{"id":386645,"date":"2022-08-03T09:33:17","date_gmt":"2022-08-03T07:33:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386645"},"modified":"2024-05-28T08:22:11","modified_gmt":"2024-05-28T06:22:11","slug":"bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/","title":{"rendered":"B\u0103uturile sport: C\u00e2nd s\u0103 be\u021bi b\u0103uturi ionice sau ap\u0103"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#De_ce_este_important_sa_va_hidratati_in_timpul_antrenamentului\" title=\"De ce este important s\u0103 v\u0103 hidrata\u021bi \u00een timpul antrenamentului?\">De ce este important s\u0103 v\u0103 hidrata\u021bi \u00een timpul antrenamentului?<\/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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#De_ce_trebuie_sa_suplimentati_electrolitii\" title=\"De ce trebuie s\u0103 suplimenta\u021bi electroli\u021bii?\">De ce trebuie s\u0103 suplimenta\u021bi electroli\u021bii?<\/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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#Ce_este_o_bautura_ionica\" title=\"Ce este o b\u0103utur\u0103 ionic\u0103?\">Ce este o b\u0103utur\u0103 ionic\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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#Care_sunt_ingredientele_active_dintr-o_bautura_ionica\" title=\"Care sunt ingredientele active dintr-o b\u0103utur\u0103 ionic\u0103?\">Care sunt ingredientele active dintr-o b\u0103utur\u0103 ionic\u0103?<\/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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#Tipuri_de_bauturi_ionice_si_utilizarea_lor_in_sport\" title=\"Tipuri de b\u0103uturi ionice \u0219i utilizarea lor \u00een sport\">Tipuri de b\u0103uturi ionice \u0219i utilizarea lor \u00een sport<\/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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#Folosirea_bauturilor_ionice\" title=\"Folosirea b\u0103uturilor ionice\">Folosirea b\u0103uturilor ionice<\/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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#Pe_de_alta_parte_cand_nu_este_necesar_consumul_de_bauturi_ionice\" title=\"Pe de alt\u0103 parte, c\u00e2nd nu este necesar consumul de b\u0103uturi ionice?\">Pe de alt\u0103 parte, c\u00e2nd nu este necesar consumul de b\u0103uturi ionice?<\/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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#Cum_se_prepara_bauturile_ionice_artizanale\" title=\"Cum se prepar\u0103 b\u0103uturile ionice artizanale?\">Cum se prepar\u0103 b\u0103uturile ionice artizanale?<\/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\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dac\u0103 sunte\u021bi un alerg\u0103tor avid, ciclist sau altfel de sportiv de rezisten\u021b\u0103, probabil a\u021bi auzit de importan\u021ba b\u0103uturilor ionice. Sunt cunoscute \u00een general pentru faptul c\u0103 <strong>ajut\u0103 la refacerea fluidelor, electroli\u021bilor \u0219i energiei<\/strong> \u00een timpul activit\u0103\u021bii fizice prelungite. Dar au sens \u0219i la sal\u0103, la antrenamentul de fotbal \u0219i \u00een alte sporturi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_este_important_sa_va_hidratati_in_timpul_antrenamentului\"><\/span>De ce este important s\u0103 v\u0103 hidrata\u021bi \u00een timpul antrenamentului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De regul\u0103, alergatul, ciclismul \u0219i alte activit\u0103\u021bi fizice v\u0103 fac s\u0103 transpira\u021bi mai mult, duc\u00e2nd la pierderea fluidelor corporale. Dac\u0103 aceast\u0103 pierdere ajunge la <strong>2% din greutatea corporal\u0103<\/strong> (la o persoan\u0103 de 70 kg asta \u00eenseamn\u0103 1.4 litri), poate ap\u0103rea deshidratarea. Simptomele sale includ oboseal\u0103, durerea de cap, ame\u021beal\u0103 \u0219i <strong>performan\u021ba afectat\u0103.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este obi\u0219nuit pentru sportivii de performan\u021b\u0103 s\u0103 <strong>piard\u0103 4 -10 litri de ap\u0103 \u00eentr-o zi.<\/strong> De aceea, este esen\u021bial s\u0103 refac\u0103 rezerva de lichide pe parcursul zilei \u0219i \u00een timpul antrenamentului.