[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.strban.cz\/co-jist-po-cviceni\/#Article","mainEntityOfPage":"https:\/\/www.strban.cz\/co-jist-po-cviceni\/","headline":"Co j\u00edst po cvi\u010den\u00ed?","name":"Co j\u00edst po cvi\u010den\u00ed?","description":"Nenavodit po tr\u00e9ninku anabolismus je pro sportovce sebevra\u017eedn\u00e9. Tento fakt se net\u00fdk\u00e1 jen profesion\u00e1l\u016f, ale kohokoli, kdo m\u00e1 z\u00e1jem o","datePublished":"2025-03-04","dateModified":"2023-05-04","author":{"@type":"Person","@id":"https:\/\/www.strban.cz\/author\/#Person","name":"strban.cz\n","url":"https:\/\/www.strban.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0379e0c919e89f337c2f51ff1404922f8441b43281fb91f3719df99f70b9888f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0379e0c919e89f337c2f51ff1404922f8441b43281fb91f3719df99f70b9888f?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"strban.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.strban.cz\/wp-content\/uploads\/img_a302195_w2192_t1512067808.jpg","url":"https:\/\/www.strban.cz\/wp-content\/uploads\/img_a302195_w2192_t1512067808.jpg","height":0,"width":0},"url":"https:\/\/www.strban.cz\/co-jist-po-cviceni\/","about":["Sport"],"wordCount":398,"articleBody":"Nenavodit po tr\u00e9ninku anabolismus je pro sportovce sebevra\u017eedn\u00e9. Tento fakt se net\u00fdk\u00e1 jen profesion\u00e1l\u016f, ale kohokoli, kdo m\u00e1 z\u00e1jem o zv\u00fd\u0161en\u00ed s\u00edly a svalov\u00e9 p\u0159\u00edr\u016fstky.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Po tr\u00e9ninku svaly za\u010dnou vyu\u017e\u00edvat dostupn\u00e9 b\u00edlkoviny k\u00a0regeneraci. Zv\u00fd\u0161en\u00e1 absorpce sacharid\u016f a b\u00edlkovin kon\u010d\u00ed zhruba 45 minut po fyzick\u00e9 aktivit\u011b. \u010casto je tato doba naz\u00fdv\u00e1na anabolick\u00e9 okno. Samotn\u00e9 na\u010dasov\u00e1n\u00ed potr\u00e9ninkov\u00e9ho j\u00eddla pak m\u016f\u017ee b\u00fdt stejn\u011b d\u016fle\u017eit\u00e9 jako to, co j\u00edte.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Jedn\u00edm z nejlep\u0161\u00edch zp\u016fsob\u016f, jak p\u0159ej\u00edt z katabolick\u00e9ho stavu do anabolismu, je dopln\u011bn\u00ed z\u00e1sob glykogenu a zv\u00fd\u0161en\u00ed produkce inzul\u00ednu. Toho lze snadno dos\u00e1hnout pomoc\u00ed spr\u00e1vn\u011b zvolen\u00fdch sacharid\u016f, kter\u00e9 jsou mimo jin\u00e9 stavebn\u00edm kamenem glykogenu.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sacharidy nejsou zl\u00e9, ale mus\u00edte m\u00edt t\u011blo v dobr\u00e9m stavu, aby mohly b\u00fdt va\u0161i p\u0159\u00e1tel\u00e9. Je tedy nutn\u00e9 upozornit, \u017ee tato varianta nemus\u00ed b\u00fdt pro n\u011bkter\u00e9 jedince vhodn\u00e1. A to p\u0159edev\u0161\u00edm v\u00a0p\u0159\u00edpadech, kdy osoba na sacharidy \u0161patn\u011b reaguje, nebo je ob\u00e9zn\u00ed.\u00a0Co zkonzumovat pro vysn\u011bn\u00fd v\u00fdsledek?\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Komplexn\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo by m\u011blo spl\u0148ovat n\u011bkolik p\u0159edpoklad\u016f:1)\u00a0\u00a0\u00a0\u00a0\u00a0 M\u00e1 n\u00edzk\u00fd obsah frukt\u00f3zy2)\u00a0\u00a0\u00a0\u00a0\u00a0 Obsahuje rychle straviteln\u00e9 b\u00edlkoviny3)\u00a0\u00a0\u00a0\u00a0\u00a0 M\u00e1 vysok\u00fd glykemick\u00fd index (rychlost vyu\u017eit\u00ed gluk\u00f3zy)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 P\u0159\u00edklady potravin:1)\u00a0\u00a0\u00a0\u00a0\u00a0 R\u00fd\u017eov\u00e9 chleb\u00ed\u010dky s\u00a0marmel\u00e1dou2)\u00a0\u00a0\u00a0\u00a0\u00a0 B\u00edl\u00e1 r\u00fd\u017ee s\u00a0javorov\u00fdm sirupem3)\u00a0\u00a0\u00a0\u00a0\u00a0 Ananas\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Tyto potraviny je ide\u00e1ln\u00ed kombinovat s\u00a0rychle vst\u0159ebateln\u00fdm proteinem. Ide\u00e1ln\u00edm se pro tento \u00fa\u010del jev\u00ed b\u00fdt hydrolyzovan\u00fd syrov\u00e1tkov\u00fd protein. Jednoduch\u00e9 sacharidy a protein n\u00e1sledn\u011b p\u016fsob\u00ed synergicky. N\u011bkter\u00e9 v\u00fdzkumy t\u00e9to kombinaci p\u0159izn\u00e1vaj\u00ed zlep\u0161en\u00ed synt\u00e9zy glykogenu a\u017e o 30%.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vejce ani \u010derven\u00e9 maso naopak v\u00a0tomto p\u0159\u00edpad\u011b vhodnou alternativou nejsou, nebo\u0165 jejich vysok\u00fd obsah tuk\u016f zp\u016fsob\u00ed zbyte\u010dn\u00e9 zat\u00ed\u017een\u00ed a zpomalen\u00ed tr\u00e1ven\u00ed, kter\u00e9 nen\u00ed po tr\u00e9ninku \u017e\u00e1dan\u00e9. P\u0159esto se s m\u00edchan\u00fdmi\u00a0vejci po tr\u00e9ninku m\u016f\u017eeme setkat v\u00a0osobn\u00edch j\u00eddeln\u00ed\u010dc\u00edch zn\u00e1m\u00fdch tren\u00e9r\u016f.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Potraviny s\u00a0vysok\u00fdm obsahem frukt\u00f3zy jsou tak\u00e9 nevhodn\u00e9. Frukt\u00f3za m\u00e1 sklon obnovovat hladinu jatern\u00edho glykogenu, \u010do\u017e se d\u011bje na \u00fakor glykogenov\u00fdch z\u00e1sob sval\u016f.                                                                                                                                                                                                                                                                                                                                                                                        3.7\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Co j\u00edst po cvi\u010den\u00ed?","item":"https:\/\/www.strban.cz\/co-jist-po-cviceni\/#breadcrumbitem"}]}]