{"id":254856,"date":"2019-09-05T07:48:00","date_gmt":"2019-09-05T05:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=254856"},"modified":"2025-05-05T11:37:02","modified_gmt":"2025-05-05T09:37:02","slug":"cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/","title":{"rendered":"Cheat meal &#8211; \u010do je to a ako funguje \u201cpodv\u00e1dzanie\u201d v stravovan\u00ed \u0161portovcov"},"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.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Co_je_to_cheat_day_a_cheat_meal\" title=\"\u010co je to cheat day a cheat meal?\">\u010co je to cheat day a cheat meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Pre_koho_je_cheat_meal_urceny\" title=\"Pre koho je cheat meal ur\u010den\u00fd?\">Pre koho je cheat meal ur\u010den\u00fd?<\/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.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Cheat_meal_alebo_cheat_day\" title=\"Cheat meal alebo cheat day?\">Cheat meal alebo cheat day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Pravidlo_9010\" title=\"Pravidlo 90\/10\">Pravidlo 90\/10<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Vyhody_cheat_meals\" title=\"V\u00fdhody cheat meals\">V\u00fdhody cheat meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Precitajte_si_este_niekolko_tipov_ako_na_stravovanie_s_cheat_meal\" title=\"Pre\u010d\u00edtajte si e\u0161te nieko\u013eko tipov, ako na stravovanie s cheat meal\">Pre\u010d\u00edtajte si e\u0161te nieko\u013eko tipov, ako na stravovanie s cheat meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Vyberte_si_kvalitne_jedlo\" title=\"Vyberte si kvalitn\u00e9 jedlo\">Vyberte si kvalitn\u00e9 jedlo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/#Vsetko_co_potrebujete_vediet_o_cheat_meals_a_cheat_days\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o cheat meals a cheat days\">V\u0161etko, \u010do potrebujete vedie\u0165 o cheat meals a cheat days<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dr\u017ea\u0165 sa nov\u00fdch n\u00e1vykov a vzda\u0165 sa svojich ob\u013e\u00faben\u00fdch jed\u00e1l je pre mnoh\u00fdch obrovskou v\u00fdzvou. Nemus\u00edte ich v\u0161ak zo svojho <strong>jed\u00e1lni\u010dka vypusti\u0165 nav\u017edy.<\/strong> Za\u010dle\u0148ovanie <strong>cheat meals alebo dokonca cheat days <\/strong>do stravovacieho pl\u00e1nu je medzi fitness nad\u0161encami celkom popul\u00e1rne. Pozrime sa preto na to, \u010do s\u00fa to <strong>cheat meals, cheat days<\/strong> a ako ich m\u00f4\u017eete vyu\u017ei\u0165 na svojej ceste za <strong>zdrav\u00edm a fitness cie\u013eom.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1126076586.jpg\" alt=\"Cheat meal - \u010do je to a ako funguje &quot;podv\u00e1dzanie&quot; v stravovan\u00ed \u0161portovcov\" style=\"width:843px;height:647px\" title=\"Cheat meal - \u010do je to a ako funguje &quot;podv\u00e1dzanie&quot; v stravovan\u00ed \u0161portovcov\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_je_to_cheat_day_a_cheat_meal\"><\/span>\u010co je to cheat day a cheat meal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je takmer nemo\u017en\u00e9 dodr\u017eiava\u0165 zdrav\u00fa v\u00fd\u017eivu 100 % svojho \u010dasu. Nutkanie zjes\u0165 nie\u010do mimo n\u00e1\u0161ho predp\u00edsan\u00e9ho jed\u00e1lni\u010dka raz dobehne ka\u017ed\u00e9ho. Ak by ste v\u0161ak op\u00e4\u0165 nabehli na dr\u00e1hu konzum\u00e1cie <strong>nezdrav\u00fdch kalorick\u00fdch jed\u00e1l,<\/strong> va\u0161e fitness ciele sa m\u00f4\u017eu r\u00fdchlo sta\u0165 minulos\u0165ou. Preto mnoh\u00ed odborn\u00edci <strong>odpor\u00fa\u010daj\u00fa,<\/strong> aby ste sa t\u00fdmto poku\u0161eniam v stravovan\u00ed <strong>nevyh\u00fdbali,<\/strong> ale zaradili do svojho jed\u00e1lni\u010dka<strong> cheat meal alebo cheat day.