{"id":4497,"date":"2026-10-30T09:00:00","date_gmt":"2026-10-30T06:00:00","guid":{"rendered":"https:\/\/probodysystems.com\/?p=4497"},"modified":"2026-10-28T10:17:50","modified_gmt":"2026-10-28T07:17:50","slug":"ems-oncesi-ve-sonrasi-beslenme","status":"publish","type":"post","link":"https:\/\/probodysystems.com\/bg\/blog\/ems-oncesi-ve-sonrasi-beslenme\/","title":{"rendered":"EMS \u00d6ncesi ve Sonras\u0131 Beslenme: Ne Yemeli, Ne Kadar Su \u0130\u00e7meli?"},"content":{"rendered":"<p><strong>K\u0131sa cevap:<\/strong> EMS seans\u0131ndan 1,5\u20132 saat \u00f6nce hafif, karbonhidrat ve biraz protein i\u00e7eren bir \u00f6\u011f\u00fcn yemek, seans \u00f6ncesinde ve sonras\u0131nda yeterli su i\u00e7mek ve seanstan sonraki birka\u00e7 saat i\u00e7inde protein a\u011f\u0131rl\u0131kl\u0131 dengeli bir \u00f6\u011f\u00fcn t\u00fcketmek en iyi sonu\u00e7lar\u0131 verir. A\u00e7 karn\u0131na ya da \u00e7ok a\u011f\u0131r bir yeme\u011fin hemen ard\u0131ndan seansa girmek \u00f6nerilmez. \u00d6zel takviyelere \u00e7o\u011fu ki\u015finin ihtiyac\u0131 yoktur; d\u00fczenli ve yeterli beslenme \u00e7ok daha belirleyicidir.<\/p>\n<p>EMS antrenman\u0131 k\u0131sa s\u00fcrer, bu y\u00fczden pek \u00e7ok ki\u015fi beslenmeyi \u00f6nemsemez. \u201cYirmi dakika i\u00e7in neden plan yapay\u0131m?\u201d diye d\u00fc\u015f\u00fcnmek do\u011fald\u0131r. Oysa EMS seans\u0131nda kaslar\u0131n \u00e7ok b\u00fcy\u00fck bir b\u00f6l\u00fcm\u00fc ayn\u0131 anda yo\u011fun \u015fekilde \u00e7al\u0131\u015f\u0131r. Ne yedi\u011finiz ve ne kadar su i\u00e7ti\u011finiz, seans s\u0131ras\u0131ndaki enerjinizi, ertesi g\u00fcnk\u00fc kas a\u011fr\u0131n\u0131z\u0131 ve uzun vadede elde edece\u011finiz sonu\u00e7lar\u0131 do\u011frudan etkiler. Bu rehberde EMS \u00f6ncesi ve sonras\u0131 beslenmeyi, hedefinize g\u00f6re neyi de\u011fi\u015ftirmeniz gerekti\u011fini ve en s\u0131k yap\u0131lan hatalar\u0131 sade bir dille anlat\u0131yoruz.<\/p>\n<h2>EMS&#8217;de Beslenme Neden Bu Kadar \u00d6nemli?<\/h2>\n<p>Klasik bir antrenmanda kas gruplar\u0131 s\u0131rayla \u00e7al\u0131\u015f\u0131r ve v\u00fccut arada k\u0131sa molalar verir. T\u00fcm v\u00fccut EMS seans\u0131nda ise bacaklar, kal\u00e7a, kar\u0131n, s\u0131rt, g\u00f6\u011f\u00fcs ve kollar birlikte uyar\u0131l\u0131r. Bu durum iki sonucu beraberinde getirir. Birincisi, k\u0131sa s\u00fcrede kaslar\u0131n kulland\u0131\u011f\u0131 enerji kaynaklar\u0131 belirgin \u015fekilde azal\u0131r. \u0130kincisi, seanstan sonra \u00e7ok say\u0131da kas\u0131n ayn\u0131 anda onar\u0131lmas\u0131 gerekir. Beslenme bu iki s\u00fcrecin de yak\u0131t\u0131d\u0131r.