{"id":497268,"date":"2023-09-22T09:25:30","date_gmt":"2023-09-22T07:25:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=497268"},"modified":"2023-09-22T09:40:55","modified_gmt":"2023-09-22T07:40:55","slug":"cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/","title":{"rendered":"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii?"},"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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#De_ce_sunt_importante_proteinele\" title=\"De ce sunt importante proteinele?\">De ce sunt importante 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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Cate_proteine_ar_trebui_sa_consumati\" title=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Cate_proteine_ar_trebui_sa_consumati-2\" title=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Cum_sa_impartiti_aportul_de_proteine_pe_parcursul_zilei\" title=\"Cum s\u0103 \u00eemp\u0103r\u021bi\u021bi aportul de proteine pe parcursul zilei?\">Cum s\u0103 \u00eemp\u0103r\u021bi\u021bi aportul de proteine pe parcursul zilei?<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Cate_proteine_ar_trebui_sa_consumati_intr-o_portie\" title=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi \u00eentr-o por\u021bie?\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi \u00eentr-o por\u021bie?<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Aportul_de_proteine_pe_tot_parcursul_zilei\" title=\"Aportul de proteine pe tot parcursul zilei\">Aportul de proteine pe tot parcursul zilei<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Poate_fi_daunator_un_aport_ridicat_de_proteine\" title=\"Poate fi d\u0103un\u0103tor un aport ridicat de proteine?\">Poate fi d\u0103un\u0103tor un aport ridicat de proteine?<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Cum_sa_suplimentati_mai_usor_proteine_Valorificati_puterea_proteinelor\" title=\"Cum s\u0103 suplimenta\u021bi mai u\u0219or proteine? Valorifica\u021bi puterea proteinelor\">Cum s\u0103 suplimenta\u021bi mai u\u0219or proteine? Valorifica\u021bi puterea proteinelor<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Proteinele_si_modul_de_utilizare_de_sportivi_si_non-sportivi\" title=\"Proteinele \u0219i modul de utilizare de sportivi \u0219i non-sportivi\">Proteinele \u0219i modul de utilizare de sportivi \u0219i non-sportivi<\/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\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cen ultimii ani, s-a discutat din ce \u00een ce mai mult despre importan\u021ba proteinelor. Nu mai sunt doar de interesul sportivilor care doresc s\u0103 c\u00e2\u0219tige mu\u0219chi. G\u0103sim alimente <strong>marcate \u201eproteine\u201d<\/strong> practic peste tot \u2013 \u00een supermarketuri, la sal\u0103 \u0219i la benzin\u0103rie. Dar \u0219ti\u021bi c\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru a acoperi nevoile organismului vostru? Nu exist\u0103 o valoare universal\u0103 care s\u0103 se aplice tuturor. E pu\u021bin mai complicat de at\u00e2t. Dar nu v\u0103 face\u021bi griji. \u00cen articolul de ast\u0103zi, v\u0103 vom ajuta s\u0103 descoperi\u021bi ce aport de proteine este cel mai bun pentru voi, c\u00e2nd s\u0103 le consuma\u021bi \u0219i ce surse cu siguran\u021b\u0103 nu ar trebui s\u0103 lipseasc\u0103 din dieta voastr\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u00cen articolul nostru, ve\u021bi citi despre aportul de proteine pentru:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#stil-de-via\u021b\u0103-inactiv \" style=\"border-radius:0px\">Un stil de via\u021b\u0103 inactiv<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#dezvoltare-muscular\u0103\" style=\"border-radius:1px\">Dezvoltarea masei musculare<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pierdere-\u00een-greutate\" style=\"border-radius:0px\">Pierderea \u00een greutate:<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pierdere-\u00een-greutate-\u0219i-cre\u0219tere-muscular\u0103-\u00een-acela\u0219i-timp\" style=\"border-radius:0px\">Pierdere \u00een greutate \u0219i cre\u0219tere muscular\u0103 \u00een acela\u0219i timp<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sporturi-de-anduran\u021b\u0103\" style=\"border-radius:0px\">Sporturi de anduran\u021b\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sarcin\u0103\" style=\"border-radius:0px\">Sarcin\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#al\u0103ptare\" style=\"border-radius:0px\">Al\u0103ptare<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#v\u00e2rst\u0103-\u00eenaintat\u0103\" style=\"border-radius:0px\">V\u00e2rst\u0103 \u00eenaintat\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#veganism\" style=\"border-radius:0px\">Veganism<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_sunt_importante_proteinele\"><\/span>De ce sunt importante proteinele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a vorbi despre cantit\u0103\u021bi \u0219i surse specifice, este oportun s\u0103 afl\u0103m <strong>de ce sunt at\u00e2t de importante<\/strong>. Proteinele sunt unul dintre principalii macronutrien\u021bi de care organismul vostru are nevoie pentru a func\u021biona corect. Ele sunt elementele de baz\u0103 ale mu\u0219chilor, dar \u0219i ale altor \u021besuturi din organism, cum ar fi oasele, pielea, tendoanele \u0219i ligamentele. De asemenea, sunt implicate \u00een producerea de energie \u00een interiorul celulelor, reac\u021bii biochimice \u00een organism, <strong>transferul de informa\u021bii \u0219i nutrien\u021bi, iar sistemul vostru imunitar nu ar putea rezista f\u0103r\u0103 ele.<\/strong> Dezavantajul, \u00eens\u0103, este c\u0103 nu ave\u021bi depozite \u00een organism pe care s\u0103 le folosi\u021bi \u00een caz de urgen\u021b\u0103. \u0218i c\u00e2nd corpul apeleaz\u0103 la rezervele sale, \u00een general <strong>pierde\u021bi mu\u0219chi<\/strong> (proteine musculare), lucru pe care nu vi-l dori\u021bi. Prin urmare, este important s\u0103 le <strong>include\u021bi \u00een mod regulat \u00een dieta voastr\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar nu v\u0103 face\u021bi griji, v\u0103 vom ajuta s\u0103 determina\u021bi <strong>c\u00e2te proteine ar trebui s\u0103 ave\u021bi \u00een farfurie \u00een fiecare zi<\/strong> pentru a v\u0103 ajuta corpul s\u0103 func\u021bioneze ca un ceas elve\u021bian. V\u0103 vom ar\u0103ta care este cantitatea optim\u0103 pentru un sportiv de 100 kg care \u00ee\u0219i antreneaz\u0103 for\u021ba \u0219i c\u00e2t ar trebui s\u0103 consume un yoghin de 50 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_proteine_ar_trebui_sa_consumati\"><\/span>C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nu exist\u0103 o singur\u0103 valoare magic\u0103<\/strong> care s\u0103 fie universal\u0103 \u0219i s\u0103 se aplice tuturor. Fiecare persoan\u0103 este diferit\u0103, cu nevoi specifice, mai ales din cauza diferen\u0163elor de compozi\u0163ie corporal\u0103, greutate corporal\u0103, v\u00e2rst\u0103, activitate fizic\u0103 sau obiective. Prin urmare, \u00een acest articol, v\u0103 vom ajuta s\u0103 afla\u021bi cel mai bun aport de proteine pentru propria persoan\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u0103uta\u021bi un articol amplu despre proteine care s\u0103 v\u0103 spun\u0103 tot ce trebuie s\u0103 \u0219ti\u021bi despre func\u021bia \u0219i importan\u021ba lor? \u00cel ve\u021bi g\u0103si chiar aic: <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteine: Func\u021biile lor \u00een organism, aportul recomandat, sursele alimentare \u0219i simptomele caren\u021belor.<\/strong><\/a><\/li>\n\n\n\n<li>De asemenea, pute\u021bi folosi <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)\"><strong>calculatorul online de macronutrien\u021bi \u0219i aport de energie<\/strong><\/a> pentru a efectua calcule complicate.<\/li>\n\n\n\n<li>Articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos<\/strong><\/a> v\u0103 va ajuta s\u0103 respecta\u021bi un regim alimentar optim.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"inactive-lifestyle\">Care este recomandarea general\u0103 pentru un aport de proteine de baz\u0103?<\/h3>\n\n\n\n<p>Conform ghidurilor generale, <strong>aportul minim de proteine este de 0,8 g per kg\/greutate corporal\u0103.