<\/strong> <span style=\"color: #ff6600;\">[1] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u017diadna ofici\u00e1lna defin\u00edcia<\/strong> o podv\u00e1dzan\u00ed pri jeden\u00ed neexistuje, no cheat day m\u00e1 vo svete fitness osobitn\u00fd <strong>v\u00fdznam. <\/strong>D\u00e1 sa definova\u0165 ako <strong>kr\u00e1tkodob\u00e9 pl\u00e1novan\u00e9<\/strong> obdobie prejedania sa. Zvy\u010dajne sa zameriava na prij\u00edmanie konkr\u00e9tnych makronutrientov, ktor\u00e9 prevy\u0161uj\u00fa s\u00fa\u010dasn\u00fd pr\u00edjem kal\u00f3ri\u00ed. Cheat meal je jedno jedlo, ktor\u00e9 by ste do svojho jed\u00e1lni\u010dka norm\u00e1lne nezaradili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0148, kedy si doprajete podvadzacie jedlo m\u00f4\u017ee by\u0165 preto vo\u013ene definovan\u00fd ako de\u0148, v ktorom ner\u00e1tate<strong> kal\u00f3rie<\/strong> a konzumujete potraviny mimo be\u017enej <strong>rutiny, cheat meals.<\/strong> V z\u00e1vislosti od va\u0161ich t\u00fa\u017eob by tieto dni mohli zah\u0155\u0148a\u0165 jedl\u00e1 s <strong>vysok\u00fdm obsahom kal\u00f3ri\u00ed,<\/strong> ktor\u00e9 inak nie s\u00fa v zdravom stravovacom pl\u00e1ne povolen\u00e9, ako <strong>hamburgery, pizza, sladkosti<\/strong> &#8211; skuto\u010dne v\u0161etko, \u010do chcete. Cheat meal sa zameriava sk\u00f4r na <strong>kvantitu<\/strong> ako na kvalitu. <span style=\"color: #ff6600;\">[4] [6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-640211994.jpg\" alt=\"\u010co je to cheat meal a cheat day?\" style=\"width:843px;height:562px\" title=\"Cheat meal pom\u00e1ha regulova\u0165 horm\u00f3ny chuti\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"63265,105028\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pre_koho_je_cheat_meal_urceny\"><\/span>Pre koho je cheat meal ur\u010den\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161eobecne plat\u00ed, \u017ee cheat meal m\u00e1 zmysel hlavne pre t\u00fdch, ktor\u00ed dodr\u017eiavaj\u00fa <strong>pr\u00edsny stravovac\u00ed pl\u00e1n<\/strong> a <strong>tvrdo cvi\u010dia<\/strong> vo fitku. Spravia si tak mal\u00fa prest\u00e1vku pred n\u00e1vratom k zdrav\u00e9mu jed\u00e1lni\u010dku.<span style=\"color: #ff6600;\"> [9]<\/span> Preto s\u00fa ve\u013emi popul\u00e1rne u \u0161portovcov a fitness nad\u0161encov. Dokonca aj samotn\u00fd <strong>The Rock<\/strong> sa riadi t\u00fdmto pravidlom, a na soci\u00e1lnych sie\u0165ach sa r\u00e1d podel\u00ed o svoje cheatov\u00e9 jedl\u00e1. Preva\u017ene ide o h\u0155bu palaciniek, sladk\u00fdch kol\u00e1\u010dov alebo hamburgerov. <span style=\"color: #ff6600;\">[5] [13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cheat meals maj\u00fa v dne\u0161nej dobe ve\u013ek\u00fd vplyv aj pri lie\u010den\u00ed chor\u00f4b s\u00favisiacich s <strong><a title=\"Pre\u010do jeme v karant\u00e9ne viac? - GymBeam\" href=\"https:\/\/gymbeam.sk\/blog\/preco-jeme-v-karantene-viac\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prejedan\u00edm sa<\/a>.