<\/p>\n<p>Su da ayr\u0131ca \u00f6nemlidir. Kaslar\u0131m\u0131z\u0131n b\u00fcy\u00fck k\u0131sm\u0131 sudan olu\u015fur ve elektriksel uyar\u0131n\u0131n dokulara iletilmesi su dengesiyle yak\u0131ndan ili\u015fkilidir. Ayr\u0131ca yo\u011fun kas \u00e7al\u0131\u015fmas\u0131ndan sonra olu\u015fan at\u0131k maddelerin b\u00f6brekler yoluyla g\u00fcvenle at\u0131lmas\u0131 i\u00e7in yeterli s\u0131v\u0131 gerekir. Bu nedenle EMS st\u00fcdyolar\u0131nda seans \u00f6ncesinde su i\u00e7meniz istenir.<\/p>\n<h2>EMS \u00d6ncesi Ne Yenmeli?<\/h2>\n<p>Seans \u00f6ncesi beslenmenin amac\u0131 basittir: v\u00fccudu ne a\u00e7 ne de tok b\u0131rakmak. Midede a\u011f\u0131r bir y\u00fck varken kaslar\u0131n elektrikle kas\u0131lmas\u0131 rahats\u0131zl\u0131k yaratabilir. Tamamen a\u00e7 olmak ise ba\u015f d\u00f6nmesi, halsizlik ve seans\u0131 tamamlayamama riskini art\u0131r\u0131r.<\/p>\n<h3>Zamanlama<\/h3>\n<p>\u00c7o\u011fu ki\u015fi i\u00e7in ideal aral\u0131k, seanstan 1,5\u20132 saat \u00f6nce k\u00fc\u00e7\u00fck ya da orta b\u00fcy\u00fckl\u00fckte bir \u00f6\u011f\u00fcnd\u00fcr. Seansa 30\u201360 dakika kald\u0131ysa daha k\u00fc\u00e7\u00fck ve kolay sindirilen bir ara \u00f6\u011f\u00fcn tercih edilmelidir. A\u011f\u0131r, ya\u011fl\u0131 ve bol porsiyonlu bir yemekten sonra en az 3 saat beklemek daha konforludur.<\/p>\n<h3>Seans \u00f6ncesi i\u00e7in \u00f6rnek se\u00e7enekler<\/h3>\n<ul>\n<li><strong>Sabah seans\u0131:<\/strong> Yulaf, s\u00fct ya da yo\u011furt ve bir avu\u00e7 meyve; veya tam tah\u0131ll\u0131 ekmekle peynir ve domates.<\/li>\n<li><strong>\u00d6\u011fle seans\u0131:<\/strong> Hafif bir \u00f6\u011fle yeme\u011fi: pilav ya da bulgur, tavuk veya baklagil ve salata, porsiyonu biraz k\u00fc\u00e7\u00fck tutularak.<\/li>\n<li><strong>Ak\u015fam seans\u0131 (i\u015f \u00e7\u0131k\u0131\u015f\u0131):<\/strong> Seanstan bir saat kadar \u00f6nce bir muz ve bir kase yo\u011furt ya da bir avu\u00e7 kuruyemi\u015fle birlikte bir meyve.<\/li>\n<li><strong>Seansa \u00e7ok az kald\u0131ysa:<\/strong> Bir muz, birka\u00e7 hurma ya da bir dilim tam tah\u0131ll\u0131 ekmek yeterlidir.<\/li>\n<\/ul>\n<h3>Seans \u00f6ncesinde ka\u00e7\u0131n\u0131lmas\u0131 gerekenler<\/h3>\n<ul>\n<li>K\u0131zartma, a\u011f\u0131r soslu ve \u00e7ok ya\u011fl\u0131 yemekler<\/li>\n<li>Gaz yapabilen yiyeceklerin b\u00fcy\u00fck porsiyonlar\u0131 (\u00f6rne\u011fin bol kuru baklagil, gazl\u0131 i\u00e7ecekler)<\/li>\n<li>Seanstan hemen \u00f6nce b\u00fcy\u00fck miktarda su i\u00e7mek (g\u00fcn i\u00e7ine yaymak daha iyidir)<\/li>\n<li>Alkol: hem su dengesini bozar hem de toparlanmay\u0131 olumsuz etkiler<\/li>\n<\/ul>\n<h2>EMS \u00d6ncesi ve Sonras\u0131 Ne Kadar Su \u0130\u00e7ilmeli?