{"id":7969,"date":"2022-08-16T12:49:28","date_gmt":"2022-08-16T09:49:28","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=7969"},"modified":"2022-08-16T12:49:15","modified_gmt":"2022-08-16T09:49:15","slug":"te-ai-plictisit-de-apa-iata-5-bauturi-recomandate-dupa-antrenament","status":"publish","type":"post","link":"http:\/\/doctorexpres.ro\/index.php\/2022\/08\/16\/te-ai-plictisit-de-apa-iata-5-bauturi-recomandate-dupa-antrenament\/","title":{"rendered":"Te-ai plictisit de ap\u0103? Iat\u0103 5 b\u0103uturi recomandate dup\u0103 antrenament!"},"content":{"rendered":"

Trebuie s\u0103 bem mult\u0103 ap\u0103 dup\u0103 fiecare antrenament, dar apa poate deveni plictisitoare la gust. Vestea bun\u0103 este c\u0103 nu numai din ap\u0103 putem recupera lichidele pierdute. Iat\u0103 cinci b\u0103uturi care hidrateaz\u0103 la fel de bine ca apa:<\/p>\n

1. Lapte cu ciocolat\u0103.<\/strong> Con\u0163ine carbohidra\u021bi \u00een cantitate dubl\u0103, comparativ cu versiunea simpl\u0103, ceea ce face ca aceast\u0103 b\u0103utur\u0103 s\u0103 fie o alegere excelent\u0103 pentru recuperarea post-antrenament. Consumul de carbohidra\u021bi dup\u0103 exerci\u021bii recupereaz\u0103 mu\u0219chii prin \u00eenlocuirea glicogenului pierdut \u00een timpul antrenamentului<\/a>.<\/p>\n

Pierderea prea multor electroli\u021bi prin transpira\u021bie poate provoca, de asemenea, o serie de simptome ca: oboseal\u0103, crampe musculare \u0219i confuzie mental\u0103. Laptele cu ciocolat\u0103 poate hidrata \u0219i completa principalii electroli\u021bi, cum ar fi potasiul<\/a>, calciul \u0219i magneziul.<\/p>\n

Studiile au constatat c\u0103 laptele cu ciocolat\u0103<\/a> este foarte benefic, \u00een special pentru bicicli\u0219ti<\/a>, atle\u021bi de rezisten\u021b\u0103 \u0219i alerg\u0103tori. Un studiu din 2010 a ar\u0103tat c\u0103 laptele cu ciocolat\u0103 a \u00eembun\u0103t\u0103\u021bit recuperarea \u0219i performan\u021ba ulterioar\u0103 la cicli\u0219ti mai eficient dec\u00eet o b\u0103utur\u0103 carbohidratat\u0103 izocaloric\u0103. Un studiu din 2011 a constatat c\u0103 laptele este mai eficient dec\u00eet apa<\/a> pentru combaterea deshidrat\u0103rii induse de exerci\u021bii fizice<\/a>, la copii<\/a>. \"Fresh_coconut_water\"<\/p>\n

2. Ap\u0103 de cocos.<\/strong> Apa de nuc\u0103 de cocos are un con\u0163inut ridicat de antioxidan\u021bi, nutrien\u021bi \u015fi electroli\u021bi cum ar fi potasiul \u0219i magneziul. \u00cen 2012, un studiu a constatat c\u0103 apa de cocos este la fel de benefic\u0103 pentru recuperarea post-antrenament<\/a> ca \u015fi apa. Apa de nuc\u0103 de cocos <\/a>ar putea provoca balonare<\/a> \u015fi stomac deranjat. Pentru a evita aceast\u0103 nepl\u0103cere, trebuie s\u0103 v\u0103 hidrata\u021bi \u00eencet.<\/p>\n

Apa de nuc\u0103 de cocos <\/a>con\u021bine mai pu\u021bin sodiu dec\u00eet b\u0103uturile sportivilor, ceea ce este esen\u021bial c\u00eend a\u0163i transpirat, dup\u0103 antrenamente <\/a>mai u\u0219oare.<\/p>\n

3. Suc de cire\u015fe.<\/strong> Bogat \u00een antioxidan\u0163i, ajut\u0103 la reducerea inflama\u0163iei \u015fi ajut\u0103 la recuperarea \u015fi func\u0163ionarea mu\u015fchilor. Un studiu din 2010 a examinat alerg\u0103torii de maraton<\/a> care au b\u0103ut suc de cire\u0219e<\/a>, at\u00eet \u00eenainte c\u00eet \u0219i dup\u0103 curs\u0103, \u0219i au concluzionat c\u0103 sucul a contribuit la recuperarea mai rapid\u0103 a mu\u0219chilor, prin cre\u0219terea antioxidan\u021bilor \u0219i sc\u0103derea inflama\u021biei \u0219i peroxid\u0103rii lipidelor.<\/p>\n

