{"id":2837,"date":"2025-09-24T18:58:19","date_gmt":"2025-09-24T09:58:19","guid":{"rendered":"https:\/\/bspost.co.kr\/?p=2837"},"modified":"2025-09-24T18:58:19","modified_gmt":"2025-09-24T09:58:19","slug":"%ec%98%81%ec%96%91%ec%a0%9c%ec%84%ad%ec%b7%a8-%ec%98%ac%eb%b0%94%eb%a5%b4%ea%b2%8c-%eb%a8%b9%eb%8a%94%eb%b0%a9%eb%b2%95","status":"publish","type":"post","link":"https:\/\/bspost.co.kr\/?p=2837","title":{"rendered":"\uc601\uc591\uc81c\uc12d\ucde8 \uc62c\ubc14\ub974\uac8c \uba39\ub294\ubc29\ubc95"},"content":{"rendered":"\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2843\" src=\"http:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-300x300.png 300w, https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-1024x1024.png 1024w, https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-150x150.png 150w, https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-768x768.png 768w, https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-696x696.png 696w, https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-1068x1068.png 1068w, https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1-420x420.png 420w, https:\/\/bspost.co.kr\/wp-content\/uploads\/sites\/540\/2025\/09\/1.png 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\r\n<p>\uc548\ub155\ud558\uc138\uc694<br \/><br \/>\uc624\ub298\uc740 \uc6b4\ub3d9\ud560 \ub54c \uaf2d \ucc59\uaca8\uc57c \ud558\ub294 \uc601\uc591\uc81c\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824 \ud569\ub2c8\ub2e4.<br \/><br \/>\uc6b4\ub3d9 \uc804\ud6c4 \uc5b4\ub5a4 \uc601\uc591\uc18c\ub97c, \uc5b8\uc81c, \uc5b4\ub5bb\uac8c \uc12d\ucde8\ud558\ub290\ub0d0\uc5d0 \ub530\ub77c<br \/><br \/>\uc6b4\ub3d9 \ud37c\ud3ec\uba3c\uc2a4, \ud68c\ubcf5 \uc18d\ub3c4, \uadfc\uc721 \uc131\uc7a5\uc774 \uc644\uc804\ud788 \ub2ec\ub77c\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc6b4\ub3d9\uc744 \ud560 \ub54c \ubcf4\ucda9\uc81c\ub294 \uc65c \uba39\uc5b4\uc57c \ud558\ub294\uc9c0, \uc5b4\ub5a4 \uac78 \uba39\uc5b4\uc57c \ud558\ub294\uc9c0<br \/><br \/>\uc601\uc591\uc81c \uc785\ubb38\uc790\ub3c4 \uc27d\uac8c \uc774\ud574\ud560 \uc218 \uc788\ub3c4\ub85d \uc815\ub9ac\ud574\ubcf4\ub824\uace0 \ud574\uc694.<br \/><br \/>\ubb34\uc791\uc815 \ub2e8\ubc31\uc9c8\ub9cc \uba39\ub358 \uc2dc\uc808\uc740 \uc774\uc81c \uadf8\ub9cc!<br \/><br \/>\uace0\uc0dd\ud55c \uc6b4\ub3d9, \uc774\uc81c\ub294 \ud6a8\uacfc\ub85c \ubcf4\uc5ec\uc90d\uc2dc\ub2e4!!