{"id":167556,"date":"2019-04-24T00:00:00","date_gmt":"2019-04-23T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-nejlepsich-fitness-receptu-na-doplneni-zivin-po-treninku\/"},"modified":"2023-11-02T12:13:19","modified_gmt":"2023-11-02T11:13:19","slug":"5-nejlepsich-fitness-receptu-na-doplneni-zivin-po-treninku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/5-nejlepsich-fitness-receptu-na-doplneni-zivin-po-treninku\/","title":{"rendered":"5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin po tr\u00e9ninku"},"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\/5-nejlepsich-fitness-receptu-na-doplneni-zivin-po-treninku\/#Jaka_je_uloha_jidla_po_treninku\" title=\"Jak\u00e1 je&nbsp;\u00faloha j\u00eddla po tr\u00e9ninku?\">Jak\u00e1 je&nbsp;\u00faloha j\u00eddla po tr\u00e9ninku?<\/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\/5-nejlepsich-fitness-receptu-na-doplneni-zivin-po-treninku\/#Suplementy_vs_strava\" title=\"Suplementy vs. strava\">Suplementy vs. strava<\/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\/5-nejlepsich-fitness-receptu-na-doplneni-zivin-po-treninku\/#5_nejlepsich_jidel_po_treninku\" title=\"5 nejlep\u0161\u00edch j\u00eddel po tr\u00e9ninku\">5 nejlep\u0161\u00edch j\u00eddel po tr\u00e9ninku<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I kdy\u017e v\u00e1s&nbsp;<strong>tr\u00e9nink stoj\u00ed hodn\u011b sil,<\/strong>&nbsp;\u010dasu a energie, je to v\u017edy pouze&nbsp;<strong>za\u010d\u00e1tek<\/strong>&nbsp;va\u0161\u00ed cesty za fitness c\u00edlem.&nbsp;Ta pak pokra\u010duje&nbsp;<strong>v kuchyni<\/strong>&nbsp;a kon\u010d\u00ed p\u0159i zm\u011bn\u011b va\u0161eho&nbsp;<strong>\u017eivotn\u00edho stylu.<\/strong>&nbsp;Je to tak, strava je alespo\u0148&nbsp;<strong>50%&nbsp;\u00fasp\u011bchu,<\/strong>&nbsp;a proto je d\u016fle\u017eit\u00e9 zab\u00fdvat se nutri\u010dn\u00edm slo\u017een\u00edm va\u0161eho j\u00eddeln\u00ed\u010dku.&nbsp;V p\u0159edchoz\u00edm \u010dl\u00e1nku jsme mluvili o tom, <a title=\"20 tip\u016f sn\u00eddan\u00ed, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem\" href=\"https:\/\/gymbeam.cz\/blog\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/\" target=\"_blank\" rel=\"noopener noreferrer\">co j\u00edst p\u0159ed tr\u00e9ninkem<\/a>, dnes se proto budeme v\u011bnovat t\u00e9matu&nbsp;<strong>stravov\u00e1n\u00ed po&nbsp;tr\u00e9ninku.<\/strong><\/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=\"Jaka_je_uloha_jidla_po_treninku\"><\/span><strong>Jak\u00e1 je&nbsp;\u00faloha j\u00eddla po tr\u00e9ninku?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tuto ot\u00e1zku se d\u00e1 odpov\u011bd\u011bt velmi&nbsp;<strong>jednodu\u0161e.<\/strong>&nbsp;Po tr\u00e9ninku je d\u016fle\u017eit\u00e9 p\u0159ijmout \u017eiviny pot\u0159ebn\u00e9 k&nbsp;<strong>dopln\u011bn\u00ed&nbsp;energie,<\/strong>&nbsp;opravu zni\u010den\u00fdch&nbsp;<strong>svalov\u00fdch tk\u00e1n\u00ed<\/strong>&nbsp;a start&nbsp;<strong>proteinov\u00e9&nbsp;synt\u00e9zy.<\/strong>&nbsp;Abyste t\u00e9to odpov\u011bdi l\u00e9pe porozum\u011bli, poj\u010fme si ji <strong>rozlo\u017eit do jednotliv\u00fdch&nbsp;bod\u016f,<\/strong>&nbsp;kter\u00e9 zahrnuj\u00ed funkce potr\u00e9ninkov\u00e9 stravy.<\/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. Dopl\u0148uje energii a vy\u010derpan\u00e9 z\u00e1soby glykogenu<\/strong><\/h3>\n\n\n\n<p>B\u011bhem tr\u00e9ninku t\u011blo vyu\u017e\u00edv\u00e1 z\u00e1soby&nbsp;<strong>glykogenu jako zdroj&nbsp;energie.<\/strong>&nbsp;Glykogen je dlouh\u00fd \u0159et\u011bzec molekul gluk\u00f3zy, kter\u00fd t\u011blo usklad\u0148uje zejm\u00e9na&nbsp;<strong>v kostern\u00edm svalstvu<\/strong>&nbsp;a v j\u00e1trech.