{"id":260394,"date":"2019-04-30T06:42:00","date_gmt":"2019-04-30T04:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260394"},"modified":"2024-05-28T10:38:42","modified_gmt":"2024-05-28T08:38:42","slug":"az-5-legjobb-edzes-utani-recept","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/","title":{"rendered":"Az 5 legjobb edz\u00e9s ut\u00e1ni recept"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#Mi_az_etel_szerepe_edzes_utan\" title=\"Mi az \u00e9tel szerepe edz\u00e9s ut\u00e1n?\">Mi az \u00e9tel szerepe edz\u00e9s ut\u00e1n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#Taplalekkiegeszitok_vs_elelmiszerek\" title=\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k vs. \u00e9lelmiszerek\">T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k vs. \u00e9lelmiszerek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#Az_5_legjobb_edzes_utani_etel\" title=\"Az 5 legjobb edz\u00e9s ut\u00e1ni \u00e9tel\">Az 5 legjobb edz\u00e9s ut\u00e1ni \u00e9tel<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Az edz\u00e9s sok er\u0151fesz\u00edt\u00e9stekbe<\/strong>, id\u0151t\u00f6kbe \u00e9s energi\u00e1tokba ker\u00fcl, de m\u00e9g mindig csak a <strong>kezdete<\/strong> annak az \u00fatnak, amelyet a&nbsp; fitness c\u00e9lotok el\u00e9r\u00e9se \u00e9rdek\u00e9ben ind\u00edtottatok el. Ez <strong>a konyh\u00e1ban<\/strong> folytat\u00f3dik \u00e9s az <strong>\u00e9letst\u00edlusotok<\/strong> megv\u00e1ltoz\u00e1s\u00e1n\u00e1l v\u00e9gz\u0151dik. \u00cdgy van, az \u00e9trend <strong>a siker 50 %-\u00e1t<\/strong> alkotja, ez\u00e9rt fontos a t\u00e1pl\u00e1l\u00e9k \u00f6sszet\u00e9tel\u00e9vel is foglalkozni. Az el\u0151z\u0151 cikkben arr\u00f3l besz\u00e9lt\u00fcnk, <span style=\"color: #ff6600;\"><a title=\"20 tipp a megfelel\u0151 reggelihez, ha kor\u00e1n reggel edzel\" href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mit kell enni edz\u00e9s el\u0151tt,<\/a><\/span> most pedig az <strong>edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9ssel<\/strong> fogunk foglalkozni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mi_az_etel_szerepe_edzes_utan\"><\/span>Mi az \u00e9tel szerepe edz\u00e9s ut\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Erre a k\u00e9rd\u00e9sre nagyon <strong>egyszer\u0171<\/strong> a v\u00e1lasz.&nbsp;Edz\u00e9s ut\u00e1n fontos a t\u00e1panyagok bevitele az <strong>energiap\u00f3tl\u00e1s<\/strong>, a s\u00e9r\u00fclt <strong>izomsz\u00f6vetek<\/strong> jav\u00edt\u00e1sa a <strong>feh\u00e9rjeszint\u00e9zis<\/strong> elind\u00edt\u00e1sa \u00e9rdek\u00e9ben.&nbsp;Hogy \u00e9rthet\u0151bb legyen a v\u00e1lasz, <b>a k\u00f6vetkez\u0151 pontokban r\u00e9szletesen kit\u00e9r\u00fcnk<\/b>&nbsp;az edz\u00e9s ut\u00e1n bevitt t\u00e1pl\u00e1l\u00e9kok funkci\u00f3ira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Felel\u0151s a energia \u00e9s glikog\u00e9n p\u00f3tl\u00e1s\u00e9rt&nbsp;<\/h3>\n\n\n\n<p>Edz\u00e9s k\u00f6zben a test <strong>a glikog\u00e9nt haszn\u00e1lja energiaforr\u00e1sk\u00e9nt<\/strong>. A glikog\u00e9n egy hossz\u00fa gl\u00fck\u00f3zmolekul\u00e1kb\u00f3l \u00e1ll\u00f3 l\u00e1nc, amelyet a test f\u0151leg <strong>a har\u00e1ntcs\u00edkolt izmozatban<\/strong> \u00e9s a m\u00e1jban t\u00e1rol. A kutat\u00e1sok bizony\u00edtj\u00e1k, hogy a test a fizikai tev\u00e9kenys\u00e9g alatt <strong>a glikog\u00e9nk\u00e9szlet ak\u00e1r 40 %-\u00e1t is felhaszn\u00e1lhatja<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6130.JPG\" alt=\"\u00c9lelmiszerek, amelyek az izomn\u00f6veked\u00e9st \u00e9s regener\u00e1ci\u00f3t seg\u00edtik el\u0151\" style=\"width:843px;height:562px\" title=\"Mit kell edz\u00e9s ut\u00e1n enni? T\u00e1pl\u00e1l\u00e9kp\u00f3tl\u00e1s edz\u00e9s ut\u00e1n \"\/><\/figure>\n<\/div>\n\n\n<p>Ha a glikog\u00e9nk\u00e9szletek \u00fcresek, a test elkezdi a <strong>kortizol nev\u0171 stresszhormon<\/strong>&nbsp;kibocs\u00e1t\u00e1s\u00e1t, amelynek er\u0151s <strong>katabolikus hat\u00e1sa<\/strong> van. A kortizol ugyanis <strong>feleszi<\/strong> \u00e9s gl\u00fck\u00f3zz\u00e1 alak\u00edtja az izmosz\u00f6vetben tal\u00e1lhat\u00f3 <strong>feh\u00e9rj\u00e9t<\/strong>. Ezt a folyamamtot gl\u00fckoneogenezisnek nevezik, gl\u00fck\u00f3zt termel a m\u00e1jban tal\u00e1lhat\u00f3 aminosavakb\u00f3l, ami <strong>izomveszt\u00e9st<\/strong> eredm\u00e9nyez. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p>\u00c9ppen ez\u00e9rt sz\u00fck\u00e9ges edz\u00e9s ut\u00e1n<strong> p\u00f3tolni&nbsp;a glikog\u00e9nt<\/strong>. Az energiap\u00f3tl\u00e1s legjobb m\u00f3dja, hogy <strong>gyorsan em\u00e9szthet\u0151<\/strong>, magas glik\u00e9mi\u00e1s index\u0171 sz\u00e9nhidr\u00e1tokat fogyasztunk. A <strong>glik\u00e9mi\u00e1s index<\/strong> egy olyan sz\u00e1m, amely megadja, hogy egy adott \u00e9lelmiszer milyen gyorsan n\u00f6veli a v\u00e9rcukor szintj\u00e9t \u00e9s ez\u00e1ltal az inzulint is.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az inzulin er\u0151sen <strong>anabolikus hormon<\/strong>, az\u00e1ltal szab\u00e1lyozza a v\u00e9rcukorszintet, \u00e9s&nbsp; t\u00e1panyagokat (p\u00e9ld\u00e1ul gl\u00fck\u00f3zt) sz\u00e1ll\u00edt az izmokba.&nbsp;Miut\u00e1n az \u00f6sszes <strong>izomsejt megtelt<\/strong>, a test zs\u00edr form\u00e1j\u00e1ban kezdi el t\u00e1rolni a gl\u00fck\u00f3zt. Ez azt jelenti, hogy a pihen\u0151napokon az inzulin a <strong>nem k\u00edv\u00e1nt zs\u00edrok lerak\u00f3d\u00e1s\u00e1t<\/strong> id\u00e9zi el\u0151, viszont edz\u00e9s ut\u00e1n azonnal seg\u00edt az izmok <strong>n\u00f6veked\u00e9s\u00e9ben \u00e9s regener\u00e1ci\u00f3j\u00e1ban<\/strong>. Az inzul\u00edn teh\u00e1t biztos\u00edtja, hogy a glikog\u00e9nk\u00e9szlet felt\u00f6lt\u0151dj\u00f6n \u00e9s a test felk\u00e9sz\u00fclt legyen a k\u00f6vetkez\u0151 edz\u00e9sre. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c1ltal\u00e1noss\u00e1gban jobb alacsony glik\u00e9mi\u00e1s index\u0171 <strong>(55 k\u00f6r\u00fcli \u00e9s kevesebb)<\/strong> \u00e9lelmiszereket fogyasztani. Az edz\u00e9s ut\u00e1ni id\u0151 viszont kiv\u00e9telt k\u00e9pez, ez\u00e9rt a bevitt sz\u00e9nhidr\u00e1tok glik\u00e9mi\u00e1s index\u00e9nek <strong>70 k\u00f6r\u00fcl \u00e9s felett<\/strong> kell lennie. A <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a> <\/span>vagy a <span style=\"color: #ff6600;\"><a title=\"Dextr\u00f3z GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3z<\/a><\/span> a sz\u00e9nhidr\u00e1tok megfelel\u0151ek edz\u00e9s ut\u00e1n. Mindkett\u0151 a k\u00f6nnyen em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tok k\u00f6z\u00e9 tartozik, ez\u00e9rt k\u00e9pesek <strong>gyorsan felt\u00f6lteni a glikog\u00e9nk\u00e9szleteket<\/strong>. A <span style=\"color: #ff6600;\"><a title=\"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n?\" href=\"https:\/\/gymbeam.hu\/blog\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sz\u00e9nhidr\u00e1tok fontoss\u00e1g\u00e1r\u00f3l edz\u00e9s ut\u00e1n<\/a><\/span> t\u00f6bbet is megtudhattok a cikk\u00fcnkb\u0151l. <span style=\"color: #ff6600;\">[2] [3] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hogy <strong>mennyi sz\u00e9nhidr\u00e1tot<\/strong> kell bevinni edz\u00e9s ut\u00e1n? Pr\u00f3b\u00e1lj\u00e1tok meg a <strong>napi sz\u00e9nhidr\u00e1t adagotok fel\u00e9t<\/strong> sz\u00e9tosztani egy edz\u00e9s el\u0151tti \u00e9s ut\u00e1ni shakebe. Ha p\u00e9ld\u00e1ul a napi sz\u00e9nhidr\u00e1t adagotok 300 gramm, vigyetek be <strong>150 g-t edz\u00e9s el\u0151tt \u00e9s ut\u00e1n is<\/strong> 1:1 ar\u00e1nyban, teh\u00e1t <strong>75 grammot edz\u00e9s el\u0151tt \u00e9s ut\u00e1n is<\/strong>. Ha edz\u00e9s alatt energiahi\u00e1nyt \u00e9reztek, fogyasszatok <strong>el\u0151tte t\u00f6bb sz\u00e9nhidr\u00e1tot<\/strong>. M\u00e1sr\u00e9szt, ha ez\u00e9s k\u00f6zben el\u00e9g energi\u00e1tok van \u00e9s a f\u00e1radts\u00e1g csak <strong>edz\u00e9s ut\u00e1n \u00e9reztek f\u00e1radts\u00e1got<\/strong>, megfelel\u0151bb az edz\u00e9s ut\u00e1ni italotokba keverni t\u00f6bb sz\u00e9nhidr\u00e1tot. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37023,53602,58729,91738,91786\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Jav\u00edtja a s\u00e9r\u00fclt izomsz\u00f6vetek regener\u00e1ci\u00f3j\u00e1t<\/h3>\n\n\n\n<p>Intenz\u00edv edz\u00e9s k\u00f6zben az izmokon apr\u00f3 <strong>s\u00e9r\u00fcl\u00e9sek \u00e9s reped\u00e9sek<\/strong> keletkeznek, ezek okozz\u00e1k az <strong>izoml\u00e1zat<\/strong>. A test feladata teh\u00e1t regener\u00e1lni ezeket a s\u00e9r\u00fcl\u00e9seket, ami pozit\u00edv hat\u00e1ssal van&nbsp;<strong>az izmok \u00e9s az er\u0151 n\u00f6veked\u00e9s\u00e9re<\/strong>.&nbsp;\u00c9ppen ez\u00e9rt nem szabad megfeledkezni azokr\u00f3l a t\u00e1panyagokr\u00f3l, amelyeknek k\u00f6sz\u00f6nhet\u0151en <strong>felgyorsul a regener\u00e1ci\u00f3 folyamata<\/strong> \u00e9s teljes er\u0151vel t\u00e9rhettek vissza az edz\u0151terembe.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az izmok regener\u00e1ci\u00f3j\u00e1nak \u00e9s n\u00f6veked\u00e9s\u00e9nek szempontj\u00e1b\u00f3l a legfontosabb edz\u00e9s ut\u00e1ni t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 a<span style=\"color: #ff6600;\"> <a title=\"Tejsav\u00f3 feh\u00e9rje GymBeam\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a><\/span>. S\u0151t, <strong>a klasszikus t\u00e1pl\u00e1l\u00e9kb\u00f3l bevitt feh\u00e9rj\u00e9kn\u00e9l is jobb<\/strong>, m\u00e9ghozz\u00e1 t\u00f6bb okb\u00f3l is&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gyorsan em\u00e9szthet\u0151 feh\u00e9rj\u00e9k forr\u00e1sa m\u00e1s feh\u00e9rj\u00e9khez viszony\u00edtva<\/li>\n\n\n\n<li>gazdag az aminosav profilja \u00e9s <strong>nagy ar\u00e1nyban tartalmaz BCAA-t<\/strong><\/li>\n\n\n\n<li><strong>minim\u00e1lis<\/strong> a zs\u00edrtartalma<\/li>\n\n\n\n<li>edz\u00e9s ut\u00e1ni feh\u00e9rje shake fogyaszt\u00e1sa&nbsp;<strong>gyors \u00e9s praktikus<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/D_ri_4.jpg\" alt=\"Feh\u00e9rj\u00e9k, sz\u00e9nhidr\u00e1tok, BCAA \u00e9s glutamin fogyaszt\u00e1sa edz\u00e9s ut\u00e1n \" style=\"width:843px;height:562px\" title=\"Feh\u00e9rj\u00e9k, sz\u00e9nhidr\u00e1tok, BCAA \u00e9s glutamin fogyaszt\u00e1sa edz\u00e9s ut\u00e1n \"\/><\/figure>\n<\/div>\n\n\n<p>Biztosak lehettek benne, hogy <strong>az izmaitok h\u00e1l\u00e1sak lesznek<\/strong>, ha edz\u00e9s ut\u00e1n elfogyasztotok egy adag <span style=\"color: #ff6600;\"><a title=\"Tejsav\u00f3 feh\u00e9rje GymBeam\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rj\u00e9t<\/a><\/span>. Ez\u00e9rt testt\u00f6megkilogramonk\u00e9nt <strong>0,3 &#8211; 0,5 g tejsav\u00f3 feh\u00e9rje<\/strong> efogyaszt\u00e1s\u00e1t aj\u00e1nluk. A tejsav\u00f3 feh\u00e9rj\u00e9k adagol\u00e1s\u00e1r\u00f3l szint\u00e9n t\u00f6bbet megtudhattok a <span style=\"color: #ff6600;\"><a title=\"Mikor \u00e9s mennyi feh\u00e9rj\u00e9t fogyasszunk el a maxim\u00e1lis eredm\u00e9nyek el\u00e9r\u00e9se \u00e9rdek\u00e9ben?\" href=\"https:\/\/gymbeam.hu\/blog\/mikor-es-mennyi-feherjet-fogyasszunk-el-a-maximalis-eredmenyek-elerese-erdekeben\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cikk\u00fcnkb\u0151l<\/a><\/span>.