<\/h2>\n<p>Kesin bir say\u0131 vermek zordur, \u00e7\u00fcnk\u00fc ihtiya\u00e7 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na, hava s\u0131cakl\u0131\u011f\u0131na ve g\u00fcn i\u00e7indeki hareketlili\u011fe g\u00f6re de\u011fi\u015fir. Pratik bir yakla\u015f\u0131m \u015f\u00f6yledir: seans g\u00fcn\u00fcne iyi hidrate olmu\u015f ba\u015flay\u0131n, seanstan 1\u20132 saat \u00f6nce iki bardak kadar su i\u00e7in ve seanstan sonraki birka\u00e7 saat i\u00e7inde normal t\u00fcketiminize ek olarak 500\u2013750 ml daha ekleyin. \u0130drar renginin a\u00e7\u0131k sar\u0131 olmas\u0131 genellikle yeterli su i\u00e7ti\u011finizi g\u00f6sterir. Koyu renkli idrar ise daha fazla s\u0131v\u0131ya ihtiyac\u0131n\u0131z oldu\u011funun i\u015faretidir.<\/p>\n<p>Su t\u00fcketiminin \u00f6nemi, seans sonras\u0131 kas a\u011fr\u0131s\u0131yla da yak\u0131ndan ili\u015fkilidir. Bu konuyu <a href=\"https:\/\/probodysystems.com\/bg\/blog\/ems-sonrasi-kas-agrisi\/\">EMS sonras\u0131 kas a\u011fr\u0131s\u0131<\/a> rehberimizde ayr\u0131nt\u0131l\u0131 olarak ele ald\u0131k.<\/p>\n<h2>EMS Sonras\u0131 Ne Yenmeli?<\/h2>\n<p>Seans sonras\u0131 beslenmenin iki temel g\u00f6revi vard\u0131r: kaslar\u0131n onar\u0131m\u0131 i\u00e7in protein sa\u011flamak ve kullan\u0131lan enerji depolar\u0131n\u0131 yeniden doldurmak. Bunun i\u00e7in karma\u015f\u0131k tariflere ya da pahal\u0131 \u00fcr\u00fcnlere gerek yoktur.<\/p>\n<h3>Protein<\/h3>\n<p>Seanstan sonraki 1\u20133 saat i\u00e7inde iyi bir protein kayna\u011f\u0131 i\u00e7eren bir \u00f6\u011f\u00fcn t\u00fcketmek mant\u0131kl\u0131d\u0131r. Yumurta, yo\u011furt, kefir, peynir, tavuk, hindi, bal\u0131k, k\u0131rm\u0131z\u0131 et, mercimek, nohut ve fasulye iyi se\u00e7eneklerdir. Spor bilimleri ara\u015ft\u0131rmalar\u0131, kas geli\u015fimini desteklemek isteyen sa\u011fl\u0131kl\u0131 yeti\u015fkinler i\u00e7in g\u00fcnl\u00fck toplam protein al\u0131m\u0131n\u0131n v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na yakla\u015f\u0131k 1,2\u20131,6 gram aral\u0131\u011f\u0131nda olabilece\u011fini g\u00f6stermektedir. B\u00f6brek rahats\u0131zl\u0131\u011f\u0131 olanlar\u0131n protein miktar\u0131n\u0131 mutlaka hekimleriyle belirlemesi gerekir.<\/p>\n<h3>Karbonhidrat<\/h3>\n<p>Karbonhidrat, kaslar\u0131n enerji depolar\u0131n\u0131 yeniler. Kilo vermeye \u00e7al\u0131\u015fanlar bile seans sonras\u0131 \u00f6\u011f\u00fcnde bir miktar karbonhidrata yer vermelidir. Bulgur, pirin\u00e7, patates, tam tah\u0131ll\u0131 ekmek, yulaf ve meyve iyi se\u00e7eneklerdir.<\/p>\n<h3>Seans sonras\u0131 i\u00e7in \u00f6rnek \u00f6\u011f\u00fcnler<\/h3>\n<ul>\n<li><strong>H\u0131zl\u0131 se\u00e7enek:<\/strong> Bir kase yo\u011furt, \u00fczerine yulaf ve meyve; ya da bir bardak ayran ile peynirli tam tah\u0131ll\u0131 sandvi\u00e7.