{"id":277535,"date":"2017-05-03T07:23:00","date_gmt":"2017-05-03T05:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277535"},"modified":"2023-09-08T09:03:57","modified_gmt":"2023-09-08T07:03:57","slug":"de-cate-proteine-au-nevoie-femeile","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/de-cate-proteine-au-nevoie-femeile\/","title":{"rendered":"De c\u00e2te proteine au nevoie femeile pentru sl\u0103bire \u015fi dezvoltarea masei musculare?"},"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\/de-cate-proteine-au-nevoie-femeile\/#IMPORTANTA_PROTEINELOR\" title=\"IMPORTAN\u0162A PROTEINELOR\">IMPORTAN\u0162A PROTEINELOR<\/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\/de-cate-proteine-au-nevoie-femeile\/#MITURI_DESPRE_PROTEINE\" title=\"MITURI DESPRE PROTEINE\">MITURI DESPRE PROTEINE<\/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\/de-cate-proteine-au-nevoie-femeile\/#DE_CATE_PROTEINE_AU_NEVOIE_FEMEILE\" title=\"DE C\u00c2TE PROTEINE AU NEVOIE FEMEILE?\">DE C\u00c2TE PROTEINE AU NEVOIE FEMEILE?<\/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\/de-cate-proteine-au-nevoie-femeile\/#Impactul_proteinelor_asupra_distribuirii_corporale_in_cazul_femeilor_care_fac_exercitii_fizice\" title=\"Impactul proteinelor asupra distribuirii corporale \u00een cazul femeilor care fac exerci\u0163ii fizice\">Impactul proteinelor asupra distribuirii corporale \u00een cazul femeilor care fac exerci\u0163ii fizice<\/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\/de-cate-proteine-au-nevoie-femeile\/#Cuvintele_finale\" title=\"Cuvintele finale\">Cuvintele finale<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteinele sunt o component\u0103 <strong>esen\u021bial\u0103 \u00een procesul de dezvoltare muscular\u0103<\/strong>, dar multe femei se feresc de consumul lor suficient. \u0218i aceasta \u00een ciuda faptului c\u0103 hormonii, enzimele, mu\u0219chii \u0219i sistemul imunitar &#8211; <strong>fiecare celul\u0103 din organism con\u0163ine proteine<\/strong>. Dup\u0103 cum cred c\u0103 \u015fti\u0163i \u0219i dvs., ar trebui s\u0103 ad\u0103uga\u0163i \u00een meniu mai multe proteine. Dar problema este c\u0103 \u201e<strong>mai multe proteine\u201c <\/strong>nu este destul de specific. <strong>C\u00e2t de multe proteine ar trebui, prin urmare, s\u0103 consume femeile?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 mai multe estim\u0103ri, c\u00e2nd vine vorba de cantitatea de proteine necesare pentru modelarea corporal\u0103, men\u021binerea siluetei sub\u0163iri \u0219i a corpului puternic. <strong>Doza zilnic\u0103 recomandat\u0103 (RDA) de proteine<\/strong> este de 0,8 grame per kilogram de greutate corporal\u0103, sau aproximativ 0,35 grame per livr\u0103 de greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>RDA<\/em> <em>este o cantitate de nutrien\u021bi de care ave\u021bi nevoie pentru a satisface cerin\u021bele dumneavoastr\u0103 nutri\u021bionale. \u00centr-un sens, aceasta este o <strong>cantitate minim\u0103<\/strong> care ar trebui s\u0103 fie men\u021binut\u0103 pentru a fi s\u0103n\u0103tos. \u2013 nu este o cantitate concret\u0103 care ar trebui zilnic cosnumat\u0103. <span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar dac\u0103 ridica\u0163i greut\u0103\u0163i \u00een mod regulat,&nbsp;pute\u0163i uita de RDA.<strong> S\u0103 l\u0103s\u0103m estim\u0103rile! S\u0103 \u00eencepem frumos r\u00e2nd pe r\u00e2nd.