{"id":397994,"date":"2022-10-31T10:04:54","date_gmt":"2022-10-31T09:04:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=397994"},"modified":"2024-05-29T09:43:40","modified_gmt":"2024-05-29T07:43:40","slug":"proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/","title":{"rendered":"Cum schimb\u0103 proteinele corpul unei femei \u0219i ajut\u0103 cu pierderea \u00een greutate?"},"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\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#Ce_sunt_proteinele\" title=\"Ce sunt proteinele?\">Ce sunt proteinele?<\/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\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#Cum_pot_ajuta_proteinele_femeile\" title=\"Cum pot ajuta proteinele femeile?\">Cum pot ajuta proteinele femeile?<\/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\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#Ce_mituri_sunt_raspandite_nu_numai_in_ceea_ce_priveste_proteinele_pentru_femei\" title=\"Ce mituri sunt r\u0103sp\u00e2ndite nu numai \u00een ceea ce prive\u0219te proteinele pentru femei?\">Ce mituri sunt r\u0103sp\u00e2ndite nu numai \u00een ceea ce prive\u0219te proteinele pentru femei?<\/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\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#Cate_proteine_ar_trebui_sa_consume_femeile\" title=\"C\u00e2te proteine ar trebui s\u0103 consume femeile?\">C\u00e2te proteine ar trebui s\u0103 consume femeile?<\/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\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#Cum_se_folosesc_proteinele\" title=\"Cum se folosesc proteinele?\">Cum se folosesc proteinele?<\/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\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#Cand_sa_folositi_proteinele\" title=\"C\u00e2nd s\u0103 folosi\u021bi proteinele?\">C\u00e2nd s\u0103 folosi\u021bi proteinele?<\/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\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#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>Pe bun\u0103 dreptate, proteinele au devenit un aliment nelipsit din diet\u0103. Probabil nimeni nu mai este surprins atunci c\u00e2nd \u00eent\u00e2lne\u0219te pe cineva la sal\u0103 sau la birou care pune o pudr\u0103 misterioas\u0103 \u00eentr-un shaker, o amestec\u0103 cu ap\u0103 \u0219i o bea \u00een locul unei gust\u0103ri. De asemenea, pe pia\u021b\u0103 exist\u0103 multe pudre proteice create special pentru femei<strong>.<\/strong> Dar li se recomand\u0103 consumul acestora?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deoarece exist\u0103 at\u00e2t de multe mituri privind proteinele, este posibil ca unele persoane s\u0103 ezite s\u0103 le consume. Probabil chiar au auzit de la cineva o poveste incredibil\u0103 despre cum cineva  a consumat proteine \u0219i a devenit un culturist extrem de musculos, lucru pe care probabil multe femei nu \u00eel doresc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 analiz\u0103m ce sunt de fapt proteinele, la ce v\u0103 pute\u021bi a\u0219tepta de la ele \u0219i dac\u0103 femeile&nbsp;<strong>ar trebui s\u0103 le includ\u0103 \u00een mod regulat \u00een diet\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sunt_proteinele\"><\/span>Ce sunt proteinele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 tot vorbim despre <a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>, mai \u00eent\u00e2i ar trebui s\u0103 explic\u0103m ce sunt de fapt. A\u0219 putea dezam\u0103gi pe cineva imediat, dar nu este o pudr\u0103 magic\u0103 cu un efect ie\u0219it din comun. \u00cen termeni simpli, este o <strong>surs\u0103 concentrat\u0103 de proteine<\/strong> ob\u021binut\u0103 din alimente disponibile \u00een mod obi\u0219nuit, bogate \u00een acest macronutrient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De regul\u0103, aceste alimente pot fi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lapte,<\/strong> folosit pentru a produce <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/proteine-de-noapte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cazein\u0103 micelar\u0103.<\/a><\/li>\n\n\n\n<li><strong>Ou\u0103, <\/strong>folosite pentru a produce <a href=\"https:\/\/gymbeam.ro\/egg-albumin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din ou (ovalbumin\u0103)<\/a>.<\/li>\n\n\n\n<li><strong>Soia,<\/strong> folosit\u0103 pentru a produce <a href=\"https:\/\/gymbeam.ro\/proteine-din-soia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din soia<\/a> vegane.<\/li>\n\n\n\n<li><strong>Maz\u0103re,<\/strong> folosit\u0103 pentru a produce <a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din maz\u0103re vegane<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin natura sa, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 proteinele sunt un steroid sau o substan\u021b\u0103 interzis\u0103. At\u00e2ta timp c\u00e2t nu evita\u021bi \u00een mod obi\u0219nuit aceste alimente, <strong>nu ave\u021bi motive s\u0103 v\u0103 teme\u021bi de proteinele din zer sau de alte tipuri de proteine.<\/strong> V\u0103 pot oferi <strong>proteine importante,<\/strong> exact ca o por\u021bie de carne, lactate sau leguminoase. Singura diferen\u021b\u0103 este c\u0103 proteinele sunt o surs\u0103 mai curat\u0103 a acestui macronutrient. Astfel, con\u021bine <strong>mai multe proteine, \u00een detrimentul gr\u0103similor \u0219i carbohidra\u021bilor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_pot_ajuta_proteinele_femeile\"><\/span>Cum pot ajuta proteinele femeile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cel mai des, proteinele sunt&nbsp;<strong>asociate cu dezvoltarea masei musculare.