{"id":230,"date":"2018-03-13T14:12:55","date_gmt":"2018-03-13T14:12:55","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=230"},"modified":"2018-03-13T14:12:55","modified_gmt":"2018-03-13T14:12:55","slug":"amator-versenyek-mit-egyunk-elotte-es-utana","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/amator-versenyek-mit-egyunk-elotte-es-utana\/","title":{"rendered":"Amat\u0151r versenyek \u2013 mit egy\u00fcnk el\u0151tte \u00e9s ut\u00e1na"},"content":{"rendered":"<p><strong>Szeretn\u00e9l ny\u00e1ron t\u00f6bbet versenyezni? Ha szezon el\u0151tt kem\u00e9nyen edzel, hogy form\u00e1ba hozd magad, \u00e9rdemes a t\u00e1pl\u00e1lkoz\u00e1sodon is v\u00e1ltoztatnod. Ebben a h\u00f3napban minden err\u0151l sz\u00f3l. Mit egy\u00e9l verseny el\u0151tt, hogy jobban szerepelj? Hogy t\u00f6lt\u0151dj fel, miut\u00e1n \u00e1tl\u00e9pted a c\u00e9lvonalat? V\u00e1gjunk bele, itt vannak a mi tippjeink!<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>Mit egy\u00fcnk verseny el\u0151tt?<\/strong><\/h2>\n<p>Fontos, hogy a verseny el\u0151tti t\u00e1pl\u00e1lkoz\u00e1s n\u00e9h\u00e1ny nappal a verseny el\u0151tt kezd\u0151dik. Az \u00e1tlagos amat\u0151r ker\u00e9kp\u00e1ros 500 g (2000 kcal) glikog\u00e9nt t\u00e1rol az izmaiban. A glikog\u00e9nt k\u00f6zepes \u00e9s nagy intenzit\u00e1s\u00fa energi\u00e1hoz haszn\u00e1lj\u00e1k, ez\u00e9rt fontos, hogy teljesen felt\u00f6lts\u00fck a k\u00e9szletet. Verseny el\u0151tti napokban n\u00f6velj\u00fck a sz\u00e9nhidr\u00e1t bevitelt. A verseny el\u0151tt 48 \u00f3r\u00e1val p\u00e9ld\u00e1ul kezdj\u00fcnk a tests\u00falyunknak megfelel\u0151en kilogrammonk\u00e9nt napi 8-10 g sz\u00e9nhidr\u00e1tot fogyasztani.<\/p>\n\n<p>A versenyt megel\u0151z\u0151 napokban bevitt t\u00e1pl\u00e1l\u00e9k el\u0151nyt jelent, de a teljes\u00edtm\u00e9nyt legink\u00e1bb a versenynap reggel\u00e9n elfogyasztott \u00e9telek hat\u00e1rozz\u00e1k meg. Verseny el\u0151tt k\u00f6r\u00fclbel\u00fcl 3 \u00f3r\u00e1val kell enni, hogy elker\u00fclj\u00fck a b\u00e9l-probl\u00e9m\u00e1kat, k\u00fcl\u00f6n\u00f6sen a 90 percn\u00e9l hosszabb versenyekn\u00e9l. A sorozat k\u00f6vetkez\u0151 cikk\u00e9ben arr\u00f3l lesz sz\u00f3, hogy milyen sz\u00e9nhidr\u00e1tot v\u00e1lasszunk, \u00e9s milyen t\u00e1panyagokat ker\u00fclj\u00fcnk. De v\u00e1laszt\u00e1sunkt\u00f3l f\u00fcggetlen\u00fcl gy\u0151z\u0151dj\u00fcnk meg arr\u00f3l, hogy sz\u00e1modra k\u00e9nyelmes \u00e9s m\u0171k\u00f6d\u0151 dologr\u00f3l van sz\u00f3. Fontos, hogy letesztelj\u00fck a versenynapi t\u00e1pl\u00e1lkoz\u00e1st, hogy ne \u00e9rjen meglepet\u00e9s.<\/p>\n<h2><strong>Mit egy\u00fcnk verseny ut\u00e1n?<\/strong><\/h2>\n<p>A verseny ut\u00e1ni t\u00e1pl\u00e1lkoz\u00e1st a k\u00f6vetkez\u0151 napi c\u00e9lokkal kell \u00f6sszehangolni. Ha nem vagy profi, \u00e9s kedveled a nyugalmat, akkor val\u00f3sz\u00edn\u0171leg minden rendben lesz, ha a verseny ut\u00e1n k\u00f6r\u00fclbel\u00fcl 90 perccel elfogyasztasz valamilyen k\u00f6nnyen em\u00e9szthet\u0151 gy\u00fcm\u00f6lcs\u00f6t, majd egy t\u00e1pl\u00e1l\u00f3 \u00e9telt sz\u00e9nhidr\u00e1tokkal, feh\u00e9rj\u00e9kkel, zs\u00edrral. Ha fel szeretn\u00e9d gyors\u00edtani a regener\u00e1ci\u00f3t, vagy egy t\u00f6bb etapos verseny k\u00f6zep\u00e9n vagy, akkor enn\u00e9l pontosabb tervez\u00e9sre lesz sz\u00fcks\u00e9ged.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BJKzO82h18V\/<\/p>\n<p>Egy kem\u00e9ny edz\u00e9s ut\u00e1ni kb. 30-60 perces id\u0151z\u00f3n\u00e1ban n\u00f6vekszik az izomzat kapacit\u00e1sa, hogy elnyelje \u00e9s t\u00e1rolja a t\u00e1panyagokat. Fontos, hogy a testet sz\u00e9nhidr\u00e1tokkal t\u00e1pl\u00e1ljuk, hogy a lehet\u0151 legt\u00f6bb glikog\u00e9nt tudjuk felt\u00f6lteni, valamint feh\u00e9rj\u00e9t vigy\u00fcnk be, hogy a lehet\u0151 leggyorsabban kijusson a katabolizmusb\u00f3l. A szervezet egy kem\u00e9ny edz\u00e9s ut\u00e1n \u00f3r\u00e1kban is \u00e9geti a kal\u00f3ri\u00e1t, ez\u00e9rt este iktass be egy m\u00e1sodik vacsor\u00e1t. Ha nem vagyunk biztosak abban, hogy az \u00e9tel vagy a turmix megfelel\u0151, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket, amelyben \u00ednycsiklandoz\u00f3 receptet mutatunk be.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Szeretn\u00e9l ny\u00e1ron t\u00f6bbet versenyezni? Ha szezon el\u0151tt kem\u00e9nyen edzel, hogy form\u00e1ba hozd magad, \u00e9rdemes a t\u00e1pl\u00e1lkoz\u00e1sodon is v\u00e1ltoztatnod. Ebben a [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":231,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-230","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>Amat\u0151r versenyek \u2013 mit egy\u00fcnk el\u0151tte \u00e9s ut\u00e1na - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Szeretn\u00e9l ny\u00e1ron t\u00f6bbet versenyezni? 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