{"id":294119,"date":"2022-02-22T14:42:11","date_gmt":"2022-02-22T13:42:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294119"},"modified":"2024-05-28T09:54:44","modified_gmt":"2024-05-28T07:54:44","slug":"cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/","title":{"rendered":"Cele mai bune 11 suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#Care_este_specificul_sporturilor_de_rezistenta\" title=\"Care este specificul sporturilor de rezisten\u021b\u0103?\">Care este specificul sporturilor de rezisten\u021b\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#De_ce_este_atat_de_importanta_alimentatia_si_aportul_optim_de_nutrienti_pentru_sportivii_de_rezistenta\" title=\"De ce este at\u00e2t de important\u0103 alimenta\u021bia \u0219i aportul optim de nutrien\u021bi pentru sportivii de rezisten\u021b\u0103?\">De ce este at\u00e2t de important\u0103 alimenta\u021bia \u0219i aportul optim de nutrien\u021bi pentru sportivii de rezisten\u021b\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#11_cele_mai_bune_suplimente_pentru_sportivii_de_rezistenta\" title=\"11 cele mai bune suplimente pentru sportivii de rezisten\u021b\u0103\">11 cele mai bune suplimente pentru sportivii de rezisten\u021b\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#1_Carbohidrati_simpli_si_complecsi_pentru_o_energie_maxima_in_timpul_performantei_sportive\" title=\"1. Carbohidra\u021bi simpli \u0219i complec\u0219i pentru o energie maxim\u0103 \u00een timpul performan\u021bei sportive\">1. Carbohidra\u021bi simpli \u0219i complec\u0219i pentru o energie maxim\u0103 \u00een timpul performan\u021bei sportive<\/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\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#2_Proteine_de_calitate_pentru_favorizarea_regenerarii_organismului\" title=\"2. Proteine de calitate pentru favorizarea regener\u0103rii organismului\">2. Proteine de calitate pentru favorizarea regener\u0103rii organismului<\/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\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#3_Electroliti_pentru_o_hidratare_optima\" title=\"3. Electroli\u021bi pentru o hidratare optim\u0103\">3. Electroli\u021bi pentru o hidratare optim\u0103<\/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\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#4_Cofeina_pentru_performante_sportive_mai_bune\" title=\"4. Cofeina pentru performan\u021be sportive mai bune\">4. Cofeina pentru performan\u021be sportive mai bune<\/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\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#5_Suplimente_complexe_pentru_articulatii_pentru_a_sustine_functionarea_corecta_a_sistemului_musculo-scheletic\" title=\"5. Suplimente complexe pentru articula\u021bii pentru a sus\u021bine func\u021bionarea corect\u0103 a sistemului musculo-scheletic\">5. Suplimente complexe pentru articula\u021bii pentru a sus\u021bine func\u021bionarea corect\u0103 a sistemului musculo-scheletic<\/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\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#6_Vitamine_si_minerale_pentru_un_sistem_imunitar_sanatos_si_pentru_sustinerea_sanatatii_generale\" title=\"6. Vitamine \u0219i minerale pentru un sistem imunitar s\u0103n\u0103tos \u0219i pentru sus\u021binerea s\u0103n\u0103t\u0103\u021bii generale\">6. Vitamine \u0219i minerale pentru un sistem imunitar s\u0103n\u0103tos \u0219i pentru sus\u021binerea s\u0103n\u0103t\u0103\u021bii generale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#7_Acizi_grasi_omega_3_pentru_o_mai_buna_regenerare\" title=\"7. Acizi gra\u0219i omega 3 pentru o mai bun\u0103 regenerare\">7. Acizi gra\u0219i omega 3 pentru o mai bun\u0103 regenerare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#8_Nitrati_pentru_un_flux_sanguin_mai_bun_si_o_performanta_sportiva_maxima\" title=\"8. Nitra\u021bi pentru un flux sanguin mai bun \u0219i o performan\u021b\u0103 sportiv\u0103 maxim\u0103\">8. Nitra\u021bi pentru un flux sanguin mai bun \u0219i o performan\u021b\u0103 sportiv\u0103 maxim\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#9_Citrulina_pentru_un_aport_mai_bun_de_nutrienti_si_oxigen_catre_muschi\" title=\"9. Citrulina pentru un aport mai bun de nutrien\u021bi \u0219i oxigen c\u0103tre mu\u0219chi\">9. Citrulina pentru un aport mai bun de nutrien\u021bi \u0219i oxigen c\u0103tre mu\u0219chi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#10_Creatina_pentru_mai_multa_energie_si_pentru_combaterea_oboselii\" title=\"10. Creatin\u0103 pentru mai mult\u0103 energie \u0219i pentru combaterea oboselii\">10. Creatin\u0103 pentru mai mult\u0103 energie \u0219i pentru combaterea oboselii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#11_BCAA_pentru_combaterea_oboselii_si_protejarii_masei_musculare\" title=\"11. BCAA pentru combaterea oboselii \u0219i protej\u0103rii masei musculare\">11. BCAA pentru combaterea oboselii \u0219i protej\u0103rii masei musculare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Activit\u0103\u021bile de rezisten\u021b\u0103 precum alergarea, ciclismul sau mersul cu rolele sunt printre cele mai populare sporturi, \u00een special \u00een lunile mai calde. De obicei, acestea nu sunt foarte intense, \u00eens\u0103 pot dura c\u00e2teva ore. <strong>\u00cen special din aceast\u0103 cauz\u0103, nivelul anumitor nutrien\u021bi poate fi epuizat, fiind necesar\u0103 suplimentarea sa \u00een timpul activit\u0103\u021bii sportive pentru a men\u021bine intensitatea<\/strong>. \u00cen plus fa\u021b\u0103 de o alimenta\u021bie optim\u0103 care s\u0103 furnizeze organismului suficient\u0103 energie, suplimentele nutritive pot fi \u0219i ele de folos. Unele dintre acestea sunt utilizate \u00eenainte sau \u00een timpul activit\u0103\u021bii \u0219i, astfel, pot sus\u021bine performan\u021ba sportiv\u0103. \u00cen acest articol ve\u021bi afla ce suplimente este indicat s\u0103 existe \u00een casa fiec\u0103rui ciclist sau alerg\u0103tor entuziast care nu este preocupat doar de bucuria mi\u0219c\u0103rii, ci \u0219i de performan\u021ba sportiv\u0103.<\/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\" id=\"care-este-specificul-sporturilor-de-rezisten\u021ba\"><span class=\"ez-toc-section\" id=\"Care_este_specificul_sporturilor_de_rezistenta\"><\/span>Care este specificul sporturilor de rezisten\u021b\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Activit\u0103\u021bile de rezisten\u021b\u0103 difer\u0103 de cele de for\u021b\u0103 nu numai prin durat\u0103, ci \u0219i prin alte caracteristici tipice, pe care le vom discuta mai jos. <span style=\"color: #ff6600\">[1\u20134]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cen mod normal, acestea dureaz\u0103 \u00eentre treizeci de minute \u0219i c\u00e2teva ore<\/strong>. Activit\u0103\u021bile care dureaz\u0103 mai mult de patru ore sunt deja considerate ultra-rezisten\u021b\u0103.<\/li>\n\n\n\n<li><strong>Acestea implic\u0103 grupuri musculare mari, <\/strong>de obicei, mu\u0219chii din jum\u0103tatea inferioar\u0103 a corpului sunt cei mai implica\u021bi.<\/li>\n\n\n\n<li><strong>Acestea sunt activit\u0103\u021bi aerobe<\/strong>, unde exist\u0103 o accelerare a ritmului cardiac, \u00een mod normal <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> cincizeci la sut\u0103 din valoarea sa maxim\u0103 pentru un anumit sportiv.<\/li>\n\n\n\n<li><strong>Rezisten\u021ba este capacitatea de a men\u021bine o anumit\u0103 intensitate a sarcinii pe o perioad\u0103 de timp<\/strong> \u0219i, astfel, de a rezista \u00eempotriva oboselii.<\/li>\n\n\n\n<li><strong>Spre exemplu, sporturile de rezisten\u021b\u0103 includ <span style=\"color: #ff6600\"><a aria-label=\"alergarea (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">alergarea<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/mersul-pe-bicicleta-poate-ajuta-la-tonifierea-picioarelor-feselor-si-la-pierderea-in-greutate-ce-alte-beneficii-mai-aduce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ciclismul<\/a><\/span>, \u00eenotul<\/strong>, patinajul, <a aria-label=\"drume\u021biile montane (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/bunastare-psihica-pierdere-in-greutate-si-somn-de-calitate-ce-alte-beneficii-ofera-iesirile-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">drume\u021biile<\/span> <span style=\"color: #ff6600\">montane<\/span><\/a>, triatlonul, precum \u0219i exerci\u021biile la aparatul de v\u00e2slit sau la biciclet\u0103.<\/li>\n\n\n\n<li><strong>Sportivii de rezisten\u021b\u0103 au cerin\u021be mai mari de consum de energie<\/strong>, deoarece ace\u0219tia ard multe calorii \u00een timpul activit\u0103\u021bii prelungite.<\/li>\n\n\n\n<li><strong>Sportivii de rezisten\u021b\u0103 au adesea un raport mai mare de carbohidra\u021bi \u00een alimenta\u021bia lor.<\/strong> De regul\u0103, acesta reprezint\u0103 mai mult de 60% din aportul total de energie fa\u021b\u0103 de persoanele inactive sau sportivii de for\u021b\u0103. Ace\u0219tia \u00eencearc\u0103 s\u0103 maximizeze aportul de glicogen muscular (carbohidra\u021bi de rezerv\u0103), care este apoi convertit \u00een timpul performan\u021bei sportive \u00een energie, utilizat de mu\u0219chii care lucreaz\u0103.