{"id":260400,"date":"2019-05-03T06:59:00","date_gmt":"2019-05-03T04:59:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260400"},"modified":"2024-05-28T10:01:23","modified_gmt":"2024-05-28T08:01:23","slug":"cele-mai-bune-5-retete-fitness-pentru-completarea-substantelor-nutritive-dupa-antrenament","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-5-retete-fitness-pentru-completarea-substantelor-nutritive-dupa-antrenament\/","title":{"rendered":"Cele mai bune 5 re\u021bete fitness pentru completarea substan\u021belor nutritive dup\u0103 antrenament"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-5-retete-fitness-pentru-completarea-substantelor-nutritive-dupa-antrenament\/#Care_este_rolul_alimentatiei_dupa_antrenament\" title=\"Care este rolul alimenta\u021biei dup\u0103 antrenament?\">Care este rolul alimenta\u021biei dup\u0103 antrenament?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-5-retete-fitness-pentru-completarea-substantelor-nutritive-dupa-antrenament\/#Suplimente_vs_alimentatia\" title=\"Suplimente vs. alimenta\u021bia\">Suplimente vs. alimenta\u021bia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-5-retete-fitness-pentru-completarea-substantelor-nutritive-dupa-antrenament\/#Cele_mai_bune_5_retete_dupa_antrenament\" title=\"Cele mai bune 5 re\u021bete dup\u0103 antrenament\">Cele mai bune 5 re\u021bete dup\u0103 antrenament<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chiar dac\u0103<strong> antrenamentul v\u0103 cost\u0103 prea mult\u0103 putere<\/strong>, timp \u0219i energie, \u00eentotdeauna este doar <strong>\u00eenceputul<\/strong> spre obiectivul vostru fitness. Apoi totul continu\u0103 <strong>\u00een buc\u0103t\u0103rie<\/strong> \u0219i se termin\u0103 prin schimbarea<strong> stilului vostru de via\u021b\u0103.<\/strong> Alimenta\u021bia reprezint\u0103 <strong>50% din succesul vostru<\/strong> \u0219i de aceea este important s\u0103 v\u0103 ocupa\u021bi \u0219i de compozi\u021bia nutri\u021bional\u0103 a meniului vostru. \u00cen articolul prcedent am vorbit despre ce trebuie&nbsp;<a title=\"20 de sfaturi pentru micul dejun dac\u0103 face\u021bi exerci\u021bii fizice diminea\u021ba\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament<\/a>, iar ast\u0103zi vom aborda <strong>tema alimenta\u021biei dup\u0103 antrenament.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Care_este_rolul_alimentatiei_dupa_antrenament\"><\/span>Care este rolul alimenta\u021biei dup\u0103 antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La aceast\u0103 \u00eentrebare putem r\u0103spunde foarte <strong>simplu.<\/strong> Este important ca, dup\u0103 antrenament, s\u0103 m\u00e2nca\u021bi pentru <strong>a completa sursa de energie,&nbsp;<\/strong>pentru a <strong>regenera \u021besutul muscular<\/strong>&nbsp;\u0219i pentru a reporni <strong>sinteza proteic\u0103<\/strong>. Pentru a \u00een\u021belege mai bine acest r\u0103spuns, haide\u021bi s\u0103 vorbim despre&nbsp;<strong>fiecare punct \u00een parte<\/strong>, unde sunt detaliate func\u021biile alimenta\u021biei de dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Completeaz\u0103 energia \u0219i rezervele epuizate de glicogen<\/h3>\n\n\n\n<p>\u00cen timpul antrenamentului, organismul folose\u0219te <strong>glicogenul ca surs\u0103 de energie.<\/strong>&nbsp;Glicogenul este un lan\u021b lung de molecule de glucoz\u0103 pe care organismul \u00eel stocheaz\u0103 \u00een principal <strong>\u00een mu\u0219chii scheletici<\/strong> \u0219i \u00een ficat. Cercet\u0103rile au ar\u0103tat c\u0103 organismul&nbsp;<strong>epuizeaz\u0103 p\u00e2n\u0103 la 40% din rezervele glicogenului <\/strong>\u00een timpul activit\u0103\u021bii fizice.