{"id":32970,"date":"2026-03-31T06:00:43","date_gmt":"2026-03-31T04:00:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=32970"},"modified":"2026-03-30T14:31:14","modified_gmt":"2026-03-30T12:31:14","slug":"ryze-nebo-testoviny-co-je-pro-vykon-lepsi","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2026\/03\/31\/ryze-nebo-testoviny-co-je-pro-vykon-lepsi\/","title":{"rendered":"R\u00fd\u017ee nebo t\u011bstoviny? Co je pro v\u00fdkon lep\u0161\u00ed…"},"content":{"rendered":"

R\u00fd\u017ee nebo t\u011bstoviny? Ob\u011b potraviny maj\u00ed v j\u00eddeln\u00ed\u010dku cyklist\u016f m\u00edsto. Kter\u00e1 varianta je vhodn\u011bj\u0161\u00ed? Odpov\u011b\u010f nen\u00ed \u010dernob\u00edl\u00e1…<\/strong><\/p>\n

Ob\u011b potraviny maj\u00ed jedno spole\u010dn\u00e9: jsou bohat\u00fdm zdrojem sacharid\u016f. Pr\u00e1v\u011b ty p\u0159edstavuj\u00ed pro cyklisty kl\u00ed\u010dov\u00e9 palivo \u2013 a\u0165 u\u017e vyr\u00e1\u017e\u00edte na svi\u017en\u00fd tr\u00e9nink, nebo se chyst\u00e1te na dlouh\u00fd z\u00e1vod. Nen\u00ed n\u00e1hoda, \u017ee profesion\u00e1ln\u00ed t\u00fdmy v\u011bnuj\u00ed v\u00fd\u017eiv\u011b obrovskou pozornost. Ale i hobby jezdci dnes \u010d\u00edm d\u00e1l \u010dast\u011bji \u0159e\u0161\u00ed, co si daj\u00ed na tal\u00ed\u0159, proto\u017ee dob\u0159e v\u011bd\u00ed, \u017ee v\u00fdkon neza\u010d\u00edn\u00e1 a\u017e na kole.<\/p>\n

R\u00fd\u017ee je \u0161etrn\u011bj\u0161\u00ed k tr\u00e1ven\u00ed<\/strong><\/h2>\n

R\u00fd\u017ee b\u00fdv\u00e1 \u010dasto prvn\u00ed volbou ve chv\u00edli, kdy jde o maxim\u00e1ln\u00ed \u0161etrnost k tr\u00e1ven\u00ed. Je p\u0159irozen\u011b bezlepkov\u00e1, lehce straviteln\u00e1 a p\u0159i spr\u00e1vn\u00e9 \u00faprav\u011b dod\u00e1 rychle dostupnou energii bez zbyte\u010dn\u00e9 z\u00e1t\u011b\u017ee pro \u017ealudek. To ocen\u00edte hlavn\u011b p\u0159ed intenzivn\u00edm tr\u00e9ninkem nebo z\u00e1vodem, kdy nechcete riskovat \u017e\u00e1dn\u00e9 za\u017e\u00edvac\u00ed komplikace. Ide\u00e1ln\u00ed je b\u00edl\u00e1 r\u00fd\u017ee, nap\u0159\u00edklad jasm\u00ednov\u00e1 nebo basmati, kter\u00e1 m\u00e1 ni\u017e\u0161\u00ed obsah vl\u00e1kniny ne\u017e celozrnn\u00e9 varianty. Ta sice nab\u00edz\u00ed v\u00edce \u017eivin, ale p\u0159ed v\u00fdkonem m\u016f\u017ee b\u00fdt h\u016f\u0159e straviteln\u00e1.<\/p>\n

\"R\u00fd\u017eov\u00fd<\/a>
R\u00fd\u017ee slou\u017e\u00ed jako skv\u011bl\u00e9 palivo i v pr\u016fb\u011bhu samotn\u00fdch etap t\u0159eba v podob\u011b r\u00fd\u017eov\u00fdch kol\u00e1\u010dk\u016f.<\/em><\/figcaption><\/figure>\n

