{"id":392649,"date":"2022-12-20T15:03:21","date_gmt":"2022-12-20T14:03:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392649"},"modified":"2022-12-20T15:42:38","modified_gmt":"2022-12-20T14:42:38","slug":"cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/","title":{"rendered":"Cum s\u0103 alege\u021bi \u0219i s\u0103 folosi\u021bi cel mai bun supliment pre-antrenament"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Ce_sunt_suplimentele_pre-antrenament_si_cum_sunt_clasificate\" title=\"Ce sunt suplimentele pre-antrenament \u0219i cum sunt clasificate?\">Ce sunt suplimentele pre-antrenament \u0219i cum sunt clasificate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Ce_poate_face_un_supliment_pre-antrenament_si_ce_nu_poate_face\" title=\"Ce poate face un supliment pre-antrenament \u0219i ce nu poate face?\">Ce poate face un supliment pre-antrenament \u0219i ce nu poate face?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Cum_va_poate_ajuta_un_supliment_pre-antrenament_in_sport\" title=\"Cum v\u0103 poate ajuta un supliment pre-antrenament \u00een sport?\">Cum v\u0103 poate ajuta un supliment pre-antrenament \u00een sport?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Ce_nu_pot_face_suplimentele_pre-antrenament_in_timpul_unui_antrenament\" title=\"Ce nu pot face suplimentele pre-antrenament \u00een timpul unui antrenament?\/\/\">Ce nu pot face suplimentele pre-antrenament \u00een timpul unui 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\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Cele_mai_eficiente_substante_din_suplimentele_pre-antrenament\" title=\"Cele mai eficiente substan\u021be din suplimentele pre-antrenament\">Cele mai eficiente substan\u021be din suplimentele pre-antrenament<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Ce_parere_aveti_despre_suplimentele_pre-antrenament_americane\" title=\"Ce p\u0103rere ave\u021bi despre suplimentele pre-antrenament americane?\">Ce p\u0103rere ave\u021bi despre suplimentele pre-antrenament americane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Cand_si_unde_sa_folositi_un_kickstarter\" title=\"C\u00e2nd \u0219i unde s\u0103 folosi\u021bi un kickstarter?\">C\u00e2nd \u0219i unde s\u0103 folosi\u021bi un kickstarter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Care_supliment_pre-antrenament_este_cel_mai_bun_atat_pentru_barbati_cat_si_pentru_femei\" title=\"Care supliment pre-antrenament este cel mai bun at\u00e2t pentru b\u0103rba\u021bi c\u00e2t \u0219i pentru femei?\">Care supliment pre-antrenament este cel mai bun at\u00e2t pentru b\u0103rba\u021bi c\u00e2t \u0219i pentru femei?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Fiecare sportiv a avut acel moment c\u00e2nd \u00een drum spre antrenament a sim\u021bit c\u0103 \u00een ziua respectiv\u0103 nu va avea loc. Oboseal\u0103, zero energie, o zi grea la serviciu sau doar un moment \u00een care nu ave\u021bi chef s\u0103 face\u021bi nimic. \u00cen aceste situa\u021bii, un&nbsp;<strong>stimulent pre antrenament poate fi de mare ajutor.&nbsp;<\/strong>Dup\u0103 administrarea sa, de obicei lucrurile \u00eencep s\u0103 se schimbe. Sim\u021bi\u021bi o nou\u0103 energie \u00een vene, cre\u0219te motiva\u021bia \u0219i sim\u021bi\u021bi c\u0103 trebuie s\u0103 da\u021bi totul din nou. Cum este posibil acest lucru \u0219i ce-i fac de fapt aceste stimulente organismului? Vom explica toate acestea \u00een articolul de ast\u0103zi.<\/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_sunt_suplimentele_pre-antrenament_si_cum_sunt_clasificate\"><\/span>Ce sunt suplimentele pre-antrenament \u0219i cum sunt clasificate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Suplimentele pre-antrenament<\/strong><\/a> sunt create pentru sportivi pentru a oferi energie, <strong>a stimula \u0219i \u00eembun\u0103t\u0103\u021bii performan\u021ba sportiv\u0103.<\/strong> Acest lucru este asigurat de ingredientele func\u021bionale pe care le con\u021bine un astfel de supliment pre-antrenament. <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<h3 class=\"wp-block-heading\">Clasificarea suplimentelor pre-antrenament<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Stimulente de pre-antrenament cu un singur ingredient<\/strong> con\u021bin un ingredient activ care se presupune c\u0103 ajut\u0103 la \u00eembun\u0103t\u0103\u021birea performan\u021bei, de regul\u0103 poate fi <a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cafeina<\/a>, <a href=\"https:\/\/gymbeam.ro\/suplimente-cu-oxid-nitric\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">boosterele cu oxid nitric<\/a> (ex. <a href=\"https:\/\/gymbeam.ro\/citrulina-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin\u0103 malat<\/a>), <a href=\"https:\/\/gymbeam.ro\/taurina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">taurina<\/a>, <a href=\"https:\/\/gymbeam.ro\/acetil-l-carnitina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acetil l-carnitina<\/a>.<\/li><li><strong>Multicomponente &#8211;<\/strong> un amestec de ingrediente active multiple care se completeaz\u0103 reciproc, combin\u00e2nd astfel multiple mecanism de ac\u021bionare. De multe ori sunt \u00eembog\u0103\u021bite cu aditivi pentru sus\u021binerea absorb\u021biei ingredientelor individuale (ex. extract de piper negru &#8211; bioperin\u0103).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt tip de suplimente pre-antrenament este bazat pe con\u021binutul ingredientelor active principale. \u00cen aceast\u0103 privin\u021b\u0103 posibilul con\u021binut de stimulente joac\u0103 un rol esen\u021bial.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Con\u021bine stimulente &#8211;<\/strong> acestea sunt suplimente pre-antrenament care con\u021bin stimulente precum populara cafein\u0103. Cei care sunt mai sensibili la cafein\u0103 \u0219i la alte stimulente ar trebui s\u0103 foloseasc\u0103 un astfel de supliment pre-antrenament diminea\u021ba sau dup\u0103-amiaz\u0103 devreme. \u00cen caz contrar, risc\u0103 s\u0103 perturbe calitatea somnului.<\/li><li><strong>Nu con\u021bine stimulente &#8211;<\/strong> suplimente pre-antrenament care nu con\u021bin stimulente. Acest lucru le face ideale \u00eenaintea antrenamentului de dup\u0103 amiaz\u0103 sau de sear\u0103. Acestea nu vor afecta calitatea somnului.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220726-WA0006.jpg\" alt=\"Ce sunt suplimentele pre-antrenament \u0219i cum sunt clasificate?\" class=\"wp-image-390373\" width=\"768\" height=\"512\" title=\"Ce sunt suplimentele pre-antrenament \u0219i cum sunt clasificate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220726-WA0006.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220726-WA0006-400x267.jpg 400w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_poate_face_un_supliment_pre-antrenament_si_ce_nu_poate_face\"><\/span>Ce poate face un supliment pre-antrenament \u0219i ce nu poate face?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ce v\u0103 dori\u021bi de la un supliment pre-antrenament este s\u0103 v\u0103 ofere un impuls suplimentar de energie \u0219i <strong>s\u0103 v\u0103 ajute s\u0103 ave\u021bi o performan\u021b\u0103 mai bun\u0103.