&nbsp;<\/strong>Totu\u0219i, acesta nu este singurul domeniu pe care \u00eel afecteaz\u0103. S\u0103 arunc\u0103m o privire mai atent\u0103, astfel \u00eenc\u00e2t s\u0103 ob\u021bine\u021bi o privire de ansamblu asupra beneficiilor acestora.<\/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. Reduc senza\u021bia de foame \u0219i pofte<\/h3>\n\n\n\n<p>Nu este un secret c\u0103 proteinele sunt <strong>macronutrientul cu cel mai mare efect de sa\u021bietate.<\/strong> Pe asta se bazeaz\u0103 toate dietele bogate \u00een proteine. Aceast\u0103 abilitate a proteinelor este confirmat\u0103 \u0219i de rezultatele cercet\u0103rilor. Conform acestora, un aport mai mare duce la <strong>un rezultat final \u00een care o persoan\u0103 nu se mai confrunt\u0103 cu senza\u021bia de foame \u0219i pofte,<\/strong> lucru care face persoana s\u0103 m\u0103n\u00e2nce mai pu\u021bin \u0219i astfel reduce aportul de calorii. Diferen\u021ba semnificativ mai mare privind sa\u021bietatea dup\u0103 o mas\u0103 bogat\u0103 \u00een proteine a fost confirmat\u0103 \u0219i de alte cercet\u0103ri. A comparat nivelul de sa\u021bietate dup\u0103 mas\u0103 al persoanelor care au avut o mas\u0103 cu 10% proteine cu un grup care a avut o mas\u0103 cu 68% proteine. <span style=\"color: #ff6600\">[1]<\/span> <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deci dac\u0103 dup\u0103 amiaz\u0103 sim\u021bi\u021bi o poft\u0103 de dulce, pe care o alunga\u021bi cu ciocolat\u0103, fructe, cafea dulce sau alte delicii, poate fi mai eficient s\u0103<strong> consuma\u021bi un shake proteic.<\/strong> V\u0103 va umple stomacul, va sa\u021bia \u0219i va \u00eenl\u0103tura viitoare pofte de o gustare. <span style=\"color: #ff6600\">[2-6]<\/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 confrunta\u021bi de multe ori cu pofta de dulce? Atunci <a href=\"https:\/\/gymbeam.ro\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Appetite Control<\/strong><\/a> \u0219i sfaturile noastre din articolul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sc\u0103pa\u021bi de senza\u021bia constant\u0103 de foame \u0219i pofte <\/strong><\/a>v\u0103 pot ajuta.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"739\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349.jpg\" alt=\"Proteinele vor reduce senza\u021bia de foame \u0219i pofte\" class=\"wp-image-355761\" style=\"width:843px;height:554px\" title=\"Proteinele vor reduce senza\u021bia de foame \u0219i pofte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349-400x263.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Accelereaz\u0103 metabolismul \u0219i favorizeaz\u0103 pierderea \u00een greutate<\/h3>\n\n\n\n<p>A\u021bi auzit de proteine \u0219i abilitatea lor de a accelera metabolismul? Nu este doar un mit. De fapt, proteinele au <strong>cel mai \u00eenalt efect termic<\/strong> dintre to\u021bi macronutrien\u021bii. Pe scurt, asta \u00eenseamn\u0103 c\u0103 organismul folose\u0219te mai mult energie pentru a le metaboliza, iar o persoan\u0103 arde calorii practic f\u0103r\u0103 efort. <span style=\"color: #ff6600\">[7-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cum r\u0103m\u00e2ne cu efectul termic al macronutrien\u021bilor?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteine &#8211; efectul termic este de 20 &#8211; 30%<\/strong>, care \u00eenseamn\u0103 c\u0103 din 100 kcal luate din proteine, organismul folose\u0219te 20 &#8211; 30 kcal pentru a le arde.<\/li>\n\n\n\n<li><strong>Carbohidra\u021bi &#8211; efectul termic este de 5 &#8211; 10%,<\/strong> care \u00eenseamn\u0103 c\u0103 din 100 kcal luate din carbohidra\u021bi, organismul folose\u0219te 5 &#8211; 10 kcal pentru a-i procesa.<\/li>\n\n\n\n<li><strong>Gr\u0103simi &#8211; efectul termic este de 0 &#8211; 3%,<\/strong> care este cel mai sc\u0103zut dintre to\u021bi macronutrien\u021bii, deci organismul folose\u0219te un maximum de 3 kcal la 100 kcal de aport de gr\u0103sime pentru a o metaboliza.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aportul final de energie este apoi <strong>redus de energia pe care organismul o folose\u0219te<\/strong> pentru a metaboliza macronutrientul. Aceast\u0103 ardere de calorii practic f\u0103r\u0103 efort este cunoscut\u0103 \u0219i ca accelerare metabolic\u0103. Astfel, cu un aport mai mare de proteine, pute\u021bi reduce cu u\u0219urin\u021b\u0103 aportul \u0219i simplifica pierderea \u00een greutate \u00een compara\u021bie cu o diet\u0103 s\u0103rac\u0103 \u00een proteine. Astfel, pe termen lung, efectul termic al proteinelor este o alt\u0103 pies\u0103 a puzzle-ului pierderii \u00een greutate cu succes. Pute\u021bi sus\u021bine acest lucru \u0219i cu <a href=\"https:\/\/gymbeam.ro\/yum-yum-whey-1000-g-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Yum Yum proteine din zer<\/strong><\/a><strong>, care sunt <\/strong>\u00eembog\u0103\u021bite cu arz\u0103toare de gr\u0103simi \u0219i v\u0103 vor sus\u021bine \u0219i mai mult eforturile de a pierde c\u00e2teva kilograme.<\/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 func\u021bioneaz\u0103 metabolismul, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Este posibil ca metabolismul s\u0103 fie \u00eencetinit sau deteriorat? 5 sfaturi cu privire la accelerarea metabolismului.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28936,28683,8059,29715,6939,49360,28689,28134,8665,28702,30271,28693,48496,48508,55699,5598\" ><\/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<h3 class=\"wp-block-heading\">3. Sus\u021bin frumuse\u021bea pielii<\/h3>\n\n\n\n<p>Probabil toat\u0103 lumea a observat explozia sub forma unei<strong> multitudini de <\/strong><a href=\"https:\/\/gymbeam.ro\/colla-pink-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>suplimente proteice (colagen).