{"id":261024,"date":"2019-04-10T06:29:00","date_gmt":"2019-04-10T04:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261024"},"modified":"2023-07-26T15:31:42","modified_gmt":"2023-07-26T13:31:42","slug":"co-jest-na-ranajky-pred-treningom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-jest-na-ranajky-pred-treningom\/","title":{"rendered":"20 tipov ra\u0148ajok, ktor\u00e9 m\u00f4\u017eete jes\u0165 pred tr\u00e9ningom"},"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\/co-jest-na-ranajky-pred-treningom\/#Ranajky_pred_treningom_%E2%80%93_ano_alebo_nie\" title=\"Ra\u0148ajky pred tr\u00e9ningom &#8211; \u00e1no alebo nie?\">Ra\u0148ajky pred tr\u00e9ningom &#8211; \u00e1no alebo nie?<\/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\/co-jest-na-ranajky-pred-treningom\/#Ako_vybrat_jedlo_pred_treningom\" title=\"Ako vybra\u0165 jedlo pred tr\u00e9ningom?\">Ako vybra\u0165 jedlo pred tr\u00e9ningom?<\/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\/co-jest-na-ranajky-pred-treningom\/#Nutricne_zlozenie_stravy_pred_rannym_treningom\" title=\"Nutri\u010dn\u00e9 zlo\u017eenie stravy pred rann\u00fdm tr\u00e9ningom\">Nutri\u010dn\u00e9 zlo\u017eenie stravy pred rann\u00fdm tr\u00e9ningom<\/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\/co-jest-na-ranajky-pred-treningom\/#20_tipov_co_jest_pred_treningom_ak_cvicite_rano\" title=\"20 tipov, \u010do jes\u0165 pred tr\u00e9ningom, ak cvi\u010d\u00edte r\u00e1no\">20 tipov, \u010do jes\u0165 pred tr\u00e9ningom, ak cvi\u010d\u00edte r\u00e1no<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-na-ranajky-pred-treningom\/#Vhodne_suplementy_pred_rannym_treningom\" title=\"Vhodn\u00e9 suplementy pred rann\u00fdm tr\u00e9ningom\">Vhodn\u00e9 suplementy pred rann\u00fdm tr\u00e9ningom<\/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\/co-jest-na-ranajky-pred-treningom\/#Pitny_rezim_je_rovnako_dolezity_ako_strava\" title=\"Pitn\u00fd re\u017eim je rovnako d\u00f4le\u017eit\u00fd ako strava\">Pitn\u00fd re\u017eim je rovnako d\u00f4le\u017eit\u00fd ako strava<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aj vy sa rad\u00edte k \u013eu\u010fom, ktor\u00ed <strong>absolvuj\u00fa tr\u00e9ning r\u00e1no<\/strong>, aby mali <strong>poobede dostatok \u010dasu<\/strong> na \u010fal\u0161ie aktivity? Tie\u017e si ako prv\u00e9 po vstan\u00ed z postele <strong>oble\u010diete leg\u00edny a zavia\u017eete tenisky<\/strong>? V tom pr\u00edpade je tento <strong>\u010dl\u00e1nok pre v\u00e1s to prav\u00e9<\/strong>. Dozviete sa v \u0148om, \u010di s\u00fa ra\u0148ajky pred rann\u00fdm tr\u00e9ningom nevyhnutn\u00e9, a \u010do na <strong>stravu pred cvi\u010den\u00edm<\/strong> hovoria odborn\u00edci. Prezrad\u00edme aj to, \u010do by malo obsahova\u0165 jedlo pred tr\u00e9ningom a ak\u00e9 <strong>suplementy v\u00e1s nakopn\u00fa energiou<\/strong> a podstatn\u00fdmi \u017eivinami. Pribal\u00edme aj p\u00e1r tipov, ako m\u00f4\u017eu va\u0161e <strong>predtr\u00e9ningov\u00e9 ra\u0148ajky<\/strong> vyzera\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ranajky_pred_treningom_%E2%80%93_ano_alebo_nie\"><\/span>Ra\u0148ajky pred tr\u00e9ningom &#8211; \u00e1no alebo nie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1va sa v\u00e1m, \u017ee pred cvi\u010den\u00edm <strong>nem\u00f4\u017eete ni\u010d zjes\u0165?