{"id":2048,"date":"2020-12-19T18:03:23","date_gmt":"2020-12-19T18:03:23","guid":{"rendered":"https:\/\/dieta-fit.eu\/?p=2048"},"modified":"2021-03-02T07:19:58","modified_gmt":"2021-03-02T07:19:58","slug":"tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare","status":"publish","type":"post","link":"https:\/\/dieta-fit.eu\/en\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/","title":{"rendered":"Tactica de \u00eenv\u0103\u021bare \u0219i implementare pe termen lung pentru cre\u0219terea masei musculare"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2048\" class=\"elementor elementor-2048\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-30a015f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"30a015f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-06cb24d\" data-id=\"06cb24d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d4d2b53 elementor-widget elementor-widget-image\" data-id=\"d4d2b53\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-768x512.jpg\" class=\"attachment-medium_large size-medium_large wp-image-2091\" alt=\"tentatii-alimentare\" srcset=\"https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-768x512.jpg 768w, https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-300x200.jpg 300w, https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-1024x683.jpg 1024w, https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-1536x1024.jpg 1536w, https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-2048x1365.jpg 2048w, https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-16x12.jpg 16w, https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-600x400.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0124c16 elementor-widget elementor-widget-spacer\" data-id=\"0124c16\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0618382 elementor-widget elementor-widget-text-editor\" data-id=\"0618382\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Se m\u0103n\u00e2nc\u0103 carbohidra\u021bi cu aproximativ 30 de minute \u00eenainte de o sesiune de antrenament.<\/li><li>Pentru sesiunile care includ cardio \u0219i care sunt considerabil mai lungi de o or\u0103 la intensitate moderat\u0103 p\u00e2n\u0103 la mare, poate fi necesar s\u0103 se realimenteze cu geluri sau cu o b\u0103utur\u0103 sportiv\u0103 \u00een timpul sesiunii.<\/li><li>Se consum\u0103 proteine \u0219i carbohidra\u021bi imediat sau \u00een termen de 30 de minute de la sf\u00e2r\u0219itul antrenamentului, utilizand raportul 3: 1 carbohidra\u021bi la proteine.<\/li><li>Nu se utilizeaz\u0103 suplimentele proteice excesiv. Se poate ob\u021bine cantitatea necesar\u0103 de proteine de calitate din pui slab, pe\u0219te, soia, lapte degresat \u0219i carne ro\u0219ie. Se va aborda o diet\u0103 s\u0103n\u0103toas\u0103, s\u0103rac\u0103 \u00een gr\u0103simi saturate \u0219i colesterol \u0219i bogat\u0103 \u00een fructe, legume, fasole, cereale integrale \u0219i gr\u0103simi mononesaturate \u0219i polinesaturate de calitate (care se g\u0103sesc \u00een nuci, semin\u021be \u0219i uleiuri).<\/li><li>Se vor consuma multe lichide pentru a \u00eenlocui apa pe care o pierzi \u00een transpira\u021bie. Efectul diuretic al ceaiului \u0219i cafelei a fost supraevaluat si se recomand\u0103 un consum echilibrat.<\/li><li>Se va cre\u0219te sau sc\u0103dea cantitatea de carbohidra\u021bi \u00een func\u021bie de greutatea \u0219i nivelurile de energie pe m\u0103sura antrenamentelor. Intensitatea exerci\u021biului \u00een timp cre\u0219te cantit\u0103\u021bile necesare, iar aceste estim\u0103ri se aplic\u0103 doar zilelor de exerci\u021biu.<\/li><li>Se vor alege greutati mai mici dac\u0103 sunt exerci\u021bii u\u0219oare si mai mari dac\u0103 se combin\u0103 sesiunile cardio cu greut\u0103\u021bi.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0527c22 elementor-widget elementor-widget-spacer\" data-id=\"0527c22\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a65f16 elementor-widget elementor-widget-text-editor\" data-id=\"1a65f16\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Activitate ocazional\u0103:<\/strong><\/p><ul><li>3 p\u00e2n\u0103 la 4 grame (g) per kilogram (kg) de greutate corporal\u0103 (se \u00eemparte la 2,2 pentru kilograme);<\/li><li>30 p\u00e2n\u0103 la 60 de minute de exerci\u021bii pe zi: 4 p\u00e2n\u0103 la 6 grame pe kg de greutate corporal\u0103;<\/li><li>60 p\u00e2n\u0103 la 90 de minute de exerci\u021biu: 5 p\u00e2n\u0103 la 7 grame pe kg de greutate corporal\u0103;<\/li><li>120 de minute sau mai mult de exerci\u021biu: 6 p\u00e2n\u0103 la 9 grame pe kg de greutate corporal\u0103.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e07b21 elementor-widget elementor-widget-spacer\" data-id=\"7e07b21\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0e795b elementor-widget elementor-widget-text-editor\" data-id=\"c0e795b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Dieta pentru culturism sprijin\u0103 consumul unui amestec echilibrat de alimente nutritive pentru a ob\u021bine propor\u021bii suficiente de gr\u0103simi, proteine \u200b\u200b\u0219i carbohidra\u021bi.