 jim workout tarwata proteins shiekh tiisukoevadam manchi alochanena ?  neenu okadaanni elaa tayyaru cheyale ?
 sakta sikshanato adanapu proteins tiisukoevadam upayogakaramga untundani chaaala mandhi aaroogya nipunhulu angeekaristunnaaru .  kontamandi nipunhulu roeju motthamloo ooka pounds sareera baruvuku ooka graamu protein ‌ ni sifarsu chestaaru ,  ayithe yea amshampai vividha takala adhyayanalu vibhinna sifaarsulatoe unnayi .  itivali ekabhipraya Dumka aemitante ,  workout tarwata recovery bhojanam cheeyadam manchi aaloochana ,  saadharanamga sakta sikshanhanu porthi chosen  30  nimishaala nundi remdu gantalalopu .  carbohydratelu mariyu proteinla mishramam sifarsu cheyabadindhi .

 mee choose okadaanni tayyaru cheyadanki :
1.  manchi proteins muulaanni pondandi ,  saadharanamga proteins pouder .  casine mariyu whey proteins prasidha empikalu .
2.  proteins pouder ‌ nu shekar ‌ ku jodinchandi .  konni chinnavi mariyu handed ‌ held ;  itara namuunaalu vidyuttunu upayogistaayi .
3.  proteins pouder ‌ pai suchanalanu anusarinchi ,  neee ledha plu jodinchandi .  saadharanamga ,  ooka scoop  (30 gra )  podi choose  4  nundi  8 oz  dravam .
4.  aichhikamgaa aratipandlu ledha strawberrylu vento meeku ishtamaina pandlanu jodinchandi .
5.  dadapu ooka nimisham paatu vastuvulanu kadilinchandi .

 aanandinchandi ,  conei aarogyakaramaina mariyu samatulya aaharamloo bhaagamgaa mee proteins moolaalanu marchukondi !