<\/strong><\/a> De\u0219i de multe ori li se atribuie efecte nerealiste, nu se poate nega faptul c\u0103 pot avea un impact asupra calit\u0103\u021bii p\u0103rului, unghiilor \u0219i pielii. Colagenul este o protein\u0103 care se g\u0103se\u0219te \u00een \u021besuturile importante din organism \u0219i prin urmare le poate afecta direct sau indirect calitatea.<\/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 pot \u00eembun\u0103t\u0103\u021bi proteinele calitatea p\u0103rului?<\/h4>\n\n\n\n<p>P\u0103rul este compus \u00een mare parte dintr-o protein\u0103 <strong>numit\u0103 keratin\u0103.<\/strong> Pentru a o produce, organismul are nevoie de mai mul\u021bi aminoacizi. \u0218i din moment ce proteinele sunt compuse din aminoacizi, <strong>proteine pot ajuta \u0219i cu aportul lor optim.<\/strong> Prin urmare, chiar \u0219i proteinele disponibile \u00een mod obi\u0219nuit pot sus\u021bine sinteza keratinei, care afecteaz\u0103 calitatea \u0219i aspectul p\u0103rului. <span style=\"color: #ff6600\">[10-11]<\/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\">Cum pot \u00eembun\u0103t\u0103\u021bi proteinele calitatea unghiilor?<\/h4>\n\n\n\n<p>Calitatea unghiilor este \u0219i ea legat\u0103 de <strong>aportul optim de proteine.<\/strong> Suficiente proteine vor sus\u021bine produc\u021bia de keratin\u0103, care este de asemenea o parte important\u0103 a structurii unghiilor. Prin urmare, proteinele pot <strong>ajuta la \u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii, rezisten\u021bei \u0219i aspectului lor general.<\/strong> <span style=\"color: #ff6600\">[12]<\/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\">Cum pot \u00eembun\u0103t\u0103\u021bi proteinele tenul?<\/h4>\n\n\n\n<p>\u00cen ceea ce prive\u0219te piele, nu putem exclude <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-colagen-pentru-sanatatea-pielii-si-a-articulatiilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">importan\u021ba colagenului<\/a>. Pentru ca organismul s\u0103<strong> produc\u0103<\/strong> <strong>colagen,<\/strong> are nevoie de procolagen, care este format din glicin\u0103 \u0219i prolin\u0103. De regul\u0103, proteinele sunt o surs\u0103 a acestor aminoacizi importan\u021bi, deci \u00een cele din urm\u0103 pot ajuta la formarea de colagen. Dar, la fel de bine se pot administra <strong>proteine de colagen.<\/strong> \u00cen acest caz, ideal ar fi s\u0103 alege\u021bi <a href=\"https:\/\/gymbeam.ro\/colagen-hidrolizat-runcollg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>forma hidrolizat\u0103<\/strong><\/a><strong>,<\/strong> care con\u021bine particule mai mici \u0219i mai u\u0219or de absorbit \u00een organism. Dac\u0103 ave\u021bi o rezerv\u0103 suficient\u0103 din aceste substan\u021be esen\u021biale, pute\u021bi observa \u0219i<strong> efecte pozitive asupra pielii<\/strong>. Mai exact, poate ar\u0103ta mai <strong>odihnit\u0103, mai hidratat\u0103, t\u00e2n\u0103r\u0103, mai elastic\u0103 \u0219i poate oferi un aspect mai s\u0103n\u0103tos \u00een general.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[13\u201314]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1124x750.jpg\" alt=\"Proteinele v\u0103 vor favoriza frumuse\u021bea\" class=\"wp-image-355775\" style=\"width:843px;height:563px\" title=\"Proteinele v\u0103 vor favoriza frumuse\u021bea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u00cembun\u0103t\u0103\u021besc regenerarea dup\u0103 antrenamente \u0219i accident\u0103ri<\/h3>\n\n\n\n<p>C\u00e2nd mu\u0219chii sunt supra\u00eenc\u0103rca\u021bi \u00een timpul antrenamentului de for\u021b\u0103, <strong>\u00een structura muscular\u0103<\/strong> <strong>se creeaz\u0103 microtraume <\/strong>care trebuie reparate. Proteinele sunt cele care ajut\u0103 cu aceast\u0103 recuperare. Gra\u021bie acestora, apare aceast\u0103 reparare a fibrelor musculare, iar mu\u0219chii devin<strong> mai mari \u0219i mai puternici.<\/strong> Aceast\u0103 abilitate de regenerare a proteinelor poate fi folosit\u0103 \u0219i \u00een cazul accident\u0103rilor pentru a sus\u021bine regenerarea altor \u021besuturi \u0219i a reveni c\u00e2t mai cur\u00e2nd la o via\u021b\u0103 normal\u0103. Acestea pot fi articula\u021bii, tendoane sau oase, de exemplu. De fapt, proteinele sunt o component\u0103 important\u0103 a tuturor celulelor din organism, nu doar a mu\u0219chilor. <span style=\"color: #ff6600\">[15-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunte\u021bi interesa\u021bi de subiectul regener\u0103rii? Atunci nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Asist\u0103 la dezvoltarea \u0219i men\u021binerea masei musculare<\/h3>\n\n\n\n<p>Proteinele sunt o component\u0103 a celulelor organismului \u0219i pot fi considerate pe bun\u0103 dreptate <strong>componenta de baz\u0103 a mu\u0219chilor.<\/strong> Dac\u0103 nu ave\u021bi un aport suficient, organismul ar putea s\u0103 nu aib\u0103 suficiente pentru a asigura dezvoltarea masei musculare sau m\u0103car men\u021binerea masei musculare. Deoarece din punct de vedere energetic \u0219i evolutiv este mai u\u0219or pentru organism s\u0103 men\u021bin\u0103 masa de gr\u0103sime \u00een compara\u021bie cu masa muscular\u0103, poate fi<strong> mai u\u0219or s\u0103 \u00eenceap\u0103 s\u0103 piard\u0103 mas\u0103 muscular\u0103<\/strong><strong>.<\/strong> Iar o persoan\u0103 activ\u0103 cu siguran\u021b\u0103 nu \u00ee\u0219i dore\u0219te acest lucru. <span style=\"color: #ff6600\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, aportul suficient de proteine este cu at\u00e2t mai important \u00een timpul <strong>deficitului caloric.<\/strong> \u00cen timpul acestei perioade, aportul nu este la fel de mare, iar cantitatea optim\u0103 de proteine suficiente pentru organism este \u0219i mai greu de ob\u021binut. Proteinele sunt un mod eficient de a ob\u021bine rapid \u0219i u\u0219or doza necesar\u0103 a acestui macronutrient.