{"id":5127,"date":"2020-01-08T12:31:52","date_gmt":"2020-01-08T10:31:52","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=5127"},"modified":"2020-01-08T12:31:52","modified_gmt":"2020-01-08T10:31:52","slug":"meli-by-cykliste-brat-doplnky-s-vitaminy-a-mineraly-welovecycling-cr","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/01\/08\/meli-by-cykliste-brat-doplnky-s-vitaminy-a-mineraly-welovecycling-cr\/","title":{"rendered":"M\u011bli by cyklist\u00e9 br\u00e1t dopl\u0148ky s vitam\u00edny a miner\u00e1ly?"},"content":{"rendered":"

Dopl\u0148ky stravy jsou v\u00a0posledn\u00edch letech velmi popul\u00e1rn\u00ed a jejich v\u00fdrobci slibuj\u00ed \u00fa\u017easn\u00e9 benefity, kdy\u017e si vyberete pr\u00e1v\u011b ten jejich. Kter\u00e9 vitam\u00edny \u010di miner\u00e1ly v\u0161ak opravdu m\u00e1 smysl jako aktivn\u00ed cyklista br\u00e1t? Co od nich lze realisticky \u010dekat a jak\u00e9 mno\u017estv\u00ed je vhodn\u00e9? A kter\u00fdm je lep\u0161\u00ed se zcela vyhnout? Poj\u010fme se na problematiku suplementace pod\u00edvat bl\u00ed\u017ee.<\/strong><\/p>\n

<\/p>\n

Dobr\u00e1 strava jako z\u00e1klad<\/strong><\/h2>\n

Zn\u00ed to jako kli\u0161\u00e9, ale kvalitn\u00ed strava je i v\u00a0p\u0159\u00edpad\u011b suplementace opravdu z\u00e1klad. T\u00e9m\u011b\u0159 v\u0161echny respektovan\u00e9 instituce zab\u00fdvaj\u00edc\u00ed se sportovn\u00ed v\u00fd\u017eivou \u0159\u00edkaj\u00ed, \u017ee p\u0159ed za\u0159azen\u00edm dopl\u0148k\u016f stravy je v\u017edy d\u016fle\u017eit\u00e9 nejprve zajistit nutri\u010dn\u011b bohatou a energeticky dostate\u010dnou stravu. To znamen\u00e1 dostatek minim\u00e1ln\u011b pr\u016fmyslov\u011b zpracovan\u00e9 zeleniny, ovoce, kvalitn\u00edho masa, ryb, vajec, o\u0159ech\u016f, sem\u00ednek a \u0161krobov\u00fdch plodin. A v\u00fdzkum nazna\u010duje tot\u00e9\u017e. Poj\u010fme se pod\u00edvat na ty nej\u010dast\u011bji \u0159e\u0161en\u00e9 vitam\u00edny a miner\u00e1ly.<\/p>\n

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

Vitam\u00edny A, B, C a E<\/strong><\/h2>\n

Vitam\u00edny skupiny B se v\u00a0t\u011ble pod\u00edlej\u00ed na tvorb\u011b energie, tak\u017ee \u0159ada sportovc\u016f si m\u016f\u017ee myslet, \u017ee kdy\u017e vyv\u00edjej\u00ed n\u00e1ro\u010dnou fyzickou aktivitu, tak pot\u0159ebuj\u00ed n\u00e1sobn\u011b vy\u0161\u0161\u00ed p\u0159\u00edjem t\u011bchto vitam\u00edn\u016f. V\u00fdzkum v\u0161ak ukazuje, \u017ee i lid\u00e9, kte\u0159\u00ed jsou velice fyzicky aktivn\u00ed, maj\u00ed jen m\u00edrn\u011b zv\u00fd\u0161en\u00e9 n\u00e1roky na tyto vitam\u00edny oproti nesportovc\u016fm, a pokud b\u011b\u017en\u011b j\u00ed energeticky dostate\u010dn\u00e9 mno\u017estv\u00ed kvalitn\u00ed stravy, tak nedostatkem t\u011bchto vitam\u00edn\u016f zpravidla netrp\u00ed.<\/p>\n

