{"id":265222,"date":"2019-03-07T07:09:00","date_gmt":"2019-03-07T06:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=265222"},"modified":"2023-09-07T20:25:21","modified_gmt":"2023-09-07T18:25:21","slug":"aveti-nevoie-de-carbohidrati-dupa-antrenament","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/","title":{"rendered":"Ave\u021bi nevoie de carbohidra\u021bi 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\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/#Carbohidratii_suplimenteaza_rezervele_de_glicogen\" title=\"Carbohidra\u021bii suplimenteaz\u0103 rezervele de glicogen\">Carbohidra\u021bii suplimenteaz\u0103 rezervele de glicogen<\/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\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/#Si_ce_facem_cu_insulina\" title=\"\u0218i ce facem cu insulina?\">\u0218i ce facem cu insulina?<\/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\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/#Dextroza_este_cea_mai_rapida_sursa_de_carbohidrati_dupa_antrenamente\" title=\"Dextroza este cea mai rapid\u0103 surs\u0103 de carbohidra\u021bi dup\u0103 antrenamente\">Dextroza este cea mai rapid\u0103 surs\u0103 de carbohidra\u021bi dup\u0103 antrenamente<\/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\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/#Incercati_combinatia_de_maltodextrina_si_glucoza\" title=\"\u00cencerca\u021bi combina\u021bia de maltodextrin\u0103 \u0219i glucoz\u0103\">\u00cencerca\u021bi combina\u021bia de maltodextrin\u0103 \u0219i glucoz\u0103<\/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\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/#Fructoza_nu_este_suficient_de_rapida\" title=\"Fructoza nu este suficient de rapid\u0103\">Fructoza nu este suficient de rapid\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\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/#Nu_carbohidratii_dupa_antrenament_nu_va_fac_rau\" title=\"Nu, carbohidra\u021bii dup\u0103 antrenament nu v\u0103 fac r\u0103u\">Nu, carbohidra\u021bii dup\u0103 antrenament nu v\u0103 fac r\u0103u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/aveti-nevoie-de-carbohidrati-dupa-antrenament\/#Iata_cateva_sfaturi_la_final\" title=\"Iat\u0103 c\u00e2teva sfaturi la final\">Iat\u0103 c\u00e2teva sfaturi la final<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cen ultima perioad\u0103, am primit <b>o serie de \u00eentreb\u0103ri <\/b>cu privire la importan\u021ba carbohidra\u021bilor dup\u0103 antrenament. Unii dintre voi sunte\u021bi <b>confuzi<\/b>&nbsp;\u00een leg\u0103tur\u0103 cu modul de includere a carbohidra\u021bilor \u00een meniul vostru. \u00cen schimb, al\u021bii se tem c\u0103 <b>se vor \u00eengr\u0103\u0219a<\/b> \u0219i c\u0103 vor reduce nivelul <b>hormonului de cre\u0219tere \u0219i a testosteronului<\/b>. Este adev\u0103rat? <b>Citi\u021bi acest articol<\/b>&nbsp;\u0219i afla\u021bi cum v\u0103 pot ajuta carbohidra\u021bii <b>la cre\u0219terea&nbsp;<\/b>\u0219i regenerarea masei musculare dup\u0103 antrenament.<\/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\"><span class=\"ez-toc-section\" id=\"Carbohidratii_suplimenteaza_rezervele_de_glicogen\"><\/span>Carbohidra\u021bii suplimenteaz\u0103 rezervele de glicogen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Principalul <b>motiv <\/b>pentru care trebui s\u0103 consuma\u021bi&nbsp;<a title=\"Carbohidra\u021bi, Gainere GymBeam\" href=\"https:\/\/gymbeam.ro\/gaineri-si-carbohidrati\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohidra\u021bi<\/a>&nbsp;dup\u0103 antrenament este c\u0103 trebuie s\u0103 completa\u021bi<b> glicogenul