{"id":166943,"date":"2019-09-06T00:00:00","date_gmt":"2019-09-05T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/"},"modified":"2023-11-03T13:53:55","modified_gmt":"2023-11-03T12:53:55","slug":"cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/","title":{"rendered":"Cheat meal &#8211; co je to a jak funguje ,,podv\u00e1d\u011bn\u00ed&#8221; ve stravov\u00e1n\u00ed sportovc\u016f"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/#Co_je_to_cheat_day_a_cheat_meal\" title=\"Co je to cheat day a cheat meal?\">Co je to cheat day a cheat meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/#Pro_koho_je_cheat_meal_urcen\" title=\"Pro koho je cheat meal ur\u010den?\">Pro koho je cheat meal ur\u010den?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/#Cheat_meal_alebo_cheat_day\" title=\"Cheat meal alebo cheat day?\">Cheat meal alebo cheat day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/#Pravidlo_9010\" title=\"Pravidlo 90\/10\">Pravidlo 90\/10<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/#Vyhody_cheat_meals\" title=\"V\u00fdhody cheat meals\">V\u00fdhody cheat meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/#Prectete_si_jeste_nekolik_tipu_jak_na_stravovani_s_cheat_meal\" title=\"P\u0159e\u010dt\u011bte si je\u0161t\u011b n\u011bkolik tip\u016f, jak na stravov\u00e1n\u00ed s cheat meal\">P\u0159e\u010dt\u011bte si je\u0161t\u011b n\u011bkolik tip\u016f, jak na stravov\u00e1n\u00ed s cheat meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/#Vyberte_si_kvalitni_jidlo\" title=\"Vyberte si kvalitn\u00ed j\u00eddlo\">Vyberte si kvalitn\u00ed j\u00eddlo<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dr\u017eet se nov\u00fdch n\u00e1vyk\u016f a vzd\u00e1t se sv\u00fdch obl\u00edben\u00fdch j\u00eddel je pro mnoh\u00e9 obrovskou v\u00fdzvou.&nbsp;Nemus\u00edte je v\u0161ak ze sv\u00e9ho&nbsp;<strong>j\u00eddeln\u00ed\u010dku vypustit nav\u017edy.&nbsp;<\/strong>Za\u010dle\u0148ov\u00e1n\u00ed&nbsp;<strong>cheat meals nebo dokonce cheat days&nbsp;<\/strong>do stravovac\u00edho pl\u00e1nu je mezi fitness nad\u0161enci docela popul\u00e1rn\u00ed.&nbsp;Pod\u00edvejme se proto na to, co jsou to&nbsp;<strong>cheat meals, cheat days&nbsp;<\/strong>a jak je m\u016f\u017eete vyu\u017e\u00edt na sv\u00fdch cest\u00e1ch za&nbsp;<strong>zdrav\u00edm a fitness c\u00edlem.<\/strong>&nbsp; &nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1126076586.jpg\" alt=\"Co je to cheat day a cheat meal?\" style=\"width:843px;height:647px\" title=\"Co je to cheat day a cheat meal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_je_to_cheat_day_a_cheat_meal\"><\/span><strong>Co je to cheat day a cheat meal?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je t\u00e9m\u011b\u0159 nemo\u017en\u00e9 dodr\u017eovat zdravou v\u00fd\u017eivu 100% sv\u00e9ho \u010dasu.&nbsp;Nutk\u00e1n\u00ed sn\u00edst n\u011bco mimo n\u00e1\u0161 p\u0159edepsan\u00fd j\u00eddeln\u00ed\u010dek jednou dob\u011bhne ka\u017ed\u00e9ho.