{"id":167752,"date":"2019-02-22T00:00:00","date_gmt":"2019-02-21T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/"},"modified":"2023-07-26T16:21:34","modified_gmt":"2023-07-26T14:21:34","slug":"jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/","title":{"rendered":"Jsou sacharidy po tr\u00e9ninku t\u00edm, co skute\u010dn\u011b pot\u0159ebujete?"},"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\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/#Sacharidy_doplnuji_glykogen\" title=\"Sacharidy dopl\u0148uj\u00ed glykogen\">Sacharidy dopl\u0148uj\u00ed glykogen<\/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\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/#Jak_je_to_s_inzulinem\" title=\"Jak je to s inzul\u00ednem?\">Jak je to s inzul\u00ednem?<\/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\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/#Dextroza_jako_nejrychlejsi_zdroj_sacharidu_po_cviceni\" title=\"Dextr\u00f3za jako nejrychlej\u0161\u00ed zdroj sacharid\u016f po cvi\u010den\u00ed\">Dextr\u00f3za jako nejrychlej\u0161\u00ed zdroj sacharid\u016f po cvi\u010den\u00ed<\/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\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/#Vyzkousejte_kombinaci_maltodextrin_a_glukoza\" title=\"Vyzkou\u0161ejte kombinaci maltodextrin a gluk\u00f3za\">Vyzkou\u0161ejte kombinaci maltodextrin a gluk\u00f3za<\/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\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/#Fruktoza_neni_dostatecne_rychla\" title=\"Frukt\u00f3za nen\u00ed dostate\u010dn\u011b rychl\u00e1\">Frukt\u00f3za nen\u00ed dostate\u010dn\u011b rychl\u00e1<\/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\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/#Ne_sacharidy_po_treninku_vam_neublizi\" title=\"Ne, sacharidy po tr\u00e9ninku v\u00e1m neubl\u00ed\u017e\u00ed\">Ne, sacharidy po tr\u00e9ninku v\u00e1m neubl\u00ed\u017e\u00ed<\/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\/jsou-sacharidy-po-treninku-tim-co-skutecne-potrebujete\/#Par_rad_na_zaver\" title=\"P\u00e1r rad na z\u00e1v\u011br\">P\u00e1r rad na z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span id=\"docs-internal-guid-213b20e3-7fff-79d6-a885-6a31729adb21\">V posledn\u00ed dob\u011b jsme dostali&nbsp;<strong>spoustu ot\u00e1zek<\/strong>&nbsp;ohledn\u011b v\u00fdznamu sacharid\u016f po tr\u00e9ninku. N\u011bkte\u0159\u00ed z v\u00e1s&nbsp;<strong>jsou zmaten\u00ed&nbsp;<\/strong>z toho, jak za\u0159adit sacharidy do sv\u00e9ho j\u00eddeln\u00ed\u010dku.&nbsp;Jin\u00ed se ob\u00e1vaj\u00ed, \u017ee kv\u016fli nim<strong>&nbsp;naberou tuk<\/strong>&nbsp;a sn\u00ed\u017e\u00ed hladinu&nbsp;<strong>r\u016fstov\u00e9ho hormonu a&nbsp;testosteronu.&nbsp;<\/strong>Je to v\u0161ak pravda? <strong>P\u0159e\u010dt\u011bte si \u010dl\u00e1nek&nbsp;<\/strong>a dozv\u00edte se, jak v\u00e1m mohou sacharidy <strong>pomoci&nbsp;p\u0159i r\u016fstu svalstva a regeneraci po tr\u00e9ninku.<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Sacharidy_doplnuji_glykogen\"><\/span><strong>Sacharidy dopl\u0148uj\u00ed glykogen<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlavn\u00edm <strong>d\u016fvodem<\/strong> konzumace <a title=\"Sacharidy\" href=\"https:\/\/gymbeam.cz\/gainery-a-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\">sacharid\u016f<\/a> po tr\u00e9ninku je dopln\u011bn\u00ed&nbsp;<strong>svalov\u00e9ho&nbsp;glykogenu<\/strong>,&nbsp;kter\u00fd jste sp\u00e1lili b\u011bhem tr\u00e9ninku.&nbsp;Kdy\u017e tr\u00e9nujete, va\u0161\u00edm hlavn\u00edm zdrojem paliva je pr\u00e1v\u011b&nbsp;glykogen ve svalech.&nbsp;Glykogen je z\u00e1sobn\u00ed<strong>&nbsp;<\/strong><strong>forma&nbsp;gluk\u00f3zy,<\/strong><strong>&nbsp;<\/strong>kter\u00e1 se skl\u00e1d\u00e1 z dlouh\u00fdch \u0159et\u011bzc\u016f molekul gluk\u00f3zy s \u010detn\u00fdmi v\u011btvemi.