{"id":10676,"date":"2020-11-16T10:00:50","date_gmt":"2020-11-16T08:00:50","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=10676"},"modified":"2020-11-15T23:52:57","modified_gmt":"2020-11-15T21:52:57","slug":"jak-se-dostat-do-formy-zaklady-stravovani","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/11\/16\/jak-se-dostat-do-formy-zaklady-stravovani\/","title":{"rendered":"Jak se dostat do formy? Z\u00e1klady stravov\u00e1n\u00ed"},"content":{"rendered":"

Zakon\u010dili jste cyklistikou sezonu a z\u016fstali v\u00a0rozpac\u00edch? Nedosahovali jste v\u00fdkon\u016f, k\u00a0nim\u017e jste se up\u00ednali a o nich\u017e jste snili? \u0158e\u0161\u00edte, jak nalo\u017eit s\u00a0p\u0159\u00edpravou na kilometry v\u00a0sedle b\u011bhem p\u0159\u00ed\u0161t\u00edho roku? We Love Cycling v\u00e1m p\u0159in\u00e1\u0161\u00ed n\u00e1vod, jak se dostat do formy.<\/strong><\/p>\n

Z\u00e1klady ve stravov\u00e1n\u00ed, p\u0159\u00edjmem energie v\u00a0sedle kola \u010di samotn\u00fdm tr\u00e9ninkem v\u00e1s postupn\u011b provede Vojt\u011bch Ha\u010deck\u00fd, sportovn\u00ed fyziolog z Centra sportovn\u00ed medic\u00edny specializuj\u00edc\u00ed se na individu\u00e1ln\u00ed tr\u00e9ninkov\u00e9 programy. Vicemistr sv\u011bta v\u00a0dr\u00e1hov\u00e9 cyklistice, kter\u00fd \u010d\u00e1st cyklistick\u00e9 kari\u00e9ry pro\u017eil v\u00a0zahrani\u010d\u00ed. Nejprve \u010dty\u0159i roky s\u00a0Centrem sportovn\u00ed medic\u00edny spolupracoval v\u00a0pozici z\u00e1vodn\u00edka, kter\u00fd se s\u00e1m tr\u00e9nuje. A posledn\u00ed dva roky je sou\u010d\u00e1st\u00ed l\u00e9ka\u0159sk\u00e9ho t\u00fdmu pe\u010duj\u00edc\u00edho o olympijsk\u00e9 medailisty, ale i prost\u00e9 hobby sportovce.<\/em><\/p>\n

\u201eAbsolutn\u00edm z\u00e1kladem je pochopiteln\u011b odhodl\u00e1n\u00ed vyrazit na tr\u00e9nink. V\u00a0t\u011bsn\u00e9 spojitosti je pak stravov\u00e1n\u00ed. Energetick\u00fd p\u0159\u00edjem je t\u0159eba rozt\u0159\u00eddit na sacharidy, proteiny (b\u00edlkoviny) a tuky. Ide\u00e1ln\u00ed pom\u011br zastoupen\u00ed b\u011bhem b\u011b\u017en\u00e9ho dne je \u0161edes\u00e1t procent sacharid\u016f, dvacet procent protein\u016f a dvacet procent tuk\u016f.<\/p>\n

P\u011bt d\u00e1vek potravin za den<\/strong><\/h2>\n

Ide\u00e1ln\u00ed stav je rozlo\u017eit p\u0159\u00edjem potravin do p\u011bti d\u00e1vek b\u011bhem dne. V\u00a0ka\u017ed\u00e9m j\u00eddle by m\u011blo b\u00fdt trochu proteinu. Rozhodn\u011b nen\u00ed spr\u00e1vn\u00e9 narvat kompletn\u00ed denn\u00ed proteinov\u00e9 zastoupen\u00ed do jednoho j\u00eddla. Nav\u00edc je t\u0159eba si uv\u011bdomit, \u017ee maxim\u00e1ln\u00ed efektivn\u00ed mno\u017estv\u00ed proteinu, respektive b\u00edlkoviny na den je i v\u00a0p\u0159\u00edpad\u011b sportu, jako je kup\u0159\u00edkladu kulturistika, dva gramy na kilogram t\u011blesn\u00e9 hmotnosti.<\/p>\n