<\/li>\n\n\n\n<li><strong>O activitate prelungit\u0103 cauzeaz\u0103 transpira\u021bie excesiv\u0103 \u0219i pierderea electroli\u021bilor<\/strong>. Odat\u0103 cu transpira\u021bia, nu doar lichidele p\u0103r\u0103sesc corpul, ci \u0219i minerale importante numite <span style=\"color: #ff6600\"><a aria-label=\"electroli\u021bi (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">electroli\u021bi<\/a><\/span>, cum ar fi cloruri, sodiu, <span style=\"color: #ff6600\"><a aria-label=\"magneziu (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magneziu<\/a><\/span>, potasiu \u0219i calciu \u0219i care sunt importante pentru func\u021bia muscular\u0103 optim\u0103 \u0219i, \u00een esen\u021b\u0103, pentru \u00eentregul organism. De exemplu, <strong>un nivel sc\u0103zut de magneziu \u0219i calciu<\/strong> este asociat cu contrac\u021bii musculare \u0219i<strong> crampe mai frecvente<\/strong>. Prin urmare, sportivii trebuie s\u0103 se hidrateze \u00een mod corespunz\u0103tor \u0219i s\u0103-\u0219i suplimenteze nivelurile pierdute ale acestor minerale.<\/li>\n\n\n\n<li><strong>Pe parcursul mai multor ore de activitate, sportivii \u00ee\u0219i suplimenteaz\u0103 adesea \u0219i nivelul de energie pe l\u00e2ng\u0103 lichide<\/strong>, cel mai frecvent sub form\u0103 de carbohidra\u021bi simpli u\u0219or de absorbit (<span style=\"color: #ff6600\">geluri<\/span>, <span style=\"color: #ff6600\">b\u0103uturi ionice<\/span> sau batoane) \u0219i u\u0219or de digerat.<\/li>\n\n\n\n<li><strong>Sportivii de rezisten\u021b\u0103 au nevoie de un aport mai mare de proteine dec\u00e2t persoanele non-sportive<\/strong>. Acest lucru se datoreaz\u0103 \u00een principal cerin\u021belor crescute ale organismului de regenerare, men\u021binere a masei musculare \u0219i a func\u021biei imune corespunz\u0103toare \u00een timpul performan\u021bei sportive solicitante. Sportivii de rezisten\u021b\u0103 sunt, \u00een general, sf\u0103tui\u021bi s\u0103 aib\u0103 un aport de aproximativ <strong>1,2-1,4 g de proteine<\/strong> pe kilogram de greutate corporal\u0103. \u00cen schimb, o cantitate de 0,8 p\u00e2n\u0103 la 1 g de proteine pe kilogram de greutate corporal\u0103 este suficient\u0103 pentru persoanele non-sportive.<\/li>\n<\/ul>\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\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1124x749.jpg\" alt=\"De ce sunt importante suplimentele alimentare pentru sportivii de rezisten\u021b\u0103?\" class=\"wp-image-291280\" style=\"width:843px;height:562px\" title=\"De ce sunt importante suplimentele alimentare pentru sportivii de rezisten\u021b\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"de-ce-este-atat-de-importanta-alimenta\u021bia-\u0219i-aportul-optim-de-nutrien\u021bi-pentru-sportivii-de-rezisten\u021ba\"><span class=\"ez-toc-section\" id=\"De_ce_este_atat_de_importanta_alimentatia_si_aportul_optim_de_nutrienti_pentru_sportivii_de_rezistenta\"><\/span>De ce este at\u00e2t de important\u0103 alimenta\u021bia \u0219i aportul optim de nutrien\u021bi pentru sportivii de rezisten\u021b\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alerg\u0103torii de rezisten\u021b\u0103, \u00eenot\u0103torii sau bicicli\u0219tii au nevoie s\u0103 primeasc\u0103 macronutrien\u021bi (proteine, carbohidra\u021bi, gr\u0103simi) \u0219i micronutrien\u021bi (<a href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" aria-label=\"vitamine  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">vitamine<\/span> <\/a>\u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/minerale-1\" target=\"_blank\" aria-label=\"minerale (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale<\/a><\/span>) mai mult dec\u00e2t sportivii recrea\u021bionali sau persoanele inactive. Acestea sunt ob\u021binute din alimenta\u021bie \u0219i, adesea, pot fi suplimentate \u0219i cu ajutorul suplimentelor nutritive pentru a se asigura aportul adecvat al acestor substan\u021be.&nbsp; &nbsp; <span style=\"color: #ff6600\">&nbsp;[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\" id=\"1-sus\u021bin-regenerarea-organismului\"><strong>1. Sus\u021bin regenerarea organismului<\/strong><\/h3>\n\n\n\n<p>Reaprovizionarea carbohidra\u021bilor \u0219i proteinelor dup\u0103 sport este important\u0103 pentru ini\u021bierea proceselor de regenerare \u00een organism. Acestea sunt extrem de importante pentru recuperarea rapid\u0103 a depozitelor de glicogen, dar \u0219i prin antrenarea fibrelor musculare deteriorate.<\/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\" id=\"2-importante-pentru-men\u021binerea-sau-atingerea-greuta\u021bii-optime\"><strong>2. Importante pentru men\u021binerea sau atingerea greut\u0103\u021bii optime<\/strong><\/h3>\n\n\n\n<p>Prin reducerea sau cre\u0219terea aportului de energie din alimenta\u021bie, sportivii intr\u0103 \u00eentr-un deficit sau un surplus caloric. Acest lucru le permite s\u0103 piard\u0103 sau s\u0103 c\u00e2\u0219tige \u00een greutate \u00een func\u021bie de obiectivul dorit. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre pierderea \u00een greutate, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong>Cum \u0219i c\u00e2nd s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos pentru a pierde \u00een greutate f\u0103r\u0103 diet\u0103?<\/strong><\/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\" id=\"3-reduc-riscul-de-accidentare\"><strong>3. Reduc riscul de accidentare<\/strong><\/h3>\n\n\n\n<p>Aportul corespunz\u0103tor de energie, proteine, carbohidra\u021bi, gr\u0103simi, dar \u0219i de vitamine \u0219i minerale sus\u021bine func\u021bionarea corect\u0103 a sistemului imunitar \u0219i a celui locomotor (articula\u021bii, oase, mu\u0219chi, tendoane). Riscul de accidentare este, de asemenea, redus cu ajutorul unei hidrat\u0103ri optime, care este esen\u021bial\u0103 pentru articula\u021bii, spre exemplu.<\/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\" id=\"4-sus\u021bin-performan\u021ba-sportiva\"><strong>4. Sus\u021bin performan\u021ba sportiv\u0103<\/strong><\/h3>\n\n\n\n<p>\u00cen timpul sportului, organismul apeleaz\u0103 la rezervele de energie disponibile rapid (glicogen muscular), dar acestea nu dureaz\u0103 pentru totdeauna \u0219i sunt adesea epuizate rapid. Cu ajutorul unei reaprovizion\u0103ri regulate de energie sub form\u0103 de carbohidra\u021bi complec\u0219i (\u00eenainte \u0219i dup\u0103 sarcina sportiv\u0103) \u0219i carbohidra\u021bi simpli (\u00een timpul sarcinii sportive), un sportiv poate produce de obicei performan\u021be mai intense \u0219i mai bune. Dac\u0103 dori\u021bi mai multe sfaturi despre gust\u0103ri adecvate \u00een timpul activit\u0103\u021bilor de rezisten\u021b\u0103, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong>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?<\/strong><\/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\" id=\"5-reduc-senza\u021bia-de-oboseala\"><strong>5. Reduc senza\u021bia de oboseal\u0103<\/strong><\/h3>\n\n\n\n<p>Aportul corespunz\u0103tor de micronutrien\u021bi specifici precum <span style=\"color: #ff6600\">vitaminele B<\/span>, <span style=\"color: #ff6600\">vitamina C<\/span>, <span style=\"color: #ff6600\">magneziu<\/span> \u0219i <span style=\"color: #ff6600\"><a aria-label=\"fier (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fier<\/a><\/span> contribuie la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare. Aceste substan\u021be se g\u0103sesc \u00een mod obi\u0219nuit \u00een alimente \u0219i suplimente. Cu toate acestea, situa\u021bia este ceva mai complicat\u0103, iar nevoia de a avea suficient\u0103 energie \u00een timpul zilei, pe l\u00e2ng\u0103 alimenta\u021bie, este completat\u0103 \u0219i de o <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerare<\/a><\/span> optim\u0103, <span style=\"color: #ff6600\"><a aria-label=\"somn (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">somn<\/a><\/span>, <a aria-label=\"gestionarea stresului (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">gestionarea<\/span> <span style=\"color: #ff6600\">stresului<\/span><\/a> \u0219i un plan de antrenament bine stabilit.<\/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=\"725\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1124x725.jpg\" alt=\"Ce suplimente nutritive trebuie s\u0103 ia alerg\u0103torii \u0219i bicicli\u0219tii?\" class=\"wp-image-289781\" style=\"width:843px;height:544px\" title=\"Ce suplimente nutritive trebuie s\u0103 ia alerg\u0103torii \u0219i bicicli\u0219tii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1536x991.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-2048x1321.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"11-cele-mai-bune-suplimente-pentru-sportivii-de-rezisten\u021ba\"><span class=\"ez-toc-section\" id=\"11_cele_mai_bune_suplimente_pentru_sportivii_de_rezistenta\"><\/span>11 cele mai bune suplimente pentru sportivii de rezisten\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unele dintre aceste suplimente contribuie la \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive, altele sus\u021bin regenerarea \u0219i func\u021bionarea corespunz\u0103toare a masei musculare sau a articula\u021biilor. <strong>Care este efectul lor, ce doze se pot administra \u0219i care este cel mai bun moment pentru a le lua?