{"id":52551,"date":"2023-05-25T10:30:45","date_gmt":"2023-05-25T07:30:45","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=52551"},"modified":"2023-05-25T10:30:45","modified_gmt":"2023-05-25T07:30:45","slug":"ar-butina-vartoti-papildus-sportuojant","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/ar-butina-vartoti-papildus-sportuojant\/","title":{"rendered":"Ar b\u016btina vartoti papildus sportuojant?"},"content":{"rendered":"

Treniruot\u0117s ir mank\u0161ta – puik\u016bs b\u016bdai palaikyti form\u0105 ir pagerinti sveikat\u0105. Ta\u010diau jie taip pat sukelia organizmui nema\u017eai kr\u016bvi\u0173, su kuriais jis paprastai nesusiduria kasdieniame gyvenime. <\/span>Mank\u0161tindamiesi taip stipriai apkraunate savo k\u016bn\u0105, kad jo raumenyse i\u0161 tikr\u0173j\u0173 atsiranda ma\u017ey\u010diai mikro\u012ftr\u016bkimai<\/b>. \u0160tai kod\u0117l po treniruot\u0117s galite jausti skausm\u0105 – tai \u017eenklas, kad raumenys atsistato stipresni nei anks\u010diau. Ta\u010diau, kai sportuojame, m\u016bs\u0173 organizmas laikinai i\u0161eikvoja tam tikras maistines med\u017eiagas. Tai ypa\u010d aktualu, jei nesate \u012fprat\u0119 reguliariai treniruotis arba tik pradedate sportuoti. Jei sportuojate da\u017enai, geriausia valgyti subalansuot\u0105 maist\u0105, kuriame gausu vitamin\u0173 ir mineral\u0173 i\u0161 nat\u016brali\u0173 \u0161altini\u0173, pavyzd\u017eiui, vaisi\u0173, dar\u017eovi\u0173, ank\u0161tini\u0173 augal\u0173, rie\u0161ut\u0173 ir neskaldyt\u0173 gr\u016bd\u0173. \u0160iame straipsnyje <\/span>Rawpowders.lt<\/span><\/a> ekspertai dalinasi, ar sportuojant reikia papild\u0173 ir kokie yra geriausi vitaminai treniruot\u0117ms…<\/span><\/p>\n

Kod\u0117l svarbu vartoti papildus sportuojant?<\/b><\/h2>\n

Sportuojant svarbu vartoti papildus, nes jie suteikia organizmui papildom\u0173 maistini\u0173 med\u017eiag\u0173, reikaling\u0173 raumeniniam audiniui kurti ir atkurti.<\/b> Jei papild\u0173 nevartojate, ne tik labiau apkraunate savo k\u016bn\u0105, bet ir suma\u017einate raumen\u0173 priaugimo ir traum\u0173 tikimyb\u0119. Pratimai ver\u010dia jus prakaituoti ir lau\u017eo raumenis. Taip pat padid\u0117ja \u0161irdies ritmas, tod\u0117l j\u016bs\u0173 organizmas gali sunaudoti daugiau nat\u016brali\u0173 tam tikr\u0173 vitamin\u0173 ir mineral\u0173, pavyzd\u017eiui, B grup\u0117s vitamin\u0173, gele\u017eies ir kalcio, atsarg\u0173. Tod\u0117l sportuojant gali prireikti vartoti multivitamin\u0173 arba mineral\u0173, arba ir vieno, ir kito. Pratimai taip pat i\u0161eikvoja j\u016bs\u0173 organizmo elektrolitus – mineralus, kurie padeda organizmui tinkamai funkcionuoti. Jei sportuojate ilgiau nei valand\u0105, gali prireikti vartoti elektrolit\u0173 papild\u0173.<\/span><\/p>\n

K\u016bno poreikiai fizinio kr\u016bvio metu<\/b><\/h2>\n

Pratimai yra veikla, kuri\u0105 beveik visi atliekame, nesvarbu, ar tai suvokiame, ar ne. Tai bet kokia veikla, d\u0117l kurios i\u0161pilame prakait\u0105, pada\u017en\u0117ja \u0161irdies ritmas ir padid\u0117ja arba palaikoma k\u016bno temperat\u016bra. Vidutini\u0161kai \u017emogus mank\u0161tinasi 60 minu\u010di\u0173 per dien\u0105, 5 dienas per savait\u0119. Ta\u010diau tik nedaugelis \u017eino, kad fizinio aktyvumo metu m\u016bs\u0173 organizmo mitybos poreikiai i\u0161 tikr\u0173j\u0173 padid\u0117ja. Fiziniai pratimai sukelia daugyb\u0119 biochemini\u0173 \u012fvyki\u0173, kurie sutrikdo normal\u0173 organizmo funkcionavim\u0105. D\u0117l to m\u016bs\u0173 organizmas turi pakeisti prarastas med\u017eiagas.<\/span><\/p>\n

