{"id":346327,"date":"2022-03-18T07:34:00","date_gmt":"2022-03-18T06:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=346327"},"modified":"2024-05-30T12:40:00","modified_gmt":"2024-05-30T10:40:00","slug":"suplimente-nutritionale-eficiente-i","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/suplimente-nutritionale-eficiente-i\/","title":{"rendered":"Suplimentele nutritive pentru antrenamente \u0219i cum s\u0103 le alege\u021bi"},"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\/suplimente-nutritionale-eficiente-i\/#O_privire_de_ansamblu_asupra_suplimentelor_de_baza_care_nu_ar_trebui_sa_va_lipseasca\" title=\"O privire de ansamblu asupra suplimentelor de baz\u0103 care nu ar trebui s\u0103 v\u0103 lipseasc\u0103\">O privire de ansamblu asupra suplimentelor de baz\u0103 care nu ar trebui s\u0103 v\u0103 lipseasc\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/suplimente-nutritionale-eficiente-i\/#1_Pudra_proteica\" title=\"1. Pudra proteic\u0103\">1. Pudra proteic\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\/suplimente-nutritionale-eficiente-i\/#2_Gainerele\" title=\"2. Gainerele\">2. Gainerele<\/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\/suplimente-nutritionale-eficiente-i\/#3_BCAA\" title=\"3. BCAA\">3. BCAA<\/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\/suplimente-nutritionale-eficiente-i\/#4_Creatina\" title=\"4. Creatina\">4. Creatina<\/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\/suplimente-nutritionale-eficiente-i\/#5_HMB\" title=\"5. HMB\">5. HMB<\/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\/suplimente-nutritionale-eficiente-i\/#Alte_alternative_pentru_a_va_sustine_performanta_sportive\" title=\"Alte alternative pentru a v\u0103 sus\u021bine performan\u021ba sportive\">Alte alternative pentru a v\u0103 sus\u021bine performan\u021ba sportive<\/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\/suplimente-nutritionale-eficiente-i\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Antrenamentele, o alimenta\u021bie echilibrat\u0103 \u0219i regenerare. Ace\u0219tia sunt cei trei piloni principali ai fiec\u0103rui sportiv. Cu toate acestea, uneori dieta \u0219i planul alimentar nu sunt chiar perfecte. Chiar dac\u0103 face\u021bi tot posibilul, vor exista \u0219i zile \u00een care va trebui s\u0103 v\u0103 prioritiza\u021bi responsabilit\u0103\u021bile \u0219i s\u0103 l\u0103sa\u021bi deoparte alimenta\u021bia echilibrat\u0103. \u00cen acest caz, unele suplimente alimentare v\u0103 pot salva, oferindu-v\u0103 organismului exact ceea ce are nevoie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste suplimente v\u0103 pot <strong>sus\u021bine foarte mult eforturile \u00een ceea ce prive\u0219te antrenamentul<\/strong>, mai ales dac\u0103 le combina\u021bi cu o alimenta\u021bie s\u0103n\u0103toas\u0103. \u00cen acest fel, v\u0103 pute\u021bi <strong>cre\u0219te aportul proteic sau de energie, pute\u021bi contribui la o regenerare mai rapid\u0103 \u0219i la \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive<\/strong>. Cu toate acestea, oferta de suplimente nutritive este foarte vast\u0103, a\u0219a c\u0103 nu este u\u0219or s\u0103 le g\u0103si\u021bi pe cele potrivite pentru voi. \u00cen acest articol, v\u0103 vom sf\u0103tui ce suplimente nutritive sunt obligatorii dac\u0103 v\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi cele mai bune rezultate fitness.<\/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=\"O_privire_de_ansamblu_asupra_suplimentelor_de_baza_care_nu_ar_trebui_sa_va_lipseasca\"><\/span>O privire de ansamblu asupra suplimentelor de baz\u0103 care nu ar trebui s\u0103 v\u0103 lipseasc\u0103 <span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1_Pudra_proteica\"><\/span>1. Pudra proteic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pudra proteic\u0103<\/strong><\/a>&nbsp;este unul dintre cele mai practice \u0219i c\u0103utate suplimente. Acest lucru se datoreaz\u0103 faptului c\u0103, dac\u0103 vre\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, trebuie s\u0103 consuma\u021bi mai multe proteine dec\u00e2t poate descompune corpul vostru prin procese naturale.