<\/strong> Mul\u021bi dintre voi pute\u021bi avea a\u0219tept\u0103ri nerealiste \u00een privin\u021ba ajutorului oferit de un stimulent pre-antrenament. Apoi apare dezam\u0103girea c\u0103 nu ridica\u021bi dintr-o dat\u0103 200 kg c\u00e2nd PR-ul actual este de 150 kg. Deci s\u0103 rezum\u0103m la ce v\u0103 pute\u021bi a\u0219tepta de la un supliment pre-antrenament \u0219i ce nu \u00eei st\u0103 \u00een putere.<\/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_va_poate_ajuta_un_supliment_pre-antrenament_in_sport\"><\/span>Cum v\u0103 poate ajuta un supliment pre-antrenament \u00een sport?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Spore\u0219te performan\u021ba \u0219i cre\u0219te motiva\u021bia<\/h3>\n\n\n\n<p>Acest efect se datoreaz\u0103 \u00een special <strong>stimulentelor con\u021binute, cum ar fi <\/strong><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cafeina<\/strong><\/a>. Aceasta func\u021bioneaz\u0103 \u00een baza unui principiu simplu. Ave\u021bi \u00een permanen\u021b\u0103 un anumit nivel de adenozin\u0103 \u00een organism pentru a v\u0103 calma \u0219i a v\u0103 face s\u0103 v\u0103 sim\u021bi\u021bi relaxa\u021bi. Cu c\u00e2t v\u0103 apropia\u021bi mai mult de ora de culcare, cu at\u00e2t mai mare este nivelul. Iar dac\u0103 adenozina se ata\u0219eaz\u0103 de receptori s\u0103i, \u00eencepe\u021bi s\u0103 adormi\u021bi. Dar cafeina are abilitatea de a bloca acest proces ata\u0219\u00e2ndu-se receptorilor \u00een locul adenozinei. Gra\u021bie mecanismului de ac\u021biune amplu al cafeinei, care include \u0219i efectele sale asupra catecolaminelor, hormonilor care r\u0103spund la stres, adrenalinei \u0219i noradrenalinei, <strong>v\u0103 sim\u021bi\u021bi <\/strong><span style=\"font-weight: bold\">revigora\u021bi \u0219i <\/span><strong style=\"text-align: inherit\">plini de energie pentru a performa.<\/strong><span style=\"text-align: inherit\"> \u0218i dac\u0103 ad\u0103uga\u021bi muzica preferat\u0103 \u00een c\u0103\u0219ti pentru a stimula motiva\u021bia \u0219i a cre\u0219te entuziasmul, ve\u021bi dep\u0103\u0219i recorduri la propriu.<\/span><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<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum v\u0103 afecteaz\u0103 cafeina antrenamentul, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=391183\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cafeina \u00eenainte de un antrenament: Func\u021bii, beneficii, riscuri \u0219i doz\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u00cembun\u0103t\u0103\u021be\u0219te concentrarea<\/h3>\n\n\n\n<p>O concentrare mai bun\u0103 se datoreaz\u0103 \u00een special<strong> prezen\u021bei nootropicelor precum colin\u0103, DMAE sau ALCAR (acetil l-carnitin\u0103).<\/strong> Acestea joac\u0103 un rol esen\u021bial \u00een sus\u021binerea func\u021biilor cognitive. Dar \u0219i cafeina joac\u0103 un rol, \u00eentruc\u00e2t poate afecta func\u021bionarea creierului, <strong>influen\u021b\u00e2nd<\/strong> astfel<strong> memoria, concentrarea sau aten\u021bia<\/strong><strong>.<\/strong> Aceasta poate fi combinat\u0103 cu <strong>l-teanina,<\/strong> care \u00eei diminueaz\u0103 precizia \u0219i raza de ac\u021biune.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe sfaturi despre cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi concentrarea, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/nootropice-pentru-imbunatatirea-functiilor-creierului-si-a-memoriei-pe-care-trebuie-sa-le-cunoasteti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropice pentru \u00eembun\u0103t\u0103\u021birea func\u021biilor creierului.<\/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. Cre\u0219te circula\u021bia sanguin\u0103 \u00een mu\u0219chi<\/h3>\n\n\n\n<p>Circula\u021bia sanguin\u0103 mai bun\u0103 \u00een mu\u0219chi sau<strong> a\u0219a-numita pompare<\/strong> are leg\u0103tur\u0103 \u00een special cu substan\u021be precum citrulin\u0103 malat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginin\u0103<\/a> sau nitra\u021bi (ex. din sfecl\u0103 ro\u0219ie). Le pute\u021bi g\u0103si sub termenul de booster cu oxid nitric sau stimulent cu oxid nitric. Acestea func\u021bioneaz\u0103 pe un principiu simplu. Vor ajuta la cre\u0219terea circula\u021biei sanguine \u00een organism, \u00een special \u00een mu\u0219chii care lucreaz\u0103. Acest lucru permite ca mai mult oxigen \u0219i al\u021bi nutrien\u021bi necesari pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive s\u0103 ajut\u0103 la celulele musculare. Pute\u021bi sim\u021bi asta ca un flux de energie nou\u0103, care poate duce la o performan\u021b\u0103 mai bun\u0103 \u0219i, ulterior, la o recuperare mai eficient\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\">4. Favorizeaz\u0103 performan\u021ba de for\u021b\u0103<\/h3>\n\n\n\n<p><b>Sus\u021binerea performan\u021bei de for\u021b\u0103<\/b> se datoreaz\u0103 din nou prezen\u021bei cafeinei \u0219i a altor substan\u021be func\u021bionale din suplimentul pre-antrenament. Dar, \u00eentr-o anumit\u0103 m\u0103sur\u0103 poate fi influen\u021bat\u0103 de combina\u021bia cu boostere cu oxid nitric, care sunt substan\u021bele pentru favorizarea circula\u021biei sanguine men\u021bionate mai sus. Aceast\u0103 combina\u021bie eficient\u0103 poate face <strong>haltera s\u0103 par\u0103 mai u\u0219oar\u0103<\/strong> \u0219i v\u0103 permite s\u0103 efectua\u021bi o repetare \u00een plus. De asemenea, citrulina malat v\u0103 poate ajuta s\u0103 gestiona\u021bi un num\u0103r mai mare de repet\u0103ri. <span style=\"color: #ff6600\">[3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Greutatea corect\u0103 \u0219i num\u0103rul de repet\u0103ri sunt esen\u021biale pentru dezvoltarea masei musculare \u0219i a for\u021bei. \u00cen articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a> v\u0103 vom sf\u0103tui cum s\u0103 face\u021bi acest lucru.<\/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. Cre\u0219te rezisten\u021ba<\/h3>\n\n\n\n<p><strong>O performan\u021b\u0103 de rezisten\u021b\u0103 mai bun\u0103<\/strong> se datoreaz\u0103 din nou cafeinei con\u021binute de suplimentele pre-antrenament. Prin ac\u021biunea sa asupra receptorilor adenozinei, poate \u00eent\u00e2rzia \u0219i <strong>diminua senza\u021bia de oboseal\u0103<\/strong>. Gra\u021bie acestui lucru, ve\u021bi putea performa mai mult \u0219i mai intens. \u00cen plus, cafeina poate reduce \u0219i intensitatea subiectiv\u0103 a activit\u0103\u021bii performate. <span style=\"color: #ff6600\">[38] <\/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, poate ajuta \u0219i utilizarea pe termen lung a <strong>citrulinei, beta alaninei sau a aminoacizilor BCAA,<\/strong> care reduc oboseala \u00een timpul exerci\u021biilor lungi de rezisten\u021b\u0103 \u0219i servesc ca surs\u0103 de energie. V-ar putea surprinde s\u0103 afla\u021bi c\u0103, pe l\u00e2ng\u0103 beta alanin\u0103, chiar \u0219i bicarbonatul de sodiu, pe care \u00eel g\u0103si\u021bi de obicei \u00een buc\u0103t\u0103rie, ajut\u0103 la reducerea acidit\u0103\u021bii musculare. Dar, ar trebui s\u0103 consuma\u021bi \u00een mod regulat o doz\u0103 de c\u00e2teva grame, lucru care nu ar reprezenta cea mai bun\u0103 experien\u021b\u0103 gustativ\u0103. <span style=\"color: #ff6600\">[39-40] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi mai multe sfaturi cu privire la alte stimulente pentru cre\u0219terea rezisten\u021bei, nu ar trebui s\u0103 rata\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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Ajut\u0103 la arderea mai multor calorii<\/h3>\n\n\n\n<p>Un supliment pre-antrenament nu este ceva miraculos care v\u0103 va ajuta s\u0103 arde\u021bi cantit\u0103\u021bi nesf\u00e2r\u0219ite de energie \u00een mod gratuit. <strong>Dar poate ajuta la arderea a c\u00e2torva zeci de calorii \u00een plus.