<br \/><br \/><br \/>\uc6b4\ub3d9 \uc804\ud6c4 \uc601\uc591\uc81c \uc12d\ucde8\uac00 \uc911\uc694\ud55c \uc774\uc720<br \/><br \/>\uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\uace0 \ubab8\uc758 \ud68c\ubcf5\uc744 \ube60\ub974\uac8c \ub3c4\uc640\uc8fc\uba70,<br \/><br \/>\uadfc\uc721 \uc190\uc2e4\uc744 \ubc29\uc9c0\ud558\uace0 \ud53c\ub85c \ub204\uc801\uc744 \uc904\uc774\ub294 \ub370 \ud575\uc2ec\uc801\uc778 \uc5ed\ud560\uc744 \ud558\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<br \/><br \/>\uc544\ub798\uc5d0\uc11c \uc601\uc591\uc81c \uc12d\ucde8\uac00 \uc6b4\ub3d9 \uc804\uacfc \ud6c4 \uac01\uac01 \uc65c \uc911\uc694\ud55c\uc9c0 \uad6c\uccb4\uc801\uc73c\ub85c \uc124\uba85\ub4dc\ub9b4\uac8c\uc694.<br \/><br \/>\ud83d\udd52 \uc6b4\ub3d9 \uc804 \uc601\uc591\uc81c \uc12d\ucde8\uac00 \uc911\uc694\ud55c \uc774\uc720<br \/><br \/>1. \uc6b4\ub3d9 \ud6a8\uc728 \uadf9\ub300\ud654<br \/><br \/>\uc6b4\ub3d9 \uc804\uc5d0\ub294 \uccb4\ub0b4 \uc5d0\ub108\uc9c0\uc640 \uc9d1\uc911\ub825\uc744 \ub04c\uc5b4\uc62c\ub9ac\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<br \/><br \/>(\uce74\ud398\uc778, \ud06c\ub808\uc544\ud2f4, \ubca0\ud0c0\uc54c\ub77c\ub2cc \ub4f1\uc744 \uc12d\ucde8\ud558\uba74 \ud798, \uc9c0\uad6c\ub825, \ubc18\uc751\uc18d\ub3c4\uac00 \ud5a5\uc0c1\ub429\ub2c8\ub2e4.)<br \/><br \/>\u200b<br \/><br \/>2. \uadfc\uc190\uc2e4 \uc608\ubc29<br \/><br \/>\uacf5\ubcf5 \uc0c1\ud0dc\ub098 \uc5d0\ub108\uc9c0 \ubd80\uc871\ud55c \uc0c1\ud0dc\ub85c \uc6b4\ub3d9\ud558\uba74 \uadfc\uc721\uc774 \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c \uc0ac\uc6a9\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/><br \/>(EAA \ub610\ub294 BCAA, \uc18c\ub7c9\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc6b4\ub3d9 \uc804\uc5d0 \uc12d\ucde8\ud558\uba74 \uadfc\uc721 \ubd84\ud574\ub97c \ub9c9\uc544\uc90d\ub2c8\ub2e4.)<br \/><br \/>\u200b<br \/><br \/>3. \uc9c0\uc18d \uac00\ub2a5\ud55c \uccb4\ub825 \ud655\ubcf4<br \/><br \/>\ud608\ub2f9\uc774 \ub108\ubb34 \ub0ae\uac70\ub098 \uc804\ud574\uc9c8\uc774 \ubd80\uc871\ud558\uba74 \uc27d\uac8c \uc9c0\uce58\uace0 \uc9d1\uc911\ub825\uc774 \ub5a8\uc5b4\uc9d1\ub2c8\ub2e4.<br \/><br \/>(\ud0c4\uc218\ud654\ubb3c \uc18c\ub7c9, \uc804\ud574\uc9c8 \ubcf4\ucda9\uc774 \uc6b4\ub3d9 \uc9c0\uc18d \uc2dc\uac04\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4.)<br \/><br \/>\ud83d\udd5f \u200b\uc6b4\ub3d9 \ud6c4 \uc601\uc591\uc81c \uc12d\ucde8\uac00 \uc911\uc694\ud55c \uc774\uc720<br \/><br \/>1. \uadfc\uc721 \ud68c\ubcf5\uacfc \uc131\uc7a5 \ucd09\uc9c4<br \/><br \/>\uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \uadfc\uc721\uc774 \uc190\uc0c1\ub41c \uc0c1\ud0dc\uc774\uba70, \ud68c\ubcf5\uacfc \uc131\uc7a5\uc744 \uc704\ud574 \ub2e8\ubc31\uc9c8\uacfc \uc544\ubbf8\ub178\uc0b0\uc774 \uaf2d \ud544\uc694\ud569\ub2c8\ub2e4.