{"id":261042,"date":"2019-04-16T07:05:00","date_gmt":"2019-04-16T05:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261042"},"modified":"2024-05-27T19:09:26","modified_gmt":"2024-05-27T17:09:26","slug":"20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/","title":{"rendered":"20 de sfaturi pentru micul dejun dac\u0103 face\u021bi exerci\u021bii fizice diminea\u021ba"},"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\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/#Micul_dejun_inainte_de_antrenament_%E2%80%93_da_sau_nu\" title=\"Micul dejun \u00eenainte de antrenament &#8211; da sau nu?&nbsp;\">Micul dejun \u00eenainte de antrenament &#8211; da sau nu?&nbsp;<\/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\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/#Cum_ne_alegem_alimentele_inainte_de_antrenament\" title=\"Cum ne alegem alimentele \u00eenainte de antrenament?\">Cum ne alegem alimentele \u00eenainte de antrenament?<\/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\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/#Valoarea_nutritiva_a_alimentelor_inaintea_antrenamentului_de_dimineata\" title=\"Valoarea nutritiv\u0103 a alimentelor \u00eenaintea antrenamentului de diminea\u021b\u0103\">Valoarea nutritiv\u0103 a alimentelor \u00eenaintea antrenamentului de diminea\u021b\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/#20_de_sfaturi_despre_ce_trebuie_sa_mancati_inainte_de_antrenament_daca_faceti_exercitii_dimineata\" title=\"20 de sfaturi despre ce trebuie s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament, dac\u0103 face\u021bi exerci\u021bii diminea\u021ba\">20 de sfaturi despre ce trebuie s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament, dac\u0103 face\u021bi exerci\u021bii diminea\u021ba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/#Suplimente_potrivite_inainte_de_antrenamentele_de_dimineata\" title=\"Suplimente potrivite \u00eenainte de antrenamentele de diminea\u021b\u0103\">Suplimente potrivite \u00eenainte de antrenamentele de diminea\u021b\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/#Regimul_de_hidratare_este_la_fel_de_important_ca_si_alimentatia\" title=\"Regimul de hidratare este la fel de important ca \u0219i alimenta\u021bia\">Regimul de hidratare este la fel de important ca \u0219i alimenta\u021bia<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0218i voi face\u021bi parte din grupul de persoane <strong>care fac exerci\u021bii diminea\u021ba&nbsp;<\/strong>pentru a avea&nbsp;<strong>destul timp dup\u0103 amiaz\u0103&nbsp;<\/strong>pentru alte activit\u0103\u021bi? Mai mult, primul lucru pe care \u00eel face\u021bi c\u00e2nd v\u0103 trezi\u021bi este<strong> s\u0103 \u00eembr\u0103ca\u021bi colan\u021bi \u0219i s\u0103 \u00eenc\u0103l\u021ba\u021bi teni\u0219i pentru sport?<\/strong> \u00cen cazul acesta, <strong>acest articol vi se potrive\u0219te<\/strong>. Aici ve\u021bi afla dac\u0103 micul dejun este important \u00eenainte de antrenamentele de diminea\u021b\u0103 \u0219i <strong>ce spun speciali\u0219tii despre stilul alimentar<\/strong> \u00eenainte de antrenamente. De asemenea, v\u0103 dezv\u0103luim ce produse trebuie s\u0103 se reg\u0103seasc\u0103 pe farfuria voastr\u0103 \u00eenainte de antrenament \u0219i <strong>ce suplimente v\u0103 ofer\u0103 doza de energie<\/strong>&nbsp;\u0219i substan\u021bele nutritive necesare. \u00cen plus, v\u0103 oferim o serie de sfaturi despre cum trebuie s\u0103 arate <strong>micul dejun \u00eenainte de antrenament.