&nbsp;Pokud byste v\u0161ak op\u011bt najeli na&nbsp;dr\u00e1hu konzumace&nbsp;<strong>nezdrav\u00fdch kalorick\u00fdch j\u00eddel,&nbsp;<\/strong>va\u0161e fitness c\u00edle se mohou rychle st\u00e1t minulost\u00ed.&nbsp;Proto mnoz\u00ed odborn\u00edci&nbsp;<strong>doporu\u010duj\u00ed,&nbsp;<\/strong>abyste se t\u011bmto poku\u0161en\u00edm ve stravov\u00e1n\u00ed&nbsp;<strong>nevyh\u00fdbali,&nbsp;<\/strong>ale za\u0159adili do sv\u00e9ho j\u00eddeln\u00ed\u010dku&nbsp;<strong>cheat meal nebo cheat day<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[1] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u017d\u00e1dn\u00e1 ofici\u00e1ln\u00ed definice&nbsp;<\/strong>o podv\u00e1d\u011bn\u00ed p\u0159i poj\u00edd\u00e1n\u00ed neexistuje, ale cheat day m\u00e1 ve sv\u011bt\u011b fitness zvl\u00e1\u0161tn\u00ed&nbsp;<strong>v\u00fdznam.&nbsp;<\/strong>D\u00e1 se definovat jako&nbsp;<strong>kr\u00e1tkodob\u00e9 pl\u00e1novan\u00e9&nbsp;<\/strong>obdob\u00ed p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;Obvykle se zam\u011b\u0159uje na p\u0159ij\u00edm\u00e1n\u00ed konkr\u00e9tn\u00edch makronutrient\u016f, kter\u00e9 p\u0159evy\u0161uj\u00ed sou\u010dasn\u00fd p\u0159\u00edjem kalori\u00ed.&nbsp;Cheat meal je jedno j\u00eddlo, kter\u00e9 byste do sv\u00e9ho j\u00eddeln\u00ed\u010dku norm\u00e1ln\u011b neza\u0159adili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Den, kdy si dop\u0159ejete podv\u00e1d\u011bc\u00ed j\u00eddlo m\u016f\u017ee b\u00fdt proto voln\u011b definov\u00e1n jako den, ve kter\u00e9m nepo\u010d\u00edt\u00e1te&nbsp;<strong>kalorie&nbsp;<\/strong>a konzumujete potraviny mimo b\u011b\u017enou&nbsp;<strong>rutinu, cheat meals.&nbsp;<\/strong>V z\u00e1vislosti na va\u0161ich tu\u017eb\u00e1ch by tyto dny mohly zahrnovat j\u00eddla s&nbsp;<strong>vysok\u00fdm obsahem kalori\u00ed,&nbsp;<\/strong>kter\u00e1 jinak nejsou ve zdrav\u00e9m stravovac\u00edm pl\u00e1nu povolena, jako&nbsp;<strong>hamburgery, pizza, sladkosti&nbsp;<\/strong>&#8211; skute\u010dn\u011b v\u0161e, co chcete.&nbsp;Cheat meal se zam\u011b\u0159uje sp\u00ed\u0161e&nbsp;na&nbsp;<strong>kvantitu&nbsp;<\/strong>ne\u017e na kvalitu. <span style=\"color: #ff6600;\">[4] [6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-640211994.jpg\" alt=\"Cheat meal, cheat day, fast food\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 jsou v\u00fdhody cheat meal\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37054,30539,30248,9061,48406,37996,53035,30162,28384\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pro_koho_je_cheat_meal_urcen\"><\/span><strong>Pro koho je cheat meal ur\u010den?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obecn\u011b plat\u00ed, \u017ee cheat meal m\u00e1 smysl hlavn\u011b pro ty, kte\u0159\u00ed dodr\u017euj\u00ed <strong>p\u0159\u00edsn\u00fd stravovac\u00ed pl\u00e1n <\/strong>a <strong>tvrd\u011b cvi\u010d\u00ed <\/strong>ve fitku. Ud\u011blaj\u00ed si tak malou p\u0159est\u00e1vku p\u0159ed n\u00e1vratem ke zdrav\u00e9mu j\u00eddeln\u00ed\u010dku.