\"Vojt\u011bch<\/a>
Vojt\u011bch Ha\u010deck\u00fd a Martin Bl\u00e1ha (vzadu) p\u0159i SP v Pekingu 2012, kde z\u00edskali zlato v bodovac\u00edm z\u00e1vod\u011b dvojic. Foto: profimedia<\/em><\/figcaption><\/figure>\n

Tud\u00ed\u017e v\u00a0p\u0159\u00edpad\u011b \u010dlov\u011bka v\u00e1\u017e\u00edc\u00edho 80 kilogram\u016f jde o 160 gram\u016f b\u00edlkovin. Ide\u00e1ln\u00ed p\u0159itom je, dop\u0159\u00e1t si v\u00a0p\u0159\u00edpad\u011b sportovn\u00ed aktivity b\u011bhem dne 20 a\u017e 40 gram\u016f proteinu p\u0159ed span\u00edm pro zlep\u0161en\u00ed regenerace.<\/p>\n

\n
\"kolo-je-svoboda-a-zavislost-smeje-se-zena-ktera-chysta-jidelnicek-pro-kreuzigera\"\/<\/a><\/div>
\n \u017deny<\/a>\n <\/div>\n
\n \n

Kolo je svoboda a z\u00e1vislost, sm\u011bje se \u017eena, kter\u00e1 chyst\u00e1 j\u00eddeln\u00ed\u010dek pro Kreuzigera<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Jednozna\u010dn\u00fdm c\u00edlem stravov\u00e1n\u00ed je udr\u017een\u00ed energetick\u00e9 vyv\u00e1\u017eenosti. Energetick\u00fd p\u0159\u00edjem se mus\u00ed, respektive by se m\u011bl rovnat energetick\u00e9mu v\u00fddeji. Pochopiteln\u011b se to nepovede ka\u017ed\u00fd den. N\u011bkdy \u010dlov\u011bk ur\u010ditou slo\u017eku p\u0159ekro\u010d\u00ed, jindy je zase pod minim\u00e1ln\u00ed doporu\u010denou hranic\u00ed. Ale p\u0159i ust\u00e1len\u00e9 v\u00e1ze by \u010dlov\u011bk za t\u00fdden m\u011bl b\u00fdt na sv\u00e9m. Pak je hormon\u00e1ln\u00ed tvorba v\u00a0norm\u00e1lu a t\u011blo funguje p\u0159irozen\u011b.<\/p>\n

Pokud se jedinec dostane do deficitu dlouhodob\u011b, m\u00edn\u011bno v\u00a0\u0159\u00e1dech m\u011bs\u00edc\u016f, t\u011blo za\u010dne automaticky \u0161et\u0159it a mimo jin\u00e9 se sni\u017euje se hormon\u00e1ln\u00ed tvorba. T\u011blo o\u010dek\u00e1v\u00e1 obdob\u00ed hladu, proto si za\u010dne d\u011blat tukov\u00e9 z\u00e1soby.<\/p>\n

Historicky je t\u011blo zvykl\u00e9 na obdob\u00ed hladu<\/strong><\/h2>\n

V\u00a0tomto sm\u011bru vlastn\u011b lidsk\u00fd organismus vych\u00e1z\u00ed z\u00a0historie. Lidstvo dosp\u011blo do bodu, kdy se m\u00e1 dob\u0159e a pro \u010dlov\u011bka je v\u00a0n\u011bkolika posledn\u00edch desetilet\u00edch dostupn\u00e9 jak\u00e9koliv j\u00eddlo. T\u011blo v\u0161ak nem\u00e1 \u0161anci evolu\u010dn\u011b reagovat. Je historicky zvykl\u00e9 na obdob\u00ed hladu.<\/p>\n

