{"id":288966,"date":"2021-08-20T11:04:57","date_gmt":"2021-08-20T09:04:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288966"},"modified":"2024-05-28T08:52:53","modified_gmt":"2024-05-28T06:52:53","slug":"ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/","title":{"rendered":"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta?"},"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\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#De_ce_este_important_sa_suplimentati_nivelul_de_energie\" title=\"De ce este important s\u0103 suplimenta\u021bi nivelul de energie?\">De ce este important s\u0103 suplimenta\u021bi nivelul de energie?<\/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\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#Cata_energie_ardem_intr-o_zi_intreaga_de_excursie\" title=\"C\u00e2t\u0103 energie ardem \u00eentr-o zi \u00eentreag\u0103 de excursie?\">C\u00e2t\u0103 energie ardem \u00eentr-o zi \u00eentreag\u0103 de excursie?<\/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\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#Cum_arata_o_pregatire_nu_tocmai_buna_pentru_o_calatorie\" title=\"Cum arat\u0103 o preg\u0103tire nu tocmai bun\u0103 pentru o c\u0103l\u0103torie?\">Cum arat\u0103 o preg\u0103tire nu tocmai bun\u0103 pentru o c\u0103l\u0103torie?<\/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\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#Cum_arata_pregatirea_corecta_pentru_o_calatorie\" title=\"Cum arat\u0103 preg\u0103tirea corect\u0103 pentru o c\u0103l\u0103torie?\">Cum arat\u0103 preg\u0103tirea corect\u0103 pentru o c\u0103l\u0103torie?<\/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\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#1_Ce_anume_trebuie_sa_beti_intr-o_zi_de_excursie\" title=\"1. Ce anume trebuie s\u0103 be\u021bi \u00eentr-o zi de excursie?\">1. Ce anume trebuie s\u0103 be\u021bi \u00eentr-o zi de excursie?<\/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\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#2_Cum_sa_va_pregatiti_pranzul_pentru_o_drumetie_sau_mers_cu_bicicleta\" title=\"2. Cum s\u0103 v\u0103 preg\u0103ti\u021bi pr\u00e2nzul pentru o drume\u021bie sau mers cu bicicleta?\">2. Cum s\u0103 v\u0103 preg\u0103ti\u021bi pr\u00e2nzul pentru o drume\u021bie sau mers cu bicicleta?<\/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\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#3_Cum_sa_alegeti_un_restaurant_potrivit\" title=\"3. Cum s\u0103 alege\u021bi un restaurant potrivit?\">3. Cum s\u0103 alege\u021bi un restaurant potrivit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#4_Cum_sa_alegeti_gustari_pentru_drumetii_sau_excursii_cu_bicicleta\" title=\"4. Cum s\u0103 alege\u021bi gust\u0103ri pentru drume\u021bii sau excursii cu bicicleta?\">4. Cum s\u0103 alege\u021bi gust\u0103ri pentru drume\u021bii sau excursii cu bicicleta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Este foarte u\u0219or s\u0103 ajunge\u021bi la frigider \u0219i s\u0103 lua\u021bi orice vre\u021bi de acolo atunci c\u00e2nd sunte\u021bi acas\u0103 \u0219i v\u0103 este foame. Totu\u0219i, acest lucru nu este at\u00e2t de simplu dac\u0103 face\u021bi o excursie de o zi sau dac\u0103 merge\u021bi cu bicicleta \u00een aer liber. De cele mai multe ori poate dura c\u00e2teva ore p\u00e2n\u0103 s\u0103 g\u0103si\u021bi cel mai apropiat loc pentru a v\u0103 lua o b\u0103utur\u0103 r\u0103coritoare. Prin urmare, este o idee bun\u0103 s\u0103 nu subestima\u021bi preg\u0103tirea \u00een avans a unui pachet care s\u0103 con\u021bin\u0103 alimente \u0219i b\u0103uturi pentru drum. Prin urmare, \u00een articolul de ast\u0103zi v\u0103 vom sf\u0103tui ce s\u0103 lua\u021bi cu voi \u00een excursiile de o zi, astfel \u00eenc\u00e2t s\u0103 ave\u021bi <strong>energie<\/strong> \u0219i s\u0103 profita\u021bi la maximum de acele momente speciale.<\/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_ce_este_important_sa_suplimentati_nivelul_de_energie\"><\/span>De ce este important s\u0103 suplimenta\u021bi nivelul de energie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aminti\u021bi-v\u0103 cum func\u021bioneaz\u0103 ma\u0219inile pentru copii care merg pe baterii. Atunci c\u00e2nd pune\u021bi <strong>baterii noi, acestea func\u021bioneaz\u0103 la capacitate maxim\u0103<\/strong>. Cu timpul, \u00eens\u0103, energia se epuizeaz\u0103, iar juc\u0103ria \u00eencetine\u0219te, uneori oprindu-se din func\u021biune. Odat\u0103 ce bateriile se golesc complet, ma\u0219ina st\u0103 pe loc, nu mai face nimic, iar asta nu este distractiv. Ei bine, la fel se \u00eent\u00e2mpl\u0103 \u0219i cu oamenii.<\/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 face\u021bi <span style=\"color: #ff6600\"><strong>o plimbare cu bicicleta<\/strong><\/span> <strong>de o or\u0103<\/strong> sau <span style=\"color: #ff6600\">alerga\u021bi c\u00e2\u021biva kilometri<\/span>, nu are rost s\u0103 c\u0103ra\u021bi cu voi sandvi\u0219uri pentru a suplimenta nivelul de energie. Lucrurile stau diferit \u00een cazul ie\u0219irilor mai lungi. Dac\u0103 ave\u021bi planificat\u0103 <strong>o zi \u00eentreag\u0103 de activitate sportiv\u0103<\/strong> \u0219i nu ave\u021bi preg\u0103tit\u0103 <strong>suficient\u0103 energie de calitate din alimente \u0219i b\u0103uturi<\/strong>, v\u0103 ve\u021bi bucura de acea activitate doar \u00een primele ore. Av\u00e2nd \u00eenc\u0103 energie de la masa anterioar\u0103, ve\u021bi func\u021biona la capacitate maxim\u0103. Problema va ap\u0103rea atunci c\u00e2nd energia se termin\u0103, iar corpul \u00eencepe s\u0103 