{"id":2255,"date":"2024-09-23T14:50:40","date_gmt":"2024-09-23T11:50:40","guid":{"rendered":"https:\/\/kindora.com\/?p=2255"},"modified":"2026-03-18T15:53:07","modified_gmt":"2026-03-18T12:53:07","slug":"ce-sa-mananci-inainte-de-sala","status":"publish","type":"post","link":"https:\/\/kindora.com\/ro\/ce-sa-mananci-inainte-de-sala\/","title":{"rendered":"Ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103 pentru a rezista mai bine"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-center\"><strong>Exerci\u021biile \u0219i nutri\u021bia au mers dintotdeauna m\u00e2n\u0103 \u00een m\u00e2n\u0103 pentru un stil de via\u021b\u0103 s\u0103n\u0103tos. \u00cens\u0103 probabil nu te-ai g\u00e2ndit c\u0103 deciziile alimentare pe care le iei pot s\u0103 afecteze performan\u021ba sportiv\u0103. Te \u00eentrebi uneori ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103, iar izvorul de inspira\u021bie seac\u0103 \u0219i nu \u0219tii de unde s\u0103 porne\u0219ti. Speciali\u0219tii ne recomand\u0103 alimente care con\u021bin nutrien\u021bi \u0219i ne ofer\u0103 suficient\u0103 energie caloric\u0103 pentru a avea spor.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">De ce e important\u0103 nutri\u021bia \u00eenainte de sal\u0103<\/h2>\n\n\n\n<p class=\"has-text-align-left\">G\u00e2nde\u0219te-te la organism ca la un motorul unei ma\u0219ini. Nu o s\u0103 pleci niciodat\u0103 la drum cu rezervorul gol, \u0219i noi credem c\u0103 la fel ar trebui s\u0103 te g\u00e2nde\u0219ti \u0219i \u00eenainte s\u0103 \u00ee\u021bi \u00eencepi sesiunea de workout.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-left\">Fie c\u0103 alegi s\u0103 mergi la sal\u0103 sau s\u0103 \u00ee\u021bi faci exerci\u021biile de acas\u0103, o s\u0103 vezi c\u0103 rezultatele vor fi mai bune dac\u0103 \u00eei oferi organismului macronutrien\u021bi optimi care s\u0103-l alimenteze cu energie.&nbsp;Mai mult, o alimenta\u021bie corect\u0103 \u00ee\u021bi va \u00eent\u0103ri masa muscular\u0103, protej\u00e2nd-o de riscul de leziuni.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103<\/h2>\n\n\n\n<p class=\"has-text-align-left\">O diet\u0103 perfect\u0103 \u00eenainte de sal\u0103 ar fi bine s\u0103 aib\u0103 alimente care con\u021bin macronutrien\u021bi, pentru c\u0103 ace\u0219tia \u00eei vor da corpului un imbold de energie care s\u0103-\u021bi sus\u021bin\u0103 activitatea sportiv\u0103. Dintre aceste categorii enumer\u0103m: <strong>carbohidra\u021bi<\/strong>, <strong>proteine <\/strong>\u0219i <strong>gr\u0103simi<\/strong>. Dar nu uita, c\u0103 \u0219i ace\u0219tia trebuie consuma\u021bi sustenabil pentru a-\u021bi oferi rezultate benefice.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-left\">R\u0103m\u00e2i al\u0103turi de noi ca s\u0103 afli ce e bine s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Carbohidra\u021bi<\/h3>\n\n\n\n<p>Se recomand\u0103 ca aproximativ 45-60% din dieta noastr\u0103 zilnic\u0103 s\u0103 fie acoperit\u0103 de carbohidra\u021bi, pentru c\u0103 organismul folose\u0219te glucoza oferit\u0103 de ei pentru a-\u0219i procura sursa optim\u0103 de energie.<\/p>\n\n\n\n<p>De obicei, oamenii asociaz\u0103 carbohidra\u021bii cu p\u00e2ine alb\u0103, cartofi pr\u0103ji\u021bi, m\u00e2ncare procesat\u0103, \u0219i o multitudine de alimente care \u00ee\u021bi \u00eengreuneaz\u0103 procesul de sl\u0103bit, pun\u00e2ndu-\u021bi totodat\u0103 s\u0103n\u0103tatea \u00een pericol. Ace\u0219tia sunt cunoscu\u021bi drept carbohidra\u021bi simpli, \u00eens\u0103 carbohidra\u021bii complec\u0219i se arat\u0103 benefici \u00een procesul de sl\u0103bire, pentru c\u0103 te ajut\u0103 s\u0103 \u00ee\u021bi stabilizezi zah\u0103rul din s\u00e2nge, ceea ce te va feri de efectele nepl\u0103cute ale spike-ului glicemic.