Dab tsi yog qhov zoo tshaj plaws tom qab kev ua haujlwm co?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Tus nqi ntawm cov protein uas ib tug neeg yuav tsum tau txais los ntawm cov zaub mov, raws li kev tawm dag zog ib txwm, yog 1.4 g ib kg ntawm lub cev hnyav. Cov kws ncaws pob kws tshaj lij thiab cov neeg uas koom nrog kev ua haujlwm hnyav hnyav yuav tsum nce qhov ntim no los ntawm lwm qhov thiab ib nrab zaug. Tej zaum nws yuav zoo li coj txawv txawv rau ntau, tab sis cov khoom noj muaj protein ua rau ob qho tib si poob thiab cov leeg nqaij tib lub sijhawm. Yog li ntawd, rau cov neeg uas xav kom tshem tawm cov phaus ntxiv, thiab cov neeg uas mus workouts cia li mus "tso", protein shakes yuav pab tau. Peb yuav qhia rau koj paub meej yuav ua li cas ua noj lawv hauv peb tsab xov xwm.

Protein co: haus ua ntej lossis tom qab ua haujlwm

Cov lus nug uas tseem muaj teeb meem: thaum twg haus cov protein co? Kev siv lub zog haus yog tso cai ob peb teev ua ntej pib kev tawm dag zog hnyav lossis hauv 30-60 feeb tom qab nws xaus. Zoo dua, noj cov amino acids complex ib nrab ib teev ua ntej pib cov chav kawm, uas lub cev yuav tau txais lub zog thaum lub sij hawm ib ce, thiab tsis ua puas.mob plab.

Kev haus dej cawv tom qab kev tawm dag zog tsuas yog qhov koj yuav tsum tau rov zoo. Lub sijhawm no, lub cev tsis muaj zaub mov zoo absorbs cov as-ham zoo tshaj plaws, uas ua rau kev siv cov dej qab zib protein.

High Protein Shake

Feem ntau cov kws ncaws pob nyiam siv whey protein hauv lawv cov kev ua haujlwm tom qab ua haujlwm. Koj tuaj yeem ntxiv cov protein thaum ua cov dej haus hauv tsev, yog li ua rau lawv cov khoom noj muaj txiaj ntsig thiab lub zog muaj zog.

Cov leeg nqaij loj hlob tom qab Kev Ua Haujlwm Caw muaj yuav luag 132g ntawm cov protein ib 1400ml ntawm cov khoom. Muab qhov tseeb tias tsuas yog 40 g ntawm cov protein tau zom hauv ib lub sijhawm thiab nws nyuaj heev rau haus yuav luag ib thiab ib nrab litres ntawm cov kua ib zaug, nws raug nquahu kom faib cov txiaj ntsig tau rau hauv 3 koob tshuaj, txhua 2 teev.

Txhawm rau ua kom muaj protein ntau co nrog ntxiv whey protein, koj yuav tsum muab cov khoom xyaw rau hauv ib lub tais. Cov no yog skimmed mis nyuj (400 ml), 2 khob skimmed tsev cheese, 4 scoops ntawm cov kaus poom protein (16 g ntawm protein nyob rau hauv txhua daim), ob peb tablespoons Greek yogurt, raspberries (100 g) thiab txiv tsawb rau tsw. Koj tseem tuaj yeem tso cov hmoov protein tawm hauv koj cov co, uas yuav muab rau koj nyob ib ncig ntawm 64g ntawm cov protein, uas zoo nkauj heev.

Qe smoothie nrog zib ntab

Qee tus neeg ncaws pob tom qab kev cob qhia nyiam siv lub qe shakes ua lwm txoj rau mis nyuj thiabfermented mis nyuj protein haus. Qhov no yog vim lub fact tias qe protein yog absorbed sai npaum li cas ntawm cov mis nyuj protein, uas txhais tau hais tias lub rov qab ntawm lub zog thiab cov leeg nqaij yuav tshwm sim sai dua. Tsis muaj kev pom zoo rau qhov tseeb ntawm cov lus no, yog li ob hom cocktail no tuaj yeem sib cuam tshuam los yog hloov pauv.