Tud\u00ed\u017e sn\u00ed\u017een\u00ed p\u0159\u00edjmu jednotliv\u00fdch slo\u017eek potravy organismus bere jako sign\u00e1l, \u017ee se bl\u00ed\u017e\u00ed obdob\u00ed hladu a za\u010dne vytv\u00e1\u0159et tukov\u00e9 z\u00e1soby, tud\u00ed\u017e p\u0159ib\u00edr\u00e1me na v\u00e1ze.<\/p>\n

\"\"<\/a><\/p>\n

Plat\u00ed, \u017ee u lid\u00ed, kte\u0159\u00ed jsou z\u00a0hlediska energetick\u00e9ho p\u0159\u00edjmu na konci dne 300 kilokalori\u00ed v\u00a0plusu bude men\u0161\u00ed tukov\u00e1 vrstva ne\u017e u lid\u00ed, kte\u0159\u00ed maj\u00ed 300 kilokalori\u00ed za den minus. Samoz\u0159ejm\u011b se bav\u00edme o populaci p\u0159im\u011b\u0159en\u011b sportuj\u00edc\u00ed a pe\u010duj\u00edc\u00ed o vlastn\u00ed t\u011blo. T\u011blo toti\u017e vn\u00edm\u00e1 informaci, \u017ee strava je dostupn\u00e1, nem\u00e1 pot\u0159ebu \u0161et\u0159it a metabolismus je rychlej\u0161\u00ed.<\/p>\n

Rozhodn\u011b nen\u00ed mo\u017en\u00e9, ani zdrav\u00e9, se b\u011bhem dne vyhnout tuk\u016fm. Je z\u00e1sadn\u00ed, aby jejich p\u0159\u00edjem byl p\u0159im\u011b\u0159en\u00fd. V\u011bt\u0161ina zdroj\u016f obsahuje nenasycen\u00e9 i nasycen\u00e9 tuky. Prim\u00e1rn\u011b se sna\u017e\u00edme p\u0159ij\u00edmat v\u00edce nenasycen\u00fdch.<\/p>\n

P\u0159ep\u00e1len\u00fd tuk? Pouk\u00e1zka na n\u00e1v\u0161t\u011bvu l\u00e9ka\u0159e<\/strong><\/h2>\n

Z\u00e1kladn\u00ed pou\u010dka je, \u017ee rostlinn\u00e9 jsou nenasycen\u00e9, \u017eivo\u010di\u0161n\u00e9 jsou nasycen\u00e9. Jen\u017ee t\u0159eba \u201eslavn\u00fd\u201c kokosov\u00fd olej je z\u00a0devades\u00e1ti procent nasycen\u00fd. Na druhou stranu olivov\u00fd olej m\u00e1 pom\u011br obr\u00e1cen\u00fd a je z\u00a0devades\u00e1ti procent tvo\u0159en nenasycen\u00fdmi mastn\u00fdmi kyselinami. A jen pro p\u0159\u00edklad, ku\u0159ec\u00ed maso obsahuje 65 procent nenasycen\u00fdch mastn\u00fdch kyselin.<\/p>\n

\n
\"halucinogeny-a-zelezny-srot-byly-u-zrodu-cyklorevoluce-gary-fisher-slavi-sedmdesat\"\/<\/a><\/div>
\n Horsk\u00e1 cyklistika<\/a>\n <\/div>\n
\n \n

Halucinogeny a \u017eelezn\u00fd \u0161rot byly u zrodu cyklorevoluce. Gary Fisher slav\u00ed sedmdes\u00e1t<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Jednozna\u010dn\u011b nejhor\u0161\u00ed variantu p\u0159edstavuj\u00ed trans tuky. To je vlastn\u011b v\u0161echno sma\u017een\u00e9, kdy se tuk zah\u0159\u00edv\u00e1. Takov\u00e9 potraviny by m\u011bly b\u00fdt maxim\u00e1ln\u011b do dvou procent energetick\u00e9ho p\u0159\u00edjmu denn\u011b.<\/p>\n

