{"id":168551,"date":"2016-07-19T09:01:36","date_gmt":"2016-07-19T07:01:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/"},"modified":"2023-08-31T10:40:41","modified_gmt":"2023-08-31T08:40:41","slug":"valoban-szenhidratokra-van-szuksegunk-edzes-utan","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/","title":{"rendered":"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n?"},"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.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#Tankold_fel_magad_gyorsan_glikogennel\" title=\"Tankold fel magad gyorsan glikog&eacute;nnel!\">Tankold fel magad gyorsan glikog&eacute;nnel!<\/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.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#Beszelgessunk_az_inzulinrol\" title=\"Besz&eacute;lgess&uuml;nk az inzulinr&oacute;l\">Besz&eacute;lgess&uuml;nk az inzulinr&oacute;l<\/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.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#Dextroz_az_edzes_utani_szenhidratok_fogyasztasanak_legjobb_forrasa\" title=\"Dextr&oacute;z, az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;tok fogyaszt&aacute;s&aacute;nak legjobb forr&aacute;sa\">Dextr&oacute;z, az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;tok fogyaszt&aacute;s&aacute;nak legjobb forr&aacute;sa<\/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.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#A_fruktoz_nem_elegge_gyors\" title=\"A&nbsp;frukt&oacute;z nem el&eacute;gg&eacute; gyors\">A&nbsp;frukt&oacute;z nem el&eacute;gg&eacute; gyors<\/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.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#A_nagyobb_mennyisegu_szenhidrat_kavarodast_okozhat\" title=\"A&nbsp;nagyobb mennyis&eacute;g\u0171 sz&eacute;nhidr&aacute;t kavarod&aacute;st okozhat\">A&nbsp;nagyobb mennyis&eacute;g\u0171 sz&eacute;nhidr&aacute;t kavarod&aacute;st okozhat<\/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.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#Par_tipp_a_vegere\" title=\"P&aacute;r tipp a&nbsp;v&eacute;g&eacute;re\">P&aacute;r tipp a&nbsp;v&eacute;g&eacute;re<\/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.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#Forras\" title=\"Forr&aacute;s\">Forr&aacute;s<\/a><\/li><\/ul><\/nav><\/div>\n<p>A&nbsp;szervezet beind&iacute;t&aacute;s&aacute;t edz&eacute;s ut&aacute;n sokak sz&aacute;m&aacute;ra a&nbsp;gyors sz&eacute;nhidr&aacute;tok fogyaszt&aacute;sa jelenti. <strong>Viszont val&oacute;ban a&nbsp;sz&eacute;nhidr&aacute;t az, amire edz&eacute;s ut&aacute;n sz&uuml;ks&eacute;g&uuml;nk van?<\/strong><\/p>\n<p>Az ut&oacute;bbi id\u0151ben sok k&eacute;rd&eacute;st kaptunk az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;t fogyaszt&aacute;s jelent\u0151s&eacute;g&eacute;vel kapcsolatban. Sokak sz&aacute;m&aacute;ra nem vil&aacute;gos, hogyis lehetne bevonni a&nbsp;sz&eacute;nhidr&aacute;tokat a megfelel\u0151 regener&aacute;ci&oacute;hoz &eacute;s az izomn&ouml;veked&eacute;shez, m&iacute;g m&aacute;sok att&oacute;l tartanak, hogy a&nbsp;sz&eacute;nhidr&aacute;t fogyaszt&aacute;s zs&iacute;rt&ouml;meg n&ouml;veked&eacute;shez, h&iacute;z&aacute;shoz vezet. Ha kiv&aacute;ncsi, milyen hat&aacute;ssal van szervezet&uuml;nkre a sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n, ez a cikk seg&iacute;t meg&eacute;rteni feladatukat a hasznos&iacute;t&aacute;si m&oacute;dban.<\/p>\n<p><strong><br \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tankold_fel_magad_gyorsan_glikogennel\"><\/span><span style=\"color: #339966;\">Tankold fel magad gyorsan glikog&eacute;nnel!<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;t fogyaszt&aacute;s f\u0151 oka <strong>az izom glikog&eacute;n ut&aacute;np&oacute;tl&aacute;sa<\/strong>, amit edz&eacute;s k&ouml;zben el&eacute;gett&uuml;nk. Edz&eacute;s k&ouml;zben a hajt&oacute;anyagunk f\u0151 forr&aacute;sa a&nbsp;izomzati glikog&eacute;n. A&nbsp;glikog&eacute;n a&nbsp;<strong>gl&uuml;k&oacute;z t&aacute;rol&aacute;si form&aacute;ja<\/strong>. Sz&aacute;mos &aacute;g&uacute; gl&uuml;k&oacute;z molekul&aacute;k hossz&uacute; l&aacute;ncai alkotj&aacute;k.