Fyzick\u00e1 aktivita tak\u00e9 zvy\u0161uje oxida\u010dn\u00ed z\u00e1t\u011b\u017e t\u011bla, proto by bylo snadn\u00e9 si myslet, \u017ee sportovci pot\u0159ebuj\u00ed nadm\u011brn\u00e9 mno\u017estv\u00ed antioxidant\u016f jako vitam\u00edn C a E a beta karoten (prekurzor vitam\u00ednu A). Ve skute\u010dnosti se v\u0161ak t\u011blo vypo\u0159\u00e1d\u00e1v\u00e1 s\u00a0touto z\u00e1t\u011b\u017e\u00ed pomoc\u00ed antioxida\u010dn\u00edch syst\u00e9m\u016f, kter\u00e9 si tvo\u0159\u00ed samo. V\u00fdzkum nav\u00edc ukazuje, \u017ee u sportovc\u016f jsou tyto syst\u00e9my daleko efektivn\u011bj\u0161\u00ed ne\u017e u nesportovc\u016f, tak\u017ee i u t\u00e9to skupiny vitam\u00edn\u016f se lze spolehnout na dobrou stravu.<\/p>\n

Vitam\u00edn D a v\u00e1pn\u00edk<\/strong><\/h2>\n

Vitam\u00edn, kter\u00fd v\u0161ak u sportovc\u016f problematick\u00fd b\u00fdv\u00e1, je vitam\u00edn D. Ten se toti\u017e spolu s\u00a0v\u00e1pn\u00edkem pod\u00edl\u00ed na tvorb\u011b a regeneraci kost\u00ed. Jeho nedostatek v\u00a0kombinaci s\u00a0n\u00e1ro\u010dnou fyzickou aktivitou pak v\u00fdrazn\u011b zvy\u0161uje riziko zlomenin, v\u010detn\u011b t\u011bch \u00fanavov\u00fdch. Zajistit alespo\u0148 minim\u00e1ln\u00ed pot\u0159ebnou denn\u00ed d\u00e1vku v\u00e1pn\u00edku 1 000 mg nen\u00ed tak n\u00e1ro\u010dn\u00e9, pokud m\u00e1me ve strav\u011b dostatek ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, ryb a zeleniny.<\/p>\n

Nap\u0159\u00edklad pouh\u00e9 2 konzervy sardinek obsahuj\u00ed v\u00edce ne\u017e denn\u00ed d\u00e1vku v\u00e1pn\u00edku, zat\u00edmco ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, jako jsou jogurt, tvaroh \u010di s\u00fdry, by bylo pot\u0159eba za den sn\u00edst v\u00a0pr\u016fm\u011bru 750 ml a zelen\u00e9 listov\u00e9 zeleniny potom t\u00e9m\u011b\u0159 kilo v\u00a0du\u0161en\u00e9m stavu. Ide\u00e1ln\u00ed je samoz\u0159ejm\u011b zdroje kombinovat, v\u00e1pn\u00edk si nav\u00edc t\u011blo um\u00ed do jist\u00e9 m\u00edry ulo\u017eit i do z\u00e1soby, tak\u017ee se sta\u010d\u00ed na vy\u0161\u0161\u00ed p\u0159\u00edjem zam\u011b\u0159it p\u00e1rkr\u00e1t za t\u00fdden. O ml\u00e9ce a ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch pro cyklisty jsme psali zde.<\/a><\/p>\n

\"\"<\/a>
Ml\u00e9\u010dn\u00e9 v\u00fdrobky obsahuj\u00ed v\u00e1pn\u00edk, vitam\u00edn K a b\u00edlkoviny. Foto: Profimedia, Panthermedia<\/figcaption><\/figure>\n

Hor\u0161\u00ed je to s\u00a0vitam\u00ednem D, kter\u00e9ho bychom m\u011bli ka\u017ed\u00fd den z\u00edskat minim\u00e1ln\u011b 400 UI. Nejlep\u0161\u00edm zdrojem vitam\u00ednu D je kontakt k\u016f\u017ee se slune\u010dn\u00edmi paprsky. V\u00a0letn\u00edch m\u011bs\u00edc\u00edch si tak lze dokonce vytvo\u0159it slu\u0161nou z\u00e1sobu, p\u0159es zimu je to ale t\u011b\u017e\u0161\u00ed. Tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby, ryb\u00ed olej a vaje\u010dn\u00e9 \u017eloutky ur\u010dit\u00e9 mno\u017estv\u00ed obsahuj\u00ed, ale i p\u0159esto nen\u00ed deficit vitam\u00ednu D vz\u00e1cn\u00fd.<\/p>\n

