{"id":10511,"date":"2021-04-04T08:00:47","date_gmt":"2021-04-04T07:00:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=10511"},"modified":"2021-03-29T10:53:59","modified_gmt":"2021-03-29T09:53:59","slug":"mi-az-a-glikogen-es-mire-jo","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mi-az-a-glikogen-es-mire-jo\/","title":{"rendered":"Mi az a glikog\u00e9n \u00e9s mire j\u00f3?"},"content":{"rendered":"

Ahhoz, hogy m\u00e9g gyorsabban tekerhess m\u00e9g nagyobb t\u00e1vokat, nem \u00e1rt, ha meg\u00e9rted, hogyan m\u0171k\u00f6dik a glikog\u00e9n rakt\u00e1roz\u00e1sa, bevitele \u00e9s felhaszn\u00e1l\u00e1sa. Hoztunk egy kis betekint\u00e9st az \u00fczemanyagr\u00f3l, ami az emberi gyorsul\u00e1shoz kell.<\/strong><\/p>\n

\u201eA glikog\u00e9n arany\u201d<\/em> \u2013 mondta I\u00f1igo San Mill\u00e1n, a colorad\u00f3i Sportorvosi \u00e9s Teljes\u00edtm\u00e9ny K\u00f6zpont (CUSM & PC) kutat\u00f3ja. T\u00falz\u00e1s? Tal\u00e1n. De t\u00e9ny, hogy nem tal\u00e1lhatsz aranyat \u2013 s\u0151t, keresni sem tudod \u2013 e n\u00e9lk\u00fcl az \u00e9rt\u00e9kes er\u0151forr\u00e1s n\u00e9lk\u00fcl. \u00c9s ha valaha glikog\u00e9n n\u00e9lk\u00fcl tal\u00e1lod magad a semmi k\u00f6zep\u00e9n, val\u00f3sz\u00edn\u0171leg hajland\u00f3 lenn\u00e9l b\u00e1rmit fel\u00e1ldozni, ami csak n\u00e1lad van egy kis \u00e9ltet\u0151 sz\u00e9nhidr\u00e1t\u00e9rt \u2013 ami ennek az energiad\u00fas er\u0151forr\u00e1snak az alapja.<\/p>\n

Mi az a glikog\u00e9n?<\/strong><\/h2>\n
\"\"
Forr\u00e1s: Getty Images<\/figcaption><\/figure>\n

El\u0151sz\u00f6r egy gyors k\u00e9miai lecke: a gl\u00fck\u00f3z \u00e9s a sz\u00e9nhidr\u00e1tok t\u00e1rolnak glikog\u00e9nt, melyek az izmokban, a m\u00e1jban \u00e9s az agyban tal\u00e1lhat\u00f3k. Ha energi\u00e1ra van sz\u00fcks\u00e9ged, a glikog\u00e9n gl\u00fck\u00f3zz\u00e1 alakul, hogy az izmaidat alkot\u00f3 sejtek gyorsan fel tudj\u00e1k sz\u00edvni.<\/p>\n

Mikor van r\u00e1 sz\u00fcks\u00e9g?<\/strong><\/h2>\n

Gyakorlatilag mindig \u2013 m\u00e9g alv\u00e1s k\u00f6zben is. (\u00c9bred\u00e9skor a glikog\u00e9n-rakt\u00e1rad csak 50%-os.) Test\u00fcnknek \u00e1lland\u00f3 energiaell\u00e1t\u00e1sra van sz\u00fcks\u00e9ge a megfelel\u0151 m\u0171k\u00f6d\u00e9shez, \u00e9s a sz\u00e9nhidr\u00e1thi\u00e1nyos \u00e9trend f\u00e1radts\u00e1got \u00e9s a szellemi funkci\u00f3k, valamint az \u00e1ll\u00f3k\u00e9pess\u00e9g roml\u00e1s\u00e1t okozhatja. Alacsony intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9gek sor\u00e1n azonban f\u0151leg zs\u00edrt \u00e9s csak kev\u00e9s glikog\u00e9nt (sz\u00e9nhidr\u00e1tot) \u00e9get\u00fcnk el. Min\u00e9l kem\u00e9nyebben edzel, a tested ann\u00e1l nagyobb ar\u00e1nyban haszn\u00e1lja fel a glikog\u00e9n-k\u00e9szleted \u00e9s ann\u00e1l kev\u00e9sb\u00e9 a zs\u00edrt.<\/p>\n