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"szenhidratra van szuksegunk edzes utan\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg\" alt=\"szenhidratra van szuksegunk edzes utan\" width=\"600\" height=\"471\" \/>\n<p>A&nbsp;gl&uuml;k&oacute;z megszak&iacute;t&aacute;sa a glikog&eacute;n l&aacute;ncban sz&uuml;ks&eacute;g eset&eacute;n fordul el\u0151, annak &eacute;rdek&eacute;ben, hogy <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/hu.wikipedia.org\/wiki\/Adenozin-trifoszf%C3%A1t\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">ATP<\/span><\/a><\/span><\/span> (a sejt sz&aacute;m&aacute;ra els\u0151dleges energiaforr&aacute;s) keletkezzen , amely sz&aacute;ll&iacute;tja a k&eacute;miai energi&aacute;t &eacute;s <strong>elengedhetetlen az izmok &ouml;sszeh&uacute;z&oacute;d&aacute;s&aacute;hoz.<\/strong> Kutat&aacute;sok meger\u0151s&iacute;tik, hogy az <strong>edz&eacute;s ut&aacute;ni izom glik&eacute;n p&oacute;tl&aacute;s legjobb m&oacute;dja<\/strong> a&nbsp;magas glik&eacute;mi&aacute;s index\u0171 sz&eacute;nhidr&aacute;tok lehet\u0151 leggyorsabb bev&eacute;tele. <span style=\"color: #ff6600;\"><strong>\/ 1 \/, \/ 3 \/<\/strong><\/span><\/p>\n<p>Egyes <em>&#8220;szak&eacute;rt\u0151k&#8221;<\/em> azt vallj&aacute;k, hogy egy tipikus edz&eacute;s alatt az edz\u0151teremben <strong>nem &eacute;get&uuml;nk el annyi glikog&eacute;nt<\/strong>, hogy agg&oacute;dnunk kelljen a&nbsp;p&oacute;tl&aacute;s&aacute;&eacute;rt. <em>Erre a&nbsp;v&eacute;lem&eacute;nyre nincs mit mondanunk<\/em>. Ha kim&eacute;r&iacute;t&uuml;nk ak&aacute;rmennyi mennyis&eacute;g\u0171 izom glikog&eacute;nt, agg&oacute;dnunk k&eacute;ne a p&oacute;tl&aacute;s&aacute;&eacute;rt &ndash; f\u0151leg, <strong>ha f\u0151 c&eacute;lunk az izomn&ouml;veked&eacute;s<\/strong>. Ha az edz\u0151 azt &aacute;ll&iacute;tja, hogy nem kell foglalkoznunk a&nbsp;glikog&eacute;n ut&aacute;np&oacute;tl&aacute;s&aacute;val, akkor az edz&eacute;svagy nagyon alacsony szinten van &eacute;s nagyon alacsony intenzit&aacute;s&uacute; vagy nem tanult r&oacute;la az illet\u0151 egy&aacute;ltal&aacute;n. <span style=\"color: #ff6600;\"><strong>\/ 1 \/, \/ 2 \/<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong><br \/><\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"fontos a sz&eacute;nhidr&aacute;t az edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/top-5-facts-you-should-know-about-carb-cycling_02.jpg\" alt=\"fontos a sz&eacute;nhidr&aacute;t az edz&eacute;s ut&aacute;n\" width=\"600\" height=\"428\" \/><\/span><strong><br \/><\/strong><\/span><\/p>\n<p>Egy kutat&aacute;s, mely a glikog&eacute;n hasznos&iacute;t&aacute;s&aacute;t figyelte az er\u0151 edz&eacute;sek alatt, kimutatta, hogy a testmozg&aacute;s, amely ak&aacute;rmilyen 6-20 sorozab&oacute;l &aacute;ll &eacute;s k&ouml;r&uuml;lbel&uuml;l 15-30 percig tart, <strong>kimer&iacute;ti az izom glikog&eacute;n tartalm&aacute;t mintegy 30-40%-al.<\/strong> Ha az edz&eacute;s&uuml;nk 60-90 percig tart,k&eacute;nytelenek vagyunk gyorsan mozogni a gyakorlatok k&ouml;z&ouml;tt &eacute;s ink&aacute;bb a nagy intenzit&aacute;s&uacute; edz&eacute;st r&eacute;szes&iacute;tj&uuml;k el\u0151nyben,<strong> cs&ouml;kken az izom glikog&eacute;n szintjeb\u0151 60-75%-kal.<\/strong><\/p>\n<p>Vegy&uuml;k a&nbsp;sz&eacute;nhidr&aacute;tbevitel&uuml;nket komolyan, t&ouml;lts&uuml;k fel izmainkat glikog&eacute;n tartal&eacute;kk&eacute;szlettel. Ha nem tesz&uuml;nk &iacute;gy, <strong>&aacute;tverj&uuml;k izmainkat &eacute;s korl&aacute;tozzuk a&nbsp;gy&oacute;gyul&aacute;si folyamatot<\/strong>. T&eacute;ny, hogy a kutat&aacute;sok kimutatt&aacute;k, hogy haelhalasszuk a sz&eacute;nhidr&aacute;tok fogyaszt&aacute;s&aacute;t 2 &oacute;raval, az <strong>cs&ouml;kkenti a&nbsp;glikog&eacute;n potl&aacute;s&aacute;t 50% -kal.<\/strong><\/p>\n<p>Mit&ouml;bb, egyes szak&eacute;rt\u0151k azt vallj&aacute;k, hogy a legt&ouml;bb emberre azedz\u0151teremben az el\u0151bbiek nem &eacute;rv&eacute;nyesek, hiszen nagyon minim&aacute;lis a bizony&iacute;t&eacute;k arra, hogy ha a sz&eacute;nhidr&aacute;tokat k&ouml;zvetlen&uuml;l edz&eacute;s ut&aacute;n vagy k&eacute;t &oacute;r&aacute;val k&eacute;s\u0151bb fogyasztjunk, a&nbsp;<strong>glikog&eacute;n szint felt&ouml;lti mag&aacute;t &nbsp;24 &oacute;r&aacute;n bel&uuml;l.<\/strong>&nbsp;Ism&eacute;t &eacute;rv&eacute;nyes, hogy a bizony&iacute;t&eacute;kok gyeng&eacute;k. A leggyorsabb m&oacute;dja az izmok glikog&eacute;n szint p&oacute;tl&aacute;s&aacute;nak a magas glik&eacute;mi&aacute;s index\u0171 sz&eacute;nhidr&aacute;tfogyaszt&aacute;sa,<strong> r&ouml;gt&ouml;n edz&eacute;s ut&aacute;n.