&nbsp;<span style=\"color: #ff6600;\">[1<\/span><span style=\"color: #ff0000;\"><span style=\"color: #ff6600;\">]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6130.JPG\" alt=\"Alimentele de dup\u0103 antrenament pentru cre\u0219terea \u0219i regenerarea mu\u0219chilor \" style=\"width:843px;height:562px\" title=\"Ce trebuie s\u0103 m\u00e2nc\u0103m dup\u0103 antrenament? Alimente, valorile nutri\u021bionale dup\u0103 antrenament\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 rezervele de glicogen s-au epuizat, organismul \u00eencepe s\u0103 elimine <strong>cortizol-hormonul de stres<\/strong>, care are un <strong>efect catabolic<\/strong> ridicat. Cortizolul&nbsp;<strong>consum\u0103 proteine<\/strong> din \u021besutul muscular \u0219i le transform\u0103 \u00een glucoz\u0103. Acest proces se nume\u0219te&nbsp;gluconeogenez\u0103 \u0219i produce glucoz\u0103 din aminoacizii care se afl\u0103 \u00een ficat, ceea ce duce la <strong>pierderea masei musculare.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p>Tocmai de aceea, dup\u0103 antrenament, trebuie s\u0103 <strong>complet\u0103m glicogenul<\/strong>. Una dintre cele mai bune solu\u021bii pentru cre\u0219terea rezervei de energie este un consum rapid de <strong>carbohidra\u021bi cu grad ridicat de absorb\u021bie<\/strong> \u0219i cu indice glicemic ridicat. <strong>Indicele glicemic<\/strong> este un num\u0103r care ne arat\u0103 c\u00e2t de repede pot cre\u0219te alimentele nivelul zah\u0103rului din s\u00e2nge \u0219i astfel \u0219i nivelul de insulin\u0103.<span style=\"color: #ff6600;\">&nbsp;[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Insulina este un&nbsp;<strong>hormon anabolizant<\/strong>&nbsp;care regleaz\u0103 nivelul zah\u0103rului din s\u00e2nge prin transferul de substan\u021be nutritive (precum glucoza) \u00een mu\u0219chi. Odat\u0103 ce toate<strong> celulele musculare sunt saturate<\/strong>, organismul \u00eencepe s\u0103 depoziteze glucoza sub form\u0103 de gr\u0103sime. Astfel c\u0103, \u00een zilele \u00een care nu v\u0103 antrena\u021bi, insulina este cea care provoac\u0103 <strong>depozitarea gr\u0103simii nedorite,<\/strong> dar imediat dup\u0103 antrenament v\u0103 ajut\u0103 la <strong>cre\u0219terea \u0219i regenerarea<\/strong> masei musculare. A\u0219adar, insulina este cea care asigur\u0103 ca depozitele voastre de glicogen s\u0103 fie completate, iar organismul s\u0103 fie preg\u0103tit pentru urm\u0103torul antrenament. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen mod normal este bine s\u0103 consuma\u021bi alimente cu indice glicemic sc\u0103zut <strong>(aproximativ 55 sau chiar mai pu\u021bin).<\/strong> Dar dup\u0103 antrenament pute\u021bi face o excep\u021bie \u0219i pute\u021bi consuma carbohidra\u021bi cu un indice glicemic mai mare<strong> \u00een jur de 70 sau chiar mai mult.<\/strong> Cea mai bun\u0103 surs\u0103 de carbohidra\u021bi dup\u0103 exerci\u021bii este&nbsp;<a title=\"Maltodextrin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrina<\/a>&nbsp;sau&nbsp;<a title=\"Dextroz\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/dextroza-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextroza<\/a>. Este vorba de carbohidra\u021bii pe care organismul \u00eei diger\u0103 foarte u\u0219or \u0219i astfel <strong>completeaz\u0103 foarte rapid rezervele de glicogen.<\/strong> Despre&nbsp;<a title=\"Ave\u021bi nevoie de carbohidra\u021bi dup\u0103 antrenament?