{"id":2488,"date":"2020-07-22T09:00:49","date_gmt":"2020-07-22T07:00:49","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=2488"},"modified":"2020-07-16T11:18:05","modified_gmt":"2020-07-16T09:18:05","slug":"cyklistika-a-pitny-rezim-zlepsite-svoj-vykon","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2020\/07\/22\/cyklistika-a-pitny-rezim-zlepsite-svoj-vykon\/","title":{"rendered":"Cyklistika a pitn\u00fd re\u017eim \u2013 zlep\u0161ite svoj v\u00fdkon"},"content":{"rendered":"<p><strong>Pitn\u00fd re\u017eim je ve\u013emi d\u00f4le\u017eit\u00fd a je v\u0161eobecne zn\u00e1me, \u017ee odpor\u00fa\u010dan\u00e1 d\u00e1vka by mala pozost\u00e1va\u0165 z \u00f4smych mal\u00fdch poh\u00e1rov alebo dvoch litrov vody denne. Ale ko\u013eko vody potrebujeme vypi\u0165 po\u010das cvi\u010denia? Spr\u00e1vna strat\u00e9gia hydrat\u00e1cie m\u00f4\u017ee ma\u0165 ve\u013ek\u00fd dopad na va\u0161u v\u00fdkonnos\u0165. Tak sa po\u010fme pozrie\u0165 na to, ko\u013eko a kedy treba pi\u0165 a ak\u00fd typ n\u00e1pojov je nutn\u00e9 si vybra\u0165, pokia\u013e chceme \u010do najviac maximalizova\u0165 svoj v\u00fdkon.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>Ko\u013eko tekut\u00edn prija\u0165, aby sme sa vyhli sm\u00e4du po\u010das jazdy?<\/strong><\/h2>\n<p>Pre v\u00e4\u010d\u0161inu \u013eud\u00ed je sm\u00e4d dostato\u010dn\u00fdm indik\u00e1torom stavu hydrat\u00e1cie. Je to ve\u013emi spo\u013eahliv\u00fd in\u0161tinkt, ktor\u00fd sa vyv\u00edjal dlh\u00e9 roky, aby n\u00e1s udr\u017eal \u017eiv\u00fdch a hydratovan\u00fdch. Sm\u00e4d za\u010d\u00edna pr\u00e1ve vtedy, ke\u010f koncentr\u00e1cia krvi, presn\u00fd ukazovate\u013e n\u00e1\u0161ho stavu hydrat\u00e1cie, vzrastie pribli\u017ene o 2%. Dehydrat\u00e1cia nast\u00e1va asi pri 5% n\u00e1raste, tak\u017ee sm\u00e4d signalizuje najvy\u0161\u0161\u00ed \u010das na pitie, v\u010faka \u010domu vieme pred\u00eds\u0165 probl\u00e9mom.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BFxgWPMJVVR\/<\/p>\n<h2><strong>Po\u010das jazdy pi\u0165 tekutiny pod\u013ea vlastn\u00e9ho pl\u00e1nu<\/strong><\/h2>\n<p>Ak nie ste tr\u00e9novan\u00fd \u0161portovec aklimatizovan\u00fd na aktu\u00e1lne teploty, mali by ste pi\u0165 po\u010das ka\u017edej prest\u00e1vky. Najm\u00e4, ak tr\u00e9nujete viac ako raz za de\u0148 alebo v neobvykle hor\u00facom prostred\u00ed, je lep\u0161ie ma\u0165 napl\u00e1novan\u00fd pitn\u00fd re\u017eim. Ako sme u\u017e spom\u00ednali, priemern\u00e1 osoba by mala vypi\u0165 pribli\u017ene dva litre v be\u017enom prostred\u00ed po\u010das d\u0148a. Pokia\u013e ve\u013ea tr\u00e9nujete, je nevyhnutn\u00e9 prisp\u00f4sobi\u0165 toto mno\u017estvo tr\u00e9ningu.<\/p>\n\n<h2><strong>\u010co by ste mali pi\u0165?<\/strong><\/h2>\n<p>Na prekvapenie, \u010dist\u00e1 voda nie je najlep\u0161\u00ed sp\u00f4sob hydrat\u00e1cie po\u010das cvi\u010denia. Ide\u00e1lny n\u00e1poj by mal obsahova\u0165 2-4% gluk\u00f3zy na zv\u00fd\u0161enie absorpcie tekut\u00edn a sod\u00edk, aby pomohol prietoku vody z \u010driev do krvi. Existuj\u00fa tri druhy \u0161portov\u00fdch n\u00e1pojov, ktor\u00e9 sa l\u00ed\u0161ia obsahom cukru.