{"id":260386,"date":"2019-04-24T06:21:00","date_gmt":"2019-04-24T04:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260386"},"modified":"2024-06-25T14:27:22","modified_gmt":"2024-06-25T12:27:22","slug":"5-najlepsich-jedal-po-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-najlepsich-jedal-po-treningu\/","title":{"rendered":"5 najlep\u0161\u00edch fitness receptov na doplnenie \u017eiv\u00edn po tr\u00e9ningu"},"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\/5-najlepsich-jedal-po-treningu\/#Aka_je_uloha_jedla_po_treningu\" title=\"Ak\u00e1 je \u00faloha jedla po tr\u00e9ningu?\">Ak\u00e1 je \u00faloha jedla po tr\u00e9ningu?<\/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\/5-najlepsich-jedal-po-treningu\/#Suplementy_vs_strava\" title=\"Suplementy vs. strava\">Suplementy vs. strava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/5-najlepsich-jedal-po-treningu\/#5_najlepsich_jedal_po_treningu\" title=\"5 najlep\u0161\u00edch jed\u00e1l po tr\u00e9ningu\">5 najlep\u0161\u00edch jed\u00e1l po tr\u00e9ningu<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aj ke\u010f v\u00e1s <strong>tr\u00e9ning stoj\u00ed ve\u013ea s\u00edl,<\/strong> \u010dasu a energie, je to v\u017edy len <strong>za\u010diatok<\/strong> va\u0161ej cesty za fitness cie\u013eom. T\u00e1 potom pokra\u010duje<strong> v kuchyni<\/strong> a kon\u010d\u00ed pri zmene v\u00e1\u0161ho<strong> \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong> Je to tak, strava je aspo\u0148 <strong>50 % \u00faspechu<\/strong>, a preto je d\u00f4le\u017eit\u00e9 zaobera\u0165 sa nutri\u010dn\u00fdm zlo\u017een\u00edm v\u00e1\u0161ho jed\u00e1lni\u010dka. V predo\u0161lom \u010dl\u00e1nku sme hovorili o tom, <a title=\"20 tipov ra\u0148ajok, ktor\u00e9 m\u00f4\u017eete jes\u0165 pred tr\u00e9ningom\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-na-ranajky-pred-treningom\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u010do jes\u0165 pred tr\u00e9ningom<\/a>, dnes sa preto povenujeme t\u00e9me <strong>stravovania po tr\u00e9ningu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Aka_je_uloha_jedla_po_treningu\"><\/span>Ak\u00e1 je \u00faloha jedla po tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na t\u00fato ot\u00e1zku sa d\u00e1 odpoveda\u0165 ve\u013emi<strong> jednoducho<\/strong>. Po tr\u00e9ningu je d\u00f4le\u017eite prija\u0165 \u017eiviny potrebn\u00e9 na <strong>doplnenie energie<\/strong>, opravu zni\u010den\u00fdch<strong> svalov\u00fdch tkan\u00edv<\/strong> a \u0161tart <strong>prote\u00ednovej synt\u00e9zy<\/strong>. Aby ste tejto odpovedi lep\u0161ie porozumeli, po\u010fme si ju <strong>rozlo\u017ei\u0165 do jednotliv\u00fdch bodov<\/strong>, ktor\u00e9 zah\u0155\u0148aj\u00fa funkcie potr\u00e9ningovej stravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Dop\u013a\u0148a energiu a vy\u010derpan\u00e9 z\u00e1soby glykog\u00e9nu<\/h3>\n\n\n\n<p>Po\u010das tr\u00e9ningu telo vyu\u017e\u00edva z\u00e1soby <strong>glykog\u00e9nu ako zdroj energie<\/strong>. Glykog\u00e9n je dlh\u00fd re\u0165azec molek\u00fal gluk\u00f3zy, ktor\u00fd telo usklad\u0148uje najm\u00e4 <strong>v kostrovom svalstve<\/strong> a v pe\u010deni. V\u00fdskumy potvrdzuj\u00fa, \u017ee telo v priebehu fyzickej aktivity <strong>vy\u010derp\u00e1 aj 40 % z\u00e1sob glykog\u00e9nu<\/strong>. <span style=\"color: #ff6600;\">[1]&nbsp; &nbsp; <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6130.JPG\" alt=\"Jedlo po tr\u00e9ningu pre rast svalov a regener\u00e1ciu\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co jes\u0165 po tr\u00e9ningu? Strava, nutri\u010dn\u00e9 hodnoty po cvi\u010den\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p>Ak s\u00fa z\u00e1soby glykog\u00e9nu pr\u00e1zdne, telo za\u010dne vylu\u010dova\u0165 <strong>stresov\u00fd horm\u00f3n kortizol<\/strong>, ktor\u00fd m\u00e1 vysoko <strong>katabolick\u00fd \u00fa\u010dinok<\/strong>. Kortizol toti\u017e <strong>po\u017eiera bielkoviny<\/strong> zo svalov\u00e9ho tkaniva a premie\u0148a ich na gluk\u00f3zu. Tento proces sa vol\u00e1 glukoneogen\u00e9za a produkuje gluk\u00f3zu z aminokysel\u00edn v pe\u010deni, \u010doho v\u00fdsledkom je <strong>strata svalstva<\/strong>. <span style=\"color: #ff6600;\">[2] &nbsp;&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p>Pr\u00e1ve preto po tr\u00e9ningu potrebujeme <strong>doplni\u0165 glykog\u00e9n<\/strong>. Najlep\u0161\u00edm sp\u00f4sobom ako na\u010derpa\u0165 z\u00e1soby energie, je prija\u0165 <strong>r\u00fdchlo str\u00e1vite\u013en\u00e9 sac<\/strong>haridy s vysok\u00fdm glykemick\u00fdm indexom. <strong>Glykemick\u00fd index<\/strong> je \u010d\u00edslo, ktor\u00e9 ud\u00e1va, ako r\u00fdchlo strava zvy\u0161uje hladinu cukru v krvi, a t\u00fdm aj hladinu inzul\u00ednu. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inzul\u00edn je vysoko<strong> anabolick\u00fd horm\u00f3n<\/strong>, ktor\u00fd reguluje hladinu cukru v krvi t\u00fdm, \u017ee pren\u00e1\u0161a \u017eiviny (ako je gluk\u00f3za) do svalov. Akon\u00e1hle s\u00fa v\u0161etky <strong>svalov\u00e9 bunky nas\u00fdten\u00e9<\/strong>, telo za\u010dne gluk\u00f3zu uklada\u0165 ako tuk. To znamen\u00e1, \u017ee po\u010das netr\u00e9ningov\u00fdch dn\u00ed, inzul\u00edn sp\u00f4sobuje <strong>ukladanie nechcen\u00e9ho tuku<\/strong>, ale ihne\u010f po tr\u00e9ningu v\u00e1m pom\u00e1ha <strong>r\u00e1s\u0165 a regenerova\u0165<\/strong> svalstvo. Inzul\u00edn teda zabezpe\u010d\u00ed, aby boli va\u0161e z\u00e1soby glykog\u00e9nu doplnen\u00e9 a va\u0161e telo pripraven\u00e9 na \u010fal\u0161\u00ed tr\u00e9ning. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za norm\u00e1lnych okolnost\u00ed je najlep\u0161ie prij\u00edma\u0165 potraviny s n\u00edzkym glykemick\u00fdm indexom <strong>(okolo 55 a ni\u017e\u0161ie)<\/strong>. Ale v \u010dase po tr\u00e9ningu ide o v\u00fdnimku, a preto by prijat\u00e9 sacharidy mali ma\u0165 glykemick\u00fd index <strong>okolo 70 a vy\u0161\u0161ie<\/strong>. Vhodn\u00fdm zdrojom sacharidov po cvi\u010den\u00ed je <a title=\"Maltodextr\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextr\u00edn<\/a> alebo <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3za<\/a>. Obe patria medzi sacharidy, ktor\u00e9 nemus\u00ed telo dlho tr\u00e1vi\u0165, a preto dok\u00e1\u017eu <strong>r\u00fdchlo doplni\u0165 z\u00e1soby glykog\u00e9nu<\/strong>. O <a title=\"S\u00fa sacharidy po tr\u00e9ningu t\u00fdm, \u010do skuto\u010dne potrebujete?