\" href=\"https:\/\/gymbeam.ro\/blog\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">importan\u021ba carbohidra\u021bilor dup\u0103 antrenament<\/a>&nbsp;ve\u021bi afla mai multe \u00een articolul nostru. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00e2n\u0103 la urm\u0103,&nbsp;<strong>cam c\u00e2\u021bi carbohidra\u021bi<\/strong> trebuie s\u0103 consum\u0103m dup\u0103 antrenament? A\u0219adar, \u00eencerca\u021bi ca <strong>jum\u0103tate din consumul vostru zilnic de carbohidra\u021bi<\/strong> s\u0103 \u00eel \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 shake-uri, unul \u00eenainte de antrenament \u0219i al doilea dup\u0103 antrenament. De exemplu, dac\u0103 aportul vostru zilnic de carbohidra\u021bi este de 300 de grame, lua\u021bi <strong>150 g de carbohidra\u021bi \u00eenainte \u0219i dup\u0103 antrenament<\/strong> \u00een raport de 1:1, adic\u0103 <strong>75 g \u00eenainte \u0219i dup\u0103 exerci\u021bii.<\/strong> Iar dac\u0103 \u00een timpul antrenamentului sim\u021bi\u021bi c\u0103 nu ave\u021bi suficient\u0103 energie, lua\u021bi <strong>o cantitate mai mare de carbohidra\u021bi \u00eenainte de antrenament<\/strong>. Pe de alt\u0103 parte, dac\u0103 sim\u021bi\u021bi c\u0103 \u00een timpul antrenamentului ave\u021bi prea mult\u0103 energie \u0219i<strong>&nbsp;oboseala intervine dup\u0103 antrenament,<\/strong> atunci pentru voi este mai bine s\u0103 completa\u021bi nivelul de carbohidra\u021bi \u00een b\u0103utura servit\u0103 dup\u0103 antrenament<span style=\"color: #ff6600;\">. [3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37023,53602,58729,91738,91786\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Repar\u0103 \u021besuturile musculare deteriorate<\/h3>\n\n\n\n<p>\u00cen timpul antrenamentelor intense, mu\u0219chii sunt expu\u0219i la mici <strong>deterior\u0103ri \u0219i rupturi<\/strong> din cauza c\u0103rora dup\u0103 antrenament apare <strong>febra muscular\u0103.<\/strong> Rolul organismului este s\u0103 repare aceste deterior\u0103ri, ceea ce se reflect\u0103 \u00een mod pozitiv asupra <strong>cre\u0219terii masei musculare \u0219i a for\u021bei.<\/strong> Tocmai de aceea, nu trebuie s\u0103 uita\u021bi s\u0103 lua\u021bi substan\u021be nutritive, datorit\u0103 c\u0103rora <strong>procesul de regenerare se accelereaz\u0103<\/strong> iar voi pute\u021bi reveni la sala de sport cu for\u021be noi.<span style=\"color: #ff6600;\">&nbsp;[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unul dintre cele mai importante suplimente de pre-antrenament pentru regenerarea \u0219i cre\u0219terea masei muscular\u0103 este&nbsp;<a title=\"Proteine din zer, Whey protein GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina din zer<\/a>.<strong> Este chiar mai bun\u0103 dec\u00e2t proteinele pe care le ob\u021bine\u021bi din alimenta\u021bia clasic\u0103,<\/strong> \u0219i asta din mai multe motive <span style=\"color: #ff6600;\">[3]<span style=\"color: #000000;\">:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Are un proces de absorb\u021bie foarte rapid \u00een compara\u021bie cu alte tipuri de proteine<\/li>\n\n\n\n<li>Are un profil bogat de aminoacizi \u0219i<strong> o propor\u021bie ridicat\u0103 de BCAA<\/strong><\/li>\n\n\n\n<li>con\u021bine <strong>minimum de gr\u0103simi&nbsp;<\/strong><\/li>\n\n\n\n<li>consumul unei b\u0103uturi proteice imediat dup\u0103 antrenament <strong>este foarte practic \u0219i rapid<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/D_ri_4.jpg\" alt=\"Alimenta\u021bia dup\u0103 antrenament, proteine, carbohidra\u021bi, BCAA \u0219i glutamina\" style=\"width:843px;height:562px\" title=\"Alimenta\u021bia dup\u0103 antrenament, proteine, carbohidra\u021bi, BCAA \u0219i glutamina\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103, dup\u0103 antrenament ve\u021bi consuma o doz\u0103 de&nbsp;<a title=\"Proteine din zer, Whey protein GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine din zer<\/a>, pute\u021bi fi siguri c\u0103<strong> mu\u0219chii v\u0103 vor mul\u021bumi.