{"id":391183,"date":"2022-11-14T09:15:34","date_gmt":"2022-11-14T08:15:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391183"},"modified":"2024-05-28T08:37:32","modified_gmt":"2024-05-28T06:37:32","slug":"cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/","title":{"rendered":"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare"},"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\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#Unde_se_gaseste_cafeina\" title=\"Unde se g\u0103se\u0219te cafeina?\">Unde se g\u0103se\u0219te cafeina?<\/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\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#Ce_efecte_are_cafeina_asupra_organismului\" title=\"Ce efecte are cafeina asupra organismului?\">Ce efecte are cafeina asupra organismului?<\/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\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#5_beneficii_ale_consumului_de_cafeina_inainte_de_antrenament\" title=\"5 beneficii ale consumului de cafein\u0103 \u00eenainte de antrenament\">5 beneficii ale consumului de cafein\u0103 \u00eenainte de antrenament<\/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\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#5_dezavantaje_ale_consumului_de_cafeina_inainte_de_antrenament\" title=\"5 dezavantaje ale consumului de cafein\u0103 \u00eenainte de antrenament\">5 dezavantaje ale consumului de cafein\u0103 \u00eenainte de antrenament<\/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\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#Doza_recomandata_pentru_cafeina\" title=\"Doza recomandat\u0103 pentru cafein\u0103\">Doza recomandat\u0103 pentru cafein\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\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cafeina este probabil cel mai consumat stimulent din lume. Sub form\u0103 de cafea proasp\u0103t preparat\u0103, ceai sau prin suplimente alimentare, aceasta se consum\u0103 diminea\u021ba sau \u00een timpul zilei iar multe persoane o prefer\u0103 chiar \u00eenainte de antrenament. Nu numai c\u0103 ofer\u0103 un boost de energie, dar prezint\u0103 \u0219i o serie de alte beneficii, cum ar fi <strong>sus\u021binerea performan\u021bei sportive \u0219i pierderea \u00een greutate<\/strong>. Dar s\u0103 nu uit\u0103m c\u0103 aceast\u0103 substan\u021b\u0103 are \u0219i dezavantaje. Exist\u0103 unele riscuri asociate care ne pot afecta negativ performan\u021ba \u0219i s\u0103n\u0103tatea. De aceea este important s\u0103 ne monitoriz\u0103m aportul de cafein\u0103 \u0219i s\u0103 \u0219tim cum s\u0103 o consum\u0103m \u00een mod corect.<\/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=\"Unde_se_gaseste_cafeina\"><\/span>Unde se g\u0103se\u0219te cafeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cea mai cunoscut\u0103 surs\u0103 natural\u0103 de cafein\u0103 o reprezint\u0103, f\u0103r\u0103 \u00eendoial\u0103, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cafea-braziliana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>boabele de cafea<\/strong><\/a>, din care facem espresso, cafea la filtru \u0219i alte b\u0103uturi pe baz\u0103 de cafea. <strong>Frunzele de cea<\/strong>i, \u00een special <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-ceai-verde-sencha-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ceaiul verde<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-matcha-pulbere-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">matcha<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-yerba-mate-pulbere-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">yerba mate<\/a>, con\u021bin \u0219i ele acest stimulent. Cu toate acestea, cafeina \u00een forma sa natural\u0103 se g\u0103se\u0219te \u0219i \u00een <a href=\"https:\/\/gymbeam.ro\/bio-pudra-de-cacao-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>boabele de cacao<\/strong><\/a>. Dac\u0103 ave\u021bi nevoie de o schimbare, \u00eencerca\u021bi s\u0103 schimba\u021bi cafeaua cu o cea\u0219c\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-cacao-pulbere-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cacao<\/strong><\/a> sau un p\u0103trat mic de ciocolat\u0103 neagr\u0103 de bun\u0103 calitate, \u00eens\u0103 nu ve\u021bi avea parte de aceea\u0219i cantitate de cafein\u0103 dec\u00e2t exist\u0103 \u00een cafea. <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>De asemenea, merit\u0103 men\u021bionat\u0103 \u0219i <strong><a href=\"https:\/\/gymbeam.ro\/guarana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">guarana<\/a> <\/strong>sau nuca de cola, care se reg\u0103sesc \u00een re\u021beta original\u0103 a foarte cunoscutei b\u0103uturi Coca-Cola. \u00cen plus, cafeina este ad\u0103ugat\u0103 \u0219i \u00een suplimentele nutritive, de obicei recomandate \u00eenainte \u0219i \u00een timpul activit\u0103\u021bii sportive. Acestea includ, spre exemplu, suplimente de <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stimulent-de-pre-antrenament-thor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-antrenament<\/a> sau b\u0103uturi, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/energy-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">shot-uri<\/a> sau geluri energizante.