<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<h3 class=\"wp-block-heading\">Aportul recomandat de lichide \u00een timpul antrenamentului<\/h3>\n\n\n\n<p><strong>Aportul de lichide depinde \u00eentotdeauna de condi\u021biile de mediu<\/strong> precum temperatura ambiental\u0103 sau umiditatea, durata \u0219i intensitatea exerci\u021biilor sau greutatea sportivului. C\u00e2nd v\u0103 mi\u0219ca\u021bi, mu\u0219chii care lucreaz\u0103 genereaz\u0103 c\u0103ldur\u0103 care trebuie eliminat\u0103. Atunci corpul face tot ce este necesar pentru a se r\u0103cori eficient. \u00cen acest caz transpira\u021bia func\u021bioneaz\u0103 cel mai bine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u00cen mod standard, se recomand\u0103 s\u0103 be\u021bi:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml de lichide cu 2 ore \u00eenainte de antrenament<\/li>\n\n\n\n<li>125 &#8211; 250 ml chiar \u00eenainte de antrenament<\/li>\n\n\n\n<li>125 &#8211; 250 ml la fiecare 10 &#8211; 20 minute \u00een timpul antrenamentului sau competi\u021biei<\/li>\n\n\n\n<li>dup\u0103 antrenament, se recomand\u0103 s\u0103 be\u021bi 150% din lichidele pierdute (ex. dac\u0103 ve\u021bi c\u00e2nt\u0103ri cu 1 kg mai pu\u021bin dup\u0103 antrenament, ar trebui un aport treptat de 1.5L de lichide) <span style=\"color: #ff6600\">[3-4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste recomand\u0103ri sunt valabile \u00een special pentru sportivii de rezisten\u021b\u0103, la care apare cea mai mare pierdere de fluide. <strong>Mineralele sau electroli\u021bii,<\/strong> sunt eliminate \u0219i ele din organism odat\u0103 cu transpira\u021bia \u0219i trebuie suplimentate. \u00centr-o astfel de situa\u021bie, se recomand\u0103 s\u0103 \u00eenlocui\u021bi apa simpl\u0103 cu b\u0103uturi ionice care con\u021bin electroli\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi de ce este at\u00e2t de important aportul de ap\u0103 \u0219i ce poate provoca deshidratarea, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg\" alt=\"De ce este important consumul de ap\u0103 \u00een timpul antrenamentului?\" class=\"wp-image-381141\" style=\"width:843px;height:563px\" title=\"De ce este important consumul de ap\u0103 \u00een timpul antrenamentului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-2048x1366.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=\"De_ce_trebuie_sa_suplimentati_electrolitii\"><\/span>De ce trebuie s\u0103 suplimenta\u021bi electroli\u021bii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mineralele clasificate ca electroli\u021bi includ <strong>sodiu,<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>potasiu<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>calciu<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magneziu<\/strong><\/a> <strong>\u0219i clor.<\/strong> De exemplu, un sportiv poate pierde 3,500 &#8211; 7,000 mg de sodiu pe zi. \u00centruc\u00e2t to\u021bi ace\u0219ti micronutrien\u021bi au o serie de roluri importante \u00een organism \u00een ceea ce prive\u0219te <strong>hidratarea, func\u021bia muscular\u0103, transmisia nervoas\u0103 \u0219i metabolismul nutrien\u021bilor.<\/strong> Astfel, pot avea un impact major asupra performan\u021bei sportive. <span style=\"color: #ff6600\">[2, 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te hidratarea adecvat\u0103, este esen\u021bial s\u0103 men\u021bine\u021bi un nivel optim de sodiu \u0219i potasiu \u00een organism. Aceste minerale regleaz\u0103<strong> eliminarea \u0219i reten\u021bia apei din organism<\/strong>. Nivelul redus de sodiu poate provoca <strong>hiponatremie periculoas\u0103.<\/strong> Aceast\u0103 afec\u021biune se manifest\u0103 de obicei prin dezorientare, grea\u021b\u0103 \u0219i tulbur\u0103ri de cuno\u0219tin\u021b\u0103. Apare frecvent \u00een timpul evenimentelor de rezisten\u021b\u0103 solicitante precum maratoane sau ultra-maratoane \u0219i prezint\u0103 un risc \u0219i \u00een cazul unui aport mare brusc de ap\u0103 cu un con\u021binut redus de sodiu. \u00cen plus, deficitul de sodiu, magneziu \u0219i calciu este asociat cu un <strong>risc mai mare de crampe musculare.<\/strong> <span style=\"color: #ff6600\">[6, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru antrenamentele intense \u0219i prelungite, s-ar putea ca aportul de electroli\u021bi din diet\u0103 \u0219i suplimente \u00eenainte \u0219i dup\u0103 antrenament s\u0103 nu fie suficient. Ar trebui <strong>completa\u021bi \u00een timpul antrenamentului<\/strong> ca \u0219i carbohidra\u021bii, care pot <strong>preveni o sc\u0103dere a performan\u021bei.