{"id":13446,"date":"2022-12-27T13:38:22","date_gmt":"2022-12-27T13:38:22","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=13446"},"modified":"2022-12-27T13:38:22","modified_gmt":"2022-12-27T13:38:22","slug":"zimowe-paliwo","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2022\/12\/27\/zimowe-paliwo\/","title":{"rendered":"Zimowe paliwo"},"content":{"rendered":"

Jak mo\u017cna si\u0119 spodziewa\u0107, jazda na rowerze w zimie wymaga inne\u00adgo paliwa dla organizmu ni\u017c podczas umiarkowanej pogody. Przede wszystkim b\u0119dziesz potrzebowa\u0107 wi\u0119cej kalorii i mniej p\u0142yn\u00f3w, poniewa\u017c b\u0119dziesz si\u0119 mniej poci\u0107, a zatem stracisz niedu\u017co wody. Czeka Ci\u0119 za to wi\u0119kszy wysi\u0142ek, bo na mrozie cia\u0142o spala kalorie tylko po to, \u017ceby utrzyma\u0107 ciep\u0142o, nawet je\u015bli pozostajesz bez ruchu. Nadal musisz jednak przestrzega\u0107 z\u0142otej zasady nawodnienia: pij, gdy czujesz pragnienie. A zim\u0105 trzeba pi\u0107 co\u015b ciep\u0142ego.<\/strong><\/p>\n

Zapewne nie brzmi to jak jaka\u015b wielka nowo\u015b\u0107. Ale czy wiesz, \u017ce je\u015bli planujesz poje\u017adzi\u0107 w ch\u0142odn\u0105 grudniow\u0105 sobot\u0119, powiniene\u015b zje\u015b\u0107 \u015bniadanie, kt\u00f3re dobrze przygotuje Ci\u0119 do wyt\u0119\u017conego wysi\u0142ku na mrozie? Poranny posi\u0142ek sk\u0142adaj\u0105cy si\u0119 g\u0142\u00f3wnie z w\u0119glowodan\u00f3w z odrobin\u0105 bia\u0142ka, spo\u017cyty na kilka godzin przed wyruszeniem w drog\u0119 bardzo dobrze Ci zrobi. Polecamy pe\u0142noziarniste pieczywo lub bajgle, muesli lub p\u0142atki owsiane oraz\u00a0niet\u0142usty\u00a0jogurt grecki lub jajko (na mi\u0119kko b\u0105d\u017a na twardo, nigdy sma\u017cone) jako \u017ar\u00f3d\u0142o bia\u0142ka. Wszystko to popij \u015bwie\u017co wyciskanym sokiem owocowym lub jagodowym smoothie.<\/p>\n

Koniecznie unikaj t\u0142ustych pokarm\u00f3w (spr\u00f3buj posmarowa\u0107 pieczywo margaryn\u0105 zamiast mas\u0142em i bezwzgl\u0119dnie powstrzymaj si\u0119 od jedzenia bekonu i w\u0119dlin), a tak\u017ce wszystkich innych ci\u0119\u017ckostrawnych produkt\u00f3w, kt\u00f3re tylko Ci\u0119 spowolni\u0105. P\u00f3\u017aniej, zanim wskoczysz na siode\u0142ko, warto przek\u0105si\u0107 co\u015b, co stanowi\u0107 b\u0119dzie zastrzyk energii \u2013 tak\u0105 rol\u0119 \u015bwietnie odegra banan lub nawet kilka t\u0142uczonych ziemniak\u00f3w. Warto te\u017c wypi\u0107 co\u015b gor\u0105cego, na przyk\u0142ad zielon\u0105 herbat\u0119.<\/p>\n

Jedna uwaga: posi\u0142ek nie ma znaczenia, je\u015bli nie ubierzesz si\u0119 odpowiednio do zimowej aury. Ruch w niskich temperaturach<\/a>\u00a0bardzo szybko spala kalorie. Dlatego przek\u0105ska przed jazd\u0105 i ciep\u0142y nap\u00f3j s\u0105 takie wa\u017cne, zw\u0142asz\u00adcza je\u015bli rozgrzewka zajmuje 10\u201315 minut. Ubierz si\u0119 wi\u0119c na cebulk\u0119 i zadbaj o takie materia\u0142y, kt\u00f3re pomagaj\u0105 odprowadza\u0107 pot. Pocenie si\u0119 na mrozie wywo\u0142a dreszcze, a tym samym zwi\u0119kszy wydatek energetyczny.<\/p>\n