&nbsp; Porucha pr\u00edjmu potravy (BED)<\/strong> je pritom \u017eivot ohrozuj\u00face, ale lie\u010dite\u013en\u00e9 ochorenie, ktor\u00e9 sa vyzna\u010duje opakuj\u00facimi sa epiz\u00f3dami konzum\u00e1cie <strong>ve\u013ek\u00e9ho mno\u017estva jedla. <\/strong>N\u00e1sledne sa u \u013eud\u00ed trpiacich touto poruchou objavuj\u00fa <strong>psychick\u00e9 probl\u00e9my,<\/strong> ako pocity hanby, strachu alebo viny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm typom lie\u010dby poruchy pr\u00edjmu potravy je nasadenie <strong>pr\u00edsneho di\u00e9tneho stravovania.<\/strong> V tak\u00fdch pr\u00edpadoch sl\u00fa\u017eia pr\u00e1ve <strong>cheat meals <\/strong>na to, aby \u013eudia dok\u00e1zali s touto chorobou bojova\u0165<strong> jednoduch\u0161ie.<\/strong> Zaraden\u00edm <strong>cheatov\u00fdch jed\u00e1l<\/strong> toti\u017e doch\u00e1dza k <strong>zn\u00ed\u017eeniu poruchy<\/strong> pr\u00edjmu potravy u \u013eud\u00ed s tendenciou k z\u00e1vislosti na potravin\u00e1ch alebo neschopnos\u0165ou regulova\u0165 svoje stravovacie n\u00e1vyky. <span style=\"color: #ff6600;\">[19] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cheat_meal_alebo_cheat_day\"><\/span>Cheat meal alebo cheat day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casto sa objavuje ot\u00e1zka, \u010di je lep\u0161ie podv\u00e1dza\u0165 pri jeden\u00ed len <strong>jedn\u00fdm jedlom denne,<\/strong> alebo zaradi\u0165 do svojho pl\u00e1nu tzv. <strong>\u201ccheat day\u201d.<\/strong> To znamen\u00e1, \u017ee si jeden cel\u00fd de\u0148 v t\u00fd\u017edni m\u00f4\u017eete dovoli\u0165 jes\u0165, \u010do len chcete. Je ale spr\u00e1vne opusti\u0165 od svojho stravovacieho pl\u00e1nu a\u017e na tak\u00fa <strong>dlh\u00fa dobu?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko je to o <strong>motiv\u00e1cii. <\/strong>Hlavnou \u00falohou cheatov\u00fdch jed\u00e1l je pozit\u00edvne vpl\u00fdva\u0165 na psychiku \u010dloveka. Niekedy je ve\u013emi \u0165a\u017ek\u00e9 dodr\u017eiava\u0165 <strong>striktn\u00e9 stravovanie<\/strong> a vyhliadka, \u017ee napr\u00edklad v nede\u013eu, si m\u00f4\u017eete dopria\u0165 jedno cheatov\u00e9 jedlo, je skvel\u00fdm <strong>motiv\u00e1torom. <\/strong>Pri konzum\u00e1cii <strong>vysoko kalorick\u00fdch jed\u00e1l<\/strong> po\u010das cel\u00e9ho d\u0148a, m\u00f4\u017ee v\u00fdjs\u0165 va\u0161a dovtedaj\u0161ia snaha nazmar. Po cheat day bude pre v\u00e1s \u0165a\u017e\u0161ie nabehn\u00fa\u0165 na <strong>predp\u00edsan\u00fd jed\u00e1lni\u010dek.<\/strong> <span style=\"color: #ff6600;\">[4] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00faste do svojho jed\u00e1lni\u010dka prida\u0165 len cheatov\u00e9 jedlo, napr\u00edklad si v stredu doprajete na obed pizzu a v nede\u013eu na ra\u0148ajky <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" class=\"ek-link\">palacinky<\/a>, va\u0161a motiv\u00e1cia sa tak rozlo\u017e\u00ed na menej dn\u00ed a va\u0161e chute bud\u00fa<strong> uspokojen\u00e9.<\/strong> Cheatov\u00e9 jedl\u00e1 by mali by\u0165 o kompromise. V\u00e4\u010d\u0161ina \u013eud\u00ed m\u00e1 tendenciu prem\u00fd\u0161\u013ea\u0165 \u0161t\u00fdlom<strong> \u201echcem v\u0161etko alebo ni\u010d\u201c.