{"id":17251,"date":"2023-04-20T08:00:40","date_gmt":"2023-04-20T06:00:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17251"},"modified":"2023-04-19T13:22:26","modified_gmt":"2023-04-19T11:22:26","slug":"hogyan-hasznald-a-szodabikarbonat-teljesitmenyfokozokent","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-hasznald-a-szodabikarbonat-teljesitmenyfokozokent\/","title":{"rendered":"Hogyan haszn\u00e1ld a sz\u00f3dabikarb\u00f3n\u00e1t teljes\u00edtm\u00e9nyfokoz\u00f3k\u00e9nt?"},"content":{"rendered":"<p><strong>\u00dagy t\u0171nik, a sz\u00f3dabikarb\u00f3na \u00fajra kezd n\u00e9pszer\u0171v\u00e9 v\u00e1lni, mint korszer\u0171 \u00e9s k\u00f6telez\u0151 jelleg\u0171 \u00e9trendkieg\u00e9sz\u00edt\u0151. A profi versenyz\u0151k m\u00e1r \u00e9vek \u00f3ta haszn\u00e1lj\u00e1k, de a ker\u00e9kp\u00e1ros vil\u00e1g csak akkor figyelt fel r\u00e1 igaz\u00e1n, mikor a Jumbo-Visma versenyz\u0151i, Primo\u017e Rogli\u010d \u00e9s Wout van Aert egy sz\u00f3dabikarb\u00f3na alap\u00fa term\u00e9khez adt\u00e1k az arcukat. N\u00e9zz\u00fck, hogyan jav\u00edthatja ez a h\u00e9tk\u00f6znapi h\u00e1ztart\u00e1si cikk a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyed, \u00e9s hogyan \u00e9rdemes haszn\u00e1lni.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Hogyan seg\u00edt pontosan a sz\u00f3dabikarb\u00f3na?<\/strong><\/h2>\n<p>A sz\u00f3dabikarb\u00f3na, m\u00e1s n\u00e9ven n\u00e1trium-bikarbon\u00e1t pufferanyagk\u00e9nt m\u0171k\u00f6dik, amely seg\u00edt semleges\u00edteni az izmokban edz\u00e9s sor\u00e1n felhalmoz\u00f3d\u00f3 savakat. Intenz\u00edv edz\u00e9s sor\u00e1n az izmok tejsavat termelnek, ami f\u00e1radts\u00e1ghoz \u00e9s a teljes\u00edtm\u00e9ny cs\u00f6kken\u00e9s\u00e9hez vezethet. A sz\u00f3dabikarb\u00f3na seg\u00edt cs\u00f6kkenteni ezt a felhalmoz\u00f3d\u00e1st az\u00e1ltal, hogy n\u00f6veli az izmok pH-szintj\u00e9t, \u00edgy a ker\u00e9kp\u00e1rosok hosszabb ideig k\u00e9pesek az er\u0151kifejt\u00e9sre. Azt is kimutatt\u00e1k, hogy a sz\u00f3dabikarb\u00f3na jav\u00edtja az izom\u00f6sszeh\u00faz\u00f3d\u00e1st \u00e9s n\u00f6veli az izmok rendelkez\u00e9s\u00e9re \u00e1ll\u00f3 energiamennyis\u00e9get. Mindezek egy\u00fcttesen j\u00e1rulnak hozz\u00e1 a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9ny n\u00f6vel\u00e9s\u00e9hez.<\/p>\n<div class=\"embed-controller-wrapper\">\n<blockquote class=\"twitter-tweet\" data-width=\"500\" data-dnt=\"true\">\n<p lang=\"en\" dir=\"ltr\">New product alert  -&gt; <a href=\"https:\/\/twitter.com\/MaurtenOfficial?ref_src=twsrc%5Etfw\">@MaurtenOfficial<\/a> Bicarb System\ud83d\udea8 <\/p>\n<p>Let&#39;s find out what <a href=\"https:\/\/twitter.com\/rogla?ref_src=twsrc%5Etfw\">@rogla<\/a> thinks about <a href=\"https:\/\/twitter.com\/hashtag\/maurten?src=hash&amp;ref_src=twsrc%5Etfw\">#maurten<\/a> Bicarb\ud83c\udfa5 <a href=\"https:\/\/t.co\/0fI0L6jXc7\">pic.twitter.com\/0fI0L6jXc7<\/a><\/p>\n<p>&mdash; Team Visma | Lease a Bike (@vismaleaseabike) <a href=\"https:\/\/twitter.com\/vismaleaseabike\/status\/1630250918217408512?ref_src=twsrc%5Etfw\">February 27, 2023<\/a><\/p><\/blockquote>\n<p><script async data-src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><\/div>\n<h2><strong>Tudom\u00e1nyosan bizony\u00edtott a sz\u00f3dabikarb\u00f3na j\u00f3t\u00e9kony hat\u00e1sa?