{"id":3100,"date":"2015-04-17T09:00:14","date_gmt":"2015-04-17T06:00:14","guid":{"rendered":"http:\/\/urbeamea.ro\/albaiulia\/?p=3100"},"modified":"2016-01-18T23:20:26","modified_gmt":"2016-01-18T21:20:26","slug":"afla-ce-alimente-sa-consumi-dupa-antrenamentul-de-la-sala","status":"publish","type":"post","link":"https:\/\/urbeamea.ro\/albaiulia\/afla-ce-alimente-sa-consumi-dupa-antrenamentul-de-la-sala\/","title":{"rendered":"Afl\u0103 ce alimente s\u0103 consumi dup\u0103 antrenamentul de la sal\u0103"},"content":{"rendered":"

\"delia6\"<\/a>Organismul t\u0103u are nevoie de alimente corespunz\u0103toare pentru ca tu s\u0103 ai mereu energie \u00eenainte \u015fi dup\u0103 programul de fitness.<\/strong><\/p>\n

O diet\u0103 s\u0103n\u0103toas\u0103 te va ajuta s\u0103 ajungi mai repede la formele dorite!<\/strong><\/p>\n

\u00ce\u0163i prezent\u0103m \u00een continuare 14 m\u00e2nc\u0103ruri apetisante \u015fi pline de nutrien\u0163i:<\/p><\/blockquote>\n

1. Omlet\u0103 din albuse<\/strong><\/p>\n

Proteinele \u015fi carbohidra\u0163ii sunt dou\u0103 elemente-cheie ale mesei de dup\u0103 efortul fizic.<\/p>\n

Cu c\u00e2te 52 de calorii fiecare, ou\u0103le con\u0163in vitamina D \u015fi proteine, \u00eens\u0103 nu fii tentat(a) s\u0103 le consumi crude, deoarece nu aduc mai multe avantaje dec\u00e2t dac\u0103 ar fi g\u0103tite.<\/p>\n

De fapt, c\u00e2nd sunt g\u0103tite, ou\u0103le ajut\u0103 organismul s\u0103 re\u0163in\u0103 de dou\u0103 ori mai multe proteine.<\/p>\n

2. Boabe de quinoa<\/strong><\/p>\n

Pentru doza ta de carbohidra\u0163i, orezul brun este OK dar nu se compar\u0103 cu vitaminele \u015fi nutrien\u0163ii pe care le con\u0163ine quinoa (sortiment de cereale).<\/p>\n

Totodat\u0103, acestea con\u0163in mai multe fibre \u015fi proteine dec\u00e2t orezul brun \u015fi sunt mai u\u015for de preparat.<\/p>\n

3. Suc de portocale<\/strong><\/p>\n

Renun\u0163\u0103 la b\u0103uturile din comer\u0163, precum Gatorade \u015fi bea un pahar cu suc de portocale. \u00cen plus fa\u0163\u0103 de vitamina C, vei consuma mai mult potasiu dec\u00e2t con\u0163in sucurile comerciale dedicate sportivilor, care \u00een general sunt recomandate \u00een timpul antrenamentului, nu ulterior.<\/p>\n

Potasiul este important pentru c\u0103 ajut\u0103 organismul s\u0103 \u00ee\u015fi ajusteze nivelul fluidelor. Sucul de portocale poate fi ad\u0103ugat \u015fi \u00een shake-urile cu proteine.<\/p>\n

4. Chefir<\/strong><\/p>\n

Chefirul, o b\u0103utur\u0103 din lapte fermentat ob\u0163inut\u0103 din bacterii probiotice, a devenit tot mai popular.<\/p>\n

O can\u0103 cu chefir con\u0163ine 11-14 grame de proteine care nu apar \u00een mod natural \u00een organism.<\/p>\n

Proteinele din lactate sunt recomandate pentru c\u0103 men\u0163in mas\u0103 muscular\u0103 \u015fi gr\u0103besc pierderea \u00een greutate.<\/p>\n

Av\u00e2nd \u00een vedere c\u0103 gustul chefirului simplu este nepl\u0103cut pentru unii, el poate fi amestecat cu fructe sau cereale<\/p>\n

5. Banane<\/strong><\/p>\n

Bananele con\u0163in carbodhidratii buni de care ai nevoie dup\u0103 antrenament.<\/p>\n

Ace\u015ftia \u00ee\u0163i vor ajuta organismul s\u0103 men\u0163in\u0103 un nivel bun al glucozei, care contribuie la regenerarea muscular\u0103. \u00cen plus, bananele con\u0163in potasiu.<\/p>\n

6. Somon<\/strong><\/p>\n

Somonul con\u0163ine multe proteine \u015fi antiinflamatori omega-3 care servesc la regenerarea muscular\u0103 \u015fi la cre\u015fterea performan\u0163ei fizice.<\/p>\n

7. Afine<\/strong><\/p>\n

Aceste boabe asigur\u0103 organismului t\u0103u cantitatea de antioxidan\u0163i necesar\u0103 \u015fi ajut\u0103 la triplarea procesului recuper\u0103rii dup\u0103 antrenamente intense.<\/p>\n