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteina din zer<\/strong> este considerat\u0103 lider pe pia\u021b\u0103 \u00een acest sens, deoarece con\u021bine to\u021bi aminoacizii esen\u021biali \u0219i este, de asemenea, foarte digerabil\u0103 \u00een compara\u021bie cu alte surse. Aceasta ofer\u0103 rapid <strong>o cantitate potrivit\u0103 din proteinele necesare cre\u0219terii \u0219i men\u021binerii masei musculare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Proteinele sunt \u00een topul suplimentelor alimentare\" class=\"wp-image-316250\" style=\"width:843px;height:562px\" title=\"Proteinele sunt \u00een topul suplimentelor alimentare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Diverse studii sus\u021bin, de asemenea, consumul de proteine. Rezultatele arat\u0103 c\u0103 proteine ob\u021binute din suplimentele nutritive pot avea un efect asupra cre\u0219terii masei musculare \u0219i a for\u021bei. Acest lucru o s\u0103 v\u0103 ajute s\u0103 atinge\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aportul zilnic recomandat<\/a>. Pentru a sus\u021bine dezvoltarea muscular\u0103, dimensiunea por\u021biei ar trebui s\u0103 se reg\u0103seasc\u0103 \u00een intervalul 1,4-2 g de proteine per kilogram de greutate corporal\u0103. \u00cen plus, proteinele vor contribui la o regenerare mai rapid\u0103 a mu\u0219chilor dup\u0103 efort. Un supliment proteic de calitate poate oferi 20-30 g de proteine \u00eentr-o por\u021bie pe care o pute\u021bi consuma \u00een orice moment al zilei.&nbsp;[2\u2013\u20603] [37]<\/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\">Motive pentru a suplimenta aportul de proteine<\/h3>\n\n\n\n<p>Am rezumat principalele beneficii ale pulberii proteice \u00een r\u00e2ndurile urm\u0103toare <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u2013\u20606]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sus\u021bine dezvoltarea masei musculare \u0219i a for\u021bei<\/li>\n\n\n\n<li>contribuie la accelerarea procesului de regenerare<\/li>\n\n\n\n<li>o modalitate simpl\u0103 \u0219i rapid\u0103 de a completa proteinele lips\u0103<\/li>\n\n\n\n<li>poate contribui la pierderea \u00een greutate<\/li>\n\n\n\n<li>poate avea un efect pozitiv asupra tensiunii arteriale \u0219i a nivelului de colesterol<\/li>\n<\/ul>\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 acest subiect, nu rata\u021bi articolul nostru intitulat&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/\" target=\"_blank\" aria-label=\"Cum s\u0103 alege\u021bi proteinele potrivite pentru pierderea \u00een greutate sau pentru dezvoltarea masei musculare? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 alege\u021bi proteinele potrivite pentru pierderea \u00een greutate sau pentru dezvoltarea masei musculare?<\/a><\/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=\"2_Gainerele\"><\/span>2. Gainerele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 proteine, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gainere\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gainerele<\/strong><\/a> sunt \u0219i ele suplimente nutritive destul de populare. De obicei, acest produs este <strong>c\u0103utat de persoanele care doresc s\u0103 c\u00e2\u0219tige mas\u0103 muscular\u0103<\/strong>. Cu toate acestea, marele s\u0103u beneficiu este c\u0103 v\u0103 permite s\u0103 v\u0103 <strong>m\u0103ri\u021bi aportul caloric \u0219i astfel s\u0103 acoperi\u021bi cerin\u021bele energetice ale antrenamentului intensiv<\/strong>. Principala diferen\u021b\u0103 dintre o protein\u0103 \u0219i un gainer este faptul c\u0103 acesta din urm\u0103 este un amestec bogat nu numai \u00een proteine, ci mai ales \u00een carbohidra\u021bi. Cu toate acestea, gainerele nu mai reprezint\u0103 de mult o surs\u0103 rapid\u0103 \u0219i ieftin\u0103 de energie, pentru c\u0103 <a href=\"https:\/\/gymbeam.ro\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cele de \u00eenalt\u0103 calitate<\/strong><\/a>&nbsp;con\u021bin o gam\u0103 larg\u0103 de micro \u0219i macronutrien\u021bi \u00eentr-un raport echilibrat. <span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg\" alt=\"Pe l\u00e2ng\u0103 pulberile proteice, gainerele sunt printre cele mai populare suplimente nutritive.