{"id":9949,"date":"2019-11-08T18:13:44","date_gmt":"2019-11-08T18:13:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9949"},"modified":"2019-11-08T18:13:44","modified_gmt":"2019-11-08T18:13:44","slug":"jak-rozwiazac-problem-ilosci-energii-niewystarczajacej-do-jazdy","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/11\/08\/jak-rozwiazac-problem-ilosci-energii-niewystarczajacej-do-jazdy\/","title":{"rendered":"Jak rozwi\u0105za\u0107 problem ilo\u015bci energii niewystarczaj\u0105cej do jazdy"},"content":{"rendered":"<p><strong>Wi\u0119kszo\u015b\u0107 rowerzyst\u00f3w wie, \u017ce odpowiedni nap\u0119d energetyczny jest niezb\u0119dny podczas trening\u00f3w, wy\u015bcig\u00f3w i do osi\u0105gania lepszych wynik\u00f3w, a mimo to niedostateczna ilo\u015b\u0107 energii nie nale\u017cy u nich do rzadko\u015bci. W tym artykule om\u00f3wimy niekt\u00f3re z potencjalnych negatywnych nast\u0119pstw niedobor\u00f3w energetycznych, sposoby na napraw\u0119 powsta\u0142ych w ich wyniku szk\u00f3d oraz to, jak wr\u00f3ci\u0107 na w\u0142a\u015bciwe tory, kiedy co\u015b takiego Ci si\u0119 przydarzy.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Negatywne skutki zdrowotne<\/span><\/strong><\/p>\n<p>W poprzednim artykule m\u00f3wili\u015bmy o tym, <u>jak rozpozna\u0107, czy masz wystarczaj\u0105c\u0105 ilo\u015b\u0107 energii do jazdy<\/u>. Opisane w nim objawy mog\u0142y da\u0107 Ci ju\u017c poj\u0119cie na temat mo\u017cliwych negatywnych skutk\u00f3w zdrowotnych jej braku. Niestety s\u0105 te\u017c rzeczy nie tak \u0142atwe do wykrycia. Te nieoczywiste, ale niekorzystne skutki niskiego poziomu dost\u0119pno\u015bci energii mog\u0105 obejmowa\u0107 niepo\u017c\u0105dane zmiany hormonalne, obni\u017cenie wytrzyma\u0142o\u015bci uk\u0142adu kostnego czy obci\u0105\u017cenie uk\u0142adu sercowo-naczyniowego.<br \/>\nSkumulowany niedob\u00f3r energii trwaj\u0105cy dniami i miesi\u0105cami mo\u017ce powodowa\u0107 nieoptymalny wzrost i rozw\u00f3j u m\u0142odych sportowc\u00f3w oraz zmniejsza\u0107 reakcje organizmu na treningi, zaburza\u0107 koordynacj\u0119 i zwi\u0119ksza\u0107 ryzyko kontuzji u doros\u0142ych kolarzy. Im d\u0142u\u017csza niewystarczaj\u0105ca dost\u0119pno\u015b\u0107 energii, tym trudniej przywr\u00f3ci\u0107 zdrowie i wydajno\u015b\u0107 zar\u00f3wno z fizycznego, jak i psychologicznego punktu widzenia.<\/p>\n<figure id=\"attachment_175697\" aria-describedby=\"caption-attachment-175697\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"initial loaded wp-image-175697 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728878.jpg\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728878.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728878-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728878-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728878-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728878-272x182.jpg 272w\" alt=\"\" width=\"1250\" height=\"833\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-175697\" class=\"wp-caption-text\">\u00a9 Richard Johnson \/ Caia Image \/ Profimedia<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Zacznij od badania<\/span><\/strong><\/p>\n<p>Zanim zaczniesz prac\u0119 nad niedoborem paliwa musisz wykluczy\u0107 inne czynniki, kt\u00f3re mog\u0105 wywo\u0142ywa\u0107 niepokoj\u0105ce objawy. Popro\u015b lekarza o standardowe badanie krwi. Wykluczy to czynniki hormonalne, infekcje, problemy trawienne i okre\u015blone niedobory sk\u0142adnik\u00f3w od\u017cywczych. Je\u015bli nie ma \u017cadnej innej \u00a0przyczyny, to badania krwi, a tak\u017ce skan DXA w celu sprawdzenia g\u0119sto\u015bci ko\u015bci poka\u017c\u0105, jak powa\u017cny jest deficyt energii w Twoim organizmie.