&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;&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<p>P\u0159etr\u017een\u00ed gluk\u00f3zy z glykogenov\u00e9ho \u0159et\u011bzce je pot\u0159eba kv\u016fli<strong>&nbsp;<\/strong><strong>produkci&nbsp;ATP<\/strong>, adenozintrifosf\u00e1tu, kter\u00fd slou\u017e\u00ed jako prim\u00e1rn\u00ed zdroj energie pro bu\u0148ku.&nbsp;Ten transportuje chemickou energii a je rozhoduj\u00edc\u00ed pro&nbsp;<strong>svalov\u00e9&nbsp;kontrakce.<\/strong>&nbsp;V\u00fdzkum potvrzuje, \u017ee nejlep\u0161\u00ed zp\u016fsob, jak doplnit svalov\u00fd glykogen po tr\u00e9ninku, je co nejd\u0159\u00edve&nbsp;<strong>p\u0159ijmout sacharidy s vysok\u00fdm glykemick\u00fdm indexem. <\/strong><span style=\"color: #ff6600;\">[1] [3]<\/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\/ghfgflkj_1_of_1_-205.JPG\" alt=\"Jsou sacharidy po tr\u00e9ninku t\u00edm, co skute\u010dn\u011b pot\u0159ebujete? \" width=\"843\" height=\"562\" title=\"Jsou sacharidy po tr\u00e9ninku t\u00edm, co skute\u010dn\u011b pot\u0159ebujete? \"\/><\/figure><\/div>\n\n\n\n<p>N\u011bkte\u0159\u00ed ,,experti\u201c tvrd\u00ed, \u017ee b\u011bhem typick\u00e9ho tr\u00e9ninku v <strong>posilovn\u011b nesp\u00e1l\u00edte tolik glykogenu,<\/strong> abyste se museli&nbsp;znepokojovat&nbsp;jeho dopl\u0148ov\u00e1n\u00edm.&nbsp;Na to nem\u00e1me slov.&nbsp;Kdy\u017e vy\u010derp\u00e1te jak\u00e9koliv mno\u017estv\u00ed <strong>svalov\u00e9ho glykogenu, m\u011bli byste se postarat o jeho&nbsp;nahrazen\u00ed&nbsp;<\/strong>&#8211; zejm\u00e9na, pokud je va\u0161\u00edm hlavn\u00edm c\u00edlem r\u016fst sval\u016f.&nbsp;Pokud v\u00e1m tren\u00e9r tvrd\u00ed, \u017ee se nemus\u00edte <strong>zaj\u00edmat o dopln\u011bn\u00ed&nbsp;glykogenu<\/strong>,&nbsp;pak jsou jeho tr\u00e9ninky na velmi n\u00edzk\u00e9 \u00farovni a maj\u00ed velmi slabou intenzitu, <strong>nebo si o t\u00e9to problematice nic&nbsp;nestudoval<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[1] [2]&nbsp;<\/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, kter\u00fd sledoval vyu\u017eit\u00ed glykogenu b\u011bhem&nbsp;silov\u00e9ho tr\u00e9ninku&nbsp;uk\u00e1zal, \u017ee cvi\u010den\u00ed, kter\u00e9 sest\u00e1v\u00e1 z jak\u00fdchkoliv s\u00e9ri\u00ed <strong>od 6 <\/strong><strong>&#8211;&nbsp;20 a&nbsp;trv\u00e1 zhruba&nbsp;<\/strong><strong>15 a\u017e 30 minut<\/strong>,&nbsp;ochuzuje hladinu glykogenu ve svalech asi o&nbsp;30 &#8211;&nbsp;40%.&nbsp;Pokud va\u0161e tr\u00e9ninky trvaj\u00ed&nbsp;60 &#8211; 90 minut, jste nuceni rychle se pohybovat mezi cvi\u010den\u00edmi nebo up\u0159ednost\u0148ujete vysoce <strong>intenzivn\u00ed tr\u00e9ninky, jako kardio \u010di&nbsp;<\/strong><strong>tabatu<\/strong>, sn\u00ed\u017e\u00ed se va\u0161e hladina <strong>svalov\u00e9ho glykogenu o dobr\u00fdch&nbsp;<\/strong><strong>60 &#8211; 75%.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2]<\/span>&nbsp;Berte proto sv\u016fj p\u0159\u00edjem&nbsp;<a title=\"Gainery a sacharidy\" href=\"https:\/\/gymbeam.cz\/gainery-a-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\">sacharid\u016f<\/a> v\u00e1\u017en\u011b a&nbsp;dopl\u0148te svaly&nbsp;z\u00e1sobami glykogenu.&nbsp;Pokud tak neu\u010din\u00edte,<strong> podv\u00e1d\u00edte sv\u00e9 svaly a&nbsp;<\/strong><strong>omezujete jejich<\/strong><strong>&nbsp;regeneraci.&nbsp;<\/strong>Ve skute\u010dnosti v\u00fdzkum uk\u00e1zal, \u017ee pokud odd\u00e1l\u00edte konzumaci sacharid\u016f&nbsp;o 2&nbsp;hodiny,&nbsp;<strong>sn\u00ed\u017e\u00edte t\u00edm rychlost dopln\u011bn\u00ed&nbsp;<\/strong><strong>glykogenu o&nbsp;50%<\/strong>. <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>Dokonce n\u011bkte\u0159\u00ed tvrd\u00ed, \u017ee u v\u011bt\u0161iny lid\u00ed ve fitku <strong>z tohoto nic neplat\u00ed, proto\u017ee pouze <\/strong><strong>minim\u00e1ln\u00ed d\u016fkazy<\/strong><strong>&nbsp;nazna\u010duj\u00ed<\/strong>, \u017ee jestli budete konzumovat sacharidy ihned po tr\u00e9ninku, nebo o dv\u011b hodiny pozd\u011bji, \u00farove\u0148 glykogenu se dopln\u00ed&nbsp;sama do 24&nbsp;hodin.