{"id":300686,"date":"2020-10-30T13:09:00","date_gmt":"2020-10-30T12:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300686"},"modified":"2024-05-28T09:27:05","modified_gmt":"2024-05-28T07:27:05","slug":"ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/","title":{"rendered":"Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\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\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#Cum_sa_stabiliti_un_plan_alimentar_pentru_dezvoltarea_masei_musculare\" title=\"Cum s\u0103 stabili\u021bi un plan alimentar pentru dezvoltarea masei musculare?\">Cum s\u0103 stabili\u021bi un plan alimentar pentru dezvoltarea masei musculare?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#Ce_sa_mancati_pentru_a_castiga_in_greutate_si_a_va_dezvolta_in_mod_sanatos_masa_musculara\" title=\"Ce s\u0103 m\u00e2nca\u021bi pentru a c\u00e2\u0219tiga \u00een greutate \u0219i a v\u0103 dezvolta \u00een mod s\u0103n\u0103tos masa muscular\u0103?\">Ce s\u0103 m\u00e2nca\u021bi pentru a c\u00e2\u0219tiga \u00een greutate \u0219i a v\u0103 dezvolta \u00een mod s\u0103n\u0103tos masa muscular\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\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#Si_care_mai_exact_sunt_acele_proteine_grasimi_si_carbohidrati\" title=\"\u0218i care mai exact sunt acele proteine, gr\u0103simi \u0219i carbohidra\u021bi?\">\u0218i care mai exact sunt acele proteine, gr\u0103simi \u0219i carbohidra\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#3_sfaturi_nutritionale_pentru_dezvoltarea_masei_musculare\" title=\"3 sfaturi nutri\u021bionale pentru dezvoltarea masei musculare\">3 sfaturi nutri\u021bionale pentru dezvoltarea masei musculare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#Antrenamentul_de_forta_este_alfa_si_omega_dezvoltarii_masei_musculare\" title=\"Antrenamentul de for\u021b\u0103 este alfa \u0219i omega dezvolt\u0103rii masei musculare\">Antrenamentul de for\u021b\u0103 este alfa \u0219i omega dezvolt\u0103rii masei musculare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#6_sfaturi_de_antrenament_pentru_dezvoltarea_masei_musculare\" title=\"6 sfaturi de antrenament pentru dezvoltarea masei musculare\">6 sfaturi de antrenament pentru dezvoltarea masei musculare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#Factorii_care_trebuie_respectati_pentru_dezvoltarea_masei_musculare\" title=\"Factorii care trebuie respecta\u021bi pentru dezvoltarea masei musculare:\">Factorii care trebuie respecta\u021bi pentru dezvoltarea masei musculare:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/#Pe_ce_trebuie_sa_puneti_accent\" title=\"Pe ce trebuie s\u0103 pune\u021bi accent?\">Pe ce trebuie s\u0103 pune\u021bi accent?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cen fiecare zi exist\u0103 discu\u021bii pe Internet, pe re\u021belele de socializare, unde pasiona\u021bii de fitness din \u00eentreaga lume vorbesc despre&nbsp;<strong>cele mai bune, cele mai eficiente \u0219i cele mai noi metode pentru dezvoltarea masei musculare<\/strong>, \u00eens\u0103 tendin\u021bele se schimb\u0103 mereu. Acestea pot include antrenamente \u00een stilul lui Arnold Schwarzenegger, al lui Russell Crow pentru rolul s\u0103u din Gladiator, sau al lui Chris Hemsworth din filmele Avengers. Dar ce este \u0219i mai r\u0103u este faptul c\u0103&nbsp;<strong>miturile nutri\u021bionale \u0219i jum\u0103t\u0103\u021bile de adev\u0103r continu\u0103 s\u0103 revin\u0103 sub diverse forme<\/strong>. Spre exemplu, carbohidra\u021bii ba ne sunt prieteni, ba se transform\u0103 \u00eentr-o clip\u0103 \u00een cei mai mari du\u0219mani \u0219i sunt responsabili pentru excesul de gr\u0103sime.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci nu este de mirare c\u0103 mul\u021bi oameni pun \u00eentreb\u0103ri haotice referitoare la nutri\u021bie \u0219i antrenament. \u00cen acela\u0219i timp,&nbsp;<strong>este suficient s\u0103 urm\u0103m c\u00e2teva reguli simple<\/strong>&nbsp;care se aplic\u0103 universal \u00een orice moment \u0219i nu doar atunci c\u00e2nd descoperim o diet\u0103 f\u0103r\u0103 gluten la mod\u0103. Dac\u0103 dori\u021bi s\u0103 \u0219ti\u021bi care este adev\u0103rul despre gluten, citi\u021bi articolul nostru numit&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/glutenul-este-intr-adevar-daunator-tuturor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glutenul \u2013 este \u00eentr-adev\u0103r d\u0103un\u0103tor tuturor?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_sa_stabiliti_un_plan_alimentar_pentru_dezvoltarea_masei_musculare\"><\/span>Cum s\u0103 stabili\u021bi un plan alimentar pentru dezvoltarea masei musculare?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen ultimii ani, cele mai populare videoclipuri de pe YouTube au inclus con\u021binut \u00een care sportivi, vedete, pasiona\u021bi de fitness \u0219i oameni de r\u00e2nd \u00ee\u0219i afi\u0219eaz\u0103 planul alimentar pentru \u00eentreaga zi, sub form\u0103 de a\u0219a-zise post\u0103ri \u201e<em><strong><a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=What+I+Eat+In+A+Day+\">What I Eat In A Day<\/a><\/strong><\/em>&nbsp;sau&nbsp;<em><strong><a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=Full+Day+of+Eating\">Full Day of Eating<\/a><\/strong><\/em>\u201e.&nbsp;Nu este deloc gre\u0219it s\u0103 v\u0103 inspira\u021bi din re\u021bete, m\u00e2nc\u0103ruri sau alimente noi.