<\/strong><\/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-537234216.jpg\" alt=\"c\u00e2te proteine - le-ar trebui femeilor?\" width=\"843\" height=\"562\" title=\"c\u00e2te proteine - le-ar trebui femeilor?\"\/><\/figure><\/div>\n\n\n\n<p>Pentru a v\u0103 putea explica problema, vom descrie o situa\u021bie cu care ne-am confruntat cel mai probabil, fiecare din noi. Dup\u0103 o s\u0103pt\u0103m\u00e2n\u0103 de antrenament greu \u0219i alimenta\u0163ie exemplar\u0103, farfurii pline de broccoli, orez brun \u0219i piept de pui, sim\u021bi\u0163i <strong>dorin\u021ba incontrolabil\u0103<\/strong> pentru ceva ce dep\u0103\u015fe\u015fte dieta atent planificat\u0103. A\u021bi m\u0103surat \u0219i c\u00e2nt\u0103rit toate mesele dvs., dar auzi\u0163i cum \u00eenghe\u021bata \u0219i pastele f\u0103inoase \u0219optesc \u00een lini\u0219te numele dvs.<strong>&nbsp;De ce se \u00eentampl\u0103 acest lucru?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Dup\u0103 studiile publicate \u00een International Journal of Eating Disorders<span style=\"color: #ff6600;\"> [2]<\/span>, <\/em><strong><em>femeile au tendin\u0163\u0103 mai mare de a consuma dulciuri,&nbsp;<\/em><\/strong><em>precum ciocolat\u0103, \u00eenghe\u0163at\u0103 sau gogo\u015fi. Pe de alt\u0103 parte <\/em><strong><em>b\u0103rba\u0163ii prefer\u0103 o&nbsp;friptur\u0103 bun\u0103<\/em><\/strong><em>. Se pare c\u0103 femeile au \u00een meniul lor lips\u0103 de proteine care poate fi problematic\u0103, mai ales pentru femeile care se antreneaz\u0103.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timp ce corpul t\u0103u are nevoie de <strong>carbohidra\u0163i si gr\u0103simi s\u0103n\u0103toase pentru energie,<\/strong> proteinele sunt esen\u021biale pentru cre\u0219terea \u0219i regenerarea \u021besutului. Dac\u0103 \u00een sala de sport face\u0163i eforturi prin genuflexiuni \u0219i deadlift-uri rom\u00e2ne\u015fti, atunci lipsa de proteine din alimenta\u0163ia dvs. poate \u00eempiedica abilitatea organismului de a se recupera \u0219i a se dezvolta.<\/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-619980252.jpg\" alt=\"proteine pentru sl\u0103bit pentru femei\" width=\"843\" height=\"562\" title=\"proteine pentru sl\u0103bit pentru femei\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"IMPORTANTA_PROTEINELOR\"><\/span>IMPORTAN\u0162A PROTEINELOR<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mai multe motive pentru care s\u0103 ad\u0103uga\u0163i proteinele \u00een alimenta\u0163ia dvs. Dintre cei <strong>20 de aminoacizi care alc\u0103tuiesc proteinele, nou\u0103 sunt esen\u021biali<\/strong>. \u201eEsen\u021biali\u201c \u00eenseamn\u0103 c\u0103 organismul dumneavoastr\u0103 <strong>nu are abilitate de a-i produce,<\/strong> singura modalitate de&nbsp;\u00eei primi, fiind hrana. Proteinele din alimenta\u0163ie furnizeaz\u0103 elementele constitutive ale \u021besutului muscular \u0219i furnizeaz\u0103 materiale necesare pentru neurotransmi\u021b\u0103tori \u0219i hormoni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De fiecare dat\u0103 c\u00e2nd face\u0163i exerci\u0163ii fizice, \u021besuturile dvs. musculare se descompun. <strong>De fapt, le dezvolta\u0163i \u00een afara s\u0103lii de sport,<\/strong> dar ave\u0163i nevoie de suficient combustibil. Dup\u0103 un aport adecvat de proteine, vin aminoacizii pentru a <strong>salva musculatura deteriorat\u0103,<\/strong> pentru a corecta aceste \u0163esuturi musculare, iar acestea cresc din nou \u0219i chiar mai rezistente.