{"id":167587,"date":"2019-04-13T00:00:00","date_gmt":"2019-04-12T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/"},"modified":"2023-07-26T16:19:14","modified_gmt":"2023-07-26T14:19:14","slug":"20-tipu-snidani-ktere-muzete-jist-pred-treninkem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/","title":{"rendered":"20 tip\u016f sn\u00eddan\u00ed, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem"},"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\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/#Snidane_pred_treninkem_%E2%80%93_ano_nebo_ne\" title=\"Sn\u00eddan\u011b p\u0159ed tr\u00e9ninkem &#8211; ano nebo ne?\">Sn\u00eddan\u011b p\u0159ed tr\u00e9ninkem &#8211; ano nebo ne?<\/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\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/#Jak_vybrat_jidlo_pred_treninkem\" title=\"Jak vybrat j\u00eddlo p\u0159ed tr\u00e9ninkem?\">Jak vybrat j\u00eddlo p\u0159ed tr\u00e9ninkem?<\/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\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/#Nutricni_slozeni_stravy_pred_rannim_treninkem\" title=\"Nutri\u010dn\u00ed slo\u017een\u00ed stravy p\u0159ed rann\u00edm tr\u00e9ninkem\">Nutri\u010dn\u00ed slo\u017een\u00ed stravy p\u0159ed rann\u00edm tr\u00e9ninkem<\/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\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/#20_tipu_co_jist_pred_treninkem_pokud_cvicite_rano\" title=\"20 tip\u016f, co j\u00edst p\u0159ed tr\u00e9ninkem, pokud cvi\u010d\u00edte r\u00e1no\">20 tip\u016f, co j\u00edst p\u0159ed tr\u00e9ninkem, pokud cvi\u010d\u00edte r\u00e1no<\/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\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/#Vhodne_suplementy_pred_rannim_treninkem\" title=\"Vhodn\u00e9 suplementy p\u0159ed rann\u00edm tr\u00e9ninkem\">Vhodn\u00e9 suplementy p\u0159ed rann\u00edm tr\u00e9ninkem<\/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\/20-tipu-snidani-ktere-muzete-jist-pred-treninkem\/#Pitny_rezim_je_stejne_dulezity_jako_strava\" title=\"Pitn\u00fd re\u017eim je stejn\u011b d\u016fle\u017eit\u00fd jako strava\">Pitn\u00fd re\u017eim je stejn\u011b d\u016fle\u017eit\u00fd jako strava<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I vy se \u0159ad\u00edte k lidem, kte\u0159\u00ed&nbsp;<strong>absolvuj\u00ed tr\u00e9nink&nbsp;r\u00e1no,<\/strong>&nbsp;aby m\u011bli&nbsp;<strong>odpoledne dostatek \u010dasu<\/strong>&nbsp;na dal\u0161\u00ed aktivity?&nbsp;Tak\u00e9 si jako prvn\u00ed po vst\u00e1n\u00ed z postele&nbsp;<strong>oble\u010dete leg\u00edny a zav\u00e1\u017eete&nbsp;tenisky?<\/strong>&nbsp;V tom p\u0159\u00edpad\u011b je tento&nbsp;<strong>\u010dl\u00e1nek pro v\u00e1s to&nbsp;prav\u00e9. <\/strong>Dozv\u00edte se v n\u011bm, zda jsou sn\u00eddan\u011b p\u0159ed rann\u00edm tr\u00e9ninkem nezbytn\u00e9, a co na&nbsp;<strong>stravu p\u0159ed cvi\u010den\u00edm<\/strong>&nbsp;\u0159\u00edkaj\u00ed odborn\u00edci.&nbsp;Prozrad\u00edme i to, co by m\u011blo obsahovat j\u00eddlo p\u0159ed tr\u00e9ninkem a jak\u00e9&nbsp;<strong>suplementy v\u00e1s nakopnou energi\u00ed<\/strong>&nbsp;a podstatn\u00fdmi \u017eivinami.&nbsp;P\u0159ibal\u00edme i p\u00e1r tip\u016f, jak mohou va\u0161e&nbsp;<strong>p\u0159edtr\u00e9ninkov\u00e9 sn\u00eddan\u011b<\/strong>&nbsp;vypadat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Snidane_pred_treninkem_%E2%80%93_ano_nebo_ne\"><\/span><strong>Sn\u00eddan\u011b p\u0159ed tr\u00e9ninkem &#8211; ano nebo ne?