\u017delezo<\/strong><\/h2>\n

Dal\u0161\u00edm problematick\u00fdm miner\u00e1lem je \u017eelezo, a to zejm\u00e9na u sportuj\u00edc\u00edch \u017een. Nedostatek \u017eeleza m\u016f\u017ee zp\u016fsobit an\u00e9mii, kter\u00e1 v\u00fdrazn\u011b sni\u017euje v\u00fdkonnost. Ze stravy je pot\u0159eba z\u00edskat alespo\u0148 18 mg \u017eeleza denn\u011b, co\u017e nen\u00ed nemo\u017en\u00e9, ale hodn\u011b to z\u00e1vis\u00ed na volb\u011b potravin. Nejlep\u0161\u00edm zdrojem snadno vst\u0159ebateln\u00e9ho hemu-\u017eeleza jsou \u017eivo\u010di\u0161n\u00e9 potraviny jako hov\u011bz\u00ed \u010di ku\u0159ec\u00ed j\u00e1tra, \u00fast\u0159ice, ryby nebo hov\u011bz\u00ed maso. H\u016f\u0159e vst\u0159ebateln\u00e1 forma \u017eeleza ve slu\u0161n\u00e9m mno\u017estv\u00ed se pak nach\u00e1z\u00ed v\u00a0rostlinn\u00fdch zdroj\u00edch, jak\u00fdmi jsou nap\u0159\u00edklad r\u016fzn\u00e9 lu\u0161t\u011bniny, \u0161pen\u00e1t nebo d\u00fd\u0148ov\u00e1 sem\u00ednka. Zejm\u00e9na u sportuj\u00edc\u00edch \u017een ve v\u011bku 19\u2013<\/em>50 let je nutn\u00e9 db\u00e1t na zv\u00fd\u0161en\u00fd p\u0159\u00edsun t\u011bchto potravin.<\/p>\n

https:\/\/www.instagram.com\/p\/Ba_PBQgn1DF\/?utm_source=ig_embed<\/p>\n

Sod\u00edk<\/strong><\/h2>\n

Obecn\u011b u sportovc\u016f m\u016f\u017ee nastat i probl\u00e9m s\u00a0dostate\u010dn\u00fdm p\u0159\u00edjmem sod\u00edku, co\u017e je iont, kter\u00fd t\u011blo ztr\u00e1c\u00ed p\u0159i pocen\u00ed. Ka\u017ed\u00fd litr potu obsahuje p\u0159ibli\u017en\u011b 900 mg sod\u00edku, tak\u017ee ti, kdo se hodn\u011b pot\u00ed, mus\u00ed ur\u010dit\u011b myslet na dostate\u010dn\u00e9 dopl\u0148ov\u00e1n\u00ed nejen tekutin, ale i sod\u00edku. V\u00a0tomto dob\u0159e pom\u016f\u017eou dopl\u0148ky v\u00a0podob\u011b iontov\u00fdch n\u00e1poj\u016f. M\u016f\u017eete si ale vyrobit i sv\u016fj vlastn\u00ed doma, jak jsme uk\u00e1zali v p\u0159ede\u0161l\u00e9m \u010dl\u00e1nku o hydrataci.<\/p>\n

P\u0159e\u010dt\u011bte si tak\u00e9, jak vybrat vhodn\u00fd sportovn\u00ed n\u00e1poj pro cyklisty.<\/a><\/p>\n

Pro\u010d m\u00e1 smysl dopl\u0148ky stravy pou\u017e\u00edvat?<\/strong><\/h2>\n