<\/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 privind alimentele bogate \u00een proteine, nu ar trebui s\u0103 rata\u021bi articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" aria-label=\"Dou\u0103zeci de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dou\u0103zeci de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru.<\/a><\/strong><\/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. Favorizeaz\u0103 s\u0103n\u0103tatea oaselor<\/h3>\n\n\n\n<p>Proteinele reprezint\u0103 o component\u0103 integral\u0103 a mai multor \u021besuturi, inclusiv a oaselor. Deci nu este de mirare c\u0103 sunt asociate cu <strong>men\u021binerea s\u0103n\u0103t\u0103\u021bii acestora.<\/strong> Rezultatele unor cercet\u0103ri arat\u0103 chiar faptul c\u0103 \u00eentr-o anumit\u0103 m\u0103sur\u0103, proteinele ar putea ajuta la prevenirea riscului <strong>dezvolt\u0103rii osteoporozei \u0219i fracturilor.<\/strong> Deci proteinele nu sunt importante doar pentru persoanele active. V\u00e2rstnicii sau femeile \u00een postmenopauz\u0103, care au un risc crescut de dezvoltare a osteoporozei, pot de asemenea beneficia de impactul acestora asupra s\u0103n\u0103t\u0103\u021bii oaselor. <span style=\"color: #ff6600\">[20-23] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1124x749.jpg\" alt=\"Proteinele favorizeaz\u0103 s\u0103n\u0103tatea oaselor\" class=\"wp-image-355789\" style=\"width:843px;height:562px\" title=\"Proteinele favorizeaz\u0103 s\u0103n\u0103tatea oaselor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Stimuleaz\u0103 imunitatea \u0219i starea general\u0103 de s\u0103n\u0103tate<\/h3>\n\n\n\n<p>De asemenea, proteinele sunt<strong> importante pentru starea general\u0103 de s\u0103n\u0103tate.<\/strong> Reprezint\u0103 componenta de baz\u0103 pentru formarea de globule albe, lucru care <strong>le face indispensabile pentru imunitate.<\/strong> Dar, pe l\u00e2ng\u0103 proteine, proteinele din zer , de exemplu, suplimenteaz\u0103 \u0219i ele frac\u021bii proteice biologic active, inclusiv imunoglobuline, alfa- \u0219i beta-lactoglobulin\u0103 sau lactoferin\u0103. Acestea sunt \u0219i ele<strong> benefice pentru imunitate. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vitaminele \u0219i mineralele<\/strong>, care sunt incluse de multe ori \u00een pudrele proteice pentru femei, pot, de asemenea, sus\u021bine starea general\u0103 de s\u0103n\u0103tate. \u00cen lista ingredientelor pudrelor proteice pute\u021bi g\u0103si, de exemplu, vitamina A, C, D \u0219i vitamine B selectate (B6, B9 \u0219i B12), care au impact asupra func\u021bion\u0103rii normale a imunit\u0103\u021bii. De exemplu, <a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fierul<\/strong><\/a> con\u021binut de vitamine este foarte important pentru femei. Acest mineral poate fi deficitar \u00een organismul celor care sufer\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>menstrua\u021bie abundent\u0103<\/strong><\/a><strong>. <\/strong>Ca rezultat al pierderii crescute de s\u00e2nge, nivelul de fier poate fi redus, lucru care se manifest\u0103, de exemplu, prin cre\u0219terea oboselii, paloare \u0219i a\u0219a mai departe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De multe ori, proteinele pentru femei sunt \u00eembog\u0103\u021bite cu alte substan\u021be specifice pentru sus\u021binerea organismului femeilor. De exemplu,&nbsp;<strong>enzime<\/strong> <strong>digestive<\/strong> care pot \u00eembun\u0103t\u0103\u021bi digestia, balonarea \u0219i digestibilitatea proteinelor. Mai mult, fibrele, care sunt un ingredient obi\u0219nuit \u00een proteinele pentru femei, pot avea un efect pozitiv asupra digestiei. Acest lucru le va cre\u0219te \u0219i abilitatea de a oferi senza\u021bia de sa\u021bietate pentru o perioad\u0103 mai lung\u0103 de timp.<\/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 motivul pentru care sunte\u021bi balona\u021bi? Atunci nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/despre-balonare-si-cum-sa-scapati-de-ea\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Despre balonare \u0219i cum s\u0103 sc\u0103pa\u021bi de ea?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_mituri_sunt_raspandite_nu_numai_in_ceea_ce_priveste_proteinele_pentru_femei\"><\/span>Ce mituri sunt r\u0103sp\u00e2ndite nu numai \u00een ceea ce prive\u0219te proteinele pentru femei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 informa\u021biile corecte care circul\u0103 despre proteine, <strong>pute\u021bi \u00eent\u00e2lni de multe ori mituri.<\/strong> Din p\u0103cate, acestea le stric\u0103 buna reputa\u021bie. S\u0103 le dobor\u00e2m pe c\u00e2teva dintre cele mai frecvente \u0219i s\u0103 explic\u0103m de ce ar putea s\u0103 nu fie complet adev\u0103rate.<\/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. Dac\u0103 ve\u021bi consuma proteine, ve\u021bi deveni un culturist foarte musculos<\/h3>\n\n\n\n<p>Din moment ce proteinele nu sunt un steroid&nbsp;anabolic<span style=\"text-align: inherit\">, nici nu con\u021bin substan\u021be ce pot produce o astfel de dezvoltare muscular\u0103 rapid\u0103, <\/span><strong style=\"text-align: inherit\">este imposibil s\u0103 deveni\u021bi o femeie neobi\u0219nuit de musculoas\u0103 din cauza proteinelor.<\/strong><span style=\"text-align: inherit\"> O cup\u0103 de proteine este practic echivalent\u0103 cu a m\u00e2nca cottage cheese sau o bucat\u0103 de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>. Pe de alt\u0103 parte, dac\u0103 dezvoltarea masei musculare ar fi fost at\u00e2t de u\u0219oar\u0103, crede\u021bi c\u0103 s\u0103lile ar mai fi pline de fete care se antreneaz\u0103 \u00een mod regulat \u0219i practic\u0103 genuflexiuni ad\u00e2nci pentru a ob\u021bine acei mu\u0219chi fesieri? Nu prea cred.