P\u0159i p\u0159\u00edprav\u011b r\u00fd\u017ee plat\u00ed jednoduch\u00e9 pravidlo: \u010d\u00edm jednodu\u0161\u0161\u00ed, t\u00edm lep\u0161\u00ed. Va\u0159en\u00ed v osolen\u00e9 vod\u011b nebo v lehk\u00e9m v\u00fdvaru je ide\u00e1ln\u00ed. Vyhn\u011bte se t\u011b\u017ek\u00fdm om\u00e1\u010dk\u00e1m, p\u0159em\u00ed\u0159e tuk\u016f nebo sma\u017een\u00ed. Dob\u0159e funguje kombinace s lehk\u00fdm zdrojem b\u00edlkovin, nap\u0159\u00edklad ku\u0159ec\u00edm masem nebo tofu, a mal\u00fdm mno\u017estv\u00edm snadno straviteln\u00e9 zeleniny. Samotn\u00e1 p\u0159\u00edprava r\u00fd\u017ee zabere p\u0159ibli\u017en\u011b 15\u201320 minut, co\u017e z n\u00ed d\u011bl\u00e1 praktickou volbu i v \u010dasov\u00e9m presu.<\/p>\n

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\"podcast-o-stravovani-nejvetsi-mytus-je-ze-na-kole-se-neji-rika-expert-centra-sportovni-mediciny\"\/<\/a><\/div>
\n Horsk\u00e1 cyklistika<\/a>\n <\/div>\n
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WLC Podcast Vojt\u011bch Ha\u010deck\u00fd: Nejv\u011bt\u0161\u00ed m\u00fdtus je, \u017ee se na kole nej\u00ed<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Z hlediska na\u010dasov\u00e1n\u00ed je r\u00fd\u017ee ide\u00e1ln\u00ed zhruba 2 a\u017e 3 hodiny p\u0159ed v\u00fdkonem. Tento interval d\u00e1v\u00e1 t\u011blu dostatek \u010dasu na tr\u00e1ven\u00ed a z\u00e1rove\u0148 zajist\u00ed, \u017ee energie z\u016fstane dostupn\u00e1 pr\u00e1v\u011b ve chv\u00edli, kdy ji budete pot\u0159ebovat. Pokud s\u00e1hnete po men\u0161\u00ed porci, m\u016f\u017eete ji za\u0159adit i bl\u00ed\u017ee k tr\u00e9ninku, zhruba devades\u00e1t minut p\u0159ed startem.<\/p>\n

T\u011bstoviny maj\u00ed tradici, ale…<\/strong><\/h2>\n

T\u011bstoviny maj\u00ed v cyklistice dlouhou tradici, zejm\u00e9na d\u00edky sv\u00e9 schopnosti efektivn\u011b doplnit z\u00e1soby glykogenu. Uvol\u0148uj\u00ed energii pomaleji. D\u00edky tomu se skv\u011ble hod\u00ed p\u0159ed v\u00fdkonem \u2013 zvl\u00e1\u0161\u0165 pokud v\u00e1s \u010dek\u00e1 del\u0161\u00ed j\u00edzda. Stabiln\u011bj\u0161\u00ed hladina cukru v krvi znamen\u00e1 men\u0161\u00ed riziko v\u00fdkyv\u016f energie a v\u011bt\u0161\u00ed jistotu, \u017ee v\u00e1m \u201enedojde\u201c v nejm\u00e9n\u011b vhodnou chv\u00edli.<\/p>\n

Oproti r\u00fd\u017ei ale b\u00fdvaj\u00ed o n\u011bco t\u011b\u017e\u0161\u00ed na tr\u00e1ven\u00ed, zvl\u00e1\u0161\u0165 pokud zvol\u00edte celozrnn\u00e9 varianty nebo hutn\u00e9 om\u00e1\u010dky.<\/p>\n

P\u0159\u00edprava t\u011bstovin je podobn\u011b rychl\u00e1 jako u r\u00fd\u017ee, obvykle 8\u201312 minut podle typu. Kl\u00ed\u010dem je op\u011bt jednoduchost \u2013 lehk\u00e1 raj\u010datov\u00e1 om\u00e1\u010dka, minimum tuku a \u017e\u00e1dn\u00e9 experimenty t\u011bsn\u011b p\u0159ed z\u00e1vodem. T\u011bstoviny si ide\u00e1ln\u011b dejte 3 a\u017e 4 hodiny p\u0159ed v\u00fdkonem, aby m\u011bl organismus dostatek \u010dasu na jejich zpracov\u00e1n\u00ed. V p\u0159\u00edpad\u011b v\u011bt\u0161\u00ed porce nebo tu\u010dn\u011bj\u0161\u00edho j\u00eddla m\u016f\u017ee b\u00fdt pot\u0159eba i del\u0161\u00ed odstup.<\/p>\n

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P\u0159\u00edsp\u011bvek sd\u00edlen\u00fd Ane\u017eka Nov\u00e1kov\u00e1 (@anezka__n)<\/a><\/p>\n<\/div>\n<\/blockquote>\n