{"id":6586,"date":"2021-06-25T21:02:41","date_gmt":"2021-06-25T21:02:41","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6586"},"modified":"2021-06-25T21:02:43","modified_gmt":"2021-06-25T21:02:43","slug":"ce-mananc-si-cat-mananc-inaintea-unui-antrenament","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/06\/25\/ce-mananc-si-cat-mananc-inaintea-unui-antrenament\/","title":{"rendered":"Ce m\u0103n\u00e2nc \u0219i c\u00e2t m\u0103n\u00e2nc \u00eenaintea unui antrenament?"},"content":{"rendered":"\n<h3>Cum m\u0103 hidratez \u00eentr-un mod optim?<\/h3>\n\n\n\n<p><strong>Ceea ce m\u0103n\u00e2nci \u00eenainte de un antrenament \u00ee\u021bi poate influen\u021ba performan\u021ba \u00eentr-un mod pozitiv sau \u00eentr-un mod negativ. De aceea, este foarte important s\u0103 \u0219tii c\u00e2t, ce, \u0219i c\u00e2nd s\u0103 m\u0103n\u00e2nci \u00een func\u021bie de antrenamentul pe care \u00eel faci.<\/strong><\/p>\n\n\n\n<h4><strong>C\u00e2nd m\u0103n\u00e2nc \u00eenaintea unui antrenament?<\/strong><\/h4>\n\n\n\n<p>Po\u021bi consuma o mas\u0103 mai consistent\u0103 \u00eenainte cu 2-4 ore de antrenament. Iar dac\u0103 \u00eenc\u0103 \u00ee\u021bi este foame, mai po\u021bi m\u00e2nca ceva cu 30-60 min \u00eenainte (aproximativ 100-300kcal). Important este s\u0103 la\u0219i suficient timp pentru digestie, pentru c\u0103 o mas\u0103 prea consistent\u0103, consumat\u0103 prea aproape de antrenament, te va face probabil s\u0103 te sim\u021bi incomfortabil \u00een timpul alerg\u0103rii.<\/p>\n\n\n\n<p>Probabil balonat \u0219i letargic, pentru c\u0103 organismul t\u0103u va prioritiza furnizarea energiei c\u0103tre mu\u0219chi, iar digestia va fii \u00eencetinit\u0103 serios.<\/p>\n\n\n\n<p>Cu c\u00e2t m\u0103n\u00e2nci mai aproape de antrenament cu at\u00e2t mai mic\u0103 ar trebui s\u0103 fie por\u021bia de m\u00e2ncare. Dac\u0103 m\u0103n\u00e2nci cu 4 ore \u00eenainte, po\u021bi avea o mas\u0103 mai mare \u2013 \u00een jur de 400-700 kcal (aproximativ 10kcal \/kg corp \u2013 &gt; pentru o persoan\u0103 de 60 kg, asta va \u00eensemna 600kcal).<\/p>\n\n\n\n<p>Dac\u0103 m\u0103n\u00e2nci cu 2 ore \u00eenainte, por\u021bia trebuie s\u0103 fie redus\u0103 la aproximativ 200-300kcal. Ideea este c\u0103 ar trebui s\u0103 te sim\u021bi confortabil la \u00eenceputul alerg\u0103rii, nici prea plin dar nici fl\u0103m\u00e2nd.<\/p>\n\n\n\n<p>Totul depinde de momentul c\u00e2nd planifici s\u0103 faci antrenamentul. Dac\u0103 alergi seara pe la 17-18, po\u021bi s\u0103 ai un pr\u00e2nz mai consistent \u0219i o gustare (100-300kcal) cu 30-60 minute \u00eenainte.<\/p>\n\n\n\n<p>Dac\u0103 alergi diminea\u021ba foarte devreme \u0219i timpul nu \u00ee\u021bi permite s\u0103 ai un mic dejun consistent \u00eencearc\u0103 s\u0103 ai o cin\u0103 mai bogat\u0103 \u00een carbohidra\u021bi \u00een seara dinaintea antrenamentului.<\/p>\n\n\n\n<h3><strong>Ce m\u0103n\u00e2nc \u00eenaintea unui antrenament?<\/strong><\/h3>\n\n\n\n<p>\u00cen principiu farfuria ta ar trebui s\u0103 arate a\u0219a:<\/p>\n\n\n\n<ul><li>1\/3 carbohidra\u021bi (orez brun, paste integrale, ov\u0103z, p\u00e2ine integral\u0103, alte cereale..)- Principala surs\u0103 de energie a corpului \u00een timpul efortului.<\/li><li>1\/3 fructe \u0219i\/sau legume &#8211; o surs\u0103 de vitamine, minerale \u0219i antioxidan\u021bi care au un rol esen\u021bial \u0219i \u00een recuperare.<\/li><li>1\/3 proteine (carne slab\u0103, pe\u0219te, ou\u0103, tofu, fasole, linte, soia, n\u0103ut, alte leguminoase).<\/li><li>o cantitate mai mic\u0103 de gr\u0103simi bune\u2013 avocado, nuci, semin\u021be, ulei de m\u0103sline, unt de arahide) -&gt; \u00eencetinesc pu\u021bin digestia \u0219i absorb\u021bia de carbohidra\u021bi, ceea ce ajut\u0103 la o cre\u0219tere treptat\u0103 a nivelului de zah\u0103r din s\u00e2nge.