{"id":4326,"date":"2025-01-17T13:01:09","date_gmt":"2025-01-17T11:01:09","guid":{"rendered":"https:\/\/www.trisport.ro\/blog_wp\/?p=4326"},"modified":"2025-01-21T17:08:02","modified_gmt":"2025-01-21T15:08:02","slug":"de-ce-este-mai-bine-sa-bei-un-shake-proteic-dupa-efort-decat-sa-mananci","status":"publish","type":"post","link":"https:\/\/www.trisport.ro\/blog_wp\/de-ce-este-mai-bine-sa-bei-un-shake-proteic-dupa-efort-decat-sa-mananci\/","title":{"rendered":"De ce este mai bine sa bei un shake proteic dupa efort decat sa mananci?"},"content":{"rendered":"\n<p>\u00cen general, adul\u021bii care au o via\u021b\u0103 normal\u0103 \u0219i obi\u0219nuit\u0103 au nevoie de aproximativ <strong>0,8 g de proteine pe kilogram de greutate corporal\u0103 pe zi<\/strong>, ceea ce \u00eenseamn\u0103 aproximativ 46 g pentru o femeie \u0219i 56 g pentru un b\u0103rbat. Cu toate acestea, sportivii amatori sau cei care se antreneaz\u0103 regulat au cerin\u021be mai mari, ajung\u00e2nd la <strong>1,2-2,0 g de proteine pe kilogram de greutate corporal\u0103 pe zi<\/strong>, \u00een func\u021bie de intensitatea \u0219i durata antrenamentului.<\/p>\n\n\n\n<p>Suplimentele proteice sunt promovate pentru beneficii precum cre\u0219terea muscular\u0103, pierderea \u00een greutate \u0219i sus\u021binerea energiei, dar trebuie \u00een\u021beles clar c\u0103 acestea sunt doar un <strong>supliment<\/strong>. <a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pudrele proteice<\/a> sunt concepute pentru a completa o diet\u0103 echilibrat\u0103, nu pentru a \u00eenlocui mesele.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Momentul optim pentru consum<\/strong><\/h4>\n\n\n\n<p>Consumul de proteine imediat dup\u0103 efort maximizeaz\u0103 beneficiile. <strong>Fereastra anabolic\u0103<\/strong>, perioada de aproximativ 20-30 de minute dup\u0103 antrenament, este momentul optim pentru a consuma un shake de recuperare. \u00cen acest interval:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sinteza proteinelor (procesul prin care corpul reconstruie\u0219te mu\u0219chi) este cea mai eficient\u0103.<\/li>\n\n\n\n<li>Absorb\u021bia glicogenului \u00een mu\u0219chi este accelerat\u0103.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Raportul optim proteine-carbohidra\u021bi pentru recuperare<\/strong>: <\/h4>\n\n\n\n<p>1:3 sau 1:4 &#8211; acest raport este eficient pentru:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Refacerea rezervelor de glicogen:<\/strong> Carbohidra\u021bii sunt absorbi\u021bi rapid \u0219i refac energia stocat\u0103 \u00een mu\u0219chi (aproximativ 30-80g pentru majoritatea sportivilor) <\/li>\n\n\n\n<li><strong>Repararea \u0219i reconstruc\u021bia muscular\u0103:<\/strong> <a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\">Proteinele<\/a> ofer\u0103 aminoacizi esen\u021biali necesari pentru regenerarea fibrelor musculare (10-20g)<\/li>\n<\/ol>\n\n\n\n<p>Exagerarea cu proteinele nu aduce beneficii suplimentare \u0219i poate pune stres pe rinichi sau poate duce la aport caloric inutil. 10 p\u00e2n\u0103 la 20 de grame de proteine sunt mai mult dec\u00e2t suficiente.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"310\" data-attachment-id=\"4337\" data-permalink=\"https:\/\/www.trisport.ro\/blog_wp\/de-ce-este-mai-bine-sa-bei-un-shake-proteic-dupa-efort-decat-sa-mananci\/recovery-drink\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?fit=1074%2C520&amp;ssl=1\" data-orig-size=\"1074,520\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Recovery-Drink\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?fit=640%2C310&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?resize=640%2C310&#038;ssl=1\" alt=\"\" class=\"wp-image-4337\" style=\"width:717px;height:auto\" srcset=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?resize=1024%2C496&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?resize=300%2C145&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?resize=768%2C372&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?resize=867%2C420&amp;ssl=1 867w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?resize=640%2C310&amp;ssl=1 640w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?resize=681%2C330&amp;ssl=1 681w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Recovery-Drink.jpg?w=1074&amp;ssl=1 1074w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Ce este <a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteina din zer<\/a>?