&nbsp;Op\u011bt plat\u00ed, \u017ee d\u016fkazy ohledn\u011b tohoto tvrzen\u00ed&nbsp;jsou&nbsp;slab\u00e9.&nbsp;Proto nejrychlej\u0161\u00ed zp\u016fsob, jak doplnit svalov\u00fd glykogen, je konzumace <strong>vysoce-glykemick\u00fdch sacharid\u016f<\/strong><strong>&nbsp;ihned po tr\u00e9ninku.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong>&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<p>Okam\u017eit\u00e9 dopln\u011bn\u00ed hladiny glykogenu je<strong> d\u016fle\u017eit\u00e9 pro r\u016fst svalstva<\/strong>.&nbsp;Pokud se glykogen ulo\u017e\u00ed do svalov\u00fdch bun\u011bk,<strong> t\u00e1hne do nich vodu<\/strong>, a t\u00edm se zvy\u0161uje objem svalov\u00e9 bu\u0148ky a i plnost svalov\u00fdch vl\u00e1ken. <span style=\"color: #ff6600;\">[9]<\/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\/WhatsApp_Image_2018-09-12_at_20.59.35.jpeg\" alt=\"Jak\u00fd je optim\u00e1ln\u00ed p\u0159\u00edjem sacharid\u016f\" width=\"843\" height=\"562\" title=\"Jak\u00fd je optim\u00e1ln\u00ed p\u0159\u00edjem sacharid\u016f\"\/><\/figure><\/div>\n\n\n\n<p>Kdy\u017e pumpujete svaly&nbsp;b\u011bhem tr\u00e9ninku, zvy\u0161uje se i <strong>mno\u017estv\u00ed vody ve svalov\u00fdch bu\u0148k\u00e1ch<\/strong> a rychl\u00e9 dopln\u011bn\u00ed hladiny glykogenu v\u00e1m m\u016f\u017ee pomoci <strong>udr\u017eovat&nbsp;<\/strong><strong>v\u011bt\u0161\u00ed objem<\/strong><strong>&nbsp;svalov\u00e9 bu\u0148ky na del\u0161\u00ed dobu<\/strong>.&nbsp;To m\u016f\u017ee b\u00fdt d\u016fle\u017eit\u00e9, proto\u017ee \u00fadaje nazna\u010duj\u00ed, \u017ee v\u011bt\u0161\u00ed objem svalov\u00e9 bu\u0148ky podn\u011bcuje zm\u011bny ve&nbsp;svalu,&nbsp;kter\u00e9 vedou k jeho dlouhodob\u00e9mu r\u016fstu.<span style=\"color: #ff6600;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[3]<\/span><span style=\"color: #ff6600;\">&nbsp;&nbsp;&nbsp;<\/span>&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<p>Dal\u0161\u00ed v\u00fdhodou konzumace <strong>sacharid\u016f&nbsp;ihned po intenzivn\u00edm&nbsp;tr\u00e9ninku<\/strong>,&nbsp;a to zejm\u00e9na <a title=\"Rychl\u00e9 sacharidy\" href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\">vysoce glykemick\u00fdch sacharid\u016f<\/a>, jako je&nbsp;<a title=\"Dextr\u00f3za\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3za<\/a>, je, \u017ee se budete c\u00edtit jako&nbsp;znovuzrozen\u00ed.&nbsp;Sacharidy v\u00e1m pomohou <strong>zbavit se pocitu hladu a letargie po brut\u00e1ln\u00edm tr\u00e9ni<\/strong>nku, abyste byli&nbsp;energi\u010dt\u00ed&nbsp;a pln\u011b natankovan\u00ed.&nbsp;Plus konzumace vysoce glykemick\u00fdch sacharid\u016f <strong>po cvi\u010den\u00ed obvykle uti\u0161\u00ed velkou&nbsp;touhu po sladk\u00e9m&nbsp;nebo po \u0161krobov\u00fdch sacharidech<\/strong> bez negativn\u00edho dopadu na pokrok ve va\u0161\u00ed diet\u011b. <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    <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=\"28683,48031,6935,51652,3813,35320,48487,5206\" ><\/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\"><span class=\"ez-toc-section\" id=\"Jak_je_to_s_inzulinem\"><\/span><strong>Jak je to s inzul\u00ednem?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed v\u00fdhodou vysoce glykemick\u00fdch sacharid\u016f je&nbsp;\u0161petka inzul\u00ednu,&nbsp;kterou poskytuj\u00ed.