<\/strong> Cum este posibil? Ei bine, imagina\u021bi-v\u0103 cum ar ar\u0103ta antrenamentul \u00een zilele \u00een care nu ave\u021bi for\u021b\u0103 \u0219i v\u0103 sim\u021bi\u021bi obosi\u021bi. Acum, compara\u021bi-l cu o zi \u00een care lua\u021bi un supliment pre-antrenament pentru un boost. \u00cen al doilea caz ve\u021bi putea avea mai mult\u0103 for\u021b\u0103 \u0219i consuma mai mult\u0103 energie, ridica o greutate mai mare pe halter\u0103, gestiona mai multe repet\u0103ri sau extinde performan\u021ba de rezisten\u021b\u0103. C\u00e2nd ad\u0103uga\u021bi la acestea \u0219i <strong>accelerarea metabolismului datorit\u0103 mecansimului de ac\u021bionare al cafeinei sau sinefrinei<\/strong> \u0219i circula\u021bia sanguin\u0103 mai bun\u0103 datorat\u0103 boosterelor cu oxid nitric, ob\u021bine\u021bi mult mai mult. Acesta este \u0219i motivul pentru care sportivii folosesc de multe ori suplimente pre-antrenament pentru a pierde \u00een greutate.<\/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 interesa\u021bi de c\u00e2t de multe calorii arde\u021bi cu ajutorul diferitelor sporturi, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime \u0219i c\u00e2t\u0103 energie are de fapt?<\/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\">7. Reduce senza\u021bia de oboseal\u0103<\/h3>\n\n\n\n<p>Pe de o parte, reducerea oboselii \u00een timpul exerci\u021biului se datoreaz\u0103 cafeinei, care se ata\u0219eaz\u0103 de receptorii adenozinei \u0219i stimuleaz\u0103 sistemul nervos central. Acest lucru asigur\u0103 o <strong>\u00eent\u00e2rziere \u0219i reducere a oboselii percepute,<\/strong> oferindu-v\u0103 timp suplimentar pentru a v\u0103 sim\u021bi revigorat \u0219i a lucra din greu \u00een timpul antrenamentului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar, \u0219i alte substan\u021be, precum acetil l-carnitina joac\u0103 un rol. Ajunge mai u\u0219or la creier, unde poate ajuta celulele s\u0103 foloseasc\u0103 energia mai eficient \u0219i v\u0103 poate face s\u0103 v\u0103 sim\u021bi\u021bi mai concentra\u021bi \u0219i mai pu\u021bin obosi\u021bi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi privind reducerea oboselii, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>De ce v\u0103 sim\u021bi\u021bi mereu obosi\u021bi? Cele mai comune 7 cauze \u0219i solu\u021bii.<\/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\">8. Face antrenamentul s\u0103 par\u0103 mai u\u0219or<\/h3>\n\n\n\n<p>Un stimulent de pre-antrenament poate face antrenamentul s\u0103 par\u0103 mult mai u\u0219or. <strong>V\u0103 ofer\u0103 energie, \u00eent\u00e2rzie oboseala, stimuleaz\u0103 concentrarea<\/strong> \u0219i v\u0103 cre\u0219te entuziasmul. V\u0103 va fi mult mai u\u0219or s\u0103 performa\u021bi dec\u00e2t f\u0103r\u0103 el. <span style=\"color: #ff6600\">[38] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Ce poate face un supliment pre-antrenament \u0219i ce nu poate face?\" class=\"wp-image-390388\" width=\"843\" height=\"563\" title=\"Ce poate face un supliment pre-antrenament \u0219i ce nu poate face?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"28186,7185,29307,42481,63277,46456,55609,29748,7067,258,34231,61459,53755\" ><\/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=\"Ce_nu_pot_face_suplimentele_pre-antrenament_in_timpul_unui_antrenament\"><\/span>Ce nu pot face suplimentele pre-antrenament \u00een timpul unui antrenament?\/\/<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Nu pot face antrenamentul pentru voi<\/h3>\n\n\n\n<p>De\u0219i un supliment de pre-antrenament poate face <strong>antrenamentul mai u\u0219or \u0219i mai pl\u0103cut,<\/strong> nu v\u0103 a\u0219tepta\u021bi la miracole. Cea mai grea munc\u0103 v\u0103 r\u0103m\u00e2ne vou\u0103 \u0219i ve\u021bi munci din greu pentru fiecare kilogram pe care \u00eel ridica\u021bi. Considera\u021bi-l mai mult un ajutor care v\u0103 va fi al\u0103turi \u00een timpul antrenamentului \u0219i va ajuta la u\u0219urarea sarcinii c\u00e2nd nu v\u0103 ve\u021bi mai sim\u021bi \u00een stare.<\/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. Cre\u0219te performan\u021ba p\u00e2n\u0103 la 100%<\/h3>\n\n\n\n<p>Din nou, voi face referire la stimulentul de pre-antrenament ca la un instrument, \u0219i nu un \u201dgame changer\u201d care face minuni. Nu pute\u021bi cre\u0219te performan\u021ba cu c\u00e2teva procente, nicio substan\u021b\u0103 nu poate face asta. Cu excep\u021bia cazului \u00een care v-a\u021bi antrenat cu mult sub posibilit\u0103\u021bi pentru o perioad\u0103 lung\u0103 de timp, iar, dintr-o dat\u0103, da\u021bi totul. Deci, s\u0103 nu ave\u021bi a\u0219tept\u0103ri nerealiste de la suplimentul pre-antrenament. <\/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. Arde sute de kcal f\u0103r\u0103 a v\u0103 antrena<\/h3>\n\n\n\n<p>Este adev\u0103rat c\u0103 un supliment pre-antrenament v\u0103 poate ajuta <strong>s\u0103 arde\u021bi mai multe calorii \u00een timpul antrenamentului.<\/strong> Dar repet, nu se va \u00eent\u00e2mpla \u00een mod gratuit. Nu va face multe de unul singur. Cheia este c\u0103 v\u0103 va oferi o <strong>explozie de energie, va \u00eent\u00e2rzia oboseala \u0219i v\u0103 va motiva s\u0103 performa\u021bi.<\/strong> Drept urmare, ve\u021bi putea ob\u021bine mai mult\u0103 energie din antrenament dec\u00e2t f\u0103r\u0103 el, lucru care \u00eenseamn\u0103 <b>c\u0103 ve\u021bi arde mai multe calorii<\/b>.<strong> De asemenea, poate juca un rol o u\u0219oar\u0103 accelerare a metabolismului datorit\u0103 cafeinei.<\/strong> Chiar \u0219i a\u0219a, tot trebuie s\u0103 munci\u021bi din greu. Nu este suficient s\u0103 lua\u021bi un supliment pre-antrenament, s\u0103 sta\u021bi pe o banc\u0103 de antrenament \u0219i s\u0103 a\u0219tepta\u021bi un miracol.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-1124x750.jpg\" alt=\"Va ajuta un supliment pre-antrenament la arderea caloriilor?\" class=\"wp-image-390403\" width=\"843\" height=\"563\" title=\"Va ajuta un supliment pre-antrenament la arderea caloriilor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cele_mai_eficiente_substante_din_suplimentele_pre-antrenament\"><\/span>Cele mai eficiente substan\u021be din suplimentele pre-antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a v\u0103 face o idee mai bun\u0103 \u00een privin\u021ba suplimentelor pre-antrenament, s\u0103 analiz\u0103m mai atent lista lor de ingrediente. Astfel pute\u021bi evalua mai bine ce ingrediente v-ar pl\u0103cea s\u0103 g\u0103si\u021bi \u00een ele \u0219i care ar putea s\u0103 nu vi se potriveasc\u0103.