<br \/><br \/>(\ub2e8\ubc31\uc9c8 (Whey), EAA, \ud639\uc740 BCAA\uac00 \ube60\ub978 \ud68c\ubcf5\uc744 \ub3d5\uace0 \uadfc\uc721 \ud569\uc131\uc744 \uc720\ub3c4\ud569\ub2c8\ub2e4.)<br \/><br \/>\u200b<br \/><br \/>2. \uae00\ub9ac\ucf54\uac90(\uc5d0\ub108\uc9c0 \uc800\uc7a5\uace0) \ud68c\ubcf5<br \/><br \/>\uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \uadfc\uc721 \ub0b4 \uc5d0\ub108\uc9c0\uc6d0\uc778 \uae00\ub9ac\ucf54\uac90\uc774 \uace0\uac08\ub429\ub2c8\ub2e4.<br \/><br \/>(\ud0c4\uc218\ud654\ubb3c + \ub2e8\ubc31\uc9c8\uc744 \ud568\uaed8 \uc12d\ucde8\ud558\uba74 \uae00\ub9ac\ucf54\uac90 \uc7ac\ud569\uc131 \uc18d\ub3c4\uac00 \ube68\ub77c\uc9d1\ub2c8\ub2e4.)<br \/><br \/>\u200b<br \/><br \/>3. \uc5fc\uc99d \ubc0f \ud53c\ub85c \ud68c\ubcf5<br \/><br \/>\uc6b4\ub3d9 \ud6c4\uc5d4 \ubab8\uc5d0 \uc5fc\uc99d \ubc18\uc751\uc774 \uc77c\uc5b4\ub098\uace0, \ud65c\uc131\uc0b0\uc18c\ub3c4 \ub298\uc5b4\ub098 \ud53c\ub85c\uac00 \uc2ec\ud574\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/><br \/>(\uc624\uba54\uac00-3, \ud56d\uc0b0\ud654 \ube44\ud0c0\ubbfc (C, E), \ub9c8\uadf8\ub124\uc298 \ub4f1\uc774 \uc5fc\uc99d\uc744 \uc904\uc774\uace0 \ud68c\ubcf5\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.)<br \/><br \/>\u200b<br \/><br \/>\u2705 \uc815\ub9ac\ud558\uba74<br \/><br \/>\ud0c0\uc774\ubc0d<br \/><br \/>\uc8fc\uc694 \ubaa9\uc801<br \/><br \/>\ucd94\ucc9c \uc131\ubd84 \uc608\uc2dc<br \/><br \/>\uc6b4\ub3d9 \uc804<br \/><br \/>\uc5d0\ub108\uc9c0, \uc9d1\uc911\ub825, \uadfc\uc190\uc2e4 \ubc29\uc9c0<br \/><br \/>\uce74\ud398\uc778, \ud06c\ub808\uc544\ud2f4, EAA, \ubca0\ud0c0\uc54c\ub77c\ub2cc \ub4f1<br \/><br \/>\uc6b4\ub3d9 \uc9c1\ud6c4<br \/><br \/>\uadfc\uc721 \ud68c\ubcf5, \ud569\uc131 \ucd09\uc9c4, \ud53c\ub85c \ud68c\ubcf5<br \/><br \/>\ub2e8\ubc31\uc9c8, EAA\/BCAA, \ud0c4\uc218\ud654\ubb3c, \uc624\uba54\uac00-3<br \/><br \/>\u200b<br \/><br \/>\u2705\ud301<br \/><br \/>\uc6b4\ub3d9 \uc804\ud6c4 \ubcf4\ucda9\uc81c\ub97c \uc801\uc808\ud788 \uc870\ud569\ud558\uba74 \uc6b4\ub3d9 \ud6a8\uc728\uc774 \ub208\uc5d0 \ub744\uac8c \uc62c\ub77c\uac11\ub2c8\ub2e4.<br \/><br \/>\ud2b9\ud788 \uc6b4\ub3d9 30\ubd84 \uc804 \/ \uc6b4\ub3d9 \uc9c1\ud6c4 30\ubd84 \uc774\ub0b4\uac00 \uac00\uc7a5 \ud761\uc218\uc728\uc774 \ub192\uace0 \ud6a8\uacfc\uc801\uc778 \ud0c0\uc774\ubc0d\uc774\uc5d0\uc694.<br \/><br \/>\u200b<br \/><br \/>\u200b<br \/><br \/>\uc774\uc81c \uc6b4\ub3d9\ud560 \ub54c \uc12d\ucde8\ud558\uba74 \uc88b\uc740 \uc601\uc591\uc81c 8\uac00\uc9c0\uc5d0 \ub300\ud574,<br \/><br \/>\uc65c \ud544\uc694\ud55c\uc9c0, \uc6b4\ub3d9\uacfc\uc758 \uad00\uacc4, \uc12d\ucde8 \ud0c0\uc774\ubc0d\uae4c\uc9c0 <br \/><br \/>\uc54c\ub824\ub4dc\ub9b4\uac8c\uc694!