<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"fontos a sz&eacute;nhidr&aacute;t bev&eacute;tele edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Megan-push-up.jpg\" alt=\"fontos a sz&eacute;nhidr&aacute;t bev&eacute;tele edz&eacute;s ut&aacute;n\" width=\"600\" height=\"401\" \/><\/strong><\/p>\n<p>A&nbsp;n&ouml;veked&eacute;s sz&aacute;m&aacute;ra fontos az azonnali teljes glikog&eacute;n szint p&oacute;tl&aacute;sa. Ha a glikog&eacute;n lerak&oacute;dik az izomsejtekben, vizet vonz bel&eacute;j&uuml;k,<strong> ez&aacute;ltal n&ouml;velve az izomsejtek t&eacute;rfogat&aacute;t<\/strong> &eacute;s az izomrostok teljess&eacute;g&eacute;t.<\/p>\n<p>Mivel pump&aacute;ljuk izmainkat az edz&eacute;s folyam&aacute;n, megn&ouml;vekszik a v&iacute;z mennyis&eacute;ge az izomsejtekben &eacute;s a gyors glikog&eacute;nszint p&oacute;tl&aacute;sa seg&iacute;thet fenntartani az<strong> izomsejt nagyobb t&eacute;rfogat&aacute;t hosszabb ideig<\/strong>. Ez fontos lehet, mivel az adatok arra utalnak, hogy a nagyobb mennyis&eacute;g\u0171 izomsejt <strong>stimul&aacute;lja a&nbsp;v&aacute;ltoz&aacute;sokat az izomban<\/strong>, amely a hossz&uacute;t&aacute;v&uacute; n&ouml;veked&eacute;shez vezet.<\/p>\n<p>M&aacute;sik <strong>el\u0151nye a&nbsp;sz&eacute;nhidr&aacute;t fogyaszt&aacute;snak<\/strong> az intenz&iacute;v edz&eacute;s ut&aacute;n (f\u0151leg a&nbsp;<span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">magas glik&eacute;mi&aacute;s index\u0171 sz&eacute;nhidr&aacute;tok<\/span><\/a><\/span>, mint p&eacute;ld&aacute;ul a&nbsp;dextr&oacute;z ) az, hogy meg&uacute;jjultnak fogjuk magunkat &eacute;rezni. A sz&eacute;nhidr&aacute;tok seg&iacute;tenek az <strong>&eacute;hez&eacute;s &eacute;s a&nbsp;letargia elh&aacute;r&iacute;t&aacute;s&aacute;ban<\/strong>, egy brut&aacute;lis edz&eacute;s ut&aacute;n lehet\u0151v&eacute; teszi, hogy <strong>energikusak &eacute;s felt&ouml;lt\u0151d&ouml;ttek lehess&uuml;nk<\/strong>. R&aacute;ad&aacute;sul a magas glik&eacute;mi&aacute;s index\u0171 sz&eacute;nhidr&aacute;t fogyaszt&aacute;sa edz&eacute;s ut&aacute;n &aacute;ltal&aacute;ban <strong>csillap&iacute;tja az &eacute;dess&eacute;g ut&aacute;ni vagy kem&eacute;ny&iacute;t\u0151tartalm&uacute; sz&eacute;nhidr&aacute;tok ut&aacute;ni v&aacute;gyat<\/strong> an&eacute;lk&uuml;l, hogy negat&iacute;v hat&aacute;sa lenne di&eacute;ta halad&aacute;s&aacute;ra.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"fontos a sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/the-benefits-of-post-workout-carbohydrates-graphics-1.jpg\" alt=\"fontos a sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" width=\"600\" height=\"394\" \/>\n<p>Szuper tipp a&nbsp;<strong>gumimacik<\/strong> fogyaszt&aacute;sa edz&eacute;s ut&aacute;n, melyeket a legt&ouml;bb ember nagyon kiel&eacute;g&iacute;t\u0151 megold&aacute;snak tart. R&aacute;ad&aacute;sk&eacute;nt, ezek a gumi mack&oacute;k sok embernek seg&iacute;tenek a&nbsp;<strong>szigor&uacute; di&eacute;t&aacute;val<\/strong> a nap tov&aacute;bbi r&eacute;sz&eacute;ben.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Beszelgessunk_az_inzulinrol\"><\/span><span style=\"color: #339966;\">Besz&eacute;lgess&uuml;nk az inzulinr&oacute;l<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A magas glik&eacute;mi&aacute;s index\u0171 sz&eacute;nhidr&aacute;tok k&ouml;vetkez\u0151 el\u0151nye az inzulin, amit biztos&iacute;t. B&aacute;r, mik&ouml;zben az inzulint <strong>anabolikus hormonnak<\/strong> tartj&aacute;k, szerepe az izom n&ouml;veked&eacute;s&eacute;ben egyre ink&aacute;bb t&aacute;rgyalt. M&eacute;gha egyszer m&aacute;r el is hitt&uuml;k, hogy ez egy kritikus t&eacute;nyez\u0151, amely <strong>feh&eacute;rjeszint&eacute;zist v&aacute;lt ki<\/strong> &eacute;s cs&ouml;kkenti az izomt&ouml;meget, bizonyos jelek arra utalnak, hogy az inzulin nem kritikus az izom n&ouml;veked&eacute;s k&eacute;rd&eacute;s&eacute;ben. Az izomsejtekbe ker&uuml;l\u0151 aminosav d&oacute;zis <strong>kritikusabbnak t\u0171nik.