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#cafein\u0103\">Cafein\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#boostere-cu-oxid-nitric\">Boostere cu oxid nitric<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#acetil-l-carnitin\u0103\">Acetil l-carnitin\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#colin\u0103-\u0219i-dmae\">Colin\u0103 \u0219i DMAE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#taurin\u0103\">Taurin\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#beta-alanin\u0103\">Beta alanin\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#adaptogeni\">Adaptogeni<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#creatin\u0103\">Creatin\u0103<\/a><\/div>\n<\/div>\n<\/div>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-749x1124.jpg\" alt=\"cafeina \u00een suplimentele pre-antrenament\" class=\"wp-image-390419\" title=\"cafeina \u00een suplimentele pre-antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\" id=\"kofein\">Cafein\u0103<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina<\/strong><\/a> este cel mai popular stimulent care se g\u0103se\u0219te frecvent \u00een suplimentele pre-antrenament din \u00eentreaga lume.<\/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\"><li>Conform rezultatelor studiilor, cafeina poate<strong> \u00eembun\u0103t\u0103\u021bi rezisten\u021ba,<\/strong> \u00een special c\u00e2nd se lucreaz\u0103 cu cantit\u0103\u021bi de 3-6 mg pe kg\/BW. De cur\u00e2nd, cercet\u0103rile au \u00eenceput s\u0103 se axeze pe doze mai mici, de 2-3 mg\/kg BW, care ar putea func\u021biona la fel de bine.<\/li><li>Alte cercet\u0103ri s-au concentrat pe vitez\u0103 la cicli\u0219ti. S-a descoperit c\u0103 cei care au consumat 200 mg de cafein\u0103 <strong>au fost mai rapizi<\/strong> \u00een compara\u021bie cu cicli\u0219tii care au primit doar o doz\u0103 de 100 mg de cafein\u0103.<\/li><li>Totodat\u0103, conform studiilor, cafeina poate <strong>cre\u0219te \u0219i for\u021ba<\/strong>.<\/li><li>Cercet\u0103rile au ar\u0103tat c\u0103 cafeina <strong>\u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba fizic\u0103 at\u00e2t la persoanele care se antreneaz\u0103, c\u00e2t \u0219i la cele care nu se antreneaz\u0103.<\/strong> <span style=\"color: #ff6600\">[3] [5-7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, cafeina poate \u00eembun\u0103t\u0103\u021bi viteza de reac\u021bie, reduce dificultatea perceput\u0103 a antrenamentului \u0219i durerea dup\u0103 sport sau \u00eembun\u0103t\u0103\u021bi alte aspecte ale performan\u021bei. Dar dac\u0103 alege\u021bi un supliment pre-antrenament cu cafein\u0103, re\u021bine\u021bi c\u0103 este un stimulent. \u00cen cazul celor care sunt mai sensibili la acesta, administrarea unui astfel de supliment pre-antrenament poate fi nepl\u0103cut\u0103. Pute\u021bi sim\u021bi, de exemplu, bufeuri, palpita\u021bii cardiace, ame\u021beal\u0103 \u0219i altele asemenea. Prin urmare, se recomand\u0103 s\u0103 combina\u021bi cafeina cu, de exemplu, <strong>l-teanin\u0103,<\/strong> care amelioreaz\u0103 o grab\u0103 \u0219i o arie prea mare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 cafeina \u00eens\u0103\u0219i, de multe ori \u00een suplimentele pre-antrenament pute\u021bi g\u0103si extracte vegetale de cafein\u0103. Acestea includ, de exemplu, <a href=\"https:\/\/gymbeam.ro\/guarana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>guarana<\/strong><\/a> <strong>sau ceai verde, alb sau negru.<\/strong> Iar <strong>teacrina,<\/strong> un alcaloid care din punct de vedere structural este asem\u0103n\u0103tor cu cafeina, nu face excep\u021bie. Dar, \u00een compara\u021bie, nu este la fel de bine studiat. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n<\/div>\n<\/div>\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 doza recomandat\u0103 de cafein\u0103?<\/h4>\n\n\n\n<p>O singur\u0103 doz\u0103 de cafein\u0103 ar trebui s\u0103 aib\u0103 \u00een jur de 200 mg. Totu\u0219i, unele surse lucreaz\u0103 \u0219i cu o doz\u0103 de 3-6 mg\/kg. Dar, nu ar trebui s\u0103 dep\u0103\u0219i\u021bi aportul zilnic recomandat maxim, care conform EFSA este de 400 mg pentru o persoan\u0103 de 70 kg.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre cum v\u0103 afecteaz\u0103 cafeina antrenamentul? Atunci nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cafeina-si-efectele-acesteia-asupra-performantei-sportive\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cafeina \u0219i efectele acesteia asupra performan\u021bei sportive.<\/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\" id=\"no-boostery\">Boostere cu oxid nitric (arginin\u0103, citrulin\u0103 malat, betain\u0103, extract de sfecl\u0103 ro\u0219ie)<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/suplimente-cu-oxid-nitric\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Boosterele cu oxid nitric<\/strong><\/a> sau a\u0219a-numitele pompe, sunt ad\u0103ugate \u00een suplimentele pre-antrenament \u00een special, deoarece <strong>ajut\u0103 la cre\u0219terea circula\u021biei sanguine \u00een mu\u0219chi.<\/strong> Principiul este destul de simplu. Moleculele de oxid nitric dilat\u0103 vasele de s\u00e2nge, care cauzeaz\u0103 vasodilata\u021bia. Acest lucru permite s\u00e2ngelui s\u0103 circule mai bine, cresc\u00e2nd circula\u021bia sanguin\u0103 \u00een mu\u0219chi. Asta duce la o <strong>alimentare mai bun\u0103 cu oxigen \u0219i al\u021bi nutrien\u021bi necesari pentru o performan\u021b\u0103 sportiv\u0103 \u00eembun\u0103t\u0103\u021bit\u0103.<\/strong> \u00cen aceast\u0103 privin\u021b\u0103, arginina, aminoacidul citrulin\u0103 singur sau ata\u0219at de malat, reprezint\u0103 o alegere excelent\u0103. Cel din urm\u0103 poate reduce produc\u021bia de acid lactic, care este generat ca efect secundar al unui antrenament intens \u0219i este asociat cu o reducere a intensit\u0103\u021bii performan\u021bei.<\/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\"><li>Rezultatele unui studiu care cerceteaz\u0103 efectele citrulinei asupra performan\u021bei au ar\u0103tat c\u0103 o doz\u0103 de 8 g de <a href=\"https:\/\/gymbeam.ro\/citrulina-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>citrulin\u0103 malat<\/strong><\/a> \u00eenainte de un antrenament pentru partea superioar\u0103 a corpului a ajutat la cre\u0219terea repet\u0103rilor cu aproape 53%. \u00cen acela\u0219i timp, \u00een prima \u0219i a doua zi dup\u0103 antrenament, responden\u021bii au sim\u021bit cu p\u00e2n\u0103 la 40% mai pu\u021bin\u0103 febr\u0103 muscular\u0103. Dar, trebuie men\u021bionat \u0219i c\u0103 aproape 15% dintre subiec\u021bi au avut gre\u021buri dup\u0103 administrarea citrulinei. Prin urmare, este necesar s\u0103 testa\u021bi reac\u021bia organismului \u0219i s\u0103 adapta\u021bi doza, dac\u0103 este cazul.<\/li><li>\u00cen exerci\u021biile aerobice, suplimentarea cu 6 g de <strong>citrulin\u0103 malat<\/strong> a dus la o cre\u0219tere a produc\u021biei de ATP (surs\u0103 de energie imediat\u0103). \u00cen plus, responden\u021bii au sim\u021bit o reducere cu 20% a efortului perceput \u00een timpul exerci\u021biului.<\/li><li><a href=\"https:\/\/gymbeam.ro\/arginina-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arginina<\/strong><\/a> are rezultate similare. De exemplu, cercet\u0103rile au ar\u0103tat c\u0103 un grup de b\u0103rba\u021bi care au consumat 6 grame de arginin\u0103 cu o or\u0103 \u00eenainte de antrenament au avut un nivel semnificativ mai mare de oxid nitric \u00een s\u00e2nge \u0219i s-au putut antrena mai mult \u00een compara\u021bie cu grupul placebo.<\/li><li><strong>Extractul de sfecl\u0103 ro\u0219ie,<\/strong> clasificat \u0219i ca a\u0219a-numit\u0103 pomp\u0103, \u00ee\u0219i serve\u0219te func\u021bia \u00een suplimentele pre-antrenament. Este asociat cu o \u00eembun\u0103t\u0103\u021bire a performan\u021bei fizice.