<br \/><br \/>\u2705 \uc6b4\ub3d9 \uc2dc \ud544\uc218 \ub610\ub294 \uad8c\uc7a5\ub418\ub294 \uc601\uc591\uc81c(\uc12d\ucde8\uad70)<br \/><br \/>1. \ub2e8\ubc31\uc9c8 (Whey Protein, Casein \ub4f1)<br \/><br \/>\u200b<br \/><br \/>\uc65c \ud544\uc694\ud55c\uac00?<br \/><br \/>\uc6b4\ub3d9\uc740 \uadfc\uc721\uc744 \ubbf8\uc138\ud558\uac8c \uc190\uc0c1\uc2dc\ud0a4\uba70, \ub2e8\ubc31\uc9c8\uc740 \uc774 \uc190\uc0c1\ub41c \uadfc\uc721\uc744 \ud68c\ubcf5\ud558\uace0 \uc7ac\uc0dd\uc2dc\ud0a4\ub294 \ub370 \ud544\uc218\uc785\ub2c8\ub2e4.<br \/><br \/>\uadfc\uc721\uc744 \ub9cc\ub4dc\ub294 \uc7ac\ub8cc\uac00 \ubc14\ub85c \uc544\ubbf8\ub178\uc0b0\uc778\ub370, \uc774 \uc544\ubbf8\ub178\uc0b0\uc758 \uacf5\uae09\uc6d0\uc774 \ub2e8\ubc31\uc9c8\uc785\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc6b4\ub3d9\uacfc\uc758 \uad00\uacc4<br \/><br \/>\uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\uac70\ub098 \uc720\uc9c0\ud558\ub824\uba74 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \ud544\uc218\uc785\ub2c8\ub2e4.<br \/><br \/>\ud2b9\ud788 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \ud6c4\uc5d4 \ub354\ub354\uc6b1 \uc911\uc694\ud558\uc8e0.<br \/><br \/>\u200b<br \/><br \/>\uc12d\ucde8 \ud0c0\uc774\ubc0d<br \/><br \/>\uc6b4\ub3d9 \uc9c1\ud6c4 30\ubd84 \uc774\ub0b4\uc5d0 \uc12d\ucde8\ud558\uba74 \ud68c\ubcf5\uacfc \uadfc\uc131\uc7a5\uc5d0 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<br \/><br \/>\uacf5\ubcf5 \uc6b4\ub3d9 \uc804\uc5d0\ub3c4 \uc18c\ub7c9 \uc12d\ucde8\ud558\uba74 \uadfc\uc190\uc2e4 \ubc29\uc9c0\uc5d0 \ub3c4\uc6c0\ub429\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\u203c\ufe0f\ud615\ud0dc: \uc720\uccad \ub2e8\ubc31\uc9c8(Whey), \uce74\uc81c\uc778, \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8 \ub4f1<br \/><br \/>\u203c\ufe0f\uae30\ub2a5: \uadfc\uc721 \ud68c\ubcf5 \ubc0f \uc131\uc7a5, \uc6b4\ub3d9 \ud6c4 \uc190\uc0c1\ub41c \uc870\uc9c1 \ubcf5\uad6c<br \/><br \/>\u203c\ufe0f\ucd94\ucc9c \uc12d\ucde8 \uc2dc\uae30: \uc6b4\ub3d9 \ud6c4 30\ubd84 \uc774\ub0b4<br \/><br \/>\u200b<br \/><br \/>2. \ud06c\ub808\uc544\ud2f4 (Creatine Monohydrate)<br \/><br \/>\u200b<br \/><br \/>\uc65c \ud544\uc694\ud55c\uac00?<br \/><br \/>\ud06c\ub808\uc544\ud2f4\uc740 \uadfc\uc721 \uc548\uc5d0 \uc800\uc7a5\ub418\uc5b4 \uc788\ub2e4\uac00 \uace0\uac15\ub3c4 \uc6b4\ub3d9 \uc2dc \uc5d0\ub108\uc9c0(ATP)\ub97c \ube60\ub974\uac8c \uc7ac\uc0dd\uc2dc\ud0b5\ub2c8\ub2e4.