{"id":420420,"date":"2023-02-21T14:03:52","date_gmt":"2023-02-21T13:03:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=420420"},"modified":"2023-05-05T13:14:17","modified_gmt":"2023-05-05T11:14:17","slug":"proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/","title":{"rendered":"Proteinele: func\u021biile lor \u00een organism, aportul recomandat, sursele alimentare \u0219i simptomele caren\u021belor"},"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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Din_ce_sunt_compuse_proteinele\" title=\"Din ce sunt compuse proteinele?\">Din ce sunt compuse proteinele?<\/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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Care_sunt_tipurile_de_aminoacizi\" title=\"Care sunt tipurile de aminoacizi?\">Care sunt tipurile de aminoacizi?<\/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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Tipuri_de_proteine_in_functie_de_continutul_lor_de_aminoacizi\" title=\"Tipuri de proteine \u00een func\u021bie de con\u021binutul lor de aminoacizi\">Tipuri de proteine \u00een func\u021bie de con\u021binutul lor de aminoacizi<\/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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Cum_difera_sursele_vegetale_de_proteine_de_cele_animale\" title=\"Cum difer\u0103 sursele vegetale de proteine de cele animale?\">Cum difer\u0103 sursele vegetale de proteine de cele animale?<\/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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Cum_sa_obtineti_destui_aminoacizi_esentiali_din_surse_de_proteine_%E2%80%8B%E2%80%8Bpe_baza_de_plante\" title=\"Cum s\u0103 ob\u021bine\u021bi destui aminoacizi esen\u021biali din surse de proteine \u200b\u200bpe baz\u0103 de plante?\">Cum s\u0103 ob\u021bine\u021bi destui aminoacizi esen\u021biali din surse de proteine \u200b\u200bpe baz\u0103 de plante?<\/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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Metabolismul_proteinelor_ce_fac_proteinele_in_organism\" title=\"Metabolismul proteinelor: ce fac proteinele \u00een organism?\">Metabolismul proteinelor: ce fac proteinele \u00een organism?<\/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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Functiile_proteinelor_in_organism\" title=\"Func\u021biile proteinelor \u00een organism\">Func\u021biile proteinelor \u00een organism<\/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\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Proteinele_si_pierderea_in_greutate\" title=\"Proteinele \u0219i pierderea \u00een greutate\">Proteinele \u0219i pierderea \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Ce_impact_au_proteinele_asupra_performantei_sportive\" title=\"Ce impact au proteinele asupra performan\u021bei sportive?\">Ce impact au proteinele asupra performan\u021bei sportive?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Alimente_bogate_in_proteine\" title=\"Alimente bogate \u00een proteine\">Alimente bogate \u00een proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Cate_proteine_este_indicat_sa_consumati_pe_zi\" title=\"C\u00e2te proteine este indicat s\u0103 consuma\u021bi pe zi?\">C\u00e2te proteine este indicat s\u0103 consuma\u021bi pe zi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Este_nevoie_sa_va_suplimentati_aportul_de_proteine\" title=\"Este nevoie s\u0103 v\u0103 suplimenta\u021bi aportul de proteine?\">Este nevoie s\u0103 v\u0103 suplimenta\u021bi aportul de proteine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Cand_este_indicat_sa_consumati_pulberi_proteice\" title=\"C\u00e2nd este indicat s\u0103 consuma\u021bi pulberi proteice?\">C\u00e2nd este indicat s\u0103 consuma\u021bi pulberi proteice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Care_sunt_riscurile_unui_aport_insuficient_de_proteine\" title=\"Care sunt riscurile unui aport insuficient de proteine\">Care sunt riscurile unui aport insuficient de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Este_daunator_aportul_excesiv_de_proteine\" title=\"Este d\u0103un\u0103tor aportul excesiv de proteine?\">Este d\u0103un\u0103tor aportul excesiv de proteine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Cum_sa_consumati_mai_multe_proteine_si_sa_satisfaceti_aportul_recomandat\" title=\"Cum s\u0103 consuma\u021bi mai multe proteine \u0219i s\u0103 satisface\u021bi aportul recomandat?\">Cum s\u0103 consuma\u021bi mai multe proteine \u0219i s\u0103 satisface\u021bi aportul recomandat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Ce_ar_trebui_sa_mananc_cand_am_probleme_cu_digerarea_anumitor_alimente\" title=\"Ce ar trebui s\u0103 m\u0103n\u00e2nc c\u00e2nd am probleme cu digerarea anumitor alimente?\">Ce ar trebui s\u0103 m\u0103n\u00e2nc c\u00e2nd am probleme cu digerarea anumitor alimente?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Ce_surse_de_proteine_sunt_cele_mai_bune_si_pe_care_sa_le_limitati\" title=\"Ce surse de proteine sunt cele mai bune \u0219i pe care s\u0103 le limita\u021bi?\">Ce surse de proteine sunt cele mai bune \u0219i pe care s\u0103 le limita\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dintre cei trei macronutrien\u021bi, care includ gr\u0103simi \u0219i carbohidra\u021bi, proteinele sunt probabil cele mai cunoscute, mai ales \u00een alimenta\u021bia sportiv\u0103 sau c\u00e2nd dorim s\u0103 pierdem \u00een greutate. Aten\u021bia se concentreaz\u0103 pe aceastea cu bun\u0103 dreptate, deoarece avem nevoie de ele nu doar pentru cre\u0219terea muscular\u0103, ci \u0219i la func\u021bionarea optim\u0103 a sistemului imunitar \u0219i regenerarea general\u0103 a organismului. Articolul de ast\u0103zi v\u0103 va spune care sunt celelalte beneficii ale acestora, ce efect au asupra s\u0103n\u0103t\u0103\u021bii \u0219i \u00een ce m\u0103sur\u0103 ar trebui s\u0103 le consuma\u021bi ideal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default 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>Proteinele sunt unul dintre cei trei <strong>macronutrien\u021bi<\/strong> din alimenta\u021bia uman\u0103, al\u0103turi de gr\u0103simi \u0219i carbohidra\u021bi. Deoarece este elementul de baz\u0103 al organismului, aportul s\u0103u regulat este esen\u021bial pentru s\u0103n\u0103tatea noastr\u0103. Acestea au rol nu numai \u00een dezvoltarea muscular\u0103 general cunoscut\u0103, ci \u0219i pentru formarea celulelor imunitare, enzime, hormoni \u0219i alte substan\u021be necesare. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spre deosebire de carbohidra\u021bi \u0219i gr\u0103simi, organismul uman <strong>nu este capabil s\u0103 creeze rezerve mai mari de proteine<\/strong>, a\u0219a c\u0103 aportul zilnic suficient este cu at\u00e2t mai important. <a href=\"https:\/\/gymbeam.ro\/aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Aminoacizii<\/strong><\/a> <strong>liberi<\/strong> (numi\u021bi \u0219i <strong>pool de aminoacizi<\/strong>) circul\u0103 \u00een organism \u0219i servesc ca rezerv\u0103 de urgen\u021b\u0103, \u00eens\u0103 cantitatea lor este limitat\u0103. \u00cen corpul unei persoane de 70 kg \u00een medie, acestea reprezint\u0103 aproximativ 2% din cantitatea total\u0103 de aminoacizi (aproximativ 200 g). <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform <em>Ghidurilor dietetice pentru americani pentru anii 2020\u2013\u20602025<\/em>, \u00een dieta ra\u021bional\u0103 medie a unei persoane obi\u0219nuite, proteinele ar trebui s\u0103 reprezinte <strong>10\u2013\u206035% din aportul total de energie zilnic<\/strong>&nbsp;(cu un aport de referin\u021b\u0103 de 2000 kcal, aceasta reprezint\u0103 50 \u2013175 g de proteine). Valoarea energetic\u0103 a&nbsp;<strong>1 g de protein\u0103 este de 4 kcal (17 kJ)<\/strong>, ca \u0219i \u00een cazul carbohidra\u021bilor, \u00een timp ce 1 g de gr\u0103sime are 9 kcal (37 kJ). Proteinele pot fi g\u0103site at\u00e2t \u00een produsele de origine animal\u0103, c\u00e2t \u0219i \u00een cele de origine vegetal\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sursele animale de proteine includ, spre exemplu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Carne \u0219i produse din carne<\/li><li><a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u0219te<\/a><\/li><li><a href=\"https:\/\/gymbeam.ro\/oua\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ou\u0103<\/a><\/li><li>Produse lactate<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sursele vegetale de proteine includ, spre exemplu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Leguminoase<\/strong><\/a> \u0219i produse derivate din acestea<\/li><li><a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cereale<\/strong><\/a><\/li><li><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nuci \u0219i semin\u021be<\/strong><\/a><\/li><li>\u00cenlocuitori de carne pe baz\u0103 de plante, cum ar fi <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a> sau \u201ecarne\u201d Robi<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i ambele grupe de alimente con\u021bin proteine, sursele animale sunt mai bune, deoarece au un<strong> profil nutri\u021bional superior.