<\/li>\n<li><strong>Ana \u00f6\u011f\u00fcn:<\/strong> Izgara tavuk veya bal\u0131k, bulgur pilav\u0131 ve bol salata.<\/li>\n<li><strong>Bitkisel se\u00e7enek:<\/strong> Mercimek yeme\u011fi, yan\u0131nda bulgur ve yo\u011furt.<\/li>\n<li><strong>Kahvalt\u0131:<\/strong> Ha\u015flanm\u0131\u015f ya da menemen \u015feklinde yumurta, peynir, tam tah\u0131ll\u0131 ekmek ve sebze.<\/li>\n<\/ul>\n<h2>Hedefinize G\u00f6re EMS Beslenmesi<\/h2>\n<p>Ayn\u0131 EMS program\u0131n\u0131 uygulayan iki ki\u015finin beslenmesi, hedefleri farkl\u0131ysa farkl\u0131 olmal\u0131d\u0131r.<\/p>\n<h3>Kilo vermek istiyorsan\u0131z<\/h3>\n<p>Ya\u011f kayb\u0131n\u0131n temel ko\u015fulu, uzun vadede harcad\u0131\u011f\u0131n\u0131zdan biraz daha az enerji almakt\u0131r. EMS bu s\u00fcre\u00e7te kas k\u00fctlesini korumaya yard\u0131mc\u0131 olabilir, ancak beslenmenin yerini tutmaz. \u00c7ok sert diyetler yerine k\u00fc\u00e7\u00fck ve s\u00fcrd\u00fcr\u00fclebilir bir kalori a\u00e7\u0131\u011f\u0131 hedefleyin. Proteini y\u00fcksek tutmak, hem tokluk hissini art\u0131r\u0131r hem de kilo verirken kas kayb\u0131n\u0131 azalt\u0131r. Seans g\u00fcnlerinde \u00f6\u011f\u00fcn atlamak yerine porsiyonlar\u0131 dengelemek daha do\u011frudur. Bu konudaki ger\u00e7ek\u00e7i beklentileri <a href=\"https:\/\/probodysystems.com\/bg\/blog\/\u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435-\u0441-ems\/\">EMS ile zay\u0131flama<\/a> yaz\u0131m\u0131zda anlatt\u0131k.<\/p>\n<h3>Kas kazanmak ve s\u0131k\u0131la\u015fmak istiyorsan\u0131z<\/h3>\n<p>Kas geli\u015fimi i\u00e7in v\u00fccudun hem yap\u0131 ta\u015flar\u0131na hem de yeterli enerjiye ihtiyac\u0131 vard\u0131r. \u00c7ok d\u00fc\u015f\u00fck kalorili beslenme, EMS&#8217;den alaca\u011f\u0131n\u0131z sonucu s\u0131n\u0131rlar. Proteini g\u00fcn i\u00e7ine yaymak, yani her ana \u00f6\u011f\u00fcnde iyi bir protein kayna\u011f\u0131 bulundurmak i\u015finizi kolayla\u015ft\u0131r\u0131r. Kaslar\u0131n nas\u0131l onar\u0131l\u0131p g\u00fc\u00e7lendi\u011fini <a href=\"https:\/\/probodysystems.com\/bg\/blog\/ems-antrenmaninin-kas-onarimi-ve-performans-artisina-etkisi\/\">EMS ve kas onar\u0131m\u0131<\/a> yaz\u0131m\u0131zda okuyabilirsiniz.<\/p>\n<h3>Genel sa\u011fl\u0131k ve duru\u015f i\u00e7in \u00e7al\u0131\u015f\u0131yorsan\u0131z<\/h3>\n<p>Burada ama\u00e7 sporcu diyeti de\u011fil, d\u00fczenli ve dengeli beslenmektir. Her \u00f6\u011f\u00fcnde bir protein kayna\u011f\u0131, bol sebze, tam tah\u0131llar ve yeterli su \u00e7o\u011fu ki\u015fi i\u00e7in yeterlidir. Seans g\u00fcnlerinde seans \u00f6ncesi ve sonras\u0131 k\u00fc\u00e7\u00fck ayarlamalar yapman\u0131z yeterli olacakt\u0131r.