<br \/><br \/>\ubb34\uc0b0\uc18c\uc131 \uc6b4\ub3d9(\uc911\ub7c9 \uc6b4\ub3d9, \ub2e8\uac70\ub9ac \uc2a4\ud504\ub9b0\ud2b8 \ub4f1)\uc5d0\uc11c \ud3ed\ubc1c\uc801\uc778 \ud798\uc744 \ub0bc \uc218 \uc788\uac8c \ud569\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc6b4\ub3d9\uacfc\uc758 \uad00\uacc4<br \/><br \/>\uadfc\ub825, \ud30c\uc6cc, \uadfc\uc721\ub7c9 \uc99d\uac00\uc5d0 \uacfc\ud559\uc801\uc73c\ub85c \uac80\uc99d\ub41c \ubcf4\ucda9\uc81c \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc12d\ucde8 \ud0c0\uc774\ubc0d<br \/><br \/>\ud558\ub8e8 3~5g, \uc6b4\ub3d9 \uc804\uc774\ub098 \ud6c4 \uc544\ubb34 \ub54c\ub098 \ubcf5\uc6a9\ud574\ub3c4 \ubb34\ubc29\ud558\uba70, \ub9e4\uc77c \uafb8\uc900\ud788 \uba39\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\u203c\ufe0f\uae30\ub2a5: \uace0\uac15\ub3c4 \uc6b4\ub3d9 \uc2dc \ud3ed\ubc1c\uc801\uc778 \ud798 \ud5a5\uc0c1, \uadfc\uc721\ub7c9 \uc99d\uac00<br \/><br \/>\u203c\ufe0f\ucd94\ucc9c \uc12d\ucde8 \uc2dc\uae30: \uc6b4\ub3d9 \uc804 \ub610\ub294 \ud6c4<br \/><br \/>\u203c\ufe0f\ud2b9\uc774\uc0ac\ud56d: \uafb8\uc900\ud788 \ub9e4\uc77c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc911\uc694 (\ub85c\ub529\uae30 \ud544\uc694 X)<br \/><br \/>\u200b<br \/><br \/>3. EAA \ub610\ub294 BCAA (\ud544\uc218 \uc544\ubbf8\ub178\uc0b0 \/ \uac00\uc9c0\uc0ac\uc2ac \uc544\ubbf8\ub178\uc0b0)<br \/><br \/>\u200b<br \/><br \/>\uc65c \ud544\uc694\ud55c\uac00?<br \/><br \/>\uadfc\uc721\uc758 30% \uc774\uc0c1\uc740 BCAA(\ub8e8\uc2e0, \uc774\uc18c\ub8e8\uc2e0, \ubc1c\ub9b0)\ub85c \uad6c\uc131\ub3fc \uc788\uc73c\uba70,<br \/><br \/>\uadfc\uc721 \ud569\uc131 \ucd09\uc9c4\uacfc \uadfc\uc190\uc2e4 \ubc29\uc9c0\uc5d0 \uc911\uc694\ud569\ub2c8\ub2e4.<br \/><br \/>EAA\ub294 BCAA\ub97c \ud3ec\ud568\ud55c 9\uac00\uc9c0 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc73c\ub85c,<br \/><br \/>\ub2e8\ubc31\uc9c8 \ud569\uc131\uc744 \ub354 \uac15\ud558\uac8c \uc790\uadf9\ud569\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc6b4\ub3d9\uacfc\uc758 \uad00\uacc4<br \/><br \/>\uadfc\uc721 \uc720\uc9c0, \ud68c\ubcf5, \ud53c\ub85c \ud68c\ubcf5 \ub4f1\uc5d0 \uad00\uc5ec\ud569\ub2c8\ub2e4.<br \/><br \/>\ud2b9\ud788 \uacf5\ubcf5 \uc6b4\ub3d9 \uc2dc \uadfc\uc190\uc2e4\uc744 \ub9c9\ub294 \ub370 \ub9e4\uc6b0 \uc720\uc6a9\ud569\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc12d\ucde8 \ud0c0\uc774\ubc0d<br \/><br \/>\uc6b4\ub3d9 \uc804\/\uc911\/\ud6c4\uc5d0 \uc12d\ucde8\ud558\uba70, \uacf5\ubcf5 \uc6b4\ub3d9\ud560 \ub54c \ud2b9\ud788 \uad8c\uc7a5\ub429\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\u203c\ufe0f\uae30\ub2a5: \uadfc\uc190\uc2e4 \ubc29\uc9c0, \ud53c\ub85c \uac10\uc18c, \uadfc\uc721 \ud68c\ubcf5 \ucd09\uc9c4<br \/><br \/>\u203c\ufe0f\ucd94\ucc9c \uc12d\ucde8 \uc2dc\uae30: \uacf5\ubcf5 \uc6b4\ub3d9 \uc2dc, \uc6b4\ub3d9 \uc911 \ub610\ub294 \ud6c4<br \/><br \/>\u203c\ufe0fEAA\uac00 BCAA\ubcf4\ub2e4 \uc644\uc804\ud55c \uc544\ubbf8\ub178\uc0b0 \uacf5\uae09\uc6d0<br \/><br \/>\u200b<br \/><br \/>4. \ubca0\ud0c0\uc54c\ub77c\ub2cc (Beta-Alanine)<br \/><br \/>\u200b<br \/><br \/>\uc65c \ud544\uc694\ud55c\uac00?<br \/><br \/>\uc6b4\ub3d9 \uc911 \uc816\uc0b0\uc774 \uc313\uc774\uba74 \uadfc\uc721\uc774 \ud53c\ub85c\ud574\uc9c0\ub294\ub370,<br \/><br \/>\ubca0\ud0c0\uc54c\ub77c\ub2cc\uc740 \uce74\ub974\ub178\uc2e0\uc744 \ub9cc\ub4e4\uc5b4 \uc816\uc0b0 \ucd95\uc801\uc744 \ub2a6\ucd94\uace0 \uadfc\uc721\uc758 \uc0b0\uc131\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc6b4\ub3d9\uacfc\uc758 \uad00\uacc4<br \/><br \/>\uace0\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9, \uc11c\ud0b7 \ud2b8\ub808\uc774\ub2dd, \ud06c\ub85c\uc2a4\ud54f \ub4f1<br \/><br \/>\uc9c0\uad6c\ub825\uacfc \uadfc\uc9c0\uad6c\ub825\uc774 \ud544\uc694\ud55c \uc6b4\ub3d9\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc12d\ucde8 \ud0c0\uc774\ubc0d<br \/><br \/>\ud558\ub8e8 2~5g, \uafb8\uc900\ud788 \ub9e4\uc77c \ubcf5\uc6a9\ud574\uc57c \ud6a8\uacfc\uac00 \ub204\uc801\ub429\ub2c8\ub2e4 (\ud0c0\uc774\ubc0d\ubcf4\ub2e8 \uc9c0\uc18d \uc12d\ucde8\uac00 \uc911\uc694).<br \/><br \/>\ubcf5\uc6a9 \ud6c4 \ud53c\ubd80\uac00 \ub530\ub054\uac70\ub9ac\ub294 \ub290\ub08c\uc740 \uc815\uc0c1\uc785\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\u203c\ufe0f\uae30\ub2a5: \uc816\uc0b0 \ucd95\uc801 \uc9c0\uc5f0 \u2192 \uc9c0\uad6c\ub825 \ud5a5\uc0c1, \uadfc\uc9c0\uad6c\ub825 \uc99d\uac00<br \/><br \/>\u203c\ufe0f\ucd94\ucc9c \uc12d\ucde8 \uc2dc\uae30: \uc6b4\ub3d9 \uc804 (\uc9c0\uc18d\uc801 \uc12d\ucde8 \ud544\uc694)<br \/><br \/>\u200b<br \/><br \/>5. \uce74\ud398\uc778 (Caffeine)<br \/><br \/>\u200b<br \/><br \/>\uc65c \ud544\uc694\ud55c\uac00?<br \/><br \/>\uc911\ucd94\uc2e0\uacbd\uacc4\ub97c \uc790\uadf9\ud574 \uc9d1\uc911\ub825, \ubc18\uc751 \uc18d\ub3c4, \uc5d0\ub108\uc9c0 \ub808\ubca8, \uc6b4\ub3d9 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<br \/><br \/>\ud53c\ub85c\ub97c \uc9c0\uc5f0\uc2dc\ud0a4\uace0 \uccb4\uc9c0\ubc29 \uc0b0\ud654\ub97c \ucd09\uc9c4\ud569\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc6b4\ub3d9\uacfc\uc758 \uad00\uacc4<br \/><br \/>\uccb4\uc9c0\ubc29 \uac10\ub7c9 \ubaa9\uc801\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9, \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \ubaa8\ub450\uc5d0\uc11c \ud37c\ud3ec\uba3c\uc2a4\ub97c \uc62c\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc12d\ucde8 \ud0c0\uc774\ubc0d<br \/><br \/>\uc6b4\ub3d9 30~60\ubd84 \uc804, 100~200mg \uc12d\ucde8 (\uac1c\uc778 \ub0b4\uc131\uc5d0 \ub530\ub77c \uc870\uc808)<br \/><br \/>\u200b<br \/><br \/>\u203c\ufe0f\uae30\ub2a5: \uc9d1\uc911\ub825, \uc6b4\ub3d9 \ud37c\ud3ec\uba3c\uc2a4 \uc99d\uac00, \ud53c\ub85c\uac10 \uc9c0\uc5f0<br \/><br \/>\u203c\ufe0f\ucd94\ucc9c \uc12d\ucde8 \uc2dc\uae30: \uc6b4\ub3d9 30~60\ubd84 \uc804<br \/><br \/>\u203c\ufe0f\ud615\ud0dc: \ucee4\ud53c, \ud504\ub9ac\uc6cc\ud06c\uc544\uc6c3, \uce74\ud398\uc778 \uc815\uc81c<br \/><br \/>\u200b<br \/><br \/>6. \uc624\uba54\uac00-3 (EPA, DHA)<br \/><br \/>\u200b<br \/><br \/>\uc65c \ud544\uc694\ud55c\uac00?<br \/><br \/>\uc624\uba54\uac00-3\ub294 \uac15\ub825\ud55c \ud56d\uc5fc\uc99d \uc791\uc6a9\uc744 \ud558\uba70,<br \/><br \/>\uc6b4\ub3d9 \ud6c4 \uc0dd\uae30\ub294 \ubbf8\uc138 \uc5fc\uc99d\uacfc \ud1b5\uc99d\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<br \/><br \/>\uad00\uc808 \ubcf4\ud638, \uc2ec\ud608\uad00 \uac74\uac15\uc5d0\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc6b4\ub3d9\uacfc\uc758 \uad00\uacc4<br \/><br \/>\uc9c0\uc18d\uc801\uc73c\ub85c \uc6b4\ub3d9\ud558\ub294 \uc0ac\ub78c\uc740 \ud68c\ubcf5 \uc18d\ub3c4\uac00 \uc911\uc694\ud55c\ub370,<br \/><br \/>\uc624\uba54\uac00-3\ub294 \uc774\ub97c \ub192\uc5ec\uc90d\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc12d\ucde8 \ud0c0\uc774\ubc0d<br \/><br \/>\uc2dd\uc0ac\uc640 \ud568\uaed8 \ud558\ub8e8 1~2\ud68c, 1000~2000mg \uc12d\ucde8 (EPA+DHA \uae30\uc900)<br \/><br \/>\u200b<br \/><br \/>\u203c\ufe0f\uae30\ub2a5: \uc5fc\uc99d \uac10\uc18c, \ud68c\ubcf5 \ucd09\uc9c4, \uad00\uc808 \uac74\uac15<br \/><br \/>\u203c\ufe0f\ucd94\ucc9c \uc12d\ucde8 \uc2dc\uae30: \uc2dd\uc0ac\uc640 \ud568\uaed8 \ud558\ub8e8 1~2\ud68c<br \/><br \/>\u200b<br \/><br \/>\uc18c\uac1c\ud558\ub2e4 \ubcf4\ub2c8 \uc810\uc810 \ub9ce\uc544\uc84c\ub294\ub370\uc694~<br \/><br \/>\uc815\ub9ac\ud558\uc790\uba74,<br \/><br \/>\ud83d\udc49 \uc6b4\ub3d9 \uc804\uc5d0\ub294 \uc5d0\ub108\uc9c0\uc640 \uc9d1\uc911\ub825\uc744 \uc704\ud55c \uce74\ud398\uc778, \ud06c\ub808\uc544\ud2f4, \ubca0\ud0c0\uc54c\ub77c\ub2cc<br \/><br \/>\ud83d\udc49 \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ud68c\ubcf5\uacfc \uc131\uc7a5\uc5d0 \ud544\uc218\uc801\uc778 \ub2e8\ubc31\uc9c8, \uc544\ubbf8\ub178\uc0b0, \uc624\uba54\uac00-3<br \/><br \/>\uc774 \uc870\ud569\ub9cc \uc81c\ub300\ub85c \ucc59\uaca8\ub3c4 \uc6b4\ub3d9 \uacb0\uacfc\uac00 \ud6e8\uc52c \uc88b\uc544\uc9d1\ub2c8\ub2e4.