muscular <\/b>pe care l-a\u021bi ars \u00een timpul antrenamentului. Atunci c\u00e2nd v\u0103 antrena\u021bi, principala surs\u0103 de \u201dcombustibil\u201d este <b>glicogenul <\/b>din mu\u0219chi. Glicogenul este o <b>form\u0103 de stocare a glucozei<\/b>, care este compus\u0103 din lan\u021buri lungi de molecule de glucoz\u0103 cu mai multe ramifica\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ruperea glucozei din lan\u021bul de glicogen este necesar\u0103 pentru <b>producerea de ATP &#8211;&nbsp;<\/b>adenozin trifosfat, care serve\u0219te drept surs\u0103 primar\u0103 de energie pentru celul\u0103. Acesta transport\u0103 energia chimic\u0103 \u0219i este crucial pentru <b>contrac\u021biile musculare.<\/b> Cercet\u0103rile confirm\u0103 c\u0103 cel mai bun mod de a completa glicogenul muscular dup\u0103 antrenament este <b>s\u0103 lua\u021bi carbohidra\u021bi<\/b>&nbsp;cu un indice glicemic ridicat c\u00e2t mai repede posibil.&nbsp;<span style=\"color: #ff6600;\">[1] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ghfgflkj_1_of_1_-205.JPG\" alt=\"Carbohidra\u021bii \u00eempreun\u0103 cu suplimentele pe baz\u0103 de proteine \u0219i BCAA sunt bune pentru cre\u0219terea masei musculare\" width=\"843\" height=\"562\" title=\"Carbohidra\u021bii \u00eempreun\u0103 cu suplimentele pe baz\u0103 de proteine \u0219i BCAA sunt bune pentru cre\u0219terea masei musculare\"\/><\/figure><\/div>\n\n\n\n<p>Unii &#8220;exper\u021bi&#8221; spun c\u0103, \u00een timpul antrenamentelor clasice din sala de sport, nu arde\u021bi at\u00e2t de mult glicogen pentru a <b>v\u0103 face griji<\/b> cu privire la completarea acestuia. Nu coment\u0103m acest lucru. Atunci c\u00e2nd epuiza\u021bi orice cantitate de glicogen din mu\u0219chi, ar trebui s\u0103 \u00eel <b>completa\u021bi &#8211;<\/b> mai ales dac\u0103 scopul vostru principal este cre\u0219terea masei musculare. Dac\u0103 antrenorul vostru v\u0103 spune c\u0103 nu trebuie <b>s\u0103 completa\u021bi glicogenul<\/b>, atunci fie antrenamentele sale sunt de un nivel foarte sc\u0103zut sau de slab\u0103 intensitate sau antrenorul <b>nu este destul de informat<\/b> cu privire la aceast\u0103 problem\u0103. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile care au analizat utilizarea glicogenului \u00een timpul <b>antrenamentelor de for\u021b\u0103<\/b> au ar\u0103tat c\u0103 exerci\u021biile care aveau \u00eentre 6 &#8211; 20 de serii \u0219i au durat aproximativ <b>15-30 de minute <\/b>au redus nivelurile de glicogen din mu\u0219chi <b>cu aproximativ 30-40%.<\/b> \u00cen schimb, dac\u0103 antrenamentele dureaz\u0103 \u00eentre <b>60-90 de minute<\/b>, sunte\u021bi for\u021bat s\u0103 v\u0103 mi\u0219ca\u021bi rapid \u00eentre exerci\u021bii sau dac\u0103 prefera\u021bi antrenamentele de intensitate ridicat\u0103, cum ar fi cardio sau <a title=\"Tabata: antrenamentul HIIT care v\u0103 aduce mai aproape de scopul propus\" href=\"https:\/\/gymbeam.ro\/blog\/tabata-antrenament\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tabata<\/a>, nivelul vostru de glicogen muscular va sc\u0103dea cu peste <b>60-75 %. <\/b><span style=\"color: #ff6600;\">[2]<\/span> A\u0219adar, lua\u021bi \u00een mod serios consumul de <a title=\"Carbohidra\u021bi, Gainere GymBeam\" href=\"https:\/\/gymbeam.ro\/gaineri-si-carbohidrati\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohidra\u021bi<\/a> \u0219i <b>completa\u021bi<\/b> rezervele de glicogen. Dac\u0103 nu ve\u021bi proceda astfel, ve\u021bi p\u0103c\u0103li mu\u0219chii vo\u0219tri \u0219i de asemenea, ve\u021bi <b>limita <\/b>refacerea masei musculare. \u00cen realitate, cercet\u0103rile au ar\u0103tat