{"id":9879,"date":"2020-05-15T08:19:50","date_gmt":"2020-05-15T06:19:50","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=9879"},"modified":"2020-05-13T12:20:06","modified_gmt":"2020-05-13T10:20:06","slug":"strava-a-vyziva-cyklistu-zakladne-rady-pre-hobby-jazdcov","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2020\/05\/15\/strava-a-vyziva-cyklistu-zakladne-rady-pre-hobby-jazdcov\/","title":{"rendered":"Strava a v\u00fd\u017eiva cyklistu – z\u00e1kladn\u00e9 rady pre hobby jazdcov"},"content":{"rendered":"

Ak ste prepadli v\u00e1\u0161ni zvanej cyklistika, ur\u010dite u\u017e m\u00e1te za sebou prv\u00e9 kroky, alebo lep\u0161ie povedan\u00e9 prv\u00e9 v\u00fdjazdy po okol\u00ed na svojom dvojkolesovom mil\u00e1\u010dikovi. Za\u010dali ste objavova\u0165 kr\u00e1sy pr\u00edrody a miesta, na ktor\u00fdch ste nikdy neboli. Tr\u00e1vite \u0161portovan\u00edm st\u00e1le viac a\u00a0viac \u010dasu, ale v\u00a0tomto momente sa treba zamyslie\u0165 mo\u017eno aj nad \u00fapravou stravy a\u00a0spr\u00e1vnou v\u00fd\u017eivou.<\/strong><\/p>\n

Va\u0161e telo za\u010dalo vyd\u00e1va\u0165 viac energie a\u00a0t\u00fa treba doplni\u0165, aby v\u00e1\u0161mu telu ni\u010d nech\u00fdbalo. Treba upravi\u0165 stravu a\u00a0zaradi\u0165 spr\u00e1vne v\u00fd\u017eivov\u00e9 doplnky<\/strong>. \u013dahko sa m\u00f4\u017ee sta\u0165, \u017ee po p\u00e1r t\u00fd\u017ed\u0148och zv\u00fd\u0161enej aktivity sa za\u010dnete c\u00edti\u0165 pr\u00edli\u0161 unaven\u00ed a\u00a0v\u00a0krajnom pr\u00edpade ochoriete. Unaven\u00e9 telo je toti\u017e n\u00e1chylnej\u0161ie na v\u00edrusy. Aby ste tomu predi\u0161li, pozrieme sa bli\u017e\u0161ie na zop\u00e1r z\u00e1kladn\u00fdch r\u00e1d a\u00a0tipov<\/strong>.<\/p>\n

Sacharidy<\/strong><\/h2>\n

Mo\u017eno ste s\u00a0cyklistikou za\u010dali preto, \u017ee sa sna\u017e\u00edte schudn\u00fa\u0165 a\u00a0teraz ste sa vydesili. Ve\u010f pr\u00e1ve cukrom a\u00a0sacharidom sa sna\u017e\u00edte vyhn\u00fa\u0165. \u00c1no, m\u00e1te pravdu, ale mus\u00edte sa nau\u010di\u0165 rozli\u0161ova\u0165 medzi dobr\u00fdmi a\u00a0t\u00fdmi nevhodn\u00fdmi<\/strong>. Medzi hobby cyklistami st\u00e1le ost\u00e1vaj\u00fa ob\u013e\u00faben\u00e9 Horalky, S\u00f3jov\u00e9 rezy alebo sladen\u00e9 kondenzovan\u00e9 mlieko. Ak predsa len chcete zaradi\u0165 doplnky stravy, ktor\u00e9 s\u00fa priamo zameran\u00e9 na v\u00fdkon, poobzerajte sa po izotonick\u00fdch n\u00e1pojoch,\u00a0g\u00e9loch alebo pr\u00edpadne po energetick\u00fdch ty\u010dink\u00e1ch.<\/p>\n