<br \/><br \/>\u200b<br \/><br \/>\uc774\uc81c \ub2e8\ubc31\uc9c8\ub9cc \ucc59\uae30\ub294\uac8c \uc544\ub2c8\ub77c<br \/><br \/>\uc6b4\ub3d9 \ubaa9\uc801, \ud0c0\uc774\ubc0d, \ud68c\ubcf5 \uc0c1\ud0dc\uae4c\uc9c0 \uace0\ub824\ud55c \ubcf4\ucda9\uc774 \ud544\uc694\ud558\ub2f5\ub2c8\ub2e4:)<br \/><br \/>\uc624\ub298 \uc54c\ub824\ub4dc\ub9b0 \uc601\uc591\uc81c\ub97c \ucc38\uace0\ud574\uc11c \uc790\uc2e0\ub9cc\uc758 \uc6b4\ub3d9 \ubcf4\ucda9 \ub8e8\ud2f4\uc744 \uaf2d \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694.<br \/><br \/>\uadf8 \uc791\uc740 \ucc28\uc774\uac00 \uacb0\uad6d \ud070 \ubcc0\ud654\ub97c \ub9cc\ub4e4\uc5b4 \uc904\uac70\uc5d0\uc694 \u2665<br \/><br \/>[\ucd9c\ucc98] [\ubcf4\ub2c8\ub530 \ud544\ub77c\ud14c\uc2a4 \ub178\uc6d0\uc0c1\uacc4\uc810] \u270c\ud83c\udffb\uc6b4\ub3d9 \ud6a8\uacfc\ub97c 2\ubc30\ub85c! \uc6b4\ub3d9\uace0\uc218\ub4e4\uc774 \uaf2d \ucc59\uaca8\uba39\ub294 \ud544\uc218\uc601\uc591\uc81c \ud83d\udc8a|\uc791\uc131\uc790 bonitapilates44<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694 \uc624\ub298\uc740 \uc6b4\ub3d9\ud560 \ub54c \uaf2d \ucc59\uaca8\uc57c \ud558\ub294 \uc601\uc591\uc81c\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824 \ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uc804\ud6c4 \uc5b4\ub5a4 \uc601\uc591\uc18c\ub97c, \uc5b8\uc81c, \uc5b4\ub5bb\uac8c \uc12d\ucde8\ud558\ub290\ub0d0\uc5d0 \ub530\ub77c \uc6b4\ub3d9 \ud37c\ud3ec\uba3c\uc2a4, \ud68c\ubcf5 \uc18d\ub3c4, \uadfc\uc721 \uc131\uc7a5\uc774 \uc644\uc804\ud788 \ub2ec\ub77c\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \u200b \uc6b4\ub3d9\uc744 \ud560 \ub54c \ubcf4\ucda9\uc81c\ub294 \uc65c \uba39\uc5b4\uc57c \ud558\ub294\uc9c0, \uc5b4\ub5a4 \uac78 \uba39\uc5b4\uc57c \ud558\ub294\uc9c0 \uc601\uc591\uc81c \uc785\ubb38\uc790\ub3c4 \uc27d\uac8c \uc774\ud574\ud560 \uc218 \uc788\ub3c4\ub85d \uc815\ub9ac\ud574\ubcf4\ub824\uace0 \ud574\uc694. \ubb34\uc791\uc815 \ub2e8\ubc31\uc9c8\ub9cc \uba39\ub358 \uc2dc\uc808\uc740 \uc774\uc81c \uadf8\ub9cc! [&hellip;]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2837","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2837","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/users\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2837"}],"version-history":[{"count":2,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2837\/revisions"}],"predecessor-version":[{"id":2844,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2837\/revisions\/2844"}],"wp:attachment":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}