&nbsp;<\/p>\n\n\n\n<p>Ace\u0219ti carbohidra\u021bi s\u0103n\u0103to\u0219i vor oferi organismului for\u021b\u0103, datorit\u0103 resurselor de glucoz\u0103 pe care le poart\u0103 \u0219i te vor ajuta mai ales \u00een cadrul sesiunilor intense de exerci\u021bii. \u00cei lu\u0103m din alimente precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fructe &#8211; sunt ideale, acestea elibereaz\u0103 energia rapid \u00een organism put\u00e2nd fi utilizat\u0103 eficient \u00een timpul antrenamentului<\/li>\n\n\n\n<li>Produse din f\u0103in\u0103 integral\u0103, ca p\u00e2ine, orezul, ori cerealele<\/li>\n\n\n\n<li>Orez brun \u0219i paste<\/li>\n\n\n\n<li>Cartof dulce<\/li>\n\n\n\n<li>Leguminoase (cum ar fi fasole, maz\u0103re \u0219i linte)<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Proteine<\/h2>\n\n\n\n<p>Alimenta\u021bie sal\u0103 mas\u0103 muscular\u0103? Proteinele sunt r\u0103spunsul pe care \u00eel cau\u021bi.<\/p>\n\n\n\n<p>Proteinele sunt o resurs\u0103 imbatabil\u0103 \u00een sesiunile de workout, pentru c\u0103 sporesc procesul de sintetizare a proteinelor stocate \u00een mu\u0219chi, \u0219i astfel, ajut\u0103 la cre\u0219terea masei musculare. De asemenea, cresc for\u021ba musculaturii, oferind rezultate mai bune, \u0219i o protejeaz\u0103 de posibile leziuni.&nbsp;Potrivit unui articol publicat de <a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\" target=\"_blank\" rel=\"noreferrer noopener\">Harvard Medical <\/a><a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\">School<\/a>, adul\u021bii ar trebui s\u0103 consume minim 0.8 grame de protein\u0103 pe zi pentru fiecare kilogram din greutatea lor corporal\u0103 pentru a satisface cerin\u021bele nutri\u021bionale de baz\u0103 ale organismului, iar acest num\u0103r cre\u0219te dac\u0103 te afli printre persoanele care fac sport, ajung\u00e2nd la 1,8 per kilogram corp, pentru persoanele care vor s\u0103 \u00ee\u0219i creasc\u0103 masa muscular\u0103.<\/p>\n\n\n\n<p>Ia-\u021bi doza de proteine din alimente precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>p\u0103s\u0103ri de curte, cum ar fi pui \u0219i curcan<\/li>\n\n\n\n<li>carne ro\u0219ie, cum ar fi carnea de vit\u0103 \u0219i miel<\/li>\n\n\n\n<li>pe\u0219te, cum ar fi somonul \u0219i tonul<\/li>\n\n\n\n<li>lactate, cum ar fi laptele \u0219i iaurtul<\/li>\n\n\n\n<li>leguminoase, cum ar fi fasolea \u0219i lintea<\/li>\n\n\n\n<li>ou\u0103<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Gr\u0103simi<\/h3>\n\n\n\n<p>De ce ar trebui s\u0103 consum\u0103m gr\u0103simi \u00eenainte de a merge la sal\u0103? Pentru c\u0103 ne ofer\u0103 sa\u021bietate \u0219i, asemenea proteinelor, ne vor furniza energie at\u00e2t pentru exerci\u021biile de lung\u0103 durat\u0103, c\u00e2t \u0219i pentru cele de intensitate moderat\u0103 sau sc\u0103zut\u0103.&nbsp;<\/p>\n\n\n\n<p>De aceea, gr\u0103simile sunt printre cele mai bune variante pe lista de alimenta\u021bie sal\u0103 \u00eencep\u0103tori, pentru c\u0103 pot fi adaptate \u00eentr-un meniu potrivit unei persoane la \u00eenceput de drum.<\/p>\n\n\n\n<p>Cu toate acestea, nu este indicat s\u0103 fie consumate dec\u00e2t \u00een cantit\u0103\u021bi moderate, pentru c\u0103 &#8211; spre deosebire de carbohidra\u021bi \u0219i proteine &#8211; gr\u0103simile se diger\u0103 mai greu, iar organismul va folosi resursele tale de energie \u00een acest proces, \u00een loc s\u0103 te sprijine \u00een sesiunile de antrenament.<\/p>\n\n\n\n<p>Alege gr\u0103simi nesaturate ca cele s\u0103n\u0103toase pe care le iei din:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uleiuri nesaturate, cum ar fi uleiul de rapi\u021b\u0103, de m\u0103sline sau de floarea soarelui<\/li>\n\n\n\n<li>Nuci \u0219i semin\u021be<\/li>\n\n\n\n<li>M\u0103sline<\/li>\n\n\n\n<li>Avocado<\/li>\n\n\n\n<li>Pe\u0219te gras, cum ar fi Macrou, Somon \u0219i Sardine<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/09\/alimente-bogate-in-grasimi-sanatoase-1024x683.jpg\" alt=\"Imagine cu alimente bogate \u00een gr\u0103simi s\u0103n\u0103toase: somon, ou\u0103, avocado, migdale.