<\/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\" id=\"1-carbohidra\u021bi-simpli-\u0219i-complec\u0219i-pentru-o-energie-maxima-in-timpul-performan\u021bei-sportive\"><span class=\"ez-toc-section\" id=\"1_Carbohidrati_simpli_si_complecsi_pentru_o_energie_maxima_in_timpul_performantei_sportive\"><\/span>1. Carbohidra\u021bi simpli \u0219i complec\u0219i pentru o energie maxim\u0103 \u00een timpul performan\u021bei sportive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masa muscular\u0103 ador\u0103 carbohidra\u021bii. Atunci c\u00e2nd sportivii trebuie s\u0103 decid\u0103 dac\u0103 s\u0103 consume carbohidra\u021bi, gr\u0103simi sau proteine ca \u0219i combustibil, ace\u0219tia prefer\u0103 carbohidra\u021bii. Acest lucru se datoreaz\u0103 faptului c\u0103 sunt u\u0219or de digerat \u0219i pot fi utiliza\u021bi rapid pentru a avea energie \u00een timpul antrenamenului. <strong>Carbohidra\u021bii sunt metaboliza\u021bi \u00een glucoz\u0103 \u00een organism, care este apoi utilizat\u0103 pentru activitatea creierului sau a masei musculare sau stocat\u0103 \u00een mu\u0219chi sau ficat sub form\u0103 de glicogen de rezerv\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Depozitele de glicogen sunt esen\u021biale pentru performan\u021ba unui sportiv de rezisten\u021b\u0103<\/strong>. De obicei, atunci c\u00e2nd acestea se epuizeaz\u0103, se instaleaz\u0103 \u0219i oboseala iar performan\u021ba sportiv\u0103 se deterioreaz\u0103 semnificativ. Organismul mediu unui sportiv este capabil s\u0103 stocheze aproximativ 600 g de glicogen. Dintre acestea, aproximativ <strong>80-100 g sunt glicogen hepatic \u0219i 300-500 g glicogen muscular<\/strong>, care serve\u0219te doar ca surs\u0103 de energie pentru antrenament. Aprovizionarea cu carbohidra\u021bi este foarte limitat\u0103 \u0219i destul de rapid epuizat\u0103. Prin urmare, este important s\u0103 suplimenta\u021bi nivelul de carbohidra\u021bi \u00een timpul zilei \u0219i adesea \u00een timpul activit\u0103\u021bii sportive.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-750x1124.jpg\" alt=\"Sportivii de rezisten\u021b\u0103 \u0219i aportul de carbohidra\u021bi\" class=\"wp-image-289792\" title=\"Sportivii de rezisten\u021b\u0103 \u0219i aportul de carbohidra\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-scaled.jpg 1709w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Prin urmare, sportivii de rezisten\u021b\u0103 \u00ee\u0219i pot maximiza cantitatea de glicogen muscular stocat prin alimenta\u021bie \u0219i suplimente nutritive. Cel mai eficient mod de a face acest lucru este <strong>s\u0103 v\u0103 cre\u0219te\u021bi aportul de carbohidra\u021bi<\/strong> (\u00een practic\u0103 p\u00e2n\u0103 la 60% sau mai mult din aportul zilnic total), <strong>s\u0103 ave\u021bi un plan de antrenament bine conceput \u0219i s\u0103 v\u0103 odihni\u021bi suficient.<\/strong> <span style=\"color: #ff6600\">[8-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplimentele alimentare vor ajuta, de asemenea, \u00een suplimentarea aportului de carbohidra\u021bi \u00een timpul zilei \u0219i \u00een timpul antrenamentului. \u00cens\u0103, va fi extrem de greu s\u0103 consuma\u021bi aproximativ 450 g de carbohidra\u021bi \u00een fiecare zi cu un aport energetic de 3.000 kcal printr-o alimenta\u021bie solid\u0103, mai ales \u00een cazul activit\u0103\u021bii sportive obi\u0219nuite pe parcursul mai multor ore.<span style=\"color: #ff6600\"> [8\u201310]<\/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\" id=\"doza-recomandata-de-carbohidra\u021bi\">Doza recomandat\u0103 de carbohidra\u021bi<\/h3>\n\n\n\n<p>Alerg\u0103torii, bicicli\u0219tii \u0219i al\u021bi sportivi de rezisten\u021b\u0103 sunt, \u00een general, <strong>sf\u0103tui\u021bi s\u0103 consume zilnic \u00eentre 5 \u0219i 12 g de carbohidra\u021bi pe kg de greutate corporal\u0103<\/strong>. Cantitatea zilnic\u0103 depinde \u00een principal de volumul total de antrenament, urmat de intensitatea \u0219i durata activit\u0103\u021bii. Cu c\u00e2t dureaz\u0103 mai mult exerci\u021biul, cu at\u00e2t este mai mare cererea de carbohidra\u021bi din partea organismului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul activit\u0103\u021bii sportive se recomand\u0103 s\u0103 consuma\u021bi \u00eentre <strong>30 \u0219i 60 g<\/strong> de carbohidra\u021bi simpli la fiecare or\u0103. \u00cen cazul activit\u0103\u021bilor (curselor) care dureaz\u0103 mai mult de 2,5 ore, acest aport poate <strong>cre\u0219te la 90 g<\/strong>, cu o combina\u021bie de 2:1 de glucoz\u0103 \u0219i fructoz\u0103. Aceasta este capacitatea maxim\u0103 utilizabil\u0103 a sistemului nostru digestiv, <strong>\u00eens\u0103 depinde \u00eentotdeauna de obiceiurile individuale \u0219i de toleran\u021ba fiec\u0103ruia<\/strong>. Pentru unele persoane, aportul mai mare de carbohidra\u021bi \u00een timpul exerci\u021biilor poate provoca probleme digestive. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-carbohidra\u021bi\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi carbohidra\u021bi?<\/h3>\n\n\n\n<p>Carbohidra\u021bii pot fi suplimenta\u021bi <strong>\u00een orice moment al zilei<\/strong>. Carbohidra\u021bii complec\u0219i sub form\u0103 de suplimente sunt de obicei folosi\u021bi de sportivi cu o perioad\u0103 bine stabilit\u0103 <strong>\u00eenainte \u0219i dup\u0103 antrenament<\/strong>. Comparativ cu carbohidra\u021bii rapizi, ace\u0219tia sunt digera\u021bi mai \u00eencet \u0219i mai eficient, sus\u021bin aprovizionarea stabil\u0103 cu energie \u0219i fac adesea parte din lista de ingrediente a gainerelor, de obicei sub forma de Palatinosy\u2122 (izomaltuloz\u0103). Gainerele con\u021bin un amestec de carbohidra\u021bi \u00eence\u021bi \u0219i rapizi, proteine \u0219i, de cele mai multe ori, vitamine \u0219i minerale. Un astfel de gainer devine apoi un mijloc corespunz\u0103tor de alimentare cu energie \u0219i substan\u021be nutritive esen\u021biale \u00een orice moment al zilei, mai ales \u00een cazurile \u00een care exist\u0103 probleme \u00een ceea ce prive\u0219te acest aport de energie prin alimente solide. A\u0219adar, nutri\u021bia lichid\u0103 este mult mai u\u0219or \u0219i mai rapid de digerat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen timpul performan\u021bei sportive, carbohidra\u021bii rapizi sunt ideali<\/strong> sub form\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\"geluri energizante (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">geluri energizante<\/a><\/span> bine absorbite, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/dextroza-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"dextroz\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dextroz\u0103<\/a><\/span> (zah\u0103r din struguri), carbohidratul u\u0219or digerabil brevetat din porumbul <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vitargo-energy-gymbeam.html\" target=\"_blank\" aria-label=\"Vitargo\u00ae (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitargo\u00ae<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" aria-label=\"maltodextrin\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin\u0103<\/a><\/span> amestecat \u00eentr-o b\u0103utur\u0103.<\/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=\"41200,55519,72595,104746,105724\" ><\/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<h2 class=\"wp-block-heading\" id=\"2-proteine-de-calitate-pentru-favorizarea-regenerarii-organismului\"><span class=\"ez-toc-section\" id=\"2_Proteine_de_calitate_pentru_favorizarea_regenerarii_organismului\"><\/span>2. Proteine de calitate pentru favorizarea regener\u0103rii organismului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Formarea \u0219i descompunerea proteinelor are loc \u00een mod constant \u00een organismul uman. Masa muscular\u0103 deteriorat\u0103 \u00een urma antrenamentului trebuie regenerat\u0103 nu numai dup\u0103 antrenamentul de for\u021b\u0103, ci \u0219i dup\u0103 activitatea de rezisten\u021b\u0103. Din aceast\u0103 cauz\u0103, produc\u021bia de proteine noi cre\u0219te cu aproximativ 10 &#8211; 80% \u00een urm\u0103toarele aproximativ 24 de ore. \u00cen plus, performan\u021bele sportive care dureaz\u0103 c\u00e2teva ore pot duce la epuizarea organismului, folosind \u0219i proteinele ca surs\u0103 de energie. <strong>O protein\u0103 de \u00eenalt\u0103 calitate este o astfel de solu\u021bie rapid\u0103 \u0219i eficient\u0103 pentru a sus\u021bine regenerarea \u0219i a pentru a ob\u021bine cantit\u0103\u021bi optime de proteine \u00een alimenta\u021bie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Standardul suprem al nutri\u021biei sportive este <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"proteina din zer (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina din zer<\/a><\/span>, care con\u021bine to\u021bi aminoacizii necesari \u00een cantit\u0103\u021bi suficiente. Dac\u0103 sportivii prefer\u0103 mai multe surse de proteine pe