\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-po-treningu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">d\u00f4le\u017eitosti sacharidov po tr\u00e9ningu<\/a> sa dozviete viac aj v na\u0161om \u010dl\u00e1nku. <span style=\"color: #ff6600;\">[2] [3]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko sacharidov<\/strong> je v\u0161ak nutn\u00e9 prija\u0165 po tr\u00e9ningu? Vysk\u00fa\u0161ajte si <strong>polovicu denn\u00e9ho pr\u00edjmu sacharidov<\/strong> rozdeli\u0165 do predtr\u00e9ningov\u00e9ho a potr\u00e9ningov\u00e9ho \u0161ejku. Napr\u00edklad, ak je v\u00e1\u0161 denn\u00fd pr\u00edjem sacharidov 300 gramov, dajte si spolu <strong>150 g sacharidov pred aj po tr\u00e9ningu<\/strong> v pomere 1:1, teda <strong>75 g pred aj po cvi\u010den\u00ed.<\/strong> Ak po\u010das tr\u00e9ningu c\u00edtite nedostatok energie, doprajte si <strong>viac sacharidov pred tr\u00e9ningom<\/strong>. Na druhej strane, ak m\u00e1te pri cvi\u010den\u00ed mno\u017estvo energie a <strong>\u00fanava sa dostav\u00ed a\u017e po tr\u00e9ningu<\/strong>, bude pre v\u00e1s v\u00fdhodnej\u0161ie doplni\u0165 viac sacharidov v potr\u00e9ningovom drinku. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37023,53602,58729,91738,91786\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Opravuje po\u0161koden\u00e9 svalov\u00e9 tkaniv\u00e1<\/h3>\n\n\n\n<p>Pri intenz\u00edvnom cvi\u010den\u00ed s\u00fa va\u0161e svaly vystaven\u00e9 mal\u00fdm <strong>po\u0161kodeniam a trhlin\u00e1m<\/strong>, ktor\u00e9 sp\u00f4sobuj\u00fa, \u017ee m\u00e1te po tr\u00e9ningu <strong>svalovicu<\/strong>. \u00dalohou tela je regenerova\u0165 tieto po\u0161kodenia, \u010do sa pozit\u00edvne odr\u00e1\u017ea na <strong>raste svalstva a sily<\/strong>. Pr\u00e1ve preto by ste nemali zab\u00fada\u0165 na \u017eiviny, v\u010faka ktor\u00fdm sa <strong>proces regener\u00e1cie ur\u00fdchli<\/strong> a vy sa m\u00f4\u017eete pln\u00fd s\u00edl vr\u00e1ti\u0165 do posil\u0148ovne. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najd\u00f4le\u017eitej\u0161\u00edm potr\u00e9ningov\u00fdm suplementov pre regener\u00e1ciu a rast svalovej hmoty je <a title=\"Srv\u00e1tkov\u00fd prote\u00edn, Whey protein GymBeam\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>. Je dokonca <strong>lep\u0161\u00ed ako bielkoviny prijat\u00e9 z klasickej stravy<\/strong>, a to hne\u010f z nieko\u013ek\u00fdch d\u00f4vodov <span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>je ve\u013emi r\u00fdchlo str\u00e1vite\u013en\u00fd zdroj bielkov\u00edn, v porovnan\u00ed s in\u00fdmi prote\u00ednmi<\/li>\n\n\n\n<li>obsahuje bohat\u00fd aminokyselinov\u00fd profil a <strong>ve\u013ek\u00fd podiel BCAA<\/strong><\/li>\n\n\n\n<li>m\u00e1 len <strong>minimum tuku<\/strong><\/li>\n\n\n\n<li>vypi\u0165 prote\u00ednov\u00fd \u0161ejk ihne\u010f po tr\u00e9ningu je <strong>r\u00fdchle a praktick\u00e9<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/D_ri_4.jpg\" alt=\"Strava po tr\u00e9ningu, prote\u00edny, sacharidy, BCAA a glutam\u00edn\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Strava po tr\u00e9ningu, prote\u00edny, sacharidy, BCAA a glutam\u00edn\"\/><\/figure>\n<\/div>\n\n\n<p>Ak po cvi\u010den\u00ed skonzumujete d\u00e1vku <a title=\"Srv\u00e1tkov\u00fd prote\u00edn, Whey protein GymBeam\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00e9ho prote\u00ednu<\/a>, m\u00f4\u017eete si by\u0165 ist\u00fd, \u017ee v\u00e1m va\u0161e <strong>svaly po\u010fakuj\u00fa<\/strong>. Odpor\u00fa\u010dame v\u00e1m preto prija\u0165 okolo <strong>0,3 &#8211; 0,5 g srv\u00e1tkov\u00e9ho prote\u00ednu<\/strong> na kilogram telesnej hmotnosti. Viac o d\u00e1vkovan\u00ed srv\u00e1tkov\u00fdch prote\u00ednov sa dozviete <a title=\"Kedy a ko\u013eko prote\u00ednov prija\u0165 pre dosiahnutie maxim\u00e1lnych v\u00fdsledkov?