He aha lama hoʻohuihui ma hope me ka mea e pono ai?

I ka nui o ka kumuʻiʻo i kekahi e loaʻa mai ai malalo iho a hiki i ka pololei, hana aʻo mea 1.4 nā huna no kilogram o ke kino ke kaumaha. Mea Pâʻani 'âlapa a me kanaka, ka poe i komo i loko o kaumaha physical ka hana, e mahuahua keia buke nō hapalua. No ka mea he nui ia i mea malihini, akā, kumuʻiʻo ai ka poʻea pau i nā kaupaona poho, a ma ka mea ia manawa hana Muscle. Nolaila, o ka poe kanaka ka poe i makemake e pakele o keu kilograms, a me ka poe e hele ana ma aʻo e hōʻoia 'ia "EII ni mai" e e pono keia mau mea kumuʻiʻo Haalulu iho. About pehea ka mea, e pono e hoomakaukau, hōʻike ma ka au mamuli i loko o kā mākou 'atikala.

Kumuʻiʻo lama hoʻohuihui: i ka inu mua ma hope o ka workout a

I ka ninau i no koe controversial: ka wā e inu i ka kumuʻiʻo e lulu? I ka hoʻohana 'ia o ka ikehu inu ua aeia'ku ia no ka mau o ka hola mua ikaika hoounauna a ma 30-60 minuke ma hope o kona panina. Maikaʻi nō naʻe, lawe i ka hapalua hora ma mua o ka hoʻomaka 'ana o ka papa o'amino nāʻakika eiiieaen, o a ke kino, e paka ikehu i hoʻokō', aʻaʻole luku Muscle nuipa a.

Inu i ka lama hoʻohuihui ma hope o ka workout mea e pono ke MOKUNA LXI. I keia manawa emaciated kino maikaʻi loa absorbs ka mahuaola, a hōʻoiaʻiʻo i ka hoʻohana 'ana o ke kumuʻiʻo kea.

Lama hoʻohuihui me kiʻekiʻe kumuʻiʻo maʻiʻo

Most 'oihana' âlapa makemake e hoʻohana i ka makaukau o ka puka paha-workout kea whey kumuʻiʻo. Pākuʻi i ka kumuʻiʻo, a hiki ia i ka hale hoʻomākaukau nā mea inu, ma laila ka hoʻomaikaʻi lākou'aiaola a me ka caloric waiwai.

Lama hoʻohuihui ma hope o aʻo no ka Muscle ulu, i hoomakaukauiaʻi e like me ka hahai ana beauty, he ma kahi o 132 g. Kumuʻiʻo huahana i ka 1400 ml. E noonoo pono i ka mea e inu i ka manawa o 40 wale nō nā huna digestible kumuʻiʻo a kokoke hapalua hano o ka loli kokeʻano paʻakikī, kūpono ka leo ua kupono no i puunaue i 3 nā māhele na 2 h.

E hoomakaukau ai i ka lama hoʻohuihui me ka maʻiʻo kiʻekiʻe o ke kumuʻiʻo a me ka hou o ka lāʻau lapaʻau kumuʻiʻo pono e pili ana i ka, pola bola eono nā mea hoʻohui. Kēia skim waiu (400 ml), 2 kīʻaha skim ka bata, 4 scoops canned kumuʻiʻo (16 g. Kumuʻiʻo no spoonful) hui tablespoons Greek yogurt, raspberries (100 g) a me ka maiʻa no kaʻaiʻana. Hiki ole e hoʻohuiʻia i loko o nā pahu pauka kumuʻiʻo lama hoʻohuihui, akā, ke kumuʻiʻo maʻiʻo i loko o ka mea, e ia ma kahi o 64 nā huna, i mea no hoi he maikai.

Eggnog me ka meli

Kekahi 'âlapa makemake e hoʻohana ma hope o workouts eggnog like i kekahi koho e ka waiu a me ka haleʻuwī waiū kumuʻiʻo inu. O ke kumu ho i ka mea e hua kumuʻiʻo e hōʻuluʻulu waiu hou koke, a 'o ia hoʻi i ka loaa ana o ka ikaika a me ka Muscle hale e e wikiwiki. Aia mea i kona manaʻo ma loko o ka pono o keia olelo, aole ia i nei, no laila, i kēia mau 'ano mau o ka lama hoʻohuihui hiki ke hoopuni interchanged a koho' ē aʻe.

