[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.tulipy.cz\/co-jist-mezi-treninky\/#Article","mainEntityOfPage":"https:\/\/www.tulipy.cz\/co-jist-mezi-treninky\/","headline":"Co j\u00edst mezi tr\u00e9ninky?","name":"Co j\u00edst mezi tr\u00e9ninky?","description":"Ka\u017ed\u00fd, kdo je fyzicky aktivn\u00ed nebo sportuje, v\u00ed, \u017ee spr\u00e1vn\u00e1 v\u00fd\u017eiva a hydratace t\u011bla je z\u00e1kladem \u00fasp\u011bchu dobr\u00fdch v\u00fdsledk\u016f nebo hubnut\u00ed. M\u016f\u017eeme j\u00edst t\u011bsn\u011b p\u0159ed tr\u00e9ninkem? Nejezte bezprost\u0159edn\u011b p\u0159ed tr\u00e9ninkem. Nejlep\u0161\u00ed je j\u00edst spr\u00e1vn\u011b vybran\u00e9 j\u00eddlo 3-4 hodiny p\u0159ed pl\u00e1novanou fyzickou aktivitou. T\u00edm se zabr\u00e1n\u00ed pocitu ospalosti a t\u011b\u017ekosti t\u011bla a \u017ealudku. J\u00eddlo by m\u011blo […]","datePublished":"2019-11-26","dateModified":"2023-06-07","author":{"@type":"Person","@id":"https:\/\/www.tulipy.cz\/author\/#Person","name":"","url":"https:\/\/www.tulipy.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/f7b3e8bb7f7cc0c6ca940e74a10b952be4c7d81de8a980387c865f88889f02e3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/f7b3e8bb7f7cc0c6ca940e74a10b952be4c7d81de8a980387c865f88889f02e3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"tulipy.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.tulipy.cz\/wp-content\/uploads\/img_a359312_w3918_t1573325360.jpg","url":"https:\/\/www.tulipy.cz\/wp-content\/uploads\/img_a359312_w3918_t1573325360.jpg","height":0,"width":0},"url":"https:\/\/www.tulipy.cz\/co-jist-mezi-treninky\/","about":["Sport"],"wordCount":460,"articleBody":"Ka\u017ed\u00fd, kdo je fyzicky aktivn\u00ed nebo sportuje, v\u00ed, \u017ee spr\u00e1vn\u00e1 v\u00fd\u017eiva a hydratace t\u011bla je z\u00e1kladem \u00fasp\u011bchu dobr\u00fdch v\u00fdsledk\u016f nebo hubnut\u00ed.\tM\u016f\u017eeme j\u00edst t\u011bsn\u011b p\u0159ed tr\u00e9ninkem?Nejezte bezprost\u0159edn\u011b p\u0159ed tr\u00e9ninkem. Nejlep\u0161\u00ed je j\u00edst spr\u00e1vn\u011b vybran\u00e9 j\u00eddlo 3-4 hodiny p\u0159ed pl\u00e1novanou fyzickou aktivitou. T\u00edm se zabr\u00e1n\u00ed pocitu ospalosti a t\u011b\u017ekosti t\u011bla a \u017ealudku.