{"id":4800,"date":"2024-07-15T06:55:36","date_gmt":"2024-07-15T06:55:36","guid":{"rendered":"https:\/\/vaklife.com\/?p=4800"},"modified":"2024-07-15T06:56:14","modified_gmt":"2024-07-15T06:56:14","slug":"effective-muscle-building-the-significance-of-protein-diet-and-exercise","status":"publish","type":"post","link":"https:\/\/vaklife.com\/tr\/etki\u0307li\u0307-kas-yapimi-protei\u0307n-di\u0307yeti\u0307-ve-egzersi\u0307zi\u0307n-onemi\u0307\/","title":{"rendered":"Etkili Kas Yap\u0131s\u0131: Protein, Diyet ve Egzersizin \u00d6nemi"},"content":{"rendered":"

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Bireylerin \u00e7o\u011fu muhtemelen size kas kazanmak i\u00e7in gereken tek \u015feyin bol miktarda protein t\u00fcketmek oldu\u011funu s\u00f6yleyecektir. Elbette, protein hayati \u00f6nem ta\u015f\u0131r. Sonu\u00e7ta, v\u00fccudunuzun kas k\u00fctlesi geli\u015ftirmek i\u00e7in ihtiya\u00e7 duydu\u011fu yap\u0131 ta\u015flar\u0131n\u0131 sa\u011flamak i\u00e7in diyetinizde yeterli proteine ihtiyac\u0131 vard\u0131r. Sonu\u00e7ta kaslar proteinden olu\u015fur. Ancak sadece proteinle i\u015fe yaramaz. Egzersiz ve beslenme plan\u0131n\u0131z\u0131n geri kalan\u0131na da dikkat etmeniz gerekir.<\/p>\n\n\n\n

Kas Yapmak Neden Proteinden Daha Fazlas\u0131n\u0131 Gerektirir?<\/strong><\/p>\n\n\n\n

Kas kazanmaya \u00e7al\u0131\u015fan bir\u00e7ok ki\u015fi ayn\u0131 zamanda v\u00fccut ya\u011flar\u0131n\u0131 da azaltmak ister. Ancak, bazen bu hedeflere ula\u015fmak i\u00e7in kulland\u0131klar\u0131 y\u00f6ntemler birbiriyle \u00e7eli\u015fir. \u00c7ok fazla protein t\u00fcketirler, bu da bir g\u00fc\u00e7 egzersiz program\u0131 ile birle\u015fti\u011finde ya\u011fs\u0131z k\u00fctlelerini art\u0131rmal\u0131d\u0131r. Bununla birlikte, \"par\u00e7alanmak\" i\u00e7in bireyler genel kalori al\u0131mlar\u0131n\u0131 da b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltabilirler.<\/p>\n\n\n\n

Bu bir endi\u015fe kayna\u011f\u0131 olabilir. Kalori al\u0131m\u0131n\u0131z\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azalt\u0131rsan\u0131z, t\u00fcketti\u011finiz proteinin bir k\u0131sm\u0131 kas b\u00fcy\u00fcmesine yard\u0131mc\u0131 olmak yerine yak\u0131t olarak yak\u0131lacakt\u0131r. Bu nedenle, kas k\u00fctlesini verimli bir \u015fekilde art\u0131rmak i\u00e7in uygun besin oran\u0131n\u0131 ve aktivitenizi destekleyecek yeterli kaloriyi ald\u0131\u011f\u0131n\u0131zdan emin olman\u0131z gerekir.<\/p>\n\n\n\n

Yak\u0131t olarak karbonhidrat kullan\u0131n<\/strong><\/p>\n\n\n\n

    <\/ol>\n\n\n\n

    V\u00fccut geli\u015ftiricilerin karbonhidratlar\u0131 yanl\u0131\u015fl\u0131kla d\u00fc\u015fman olarak g\u00f6rmesi m\u00fcmk\u00fcnd\u00fcr. Ger\u00e7ekten de \u015fekerler ve y\u00fcksek oranda i\u015flenmi\u015f karbonhidratlar v\u00fccuda nadiren fayda sa\u011flar. Ancak uygun t\u00fcrdeki karbonhidratlar, kas kas\u0131lmas\u0131 gibi enerjiyle ilgili faaliyetleri destekler.<\/p>\n\n\n\n

    Karbonhidrat almak i\u00e7in iyi yerler \u015funlard\u0131r: tam tah\u0131llar
    Meyveler, Sebzeler ve Fasulyeler<\/p>\n\n\n\n