<span style=\"color: #ff6600\"> [9-12]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, boosterele cu oxid nitric ajut\u0103 la alimentarea mu\u0219chilor cu mai mul\u021bi nutrien\u021bi \u0219i oxigen. \u00cen cele din urm\u0103, acest lucru duce la o performan\u021b\u0103 crescut\u0103 \u0219i o recuperare mai bun\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 este doza recomandat\u0103 de boostere cu oxid nitric? <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Arginin\u0103 &#8211;<\/strong> doza standard pre-antrenament este de 3-6 grame.<\/li><li><strong>Citrulin\u0103 malat &#8211;<\/strong> pentru a cre\u0219te performan\u021ba sportiv\u0103, doza ideal\u0103 este de 6-8 g \u00eenainte de antrenament.<\/li><li><strong>Betain\u0103 &#8211;<\/strong> o doz\u0103 de 2.5 g poate fi suficient\u0103 pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei. <span style=\"color: #ff6600\">[41-43]<\/span><\/li><\/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\" id=\"acetyl-l-karnitin\">Acetil l-carnitin\u0103<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/acetil-l-carnitina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acetil l-carnitina<\/strong><\/a>  este o <b>form\u0103 de l-carnitin\u0103 cu absorb\u021bie mare,<\/b> pe care o cunoa\u0219te\u021bi \u00een special ca arz\u0103tor de gr\u0103simi popular. Se g\u0103se\u0219te \u00een mod natural \u00een fiecare celul\u0103 din organism \u0219i este implicat\u0103 \u00een transferul gr\u0103simii (acizilor gra\u0219i) la uzinele energetice ale celulei sub form\u0103 de mitocondrii, unde este <strong>ars\u0103 pentru energie. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acetil l-carnitina, care poate p\u0103trunde \u00een creier mai eficient, se num\u0103r\u0103 \u0219i printre nootropice. Acestea sus\u021bin func\u021biile cognitive precum concentrarea, care este <strong>esen\u021bial\u0103 pentru o performan\u021b\u0103 de v\u00e2rf.<\/strong> De asemenea, \u00een cercet\u0103ri s-a observat \u00eembun\u0103t\u0103\u021birea general\u0103 a func\u021biilor creierului. L-carnitina poate avea efect \u0219i asupra <strong>reducerii febrei musculare<\/strong> dup\u0103 antrenament. <span style=\"color: #ff6600\">[13-15]<\/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 doza recomandat\u0103 de acetil l-carnitin\u0103?<\/h4>\n\n\n\n<p>Doza standard de acetil l-carnitin\u0103 este cuprins\u0103 \u00eentre 600-2.500 mg.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-26T210342.558.png\" alt=\"Cum func\u021bioneaz\u0103 acetil l-carnitina \u00een suplimentele pre-antrenament?\" class=\"wp-image-390434\" width=\"843\" height=\"562\" title=\"Cum func\u021bioneaz\u0103 acetil l-carnitina \u00een suplimentele pre-antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-26T210342.558.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-26T210342.558-400x267.png 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cholin-a-dmae\">Colin\u0103 \u0219i DMAE<\/h3>\n\n\n\n<p>Colina este piatra de temelie a acetil colinei. Este folosit\u0103 \u00een special pentru <strong>sus\u021binerea func\u021biilor cognitive.<\/strong> \u00cen acela\u0219i timp, ajut\u0103 la metabolismul gr\u0103simii din organism. <span style=\"color: #ff6600\">[16]<\/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\/dmae-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>DMAE<\/strong><\/a> are un rol similar. Este o molecul\u0103 de colin\u0103 care are cu un grup de metil mai pu\u021bin. Ambele substan\u021be sunt folosite ca un nootropic care sus\u021bine func\u021bionarea creierului \u0219i are efect asupra func\u021biilor cognitive. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care este doza recomandat\u0103 de colin\u0103 \u0219i DMAE?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Colin\u0103 &#8211;<\/strong> pentru sus\u021binerea activit\u0103\u021bii creierului, de regul\u0103 se administreaz\u0103 o doz\u0103 de 1-2 g. Se recomand\u0103 s\u0103 se ajung\u0103 la aceast\u0103 doz\u0103 treptat.<\/li><li><strong>DMAE &#8211;<\/strong> conform legisla\u021biei, doza zilnic\u0103 maxim\u0103 este de 20 mg. Dar, \u00een studii, aportul a variat \u00eentre 100-200 mg pe zi. <span style=\"color: #ff6600\">[44-45]<\/span><\/li><\/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\" id=\"taurin\">Taurin\u0103<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/taurina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Taurina<\/strong><\/a> este un aminoacid, dar \u0219i un antioxidant eficient. Ajut\u0103 la <strong>protejarea celulelor \u00eempotriva stresului oxidativ \u0219i a radicalilor liberi.<\/strong> Principalul motiv pentru care o pute\u021bi g\u0103si \u00een suplimentele pre-antrenament \u00eel reprezint\u0103 efectul s\u0103u asupra proceselor care au loc \u00een sistemul nervos. Cercet\u0103rile sugereaz\u0103 \u0219i <strong>efectul pozitiv asupra performan\u021bei rezisten\u021bei \u0219i for\u021bei,<\/strong> \u00eentruc\u00e2t poate \u00eent\u00e2rzia oboseala muscular\u0103. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Efectul taurinei asupra performan\u021bei a fost studiat, de exemplu, \u00eentr-un studiu asupra atle\u021bilor de distan\u021b\u0103. Ace\u0219tia au fost ruga\u021bi s\u0103 alerge 3 km \u00een dou\u0103 situa\u021bii diferite &#8211; \u00eentr-un caz le-au fost administrate 1000 mg de taurin\u0103, \u00een cel\u0103lalt caz un placebo. Rezultatele au ar\u0103tat c\u0103 <strong>atle\u021bii au performat \u00een medie cu 1.7% mai bine cu taurin\u0103.<\/strong> <span style=\"color: #ff6600\">[19]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 efectelor sale asupra performan\u021bei \u0219i sistemului nervos, taurina nu se g\u0103se\u0219te numai \u00een suplimentele pre-antrenament. Se g\u0103se\u0219te frecvent \u0219i \u00een arz\u0103toarele de gr\u0103simi \u0219i \u00een b\u0103uturile energizante.<\/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 doza recomandat\u0103 de taurin\u0103?<\/h4>\n\n\n\n<p>Pentru sus\u021binerea performan\u021bei, se recomand\u0103 administrarea a 1-6 grame zilnic cu 60-120 de minute \u00eenainte de activitate. Legislativ, aceast\u0103 cantitate este limitat\u0103 la 2 grame pe zi. <span style=\"color: #ff6600\">[46]<\/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\" id=\"beta-alanin\">Beta alanin\u0103<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/beta-alanina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta alanina<\/strong><\/a> este un aminoacid despre care s-a dovedit prin cercet\u0103ri \u0219tiin\u021bifice c\u0103 afecteaz\u0103 mai multe aspecte ale performan\u021bei.<\/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\"><li>Una dintre abilit\u0103\u021bile sale este<strong> \u00eembun\u0103t\u0103\u021birea performan\u021bei,<\/strong> \u00een special \u00een timpul antrenamentelor mai scurte. Pe m\u0103sur\u0103 ce durata activit\u0103\u021bii cre\u0219te, efectele sale scad. Asta o face ideal\u0103 de exemplu, pentru sprinteri, sportivi de for\u021b\u0103 sau crossfitteri care se antreneaz\u0103 \u00een intervale scurte.<\/li><li>Pe l\u00e2ng\u0103 efectul s\u0103u direct asupra performan\u021bei, beta-alanina joac\u0103 un rol \u0219i \u00een <strong>descompunerea acidului lactic \u00een mu\u0219chi.