{"id":539315,"date":"2024-04-03T12:07:58","date_gmt":"2024-04-03T10:07:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=539315"},"modified":"2024-04-03T12:23:11","modified_gmt":"2024-04-03T10:23:11","slug":"ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/","title":{"rendered":"Nutri\u021bie sportiv\u0103 \u00eenainte de antrenament: ce s\u0103 (nu) m\u00e2nca\u021bi \u00eenainte?"},"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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#De_ce_ar_trebui_sa_mancati_inainte_de_antrenament\" title=\"De ce ar trebui s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament?\">De ce ar trebui s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament?<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#6_beneficii_ale_unei_mese_inainte_de_antrenament\" title=\"6 beneficii ale unei mese \u00eenainte de antrenament\">6 beneficii ale unei mese \u00eenainte de antrenament<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Ce_alimente_nu_ar_trebui_sa_fie_incluse_intr-o_masa_inainte_de_antrenament\" title=\"Ce alimente (nu) ar trebui s\u0103 fie incluse \u00eentr-o mas\u0103 \u00eenainte de antrenament?\">Ce alimente (nu) ar trebui s\u0103 fie incluse \u00eentr-o mas\u0103 \u00eenainte de antrenament?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Mese_inainte_de_antrenament_pentru_pierderea_in_greutate\" title=\"Mese \u00eenainte de antrenament pentru pierderea \u00een greutate\">Mese \u00eenainte de antrenament pentru pierderea \u00een greutate<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Mese_inainte_de_antrenament_pentru_dezvoltarea_masei_musculare\" title=\"Mese \u00eenainte de antrenament pentru dezvoltarea masei musculare\">Mese \u00eenainte de antrenament pentru dezvoltarea masei musculare<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Sfaturi_despre_mesele_de_dinainte_de_antrenament\" title=\"Sfaturi despre mesele de dinainte de antrenament\">Sfaturi despre mesele de dinainte de antrenament<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Ce_alimente_nu_sunt_potrivite_inainte_de_antrenament\" title=\"Ce alimente nu sunt potrivite \u00eenainte de antrenament?\">Ce alimente nu sunt potrivite \u00eenainte de antrenament?<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Cum_sa_programati_corect_masa_de_dinaintea_antrenamentului\" title=\"Cum s\u0103 programa\u021bi corect masa de dinaintea antrenamentului?\">Cum s\u0103 programa\u021bi corect masa de dinaintea antrenamentului?<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Ce_suplimente_sunt_potrivite_inainte_de_antrenament\" title=\"Ce suplimente sunt potrivite \u00eenainte de antrenament?\">Ce suplimente sunt potrivite \u00eenainte de antrenament?<\/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\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nu numai \u00eencep\u0103torii se \u00eentreab\u0103 frecvent ce este cel mai bine s\u0103 m\u0103n\u00e2nce \u00eenainte de antrenament \u0219i dac\u0103 este mai bine s\u0103 efectueze exerci\u021bii fizice pe stomacul gol. M\u00e2ncarea de dinainte de antrenament poate influen\u021ba destul de mult <strong>modul \u00een care v\u0103 sim\u021bi\u021bi \u00een timpul unui antrenament, c\u00e2t\u0103 energie ave\u021bi, c\u00e2nd \u00eencepe\u021bi s\u0103 obosi\u021bi<\/strong> \u0219i nu \u00een ultimul r\u00e2nd performan\u021ba voastr\u0103 sportiv\u0103 general\u0103. De aceea, este important s\u0103 planifica\u021bi cu aten\u021bie pentru a profita la maximum de ea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e2ncatul \u00eenainte de antrenament este abordat diferit de cei cu obiective diferite. Cei care doresc s\u0103 piard\u0103 \u00een greutate discut\u0103 cel mai adesea despre beneficiile exerci\u021biilor dup\u0103 o perioad\u0103 de post ca ajutor pentru rezultate mai rapide. Culturistii \u0219i al\u021bi sportivi de for\u021b\u0103, pe de alt\u0103 parte, sunt interesa\u021bi de <strong>cel mai bun mod de a m\u00e2nca pentru a sus\u021bine dezvoltarea masei musculare \u0219i recuperarea organismului<\/strong>. S\u0103 nu uit\u0103m \u00eens\u0103 nici de sportivii de rezisten\u021b\u0103 care \u00eencearc\u0103 s\u0103-\u0219i optimizeze regimul alimentar, astfel \u00eenc\u00e2t <strong>s\u0103 nu r\u0103m\u00e2n\u0103 f\u0103r\u0103 energie \u00een timpul antrenamentelor lungi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebuie spus c\u0103 preferin\u021ba fiec\u0103rei persoane \u00een parte joac\u0103 un rol major \u00een acest sens. Unii pot s\u0103 consume un pr\u00e2nz bogat \u0219i dup\u0103 o jum\u0103tate de or\u0103 s\u0103 poat\u0103 efectua exerci\u021bii fizice la capacitate maxim\u0103 f\u0103r\u0103 nicio problem\u0103. Al\u021bii, dup\u0103 aceea\u0219i mas\u0103, sunt incapabili de efort timp de o perioad\u0103 de timp, fiind mai probabil s\u0103 fac\u0103 mi\u0219care doar dup\u0103 ce au trecut <strong>c\u00e2teva ore f\u0103r\u0103 s\u0103 se alimenteze<\/strong>. Pentru majoritatea oamenilor, totu\u0219i, se potrive\u0219te cel mai bine un stil intermediar, \u00een care m\u0103n\u00e2nc\u0103 suficient pentru a putea digera masa \u00een cea mai mare parte p\u00e2n\u0103 la antrenament, f\u0103r\u0103 a fi surprin\u0219i de foame \u00een timpul antrenamentului. Cum s\u0103 realiza\u021bi acest lucru? Haide\u021bi s\u0103 arunc\u0103m \u00eempreun\u0103 o privire asupra <strong>nutri\u021biei sportive \u00eenainte de antrenament<\/strong> \u0219i s\u0103 afl\u0103m exact cum s\u0103 face\u021bi acest lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00cen acest articol ve\u021bi g\u0103si sfaturi pentru aceste alimente \u00eenainte de antrenament:<\/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=\"#terci-\u00eenainte-de-antrenament\" style=\"border-radius:0px\">Terci<\/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=\"#ou\u0103\" style=\"border-radius:0px\">Ou\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=\"#iaurt-granola\" style=\"border-radius:0px\">Iaurt cu muesli sau granola<\/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=\"#smoothie\" style=\"border-radius:0px\">Smoothie<\/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=\"#cl\u0103tite-proteice\" style=\"border-radius:0px\">Cl\u0103tite proteice<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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=\"#p\u00e2ine\" style=\"border-radius:0px\">P\u00e2ine<\/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=\"#alimente-complexe\" style=\"border-radius:0px\">Alimente complexe<\/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=\"#alimente-complexe-vegetale\" style=\"border-radius:0px\">Alimente complexe vegetale<\/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=\"#tortilla\" style=\"border-radius:0px\">Tortilla<\/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=\"#pr\u0103jituri-fitness\" style=\"border-radius:0px\">Pr\u0103jituri fitness<\/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=\"#gust\u0103ri-proteice\" style=\"border-radius:0px\">Gust\u0103ri proteice<\/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_ar_trebui_sa_mancati_inainte_de_antrenament\"><\/span>De ce ar trebui s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a intra \u00een recomand\u0103ri specifice, s\u0103 rezumam <strong>func\u021bia principal\u0103 \u0219i beneficiile alimentelor de dinainte de antrenament<\/strong>. Dac\u0103 \u00een\u021belege\u021bi de ce ar trebui s\u0103 v\u0103 \u00eengrijora\u021bi ce s\u0103 consuma\u021bi \u00eenainte de a v\u0103 antrena, probabil c\u0103 v\u0103 ve\u021bi g\u00e2ndi mai mult la acest aspect. Pe de alt\u0103 parte, nu v\u0103 pute\u021bi g\u00e2ndi la m\u00e2ncarea de dinainte de antrenament ca la un fel de schimb\u0103tor de joc care v\u0103 va duce imediat performan\u021ba la nivelul unui sportiv profesionist. Depinde \u00eentotdeauna de ceea <strong>ce a\u021bi m\u00e2ncat \u00een contextul ultimelor zile \u0219i s\u0103pt\u0103m\u00e2ni<\/strong>. Pentru sportivi, \u00een special, acesta este aportul total de energie, carbohidra\u021bi \u0219i proteine pentru o zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, <strong>alimentele de dinaintea antrenamentului pot avea un impact major asupra performan\u021bei voastre generale<\/strong>, care \u00een cele din urm\u0103 v\u0103 va afecta progresul \u00een <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)\">pierderea \u00een greutate<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-de-nutritie-si-antrenament-pentru-o-dezvoltare-musculara-maxima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dezvoltarea masei musculare<\/a>&nbsp;sau men\u021binerea performan\u021bei \u00een timpul antrenamentului sau competi\u021biei.<\/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\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"Beneficiile consumului de alimente \u00eenainte de antrenament\" class=\"wp-image-532176\" title=\"Beneficiile consumului de alimente \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_beneficii_ale_unei_mese_inainte_de_antrenament\"><\/span>6 beneficii ale unei mese \u00eenainte de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ofer\u0103 energie pentru antrenamentul vostru<\/h3>\n\n\n\n<p>Cea mai eficient\u0103 <strong>surs\u0103 de energie pentru performan\u021ba sportiv\u0103 sunt carbohidra\u021bii<\/strong>. \u00cen timpul antrenamentelor, este cel mai u\u0219or pentru organism s\u0103 foloseasc\u0103 zah\u0103rul din s\u00e2nge (glucoza). Odat\u0103 ce \u00eencepe s\u0103 se epuizeze, trece \u00een cea mai mare parte la <strong>arderea carbohidra\u021bilor stoca\u021bi sau a glicogenului<\/strong>.<sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O mas\u0103 cu carbohidra\u021bi <strong>va oferi rapid energia disponibil\u0103 pentru antrenament<\/strong>. Datorit\u0103 acestui lucru, pute\u021bi face exerci\u021bii mai lungi, la o intensitate mai mare \u0219i v\u0103 pute\u021bi atinge poten\u021bialul maxim. Func\u021bia carbohidra\u021bilor dintr-o mas\u0103 \u00eenainte de antrenament ca surs\u0103 de energie este \u0219i mai important\u0103 pentru antrenamentele care dureaz\u0103 <strong>mai mult de 45 de minute<\/strong>. La fel dup\u0103 un post prelungit, spre exemplu dup\u0103 un somn de 8 ore.<sup><mark class=\"has-inline-color has-orange-color\">&nbsp;[1]<\/mark><\/sup><\/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. Poate ajuta la \u00eent\u00e2rzierea senza\u021biei de oboseal\u0103<\/h3>\n\n\n\n<p>Toat\u0103 lumea a experimentat o sc\u0103dere a energiei \u00een timpul unui antrenament. Dintr-o dat\u0103 nu mai ave\u021bi puterea pentru urm\u0103toarea repetare sau sim\u021bi\u021bi c\u0103 nu mai pute\u021bi alerga nici m\u0103car 10 metri. Acest lucru se \u00eent\u00e2mpl\u0103 cel mai adesea atunci c\u00e2nd rezervele de glicogen din mu\u0219chi se epuizeaz\u0103 iar corpul vostru trece la <strong>arderea gr\u0103similor<\/strong>. Totu\u0219i, acest sistem energetic este mai complex, ceea ce v\u0103 poate \u00eencetini. Este ca \u0219i cum a\u021bi trece de la o ma\u0219in\u0103 sport la o ma\u0219in\u0103 de ora\u0219 cu mai pu\u021bin\u0103 putere.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O serie de factori influen\u021beaz\u0103 momentul \u00een care lipsa de energie v\u0103 ajunge din urm\u0103, cum ar fi dieta din ziua precedent\u0103, alimentele pe care le-a\u021bi m\u00e2ncat \u00eenainte de antrenament, intensitatea antrenamentului sau ceea ce a\u021bi f\u0103cut cu c\u00e2teva ore \u00eenainte. Totu\u0219i, dac\u0103 v\u0103 <strong>asigura\u021bi c\u0103 masa de dinaintea antrenamentului are suficien\u021bi carbohidra\u021bi<\/strong>, v\u0103 ve\u021bi completa rapid nivelul disponibil de energie. Ve\u021bi \u00eent\u00e2rzia senza\u021bia de oboseal\u0103 economisind \u00een acela\u0219i timp rezervele de energie sub form\u0103 de glicogen muscular pentru mai t\u00e2rziu \u00een antrenament. <mark class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\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\/2024\/03\/iStock-1267079874-1124x749.jpg\" alt=\"De ce ar trebui s\u0103 consuma\u021bi alimente \u00eenainte de antrenament?\" class=\"wp-image-532192\" title=\"De ce ar trebui s\u0103 consuma\u021bi alimente \u00eenainte de antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Ajut\u0103 la protec\u021bia masei musculare<\/h3>\n\n\n\n<p>Proteinele din mesele de dinainte de antrenament sunt asociate \u00een principal cu protec\u021bia masei musculare. \u00cen timp ce acest nutrient este mai des abordat dup\u0103 exerci\u021biul fizic pentru a ajuta la recuperare, acesta \u00ee\u0219i are \u0219i locul \u0219i scopul \u00een perioada pre-antrenament. Cu ajutorul proteinelor, reface\u021bi <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\">aminoacizii<\/a>, care sunt <strong>elementele de baz\u0103 ale masei musculare<\/strong>. Ve\u021bi sus\u021bine astfel un <strong>mediu anabolic<\/strong> \u00een care formarea masei musculare prevaleaz\u0103 asupra descompunerii acesteia (catabolism). \u00cen plus, unii aminoacizi, cum ar fi <a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>, pot servi ca surs\u0103 de energie necesar\u0103 pentru performan\u021ba sportiv\u0103. Ca rezultat, <strong>reduce\u021bi riscul ca organismul s\u0103 foloseasc\u0103 masa muscular\u0103 ca surs\u0103 de energie<\/strong>.&nbsp;<sup>[3\u20134]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Contribuie la reglarea temperaturii corpului<\/h3>\n\n\n\n<p>Performan\u021ba sportiv\u0103 este influen\u021bat\u0103 nu doar de alimente, ci \u0219i de aportul de lichide. <strong>Hidratarea corespunz\u0103toare este important\u0103 pentru buna func\u021bionare a masei musculare \u0219i articula\u021biilor<\/strong>, dar \u0219i pentru <strong>reglarea temperaturii corpului<\/strong>. Deshidratarea, pe de alt\u0103 parte, poate duce la supra\u00eenc\u0103lzire, senza\u021bie de oboseal\u0103 \u0219i sl\u0103biciune. Totu\u0219i, acest lucru nu \u00eenseamn\u0103 c\u0103 ar trebui s\u0103 consuma\u021bi doi litri de ap\u0103 chiar \u00eenainte de antrenament. Aportul de lichide trebuie completate continuu. <mark class=\"has-inline-color has-orange-color\"><sup>[5, 8]<\/sup><\/mark><\/p>\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\/2024\/03\/IMG_8400-1124x749.jpg\" alt=\"Alimentele de dinainte de antrenament \u0219i recuperarea organismului\" class=\"wp-image-532208\" title=\"Alimentele de dinainte de antrenament \u0219i recuperarea organismului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sus\u021bine regenerarea organismului<\/h3>\n\n\n\n<p>O mas\u0103 \u00eenainte de antrenament poate sus\u021bine, de asemenea, recuperarea dup\u0103 antrenament. <strong>Nefiind nevoit s\u0103 apeleze at\u00e2t de mult la propriile rezerve de energie, organismul \u00ee\u0219i va umple mai repede ceea ce are nevoie dup\u0103 antrenament.<\/strong> Apoi poate folosi imediat aminoacizii din proteine pentru a repara mu\u0219chii \u00eencorda\u021bi \u00een urma antrenamentului. Hidratarea corespunz\u0103toare joac\u0103, de asemenea, un rol improtant aici, care <strong>ajut\u0103 la eliminarea mai eficient\u0103 a toxinelor produse de metabolismul energiei<\/strong> \u00een timpul exerci\u021biilor fizice. O recuperare mai bun\u0103 poate fi sim\u021bit\u0103 astfel \u00een termeni de reducere a durerii musculare dup\u0103 antrenament sau DOMS (Delayed Onset Muscle Soreness). <mark class=\"has-inline-color has-orange-color\"><sup>[6]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. V\u0103 sus\u021bine obiectivele<\/h3>\n\n\n\n<p>O mas\u0103 bine aleas\u0103 \u00eenainte de antrenament v\u0103 poate spori performan\u021ba sportiv\u0103. Fiind capabili s\u0103 face\u021bi <strong>exerci\u021bii mai lungi \u0219i mai intense, ve\u021bi arde mai multe calorii \u0219i ve\u021bi sus\u021bine pierderea \u00een greutate.<\/strong> \u00cen acela\u0219i timp, masa voastr\u0103 muscular\u0103 va primi un impuls mai mare, care la r\u00e2ndul s\u0103u va fi apreciat de sportivii de for\u021b\u0103 care vor s\u0103-\u0219i dezvolte masa muscular\u0103. La r\u00e2ndul lor, sportivii de rezisten\u021b\u0103 beneficiaz\u0103 de <strong>\u00eent\u00e2rzierea senza\u021biei de oboseal\u0103<\/strong>, permi\u021b\u00e2ndu-le s\u0103 se antreneze mai mult \u0219i la o intensitate mai mare. Totu\u0219i, vor beneficia \u0219i al\u021bi sportivi care sunt implica\u021bi \u00een echipe sau discipline competitive. <mark class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/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\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"\" class=\"wp-image-532224\" title=\"Mesele de dinainte de antrenament \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016.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_alimente_nu_ar_trebui_sa_fie_incluse_intr-o_masa_inainte_de_antrenament\"><\/span>Ce alimente (nu) ar trebui s\u0103 fie incluse \u00eentr-o mas\u0103 \u00eenainte de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cum s\u0103 re\u00eennoi\u021bi nivelul de energie \u00eenainte de un antrenament pentru a ob\u021bine toate beneficiile men\u021bionate mai sus? \u00cen mod ideal, prin preg\u0103tirea unei mese complexe, dar u\u0219or de digerat. Scopul este de a <strong>primi cantitatea optim\u0103 de energie \u0219i nutrien\u021bi<\/strong>, dar \u00een acela\u0219i timp s\u0103 nu supra\u00eenc\u0103rca\u021bi tractul digestiv prea mult timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel, o mas\u0103 de dinainte de antrenament con\u021bine de obicei o <strong>propor\u021bie mai mare de carbohidra\u021bi \u0219i o por\u021bie mai mic\u0103 de proteine \u0219i gr\u0103simi<\/strong>. Fiecare dintre ace\u0219ti nutrien\u021bi are propria sa func\u021bie \u0219i ve\u021bi g\u0103si surse potrivite \u0219i mai pu\u021bin potrivite. Cu toate acestea, toleran\u021ba \u0219i preferin\u021ba individual\u0103 au ultimul cuv\u00e2nt \u00een alegerea unei anumite mese. De fapt, fiecare poate prefera lucruri diferite \u00eenainte de antrenament. <mark class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/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\">Ce factori influen\u021beaz\u0103 alegerea alimentelor \u00eenainte de antrenament?