<\/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=\"Micul_dejun_inainte_de_antrenament_%E2%80%93_da_sau_nu\"><\/span>Micul dejun \u00eenainte de antrenament &#8211; da sau nu?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Vi se \u00eent\u00e2mpl\u0103 s\u0103 nu pute\u021bi m\u00e2nca nimic&nbsp;\u00eenainte de antrenament?&nbsp;\u0218tim c\u0103 micul dejun servit dis de diminea\u021b\u0103 nu este un lucru <strong>tocmai pl\u0103cut.<\/strong>&nbsp;Recomandarea speciali\u0219tilor \u00een nutri\u021bie \u0219i fitness este urm\u0103toarea: dac\u0103 nu v\u0103 este foame dis de diminea\u021b\u0103, dar dispune\u021bi de suficient\u0103 energie, <strong>nu ar trebui s\u0103 m\u00e2nca\u021bi cu for\u021ba&nbsp;<\/strong><\/span><span style=\"color: #666666;\">\u00eenainte de antrenament. Cu toate c\u0103 speciali\u0219tii <strong>recomand\u0103 servirea micului dejun \u00eenainte de antrenament<\/strong><\/span><span style=\"color: #666666;\"><strong>.<\/strong> \u00cen schimb, dac\u0103 diminea\u021ba v\u0103 sim\u021bi\u021bi obosi\u021bi, este <strong>neap\u0103rat nevoie s\u0103 alege\u021bi o alimenta\u021bie corect\u0103.<\/strong><\/span><span style=\"color: #000000;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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-952025532.jpg\" alt=\"Ce trebuie s\u0103 m\u00e2nca\u021bi, dac\u0103 face\u021bi exerci\u021bii diminea\u021ba?\" style=\"width:843px;height:562px\" title=\"Ce trebuie s\u0103 m\u00e2nca\u021bi, dac\u0103 face\u021bi exerci\u021bii diminea\u021ba?\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Cum_ne_alegem_alimentele_inainte_de_antrenament\"><\/span>Cum ne alegem alimentele \u00eenainte de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 alege\u021bi<strong> micul dejun<\/strong>&nbsp;este bine s\u0103 v\u0103 g\u00e2ndi\u021bi \u0219i dac\u0103 <strong>ave\u021bi timp pentru a digera alimentele consumate<\/strong>. \u00cen general ar trebui s\u0103 m\u00e2nca\u021bi cu <strong>90 de minute \u00eenainte de antrenament<\/strong>. Dar, dac\u0103 v\u0103 trezi\u021bi devreme cu siguran\u021b\u0103 <strong>nu ave\u021bi chef s\u0103 v\u0103 trezi\u021bi<\/strong> cu 90 de minute \u00eenainte doar pentru a m\u00e2nca. \u00cen regul\u0103, exist\u0103 \u0219i variante de<strong> micul dejun care se diger\u0103 rapid<\/strong> \u0219i pe care \u00eel pute\u021bi servi f\u0103r\u0103 a fi nevoie s\u0103 v\u0103 trezi\u021bi mai devreme.<span style=\"color: #ff0000;\">&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alegerea alimentelor \u00eenainte de antrenament d<strong>epinde \u0219i de activitatea<\/strong> pe care urmeaz\u0103 s\u0103 o face\u021bi. Activitatea fizic\u0103 de o intensitate mai mic\u0103 nu necesit\u0103 un mic dejun s\u0103\u021bios precum sporturile de for\u021b\u0103. <strong>Activit\u0103\u021bile&nbsp;sportive<\/strong> ca de exemplu cardio (alergare, ciclism, \u00eenot), antrenamentele de for\u021b\u0103 sau exerci\u021biile cu mai multe repet\u0103ri precum gimnastica sau artele mar\u021biale <strong>necesit\u0103 suficient combustibil,&nbsp;<\/strong>sub forma unei alimenta\u021bii s\u0103n\u0103toase. \u00cen schimb, dac\u0103 nu ave\u021bi suficient\u0103 energie, organismul vostru va reac\u021biona mai \u00eencet \u0219i <strong>ve\u021bi resim\u021bi senza\u021bia de oboseal\u0103<\/strong> mult mai devreme. Este posibil chiar s\u0103&nbsp;<strong>nu v\u0103 ve\u021bi putea antrena <\/strong>at\u00e2t de mult sau at\u00e2t de repede ca de obicei.