<\/strong> \u00cens\u0103 aceast\u0103 valoare ar putea fi suficient\u0103 pentru o persoan\u0103 cu un stil de via\u021b\u0103 sedentar care nu se deplaseaz\u0103 prea mult, nu face sport \u0219i nu dore\u0219te s\u0103 sl\u0103beasc\u0103 sau s\u0103 c\u00e2\u0219tige mas\u0103 muscular\u0103. Cu toate acestea, chiar \u0219i pentru cei cu un stil de via\u021b\u0103 sedentar, pare mai indicat <strong>s\u0103 consume 1 g de proteine pe kg\/corp, adic\u0103 70 g de proteine pentru o persoan\u0103 obi\u0219nuit\u0103 de 70 kg.<\/strong> Totu\u0219i, conform diverselor surse, chiar \u0219i pentru persoanele care sunt complet sedentare&nbsp; este recomandabil s\u0103-\u0219i creasc\u0103 aportul de proteine. Iar oamenii activi au un necesar mai mare de proteine. <span style=\"color: #ff6600\">[1-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 dori\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103?<\/h3>\n\n\n\n<p>Proteinele din corpul nostru sufer\u0103 o <strong>formare (anabolism) \u0219i defalcare (catabolism)<\/strong> constant\u0103. A\u0219a se men\u021bine reciclarea \u0219i ordinea. \u00cen interiorul mu\u0219chilor, aceste procese sunt numite <strong>MPS (Sinteza proteinelor musculare),<\/strong> care este formarea proteinelor musculare \u0219i <strong>MPB (Defalcarea proteinelor musculare)<\/strong>&nbsp;sau descompunerea proteinelor musculare. Dac\u0103 dorim s\u0103 cre\u0219tem masa muscular\u0103, este esen\u021bial ca MPS s\u0103 domine \u00eentre aceste procese, iar un <strong>aport suficient de proteine<\/strong> va ajuta \u00een acest sens. \u00cen caz contrar, exist\u0103 riscul descompunerii lor, care este co\u0219marul tuturor sportivilor care \u00ee\u0219i antreneaz\u0103 for\u021ba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 baza\u021bi pe recomand\u0103rile de baz\u0103 completate cu descoperiri mai recente, ve\u021bi ajunge la concluzia c\u0103 aportul de proteine <strong>ar trebui s\u0103 fie \u00een intervalul de 1,4-2,2 g per kg\/corp<\/strong> atunci c\u00e2nd c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103. \u00cen func\u021bie de nivelul de activitate (volum, intensitate), este recomandat s\u0103 r\u0103m\u00e2ne\u021bi la o<strong> limit\u0103 inferioar\u0103 sau superioar\u0103 a intervalului specificat.<\/strong> Cu c\u00e2t sunte\u021bi mai activi, cu at\u00e2t ar trebui s\u0103 fie mai mare aportul. Proteinele sunt elementele de baz\u0103 ale mu\u0219chilor \u0219i <strong>le permite acestora s\u0103 creasc\u0103 \u0219i s\u0103 devin\u0103 mai puternici,<\/strong> lucru apreciat de cei care se antreneaz\u0103 \u00een mod regulat la sal\u0103. <span style=\"color: #ff6600\">[1-5]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un interval de <strong>1,4-2,2 g de proteine per kg\/corp \u00een ceea ce prive\u0219te nutri\u021bia sportiv\u0103<\/strong> ar fi optim, de exemplu, pentru cei care practic\u0103 sporturi de echip\u0103 precum fotbal, hochei, baschet etc. De asemenea, antrenamentul de for\u021b\u0103 face parte din antrenamentul lor sportiv, deoarece \u00eei ajut\u0103 s\u0103-\u0219i dezvolte mu\u0219chii, s\u0103-\u0219i \u00eent\u0103reasc\u0103 corpul, s\u0103 reziste mai bine \u00een fa\u021ba concuren\u021bei \u0219i, \u00een general, s\u0103 aib\u0103 rezultate \u00eembun\u0103t\u0103\u021bite \u00een sportul lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu conteaz\u0103 dac\u0103 da\u021bi cu piciorul \u00eentr-o minge, lovi\u021bi pucul sau ridica\u021bi greut\u0103\u021bi, nu ve\u021bi da gre\u0219 dac\u0103 <strong>men\u021bine\u021bi un aport mediu de proteine de 2 g per kg\/corp.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce v\u0103 va ajuta sigur s\u0103 c\u00e2\u0219tiga\u021bi mu\u0219chi? Descoperi\u021bi principiile unei diete pentru cre\u0219terea masei musculare \u00een articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-de-nutritie-si-antrenament-pentru-o-dezvoltare-musculara-maxima\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 sfaturi de nutri\u021bie \u0219i antrenament pentru o dezvoltare muscular\u0103 maxim\u0103.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812.png\" alt=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 dori\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103?\" class=\"wp-image-492941\" title=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 dori\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 ave\u021bi o greutate normal\u0103 \u0219i vre\u021bi s\u0103 sl\u0103bi\u021bi?<\/h3>\n\n\n\n<p>Un aport mai mare de proteine va ajuta, de asemenea, la pierderea \u00een greutate. Scopul vostru va fi s\u0103 intra\u021bi \u00eentr-un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>deficit caloric<\/strong><\/a>, timp \u00een care proteinele pot ajuta la <strong>protejarea masei musculare<\/strong> \u00eempotriva arderii pentru energie. Acest lucru va permite corpului vostru s\u0103 scape \u00een primul r\u00e2nd de gr\u0103sime. \u00cen plus, un aport suficient de proteine <strong>va ajuta s\u0103 \u021bin\u0103 sub control foamea \u0219i poftele \u0219i v\u0103 ve\u021bi sim\u021bi mai s\u0103tuli \u0219i satisf\u0103cu\u021bi dup\u0103 astfel de alimente.<\/strong>&nbsp;<span style=\"color: #ff6600\">[6-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, dar nu face\u021bi mi\u0219care, pute\u021bi r\u0103m\u00e2ne la un aport de proteine de <strong>1,2-1,8 g de proteine per kg\/corp.<\/strong><\/li>\n\n\n\n<li>\u00cen cazul \u00een care decide\u021bi s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi sport \u0219i nu sunte\u021bi obezi, un interval de <strong>1,6-2,4 g per kg\/corp<\/strong> este alegerea potrivit\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unele surse men\u021bioneaz\u0103 c\u0103 sportivii care au antrenamente de for\u021b\u0103 mai intense \u0219i \u00eencearc\u0103 s\u0103 piard\u0103 un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">procent sc\u0103zut de gr\u0103sime<\/a> (de exemplu, sportivii care urmeaz\u0103 o diet\u0103) \u00ee\u0219i pot <strong>schimba aportul de proteine la un interval de 2,3-3,1 g de proteine per kg de p\u0103r\u021bi ale corpului f\u0103r\u0103 gr\u0103sime<\/strong> (greutatea total\u0103 dup\u0103 sc\u0103derea greut\u0103\u021bii \u021besutului adipos). <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Din nou, nu pute\u021bi da gre\u0219 cu pierderea \u00een greutate dac\u0103 men\u021bine\u021bi un aport de 2 g de proteine per kg\/corp.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28683,28936,6939,404,67708,5012,5598,67804,49360,28689\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 sunte\u021bi supraponderali sau obezi \u0219i vre\u021bi s\u0103 sl\u0103bi\u021bi?<\/h3>\n\n\n\n<p>Cu toate acestea,<strong> pierderea \u00een greutate este diferit\u0103 la persoanele supraponderale sau obeze,<\/strong> lucru cauzat \u00een mod obiectiv de o cantitate excesiv\u0103 de \u021besut adipos. Nu doresc s\u0103 hr\u0103neasc\u0103 acest lucru \u00een mod inutil, a\u0219a c\u0103 este recomandat s\u0103 conta\u021bi pe un aport proteic pentru o greutate \u201eideal\u0103\u201d, care ar trebui s\u0103 fie la un IMC de 25. Acesta corespunde cel mai adesea unui aport \u00eentre <strong>1,2-1,5 g per kg\/ corp.<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-imc\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Calculatorul nostru IMC<\/strong><\/a>&nbsp;<strong>v\u0103 va ajuta s\u0103 stabili\u021bi aceste valori.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i dac\u0103 nu dori\u021bi s\u0103 v\u0103 face\u021bi griji cu privire la cifre, articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 pierde\u021bi rapid \u00een greutate f\u0103r\u0103 a num\u0103ra caloriile <\/strong><\/a>v\u0103 poate simplifica pierderea \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"simultaneous-weight-loss-and-muscle-gain\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi \u0219i s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 \u00een acela\u0219i timp?<\/h3>\n\n\n\n<p>Poate a\u021bi auzit c\u0103 trebuie s\u0103 alege\u021bi dac\u0103 vre\u021bi <strong>s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 sau s\u0103 sl\u0103bi\u021bi.