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>necesarul zilnic de energie \u0219i nutrien\u021bi pentru sportivi<\/li>\n\n\n\n<li>alimentele din ziua precedent\u0103<\/li>\n\n\n\n<li>alocarea total\u0103 a meselor pentru ziua respectiv\u0103<\/li>\n\n\n\n<li>durata \u0219i intensitatea antrenamentului<\/li>\n\n\n\n<li>suplimentele din timpul \u0219i dup\u0103 antrenament<\/li>\n\n\n\n<li>timpul de antrenament<\/li>\n\n\n\n<li>preferin\u021ba individual\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>V\u0103 \u00eentreba\u021bi ce ar trebui s\u0103 con\u021bin\u0103 masa voastr\u0103 de dup\u0103 antrenament? Afla\u021bi \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-dupa-un-antrenament-cele-mai-bune-alimente-si-suplimente-pentru-culturisti-si-sportivi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce s\u0103 m\u00e2nca\u021bi dup\u0103 un antrenament? Cele mai bune alimente \u0219i suplimente pentru culturi\u0219ti \u0219i sportivi de rezisten\u021b\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"28621,51493,32899,75292,48139,36625,85888,85888,48844,62824,65830,258,3807,6672,6454\" ><\/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\">1. Carbohidra\u021bii \u00eenainte de antrenament<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bia principal\u0103:<\/strong> Surs\u0103 de energie pentru putere.<\/li>\n\n\n\n<li><strong>Cantitatea recomandat\u0103:<\/strong> 1-4 g\/kg greutate corporal\u0103 cu 1-4 ore \u00eenainte de antrenament. Aceasta \u00eenseamn\u0103 c\u0103 pute\u021bi consuma, spre exemplu, 4 g\/kg cu patru ore \u00eenainte de antrenament sau 1 g\/kg cu o or\u0103 \u00eenainte de \u00eenceperea antrenamentului. Regla\u021bi cantitatea de carbohidra\u021bi \u00een func\u021bie de timp, dar \u0219i de durata antrenamentului. Spre exemplu, dac\u0103 merge\u021bi la o alergare de 2 ore, ve\u021bi avea nevoie de o cantitate mai mare dec\u00e2t dac\u0103 merge\u021bi la sal\u0103 pentru o or\u0103.&nbsp;<mark class=\"has-inline-color has-orange-color\"><sup>[9\u201310]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Surse corespunz\u0103toare de carbohidra\u021bi \u00eenainte de antrenament<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 nu ave\u021bi de g\u00e2nd s\u0103 v\u0103 antrena\u021bi <strong>o or\u0103 sau mai mult, nu ezita\u021bi s\u0103 consuma\u021bi carbohidra\u021bi complec\u0219i<\/strong>, care elibereaz\u0103 treptat energie.<\/li>\n\n\n\n<li>Dac\u0103 ave\u021bi la dispozi\u021bie mai pu\u021bin de o or\u0103 \u00eenainte de antrenament, alege\u021bi carbohidra\u021bi simpli (zaharuri) care s\u0103 nu pun\u0103 la fel de mult\u0103 presiune asupra digestiei.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, re\u021bine\u021bi c\u0103 <strong>zaharurile nu ar trebui s\u0103 reprezinte mai mult de 10% din aportul total de energie<\/strong>. Excep\u021bie fac sportivii, care de obicei \u00ee\u0219i permit s\u0103 m\u0103n\u00e2nce o cantitate mai mare de zaharuri simple datorit\u0103 cheltuielii lor mai mare de energie.<\/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>Carbohidra\u021bi complec\u0219i:<\/strong> <a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z<\/a>, <a href=\"https:\/\/gymbeam.ro\/orez\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orez<\/a>, <a href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste<\/a>, p\u00e2ine, bulgur, cuscus, <a href=\"https:\/\/gymbeam.ro\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, pr\u0103jituri cu orez, <a href=\"https:\/\/gymbeam.ro\/terciuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">terci instant<\/a>, <a href=\"https:\/\/gymbeam.ro\/tortilla-de-grau-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla<\/a>, <a href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-ciocolata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a>.<\/li>\n\n\n\n<li><strong>Carbohidra\u021bi simpli:<\/strong> <a href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" aria-label=\"fructe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe<\/a>, gust\u0103ri cu fructe, <a href=\"https:\/\/gymbeam.ro\/miere\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miere<\/a>, <a href=\"https:\/\/gymbeam.ro\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">geluri energizante<\/a>, glucoz\u0103 sau dextroz\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Surse neadecvate de carbohidra\u021bi \u00eenainte de antrenament<\/h4>\n\n\n\n<p>Pe de alt\u0103 parte, alimentele care au o <strong>propor\u021bie mai mare de gr\u0103simi<\/strong> sunt mai pu\u021bin potrivite \u00eenainte de antrenament. Acestea dureaz\u0103 pu\u021bin mai mult pentru a se digera \u0219i ar putea cauza probleme digestive \u00een timpul antrenamentului.<\/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>dulciuri (biscui\u021bi, ciocolat\u0103, napolitane), nuci cu glazur\u0103 de ciocolat\u0103, produse de patiserie dulci (croissante, chifle de cas\u0103, pr\u0103jituri), \u00eenghe\u021bat\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>Dac\u0103 vre\u021bi s\u0103 consuma\u021bi ceva dulce din c\u00e2nd \u00een c\u00e2nd \u00eenainte de un antrenament, bomboanele cu jeleu de fructe, spre exemplu, sunt o op\u021biune mai bun\u0103, deoarece sunt digerate rapid.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi cum func\u021bioneaz\u0103 carbohidra\u021bii \u00een organism? Atunci nu trebuie s\u0103 rata\u021bi acest articol <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Carbohidra\u021bii: clasificare, surse, digestie, func\u021bii \u00een organism \u0219i aport optim.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"De ce ar trebui s\u0103 consuma\u021bi carbohidra\u021bi \u00eenainte de antrenament?\" class=\"wp-image-532240\" title=\"De ce ar trebui s\u0103 consuma\u021bi carbohidra\u021bi \u00eenainte de antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Proteine \u00eenainte de antrenament<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bia principal\u0103:<\/strong> protec\u021bia masei musculare, sus\u021binerea regener\u0103rii.<\/li>\n\n\n\n<li><strong>Cantitatea recomandat\u0103:<\/strong> Nu exist\u0103 o recomandare uniform\u0103, \u00eens\u0103 majoritatea oamenilor sunt mul\u021bumi\u021bi de o por\u021bie de 10-25 g de proteine cu cel pu\u021bin o or\u0103 \u00eenainte de antrenament. Este mai important s\u0103 v\u0103 men\u021bine\u021bi aportul zilnic de proteine, care pentru sportivi variaz\u0103 \u00eentre 1,4-2 g\/kg greutate corporal\u0103.&nbsp;<mark class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Surse corespunz\u0103toare de proteine \u00eenainte de antrenament<\/h4>\n\n\n\n<p>\u00cenainte de a face mi\u0219care, este esen\u021bial s\u0103 alege\u021bi <a class=\"ek-link\" 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\" aria-label=\" (opens in a new tab)\">alimente bogate \u00een proteine<\/a>&nbsp;\u0219i s\u0103race \u00een gr\u0103simi.<\/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>carne slab\u0103 (<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\">pui<\/a>, piept de curcan), <a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/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 \u00een saramur\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/somon-in-saramura-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">somon<\/a>, cod), fructe de mare (creve\u021bi), produse lactate (iaurt alb, br\u00e2nz\u0103 de vaci cu con\u021binut sc\u0103zut de gr\u0103simi), \u0219unc\u0103 slab\u0103, ou\u0103 sau <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\">albu\u0219uri<\/a>, <a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>, <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Surse neadecvate de proteine \u00eenainte de antrenament<\/h4>\n\n\n\n<p>Evita\u021bi proteinele cu un con\u021binut mai mare de gr\u0103simi cu aproximativ 2 ore \u00eenainte de antrenament.<\/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>carne gras\u0103 (ceaf\u0103 de porc, carne de vit\u0103, carne tocat\u0103), organe, produse lactate grase (br\u00e2nz\u0103 cremoas\u0103 \u0219i muceg\u0103it\u0103, iaurt cremos), carne pr\u0103jit\u0103, mezeluri (c\u00e2rna\u021bi, felii de carne), alternative pentru burgeri vegani<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Unele persoane pot, de asemenea, s\u0103 tolereze greu leguminoasele<\/strong> (linte, maz\u0103re, <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>, <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>) \u00eenainte de antrenament, care sunt o surs\u0103 excelent\u0103 de proteine vegetale, dar au \u0219i o cantitate mare de fibre. Acestea din urm\u0103 pot cauza probleme mai ales persoanelor cu digestie mai sensibil\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, sunte\u021bi curio\u0219i ce aport de proteine este potrivit pentru voi \u00een func\u021bie de obiectivul vostru? Afla\u021bi \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>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?<\/strong><\/a><\/p>\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\/2024\/03\/IMG_8478-1124x749.jpg\" alt=\"De ce ar trebui s\u0103 consuma\u021bi proteine \u00eenainte de antrenament?\" class=\"wp-image-532256\" title=\"De ce ar trebui s\u0103 consuma\u021bi proteine \u00eenainte de antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Gr\u0103simi \u00eenainte de antrenament<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bia principal\u0103:<\/strong> Surs\u0103 de energie pentru exerci\u021bii de rezisten\u021b\u0103 lungi \u0219i de intensitate sc\u0103zut\u0103 (spre exemplu, plimb\u0103ri sau alerg\u0103ri mai lungi). Exerci\u021biile de for\u021b\u0103 mai scurte (p\u00e2n\u0103 la 45 de minute) sau HIIT, de exemplu, se pot face de obicei f\u0103r\u0103 gr\u0103sime \u00eentr-o mas\u0103 \u00eenainte de antrenament. \u00cen plus, organismul poate folosi propriile depozite de gr\u0103sime.