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Organismul are nevoie constant\u0103 de nutrien\u021bi.<\/strong> Are nevoie de surs\u0103 de energie, de\u201dcombustibil\u201d care v\u0103 ajut\u0103 s\u0103 ob\u021bine\u021bi rezultate mai bune. Dac\u0103 nu ave\u021bi timp pentru a digera alimentele consumate, <strong>\u00eencerca\u021bi doar s\u0103 reduce\u021bi por\u021bia de alimente<\/strong> pe care o consuma\u021bi \u00een mod regulat. De exemplu, dac\u0103 obi\u0219nui\u021bi s\u0103 servi\u021bi la micul dejun iaurt grecesc cu banane \u0219i unt de arahide, \u00eencerca\u021bi \u00eenainte de antrenament s\u0103 m\u00e2nca\u021bi doar un iaurt simplu. Cum ar trebui s\u0103 arate <strong>un mic dejun ideal<\/strong> v\u0103 spunem \u00een cele ce urmeaz\u0103.<\/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\/54364877_2078558792265823_2024808966730547200_n.jpg\" alt=\"Cum ne alegem alimentele \u00eenainte de antrenament, dac\u0103 facem exerci\u021bii diminea\u021ba?\" style=\"width:843px;height:843px\" title=\"Cum ne alegem alimentele \u00eenainte de antrenament, dac\u0103 facem exerci\u021bii diminea\u021ba?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Valoarea_nutritiva_a_alimentelor_inaintea_antrenamentului_de_dimineata\"><\/span>Valoarea nutritiv\u0103 a alimentelor \u00eenaintea antrenamentului de diminea\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Estimarea <strong>por\u021biei potrivite a micului dejun<\/strong> poate fi o sarcin\u0103 destul de greoaie. <strong>Dac\u0103 ve\u021bi m\u00e2nca prea mult<\/strong> la micul dejun, stomacul vostru v\u0103 va aten\u021biona \u00een timpul antrenamentului. Pe de alt\u0103 alt\u0103 parte, <strong>dac\u0103 ve\u021bi m\u00e2nca pu\u021bin<\/strong> ve\u021bi pune \u00een pericol performan\u021ba voastr\u0103 \u0219i nu v\u0103 ve\u021bi putea antrena din plin. <span style=\"color: #ff6600;\">[3]<\/span>&nbsp;A\u0219adar, ce trebuie s\u0103 con\u021bin\u0103 micul dejun \u00eenainte de 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\/51795587_2033662366755466_7390520014874345472_n.jpg\" alt=\"Cum ne alegem alimentele \u00eenainte de antrenament, dac\u0103 facem exerci\u021bii diminea\u021ba?\" title=\"Cum ne alegem alimentele \u00eenainte de antrenament, dac\u0103 facem exerci\u021bii diminea\u021ba?\"\/><\/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. Proteine<\/h3>\n\n\n\n<p>Prima op\u021biune ar trebui s\u0103 fie&nbsp;<a title=\"Proteine GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinele<\/a>.<strong>&nbsp;De ce?<\/strong>&nbsp;Deoarece la trei ore dup\u0103 consumarea alimentelor bogate \u00een proteine organismul intr\u0103 \u00eentr-un <strong>echilibru negativ al proteinelor.<\/strong> Acest lucru \u00eenseamn\u0103 c\u0103 dup\u0103 un somn de 8 ore <strong>organismul vostru este expus catabolismului<\/strong>. Preven\u021bia acestei st\u0103ri este foarte simpl\u0103. Este suficient s\u0103 completa\u021bi proteinele \u00eempreun\u0103 cu aminoacizi <a title=\"BCAA aminoacizi GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, care sus\u021bin direct <strong>cre\u0219terea masei musculare<\/strong> \u0219i ajut\u0103 la regenerarea acesteia.