<span style=\"color: #ff6600;\"> [9]<\/span> Proto jsou velmi popul\u00e1rn\u00ed u sportovc\u016f a fitness nad\u0161enc\u016f. Dokonce i samotn\u00fd <strong>The Rock <\/strong>se \u0159\u00edd\u00ed t\u00edmto pravidlem, a na soci\u00e1ln\u00edch s\u00edt\u00edch se r\u00e1d pod\u011bl\u00ed o sv\u00e1 cheatov\u00e1 j\u00eddla. P\u0159ev\u00e1\u017en\u011b jde o spousty <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\">pala\u010dinek<\/a>, sladk\u00fdch kol\u00e1\u010d\u016f nebo hamburgery. <span style=\"color: #ff6600;\">[5] [13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cheat meals maj\u00ed v dne\u0161n\u00ed dob\u011b velk\u00fd vliv i p\u0159i l\u00e9\u010den\u00ed nemoc\u00ed souvisej\u00edc\u00edch s&nbsp;<strong>p\u0159ej\u00edd\u00e1n\u00edm.&nbsp;Porucha p\u0159\u00edjmu potravy (BED)&nbsp;<\/strong>je p\u0159itom \u017eivot ohro\u017euj\u00edc\u00ed, ale l\u00e9\u010diteln\u00e9 onemocn\u011bn\u00ed, kter\u00e9 se vyzna\u010duje opakuj\u00edc\u00edmi se epizodami konzumace&nbsp;<strong>velk\u00e9ho mno\u017estv\u00ed j\u00eddla.&nbsp;<\/strong>N\u00e1sledn\u011b se u lid\u00ed trp\u00edc\u00edch touto poruchou objevuj\u00ed&nbsp;<strong>psychick\u00e9 probl\u00e9my,&nbsp;<\/strong>jako pocity studu, strachu nebo viny.<strong>&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00edm typem l\u00e9\u010dby poruchy p\u0159\u00edjmu potravy je nasazen\u00ed&nbsp;<strong>p\u0159\u00edsn\u00e9ho dietn\u00edho stravov\u00e1n\u00ed.&nbsp;<\/strong>V takov\u00fdch p\u0159\u00edpadech slou\u017e\u00ed pr\u00e1v\u011b&nbsp;<strong>cheat meals&nbsp;<\/strong>na to, aby lid\u00e9 dok\u00e1zali s touto nemoc\u00ed bojovat&nbsp;<strong>jednodu\u0161eji.&nbsp;<\/strong>Za\u0159azen\u00edm&nbsp;<strong>cheatov\u00fdch j\u00eddel&nbsp;<\/strong>toti\u017e doch\u00e1z\u00ed ke&nbsp;<strong>sn\u00ed\u017een\u00ed poruchy&nbsp;<\/strong>p\u0159\u00edjmu potravy u lid\u00ed s tendenc\u00ed k z\u00e1vislosti na potravin\u00e1ch nebo neschopnost\u00ed regulovat sv\u00e9 stravovac\u00ed n\u00e1vyky.&nbsp;<span style=\"color: #ff6600;\">[19] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cheat_meal_alebo_cheat_day\"><\/span><strong>Cheat meal alebo cheat day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casto se objevuje ot\u00e1zka, zda je lep\u0161\u00ed podv\u00e1d\u011bt p\u0159i jeden\u00ed pouze&nbsp;<strong>jedn\u00edm j\u00eddlem denn\u011b,&nbsp;<\/strong>nebo za\u0159adit do sv\u00e9ho pl\u00e1nu tzv.&nbsp;<strong>,,cheat day&#8221;.&nbsp;<\/strong>To znamen\u00e1, \u017ee si jeden cel\u00fd den v t\u00fddnu m\u016f\u017eete dovolit j\u00edst co chcete.&nbsp;Je ale spr\u00e1vn\u00e9 opustit od sv\u00e9ho stravovac\u00edho pl\u00e1nu a\u017e na tak&nbsp;<strong>dlouhou dobu?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161echno je to o&nbsp;<strong>motivaci.