<\/strong> Prin urmare, v\u0103 recomand\u0103m s\u0103 lua\u021bi aproximativ<strong> 0,3-0,5 g de proteine din zer<\/strong> la un kilogram greutate corporal\u0103. Mai multe despre dozarea proteinelor din zer ve\u021bi afla&nbsp;<a title=\"C\u00e2nd, dar mai ales ce cantitate de proteine trebuie s\u0103 consum\u0103m pentru a ob\u021bine rezultate maxime?\" href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u00een articolul nostru<\/a>. <span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt supliment nutritiv care are grij\u0103 de <strong>regenerarea \u0219i refacerea rapid\u0103<\/strong> a \u021besutului muscular este <a title=\"Suplimente nutritive pe baz\u0103 de glutamin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamina<\/a><span style=\"color: #000000;\">.<\/span> Acest aminoacid <strong>sus\u021bine sistemul imunitar<\/strong> al organismului \u0219i absorb\u021bia carbohidra\u021bilor. De ce este glutamina important\u0103 dup\u0103 antrenament? \u00cen timpul activit\u0103\u021bii fizice nivelul <strong>glutaminei din plasm\u0103<\/strong> se reduce, deoarece ficatul, rinichii, intestinele \u0219i sistemul imunitar <strong>au nevoie de glutamin\u0103.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin consumul de&nbsp;<a title=\"Glutamina, GymBeam\" href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin\u0103<\/a>,&nbsp;ve\u021bi completa rezervele acestui aminoacid \u0219i ve\u021bi contribui la buna func\u021bionare a sistemului vostru imunitar \u0219i a altor procese care sunt <strong>dependente de glutamin\u0103.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6]&nbsp;<\/span>Sus\u021binerea sistemului imunitar pe care o ofer\u0103 glutamina <strong>v\u0103 protejeaz\u0103 \u00eempotriva bolilor<\/strong>&nbsp;care ar putea s\u0103 v\u0103 \u021bin\u0103 departe de planul vostru de antrenament \u0219i ar putea s\u0103 v\u0103 compromite progresul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 toate acestea, cercet\u0103rile ne arat\u0103 c\u0103 suplimentarea glutaminei <strong>cre\u0219te depunerea carbohidra\u021bilor<\/strong> \u0219i completarea glicogenului. \u00cen concluzie, ad\u0103ugarea glutaminei la carbohidra\u021bi \u0219i la proteina din zer v\u0103 poate ajuta s\u0103 cre\u0219te\u021bi capacitatea organismului de <strong>a transporta substan\u021bele nutritive \u00een mu\u0219chi.<\/strong> \u0218i astfel ob\u021bine\u021bi o regenerare mai rapid\u0103 \u0219i rezultate mult mai bune \u00een sport. Pentru a ob\u021bine rezultatele mai sus men\u021bionate, ar trebui s\u0103 lua\u021bi <strong>cel pu\u021bin 10 g<\/strong> de&nbsp;<a title=\"Glutamina, GymBeam\" href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin\u0103<\/a>&nbsp;dup\u0103 antrenament \u0219i \u00eenc\u0103 o doz\u0103 \u00een timpul zilei. <span style=\"color: #ff6600;\">[3] [7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6149.JPG\" alt=\"Alimentele de dup\u0103 antrenament pentru cre\u0219terea \u0219i regenerarea mu\u0219chilor \" style=\"width:843px;height:562px\" title=\"Alimentele