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rolul proteinelor se afl\u0103 \u00een <strong>abilitatea lor de a repara fibrele musculare deteriorate dup\u0103 antrenament, ajut\u00e2nd astfel la \u00eent\u0103rirea \u0219i dezvoltarea lor.<\/strong> Dar, av\u00e2nd \u00een vedere structura genetic\u0103 \u0219i corporal\u0103 pe care o au femeile, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la o mas\u0103 muscular\u0103 prea dezvoltat\u0103. Din p\u0103cate, fiecare gram de mas\u0103 muscular\u0103 va trebui <strong>ob\u021binut cu trud\u0103 prin sport \u0219i antrenament de for\u021b\u0103. <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1124x749.jpg\" alt=\"Mit: Dac\u0103 ve\u021bi consuma proteine, ve\u021bi deveni un culturist foarte musculos\" class=\"wp-image-355803\" style=\"width:843px;height:562px\" title=\"Mit: Dac\u0103 ve\u021bi consuma proteine, ve\u021bi deveni un culturist foarte musculos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Proteinele ar trebui folosite doar de o persoan\u0103 care trage de fiare<\/h3>\n\n\n\n<p>Cu siguran\u021b\u0103 proteinele <strong>nu sunt un supliment doar pentru sportivii de for\u021b\u0103. <\/strong>Din moment ce sunt o surs\u0103 concentrat\u0103 de proteine, sunt ideale pentru oricine trebuie s\u0103 le creasc\u0103 aportul. De exemplu, o femeie activ\u0103 trebuie s\u0103 consume 130g de proteine, lucru care ar putea s\u0103 nu fie prea u\u0219or pentru ea. \u00cen acest caz, suplimentele proteice pot fi de mare ajutor. \u0218i nu conteaz\u0103 dac\u0103 le consum\u0103 sub form\u0103 de <strong>pudr\u0103 proteic\u0103 cu ap\u0103 sau le adaug\u0103 \u00een <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/retete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>diferite preparate<\/strong><\/a><strong>.<\/strong> Cu ajutorul lor pute\u021bi crea un mic dejun sau un pr\u00e2nz complex cu un raport echilibrat de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sportivii de for\u021b\u0103 \u0219i de putere au o nevoie mai mare de proteine datorit\u0103 greut\u0103\u021bii mai mari \u0219i activit\u0103\u021bii \u00een compara\u021bie cu partea popula\u021biei care nu este activ\u0103. Dar, cu siguran\u021b\u0103 asta nu \u00eenseamn\u0103 c\u0103 alte femei \u0219i al\u021bi b\u0103rba\u021bi ar trebui s\u0103 se team\u0103 s\u0103 le consume.<\/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. Proteinele v\u0103 fac s\u0103 lua\u021bi \u00een greutate<\/h3>\n\n\n\n<p><strong>Nu este niciodat\u0103 doar un singur aliment care trebuie \u00eenvinov\u0103\u021bit pentru c\u0103 a\u021bi luat \u00een greutate,<\/strong> deci nu are rost s\u0103 da\u021bi vina pe proteine. De obicei, cre\u0219terea \u00een greutate este <strong>cauzat\u0103 de un aport de energie excesiv<\/strong> combinat cu <strong>lipsa exerci\u021biilor fizice<\/strong><strong>.<\/strong> Astfel devine u\u0219or s\u0103 ajunge\u021bi la un surplus caloric care provoac\u0103 cre\u0219terea \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe de alt\u0103 parte, proteinele pot fi un partener excelent pentru oricine \u00ee\u0219i dore\u0219te s\u0103 piard\u0103 \u00een greutate. Poate ajuta la reducerea senza\u021biei de foame \u0219i a poftelor de dulce ajut\u00e2nd la cre\u0219terea sa\u021biet\u0103\u021bii. Drept urmare, <strong>ve\u021bi consuma mai pu\u021bine calorii<\/strong> \u0219i ve\u021bi ajunge mai u\u0219or la un deficit caloric. De asemenea, proteinele pot <strong>ajuta<\/strong> <strong>la cre\u0219terea consumului de energie<\/strong> prin efectul lor termic, care din nou merge m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu pierderea \u00een greutate mai rapid\u0103. Deci, dac\u0103 folosi\u021bi proteine \u0219i sim\u021bi\u021bi c\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi, c\u0103uta\u021bi vinovatul \u00een alt\u0103 parte.<\/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 alege\u021bi proteinele ideale pentru pierderea \u00een greutate, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pentru-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi proteinele potrivite pentru pierderea \u00een greutate?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Proteinele din zer v\u0103 \u00eengra\u0219\u0103, este mai bine s\u0103 consuma\u021bi proteine vegane<\/h3>\n\n\n\n<p>O alt\u0103 afirma\u021bie se concentreaz\u0103 din nou pe pierderea \u00een greutate. Dar, de aceast\u0103 dat\u0103, nu toate proteinele sunt acuzate, ci doar cele din zer. Indiferent de originea acestui mit, este departe de adev\u0103r. Fac referire din nou la punctul anterior, \u0219i anume <strong>nu doar un singur aliment trebuie \u00eenvinov\u0103\u021bit pentru cre\u0219terea \u00een greutate,<\/strong> ci stilul de via\u021b\u0103 general. Dar, dac\u0103 ar fi s\u0103 intr\u0103m \u00een detalii \u0219i s\u0103 abord\u0103m cu adev\u0103rat fiecare calorie, probabil ve\u021bi ob\u021bine mai mult\u0103 energie de la proteinele de origine vegetal\u0103 pentru aceea\u0219i cantitate de proteine. Asta deoarece de regul\u0103 se absorb mai lent iar o por\u021bie are de obicei mai pu\u021bine proteine.<\/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>Dac\u0103 ave\u021bi nevoie de un aport de <strong>23g de proteine,<\/strong> o por\u021bie de 30g de <a href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">True Whey<\/a> cu arom\u0103 de caramel, care are <strong>113 kcal,<\/strong> va fi suficient\u0103.