&nbsp;V\u00fdzkumy potvrzuj\u00ed, \u017ee t\u011blo v pr\u016fb\u011bhu fyzick\u00e9 aktivity <strong>vy\u010derp\u00e1 i 40% z\u00e1sob&nbsp;glykogenu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp; &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\/gymbapr-6130.JPG\" alt=\"5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin po tr\u00e9ninku\" style=\"width:843px;height:562px\" title=\"5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed v\u0161ech \u017eivin po tr\u00e9ninku\"\/><\/figure>\n<\/div>\n\n\n<p>Pokud jsou z\u00e1soby glykogenu pr\u00e1zdn\u00e9, t\u011blo za\u010dne vylu\u010dovat&nbsp;<strong>stresov\u00fd hormon&nbsp;kortizol,<\/strong>&nbsp;kter\u00fd m\u00e1 vysoce&nbsp;<strong>katabolick\u00fd&nbsp;\u00fa\u010dinek.<\/strong>&nbsp;Kortizol toti\u017e&nbsp;<strong>po\u017e\u00edr\u00e1 b\u00edlkoviny<\/strong>&nbsp;ze svalov\u00e9 tk\u00e1n\u011b a p\u0159em\u011b\u0148uje je na gluk\u00f3zu.&nbsp;Tento proces se naz\u00fdv\u00e1 glukoneogeneze a produkuje gluk\u00f3zu z aminokyselin v j\u00e1trech, v\u00fdsledkem \u010deho\u017e je&nbsp;<strong>ztr\u00e1ta&nbsp;svalstva.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2] &nbsp;&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p>Pr\u00e1v\u011b proto po tr\u00e9ninku pot\u0159ebujeme&nbsp;<strong>doplnit&nbsp;glykogen.<\/strong>&nbsp;Nejlep\u0161\u00edm zp\u016fsobem jak na\u010derpat z\u00e1soby energie, je p\u0159ijmout&nbsp;<strong>rychle straviteln\u00e9 sac<\/strong><strong>haridy<\/strong> s vysok\u00fdm glykemick\u00fdm indexem.&nbsp;<strong>Glykemick\u00fd index<\/strong>&nbsp;je \u010d\u00edslo, kter\u00e9 ud\u00e1v\u00e1, jak rychle strava zvy\u0161uje hladinu cukru v krvi, a t\u00edm i hladinu inzul\u00ednu.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inzul\u00edn je vysoce&nbsp;<strong>anabolick\u00fd&nbsp;hormon,<\/strong>&nbsp;kter\u00fd reguluje hladinu cukru v krvi t\u00edm, \u017ee p\u0159en\u00e1\u0161\u00ed \u017eiviny (jako je gluk\u00f3za) do sval\u016f.&nbsp;Jakmile jsou v\u0161echny&nbsp;<strong>svalov\u00e9 bu\u0148ky&nbsp;nasyceny,<\/strong>&nbsp;t\u011blo za\u010dne gluk\u00f3zu ukl\u00e1dat jako tuk.&nbsp;To znamen\u00e1, \u017ee b\u011bhem netr\u00e9ninkov\u00fdch dn\u016f inzul\u00edn zp\u016fsobuje&nbsp;<strong>ukl\u00e1d\u00e1n\u00ed necht\u011bn\u00e9ho&nbsp;tuku,<\/strong>&nbsp;ale ihned po tr\u00e9ninku v\u00e1m pom\u00e1h\u00e1&nbsp;<strong>r\u016fst a regenerovat<\/strong>&nbsp;svalstvo.&nbsp;Inzul\u00edn tedy zajist\u00ed, aby byly va\u0161e z\u00e1soby glykogenu dopln\u011bny a va\u0161e t\u011blo p\u0159ipraveno na dal\u0161\u00ed tr\u00e9nink.&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za norm\u00e1ln\u00edch okolnost\u00ed je nejlep\u0161\u00ed p\u0159ij\u00edmat potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem&nbsp;<strong>(kolem<\/strong>&nbsp;<strong>55 a<\/strong>&nbsp;<strong>n\u00ed\u017ee).<\/strong>&nbsp;Ale v dob\u011b po tr\u00e9ninku jde o v\u00fdjimku, a proto by p\u0159ijat\u00e9 sacharidy m\u011bly m\u00edt glykemick\u00fd index&nbsp;<strong>kolem<\/strong>&nbsp;<strong>70 a<\/strong>&nbsp;<strong>v\u00fd\u0161e.<\/strong>&nbsp;Vhodn\u00fdm zdrojem sacharid\u016f po cvi\u010den\u00ed je&nbsp;<a title=\"Maltodextrin\" href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">maltodextrin<\/a>&nbsp;nebo&nbsp;<a title=\"Dextr\u00f3za - GymBeam\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3za<\/a>.&nbsp;Oboje pat\u0159\u00ed mezi sacharidy, kter\u00e9 nemus\u00ed t\u011blo dlouho tr\u00e1vit, a proto dok\u00e1\u017eou&nbsp;<strong>rychle doplnit z\u00e1soby&nbsp;glykogenu.