cear\u0103 mai mult\u0103 hran\u0103, pe care nu o ave\u021bi cu voi. \u00cen plus fa\u021b\u0103 de <strong>sc\u0103derea energiei, este foarte posibil s\u0103 \u00eencepe\u021bi s\u0103 sim\u021bi\u021bi o senza\u021bie puternic\u0103 de foame \u0219i din aceast\u0103 cauz\u0103 s\u0103 fi\u021bi foarte irita\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen loc s\u0103 v\u0103 bucura\u021bi de peisajele frumoase, v\u0103 ve\u021bi dori s\u0103 ajunge\u021bi mai repede la destina\u021bie. \u00cen cazul drume\u021biilor, <strong>v\u0103 ve\u021bi t\u00e2r\u00e2i picioarele \u00een urma voastr\u0103<\/strong>, iar \u00een cazul ciclismului, este posibil <strong>s\u0103 cobor\u00e2\u021bi de pe biciclet\u0103<\/strong> \u0219i s\u0103 o \u00eempinge\u021bi cu resemnare, uit\u00e2ndu-v\u0103 ur\u00e2t la oricine \u00eencearc\u0103 s\u0103 v\u0103 z\u00e2mbeasc\u0103. Cunoa\u0219te\u021bi sentimentul? Nu sunte\u021bi singurii. <strong>\u00cen timpul activit\u0103\u021bilor planificate pe tot parcursul zilei, organismul consum\u0103 foarte mult\u0103 energie<\/strong>, care trebuie apoi suplimentat\u0103. Altfel, o c\u0103l\u0103torie frumoas\u0103 se poate transforma rapid \u00eentr-un chin.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg\" alt=\"De ce este important s\u0103 v\u0103 suplimenta\u021bi nivelul de energie atunci c\u00e2nd face\u021bi drume\u021bii sau merge\u021bi cu bicicleta?\" class=\"wp-image-282074\" style=\"width:843px;height:562px\" title=\"De ce este important s\u0103 v\u0103 suplimenta\u021bi nivelul de energie atunci c\u00e2nd face\u021bi drume\u021bii sau merge\u021bi cu bicicleta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"Cata_energie_ardem_intr-o_zi_intreaga_de_excursie\"><\/span>C\u00e2t\u0103 energie ardem \u00eentr-o zi \u00eentreag\u0103 de excursie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi c\u00e2te calorii pute\u021bi arde \u00een c\u00e2teva ore de activitate sportiv\u0103? S\u0103 arunc\u0103m o privire la un model de cuplu, pe nume Dan \u0219i Jana. <strong>Dan este un b\u0103rbat obi\u0219nuit \u0219i c\u00e2nt\u0103re\u0219te 80 kg. Jana este o femeie medie \u0219i c\u00e2nt\u0103re\u0219te 65 kg.<\/strong> Ei sunt foarte activi \u0219i fac mereu diverse excursii mai lungi cu bicicleta sau pe jos. Dac\u0103 sc\u0103dem timpul de pauze, ace\u0219tia vor petrece aproximativ \u0219ase ore de timp activ pe zi. S\u0103 vedem c\u00e2t\u0103 energie ard cei doi \u00een acest timp. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Activitatea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>o femeie de 65 kg arde \u00een \u0219ase ore<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>un b\u0103rbat de 80 kg arde \u00een \u0219ase ore<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu bicicleta la 17 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2652 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3264 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu bicicleta la 21 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu bicicleta \u00een mun\u021bi \u00eentr-un ritm competitiv<\/td><td class=\"has-text-align-center\" data-align=\"center\">6240 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7680 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-rapid-mergand-pe-jos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mersul cu 5.5 km\/h pe o suprafa\u021b\u0103 dur\u0103<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">1680 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2064 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul la 4.5 &#8211; 5.5 km\/h \u00een deal pe o pant\u0103 de 1 &#8211; 5%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2070 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul la 4.5 &#8211; 5.5 km\/h \u00een deal pe o pant\u0103 de 6 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\">Mersul pe munte<\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">2340 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2880 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Drume\u021bii la mare altitudine cu rucsacul<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea \u00een tabel, rezultatul este variat iar cu multe activit\u0103\u021bi poate fi <strong>foarte mare<\/strong>. Doar pentru a v\u0103 face o idee, \u00eentr-un kilogram de gr\u0103sime se ascund aproximativ 7700 kcal. \u00centr-o excursie de o zi, pute\u021bi arde adesea<a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" target=\"_blank\" aria-label=\" energia pe care o con\u021bine jum\u0103tate de kilogram de gr\u0103sime.  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong><span style=\"color: #ff6600\">energia pe care o con\u021bine jum\u0103tate de kilogram de gr\u0103sime<\/span><\/strong>. <\/a>Acest lucru trebuie completat cel pu\u021bin par\u021bial. S\u0103 vedem cum ar putea ar\u0103ta acest lucru at\u00e2t executat corect, c\u00e2t \u0219i gre\u0219it.<\/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=\"Cum_arata_o_pregatire_nu_tocmai_buna_pentru_o_calatorie\"><\/span>Cum arat\u0103 o preg\u0103tire nu tocmai bun\u0103 pentru o c\u0103l\u0103torie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Perechea noastr\u0103, <strong>Dan \u0219i Jana, vor s\u0103 fac\u0103 o excursie de o zi.