\" class=\"wp-image-2890\" style=\"aspect-ratio:3\/4;object-fit:cover\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center\">Hidratarea \u00eenainte de sal\u0103<\/h2>\n\n\n\n<p>Suntem 70% forma\u021bi din ap\u0103, a\u0219a c\u0103 nu trebuie s\u0103 ne priv\u0103m organismul de lichide.<\/p>\n\n\n\n<p>\u00cen timpul sesiunilor de exerci\u021bii fizice, organismul depune efort \u0219i transpir\u0103m. \u00cen acest fel, acesta elimin\u0103 lichide pe care noi trebuie s\u0103 le suplinim pentru a evita deshidratarea.<\/p>\n\n\n\n<p>American College of Sports Medicine ne recomand\u0103:<\/p>\n\n\n\n<p><strong>\u00cenainte de workout<\/strong>: ar fi bine s\u0103 consum\u0103m aproximativ 2-3 c\u0103ni de ap\u0103 ca s\u0103 \u00ee\u021bi preg\u0103te\u0219ti organismul pentru efortul fizic<\/p>\n\n\n\n<p><strong>\u00cen timpul sesiunii de workout<\/strong>: \u00eencearc\u0103 s\u0103 bei \u00eentre jumate \u0219i o can\u0103 plin\u0103 de ap\u0103 la fiecare 15-20 de minute pentru a preveni deshidratare. Bine\u00een\u021beles, aceast\u0103 cantitate poate s\u0103 difere \u00een func\u021bie de dificultatea exerci\u021biilor pe care le faci ori de greutatea ta corporal\u0103. Nu uita s\u0103 iei \u00een calcul \u0219i vremea de afar\u0103, pentru c\u0103 \u00een zilele c\u0103lduroase vei pierde \u0219i mai multe lichide, a\u0219a c\u0103 este important s\u0103 \u00ee\u021bi cre\u0219ti \u0219i aportul de lichide.<\/p>\n\n\n\n<p><strong>Dup\u0103 sesiunea de workout<\/strong>: se recomand\u0103 s\u0103 bem de la 2 la 3 c\u0103ni de ap\u0103 pentru fiecare jum\u0103tate de kilogram de greutate pierdut\u0103 \u00een timpul exerci\u021biilor.<\/p>\n\n\n\n<p>Dac\u0103 e\u0219ti un \u00eemp\u0103timit al sportului \u0219i preferi exerci\u021bii mai lungi, de anduran\u021b\u0103, care s\u0103 \u021bin\u0103 mai mult de o or\u0103, \u00eencearc\u0103 b\u0103uturile dedicate sportivilor, ca cele cu electroli\u021bi, pentru c\u0103 pot ajuta la men\u021binerea echilibrului electrolitic al corpului, evit\u00e2nd deshidratare.&nbsp;<\/p>\n\n\n\n<p>\u00cen plus, pot oferi mai mult\u0103 energie datorit\u0103 con\u021binutului de carbohidra\u021bi pe care \u00eel ofer\u0103.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Ce alimente s\u0103 evi\u021bi \u00eenainte de efortul fizic<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Suntem cu to\u021bi diferi\u021bi \u0219i tot a\u0219a organismele noastre se manifest\u0103 diferit atunci c\u00e2nd sunt puse la treab\u0103 imediat dup\u0103 mas\u0103.&nbsp;<\/p>\n\n\n\n<p>E important s\u0103 g\u0103se\u0219ti o diet\u0103 alimentar\u0103 potrivit\u0103, care s\u0103 r\u0103spund\u0103 nevoilor tale. La fel de important este s\u0103 la\u0219i \u0219i cel pu\u021bin 2-3 ore \u00eentre mesele mai bogate \u0219i sport, pentru a nu \u00eent\u00e2mpina st\u0103ri incomode care s\u0103 \u00ee\u021bi pun\u0103 obstacole.<\/p>\n\n\n\n<p>Inamicul num\u0103rul 1, pe care trebuie s\u0103-l evi\u021bi \u00eenainte s\u0103 mergi la sal\u0103, se reg\u0103se\u0219te \u00een <strong>gr\u0103simile nes\u0103n\u0103toase<\/strong>. Pe c\u00e2t de benefice pot fi gr\u0103simile s\u0103n\u0103toase, ca cele amintite la categoria <strong>Gr\u0103simi<\/strong>, atunci c\u00e2nd sunt consumate inteligent \u0219i cu m\u0103sur\u0103, pe at\u00e2t de multe dificult\u0103\u021bi pot s\u0103 produc\u0103 \u00een procesul de sl\u0103bire c\u00e2nd nu le consum\u0103m corespunz\u0103tor.<\/p>\n\n\n\n<p>Dac\u0103 \u00eencepi sesiunea de workout cu o por\u021bie de cartofi pr\u0103ji\u021bi sau o sticl\u0103 de suc \u00eendulcit, o s\u0103 te sim\u021bi sl\u0103bit, iar organismul nu va mai putea performa corect exerci\u021biile fizice propuse, deoarece \u00ee\u0219i va folosi toate resursele ca s\u0103 digere alimentele.<\/p>\n\n\n\n<p>Vrem s\u0103 \u00ee\u021bi spunem s\u0103 \u021bii seam\u0103 de acelea\u0219i reguli \u0219i \u00een cazul m\u0103nc\u0103rurilor care con\u021bin mai multe <strong>proteine grele<\/strong> \u200b\u200b\u0219i <strong>fibre<\/strong>. La r\u00e2ndul lor, ele tind s\u0103 fie digerate mai lent.