\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">v na\u0161om \u010dl\u00e1nku<\/a>. <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm doplnkom v\u00fd\u017eivy, ktor\u00fd db\u00e1 o <strong>regener\u00e1ciu a r\u00fdchle zotavenie<\/strong> po\u0161koden\u00fdch svalov\u00fdch tkan\u00edv je <a title=\"Glutam\u00edn doplnok v\u00fd\u017eivy GymBeam\" href=\"https:\/\/gymbeam.sk\/43-glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutam\u00edn<\/a>. T\u00e1to aminokyselina z\u00e1rove\u0148 <strong>podporuje imunitn\u00fa funkciu<\/strong> organizmu a vstreb\u00e1vanie sacharidov. Pre\u010do je glutam\u00edn po tr\u00e9ningu d\u00f4le\u017eit\u00fd? Po\u010das fyzickej aktivity sa toti\u017e hladina <strong>glutam\u00ednu v plazme zni\u017euje<\/strong>, preto\u017ee pe\u010de\u0148, obli\u010dky, \u010drev\u00e1 a imunitn\u00fd syst\u00e9m <strong>zvy\u0161uj\u00fa svoj dopyt po glutam\u00edne<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzum\u00e1ciou <a title=\"Glutam\u00edn, GymBeam\" href=\"https:\/\/gymbeam.sk\/43-glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutam\u00ednu<\/a> dopln\u00edte ch\u00fdbaj\u00face z\u00e1soby tejto aminokyseliny a umo\u017en\u00edte spr\u00e1vne fungovanie v\u00e1\u0161ho imunitn\u00e9mu syst\u00e9mu a \u010fal\u0161\u00edm procesom, ktor\u00e9 <strong>z\u00e1visia od glutam\u00ednu<\/strong>. <span style=\"color: #ff6600;\">[6] <\/span>Podpora imunitn\u00e9ho syst\u00e9mu, ktor\u00fa glutam\u00edn zabezpe\u010duje, v\u00e1s nesk\u00f4r <strong>chr\u00e1ni pred chorobami,<\/strong> ktor\u00e9 by v\u00e1s vyradili z tr\u00e9ningov\u00e9ho pl\u00e1nu a ohrozili v\u00e1\u0161 pokrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho, v\u00fdskumy potvrdzuj\u00fa, \u017ee suplement\u00e1cia glutam\u00ednu <strong>zvy\u0161uje ukladanie sacharidov<\/strong> a dop\u013a\u0148anie glykog\u00e9nu. Jednoducho povedan\u00e9, pridanie glutam\u00ednu k sacharidom a srv\u00e1tkov\u00e9mu prote\u00ednu v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 schopnos\u0165 v\u00e1\u0161ho tela <strong>dopravi\u0165 \u017eiviny do svalov<\/strong>. To potom vedie k r\u00fdchlemu zotaveniu a tie\u017e va\u0161im v\u00fdsledkom. Aby ste dosiahli spom\u00ednan\u00e9 \u00fa\u010dinky, mali by ste prija\u0165 <strong>najmenej 10 g <\/strong><a title=\"Glutam\u00edn, GymBeam\" href=\"https:\/\/gymbeam.sk\/43-glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutam\u00ednu<\/a> po tr\u00e9ningu a e\u0161te jednu d\u00e1vku po\u010das d\u0148a. <span style=\"color: #ff6600;\">[3] [7]&nbsp; &nbsp; <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6149.JPG\" alt=\"Jedlo po tr\u00e9ningu pre rast svalov a regener\u00e1ciu\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Jedlo po tr\u00e9ningu pre rast svalov a regener\u00e1ciu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Zvy\u0161uje prote\u00ednov\u00fa synt\u00e9zu vo svaloch<\/h3>\n\n\n\n<p>Posledn\u00e1 a z\u00e1rove\u0148 <strong>najd\u00f4le\u017eitej\u0161ia funkcia potr\u00e9ningovej stravy<\/strong> je zv\u00fd\u0161enie prote\u00ednovej synt\u00e9zy. T\u00fa m\u00e1 na starosti prote\u00edn mTOR, ktor\u00fd v tele funguje ako <strong>sp\u00fa\u0161\u0165a\u010d prote\u00ednovej synt\u00e9zy<\/strong>, a teda aj rastu svalov. MTOR pritom dok\u00e1\u017eu aktivova\u0165 faktory, ako vy\u0161\u0161ia pr\u00edtomnos\u0165 aminokysel\u00edn, <strong>predov\u0161etk\u00fdm leuc\u00ednu<\/strong>, v kombin\u00e1ci\u00ed s cvi\u010den\u00edm a inzul\u00ednom. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto bode sa do n\u00e1\u0161ho potr\u00e9ningov\u00e9ho n\u00e1poja dost\u00e1vaj\u00fa <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>, tri rozvetven\u00e9 aminokyseliny &#8211; leuc\u00edn, izoleuc\u00edn a val\u00edn. Zv\u00fd\u0161en\u00e1 koncentr\u00e1cia <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00ednu<\/a> dok\u00e1\u017ee aktivova\u0165 mTOR, a t\u00fdm ovplyvni\u0165 priebeh <strong>prote\u00ednovej synt\u00e9zy. &nbsp;<\/strong><\/p>\n\n\n\n<p>V\u00e4\u010d\u0161ina doplnkov BCAA preto poskytuje zv\u00fd\u0161en\u00fd podiel leuc\u00ednu, zvy\u010dajne <strong>v pomere 2:1:1<\/strong>. D\u00f4le\u017eit\u00e9 v\u0161ak je, aby ste po tr\u00e9ningu prijali <strong>minim\u00e1lne 2,5 g<\/strong><a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> leuc\u00ednu<\/a> (alebo <strong>5 g BCAA v pomere 2:1:1<\/strong>). Samozrejme, ur\u010dit\u00fd obsah aminokysel\u00edn BCAA n\u00e1jdete aj v <strong>srv\u00e1tkovom prote\u00edne<\/strong>. Zvy\u010dajne ho v\u0161ak <strong>nie je dos\u0165<\/strong> na to, aby pokryl d\u00e1vku leuc\u00ednu potrebn\u00fa na spustenie synt\u00e9zy bielkov\u00edn. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si to teda v\u0161etko zhrnieme, va\u0161a <strong>potr\u00e9ningovka by mala obsahova\u0165<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 % denn\u00e9ho pr\u00edjmu sacharidov z <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zy<\/a> alebo <a title=\"Maltodextr\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextr\u00ednu<\/a><\/li>\n\n\n\n<li><a title=\"Srv\u00e1tkov\u00fd prote\u00edn, Whey protein GymBeam\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a> (0,3 &#8211; 0,5 g na kg hmotnosti)<\/li>\n\n\n\n<li>10 g <a title=\"Glutam\u00edn, GymBeam\" href=\"https:\/\/gymbeam.sk\/43-glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutam\u00ednu<\/a><\/li>\n\n\n\n<li>aspo\u0148 5 g <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> v pomere 2:1:1<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48077732_1946620542126316_2251338611507068928_o.jpg\" alt=\"Suplementy a strava po tr\u00e9ningu\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Suplementy a strava po tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Suplementy_vs_strava\"><\/span>Suplementy vs. strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spom\u00ednan\u00e9 hodnoty dok\u00e1\u017eete prija\u0165 bu\u010f <strong>formou suplementov, alebo klasickej stravy<\/strong>. Doplnky v\u00fd\u017eivy v\u0161ak m\u00f4\u017eu by\u0165 <strong>v\u00fdhodnej\u0161ie<\/strong>, preto\u017ee <span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sa r\u00fdchlej\u0161ie vstreb\u00e1vaj\u00fa<\/li>\n\n\n\n<li>s\u00fa \u013eahko str\u00e1vite\u013en\u00e9<\/li>\n\n\n\n<li>dok\u00e1\u017eete nimi doplni\u0165 presn\u00e9 mno\u017estvo \u017eiv\u00edn, ktor\u00e9 potrebujete<\/li>\n\n\n\n<li>s\u00fa