{"id":13003,"date":"2021-09-27T10:00:08","date_gmt":"2021-09-27T08:00:08","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=13003"},"modified":"2021-09-23T11:24:35","modified_gmt":"2021-09-23T09:24:35","slug":"keto-dieta-pre-cyklistov-ake-ma-benefity","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2021\/09\/27\/keto-dieta-pre-cyklistov-ake-ma-benefity\/","title":{"rendered":"Keto di\u00e9ta pre cyklistov \u2013 Ak\u00e9 m\u00e1 benefity?"},"content":{"rendered":"

Keto di\u00e9ta je di\u00e9ta, kde pr\u00edjem cukrov a uh\u013eohydr\u00e1tov z jedla je ve\u013emi n\u00edzky. M\u00f4\u017ee byt nie\u010do tak\u00e9 pozit\u00edvne aj pre cyklistov? Znie to \u0161ialene, ale dosta\u0165 na\u0161e telo do f\u00e1zy ket\u00f3zy m\u00e1 svoje benefity. V tomto \u010dl\u00e1nku sa pozrieme na keto di\u00e9tu, a \u010di by ju keto cyklisti mali nasledova\u0165 a ako.<\/strong>
\n<\/p>\n

V\u00e4\u010d\u0161ina cyklistov z\u00e1sobuje svoje telo energiou z ty\u010diniek a g\u00e9lov, ktor\u00e9 obsahuj\u00fa ve\u013ea cukru, aby maximalizovali svoj v\u00fdkon. Keto di\u00e9ta je ale v tomto pr\u00edpade \u00fapln\u00fd opak. V\u00e4\u010d\u0161ina \u013eud\u00ed na keto di\u00e9te neskonzumuje denne viac ako 50 g uh\u013eohydr\u00e1tov. Dos\u0165 m\u00e1lo oproti 300-500 g uh\u013eohydr\u00e1tov, ktor\u00e9 be\u017en\u00fd cyklista denne pr\u00edjme.<\/p>\n

Ako vlastne keto funguje?<\/strong><\/h2>\n

Ak zredukujete pr\u00edjem sacharidov pod 50 g, va\u0161e telo za\u010dne spa\u013eova\u0165 tuky namiesto sacharidov a vyu\u017e\u00edva\u0165 to ako energiu. M\u00f4\u017ee to by\u0165 tuk z jedla alebo tukov\u00fdch buniek ulo\u017een\u00fdch v tele. Proces spa\u013eovania tukov na energiu produkuje ket\u00f3ny, a to je energia, ktor\u00e1 ide priamo do va\u0161ich svalov a mozgu a poh\u00e1\u0148a v\u00e1s dopredu. No a t\u00e1to di\u00e9ta sa vol\u00e1 \u201cketo\u201d (v\u010faka t\u00fdmto ket\u00f3nom). Tak\u017ee pr\u00edjem sacharidov sa nahrad\u00ed tukmi. Profil keto di\u00e9ty by mal vypada\u0165 nie\u010do ako toto:<\/p>\n

\u2022 5-10 % kal\u00f3rii zo sacharidov
\n\u2022 60-75 % kal\u00f3ri\u00ed z tukov
\n\u2022 15-30 % kal\u00f3ri\u00ed z bielkov\u00edn<\/p>\n

Zmena v pr\u00edjme tukov namiesto sacharidov m\u00e1 nieko\u013eko k\u013e\u00fa\u010dov\u00fdch v\u00fdhod. Tu m\u00e1me 4 hlavn\u00e9, o ktor\u00fdch by ste mali vedie\u0165.<\/p>\n

Telo uklad\u00e1 viac tukov ako sacharidov<\/strong><\/h2>\n

Aj ve\u013emi \u0161t\u00edhly cyklista, ktor\u00fd ma iba 10 % telesn\u00e9ho tuku a v\u00e1\u017ei 70 kg, nesie 7 kg telesn\u00e9ho tuku. To je nie\u010do okolo 55 000 kcal. Na t\u00fdchto parametroch m\u00f4\u017eete jazdi\u0165 ve\u013emi dobre – cca 2 000 km!<\/p>\n

Na druhej strane telo uchov\u00e1va sacharidy vo forme glykog\u00e9nu. Aj ve\u013emi dobre vytr\u00e9novan\u00ed jazdci m\u00f4\u017eu uskladni\u0165 iba 500 g glykog\u00e9nu, \u010do je okolo 2 000 kcal a to by bolo dosta\u010duj\u00face na jazdu asi 80-tich kilometrov. <\/p>\n

https:\/\/www.instagram.com\/p\/BLgRAKmjHEo\/<\/p>\n

M\u00f4\u017eeme c\u00edti\u0165 pocit slobody a nec\u00edti\u0165 sa unaven\u00ed<\/strong><\/h2>\n

Pri keto di\u00e9te je va\u0161e telo omnoho efekt\u00edvnej\u0161ie v spa\u013eovan\u00ed tukov. V \u0161t\u00fadi\u00e1ch sa m\u00f4\u017eeme do\u010d\u00edta\u0165, \u017ee atl\u00e9ti, ktor\u00ed s\u00fa na di\u00e9te, kde konzumuj\u00fa viac tukov ako sacharidov, m\u00f4\u017eu sp\u00e1li\u0165 skoro trikr\u00e1t viac tukov za min\u00fatu, ako ke\u010f s\u00fa na vysoko sacharidovej di\u00e9te. Tak\u00edto atl\u00e9ti vyu\u017e\u00edvaj\u00fa tuky v najvy\u0161\u0161om v\u00fdkone a\u017e na 70 %.<\/p>\n