Jei reguliariai mank\u0161tinat\u0117s, j\u016bs\u0173 organizmui reik\u0117s daugiau tam tikr\u0173 vitamin\u0173 ir mineral\u0173 nei \u012fprastai.<\/b> Tai B grup\u0117s vitaminai, kalcis, gele\u017eis, magnis, kalis, natris ir cinkas. Yra keletas kit\u0173 maistini\u0173 med\u017eiag\u0173, \u012f kurias taip pat gali tekti atkreipti didesn\u012f d\u0117mes\u012f, jei sportuojate. – Baltymai padeda kurti ir atkurti raumenis po treniruot\u0117s. Jos taip pat svarbios j\u016bs\u0173 sveikatai ir gerai savijautai apskritai, tod\u0117l patartina suvartoti \u0161iek tiek daugiau baltym\u0173 nei paprastai. – Kreatinas padeda raumenims greitai ir efektyviai kurti energij\u0105. Jis taip pat naudojamas fosfokreatinui, i\u0161 kurio gaminamas ATP, t. y. energija, kuri\u0105 raumenys naudoja susitraukimams. – Glutaminas yra aminor\u016bg\u0161tis, padedanti raumenims grei\u010diau atsistatyti. J\u016bs\u0173 organizmas pats pasigamina \u0161iek tiek glutamino, ta\u010diau kai sportuojate, jo reikia daugiau. – BCAA ir HMB yra aminor\u016bg\u0161tys, kurios taip pat padeda raumenims atsigauti po treniruot\u0117s. BCAA ypa\u010d svarbios, kai intensyviai treniruojat\u0117s. – Vitamino D sunku gauti su maistu, o sportuojant – dar sunkiau. – Vitaminas C padeda atkurti raumenis ir ma\u017eina pieno r\u016bg\u0161ties kiek\u012f, kur\u012f gamina j\u016bs\u0173 organizmas.<\/span><\/p>\n

5 vitaminai geresniems sportiniams rezultatams pasiekti<\/b><\/h2>\n
    \n
  • Vitaminas B12<\/b> gali pad\u0117ti suma\u017einti tam tikr\u0173 r\u016b\u0161i\u0173 fizinio kr\u016bvio sukelt\u0105 raumen\u0173 skausm\u0105, \u012fskaitant skausm\u0105, kur\u012f sukelia susikaupusi pieno r\u016bg\u0161tis. Jis taip pat gali b\u016bti naudingas siekiant i\u0161vengti raumen\u0173 silpnumo arba j\u012f gydyti.<\/span><\/li>\n
  • Vitaminas B6<\/b> reikalingas serotoninui, kuris padeda reguliuoti tokias emocijas kaip stresas, nerimas ir panikos priepuoliai, gaminti. Kai sportuojate, j\u016bs\u0173 organizmas i\u0161skiria tam tikrus hormonus, kurie gali sukelti nerimo ir streso jausm\u0105. Vitaminas B6 gali pad\u0117ti suma\u017einti \u0161iuos jausmus, kad gal\u0117tum\u0117te susitelkti \u012f treniruot\u0119.<\/span><\/li>\n
  • Vitaminas C<\/b> yra svarbus raumenims atkurti, tod\u0117l vitamino C papild\u0173 vartojimas sportuojant gali pad\u0117ti i\u0161vengti skausmo.\u00a0<\/span><\/li>\n
  • Vitaminas E<\/b> naudojamas raumen\u0173 audiniui skaidyti, kai sportuojate, tod\u0117l treniruo\u010di\u0173 metu organizmas jo naudoja daugiau. Vitamino E papildai gali pad\u0117ti i\u0161vengti raumen\u0173 pa\u017eeidim\u0173, tod\u0117l gali suma\u017e\u0117ti traum\u0173 rizika.<\/span><\/li>\n
  • Vitaminas D<\/b> – \u0161is vitaminas naudingas ir sportininkams, ir nesportuojantiems, nes jis ma\u017eina u\u017edegimus ir gerina sportin\u0119 veikl\u0105.\u00a0<\/span><\/li>\n<\/ul>\n