\"\"<\/a><\/p>\n

\u010ealej je d\u00f4le\u017eit\u00e9, kedy cukry prij\u00edma\u0165 a\u00a0kedy sa im vyhn\u00fa\u0165. Najlep\u0161\u00ed \u010das je po\u010das v\u00fdkonu, ale hlavne po \u0148om. Sacharidy toti\u017e dok\u00e1\u017eu po v\u00fdkone na\u0161tartova\u0165 regener\u00e1ciu tela<\/strong> a\u00a0to je proces, ktor\u00fd je ve\u013emi \u017eiad\u00faci. Chceme si predsa \u00eds\u0165 \u010doskoro zajazdi\u0165 \u010di znovu zatr\u00e9nova\u0165. S\u00a0poh\u013eadu cel\u00e9ho d\u0148a m\u00f4\u017eete viac cukru zaradi\u0165 doobeda a\u00a0poobede ich pr\u00edjem u\u017e obmedzi\u0165. Samozrejme, ak m\u00e1te poobede tr\u00e9ning, st\u00e1le plat\u00ed, \u017ee po tr\u00e9ningu je nie\u010do sladk\u00e9 v\u00edtan\u00e9. Dobr\u00e1 spr\u00e1va je, \u017ee hlavne r\u00e1no si m\u00f4\u017eete dopria\u0165 trochu viac sladk\u00e9ho, preto\u017ee telo potrebuje po celej noci doplni\u0165 cukry<\/strong>.<\/p>\n

\n
\"horka-cokolada-redukuje-symptomy-depresie\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

Hork\u00e1 \u010dokol\u00e1da redukuje sympt\u00f3my depresie<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Miner\u00e1ly a\u00a0hydrat\u00e1cia<\/strong><\/h2>\n

Toto je spojenie dvoch d\u00f4le\u017eit\u00fdch prvkov. Ve\u013emi d\u00f4le\u017eit\u00e9 je dop\u013a\u0148a\u0165 tekutiny<\/strong> a\u00a0z\u00e1rove\u0148 s\u00a0nimi m\u00f4\u017eete doda\u0165 telu miner\u00e1ly, ktor\u00e9 str\u00e1ca po\u010das v\u00fdkonu. Po\u010das fyzickej aktivity telo toti\u017e str\u00e1ca vodu a\u00a0z\u00e1rove\u0148 vyplavuje soli a\u00a0miner\u00e1ly, ktor\u00e9 je potrebn\u00e9 doplni\u0165. A\u00a0pr\u00e1ve tie s\u00fa pekne nakombinovan\u00e9 v\u00a0miner\u00e1lkach, ktor\u00fdch m\u00e1me v\u00a0na\u0161ich kon\u010din\u00e1ch ve\u013ek\u00e9 mno\u017estvo. Nedostatok miner\u00e1lov po\u010das cvi\u010denia sa m\u00f4\u017ee prejavi\u0165 nepr\u00edjemn\u00fdmi k\u0155\u010dmi<\/strong>. D\u00f4le\u017eit\u00e9 s\u00fa hlavne sod\u00edk, drasl\u00edk a\u00a0hor\u010d\u00edk. Aj po\u010das pitia miner\u00e1lok v\u0161ak treba myslie\u0165 na to, \u017ee ich treba strieda\u0165 a\u00a0dlhodob\u00e9 pitie jedn\u00e9ho druhu by bolo viac na \u0161kodu ako na \u00fa\u017eitok.<\/p>\n

\"\"<\/a><\/p>\n

Vitam\u00edny<\/strong><\/h2>\n

Telu je potrebn\u00e9 najm\u00e4 po\u010das zimy dod\u00e1va\u0165 vitam\u00edn D<\/strong>, ktor\u00e9ho m\u00e1me v\u00a0tomto \u010dase m\u00e1lo. V\u00a0lete ho m\u00e1me v\u010faka tomu, \u017ee sa ve\u013ea pohybujeme na \u010derstvom vzduchu a\u00a0slnku. Ale bohu\u017eia\u013e po letn\u00fdch mesiacoch postupne jeho hodnota v\u00a0tele znovu za\u010d\u00edna klesa\u0165. Vitam\u00edn D prispieva k\u00a0spr\u00e1vnemu vstreb\u00e1vaniu a\u00a0vyu\u017eitiu v\u00e1pnika, k\u00a0spr\u00e1vnej \u010dinnosti svalov. Nezab\u00fadajte aj na vitam\u00edn C a\u00a0ostatn\u00e9 vitam\u00edny.<\/strong> Dop\u013a\u0148a\u0165 ich m\u00f4\u017eete spr\u00e1vnou, vyv\u00e1\u017eenou a\u00a0plnohodnotnou stravou, alebo si dopom\u00f4\u017ete nejak\u00fdm \u201cmultivitam\u00ednom\u201d, aby ste mali istotu, \u017ee telu dod\u00e1vate v\u0161etko potrebn\u00e9.<\/p>\n

