{"id":266846,"date":"2020-09-24T09:51:00","date_gmt":"2020-09-24T07:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=266846"},"modified":"2023-08-29T10:15:01","modified_gmt":"2023-08-29T08:15:01","slug":"%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/","title":{"rendered":"\u03a0\u03cc\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1;"},"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.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%A0%CF%8C%CF%83%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BB%CE%B1%CE%BC%CE%B2%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%B7%CE%BC%CE%B5%CF%81%CE%B9%CE%BD%CE%AC\" title=\"\u03a0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac;\">\u03a0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac;<\/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.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%95%CE%BB%CE%AC%CF%87%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82\" title=\"\u0395\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2\">\u0395\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/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.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82\" title=\"\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2\">\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CE%B3%CE%B9%CE%B1_%CE%BC%CF%85%CF%8A%CE%BA%CE%AE_%CE%B1%CE%BD%CE%AC%CF%80%CF%84%CF%85%CE%BE%CE%B7\" title=\"\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\">\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82_%CF%83%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\" title=\"\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\">\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CE%BD%CE%B1_%CF%83%CE%B1%CF%82_%CE%B2%CE%BB%CE%AC%CF%88%CE%B5%CE%B9\" title=\"\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%B7_%CE%B1%CF%85%CE%BE%CE%B7%CE%BC%CE%AD%CE%BD%CE%B7_%CF%80%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82_%CE%BD%CE%B1_%CF%83%CE%B1%CF%82_%CE%B2%CE%BB%CE%AC%CF%88%CE%B5%CE%B9\" title=\"\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%A0%CF%8C%CF%83%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BB%CE%B1%CE%BC%CE%B2%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BC%CE%B5%CF%84%CE%AC_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%AE_%CF%83%CE%B1%CF%82\" title=\"\u03a0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2;\">\u03a0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%A0%CF%8C%CF%84%CE%B5_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_%CF%80%CE%B9%CE%BF_%CE%BA%CE%B1%CF%84%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B7_%CF%83%CF%84%CE%B9%CE%B3%CE%BC%CE%AE_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7_%CE%BB%CE%AE%CF%88%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82\" title=\"\u03a0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2;\">\u03a0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8c%cf%84%ce%b5-%ce%ba%ce%b1%ce%b9-%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%80%cf%81%ce%ad%cf%80%ce%b5%ce%b9-%ce%bd%ce%b1-%cf%80%ce%ac%cf%81%ce%b5%cf%84\/#%CE%A0%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82_%CE%B1%CF%80%CF%8C_%CF%87%CE%BF%CF%81%CF%84%CE%BF%CF%86%CE%AC%CE%B3%CE%BF%CF%85%CF%82_%CE%BA%CE%B1%CE%B9_%CE%B2%CE%AF%CE%B3%CE%BA%CE%B1%CE%BD\" title=\"\u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03af\u03b3\u03ba\u03b1\u03bd\">\u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03af\u03b3\u03ba\u03b1\u03bd<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u03a0\u03c1\u03ce\u03c4\u03bf\u03bd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 <strong>\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ac\u03bc\u03b5\u03c3\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2<\/strong>. \u0397 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 <strong>\u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03c6\u03b1\u03b3\u03b7\u03c4\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2<\/strong>. \u0395\u03ac\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u00ab\u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5\u00bb \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03ae \u03c4\u03bf \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf, \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03b1\u03c5\u03c4\u03cc <strong>\u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/strong>. \u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc <strong>\u03c4\u03bf \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5<\/strong> \u03ba\u03b1\u03b9 <strong>\u03c4\u03bf \u03c0\u03cc\u03c4\u03b5 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1 <\/strong>\u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03bb\u03ae\u03c8\u03b7 \u03b1\u03c5\u03c4\u03ae;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u039d\u03b1\u03b9, \u03b5\u03af\u03bd\u03b1\u03b9.<\/strong> \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c4\u03b5. \u03a3\u03c4\u03b7\u03bd \u03b5\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03cc\u03c3\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cc \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 <strong>\u03c4\u03b1 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1<\/strong>. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c5\u03c4\u03bf\u03cd, \u03b8\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac <strong>\u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03b7 \u03bb\u03ae\u03c8\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7\u03c2 &nbsp;\u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2. \u03a3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03af\u03bd\u03b1\u03ba\u03b5\u03c2 \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 <strong>\u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u03a3\u03c4\u03bf \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9 \u03c4\u03bf\u03c5 \u00ab\u03c0\u03cc\u03c4\u03b5\u00bb<\/strong> \u03b8\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03b7\u03bc\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b7 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03ce\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03cc\u03c3\u03bf <strong>\u03b7 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03ae \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b8 &#8216;\u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/strong>. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b5\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac, <strong>\u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bd\u03ad\u03bc\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1 \u03bc\u03ad\u03c1\u03b7 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03c3\u03b1\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af, \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf. <strong>\u03a0\u03ac\u03bc\u03b5, \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd, \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-672630122.jpg\" alt=\"When and how much of protein to take for achieving maximum result?\" width=\"843\" height=\"562\" title=\"When and how much of protein to take for achieving maximum result?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8C%CF%83%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BB%CE%B1%CE%BC%CE%B2%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%B7%CE%BC%CE%B5%CF%81%CE%B9%CE%BD%CE%AC\"><\/span>\u03a0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039a\u03ac\u03b8\u03b5 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03bf \u03c3\u03c4\u03bf \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03b9\u03bd\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03b3\u03b9 &#8216;\u03b1\u03c5\u03c4\u03cc \u03bc\u03af\u03b1 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b9\u03ae \u03c4\u03bf\u03c5\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1<\/strong>. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b8\u03b5\u03c4\u03b9\u03ba\u03cc \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03bf \u03c4\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03bc\u03b1\u03c2, \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd, \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03b1\u03bb\u03bb\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bd\u03c5\u03c7\u03b9\u03ce\u03bd. \u0394\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03b1\u03bd \u03c4\u03b7 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b6\u03c9\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2, \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03ae \u03b1\u03c0\u03cc \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1, \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 <strong>\u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong> \u03c4\u03bf\u03c5\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03ba\u03b9 \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 <strong>\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2<\/strong> &#8211; \u03b5\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2, \u03ae \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1.<\/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\"><span class=\"ez-toc-section\" id=\"%CE%95%CE%BB%CE%AC%CF%87%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82\"><\/span>\u0395\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u03a4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03c4\u03b7 \u03bc\u03b5\u03c4\u03c1\u03ac\u03bc\u03b5 \u03c3\u03b5 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 g\/ kg, \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 <strong>\u03be\u03b5\u03ba\u03b9\u03bd\u03ac \u03b1\u03c0\u03cc 0,8 <\/strong><strong>g<\/strong><strong> \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong> <span style=\"color: #ff6600;\">[1]<\/span>. \u0393\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2, \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 0,8 g\/ kg \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03c0\u03bf\u03bb\u03cd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae<\/strong>. \u0395\u03af\u03c4\u03b5 \u03b5\u03af\u03c3\u03c4\u03b5 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03c3\u03b9\u03b2\u03b1\u03c1\u03af\u03c3\u03c4\u03b1\u03c2, \u03b7 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2. \u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5, <strong>\u03c4\u03cc\u03c3\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-483619661.jpg\" alt=\"Minimum daily amount of protein \" width=\"843\" height=\"562\" title=\"Minimum daily amount of protein \"\/><\/figure><\/div>\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=\"28324,5075,28936,6939,8059,28683,404,30271,28689,49360,5598\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82\"><\/span>\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd <strong>\u03b5\u03be\u03ad\u03c4\u03b1\u03c3\u03b1\u03bd \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\u03c2<\/strong>. \u0397 \u03c0\u03bb\u03b5\u03b9\u03bf\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c3\u03c7\u03bf\u03bb\u03ae\u03b8\u03b7\u03ba\u03b5 <strong>\u03bc\u03b5 \u03c4\u03b1 1,5 <\/strong><strong>g<\/strong><strong>\/ <\/strong><strong>kg<\/strong><strong> \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong>. \u0395\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03b9 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7\u03c3\u03b1\u03bd \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 <strong>\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf 2,2-3,3 <\/strong><strong>g<\/strong><strong>\/ <\/strong><strong>kg<\/strong><strong>.<\/strong> <strong>\u039a\u03b1\u03bc\u03af\u03b1 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b4\u03b5\u03bd \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1<\/strong> <strong>\u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae<\/strong> <strong>\u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03b5 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[17]&nbsp;<\/span><strong>\u03a3\u03c4\u03bf\u03bd \u03c0\u03af\u03bd\u03b1\u03ba\u03b1<\/strong>, \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae\u03c2 \u03bb\u03ae\u03c8\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd <strong>\u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c5\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[10]<\/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\">\u03a5\u03b3\u03b9\u03ad\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u03a4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b6\u03c9\u03ae\u03c2<\/th><th>\u0394\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/th><th>A\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd<\/th><th>\u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/th><\/tr><\/thead><tbody><tr><td>\u039a\u03b1\u03b8\u03b9\u03c3\u03c4\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9<\/td><td><strong>1,2\u20131,8 g\/kg<\/strong><\/td><td><strong>1,2\u20131,8 g\/kg<\/strong><\/td><td><strong>1,2\u20131,8 g\/kg<\/strong><\/td><\/tr><tr><td>\u0394\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9<\/td><td><strong>1,4\u20132,0 g\/kg<\/strong><\/td><td><strong>1,4\u20132,4 g\/kg<\/strong><\/td><td><strong>1,6\u20132,4 