<\/strong><\/p>\n<p>A k&ouml;zelm&uacute;ltban sz&aacute;mos tanulm&aacute;ny hasonl&iacute;tja &ouml;ssze <strong>maga a&nbsp;protein fogyaszt&aacute;st<\/strong> edz&eacute;s ut&aacute;n a&nbsp;<strong>feh&eacute;rje &eacute;s sz&eacute;nhidr&aacute;t kombin&aacute;ci&oacute; fogyaszt&aacute;s&aacute;val<\/strong> edz&eacute;s ut&aacute;n. Ezek akutat&aacute;sok kimutatt&aacute;k, hogy ha feh&eacute;rjeszint&eacute;zisr\u0151l van sz&oacute;, a&nbsp;sz&eacute;nhidr&aacute;t hozz&aacute;t&eacute;tele a&nbsp;protein italba nem n&ouml;veli a feh&eacute;rjeszint&eacute;zist &eacute;s nem cs&ouml;kkenti a feh&eacute;rj&eacute;k leboml&aacute;s&aacute;t az izomzatban <strong>semmmivel sem jobban, mint egy klasszikus feh&eacute;rje ital<\/strong>. <span style=\"color: #ff6600;\"><strong>\/ 5 \/, \/ 6 \/<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong><br \/><\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"fontos a sz&eacute;nhidr&aacute;t fogyaszt&aacute;sa edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/drinking_0.jpg\" alt=\"fontos a sz&eacute;nhidr&aacute;t fogyaszt&aacute;sa edz&eacute;s ut&aacute;n\" width=\"600\" height=\"332\" \/><\/strong><\/span><\/p>\n<p>Viszont az inzulin fontoss&aacute;gar&ouml;gt&ouml;n edz&eacute;s ut&aacute;n m&eacute;g mindig l&eacute;nyeges. Az inzulinspecifikus receptorokhoz k&ouml;t\u0151dik az izomsejtekben. Amikor ez bek&ouml;vetkezik, lehet\u0151v&eacute; teszi a&nbsp;gl&uuml;k&oacute;z, aminosavak, <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\"><a href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">kreatin<\/span><\/a><\/span><\/span> &eacute;s a&nbsp;<span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">karnitin<\/span><\/a><\/span><\/span> <strong>kit&ouml;lt&eacute;s&eacute;t az izomsejtekben.<\/strong> A kutat&aacute;sok szerint a kreatin &eacute;s a karnitin nagym&eacute;rt&eacute;kben f&uuml;gg az inzulint&oacute;l, ha beakarnak jutni az izomsejtekbe &eacute;s hasznot biztos&iacute;tani.<\/p>\n<p>Ha elkezdj&uuml;k fogyasztani edz&eacute;s ut&aacute;n &nbsp;ezeket a kieg&eacute;sz&iacute;t\u0151ket, val&oacute;sz&iacute;n&uuml;leg maximaliz&aacute;lni akarjuk inzulin szint&uuml;nket is, persze csak akkor, <strong>ha f\u0151 c&eacute;lunk az izomt&ouml;meg n&ouml;vel&eacute;se<\/strong>. Amint azt m&aacute;r eml&iacute;tett&uuml;k, a <strong>di&eacute;ta sor&aacute;n<\/strong>, mikor cs&ouml;kkentj&uuml;nk a sz&eacute;nhidr&aacute;tok bev&eacute;tel&eacute;t &#8211; bele&eacute;rtve sz&eacute;nhidr&aacute;tokat edz&eacute;s ut&aacute;n &ndash;a <span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">feh&eacute;rje ital<\/span><\/a><\/span> &eacute;s a&nbsp;<span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">BCAA<\/span><\/a><\/span><\/span> megfelel\u0151en sz&aacute;ll&iacute;tja izmainkba az inzulint.<\/p>\n<p><strong><br \/><\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"fontos a szenhidrat bevitele edzes utan\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/drinking-protein-shake.jpg\" alt=\"fontos a szenhidrat bevitele edzes utan\" width=\"600\" height=\"298\" \/><\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dextroz_az_edzes_utani_szenhidratok_fogyasztasanak_legjobb_forrasa\"><\/span><span style=\"color: #339966;\">Dextr&oacute;z, az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;tok fogyaszt&aacute;s&aacute;nak legjobb forr&aacute;sa<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A&nbsp;<strong>tiszta gl&uuml;k&oacute;z<\/strong> &#8211; m&aacute;s n&eacute;ven dextr&oacute;z &#8211; fogyaszt&aacute;sa edz&eacute;s ut&aacute;n azt jelenti, hogy a&nbsp;szervezet&uuml;nknek nincs sz&uuml;ks&eacute;ge id\u0151re a megem&eacute;szt&eacute;s&eacute;hez. Ez&eacute;rt a gl&uuml;k&oacute;z<strong> azonnal felsz&iacute;v&oacute;dik a v&eacute;r&aacute;ramba<\/strong>, szinte az elfogyaszt&aacute;sa idej&eacute;vel egyetemben. &Iacute;gy jut el az izmokba nagyon gyorsan, ezzel el&eacute;rve a <strong>lehet\u0151 leggyorsabb &eacute;s legteljesebb izom glikog&eacute;n felt&ouml;lt&eacute;s&eacute;t<\/strong>. Ez biztos&iacute;tja izmain ell&aacute;t&aacute;s&aacute;t elegend\u0151 gylkog&eacute;nnal a&nbsp;k&ouml;vetkez\u0151 edz&eacute;sre, besz&iacute;vja a&nbsp;vizet az izomsejtekbe &eacute;s <strong>maximaliz&aacute;lja az izomt&ouml;meget.