Un studiu din 2006 a ar\u0103tat c\u0103 sucul de cire\u0219e nu numai c\u0103 a redus afectarea mu\u0219chilor, dar a \u00eempiedicat \u00een mod semnificativ pierderea for\u021bei, \u00een compara\u021bie cu un placebo<\/a>. C\u0103uta\u0163i versiunea ne\u00eendulcit\u0103.\"a-cup-of-fresh-green-tea\"<\/p>\n

4. Ceai negru \u0219i verde.<\/strong> Cercet\u0103rile arat\u0103 c\u0103 ceaiul, verde<\/a> sau negru, poate fi eficient \u00een oxidarea gr\u0103similor (procesul \u00een care gr\u0103simile s\u00eent sparte \u00een molecule mai mici care se depoziteaz\u0103 \u015fi s\u00eent folosite pentru energie) \u00een timpul exerci\u0163iilor aerobice \u015fi recuper\u0103rii post-antrenament. La fel ca la sucul de cire\u0219e, nivelul ridicat de antioxidan\u021bi ai ceaiului ajut\u0103 la reducerea durerii<\/a> musculare \u0219i la recuperarea mai rapid\u0103 a puterii musculare<\/a>.<\/p>\n

\u00centr-un studiu din 2010, sportivii de sex masculin au g\u0103sit multe beneficii ale consumului de ceai dup\u0103 ce au terminat sprinturile intensive. S\u00eengele lor a avut un nivel mai ridicat de antioxidan\u021bi \u0219i un nivel mai sc\u0103zut al cortizolului dup\u0103 aceste b\u0103uturi. Ceaiul <\/a>a oferit, de asemenea, mai pu\u021bin DOMS (durere muscular\u0103 cu debut \u00eent\u00eerziat) pentru sportivi<\/a>.<\/p>\n

5. Bere.<\/strong> La fel ca b\u0103uturile sport, berea con\u021bine carbohidra\u021bi \u0219i electroli\u021bi. Studiile au concluzionat c\u0103 o bere dup\u0103 exerci\u021bii fizice<\/a> nu are efecte negative asupra hidrat\u0103rii. De fapt, persoanele care consum\u0103 bere <\/a>moderat tind s\u0103 fie mai active. S-a dovedit c\u0103 berea slab\u0103 cu adaos de sodiu<\/a> a \u00eenlocuit pierderea de lichide dup\u0103 antrenamentele intense de ciclism.\"beer_660_031517025408_050117062212\"<\/p>\n

S-a demonstrat c\u0103 berea f\u0103r\u0103 alcool reduce inflama\u021bia post-antrenament la alerg\u0103torii s\u0103n\u0103to\u0219i de sex masculin \u0219i diminueaz\u0103 inciden\u021ba bolilor c\u0103ilor respiratorii superioare. Moderarea este cheia. Prea mult alcool poate suprima sinteza proteinelor din s\u00eenge.<\/p>\n

Sursa: healthline.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Trebuie s\u0103 bem mult\u0103 ap\u0103 dup\u0103 fiecare antrenament, dar apa poate deveni plictisitoare la gust. Vestea bun\u0103 este c\u0103 nu<\/p>\n","protected":false},"author":4,"featured_media":7978,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[128,105,95,107],"tags":[11908,618,11901,11903,8497,11906,820,11917,11913,11916,11912,493,225,44,42,11914,11915,7244,11476,3054,131,11907,11900,575,11902,11905,180,11911,11909,11910,11291,11904,372],"class_list":["post-7969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hidratarea","category-miscare-si-natura","category-nutritie","category-sport","tag-aerobic","tag-antioxidanti","tag-antrenament-hidratare","tag-antrenament-usor","tag-apa-de-cocos","tag-bauturi-sport","tag-bere","tag-bere-fara-alcool","tag-bere-hidratare","tag-bere-slaba","tag-bere-sportivi","tag-calciu","tag-carbohidrati","tag-ceai-negru","tag-ceai-verde","tag-doms","tag-durere-musculara-cu-debut-intarziat","tag-electroliti","tag-exercitii","tag-glicogen","tag-hidratare","tag-inlocuitori-pentru-apa","tag-lapte-cu-ciocolata","tag-magneziu","tag-nuca-de-cocos","tag-peroxidare-lipide","tag-potasiu","tag-recuperare-musculara","tag-recuperare-post-antrenament","tag-reducerea-durerii-musculare","tag-sodiu","tag-suc-de-cirese","tag-transpiratie"],"yoast_head":"\nTe-ai plictisit de ap\u0103? 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