<\/strong><\/h2>\n<p>Egy 2022-ben k\u00e9sz\u00fclt, 158 tanulm\u00e1nyt tartalmaz\u00f3 metaanal\u00edzis kimutatta, hogy a n\u00e1trium-bikarbon\u00e1t kis m\u00e9rt\u00e9kben val\u00f3ban jav\u00edtja a teljes\u00edtm\u00e9nyt. A hat\u00e1s m\u00e9rt\u00e9ke azonban az edz\u00e9s id\u0151tartam\u00e1t\u00f3l f\u00fcgg.<\/p>\n<ul>\n<li><strong>30 m\u00e1sodpercn\u00e9l kevesebb<\/strong> ideig fenntartott mozg\u00e1s sor\u00e1n a sz\u00f3dabikarb\u00f3na nem volt hat\u00e1ssal a teljes\u00edtm\u00e9nyre.<\/li>\n<li>A <strong>30 m\u00e1sodperct\u0151l 10 perc hossz\u00fas\u00e1gig<\/strong> terjed\u0151 mozg\u00e1sform\u00e1k eset\u00e9ben \u00e9szlelt\u00e9k a legnagyobb hat\u00e1st. Ilyen volt p\u00e9ld\u00e1ul a 200-400 m-es \u00fasz\u00e1s, a 4 km-es id\u0151m\u00e9r\u0151 ker\u00e9kp\u00e1roz\u00e1s, a 2000 m-es evez\u00e9s vagy a 800-1500 m-es fut\u00e1s.<\/li>\n<li><strong>10 perc felett<\/strong> a sz\u00f3dabikarb\u00f3na j\u00f3t\u00e9kony hat\u00e1sa kisebb volt. Ez val\u00f3sz\u00edn\u0171leg az id\u0151k\u00f6z\u00f6nk\u00e9nt beiktatott, nagyobb intenzit\u00e1s\u00fa szakaszoknak volt k\u00f6sz\u00f6nhet\u0151, melyeket legink\u00e1bb az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k gyakorolnak.<\/li>\n<\/ul>\n<p>Egy sz\u00f6kev\u00e9ny utol\u00e9r\u00e9se, egy ellenf\u00e9l megel\u0151z\u00e9se vagy a c\u00e9lba sprintel\u00e9s mind olyan helyzetek, ahol l\u00e9tfontoss\u00e1g\u00fa a teljes\u00edtm\u00e9ny. A tanulm\u00e1ny szerz\u0151i azt felt\u00e9telezik, hogy a n\u00e1trium-bikarbon\u00e1t m\u00e9g az ilyen \u00e1ll\u00f3k\u00e9pess\u00e9gi versenyeken is seg\u00edt. S\u0151t, azt is elmondt\u00e1k, hogy a sz\u00f3dabikarb\u00f3na az olyan csapatsportokban is hasznos lehet, ahol a k\u00f6zel maxim\u00e1lis er\u0151kifejt\u00e9seket r\u00f6vid regener\u00e1ci\u00f3s id\u0151szakokkal v\u00e9gzik. Ilyen t\u00f6rt\u00e9nik t\u00f6bbek k\u00f6z\u00f6tt a 100-200 m\u00e9teres sprinterekn\u00e9l.<\/p>\n<h2><strong>Mikor \u00e9s mennyi n\u00e1trium-bikarbon\u00e1tot kell bevinned?<\/strong><\/h2>\n<p>Tests\u00falyod minden kilogrammja ut\u00e1n 300 mg sz\u00f3dabikarb\u00f3n\u00e1t \u00e9rdemes bevinned. Ez azt jelenti, hogy egy \u00e1tlagos 75 kg-os ker\u00e9kp\u00e1rosnak 22,5 grammot kellene fogyasztania ebb\u0151l a rendk\u00edv\u00fcl s\u00f3s porb\u00f3l. A legjobb, ha ink\u00e1bb kapszula form\u00e1j\u00e1ban nyeled le, hogy elker\u00fcld a kellemetlen \u00edzt. De azt is megteheted, hogy \u00f6sszekevered valami \u00edzesebb folyad\u00e9kkal, vagy olyan term\u00e9keket v\u00e1s\u00e1rolsz a Maurten c\u00e9gt\u0151l, mint amilyeneket a Jumbo-Visma versenyz\u0151i is haszn\u00e1lnak. Az \u00e9trendkieg\u00e9sz\u00edt\u0151t a verseny vagy edz\u00e9s el\u0151tt 1-3 \u00f3r\u00e1val b\u00e1rmikor beveheted, mivel t\u00f6bb \u00f3r\u00e1n kereszt\u00fcl akt\u00edv marad a v\u00e9rben.<\/p>\n<h2><strong>\u00d3vatosan, lehetnek mell\u00e9khat\u00e1sok!