baz\u0103 de plante, ace\u0219tia pot folosi o <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein\u0103 vegetal\u0103 multi-component\u0103<\/a><\/span> de \u00eenalt\u0103 calitate care s\u0103 con\u021bin\u0103 un amestec de <a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" aria-label=\"proteine din maz\u0103re (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">proteine<\/span> <span style=\"color: #ff6600\">din maz\u0103re<\/span><\/a>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-canepa-vanavita.html\" target=\"_blank\" aria-label=\"c\u00e2nep\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00e2nep\u0103<\/a><\/span> \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/rice-protein-1000-g-gymbeam.html\" class=\"ek-link\">orez<\/a><\/span> pentru a ob\u021bine cel mai bun spectru de aminoacizi posibil. <span style=\"color: #ff6600\">[12-13]<\/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\" id=\"recomandari-privind-aportul-de-proteine\">Recomand\u0103ri privind aportul de proteine<\/h3>\n\n\n\n<p>Sportivilor de rezisten\u021b\u0103 li se recomand\u0103 s\u0103 aib\u0103 \u00een total \u00eentre <strong>1,2 \u0219i 1,4 g de proteine<\/strong> pe kilogram de greutate corporal\u0103 (kg\/TH) pe zi. \u00cen cazul \u00een care ace\u0219tia \u00eencearc\u0103 s\u0103-\u0219i dezvolte masa muscular\u0103, pot cre\u0219te acest aport p\u00e2n\u0103 la <strong>2g pe kg\/TH<\/strong>. Unele dintre aceste nevoi pot fi satisf\u0103cute cu proteine de \u00eenalt\u0103 calitate. <strong>De obicei, pot exista aproximativ dou\u0103 doze zilnice de proteine<\/strong>, una corespunz\u00e2nd aproximativ cu <strong>20 &#8211; 40 g de pulbere<\/strong>. <span style=\"color: #ff6600\">Batoanele proteice<\/span>, care con\u021bin p\u00e2n\u0103 la 23 g de proteine pe por\u021bie, sunt, de asemenea, de mare ajutor \u00een suplimentarea aportului de proteine. <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<h3 class=\"wp-block-heading\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-proteine\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi proteine?<\/h3>\n\n\n\n<p>Proteinele se diger\u0103 cel mai rapid dup\u0103 amestecul lor \u00een ap\u0103 sau lapte cu con\u021binut sc\u0103zut de gr\u0103simi. Acest lucru este deosebit de util atunci c\u00e2nd un sportiv are nevoie rapid de un aport de proteine \u0219i se \u00eent\u00e2mpl\u0103 \u00een special <strong>\u00eenainte de antrenament<\/strong> \u00een cazul unei perioade mai lungi de timp de la ultima mas\u0103 sau <strong>dup\u0103 antrenament<\/strong>, c\u00e2nd regenerarea trebuie s\u0103 \u00eenceap\u0103 rapid prin refacerea masei musculare deteriorate. \u00cen timpul zilei, pulberea proteic\u0103 poate fi consumat\u0103 pentru a suplimenta aportul provenit din alimentele proteice de \u00eenalt\u0103 calitate, prin ad\u0103ugarea acesteia \u00een <strong>terci<\/strong>, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-delicioase-si-pufoase-in-trei-feluri\/\" target=\"_blank\" aria-label=\"cl\u0103tite (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103tite<\/a><\/strong> <\/span>sau <strong>smoothie<\/strong>-uri. \u00cen timpul zilei, \u00een general, se recomand\u0103 consumul a <strong>0,3 g de proteine pe kg de greutate corporal\u0103 la fiecare 3-5 ore<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aceea\u0219i doz\u0103 ar trebui s\u0103 fie \u00een general suficient\u0103 pentru un sportiv de rezisten\u021b\u0103 \u00eenainte \u0219i dup\u0103 antrenament<\/strong>. \u00cen cazul <strong>antrenamentelor prelungite de mare intensitate<\/strong>, suplimentarea proteinelor este necesar\u0103 \u0219i \u00een timpul activit\u0103\u021bii sportive, la o rat\u0103 de <strong>0,25g per kg\/TH \u00een fiecare or\u0103<\/strong>. <span style=\"color: #ff6600\">[11]<\/span><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1124x750.jpeg\" alt=\"Ce proteine s\u0103 consuma\u021bi \u00een timpul sporturilor de rezisten\u021b\u0103?\" class=\"wp-image-289997\" style=\"width:843px;height:563px\" title=\"Ce proteine s\u0103 consuma\u021bi \u00een timpul sporturilor de rezisten\u021b\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3-electroli\u021bi-pentru-o-hidratare-optima\"><span class=\"ez-toc-section\" id=\"3_Electroliti_pentru_o_hidratare_optima\"><\/span>3. Electroli\u021bi pentru o hidratare optim\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul unui aport insuficient de lichide, transpira\u021bie excesiv\u0103 (pierderi mari de ap\u0103) sau o combina\u021bie dintre aceste dou\u0103 situa\u021bii, poate rezulta <strong>deshidratarea<\/strong> sportivilor. Acest lucru se m\u0103soar\u0103 \u00een mod normal prin pierderea \u00een greutate. <strong>O sc\u0103dere \u00een greutate de 2% poate \u00eensemna o \u00eenr\u0103ut\u0103\u021bire a performan\u021bei sportive<\/strong> \u0219i este cauzat\u0103 de faptul c\u0103, spre exemplu, transpira\u021bia este redus\u0103 \u00een urma pierderii complete de ap\u0103 iar corpul nu se poate r\u0103cori \u00een mod eficient. \u00cen plus, este redus \u0219i transportul oxigenului c\u0103tre masa muscular\u0103 care lucreaz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Atunci c\u00e2nd transpira\u021bi, pierde\u021bi nu numai ap\u0103 din organism, ci \u0219i minerale specifice<\/strong>. Acestea se numesc electroli\u021bi \u0219i includ cloruri, sodiu, magneziu, potasiu \u0219i calciu \u0219i sunt importante pentru <strong>buna func\u021bionare a inimii, creierului, masei musculare \u0219i, de asemenea, ajut\u0103 la reducerea senza\u021biei de oboseal\u0103.<\/strong> De asemenea, acestea sunt importante \u0219i \u00een gestionarea apei din organism iar <strong>lipsa lor poate fi resim\u021bit\u0103 sub form\u0103 de cre\u0219tere a oboselii, prin spasme musculare sau grea\u021b\u0103<\/strong>. De obicei, sportivii de rezisten\u021b\u0103 pierd 4 &#8211; 10 litri de ap\u0103 \u0219i 3500 &#8211; 7000 mg de sodiu \u00eentr-o singur\u0103 zi. <span style=\"color: #ff6600\">[14-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din aceste motive, este esen\u021bial ca sportivii care petrec c\u00e2teva ore alerg\u00e2nd sau merg\u00e2nd cu bicicleta s\u0103 se hidrateze nu numai cu ap\u0103, ci \u0219i cu electroli\u021bi \u00een timpul antrenamentului. \u00cen acela\u0219i timp, <strong>este indicat ca ace\u0219tia s\u0103-\u0219i monitorizeze episoadele de sete \u0219i culoarea urinei<\/strong>. Atunci c\u00e2nd culoarea este de un galben \u00eenchis spre maroniu, este posibil ca deshidratarea s\u0103 se fi instalat deja \u00een organism. \u00cen schimb, o culoare prea deschis\u0103 \u00een urin\u0103 indic\u0103 o hiperhidratare.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-749x1124.jpg\" alt=\"C\u00e2t de multe lichide trebuie s\u0103 consuma\u021bi \u00een timpul activit\u0103\u021bii sportive?\" class=\"wp-image-289820\" title=\"C\u00e2t de multe lichide trebuie s\u0103 consuma\u021bi \u00een timpul activit\u0103\u021bii sportive?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"aportul-recomandat-de-lichide-\u0219i-electroli\u021bi\">Aportul recomandat de lichide \u0219i electroli\u021bi<\/h3>\n\n\n\n<p>Aportul de lichide depinde \u00eentotdeauna de temperatura ambiental\u0103, de lungimea \u0219i intensitatea sarcinii \u0219i de greutatea sportivului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Conform standardelor, se recomand\u0103 s\u0103 be\u021bi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml de lichide cu 2 ore \u00eenainte de a face sport<\/li>\n\n\n\n<li>125 &#8211; 250 ml imediat \u00eenainte de a depune efort<\/li>\n\n\n\n<li>125 &#8211; 250 ml la fiecare 10 &#8211; 20 de minute \u00een timpul antrenamentului<\/li>\n\n\n\n<li>Dup\u0103 antrenament, se recomand\u0103 s\u0103 be\u021bi 150% din pierderile de lichide (de exemplu, \u00een cazul \u00een care c\u00e2nt\u0103ri\u021bi cu 1 kg mai pu\u021bin dup\u0103 antrenament, ar trebui s\u0103 completa\u021bi treptat 1,5 litri de lichide)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, este recomandabil s\u0103 v\u0103 completa\u021bi nivelul de electroli\u021bi atunci c\u00e2nd face\u021bi exerci\u021bii fizice mai mult de dou\u0103 ore sau dac\u0103 transpira\u021bi mai mult (medii fierbin\u021bi). Prin transpira\u021bie, cel mai mult se pierde sodiul. Acest lucru se recomand\u0103 s\u0103 fie suplimentat la <strong>300 &#8211; 600 mg pe or\u0103<\/strong>. <span style=\"color: #ff6600\">[11-18]<\/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\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-electroli\u021bi\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi electroli\u021bi?<\/h3>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bauturi\" target=\"_blank\" aria-label=\"B\u0103uturile ionice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u0103uturile ionice<\/a><\/span><\/strong> sunt o alegere ideal\u0103 pentru reaprovizionarea simultan\u0103 a mineralelor \u0219i lichidelor. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\"Concentratul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Concentratul<\/a><\/span> pentru b\u0103uturi trebuie amestecat numai cu ap\u0103 \u0219i consumat \u00een timpul activit\u0103\u021bii sportive. \u00cen majoritatea cazurilor, aceste b\u0103uturi con\u021bin, de asemenea, carbohidra\u021bi rapizi pentru a asigura reaprovizionarea cu energie. <span style=\"color: #ff6600\">Tabletele<\/span> electrolitice care sunt pur \u0219i simplu luate cu ap\u0103 pot fi, de asemenea, utile \u00een timpul unei excursii de c\u00e2teva ore sau \u00eentr-o plimbare solicitant\u0103 cu bicicleta. Cu toate acestea, ar trebui s\u0103 urm\u0103ri\u021bi \u00eentotdeauna compozi\u021bia b\u0103uturii \u0219i, eventual, s\u0103 o completa\u021bi cu alte substan\u021be pentru a atinge aportul idea de \u201eioni\u201d \u00een ceea ce prive\u0219te natura antrenamentului.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-cofeina-pentru-performan\u021be-sportive-mai-bune\"><span class=\"ez-toc-section\" id=\"4_Cofeina_pentru_performante_sportive_mai_bune\"><\/span>4. Cofeina pentru performan\u021be sportive mai bune<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\"Cofeina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cofeina<\/a><\/span> este una dintre cele mai cunoscute stimulente<\/strong>, consumat\u0103 adesea sub form\u0103 de b\u0103utur\u0103 \u00eenainte sau \u00een timpul activit\u0103\u021bii sportive. Nu numai c\u0103 aceasta poate oferi un boost de energie \u00eenainte de antrenament, dar poate<strong> \u00eembun\u0103t\u0103\u021bi \u0219i performan\u021ba sportiv\u0103 general\u0103<\/strong>. Acest lucru se datoreaz\u0103 \u00een principal faptului c\u0103 <strong>reduce oboseala \u0219i durerea resim\u021bit\u0103<\/strong>. Cofeina poate bloca activitatea adenozinei, care afecteaz\u0103 sistemul nervos, ceea ce provoac\u0103 oboseal\u0103. \u00cen acela\u0219i timp, cofeina sus\u021bine excre\u021bia de endorfin\u0103, ceea ce reduce percep\u021bia durerii. \u00cen timpul antrenamentului este util\u0103 pentru descompunerea gr\u0103simii \u00een energie. Acest lucru poate duce la o cre\u0219tere a glicogenului, a c\u0103rui sc\u0103dere este asociat\u0103 cu performan\u021be sportive slabe. Acestea sunt toate motivele pentru care sportivii de rezisten\u021b\u0103 ar trebui s\u0103 ia \u00een considerare includerea cofeinei \u00een planul de suplimentare. <span style=\"color: #ff6600\">[19-20]<\/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\" id=\"aportul-recomandat-de-cofeina\">Aportul recomandat de cofein\u0103<\/h3>\n\n\n\n<p>Conform unor studii, <strong>o doz\u0103 de 3 &#8211; 6 mg cofein\u0103 pe kilogram de greutate corporal\u0103<\/strong> \u00een intervalul de 30 &#8211; 90 de minute \u00eenainte de antrenament este considerat\u0103 eficient\u0103. Aceea\u0219i cantitate poate fi ad\u0103ugat\u0103 \u0219i \u00een timpul activit\u0103\u021bilor sportive, dac\u0103 este necesar. \u00cen plus, dup\u0103 antrenament, o doz\u0103 de cofein\u0103 (3 mg kg \/ TH) \u00een combina\u021bie cu o surs\u0103 de carbohidra\u021bi poate sus\u021bine \u00een mod eficient reaprovizionarea cu glicogen, \u00eens\u0103 trebuie trebuie urm\u0103rit \u00eentotdeauna aportul de cofein\u0103 pe toat\u0103 durata zilei pentru a evita dep\u0103\u0219irea a 400 mg. Aceast\u0103 doz\u0103 este perfect\u0103 pe termen lung pentru un adult s\u0103n\u0103tos cu o greutate de 70 kg, potrivit Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentar\u0103 (EFSA). <span style=\"color: #ff6600\">[21]<\/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\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-cofeina\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi cofein\u0103?<\/h3>\n\n\n\n<p><strong>La o doz\u0103 de 3 p\u00e2n\u0103 la 6 mg \/ kg \/ TH \u00eenainte, \u00een timpul sau dup\u0103 antrenamen<\/strong>t. Suplimentele alimentare ce con\u021bin cofein\u0103 sunt sub form\u0103 de tablete, b\u0103uturi energizante sau b\u0103uturi RTD ce con\u021bin \u0219i BCAA, vitamine \u0219i minerale. <\/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\" id=\"5-suplimente-complexe-pentru-articula\u021bii-pentru-a-sus\u021bine-func\u021bionarea-corecta-a-sistemului-musculo-scheletic\"><span class=\"ez-toc-section\" id=\"5_Suplimente_complexe_pentru_articulatii_pentru_a_sustine_functionarea_corecta_a_sistemului_musculo-scheletic\"><\/span>5. Suplimente complexe pentru articula\u021bii pentru a sus\u021bine func\u021bionarea corect\u0103 a sistemului musculo-scheletic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Activit\u0103\u021bile prelungite de alergare sau mers cu bicicleta sunt o provocare nu numai pentru mu\u0219chi, ci \u0219i pentru articula\u021bii, ligamente \u0219i alte componente ale sistemului musculo-scheletic. \u00cen special \u00een cazul alerg\u0103torilor, cartilajul articula\u021biilor este cel mai expus riscului de accidentare \u0219i poate fi deteriorat \u00een urma presiunii aplicate asupra acestuia. Acest lucru poate duce la dureri \u0219i dificult\u0103\u021bi de mi\u0219care. Cartilajul este format din mai multe componente, inclusiv sulfat de condroitin\u0103, sulfat de glucozamin\u0103 \u0219i dou\u0103 tipuri de colagen, <strong>importante pentru func\u021bionarea corect\u0103 \u0219i mobilitatea articula\u021biilor<\/strong>. Colagenul este deosebit de important pentru rezisten\u021ba cartilajului. Condroitina \u0219i glucozamina au grij\u0103 de nutri\u021bia corespunz\u0103toare a cartilajelor \u0219i sus\u021bin produc\u021bia de colagen. Prin suplimentarea acestora, pute\u021bi cre\u0219te \u00een mod eficient cantitatea acestor substan\u021be din organism, sporind capacitatea regenerativ\u0103 natural\u0103 a cartilajului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Potrivit mai multor studii, aportul de glucozamin\u0103 \u0219i condroitin\u0103 din suplimentele nutritive poate duce la reducerea durerii \u0219i \u00eembun\u0103t\u0103\u021birea mobilit\u0103\u021bii articula\u021biilor deteriorate<\/strong>. MSM (metilsulfonilmetan), care are \u0219i efecte antiinflamatorii, face adesea parte din suplimentele nutritive complexe pentru articula\u021bii. Efectele acestor substan\u021be sunt astfel complementare \u0219i, prin urmare, nu ar trebui s\u0103 lipseasc\u0103 din niciun produs nutritiv articular de \u00eenalt\u0103 calitate. <span style=\"color: #ff6600\">[22-24]<\/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\" id=\"aportul-recomandat-de-substan\u021be-pentru-nutri\u021bia-articula\u021biilor\">Aportul recomandat de substan\u021be pentru nutri\u021bia articula\u021biilor<\/h3>\n\n\n\n<p>Pentru a ob\u021bine efectele dorite, se recomand\u0103 s\u0103 consuma\u021bi zilnic urm\u0103toarele doze:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>900 \u2013 1500 mg glucozamin\u0103<\/li>\n\n\n\n<li>500 \u2013 3000 mg MSM,<\/li>\n\n\n\n<li>\u0219i 1000\u20131200 mg condroitin\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[25\u201327]<\/span><\/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\" id=\"cand-\u0219i-cum-sa-consuma\u021bi-suplimente-nutritive-pentru-articula\u021bii\">C\u00e2nd \u0219i cum s\u0103 consuma\u021bi suplimente nutritive pentru articula\u021bii?<\/h3>\n\n\n\n<p><a aria-label=\"Suplimentele nutritive pentru articula\u021bii  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nutritia-articulatiilor\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Suplimentele nutritive pentru articula\u021bii<\/span> <\/a>sunt consumate cel mai frecvent throughout the day following a meal. Acestea se g\u0103sesc, spre exemplu, sub form\u0103 de <a aria-label=\"capsule sau amestec de b\u0103uturi instant foarte solubil (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/supliment-pentru-articulatii-articular-drink-390-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">capsule<\/span> sau <span style=\"color: #ff6600\">amestec de b\u0103uturi instant foarte solubil<\/span><\/a>. De asemenea, pute\u021bi consuma substan\u021be active separat pentru a v\u0103 spori fie aportul de <span style=\"color: #ff6600\"><a aria-label=\"MSM (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/msm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MSM<\/a><\/span>, fie pe cel de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/sulfat-de-glucozamina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glucozamin\u0103<\/a><\/span>.<\/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.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-1124x749.jpg\" alt=\"Cum s\u0103 alege\u021bi suplimentele nutritive pentru articula\u021bii?