c\u0103 dac\u0103 am\u00e2na\u021bi consumul de carbohidra\u021bi <b>cu 2 ore,<\/b> ve\u021bi reduce rata de completare a <b>glicogenului cu 50%<\/b>. <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>Exist\u0103 voci care spun c\u0103 majoritatea persoanelor care merg la sala de fitness nu \u021bin cont de aceste sfaturi, deoarece spun c\u0103 <b>sunt pu\u021bine dovezi&nbsp;<\/b>care sugereaz\u0103 c\u0103 indiferent dac\u0103 ve\u021bi consuma carbohidra\u021bi dup\u0103 antrenament sau la dou\u0103 ore dup\u0103 antrenament, nivelul de glicogen se reface<b> \u00een 24 de ore<\/b>. \u0218i \u00een cazul acesta, dovezile <b>sunt pu\u021bine. <\/b>Prin urmare, cea mai rapid\u0103 metod\u0103 de a reface rezerva de glicogenul muscular este consumarea<b> carbohidra\u021bilor cu un indice glicemic<\/b> ridicat imediat dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Refacerea rezervelor de glicogen este important\u0103 pentru cre\u0219terea masei musculare. Dac\u0103 glicogenul se depune \u00een celulele musculare, acesta absoarbe apa \u0219i astfel cre\u0219te volumul celulei musculare, dar \u0219i a fibrelor musculare.&nbsp;<span style=\"color: #ff6600;\">[9]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2018-09-12_at_20.59.35.jpeg\" alt=\"Carbohidra\u021bii suplimenteaz\u0103 rezervele de glicogen\" width=\"843\" height=\"562\" title=\"Carbohidra\u021bii suplimenteaz\u0103 rezervele de glicogen\"\/><\/figure><\/div>\n\n\n\n<p>Pe m\u0103sura ce <b>pompa\u021bi mu\u0219chii <\/b>\u00een timpul antrenamentelor, cre\u0219te cantitatea de ap\u0103 \u00een celule musculare, iar refacerea rezervei de glicogen v\u0103 poate ajuta s\u0103 men\u021bine\u021bi <b>volumul mai mare<\/b> a celulei musculare pentru o perioad\u0103 mai lung\u0103 de timp. Acest lucru poate fi important deoarece datele sugereaz\u0103 c\u0103 un volum mai mare de celulele musculare stimuleaz\u0103 <b>modific\u0103rile musculare<\/b>&nbsp;care sus\u021bin cre\u0219terea muscular\u0103 pe termen mai lung.<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>Un alt beneficiu al consumului de carbohidra\u021bi <b>imediat dup\u0103 finalizarea unui antrenament intens,<\/b> \u00een special consumul de <a title=\"Carbohidra\u021bi cu indice glicemic ridicat - GymBeam\" href=\"https:\/\/gymbeam.ro\/carbohidrati-rapizi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohidra\u021bi cu indice glicemic ridicat,<\/a> precum <a title=\"Dextroza 1000g - GymBeam\" href=\"https:\/\/gymbeam.ro\/dextroza-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextroza<\/a>, v\u0103 va face s\u0103 v\u0103 sim\u021bi\u021bi <b>plini de energie<\/b>. Carbohidra\u021bii v\u0103 ajut\u0103 la ameliorarea senza\u021biei de foame \u0219i a senza\u021biei de letargie dup\u0103 un antrenament exploziv \u0219i v\u0103 ofer\u0103 un <b>plus de energie <\/b>\u0219i for\u021b\u0103. \u00cen plus, consumul de carbohidra\u021bi cu indice glicemic ridicat la finalul antrenamentului scade<b> pofta de dulce<\/b> sau pofta de carbohidra\u021bi pe baz\u0103 de amidon f\u0103r\u0103 a avea un impact negativ asupra dietei voastre.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Si_ce_facem_cu_insulina\"><\/span>\u0218i ce facem cu insulina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #666666;\">Un alt avantaj al carbohidra\u021bilor cu indice glicemic ridicat este <b>cantitatea mic\u0103 de insulin\u0103 <\/b>pe care o ofer\u0103. \u00cen timp ce insulina este considerat\u0103<b>&nbsp;un hormon anabolic, <\/b>impactul acesteia asupra cre\u0219terii masei musculare se discut\u0103 din ce \u00een ce mai frecvent. Insulina a fost considerat\u0103 <b>un factor critic<\/b> pentru declan\u0219area sintezei proteinelor \u0219i reducerea leziunilor musculare. Unele cercet\u0103ri recente atribuie aceast\u0103 pozi\u021bie <b>aminoacizilor din proteine.