de dup\u0103 antrenament pentru cre\u0219terea \u0219i regenerarea mu\u0219chilor \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Cre\u0219te sinteza proteinelor \u00een mu\u0219chi<\/h3>\n\n\n\n<p>Ultima \u0219i <strong>cea mai important\u0103 func\u021bie a alimenta\u021biei de dup\u0103 antrenament<\/strong> este cre\u0219terea sintezei proteinelor. De acest lucru se ocup\u0103 proteina mTOR, care ac\u021bioneaz\u0103 ca un <strong>declan\u0219ator al sintezei proteinelor<\/strong> \u0219i prin urmare, ajut\u0103 la cre\u0219terea masei musculare. MTOR poate activa anumi\u021bi factori precum,&nbsp;prezen\u021ba mai mare a aminoacizilor,<strong> \u00een special a leucinei<\/strong>, \u00een combina\u021bie cu exerci\u021biile fizice \u0219i insulinei. <span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aici intervin aminoacizii <a title=\"Aminoacizi BCAA GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> din b\u0103utura noastr\u0103 de dup\u0103 antrenament, cei trei aminoacizi cu caten\u0103 ramificat\u0103 &#8211; leucina, izoleucina \u0219i valina. Concentra\u021bia crescut\u0103 de <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a> poate activa mTOR \u0219i, de asmenea, poate influen\u021ba decursul <strong>sintezei proteinelor.<\/strong><\/p>\n\n\n\n<p>A\u0219adar, majoritatea suplimentelor BCAA ofer\u0103 o propor\u021bie crescut\u0103 de leucin\u0103, \u00een general <strong>\u00eentr-un raport de 2:1:1.<\/strong> Important este ca dup\u0103 antrenament s\u0103 lua\u021bi <strong>minimum de 2,5 g<\/strong> de <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a> (sau <strong>5 g BCAA \u00een raport de 2:1:1).<\/strong> Desigur, o anumit\u0103 cantitate de BCAA poate fi g\u0103sit\u0103 \u0219i \u00een<strong> proteinele din zer.<\/strong> Dar, \u00een general, <strong>este prea pu\u021bin<\/strong> \u00eenc\u00e2t s\u0103 acopere doza necesar\u0103 de leucin\u0103 pentru declan\u0219area sintezei proteinelor.<span style=\"color: #ff6600;\"> [3] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen concluzie, <strong>suplimentul vostru de dup\u0103 antrenament ar trebui s\u0103 con\u021bin\u0103<\/strong>&nbsp;<span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">3]<span style=\"color: #000000;\"><strong>:<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25% aportul zilnic de carbohidra\u021bi din&nbsp;<a title=\"Dextroz\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/dextroza-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextroz\u0103<\/a>&nbsp;sau&nbsp;<a title=\"Maltodextrin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrin\u0103<\/a><\/li>\n\n\n\n<li><a title=\"Proteine din zer, Whey protein GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine din zer<\/a> (0,3 &#8211; 0,5 g \/ kg greuatate corporal\u0103)<\/li>\n\n\n\n<li>10 g <a title=\"Glutamin\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin\u0103<\/a><\/li>\n\n\n\n<li>aproximativ 5 g <a title=\"Aminoacizi BCAA GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>&nbsp;\u00een raport de 2:1:1<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48077732_1946620542126316_2251338611507068928_o.jpg\" alt=\"Suplimente \u0219i alimenta\u021bia dup\u0103 antrenament\" style=\"width:843px;height:562px\" title=\"Suplimente \u0219i alimenta\u021bia dup\u0103 antrenament\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Suplimente_vs_alimentatia\"><\/span>Suplimente vs. alimenta\u021bia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Valorile mai sus men\u021bionate pot fi ob\u021binute ob\u021bine din <strong>suplimente sau prin printr-o alimenta\u021bie clasic\u0103.