\"\"
Przed jazd\u0105 zjedz po\u017cywn\u0105 przek\u0105sk\u0119.<\/figcaption><\/figure>\n

American College of Sports Medicine<\/a> (ACSM)\u00a0zaleca od 30 do 60 gram\u00f3w w\u0119glowodan\u00f3w na godzin\u0119 \u0107wicze\u0144. W przypadku jazdy d\u0142u\u017cszej ni\u017c 90 minut zalecane spo\u017cycie w\u0119glowodan\u00f3w ro\u015bnie do 90\u2013120 gram\u00f3w na godzin\u0119. (Notabene ACSM jest doskona\u0142ym \u017ar\u00f3d\u0142em informacji o od\u017cywianiu w przygotowaniach do aktywno\u015bci fizycznej). W zimie warto trzyma\u0107 si\u0119 g\u00f3rnych warto\u015bci tych zakres\u00f3w \u2013 cho\u0107 zale\u017cy to r\u00f3wnie\u017c od tempa, w jakim cia\u0142o spala kalorie. Osoby z woln\u0105 przemian\u0105 materii b\u0119d\u0105 mog\u0142y je\u015b\u0107 nieco mniej ni\u017c ci, kt\u00f3rzy szybciej spalaj\u0105 kalorie. Ka\u017cdy z nas wie, jak dzia\u0142a nasze w\u0142asne cia\u0142o.<\/p>\n

\u00c0 propos: je\u015bli wiesz, \u017ce nast\u0119pnego dnia czeka Ci\u0119 d\u0142uga jazda, mo\u017cesz rozwa\u017cy\u0107 zjedzenie makaronu na obiad. Dostarczy du\u017co wolno spalaj\u0105cych si\u0119 w\u0119glowodan\u00f3w, kt\u00f3re b\u0119d\u0105 stabilnym \u017ar\u00f3d\u0142em paliwa i utrzymaj\u0105 st\u0119\u017cenie glukozy we krwi podczas jazdy.<\/p>\n

R\u00f3wnie\u017c podczas zimowej jazdy warto si\u0119 napi\u0107 i co\u015b przek\u0105si\u0107. Oto kilka podpowiedzi, co dobrze ze sob\u0105 wzi\u0105\u0107. Podstawa to termos z ciep\u0142\u0105 herbat\u0105 pos\u0142odzon\u0105 miodem (NIE cukrem!). Doskona\u0142e s\u0105 mi\u0119kkie pokarmy, takie jak brownie, kanapki lub rodzynki, poniewa\u017c nie zamarzn\u0105. Uwaga: nie bierz baton\u00f3w energetycznych, bo zamarzn\u0105 i b\u0119d\u0105 niejadalne.<\/p>\n

Zabieraj\u0105c jedzenie i picie na d\u0142ug\u0105 zimow\u0105 przeja\u017cd\u017ck\u0119, mo\u017cesz pomy\u015ble\u0107 o u\u017cyciu torby typu top-tube. Nie b\u0119dzie kr\u0119powa\u0142a ruch\u00f3w \u2013 szczeg\u00f3lnie przy wielu warstwach odzie\u017cy. Pami\u0119taj te\u017c, \u017ce podczas jazdy lepiej troch\u0119 przesadzi\u0107 z jedzeniem ni\u017c czu\u0107 g\u0142\u00f3d. Dobrym sprawdzianem od\u017cywienia organizmu jest nasilenie uczucia g\u0142odu podczas powrotu do domu po przeja\u017cd\u017cce. Je\u017celi czujesz, \u017ce m\u00f3g\u0142by\u015b zje\u015b\u0107 konia z kopytami, oznacza to, \u017ce przed kolejnym treningiem warto pomy\u015ble\u0107 o wi\u0119kszym posi\u0142ku.<\/p>\n

 <\/p>\n

Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span>
\n\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Jak mo\u017cna si\u0119 spodziewa\u0107, jazda na rowerze w zimie wymaga inne\u00adgo paliwa dla organizmu ni\u017c podczas umiarkowanej pogody. Przede wszystkim […]<\/p>\n","protected":false},"author":153,"featured_media":13448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-13446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"\nZimowe paliwo - \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\/2022\/12\/27\/zimowe-paliwo\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zimowe paliwo\" \/>\n<meta property=\"og:description\" content=\"Jak mo\u017cna si\u0119 spodziewa\u0107, jazda na rowerze w zimie wymaga inne\u00adgo paliwa dla organizmu ni\u017c podczas umiarkowanej pogody. 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