<\/p>\n<h2>\u00d6rnek Bir Seans G\u00fcn\u00fc: Ak\u015fam 18:30 Seans\u0131<\/h2>\n<p>Teoriyi prati\u011fe d\u00f6kmek i\u00e7in i\u015f \u00e7\u0131k\u0131\u015f\u0131 seansa giden birinin g\u00fcn\u00fcn\u00fc \u00f6rnek alal\u0131m. Saatleri kendi program\u0131n\u0131za g\u00f6re kayd\u0131rabilirsiniz.<\/p>\n<ul>\n<li><strong>08:00 kahvalt\u0131:<\/strong> Yumurta, peynir, tam tah\u0131ll\u0131 ekmek, domates ve salatal\u0131k. G\u00fcne bir iki bardak suyla ba\u015flamak iyi bir al\u0131\u015fkanl\u0131kt\u0131r.<\/li>\n<li><strong>13:00 \u00f6\u011fle yeme\u011fi:<\/strong> Normal porsiyonda bir \u00f6\u011f\u00fcn: tavuk ya da k\u00f6fte, bulgur ve salata. G\u00fcn i\u00e7inde su \u015fi\u015fesini yan\u0131n\u0131zda tutun.<\/li>\n<li><strong>17:00 ara \u00f6\u011f\u00fcn:<\/strong> Bir muz ve bir kase yo\u011furt. Seansa yakla\u015f\u0131k 1,5 saat kala bu kadar\u0131 yeterlidir.<\/li>\n<li><strong>18:30 seans:<\/strong> Seanstan \u00f6nce bir bardak su i\u00e7in; seans\u0131n hemen ard\u0131ndan da bir bardak daha.<\/li>\n<li><strong>20:00 ak\u015fam yeme\u011fi:<\/strong> Bal\u0131k ya da mercimek yeme\u011fi, pirin\u00e7 veya bulgur, bol sebze ve yo\u011furt. Gece boyunca toparlanma i\u00e7in iyi bir temel olu\u015fturur.<\/li>\n<\/ul>\n<h2>Takviye Kullanmak Gerekli mi?<\/h2>\n<p>EMS antrenman\u0131 yapan sa\u011fl\u0131kl\u0131 yeti\u015fkinlerin \u00e7o\u011fu i\u00e7in takviye \u015fart de\u011fildir. Protein tozu, yemeklerle yeterli protein alamayanlar i\u00e7in pratik bir se\u00e7enek olabilir, ancak yo\u011furt, yumurta ya da ayran da ayn\u0131 i\u015fi g\u00f6r\u00fcr. Kreatin, kas g\u00fcc\u00fc \u00fczerine en \u00e7ok ara\u015ft\u0131r\u0131lm\u0131\u015f takviyelerden biridir, fakat kullanmadan \u00f6nce bir hekime ya da diyetisyene dan\u0131\u015fmak gerekir. \u00d6zellikle b\u00f6brek, kalp veya tiroid rahats\u0131zl\u0131\u011f\u0131 olanlar, hamileler ve d\u00fczenli ila\u00e7 kullananlar hi\u00e7bir takviyeye kendi ba\u015f\u0131na ba\u015flamamal\u0131d\u0131r. Sihirli bir \u00fcr\u00fcn aramak yerine d\u00fczenli beslenme, iyi uyku ve do\u011fru seans s\u0131kl\u0131\u011f\u0131 \u00e7ok daha b\u00fcy\u00fck fark yarat\u0131r.<\/p>\n<h2>En S\u0131k Yap\u0131lan 5 Beslenme Hatas\u0131<\/h2>\n<ul>\n<li><strong>A\u00e7 karn\u0131na seansa girmek:<\/strong> \u00d6zellikle sabah seanslar\u0131nda s\u0131k g\u00f6r\u00fcl\u00fcr ve ba\u015f d\u00f6nmesi ya da halsizli\u011fe yol a\u00e7abilir.<\/li>\n<li><strong>Seanstan hemen \u00f6nce a\u011f\u0131r yemek:<\/strong> Kar\u0131n b\u00f6lgesindeki elektrotlar \u00e7al\u0131\u015f\u0131rken midede rahats\u0131zl\u0131k olu\u015fabilir.<\/li>\n<li><strong>Seans sonras\u0131 yeme\u011fi atlamak:<\/strong> \u201cZaten antrenman yapt\u0131m, \u015fimdi yemeyeyim\u201d d\u00fc\u015f\u00fcncesi toparlanmay\u0131 yava\u015flat\u0131r ve kas a\u011fr\u0131s\u0131n\u0131 uzatabilir.