<\/strong> Ver\u00edme, \u017ee jedenie v skor\u00fdch rann\u00fdch hodin\u00e1ch pre v\u00e1s m\u00f4\u017ee by\u0165 dokonca <strong>nepr\u00edjemn\u00e9.<\/strong> Rada odborn\u00edkov na stravu a fitness je nasledovn\u00e1, ak nie ste skoro r\u00e1no hladn\u00ed a pritom m\u00e1te energiu, <strong>nemali by ste sa n\u00fati\u0165 jes\u0165<\/strong> pred tr\u00e9ningom. Aj ke\u010f, st\u00e1le plat\u00ed, \u017ee odborn\u00edci <strong>odpor\u00fa\u010daj\u00fa ra\u0148ajkova\u0165 pred cvi\u010den\u00edm<\/strong>. Pokia\u013e ale r\u00e1no c\u00edtite \u00fanavu, je <strong>nevyhnutn\u00e9 zvoli\u0165 spr\u00e1vnu stravu<\/strong>. <span style=\"color: #ff6600;\">[1]&nbsp; <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-952025532.jpg\" alt=\"\u010co jes\u0165, ak cvi\u010d\u00edte r\u00e1no \" width=\"843\" height=\"562\" title=\"\u010co jes\u0165, ak cvi\u010d\u00edte r\u00e1no \"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>&nbsp;<\/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=\"49777,5951,6086,7471,28621,8565,46228,30539,6627\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vybrat_jedlo_pred_treningom\"><\/span>Ako vybra\u0165 jedlo pred tr\u00e9ningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri v\u00fdbere <strong>skor\u00fdch ra\u0148ajok<\/strong> je d\u00f4le\u017eit\u00e9 zamyslie\u0165 sa nad t\u00fdm, <strong>ko\u013eko \u010dasu m\u00e1te na tr\u00e1venie jedla.<\/strong> Vo v\u0161eobecnosti plat\u00ed, \u017ee by ste sa mali najes\u0165 aspo\u0148 <strong>90 min\u00fat pred tr\u00e9ningom<\/strong>. Ale, ak vst\u00e1vate ve\u013emi skoro, ur\u010dite sa v\u00e1m <strong>nechce privsta\u0165 si<\/strong> e\u0161te o 90 min\u00fat sk\u00f4r len preto, aby ste sa najedli. Je to v poriadku, existuje toti\u017e mno\u017estvo <strong>r\u00fdchlo str\u00e1vite\u013en\u00fdch ra\u0148ajok<\/strong>, ktor\u00e9 si m\u00f4\u017eete da\u0165 aj bez toho, aby ste si museli privsta\u0165. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdber jedla pred tr\u00e9ningom <strong>z\u00e1vis\u00ed aj od aktivity,<\/strong> ak\u00fa sa rozhodnete vykon\u00e1va\u0165. Fyzick\u00e1 aktivita s ni\u017e\u0161ou intenzitou si nevy\u017eaduje tak s\u00fdte ra\u0148ajky, ako silov\u00e9 \u0161porty. <strong>\u0160portov\u00e9 aktivity,<\/strong> ako kardio (beh, bicyklovanie, pl\u00e1vanie) alebo silov\u00fd tr\u00e9ning \u010di cvi\u010denie s vysok\u00fdm mno\u017estvom opakovan\u00ed, ako gymnastika alebo bojov\u00e9 umenie, si <strong>vy\u017eaduj\u00fa dostato\u010dn\u00e9 palivo<\/strong> vo forme stravy. Ak toti\u017e nem\u00e1te energiu, va\u0161e telo bude reagova\u0165 pomal\u0161ie alebo <strong>sk\u00f4r poc\u00edtite \u00fanavu<\/strong>. Je dokonca mo\u017en\u00e9, \u017ee <strong>nebudete vl\u00e1da\u0165 cvi\u010di\u0165<\/strong> tak dlho alebo r\u00fdchlo ako obvykle.<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Telo jednoducho potrebuje \u017eiviny.