<\/strong> Cea mai u\u0219oar\u0103 cale de a face acest lucru este s\u0103 consuma\u021bi <strong><a href=\"https:\/\/gymbeam.ro\/bauturi\" target=\"_blank\" aria-label=\"b\u0103uturi ionice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103uturi ionice<\/a><\/strong>.<span style=\"color: #ff6600\"> [3]<\/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=\"Ce_este_o_bautura_ionica\"><\/span>Ce este o b\u0103utur\u0103 ionic\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\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B\u0103uturile ionice<\/strong><\/a> sunt create pentru sportivi pentru a-i ajuta s\u0103 suplimenteze eficient fluidele, mineralele \u0219i energia. De obicei con\u021bin electroli\u021bi, carbohidra\u021bi digerabili u\u0219or \u0219i uneori <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/aminoacizi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacizi<\/a>, <a href=\"https:\/\/gymbeam.ro\/cafeina-gymbeam.html\" target=\"_blank\" aria-label=\"cafein\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cafein\u0103<\/a> \u0219i alte substan\u021be func\u021bionale. Drept urmare, <strong>pot ajuta la men\u021binerea performan\u021bei \u0219i pot \u00eent\u00e2rzia oboseala, \u00een special \u00een timpul activit\u0103\u021bilor de rezisten\u021b\u0103.<\/strong> <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efectele pozitive ale b\u0103uturilor ionice asupra performan\u021bei sportive s-au demonstrat \u00eentr-o serie de studii. De multe ori. concluziile acestora arat\u0103 c\u0103 \u00een compara\u021bie cu apa simpl\u0103, <strong>consumul de lichide care con\u021bin electroli\u021bi \u0219i carbohidra\u021bi conduc la o performan\u021b\u0103 \u00eembun\u0103t\u0103\u021bit\u0103<\/strong><strong>.<\/strong> Acest efect a ap\u0103rut \u00een cazul activit\u0103\u021bilor sportive de intensitate ridicat\u0103 care au durat cel pu\u021bin o or\u0103. Pentru activit\u0103\u021bile mai scurte \u0219i mai pu\u021bin intense, de regul\u0103 nu se ob\u021bin astfel de rezultate \u0219i prin urmare este suficient s\u0103 consuma\u021bi ap\u0103 simpl\u0103. <span style=\"color: #ff6600\">[8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">B\u0103uturile sport care con\u021bin ioni pot ajuta la:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gestionarea antrenamentelor mai lungi sau alergatul \u0219i ciclismul pe distan\u021be mai lungi,<\/li>\n\n\n\n<li>o toleran\u021b\u0103 mai bun\u0103 a greut\u0103\u021bii mai mari \u0219i \u00eembun\u0103t\u0103\u021birea timpilor pe diferite distan\u021be \u0219i ob\u021binerea celei mai bune performan\u021be \u00een timpul unei competi\u021bii.<\/li>\n<\/ul>\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=\"28095,59881,57832,61396,61402,28763,29401,65044,58321,3813,59104,35320 \" ><\/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=\"Care_sunt_ingredientele_active_dintr-o_bautura_ionica\"><\/span>Care sunt ingredientele active dintr-o b\u0103utur\u0103 ionic\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Electroli\u021bi<\/h3>\n\n\n\n<p>Majoritatea b\u0103uturilor ionice con\u021bin sodiu. Acesta este urmat de potasiu, magneziu, calciu \u0219i al\u021bi electroli\u021bi care au o func\u021bie important\u0103 \u00een timpul sportului. Se pot g\u0103si \u0219i sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a>, care se pot administra cu ap\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care sunt func\u021biile electroli\u021bilor \u00een timpul antrenamentului?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sodiul <\/strong>\u0219i potasiul r\u0103spund de gestionarea apei din organism. Prin urmare, sunt esen\u021biale pentru absorb\u021bia \u0219i eliminarea optim\u0103 a apei.<\/li>\n\n\n\n<li><strong>Magneziul,<\/strong> calciul \u0219i potasiul contribuie la func\u021bionarea normal\u0103 a mu\u0219chilor.<\/li>\n\n\n\n<li><strong>Magneziul<\/strong> poate reduce senza\u021bia de oboseal\u0103 \u0219i epuizare.<\/li>\n\n\n\n<li><strong>Clorul<\/strong> sus\u021bine men\u021binerea echilibrului acido-bazic din organism.