<\/li>\n<li><strong>Yetersiz su i\u00e7mek:<\/strong> Hem performans\u0131 d\u00fc\u015f\u00fcr\u00fcr hem de toparlanmay\u0131 zorla\u015ft\u0131r\u0131r.<\/li>\n<li><strong>Sadece EMS&#8217;ye g\u00fcvenmek:<\/strong> Haftada bir ya da iki seans, beslenmedeki d\u00fczensizli\u011fi telafi edemez. Sonu\u00e7lar\u0131 belirleyen, haftan\u0131n geri kalan g\u00fcnlerinde yapt\u0131klar\u0131n\u0131zd\u0131r.<\/li>\n<\/ul>\n<h2>\u0130\u015fletmeler \u0130\u00e7in: \u00dcyelere Basit Bir Beslenme Rehberi Verin<\/h2>\n<p>EMS st\u00fcdyosu ya da spor salonu i\u015fletiyorsan\u0131z, \u00fcyelerinize seans \u00f6ncesi ve sonras\u0131 i\u00e7in tek sayfal\u0131k basit bir beslenme rehberi vermek, hem g\u00fcvenli\u011fi hem de memnuniyeti art\u0131r\u0131r. Rezervasyon onay mesaj\u0131na \u201cSeanstan \u00f6nce su i\u00e7in ve hafif bir \u015feyler yiyin\u201d notunu eklemek bile sorunlar\u0131 azalt\u0131r. St\u00fcdyoda su ve k\u00fc\u00e7\u00fck at\u0131\u015ft\u0131rmal\u0131klar bulundurmak da a\u00e7 gelen \u00fcyeler i\u00e7in pratik bir \u00e7\u00f6z\u00fcmd\u00fcr. Ayr\u0131nt\u0131l\u0131 diyet \u00f6nerileri i\u00e7in \u00fcyeleri bir diyetisyene y\u00f6nlendirmek en do\u011fru yakla\u015f\u0131md\u0131r. Seans planlamas\u0131yla ilgili detaylar\u0131 <a href=\"https:\/\/probodysystems.com\/bg\/blog\/ems-haftada-kac-kez-yapilmali\/\">EMS haftada ka\u00e7 kez yap\u0131lmal\u0131<\/a> rehberimizde bulabilirsiniz.<\/p>\n<h2>\u0427\u0435\u0441\u0442\u043e \u0437\u0430\u0434\u0430\u0432\u0430\u043d\u0438 \u0432\u044a\u043f\u0440\u043e\u0441\u0438<\/h2>\n<h3>EMS&#8217;ye a\u00e7 karn\u0131na girilir mi?<\/h3>\n<p>\u00d6nerilmez. A\u00e7 karn\u0131na yap\u0131lan yo\u011fun bir seans ba\u015f d\u00f6nmesi ve halsizli\u011fe neden olabilir. Seanstan \u00f6nce yemek yemeye vaktiniz yoksa en az\u0131ndan bir muz ya da k\u00fc\u00e7\u00fck bir yo\u011furt t\u00fcketin.<\/p>\n<h3>EMS&#8217;den sonra ne kadar s\u00fcre i\u00e7inde yemek yemeliyim?<\/h3>\n<p>Bunun i\u00e7in dakikas\u0131 dakikas\u0131na bir kural yoktur. Seanstan sonraki 1\u20133 saat i\u00e7inde protein ve karbonhidrat i\u00e7eren dengeli bir \u00f6\u011f\u00fcn t\u00fcketmeniz yeterlidir.<\/p>\n<h3>EMS&#8217;den \u00f6nce kahve i\u00e7ebilir miyim?<\/h3>\n<p>\u00c7o\u011fu ki\u015fi i\u00e7in seanstan bir saat kadar \u00f6nce bir fincan kahve sorun olu\u015fturmaz. Ancak kahve suyun yerini tutmaz; kafeine hassassan\u0131z ya da kalp ritmi sorununuz varsa seans \u00f6ncesinde kahveden ka\u00e7\u0131n\u0131n.<\/p>\n<h3>Kilo vermek i\u00e7in EMS sonras\u0131 hi\u00e7 yemesem daha m\u0131 iyi olur?