<\/li>\n\n\n\n<li>\u00cen cazul \u00een care a\u021bi vrea s\u0103 ob\u021bine\u021bi <strong>23g de proteine<\/strong> doar din <a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-floarea-soarelui-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele din floarea soarelui<\/a> cu arom\u0103 de caramel, ar trebui s\u0103 folosi\u021bi aproximativ 58g din aceste proteine \u0219i a\u021bi avea un aport de <strong>212kcal,<\/strong> care \u00eenseamn\u0103 aproape de dou\u0103 ori mai mult fa\u021b\u0103 de proteinele din zer.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, o cup\u0103 de proteine din zer nu este o bomb\u0103 caloric\u0103, deci cu siguran\u021b\u0103 nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 ve\u021bi lua \u00een greutate. Din contr\u0103, a\u021bi putea s\u0103 afla\u021bi c\u0103 ave\u021bi nevoie de o cantitate mai mare de proteine de origine vegetal\u0103 pentru a ajunge la necesarul de proteine, cresc\u00e2nd astfel aportul general de energie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1124x749.jpeg\" alt=\"Mit: Proteinele din zer v\u0103 \u00eengra\u0219\u0103, este mai bine s\u0103 consuma\u021bi proteine vegane\" class=\"wp-image-355818\" style=\"width:843px;height:562px\" title=\"Mit: Proteinele din zer v\u0103 \u00eengra\u0219\u0103, este mai bine s\u0103 consuma\u021bi proteine vegane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Prin urmare, c\u00e2nd alege\u021bi proteine de origine vegetal\u0103, este important s\u0103 acorda\u021bi aten\u021bie propor\u021biei mari de proteine \u0219i cantit\u0103\u021bii de al\u021bi macronutrien\u021bi con\u021binu\u021bi. De exemplu, <a href=\"https:\/\/gymbeam.ro\/izolat-proteic-de-soia-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinele din soia<\/strong><\/a><strong> sau <\/strong><a href=\"https:\/\/gymbeam.ro\/proteine-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>amestecurile<\/strong><\/a><strong> care con\u021bin o combina\u021bie de proteine din leguminoase \u0219i cereale pot fi o alegere excelent\u0103, av\u00e2nd la un spectru de aminoacizi mai favorabil.&nbsp;<\/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 vre\u021bi s\u0103 afla\u021bi mai multe despre alegerea nu doar a proteinelor de origine vegetal\u0103, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi proteinele potrivite pentru pierderea \u00een greutate sau pentru dezvoltarea masei musculare?<\/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. Proteinele sunt d\u0103un\u0103toare pentru rinichi \u0219i ficat<\/h3>\n\n\n\n<p>Acest mit se refer\u0103 la presupusul efect negativ al proteinelor asupra s\u0103n\u0103t\u0103\u021bii rinichilor. Totu\u0219i, \u0219i aceast\u0103 <strong>afirma\u021bie a fost infirmat\u0103.<\/strong> Acest lucru a fost efectuat de o echip\u0103 de exper\u021bi condus\u0103 de Dr. Antonio, care a cerut responden\u021bilor sportivi s\u0103 consume o cantitate relativ mare de <strong>2.5 &#8211; 3.3g de proteine pe kilogram de greutate corporal\u0103<\/strong> \u00een fiecare zi timp de un an. Dup\u0103 un an, s-a descoperit c\u0103 nici m\u0103car acest aport de proteine crescut <strong>nu a avut un efect negativ asupra acestor organe<\/strong> sau provocat schimb\u0103ri nedorite \u00een lipidele din s\u00e2nge. <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<p>Din moment ce de regul\u0103 se recomand\u0103 consumul a aproximativ 1.2 &#8211; 2 grame de proteine pe kilogram de greutate corporal\u0103 \u00een fiecare zi, nu trebuie s\u0103 v\u0103 \u00eengrijora\u021bi cu privire la efectele negative ale unui aport de proteine \u00een exces.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_proteine_ar_trebui_sa_consume_femeile\"><\/span>C\u00e2te proteine ar trebui s\u0103 consume femeile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nu exist\u0103 o singur\u0103 valoare optim\u0103 pentru <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>aportul de proteine pentru toate femeile<\/strong><\/a><strong>.<\/strong> De fapt, depinde de compozi\u021bia corpului, v\u00e2rst\u0103, activitate fizic\u0103 \u0219i al\u021bi factori. Dac\u0103 dou\u0103 femei cu aceea\u0219i v\u00e2rst\u0103, greutate \u0219i stil de via\u021b\u0103 ar sta una l\u00e2ng\u0103 alte, <strong>necesarul lor de proteine ar diferi cu c\u00e2teva zeci de grame.<\/strong> Deci nu v\u0103 compara\u021bi cu al\u021bii \u0219i concentra\u021bi-v\u0103 doar pe voi \u0219i pe corpul vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regula empiric\u0103 universal\u0103 privind aportul de proteine este:<\/strong> Fiecare persoan\u0103 ar trebui s\u0103 consume \u00een jur de <strong>1.2 &#8211; 2g de proteine pe kilogram de greutate corporal\u0103<\/strong><strong>&nbsp;(BW)<\/strong> zilnic, \u00een func\u021bie de activitatea fizic\u0103. <strong>Totu\u0219i, cei care nu practic\u0103 deloc sporturi se pot descurca cu<\/strong><strong> 0.8g de proteine pe kilogram de greutate corporal\u0103. <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><strong>Greutatea femeii<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Aportul de proteine \u00een cazul femeilor care nu se antreneaz\u0103 (0.8g pe kg de BW)<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Spectrul aportului de proteine \u00een func\u021bie de nivelul de activitate (1.2 &#8211; 2g pe kg de BW)&nbsp;<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">55kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">44g<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 \u2013 110g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">48g<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 \u2013 120g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">52g<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 \u2013 130g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">56g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 \u2013 140g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">75kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">60g<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u2013 150g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">64g<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 \u2013 160g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">De ce variaz\u0103 aportul proteic la femei \u0219i cum \u00eel putem \u00een\u021belege?