U entse mosebetsi oa hau hore u phele hantle, 'me qetellong u ntse u tsoela pele.U na le nako, matla le tsebo ea ho sebetsa, empa ho na le bothata bo le bong feela - u sebelisa chelete e ngata ka phofo ea protheine.

Li-supplement tse kang protheine powder hangata li rekisoa ha li hlokahala bakeng sa phaello ea mofuta ofe kapa ofe oa boikoetliso, ebang u leka ho phahamisa litšepe tse boima kapa ho matha sebaka se selelele.Empa 'nete ke hore, ha se tsohle tse hlokahalang ho batho ba bangata.Ho e-na le hoo, u ka noa seno se monate, se monate ka mor'a ho ikoetlisa se tla u fa melemo e tšoanang: lebese la chokolete.Ee, u nkutloile hantle.Phekolo ea ho tloha bongoaneng e ka 'na ea e-ba senotlolo sa katleho ea liatleletiki.

Protheine e monate ho ja hang ka mor'a mofuta ofe kapa ofe oa ho ikoetlisa hobane li-amino acid li thusa mesifa ea hau ho itokisa.Boikoetliso bohle, ho tloha ho mabelo a marathone ho isa ho boima ba 'mele, bopa li-microtear tse nyane mesifa ea hau.Ka mor'a hore u khaotse ho sebetsa, 'mele oa hau o romela mali le limatlafatsi ho folisa sebaka - ke kamoo mesifa e ntseng e matlafala kateng.Hape ke ka lebaka leo mafura a ka morao ho ikoetlisa a leng bohlokoa haholo.

Leha ho le joalo, karolo ea protheine ts'ebetsong ena e kanna ea feteletsoa hanyane.Bafuputsi ba bangata ba re re ja liprotheine tse imenneng habeli ho feta kamoo re hlileng re lokelang ho li etsa - mosali e moholo ea tloaelehileng o hloka feela ligrama tse 55 ka letsatsi, 'me banna ba hloka ligrama tse 65.Powder e le 'ngoe ea protheine e na le ligrama tse 20 ho isa ho tse 25 tsa protheine, e leng ntho e ngata haholo ho batho ba bangata, ha ho nahanoa hore mohlomong u fumana protheine lijong tsa hau.

Ntho e atisang ho hlokomolohuoa ho equation ea rona ea ho hlaphoheloa ka mor'a ho ikoetlisa ke lik'habohaedreite.Ho ikoetlisa ho boetse ho felisa glycogen 'meleng oa hau, e leng matla a bolokiloeng.Ho ja li-carbs ho tlatsa glycogen, hape ho thusa ho boloka le ho lokisa lisele.

Kahoo, seno se nepahetseng sa ho hlaphoheloa ka mor'a ho ikoetlisa se ka ba le motsoako o motle oa lik'habohaedreite le liprotheine, 'me li-electrolyte tse ling li lahleloa ka hare.

Karabo ea potso ena e itšetlehile ka khetho ea hau.Haeba u le vegan kapa u sa mamelle lactose, phofo ea protheine e thehiloeng semeleng e ka u tšoanela hamolemo.Ka mokhoa o ts'oanang, haeba u leka ho fokotsa tsoekere, u kanna ua batla ho tlola lebese la chokolete - empa hlokomela, liprotheine tse ngata tse phofshoana le li-shake tse entsoeng esale pele li na le tsoekere ho tsona.

Lebese la chokolete le netefalitsoe hore le na le karolelano e haufi-ufi ea protheine, lik'habohaedreite le li-electrolyte ho thusa 'mele oa hau ho tlatsa mabenkele a eona a mafura ka mor'a ho ikoetlisa ka thata.Ka ligrama tse 9 tsa protheine ka kopi, e loketse ho nooa ka mor'a boikoetliso ba ho phahamisa boima le mamello.E boetse e na le potasiamo le sodium, kahoo e tla u thusa ho khutlisetsa metsi ka mor'a ho ikoetlisa ka thata.

Leha u le motho ea phahamisang boima ba 'mele, lebese la chokolete e le seno sa ka mor'a ho ikoetlisa le bontšitsoe ho thusa batho hore ba be matla.Liphuputso tse ngata li bontšitse hore ho noa lebese ho entse hore ho be le keketseho e kholo ea mesifa ea mesifa le mesifa e boima ho feta ho noa seno se tloaelehileng sa lipapali tsa ho khutlisa metsi.

Ho feta moo, litšenyehelo tsa phofo ea protheine ea boleng bo holimo e hlile ea eketsa.Tšebeliso e tloaelehileng ea phofo ea protheine e bitsa lisente tse 75 ho isa ho $1.31, athe lebese la chokolete hangata le ka ba lisente tse 25.Ho ka 'na ha bonahala eka ke phapang e nyenyane, empa chelete e bolokiloeng e tla bonahala ha nako e ntse e ea.

Kahoo, nakong e tlang ha u le lebenkeleng u batla ntho eo u ka e tlatsang ka mor'a ho ikoetlisa, nahana ka ho tlola phofo e turang ea protheine 'me u ee ka kotloloho bakeng sa lebese la chokolete.