<strong>&nbsp;Zat\u00edmco je inzul\u00edn pova\u017eov\u00e1n za&nbsp;<\/strong><strong>anabolick\u00fd&nbsp;hormon<\/strong>,&nbsp;o jeho vlivu na r\u016fst sval\u016f se debatuje st\u00e1le \u010dast\u011bji. V\u011b\u0159ilo se, \u017ee<strong> inzul\u00edn je&nbsp;<\/strong><strong>kritick\u00fdm faktorem<\/strong><strong>&nbsp;pro spu\u0161t\u011bn\u00ed proteinov\u00e9 synt\u00e9zy<\/strong> a sn\u00ed\u017een\u00ed po\u0161kozen\u00ed sval\u016f.&nbsp;N\u011bkter\u00e9 sou\u010dasn\u00e9 v\u00fdzkumy v\u0161ak toto m\u00edsto <strong>p\u0159isuzuj\u00ed&nbsp;<\/strong><strong>aminokyselin\u00e1m z protein\u016f<\/strong>. <span style=\"color: #ff6600;\">[3] [9]<\/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\/DSC04454_1_.jpg\" alt=\"Jak je to s inzul\u00ednem?\" width=\"843\" height=\"562\" title=\"Jak je to s inzul\u00ednem?\"\/><\/figure><\/div>\n\n\n\n<p>V posledn\u00ed dob\u011b n\u011bkolik v\u00fdzkum\u016f <strong>porovn\u00e1valo konzumaci samotn\u00e9h<\/strong>o <a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinu<\/a>&nbsp;po tr\u00e9ninku <strong>s konzumac\u00ed kombinace&nbsp;<\/strong><strong>proteinu a sacharid\u016f<\/strong><strong>&nbsp;po tr\u00e9ninku<\/strong>.&nbsp;V\u00fdzkum uk\u00e1zal, \u017ee pokud jde o proteinovou&nbsp;synt\u00e9zu,&nbsp;p\u0159id\u00e1n\u00ed sacharid\u016f do proteinov\u00e9ho drinku&nbsp;nezv\u00fd\u0161\u00ed&nbsp;synt\u00e9zu protein\u016f a nesn\u00ed\u017e\u00ed odbour\u00e1v\u00e1n\u00ed b\u00edlkovin ze sval\u016f o nic v\u00edc ne\u017e pouze<strong> samostatn\u00fd proteinov\u00fd n\u00e1poj. <\/strong><span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159esto je inzul\u00edn ihned po tr\u00e9ninku&nbsp;st\u00e1le&nbsp;d\u016fle\u017eit\u00fd.&nbsp;V\u00e1\u017ee se toti\u017e na<strong> specifick\u00e9 receptory na <\/strong><strong>svalov\u00fdch&nbsp;bu\u0148k\u00e1ch<\/strong>,&nbsp;co\u017e umo\u017e\u0148uje gluk\u00f3ze a aminokyselin\u00e1m, stejn\u011b tak i&nbsp;<a title=\"Kreatin\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatinu<\/a> a <a title=\"L-karnitin\" href=\"https:\/\/gymbeam.cz\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\">karnitinu<\/a>, aby jejich svalov\u00e9 bu\u0148ky p\u0159ijaly.&nbsp;Podle v\u00fdzkumu jsou oba &#8211; kreatin i karnitin,<strong> vysoce&nbsp;<\/strong><strong>z\u00e1visl\u00e9 na&nbsp;inzul\u00ednu,<\/strong><strong>&nbsp;<\/strong>v dob\u011b, kdy se cht\u011bj\u00ed dostat do svalov\u00fdch bun\u011bk a <strong>poskytovat jim v\u00fdhody<\/strong>.<span style=\"color: #ff6600;\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud za\u010dnete tyto dopl\u0148ky u\u017e\u00edvat po cvi\u010den\u00ed, <strong>pravd\u011bpodobn\u011b budete cht\u00edt&nbsp;maximalizovat i hladinu&nbsp;inzul\u00ednu<\/strong>,&nbsp;zvl\u00e1\u0161t\u011b pokud je va\u0161\u00edm c\u00edlem r\u016fst svalov\u00e9 hmoty.&nbsp;Jak jsme ji\u017e zm\u00ednili, v obdob\u00ed diety, kdy sn\u00ed\u017e\u00edte celkov\u00fd p\u0159\u00edjem sacharid\u016f, v\u010detn\u011b sacharid\u016f po tr\u00e9ninku, inzul\u00edn do va\u0161ich sval\u016f zajist\u00ed <a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00fd n\u00e1poj<\/a> a <a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>. <span style=\"color: #ff6600;\">[9]<\/span><\/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\/WhatsApp_Image_2019-01-30_at_22.58.25_1_.jpeg\" alt=\"Dextr\u00f3za jako nejrychlej\u0161\u00ed zdroj sacharid\u016f po cvi\u010den\u00ed\" title=\"Dextr\u00f3za jako nejrychlej\u0161\u00ed zdroj sacharid\u016f po cvi\u010den\u00ed\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dextroza_jako_nejrychlejsi_zdroj_sacharidu_po_cviceni\"><\/span><strong>Dextr\u00f3za jako nejrychlej\u0161\u00ed zdroj sacharid\u016f po cvi\u010den\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Konzumace \u010dist\u00e9 gluk\u00f3zy, zn\u00e1m\u00e9 jako <a title=\"Dextr\u00f3za\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3za<\/a>, po tr\u00e9ninku nepot\u0159ebuje&nbsp;\u010das na&nbsp;tr\u00e1ven\u00ed.