E hoomakaukau eggnog ma hope o workouts, oe e:

1. 5 kukeʻana hoolapalapaia hua paha, e hoomaalili ia i ka wai huihui, a ua holoiʻia mai ka iwi.
2. Ka lima, pola kīʻaha ninini 200 ml o ka waiū, a pau hua 1 a 4, mai ke koena o ke kumuʻiʻo. No kaʻono lama hoʻohuihui e hoʻohuiʻia i loko o ke kinowai ai ka meli kī moe.
3. A pau na nā mea hoʻohui i pepa hahau, ma hope i ka inu hiki ke manao ia e hoomakaukau ai no ka hoʻohana.

Kēia nutrient lama hoʻohuihui hoopii 30 g. Kumuʻiʻo a me 10 g. Momona a me carbohydrates.

A ola kumuʻiʻo Haalulu iho me ka holika me ka waiū

Ka hapanui o kanaka makemake i ke kukeʻana ma hope o ka workout kumuʻiʻo Haalulu iho ma luna o ke kumu o ka haleʻuwī waiū huahana. Waiu, yogurt, e eiooaa? Me ka waiū iloko i lawa ka nui o ke kumuʻiʻo i loko o ka hale. A me keia mea e like mea e pono ai e hoʻoulu Muscle ulu ma hope no ka maluhiluhi hoʻokō '.

Ke simplest kumuʻiʻo Haalulu iho ma hope o ka workout hiki ke hoomakaukau wale ekolu nā mea hoʻohui. No kēia mea i loko o ka pola o ka, pola loa hahau waiu (250 ml), e eiooaa? Me ka waiū (100 g) a me ka pala maiʻa. E like me ka hopena o ka poe noonoo ole hana i loko o ka mea o minuke oe ke kahu ke ola a me ka nutritious inu. Ma ke ala, na nā mea hoʻohui a pau e pono e koho i ka palena iki pakeneka o ka momona.

E like hou'aiaola kumuʻiʻo inu i ke hoomakaukau ia e ke kūapoʻana i kekahi o nā nā mea hoʻohui maloko (maia) cocoa ka pauka. E like me ka hopena o ka mālama nui kēia hili i loko o ka, pola bola huli ono a me ka nutritious kokoleka inu.

E hoomakaukau ai i ka lama hoʻohuihui ma hope aʻo i loko o ka hale pono e hahau i kekahi, pola 100 nā huna o ka waiū, he aniani o ka waiu momona maʻiʻo o 1,6%, a me kona mea e like tablespoon cocoa ka pauka. Ke kumuʻiʻo maʻiʻo ma o ka haku mele 'ana o kēia mea inu, he 28 g., Momona - 4 g., Carbohydrate a - 9 g.

Natural kumuʻiʻo Haalulu iho me ka maia

No ka hōʻeleu i Muscle ka ulu ana ma hope o aʻo, he nui 'âlapa makemake e inu i kēia lama hoʻohuihui:

1. Na wahi bola, pola ninini 220 ml o ka waiū a me ka haahaa pakeneka o ka momona.
2. Add 50 g. O ka momona-noa yogurt a me ka kumuʻiʻo hoolapalapaia Kepakailiula.
3. Ma ka liʻiliʻi loa o ka 'ē aʻe nā mea hoʻohui i hoʻohuiʻia ka meli (1 tbsp, gula,), maia a me ka oliva aila (1 HR. Gula,).
4. A pau na nā mea hoʻohui i pepa hahau, ma hope i ka ka mea inu ua nininiʻia i loko o ke aniani.

Oia ka lama hoʻohuihui ma hope aʻo mea kupono ke kukeʻana koke ma hope o ka papa, a me ka hoʻohana 'ole ma hope o 45 minuke ma hope o kā lākou paʻaʻana.