<\/strong><\/h2>\n<p>A sz\u00f3dabikarb\u00f3na t\u00falz\u00e1sba vitt fogyaszt\u00e1sa igen kellemetlen mell\u00e9khat\u00e1sokkal j\u00e1rhat. \u00cdme egy lista a leggyakoribbakr\u00f3l:<\/p>\n<ul>\n<li>Puffad\u00e1s<\/li>\n<li>Hasi f\u00e1jdalom<\/li>\n<li>H\u00e1nyinger<\/li>\n<li>H\u00e1ny\u00e1s<\/li>\n<li>Hasmen\u00e9s<\/li>\n<\/ul>\n<p>Van azonban n\u00e9h\u00e1ny strat\u00e9gia, mellyel cs\u00f6kkenthet\u0151 ezen mell\u00e9khat\u00e1sok kialakul\u00e1s\u00e1nak es\u00e9lye. A legt\u00f6bb sportol\u00f3nak az v\u00e1lik be a legjobban, ha a sz\u00f3dabikarb\u00f3n\u00e1t sz\u00e9nhidr\u00e1tban gazdag \u00e9tellel egy\u00fctt viszik be. Emellett a kapszul\u00e1kat r\u00e9szes\u00edtik el\u0151nyben, az italokkal szemben. Persze mindenki m\u00e1sk\u00e9pp reag\u00e1l, ez\u00e9rt fontos, hogy edz\u00e9s k\u00f6zben teszteld a k\u00fcl\u00f6nb\u00f6z\u0151 mennyis\u00e9geket \u00e9s adagol\u00e1si technik\u00e1kat, miel\u0151tt egy verseny alkalm\u00e1val \u00e9lesben is haszn\u00e1ln\u00e1d ezt az \u00e9trendkieg\u00e9sz\u00edt\u0151t.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00dagy t\u0171nik, a sz\u00f3dabikarb\u00f3na \u00fajra kezd n\u00e9pszer\u0171v\u00e9 v\u00e1lni, mint korszer\u0171 \u00e9s k\u00f6telez\u0151 jelleg\u0171 \u00e9trendkieg\u00e9sz\u00edt\u0151. A profi versenyz\u0151k m\u00e1r \u00e9vek \u00f3ta [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan haszn\u00e1ld a sz\u00f3dabikarb\u00f3n\u00e1t teljes\u00edtm\u00e9nyfokoz\u00f3k\u00e9nt?<\/title>\n<meta name=\"description\" content=\"\u00dagy t\u0171nik, a sz\u00f3dabikarb\u00f3na \u00fajra kezd n\u00e9pszer\u0171v\u00e9 v\u00e1lni, mint korszer\u0171 \u00e9s k\u00f6telez\u0151 jelleg\u0171 \u00e9trendkieg\u00e9sz\u00edt\u0151. A profi versenyz\u0151k m\u00e1r \u00e9vek \u00f3ta haszn\u00e1lj\u00e1k, de a ker\u00e9kp\u00e1ros vil\u00e1g csak akkor figyelt fel r\u00e1 igaz\u00e1n, mikor a Jumbo-Visma versenyz\u0151i, Primo\u017e Rogli\u010d \u00e9s Wout van Aert egy sz\u00f3dabikarb\u00f3na alap\u00fa term\u00e9khez adt\u00e1k az arcukat. N\u00e9zz\u00fck, hogyan jav\u00edthatja ez a h\u00e9tk\u00f6znapi h\u00e1ztart\u00e1si cikk a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyed, \u00e9s hogyan \u00e9rdemes haszn\u00e1lni.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-hasznald-a-szodabikarbonat-teljesitmenyfokozokent\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan haszn\u00e1ld a sz\u00f3dabikarb\u00f3n\u00e1t teljes\u00edtm\u00e9nyfokoz\u00f3k\u00e9nt?\" \/>\n<meta property=\"og:description\" content=\"\u00dagy t\u0171nik, a sz\u00f3dabikarb\u00f3na \u00fajra kezd n\u00e9pszer\u0171v\u00e9 v\u00e1lni, mint korszer\u0171 \u00e9s k\u00f6telez\u0151 jelleg\u0171 \u00e9trendkieg\u00e9sz\u00edt\u0151. A profi versenyz\u0151k m\u00e1r \u00e9vek \u00f3ta haszn\u00e1lj\u00e1k, de a ker\u00e9kp\u00e1ros vil\u00e1g csak akkor figyelt fel r\u00e1 igaz\u00e1n, mikor a Jumbo-Visma versenyz\u0151i, Primo\u017e Rogli\u010d \u00e9s Wout van Aert egy sz\u00f3dabikarb\u00f3na alap\u00fa term\u00e9khez adt\u00e1k az arcukat. 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