<strong> Gluk\u00f3za se toti\u017e absorbuje do krevn\u00edho ob\u011bhu okam\u017eit\u011b<\/strong>, a to t\u00e9m\u011b\u0159&nbsp;hned po&nbsp;konzumaci. Takto se dostane do <strong>va\u0161ich sval\u016f velmi rychle a v\u00fdsledkem je nejrychlej\u0161\u00ed a \u00fapln\u00e9 dopln\u011bn\u00ed svalov\u00e9ho&nbsp;glykogenu.<\/strong>&nbsp;To udr\u017e\u00ed va\u0161e svaly z\u00e1soben\u00e9 dostatkem glykogenu na dal\u0161\u00ed tr\u00e9nink, <strong>p\u0159it\u00e1hne vodu&nbsp;do svalov\u00fdch bun\u011bk a maximalizuje va\u0161i svalovou hmotu<\/strong>. <span style=\"color: #ff6600;\">[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\"><span class=\"ez-toc-section\" id=\"Vyzkousejte_kombinaci_maltodextrin_a_glukoza\"><\/span><strong>Vyzkou\u0161ejte kombinaci maltodextrin a gluk\u00f3za<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Maltodextrin\" href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Maltodextrin<\/a> je<strong> komplexn\u00ed sacharid z kuku\u0159ice, r\u00fd\u017ee nebo bramborov\u00e9ho \u0161krobu<\/strong>, ale jeho molekulov\u00fd&nbsp;vzorec je krat\u0161\u00ed&nbsp;ne\u017e u klasick\u00fdch komplexn\u00edch sacharid\u016f<strong>.&nbsp;Tak\u00e9 sest\u00e1v\u00e1 z&nbsp;voln\u011b v\u00e1zan\u00fdch molekul gluk\u00f3zy<\/strong> a podobn\u011b jako dextr\u00f3za se maltodextrin absorbuje&nbsp;p\u0159\u00edmo ve st\u0159evech. Tak\u017ee \u00fa\u010dinkuje na zv\u00fd\u0161en\u00ed hladiny cukru v krvi a \u00farove\u0148 inzul\u00ednu podobn\u011b&nbsp;jako dextr\u00f3za. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedin\u00fd rozd\u00edl je v tom, \u017ee maltodextrin mus\u00ed nejprve&nbsp;proj\u00edt&nbsp;j\u00e1try,&nbsp;kde se l\u00e1mou vazby mezi molekulami gluk\u00f3zy.<strong>&nbsp;To ovlivn\u00ed rychlost dopl\u0148ov\u00e1n\u00ed glykogenu<\/strong>, kter\u00e1 je&nbsp;pomalej\u0161\u00ed ne\u017e u dextr\u00f3zy. Proto\u017ee se metabolizuje d\u00e9le, nedojde tak rychle k <strong>poklesu inzul\u00ednu a cukru v krvi, jako u dextr\u00f3zy.<\/strong>&nbsp;I z toho d\u016fvodu je&nbsp;v\u00fdhodn\u011bj\u0161\u00ed volbou&nbsp;pr\u00e1v\u011b kombinace&nbsp;<a title=\"Dextr\u00f3za\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3zy<\/a> a <a title=\"Maltodextrin\" href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">maltodextrinu<\/a> po tr\u00e9ninku v&nbsp;pom\u011bru 1:1. <span style=\"color: #ff6600;\">[13] <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fruktoza_neni_dostatecne_rychla\"><\/span><strong>Frukt\u00f3za nen\u00ed dostate\u010dn\u011b rychl\u00e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cukr frukt\u00f3za, kter\u00e1<strong> tvo\u0159\u00ed&nbsp;<\/strong><strong>50% cukru<\/strong><strong>&nbsp;ve v\u011bt\u0161in\u011b ovoce, medu a sachar\u00f3zy<\/strong>, je ve skute\u010dnosti n\u00edzko-glykemick\u00fd&nbsp;sacharid.&nbsp;Frukt\u00f3za je forma cukru, <strong>kterou t\u011blo nedok\u00e1\u017ee dob\u0159e vyu\u017e\u00edt<\/strong>. Vzhledem ke sv\u00e9 struktu\u0159e&nbsp;nem\u016f\u017ee b\u00fdt p\u0159\u00edmo p\u0159em\u011bn\u011bna<strong> na svalov\u00fd glykogen, tak jako gluk\u00f3za.<\/strong><span style=\"color: #ff6600;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[4]<\/span><span style=\"color: #ff6600;\">&nbsp;&nbsp;&nbsp;&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;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto pokud budete konzumovat&nbsp;frukt\u00f3zu formou ovoce&nbsp;nebo<strong> vysoce frukt\u00f3zov\u00fd kuku\u0159i\u010dn\u00fd sirup<\/strong>, nevst\u0159eb\u00e1 se do va\u0161eho krevn\u00edho ob\u011bhu tak rychle jako dextr\u00f3za.