&nbsp;<\/p>\n\n\n\n<p>Nu l\u0103sa energia organismului s\u0103 se iroseasc\u0103 pe digestie, c\u00e2nd o po\u021bi folosi \u00een avantajul t\u0103u, pentru a atinge performan\u021b\u0103 \u00een urma exerci\u021biilor fizice.<\/p>\n\n\n\n\t<div id=\"block_b2ba4f62bdbcddd599e5e71d1f0344be\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro Tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>O op\u021biune benefic\u0103 ar fi s\u0103 alegi alimentele care con\u021bin o propor\u021bie mai mare de carbohidra\u021bi simpli \u0219i proteine procesate, cum ar fi cele g\u0103site \u00een unele shake-uri \u0219i suplimente de proteine.<\/p>\n<p>Mai mult dec\u00e2t at\u00e2t, evit\u0103 gust\u0103rile foarte bogate \u00een calorii, deoarece s-ar putea s\u0103 ajungi s\u0103 consumi mai multe calorii dec\u00e2t arzi, ceea ce \u00ee\u021bi va pune piedici dac\u0103 scopul t\u0103u este s\u0103 pierzi din greutate.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>A\u0219a c\u0103 \u00eencearc\u0103 s\u0103 excluzi de pe lista de alimente pre-antrenament:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; Fast Food<\/li>\n\n\n\n<li>&#8211; Alimente bogate \u00een zah\u0103r, ca dulciurile, sucurile, \u00eempreun\u0103 cu batoanele \u0219i iaurturile \u00eendulcite<\/li>\n\n\n\n<li>&#8211; Alimente pline de unt, sosuri sau creme<\/li>\n\n\n\n<li>&#8211; Alimente bogate \u00een fibre, precum fasolea \u0219i legume crucifere precum broccoli, conopid\u0103 sau varz\u0103 de Bruxelles<\/li>\n\n\n\n<li>&#8211; Alcool<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Noi te sf\u0103tuim s\u0103 evi\u021bi mese mari, \u00eenc\u0103rcate de gr\u0103simi nes\u0103n\u0103toase, proteine grele \u0219i fibre, tocmai \u00eenainte de a merge la sal\u0103. S\u0103 \u0219tii c\u0103 nu doar c\u0103 o s\u0103 ai un nivel de energie sc\u0103zut, dar s-ar putea s\u0103 te confrun\u021bi \u0219i cu alte simptome care s\u0103 accentueze disconfortul de dup\u0103 mas\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; Balonare<\/li>\n\n\n\n<li>&#8211; Grea\u0163\u0103<\/li>\n\n\n\n<li>&#8211; Crampe<\/li>\n\n\n\n<li>&#8211; Reflux<\/li>\n\n\n\n<li>&#8211; V\u0103rs\u0103turi<\/li>\n\n\n\n<li>&#8211; Diaree<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Sportivii de anduran\u021b\u0103 sunt cei mai predispu\u0219i acestor tipuri de simptome, \u00eens\u0103 ele pot ap\u0103rea \u0219i \u00een cazul antrenamentelor cu un nivel sc\u0103zut de dificultate.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/09\/alimente-nesanatoase-fast-food-683x1024.jpg\" alt=\"Alimente nes\u0103n\u0103toase: fast food, burgeri, cartofi pr\u0103ji\u021bi, alune.\" class=\"wp-image-2892\" style=\"object-fit:cover;width:500px;height:600px\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p>Cel mai adesea le po\u021bi evita dac\u0103 \u00eei acorzi organismului timp de digestie \u00eenainte de antrenament. Se recomand\u0103 m\u0103car 1-2 ore dup\u0103 o mas\u0103 moderat\u0103, \u00een timp ce perioada de timp recomandat\u0103 dup\u0103 o gustare este de cel pu\u021bin 30 de minute.<\/p>\n\n\n\n<p>Iat\u0103 mai jos c\u00e2teva idei de snack-uri s\u0103\u021bioase, potrivite \u00eenainte de antrenament:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; O banan\u0103, un m\u0103r sau alt fruct proasp\u0103t<\/li>\n\n\n\n<li>&#8211; Iaurt cu fruct<\/li>\n\n\n\n<li>&#8211; Un smoothie cu fructe<\/li>\n\n\n\n<li>&#8211; Un bagel sau biscui\u021bi din cereale integrale<\/li>\n\n\n\n<li>&#8211; Un baton granola cu con\u021binut sc\u0103zut de gr\u0103simi<\/li>\n\n\n\n<li>&#8211; Un sandvi\u0219 cu unt de arahide \u0219i fructe de p\u0103dure<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Idei de m\u00e2nc\u0103ruri rapide pre-antrenament<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Se recomand\u0103 s\u0103 nu mergi la sal\u0103 pe stomacul gol dac\u0103 vrei s\u0103 te bucuri de energia nutritiv\u0103 primit\u0103 de la o alimenta\u021bie optim\u0103 sportului. Aici vorbim de alimente bogate \u00een <strong>proteine slabe<\/strong>, <strong>gr\u0103simi s\u0103n\u0103toase<\/strong> \u0219i <strong>carbohidra\u021bi complec\u0219i<\/strong>, pe care s\u0103 le consum\u0103m cu aproximativ 1-2 ore \u00eenainte de a ne \u00eencepe antrenamentul.