<\/h3>\n\n\n\n<p>Pentru a face problema aportului de proteine mai u\u0219or de \u00een\u021beles, o vom explica folosind exemplul unei <strong>femei numite Jane care c\u00e2nt\u0103re\u0219te 60 kg. <\/strong><\/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>Dac\u0103 Jane <strong>nu s-ar antrena<\/strong> \u0219i ar petrece cea mai mare parte a timpului st\u00e2nd pe scaun la munc\u0103 sau pe canapea acas\u0103, ar avea un aport proteic de 0.8g de proteine pe kg de BW. Prin urmare, ar trebui s\u0103 consume <strong>48g de proteine<\/strong> zilnic.<\/li>\n\n\n\n<li>Dac\u0103 Jane ar merge <strong>s\u0103 se antreneze de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103 (ciclism, patinaj sau alergare) \u0219i ar avea un stil de via\u021b\u0103 mai activ \u00een general,<\/strong> nevoia sa de proteine ar fi pu\u021bin mai mare. Probabil ar fi \u00een jur de 1.2g de proteine pe kg de BW. Asta ar \u00eensemna c\u0103 trebuie s\u0103 consume aproximativ <strong>72g de proteine<\/strong> zilnic.<\/li>\n\n\n\n<li>Dac\u0103 Jane ar avea un <strong>stil de via\u021b\u0103 mai activ \u0219i ar face antrenament de for\u021b\u0103 de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103,<\/strong> necesarul de proteine ar fi \u00een jur de 1.6g pe kg de BW. Asta ar \u00eensemna c\u0103 trebuie s\u0103 consume aproximativ <strong>96g de proteine <\/strong>zilnic.<\/li>\n\n\n\n<li>Dac\u0103 Jane ar avea un regim strict, <strong>diet\u0103 \u0219i exerci\u021bii fizice de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103,<\/strong> necesarul de proteine ar fi \u00eentre 2 &#8211; 2.4g de proteine pe kg de BW. Asta ar \u00eensemna c\u0103 trebuie s\u0103 consume <strong>120 &#8211; 144g<\/strong> <strong>de proteine<\/strong> zilnic. <span style=\"color: #ff6600\">[26]<\/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>\u0218i re\u021bine\u021bi c\u0103 <strong>nu este ideal s\u0103 v\u0103 baza\u021bi doar pe proteine.<\/strong> O diet\u0103 echilibrat\u0103 care con\u021bine surse multiple de proteine ar trebui s\u0103 fie de baz\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\">Care alimente sunt bogate \u00een proteine?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>carne de pui, porc \u0219i vit\u0103<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te <\/a>\u0219i fructe de mare<\/li>\n\n\n\n<li>alternative vegetale la carne<\/li>\n\n\n\n<li>leguminoase<\/li>\n\n\n\n<li>ou\u0103<\/li>\n\n\n\n<li>produse lactate<\/li>\n\n\n\n<li>cereale<\/li>\n\n\n\n<li>fructe cu coaja tare<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 calcula\u021bi cu aproxima\u021bie c\u00e2t de multe proteine, carbohidra\u021bi \u0219i gr\u0103simi sunt necesare pentru organism \u00een raport cu activitatea \u0219i alte aspecte, nu ar trebui s\u0103 rata\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>calculatorul de macronutrien\u021bi.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1124x750.jpg\" alt=\"Care alimente sunt bogate \u00een proteine?\" class=\"wp-image-355832\" style=\"width:843px;height:563px\" title=\"Care alimente sunt bogate \u00een proteine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_folosesc_proteinele\"><\/span>Cum se folosesc proteinele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil proteinele reprezint\u0103 una dintre <strong>cele mai versatile substan\u021be<\/strong> iar posibilit\u0103\u021bile folosirii sale sunt foarte variate.<\/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>Cel mai u\u0219or mod de a le consuma este<strong> s\u0103 le amesteca\u021bi cu ap\u0103.<\/strong> Astfel crea\u021bi o b\u0103utur\u0103 post-antrenament ideal\u0103 care va ajuta la repararea imediat\u0103 a mu\u0219chilor deteriora\u021bi.<\/li>\n\n\n\n<li>Dar, le pute\u021bi <strong>lapte de origine vegetal\u0103 sau animal\u0103<\/strong> \u0219i savura ca o b\u0103utur\u0103 cremoas\u0103 delicioas\u0103.<\/li>\n\n\n\n<li>Le pute\u021bi folosi pentru a prepara <strong>o delicioas\u0103 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-cafea-dalgona-imbogatita-cu-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>b\u0103utur\u0103 proteic\u0103 pe baz\u0103 de cafea (cafea Dalgona)<\/strong><\/a> care garantat v\u0103 va r\u0103cori \u00een zilele calde de var\u0103.<\/li>\n\n\n\n<li>Se pot ad\u0103uga \u00een <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/3-retete-sanatoase-de-smoothie-ciocolata-mar-sfecla-spanac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>smoothie <\/strong><\/a>pentru a crea o gustare nutritiv\u0103 care v\u0103 va oferi o senza\u021bie de sa\u021bietate mai lung\u0103.<\/li>\n\n\n\n<li>Le pute\u021bi folosi pentru a prepara<strong> delicioase <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-budinca-de-chia-si-nuca-de-cocos-cu-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>budinci <\/strong><\/a><strong>proteice&nbsp; sau <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-de-orez-pre-antrenament-rapid\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>porridge<\/strong><\/a> <strong>proteic.