{"id":1711,"date":"2020-05-25T08:00:51","date_gmt":"2020-05-25T06:00:51","guid":{"rendered":"https:\/\/www.damejidlo.cz\/c\/blog\/?p=1711"},"modified":"2023-02-17T10:28:52","modified_gmt":"2023-02-17T09:28:52","slug":"jake-jidlo-je-vhodne-po-cviceni","status":"publish","type":"post","link":"https:\/\/www.foodora.cz\/c\/blog\/jake-jidlo-je-vhodne-po-cviceni\/","title":{"rendered":"Jak\u00e9 j\u00eddlo je vhodn\u00e9 po cvi\u010den\u00ed"},"content":{"rendered":"

J\u00eddlo po cvi\u010den\u00ed je t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm j\u00eddlem dne. Rozhodn\u011b nen\u00ed radno se mu vyh\u00fdbat. A to ani v p\u0159\u00edpad\u011b, \u017ee cvi\u010d\u00edte kv\u016fli redukci v\u00e1hy nebo v pozdn\u00edch hodin\u00e1ch. Nedostatek \u017eivin a vynech\u00e1n\u00ed j\u00eddla p\u0159ed i po cvi\u010den\u00ed p\u0159ivede va\u0161e sportovn\u00ed sna\u017een\u00ed vnive\u010d, dojde k \u00fabytku svalov\u00e9 hmoty a zpomalen\u00ed metabolismu. Ve fin\u00e1le sv\u00e9mu t\u011blu odp\u00edr\u00e1n\u00edm j\u00eddla jednozna\u010dn\u011b u\u0161kod\u00edte. Naopak spr\u00e1vn\u00e1 strava v\u00e1m pom\u016f\u017ee n\u011bkolikan\u00e1sobn\u011b zlep\u0161it efekt cvi\u010den\u00ed. V prvn\u00ed \u0159ad\u011b je nejd\u016fle\u017eit\u011bj\u0161\u00ed pochopit, co se v lidsk\u00e9m t\u011ble b\u011bhem cvi\u010den\u00ed vlastn\u011b d\u011bje.<\/b><\/p>\n

Co se p\u0159i sportu d\u011bje ve svalech?\u00a0<\/h2>\n

V pr\u016fb\u011bhu tr\u00e9ninku na\u0161e svaly vyu\u017e\u00edvaj\u00ed palivo v podob\u011b glykogenu. \u010c\u00edm vytrvalostn\u011bj\u0161\u00ed sport d\u011bl\u00e1te, t\u00edm v\u00edce ho spot\u0159ebujete. Z\u00e1rove\u0148 se b\u011bhem fyzick\u00e9 n\u00e1mahy rozpadaj\u00ed a po\u0161kozuj\u00ed n\u011bkter\u00e9 b\u00edlkoviny, co\u017e m\u00e1 za n\u00e1sledek bolest sval\u016f a jejich namo\u017een\u00ed, se kter\u00fdm druh\u00fd den vst\u00e1v\u00e1te. Va\u0161e t\u011blo tak pot\u0159ebuje energii nejen k pohybu, ale tak\u00e9 na regeneraci.<\/strong> Po sportu je proto d\u016fle\u017eit\u00e9 vyrovnat hladinu cukru v krvi, opravit b\u00edlkoviny ve svalech a doplnit glykogen. Pod\u00edl jednotliv\u00fdch slo\u017eek pak z\u00e1vis\u00ed na typu cvi\u010den\u00ed. Pro silov\u00fd, kondi\u010dn\u00ed a vytrvalostn\u00ed sport se mezi sebou bude skladba j\u00eddeln\u00ed\u010dku z\u00e1sadn\u011b li\u0161it. Stejn\u011b tak z\u00e1le\u017e\u00ed, zda chcete zhubnout nebo naopak nabrat svaly.<\/p>\n

Ka\u017ed\u00fd z n\u00e1s je v\u0161ak jin\u00fd a univerz\u00e1ln\u00ed n\u00e1vod na nejlep\u0161\u00ed potr\u00e9ninkov\u00fd j\u00eddeln\u00ed\u010dek neexistuje. Je proto d\u016fle\u017eit\u00e9 zkou\u0161et, co va\u0161emu t\u011blu sedne a vn\u00edmat jeho pot\u0159eby. Zpravidla v\u0161ak plat\u00ed, \u017ee ka\u017ed\u00e9 j\u00eddlo po cvi\u010den\u00ed by se m\u011blo skl\u00e1dat z b\u00edlkovin, zdrav\u00fdch tuk\u016f a sacharid\u016f.\u00a0<\/strong><\/p>\n