<\/b><\/span>&nbsp;[3] [9]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\"Aminoacizii, proteinele \u0219i carbohidra\u021bii sunt importante dup\u0103 antrenament\" width=\"843\" height=\"562\" title=\"Aminoacizii, proteinele \u0219i carbohidra\u021bii sunt importante dup\u0103 antrenament\"\/><\/figure><\/div>\n\n\n\n<p>\u00cen ultima perioad\u0103 mai multe cercet\u0103ri au analizat efectele consumului de<b><a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> proteine<\/a>&nbsp;<\/b>dup\u0103 antrenament \u0219i a consumului unei combina\u021bii&nbsp;<b>de proteine \u0219i carbohidra\u021bi<\/b>&nbsp;dup\u0103 antrenament. Cercet\u0103rile au ar\u0103tat c\u0103 atunci c\u00e2nd vine vorba de<b> sinteza proteinelor, <\/b>ad\u0103ugarea carbohidra\u021bilor \u00een b\u0103uturile proteice<b> nu cre\u0219te<\/b> sinteza proteinelor \u0219i <b>nici nu reduce<\/b> pierderea proteinelor din mu\u0219chi, comparativ cu o b\u0103utur\u0103 proteic\u0103 simpl\u0103. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, insulina imediat dup\u0103 antrenament<b> este foarte important\u0103<\/b>. Aceasta se leag\u0103 de ni\u0219te receptori specifici&nbsp;<b>celulelor musculare<\/b>, ceea ce permite glucozei \u0219i aminoacizilor cum ar fi&nbsp;<a title=\"Creatin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatina<\/a>&nbsp;\u0219i <a title=\"L-carnitin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/l-carnitina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carnitina<\/a>&nbsp;s\u0103 fie acceptate de celulele musculare. Potrivit cercet\u0103rilor, creatina \u0219i carnitina sunt strict <b>dependente de insulin\u0103,<\/b> mai ales \u00een faza \u00een care vor s\u0103 p\u0103trund\u0103 \u00een celulele musculare \u0219i s\u0103 le ofere anumite avantaje.<span style=\"color: #ff6600;\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eencepe\u021bi s\u0103 utiliza\u021bi aceste suplimente dup\u0103 finalizarea exerci\u021biilor, probabil ve\u021bi dori s\u0103 <b>maximiza\u021bi \u0219i nivelul insulinei,<\/b> mai ales dac\u0103 obiectivul vostru este cre\u0219terea masei musculare. A\u0219a cum am men\u021bionat deja, atunci c\u00e2nd urma\u021bi o diet\u0103 \u0219i reduce\u021bi aportul total de carbohidra\u021bi, inclusiv carbohidra\u021bii dup\u0103 antrenament, insulina pentru mu\u0219chii vo\u0219tri va fi asigurat\u0103 de o <a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">b\u0103utur\u0103 proteic\u0103<\/a> \u0219i suplimente pe baz\u0103&nbsp;<a title=\"Aminoacizii BCAA GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/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\/WhatsApp_Image_2019-01-30_at_22.58.25_1_.jpeg\" alt=\"Dextroza este cea mai rapid\u0103 surs\u0103 de carbohidra\u021bi dup\u0103 antrenamente\" title=\"Dextroza este cea mai rapid\u0103 surs\u0103 de carbohidra\u021bi dup\u0103 antrenamente\"\/><\/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\"><span class=\"ez-toc-section\" id=\"Dextroza_este_cea_mai_rapida_sursa_de_carbohidrati_dupa_antrenamente\"><\/span>Dextroza este cea mai rapid\u0103 surs\u0103 de carbohidra\u021bi dup\u0103 antrenamente<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consumul de glucoz\u0103 pur\u0103, cunoscut sub numele de dextroz\u0103, dup\u0103 antrenamente, nu necesit\u0103 <b>timp pentru a fi digerat\u0103<\/b>. Glucoza este absorbit\u0103 \u00een s\u00e2nge imediat ce este consumat\u0103. Astfel, ajunge \u00een mu\u0219chii vo\u0219tri foarte rapid, iar rezultatul este refacerea rapid\u0103 \u0219i complet\u0103 a <b>glicogenului muscular<\/b>. Acest lucru va men\u021bine mu\u0219chii vo\u0219tri alimenta\u021bi cu suficiente rezerve de glicogen pentru urm\u0103torul antrenament, \u00een plus, <b>absoarbe apa <\/b>\u00een celule musculare \u0219i asigura maximizarea masei musculare. <span style=\"color: #ff6600;\">[4]&nbsp; <\/span><\/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\"><span class=\"ez-toc-section\" id=\"Incercati_combinatia_de_maltodextrina_si_glucoza\"><\/span>\u00cencerca\u021bi combina\u021bia de maltodextrin\u0103 \u0219i glucoz\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Maltodextrin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Maltodextrina<\/a> este un carbohidrat complex derivat din amidon de porumb, orez sau cartofi, dar&nbsp;<b>formula molecular\u0103 este mai scurt\u0103<\/b>&nbsp;dec\u00e2t \u00een cazul carbohidra\u021bilor complec\u0219i. Aceasta este alc\u0103tuit\u0103 din molecule de glucoz\u0103 \u0219i la fel ca \u0219i dextroza, maltodextrina este absorbit\u0103 direct&nbsp;<b>\u00een intestine<\/b>. Prin urmare,&nbsp;aceasta contribuie la cre\u0219terea nivelului de zah\u0103r din s\u00e2nge \u0219i al insulinei, la fel ca<b>&nbsp;\u00een cazul dextrozei<\/b>.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Singura diferen\u021b\u0103 este c\u0103 maltodextrina&nbsp;<b>trebuie s\u0103 treac\u0103 mai \u00eent\u00e2i prin ficat,<\/b>&nbsp;unde se rup leg\u0103turile dintre moleculele de glucoz\u0103. Acest lucru poate influen\u021ba viteza de refacere a glicogenului, care&nbsp;<b>este mai mic\u0103 ca \u00een cazul dextrozei.&nbsp;<\/b>Deoarece se metabolizeaz\u0103 pe o perioad\u0103 mai lung\u0103, nu se ajunge la o sc\u0103dere rapid\u0103 a insulinei \u0219i a zah\u0103rului din s\u00e2nge, ca \u00een cazul dextrozei. \u0218i din acest motiv, combina\u021bia preferat\u0103 de&nbsp;<a title=\"Dextroza GymBeam\" href=\"https:\/\/gymbeam.ro\/dextroza-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextroz\u0103<\/a> \u0219i <a title=\"Maltodextrin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrin\u0103<\/a>&nbsp;dup\u0103 antrenament este cea&nbsp;<b>\u00eentr-un raport de 1: 1.<\/b>&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fructoza_nu_este_suficient_de_rapida\"><\/span>Fructoza nu este suficient de rapid\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fructoza este acel zah\u0103r simplu pe care \u00eel \u00eent\u00e2lnim \u00een fructe, miere \u0219i zaharoz\u0103 \u0219i con\u021bine&nbsp;<b>50% zah\u0103r,&nbsp;<\/b>iar \u00een realitate este un&nbsp;<b>carbohidrat cu un indice glicemic slab.<\/b>&nbsp;Fructoza este o form\u0103 de zah\u0103r pe care organismul nu o poate folosi foarte bine. Datorit\u0103 structurii sale, n<b>u poate fi transformat\u0103 direct<\/b>&nbsp;\u00een glicogen muscular, a\u0219a cum este \u00een cazul glucozei.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, dac\u0103 consuma\u021bi&nbsp;<b>fructoz\u0103 sub form\u0103 de fructe&nbsp;<\/b>sau sirop de porumb cu con\u021binut ridicat de fructoz\u0103, aceasta nu se absoarbe \u00een circuitul sanguin at\u00e2t de repede ca dextroza. \u00cen schimb, majoritatea fructozei&nbsp;<b>trece prin ficat<\/b>, unde se poate transforma \u00een glucoz\u0103 \u0219i se depoziteaz\u0103 ca glicogen. Acest fapt afecteaz\u0103 ficatul \u0219i asta datorit\u0103 necesarului&nbsp;<b>de a p\u0103stra nivelul glucozei<\/b>&nbsp;din s\u00e2nge.