To znamen\u00e1, \u017ee m\u00e1te omnoho lep\u0161\u00ed pr\u00edstup k tomu energetick\u00e9mu kotl\u00edku, \u010do nos\u00edte po\u010das jazdy a obsahuje 55 000 kcal. Hlavne ak jazd\u00edte dlh\u00e9 trate n\u00edzkej\/miernej intenzity, va\u0161e telo bude schopn\u00e9 sp\u00e1li\u0165 hlavne tuky a uchova\u0165 si viac glykog\u00e9nu. To m\u00f4\u017ee dopom\u00f4c\u0165 k tomu, aby ste sa nevy\u010derpali, preto\u017ee \u00fanava a vy\u010derpanie je sp\u00f4soben\u00e9 hlavne n\u00edzkym obsahom glykog\u00e9nu v krvi.<\/p>\n

Tak\u00e1to di\u00e9ta je priaznivej\u0161ia na tr\u00e1venie<\/strong><\/h2>\n

Viete dobre, ak\u00e9 to je, ke\u010f u\u017e jazd\u00edte cel\u00e9 hodiny, ste unaven\u00ed a pok\u00fa\u0161ate sa nie\u010do dosta\u0165 do \u017eal\u00fadka. V\u00f4bec v\u00e1m nechut\u00ed, va\u0161e tr\u00e1venie je spomalen\u00e9 a v\u0161etok cukor za\u010d\u00edna vo v\u00e1s kvasi\u0165. Za\u010dne v\u00e1s nafukova\u0165, dostanete k\u0155\u010de a in\u00e9 nepr\u00edjemnosti, ktor\u00e9 m\u00f4\u017eu \u013eahko vies\u0165 k ukon\u010deniu celej jazdy.<\/p>\n

Fakt, \u017ee na keto di\u00e9te m\u00f4\u017eete pou\u017ei\u0165 svoj vlastn\u00fd telesn\u00fd tuk ako energiu znamen\u00e1, \u017ee na dlh\u00fdch vytrvalostn\u00fdch jazd\u00e1ch nemus\u00edte skonzumova\u0165 tak\u00e9 mno\u017estvo energetick\u00fdch ty\u010diniek a g\u00e9lov ako ste zvyknut\u00ed. To by v\u00e1m po\u010das jazdy malo zachr\u00e1ni\u0165 ve\u013ea tr\u00e1viacich probl\u00e9mov.<\/p>\n

https:\/\/www.instagram.com\/p\/BLyU6CShnSd\/<\/p>\n

Mo\u017eno mi pom\u00f4\u017ee\u0161 zbavi\u0165 sa toho kilogramu<\/strong><\/h2>\n

V\u00fdskumy dokazuj\u00fa, \u017ee keto di\u00e9ta je jedn\u00fdm zo sp\u00f4sobov, ako sa zbavi\u0165 nadbyto\u010dn\u00fdch k\u00edl. Vyl\u00fa\u010denie sacharidov a cukrov n\u00e1m u\u013eah\u010duje zredukova\u0165 kalorick\u00fd pr\u00edjem a tak sa dostaneme do kalorick\u00e9ho deficitu, ktor\u00fd je nevyhnutn\u00fd pre chudnutie. By\u0165 v ket\u00f3ze n\u00e1m tie\u017e napom\u00e1ha k tomu, \u017ee sa c\u00edtime dobre a spokojne aj medzi jedlami, tak\u017ee sa neprejed\u00e1me.<\/p>\n

Dosta\u0165 sa znova do formy m\u00f4\u017ee by\u0165 omnoho jednoduch\u0161ie, ak ste na keto di\u00e9te. Ale nie je to \u017eiaden z\u00e1zrak. V\u0161etky tieto benefity maj\u00fa aj svoju obe\u0165. T\u00e1to di\u00e9ta m\u00e1 aj svoje z\u00e1pory a nie je to v\u017edy t\u00e1 najspr\u00e1vnej\u0161ia cesta ako sa stravova\u0165. To, \u010di je t\u00e1to di\u00e9ta pre v\u00e1s t\u00e1 prav\u00e1 si prediskutujeme v nasleduj\u00facom \u010dl\u00e1nku.<\/p>\n","protected":false},"excerpt":{"rendered":"

Keto di\u00e9ta je di\u00e9ta, kde pr\u00edjem cukrov a uh\u013eohydr\u00e1tov z jedla je ve\u013emi n\u00edzky. M\u00f4\u017ee byt nie\u010do tak\u00e9 pozit\u00edvne aj […]<\/p>\n","protected":false},"author":81,"featured_media":13006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,597,514,1392,163,55,161],"global-categories":[],"class_list":["post-13003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cyklista","tag-energia","tag-keto-dieta","tag-strava","tag-trening","tag-zdravie"],"yoast_head":"\nKeto di\u00e9ta pre cyklistov \u2013 Ak\u00e9 m\u00e1 benefity? - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"Keto di\u00e9ta je di\u00e9ta, kde pr\u00edjem cukrov a uh\u013eohydr\u00e1tov z jedla je ve\u013emi n\u00edzky. 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