&nbsp;<strong>\u00cens\u0103 problema apare atunci c\u00e2nd \u00eencerca\u021bi s\u0103 copia\u021bi aceste diete f\u0103r\u0103 s\u0103 v\u0103 g\u00e2ndi\u021bi,<\/strong>&nbsp;iar apoi spera\u021bi s\u0103 atinge\u021bi acela\u0219i obiectiv sau s\u0103 ar\u0103ta\u021bi precum idolii vo\u0219tri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apoi exist\u0103 \u0219i diverse&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=10+000+kcal+challenge\">provoc\u0103ri de 10,000 kcal<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=5SvIUJVQ3dQ&amp;ab_channel=BuzzFeedMultiplayer\">dieta original\u0103 a lui Michael Phelps<\/a>&nbsp;\u0219i ai altor sportivi celebri din lumea \u00eentreag\u0103, precum \u0219i c\u00e2teva&nbsp;<a href=\"https:\/\/www.youtube.com\/results?search_query=bulking+diet\">instruc\u021biuni din partea unor culturi\u0219ti \u0219i sportivi<\/a>, prin care \u00eencearc\u0103 s\u0103 \u00ee\u0219i sf\u0103tuiasc\u0103 urm\u0103ritoii ce diet\u0103 s\u0103 urmeze pentru a dezvolta masa muscular\u0103.&nbsp;<strong>Unele sunt chiar bune, altele mai pu\u021bin bune<\/strong>. Dup\u0103 citirea articolului, ar trebui s\u0103 v\u0103 da\u021bi seama la ce aspecte s\u0103 fi\u021bi aten\u021bi, f\u0103r\u0103 s\u0103 v\u0103 arunca\u021bi cu capul \u00eenainte \u0219i s\u0103 urma\u021bi orice diet\u0103 de pe internet.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg\" alt=\"Ce s\u0103 m\u00e2nca\u021bi pentru dezvoltarea muscular\u0103?\" class=\"wp-image-188440\" style=\"width:843px;height:562px\" title=\"Ce s\u0103 m\u00e2nca\u021bi pentru dezvoltarea muscular\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">O diet\u0103 potrivit\u0103 pentru dezvoltarea masei musculare presupune s\u0103 ob\u021bine\u021bi mai mult\u0103 energie din alimente de calitate, nu din junk food<\/h3>\n\n\n\n<p>Pizza, burgerii, Coca-Cola, dulciurile \u0219i alte \u201edelicatese\u201d din unele videoclipurile men\u021bionate mai sus pot p\u0103rea destul de tentante, mai ales c\u00e2nd la sf\u00e2r\u0219itul acestora vede\u021bi sportivi de succes cu un procent relativ sc\u0103zut de gr\u0103sime corporal\u0103. \u00cens\u0103&nbsp;<strong>stabilirea unei diete bazat\u0103 pe alimente similare nu este deloc o idee bun\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste delicatese se num\u0103r\u0103 printre&nbsp;<strong>alimentele foarte procesate industrial<\/strong>&nbsp;ce&nbsp;<strong>con\u021bin de obicei o cantitate mare de sare, zah\u0103r, gr\u0103simi, carbohidra\u021bi procesa\u021bi \u0219i o mul\u021bime de calorii<\/strong>. \u00cen plus,&nbsp;<strong>acestea sunt s\u0103race \u00een vitamine, minerale, fibre, proteine de calitate \u0219i \u00een acela\u0219i timp au o capacitate de sa\u021bietate redus\u0103<\/strong>, iar in acesr fel este mai u\u0219or s\u0103 fie consumate \u00een exces \u0219i s\u0103 ob\u021bine\u021bi o cantitate excesiv\u0103 de energie inutil\u0103. Dintr-o astfel de diet\u0103 lipsesc multe substan\u021be nutritive importante pentru func\u021bionarea optim\u0103 a organismului, lucru care pe termen lung poate duce la o regenerare insuficient\u0103 a masei musculare, la accident\u0103ri \u0219i chiar la \u00eengr\u0103\u0219are.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bine\u00een\u021beles,&nbsp;<strong>o pizza, un hamburger, o bere sau un pahar de vin din c\u00e2nd \u00een c\u00e2nd pot fi benefice<\/strong>&nbsp;\u0219i, \u00een plus, o \u201emas\u0103 special\u0103\u201d pe care nu vre\u021bi s\u0103 o elimina\u021bi v\u0103 poate ajuta s\u0103 v\u0103 men\u021bine\u021bi o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103 pe termen lung.&nbsp;<strong>Aceast\u0103 strategie a ajutat mul\u021bi oameni s\u0103 dep\u0103\u0219easc\u0103 abordarea de tip \u201eall in\u201d, denumit\u0103 \u201etotul sau nimic\u201d<\/strong>, \u00een care, pentru o vreme, au m\u00e2ncat fie doar s\u0103n\u0103tos, fie doar nes\u0103n\u0103tos. De asemenea, putem respecta regula care se bazeaz\u0103 pe aportul de energie ce provine 80% din alimenta\u021bia compus\u0103 \u00een mod optim \u0219i 20% din \u201ealimentele nes\u0103n\u0103toase\u201d. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre \u201echeat meals\u201d, citi\u021bi articolul nostru&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cheat Meal \u2013 Ce este \u0219i cum func\u021bioneaz\u0103 \u201ctri\u0219area\u201d \u00een cazul sportivilor<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_sa_mancati_pentru_a_castiga_in_greutate_si_a_va_dezvolta_in_mod_sanatos_masa_musculara\"><\/span>Ce s\u0103 m\u00e2nca\u021bi pentru a c\u00e2\u0219tiga \u00een greutate \u0219i a v\u0103 dezvolta \u00een mod s\u0103n\u0103tos masa muscular\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nimic revolu\u021bionar, la urma urmei,&nbsp;<strong>m\u00e2ncare nu trebuie s\u0103 v\u0103 fac\u0103 s\u0103 \u201estr\u00e2mba\u021bi din nas\u201d la simplul g\u00e2nd de a o consuma<\/strong>.&nbsp;<strong>Nu trebuie s\u0103 v\u0103 schimba\u021bi imediat dieta la 180\u00b0<\/strong>&nbsp;\u0219i nu trebuie s\u0103 \u00eencepe\u021bi s\u0103 consuma\u021bi alimente \u0219i preparate care nu v\u0103 plac absolut deloc, doar pentru c\u0103 se spune c\u0103 sunt s\u0103n\u0103toase \u0219i benefice. A\u0219a a\u021bi putea rezista doar c\u00e2teva zile \u0219i apoi a\u021bi renun\u021ba la toate, spun\u00e2nd c\u0103 nu merit\u0103 efortul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pentru \u00eenceput, este suficient s\u0103 v\u0103 g\u00e2ndi\u021bi la cum ne pute\u021bi \u00eembun\u0103t\u0103\u021bi alimenta\u021bia<\/strong>&nbsp;\u0219i ce alimente s\u0103n\u0103toase s\u0103 consuma\u021bi. Ce zice\u021bi de \u00eencercarea asta?