{"id":317197,"date":"2021-12-28T11:39:00","date_gmt":"2021-12-28T10:39:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=317197"},"modified":"2024-05-28T11:19:40","modified_gmt":"2024-05-28T09:19:40","slug":"cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/","title":{"rendered":"Cum s\u0103 alege\u021bi proteinele potrivite pentru pierderea \u00een greutate sau pentru dezvoltarea masei musculare?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Care_sunt_beneficiile_consumului_de_proteine\" title=\"Care sunt beneficiile consumului de proteine?\">Care sunt beneficiile consumului de proteine?<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Cum_se_clasifica_pudrele_proteice_si_pe_care_sa_o_alegeti\" title=\"Cum se clasific\u0103 pudrele proteice \u0219i pe care s\u0103 o alege\u021bi?\">Cum se clasific\u0103 pudrele proteice \u0219i pe care s\u0103 o alege\u021bi?<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Proteine_de_origine_animala\" title=\"Proteine de origine animal\u0103\">Proteine de origine animal\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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#1_Proteine_din_zer\" title=\"1. Proteine din zer\">1. Proteine din zer<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#2_Cazeina_micelara\" title=\"2. Cazeina micelar\u0103\">2. Cazeina micelar\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#3_Proteine_din_carnea_de_vita\" title=\"3. Proteine din carnea de vit\u0103\">3. Proteine din carnea de vit\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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#4_Proteinele_din_ou\" title=\"4. Proteinele din ou\">4. Proteinele din ou<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#5_Proteine_multi-componente\" title=\"5. Proteine multi-componente\">5. Proteine multi-componente<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Proteinele_animale_si_consumul_lor\" title=\"Proteinele animale \u0219i consumul lor\">Proteinele animale \u0219i consumul lor<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Consumul_recomandat_al_proteinelor_de_origine_animala\" title=\"Consumul recomandat al proteinelor de origine animal\u0103\">Consumul recomandat al proteinelor de origine animal\u0103<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Proteine_pe_baza_de_plante\" title=\"Proteine pe baz\u0103 de plante\">Proteine pe baz\u0103 de plante<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#1_Proteinele_din_soia\" title=\"1. Proteinele din soia\">1. Proteinele din soia<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#2_Proteinele_din_orez\" title=\"2. Proteinele din orez\">2. Proteinele din orez<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#3_Proteinele_din_canepa\" title=\"3. Proteinele din c\u00e2nep\u0103\">3. Proteinele din c\u00e2nep\u0103<\/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\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#4_Proteinele_din_mazare\" title=\"4. Proteinele din maz\u0103re\">4. Proteinele din maz\u0103re<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#5_Proteine_multi-componente-2\" title=\"5. Proteine multi-componente\">5. Proteine multi-componente<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Pudra_proteica_vegetala_si_consumul_ei\" title=\"Pudra proteic\u0103 vegetal\u0103 \u0219i consumul ei\">Pudra proteic\u0103 vegetal\u0103 \u0219i consumul ei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Aportul_recomandat_de_proteine_pe_baza_de_plante\" title=\"Aportul recomandat de proteine pe baz\u0103 de plante\">Aportul recomandat de proteine pe baz\u0103 de plante<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Probabil \u0219ti\u021bi c\u0103 proteinele nu sunt steroizi \u0219i nu trebuie consumate doar de culturi\u0219ti. Dimpotriv\u0103, <strong>proteinele sunt supliment alimentar extrem de practic<\/strong>, a\u0219adar este o parte esen\u021bial\u0103 a alimenta\u021biei celor care doresc <strong>s\u0103 sl\u0103beasc\u0103, s\u0103-\u0219i dezvolte masa muscular\u0103 sau pur \u0219i simplu s\u0103 se men\u021bin\u0103 \u00een form\u0103<\/strong>. Un aport suficient de proteine poate fi foarte util \u00een atingerea unui obiectiv stabilit \u00een ceea ce prive\u0219te stilul de via\u021b\u0103, oricare ar fi acesta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi decis s\u0103 v\u0103 cre\u0219te\u021bi aportul de proteine folosind pulberi proteice, este posibil s\u0103 nu \u0219ti\u021bi pe care s\u0103 o alege\u021bi. Nu va fi u\u0219or de aflat ce \u00eenseamn\u0103 WPC, WPI sau DH32. \u00cen articolul de ast\u0103zi, vom explica mai multe despre ce se afl\u0103 \u00een spatele acestor scrisori misterioase \u0219i, de asemenea, vom discuta despre cum s\u0103 alege\u021bi pulberea proteic\u0103 potrivit\u0103 \u00een raport cu obiectivele voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_beneficiile_consumului_de_proteine\"><\/span>Care sunt beneficiile consumului de proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele sunt un supliment alimentar considerat pe bun\u0103 dreptate <strong>o surs\u0103 concentrat\u0103 de proteine<\/strong>. Aportul recomandat variaz\u0103 \u00eentre <strong>0,8 &#8211; 2 g de proteine per kilogram de greutate corporal\u0103<\/strong>, \u00een func\u021bie de <strong>v\u00e2rst\u0103, starea de s\u0103n\u0103tate \u0219i activitatea fizic\u0103<\/strong>. A\u0219adar, pentru o persoan\u0103 de 70 kg, aportul este de 56 &#8211; 140 g.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 cerin\u021belor crescute \u00een ceea ce prive\u0219te aportul de proteine, sportivii sunt sf\u0103tui\u021bi s\u0103 p\u0103streze intervalul de 1,4 &#8211; 2 g pe kilogram de greutate corporal\u0103. Pentru un sportiv de 70&nbsp;kg, valoarea este undeva \u00eentre 98 &#8211; 140 g. Pulberea proteic\u0103, totu\u0219i, este conceput\u0103 nu doar pentru<strong> dezvoltarea masei musculare a sportivilor<\/strong>. Aceasta poate fi de folos \u0219i persoanelor care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103, celor care doresc s\u0103-\u0219i <strong>protejeze masa muscular\u0103 c\u00e2\u0219tigat\u0103 cu greu sau care doresc s\u0103-\u0219i reduc\u0103 senza\u021bia constant\u0103 de foame \u0219i pofta de dulce<\/strong>. Dac\u0103 nu reu\u0219i\u021bi s\u0103 ob\u021bine\u021bi \u00eentr-o zi un aport suficient de proteine dintr-o alimenta\u021bie normal\u0103, atunci pulberea proteic\u0103 poate deveni un ajutor excelent pentru voi. Atunci haide\u021bi s\u0103 vedem motivele pentru care un aport corespunz\u0103tor de proteine este at\u00e2t de important. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Accelerarea metabolismului<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-accelerati-metabolismul-si-sa-ardeti-mai-mult\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Accelerarea metabolismului<\/a>&nbsp;este legat\u0103 \u00eentr-o oarecare m\u0103sur\u0103 de <strong>efectul termic<\/strong>, lucru la care proteinele exceleaz\u0103. Ce \u00eenseamn\u0103 acest lucru? \u00cen cazul proteinelor, \u00een func\u021bie de tipul lor, <strong>efectul termic variaz\u0103 \u00eentre 20 &#8211; 30%<\/strong>. Prin compara\u021bie, carbohidra\u021bii au un efect termic de doar 5 &#8211; 10% iar gr\u0103simile de doar 0 &#8211; 3%. Astfel, dintre to\u021bi macronutrien\u021bii, proteinele permit organismului <strong>s\u0103 ard\u0103 cea mai mare cantitate de energie<\/strong> practic f\u0103r\u0103 a depune niciun efort suplimentar. A\u0219adar, cu un consum de 150 g de proteine pe zi, pute\u021bi arde \u0219i p\u00e2n\u0103 la 180 kcal. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u2013\u20605]<\/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\">2. Pierderea \u0219i men\u021binerea greut\u0103\u021bii<\/h3>\n\n\n\n<p>Sc\u0103derea mai u\u0219oar\u0103 \u00een greutate datorit\u0103 <strong>aportului adecvat de proteine<\/strong> este, de asemenea, legat\u0103 de <strong>men\u021binerea \u0219i dezvoltarea masei musculare<\/strong>. Dac\u0103 ave\u021bi mai mult\u0103 mas\u0103 muscular\u0103, produc\u021bia de energie este \u00een mod natural mai mare. Dac\u0103 a\u021bi atins deja greutatea dorit\u0103, un aport optim de proteine v\u0103 poate ajuta s\u0103 <strong>nu \u00eencepe\u021bi s\u0103 lua\u021bi din nou \u00een greutate<\/strong>, iar acest lucru se datoreaz\u0103 <strong>efectului termic \u0219i sa\u021biet\u0103\u021bii proteinelor<\/strong>. <span style=\"color: #ff6600\">[6-8]<\/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 vre\u021bi s\u0103 afla\u021bi mai multe sfaturi despre cum s\u0103 sl\u0103bi\u021bi, nu rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/15-sfaturi-despre-cum-sa-slabiti-sa-incepeti-sa-va-antrenaiti-si-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 sfaturi despre cum s\u0103 sl\u0103bi\u021bi, s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos<\/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\">3. Dezvoltarea \u0219i men\u021binerea masei musculare<\/h3>\n\n\n\n<p>Proteinele \u0219i aminoacizii lor sunt <strong>un element esen\u021bial al masei musculare<\/strong>. Acest lucru permite ca masa muscular\u0103 s\u0103 se dezvolte \u0219i s\u0103 c\u00e2\u0219tige for\u021b\u0103, lucru apreciat de to\u021bi cei care se antreneaz\u0103 \u00een mod regulat la sal\u0103. De asemenea, proteinele pot ajuta la <strong>men\u021binerea masei musculare<\/strong>, ceea ce este cel mai important, mai ales \u00een timpul dietelor de sl\u0103bire. De fapt, \u00een timpul unui deficit caloric, aportul ridicat de proteine <strong>poate reduce \u0219i preveni pierderea masei musculare<\/strong>. \u00cen plus, dac\u0103 sunt \u00eendeplinite anumite condi\u021bii, poate ajuta la <strong>dezvoltarea masei musculare<\/strong>. De aceea este mai bine s\u0103 ave\u021bi un aport mai mare de proteine. A\u0219adar, v\u0103 pute\u021bi apropia de limita de 2 g de proteine pe kg de greutate corporal\u0103 cu \u00eencredere.<span style=\"color: #ff6600\"> [9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>G\u0103si\u021bi mai multe sfaturi despre cum s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103 \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/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\">4. Regenerare sportit\u0103<\/h3>\n\n\n\n<p>\u00cen plus, proteinele joac\u0103 un rol extrem de important \u0219i \u00een <strong>regenerarea mu\u0219chilor afecta\u021bi \u00een urma efortului.<\/strong> De aceea, \u00een sala de sport, pute\u021bi vedea sportivi consum\u00e2nd b\u0103uturi proteice imediat dup\u0103 ultima lor serie. Sigur, poate pare pu\u021bin exagerat, dar practic ei nu comit nicio gre\u0219eal\u0103, ci doar \u00eencearc\u0103 s\u0103 ofere organismului ceea ce are nevoie acesta. Pe l\u00e2ng\u0103 capacitatea acestora de a <strong>regenera masa muscular\u0103 dup\u0103 antrenament<\/strong>, proteinele ajut\u0103 \u0219i la regenerarea \u021besuturilor deteriorate din cauza r\u0103nilor. Aportul proteic nu trebuie subestimat nici de persoanele care au suferit o accidentare, dar care doresc s\u0103-\u0219i revin\u0103 \u00een form\u0103 c\u00e2t mai cur\u00e2nd posibil. <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<p>Mai multe sfaturi despre cum s\u0103 v\u0103 sus\u021bine\u021bi regenerarea organismului pot fi g\u0103site \u00een articolul nostru intitulat&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"824\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-824x1124.jpg\" alt=\"Proteinele sus\u021bin s\u0103n\u0103tatea oaselor\" class=\"wp-image-306459\" title=\"Proteinele sus\u021bin s\u0103n\u0103tatea oaselor \u0219i sistemul imunitar\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-824x1124.jpg 824w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-293x400.jpg 293w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-1127x1536.jpg 1127w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-1502x2048.jpg 1502w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-scaled.jpg 1878w\" sizes=\"auto, (max-width: 824px) 100vw, 824px\" \/><\/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\">5. Sus\u021binerea sistemului imunitar<\/h3>\n\n\n\n<p>Probabil a\u021bi aflat c\u0103 proteinele sunt un element esen\u021bial al masei musculare. De asemenea, acestea sunt indispensabile \u0219i pentru <strong>producerea celulelor sistemului imunitar \u0219i a anticorpilor<\/strong>. Dac\u0103 dori\u021bi s\u0103 v\u0103 maximiza\u021bi s\u0103n\u0103tatea \u0219i sistemul de ap\u0103rare al organismului, v\u0103 recomand\u0103m s\u0103 ave\u021bi grij\u0103 la aportul de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen sus\u021binerea sistemului imunitar v\u0103 pot fi de folos \u0219i proteinele din zer de \u00eenalt\u0103 calitate ce con\u021bin <strong>frac\u021bii proteice bioactive<\/strong>, cum ar fi imunoglobulinele, alfa \u0219i beta-lactoglubulinele sau lactoferina, care sunt benefice pentru <strong>sistemul<\/strong> <strong>intestinal<\/strong>. \u00cen plus, v\u0103 pute\u021bi consolida imunitatea \u0219i cu ajutorul <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>terapiei cu ap\u0103 rece<\/strong><\/a> sau prin<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/biohacking-7-sfaturi-care-o-sa-va-imbunatateasca-viata-din-toate-punctele-de-vedere\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biohacking<\/strong><\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[13] [44]<\/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\">6. Sc\u0103derea poftei de m\u00e2ncare \u0219i a poftelor de alimente dulci<\/h3>\n\n\n\n<p>Proteinele ofer\u0103 <strong>cel mai mare efect de sa\u021bietate<\/strong> dintre to\u021bi macronutrien\u021bii. Dac\u0103 v\u0103 asigura\u021bi c\u0103 ave\u021bi un aport suficient de proteine la fiecare mas\u0103, ave\u021bi \u0219anse mai mari s\u0103 v\u0103 s\u0103tura\u021bi \u0219i s\u0103 <strong>nu mai fie nevoie s\u0103 consuma\u021bi gust\u0103ri \u00een plus<\/strong>. Aportul optim de proteine poate fi de folos \u0219i \u00een reducerea nivelului de grelin\u0103, cunoscut\u0103 \u0219i sub numele de hormonul foamei. Din nou, acest lucru poate avea leg\u0103tur\u0103 cu o nevoie mai mic\u0103 de a v\u0103 satisface poftele dup\u0103 m\u00e2ncare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Appetite Control<\/a> \u0219i alte sfaturi din articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/?p=304903\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sc\u0103pa\u021bi de senza\u021bia constant\u0103 de foame \u0219i de poftele alimentare<\/strong><\/a> v\u0103 vor ajuta \u00een acest sens. <span style=\"color: #ff6600\" class=\"tadv-color\">[14\u2013\u206017]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Sus\u021bin s\u0103n\u0103tatea oaselor<\/h3>\n\n\n\n<p>Proteinele nu au grij\u0103 doar de dezvoltarea muscular\u0103, ci contribuie \u0219i la <strong>men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor<\/strong>. Rezultatele studiilor sugereaz\u0103 c\u0103 \u00eentr-o oarecare m\u0103sur\u0103, acestea pot ajuta la <strong>prevenirea fracturilor sau a dezvolt\u0103rii osteoporozei<\/strong>. Proteinele sunt la fel de importante pentru s\u0103n\u0103tatea sistemului musculo-scheletic precum stilul de via\u021b\u0103 activ, cu mult\u0103 mi\u0219care \u0219i mai ales cu antrenamente de for\u021b\u0103. <span style=\"color: #ff6600\">[18-21]<\/span><\/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=\"6177,6404,46201,48031,108703\" ><\/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\"><span class=\"ez-toc-section\" id=\"Cum_se_clasifica_pudrele_proteice_si_pe_care_sa_o_alegeti\"><\/span>Cum se clasific\u0103 pudrele proteice \u0219i pe care s\u0103 o alege\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a alege o pudr\u0103 proteic\u0103, trebuie s\u0103 v\u0103 \u00eentreba\u021bi din ce este aceasta f\u0103cut\u0103 de fapt. Probabil nu v\u0103 surprinde faptul c\u0103 acestea sunt produse din <strong>alimente bogate \u00een proteine<\/strong>. Pe baza ingredientelor brute, le putem \u00eemp\u0103r\u021bi \u00een pudre proteice de origine <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">animal\u0103<\/a> \u0219i <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\">pe baz\u0103 de plante<\/a> Acest lucru v\u0103 ofer\u0103 o gam\u0103 larg\u0103 de op\u021biuni din care s\u0103<strong> alege\u021bi \u00een func\u021bie de nevoile \u0219i obiectivele voastre<\/strong>. Exist\u0103 \u0219i pudre proteice speciale, potrivite pentru vegani sau pentru persoanele cu restric\u021bii alimentare, precum <strong>intoleran\u021ba la lactoz\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteine_de_origine_animala\"><\/span>Proteine de origine animal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pudra proteic\u0103 ob\u021binut\u0103 din lapte<\/strong> poate fi \u00een general clasificat\u0103 ca fiind cea mai cunoscut\u0103. Aceasta con\u021bine o combina\u021bie de proteine din zer \u0219i cazein\u0103 \u00eentr-un <strong>raport de 1:4<\/strong>. Proteinele din zer&nbsp;reprezint\u0103 un amestec de&nbsp;<strong>proteine<\/strong> izolate din zer. Mai exact, con\u021bin <strong>concentrat, izolat \u0219i hidrolizat<\/strong> din zer. Dac\u0103 vede\u021bi \u201e100% zer\u201d pe etichet\u0103, pute\u021bi fi siguri c\u0103 proteinele din zer sunt singura surs\u0103 de proteine \u200b\u200butilizat\u0103. Un mare avantaj al unei astfel de proteine este faptul c\u0103 se diger\u0103 rapid. Cu toate acestea, proteinele cazeinice sunt produse \u0219i din lapte, cum ar fi cazeina micelar\u0103. Aceasta ofer\u0103 un <strong>flux constant de aminoacizi care formeaz\u0103 masa muscular\u0103<\/strong>, deoarece se diger\u0103 mult mai lent. Acest lucru o face perfect\u0103 pentru reducerea apetitului \u0219i cre\u0219terea senza\u021biei de sa\u021bietate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, pe l\u00e2ng\u0103 lapte, proteinele de origine animal\u0103 sunt produse \u0219i din <strong>proteine de vit\u0103 sau ou\u0103<\/strong> (albumin\u0103 de ou\u0103). Foarte rar, pute\u021bi \u00eent\u00e2lni \u0219i <strong>proteine de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> sau somon<\/strong>. Cu toate acestea, pre\u021bul lor este destul de mare. De aceea, acest tip de surse de proteine pot face parte din unele pudre proteice multicomponente, \u00eenlocuitori de mas\u0103 sau batoane proteice. Mai jos, vom discuta despre cum s\u0103 recunoa\u0219te\u021bi fiecare tip de proteine \u0219i cum s\u0103 o alege\u021bi pe cea mai bun\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\"><span class=\"ez-toc-section\" id=\"1_Proteine_din_zer\"><\/span>1. Proteine din zer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinele din zer<\/strong><\/a> apar\u021bin categoriei produselor de origine animal\u0103, produse din lapte. <strong>Pentru un kilogram de astfel de proteine este nevoie de peste 100 de litri de lapte<\/strong>. Pre\u021bul rezultat variaz\u0103 \u00een func\u021bie de tipul de proteine, metoda de procesare, capacitatea de digestie, timpul de digestie, proteine, gr\u0103simi, con\u021binut de carbohidra\u021bi. Astfel, fiecare pulbere proteic\u0103 are o anumit\u0103 destina\u021bie, \u00een func\u021bie de obiectivele fiec\u0103rei persoane \u00een parte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a produce proteine din zer, trebuie mai \u00eent\u00e2i <strong>s\u0103 se ob\u021bin\u0103 lapte de vac\u0103 de calitate<\/strong>. Acesta este apoi supus pasteuriz\u0103rii (\u00eenc\u0103lzirii pe termen scurt) care \u00eempiedic\u0103 \u00eenmul\u021birea bacteriilor \u00een lapte. Dup\u0103 acest proces, laptele con\u021bine aproximativ <strong>20% zer \u0219i 80% cazein\u0103<\/strong>. Prin ad\u0103ugarea enzimei chimozin\u0103 se coaguleaz\u0103 laptele, separ\u00e2ndu-se astfel zerul de cazein\u0103. Aceasta produce o parte lichid\u0103 numit\u0103 ser de lapte (zer) ce con\u021bine proteine din zer, gr\u0103simi \u0219i carbohidra\u021bi \u0219i care este apoi procesat\u0103 \u00een continuare prin filtrare \u0219i alte procese pentru a crea produsul final &#8211; proteine din zer.<span style=\"color: #ff6600\"> [22-23]<\/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\">Concentratul din zer<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Concentratul din zer<\/strong><\/a>&nbsp;poate fi g\u0103sit \u0219i sub acronimul <strong>WPC<\/strong> (Whey Protein Concentrate). Datorit\u0103 propriet\u0103\u021bilor sale, acesta apar\u021bine tipului de proteine cel mai favorizat \u0219i cunoscut la nivel mondial \u0219i care, de obicei, <strong>con\u021bine o cantitate suficient\u0103 de proteine \u200b\u200bde p\u00e2n\u0103 la 70 &#8211; 80%<\/strong>. Spre exemplu, \u00een produc\u021bia concentratului din zer se folosea \u00een trecut metoda schimbului de ioni, ceea ce reprezenta o modalitate ieftin\u0103 prin care frac\u021biile proteice originale erau degradate. \u00cen prezent, a fost \u00eenlocuit\u0103 cu <strong>metode de filtrare<\/strong>, cum ar fi nanofiltrarea, microfiltrarea \u0219i ultrafiltrarea. Aceste metode produc proteine de \u00eenalt\u0103 calitate \u0219i <strong>relativ rapid absorbabile<\/strong> (10 g\/h), care sunt \u0219i foarte <strong>accesibile ca pre\u021b<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Concentratul de zer este potrivit pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sportivii de for\u021b\u0103 dup\u0103 antrenament pentru a-\u0219i sus\u021bine regenerarea.<\/li>\n\n\n\n<li>Sportivii de for\u021b\u0103 \u00een orice moment al zilei pentru a-\u0219i atinge aportul optim de proteine.<\/li>\n\n\n\n<li>Sportivii de rezisten\u021b\u0103 \u0219i al\u021bi sportivi dup\u0103 antrenament pentru a-\u0219i sus\u021bine regenerarea.<\/li>\n\n\n\n<li>Sportivii de rezisten\u021b\u0103 \u00een orice moment al zilei pentru a-\u0219i atinge aportul optim de proteine.<\/li>\n\n\n\n<li>Persoanele care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103 \u0219i care au nevoie s\u0103-\u0219i m\u0103reasc\u0103 aportul de proteine.<\/li>\n\n\n\n<li>Buc\u0103tarii care doresc s\u0103 creasc\u0103 con\u021binutul de proteine al preparatelor lor.<\/li>\n\n\n\n<li>Persoanele aflate \u00een convalescen\u021b\u0103 \u00een urma unei r\u0103niri.<\/li>\n\n\n\n<li>Oricine dore\u0219te s\u0103 consume proteine de calitate \u0219i la pre\u021buri accesibile.