&nbsp;<\/strong>Hlavn\u00edm \u00fakolem cheatov\u00fdch j\u00eddel je pozitivn\u00ed vliv na psychiku \u010dlov\u011bka.&nbsp;N\u011bkdy je velmi obt\u00ed\u017en\u00e9 dodr\u017eovat&nbsp;<strong>striktn\u00ed&nbsp;stravov\u00e1n\u00ed&nbsp;<\/strong>a vyhl\u00eddka, \u017ee nap\u0159\u00edklad v ned\u011bli si m\u016f\u017eete dop\u0159\u00e1t jedno cheatov\u00e9 j\u00eddlo, je skv\u011bl\u00fdm&nbsp;<strong>motiv\u00e1torem.&nbsp;<\/strong>P\u0159i konzumaci&nbsp;<strong>vysoce kalorick\u00fdch j\u00eddel&nbsp;<\/strong>b\u011bhem cel\u00e9ho dne m\u016f\u017ee vyj\u00edt va\u0161e dosavadn\u00ed snaha nazmar.&nbsp;Po cheat day bude pro v\u00e1s t\u011b\u017e\u0161\u00ed nab\u011bhnout na&nbsp;<strong>p\u0159edepsan\u00fd j\u00eddeln\u00ed\u010dek.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zkuste do sv\u00e9ho j\u00eddeln\u00ed\u010dku p\u0159idat pouze cheatov\u00e9 j\u00eddlo, nap\u0159\u00edklad si ve st\u0159edu dop\u0159ejete na ob\u011bd pizzu a v ned\u011bli na sn\u00eddani pala\u010dinky, va\u0161e motivace se tak rozlo\u017e\u00ed na m\u00e9n\u011b dn\u00ed a va\u0161e chut\u011b budou&nbsp;<strong>uspokojeny.&nbsp;<\/strong>Cheatov\u00e1 j\u00eddla by m\u011bla b\u00fdt o kompromisu.&nbsp;V\u011bt\u0161ina lid\u00ed m\u00e1 tendenci p\u0159em\u00fd\u0161let stylem&nbsp;<strong>,,chci v\u0161echno nebo nic&#8221;.&nbsp;<\/strong>Naj\u00edt hranici mezi&nbsp;<strong>p\u0159ej\u00edd\u00e1n\u00edm&nbsp;<\/strong>a&nbsp;<strong>cheatov\u00fdm j\u00eddlem&nbsp;<\/strong>m\u016f\u017ee b\u00fdt proto n\u00e1ro\u010dn\u00e9. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/95323FAA-002D-4620-9F72-C2C663DF2200.jpg\" alt=\"Cheat meal nebo cheat day?\" style=\"width:843px;height:653px\" title=\"Je lep\u0161\u00ed cheat meal nebo cheat day?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pravidlo_9010\"><\/span><strong>Pravidlo 90\/10<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sly\u0161eli jste u\u017e o tomto pravidlu?&nbsp;V podstat\u011b znamen\u00e1, \u017ee&nbsp;<strong>90% \u010dasu&nbsp;<\/strong>byste m\u011bli j\u00edst podle va\u0161eho stravovac\u00edho pl\u00e1nu a&nbsp;<strong>10% \u010dasu&nbsp;<\/strong>se m\u016f\u017eete oddat jak\u00e9mukoliv poku\u0161en\u00ed.&nbsp;Konzumac\u00ed cheatov\u00e9ho j\u00eddla t\u00edmto zp\u016fsobem <strong>nezni\u010d\u00edte&nbsp;<\/strong>sv\u00e9&nbsp;<strong>c\u00edle v oblasti fitness.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvn\u00ed v\u011bc, kterou u tohoto pravidla pot\u0159ebujete pochopit je, \u017ee jde o cheatov\u00e9 j\u00eddlo, ne cheat day.&nbsp;Nap\u0159\u00edklad, pokud chcete dodr\u017eovat stravovac\u00ed pl\u00e1n, kter\u00fd spo\u010d\u00edv\u00e1 v konzumaci&nbsp;<strong>p\u011bti&nbsp;<\/strong>men\u0161\u00edch j\u00eddel v pr\u016fb\u011bhu dne, pak budete konzumovat&nbsp;<strong>35 j\u00eddel t\u00fddn\u011b.