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-525419107.jpg\" alt=\"Jeleurile ca surs\u0103 de dextroz\u0103 dup\u0103 antrenament\" width=\"843\" height=\"562\" title=\"Jeleurile ca surs\u0103 de dextroz\u0103 dup\u0103 antrenament\"\/><\/figure><\/div>\n\n\n\n<p>Av\u00e2nd \u00een vedere c\u0103 fructoza nu asigur\u0103 refacerea rezervelor de glicogen \u00een mu\u0219chi, aceasta <b>nu este o alegere ideal\u0103<\/b> dup\u0103 antrenament. Acesta este unul din motivele principale pentru care,<b>&nbsp;\u00een locul fructelor<\/b> sau altor dulciuri, sunt recomanda\u021bi<b> ursule\u021bii din jeleu.&nbsp;<\/b>Majoritatea dulciurilor con\u021bin sirop cu con\u021binut ridicat de fructoz\u0103, de amidon sau zah\u0103r. Zah\u0103rul (zaharoza) con\u021bine aproximativ <b>50% fructoz\u0103 \u0219i 50% glucoz\u0103, <\/b>\u00een timp ce siropul cu con\u021binut ridicat de de fructoz\u0103 \u0219i porumb con\u021bine <b>peste 55% fructoz\u0103 <\/b>\u0219i chiar mai mult. \u00cen schimb, ursule\u021bii din jeleu sunt fabrica\u021bi din <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> \u0219i din sirop de porumb. Siropul de porumb con\u021bine \u00een principal glucoz\u0103 \u0219i este considerabil diferit de siropul cu con\u021binut ridicat de fructoz\u0103 \u0219i porumb.<\/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\"><span class=\"ez-toc-section\" id=\"Nu_carbohidratii_dupa_antrenament_nu_va_fac_rau\"><\/span>Nu, carbohidra\u021bii dup\u0103 antrenament nu v\u0103 fac r\u0103u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mul\u021bi dintre noi consider\u0103 c\u0103 dac\u0103 vor consuma carbohidra\u021bi dup\u0103 exerci\u021bii fizice <b>vor deveni obezi<\/b>, dar putem spune c\u0103 \u00een special dup\u0103 antrenament zah\u0103rul <b>nu se transform\u0103 \u00een gr\u0103sime corporal\u0103<\/b>. \u00cen cazul \u00een care a\u021bi eliminat complet carbohidra\u021bii din meniul vostru, nu risca\u021bi aportul suboptimal prin faptul c\u0103 s\u0103ri\u021bi peste<b> consumul de carbohidra\u021bi <\/b>dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 urma\u021bi <b>o diet\u0103<\/b>&nbsp;pentru a sc\u0103pa de gr\u0103sime corporal\u0103, dar consuma\u021bi carbohidra\u021bi \u00een timpul meselor din timpul zilei, ultimul lucru pe care ar trebui s\u0103 \u00eel face\u021bi este <b>eliminarea carbohidra\u021bilor dup\u0103 antrenament<\/b>. Dac\u0103 vre\u021bi s\u0103 elimina\u021bi carbohidra\u021bii, \u00eei pute\u021bi scoate din mesele de pe parcursul zilei \u0219i \u00eei pute\u021bi consuma&nbsp;<b>imediat dup\u0103 antrenament.<\/b><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4_WhatsApp_Image_2018-12-18_at_13.37.24.jpeg\" alt=\"Carbohidra\u021bii dup\u0103 antrenament ajut\u0103 la regenerarea masei musculare\" width=\"843\" height=\"633\" title=\"Carbohidra\u021bii dup\u0103 antrenament ajut\u0103 la regenerarea masei musculare\"\/><\/figure><\/div>\n\n\n\n<p>Poate v\u0103 e fric\u0103 s\u0103 consuma\u021bi carbohidra\u021bi dup\u0103 exerci\u021bii fizice, deoarece a\u021bi auzit, c\u0103 suplimentarea carbohidra\u021bilor dup\u0103 antrenament&nbsp;<b>reduc nivelul hormonului de cre\u0219tere<\/b>&nbsp;\u0219i a testosteronului. Nu este adev\u0103rat!<b>&nbsp;De ce?<\/b>&nbsp;Deoarece valorile hormonului de cre\u0219tere \u0219i a testosteronului<b>&nbsp;se stabilizeaz\u0103 rapid,<\/b>&nbsp;indiferent dac\u0103 m\u00e2nca\u021bi ceva sau nu. A\u0219adar,&nbsp;<b>pute\u021bi m\u00e2nca<\/b>&nbsp;dup\u0103 antrenamente f\u0103r\u0103 s\u0103 v\u0103 \u00eengrijora\u021bi asupra nivelului hormonal.