<\/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=\"28324,5075,49360,30271,28936,42481,28792,44254,44254\" ><\/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\">Proteinele stabilizeaz\u0103 nivelul energetic \u015fi apetitul<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00een mod constant \u00eenfometat\u0103 \u00een timpul zilei, probabil <strong>nu consuma\u0163i cantitate suficient\u0103 de proteine la fiecare mas\u0103<\/strong>. Comparativ cu carbohidra\u021bii,<strong> proteinele se descompun \u0219i se diger\u0103 \u00eentr-un timp mai \u00eendelungat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest timp de digestie lent\u0103 \u00eenseamn\u0103 c\u0103 <strong>r\u0103m\u00e2ne\u0163i s\u0103tule pentru mai mult timp<\/strong> \u0219i v\u0103 p\u0103stra\u0163i foamea la distan\u021b\u0103, ceea ce v\u0103 u\u015fureaz\u0103 s\u0103 men\u0163ine\u0163i aportul caloric, pentru a v\u0103 men\u0163ine greutatea corporal\u0103.<\/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-858569572.jpg\" alt=\"femeile au nevoie de mai multe dulciuri dec\u00e2t b\u0103rba\u021bii\" width=\"843\" height=\"562\" title=\"femeile au nevoie de mai multe dulciuri dec\u00e2t b\u0103rba\u021bii\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Proteinele ajut\u0103 la arderea mai eficient\u0103 a caloriilor<\/h3>\n\n\n\n<p>Proteinele au cel mai \u00eenalt efect termic al hranei (TEF), ceea ce \u00eenseamn\u0103 o&nbsp;cantitate mare de calorii pe care corpul dvs. o recep\u0163ioneaz\u0103 pentru a&nbsp;prelucra \u015fi a&nbsp;utiliza eficient nutrien\u0163ii. Corpul dvs. folose\u015fte \u00een realitate <strong>aprox 20-35% energie din proteinele consumate<\/strong> pentru digestie \u015fi absorb\u0163ie. Din fiecare 100 de calorii ob\u0163inute din proteine sunt<strong> 25-30 sunt arse \u00een timpul digestiei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din moment ce corpul dvs. consum\u0103 mai mult\u0103 <strong>energie pentru a procesa proteinele<\/strong> <strong>dec\u00e2t pentru digestia glucidelor \u0219i gr\u0103similor,<\/strong> atunci oamenii care consum\u0103 mai multe proteine \u00een timpul zilei pot remarca pierderea mai rapid\u0103 a gr\u0103simii corporale dec\u00e2t persoanele care au plan de alimenta\u021bie cu un con\u021binut mai redus de proteine.<\/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-622062488.jpg\" alt=\"proteinele \u0219i sl\u0103bitul\" width=\"843\" height=\"562\" title=\"proteinele \u0219i sl\u0103bitul\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Proteinele func\u0163ioneaz\u0103 ca \u015fi profilaxie contra pierderii masei musculare<\/h3>\n\n\n\n<p>Daca reduce\u0163i aportul de calorii, \u00een timp ce <strong>glucidele \u0219i gr\u0103simile vor ap\u0103rea rareori \u00een dieta dvs. strict\u0103<\/strong>, este mult mai probabil c\u0103 \u0219i&nbsp;corpul dvs. va folosi proteinele primite ca \u015fi energie. \u00cen acest caz v\u0103 vor r\u0103m\u00e2ne mai pu\u021bine proteine pentru diverse func\u021bii fizice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care aminoacizii nu sunt prezen\u021bi \u00een cantit\u0103\u021bi suficiente, <strong>corpul dvs. va \u00eencepe s\u0103 descompun\u0103 fibrele musculare<\/strong> pentru a ob\u021bine aminoacizi individuali. Asta poate \u00eensemna pentru dvs. pierderea masei musculare \u0219i \u00eencetinirea metabolismului.&nbsp;Acest lucru poate fi prevenit prin consumul regulat de proteine.