&nbsp;<\/strong>P\u0159i dodr\u017eov\u00e1n\u00ed pravidla 90\/10 lze za\u0159adit do j\u00eddeln\u00ed\u010dku <strong>4-5 cheatov\u00fdch j\u00eddel za t\u00fdden.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [13] [14]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_6_.jpg\" alt=\"Co znamen\u00e1 pravidlo 90\/10?\" style=\"width:843px;height:562px\" title=\"Co znamen\u00e1 pravidlo 90\/10?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vyhody_cheat_meals\"><\/span><strong>V\u00fdhody cheat meals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nad v\u00fdhodami cheat meals vis\u00ed velk\u00fd otazn\u00edk.&nbsp;N\u011bkte\u0159\u00ed tvrd\u00ed, \u017ee by do j\u00eddeln\u00ed\u010dku nem\u011bly b\u00fdt nikdy za\u0159azeny, proto\u017ee jde o p\u0159ij\u00edm\u00e1n\u00ed&nbsp;,,\u0161patn\u00fdch&#8221; kalori\u00ed.&nbsp;Jin\u00ed zase tvrd\u00ed, \u017ee&nbsp;<strong>ob\u010dasn\u00e9&nbsp;<\/strong>a zejm\u00e9na dob\u0159e&nbsp;<strong>napl\u00e1novan\u00e9 podv\u00e1d\u011bn\u00ed&nbsp;<\/strong>m\u016f\u017ee p\u0159in\u00e9st n\u011bkolik v\u00fdhod.&nbsp;Jak\u00e1 jsou vlastn\u011b fakta o za\u0159azen\u00ed cheat meals do va\u0161eho j\u00eddeln\u00ed\u010dku?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>1. Reguluj\u00ed hormony chuti k j\u00eddlu<\/strong><\/h3>\n\n\n\n<p>Dva hormony &#8211;&nbsp;<strong>grelin a leptin&nbsp;<\/strong>&#8211; hraj\u00ed obrovskou roli v tom, jak velk\u00e9 a \u010dast\u00e9 jsou na\u0161e&nbsp;<strong>pocity hladu.&nbsp;Leptin&nbsp;<\/strong>je zn\u00e1m\u00fd jako hormon&nbsp;<strong>potla\u010duj\u00edc\u00ed chu\u0165 k j\u00eddlu,&nbsp;<\/strong>zat\u00edmco&nbsp;<strong>grelin&nbsp;hlad stimuluje.&nbsp;<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkum prok\u00e1zal v\u00fdznamn\u00e9 zm\u011bny hladiny leptinu a grelinu b\u011bhem&nbsp;<strong>24 a\u017e 72 hodin&nbsp;<\/strong>po dodr\u017eov\u00e1n\u00ed zdrav\u00e9ho j\u00eddeln\u00ed\u010dku.&nbsp;Kdy\u017e se dr\u017e\u00edte diety s omezen\u00fdm obsahem kalori\u00ed, m\u016f\u017eete zp\u016fsobit&nbsp;<strong>pokles&nbsp;<\/strong>hladiny leptinu a&nbsp;<strong>zv\u00fd\u0161en\u00ed&nbsp;<\/strong>hladiny grelinu.&nbsp;Po konzumaci zdrav\u00e9 a men\u0161\u00ed porce tak bude va\u0161e&nbsp;<strong>chu\u0165 k j\u00eddlu zv\u00fd\u0161en\u00e1&nbsp;<\/strong>a nebudete m\u00edt pocit uspokojen\u00ed.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do\u010dasn\u00fdm zv\u00fd\u0161en\u00edm p\u0159\u00edjmu&nbsp;<\/strong>kalori\u00ed &#8211; prost\u0159ednictv\u00edm cheat meal &#8211; m\u016f\u017ee t\u011blo regulovat hladinu t\u011bchto hormon\u016f, co\u017e zp\u016fsobuje, \u017ee na\u0161e&nbsp;<strong>chu\u0165 k j\u00eddlu se udr\u017euje pod kontrolou.&nbsp;<\/strong>Jedna studie uk\u00e1zala, \u017ee&nbsp;<strong>produkce leptinu&nbsp;<\/strong>se m\u016f\u017ee zv\u00fd\u0161it o t\u00e9m\u011b\u0159&nbsp;<strong>30%&nbsp;<\/strong>po dobu 24 hodin od konzumace j\u00eddla bohat\u00e9ho na sacharidy, tedy cheat meal.