Lama hoʻohuihui ka nānā 'ana ma ka hua' oiaʻiʻo ma loko

Kokoke 35 g. O ke kumuʻiʻo na i loko o ka haku mele 'ana kumuʻiʻo inu hoomakaukauiaʻi e like me ka hahai ana beauty. Ua Ua hoomakaukauia ma luna o ke kumu o ka hua manu yolk nā polokina, a me ka mea hou, me ka waiū a me ka maiʻa. Inā 'oe e inu i ka Haalulu iho koke ma hope o kou workout, e hiki hoʻihoʻi Muscle wikiwiki. Eia hou, e like me kou ike, he kumuʻiʻo loaʻa i loko o hua paha, koke hōʻuluʻulu manaʻo, a, nolaila, he lama hoʻohuihui ma hope o ka workout, e lawe mai i kā mākou pomaikai i ke kino.

E hoomakaukau eggnog pono i loko o ka, pola bola hahau kekahi manga hua a me ka 5 kumuʻiʻo ka bata (50 nā huna), maia a me 100 ml o ka wai. Na ka mea inu E e inu koke ma hope o ko lakou hoomakaukau ana. Mai na cocktails hoʻohana no ka maka hua paha, e pono e lawe malama o ko lākou lawe ia'ku, lapaʻau mua inu soda.

Huʻi kia-workout Haalulu iho

Next i ka papa kuhikuhiE nā mea hoʻohui o ka lama hoʻohuihui ua hou i ka hua, aʻaʻole i kaʻai, akā, he maoli ahi paprika. A ia mea pono ka maʻiʻo o biologically hana waiwai ka circulatory'ōnaehana, koko nāu, a inhibiting i ke kahua o ke koko clots i loaʻa iā aloha ia. Eia hou kekahi, paprika hōʻeleu i ke kaʻaluna o māhuaola.

Huʻi kia-me ka inu me ke ahi capsicum moʻa ma ke kēia kaʻina:

1. Ke, pola bola ua ninini 200 ml o ka wai.
2. Top ninini 400 g. O haʻahaʻa-momona e eiooaa? Me ka waiū.
3. Ka hope mea hou teaspoon lepo ula kekahi pahūpahū.
4. A pau na nā mea hoʻohui i hahau a laumania, ao nuipa a maʻia.

Huʻi lama hoʻohuihui makaukau. Ua hiki ke hoʻohana i ka pou-workout, a ma ka lā.

Kumuʻiʻo Haalulu iho me ka'ōhelo papaʻono

People ka poe i hana i loko o ka hale haʻuki ma hope o ka workout mea nui nā kumuʻiʻo a me ka carbohydrate, a me ka ikehu i ka hoihoi, i loko o ke koe nō. Nolaila, i ka wa koho o ka kuhikuhi kumuʻiʻo Haalulu mea nui nō ia e lohe i kona'aiaola nui. Maikaʻi loa, ina ka maʻiʻo o ka kumuʻiʻo a me ka momona nō ia ma ka pae kiʻekiʻe, a me ka momona - haʻahaʻa. Oia'aiaola waiwai hoʻolako i ka lama hoʻohuihui hoomakaukau ia e ka penei beauty. Ua be 34 g. Kumuʻiʻo, 26 g. Momona, a me ka emi o 4 nā huna o carbohydrates.

E hoomakaukau i kaʻono kumuʻiʻo (kumuʻiʻo) lama hoʻohuihui me ka waiwai'ōhelo papaʻono, e pono e hahau i loko o ka lima, pola bola pono ekolu nā mea hoʻohui. E loaa i ke kumuʻiʻo koena pono e pono ai ka waiū 1.5% (200 ml), e eiooaa? Me ka waiū (200 g) a me 100 g. O hou ole paʻahau strawberries. Kēia lama hoʻohuihuiʻia,ʻaʻole wale maopopo e hoihoi mana, akā, i haawi aku i ka naʻau i loko maikai no ka mea a pau ka lā.