<\/li>\n\n\n\n<li><strong>Cantitatea recomandat\u0103:<\/strong> Nu exist\u0103 o recomandare uniform\u0103, dar <strong>5-15 g per por\u021bie cu cel pu\u021bin o or\u0103 \u00eenainte de antrenament<\/strong> sunt de obicei bine tolerate.&nbsp;<mark class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Surse corespunz\u0103toare de gr\u0103simi \u00eenainte de antrenament<\/h4>\n\n\n\n<p>Atunci c\u00e2nd ad\u0103uga\u021bi gr\u0103simi \u00een m\u00e2ncare, lua\u021bi \u00een considerare c\u0103 majoritatea <strong>alimentelor proteice con\u021bin \u00een mod natural gr\u0103simi<\/strong> (carne, lactate, ou\u0103). \u00cen aceste cazuri, uneori nu este nevoie s\u0103 ad\u0103uga\u021bi o alt\u0103 surs\u0103 a acestui macronutrient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sportivii de rezisten\u021b\u0103, \u00een special, prefer\u0103 <a href=\"https:\/\/gymbeam.ro\/ulei-mct-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul MCT<\/a>&nbsp;\u00een ultimii ani. Spre deosebire de uleiurile conven\u021bionale, acestea sunt <strong>digerate rapid \u0219i organismul le poate folosi imediat ca surs\u0103 de energie<\/strong> care dureaz\u0103 sesiuni lungi de antrenament. Cu toate acestea, este posibil s\u0103 nu se potriveasc\u0103 tuturor \u0219i este recomandabil s\u0103 \u00eei testa\u021bi toleran\u021ba utiliz\u00e2nd mai \u00eent\u00e2i o cantitate mic\u0103. \u00centr-o por\u021bie mic\u0103 pute\u021bi ad\u0103uga \u0219i alte surse de gr\u0103sime la mas\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 href=\"https:\/\/gymbeam.ro\/ulei-de-masline-sub-forma-de-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u0103sline<\/a>, <a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">canola<\/a>, <a href=\"https:\/\/gymbeam.ro\/rbd-ulei-de-cocos-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cocos<\/a>, ulei de <a href=\"https:\/\/gymbeam.ro\/bio-ulei-din-seminte-din-in-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">in<\/a> sau <a href=\"https:\/\/gymbeam.ro\/bio-ulei-de-avocado-virgin-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">avocado<\/a>, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a>, <a href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unturi de arahide<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Surse neadecvate de gr\u0103sime \u00eenainte de antrenament<\/h4>\n\n\n\n<p>\u00cen cazul gr\u0103similor de dinainte de antrenament, problema este <strong>mai des cantitatea dec\u00e2t sursa specific\u0103<\/strong>. Gr\u0103simile \u00een sine sunt digerate mai lent, plus c\u0103 ar putea \u00eencetini absorb\u021bia carbohidra\u021bilor \u0219i a altor nutrien\u021bi. <strong>Alimentele nedigerate din stomac pot cauza probleme digestive grave<\/strong> \u00een timpul unui antrenament, afect\u00e2ndu-l negativ pe acesta, sau sportivul poate s\u0103 nu-l poat\u0103 finaliza. Pe l\u00e2ng\u0103 cantitate, este, de asemenea, necesar s\u0103 urm\u0103ri\u021bi sursa de gr\u0103simi \u0219i s\u0103 urm\u0103ri\u021bi aportul de gr\u0103simi saturate \u0219i \u00een special de gr\u0103simi trans, care sunt adesea asociate cu un risc mai mare de boli cardiovasculare.<\/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>untur\u0103, sl\u0103nin\u0103, sm\u00e2nt\u00e2n\u0103, fast-food, m\u00e2ncare gata preparat\u0103, gr\u0103simi solidificate (dulciuri, topping-uri de ciocolat\u0103, biscui\u021bi umplu\u021bi), pr\u0103jeli<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre func\u021bia gr\u0103similor \u00een alimenta\u021bia voastr\u0103 \u0219i sursele potrivite, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gr\u0103simile s\u0103n\u0103toase \u0219i nes\u0103n\u0103toase: care alimente pot fi consumate \u0219i care trebuie evitate?<\/strong><\/a><\/p>\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\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg\" alt=\"Este indicat s\u0103 consuma\u021bi gr\u0103simi \u00eenainte de antrenament?\" class=\"wp-image-532272\" title=\"Este indicat s\u0103 consuma\u021bi gr\u0103simi \u00eenainte de antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Lichide \u00eenainte de antrenament<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bia principal\u0103:<\/strong> men\u021binerea hidrat\u0103rii corespunz\u0103toare, care este esen\u021bial\u0103 pentru func\u021bia muscular\u0103, termoreglarea \u0219i performan\u021ba fizic\u0103 general\u0103.<\/li>\n\n\n\n<li><strong>Cantitatea recomandat\u0103:<\/strong> 500 ml de lichid cu dou\u0103 ore \u00eenainte de antrenament \u0219i apoi 125-250 ml de ap\u0103 cu 10-20 de minute \u00eenainte de antrenament. \u00cen caz de vreme cald\u0103 sau activit\u0103\u021bi lungi de rezisten\u021b\u0103, se recomand\u0103 s\u0103 be\u021bi mai mult. \u00cen total, <strong>toat\u0103 lumea ar trebui s\u0103 bea 30-45 ml de ap\u0103 pe kg de greutate corporal\u0103 pe zi. <\/strong><mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">B\u0103uturi potrivite \u00eenainte de antrenament<\/h4>\n\n\n\n<p>\u00cenainte de o sesiune clasic\u0103 de antrenament de for\u021b\u0103, <strong>apa plat\u0103<\/strong> este de obicei suficient\u0103. Cu toate acestea, dac\u0103 v\u0103 preg\u0103ti\u021bi pentru o activitate lung\u0103 de rezisten\u021b\u0103 (alergare lung\u0103, ciclism), pute\u021bi <strong>sus\u021bine hidratarea \u0219i cu o <a href=\"https:\/\/gymbeam.ro\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103utur\u0103 de ioni cu electroli\u021bi<\/a><\/strong>. Majoritatea sportivilor se simt confortabil cu o b\u0103utur\u0103 izoton\u0103 care are raportul optim dintre <a href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">electroli\u021bi<\/a>&nbsp;\u0219i carbohidra\u021bi. \u00cen cazul b\u0103uturilor dulci (suc), trebuie s\u0103 \u021bine\u021bi cont de faptul c\u0103 ve\u021bi ingera \u0219i zaharuri, care ar trebui incluse \u0219i \u00een aportul total de carbohidra\u021bi \u00eenainte de antrenament.<\/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>ap\u0103, ceai, suc, <a href=\"https:\/\/gymbeam.ro\/fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103uturi ionice<\/a> (izotonice), <a href=\"https:\/\/gymbeam.ro\/bio-pulbere-de-apa-de-nuca-de-cocos-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ap\u0103 de cocos<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dori\u021bi s\u0103 afla\u021bi mai multe despre b\u0103uturile sportive \u0219i utilizarea lor \u00een diverse activit\u0103\u021bi? Citi\u021bi articolul nostru <strong><a aria-label=\"Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u0103uturile sport: c\u00e2nd s\u0103 be\u021bi b\u0103uturi ionice sau ap\u0103.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">B\u0103uturi neadecvate \u00eenainte de antrenament<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alcool, suc, limonad\u0103, ap\u0103 mineral\u0103 (chiar \u00eenainte de antrenament &#8211; risc de balonare), milkshake-uri<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi de ce este at\u00e2t de important un aport suficient de lichide \u0219i ce anume poate provoca deshidratarea, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103.<\/strong><\/a><\/p>\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\/2024\/03\/MG_7201-1124x749.png\" alt=\"De ce s\u0103 consuma\u021bi lichide \u00eenainte de a v\u0103 antrena?\" class=\"wp-image-532288\" title=\"De ce s\u0103 consuma\u021bi lichide \u00eenainte de a v\u0103 antrena?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mese_inainte_de_antrenament_pentru_pierderea_in_greutate\"><\/span>Mese \u00eenainte de antrenament pentru pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate <strong>v\u0103 \u00eentreba\u021bi, de asemenea, ce s\u0103 m\u00e2nca\u021bi \u00eenainte de un antrenament atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi<\/strong>? Mul\u021bi oameni \u00eenc\u0103 mai cred c\u0103 se vor descurca dac\u0103 se antreneaz\u0103 diminea\u021ba pe <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stomacul gol<\/a>&nbsp;atunci c\u00e2nd vor s\u0103 sl\u0103beasc\u0103. Astfel, ei sper\u0103 la o ardere crescut\u0103 a gr\u0103similor corporale \u0219i un metabolism mai rapid \u00een timpul zilei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din p\u0103cate, studiile nu confirm\u0103 aceste efecte. E\u0219ecul acestei metode se poate datora faptului c\u0103, <strong>f\u0103r\u0103 o mas\u0103 prealabil\u0103, nu pute\u021bi performa la fel de bine<\/strong> ca \u00een cazul \u00een care a\u021bi fi m\u00e2ncat \u00eenainte de antrenament. S-ar putea s\u0103 v\u0103 sim\u021bi\u021bi mai sl\u0103bi\u021bi \u0219i mai obosi\u021bi mai devreme. \u00cen plus, s-ar putea s\u0103 v\u0103 fie foame dup\u0103 antrenament \u0219i s\u0103 ajunge\u021bi s\u0103 m\u00e2nca\u021bi mai mult\u0103 m\u00e2ncare \u00een general \u00een timpul zilei dec\u00e2t dac\u0103 a\u021bi fi m\u00e2ncat \u00eenainte de antrenament. Astfel, este posibil s\u0103 nu reu\u0219i\u021bi s\u0103 \u00eendeplini\u021bi principalul criteriu de sc\u0103dere \u00een greutate, care este s\u0103 fi\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)\">deficit caloric<\/a>&nbsp;(cheltuiala energetic\u0103 este mai mare dec\u00e2t aportul de energie). Dar exist\u0103 \u0219i excep\u021bii, iar unii chiar se bucur\u0103 de antrenament pe nem\u00e2ncate \u0219i ob\u021bin rezultate mai bune dec\u00e2t dac\u0103 ar m\u00e2nca. Acest lucru confirm\u0103 din nou necesitatea ca nutri\u021bia s\u0103 fie personalizat\u0103 \u00een toate aspectele.