{"id":18997,"date":"2025-04-29T08:00:45","date_gmt":"2025-04-29T06:00:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=18997"},"modified":"2025-04-22T15:10:53","modified_gmt":"2025-04-22T13:10:53","slug":"szenhidratbevitel-szamit-a-testsuly","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szenhidratbevitel-szamit-a-testsuly\/","title":{"rendered":"Sz\u00e9nhidr\u00e1tbevitel \u2013 Sz\u00e1m\u00edt a tests\u00faly?"},"content":{"rendered":"<p><b>A legt\u00f6bb ker\u00e9kp\u00e1ros tudja, hogy a sz\u00e9nhidr\u00e1tok alapvet\u0151 \u00fczemanyagnak sz\u00e1m\u00edtanak. A napi sz\u00e9nhidr\u00e1tbevitel-aj\u00e1nl\u00e1sok jellemz\u0151en a tests\u00faly alapj\u00e1n vannak meghat\u00e1rozva \u2013 k\u00f6zepes edz\u00e9snapokon nagyj\u00e1b\u00f3l 5 gramm\/testt\u00f6meg-kilogramm, versenynapokon ak\u00e1r 12 gramm\/kilogramm is lehet. Viszont ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n aj\u00e1nlott sz\u00e9nhidr\u00e1tfogyaszt\u00e1st \u00e1ltal\u00e1ban gramm\/\u00f3ra \u00e9rt\u00e9kben adj\u00e1k meg, f\u00fcggetlen\u00fcl a tests\u00falyt\u00f3l.<\/b><\/p>\n<p><!--more--><\/p>\n<h2><b>Sz\u00e9nhidr\u00e1tbevitel a bring\u00e1n<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A bring\u00e1z\u00e1s k\u00f6zbeni sz\u00e9nhidr\u00e1tfogyaszt\u00e1sra vonatkoz\u00f3 aj\u00e1nl\u00e1s \u00e1ltal\u00e1ban legfeljebb 60 gramm\/\u00f3ra, ha csak gl\u00fck\u00f3zt visz\u00fcnk be, vagy ak\u00e1r 90 gramm\/\u00f3ra, ha kombin\u00e1lt sz\u00e9nhidr\u00e1tokat (p\u00e9ld\u00e1ul gl\u00fck\u00f3zt \u00e9s frukt\u00f3zt) haszn\u00e1lunk. Ez azon kutat\u00e1sokon alapul, amelyek kimutatt\u00e1k, hogy a sportol\u00f3k t\u00f6bbs\u00e9ge \u2013 f\u00fcggetlen\u00fcl a testt\u00f6meg\u00fckt\u0151l \u2013 nagyj\u00e1b\u00f3l ugyanannyi gl\u00fck\u00f3zt k\u00e9pes oxid\u00e1lni \u00f3r\u00e1nk\u00e9nt: k\u00f6r\u00fclbel\u00fcl 60 grammot. A testm\u00e9retbeli k\u00fcl\u00f6nbs\u00e9gek elhanyagolhat\u00f3nak vagy irrelev\u00e1nsnak t\u0171ntek.<\/span><\/p>\n<h2><b>Egy \u00faj tanulm\u00e1ny figyelembe venn\u00e9 a tests\u00falyt<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A k\u00f6zelm\u00faltban azonban <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39332815\/\"><span style=\"font-weight: 400;\">a kutat\u00f3k \u00fajra el\u0151vett\u00e9k ezt a k\u00e9rd\u00e9st<\/span><\/a><span style=\"font-weight: 400;\">: ez\u00fattal azt javasolt\u00e1k, hogy az aj\u00e1nl\u00e1sokat a testt\u00f6meg figyelembev\u00e9tel\u00e9vel alak\u00edtsuk ki. \u00c9rvel\u00e9s\u00fck logikusnak t\u0171nik: egy nehezebb sportol\u00f3 t\u00f6bb energi\u00e1t haszn\u00e1l, \u00edgy val\u00f3sz\u00edn\u0171leg t\u00f6bb bevitt sz\u00e9nhidr\u00e1tot is oxid\u00e1l. A kutat\u00e1s sor\u00e1n k\u00fcl\u00f6nb\u00f6z\u0151 testalkat\u00fa ker\u00e9kp\u00e1rosok \u00f3r\u00e1nk\u00e9nt 90 gramm gl\u00fck\u00f3zt fogyasztottak. Az eredm\u00e9nyek szerint a nehezebb sportol\u00f3k val\u00f3ban t\u00f6bb sz\u00e9nhidr\u00e1tot oxid\u00e1ltak, mint a k\u00f6nnyebbek \u2013 ez arra utalhat, hogy \u00e9rdemes a tests\u00faly alapj\u00e1n meghat\u00e1rozni az aj\u00e1nlott mennyis\u00e9get.