g\/kg<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\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\">\u03a5\u03c0\u03ad\u03c1\u03b2\u03b1\u03c1\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03bf\u03b9<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u03a4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b6\u03c9\u03ae\u03c2<\/th><th>\u0394\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/th><th>A\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd<\/th><th>\u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/th><\/tr><\/thead><tbody><tr><td>\u039a\u03b1\u03b8\u03b9\u03c3\u03c4\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9<\/td><td><strong>1,2\u20131,5 g\/kg<\/strong><\/td><td>\u03b4\u03b5\u03bd \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9<\/td><td>1,2<strong>\u20131,5 g\/kg<\/strong><\/td><\/tr><tr><td>\u0394\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9<\/td><td><strong>1,2\u20131,5 g\/kg<\/strong><\/td><td><strong>1,4\u20132 g\/kg<\/strong><\/td><td><strong><strong>1,4\u20132 g\/kg<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-627229804.jpg\" alt=\"Optimal daily amount of protein\" width=\"843\" height=\"562\" title=\"Optimal daily amount of protein\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CE%B3%CE%B9%CE%B1_%CE%BC%CF%85%CF%8A%CE%BA%CE%AE_%CE%B1%CE%BD%CE%AC%CF%80%CF%84%CF%85%CE%BE%CE%B7\"><\/span>\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf <strong>\u03c7\u03c1\u03c5\u03c3\u03cc\u03c2 \u03b4\u03c1\u03cc\u03bc\u03bf\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b1\u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd <strong>\u03c0\u03af\u03bd\u03b1\u03ba\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd<\/strong> \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd <strong>\u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd<\/strong>, \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0392\u03ac\u03c1\u03bf\u03c2\r\n<center><\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0395\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\r\n<center><\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u039c\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03a0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\r\n<center><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">45 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">63 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">57 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">68 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">95 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">79 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">111 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">262 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">91 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">299 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">102 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">143 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">337 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">113 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">158 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">374 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">125 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">175 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">412 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b1\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c0\u03af\u03bd\u03b1\u03ba\u03b1 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9&nbsp;<strong>\u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2<\/strong> \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd <strong>\u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03c9\u03bd 3,3 g \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong>. <span style=\"color: #ff6600;\">[10]<\/span> \u039a\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03ad\u03bd\u03b1\u03c2 \u03c5\u03b3\u03b9\u03ae\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03bf\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 91 \u03ba\u03b9\u03bb\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af <strong>\u03bd\u03b1<\/strong> <strong>\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 299 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b2\u03ac\u03c3\u03b7.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-629767578.jpg\" alt=\"Optimal daily receive of proteins for the muscle growth\" width=\"843\" height=\"562\" title=\"Optimal daily receive of proteins for the muscle growth\"\/><\/figure><\/div>\n\n\n\n<p>\u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03af\u03b1 \u03c5\u03c0\u03b5\u03c1-\u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 (370-800 kcal \u03ac\u03bd\u03c9), <strong>\u03ba\u03b1\u03b8\u03ce\u03c2 \u03c7\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03cc\u03c4\u03b1\u03bd \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 <\/strong>\u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 3,3 g \/ kg \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf \u03cc\u03c4\u03b1\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 1,8 &#8211; 2,6 g\/ kg \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd. <span style=\"color: #ff6600;\">[18] [19]<\/span> \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b4\u03b5\u03bd \u03c7\u03c4\u03af\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 <strong>\u03c3\u03c4\u03b7\u03bd \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1<\/strong>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03cc\u03b3\u03ba\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03b8\u03b1 \u03ba\u03b5\u03c1\u03b4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1. <strong>\u039d\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5<\/strong> \u03cc\u03c4\u03b9 \u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 <strong>\u03bd\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03bb\u03ae\u03c8\u03b7<\/strong>. \u0397 \u03bb\u03ae\u03c8\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 <strong>\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2<\/strong>, \u03b3\u03b9 &#8216;\u03b1\u03c5\u03c4\u03cc \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c0\u03bf\u03c3\u03ac \u03b1\u03bb\u03bb\u03b7\u03bb\u03bf\u03c3\u03c5\u03bd\u03b4\u03ad\u03bf\u03bd\u03c4\u03b1\u03b9.<\/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\"><span class=\"ez-toc-section\" id=\"%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82_%CF%83%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\"><\/span>\u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039c\u03b9\u03b1 \u03c0\u03b1\u03bb\u03b1\u03b9\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 <strong>\u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1,8 &#8211; 2,7 <\/strong><strong>g<\/strong><strong>\/ <\/strong><strong>kg<\/strong> \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1\u03c2.