\" class=\"wp-image-289838\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 alege\u021bi suplimentele nutritive pentru articula\u021bii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331.jpg 1500w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"6-vitamine-\u0219i-minerale-pentru-un-sistem-imunitar-sanatos-\u0219i-pentru-sus\u021binerea-sanata\u021bii-generale\"><span class=\"ez-toc-section\" id=\"6_Vitamine_si_minerale_pentru_un_sistem_imunitar_sanatos_si_pentru_sustinerea_sanatatii_generale\"><\/span>6. Vitamine \u0219i minerale pentru un sistem imunitar s\u0103n\u0103tos \u0219i pentru sus\u021binerea s\u0103n\u0103t\u0103\u021bii generale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Aportul adecvat de vitamine \u0219i minerale<\/strong> este foarte important pentru organismul unui sportiv \u0219i pentru performan\u021be sportive maxime. Datorit\u0103 stresului ridicat \u0219i a nevoii de regenerare, organismul are o nevoie mai mare de aceste substan\u021be dec\u00e2t persoanele sedentare. Aportul adecvat al acestora este, pe de o parte, esen\u021bial pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii generale. Pe de alt\u0103 parte, vitaminele \u0219i mineralele particip\u0103 \u0219i la func\u021biile esen\u021biale ale organismului sportivilor. <strong>Vitamina D, C \u0219i zincul sus\u021bin sistemul imunitar, vitaminele B, precum \u0219i magneziul sunt esen\u021biale pentru produc\u021bia de energie, iar calciul contribuie la r\u00e2ndul s\u0103u la s\u0103n\u0103tatea oaselor<\/strong>. \u00cen plus, unele dintre acestea, cum ar fi vitamina E \u0219i seleniu, au propriet\u0103\u021bi antioxidante, fiind perfecte \u00een combaterea stresului oxidativ care poate ap\u0103rea din cauza sarcinilor sportive. Cerin\u021bele ridicate ale organismului sunt, \u00een unele cazuri, greu de acoperit doar prin alimenta\u021bie. Din acest motiv, sportivilor li se recomand\u0103 adesea s\u0103-\u0219i suplimenteze aportul acestor micronutrien\u021bi esen\u021biali. <span style=\"color: #ff6600\">[28]<\/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\" id=\"doza-zilnica-recomandata-de-vitamine-\u0219i-minerale-selec\u021bionate\">Doza zilnic\u0103 recomandat\u0103 de vitamine \u0219i minerale selec\u021bionate<\/h3>\n\n\n\n<p>Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103 (EFSA) recomand\u0103 urm\u0103toarele doze&nbsp;<span style=\"color: #ff6600\">[29]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamina D: 15 \u03bcg<\/li>\n\n\n\n<li>Vitamina C: 95 mg<\/li>\n\n\n\n<li>Vitamina E: 11 mg<\/li>\n\n\n\n<li>Calciu: 1000 mg<\/li>\n\n\n\n<li>B1: 1.1 mg<\/li>\n\n\n\n<li>B3: 14 mg<\/li>\n\n\n\n<li>B6: 1.3 mg<\/li>\n\n\n\n<li>B12: 2,4 \u03bcg<\/li>\n\n\n\n<li>Magneziu: 300 mg<\/li>\n\n\n\n<li>Seleniu: 70 \u03bcg<\/li>\n\n\n\n<li>Zinc 7.5 &#8211; 12.7 mg pentru femei \u0219i 9.4 &#8211; 16.3 mg pentru b\u0103rba\u021bi<\/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\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-minerale\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi minerale?<\/h3>\n\n\n\n<p>\u00cen func\u021bie de produsul specific. Se recomand\u0103 adesea ca aceste substan\u021be s\u0103 fie consumate \u00eempreun\u0103 cu alte alimente. Acestea pot fi g\u0103site sub form\u0103 de preparate multivitaminice sau luate <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" aria-label=\"separat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">separat<\/a><\/span> sub form\u0103 de tablete sau capsule cu magneziu, zinc, seleniu, vitamina D, vitamine C \u0219i B. Av\u00e2nd \u00een vedere caracterul practic, alegerea unui <a href=\"https:\/\/gymbeam.ro\/multivitamine\" target=\"_blank\" aria-label=\"complex multivitaminic foarte solubil, care (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">complex multivitaminic foarte solubil<\/span>, care<\/a> s\u0103 furnizeze majoritatea substan\u021belor din consumul a 1-2 capsule, pare a fi cea mai bun\u0103 solu\u021bie, prin urmare nu trebuie s\u0103 lua\u021bi mai multe tablete sau capsule simultan. Acorda\u021bi o aten\u021bie deosebit\u0103 compozi\u021biei unui anumit produs \u0219i, eventual, ad\u0103uga\u021bi \u0219i micronutrien\u021bii lips\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitaminele \u0219i mineralele se g\u0103sesc adesea sub forme lipozomale unice \u0219i foarte solubile. Dac\u0103 dori\u021bi s\u0103 citi\u021bi mai multe despre aceast\u0103 form\u0103, dar \u0219i despre beneficiile sale, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong>Vitaminele \u0219i mineralele lipozomale &#8211; hype exagerat sau o descoperire revolu\u021bionar\u0103?<\/strong><\/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\" id=\"7-acizi-gra\u0219i-omega-3-pentru-o-mai-buna-regenerare\"><span class=\"ez-toc-section\" id=\"7_Acizi_grasi_omega_3_pentru_o_mai_buna_regenerare\"><\/span>7. Acizi gra\u0219i omega 3 pentru o mai bun\u0103 regenerare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cei mai cunoscu\u021bi acizi gra\u0219i <a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega 3<\/a> includ <strong>EPA<\/strong> (acid eicosapentaenoic) \u0219i <strong>DHA<\/strong> (acid docosahexaenoic). Aceste gr\u0103simi s\u0103n\u0103toase sunt cel mai frecvent asociate cu efecte pozitive asupra <strong>sistemului imunitar, inimii \u0219i func\u021biei creierului<\/strong>. De asemenea, joac\u0103 un rol important \u0219i \u00een lumea sportului, prin sus\u021binerea transferului de oxigen c\u0103tre masa muscular\u0103 care lucreaz\u0103 prin impactul asupra oxidului nitric. Mu\u0219chii func\u021bioneaz\u0103 apoi mai eficient iar acest lucru se poate traduce printr-o <strong>performan\u021b\u0103 sportiv\u0103 mai bun\u0103 \u0219i un flux sanguin mai bun \u00een corp<\/strong>. Efectele acizilor gra\u0219i omega 3 pot fi benefice chiar \u0219i dup\u0103 activitatea sportiv\u0103, deoarece au propriet\u0103\u021bi antiinflamatorii \u0219i pot favoriza astfel regenerarea organismului. Acest lucru \u00eenseamn\u0103 <strong>o reducere a oboselii sau lipsa febrei musculare.<\/strong> EPA \u0219i DHA se g\u0103sesc cel mai frecvent \u00een mod natural la pe\u0219tii gra\u0219i marini, cum ar fi sardinele, somonul sau macroul. \u00cen cazul \u00een care nu consuma\u021bi pe\u0219te de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, este indicat s\u0103 v\u0103 suplimenta\u021bi aportul de acizi gra\u0219i omega 3. <span style=\"color: #ff6600\">[30-31]<\/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\" id=\"doza-zilnica-recomandata-de-acizi-gra\u0219i-omega-3\">Doza zilnic\u0103 recomandat\u0103 de acizi gra\u0219i omega 3<\/h3>\n\n\n\n<p>Majoritatea organiza\u021biilor din domeniul s\u0103n\u0103t\u0103\u021bii recomand\u0103 un aport total de <strong>250 &#8211; 500 mg de EPA \u0219i DHA pe zi. Cu toate acestea, conform EFSA, doza este de p\u00e2n\u0103 la 5 g din ace\u0219ti acizi gra\u0219i (din care maxim este 1,8 g EPA)<\/strong>, care sunt siguri de consumat. <span style=\"color: #ff6600\">[32]<\/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\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-acizi-gra\u0219i-omega-3\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi acizi gra\u0219i omega 3?<\/h3>\n\n\n\n<p>Suplimentele alimentare ce con\u021bin acizi gra\u0219i omega 3 sunt de obicei administrate sub form\u0103 de capsule pe tot parcursul zilei. \u00cen general, sunt suficiente 1-2 capsule ce con\u021bin <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de pe\u0219te<\/a><\/span> \u00eembog\u0103\u021bit cu vitamina E pentru a le proteja \u00eempotriva deterior\u0103rii sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/ulei-de-ficat-de-cod-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de ficat de cod<\/a><\/span> cu vitaminele A \u0219i D3 pentru a acoperi doza zilnic\u0103 recomandat\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 dori\u021bi s\u0103 afla\u021bi mai multe despre acizii gra\u0219i omega 3 \u0219i despre efectele acestora, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\/\" target=\"_blank\" aria-label=\"Acizi gra\u0219i omega-3: \u00eei consuma\u021bi \u00een cantitate suficient\u0103 \u0219i \u00een propor\u021bia corect\u0103 cu omega-6? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Acizi gra\u0219i omega-3: \u00eei consuma\u021bi \u00een cantitate suficient\u0103 \u0219i \u00een propor\u021bia corect\u0103 cu omega-6?<\/a><\/strong><\/span><\/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.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1124x749.jpg\" alt=\"De ce ar trebui sportivii de rezisten\u021b\u0103 s\u0103 consume Omega 3?\" class=\"wp-image-289854\" style=\"width:843px;height:562px\" title=\"De ce ar trebui sportivii de rezisten\u021b\u0103 s\u0103 consume Omega 3?