<\/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>Vou\u0103 v\u0103 place ceaiul verde? Atunci nu rata\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-efecte-pozitive-ale-ceaiului-verde-pentru-sanatatea-sportivilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 Beneficii pozitive ale ceaiului verde pentru s\u0103n\u0103tatea sportivilor.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg\" alt=\"Cafea \u00eenainte de antrenament\" class=\"wp-image-386773\" title=\"Cafea \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-2048x1365.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=\"Ce_efecte_are_cafeina_asupra_organismului\"><\/span>Ce efecte are cafeina asupra organismului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Reduce oboseala \u0219i red\u0103 energia<\/h3>\n\n\n\n<p>Multe persoane nu \u00ee\u0219i pot imagina antrenamentul f\u0103r\u0103 a bea un espresso mai \u00eent\u00e2i. Pare a fi un ritual care s\u0103-i stimuleze \u0219i care s\u0103 le induc\u0103 starea de spirit potrivit\u0103. Dar care este motivul real din spatele efectului revigorant al cofeinei? Principalul s\u0103u mecanism de ac\u021biune este <strong>capacitatea sa unic\u0103 de a se lega de receptorii de adenozin\u0103<\/strong>. Bloc\u00e2ndu-le, poate reduce ac\u021biunea adenozinei, care este menit\u0103 s\u0103 ne calmeze, s\u0103 ne fac\u0103 s\u0103 ne sim\u021bim relaxa\u021bi, somnoro\u0219i \u0219i obosi\u021bi. \u00cen schimb, cafeina ne face <strong>mai aten\u021bi \u0219i ne poate face s\u0103 sim\u021bim un boost de energie<\/strong>. De aceea, cafeina \u00ee\u0219i are locul de onoare \u00een formulele de <a href=\"https:\/\/gymbeam.ro\/anabolizanti-si-stimulente\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-antrenament<\/a>. <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\">2. Bun\u0103 dispozi\u021bie \u0219i stare de bine<\/h3>\n\n\n\n<p>Consumul de cafea este, de asemenea, asociat cu un <strong>sentiment de mul\u021bumire \u0219i bun\u0103 dispozi\u021bie<\/strong>. Acest efect, la r\u00e2ndul s\u0103u, este legat de capacitatea poten\u021bial\u0103 a cofeinei de a cre\u0219te cantitatea de receptori pentru anumi\u021bi neurotransmi\u021b\u0103tori precum dopamina, serotonina sau <a href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a> (acidul gamma-aminobutiric). Aceste substan\u021be sunt cele care au un impact asupra st\u0103rii mentale \u0219i produc <strong>sentimente aproape euforice<\/strong>. De-a lungul timpului, este posibil s\u0103 sim\u021bi\u021bi dorin\u021ba sau nevoia de a bea cafea \u00een anumite momente ale zilei. Atunci c\u00e2nd nu este posibil acest lucru, este posibil s\u0103 experimenta\u021bi dureri de cap, iritabilitate \u0219i alte simptome nedorite. Acest lucru se datoreaz\u0103 faptului c\u0103 organismul \u0219i-a format deja un obicei \u0219i t\u00e2nje\u0219te dup\u0103 efectele pl\u0103cute ale cofeinei. Cu c\u00e2t consuma\u021bi mai mult\u0103 cafein\u0103, cu at\u00e2t simptomele pot fi mai intense \u00een lipsa acesteia. <span style=\"color: #ff6600\">[2-4]<\/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. Vigilen\u021b\u0103 mai mare<\/h3>\n\n\n\n<p>Nivelul <strong>hormonilor adrenalin\u0103 \u0219i cortizol<\/strong> cre\u0219te \u00een organism dup\u0103 ce consuma\u021bi cafein\u0103. Acest lucru este recunoscut prin <strong>vigilen\u021b\u0103 crescut\u0103<\/strong>, ritm cardiac mai rapid \u0219i flux sanguin mai bun c\u0103tre masa muscular\u0103. De asemenea, cauzeaz\u0103 o cre\u0219tere de moment a tensiunii arteriale \u0219i a ritmului cardiac. Toate aceste efecte pot fi at\u00e2t pozitive, c\u00e2t \u0219i negative \u00een ceea ce prive\u0219te performan\u021ba sportiv\u0103. <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<p>Pentru a afla mai multe despre efectele cafelei, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/este-cafeaua-sanatoasa-7-motive-pentru-care-trebuie-sa-ii-dati-o-sansa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Este cafeaua s\u0103n\u0103toas\u0103? 7 motive pentru care ar trebui s\u0103-i da\u021bi o \u0219ans\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_beneficii_ale_consumului_de_cafeina_inainte_de_antrenament\"><\/span>5 beneficii ale consumului de cafein\u0103 \u00eenainte de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cafeina \u00ee\u0219i are locul permanent \u00een rutina de pre-antrenament a multor sportivi. Dovad\u0103 \u00een acest sens este, spre exemplu, un studiu care a constatat c\u0103 <strong>3 din 4 sportivi de elit\u0103 consum\u0103 cafein\u0103 \u00eenainte sau \u00een timpul antrenamentului<\/strong>. Cafeina \u00een diferitele sale forme este cunoscut\u0103 printre sportivii de rezisten\u021b\u0103 \u0219i for\u021b\u0103, precum fotbali\u0219tii \u0219i al\u021bi sportivi de echip\u0103. <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<p>Un fapt interesant este c\u0103 aceast\u0103 substan\u021b\u0103 a fost pe <strong>lista substan\u021belor interzise a organiza\u021biilor sportive interna\u021bionale \u00eentre anii 1984 \u0219i 2004<\/strong>. Dac\u0103 proba (de urin\u0103) unui sportiv avea o concentra\u021bie mai mare de 12 \u03bcg\/ml de cafein\u0103, era considerat caz de doping. Acest lucru corespunde aproximativ unui aport de 10 mg de cafein\u0103 per 1 kg de greutate corporal\u0103, care este cu mult peste valorile recomandate \u00een mod normal. \u00cen prezent, sportivii nu mai sunt testa\u021bi pentru cafein\u0103, dar