<\/strong> Ei pl\u0103nuiesc s\u0103 urce dou\u0103 v\u00e2rfuri de munte \u0219i apoi s\u0103 se \u00eentoarc\u0103 la camping. Nu vor s\u0103 poarte un rucsac prea greu, a\u0219a c\u0103 \u00eempacheteaz\u0103 <strong>2 litri de ap\u0103, 2 mere \u0219i c\u00e2te un baton proteic de 40g<\/strong>. Ei se a\u0219teapt\u0103 s\u0103 m\u0103n\u00e2nce undeva pe parcurs. Au plecat la 9 diminea\u021ba, dup\u0103 micul dejun, iar dou\u0103 ore mai t\u00e2rziu le este foame. Fiecare gust\u0103 c\u00e2te un m\u0103r \u0219i \u00ee\u0219i economise\u0219te batonul pentru gustarea de dup\u0103-amiaz\u0103. <strong>Dar exist\u0103 o mare problem\u0103 &#8211; au r\u0103mas f\u0103r\u0103 lichide<\/strong>. Va mai dura \u00eenc\u0103 dou\u0103 ore p\u00e2n\u0103 vor ajunge la primul v\u00e2rf. Setea combinat\u0103 cu soarele de la amiaz\u0103 poate face drume\u021biile destul de nepl\u0103cute. A\u0219a c\u0103 sunt am\u00e2ndoi exaspera\u021bi, obosi\u021bi \u0219i \u00eenseta\u021bi. Ba chiar ame\u021besc pu\u021bin. Pe parcurs, va ap\u0103rea \u0219i foamea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd ajung la cabana din v\u00e2rful muntelui se simt foarte u\u0219ura\u021bi. Vor servi fiecare c\u00e2te <strong>o bere pentru a-\u0219i potoli setea<\/strong>. Urm\u0103torul lucru pe list\u0103 este s\u0103-\u0219i comande pr\u00e2nzul. Foamea este acum insuportabil\u0103, a\u0219a c\u0103 vor comand\u0103 <strong>gula\u0219 de vit\u0103<\/strong>, cu toate c\u0103 \u0219tiu c\u0103 nu este o idee foarte bun\u0103. M\u0103n\u00e2nc\u0103 pe ner\u0103suflate gula\u0219ul fierbinte \u0219i mai iau c\u00e2te o bere pentru a se r\u0103cori. Ei bine, ce urmeaz\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Am\u00e2ndoi au m\u00e2ncat excesiv, alcoolul \u00ee\u0219i face deja efectul \u00een corp, picioarele devin ceva mai grele \u0219i nici nu mai vor s\u0103 mearg\u0103. A\u0219a c\u0103 decid s\u0103 se \u00eentoarc\u0103 la camping \u0219i s\u0103 termine drume\u021bia devreme. \u00cen loc s\u0103 aib\u0103 parte de o vedere superb\u0103, ace\u0219tia <strong>dorm o or\u0103 \u00een caban\u0103, regret\u00e2nd c\u0103 nu au ajuns la destina\u021bie<\/strong>. Se vor preg\u0103ti mai bine data viitoare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acum s\u0103 vedem cum se face acest lucru \u00een mod corect, astfel \u00eenc\u00e2t s\u0103 trebuiasc\u0103 s\u0103 renun\u021ba\u021bi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 preg\u0103ti\u021bi corect pentru o c\u0103l\u0103torie?\" class=\"wp-image-282089\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 v\u0103 preg\u0103ti\u021bi corect pentru o c\u0103l\u0103torie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_arata_pregatirea_corecta_pentru_o_calatorie\"><\/span>Cum arat\u0103 preg\u0103tirea corect\u0103 pentru o c\u0103l\u0103torie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cuplul nostru, <strong>Dan \u0219i Jana, pornesc din nou \u00eentr-o excursie de o zi<\/strong>. De data aceasta, \u00eens\u0103, nu vor subestima preg\u0103tirea. \u00ce\u0219i planific\u0103 traseul \u0219i <strong>marcheaz\u0103 locurile \u00een care sunt disponibile m\u00e2nc\u0103ruri \u0219i b\u0103uturi<\/strong>. Observ\u0103 c\u0103 vor urca majoritatea drumului \u0219i c\u0103 primul loc \u00een care se pot r\u0103cori este la 12 km, ceea ce poate dura p\u00e2n\u0103 la patru ore pe un teren greu. A\u0219adar, iau \u00een schimb <strong>doi rucsaci \u0219i fiecare \u00ee\u0219i pune c\u00e2te doi litri de ap\u0103 \u0219i o b\u0103utur\u0103 rece pe baz\u0103 de cafein\u0103 pentru cazul \u00een care se vor sim\u021bi obosi\u021bi<\/strong>. \u00cen prealabil, au studiat meniurile popasurilor de-a lungul drumului, constat\u00e2nd c\u0103 acestea g\u0103tesc \u00een principal sosuri \u0219i alimente pr\u0103jite, care ar pune apoi o presiune inutil\u0103 asupra digestiei. Prin urmare, prefer\u0103 s\u0103-\u0219i ia <strong>propriul pr\u00e2nz pe l\u00e2ng\u0103 gust\u0103ri<\/strong>, care s\u0103 le ofere energie \u0219i sa\u021bietate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pleac\u0103 din nou la ora 9 diminea\u021ba dup\u0103 micul dejun. Dup\u0103 dou\u0103 ore, se opresc pentru o pauz\u0103, m\u0103n\u00e2nc\u0103 <strong>un m\u0103r<\/strong> \u0219i fiecare are un rucsac mai u\u0219or cu un litru de ap\u0103. O or\u0103 mai t\u00e2rziu, soarele deja arde foarte tare, a\u0219a c\u0103 se a\u0219eaz\u0103 la umbr\u0103 \u0219i \u00ee\u0219i \u00eencep pauza de pr\u00e2nz de dou\u0103zeci de minute, pentru care au preg\u0103tit <strong>o baghet\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume <\/a>feliate<\/strong>. Apoi, pornesc din nou la drum \u0219i, \u00een decurs de o or\u0103, ajung pe primul v\u00e2rf \u200bde munte. Acolo se re\u00eemprosp\u0103teaz\u0103 cu<b> suc, <\/b><strong style=\"font-weight: bold;\">cafea<\/strong><strong> \u0219i \u00eempart tortul de morcovi pe care l-au cump\u0103rat<\/strong>. Plini de energie, ace\u0219tia merg mai departe. \u00cenainte de asta, \u00eens\u0103, \u00ee\u0219i ia fiecare c\u00e2te o sticl\u0103 de 2 litri. Dup\u0103 \u00eenc\u0103 o or\u0103, \u00eencepe s\u0103 li se fac\u0103 u\u0219or foame, a\u0219a c\u0103 fiecare \u00ee\u0219i savureaz\u0103 <strong>batonul proteic<\/strong>. \u00cen dou\u0103 ore ajung la al doilea v\u00e2rf de munte. <strong>Este timpul pentru o alt\u0103 gustare mai mare<\/strong>, prin urmare vor savura <strong>o conserv\u0103 de ton, la care vor ad\u0103uga \u0219i p\u00e2ine<\/strong>, se hidrateaz\u0103 \u0219i se \u00eentorc \u00een camping. Astfel, \u00ee\u0219i \u00eencheie drume\u021bia cu telecabina dup\u0103 cum era planificat \u0219i ajung la destina\u021bie \u00een dou\u0103 ore, unde servesc cina. Pentru a-\u0219i s\u0103rb\u0103tori succesul, fiecare savureaz\u0103 c\u00e2te <strong>un pahar de vin<\/strong> dup\u0103 o mas\u0103 consistent\u0103. Adorm obosi\u021bi, dar cu sentimentul pl\u0103cut c\u0103 \u0219i-au \u00eendeplinit obiectivul.