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"8-nitra\u021bi-pentru-un-flux-sanguin-mai-bun-\u0219i-o-performan\u021ba-sportiva-maxima\"><span class=\"ez-toc-section\" id=\"8_Nitrati_pentru_un_flux_sanguin_mai_bun_si_o_performanta_sportiva_maxima\"><\/span>8. Nitra\u021bi pentru un flux sanguin mai bun \u0219i o performan\u021b\u0103 sportiv\u0103 maxim\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nitra\u021bii sunt substan\u021be care sunt transformate \u00een oxid nitric \u00een organism. Acest lucru poate dilata vasele de s\u00e2nge, cresc\u00e2nd fluxul de s\u00e2nge oxigenat c\u0103tre mu\u0219chii care lucreaz\u0103. Acest lucru le permite s\u0103 ob\u021bin\u0103 mai mult oxigen \u0219i al\u021bi nutrien\u021bi pentru a genera energie. Oxigenarea corespunz\u0103toare a mu\u0219chilor poate duce, de asemenea, la eliminarea mai eficient\u0103 a materialelor reziduale din metabolismul energetic. Toate acestea pot duce la <strong>o mai bun\u0103 performan\u021b\u0103 sportiv\u0103 \u0219i regenerare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nitra\u021bii sus\u021bin \u0219i contrac\u021bia mu\u0219chilor<\/strong>, important\u0103 pentru buna func\u021bionare a acestora. Aceste substan\u021be se g\u0103sesc \u00een mod natural \u00een <span style=\"color: #ff6600\"><a aria-label=\"sfecla ro\u0219ie (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-sfecla-rosie-pulbere-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sfecla ro\u0219ie<\/a><\/span> sau alimentele cu frunze verzi, \u00eens\u0103, dac\u0103 nu consuma\u021bi regulat aceste <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, este indicat s\u0103 le lua\u021bi sub form\u0103 de suplimente nutritive. <span style=\"color: #ff6600\">[11, 33]<\/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\" id=\"doza-recomandata-de-nitra\u021bi\">Doza recomandat\u0103 de nitra\u021bi<\/h3>\n\n\n\n<p><strong>300 &#8211; 600 mg de nitra\u021bi <\/strong>sub form\u0103 de suplimente sau 500 ml de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/de-luxe-beet-shot-activlab.html\" target=\"_blank\" aria-label=\"suc de sfecl\u0103 ro\u0219ie (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suc de sfecl\u0103 ro\u0219ie<\/a><\/span> este considerat\u0103 o doz\u0103 eficient\u0103. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-nitra\u021bi\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi nitra\u021bi?<\/h3>\n\n\n\n<p>Se recomand\u0103 administrarea unei doze eficiente (300 &#8211; 600 mg) de preferin\u021b\u0103 cu <strong>nou\u0103zeci de minute \u00eenainte de antrenament sau activitate sportiv\u0103<\/strong>. Pentru un efect maxim, este recomandabil s\u0103 lua\u021bi aceast\u0103 doz\u0103 de mai multe ori pe zi cu c\u00e2teva zile \u00eenainte de un antrenament important.<\/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.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1124x749.jpg\" alt=\"Care sunt beneficiile nitra\u021bilor pentru alerg\u0103tori?\" class=\"wp-image-289870\" style=\"width:843px;height:562px\" title=\"Care sunt beneficiile nitra\u021bilor pentru alerg\u0103tori?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"9-citrulina-pentru-un-aport-mai-bun-de-nutrien\u021bi-\u0219i-oxigen-catre-mu\u0219chi\"><span class=\"ez-toc-section\" id=\"9_Citrulina_pentru_un_aport_mai_bun_de_nutrienti_si_oxigen_catre_muschi\"><\/span>9. Citrulina pentru un aport mai bun de nutrien\u021bi \u0219i oxigen c\u0103tre mu\u0219chi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrulina este un aminoacid neesen\u021bial produs \u00een organism din glutamin\u0103 \u0219i are efecte similare cu nitra\u021bii, deoarece este transformat\u0103 \u00een arginin\u0103, care produce oxid nitric. Acesta, la fel ca \u0219i nitra\u021bii, sus\u021bine <strong>furnizarea de oxigen \u0219i al\u021bi nutrien\u021bi c\u0103tre mu\u0219chii care lucreaz\u0103<\/strong>. De asemenea, \u00eei ajut\u0103 \u0219i s\u0103 elimine toxinele, contribuind la func\u021bionarea lor corespunz\u0103toare. O mas\u0103 muscular\u0103 bine alimentat\u0103 \u0219i oxigenat\u0103 <strong>poate func\u021biona mai mult \u0219i mai eficient<\/strong>, ceea ce se va traduce printr-o performan\u021b\u0103 sportiv\u0103 mai bun\u0103. Citrulina se g\u0103se\u0219te \u00een suplimentele alimentare fie sub form\u0103 de L-citrulin\u0103, fie sub form\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\"citrulin\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin\u0103<\/a><a aria-label=\"citrulin\u0103 malat (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/citrulina-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> malat<\/a><\/span>. \u00cen acest compus, <strong>citrulina este legat\u0103 de sare de acid malic (malat)<\/strong>, care poate ajuta la descompunerea toxinelor din metabolismul energetic, \u00een acest caz acid lactic. <span style=\"color: #ff6600\">[34]<\/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\" id=\"doza-recomandata-de-citrulina\">Doza recomandat\u0103 de citrulin\u0103<\/h3>\n\n\n\n<p>Pentru a sus\u021bine performan\u021ba sportiv\u0103 \u00een activit\u0103\u021bile de rezisten\u021b\u0103, se recomand\u0103 s\u0103 lua\u021bi <strong>3,5 &#8211; 4,5 g de L-citrulin\u0103 sau 6 &#8211; 8 g de citrulin\u0103 malat<\/strong> cu aproximativ \u0219aizeci de minute \u00eenainte de un antrenament.<span style=\"color: #ff6600\">&nbsp;[37]<\/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\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-citrulina\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi citrulin\u0103?<\/h3>\n\n\n\n<p>\u00cen suplimentele nutritive, citrulina se g\u0103se\u0219te cel mai frecvent sub form\u0103 de citrulin\u0103 malat sub form\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\"pulbere (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere<\/a><\/span> solubil\u0103, capsule sau tablete. Datorit\u0103 caracteristicilor sale, aceasta este un ingredient obi\u0219nuit al suplimentelor de <span style=\"color: #ff6600\"><a aria-label=\"pre-antrenament (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-antrenament<\/a><\/span>, ce trebuie consumate \u00eentre treizeci \u0219i \u0219aizeci de minute \u00eenainte de activitatea sportiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" id=\"10-creatina-pentru-mai-multa-energie-\u0219i-pentru-combaterea-oboselii\"><span class=\"ez-toc-section\" id=\"10_Creatina_pentru_mai_multa_energie_si_pentru_combaterea_oboselii\"><\/span>10. Creatin\u0103 pentru mai mult\u0103 energie \u0219i pentru combaterea oboselii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\"Creatina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina<\/a><\/span> se g\u0103se\u0219te \u00een mod natural \u00een corpul uman<\/strong> \u00een cantit\u0103\u021bi limitate. Sarcina sa principal\u0103 este de a restabili resursele de energie pentru mu\u0219chii care lucreaz\u0103 sub form\u0103 de ATP. Efectul creatinei este cel mai apreciat de c\u0103tre sportivii de for\u021b\u0103 sau vitez\u0103, care pot deveni astfel <strong>mai rapizi \u0219i mai puternici<\/strong>, dar \u0219i sportivii de rezisten\u021b\u0103 pot profita de beneficiile creatinei. De exemplu, este util\u0103 \u00een <strong>men\u021binerea masei musculare \u00een perioadele solicitante din punct de vedere sportiv<\/strong>. \u00cen plus, creatina sus\u021bine \u0219i reaprovizionarea glicogenului \u00een mu\u0219chi \u0219i are un efect pozitiv \u0219i asupra fluidelor din corp. Cu c\u00e2t rezervele de glicogen din mu\u0219chi sunt mai mari, cu at\u00e2t <strong>oboseala este \u00eent\u00e2rziat\u0103 \u0219i duce adesea la performan\u021be sportive mai bune<\/strong>. Creatina se g\u0103se\u0219te \u00een mod natural \u00een carne \u0219i alte surse de proteine \u200b\u200banimale \u00een cantit\u0103\u021bi limitate. Pentru a ob\u021bine un aport zilnic de 5 g de creatin\u0103 din alimenta\u021bia voastr\u0103, ar trebui s\u0103 consuma\u021bi zilnic aproximativ 1,1 kg de carne de vit\u0103. Prin urmare, suplimentele de creatin\u0103 ofer\u0103 un mod mai economic \u0219i mai ecologic de a cre\u0219te rezervele de creatin\u0103 din organism. <span style=\"color: #ff6600\">[35-36]<\/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\" id=\"doza-recomandata-de-creatina\">Doza recomandat\u0103 de creatin\u0103<\/h3>\n\n\n\n<p>De obicei, se recomand\u0103 s\u0103 consuma\u021bi <strong>3-5 g de creatin\u0103<\/strong> pe zi pe termen lung pentru a ob\u021bine efectul dorit. [35]<\/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\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-creatina\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi creatin\u0103?<\/h3>\n\n\n\n<p>De obicei, se recomand\u0103 s\u0103 consuma\u021bi 3-5 g de creatin\u0103 \u00eenainte, \u00een timpul sau dup\u0103 antrenament, iar \u00een zilele de repaus, aceea\u0219i doz\u0103 oric\u00e2nd \u00eentre mese. Creatina este cel mai frecvent administrat\u0103 sub form\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\"pulbere (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere<\/a><\/span> solubil\u0103 sau sub form\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/kreatin-tabs-1500-mg-200tbl-gymbeam.html\" target=\"_blank\" aria-label=\"tablete (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 mai multe informa\u021bii despre creatin\u0103, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/\" target=\"_blank\" aria-label=\"Cum s\u0103 alege\u021bi cea mai bun\u0103 form\u0103 de creatin\u0103? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 alege\u021bi cea mai bun\u0103 form\u0103 de creatin\u0103?