<\/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\">Proteinele sprijin\u0103 sistemul imunitar<\/h3>\n\n\n\n<p>Dac\u0103 alege\u021bi s\u0103 ad\u0103uga\u021bi proteinele din zer&nbsp;\u00een alimenta\u0163ia dvs, ve\u021bi <strong>ob\u021bine mai mult dec\u00e2t o cre\u0219tere a for\u0163ei musculare<\/strong>. Reu\u0219i\u0163i \u015fi consolidarea sistemului imunitar. Proteinele din zer con\u021bin glutation, tripeptid\u0103 care ajut\u0103 la \u00eent\u0103rirea func\u0163iei de imunitate. <span style=\"color: #ff6600;\">[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\/iStock-629743332_1.jpg\" alt=\"proteinele sprijin\u0103 sistemul imunitar\" width=\"843\" height=\"562\" title=\"proteinele sprijin\u0103 sistemul imunitar\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"MITURI_DESPRE_PROTEINE\"><\/span>MITURI DESPRE PROTEINE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unul dintre motivele pentru care multe femei evit\u0103 consumul de proteine este c\u0103 ele cred \u00een mituri. <strong>Nu l\u0103sa\u0163i ca aceste zvonuri false s\u0103 fie cele care v\u0103 stau \u00een cale pentru a ob\u0163ine cre\u015fterea masei musculare<\/strong>.<\/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\">Proteinele v\u0103 vor face sa ar\u0103tati voluminos<\/h3>\n\n\n\n<p>Datorit\u0103 proteinelor o s\u0103 fi\u0163i mai puternice. Acesta se asociaz\u0103 cu cre\u015fterea masei musculare, nu cu un aspect b\u0103rb\u0103tesc. <strong>Prin consumul de piept de pui \u00een loc de ciocolat\u0103 \u0219i ridicarea greut\u0103\u0163ilor<\/strong> nu va face din dvs. versiunea de sex masculin.<\/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-616230802.jpg\" alt=\"de ce femeile trebuie s\u0103 ia proteine?\" width=\"843\" height=\"562\" title=\"de ce femeile trebuie s\u0103 ia proteine?\"\/><\/figure><\/div>\n\n\n\n<p>Doamnelor, corpul dvs. con\u021bine doar o frac\u021biune de testosteron necesar pentru dezvoltarea muscular\u0103. Chiar dac\u0103 ad\u0103uga\u021bi proteinele, <strong>masa muscular\u0103 nu se dezvolt\u0103 ca aceea a persoanelor de sex masculin<\/strong>. Corpul dvs. poate crea doar o anumit\u0103 cantitate de mas\u0103 muscular\u0103 pe zi. Excesul de proteine nu cre\u0219te neap\u0103rat masa muscular\u0103. Excesul de proteine se descompune \u00een aminoacizi, care pot fi utilizate drept combustibil sau excluse, astfel \u00eenc\u00e2t s\u0103 nu v\u0103 face\u0163i griji \u00een leg\u0103tur\u0103 cu acest mit.<\/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\">Alimenta\u0163ia cu un con\u0163inut ridicat de proteine este grea pentru rinichi<\/h3>\n\n\n\n<p>Dac\u0103 ave\u021bi probleme cu rinichii, atunci c\u00e2nd ad\u0103uga\u021bi proteine \u00een alimenta\u0163ia dvs. <strong>ar trebui sa fi\u0163i cu siguran\u0163\u0103 mai precaut\u0103.<\/strong> Dar dac\u0103 sunte\u021bi o femeie activ\u0103 cu o stare de s\u0103n\u0103tate bun\u0103 atunci pute\u021bi cre\u0219te \u00een condi\u021bii de siguran\u021b\u0103 aportul de proteine. Dar \u0163ine\u0163i cont \u015fi de faptul c\u0103 prin cre\u015fterea aportului de proteine poate provoca deshidratarea, astfel c\u0103 va fi necesar s\u0103 cre\u0219te\u0163i \u015fi aportul de lichide.<\/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\">O&nbsp;alimenta\u0163ie bogat\u0103 \u00een proteine compromite s\u0103n\u0103tatea oaselor<\/h3>\n\n\n\n<p><strong>Nu exist\u0103 nici o dovad\u0103 definitiv\u0103<\/strong> c\u0103 o alimenta\u0163ie bogat\u0103 \u00een proteine ar <strong>produce excesul de acid<\/strong> care ar fi asociat cu pierderea masei osoase \u015fi san\u0103t\u0103\u0163ii precare.