaw yog whipped kom txog thaum tus, tuab loj nyob rau hauv moderation.

Mob cocktail npaj. Nws yuav siv tau raws li ib tug post-workout thiab thoob plaws hauv lub hnub.

Protein co nrog pos nphuab tsw

Cov neeg uas koom nyob rau hauv lub gym tom qab ib tug workout yog ib qho tseem ceeb los ob leeg protein thiab carbohydrate, los yog lub zog, nyob rau hauv cia. Yog li ntawd, thaum xaiv ib tug tshuaj protein co yog ib qho tseem ceeb them sai sai rau nws tus nqi noj haus. Qhov tseeb tiag mas, yog tias lub ntsiab lus ntawm cov protein thiab muaj roj yuav nyob ib theem siab, thiab muaj roj - uas tsis muaj. Tej tus nqi noj haus muab ib tug dej cawv npaj los ntawm cov hauv qab no daim ntawv qhia. Nws muaj 34 g protein, 26 g rog, thiab tsawg tshaj li 4 grams ntawm carbohydrates.

Yuav kom npaj ib tug cua protein (protein) cocktail nrog ib tug nplua nuj pos nphuab tsw, koj yuav tsum nplawg nyob rau hauv tes rab tais xwb peb cov khoom xyaw. Kom zoo rau cov protein tshuav tas yuav cov mis nyuj 1.5% (200 ml), tsev cheese (200 g) thiab 100 g ntawm tshiab los yog khov txiv pos nphuab. Qhov no cocktail yog tsis tsuas siab restore lub hwj chim, tab sis kuj muab ib tug zoo mus ob peb vas rau tag nrho lub hnub.

Oat haus nrog cheese thiab Kua

Yuav luag 800 mL co uas muaj protein cov ntsiab lus yuav tsum tau ua los ntawm kev npaj rau nws raws li nram qab no daim ntawv qhia:

1. Oatmeal (100 g) raug nchuav dej rau 10 feeb, kom nws yog zoo swelled.
2. Apples (2 pcs.) Yog cleared los ntawm cov tub ntxhais. Peel thiaj yuav laug raws li nws yog ib tug ntxiv qhov uas fiber.
3. Yuav kom npaj 200 g ntawm mis hwv.
4. Tam sim no rau tag nrho cov npaj cov khoom xyaw (oatmeal, tsev cheese thiab apples) yog loaded rau hauv lub rab khob thiab meej yeej mus txog rau thaum tus.

Protein cocktail tom qab kev kawm nrog oatmeal muaj 45 g protein, 110 g carbohydrates thiab 7 g rog. Nws muaj peev xwm haus dej haus rau 2 koob tshuaj. Tus thawj lub sij hawm - ib nrab ib teev tom qab cov kev cob qhia, thiab lwm yam - mus rau lub tom ntej no noj mov nyob rau hauv 2-3 lub sij hawm.

Blueberry co nrog yogurt

Qhov no cocktail yuav hu ua tsis yog ib tug muaj protein ntau, thiab carbohydrate. Piav yooj yim heev: protein cov ntsiab lus, raws li tau zoo raws li muaj roj, nws yog tsawg tsawg, thiab carbohydrates yog tag nrho '60 Nws siv yog pom zoo kom ncaws pob rau rov qab los ntawm muaj zog tom qab qoj ib ce.

Qhob cocktail tom qab ib tug workout yog siav sai sai heev thiab yooj yim:

1. Nyob rau hauv lub tais ntawm ib rab nchuav 60 g ntawm qhuav oat cereal "Hercules".
2. Tom qab ntxiv peeled txiv tsawb thiab 60 g ntawm khov bilberries. Koj tseem yuav tau txais tshiab berries, tab sis nrog ib tug khov haus dej yog ib tug ntau refreshing.
3. Qhov kawg ntawm oatmeal thiab txiv hmab txiv ntoo yog sau nrog tej yam ntuj tso kua mis nyeem qaub nrog muaj roj tsawg thiab tsis muaj additives. Cia li xav tau hais txog 300 los yog 400 g ntawm fermented mis nyuj cov khoom. Nws yog ua tau mus ntxiv tsawg dua ntawm yogurt, ces tus haus yuav muaj ntau zoo li ib tug smoothie tshaj ib tug dej cawv.

Cocktail tom qab qoj ib ce rau poob

Cov nram qab no 2 zaub mov txawv ntawm cocktails tsis tsuas txhawb poob tom qab ib tug workout nyob rau hauv lub gym, tab sis kuj muaj ib tug zoo ntxim rau cov chaw ua hauj lwm ntawm tag nrho digestive system. Qhov no yog piav los ntawm muaj khoom noj siv mis nyob rau hauv muaj pes tsawg leeg thiab muaj fiber ntau.

Cocktails tom qab ib tug workout hauv tsev, koj muaj peev xwm npaj raws li nram no cov zaub mov txawv:

1. Lub chaw rab khob uas muaj cov 300 ml ntawm txiv maj phaub mis nyuj (yuav hloov ib cov pa uas tsis muaj roj), kefir 1% (200 ml), ib diav ntawm zib ntab thiab kua peeled thiab sliced hauv me me pieces kiwi. Ces tag nrho cov khoom xyaw yog kom huv si yeej kom txog thaum homogenous. protein cov ntsiab lus nyob rau hauv ib tug dej cawv ntawm 21 g rog - 17 g carbohydrates - 10 g.
2. Siv cov immersion rab nyob rau hauv ib tug sib sib zog nqus iav yog av mus rau ib tug lub xeev ntawm pos puree (150 g). Ces txiv hmab txiv ntoo loj yog poured cov mis nyuj thiab yoghurt roj 1.5% (200 ml). Cov khoom xyaw zoo whipped dua, thiab ces ib tug dej cawv yuav poured mus rau hauv tsom iav. Protein cov ntsiab lus nyob rau ntawd yog 17 g Rog - 6 g, carbohydrate - 24 g.