<span style=\"color: #ff6600;\"> \/ 4 \/<\/span><\/strong><\/p>\n<h2><span style=\"color: #339966;\"><strong><br \/><\/strong><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"A_fruktoz_nem_elegge_gyors\"><\/span><span style=\"color: #339966;\">A&nbsp;frukt&oacute;z nem el&eacute;gg&eacute; gyors<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Frukt&oacute;z &ndash; <strong>50 % &#8211; ban komponense a&nbsp;gy&uuml;m&ouml;lcs&ouml;knek, m&eacute;znek &eacute;s sachar&oacute;znak<\/strong>. Val&oacute;j&aacute;ban alacsony glik&eacute;mi&aacute;s sz&eacute;nhidr&aacute;t. Frukt&oacute;z a&nbsp;cukor olyan form&aacute;ja, melyet a&nbsp;<strong>szervezet nem el&eacute;gs&eacute;gesen haszn&aacute;l fel<\/strong>. Tekintettel&nbsp; az &ouml;sszet&eacute;tel&eacute;re, <strong>nem alakul &aacute;t izom glikog&eacute;nn&eacute; hasonl&oacute;an<\/strong>, mint a&nbsp;gluk&oacute;z. Frukt&oacute;z fogyaszt&aacute;sa eset&eacute;n &ndash; <span style=\"color: #ff6600;\"><em>gy&uuml;m&ouml;lcs vagy magas frukt&oacute;z tartalm&uacute; kukorica sz&ouml;rp<\/em><\/span> &ndash; <strong>nem sz&iacute;v&oacute;dik fel azonnal a&nbsp;v&eacute;r&aacute;ramba olyan form&aacute;ban, mint a&nbsp;gluk&oacute;z\/dextr&oacute;z<\/strong>. E helyett a&nbsp;m&aacute;jba v&aacute;ndorol, mely gluk&oacute;zz&aacute; alak&iacute;tja &eacute;s glikog&eacute;nk&eacute;nt t&aacute;rolja. Ez akkor t&ouml;rt&eacute;nik ha a&nbsp;<strong>m&aacute;j elker&uuml;lhetetlennek l&aacute;tja a&nbsp;v&eacute;rcukorszint fenntart&aacute;s&aacute;hoz.&nbsp;<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"fontos a sz&eacute;nhidr&aacute;t bevitele edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/the-benefits-of-post-workout-carbohydrates-graphics-3_1.jpg\" alt=\"fontos a sz&eacute;nhidr&aacute;t bevitele edz&eacute;s ut&aacute;n\" width=\"600\" height=\"263\" \/><\/strong><\/p>\n<p>Tekintettel arra, hogy nem fogja optimaliz&aacute;lni az izom glikog&eacute;n felt&ouml;lt&eacute;s&eacute;t, a<strong> frukt&oacute;z nem egy ide&aacute;lis v&aacute;laszt&aacute;s edz&eacute;s ut&aacute;n<\/strong>. Ez az egyik f\u0151 oka annak, hogy gyakran a&nbsp;<strong>gumimacik<\/strong> vagy m&aacute;s &eacute;dess&eacute;gek fogyaszt&aacute;sa aj&aacute;nlott gy&uuml;m&ouml;lcs helyet. Az &eacute;dess&eacute;gek nagyr&eacute;sz&eacute;nek gy&aacute;rt&aacute;s&aacute;n&aacute;l magas gy&uuml;m&ouml;lcs&ouml;s-frukt&oacute;z kukorica szirupot vagy cukrot haszn&aacute;lnak f\u0151 &eacute;des&iacute;t\u0151k&eacute;nt. Az asztai cukor (sachar&oacute;z) <strong>50% frukt&oacute;zt &eacute;s 50% gl&uuml;k&oacute;zt tartalmaz<\/strong>, m&iacute;g a magas frukt&oacute;ztartalm&uacute; kukorica szirup kb. <strong>55% vagy t&ouml;bb frukt&oacute;zt tartalmaz.<\/strong><\/p>\n<p>A&nbsp;legt&ouml;bb gumimaci gy&aacute;rt&aacute;s&aacute;n&aacute;l dextr&oacute;zt &eacute;s kukorica szirupot haszn&aacute;lnak. A kukorica szirup els\u0151sorban gl&uuml;k&oacute;z &eacute;s nagyon k&uuml;l&ouml;nb&ouml;zik a hamis&iacute;tott magas frukt&oacute;ztartalm&uacute; kukoricaszirupt&oacute;l.<\/p>\n<p><strong><br \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_nagyobb_mennyisegu_szenhidrat_kavarodast_okozhat\"><\/span><span style=\"color: #339966;\">A&nbsp;nagyobb mennyis&eacute;g\u0171 sz&eacute;nhidr&aacute;t kavarod&aacute;st okozhat<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sok ember azt gondoln&aacute;, hogy a&nbsp;sz&eacute;nhidr&aacute;t fogyaszt&aacute;sa t&uacute;ls&uacute;lyhoz vezet, pedig &eacute;pp az <strong>edz&eacute;s ut&aacute;ni id\u0151szak<\/strong>, az amikor biztosak lehet&uuml;nk benne, hogy <strong>a&nbsp;bevitt cukor nem fog zs&iacute;rr&aacute; v&aacute;ltozni<\/strong>. Egyetlen kiv&eacute;tel lehet az az eset, ha a&nbsp;sz&eacute;nhidr&aacute;tokat teljesen elimin&aacute;ln&aacute;nk &eacute;tkez&eacute;s&uuml;nkb\u0151l, ne kock&aacute;ztasszk a&nbsp;szuboptim&aacute;lis nyeres&eacute;geinket azzal, hogy &aacute;tugorjuk a&nbsp;<strong>sz&eacute;nhidr&aacute;t fogyaszt&aacute;st edz&eacute;s ut&aacute;n.<\/strong><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/the-benefits-of-post-workout-carbohydrates-graphics-5.jpg\" alt=\"sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" width=\"600\" height=\"306\" \/>\n<p>Ha di&eacute;t&aacute;zunk a&nbsp;test zs&iacute;rtartalomt&oacute;l val&oacute; megszabad&iacute;t&aacute;sa &eacute;rdek&eacute;ben &eacute;s sz&eacute;nhidr&aacute;tokat fogasztunk b&aacute;rmely fajta &eacute;telben a&nbsp;nap folyam&aacute;n, akkor az utols&oacute; dolog, amit szeretn&eacute;nk, az <strong>edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;t bevitel kihagy&aacute;sa.