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg\" alt=\"Ce anume con\u021bine proteine\" class=\"wp-image-417316\" width=\"843\" height=\"563\" title=\"Ce anume con\u021bine proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Din_ce_sunt_compuse_proteinele\"><\/span>Din ce sunt compuse proteinele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Elementul de baz\u0103 al proteinelor sunt <strong>aminoacizii (AA)<\/strong>. Ace\u0219tia sunt interconecta\u021bi cu a\u0219a-numita <strong>leg\u0103tur\u0103 peptidic\u0103<\/strong> \u0219i formeaz\u0103 lan\u021buri numite <strong>peptide<\/strong>. Numai lan\u021burile cu un num\u0103r de aminoacizi mai mare de 100 sunt considerate <strong>proteine<\/strong>. Corpul uman are nevoie de doar <strong>20 de a\u0219a-numi\u021bi aminoacizi proteinogeni<\/strong> pentru a crea toate proteinele de care are nevoie pentru func\u021bionarea sa corect\u0103. Un num\u0103r at\u00e2t de mic este cu adev\u0103rat admirabil pentru c\u0103, dup\u0103 cum ve\u021bi descoperi mai jos, organismul folose\u0219te proteine \u00een nenum\u0103rate scopuri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a \u00een\u021belege mai bine, imagina\u021bi-v\u0103 lan\u021burile de proteine, de exemplu, ca diferite&nbsp;<strong>litere&nbsp;<\/strong>conectate \u00eentre ele printr-un <strong>\u0219ir<\/strong>. Literele reprezint\u0103&nbsp;<strong>aminoacizi individuali<\/strong>, \u00een timp ce \u0219irurile care \u00eei \u021bin \u00eempreun\u0103 sunt <strong>leg\u0103turile peptidice<\/strong> men\u021bionate mai sus. Aminoacizii pot fi uni\u021bi \u00een acest fel \u00een <strong>diverse combina\u021bii<\/strong>&nbsp;\u0219i formeaz\u0103&nbsp;<strong>lan\u021buri de diferite lungimi<\/strong>. Fiecare dintre versiunile create poate avea un rol diferit. De exemplu, un lan\u021b poate forma o enzim\u0103 care ajut\u0103 la digerarea alimentelor, \u00een timp ce altul poate face parte din masa muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u00cen func\u021bie de num\u0103rul de aminoacizi din lan\u021b, distingem:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Oligopeptide<\/strong> ce con\u021bin 2-10 aminoacizi.<\/li><li><strong>Polipeptide<\/strong> care sunt compuse din 11-100 de aminoacizi.<\/li><li><strong>Proteine proprii<\/strong> care sunt formate din <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> 100 de aminoacizi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_tipurile_de_aminoacizi\"><\/span>Care sunt tipurile de aminoacizi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cei&nbsp;<strong>20 de aminoacizi<\/strong> men\u021biona\u021bi importan\u021bi pentru via\u021ba noastr\u0103 sunt \u00eemp\u0103r\u021bi\u021bi \u00een mai multe grupuri. Organismul uman poate produce unele de la sine, \u00een timp ce altele trebuie ob\u021binute din alimenta\u021bie sau cu ajutorul direc\u021bionat al suplimentelor nutritive.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg\" alt=\"\" class=\"wp-image-417334\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\"><strong>1. Aminoacizi esen\u021biali (EAA)<\/strong><\/h3>\n\n\n\n<p>Corpul uman <strong>nu le poate produce<\/strong>&nbsp;\u0219i, prin urmare, trebuie s\u0103 le primeasc\u0103 sub form\u0103 de hran\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Aminoacizii esen\u021biali sunt:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Leucin\u0103<\/li><li>Izoleucin\u0103<\/li><li>Valin\u0103<\/li><li>Lizin\u0103<\/li><li>Metionin\u0103<\/li><li>Fenilalanin\u0103<\/li><li>Treonin\u0103<\/li><li>Triptofan<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interesant este c\u0103 leucina, izoleucina \u0219i valina sunt un tip de aminoacizi cunoscu\u021bi sub numele de <a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> (<em>Branched Chain Aminoacids<\/em>), care sunt utiliza\u021bi pe scar\u0103 larg\u0103 \u00een nutri\u021bia sportiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Aminoacizi neesen\u021biali<\/h3>\n\n\n\n<p><p><\/p><div class=\"wp-block-columns\">\r\n<div class=\"wp-block-column\">\r\n\r\nThe body&nbsp;<strong>can create them <\/strong>and is not so dependent on their intake from outside sources. They are the result of the transformation of essential amino acids or get created during various processes of decomposition of body proteins.\r\n\r\n<\/div>\r\n<\/div><\/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\">Aminoacizii neesen\u021biali includ:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Alanin\u0103<\/li><li>Asparagin\u0103<\/li><li>Cistein\u0103<\/li><li><a href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glutamin\u0103<\/a><\/li><li>Glicin\u0103<\/li><li>Acid aspartic<\/li><li>Acid glutamic <\/li><li>Prolin\u0103<\/li><li>Serin\u0103<\/li><li>Tirozin\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>3. Aminoacizi semi-esen\u021biali (condi\u021bional esen\u021biali).<\/strong><\/h3>\n\n\n\n<p>Acestea sunt cele pe care oamenii trebuie s\u0103 le consume sub form\u0103 de hran\u0103 numai <strong>\u00een anumite perioade ale vie\u021bii<\/strong> (spre exemplu, \u00een copil\u0103rie). <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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\">Aminoacizii semi-esen\u021biali includ:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.ro\/arginina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Arginin\u0103<\/a><\/li><li>Histidin\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4000,5075,28324,28689,48496,59914\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipuri_de_proteine_in_functie_de_continutul_lor_de_aminoacizi\"><\/span>Tipuri de proteine \u00een func\u021bie de con\u021binutul lor de aminoacizi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu men\u021bion\u0103m degeaba diferite tipuri de aminoacizi. <strong>Aminoacizii esen\u021biali \u0219i neesen\u021biali<\/strong> se g\u0103sesc \u00een alimente bogate \u00een proteine \u00een diferite <strong>propor\u021bii<\/strong> \u0219i <strong>combina\u021bii<\/strong> care au un impact asupra <strong>calit\u0103\u021bii<\/strong> proteinei \u00een sine.<\/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><strong>Proteinele complete<\/strong> sunt cele care con\u021bin aminoacizi esen\u021biali \u00een cantitate \u0219i raport optim. Acestea satisfac cel mai bine <strong>nevoile corpului uman<\/strong>. Acestea includ \u00een principal alimente de origine animal\u0103 \u0219i unele surse vegetale, cum ar fi soia, <a href=\"https:\/\/gymbeam.ro\/bio-naut-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u0103utul<\/a>&nbsp;sau <a href=\"https:\/\/gymbeam.ro\/quinoa-neagra-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>.<\/li><li><strong>Proteinele incomplete<\/strong> nu au o cantitate echilibrat\u0103 de aminoacizi esen\u021biali, ceea ce le reduce calitatea. Majoritatea alimentelor vegetale sunt considerate surse incomplete.