<\/strong><\/h4>\n\n\n\n<p>Proteinele sunt macronutrien\u021bi cu o func\u021bie structural\u0103 clar\u0103, adic\u0103 rolul lor este de a crea \u0219i regenera \u021besuturile, prin urmare aportul lor este esen\u021bial pentru cre\u0219terea muscular\u0103, cre\u0219terea \u0219i repararea \u021besuturilor. Proteinele din zer sunt proteine extrase din lapte, de obicei de la vaci. <\/p>\n\n\n\n<p>Dup\u0103 un proces de acidificare, zerul este separat de lapte, iar dup\u0103 uscarea lichidului, produsul este v\u00e2ndut sub form\u0103 de pudr\u0103 numit\u0103 PROTEINE DIN ZER. <\/p>\n\n\n\n<p>Sunt patru tipuri de proteine din zer, pe care \u00eencerc\u0103m s\u0103 le explic\u0103m:<\/p>\n\n\n\n<p><strong>Proteina din zer (standard) <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Are con\u021binut de proteine: 30-80%<\/li>\n\n\n\n<li>Este cea mai pu\u021bin procesat\u0103 form\u0103 de protein\u0103 din zer. Poate con\u021bine mai multe gr\u0103simi \u0219i zaharuri (lactoz\u0103) fa\u021b\u0103 de celelalte variante.<\/li>\n\n\n\n<li>Este potrivit\u0103 pentru \u00eencep\u0103tori sau pentru cei care nu au nevoi stricte \u00een ceea ce prive\u0219te dieta.<\/li>\n<\/ul>\n\n\n\n<p><strong>Proteina concentrat\u0103 din zer <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Con\u021binut de proteine: 80%.<\/li>\n\n\n\n<li>Este o versiune mai rafinat\u0103, cu un con\u021binut mai sc\u0103zut de gr\u0103simi \u0219i lactoz\u0103 comparativ cu proteina standard.<\/li>\n\n\n\n<li>Este ieal\u0103 pentru cei care caut\u0103 o surs\u0103 bun\u0103 de proteine, dar f\u0103r\u0103 s\u0103 pl\u0103teasc\u0103 prea mult pentru aceast\u0103 alegere. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"320\" data-attachment-id=\"4336\" data-permalink=\"https:\/\/www.trisport.ro\/blog_wp\/de-ce-este-mai-bine-sa-bei-un-shake-proteic-dupa-efort-decat-sa-mananci\/isofamiliy\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?fit=1000%2C500&amp;ssl=1\" data-orig-size=\"1000,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"isofamiliy\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?fit=640%2C320&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?resize=640%2C320&#038;ssl=1\" alt=\"\" class=\"wp-image-4336\" style=\"width:847px;height:auto\" srcset=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?w=1000&amp;ssl=1 1000w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?resize=768%2C384&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?resize=840%2C420&amp;ssl=1 840w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?resize=640%2C320&amp;ssl=1 640w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/isofamiliy.jpg?resize=681%2C341&amp;ssl=1 681w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure><\/div>\n\n\n<p><strong>Proteina izolat\u0103 din zer<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Con\u021binut de proteine: 90%.<\/li>\n\n\n\n<li>A trecut printr-un proces suplimentar de filtrare care elimin\u0103 aproape toate gr\u0103simile \u0219i zaharurile. Este o op\u021biune de \u00eenalt\u0103 calitate pentru cei care doresc un con\u021binut mai pur de proteine \u0219i care au nevoi speciale \u00een diet\u0103. <\/li>\n\n\n\n<li>Este recomandat\u0103 sportivilor sau celor care doresc o diet\u0103 strict\u0103, cum ar fi cei care au intoleran\u021b\u0103 la lactoz\u0103.<\/li>\n<\/ul>\n\n\n\n<p><strong>Proteina hidrolizat\u0103 din zer<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Con\u021binut de proteine: Aproximativ 90%, dar cu un proces suplimentar de hidrolizare.