<\/li>\n\n\n\n<li><strong>Calciul<\/strong> contribuie la func\u021bionarea normal\u0103 a transmisiilor nervoase, care permit mu\u0219chilor s\u0103 primeasc\u0103 semnale de la creier pentru a se mi\u0219ca. <span style=\"color: #ff6600\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u0103uturile care con\u021bin electroli\u021bi ajut\u0103 la men\u021binerea nivelului optim al acestor <a href=\"https:\/\/gymbeam.ro\/minerale-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale<\/a>, care ajut\u0103 la<strong> protejarea \u00eempotriva deshidrat\u0103rii, hiponatremiei, indigestiei, crampelor musculare, oboselii \u0219i senza\u021biei de sl\u0103biciune. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care este aportul de electroli\u021bi recomandat sportivilor de rezisten\u021b\u0103?<\/h4>\n\n\n\n<p>\u00cen cazul sporturilor de rezisten\u021b\u0103, suplimentarea sodiului este cea mai important\u0103 pentru a preveni hiponatremia. Prin urmare, aceste recomand\u0103ri oficiale fac referire \u00een special la acest electrolit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru antrenamentele mai lungi de dou\u0103 ore, ar trebui suplimentate <strong>300 &#8211; 600 mg de sodiu pe or\u0103. <\/strong><\/li>\n\n\n\n<li>Conform Colegiului American de Medicin\u0103 Sportiv\u0103, se recomand\u0103 s\u0103 alege\u021bi o b\u0103utur\u0103 cu <strong>0.5 &#8211; 0.7 g de sodiu pe 1 litru<\/strong> de lichide \u00een cazul activit\u0103\u021bilor sportive sub 3 ore. Aceasta ar trebui consumat\u0103 \u00een cantit\u0103\u021bi de 125 &#8211; 250 ml la fiecare 10 &#8211; 20 minute.<\/li>\n\n\n\n<li>\u00cen cazul sesiunilor de peste 3 ore, de regul\u0103 este mai bine s\u0103 alege\u021bi b\u0103uturi mai concentrate cu 0.7 &#8211; 1 g de sodiu pe 1 litru de lichid datorit\u0103 pierderii mai mari de transpira\u021bie. Se consum\u0103 tot 125 &#8211; 250 ml la fiecare 10 &#8211; 20 minute. <span style=\"color: #ff6600\">[3, 6]<\/span><\/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=\"692\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg\" alt=\"Importan\u021ba electroli\u021bilor \u00een timpul antrenamentului\" class=\"wp-image-381166\" style=\"width:843px;height:519px\" title=\"Importan\u021ba electroli\u021bilor \u00een timpul antrenamentului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-2048x1261.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Carbohidra\u021bi<\/h3>\n\n\n\n<p>Con\u021binutul de carbohidra\u021bi variaz\u0103 de la o b\u0103utur\u0103 ionic\u0103 la alta \u0219i de cele mai multe ori este cuprins \u00eentre <strong>3 \u0219i 8 g pe 100 ml.<\/strong> De regul\u0103 se g\u0103sesc sub form\u0103 de carbohidra\u021bi cu absorb\u021bie rapid\u0103 precum <strong>glucoz\u0103, fructoz\u0103, sucraloz\u0103, izomaltuloz\u0103<\/strong> <a href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>maltodextrin\u0103<\/strong><\/a><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ace\u0219ti carbohidra\u021bi servesc ca surse de energie disponibile imediat \u00een timpul antrenamentului. Se descompun \u0219i se absorb rapid \u00een organism, permi\u021b\u00e2nd mu\u0219chilor s\u0103-i foloseasc\u0103 aproape imediat ca energie pentru alimentarea mi\u0219c\u0103rilor. Ace\u0219tia <strong>ajut\u0103 la prevenirea epuiz\u0103rii depozitelor de&nbsp; glicogen,<\/strong> \u00eent\u00e2rziind astfel oboseala mu\u0219chilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen compara\u021bie cu <a href=\"https:\/\/gymbeam.ro\/geluri-energetice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gelurile cu carbohidra\u021bi<\/a> \u0219i batoane, b\u0103uturile ionice con\u021bin mai pu\u021bini carbohidra\u021bi, dar exist\u0103 un motiv pentru asta. Se \u00eent\u00e2mpl\u0103 deoarece concentra\u021bia sc\u0103zut\u0103 este esen\u021bial\u0103 pentru <strong>absorb\u021bia eficient\u0103 a lichidelor \u0219i electroli\u021bilor din sistemul digestiv.<\/strong> \u00cen cazul cantit\u0103\u021bilor mai mari de carbohidra\u021bi, acest proces ar putea fi \u00eencetinit \u0219i exist\u0103 \u0219i riscul de probleme digestive. <span style=\"color: #ff6600\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care este aportul recomandat de carbohidra\u021bi \u00een cazul sporturilor de rezisten\u021b\u0103?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Colegiul American de Medicin\u0103 Sportiv\u0103 recomand\u0103 consumul de <strong>b\u0103uturi cu 6 &#8211; 8% con\u021binut de carbohidra\u021bi<\/strong> (b\u0103uturi izotonice) pentru performan\u021be sportive de peste 60 de minute.