<mark class=\"has-inline-color has-orange-color\"><sup>[14\u201315]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dar ce s\u0103 m\u00e2nca\u021bi \u00eenainte de a v\u0103 antrena diminea\u021ba devreme?<\/strong> Dac\u0103 ave\u021bi un antrenament imediat dup\u0103 ce v-a\u021bi trezit, \u00eencerca\u021bi m\u0103car s\u0103 m\u00e2nca\u021bi o mas\u0103 mic\u0103 \u00eenainte, cum ar fi o <a href=\"https:\/\/gymbeam.ro\/banane-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banan\u0103<\/a>, p\u00e2ine pr\u0103jit\u0103 sau o pr\u0103jitur\u0103 de orez cu o felie de \u0219unc\u0103 sau iaurt cu con\u021binut sc\u0103zut de gr\u0103simi. <strong>Acest lucru v\u0103 va oferi m\u0103car pu\u021bin\u0103 energie, probabil v\u0103 va face antrenamentul mai pl\u0103cut \u0219i va produce o performan\u021b\u0103 mai bun\u0103<\/strong>. \u00cen cazul \u00een care nu reu\u0219i\u021bi s\u0103 consuma\u021bi nici m\u0103car o bucat\u0103 de banan\u0103, concentra\u021bi-v\u0103 pe ultima mas\u0103 din ziua precedent\u0103 (cina, a doua cin\u0103). Acesta ar trebui s\u0103 con\u021bin\u0103 o propor\u021bie mai mare de carbohidra\u021bi, pe care apoi \u00eei pute\u021bi folosi ca surs\u0103 de energie pentru antrenamentul de diminea\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi s\u0103 afla\u021bi cum s\u0103 sl\u0103bi\u021bi, cu siguran\u021b\u0103 nu trebuie s\u0103 rata\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>No\u021biuni de baz\u0103 simple cu privire la pierderea \u00een greutate: o s\u0103 v\u0103 surprind\u0103 ce este cu adev\u0103rat important.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Este indicat s\u0103 m\u00e2nca\u021bi \u00eenainte de a v\u0103 antrena pentru a pierde \u00een greutate?\" class=\"wp-image-532304\" title=\"Este indicat s\u0103 m\u00e2nca\u021bi \u00eenainte de a v\u0103 antrena pentru a pierde \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mese_inainte_de_antrenament_pentru_dezvoltarea_masei_musculare\"><\/span>Mese \u00eenainte de antrenament pentru dezvoltarea masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Programul nutri\u021bional este abordat \u0219i de culturi\u0219tii \u0219i sportivii de for\u021b\u0103 care doresc s\u0103-\u0219i sus\u021bin\u0103 dezvoltarea masei musculare cu mese alese corespunz\u0103tor \u00een jurul antrenamentului. Antrenamentele pe nem\u00e2ncate sunt de obicei evitate <strong>deoarece se dore\u0219te s\u0103 se previn\u0103 catabolismul, adic\u0103 arderea muscular\u0103<\/strong>. Prin urmare, ace\u0219tia \u00eencearc\u0103 s\u0103 consume cel pu\u021bin o mas\u0103 care s\u0103 con\u021bin\u0103 at\u00e2t carbohidra\u021bi, c\u00e2t \u0219i proteine \u00eenainte de a se antrena. Totu\u0219i, acord\u0103 mai mult\u0103 aten\u021bie mesei de dup\u0103 efortul fizic, pe care o consum\u0103 \u00een fereastra anabolizant\u0103 pentru a maximiza recuperarea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, conform studiilor actuale, se pare c\u0103 <strong>alimentele de dinainte de antrenament au un efect similar asupra dezvolt\u0103rii masei musculare ca \u0219i cele de dup\u0103 antrenament<\/strong>. Solu\u021bia este s\u0103 consuma\u021bi suficiente proteine \u00een c\u00e2teva ore \u00een timpul antrenamentului \u0219i s\u0103 atinge\u021bi aportul zilnic total. \u00cen acest fel, nu este nevoie s\u0103 v\u0103 concentra\u021bi prea mult asupra nevoii de a v\u0103 gr\u0103bi spre vestiar imediat dup\u0103 antrenament \u0219i s\u0103 be\u021bi o b\u0103utur\u0103 <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\">proteic\u0103<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a> dup\u0103 antrenament, astfel \u00eenc\u00e2t s\u0103 nu pierde\u021bi accidental c\u00e2\u0219tigurile ob\u021binute. Pur \u0219i simplu servi\u021bi masa proteic\u0103 sau complex\u0103 acas\u0103. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103? Afla\u021bi totul despre antrenament \u0219i nutri\u021bie \u00een articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<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=\"Sfaturi_despre_mesele_de_dinainte_de_antrenament\"><\/span>Sfaturi despre mesele de dinainte de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preg\u0103tirea unei mese \u00eenainte de antrenament nu trebuie s\u0103 fie lung\u0103 sau complicat\u0103. Pute\u021bi alege dintre op\u021biunile dulci sau s\u0103rate, precum \u0219i s\u0103 g\u0103si\u021bi inspira\u021bie din gust\u0103rile noastre \u00eenainte de antrenament. <strong>Ajusta\u021bi-v\u0103 por\u021bia la ora din zi, la momentul de dinainte de antrenament \u0219i la aportul zilnic de energie.<\/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=\"terci-\u00eenainte-de-antrenament\">1. Terci \u00eenainte de antrenament<\/h3>\n\n\n\n<p>Terciul se bazeaz\u0103 pe fulgi de ov\u0103z, quinoa, orez instant sau hri\u0219c\u0103. Sunt <strong>simplu de preparat, u\u0219or de digerat<\/strong>, iar c\u00e2nd amesteca\u021bi o protein\u0103, o bucat\u0103 din fructul vostru preferat \u0219i o lingur\u0103 de unt de arahide, ave\u021bi o mas\u0103 complet\u0103. <strong>Terciul de orez este cel mai rapid de digerat<\/strong> \u0219i este bine tolerat chiar \u0219i cu o or\u0103 \u00eenainte de antrenament.<\/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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-proteic-rapid-post-antrenament\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ov\u0103z cu proteine, unt de arahide cu fructe<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-de-orez-pre-antrenament-rapid\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">terci de orez care este gata \u00een c\u00e2teva secunde<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-fulgi-de-ovaz-la-cuptor-cu-unt-de-arahide\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">terci sub form\u0103 de brownie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-budinca-de-gris-cu-mere-scortisoara-si-unt-de-caju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">terci semolina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-de-ovaz-savuros-cu-ou-posat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">terci s\u0103rat cu ou\u0103<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-din-quinoa-cu-mere-mac-si-scortisoara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">terci cu quinoa \u0219i mere<\/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\/2024\/03\/iStock-842431756-1124x749.jpg\" alt=\"Terci \u00eenainte de antrenament\" class=\"wp-image-532322\" title=\"Terci \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"ou\u0103\">2. Ou\u0103 cu p\u00e2ine \u0219i legume<\/h3>\n\n\n\n<p>Ou\u0103le sunt un aliment preferat, cu un con\u021binut ridicat de nutrien\u021bi valoro\u0219i. Cu toate acestea, au un con\u021binut mai mare de gr\u0103simi \u00een g\u0103lbenu\u0219, a\u0219a c\u0103 este mai bine s\u0103 <strong>combina\u021bi ou\u0103le \u00eentregi<\/strong> <strong>cu<\/strong> <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\u0219uri pure<\/strong><\/a>. Preg\u0103ti\u021bi-le fierte sau omlet\u0103. Aceasta din urm\u0103 este, de asemenea, excelent\u0103, sau pute\u021bi \u00eencerca <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-briose-pentru-micul-dejun-cu-ou-branza-sunca-si-rosii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brio\u0219e cu ou\u0103<\/a>. Ad\u0103uga\u021bi p\u00e2ine integral\u0103 ca surs\u0103 de carbohidra\u021bi \u0219i ad\u0103uga\u021bi c\u00e2teva legume proaspete \u00een mas\u0103. Cel mai bine este s\u0103 consuma\u021bi ou\u0103le cu cel pu\u021bin 2 ore \u00eenainte de antrenament, deoarece proteinele din ou dureaz\u0103 pu\u021bin mai mult pentru a se digera dec\u00e2t cele din zer.<\/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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tocana-cu-legume-si-oua\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">toc\u0103ni\u021b\u0103 de legume cu ou\u0103<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-briose-pentru-micul-dejun-cu-ou-branza-sunca-si-rosii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brio\u0219e cu ou\u0103 pentru micul dejun<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-trei-tipuri-de-retete-cu-oua-pentru-micul-dejun\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 re\u021bete cu ou\u0103 pentru micul dejun<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce con\u021bin ou\u0103le \u0219i care sunt beneficiile lor, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 motive excelente pentru a consuma ou\u0103<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg\" alt=\"Ou\u0103 \u00eenainte de antrenament\" class=\"wp-image-532338\" title=\"Ou\u0103 \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"iaurt-granola\">3. Iaurt cu muesli sau granola \u0219i fructe<\/h3>\n\n\n\n<p>Nu este nimic mai u\u0219or dec\u00e2t s\u0103 lua\u021bi iaurt alb sau grecesc 0% din frigider, s\u0103-l turna\u021bi peste <a href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-ciocolata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a> sau <a href=\"https:\/\/gymbeam.ro\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muesliul<\/a> preferat \u0219i s\u0103 ad\u0103uga\u021bi o banan\u0103 feliat\u0103. \u00cen cel mai scurt timp, ve\u021bi avea o gustare delicioas\u0103 gata s\u0103 v\u0103 ofere un plus de energie \u00eenainte de antrenament. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/fulgi-de-ovaz\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fulgii de ov\u0103z<\/a> cu c\u00e2teva nuci \u0219i fructe liofilizate sunt, de asemenea, excelente \u00een iaurt.<\/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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-iaurt-ingheat-cu-fructe-granola-cu-ciocolata-si-nuci-pecan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">iaurt congelat cu fructe, granola de ciocolat\u0103 \u0219i nuci<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-granola-de-casa-cu-alune\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granola de cas\u0103 cu nuci<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-granola-crocanta-cu-fructe-cu-coaja-tare-si-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granola crocant\u0103 cu nuci \u0219i quinoa<\/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\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg\" alt=\"Iaurt \u00eenainte de antrenament\" class=\"wp-image-532354\" title=\"Iaurt \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"smoothie\">4. Smoothie de fructe cu proteine, iaurt sau quark<\/h3>\n\n\n\n<p>Un smoothie este alegerea perfect\u0103 atunci c\u00e2nd nu ave\u021bi timp s\u0103 preg\u0103ti\u021bi o mas\u0103 mai mare, dar ave\u021bi nevoie de <strong>o surs\u0103 de nutrien\u021bi u\u0219or digerabil\u0103<\/strong>. Ave\u021bi grij\u0103 s\u0103 nu uita\u021bi nimic sau s\u0103 exagera\u021bi cu cantitatea de fructe sau gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 prepara\u021bi un smoothie echilibrat?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Alege\u021bi un lichid &#8211; ap\u0103 plat\u0103, lapte, o b\u0103utur\u0103 pe baz\u0103 de plante (migdale, soia, orez) sau <a href=\"https:\/\/gymbeam.ro\/bio-pulbere-de-apa-de-nuca-de-cocos-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ap\u0103 de nuc\u0103 de cocos<\/a>.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi o por\u021bie de fructe &#8211; banane, kiwi, pere, <a href=\"https:\/\/gymbeam.ro\/piersici-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">piersici<\/a>, <a href=\"https:\/\/gymbeam.ro\/afine-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">afine<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/zmeura\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zmeur\u0103<\/a>.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi proteine &#8211; <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulberi proteice<\/a>, iaurt cu con\u021binut sc\u0103zut de gr\u0103simi sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quark<\/a>.<\/li>\n\n\n\n<li>Selecta\u021bi o surs\u0103 de gr\u0103sime &#8211; unt de arahide, migdale, <a href=\"https:\/\/gymbeam.ro\/unt-de-caju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caju<\/a> sau alte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/unturi-din-nuci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">unturi de arahide<\/a>.<\/li>\n\n\n\n<li>Oferi\u021bi arom\u0103 dup\u0103 cum dori\u021bi &#8211; scor\u021bi\u0219oar\u0103, <a href=\"https:\/\/gymbeam.ro\/bio-pudra-de-cacao-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cacao<\/a>, <a href=\"https:\/\/gymbeam.ro\/sirop-fara-calorii-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirop<\/a> cu con\u021binut sc\u0103zut de calorii sau alt \u00eendulcitor.<\/li>\n<\/ol>\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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-smoothie-racoritor-cu-fructe-de-padure-si-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothie r\u0103coritor cu proteine \u0219i fructe de p\u0103dure<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-smoothie-cremos-cu-banane-si-unt-de-arahide\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothie cu banane \u0219i arahide<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-smoothie-cu-aroma-de-prajitura-de-morcovi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">un smoothie care are gust de pr\u0103jitur\u0103 cu morcovi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/3-retete-sanatoase-de-smoothie-ciocolata-mar-sfecla-spanac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 re\u021bete de smoothie<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tot ce trebuie s\u0103 \u0219ti\u021bi despre cum s\u0103 preg\u0103ti\u021bi un smoothie echilibrat din punct de vedere nutri\u021bional poate fi g\u0103sit \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 face\u021bi un smoothie s\u0103n\u0103tos \u0219i nutritiv &#8211; pas cu pas.<\/strong><\/a><\/p>\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\/2024\/03\/iStock-1243466187-1124x749.jpg\" alt=\"Smoothie \u00eenainte de antrenament\" class=\"wp-image-532370\" title=\"Smoothie \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cl\u0103tite-proteice\">5. Vafe proteice sau cl\u0103tite cu fructe<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi fani alimente dulci, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/clatite-ro\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103titele<\/a>&nbsp;sau vafele \u00eembog\u0103\u021bite cu pulberi proteice sau alte proteine v\u0103 vor satisface cu siguran\u021b\u0103 papilele gustative. Pentru cea mai rapid\u0103 \u0219i mai u\u0219oar\u0103 preparare, alege\u021bi un <a href=\"https:\/\/gymbeam.ro\/proteine-pentru-clatite-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">amestec proteic de vafe sau cl\u0103tite<\/a>. Servi\u021bi cu iaurt, pu\u021bin unt de arahide \u0219i fructe proaspete sau <a href=\"https:\/\/gymbeam.ro\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gem<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-delicioase-si-pufoase-in-trei-feluri\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 re\u021bete de cl\u0103tite pufoase<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-din-ovaz-cu-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cl\u0103tite cu banane \u0219i fulgi de ov\u0103z<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-cu-chefir-bogate-in-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cl\u0103tite cu kefir pline cu proteine<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-din-spelta-cu-fructe-si-unt-de-arahide\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cl\u0103tite cu spelta<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-cu-branza-quark-la-cuptor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cl\u0103tite coapte cu quark<\/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\" id=\"p\u00e2ine\">6. P\u00e2ine cu \u0219unc\u0103, br\u00e2nz\u0103 sau crem\u0103 tartinabil\u0103 de calitate<\/h3>\n\n\n\n<p>Ve\u021bi aprecia o felie de p\u00e2ine sau un covrig cu br\u00e2nz\u0103 sau crem\u0103 tartinabil\u0103 atunci c\u00e2nd <strong>nu ave\u021bi timp s\u0103 prepara\u021bi o mas\u0103 cald\u0103<\/strong>. \u0218unca de \u00eenalt\u0103 calitate, br\u00e2nza cu con\u021binut sc\u0103zut de gr\u0103simi sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/tofu-ro\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a> feliat sunt perfecte pe p\u00e2ine. Dar <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-in-3-feluri-preparata-in-casa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cremele tartinabile<\/a> de cas\u0103 sunt excelente \u0219i pot fi f\u0103cute cu <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>, <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> sau ou\u0103. Ave\u021bi grij\u0103 doar la cantitatea de gr\u0103sime pe care o ad\u0103uga\u021bi, precum \u0219i la arome precum ceap\u0103, usturoi sau pe\u0219te, care pot cauza balonare \u0219i alte probleme digestive persoanelor mai sensibile \u00een timpul antrenamentelor. Fi\u021bi mereu ghida\u021bi de toleran\u021ba voastr\u0103 personal\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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-3-creme-tartinabile-proteice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 re\u021bete de creme tartinabile pline de proteine<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-cu-tofu-si-rosii-deshidratate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crem\u0103 tartinabil\u0103 vegan\u0103 cu tofu<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-sos-de-sfecla-cu-branza-quark\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crem\u0103 tartinabil\u0103 cu sfecl\u0103 ro\u0219ie \u0219i quark<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-de-ton-cu-oua\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crem\u0103 tartinabil\u0103 cu ton \u0219i ou<\/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\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg\" alt=\"P\u00e2ine \u00eenainte de antrenament\" class=\"wp-image-532388\" title=\"P\u00e2ine \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"alimente-complexe\">7. Carne slab\u0103 sau pe\u0219te cu o garnitur\u0103 \u0219i legume<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 alege\u021bi doar \u00eentre mese dulci sau reci \u00eenainte de antrenament. Sunt potrivite \u0219i <strong>mesele calde u\u0219or digerabile, pe care le pute\u021bi preg\u0103ti \u00een 30 de minute<\/strong>. \u00cen cazul \u00een care nu pute\u021bi g\u0103ti \u00eenainte de antrenament, preg\u0103ti\u021bi-v\u0103 m\u00e2ncarea din timp \u00eentr-o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/caserola-din-sticla-pentru-alimente-1050-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">caserol\u0103<\/a>&nbsp;\u0219i apoi pur \u0219i simplu re\u00eenc\u0103lzi\u021bi-o. Totu\u0219i, pute\u021bi \u00eencerca \u0219i <a href=\"https:\/\/gymbeam.ro\/alimente-gata-preparate\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preparate Ready To Eat FIT<\/a>&nbsp;adecvate pentru sportivi, pe care trebuie doar s\u0103 le \u00eenc\u0103lzi\u021bi \u0219i s\u0103 le m\u00e2nca\u021bi.