&nbsp;M\u00edsto toho <strong>v\u011bt\u0161ina frukt\u00f3zy&nbsp;<\/strong><strong>poputuje do&nbsp;jater,<\/strong>&nbsp;kde se m\u016f\u017ee p\u0159em\u011bnit na gluk\u00f3zu a ulo\u017eit jako glykogen.&nbsp;Tento d\u011bj ovliv\u0148uje j\u00e1tra, a to na z\u00e1klad\u011b pot\u0159eby&nbsp;udr\u017eet hladinu gluk\u00f3zy&nbsp;v krvi. <span style=\"color: #ff6600;\">[4]<\/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-525419107.jpg\" alt=\"Frukt\u00f3za nen\u00ed dostate\u010dn\u011b rychl\u00fd zdroj sacharid\u016f\" width=\"843\" height=\"562\" title=\"Frukt\u00f3za nen\u00ed dostate\u010dn\u011b rychl\u00fd zdroj sacharid\u016f\"\/><\/figure><\/div>\n\n\n\n<p>Vzhledem k tomu, \u017ee frukt\u00f3za nebude optimalizovat dopln\u011bn\u00ed glykogenu ve svalech,&nbsp;<strong>nen\u00ed ide\u00e1ln\u00ed volbou&nbsp;po tr\u00e9ninku.<\/strong>&nbsp;To je jeden z hlavn\u00edch d\u016fvod\u016f, pro\u010d se&nbsp;m\u00edsto ovoce&nbsp;nebo jin\u00fdch sladkost\u00ed doporu\u010duj\u00ed&nbsp;gumov\u00ed&nbsp;medv\u00eddci.&nbsp;<strong>V\u011bt\u0161ina sladkost\u00ed obsahuje vysoce ovocn\u00fd &#8211; frukt\u00f3zov\u00fd kuku\u0159i\u010dn\u00fd sirup nebo cukr.<\/strong>&nbsp;Stoln\u00ed cukr (sachar\u00f3za) p\u0159itom <strong>sest\u00e1v\u00e1 asi&nbsp;50% z frukt\u00f3zy a 50% z gluk\u00f3zy<\/strong>,&nbsp;zat\u00edmco vysoce-frukt\u00f3zov\u00fd kuku\u0159i\u010dn\u00fd sirup obsahuje <strong>a\u017e&nbsp;55% frukt\u00f3zy&nbsp;nebo i v\u00edce<\/strong>.&nbsp;Na rozd\u00edl od toho jsou gumov\u00ed medv\u00eddci v\u011bt\u0161inou vyrobeni z <a title=\"Dextr\u00f3za\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3zy<\/a> a kuku\u0159i\u010dn\u00e9ho sirupu.&nbsp;Kuku\u0159i\u010dn\u00fd sirup tvo\u0159\u00ed p\u0159edev\u0161\u00edm&nbsp;gluk\u00f3za&nbsp;a je zna\u010dn\u011b odli\u0161n\u00fd od pad\u011blan\u00e9ho vysoce frukt\u00f3zov\u00e9ho kuku\u0159i\u010dn\u00e9ho sirupu.<\/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\"><span class=\"ez-toc-section\" id=\"Ne_sacharidy_po_treninku_vam_neublizi\"><\/span><strong>Ne, sacharidy po tr\u00e9ninku v\u00e1m neubl\u00ed\u017e\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho lid\u00ed si mysl\u00ed, \u017ee<strong> konzumace sacharid\u016f po cvi\u010den\u00ed je&nbsp;<\/strong><strong>ud\u011bl\u00e1&nbsp;ob\u00e9zn\u00edmi<\/strong>,&nbsp;ale <strong>pr\u00e1v\u011b \u010das po cvi\u010den\u00ed je ten, kdy si m\u016f\u017eete b\u00fdt jisti<\/strong>, \u017ee se cukr&nbsp;nezm\u011bn\u00ed na t\u011blesn\u00fd&nbsp;tuk.&nbsp;Pokud jste sacharidy <strong>z va\u0161\u00ed stravy \u00fapln\u011b odstranili,<\/strong> neriskujte suboptim\u00e1ln\u00ed p\u0159\u00edjem t\u00edm, \u017ee p\u0159esko\u010d\u00edte konzumaci sacharid\u016f&nbsp;po tr\u00e9ninku.&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<p>Pokud dr\u017e\u00edte&nbsp;dietu,&nbsp;abyste se <strong>zbavili t\u011blesn\u00e9ho tuku,<\/strong> ale p\u0159ij\u00edm\u00e1te sacharidy v j\u00eddle b\u011bhem dne, <strong>posledn\u00ed v\u011bc, kterou byste m\u011bli ud\u011blat,<\/strong> je&nbsp;vynechat sacharidy&nbsp;po cvi\u010den\u00ed.&nbsp;Jestli u\u017e, tak rad\u011bji odstra\u0148te <strong>p\u0159\u00edsun sacharid\u016f z j\u00eddla b\u011bhem dne a nechte si na n\u011b&nbsp;<\/strong><strong>prostor hned po tr\u00e9ninku.<\/strong><\/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\/4_WhatsApp_Image_2018-12-18_at_13.37.24.jpeg\" alt=\"Sacharidy po tr\u00e9ninku v\u00e1m neubl\u00ed\u017e\u00ed\" width=\"843\" height=\"633\" title=\"Sacharidy po tr\u00e9ninku v\u00e1m neubl\u00ed\u017e\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Mo\u017en\u00e1 tak\u00e9 m\u00e1te strach konzumovat sacharidy po cvi\u010den\u00ed, <strong>proto\u017ee jste sly\u0161eli, \u017ee dopln\u011bn\u00ed sacharid\u016f po tr\u00e9ninku&nbsp;sni\u017euje hladinu r\u016fstov\u00e9ho hormonu&nbsp;a testosteron<\/strong>u.