\tJ\u00eddlo by m\u011blo b\u00fdt vybr\u00e1no spr\u00e1vn\u011bD\u016fle\u017eit\u00e1 je intenzita tr\u00e9ninku, a proto u j\u00eddel rozhoduje, jejich kalorick\u00fd obsah, procento jednotliv\u00fdch \u017eivin, druh pou\u017eit\u00fdch dopl\u0148k\u016f, a dokonce i mno\u017estv\u00ed a typ tekutin dod\u00e1van\u00fdch do t\u011bla. Bez ohledu na pl\u00e1novan\u00e9 cvi\u010den\u00ed by m\u011bly b\u00fdt sacharidy hlavn\u00edm zdrojem energie dod\u00e1van\u00e9 do na\u0161eho t\u011bla. P\u0159ed tr\u00e9ninkem se doporu\u010duj\u00ed uhlohydr\u00e1ty s n\u00edzk\u00fdm glykemick\u00fdm indexem, komplexn\u00ed sacharidy – nejl\u00e9pe obiloviny, cere\u00e1lie, ovesn\u00e9 vlo\u010dky, t\u011bstoviny nebo celozrnn\u00fd chl\u00e9b. Br\u00e1n\u00ed velk\u00e9mu kol\u00eds\u00e1n\u00ed hladiny gluk\u00f3zy v t\u011ble a souvisej\u00edc\u00edmu kol\u00eds\u00e1n\u00ed inzul\u00ednu. Sacharidy s n\u00edzk\u00fdm glykemick\u00fdm indexem zp\u016fsobuj\u00ed pomal\u00e9 uvol\u0148ov\u00e1n\u00ed a postupn\u00e9 zvy\u0161ov\u00e1n\u00ed gluk\u00f3zy, co\u017e umo\u017e\u0148uje lep\u0161\u00ed a kontrolovan\u00e9 pou\u017eit\u00ed a poskytuje energii b\u011bhem tr\u00e9ninku. Zabra\u0148uje tak\u00e9 \u00fanav\u011b a zhor\u0161en\u00e9 koncentraci.\tJe nutn\u00e9 j\u00eddlo p\u0159ed tr\u00e9ninkem? J\u00eddlem p\u0159ed tr\u00e9ninkem urychlujeme n\u00e1slednou regeneraci sval\u016f, chr\u00e1n\u00edme t\u011blo p\u0159ed p\u0159etr\u00e9nov\u00e1n\u00edm a dehydratac\u00ed. Pokud neposkytneme spr\u00e1vnou d\u00e1vku energie p\u0159ed cvi\u010den\u00edm, zejm\u00e9na pokud je intenzivn\u00ed, t\u011blo za\u010dne \u010derpat energii ze sval\u016f. Je v\u0161ak vhodn\u00e9 zm\u00ednit omezen\u00ed p\u0159\u00edjmu vl\u00e1kniny p\u0159ed tr\u00e9ninkem, kter\u00e9 m\u016f\u017ee naru\u0161it rychlou absorpci d\u016fle\u017eit\u00fdch \u017eivin. Bezprost\u0159edn\u011b p\u0159ed fyzickou aktivitou byste se m\u011bli vyvarovat sma\u017een\u00e9mu a nad\u00fdmav\u00fdch potravin – fazole, zel\u00ed, hr\u00e1\u0161ek.\tJak\u00e9 j\u00eddlo je vhodn\u00e9 po tr\u00e9ninku? J\u00eddlo po tr\u00e9ninku je stejn\u011b d\u016fle\u017eit\u00e9, proto\u017ee t\u011blo vy\u017eaduje regeneraci. Proto je nejlep\u0161\u00ed j\u00edst protein-sacharidov\u00e9 j\u00eddlo, kter\u00e9 v\u00e1m umo\u017en\u00ed doplnit pou\u017eit\u00fd glykogen ve va\u0161ich svalech. Toto j\u00eddlo by m\u011blo b\u00fdt konzumov\u00e1no 1-1,5 hodiny po tr\u00e9ninku. Za zm\u00ednku stoj\u00ed, \u017ee tr\u00e9nink zvy\u0161uje metabolismus, co\u017e zvy\u0161uje popt\u00e1vku po proteinech, n\u011bkdy a\u017e o 50 %. Proto je po tr\u00e9ninku d\u016fle\u017eit\u00e9 z\u00e1sobovat t\u011blo b\u00edlkovinami, nejen jednoduch\u00fdmi sacharidy.                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Co j\u00edst mezi tr\u00e9ninky?","item":"https:\/\/www.tulipy.cz\/co-jist-mezi-treninky\/#breadcrumbitem"}]}]