<\/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\/11\/IMG_1717-1124x749.jpeg\" alt=\"Pentru cine este benefic concentratul din zer?\" class=\"wp-image-306474\" style=\"width:843px;height:562px\" title=\"Pentru cine este benefic concentratul din zer?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Izolatul din zer<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-isofue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Izolatul din zer<\/strong><\/a>&nbsp;mai este denumit \u0219i <strong>WPI<\/strong> (Whey Protein Isolate). Acesta se extrage din concentrat din zer prin <strong>filtrare<\/strong>, lu\u00e2ndu-i mai mult timp s\u0103 se filtreze dec\u00e2t concentratului. Astfel, reiese un produs care este chiar <strong>mai \u201epur\u201d dec\u00e2t concentratul din zer<\/strong>. Prin compara\u021bie, are \u0219i o propor\u021bie mai mare de proteine, \u0219i anume 80% sau mai mult. \u00cen plus, con\u021bine mai pu\u021bine gr\u0103simi \u0219i zah\u0103r, ceea ce este perfect pentru <strong>sportivii preten\u021bio\u0219i care au nevoie de proteine de cea mai \u00eenalt\u0103 calitate \u0219i care se absorb rapid (10 g\/h)<\/strong>. \u00cen timpul produc\u021biei, proteina este lipsit\u0103 de aproape tot zah\u0103rul din lapte. Con\u021binutul de proteine din izolatul din zer este de aproximativ <strong>2 g la 100 g<\/strong>, ceea ce permite persoanelor cu intoleran\u021b\u0103 la lactoz\u0103 s\u0103-l consume f\u0103r\u0103 griji. <span style=\"color: #ff6600\" class=\"tadv-color\">[25\u2013\u206026]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izolatul din zer este potrivit pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sportivii preten\u021bio\u0219i care se str\u0103duiesc s\u0103 aib\u0103 parte de o regenerare maxim\u0103.<\/li>\n\n\n\n<li>Sportivii de fitness \u0219i culturism care \u00ee\u0219i controleaz\u0103 fiecare gram de gr\u0103sime \u0219i zah\u0103r din alimenta\u021bia lor.<\/li>\n\n\n\n<li>Persoanele care urmeaz\u0103 diete drastice.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103 consume cele mai bune proteine pentru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pentru-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pierderea \u00een greutate<\/a>.<\/li>\n\n\n\n<li>Persoanele intolerante la lactoz\u0103.<\/li>\n\n\n\n<li>Persoanele care caut\u0103 cea mai pur\u0103 surs\u0103 de concentrat din proteine.<\/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\">Hidrolizatul din zer<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/proteine-hydrofue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hidrolizatul din zer<\/strong><\/a>, cunoscut \u0219i sub numele de <strong>WPH<\/strong> (Whey Protein Hydrolysate) con\u021bine de obicei 70 &#8211; 85% proteine \u0219i este specific prin faptul c\u0103 este produs din concentrat sau izolat de zer printr-un proces de hidroliz\u0103. \u00cen timpul acestui proces, la amestec se adaug\u0103 ingrediente care <strong>descompun enzimatic lan\u021burile proteice \u00een peptide mai scurte<\/strong>, acestea fiind absorbite mai repede de organism. Acesta produce o protein\u0103 care este bine digerat\u0103 \u0219i utilizat\u0103 mai repede de c\u0103tre organism. Datorit\u0103 <strong>vitezei de absorb\u021bie<\/strong> (mai mult de 10 g\/h), <strong>hidrolizatul poate fi superior altor proteine \u200b\u200bdin zer<\/strong>. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[27\u2013\u206028]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 a\u021bi observat p\u00e2n\u0103 acum marca <strong>DH<\/strong> (Grad de hidroliz\u0103) atunci c\u00e2nd a\u021bi selectat o protein\u0103 hidrolizat\u0103 \u0219i v-a\u021bi \u00eentrebat ce \u00eenseamn\u0103 acest lucru. Este simplu, cu c\u00e2t este mai mare cifra din spatele literelor DH, cu at\u00e2t a durat mai mult procesul de hidroliz\u0103 \u0219i mai multe leg\u0103turi au fost divizate. De asemenea, acest lucru \u00eenseamn\u0103 c\u0103 proteina con\u021bine peptide mai scurte \u0219i aminoacizi liberi. Cu alte cuvinte, <strong>cu c\u00e2t proteina are un grad de hidroliz\u0103 mai mare, cu at\u00e2t este mai divizat\u0103 \u0219i mai rapid digerabil\u0103<\/strong>. Acest tip de pudr\u0103 proteic\u0103 este potrivit pentru persoanele <strong>alergice la proteinele din laptele de vac\u0103<\/strong>. Componentele care provoac\u0103 alergii sunt divizate \u00een timpul hidrolizei, astfel \u00eenc\u00e2t proteina s\u0103 nu provoace probleme digestive. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel mai \u00eenalt grad posibil de hidroliz\u0103 trebuie s\u0103 aib\u0103 denumirea <strong>DH32<\/strong>. Totu\u0219i, pute\u021bi \u00eent\u00e2lni \u0219i denumirea de DH5, unde gradul de hidroliz\u0103 este mai sc\u0103zut. \u00cen plus, re\u021bine\u021bi faptul c\u0103 \u00een timpul selec\u021biei, <strong>proteinele hidrolizate cap\u0103t\u0103 de obicei un gust u\u0219or amar<\/strong>, ceea ce pe unii s-ar putea s\u0103 \u00eei deranjeze. A\u0219adar, \u00eenainte de a achizi\u021biona un pachet de 5 kg din acest produs, lua\u021bi o mostr\u0103 pentru a vedea dac\u0103 se potrive\u0219te cu adev\u0103rat gusturilor voastre. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hidrolizatul din zer este potrivit pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sportivii preten\u021bio\u0219i care se str\u0103duiesc s\u0103 aib\u0103 parte de o regenerare maxim\u0103.<\/li>\n\n\n\n<li>Sportivii preten\u021bio\u0219i care \u00ee\u0219i doresc o absorb\u021bie \u0219i mai rapid\u0103.<\/li>\n\n\n\n<li>Persoanele cu intoleran\u021b\u0103 la lactoz\u0103 (dac\u0103 pudra proteic\u0103 este f\u0103cut\u0103 din izolat din zer).<\/li>\n\n\n\n<li>Pentru cei care au alergie la proteinele din laptele de vac\u0103.<\/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\"><span class=\"ez-toc-section\" id=\"2_Cazeina_micelara\"><\/span>2. Cazeina micelar\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><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\"><strong>Cazeina micelar\u0103<\/strong><\/a>&nbsp;este <strong>ob\u021binut\u0103 din lapte de vac\u0103 proasp\u0103t \u0219i degresat<\/strong> \u0219i este cea mai cunoscut\u0103 \u0219i de \u00eenalt\u0103 calitate form\u0103 de cazein\u0103 produs\u0103 prin procesul de microfiltrare al laptelui. Astfel, cazeina micelar\u0103 con\u021bine \u00een mod obi\u0219nuit <strong>70 &#8211; 80% proteine<\/strong>, care se absoarbe treptat cu o rat\u0103 de aproximativ 6 g\/h. Acest lucru se datoreaz\u0103 faptului c\u0103 are<strong> structuri sferice specifice<\/strong> <strong>numite<\/strong> <strong>micelii<\/strong>, ceea ce are ca rezultat o perioad\u0103 mai lung\u0103 de absorb\u021bie. Din acest motiv, cazeina \u0219i-a c\u00e2\u0219tigat pe bun\u0103 dreptate denumirea de <strong>\u201eprotein\u0103 de noapte\u201d<\/strong>. Acest tip nu este potrivit pentru persoanele care se a\u0219teapt\u0103 la o absorb\u021bie rapid\u0103. \u00cen schimb, este cunoscut celor care \u00eencearc\u0103 <strong>s\u0103-\u0219i dezvolte la maximum masa muscular\u0103<\/strong> \u0219i care doresc s\u0103-\u0219i men\u021bin\u0103 o produc\u021bie crescut\u0103 de proteine \u200b\u200bmusculare peste noapte, deoarece acest tip de pudr\u0103 proteic\u0103 este digerat\u0103 lent. <span style=\"color: #ff6600\" class=\"tadv-color\">[45]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cazeina micelar\u0103 este potrivit\u0103 pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>combina\u021bia cu o protein\u0103 rapid digerabil\u0103 (concentrat sau izolat din zer) pentru sportivii care nu consum\u0103 o mas\u0103 solid\u0103 timp de dou\u0103 ore sau mai mult dup\u0103 antrenament.