{"id":5309,"date":"2020-10-09T12:57:25","date_gmt":"2020-10-09T04:57:25","guid":{"rendered":"https:\/\/sunrider.blog\/uncategorized-hu\/protein-shake-before-or-after-workout\/"},"modified":"2021-03-24T14:45:53","modified_gmt":"2021-03-24T06:45:53","slug":"edzes-elott-vagy-utan-fogyasszam-a-protein-shake-et","status":"publish","type":"post","link":"https:\/\/sunrider.blog\/hu\/fitness-hu\/edzes-elott-vagy-utan-fogyasszam-a-protein-shake-et\/","title":{"rendered":"Edz\u00e9s el\u0151tt vagy ut\u00e1n fogyasszam a protein shake-et?"},"content":{"rendered":"\n<p>Feh\u00e9rje sz\u00fcks\u00e9ges az izmok helyre\u00e1ll\u00edt\u00e1s\u00e1hoz \u00e9s n\u00f6veked\u00e9s\u00e9hez. Az emberek sz\u00e1mos okb\u00f3l fogyasztanak feh\u00e9rj\u00e9t, p\u00e9ld\u00e1ul:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Izom\u00e9p\u00edt\u00e9s<\/li><li>Fogy\u00f3k\u00fara<\/li><li>Energikus K\u00f6z\u00e9rzet<\/li><li>Eg\u00e9szs\u00e9g \u00e9s Er\u0151nl\u00e9t Fenntart\u00e1sa<\/li><\/ul>\n\n\n<div class=\"wp-block-ub-table-of-contents-block ub_table-of-contents\" id=\"ub_table-of-contents-373557ee-3529-4c7c-8c75-fc82ce2928ce\" data-linktodivider=\"false\" data-showtext=\"show\" data-hidetext=\"hide\" data-scrolltype=\"fixedamount\" data-enablesmoothscroll=\"true\" data-scrollamount=\"70\" data-initiallyhideonmobile=\"false\" data-initiallyshow=\"true\"><div class=\"ub_table-of-contents-header-container\" style=\"\">\n\t\t\t<div class=\"ub_table-of-contents-header\" style=\"text-align: left; \">\n\t\t\t\t<div class=\"ub_table-of-contents-title\">Tartalomjegyz\u00e9k<\/div>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/div><div class=\"ub_table-of-contents-extra-container\" style=\"\">\n\t\t\t<div class=\"ub_table-of-contents-container ub_table-of-contents-1-column \">\n\t\t\t\t<ul style=\"\"><li style=\"\"><a href=\"https:\/\/sunrider.blog\/hu\/fitness-hu\/edzes-elott-vagy-utan-fogyasszam-a-protein-shake-et\/#0-mi%C3%A9rt-sz%C3%BCks%C3%A9ges-feh%C3%A9rje-az-edz%C3%A9sekhez-\" style=\"\">Mi\u00e9rt sz\u00fcks\u00e9ges feh\u00e9rje az edz\u00e9sekhez?<\/a><\/li><li style=\"\"><a href=\"https:\/\/sunrider.blog\/hu\/fitness-hu\/edzes-elott-vagy-utan-fogyasszam-a-protein-shake-et\/#1-mi-a-feh%C3%A9rje-shake-\" style=\"\">Mi a feh\u00e9rje shake?<\/a><\/li><li style=\"\"><a href=\"https:\/\/sunrider.blog\/hu\/fitness-hu\/edzes-elott-vagy-utan-fogyasszam-a-protein-shake-et\/#2-van-e-jelent%C5%91s%C3%A9ge-hogy-edz%C3%A9s-el%C5%91tt-vagy-ut%C3%A1n-fogyasszuk-a-feh%C3%A9rje-shake-et-\" style=\"\">Van-e jelent\u0151s\u00e9ge, hogy edz\u00e9s el\u0151tt vagy ut\u00e1n fogyasszuk a feh\u00e9rje shake-et?<\/a><\/li><li style=\"\"><a href=\"https:\/\/sunrider.blog\/hu\/fitness-hu\/edzes-elott-vagy-utan-fogyasszam-a-protein-shake-et\/#3-a-napi-feh%C3%A9rjebevitel-fontoss%C3%A1ga-\" style=\"\">A napi feh\u00e9rjebevitel fontoss\u00e1ga<\/a><\/li><\/ul>\n\t\t\t<\/div>\n\t\t<\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"0-mi%C3%A9rt-sz%C3%BCks%C3%A9ges-feh%C3%A9rje-az-edz%C3%A9sekhez-\"><strong>Mi\u00e9rt sz\u00fcks\u00e9ges feh\u00e9rje az edz\u00e9sekhez?