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_difera_sursele_vegetale_de_proteine_de_cele_animale\"><\/span>Cum difer\u0103 sursele vegetale de proteine de cele animale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>At\u00e2t produsele vegetale, c\u00e2t \u0219i cele de origine animal\u0103 pot fi bogate \u00een proteine. Cu toate acestea, \u00een general, este adev\u0103rat c\u0103 cele animale sunt de o  calitate mai bun\u0103 dec\u00e2t cele vegetale, deoarece au un <strong>spectru mai potrivit de aminoacizi esen\u021biali<\/strong> pentru nevoile organismului uman. Cu toate acestea, asta nu \u00eenseamn\u0103 c\u0103 alimentele vegetale nu con\u021bin deloc unii dintre ace\u0219ti aminoacizi. Cele mai multe dintre ele se g\u0103sesc \u00een fiecare surs\u0103 de proteine vegetale, dar \u00een <strong>cantit\u0103\u021bi insuficiente<\/strong>. Ace\u0219ti aminoacizi lips\u0103 sunt numi\u021bi <strong>aminoacizi limitatori<\/strong>. Din fericire, fiec\u0103rui grup de alimente vegetale \u00eei lipsesc aminoacizi diferi\u021bi, a\u0219adar, cu o combina\u021bie adecvat\u0103 de surse de plante, pute\u021bi elimina aceast\u0103 problem\u0103. De exemplu, <strong>cerealelor&nbsp;<\/strong>le lipse\u0219te aminoacidul&nbsp;<strong>lizin\u0103<\/strong>, \u00een timp ce <strong>leguminoaselor<\/strong> le lipse\u0219te <strong>metionina<\/strong>. Combin\u00e2ndu-le, pute\u021bi crea un spectru AA corespunz\u0103tor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un con\u021binut echilibrat de EAA este important, \u00een principal, deoarece proteinele cu <strong>raportul lor optim sunt mai bine utilizate<\/strong> \u00een organism (transformare mai u\u0219oar\u0103 \u00een proteine musculare etc.). <span class=\"tadv-color\" style=\"color: #ff6600\">[7,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, este important de men\u021bionat \u0219i faptul c\u0103 sursele vegetale difer\u0103 \u0219i de sursele animale prin <strong>nivelul de absorb\u021bie mai mic<\/strong>. Con\u021bin <strong>substan\u021be antinutri\u021bionale<\/strong> care pot reduce capacitatea de absorb\u021bie a proteinelor lor. Din fericire, pute\u021bi atenua par\u021bial acest dezavantaj cu ceva magie \u00een buc\u0103t\u0103rie. Astfel, pute\u021bi reduce cantitatea de substan\u021be anti-nutri\u021bionale, de exemplu, prin <strong>a pune \u00een ap\u0103<\/strong> alimentele \u00eenainte de a le g\u0103ti (arunca\u021bi apa mai apoi), prin <strong>\u00eencol\u021bire<\/strong> sau chiar prin <strong>g\u0103titul<\/strong> \u00een sine. <span style=\"color: #ff6600\" class=\"tadv-color\">[15,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg\" alt=\"Surse de proteine pe baz\u0103 de plante\" class=\"wp-image-417367\" width=\"843\" height=\"563\" title=\"Surse de proteine pe baz\u0103 de plante\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_obtineti_destui_aminoacizi_esentiali_din_surse_de_proteine_%E2%80%8B%E2%80%8Bpe_baza_de_plante\"><\/span>Cum s\u0103 ob\u021bine\u021bi destui aminoacizi esen\u021biali din surse de proteine \u200b\u200bpe baz\u0103 de plante?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Con\u021binutul insuficient de aminoacizi esen\u021biali din <strong>alimentele vegetale<\/strong> este motivul pentru care se recomand\u0103 s\u0103 v\u0103 planifica\u021bi corect alimenta\u021bia, \u00een special persoanelor a c\u0103ror alimenta\u021bie se <strong>bazeaz\u0103<\/strong> pe ace\u0219tia. Dieta unei astfel de persoane ar trebui s\u0103 con\u021bin\u0103 zilnic un <strong>spectru variat de alimente vegetale<\/strong> pentru a acoperi nevoia de to\u021bi aminoacizii esen\u021biali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru se poate realiza, spre exemplu, prin combinarea <strong>cerealelor \u0219i leguminoaselor<\/strong>, deoarece aceste grupe de alimente se completeaz\u0103 reciproc \u00een con\u021binutul de AA esen\u021biali. Totu\u0219i, asta nu \u00eenseamn\u0103 c\u0103 este necesar s\u0103 ave\u021bi ambele grupuri \u00eentr-o singur\u0103 mas\u0103 (de\u0219i este cea mai practic\u0103 \u0219i ideal\u0103). Trebuie doar s\u0103 v\u0103 asigura\u021bi c\u0103 aportul este suficient <strong>pe parcursul \u00eentregii zile<\/strong>. Acest lucru se aplic\u0103 \u00een special <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>veganilor<\/strong><\/a>, deoarece vegetarienii consum\u0103 produse lactate (sau pe\u0219te, ou\u0103), care sunt surse complete de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum s\u0103 combina\u021bi sursele de proteine \u200b\u200bpe baz\u0103 de plante?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Surs\u0103<\/th><th>Aminoacizi care lipsesc<\/th><th><strong>Cu ce tipuri de alimente s\u0103 le combina\u021bi pentru a suplimenta aminoacidul lips\u0103?<\/strong><\/th><\/tr><\/thead><tbody><tr><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Cereale<\/td><td>Lizin\u0103, Treonin\u0103<\/td><td>Leguminoase<\/td><\/tr><tr><td>Leguminoase<\/td><td>Metionin\u0103<\/td><td>Cereale, nuci, semin\u021be<\/td><\/tr><tr><td>Nuci \u0219i semin\u021be<\/td><td>Lizin\u0103<\/td><td>Leguminoase<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum se determin\u0103 calitatea proteinelor?<\/h3>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, calitatea proteinelor variaz\u0103. Nu v\u0103 face\u021bi griji totu\u0219i, exist\u0103 mai multe metode de a v\u0103 da seama de acest lucru.<\/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><strong>Valoarea biologic\u0103<\/strong> monitorizeaz\u0103 capacitatea de utilizare a proteinelor \u00een func\u021bie de c\u00e2t de mult <strong>azot<\/strong> este excretat din organism. Acest lucru se datoreaz\u0103 faptului c\u0103 proteinele con\u021bin azot, iar aceast\u0103 metod\u0103 se bazeaz\u0103 pe ideea c\u0103 proteinele din care provine azotul excretat au fost folosite \u00een organism pentru a crea proteine. Cu toate acestea, aceasta este o m\u0103sur\u0103 relativ imprecis\u0103, deoarece proteinele pot fi folosite, spre exemplu, ca surs\u0103 de energie sau \u00een alte scopuri. Alimentele cu cea mai mare valoare biologic\u0103 sunt <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele din zer<\/a>&nbsp;\u0219i ou\u0103le. <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/li><li><strong>Scorul de aminoacizi (AAS)&nbsp;<\/strong>compar\u0103 con\u021binutul de aminoacizi esen\u021biali din proteina monitorizat\u0103 cu&nbsp;<strong>proteina de referin\u021b\u0103<\/strong>, care este definit\u0103 de Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii (OMS). \u00cen acest clasament, proteinele pot atinge valori de 0-\u20601 \u0219i indic\u0103 c\u00e2t de bun\u0103 este fiecare surs\u0103 de proteine. <strong>Ou\u0103le<\/strong> \u0219i <strong>laptele<\/strong> sunt printre cele de cea mai bun\u0103 calitate. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/li><li>\u00cen afar\u0103 de cantitatea de aminoacizi esen\u021biali, se poate m\u0103sura \u0219i <strong>digestibilitatea<\/strong> acestora, care se face prin metoda <strong>PDCAAS<\/strong> (<strong>Protein Digestibility-Corrected Amino Acid Score<\/strong>). \u0218i aici proteinele pot atinge valori de 0-\u20601. Valoare mai mare = <strong>calitate superioar\u0103<\/strong> \u0219i <strong>digestibilitate mai bun\u0103<\/strong> a proteinei. Printre cele mai bune surse din acest punct de vedere sunt <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinele din zer<\/strong><\/a>&nbsp;sau <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ou\u0103le<\/strong><\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[11,22]<\/span><\/li><li><strong>Metoda DIAAS (Digestible Indispensable Amino Acid Score)&nbsp;<\/strong>\u021bine cont de&nbsp;<strong>digestibilitatea proteinelor din intestinul sub\u021bire<\/strong>. Se presupune c\u0103 numai proteinele absorbite \u00een acest mod sunt folosite pentru crearea proteinelor corpului. Proteinele din zer, laptele \u0219i ou\u0103le continu\u0103 s\u0103 de\u021bin\u0103 pozi\u021biile de lider. <span style=\"color: #ff6600\" class=\"tadv-color\">[9,23]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg\" alt=\"Zerul este una dintre cele mai bune surse de proteine\" class=\"wp-image-417404\" width=\"843\" height=\"563\" title=\"Zerul este una dintre cele mai bune surse de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-2048x1366.jpg 2048w\" 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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolismul_proteinelor_ce_fac_proteinele_in_organism\"><\/span>Metabolismul proteinelor: ce fac proteinele \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Digestia proteinelor \u00eencepe deja \u00een <strong>stomac<\/strong>. Celulele stomacului produc a\u0219a-numitul <strong>pepsinogen, care este ulterior transformat \u00een enzima pepsin\u0103<\/strong> datorit\u0103 acidului clorhidric gastric, care \u00eencepe s\u0103 \u00eempart\u0103 lan\u021burile de proteine \u00een sec\u021biuni mai scurte. Pepsina \u00ee\u0219i pierde abilit\u0103\u021bile atunci c\u00e2nd, \u00eempreun\u0103 cu con\u021binutul par\u021bial digerat din stomac, ajunge \u00een tractul digestiv, \u0219i anume \u00een <strong>intestinul sub\u021bire<\/strong>. Acolo, enzimele digestive ale <strong>sucului pancreatic<\/strong> (de exemplu, tripsina, chimotripsina sau elastaza) preiau \u0219i \u00eempart lan\u021burile (polipeptidele) \u00een oligopeptide mai scurte. Acestea sunt apoi \u00eemp\u0103r\u021bite \u00een cele mai mici unit\u0103\u021bi de enzimele stocate \u00een mucoasa intestinal\u0103 &#8211; <strong>dipeptide<\/strong>, <strong>tripeptide<\/strong> \u0219i <strong>aminoacizi individuali<\/strong> care sunt absorbi\u021bi treptat \u00een fluxul sanguin.