<\/strong>&nbsp;O&nbsp;<a title=\"Jsou sacharidy po tr\u00e9ninku t\u00edm, co skute\u010dn\u011b pot\u0159ebujete?\" href=\"https:\/\/gymbeam.cz\/blog\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/\" target=\"_blank\" rel=\"noopener noreferrer\">d\u016fle\u017eitosti sacharid\u016f po tr\u00e9ninku<\/a>&nbsp;se dozv\u00edte v\u00edce i v na\u0161em \u010dl\u00e1nku. <span style=\"color: #ff6600;\">[2] [3]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kolik sacharid\u016f<\/strong>&nbsp;je v\u0161ak nutn\u00e9 p\u0159ijmout po tr\u00e9ninku?&nbsp;Vyzkou\u0161ejte si&nbsp;<strong>polovinu denn\u00edho p\u0159\u00edjmu sacharid\u016f<\/strong>&nbsp;rozd\u011blit do p\u0159edtr\u00e9ninkov\u00e9ho a potr\u00e9ninkov\u00e9ho \u0161ejku.&nbsp;Nap\u0159\u00edklad, pokud je v\u00e1\u0161 denn\u00ed p\u0159\u00edjem sacharid\u016f 300 gram\u016f, dejte si spolu&nbsp;<strong>150 g<\/strong>&nbsp;<strong>sacharid\u016f p\u0159ed i po tr\u00e9ninku<\/strong>&nbsp;v pom\u011bru 1:1, tedy&nbsp;<strong>75 g<\/strong>&nbsp;<strong>p\u0159ed i po cvi\u010den\u00ed.<\/strong>&nbsp;Pokud b\u011bhem tr\u00e9ninku c\u00edt\u00edte nedostatek energie, dop\u0159ejte si&nbsp;<strong>v\u00edce sacharid\u016f p\u0159ed&nbsp;tr\u00e9ninkem.<\/strong>&nbsp;Na druh\u00e9 stran\u011b, pokud m\u00e1te p\u0159i cvi\u010den\u00ed mno\u017estv\u00ed energie a&nbsp;<strong>\u00fanava se dostav\u00ed a\u017e po&nbsp;tr\u00e9ninku,<\/strong>&nbsp;bude pro v\u00e1s v\u00fdhodn\u011bj\u0161\u00ed doplnit v\u00edce sacharid\u016f v potr\u00e9ninkov\u00e9m drinku. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\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=\"29080,49777,5951,34501,30248,28101,29851,6086,36262\" ><\/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<h3 class=\"wp-block-heading is-style-default\"><strong>2. Opravuje po\u0161kozen\u00e9 svalov\u00e9 tk\u00e1n\u011b<\/strong><\/h3>\n\n\n\n<p>P\u0159i intenzivn\u00edm cvi\u010den\u00ed jsou va\u0161e svaly vystaveny mal\u00fdm&nbsp;<strong>po\u0161kozen\u00edm a&nbsp;trhlin\u00e1m,<\/strong>&nbsp;kter\u00e9 zp\u016fsobuj\u00ed, \u017ee m\u00e1te po tr\u00e9ninku&nbsp;<strong>namo\u017een\u00e9&nbsp;svaly.<\/strong>&nbsp;\u00dakolem t\u011bla je regenerovat tato po\u0161kozen\u00ed, co\u017e se pozitivn\u011b odr\u00e1\u017e\u00ed na&nbsp;<strong>r<\/strong><strong>\u016fstu svalstva a&nbsp;s\u00edly. <\/strong>Pr\u00e1v\u011b proto byste nem\u011bli zapom\u00ednat na \u017eiviny, d\u00edky kter\u00fdm se&nbsp;<strong>proces regenerace urychl\u00ed<\/strong>&nbsp;a vy se m\u016f\u017eete pln\u00ed sil vr\u00e1tit do posilovny.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00edm potr\u00e9ninkov\u00fdm suplementem pro regeneraci a r\u016fst svalov\u00e9 hmoty je <a title=\"Syrov\u00e1tkov\u00fd whey protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">syrov\u00e1tkov\u00fd protein<\/a>. Je dokonce&nbsp;<strong>lep\u0161\u00ed ne\u017e b\u00edlkoviny p\u0159ijat\u00e9 z klasick\u00e9&nbsp;stravy,<\/strong>&nbsp;a to hned z n\u011bkolika d\u016fvod\u016f&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>je velmi&nbsp;rychle straviteln\u00fd zdroj&nbsp;b\u00edlkovin,&nbsp;ve srovn\u00e1n\u00ed s jin\u00fdmi proteiny<\/li>\n\n\n\n<li>obsahuje bohat\u00fd aminokyselinov\u00fd profil a <strong>velk\u00fd pod\u00edl BCAA<\/strong><\/li>\n\n\n\n<li>m\u00e1 pouze&nbsp;<strong>minimum tuku<\/strong><\/li>\n\n\n\n<li>vyp\u00edt proteinov\u00fd \u0161ejk ihned po tr\u00e9ninku je <strong>rychl\u00e9 a praktick\u00e9<\/strong><\/li>\n<\/ul>\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\/D_ri_4.jpg\" alt=\"J\u00eddlo po tr\u00e9ninku, fitness recepty\" style=\"width:843px;height:562px\" title=\"J\u00eddlo po tr\u00e9ninku, fitness recepty\"\/><\/figure>\n<\/div>\n\n\n<p>Pokud po cvi\u010den\u00ed zkonzumujete d\u00e1vku&nbsp;<a title=\"Syrov\u00e1tkov\u00fd whey protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">syrov\u00e1tkov\u00e9ho proteinu<\/a>, m\u016f\u017eete si b\u00fdt jisti, \u017ee v\u00e1m va\u0161e&nbsp;<strong>svaly&nbsp;pod\u011bkuj\u00ed.