<\/li><\/ul>\n\n\n\n<h4><strong>Aceste propor\u021bii pot varia \u00een func\u021bie de intensitatea \u0219i lungimea antrenamentelor<\/strong><\/h4>\n\n\n\n<p><strong>Micul<\/strong> <strong>dejun:<\/strong> Ou\u0103 cu avocado \u0219i p\u00e2ine pr\u0103jit\u0103 Porridge cu lapte, fructe de p\u0103dure, c\u00e2teva nuci sau o lingur\u0103 de unt de arahide\/migdale\/caju<\/p>\n\n\n\n<p>Fulgi de ov\u0103z\/secar\u0103 cu iaurt, fructe proaspete\/deshidratate \u0219i semin\u021be.<\/p>\n\n\n\n<p>Lipie integral\u0103 cu hummus \u0219i legume<\/p>\n\n\n\n<p>Oua fierte cu salat\u0103 de sfecl\u0103 ro\u0219ie si p\u00e2ine pr\u0103jit\u0103, etc.<\/p>\n\n\n\n<p><strong>Pr\u00e2nz<\/strong> <strong>sau<\/strong> <strong>cin\u0103<\/strong> Orez brun cu somon \u0219i broccoli Cartof copt \u00een coaj\u0103 cu fasole \u0219i salat\u0103 cu ulei de m\u0103sline<\/p>\n\n\n\n<p>Piept de pui cu linte&nbsp;<\/p>\n\n\n\n<p>Salat\u0103 de legume crude cu ton \u0219i ou fiert(salatele se pot face \u00eentr-o mul\u021bime de comabina\u021bii \u0219i sunt cruciale \u00eentr-o diet\u0103 echilibrat\u0103)<\/p>\n\n\n\n<p>Sup\u0103 crem\u0103 de legume(exist\u0103 o mul\u021bime de variante, perfect\u0103 pentru cin\u0103)<\/p>\n\n\n\n<p>File de cod, cartofi dulci \u0219i sos de iaurt<\/p>\n\n\n\n<p>Orez cu legume<\/p>\n\n\n\n<p>Paste integrale cu sos de ro\u0219ii si busuioc<\/p>\n\n\n\n<p>Paste cu pesto, etc<\/p>\n\n\n\n<p><strong>Snack:<\/strong> Sandwich cu unt de arahide \u0219i banan\u0103\/mango\/ananas\/m\u0103r<\/p>\n\n\n\n<p>Baton proteic cu con\u021binut mic de zah\u0103r<\/p>\n\n\n\n<p>Batoane din orez sau din fulgi, f\u0103cute \u00een cas\u0103<\/p>\n\n\n\n<p>1 m\u00e2n\u0103 de fructe uscate \u0219i nuci<\/p>\n\n\n\n<p>Fructe proaspete<\/p>\n\n\n\n<p>Fresh-uri sau smoothie-uri(perfecte dupa antrenamente)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"643\" src=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-1024x643.png\" alt=\"\" class=\"wp-image-6588\" srcset=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-1024x643.png 1024w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-300x188.png 300w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-768x482.png 768w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-370x232.png 370w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-570x358.png 570w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-770x483.png 770w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2-924x580.png 924w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/food-2.png 1069w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Ce s\u0103 evi\u021bi?<\/strong><\/p>\n\n\n\n<ul><li>m\u00e2nc\u0103rurile pr\u0103jite sau cu un con\u021binut prea mare de gr\u0103simi ,pentru c\u0103 \u00eencetinesc mult digestia \u0219i s-ar putea s\u0103 te sim\u021bi incomfortabil \u00een timpul alerg\u0103rii.<\/li><li>alimentele cu mult zah\u0103r \u0219i f\u0103in\u0103 alb\u0103 (p\u00e2ine alb\u0103, pr\u0103jituri sau biscui\u021bi) \u2013 ridic\u0103 nivelul de glucoz\u0103 din s\u00e2nge prea rapid \u0219i r\u0103m\u00e2i repede f\u0103r\u0103 energie.<\/li><\/ul>\n\n\n\n<p><strong>C\u00e2t\u0103 ap\u0103 se poate bea \u00eenainte de antrenament?<\/strong><\/p>\n\n\n\n<p>Este important s\u0103 te hidratezi corespunz\u0103tor mereu, \u00een special \u00eenainte de a face efort. Dac\u0103 porne\u0219ti deja deshidratat, este foarte greu s\u0103 mai recuperezi \u00een timpul antrenamentului. O hidratare corespunz\u0103toare te va ajuta s\u0103 performezi la capacitate maxim\u0103 \u00een timpul antrenamentului.<\/p>\n\n\n\n<p><strong>C\u00e2nd?<\/strong><\/p>\n\n\n\n<p>\u00cencepe cu 4 ore \u00eenainte de antrenament. Bea c\u00e2te pu\u021bin \u0219i des.<\/p>\n\n\n\n<p>Dac\u0103 alergi dis de diminea\u021b\u0103 bea minim un pahar cu ap\u0103 \u00eenainte s\u0103 te pui la somn, iar diminea\u021ba bea minim 500ml imediat dup\u0103 ce te-ai trezit.