&nbsp;<span class=\"tadv-color\" 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>Aminoacizii care sunt absorbi\u021bi \u00een s\u00e2nge sunt utiliza\u021bi \u00een mai multe scopuri. Unele dintre ele sunt folosite pentru&nbsp;<strong>crearea de noi proteine<\/strong>&nbsp;(de exemplu, \u00een timpul cre\u0219terii, regener\u0103rii \u021besuturilor etc.). Altele sunt folosite, spre exemplu, pentru a crea&nbsp;<strong>substan\u021be neproteice<\/strong>, cum ar fi aminele biogene sau <a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatina<\/a>. Unii aminoacizi sunt folosi\u021bi \u0219i ca <strong>surs\u0103 de energie<\/strong> dac\u0103 alte surse de energie (gr\u0103simi, carbohidra\u021bi) sunt epuizate. Apoi, a\u0219a-numi\u021bii aminoacizi glucogenici pot fi transforma\u021bi \u00een glucoz\u0103. Aminoacizii cu lan\u021b ramificat (<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>) pot func\u021biona \u0219i ca o surs\u0103 rapid\u0103 de energie, de exemplu \u00een timpul performan\u021bei sportive. <span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Functiile_proteinelor_in_organism\"><\/span>Func\u021biile proteinelor \u00een organism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele au <strong>nenum\u0103rate func\u021bii<\/strong> \u00een organism. Poate c\u0103 to\u021bi cei care au fost vreodat\u0103 interesa\u021bi de nutri\u021bie \u0219tiu c\u0103 acest nutrient este necesar pentru dezvoltarea \u0219i men\u021binerea masei musculare. Totu\u0219i, aceasta nu este singura sa func\u021bie. De fapt, ar fi destul de dificil s\u0103 g\u0103sim un proces \u00een care proteinele s\u0103 nu joace m\u0103car un rol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg\" alt=\"Efectul proteinelor asupra s\u0103n\u0103t\u0103\u021bii\" class=\"wp-image-417422\" title=\"Efectul proteinelor asupra s\u0103n\u0103t\u0103\u021bii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK.jpg 1395w\" 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=\"is-style-default wp-block-heading\">Efectul proteinelor asupra s\u0103n\u0103t\u0103\u021bii generale<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Proteinele sunt&nbsp;<strong>materialul de baz\u0103 de construc\u021bie<\/strong>&nbsp;al tuturor \u021besuturilor \u0219i organelor. Ele formeaz\u0103 nu numai <strong>masa muscular\u0103, oase, piele, tendoane, ligamente<\/strong> etc. \u00cen aceste p\u0103r\u021bi ale corpului se g\u0103se\u0219te <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/colagen\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">colagen<\/a>, care reprezint\u0103 aproape o treime din toate proteinele din organism.<\/li><li>Deoarece proteinele sunt con\u021binute \u00een toate p\u0103r\u021bile men\u021bionate ale corpului uman, acestea sunt, de asemenea, necesare pentru <strong>cre\u0219terea<\/strong>&nbsp;\u0219i&nbsp;<strong>dezvoltarea<\/strong> acestuia.<\/li><li>F\u0103r\u0103 proteine,&nbsp;procesele&nbsp;de <strong>regenerare<\/strong> (spre exemplu, masa muscular\u0103 dup\u0103 performan\u021ba sportiv\u0103), precum \u0219i <strong>vindecarea leziunilor dup\u0103 o accidentare<\/strong>, nu ar fi posibile.<\/li><li>Proteinele conduc chiar \u0219i la diferite reac\u021bii biochimice importante. Acest lucru se datoreaz\u0103 faptului c\u0103 <strong>enzimele<\/strong> responsabile pentru aceasta sunt \u00een mare parte proteine. De exemplu, acestea particip\u0103 la generarea de energie \u00een interiorul celulelor. Cu toate acestea, joac\u0103 \u0219i roluri importante \u00een afara celulelor, spre exemplu ca <strong>enzime digestive<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/li><li>De asemenea, <strong>sistemul imunitar<\/strong>&nbsp;sau&nbsp;<strong>coagularea<\/strong> <strong>s\u00e2ngelui<\/strong> nu ar func\u021biona corect f\u0103r\u0103 proteine.<\/li><li><span style=\"text-align: inherit\">Proteinele ajut\u0103, de asemenea, la transportul de informa\u021bii \u00eentre diferite zone ale corpului. Rolul curierilor, care asigur\u0103 acest transfer de informa\u021bii, este \u00eendeplinit de substan\u021be numite&nbsp;<strong>hormoni<\/strong>. Majoritatea hormonilor sunt forma\u021bi din <strong>proteine<\/strong> \u0219i <strong>polipeptide<\/strong>. <\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[3,13]<\/span><\/li><li><div class=\"wp-block-columns\"> Proteinele au \u0219i rolul de a transporta substan\u021bele nutritive \u00een \u00eentregul organism. F\u0103r\u0103 ele, organismul nu ar fi capabil s\u0103 transporte oxigen sau s\u0103 duc\u0103 zah\u0103rul sau colesterolul din s\u00e2nge c\u0103tre celule. <strong><span style=\"font-weight: 400;\">&nbsp; <\/span><\/strong><\/div><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteinele_si_pierderea_in_greutate\"><\/span>Proteinele \u0219i pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele joac\u0103&nbsp;un <strong>rol de ne\u00eenlocuit<\/strong> \u00een pierderea \u00een greutate. Nu este o coinciden\u021b\u0103 c\u0103 <strong>multe diete<\/strong> se bazeaz\u0103 pe ele, inclusiv cele bogate \u00een proteine care promit miracole. Cu toate acestea, nu \u00eencerc\u0103m s\u0103 v\u0103 \u00eencuraj\u0103m s\u0103 pierde\u021bi \u00een greutate \u00eentr-un asemenea mod. Aceste diete sunt de obicei eficiente ini\u021bial, dar devin nesustenabile pe termen lung \u0219i duc la un efect yo-yo. Din fericire, \u00eens\u0103, proteinele au un <strong>efect pozitiv asupra pierderii \u00een greutate<\/strong> chiar \u0219i atunci c\u00e2nd fac parte dintr-o <strong>alimenta\u021bie echilibrat\u0103<\/strong> <strong>pentru pierderea \u00een greutate f\u0103r\u0103 nicio extrem\u0103<\/strong>. Care sunt beneficiile?<\/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>Aportul suficient de proteine sus\u021bine dezvoltarea masei musculare. Scopul pierderii \u00een greutate ar trebui, \u00een mod ideal, s\u0103 fie de a <strong>reduce cantitatea de gr\u0103sime corporal\u0103<\/strong> \u0219i de a <strong>men\u021bine<\/strong> sau de a <strong>construi mu\u0219chii<\/strong> (ceea ce este posibil chiar \u0219i cu un deficit caloric, dar nu f\u0103r\u0103 un aport suficient de proteine \u0219i antrenament de for\u021b\u0103). F\u0103r\u0103 proteine, aceste schimb\u0103ri sunt pur \u0219i simplu imposibile.<\/li><li><span style=\"text-align: inherit\"><strong>Masa muscular\u0103<\/strong>, care datorit\u0103 proteinelor poate fi men\u021binut\u0103 sau chiar dezvoltat\u0103, consum\u0103 destul de <strong>mult\u0103 energie<\/strong>. Cu c\u00e2t ave\u021bi mai mul\u021bi mu\u0219chi, cu at\u00e2t arde\u021bi mai mult\u0103 energie doar men\u021bin\u00e2nd func\u021biile vitale ale corpului. Cu alte cuvinte, ave\u021bi o <strong>rat\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-accelerati-metabolismul-si-sa-ardeti-mai-mult\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">metabolic\u0103<\/a> bazal\u0103 mai mare<\/strong>. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li><li>Proteinele au <strong>cel mai mare efect termic<\/strong> dintre to\u021bi nutrien\u021bii. Aceasta \u00eenseamn\u0103 c\u0103 <strong>arde\u021bi cea mai mare energie atunci c\u00e2nd le digera\u021bi<\/strong>. Aceast\u0103 cantitate reprezint\u0103 p\u00e2n\u0103 la 20-30% din aportul total de energie din proteine. De la 100 kcal sub form\u0103 de proteine, ve\u021bi folosi aproximativ 70-80 kcal, \u00een func\u021bie de tipul de protein\u0103.<\/li><li>Aportul de proteine afecteaz\u0103, de asemenea, <strong>apetitul<\/strong>, probabil din cauza efectului asupra func\u021biei hormonilor care trimit notific\u0103ri de sa\u021bietate c\u0103tre creier, cum ar fi colecistochinina sau peptida asem\u0103n\u0103toare glucagonului 1 (GLP-1). Proteinele au <strong>cea mai mare capacitate de sa\u021bietate<\/strong>&nbsp;dintre to\u021bi macronutrien\u021bii. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,19]<\/span><\/li><li>O cantitate suficient\u0103 de proteine \u00een alimenta\u021bie ajut\u0103 astfel la <strong>prevenirea foametei<\/strong> chiar \u0219i cu un aport energetic redus, care este necesar pentru a pierde \u00een greutate cu succes.