&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Glutamin t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 GymBeam\" href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin<\/a><\/span> egy m\u00e1sik t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, amely a s\u00e9r\u00fclt izomsz\u00f6vetek <strong>regener\u00e1ci\u00f3j\u00e1r\u00f3l \u00e9s gyors fel\u00e9p\u00fcl\u00e9s\u00e9r\u0151l<\/strong> gondoskodik. Ez az aminosav egyben <strong>az immunrendszert<\/strong> \u00e9s a sz\u00e9nhidr\u00e1tok felsz\u00edv\u00f3d\u00e1s\u00e1t is t\u00e1mogatja. Mi\u00e9rt fontos a glutamin edz\u00e9s ut\u00e1n? Fizikai tev\u00e9kenys\u00e9g k\u00f6zben <strong>a glutamin szintje cs\u00f6kken a plazm\u00e1ban<\/strong>, mivel a m\u00e1jnak, a ves\u00e9knek, a beleknek \u00e9s az immunrendszernek <strong>megn\u00f6vekszik a glutamin ir\u00e1nti ig\u00e9nye<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Glutamin, GymBeam\" href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin <\/a><\/span>fogyaszt\u00e1s\u00e1val lehet\u0151v\u00e9 teszitek az immunrendszer \u00e9s m\u00e1s folyamatok megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t, amelyek <strong>a glutamint\u00f3l f\u00fcggenek<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[6] <\/span>A glutamin t\u00e1mogatja az immunrendszert,&nbsp; ez\u00e1ltal <strong>v\u00e9d a betegs\u00e9gekkel szemben<\/strong>, amelyek kiz\u00f6kkentenek az edz\u00e9stervb\u0151l \u00e9s g\u00e1tolj\u00e1k a halad\u00e1st a fitness c\u00e9lod el\u00e9r\u00e9s\u00e9ben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Emellett, a kutat\u00e1sok bizony\u00edtott\u00e1k, hogy a glutamin p\u00f3tl\u00e1sa <strong>n\u00f6veli a sz\u00e9nhidr\u00e1tok t\u00e1rol\u00e1s\u00e1t<\/strong> \u00e9s a glikog\u00e9n p\u00f3tl\u00e1s\u00e1t. Teh\u00e1t a glutamin hozz\u00e1ad\u00e1sa sz\u00e9nidr\u00e1tokhoz \u00e9s tejsav\u00f3 feh\u00e9rj\u00e9khez seg\u00edthet a testnek <strong>eljuttatni a t\u00e1panyagokat az izmokba<\/strong>. Ez pedig gyors fel\u00e9p\u00fcl\u00e9st fejl\u0151d\u00e9st eredm\u00e9nyez. Az eml\u00edtett hat\u00e1sok el\u00e9r\u00e9s\u00e9hez <strong>legal\u00e1bb 10 g<\/strong><span style=\"color: #ff6600;\"> <a title=\"Glutamin, GymBeam\" href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamint <\/a><\/span>kell bevinni edz\u00e9s ut\u00e1n \u00e9s m\u00e9g egy adagot a nap folyam\u00e1n.&nbsp;<span style=\"color: #ff6600;\">[3] [7] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6149.JPG\" alt=\"\u00c9lelmiszerek, amelyek az izomn\u00f6veked\u00e9st \u00e9s regener\u00e1ci\u00f3t seg\u00edtik el\u0151\" style=\"width:843px;height:562px\" title=\"\u00c9lelmiszerek, amelyek az izomn\u00f6veked\u00e9st \u00e9s regener\u00e1ci\u00f3t seg\u00edtik el\u0151\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. N\u00f6veli az izmok feh\u00e9rjeszint\u00e9zis\u00e9t<\/h3>\n\n\n\n<p>Az <strong>edz\u00e9s ut\u00e1ni t\u00e1pl\u00e1l\u00e9k<\/strong> utols\u00f3 \u00e9s egyben <strong>legfontosabb funkci\u00f3ja<\/strong> a feh\u00e9rjeszint\u00e9zis n\u00f6vel\u00e9se. Err\u0151l az mTOR feh\u00e9rje gondoskodik, amelynek szerepe a <strong>feh\u00e9rjeszint\u00e9zis beind\u00edt\u00e1sa<\/strong>&nbsp;a testben. Az mTOR olyan t\u00e9nyez\u0151ket is befoly\u00e1sol, mint az aminosavak magasabb jelenl\u00e9te, <strong>els\u0151sorban a leucin\u00e9<\/strong>, edz\u00e9ssel \u00e9s inzulinnal kombin\u00e1lva.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feh\u00e9rjeszint\u00e9zis el\u00e9r\u00e9s\u00e9hez elengedhetetlenek&nbsp; a <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span>-k, h\u00e1rom el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak, minr a leucin, az izoleucin \u00e9s a valin.&nbsp;A <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a> <\/span>megn\u00f6vekedett koncentr\u00e1ci\u00f3ja aktiv\u00e1lhatja az mTOR-t \u00e9s ez\u00e1ltal befoly\u00e1solhatja a <strong>feh\u00e9rjeszint\u00e9zis<\/strong> folyamat\u00e1t.