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee p\u0159ed cvi\u010den\u00edm&nbsp;<strong>nem\u016f\u017eete nic sn\u00edst?<\/strong>&nbsp;V\u011b\u0159\u00edme, \u017ee jeden\u00ed v \u010dasn\u00fdch rann\u00edch hodin\u00e1ch pro v\u00e1s m\u016f\u017ee b\u00fdt dokonce&nbsp;<strong>nep\u0159\u00edjemn\u00e9.<\/strong>&nbsp;Rada odborn\u00edk\u016f na stravu a fitness je n\u00e1sleduj\u00edc\u00ed, pokud nejste brzy r\u00e1no hladov\u00ed a p\u0159itom m\u00e1te energii,&nbsp;<strong>nem\u011bli byste se nutit j\u00edst<\/strong>&nbsp;p\u0159ed tr\u00e9ninkem.&nbsp;I kdy\u017e st\u00e1le plat\u00ed, \u017ee odborn\u00edci&nbsp;<strong>doporu\u010duj\u00ed sn\u00eddat p\u0159ed&nbsp;cvi\u010den\u00edm.<\/strong>&nbsp;Pokud ale r\u00e1no c\u00edt\u00edte \u00fanavu, je&nbsp;<strong>nezbytn\u00e9 zvolit spr\u00e1vnou&nbsp;stravu<\/strong>. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"color: #ff6600;\">&nbsp; &nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-952025532.jpg\" alt=\"20 tip\u016f sn\u00eddan\u00ed, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem\" width=\"843\" height=\"562\" title=\"20 tip\u016f sn\u00eddan\u00ed, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><\/span><\/p>\n\n\n\n<p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style=\"color: #ff6600;\">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vybrat_jidlo_pred_treninkem\"><\/span> <strong>Jak vybrat j\u00eddlo p\u0159ed tr\u00e9ninkem?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i v\u00fdb\u011bru&nbsp;<strong>\u010dasn\u00fdch sn\u00eddan\u00ed<\/strong>&nbsp;je d\u016fle\u017eit\u00e9 zamyslet se nad t\u00edm,&nbsp;<strong>kolik \u010dasu m\u00e1te na tr\u00e1ven\u00ed j\u00eddla.<\/strong>&nbsp;Obecn\u011b plat\u00ed, \u017ee byste se m\u011bli naj\u00edst alespo\u0148&nbsp;<strong>90 minut<\/strong>&nbsp;<strong>p\u0159ed&nbsp;tr\u00e9ninkem.<\/strong>&nbsp;Ale pokud vst\u00e1v\u00e1te moc brzy, ur\u010dit\u011b se v\u00e1m&nbsp;<strong>nechce p\u0159ivstat si&nbsp;<\/strong>je\u0161t\u011b o 90 minut d\u0159\u00edve jen proto, abyste se najedli.&nbsp;Je to v po\u0159\u00e1dku, existuje toti\u017e mno\u017estv\u00ed&nbsp;<strong>rychle straviteln\u00fdch&nbsp;sn\u00eddan\u00ed,<\/strong>&nbsp;kter\u00e9 si m\u016f\u017eete d\u00e1t i bez toho, abyste si museli p\u0159ivstat.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdb\u011br j\u00eddla p\u0159ed tr\u00e9ninkem&nbsp;<strong>z\u00e1vis\u00ed i na aktivit\u011b,<\/strong>&nbsp;jakou se rozhodnete prov\u00e1d\u011bt.&nbsp;Fyzick\u00e1 aktivita s ni\u017e\u0161\u00ed intenzitou nevy\u017eaduje tak syt\u00e9 sn\u00eddan\u011b jako silov\u00e9 sporty.&nbsp;<strong>Sportovn\u00ed aktivity,<\/strong>&nbsp;jako kardio (b\u011bh, cyklistika, plav\u00e1n\u00ed) nebo silov\u00fd tr\u00e9nink \u010di cvi\u010den\u00ed s vysok\u00fdm mno\u017estv\u00edm opakov\u00e1n\u00ed, jako gymnastika nebo bojov\u00e9 um\u011bn\u00ed,&nbsp;<strong>vy\u017eaduj\u00ed&nbsp;dostate\u010dn\u00e9 palivo<\/strong>&nbsp;ve form\u011b stravy.&nbsp;Pokud toti\u017e nem\u00e1te energii, va\u0161e t\u011blo bude reagovat pomaleji nebo&nbsp;<strong>sp\u00ed\u0161e poc\u00edt\u00edte&nbsp;\u00fanavu.<\/strong>&nbsp;Je dokonce mo\u017en\u00e9, \u017ee&nbsp;<strong>nebudete vl\u00e1dat cvi\u010dit<\/strong>&nbsp;tak dlouho nebo rychle jako obvykle.&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><strong>T\u011blo prost\u011b pot\u0159ebuje \u017eiviny.<\/strong>&nbsp;Pot\u0159ebuje zdroj energie, palivo, kter\u00e9 v\u00e1s bude hn\u00e1t za lep\u0161\u00edm v\u00fdkonem.