Agen\u021bia Mondial\u0103 Antidoping (WADA) continu\u0103 s\u0103 monitorizeze aportul de cafein\u0103 \u0219i \u00eei sf\u0103tuie\u0219te pe sportivi s\u0103 men\u021bin\u0103 nivelul sub 12 \u00b5g\/ml \u00een cazul \u00een care aceast\u0103 testare va reveni \u00een viitor. <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<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=\"830\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg\" alt=\"Beneficiile cofeinei \u00eenainte de antrenament\" class=\"wp-image-386788\" title=\"Beneficiile cofeinei \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg 830w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-295x400.jpg 295w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1134x1536.jpg 1134w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1512x2048.jpg 1512w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-scaled.jpg 1890w\" sizes=\"auto, (max-width: 830px) 100vw, 830px\" \/><\/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\">1. Ofer\u0103 un impuls \u00eenainte de antrenament<\/h3>\n\n\n\n<p>Aproape toat\u0103 lumea are nevoie de o sus\u021binere \u00eenainte de a face mi\u0219care. Se \u00eent\u00e2mpl\u0103 adesea ca \u00eenaintea unei activit\u0103\u021bi sportive planificate s\u0103 v\u0103 sim\u021bi\u021bi oarecum lipsi\u021bi de energie. Atunci alege\u021bi s\u0103 consuma\u021bi \u00een mod automat cafein\u0103 sub form\u0103 de cafea, b\u0103uturi energizante sau de <a href=\"https:\/\/gymbeam.ro\/thor-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-antrenament<\/a>&nbsp;\u0219i a\u0219tepta\u021bi efectul de stimulare cunoscut. Acesta poate ap\u0103rea \u00een c\u00e2teva minute \u0219i este cel mai puternic \u00eentre al <strong>30-lea \u0219i al 120-lea minut<\/strong> dup\u0103 administrarea cofeinei. \u00cen acel moment, v\u0103 pute\u021bi sim\u021bi <strong>mai aten\u021bi, motiva\u021bi, concentra\u021bi \u0219i mai preg\u0103ti\u021bi&nbsp;<\/strong>pentru efortul sportiv viitor. <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>Somnul suficient \u0219i de bun\u0103 calitate este, de asemenea, extrem de important pentru o performan\u021b\u0103 sportiv\u0103 ridicat\u0103. Citi\u021bi mai multe despre acest subiect \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Somnul: Cel mai eficient stimulent \u0219i arz\u0103tor de gr\u0103simi.<\/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\">2. Ajut\u0103 la o performan\u021b\u0103 sportiv\u0103 mai bun\u0103<\/h3>\n\n\n\n<p>\u00cen ceea ce prive\u0219te sus\u021binerea performan\u021bei sportive, cafeina este una dintre <strong>cele mai cercetate substan\u021be la nivel mondial<\/strong>. Aceasta este cel mai frecvent asociat\u0103 cu o performan\u021b\u0103 \u00eembun\u0103t\u0103\u021bit\u0103 de rezisten\u021b\u0103, \u00eens\u0103 o serie de studii au confirmat efectele sale pozitive asupra <strong>for\u021bei, coordon\u0103rii \u0219i altor abilit\u0103\u021bi sportive<\/strong>. \u00cen plus, poate \u00eembun\u0103t\u0103\u021bi \u0219i func\u021biile creierului, cum ar fi <strong>vigilen\u021ba, aten\u021bia \u0219i timpul de reac\u021bie<\/strong>. Astfel, este un instrument de sprijin universal ce poate ajuta un sprinter s\u0103 alerge mai repede, un baschetbalist s\u0103 trag\u0103 la co\u0219 mai precis sau un fotbalist s\u0103 se concentreze asupra jocului cu mai mult\u0103 aten\u021bie \u0219i s\u0103 fie cu un pas \u00eenaintea adversarului. <span style=\"color: #ff6600\">[5-7] <\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Efectul pozitiv al cofeinei asupra performan\u021bei sportive se datoreaz\u0103 \u00een principal efectului men\u021bionat mai sus asupra<strong> reducerii oboselii<\/strong> sau cre\u0219terii nivelului de adrenalin\u0103, care de multe ori poate scoate la propriu performan\u021be supranaturale.<\/li>\n\n\n\n<li>De asemenea, poate contribui la <strong>\u00eembun\u0103t\u0103\u021birea circula\u021biei s\u00e2ngelui \u00een masa muscular\u0103, la o rezisten\u021b\u0103 mai mare la efort \u0219i la perceperea durerii.<\/strong><\/li>\n\n\n\n<li>\u00cen plus, joac\u0103 un rol \u00een <strong>sus\u021binerea descompunerii gr\u0103similor \u00een energie<\/strong>, care poate fi utilizat\u0103 mai bine \u00een timpul exerci\u021biilor fizice.<span style=\"color: #ff6600\"> [2]<\/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>\u00cen studii s-au observat \u00eembun\u0103t\u0103\u021biri de p\u00e2n\u0103 la un procent. \u00cen medie, <strong>rezisten\u021ba s-a \u00eembun\u0103t\u0103\u021bit cu 2 &#8211; 4% \u0219i puterea cu 2 &#8211; 7%<\/strong> la sportivi dup\u0103 consumul de cafein\u0103. Acesta poate p\u0103rea un num\u0103r mic, dar \u00een cazul sportivilor, succesul \u0219i e\u0219ecul sunt adesea decise \u00een milisecunde, ceea ce \u00eei poate aduce mai aproape de c\u00e2\u0219tigarea unei medalii. <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>Pentru a afla mai multe despre efectele cofeinei asupra performan\u021bei sportive, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina \u0219i cum v\u0103 face aceasta antrenamentul mai eficient.