<\/strong><\/p>\n<p>Lehets&eacute;ges, hogy tartunk az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;t fogyaszt&aacute;st&oacute;l, mert bizonyos szak&eacute;rt\u0151k azt &aacute;ll&iacute;tj&aacute;k, hogy az <strong>edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;t fogyaszt&aacute;s cs&ouml;kkenti a&nbsp;n&ouml;v&eacute;s&eacute;rt felel\u0151s hormon &eacute;rt&eacute;k&eacute;t es a&nbsp;tesztoszteron szintj&eacute;t test&uuml;nkben<\/strong>. Ez a&nbsp;v&eacute;lem&eacute;ny nem val&oacute;s eredet\u0171. Mi&eacute;rt is? Ugyanis a&nbsp;n&ouml;v&eacute;s&eacute;rt felel\u0151s hormon &eacute;s tesztoszteron &eacute;rt&eacute;ke edz&eacute;s k&ouml;zben a<strong>&nbsp;legmagasabb, edz&eacute;s ut&aacute;n<\/strong> ezek az &eacute;rt&eacute;kek gyorsan stabiliz&aacute;l&oacute;dnak att&oacute;l f&uuml;ggetlen&uuml;l, hogy fogyasztottunk-e valamit vagy sem. Teh&aacute;t, nyugodtan &eacute;tkezz&uuml;nk edz&eacute;s ut&aacute;n &eacute;s <strong>ne agg&oacute;djunk a&nbsp;gyrsan cs&ouml;kken\u0151 hormonszint miatt.<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Par_tipp_a_vegere\"><\/span><span style=\"color: #ff6600;\">P&aacute;r tipp a&nbsp;v&eacute;g&eacute;re<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Az izom regener&aacute;l&oacute;d&aacute;s &eacute;s n&ouml;veked&eacute;s maximaliz&aacute;ci&oacute;ja &eacute;rdek&eacute;ben kihagyhatatlan a&nbsp;<strong><span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">gyors sz&eacute;nhidr&aacute;tok<\/span><\/a><\/span> &eacute;s feh&eacute;rje fogyaszt&aacute;sa<\/strong> r&ouml;gt&ouml;n edz&eacute;s ut&aacute;n. Nincs k&eacute;ts&eacute;g arr&oacute;l, hogy ez a&nbsp;strat&eacute;gia t&eacute;nyleg m\u0171k&ouml;dik. Az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;tok megfoszt&aacute;sa &ouml;nmagunkt&oacute;l, csak az&eacute;rt, hogy <strong>elker&uuml;lj&uuml;k a&nbsp;n&ouml;veked&eacute;si hormon elveszt&eacute;s&eacute;t<\/strong> &eacute;s az&eacute;rt, hogy <strong>nem n&ouml;velik a&nbsp;feh&eacute;rjeszint&eacute;zist k&eacute;ptelens&eacute;g<\/strong>, ha fogyasztjuk \u0151ket a&nbsp;nap t&ouml;bbi r&eacute;sz&eacute;ben m&aacute;s &eacute;telekben<strong><span style=\"color: #ff6600;\">.\/8\/<\/span><\/strong><\/p>\n<p><strong>Az edz&eacute;s ut&aacute;ni id\u0151<\/strong> a&nbsp;legmegfelel\u0151bb a&nbsp;sz&eacute;nhidr&aacute;tok kihaszn&aacute;l&aacute;s&aacute;hoz &eacute;s seg&iacute;ts&eacute;g&uuml;nkre szolg&aacute;l a&nbsp;m&aacute;sfajta kieg&eacute;sz&iacute;t\u0151k kihaszn&aacute;l&aacute;s&aacute;hoz, mint p&eacute;ld&aacute;ul a&nbsp;kreat&iacute;n &eacute;s karnit&iacute;n.<\/p>\n<p>Az egyetlen eset, <strong>mikor az edz&eacute;s ut&aacute;ni sz&eacute;nhidr&aacute;t bevitel kihagy&aacute;sa a helyes d&ouml;nt&eacute;s<\/strong>, ha<strong> teljesen likvid&aacute;ljuk<\/strong> &eacute;trend\u0171lnkb\u0151l a&nbsp;kis mennyis&eacute;geken k&iacute;v&uuml;l, melyeket a&nbsp;z&ouml;lds&eacute;gek &eacute;s protein porok tartalmaznak. Felt&eacute;telnek k&eacute;ne lenni, hogy az els&ouml;dleges c&eacute;lunk a&nbsp;<strong>zs&iacute;rt&oacute;l val&oacute; megszabadul&aacute;s.<\/strong><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/a-simple-guide-to-a-complex-topic-carbohydrates-and-training-graphics-3.jpg\" alt=\"sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" width=\"600\" height=\"313\" \/>\n<p>J&oacute; h&iacute;r, hogy a&nbsp;sz&eacute;nhidr&aacute;tok n&eacute;lk&uuml;l sem lesz fenyegetve izmainkban a&nbsp;proteinszint&eacute;zis. S\u0151t, <strong>az inzulin szint is megn&ouml;vekszik<\/strong>, ha <strong>feh&eacute;rj&eacute;t<\/strong> fogyasztunk &eacute;s a<strong><\/strong><\/p>\n<p><strong><span style=\"color: #ff6600;\">A&nbsp;k&ouml;vetkez\u0151 l&eacute;p&eacute;sek betart&aacute;s&aacute;val felhaszn&aacute;lhatjuk a&nbsp;sz&eacute;nhidr&aacute;tokkal kapcsolatban szerzett tud&aacute;sunkat:<\/span><\/strong><\/p>\n<p>&bull; R&ouml;gt&ouml;n edz&eacute;s ut&aacute;n fogyasszunk el <strong>40 gramm<\/strong> feh&eacute;rj&eacute;t (tejsav&oacute; &eacute;s kazein) a&nbsp;proteinszint&eacute;zis maximaliz&aacute;ci&oacute;&eacute;rt.