<\/p>\n\n\n\n<p>Dac\u0103 totu\u0219i e\u0219ti un \u00eemp\u0103timit al sportului la prima or\u0103 a dimine\u021bii \u0219i te g\u00e2nde\u0219ti ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103 diminea\u021ba, s\u0103 \u0219tii c\u0103 30 de minute pot fi suficiente dac\u0103 decizi s\u0103 consumi un snack s\u0103n\u0103tos, precum o banan\u0103.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Iat\u0103 mai jos c\u00e2teva idei pentru tine cu mese de consumat cu 2-3 ore \u00eenainte de sal\u0103:<\/p>\n\n\n\n<p>&#8211; proteine \u200b\u200bslabe, orez brun \u0219i legume pr\u0103jite<\/p>\n\n\n\n<p>&#8211; sandvi\u0219 cu p\u00e2ine din f\u0103in\u0103 integral\u0103, proteine \u200b\u200bslabe \u0219i o salat\u0103 pe l\u00e2ng\u0103<\/p>\n\n\n\n<p>&#8211; omlet\u0103 cu ou\u0103 \u0219i p\u00e2ine pr\u0103jit\u0103 din cereale integrale, cu avocado zdrobit, al\u0103turi de o gustare de fructe<\/p>\n\n\n\n    <div id=\"block_e8be6f3e494ac3652eba36811bbd5506\" class=\"align wp-block-custom-blocks-info-box-highlight-layout\">\n\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/09\/incalzire-inainte-de-sport-683x1024.jpg\" alt=\"Dou\u0103 femei f\u0103c\u00e2nd \u00eenc\u0103lzire \u00eenainte de antrenament cu role de masaj.\" class=\"wp-image-2895\" style=\"object-fit:cover;width:500px;height:700px\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p>Dac\u0103 sesiunea de antrenament \u00eencepe \u00een aproximativ 2 ore, ai putea m\u00e2nca:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; smoothie proteic f\u0103cut cu lapte, pudr\u0103 de proteine, banane \u0219i fructe de padure amestecate<\/li>\n\n\n\n<li>&#8211; lapte cu cereale integrale<\/li>\n\n\n\n<li>&#8211; o can\u0103 de fulgi de ov\u0103z cu banane \u0219i migdale t\u0103iate felii<\/li>\n\n\n\n<li>&#8211; sandvi\u0219 cu unt natural de migdale \u0219i fructe pe p\u00e2ine integral\u0103<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Dac\u0103 te confrun\u021bi \u0219i tu cu dilema despre ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103 diminea\u021ba, iat\u0103 c\u00e2teva op\u021biuni de alimente pe care s\u0103 le consumi dac\u0103 antrenamentul \u00eencepe \u00eentr-o or\u0103 sau chiar mai pu\u021bin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; Iaurt grecesc \u0219i fructe<\/li>\n\n\n\n<li>&#8211; baton nutritiv cu proteine<\/li>\n\n\n\n<li>&#8211; un fruct, cum ar fi o banan\u0103, o portocal\u0103 sau un m\u0103r<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Suntem siguri c\u0103 vei g\u0103si ceva pe placul t\u0103u deoarece op\u021biunile sunt variate \u0219i con\u021bin \u0219i alimente vegane pentru antrenament, precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; <strong>Orez cu legume<\/strong>, pentru un mix hr\u0103nitor de carbohidra\u021bi \u0219i proteine<\/li>\n\n\n\n<li>&#8211; <strong>Fulgi de ov\u0103z cu scor\u021bi\u0219oar\u0103 si afine<\/strong>, pentru gr\u0103simi s\u0103n\u0103toase \u0219i un strop de dulce<\/li>\n\n\n\n<li>&#8211; <strong>Mix cu nuci \u0219i fructe uscate<\/strong>, pentru un snack nutritiv care s\u0103 \u00ee\u021bi revitalizeze organismul<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Noi \u00ee\u021bi recomand\u0103m s\u0103 \u00eencerci s\u0103 nu consumi prea mult\u0103 m\u00e2ncare \u00eenainte de sesiunea de workout, deoarece te vei sim\u021bi greu \u0219i obosit. De altfel, o mas\u0103 copioas\u0103 poate provoca disconfort stomacal, balonare, senza\u021bii de letargie sau grea\u021b\u0103 \u00een timpul antrenamentului, ceea ce te va face s\u0103 nu fii eficient.