<\/strong> N\u00e1js\u0165 hranicu medzi <strong>prejedan\u00edm sa <\/strong>a <strong>cheatov\u00fdm jedlom<\/strong> m\u00f4\u017ee by\u0165 preto n\u00e1ro\u010dn\u00e9. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/95323FAA-002D-4620-9F72-C2C663DF2200.jpg\" alt=\"Je lep\u0161\u00ed cheat meal alebo cheat day?\" style=\"width:843px;height:653px\" title=\"Je lep\u0161\u00ed cheat meal alebo cheat day?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pravidlo_9010\"><\/span>Pravidlo 90\/10<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010duli ste u\u017e o tomto pravidle? V podstate znamen\u00e1, \u017ee<strong> 90 % \u010dasu<\/strong> by ste mali jes\u0165 pod\u013ea v\u00e1\u0161ho stravovacieho pl\u00e1nu a <strong>10 % \u010dasu<\/strong> sa m\u00f4\u017eete odda\u0165 ak\u00e9muko\u013evek poku\u0161eniu. Konzum\u00e1ciou cheatoveho jedla t\u00fdmto sp\u00f4sobom, <strong>nezni\u010d\u00edte<\/strong> svoje <strong>ciele v oblasti fitness.<\/strong> <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prv\u00e1 vec, ktor\u00fa pri tomto pravidle potrebujete pochopi\u0165 je, \u017ee ide o cheatov\u00e9 jedlo, nie cheat day. Napr\u00edklad, ak chcete dodr\u017eiava\u0165 stravovac\u00ed pl\u00e1n, ktor\u00fd spo\u010d\u00edva v konzum\u00e1cii <strong>piatich<\/strong> men\u0161\u00edch jed\u00e1l v priebehu d\u0148a, potom budete konzumova\u0165 <strong>35 jed\u00e1l t\u00fd\u017edenne.<\/strong> Pri dodr\u017eiavan\u00ed pravidla 90\/10 m\u00f4\u017eete zaradi\u0165 do jed\u00e1lni\u010dka a\u017e <strong>4-5 cheatov\u00fdch jed\u00e1l za t\u00fd\u017ede\u0148.<\/strong> <span style=\"color: #ff6600;\">[5] [13] [14]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_6_.jpg\" alt=\"\u010co znamen\u00e1 pravidlo 90\/10 pri cheat day?\" style=\"width:843px;height:562px\" title=\"\u010co znamen\u00e1 pravidlo 90\/10 pri cheat day?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vyhody_cheat_meals\"><\/span>V\u00fdhody cheat meals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nad v\u00fdhodami cheat meals vis\u00ed ve\u013ek\u00fd ot\u00e1znik. Niektor\u00ed tvrdia, \u017ee by do jed\u00e1lni\u010dka nemali by\u0165 nikdy zaraden\u00e9, preto\u017ee ide o prij\u00edmanie \u201czl\u00fdch\u201d kal\u00f3ri\u00ed. In\u00ed zase tvrdia, \u017ee <strong>ob\u010dasn\u00e9<\/strong> a najm\u00e4 dobre <strong>napl\u00e1novan\u00e9 podv\u00e1dzanie<\/strong> m\u00f4\u017ee prinies\u0165 viacer\u00e9 v\u00fdhody. Ak\u00e9 s\u00fa vlastne fakty o zaraden\u00ed cheat meals do v\u00e1\u0161ho jed\u00e1lni\u010dka?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Reguluj\u00fa horm\u00f3ny chuti do jedla<\/h3>\n\n\n\n<p>Dva horm\u00f3ny &#8211; <strong>grel\u00edn a lept\u00edn<\/strong> &#8211; zohr\u00e1vaj\u00fa obrovsk\u00fa \u00falohu v tom, ak\u00e9 ve\u013ek\u00e9 a \u010dast\u00e9 s\u00fa na\u0161e <strong>pocity hladu. Lept\u00edn<\/strong> je zn\u00e1my ako horm\u00f3n <strong>potl\u00e1\u010daj\u00faci chu\u0165 do jedla,<\/strong> zatia\u013e \u010do <strong>grel\u00edn<\/strong> <strong>hlad stimuluje.