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">SITUA\u021aIA ACTUAL\u0102<\/th><th class=\"has-text-align-center\" data-align=\"center\">MICI \u00ceMBUN\u0102T\u0102\u021aIRI<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u00ceMBUN\u0102T\u0102\u021aIRI CONSIDERABILE<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u00ceMBUN\u0102T\u0102\u021aIRI FINALE<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0218ni\u021bel pr\u0103jit cu cartofi pr\u0103ji\u021bi \u0219i maionez\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0218ni\u021bel pr\u0103jit cu cartofi americani \u0219i ketchup<\/td><td class=\"has-text-align-center\" data-align=\"center\">Piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> la cuptor cu cartofi americani \u0219i ketchup<\/td><td class=\"has-text-align-center\" data-align=\"center\">Piept de puila cuptor cu cartofi americani, salat\u0103 de legume \u0219i un sos pe baz\u0103 de iaurt grecesc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino \u00eendulcit cu sirop de nuc\u0103 de cocos \u0219i desert cu nuci pecan<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino cu sirop de nuc\u0103 de cocos \u0219i brio\u0219e din f\u0103in\u0103 integral\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino cu lapte 0% ,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=muesli\">muesli<\/a>&nbsp;\u0219i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=ciocolata\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ciocolat\u0103<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Cafea Lungo cu un strop de lapte semi-degresat \u0219i<a href=\"https:\/\/gymbeam.ro\/proteine-pentru-clatite-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\"&nbsp;cl\u0103tite proteice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;cl\u0103tite proteice<\/a>&nbsp;cu iaurt grecesc, buc\u0103\u021bi de fructe \u0219i&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ciocolat\u0103 Fitcheat<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u00cen timp, cu ajutorul acestor modific\u0103ri, care sunt mult mai u\u0219or de accepat, ar trebui s\u0103&nbsp;<strong>aborda\u021bi modelul a\u0219a-numitei farfurii s\u0103n\u0103toase<\/strong>, care este o alternativ\u0103 mai func\u021bional\u0103 la piramida nutri\u021bional\u0103. Datorit\u0103 acesteia, pute\u021bi vedea cu u\u0219urin\u021b\u0103 dac\u0103 distribu\u021bia substan\u021belor nutritive este ideal\u0103 la fiecare dintre mesele noastre.<\/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=\"1049\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/optimized-hh4t-1124x1049.png\" alt=\"Cum s\u0103 stabili\u021bi un plan de alimenta\u021bie?\" class=\"wp-image-192629\" style=\"width:843px;height:787px\" title=\"Cum s\u0103 stabili\u021bi un plan de alimenta\u021bie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/optimized-hh4t-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/optimized-hh4t-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/optimized-hh4t-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/optimized-hh4t.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">image from food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Pe o farfurie totul pare destul de simplu, dar ce zice\u021bi de diferite gust\u0103ri?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 este m\u0103car pu\u021bin posibil \u0219i ave\u021bi timp, este bine s\u0103 pune\u021bi gustarea pe o farfurie. Carbohidra\u021bii vor fi reprezenta\u021bi printr-o felie de p\u00e2ine de secar\u0103, proteinele prin skyr, iaurt grecesc 0% sau prin&nbsp;<a aria-label=\"cl\u0103tite proteice (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pentru-clatite-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103tite proteice<\/a>&nbsp;cu un strat de iaurt \u0219i o bucat\u0103 din fructul preferat sau un amestec de fructe de p\u0103dure.<\/li>\n\n\n\n<li>Dac\u0103 nu este posibil, vom pute\u021bi preg\u0103ti un sandwich sub forma unei buc\u0103\u021bi mai mici de p\u00e2ine din f\u0103in\u0103 integral\u0103 cu crem\u0103 de br\u00e2nz\u0103 \u0219i cu dou\u0103 felii de \u0219unc\u0103, br\u00e2nz\u0103 Edam, un ou fiert tare \u0219i o legum\u0103 preferat\u0103. Pune\u021bi acest sandwich \u00eentr-o caserol\u0103 \u00eempreun\u0103 cu c\u00e2teva felii de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> (\u021belin\u0103, morcovi, castrave\u021bi \u2026) \u0219i gata. Nu este foarte greu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Si_care_mai_exact_sunt_acele_proteine_grasimi_si_carbohidrati\"><\/span>\u0218i care mai exact sunt acele proteine, gr\u0103simi \u0219i carbohidra\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Surse de proteine:<\/strong>&nbsp;carne, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>, fructe de mare, lapte, lactate \u0219i br\u00e2nz\u0103, ou\u0103,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=legume\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legume<\/a>&nbsp;(maz\u0103re,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-fasole-rosie-in-saramura-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fasole<\/a>, toate tipurile de&nbsp;<a href=\"https:\/\/gymbeam.ro\/paste\/linte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">linte<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/bio-naut-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u0103ut<\/a>, edamame), pseudo-cereale (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=hrisca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hri\u0219c\u0103<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amaranth<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;nuci, semin\u021be,<\/a>&nbsp;\u00eenlocuitori vegetali pentru carne, produse de patiserie,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine vegetale<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a>.