Mennyit tudsz elrakt\u00e1rozni?<\/strong><\/h2>\n

Ha teljesen fel vannak t\u00f6ltve a k\u00e9szleteid, akkor kb. 350 \u00e9s 550 gramm k\u00f6z\u00f6tt, vagyis 2000 kal\u00f3ri\u00e1nak megfelel\u0151 glikog\u00e9nt t\u00e1rolsz. Ennek nagyj\u00e1b\u00f3l 80%-a az izmaidban rejt\u0151zik, a marad\u00e9k pedig a m\u00e1jban.<\/p>\n

Meddig tart a k\u00e9szlet?<\/strong><\/h2>\n

Amikor laza temp\u00f3ban biciklizel, percenk\u00e9nt k\u00f6r\u00fclbel\u00fcl 1 grammot haszn\u00e1lsz fel bel\u0151le, nehezebb terepen vagy gyorsabb teker\u00e9sn\u00e9l percenk\u00e9nt kett\u0151t, versenytemp\u00f3n\u00e1l pedig 3 grammot. Teh\u00e1t a legt\u00f6bb ember 90-120 perc mozg\u00e1s ut\u00e1n kezdi kiakn\u00e1zni glikog\u00e9nk\u00e9szlet\u00e9t. Az ism\u00e9telt nagy intenzit\u00e1s\u00fa mozg\u00e1ssorok azonban hamarabb is kimer\u00edthetik a k\u00e9szletet.<\/p>\n

Mi t\u00f6rt\u00e9nik, ha elfogy?<\/strong><\/h2>\n

Kid\u0151lsz. Sz\u00e9p lassan elfogy az energi\u00e1d, gyeng\u00e9nek \u00e9rzed magad \u00e9s a l\u00e1baid s\u00falyosnak t\u0171nnek. S\u0151t, m\u00e9g a gondolkod\u00e1s is nehezebben megy. Ha elfogy a t\u00e1panyag, a tested elkezdi lebontani az izmaidat, hogy abb\u00f3l vegyen fel feh\u00e9rj\u00e9t \u00e9s aminosavakat, amiket gl\u00fck\u00f3zz\u00e1 alak\u00edt. L\u00e9nyeg\u00e9ben \u00f6nmagadat t\u00e1pl\u00e1lod. Ez izomk\u00e1rosod\u00e1shoz vezethet \u00e9s az edz\u00e9sben is visszavethet, a s\u00e9r\u00fclt izomsz\u00f6vet ugyanis nem t\u00e1rolja megfelel\u0151en a glikog\u00e9nt. Teh\u00e1t korl\u00e1tozott k\u00e9szlettel indulsz legk\u00f6zelebb \u00fatnak, eg\u00e9szen addig, ameddig meg nem gy\u00f3gyulnak az izmaid.<\/p>\n

\"\"
Ha elfogy a glikog\u00e9n, kid\u0151lsz. Fot\u00f3: Ditlev Rosing<\/figcaption><\/figure>\n

\u00a0<\/em><\/p>\n

Hogyan tartsd szinten a k\u00e9szletet?<\/strong><\/h2>\n

Fontos, hogy olyan \u00e9trended legyen, ami elegend\u0151 sz\u00e9nhidr\u00e1tot tartalmaz. Ez term\u00e9szetesen egy\u00e9ni jellemz\u0151k\u00f6n \u00e9s az \u00e9letm\u00f3dodon alapszik. \u00datmutat\u00f3k\u00e9nt haszn\u00e1ld az al\u00e1bbi \u00f6sszefoglal\u00f3t, mely le\u00edrja, hogy milyen aktivit\u00e1si szinten mennyi sz\u00e9nhidr\u00e1tot kell bevinned testt\u00f6meged egy-egy kilogrammja ut\u00e1n (minden gramm sz\u00e9nhidr\u00e1t n\u00e9gy kal\u00f3ria energi\u00e1t biztos\u00edt):<\/p>\n

– Alacsony aktivit\u00e1s (kevesebb, mint napi 1 \u00f3ra): 0,7 -1,3 g\/kg<\/p>\n

-K\u00f6zepes aktivit\u00e1s (kb. napi 1 \u00f3ra mozg\u00e1s): 1,1 \u2013 1,6 g\/kg<\/p>\n