<\/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-501551435_1.jpg\" alt=\"proteine d\u0103un\u0103toare?\" width=\"843\" height=\"562\" title=\"proteine d\u0103un\u0103toare?\"\/><\/figure><\/div>\n\n\n\n<p>De fapt, studiul <strong>American Journal of Clinical Nutrition<\/strong> a constatat c\u0103 o alimenta\u0163ie bogat\u0103 \u00een proteine a avut beneficii mici, dar semnificative <strong>pentru coloana vertebral\u0103 lombar\u0103<\/strong>.<strong>&nbsp;<\/strong><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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"DE_CATE_PROTEINE_AU_NEVOIE_FEMEILE\"><\/span>DE C\u00c2TE PROTEINE AU NEVOIE FEMEILE?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prin umrare, de c\u00e2te proteine ave\u0163i nevoie? Cifrele propuse variaz\u0103 \u00een func\u021bie de surs\u0103. <strong>Potrivit Centrului de Prevenire \u0219i Control al bolilor<\/strong> o recomandare standard pentru un individ mediu este de aproximativ 46 de grame pe zi pentru femei \u0219i 65 de grame pe zi pentru b\u0103rba\u021bi. <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>Re\u021bine\u021bi c\u0103 aceasta este o doz\u0103 recomandat\u0103 pentru un individ mediu neactiv. <strong>Dac\u0103 face\u0163i exerci\u0163ii \u0219i efort al fibrelor musculare, ar trebui s\u0103<\/strong> <strong>m\u0103ri\u0163i doza de proteine.<\/strong> \u00cen mod similar, \u00een cazul \u00een care \u021bine\u021bi o diet\u0103 \u015fi consuma\u0163i mai pu\u0163ine calorii din carbohidra\u0163i si gr\u0103simi, atunci nivelul macronutrien\u0163ilor pe care&nbsp;\u00eei consuma\u0163i din proteine va trebui crescut.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oamenii care efectueaz\u0103 doar exerci\u021bii fizice \u0219i nu \u021bin diet\u0103 ar trebui s\u0103 consume \u00een jur de <strong>0,8 p\u00e2n\u0103 la 1 g de proteine<\/strong> pe livra de greutate (0,45 kg) pe zi. Dac\u0103 ave\u021bi o diet\u0103 personalizat\u0103 \u0219i face\u0163i exerci\u021bii fizice, atunci ar trebui s\u0103 consuma\u0163i \u00eentre <strong>1-1,5 grame de proteine<\/strong> <strong>pe livra de greutate (0,45 kg) pe zi.<\/strong> Dac\u0103 reduce\u0163i aportul caloric<strong>,<\/strong> trebuie s\u0103 m\u0103ri\u0163i aportul de proteine, a\u0219adar, trebuie s\u0103 \u0163ine\u0163i cont de aceast\u0103 regul\u0103 la elaborarea dietei dvs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 v\u0103 concentra\u0163i pe consumul de proteine din surse de \u00eenalt\u0103 calitate, cum ar fi <strong>carne de pui, pe\u0219te, carne ro\u015fie slab\u0103, ou\u0103, produse lactate cu gr\u0103sime redus\u0103<em> \u015fi <a title=\"Proteine True Whey - GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine calitative din zer<\/a>.<\/em><\/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\"><span class=\"ez-toc-section\" id=\"Impactul_proteinelor_asupra_distribuirii_corporale_in_cazul_femeilor_care_fac_exercitii_fizice\"><\/span>Impactul proteinelor asupra distribuirii corporale \u00een cazul femeilor care fac exerci\u0163ii fizice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Interesant este studiul din laboratorul Physique Enhancement la University of South Florida, unde s-a cercetat <strong>ce impact au diferite cantit\u0103\u0163i de proteine<\/strong> \u00een alimenta\u0163ie&nbsp;<strong>asupra compozi\u0163iei corporale \u015fi rezisten\u0163ei <\/strong>\u00een cazul&nbsp;femeilor care fac exerci\u0163ii fizice.