<\/li>\n\n\n\n<li><strong>Surse de gr\u0103simi:<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci, semin\u021be<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiuri<\/a>, m\u0103sline, avocado, unt \u0219i alte surse de gr\u0103simi, care sunt o parte natural\u0103 a proteinelor animale.<\/li>\n\n\n\n<li><strong>Surse de carbohidra\u021bi:<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u0103in\u0103 integral\u0103 \u0219i cereale<\/a>&nbsp;(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/faina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u0103in\u0103<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/orez\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orez<\/a>,&nbsp;<a aria-label=\"paste (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paste<\/a>,&nbsp;<a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/paine-si-produse-de-patiserie\" target=\"_blank\" rel=\"noreferrer noopener\">p\u00e2ine \u0219i produse de patiserie<\/a>), pseudo-cereale, cartofi \u0219i cartofi dulci,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=legume\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legume<\/a>, fructe \u0219i legume.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ar trebui s\u0103 consuma\u021bi cel pu\u021bin&nbsp;<strong>400 de grame de legume<\/strong>&nbsp;\u0219i&nbsp;<strong>200 de grame de fructe<\/strong>&nbsp;pe zi, ceea ce corespunde cu 4-5, respectiv 2-3 buc\u0103\u021bi de dimensiune medie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg\" alt=\"Ce sunt proteinele, gr\u0103simile \u0219i carbohidra\u021bii?\" class=\"wp-image-188466\" style=\"width:843px;height:562px\" title=\"Ce sunt proteinele, gr\u0103simile \u0219i carbohidra\u021bii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_sfaturi_nutritionale_pentru_dezvoltarea_masei_musculare\"><\/span>3 sfaturi nutri\u021bionale pentru dezvoltarea masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Cre\u0219te\u021bi aportul energetic, astfel \u00eenc\u00e2t mu\u0219chii s\u0103 aib\u0103 cum s\u0103 se dezvolte<\/h3>\n\n\n\n<p>Am men\u021bionat deja c\u0103 nu este o idee bun\u0103 s\u0103 consuma\u021bi orice ave\u021bi la \u00eendem\u00e2n\u0103.&nbsp;<strong>Ar trebui s\u0103 cre\u0219te\u021bi aportul de energie printr-o diet\u0103 de calitate, cu aproximativ 10-20% peste aportul de men\u021binere<\/strong>, atunci c\u00e2nd v\u0103 men\u021bine\u021bi o greutate corporal\u0103 stabil\u0103. \u00cen ceea ce prive\u0219te caloriile, ar fi bine s\u0103 ad\u0103uga\u021bi aproximativ 250 kcal.&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O dat\u0103 la 2 s\u0103pt\u0103m\u00e2ni, \u00een acelea\u0219i condi\u021bii, lua\u021bi \u00een considerare \u0219i m\u0103surarea circumferin\u021bei corpului<\/strong>, cum ar fi circumferin\u021ba taliei, \u0219oldurilor, abdomenului, pieptului \u0219i altele. Dac\u0103 greutatea \u0219i centimetrii nu s-au schimbat, pur \u0219i simplu ad\u0103uga\u021bi \u00eenc\u0103 250 kcal pe zi \u00een diet\u0103. Pe m\u0103sur\u0103 ce greutatea sau centimetrii cresc, v\u0103 atinge\u021bi cu succes excesul caloric \u0219i \u00eencepe\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103.&nbsp;<strong>Este important ca excesul de energie s\u0103 nu fie prea mare \u0219i s\u0103 nu ob\u021bine\u021bi \u0219i gr\u0103sime corporal\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Cum s\u0103 ad\u0103uga\u021bi cu u\u0219urin\u021b\u0103 250 kcal pe zi?<\/h4>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 g\u00e2ndi\u021bi la o imagine cu o farfurie cu m\u00e2ncare s\u0103n\u0103toas\u0103, v\u0103 pute\u021bi imagina o simpl\u0103 aranjare a compozi\u021biei sale.&nbsp;<strong>Cresc\u00e2nd cantitatea de carbohidra\u021bi&nbsp;<\/strong>cu aproximativ 200 de grame de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/orez\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orez<\/a>,&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">paste, couscous \u0219i alte cereale,<\/a>&nbsp;ob\u021bine\u021bi cele 250 kcal extra dorite. Mai pute\u021bi ob\u021bine acest lucru, spre exemplu, dintr-o por\u021bie de 40 de grame din&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nucile<\/a>&nbsp;preferate sau dintr-o lingur\u0103 mai mare de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">unt de arahide<\/a>. \u00cen cazul \u00een care nu reu\u0219i\u021bi s\u0103 primi\u021bi aportul de energie necesar pentru dezvoltarea masei musculare din alimenta\u021bie, v\u0103 pot ajuta \u0219i&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/gainere\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suplimentele de calitate<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu sunte\u021bi siguri c\u00e2t de mare ar trebui s\u0103 fie aportul de energie sau cum s\u0103 \u00eel calcula\u021bi, citi\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\">articole<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\"><strong>.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Consuma\u021bi suficiente proteine<\/h3>\n\n\n\n<p>Proteinele din mu\u0219chi se descompun \u0219i se formeaz\u0103 aproape constant.&nbsp;<strong>Pentru ca masa muscular\u0103 s\u0103 creasc\u0103 \u0219i s\u0103-\u0219i m\u0103reasc\u0103 volumul, este necesar s\u0103 primi\u021bi suficiente proteine pe zi,<\/strong>&nbsp;lucru care va stimula produc\u021bia de proteine musculare (MPS \u2013 sinteza proteinelor musculare).&nbsp;<strong>Despre ce cantitate de proteine este vorba pe zi?<\/strong>&nbsp;Pentru majoritatea sportivilor ce fac antrenamente de for\u021b\u0103, aceast\u0103 cantitate se \u00eencadreaz\u0103 \u00eentr-o gam\u0103 mai larg\u0103 de&nbsp;<strong>1,4-2,0 g de proteine pe kilogram de greutate corporal\u0103<\/strong>. Pentru sportivii care c\u00e2nt\u0103resc 70 de kilograme, aceasta reprezint\u0103 aproximativ 98-140 de grame de proteine pe zi. Cu c\u00e2t ne antren\u0103m mai intens \u0219i des, cu at\u00e2t avem nevoie de mai multe proteine.