    Egzersizinizi beslemek i\u00e7in yeterince karbonhidrat t\u00fcketmezseniz, ald\u0131\u011f\u0131n\u0131z proteinin bir k\u0131sm\u0131n\u0131 yakma riskiyle kar\u015f\u0131 kar\u015f\u0131ya kal\u0131rs\u0131n\u0131z. Bu nedenle, \"mumu iki ucundan yakmay\u0131\" \u00f6nlemek i\u00e7in diyetinizin yeterli miktarda y\u00fcksek kaliteli karbonhidrat i\u00e7erdi\u011finden emin olun.<\/p>\n\n\n\n

    Biraz iyi ya\u011f al\u0131n.<\/strong><\/p>\n\n\n\n

    Baz\u0131 sporcular bazen diyetteki ya\u011f\u0131n de\u011ferini hafife al\u0131rlar. Karbonhidratlar gibi ya\u011flar da haks\u0131z yere olumsuz bir imaja sahip olabilir. Do\u011fru ya\u011f t\u00fcrlerini az miktarda t\u00fcketmek \u00e7ok \u00f6nemlidir. Bunun nedeni, v\u00fccudun diyet lipitlerinin yap\u0131 ta\u015flar\u0131 olarak hizmet eden baz\u0131 kritik ya\u011f asitlerini \u00fcretememesidir. Kas h\u00fccreleri ve di\u011fer t\u00fcm h\u00fccre zarlar\u0131, temel bir yap\u0131sal unsur olarak ya\u011f asitlerine ba\u011fl\u0131d\u0131r. V\u00fccut uzun s\u00fcreli, orta yo\u011funlukta egzersiz i\u00e7in yak\u0131t olarak ya\u011f kullan\u0131r. Kas k\u00fctlesini art\u0131rmak ve v\u00fccut ya\u011f\u0131n\u0131 azaltmak i\u00e7in bir kuvvet antrenman\u0131 program\u0131yla birlikte kullan\u0131labilecek egzersiz t\u00fcr\u00fc tam olarak budur.<\/p>\n\n\n\n

    \u0130yi ya\u011f kaynaklar\u0131 \u015funlard\u0131r:<\/p>\n\n\n\n

    Tohumlar ve Kuruyemi\u015fler
    ya\u011fl\u0131 bal\u0131k
    Zeytinya\u011fl\u0131 avokado<\/p>\n\n\n\n

    Zamanlama ve protein t\u00fcketimi \u00e7ok \u00f6nemlidir.<\/strong><\/p>\n\n\n\n

    Protein kas yap\u0131m\u0131 i\u00e7in gereklidir, ancak kas yap\u0131m\u0131 s\u00f6z konusu oldu\u011funda protein al\u0131m\u0131n\u0131n zamanlamas\u0131 da miktar kadar \u00f6nemlidir.<\/p>\n\n\n\n

    Protein t\u00fcketimi ve kuvvet antrenman\u0131 aktivitelerinin her ikisi de kas protein sentezi (MPS) s\u00fcrecini te\u015fvik eder. Bu nedenle, kilo almak isteyen ki\u015filer g\u00fcn boyunca her \u00f6\u011f\u00fcnde ve at\u0131\u015ft\u0131rmal\u0131kta e\u015fit miktarda protein t\u00fcketmeye \u00e7al\u0131\u015fmal\u0131d\u0131r. Sabahlar\u0131 minimum, \u00f6\u011fle yeme\u011finde biraz daha fazla ve ak\u015fam yeme\u011finde \u00f6nemli miktarda protein al\u0131nan daha normal bir d\u00fczene k\u0131yasla, MPS bu ayarlar alt\u0131nda daha y\u00fcksektir. Ek olarak, yatmadan \u00f6nce 25 graml\u0131k bir protein at\u0131\u015ft\u0131rmas\u0131 gece MPS'yi desteklemeye yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

    MPS i\u00e7in gerekli yap\u0131 ta\u015flar\u0131 hem bitkisel hem de hayvansal protein kaynaklar\u0131nda bulunabilir. Bununla birlikte, \u00e7e\u015fitli proteinler farkl\u0131 oranlarda sindirilip emildi\u011finden, \u00e7e\u015fitli protein kaynaklar\u0131 t\u00fcketmek amino asitlerin v\u00fccuda daha uzun s\u00fcre sal\u0131nmas\u0131n\u0131 sa\u011flayabilir. \u00d6rne\u011fin s\u00fct \u00fcr\u00fcnleri iki proteine sahiptir: kazein ve peynir alt\u0131 suyu. Sporcular genellikle s\u00fct \u00fcr\u00fcnleri proteinlerini kullan\u0131r \u00e7\u00fcnk\u00fc bu proteinler uzun bir s\u00fcre boyunca amino asitlerin s\u00fcrekli sal\u0131n\u0131m\u0131n\u0131 sa\u011flar. Peynir alt\u0131 suyu \"h\u0131zl\u0131 etkili\" bir protein olarak kabul edilir, ancak kazeinin v\u00fccut taraf\u0131ndan emilmesi daha uzun s\u00fcrer.<\/p>\n\n\n\n

