{"id":10358,"date":"2021-03-15T08:00:11","date_gmt":"2021-03-15T07:00:11","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=10358"},"modified":"2021-03-12T11:20:50","modified_gmt":"2021-03-12T10:20:50","slug":"tipikus-hibak-a-szezon-elejen-rossz-taplalkozas","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/tipikus-hibak-a-szezon-elejen-rossz-taplalkozas\/","title":{"rendered":"Tipikus hib\u00e1k a szezon elej\u00e9n \u2013 Rossz t\u00e1pl\u00e1lkoz\u00e1s"},"content":{"rendered":"

Az egyre meleged\u0151 id\u0151 a ker\u00e9kp\u00e1ros szezon bek\u00f6sz\u00f6nt\u00e9t jelzi. Minden bring\u00e1snak kedve t\u00e1mad a naps\u00fct\u00e9sben \u00faj utakat felfedezni. K\u00f6nnyen megfeledkezhet\u00fcnk ilyenkor a m\u00e1r j\u00f3l bev\u00e1lt szok\u00e1sokr\u00f3l \u00e9s a megfelel\u0151 el\u0151k\u00e9sz\u00fcletekr\u0151l. Cikksorozatunkban \u00e1ttekintj\u00fck a tipikus hib\u00e1kat, amiket hajlamosak vagyunk szezon elej\u00e9n elk\u00f6vetni. Kezdj\u00fck a t\u00e1pl\u00e1lkoz\u00e1ssal!<\/strong><\/p>\n

Vannak, akik t\u00falz\u00e1sba viszik \u00e9s vannak, akik t\u00fal kev\u00e9s figyelmet ford\u00edtanak r\u00e1. N\u00e9zz\u00fck meg mindk\u00e9t v\u00e9gletet!<\/p>\n

\"Cyclist<\/a>
A kutat\u00e1sok szerint az elfogyasztott feh\u00e9rje- \u00e9s sz\u00e9nhidr\u00e1tmennyis\u00e9g sokkal fontosabb a teljes\u00edtm\u00e9ny\u00fcnk szempontj\u00e1b\u00f3l, mint b\u00e1rmilyen m\u00e1s speci\u00e1lis \u00e9trend. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Ne \u00e9hezz!<\/strong><\/h2>\n

Gyakran el\u0151fordul, hogy azok a ker\u00e9kp\u00e1rosok, akik mihamarabb versenyezni szeretn\u00e9nek, nagyon szigor\u00fa \u00e9trendet \u00e1ll\u00edtanak \u00f6ssze maguknak. N\u00e9h\u00e1ny eg\u00e9szs\u00e9gtelen \u00e9tel elker\u00fcl\u00e9se \u00e9s a kal\u00f3riabevitel cs\u00f6kkent\u00e9se j\u00f3 m\u00f3dja annak, hogy cs\u00f6kkents\u00fck tests\u00falyunkat. A probl\u00e9ma az, amikor az edz\u00e9sek sz\u00e1m\u00e1t egyid\u0151ben n\u00f6velj\u00fck ezzel. Az \u00edgy keletkez\u0151 kal\u00f3riadeficit miatt nem fogsz tudni j\u00f3l teljes\u00edteni \u00e9s lassulnak majd a regener\u00e1ci\u00f3s folyamatok is, \u00edgy pedig neh\u00e9z motiv\u00e1ltnak maradni.<\/p>\n

A megold\u00e1s: Ha off-szezon alatt elszaladt veled a l\u00f3 az \u00e9tkez\u00e9sek tekintet\u00e9ben, akkor ez egy remek alkalom arra, hogy elhagyd az olajban s\u00fclt finoms\u00e1gokat \u00e9s a cukros italokat. De ne felejtsd el p\u00f3tolni a bel\u0151l\u00fck sz\u00e1rmaz\u00f3 energi\u00e1t! Igyekezz eg\u00e9szs\u00e9gesebben enni, nem pedig kevesebbet! Erre a h\u00e1rom szab\u00e1lyra figyelj:<\/p>\n