<\/p><p><strong>Siguran\u021b\u0103:<\/strong> riscurile asumate constau \u00een consumul de prea multe proteine (care pot provoca probleme la rinichi, printre alte efecte secundare) \u0219i prea multe suplimente. Practic, nu este deosebit de u\u0219or s\u0103 se urmeze aceast\u0103 diet\u0103, datorit\u0103 tuturor calculelor matematice necesare \u0219i planific\u0103rii extinse a meselor, preg\u0103tirii \u0219i calendarului necesar.<\/p><p><strong>Sustenabilitate:<\/strong> faza de t\u0103iere a acestei diete poate fi dificil\u0103 de respectat, deoarece este o lupt\u0103 \u00eentre ceea ce vrei s\u0103 fac\u0103 corpul t\u0103u (pierdere de gr\u0103sime, men\u021binerea mu\u0219chiului) \u0219i ceea ce vrea s\u0103 fac\u0103 (men\u021binerea gr\u0103simii, pierde mu\u0219chiului).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Se m\u0103n\u00e2nc\u0103 carbohidra\u021bi cu aproximativ 30 de minute \u00eenainte de o sesiune de antrenament. Pentru sesiunile care includ cardio \u0219i care sunt considerabil mai lungi de o or\u0103 la intensitate moderat\u0103 p\u00e2n\u0103 la mare, poate fi necesar s\u0103 se realimenteze cu geluri sau cu o b\u0103utur\u0103 sportiv\u0103 \u00een timpul sesiunii. Se consum\u0103 proteine \u0219i carbohidra\u021bi &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/dieta-fit.eu\/en\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/\"> <span class=\"screen-reader-text\">Tactica de \u00eenv\u0103\u021bare \u0219i implementare pe termen lung pentru cre\u0219terea masei musculare<\/span> Read More &raquo;<\/a><\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[1],"tags":[37,42,41,44,43],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tactica de \u00eenv\u0103\u021bare \u0219i implementare pe termen lung pentru cre\u0219terea masei musculare - Diana Serghe<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dieta-fit.eu\/en\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tactica de \u00eenv\u0103\u021bare \u0219i implementare pe termen lung pentru cre\u0219terea masei musculare - Diana Serghe\" \/>\n<meta property=\"og:description\" content=\"Se m\u0103n\u00e2nc\u0103 carbohidra\u021bi cu aproximativ 30 de minute \u00eenainte de o sesiune de antrenament. Pentru sesiunile care includ cardio \u0219i care sunt considerabil mai lungi de o or\u0103 la intensitate moderat\u0103 p\u00e2n\u0103 la mare, poate fi necesar s\u0103 se realimenteze cu geluri sau cu o b\u0103utur\u0103 sportiv\u0103 \u00een timpul sesiunii. Se consum\u0103 proteine \u0219i carbohidra\u021bi &hellip; Tactica de \u00eenv\u0103\u021bare \u0219i implementare pe termen lung pentru cre\u0219terea masei musculare Read More &raquo;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dieta-fit.eu\/en\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/\" \/>\n<meta property=\"og:site_name\" content=\"Diana Serghe\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Nutritie\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-19T18:03:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-02T07:19:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-768x512.jpg\" \/>\n<meta name=\"author\" content=\"dianessa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"dianessa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dieta-fit.eu\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dieta-fit.eu\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/\"},\"author\":{\"name\":\"dianessa\",\"@id\":\"https:\/\/dieta-fit.eu\/en\/#\/schema\/person\/05fa69437e47f3148d914e5ff0ae35c6\"},\"headline\":\"Tactica de \u00eenv\u0103\u021bare \u0219i implementare pe termen lung pentru cre\u0219terea masei musculare\",\"datePublished\":\"2020-12-19T18:03:23+00:00\",\"dateModified\":\"2021-03-02T07:19:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dieta-fit.eu\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/\"},\"wordCount\":457,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dieta-fit.eu\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/dieta-fit.eu\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dieta-fit.eu\/wp-content\/uploads\/2020\/12\/blog-post-img-tentatii-768x512.jpg\",\"keywords\":[\"Articole S\u0103n\u0103tate si Nutri\u021bie\",\"crestere masa musculara\",\"cresterea masei musculare\",\"nutritie\",\"sanatate\"],\"articleSection\":[\"S\u0103n\u0103tate &amp; Nutri\u021bie\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/dieta-fit.eu\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dieta-fit.eu\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/\",\"url\":\"https:\/\/dieta-fit.eu\/tactica-de-invatare-si-implementare-pe-termen-lung-pentru-cresterea-masei-musculare\/\",\"name\":\"Tactica de \u00eenv\u0103\u021bare \u0219i implementare pe termen lung pentru cre\u0219terea masei musculare - 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