<\/strong> Potrebuje zdroj energie, palivo, ktor\u00e9 v\u00e1s bude hna\u0165 za lep\u0161\u00edm v\u00fdkonom. Ak nem\u00e1te ve\u013ea \u010dasu na tr\u00e1venie, <strong>sk\u00faste len zmen\u0161i\u0165 porciu jedla<\/strong>, ktor\u00fa konzumujete pravidelne. Napr\u00edklad, ak zvyknete ra\u0148ajkova\u0165 gr\u00e9cky jogurt s ban\u00e1nom a orie\u0161kov\u00fdm maslom, dajte si pred rann\u00fdm tr\u00e9ningom len biely jogurt. Ako by malo vyzera\u0165 <strong>ide\u00e1lne zlo\u017eenie va\u0161ich ra\u0148ajok<\/strong> si vysvetl\u00edme na nasleduj\u00facich riadkoch.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/54364877_2078558792265823_2024808966730547200_n.jpg\" alt=\"Ako vybra\u0165 jedlo pred tr\u00e9ningom, ak cvi\u010d\u00edte r\u00e1no?\" width=\"843\" height=\"843\" title=\"Ako vybra\u0165 jedlo pred tr\u00e9ningom, ak cvi\u010d\u00edte r\u00e1no?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nutricne_zlozenie_stravy_pred_rannym_treningom\"><\/span>Nutri\u010dn\u00e9 zlo\u017eenie stravy pred rann\u00fdm tr\u00e9ningom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odhadn\u00fa\u0165 <strong>spr\u00e1vnu porciu ra\u0148ajok<\/strong> m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9. <strong>Ak toho zjete pr\u00edli\u0161 ve\u013ea,<\/strong> v\u00e1\u0161 \u017eal\u00fadok v\u00e1m to d\u00e1 najavo po\u010das tr\u00e9ningu. Na druhej strane, <strong>ak zjete pr\u00edli\u0161 m\u00e1lo stravy<\/strong>, ohroz\u00edte svoj v\u00fdkon a nebudete vl\u00e1da\u0165 tr\u00e9nova\u0165 naplno. <span style=\"color: #ff6600;\">[3]<\/span> \u010co by teda mali va\u0161e ra\u0148ajky pred tr\u00e9ningom obsahova\u0165?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/51795587_2033662366755466_7390520014874345472_n.jpg\" alt=\"Ako vybra\u0165 jedlo pred tr\u00e9ningom, ak cvi\u010d\u00edte r\u00e1no?\" title=\"Ako vybra\u0165 jedlo pred tr\u00e9ningom, ak cvi\u010d\u00edte r\u00e1no?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Prote\u00edny<\/h3>\n\n\n\n<p>Va\u0161ou prvou vo\u013ebou by mali by\u0165 <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00edny<\/a>.<strong> Pre\u010do?<\/strong> U\u017e tri hodiny po konzum\u00e1ci\u00ed jedla bohat\u00e9ho na prote\u00edny sa telo dost\u00e1va do <strong>negat\u00edvneho vyv\u00e1\u017eenia biekov\u00edn.<\/strong> To znamen\u00e1, \u017ee po 8-hodinovom sp\u00e1nku je va\u0161e telo <strong>vystaven\u00e9 katabolizmu.<\/strong> Prevencia tohto stavu je jednoduch\u00e1. Sta\u010d\u00ed doplni\u0165 bielkoviny spolu s aminokyselinami <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, ktor\u00e9 priamo podnecuj\u00fa <strong>budovanie svalov<\/strong> a pom\u00e1haj\u00fa s regener\u00e1ciou svalovej hmoty. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vhodn\u00fd je <strong>ak\u00fdko\u013evek zdroj bielkov\u00edn<\/strong>, ako vaje\u010dn\u00e9 bielka, kuracie prsia alebo gr\u00e9cky jogurt. Ak chcete nie\u010do<strong> \u013eah\u0161ie a r\u00fdchlo vstrebate\u013en\u00e9<\/strong>, siahnite po <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\u00e1tkovom prote\u00edne<\/a> alebo suplemente <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, aby ste <strong>minimalizovali riziko \u017eal\u00fado\u010dn\u00fdch probl\u00e9mov<\/strong> po\u010das tr\u00e9ningu. Bez oh\u013eadu na zdroj prote\u00ednov, v\u0161ak myslite na to, aby ste prijali aspo\u0148 2 &#8211; 3 g <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>. Leuc\u00edn je esenci\u00e1lna aminokyselina, ktor\u00e1 je <strong>s\u00fa\u010das\u0165ou BCAA,<\/strong> a je zodpovedn\u00e1 za rast svalovej hmoty.