praktick\u00e9 na pr\u00edpravu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by ste sa v\u0161ak predsa len rozhodli pre klasick\u00fa stravu, za zdroj <strong>potr\u00e9ningov\u00fdch sacharidov<\/strong> si vyberte <span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sladk\u00e9 zemiaky (bat\u00e1ty)<\/li>\n\n\n\n<li>quinou<\/li>\n\n\n\n<li>ovocie &#8211; anan\u00e1s, lesn\u00e9 plody, ban\u00e1n, kiwi<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017eu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a><\/li>\n\n\n\n<li>tmavozelen\u00fa zeleninu<\/li>\n\n\n\n<li>celozrnn\u00fd chlieb<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931193062.jpg\" alt=\"Jedlo po tr\u00e9ningu pre rast svalov a regener\u00e1ciu\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Jedlo po tr\u00e9ningu pre rast svalov a regener\u00e1ciu\"\/><\/figure>\n<\/div>\n\n\n<p><strong><a href=\"https:\/\/gymbeam.sk\/3-proteiny\" class=\"ek-link\">Prote\u00edny<\/a> a <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" class=\"ek-link\">BCAA<\/a><\/strong> potrebn\u00e9 na regener\u00e1ciu svalstva dok\u00e1\u017eete prija\u0165 zo zdrojov, ako s\u00fa <span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vaj\u00ed\u010dka<\/li>\n\n\n\n<li>gr\u00e9cky jogurt<\/li>\n\n\n\n<li>cottage cheese<\/li>\n\n\n\n<li>losos<\/li>\n\n\n\n<li>kuracie prsia<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniak<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_najlepsich_jedal_po_treningu\"><\/span>5 najlep\u0161\u00edch jed\u00e1l po tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak vy\u0161\u0161ie uveden\u00e9 potraviny<strong> pretav\u00edme do kulin\u00e1rskych \u0161pecial\u00edt,<\/strong> pon\u00faka sa n\u00e1m mno\u017estvo chutn\u00fdch vari\u00e1ci\u00ed. My sme si pre v\u00e1s pripravili <strong>5 rozli\u010dn\u00fdch jed\u00e1l<\/strong>, v\u010faka ktor\u00fdm dosiahnete optim\u00e1lny pr\u00edjem bielkov\u00edn, sacharidov a aminokysel\u00edn po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7183_1.JPG\" alt=\"Jedlo po tr\u00e9ningu - stravovanie, prote\u00edny, quinoa, kuracie prsia\" title=\"Jedlo po tr\u00e9ningu - stravovanie, prote\u00edny, quinoa, kuracie prsia\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">1. Kuracie k\u00fasky v BBQ om\u00e1\u010dke s quinoa \u0161al\u00e1tom<\/h3>\n\n\n\n<p>Tento fitness recept je pln\u00fd surov\u00edn <strong>bohat\u00fdch na <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" class=\"ek-link\">prote\u00edny<\/a><\/strong>. Sta\u010d\u00ed nakr\u00e1ja\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie <\/a>prsia na kocky a necha\u0165 ich p\u00e1r hod\u00edn odle\u017ea\u0165 v<a title=\"Bezkalorick\u00e1 om\u00e1\u010dka BBQ sauce\" href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> bezkalorickej BBQ sauce<\/a>. N\u00e1sledne <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie <\/a>k\u00fasky <strong>upe\u010diete na panvici<\/strong> s tro\u0161kou olivov\u00e9ho oleja. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">Quinoa <\/a>\u0161al\u00e1t si priprav\u00edte zmie\u0161an\u00edm uvarenej quiony s anan\u00e1som, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1tom <\/a>a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u orie\u0161kami<\/a>. Toto chutn\u00e9 potr\u00e9ningov\u00e9 jedlo v\u00e1m poskytne potrebn\u00e9 <strong>\u017eiviny po cvi\u010den\u00ed<\/strong> a zas\u00fdti v\u00e1s na dlh\u00fa dobu. Cel\u00fd <a title=\"Fitness recept: Kuracie barbeque so \u0161al\u00e1tom z quinoy a anan\u00e1su\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-barbeque-so-salatom-z-quinoy-a-ananasu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitness recept tu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Prote\u00ednov\u00e1 pizza<\/h3>\n\n\n\n<p>Prote\u00ednov\u00e1 pizza je vhodn\u00fdm potr\u00e9ningov\u00fdm jedlom pre v\u0161etk\u00fdch, ktor\u00ed hne\u010f ako polo\u017eia \u010dinky, <strong>dostan\u00fa chu\u0165 na nie\u010do \u201cnezdrav\u00e9\u201d<\/strong>. Prote\u00ednov\u00e1 pizza, sa v\u0161ak od klasickej pizze l\u00ed\u0161i <strong>mno\u017estvom bielkov\u00edn<\/strong>, ktor\u00e9 pon\u00faka. Navy\u0161e, ak si na \u0148u d\u00e1te <strong>zdrav\u00e9 suroviny,<\/strong> ako bazalku, kvalitn\u00fa \u0161unku, mozzarellu a kukuricu, dosiahnete vyv\u00e1\u017een\u00fd pomer surov\u00edn a budete ju m\u00f4c\u0165 zjes\u0165 cel\u00fa na jedno posedenie. Postup pr\u00edpravy <a title=\"Fitness recept: Dom\u00e1ca prote\u00ednov\u00e1 pizza so \u0161unkou, kukuricou a olivami\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaca-proteinova-pizza-so-sunkou-kukuricou-a-olivami\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednovej pizze tu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Slan\u00e9 palacinky so \u0161pen\u00e1tom, lososom a vaj\u00ed\u010dkom<\/h3>\n\n\n\n<p><strong>Slan\u00e9 prote\u00ednov\u00e9 <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Palacinky\/\" class=\"ek-link\"><strong>palacinky<\/strong> <\/a>si priprav\u00edte pomocou v\u00e1\u0161ho prote\u00ednu, celozrnnej m\u00faky, vaj\u00ed\u010dka, mlieka a korenia. Ak ich ozdob\u00edte <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">lososom <\/a>a volsk\u00fdm okom<\/strong>, zabezpe\u010d\u00edte si tak zv\u00fd\u0161en\u00fd pr\u00edjem <strong>bielkov\u00edn<\/strong> a z\u00e1rove\u0148 zdrav\u00fdch tukov. \u0160pen\u00e1t v\u00e1m <strong>dod\u00e1 <a href=\"https:\/\/gymbeam.sk\/vapnik\" class=\"ek-link\">v\u00e1pnik<\/a>, <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a> a <a href=\"https:\/\/gymbeam.sk\/zinok\" class=\"ek-link\">zinok<\/a><\/strong> a cesnak<strong> podpor\u00ed imunitu<\/strong>. Navy\u0161e, t\u00e1to kombin\u00e1cia chut\u00ed \u00fa\u017easne. Ak si chcete pripravi\u0165 slan\u00e9 prote\u00ednov\u00e9 palacinky, <a title=\"Fitness recept: Slan\u00e9 prote\u00ednov\u00e9 palacinky plnen\u00e9 \u0161pen\u00e1tom, lososom a volsk\u00fdm okom\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slana-proteinova-palacinka-plnena-spenatom-lososom-a-volskym-okom\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">postup n\u00e1jdete tu<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Bat\u00e1ty s curry om\u00e1\u010dkou, brokolicou a ke\u0161u<\/h3>\n\n\n\n<p>Bat\u00e1ty sa daj\u00fa pripravi\u0165 na <strong>tis\u00edce sp\u00f4sobov.