&nbsp;<span style=\"color: #ff6600;\">[8] <\/span><\/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\"><span class=\"ez-toc-section\" id=\"Iata_cateva_sfaturi_la_final\"><\/span>Iat\u0103 c\u00e2teva sfaturi la final<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru <b>maximizarea refacerii <\/b>\u0219i cre\u0219terii masei musculare, este necesar s\u0103 consuma\u021bi <a title=\"Carbohidra\u021bi rapizi - GymBeam\" href=\"https:\/\/gymbeam.ro\/carbohidrati-rapizi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohidra\u021bi cu efect rapid<\/a> \u00eempreun\u0103 cu <a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a>&nbsp;imediat dup\u0103 antrenament. Nu exist\u0103 nicio \u00eendoial\u0103 c\u0103 aceast\u0103<b> strategie<\/b> func\u021bioneaz\u0103 \u00eentr-adev\u0103r. Limitarea consumului de carbohidra\u021bi doar pentru a evita pierderea hormonului de cre\u0219tere sau pentru c\u0103 nu cre\u0219te sinteza proteinelor nu are sens, mai ales dac\u0103<b>&nbsp;\u00eei consuma\u021bi <\/b>\u00een cadrul meselor din timpul zilei. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Perioada de dup\u0103 antrenamente este cea mai indicat\u0103 pentru <b>a v\u0103 folosi de efectul carbohidra\u021bilor<\/b> \u0219i v\u0103 ajut\u0103 s\u0103 utiliza\u021bi \u0219i alte substan\u021be nutritive cum ar fi&nbsp;<a title=\"Creatina GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatina<\/a>, <a title=\"Arz\u0103tor de gr\u0103sime L-Carnitin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carnitina<\/a>, substan\u021be care <b>nu trebuie uitate<\/b> \u00een special dup\u0103 antrenament. \u00cen plus, carbohidra\u021bii pot fi folosi\u021bi pentru <b>refacerea mai rapid\u0103<\/b> \u00eentre sesiunile de antrenament, mai ales dac\u0103 v\u0103 antrena\u021bi des.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/14492495_654702378026383_1242898196181104308_n.jpg\" alt=\"Carbohidra\u021bii se recomand\u0103 s\u0103 fie combina\u021bi cu proteine \u0219i BCAA imediat dup\u0103 antrenament\" width=\"843\" height=\"562\" title=\"Carbohidra\u021bii se recomand\u0103 s\u0103 fie combina\u021bi cu proteine \u0219i BCAA imediat dup\u0103 antrenament\"\/><\/figure><\/div>\n\n\n\n<p>Singura dat\u0103 c\u00e2nd pute\u021bi <b>s\u0103 renun\u021ba\u021bi la consumul de carbohidra\u021bi <\/b>dup\u0103 exerci\u021biile fizice este atunci c\u00e2nd ace\u0219tia au fost elimina\u021bi complet din meniul vostru, adic\u0103 p\u00e2n\u0103 la o cantitate mic\u0103 pe care o ob\u021bine\u021bi din <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume <\/a>sau pudr\u0103 proteic\u0103. \u00cen cazul acesta, obiectivul vostru fitness ar trebui s\u0103 fie <b>reducerea gr\u0103simii corporale.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vestea bun\u0103 este c\u0103, chiar \u0219i<b> f\u0103r\u0103 carbohidra\u021bi<\/b>, nu ve\u021bi compromite sinteza proteinelor din mu\u0219chii vo\u0219tri. Chiar \u0219i nivelul de <b>insulina va cre\u0219te<\/b> dac\u0103 ve\u021bi consuma <a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a> \u00een combina\u021bie cu <a title=\"Aminoacizi BCAA GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, ceea ce \u0219i spore\u0219te acest efect.&nbsp;<span style=\"color: #ff6600;\">[9]<\/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\">\u00cencerca\u021bi s\u0103 urma\u021bi urm\u0103toarele sfaturi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Imediat dup\u0103 antrenamente utiliza\u021bi <b>40 de grame<\/b> <a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a> (zer \u0219i cazein\u0103) pentru maximizarea sintezei proteinelor \u00een mu\u0219chi.