\" class=\"wp-image-316264\" style=\"width:843px;height:562px\" title=\"Pe l\u00e2ng\u0103 pulberile proteice, gainerele sunt printre cele mai populare suplimente nutritive.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Cel mai bun moment pentru a consuma un gainer de calitate este <strong>\u00eenainte sau dup\u0103 antrenament, sau \u00een orice moment al zilei<\/strong> pentru a v\u0103 suplimenta nivelul de energie sau pentru a v\u0103 cre\u0219te aportul caloric. \u00cen ceea ce prive\u0219te cantitatea, trebuie s\u0103 \u021bine\u021bi cont de por\u021bia recomandat\u0103 pe ambalaj, care ar trebui s\u0103 fie \u00een concordan\u021b\u0103 cu cerin\u021bele voastre energetice \u0219i nutritive. <strong>Femeile active nu trebuie s\u0103-\u0219i fac\u0103 griji cu privire la acest supliment<\/strong>, deoarece \u00eel pot consuma f\u0103r\u0103 s\u0103 se team\u0103 c\u0103 vor c\u0103p\u0103ta o form\u0103 muscular\u0103 masculin\u0103. Acest lucru este imposibil din punct de vedere fiziologic. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/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 is-style-default\">Motive pentru a consuma gainere<\/h3>\n\n\n\n<p>Am rezumat principalele beneficii ale gainerelor \u00een urm\u0103toarele r\u00e2nduri <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ofer\u0103 calorii suplimentare din surse de calitate<\/li>\n\n\n\n<li>con\u021bine o cantitate mare de carbohidra\u021bi \u0219i proteine<\/li>\n\n\n\n<li>reprezint\u0103 o mare surs\u0103 de energie<\/li>\n\n\n\n<li>ajut\u0103 la dezvoltarea masei musculare<\/li>\n\n\n\n<li>o modalitate u\u0219oar\u0103 de a suplimenta nivelul caloriilor<\/li>\n\n\n\n<li>se poate consuma \u00een orice moment al zilei<\/li>\n\n\n\n<li>con\u021bine adesea ingrediente suplimentare sub form\u0103 de vitamine, minerale sau fibre<\/li>\n\n\n\n<li>Un complex gainer poate \u00eenlocui, de asemenea, 1-2 mese complete<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Afla\u021bi mai multe despre acest subiect \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-gainer-pentru-dezvoltarea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi cel mai bun gainer pentru dezvoltarea 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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075.3885,29667,3734,6454,48031,3816,51652,6672,49360,28876,28784 \" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_BCAA\"><\/span>3. BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a> sau aminoacizi cu lan\u021b ramificat <strong>sunt forma\u021bi din trei aminoacizi diferi\u021bi \u0219i anume valin\u0103, leucin\u0103 \u0219i izoleucin\u0103<\/strong>. Pute\u021bi g\u0103si BCAA \u00een majoritatea surselor de proteine, \u00een special de origine animal\u0103, cum ar fi carnea, ou\u0103le, pe\u0219tele, carnea de pas\u0103re sau produsele lactate. De ce ar trebui s\u0103 acorda\u021bi aten\u021bie aminoacizilor?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>BCAA&nbsp;<\/strong>fac parte din <a href=\"https:\/\/gymbeam.ro\/eaa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacizii esen\u021biali<\/a>&nbsp;care sunt <strong>foarte importan\u021bi pentru dezvoltarea masei musculare<\/strong>. Un alt lucru important este faptul c\u0103 BCAA reprezint\u0103 aproximativ 14-18% din totalul aminoacizilor din masa muscular\u0103. Leucina are <strong>efecte anabolice \u0219i stimuleaz\u0103 sinteza proteinelor musculare (MPS) cel mai mult dintre to\u021bi aminoacizii<\/strong>. BCAA poate fi folosit \u0219i ca <strong>surs\u0103 de energie<\/strong> \u00een timpul antrenamentului solicitant, protej\u00e2nd astfel masa muscular\u0103. \u00cen plus, datorit\u0103 efectului s\u0103u asupra serotoninei, BCAA poate <strong>reduce senza\u021bia de oboseal\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"BCAA fac parte din aminoacizii esen\u021biali importan\u021bi pentru dezvoltarea masei musculare\" class=\"wp-image-316282\" style=\"width:843px;height:562px\" title=\"BCAA fac parte din aminoacizii esen\u021biali importan\u021bi pentru dezvoltarea masei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Por\u021bia recomandat\u0103 de BCAA este \u00een intervalul de 5-10 grame<\/strong> \u00eenainte, \u00een timpul sau dup\u0103 antrenament, pentru a suplimenta aportul de proteine. Pute\u021bi consuma acest supliment nutritiv \u00een orice moment al zilei sub form\u0103 de b\u0103utur\u0103 r\u0103coritoare. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u2013\u206014]<\/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 is-style-default\">Motive pentru a suplimenta aportul de BCAA<\/h3>\n\n\n\n<p>Am rezumat principalele beneficii ale BCAA \u00een urm\u0103toarele r\u00e2nduri <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u2013\u206018]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>poate cre\u0219te sinteza proteinelor \u0219i astfel favorizeaz\u0103 dezvoltarea masei musculare<\/li>\n\n\n\n<li>contribuie la reducerea senza\u021biei de oboseal\u0103 \u00een timpul exerci\u021biilor fizice intense<\/li>\n\n\n\n<li>poate \u00eembun\u0103t\u0103\u021bi performan\u021ba sportiv\u0103<\/li>\n\n\n\n<li>protejeaz\u0103 mu\u0219chii de descompunerea energetic\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 afla mai multe despre acest supliment \u00een articolul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-bcaa-si-efectele-lor-asupra-organismului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Aminoacizii BCAA \u0219i efectele lor asupra organismului.<\/strong><\/a><\/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=\"4_Creatina\"><\/span>4. Creatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Creatina<\/strong><\/a> este una dintre cele mai populare substan\u021be din lumea fitnessului. Cu toate acestea, nu toat\u0103 lumea \u00eei \u00een\u021belege pe deplin efectele. A\u0219adar, pute\u021bi \u00eent\u00e2lni deseori persoane cu a\u0219tept\u0103ri exagerate sau pute\u021bi auzi diverse mituri despre creatin\u0103. Cert este faptul c\u0103 aceasta este <strong>o molecul\u0103 care se formeaz\u0103 \u00een mod natural \u00een corpul uman<\/strong>, \u00een special \u00een ficat. \u00cen plus, o pute\u021bi g\u0103si \u00een diverse surse de hran\u0103, mai ales \u00een carne \u0219i pe\u0219te. <span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezervele cresute de creatin\u0103 \u00een organism cresc, de asemenea, \u0219i rata de disponibilitate a formei de baz\u0103 de energie, care este reprezentat\u0103 de ATP. Acest lucru este esen\u021bial \u00een antrenamentul de mare intensitate \u0219i \u00een alte activit\u0103\u021bi de mare intensitate. \u00cen plus, sesiunea de antrenament poate <strong>necesita uneori un consum mai mare de ATP pe secund\u0103 dec\u00e2t poate produce corpul de unul singur<\/strong>. Rezultatul acestui fenomen const\u0103 \u00een faptul c\u0103 pute\u021bi alerga la vitez\u0103 maxim\u0103 doar pentru c\u00e2teva secunde. Suplimentarea cu creatin\u0103 poate <strong>ajuta la cre\u0219terea nivelului acesteia \u00een organism<\/strong>. Astfel, ve\u021bi putea avea parte de <strong>performan\u021be sportive mai intense pe o perioad\u0103 mai lung\u0103 de timp.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg\" alt=\"Creatina este una dintre cele mai populare substan\u021be de \u00eembun\u0103t\u0103\u021bire a performan\u021bei sportive din lumea fitnessului.\" class=\"wp-image-316302\" style=\"width:843px;height:563px\" title=\"Creatina este una dintre cele mai populare substan\u021be de \u00eembun\u0103t\u0103\u021bire a performan\u021bei sportive din lumea fitnessului.