<\/strong>&nbsp;Doporu\u010dujeme v\u00e1m proto p\u0159ijmout kolem&nbsp;<strong>0,3 &#8211;<\/strong>&nbsp;<strong>0,5 g<\/strong>&nbsp;<strong>syrov\u00e1tkov\u00e9ho proteinu<\/strong>&nbsp;na kilogram t\u011blesn\u00e9 hmotnosti.&nbsp;V\u00edce o d\u00e1vkov\u00e1n\u00ed syrov\u00e1tkov\u00fdch protein\u016f se dozv\u00edte <a title=\"Kdy a kolik protein\u016f p\u0159ijmout pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f?\" href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noopener noreferrer\">v na\u0161em \u010dl\u00e1nku<\/a>. <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edm dopl\u0148kem v\u00fd\u017eivy, kter\u00fd db\u00e1 o&nbsp;<strong>regeneraci a rychl\u00e9 zotaven\u00ed<\/strong>&nbsp;po\u0161kozen\u00fdch svalov\u00fdch tk\u00e1n\u00ed, je&nbsp;<a title=\"Glutamin\" href=\"https:\/\/gymbeam.cz\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\">glutamin<\/a>.&nbsp;Tato aminokyselina z\u00e1rove\u0148&nbsp;<strong>podporuje imunitn\u00ed funkci<\/strong>&nbsp;organismu a vst\u0159eb\u00e1v\u00e1n\u00ed sacharid\u016f.&nbsp;Pro\u010d je glutamin po tr\u00e9ninku d\u016fle\u017eit\u00fd?&nbsp;B\u011bhem fyzick\u00e9 aktivity se toti\u017e hladina&nbsp;<strong>glutaminu v plazm\u011b&nbsp;sni\u017euje,<\/strong>&nbsp;proto\u017ee j\u00e1tra, ledviny, st\u0159eva a imunitn\u00ed syst\u00e9m&nbsp;<strong>zvy\u0161uj\u00ed svou popt\u00e1vka po&nbsp;glutaminu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumac\u00ed&nbsp;<a title=\"Glutamin\" href=\"https:\/\/gymbeam.cz\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\">glutaminu<\/a> dopln\u00edte chyb\u011bj\u00edc\u00ed z\u00e1soby t\u00e9to aminokyseliny a umo\u017en\u00edte spr\u00e1vn\u00e9 fungov\u00e1n\u00ed va\u0161eho imunitn\u00edmu syst\u00e9mu a dal\u0161\u00edm proces\u016fm, kter\u00e9&nbsp;<strong>z\u00e1vis\u00ed na&nbsp;glutaminu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6]<\/span>&nbsp;Podpora imunitn\u00edho syst\u00e9mu, kterou glutamin zaji\u0161\u0165uje, v\u00e1s pozd\u011bji&nbsp;<strong>chr\u00e1n\u00ed p\u0159ed nemocemi,<\/strong>&nbsp;kter\u00e9 by v\u00e1s vy\u0159adily z tr\u00e9ninkov\u00e9ho pl\u00e1nu a ohrozily v\u00e1\u0161 pokrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho v\u00fdzkumy potvrzuj\u00ed, \u017ee suplementace glutaminu&nbsp;<strong>zvy\u0161uje ukl\u00e1d\u00e1n\u00ed sacharid\u016f<\/strong>&nbsp;a dopl\u0148ov\u00e1n\u00ed glykogenu.&nbsp;Jednodu\u0161e \u0159e\u010deno, p\u0159id\u00e1n\u00ed glutaminu k sacharid\u016fm a syrov\u00e1tkov\u00e9mu proteinu v\u00e1m m\u016f\u017ee pomoci zv\u00fd\u0161it schopnost va\u0161eho t\u011bla&nbsp;<strong>dopravit \u017eiviny do&nbsp;sval\u016f.<\/strong>&nbsp;To pak vede k rychl\u00e9mu zotaven\u00ed a tak\u00e9 va\u0161im v\u00fdsledk\u016fm.&nbsp;Abyste dos\u00e1hli zm\u00edn\u011bn\u00fdch \u00fa\u010dink\u016f, m\u011bli byste p\u0159ijmout&nbsp;<strong>nejm\u00e9n\u011b<\/strong>&nbsp;<strong>10 g<\/strong>&nbsp;<a title=\"Glutamin, GymBeam\" href=\"https:\/\/gymbeam.cz\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\">glutaminu<\/a>&nbsp;po tr\u00e9ninku a je\u0161t\u011b jednu d\u00e1vku b\u011bhem dne. <span style=\"color: #ff6600;\">[3] [7]&nbsp; &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\/gymbapr-6149.JPG\" alt=\"5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin po tr\u00e9ninku\" style=\"width:843px;height:562px\" title=\"5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin po tr\u00e9ninku\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>3. Zvy\u0161uje proteinovou synt\u00e9zu ve svalech<\/strong><\/h3>\n\n\n\n<p>Posledn\u00ed a z\u00e1rove\u0148&nbsp;<strong>nejd\u016fle\u017eit\u011bj\u0161\u00ed funkce potr\u00e9ninkov\u00e9 stravy<\/strong>&nbsp;je zv\u00fd\u0161en\u00ed proteinov\u00e9 synt\u00e9zy.