    Ancak kas k\u00fctlesi kazanmak i\u00e7in hayvansal proteinlere ihtiyac\u0131n\u0131z yoktur. Vejetaryenler ve veganlar i\u00e7in \u00f6nceden plan yapmalar\u0131 ve genel al\u0131mlar\u0131na dikkat etmeleri halinde kas geli\u015fimini desteklemek i\u00e7in yeterli protein almak m\u00fcmk\u00fcnd\u00fcr.<\/p>\n\n\n\n

    Kas B\u00fcy\u00fcmesi i\u00e7in En \u0130yi Beslenme ve Diyet \u00d6nerileri<\/p>\n\n\n\n

      \n
    1. Ne s\u0131kl\u0131kta yemelisiniz ve protein al\u0131m\u0131n\u0131z\u0131 nas\u0131l da\u011f\u0131tmal\u0131s\u0131n\u0131z?<\/strong><\/li>\n<\/ol>\n\n\n\n

      \u00dc\u00e7 d\u00fczenli \u00f6\u011f\u00fcn ve birka\u00e7 at\u0131\u015ft\u0131rmal\u0131k hedefleyin ve yeme\u011finizi egzersiz rejiminize denk gelecek \u015fekilde planlay\u0131n. Her \u00f6\u011f\u00fcn\u00fcn do\u011fru miktarda protein ve karbonhidrat ile dengelendi\u011finden emin olun. Bu \u015fekilde, v\u00fccudunuzu hem kas protein sentezini te\u015fvik etmek i\u00e7in tutarl\u0131 protein kayna\u011f\u0131 hem de karbonhidratlardan ihtiya\u00e7 duydu\u011fu yak\u0131tla besleyebilirsiniz.<\/p>\n\n\n\n

        \n
      1. Egzersiz yapmadan \u00f6nce nas\u0131l beslenmeliyim?<\/strong><\/li>\n<\/ol>\n\n\n\n

        Antrenman\u0131n\u0131za ba\u015flad\u0131\u011f\u0131n\u0131zda uygun \u015fekilde beslenmi\u015f ve s\u0131v\u0131 alm\u0131\u015f olmal\u0131s\u0131n\u0131z. \u0130ki ila \u00fc\u00e7 saat \u00f6ncesinden iki ila \u00fc\u00e7 bardak su i\u00e7in ve ard\u0131ndan s\u0131v\u0131 almak i\u00e7in 15 ila 20 dakika \u00f6nce bir bardak daha i\u00e7in. Ne t\u00fcr yiyecekler yiyece\u011finiz, yedi\u011finiz zaman ile egzersiz yapt\u0131\u011f\u0131n\u0131z zaman aras\u0131nda ne kadar s\u00fcre oldu\u011funa ba\u011fl\u0131d\u0131r:<\/p>\n\n\n\n

        Sindirmek i\u00e7in birka\u00e7 saatiniz varsa yumurta, yo\u011furt, tam tah\u0131ll\u0131 tost, tam tah\u0131ll\u0131 gevrekler, s\u00fct veya soya s\u00fct\u00fc ve meyve gibi \u00fcr\u00fcnlerden olu\u015fan \"normal\" bir \u00f6\u011f\u00fcn uygun olabilir.
        Protein shake gibi bir \u015fey, egzersiz yapt\u0131\u011f\u0131n\u0131z zamana yak\u0131n bir zamanda t\u00fcketmeyi planl\u0131yorsan\u0131z daha \u00e7abuk sindirilecektir. Sadece smoothie'nizin proteine ek olarak bir karbonhidrat kayna\u011f\u0131 i\u00e7erdi\u011finden emin olun. Bu nedenle, meyve ve sebze (havu\u00e7 veya tatl\u0131 patates gibi) gibi besinleri protein tozu, s\u00fct veya s\u00fct yerine ge\u00e7en maddelerle bir araya getirin. Hatta biraz yulaf ezmesi de ekleyebilirsiniz.<\/p>\n\n\n\n