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteinele <strong>reduc, de asemenea, indicele glicemic al alimentelor<\/strong>. Aceasta \u00eenseamn\u0103 c\u0103 \u00eencetinesc <strong>absorb\u021bia carbohidra\u021bilor din intestin \u00een s\u00e2nge<\/strong>, \u00eencetinind astfel cre\u0219terea zah\u0103rului din s\u00e2nge dup\u0103 mas\u0103. Acesta este modul \u00een care previn <strong>fluctua\u021biile bru\u0219te ale nivelului de zah\u0103r din s\u00e2nge (glicemie)<\/strong>, care sunt asociate cu <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pofte frecvente de dulce<\/strong><\/a>.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg\" alt=\"Cum v\u0103 pot ajuta proteinele s\u0103 sl\u0103bi\u021bi?\" class=\"wp-image-417452\" width=\"843\" height=\"562\" title=\"Cum v\u0103 pot ajuta proteinele s\u0103 sl\u0103bi\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-2048x1365.jpg 2048w\" 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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_impact_au_proteinele_asupra_performantei_sportive\"><\/span>Ce impact au proteinele asupra performan\u021bei sportive?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 atinge\u021bi obiectivele fitness, sportul \u0219i alimenta\u021bia corespunz\u0103toare ar trebui s\u0103 mearg\u0103 m\u00e2n\u0103 \u00een m\u00e2n\u0103. Proteinele joac\u0103 aici un rol de ne\u00eenlocuit, mai ales \u00een cazul <strong>sporturilor de for\u021b\u0103<\/strong>. Cu toate acestea, ajut\u0103 \u0219i \u00een cazul sporturilor de rezisten\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Proteinele \u0219i antrenamentul de for\u021b\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Un aport de proteine alese corect permite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>dezvoltarea masei musculare<\/strong><\/a>. Cantitatea optim\u0103 a acestuia depinde de <strong>tipul de activitate sportiv\u0103<\/strong> \u0219i de <strong>frecven\u021ba \u0219i intensitatea<\/strong> acesteia, precum \u0219i de <strong>compozi\u021bia corporal\u0103<\/strong> \u0219i <strong>obiectivele<\/strong> sportivului. Cu toate acestea, regula general\u0103 este s\u0103 consuma\u021bi <strong>mai multe proteine pentru a construi noi mu\u0219chi pentru a-i men\u021bine pe cei pe care \u00eei ave\u021bi deja<\/strong>. Dar nu uita\u021bi c\u0103 proteinele nu sunt singurul nutrient important pentru acest lucru. Un aport optim de <strong>carbohidra\u021bi, gr\u0103simi \u0219i al\u021bi nutrien\u021bi este, de asemenea, important<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10,26]<\/span><\/li><li><strong>Dou\u0103 procese au loc \u00een mod constant<\/strong> \u00een organism &#8211; <strong>Sinteza<\/strong> proteinelor (Muscle Protein Synthesis) \u0219i <strong>descompunerea<\/strong> proteinelor (Muscle Protein Breakdown). Aceste dou\u0103 procese <strong>concureaz\u0103<\/strong> \u00eentre ele \u0219i depinde de voi \u00een ce direc\u021bie \u00eenclina\u021bi balan\u021ba. Dac\u0103 absorbi\u021bi o <strong>cantitate suficient\u0103 de proteine \u0219i energie<\/strong>&nbsp;\u0219i v\u0103 sus\u021bine\u021bi masa muscular\u0103 prin&nbsp;<strong>antrenamente de for\u021b\u0103<\/strong>, pute\u021bi preveni descompunerea proteinelor \u0219i pute\u021bi sus\u021bine crearea acestora. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li><li><strong>Aportul optim de proteine ajut\u0103, de asemenea, la protejarea masei musculare<\/strong>. \u00cen urma performan\u021bei sportive intense, \u00een timpul unui deficit caloric sau, spre exemplu, \u00een timpul unei boli, proteinele din mu\u0219chi pot fi folosite ca <strong>surs\u0103 de energie<\/strong>. Cu toate acestea, cu c\u00e2t ob\u021bine\u021bi mai multe proteine din alimenta\u021bie, cu at\u00e2t ve\u021bi pierde mai pu\u021bine proteine din mu\u0219chi. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li><li>Proteinele sunt, de asemenea, esen\u021biale pentru <strong>regenerarea muscular\u0103<\/strong>. Dup\u0103 exerci\u021bii fizice, mu\u0219chii nu numai c\u0103 sunt regenera\u021bi, dar pot deveni \u0219i mai mari \u0219i mai puternici prin acest proces. Proteinele servesc ca material de construc\u021bie \u00een aceast\u0103 refacere a masei musculare. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li><li>Proteinele au un rol important \u0219i \u00een alte \u021besuturi. Sportul este solicitant nu numai pentru mu\u0219chi, ci \u0219i pentru <strong>oase, tendoane,&nbsp;ligamente<\/strong> etc. O cantitate corespunz\u0103toare de proteine din alimenta\u021bie ajut\u0103 la men\u021binerea acestor p\u0103r\u021bi ale corpului \u00een stare bun\u0103 \u0219i ajut\u0103 la <strong>vindecarea lor dup\u0103 o leziune.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg\" alt=\"Proteinele \u0219i antrenamentul de for\u021b\u0103\" class=\"wp-image-417470\" width=\"843\" height=\"562\" title=\"Proteinele \u0219i antrenamentul de for\u021b\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-2048x1365.jpg 2048w\" 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<h3 class=\"is-style-default wp-block-heading\">2. Proteinele \u0219i antrenamentul de rezisten\u021b\u0103<\/h3>\n\n\n\n<p>Unele dintre efectele proteinelor men\u021bionate mai sus sunt valabile \u0219i pentru sporturile de rezisten\u021b\u0103. Atle\u021bii, bicicli\u0219tii \u0219i al\u021bi sportivi de rezisten\u021b\u0103 vor aprecia \u00een special efectul proteinelor asupra <strong>regener\u0103rii<\/strong> \u0219i&nbsp;<strong>protej\u0103rii masei musculare \u00een timpul exerci\u021biilor fizice<\/strong>. Chiar dac\u0103 consumul de proteine din timpul activit\u0103\u021bii probabil nu sus\u021bine performan\u021ba \u00een sine, acesta poate <strong>ajuta la reducerea descompunerii proteinelor musculare ca urmare a exerci\u021biilor fizice intense<\/strong>. De asemenea, poate ajuta la<strong> regenerarea muscular\u0103 dup\u0103 efort<\/strong>, similar cu ceea ce se \u00eent\u00e2mpl\u0103 \u00een sporturile de for\u021b\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alimente_bogate_in_proteine\"><\/span>Alimente bogate \u00een proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, proteinele pot fi ob\u021binute at\u00e2t din alimente&nbsp;de origine <strong>animal\u0103<\/strong>, c\u00e2t \u0219i&nbsp;de origine <strong>vegetal\u0103<\/strong>. Cu toate acestea, grupurile individuale de alimente difer\u0103 \u00een ceea ce prive\u0219te <strong>cantitatea de proteine<\/strong> \u0219i <strong>calitatea<\/strong> acesteia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Alimente de origine animal\u0103<\/h3>\n\n\n\n<p>Aceste surse de proteine sunt \u00een general considerate ca fiind <strong>complete<\/strong> datorit\u0103 raportului optim \u0219i cantit\u0103\u021bii de aminoacizi esen\u021biali. \u00cen medie, c\u00e2te proteine con\u021bin alimentele individuale \u0219i grupurile de alimente?<\/p>\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 caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Grupul de alimente<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Con\u021binutul mediu de proteine la 100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Carne<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td>\u0218unc\u0103 (cel pu\u021bin 90% carne)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td>Pe\u0219te<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td>Ou\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td>Produse lactate<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134 g<\/td><\/tr><tr><td>Br\u00e2nzeturi<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Alimente de origine vegetal\u0103<\/h3>\n\n\n\n<p>Deoarece alimentele vegetale nu sunt perfecte \u00een ceea ce prive\u0219te aminoacizii esen\u021biali, acestea sunt \u00een general considerate <strong>incomplete<\/strong>. Cu toate acestea, exist\u0103 excep\u021bii care se apropie de sursele de proteine animale \u00een ceea ce prive\u0219te con\u021binutul de aminoacizi. Acestea includ, spre exemplu, <strong>soia<\/strong>, <strong>n\u0103ut&nbsp;<\/strong>\u0219i&nbsp;<strong>pseudocereale<\/strong> (amarant, quinoa). <span style=\"color: #ff6600;text-align: inherit\">[15]<\/span><\/p>\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>Grupul de alimente<\/th><th>Con\u021binutul mediu de proteine la 100 g<\/th><\/tr><\/thead><tbody><tr><td>Leguminoase<\/td><td>20 g<\/td><\/tr><tr><td>Pseudocereale<\/td><td>15 g<\/td><\/tr><tr><td>Cereale<\/td><td>13 g<\/td><\/tr><tr><td>Nuci \u0219i semin\u021be<\/td><td>15\u201320 g<\/td><\/tr><tr><td>Alternative la carne (tofu, tempeh, seitan, carne robi etc.)<\/td><td>15\u201325 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 ad\u0103uga\u021bi noi alimente proteice \u00een alimenta\u021bia voastr\u0103, inspira\u021bi-v\u0103 din articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=395819\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Alimente ce faciliteaz\u0103 ad\u0103ugarea de proteine \u00een alimenta\u021bie.