&nbsp;Tu m\u00e1 na starosti protein mTOR, kter\u00fd v t\u011ble funguje jako&nbsp;<strong>spou\u0161t\u011b\u010d proteinov\u00e9&nbsp;synt\u00e9zy,<\/strong>&nbsp;a tedy i r\u016fstu sval\u016f.&nbsp;MTOR p\u0159itom dok\u00e1\u017ee aktivovat faktory, jako vy\u0161\u0161\u00ed p\u0159\u00edtomnost aminokyselin,&nbsp;<strong>p\u0159edev\u0161\u00edm&nbsp;leucinu,<\/strong>&nbsp;v kombinaci s cvi\u010den\u00edm a inzul\u00ednem.&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>V tomto bod\u011b se do na\u0161eho potr\u00e9ninkov\u00e9ho n\u00e1poje dost\u00e1vaj\u00ed&nbsp;<a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>, t\u0159i rozv\u011btven\u00e9 aminokyseliny &#8211; leucin, isoleucin a valin.&nbsp;Zv\u00fd\u0161en\u00e1 koncentrace&nbsp;<a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucinu<\/a>&nbsp;dok\u00e1\u017ee aktivovat mTOR, a t\u00edm ovlivnit pr\u016fb\u011bh&nbsp;<strong>proteinov\u00e9 synt\u00e9zy.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p>V\u011bt\u0161ina dopl\u0148k\u016f BCAA proto poskytuje zv\u00fd\u0161en\u00fd pod\u00edl leucinu, obvykle&nbsp;<strong>v pom\u011bru 2:1:1.<\/strong>&nbsp;D\u016fle\u017eit\u00e9 v\u0161ak je, abyste po tr\u00e9ninku p\u0159ijali&nbsp;<strong>minim\u00e1ln\u011b<\/strong>&nbsp;<strong>2,5 g&nbsp;<\/strong><a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucinu<\/a>&nbsp;(nebo&nbsp;<strong>5 g<\/strong>&nbsp;<strong>BCAA v pom\u011bru 2:1:1).<\/strong>&nbsp;Samoz\u0159ejm\u011b ur\u010dit\u00fd obsah aminokyselin BCAA najdete i v&nbsp;<strong>syrov\u00e1tkov\u00e9m&nbsp;proteinu.<\/strong>&nbsp;Obvykle ho v\u0161ak&nbsp;<strong>nen\u00ed dost<\/strong>&nbsp;na to, aby pokryl d\u00e1vku leucinu pot\u0159ebnou ke spu\u0161t\u011bn\u00ed synt\u00e9zy b\u00edlkovin.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si to tedy v\u0161e shrneme, va\u0161e&nbsp;<strong>potr\u00e9ninkovka by m\u011bla obsahovat&nbsp;<\/strong><span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25% denn\u00edho p\u0159\u00edjmu sacharid\u016f z <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3zy<\/a>&nbsp;nebo <a title=\"Maltodextrin GymBeam\" href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">maltodextrinu<\/a><\/li>\n\n\n\n<li><a title=\"Syrov\u00e1tkov\u00fd whey protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">syrov\u00e1tkov\u00fd protein<\/a> (0,3 &#8211; 0,5 g na kg hmotnosti)<\/li>\n\n\n\n<li>10 g <a title=\"Glutamin, GymBeam\" href=\"https:\/\/gymbeam.cz\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\">glutaminu<\/a><\/li>\n\n\n\n<li>alespo\u0148 5 g <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a> v pom\u011bru 2:1:1<\/li>\n<\/ul>\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\/48077732_1946620542126316_2251338611507068928_o.jpg\" alt=\"Je d\u016fle\u017eit\u00e9 br\u00e1t suplementy?\" style=\"width:843px;height:562px\" title=\"Je d\u016fle\u017eit\u00e9 br\u00e1t suplementy?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Suplementy_vs_strava\"><\/span><strong>Suplementy vs. strava<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zm\u00edn\u011bn\u00e9 hodnoty dok\u00e1\u017eete p\u0159ijmout bu\u010f&nbsp;<strong>formou suplement\u016f nebo klasick\u00e9&nbsp;stravy.