{"id":25969,"date":"2026-07-07T22:06:03","date_gmt":"2026-07-07T15:06:03","guid":{"rendered":"https:\/\/lemogym.com\/dinh-duong-truoc-va-sau-khi-tap-gym-cho-nu\/"},"modified":"2026-07-08T16:57:59","modified_gmt":"2026-07-08T09:57:59","slug":"dinh-duong-truoc-va-sau-khi-tap-gym-cho-nu","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/dinh-duong-truoc-va-sau-khi-tap-gym-cho-nu\/","title":{"rendered":"Dinh D\u01b0\u1ee1ng Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym Cho N\u1eef \u2014 \u0102n G\u00ec \u0110\u1ec3 T\u1eadp Hi\u1ec7u Qu\u1ea3?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">C\u00f3 c\u00e2u n\u00f3i n\u1ed5i ti\u1ebfng trong c\u1ed9ng \u0111\u1ed3ng gym: <em>&#8220;Abs are made in the kitchen, not in the gym.&#8221;<\/em> T\u1eadp gym ch\u0103m ch\u1ec9 m\u00e0 kh\u00f4ng \u0103n \u0111\u00fang c\u00e1ch s\u1ebd l\u00e3ng ph\u00ed 50\u201370% c\u00f4ng s\u1ee9c. Dinh d\u01b0\u1ee1ng kh\u00f4ng ph\u1ea3i l\u00e0 &#8220;\u0103n ki\u00eang kh\u1ed5 s\u1edf&#8221; m\u00e0 l\u00e0 <strong>\u0103n \u0111\u00fang th\u1ee9, \u0111\u00fang l\u00fac, \u0111\u1ee7 l\u01b0\u1ee3ng<\/strong> \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 nhi\u00ean li\u1ec7u t\u1eadp v\u00e0 v\u1eadt li\u1ec7u x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-fitness.jpg\" alt=\"Th\u1ef1c ph\u1ea9m dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc sau t\u1eadp gym cho n\u1eef\" class=\"wp-image-26068\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-fitness.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-bowl-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-bowl-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-bowl-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-bowl-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-bowl-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/healthy-food-bowl-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Macronutrients \u2014 3 Ch\u1ea5t Dinh D\u01b0\u1ee1ng Ch\u00ednh C\u1ea7n Bi\u1ebft<\/h2>\n<h3 class=\"wp-block-heading\">Protein \u2014 X\u00e2y D\u1ef1ng v\u00e0 Ph\u1ee5c H\u1ed3i C\u01a1 B\u1eafp<\/h3>\n<p class=\"wp-block-paragraph\">Protein l\u00e0 nguy\u00ean li\u1ec7u \u0111\u1ec3 s\u1eeda ch\u1eefa vi t\u1ed5n th\u01b0\u01a1ng c\u01a1 b\u1eafp sau t\u1eadp v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 m\u1edbi. Thi\u1ebfu protein = c\u01a1 kh\u00f4ng ph\u00e1t tri\u1ec3n d\u00f9 t\u1eadp bao nhi\u00eau. <strong>L\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb: 1.6\u20132.0g\/kg c\u00e2n n\u1eb7ng\/ng\u00e0y<\/strong> cho n\u1eef t\u1eadp gym.<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1ecbt g\u00e0 ng\u1ef1c:<\/strong> 31g protein\/100g, \u00edt calo nh\u1ea5t<\/li>\n<li><strong>C\u00e1 thu, c\u00e1 h\u1ed3i:<\/strong> 25\u201328g protein\/100g, gi\u00e0u Omega-3<\/li>\n<li><strong>Tr\u1ee9ng nguy\u00ean qu\u1ea3:<\/strong> 6g protein\/qu\u1ea3, \u0111\u1ea7y \u0111\u1ee7 EAAs<\/li>\n<li><strong>S\u1eefa chua Hy L\u1ea1p:<\/strong> 17g protein\/150g, ti\u1ec7n l\u00e0m snack<\/li>\n<li><strong>\u0110\u1eadu h\u0169 c\u1ee9ng:<\/strong> 17g protein\/100g, t\u1ed1t cho ng\u01b0\u1eddi \u0103n chay<\/li>\n<li><strong>Whey protein:<\/strong> 24\u201327g protein\/scoop \u2014 ti\u1ec7n l\u1ee3i sau t\u1eadp<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Carbohydrates \u2014 Nhi\u00ean Li\u1ec7u Cho Bu\u1ed5i T\u1eadp<\/h3>\n<p class=\"wp-block-paragraph\">Glycogen (t\u1eeb carbs) l\u00e0 ngu\u1ed3n nhi\u00ean li\u1ec7u \u01b0a th\u00edch c\u1ee7a c\u01a1 b\u1eafp khi t\u1eadp gym. Thi\u1ebfu carbs = y\u1ebfu, ch\u00f3ng m\u1eb7t, kh\u00f4ng t\u1eadp \u0111\u01b0\u1ee3c n\u1eb7ng. Kh\u00f4ng n\u00ean c\u1eaft ho\u00e0n to\u00e0n carbs khi t\u1eadp gym. \u01afu ti\u00ean: c\u01a1m, khoai lang, y\u1ebfn m\u1ea1ch, chu\u1ed1i, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m.<\/p>\n<h3 class=\"wp-block-heading\">Ch\u1ea5t B\u00e9o \u2014 Hormon v\u00e0 S\u1ee9c Kho\u1ebb<\/h3>\n<p class=\"wp-block-paragraph\">Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh (Omega-3, Omega-6) c\u1ea7n thi\u1ebft \u0111\u1ec3 s\u1ea3n xu\u1ea5t hormone, bao g\u1ed3m estrogen v\u00e0 testosterone. Kh\u00f4ng \u0103n \u0111\u1ee7 ch\u1ea5t b\u00e9o = r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft. Ngu\u1ed3n t\u1ed1t: b\u01a1, h\u1ea1t chia, d\u1ea7u olive, c\u00e1 b\u00e9o, c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/meal-prep-nutrition.jpg\" alt=\"Chu\u1ea9n b\u1ecb b\u1eefa \u0103n dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi t\u1eadp gym\" class=\"wp-image-26074\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/meal-prep-nutrition.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">\u0102n G\u00ec Tr\u01b0\u1edbc Khi T\u1eadp Gym?<\/h2>\n<p class=\"wp-block-paragraph\"><strong>1\u20132 ti\u1ebfng tr\u01b0\u1edbc t\u1eadp (b\u1eefa ch\u00ednh):<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>C\u01a1m g\u1ea1o l\u1ee9t + \u1ee9c g\u00e0 + rau xanh<\/li>\n<li>M\u00ec y\u1ebfn m\u1ea1ch + tr\u1ee9ng + chu\u1ed1i<\/li>\n<li>B\u00e1nh m\u00ec nguy\u00ean c\u00e1m + peanut butter + chu\u1ed1i<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\"><strong>30\u201345 ph\u00fat tr\u01b0\u1edbc t\u1eadp (n\u1ebfu ch\u01b0a \u0103n):<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>1 qu\u1ea3 chu\u1ed1i + 1 h\u0169 s\u1eefa chua<\/li>\n<li>1 n\u1eafm h\u1ea1t mixed nuts<\/li>\n<li>1 qu\u1ea3 t\u00e1o + 30g whey protein pha lo\u00e3ng<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\"><strong>Tr\u00e1nh tr\u01b0\u1edbc t\u1eadp:<\/strong> Th\u1ee9c \u0103n nhi\u1ec1u m\u1ee1 (ti\u00eau ho\u00e1 ch\u1eadm g\u00e2y kh\u00f3 ch\u1ecbu), th\u1ee9c \u0103n nhi\u1ec1u x\u01a1 (g\u00e2y \u0111\u1ea7y h\u01a1i), th\u1ee9c \u0103n l\u1ea1 ch\u01b0a t\u1eebng \u0103n.<\/p>\n<h2 class=\"wp-block-heading\">\u0102n G\u00ec Sau Khi T\u1eadp Gym?<\/h2>\n<p class=\"wp-block-paragraph\"><strong>Trong v\u00f2ng 30\u201360 ph\u00fat sau t\u1eadp<\/strong> l\u00e0 &#8220;c\u1eeda s\u1ed5 anabolic&#8221; \u2014 th\u1eddi \u0111i\u1ec3m c\u01a1 b\u1eafp h\u1ea5p thu d\u01b0\u1ee1ng ch\u1ea5t hi\u1ec7u qu\u1ea3 nh\u1ea5t:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Protein:<\/strong> 20\u201340g \u2014 whey protein ho\u1eb7c th\u1ee9c \u0103n gi\u00e0u protein<\/li>\n<li><strong>Carbs:<\/strong> \u0110\u1ec3 b\u1ed5 sung glycogen \u2014 c\u01a1m tr\u1eafng, khoai lang, chu\u1ed1i<\/li>\n<li><strong>T\u1ef7 l\u1ec7 l\u00fd t\u01b0\u1edfng:<\/strong> 1 ph\u1ea7n protein : 2\u20133 ph\u1ea7n carbs<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\"><strong>B\u1eefa \u0103n sau t\u1eadp l\u00fd t\u01b0\u1edfng:<\/strong> C\u01a1m + \u1ee9c g\u00e0 + rau x\u00e0o; ho\u1eb7c Protein shake + chu\u1ed1i; ho\u1eb7c S\u1eefa chua Hy L\u1ea1p + granola + d\u00e2u t\u00e2y.