<span style=\"color: #ff6600;\">[20]<\/span> \u039d\u03b5\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1\u03c2, <strong>\u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc 2,3 &#8211; 3,1 <\/strong><strong>g<\/strong><strong>\/ <\/strong><strong>kg<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[21]<\/span> \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03bf\u03c3\u03cc \u03b5\u03c0\u03b9\u03b2\u03b5\u03b2\u03b1\u03b9\u03ce\u03b8\u03b7\u03ba\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7 \u0394\u03b9\u03b5\u03b8\u03bd\u03ae \u0395\u03c4\u03b1\u03b9\u03c1\u03b5\u03af\u03b1 \u0391\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2. <span style=\"color: #ff6600;\">[22]<\/span> \u0391\u03c5\u03c4\u03cc \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf <strong>\u03b3\u03b9\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03b1<\/strong> \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2. \u0391\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03b5\u03c0\u03b9\u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b3\u03b9 &#8216;\u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>1,2 -1,5 <\/strong><strong>g<\/strong><strong>\/ <\/strong><strong>kg<\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2. <span style=\"color: #ff6600;\">[23] [24] [25] [31]<\/span> \u0391\u03c5\u03c4\u03ae \u03b7 \u03c4\u03b9\u03bc\u03ae \u03b5\u03c0\u03b9\u03b2\u03b5\u03b2\u03b1\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u0395\u03c5\u03c1\u03c9\u03c0\u03b1\u03ca\u03ba\u03ae \u0388\u03bd\u03c9\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac \u03c4\u03b1 <strong>1,5 <\/strong><strong>g<\/strong><strong>\/ <\/strong><strong>kg<\/strong><strong> \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03bf\u03c5\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2<\/strong>. <span style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/11\/Copy-of-\u0424\u043e\u0442\u043e-2-1124x749.jpg\" alt=\"Optimal daily amount of protein at the weight loss\" class=\"wp-image-246616\" width=\"843\" height=\"562\" title=\"Optimal daily amount of protein at the weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/11\/Copy-of-\u0424\u043e\u0442\u043e-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/11\/Copy-of-\u0424\u043e\u0442\u043e-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/11\/Copy-of-\u0424\u043e\u0442\u043e-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/11\/Copy-of-\u0424\u043e\u0442\u043e-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u038c\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac <strong>\u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/strong> <strong>\u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1<\/strong>, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03bc\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 27% \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae\u03c2 \u03bb\u03ae\u03c8\u03b7\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd) \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af <strong>\u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2,<\/strong> \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03bf\u03c5 \u03c4\u03c9\u03bd \u03c4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03b9\u03b4\u03af\u03c9\u03bd. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 <strong>\u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7\u03c2 <\/strong><strong>HDL<\/strong><strong> \u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03cc\u03bb\u03b7\u03c2<\/strong>. \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03b8\u03b7\u03ba\u03b1\u03bd \u03bc\u03cc\u03bd\u03bf \u03c3\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. <span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<p><strong>\u03a3\u03c4\u03bf\u03bd \u03c0\u03af\u03bd\u03b1\u03ba\u03b1<\/strong> \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c3\u03ba\u03cc\u03c0\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 <strong>\u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c5\u03c0\u03ad\u03c1\u03b2\u03b1\u03c1\u03bf\u03c5\u03c2. \u039f\u03b9 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ad\u03bc\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 \u03c7\u03b9\u03bb\u03b9\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1. <span style=\"color: #ff6600;\">[10]&nbsp;<\/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\">\u03a5\u03c0\u03ad\u03c1\u03b2\u03b1\u03c1\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03bf\u03b9<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0392\u03ac\u03c1\u03bf\u03c2<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0395\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u039c\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">45 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">68 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">57 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">68 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">85 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">68 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">82 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">79 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">95 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">91 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">109 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">102 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">122 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">153 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">113 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">125 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\">\u03a5\u03b3\u03b9\u03ad\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0392\u03ac\u03c1\u03bf\u03c2<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0395\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u039c\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">45 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">57 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">125 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">68 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">79 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">175 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">262 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">91 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">299 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">102 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">337 