&nbsp;Pokud nem\u00e1te moc \u010dasu na tr\u00e1ven\u00ed,&nbsp;<strong>zkuste pouze zmen\u0161it porci&nbsp;j\u00eddla,<\/strong>&nbsp;kterou konzumujete pravideln\u011b.&nbsp;Nap\u0159\u00edklad, pokud sn\u00edd\u00e1te \u0159eck\u00fd jogurt s ban\u00e1nem a o\u0159\u00ed\u0161kov\u00fdm m\u00e1slem, dejte si p\u0159ed rann\u00edm tr\u00e9ninkem pouze b\u00edl\u00fd jogurt.&nbsp;Jak by m\u011blo vypadat&nbsp;<strong>ide\u00e1ln\u00ed slo\u017een\u00ed va\u0161ich sn\u00eddan\u00ed<\/strong>&nbsp;si vysv\u011btl\u00edme na n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch.&nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/54364877_2078558792265823_2024808966730547200_n.jpg\" alt=\"Jak si vybrat j\u00eddlo p\u0159ed tr\u00e9ninkem?\" width=\"843\" height=\"843\" title=\"Jak si vybrat j\u00eddlo p\u0159ed tr\u00e9ninkem?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nutricni_slozeni_stravy_pred_rannim_treninkem\"><\/span><strong>Nutri\u010dn\u00ed slo\u017een\u00ed stravy p\u0159ed rann\u00edm tr\u00e9ninkem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odhadnout&nbsp;<strong>spr\u00e1vnou porci sn\u00eddan\u011b<\/strong>&nbsp;m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9.&nbsp;<strong>Pokud toho sn\u00edte p\u0159\u00edli\u0161 mnoho,<\/strong>&nbsp;v\u00e1\u0161 \u017ealudek v\u00e1m to d\u00e1 najevo b\u011bhem tr\u00e9ninku.&nbsp;Na druh\u00e9 stran\u011b,&nbsp;<strong>pokud sn\u00edte p\u0159\u00edli\u0161 m\u00e1lo&nbsp;stravy,<\/strong>&nbsp;ohroz\u00edte sv\u016fj v\u00fdkon a nebudete zvl\u00e1dat tr\u00e9novat naplno.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>&nbsp;Co by tedy m\u011bly va\u0161e sn\u00eddan\u011b p\u0159ed tr\u00e9ninkem obsahovat?<\/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\/51795587_2033662366755466_7390520014874345472_n.jpg\" alt=\"Proteiny - nutri\u010dn\u00ed slo\u017een\u00ed \" title=\"Proteiny - nutri\u010dn\u00ed slo\u017een\u00ed \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\"><strong>1. Proteiny<\/strong><\/h3>\n\n\n\n<p>Va\u0161\u00ed prvn\u00ed volbou by m\u011bly b\u00fdt&nbsp;<a title=\"Proteiny, b\u00edlkoviny, GymBeam\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteiny<\/a>.&nbsp;<strong>Pro\u010d?<\/strong>&nbsp;U\u017e t\u0159i hodiny po konzumaci j\u00eddla bohat\u00e9ho na proteiny se t\u011blo dost\u00e1v\u00e1 do&nbsp;<strong>negativn\u00edho vyv\u00e1\u017een\u00ed b\u00edlkovin.<\/strong>&nbsp;To znamen\u00e1, \u017ee po 8-hodinov\u00e9m sp\u00e1nku je va\u0161e t\u011blo&nbsp;<strong>vystaveno katabolismu.&nbsp;<\/strong>Prevence tohoto stavu je jednoduch\u00e1.&nbsp;Sta\u010d\u00ed doplnit b\u00edlkoviny spolu s aminokyselinami&nbsp;<a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>, kter\u00e9 p\u0159\u00edmo podn\u011bcuj\u00ed&nbsp;<strong>budov\u00e1n\u00ed sval\u016f<\/strong>&nbsp;a pom\u00e1haj\u00ed s regenerac\u00ed svalov\u00e9 hmoty.&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>Vhodn\u00fd je <strong>jak\u00fdkoliv zdroj b\u00edlkovin,<\/strong> jako vaje\u010dn\u00e9 b\u00edlky, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed <\/a>prsa nebo \u0159eck\u00fd jogurt. Pokud chcete n\u011bco <strong>leh\u010d\u00edho a rychle vst\u0159ebateln\u00e9ho,<\/strong> s\u00e1hn\u011bte po <a title=\"Syrov\u00e1tkov\u00fd whey protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">syrov\u00e1tkov\u00e9m proteinu<\/a> nebo suplementu <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>, abyste <strong>minimalizovali riziko \u017ealude\u010dn\u00edch pot\u00ed\u017e\u00ed<\/strong> b\u011bhem tr\u00e9ninku. Bez ohledu na zdroj protein\u016f v\u0161ak myslete na to, abyste p\u0159ijali alespo\u0148 2 &#8211; 3 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leucinu<\/a>. Leucin je esenci\u00e1ln\u00ed aminokyselina, kter\u00e1 je <strong>sou\u010d\u00e1st\u00ed BCAA<\/strong> a je zodpov\u011bdn\u00e1 za r\u016fst svalov\u00e9 hmoty. <span style=\"color: #ff6600;\">[4]<\/span> V\u00edce o leucinu a jeho efektivn\u00edm vyu\u017eit\u00ed se dozv\u00edte i <a title=\"Leucin a jeho efektivn\u00ed vyu\u017eit\u00ed pro r\u016fst sval\u016f a regeneraci\" href=\"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/\" target=\"_blank\" rel=\"noopener noreferrer\">v na\u0161em blogu<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong><span style=\"color: #ff6600;\">2. Sacharidy<\/span><\/strong><\/h3>\n\n\n\n<p>Sacharidy jsou pro va\u0161e svaly&nbsp;<strong>prim\u00e1rn\u00edm zdrojem&nbsp;energie,<\/strong>&nbsp;proto by nem\u011bly chyb\u011bt ani ve va\u0161ich sn\u00eddan\u00edch p\u0159ed tr\u00e9ninkem.&nbsp;Sacharidy se toti\u017e&nbsp;<strong>\u0161t\u011bp\u00ed na&nbsp;gluk\u00f3zu,<\/strong>&nbsp;ze kter\u00e9 pak va\u0161e svaly i mozek \u010derpaj\u00ed energii.&nbsp;<\/p>\n\n\n\n<p>Sacharidy, kter\u00e9 t\u011blo okam\u017eit\u011b nevyu\u017eije jako palivo, se uskladn\u00ed v j\u00e1trech nebo svalech&nbsp;<strong>formou glykogenu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>P\u0159es noc se&nbsp;<strong>glykogen v j\u00e1trech&nbsp;vy\u010derp\u00e1,<\/strong>&nbsp;proto\u017ee ho vyu\u017e\u00edv\u00e1 mozek a centr\u00e1ln\u00ed nervov\u00fd syst\u00e9m na udr\u017eov\u00e1n\u00ed z\u00e1kladn\u00edch funkc\u00ed t\u011bla b\u011bhem sp\u00e1nku.&nbsp;Proto je d\u016fle\u017eit\u00e9&nbsp;<strong>r\u00e1no doplnit z\u00e1soby energie.<\/strong>&nbsp;Glykogen v j\u00e1trech je toti\u017e hlavn\u00edm zdrojem energie i p\u0159i tr\u00e9ninku s n\u00edzkou intenzitou.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale pozor,&nbsp;<strong>sacharidy b\u00fdvaj\u00ed&nbsp;zr\u00e1dn\u00e9.<\/strong>&nbsp;Za\u010d\u00edt tr\u00e9nink bez nich m\u016f\u017ee v\u00e9st k&nbsp;<strong>p\u0159ed\u010dasn\u00e9 \u00fanav\u011b<\/strong>&nbsp;a mizern\u00e9mu v\u00fdkonu.&nbsp;Na druh\u00e9 stran\u011b, pokud jich sn\u00edte p\u0159\u00edli\u0161 mnoho, nebo dopln\u00edte nespr\u00e1vn\u00fd typ sacharid\u016f, m\u016f\u017eete&nbsp;<strong>zpomalit a sabotovat sv\u016fj v\u00fdkon.<\/strong><\/p>\n\n\n\n<p>Abyste maximalizovali dostupnou energii a minimalizovali \u017ealude\u010dn\u00ed probl\u00e9my b\u011bhem tr\u00e9ninku, zvolte&nbsp;<strong>j\u00eddlo s n\u00edzk\u00fdm obsahem vl\u00e1kniny<\/strong>&nbsp;pln\u00e9 rychle rozpustn\u00fdch sacharid\u016f.&nbsp;Vhodn\u00e9 jsou r\u00fd\u017eov\u00e9 kol\u00e1\u010de, su\u0161en\u00e9 ovoce nebo ban\u00e1n. Vyzkou\u0161ejte si sm\u00edchat protein nebo BCAA s&nbsp;<a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3zou<\/a> a takto&nbsp;<strong>namixovan\u00fd drink<\/strong>&nbsp;pop\u00edjet i b\u011bhem tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong><span style=\"color: #ff6600;\">3. Vyhn\u011bte se tuk\u016fm<\/span><\/strong><\/h3>\n\n\n\n<p>R\u00e1no v\u00e1s s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed&nbsp;<strong>tla\u010d\u00ed&nbsp;\u010das,<\/strong>&nbsp;proto j\u00eddlo s vysok\u00fdm obsahem tuku nen\u00ed dobr\u00e1 volba.