<\/strong> Este important\u0103 pentru formarea de carnozin\u0103, care ac\u021bioneaz\u0103 ca un tampon pentru proteine. Asta \u00eenseamn\u0103 c\u0103 este un fel de necrofag care ajut\u0103 la reducerea nivelului acidific\u0103rii din mu\u0219chi. Gra\u021bie acestui lucru, performan\u021ba sportiv\u0103 poate fi prelungit\u0103 cu u\u0219urin\u021b\u0103 \u0219i de asemenea poate \u00eent\u00e2rzia apari\u021bia oboselii. Pentru ca aceast\u0103 cre\u0219tere a carnozinei din mu\u0219chi s\u0103 aib\u0103 loc, este ideal\u0103 administrarea pe termen lung a beta alaninei timp de cel pu\u021bin 2-4 s\u0103pt\u0103m\u00e2ni \u0219i nu doar ocazional sub form\u0103 de supliment pre-antrenament. <span style=\"color: #ff6600\">[20-22]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 decide\u021bi s\u0103 \u00eencepe\u021bi suplimentarea cu beta alanin\u0103, la \u00eenceput v-ar putea surprinde pu\u021bin <strong>amor\u021beala, m\u00e2nc\u0103rimea \u0219i furnic\u0103turile <\/strong>din corp care apar dup\u0103 un timp. Tehnic vorbind, se nume\u0219te parestezie \u0219i nu trebuie s\u0103 v\u0103 \u00eengrijoreze deloc. Este doar un efect secundar al acestei substan\u021be care poate fi cam nepl\u0103cut, dar este complet inofensiv. Totu\u0219i, nu are nicio leg\u0103tur\u0103 cu un boost, cum presupun unele persoane \u00een mod gre\u0219it. Singurul mod prin care se poate reduce este prin administrarea unei doze mai mici de beta alanin\u0103. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe informa\u021bii despre beta alanin\u0103 \u0219i efectele sale asupra performan\u021bei, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta alanina \u0219i utilizarea acesteia \u00een sport.<\/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\">Care este doza recomandat\u0103 de beta alanin\u0103?<\/h4>\n\n\n\n<p>Doza zilnic\u0103 ideal\u0103 pe termen lung se consider\u0103 a fi \u00eentre 4-6 grame. <span style=\"color: #ff6600\">[47]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-1124x751.jpg\" alt=\"Cum func\u021bioneaz\u0103 beta alanina \u0219i arginina \u00een kickstartere?\" class=\"wp-image-390449\" width=\"843\" height=\"563\" title=\"Cum func\u021bioneaz\u0103 beta alanina \u0219i arginina \u00een kickstartere?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035.jpg 1616w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"adaptogeny\">Adaptogeni<\/h3>\n\n\n\n<p>Adaptogenii joac\u0103 \u0219i ei un rol \u00een suplimentele pre-antrenament. \u00cen prezent fac subiectul mai multor cercet\u0103ri, deci ne putem a\u0219tepta s\u0103 afl\u0103m mai multe despre efectele acestora. Dar deja sunt asocia\u021bi cu sus\u021binerea <strong>performan\u021bei sportive, func\u021biilor cognitive<\/strong> \u0219i cre\u0219terii rezisten\u021bei organismului. Totu\u0219i, este necesar\u0103 utilizarea pe termen lung pentru ca aceste beneficii s\u0103 aib\u0103 efect. <span style=\"color: #ff6600\">[24]<\/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\">Rhodiola rosea<\/h4>\n\n\n\n<p>Cercet\u0103rile au confirmat c\u0103 folosirea s\u0103pt\u0103m\u00e2nal\u0103 de <a href=\"https:\/\/gymbeam.ro\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rhodiola rosea<\/a> duce la o reducere a oboselii cronice.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cen mod similar, s-a demonstrat c\u0103 Rhodiola rosea poate reduce timpul de reac\u021bie \u0219i \u00eembun\u0103t\u0103\u021bi rezultatele testelor psihomotorii. <span style=\"color: #ff6600\">[25-26]<\/span><\/li><\/ul>\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\">Ginseng (Panax ginseng)<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Studiile arat\u0103 c\u0103 <a href=\"https:\/\/gymbeam.ro\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ginsengul<\/a> are posibilitatea de a \u00eembun\u0103t\u0103\u021bi anumite func\u021bii cognitive.<\/li><li>De asemenea, ajut\u0103 la ameliorarea simptomelor oboselii cronice.<span style=\"color: #ff6600\"> [27-28]<\/span><\/li><\/ul>\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\">Eleutherococcus senticosus<\/h4>\n\n\n\n<p>Cu o suplimentare de 8 s\u0103pt\u0103m\u00e2ni, sportivii amatori au sim\u021bit o cre\u0219tere a capacit\u0103\u021bii de rezisten\u021b\u0103 \u0219i o u\u0219oar\u0103 modificare \u00een metabolism care a dus la economisirea glicogenului<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Unele studii sugereaz\u0103 c\u0103 poate ajuta la cre\u0219terea capacit\u0103\u021bii de munc\u0103 \u00een timpul activit\u0103\u021bii aerobice prelungite. <span style=\"color: #ff6600\">[29-30]<\/span><\/li><\/ul>\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\">Ashwagandha (Withania somnifera)<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Un studiu \u00een cadrul c\u0103ruia responden\u021bilor li s-a administrat 500 mg de <a href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a> zilnic timp de opt s\u0103pt\u0103m\u00e2ni a ar\u0103tat o cre\u0219tere a vitezei \u0219i for\u021bei \u00een compara\u021bie cu un grup de persoane care a primit placebo.<\/li><li>Rezultatele meta-analizei au ar\u0103tat c\u0103 suplimentarea cu ashwagandha a dus la<strong> \u00eembun\u0103t\u0103\u021birea performan\u021bei fizice<\/strong> \u00een cazul femeilor \u0219i b\u0103rba\u021bilor s\u0103n\u0103to\u0219i \u00een compara\u021bie cu un placebo.<\/li><li>\u00cen mod similar, ashwagandha poate avea un efect \u0219i asupra <strong>func\u021biilor cognitive<\/strong> precum aten\u021bia \u0219i memoria. <span style=\"color: #ff6600\">[31-32]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre efectele adaptogenilor? Atunci nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/adaptogenii-substante-naturale-care-ajuta-la-gestionarea-stresului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogenii: Substan\u021be naturale care ajut\u0103 la gestionarea stresului.<\/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\">Care este doza recomandat\u0103 de adaptogeni?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Rhodiola rosea &#8211;<\/strong> atunci c\u00e2nd selecta\u021bi, alege\u021bi extracte standardizate ce con\u021bin 3% rosavin \u0219i 1% salidrozide. Respecta\u021bi o doz\u0103 \u00eentre 60 \u0219i 600 mg pe zi. Totu\u0219i, conform legisla\u021biei, doza maxim\u0103 este de 100 mg din acest extract. <span style=\"color: #ff6600\">[51]<\/span><\/li><li><strong>Ginseng &#8211;<\/strong> O doz\u0103 eficient\u0103 variaz\u0103 \u00eentre 500-2000 mg de pulbere uscat\u0103. Alege\u021bi extracte de \u00eenalt\u0103 calitate care sunt standardizate pentru con\u021binutul de ginsenozide active. <span style=\"color: #ff6600\">[50]<\/span><\/li><li><strong>Eleutherococcus senticosus &#8211;<\/strong> studiile au ar\u0103tat c\u0103 o doz\u0103 de 300-1200 mg pe zi este eficient\u0103, dar pute\u021bi \u00eent\u00e2lni \u0219i doze de 2-4g pe zi. Alege\u021bi extracte de calitate care sunt standardizate pentru eleuterozide. <span style=\"color: #ff6600\">[49]<\/span><\/li><li><strong>Ashwagandha &#8211;<\/strong> \u00een studii, s-a lucrat cel mi frecvent cu doze cuprinse \u00eentre 300-500 mg. Atunci c\u00e2nd selecta\u021bi, \u00eencerca\u021bi s\u0103 alege\u021bi extracte de calitate care sunt standardizate pentru witanolide. <span style=\"color: #ff6600\">[48]<\/span><\/li><\/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\" id=\"kreatin\">Creatin\u0103<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Creatina<\/strong><\/a> este o alt\u0103 substan\u021b\u0103 care apare frecvent \u00een suplimentele pre-antrenament. Asta probabil deoarece se num\u0103r\u0103 printre cele mai eficiente suplimente alimentare ale c\u0103ror efect a fost confirmat \u0219tiin\u021bific. Totu\u0219i, dac\u0103 lua\u021bi creatin\u0103 doar o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 sub form\u0103 de stimulent pre-antrenament, nu v\u0103 pute\u021bi <strong>a\u0219tepta la rezultate rapide.