<\/p>\n\n\n\n<p>A legt\u00f6bb BCAA t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 ez\u00e9rt t\u00f6bb leucint tartalmaz, \u00e1ltal\u00e9ban <strong>2:1:1 ar\u00e1nyban<\/strong>. A l\u00e9nyeg viszont az, hogy edz\u00e9s ut\u00e1n <strong>legal\u00e1bb 2,5 g<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucint<\/a> <\/span>(vagy <strong>5 g BCAA-t<\/strong> <strong>2:1:1&nbsp;ar\u00e1nyban<\/strong>)&nbsp;fogyasszatok. Bizonyos mennyis\u00e9g\u0171 BCAA aminosav a <strong>tejsav\u00f3 feh\u00e9rj\u00e9ben<\/strong> is tal\u00e1lhat\u00f3, viszont ez \u00e1ltal\u00e1ban <strong>nem el\u00e9g<\/strong> arra, hogy lefedje a feh\u00e9rjeszint\u00e9zis elind\u00edt\u00e1s\u00e1hoz sz\u00fcks\u00e9ges leucin adagot. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hogy teh\u00e1t \u00f6sszefoglaljuk, <strong>az edz\u00e9s ut\u00e1ni italotoknak a k\u00f6vetkez\u0151ket kellene tartalmaznia&nbsp;<\/strong><span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a napi sz\u00e9nhidr\u00e1t adag 25 %-a <span style=\"color: #ff6600;\"><a title=\"Dextr\u00f3z GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zb\u00f3l<\/a> <\/span>\u00e9s <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrinb\u0151l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrinb\u0151l<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #0000ff;\"><span style=\"color: #333333;\"><span style=\"color: #ff6600;\"><a title=\"Tejsav\u00f3 feh\u00e9rje GymBeam\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a><\/span> (0,3-0,5 g\/test\u00f6megkilogramm)&nbsp;<\/span><\/span><\/li>\n\n\n\n<li>10 g <span style=\"color: #ff6600;\"><a title=\"Glutamin, GymBeam\" href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin<\/a><\/span><\/li>\n\n\n\n<li>legal\u00e1bb 5 g <span style=\"color: #ff6600;\"><a title=\"BCAA aminosavak GymBeam\" href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a><\/span> 2:1:1 ar\u00e1nyban<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48077732_1946620542126316_2251338611507068928_o.jpg\" alt=\"Edz\u00e9s ut\u00e1ni t\u00e1pl\u00e1l\u00e9kp\u00f3tl\u00e1s\" style=\"width:843px;height:562px\" title=\"Edz\u00e9s ut\u00e1ni t\u00e1pl\u00e1l\u00e9kp\u00f3tl\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Taplalekkiegeszitok_vs_elelmiszerek\"><\/span>T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k vs. \u00e9lelmiszerek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az eml\u00edtett \u00e9rt\u00e9keket <strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k vagy hagyom\u00e1nyos \u00e9telek<\/strong> form\u00e1j\u00e1ban tudj\u00e1tok bevinni a szervezetbe. A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k viszont <strong>el\u0151ny\u00f6sebbek<\/strong> lehetnek, mivel&nbsp;<span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gyorsabban fels\u00edv\u00f3dnak<\/li>\n\n\n\n<li>k\u00f6nnyen em\u00e9szthet\u0151ek<\/li>\n\n\n\n<li>k\u00e9pesek vagytok a sz\u00fcks\u00e9ges t\u00e1panyagok pontos mennyis\u00e9g\u00e9t bevinni&nbsp;<\/li>\n\n\n\n<li>praktikus az elk\u00e9sz\u00edt\u00e9s\u00fck<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha viszont m\u00e9gis a hagyom\u00e1nyos t\u00e1pl\u00e1l\u00e9k mellett d\u00f6nten\u00e9tek, az <strong>edz\u00e9s ut\u00e1ni sz\u00e9nhidr\u00e1tok<\/strong> forr\u00e1sak\u00e9nt a k\u00f6vetkez\u0151ket v\u00e1lassz\u00e1tok&nbsp;<span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00e9desburgonya (bat\u00e1ta)<\/li>\n\n\n\n<li>quinoa<\/li>\n\n\n\n<li>gy\u00fcm\u00f6lcs &#8211; anan\u00e1sz, erdei gy\u00fcm\u00f6lcs\u00f6k, ban\u00e1n, kiwi<\/li>\n\n\n\n<li>rizs<\/li>\n\n\n\n<li>zabpehely<\/li>\n\n\n\n<li>t\u00e9szta<\/li>\n\n\n\n<li>s\u00f6t\u00e9tz\u00f6ld z\u00f6lds\u00e9gek<\/li>\n\n\n\n<li>teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931193062.jpg\" alt=\"\u00c9lelmiszerek, amelyek az izomn\u00f6veked\u00e9st \u00e9s regener\u00e1ci\u00f3t seg\u00edtik el\u0151\" style=\"width:843px;height:562px\" title=\"\u00c9lelmiszerek, amelyek az izomn\u00f6veked\u00e9st \u00e9s regener\u00e1ci\u00f3t seg\u00edtik el\u0151\"\/><\/figure>\n<\/div>\n\n\n<p>Az izmok regener\u00e1ci\u00f3j\u00e1hoz sz\u00fcks\u00e9ges <strong><a href=\"https:\/\/gymbeam.hu\/feherjek\" class=\"ek-link\">feh\u00e9rj\u00e9t<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/bcaa\" class=\"ek-link\">BCAA-t<\/a><\/strong> a k\u00f6vetkez\u0151 \u00e9lelmiszerekben tal\u00e1ltok&nbsp;<span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>toj\u00e1s<\/li>\n\n\n\n<li>g\u00f6r\u00f6g joghurt<\/li>\n\n\n\n<li>cottage cheese<\/li>\n\n\n\n<li>lazac<\/li>\n\n\n\n<li>csirkemell<\/li>\n\n\n\n<li><span style=\"color: #ff6600;\"><a title=\"Feh\u00e9rjeszelet GymBeam\" href=\"https:\/\/gymbeam.hu\/feherjeszelet\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rjeszelet<\/a><\/span><\/li>\n\n\n\n<li>tonhal<\/li>\n\n\n\n<li>tofu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Az_5_legjobb_edzes_utani_etel\"><\/span>Az 5 legjobb edz\u00e9s ut\u00e1ni \u00e9tel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha a felsorolt \u00e9lelmiszereket&nbsp;<strong>gasztron\u00f3miai k\u00fcl\u00f6nlegess\u00e9gekk\u00e9 alak\u00edtjuk<\/strong>, rengeteg \u00edzletes vari\u00e1ci\u00f3 \u00e1ll a rendelkez\u00e9s\u00fcnkre. \u00d6sszegy\u0171jt\u00f6tt\u00fcnk Nektek <strong>5 k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9telt<\/strong>, amelyek seg\u00edts\u00e9g\u00e9vel el\u00e9ritek a megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e1t, sz\u00e9nhidr\u00e1tot \u00e9s aminosavat edz\u00e9s ut\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7183_1.JPG\" alt=\"\u00c9lelmiszer edz\u00e9s ut\u00e1n - feh\u00e9rje, quinoa, csirkemell\" title=\"\u00c9lelmiszer edz\u00e9s ut\u00e1n - feh\u00e9rje, quinoa, csirkemell\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">1. Csirkedarabok BBQ m\u00e1rt\u00e1ssal \u00e9s quinoa sal\u00e1t\u00e1val<\/h3>\n\n\n\n<p>Ez a fitness recept tele van <strong>feh\u00e9rj\u00e9ben gazdag<\/strong> nyersanyagokkal. El\u00e9g kock\u00e1ra v\u00e1gni a csirkemellet \u00e9s p\u00e1r \u00f3r\u00e1ig p\u00e1colni a <a title=\"Kal\u00f3riamtes BBQ sz\u00f3sz\" href=\"https:\/\/gymbeam.hu\/kaloriamentes-szosz-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">kal\u00f3riamentes BBQ sz\u00f3szban<\/span>.<\/a> Ezut\u00e1n a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkemellet <\/a><strong>megpir\u00edtjuk egy serpeny\u0151ben<\/strong> egy kev\u00e9s olivaolajon. A quinoa sal\u00e1t\u00e1hoz mind\u00f6ssze \u00f6ssze kell keverni a f\u0151tt quino\u00e1t, anan\u00e1szt, spen\u00f3tot \u00e9s <a title=\"Kesudi\u00f3-GymBeam\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">kesudi\u00f3t<\/span>.<\/a> Ez az \u00edzletes \u00e9tel biztos\u00edtja a sz\u00fcks\u00e9ges <strong>t\u00e1panyagokat edz\u00e9s ut\u00e1n<\/strong> \u00e9s hossz\u00fa ideig eltel\u00edt. A teljes <span style=\"color: #ff6600;\"><a title=\"Fitness recept: Csirke barbeque, quino\u00e1s anan\u00e1szsal\u00e1t\u00e1val\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept:-csirke-barbecue-quinoas-ananaszsalataval\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitness receptet itt tal\u00e1lj\u00e1tok.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Feh\u00e9rj\u00e9s pizza<\/h3>\n\n\n\n<p>A feh\u00e9rj\u00e9s pizza megfelel\u0151 edz\u00e9s ut\u00e1ni \u00e9tel mindenkinek, aki edz\u00e9s ut\u00e1n azonnal <strong>valami &#8220;eg\u00e9szs\u00e9gtelenre&#8221; v\u00e1gyik.