\n<\/span><\/span><\/p>\n
- \n
![\"Mic](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/Mic-dejun-300x199.jpg\")
<\/a>E important micul dejun?<\/strong>
\n<\/span>Sportivul ar trebui s\u0103 \u00eenceap\u0103 ziua cu un mic dejun consistent. \u00ce<\/span>n zilele de antrenament, micul dejun trebuie programat cu 1h30 – 2 ore \u00eenainte de \u00eenceperea \u0219edin\u021bei de sport. <\/span><\/span><\/li>\n<\/ul>\nCon\u021binutul s\u0103u nu are nimic ie\u0219it din comun:<\/span><\/span><\/p>\n
–\u00a0 aport de lichide (apa, ceai, cafea),\u00a0<\/span><\/span><\/p>\n
– produse lactate sau alte tipuri de proteine <\/span><\/span><\/p>\n
– o portie de fructe \u0219i\/sau carbohidrati (paine integrala, cereale integrale, legume), c\u00e2teva migdale sau nuci. E un exemplu.
\n<\/span><\/span><\/p>\nExist\u0103 \u0219i situa\u021bii c\u00e2nd, din lips\u0103 de timp, e\u0219ti obligat s\u0103 sari peste micul dejun. \u0218i \u00een astfel de condi\u021bii po\u021bi face sport, dar e bine s\u0103 re\u021bii c\u0103 antrenamentul NU trebuie<\/strong>:<\/p>\n
– s\u0103 fie intens,<\/p>\n
– s\u0103\u00a0 dep\u0103\u0219easc\u0103 30 – 40 minute.<\/p>\n
Dup\u0103 antrenament, e bine s\u0103 ai un mic dejun consistent. Altminteri, pot ap\u0103rea senza\u021bii de sf\u00e2r\u0219eal\u0103, ame\u021beal\u0103, epuizare, tremur, dureri de cap, slabiciune muscular\u0103 etc.<\/p>\n
C\u00e2nd te angajezi \u00een dictatura t\u0103ierii drastice a caloriilor \u0219i \u00ee\u021bi dore\u0219ti <\/span><\/span>s\u0103 faci \u0219i sport la intensitate ridicat\u0103, s-ar putea ca filosofia asta s\u0103 nu prea \u021bin\u0103 pe termen lung. Efortul sus\u021binut are nevoie de combustibil \u0219i, se poate \u00eent\u00e2mpla ca, un organism supus \u00eenfometarii, s\u0103 nu se serveasc\u0103 din depozitele de \u021besut adipos pentru a-\u0219i sus\u021bine activitatea, ci din proteinele musculare.\u00a0<\/span><\/span><\/p>\n
Cel mai bine e s\u0103 \u00ee\u021bi faci din echilibru cea mai bun\u0103 diet\u0103. Cu c\u00e2t alternezi mai mult perioadele de \u201dregim\u201d cu cele de \u201d\u00eemi permit orice, nu mai sunt la diet\u0103\u201d, (urmate, aproape inevitabil, de \u00eengr\u0103\u0219\u0103ri considerabile), cu at\u00e2t \u00ee\u021bi obligi organismul s\u0103 devin\u0103 imun la orice tip de sl\u0103bire (poate voi detalia mecanismul \u00eentr-un articol viitor). C\u00e2nd \u021besutul adipos se acumuleaz\u0103 \u00eentr-un procent considerabil, el ajunge s\u0103 fac\u0103 legea \u00een organism, dezechilibrand, \u00een primul r\u00e2nd, bala\u021ba hormonal\u0103. <\/span><\/span>Caz \u00een care, visul de a afi\u0219a pe plaj\u0103, \u00een doar c\u00e2teva luni de efort, un superb 90-60-90, trebuie reconsiderat \u0219i adaptat.<\/em><\/p>\n
- \n
- \u00ce<\/strong><\/span><\/em>nainte de antrenament<\/em><\/strong><\/span><\/span>
\n\u00a0<\/span>O mas\u0103 echilibrat\u0103, consistent\u0103, dar nu copioas\u0103, contribuie la un antrenament sus\u021binut. <\/span>Pentru aceasta, e nevoie de glucide cu absorb\u021bie lent\u0103 (orez integral, paste integrale, cereale integrale), proteine,\u00a0 <\/span>fructe \u0219i legume, dar \u0219i gr\u0103simi (nuci, ulei). P\u0103streaz\u0103, de asemenea, o<\/span><\/span>![\"Salata](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/Salata-de-orez-basmati_ardei-copt_dovlecel_nuci-300x185.jpg\")
<\/a> distant\u0103 de 2 ore \u00eentre dejun \u0219i \u0219edin\u021ba de sport. <\/span><\/span><\/li>\n<\/ul>\n<\/p>\n
<\/p>\n
<\/p>\n
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![\"rp_Baton-cereale-3-300x199.jpg\"](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/Baton-cereale-3-300x1991.jpg\")
<\/a>\u00ce<\/strong><\/span>n timpul antrenamentului<\/strong>