<\/li><li>Evalua\u021bi consumul a <b>5-10 grame<\/b> <a title=\"Aminoacizi BCAA pentru sportivi\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> dup\u0103 exerci\u021bii pentru a \u00eembun\u0103t\u0103\u021bi sinteza proteinelor \u00een mu\u0219chi \u0219i a cre\u0219terii nivelului de insulin\u0103. Acest lucru este important mai ales dac\u0103 <b>urma\u021bi o diet\u0103 <\/b>f\u0103r\u0103 carbohidra\u021bi.<\/li><li>Dac\u0103 consuma\u021bi carbohidra\u021bi, alege\u021bi <b>20-30 de grame<\/b> <a title=\"Dextroza GymBeam\" href=\"https:\/\/gymbeam.ro\/dextroza-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextroz\u0103<\/a> \u0219i <a title=\"Maltodextrin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrin\u0103<\/a> \u00een func\u021bie de greutatea voastr\u0103 corporal\u0103, obiective, intensitatea \u0219i durata antrenamentelor. Dac\u0103 aceast\u0103 doz\u0103 mare de <a title=\"Carbohidra\u021bi rapizi GymBeam\" href=\"https:\/\/gymbeam.ro\/carbohidrati-rapizi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohidra\u021bi cu indice glicemic ridicat<\/a> v\u0103 men\u021bine \u00eentr-o stare de letargie, \u00eencerca\u021bi s\u0103 lua\u021bi doze mai mici (<b>15-30 de grame<\/b>) de zaharuri cu indice glicemic mai ridicat \u0219i ad\u0103uga\u021bi o doz\u0103 similar\u0103 de <b>zaharuri cu indice glicemic sc\u0103zut<\/b>, ca de exemplu fructe, terci de ov\u0103z sau cartofi dulci.<\/li><li>Dac\u0103 urma\u021bi o diet\u0103 prin care a\u021bi eliminat \u00een totalitate carbohidra\u021bii, lua\u021bi <b>40 grame<\/b> de <a title=\"Proteine GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a> \u0219i <b>5-10 grame<\/b> <a title=\"Aminoacizi BCAA GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>. Acest lucru va men\u021bine efectul anabolic \u00een ciuda <b>lipsei de carbohidra\u021bi.<\/b><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC_0457.jpg\" alt=\"Carbohidra\u021bii \u00eempreun\u0103 cu suplimentele pe baz\u0103 de proteine \u0219i BCAA sunt bune pentru cre\u0219terea masei musculare\" width=\"843\" height=\"562\" title=\"Carbohidra\u021bii \u00eempreun\u0103 cu suplimentele pe baz\u0103 de proteine \u0219i BCAA sunt bune pentru cre\u0219terea masei musculare\"\/><\/figure><\/div>\n\n\n\n<p>Ce experien\u021b\u0103 ave\u021bi privind utilizarea <b>carbohidra\u021bilo<\/b>r dup\u0103 antrenament? <b>Obi\u0219nui\u021bi s\u0103 \u00eei consuma\u021bi sau \u00eei evita\u021bi?<\/b> \u00cemp\u0103rt\u0103\u0219i\u021bi-ne din experien\u021ba voastr\u0103 \u00een sec\u021biunea de comentarii \u0219i nu uita\u021bi s\u0103 ad\u0103uga\u021bi lista alimentelor care v\u0103 ofer\u0103 <b>energie dup\u0103 antrenament.<\/b> \u00cen cazul \u00een care v-a pl\u0103cut articolul nostru, <b>nu uita\u021bi s\u0103 \u00eel distribui\u021bi.<\/b><\/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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/energy-rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy RTD drinks\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>Carbohidra\u021bii dup\u0103 antrenament, cum ar fi dextroza \u0219i maltodextrina, vor cre\u0219te nivelul de glicogen din mu\u0219chi \u0219i de insulin\u0103 \u0219i v\u0103 vor da energie necesar\u0103.<\/p>\n","protected":false},"author":25,"featured_media":109801,"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":[7250,7358,6506,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-265222","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-carbohidrati","9":"tag-nutritie","10":"tag-suplimente-nutritive","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ave\u021bi nevoie de carbohidra\u021bi dup\u0103 antrenament? 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