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Dar c\u00e2t de des ar trebui s\u0103 consuma\u021bi proteine?<\/h4>\n\n\n\n<p>Datorit\u0103 utiliz\u0103rii maxime de procese anabolice, conform Societ\u0103\u021bii Interna\u021bionale de Sport \u0219i Nutri\u021bie, este ideal s\u0103&nbsp;<strong>m\u00e2nca\u021bi o mas\u0103 ce con\u021bine aproximativ 20\u201340 de grame de proteine de calitate o dat\u0103 la fiecare 3\u20134 ore.<\/strong>&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Proteinele din zer<\/a>&nbsp;sau&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinele vegetale<\/a>&nbsp;ne pot ajuta s\u0103 ne \u00eendeplinim aportul zilnic recomandat de proteine.&nbsp;<span style=\"color: #ff6600;\">[7]<\/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 dori\u021bi s\u0103 v\u0103 extinde\u021bi sursa de proteine, citi\u021bi articolul nostru&nbsp;<strong><a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Include\u021bi suplimente nutritive \u00een dieta voastr\u0103 pentru a v\u0103 ajuta s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Un&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gainere\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">supliment nutritiv<\/a>&nbsp;de calitate sau&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/inlocuitori-pentru-mese\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">un \u00eenlocuitor de mese<\/a>&nbsp;v\u0103 pot ajuta s\u0103 v\u0103 cre\u0219te\u021bi aportul de energie,&nbsp;<\/strong>mai ales \u00een cazurile \u00een care nu pute\u021bi consuma o cantitate anume de energie sub form\u0103 de alimente solide sau dac\u0103 prefera\u021bi o diet\u0103 bazat\u0103 pe lichide care se absorb mai rapid.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinele din zer<\/a>&nbsp;sau<a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\"&nbsp;proteinele vegetale&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;proteinele vegetale&nbsp;<\/a>o s\u0103 v\u0103 ajute s\u0103 v\u0103 atinge\u021bi aportul zilnic recomandat de protein<\/strong>, iar dup\u0103 antrenament vor sus\u021bine raportul dintre descompunerea \u0219i construirea proteinelor musculare pentru a le crea.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteina-caseina-micelara-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cazeina micelar\u0103<\/a>&nbsp;este o protein\u0103 de noapte&nbsp;<\/strong>care se asimileaz\u0103 treptat \u0219i funrizeaz\u0103 substan\u021be nutritive c\u0103tre mu\u0219chi pentru o perioad\u0103 lung\u0103 de timp c\u00e2nd nu ave\u021bi acces la m\u00e2ncare pentru o lung\u0103 perioad\u0103 de timp.<\/li>\n\n\n\n<li><strong><a aria-label=\"Creatina (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina<\/a>&nbsp;<\/strong>este o substan\u021b\u0103 pe care o primim \u00een mod natural din alimenta\u021bie, iar corpul o produce de unul singur \u00een rinichi \u0219i ficat din aminoacizii glicin\u0103, arginin\u0103 \u0219i metionin\u0103.<strong>&nbsp;Suplimentarea cu creatin\u0103 poate cre\u0219te rezervele organismului cu 20-40% \u0219i, astfel, ofer\u0103 energie mai rapid \u0219i sus\u021bine performan\u021ba,<\/strong>\u0219i astfel v\u0103 pute\u021bi bucura de un antrenament mai intens.&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/span><\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/multivitamine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Multivitaminele<\/a>&nbsp;\u0219i&nbsp;<a aria-label=\"mineralele (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/alte-minerale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralele<\/a>&nbsp;v\u0103 aju\u0103 s\u0103 ob\u021bine\u021bi o cantitate suficient\u0103 din to\u021bi micronutrien\u021bii de baz\u0103,<\/strong>&nbsp;lucru care joac\u0103 un rol important \u00een aproape toate procesele biologice din organism.<\/li>\n<\/ol>\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\/2020\/10\/DSC09243-_-OK-1124x750.jpg\" alt=\"Suplimente alimentare pentru dezvoltarea masei musculare\" class=\"wp-image-188479\" style=\"width:843px;height:563px\" title=\"Suplimente alimentare pentru dezvoltarea masei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Antrenamentul_de_forta_este_alfa_si_omega_dezvoltarii_masei_musculare\"><\/span>Antrenamentul de for\u021b\u0103 este alfa \u0219i omega dezvolt\u0103rii masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Din punct de vedere nutri\u021bional, condi\u021bia pentru cre\u0219terea masei musculare const\u0103 \u00eentr-un u\u0219or exces de energie \u0219i un aport suficient de proteine \u0219i micronutrien\u021bi,<\/strong>&nbsp;astfel \u00eenc\u00e2t organismul s\u0103 poat\u0103 func\u021biona optim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cel mai important stimul \u00een ceea ce prive\u0219te hipertrofia muscular\u0103 este un impuls c\u0103tre celulele musculare sub form\u0103 de antrenament de for\u021b\u0103 sau alt\u0103 activitate suficient de intens\u0103.<\/strong>&nbsp;F\u0103r\u0103 exerci\u021bii fizice mu\u0219chii nu vor cre\u0219te. La fel ca \u00een via\u021b\u0103, nu avem nicio \u0219ans\u0103 s\u0103 \u00eenv\u0103\u021b\u0103m o limb\u0103 str\u0103in\u0103 dac\u0103 nu \u00eencerc\u0103m.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La \u00eenceput, chiar nu conteaz\u0103 dac\u0103 v\u0103 antrena\u021bi acas\u0103 doar cu propria greutate, dac\u0103 alerga\u021bi pentru a v\u0103 antrena tot corpul, dac\u0103 face\u021bi Antrenamentul German sau dac\u0103 urma\u021bi programul de antrenament Korte .