&nbsp;Za\u0159azen\u00edm takov\u00fdch j\u00eddel do sv\u00e9ho j\u00eddeln\u00ed\u010dku m\u016f\u017eete&nbsp;<strong>potla\u010dit pocit hladu&nbsp;<\/strong>a pos\u00edlit pocit uspokojen\u00ed z j\u00eddla.&nbsp;<span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492321666.jpg\" alt=\"V\u00fdhody cheat meal\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 jsou v\u00fdhody cheat meal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>2. Zvy\u0161uj\u00ed produkci hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong><\/h3>\n\n\n\n<p>Kdy\u017e se nach\u00e1z\u00edte v&nbsp;<strong>kalorick\u00e9m deficitu, <\/strong>va\u0161e t\u011blo produkuje m\u00e9n\u011b hormon\u016f&nbsp;<strong>T3 a T4.&nbsp;<\/strong>Jde o jodovan\u00e9 aminokyseliny, kter\u00e9 v organismu reguluj\u00ed genovou expresi podobn\u00fdmi mechanismy jako steroidn\u00ed hormony.&nbsp;Jsou tak\u00e9 nezbytn\u00e9 pro&nbsp;<strong>spr\u00e1vn\u00e9 fungov\u00e1n\u00ed \u0161t\u00edtn\u00e9 \u017el\u00e1zy.&nbsp;<\/strong>Pr\u00e1v\u011b cheat meals se pou\u017e\u00edvaj\u00ed na \u010d\u00e1ste\u010dn\u00e9&nbsp;<strong>zv\u00fd\u0161en\u00ed&nbsp;<\/strong>t\u011bchto hormon\u016f.&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>3. Nenaru\u0161\u00ed va\u0161e hubnut\u00ed<\/strong><\/h3>\n\n\n\n<p>Pravideln\u00e1 vysokokalorick\u00e1 strava a hubnut\u00ed prost\u011b nejdou ruku v ruce.&nbsp;<strong>Sabotuje&nbsp;<\/strong>ale ob\u010dasn\u00e1 konzumace cheat meal snahu o&nbsp;<strong>ztr\u00e1tu hmotnosti?&nbsp;<\/strong>V jedn\u00e9 studii v\u011bdci rozd\u011blili 36 \u00fa\u010dastn\u00edk\u016f v\u00fdzkumu na dv\u011b skupiny.&nbsp;Jedna skupina m\u011bla povoleno konzumovat i&nbsp;<strong>cheat meals&nbsp;<\/strong>a druh\u00e1 skupina ne.&nbsp;Ti, kte\u0159\u00ed m\u011bli&nbsp;<strong>povoleno&nbsp;<\/strong>cheat meals, uvedli, \u017ee jsou schopni&nbsp;<strong>l\u00e9pe udr\u017eet svou motivaci a sebekontrolu&nbsp;<\/strong>p\u0159i jeden\u00ed ne\u017e ti, kte\u0159\u00ed jedli dietn\u00ed stravu ka\u017ed\u00fd den.&nbsp;P\u0159ekvapiv\u011b ob\u011b skupiny ztratily t\u00e9m\u011b\u0159&nbsp;<strong>stejn\u00e9&nbsp;<\/strong>mno\u017estv\u00ed hmotnosti.&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>4.&nbsp;Jsou vhodn\u00e9 pro sportovce<\/strong><\/h3>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed se z t\u011bla vylu\u010duje polysacharid&nbsp;<strong>glykogen,&nbsp;<\/strong>kter\u00fd se nach\u00e1z\u00ed v j\u00e1trech a ve svalech.&nbsp;Je d\u016fle\u017eit\u00fd pro&nbsp;<strong>kontrolu hladiny cukru v krvi&nbsp;<\/strong>a dod\u00e1v\u00e1 sval\u016fm pot\u0159ebnou&nbsp;<strong>energii.&nbsp;<\/strong>Nejjednodu\u0161\u0161\u00edm zp\u016fsobem jak vy\u010derpat glykogen je cvi\u010den\u00ed.&nbsp;Abyste n\u00e1sledn\u011b maximalizovali hladinu glykogenu ve svalech, pot\u0159ebujete konzumovat&nbsp;<strong>sacharidy.