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Cea mai bun\u0103 modalitate de a v\u0103 cre\u0219te aportul de creatin\u0103 \u00een masa muscular\u0103 este <strong>s\u0103 o consuma\u021bi pe termen lung, f\u0103r\u0103 \u00eentreruperi, \u00een cantitate de 3-5 g pe zi<\/strong>. Persoanele vegane care nu consum\u0103 alimente din surse animale care sunt \u00een mod natural bogate \u00een creatin\u0103, pot beneficia de avantajele acestui produs. <span class=\"tadv-color\" style=\"color: #ff6600\">[21\u2013\u206022]<\/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 is-style-default\">Motive pentru a suplimenta aportul de creatin\u0103<\/h3>\n\n\n\n<p>Am rezumat principalele beneficii ale creatinei \u00een urm\u0103toarele r\u00e2nduri <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201327]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>poate \u00eembun\u0103t\u0103\u021bi func\u021bia cerebral\u0103<\/li>\n\n\n\n<li>sus\u021bine antrenamentele de mare intensitate<\/li>\n\n\n\n<li>contribuie la dezvoltarea masei musculare<\/li>\n\n\n\n<li>sus\u021bine o produc\u021bie mai mare de energie a celulelor musculare<\/li>\n<\/ul>\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 subiectul creatin\u0103, asigura\u021bi-v\u0103 c\u0103 nu rata\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi cea mai bun\u0103 creatin\u0103?<\/strong><\/a> \u00een care ve\u021bi descoperi diverse sfaturi, mituri dar \u0219i un rezumat complet referitor la toate beneficiile \u0219i efectele acestei substan\u021be.<\/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=\"5_HMB\"><\/span>5. HMB<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/hmb-750mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acidul \u03b2-hidroxi-\u03b2-metilbutiric sau pur \u0219i simplu &#8211; HMB<\/strong><\/a>&nbsp;este o molecul\u0103 care se formeaz\u0103 \u00een timpul descompunerii\/prelucr\u0103rii leucinei \u00een corpul uman. <strong>HMB are impact asupra sintezei proteinelor musculare \u0219i poate contribui la o regenerare mai rapid\u0103 a organismului dup\u0103 antrenamentele solicitante<\/strong>. \u00cen plus, poate fi foarte util pentru reducerea descompunerii proteinelor musculare. \u00cen anumite condi\u021bii, poate chiar \u00eempiedica acest fenomen s\u0103 se \u00eent\u00e2mple. <span style=\"color: #ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HMB \u00een fiecare zi poate \u00eembun\u0103t\u0103\u021bi dezvoltarea muscular\u0103 \u00een timpul antrenamentului de for\u021b\u0103<\/strong>. Cu toate acestea, eficacitatea sa este mai mare pentru \u00eencep\u0103tori. Acest lucru \u00eenseamn\u0103 c\u0103, dac\u0103 v\u0103 antrena\u021bi de mult timp, este posibil ca suplimentarea cu HMB s\u0103 nu fie la fel de eficient\u0103 ca pentru \u00eencep\u0103tori.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[29\u2013\u206030]<\/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 is-style-default\">Motive pentru a suplimenta aportul de HMB<\/h3>\n\n\n\n<p>Am rezumat principalele beneficii ale HMB \u00een urm\u0103toarele r\u00e2nduri&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[29\u2013\u206034]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>poate contribui la dezvoltarea masei musculare<\/li>\n\n\n\n<li>poate juca un rol important \u00een reducerea descompunerii proteinelor musculare \u0219i, \u00een anumite condi\u021bii, poate preveni acest lucru<\/li>\n\n\n\n<li>poate eficientiza adaptarea la antrenament \u0219i sus\u021bine performan\u021ba sportive<\/li>\n\n\n\n<li>poate \u00eembun\u0103t\u0103\u021bi procesul de regenerare al organismului<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg\" alt=\"Beta-alanina este un supliment c\u0103utat pentru cre\u0219terea rezisten\u021bei musculare\" class=\"wp-image-316317\" style=\"width:554px;height:737px\" title=\"Beta-alanina este un supliment c\u0103utat pentru cre\u0219terea rezisten\u021bei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1153x1536.jpeg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1538x2048.jpeg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-scaled.jpeg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Alte_alternative_pentru_a_va_sustine_performanta_sportive\"><\/span>Alte alternative pentru a v\u0103 sus\u021bine performan\u021ba sportive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a v\u0103 sus\u021bine pe deplin eforturile \u00een timpul antrenamentului, v\u0103 pute\u021bi extinde cu u\u0219urin\u021b\u0103 lista de suplimente de baz\u0103 cu altele suplimentare. De exemplu,<strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.ro\/beta-alanina-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-alanina<\/strong><\/a>, care este un supliment c\u0103utat \u00een lumea fitnessului, poate aduce beneficii <strong>rezisten\u021bei musculare, mai ales \u00een timpul exerci\u021biilor intense.