<\/strong> Suplimentele pot fi mai <strong>avantajoase<\/strong> deoarece <span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">9]<span style=\"color: #000000;\">:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>se absorb mai repede<\/li>\n\n\n\n<li>se diger\u0103 u\u0219or<\/li>\n\n\n\n<li>cu ajutorul suplimentelor pute\u021bi completa o cantitate exact\u0103 de substan\u021be de care ave\u021bi nevoie<\/li>\n\n\n\n<li>se prepar\u0103 foarte u\u0219or<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul in care, a\u021bi ales varianta alimenta\u021biei clasice, ca surs\u0103 de <strong>carbohidra\u021bi de dup\u0103 antrenament,<\/strong> alege\u021bi <span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">4] [10]<span style=\"color: #000000;\">:<\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cartofi dulci (batate)<\/li>\n\n\n\n<li>quinoa<\/li>\n\n\n\n<li>fructe &#8211; ananas, fructe de p\u0103dure, banane, kiwi<\/li>\n\n\n\n<li>orez<\/li>\n\n\n\n<li>fulgi de ov\u0103z<\/li>\n\n\n\n<li>paste<\/li>\n\n\n\n<li>legume cu frunze verzi<\/li>\n\n\n\n<li>p\u00e2ine din f\u0103in\u0103 integral\u0103<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931193062.jpg\" alt=\"Alimentele de dup\u0103 antrenament pentru cre\u0219terea \u0219i regenerarea mu\u0219chilor \" style=\"width:843px;height:562px\" title=\"Alimentele de dup\u0103 antrenament pentru cre\u0219terea \u0219i regenerarea mu\u0219chilor \"\/><\/figure>\n<\/div>\n\n\n<p><strong><a href=\"https:\/\/gymbeam.ro\/proteine\" class=\"ek-link\">Proteinele<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/bcaa\" class=\"ek-link\">BCAA<\/a>-urile<\/strong>&nbsp;necesare pentru regenerarea mu\u0219chilor pot fi ob\u021binute \u0219i din urm\u0103toarele surse precum&nbsp;<span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ou\u0103<\/li>\n\n\n\n<li>iaurt grecesc<\/li>\n\n\n\n<li>cottage cheese<\/li>\n\n\n\n<li>somon<\/li>\n\n\n\n<li>piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a><\/li>\n\n\n\n<li>ton<\/li>\n\n\n\n<li>tofu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cele_mai_bune_5_retete_dupa_antrenament\"><\/span>Cele mai bune 5 re\u021bete dup\u0103 antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 <strong>transform\u0103m<\/strong> produsele alimentare mai sus men\u021bionate <strong>\u00een specialit\u0103\u021bi culinare<\/strong>, descoperim o varietate de m\u00e2nc\u0103ruri&nbsp; gustoase. V-am preg\u0103tit <strong>5 re\u021bete diferite&nbsp;<\/strong>datorit\u0103 c\u0103rora ve\u021bi ob\u021bine un aport optim de proteine, carbohidra\u021bi \u0219i aminoacizi dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7183_1.JPG\" alt=\"Masa dup\u0103 antrenament - alimente, proteine, quinoa, piept de pui\" title=\"Masa dup\u0103 antrenament - alimente, proteine, quinoa, piept de pui\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">1. Buc\u0103\u021bi de pui \u00een sos BBQ cu salata quinoa<\/h3>\n\n\n\n<p>Aceast\u0103 re\u021bet\u0103 fitness con\u021bine ingrediente<strong> bogate \u00een proteine.