[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.blackle.cz\/strava-bezce-pred-vybehem\/#Article","mainEntityOfPage":"https:\/\/www.blackle.cz\/strava-bezce-pred-vybehem\/","headline":"Strava b\u011b\u017ece p\u0159ed v\u00fdb\u011bhem","name":"Strava b\u011b\u017ece p\u0159ed v\u00fdb\u011bhem","description":"Pokud b\u011bh\u00e1te a nem\u00e1te tren\u00e9ra nebo dostatek zku\u0161enost\u00ed, pak asi zn\u00e1te dilema, jestli b\u011bhat s pr\u00e1zdn\u00fdm nebo pln\u00fdm \u017ealudkem. A pokud\u010c\u00edst d\u00e1le","datePublished":"2023-05-06","dateModified":"2023-05-06","author":{"@type":"Person","@id":"https:\/\/www.blackle.cz\/author\/#Person","name":"","url":"https:\/\/www.blackle.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/774cfd57496a9f02284489749b4229073861faca9d8a66df7d65507a77c5d31f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/774cfd57496a9f02284489749b4229073861faca9d8a66df7d65507a77c5d31f?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"blackle.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.blackle.cz\/wp-content\/uploads\/img_a339492_w2608_t1552738072.jpg","url":"https:\/\/www.blackle.cz\/wp-content\/uploads\/img_a339492_w2608_t1552738072.jpg","height":0,"width":0},"url":"https:\/\/www.blackle.cz\/strava-bezce-pred-vybehem\/","about":["Sport"],"wordCount":463,"articleBody":"Pokud b\u011bh\u00e1te a nem\u00e1te tren\u00e9ra nebo dostatek zku\u0161enost\u00ed, pak asi zn\u00e1te dilema, jestli b\u011bhat s pr\u00e1zdn\u00fdm nebo pln\u00fdm \u017ealudkem. A pokud se pot\u0159ebujete naj\u00edst, co pak m\u00e1 tvo\u0159it v\u00e1\u0161 j\u00eddeln\u00ed\u010dek? Jak\u00e9 potraviny jsou vhodn\u00e9 p\u0159ed b\u011bhem, jak\u00e9 po n\u011bm? \u010c\u00edm dopl\u0148ovat energii po \u010das dlouh\u00fdch v\u00fdb\u011bh\u016f? Je to cel\u00e1 \u0159ada ot\u00e1zek, na n\u011bkter\u00e9 je velmi t\u011b\u017ek\u00e9 dopov\u011bd\u011bt.\tDlouhodob\u00e9 hlediskoSamoz\u0159ejm\u011b je nejd\u016fle\u017eit\u011bj\u0161\u00ed stravu \u0159e\u0161it z dlouhodob\u00e9ho hlediska, ne jen v situac\u00edch okolo tr\u00e9ninku. Z\u00e1kladem je vyv\u00e1\u017een\u00e1 strava bohat\u00e1 na b\u00edlkoviny, kter\u00e9 poslou\u017e\u00ed k rychlej\u0161\u00ed regeneraci. D\u00e1le jsou podstatn\u00e9 tuky jako hlavn\u00ed slo\u017eka energetick\u00e9ho pokryt\u00ed. U nich ale pozor – ne v\u0161echny se hod\u00ed. Vyhn\u011bte se sma\u017een\u00fdm j\u00eddl\u016fm, konzumujte ryby! Sacharidy jsou pro sval nejd\u016fle\u017eit\u011bj\u0161\u00edch v prvn\u00edch f\u00e1z\u00edch v\u00fdkonu. Jednoduch\u00e9 cukry se rychle spaluj\u00ed, slo\u017eit\u00e9 n\u00e1s zasyt\u00ed a energie se ulo\u017e\u00ed. Celozrnn\u00e9 t\u011bstoviny a pe\u010divo, r\u00fd\u017ee, ovoce a mno\u017estv\u00ed zeleniny – to jsou nejlep\u0161\u00ed zdroje sacharid\u016f pro b\u011b\u017eeck\u00fd v\u00fdkon\tNa la\u010dno nebo s pln\u00fdm b\u0159ichem?Z\u00e1sadn\u00ed t\u00e9ma mnoha b\u011b\u017eeck\u00fdch diskuz\u00ed. Z\u00e1le\u017e\u00ed vlastn\u011b jen na v\u00e1s, konkr\u00e9tn\u00edm \u010dlov\u011bku, co v\u00e1m v\u00edce vyhovuje, oboje m\u00e1 sv\u00e1 pro a proti. La\u010dn\u00fd \u017ealudek podporuje spalov\u00e1n\u00ed, tud\u00ed\u017e se hod\u00ed pro ty b\u011b\u017ece, jejich\u017e c\u00edlem je odbourat z t\u011bla tuk. Pokud jste v\u00fdkonnostn\u00ed nebo z\u00e1vodn\u00ed b\u011b\u017eec nebo m\u00e1te tyto ambice, ur\u010dit\u011b je zapot\u0159eb\u00ed d\u00e1t t\u011blu p\u0159ed v\u00fdkonem zdroj energie, kter\u00fd pokryje vysokou spot\u0159ebu.\tP\u0159ed v\u00fdb\u011bhemTady z\u00e1le\u017e\u00ed p\u0159edev\u0161\u00edm na d\u00e9lce v\u00fdb\u011bhu. Pokud m\u00e1te v pl\u00e1nu tr\u00e9ninkovou jednotku do 90 minut, posta\u010d\u00ed v\u00e1m jen lehk\u00e1 sva\u010dina. Nemus\u00edte t\u011blo p\u0159edz\u00e1sobovat slo\u017eit\u00fdmi cukry. M\u011bli byste doplnit z\u00e1soby gluk\u00f3zy (jednoduch\u00fd cukr), kter\u00e1 bude kr\u00fdt v\u011bt\u0161inu energie. Skv\u011bl\u00fdm zdrojem je ovoce. P\u0159i n\u00e1ro\u010dn\u011bj\u0161\u00edch tr\u00e9ninc\u00edch neu\u0161kod\u00ed i mal\u00e9 mno\u017estv\u00ed tuk\u016f a b\u00edlkovin. Nep\u0159eh\u00e1n\u011bjte to, \u017ealudek by spot\u0159eboval spoustu krve na jejich tr\u00e1ven\u00ed. P\u0159esto jsou ale u b\u011bh\u016f del\u0161\u00edch ne\u017e 90 minut d\u016fle\u017eit\u00e9, nebo\u0165 se m\u011bn\u00ed vyu\u017eit\u00ed energetick\u00fdch zdroj\u016f. Tuky se spaluj\u00ed nejv\u00edce mezi 90 minutami a\u017e 3 hodinami, del\u0161\u00ed z\u00e1t\u011b\u017e vyu\u017e\u00edv\u00e1 b\u00edlkoviny.                                                                                                                                                                                                                                                                                                                                                                                        4.3\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Strava b\u011b\u017ece p\u0159ed v\u00fdb\u011bhem","item":"https:\/\/www.blackle.cz\/strava-bezce-pred-vybehem\/#breadcrumbitem"}]}]