&nbsp;<strong>Tuky toti\u017e zpomaluj\u00ed&nbsp;tr\u00e1ven\u00ed,<\/strong>&nbsp;a proto byste si je m\u011bli odlo\u017eit na pozd\u011bji.<\/p>\n\n\n\n<p>Odborn\u00edci proto doporu\u010duj\u00ed dodr\u017eovat n\u00e1sleduj\u00edc\u00ed&nbsp;<strong>pom\u011br jednotliv\u00fdch \u017eivin.<\/strong>&nbsp;Rozhoduj\u00edc\u00ed faktory jsou&nbsp;<strong>\u010das,<\/strong>&nbsp;kdy konzumujete j\u00eddlo p\u0159ed cvi\u010den\u00edm, a tak\u00e9&nbsp;<strong>typ tr\u00e9ninku.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p>P\u0159i&nbsp;<strong>rann\u00edm kardio cvi\u010den\u00ed<\/strong>&nbsp;je vhodn\u00e9 konzumovat&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<ul class=\"wp-block-list\"><li><strong>30 minut p\u0159ed tr\u00e9ninkem<\/strong>&nbsp;&#8211; 30 gram\u016f sacharid\u016f, minimum b\u00edlkovin<\/li><li><strong>60 minut p\u0159ed tr\u00e9ninkem&nbsp;<\/strong>&#8211; 60 &#8211; 70 g sacharid\u016f, 5 &#8211; 10 g b\u00edlkovin<\/li><li><strong>120 minut p\u0159ed tr\u00e9ninkem&nbsp;<\/strong>&#8211; 120 &#8211; 140 g sacharid\u016f, 15 &#8211; 25 g proteinu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i rann\u00edm&nbsp;<strong>silov\u00e9m nebo odporov\u00e9m tr\u00e9ninku<\/strong>&nbsp;doporu\u010dujeme j\u00edst alespo\u0148&nbsp;<strong>60 minut<\/strong>&nbsp;p\u0159ed n\u00e1v\u0161t\u011bvou posilovny, a to&nbsp;<strong>30 &#8211; 40 g sacharid\u016f a 10 &#8211; 20 g protein\u016f.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>&nbsp;Jak tyto nutri\u010dn\u00ed hodnoty vypadaj\u00ed v praxi? &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-912871246.jpg\" alt=\"20 tip\u016f sn\u00eddan\u00ed, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem\" width=\"843\" height=\"562\" title=\"20 tip\u016f sn\u00eddan\u00ed, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_tipu_co_jist_pred_treninkem_pokud_cvicite_rano\"><\/span><strong>20 tip\u016f, co j\u00edst p\u0159ed tr\u00e9ninkem, pokud cvi\u010d\u00edte r\u00e1no<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abychom v\u00e1m usnadnili v\u00fdb\u011br nutri\u010dn\u011b ide\u00e1ln\u00edho j\u00eddla p\u0159ed tr\u00e9ninkem, p\u0159ipravili jsme pro v\u00e1s&nbsp;<strong>p\u00e1r tip\u016f j\u00eddel,<\/strong>&nbsp;kter\u00e9 si m\u016f\u017eete dop\u0159\u00e1t jako \u010dasn\u00e9 sn\u00eddan\u011b.&nbsp;Jednotliv\u00e9 typy j\u00eddel jsme rozd\u011blili na&nbsp;<strong>3 kategorie,<\/strong>&nbsp;podle toho, kolik minut p\u0159ed tr\u00e9ninkem je m\u016f\u017eete sn\u00edst.<\/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\">\n<p><strong>30 minut p\u0159ed kardio tr\u00e9ninkem<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"Proteiny, b\u00edlkoviny, GymBeam\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00fd shake<\/a>&nbsp;nebo <a title=\"BCAA aminokyseliny - GymBeam\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA energy drink<\/a><\/li><li>cel\u00fd ban\u00e1n nebo dva men\u0161\u00ed kousky ovoce<\/li><li>kraj\u00edc chleba s pol\u00e9vkovou l\u017e\u00edc\u00ed d\u017eemu<\/li><li>\u00bc \u0161\u00e1lku su\u0161en\u00e9ho ovoce<\/li><li>poh\u00e1r 100% ovocn\u00e9 \u0161\u0165avy<\/li><\/ul>\n\n\n\n<div style=\"height:61px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>30 &#8211; 60 minut p\u0159ed silov\u00fdm a odporov\u00fdm tr\u00e9ninkem&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"Proteiny, b\u00edlkoviny, GymBeam\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00fd