<\/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. Sus\u021bine arderea gr\u0103similor \u0219i pierderea \u00een greutate<\/h3>\n\n\n\n<p>Cafeina poate <strong>stimula mai mult dec\u00e2t mintea sau masa muscular\u0103, deoarece are capacitatea chiar de a accelera metabolismul<\/strong>. Datorit\u0103 acestui fapt, aportul s\u0103u \u00eenainte de un antrenament poate duce la un num\u0103r mai mare de calorii arse, ceea ce este foarte util mai ales \u00een pierderea \u00een greutate. Datorit\u0103 efectelor sale, cafeina se num\u0103r\u0103 printre <a href=\"https:\/\/gymbeam.ro\/arzatori-termo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arz\u0103toarele termogenice de gr\u0103sime.<\/a><\/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>\u00cen primul r\u00e2nd, v\u0103 poate \u00eencuraja s\u0103 face\u021bi exerci\u021bii cu <strong>mai mult\u0103 concentrare, mai mult\u0103 integritate, mai mult\u0103 pasiune \u0219i la o intensitate mai mare<\/strong>, ceea ce poate duce la arderea mai mult\u0103 energie.<\/li>\n\n\n\n<li>Studiile au ar\u0103tat c\u0103 aceast\u0103 substan\u021b\u0103 are un impact asupra hormonilor catecolamine (adrenalina \u0219i noradrenalina), care pot <strong>accelera metabolismul.<\/strong><\/li>\n\n\n\n<li>Cafeina poate <strong>cre\u0219te \u0219i consumul de oxigen<\/strong> \u00een timpul exerci\u021biilor fizice, ceea ce poate cre\u0219te \u0219i consumul de calorii \u00een timpul acestora.<\/li>\n\n\n\n<li>Aceast\u0103 substan\u021b\u0103 are, de asemenea, capacitatea de a <strong>cre\u0219te descompunerea gr\u0103similor (lipoliza) \u00een energie<\/strong>, care este apoi folosit\u0103 pentru mi\u0219carea fizic\u0103. Din acest motiv, efectul de ardere al cofeinei func\u021bioneaz\u0103 cel mai bine \u00een combina\u021bie cu exerci\u021biile fizice.<\/li>\n\n\n\n<li>Exper\u021bii sunt de p\u0103rere c\u0103 joac\u0103 un rol \u00een cre\u0219terea concentra\u021biei de adenozin monofosfat ciclic (cAMP), ceea ce poate <strong>activa enzima lipaza<\/strong>, care descompune gr\u0103simea \u0219i ajut\u0103 la transformarea acesteia \u00een energie utilizabil\u0103.<span style=\"color: #ff6600\">&nbsp;[2, 8-9]<\/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>\u00cen cazul \u00een care vre\u021bi s\u0103 \u00eencerca\u021bi un arz\u0103tor de gr\u0103simi \u0219i nu \u0219ti\u021bi cum s\u0103-l alege\u021bi pe cel mai potrivit, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-eficient-arzator-de-grasimi-si-cum-sa-il-folositi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi \u0219i s\u0103 folose\u0219ti cel mai eficient arz\u0103tor de gr\u0103simi?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg\" alt=\"Cofeina \u0219i perderea \u00een greutate\" class=\"wp-image-386823\" title=\"Cofeina \u0219i perderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Reduce oboseala \u0219i durerea muscular\u0103<\/h3>\n\n\n\n<p>Alerg\u0103torii \u0219i al\u021bi sportivi de rezisten\u021b\u0103, care petrec adesea cel mai mult timp f\u0103c\u00e2nd sport, se lupt\u0103 cu oboseala \u00een timpul antrenamentului. Ace\u0219tia \u00ee\u0219i pot epuiza cu u\u0219urin\u021b\u0103 depozitele de energie sub form\u0103 de glicogen, ceea ce duce la o sc\u0103dere a performan\u021bei sportive. Aportul de carbohidra\u021bi simpli \u00een timpul exerci\u021biilor fizice, sub form\u0103 de geluri sau <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\">b\u0103uturi ionice<\/a>, ajut\u0103 la prevenirea acestui lucru. Cu toate acestea, cafeina poate contribui \u0219i ea, iar acest lucru se datoreaz\u0103 faptului c\u0103 \u00een timpul activit\u0103\u021bii fizice ajut\u0103 la descompunerea gr\u0103similor stocate \u00eentr-o surs\u0103 de energie utilizabil\u0103, care poate duce apoi la <strong>economisirea glicogenului<\/strong>. Cafeina \u00een timpul sportului ajut\u0103, de asemenea, la reducerea oboselii \u0219i la cre\u0219terea nivelului de energie \u00een mod subiectiv, reduc\u00e2nd activitatea adenozinei \u0219i afect\u00e2nd sistemul nervos (SNC).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, s-a demonstrat c\u0103 <strong>reduce durerile musculare \u00een timpul exerci\u021biilor fizice<\/strong>. Acest lucru se datoreaz\u0103 probabil capacit\u0103\u021bii sale de a suprima efectele adenozinei, care are un efect asupra semnaliz\u0103rii durerii. Acest lucru v\u0103 permite s\u0103 gestiona\u021bi o sarcin\u0103 pu\u021bin mai grea sau s\u0103 men\u021bine\u021bi intensitatea antrenamentului c\u00e2t mai mult timp posibil. <span style=\"color: #ff6600\">[5, 10]<\/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 sunte\u021bi implica\u021bi \u00een sporturi de rezisten\u021b\u0103 \u0219i c\u0103uta\u021bi modalit\u0103\u021bi de a v\u0103 completa nivelul de energie \u0219i de lichide c\u00e2t mai bine posibil \u00een timpul unei performan\u021be sportive lungi, citi\u021bi articolul nostru&nbsp;intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B\u0103uturile sportive: c\u00e2nd este indicat s\u0103 be\u021bi ap\u0103 sau o b\u0103utur\u0103 cu aport de ioni?<\/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\">5. Ajut\u0103 la gestionarea antrenamentelor solicitante sau lungi<\/h3>\n\n\n\n<p>C\u00e2nd pune\u021bi \u00eempreun\u0103 toate efectele cofeinei, ob\u021bine\u021bi cheia care v\u0103 poate ajuta s\u0103 <strong>debloca\u021bi urm\u0103torul nivel de poten\u021bial sportiv<\/strong>. De la primul impuls, p\u00e2n\u0103 la reducerea oboselii \u0219i a durerii, pute\u021bi ajunge s\u0103 face\u021bi fa\u021b\u0103 antrenamentelor pu\u021bin mai solicitante sau mai lungi. De asemenea, este posibil s\u0103 descoperi\u021bi c\u0103 exerci\u021biile fizice sunt pu\u021bin mai u\u0219oare dec\u00e2t dac\u0103 nu a\u021bi fi consumat cafein\u0103 \u00eenainte de antrenament.