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acesta este unul dintre motivele pentru care beta-alanina este un ingredient popular \u00een diferite stimulente \u00eenainte de antrenament. Aceasta trebuie consumat\u0103 \u00een cantit\u0103\u021bi de <strong>4-6 grame pe zi, \u00een una sau mai multe por\u021bii<\/strong>. Dup\u0103 o lun\u0103 de consum, pute\u021bi reduce por\u021bia \u0219i pute\u021bi trece la <strong>2-5 grame pe zi<\/strong>. Por\u021bii mai mari de beta-alanin\u0103 pot provoca furnic\u0103turi, cunoscute \u0219i sub numele de parestezii. Acesta este un fenomen inofensiv care poate fi eliminat prin consumul de por\u021bii mai mici \u0219i graduale \u00een intervalul 0,8-1 g de mai multe ori pe zi.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[35, 38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt supliment eficient este <a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulina malat<\/a>. Acesta este un compus al aminoacidului L-citrulin\u0103 \u00een combina\u021bie cu acidul malic (malat). L-citrulina poate cre\u0219te nivelurile de <a href=\"https:\/\/gymbeam.ro\/arginina\" class=\"ek-link\">arginin\u0103<\/a> \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arginina-akg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ornitin\u0103<\/a> \u0219i, \u00een consecin\u021b\u0103, sinteza oxidului nitric. Prin urmare, poate <strong>contribui la o perfuzie muscular\u0103 mai rapid\u0103 \u0219i la cre\u0219terea for\u021bei \u0219i a rezisten\u021bei<\/strong>. Por\u021bia recomandat\u0103 de malat de citrulin\u0103 pentru a <strong>\u00eembun\u0103t\u0103\u021bi performan\u021ba sportiv\u0103 este \u00een intervalul 6.000-8.000 mg<\/strong> cu aproximativ o or\u0103 \u00eenainte de antrenament. <span class=\"tadv-color\" style=\"color: #ff6600\">[36]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><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>Consumul de suplimente este una dintre cele mai populare \u0219i eficiente modalit\u0103\u021bi de a v\u0103 maximiza eforturile de antrenament. Cu toate acestea, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103<\/strong><\/a>, plin\u0103 de nutrien\u021bi, r\u0103m\u00e2ne cea mai mare prioritate. \u00cen cazul \u00een care cunoa\u0219te\u021bi beneficiile suplimentelor alimentare de baz\u0103, \u00eempreun\u0103 cu un consum corespunz\u0103tor \u0219i o alimenta\u021bie echilibrat\u0103, pute\u021bi <strong>profita la maximum<\/strong> de alimenta\u021bia \u0219i exerci\u021biile fizice. Suplimentele nutritive au f\u0103cut obiectul a zeci p\u00e2n\u0103 la sute de studii care le-au confirmat importan\u021ba, a\u0219a c\u0103 nu este nevoie s\u0103 v\u0103 face\u021bi griji cu privire la consumul lor.<\/p>\n<\/div><\/div>\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\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nutri\u021bia sportiv\u0103 de baz\u0103, combinat\u0103 cu o alimenta\u021bie s\u0103n\u0103toas\u0103, v\u0103 poate sus\u021bine foarte mult antrenamentul \u0219i rezultatele. Din articolul nostru ve\u021bi afla cum s\u0103 alege\u021bi suplimentele alimentare.<\/p>\n","protected":false},"author":120,"featured_media":316348,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6770,7190,7130,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-346327","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-creatina","9":"tag-cresterea-masei-musculare","10":"tag-proteine-pulbere","11":"tag-suplimente-nutritive","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>Suplimentele nutritive pentru antrenamente \u0219i cum s\u0103 le alege\u021bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Suplimentele \u0219i o alimenta\u021bie s\u0103n\u0103toas\u0103 v\u0103 pot sus\u021bine eforturile \u00een ceea ce prive\u0219te antrenamentele. 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