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In cadrul studiului au fost <strong>dou\u0103 grupuri de femei<\/strong> care au efectuat un plan de antrenament de for\u0163\u0103 \u015fi un <strong>program periodizat de antrenament de rezisten\u0163\u0103 timp de 8 s\u0103pt\u0103m\u00e2ni. <\/strong>Programul a compus din dou\u0103 p\u0103r\u021bi: dou\u0103 zile de antrenament axat pe partea superioar\u0103 a corpului \u0219i dou\u0103 zile pe partea inferioar\u0103. <strong>Jum\u0103tate dintre femei au m\u00e2ncat alimente bogate \u00een proteine<\/strong> \u015fi un alt grup <strong>alimente cu un con\u0163inut sc\u0103zut de proteine<\/strong>.<\/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-502131842.jpg\" alt=\"modul \u00een care proteinele afecteaz\u0103 pierderea in greutate si cresterea masei musculare?\" width=\"843\" height=\"562\" title=\"modul \u00een care proteinele afecteaz\u0103 pierderea in greutate si cresterea masei musculare?\"\/><\/figure><\/div>\n\n\n\n<p>Grupul cu con\u0163inut ridicat de proteine a consumat 1,1 grame de proteine per livr\u0103 de greutate corporal\u0103, inclusiv 25 g de <a title=\"proteine din zer\" href=\"http:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine din zer<\/a>, \u00eenainte \u0219i dup\u0103 fiecare sesiune de antrenament. Grupul cu con\u0163inut sc\u0103zut de proteine a consumat 0,55 grame de proteine per livra de greutate corporal\u0103, inclusiv 5 g de <a title=\"proteine din zer\" href=\"http:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine din zer<\/a>, chiar \u00eenainte \u0219i dup\u0103 antrenament. \u00cen fiecare zi participan\u021bii au trebuit s\u0103 consume o anumit\u0103 cantitate de proteine, dar li s-a permis s\u0103 m\u00e2n\u0103nce at\u00e2tea glucide \u0219i lipide c\u00e2t au dorit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La finalul acestui studiu s-a dovedit c\u0103 femeile care au consumat <strong>cantit\u0103\u021bi mai mari de proteine au ob\u0163inut dezvoltarea semnificativ\u0103 a masei musculare <\/strong><em>(aproximativ 2,8 kg),<\/em> comparativ cu grupul care a consumat cantit\u0103\u021bi mai mici de proteine <em>(0,68 kg).<\/em> Grupul care a consumat mai multe proteine a <strong>pierdut mai mult din gr\u0103simea corporal\u0103<\/strong> <strong>dec\u00e2t grupul cu doza mai mic\u0103 de proteine,<\/strong> cu toate c\u0103 aceast\u0103 schimbare nu a atins nici o semnifica\u021bie statistic\u0103.<\/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\">Ce fel de putere au proteinele conform studiilor?<\/h3>\n\n\n\n<p>Aceste rezultate nu sunt chiar \u0219ocante, dar confirm\u0103 ceea ce \u0219tim deja: dac\u0103 femeile, \u00een special cele care efectueaz\u0103 un antrenament intens&nbsp;\u0219i consum\u0103 cantit\u0103\u0163i mai mari de proteine, au o probabilitate de a<strong>&nbsp;ob\u0163ine mai mult\u0103 mas\u0103 muscular\u0103,<\/strong>&nbsp;dec\u00e2t femeile care consum\u0103 mai pu\u0163ine proteine.<\/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-911788114.jpg\" alt=\"c\u00e2te proteine s\u0103 lua\u021bi pentru sl\u0103bit?\" width=\"843\" height=\"562\" title=\"c\u00e2te proteine s\u0103 lua\u021bi pentru sl\u0103bit?\"\/><\/figure><\/div>\n\n\n\n<p>Dar o s\u0103 v\u0103 surprind\u0103 urm\u0103torul fapt.