8. Humus \u015fi p\u00e2ine\u00a0din cereale integrale<\/strong><\/p>\n

Aceasta este o op\u0163iune f\u0103r\u0103 carne fantastic\u0103 \u015fi foarte u\u015for de preparat.<\/p>\n

Humus-ul con\u0163ine proteine \u015fi carbohidra\u0163i, iar pita con\u0163ine carbohidra\u0163i care te vor ajuta s\u0103 \u00ee\u0163i men\u0163ii energia dup\u0103 un antrenament solicitant.<\/p>\n

9. Fructe uscate, semin\u0163e, nuci<\/strong><\/p>\n

Dac\u0103 nu stai bine cu timpul, po\u0163i consuma aceast\u0103 „gustare” rapid\u0103 care \u00ee\u0163i asigur\u0103 necesarul de proteine \u015fi carbohidra\u0163i.<\/p>\n

Semin\u0163ele de soia ajut\u0103 la regenerarea muscular\u0103 – o jum\u0103tate de can\u0103 con\u0163ine 34 de grame de proteine.<\/p>\n

10. Ananas<\/strong><\/p>\n

Bromelina din ananas este un antiinflamator natural care poate vindeca r\u0103ni sau umfl\u0103turi.<\/p>\n

Acest fruct este bogat \u00een vitamina C, care la r\u00e2ndul s\u0103u ajut\u0103 la regenerarea \u0163esuturilor.<\/p>\n

11. Cartofi dulci<\/strong><\/p>\n

Cartofii dulci con\u0163in o varietate de vitamine \u015fi nutrien\u0163i, \u00een special B6, C, D, magneziu \u015fi potasiu.<\/p>\n

\"laura\"<\/a>12. Kiwi<\/strong><\/p>\n

Kiwi con\u0163ine mult\u0103 vitamina C \u015fi potasiu, fiind \u015fi o surs\u0103 excelent\u0103 de antioxidan\u0163i, care combat crampele musculare.<\/p>\n

\u00cencearc\u0103 s\u0103 consumi kiwi cu tot cu coaj\u0103, \u00eentruc\u00e2t aceasta con\u0163ine chiar mai mul\u0163i nutrien\u0163i dec\u00e2t miezul.<\/p>\n

13. Ap\u0103<\/strong><\/p>\n

Lipsa hidrat\u0103rii este prima gre\u015feal\u0103 din timpul programului de exerci\u0163ii fizice.<\/p>\n

Pentru a r\u0103m\u00e2ne \u00een form\u0103, trebuie s\u0103 te hidratezi foarte bine, consum\u00e2nd cel pu\u0163in 3 pahare cu ap\u0103 \u00een timpul antrenamentului.<\/p>\n

14. M\u0103n\u00e2nc\u0103!<\/strong><\/p>\n

Corpul t\u0103u folose\u015fte mult\u0103 energie c\u00e2nd faci efort fizic, iar dac\u0103 nu te hr\u0103ne\u015fti corespunz\u0103tor ri\u015fti s\u0103 nu mai fii capabil s\u0103 lucrezi.<\/p>\n

Legian Alexandra Delia<\/a> \u015fi Laura Maria Popescu<\/a> – personal trainer – Mercur spa & welness<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Organismul t\u0103u are nevoie de alimente corespunz\u0103toare pentru ca tu s\u0103 ai mereu energie \u00eenainte \u015fi dup\u0103 programul de fitness. O diet\u0103 s\u0103n\u0103toas\u0103 te va ajuta s\u0103 ajungi mai repede la formele dorite! \u00ce\u0163i prezent\u0103m \u00een continuare 14 m\u00e2nc\u0103ruri apetisante \u015fi pline de nutrien\u0163i: 1. Omlet\u0103 din albuse Proteinele \u015fi carbohidra\u0163ii sunt dou\u0103 elemente-cheie ale …<\/p>\n","protected":false},"author":16,"featured_media":3145,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[255],"tags":[],"class_list":["post-3100","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"yoast_head":"\nAfl\u0103 ce alimente s\u0103 consumi dup\u0103 antrenamentul de la sal\u0103 - Revista Urbea Mea - Revista de Alba<\/title>\n<meta name=\"description\" content=\"Organismul t\u0103u are nevoie de alimente corespunz\u0103toare pentru ca tu s\u0103 ai mereu energie \u00eenainte \u015fi dup\u0103 programul de fitness. O diet\u0103 s\u0103n\u0103toas\u0103 te va ajuta\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbeamea.ro\/albaiulia\/afla-ce-alimente-sa-consumi-dupa-antrenamentul-de-la-sala\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Afl\u0103 ce alimente s\u0103 consumi dup\u0103 antrenamentul de la sal\u0103 - Revista Urbea Mea - Revista de Alba\" \/>\n<meta name=\"twitter:description\" content=\"Organismul t\u0103u are nevoie de alimente corespunz\u0103toare pentru ca tu s\u0103 ai mereu energie \u00eenainte \u015fi dup\u0103 programul de fitness. 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