<\/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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg\" alt=\"Efectul cofeinei asupra performan\u021bei sportive\" class=\"wp-image-386854\" title=\"Efectul cofeinei asupra performan\u021bei sportive\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-2048x1365.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=\"5_dezavantaje_ale_consumului_de_cafeina_inainte_de_antrenament\"><\/span>5 dezavantaje ale consumului de cafein\u0103 \u00eenainte de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce a\u021bi citit despre toate efectele pozitive ale cofeinei, este posibil s\u0103 considera\u021bi c\u0103 aceasta prezint\u0103 doar avantaje. Din p\u0103cate, p\u00e2n\u0103 \u0219i cafeina are riscurile sale \u0219i nu este \u00eentotdeauna potrivit\u0103 \u00eenainte de antrenament. Ce se poate \u00eent\u00e2mpla dac\u0103 dep\u0103\u0219i\u021bi doza maxim\u0103 zilnic\u0103 recomandat\u0103, dac\u0103 ave\u021bi o sensibilitate mai mare la cafein\u0103 sau dac\u0103 o consuma\u021bi \u00eentr-un moment nepotrivit?<\/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. Tulbur\u0103ri de somn<\/h3>\n\n\n\n<p>Cafeina are \u00een general un debut rapid de ac\u021biune iar efectele ei pot fi resim\u021bite \u00een doar c\u00e2teva minute, aceasta r\u0103m\u00e2n\u00e2nd \u00een organism destul de mult timp. Efectul s\u0103u poate dura p\u00e2n\u0103 la 9,5 ore \u00eenainte de a fi eliminat\u0103 complet, \u00eens\u0103 <strong>pentru majoritatea persoanelor, dureaz\u0103 4 &#8211; 6 ore<\/strong>. A\u0219adar, chiar \u0219i la \u0219ase ore dup\u0103 ce a\u021bi b\u0103ut cafea, este posibil s\u0103 nu reu\u0219i\u021bi s\u0103 v\u0103 relaxa\u021bi corpul, s\u0103 v\u0103 calma\u021bi mintea sau s\u0103 adormi\u021bi. Chiar dac\u0103 reu\u0219i\u021bi s\u0103 adormi\u021bi, este posibil s\u0103 v\u0103 trezi\u021bi \u00een timpul nop\u021bii \u0219i, astfel, ve\u021bi \u00eentrerupe cele 7 &#8211; 9 ore de somn recomandate. Cafeina poate reduce, de asemenea, perioada de somn profund, care este esen\u021bial\u0103 pentru odihna de calitate. Din acest motiv, se recomand\u0103 de obicei s\u0103 <strong>evita\u021bi cafeina cu \u0219ase ore \u00eenainte de a merge la culcare<\/strong>. <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>Dac\u0103 ave\u021bi vreodat\u0103 probleme cu somnul \u0219i v\u0103 \u00eentreba\u021bi ce pute\u021bi face pentru a-l \u00eembun\u0103t\u0103\u021bi, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 adormi\u021bi rapid? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun. Sleep.<\/strong><\/a><\/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\">Ce efect are ADN-ul asupra descompunerii cofeinei?<\/h4>\n\n\n\n<p>Este posibil ca aceast\u0103 recomandare general\u0103 s\u0103 nu se aplice tuturor persoanelor. Poate c\u0103 tocmai ave\u021bi \u00een minte pe cineva care bea cafea dup\u0103 cin\u0103 \u0219i doarme ca un bebelu\u0219. Pe de alt\u0103 parte, exist\u0103 multe persoane care beau cafea sau ceai verde doar diminea\u021ba pentru c\u0103 altfel au probleme cu somnul. <strong>Explica\u021bia acestui fenomen poate fi g\u0103sit\u0103 \u00een ADN-ul uman<\/strong>. Enzima responsabil\u0103 de metabolismul cofeinei este codificat\u0103 de gena <strong>CYP1A2<\/strong>. \u00cen func\u021bie de varianta acestei gene pe care o ave\u021bi, v\u0103 pute\u021bi clasifica apoi ca <strong>metabolizatori len\u021bi sau rapizi ai cofeinei<\/strong>. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/teste-adn\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Testele ADN la domiciliu<\/a>&nbsp;v\u0103 pot ajuta s\u0103 v\u0103 dezv\u0103lui\u021bi poten\u021bialul genetic pentru metabolismul cofeinei. Pentru a afla mai multe despre acestea, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-testele-adn-facute-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tot ce trebuie s\u0103 \u0219ti\u021bi despre testele ADN la domiciliu.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg\" alt=\"Riscurile consumului de cofein\u0103 \u00eenainte de antrenament\" class=\"wp-image-386869\" title=\"Riscurile consumului de cofein\u0103 \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-1025x1536.jpg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Tulbur\u0103ri digestive<\/h3>\n\n\n\n<p>Dac\u0103 ave\u021bi un stomac mai sensibil sau exagera\u021bi cu cafeina, este posibil s\u0103 ajunge\u021bi s\u0103 petrece\u021bi cea mai mare parte a antrenamentului la toalet\u0103 \u00een loc s\u0103 ridica\u021bi <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi<\/a>. Acest lucru se datoreaz\u0103 faptului c\u0103 cafeina <strong>cre\u0219te produc\u021bia de acid gastric (acid clorhidric)<\/strong>, care poate provoca irita\u021bii sau reflux gastric (sucurile stomacale revin \u00een esofag) \u00een cantit\u0103\u021bi mari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, <strong>sus\u021bine \u0219i func\u021bia intestinal\u0103<\/strong>, care nu este tocmai potrivit\u0103 pentru antrenament. Dac\u0103 nu be\u021bi mult\u0103 cafea de obicei, dar vre\u021bi s\u0103 \u00eencepe\u021bi s\u0103 consuma\u021bi suplimente pe baz\u0103 de cafein\u0103, este mai bine s\u0103 \u00eencepi cu o doz\u0103 mai mic\u0103 \u0219i s\u0103 monitoriza\u021bi reac\u021bia organismului. <span style=\"color: #ff6600\">[3, 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\">3. Nervozitate \u0219i iritabilitate crescut\u0103 \u0219i alte reac\u021bii adverse<\/h3>\n\n\n\n<p>Cafeina declan\u0219eaz\u0103 o mul\u021bime de reac\u021bii \u00een organism care v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi mai motiva\u021bi \u0219i mai energici, \u00eens\u0103 nu este bine s\u0103 exagera\u021bi cu consumul acesteia. Atunci c\u00e2nd dep\u0103\u0219i\u021bi pragul unui aport sigur de cafein\u0103, sau deveni\u021bi mai sensibili la aceasta, pute\u021bi observa c\u0103 experimenta\u021bi o stare de <strong>nervozitate, anxietate, iritabilitate, tremura\u021bi sau ave\u021bi palpita\u021bii la inimii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cele mai multe cazuri, nu este nimic grav iar aceste simptome ar trebui s\u0103 dispar\u0103 pe m\u0103sur\u0103 ce cafeina este eliminat\u0103 din sistemul vostru, \u00eens\u0103 cu siguran\u021b\u0103 nu vre\u021bi s\u0103 v\u0103 sim\u021bi\u021bi a\u0219a \u00een timpul unui antrenament sau \u00een orice moment al zilei. Pentru a evita acest lucru, trebuie s\u0103 respecta\u021bi doza recomandat\u0103 \u0219i toleran\u021ba voastr\u0103 individual\u0103 la cafein\u0103.<span style=\"color: #ff6600\"> [15]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Toleran\u021b\u0103 crescut\u0103 la cafein\u0103<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi consumatori obi\u0219nui\u021bi de cafein\u0103 sub orice form\u0103, este posibil ca \u00een timp aceea\u0219i doz\u0103 s\u0103 nu \u00ee\u0219i mai fac\u0103 efectul ca \u00eenainte, deoarece <strong>corpul vostru poate dezvolta o toleran\u021b\u0103 la cafein\u0103<\/strong>. Pentru a ob\u021bine acelea\u0219i efecte, s-ar putea s\u0103 fie nevoie s\u0103 cre\u0219te\u021bi aportul zilnic, care nu este lipsit de efecte adverse. \u00cen acest caz, pute\u021bi \u00eencerca s\u0103 face\u021bi un ciclu al consumului de cafein\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\">Cum func\u021bioneaz\u0103 ciclul cafeinei?<\/h4>\n\n\n\n<p><strong>Elimina\u021bi toate sursele de cafein\u0103 din alimenta\u021bie \u0219i din planul de suplimente timp de 2 &#8211; 8 s\u0103pt\u0103m\u00e2ni<\/strong>. Atunci c\u00e2nd face\u021bi acest lucru, este important s\u0103 v\u0103 preg\u0103ti\u021bi pentru posibilitatea apari\u021biei simptomelor de sevraj \u00een primele zile. Acest lucru este obi\u0219nuit \u00een special la persoanele care au consumat doze mai mari de cafein\u0103. Aceste simptome includ de obicei iritabilitate \u0219i uneori dureri de cap. Cu toate acestea, dac\u0103 pute\u021bi trece peste primele zile \u0219i rezista\u021bi unui ciclu de retragere a cofeinei din organism, v\u0103 pute\u021bi bucura din nou de efectele mai mari ale cofeinei. <strong>Astfel, o doz\u0103 mai mic\u0103 va fi pur \u0219i simplu suficient\u0103 pentru a ob\u021bine efectul scontat<\/strong>. <span style=\"color: #ff6600\">[16-17]<\/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\">5. Riscul unui aport excesiv sau de supradoz\u0103<\/h3>\n\n\n\n<p>Este mai u\u0219or dec\u00e2t pare s\u0103 consuma\u021bi mai mult\u0103 cafein\u0103 dec\u00e2t este s\u0103n\u0103tos \u00een timpul zilei. Din doar dou\u0103 espresso tari, un litru de cola f\u0103r\u0103 zah\u0103r \u0219i o b\u0103utur\u0103 energizant\u0103 \u00eenainte de antrenament a\u021bi dep\u0103\u0219it doza zilnic\u0103 recomandat\u0103. Dac\u0103 exagera\u021bi cu aportul de cafein\u0103 \u00een timpul zilei, este posibil chiar s\u0103 \u00eent\u00e2mpina\u021bi probleme digestive, palpita\u021bii ale inimii \u0219i probleme cu somnul, ceea ce va duce la o alt\u0103 nevoie de un boost de cafein\u0103, duc\u00e2ndu-v\u0103 \u00eentr-un cerc vicios. Din acest motiv, <strong>este indicat s\u0103 fi\u021bi aten\u021bi la aportul zilnic de cafein\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u00e2t\u0103 cafein\u0103 con\u021bine b\u0103utura voastr\u0103 preferat\u0103?<\/strong><\/h4>\n\n\n\n<p>Tabelul de mai jos arat\u0103 <strong>nivelurile medii de cafein\u0103 din b\u0103uturi. Con\u021binutul de cafein\u0103<\/strong> al anumitor b\u0103uturi poate varia \u00een func\u021bie de tipul de boabe folosite, de metoda de preparare, de cantitatea de cafea folosit\u0103 sau de durata infuziei. Acela\u0219i lucru este valabil \u0219i pentru ceaiuri. O m\u0103sur\u0103 tipic\u0103 pentru majoritatea b\u0103uturilor este o cea\u0219c\u0103 medie. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0103uturi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cantitatea de cafein\u0103 pe por\u021bie<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ciocolat\u0103 cald\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cafea decofeinizat\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ceai verde<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-Cola (1 doz\u0103 &#8211; 330 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ceai negru<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cafea instant<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Red Bull&nbsp; (1 doz\u0103 &#8211; 250 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Espresso&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">77 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cafea la filtru<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doza_recomandata_pentru_cafeina\"><\/span>Doza recomandat\u0103 pentru cafein\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA (Autoritatea European\u0103 pentru Siguran\u021ba Alimentelor) a stabilit limita superioar\u0103 a aportului de cafein\u0103 la <strong>400 mg pe zi pentru o persoan\u0103 de 70 kg<\/strong>, ceea ce corespunde unui aport de <strong>5,7 mg\/kg pe zi.