{"id":10447,"date":"2025-10-03T15:16:50","date_gmt":"2025-10-03T13:16:50","guid":{"rendered":"https:\/\/www.bestforming.de\/muskelwachstum\/erholung-ernaehrung\/"},"modified":"2025-11-12T14:56:03","modified_gmt":"2025-11-12T13:56:03","slug":"erholung-ernaehrung","status":"publish","type":"page","link":"https:\/\/www.bestforming.de\/ja\/system\/bewegung\/muskelwachstum\/erholung-ernaehrung\/","title":{"rendered":"\u56de\u5fa9\u3068\u6804\u990a"},"content":{"rendered":"<h2>1. \u306a\u305c\u56de\u5fa9\u3068\u6804\u990a\u304c\u7b4b\u8089\u306e\u6210\u9577\u306b\u3068\u3063\u3066\u6c7a\u5b9a\u7684\u306a\u306e\u304b<\/h2>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u523a\u6fc0\u3092\u4e0e\u3048\u308b\u3060\u3051\u3067\u3001\u5b9f\u969b\u306e\u7b4b\u8089\u306e\u6210\u9577\u306f<strong>\u56de\u5fa9<\/strong>\u306e\u4e2d\u3067\u8d77\u3053\u308a\u307e\u3059\u3002<br \/>\u540c\u6642\u306b\u3001<strong>\u6804\u990a<\/strong>\u306f\u4f53\u304c\u65b0\u3057\u3044\u7b4b\u7e4a\u7dad\u3092\u4f5c\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u6750\u6599\u3092\u4f9b\u7d66\u3057\u307e\u3059\u3002<br \/>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u56de\u5fa9\u3001\u6804\u990a\u306e\u76f8\u4e92\u4f5c\u7528\u3060\u3051\u304c\u6301\u7d9a\u7684\u306a\u7b4b\u8089\u306e\u6210\u9577\u306b\u3064\u306a\u304c\u308a\u307e\u3059\u3002<\/p>\n<hr>\n<h2>2. \u57fa\u672c\u3068\u8aac\u660e<\/h2>\n<ul>\n<li><strong>\u56de\u5fa9<\/strong>\n<ul>\n<li>\u7b4b\u8089\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u3067\u306f\u306a\u304f\u3001\u4f11\u606f\u4e2d\u306b\u6210\u9577\u3057\u307e\u3059\u3002<\/li>\n<li>\u7761\u7720\uff087\uff5e9\u6642\u9593\uff09\u304c\u6700\u3082\u91cd\u8981\u306a\u6210\u9577\u8981\u56e0\u3067\u3059\u3002<\/li>\n<li>\u4f11\u606f\u65e5\u306f\u7a4d\u6975\u7684\u306b\u6d3b\u7528\u3057\u307e\u3057\u3087\u3046\uff08\u8efd\u3044\u904b\u52d5\u3001\u30e2\u30d3\u30ea\u30c6\u30a3\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\uff09\u3002<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u6804\u990a<\/strong>\n<ul>\n<li><strong>\u30bf\u30f3\u30d1\u30af\u8cea<\/strong>\uff1a1\u65e5\u3042\u305f\u308a\u4f53\u91cd1kg\u306b\u3064\u304d\u7d041.6\uff5e2.0g\u3002<\/li>\n<li><strong>\u30ab\u30ed\u30ea\u30fc\u30d0\u30e9\u30f3\u30b9<\/strong>\uff1a\u7b4b\u8089\u5897\u5f37\u306b\u306f\u901a\u5e38\u3001\u3084\u3084\u30d7\u30e9\u30b9\uff08+200\uff5e400kcal\uff09\u3002<\/li>\n<li><strong>\u5fae\u91cf\u6804\u990a\u7d20<\/strong>\uff1a\u30d3\u30bf\u30df\u30f3\u3084\u30df\u30cd\u30e9\u30eb\u306f\u9175\u7d20\u3001\u30db\u30eb\u30e2\u30f3\u3001\u56de\u5fa9\u3092\u30b5\u30dd\u30fc\u30c8\u3057\u307e\u3059\u3002<\/li>\n<li><strong>\u30bf\u30a4\u30df\u30f3\u30b0<\/strong>\uff1a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u524d\u5f8c\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u3068\u70ad\u6c34\u5316\u7269\u6442\u53d6\u304c\u56de\u5fa9\u3092\u65e9\u3081\u307e\u3059\u3002<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr>\n<h2>3. \u8ab2\u984c\u3068\u30ea\u30b9\u30af<\/h2>\n<ul>\n<li><strong>\u7761\u7720\u4e0d\u8db3<\/strong>\uff1a6\u6642\u9593\u672a\u6e80\u306e\u7761\u7720\u306f\u7b4b\u8089\u306e\u6210\u9577\u3092\u5927\u304d\u304f\u59a8\u3052\u307e\u3059\u3002<\/li>\n<li><strong>\u6162\u6027\u7684\u306a\u30b9\u30c8\u30ec\u30b9<\/strong>\uff1a\u30b3\u30eb\u30c1\u30be\u30fc\u30eb\u304c\u5897\u52a0\u3057\u3001\u56de\u5fa9\u3068\u7b4b\u8089\u306e\u6210\u9577\u3092\u59a8\u3052\u307e\u3059\u3002<\/li>\n<li><strong>\u6804\u990a\u4e0d\u8db3<\/strong>\uff1a\u30bf\u30f3\u30d1\u30af\u8cea\u3084\u30ab\u30ed\u30ea\u30fc\u304c\u4e0d\u8db3\u3059\u308b\u3068\u9032\u6b69\u304c\u3042\u308a\u307e\u305b\u3093\u3002<\/li>\n<li><strong>\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong>\uff1a\u30cf\u30fc\u30c9\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u591a\u3059\u304e\u3066\u4f11\u606f\u304c\u8db3\u308a\u306a\u3044\u3068\u30b1\u30ac\u306e\u30ea\u30b9\u30af\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<\/li>\n<li><strong>\u30af\u30e9\u30c3\u30b7\u30e5\u30c0\u30a4\u30a8\u30c3\u30c8<\/strong>\uff1a\u6025\u6fc0\u306a\u6e1b\u91cf\u3068\u7b4b\u8089\u5897\u5f37\u306e\u4e21\u7acb\u306f\u307b\u307c\u4e0d\u53ef\u80fd\u3067\u3059\u3002<\/li>\n<\/ul>\n<hr>\n<h2>4. 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