<\/li>\n\n\n\n<li>Pentru men\u021binerea unui nivel optim de glicogen \u00een timpul activit\u0103\u021bii de rezisten\u021b\u0103, un total de <strong>30 &#8211; 60 g de carbohidra\u021bi digerabili rapid pe or\u0103<\/strong> ar trebui consumat din b\u0103uturi \u0219i alte suplimente.<\/li>\n\n\n\n<li>\u00cen cazul activit\u0103\u021bilor (competi\u021bii) mai lungi de 2,5 ore, acest aport poate cre\u0219te p\u00e2n\u0103 la <strong>90 g.<\/strong> <strong>O combina\u021bie de fructoz\u0103 \u0219i glucoz\u0103 \u00eentr-un raport 2:1 (60 g glucoz\u0103 + 30 g fructoz\u0103) este ideal\u0103,<\/strong> \u00eentruc\u00e2t este absorbit\u0103 eficient prin sistemul digestiv.<\/li>\n\n\n\n<li>Ar trebui s\u0103 adapta\u021bi \u00eentotdeauna aportul de carbohidra\u021bi la propriile obiceiuri alimentare \u0219i la toleran\u021ba digestiv\u0103. <span style=\"color: #ff6600\">[3, 9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">\u00cen cazul <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">&nbsp;<\/span><b>b\u0103uturilor ionice sub form\u0103 de pudr\u0103<\/b><\/a><span style=\"font-weight: 400\"> sau sub form\u0103 de <\/span><a href=\"https:\/\/gymbeam.ro\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">concentrat lichid<\/span><\/a><span style=\"font-weight: 400\">, concentra\u021bia de carbohidra\u021bi depinde de cantitatea de produs \u0219i ap\u0103 folosite. \u00cen func\u021bie de diluare, pute\u021bi ob\u021bine un nivel mai sc\u0103zut sau mai ridicat de carbohidra\u021bi<\/span>. <span style=\"color: #ff6600\">[5]<\/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\">3. Alte ingrediente active<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Unele b\u0103uturi ionice difer\u0103 \u00een privin\u021ba <\/span><b>con\u021binutului de cafein\u0103, vitamine, aminoacizi sub form\u0103 de BCAA<\/b><span style=\"font-weight: 400\"> sau <\/span><b>de arz\u0103tori de gr\u0103simi (de obicei l-carnitin\u0103).<\/b><span style=\"font-weight: 400\"> Gra\u021bie acestor substan\u021be, acestea ofer\u0103 beneficii suplimentare.<\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400\">Cafeina<\/span><\/a><span style=\"font-weight: 400\">, de exemplu, poate oferi un impuls de energie \u0219i poate \u00eent\u00e2rzia oboseala, \u00een timp ce<\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400\">arz\u0103toarele de gr\u0103simi<\/span><\/a><span style=\"font-weight: 400\"> sunt eficiente pentru pierderea \u00een greutate, c\u00e2nd orice calorie ars\u0103 conteaz\u0103.<\/span><a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400\">BCAA<\/span><\/a><span style=\"font-weight: 400\"> pot ajuta la \u00eent\u00e2rzierea oboselii \u0219i proteja masa muscular\u0103 de la a r\u0103m\u00e2ne f\u0103r\u0103 energie, lucru util \u00een sporturile de for\u021b\u0103 \u0219i de rezisten\u021b\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 plac sporturile de rezisten\u021b\u0103 \u0219i v\u0103 \u00eentreba\u021bi ce alte suplimente v-ar putea ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi performan\u021ba, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cele mai bune 11 suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg\" alt=\"Ce con\u021bine o b\u0103utur\u0103 ionic\u0103?\" class=\"wp-image-381181\" style=\"width:843px;height:562px\" title=\"Ce con\u021bine o b\u0103utur\u0103 ionic\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipuri_de_bauturi_ionice_si_utilizarea_lor_in_sport\"><\/span><span style=\"font-weight: 400\"><strong>Tipuri de b\u0103uturi ionice \u0219i utilizarea lor \u00een sport<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">\u00cen nutri\u021bia sportiv\u0103 pute\u021bi \u00eent\u00e2lni trei tipuri de b\u0103uturi ionice, care difer\u0103 \u00een principal \u00een privin\u021ba con\u021binutului de carbohidra\u021bi. \u00cen func\u021bie de concentra\u021bia mai mic\u0103, asem\u0103n\u0103toare sau mai mare de substan\u021be dizolvate (osmolalitate) \u00een compara\u021bie cu plasma sanguin\u0103, sunt \u00eemp\u0103r\u021bite \u00een <\/span><b>hipotonice, izotonice \u0219i hipertonice.