<\/strong> <span style=\"color: #ff6600;\">[10] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskum preuk\u00e1zal v\u00fdznamn\u00e9 zmeny hladiny lept\u00ednu a grel\u00ednu v priebehu <strong>24 a\u017e 72 hod\u00edn<\/strong> po dodr\u017eiavan\u00ed zdrav\u00e9ho jed\u00e1lni\u010dka. Ke\u010f sa dr\u017e\u00edte di\u00e9ty s obmedzen\u00fdm obsahom kal\u00f3ri\u00ed, m\u00f4\u017eete sp\u00f4sobi\u0165<strong> pokles <\/strong>hladiny lept\u00ednu a <strong>zv\u00fd\u0161enie<\/strong> hladiny grelinu. Po konzum\u00e1cii zdravej a men\u0161ej porcii tak bude va\u0161a <strong>chu\u0165 do jedla zv\u00fd\u0161en\u00e1<\/strong> a nebudete ma\u0165 pocit uspokojenia. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do\u010dasn\u00fdm zv\u00fd\u0161en\u00edm pr\u00edjmu<\/strong> kal\u00f3ri\u00ed &#8211; prostredn\u00edctvom cheat meal &#8211; m\u00f4\u017ee telo regulova\u0165 hladinu t\u00fdchto horm\u00f3nov, \u010do sp\u00f4sobuje, \u017ee na\u0161a <strong>chu\u0165 do jedla sa udr\u017eiava pod kontrolou.<\/strong> Jedna \u0161t\u00fadia uk\u00e1zala, \u017ee<strong> produkcia lept\u00ednu<\/strong> sa m\u00f4\u017ee zv\u00fd\u0161i\u0165 o takmer<strong> 30 % <\/strong>po dobu 24 hod\u00edn od konzum\u00e1cie jedla bohat\u00e9ho na sacharidy, teda cheat mealu. Zaraden\u00edm tak\u00fdchto jed\u00e1l do svojho jed\u00e1lni\u010dka m\u00f4\u017eete <strong>potla\u010di\u0165 pocit hladu<\/strong> a posilni\u0165 pocit uspokojenia z jedla. <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492321666.jpg\" alt=\"Cheat meal pom\u00e1ha regulova\u0165 horm\u00f3ny chuti\" style=\"width:843px;height:562px\" title=\"Cheat meal pom\u00e1ha regulova\u0165 horm\u00f3ny chuti\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Zvy\u0161uj\u00fa produkciu horm\u00f3nov \u0161t\u00edtnej \u017e\u013eazy<\/h3>\n\n\n\n<p>Ke\u010f sa nach\u00e1dzate v <strong>kalorickom deficite,<\/strong> va\u0161e telo produkuje menej horm\u00f3nov <strong>T3 a T4.<\/strong> Ide o jodovan\u00e9 aminokyseliny, ktor\u00e9 v organizme reguluj\u00fa g\u00e9nov\u00fa expresiu podobn\u00fdmi mechanizmami ako steroidn\u00e9 horm\u00f3ny. S\u00fa tie\u017e nevyhnutn\u00e9 pre <strong>spr\u00e1vne fungovanie \u0161t\u00edtnej \u017e\u013eazy.<\/strong> Pr\u00e1ve cheat meals sa pou\u017e\u00edvaj\u00fa na \u010diasto\u010dn\u00e9 <strong>zv\u00fd\u0161enie<\/strong> t\u00fdchto horm\u00f3nov. <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Nenaru\u0161ia va\u0161e chudnutie<\/h3>\n\n\n\n<p>Pravideln\u00e1 vysokokalorick\u00e1 strava a chudnutie jednoducho nejd\u00fa ruka v ruke. <strong>Sabotuje<\/strong> ale ob\u010dasn\u00e1 konzum\u00e1cia cheat meal snahu o <strong>stratu hmotnosti?<\/strong> V jednej \u0161t\u00fadii vedci rozdelili 36 \u00fa\u010dastn\u00edkov v\u00fdskumu na dve skupiny. Jedna skupina mala povolen\u00e9 konzumova\u0165 aj <strong>cheat meals<\/strong> a druh\u00e1 skupina nie. T\u00ed, ktor\u00ed mali <strong>povolen\u00e9<\/strong> cheat meals, uviedli, \u017ee s\u00fa schopn\u00ed <strong>lep\u0161ie udr\u017ea\u0165 svoju motiv\u00e1ciu a sebakontrolu<\/strong> pri jeden\u00ed ako t\u00ed, ktor\u00ed jedli di\u00e9tnu stravu ka\u017ed\u00fd de\u0148. Prekvapivo obe skupiny stratili takmer <strong>rovnak\u00e9<\/strong> mno\u017estvo hmotnosti.<span style=\"color: #ff6600;\"> [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. S\u00fa vhodn\u00e9 pre \u0161portovcov<\/h3>\n\n\n\n<p>Pri cvi\u010den\u00ed sa z tela vylu\u010duje polysacharid <strong>glykog\u00e9n,<\/strong> ktor\u00fd sa nach\u00e1dza v pe\u010deni a vo svaloch. Je d\u00f4le\u017eit\u00fd na <strong>kontrolu hladiny cukru v krvi<\/strong> a dod\u00e1va svalom potrebn\u00fa<strong> energiu.