shake<\/a>&nbsp;nebo <a title=\"BCAA energy drink GymBeam\" href=\"https:\/\/gymbeam.cz\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA energy drink<\/a><\/li><li>\u00be \u0161\u00e1lku \u0159eck\u00e9ho jogurtu s \u00bc \u0161\u00e1lku <a href=\"https:\/\/gymbeam.cz\/granola\" target=\"_blank\" aria-label=\"granoly (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granoly<\/a><\/li><li>p\u00e1r pl\u00e1tk\u016f kvalitn\u00ed \u0161unky s vysok\u00fdm obsahem masa na kraj\u00edci chleba nebo tortille s n\u00edzk\u00fdm obsahem vl\u00e1kniny<\/li><li>\u00bc hrnku&nbsp;<a title=\"O\u0159echy a sem\u00ednka\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mixu o\u0159\u00ed\u0161k\u016f&nbsp;a su\u0161en\u00e9ho ovoce<\/a><\/li><li>jeden pe\u010den\u00fd bat\u00e1t spolu s <a aria-label=\"o\u0159\u00ed\u0161kov\u00fdm m\u00e1slem (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159\u00ed\u0161kov\u00fdm m\u00e1slem<\/a> nebo \u0159eck\u00fdm jogurtem<\/li><li>smoothie z ml\u00e9ka nebo mandlov\u00e9ho ml\u00e9ka s odm\u011brkou <a aria-label=\"proteinu (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinu<\/a> a mra\u017een\u00e9ho ovoce<\/li><li>r\u00fd\u017eov\u00fd kol\u00e1\u010d s proteinovou polevou, kterou vytvo\u0159\u00edte sm\u00edch\u00e1n\u00edm proteinu s tro\u0161kou vody<\/li><li>vaje\u010dn\u00e9 b\u00edlky s mal\u00fdm kouskem chleba nebo toastu<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>60 minut p\u0159ed kardio tr\u00e9ninkem<\/strong><span style=\"color: #ff6600;\">&nbsp;[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>toast s <a title=\"O\u0159\u00ed\u0161kov\u00e1 m\u00e1sla - GymBeam \" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noopener noreferrer\">ara\u0161\u00eddov\u00fdm m\u00e1slem<\/a> a d\u017eemem a jeden \u0161\u00e1lek rozinek nebo jin\u00e9ho ovoce<\/li><li>jeden hrnek cere\u00e1li\u00ed s n\u00edzk\u00fdm obsahem vl\u00e1kniny zalit\u00fd 100 ml ml\u00e9ka a jeden ban\u00e1n<\/li><li>\u00be \u0161\u00e1lku jogurtu spolu s jedn\u00edm v\u011bt\u0161\u00edm ban\u00e1nem<\/li><li>vaj\u00ed\u010dko va\u0159en\u00e9 na tvrdo a polovina toastu<\/li><li>\u00bd \u0161\u00e1lku ovesn\u00fdch vlo\u010dek s ovocem<\/li><li>2 celozrnn\u00e9 wafle s 2 PL <a title=\"Ag\u00e1ve Sirup 350 ml - GymBeam\" href=\"https:\/\/gymbeam.cz\/agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ag\u00e1ve sirupu<\/a> a d\u017eemu<\/li><li>jeden precl\u00edk alebo grahamov\u00e9 krekry s <a title=\"O\u0159\u00ed\u0161kov\u00e1 m\u00e1sla - GymBeam \" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noopener noreferrer\">o\u0159\u00ed\u0161kov\u00fdm m\u00e1slem<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/49813530_1999478360173867_9169269218590326784_o.jpg\" alt=\"Co j\u00edst p\u0159ed silov\u00fdm a odporov\u00fdm tr\u00e9ninkem\" title=\"Co j\u00edst p\u0159ed silov\u00fdm a odporov\u00fdm tr\u00e9ninkem\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vhodne_suplementy_pred_rannim_treninkem\"><\/span><strong>Vhodn\u00e9 suplementy p\u0159ed rann\u00edm tr\u00e9ninkem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doplnit prosp\u011b\u0161n\u00e9 l\u00e1tky rychle a t\u00e9m\u011b\u0159 bez p\u0159\u00edpravy umo\u017e\u0148uj\u00ed&nbsp;<strong>dopl\u0148ky&nbsp;v\u00fd\u017eivy.<\/strong>&nbsp;Jejich v\u00fdhodou je, \u017ee v\u00e1m&nbsp;<strong>poskytnou d\u016fle\u017eit\u00e9&nbsp;\u017eiviny,<\/strong>&nbsp;ale nebudou v\u00e1s b\u011bhem tr\u00e9ninku t\u011b\u017eit v \u017ealudku.