Yuav ua kom qe smoothie tom qab kev cob qhia, koj xav tau:

1. Khawb 5 lub qe qaib, txias hauv dej txias thiab tev lawv.
2. Nyob rau hauv ib khob ntawm ib tug immersion blender, ncuav 200 ml ntawm mis nyuj, 1 qe tag nrho thiab 4 qe dawb los ntawm tus so. Rau saj, ib teaspoon ntawm kua zib mu ntxiv rau lub cocktail.
3. Txhua cov khoom xyaw tau nplawm kom huv si, tom qab ntawd cov dej haus tuaj yeem txiav txim siab npaj haus.

Cov khoom noj khoom haus no muaj 30 g ntawm cov protein thiab 10 g ntawm cov rog thiab carbohydrates.

Quick protein co nrog tsev cheese

Cov neeg feem coob tom qab kev cob qhia nyiam npaj cov protein shakes raws li cov khoom siv mis nyuj. Mis, kefir, tsev cheese muaj ib tug txaus tus nqi ntawm lub tsev protein nyob rau hauv muaj pes tsawg leeg. Thiab qhov no tsuas yog qhov koj xav tau los txhawb cov leeg nqaij tom qab kev tawm dag zog lub cev.

Qhov yooj yim tshaj plaws tom qab ua haujlwm protein co koj tuaj yeem ua nrog peb cov khoom xyaw xwb. Ua li no, mis nyuj (250 ml), tsev cheese (100 g) thiab ib tug txiv tsawb siav yog huv si whipped nyob rau hauv ib lub tais blender. Raws li kev ua haujlwm yooj yim hauv ib feeb, koj tuaj yeem npaj ib qho kev noj qab haus huv thiab noj qab haus huv cocktail. Los ntawm txoj kev, tag nrho cov khoom xyaw koj xav tauxaiv nrog qhov tsawg kawg nkaus feem pua ntawm cov rog.

Ib qho khoom noj muaj txiaj ntsig ntau dua tuaj yeem ua los ntawm kev hloov ib qho ntawm cov khoom xyaw hauv nws (txiv tsawb) nrog cocoa hmoov. Whipping zog nyob rau hauv ib lub tais blender ua ib tug qab thiab noj qab nyob zoo chocolate haus.

Txhawm rau npaj ib qho dej cawv tom qab kev cob qhia hauv tsev, koj yuav tsum tau tuav hauv ib rab 100 g ntawm tsev cheese, ib khob mis nyuj nrog roj cov ntsiab lus ntawm 1.6% thiab ib tablespoon ntawm cocoa hmoov zoo. Cov ntsiab lus ntawm cov protein nyob rau hauv muaj pes tsawg leeg ntawm xws li ib tug haus dej yog 28 g, rog - 4 g, thiab carbohydrates - 9 g.

Natural Banana Protein Shake

Rau cov nqaij leeg nrawm tom qab kev cob qhia, ntau tus neeg ncaws pob nyiam haus cov dej cawv no:

1. Ncuav 220 ml ntawm cov mis nyuj uas muaj feem pua ntawm cov roj qis tshaj plaws rau hauv lub tais ntawm lub tshuab ua haujlwm ruaj khov.
2. Ntxiv 50g tsev cheese tsis muaj rog thiab tawv-boiled qe dawb.
3. Kawg, zib ntab (1 tablespoon), txiv tsawb thiab txiv roj roj (1 teaspoon) ntxiv rau lwm cov khoom xyaw.
4. Txhua cov khoom xyaw tau nplawm kom huv si, tom qab ntawd cov dej haus tau nchuav rau hauv khob.

Nws raug nquahu kom npaj cov cocktail tom qab kev cob qhia tam sim tom qab kev cob qhia thiab haus tsis pub dhau 45 feeb tom qab lawv ua tiav.