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Cu c\u00e2t timp \u00eenainte de sport s\u0103 m\u0103n\u00e2nci<\/h2>\n\n\n\n<p>Vrei s\u0103 te apuci de treab\u0103 imediat dup\u0103 mas\u0103? Mai bine nu te gr\u0103bi.&nbsp;<\/p>\n\n\n\n<p>Ar fi o idee bun\u0103 s\u0103 \u00eei la\u0219i organismului timpul necesar pentru a-\u0219i efectua procesul metabolic. De obicei, e nevoie \u00eentre 2 \u0219i 4 ore ca acesta s\u0103 digere complet o mas\u0103 consistent\u0103.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Cu toate acestea, uneori timpul nu ne permite s\u0103 ne organiz\u0103m ziua dup\u0103 bunul plac. Chiar \u0219i a\u0219a, dac\u0103 e\u0219ti presat de timp, avem o veste bun\u0103: nu este necesar s\u0103 a\u0219tep\u021bi p\u00e2n\u0103 c\u00e2nd alimentele trec prin \u00eentreg procesul de digerare \u00eenainte de a face mi\u0219care.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Pentru o mas\u0103 moderat\u0103, acord\u0103-i corpului m\u0103car \u00eentre 1 \u0219i 2 ore \u00eenainte de a \u00eencepe exerci\u021biile, iar \u00een cazul unui snack, relaxeaz\u0103-te aproximativ 30 de minute. Stomacul t\u0103u \u00ee\u021bi va fi recunosc\u0103tor, iar organismul va putea func\u021biona optim \u00een fa\u021ba efortului fizic.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Bine\u00een\u021beles, aceste valori sunt generale \u0219i uneori pot varia \u00een func\u021bie de tipul de antrenament sal\u0103 pe care \u00eel performezi. Iat\u0103 mai jos c\u00e2teva recomand\u0103ri:<\/p>\n\n\n\n<figure class=\"wp-block-table aligncenter\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tip de exerci\u021biu<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Timp de a\u0219teptare snack<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Timp de a\u0219teptare mas\u0103<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Crossfit<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5-3 ore<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cycling<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5-3 ore<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Golf<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-30 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 or\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ciclism montan<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-2 ore<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Alergat<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5-3 ore<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cenot<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5-3 ore<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><br>Antrenament<br>cu greut\u0103\u021bi<br><\/td><td class=\"has-text-align-center\" data-align=\"center\">30 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-2 ore<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Cel mai important este s\u0103-\u021bi ascul\u021bi corpul. Dac\u0103 \u00een urma mesei te sim\u021bi \u00eenc\u0103 obosit, poate ar fi o idee bun\u0103 s\u0103 \u00eei mai acorzi organismului pu\u021bin timp de odihn\u0103. E mai bine s\u0103 am\u00e2ni antrenamentul dec\u00e2t s\u0103 te confrun\u021bi cu dureri abdominale.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Ce ri\u0219ti dac\u0103 nu te alimentezi corect<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>O alimenta\u021bie deficitar\u0103 nu e niciodat\u0103 un semn bun, iar \u00een ceea ce prive\u0219te dieta pre-antrenament, conteaz\u0103 \u0219i cantitatea \u00een care \u00ee\u021bi consumi macronutrien\u021bii. Dac\u0103 m\u0103n\u00e2nci prea mult \u00eenainte de a face mi\u0219care, s-ar prea putea s\u0103 te sim\u021bi lent \u0219i lipsit de energie. Dac\u0103 m\u0103n\u00e2nci prea pu\u021bin, s-ar putea ca organismul s\u0103 nu aib\u0103 nutrien\u021bii de la care s\u0103 stocheze energia necesar\u0103 pentru a te sim\u021bi puternic \u00een timpul antrenamentului.