\nAlimenta\u021bia \u00een timpul antrenamentului este <\/span>determinat\u0103, \u00een principal, de durata \u0219i intensitatea acestuia. <\/span>Dac\u0103 petreci mai mult de o or\u0103, f\u0103c\u00e2nd un antrenament intens, corpul t\u0103u va \u00eencepe s\u0103 cear\u0103 zah\u0103r. Primele semne sunt: oboseal\u0103 brusc\u0103, sl\u0103biciune muscular\u0103, u\u0219or vertij. Dac\u0103 \u0219tii c\u0103 petreci mai mult timp \u00een sala de sport, dar nu d\u00e2nd like-uri pe FB, ci lucr\u00e2nd aplicat, ia cu tine 1 fruct sau fructe uscate, chiar un baton de cereale (a propos, ai vazut re\u021beta mea de baton de cereale? E aici\u00a0https:\/\/www.dumitra.net\/blog\/?p=8053<\/a> ). \u0218i, mai presus de orice, hidrateaz\u0103-te permanent.<\/span><\/span><\/li>\n<\/ul>\n![\"Taralli](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/Taralli-cu-somon1-300x199.jpg\")
<\/a> Dup\u0103 antrenament<\/strong> <\/span><\/address>\nPrioritatea, dup\u0103 antrenament, este s\u0103 ajuti organismul s\u0103 se refac\u0103 prin alimenta\u021bie, ap\u0103 \u0219i odihn\u0103. G<\/span>lucidele cu absorb\u021bie lent\u0103 r\u0103m\u00e2n \u00een continuare o op\u021biune valabil\u0103 (aici pot intra inclusiv legumele \u0219i\/sau leguminoasele) – fie ca fel principal sau ca desert – precum fructele. <\/span>\u00cen ceea ce prive\u0219te proteinele, ele ajut\u0103 la repararea fibrelor musculare. E de preferat <\/span><\/span>carnea alb\u0103 (dar nici carnea ro\u0219ie nu trebuie exclus\u0103) s<\/span><\/span>au pe\u0219tele, care vor optimiza aportul de fier.\u00a0<\/span>\u00a0<\/span><\/span><\/em><\/address>\n![\"12](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/12-mic-cu-blog-200x300.jpg\")
<\/a>Cei care fac antrenamente de for\u021b\u0103 \u0219i m\u0103n\u00e2nc\u0103 prepondrent \u201dverzituri\u201d (deci, mai degrab\u0103 vegetalian, adic\u0103 f\u0103r\u0103 pe\u0219te, ou\u0103 sau lactate) \u00ee\u0219i aleg o calea a r\u0103bdarii, pentru care, ins\u0103, trebuie felicita\u021bi \u0219i admira\u021bi. Aici e greul cel mai greu!<\/address>\nP.S. Sportivii consacra\u021bi au sesizat, poate, c\u0103 nu am adus \u00een discu\u021bie shake-urile sau batoanele proteice\/glucidice. Nu le folosesc, ca atare nu le cunosc \u0219i nu-mi pot da cu p\u0103rerea. Eu nu le simt nici nevoia \u0219i, consecin\u021b\u0103 direct\u0103, nici lipsa. Nu mi-am propus participarea la nici un concurs, nu concurez cu nimeni. Am multe obiective personale, dar ele nu \u021bin de exterior.<\/address>\n","protected":false},"excerpt":{"rendered":"\u00cen trecutul Chinei, oamenii \u00ee\u0219i d\u0103deau bine\u021be, \u00eentreband \u201dAi m\u00e2ncat?\u201d\u00a0 Aceasta \u00eensemna c\u0103 se verifica c\u00e2t de \u00eentremat, ref\u0103cut, era \u00eentrebatul. F\u0103r\u0103 nici o leg\u0103tur\u0103 cu China, \u0219i eu \u00eemi \u00eentreb cursan\u021bii dac\u0103 au...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[11,1],"tags":[903,905,904],"class_list":["post-8141","post","type-post","status-publish","format-standard","hentry","category-dieta","category-sport","tag-ce-sa-mananci-cand-ai-antrenamente","tag-ce-sa-mananci-dupa-antrenament","tag-ce-sa-mananci-inainte-de-antrenament"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8141"}],"version-history":[{"count":14,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8141\/revisions"}],"predecessor-version":[{"id":8159,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8141\/revisions\/8159"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- \u00ce<\/strong><\/span><\/em>nainte de antrenament<\/em><\/strong><\/span><\/span>
![\"Mic](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/Mic-dejun.jpg\")
<\/a>E important micul dejun?<\/strong>