<\/p>\n\n\n\n<p><strong>C\u00e2t?<\/strong><\/p>\n\n\n\n<p>Exper\u021bii recomand\u0103 5-10ml \/kg corp cu 4 ore \u00eenainte (asta \u00eenseamn\u0103 300-600ml pentru o persoan\u0103 de 60 kg). Cea mai bun\u0103 \u0219i simpl\u0103 metod\u0103 de a afla nivelul de hidratare este s\u0103-\u021bi verifici culoarea urinei. Galben pal este culoarea pe care \u021bi-o dore\u0219ti. Cu c\u00e2t e\u0219ti mai deshidratat cu at\u00e2t culoarea urinei va fi mai \u00eenchis\u0103 la culoare.<\/p>\n\n\n\n<p>O pierdere de ap\u0103 de 2-3 % din totalul greut\u0103\u021bii tale este considerat\u0103 deshidratare. Alerg\u0103torii de elit\u0103 pot suporta o sc\u0103dere mai mare, de p\u00e2n\u0103 la 4%, dar asta \u00eenseamn\u0103 pentru ei o temperatur\u0103 a corpului mai ridicat\u0103 \u0219i puls ridicat.<\/p>\n\n\n\n<p>Dac\u0103 pierderea este mai mare de 5% vor ap\u0103rea dureri de cap, ame\u021beal\u0103, crampe musculare, \u0219i dificultate de respira\u021bie.<\/p>\n\n\n\n<p>Nu este ok nici o cantitate prea mare de ap\u0103. Este posibil s\u0103 te supra hidratezi \u0219i s\u0103 diluezi s\u0103rurile din organism.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-1024x1024.png\" alt=\"\" class=\"wp-image-6589\" srcset=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-1024x1024.png 1024w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-300x300.png 300w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-150x150.png 150w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-768x768.png 768w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-370x370.png 370w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-570x570.png 570w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-770x770.png 770w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare-580x580.png 580w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/06\/ghid-hidratare.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong><em>Cite\u0219te despre etapele principale pentru un plan de antrenament eficient, <a href=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/06\/25\/etape-esentiale-pentru-un-plan-de-antrenament-eficient\/\" target=\"_blank\" rel=\"noreferrer noopener\">aici<\/a>.<\/em><\/strong><\/p>\n\n\n\n<p><em>Scris de: Alin C\u00eerdei<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cum m\u0103 hidratez \u00eentr-un mod optim? Ceea ce m\u0103n\u00e2nci \u00eenainte de un antrenament \u00ee\u021bi poate influen\u021ba performan\u021ba \u00eentr-un mod pozitiv&#8230;<\/p>\n","protected":false},"author":16,"featured_media":6587,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[2689,1056,2969,259],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce m\u0103n\u00e2nc \u0219i c\u00e2t m\u0103n\u00e2nc \u00eenaintea unui antrenament? - Outdoor Magazine<\/title>\n<meta name=\"description\" content=\"Cum m\u0103 hidratez \u00eentr-un mod optim?Ceea ce m\u0103n\u00e2nci \u00eenainte de un antrenament \u00ee\u021bi poate influen\u021ba performan\u021ba \u00eentr-un mod pozitiv sau \u00eentr-un mod negativ. De aceea, este foarte important s\u0103 \u0219tii c\u00e2t, ce, \u0219i c\u00e2nd s\u0103 m\u0103n\u00e2nci \u00een func\u021bie de antrenamentul pe care \u00eel faci. Outdoor Magazine\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/06\/25\/ce-mananc-si-cat-mananc-inaintea-unui-antrenament\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce m\u0103n\u00e2nc \u0219i c\u00e2t m\u0103n\u00e2nc \u00eenaintea unui antrenament? - Outdoor Magazine\" \/>\n<meta property=\"og:description\" content=\"Cum m\u0103 hidratez \u00eentr-un mod optim?Ceea ce m\u0103n\u00e2nci \u00eenainte de un antrenament \u00ee\u021bi poate influen\u021ba performan\u021ba \u00eentr-un mod pozitiv sau \u00eentr-un mod negativ. 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