<span style=\"color: #ff0000;\">&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate fi consumat\u0103 <strong>orice surs\u0103 de proteine<\/strong> precum albu\u0219urile de ou, piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> sau iaurt grecesc. Dac\u0103 dori\u021bi ceva care se <strong>absoarbe mai rapid \u0219i u\u0219or<\/strong> apela\u021bi la <a title=\"Proteine din zer, proteine Whey GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine din zer<\/a> sau suplimente <a title=\"BCAA aminoacizi GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, pentru a <strong>minimaliza riscul problemelor la nivelul stomacului<\/strong> \u00een timpul antrenamentului. Indiferent de sursa de proteine nu uita\u021bi s\u0103 lua\u021bi aproximativ 2-3 g 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>. Leucina este un aminoacid esen\u021bial care face <strong>parte din BCAA<\/strong> \u0219i ajut\u0103 la cre\u0219terea masei musculare.<span style=\"color: #ff0000;\"> <span style=\"color: #ff6600;\">[4]<\/span><\/span><span style=\"color: #ff6600;\"> <\/span><\/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. Carbohidra\u021bi<\/h3>\n\n\n\n<p>Carbohidra\u021bii reprezint\u0103 <strong>principala surs\u0103 de energie<\/strong> pentru masa voastr\u0103 muscular\u0103 \u0219i, prin urmare, nu trebuie s\u0103 lipseasc\u0103 din micul dejun \u00eenainte de antrenament. Carbohira\u021bii <strong>se descompun \u00een glucoz\u0103<\/strong>, din care mu\u0219chii \u0219i creierul \u00ee\u0219i preiau energie.<\/p>\n\n\n\n<p>Carbohidra\u021bii pe care organismul nu \u00eei folose\u0219te imediat ca surs\u0103 de energie, se depoziteaz\u0103 \u00een ficat sau mu\u0219chi <strong>sub form\u0103 de glicogen<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u00cen timpul nop\u021bii&nbsp;<strong>glicogenul din ficat se epuizeaz\u0103,<\/strong>&nbsp;deoarece \u00een timpul somnului este folosit de creier \u0219i de sistemul nervos central, pentru men\u021binerea func\u021biilor principale ale organismului. Prin urmare, este important<strong> ca diminea\u021ba s\u0103 supliment\u0103m rezervele de energie.<\/strong> De fapt, glicogenul din ficat este principala surs\u0103 de energie \u00een timpul antrenamentelor cu intesitate sc\u0103zut\u0103.<span style=\"color: #ff6600;\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar aten\u021bie, <strong>carbohidra\u021bii pot tr\u0103da<\/strong>. Dac\u0103 \u00eencepe\u021bi antrenamentul f\u0103r\u0103 s\u0103 fi consumat carbohidra\u021bi, pute\u021bi <strong>resim\u021bi senza\u021bia de oboseal\u0103 mult prea devreme<\/strong> \u0219i ve\u021bi ob\u021bine rezultate foarte slabe. Pe de alt\u0103 parte, dac\u0103 ve\u021bi m\u00e2nca prea mul\u021bi carbohidra\u021bi sau carbohidra\u021bi nepotrivi\u021bi <strong>nu ve\u021bi avea for\u021ba necesar\u0103 \u0219i ve\u021bi sabota performan\u021ba voastr\u0103.&nbsp;<\/strong><\/p>\n\n\n\n<p>Pentru a maximiza energia disponibil\u0103 \u0219i a minimaliza problemele la nivelul stomacului \u00een timpul exerci\u021biilor, alege\u021bi <strong>produsele cu con\u021binut sc\u0103zut de fibre,<\/strong> dar bogate \u00een carbohidra\u021bi u\u0219or dizolvabili. Sunt recomandate pr\u0103jiturile cu orez, fructele uscate sau bananele. \u00cencerca\u021bi s\u0103 amesteca\u021bi proteine sau BCAA cu <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;\u0219i consuma\u021bi aceast\u0103 <strong>b\u0103utur\u0103<\/strong> \u0219i \u00een timpul antrenamentului.<\/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. Evita\u021bi gr\u0103simile<\/h3>\n\n\n\n<p>Diminea\u021ba, de obicei <strong>v\u0103 preseaz\u0103 timpul<\/strong>, prin urmare alimentele bogate \u00een gr\u0103simi nu sunt o alegere tocmai bun\u0103.