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Depinz\u00e2nd de tipul de antrenament pe care \u00eel faci, este posibil s\u0103 resim\u021bi foame \u0219i tendin\u021ba natural\u0103 este spre a m\u00e2nca mai multe calorii dec\u00e2t am ars propriu-zis \u00een timpul antrenamentului. Deci acest meal prep te ajut\u0103 \u00een gestionarea sa\u021biet\u0103\u021bii pe parcursul zilei.<\/p>\n\n\n\n<p>Cei mai mul\u021bi dintre noi prefer\u0103m s\u0103 ne desf\u0103\u0219ur\u0103m sesiunile de workout diminea\u021ba, \u00een prima parte a zilei. \u00cen acest caz, speciali\u0219tii ne recomand\u0103 s\u0103 consum\u0103m un mic dejun bogat \u00een energie nutritiv\u0103 care s\u0103 ne revitalizeze organismul \u0219i s\u0103-l preg\u0103teasc\u0103 pentru efort. Cu toate acestea, exist\u0103 beneficii ale efortului fizic desf\u0103\u0219urat \u00een perioada fastingului, \u00een special pe lipoliz\u0103. Vei utiliza mai bine energia din depozite.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Potrivit unui articol publicat de <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/breaking-the-fast\">Harvard Medical School<\/a>, un consum regulat de mic dejun a fost asociat cu un risc mai sc\u0103zut de obezitate, diabet \u0219i boli de inim\u0103.&nbsp;<\/p>\n\n\n\n<p>\u00cencepe-\u021bi ziua cu o mas\u0103 s\u0103n\u0103toas\u0103 pentru a-\u021bi sprijini organismul s\u0103-\u0219i refac\u0103 resursele de zah\u0103r din s\u00e2nge, de care corpul are nevoie pentru a-\u021bi alimenta mu\u0219chii \u0219i creierul.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Cea mai mare surs\u0103 de energie ne-o procur\u0103m din carbohidra\u021bi. Dac\u0103 \u00eei consum\u0103m con\u0219tiincios \u00eenainte de exerci\u021biu, s-ar putea s\u0103 perform\u0103m mai bine \u00een timpul antrenamentului, at\u00e2t pe o durat\u0103 mai lung\u0103, c\u00e2t \u0219i la o intensitate mai mare.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Idei pentru un mic dejun s\u0103n\u0103tos \u00eenainte de sal\u0103<\/h3>\n\n\n\n<p>C\u00e2teva op\u021biuni de mic dejunuri s\u0103n\u0103toase pe care le po\u021bi ad\u0103uga \u00een lista de re\u021bete ar fi:<\/p>\n\n\n\n<div id=\"block_8dcd90a7c947cc378c06d946cfd2c2fb\" class=\"article-number-blocks\" class=\"align wp-block-custom-blocks-article-number-blocks\">\n\t<ol class=\"grid grid-cols-12 gap-4 article-number article-number--green mb-8 lg:mb-12\" role=\"list\">\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-primaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-bold text-custom-primaryDark\">\n\t\t\t\t\t\t\t\t1\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tCereale integrale sau p\u00e2ine\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-primaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-bold text-custom-primaryDark\">\n\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tLapte degresat\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-primaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-bold text-custom-primaryDark\">\n\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tO banan\u0103\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-primaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-bold text-custom-primaryDark\">\n\t\t\t\t\t\t\t\t4\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tIaurt\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t<\/ol>\n<\/div>\n\n\n<p>Consumul unui mic dejun s\u0103n\u0103tos este deosebit de important \u00een zilele \u00een care exerci\u021biile fizice sunt trecute pe lista ta de activit\u0103\u021bi. Altfel, s-ar putea s\u0103 te sim\u021bi vl\u0103guit, iar exerci\u021biile s\u0103 nu dea roade.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Dac\u0103 faci parte dintre persoanele care prefer\u0103 exerci\u021biile \u00een a doua parte a zilei, \u021bine minte s\u0103 la\u0219i cel pu\u021bin 2 ore \u00eentre ultima mas\u0103 consistent\u0103 \u0219i m\u0103car 30 de minute \u00eenainte de un snack s\u0103n\u0103tos. Organismul are nevoie de timp pentru a digera m\u00e2ncarea.