<\/strong><\/h2>\n\n\n\n<p>Az edz\u00e9s sor\u00e1n mikros\u00e9r\u00fcl\u00e9sek keletkeznek az izomrostokban.Mivel izmaink f\u0151leg feh\u00e9rj\u00e9kb\u0151l \u00e1llnak, test\u00fcnknek aminosavakra \u00e9s feh\u00e9rj\u00e9kre van sz\u00fcks\u00e9ge az apr\u00f3 izomszakad\u00e1sok helyre\u00e1ll\u00edt\u00e1s\u00e1hoz. Elegend\u0151 feh\u00e9rje n\u00e9lk\u00fcli testmozg\u00e1s ak\u00e1r k\u00e1ros is lehet, ellenkez\u0151 hat\u00e1st \u00e9rhet\u00fcnk el, hiszen ez\u00e1ltal cs\u00f6kken a teljes\u00edt\u0151k\u00e9pess\u00e9g \u00e9s cs\u00f6kken az izmok t\u00f6mege.<\/p>\n\n\n\n<p>Emiatt sokan fogyasztanak feh\u00e9rje-kieg\u00e9sz\u00edt\u0151ket feh\u00e9rje turmixok form\u00e1j\u00e1ban az edz\u00e9seket k\u00f6vet\u0151en.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-mi-a-feh%C3%A9rje-shake-\"><strong>Mi a feh\u00e9rje shake?<\/strong><\/h2>\n\n\n\n<p>A feh\u00e9rje turmixokat v\u00edzzel vagy tejjel kevert feh\u00e9rjepor felhaszn\u00e1l\u00e1s\u00e1val k\u00e9sz\u00edtik.Egyes shake-ek tartalmazhatnak tov\u00e1bbi \u00f6sszetev\u0151ket, p\u00e9ld\u00e1ul z\u00f6lds\u00e9get, gy\u00fcm\u00f6lcs\u00f6t vagy di\u00f3t, a szem\u00e9lyes preferenci\u00e1kt\u00f3l f\u00fcgg\u0151en.V\u00e1s\u00e1rolhat el\u0151re elk\u00e9sz\u00edtett vagy azonnal ihat\u00f3, k\u00e9sz feh\u00e9rjeturmixokat.<\/p>\n\n\n\n<p>B\u00e1r az edz\u00e9s el\u0151tt \u00e9s ut\u00e1n elfogyasztott feh\u00e9rje shake-ek nem garant\u00e1lj\u00e1k sem a kock\u00e1s hasat, sem az&nbsp;\u00e9trend\u00fcnk teljes k\u00f6r\u0171 t\u00e1panyag kieg\u00e9sz\u00edt\u00e9s\u00e9t, tov\u00e1bb\u00e1 az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1k megold\u00e1s\u00e1t,&nbsp;m\u00e9gis t\u00e1mogatj\u00e1k az edz\u00e9sprogramunkat, valamint&nbsp;n\u00f6velik a bevitt feh\u00e9rje mennyis\u00e9g\u00e9t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-van-e-jelent%C5%91s%C3%A9ge-hogy-edz%C3%A9s-el%C5%91tt-vagy-ut%C3%A1n-fogyasszuk-a-feh%C3%A9rje-shake-et-\"><strong><strong><strong>Van-e jelent\u0151s\u00e9ge, hogy edz\u00e9s el\u0151tt vagy ut\u00e1n fogyasszuk a feh\u00e9rje shake-et?<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p><strong><strong>A v\u00e1laszunk: <\/strong><\/strong>ez egy \u00f6sszetett k\u00e9rd\u00e9s, illetve folyamat a szervezet\u00fcnkben, de a kutat\u00e1sok kimutatt\u00e1k, hogy mindkett\u0151 optim\u00e1lis lehet, ak\u00e1r edz\u00e9s el\u0151tt, ak\u00e1r ut\u00e1na fogyasztunk feh\u00e9rj\u00e9t.<\/p>\n\n\n\n<p>N\u00e9h\u00e1ny &#8222;fitnesz megsz\u00e1llott&#8221; szerint, van egy olyan megadott id\u0151pont az edz\u00e9s ut\u00e1n, amikor a feh\u00e9rje a legink\u00e1bb k\u00e9pes be\u00e9p\u00fclni az izmokba.<\/p>\n\n\n\n<p>Egy tanulm\u00e1ny azonban azt igazolta, hogy nincs jelent\u0151s elt\u00e9r\u00e9s izomm\u00e9retben \u00e9s er\u0151ss\u00e9gben a k\u00e9t csoport k\u00f6z\u00f6tt.Az eredm\u00e9nyek azt mutatj\u00e1k, hogy az edz\u00e9s el\u0151tt vagy ut\u00e1n elfogyasztott feh\u00e9rje az elfogyaszt\u00e1s idej\u00e9t\u0151l f\u00fcggetlen\u00fcl hat\u00e9kony.