Oat inu me ka waiū a me ka ohia

Ua aneane 800 ML lulu me ka kiʻekiʻe kumuʻiʻo maʻiʻo hiki ke loaa ma ka hoomakaukau ana ia e like me ka mea kēia beauty:

1. Oatmeal (100 g) i ninini i ka wai no 10 minuke, no ka mea, ua pono i pehu.
2. Mele (2 pcs.) O mao mai o ka Kora naʻEsau. Ihi hiki e waiho me ia mea he hou kumu o ka puluniu.
3. E hoomakaukau 200 g. O ka skim ka bata.
4. Ano, e ka waiwai maluna i loko o ka, pola kīʻaha a pau i ka hoomakaukau nā mea hoʻohui (oatmeal, e eiooaa? Me ka waiū a me na ohia) a loa pepehi hou a hiki i laumania.

Kumuʻiʻo lama hoʻohuihui ma hope o nooaai me oatmeal maupaʻa 45 g. Kumuʻiʻo, 110 g. Carbohydrates a me 7 g. Momona. Ua hiki ke inu i 2 nā māhele. Ka mua manawa - hapalua o ka hola ma hope o ka aʻo, a me ka mea 'ē aʻe - i ka mea e hiki mai ai i loko o 2-3 hola.

Blueberry Haalulu iho me ka yogurt

Kēia lama hoʻohuihui hiki ke kapa ole ke kumuʻiʻo, a me ka carbohydrate. Wehewehe loa puni hoʻi: kumuʻiʻo maʻiʻo, like hoʻi me kaikea, ia mea haʻahaʻa, a me carbohydrates ka poe ola '60 kona hoʻohana ua pono i ka 'âlapa no ka loaa ana o ka ikaika me ke koe ma hope o hoʻokō'.

Homemade lama hoʻohuihui ma hope o ua moʻa loa koke, a hiki wawe ka he workout:

1. Ma ka pola o ka, pola ninini 60 g. O ka maloo oat cereal "Hercules".
2. Ma hope i hoʻohuiʻia ihi maia a me 60 g. O paʻahau bilberries. E hiki no hoi kiʻi hou hua, akā, me ka paʻahau inu mea he oiʻoluʻoluʻo.
3. I ka pau ana o oatmeal a me ka hua a pau i hoopihaia me ka maoli yogurt me ka haʻahaʻa-momona, aʻaʻohe mea hoʻonui. Just Pono ma kahi o 300 a me 400 g. O kaʻawaʻawa o ka waiu huahana. He hiki ke hui aku emi mai o ka yogurt, alaila, i ka inu, e e hou e like me ka smoothie ma mua o ka lama hoʻohuihui.

Lama hoʻohuihui ma hope o hoʻokō 'no ke kaupaona lilo ana

ʻO kēia 2 ideas o cocktails i hoʻolaulaha wale ke kaupaonaʻana emi ma hope o ka workout i loko o ka hale haʻuki, akā, no hoi i ka maikaʻi ia ma luna o ka hana o ka holoʻokoʻa digestive nenoaiu. Kēia Ua wehewehe ma ke alo o ka haleʻuwī waiū huahana ma o ka haku mele 'ana a me ka kiʻekiʻe ma ka puluniu.

Cocktails ma hope o ka workout ma ka hale, e hiki ke hoomakaukau i ke kēia ideas:

1. Ua piha ka wahi, pola kīʻaha me 300 ml o ka niu waiu (hiki e puku i kaʻike mau haʻahaʻa-momona), kefir 1% (200 ml), he tablespoon o ka meli a me ka wai a ihi a sliced i loko o a liilii kiwi. A laila, na nā mea hoʻohui a pau e pono pepehi hou a homogenous. kumuʻiʻo maʻiʻo ma ka lama hoʻohuihui o 21 g. momona - 17 g. carbohydrates - 10 g.
2. E ho ohana i ke kaiapuni, pola i loko o ka hohonu aniani ka aina a hiki i ka moku'āina o raspberry puree (150 g). A laila, berry nuipa a ua nininiʻia ka waiū a me ka yoghurt momona 1.5% (200 ml). Nā mea hoʻohui maikaʻi hahau hou, a laila, i ka lama hoʻohuihui hiki e ninini i loko o makaaniani. Kumuʻiʻo maʻiʻo ma loko o 17 g. Momona - 6 g., Carbohydrate - 24 g.