{"id":15895,"date":"2022-02-13T11:09:12","date_gmt":"2022-02-13T09:09:12","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=15895"},"modified":"2022-02-13T11:09:12","modified_gmt":"2022-02-13T09:09:12","slug":"tuky-cyklistika-jak-nastartovat-skryty-motor","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/02\/13\/tuky-cyklistika-jak-nastartovat-skryty-motor\/","title":{"rendered":"Tuky & cyklistika: jak nastartovat skryt\u00fd motor"},"content":{"rendered":"

Spalujte tuky a u\u0161et\u0159\u00edte cukry. Navrch shod\u00edte n\u011bco v\u00e1hy a nakonec budete na kole rychlej\u0161\u00ed. Takov\u00e1 je u\u010debnicov\u00e1 teorie. Ale opravdu to funguje i v praxi? Nejde jen o hromadu tlust\u00fdch l\u017e\u00ed?<\/strong><\/p>\n

Bez ur\u00e1\u017eky \u2013 jste pln\u00ed tuku. V\u0161ichni jsme. I ti nejhuben\u011bj\u0161\u00ed sportovci maj\u00ed zhruba 100 tis\u00edc kalori\u00ed ulo\u017een\u00fdch v tuku, prim\u00e1rn\u011b pod k\u016f\u017e\u00ed a ve svalech. Cyklist\u00e9 se odnepam\u011bti sna\u017e\u00ed naj\u00edt cestu, jak k pohonu vyu\u017e\u00edt v\u00edc tuku, ale ne v\u017edy se jim tento tak\u0159ka nevy\u010derpateln\u00fd zdroj energie da\u0159\u00ed vyu\u017e\u00edt, aby dojeli d\u00e1l a rychleji.<\/p>\n

\n
\"nejlepsi-regenerace-spanek-a-jidlo\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Nejlep\u0161\u00ed regenerace? Sp\u00e1nek a j\u00eddlo!<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Nutri\u010dn\u00ed n\u00e1roky va\u0161eho t\u011bla uspokojuj\u00ed t\u0159i slo\u017eky: cukry, tuky a b\u00edlkoviny. Z\u00e1kladn\u00edm sacharidem zastoupen\u00fdm v lidsk\u00e9m organizmu je gluk\u00f3za ur\u010den\u00e1 k okam\u017eit\u00e9mu vyu\u017eit\u00ed a jak\u00fdkoliv jej\u00ed p\u0159ebytek je p\u0159em\u011bn\u011bn na glykogen a ulo\u017een ve svalech a j\u00e1trech na pozd\u011bj\u0161\u00ed vyu\u017eit\u00ed.<\/p>\n

Kdy se dostav\u00ed hla\u010f\u00e1k?<\/strong><\/h2>\n

Prom\u011bna cukr\u016f v energii vy\u017eaduje m\u00e9n\u011b kysl\u00edku ve srovn\u00e1n\u00ed s tuky. Tak\u017ee pokud se budete pohybovat kolem a nad 70 procenty va\u0161\u00ed maxim\u00e1ln\u00ed tepov\u00e9 frekvence, bude t\u011blo za prim\u00e1rn\u00ed zdroj pohonu vyu\u017e\u00edvat cukry. Ale proto\u017ee m\u00e1me v z\u00e1sob\u011b jen asi 2000 kcal v cukrech dostate\u010dn\u00fdch na dv\u011b a\u017e t\u0159i hodiny j\u00edzdy, p\u0159i t\u011bch del\u0161\u00edch je mus\u00edme dopl\u0148ovat. Jinak nastane klasick\u00fd hla\u010f\u00e1k.<\/p>\n

Naopak na j\u00edzdy v n\u00edzk\u00e9 intenzit\u011b m\u00e1te teoreticky z\u00e1sobu v tuc\u00edch na n\u011bkolik dn\u016f. J\u00edzda tzv. na tuky je pomal\u00e1 j\u00edzda, jinak t\u011blo zase p\u0159epne na n\u00e1dr\u017e s cukry.<\/p>\n