<\/strong> De regul\u0103, acesta este scenariul ideal \u0219i cel mai eficient, dar nimic nu este imposibil. Acest lucru este demonstrat, de exemplu, de un studiu realizat pe concurentele din categoria Bikini Fitness \u00een antrenamentul lor \u00eenainte de concurs. Din 27 de fete care au apelat la un deficit caloric de aproximativ 23% \u0219i au inclus at\u00e2t antrenament de for\u021b\u0103, c\u00e2t \u0219i cardio de 5 ori pe s\u0103pt\u0103m\u00e2n\u0103, <strong>6 dintre ele au reu\u0219it s\u0103 c\u00e2\u0219tige o anumit\u0103 cantitate de mas\u0103 muscular\u0103 \u0219i s\u0103 piard\u0103 \u00een greutate \u00een acela\u0219i timp.<\/strong> Unele dintre acestea au reu\u0219it s\u0103-\u0219i men\u021bin\u0103 masa muscular\u0103 pe care au dezvoltat-o, ceea ce este, de asemenea, considerat un succes. \u00cen acest caz, \u00eens\u0103, a fost necesar s\u0103 existe o diet\u0103 \u0219i un plan de antrenament personalizat. Dintre factorii necontrolabili, putem mentiona c\u0103 genetica a jucat un rol \u00een eventualul lor succes. <strong>Aportul lor de proteine a variat \u00eentre 2,9-3,2 g per kg\/corp.<\/strong> <span style=\"color: #ff6600\">[32-33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ceea ce ne intereseaz\u0103 mai mult, \u00eens\u0103, este <strong>pierderea \u00een greutate \u0219i cre\u0219terea muscular\u0103 la \u00eencep\u0103tori<\/strong>. Rezultatele unui studiu efectuat pe b\u0103rba\u021bi tineri al c\u0103ror <strong>IMC are la limita de obezitate<\/strong> ne vor ajuta \u00een acest sens. Li s-a cerut s\u0103 fac\u0103 exerci\u021bii fizice de 6 ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de 4 s\u0103pt\u0103m\u00e2ni (o combina\u021bie de antrenament cardio \u0219i de for\u021b\u0103) \u0219i pentru a face acest lucru li s-a stabilit un deficit caloric de 40%.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grupa 1, cu un aport de proteine de 1,2 g\/kg\/corp, <strong>a men\u021binut masa muscular\u0103<\/strong> \u0219i a pierdut \u00een medie 3,5 kg de gr\u0103sime.<\/li>\n\n\n\n<li>Grupa 2, cu un aport de proteine de 2,4 g\/kg\/corp (inclusiv aportul proteic din zer dup\u0103 antrenament), a pierdut \u00een medie 4,8 kg de gr\u0103sime \u0219i <strong>a c\u00e2\u0219tigat 1,2 kg de mas\u0103 muscular\u0103.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi observa, va fi mai u\u0219or pentru \u00eencep\u0103torii care au un procent mai mare de gr\u0103sime \u0219i, din aceast\u0103 cauz\u0103, \u00eencep de la o greutate mai mare s\u0103 piard\u0103 gr\u0103sime \u0219i s\u0103 c\u00e2\u0219tige masa muscular\u0103 \u00een acela\u0219i timp. Chiar \u0219i \u00een acest caz, <strong>aportul optim de proteine poate fi \u00een jur de 2 g per kg\/corp.<\/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 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, v\u0103 vom oferi sfaturi despre ce proteine s\u0103 alege\u021bi \u00een articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pentru-pierderea-in-greutate\/\" class=\"ek-link\">Cum s\u0103 alege\u021bi cea mai bun\u0103 pudr\u0103 proteic\u0103 pentru pierderea \u00een greutate?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"endurance-sports\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 sunte\u021bi sportivi de anduran\u021b\u0103?<\/h3>\n\n\n\n<p>Sportivii de anduran\u021b\u0103, care se antreneaz\u0103 \u00een medie de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103, au nevoie de proteine pentru a-\u0219i <strong>repara mu\u0219chii deteriora\u021bi,<\/strong> ceea ce, \u00eens\u0103, nu este la fel de important ca la sportivii de for\u021b\u0103. \u00cen plus, sportivii de anduran\u021b\u0103 nu au nevoie at\u00e2t de mult <strong>s\u0103 stimuleze formarea de noi fibre musculare<\/strong> precum sportivii de for\u021b\u0103, unde prioritatea este cre\u0219terea for\u021bei \u0219i a volumului muscular. Pentru sportivii de anduran\u021b\u0103, un volum excesiv de mu\u0219chi ar fi mai mult o pacoste. Mu\u0219chii consum\u0103 energie, dar un sportiv de anduran\u021b\u0103 are nevoie de ace\u0219tia pentru performan\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A\u0219adar, dac\u0103 practica\u021bi sporturi de anduran\u021b\u0103 \u0219i merge\u021bi la alergat de 2 ori pe s\u0103pt\u0103m\u00e2n\u0103, un aport mediu de<strong> 1,2-1,5 g per kg\/corp<\/strong> va fi suficient.<\/li>\n\n\n\n<li>Dac\u0103 v\u0103 antrena\u021bi mai mult, atunci ideal ar fi s\u0103 ave\u021bi \u00eentre <strong>1,2-2 g per kg\/corp.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest interval mai mare este ideal \u0219i dac\u0103 face\u021bi sporturi de anduran\u021b\u0103, ave\u021bi o greutate normal\u0103 sau dori\u021bi s\u0103 sl\u0103bi\u021bi. <span 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<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 cre\u0219te\u021bi performan\u021ba de anduran\u021b\u0103, nu trebuie s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cele mai bune 11 suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310.png\" alt=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 sunte\u021bi sportivi de anduran\u021b\u0103?\" class=\"wp-image-492957\" title=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dac\u0103 sunte\u021bi sportivi de anduran\u021b\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pregnancy\">C\u00e2te proteine ar trebui s\u0103 consume femeile \u00eens\u0103rcinate?<\/h3>\n\n\n\n<p>Proteinele sunt <strong>elementele de baz\u0103 nu numai ale mu\u0219chilor,<\/strong> ci \u0219i ale celulelor din corpul vostru. \u00cen plus, \u00een timpul sarcinii, corpul femeilor lucreaz\u0103 pentru a crea un alt organism, pentru care are nevoie din nou de \u201ematerial\u201d \u0219i energie. Conform recomand\u0103rilor DACH (Societatea German\u0103 de Nutri\u021bie), <strong>nu este necesar\u0103 cre\u0219terea aportului de proteine \u00een primul trimestru<\/strong>. \u00cen al 2-lea \u0219i al 3-lea trimestru de sarcin\u0103 este recomandabil s\u0103 cre\u0219te\u021bi aportul de proteine cu aproximativ<strong> 20 g pe zi.<\/strong> <span style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"breastfeeding\">C\u00e2te proteine ar trebui s\u0103 consume femeile care al\u0103pteaz\u0103?<\/h3>\n\n\n\n<p>Chiar \u0219i \u00een timpul al\u0103pt\u0103rii, este necesar s\u0103 se asigure un <strong>aport suficient de to\u021bi macronutrien\u021bii, inclusiv proteine.<\/strong> Producerea laptelui matern (lacta\u021bia) este un proces complex care cre\u0219te consumul de energie al mamei. Se raporteaz\u0103 c\u0103 aceasta ar fi de p\u00e2n\u0103 la<strong> 500 kcal pe zi.<\/strong> \u00cen mod ideal, aportul de proteine ar trebui s\u0103 fie men\u021binut la aproximativ <strong>1,5 g per kg\/corp<\/strong>&nbsp;\u00een timpul al\u0103pt\u0103rii. <span style=\"color: #ff6600\">[6] [11-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"old-age\">C\u00e2te proteine ar trebui s\u0103 consume persoanele \u00een v\u00e2rst\u0103?<\/h3>\n\n\n\n<p><strong>Odat\u0103 cu v\u00e2rsta, cantitatea de mas\u0103 muscular\u0103 din corp scade \u00een mod natural.<\/strong> Acest fenomen este cunoscut sub numele de sarcopenie (pierderea masei musculare). \u00cen plus, organismul \u00een v\u00e2rst\u0103 are un timp ceva mai greu de digerat proteinele. Prin urmare, este indicat s\u0103 m\u00e2nca\u021bi suficient \u0219i s\u0103 face\u021bi exerci\u021bii fizice pentru a \u00eencetini pe c\u00e2t posibil pierderea de mas\u0103 muscular\u0103. <strong>Proteinele ajut\u0103, de asemenea, la men\u021binerea oaselor s\u0103n\u0103toase.<\/strong> Astfel, cantit\u0103\u021bile suficiente de proteine din diet\u0103 pot ajuta, \u00eentr-o oarecare m\u0103sur\u0103, la prevenirea <strong>osteoporozei (sub\u021bierea oaselor).<\/strong> Astfel, \u00een general, aportul de proteine pentru persoanele \u00een v\u00e2rst\u0103 ar trebui s\u0103 fie \u00een intervalul 1-2 g per kg\/corp, \u00een func\u021bie de scopul \u021bintit. Aportul adecvat de proteine este unul dintre factorii cheie pentru o <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103<\/strong><\/a>. <span style=\"color: #ff6600\">[6,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>O persoan\u0103 \u00een v\u00e2rst\u0103 s\u0103n\u0103toas\u0103, cu un stil de via\u021b\u0103 sedentar, ar trebui s\u0103 consume 1-1,2 g de proteine per kg\/corp pe zi.