Egzersiz öncesi ve sonrası tüketmeniz gereken 5 besin
Kasların en çok yıkıma uğradığı antrenman öncesi ve sonrasında doğru besinler tüketerek antrenmandan maksimum faydayı sağlayabilirsiniz.

Egzersiz öncesinde ve sonrasında yiyeceğiniz besinlerin kalitesi egzersiz performansını ve kilo kontrolünü doğrudan etkiliyor. Spor öncesinde tercih edeceğiniz besin türü, miktarı ve zamanı dikkat edilmesi gereken detaylar arasında yer alıyor. Kasların en çok yıkıma uğradığı antrenman öncesi ve sonrasında doğru besinler tüketerek antrenmandan maksimum faydayı sağlayabilirsiniz.
1. YULAF EZMESİ VEYA MÜSLİ
Antrenman öncesinde yulaf ezmesi veya müsliyi yağsız süt ve yoğurtla birlikte tüketmek hem doyurucu hem de lif açısından zengin beslenmenize yardım eder. Antrenman öncesi gerekli protein ve karbonhidrat almanıza da yardım eden bu menüye çok ağır antrenman yapanlar kuru meyve veya kuru yemiş çeşitleri de ekleyebilir. Ayrıca yulaf ezmesinin üstüne bir miktar tarçın ekleyerek ani kan şekeri artışının da önüne geçebilirsiniz.
2. TAM TAHILLI EKMEK, PEYNİR VE DOMATES
Hafif bir atıştırmalık olarak bir iki ince dilim tam tahıllı ekmek yanında bir parça az yağlı peynir ve domatesi birlikte tüketerek antrenman öncesi ihtiyacınız olan enerjiyi sağlayabilirsiniz. Menüye bir parça salatalık ve yoğurt ekleyerek daha doyurucu bir seçenek haline getirebilirsiniz.
3. SANDVİÇ VE AYRAN
Antrenman sonrasında karbonhidrattan zengin besinler tercih edebilirsiniz. Tam tahıllı ekmek arasına biraz peynir, ton balığı, somon füme veya hindi füme seçeneklerinden istediğinizi ekleyerek yeşillik ve domates eşliğinde kendinize harika bir sandviç hazırlayabilirsiniz. Balık tercih ederseniz meyve suyu et tercih ederseniz ayran tüketerek vücut için gerekli karbonhidrat ve protein desteğini sağlayabilirsiniz.
4. ESMER PİRİNÇ VE TAVUK IZGARA
Protein antrenman sonrası zarar gören kas ve dokuların onarımına ve büyümesine yardımcı olur. Karbonhidratlar ise kas yorgunluğunu önlemek için antrenman sonrasında mutlaka tüketilmesi gereken besinlerdendir. Izgara tavuk ve esmer pirinç protein ve karbonhidrat açısından en iyi besin kaynaklarından ikisidir. Az yağlı tavuk ızgara ve sizi uzun süre tok tutan esmer pirinçten yapılmış pilavınızı çeşitli yeşillikler eşliğinde tüketebilirsiniz.
5. SOMON BALIĞI VE SALATA
En yüksek protein kaynaklarından biri olan somon balığını ızgara olarak ve mevsim yeşillikleriyle hazırlanmış bir salata eşliğinde tüketebilirsiniz. İnce bir dilim kepek ekmeğini de öğününüze ekleyebilirsiniz. Böylece kaslarınıza gerekli protein kaynaklarını sağlamış olursunuz.
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By adhering to a balanced food plan, focusing on protein, and managing your caloric intake wisely, you’ll have the ability to improve the effects of Anavar on your body composition. For tailored recommendation and help during your journey, do not hesitate to achieve out to a healthcare skilled or registered dietitian. Over several months, she started to see outstanding adjustments in her physique composition. Her muscle tissue grew to become more outlined, and he or she seen a major reduction in physique fat.
There are a quantity of other elements that can help improving your general well being and can surely assist in your fitness endeavors. Each of these have their own host of advantages and unwanted facet effects, and also you need to concentrate on each earlier than popping a pill of plunging a needle into your backside. However, customers who want to minimize unwanted effects may take Anavar and Primobolan as a end result of their decreased toxicity. These cycles are suitable for somebody who needs to get ripped however doesn’t wish to inject. Primobolan doesn’t aromatize, so gynecomastia or water retention are unlikely to be a problem. Primobolan is similar to Anavar in regard to its facet impact severity, posing notably much less toxicity compared to steroids corresponding to Anadrol, trenbolone, and Winstrol. Equipoise is a useful addition to most stacks as it’s going to enhance results.
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Since Anavar will end in LDL levels of cholesterol rising, this may also imply that users will expertise a surge in blood stress. This is definitely unhealthy information for people with less than stellar cardiovascular well being. Anavar is mostly a mild compound in relation to cardiovascular pressure — however it’s nonetheless sensible to have common blood work done to make sure BP doesn’t rise excessively. As simply mentioned anavar can produce a variety of the largest pumps you may ever experience. This is as a result of of increased water retention, ATP and glycogen inside the muscle cells. Such distinctive muscle fullness is only momentary (during a cycle), nevertheless it’s an exciting impact for bodybuilders continuously making an attempt to look greater and fuller.
At a naked minimal, the male physique needs a physique fats proportion of 2% for organs to function correctly. Ideally, it can be best to already be around 15% physique fats before using Anavar. 100mg of testosterone enanthate weekly for 12 weeks is sufficient to assist the normal perform of the hormone. By limiting testosterone on this cycle, Anavar is left to tackle the primary anabolic position, bringing about lean features and unimaginable fat loss and toning throughout the cycle.
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