<\/a><\/strong><\/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\" id=\"11-bcaa-pentru-combaterea-oboselii-\u0219i-protejarii-masei-musculare\"><span class=\"ez-toc-section\" id=\"11_BCAA_pentru_combaterea_oboselii_si_protejarii_masei_musculare\"><\/span>11. BCAA pentru combaterea oboselii \u0219i protej\u0103rii masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span> sunt aminoacizi ce includ leucina, izoleucina \u0219i valina<\/strong>. Ace\u0219tia sunt deosebit de importan\u021bi \u00een organism pentru produc\u021bia de proteine \u0219i regenerarea masei musculare. Din aceast\u0103 cauz\u0103, acestea se num\u0103r\u0103 printre cele mai populare suplimente nutritive \u00een r\u00e2ndul sportivilor de for\u021b\u0103, de pe urma c\u0103rora pot beneficia \u0219i alerg\u0103torii, bicicli\u0219tii \u0219i al\u021bi sportivi de rezisten\u021b\u0103.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-899x1124.jpg\" alt=\"BCAA \u00een performan\u021bele sportive de rezisten\u021b\u0103\" class=\"wp-image-289912\" title=\"BCAA \u00een performan\u021bele sportive de rezisten\u021b\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860.jpg 1524w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>De fapt, sistemul nostru digestiv le poate descompune rapid \u0219i, dac\u0103 este necesar, poate extrage din ele energia necesar\u0103 pentru mi\u0219care<\/strong>. Aportul de BCAA \u00een timpul stresului fizic intens este astfel combinat cu protec\u021bia masei musculare \u00eempotriva arderii energiei datorit\u0103 acestui mecanism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar asta nu este tot, <strong>BCAA-urile pot reduce oboseala resim\u021bit\u0103 \u00een timpul performan\u021bei sportive<\/strong>. Acest lucru se datoreaz\u0103 concuren\u021bei BCAA-ului cu aminoacidul triptofan pentru acela\u0219i mecanism de transport care le permite s\u0103 intre \u00een celulele creierului. Acest lucru permite ca mai pu\u021bin triptofan s\u0103 intre \u00een acestea \u0219i determin\u0103 celulele creierului s\u0103 produc\u0103 mai pu\u021bin\u0103 serotonin\u0103 \u0219i s\u0103 \u00eent\u00e2rzie senza\u021bia de oboseal\u0103 de care este responsabil\u0103 serotonina \u00een acest context. <span style=\"color: #ff6600\">[35-37]<\/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\" id=\"doza-recomandata-de-bcaa\">Doza recomandat\u0103 de BCAA<\/h3>\n\n\n\n<p>Cel mai recomandat aport de BCAA este de <strong>20 g pe zi<\/strong>. <span style=\"color: #ff6600\">[35-36]<\/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\" id=\"cum-\u0219i-cand-sa-consuma\u021bi-bcaa\">Cum \u0219i c\u00e2nd s\u0103 consuma\u021bi BCAA?<\/h3>\n\n\n\n<p><strong>BCAA<\/strong>-urile sunt cel mai frecvent administrate sub form\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bcaa-1500-lizina-300-tab-gym-beam.html\" target=\"_blank\" aria-label=\"tablete (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bcaa-instant-gymbeam.html\" target=\"_blank\" aria-label=\"pulbere solubil\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere solubil\u0103<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\"b\u0103uturi populare RTD (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103uturi populare RTD<\/a><\/span>, \u00eenainte, \u00een timpul sau dup\u0103 un antrenament. Pentru sportivii de rezisten\u021b\u0103, <strong>utilizarea acestora \u00een timpul performan\u021bei sportive pare a fi cea mai potrivit\u0103<\/strong>, mai ales \u00een cazul mai multor ore de antrenament.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ce-alte-suplimente-pot-consuma-sportivii-de-rezisten\u021ba\">Ce alte suplimente pot consuma sportivii de rezisten\u021b\u0103?<\/h3>\n\n\n\n<p>\u00cen plus fa\u021b\u0103 de cele 11 suplimente, sportivii de rezisten\u021b\u0103 pot \u00eencerca o gam\u0103 de alte ingrediente active. <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/arginina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Arginina<\/a><\/strong><\/span>, spre exemplu, ajut\u0103 la produc\u021bia de oxid nitric, care \u00eembun\u0103t\u0103\u021be\u0219te fluxul sanguin, aliment\u00e2nd astfel mu\u0219chii cu oxigen \u0219i substan\u021be nutritive. De fapt, are o func\u021bie similar\u0103 cu citrulina sau nitra\u021bii. <strong>Bicarbonatul de sodiu<\/strong>, la r\u00e2ndul s\u0103u, este eficient \u00een descompunerea toxinelor care se acumuleaz\u0103 \u00een mu\u0219chi \u0219i care provoac\u0103 acidifierea lor. Sportivii care efectueaz\u0103 excursii mai lungi \u0219i care petrec mult timp la antrenamente pot beneficia, de asemenea, de pe urma supliment\u0103rii cu aminoacizi cu <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/glutamina\" class=\"ek-link\">glutamin\u0103<\/a><\/strong><\/span>. Cantitatea acestora scade \u00een timpul activit\u0103\u021bii sportive prelungite, manifest\u00e2ndu-se printr-o performan\u021b\u0103 mai slab\u0103 sau o imunitate sl\u0103bit\u0103. <span style=\"color: #ff6600\">[35]<\/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\" id=\"clasificarea-suplimentelor-nutritive-conform-efectelor-lor-principale\">Clasificarea suplimentelor nutritive conform efectelor lor principale<\/h3>\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\"><p style=\"text-align: center\">Efectul principal<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Supliment nutritiv<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprijin pentru performan\u021b\u0103 (\u00eent\u00e2rzie oboseala, o mai bun\u0103 hidratare, func\u021bionarea corect\u0103 a masei musculare)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi simpli \u0219i complec\u0219i, electroli\u021bi, cofein\u0103, nitra\u021bi, citrulin\u0103, creatin\u0103, bicarbonat de sodiu, arginin\u0103, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cembun\u0103t\u0103\u021birea regener\u0103rii organismului (sus\u021binerea masei musculare, efecte antiinflamatorii)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteine, acizi gra\u0219i omega 3, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Starea general\u0103 de s\u0103n\u0103tate (func\u021bie articular\u0103, imunitate puternic\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nutri\u021bie articular\u0103, vitamine B, vitamina D, C, E, magneziu, seleniu, zinc, glutamin\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"care-este-concluzia\"><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>Un plan de antrenament bine stabilit, o alimenta\u021bie optim\u0103 care s\u0103 cuprind\u0103 to\u021bi nutrien\u021bii importan\u021bi, precum \u0219i odihna contribuie la performan\u021bele excelente ale unui sportiv.<strong> Suplimentele selec\u021bionate \u00eempreun\u0103 cu efectele lor pot contribui, de asemenea, la rezultate sportive mai bune. Carbohidra\u021bii simpli \u0219i complec\u0219i<\/strong> ajut\u0103 la suplimentarea glicogenului muscular iar unii servesc drept surs\u0103 rapid\u0103 de energie. <strong>O protein\u0103 de bun\u0103 calitate \u0219i BCAA-urile<\/strong> protejeaz\u0103 la r\u00e2ndul lor mu\u0219chii \u00een timpul performan\u021bei sportive \u0219i ofer\u0103 energie. Electroli\u021bii sunt apoi importan\u021bi pentru hidratarea organismului. De asemenea, \u0219ti\u021bi deja ce vitamine, minerale \u0219i al\u021bi nutrien\u021bi specifici contribuie la func\u021bionarea corect\u0103 a articula\u021biilor, a mu\u0219chilor \u0219i a s\u0103n\u0103t\u0103\u021bii generale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi \u00een lista de prieteni alerg\u0103tori entuzia\u0219ti, bicicli\u0219ti sau drume\u021bi? Dac\u0103 da, nu uita\u021bi s\u0103 le distribui\u021bi articolul nostru pentru a-i ajuta s\u0103-\u0219i aleag\u0103 suplimentele adecvate.<\/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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Suplimentele alimentare contribuie la \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive a alerg\u0103torilor, bicicli\u0219tilor sau \u00eenot\u0103torilor. Care sunt cele mai bune, cum func\u021bioneaz\u0103 \u0219i cum s\u0103 le consuma\u021bi?<\/p>\n","protected":false},"author":129,"featured_media":289727,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":20,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6698,7214,7628,6506],"filter_section":[],"filter_attribute":[13054,13880,13059,13060,13071,13056,13064,13052,13068,13055,13881,13070],"class_list":{"0":"post-294119","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-cardio-ro","9":"tag-regenerare","10":"tag-sanatate","11":"tag-suplimente-nutritive","12":"filter_attribute-aminokyseliny","13":"filter_attribute-chudnutie-doplnky","14":"filter_attribute-gainery-a-sacharidy","15":"filter_attribute-klbova-vyziva","16":"filter_attribute-mentalny-vykon","17":"filter_attribute-mineralne-latky","18":"filter_attribute-ostatne-doplnky-vyzivy","19":"filter_attribute-proteiny","20":"filter_attribute-sportovy-vykon","21":"filter_attribute-vitaminy","22":"filter_attribute-zdravie-doplnky","23":"filter_attribute-zdravie-pohyboveho-aparatu","24":"h-entry","25":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cele mai bune 11 suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Suplimentele alimentare contribuie la \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive a alerg\u0103torilor, bicicli\u0219tilor sau \u00eenot\u0103torilor. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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