<\/strong><\/li>\n\n\n\n<li><strong>O persoan\u0103 \u00een v\u00e2rst\u0103 cu o boal\u0103 de lung\u0103 durat\u0103 ar trebui s\u0103 consume 1,2-1,5 g de proteine per kg\/corp pe zi.<\/strong><\/li>\n\n\n\n<li><strong>O persoan\u0103 \u00een v\u00e2rst\u0103 care dore\u0219te s\u0103 piard\u0103 \u00een greutate <\/strong>ar trebui s\u0103 consume<strong> 1,5-2,2 g de proteine per kg\/corp pe zi.<\/strong><\/li>\n\n\n\n<li><strong>O persoan\u0103 \u00een v\u00e2rst\u0103 care dore\u0219te s\u0103 dezvolte mas\u0103 muscular\u0103 <\/strong>ar trebui s\u0103 consume<strong> 1,7-2,0 g de proteine per kg\/corp pe zi.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se recomand\u0103 consultarea unui medic pentru aportul de proteine peste 1,5 g\/kg\/corp. Inciden\u021ba func\u021biei renale afectate este mult mai mare la v\u00e2rstnici, iar aportul excesiv de proteine ar putea agrava inutil aceast\u0103 problem\u0103 de s\u0103n\u0103tate.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1124x736.jpg\" alt=\"C\u00e2te proteine ar trebui s\u0103 consume persoanele \u00een v\u00e2rst\u0103?\" class=\"wp-image-492973\" title=\"C\u00e2te proteine ar trebui s\u0103 consume persoanele \u00een v\u00e2rst\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1124x736.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-2048x1340.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"veganism\">C\u00e2te proteine ar trebui s\u0103 consume veganii?<\/h3>\n\n\n\n<p>Recomand\u0103rile generale pentru aportul de proteine pot varia u\u0219or pentru vegani. \u00cen general, sursele de proteine vegetale au <strong>aproximativ 1\/4 mai pu\u021bini aminoacizi esen\u021biali, care nu sunt \u00een propor\u021bii optime<\/strong>. \u00cen plus, proteinele vegetale sunt mai greu absorbabile, \u00een principal din cauza con\u021binutului lor antinutri\u021bional. Astfel, <strong>aportul de proteine al veganilor ar trebui s\u0103 fie cu aproximativ 20% mai mare<\/strong> dec\u00e2t cel al persoanelor care consum\u0103 produse de origine animal\u0103. <span style=\"color: #ff6600\">[16][29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 profita\u021bi la maximum de sursele vegetale de proteine?<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u00cencerca\u021bi<\/strong> <a href=\"https:\/\/gymbeam.ro\/probiotice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probiotice<\/strong><\/a>. Acestea vor ajuta, \u00een general, la cre\u0219terea gradului de utilizare a proteinelor vegetale.<span style=\"color: #ff6600\"> [17]<\/span><\/li>\n\n\n\n<li><strong>Cre\u0219te\u021bi aportul de proteine cu aproximativ 1\/4.<\/strong> Dac\u0103 obi\u0219nuia\u021bi s\u0103 folosi\u021bi 30 g de proteine din zer, nu v\u0103 fie team\u0103 s\u0103 cre\u0219te\u021bi por\u021bia la 40 g.<\/li>\n\n\n\n<li><strong>Combina\u021bi diferite surse de proteine.<\/strong> \u00cen mod ideal, folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase \u00eempreun\u0103 cu cereale sau chiar soia<\/a>.<\/li>\n\n\n\n<li><strong>Suplimenta\u021bi<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-clasificare-functii-in-organism-efectul-asupra-performantei-sportive-si-cele-mai-bune-surse\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>amino acizii<\/strong><\/a> separat, sub form\u0103 de suplimente. Unele surse de proteine vegetale sunt subreprezentate \u00een anumi\u021bi aminoacizi (a\u0219a-numi\u021bii aminoacizi limitatori). La cereale, <strong>aminoacidul limitator este lizina,<\/strong> la leguminoase este metionina. \u00cen general, leucina poate fi, de asemenea, subreprezentat\u0103 \u00eentr-o diet\u0103 vegan\u0103. Cu toate acestea, pute\u021bi suplimenta ace\u0219ti aminoacizi \u0219i prin suplimente precum&nbsp;<a href=\"https:\/\/gymbeam.ro\/l-metionina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-metionina<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/l-leucina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-leucina<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/l-lizina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-lizina<\/a> separat. Pute\u021bi facilita aportul lor direct cu un <a href=\"https:\/\/gymbeam.ro\/eaa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">amestec EAA<\/a>, care con\u021bine to\u021bi aminoacizii esen\u021biali \u0219i este potrivit \u0219i pentru vegani.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre proteinele vegetale, nu trebuie s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi cea mai bun\u0103 pudr\u0103 proteic\u0103 pe baz\u0103 de plante?<\/strong><\/a><\/li>\n\n\n\n<li>Pentru sugestii despre alte surse de proteine vegetale, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" 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\" class=\"ek-link\"><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>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"739\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan.jpg\" alt=\"C\u00e2te proteine ar trebui s\u0103 consume veganii?\" class=\"wp-image-492989\" title=\"C\u00e2te proteine ar trebui s\u0103 consume veganii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan-400x263.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_proteine_ar_trebui_sa_consumati-2\"><\/span>C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru o mai bun\u0103 \u00een\u021belegere, ve\u021bi g\u0103si \u0219i toate valorile importante \u00een acest tabel. G\u00e2ndi\u021bi-v\u0103 la ele ca la un ghid bazat pe studii \u0219tiin\u021bifice \u0219i testa\u021bi pe cont propriu cantitatea de proteine potrivit\u0103 pentru voi. <span style=\"color: #ff6600\">[1-5][27-28]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Popula\u021bie<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aportul de proteine \u00een g per kg\/corp pe zi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Popula\u021bia medie cu un stil de via\u021b\u0103 sedentar<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8\u20131 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sportivi care fac antrenamente de for\u021b\u0103 pentru a dezvolta mas\u0103 muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4\u20132.2 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sportivi de anduran\u021b\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2\u20132 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sportivi care practic\u0103 sporturi de echip\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4\u20131.7 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sportivi amatori cu greutate normal\u0103 care doresc s\u0103 piard\u0103 \u00een greutate<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6\u20132.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sportivi de for\u021b\u0103 care \u00eencearc\u0103 s\u0103 ating\u0103 un procent sc\u0103zut de gr\u0103sime corporal\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3-3,1 g proteine per kg de mas\u0103 corporal\u0103 f\u0103r\u0103 gr\u0103sime<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Persoane supraponderale sau obeze<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2\u20131.5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Femei care al\u0103pteaz\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Femei \u00eens\u0103rcinate<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00een al 2-lea \u0219i al 3-lea trimestru, cre\u0219te\u021bi aportul cu 20 g pe zi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cen timpul recuper\u0103rii dup\u0103 o accidentare<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Persoane \u00een v\u00e2rst\u0103 cu un stil de via\u021b\u0103 sedentar<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20131.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Persoane \u00een v\u00e2rst\u0103  cu o boal\u0103 pe termen lung<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2\u20131.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Persoane \u00een v\u00e2rst\u0103 care doresc s\u0103 sl\u0103beasc\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5\u20132.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Persoane \u00een v\u00e2rst\u0103 care doresc s\u0103 c\u00e2\u0219tige mas\u0103 muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7\u20132 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_impartiti_aportul_de_proteine_pe_parcursul_zilei\"><\/span>Cum s\u0103 \u00eemp\u0103r\u021bi\u021bi aportul de proteine pe parcursul zilei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odat\u0103 ce a\u021bi stabilit aportul optim de proteine, trebuie s\u0103 \u00eel distribui\u021bi \u00een <strong>mai multe por\u021bii pe zi.