<\/strong><\/li>\n\n\n\n<li>Dar, proteinele pot fi folosite la fel de bine \u0219i la prepararea deserturilor. Ce spune\u021bi despre prepararea unei<strong> delicioase <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clafoutis-prajitura-franuzeasca-cu-cirese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pl\u0103cinte cu cire\u0219e<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-bomboane-proteice-de-ciocolata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bomboane de ciocolat\u0103<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tort-fara-coacere-cu-nuca-de-cocos-si-ganache-de-ciocolata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tort de cocos<\/strong><\/a><strong> sau <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-lava-cake-de-ciocolata-decorat-cu-fructe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lava cake de ciocolat\u0103<\/strong><\/a><strong>?&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Mai mult, proteinele nu \u00ee\u0219i au locul numai \u00een gust\u0103ri dulci. Dac\u0103 alege\u021bi o versiune f\u0103r\u0103 arom\u0103, o pute\u021bi folosi pentru a prepara un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pizza-proteica-cu-aluat-din-branza-proaspata-de-vaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>delicios aluat de pizza cu proteine<\/strong><\/a><strong>.&nbsp;<\/strong><\/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=\"Cand_sa_folositi_proteinele\"><\/span>C\u00e2nd s\u0103 folosi\u021bi proteinele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pentru a ad\u0103uga proteine de calitate la mesele regulate<\/li>\n\n\n\n<li>c\u00e2nd prepara\u021bi deserturi dulci la care vre\u021bi s\u0103 cre\u0219te\u021bi con\u021binutul de proteine<\/li>\n\n\n\n<li>ca atare, ca b\u0103utur\u0103 post-antrenament pentru a ajuta recuperarea<\/li>\n\n\n\n<li>ca gustare \u00een cazul \u00een care v\u0103 este foame \u0219i nu ave\u021bi timp s\u0103 preg\u0103ti\u021bi un preparat<\/li>\n\n\n\n<li>oric\u00e2nd trebuie s\u0103 cre\u0219te\u021bi aportul de proteine<\/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=\"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>Nu trebuie s\u0103 fi\u021bi un sportiv activ pentru a <b>face proteinele o parte regulat\u0103 din diet\u0103.<\/b> Din moment ce sunt o surs\u0103 concentrat\u0103 de proteine, v\u0103 pot ajuta<strong> s\u0103 v\u0103 sim\u021bi\u021bi mai plini dup\u0103 mese,<\/strong> s\u0103 lupta\u021bi \u00eempotriva poftei de dulce \u0219i <strong>chiar s\u0103 accelera\u021bi metabolismul.<\/strong> Deci nu sunt doar un ajutor excelent \u00een dezvoltarea masei musculare, ci \u0219i pentru a asigura un deficit caloric. Dac\u0103 \u00eent\u00e2lni\u021bi mituri conform c\u0103rora proteinele nu se adreseaz\u0103 femeilor deoarece \u00eengra\u0219\u0103, provoac\u0103 dezvoltare extrem\u0103 a masei musculare sau au un efect negativ asupra s\u0103n\u0103t\u0103\u021bii, <strong>s\u0103 nu le crede\u021bi. Nu ezita\u021bi s\u0103 savura\u021bi shake-ul proteic preferat<\/strong> sau s\u0103 le ad\u0103uga\u021bi \u00een preparatele favorite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi prietene care \u00eenc\u0103 nu folosesc proteine? Distribui\u021bi-le articolul nostru. Poate le va pl\u0103cea \u0219i lor.<\/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\/protein-for-women\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Women\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\/collagen\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCollagen\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>Proteinele nu se adreseaz\u0103 numai sportivilor de for\u021b\u0103. Acestea sunt o component\u0103 frecvent\u0103 a dietelor \u0219i pot ajuta cu pierderea \u00een greutate, dezvoltarea masei musculare \u0219i reducerea poftei de dulce. Afla\u021bi mai multe.<\/p>\n","protected":false},"author":100,"featured_media":355879,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6278,7130,6506,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-397994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-proteine-ro","9":"tag-proteine-pulbere","10":"tag-suplimente-nutritive","11":"tag-un-stil-de-viata-sanatos","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 schimb\u0103 proteinele corpul unei femei \u0219i ajut\u0103 cu pierderea \u00een greutate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sunt proteinele pentru femei \u0219i ce pot face? 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Faciliteaz\u0103 pierderea \u00een greutatea, sus\u021bine metabolismul, dezvoltarea masei musculare \u0219i reduce pofta de dulce.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-31T09:04:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-29T07:43:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-08T134640.510.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=\"Simona Svobodov\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=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Cum schimb\u0103 proteinele corpul unei femei \u0219i ajut\u0103 cu pierderea \u00een greutate?\",\"datePublished\":\"2022-10-31T09:04:54+00:00\",\"dateModified\":\"2024-05-29T07:43:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/\"},\"wordCount\":4197,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-08T134640.510.png\",\"keywords\":[\"proteine\",\"proteine pulbere\",\"suplimente nutritive\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Suplimente nutritive\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/\",\"name\":\"Cum schimb\u0103 proteinele corpul unei femei \u0219i ajut\u0103 cu pierderea \u00een greutate? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-08T134640.510.png\",\"datePublished\":\"2022-10-31T09:04:54+00:00\",\"dateModified\":\"2024-05-29T07:43:40+00:00\",\"description\":\"Sunt proteinele pentru femei \u0219i ce pot face? 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