<\/strong>&nbsp;A feh\u00e9rj\u00e9s pizza viszont a k\u00edn\u00e1lt <strong>feh\u00e9rjemennyis\u00e9gben<\/strong> k\u00fcl\u00f6nb\u00f6zik a klasszikust\u00f3l. Emellett, ha <strong>eg\u00e9szs\u00e9ges alapanyagokat<\/strong> tesztek r\u00e1, mint pl. bazsalikomot, min\u0151s\u00e9gi sonk\u00e1t, mozzarell\u00e1t \u00e9s kukoric\u00e1t. Az eg\u00e9szs\u00e9ges alapanyagoknak k\u00f6sz\u00f6nhet\u0151en eg\u00e9sz pizz\u00e1t megehetitek egyszerre. A feh\u00e9rj\u00e9s pizza elk\u00e9sz\u00edt\u00e9s\u00e9nek menet\u00e9t&nbsp;<span style=\"color: #ff6600;\"><a title=\"Fitness recept: H\u00e1zi k\u00e9sz\u00edt\u00e9s\u0171 protein pizza sonk\u00e1val kukoric\u00e1val \u00e9s olivabogy\u00f3val\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hazi-keszitesu-protein-pizza-sonkaval-kukoricaval-es-olivabogyoval\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">itt tal\u00e1lj\u00e1tok.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. S\u00f3s palacsinta spen\u00f3ttal, lazaccal, \u00e9s toj\u00e1ssal<\/h3>\n\n\n\n<p><strong>A s\u00f3s feh\u00e9rj\u00e9s palacsint\u00e1t<\/strong>&nbsp;feh\u00e9rjepor, teljes ki\u0151rl\u00e9s\u0171 liszt, toj\u00e1s, tej \u00e9s f\u0171szer seg\u00edts\u00e9g\u00e9vel tudj\u00e1tok elk\u00e9sz\u00edteni. Ha <strong>lazacot \u00e9s t\u00fck\u00f6rtoj\u00e1st<\/strong> tesztek r\u00e1, biztos\u00edtj\u00e1tok a nagyobb <strong>feh\u00e9rjemennyis\u00e9get<\/strong> \u00e9s az eg\u00e9szs\u00e9ges zs\u00edrokat. A spen\u00f3t <strong>kalciumot, <a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9ziumot<\/a> \u00e9s cinket tartalmaz<\/strong>, a fokhagyma pedig <strong>t\u00e1mogatja az immunrendszert<\/strong>. Emelett, az \u00edzek ezen kombin\u00e1ci\u00f3ja fantasztikus. Ha Ti is szeretn\u00e9tek s\u00f3s feh\u00e9rj\u00e9s palaccsint\u00e1t k\u00e9sz\u00edteni, a receptet hozz\u00e1<span style=\"color: #ff6600;\"> <a title=\"Fitness Recept: Spen\u00f3ttal, lazaccal \u00e9s t\u00fck\u00f6rtoj\u00e1ssal t\u00f6lt\u00f6tt s\u00f3s protein palacsinta\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-spenottal-lazaccal-es-tukortojassal-toltott-sos-protein-palacsinta\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">itt tal\u00e1lj\u00e1tok<\/a>.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. \u00c9desburgonya curry m\u00e1rt\u00e1ssal, brokkolival \u00e9s kesuval<\/h3>\n\n\n\n<p>Az \u00e9desburgonya vagy bat\u00e1ta <strong>ezernyi m\u00f3don<\/strong> is elk\u00e9sz\u00edthet\u0151. Mi egy <strong>vegetari\u00e1nus fitness receptet<\/strong> v\u00e1lasztottunk. Mind\u00f6ssze \u00e9desburgonya, brokkoli, pirospaprika, zeller \u00e9s <span style=\"color: #ff6600;\"><a title=\"Kesudi\u00f3-GymBeam\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kesudi\u00f3<\/a><\/span> sz\u00fcks\u00e9ges hozz\u00e1, valamint egy toj\u00e1s a d\u00edsz\u00edt\u00e9shez. Az elk\u00e9sz\u00edt\u00e9s egyszer\u0171: a bat\u00e1t\u00e1t s\u00f3s v\u00edzben megf\u0151zz\u00fck, majd hozz\u00e1adjuk a f\u0151tt brokkolit, paprik\u00e1t, zellert&nbsp;\u00e9s kesudi\u00f3t. \u00cdzes\u00edt\u00e9shez kiv\u00e1l\u00f3an megfelel a koriander, a cayenne-bors \u00e9s a <span style=\"color: #ff6600;\"><a title=\"Curry Sauce kal\u00f3riamentes sz\u00f3sz \" href=\"https:\/\/gymbeam.hu\/curry-sauce-kaloriamentes-szosz-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kal\u00f3riamentes curry sz\u00f3szunk<\/a><\/span>. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637817034.jpg\" alt=\"Edz\u00e9s ut\u00e1ni energiap\u00f3tl\u00e1s: \u00c9desburgonya \u00e9s brokkoli, kesudi\u00f3 \u00e9s curry m\u00e1rt\u00e1ssal\" style=\"width:843px;height:619px\" title=\"Edz\u00e9s ut\u00e1ni energiap\u00f3tl\u00e1s: \u00c9desburgonya \u00e9s brokkoli, kesudi\u00f3 \u00e9s curry m\u00e1rt\u00e1ssal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Avok\u00e1d\u00f3s-feta sajtos szendvics<\/h3>\n\n\n\n<p>Ha valami olyat szeretn\u00e9tek, amit <strong>nem tart sok\u00e1ig elk\u00e9sz\u00edteni<\/strong>, ez