<strong> Femeile din grupul cu un aport mai mare de proteine pe zi au consumat \u00een medie alte 423 de calorii din proteine. <\/strong>Prin urmare, am putea s\u0103 presupunem c\u0103 cineva care consum\u0103 suplimentar 400-500 de calorii pe zi, \u00een timp de opt s\u0103pt\u0103m\u00e2ni, ar putea dob\u00e2ndi foarte u\u015for gr\u0103sime corporal\u0103; dar \u00een acest studiu nu s-a \u00eent\u00e2mplat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Femeile din grupul cu consumul mai mare de proteine <strong>au pierdut mai mult\u0103 gr\u0103sime corporal\u0103 dec\u00e2t femeile din grupul cu un consum mai mic de proteine,<\/strong> chiar dac\u0103 au consumat mai multe calorii! Mai precis, grupul cu un aport mai mare de proteine a pierdut 1,08 kg de gr\u0103sime comparativ cu al doilea grup, care a pierdut doar 0.77 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acesta a fost primul studiu in care au participat doar femeile care fac antrenament. <strong>Cu toate acestea, am v\u0103zut \u015fi alte rezultate similare din alte studii, la care au participat b\u0103rba\u0163i, sau o combina\u021bie de b\u0103rba\u021bi \u0219i femei.<\/strong> O cercetare de la Nova Southeastern University a ar\u0103tat c\u0103 un consum zilnic de alte 500-750 de calorii din proteine, \u00een special din protein\u0103 nu duce la o cre\u0219tere a \u021besutului adipos din organism. <span style=\"color: #ff6600;\">[7] [8]<\/span> Spre deosebire de studiul actual, participan\u0163ii care au consumat cantit\u0103\u021bi mai mari de proteine nu au observat schimb\u0103ri semnificative precum \u00een acest studiu.<\/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-866599802.jpg\" alt=\"efectul proteinelor la femei \u0219i b\u0103rba\u021bi - studiu\" width=\"843\" height=\"562\" title=\"efectul proteinelor la femei \u0219i b\u0103rba\u021bi - studiu\"\/><\/figure><\/div>\n\n\n\n<p>\u00cen lumina acestor constat\u0103ri, aceasta poate \u00eensemna mai mult pentru cre\u015fterea masei musculare dec\u00e2t <strong>c\u0103 femeile \u00eentr-adev\u0103r reac\u0163ioneaz\u0103 mai bine la consumul de proteine <\/strong>dec\u00e2t&nbsp;b\u0103rba\u0163ii. Cu toate acestea, este doar o teorie, care va trebui \u00een viitor confirmat\u0103 de alte cercet\u0103ri.<\/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\">Mai bine nu urm\u0103ri\u0163i cifrele de pe c\u00e2ntar<\/h3>\n\n\n\n<p>Probabil deja \u015fi dvs. v-a\u0163i \u00eent\u00e2lnit cu afirma\u021bia: \u201eNu v\u0103 face\u021bi griji cu privire la ceea ce spune greutatea dvs.\u201c, iar acum ave\u0163i un motiv bun pentru a \u00eencepe s\u0103 urma\u021bi aceast\u0103 regul\u0103. Dac\u0103 \u00een studiile anterioare s-ar monitoriza greutatea corporal\u0103, atunci femeile din grupul cu consum mai mare de proteine \u015fi-ar da seama c\u0103 <strong>au dob\u00e2ndit un pic peste 0,9 kg.<\/strong> Nici nu trebuie s\u0103 v\u0103 amintim c\u00e2t de devastatoare ar putea fi aceast\u0103 senza\u021bie.