<\/li>\n\n\n\n<li>Pentru sportivii \u0219i to\u021bi ceilal\u021bi care doresc s\u0103 ofere organismului lor un aport suficient de proteine pe timp de noapte.<\/li>\n\n\n\n<li>Pentru sportivii \u0219i to\u021bi ceilal\u021bi care doresc s\u0103 ofere organismului lor un aport suficient de proteine \u00een timpul perioadei prelungite de post.<\/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=\"714\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-1124x714.jpeg\" alt=\"For whom is micellar casein suitable?\" class=\"wp-image-306488\" style=\"width:843px;height:536px\" title=\"For whom is micellar casein suitable?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-1124x714.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-400x254.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-1536x976.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-2048x1301.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Proteine_din_carnea_de_vita\"><\/span>3. Proteine din carnea de vit\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/beef-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteine din carnea de vit\u0103<\/strong><\/a>&nbsp;sunt un alt produs favorit al celor care sufer\u0103 de<strong> intoleran\u021b\u0103 la lactoz\u0103<\/strong> \u0219i con\u021bin \u00een principal proteine din \u021besut conjunctiv sau colagen, care are un spectru specific de aminoacizi. Acest lucru le face <strong>mai pu\u021bin potrivite pentru stimularea dezvolt\u0103rii musculare<\/strong> \u00een compara\u021bie cu alternativa din zer. Prin urmare, sportivii care efectueaz\u0103 antrenamente de for\u021b\u0103 trebuie s\u0103 caute un alt tip de proteine. Dac\u0103 dori\u021bi s\u0103 v\u0103 sus\u021bine\u021bi s\u0103n\u0103tatea articula\u021biilor, p\u0103rului, unghiilor \u0219i a pielii, suplimentele care con\u021bin <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/colla-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">colagen<\/a> sunt de mare ajutor, deoarece colagenul poate <strong>\u00eencetini \u00eentr-o oarecare m\u0103sur\u0103 \u00eemb\u0103tr\u00e2nirea pielii, poate \u00eembun\u0103t\u0103\u021bi elasticitatea acesteia \u0219i poate reduce ridurile<\/strong>. \u00cen plus, sus\u021bine func\u021bia articula\u021biilor \u0219i a cartilajelor. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[30]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinele din carne de vit\u0103 sunt potrivit\u0103 pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoanele care \u00ee\u0219i doresc un&nbsp;<a href=\"https:\/\/gymbeam.ro\/par-unghii-si-piele\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aspect mai t\u00e2n\u0103r al pielii<\/a> \u0219i care doresc s\u0103-\u0219i reduc\u0103 ridurile.<\/li>\n\n\n\n<li>Persoanele care au probleme cu articula\u021biile sau cu sistemul musculo-scheletic \u00een general.<\/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\"><span class=\"ez-toc-section\" id=\"4_Proteinele_din_ou\"><\/span>4. Proteinele din ou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ou\u0103le sunt una dintre cele mai populare surse de proteine \u00een r\u00e2ndul sportivilor de for\u021b\u0103. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudra proteic\u0103 raw <\/strong><\/a>(albumina de ou) este produs\u0103 prin uscarea albu\u0219urilor pasteurizate (\u00eenc\u0103lzire pe termen scurt) ce provin de la ou\u0103le de g\u0103in\u0103. <strong>De regul\u0103, acest produs con\u021bine 60 &#8211; 80% proteine de \u00eenalt\u0103 calitate<\/strong>. Avantajul proteinelor din ou\u0103 este c\u0103 au un <strong>spectru bun de aminoacizi<\/strong>, ceea ce le face une\u0219e dintre cele mai valoroase surse de proteine. La fel ca \u0219i proteinele din carne de vit\u0103, este de mare ajutor persoanelor cu intoleran\u021b\u0103 la lactoz\u0103. Prin compara\u021bie, proteinele din ou\u0103 sunt mai bune, deoarece are un spectru de aminoacizi mult mai bun. Pentru unele persoane, un mic dezavantaj poate fi <strong>absorb\u021bia mai lung\u0103 (3 g\/h)<\/strong>. \u00cen anumite cazuri, totu\u0219i, acest lucru poate fi perceput ca un avantaj. <span style=\"color: #ff6600\" class=\"tadv-color\">[45]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, pute\u021bi ob\u021bine \u0219i mai multe proteine \u00een alimenta\u021bia voastr\u0103 consum\u00e2nd&nbsp;<a href=\"https:\/\/gymbeam.ro\/albusuri-lichide-de-oua-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">clasicele albu\u0219uri lichide<\/a>. Avantajul acestora este c\u0103 nu trebuie s\u0103 arunca\u021bi g\u0103lbenu\u0219urile, \u00een cazul \u00een care trebuie s\u0103 v\u0103 \u00eembog\u0103\u021bi\u021bi masa doar cu proteine, dar nu \u0219i cu gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinele  din ou este potrivit\u0103 pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoanele care doresc s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 alimenta\u021bia cu proteine de calitate.<\/li>\n\n\n\n<li>Persoanele care urmeaz\u0103 o diet\u0103 ce necesit\u0103 o absorb\u021bie mai lent\u0103 a proteinelor.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103 ofere organismului lor suficiente proteine pe timp de noapte sau \u00een timpul postului prelungit.<\/li>\n\n\n\n<li>Pentru persoanele cu intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/NR9CCmYJZ64-OFg-BkPTndH0FCfj3XwY65Gg9s3wfpFJ94GpP--VmJp3BRque-e4SER6YCt45NQF0dZEs313rUHM_p5fkhP2hQHMt6oKavfeXUNjXIvm1mhR-0gNlO7vgqvGwvj8\" alt=\"\" title=\"Pentru persoanele care prefer\u0103 proteina multicomponent\u0103\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Proteine_multi-componente\"><\/span>5. Proteine multi-componente<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum sugereaz\u0103 \u0219i numele, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-fuesix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele multicomponente<\/a>&nbsp;<strong>sunt compuse din mai multe surse de proteine<\/strong>. Proteinele animale multicomponente sunt adesea o combina\u021bie de concentrat, izolat \u0219i hidrolizat din zer sau cazein\u0103 micelar\u0103. O astfel de combina\u021bie poate crea <strong>propriet\u0103\u021bi mai bune ale proteinei rezultate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd combina\u021bi, spre exemplu, concentrat din zer \u0219i cazein\u0103, ob\u021bine\u021bi o pudr\u0103 proteic\u0103 ce poate fi absorbit\u0103 rapid \u0219i lent. Acest lucru este ideal \u00eentr-o situa\u021bie \u00een care trebuie s\u0103 <strong>\u00eencepe\u021bi procesele de regenerare c\u00e2t mai repede posibil dup\u0103 un antrenament<\/strong> \u0219i \u0219ti\u021bi c\u0103 nu ve\u021bi consuma o mas\u0103 solid\u0103 timp de c\u00e2teva ore.