<\/h3>\n<p>Hay\u0131r. Seans sonras\u0131 \u00f6\u011f\u00fcn\u00fc atlamak kas kayb\u0131n\u0131 art\u0131rabilir, kas a\u011fr\u0131s\u0131n\u0131 uzatabilir ve g\u00fcn i\u00e7inde a\u015f\u0131r\u0131 ac\u0131kmaya yol a\u00e7abilir. Kilo verirken bile seans sonras\u0131 protein i\u00e7eren bir \u00f6\u011f\u00fcn t\u00fcketmek daha do\u011frudur.<\/p>\n<h3>EMS seans g\u00fcn\u00fc alkol i\u00e7ilir mi?<\/h3>\n<p>Seans g\u00fcn\u00fcnde ve \u00f6zellikle seanstan sonraki saatlerde alkolden uzak durmak gerekir. Alkol v\u00fccudun su dengesini bozar ve kaslar\u0131n toparlanmas\u0131n\u0131 yava\u015flat\u0131r.<\/p>\n<h2>\u00d6zet<\/h2>\n<p>EMS antrenman\u0131ndan en iyi verimi almak i\u00e7in karma\u015f\u0131k diyetlere ihtiyac\u0131n\u0131z yok. Seanstan 1,5\u20132 saat \u00f6nce hafif bir \u00f6\u011f\u00fcn, g\u00fcn boyu yeterli su ve seanstan sonraki birka\u00e7 saat i\u00e7inde protein ve karbonhidrat i\u00e7eren dengeli bir yemek \u00e7o\u011fu ki\u015fi i\u00e7in yeterlidir. Hedefiniz kilo vermekse k\u00fc\u00e7\u00fck bir kalori a\u00e7\u0131\u011f\u0131 ve y\u00fcksek protein, kas kazanmaksa yeterli enerji ve d\u00fczenli protein \u00f6ncelik olmal\u0131d\u0131r. Sa\u011fl\u0131k sorununuz varsa ya da takviye kullanmay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z mutlaka bir hekime veya diyetisyene dan\u0131\u015f\u0131n.<\/p>","protected":false},"excerpt":{"rendered":"<p>K\u0131sa cevap: EMS seans\u0131ndan 1,5\u20132 saat \u00f6nce hafif, karbonhidrat ve biraz protein i\u00e7eren bir \u00f6\u011f\u00fcn yemek, seans \u00f6ncesinde ve sonras\u0131nda yeterli su [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2928,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_templately_pack_id":"","_templately_imported_at":"","_templately_source":"","_templately_import_session_id":"","footnotes":""},"categories":[35],"tags":[194,197],"class_list":["post-4497","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ems-nedir","tag-ems-antrenmani","tag-ems-beslenme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>EMS \u00d6ncesi ve Sonras\u0131 Beslenme: Ne Yemeli, Ne \u0130\u00e7meli?<\/title>\n<meta name=\"description\" content=\"EMS \u00f6ncesi ve sonras\u0131 ne yemeli, ne kadar su i\u00e7meli? 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Zamanlama, \u00f6rnek \u00f6\u011f\u00fcnler, hedefe g\u00f6re beslenme, takviyeler ve en s\u0131k yap\u0131lan hatalar bu rehberde.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/probodysystems.com\/bg\/blog\/ems-oncesi-ve-sonrasi-beslenme\/","og_locale":"bg_BG","og_type":"article","og_title":"EMS \u00d6ncesi ve Sonras\u0131 Beslenme: Ne Yemeli, Ne \u0130\u00e7meli?","og_description":"EMS \u00f6ncesi ve sonras\u0131 ne yemeli, ne kadar su i\u00e7meli? 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