-Akt\u00edv \u00e9letm\u00f3d (1-3 \u00f3ra mozg\u00e1s): 1,2 \u2013 2,3 g\/kg<\/p>\n

-Magas aktivit\u00e1s (t\u00f6bb mint 4 \u00f3ra mozg\u00e1s naponta): 1,7 -2,7 g\/kg<\/p>\n

Bicikliz\u00e9s k\u00f6zben is p\u00f3tolni kell a felhaszn\u00e1lt sz\u00e9nhidr\u00e1tot, hogy ne \u00fcr\u00fclj\u00f6n ki teljesen a rakt\u00e1r. Hossz\u00fa utakon \u00f3r\u00e1nk\u00e9nt legal\u00e1bb 30-60 grammot \u00e9rdemes bevinni. Ha n\u00e9gy \u00f3r\u00e1n\u00e1l hosszabb \u00fatra indulsz \u2013 f\u0151leg ha neh\u00e9z a terep \u2013 akkor \u00f3r\u00e1nk\u00e9nt 80 grammot!<\/p>\n

Ha pedig extr\u00e9m kem\u00e9nyen edzel vagy versenyen vagy, f\u00e9l \u00f3r\u00e1nk\u00e9nt fogyassz el egy sz\u00e9nhidr\u00e1tban gazdag, regener\u00e1l\u00f3 shake-et vagy m\u00e1s harapnival\u00f3t! \u00cdgy elker\u00fclheted, hogy t\u00fal alacsony szintre cs\u00f6kkenjen a glikog\u00e9n-szinted. Fontos, hogy feh\u00e9rj\u00e9t is tartalmazzon a bevitt \u00e9tel vagy ital, ezzel ugyanis el\u0151seg\u00edtheted a glikog\u00e9n t\u00e1rol\u00e1s\u00e1t \u00e9s az izomrostok helyre\u00e1ll\u00edt\u00e1s\u00e1t.<\/p>\n

V\u00e9g\u00fcl pedig: \u00e9p\u00edts ki egy j\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9get, hogy nagy intenzit\u00e1sn\u00e1l is ink\u00e1bb a zs\u00edrt \u00e9gesse el a tested, mint a glikog\u00e9nt. M\u00e9g a legv\u00e9konyabb versenyz\u0151knek is vannak zs\u00edrrakt\u00e1raik, ezek ki\u00fcr\u00edt\u00e9se lehet\u0151v\u00e9 teszi, hogy tov\u00e1bb tekerjenek.<\/p>\n

Vannak olyan ker\u00e9kp\u00e1rosok, akik sz\u00e9nhidr\u00e1t-manipul\u00e1ci\u00f3val k\u00eds\u00e9rleteznek. Term\u00e9szetesen minden di\u00e9ta szem\u00e9lyes v\u00e1laszt\u00e1s, szerint\u00fcnk azonban a hossz\u00fa t\u00e1von fenntarthat\u00f3, edz\u00e9st t\u00e1mogat\u00f3 \u00e9trendek a legjobbak. Egy kiegyens\u00falyozott \u00e9trend nem csak er\u0151t ad, de a hangulatodra is hat\u00e1ssal van \u00e9s seg\u00edt j\u00f3l aludni. Haszn\u00e1ld ink\u00e1bb mozg\u00e1sra azt az energi\u00e1t, amit kal\u00f3riasz\u00e1mol\u00e1sra ford\u00edtan\u00e1l!<\/p>\n","protected":false},"excerpt":{"rendered":"

Ahhoz, hogy m\u00e9g gyorsabban tekerhess m\u00e9g nagyobb t\u00e1vokat, nem \u00e1rt, ha meg\u00e9rted, hogyan m\u0171k\u00f6dik a glikog\u00e9n rakt\u00e1roz\u00e1sa, bevitele \u00e9s felhaszn\u00e1l\u00e1sa. […]<\/p>\n","protected":false},"author":71,"featured_media":10512,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-10511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nMi az a glikog\u00e9n \u00e9s mire j\u00f3? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Ahhoz, hogy m\u00e9g gyorsabban tekerhess m\u00e9g nagyobb t\u00e1vokat, nem \u00e1rt, ha meg\u00e9rted, hogyan m\u0171k\u00f6dik a glikog\u00e9n rakt\u00e1roz\u00e1sa, bevitele \u00e9s felhaszn\u00e1l\u00e1sa. 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