<\/strong> Najjednoduch\u0161\u00edm sp\u00f4sobom ako vy\u010derpa\u0165 glykog\u00e9n je cvi\u010denie. Aby ste n\u00e1sledne maximalizovali hladinu glykog\u00e9nu vo svaloch, potrebujete konzumova\u0165 <strong>sacharidy.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span> Mnohokr\u00e1t sa dostatok sacharidov nach\u00e1dza pr\u00e1ve v cheat meals, ako s\u00fa hamburgery alebo pizza. Ich konzum\u00e1ciou m\u00f4\u017eete prispie\u0165 k obnoveniu glykog\u00e9nu v tele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, cvi\u010denie je aj skvel\u00fdm motiv\u00e1torom v stravovan\u00ed, preto\u017ee zvy\u0161uje <strong>endorf\u00edny,<\/strong> ktor\u00e9 podporuj\u00fa pocit pohody. Dosiahnut\u00edm ur\u010dit\u00e9ho cie\u013ea v oblasti fitness sa m\u00f4\u017eete <strong>odmeni\u0165 cheatov\u00fdm jedlom.<\/strong> Stimuly ako tieto, v\u00e1s m\u00f4\u017eu zbavi\u0165 pocitu hladu a umo\u017e\u0148uj\u00fa ma\u0165 pozit\u00edvnej\u0161\u00ed vz\u0165ah k chudnutiu. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_24_.jpg\" alt=\"S\u00fa cheat meals vhodn\u00e9 len pre \u0161portovcov?\" style=\"width:843px;height:562px\" title=\"S\u00fa cheat meals vhodn\u00e9 len pre \u0161portovcov?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Precitajte_si_este_niekolko_tipov_ako_na_stravovanie_s_cheat_meal\"><\/span>Pre\u010d\u00edtajte si e\u0161te nieko\u013eko tipov, ako na stravovanie s cheat meal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jedzte, k\u00fdm nebudete spokojn\u00ed, nie prejeden\u00ed.<\/li>\n\n\n\n<li>Ak m\u00e1te po jedle pocit hladu, po\u010dkajte 20 min\u00fat.&nbsp;<\/li>\n\n\n\n<li>Dbajte na hydrat\u00e1ciu.<\/li>\n\n\n\n<li>Nedovo\u013ete, aby ste sa vyhladovali.<\/li>\n\n\n\n<li>Pode\u013ete sa o svoje ob\u013e\u00faben\u00e9 cheat meal s kamar\u00e1tom.<\/li>\n\n\n\n<li>Jedzte v pokoji a za stolom. Nejedzte za pochodu.<\/li>\n\n\n\n<li>Nedovo\u013ete, aby sa cheat meal zmenilo na cheat days.<\/li>\n\n\n\n<li>Nestresujte sa a vychujtnajte si cheat meal. Fyzickou aktivitou m\u00f4\u017eete nadbyto\u010dn\u00e9 kal\u00f3rie r\u00fdchlo sp\u00e1li\u0165. <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161\u00edm cie\u013eom je zbavi\u0165 sa nezdrav\u00fdch jed\u00e1l, st\u00e1le v\u0161ak potrebujete prij\u00edma\u0165 dostatok tukov, prote\u00ednov a sacharidov. Tie sa vo ve\u013ekej miere nach\u00e1dzaj\u00fa aj v cheat meal. Myslite preto na svoje podv\u00e1dzanie ako na \u010das, kedy prij\u00edmate <strong>\u201czl\u00fd\u201d prote\u00edn, sacharidy a tuky.<\/strong> St\u00e1le v\u0161ak ide o \u017eiviny, bez ktor\u00fdch va\u0161e telo<strong> nem\u00f4\u017ee<\/strong> fungova\u0165 spr\u00e1vne. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg\" alt=\"Tipy na cheat meal\" class=\"wp-image-192511\" style=\"width:843px;height:527px\" title=\"Tipy na cheat meal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1536x961.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-2048x1281.