<\/b><span style=\"font-weight: 400\"> Aceste propriet\u0103\u021bi influen\u021beaz\u0103 rata de absorb\u021bie a lichidelor \u0219i folosirea lor \u00een timpul sportului<\/span>. <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tipuri de b\u0103uturi ionice<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Osmolalitate comparat\u0103 cu plasm\u0103 sanguin\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de carbohidra\u021bi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Caracteristici<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cele mai frecvente utiliz\u0103ri<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103uturi hipotonice<\/td><td class=\"has-text-align-center\" data-align=\"center\">mai mic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">mai pu\u021bin de 6%<\/td><td class=\"has-text-align-center\" data-align=\"center\">cea mai rapid\u0103 absorb\u021bie a lichidelor, con\u021binut mai redus de carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">performan\u021b\u0103 de rezisten\u021b\u0103 sau de for\u021b\u0103 de p\u00e2n\u0103 la 60 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103uturi izotonice<\/td><td class=\"has-text-align-center\" data-align=\"center\">asem\u0103n\u0103toare<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">refacerea rapid\u0103 a fluidelor \u0219i carbohidra\u021bilor \u00een timpul antrenamentului<\/td><td class=\"has-text-align-center\" data-align=\"center\">activit\u0103\u021bi de rezisten\u021b\u0103, sporturi de echip\u0103 sau antrenament de for\u021b\u0103 de intensitate ridicat\u0103 care dureaz\u0103 mai mult de 60 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103uturi hipertonice<\/td><td class=\"has-text-align-center\" data-align=\"center\">mai mare<\/td><td class=\"has-text-align-center\" data-align=\"center\">mai mult de 8%<\/td><td class=\"has-text-align-center\" data-align=\"center\">absorb\u021bie mai lent\u0103 a lichidelor, con\u021binut mai mare de carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00eenainte \u0219i dup\u0103 antrenament pentru suplimentarea carbohidra\u021bilor (rezerva de glicogen)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Folosirea_bauturilor_ionice\"><\/span>Folosirea b\u0103uturilor ionice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul majorit\u0103\u021bii activit\u0103\u021bilor sportive mai scurte de o or\u0103, aportul de lichide sub form\u0103 de ap\u0103 simpl\u0103 este suficient. Dar situa\u021bia se schimb\u0103 \u00een cazul sporturilor de intensitate ridicat\u0103 sau prelungite, \u00een care, \u00een special \u00een condi\u021bii de mediu dificile, exist\u0103 o pierdere de ap\u0103 \u0219i electroli\u021bi mai mare, iar nevoia de completare a energiei cre\u0219te.<\/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. C\u00e2nd este potrivit\u0103 o b\u0103utur\u0103 hipotonic\u0103?<\/h3>\n\n\n\n<p><strong>B\u0103utura hipotonic\u0103<\/strong> are cel mai sc\u0103zut con\u021binut de carbohidra\u021bi dintre cele trei (mai pu\u021bin de 6%), fiind potrivit\u0103 pentru activit\u0103\u021bi \u00een care nu trebuie s\u0103 completa\u021bi prea mult energia, dar v\u0103 dori\u021bi un aport de electroli\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pentru activit\u0103\u021bile sportive sub 60 minute<\/strong> la temperaturi \u00eenalte \u0219i umiditate ridicat\u0103, c\u00e2nd de regul\u0103 o persoan\u0103 transpir\u0103 mult.<\/li>\n\n\n\n<li>Bikram yoga sau orice alt tip de exerci\u021biu \u00eentr-un mediu fierbinte.&nbsp;<\/li>\n\n\n\n<li>\u00cen timpul zilelor calde de var\u0103 pentru a men\u021bine o hidratare optim\u0103.<span style=\"color: #ff6600\"> [13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. C\u00e2nd este potrivit\u0103 o b\u0103utur\u0103 izotonic\u0103?<\/h3>\n\n\n\n<p>O<strong> b\u0103utur\u0103 izotonic\u0103<\/strong> are un raport ideal \u00eentre con\u021binutul de ap\u0103 \u0219i carbohidra\u021bi (6 &#8211; 8%). Gra\u021bie acestuia, se absorb rapid \u00een organism, nu pun prea mult\u0103 presiune pe sistemul digestiv \u0219i \u00een acela\u0219i timp ofer\u0103 energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sporturi de rezisten\u021b\u0103<\/strong> precum alergatul, ciclismul, \u00eenotul \u0219i drume\u021biile mai lungi de 60 minute.<\/li>\n\n\n\n<li><strong>Sporturi de echip\u0103<\/strong> precum fotbal, hochei, rugby, volei, baschet mai lungi de 60 minute.