<\/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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-piept-de-pui-suculent-in-sos-de-portocale\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">piept de pui suculent \u00een sos de portocale<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-creveti-asiatici-in-sos-dulce-si-sarat-cu-orez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">creve\u021bi asiatici cu orez<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tagliatelle-cremoase-cu-somon-si-branza-ricotta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">paste cremoase tagliatelle cu somon \u0219i ricotta<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pui-teriyaki\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pui teriyaki<\/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\" id=\"alimente-complexe-vegetale\">8. Alternative de carne pe baz\u0103 de plante cu garnituri \u0219i legume<\/h3>\n\n\n\n<p>Ve\u021bi aprecia aceste feluri de m\u00e2ncare, <strong>indiferent dac\u0103 sunte\u021bi adeptul unei diete pe baz\u0103 de plante sau pur \u0219i simplu v\u0103 place s\u0103 v\u0103 diversifica\u021bi mesele<\/strong>. Pute\u021bi \u00eencerca <a href=\"https:\/\/gymbeam.ro\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <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> sau <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>. Avantajul este c\u0103 nu trebuie s\u0103 g\u0103ti\u021bi tofu sau tempeh. Totu\u0219i, acestea au de obicei un gust mai bun sotate \u00een tigaie cu condimente \u0219i legume. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/quinoa-ro\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/orez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orezul<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/paste\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pastele<\/a> sau gnocchi sunt de asemenea bune.<\/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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-dovleac-cu-curry-tofu-la-tigaie-si-orez-jasmine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dovleac cu curry, tofu pr\u0103jit \u0219i orez jasmine<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-taiei-pad-thai-cu-tempeh-si-legume-proaspete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">t\u0103i\u021bei pad Thai cu tempeh \u0219i legume proaspete<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-spaghete-cu-tempeh-si-sos-de-rosii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spaghete cu tempeh \u0219i sos de ro\u0219ii<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-taitei-seitan-cu-broccoli-in-sos-asiatic\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">t\u0103i\u021bei seitan cu broccoli<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 include\u021bi mai des \u00eenlocuitori de carne vegani \u00een alimenta\u021bia voastr\u0103, nu trebuie s\u0103 rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Alternative vegetale la carne: care sunt cele mai bune, c\u00e2te proteine \u200b\u200bcon\u021bin \u0219i pot \u00eenlocui \u00een totalitate carnea?<\/strong><\/a><\/p>\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\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg\" alt=\"Pr\u00e2nz \u00eenainte de antrenament\" class=\"wp-image-532404\" title=\"Pr\u00e2nz \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tortilla\">9. Tortila umplut\u0103<\/h3>\n\n\n\n<p><strong>De asemenea, pute\u021bi preg\u0103ti un wrap gustos \u00een c\u00e2teva minute \u00eenainte de antrenament<\/strong>. Trebuie doar s\u0103 lua\u021bi o <a href=\"https:\/\/gymbeam.ro\/tortilla-de-grau-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla<\/a>, s\u0103 o umple\u021bi cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">carne de pui<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/ton\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ton<\/a>, tofu sau legume tocate, s\u0103 ad\u0103uga\u021bi iaurt sau sos de avocado \u0219i gata. Dac\u0103 ad\u0103uga\u021bi br\u00e2nz\u0103 \u0219i o l\u0103sa\u021bi un timp \u00eentr-un gr\u0103tar pentru panini, la cuptor sau la cuptorul cu microunde, ave\u021bi parte de un r\u0103sf\u0103\u021b \u0219i mai mare. Din nou, ave\u021bi grij\u0103 la con\u021binutul de gr\u0103sime, deoarece o por\u021bie mare de sos de maionez\u0103 nu este probabil o idee bun\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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tortilla-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilla \u00eemp\u0103turit\u0103<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-wrap-cu-ton-crema-de-avocado-si-legume\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">wrap de ton cu sos de avocado \u0219i legume<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-quesadilla-cu-ton-si-salsa-de-rosii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quesadilla cu ton \u0219i salsa de ro\u0219ii<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tortilla-cu-tofu-si-sos-de-miere-si-mustar\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilla cu tofu<\/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\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg\" alt=\"Tortila \u00eenainte de antrenament\" class=\"wp-image-532420\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pr\u0103jituri-fitness\">10. Pr\u0103jitur\u0103 fitness sau \u00een can\u0103<\/h3>\n\n\n\n<p>\u00cenainte de a merge la alergat sau la sal\u0103, v\u0103 pute\u021bi <strong>bucura \u0219i de un desert s\u0103n\u0103tos<\/strong>. Dac\u0103 \u00eel prepara\u021bi cu f\u0103in\u0103 integral\u0103, folosi\u021bi mai pu\u021bine gr\u0103simi \u0219i zah\u0103r \u0219i ad\u0103uga\u021bi ni\u0219te proteine sub form\u0103 de pulbere proteic\u0103 sau br\u00e2nz\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quark<\/a>, ve\u021bi avea o mas\u0103 s\u0103n\u0103toas\u0103 \u0219i hr\u0103nitoare.<\/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\">Inspira\u021bi-v\u0103 din re\u021betele noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tort-umed-de-morcovi-cu-multe-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pr\u0103jitur\u0103 proteic\u0103 moale cu morcovi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-prajitura-musuroi-de-cartita-la-pahar-la-pahar\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pr\u0103jitur\u0103 mu\u0219uroi \u00een pahar<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-cheesecake-cu-vanilie-fara-coacere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cheesecake cu br\u00e2nz\u0103 de vaci \u0219i vanilie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-felii-de-ovaz-cu-afine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pr\u0103jitur\u0103 de ov\u0103z cu afine<\/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\/2024\/03\/IMG_7084-1124x749.jpg\" alt=\"Un desert s\u0103n\u0103tos \u00eenainte de antrenament\" class=\"wp-image-532436\" title=\"Un desert s\u0103n\u0103tos \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"gust\u0103ri-proteice\">11. Bonus: Gust\u0103ri \u00eenainte de antrenament<\/h3>\n\n\n\n<p>\u00cenlocuitoarele de mas\u0103 sau diverse <a href=\"https:\/\/gymbeam.ro\/snacks-uri-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gust\u0103ri<\/a>&nbsp;care s\u0103 con\u021bin\u0103 at\u00e2t carbohidra\u021bi, c\u00e2t \u0219i proteine sunt o modalitate excelent\u0103 de a <strong>reumple rapid aportul de energie \u00eenainte de antrenament<\/strong>. Le po\u021bi purta \u00een geanta sport pentru a le avea la dispozi\u021bie \u00een orice moment, \u00eens\u0103 trebuie s\u0103 fi\u021bi mereu aten\u021bi la ingredientele din aceste bun\u0103t\u0103\u021bi. Uneori au prea multe gr\u0103simi sau le pot lipsi unele substan\u021be nutritive, dar pute\u021bi rezolva acest lucru ad\u0103ug\u00e2nd proteine sau fructe. Pute\u021bi, totu\u0219i, s\u0103 preg\u0103ti\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/retete\/gustari\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gust\u0103ri<\/a>&nbsp;\u00eenainte de antrenament acas\u0103 pentru a avea parte de aceste ingrediente.