<\/strong> Num\u0103rul de por\u021bii depinde de voi, dar \u00een cele din urm\u0103 conteaz\u0103 <strong>c\u00e2t de mult m\u00e2nca\u021bi \u00eentr-o zi.<\/strong> Cu toate acestea, dac\u0103 ar fi s\u0103 acopere\u021bi \u00eentregul aport zilnic de proteine \u00eentr-o singur\u0103 mas\u0103, probabil c\u0103 v-ar fi greu \u0219i nu v-a\u021bi sim\u021bi bine. Dup\u0103 cum am men\u021bionat mai sus, <strong>nu avem un rezervor de proteine \u00een organism<\/strong> pe care s\u0103 \u00eel putem accesa \u00een caz de nevoie. Prin urmare, pentru stimularea form\u0103rii de noi proteine, este recomandat s\u0103 consuma\u021bi aportul zilnic \u00een c\u00e2teva por\u021bii mai mici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru \u00eenceput, exist\u0103 un lucru simplu de re\u021binut &#8211; cu c\u00e2t aportul de proteine este mai mare, <strong>cu at\u00e2t ar trebui s\u0103 ave\u021bi mai multe por\u021bii \u00eentr-o zi<\/strong> pentru a profita la maximum de beneficiile acestora \u0219i a v\u0103 apropia de obiectivul vostru. O femeie slab\u0103 care duce un stil de via\u021b\u0103 sedentar \u00ee\u0219i poate satisface cu u\u0219urin\u021b\u0103 <strong>nevoile zilnice de proteine \u00een aprozimativ 3 por\u021bii pe zi.<\/strong> S-a realizat chiar un studiu pe femei tinere \u0219i v\u00e2rstnici care duceau un stil de via\u021b\u0103 sedentar \u0219i consumau <strong>80% din aportul zilnic de proteine la o singur\u0103 mas\u0103.<\/strong> Rezultatul? Nu a avut niciun efect negativ asupra masei musculare. <span style=\"color: #ff6600\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar este pu\u021bin diferit pentru oamenii activi \u0219i sportivi, \u00een special pentru sportivii de for\u021b\u0103. <strong>Mai multe portii la distan\u021ba de 3-5 ore<\/strong> vor fi mai benefice pentru ei \u00een ceea ce prive\u0219te cre\u0219terea masei musculare. Acest lucru v\u0103 aduce la media fericit\u0103 de 3 mese principale \u0219i 2 gust\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu \u0219ti\u021bi ce alimente con\u021bin proteine? Pentru sfaturi despre sursele bogate \u00een proteine, consulta\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Alimente ce fac mai u\u0219oar\u0103 suplimentarea aportului de proteine din alimenta\u021bia voastr\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_proteine_ar_trebui_sa_consumati_intr-o_portie\"><\/span>C\u00e2te proteine ar trebui s\u0103 consuma\u021bi \u00eentr-o por\u021bie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0103rimea por\u021biilor de proteine depinde de cantitatea total\u0103 pe care ar trebui s\u0103 o consuma\u021bi \u00eentr-o zi \u0219i variaz\u0103, de asemenea, \u00een func\u021bie de tip. <strong>Sursele de proteine cu absorb\u021bie mai lent\u0103<\/strong>, cum ar fi <strong>alimentele solide complexe,<\/strong> nu oxideaz\u0103 la fel de mul\u021bi aminoacizi ca o surs\u0103 de energie, astfel \u00eenc\u00e2t pute\u021bi avea o por\u021bie mai mare \u0219i organismul o va folosi eficient. \u00cen acest caz, o por\u021bie poate avea p\u00e2n\u0103 la<strong> 0,4-0,55 g de proteine per kg\/corp.<\/strong> <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru surse de proteine cu <strong>absorb\u021bie mai rapid\u0103<\/strong>, cum ar <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele din zer<\/a>&nbsp;de \u00eenalt\u0103 calitate, o por\u021bie de <strong>0,3-0,4 g per kg\/corp<\/strong> este suficient\u0103. Cu toate acestea, dac\u0103 dori\u021bi s\u0103 evita\u021bi calculele complicate, r\u0103m\u00e2ne\u021bi la <strong>recomandarea universal\u0103 de 20-40 g<\/strong> de proteine complete. De exemplu, o lingur\u0103 de proteine se \u00eencadreaz\u0103 \u00een acest interval. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dup\u0103 un antrenament?<\/h3>\n\n\n\n<p>Cea mai important\u0103 por\u021bie de proteine este adesea considerat\u0103 a fi cea pe care o <strong>consuma\u021bi dup\u0103 antrenament.<\/strong> Acest lucru se datoreaz\u0103 faptului c\u0103 ajut\u0103 la repararea eficient\u0103 a mu\u0219chilor deteriora\u021bi \u00een urma antrenamentului. \u0218i cu c\u00e2t \u00eencepe aceast\u0103 recuperare mai devreme, cu at\u00e2t mai bine. Ideal este s\u0103 be\u021bi o b\u0103utur\u0103 proteic\u0103 \u00een 30 de minute dup\u0103 exerci\u021bii.<\/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\">A\u0219adar, despre c\u00e2te proteine este vorba?<\/h4>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, por\u021bia adecvat\u0103 este \u00eentre 20-40 g.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 v-a\u021bi antrenat intens \u00eentregul corp, ideal este s\u0103 r\u0103m\u00e2ne\u021bi la limita superioar\u0103, adic\u0103 <strong>40 g de proteine complete per por\u021bie.<\/strong><\/li>\n\n\n\n<li>\u00cen cazul \u00een care a\u021bi f\u0103cut un antrenament mai u\u0219or, de exemplu, axat doar pe partea superioar\u0103 a corpului, un aport de <strong>20 g de proteine pentru o femeie obi\u0219nuit\u0103 \u0219i 30 g de proteine pentru un b\u0103rbat obi\u0219nuit<\/strong> poate fi suficient. Pentru vegani, acest lucru poate fi din nou cu p\u00e2n\u0103 la \u00bc mai mult.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dar dac\u0103 respecta\u021bi doza de o lingur\u0103 de 30 g de proteine, \u00een cele mai multe cazuri ve\u021bi proceda corect. De exemplu, un <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>concentrat din zer u\u0219or absorbabil<\/strong><\/a> poate fi o alegere ideal\u0103.<\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre tipurile de proteine din zer, nu trebuie s\u0103 rata\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-proteine-sa-alegem-izolat-hidrolizat-sau-concentrat-proteic-din-zer\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce pudr\u0103 proteic\u0103 ar trebui s\u0103 alege\u021bi? Concentrat, izolat sau hidrolizat din zer?<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1124x749.jpg\" alt=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dup\u0103 un antrenament?\" class=\"wp-image-493006\" title=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi dup\u0103 un antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aportul_de_proteine_pe_tot_parcursul_zilei\"><\/span>Aportul de proteine pe tot parcursul zilei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e2ncarea de dup\u0103 antrenament este foarte important\u0103. Dar nu ar trebui s\u0103 uita\u021bi de proteine nici \u00een celelalte mese din timpul zilei. Cum se procedeaz\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u00cencepe\u021bi ziua cu o por\u021bie copioas\u0103 de proteine<\/h3>\n\n\n\n<p>Dup\u0103 un post care a durat toat\u0103 noaptea, este ideal s\u0103 furniza\u021bi organismului proteine la prima or\u0103 diminea\u021ba, cu care s\u0103 lucreze la re\u00eennoirea celulelor \u0219i la alte procese importante din organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 ad\u0103uga\u021bi proteine la micul dejun?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alege\u021bi o m\u00e2ncare bogat\u0103 \u00een proteine pentru micul dejun sau completa\u021bi-o cu <a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudr\u0103 proteic\u0103<\/strong><\/a>.<\/li>\n\n\n\n<li>M\u00e2nca\u021bi br\u00e2nz\u0103 de vaci, skyr, iaurt grecesc \u0219i alte produse lactate bogate \u00een proteine.<\/li>\n\n\n\n<li>Face\u021bi o omlet\u0103, ou\u0103 fierte sau omlet\u0103. <a href=\"https:\/\/gymbeam.ro\/albusuri-lichide-de-oua-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Albu\u0219urile lichide de ou\u0103<\/strong><\/a> pot fi, de asemenea, de mare ajutor \u00een buc\u0103t\u0103rie.