{"id":12175,"date":"2021-09-29T17:17:14","date_gmt":"2021-09-29T17:17:14","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=12175"},"modified":"2021-09-29T17:17:14","modified_gmt":"2021-09-29T17:17:14","slug":"dieta-keto-a-jazda-na-rowerze","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2021\/09\/29\/dieta-keto-a-jazda-na-rowerze\/","title":{"rendered":"Dieta keto a jazda na rowerze"},"content":{"rendered":"

Dieta ketonowa to nie tylko odchudzanie bez wysi\u0142ku i nieko\u0144cz\u0105ca si\u0119 wytrzyma\u0142o\u015b\u0107. Ma ona swoje wady i mo\u017ce by\u0107 trudna do utrzymania. Rozwa\u017cmy plusy i minusy, aby zobaczy\u0107, jaki typ kolarza powinien wypr\u00f3bowa\u0107 t\u0119 diet\u0119, a kto powinien trzyma\u0107 si\u0119 od niej z daleka.<\/strong><\/p>\n

Zacznijmy od wyliczenia g\u0142\u00f3wnych wyzwa\u0144, jakie keto stawia przed rowerzystami. To okre\u015bli, w jaki spos\u00f3b mo\u017cna j\u0105 skutecznie wykorzysta\u0107 w kolarstwie.<\/p>\n

Tracisz troch\u0119 maksymalnej wydajno\u015bci<\/strong><\/h2>\n

Badania wykaza\u0142y<\/u><\/a>, \u017ce nawet je\u015bli spalasz znacznie wi\u0119cej t\u0142uszczu na diecie keto, to potrzebujesz te\u017c wi\u0119cej tlenu, aby go spali\u0107, a Twoja wydajno\u015b\u0107 \u0107wicze\u0144 pogarsza si\u0119. Ponadto zdolno\u015b\u0107 do wykorzystania w\u0119glowodan\u00f3w jest zmniejszona w wyniku adaptacji t\u0142uszczu. To kompromis: lepiej \u0107wiczysz na t\u0142uszczu z nisk\u0105 lub \u015bredni\u0105 intensywno\u015bci\u0105, ale tracisz troch\u0119 zdolno\u015bci do \u0107wicze\u0144 na cukrze przy bardzo wysokiej intensywno\u015bci.<\/p>\n

\"Keto
Wi\u0119kszo\u015b\u0107 os\u00f3b na keto utrzymuje poni\u017cej 50 g w\u0119glowodan\u00f3w dziennie, co bardzo r\u00f3\u017cni si\u0119 od zwyk\u0142ych 300\u2013500 g w\u0119glowodan\u00f3w, kt\u00f3re zjada\u0142by przeci\u0119tny rowerzysta na diecie wysokow\u0119glowodanowej.<\/figcaption><\/figure>\n

Twoje treningi i wy\u015bcigi mog\u0105 by\u0107 zagro\u017cone<\/strong><\/h2>\n

Kiedy lepiej spalasz t\u0142uszcz, \u0142atwiej jest robi\u0107 d\u0142ugie, stabilne przeja\u017cd\u017cki. Ale wi\u0119kszo\u015b\u0107 dobrych plan\u00f3w treningowych<\/u><\/a> obejmuje r\u00f3wnie\u017c takie rzeczy jak interwa\u0142y progowe i praca nad szybko\u015bci\u0105. Te rodzaje trening\u00f3w s\u0105 bardzo intensywne, a zdolno\u015b\u0107 do wykonywania ich na keto jest bardzo ograniczona.<\/p>\n

Podobnie dieta keto mo\u017ce wp\u0142ywa\u0107 na Twoje zdolno\u015bci wy\u015bcigowe. Kiedy jedziesz po p\u0142askich nawierzchniach w \u015brodku peletonu, jest w porz\u0105dku, ale je\u015bli chodzi o mocne peda\u0142owanie, reagowanie na atak lub sprint do mety, nie b\u0119dziesz mie\u0107 takiej wydajno\u015bci jak przy diecie w\u0119glowodanowej.<\/p>\n

\"Salmon\"
Keto sprawia, \u017ce \u200b\u200borganizm jest znacznie wydajniejszy w spalaniu t\u0142uszczu.<\/figcaption><\/figure>\n