<\/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=\"is-style-default wp-block-heading\">Urm\u0103toarele articole v\u0103 pot ajuta s\u0103 descoperi\u021bi sursele de proteine \u200b\u200bpe baz\u0103 de plante:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Care sunt cele mai bune surse de proteine vegetale \u0219i de ce s\u0103 le include\u021bi \u00een alimenta\u021bia voastr\u0103?<\/strong><\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/\"><strong>Alternative la carne pe baz\u0103 de plante: care sunt cele mai bune, c\u00e2te proteine con\u021bin \u0219i pot \u00eenlocui acestea complet carnea?<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_proteine_este_indicat_sa_consumati_pe_zi\"><\/span>C\u00e2te proteine este indicat s\u0103 consuma\u021bi pe zi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele reprezint\u0103, \u00een general, <strong>10-35% din aportul nostru zilnic de energie<\/strong>. Cu toate acestea, nu exist\u0103 o recomandare exact\u0103 care s\u0103 se aplice tuturor, deoarece aportul de proteine este foarte <strong>individual<\/strong> \u0219i depinde de mul\u021bi factori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Nevoia de proteine depinde de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>V\u00e2rst\u0103<\/li><li>Starea de s\u0103n\u0103tate<\/li><li>Cantitatea de mas\u0103 muscular\u0103<\/li><li>Activitatea fizic\u0103<\/li><li>Tipul de activitate fizic\u0103<\/li><li>Frecven\u021ba \u0219i intensitatea exerci\u021biilor fizice<\/li><li>Obiective (sc\u0103derea \u00een greutate, dezvoltarea masei musculare, men\u021binerea greut\u0103\u021bii etc.)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg\" alt=\"\" class=\"wp-image-417195\" width=\"843\" height=\"562\" title=\"How much protein should you consume daily?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Dac\u0103 nu dori\u021bi s\u0103 v\u0103 face\u021bi griji cu privire la anumite cifre, <strong>utiliza\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">calculatorul nostru online<\/a>&nbsp;<\/strong>pentru a calcula aportul recomandat de energie \u0219i cantitatea de nutrien\u021bi. Cu toate acestea, dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre acest subiect, continua\u021bi s\u0103 v\u0103 documenta\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Recomandarea de baz\u0103 spune c\u0103 toat\u0103 lumea ar trebui s\u0103 consume cel pu\u021bin <strong>0,8 g de proteine\/kg greutate corporal\u0103 pe zi. Cu toate acestea, cantitatea de 1 g de proteine\/kg greutate corporal\u0103<\/strong> pare a fi mai potrivit\u0103. Pentru o femeie care c\u00e2nt\u0103re\u0219te 60 kg, aceasta reprezint\u0103 un aport zilnic de <strong>60 g de proteine<\/strong>. Totu\u0219i, aceasta este o cantitate care ar putea fi suficient\u0103 pentru o persoan\u0103 care, \u00een general, nu se mi\u0219c\u0103 prea mult, nu face sport \u0219i nu duce un stil de via\u021b\u0103 activ. <span style=\"color: #ff6600\">[10,12,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste date sunt diferite pentru persoanele<strong> mai active din punct de vedere fizic<\/strong> sau care <strong>fac sport \u00een mod reglat<\/strong>. \u00cen acest caz, cantitatea recomandat\u0103 cre\u0219te p\u00e2n\u0103 la&nbsp;<strong>1,4-2 g\/kg greutate<\/strong>, \u00eens\u0103 se recomand\u0103 s\u0103 \u00eencerca\u021bi s\u0103 merge\u021bi pe valorile mai mari. Pentru o femeie sportiv\u0103 ce c\u00e2nt\u0103re\u0219te 60 kg, aceasta reprezint\u0103 <strong>84-120 g de proteine.<\/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 aceea\u0219i femeie ar dori s\u0103 <strong>c\u00e2\u0219tige mas\u0103 muscular\u0103<\/strong>, ar putea beneficia de un aport mai mare sub form\u0103 de <strong>1,6-2,4 g de proteine\/kg (96-144 g de proteine)<\/strong>. Valorile mai mari pot fi potrivite atunci c\u00e2nd urmeaz\u0103 un program de antrenament foarte solicitant. Intervalul de <strong>1,6-2,4 g de proteine\/kg<\/strong> este recomandat \u0219i pentru <strong>sc\u0103derea \u00een greutate<\/strong>, \u00een special pentru persoanele care sunt deja slabe \u0219i doresc doar s\u0103-\u0219i tonifieze corpul. Pentru supraponderali \u0219i obezi, se recomand\u0103 s\u0103 consume zilnic <strong>1,2-1,5 g\/kg din greutatea corporal\u0103 real\u0103<\/strong>.&nbsp;<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<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Nivelul de activitate<\/strong><\/th><th><strong>Aportul recomandat de proteine<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Stil de via\u021b\u0103 sedentar<\/td><td>0.8\u20131 g\/kg<\/td><\/tr><tr><td>Stil de via\u021b\u0103 activ<\/td><td>1.4\u20132 g\/kg<\/td><\/tr><tr><td>Dezvoltarea masei musculare<\/td><td>1.6\u20132.4 g\/kg<\/td><\/tr><tr><td>Pierdere \u00een greutate<\/td><td>1.6\u20132.4 g\/kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Este_nevoie_sa_va_suplimentati_aportul_de_proteine\"><\/span>Este nevoie s\u0103 v\u0103 suplimenta\u021bi aportul de proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uneori poate fi foarte dificil s\u0103 ob\u021bine\u021bi suficiente proteine din alimente obi\u0219nuite. Spre exemplu, atunci c\u00e2nd c\u0103l\u0103tori\u021bi sau ave\u021bi o zi de lucru \u00eenc\u0103rcat\u0103, <strong>este util s\u0103 ave\u021bi ceva la \u00eendem\u00e2n\u0103 care s\u0103 v\u0103 sature \u0219i s\u0103 v\u0103 refac\u0103 aportul de proteine.<\/strong> Desigur, primul pas ar trebui s\u0103 fie \u00eentotdeauna o <strong>alimenta\u021bie de \u00eenalt\u0103 calitate \u0219i&nbsp;variat\u0103<\/strong>, \u00een care principala surs\u0103 de proteine s\u0103 fie alimente precum <strong>carnea, pe\u0219tele, produsele lactate, leguminoasele<\/strong> etc. Cu toate acestea, dac\u0103 este necesar, o pute\u021bi completa cu u\u0219urin\u021b\u0103 cu diverse alte alimente proteice. Ca s\u0103 nu mai vorbim de faptul c\u0103 aceste bun\u0103t\u0103\u021bi v\u0103 vor oferi nutrien\u021bi de calitate \u0219i, de asemenea, v\u0103 vor satisface pofta de dulce \u0219i de s\u0103rat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u00cen acest scop, este \u00eentotdeauna bine s\u0103 ave\u021bi la voi, spre exemplu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Batoane proteice<\/a><\/li><li><a href=\"https:\/\/gymbeam.ro\/fursecuri-proteice\" class=\"ek-link\">Fursecuri proteice<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/crackersi-si-chipsuri-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Crackers<\/a><a href=\"https:\/\/gymbeam.ro\/crackersi-si-chipsuri-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/crackersi-si-chipsuri-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteici<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-despre-cum-sa-alegi-un-baton-proteic-de-calitate1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi un baton proteic bun<\/strong><\/a>&nbsp;v\u0103 va ajuta s\u0103 alege\u021bi cel mai bun produs.<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg\" alt=\"Suplimentarea aportului de proteine\" class=\"wp-image-417213\" width=\"843\" height=\"562\" title=\"Suplimentarea aportului de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cand_este_indicat_sa_consumati_pulberi_proteice\"><\/span>C\u00e2nd este indicat s\u0103 consuma\u021bi pulberi proteice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pudra proteic\u0103 <\/strong>este un supliment pe care \u00eel amesteca\u021bi cu ap\u0103 \u0219i \u00eel be\u021bi dup\u0103 un antrenament. De asemenea, \u00ee\u0219i poate avea locul \u00een dieta voastr\u0103, deoarece este excelent ca <strong>surs\u0103 rapid\u0103 de proteine<\/strong> <strong>dup\u0103 un antrenament<\/strong> sau \u00eel pute\u021bi ad\u0103uga la <strong>mesele zilnice<\/strong>&nbsp;(de exemplu, ca surs\u0103 de proteine \u00een fulgii de ov\u0103z). <\/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><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\"><strong>Proteina din zer<\/strong><\/a>&nbsp;este considerat\u0103 prima \u0219i cea mai bun\u0103 op\u021biune, deoarece are un raport optim \u0219i echilibrat de aminoacizi \u0219i multe alte <a href=\"https:\/\/gymbeam.ro\/blog\/proteinele-din-zer-si-efectele-lor-asupra-dezvoltarii-musculare-scaderii-in-greutate-si-sanatatii\/\" class=\"ek-link\"><strong>beneficii pentru s\u0103n\u0103tate<\/strong><\/a>.