Egg White Shake

Y Yuav luag 35g ntawm cov protein muaj nyob hauv daim ntawv qhia protein co hauv qab no. Nws yog npaj rau lub hauv paus ntawm qe dawb nrog ntxiv ntawm yolk, tsev cheese thiab txiv tsawb. Yog ibhaus xws li ib tug cocktail tam sim ntawd tom qab ib tug workout, koj muaj peev xwm kho cov nqaij ntshiv sai. Tsis tas li ntawd, raws li koj paub, cov protein uas muaj nyob rau hauv cov qe yog absorbed sai dua, uas txhais tau hais tias xws li ib tug cocktail tom qab kev cob qhia yuav coj cov txiaj ntsig siab tshaj plaws rau lub cev.

Y Txhawm rau npaj lub qe cocktail, tuav 1 qe nyoos thiab 5 proteins, tsev cheese (50 g), txiv tsawb thiab 100 ml dej hauv lub tais. Lub resulting haus yuav tsum tau qaug dej qaug cawv tam sim ntawd tom qab kev npaj. Txij li cov qe nyoos yog siv rau lub cocktail, yuav tsum tau saib xyuas kom zoo zoo kom ntub lawv ua ntej haus.

Ntsim co tom qab ua haujlwm

Nyob rau tom ntej no cocktail, tsis yog txiv hmab txiv ntoo lossis zaub yog ntxiv rau cov khoom xyaw tseem ceeb, tab sis yog paprika tiag tiag. Thiab nws muaj txiaj ntsig zoo rau cov ntsiab lus ntawm cov tshuaj lom neeg lom neeg uas muaj txiaj ntsig zoo ntawm cov hlab ntshav, ua kom cov ntshav thiab tiv thaiv kev tsim cov ntshav txhaws. Tsis tas li ntawd, paprika accelerates qhov nqus ntawm cov as-ham.

Ib qho ntsim tom qab ua haujlwm cocktail nrog paprika kub yog npaj rau hauv qab no:

1. 200 ml dej yog nchuav rau hauv lub tais blender.
2. 400 g ntawm tsev cheese yog nchuav rau saum.
3. Ib teaspoon av liab paprika ntxiv kawg.
4. Txhua cov khoom xyaw yog nplawm kom txog thaum tau txais homogeneous, tuab tuab.

Spicy cocktail npaj txhij. Nws tuaj yeem noj tau ob qho tib si tom qab kev cob qhia thiab thaum nruab hnub.

Strawberry Flavored Protein Shake

Cov neeg ua haujlwm tawm hauv lub gym, tom qabkev cob qhia, nws yog ib qho tseem ceeb kom rov qab tau cov protein thiab carbohydrate, los yog lub zog, reserves. Yog li ntawd, thaum xaiv ib daim ntawv qhia protein co, nws yog ib qho tseem ceeb uas yuav tau xyuam xim rau nws cov khoom noj muaj txiaj ntsig. Qhov zoo tshaj plaws, yog tias cov ntsiab lus ntawm cov protein thiab cov rog yog siab, thiab cov rog tsawg. Qhov khoom noj muaj txiaj ntsig no yog muab los ntawm ib qho cocktail npaj raws li daim ntawv qhia hauv qab no. Nws muaj 34 g ntawm cov protein, 26 g rog thiab tsawg dua 4 g ntawm carbohydrates.

Txhawm rau npaj cov protein zoo (cov protein) co nrog cov nplua nuj strawberry tsw, koj yuav tsum nplawm tsuas yog peb cov khoom xyaw rau hauv lub tais ntawm ib qho kev sib xyaw ua ke. Txhawm rau rov ua kom cov protein tshuav, koj yuav xav tau 1.5% mis nyuj (200 ml), tsev cheese (200 g) thiab 100 g tshiab los yog khov strawberries. Xws li ib tug cocktail yuav tsis tsuas yog tag nrho cov zog, tab sis kuj muab lub siab zoo rau tag nrho ib hnub.