Z\u00a0odborn\u00e9 literatury v\u00edme, \u017ee suplementace vitam\u00edn\u016f a miner\u00e1l\u016f u dob\u0159e \u017eiven\u00fdch sportovc\u016f nedok\u00e1\u017ee zlep\u0161it v\u00fdkonnost. Pokud tedy m\u00e1te kvalitn\u00ed a dostate\u010dnou stravu a nepot\u00fdk\u00e1te se s\u00a0\u017e\u00e1dn\u00fdm konkr\u00e9tn\u00edm probl\u00e9mem, kter\u00fd by dopln\u011bk stravy \u0159e\u0161il, tak m\u016f\u017eete suplementaci v\u00a0tomto ohledu s\u00a0klidem vynechat. P\u0159em\u00fd\u0161let o dopl\u0148c\u00edch m\u00e1 smysl jedin\u011b tehdy, kdy\u017e v\u00edme, \u017ee m\u00e1me p\u0159edpoklady pro n\u011bjak\u00fd deficit, a\u0165 u\u017e ze zdravotn\u00edch d\u016fvod\u016f, nebo kv\u016fli dietn\u00edm omezen\u00edm.<\/p>\n

Jak\u00e9 dopl\u0148ky tedy maj\u00ed smysl a v\u00a0jak\u00e9m mno\u017estv\u00ed?<\/strong><\/h2>\n

V\u00a0prvn\u00ed \u0159ad\u011b je ur\u010dit\u011b nutn\u00e9 vylep\u0161it stravu, sna\u017eit se p\u0159edch\u00e1zet deficit\u016fm za\u0159azen\u00edm v\u00fd\u017eivn\u00fdch potravin a celkov\u011b j\u00edst adekv\u00e1tn\u011b k\u00a0m\u00ed\u0159e tr\u00e9ninku. Pot\u00e9 je dobr\u00e9 zv\u00e1\u017eit, zda pat\u0159\u00edme do rizikov\u00e9 skupiny nedostatku vitam\u00ednu D \u010di \u017eeleza. Nejlep\u0161\u00edm \u0159e\u0161en\u00edm jsou ale v\u017edy laboratorn\u00ed testy, kter\u00e9 uk\u00e1\u017e\u00ed, zda jsou v\u0161echny miner\u00e1ly i vitam\u00edny v norm\u011b. P\u0159\u00edpadn\u011b i porada s\u00a0l\u00e9ka\u0159em. Br\u00e1t dopl\u0148ky naslepo toti\u017e nejen\u017ee nemus\u00ed p\u0159in\u00e9st pozitivn\u00ed v\u00fdsledky, ale m\u016f\u017ee dokonce i zdrav\u00ed ohrozit. \u0158ada vitam\u00edn\u016f, zejm\u00e9na v tuc\u00edch rozpustn\u00e9 A, D, E a K, je toti\u017e ve vysok\u00fdch d\u00e1vk\u00e1ch pro t\u011blo toxick\u00e1. Pokud tedy nem\u00e1te ze zdravotn\u00edch d\u016fvod\u016f dietn\u00ed omezen\u00ed, kter\u00e1 by v\u00e1m dlouhodob\u011b zabra\u0148ovala j\u00edst pestrou a kvalitn\u00ed stravu, tak se ur\u010dit\u011b vyhn\u011bte multivitam\u00edn\u016fm. Rovn\u011b\u017e za\u0159azen\u00ed individu\u00e1ln\u00edch dopl\u0148k\u016f dob\u0159e promyslete.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dopl\u0148ky stravy jsou v\u00a0posledn\u00edch letech velmi popul\u00e1rn\u00ed a jejich v\u00fdrobci slibuj\u00ed \u00fa\u017easn\u00e9 benefity, kdy\u017e si vyberete pr\u00e1v\u011b ten jejich. Kter\u00e9 […]<\/p>\n","protected":false},"author":95,"featured_media":5126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[720,41,335,719],"global-categories":[411],"class_list":["post-5127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-doplnky-stravy","tag-gurmanska-jizda","tag-mineraly","tag-vitaminy","global-categories-cycling"],"yoast_head":"\nM\u011bli by cyklist\u00e9 br\u00e1t dopl\u0148ky s vitam\u00edny a miner\u00e1ly? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Dopl\u0148ky stravy jsou velmi popul\u00e1rn\u00ed a jejich v\u00fdrobci slibuj\u00ed \u00fa\u017easn\u00e9 benefity, kdy\u017e si vyberete ten jejich. 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