&nbsp;Nen\u00ed to pravda. <strong>Pro\u010d?<\/strong> Proto\u017ee hodnoty r\u016fstov\u00e9ho hormonu a testosteronu jsou nejvy\u0161\u0161\u00ed b\u011bhem tr\u00e9ninku a n\u00e1sledn\u011b po tr\u00e9ninku se&nbsp;rychle ust\u00e1l\u00ed&nbsp;bez ohledu na to, zda n\u011bco sn\u00edte nebo ne.&nbsp;<strong>Tak\u017ee klidn\u011b jezte po cvi\u010den\u00ed&nbsp;a p\u0159esta\u0148te se tr\u00e1pi<\/strong>t nad ji\u017e tak rapidn\u011b klesaj\u00edc\u00edmi hladinami hormon\u016f. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Par_rad_na_zaver\"><\/span><strong>P\u00e1r rad na z\u00e1v\u011br<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro<strong>&nbsp;<\/strong><strong>maximalizaci regenerace&nbsp;a r\u016fstu sval\u016f je nutn\u00e9 konzumovat&nbsp;<\/strong><a title=\"Rychl\u00e9 sacharidy\" href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\">rychl\u00e9 sacharidy<\/a>&nbsp;spolu s <a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinem<\/a> ihned po cvi\u010den\u00ed.&nbsp;Nen\u00ed pochyb o tom, \u017ee<strong> tato&nbsp;<\/strong><strong>strategie<\/strong><strong>&nbsp;opravdu funguje<\/strong>.&nbsp;Zdr\u00e1h\u00e1n\u00ed se sacharid\u016f po cvi\u010den\u00ed jen proto, abyste se <strong>vyhnuli \u00fabytku r\u016fstov\u00e9ho hormonu<\/strong> nebo proto, \u017ee nezv\u00fd\u0161\u00ed proteinovou synt\u00e9zu je nesmysl, zejm\u00e9na pokud je b\u011bhem dne&nbsp;i tak konzumujete&nbsp;v jin\u00fdch j\u00eddlech.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><span style=\"color: #ff6600;\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span>&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<p>\u010cas po cvi\u010den\u00ed je nejlep\u0161\u00ed pro&nbsp;vyu\u017eit\u00ed sacharid\u016f&nbsp;a pom\u016f\u017ee v\u00e1m<strong> zu\u017eitkovat i dal\u0161\u00ed dopl\u0148ky v\u00fd\u017eivy, jako<\/strong>&nbsp;<a title=\"Kreatin\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin<\/a> a&nbsp;<a title=\"Karnitin\" href=\"https:\/\/gymbeam.cz\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\">karnitin<\/a>, na kter\u00e9 byste po tr\u00e9ninku&nbsp;nem\u011bli&nbsp;zapom\u00ednat.&nbsp;<strong>Nav\u00edc sacharidy mohou b\u00fdt u\u017eite\u010dn\u00e9 i na&nbsp;<\/strong><strong>rychlou regeneraci <\/strong><strong>mezi tr\u00e9ninky,<\/strong> hlavn\u011b pokud tr\u00e9nujete \u010dasto. <span style=\"color: #ff6600;\">[12]<\/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\/14492495_654702378026383_1242898196181104308_n.jpg\" alt=\"Jak\u00e9 zdroje sacharid\u016f jsou nejlep\u0161\u00ed\" width=\"843\" height=\"562\" title=\"Jak\u00e9 zdroje sacharid\u016f jsou nejlep\u0161\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Jedin\u00fd p\u0159\u00edpad, kdy m\u016f\u017eete <strong>vynechat konzumaci sacharid\u016f<\/strong> po cvi\u010den\u00ed je tehdy, pokud jste je ze<strong> sv\u00e9ho j\u00eddeln\u00ed\u010dku zcela odstranili,<\/strong> tedy a\u017e na mal\u00e9 mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">v zelenin\u011b<\/a> a proteinov\u00e9m pr\u00e1\u0161ku. V tomto p\u0159\u00edpad\u011b by m\u011blo b\u00fdt <strong>va\u0161\u00edm fitness c\u00edlem redukovat tuk. <\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00e1 zpr\u00e1va v\u0161ak je, \u017ee i bez&nbsp;sacharid\u016f<strong>&nbsp;neohroz\u00edte proteinovou synt\u00e9zu ve va\u0161ich svalech<\/strong>. Dokonce i hodnoty&nbsp;inzul\u00ednu se zv\u00fd\u0161\u00ed,&nbsp;a pokud budete pravideln\u011b konzumovat&nbsp;<a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>&nbsp;v kombinaci s&nbsp;<a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>, kter\u00e9 tento efekt je\u0161t\u011b umocn\u00ed. <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<h3 class=\"wp-block-heading\"><strong>\u0158i\u010fte se proto t\u011bmito tipy:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Hned po cvi\u010den\u00ed u\u017eijte&nbsp;<strong>40 gram\u016f&nbsp;<\/strong><a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinu<\/a>&nbsp;(syrov\u00e1tka a kasein) pro maximalizaci synt\u00e9zy proteinu ve svalech.