Xây dựng cơ bắp: Hơn cả việc tăng cường protein

[{"id":"block_000001","type":"paragraph","props":[],"content":[{"type":"text","text":"X\u00e2y d\u1ef1ng c\u01a1 b\u1eafp kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng protein \u2013 \u0111\u00f3 l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh to\u00e0n di\u1ec7n \u0111\u00f2i h\u1ecfi s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a nhi\u1ec1u y\u1ebfu t\u1ed1 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1i \u01b0u.","styles":[]}],"children":[]},{"id":"block_000002","type":"paragraph","props":[],"content":[{"type":"text","text":"Dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng: ","styles":{"bold":true}},{"type":"text","text":"Protein \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng, nh\u01b0ng carbohydrate v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh c\u0169ng kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng. Carbohydrate cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, trong khi ch\u1ea5t b\u00e9o h\u1ed7 tr\u1ee3 s\u1ea3n xu\u1ea5t hormone, y\u1ebfu t\u1ed1 then ch\u1ed1t cho s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.","styles":[]}],"children":[]},{"id":"block_000003","type":"paragraph","props":[],"content":[{"type":"text","text":"T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh ti\u1ebfn b\u1ed9: ","styles":{"bold":true}},{"type":"text","text":"T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh \u0111\u1ec1u \u0111\u1eb7n v\u00e0 c\u00f3 c\u1ea5u tr\u00fac t\u1ed1t l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp. Th\u1eed th\u00e1ch c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n b\u1eb1ng c\u00e1ch t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 theo th\u1eddi gian.","styles":[]}],"children":[]},{"id":"block_000004","type":"paragraph","props":[],"content":[{"type":"text","text":"Ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i \u0111\u1ea7y \u0111\u1ee7: ","styles":{"bold":true}},{"type":"text","text":"C\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n khi b\u1ea1n ngh\u1ec9 ng\u01a1i, kh\u00f4ng ph\u1ea3i trong khi t\u1eadp luy\u1ec7n. \u01afu ti\u00ean ng\u1ee7 \u0111\u1ee7 7-9 gi\u1edd ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 d\u00e0nh th\u1eddi gian ngh\u1ec9 ng\u01a1i \u0111\u1ec3 s\u1eeda ch\u1eefa v\u00e0 t\u00e1i t\u1ea1o m\u00f4 c\u01a1.","styles":[]}],"children":[]},{"id":"block_000005","type":"paragraph","props":[],"content":[{"type":"text","text":"Th\u1ee7y ph\u00e2n: ","styles":{"bold":true}},{"type":"text","text":"Thi\u1ebfu n\u01b0\u1edbc c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng v\u00e0 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 b\u1eafp. U\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u \u0111\u1eb7n trong su\u1ed1t c\u1ea3 ng\u00e0y \u0111\u1ec3 h\u1ed7 tr\u1ee3 hi\u1ec7u su\u1ea5t v\u00e0 ph\u1ee5c h\u1ed3i.","styles":[]}],"children":[]},{"id":"block_000006","type":"paragraph","props":[],"content":[{"type":"text","text":"S\u1ef1 ki\u00ean tr\u00ec v\u00e0 ki\u00ean nh\u1eabn: ","styles":{"bold":true}},{"type":"text","text":"X\u00e2y d\u1ef1ng c\u01a1 b\u1eafp l\u00e0 m\u1ed9t cam k\u1ebft l\u00e2u d\u00e0i. Tu\u00e2n th\u1ee7 th\u00f3i quen c\u1ee7a b\u1ea1n v\u00e0 ch\u1ea5p nh\u1eadn ti\u1ebfn b\u1ed9 d\u1ea7n d\u1ea7n theo th\u1eddi gian.","styles":[]}],"children":[]},{"id":"block_000007","type":"paragraph","props":[],"content":[{"type":"text","text":"H\u00e3y nh\u1edb r\u1eb1ng, x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p h\u00e0i h\u00f2a gi\u1eefa dinh d\u01b0\u1ee1ng, t\u1eadp luy\u1ec7n v\u00e0 ph\u1ee5c h\u1ed3i. Cung c\u1ea5p cho c\u01a1 th\u1ec3 nh\u1eefng g\u00ec n\u00f3 c\u1ea7n, th\u1eed th\u00e1ch n\u00f3 m\u1ed9t c\u00e1ch th\u00f4ng minh v\u00e0 cho c\u01a1 th\u1ec3 th\u1eddi gian \u0111\u1ec3 th\u00edch nghi v\u00e0 ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd h\u01a1n.","styles":[]}],"children":[]}]