        Antrenmandan sonra ne yemeliyim?<\/strong><\/p>\n\n\n\n

        Bir egzersiz seans\u0131ndan sonra kaslar\u0131n\u0131z\u0131n iyile\u015fmesine ve yeniden yap\u0131lanmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in 10 ila 20 gram y\u00fcksek kaliteli protein ve bir miktar sa\u011fl\u0131kl\u0131 karbonhidrat gerekir. Kuvvet antrenman\u0131ndan sonra sa\u011fl\u0131kl\u0131 toparlanma g\u0131dalar\u0131 aras\u0131nda bir kutu yo\u011furt, hindi veya f\u0131nd\u0131k ezmeli sandvi\u00e7, meyve ve s\u00fctl\u00fc smoothie veya bir kase m\u0131s\u0131r gevre\u011fi ve meyve say\u0131labilir.<\/p>\n\n\n\n

          \n
        1. \u00d6\u011f\u00fcn aralar\u0131nda sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar nelerdir?<\/strong><\/li>\n<\/ol>\n\n\n\n

          Ayn\u0131 mant\u0131kl\u0131 protein-karbonhidrat oran\u0131 at\u0131\u015ft\u0131rmal\u0131klarda da bulunmal\u0131d\u0131r. Ta\u015f\u0131nabilir ve m\u00fckemmel bir protein\/karbonhidrat oran\u0131 sunan at\u0131\u015ft\u0131rmal\u0131k barlar vard\u0131r. Meyveli s\u00fczme peynir veya yo\u011furt, \u00e7i\u011f sebzeler ve humus ya da tam tah\u0131ll\u0131 kraker ile ha\u015flanm\u0131\u015f yumurta baz\u0131 kolay at\u0131\u015ft\u0131rmal\u0131klard\u0131r.<\/p>\n\n\n\n

            \n
          1. Kilo almadan kas geli\u015ftirmek m\u00fcmk\u00fcn m\u00fc?<\/strong><\/li>\n<\/ol>\n\n\n\n

            V\u00fccudunuz kas kazanmak i\u00e7in daha fazla kaloriye ve besine ihtiya\u00e7 duysa da, bu yiyeceklere a\u015f\u0131r\u0131 d\u00fc\u015fk\u00fcn olabilece\u011finiz anlam\u0131na gelmez. Besleyici ve dengeli bir diyetin yan\u0131 s\u0131ra sa\u011fl\u0131ks\u0131z, ya\u011fl\u0131 veya \u015fekerli g\u0131dalardan al\u0131nan kaloriler, harcad\u0131\u011f\u0131n\u0131zdan daha fazla kalori t\u00fcketirseniz v\u00fccutta ya\u011f olarak birikecektir.<\/p>\n\n\n\n

            Fasulye, tofu, bal\u0131k, k\u00fcmes hayvanlar\u0131 ve az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri gibi ya\u011fs\u0131z protein kaynaklar\u0131n\u0131 se\u00e7mek, v\u00fccudunuzun \u00e7ok fazla kalori t\u00fcketmeden ihtiya\u00e7 duydu\u011fu proteini almas\u0131n\u0131 sa\u011flamaya yard\u0131mc\u0131 olacakt\u0131r. Benzer \u015fekilde, ekstra kalori eklemeden avantaj elde etmek i\u00e7in, sa\u011fl\u0131kl\u0131 karbonhidrat kayna\u011f\u0131 olarak tatl\u0131lar ve i\u015flenmi\u015f ni\u015fastalar yerine tam tah\u0131llar\u0131, meyveleri ve sebzeleri tercih edin.<\/p>\n\n\n\n

            \"Herbalife<\/a>
            Herbalife CR7 Drive Kutu Acai Berry Her Kutu (540 g)<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"

            Bireylerin \u00e7o\u011fu muhtemelen size kas kazanmak i\u00e7in gereken tek \u015feyin bol miktarda protein t\u00fcketmek oldu\u011funu s\u00f6yleyecektir. Elbette, protein hayati \u00f6nem ta\u015f\u0131r. Sonu\u00e7ta, v\u00fccudunuzun kas k\u00fctlesi geli\u015ftirmek i\u00e7in ihtiya\u00e7 duydu\u011fu yap\u0131 ta\u015flar\u0131n\u0131 sa\u011flamak i\u00e7in diyetinizde yeterli proteine ihtiyac\u0131 vard\u0131r. Sonu\u00e7ta, kaslar [...]<\/p>","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Effective Muscle Building: The Significance of Protein, Diet, and Exercise","_seopress_titles_desc":"The majority of individuals would likely tell you that all it takes to gain muscle is to consume an abundance of protein.","_seopress_robots_index":"","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/posts\/4800"}],"collection":[{"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/comments?post=4800"}],"version-history":[{"count":1,"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/posts\/4800\/revisions"}],"predecessor-version":[{"id":4805,"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/posts\/4800\/revisions\/4805"}],"wp:attachment":[{"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/media?parent=4800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/categories?post=4800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vaklife.com\/tr\/wp-json\/wp\/v2\/tags?post=4800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}