<\/strong> T\u0103ia\u021bi pieptul de pui \u00een buc\u0103\u021bi \u0219i l\u0103sa\u021bi-l pentru c\u00e2teva ore la marinat \u00een <a title=\"Sos f\u0103r\u0103 calorii BBQ sauce\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sosul BBQ f\u0103r\u0103 calorii<\/a>. Ulterior <strong>pr\u0103ji\u021bi buc\u0103\u021bile de pui \u00een tigaie<\/strong> \u00een pu\u021bin ulei de m\u0103sline. Preg\u0103tim salata cu quinoa, amestec\u00e2nd quinoa fiart\u0103 cu buc\u0103\u021bi de ananas, spanac \u0219i <a title=\"Nuci caju - GymBeam\" href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nuci caju<\/a>. Acest fel de m\u00e2ncare v\u0103 ofer\u0103 <strong>substan\u021bele nutritive necesare dup\u0103 antrenamen<\/strong>t \u0219i v\u0103 ofer\u0103 o senza\u021bie de sa\u021bietate pentru o perioad\u0103 mai lung\u0103. <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness:-piept-de-pui-in-sos-barbeque-cu-salata-quinoa-si-ananas\/\" target=\"_blank\" aria-label=\"Re\u021beta complet\u0103 o g\u0103si\u021bi aici. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021beta complet\u0103 o g\u0103si\u021bi aici.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Pizza proteic\u0103<\/h3>\n\n\n\n<p>Proteina Pizza este un produs ideal care poate fi servit dup\u0103 antrenament de c\u0103tre to\u021bi cei care au<strong> poft\u0103 de ceva \u201dnes\u0103n\u0103tos\u201d<\/strong>. Pizza proteic\u0103 se deosebe\u0219te de cea clasic\u0103 prin <strong>cantitatea de proteine<\/strong> pe care le con\u021bine. \u00cen plus, dac\u0103 mai ad\u0103uga\u021bi <strong>ingrediente s\u0103n\u0103toase,<\/strong> precum busuioc, \u0219unc\u0103 de calitate, mozzarella \u0219i porumb, ve\u021bi ob\u021bine un raport echilibrat de ingrediente \u0219i ve\u021bi putea m\u00e2nca toat\u0103 pizza deodat\u0103. Modul de preparare&nbsp;<a title=\"Re\u021bet\u0103 fitness: Pizza proteic\u0103 de cas\u0103 cu \u0219unc\u0103, porumb \u0219i m\u0103sline\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pizza-proteica-de-casa-cu-sunca-porumb-si-masline\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">a pizzei proteice poate fi g\u0103sit aici<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Cl\u0103tite s\u0103rate cu spanac, somon \u0219i ou\u0103<\/h3>\n\n\n\n<p><strong>Cl\u0103titele proteice s\u0103rate<\/strong> pot fi preparate folosind proteina voastr\u0103 preferat\u0103, f\u0103in\u0103 integral\u0103, ou\u0103, lapte \u0219i condimente. Dac\u0103 le mai orna\u021bi cu <strong>somon \u0219i ou ochi,<\/strong> ve\u021bi ob\u021bine un aport crescut de <strong>proteine<\/strong> \u0219i de asemenea gr\u0103simi s\u0103n\u0103toase. Spanacul <strong>v\u0103 ofer\u0103 calciu, <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziu<\/a> \u0219i zinc,<\/strong> iar usturoiul ajut\u0103 la sus\u021binerea<strong>&nbsp;sistemului imunitar.<\/strong> \u00cen plus, aceast\u0103 combina\u021bie de ingrediente are un gust delicios. Dac\u0103 vre\u021bi s\u0103 v\u0103 preg\u0103ti\u021bi cl\u0103tite proteice s\u0103rate, <a title=\"Re\u021bet\u0103 fitness: Cl\u0103tite proteice s\u0103rate umplute cu spanac, somon \u0219i ou pr\u0103jit\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-proteice-sarate-umplute-cu-spanac-somon-si-ou-ochi\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pute\u021bi g\u0103si re\u021beta aici<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Batate cu sos curry, broccoli \u0219i nuci caju<\/h3>\n\n\n\n<p>Batatele se pot preg\u0103ti<strong> \u00een multe feluri.<\/strong> Noi am ales o <strong>re\u021bet\u0103 fitness pentru vegetarieni.