Prote\u00edny<\/strong><\/h2>\n

Na to, aby sme sa st\u00e1le zlep\u0161ovali a\u00a0dosahovali lep\u0161ie v\u00fdkony, potrebujeme vybudova\u0165 svalov\u00fa hmotu cel\u00e9ho tela<\/strong>.\u00a0V takom pr\u00edpade nesmieme zab\u00fada\u0165 na prote\u00edny<\/strong>. Tie s\u00fa z\u00e1kladn\u00fdm zdrojom bielkov\u00edn a stavebn\u00fdm prvkom pre na\u0161e svaly. Najlep\u0161ie je ich doda\u0165 telu po tr\u00e9ningu, kedy ich telo vie najlep\u0161ie spracova\u0165. Vybra\u0165 si m\u00f4\u017eete so \u0161irokej ponuky r\u00f4znych prote\u00ednov a\u00a0vyber\u00fa si aj t\u00ed, ktor\u00ed maj\u00fa napr\u00edklad lakt\u00f3zov\u00fa intoleranciu. Daj\u00fa sa r\u00fdchlo a\u00a0jednoducho rozmie\u0161a\u0165 vo vode a\u00a0vyr\u00e1baj\u00fa sa v\u00a0mnoh\u00fdch pr\u00edchutiach. Prote\u00edn si dajte aj v\u00a0de\u0148, ke\u010f nem\u00e1te tr\u00e9ning a\u00a0vtedy je dobr\u00e9 ho zaradi\u0165 namiesto jedn\u00e9ho jedla, napr\u00edklad namiesto olovrantu.<\/p>\n

Strava po\u010das cel\u00e9ho d\u0148a<\/strong><\/h2>\n

Z\u00e1kladn\u00fdm prvkom v\u00fd\u017eivy hobby cyklistu je v\u0161ak strava po\u010das cel\u00e9ho d\u0148a, t\u00fd\u017ed\u0148a, mesiaca…no jednoducho st\u00e1le. Ke\u010f\u017ee \u0161portujete ned\u00e1valo by zmysel, aby ste neupravili aj svoju stravu. Potrebujete predsa ma\u0165 energiu na svoje v\u00fdkony<\/strong> a\u00a0takisto budova\u0165 svalov\u00fa hmotu a\u00a0t\u00fa v\u00e1m torty ani pudingy nevybuduj\u00fa. Ke\u010f\u017ee ovocie obsahuje trochu viac cukrov, je vhodn\u00e9 zaradi\u0165 ho doobeda a\u00a0poobede jes\u0165 sk\u00f4r zeleninu.<\/p>\n