<strong> Gr\u0103simile \u00eencetinesc digestia<\/strong> \u0219i ca atare, ar trebui s\u0103 le consuma\u021bi mai t\u00e2rziu.<\/p>\n\n\n\n<p>Astfel c\u0103 speciali\u0219tii recomand\u0103 respectarea urm\u0103torului<strong> raport al substan\u021belor nutritive<\/strong>. Factorii decisivi sunt <strong>timpul<\/strong>, atunci c\u00e2nd m\u00e2nca\u021bi \u00eenainte de antrenament \u0219i <strong>tipul antrenamentului.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p>\u00cen <strong>cazul exerci\u021biilor cardio de diminea\u021b\u0103<\/strong> pute\u021bi consuma: <span style=\"color: #ff6600;\">[2]&nbsp;<\/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><strong>cu 30 de minute \u00eenainte de antrenament<\/strong>&nbsp;&#8211; 30 grame carbohidra\u021bi, minimum de proteine<\/li>\n\n\n\n<li><strong>cu 60 de minute \u00eenainte de antrenament<\/strong>&nbsp;&#8211; 60 &#8211; 70 g carbohidra\u021bi, 5 &#8211; 10 g proteine<\/li>\n\n\n\n<li><strong>cu 120 de minute \u00eenainte de antrenament<\/strong>&nbsp;&#8211; 120 &#8211; 140 g carbohidra\u021bi, 15 &#8211; 25 g proteine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diminea\u021ba, <strong>\u00een timpul antrenamentelor de for\u021b\u0103 sau rezisten\u021b\u0103,<\/strong>&nbsp;v\u0103 recomand\u0103m s\u0103 m\u00e2nca\u021bi cu aproximativ<strong>&nbsp;60 de minute<\/strong> \u00eenainte de a ajunge la sala de sport&nbsp;<strong>30-40 g carbohidra\u021bi \u0219i 10 -20 g proteine.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span>&nbsp;Cum arat\u0103 aceste valori nutritive \u00een practic\u0103?<\/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-912871246.jpg\" alt=\"Ce trebuie s\u0103 m\u00e2nca\u021bi, dac\u0103 face\u021bi exerci\u021bii diminea\u021ba?\" style=\"width:843px;height:562px\" title=\"Ce trebuie s\u0103 m\u00e2nca\u021bi, dac\u0103 face\u021bi exerci\u021bii diminea\u021ba?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"20_de_sfaturi_despre_ce_trebuie_sa_mancati_inainte_de_antrenament_daca_faceti_exercitii_dimineata\"><\/span>20 de sfaturi despre ce trebuie s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament, dac\u0103 face\u021bi exerci\u021bii diminea\u021ba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a v\u0103 u\u0219ura alegerea micului dejun ideal din punct de vedere nutritiv am preg\u0103tit <strong>c\u00e2teva tipuri de alimente<\/strong> pe care le pute\u021bi savura la prima or\u0103. Aceste tipuri de alimente le-am \u00eemp\u0103r\u021bit \u00een<strong> 3 categorii,<\/strong> \u00een func\u021bie de timpul alocat pentru mas\u0103 \u00eenainte de antrenament.<\/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\">\n<p><strong>Cu 30 de minute \u00eenainte de exerci\u021bii cardio&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">shake proteic<\/a>&nbsp;sau&nbsp;<a title=\"Aminoacizi BCAA - GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA energy drink<\/a><\/li>\n\n\n\n<li>o banan\u0103 \u00eentreag\u0103 sau dou\u0103 buc\u0103\u021bi mai mici de fructe<\/li>\n\n\n\n<li>o felie de p\u00e2ine cu o lingur\u0103 de gem<\/li>\n\n\n\n<li>\u00bc can\u0103 fructe uscate<\/li>\n\n\n\n<li>un pahar cu suc natural 100%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:61px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cu 30 &#8211; 60 minute \u00eenainte de antrenamentele de for\u021b\u0103 \u0219i rezisten\u021b\u0103<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">shake proteic<\/a>&nbsp;sau&nbsp;BCAA energy drink<\/li>\n\n\n\n<li>\u00be