{"id":161,"date":"2024-11-04T11:54:47","date_gmt":"2024-11-04T11:54:47","guid":{"rendered":"https:\/\/thefootballbrain.ro\/blog\/?p=161"},"modified":"2024-11-04T11:54:47","modified_gmt":"2024-11-04T11:54:47","slug":"fotbalul-performanta-si-nutritia-sportiva","status":"publish","type":"post","link":"https:\/\/thefootballbrain.ro\/blog\/2024\/11\/04\/fotbalul-performanta-si-nutritia-sportiva\/","title":{"rendered":"Fotbalul, performan\u021ba \u0219i nutri\u021bia sportiv\u0103"},"content":{"rendered":"\n<p>Scopul principal al nutri\u021biei sportive este performan\u021ba.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acesta este corelat cu unul dintre obiectivele principale ale sportivilor de top, anume de a progresa constant : fizic, tehnic, tactic, mental \u0219i emo\u021bional.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 antrenamentul a fost conceput \u0219i pus \u00een practic\u0103 impecabil, adaptarea sportivului la efort fizic nu va fi aceea\u0219i dac\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00eencepe antrenamentul \u00eentr-o stare de deshidratare<\/li>\n\n\n\n<li>nu a consumat suficien\u021bi carbohidra\u021bi \/ are niveluri sc\u0103zute de glicogen \u00een mu\u0219chi \u0219i ficat<\/li>\n\n\n\n<li>nu aplic\u0103 strategiile de recuperare dup\u0103 antrenament sau meci<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deci dincolo de faptul c\u0103 metoda de antrenament este potrivit\u0103 \u0219i aplicat\u0103 corect, aspectele men\u021bionate mai sus vor influen\u021ba at\u00e2t performan\u021ba \u0219i calitatea antrenamentului c\u00e2t \u0219i procesul de recuperare \u0219i adaptare dup\u0103 exerci\u021biul fizic.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest proces de recuperare \u0219i adaptare dup\u0103 exerci\u021biul fizic este esen\u021bial \u00een dezvoltarea unui sportiv.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primul element pentru optimizarea antrenamentului \u0219i performan\u021bei prin nutri\u021bie este s\u0103 ne asigur\u0103m c\u0103 sportivul consum\u0103 suficiente calorii pentru a asigura energia care se consum\u0103 \u00een timpul antrenamentului sau meciului.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Necesarul caloric se calculeaz\u0103 \u00een func\u021bie de mai mul\u021bi factori printre care:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>greutatea(masa corporal\u0103)<\/li>\n\n\n\n<li>durata \u0219i intensitatea antrenamentului<\/li>\n\n\n\n<li>frecven\u021ba antrenamentelor<\/li>\n\n\n\n<li>alte activit\u0103\u021bi fizice suplimentare( al sport practicat sau hobby)<\/li>\n\n\n\n<li>obiective personale (sl\u0103bit sau cre\u0219tere a masei musculare)<\/li>\n\n\n\n<li>\u0219i multe altele\u2026<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un deficit energetic cronic adic\u0103 energia consumat\u0103 este mai mare dec\u00e2t energia introdus\u0103 prin alimenta\u021bie pe o perioad\u0103 mai lung\u0103 de timp &#8211; reprezint\u0103 unul din factorii care duc la epuizare \u0219i la a\u0219a numitul supra-antrenament.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu c\u00e2t cre\u0219tem durata, intensitatea \u0219i frecven\u021ba antrenamentelor cu at\u00e2t mai mult este nevoie s\u0103 adapt\u0103m nutri\u021bia sportivului astfel \u00eenc\u00e2t s\u0103 aib\u0103 combustibil suficient pentru antrenament sau meci c\u00e2t \u0219i nutrien\u021bii necesari pentru recuperare.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru fotbali\u0219tii de elit\u0103 ultimele recomand\u0103ri de la exper\u021bi UEFA (publicate \u00een octombrie 2020) recomand\u0103 \u00eentre 3 \u0219i 8 g carbohidra\u021bi per kilogram corp pe zi, \u00eentre 1,6 \u0219i 2.2 g proteine per kg corp pe zi, iar gr\u0103simile vor contribui cu cca 20-35% din totalul caloriilor consumate \u00eentr-o zi.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum deja b\u0103nui\u021bi, acestea se personalizeaz\u0103 de nutri\u021bionist \u00een func\u021bie de obiectivele sportivului, caracteristicile antrenamentului, conditiile de mediu, etc.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cred c\u0103 am reu\u0219it s\u0103 v\u0103 pun pe g\u00e2nduri \u0219i s\u0103 r\u0103m\u00e2ne\u021bi curio\u0219i pentru c\u0103 \u00een articolele urm\u0103toare vom \u00eencepe s\u0103 discut\u0103m despre \u201ccombustibilul\u201d fotbali\u0219tilor \u0219i surpriz\u0103: acesta nu este dat de proteine! \u2026 a\u0219a cum \u00eenc\u0103 mai cred mul\u021bi \u0219i ast\u0103zi\u2026<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Salut\u0103ri &amp; Spor \u00een tot ce v\u0103 propune\u021bi!<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leonard Munteanu<\/p>\n\n\n\n<p>Nutri\u021bie Sportiv\u0103<\/p>\n\n\n\n<p>0771 266 484<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Scopul principal al nutri\u021biei sportive este performan\u021ba. Acesta este corelat cu unul dintre obiectivele principale ale sportivilor de top, anume de a progresa constant : fizic, tehnic, tactic, mental \u0219i emo\u021bional. Chiar dac\u0103 antrenamentul a fost conceput \u0219i pus \u00een practic\u0103 impecabil, adaptarea sportivului la efort fizic nu va fi aceea\u0219i dac\u0103: Deci dincolo de [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":162,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-161","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fara-categorie"],"_links":{"self":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/161","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/comments?post=161"}],"version-history":[{"count":1,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/161\/revisions"}],"predecessor-version":[{"id":163,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/161\/revisions\/163"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/media\/162"}],"wp:attachment":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/media?parent=161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/categories?post=161"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/tags?post=161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}