Tip: <\/b>B\u011bhem cvi\u010den\u00ed nezapome\u0148te na pitn\u00fd re\u017eim, nejlep\u0161\u00ed kombinac\u00ed je oby\u010dejn\u00e1 voda se \u0161petkou himal\u00e1jsk\u00e9 soli.<\/p>\n

Sacharidy<\/h2>\n

To, kolik sacharid\u016f va\u0161e t\u011blo po tr\u00e9ninku pot\u0159ebuje, ovliv\u0148uje druh sportu. Nap\u0159\u00edklad vytrvalostn\u00ed b\u011bh z t\u011bla vy\u010derp\u00e1 v\u00edce glykogenu ne\u017e zved\u00e1n\u00ed stokilov\u00fdch \u010dinek v posilovn\u011b. Kl\u00ed\u010dov\u00e9 v\u0161ak je doplnit sacharidy spolu s proteiny<\/strong>, aby dod\u00e1n\u00ed \u017eivin prob\u011bhlo co nejrychleji.\u00a0 A proto\u017ee hodinu po cvi\u010den\u00ed jsou inzulinov\u00e9 receptory na p\u0159\u00edjem karbohydr\u00e1t\u016f nejcitliv\u011bj\u0161\u00ed, je ide\u00e1ln\u00ed bezprost\u0159edn\u011b po cvi\u010den\u00ed t\u011blu dodat jednoduch\u00e9 sacharidy. A\u0165 u\u017e v podob\u011b ban\u00e1nu, nebo n\u011bjak\u00e9ho n\u00e1poje, pom\u016f\u017ee v\u00e1m to doc\u00edlit lep\u0161\u00ed svalov\u00e9 regenerace.<\/p>\n

\"\"<\/p>\n

B\u00edlkoviny<\/h2>\n

B\u00edlkoviny jsou slo\u017eeny hlavn\u011b z aminokyselin, kter\u00e9 jsou z\u00e1kladn\u00edm stavebn\u00edm kamenem<\/strong> p\u0159i obnov\u011b svalov\u00e9 hmoty, kloub\u016f i pleti. Po fyzick\u00e9 n\u00e1maze je jejich dopln\u011bn\u00ed dvojn\u00e1sob d\u016fle\u017eit\u00e9, pokud jich t\u011blu dop\u0159ejete dostatek, druh\u00fd den v\u00e1s nebudou bolet svaly ani nepoc\u00edt\u00edte fyzickou \u00fanavu. Bohat\u00fdm zdrojem proteinu neboli b\u00edlkovin jsou syrov\u00e1tka, \u0159eck\u00fd jogurt, losos, cottage s\u00fdr, ku\u0159ec\u00ed maso nebo vaj\u00ed\u010dka. Pokud po tr\u00e9ninku sp\u011bch\u00e1te, rychlou pomoc\u00ed jsou proteinov\u00e9 ty\u010dinky.<\/p>\n

Tip:<\/b> Vegani najdou z\u00e1sobu b\u00edlkovin p\u0159edev\u0161\u00edm v s\u00f3ji, r\u00fd\u017ei nebo quinoe.\u00a0<\/p>\n

Zdrav\u00e9 tuky<\/h2>\n

Zdrav\u00e9 tuky jsou pro na\u0161e t\u011blo palivo. Pro spoustu proces\u016f v lidsk\u00e9m t\u011ble jsou nepostradateln\u00e9, pom\u00e1haj\u00ed udr\u017eet spr\u00e1vnou hladinu cholesterolu v t\u011ble, po cvi\u010den\u00ed pak podporuj\u00ed regeneraci sval\u016f a imunitu.<\/strong> Bohatou z\u00e1sobu zdrav\u00fdch tuk\u016f skr\u00fdvaj\u00ed o\u0159echy a sem\u00ednka, losos nebo avok\u00e1do. Pro ochucen\u00ed sal\u00e1tu pou\u017e\u00edvejte kvalitn\u00ed oleje, jako je extra panensk\u00fd olivov\u00fd, d\u00fd\u0148ov\u00fd nebo ln\u011bn\u00fd.<\/p>\n

5 tip\u016f na zdravou sva\u010dinu po cvi\u010den\u00ed<\/h2>\n

\u017diviny byste m\u011bli t\u011blu dodat co nejd\u0159\u00edve po ukon\u010den\u00ed tr\u00e9ninku. Pokud chod\u00edte do posilovny, m\u00e1me pro v\u00e1s malou inspiraci na mal\u00e9 potr\u00e9ninkov\u00e9 sva\u010diny, kter\u00e9 si hrav\u011b sbal\u00edte do krabi\u010dky s sebou. Plnohodnotn\u00e9 j\u00eddlo si pak dop\u0159ejte doma ide\u00e1ln\u011b do dvou hodin.<\/em><\/p>\n