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2017\/10\/WLC-bidons-1080x1080.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2489\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2017\/10\/WLC-bidons-1080x1080.png\" alt=\"\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><strong><em>Hypotonick\u00e9 n\u00e1poje<\/em><\/strong> \u2013 maj\u00fa ni\u017e\u0161iu koncentr\u00e1ciu cukrov (1-4%) ako krv, preto umo\u017e\u0148uj\u00fa ve\u013emi r\u00fdchlu absorpciu. Najlep\u0161ie je ich pou\u017ei\u0165 pred, alebo po\u010das dlh\u00fdch vytrvalostn\u00fdch aktiv\u00edt, kedy je hydrat\u00e1cia va\u0161ou najv\u00e4\u010d\u0161ou prioritou. <\/p>\n<p><strong><em>Izotonick\u00e9 n\u00e1poje<\/em><\/strong> \u2013 maj\u00fa podobn\u00fa koncentr\u00e1ciu cukrov (6-8%) ako krv. S\u00fa najuniverz\u00e1lnej\u0161ie a v\u00e4\u010d\u0161ina be\u017en\u00fdch \u0161portov\u00fdch n\u00e1pojov pou\u017e\u00edva tento druh. D\u00e1vaj\u00fa priemern\u00e9 mno\u017estvo sacharidov a s\u00fa schopn\u00e9 r\u00fdchlej absorpcie, no m\u00f4\u017eu sp\u00f4sobi\u0165 probl\u00e9my s tr\u00e1ven\u00edm pri dlh\u0161\u00edch v\u00fdkonoch.<\/p>\n<p><strong><em>Hypertonick\u00e9 n\u00e1poje<\/em><\/strong> &#8211; maj\u00fa vy\u0161\u0161iu koncentr\u00e1ciu cukrov (10%) ako krv. Tr\u00e1via sa pomaly, tak\u017ee nie s\u00fa vhodn\u00e9 po\u010das v\u00fdkonu, preto\u017ee by sp\u00f4sobili probl\u00e9my s tr\u00e1ven\u00edm. Najlep\u0161ie sa pou\u017e\u00edvaj\u00fa po skon\u010den\u00ed aktivity&#8230;<\/p>\n<h2><strong>Bu\u010fte kreat\u00edvny<\/strong><\/h2>\n<p>Ako dobre viete, pitn\u00fd re\u017eim nie je len o vode. V\u00e4\u010d\u0161ina potrav\u00edn obsahuje tekutiny &#8211; hlavne ovocie, zelenina, ale aj polievky m\u00f4\u017eu v\u00fdrazne zv\u00fd\u0161i\u0165 v\u00e1\u0161 denn\u00fd pitn\u00fd re\u017eim bez \u201ccielen\u00e9ho\u201d pitia vody. Na rozdiel od v\u0161eobecne zn\u00e1meho presved\u010denia, k\u00e1va a \u010daj sa tie\u017e po\u010d\u00edtaj\u00fa a ich diuretick\u00e9 \u00fa\u010dinky s\u00fa zanedbate\u013en\u00e9. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pitn\u00fd re\u017eim je ve\u013emi d\u00f4le\u017eit\u00fd a je v\u0161eobecne zn\u00e1me, \u017ee odpor\u00fa\u010dan\u00e1 d\u00e1vka by mala pozost\u00e1va\u0165 z \u00f4smych mal\u00fdch poh\u00e1rov alebo [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":2491,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"global-categories":[],"class_list":["post-2488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mtb"],"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>Cyklistika a pitn\u00fd re\u017eim \u2013 zlep\u0161ite svoj v\u00fdkon - 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