<\/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 preg\u0103tire bun\u0103 = baza unei c\u0103l\u0103torii de succes<\/h3>\n\n\n\n<p>Din tabelul de mai sus pute\u021bi deduce cam c\u00e2t\u0103 energie pute\u021bi arde \u00eentr-o singur\u0103 excursie. Acest lucru <strong>nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 v\u0103 energiza\u021bi imediat<\/strong>, dar nici nu v\u0103 planifica\u021bi o excursie de o zi m\u00e2nc\u00e2nd doar dou\u0103 mere. Ve\u021bi vedea c\u0103 <strong>atunci c\u00e2nd furniza\u021bi organismului energie de \u00eenalt\u0103 calitate, ve\u021bi fi recompensa\u021bi<\/strong>. A\u0219adar, v\u0103 ve\u021bi bucura de o c\u0103l\u0103torie pl\u0103cut\u0103 \u0219i nu v\u0103 ve\u021bi mai face griji cu privire la foame \u0219i oboseal\u0103. Pentru a v\u0103 ajuta s\u0103 v\u0103 preg\u0103ti\u021bi mesele, avem c\u00e2teva sfaturi practice care vor fi utile at\u00e2t pentru bicicli\u0219ti, c\u00e2t \u0219i pentru cei care vor s\u0103 fac\u0103 drume\u021bii.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg\" alt=\"Ce s\u0103 lua\u021bi cu voi atunci c\u00e2nd merge\u021bi cu bicicleta \u0219i \u00een drume\u021bii?\" class=\"wp-image-282104\" style=\"width:843px;height:562px\" title=\"Ce s\u0103 lua\u021bi cu voi atunci c\u00e2nd mergi cu bicicleta \u0219i \u00een drume\u021bii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Ce_anume_trebuie_sa_beti_intr-o_zi_de_excursie\"><\/span>1. Ce anume trebuie s\u0103 be\u021bi \u00eentr-o zi de excursie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidratarea corect\u0103 <\/a><\/span><\/strong>este una dintre nevoile de baz\u0103 f\u0103r\u0103 de care organismul nu ar putea func\u021biona corespunz\u0103tor. Pentru a-i oferi cantitatea optim\u0103 de lichide, <strong>trebuie s\u0103 be\u021bi minimum 30-45 ml per kg de greutate corporal\u0103 \u00een fiecare zi<\/strong>. \u00cen cazul \u00een care sunte\u021bi activi din punct de vedere fizic sau v\u0103 este foarte cald, nevoia de lichide este \u0219i mai mare. G\u00e2ndi\u021bi-v\u0103 la asta \u0219i hidrata\u021bi-v\u0103 din abunden\u021b\u0103, nu neap\u0103rat numai cu ap\u0103. <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>\u00cen plus, pierde\u021bi \u0219i <strong>electroli\u021bi importan\u021bi<\/strong> care sunt implica\u021bi \u00een buna func\u021bionare a diferitelor procese din corp. Printre cele mai importante sunt<strong> sodiul, potasiul, calciul, clorurile \u0219i magneziul<\/strong>, fiecare dintre acestea av\u00e2nd o func\u021bie de ne\u00eenlocuit \u00een organism. <strong>Potasiul, spre exemplu, este implicat \u00een hidratarea corpului<\/strong> \u00eempreun\u0103 cu sodiul. Calciul are un impact asupra contrac\u021biilor musculare. <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magneziul<\/a><\/strong> <\/span>joac\u0103 un rol \u00een <strong>prevenirea spasmelor musculare nepl\u0103cute<\/strong> \u0219i, de asemenea, contribuie la <strong>reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare<\/strong>. De aceea este foarte popular printre cei care fac drume\u021bii, precum \u0219i pentru bicicli\u0219ti \u0219i al\u021bi sportivi.<span style=\"color: #ff6600\"> [3-4]<\/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\">B\u0103uturi potrivite<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li><strong>apa<\/strong><\/li>\n\n\n\n<li><strong>ap\u0103 amestecat\u0103 cu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/rehydrate-1000-ml-gymbeam.html\" class=\"ek-link\">b\u0103utur\u0103 ReHydrate<\/a><\/span><\/strong> pentru a completa nivelul de electroli\u021bi importan\u021bi (<span style=\"color: #ff6600\"><span style=\"color:#666666\" class=\"tadv-color\">tablete cu electroli\u021bi<\/span><\/span><span style=\"color:#666666\" class=\"tadv-color\"> <\/span>v\u0103 pot ajuta)<\/li>\n\n\n\n<li><strong>b\u0103uturi ionice RTD<\/strong> (pot avea un con\u021binut mai mare de energie)<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong>b\u0103utura moxy<\/strong>&nbsp;<\/span>ce con\u021bine <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cafein\u0103<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/bcaa\" class=\"ek-link\">BCAA<\/a><\/li>\n\n\n\n<li><strong>MoiM\u00fcv Protein Milkshake<\/strong>, ce ofer\u0103 senza\u021bia de sa\u021bietate \u0219i suplimenteaz\u0103 nivelul necesar de proteine<\/li>\n\n\n\n<li><strong>ap\u0103 aromat\u0103 de la brandul <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bautura-instant-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bolero<\/a><\/span><\/strong> (b\u0103utur\u0103 instant f\u0103r\u0103 zah\u0103r \u0219i cu un con\u021binut minim de calorii)<\/li>\n\n\n\n<li><strong>ceai cu ghea\u021b\u0103 preg\u0103tit acas\u0103<\/strong> &#8211; prepara\u021bi ceaiul acas\u0103, \u00eel aroma\u021bi dup\u0103 cum considera\u021bi, ad\u0103uga\u021bi cuburi de ghea\u021b\u0103 \u0219i depozita\u021bi \u00eentr-un termos pentru a men\u021bine b\u0103utura rece mai mult timp<\/li>\n\n\n\n<li><strong>b\u0103uturi \u00eendulcite<\/strong> &#8211; nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la consumul de suc sau suc cu zah\u0103r \u00een timpul c\u0103l\u0103toriilor mai lungi pentru a v\u0103 reface nivelul de energie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen schimb, <strong>\u00eencerca\u021bi s\u0103 evita\u021bi alcoolul<\/strong>, care cel mai probabil va deshidrata organismul. Dac\u0103 trebuie