can\u0103 iaurt grecesc cu \u00bc can\u0103 de <a href=\"https:\/\/gymbeam.ro\/granola\" target=\"_blank\" aria-label=\"granola (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a><\/li>\n\n\n\n<li>c\u00e2teva felii de \u0219unc\u0103 de bun\u0103 calitate cu con\u021binut ridicat de carne \u00eemrepun\u0103 cu o felie de p\u00e2ine sau tortilla cu con\u021binut sc\u0103zut de fibre<\/li>\n\n\n\n<li>\u00bc can\u0103&nbsp;<a title=\"Nuci \u0219i semin\u021be - GymBeam\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mix de alune<\/a>&nbsp;\u0219i fructe uscate<\/li>\n\n\n\n<li>un cartof copt cu&nbsp;<a title=\"Unturi din diferite nuci - Gymbeam\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">unt de arahide<\/a>&nbsp;sau iaurt grecesc<\/li>\n\n\n\n<li>smoothie din lapte sau lapte de migdale cu o cup\u0103 de&nbsp;<a title=\"Suplimente pe baz\u0103 de proteine GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a>&nbsp;\u0219i fructe congelate<\/li>\n\n\n\n<li>tort de orez cu topping proteic, pe care \u00eel preg\u0103ti\u021bi din pudr\u0103 de&nbsp;<a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a>&nbsp;\u0219i pu\u021bin\u0103 ap\u0103<\/li>\n\n\n\n<li>albu\u0219uri de ou cu o buc\u0103\u021bic\u0103 de p\u00e2ine sau o felie de toast<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Cu 60 de minute \u00eenainte de exerci\u021bii cardio<\/strong><span style=\"color: #ff6600;\">&nbsp;[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>toast cu&nbsp;<a title=\"Unturi din diferite nuci - GymBeam\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">unt de arahide<\/a>,&nbsp;cu gem \u0219i o can\u0103 de stafide sau alte fructe<\/li>\n\n\n\n<li>O can\u0103 de cereale cu con\u021binut sc\u0103zut de fibre cu 100 ml de lapte \u0219i o banan\u0103<\/li>\n\n\n\n<li>\u00be can\u0103 de iaurt \u0219i o banan\u0103 mai mare<\/li>\n\n\n\n<li>un ou fiert tare \u0219i jum\u0103tate de felie toast<\/li>\n\n\n\n<li>\u00bd can\u0103 fulgi de ov\u0103z cu fructe<\/li>\n\n\n\n<li>2 gofre\/vafe integrale cu 2 linguri&nbsp;<a title=\"Sirop de Agave - Gymbeam\" href=\"https:\/\/gymbeam.ro\/sirop-de-agave-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sirop agave<\/a>&nbsp;\u0219i gem<\/li>\n\n\n\n<li>un covrig sau biscui\u021bi cu graham cu&nbsp;<a title=\"Unturi din diferite nuci - GymBeam\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">unt de arahide<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/49813530_1999478360173867_9169269218590326784_o.jpg\" alt=\"Ce trebuie s\u0103 m\u00e2nca\u021bi cu 60 de minute \u00eenainte de exerci\u021bii cardio\" title=\"Ce trebuie s\u0103 m\u00e2nca\u021bi cu 60 de minute \u00eenainte de exerci\u021bii cardio\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Suplimente_potrivite_inainte_de_antrenamentele_de_dimineata\"><\/span>Suplimente potrivite \u00eenainte de antrenamentele de diminea\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi completa rapid \u0219i aproape f\u0103r\u0103 preg\u0103tire substan\u021bele nutritive, cu ajutorul <strong>suplimentelor nutritive<\/strong>. Avantajul acestor produse este c\u0103 <strong>v\u0103 ofer\u0103 substan\u021be nutritive importante<\/strong>&nbsp;\u0219i nici nu v\u0103 fac r\u0103u la stomac \u00een timpul antrenamentelor. \u00cen plus, se prepar\u0103 rapid, este suficient s\u0103 le&nbsp;<strong>amesteca\u021bi \u0219i gata, pute\u021bi consuma<\/strong> \u0219i \u00een drum spre antrenamentul de diminea\u021b\u0103. <strong>Economisi\u021bi timp<\/strong>&nbsp;pe care \u00eel pute\u021bi folosi pentru un somn mai lung.