<\/strong>&nbsp;Dopl\u0148ky v\u00fd\u017eivy v\u0161ak mohou b\u00fdt&nbsp;<strong>v\u00fdhodn\u011bj\u0161\u00ed,<\/strong>&nbsp;proto\u017ee <span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>se rychleji vst\u0159eb\u00e1vaj\u00ed<\/li>\n\n\n\n<li>jsou lehce straviteln\u00e9<\/li>\n\n\n\n<li>dok\u00e1\u017eete jimi doplnit p\u0159esn\u00e9 mno\u017estv\u00ed \u017eivin, kter\u00e9 pot\u0159ebujete<\/li>\n\n\n\n<li>jsou praktick\u00e9 na p\u0159\u00edpravu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byste se v\u0161ak p\u0159ece jen rozhodli pro klasickou stravu, za zdroj&nbsp;<strong>potr\u00e9ninkov\u00fdch sacharid\u016f<\/strong>&nbsp;si vyberte <span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sladk\u00e9 brambory (bat\u00e1ty)<\/li>\n\n\n\n<li>quinou<\/li>\n\n\n\n<li>ovoce &#8211; ananas, lesn\u00ed plody, ban\u00e1n, kiwi<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" class=\"ek-link\">r\u00fd\u017ei<\/a><\/li>\n\n\n\n<li>ovesn\u00e9 vlo\u010dky<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstoviny<\/a><\/li>\n\n\n\n<li>tmav\u011b zelenou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu<\/a><\/li>\n\n\n\n<li>celozrnn\u00fd chl\u00e9b<\/li>\n<\/ul>\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-931193062.jpg\" alt=\"5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin po tr\u00e9ninku\" style=\"width:843px;height:562px\" title=\"5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin po tr\u00e9ninku\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Proteiny a BCAA<\/strong> pot\u0159ebn\u00e9 k regeneraci svalstva dok\u00e1\u017eete p\u0159ijmout ze zdroj\u016f, jako jsou <span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vaj\u00ed\u010dka<\/li>\n\n\n\n<li>\u0159eck\u00fd jogurt<\/li>\n\n\n\n<li>cottage cheese<\/li>\n\n\n\n<li>losos<\/li>\n\n\n\n<li>ku\u0159ec\u00ed prsa<\/li>\n\n\n\n<li><a title=\"Proteinov\u00e9 ty\u010dinky GymBeam\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00e9 ty\u010dinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" class=\"ek-link\">tu\u0148\u00e1k<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu<\/a><\/li>\n<\/ul>\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=\"5_nejlepsich_jidel_po_treninku\"><\/span><strong>5 nejlep\u0161\u00edch j\u00eddel po tr\u00e9ninku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud v\u00fd\u0161e uveden\u00e9 potraviny&nbsp;<strong>p\u0159em\u011bn\u00edme do kulin\u00e1\u0159sk\u00fdch specialit,<\/strong>&nbsp;nab\u00edz\u00ed se n\u00e1m mno\u017estv\u00ed chutn\u00fdch variac\u00ed.&nbsp;My jsme si pro v\u00e1s p\u0159ipravili&nbsp;<strong>5 r\u016fzn\u00fdch&nbsp;j\u00eddel,<\/strong>&nbsp;d\u00edky kter\u00fdm dos\u00e1hnete optim\u00e1ln\u00edho p\u0159\u00edjmu b\u00edlkovin, sacharid\u016f a aminokyselin po tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7183_1.JPG\" alt=\"Slan\u00e9 pala\u010dinky se \u0161pen\u00e1tem. lososem a vaj\u00ed\u010dkem \" title=\"Slan\u00e9 pala\u010dinky se \u0161pen\u00e1tem. lososem a vaj\u00ed\u010dkem \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\"><strong>1. Ku\u0159ec\u00ed kousky v BBQ om\u00e1\u010dce s quinoa sal\u00e1tem<\/strong><\/h3>\n\n\n\n<p>Tento fitness recept je pln\u00fd surovin <strong>bohat\u00fdch na proteiny.