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">113 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">249 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">374 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">125 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">274 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">412 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0398\u03c5\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf <strong>\u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03c3\u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5. \u03a3\u03b5 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ad\u03c2, \u03b5\u03ac\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd \u03b1\u03b8\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, <strong>\u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 2,3 &#8211; 3 , 1 <\/strong><strong>g<\/strong><strong> \/ <\/strong><strong>kg<\/strong><strong> \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b2\u03ac\u03c3\u03b7. \u03a4\u03b1 \u03c5\u03c0\u03ad\u03c1\u03b2\u03b1\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd 1,2 &#8211; 1,5 g \/ kg \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b8 &#8216;\u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-986619670.jpg\" alt=\"protein intake dosage\" width=\"843\" height=\"562\" title=\"protein intake dosage\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CE%BD%CE%B1_%CF%83%CE%B1%CF%82_%CE%B2%CE%BB%CE%AC%CF%88%CE%B5%CE%B9\"><\/span>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038a\u03c3\u03c9\u03c2 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03bc\u03cd\u03b8\u03bf \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03b2\u03bb\u03ac\u03c0\u03c4\u03bf\u03c5\u03bd \u03c4\u03b1 \u03bd\u03b5\u03c6\u03c1\u03ac, \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03b7\u03c0\u03b1\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ae \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7. \u0397 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03bc\u03c9\u03c2 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03b9\u03c3\u03c7\u03c5\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b4\u03b5\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03c7\u03b8\u03b7\u03ba\u03b5 \u03b1\u03c0\u03cc \u03ba\u03b1\u03bc\u03af\u03b1 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03c9\u03bd \u03c5\u03b3\u03b9\u03ce\u03bd \u03b1\u03c4\u03cc\u03bc\u03c9\u03bd. <span style=\"color: #ff6600;\">[4]<\/span> \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c3\u03c4\u03b1 \u03bd\u03b5\u03c6\u03c1\u03ac \u03ae \u03c4\u03bf \u03c3\u03c5\u03ba\u03ce\u03c4\u03b9, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2.<\/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\"><span class=\"ez-toc-section\" id=\"%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%B7_%CE%B1%CF%85%CE%BE%CE%B7%CE%BC%CE%AD%CE%BD%CE%B7_%CF%80%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82_%CE%BD%CE%B1_%CF%83%CE%B1%CF%82_%CE%B2%CE%BB%CE%AC%CF%88%CE%B5%CE%B9\"><\/span>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 <strong>\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 <strong>\u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03b5\u03c0\u03c4\u03b9\u03ba\u03cc \u03bc\u03b1\u03c2,<\/strong> \u03cc\u03c0\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03bc\u03b5\u03c4\u03b5\u03c9\u03c1\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03b4\u03b9\u03ac\u03c1\u03c1\u03bf\u03b9\u03b1. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c0\u03bf\u03c8\u03b7, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03b1 \u03bc\u03ad\u03c4\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03b9\u03c1\u03b5\u03af\u03c4\u03b5 <strong>\u03c3\u03b5 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c4\u03bc\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2.<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8C%CF%83%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BB%CE%B1%CE%BC%CE%B2%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BC%CE%B5%CF%84%CE%AC_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%AE_%CF%83%CE%B1%CF%82\"><\/span>\u03a0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b1\u03c3\u03c7\u03bf\u03bb\u03ae\u03b8\u03b7\u03ba\u03b1\u03bd \u03bc\u03b5 \u03c4\u03bf \u03b5\u03c1\u03ce\u03c4\u03b7\u03bc\u03b1 <strong>\u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/strong> \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1. \u03a4\u03c1\u03b5\u03b9\u03c2 \u03c0\u03b1\u03bb\u03b1\u03b9\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c3\u03c5\u03bc\u03c6\u03ce\u03bd\u03b7\u03c3\u03b1\u03bd \u03c3\u03c4\u03bf <strong>\u03cc\u03c4\u03b9 20 &#8211; 25 g \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 <\/strong>\u03b1\u03c1\u03ba\u03bf\u03cd\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2. <span style=\"color: #ff6600;\">[12][13] [14]<\/span>&nbsp;&nbsp;\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03af\u03b1 \u03bd\u03b5\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03b1\u03bc\u03c6\u03b9\u03c3\u03b2\u03ae\u03c4\u03b7\u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1. \u03a4\u03bf \u03b5\u03c0\u03b9\u03c7\u03b5\u03af\u03c1\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b5\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03bd \u03ad\u03bb\u03b1\u03b2\u03b1\u03bd \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03bf \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af <strong>\u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u03a0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03c0\u03b9\u03b2\u03b5\u03b2\u03b1\u03b9\u03ce\u03b8\u03b7\u03ba\u03b5, \u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03ba\u03b1\u03c4\u03ad\u03bb\u03b7\u03be\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1 \u03cc\u03c4\u03b9 \u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 40 \u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c1\u03af\u03c9\u03bd<\/strong> \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bf\u03c1\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 20 \u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c1\u03af\u03c9\u03bd. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-514714366.jpg\" alt=\"How much of protein to receive in one portion after training?  \" width=\"843\" height=\"562\" title=\"How much of protein to receive in one portion after training?  \"\/><\/figure><\/div>\n\n\n\n<p>\u03a3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03b6\u03cc\u03c4\u03b1\u03bd <strong>\u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c5\u03c0\u03cc \u03c4\u03b9\u03c2 \u03af\u03b4\u03b9\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03ae\u03c3\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03bf\u03bd\u03b5\u03c2 \u03c0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bb\u03bb\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03bd\u03ac \u03bc\u03b5\u03c1\u03af\u03b4\u03b1. \u0394\u03cd\u03bf \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 <strong>\u03ba\u03b1\u03c4\u03ad\u03bb\u03b7\u03be\u03b1\u03bd \u03c3\u03c4\u03bf \u03cc\u03c4\u03b9 \u03c4\u03b1 20-25 g<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03b9\u03bc\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7\u03c2, \u03b4\u03b9\u03b5\u03be\u03ae\u03b3\u03b1\u03b3\u03b1\u03bd \u03c4\u03b7\u03bd \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03c4\u03cc\u03bc\u03c9\u03bd \u03c0\u03bf\u03c5 <strong>\u03b1\u03c3\u03ba\u03bf\u03cd\u03c3\u03b1\u03bd \u03bc\u03cc\u03bd\u03bf \u03c0\u03cc\u03b4\u03b9\u03b1<\/strong>. \u0395\u03bd\u03ce \u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c4\u03b7\u03bd <strong>\u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b1 40 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1<\/strong> \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b5 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ad\u03c2 \u03c3\u03b5 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u03c0\u03bf\u03c5 <strong>\u03b1\u03c3\u03ba\u03bf\u03cd\u03c3\u03b1\u03bd \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2<\/strong>. \u0391\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03bd \u03c3\u03c5\u03bc\u03c6\u03c9\u03bd\u03bf\u03cd\u03bd \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2. \u0397 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 <strong>\u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd<\/strong> \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1.<span style=\"color: #ff6600;\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03bc\u03c5\u03ca\u03ba\u03cc\u03c2 \u03b9\u03c3\u03c4\u03cc\u03c2 <strong>\u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf 25-30%<\/strong> \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5. \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 <strong>\u03b4\u03b5\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd<\/strong>. \u0395\u03ac\u03bd \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 70 g \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03b5 \u03bc\u03af\u03b1 \u03b4\u03cc\u03c3\u03b7, \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03af\u03b4\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 40 g \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd. <span style=\"color: #ff6600;\">[6] [15]<\/span> &nbsp;\u039c\u03b7\u03bd \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03cc\u03bc\u03c9\u03c2, \u03c4\u03bf \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03b5 \u03bc\u03af\u03b1 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 <strong>\u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03b7 \u03c3\u03c0\u03b1\u03c4\u03b1\u03bb\u03ac\u03c4\u03b5<\/strong>. <strong>\u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03c4\u03b9\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1<\/strong>, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c9\u03c2 \u03c0\u03b7\u03b3\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<p><strong>\u039f \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2<\/strong> \u2013\u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u0395\u03af\u03c4\u03b5 \u03b7 \u03b5\u03c6\u03ac\u03c0\u03b1\u03be \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>20 \u03ae 40 <\/strong><strong>g<\/strong>, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc <strong>\u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b8 &#8216;\u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 &#8211; \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03c3\u03b5 5 \u03bc\u03ad\u03c1\u03b7. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03b4\u03b9\u03b1\u03c7\u03c9\u03c1\u03b9\u03c3\u03bc\u03cc <strong>\u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/strong>.<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8C%CF%84%CE%B5_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_%CF%80%CE%B9%CE%BF_%CE%BA%CE%B1%CF%84%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B7_%CF%83%CF%84%CE%B9%CE%B3%CE%BC%CE%AE_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7_%CE%BB%CE%AE%CF%88%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82\"><\/span>\u03a0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03b1\u03ba\u03c1\u03af\u03b2\u03b5\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03cc\u03c3\u03bf \u03b5\u03af\u03bd\u03b1\u03b9&nbsp;<strong>\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong>. \u038c\u03c0\u03c9\u03c2 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b8\u03b7\u03ba\u03b5, \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2. \u03a4\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03ba\u03b1\u03b8 &#8216;\u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2, <strong>\u03c3\u03b5 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 20 &#8211; 40 g<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, <strong>\u03c4\u03bf \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5<\/strong> \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03bc\u03b5\u03c1\u03af\u03b4\u03c9\u03bd. \u039c\u03af\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c5\u03b3\u03c7\u03c1\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc (timing). \u0391\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af <strong>\u03bd\u03b1 \u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03b5\u03af \u03c3\u03b5 5 \u03c6\u03ac\u03c3\u03b5\u03b9\u03c2<\/strong> &#8211; \u03c4\u03bf \u03c0\u03c1\u03c9\u03af, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2, \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5, \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/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\">1.