&nbsp;<strong>Toate acestea sunt \u201esimple\u201d instrumente de formare a for\u021bei ce trebuie \u00eenv\u0103\u021bate.<\/strong>&nbsp;\u00cen primul r\u00e2nd, cel mai important lucru este s\u0103 v\u0103 crea\u021bi condi\u021biile necesare pentru ca antrenamentul de for\u021b\u0103 s\u0103 aib\u0103 succes \u0219i s\u0103 rezulte cre\u0219terea masei musculare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_sfaturi_de_antrenament_pentru_dezvoltarea_masei_musculare\"><\/span>6 sfaturi de antrenament pentru dezvoltarea masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Crea\u021bi-v\u0103 un plan de antrenament<\/h3>\n\n\n\n<p>Atunci c\u00e2nd alterna\u021bi antrenamentele zilnice regulate pe parcursul unui an cu pauze de c\u00e2teva luni, nu trebuie s\u0103 v\u0103 mira\u021bi c\u0103 nu se v\u0103d rezultate.&nbsp;<strong>Procesul are nevoie de timp.<\/strong>&nbsp;Masa muscular\u0103 nu se dezvolt\u0103 miraculos dup\u0103 3 antrenamente cu gantere \u0219i o por\u021bie de proteine dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen realitate, este necesar s\u0103 v\u0103 g\u00e2ndi\u021bi c\u00e2te ore pe s\u0103pt\u0103m\u00e2n\u0103 sunte\u021bi capabili s\u0103 v\u0103 dedica\u021bi antrenamentelor de for\u021b\u0103.&nbsp;<strong>\u0218i cel mai important, trebuie s\u0103 lua\u021bi o decizie \u0219i s\u0103 v\u0103 \u021bine\u021bi de ea.<\/strong>&nbsp;Acest lucru va fi important pentru stabilirea planului. Regenerarea complet\u0103 are loc \u00een 24-72 de ore dup\u0103 antrenament. Prin urmare, este recomandat s\u0103 lua\u021bi \u00een considerare acest lucru \u00een timpul stabilirii planului de antrenament.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ave\u021bi timp doar de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 pentru exerci\u021bii fizice?<\/strong>&nbsp;Atunci alege\u021bi un antrenament complet.<\/li>\n\n\n\n<li><strong>Ave\u021bi timp de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 pentru exerci\u021bii fizice?<\/strong>&nbsp;Atunci ave\u021bi de ales un antrenament \u00eentreg, \u201eSuperior\/inferior (\u00eemp\u0103r\u021bi\u021bi corpul \u00een partea superioar\u0103 \u0219i cea inferioar\u0103)\u201d \u0219i o \u00eemp\u0103r\u021bire clasic\u0103 cu 1 antrenament muscular pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi face acela\u0219i lucru dac\u0103 vre\u0219i s\u0103 v\u0103 antrena\u021bi de patru ori pe s\u0103pt\u0103m\u00e2n\u0103 (\u201eSuperior\/inferior\u201d sau alternan\u021bi \u00een cadrul antrenamentului).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un antrenament intens de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103 este ceva dificil pentru a avea parte de o regenerare adecvat\u0103.<\/strong>&nbsp;Cu toate acestea, necesit\u0103 mult\u0103 experien\u021b\u0103 \u0219i cuno\u0219tin\u021be despre propria persoan\u0103. Dac\u0103 dori\u021bi s\u0103 v\u0103 stabili\u021bi un plan de antrenament, citi\u021bi articolul nostru&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate \u2013 sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg\" alt=\"6 sfaturi de antrenament pentru dezvoltarea masei musculare\" class=\"wp-image-188505\" style=\"width:843px;height:562px\" title=\"6 sfaturi de antrenament pentru dezvoltarea masei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Construi\u021bi exerci\u021bii de baz\u0103, crea\u021bi \u0219i \u00eenv\u0103\u021ba\u021bi diverse exerci\u021bii<\/h3>\n\n\n\n<p><strong>Care sunt cele mai bune exerci\u021bii? Cele pe care le st\u0103p\u00e2ni\u021bi \u0219i se potrivesc cu biomecanica mi\u0219c\u0103rii voastre.<\/strong> Noi consider\u0103m c\u0103 <strong><a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" class=\"ek-link\">genuflexiunile<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/indreptari-ce-greseli-faceti-cel-mai-des-si-cum-sa-le-evitati\/\">ridicarea greut\u0103\u021bilor<\/a> \u0219i <a href=\"https:\/\/www.youtube.com\/watch?v=UZhxrnaHPx0&amp;ab_channel=GymBeamcz\" class=\"ek-link\">bench-press-ul<\/a><\/strong> sun vitale pentru antrenamentul de for\u021b\u0103. Astfel, ve\u021bi antrena aproape \u00eentregul corp, iar dac\u0103 acestea vi se \u0219i potrivesc, cu siguran\u021b\u0103 nu ar trebui s\u0103 v\u0103 lipseasc\u0103 din planul de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un alt punct este descompunerea p\u0103r\u021bilor individuale \u00een exerci\u021bii<\/strong>&nbsp;care vi se potrivesc, pe care le cunoa\u0219te\u021bi \u0219i le pute\u021bi practica \u00een mod corect.&nbsp;<strong>Pentru \u00eenceput, vor fi suficiente cel pu\u021bin 3 exerci\u021bii pentru o parte muscular\u0103 mare \u0219i 2 exerci\u021bii pentru o parte muscular\u0103 mai mic\u0103.<\/strong>&nbsp;Apoi, \u00eemp\u0103r\u021bi\u021bi exerci\u021biile \u00eentr-un plan de antrenament \u00een func\u021bie de posibilit\u0103\u021bile voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu ave\u021bi experien\u021b\u0103 cu antrenamentul de for\u021b\u0103, este bine pentru \u00eenceput s\u0103 discuta\u021bi cu un antrenor sau m\u0103car cu un prieten care ridic\u0103 greut\u0103\u021bi de ceva timp \u0219i care v\u0103 poate \u00eenv\u0103\u021ba tehnica corect\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. \u00cencepe\u021bi cu un num\u0103r de baz\u0103 de serii \u0219i repet\u0103ri cu o greutate suficient\u0103<\/h3>\n\n\n\n<p>Datorit\u0103 timpului necesar pentru regenerarea complet\u0103, este bine&nbsp;<strong>s\u0103 antrena\u021bi doar o parte muscular\u0103 de aproximativ dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Am spus deja c\u0103 vor fi suficiente&nbsp;<strong>aproximativ 3 exerci\u021bii pentru o parte muscular\u0103 mare \u0219i 2 exerci\u021bii pentru cele mai mici a c\u00e2te 3-4 repet\u0103ri.