{"id":294,"date":"2024-03-18T06:00:07","date_gmt":"2024-03-18T05:00:07","guid":{"rendered":"https:\/\/www.damejidlo.cz\/c\/blog\/?p=294"},"modified":"2024-03-18T06:26:19","modified_gmt":"2024-03-18T05:26:19","slug":"fitness-strava-jake-jidlo-si-dat-nejen-po-cviceni","status":"publish","type":"post","link":"https:\/\/www.foodora.cz\/c\/blog\/fitness-strava-jake-jidlo-si-dat-nejen-po-cviceni\/","title":{"rendered":"Fitness strava: Jak\u00e9 j\u00eddlo si d\u00e1t (nejen) po cvi\u010den\u00ed?"},"content":{"rendered":"

Jak j\u00edst p\u0159ed cvi\u010den\u00edm?<\/h2>\n

To, \u017ee byste nejm\u00e9n\u011b jednu hodinu p\u0159ed fyzickou aktivitou nem\u011bli<\/strong> nic j\u00edst<\/strong>, je zn\u00e1m\u00e1 v\u011bc. Neznamen\u00e1 to ale, \u017ee byste m\u011bli dlouho p\u0159edt\u00edm dr\u017eet hladovku nebo si d\u00e1t dv\u011b hodiny p\u0159ed cvi\u010den\u00edm jedno jablko. Aby byl v\u00e1\u0161 v\u00fdkon efektivn\u00ed, je d\u016fle\u017eit\u00e9 p\u0159ed tr\u00e9ninkem doplnit sacharidy, aby si je t\u011blo nebralo ze z\u00e1sob ve svalech. To znamen\u00e1 d\u00e1t si jogurt<\/strong><\/a> s ovocem<\/strong> nebo smoothie<\/strong>. Vyvarovat byste se m\u011bli potravin s vy\u0161\u0161\u00edm obsahem vl\u00e1kniny, kter\u00e1 zpomaluje prostup sacharid\u016f do krve. Tu ve v\u011bt\u0161\u00edm mno\u017estv\u00ed obsahuj\u00ed t\u0159eba o\u0159echy, su\u0161en\u00e9 ovoce, celozrnn\u00e9 pe\u010divo, ovesn\u00e9 vlo\u010dky, ale t\u0159eba i jablko.<\/p>\n

\"Glass<\/p>\n

Nezapome\u0148te na vodu<\/h2>\n

Tekutiny jsou z\u00e1sadn\u00ed pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed v\u0161ech proces\u016f v organismu. Voda odv\u00e1d\u00ed odpadn\u00ed l\u00e1tky, zaji\u0161\u0165uje vst\u0159eb\u00e1v\u00e1n\u00ed p\u0159ij\u00edman\u00fdch \u017eivin i mikronutrient\u016f, tedy vitam\u00edn\u016f a miner\u00e1l\u016f, a t\u011blo ochlazuje. <\/strong>Proto byste ji m\u011bli m\u00edt p\u0159es den neust\u00e1le u sebe a p\u00edt pravideln\u011b. B\u00fdt cel\u00fd den bez tekutin a p\u0159ed cvi\u010den\u00edm pak vyp\u00edt 2 litry toti\u017e tak\u00e9 nen\u00ed \u00fapln\u011b zdrav\u00e9. Ide\u00e1ln\u00ed je m\u00edt po\u0159\u00e1d s sebou lahev, kterou m\u016f\u017eete nosit i pr\u00e1zdnou, tak\u017ee v\u00e1s nebude zat\u011b\u017ek\u00e1vat, v p\u0159\u00edpad\u011b pot\u0159eby ji lze kdykoliv doplnit. Nap\u00edt byste se m\u011bli lehce p\u0159ed cvi\u010den\u00edm, b\u011bhem n\u011bj a p\u0159edev\u0161\u00edm po n\u011bm.<\/p>\n

Iontov\u00e9 n\u00e1poje<\/h2>\n

V souvislosti se sportem se tak\u00e9 \u010dasto mluv\u00ed o iontov\u00fdch n\u00e1poj\u00edch. Ty p\u0159isp\u00edvaj\u00ed k efektivn\u011bj\u0161\u00edmu dopl\u0148ov\u00e1n\u00ed miner\u00e1l\u016f, kter\u00e9 p\u0159i sportu vypot\u00edme, nicm\u00e9n\u011b je nutn\u00e9 je u\u017e\u00edvat s m\u00edrou. Iontov\u00e9 n\u00e1poje se toti\u017e doporu\u010duj\u00ed pouze p\u0159i vysok\u00e9 a dlouhodob\u011bj\u0161\u00ed aktivit\u011b, p\u0159i n\u00ed\u017e doch\u00e1z\u00ed k velk\u00e9 ztr\u00e1t\u011b t\u011bchto l\u00e1tek.<\/strong> Nav\u00edc b\u00fdvaj\u00ed velmi \u010dasto zbyte\u010dn\u011b p\u0159eslazen\u00e9 a dopln\u011bn\u00e9 o aromata a konzervanty. P\u0159i norm\u00e1ln\u00edm sportovn\u00edm v\u00fdkonu, kter\u00fd trv\u00e1 do jedn\u00e9 hodiny, v\u00e1m proto posta\u010d\u00ed m\u00edt po ruce oby\u010dejnou vodu.<\/p>\n