<\/strong> Sta\u010d\u00ed nakr\u00e1jet ku\u0159ec\u00ed prsa na kostky a nechat je p\u00e1r hodin odle\u017eet v <a title=\"Bezkalorick\u00e1 om\u00e1\u010dka BBQ sauce\" href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">bezkalorick\u00e9 BBQ sauce<\/a>. N\u00e1sledn\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed <\/a>kousky <strong>upe\u010dete na p\u00e1nvi<\/strong> s tro\u0161kou olivov\u00e9ho oleje. <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">Quinoa <\/a>sal\u00e1t si p\u0159iprav\u00edte sm\u00edch\u00e1n\u00edm uva\u0159en\u00e9 quiony s ananasem, \u0161pen\u00e1tem a <a title=\"O\u0159echy ke\u0161u - GymBeam\" href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ke\u0161u o\u0159\u00ed\u0161ky<\/a>. Toto chutn\u00e9 potr\u00e9ninkov\u00e9 j\u00eddlo v\u00e1m poskytne pot\u0159ebn\u00e9 <strong>\u017eiviny po cvi\u010den\u00ed<\/strong> a zasyt\u00ed v\u00e1s na dlouhou dobu. Cel\u00fd <a title=\"Fitness recept: Ku\u0159ec\u00ed barbeque se sal\u00e1tem z quinoy a ananasu\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-barbeque-se-salatem-z-quinoy-a-ananasu\/\" target=\"_blank\" rel=\"noopener noreferrer\">fitness recept zde<\/a>. <\/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>2. Proteinov\u00e1 pizza<\/strong><\/h3>\n\n\n\n<p>Proteinov\u00e1 pizza je vhodn\u00fdm potr\u00e9ninkov\u00fdm j\u00eddlem pro v\u0161echny, kte\u0159\u00ed jakmile polo\u017e\u00ed \u010dinky,&nbsp;<strong>dostanou chu\u0165 na n\u011bco ,,nezdrav\u00e9ho&#8221;.<\/strong>&nbsp;Proteinov\u00e1 pizza se v\u0161ak od klasick\u00e9 pizzy li\u0161\u00ed&nbsp;<strong>mno\u017estv\u00edm&nbsp;b\u00edlkovin,<\/strong>&nbsp;kter\u00e9 nab\u00edz\u00ed.&nbsp;Nav\u00edc, pokud si na ni d\u00e1te&nbsp;<strong>zdrav\u00e9 suroviny,<\/strong>&nbsp;jako bazalku, kvalitn\u00ed \u0161unku, mozzarellu a kuku\u0159ici, dos\u00e1hnete vyv\u00e1\u017een\u00e9ho pom\u011bru surovin a budete ji moci sn\u00edst celou na posezen\u00ed.&nbsp;Postup p\u0159\u00edpravy <a title=\"Fitness recept: Dom\u00e1c\u00ed proteinov\u00e1 pizza se \u0161unkou, kuku\u0159ic\u00ed a olivami\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-proteinova-pizza-se-sunkou-kukurici-a-olivami\/\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00e9 pizzy zde<\/a>.<\/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. Slan\u00e9 pala\u010dinky se \u0161pen\u00e1tem, lososem a vaj\u00ed\u010dkem<\/strong><\/h3>\n\n\n\n<p><strong>Slan\u00e9 proteinov\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\"><strong>pala\u010dinky<\/strong> <\/a>si p\u0159iprav\u00edte pomoc\u00ed va\u0161eho proteinu, celozrnn\u00e9 mouky, vaj\u00ed\u010dka, ml\u00e9ka a ko\u0159en\u00ed. Pokud je ozdob\u00edte <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/losos-cs\/\" class=\"ek-link\">lososem <\/a>a volsk\u00fdm okem,<\/strong> zajist\u00edte si tak zv\u00fd\u0161en\u00fd p\u0159\u00edjem <strong>b\u00edlkovin<\/strong> a z\u00e1rove\u0148 zdrav\u00fdch tuk\u016f. <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/spenat-cs\/\" class=\"ek-link\">\u0160pen\u00e1t <\/a>v\u00e1m <strong>dod\u00e1 v\u00e1pn\u00edk, magn\u00e9zium a zinek<\/strong> a \u010desnek <strong>podpo\u0159\u00ed imunitu.<\/strong> Nav\u00edc tato kombinace chutn\u00e1 \u00fa\u017easn\u011b. Pokud si chcete p\u0159ipravit slan\u00e9 proteinov\u00e9 pala\u010dinky, <a title=\"Fitness recept: Slan\u00e9 proteinov\u00e9 pala\u010dinky pln\u011bn\u00e9 \u0161pen\u00e1tem, lososem a volsk\u00fdm okem\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slane-proteinove-palacinky-plnene-spenatem-lososem-a-volskym-okem\/\" target=\"_blank\" rel=\"noopener noreferrer\">postup najdete zde<\/a>. <\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>4. Bat\u00e1ty s curry om\u00e1\u010dkou, brokolic\u00ed a ke\u0161u<\/strong><\/h3>\n\n\n\n<p>Bat\u00e1ty se daj\u00ed p\u0159ipravit na <strong>tis\u00edce zp\u016fsob\u016f.<\/strong> My jsme vybrali jeden fitness <strong>recept pro vegetari\u00e1ny.