&nbsp;Nav\u00edc je sta\u010d\u00ed <strong>rozmixovat a p\u00edt<\/strong>&nbsp;je m\u016f\u017eete i po cest\u011b na rann\u00ed tr\u00e9nink.&nbsp;<strong>U\u0161et\u0159\u00ed v\u00e1m \u010das,<\/strong>&nbsp;kter\u00fd m\u016f\u017eete vyu\u017e\u00edt na span\u00ed.<\/p>\n\n\n\n<p>Mezi nejvhodn\u011bj\u0161\u00ed&nbsp;<strong>dopl\u0148ky v\u00fd\u017eivy p\u0159ed rann\u00edm tr\u00e9ninkem<\/strong>&nbsp;pat\u0159\u00ed ji\u017e zm\u00edn\u011bn\u00e9&nbsp;<a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a> a <a title=\"Syrov\u00e1tkov\u00fd whey protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">syrov\u00e1tkov\u00fd protein<\/a> s <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3zou<\/a>.&nbsp;Tato kombinace v\u00e1m poskytne v\u0161e, co va\u0161e t\u011blo pot\u0159ebuje k&nbsp;<strong>nastartov\u00e1n\u00ed proces\u016f.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1no v\u00e1s mohou nakopnout i&nbsp;<strong>stimula\u010dn\u00ed&nbsp;l\u00e1tky,<\/strong>&nbsp;jako&nbsp;<a title=\"Kofein, GymBeam\" href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" rel=\"noopener noreferrer\">kofein<\/a> nebo&nbsp;<a title=\"Zelen\u00fd \u010daj, Green Tea GymBeam\" href=\"https:\/\/gymbeam.cz\/spalovac-tuku-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">zelen\u00fd \u010daj<\/a>&nbsp;s obsahem kofeinu.&nbsp;Kofein toti\u017e dok\u00e1\u017ee&nbsp;<strong>podpo\u0159it v\u00fdkon i&nbsp;s\u00edlu,<\/strong>&nbsp;z\u00e1rove\u0148 zm\u00edr\u0148uje \u00fanavu a pom\u00e1h\u00e1 stimulovat spalov\u00e1n\u00ed tuk\u016f.&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span>&nbsp;Najdete ho formou tablet, \u010daje, k\u00e1vy nebo jako sou\u010d\u00e1st <a href=\"https:\/\/gymbeam.cz\/rtd-napoje\" target=\"_blank\" aria-label=\"RTD drinku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">RTD drinku<\/a> a <a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkov\u00fdch suplement\u016f<\/a>.&nbsp;O tom, jak dok\u00e1\u017eete d\u00edky&nbsp;<a title=\"Kofein a jak j\u00edm zefektivn\u00edte sv\u016fj tr\u00e9nink\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-a-jak-jim-zefektivnite-svuj-trenink\/\" target=\"_blank\" rel=\"noopener noreferrer\">kofeinu zefektivnit sv\u016fj tr\u00e9nink, se dozv\u00edte zde<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vhodn\u00fdm dopl\u0148kem v\u00fd\u017eivy p\u0159ed tr\u00e9ninkem je i&nbsp;<a title=\"Beta-alanin GymBeam\" href=\"https:\/\/gymbeam.cz\/beta-alanin\" target=\"_blank\" rel=\"noopener noreferrer\">beta-alanin<\/a>.&nbsp;Je to aminokyselina, kter\u00e1&nbsp;<strong>zvy\u0161uje kapacitu<\/strong>&nbsp;a vytrvalost svalstva zejm\u00e9na p\u0159i kr\u00e1tk\u00fdch cvi\u010den\u00edch s vysokou intezitou.&nbsp;Z\u00e1rove\u0148 zm\u00edr\u0148uje \u00fanavu a zvy\u0161uje z\u00e1soby karnosinu ve svalech.&nbsp;<span style=\"color: #ff6600;\">[11] [12] [13]<\/span>&nbsp;V\u00edce se m\u016f\u017eete dozv\u011bd\u011bt v na\u0161em \u010dl\u00e1nku o <a title=\"Beta alanin a jeho vyu\u017eit\u00ed ve sportu\" href=\"https:\/\/gymbeam.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/\" target=\"_blank\" rel=\"noopener noreferrer\">vyu\u017eit\u00ed beta-alaninu ve sportu<\/a>.