<\/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\">Sfaturi pentru gust\u0103ri \u00eenainte de antrenament:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fursecuri proteice<\/a><\/li>\n\n\n\n<li><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\">flapjack proteic<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-batoane-proteice-granola\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">batoane granola proteice de cas\u0103<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/smart-vege-meal-shake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shake vegetal din legume<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_alimente_nu_sunt_potrivite_inainte_de_antrenament\"><\/span>Ce alimente nu sunt potrivite \u00eenainte de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat mai sus, cu aproximativ 2 ore \u00eenainte de antrenament, ar trebui s\u0103 evita\u021bi <strong>alimentele bogate \u00een gr\u0103simi \u0219i fibre<\/strong>. Mai ales in cazul antrenamentelor de mare intensitate, acestea pot cauza probleme digestive si pot afecta negativ intregul antrenament.<\/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>Alimente bogate \u00een gr\u0103simi<\/strong>: alimente pr\u0103jite, carne gras\u0103, pizza, deserturi, pr\u0103jituri, sosuri cu sm\u00e2nt\u00e2n\u0103, alimente cu sos de maionez\u0103.<\/li>\n\n\n\n<li><strong>Alimente bogate \u00een fibre<\/strong>: salat\u0103 de linte, curry cu n\u0103ut \u0219i lapte de cocos, salat\u0103 mare de legume, sup\u0103 de fasole, p\u00e2ine cu semin\u021be.<\/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\/2024\/03\/iStock-1777754932-1124x749.jpg\" alt=\"Ce s\u0103 nu m\u00e2nca\u021bi \u00eenainte de a v\u0103 antrena?\" class=\"wp-image-532452\" title=\"Ce s\u0103 nu m\u00e2nca\u021bi \u00eenainte de a v\u0103 antrena?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_programati_corect_masa_de_dinaintea_antrenamentului\"><\/span>Cum s\u0103 programa\u021bi corect masa de dinaintea antrenamentului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uneori este dificil s\u0103 v\u0103 programa\u021bi masa de dinainte de antrenament, astfel \u00eenc\u00e2t s\u0103 v\u0103 pute\u021bi ajuta digestia, dar \u00een acela\u0219i timp s\u0103 nu v\u0103 fie foame \u00eenainte de antrenament. \u0218ti\u021bi c\u0103 probabil este bine s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenamentul de diminea\u021b\u0103. De asemenea, nu uita\u021bi s\u0103 consuma\u021bi o gustare \u00eenainte de antrenamentul de sear\u0103. S\u0103 arunc\u0103m o privire la cum ar putea ar\u0103ta un astfel de program nutri\u021bional.<\/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>Cu 3 ore sau mai mult \u00eenainte de antrenament<\/strong>: \u00een acest caz, pute\u021bi lua un pr\u00e2nz normal sau o alt\u0103 mas\u0103 mai mare.<\/li>\n\n\n\n<li><strong>Cu 1-2 ore \u00eenainte de antrenament<\/strong>: o mas\u0103 complex\u0103, u\u0219or digerabil\u0103, cu o majoritate de carbohidra\u021bi \u0219i mai pu\u021bine proteine \u0219i gr\u0103simi. Aceasta poate fi o gustare mai mare sau o por\u021bie mai mic\u0103 a unei mese principale.<\/li>\n\n\n\n<li><strong>Cu mai pu\u021bin de 1 or\u0103 \u00eenainte de antrenament<\/strong>: o mas\u0103 din carbohidra\u021bi u\u0219or digerabil\u0103, cum ar fi o banan\u0103, o gustare cu fructe, terci de orez cu miere sau p\u00e2ine pr\u0103jit\u0103 cu <a href=\"https:\/\/gymbeam.ro\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gem<\/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\/2024\/03\/iStock-476098644-1124x749.jpg\" alt=\"Program nutri\u021bional \u00eenainte de antrenament\" class=\"wp-image-532468\" title=\"Program nutri\u021bional \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_suplimente_sunt_potrivite_inainte_de_antrenament\"><\/span>Ce suplimente sunt potrivite \u00eenainte de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De asemenea, v\u0103 pute\u021bi sus\u021bine performan\u021ba sportiv\u0103 aleg\u00e2nd suplimentele potrivite \u00eenainte de antrenament.<\/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 href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafein\u0103:<\/strong><\/a> Cel mai cunoscut kick-starter care v\u0103 ajut\u0103 s\u0103 fi\u021bi plini de energie.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/suplimente-cu-oxid-nitric\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Suplimente cu oxid nitric:<\/strong><\/a> <a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Citrulina<\/a> sau <a href=\"https:\/\/gymbeam.ro\/arginina-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginina<\/a> va ajuta la circula\u021bia s\u00e2ngelui \u0219i la energizarea mu\u0219chilor.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/beta-alanina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta-alanin\u0103:<\/a> <\/strong>formeaz\u0103&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/l-carnozina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carnozina<\/a><\/strong>, care ajut\u0103 la reducerea acidit\u0103\u021bii musculare.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Complex de pre-antrenament:<\/strong><\/a> Acestea con\u021bin un amestec de substan\u021be care pot sus\u021bine performan\u021ba sportiv\u0103.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> sau <a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA:<\/a><\/strong> Aminoacizi complec\u0219i care servesc drept blocuri pentru dezvoltarea masei musculare \u0219i pe care organismul \u00eei poate folosi \u0219i ca surs\u0103 de energie.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Maltodextrin\u0103<\/a><\/strong> \u0219i al\u021bi <strong><a href=\"https:\/\/gymbeam.ro\/carbohidrati-rapizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carbohidra\u021bi rapizi:<\/a> <\/strong>Ofer\u0103 energie instant \u00eenainte de antrenament.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/gaineri-si-carbohidrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gainere \u0219i carbohidra\u021bi:<\/a>&nbsp;<\/strong>O surs\u0103 complex\u0103 de carbohidra\u021bi rapid \u0219i len\u021bi, proteine \u0219i alte substan\u021be func\u021bionale.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre suplimentele \u00eenainte de antrenament, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-si-sa-folositi-cel-mai-bun-supliment-pre-antrenament\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi \u0219i s\u0103 folosi\u021bi cel mai bun supliment pre-antrenament.<\/strong><\/a><\/p>\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\/2024\/03\/13-3-1124x749.jpg\" alt=\"Suplimente \u00eenainte de antrenament\" class=\"wp-image-532484\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O mas\u0103 bine preg\u0103tit\u0103 \u00eenainte de antrenament v\u0103 ofer\u0103 energia necesar\u0103 pentru a performa, ajut\u0103 la \u00eent\u00e2rzierea senza\u021biei de oboseal\u0103 \u0219i sus\u021bine dezvoltarea masei musculare. <strong>Cu toate acestea, asigura\u021bi-v\u0103 \u00eentotdeauna c\u0103 lua\u021bi \u00een considerare ce ingrediente con\u021bine aceasta<\/strong>. \u00cen primul r\u00e2nd, nu trebuie s\u0103 \u00eei lipseasc\u0103 carbohidra\u021bii, care sunt principala surs\u0103 de energie pentru performan\u021ba sportiv\u0103. Apoi ad\u0103uga\u021bi \u0219i o <strong>por\u021bie de proteine de bun\u0103 calitate \u0219i o por\u021bie mai mic\u0103 de gr\u0103simi<\/strong>. Planifica\u021bi dimensiunea mesei \u00een func\u021bie de c\u00e2t timp v\u0103 a\u0219tepta\u021bi s\u0103 v\u0103 antrena\u021bi. Totu\u0219i, v\u0103 pute\u021bi sus\u021bine \u0219i performan\u021ba sportiv\u0103 cu suplimente \u00eenainte de antrenament, cum ar fi cofeina, citrulina sau BCAA.<\/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-a pl\u0103cut acest articol \u0219i considera\u021bi c\u0103 este util, v\u0103 rug\u0103m s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri. De asemenea, vor aprecia \u0219i aceste sfaturi despre cum s\u0103 se alimenteze \u00eenainte de antrenament.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u0103 \u00eentreba\u021bi ce s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament? \u00cen acest articol, ve\u021bi descoperi ce ar trebui \u0219i ce nu ar trebui s\u0103 include\u021bi \u00een plus fa\u021b\u0103 de cele mai mari beneficii ale unei mese \u00eenainte de antrenament. Ve\u021bi g\u0103si, de asemenea, o varietate de sfaturi pentru mese echilibrate pentru sportivii de for\u021b\u0103 \u0219i rezisten\u021b\u0103.<\/p>\n","protected":false},"author":129,"featured_media":532167,"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":[7484,7358,6674,7154],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-539315","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-antrenament","9":"tag-nutritie","10":"tag-plan-alimentar","11":"tag-prepararea-mancarii","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>Nutri\u021bie sportiv\u0103 \u00eenainte de antrenament: ce s\u0103 (nu) m\u00e2nca\u021bi \u00eenainte? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce s\u0103 m\u00e2nca\u021bi \u00eenainte de exerci\u021bii fizice \u0219i care sunt beneficiile? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/539315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=539315"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/539315\/revisions"}],"predecessor-version":[{"id":539732,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/539315\/revisions\/539732"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/532167"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=539315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=539315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=539315"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=539315"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=539315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}