<\/li>\n\n\n\n<li>Preg\u0103ti\u021bi ni\u0219te gust\u0103ri proteice, poate inspir\u00e2ndu-v\u0103 din <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/retete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>re\u021betele noastre fitness<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Include\u021bi gust\u0103ri proteice<\/h3>\n\n\n\n<p>Acum pute\u021bi g\u0103si surse grozave de proteine practic peste tot. \u0218i dac\u0103 nu ave\u021bi la \u00eendem\u00e2n\u0103 o gustare proteic\u0103, este u\u0219or s\u0103 crea\u021bi una cu doar c\u00e2teva ingrediente. Pute\u021bi m\u00e2nca o gustare proteic\u0103 \u00een orice moment al zilei &#8211; pentru a potoli foamea, pentru a v\u0103 satisface poftele, \u00eenainte de antrenament, dup\u0103 antrenament, \u00eenainte de culcare sau, pe scurt, ori de c\u00e2te ori ave\u021bi nevoie s\u0103 furniza\u021bi organismului vostru proteine de calitate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum arat\u0103 o gustare echilibrat\u0103, bogat\u0103 \u00een proteine?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>p\u00e2ine cu \u0219unc\u0103, br\u00e2nz\u0103, ou sau <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><\/li>\n\n\n\n<li>br\u00e2nz\u0103 de vaci dulce sau s\u0103rat\u0103 cu legume, fructe sau carbohidra\u021bi complec\u0219i<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/proteine-pulbere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gust\u0103ri proteice<\/a> precum cele din re\u021betele noastre<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/fursecuri-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biscui\u021bi proteici, <\/a><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane<\/a>, <a href=\"https:\/\/gymbeam.ro\/moimuv-protein-wafer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napolitane<\/a>, <a href=\"https:\/\/gymbeam.ro\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjacks<\/a>, <a href=\"https:\/\/gymbeam.ro\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shake-uri cremoase<\/a> cu felii de fructe<\/li>\n\n\n\n<li>b\u0103uturi <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteice din zer<\/a> sau&nbsp;<a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegane<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/carne-uscata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carne uscat\u0103 (Jerky)<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1124x749.jpg\" alt=\"Cum arat\u0103 o gustare echilibrat\u0103, bogat\u0103 \u00een proteine?\" class=\"wp-image-493022\" title=\"Cum arat\u0103 o gustare echilibrat\u0103, bogat\u0103 \u00een proteine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Cum pute\u021bi asigura un aport suficient de proteine \u00een masa voastr\u0103 principal\u0103?<\/h3>\n\n\n\n<p>Probabil c\u0103 toat\u0103 lumea \u0219tie deja c\u0103 o mas\u0103 principal\u0103 ar trebui s\u0103 con\u021bin\u0103 o<strong> por\u021bie de<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>carbohidra\u021bi<\/strong><\/a> <strong>complec\u0219i,<\/strong> <strong>legume<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>gr\u0103simi<\/strong><\/a><strong> \u0219i proteine.<\/strong> Ideal ar fi s\u0103 alterna\u021bi sursele acestora astfel \u00eenc\u00e2t s\u0103 ave\u021bi o diet\u0103 variat\u0103 \u0219i un aport suficient din to\u021bi aminoacizii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce surse de proteine ar trebui s\u0103 include\u021bi \u00een mesele principale?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>carne &#8211; vit\u0103, porc, pui &#8211; este recomandat s\u0103 alegeti surse care con\u021bin mai pu\u021bine gr\u0103simi<\/li>\n\n\n\n<li>fructe de mare \u0219i pe\u0219te &#8211; pe l\u00e2ng\u0103 proteine, sunt \u0219i o surs\u0103 important\u0103 de <a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>acizi gra\u0219i omega-3<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/piept-de-pui-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">piept de pui<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ton<\/a> sau <a href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a> la conserv\u0103<\/li>\n\n\n\n<li>br\u00e2nz\u0103 sau produse lactate<\/li>\n\n\n\n<li>alternative vegetale la carne, cum ar fi <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>,&nbsp;<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>,&nbsp;<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><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a> precum <a href=\"https:\/\/gymbeam.ro\/bio-fasole-neagra-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fasole<\/a>, 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\u0103ut<\/a>, linte, maz\u0103re<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z <\/a>(totodat\u0103 \u0219i o surs\u0103 de carbohidra\u021bi complec\u0219i)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">migdale<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alune<\/a> (ambele surse de gr\u0103sime)<\/li>\n\n\n\n<li>Dac\u0103 v\u0103 gr\u0103bi\u021bi sau nu ave\u021bi chef s\u0103 g\u0103ti\u021bi, ve\u021bi aprecia m\u00e2nc\u0103rurile gata preparate, bogate \u00een proteine, care au un raport echilibrat al tuturor macronutrien\u021bilor. V-ar pl\u0103cea s\u0103 \u00eencerca\u021bi <a href=\"https:\/\/gymbeam.ro\/fit-pui-in-stil-asiatic-cu-orez-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pui \u00een stil asiatic cu orez<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.ro\/fit-pui-curry-cu-orez-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pui curry cu orez<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.ro\/fit-pui-in-stil-italian-cu-paste-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pui \u00een stil italian cu paste <\/strong><\/a><strong>sau <\/strong><a href=\"https:\/\/gymbeam.ro\/fit-pui-in-stil-mexican-cu-orez-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pui \u00een stil mexican cu orez<\/strong><\/a><strong>?<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru mai multe informa\u021bii despre sursele de proteine, consulta\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Alimente bogate \u00een proteine la pre\u021buri accesibile.<\/strong><\/a><\/li>\n\n\n\n<li>\u0218i pentru o mul\u021bime de idei despre cum s\u0103 ad\u0103uga\u021bi proteine \u00een dieta voastr\u0103, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adaugati-mai-multe-proteine-in-alimentatia-voastra\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 ad\u0103uga\u021bi mai multe proteine \u00een alimenta\u021bia voastr\u0103?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1124x749.jpg\" alt=\"Ce surse de proteine ar trebui s\u0103 include\u021bi \u00een mesele principale?\" class=\"wp-image-493038\" title=\"Ce surse de proteine ar trebui s\u0103 include\u021bi \u00een mesele principale?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Cum v\u0103 influen\u021beaz\u0103 consumul de proteine \u00eenainte de culcare?<\/h3>\n\n\n\n<p>Poate a\u021bi auzit termenul de <a href=\"https:\/\/gymbeam.ro\/proteine-de-noapte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteine de noapte<\/strong><\/a> sau ave\u021bi pe cineva \u00een cercul vostru care m\u0103n\u00e2nc\u0103 \u00een mod regulat <strong>proteine \u00eenainte de culcare<\/strong>. Acest lucru este realizat cel mai adesea de c\u0103tre sportivii de for\u021b\u0103 care sunt aten\u021bi la fiecare detaliu \u0219i doresc s\u0103 men\u021bin\u0103 o <strong>produc\u021bie crescut\u0103 de proteine musculare<\/strong> pe timp de noapte. Acesta este \u0219i motivul pentru care este recomandat\u0103 br\u00e2nza de vaci sau a\u0219a-numita protein\u0103 de noapte, cunoscut\u0103 \u0219i sub denumirea de <a href=\"https:\/\/gymbeam.ro\/proteina-caseina-micelara-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cazein\u0103 micelar\u0103<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ambele surse de proteine au o <strong>valoare biologic\u0103 ridicat\u0103<\/strong> \u0219i se remarc\u0103 prin absorb\u021bia lor mai lent\u0103, ceea ce este ideal \u00een timpul nop\u021bii c\u00e2nd v\u0103 este foame. Cu toate acestea, este absolut esen\u021bial s\u0103 \u00eendeplini\u021bi necesarul zilnic total de proteine \u0219i numai apoi s\u0103 modifica\u021bi aceste detalii, cum ar fi momentul \u0219i alegerea surselor specifice de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi despre ce s\u0103 m\u00e2nca\u021bi dup\u0103 un antrenament \u00eenainte de a merge la culcare, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-ce-sa-mancati-inainte-de-culcare-daca-va-antrenati-seara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 sfaturi despre ce s\u0103 m\u00e2nca\u021bi \u00eenainte de culcare dac\u0103 v\u0103 antrena\u021bi seara.