YOatmeal Cocktail nrog tsev cheese thiab txiv apple

Yuav luag 800ml ntawm no cov protein ntau co tuaj yeem ua tau siv cov ntawv qhia hauv qab no:

1. Oatmeal (100 g) yog nchuav nrog dej rau 10 feeb kom o zoo.
2. txiv apples (2 pcs.) yog tev. Cov tawv nqaij tuaj yeem tso rau ntawm nws vim nws muab cov fiber ntau ntxiv.
3. Npaj 200 g tsev cheese tsis muaj rog.
4. Tam sim no tag nrho cov khoom xyaw npaj (oatmeal, tsev cheese thiab txiv apples) tau ntim rau hauv lub tais blender thiab ua tib zoo tuav kom txog thaum tus.

Protein co tom qab workout nrogoatmeal muaj 45 g ntawm cov protein, 110 g ntawm carbohydrates thiab 7 g rog. Nws tuaj yeem haus 2 koob tshuaj. Thawj zaug - ib nrab teev tom qab kev cob qhia, thiab qhov thib ob - nrog rau pluas noj tom ntej hauv 2-3 teev.

YBlueberry yogurt smoothie

Cocktail no tuaj yeem hu tsis yog protein, tab sis carbohydrate. Txhua yam tau piav qhia yooj yim heev: cov ntsiab lus ntawm cov protein, zoo li cov rog, muaj tsawg hauv nws, thiab muaj ntau txog 60 g ntawm carbohydrates. Nws pom zoo siv rau cov neeg ncaws pob kom rov qab muaj zog reserves tom qab qoj ib ce.

Kev ua haujlwm tom qab kev ua haujlwm hauv tsev yog nrawm thiab yooj yim ua:

1. Ncuav 60 g ntawm qhuav oatmeal "Hercules" rau hauv lub tais.
2. Ua raws li cov txiv tsawb peeled thiab 60 g ntawm khov blueberries. Koj tuaj yeem noj cov txiv hmab txiv ntoo tshiab, tab sis nrog cov dej khov khov ua rau nws hloov mus ua kom muaj zog dua.
3. Thaum kawg, oatmeal thiab txiv hmab txiv ntoo yog nchuav nrog ntuj yogurt nrog cov feem pua ntawm cov roj tsawg thiab tsis muaj tshuaj ntxiv. Nyob rau hauv tag nrho, koj yuav xav tau txog 300 los yog 400 g ntawm no fermented mis nyuj khoom. Koj tuaj yeem ntxiv yogurt tsawg dua, ces cov dej haus yuav zoo li smoothie dua li co.

Post workout co kom poob phaus

Cov nram qab no 2 cocktail zaub mov txawv tsis tsuas yog txhawb kev poob phaus tom qab kev tawm dag zog hauv lub gym, tab sis kuj muaj txiaj ntsig zoo rau tag nrho lub plab zom mov. Qhov no tau piav qhia los ntawm qhov muaj fermented mis nyuj cov khoom nyob rau hauv muaj pes tsawg leeg thiab siab fiber ntau.

Cocktails tom qab kev cob qhia hauv tsev tuaj yeem ua tauua noj raws li cov zaub mov nram qab no:

1. 300 ml ntawm txiv maj phaub mis nyuj (tuaj yeem hloov nrog cov mis tsis muaj rog), kefir 1% (200 ml), ib tablespoon ntawm kua zib mu thiab tev thiab txiav mus rau hauv me me pieces ntawm kiwi yog poured rau hauv lub tais ntawm ib tug nyob twj ywm blender. Tom qab ntawd tag nrho cov khoom xyaw yog whipped kom txog thaum ib homogeneous sib xws. Cov ntsiab lus ntawm cov protein nyob rau hauv xws li ib tug cocktail yog 21 g, rog - 17 g, carbohydrates - 10 g.
2. YSiv lub tshuab immersion, tshiab raspberries (150 g) yog av rau lub xeev puree nyob rau hauv ib lub khob tob. Tom qab ntawd mis nyuj thiab yogurt nrog ib tug muaj roj cov ntsiab lus ntawm 1.5% (200 ml txhua) yog poured rau hauv lub Berry loj. Cov khoom xyaw raug ntaus zoo dua, tom qab ntawd cov dej cawv tuaj yeem nchuav rau hauv iav. Cov ntsiab lus protein hauv nws yog 17 g, rog - 6 g, carbohydrates - 24 g.