<\/li>\n\n\n\n<li>Moleculele de proteine sunt &#8220;pre-digerate,&#8221; ceea ce \u00eenseamn\u0103 c\u0103 sunt descompuse \u00een fragmente mai mici (peptide) pentru a facilita absorb\u021bia rapid\u0103.<\/li>\n\n\n\n<li>Utilizat\u0103 de obicei de atle\u021bi profesioni\u0219ti sau de persoanele care au nevoie de o absorb\u021bie rapid\u0103, de exemplu, dup\u0103 antrenamente intense.<\/li>\n<\/ul>\n\n\n\n<p><strong>Care sunt diferen\u021bele principale \u00eentre cele patru <a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\">tipuri de proteine<\/a>? <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pre\u021bul:<\/strong> Proteinele izolate \u0219i hidrolizate sunt mai scumpe dec\u00e2t cele standard sau concentrate.<\/li>\n\n\n\n<li><strong>Aroma:<\/strong> Proteinele mai pu\u021bin procesate (standard\/concentrat) au o arom\u0103 mai puternic\u0103 de lactoz\u0103 sau zer.<\/li>\n\n\n\n<li><strong>Calitatea:<\/strong> Proteinele izolate \u0219i hidroliza ofer\u0103 proteine mai pure \u0219i mai u\u0219or de digerat.<\/li>\n<\/ul>\n\n\n\n<p>Dac\u0103 e\u0219ti vegan, exist\u0103 \u0219i pudr\u0103 proteic\u0103 vegan\u0103 formulat\u0103 cu proteine izolate din maz\u0103re, proteine din orez \u0219i semin\u021be de chia \u0219i \u00eembog\u0103\u021bit\u0103 cu superalimente precum moringa, lucuma \u0219i inul. Produsul este potrivit pentru vegani, con\u021bin\u00e2nd 70% proteine \u0219i oferind 21 g de proteine per doz\u0103 f\u0103r\u0103 adaos de zah\u0103r, deoarece este \u00eendulcit cu \u0219tevie.<\/p>\n\n\n\n<p>Proteina vegan\u0103\u00a0con\u021bine 2 proteine vegetale de \u00eenalt\u0103 calitate:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteina din maz\u0103re<\/strong> &#8211;\u00a0are o propor\u021bie mare de aminoacizi esen\u021biali \u0219i neesen\u021biali \u0219i este cea mai bogat\u0103 surs\u0103 natural\u0103 de arginin\u0103, cunoscut\u0103 pentru marea sa contribu\u021bie la repararea \u0219i cre\u0219terea \u021besutului muscular. Proteina din maz\u0103re este foarte biodisponibil\u0103 \u0219i digerabil\u0103, optimizeaz\u0103 formarea \u021besuturilor \u0219i tonific\u0103 mu\u0219chii.<\/li>\n\n\n\n<li><strong>Proteina din orez<\/strong> &#8211;\u00a0are o mul\u021bime de nutrien\u021bi \u0219i are un con\u021binut sc\u0103zut de calorii. \u00cempiedic\u0103 stocarea acizilor gra\u0219i prin activarea lipazei \u00een ficat \u0219i pere\u021bii vaselor de s\u00e2nge.<\/li>\n<\/ul>\n\n\n\n<p>Dar dac\u0103 faci sport moderat sau ocazional, proteinele concentrate sunt suficiente \u0219i accesibile. Dac\u0103 ai un regim strict sau ai nevoie de o surs\u0103 c\u00e2t mai pur\u0103 de proteine, opteaz\u0103 pentru izolate sau hidrolizate. O concentra\u021bie ideal\u0103 de proteine pentru suplimente este \u00eentre 75% \u0219i 90%.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"310\" data-attachment-id=\"4338\" data-permalink=\"https:\/\/www.trisport.ro\/blog_wp\/de-ce-este-mai-bine-sa-bei-un-shake-proteic-dupa-efort-decat-sa-mananci\/vegan-whey\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?fit=1074%2C520&amp;ssl=1\" data-orig-size=\"1074,520\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Vegan-Whey\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?fit=640%2C310&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?resize=640%2C310&#038;ssl=1\" alt=\"\" class=\"wp-image-4338\" style=\"width:699px;height:auto\" srcset=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?resize=1024%2C496&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?resize=300%2C145&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?resize=768%2C372&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?resize=867%2C420&amp;ssl=1 867w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?resize=640%2C310&amp;ssl=1 640w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?resize=681%2C330&amp;ssl=1 