Pozostanie na diecie keto mo\u017ce by\u0107 wyzwaniem<\/strong><\/h2>\n

Keto to bardzo restrykcyjna dieta. Ograniczenie w\u0119glowodan\u00f3w do mniej ni\u017c 50 g dziennie oznacza, \u017ce \u200b\u200bnie mo\u017cesz je\u015b\u0107 \u017cadnych typowych dodatk\u00f3w: ry\u017cu, makaronu, chleba czy ziemniak\u00f3w. Musisz tak\u017ce powstrzyma\u0107 si\u0119 od wszelkich s\u0142odyczy, takich jak mleczna czekolada, ciasteczka, ciasta, s\u0142odkie napoje i tak dalej. W codziennym \u017cyciu jest tak wiele pokus zwi\u0105zanych z w\u0119glowodanami, \u017ce musisz by\u0107 naprawd\u0119 zaanga\u017cowany w swoj\u0105 diet\u0119, aby na niej pozosta\u0107.<\/p>\n

Czy powiniene\u015b przej\u015b\u0107 na keto?<\/strong><\/h2>\n

To, czy wymienione powy\u017cej wady przewa\u017caj\u0105 nad korzy\u015bciami opisanymi przez nas wcze\u015bniej, zale\u017cy od cel\u00f3w, kt\u00f3re zak\u0142adasz, oraz od tego, jakim typem rowerzysty jeste\u015b.<\/p>\n

\"Keto
Wyeliminowanie w\u0119glowodan\u00f3w i cukru u\u0142atwia zmniejszenie spo\u017cycia kalorii i osi\u0105gni\u0119ciu deficytu kalorii, kt\u00f3ry jest niezb\u0119dny do utraty wagi. \u00a9 Profimedia<\/figcaption><\/figure>\n

Cele, w przypadku kt\u00f3rych keto sprzyja ich osi\u0105gni\u0119ciu:<\/p>\n

\u2013 dieta kr\u00f3tkoterminowa, aby schudn\u0105\u0107 poza sezonem,<\/p>\n

\u2013 skupienie si\u0119 na ultrawytrzyma\u0142o\u015bciowych imprezach kolarskich,<\/p>\n

\u2013 jazda na rowerze dla przyjemno\u015bci i dla utrzymania formy, przy niewielkim lub umiarkowanym wysi\u0142ku.<\/p>\n

Cele, w przypadku kt\u00f3rych keto nie sprzyja ich osi\u0105gni\u0119ciu:<\/p>\n

\u2013 chcesz intensywnie trenowa\u0107 i zmaksymalizowa\u0107 sw\u00f3j potencja\u0142 wy\u015bcigowy,<\/p>\n

\u2013 nie radzisz sobie dobrze z restrykcyjnymi dietami,<\/p>\n

\u2013 trenujesz, aby zosta\u0107 zawodowym kolarzem.<\/p>\n

 <\/p>\n

Je\u015bli pasujesz do jednego z powy\u017cszych scenariuszy, w kt\u00f3rych dieta keto ma sens, przeczytaj nast\u0119pny artyku\u0142, w kt\u00f3rym omawiamy przyk\u0142adowy plan posi\u0142k\u00f3w na start. Je\u015bli Twoje cele s\u0105 inne, to periodyzacja w\u0119glowodan\u00f3w b\u0119dzie prawdopodobnie lepszym wyborem. Przeczytaj nasz artyku\u0142 na ten temat<\/u><\/a>, aby dowiedzie\u0107 si\u0119 wi\u0119cej.<\/p>\n

Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Dieta ketonowa to nie tylko odchudzanie bez wysi\u0142ku i nieko\u0144cz\u0105ca si\u0119 wytrzyma\u0142o\u015b\u0107. Ma ona swoje wady i mo\u017ce by\u0107 trudna […]<\/p>\n","protected":false},"author":153,"featured_media":12176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-12175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"\nDieta keto a jazda na rowerze - \u0160koda We Love Cycling - Poland<\/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\/pl\/2021\/09\/29\/dieta-keto-a-jazda-na-rowerze\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta keto a jazda na rowerze\" \/>\n<meta property=\"og:description\" content=\"Dieta ketonowa to nie tylko odchudzanie bez wysi\u0142ku i nieko\u0144cz\u0105ca si\u0119 wytrzyma\u0142o\u015b\u0107. 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