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-a-napi-feh%C3%A9rjebevitel-fontoss%C3%A1ga-\"><strong><strong><strong>A napi feh\u00e9rjebevitel fontoss\u00e1ga<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p>A teljes \u00e9rt\u00e9k\u0171 feh\u00e9rjebevitel a mozgat\u00f3rug\u00f3ja az izom t\u00f6meg\u00e9nek \u00e9s m\u00e9ret\u00e9nek n\u00f6veked\u00e9se ter\u00e9n, f\u00fcggetlen\u00fcl att\u00f3l, hogy edz\u00e9s el\u0151tt, vagy ut\u00e1n vagy m\u00e1s id\u0151pontban vissz\u00fck be a szervezet\u00fcnkbe.<\/p>\n\n\n\n<p>A napi rendszeres feh\u00e9rjebevitel mennyis\u00e9ge sokkal fontosabb, mint mikor c\u00e9lzottan fogyasztjuk az izmaink m\u00e9ret\u00e9nek \u00e9s erej\u00e9nek n\u00f6vel\u00e9se miatt. Az \u00e1llati- \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9t tartalmaz\u00f3 \u00e9telek is seg\u00edthetnek a c\u00e9lul kit\u0171z\u00f6tt feh\u00e9rjemennyis\u00e9g elfogyaszt\u00e1s\u00e1ban.<\/p>\n\n\n\n<p>A k\u00fcl\u00f6nf\u00e9le h\u00fasok &#8211; k\u00f6zt\u00fck a sz\u00e1rnyasok, a hal &#8211; \u00e9s a tejterm\u00e9kek p\u00e9ld\u00e1ul min\u0151s\u00e9gi \u00e1llati, m\u00edg a di\u00f3, a babf\u00e9l\u00e9k, a h\u00fcvelyesek \u00e9s a sz\u00f3ja kit\u0171n\u0151 n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/sunfit-protein-plus-1.jpg?w=696&#038;ssl=1\" alt=\"Sunfit\u00ae Protein Plus\"\/><\/figure><\/div>\n\n\n\n<p>Mindazon\u00e1ltal a protein shake hasznos ak\u00e1r az edz\u00e9s el\u0151tt, ak\u00e1r ut\u00e1na, vagy \u00e9tkez\u00e9sek k\u00f6z\u00f6tt, a legfontosabb, hogy biztosra menj\u00fcnk, hogy a nap folyam\u00e1n a sz\u00f6veteink \u00e9pen tart\u00e1s\u00e1hoz el\u00e9g feh\u00e9rj\u00e9t fogyasztunk. Egysz\u00f3val sokkal fontosabb, hogy rendszeresen magas feh\u00e9rje tartalm\u00fa \u00e9teleket fogyasszunk, mint az, hogy mikor fogyasszuk el p\u00e9ld\u00e1ul egy protein shake-et.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A testmozg\u00e1s sor\u00e1n a test mozg\u00e1s\u00e1nak kop\u00e1sa mikrotraum\u00e1t okoz az izomrostokban. Mivel izmaid f\u0151leg feh\u00e9rj\u00e9k, a tested az el\u00e9rhet\u0151 aminosavakra \u00e9s feh\u00e9rj\u00e9kre t\u00e1maszkodik az apr\u00f3 izomk\u00f6nnyek helyre\u00e1ll\u00edt\u00e1s\u00e1ban.<\/p>\n","protected":false},"author":3,"featured_media":5313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[594],"tags":[621,623],"class_list":{"0":"post-5309","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-hu","8":"tag-protein-shake-hu","9":"tag-workout-hu"},"featured_image_src":"https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/protein-shake-before-and-after-workout.jpg?fit=1069%2C712&ssl=1","author_info":{"display_name":"Sunrider","author_link":"https:\/\/sunrider.blog\/hu\/author\/sunrider\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Edz\u00e9s el\u0151tt vagy ut\u00e1n fogyasszam a protein shake-et? - Sunrider Blog<\/title>\n<meta name=\"description\" content=\"A testmozg\u00e1s sor\u00e1n a test mozg\u00e1s\u00e1nak kop\u00e1sa mikrotraum\u00e1t okoz az izomrostokban. 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