681w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2025\/01\/Vegan-Whey.jpg?w=1074&amp;ssl=1 1074w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Cele mai importante motive pentru care un<a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\"> shake proteic<\/a> este o alegere mai bun\u0103 dec\u00e2t o mas\u0103 copioas\u0103 imediat dup\u0103 efort:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Absorb\u021bie rapid\u0103 &#8211; Shake-urile proteice pe baz\u0103 de zer sunt absorbite rapid. \u00cen schimb, o mas\u0103 copioas\u0103 necesit\u0103 mult timp pentru digestie \u0219i absorb\u021bie, ceea ce \u00eent\u00e2rzie recuperarea.<\/li>\n\n\n\n<li>U\u0219or de consumat &#8211; dup\u0103 un antrenament intens, poate sc\u0103dea apetitul \u0219i poate ap\u0103rea disconfort digestiv. Un shake este mai u\u0219or de consumat \u0219i mai bine tolerat, pentru c\u0103 nu este o idee bun\u0103 s\u0103 nu consumi nimic. <\/li>\n\n\n\n<li>Controlul aportului caloric &#8211; Shake-urile proteice ofer\u0103 o cantitate precis\u0103 de proteine, carbohidra\u021bi \u0219i calorii, ceea ce le face mai u\u0219or de integrat \u00eentr-un plan nutri\u021bional.<\/li>\n\n\n\n<li>Hidratare suplimentar\u0103 &#8211; Un shake proteic preparat cu ap\u0103 sau lapte contribuie \u0219i la refacerea nivelului de hidratare, ceea ce este esen\u021bial dup\u0103 efort.<\/li>\n\n\n\n<li>Reducerea stresului digestiv &#8211; Dup\u0103 efort, sistemul digestiv poate func\u021biona mai lent, deoarece fluxul sanguin este concentrat asupra musculaturii. Un shake (lichid) proteic poate fi mai u\u0219or de gestionat. <\/li>\n\n\n\n<li>Rapid &#8211; Shake-urile sunt rapid \u0219i u\u0219or de f\u0103cut, pot fi consumate chiar \u0219i pe drum spre cas\u0103, \u00een ma\u0219in\u0103 sau chiar \u0219i diminea\u021ba \u00een drum spre job. <\/li>\n\n\n\n<li>Compozi\u021bie optim\u0103 pentru recuperare &#8211; un shake proteic include exact ce ai nevoie: proteine pentru reparare muscular\u0103 \u0219i carbohidra\u021bi pentru refacerea glicogenului.<\/li>\n\n\n\n<li>Previi oboseala postprandial\u0103 &#8211; o mas\u0103 copioas\u0103 (cine se poate ab\u021bine dup\u0103 o curs\u0103 sau un antrenament lung?) poate induce senza\u021bia de somnolen\u021b\u0103 din cauza digestiei \u00eengreunate. Dac\u0103 vrei s\u0103 mai ai energie, un <a href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\">shake proteic<\/a>, u\u0219or, te ajut\u0103 s\u0103 \u00ee\u021bi revii f\u0103r\u0103 s\u0103 ai nevoie de un somn lung. <\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-50\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.trisport.ro\/pudre-1\/\" target=\"_blank\" rel=\"noreferrer noopener\">Toate pudrele proteice<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00cen general, adul\u021bii care au o via\u021b\u0103 normal\u0103 \u0219i obi\u0219nuit\u0103 au nevoie de aproximativ 0,8 g de proteine pe kilogram de greutate corporal\u0103 pe zi, ceea ce \u00eenseamn\u0103 aproximativ 46 g pentru o femeie \u0219i 56 g pentru un b\u0103rbat. Cu toate acestea, sportivii amatori sau cei care se antreneaz\u0103 regulat au cerin\u021be mai mari, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4339,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"tdm_status":"","tdm_grid_status":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[48,51],"tags":[179,204,178,186,180,57],"class_list":["post-4326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-echipament","category-tips-and-tricks","tag-226ers","tag-chimpanzeenaturalnutrition","tag-gold-nutrition","tag-isostar","tag-maurten","tag-trisport-ro"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>De ce este mai bine sa bei un shake proteic dupa efort decat sa mananci? - Trisport blog<\/title>\n<meta name=\"description\" content=\"Consumul de proteine imediat dup\u0103 efort maximizeaz\u0103 beneficiile. 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