s\u0103 be\u021bi, lua\u021bi <strong>o cantitate mic\u0103 drept recompens\u0103<\/strong> dup\u0103 o drume\u021bie sau un circuit mai lung. Nici cu cantitatea de <strong>cafein\u0103<\/strong> nu este bine s\u0103 exagera\u021bi. De\u0219i acest stimulent poate \u00eencepe cu o doz\u0103 corespunz\u0103toare, este mai probabil s\u0103 fie d\u0103un\u0103tor \u00een caz de supradozaj. Cred c\u0103 nimeni nu vrea s\u0103 experimenteze <strong>palpita\u021bii la inim\u0103, ame\u021beli \u0219i alte semne negative ale consumului excesiv de cafein\u0103<\/strong> \u00een timpul activit\u0103\u021bii sportive. Se recomand\u0103 ca aportul zilnic al acestui stimulent s\u0103 nu dep\u0103\u0219easc\u0103 400 mg. <span style=\"color: #ff6600\">[5-7]<\/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\">Cum se asigur\u0103 o hidratare adecvat\u0103?<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>Pleca\u021bi \u00een drume\u021bii cu cel pu\u021bin <strong>doi litri<\/strong> de lichide de persoan\u0103.<\/li>\n\n\n\n<li>Afla\u021bi din timp unde v\u0103 pute\u021bi <strong>hidrata<\/strong>.<\/li>\n\n\n\n<li>Dac\u0103 nu \u0219ti\u021bi ce calitate vor avea izvoarele naturale, preg\u0103ti\u021bi tablete sau sticle pentru a <strong>ajuta la cur\u0103\u021barea apei.<\/strong><\/li>\n\n\n\n<li><strong>\u00cemp\u0103r\u021bi\u021bi aportul de lichide<\/strong> pe perioade p\u00e2n\u0103 la urm\u0103toarele pauze.<\/li>\n<\/ul>\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\">Care sunt simptomele deshidrat\u0103rii? <\/h3>\n\n\n\n<p>Dac\u0103 nu be\u021bi suficiente lichide \u00een timpul activit\u0103\u021bii fizice, este posibil s\u0103 ave\u021bi semnele cunoscute ale deshidrat\u0103rii. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<p><strong>Acestea includ:<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>performan\u021be sportive reduse<\/li>\n\n\n\n<li>cre\u0219terea senza\u021biei de oboseal\u0103<\/li>\n\n\n\n<li>termoreglare slab\u0103<\/li>\n\n\n\n<li>dureri de cap<\/li>\n\n\n\n<li>ame\u021beli<\/li>\n\n\n\n<li>cearc\u0103ne<\/li>\n<\/ul>\n\n\n\n<p>Exist\u0103 mult mai multe manifest\u0103ri de acest gen. Dac\u0103 \u00eencepe\u021bi s\u0103 sim\u021bi\u021bi m\u0103car una dintre acestea, <strong>face\u021bi o pauz\u0103 \u0219i \u00eencerca\u021bi s\u0103 v\u0103 hidrata\u021bi.<\/strong> Dac\u0103 v-a\u021bi subestimat aportul de energie \u00een general, consuma\u021bi o b\u0103utur\u0103 \u00eendulcit\u0103 cu zah\u0103r.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg\" alt=\"Ce s\u0103 m\u00e2nca\u021bi c\u00e2nd face\u021bi drume\u021bii sau merge\u021bi cu bicicleta?\" class=\"wp-image-282121\" style=\"width:843px;height:562px\" title=\"Ce s\u0103 m\u00e2nca\u021bi c\u00e2nd face\u021bi drume\u021bii sau merge\u021bi cu bicicleta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Cum_sa_va_pregatiti_pranzul_pentru_o_drumetie_sau_mers_cu_bicicleta\"><\/span>2. Cum s\u0103 v\u0103 preg\u0103ti\u021bi pr\u00e2nzul pentru o drume\u021bie sau mers cu bicicleta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen mod clar <strong>nu trebuie s\u0103 s\u0103ri\u021bi peste mesele principale ale zilei<\/strong>, cum ar fi pr\u00e2nzul, chiar \u0219i \u00een timpul excursiilor de o zi sau al c\u0103l\u0103toriilor cu bicicleta. Cum s\u0103 proceda\u021bi astfel \u00eenc\u00e2t s\u0103 ave\u021bi parte de suficient\u0103 energie dup\u0103 mas\u0103, dar \u00een acela\u0219i timp s\u0103 nu vi se fac\u0103 somn?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Concluzia este s\u0103 nu m\u00e2nca\u021bi prea mult. Prin urmare, masa ar trebui s\u0103 fie alc\u0103tuit\u0103 din <strong>carbohidra\u021bi u\u0219or de absorbit<\/strong>, care s\u0103 serveasc\u0103 drept surs\u0103 primar\u0103 de energie, \u0219i <strong>proteine<\/strong>. Acestea v\u0103 vor oferi senza\u021bia de sa\u021bietate, vor sus\u021bine regenerarea organismului \u0219i vor ajuta la protejarea masei musculare. Pentru ca masa de pr\u00e2nz s\u0103 fie \u0219i mai s\u0103\u021bioas\u0103, pute\u021bi ad\u0103uga \u0219i <strong>surse de gr\u0103sime<\/strong>, dup\u0103 cum considera\u021bi. G\u00e2ndi\u021bi-v\u0103, de asemenea, c\u0103 poate fi foarte cald afar\u0103, a\u0219adar, regla\u021bi-v\u0103 compozi\u021bia ca atare. Spre exemplu, evita\u021bi maioneza \u0219i ingredientele similare care sunt perisabile.<\/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\">Un pr\u00e2nz potrivit pentru drume\u021bii sau mers cu bicicleta<\/h3>\n\n\n\n<p><strong>P\u00e2ine \u0219i produse de patiserie<\/strong> &#8211; face\u021bi tartine cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103 de vaci,<\/a> \u0219unc\u0103, br\u00e2nz\u0103 sau legume. De asemenea, pute\u021bi ad\u0103uga ou\u0103 sau tofu. Dac\u0103 dori\u021bi s\u0103 face\u021bi pr\u00e2nzul mai variat, pune\u021bi mai multe legume \u00een pachet. \u00cen cazul \u00een care nu ave\u021bi spa\u021biu pentru a preg\u0103ti sandvi\u0219uri, v\u0103 pute\u021bi face o shaworma integral\u0103 \u0219i s\u0103 lua\u021bi cu voi o cutie de <span style=\"color: #ff6600\">ton<\/span> sau <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a><\/span>, care sunt, de asemenea, o surs\u0103 valoroas\u0103 de acizi gra\u0219i omega-3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Salat\u0103 de paste<\/strong> &#8211; paste fierte (pute\u021bi folosi \u0219i <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-paste-din-linte-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a><\/span>), amestecate cu orice legume vre\u021bi voi, la care