<\/li><li>Multe alte <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" class=\"ek-link\"><strong>proteine pe baz\u0103 de plante<\/strong><\/a>&nbsp;sunt, de asemenea, \u0219i ele o op\u021biune. <a href=\"https:\/\/gymbeam.ro\/izolat-proteic-de-soia-1000-g-gymbeam.html\" class=\"ek-link\">Soia<\/a>, <a href=\"https:\/\/gymbeam.ro\/proteine-de-canepa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00e2nepa<\/a>&nbsp;sau altele pot face minuni \u00een alimenta\u021bia persoanelor <strong>vegane<\/strong>.<\/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 alege\u021bi corect, pulberile proteice pot fi un bonus la diet\u0103 \u0219i pot servi ca supliment proteic de \u00eenalt\u0103 calitate. Este perfect normal ca acestea s\u0103 fac\u0103 parte \u00een mod regulat din alimenta\u021bia voastr\u0103, at\u00e2ta timp c\u00e2t sunt \u00eentr-adev\u0103r doar un supliment \u0219i nu un \u00eenlocuitor pentru alte surse de 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\"><li>Articolul <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 cel mai bun baton proteic pentru pierderea \u00een greutate<\/strong><\/a>&nbsp;v\u0103 va spune cum s\u0103 alege\u021bi cea mai bun\u0103 pulbere proteic\u0103.<\/li><li>Articolul intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=417612\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ce pulbere proteic\u0103 este indicat s\u0103 alege\u021bi? Concentratul, izolatul sau hidrolizatul de zer?<\/strong><\/a>&nbsp;v\u0103 poate ajuta s\u0103 alege\u021bi dintre diferite tipuri de proteine din zer.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg\" alt=\"C\u00e2nd este indicat s\u0103 consuma\u021bi pulberi proteice?\" class=\"wp-image-417230\" width=\"843\" height=\"563\" title=\"C\u00e2nd este indicat s\u0103 consuma\u021bi pulberi proteice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_riscurile_unui_aport_insuficient_de_proteine\"><\/span>Care sunt riscurile unui aport insuficient de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din cauza unui aport insuficient de proteine, exist\u0103 un risc crescut de perturbare a unor procese importante din organism pentru care proteinele sunt necesare.<\/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>Nu este posibil s\u0103 v\u0103 dezvolta\u021bi <strong>masa muscular\u0103<\/strong> (hipertrofie), dar, pe de alt\u0103 parte, aceasta poate <strong>sc\u0103dea<\/strong> cu u\u0219urin\u021b\u0103 (atrofie).<\/li><li>Deoarece proteinele sunt \u0219i materialul de construc\u021bie al altor \u021besuturi, o deficien\u021b\u0103 a acestora se poate manifesta printr-un <strong>risc crescut de fracturi, modific\u0103ri ale pielii<\/strong> sau, spre exemplu, <strong>c\u0103derea p\u0103rului<\/strong>.<\/li><li>Aportul insuficient de proteine poate fi mai extrem, \u00een special la <strong>popula\u021bia \u00een v\u00e2rst\u0103<\/strong> sau la persoanele cu <strong>boli<\/strong> ce necesit\u0103 un aport general mai mare de energie \u0219i nutrien\u021bi, inclusiv proteine (spre exemplu, cancer). \u00cen aceste cazuri exist\u0103 riscul de a\u0219a-numit\u0103 <strong>sarcopenie<\/strong> &#8211; Pierderea treptat\u0103 a masei musculare \u0219i a func\u021biei sale iar riscul de accidentare sau chiar deces cre\u0219te. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li><li><strong>Tulbur\u0103rile de imunitate<\/strong>&nbsp;sau&nbsp;<strong>vindecarea defectuoas\u0103 a r\u0103nilor<\/strong> pot fi, de asemenea, unul dintre simptome.<\/li><li>Aportul insuficient de proteine se poate manifesta \u0219i prin <strong>oboseal\u0103<\/strong> sau&nbsp;<strong>modific\u0103ri de dispozi\u021bie<\/strong>.<\/li><li><strong>Picioarele sau m\u00e2inile umflate<\/strong> pot indica, de asemenea, c\u0103 aportul de proteine nu este suficient.<\/li><li>Lipsa proteinelor din alimenta\u021bie este adesea exprimat\u0103 sub form\u0103 de <strong>foame<\/strong> crescut\u0103&nbsp;\u0219i&nbsp;<strong>pofte de dulce<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[20,21]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg\" alt=\"Deficien\u021ba de proteine\" class=\"wp-image-417247\" width=\"843\" height=\"563\" title=\"Deficien\u021ba de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Este_daunator_aportul_excesiv_de_proteine\"><\/span>Este d\u0103un\u0103tor aportul excesiv de proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unele surse men\u021bioneaz\u0103 faptul c\u0103 aportul excesiv de proteine d\u0103uneaz\u0103 rinichilor sau provoac\u0103 osteoporoz\u0103. Totu\u0219i, aceste afirma\u021bii sunt la nivel de <strong>mit<\/strong>, deoarece <strong>nu au niciun sprijin \u00een lucr\u0103rile \u0219tiin\u021bifice<\/strong>. Conform studiilor disponibile \u00een prezent, aportul de proteine ce dep\u0103\u0219e\u0219te cantit\u0103\u021bile recomandate <strong>nu pare a fi un risc pentru s\u0103n\u0103tatea persoanelor s\u0103n\u0103toase \u0219i active<\/strong>. Un aport de peste 3 g de proteine\/kg greutate, care este de trei ori mai mult dec\u00e2t cantitatea recomandat\u0103 \u00een general pentru majoritatea popula\u021biei, a fost testat \u00een studii f\u0103r\u0103 a se observa efecte negative.<span style=\"color: #ff6600\">&nbsp;[1,5,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, dac\u0103 o persoan\u0103 este <strong>tratat\u0103 pentru boli de rinichi<\/strong> (spre exemplu, care sufer\u0103 de insuficien\u021b\u0103 renal\u0103 cronic\u0103), este o situa\u021bie complet diferit\u0103. Apoi, cantitatea limitat\u0103 de proteine din alimenta\u021bie este normal\u0103 \u0219i <strong>face parte din tratament<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, cu siguran\u021b\u0103 nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la un aport mai mare de proteine. Nu v\u0103 panica\u021bi, chiar dac\u0103 afla\u021bi din rezultatele de laborator c\u0103 ave\u021bi o anumit\u0103 cantitate de <strong>proteine \u00een urin\u0103<\/strong>. Acestea ajung din s\u00e2nge \u00een urin\u0103 atunci c\u00e2nd s\u00e2ngele trece prin rinichi. Doar atunci c\u00e2nd rinichii las\u0103 s\u0103 treac\u0103 cantit\u0103\u021bi mai mari de proteine, acest lucru indic\u0103 o problem\u0103 de s\u0103n\u0103tate. Cu toate acestea, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 o <strong>pute\u021bi provoca din cauza unui aport ridicat de proteine. P\u00e2n\u0103 la 30 mg\/g<\/strong> de proteine \u00een urin\u0103 pot ap\u0103rea chiar \u0219i la persoanele s\u0103n\u0103toase. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar, dac\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu un aport mai mare din acest nutrient dec\u00e2t cel recomandat \u0219i sunte\u021bi o persoan\u0103 activ\u0103 s\u0103n\u0103toas\u0103, nu v\u0103 face\u021bi griji c\u0103 v\u0103 ve\u021bi pune \u00een pericol s\u0103n\u0103tatea. Este pu\u021bin probabil s\u0103 ajunge\u021bi la cantitatea de 3-4 g\/kg greutate corporal\u0103, care sunt valorile observate \u00een studiile men\u021bionate. Cu toate acestea, dac\u0103 dori\u021bi s\u0103 \u00eencerca\u021bi, se pune \u00eentrebarea care ar fi sensul. Un aport de proteine semnificativ mai mare <strong>\u00een compara\u021bie cu ceea ce ave\u021bi nevoie<\/strong> poate fi pur \u0219i simplu <strong>inutil<\/strong>. Ca \u0219i \u00een cazul gr\u0103similor \u0219i carbohidra\u021bilor, aportul lor \u00een exces poate fi folosit doar ca surs\u0103 de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_consumati_mai_multe_proteine_si_sa_satisfaceti_aportul_recomandat\"><\/span>Cum s\u0103 consuma\u021bi mai multe proteine \u0219i s\u0103 satisface\u021bi aportul recomandat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg\" alt=\"Cum s\u0103 consuma\u021bi mai multe proteine\" class=\"wp-image-417171\" title=\"Cum s\u0103 consuma\u021bi mai multe proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_.jpg 1232w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\"><li>Ad\u0103uga\u021bi o surs\u0103 de proteine la <strong>fiecare mas\u0103<\/strong>. Articolul nostru intitulat <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce presupune o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a> v\u0103 poate ajuta s\u0103 v\u0103 preg\u0103ti\u021bi un plan de mas\u0103.