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-95ee3b4550b9caacaa5bfd32964fe7bd\" style=\"color:#d50707\">Concluzie<\/h2>\n\n\n\n<p class=\"has-text-align-center has-text-color has-background has-link-color wp-elements-c40c2b5108762758c97d25cd717c0192\" style=\"color:#d50707;background-color:#ffe7e7\">O alimenta\u021bie echilibrat\u0103 este cheia sustenabilit\u0103\u021bii pentru a-i oferi organismului energie, care s\u0103 te ajute s\u0103 duci la bun sf\u00e2r\u0219it at\u00e2t activit\u0103\u021bile de zi cu zi, dar \u0219i performan\u021b\u0103 sportiv\u0103. Este la fel de important s\u0103 alegi con\u0219tiincios \u0219i ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103, pentru a nu te sim\u021bi sleit de puteri \u00eenainte de a \u00eencepe exerci\u021biile. Adaug\u0103 \u00een meniul t\u0103u carbohidra\u021bi complec\u0219i, proteine \u0219i gr\u0103simi nesaturate ca s\u0103-\u021bi alimentezi organismul cu combustibilul propice lui.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-left has-text-color has-link-color wp-elements-e1ecb83dd234970162db926519fe9065\" style=\"color:#637a06\">Surse<\/h2>\n\n\n\n<div class=\"wp-block-columns has-text-color has-background has-link-color wp-elements-6ac92137d4909873ebab40c2d3d3b5ad is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\" style=\"color:#637a06;background-color:#fafeeb\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_61470f1ce70a31f2dbe7b254844f7bd0\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-foods-for-workout\">What to Eat Before and After a Workout<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045506\">Eating and exercise: 5 tips to maximize your workouts<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/nutrition\/food-for-fitness\">Pre-Workout Nutrition: What to Eat Before a Workout<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_f5b9baa3395d562f118ce6ffcded898e\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-bad-workout-foods\">Worst Things to Eat or Drink Before a Workout<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/food-as-fuel-before-during-and-after-workouts\">Food as Fuel Before, During and After Workouts<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\">How much protein do you need every day?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_403819acad247c5d3a3e0af951acb284\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/breaking-the-fast\">Breaking the fast<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/bodybuilding-meal-plan#what-to-avoid\">What to Eat and Avoid If You&#8217;re Trying to Build Muscle<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.webmd.com\/diet\/features\/pre-workout-snacks_\">Pre-Workout Snacks<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exerci\u021biile \u0219i nutri\u021bia au mers dintotdeauna m\u00e2n\u0103 \u00een m\u00e2n\u0103 pentru un stil de via\u021b\u0103 s\u0103n\u0103tos. \u00cens\u0103 probabil nu te-ai g\u00e2ndit c\u0103 deciziile alimentare pe care le iei pot s\u0103 afecteze performan\u021ba sportiv\u0103. Te \u00eentrebi uneori ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103, iar izvorul de inspira\u021bie seac\u0103 \u0219i nu \u0219tii de unde s\u0103 porne\u0219ti. Speciali\u0219tii ne [&hellip;]<\/p>\n","protected":false},"author":319,"featured_media":2880,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"categories":[1,67],"tags":[],"class_list":["post-2255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie-aplicata","category-sport-si-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103 pentru un antrenament eficient<\/title>\n<meta name=\"description\" content=\"Te \u00eentrebi uneori ce s\u0103 m\u0103n\u00e2nci \u00eenainte de sal\u0103, iar izvorul de inspira\u021bie seac\u0103 \u0219i nu \u0219tii de unde s\u0103 porne\u0219ti. 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