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De fapt, concentratele \u0219i hidrolizatele din zer sunt absorbite la aproximativ 10 g\/h, cazeina micelar\u0103 la 6 g\/h \u0219i albumina din ou la 3 g\/h. Combina\u021bia dintre acestea asigur\u0103 o aprovizionare rapid\u0103 \u0219i treptat\u0103 a masei musculare cu proteine de \u00eenalt\u0103 calitate. <span style=\"color: #ff6600\">[31-32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021binutul proteic al proteinelor multicomponente variaz\u0103 \u00een func\u021bie de materiile lor prime. Din surse animale, cele mai bune sunt <strong>proteinele din lapte sau albu\u0219urile de ou<\/strong>. Dac\u0103 v\u0103 intereseaz\u0103 dezvoltarea masei musculare, \u00eencerca\u021bi s\u0103 evita\u021bi colagenul, deoarece acesta este mai potrivit pentru persoanele care doresc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 aspectul pielii sau s\u0103n\u0103tatea articula\u021biilor.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Proteinele multicomponente sunt potrivite pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoanele care urmeaz\u0103 o diet\u0103 a c\u0103ror prioritate este senza\u021bia de satura\u021bie pentru o perioad\u0103 mai lung\u0103 de timp.<\/li>\n\n\n\n<li>Pentru cei care doresc s\u0103 se alimenteze cu proteine de calitate \u00een orice moment al zilei.<\/li>\n\n\n\n<li>Pentru sportivii de for\u021b\u0103 care nu pot consuma alimente solide pentru aproximativ 1,5 ore sau mai mult dup\u0103 un antrenament.<\/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\"><span class=\"ez-toc-section\" id=\"Proteinele_animale_si_consumul_lor\"><\/span>Proteinele animale \u0219i consumul lor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obiectiv<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Tipuri de proteine<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pierderea \u00een greutate<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat din zer, concentrat din zer, hidrolizat din zer, proteine multicomponente<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dezvoltarea muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat din zer, concentrat din zer, hidrolizat din zer, proteine multicomponente<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dup\u0103 antrenament (\u00een general)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Concentrat din zer<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dup\u0103 antrenament (cea mai rapid\u0103 regenerare)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hidrolizat din zer<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dup\u0103 antrenament (prima mas\u0103 solid\u0103 la mai mult de dou\u0103 ore dup\u0103 antrenament)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cazein\u0103 micelar\u0103, proteine din ou\u0103, proteine multi-componente<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pentru \u00eembog\u0103\u021birea meselor, g\u0103tit \u0219i copt cu proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">Concentrat din zer, cazein\u0103 micelar\u0103, proteine din ou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Intoleran\u021b\u0103 la lactoz\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat din zer, proteine din ou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">O gustare rapid\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat din zer, concentrat din zer, <strong>proteine din ou\u0103, proteine multi-componente<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sus\u021binerea aspectului pielii \u0219i sistemul musculo-scheletic<\/td><td class=\"has-text-align-center\" data-align=\"center\">Colagen din vit\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Consumul_recomandat_al_proteinelor_de_origine_animala\"><\/span>Consumul recomandat al proteinelor de origine animal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul proteinelor de origine animal\u0103, por\u021bia recomandat\u0103 este de 0,25 &#8211; 0,3 g pe kg de greutate corporal\u0103, \u00eens\u0103 dac\u0103 nu vre\u021bi s\u0103 v\u0103 face\u021bi griji \u00een ceea ce prive\u0219te calcularea dozei, <strong>20 &#8211; 40 g<\/strong> de pulbere proteic\u0103 va fi suficient pentru voi. Aceasta este mai mult sau mai pu\u021bin echivalent\u0103 cu o linguri\u021b\u0103 plin\u0103 de 30 g. Limita superioar\u0103 de 40 g de proteine este recomandat\u0103 \u00een special sportivilor dup\u0103 antrenamentul de for\u021b\u0103 pentru \u00eentregul corp, c\u00e2nd cererea de proteine a organismului este \u0219i mai mare. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteine_pe_baza_de_plante\"><\/span>Proteine pe baz\u0103 de plante<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinele pe baz\u0103 de plante<\/strong><\/a>&nbsp;sunt produse din diverse surse vegetale, cel mai adesea soia, maz\u0103re, orez sau c\u00e2nep\u0103. Marele lor avantaj este c\u0103 sunt bine tolerate de persoanele cu <strong>intoleran\u021b\u0103 la lactoz\u0103<\/strong>. Astfel de pulberi proteice sunt deosebit de cunoscute \u00een r\u00e2ndul persoanelor vegane. Cu toate acestea, persoanele care consum\u0103 \u00een mod normal produse de origine animal\u0103 \u0219i care doresc s\u0103 \u00eencerce ceva nou, pot consuma proteine pe baz\u0103 de plante pentru a reduce emisiile de dioxid de carbon sau pentru a-\u0219i condimenta planul alimentar. Dezavantajul acestora este c\u0103 pulberile proteice vegetale sunt adesea mai pu\u021bin digerabile dec\u00e2t pulberile de proteine \u200b\u200banimale \u0219i, de asemenea, <strong>con\u021bin un spectru mai pu\u021bin favorabil de aminoacizi esen\u021biali<\/strong>. Acest lucru le face <strong>o surs\u0103 de proteine de calitate inferioar\u0103<\/strong> \u00een compara\u021bie cu proteinele animale. A\u0219adar, lua\u021bi doar <strong>o por\u021bie de proteine vegetale cu \u2153 mai mare<\/strong> \u0219i, \u00een mod ideal, <strong>combina\u021bi sursele acestora<\/strong>. Combina\u021bia de cereale \u0219i leguminoase, de exemplu, func\u021bioneaz\u0103 bine. \u00cen acest fel, ve\u021bi ob\u021bine un spectru de aminoacizi mai favorabil.<span class=\"tadv-color\" style=\"color: #ff6600\"> [33\u2013\u206034]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform regulii lui Rubner, con\u021binutul <strong>celui mai pu\u021bin reprezentat aminoacid esen\u021bial<\/strong> afecteaz\u0103 consumul proteinelor, duc\u00e2nd la proteosintez\u0103. Este important s\u0103 combina\u021bi surse corespunz\u0103toare de proteine pe baz\u0103 de plante. \u00cen plus, pentru a cre\u0219te absorb\u021bia aminoacizilor con\u021binuti \u00een pulberile proteice vegetale, ad\u0103uga\u021bi <strong>c\u00e2teva<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/probiotice-yummies-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probiotice<\/strong><\/a>. \u00cenainte de a consuma proteine din plante, re\u021bine\u021bi c\u0103 acestea au un gust destul de diferit fa\u021b\u0103 de proteinele din zer, care poate s\u0103 nu fie pe placul tuturor. A\u0219a c\u0103 lua\u021bi \u00eent\u00e2i o&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/mostra-bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mostr\u0103<\/a>&nbsp;pentru a o \u00eencerca \u0219i apoi decide\u021bi dac\u0103 se potrive\u0219te gusturilor voastre. <span style=\"color: #ff6600\" class=\"tadv-color\">[33\u2013\u206034]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Proteinele_din_soia\"><\/span>1. Proteinele din soia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/izolat-proteic-de-soia-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinele din soia<\/strong><\/a>&nbsp;sunt  una dintre cele mai cunoscute alternative pentru persoanele vegetariene \u0219i vegane. Marele s\u0103u avantaj este c\u0103 <strong>se aseam\u0103n\u0103 cel mai mult cu proteina din zer \u00een propor\u021bia sa de <a href=\"https:\/\/gymbeam.ro\/eaa\" class=\"ek-link\">EAA<\/a><\/strong>. La