\"\"<\/p>\n

\u0158eck\u00fd jogurt s ovocem a o\u0159echy<\/h3>\n

\u0158eck\u00fd jogurt dod\u00e1 va\u0161emu t\u011blu b\u00edlkoviny a b\u00e1je\u010dn\u011b chutn\u00e1 s ovocem, granolou a m\u00fcsli.<\/p>\n

Avok\u00e1dov\u00fd sendvi\u010d<\/h3>\n

Avok\u00e1do dopln\u00ed t\u011blu zdrav\u00e9 tuky, cottage s\u00fdr b\u00edlkoviny a \u0161pen\u00e1t nebo jin\u00e1 listov\u00e1 zelenina zase d\u00e1vku sacharid\u016f.<\/p>\n

Sal\u00e1t z quinoy<\/h3>\n

Quinoa je jedn\u00edm z nejlep\u0161\u00edch zdroj\u016f proteinu v\u016fbec. P\u0159ipravte si z n\u00ed dokonal\u00fd potr\u00e9ninkov\u00fd sal\u00e1t s avok\u00e1dem, kade\u0159\u00e1vkem, cizrnou a raj\u010d\u00e1tky. V\u0161echno co pot\u0159ebujete v\u011bd\u011bt o quinoe v kuchyni jsme pro v\u00e1s shrnuli v na\u0161em d\u0159\u00edv\u011bj\u0161\u00edm \u010dl\u00e1nku na blogu \u201eSuperpotravina jm\u00e9nem quinoa. Jak ji uva\u0159it a kde ji vyu\u017e\u00edt?\u201d<\/a>.<\/p>\n

Sva\u010dina ve skleni\u010dce<\/h3>\n

Pokud sp\u011bch\u00e1te, p\u0159ipravte si alespo\u0148 rychl\u00fd snack z o\u0159ech\u016f a su\u0161en\u00e9ho ovoce. Do uzav\u00edrateln\u00e9 skleni\u010dky si nasypte mandle, vla\u0161sk\u00e9 o\u0159echy, slune\u010dnicov\u00e1 a d\u00fd\u0148ov\u00e1 sem\u00ednka nebo su\u0161en\u00fd ban\u00e1n.<\/p>\n

Proteinov\u00fd n\u00e1poj<\/h3>\n

Proteinov\u00fd drink je rychlovka, kter\u00e1 v\u00e1m po tr\u00e9ninku dod\u00e1 v\u0161echny pot\u0159ebn\u00e9 \u017eiviny. Sm\u00edchejte odm\u011brku syrov\u00e1tkov\u00e9ho proteinu s mlekem, ara\u0161\u00eddov\u00fdm m\u00e1slem a l\u017ei\u010dkou sko\u0159ice.<\/p>\n

Jdete cvi\u010dit rovnou po pr\u00e1ci a nest\u00edh\u00e1te si p\u0159ipravit potr\u00e9ninkov\u00fd snack? Napl\u00e1nujte si doru\u010den\u00ed vydatn\u00e9ho j\u00eddla po tr\u00e9ninku a\u017e dom\u016f. Objednejte si z D\u00e1me j\u00eddlo nap\u0159\u00edklad popul\u00e1rn\u00ed poke bowls<\/a>. Dodaj\u00ed t\u011blu pot\u0159ebn\u00e9 \u017eiviny a je\u0161t\u011b si na nich ohromn\u011b pochutn\u00e1te.<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00edte, \u017ee spr\u00e1vn\u00e1 strava v\u00e1m pom\u016f\u017ee n\u011bkolikan\u00e1sobn\u011b zlep\u0161it efekt posilov\u00e1n\u00ed? Pro\u010d je j\u00eddlo po cvi\u010den\u00ed d\u016fle\u017eit\u00e9, jak si p\u0159ipravit ide\u00e1ln\u00ed sva\u010dinu po cvi\u010den\u00ed a co by v n\u00ed nem\u011blo chyb\u011bt?\u2026<\/p>\n","protected":false},"author":5,"featured_media":1713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[1],"tags":[119,68],"acf":[],"yoast_head":"Jak\u00e9 j\u00eddlo je vhodn\u00e9 po cvi\u010den\u00ed – foodora.cz<\/title>\n<meta name=\"description\" content=\"Pro\u010d je j\u00eddlo po cvi\u010den\u00ed d\u016fle\u017eit\u00e9, jak si p\u0159ipravit ide\u00e1ln\u00ed sva\u010dinu po cvi\u010den\u00ed a co by v n\u00ed nem\u011blo chyb\u011bt? 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