<\/strong><\/li>\n\n\n\n<li>O doz\u0103 nu trebuie s\u0103 con\u021bin\u0103 mai mult de <strong>200 mg de cafein\u0103<\/strong> (3 mg\/kg). <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li>Potrivit ISSN (International Society of Sports Nutrition), un nivel de <strong>3 &#8211; 6 mg\/kg de cafein\u0103 pe zi este potrivit pentru a v\u0103 sus\u021bine performan\u021ba sportiv\u0103.<\/strong><\/li>\n\n\n\n<li>Un aport foarte mare de cafein\u0103, cum ar fi 9 mg\/kg, este asociat cu o inciden\u021b\u0103 mare a efectelor secundare \u0219i este pu\u021bin probabil s\u0103 aib\u0103 un efect pozitiv asupra performan\u021bei sportive. \u00cen acest caz nu se aplic\u0103 regula &#8220;mai mult, mai bine&#8221;.<\/li>\n\n\n\n<li>Se recomand\u0103 administrarea cofeinei cu <strong>30-60 de minute \u00eenainte de antrenament<\/strong>. <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<h3 class=\"wp-block-heading\">Doza zilnic\u0103 de c\\fein\u0103 \u00een func\u021bie de greutatea corporal\u0103<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Greutate corporal\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Doza de c\\fein\u0103 3 &#8211; 6 mg\/kg pe zi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 \u2013 300 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 \u2013 360 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">210 \u2013 420 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u2013 480 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 \u2013 540 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">300 \u2013 600 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Care surse de c\\fein\u0103 sunt cele mai bune?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spre exemplu, v\u0103 pute\u021bi bucura de un espresso proasp\u0103t sau de o <a href=\"https:\/\/gymbeam.ro\/cafea-braziliana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cafea<\/strong><\/a>&nbsp;la filtru \u00eenainte de antrenament. Aceasta este ideal\u0103 f\u0103r\u0103 lapte \u0219i zah\u0103r, iar datorit\u0103 acestui lucru, cafeina este absorbit\u0103 mai repede \u00een organsim \u0219i, astfel, ve\u021bi evita consumul suplimentar de calorii.<\/li>\n\n\n\n<li>O alt\u0103 op\u021biune sunt <strong>b\u0103uturile BCAA<\/strong>, care con\u021bin adesea vitamine \u0219i minerale pe l\u00e2ng\u0103 cafein\u0103 \u0219i aminoacizi.<\/li>\n\n\n\n<li>De asemenea, sunt potrivite <a href=\"https:\/\/gymbeam.ro\/cafeina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tabletele cu cofein\u0103<\/strong><\/a>, care con\u021bin o cantitate eficient\u0103 de 200 mg de cafein\u0103 per doz\u0103.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi folosi suplimente de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-antrenament<\/a> cu cofein\u0103, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/energy-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">shot-uri energizante<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/energy-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">capsule<\/a>&nbsp;sau extracte din <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/ceai-verde-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ceai verde<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/guarana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">guarana<\/a>.<\/li>\n\n\n\n<li><strong>Avantajul suplimentelor alimentare<\/strong> pe baz\u0103 de cafein\u0103 este c\u0103 pute\u021bi \u0219ti c\u00e2t\u0103 substan\u021b\u0103 activ\u0103 a\u021bi consumat din compozi\u021bie. Din p\u0103cate, acest lucru nu este posibil \u00een cazul cafelei sau ceaiului, unde un num\u0103r mare de factori influen\u021beaz\u0103 con\u021binutul de cafein\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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adaosul de cafein\u0103 \u00een suplimentele alimentare \u00eenainte de antrenament poate oferi o serie de beneficii. Aceast\u0103 substan\u021b\u0103 v\u0103 ofer\u0103 energie, v\u0103 preg\u0103te\u0219te pentru activitate fizic\u0103 \u0219i v\u0103 ajut\u0103 s\u0103 da\u021bi tot ce ave\u021bi mai bun \u00een timpul antrenamentelor. Astfel, v\u0103 pute\u021bi antrena mai mult \u0219i, de asemenea, pute\u021bi efectua antrenamentele mai intense cu mai mult\u0103 u\u0219urin\u021b\u0103. Pe de alt\u0103 parte, cafeina are \u0219i partea ei mai \u00eentunecat\u0103. Pute\u021bi dep\u0103\u0219i cu u\u0219urin\u021b\u0103 doza zilnic\u0103 recomandat\u0103, care, la persoanele mai sensibile, poate provoca probleme digestive sau tulbur\u0103ri de somn. De aceea este important s\u0103 respecta\u021bi aceast\u0103 recomandare \u00een timp ce v\u0103 monitoriza\u021bi reac\u021biile propriului organism. Acesta este singurul mod de a profita la maxim de beneficiile cofeinei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vi s-a p\u0103rut util articolul nostru de ast\u0103zi \u0219i dac\u0103 a\u021bi \u00eenv\u0103\u021bat ceva nou, nu uita\u021bi s\u0103 \u00eel distribui\u021bi \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t \u0219i ace\u0219tia s\u0103 poat\u0103 afla despre beneficiile \u0219i riscurile cofeinei \u00eenainte de exerci\u021biile fizice.