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ما معنى البروتين بطيء الهضم؟البروتينات بطيئة الهضم هي نوع من البروتينات التي يهضمها الجسم تدريجيا وعلى مراحل، مما يسمح للجسم بالحصول على تغذية مستمرة لفترة طويلة تصل أحيانا إلى 6-8 ساعات ⏳. هذا النوع من البروتين مهم جدا لأنه: يقلل من هدم العضلات ️ يساعد في بناء العضلات وزيادة الضخامة العضلية على المدى البعيد ️ يمنح شعورا بالشبع لفترة أطول ️ يغذي الجسم خلال فترات الراحة مثل وقت النوم الكابتن حمزة كفاوين، خبير التدريب الرياضي…
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Sleep isn’t just rest — it’s when your body repairs and grows stronger. Here’s how to get the best sleep possible. Stick to a Schedule ⏰Go to bed and wake up at the same time every day, even weekends. Limit Screen Time Before Bed Blue light from phones or laptops can mess with your sleep hormones. Try reading or meditating instead. Create a Chill Environment ️Cool, dark, and quiet rooms help your body relax. Avoid…
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We all have those days when the couch looks way better than the gym. Here’s how to push through and keep your fitness goals alive. Set Small Goals Instead of “get fit,” aim for “work out 3 times this week.” Small wins add up. Find a Workout Buddy Having someone to hold you accountable makes it harder to skip. Mix It Up Try new workouts — dance, cycling, or yoga — to keep things fun…
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Meal prepping saves time and keeps you eating healthy, even when life gets crazy. Here’s how to make it simple and effective. Plan Your Meals Pick 3-4 recipes for the week that you enjoy and are easy to make. Batch Cook Proteins Grill chicken, bake fish, or cook beans in bulk to use throughout the week. Use Quick Veggies Choose veggies that don’t spoil fast, like carrots, broccoli, or frozen greens. Portion Control Containers Invest…
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Supplements flood the market — but which ones actually help, and which are just hype? Let’s cut through the noise. What really works: Protein Powder: Great for filling protein gaps, especially if you’re busy or on the go. Creatine: Proven to boost strength and muscle gain when paired with training. Vitamin D: Many people are deficient; supplementing supports bone health and immunity. Omega-3s (Fish Oil): Good for heart, brain, and joint health. Supplements to be…