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Poate_fi_daunator_un_aport_ridicat_de_proteine\"><\/span>Poate fi d\u0103un\u0103tor un aport ridicat de proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate v-a\u021bi \u00eentrebat, dup\u0103 toat\u0103 discu\u021bia despre importan\u021ba proteinelor, dac\u0103 un aport ridicat de proteine implic\u0103 unele <strong>riscuri.<\/strong> Sau poate a\u021bi auzit c\u0103 aportul ridicat de proteine d\u0103uneaz\u0103 rinichilor, ficatului sau poate provoac\u0103 sub\u021bierea oaselor? Haide\u021bi s\u0103 demitiz\u0103m cele mai comune mituri asociate cu un <strong>aport ridicat de proteine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mit: Proteinele cauzeaz\u0103 acidificarea \u00een organism<\/h3>\n\n\n\n<p>Conform acestei teorii, <strong>aportul excesiv de proteine provoac\u0103 aciditate,<\/strong> pe care organismul \u00eencearc\u0103 s\u0103 o neutralizeze printr-o defalcare mai mare a calciului din oase, care ar putea afecta negativ calitatea acestora. Cu toate acestea, niciun studiu relevant nu a confirmat acest lucru. Aportul excesiv de proteine poate duce la o <strong>excre\u021bie urinar\u0103 mai mare de calciu,<\/strong> dar acest lucru nu are niciun efect asupra s\u0103n\u0103t\u0103\u021bii oaselor. Concentra\u021bia de calciu din urin\u0103 nu este legat\u0103 de cantitatea de calciu din organism. <strong>Nu exist\u0103 motive s\u0103 v\u0103 \u00eengrijora\u021bi cu privire la decalcifiere<\/strong>. Cantitatea crescut\u0103 de calciu excretat se datoreaz\u0103 probabil \u00eentr-o oarecare m\u0103sur\u0103 stimul\u0103rii simultane a absorb\u021biei calciului din alimente \u00een intestinul sub\u021bire. <span style=\"color: #ff6600\">[22-23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen schimb, exist\u0103 studii care men\u021bioneaz\u0103 <strong>importan\u021ba proteinelor pentru s\u0103n\u0103tatea oaselor, a\u0219a cum a fost confirmat de EFSA (Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103).<\/strong> Prin urmare, cu siguran\u021b\u0103 nu reprezint\u0103 un dezavataj \u00een acest sens. <span style=\"color: #ff6600\">[24] [30] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mit: Proteinele d\u0103uneaz\u0103 rinichilor \u0219i ficatului<\/h3>\n\n\n\n<p>Exist\u0103 chiar \u0219i un studiu care a analizat \u00een detaliu efectul pe care<strong> aportul crescut de proteine \u00eel are asupra<\/strong> <a href=\"https:\/\/gymbeam.ro\/protector-hepatic-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ficatului<\/strong><\/a><strong> \u0219i <\/strong><a href=\"https:\/\/gymbeam.ro\/kidney-support-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rinichilor<\/strong><\/a>. Pe parcursul unui an \u00eentreg, 14 responden\u021bi care efectuai antrenamente de for\u021b\u0103 au ingerat proteine \u00een fiecare zi \u00een intervalul de <strong>2,5-3,3 g per kg\/corp<\/strong>. Dup\u0103 un an, nu a existat niciun efect asupra rinichilor sau a nivelului lipidelor din s\u00e2nge la ace\u0219ti b\u0103rba\u021bi. \u00centr-adev\u0103r, b\u0103rba\u021bii consumau mai multe calorii prin proteine, dar <strong>&nbsp;nu a existat o cre\u0219tere a \u021besutului adipos.<\/strong><span style=\"color: #ff6600\"> [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi foarte activi din punct de vedere fizic \u0219i ave\u021bi un aport mai mare de proteine, este bine s\u0103 v\u0103 verifica\u021bi starea rinichilor, a ficatului \u0219i a s\u0103n\u0103t\u0103\u021bii generale prin controale periodice preventive \u0219i analize de s\u00e2nge la cabinetul medicului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Mit: Proteinele \u00eengra\u0219\u0103<\/h3>\n\n\n\n<p>Motivul pentru care v\u0103 \u00eengr\u0103\u0219a\u021bi se datoreaz\u0103 stilului de via\u021b\u0103 \u0219i a <strong>aportului excesiv de calorii.<\/strong> Este destul de evident c\u0103 nu proteinele sunt cauza. Dac\u0103 aportul vostru este mare, nu conteaz\u0103 at\u00e2t de mult din ce macronutrient provin caloriile. Este adev\u0103rat, \u00eens\u0103, c\u0103 prin alimente foarte procesate pute\u021bi m\u00e2nca cu u\u0219urin\u021b\u0103 mai multe calorii. Acest lucru v\u0103 pune \u00eentr-un surplus caloric, \u00een care lua\u021bi mai mult\u0103 energie dec\u00e2t poate arde corpul vostru. <strong>Excesul de energie este apoi stocat sub form\u0103 de gr\u0103sime.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/8-2-1124x749.jpg\" alt=\"Mit: Proteinele \u00eengra\u0219\u0103\" class=\"wp-image-493054\" title=\"Mit: Proteinele \u00eengra\u0219\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_suplimentati_mai_usor_proteine_Valorificati_puterea_proteinelor\"><\/span>Cum s\u0103 suplimenta\u021bi mai u\u0219or proteine? Valorifica\u021bi puterea proteinelor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil \u0219ti\u021bi deja c\u0103 toat\u0103 lumea ar trebui s\u0103 asigure un aport adecvat de proteine. \u00cen acest context, trebuie desigur s\u0103 men\u021bion\u0103m <strong>marele ajutoare sub form\u0103 de diverse pudre proteice<\/strong> care pot face suplimentarea mai u\u0219oar\u0103. Nu este cazul s\u0103 v\u0103 alarma\u021bi \u00een privin\u021ba acestora. Sunt o surs\u0103 concentrat\u0103 f\u0103cut\u0103 \u00een principal din lapte sau, \u00een cazul <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudrelor proteice vegane<\/strong><\/a>,&nbsp;din leguminoase sau cereale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 nu sunte\u021bi vegani, <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>concentratul din zer<\/strong><\/a> universal va fi cea mai bun\u0103 alegere pentru voi \u00een ceea ce prive\u0219te raportul pre\u021b-performan\u021b\u0103.<\/li>\n\n\n\n<li>Dac\u0103 \u021bine\u021bi o diet\u0103 de acumulare pentru un concurs \u0219i fiecare gram de macronutrien\u021bi consuma\u021bi este important, miza\u021bi pe <a href=\"https:\/\/gymbeam.ro\/izolati-proteici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izolatul din zer<\/strong><\/a>. Acesta este potrivit \u0219i pentru cei care au intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n\n\n\n<li>Pentru sportivii profesioni\u0219ti care doresc cele mai rapide proteine absorbabile, exist\u0103 <a href=\"https:\/\/gymbeam.ro\/proteine-hidrolozate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hidrolizatul din zer<\/strong><\/a>.<\/li>\n\n\n\n<li>Pentru vegani, <a href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudrele proteice multi-componente<\/strong><\/a>, care combin\u0103 proteinele din cereale \u0219i leguminoase sunt cea mai bun\u0103 alegere, \u00eembun\u0103t\u0103\u021bind spectrul general de aminoacizi \u0219i, astfel, calitatea final\u0103 a proteinelor.<\/li>\n\n\n\n<li>De asemenea, popular\u0103 printre vegani este \u0219i <a href=\"https:\/\/gymbeam.ro\/proteine-din-soia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudra proteic\u0103 din soia<\/strong><\/a>, care de obicei este mai ieftin\u0103 dec\u00e2t <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>pudra proteic\u0103 multi-component\u0103<\/strong><\/a> \u0219i se aseam\u0103n\u0103 cel mai mult cu pudrele proteice din zer \u00een ceea ce prive\u0219te spectrul de aminoacizi.