<\/li><li>R\u0103sf\u0103\u021ba\u021bi-v\u0103 cu cel pu\u021bin <strong>20-\u206025 g de proteine la fiecare mas\u0103 principal\u0103<\/strong> (\u021bin\u00e2nd cont de nevoia voastr\u0103 general\u0103). Cu toate acestea, dac\u0103 face\u021bi sport, \u00een special antrenamente de for\u021b\u0103, a\u021bi putea beneficia de un aport de p\u00e2n\u0103 la 40 g de proteine pe por\u021bie. <span style=\"color: #ff6600\" class=\"tadv-color\">[10,17]<\/span><\/li><li><strong>Dac\u0103 nu servi\u021bi carne la pr\u00e2nz<\/strong>, g\u0103si\u021bi un \u00eenlocuitor suficient, spre exemplu sub form\u0103 de <strong>pe\u0219te, ou\u0103, alternative la carne pe baz\u0103 de plante<\/strong> etc. Asigura\u021bi-v\u0103 c\u0103 nu consuma\u021bi doar garnitura \u0219i cu siguran\u021b\u0103 nu doar salata de legume \u00een sine.<\/li><li>\u00cen loc de f\u0103ina clasic\u0103 de gr\u00e2u, uneori pute\u021bi folosi \u0219i f\u0103in\u0103 de leguminoase sau de hri\u0219c\u0103.<\/li><li>Un aport regulat de <strong>leguminoase<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-paste-proteice-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paste din leguminoase<\/a> sau <strong>pseudocereale<\/strong> poate ajuta, de asemenea, la un aport mai mare de proteine.<\/li><li>Pentru a v\u0103 ajuta s\u0103 v\u0103 atinge\u021bi aportul recomandat, <strong>gust\u0103rile bine planificate<\/strong> sunt \u0219i ele utile. Pute\u021bi preg\u0103ti o surs\u0103 de proteine, cum ar fi <strong>produse din lapte acru<\/strong> (iaurt, kefir, lapte din unt etc.), <strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103<\/a> quark, skyr<\/strong> etc. \u0219i ad\u0103uga\u021bi fructe sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z<\/a>. Pentru o versiune mai gustoas\u0103, nu pute\u021bi gre\u0219i cu preg\u0103tirea unei p\u00e2ini integrale cu <strong>\u0219unc\u0103<\/strong> \u0219i <strong>br\u00e2nz\u0103<\/strong> de \u00eenalt\u0103 calitate ca surs\u0103 de proteine.<\/li><li><div class=\"wp-block-columns\"> Folosi\u021bi-le ca o oportunitate de a include produse lactate de culturi benefice (iaurt, lapte kefir, lapte din unt etc.) <\/div><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"8\"><li>Pute\u021bi suplimenta cu u\u0219urin\u021b\u0103 aportul de proteine cu <strong>iaurt grecesc,&nbsp;skyr&nbsp;sau&nbsp;br\u00e2nz\u0103 quark<\/strong>. Este recomandat s\u0103 ave\u021bi mereu aceste alimente \u00een frigider, deoarece pot fi folosite ca o simpl\u0103 gustare \u0219i nu necesit\u0103 nicio preg\u0103tire.<\/li><li>Dac\u0103 este necesar, completa\u021bi-v\u0103 alimenta\u021bia cu proteine din <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zer<\/strong><\/a>&nbsp;sau <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>vegetale<\/strong><\/a>, sau cu un <a href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>baton<\/strong><\/a>&nbsp;sau <a href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fursec<\/strong><\/a>&nbsp;proteic.<\/li><li>Pentru mai multe sfaturi, citi\u021bi articolul nostru <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adaugati-mai-multe-proteine-in-alimentatia-voastra\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 introduce\u021bi mai multe proteine \u00een alimenta\u021bia voastr\u0103?<\/strong><\/a><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_mananc_cand_am_probleme_cu_digerarea_anumitor_alimente\"><\/span>Ce ar trebui s\u0103 m\u0103n\u00e2nc c\u00e2nd am probleme cu digerarea anumitor alimente?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Intoleran\u021b\u0103 la lactoz\u0103<\/strong>:&nbsp;Dac\u0103 trebuie s\u0103 limita\u021bi produsele lactate din acest motiv, \u00een primul r\u00e2nd afla\u021bi dac\u0103 acestea sunt cu adev\u0103rat d\u0103un\u0103toare pentru voi. Spre exemplu,&nbsp;<strong>br\u00e2nz\u0103 tare<\/strong> sau <strong>produsele cultivate<\/strong> con\u021bin o cantitate foarte mic\u0103 de lactoz\u0103. Dac\u0103 \u00eentr-adev\u0103r nu pute\u021bi tolera niciun produs lactat, alege\u021bi <strong>produse f\u0103r\u0103 lactoz\u0103.<\/strong><\/li><li><strong>Alergia la proteinele din lapte de vac\u0103<\/strong>:&nbsp;\u00een acest caz, toate alimentele care con\u021bin proteine din lapte trebuie eliminate. <strong>Consuma\u021bi \u00een schimb carne, \u0219unc\u0103, pe\u0219te, ou\u0103 sau surse vegetale.<\/strong><\/li><li><strong>Boala celiac\u0103 sau alergia la gluten:<\/strong> Folosi\u021bi produse de patiserie f\u0103r\u0103 gluten ca \u00eenlocuitor pentru cele care con\u021bin gluten. Acestea includ <strong>gr\u00e2u, orez, porumb, pseudocereale<\/strong> (quinoa, hri\u0219c\u0103, amarant). Nu uita\u021bi de leguminoase \u0219i, spre exemplu, de diverse <a href=\"https:\/\/gymbeam.ro\/bio-faina-de-migdale-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tipuri de f\u0103in\u0103<\/a>&nbsp;de nuci, care pot fi folosite \u00een locul f\u0103inii clasice de gr\u00e2u.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_surse_de_proteine_sunt_cele_mai_bune_si_pe_care_sa_le_limitati\"><\/span>Ce surse de proteine sunt cele mai bune \u0219i pe care s\u0103 le limita\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bune<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rele<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Carne slab\u0103<\/strong> (pas\u0103re, iepure, curcan, carne slab\u0103 de porc \u0219i vit\u0103 etc.), <strong>pe\u0219te<\/strong> (de mare \u0219i ap\u0103 dulce), <strong>\u0219unc\u0103<\/strong> (cu con\u021binut de carne de min. 80%), <strong>ou\u0103<\/strong>, <strong>produse lactate<\/strong> (iaurturi, lapte kefir, br\u00e2nz\u0103, quark, etc.), <strong>leguminoase<\/strong> \u0219i produse leguminoase, <strong>pseudocereale<\/strong>, <strong>alternative la carne pe baz\u0103 de plante<\/strong> (tofu, tempeh, robi, seitan etc.)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Reduce\u021bi aportul de buc\u0103\u021bi grase de carne \u0219i produse din carne (salam, bacon, c\u00e2rna\u021bi, pateuri, etc.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 <strong>alimentele vegetale<\/strong> nu sunt \u00een mare parte complete, cu siguran\u021b\u0103 <strong>nu trebuie s\u0103 le limita\u021bi<\/strong>. Dimpotriv\u0103, str\u0103dui\u021bi-v\u0103 s\u0103 ave\u021bi <strong>c\u00e2t mai mult\u0103 regularitate \u0219i varietate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen nutri\u021bie, proteinele sunt pe bun\u0103 dreptate clasificate deasupra tuturor celorlal\u021bi macronutrien\u021bi. Acestea nu sunt doar <strong>elementul de baz\u0103 al organismului uman<\/strong>, ci \u0219i o parte a <strong>majorit\u0103\u021bii proceselor din organism<\/strong>. Prin urmare, cu siguran\u021b\u0103 trebuie s\u0103 acorda\u021bi aten\u021bie <strong>aportului lor suficient<\/strong>, lu\u00e2nd \u00een considerare <strong>starea actual\u0103<\/strong> a corpului vostru, precum \u0219i <strong>obiectivele<\/strong> voastre. Atunci c\u00e2nd v\u0103 preg\u0103ti\u021bi planul de alimenta\u021bie, este indicat s\u0103 \u021bine\u021bi sub control <strong>cantitatea total\u0103 de proteine<\/strong>, precum \u0219i includerea alimentelor care v\u0103 pot asigura <strong>to\u021bi aminoacizii esen\u021biali \u00een cantitatea \u0219i raportul potrivit<\/strong>. \u00cen mod ideal, alege\u021bi dintr-o gam\u0103 larg\u0103 de alimente de origine <strong>animal\u0103<\/strong> \u0219i <strong>vegetal\u0103<\/strong>, \u0219i nu uita\u021bi c\u0103 nu trebuie s\u0103 v\u0103 fie team\u0103 s\u0103 v\u0103 completa\u021bi alimenta\u021bia cu suplimente nutritive de calitate.<\/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\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>\u0218tia\u021bi c\u0103 proteinele joac\u0103 un rol important nu numai \u00een dezvoltarea masei musculare, ci \u0219i \u00een buna func\u021bionare a sistemului imunitar sau \u00een senza\u021bia de sa\u021bietate? De aceea este foarte important s\u0103 ave\u021bi un aport suficient. \u00cen articolul nostru de ast\u0103zi v\u0103 vom spune c\u00e2te proteine ar trebui s\u0103 consuma\u021bi \u00een fiecare zi, care este diferen\u021ba dintre sursele vegetale \u0219i animale sau cum pot acestea ajuta la pierderea \u00een greutate.<\/p>\n","protected":false},"author":156,"featured_media":417289,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6842,7358,6278,7130],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-420420","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-macronutrienti","9":"tag-nutritie","10":"tag-proteine-ro","11":"tag-proteine-pulbere","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>Proteinele: func\u021biile lor \u00een organism, aportul recomandat, sursele alimentare \u0219i simptomele caren\u021belor - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce sunt proteinele? 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