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"831\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp gym c\u1ea7n dinh d\u01b0\u1ee1ng \u0111\u00fang c\u00e1ch\" class=\"wp-image-26065\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-300x195.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-1024x665.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-768x499.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-600x390.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-150x97.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">L\u1ecbch \u0102n U\u1ed1ng M\u1eabu Cho N\u1eef T\u1eadp Gym<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>S\u00e1ng (7:00):<\/strong> Y\u1ebfn m\u1ea1ch + protein shake + chu\u1ed1i<\/li>\n<li><strong>Tr\u01b0\u1edbc t\u1eadp (10:00 ho\u1eb7c tr\u01b0\u1edbc gi\u1edd t\u1eadp):<\/strong> C\u01a1m g\u1ea1o l\u1ee9t + \u1ee9c g\u00e0 + salad<\/li>\n<li><strong>Sau t\u1eadp:<\/strong> Protein shake + t\u00e1o<\/li>\n<li><strong>Tr\u01b0a\/Chi\u1ec1u:<\/strong> C\u00e1 h\u1ed3i + khoai lang + rau xanh<\/li>\n<li><strong>Snack (16:00):<\/strong> S\u1eefa chua Hy L\u1ea1p + h\u1ea1t + qu\u1ea3 m\u1ecdng<\/li>\n<li><strong>T\u1ed1i:<\/strong> Th\u1ecbt b\u00f2 n\u1ea1c + b\u00f4ng c\u1ea3i xanh + d\u1ea7u olive<\/li>\n<\/ul>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">T\u1eadp gym \u0111\u00fang c\u00e1ch, \u0103n \u0111\u00fang c\u00e1ch, v\u00e0 m\u1eb7c \u0111\u1ed3 t\u1eadp \u0111\u00fang chu\u1ea9n. \ud83d\udc49 <a href=\"https:\/\/lemogym.com\/th\/shop\/\"><strong>Xem \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM<\/strong><\/a><\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p, \u0111\u1ed3ng h\u00e0nh m\u1ecdi h\u00e0nh tr\u00ecnh th\u1ec3 thao c\u1ee7a b\u1ea1n.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0102n g\u00ec tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp gym? H\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 dinh d\u01b0\u1ee1ng cho n\u1eef t\u1eadp gym: timing, th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t v\u00e0 nh\u1eefng th\u1ee9 c\u1ea7n tr\u00e1nh.<\/p>","protected":false},"author":1,"featured_media":26068,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[291],"tags":[301,299,181,303,317],"class_list":["post-25969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong-the-thao","tag-dinh-duong-the-thao-tag","tag-tang-co-giam-mo","tag-tap-gym","tag-tap-gym-hieu-qua","tag-workout-nu"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dinh D\u01b0\u1ee1ng Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym Cho N\u1eef \u2014 \u0102n G\u00ec \u0110\u1ec3 T\u1eadp Hi\u1ec7u Qu\u1ea3? - LE MO GYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lemogym.com\/th\/dinh-duong-truoc-va-sau-khi-tap-gym-cho-nu\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dinh D\u01b0\u1ee1ng Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym Cho N\u1eef \u2014 \u0102n G\u00ec \u0110\u1ec3 T\u1eadp Hi\u1ec7u Qu\u1ea3? - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"\u0102n g\u00ec tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp gym? 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