<\/strong>&nbsp;Dar c\u00e2te repet\u0103ri trebuie \u00eentr-o singur\u0103 sesiune de antrenament?&nbsp; Este vorba<strong>&nbsp;4\u20136 de repet\u0103ri.<\/strong>&nbsp;Pute\u021bi \u00eencepe cu&nbsp;<strong>4\u20136<\/strong>&nbsp;<strong>repet\u0103ri mai intense de la un exerci\u021biu complex, iar apoi 8\u201312 repet\u0103ri&nbsp;<\/strong>\u00eentr-un antrenament de 3-4 work serii.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen acest caz, greutatea este selectat\u0103 ideal \u00eentre 80-85% (1RM) pentru 4-6 repet\u0103ri dintr-o serie \u0219i 60-75% (1RM) pentru 8-12 repet\u0103ri dintr-o serie.<\/strong>&nbsp;1RM exprim\u0103 greutatea maxim\u0103 a sarcinii pe care o pute\u021bi ridica folosind tehnica corect\u0103. C\u00e2nd executa\u021bi 12 repet\u0103ri \u0219i sim\u021bi\u021bi c\u0103 mai pute\u021bi, este timpul s\u0103 ad\u0103ug\u0103\u021bi progresiv greut\u0103\u021bi pentru a atinge impulsul optim de cre\u0219tere.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Planifica\u021bi \u0219i cre\u0219te\u021bi progresiv greutatea<\/h3>\n\n\n\n<p><strong>Cu c\u00e2t sunte\u021bi mai antrena\u021bi, cu at\u00e2t greutatea ridicat\u0103 este mai u\u0219oar\u0103 pentru voi.<\/strong>&nbsp;Prin urmare, este necesar s\u0103 lua\u021bi \u00een considerare acest factor \u00een cadrul mezociclului (perioada de mijloc a antrenamentului) \u0219i s\u0103 face\u021bi antrenamentul pu\u021bin mai solicitant \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, ad\u0103ug\u00e2nd la num\u0103rul de repet\u0103ri sau puls\u00e2nd la extra timp sub tensiune (TUT). Ca parte a planific\u0103rii antrenamentului, ar trebui&nbsp;<strong>s\u0103 cre\u0219te\u021bi sarcina \u00eentr-un mezociclu care s\u0103 dureze aproximativ 4-8 s\u0103pt\u0103m\u00e2ni.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dup\u0103 acest mezociclu, este timpul pentru o faz\u0103 de desc\u0103rcare s\u0103pt\u0103m\u00e2nal\u0103,<\/strong>&nbsp;c\u00e2nd ve\u021bi reduce intensitatea antrenamentului cu aproximativ jum\u0103tate, fie prin utilizarea unei sarcini mai mici sau prin reducerea num\u0103rului de serii realizate. Acest lucru va ajuta adaptarea deplin\u0103 la antrenament.<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Apoi, ve\u021bi testa din nou 1RM<\/strong>&nbsp;\u0219i ve\u021bi planifica o alt\u0103 greutate pentru antrenament. Ve\u021bi for\u021ba masa muscular\u0103 pentru a se dezvolta, astfel \u00eenc\u00e2t&nbsp;<strong>antrenamentul s\u0103 respecte supra\u00eenc\u0103rcarea progresiv\u0103<\/strong>, care presupune faptul c\u0103 antrenamentele devin din ce \u00een ce mai exigente, iar mu\u0219chii primesc un impuls de dezvoltare mai puternic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0218i c\u00e2t de mare trebuie s\u0103 fie pauza dintre serii?<\/strong>&nbsp;Aproximativ<strong>&nbsp;3 minute \u00eentre cele mai grele serii \u0219i 2 minute \u00eentre seriile mai u\u0219oare<\/strong>&nbsp;pentru a restabili \u00een mod adecvat resursele energetice pentru a continua antrenamentul muscular.&nbsp;<span style=\"color: #ff6600;\">[16]<\/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\/2020\/10\/DSC09799-_-OK-1124x750.jpg\" alt=\"De c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 trebuie s\u0103 faci mi\u0219care pentru dezvoltarea masei musculare?\" class=\"wp-image-188518\" style=\"width:843px;height:563px\" title=\"De c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 trebuie s\u0103 faci mi\u0219care pentru dezvoltarea masei musculare?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Fi\u021bi r\u0103bd\u0103tori \u0219i persisten\u021bi<\/h3>\n\n\n\n<p><strong>Nici m\u0103car Roma nu a fost construit\u0103 \u00eentr-o zi \u0219i nici Michelangelo nu a sculptat statuia lui David peste noapte,<\/strong>&nbsp;a\u0219a c\u0103 trebuie s\u0103 accept\u0103m faptul c\u0103 orice lucru dureaz\u0103. Este important&nbsp;<strong>s\u0103 ave\u021bi \u00eencredere \u00een procesul stabilit, s\u0103 v\u0103 monitoriza\u021bi progresul \u0219i s\u0103 v\u0103 adapta\u021bi \u00een mod inteligent planul \u00een func\u021bie de rezultatele obiectivelor pe termen mediu.<\/strong>&nbsp;Asta \u00eenseamn\u0103 c\u0103 se pot face modific\u0103ri par\u021biale \u00een planul de antrenament dup\u0103 aproximativ o lun\u0103 de lucru. Desigur, nu includem manipularea dimensiunii sarcinii referitor la scopul realiz\u0103rii unei supra-sarcini progresive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103, de asemenea, o diferen\u021b\u0103 uria\u0219\u0103 \u00een ceea ce prive\u0219te pozi\u021bie de pe care porni\u021bi.&nbsp;<strong>\u00cencep\u0103torul cre\u0219te privind la bara de trac\u021biuni.<\/strong>&nbsp;iar sportivul avansat p\u00e2n\u0103 la cel experimentat este fericit pentru fiecare 100 de grame de mas\u0103 muscular\u0103 nou\u0103.&nbsp;<strong>Fiecare suntem buni la altceva.<\/strong>&nbsp;Iar acest lucru trebuie respectat \u0219i \u00een\u021beles.<\/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 modalitatea prin care s\u0103 v\u0103 stabili\u021bi obiectivele \u0219i \u00een mod corect, citi\u021bi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"articolele (opens in a new tab)\">articolele<\/a>&nbsp;nostre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Nu subestima\u021bi somnul \u0219i timpul suficient pentru a v\u0103 regenera<\/h3>\n\n\n\n<p><strong>Somnul este foarte important<\/strong>&nbsp;\u0219i este un aspect care continu\u0103 s\u0103 ne surprind\u0103. Un&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">somn optim<\/a>&nbsp;este important<\/strong>&nbsp;pentru sus\u021binerea func\u021biilor cognitive, pentru gestionarea stresului, eliminarea oboselii, pentru un nivel s\u0103n\u0103tos de testosteron \u0219i un mediu hormonal general favorabil pentru cre\u0219terea masei musculare.