<\/strong> Pentru acestea, este necesar\u0103 suplimentarea pe termen lung cu cel pu\u021bin 3-5 g. \u00cen cazul \u00een care lua\u021bi creatin\u0103 zilnic, suplimentarea sa separat\u0103 \u00een anumite zile poate fi m\u0103car par\u021bial \u00eenlocuit\u0103 cu un supliment pre-antrenament care con\u021bine creatin\u0103.<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"684\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0004.jpg\" alt=\"\" class=\"wp-image-390465\" title=\"Ce efecte pot avea suplimentele cu creatin\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0004.jpg 684w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0004-267x400.jpg 267w\" sizes=\"auto, (max-width: 684px) 100vw, 684px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Ce efecte pot avea suplimentele cu creatin\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Principala func\u021bie a creatinei este de a regenera ATP, care este o surs\u0103 de energie instant. <\/li><li>Cercet\u0103rile confirm\u0103 c\u0103 suplimentarea cu creatin\u0103 este extrem de benefic\u0103 pentru sportivii de for\u021b\u0103 sau pentru cei care lucreaz\u0103 la o explozie de energie. \u00cen acest caz, poate ap\u0103rea o <strong>\u00eembun\u0103t\u0103\u021bire de<\/strong> <strong>10-20% \u00een performan\u021b\u0103<\/strong>.<\/li><li>\u00cen plus, cercet\u0103rile au ar\u0103tat c\u0103 suplimentarea cu creatin\u0103 poate <strong>ajuta la \u00eembun\u0103t\u0103\u021birea pragului anaerobic <\/strong>\u0219i la recuperarea general\u0103 a organismului. <span style=\"color: #ff6600\">[33-34]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate ap\u0103rea o u\u0219oar\u0103 cre\u0219tere \u00een greutate atunci c\u00e2nd se administreaz\u0103 creatin\u0103. Acest lucru se datoreaz\u0103 cre\u0219terii lichidului intracelular de care se ata\u0219eaz\u0103 creatina. Apoi suplimentarea cu creatin\u0103 cre\u0219te aceste rezerve cu 20-40%. Deci nu trebuie s\u0103 v\u0103 \u00eengrijoreze acest fenomen \u0219i s\u0103 v\u0103 face\u021bi griji c\u0103 a\u021bi luat \u00een greutate din cauza ei. <span style=\"color: #ff6600\">[34-35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi ce creatin\u0103 s\u0103 alege\u021bi? Atunci articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi cea mai bun\u0103 creatin\u0103<\/strong><\/a> v\u0103 va ajuta.<\/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 doza recomandat\u0103 de creatin\u0103?<\/h4>\n\n\n\n<p>Doza ideal\u0103 de creatin\u0103 pe termen lung este \u00eentre 3-5 g. Aceast\u0103 cantitate trebuie administrat\u0103 timp de cel pu\u021bin patru s\u0103pt\u0103m\u00e2ni pentru a-i sim\u021bi efectele. \u00cen acela\u0219i timp, nu este necesar\u0103 \u00eentreruperea administr\u0103rii creatinei \u0219i se poate lua \u00een siguran\u021b\u0103 timp de mai mul\u021bi ani. De multe ori, \u00een rela\u021bie cu creatina, se men\u021bioneaz\u0103 a\u0219a-numita faz\u0103 de saturare. Dar, acest lucru nu este necesar \u0219i fix \u00een timpul acestei faze ve\u021bi cre\u0219te probabilitatea de cre\u0219tere \u00een greutate brusc\u0103.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_parere_aveti_despre_suplimentele_pre-antrenament_americane\"><\/span>Ce p\u0103rere ave\u021bi despre suplimentele pre-antrenament americane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate doar a\u021bi auzit de ele sau poate cineva vi le-a oferit pe sub m\u00e2n\u0103 \u0219i nu numai la sal\u0103. Da, vorbim despre suplimentele pre-antrenament americane, care de multe ori sunt considerate cele mai eficiente. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dar de ce se \u00eent\u00e2mpl\u0103 acest lucru?&nbsp;<\/strong><\/p>\n\n\n\n<p>Principalul motiv \u00eel reprezint\u0103 faptul c\u0103 de multe ori con\u021bin substan\u021be interzise, \u00een special pe pia\u021ba european\u0103. Legisla\u021bia american\u0103 este mai flexibil\u0103 \u00een aceast\u0103 privin\u021b\u0103 \u0219i astfel exist\u0103 un risc mai mare ca substan\u021be interzise sau dopante s\u0103 apar\u0103 \u00een suplimente, lucru care poate avea \u0219i un efect negativ asupra s\u0103n\u0103t\u0103\u021bii.<\/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\"><li>Exemplele includ <strong>DMHA sau 1,3-DMAA,<\/strong> substan\u021be care ac\u021bioneaz\u0103 ca un stimulent puternic. Dar un efect secundar negativ poate fi reprezentat de cre\u0219terea presiunii sanguine \u0219i a ritmului cardiac. <span style=\"color: #ff6600\">[36] <\/span><\/li><li>Alte substan\u021be care se g\u0103sesc de multe ori \u00een suplimentele pre-antrenament americane includ <strong>higenamina sau efedrina.<\/strong> \u0218i acestea se afl\u0103 pe lista WADA de substan\u021be dopante.<\/li><li>O alt\u0103 substan\u021b\u0103 problematic\u0103 poate fi<strong> yohimbina,<\/strong> care suprasolicit\u0103 sistemul cardiovascular.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen afar\u0103 de faptul c\u0103 suplimentele pre-antrenament americane pot ruina \u00eenceputul anumitor curse din cauza con\u021binutului de substan\u021be interzise, acestea au \u0219i alte consecin\u021be. Pe l\u00e2ng\u0103 impactul negativ asupra s\u0103n\u0103t\u0103\u021bii inimii \u0219i a sistemului cardiovascular,<strong> cre\u0219te riscul de deshidratare, apar simptome de anxietate, depresie, dureri de cap, probleme cu somnul \u0219i alte sentimente negative.<\/strong> \u0218i cu siguran\u021b\u0103 nu se merit\u0103. <span style=\"color: #ff6600\">[37] <\/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=\"Cand_si_unde_sa_folositi_un_kickstarter\"><\/span>C\u00e2nd \u0219i unde s\u0103 folosi\u021bi un kickstarter?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen mod ideal ar trebui s\u0103 folosi\u021bi un supliment pre-antrenament cu <strong>treizeci de minute \u00eenainte de activitatea planificat\u0103.<\/strong> Dac\u0103 este sub form\u0103 de pilul\u0103 sau tablet\u0103, pur \u0219i simplu \u00eenghi\u021bi\u021bi-o. Suplimentele pudr\u0103 trebuie amestecate cu un lichid. <a href=\"https:\/\/gymbeam.ro\/thor-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Suplimentele pre-antrenament sub form\u0103 de shot<\/strong><\/a> sunt de asemenea practice \u0219i pot fi <strong>consumate imediat. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi antrenament diminea\u021ba, nu trebuie s\u0103 v\u0103 face\u021bi griji dac\u0103 folosi\u021bi un <strong>supliment pre-antrenament cu stimulente.