a recept nektek lett kital\u00e1lva. Egy kisebb t\u00e1lba tegyetek <strong>avok\u00e1d\u00f3t, feta sajtot<\/strong>, egy <strong>kev\u00e9s citromlevet \u00e9s f\u0171szert<\/strong>. A hozz\u00e1val\u00f3kb\u00f3l k\u00e9sz\u00edtsetek egy p\u00e9pes \u00e1llag\u00fa kr\u00e9met. Ezut\u00e1n egy szelet <strong>teljes ki\u0151rl\u00e9s\u0171 kenyeret <\/strong>kenjetek meg avok\u00e1d\u00f3s kr\u00e9mmel<strong>&nbsp;<\/strong>majd&nbsp; fedj\u00e9tek le m\u00e9g egy szelet keny\u00e9rrel. Az \u00edgy elk\u00e9sz\u00edtett szendvicset tegy\u00e9tek&nbsp;&nbsp;<strong>p\u00e1r percre szendvicss\u00fct\u0151be<\/strong>, \u00e9s m\u00e1r lehet is t\u00e1lalni.&nbsp;<span style=\"color: #ff6600;\">[11] [12] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-925354318.jpg\" alt=\"Avok\u00e1d\u00f3 szendvics feta sajttal edz\u00e9s ut\u00e1n\" style=\"width:843px;height:593px\" title=\"Avok\u00e1d\u00f3 szendvics feta sajttal edz\u00e9s ut\u00e1n\"\/><\/figure>\n<\/div>\n\n\n<p>Rem\u00e9lj\u00fck, hogy <strong>j\u00f3 tan\u00e1csokkal szolg\u00e1ltunk az edz\u00e9s ut\u00e1ni \u00e9telek<\/strong> vagy kieg\u00e9sz\u00edt\u0151k kiv\u00e1laszt\u00e1s\u00e1ban. \u00cdrj\u00e1tok meg nek\u00fcnk, mit szoktatok enni edz\u00e9s ut\u00e1n, \u00e9s hogy <strong>milyen<\/strong> <strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket<\/strong> tartalmaznak az edz\u00e9s ut\u00e1ni italjaitok. Ha a cikkb\u0151l \u00faj inform\u00e1ci\u00f3kat tudtatok meg a fitness t\u00e1pl\u00e1lkoz\u00e1st illet\u0151en, <strong>t\u00e1mogass\u00e1tok megoszt\u00e1ssal. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mit egy\u00fcnk edz\u00e9s ut\u00e1n? A k\u00e9rd\u00e9s, amely minden olyan sportol\u00f3t \u00fcld\u00f6z, aki komolyan veszi az edz\u00e9seit. \u00c9pp ez\u00e9rt  d\u00f6nt\u00f6tt\u00fcnk \u00fagy, hogy megmutatjuk nektek, mi a legfontosabb, amit az edz\u00e9s ut\u00e1ni t\u00e9pl\u00e9lkoz\u00e1sr\u00f3l kell tudnotok.<\/p>\n","protected":false},"author":25,"featured_media":109383,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,7356,6564],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260394","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseges-eletmod","9":"tag-etrend-hu","10":"tag-fitt-recept","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Az 5 legjobb edz\u00e9s ut\u00e1ni recept - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mit egy\u00fcnk edz\u00e9s ut\u00e1n? 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A k\u00e9rd\u00e9s, amely minden olyan sportol\u00f3t \u00fcld\u00f6z, aki komolyan veszi az edz\u00e9seit. \u00c9pp ez\u00e9rt d\u00f6nt\u00f6tt\u00fcnk \u00fagy, hogy megmutatjuk nektek, mi a legfontosabb, amit az edz\u00e9s ut\u00e1ni t\u00e9pl\u00e9lkoz\u00e1sr\u00f3l kell tudnotok.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-30T04:42:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T08:38:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/fb-jedlo-po-treningu.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Az 5 legjobb edz\u00e9s ut\u00e1ni recept\",\"datePublished\":\"2019-04-30T04:42:00+00:00\",\"dateModified\":\"2024-05-28T08:38:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/\"},\"wordCount\":2360,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jedlo-po-treningu.png\",\"keywords\":[\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"\u00e9trend\",\"fitt recept\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/\",\"name\":\"Az 5 legjobb edz\u00e9s ut\u00e1ni recept - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jedlo-po-treningu.png\",\"datePublished\":\"2019-04-30T04:42:00+00:00\",\"dateModified\":\"2024-05-28T08:38:42+00:00\",\"description\":\"Mit egy\u00fcnk edz\u00e9s ut\u00e1n? 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