<\/p>\n<p>&bull; &nbsp;fontolja meg <strong>5-10 gramm<\/strong> <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">BCAA<\/span><\/a><\/span><\/span> fogyaszt&aacute;s&aacute;t edz&eacute;s ut&aacute;n a&nbsp;feh&eacute;rje szintetiz&aacute;l&aacute;sa &eacute;s az inzulinszint n&ouml;vel&eacute;s maximaliz&aacute;ci&oacute;j&aacute;nak &eacute;rdek&eacute;ben<\/p>\n<p>&bull; &nbsp;Ha ford&iacute;tva fogyasztjuk \u0151kket, haszn&aacute;ljunk<strong> 20-60 gramm sz&eacute;nhidr&aacute;tot<\/strong> magas glik&eacute;mi&aacute;s indexel, a&nbsp;tests&uacute;lyunkt&oacute;l, c&eacute;ljainkt&oacute;l, a&nbsp;torn&aacute;z&aacute;s intenzit&aacute;s&aacute;t&oacute;l &eacute;s id\u0151tartam&aacute;t&oacute;l f&uuml;gg\u0151en. Ha ekkora magas adag <span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">magas glik&eacute;mi&aacute;s index\u0171<\/span><\/a> <\/span>sz&eacute;nhidr&aacute;tok<strong> let&ouml;rt &aacute;llapotban hagynak<\/strong> minket, pr&oacute;b&aacute;ljunk ki kisebb adagokat (15-30 gramm) magas glik&eacute;mi&aacute;s index\u0171 cukrokat &eacute;s adjunk hozz&aacute; ugyanakkora adag alacsony glik&eacute;mi&aacute;s index\u0171 cukrot, p&eacute;ld&aacute;ul gy&uuml;m&ouml;lcsb&ouml;l, zabpehelyb\u0151l vagy bat&aacute;t&aacute;b&oacute;l &ndash; &eacute;des krumplib&oacute;l.<\/p>\n<p>&bull; A&nbsp;di&eacute;ta egyes f&aacute;zisain&aacute;l, ha ker&uuml;lj&uuml;k az &ouml;sszes sz&eacute;nhidr&aacute;tot, fogyasszunk <strong>40 gramm&nbsp;<span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">feh&eacute;rj&eacute;t<\/span><\/a><\/span><\/span> &eacute;s 5-10 gramm<span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\"> BCAA<\/span><\/a><\/span>-t<\/strong>. Ez a sz&eacute;nhidr&aacute;tok hi&aacute;nya ellen&eacute;re is megtartja az anabolikus hat&aacute;st.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-cycling-for-fat-loss_04.jpg\" alt=\"sz&eacute;nhidr&aacute;t edz&eacute;s ut&aacute;n\" width=\"600\" height=\"403\" \/>\n<p>Mi a&nbsp;helyzet &Ouml;nnel &eacute;s a&nbsp;sz&eacute;nhidr&aacute;tokkal?<strong> Fogyaszt sz&eacute;nhidr&aacute;tokat edz&eacute;s ut&aacute;n?<\/strong> Ossza meg vel&uuml;nk kommentben az &eacute;teleket, melyeket edz&eacute;s ut&aacute;n fogyaszta&nbsp;szervezet beind&iacute;t&aacute;sa &eacute;s rehener&aacute;l&oacute;d&aacute;sa &eacute;rdek&eacute;ben. Abban az esetben, ha tetszett a cikk, <strong>t&aacute;mogassa megoszt&aacute;ssal.<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Forras\"><\/span><strong>Forr&aacute;s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>1. Robergs, Robert A., et al. Muscle glycogenolysis during differing intensities of weight-resistance exercise.&nbsp;<em>Journal of Applied Physiology<\/em>, 1991, 70.4: 1700-1706.<br \/>2. Essen-Gustavsson, B. and Tesch, P. (1990). Glycogen and triglyceride utilization in relation to muscle metabolic characteristics in men performing heavy-resistance exercise.&nbsp;<em>European Journal of Applied Physiology,<\/em>&nbsp;5-10.<br \/>3. Tesch, P., et al. (1986). Muscle metabolism during intense, heavy- resistance exercise.&nbsp;<em>European Journal of Applied Physiology,<\/em>&nbsp;362-6.<br \/>4. Ivy, J. (1998). Glycogen resynthesis after exercise: effect of carbohydrate intake.&nbsp;<em>International Journal of Sports Medicine,<\/em>&nbsp;142-5.<br \/>5. Staples, A. W., et al. Carbohydrate does not augment exercise-induced protein accretion versus protein alone. Med Sci Sports Exerc. 2011 Jul;43(7):1154-61.<br \/>6. Koopman, R., et al. (2007). Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis.&nbsp;<em>American Journal of Physiology Endocrinology and Metabolism,<\/em>&nbsp;833&ndash;42.<br \/>7. Casagrande Figueiredo, V. and Cameron-Smith, D. (2013). Is carbohydrate needed to further stimulate muscle protein synthesis\/hypertrophy following resistance exercise?&nbsp;<em>Journal of the International Society of Sports Nutrition,<\/em>&nbsp;42.<br \/>8. Caronia, L. M., et al. (2014). Abrupt decrease in serum testosterone levels after an oral glucose load in men: Implications for screening for hypogonadism.&nbsp;<em>Clinical Endocrinology,<\/em>&nbsp;291-296.<br \/>9. Bodybuilding.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Val\u00f3ban sz\u00e9nhidr\u00e1t az, amire sz\u00fcks\u00e9g\u00fcnk van edz\u00e9s ut\u00e1n? tan\u00e1csot adunk,mit fogyasszunk edz\u00e9s ut\u00e1n,hogy maxim\u00e1lis eredm\u00e9nyeket \u00e9rj\u00fcnk el az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[84],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-receptek","7":"h-entry","8":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Val\u00f3ban sz\u00e9nhidr\u00e1t az, amire sz\u00fcks\u00e9g\u00fcnk van edz\u00e9s ut\u00e1n? tan\u00e1csot adunk,mit fogyasszunk edz\u00e9s ut\u00e1n,hogy maxim\u00e1lis eredm\u00e9nyeket \u00e9rj\u00fcnk el az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Val\u00f3ban sz\u00e9nhidr\u00e1t az, amire sz\u00fcks\u00e9g\u00fcnk van edz\u00e9s ut\u00e1n? tan\u00e1csot adunk,mit fogyasszunk edz\u00e9s ut\u00e1n,hogy maxim\u00e1lis eredm\u00e9nyeket \u00e9rj\u00fcnk el az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-19T07:01:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-31T08:40:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n?