<\/strong> Dup\u0103-amiaza t\u00e2rziu sau seara este mai bine s\u0103 <strong>alege\u021bi un supliment pre-antrenament f\u0103r\u0103 acestea <\/strong>astfel \u00eenc\u00e2t calitatea somnului s\u0103 nu aib\u0103 de suferit. Dac\u0103 nu a\u021bi mai \u00eencercat niciodat\u0103 un stimulent de pre-antrenament, poate ar fi mai bine s\u0103 \u00eencepe\u021bi cu o jum\u0103tate de doz\u0103 pentru a vedea cum reac\u021bioneaz\u0103 organismul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, <strong>nu \u00eencerca\u021bi niciodat\u0103 un supliment pre-antrenament pentru prima dat\u0103 \u00eenaintea unui eveniment important<\/strong> precum curse sau alte competi\u021bii. Dac\u0103 nu are efect asupra voastr\u0103, a\u021bi putea s\u0103 ave\u021bi gre\u021buri \u0219i probabil nu ve\u021bi putea performa adecvat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acela\u0219i timp, \u00eencerca\u021bi s\u0103 nu lua\u021bi un supliment pre-antrenament \u00eenainte de fiecare antrenament. Considera\u021bi-l mai mult un ajutor pentru zilele c\u00e2nd<strong> v\u0103 sim\u021bi\u021bi foarte obosi\u021bi<\/strong> \u0219i \u0219ti\u021bi c\u0103 acest lucru v\u0103 va afecta performan\u021ba \u00een mod negativ. Odat\u0103 cu utilizarea excesiv\u0103, organismul va \u00eencepe s\u0103 dezvolte o toleran\u021b\u0103 la cafein\u0103, de exemplu, \u0219i ve\u021bi fi for\u021ba\u021bi s\u0103 lua\u021bi doze din ce \u00een ce mai mari pentru a sim\u021bi efectul dorit. Apoi va trebui s\u0103 face\u021bi o pauz\u0103 mai lung\u0103 f\u0103r\u0103 suplimente pre-antrenament pentru a-i permite organismului s\u0103 se obi\u0219nuiasc\u0103 f\u0103r\u0103 ele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_supliment_pre-antrenament_este_cel_mai_bun_atat_pentru_barbati_cat_si_pentru_femei\"><\/span>Care supliment pre-antrenament este cel mai bun at\u00e2t pentru b\u0103rba\u021bi c\u00e2t \u0219i pentru femei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general nu putem recomanda un singur supliment pre-antrenament suprem pentru femei \u0219i unul pentru b\u0103rba\u021bi. Nici profilul ingredientelor nu difer\u0103 \u00een mod fundamental \u0219i practic este la fel. Totu\u0219i, este necesar s\u0103 urm\u0103ri\u021bi cantitatea de substan\u021be con\u021binute. De exemplu, \u00een cazul cafeinei, <strong>\u00eenainte de exerci\u021biu <\/strong><strong>se folosesc de regul\u0103 doze de 3-6 mg. Dar, se pare c\u0103 \u0219i o doz\u0103 de 2-3 mg ar trebui s\u0103 func\u021bioneze.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O femeie de 60 kg care este sensibil\u0103 la stimulente \u0219i nu bea cafea de obicei probabil va lua o cantitate diferit\u0103. Un b\u0103rbat de 90 kg care este obi\u0219nuit cu stimulentele \u0219i nu are o problem\u0103 cu ele va lua o doz\u0103 mai mare. A\u0219a ar trebui s\u0103 aborda\u021bi toate substan\u021bele con\u021binute. <\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-749x1124.jpg\" alt=\"Cum ar ar\u0103ta baza unui supliment pre-antrenament ideal?\" class=\"wp-image-390482\" title=\"Cum ar ar\u0103ta baza unui supliment pre-antrenament ideal?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Totu\u0219i, dac\u0103 nu \u0219ti\u021bi ce ingrediente s\u0103 alege\u021bi \u00eentr-un supliment pre-antrenament, cu siguran\u021b\u0103 <strong>nu ve\u021bi da gre\u0219 cu o combina\u021bie de cafein\u0103, un booster cu oxid nitric<\/strong> precum arginin\u0103 sau citrulin\u0103 malat <strong>\u0219i ingrediente pentru sus\u021binerea cognitiv\u0103.<\/strong> Acestea includ adaptogeni sau acetil l-carnitin\u0103, de exemplu.<\/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\">Cum ar ar\u0103ta baza unui kickstarter ideal?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Baza unui supliment pre-antrenament ideal ar fi f\u0103r\u0103 \u00eendoial\u0103 <strong>stimulentul cafein\u0103,<\/strong> sub form\u0103 de cafein\u0103 anhidr\u0103 sau cafein\u0103 din surse de origine vegetal\u0103.<\/li><li>Un alt ingredient activ ar fi<strong> aminoacidul teanin\u0103,<\/strong> care are propriet\u0103\u021bi nootropice, ac\u021bioneaz\u0103 sinergic cu cafeina \u0219i \u00eei inhib\u0103 cre\u0219terile \u0219i c\u0103derile bru\u0219te.<\/li><li>Profilul ingredientelor ar fi completat de<strong> boosterele cu oxid nitric precum citrulin\u0103 malat sau AAKG,<\/strong> care ar fluidiza transportul nutrien\u021bilor la mu\u0219chii activi.<\/li><li>\u0218i, desigur, ingredientele pentru sus\u021binerea performan\u021bei cognitive, precum <strong>colin\u0103 sau DMAE,<\/strong> nu trebuie s\u0103 lipseasc\u0103. De aceea, un <strong>adaptogen precum Rhodiola rosea<\/strong> poate fi inclus \u00een formul\u0103. Acesta poate ajuta \u0219i cu ameliorarea st\u0103rii de oboseal\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un supliment pre-antrenament ob\u021binut din ingredientele de mai sus ar putea reprezenta o baz\u0103 bun\u0103 pentru un pre-antrenament pentru a v\u0103 ajuta s\u0103 da\u021bi tot ce ave\u021bi mai bun.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i dac\u0103 sunte\u021bi \u00een c\u0103utarea unor suplimente pre-antrenament pe termen lung pentru a ajuta la \u00eembun\u0103t\u0103\u021birea performan\u021bei generale, pute\u021bi alege substan\u021be care pot fi administrate pe termen lung. Acestea includ, de exemplu,<strong> creatina sau beta alanina. <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce a\u021bi citit acest articol, probabil v\u0103 este deja clar c\u0103 un <strong>stimulent de pre-antrenament poate fi de mare ajutor \u00een zilele \u00een care v\u0103 sim\u021bi\u021bi obosi\u021bi, nu ave\u021bi for\u021b\u0103,<\/strong> dar tot vre\u021bi s\u0103 da\u021bi ce ave\u021bi mai bun \u00een timpul antrenamentului. Totu\u0219i, re\u021bine\u021bi c\u0103 nici m\u0103car suplimentele pre-antrenament nu sunt miraculoase, nu vor face antrenamentul \u00een locul vostru, acest lucru \u00eenc\u0103 depinde de voi. Prin urmare, alege\u021bi un supliment pre-antrenament cu o list\u0103 a ingredientelor potrivit\u0103 care v\u0103 va motiva. \u021aine\u021bi cont de folosirea stimulentelor, \u00een special dup\u0103-amiaz\u0103 sau seara \u0219i nu uita\u021bi c\u0103 suplimentele pre-antrenament nu ar trebui s\u0103 fac\u0103 parte din rutina zilnic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cunoa\u0219te\u021bi pe cineva dintre prieteni care nu este familiarizat cu suplimentele pre-antrenament \u0219i efectele lor? Distribui\u021bi-le acest articol \u0219i face\u021bi-le antrenamentul mai u\u0219or \u00een zilele c\u00e2nd au pu\u021bin\u0103 energie.&nbsp;<\/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>Cum s\u0103 alege\u021bi cel mai bun supliment pre-antrenament? \u00cen articolul de ast\u0103zi, ve\u021bi afla despre cafein\u0103, beta alanin\u0103, citrulin\u0103 \u0219i alte ingrediente func\u021bionale ale stimulentelor de pre-antrenament.<\/p>\n","protected":false},"author":100,"featured_media":390612,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6206,6734,6770,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392649","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-adaptogeni-ro","9":"tag-cafeina","10":"tag-creatina","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>Cum s\u0103 alege\u021bi \u0219i s\u0103 folosi\u021bi cel mai bun supliment pre-antrenament - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum alege\u021bi suplimentele pre-antrenament? 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