r\u00e2ndul lor, <strong>se apropie cel mai mult de proteinele din zer de \u00eenalt\u0103 calitate<\/strong>. Acesta este, de asemenea, motivul pentru care sunt destul de cunoscute \u00een r\u00e2ndul persoanelor vegane \u0219i mai ales \u00een r\u00e2ndul sportivilor care prefer\u0103 alimentele strict pe baz\u0103 de plante. Pentru unii, \u00eens\u0103, dezavantajul poate fi c\u0103 proteinele din soia con\u021bin adesea mai mult zah\u0103r dec\u00e2t proteinele din zer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteinele din soia sunt produse din fulgi albi de soia, care se ob\u021bin prin cur\u0103\u021barea \u0219i \u00eendep\u0103rtarea gr\u0103simii din boabele de soia. Fulgii sunt apoi m\u0103cina\u021bi \u00een f\u0103in\u0103 care con\u021bine aproximativ 50 &#8211; 54% proteine. Procedurile urm\u0103toare \u00eendep\u0103rteaz\u0103 substan\u021bele aromatizante \u0219i zaharurile, rezult\u00e2nd un concentrat care<strong> con\u021bine aproximativ 65 &#8211; 70% proteine<\/strong>. Cu toate acestea, amestecul mai poate fi \u00eenc\u0103 procesat. Alte procese, cum ar fi \u00eendep\u0103rtarea fibrelor \u0219i centrifugarea ulterioar\u0103 sau uscarea, creeaz\u0103 un izolat din soia care <strong>ar putea con\u021bine mai mult de 90% proteine, \u00eens\u0103 de obicei con\u021bine aproximativ 85%<\/strong>.<span style=\"color: #ff6600\">&nbsp; [35-36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinele din soia sunt potrivite pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sportivii de for\u021b\u0103 care se str\u0103duiesc s\u0103-\u0219i dezvolte masa muscular\u0103.<\/li>\n\n\n\n<li>Persoanele vegane, vegetariene \u0219i cele cu intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 alimenta\u021bia cu proteine vegetale.<\/li>\n\n\n\n<li>Buc\u0103tarii care doresc s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 preparatele cu proteine vegetale.<\/li>\n\n\n\n<li>Persoanele care au nevoie s\u0103-\u0219i m\u0103reasc\u0103 con\u021binutul de proteine din alimenta\u021bia lor.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/pije-1124x750.jpg\" alt=\"Pentru cine este potrivit\u0103 proteina din soia?\" class=\"wp-image-306504\" style=\"width:843px;height:563px\" title=\"Pentru cine este potrivit\u0103 proteina din soia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Proteinele_din_orez\"><\/span>2. Proteinele din orez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-orez-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinele din orez<\/strong><\/a> sunt produse din boabe de orez m\u0103cinate, ale c\u0103ror enzime sunt apoi folosite pentru a separa proteinele de amidonul natural. \u00cen compara\u021bie cu proteinele din zer, proteinele din orez con\u021bin mai pu\u021bine proteine \u0219i pot dura mai mult pentru a fi digerat\u0103. Aminoacidul cel mai redus din <strong>proteinele de orez este \u00een principal lizina<\/strong>. Pentru a compensa aceast\u0103 deficien\u021b\u0103, este indicat s\u0103 suplimenta\u021bi cu o alt\u0103 surs\u0103 de proteine, \u00een mod ideal cu proteine din leguminoase. <strong>Proteinele din orez \u0219i proteinele din maz\u0103re<\/strong> pot fi astfel o combina\u021bie excelent\u0103 datorit\u0103 con\u021binutului lor de aminoacizi. Con\u021binutul de proteine difer\u0103 pentru anumite produse, \u00eens\u0103 acesta este de obicei <strong>\u00eentre 50 &#8211; 78%<\/strong>. \u00cen plus, pute\u021bi \u00eent\u00e2lni diferite propor\u021bii de carbohidra\u021bi \u0219i gr\u0103simi pentru aceste proteine. <span class=\"tadv-color\" style=\"color: #ff6600\">[37\u2013\u206040]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinele din orez sunt potrivite pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoanele vegane, vegetariene \u0219i cele cu intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 alimenta\u021bia cu proteine vegetale.<\/li>\n\n\n\n<li>Buc\u0103tarii care doresc s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 preparatele cu proteine vegetale.<\/li>\n\n\n\n<li>Persoanele care au nevoie s\u0103-\u0219i m\u0103reasc\u0103 con\u021binutul de proteine din alimenta\u021bia lor.<\/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\"><span class=\"ez-toc-section\" id=\"3_Proteinele_din_canepa\"><\/span>3. Proteinele din c\u00e2nep\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-de-canepa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinele din c\u00e2nep\u0103<\/strong><\/a>&nbsp;sunt produse din semin\u021be de c\u00e2nep\u0103, care sunt presate \u0219i m\u0103cinate p\u00e2n\u0103 se ob\u021bine o pulbere fin\u0103.Proteinele din c\u00e2nep\u0103 con\u021bin \u00een general <strong>aproximativ 50% proteine<\/strong>, o cantitate considerabil mai mic\u0103 dec\u00e2t cea din proteinele din zer. Nici profilul de aminoacizi nu este cel mai bun. De\u0219i proteinele din c\u00e2nep\u0103 sunt <strong>relativ bogate \u00een tirozin\u0103 \u0219i arginin\u0103<\/strong>, aceastea con\u021bin cantit\u0103\u021bi mici de lizin\u0103 sau leucin\u0103 \u00een compara\u021bie cu proteinele din zer. Prin urmare, este indicat s\u0103 suplimenta\u021bi ace\u0219ti aminoacizi din alte surse, cum ar fi proteinele din maz\u0103re. <span style=\"color: #ff6600\" class=\"tadv-color\">[41\u2013\u206043]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinele din c\u00e2nep\u0103 sunt potrivite pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoanele vegane, vegetariene \u0219i cele cu intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 alimenta\u021bia cu proteine vegetale.<\/li>\n\n\n\n<li>Buc\u0103tarii care doresc s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 preparatele cu proteine vegetale.<\/li>\n\n\n\n<li>Persoanele care au nevoie s\u0103-\u0219i m\u0103reasc\u0103 con\u021binutul de proteine din alimenta\u021bia lor.<\/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\"><span class=\"ez-toc-section\" id=\"4_Proteinele_din_mazare\"><\/span>4. Proteinele din maz\u0103re<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinele din maz\u0103re<\/strong><\/a>&nbsp;sunt o alternativ\u0103 relativ bun\u0103 la proteinele din zer, deoarece <strong>con\u021bin cantit\u0103\u021bi mai mari de leucin\u0103<\/strong>. Acest aminoacid este considerat a fi unul dintre cei mai importan\u021bi aminoacizi esen\u021biali pentru dezvoltarea masei musculare. Pe de alt\u0103 parte, proteinele din maz\u0103re con\u021bine <strong>cantit\u0103\u021bi mai mici de metionin\u0103<\/strong>. Pute\u021bi rezolva acest lucru \u00een mod normal combin\u00e2ndu-le cu proteinele din orez. \u00cen plus, <strong>con\u021binutul ridicat de fibre<\/strong> din proteinele din maz\u0103re \u00eencetine\u0219te absorb\u021bia acesteia. Prin urmare, acest tip de pudr\u0103 proteic\u0103 poate s\u0103 nu fie potrivit dac\u0103 dori\u021bi s\u0103 \u00eencepe\u021bi regenerarea fibrelor musculare deteriorate c\u00e2t mai repede posibil dup\u0103 efort.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinele din maz\u0103re sunt potrivite pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoanele vegane, vegetariene \u0219i cele cu intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 alimenta\u021bia cu proteine vegetale.<\/li>\n\n\n\n<li>Buc\u0103tarii care doresc s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 preparatele cu proteine vegetale.<\/li>\n\n\n\n<li>Persoanele care au nevoie s\u0103-\u0219i m\u0103reasc\u0103 con\u021binutul de proteine din alimenta\u021bia lor.