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span> Mnohokr\u00e1t se dostatek sacharid\u016f nach\u00e1z\u00ed pr\u00e1v\u011b v cheat meals, jako jsou hamburgery nebo pizza.&nbsp;Jejich konzumac\u00ed m\u016f\u017eete p\u0159isp\u011bt k obnoven\u00ed glykogenu v t\u011ble.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc je cvi\u010den\u00ed i skv\u011bl\u00fdm motiv\u00e1torem ve stravov\u00e1n\u00ed, proto\u017ee zvy\u0161uje&nbsp;<strong>endorfiny,&nbsp;<\/strong>kter\u00e9 podporuj\u00ed pocit pohody.&nbsp;Dosa\u017een\u00edm ur\u010dit\u00e9ho c\u00edle v oblasti fitness se m\u016f\u017eete&nbsp;<strong>odm\u011bnit cheatov\u00fdm j\u00eddlem.&nbsp;<\/strong>Stimuly jako tyto v\u00e1s mohou zbavit pocitu hladu a umo\u017e\u0148uj\u00ed m\u00edt pozitivn\u011bj\u0161\u00ed vztah k hubnut\u00ed.&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_24_.jpg\" alt=\"Cheat day pro sportovce \" style=\"width:843px;height:562px\" title=\"Jak\u00fd vliv m\u00e1 cheat day na sportovce\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Prectete_si_jeste_nekolik_tipu_jak_na_stravovani_s_cheat_meal\"><\/span><strong>P\u0159e\u010dt\u011bte si je\u0161t\u011b n\u011bkolik tip\u016f, jak na stravov\u00e1n\u00ed s cheat meal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jezte, dokud nebudete spokojeni, ne p\u0159ejedeni.<\/li>\n\n\n\n<li>Pokud m\u00e1te po j\u00eddle pocit hladu, po\u010dkejte 20 minut.&nbsp;<\/li>\n\n\n\n<li>Dbejte na hydrataci.<\/li>\n\n\n\n<li>Nedovolte, abyste hladov\u011bli.<\/li>\n\n\n\n<li>Pod\u011blte se o sv\u00e9 obl\u00edben\u00e9 cheat meal s kamar\u00e1dem.<\/li>\n\n\n\n<li>Jezte v klidu a za stolem.&nbsp;Nejezte za pochodu.<\/li>\n\n\n\n<li>Nedovolte, aby se cheat meal zm\u011bnilo na cheat days.<\/li>\n\n\n\n<li>Nestresujte se a vychutnejte si cheat meal.&nbsp;Fyzickou aktivitou m\u016f\u017eete nadbyte\u010dn\u00e9 kalorie rychle sp\u00e1lit. <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161\u00edm c\u00edlem je zbavit se nezdrav\u00fdch j\u00eddel, st\u00e1le v\u0161ak pot\u0159ebujete p\u0159ij\u00edmat dostatek tuk\u016f, protein\u016f a sacharid\u016f.&nbsp;Ty se ve velk\u00e9 m\u00ed\u0159e nach\u00e1zej\u00ed i v cheat meal.&nbsp;Myslete proto na sv\u00e9 podv\u00e1d\u011bn\u00ed jako na \u010das, kdy p\u0159ij\u00edm\u00e1te&nbsp;<strong>,,\u0161patn\u00fd&#8221; protein, sacharidy a tuky.&nbsp;<\/strong>St\u00e1le v\u0161ak jde o \u017eiviny, bez kter\u00fdch va\u0161e t\u011blo&nbsp;<strong>nem\u016f\u017ee&nbsp;<\/strong>fungovat spr\u00e1vn\u011b. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg\" alt=\"Jak za\u010d\u00edt praktikovat cheat day a cheat meal\" class=\"wp-image-192511\" style=\"width:843px;height:527px\" title=\"Jak za\u010d\u00edt praktikovat cheat day a cheat meal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1536x961.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-2048x1281.