<\/strong> My sme vybrali jeden fitness <strong>recept pre vegetari\u00e1nov<\/strong>. Potrebujete len sladk\u00e9 zemiaky, brokolicu, \u010derven\u00fa papriku, stonkov\u00fd zeler,&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u orie\u0161ky<\/a>&nbsp;a na ozdobu vaj\u00ed\u010dko. Postup je jednoduch\u00fd, sta\u010d\u00ed <strong>uvari\u0165 bat\u00e1ty<\/strong> v slanej vode a potom k nim prida\u0165 uvaren\u00fa brokolicu, papriku, zeler a ke\u0161u orie\u0161ky. Na ochutenie sa v\u00fdborne hod\u00ed koriander, kajansk\u00e9 korenie a na\u0161a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zero-omacka-kari-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkalorick\u00e1 curry om\u00e1\u010dka<\/a>. Dobr\u00fa chu\u0165. <span style=\"color: #ff6600;\">[11]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637817034.jpg\" alt=\"Jedlo po treningu - bat\u00e1ty s brokolicou, ke\u0161u a curry om\u00e1\u010dkou\" style=\"width:843px;height:619px\" width=\"843\" height=\"619\" title=\"Jedlo po treningu - bat\u00e1ty s brokolicou, ke\u0161u a curry om\u00e1\u010dkou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Sendvi\u010d s avok\u00e1dom a feta syrom<\/h3>\n\n\n\n<p>Ak chcete nie\u010do r\u00fdchle, \u010do <strong>nemus\u00edte dlho pripravova\u0165<\/strong>, tento recept je pre v\u00e1s to prav\u00e9. Do malej misky dajte <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Feta-syr\/\" class=\"ek-link\">syr feta<\/a><\/strong>, trochu <strong>citr\u00f3novej \u0161\u0165avy a korenie<\/strong>. Suroviny potom roztla\u010dte vidli\u010dkou na ka\u0161u. N\u00e1sledne na pl\u00e1tok <strong>celozrnn\u00e9ho chleba<\/strong> natrite avok\u00e1dov\u00fa zmes a prikryte ho \u010fal\u0161\u00edm pl\u00e1tkom. Takto pripraven\u00fd sendvi\u010d vlo\u017ete <strong>na p\u00e1r min\u00fat do toastova\u010da<\/strong> a m\u00f4\u017eete pod\u00e1va\u0165. <span style=\"color: #ff6600;\">&nbsp;[11] [12]&nbsp; &nbsp; <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-925354318.jpg\" alt=\"Sendvi\u010d s avok\u00e1dom, feta syrom ako jedlo po tr\u00e9ningu\" style=\"width:843px;height:593px\" width=\"843\" height=\"593\" title=\"Sendvi\u010d s avok\u00e1dom, feta syrom ako jedlo po tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<p>Ver\u00edme, \u017ee sme v\u00e1m <strong>poradili s v\u00fdberom potr\u00e9ningovej stravy<\/strong> alebo suplementov. Nap\u00ed\u0161te n\u00e1m, \u010do zvyknete jes\u0165 po cvi\u010den\u00ed, a <strong>ak\u00e9 suplementy<\/strong> patria do v\u00e1\u0161ho potr\u00e9ningov\u00e9ho drinku. V pr\u00edpade, \u017ee v\u00e1m \u010dl\u00e1nok priniesol nov\u00e9 inform\u00e1cie z oblasti fitness a v\u00fd\u017eivy, <strong>pode\u013ete sa o\u0148 zdie\u013ean\u00edm.&nbsp;&nbsp;<\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u010co jes\u0165 po tr\u00e9ningu? Vysk\u00fa\u0161ajte 5 najlep\u0161\u00edch fitness receptov na doplnenie \u017eiv\u00edn, ako bielkoviny, sacharidy a BCAA, ktor\u00e9 podporuj\u00fa regener\u00e1ciu a rast svalstva.<\/p>\n","protected":false},"author":25,"featured_media":109386,"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":[6095,6055,9127,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-260386","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-fitness-recept","9":"tag-strava","10":"tag-vajicka","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 najlep\u0161\u00edch fitness receptov na doplnenie \u017eiv\u00edn po tr\u00e9ningu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co jes\u0165 po tr\u00e9ningu? 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