\",\"datePublished\":\"2016-07-19T07:01:36+00:00\",\"dateModified\":\"2023-08-31T08:40:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/\"},\"wordCount\":3849,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg\",\"articleSection\":[\"Fitness receptek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/\",\"name\":\"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg\",\"datePublished\":\"2016-07-19T07:01:36+00:00\",\"dateModified\":\"2023-08-31T08:40:41+00:00\",\"description\":\"Val\u00f3ban sz\u00e9nhidr\u00e1t az, amire sz\u00fcks\u00e9g\u00fcnk van edz\u00e9s ut\u00e1n? tan\u00e1csot adunk,mit fogyasszunk edz\u00e9s ut\u00e1n,hogy maxim\u00e1lis eredm\u00e9nyeket \u00e9rj\u00fcnk el az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage\",\"url\":\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg\",\"contentUrl\":\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n? - GymBeam Blog","description":"Val\u00f3ban sz\u00e9nhidr\u00e1t az, amire sz\u00fcks\u00e9g\u00fcnk van edz\u00e9s ut\u00e1n? tan\u00e1csot adunk,mit fogyasszunk edz\u00e9s ut\u00e1n,hogy maxim\u00e1lis eredm\u00e9nyeket \u00e9rj\u00fcnk el az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/","og_type":"article","og_title":"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n? - GymBeam Blog","og_description":"Val\u00f3ban sz\u00e9nhidr\u00e1t az, amire sz\u00fcks\u00e9g\u00fcnk van edz\u00e9s ut\u00e1n? tan\u00e1csot adunk,mit fogyasszunk edz\u00e9s ut\u00e1n,hogy maxim\u00e1lis eredm\u00e9nyeket \u00e9rj\u00fcnk el az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben","og_url":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/","og_site_name":"GymBeam Blog","article_published_time":"2016-07-19T07:01:36+00:00","article_modified_time":"2023-08-31T08:40:41+00:00","og_image":[{"url":"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg","type":"","width":"","height":""}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n?","datePublished":"2016-07-19T07:01:36+00:00","dateModified":"2023-08-31T08:40:41+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/"},"wordCount":3849,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage"},"thumbnailUrl":"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg","articleSection":["Fitness receptek"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/","url":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/","name":"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage"},"thumbnailUrl":"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg","datePublished":"2016-07-19T07:01:36+00:00","dateModified":"2023-08-31T08:40:41+00:00","description":"Val\u00f3ban sz\u00e9nhidr\u00e1t az, amire sz\u00fcks\u00e9g\u00fcnk van edz\u00e9s ut\u00e1n? tan\u00e1csot adunk,mit fogyasszunk edz\u00e9s ut\u00e1n,hogy maxim\u00e1lis eredm\u00e9nyeket \u00e9rj\u00fcnk el az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#primaryimage","url":"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg","contentUrl":"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/e7c12ec07a86fa2ee5c21e6f4aec501c_1.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/valoban-szenhidratokra-van-szuksegunk-edzes-utan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Val\u00f3ban sz\u00e9nhidr\u00e1tokra van sz\u00fcks\u00e9g\u00fcnk edz\u00e9s ut\u00e1n?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168551","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=168551"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168551\/revisions"}],"predecessor-version":[{"id":492466,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168551\/revisions\/492466"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=168551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=168551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=168551"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=168551"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=168551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}