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\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>Care sunt cele mai mari avantaje \u0219i dezavantaje ale consumului de cafein\u0103 \u00eenainte de antrenament? Care este doza recomandat\u0103 de cafein\u0103? Pute\u021bi g\u0103si r\u0103spunsul la toate aceste \u00eentreb\u0103ri \u00een articolul nostru.<\/p>\n","protected":false},"author":129,"featured_media":386748,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[7484,6734,6374,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-391183","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-cafeina","10":"tag-pierdere-in-greutate","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>Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt efectele cafeinei? \u00cembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103 \u0219i accelereaz\u0103 pierderea \u00een greutate. Este Important s\u0103 respecta\u021bi doza zilnic\u0103 recomandat\u0103.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Care sunt efectele cafeinei? \u00cembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103 \u0219i accelereaz\u0103 pierderea \u00een greutate. Este Important s\u0103 respecta\u021bi doza zilnic\u0103 recomandat\u0103.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-14T08:15:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T06:37:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare\",\"datePublished\":\"2022-11-14T08:15:34+00:00\",\"dateModified\":\"2024-05-28T06:37:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\"},\"wordCount\":3684,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png\",\"keywords\":[\"antrenament\",\"cafein\u0103\",\"pierdere \u00een greutate\",\"suplimente nutritive\"],\"articleSection\":[\"Suplimente nutritive\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\",\"name\":\"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png\",\"datePublished\":\"2022-11-14T08:15:34+00:00\",\"dateModified\":\"2024-05-28T06:37:32+00:00\",\"description\":\"Care sunt efectele cafeinei? \u00cembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103 \u0219i accelereaz\u0103 pierderea \u00een greutate. Este Important s\u0103 respecta\u021bi doza zilnic\u0103 recomandat\u0103.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare - GymBeam Blog","description":"Care sunt efectele cafeinei? \u00cembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103 \u0219i accelereaz\u0103 pierderea \u00een greutate. Este Important s\u0103 respecta\u021bi doza zilnic\u0103 recomandat\u0103.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/","og_type":"article","og_title":"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare - GymBeam Blog","og_description":"Care sunt efectele cafeinei? \u00cembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103 \u0219i accelereaz\u0103 pierderea \u00een greutate. Este Important s\u0103 respecta\u021bi doza zilnic\u0103 recomandat\u0103.","og_url":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/","og_site_name":"GymBeam Blog","article_published_time":"2022-11-14T08:15:34+00:00","article_modified_time":"2024-05-28T06:37:32+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare","datePublished":"2022-11-14T08:15:34+00:00","dateModified":"2024-05-28T06:37:32+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/"},"wordCount":3684,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png","keywords":["antrenament","cafein\u0103","pierdere \u00een greutate","suplimente nutritive"],"articleSection":["Suplimente nutritive"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/","url":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/","name":"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png","datePublished":"2022-11-14T08:15:34+00:00","dateModified":"2024-05-28T06:37:32+00:00","description":"Care sunt efectele cafeinei? \u00cembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103 \u0219i accelereaz\u0103 pierderea \u00een greutate. Este Important s\u0103 respecta\u021bi doza zilnic\u0103 recomandat\u0103.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png","width":1200,"height":628,"caption":"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Cafeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/391183","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=391183"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/391183\/revisions"}],"predecessor-version":[{"id":572019,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/391183\/revisions\/572019"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/386748"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=391183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=391183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=391183"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=391183"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=391183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}