<\/li>\n\n\n\n<li>Exist\u0103, de asemenea, <a href=\"https:\/\/gymbeam.ro\/yum-yum-whey-1000-g-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudre proteice<\/strong><\/a> <strong>adaptate<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> nevoilor femeilor<\/strong><\/a>, care sunt \u00eembog\u0103\u021bite suplimentar cu arz\u0103toare de gr\u0103simi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteinele_si_modul_de_utilizare_de_sportivi_si_non-sportivi\"><\/span>Proteinele \u0219i modul de utilizare de sportivi \u0219i non-sportivi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd spunem proteine, mul\u021bi oameni probabil se g\u00e2ndesc la b\u0103utura pe care o beau sportivii de for\u021b\u0103 dup\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>antrenamente<\/strong><\/a>. Dar acesta nu este singurul lor mod de utilizare. Datorit\u0103 propriet\u0103\u021bilor lor, sunt potrivite \u0219i pentru persoanele cu un stil de via\u021b\u0103 sedentar care doresc s\u0103 aib\u0103 o diet\u0103 echilibrat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2nd s\u0103 folosi\u021bi pudra proteic\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>c\u00e2nd vre\u021bi s\u0103 ad\u0103uga\u021bi proteine de calitate la m\u00e2nc\u0103rurile voastre obi\u0219nuite<\/li>\n\n\n\n<li>c\u0103nd preg\u0103ti\u021bi deserturi dulci pentru a cre\u0219te con\u021binutul de proteine (se poate ad\u0103uga \u00een aluat, creme \u0219i glazuri)<\/li>\n\n\n\n<li>ca b\u0103utur\u0103 \u00eenainte de antrenament \u00een cazul \u00een care nu a\u021bi m\u00e2ncat de ceva timp \u00eenainte de antrenament<\/li>\n\n\n\n<li>ca atare ca b\u0103utur\u0103 dup\u0103 antrenament pentru a ajuta la recuperare<\/li>\n\n\n\n<li>ca gustare \u00een cazul \u00een care vi se face foame \u0219i nu ave\u021bi timp s\u0103 preg\u0103ti\u021bi ceva de m\u00e2ncare<\/li>\n\n\n\n<li>\u00eenainte de culcare<\/li>\n\n\n\n<li>ori de c\u00e2te ori trebuie s\u0103 v\u0103 cre\u0219te\u021bi aportul de proteine<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1124x744.jpg\" alt=\"C\u00e2nd s\u0103 folosi\u021bi pudra proteic\u0103?\" class=\"wp-image-493070\" title=\"C\u00e2nd s\u0103 folosi\u021bi pudra proteic\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum pute\u021bi observa, nu este at\u00e2t de complicat s\u0103 ad\u0103uga\u021bi proteine \u00een regimul vostru alimentar. Aportul lor suficient ar trebui s\u0103 fie o preocupare pentru toat\u0103 lumea \u0219i, dac\u0103 face\u021bi sport \u00een mod regulat sau \u00eencerca\u021bi <strong>s\u0103 sl\u0103bi\u021bi<\/strong>, acestea pot fi un instrument excelent pentru a v\u0103 ajuta s\u0103 v\u0103 atinge\u021bi obiectivul. De\u0219i s-ar putea s\u0103 \u00eent\u00e2lni\u021bi recomand\u0103ri diferite, marea majoritate a sportivilor sunt ferici\u021bi s\u0103 r\u0103m\u00e2n\u0103 la aproximativ 2 g per kg\/corp. \u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi regimul alimentar <strong>variat \u0219i s\u0103 include\u021bi proteine dintr-o varietate de surse.<\/strong> \u00cen acest fel, ve\u021bi elimina caren\u021bele unui spectru de aminoacizi mai pu\u021bin favorabil, de exemplu, \u0219i ve\u021bi ob\u021bine beneficii maxime.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi prieteni \u00een cercul vostru care evit\u0103 pudrele proteice sau nu abordeaz\u0103 serios aportul de proteine? Distribui\u021bi-le articolul nostru, astfel \u00eenc\u00e2t s\u0103 descopere cum \u00eei pot ajuta s\u0103 \u00ee\u0219i ating\u0103 obiectivele sportive \u0219i nu numai.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" 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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Care este aportul ideal de proteine pentru pierderea \u00een greutate, cre\u0219terea mase musculare, \u00een timpul sarcinii sau al\u0103pt\u0103rii? V\u0103 vom explica toate acestea \u00een articolul nostru de ast\u0103zi. \u00cen plus, vom demitiza cele mai comune mituri \u0219i v\u0103 vom oferi sfaturi despre cum s\u0103 ad\u0103uga\u021bi proteine \u00een dieta voastr\u0103.<\/p>\n","protected":false},"author":100,"featured_media":496148,"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":[7142,7358,6278,7130],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-497268","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-batoane-proteice","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>C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"C\u00e2te proteine trebui s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, \u00een timpul sarcinii, al\u0103pt\u0103rii? C\u00e2nd trebui s\u0103 utiliza\u021bi pudra proteic\u0103?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"C\u00e2te proteine trebui s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, \u00een timpul sarcinii, al\u0103pt\u0103rii? C\u00e2nd trebui s\u0103 utiliza\u021bi pudra proteic\u0103?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-22T07:25:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-22T07:40:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Navrh-bez-nazvu-2023-08-31T142158.334-1124x588.png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"29 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii?\",\"datePublished\":\"2023-09-22T07:25:30+00:00\",\"dateModified\":\"2023-09-22T07:40:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\"},\"wordCount\":5852,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png\",\"keywords\":[\"batoane proteice\",\"nutri\u021bie\",\"proteine\",\"proteine pulbere\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\",\"name\":\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png\",\"datePublished\":\"2023-09-22T07:25:30+00:00\",\"dateModified\":\"2023-09-22T07:40:55+00:00\",\"description\":\"C\u00e2te proteine trebui s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, \u00een timpul sarcinii, al\u0103pt\u0103rii? C\u00e2nd trebui s\u0103 utiliza\u021bi pudra proteic\u0103?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png\",\"width\":437,\"height\":279,\"caption\":\"Co je to kasein, jak\u00e9 m\u00e1 v\u00fdhody a v \u010dem je lep\u0161\u00ed ne\u017e syrov\u00e1tkov\u00fd protein?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii? - GymBeam Blog","description":"C\u00e2te proteine trebui s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, \u00een timpul sarcinii, al\u0103pt\u0103rii? C\u00e2nd trebui s\u0103 utiliza\u021bi pudra proteic\u0103?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/","og_type":"article","og_title":"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii? - GymBeam Blog","og_description":"C\u00e2te proteine trebui s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, \u00een timpul sarcinii, al\u0103pt\u0103rii? C\u00e2nd trebui s\u0103 utiliza\u021bi pudra proteic\u0103?","og_url":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/","og_site_name":"GymBeam Blog","article_published_time":"2023-09-22T07:25:30+00:00","article_modified_time":"2023-09-22T07:40:55+00:00","og_image":[{"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Navrh-bez-nazvu-2023-08-31T142158.334-1124x588.png","type":"","width":"","height":""}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"29 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii?","datePublished":"2023-09-22T07:25:30+00:00","dateModified":"2023-09-22T07:40:55+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/"},"wordCount":5852,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png","keywords":["batoane proteice","nutri\u021bie","proteine","proteine pulbere"],"articleSection":["Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/","url":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/","name":"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png","datePublished":"2023-09-22T07:25:30+00:00","dateModified":"2023-09-22T07:40:55+00:00","description":"C\u00e2te proteine trebui s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, \u00een timpul sarcinii, al\u0103pt\u0103rii? C\u00e2nd trebui s\u0103 utiliza\u021bi pudra proteic\u0103?","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Kasein-437-.png","width":437,"height":279,"caption":"Co je to kasein, jak\u00e9 m\u00e1 v\u00fdhody a v \u010dem je lep\u0161\u00ed ne\u017e syrov\u00e1tkov\u00fd protein?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi pentru cre\u0219terea masei musculare, pierderea \u00een greutate, sus\u021binerea performan\u021bei de anduran\u021b\u0103 sau \u00een timpul sarcinii?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/497268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=497268"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/497268\/revisions"}],"predecessor-version":[{"id":498447,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/497268\/revisions\/498447"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/496148"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=497268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=497268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=497268"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=497268"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=497268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}