Pokud hovo\u0159\u00edme o termostabiln\u00edm tuku, je \u0159e\u010d o olivov\u00e9m, \u0159epkov\u00e9m, avok\u00e1dov\u00e9m oleji, p\u0159\u00edpadn\u011b o s\u00e1dle. Ka\u017edop\u00e1dn\u011b nikdy by nem\u011bl tuk b\u00fdt p\u0159ep\u00e1len\u00fd, proto\u017ee jde o pouk\u00e1zku na n\u00e1v\u0161t\u011bvu l\u00e9ka\u0159e.<\/p>\n

Velmi d\u016fle\u017eit\u00fd je p\u0159\u00edjem vl\u00e1kniny b\u011bhem dne, p\u0159i\u010dem\u017e doporu\u010den\u00e9 mno\u017estv\u00ed je 25-30 gram\u016f. Zkuste si vytvo\u0159it z\u00a0dlan\u011b misti\u010dku a tu berte jako jednu porci.<\/p>\n

\"\"<\/a><\/p>\n

Za \u010dty\u0159iadvacet hodin by \u010dlov\u011bk podobn\u00fdch misti\u010dek m\u011bl zkonzumovat p\u011bt v\u00a0p\u0159\u00edpad\u011b ovoce a p\u011bt v\u00a0p\u0159\u00edpad\u011b zeleniny. Vhodn\u00fd je samoz\u0159ejm\u011b p\u0159\u00edjem v\u00a0pr\u016fb\u011bhu dne, nikoliv jednor\u00e1zov\u011b. Ale v\u00a0krajn\u00edm p\u0159\u00edpad\u011b plat\u00ed, \u017ee lep\u0161\u00ed n\u011bco ne\u017e nic.<\/p>\n","protected":false},"excerpt":{"rendered":"

Zakon\u010dili jste cyklistikou sezonu a z\u016fstali v\u00a0rozpac\u00edch? Nedosahovali jste v\u00fdkon\u016f, k\u00a0nim\u017e jste se up\u00ednali a o nich\u017e jste snili? \u0158e\u0161\u00edte, […]<\/p>\n","protected":false},"author":122,"featured_media":9767,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[126,278,56,9,27,1282,17,1283,28,67],"global-categories":[411],"class_list":["post-10676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-cyklistika","tag-cyklotrenink","tag-horska-cyklistika","tag-silnicni-cyklistika","tag-trenink","tag-vojtech-hacecky","tag-vyziva","tag-zaklady-stravovani","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak se dostat do formy? Z\u00e1klady stravov\u00e1n\u00ed | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Jak se dostat do formy? Z\u00e1klady stravov\u00e1n\u00ed, p\u0159\u00edjem energie i tr\u00e9nink? Rad\u00ed Vojt\u011bch Ha\u010deck\u00fd, sportovn\u00ed fyziolog z Centra sportovn\u00ed medic\u00edny.\" \/>\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.welovecycling.com\/cs\/2020\/11\/16\/jak-se-dostat-do-formy-zaklady-stravovani\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak se dostat do formy? Z\u00e1klady stravov\u00e1n\u00ed\" \/>\n<meta property=\"og:description\" content=\"Jak se dostat do formy? Z\u00e1klady stravov\u00e1n\u00ed, p\u0159\u00edjem energie i tr\u00e9nink? Rad\u00ed Vojt\u011bch Ha\u010deck\u00fd, sportovn\u00ed fyziolog z Centra sportovn\u00ed medic\u00edny.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2020\/11\/16\/jak-se-dostat-do-formy-zaklady-stravovani\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-16T08:00:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/09\/wlc-j\u00eddlo-med-bor\u016fvky-sn\u00eddan\u011b.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1067\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marek Novotn\u00fd\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2020\/11\/16\/jak-se-dostat-do-formy-zaklady-stravovani\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2020\/11\/16\/jak-se-dostat-do-formy-zaklady-stravovani\/\",\"name\":\"Jak se dostat do formy? 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