<\/strong> Ave\u021bi nevoie de cartofi dulci (batate), broccoli, ardei ro\u0219u, tulpin\u0103 de \u021belin\u0103,&nbsp;<a title=\"Nuci caju - GymBeam\" href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nuci caju<\/a>&nbsp;\u0219i pentru decor un ou. Modalitatea de preparare este simpl\u0103, <strong>fierbe\u021bi cartofii<\/strong>&nbsp;<strong>(batatele)&nbsp;<\/strong>\u00een ap\u0103 s\u0103rat\u0103, dup\u0103 care ad\u0103uga\u021bi broccoli, ardei ro\u0219u, \u021belin\u0103 \u0219i nuci caju. Ca \u0219i condimente se preteaz\u0103 foarte bine coriandrul, piperul cayenne \u0219i&nbsp;<a title=\"Sos f\u0103r\u0103 calorii Curry Sauce - GymBeam\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-curry-sauce-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sosul nostru curry f\u0103r\u0103 calorii<\/a>. Poft\u0103 bun\u0103!&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637817034.jpg\" alt=\"Masa dup\u0103 antrenament - batate cu brocoli, nuci caju \u0219i sos curry\" style=\"width:843px;height:619px\" title=\"Masa dup\u0103 antrenament - batate cu brocoli, nuci caju \u0219i sos curry\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Sandvi\u0219 cu avocado \u0219i br\u00e2nz\u0103 feta<\/h3>\n\n\n\n<p>Dac\u0103 vre\u021bi o gustare rapid\u0103&nbsp;<strong>care nu necesit\u0103 mult timp de preparare<\/strong>, aceast\u0103 re\u021bet\u0103 este exact de ce ave\u021bi nevoie. \u00centr-un castron mai mic pune\u021bi <strong>avocado, br\u00e2nz\u0103 feta,<\/strong> pu\u021bin\u0103&nbsp;<strong>zeam\u0103 de l\u0103m\u00e2ie \u0219i piper.<\/strong> Toate aceste ingrediente le pasa\u021bi cu furculi\u021ba p\u00e2n\u0103 ob\u021bine\u021bi o crem\u0103 fin\u0103. Unge\u021bi <strong>o felie de p\u00e2ine integral\u0103<\/strong> cu aceast\u0103 crem\u0103 de avocado \u0219i acoperi\u021bi cu alt\u0103 felie de p\u00e2ine. Pune\u021bi sandvi\u0219ul astfel preg\u0103tit <strong>pentru c\u00e2teva minute \u00een toaster<\/strong> \u0219i pute\u021bi servi.&nbsp;<span style=\"color: #ff6600;\">&nbsp;[11] [12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-925354318.jpg\" alt=\"Sandvi\u0219 cu avocado, br\u00e2nz\u0103 feta un fel de m\u00e2ncare dup\u0103 antrenament\" style=\"width:843px;height:593px\" title=\"Sandvi\u0219 cu avocado, br\u00e2nz\u0103 feta un fel de m\u00e2ncare dup\u0103 antrenament\"\/><\/figure>\n<\/div>\n\n\n<p>Sper\u0103m c\u0103 v-am oferit<strong> sfaturi utile cu privire la alegerea alimentelor<\/strong> sau suplimentelor potrivite dup\u0103 antrenament. Scrie\u021bi-ne \u00een sec\u021biunea de comentarii ce obi\u0219nui\u021bi s\u0103 m\u00e2nca\u021bi dup\u0103 ce termina\u021bi antrenamentele \u0219i <strong>ce suplimente&nbsp;<\/strong>folosi\u021bi \u00een b\u0103uturile de dup\u0103 antrenament. Dac\u0103 considera\u021bi c\u0103 prin acest articol v-am adus informa\u021bii noi din domeniul fitnessului \u0219i nutri\u021biei, <strong>nu uita\u021bi s\u0103 \u00eel distribui\u021bi.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ce s\u0103 m\u00e2nca\u021bi dup\u0103 antrenament? \u00cencerca\u021bi aceste 5 re\u021bete fitness bogate \u00een proteine, carbohidra\u021bi \u0219i BCAA, pentru a regenera \u0219i a cre\u0219te masa muscular\u0103.\u00a0\u00a0<\/p>\n","protected":false},"author":25,"featured_media":109385,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,6566,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260400","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-retete-fitness","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cele mai bune 5 re\u021bete fitness pentru completarea substan\u021belor nutritive dup\u0103 antrenament - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce s\u0103 m\u00e2nca\u021bi dup\u0103 antrenament? 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