ad\u0103uga\u021bi tofu, conserve de ton sau <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> g\u0103tit. \u00cen loc de maionez\u0103, prepara\u021bi-v\u0103 propriul dressing din o\u021bet balsamic, o\u021bet de cidru sau <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-ulei-de-masline-extravirgin-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cu\u0219cu\u0219<\/strong> &#8211; amestec de cu\u0219cu\u0219 g\u0103tit cu legume \u0219i o surs\u0103 de proteine (carne, tofu, seitan, tempeh, \u0219unc\u0103), la care pute\u021bi ad\u0103uga \u0219i br\u00e2nz\u0103. Orezul, bulgurul, sau quinoa se pot folosi \u00een locul cu\u0219cu\u0219ului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cl\u0103tite proteice<\/strong> &#8211; le pute\u021bi face cu u\u0219urin\u021b\u0103 dintr-un <a aria-label=\"amestec preg\u0103tit  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pentru-clatite-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">amestec preg\u0103tit<\/span> <\/a>acas\u0103. Le pute\u021bi unge cu gem sau unt de arahide. <strong>Sfat<\/strong>: pute\u021bi s\u0103 v\u0103 unge\u021bi cl\u0103titele chiar \u00eenainte de a le m\u00e2nca. Trebuie doar s\u0103 lua\u021bi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/mostra-de-unt-de-migdale-cu-nuca-de-cocos-si-ciocolata-alba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un pachet mai mic de 30g de unt<\/a>,<\/span> suficient pentru un singur pr\u00e2nz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 preg\u0103ti\u021bi m\u00e2ncarea, <strong>g\u00e2ndi\u021bi-v\u0103 dac\u0103 ar avea un gust bun at\u00e2t cald\u0103, c\u00e2t \u0219i rece<\/strong>. Nu este indicat s\u0103 lua\u021bi cu voi alimente cu sosuri care s\u0103 se strice pe drum. \u00cen acela\u0219i timp, dac\u0103 dori\u021bi ca pr\u00e2nzul vostru s\u0103 r\u0103m\u00e2n\u0103 proasp\u0103t c\u00e2t mai mult timp,<strong> p\u0103stra\u021bi-l la congelator \u00eenainte de a ie\u0219i<\/strong>. Ave\u021bi grij\u0103, totu\u0219i, s\u0103 nu v\u0103 uita\u021bi m\u00e2ncarea acas\u0103. Nu vre\u021bi s\u0103 experimenta\u021bi acel sentiment c\u00e2nd, dup\u0103 mul\u021bi kilometri de mers sau de pedalat, v\u0103 opri\u021bi \u00een sf\u00e2r\u0219it s\u0103 lua\u021bi pr\u00e2nzul \u0219i descoperi\u021bi c\u0103 v-a\u021bi uitat pachetul acas\u0103. \u00cen cazul \u00een care merge\u021bi <strong>\u00eentr-o excursie de mai multe zile<\/strong>, nu v\u0103 pute\u021bi baza pe salate sau alte feluri de m\u00e2ncare slab calorice dac\u0103 ave\u021bi nevoie de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, dac\u0103 v\u0103 plimba\u021bi timp de zece ore pe zi timp de c\u00e2teva zile consecutive, <strong>ve\u021bi arde un num\u0103r foarte mare de calorii pe care trebuie s\u0103 le completa\u021bi \u00een mod corespunz\u0103tor<\/strong>. Cum se face acest lucru? \u00cen plus fa\u021b\u0103 de biscui\u021bi, batoane, carne uscat\u0103 \u0219i conserve, pute\u021bi \u00eencerca \u0219i<a aria-label=\" mese preg\u0103tite \u00een prealabil (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/alimente-gata-preparate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">mese preg\u0103tite \u00een prealabil<\/span><\/a>, care pot fi \u00eenc\u0103lzite. \u00cen c\u00e2teva minute v\u0103 pute\u021bi delecta cu paste bolognese, pui curry sau carne de vit\u0103 cu cimbru. \u00cen acest fel, ve\u021bi furniza organismului substan\u021be nutritive de calitate, \u00eentr-o propor\u021bie optim\u0103. De asemenea, poate fi de folos \u0219i un amestec <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a><\/span> all-in-one, care are o digestibilitate excelent\u0103 \u0219i care <strong>\u00eenlocuie\u0219te \u00een mod convenabil o mas\u0103 complex\u0103.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg\" alt=\"Ce s\u0103 m\u00e2nca\u021bi la pr\u00e2nz atunci c\u00e2nd face\u021bi drume\u021bii sau excursii cu bicicleta?\" class=\"wp-image-282135\" style=\"width:843px;height:562px\" title=\"Ce s\u0103 m\u00e2nca\u021bi la pr\u00e2nz atunci c\u00e2nd face\u021bi drume\u021bii sau excursii cu bicicleta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cum_sa_alegeti_un_restaurant_potrivit\"><\/span>3. Cum s\u0103 alege\u021bi un restaurant potrivit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu dori\u021bi s\u0103 c\u0103ra\u021bi cu voi gust\u0103ri \u0219i alte cutii \u00een timpul drume\u021biei sau excursiei cu bicicleta, pute\u021bi s\u0103 <strong>m\u00e2nca\u021bi \u0219i la un restaurant<\/strong>. Pentru a face din popasul vostru o vizit\u0103 pl\u0103cut\u0103 de re\u00eemprosp\u0103tare, v\u0103 recomand\u0103m urm\u0103toarele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>Afla\u021bi din timp ce restaurante sau <strong>locuri de popas cu gust\u0103ri ave\u021bi la dispozi\u021bie pe parcurs.<\/strong><\/li>\n\n\n\n<li>Afla\u021bi <strong>ce meniu au<\/strong> \u0219i alege\u021bi o mas\u0103 potrivit\u0103.<\/li>\n\n\n\n<li>Alege\u021bi meniurile care <strong>nu ofer\u0103 doar sosuri grele \u0219i m\u00e2ncare pr\u0103jit\u0103.<\/strong><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 alege\u021bi \u00eentotdeauna<strong> o surs\u0103 de proteine de calitate suplimentat\u0103 cu carbohidra\u021bi complec\u0219i.