\"J\u00eddlo<\/a>
J\u00eddlo je kl\u00ed\u010dov\u00fdm palivem. Spr\u00e1vn\u00fd pom\u011br tuk\u016f, sacharid\u016f a protein\u016f je alchymie. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Posledn\u00ed z velk\u00e9 trojky jsou proteiny, kter\u00e9 maj\u00ed na starost tvorbu a opravu svaloviny a kter\u00e9 se taky daj\u00ed coby zdroj energie vyu\u017e\u00edt, ale t\u011blo k tomuto zdroji sah\u00e1 jedin\u011b v p\u0159\u00edpad\u011b, kdy jsou z\u00e1soby obou zbyl\u00fdch u\u017e na n\u00edzk\u00e9 hladin\u011b.<\/p>\n

Princip tzv. low-carb diety (m\u00e1lo sacharid\u016f, hodn\u011b tuk\u016f) stoj\u00ed na tom, \u017ee konzumace n\u00edzk\u00e9ho mno\u017estv\u00ed cukr\u016f nastartuje vyu\u017e\u00edv\u00e1n\u00ed tukov\u00e9ho svalu, \u010d\u00edm\u017e se t\u011blo odnau\u010d\u00ed sacharidy vyu\u017e\u00edvat jako dominantn\u00ed zdroj energie. Pokud jsou karbohydr\u00e1ty chronicky odp\u00edr\u00e1ny, t\u011blo vstoup\u00ed do stavu ket\u00f3zy a funguje na b\u00e1zi keton\u016f a uskladn\u011bn\u00e9ho tuku.<\/p>\n

\n
\"jidlo-neslouzi-jen-jako-palivo-ale-chrani-telo\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

J\u00eddlo neslou\u017e\u00ed jen jako palivo, ale chr\u00e1n\u00ed t\u011blo<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

P\u0159i ketodiet\u00e1ch se vyh\u00fdb\u00e1te nejen komplexn\u00edm sacharid\u016fm, ale i ovoci a ko\u0159enov\u00e9 zelenin\u011b. Sp\u00ed\u017e vyznava\u010de tohoto zp\u016fsobu \u017eivota bude pln\u00e1 olivov\u00e9ho oleje, avok\u00e1da, m\u00e1sla, smetany, vajec, ryb a o\u0159ech\u016f.<\/p>\n

Pro\u010d spalovat tuky?<\/strong><\/h2>\n

Pro\u010d ale vlastn\u011b spalovat tuky? Mnoh\u00fdm to zn\u00ed jako cesta k hubnut\u00ed, ale zat\u00edmco ketogenn\u00ed dieta m\u016f\u017ee v\u00e9st ke ztr\u00e1t\u011b kil, je mnohem efektivn\u011bj\u0161\u00ed, kdy\u017e se vyu\u017eije jako cesta pro adaptaci t\u011bla na vytrvalostn\u00ed v\u00fdkony.<\/p>\n

Pokud va\u0161\u00edm c\u00edlem bude hodinov\u00e1 \u010dasovka, kde jedin\u00fdm c\u00edlem je jet co nejrychleji, pak nen\u00ed d\u016fvod starat se o adaptaci na tukov\u00fd pohon. Zkr\u00e1tka t\u011blu poskytn\u011bte karbohydr\u00e1ty, kter\u00e9 pot\u0159ebuje. Ale pokud c\u00edl\u00edte na celodenn\u00ed vyj\u00ed\u017e\u010fku, t\u0159eba cyklistick\u00fd maraton, pak d\u00e1v\u00e1 smysl zamyslet se na t\u00edm, kter\u00fd zdroj paliva vyu\u017eijete. Asi ten, kter\u00e9ho m\u00e1te dostatek, \u017ee? Pokud tvrd\u011b z\u00e1vod\u00edte nebo i jen tr\u00e9nujete n\u011bkolik dn\u016f po sob\u011b, jen t\u011b\u017eko do sebe dostanete tolik j\u00eddla, abyste doplnili z\u00e1soby sp\u00e1len\u00e9ho glykogenu.<\/p>\n