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vyberte_si_kvalitne_jedlo\"><\/span>Vyberte si kvalitn\u00e9 jedlo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ani cheat meal by v\u0161ak nemala by\u0165 mastn\u00e1 superkalorick\u00e1 bomba. Ak ste sa rozhodli cheatova\u0165, sk\u00faste si n\u00e1js\u0165 lep\u0161ie alternat\u00edvy k priemyselne spracovan\u00fdm potravin\u00e1m. M\u00e1te chu\u0165 na cheeseburger? Vyberte si tak\u00fd, ktor\u00fd je vyroben\u00fd zo <strong>100 % pr\u00edrodn\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzieho m\u00e4sa<\/a><\/strong> bez horm\u00f3nov. Chyst\u00e1te sa na pizzu? Sk\u00faste si pripravi\u0165 cesto doma, a tak budete ma\u0165 preh\u013ead o tom, ak\u00e9 ingrediencie obsahuje. Milujete sladkosti a neviete sa ich <strong>vzda\u0165?<\/strong> Sk\u00faste pri pe\u010den\u00ed nahradi\u0165 bielu m\u00faku za <strong>\u0161paldov\u00fa alebo kokosov\u00fa.<\/strong> Namiesto rafinovan\u00e9ho bieleho cukru pou\u017eite <a title=\"Xylitol GymBeam\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">xylitol<\/a> alebo <a title=\"Ag\u00e1ve sirup GymBeam\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ag\u00e1ve sirup.<\/a> <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_cheat_meals_a_cheat_days\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o cheat meals a cheat days<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cheat day - ako funguje \u201cpodv\u00e1dzanie\u201d v stravovan\u00ed a m\u00e1 v\u00f4bec zmysel? \ud83c\udf55\ud83c\udf5f| Fit Point\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SfithT4V7bI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Ver\u00edme, \u017ee ste sa v na\u0161om \u010dl\u00e1nku <strong>dozvedeli<\/strong> v\u0161etky potrebn\u00e9 inform\u00e1cie o <strong>cheat meal<\/strong><strong>.<\/strong> Zara\u010fujete <strong>cheat meal do svojej stravy aj vy?<\/strong> Pode\u013ete sa s nami o va\u0161e odpovede v <strong>koment\u00e1roch.<\/strong> Pokia\u013e sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho podpori\u0165 <strong>zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sl\u00fa\u017ei cheat meal na chudnutie alebo rast svalov? Dok\u00e1\u017eete s cheat day naplni\u0165 svoje fitness ciele? Zistite v\u00fdhody zak\u00e1zan\u00fdch potrav\u00edn a jed\u00e1l v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":22,"featured_media":79798,"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":[7],"tags":[6067,6125,6055,6082],"filter_section":[],"filter_attribute":[13048,13046],"class_list":{"0":"post-254856","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-dieta","9":"tag-kalorie","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-motivacia","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cheat meal - \u010do je to a ako funguje \u201cpodv\u00e1dzanie\u201d v stravovan\u00ed \u0161portovcov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sl\u00fa\u017ei cheat meal na chudnutie alebo rast svalov? Dok\u00e1\u017eete s cheat day naplni\u0165 svoje fitness ciele? Zistite v\u00fdhody zak\u00e1zan\u00fdch potrav\u00edn a jed\u00e1l v \u010dl\u00e1nku.\" \/>\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\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cheat meal - \u010do je to a ako funguje \u201cpodv\u00e1dzanie\u201d v stravovan\u00ed \u0161portovcov - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Sl\u00fa\u017ei cheat meal na chudnutie alebo rast svalov? Dok\u00e1\u017eete s cheat day naplni\u0165 svoje fitness ciele? 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