<\/li><li>Zva\u017ete konzumaci&nbsp;<strong>5 &#8211; 10 gram\u016f&nbsp;<\/strong><a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>&nbsp;po cvi\u010den\u00ed na zefektivn\u011bn\u00ed svalov\u00e9 proteinov\u00e9 synt\u00e9zy a zv\u00fd\u0161en\u00ed hladiny inzul\u00ednu.&nbsp;To je mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00e9, pokud jste&nbsp;ve f\u00e1zi diety bez sacharid\u016f.<\/li><li>Pokud sacharidy konzumujete, s\u00e1hn\u011bte po<strong>&nbsp;20 &#8211; 60 gramech<\/strong>&nbsp;<a title=\"Dextr\u00f3za\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3zy<\/a>&nbsp;a&nbsp;<a title=\"Maltodextrin\" href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">maltodextrinu<\/a>&nbsp;v z\u00e1vislosti na t\u011blesn\u00e9 hmotnosti, c\u00edlech, intenzit\u011b a trv\u00e1n\u00ed tr\u00e9ninku.&nbsp;Pokud v\u00e1s tato vysok\u00e1 d\u00e1vka&nbsp;<a title=\"Rychl\u00e9 sacharidy\" href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\">vysoce glykemick\u00fdch sacharid\u016f<\/a>&nbsp;udr\u017euje v letargii, zkuste men\u0161\u00ed d\u00e1vky (<strong>15&nbsp;&#8211; 30&nbsp;gram\u016f<\/strong>)&nbsp;vysoce glykemick\u00fdch cukr\u016f a p\u0159idejte stejnou d\u00e1vku&nbsp;n\u00edzko glykemick\u00fdch cukr\u016f,&nbsp;nap\u0159\u00edklad z ovoce, ovesn\u00e9 ka\u0161e nebo sladk\u00fdch brambor.<\/li><li><span id=\"docs-internal-guid-1ba57053-7fff-a70c-e9db-d7bb64580aaf\">P\u0159i f\u00e1z\u00edch diety, kdy se vyh\u00fdb\u00e1te v\u0161em sacharid\u016fm, konzumujte<strong>&nbsp;40 gram\u016f&nbsp;<\/strong><a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinu<\/a>&nbsp;a<strong>&nbsp;5 &#8211; 10 gram\u016f<\/strong>&nbsp;<a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>.&nbsp;To v\u00e1s udr\u017e\u00ed anabolick\u00fdmi i p\u0159es&nbsp;nedostatek sacharid\u016f.<\/span><\/li><\/ul>\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\/DSC_0457.jpg\" alt=\"Jsou sacharidy po tr\u00e9ninku t\u00edm, co skute\u010dn\u011b pot\u0159ebujete? \" width=\"843\" height=\"562\" title=\"Jsou sacharidy po tr\u00e9ninku t\u00edm, co skute\u010dn\u011b pot\u0159ebujete? \"\/><\/figure><\/div>\n\n\n\n<p><strong>Jak\u00e9 jsou va\u0161e zku\u0161enosti se&nbsp;sacharidy&nbsp;po tr\u00e9ninku?<\/strong>&nbsp;Dopl\u0148ujete je nebo se jim vyh\u00fdb\u00e1te?<strong> Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e n\u00e1zory a dopl\u0148te i j\u00eddla<\/strong>, kter\u00e1 v\u00e1m dodaj\u00ed&nbsp;energii po tr\u00e9ninku.&nbsp;V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil, <strong>podpo\u0159te ho 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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/energy-rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy RTD drinks\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>Sacharidy po tr\u00e9ninku, jako dextr\u00f3za a maltodextrin, dopln\u00ed hladinu glykogenu ve svalech, zv\u00fd\u0161\u00ed inzul\u00edn, dodaj\u00ed v\u00e1m energii a umo\u017en\u00ed r\u016fst svalov\u00e9 hmoty.<\/p>\n","protected":false},"author":25,"featured_media":109792,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6501,7245,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167752","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-doplnky-vyzivy-cs","9":"tag-sacharidy-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>Jsou sacharidy po tr\u00e9ninku t\u00edm, co skute\u010dn\u011b pot\u0159ebujete? 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