{"id":5176,"date":"2019-10-04T08:00:24","date_gmt":"2019-10-04T07:00:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=5176"},"modified":"2019-09-27T13:45:39","modified_gmt":"2019-09-27T12:45:39","slug":"sportolokent-tulelni-az-irodaban-a-taplalkozas-kezbentartasa","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sportolokent-tulelni-az-irodaban-a-taplalkozas-kezbentartasa\/","title":{"rendered":"Sportol\u00f3k\u00e9nt t\u00fal\u00e9lni az irod\u00e1ban &#8211; A t\u00e1pl\u00e1lkoz\u00e1s k\u00e9zbentart\u00e1sa"},"content":{"rendered":"<p><strong>Akt\u00edv bring\u00e1sk\u00e9nt t\u00f6bb kih\u00edv\u00e1ssal is sz\u00e1molnod kell, ha irodai munk\u00e1t v\u00e9gzel. Az egyik legnagyobb az \u00e9trended betart\u00e1sa. Tudod hogy van ez, reggelire csak egy k\u00e1v\u00e9, valami gyors kaja eb\u00e9dre \u00e9s v\u00e9gtelen sz\u00e1m\u00fa sz\u00fclinapi torta, automat\u00e1s \u00e9dess\u00e9g \u00e9s cukros \u00fcd\u00edt\u0151ital. Ha nem tartod k\u00e9zben a t\u00e1pl\u00e1lkoz\u00e1sod a munkahelyeden, akkor k\u00f6nnyed\u00e9n felk\u00faszhat n\u00e9mi t\u00fals\u00faly a bring\u00e1dra a k\u00f6zelj\u00f6v\u0151ben.<\/strong><!--more--><\/p>\n<h2><strong>Kezdd egy t\u00e1pl\u00e1l\u00f3 reggelivel<\/strong><\/h2>\n<p>Sokkal nagyobb es\u00e9llyel fogsz helyesen t\u00e1pl\u00e1lkozni napk\u00f6zben, ha egy t\u00e1pl\u00e1l\u00f3 reggelivel ind\u00edtod a napot. Koncentr\u00e1lj reggel a megfelel\u0151 protein forr\u00e1s \u00e9s a lassan felsz\u00edv\u00f3d\u00f3 energi\u00e1k bevitel\u00e9re, k\u00fcl\u00f6n\u00f6sen, ha edzel munka el\u0151tt vagy bring\u00e1val m\u00e9sz dolgozni. Egy omlett k\u00e9t toj\u00e1sb\u00f3l zabk\u00e1s\u00e1val \u00e9s gy\u00fcm\u00f6lcs\u00f6kkel kiv\u00e1l\u00f3 v\u00e1laszt\u00e1s, ami ell\u00e1tja a testedet mindennel, amire sz\u00fcks\u00e9ge van reggel. Ha nincs id\u0151d otthon megenni a reggelit, pr\u00f3b\u00e1ld meg elvinni magaddal munk\u00e1ba.<\/p>\n<lite-youtube videoid=c9lTjsZA91s params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/c9lTjsZA91s\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Vidd magaddal az eb\u00e9ded<\/strong><\/h2>\n<p>Az eb\u00e9did\u0151 egy m\u00e1sik alkalom arra, hogy az \u00e9tkez\u00e9sed felboruljon. Ha viszed magaddal az eb\u00e9dedet, nem fogsz k\u00eds\u00e9rt\u00e9sbe esni a kedvenc \u00e9ttermed k\u00edn\u00e1lta lehet\u0151s\u00e9gekt\u0151l. Akkor is rendes eb\u00e9det fogsz enni, ha rohan\u00e1sban vagy. \u00c1m ami a legl\u00e9nyegesebb, hogy az eb\u00e9did\u0151det el\u0151fordulhat, hogy egy gyors edz\u00e9s beiktat\u00e1s\u00e1ra akarod haszn\u00e1lni. Ez\u00e9rt h\u00e1t nagyon fontos, hogy k\u00e9szen v\u00e1rjon az eb\u00e9ded az asztalodon, amikor visszat\u00e9rsz az edz\u00e9sb\u0151l.<\/p>\n<h2><strong>Tankolj fel eg\u00e9szs\u00e9ges nasib\u00f3l<\/strong><\/h2>\n<p>Tal\u00e1n a nassol\u00e1st a legnehezebb kord\u00e1ban tartani munka k\u00f6zben. Vigy\u00e9l magaddal eg\u00e9szs\u00e9ges nasikat! Ez lehet \u00e9tcsoki vagy proteinszelet, de a magok is j\u00f3 v\u00e1laszt\u00e1snak bizonyulnak.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BRTTmAhFKEb\/?utm_source=ig_embed<\/p>\n<h2><strong>Ker\u00fcld a cukros \u00fcd\u00edt\u0151ket<\/strong><\/h2>\n<p>Egy m\u00e1sik dolog, amit bring\u00e1z\u00e1s k\u00f6zben \u00e9rdemes fogyasztanod, \u00e1m az irod\u00e1ban nem, azok a cukros \u00fcd\u00edt\u0151k. A nyeregben \u00fclve gyorsan felsz\u00edv\u00f3d\u00f3 cukrokra van sz\u00fcks\u00e9ged, hogy fenn tudd tartani a magas intenzit\u00e1s\u00fa teker\u00e9st, de az irod\u00e1ban jobban j\u00e1rsz, ha a lassabban felsz\u00edv\u00f3d\u00f3 energiaforr\u00e1sok mellett d\u00f6ntesz. Ha csak \u00fcl\u0151munk\u00e1t v\u00e9gzel, akkor jobb v\u00e1laszt\u00e1s a v\u00edz, a sima vagy a bubor\u00e9kos is remek megold\u00e1s, illetve a k\u00fcl\u00f6nb\u00f6z\u0151 te\u00e1k vagy k\u00e1v\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Akt\u00edv bring\u00e1sk\u00e9nt t\u00f6bb kih\u00edv\u00e1ssal is sz\u00e1molnod kell, ha irodai munk\u00e1t v\u00e9gzel. Az egyik legnagyobb az \u00e9trended betart\u00e1sa. Tudod hogy van [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":5179,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-5176","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>Sportol\u00f3k\u00e9nt t\u00fal\u00e9lni az irod\u00e1ban - A t\u00e1pl\u00e1lkoz\u00e1s k\u00e9zbentart\u00e1sa - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\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\/sportolokent-tulelni-az-irodaban-a-taplalkozas-kezbentartasa\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportol\u00f3k\u00e9nt t\u00fal\u00e9lni az irod\u00e1ban - A t\u00e1pl\u00e1lkoz\u00e1s k\u00e9zbentart\u00e1sa\" \/>\n<meta property=\"og:description\" content=\"Akt\u00edv bring\u00e1sk\u00e9nt t\u00f6bb kih\u00edv\u00e1ssal is sz\u00e1molnod kell, ha irodai munk\u00e1t v\u00e9gzel. 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