Vyzkou\u0161et ale m\u016f\u017eete i kokosovou vodu, kter\u00e1 obsahuje vysok\u00fd pod\u00edl elektrolyt\u016f, d\u00edky nim\u017e skv\u011ble rehydratuje t\u011blo po v\u00fdkonu. Podobn\u011b jako u iontov\u00fdch n\u00e1poj\u016f i u kokosov\u00e9 vody je v\u0161ak t\u0159eba m\u00edt se na pozoru \u2013 nejlep\u0161\u00ed kokosov\u00e1 voda je ta nepasterovan\u00e1<\/strong>, bez p\u0159idan\u00fdch cukr\u016f<\/strong> a dal\u0161\u00edch l\u00e1tek. V\u017edy ale myslete na to, \u017ee \u010dist\u00e1 neperliv\u00e1 voda je z\u00e1klad, kter\u00fd je vhodn\u00e9 o tyto speci\u00e1ln\u00ed tekutiny \u2013 v p\u0159\u00edpad\u011b opravdu vysok\u00e9 z\u00e1t\u011b\u017ee \u2013 pouze doplnit.<\/p>\n

Co si d\u00e1t k j\u00eddlu po cvi\u010den\u00ed?<\/h2>\n

Jakmile docvi\u010d\u00edte nebo ukon\u010d\u00edte jakoukoliv jinou sportovn\u00ed aktivitu, nechte t\u011blo chv\u00edli odpo\u010dinout. Hned po cvi\u010den\u00ed m\u016f\u017eete energii doplnit t\u0159eba ban\u00e1nem, v\u011bt\u0161\u00ed j\u00eddlo si dejte a\u017e p\u016fl hodiny \u010di hodinu po cvi\u010den\u00ed<\/strong>. Po sportovn\u00ed aktivit\u011b t\u011blo nejsn\u00e1ze p\u0159ij\u00edm\u00e1 kalorie, ani\u017e by je ukl\u00e1dalo jako \u201etuky na pozd\u011bji\u201c. Pokud chcete zes\u00edlit, vyu\u017eijte toho a dopl\u0148te p\u0159edev\u0161\u00edm n\u00edzkotu\u010dn\u00e9 b\u00edlkoviny, to znamen\u00e1 porci masa, lu\u0161t\u011bnin, p\u0159\u00edpadn\u011b tofu<\/a> \u010di tempehu, p\u0159idejte zeleninu bohatou na vitam\u00edny a miner\u00e1ly a komplexn\u00ed sacharidy, jako je celozrnn\u00e1 r\u00fd\u017ee, pe\u010divo \u010di t\u011bstoviny<\/a>.<\/p>\n\n

\t\t\t\t\tObjedn\u00e1m si n\u011bco zdrav\u00e9ho<\/a>\n\t\t\n\t\t<\/p>\n

Z\u00e1sady zdrav\u00e9ho stravov\u00e1n\u00ed (nejen p\u0159ed cvi\u010den\u00edm a po n\u011bm) v bodech<\/h2>\n
    \n
  • Pravideln\u011b p\u00edt neperlivou vodu.<\/li>\n
  • J\u00edst v pravideln\u00fdch intervalech.<\/li>\n
  • P\u0159ed cvi\u010den\u00edm 60 minut nej\u00edst t\u011b\u017ek\u00e9 j\u00eddlo.<\/li>\n
  • Doplnit \u017eiviny po cvi\u010den\u00ed malou sva\u010dinou, v\u011bt\u0161\u00ed j\u00eddlo konzumovat 60 minut po cvi\u010den\u00ed.<\/li>\n
  • Iontov\u00e9 a dal\u0161\u00ed podp\u016frn\u00e9 n\u00e1poje p\u00edt jen jako dopln\u011bk \u010dist\u00e9 vody a p\u0159i extr\u00e9mn\u00ed fyzick\u00e9 z\u00e1t\u011b\u017ei.<\/li>\n<\/ul>\n

    Te\u010f u\u017e budete v\u011bd\u011bt, jak na efektivn\u00ed fitness re\u017eim, p\u0159ejeme hodn\u011b zdaru!<\/p>\n","protected":false},"excerpt":{"rendered":"

    A\u0165 u\u017e chod\u00edte cvi\u010dit do posilovny, fitness centra, d\u011bl\u00e1te j\u00f3gu, nebo chod\u00edte l\u00e9zt, v\u00e1\u0161 c\u00edl je jasn\u00fd: zlep\u0161ovat se a formovat se. Aby doch\u00e1zelo ke spr\u00e1vn\u00e9mu budov\u00e1n\u00ed sval\u016f a abyste\u2026<\/p>\n","protected":false},"author":5,"featured_media":296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[14],"tags":[119,68,118],"acf":[],"yoast_head":"Fitness strava: Jak\u00e9 j\u00eddlo si d\u00e1t (nejen) po cvi\u010den\u00ed? – foodora.cz<\/title>\n<meta name=\"description\" content=\"Pravideln\u011b cvi\u010d\u00edte a neda\u0159\u00ed se v\u00e1m zhubnout \u010di zes\u00edlit \ud83d\udcaa? M\u016f\u017ee to b\u00fdt stravou. 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