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sarcinile excesive de antrenament nu duc la rezultate mai bune. Dimpotriv\u0103<\/strong>. Cel mai bine este s\u0103 respecta\u0219i planul \u0219i s\u0103 v\u0103 antrena\u021bi din greu. Apoi trebuie s\u0103 \u021bine\u021bi cont de odihn\u0103 \u0219i regenerare, care poate fi de exemplu, sub form\u0103 de masaj, terapie la rece, saun\u0103 \u0219i alte tehnici.<\/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 s\u0103 afla\u021bi mai multe despre alimenta\u021bie \u00een perioada de antrenament, citi\u021bi articolul nostru&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce s\u0103 m\u00e2nca\u021bi \u00eenainte \u0219i dup\u0103 antrenament pentru a ob\u021bine rezultate maxime.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Factorii_care_trebuie_respectati_pentru_dezvoltarea_masei_musculare\"><\/span>Factorii care trebuie respecta\u021bi pentru dezvoltarea masei musculare:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Un exces u\u0219or de energie \u00een diet\u0103,<\/strong>&nbsp;aproximativ 10\u201320% \u00een plus fa\u021b\u0103 de aportul energetic de men\u021binere.<\/li>\n\n\n\n<li><strong>Un aport zilnic suficient de proteine<\/strong>&nbsp;pe o scar\u0103 larg\u0103 de&nbsp;<strong>1.4\u20132 g pe kg de greutate corporal.<\/strong><\/li>\n\n\n\n<li><strong>Un plan de antrenament de calitate care s\u0103 respecte principiul supra\u00eenc\u0103rc\u0103rii progresive<\/strong>, care poate fi sus\u021binut prin cre\u0219terea volumului de antrenament, intensitatea mai mare a antrenamentului, scurtarea intervalului de odihn\u0103 \u00eentre seturi sau \u00eencetinirea ritmului exerci\u021biului.&nbsp;<span style=\"color: #ff6600;\">[18]<\/span><\/li>\n\n\n\n<li><strong>Spa\u021biu suficient pentru regenerarea mu\u0219chilor \u0219i a sistemului nervos<\/strong>, care este, de asemenea, epuizat dup\u0103 un antrenament solicitant.&nbsp;<span style=\"color: #ff6600;\">[19] [20]<\/span><\/li>\n\n\n\n<li><strong>Dormi\u021bi cel pu\u021bin 7\u20139 ore pe zi.<\/strong><\/li>\n<\/ol>\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\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg\" alt=\"Ce anume afecteaz\u0103 dezvoltarea masei musculare?\" class=\"wp-image-188531\" style=\"width:843px;height:562px\" title=\"Ce anume afecteaz\u0103 dezvoltarea masei musculare?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pe_ce_trebuie_sa_puneti_accent\"><\/span>Pe ce trebuie s\u0103 pune\u021bi accent?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cendeplinirea condi\u021biilor pentru dezvoltarea masei musculare nu este at\u00e2t de complicat\u0103 pe c\u00e2t pare, nu-i a\u0219a? Nu ave\u021bi nevoie de nicio scurt\u0103tur\u0103, acceler\u0103ri, metode inovatoare de antrenament sau pastile miraculoase.&nbsp;<strong>Trebuie doar s\u0103 urma\u021bi c\u00e2teva dintre cele mai importante aspecte pentru dezvoltarea masei musculare, s\u0103 progresa\u021bi \u0219i cel mai important este s\u0103 fi\u021bi r\u0103bd\u0103tori \u0219i consecven\u021bi.<\/strong>&nbsp;Chiar dac\u0103 vor fi momente \u00een care nu o s\u0103 v\u0103 dori\u021bi s\u0103 v\u0103 mai antrena\u021bi, sentimentul pl\u0103cut de dup\u0103 antrenament, o s\u0103 v\u0103 conving\u0103 s\u0103 merge\u021bi constant la sal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dezvoltarea masei musculare este o chestiune de luni, ani, dar, de fapt, poate fi un lucru pentru toat\u0103 via\u021ba.<\/strong>&nbsp;\u00cen plus, depinde \u0219i de \u0219i obiectivele voastre. Pentru un corp atr\u0103g\u0103tor \u0219i bine lucrat este suficient&nbsp;<strong>s\u0103 v\u0103 antrena\u021bi de aproximativ 3 ori pe s\u0103pt\u0103m\u00e2n\u0103, s\u0103 ave\u021bi o diet\u0103 echilibrat\u0103 cu suficien\u021bi nutrien\u021bi, s\u0103 dormi\u021bi suficient \u0219i s\u0103 nu v\u0103 stresa\u021bi inutil.<\/strong><\/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-a pl\u0103cut articolul \u0219i a fost util pentru voi, v\u0103 rug\u0103m s\u0103 da\u021bi un share pentru a-i putea ajuta \u0219i pe prietenii vo\u0219tri s\u0103-\u0219i stabileasc\u0103 o diet\u0103 \u0219i s\u0103 se antreneze pentru a-\u0219i dezvolta masa muscular\u0103.&nbsp;<strong>Pe voi ce anume v-a ajutat \u00een acest sens?<\/strong>&nbsp;\u00cemp\u0103rt\u0103\u0219i\u021bi-ne sfaturile \u0219i ponturile voastre \u00een comentarii.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nu mai pierde\u021bi timpul \u0219i stabili\u021bi-v\u0103 un regim alimentar \u0219i un plan de antrenament pentru dezvoltarea muscular\u0103.<\/p>\n","protected":false},"author":65,"featured_media":188711,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7484,7190,7358,6674],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-300686","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-antrenament","9":"tag-cresterea-masei-musculare","10":"tag-nutritie","11":"tag-plan-alimentar","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vre\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103? Noi o s\u0103 v\u0103 ajut\u0103m s\u0103 ave\u021bi o diet\u0103 bazat\u0103 pe alimentele potrivite \u0219i un plan de antrenament corect.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vre\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103? 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