{"id":2484,"date":"2017-12-07T12:03:32","date_gmt":"2017-12-07T11:03:32","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=2484"},"modified":"2017-12-07T12:03:32","modified_gmt":"2017-12-07T11:03:32","slug":"sa-spravne-zregenerovat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2017\/12\/07\/sa-spravne-zregenerovat\/","title":{"rendered":"Ako sa spr\u00e1vne zregenerova\u0165"},"content":{"rendered":"<p><strong><span lang=\"en-GB\">Pre cyklistick\u00e9 v\u00fdkony je regener\u00e1cia ve\u013emi d\u00f4le\u017eit\u00e1. Najlep\u0161\u00ed jazdci maj\u00fa spolo\u010dn\u00fa jednu vec, a to, \u017ee sa dok\u00e1\u017eu efekt\u00edvne zotavi\u0165 z \u0165a\u017ek\u00fdch a dlh\u00fdch tr\u00e9ningov. Mo\u017eno nem\u00e1te rovnak\u00e9 g\u00e9ny ako oni, ale st\u00e1le m\u00f4\u017eete vylep\u0161ova\u0165 svoju regener\u00e1ciu tou spr\u00e1vnou v\u00fd\u017eivou. Doprajte telu v\u0161etky spr\u00e1vne \u017eiviny po tr\u00e9ningu a sk\u00faste urobi\u0165 zop\u00e1r \u00faprav vo va\u0161ej strave. Va\u0161e telo sa v\u00e1m po\u010fakuje t\u00fdm, \u017ee budete m\u00f4c\u0165 jazdi\u0165 \u010dastej\u0161ie, r\u00fdchlej\u0161ie a budete sa c\u00edti\u0165 silnej\u0161ie!<\/span><\/strong><!--more--><\/p>\n<h2 class=\"western\"><strong><span lang=\"en-GB\">15 a\u017e 30 min\u00fat po nam\u00e1havej jazde si doprajte sacharidy<\/span><\/strong><\/h2>\n<p><span lang=\"en-GB\">Prv\u00e1 vec, ktor\u00fa va\u0161e telo potrebuje po tvrdom tr\u00e9ningu, je doplni\u0165 straten\u00fa rezervu glykog\u00e9nu. V\u00fdborn\u00fdm sp\u00f4sobom ako toto docieli\u0165, je prija\u0165 r\u00fdchlo str\u00e1vite\u013en\u00e9 sacharidy do 30 min\u00fat po tr\u00e9ningu. Najvhodnej\u0161ie je ovocie a ovocn\u00e9 \u0161\u0165avy. V prv\u00fdch 30 min\u00fatach by ste nemali hne\u010f za\u010d\u00edna\u0165 s ve\u013ek\u00fdm jedlom pln\u00fdm bielkov\u00edn a tukov, preto\u017ee to by sp\u00f4sobilo, \u017ee va\u0161e telo sa zameria na tr\u00e1venie a vyhne sa tak dop\u013a\u0148aniu glykog\u00e9nu &#8211; \u010do m\u00e1 za n\u00e1sledok menej energie na \u010fal\u0161\u00ed de\u0148.<br \/>\n<\/span><\/p>\n<p><iframe loading=\"lazy\" class=\"giphy-embed\" src=\"https:\/\/giphy.com\/embed\/9z79sQXw9vpSM\" width=\"480\" height=\"270\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2 class=\"western\"><strong><span lang=\"en-GB\">Dostatok prote\u00ednov<\/span><\/strong><\/h2>\n<p><span lang=\"en-GB\">Druh\u00e1 vec, ktor\u00fa va\u0161e telo chce napravi\u0165, je zregenerova\u0165 po\u0161koden\u00e9 svalov\u00e9 vl\u00e1kna sp\u00f4soben\u00e9 tr\u00e9ningom. Na to na\u0161e telo potrebuje dostatok bielkov\u00edn a viac energie. Existuj\u00fa dva sp\u00f4soby ako ich dopria\u0165 svojmu telu po nam\u00e1havom tr\u00e9ningu. Prv\u00fd sp\u00f4sob je pripravi\u0165 si regenera\u010dn\u00fd shake pln\u00fd \u013eahko str\u00e1vite\u013en\u00fdch bielkov\u00edn a sacharidov. \u010eal\u0161\u00ed sp\u00f4sob je pripravi\u0165 si jedlo, ktor\u00e9 s\u00edce bude \u0165a\u017e\u0161ie str\u00e1vite\u013en\u00e9, no prinesie v\u00e1m viac vitam\u00ednov, miner\u00e1lov a antioxidantov, ktor\u00e9 v\u00e1m zaru\u010dia z\u00e1soby na dlh\u0161\u00ed \u010das. Bez oh\u013eadu na to, ak\u00fdm sp\u00f4sobom sa rozhodnete doplni\u0165 potrebn\u00fa d\u00e1vku bielkov\u00edn, uistite sa, \u017ee telo ju dostane pribli\u017ene hodinu po ukon\u010den\u00ed tr\u00e9ningu.