<\/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-849093462.jpg\" alt=\"c\u00e2nd sl\u0103bi\u021bi nu privi\u021bi la c\u00e2ntar\" width=\"843\" height=\"562\" title=\"c\u00e2nd sl\u0103bi\u021bi nu privi\u021bi la c\u00e2ntar\"\/><\/figure><\/div>\n\n\n\n<p>Cu toate acestea studiul a fost efectuat de c\u0103tre exper\u021bi \u0219i oameni de \u0219tiin\u021b\u0103 care au <strong>evaluat compozi\u0163ia corpului &#8211; nu doar greutatea corporal\u0103<\/strong>. Au descoperit c\u0103 grupul cu consumul mai mare de proteine a c\u00e2\u0219tigat mai mult\u0103 mas\u0103 muscular\u0103 si a pierdut mai mult din gr\u0103sime dec\u00e2t grupul cu un consum mai sc\u0103zut de proteine &#8211; rezultatele nu sunt demonstrate numai c\u00e2nd v\u0103 urca\u0163i pe un simplu c\u00e2ntar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte s\u0103 ne concentr\u0103m pe un singur num\u0103r s\u0103 urm\u0103rim schimb\u0103rile &#8211; <strong>pierderea de gr\u0103sime \u0219i dezvolatrea mu\u0219chilor.<\/strong> Dac\u0103 observa\u021bi c\u0103 greutatea dvs. a crescut, dar procentul de gr\u0103sime a sc\u0103zut, s\u0103 \u0219ti\u0163i c\u0103 a\u0163i f\u0103cut ceva corect! Cu siguran\u021b\u0103 nu ar face r\u0103u dac\u0103 fotografia\u021bi progresul, acorda\u0163i aten\u021bie modului <strong>cum v\u0103 sim\u021bi\u0163i \u00een haine<\/strong> \u0219i monitoriza\u0163i <strong>nivelul de energie \u00een sala de fitness.&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\"><span class=\"ez-toc-section\" id=\"Cuvintele_finale\"><\/span>Cuvintele finale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul \u00een care obiectivul dvs. este de a c\u00e2\u0219tiga <strong>mas\u0103 muscular\u0103 \u0219i de a pierde din \u021besutul adipos, sigur \u015fi dvs. vede\u0163i avantaje \u00een urmarea unei diete bogate \u00een proteine<\/strong> <strong>\u015fi a unui program de formare.<\/strong> Deci, care este recomandarea noastr\u0103? Femeile ar trebui s\u0103 consume aproximativ 2 grame de proteine de \u00eenalt\u0103 calitate, per 1 kg de greutate corporal\u0103 pentru a \u00eembun\u0103t\u0103\u021bi compozi\u021bia corpului \u0219i a maximiza regenerarea. A\u015fa c\u0103 prinde\u0163i \u00een m\u00e2ini o furculi\u0163\u0103 \u015fi ridica\u0163i shaker-ul <a title=\"proteine\" href=\"http:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cu proteine<\/a> \u2013 sau m\u0103car ad\u0103uga\u0163i un piept de pui \u00een salata dvs.!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doamnelor, voi ce experien\u0163e ave\u0163i cu proteinele? <strong>\u00cemp\u0103rt\u0103\u0219i\u021bi cu noi \u00een comentarii informa\u0163iile practice dob\u00e2ndite.<\/strong> Dac\u0103 v-a pl\u0103cut articolul, v\u0103 rug\u0103m <strong>s\u0103-l sus\u0163ine\u0163i distribuindu-l.<\/strong><\/p>\n\n\n\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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","protected":false},"excerpt":{"rendered":"<p>De c\u00e2te proteine au nevoie femeile pentru sl\u0103bit, pierderea de gr\u0103sime, cre\u0219terea musculaturii? Care sunt cele mai bune surse de proteine? R\u0103spunsul \u00een articol!<\/p>\n","protected":false},"author":25,"featured_media":141118,"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":[7190,7358,6374,6278],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277535","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-cresterea-masei-musculare","9":"tag-nutritie","10":"tag-pierdere-in-greutate","11":"tag-proteine-ro","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>De c\u00e2te proteine au nevoie femeile pentru sl\u0103bire \u015fi dezvoltarea masei musculare? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"De c\u00e2te proteine au nevoie femeile pentru sl\u0103bit, pierderea de gr\u0103sime, cre\u0219terea musculaturii? 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