    4 mineralai, kurie sustiprins j\u016bs\u0173 k\u016bn\u0105 fizinio kr\u016bvio metu<\/b><\/h2>\n

    Kalcis\u00a0<\/b><\/h3>\n

    Tai svarbiausias mineralas kaul\u0173 sveikatai, be to, jis padeda gerinti raumen\u0173 j\u0117g\u0105. Ta\u010diau vyrauja klaidinga nuomon\u0117, kad pienas yra vienintelis kalcio \u0161altinis. I\u0161 tikr\u0173j\u0173 jo yra \u012fvairiuose maisto produktuose<\/span><\/p>\n

    Magnis\u00a0<\/b><\/h3>\n

    \u0160is mineralas svarbus daugeliui organizmo funkcij\u0173, \u012fskaitant \u0161irdies ritmo reguliavim\u0105, raumen\u0173 atpalaidavim\u0105, geros imunin\u0117s sistemos palaikym\u0105 ir ramaus miego skatinim\u0105.<\/span>\u00a0<\/span><\/p>\n

    Gele\u017eis\u00a0<\/b><\/h3>\n

    \u0160is mineralas randamas raudonoje m\u0117soje ir padeda kraujui perne\u0161ti deguon\u012f \u012f raumenis. Ji labai svarbi sportininkams, kurie atlieka didelio intensyvumo treniruotes, nes gali suma\u017einti nuovargio rizik\u0105 ir pagerinti rezultatus.\u00a0<\/span><\/p>\n

    Cinkas<\/b><\/h3>\n

    Cinko reikia baltymams, kurie padeda formuoti raumenis ir stiprinti organizm\u0105, gaminti. Jis taip pat gali pad\u0117ti suma\u017einti rizik\u0105 per\u0161alti ar u\u017esikr\u0117sti infekcija, kai sportuojate.<\/span><\/p>\n

    Fiziniai pratimai yra svarbi sveikos ir geros fizin\u0117s b\u016bkl\u0117s palaikymo dalis, ta\u010diau jie taip pat kelia didel\u012f kr\u016bv\u012f organizmui. Mank\u0161tinantis reikia daugiau energijos, hidratacijos, baltym\u0173, angliavandeni\u0173 ir mineralini\u0173 med\u017eiag\u0173. Kasdien vartojami multivitamin\u0173 ir mineral\u0173 papildai gali pad\u0117ti u\u017etikrinti, kad gausite pakankamai vis\u0173 \u0161i\u0173 maistini\u0173 med\u017eiag\u0173. Rawpowders.lt el. parduotuv\u0117je rasite plat\u0173 pasirinkim\u0105 \u012fvairiausi\u0173 papild\u0173 ir vitamin\u0173 sportuojantiems.<\/span><\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Treniruot\u0117s ir mank\u0161ta – puik\u016bs b\u016bdai palaikyti form\u0105 ir pagerinti sveikat\u0105. Ta\u010diau jie taip pat sukelia organizmui nema\u017eai kr\u016bvi\u0173, su kuriais jis paprastai nesusiduria kasdieniame gyvenime. Mank\u0161tindamiesi taip stipriai apkraunate savo k\u016bn\u0105, kad jo raumenyse i\u0161 tikr\u0173j\u0173 atsiranda ma\u017ey\u010diai mikro\u012ftr\u016bkimai. \u0160tai kod\u0117l po treniruot\u0117s galite jausti skausm\u0105 – tai \u017eenklas, kad raumenys atsistato stipresni nei […]<\/p>\n","protected":false},"author":2,"featured_media":52552,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-52551","post","type-post","status-publish","format-standard","has-post-thumbnail","category-be-kategorijos"],"yoast_head":"\nAr b\u016btina vartoti papildus sportuojant? - \u0160ilut\u0117s naujienos<\/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:\/\/www.silutesnaujienos.lt\/lt\/ar-butina-vartoti-papildus-sportuojant\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ar b\u016btina vartoti papildus sportuojant? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Treniruot\u0117s ir mank\u0161ta – puik\u016bs b\u016bdai palaikyti form\u0105 ir pagerinti sveikat\u0105. Ta\u010diau jie taip pat sukelia organizmui nema\u017eai kr\u016bvi\u0173, su kuriais jis paprastai nesusiduria kasdieniame gyvenime. 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