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vyberte_si_kvalitni_jidlo\"><\/span><strong>Vyberte si kvalitn\u00ed j\u00eddlo<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ani cheat meal by v\u0161ak nem\u011bl b\u00fdt mastn\u00e1 superkalorick\u00e1 bomba.&nbsp;Pokud jste se rozhodli cheatovat, zkuste si naj\u00edt lep\u0161\u00ed alternativy k pr\u016fmyslov\u011b zpracovan\u00fdm potravin\u00e1m.&nbsp;M\u00e1te chu\u0165 na cheeseburger?&nbsp;Vyberte si takov\u00fd, kter\u00fd je vyroben ze&nbsp;<strong>100% p\u0159\u00edrodn\u00edho hov\u011bz\u00edho masa&nbsp;<\/strong>bez hormon\u016f.&nbsp;Chyst\u00e1te se na pizzu?&nbsp;Zkuste si p\u0159ipravit t\u011bsto doma, a tak budete m\u00edt p\u0159ehled o tom, jak\u00e9 ingredience obsahuje.&nbsp;Milujete sladkosti a neum\u00edte se jich&nbsp;<strong>vzd\u00e1t?&nbsp;<\/strong>Zkuste p\u0159i pe\u010den\u00ed nahradit b\u00edlou mouku za&nbsp;<strong>\u0161paldovou nebo kokosovou.&nbsp;<\/strong>M\u00edsto rafinovan\u00e9ho b\u00edl\u00e9ho cukru pou\u017eijte&nbsp;<a title=\"Xylitol, GymBeam\" href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">xylitol<\/a>&nbsp;nebo&nbsp;<a title=\"Ag\u00e1ve Sirup 250 ml - GymBeam\" href=\"https:\/\/gymbeam.cz\/agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ag\u00e1ve sirup<\/a><span style=\"color: #ff6600;\">.&nbsp;<\/span><span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Fotografija_iz_Igor_3_.jpg\" alt=\"Jak\u00e9 j\u00eddlo je vhodn\u00e9 na cheat day?\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 j\u00eddlo je vhodn\u00e9 na cheat day?\"\/><\/figure>\n<\/div>\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jste se v na\u0161em \u010dl\u00e1nku&nbsp;<strong>dozv\u011bd\u011bli&nbsp;<\/strong>v\u0161echny pot\u0159ebn\u00e9 informace o&nbsp;<strong>cheat meal.&nbsp;<\/strong>Za\u0159azujete&nbsp;<strong>cheat meal do sv\u00e9 stravy i vy?&nbsp;<\/strong>Pod\u011blte se s n\u00e1mi o va\u0161e odpov\u011bdi v&nbsp;<strong>koment\u00e1\u0159\u00edch.&nbsp;<\/strong>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho podpo\u0159it&nbsp;<strong>sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Slou\u017e\u00ed cheat meal k hubnut\u00ed nebo r\u016fstu sval\u016f? Dok\u00e1\u017eete s cheat day naplnit sv\u00e9 fitness c\u00edle? Zjist\u011bte v\u00fdhody zak\u00e1zan\u00fdch potravin a j\u00eddel v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":22,"featured_media":79788,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6477,6681,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-166943","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-dieta-cs","9":"tag-kalorie-cs","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cheat meal - co je to a jak funguje ,,podv\u00e1d\u011bn\u00ed&quot; ve stravov\u00e1n\u00ed sportovc\u016f - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00fd vliv m\u00e1 cheat day na hubnut\u00ed? 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