\"\"<\/a><\/p>\n

Nejedzte priamo pred v\u00fdkonom, ale nechajte si trochu odstup<\/strong>. Dajte si nie\u010do \u013eahk\u00e9 a\u00a0dobre str\u00e1vite\u013en\u00e9, aby v\u00e1m to dodalo dostatok energie. Napr\u00edklad vlo\u010dky s\u00a0mliekom \u010di jogurtom, \u010do s\u00fa aj v\u00fdborn\u00e9 ra\u0148ajky. Na obed zara\u010fte m\u00e4so upraven\u00e9 na pr\u00edrodno alebo varen\u00e9 vo vode. Zdrav\u00e9 s\u00fa napr\u00edklad mor\u010dacie prsia, ryby, ale\u00a0nie mastn\u00e9 brav\u010dov\u00e9 m\u00e4so alebo vypr\u00e1\u017ean\u00fd reze\u0148. Ako pr\u00edlohu zvo\u013ete rad\u0161ej zemiaky na masle. Nezab\u00fadajte na vaj\u00ed\u010dka, jogurty, mlieko a syry. Skvel\u00fdm doplnok stravy, ke\u010f m\u00e1te chu\u0165 na nie\u010do mal\u00e9, s\u00fa orie\u0161ky<\/strong>, \u010di u\u017e ara\u0161idov\u00e9, lieskov\u00e9 a\u00a0podobne. Na ve\u010der sa hovor\u00ed, \u017ee by sa to u\u017e s\u00a0jedlom nemalo preh\u00e1\u0148a\u0165, ale na druh\u00fa stranu rad\u0161ej ve\u010deru \u00faplne nevynechajte. Potom sa v\u00e1m stane to, \u017ee v\u00a0noci sprav\u00edte n\u00e1jazd na chladni\u010dku a\u00a0to je to najhor\u0161ie, \u010do m\u00f4\u017eete urobi\u0165.<\/p>\n

\n
\"zemiaky-su-pre-vytrvalostnu-cyklistiku-prave-tak-ucinnym-zdrojom-energie-ako-energeticke-gely\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

Zemiaky ako zdroj energie pre cyklistov<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Dobr\u00e1 n\u00e1lada<\/strong><\/h2>\n

A\u00a0na z\u00e1ver pripomeniem, \u017ee d\u00f4le\u017eit\u00e1 je aj dobr\u00e1 n\u00e1lada a\u00a0optimistick\u00fd \u017eivotn\u00fd postoj<\/strong>. Ten v\u00e1m prospieva nielen po zdravotnej str\u00e1nke, ale udr\u017euje aj dobr\u00e9 priate\u013esk\u00e9 vz\u0165ahy vo va\u0161om okol\u00ed a\u00a0aj v\u00a0novej komunite cyklistov, s\u00a0ktorou ste sa u\u017e ur\u010dite zozn\u00e1mili. Stres, zl\u00e1 n\u00e1lada a\u00a0starosti oslabuj\u00fa imunitn\u00fd syst\u00e9m, zni\u017euj\u00fa z\u00e1soby vitam\u00ednov v\u00a0tele a\u00a0v\u00a0neposlednom rade m\u00f4\u017eu sp\u00f4sobi\u0165, \u017ee prestanete \u0161portova\u0165, lebo na to nebudete ma\u0165 \u010das a\u00a0chu\u0165. A\u00a0toto ur\u010dite nechcete. Tak\u017ee si u\u017e\u00edvajte ka\u017ed\u00fd jeden de\u0148<\/strong>, a\u00a0to aj v\u010faka zdravej, vyv\u00e1\u017eenej a\u00a0chutnej strave.<\/p>\n

(zdroj fotografi\u00ed: pixabay.com)<\/p>\n","protected":false},"excerpt":{"rendered":"

Ak ste prepadli v\u00e1\u0161ni zvanej cyklistika, ur\u010dite u\u017e m\u00e1te za sebou prv\u00e9 kroky, alebo lep\u0161ie povedan\u00e9 prv\u00e9 v\u00fdjazdy po okol\u00ed […]<\/p>\n","protected":false},"author":81,"featured_media":9884,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,597,546,682,1046,42,514,180,952,532,551,338,339,1045,163,653,500,55,1066,953,44,161,623],"global-categories":[1074],"class_list":["post-9879","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cyklista","tag-cyklistika","tag-den","tag-draslik","tag-energeticke-tycinky","tag-energia","tag-horska-cyklistika","tag-hydratacia","tag-jazdenie","tag-pitny-rezim","tag-proteiny","tag-sacharidy","tag-sodik","tag-strava","tag-svaly","tag-tekutiny","tag-trening","tag-vitamin-d","tag-voda","tag-vyziva","tag-zdravie","tag-zdravy-zivotny-styl","global-categories-cycling"],"yoast_head":"\nStrava a v\u00fd\u017eiva cyklistu - 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