<\/p>\n\n\n\n<p>Printre cele mai importante <strong>suplimente nutritive pe care s\u0103 le consuma\u021bi \u00eenainte de antrenamente<\/strong> se afl\u0103&nbsp;<a title=\"Aminoacizi BCAA GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>&nbsp;\u0219i&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>&nbsp;cu&nbsp;<a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.ro\/dextroza-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextroza<\/a>. Aceast\u0103 combina\u021bie v\u0103 ofer\u0103 absolut tot ce are nevoie organismul vostru pentru a <strong>stimula toate procesele<\/strong>. <span style=\"color: #ff6600;\">[7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diminea\u021b\u0103 v\u0103 pot ajuta \u0219i <strong>stimulente<\/strong> precum <a title=\"Suplimente pe baz\u0103 de cafein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cafeina<\/a> sau <a title=\"Ceai verde, Green Tea GymBeam\" href=\"https:\/\/gymbeam.ro\/ceai-verde-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ceaiul verde<\/a> cu con\u021binut de cafein\u0103. Cafeina poate <strong>stimula at\u00e2t performan\u021ba c\u00e2t \u0219i rezisten\u021ba<\/strong> \u0219i de asemenea reduce oboseala \u0219i ajut\u0103 la stimularea arderii gr\u0103similor corporale. <span style=\"color: #ff6600;\">[9] [10] <\/span>Cafeina este disponibil\u0103 sub form\u0103 de tablete, ceai, cafea, sau ca ingredient \u00een b\u0103utura RTD \u0219i \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stimulente de pre-antrenament<\/a>. Despre cum pute\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cre\u0219te eficien\u021ba antrenamentelor cu ajutorul cafeinei afla\u021bi aici.<\/a><\/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 poate fi folosit \u00eenainte de antrenament este \u0219i <a title=\"Beta-alanina GymBeam\" href=\"https:\/\/gymbeam.ro\/beta-alanina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beta-alanina<\/a>. Este un aminoacid care <strong>cre\u0219te capacitatea<\/strong> \u0219i rezisten\u021ba mu\u0219chilor \u00een special \u00een timpul antrenamentelor scurte \u0219i de intensitate ridicat\u0103. De asemenea, reduce oboseala \u0219i cre\u0219te depozitele de carnosin\u0103 \u00een mu\u0219chi. <span style=\"color: #ff6600;\">[11] [12] [13]<\/span>&nbsp;Mai multe despre <a title=\"Beta alanina \u0219i utilizarea acesteia \u00een sport\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">efectele beta-alaninei \u00een sport<\/a>&nbsp;pute\u021bi afla \u00een articolul nostru.<\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52546745_2061340503987652_3696737334453075968_n.jpg\" alt=\"Un alt supliment nutritiv care poate fi folosit \u00eenainte de antrenament este \u0219i beta-alanina. Este un aminoacid care cre\u0219te capacitatea \u0219i rezisten\u021ba mu\u0219chilor \u00een special \u00een timpul antrenamentelor scurte \u0219i de intensitate ridicat\u0103. De asemenea, reduce oboseala \u0219i cre\u0219te depozitele de carnosin\u0103 \u00een mu\u0219chi. [11] [12] [13] Mai multe despre efectele beta-alaninei \u00een sport pute\u021bi afla \u00een articolul nostru. \" title=\"Un alt supliment nutritiv care poate fi folosit \u00eenainte de antrenament este \u0219i beta-alanina. Este un aminoacid care cre\u0219te capacitatea \u0219i rezisten\u021ba mu\u0219chilor \u00een special \u00een timpul antrenamentelor scurte \u0219i de intensitate ridicat\u0103. De