Ma waho o ka hoʻomaha maikaʻi o ka pō, i hiki i ke kino ke hoʻōla mai ke aʻo ʻana a maikaʻi e like me ka mea hou i ka lā aʻe pono ʻoe e kōkua iā ia me nā meaʻai māmā maikaʻi ma hope o ka hoʻoikaika ʻana.
ʻO nā manaʻo aʻe kahi ala ʻono, haʻahaʻa-calorie e kiʻi i ka protein a me nā huehue e pono ai no ka hoʻihoʻi kūpono o nā mākala ma hope o kahi kau koi o ka hoʻoikaika kino.
ʻO yogurt Greek me ka huaʻai
Ma hope o ke aʻo ʻana, Pono nā mākala i ka protein e ola hou mai ka hoʻoikaika. A ʻo ia nō ka mea i hāʻawi ʻia e ka yogurt Greek. No kahi mea ʻai kaulike ʻoi aku ka maikaʻi o ka post-workout, e hoʻohui i kahi kumu olakino o nā huehue, e like me nā ʻāpana o nā hua hou. Hiki iā ʻoe ke kāwili i nā mea āpau i loko o ke pola e ʻai maʻalahi.
ʻO ka tī a me nā pahū
ʻOiai hoʻohana ʻia ia ma nā pāʻina a me nā ʻākoakoa, he manaʻo maikaʻi loa kēia meaʻai māmā e hoʻōla hou mai ke aʻo ʻana. A hāʻawi kēia tī i ka protein a me ka calcium, ʻoiai ʻo nā kuki e hāʻawi i nā huehue paʻakikī a me nā fiber. I mea e hōʻino ʻole ai i ka hana nui o ka hale hoʻoikaika kino, e hele no nā ʻūlū palupalu calorie haʻahaʻa a hoʻopiha i nā pahū palaoa.
Lulu protein
Hoʻopiha hou kēia mau mea inu i nā hale kūʻai ikehu ma hope o ka hoʻoikaika ʻana, ʻo ia hoʻi nā mea i loaʻa ke kaulike maikaʻi ma waena o nā protein a me nā haʻuki. ʻO kona pōmaikaʻi ma mua o nā mea ʻono ʻē aʻe he wikiwiki. Inā loaʻa iā ʻoe kahi manawa liʻiliʻi ma hope o ka hoʻomaʻamaʻa ʻana, ʻo ka lulu protein ka koho maikaʻi loa, mai ka wā hiki iā ʻoe ke hoʻomākaukau iā lākou ma mua a lawe maʻalahi iā lākou i ke ala.
E lilo i mea mua e wehewehe