<\/li>\n\n\n\n<li><strong>Antrenament de for\u021b\u0103 de intensitate ridicat\u0103 sau CrossFit<\/strong> cu durat\u0103 mai mare de 60 minute.<\/li>\n\n\n\n<li><strong>Zumba, aerobic \u0219i alte cursuri de dans de intensitate ridicat\u0103 <\/strong>practicate mai mult de o or\u0103.<\/li>\n\n\n\n<li><strong>\u00cen timpul reprizelor de exerci\u021bii scurte \u0219i de intensitate ridicat\u0103.<\/strong> Dar, \u00een acest caz, simpla cl\u0103tire a gurii cu o b\u0103utur\u0103 care con\u021bine carbohidra\u021bi (cl\u0103tirea gurii) s-a dovedit eficient\u0103. Acest lucru nu pune presiune pe stomac \u0219i totu\u0219i ofer\u0103 un val de energie datorat activ\u0103rii anumitor centri din creier. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. C\u00e2nd este potrivit\u0103 o b\u0103utur\u0103 hipertonic\u0103<\/h3>\n\n\n\n<p><strong>B\u0103utura hipertonic\u0103<\/strong> are cel mai ridicat con\u021binut de carbohidra\u021bi (mai mult de 8%). De aceea, se diger\u0103 mai lent \u0219i pune mai mult\u0103 presiune pe tractul digestiv. Prin urmare, nu este potrivit\u0103 atunci c\u00e2nd scopul vostru este de a reface rapid rezerva de lichide. Totu\u0219i, dac\u0103 ave\u021bi nevoie de o surs\u0103 de energie care se absoarbe mai rapid dec\u00e2t din alimentele solide, o solu\u021bie hipertonic\u0103 poate fi ideal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cenainte \u0219i dup\u0103 antrenament<\/strong> pentru refacerea rezervei de glicogen.<\/li>\n\n\n\n<li>Ca<strong> surs\u0103 rapid\u0103 de energie,<\/strong> de exemplu, c\u00e2nd scade zah\u0103rul din s\u00e2nge, dup\u0103 un post lung.<\/li>\n\n\n\n<li>Activit\u0103\u021bile sportive \u00een sezonul rece mai lungi de 60 minute, c\u00e2nd nu trebuie s\u0103 cre\u0219te\u021bi prea mult aportul de lichide, dar sunte\u021bi interesa\u021bi de refacerea rezervei de energie. \u00cen acest caz, aportul recomandat de lichide este redus de obicei. O alt\u0103 variant\u0103 este s\u0103 alterna\u021bi o b\u0103utur\u0103 hipertonic\u0103 cu una izotonic\u0103 sau hipotonic\u0103, care este mai potrivit\u0103 pentru refacerea lichidelor.&nbsp;<\/li>\n\n\n\n<li>Pentru <strong>reprizele de exerci\u021bii scurte \u0219i de intensitate ridicat\u0103,<\/strong> unde cl\u0103tirea gurii este suficient\u0103. <span style=\"color: #ff6600\">[13]<\/span><\/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\/2022\/06\/iStock-1351541038-1124x749.jpg\" alt=\"C\u00e2nd se consum\u0103 b\u0103uturile ionice?\" class=\"wp-image-381196\" style=\"width:843px;height:562px\" title=\"C\u00e2nd se consum\u0103 b\u0103uturile ionice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-2048x1366.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=\"Pe_de_alta_parte_cand_nu_este_necesar_consumul_de_bauturi_ionice\"><\/span>Pe de alt\u0103 parte, c\u00e2nd nu este necesar consumul de b\u0103uturi ionice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul anumitor activit\u0103\u021bi sportive, b\u0103uturile ionice sunt inutile \u0219i<strong> este mai bine s\u0103 consuma\u021bi doar ap\u0103.<\/strong> Dac\u0103 obiectivul vostru este pierderea \u00een greutate, acestea pot chiar <strong>\u00eent\u00e2rzia rezultatele.<\/strong> Un litru de b\u0103utur\u0103 izotonic\u0103 con\u021bine aproximativ 250 calorii, care \u00eenseamn\u0103 mai mult dec\u00e2t arde o femeie obi\u0219nuit\u0103 de 65 kg \u00eentr-o or\u0103 de pilates sau yoga. Deci, \u00een locul unui deficit caloric, care este esen\u021bial pentru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pierderea \u00een greutate<\/a>, pute\u021bi avea un surplus caloric. <span style=\"color: #ff6600\">[14]<\/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. Antrenamentul obi\u0219nuit la sal\u0103<\/h3>\n\n\n\n<p>\u00cen cazul antrenamentului de for\u021b\u0103 clasic, care se caracterizeaz\u0103 prin pauze \u00eentre seturi, de regul\u0103 nu ajunge\u021bi la o intensitate at\u00e2t de ridicat\u0103 astfel \u00eenc\u00e2t s\u0103 fie necesar\u0103 completarea energiei \u0219i electroli\u021bilor.