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Sprawd\u017a, co jesz<\/strong><\/span><\/p>\n<p>Gdy ju\u017c wiesz, \u017ce problem stanowi niedostateczne zaopatrzenie w energi\u0119, najwa\u017cniejsze jest przywr\u00f3cenie r\u00f3wnowagi pomi\u0119dzy treningiem, od\u017cywianiem i regeneracj\u0105. Zacznijmy od od\u017cywiania. Zobacz, ile jesz og\u00f3lnie i podczas trening\u00f3w. Prowad\u017a szczeg\u00f3\u0142owy dziennik posi\u0142k\u00f3w przez tydzie\u0144 \u2013 pomo\u017ce Ci to oszacowa\u0107 pob\u00f3r energii i odpowiednio dostosowa\u0107 diet\u0119. Poka\u017ce r\u00f3wnie\u017c, czy masz wystarczaj\u0105c\u0105 ilo\u015b\u0107 energii do trening\u00f3w. Je\u015bli co\u015b Ci\u0119 w tym temacie niepokoi, nie wahaj si\u0119 skonsultowa\u0107 z dietetykiem sportowym.<\/p>\n<figure id=\"attachment_175696\" aria-describedby=\"caption-attachment-175696\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-175696 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728363.jpg\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728363.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728363-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728363-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728363-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-profimedia-0374728363-272x182.jpg 272w\" alt=\"\" width=\"1250\" height=\"833\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-175696\" class=\"wp-caption-text\">\u00a9 Richard Johnson \/ Caia Image \/ Profimedia<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Zmniejsz intensywno\u015b\u0107 trening\u00f3w<\/span><\/strong><\/p>\n<p>Kolejn\u0105 rzecz\u0105 jest zmniejszenie intensywno\u015bci trening\u00f3w. Po zapanowaniu nad ilo\u015bci\u0105 posi\u0142k\u00f3w mo\u017cesz zacz\u0105\u0107 stopniowo wprowadza\u0107 z powrotem wi\u0119ksze porcje. Pami\u0119taj jednak, aby odpowiednio zrekompensowa\u0107 zwi\u0119kszone przez spo\u017cywane posi\u0142ki zu\u017cycie energii, po to, by unikn\u0105\u0107 problem\u00f3w z niedoborem energii w przysz\u0142o\u015bci.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Zwi\u0119ksz liczb\u0119 dni na regeneracj\u0119<\/span><\/strong><\/p>\n<p>Kolejn\u0105 rzecz\u0105, kt\u00f3ra pomo\u017ce Twojemu cia\u0142u wr\u00f3ci\u0107 do r\u00f3wnowagi i ograniczy\u0107 negatywne skutki niedostatecznego zaopatrzenia w energi\u0119, jest zwi\u0119kszenie czasu na regeneracj\u0119. Wprowad\u017a wi\u0119cej dni na odpoczynek do ka\u017cdego tygodnia treningowego i monitoruj wszystkie zmiany w od\u017cywianiu, intensywno\u015bci treningu i odpoczynku. Wr\u00f3\u0107 do pe\u0142nego obci\u0105\u017cenia treningowego dopiero po ust\u0105pieniu wszystkich negatywnych objaw\u00f3w i kiedy Tw\u00f3j organizm b\u0119dzie w pe\u0142ni zregenerowany.<\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9614\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/06\/0aea037f-0313-431e-8895-743781c08721.jpg\" alt=\"\" width=\"640\" height=\"300\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/06\/0aea037f-0313-431e-8895-743781c08721.jpg 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/06\/0aea037f-0313-431e-8895-743781c08721-300x141.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wi\u0119kszo\u015b\u0107 rowerzyst\u00f3w wie, \u017ce odpowiedni nap\u0119d energetyczny jest niezb\u0119dny podczas trening\u00f3w, wy\u015bcig\u00f3w i do osi\u0105gania lepszych wynik\u00f3w, a mimo to [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":9950,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-9949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - 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