<\/span><\/p>\n<figure id=\"attachment_16224\" aria-describedby=\"caption-attachment-16224\" style=\"width: 990px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16224 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR.jpg\" alt=\"Pasta Bowl\" width=\"990\" height=\"660\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR.jpg 990w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR-272x182.jpg 272w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/a><figcaption id=\"caption-attachment-16224\" class=\"wp-caption-text\">A legt\u00f6bb ker\u00e9kp\u00e1ros tudja, hogy a sz\u00e9nhidr\u00e1tok alapvet\u0151 \u00fczemanyagnak sz\u00e1m\u00edtanak. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><b>Mit mondanak az adatok?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Azonban ez <\/span><a href=\"https:\/\/www.mysportscience.com\/post\/carbohydrate-recommendations-relative-to-body-weight\"><span style=\"font-weight: 400;\">az \u00faj tanulm\u00e1ny<\/span><\/a><span style=\"font-weight: 400;\"> m\u00e9gsem annyira egy\u00e9rtelm\u0171. Asker Jeukendrup, neves sportt\u00e1pl\u00e1lkoz\u00e1si szak\u00e9rt\u0151, a blogj\u00e1n t\u00f6bb probl\u00e9m\u00e1t is kiemelt a kutat\u00e1s \u00e9rtelmez\u00e9s\u00e9vel kapcsolatban:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A tests\u00faly \u00e9s az oxid\u00e1ci\u00f3 k\u00f6zti korrel\u00e1ci\u00f3 n\u00e9h\u00e1ny sz\u00e9ls\u0151s\u00e9ges adatpontra \u00e9p\u00fclt. Voltak bring\u00e1sok, akik l\u00e1tsz\u00f3lag t\u00f6bb sz\u00e9nhidr\u00e1tot oxid\u00e1ltak, mint amennyit bevittek. Ha ezeket az extr\u00e9m \u00e9rt\u00e9keket kisz\u0171rt\u00e9k, a korrel\u00e1ci\u00f3 gyakorlatilag megsz\u0171nt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A tanulm\u00e1ny csak gl\u00fck\u00f3zt haszn\u00e1lt. M\u00e1rpedig tudjuk, hogy a gl\u00fck\u00f3z-frukt\u00f3z kombin\u00e1ci\u00f3 jelent\u0151sen n\u00f6veli az oxid\u00e1ci\u00f3s r\u00e1t\u00e1t \u2013 ez pedig befoly\u00e1solhatja, hogy a tests\u00faly hogyan hat az eredm\u00e9nyekre.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A val\u00f3s\u00e1gban sok elit sportol\u00f3 \u2013 k\u00f6zt\u00fck k\u00f6nnyebb testalkat\u00faak is \u2013 k\u00e9pes a maxim\u00e1lis sz\u00e9nhidr\u00e1t-oxid\u00e1ci\u00f3ra.<\/span>&nbsp;<\/li>\n<\/ul>\n<h2><b>Gyakorlati tan\u00e1csok ker\u00e9kp\u00e1rosoknak<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A tanulm\u00e1ny alapj\u00e1n nem lehet egy\u00e9rtelm\u0171 k\u00f6vetkeztet\u00e9st levonni a bring\u00e1sok sz\u00e1m\u00e1ra. Egyr\u00e9szt a fent eml\u00edtett probl\u00e9m\u00e1k miatt, m\u00e1sr\u00e9szt az\u00e9rt, mert az egy\u00e9ni k\u00fcl\u00f6nbs\u00e9gek a sz\u00e9nhidr\u00e1tbevitelre adott v\u00e1laszokban \u00f3ri\u00e1siak lehetnek. Ezek nemcsak a tests\u00falyt\u00f3l f\u00fcggenek, hanem a b\u00e9lrendszer toleranci\u00e1j\u00e1t\u00f3l, az edzetts\u00e9gi m\u00faltt\u00f3l \u00e9s a megszokott \u00e9trendt\u0151l is.