<\/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. Antrenament cardio \u0219i cursuri de fitness sub 60 minute<\/h3>\n\n\n\n<p>\u0218i \u00een cazul alergatului, ciclismului \u0219i a altor forme de exerci\u021bii \u00een condi\u021bii normale (f\u0103r\u0103 temperaturi extreme) apa curat\u0103 este suficient\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pilates, yoga \u0219i alte exerci\u021bii de intensitate redus\u0103<\/h3>\n\n\n\n<p>Dac\u0103 participa\u021bi la sesiuni de yoga, pilates sau gimnastic\u0103 (la nivel de amator), de regul\u0103 nu trebuie s\u0103 completa\u021bi energia \u0219i electroli\u021bii \u00een timpul antrenamentului.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_prepara_bauturile_ionice_artizanale\"><\/span>Cum se prepar\u0103 b\u0103uturile ionice artizanale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0103uturile ionice con\u021bin un raport echilibrat de ap\u0103, minerale \u0219i carbohidra\u021bi digerabili u\u0219or. Acestea sunt create pentru sportivi \u021bin\u00e2nd cont de nevoile lor. Cele cump\u0103rate reprezint\u0103 o investi\u021bie bun\u0103 deoarece deoarece deja con\u021bin amestecul ideal de substan\u021be \u00eentr-un raport optim. Pot fi b\u0103ute direct din sticl\u0103 sau diluate cu ap\u0103 conform modului de administrare. Dar exist\u0103 \u0219i op\u021biunea de a prepara o <strong>b\u0103utur\u0103 sport artizanal\u0103.<\/strong> Probabil aceasta nu va fi la fel de gustoas\u0103, dar \u00ee\u0219i va servi scopul. Cum se prepar\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pentru a prepara 1 litru de b\u0103utur\u0103 izotonic\u0103 ve\u021bi avea nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000 ml ap\u0103 cald\u0103 <\/li>\n\n\n\n<li>60\u201380 g <a href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin\u0103<\/a>, glucoz\u0103 sau fructoz\u0103<\/li>\n\n\n\n<li>\u00bc linguri\u021b\u0103 <a href=\"https:\/\/gymbeam.ro\/sare-roz-de-himalaya-fina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sare<\/a><\/li>\n\n\n\n<li>de asemenea, pute\u021bi ad\u0103uga \u0219i<a href=\"https:\/\/gymbeam.ro\/citrat-de-magneziu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> magneziu<\/a> \u00een amestec<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eendulcitor<\/a> pentru aromatizare dac\u0103 vre\u021bi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amesteca\u021bi bine totul, ideal \u00eentr-un <a href=\"https:\/\/gymbeam.ro\/shakere\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shaker<\/a> \u0219i folosi\u021bi ca b\u0103utur\u0103 sport conform recomand\u0103rilor de mai sus. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce a\u021bi citit articolul de ast\u0103zi, \u0219ti\u021bi c\u00e2nd sunt utile b\u0103uturile ionice \u0219i c\u00e2nd este suficient s\u0103 consuma\u021bi ap\u0103 simpl\u0103. De exemplu, dac\u0103 v\u0103 preg\u0103ti\u021bi pentru un maraton sau o c\u0103l\u0103torie cu bicicleta, este mai bine s\u0103 lua\u021bi cu voi o b\u0103utur\u0103 izotonic\u0103 \u00eentr-o <a href=\"https:\/\/gymbeam.ro\/sticle-sport\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sticl\u0103 sport<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, dac\u0103 ave\u021bi un antrenament de o or\u0103 la sal\u0103 sau o sesiune de yoga, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la suplimentarea electroli\u021bilor \u0219i carbohidra\u021bilor. \u00cen orice caz, este important s\u0103 fi\u021bi aten\u021bi la aportul zilnic de lichide \u0219i s\u0103-l adapta\u021bi la condi\u021biile existente (vreme, activitate fizic\u0103).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a ajutat articolul de ast\u0103zi s\u0103 \u00een\u021belege\u021bi mai bine b\u0103uturile ionice? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tot ce trebuie s\u0103 \u0219ti\u021bi despre b\u0103uturile ionice. C\u00e2nd este mai bine s\u0103 alege\u021bi o b\u0103utur\u0103 hipotonic\u0103, izotonic\u0103, hipertonic\u0103 sau doar ap\u0103?<\/p>\n","protected":false},"author":129,"featured_media":381136,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[7484,6626,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386645","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-antrenament","9":"tag-hidratare","10":"tag-sanatate","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>B\u0103uturile sport: C\u00e2nd s\u0103 be\u021bi b\u0103uturi ionice sau ap\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce con\u021bin b\u0103uturile ionice \u0219i de ce sunt necesare? 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