\"Noky<\/a>
Noky s bazalkou a raj\u010daty, zasypan\u00e9 parmaz\u00e1nem. Sacharidov\u00e9 n\u00e1lo\u017e, kter\u00e1 p\u0159i ketodiet\u011b nen\u00ed p\u0159\u00edpustn\u00e1. Foto: instagram Sunweb<\/em><\/figcaption><\/figure>\n

Pokud se ale pt\u00e1te na hubnut\u00ed, pak je to cel\u00e9 o pom\u011bru p\u0159\u00edjmu a v\u00fddeje. T\u011blo se mus\u00ed dostat do kalorick\u00e9ho deficitu, aby m\u011bnilo svoje slo\u017een\u00ed. To znamen\u00e1 ni\u017e\u0161\u00ed p\u0159\u00edjem kalori\u00ed, ne\u017e kolik jich p\u0159i pohybu sp\u00e1l\u00edte. Co\u017e ale \u2013 pokud nebudete obez\u0159etn\u00ed \u2013 m\u016f\u017ee v\u00e9st k probl\u00e9mu.<\/p>\n

\n
\"tereza-neumanova-bude-jezdit-mezi-absolutni-elitou-co-by-ji-primelo-resit-odchod-ze-sceny\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

Tereza Neumanov\u00e1 bude jezdit mezi absolutn\u00ed elitou. Co by ji p\u0159im\u011blo \u0159e\u0161it odchod ze sc\u00e9ny?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Ka\u017ed\u00fd gram glykogenu, kter\u00fd va\u0161e t\u011blo ulo\u017e\u00ed, je dopln\u011bn t\u0159emi a\u017e \u010dty\u0159mi gramy vody. Tak\u017ee s low-carb dietou m\u016f\u017eete nab\u00fdt dojmu, \u017ee \u00fasp\u011bch se dostavil p\u0159es noc. Ale pozor \u2013 pokud se a\u017e p\u0159ehnan\u011b odst\u0159ihnete od karbohydr\u00e1t\u016f, pak m\u016f\u017eete snadno sklouznou do stavu zvan\u00e9ho RED-S neboli relativn\u00edho energetick\u00e9ho deficitu, kter\u00fd je spojov\u00e1n s oslaben\u00edm imunitn\u00edho syst\u00e9mu, sn\u00ed\u017een\u00edm v\u00fdkonu a i \u0159\u00eddnut\u00ed kost\u00ed.<\/p>\n

Sportovci, kte\u0159\u00ed c\u00edl\u00ed na redukci v\u00e1hy, by nem\u011bli shazovat v\u00edce ne\u017e 1 procento t\u011blesn\u00e9 v\u00e1hy za t\u00fdden. V\u00fdkon zkr\u00e1tka pot\u0159ebuje palivo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Spalujte tuky a u\u0161et\u0159\u00edte cukry. Navrch shod\u00edte n\u011bco v\u00e1hy a nakonec budete na kole rychlej\u0161\u00ed. Takov\u00e1 je u\u010debnicov\u00e1 teorie. Ale […]<\/p>\n","protected":false},"author":138,"featured_media":15938,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[93,2197,126,788,2199,56,2129,2198,94,229,9,27,262,67],"global-categories":[411],"class_list":["post-15895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-bilkoviny","tag-cukry","tag-cyklistika","tag-dieta","tag-glykogen","tag-horska-cyklistika","tag-karbohydraty","tag-low-carb","tag-proteiny","tag-sacharidy","tag-silnicni-cyklistika","tag-trenink","tag-tuky","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nTuky & cyklistika: jak nastartovat skryt\u00fd motor | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Spalujte tuky a u\u0161et\u0159\u00edte cukry. Navrch shod\u00edte n\u011bco v\u00e1hy a budete na kole rychlej\u0161\u00ed. 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