<\/strong><\/li>\n\n\n\n<li><strong>Nu v\u0103 refuza\u021bi alimentele de care v\u0103 e poft\u0103<\/strong>. Dac\u0103 a\u021bi a\u0219teptat cu ner\u0103bdare timp de o s\u0103pt\u0103m\u00e2n\u0103 s\u0103 urca\u021bi pe munte \u0219i s\u0103 servi\u021bi g\u0103lu\u0219te de afine cu br\u00e2nz\u0103 de vaci \u0219i fri\u0219c\u0103 deasupra drept recompens\u0103, ar fi p\u0103cat s\u0103 nu o face\u021bi. <strong>V\u0103 pute\u021bi bucura de aceste mese f\u0103r\u0103 remu\u0219c\u0103ri<\/strong>, deoarece ave\u021bi un consum mare de energie. Cu toate acestea, lua\u021bi fiecare mas\u0103 \u00een context. Dac\u0103 vre\u021bi s\u0103 ave\u021bi parte de o mas\u0103 mai caloric\u0103, dar \u0219ti\u021bi c\u0103 mai ave\u021bi \u00eenc\u0103 un drum lung de parcurs, ar fi bine <strong>s\u0103 o \u00eemp\u0103r\u021bi\u021bi cu un prieten<\/strong>. Dac\u0103 nu dori\u021bi s\u0103 v\u0103 \u00eemp\u0103r\u021bi\u021bi m\u00e2ncarea \u0219i vre\u021bi o por\u021bie mai mare, mai bine v\u0103 r\u0103sf\u0103\u021ba\u021bi c\u00e2nd v\u0103 \u00eentoarce\u021bi la cazare, c\u00e2nd a\u021bi terminat orice activitate.<\/li>\n<\/ul>\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:\/\/lh3.googleusercontent.com\/t_1HS0RoEz--xEBzWTqhf47w28QADf3gRfxZzeaXujEBeJCZKmUaUqIUeJcYDQBURkPnFIG6NRWWypcx-AWkk5wYJRTRzKYI_pGsI9Stc1m35IeHnYeW9vZ5YXhj0NnJxvsusgmG\" alt=\"\" title=\"Ce gust\u0103ri sunt potrivite pentru drume\u021bii?\"\/><\/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=\"4_Cum_sa_alegeti_gustari_pentru_drumetii_sau_excursii_cu_bicicleta\"><\/span>4. Cum s\u0103 alege\u021bi gust\u0103ri pentru drume\u021bii sau excursii cu bicicleta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00e2nzul nu este singura mas\u0103 din \u00eentreaga zi. <strong>Gust\u0103rile mai mici<\/strong> sunt la fel de importante pentru a v\u0103 ajuta s\u0103 v\u0103 men\u021bine\u021bi energia pe tot parcursul activit\u0103\u021bii. Aceste gust\u0103ri mai u\u0219oare nu trebuie preg\u0103tite \u00eentr-un mod foarte complicat. Le pute\u021bi arunca pur \u0219i simplu \u00een rucsac \u0219i sunte\u021bi gata de drum. Un mare avantaj este c\u0103 sunt <strong>u\u0219or de consumat \u00een timpul mersului<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 nu trebuie s\u0103 pierde\u021bi timpul. Cu toate acestea, \u00een cazul mersului pe biciclet\u0103, v\u0103 recomand\u0103m s\u0103 v\u0103 opri\u021bi \u0219i s\u0103 savura\u021bi gustarea \u00een lini\u0219te din motive de siguran\u021b\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\">Gust\u0103ri potrivite<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>fructe proaspete &#8211; alege\u021bi fructe care s\u0103 nu se deformeze (mere, pere sau fructe de p\u0103dure \u00eentr-o cutie)<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe liofilizate<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"nuci (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"fursecuri proteice (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fursecuri-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fursecuri proteice<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjacks<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/carne-uscata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carne uscat\u0103<\/a><\/span><\/li>\n\n\n\n<li>legume<\/li>\n\n\n\n<li>chefir<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\"ReCharge gel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ReCharge gel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\"MoiM\u00fcv Protein Milkshake (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Milkshake<\/a><\/li>\n\n\n\n<li>unt de arahide<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Iar dac\u0103 sunte\u021bi buc\u0103tari pricepu\u021bi, v\u0103 pute\u021bi inspira din<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">re\u021betele noastre fitness<\/span><\/a> \u0219i v\u0103 pute\u021bi prepara propriile <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-chifle-proteice-pentru-cina-cu-rosii-uscate-si-masline\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chifle proteice<\/a><\/span> sau <a aria-label=\"biscui\u021bi cu unt de arahide  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-fursecuri-low-carb-cu-arahide\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">biscui\u021bi cu unt de arahide<\/span> <\/a>cu un con\u021binut sc\u0103zut de carbohidra\u021bi.<\/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=\"Care_este_concluzia\"><\/span>Care este concluzia?   <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a porni \u00een drume\u021bii sau \u00een excursii cu bicicleta, fi\u021bi \u00eentotdeauna con\u0219tien\u021bi de faptul c\u0103 <strong>trebuie suplimentat\u0103 o cantitate mare de energie.<\/strong> Cu siguran\u021b\u0103 nu v\u0103 ve\u021bi s\u0103tura cu un m\u0103r \u0219i o doz\u0103 de bere \u00een ziua respectiv\u0103. A\u0219adar, \u00eencerca\u021bi s\u0103 alege\u021bi <strong>alimente de \u00eenalt\u0103 calitate<\/strong>, care s\u0103 con\u021bin\u0103 \u00een primul r\u00e2nd <strong>o surs\u0103 de energie sub form\u0103 de carbohidra\u021bi<\/strong>. Ad\u0103uga\u021bi \u0219i <strong>proteine sau gr\u0103simi de \u00eenalt\u0103 calitate<\/strong> pentru un plus de sa\u021bietate. Nu v\u0103 baza\u021bi doar pe ceea ce se g\u0103se\u0219te \u00een meniurile din restaurantele de pe traseu. De asemenea, preg\u0103ti\u021bi-v\u0103 <strong>propriile gust\u0103ri \u0219i b\u0103uturi<\/strong>, \u00een func\u021bie de distan\u021ba pe care vre\u021bi s\u0103 o parcurge\u021bi. Ve\u021bi vedea c\u0103 fiecare c\u0103l\u0103torie va fi mult mai pl\u0103cut\u0103 f\u0103r\u0103 senza\u021bia de foame \u0219i de oboseal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 printre prietenii vo\u0219tri ave\u021bi vreun pasionat de drume\u021bii sau de excursii cu bicicleta, nu ezita\u021bi s\u0103 le distribui\u021bi \u0219i lor acest articol. Cu siguran\u021b\u0103 vor aprecia sfaturile practice despre cum s\u0103 se alimenteze \u00een c\u0103l\u0103torii mai lungi.