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1059\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein-1059x1124.jpg\" alt=\"Cum s\u0103 combina\u021bi proteinele vegetale\" class=\"wp-image-306522\" title=\"Cum s\u0103 combina\u021bi proteinele vegetale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein-1059x1124.jpg 1059w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein-377x400.jpg 377w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein.jpg 1197w\" sizes=\"auto, (max-width: 1059px) 100vw, 1059px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Proteine_multi-componente-2\"><\/span>5. Proteine multi-componente<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele multi-componentee pe baz\u0103 de plante sunt, de asemenea, o alegere excelent\u0103. De fapt, diferitele surse vegetale pe care le con\u021bin pot <strong>compensa con\u021binutul limitat de aminoacizi<\/strong>, cre\u00e2nd astfel o protein\u0103 cu un spectru de aminoacizi mai favorabil. Baza este, prin urmare, o combina\u021bie de proteine din cereale \u0219i leguminoase. \u00cen cazul&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinelor multicomponente din plante<\/strong><\/a>, este posibil s\u0103 \u00eent\u00e2lni\u021bi, spre exemplu, o combina\u021bie de maz\u0103re \u0219i orez. Proteinele din cereale au un con\u021binut nefavorabil de lizin\u0103, \u00een timp ce proteinele leguminoase sunt s\u0103race \u00een metionin\u0103 \u0219i cistein\u0103. Combin\u00e2nd proteinele din maz\u0103re cu cele din orez, ob\u021bine\u021bi o protein\u0103 vegetal\u0103 de \u00eenalt\u0103 calitate, cu un spectru favorabil de aminoacizi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinele multi-componente din plante suny potrivite pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sportivii care se str\u0103duiesc s\u0103-\u0219i dezvolte masa muscular\u0103.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103 sl\u0103beasc\u0103 \u0219i trebuie s\u0103-\u0219i m\u0103reasc\u0103 aportul de proteine.<\/li>\n\n\n\n<li>Persoanele vegane, vegetariene \u0219i cele cu intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n\n\n\n<li>Persoanele care doresc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 alimenta\u021bia cu proteine vegetale.<\/li>\n\n\n\n<li>Buc\u0103tarii care doresc s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 preparatele cu proteine vegetale.<\/li>\n\n\n\n<li>Persoanele care au nevoie s\u0103-\u0219i creasc\u0103 cantitatea de proteine din alimenta\u021bia lor.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pudra_proteica_vegetala_si_consumul_ei\"><\/span>Pudra proteic\u0103 vegetal\u0103 \u0219i consumul ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pudra proteic\u0103 pe baz\u0103 de plante este perfect\u0103 pentru to\u021bi sportivii care doresc s\u0103-\u0219i dezvolte sau s\u0103-\u0219i men\u021bin\u0103 masa muscular\u0103 sau s\u0103-\u0219i sus\u021bin\u0103 regenerarea organismului dup\u0103 antrenament. Acestea sunt ideale \u0219i pentru cei care doresc s\u0103 sl\u0103beasc\u0103 sau care \u00eencearc\u0103 s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 alimenta\u021bia cu proteine de \u00eenalt\u0103 calitate. \u00cen cazul \u00een care dori\u021bi s\u0103 \u00eencerca\u021bi \u0219i proteine pe baz\u0103 de plante, alege\u021bi proteina din <strong>soia, proteina multicomponent\u0103 sau o combina\u021bie de diferite proteine vegetale<\/strong>. O alegere excelent\u0103, spre exemplu, este combina\u021bia de proteine din orez \u0219i maz\u0103re. Ve\u021bi g\u0103si deseori aceast\u0103 <strong>combina\u021bie \u00een proteinele multicomponente<\/strong>, ceea ce v\u0103 va facilita aportul de proteine vegetale din mai multe surse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a profita la maximum de proteinele vegetale, pute\u021bi cre\u0219te doza de amestec, sau \u00eel pute\u021bi completa cu&nbsp;<a href=\"https:\/\/gymbeam.ro\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probiotice<\/strong><\/a>, pentru a cre\u0219te gradul de utilizare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aportul_recomandat_de_proteine_pe_baza_de_plante\"><\/span>Aportul recomandat de proteine pe baz\u0103 de plante<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se recomand\u0103 de obicei un aport mai mare de proteine vegetale, dec\u00e2t de proteine animale. A\u0219adar, nu ezita\u021bi s\u0103 consuma\u021bi chiar \u0219i <strong>40 g de proteine<\/strong> din acest produs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru sportivii f\u0103r\u0103 nevoi specifice, care consum\u0103 proteine de origine animal\u0103 \u0219i care sunt \u00een c\u0103utarea unor proteine accesibile la pre\u021b \u0219i func\u021bionale,<strong> proteinele din zer<\/strong> sunt o alegere excelent\u0103. Alege\u021bi <strong>izolatul din zer<\/strong> sau <strong>proteinele din ou<\/strong> dac\u0103 ave\u021bi intoleran\u021b\u0103 la lactoz\u0103. Iar dac\u0103 vre\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi aspectul pielii, \u00eencerca\u021bi <strong>colagenul din carne de vit\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteinele din soia sau proteinele multi-componente sunt cea mai bun\u0103 op\u021biune pentru cei care prefer\u0103 alimentele strict vegetale. Prin urmare, pute\u021bi <strong>combina proteina din maz\u0103re cu proteina din orez<\/strong>, iar pentru a le face \u0219i mai eficiente, ad\u0103uga\u021bi probiotice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indiferent de proteina pe care o alege\u021bi, g\u00e2ndi\u021bi-v\u0103 la aceasta ca la o <strong>pudr\u0103 miraculoas\u0103<\/strong> care v\u0103 garanteaz\u0103 un corp mai tonifiat sau mai musculos. Cu toate acestea, v\u0103 poate fi de mare ajutor dac\u0103 o consuma\u021bi \u00een mod inteligent pentru a v\u0103 satisface aportul zilnic de proteine \u0219i pentru a v\u0103 regenera rapid masa muscular\u0103 dup\u0103 un antrenament \u00een combina\u021bie cu o alimenta\u021bie echilibrat\u0103 \u0219i un program de antrenament bine conceput.<\/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 persoane care nu au \u00eencercat niciodat\u0103 pudra protiec\u0103? Distribui\u021bi-le \u0219i lor acest articol \u0219i ar\u0103ta\u021bi-le beneficiile proteinelor.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proteinele sunt considerate pe bun\u0103 dreptate printre cele mai populare suplimente nutritive. Astfel, \u00een articolul nostru v\u0103 vom prezenta care sunt diferen\u021bele dintre pudrele proteice \u0219i pe care ar trebui s\u0103 le consuma\u021bi atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi sau s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103.<\/p>\n","protected":false},"author":100,"featured_media":306561,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6278,7130,6506,7532],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-317197","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-proteine-ro","9":"tag-proteine-pulbere","10":"tag-suplimente-nutritive","11":"tag-vegan-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 alege\u021bi proteinele potrivite pentru pierderea \u00een greutate sau pentru dezvoltarea masei musculare? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt diferen\u021bele dintre pudrele proteice \u0219i ce versiune este cea mai bun\u0103? 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