<br \/>\n<\/span><\/p>\n\n<h2 class=\"western\"><strong><span lang=\"en-GB\">Zvl\u00e1dnite z\u00e1pal<\/span><\/strong><\/h2>\n<p><span lang=\"en-GB\">Ke\u010f ste po dlhom a tvrdom tr\u00e9ningu dopriali svojmu telu v\u0161etko, \u010do potrebuje, tak je na \u010dase sa zamyslie\u0165. Kr\u00e1tkodob\u00fd z\u00e1pal je dobr\u00fd, ten umo\u017en\u00ed telu opravi\u0165 a zlep\u0161i\u0165 po\u0161koden\u00e9 tkaniv\u00e1. Probl\u00e9m nast\u00e1va, ak z\u00e1pal pretrv\u00e1va chronicky, \u010do m\u00f4\u017ee viac \u0161kodi\u0165 ako pom\u00f4c\u0165. Pokia\u013e m\u00e1te n\u00e1ro\u010dn\u00fa, stresuj\u00facu pr\u00e1cu a ve\u013ea tr\u00e9nujete, tak va\u0161e telo neust\u00e1le bojuje proti z\u00e1palu. Ak chcete ma\u0165 v\u0161etko pod kontrolou, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 nasleduj\u00face rady.<\/span><\/p>\n<ul>\n<li><span lang=\"en-GB\"><b>Spite dlh\u0161ie,<\/b><\/span><span lang=\"en-GB\"> ka\u017edodenn\u00fd tvrd\u00fd tr\u00e9ning m\u00f4\u017ee vy\u017eadova\u0165 a\u017e 9 hod\u00edn sp\u00e1nku.<\/span><\/li>\n<li><span lang=\"en-GB\"><b>Obmedzte rafinovan\u00fd cukor<\/b><\/span><span lang=\"en-GB\"> v ka\u017edodennej strave podporuje z\u00e1pal.<\/span><\/li>\n<li><span lang=\"en-GB\"><b>Pridajte do jed\u00e1lni\u010dka ryby a \u010derstv\u00fa zeleninu,<\/b><\/span><span lang=\"en-GB\"> \u00fa\u010dinkuj\u00fa protiz\u00e1palovo.<\/span><\/li>\n<li><span lang=\"en-GB\"><b>Dajte si studen\u00fa sprchu<\/b><\/span><span lang=\"en-GB\">, k\u00fape\u013e, vysk\u00fa\u0161ajte kryoterapiu, preto\u017ee pom\u00e1haj\u00fa zmierni\u0165 z\u00e1pal.<\/span><\/li>\n<li><span lang=\"en-GB\"><b>Doprajte si mas\u00e1\u017e<\/b><\/span><span lang=\"en-GB\"> v d\u0148och odpo\u010dinku a urobte si \u013eahk\u00e9 cvi\u010denia, tie pom\u00e1haj\u00fa zlep\u0161i\u0165 prietok krvi.<\/span><\/li>\n<\/ul>\n<p>https:\/\/www.instagram.com\/p\/BYbR61-lxsf\/<\/p>\n<p><span lang=\"en-GB\">V nasleduj\u00facich \u010dl\u00e1nkoch v\u00e1m porad\u00edme nieko\u013eko receptov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosta\u0165 do tela viac bielkov\u00edn, a ktor\u00e9 potraviny lep\u0161ie bojuj\u00fa proti z\u00e1palu. \u010ealej v\u00e1m uk\u00e1\u017eeme ako si ochuti\u0165 doma vyr\u00e1ban\u00e9 prote\u00ednov\u00e9 \u201c\u0161ejky\u201d. Ale sp\u00e1nok a studen\u00e9 sprchy u\u017e nech\u00e1me na v\u00e1s!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre cyklistick\u00e9 v\u00fdkony je regener\u00e1cia ve\u013emi d\u00f4le\u017eit\u00e1. Najlep\u0161\u00ed jazdci maj\u00fa spolo\u010dn\u00fa jednu vec, a to, \u017ee sa dok\u00e1\u017eu efekt\u00edvne zotavi\u0165 [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":2485,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57,4,3,2],"tags":[341,338,337,343,339,340,342],"global-categories":[],"class_list":["post-2484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bezpecnost","category-cestna-cyklisitika","category-mtb","category-zdravie-trening","tag-masaz","tag-proteiny","tag-regeneracia","tag-ryby","tag-sacharidy","tag-spanok","tag-sprcha"],"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>Ako sa spr\u00e1vne zregenerova\u0165 - \u0160koda We Love Cycling Slovensko<\/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\/sk\/2017\/12\/07\/sa-spravne-zregenerovat\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako sa spr\u00e1vne zregenerova\u0165\" \/>\n<meta property=\"og:description\" content=\"Pre cyklistick\u00e9 v\u00fdkony je regener\u00e1cia ve\u013emi d\u00f4le\u017eit\u00e1. 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