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ez azt mutatja, hogy egyetlen \u201etuti\u201d k\u00e9plet k\u00f6vet\u00e9se ritk\u00e1n hozza a legjobb eredm\u00e9nyt a val\u00f3s\u00e1gban. Mindig az a c\u00e9l, hogy megtal\u00e1ljuk az egy\u00e9ni optim\u00e1lis sz\u00e9nhidr\u00e1tbevitelt. Az \u00e1ltal\u00e1nos aj\u00e1nl\u00e1sok \u2013 60\u201390 gramm\/\u00f3ra, a bevitt sz\u00e9nhidr\u00e1t t\u00edpus\u00e1t\u00f3l f\u00fcgg\u0151en \u2013 tov\u00e1bbra is j\u00f3 kiindul\u00f3pontot jelentenek. Onnan pedig m\u00e1r \u201ea b\u00e9l edz\u00e9se\u201d a kulcs ahhoz, hogy a lehet\u0151 legt\u00f6bb sz\u00e9nhidr\u00e1tot tudjuk hasznos\u00edtani mozg\u00e1s k\u00f6zben.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A legt\u00f6bb ker\u00e9kp\u00e1ros tudja, hogy a sz\u00e9nhidr\u00e1tok alapvet\u0151 \u00fczemanyagnak sz\u00e1m\u00edtanak. A napi sz\u00e9nhidr\u00e1tbevitel-aj\u00e1nl\u00e1sok jellemz\u0151en a tests\u00faly alapj\u00e1n vannak meghat\u00e1rozva \u2013 [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":18999,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-18997","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>Sz\u00e9nhidr\u00e1tbevitel \u2013 Sz\u00e1m\u00edt a tests\u00faly?<\/title>\n<meta name=\"description\" content=\"A legt\u00f6bb ker\u00e9kp\u00e1ros tudja, hogy a sz\u00e9nhidr\u00e1tok alapvet\u0151 \u00fczemanyagnak sz\u00e1m\u00edtanak. A napi sz\u00e9nhidr\u00e1tbevitel-aj\u00e1nl\u00e1sok jellemz\u0151en a tests\u00faly alapj\u00e1n vannak meghat\u00e1rozva \u2013 k\u00f6zepes edz\u00e9snapokon nagyj\u00e1b\u00f3l 5 gramm\/testt\u00f6meg-kilogramm, versenynapokon ak\u00e1r 12 gramm\/kilogramm is lehet. 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A napi sz\u00e9nhidr\u00e1tbevitel-aj\u00e1nl\u00e1sok jellemz\u0151en a tests\u00faly alapj\u00e1n vannak meghat\u00e1rozva \u2013 k\u00f6zepes edz\u00e9snapokon nagyj\u00e1b\u00f3l 5 gramm\/testt\u00f6meg-kilogramm, versenynapokon ak\u00e1r 12 gramm\/kilogramm is lehet. Viszont ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n aj\u00e1nlott sz\u00e9nhidr\u00e1tfogyaszt\u00e1st \u00e1ltal\u00e1ban gramm\/\u00f3ra \u00e9rt\u00e9kben adj\u00e1k meg, f\u00fcggetlen\u00fcl a tests\u00falyt\u00f3l.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szenhidratbevitel-szamit-a-testsuly\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-29T06:00:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2025\/04\/Spaghetti-profimedia-0988479639-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szenhidratbevitel-szamit-a-testsuly\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szenhidratbevitel-szamit-a-testsuly\/\",\"name\":\"Sz\u00e9nhidr\u00e1tbevitel \u2013 Sz\u00e1m\u00edt a tests\u00faly?\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szenhidratbevitel-szamit-a-testsuly\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szenhidratbevitel-szamit-a-testsuly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2025\/04\/Spaghetti-profimedia-0988479639-CVR.webp\",\"datePublished\":\"2025-04-29T06:00:45+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"A legt\u00f6bb ker\u00e9kp\u00e1ros tudja, hogy a sz\u00e9nhidr\u00e1tok alapvet\u0151 \u00fczemanyagnak sz\u00e1m\u00edtanak. 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