\u03a4\u03bf \u03c0\u03c1\u03c9\u03af<\/h3>\n\n\n\n<p>\u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03cc\u03c4\u03b9 <strong>\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03c5\u03b1\u03af\u03c3\u03b8\u03b7\u03c4\u03bf \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7<\/strong> \u03c4\u03c9\u03bd \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 24 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. <span style=\"color: #ff6600;\">[36]<\/span> &nbsp;\u0397 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 <strong>\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ae\u03c3\u03b9\u03bc\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03bf\u03c1\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03bf \u03be\u03b5\u03ba\u03af\u03bd\u03b7\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bd\u03ad\u03b1 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ad\u03bd\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03bc\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03c4\u03c1\u03bf\u03c6\u03ce\u03bd \u03b3\u03b5\u03bc\u03ac\u03c4\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03bf\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1. \u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03b7 <strong>\u03b2\u03b1\u03b8\u03bc\u03b9\u03b1\u03af\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ae\u03c3\u03b9\u03bc\u03b7<\/strong> <strong>\u03ba\u03b1\u03b6\u03b5\u0390\u03bd\u03b7<\/strong>. <span style=\"color: #ff6600;\">[37] <\/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\">2.\u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/h3>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd <strong>\u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong>, \u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc \u03c3\u03bd\u03b1\u03ba \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03c0\u03bf\u03b3\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03bd\u03cc \u03c3\u03bd\u03b1\u03ba \u03bc\u03b5 \u03ad\u03bd\u03b1&nbsp;<strong>\u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03cc \u03bc\u03b5\u03af\u03b3\u03bc\u03b1<\/strong> \u03ae \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 <span style=\"color: #ff6600;\"><u>\u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/u><\/span> \u03ae \u03ad\u03bd\u03b1 <span style=\"color: #ff6600;\"><u>\u03ac\u03bb\u03bb\u03bf \u03c3\u03bd\u03b1\u03ba<\/u><\/span>. <strong>\u03a4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03b5\u03bd\u03cc\u03c2 <span style=\"color: #ff6600;\"><u>\u03c0\u03bf\u03c4\u03bf\u03cd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/u><\/span> \u03ae \u03ac\u03bb\u03bb\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ce\u03bd \u03c0\u03b7\u03b3\u03ce\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2.<\/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\">3. \u03a4\u03bf \u03b2\u03c1\u03b1\u03b4\u03ac\u03ba\u03b9 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf<\/h3>\n\n\n\n<p>\u0388\u03bd\u03b1<strong> \u03bc\u03b5\u03af\u03b3\u03bc\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03cd\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 <strong>\u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2<\/strong>. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b7 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 <u>\u03b7 \u03ba\u03b1\u03b6\u03b5\u0390\u03bd\u03b7<\/u>, \u03c0\u03bf\u03c5 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ac \u03ba\u03b1\u03b9 <strong>\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2<\/strong> \u03c3\u03b1\u03c2 <strong>\u03bc\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd<\/strong> \u03b5\u03bd\u03ce \u03b5\u03c3\u03b5\u03af\u03c2 \u03ba\u03bf\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5. <span style=\"color: #ff6600;\">[33] [34] [35] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/Copy-of-IMG_0123-1124x631.jpg\" alt=\"\" class=\"wp-image-246631\" width=\"843\" height=\"473\" title=\"protein in the evening before sleep\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Copy-of-IMG_0123-1124x631.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Copy-of-IMG_0123-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Copy-of-IMG_0123-1536x862.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Copy-of-IMG_0123-2048x1150.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u03a0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/h3>\n\n\n\n<p>\u0388\u03bd\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03cd\u03c7\u03bf \u03c0\u03bf\u03c4\u03cc \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03bf \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. <span style=\"color: #ff6600;\">[32]<\/span> &nbsp;\u0397 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ae\u03c3\u03b9\u03bc\u03b7 <strong>\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03bf\u03cd\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2<\/strong> \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 &nbsp;\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2, <strong>\u03b7 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bf\u03c1\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03c0\u03b5\u03b9\u03b4\u03ae \u03b4\u03b5\u03bd \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ac\u03bd \u03cc\u03bb\u03bf\u03b9 \u03c4\u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03cd\u03c0\u03bf \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03b7 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c9\u03bd <span style=\"color: #ff6600;\"><u>\u03b2\u03b1\u03c3\u03b9\u03ba\u03ce\u03bd \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd <\/u><u>BCAA<\/u><\/span> (\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7, \u03b9\u03c3\u03bf\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7, \u03b2\u03b1\u03bb\u03af\u03bd\u03b7). \u0397 \u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7&nbsp;<strong>\u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b1 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03b5\u03cd\u03b8\u03c5\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd<\/strong>. <span style=\"color: #ff6600;\">[2]<\/span> \u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03b4\u03b5\u03b9\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03b1\u03c0\u03cc \u03cc, \u03c4\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2 \u03b8\u03b1 \u03bf\u03b4\u03b7\u03b3\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 <strong>\u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2<\/strong>. \u039a\u03b1\u03bb\u03cc \u03b5\u03af\u03bd\u03b1\u03b9, \u03c4\u03bf BCAA \u03c3\u03b5 \u03b4\u03b9\u03b1\u03bb\u03c5\u03c4\u03ae \u03bc\u03bf\u03c1\u03c6\u03ae \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 15 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03ba\u03b1\u03c8\u03bf\u03c5\u03bb\u03ce\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 35 &#8211; 40 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae.<\/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\">5. \u039c\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/h3>\n\n\n\n<p>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03cc\u03bc\u03c9\u03c2 <strong>\u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03c4\u03bf\u03c5 \u03bc\u03c5\u03ca\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong>. \u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 <strong>\u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03ae\u03c2 \u03c4\u03b7\u03c2<\/strong>. \u0397 \u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03ba\u03b1\u03bd\u03ae \u03bd\u03b1 \u00ab\u03be\u03c5\u03c0\u03bd\u03ae\u03c3\u03b5\u03b9\u00bb \u03c4\u03b1 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03b5\u03cd\u03b8\u03c5\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd. <span style=\"color: #ff6600;\">[2]<\/span> \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ae\u03c3\u03b9\u03bc\u03b7 <span style=\"color: #ff6600;\"><u>\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bf\u03c1\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2<\/u><\/span> \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u03a4\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ad\u03c2 \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03cc\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03bd\u03b1 \u03c0\u03af\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ac\u03b3\u03bd\u03c9\u03c3\u03c4\u03bf. \u03a4\u03bf 2013 \u03bc\u03af\u03b1 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03ad\u03c6\u03b5\u03c1\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u00ab\u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03b1\u03c1\u03ac\u03b8\u03c5\u03c1\u03bf\u00bb <strong>\u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af 30 &#8211; 45 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/strong> <span style=\"color: #ff6600;\">[16]<\/span> &nbsp;\u03a0\u03b1\u03c1\u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac, <strong>\u03c4\u03b1 &nbsp;30 \u2013 45 \u03bb\u03b5\u03c0\u03c4\u03ac<\/strong> \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c5\u03bc\u03c0\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd. \u0395\u03ac\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b1\u03c5\u03c4\u03cc, \u03bc\u03b7\u03bd \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5, <strong>\u03b4\u03b5\u03bd \u03b8\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1<\/strong>. \u03a3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2, \u03c0\u03b1\u03c1\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 <strong>\u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2<\/strong>. <span style=\"color: #ff6600;\">[28] [29] [30] [31]<\/span> &nbsp;\u038c\u03c4\u03b1\u03bd \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2, <strong>\u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9<\/strong> \u03b7 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c4\u03cd\u03c0\u03bf \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-646200698.jpg\" alt=\"Protein after training \" width=\"843\" height=\"562\" title=\"Protein after training \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7%CF%82_%CE%B1%CF%80%CF%8C_%CF%87%CE%BF%CF%81%CF%84%CE%BF%CF%86%CE%AC%CE%B3%CE%BF%CF%85%CF%82_%CE%BA%CE%B1%CE%B9_%CE%B2%CE%AF%CE%B3%CE%BA%CE%B1%CE%BD\"><\/span>\u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03af\u03b3\u03ba\u03b1\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b2\u03af\u03b3\u03ba\u03b1\u03bd <strong>\u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03c7\u03bf\u03c5\u03bd <\/strong>\u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03bf\u03b9\u03b1 \u03c0\u03b7\u03b3\u03ae \u03c4\u03b7 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd. \u039c\u03cc\u03bd\u03bf \u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03b9\u03bd\u03cc\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd <strong>\u03ba\u03b1\u03b9 \u03c4\u03b1 9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1<\/strong> \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u039f\u03b9 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03b3\u03b9\u03b1 \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03af\u03b3\u03ba\u03b1\u03bd \u03b4\u03b5\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b9 &#8216;\u03b1\u03c5\u03c4\u03cc \u03bf\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03bc\u03b5\u03c1\u03af\u03b4\u03b5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03c5\u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2<\/strong>, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03b1\u03c1\u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd. \u0397 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03c5\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <strong>1,5 &#8211; 2 g \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong> \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03b2\u03af\u03b3\u03ba\u03b1\u03bd \u03ba\u03b1\u03b9 \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd <strong>\u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bc\u03c5\u03ca\u03ba\u03bf\u03cd \u03b9\u03c3\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5\u03c2<\/strong>. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u039c\u03ac\u03b8\u03b1\u03c4\u03b5 \u03cc\u03bb\u03b1 \u03cc\u03c3\u03b1 \u03b8\u03ad\u03bb\u03b1\u03c4\u03b5<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c7\u03c1\u03bf\u03bd\u03bf\u03b4\u03b9\u03ac\u03b3\u03c1\u03b1\u03bc\u03bc\u03ac \u03c4\u03b7\u03c2<strong>; \u0393\u03c1\u03ac\u03c8\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03c7\u03cc\u03bb\u03b9\u03b1<\/strong> \u03c4\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03ba\u03ac\u03bb\u03b5\u03c3\u03b5 \u03ad\u03ba\u03c0\u03bb\u03b7\u03be\u03b7 \u03ba\u03b1\u03b9 <strong>\u03c4\u03b9 \u03ae\u03b4\u03b7 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b1\u03c4\u03b5<\/strong>. \u0395\u03ac\u03bd \u03c3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, <strong>\u03bc\u03b7 \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03bf\u03b9\u03bd\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5<\/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\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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>\u0397 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03af \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c4\u03b5 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03b1\u03c2.<\/p>\n","protected":false},"author":25,"featured_media":245342,"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":[2770],"tags":[7355,6275,7127,6503],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-266846","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-umpliromata-diatrofis","8":"tag-7355","9":"tag-6275","10":"tag-7127","11":"tag-6503","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u03a0\u03cc\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 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