asemenea, reduce oboseala \u0219i cre\u0219te depozitele de carnosin\u0103 \u00een mu\u0219chi. [11] [12] [13] Mai multe despre efectele beta-alaninei \u00een sport pute\u021bi afla \u00een articolul nostru. \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Regimul_de_hidratare_este_la_fel_de_important_ca_si_alimentatia\"><\/span>Regimul de hidratare este la fel de important ca \u0219i alimenta\u021bia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Consumul de lichide \u00eenainte de antrenament<\/strong> \u0219i \u00een special diminea\u021ba este foarte important. <strong>Diminea\u021ba, organismul poate fi deshidratat<\/strong> din cauza aportului insuficient de lichide din timpul nop\u021bii. Dac\u0103 este posibil, be\u021bi aproximativ&nbsp;<strong>200 &#8211; 300 ml de ap\u0103&nbsp;<\/strong>\u00eenainte de antrenament \u0219i continua\u021bi s\u0103 v\u0103 hidrata\u021bi \u0219i \u00een timpul antrenamentului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 alege\u021bi <a title=\"B\u0103uturi izotonice GymBeam\" href=\"https:\/\/gymbeam.ro\/bauturi-izotonice\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">b\u0103utur\u0103 izotonic\u0103<\/a>, sau BCAA energy drink, ve\u021bi completa nivelul de lichide \u0219i totodat\u0103 v\u0103 ve\u021bi energiza \u0219i organismul. La finalul antrenamentului, nu uita\u021bi de aportul de <a href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale<\/a> pe care le-a\u021bi eliminat din organism prin transpira\u021bie. <span style=\"color: #ff6600;\">[7] [8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Micul dejun \u0219i hidratarea<\/strong> sunt dou\u0103 lucruri pe care nu trebuie s\u0103 le uita\u021bi atunci c\u00e2nd face\u021bi exerci\u021bii diminea\u021ba.<strong> V\u0103 ofer\u0103 energia<\/strong> necesar\u0103 \u0219i astfel ve\u021bi da un randament mult mai bun dec\u00e2t pe stomacul gol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Suplimentele<\/strong> v\u0103 ajut\u0103 s\u0103 ob\u021bine\u021bi rapid energia \u0219i substan\u021bele nutritive necesare f\u0103r\u0103 a sim\u021bi disconfort la nivelul stomacului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Obi\u0219nui\u021bi s\u0103 face\u021bi exerci\u021bii diminea\u021ba?<\/strong> Prefera\u021bi <strong>exerci\u021bii cardio sau antrenamentele de for\u021b\u0103?<\/strong> Scrie\u021bi-ne \u00een comentarii ce obi\u0219nui\u021bi s\u0103 m\u00e2nca\u021bi diminea\u021ba \u00eenainte de antrenament. \u00cen cazul \u00een care articolul nostru v-a adus informa\u021bii noi, <strong>nu uita\u021bi s\u0103 \u00eel distribui\u021bi.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\"><a href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCereals and Muesli \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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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>Dac\u0103 face\u021bi exerci\u021bii diminea\u021ba trebuie s\u0103 v\u0103 suplimenta\u021bi nivelul de energie cu o diet\u0103 echilibrat\u0103 \u0219i nutritiv\u0103, bogat\u0103 \u00een proteine \u0219i carbohidra\u021bi.<\/p>\n","protected":false},"author":25,"featured_media":109775,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,7154,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261042","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-prepararea-mancarii","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 - 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