{"id":7278,"date":"2018-07-02T11:47:59","date_gmt":"2018-07-02T11:47:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=7278"},"modified":"2018-07-02T11:47:59","modified_gmt":"2018-07-02T11:47:59","slug":"w-60-sekund-o-tym-co-jesc-przed-treningiem","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2018\/07\/02\/w-60-sekund-o-tym-co-jesc-przed-treningiem\/","title":{"rendered":"W 60 sekund o tym, co je\u015b\u0107 przed treningiem"},"content":{"rendered":"<p><strong>To, co zjesz przed treningiem, mo\u017ce pom\u00f3c poprawi\u0107 twoj\u0105 wydajno\u015b\u0107, zachowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105, a nawet przyspieszy\u0107 powr\u00f3t do formy. Je\u015bli \u015bledzisz nasze artyku\u0142y dotycz\u0105ce \u017cywienia, wiesz ju\u017c, jak od\u017cywia\u0107 si\u0119 przed wysi\u0142kiem. Dzi\u015b podsumujmy g\u0142\u00f3wne zasady podejmowania w\u0142a\u015bciwych decyzji \u017cywieniowych.<\/strong><\/p>\n<p><strong>Czasem najlepiej nie zje\u015b\u0107 nic<\/strong><\/p>\n<p>Je\u015bli zale\u017cy ci na utracie masy cia\u0142a, najlepszym rozwi\u0105zaniem b\u0119dzie zjedzenie warto\u015bciowego posi\u0142ku sk\u0142adaj\u0105cego si\u0119 z w\u0119glowodan\u00f3w o niskim indeksie glikemicznym, dobrego bia\u0142ka i zdrowych t\u0142uszcz\u00f3w mniej wi\u0119cej 2-3 godziny przed wysi\u0142kiem, by unikn\u0105\u0107 wzrostu poziomu cukru. Cukier powoduje wyrzut insuliny, kt\u00f3ra utrudnia spalanie t\u0142uszczu. Natomiast przed wy\u015bcigiem czy intensywnym treningiem spo\u017cycie w\u0119glowodan\u00f3w o wysokim indeksie mo\u017ce zwi\u0119kszy\u0107 wydajno\u015b\u0107,<br \/>\nale w innych przypadkach jest niewskazane.<\/p>\n<p><strong>Unikaj t\u0142uszczu i b\u0142onnika<\/strong><\/p>\n<p>Je\u015bli chcesz dostarczy\u0107 sobie energii oko\u0142o 60-90 minut przed treningiem, dostarcz organizmowi \u0142atwostrawnego bia\u0142ka i w\u0119glowodan\u00f3w o niskim indeksie w postaci np. jajek i owsianki. Unikaj natomiast wszelkich potraw bogatych w t\u0142uszcz i b\u0142onnik. Cho\u0107 sa\u0142atka z warzywami i oliw\u0105 jest zdrowa, spowolni proces trawienia, wi\u0119c nie przyniesie korzy\u015bci przed wysi\u0142kiem.<\/p>\n<p><strong>Skup si\u0119 na trzech T (total; type; timing)<\/strong><\/p>\n<p>Gdy chcesz dostarczy\u0107 sobie energii, musisz przede wszystkim pomy\u015ble\u0107 o trzech T wa\u017cnych w \u017cywieniu sportowc\u00f3w. <em>Total<\/em>, czyli suma, oznacza rozmiar posi\u0142ku adekwatny do d\u0142ugo\u015bci i intensywno\u015bci treningu. <em>Type<\/em>, czyli typ (b\u0105d\u017a rodzaj) opisuje w\u0142a\u015bciwe sk\u0142adniki od\u017cywcze. <em>Timing<\/em>, czyli czas, okre\u015bla, kiedy posi\u0142ek nale\u017cy zje\u015b\u0107, co innego nale\u017cy zje\u015b\u0107 3 godziny przed wysi\u0142kiem, a co innego 60 minut przed rozpocz\u0119ciem treningu. Podj\u0119cie decyzji, co zje\u015b\u0107 przed treningiem nie powinno ju\u017c stanowi\u0107 dla ciebie \u017cadnego problemu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>To, co zjesz przed treningiem, mo\u017ce pom\u00f3c poprawi\u0107 twoj\u0105 wydajno\u015b\u0107, zachowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105, a nawet przyspieszy\u0107 powr\u00f3t do formy. Je\u015bli [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":7279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[141,123],"global-categories":[],"class_list":["post-7278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-jedzenie","tag-zdrowie-i-trening"],"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>W 60 sekund o tym, co je\u015b\u0107 przed treningiem - \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\/2018\/07\/02\/w-60-sekund-o-tym-co-jesc-przed-treningiem\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"W 60 sekund o tym, co je\u015b\u0107 przed treningiem\" \/>\n<meta property=\"og:description\" content=\"To, co zjesz przed treningiem, mo\u017ce pom\u00f3c poprawi\u0107 twoj\u0105 wydajno\u015b\u0107, zachowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105, a nawet przyspieszy\u0107 powr\u00f3t do formy. 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