<\/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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Este necesar un nivel corespunz\u0103tor de energie pentru a avea performan\u021be sportive maxime atunci c\u00e2nd face\u021bi drume\u021bii sau merge\u021bi cu bicicleta. \u00cen articolul de ast\u0103zi, v\u0103 vom sf\u0103tui cu privire la ce gust\u0103ri s\u0103 lua\u021bi cu voi, ce s\u0103 m\u00e2nca\u021bi la pr\u00e2nz \u0219i ce anume s\u0103 be\u021bi \u00een timpul unei excursii de o zi.<\/p>\n","protected":false},"author":100,"featured_media":282161,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7142,7250,7022,7298],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-288966","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-batoane-proteice","9":"tag-carbohidrati","10":"tag-fructe","11":"tag-gustari","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>Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce anume s\u0103 consuma\u021bi \u00eentr-o excursie? \u00cencerca\u021bi aceste idei de gust\u0103ri \u0219i mese, at\u00e2t pentru mersul cu bicicleta, c\u00e2t \u0219i pentru drume\u021bii.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce anume s\u0103 consuma\u021bi \u00eentr-o excursie? \u00cencerca\u021bi aceste idei de gust\u0103ri \u0219i mese, at\u00e2t pentru mersul cu bicicleta, c\u00e2t \u0219i pentru drume\u021bii.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-20T09:04:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T06:52:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta?\",\"datePublished\":\"2021-08-20T09:04:57+00:00\",\"dateModified\":\"2024-05-28T06:52:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/\"},\"wordCount\":3801,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"keywords\":[\"batoane proteice\",\"carbohidra\u021bi\",\"fructe\",\"gust\u0103ri\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/\",\"name\":\"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"datePublished\":\"2021-08-20T09:04:57+00:00\",\"dateModified\":\"2024-05-28T06:52:53+00:00\",\"description\":\"Ce anume s\u0103 consuma\u021bi \u00eentr-o excursie? \u00cencerca\u021bi aceste idei de gust\u0103ri \u0219i mese, at\u00e2t pentru mersul cu bicicleta, c\u00e2t \u0219i pentru drume\u021bii.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"width\":1200,\"height\":628,\"caption\":\"Co j\u00edst na t\u00far\u00e1ch a cyklov\u00fdletech, abyste m\u011bli dostatek energie?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta? - GymBeam Blog","description":"Ce anume s\u0103 consuma\u021bi \u00eentr-o excursie? \u00cencerca\u021bi aceste idei de gust\u0103ri \u0219i mese, at\u00e2t pentru mersul cu bicicleta, c\u00e2t \u0219i pentru drume\u021bii.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/","og_type":"article","og_title":"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta? - GymBeam Blog","og_description":"Ce anume s\u0103 consuma\u021bi \u00eentr-o excursie? \u00cencerca\u021bi aceste idei de gust\u0103ri \u0219i mese, at\u00e2t pentru mersul cu bicicleta, c\u00e2t \u0219i pentru drume\u021bii.","og_url":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/","og_site_name":"GymBeam Blog","article_published_time":"2021-08-20T09:04:57+00:00","article_modified_time":"2024-05-28T06:52:53+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta?","datePublished":"2021-08-20T09:04:57+00:00","dateModified":"2024-05-28T06:52:53+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/"},"wordCount":3801,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","keywords":["batoane proteice","carbohidra\u021bi","fructe","gust\u0103ri"],"articleSection":["Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/","url":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/","name":"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","datePublished":"2021-08-20T09:04:57+00:00","dateModified":"2024-05-28T06:52:53+00:00","description":"Ce anume s\u0103 consuma\u021bi \u00eentr-o excursie? \u00cencerca\u021bi aceste idei de gust\u0103ri \u0219i mese, at\u00e2t pentru mersul cu bicicleta, c\u00e2t \u0219i pentru drume\u021bii.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","width":1200,"height":628,"caption":"Co j\u00edst na t\u00far\u00e1ch a cyklov\u00fdletech, abyste m\u011bli dostatek energie?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/ce-anume-trebuie-sa-mancati-si-sa-beti-pentru-a-avea-suficienta-energie-in-timpul-drumetiilor-sau-al-mersului-cu-bicicleta\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 be\u021bi pentru a avea suficient\u0103 energie \u00een timpul drume\u021biilor sau al mersului cu bicicleta?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/288966","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=288966"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/288966\/revisions"}],"predecessor-version":[{"id":572033,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/288966\/revisions\/572033"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/282161"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=288966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=288966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=288966"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=288966"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=288966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}