    \n
  1. Ha t\u00f6bb mint 60 percet tekersz, minden nyeregben t\u00f6lt\u00f6tt \u00f3ra ut\u00e1n vigy\u00e9l be legal\u00e1bb 150 kcal energi\u00e1t. Ez 1-2 ban\u00e1nt vagy egy energiaszeletet jelent.<\/li>\n
  2. Minden hossz\u00fa edz\u00e9s ut\u00e1n egy\u00e9l egy adag olyan \u00e9telt, amiben sok a feh\u00e9rje \u00e9s a sz\u00e9nhidr\u00e1t! A legjobb, ha ezek a makr\u00f3t\u00e1panyagok 1:3 ar\u00e1nyban tal\u00e1lhat\u00f3ak meg benne.<\/li>\n
  3. N\u00f6veld az egy nap alatt bevitt feh\u00e9rje mennyis\u00e9g\u00e9t. Pr\u00f3b\u00e1lj meg minden \u00e9tkez\u00e9s sor\u00e1n 20-30 grammot elfogyasztani! J\u00f3 proteinforr\u00e1s a toj\u00e1s, a hal, a h\u00fasok, a joghurt, a sajt, a csonth\u00e9jasok \u00e9s a magvak.<\/li>\n<\/ol>\n
    \"Spring<\/a>
    A regener\u00e1ci\u00f3 az, ami biztos\u00edtja, hogy fejl\u0151dj. Ha nem veszed komolyan, stagn\u00e1lni fogsz, vagy rosszabbul teljes\u00edtesz majd. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

    Ne vidd t\u00falz\u00e1sba a gyorskaj\u00e1t!<\/strong><\/h2>\n

    Sok bring\u00e1s alig v\u00e1rja, hogy b\u0171ntudat n\u00e9lk\u00fcl ehessen hamburgert \u00e9s s\u00fclt krumplit egy hossz\u00fa tavaszi t\u00fara ut\u00e1n. A kedvenc gyorskaj\u00e1id egy durva edz\u00e9s ut\u00e1n: semmi sem esik jobban! A probl\u00e9ma az, hogy k\u00f6nnyen t\u00falbecs\u00fclj\u00fck, mennyi energi\u00e1t haszn\u00e1ltunk fel, \u00e9s t\u00fal sok kal\u00f3ri\u00e1t visz\u00fcnk be ezekkel az \u00e9telekkel. \u00cdgy ahelyett, hogy fogyn\u00e1nk, h\u00edzni kezd\u00fcnk, \u00e9s nem \u00e9rtj\u00fck majd, hogy mi\u00e9rt.<\/p>\n

    A megold\u00e1s: Az edz\u00e9sek intenzit\u00e1s\u00e1nak n\u00f6vel\u00e9s\u00e9vel egy\u00fctt n\u00f6velni kell a sz\u00e9nhidr\u00e1tbevitel\u00fcnket is. Azzal sincs baj, ha megjutalmazzuk magunkat egy durva teker\u00e9s ut\u00e1n. De pr\u00f3b\u00e1lj meg az el\u0151re kijel\u00f6lt \u00faton maradni! Ugyanaz a tan\u00e1cs, amit fentebb \u00edrtunk, itt is \u00e9rv\u00e9nyes: vigy\u00e9l be el\u00e9g feh\u00e9rj\u00e9t napk\u00f6zben is, \u00e9s edz\u00e9s ut\u00e1n is! Ha teheted, v\u00e1lassz h\u00e1zias \u00e9teleket a gyorskaj\u00e1k helyett. Olvasd el cikksorozatunkat a ker\u00e9kp\u00e1ros tests\u00faly megtart\u00e1s\u00e1r\u00f3l<\/a>, melyben seg\u00edt\u00fcnk, hogy motiv\u00e1lt maradj, mik\u00f6zben eg\u00e9szs\u00e9gesen \u00e9tkezel!<\/p>\n

    A k\u00f6vetkez\u0151 cikk\u00fcnkben arr\u00f3l besz\u00e9l\u00fcnk majd, milyen hib\u00e1k vezethetnek ahhoz, hogy egy\u00e1ltal\u00e1n nem \u00e9lvezz\u00fck m\u00e1r a teker\u00e9st, \u00e9s hogyan ne k\u00f6vess\u00fck el ezeket!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Az egyre meleged\u0151 id\u0151 a ker\u00e9kp\u00e1ros szezon bek\u00f6sz\u00f6nt\u00e9t jelzi. Minden bring\u00e1snak kedve t\u00e1mad a naps\u00fct\u00e9sben \u00faj utakat felfedezni. K\u00f6nnyen megfeledkezhet\u00fcnk […]<\/p>\n","protected":false},"author":71,"featured_media":10362,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-10358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nTipikus hib\u00e1k a szezon elej\u00e9n \u2013 Rossz t\u00e1pl\u00e1lkoz\u00e1s<\/title>\n<meta name=\"description\" content=\"Az egyre meleged\u0151 id\u0151 a ker\u00e9kp\u00e1ros szezon bek\u00f6sz\u00f6nt\u00e9t jelzi. 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