<\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52546745_2061340503987652_3696737334453075968_n.jpg\" alt=\"Pitn\u00fd re\u017eim je stejn\u011b d\u016fle\u017eit\u00fd jako strava\" title=\"Pitn\u00fd re\u017eim je stejn\u011b d\u016fle\u017eit\u00fd jako strava\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pitny_rezim_je_stejne_dulezity_jako_strava\"><\/span><strong>Pitn\u00fd re\u017eim je stejn\u011b d\u016fle\u017eit\u00fd jako strava<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0159\u00edjem tekutin p\u0159ed cvi\u010den\u00edm<\/strong>&nbsp;a nav\u00edc r\u00e1no je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e9.&nbsp;T\u011blo toti\u017e m\u016f\u017ee b\u00fdt&nbsp;<strong>po sp\u00e1nku dehydrovan\u00e9<\/strong>&nbsp;pro nedostatek tekutin b\u011bhem noci.&nbsp;Pokud je to mo\u017en\u00e9, vypijte alespo\u0148&nbsp;<strong>200 &#8211; 300 ml vody<\/strong>&nbsp;p\u0159ed tr\u00e9ninkem a v hydrataci pokra\u010dujte i b\u011bhem cvi\u010den\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si vyberete&nbsp;<a title=\"Iontov\u00e9 n\u00e1poje GymBeam\" href=\"https:\/\/gymbeam.cz\/iontove-napoje\" target=\"_blank\" rel=\"noopener noreferrer\">iontov\u00fd n\u00e1poj<\/a>&nbsp;nebo&nbsp;<a title=\"BCAA energy drink GymBeam\" href=\"https:\/\/gymbeam.cz\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA energy drink<\/a>, dopln\u00edte tekutiny a energii z\u00e1rove\u0148.&nbsp;Po tr\u00e9ninku nezapome\u0148te na p\u0159\u00edjem&nbsp;<a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1l\u016f<\/a>, kter\u00e9 jste vylou\u010dili z t\u011bla formou potu.&nbsp;<span style=\"color: #ff6600;\">[7] [8]<\/span>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sn\u00eddan\u011b a hydratace<\/strong>&nbsp;jsou dv\u011b v\u011bci, na kter\u00e9 byste p\u0159ed rann\u00edm tr\u00e9ninkem nem\u011bli zapom\u00ednat.&nbsp;<strong>Nabij\u00ed v\u00e1s&nbsp;energi\u00ed,<\/strong>&nbsp;a proto budete moci podat lep\u0161\u00ed v\u00fdkon ne\u017e p\u0159i cvi\u010den\u00ed na la\u010dn\u00fd \u017ealudek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Suplementy<\/strong>&nbsp;v\u00e1m mohou pomoci z\u00edskat rychlou energii a pot\u0159ebn\u00e9 \u017eiviny a nav\u00edc d\u00edky nim nebudete tr\u00e9novat s pocitem t\u011b\u017ek\u00e9ho \u017ealudku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jste zvykl\u00ed cvi\u010dit r\u00e1no?<\/strong>&nbsp;D\u00e1v\u00e1te p\u0159ednost rann\u00edmu&nbsp;<strong>kardiu nebo silov\u00e9mu&nbsp;tr\u00e9ninku?<\/strong>&nbsp;Napi\u0161te n\u00e1m do koment\u00e1\u0159\u016f, co j\u00edte p\u0159ed rann\u00edm tr\u00e9ninkem.&nbsp;V p\u0159\u00edpad\u011b, \u017ee v\u00e1s \u010dl\u00e1nek obohatil o nov\u00e9 informace,&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\"><a href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCereals and Muesli \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","protected":false},"excerpt":{"rendered":"<p>Pokud cvi\u010d\u00edte r\u00e1no, m\u011bli byste doplnit energii formou nutri\u010dn\u011b vyv\u00e1\u017een\u00e9 stravy pln\u00e9 protein\u016f a sacharid\u016f. Vhodn\u00e9 jsou tak\u00e9 suplementy, jako whey protein a BCAA.<\/p>\n","protected":false},"author":25,"featured_media":109766,"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":[7149,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167587","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-priprava-jidla","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>20 tip\u016f sn\u00eddan\u00ed, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tipy na zdrav\u00e9 i lehk\u00e9 sn\u00eddan\u011b, kter\u00e9 m\u016f\u017eete j\u00edst p\u0159ed tr\u00e9ninkem. 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