<\/strong> Pot\u0159ebujete pouze sladk\u00e9 brambory, brokolici, \u010dervenou papriku, \u0159ap\u00edkat\u00fd celer, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u o\u0159\u00ed\u0161ky<\/a> a na ozdobu vaj\u00ed\u010dko. Postup je jednoduch\u00fd, sta\u010d\u00ed <strong>uva\u0159it bat\u00e1ty<\/strong> ve slan\u00e9 vod\u011b, a pak k nim p\u0159idat uva\u0159enou brokolici, papriku, celer a ke\u0161u o\u0159\u00ed\u0161ky. Na ochucen\u00ed se v\u00fdborn\u011b hod\u00ed koriandr, kajensk\u00fd pep\u0159 a na\u0161e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zero-omacka-kari-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkalorick\u00e1 curry om\u00e1\u010dka<\/a>. Dobrou chu\u0165. <span style=\"color: #ff6600;\">[11] <\/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-637817034.jpg\" alt=\"Bat\u00e1ty s curry om\u00e1\u010dkou, brokolic\u00ed a ke\u0161u \" style=\"width:843px;height:619px\" title=\"Bat\u00e1ty s curry om\u00e1\u010dkou, brokolic\u00ed a ke\u0161u \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>5. Sendvi\u010d s avok\u00e1dem a feta s\u00fdrem<\/strong><\/h3>\n\n\n\n<p>Pokud chcete n\u011bco rychl\u00e9ho, co <strong>nemus\u00edte dlouho p\u0159ipravovat,<\/strong> tento recept je pro v\u00e1s to prav\u00e9. Do mal\u00e9 misky dejte <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/feta-syr-cs\/\" class=\"ek-link\">s\u00fdr feta<\/a>,<\/strong> trochu <strong>citr\u00f3nov\u00e9 \u0161\u0165\u00e1vy a ko\u0159en\u00ed.<\/strong> Suroviny pak rozma\u010dkejte vidli\u010dkou na ka\u0161i. N\u00e1sledn\u011b na pl\u00e1tek <strong>celozrnn\u00e9ho chleba<\/strong> nat\u0159ete avok\u00e1dovou sm\u011bs a p\u0159ikryjte dal\u0161\u00edm pl\u00e1tkem. Takto p\u0159ipraven\u00fd sendvi\u010d vlo\u017ete <strong>na p\u00e1r minut do toustova\u010de<\/strong> a m\u016f\u017eete pod\u00e1vat. <span style=\"color: #ff6600;\">[11] [12]<\/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-925354318.jpg\" alt=\"Sendvi\u010d s avok\u00e1dem a feta s\u00fdrem\" style=\"width:843px;height:593px\" title=\"Sendvi\u010d s avok\u00e1dem a feta s\u00fdrem\"\/><\/figure>\n<\/div>\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jsme v\u00e1m&nbsp;<strong>poradili s v\u00fdb\u011brem potr\u00e9ninkov\u00e9 stravy<\/strong>&nbsp;nebo suplement\u016f.&nbsp;Napi\u0161te n\u00e1m, co j\u00edte po cvi\u010den\u00ed, a&nbsp;<strong>jak\u00e9 suplementy<\/strong>&nbsp;pat\u0159\u00ed do va\u0161eho potr\u00e9ninkov\u00e9ho drinku.&nbsp;V p\u0159\u00edpad\u011b, \u017ee v\u00e1m \u010dl\u00e1nek p\u0159inesl nov\u00e9 informace z oblasti fitness a v\u00fd\u017eivy,&nbsp;<strong>pod\u011blte se o n\u011bj sd\u00edlen\u00edm.<\/strong>&nbsp;<\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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","protected":false},"excerpt":{"rendered":"<p>Co j\u00edst po tr\u00e9ninku? Vyzkou\u0161ejte 5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin, jako b\u00edlkoviny, sacharidy a BCAA, kter\u00e9 podporuj\u00ed regeneraci a r\u016fst svalstva.<\/p>\n","protected":false},"author":25,"featured_media":109376,"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":[8066,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167556","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-fitness-recept-cs","9":"tag-strava-cs","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 nejlep\u0161\u00edch fitness recept\u016f na dopln\u011bn\u00ed \u017eivin po tr\u00e9ninku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co j\u00edst po tr\u00e9ninku? 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