<span style=\"color: #ff6600;\"> [4]<\/span> Viac o leuc\u00edne a jeho efekt\u00edvnom vyu\u017eit\u00ed sa dozviete aj <a title=\"Leuc\u00edn a jeho efekt\u00edvne vyu\u017eitie pre rast svalov a regener\u00e1ciu\" href=\"https:\/\/gymbeam.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">v na\u0161om blogu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Sacharidy<\/h3>\n\n\n\n<p>Sacharidy s\u00fa pre va\u0161e svaly <strong>prim\u00e1rnym zdrojom energie<\/strong>, preto by nemali ch\u00fdba\u0165 ani vo va\u0161ich ra\u0148ajk\u00e1ch pred tr\u00e9ningom. Sacharidy sa toti\u017e <strong>\u0161tiepia na gluk\u00f3zu<\/strong>, z ktorej potom va\u0161e svaly aj mozog \u010derpaj\u00fa energiu.<\/p>\n\n\n\n<p>Sacharidy, ktor\u00e9 telo okam\u017eite nevyu\u017eije ako palivo, uskladn\u00ed v pe\u010deni alebo svaloch <strong>formou glykog\u00e9nu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Cez noc sa <strong>glykog\u00e9n v pe\u010deni vy\u010derp\u00e1<\/strong>, preto\u017ee ho vyu\u017e\u00edva mozog a centr\u00e1lny nervov\u00fd syst\u00e9m na udr\u017eiavanie z\u00e1kladn\u00fdch funkci\u00ed tela po\u010das sp\u00e1nku. Preto je d\u00f4le\u017eit\u00e9 <strong>r\u00e1no doplni\u0165 z\u00e1soby energie.<\/strong> Glykog\u00e9n v pe\u010deni je toti\u017e hlavn\u00fdm zdrojom energie aj pri tr\u00e9ningu s n\u00edzkou intenzitou. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale pozor, <strong>sacharidy b\u00fdvaj\u00fa zradn\u00e9<\/strong>. Za\u010da\u0165 tr\u00e9ning bez nich m\u00f4\u017ee vies\u0165 k <strong>pred\u010dasnej \u00fanave<\/strong> a mizern\u00e9mu v\u00fdkonu. Na druhej strane, ak ich zjete pr\u00edli\u0161 ve\u013ea, alebo dopln\u00edte nespr\u00e1vny typ sacharidov, m\u00f4\u017eete <strong>spomali\u0165 a sabotova\u0165 svoj v\u00fdkon. <\/strong><\/p>\n\n\n\n<p>Aby ste maximalizovali dostupn\u00fa energiu a minimalizovali \u017eal\u00fado\u010dn\u00e9 probl\u00e9my po\u010das tr\u00e9ningu, zvo\u013ete <strong>jedlo s n\u00edzkym obsahom vl\u00e1kniny<\/strong> pln\u00e9 r\u00fdchlo rozpustn\u00fdch sacharidov. Vhodn\u00e9 s\u00fa ry\u017eov\u00e9 kol\u00e1\u010de, su\u0161en\u00e9 ovocie alebo ban\u00e1n. Vysk\u00fa\u0161ajte si zmie\u0161a\u0165 prote\u00edn alebo BCAA s <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zou<\/a> a takto <strong>namixovan\u00fd drink<\/strong> pop\u00edja\u0165 aj po\u010das tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Vyhnite sa tukom<\/h3>\n\n\n\n<p>R\u00e1no v\u00e1s s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou<strong> tla\u010d\u00ed \u010das<\/strong>, preto jedlo s vysok\u00fdm obsahom tuku nie je dobr\u00e1 vo\u013eba. <strong>Tuky toti\u017e spoma\u013euj\u00fa tr\u00e1venie<\/strong>, a preto by ste si ich mali odlo\u017ei\u0165 na nesk\u00f4r.<\/p>\n\n\n\n<p>Odborn\u00edci preto odpor\u00fa\u010daj\u00fa dodr\u017eiava\u0165 nasleduj\u00faci <strong>pomer jednotliv\u00fdch \u017eiv\u00edn.<\/strong> Rozhoduj\u00face faktory s\u00fa <strong>\u010das<\/strong>, kedy konzumujete jedlo pred cvi\u010den\u00edm, a tie\u017e <strong>typ tr\u00e9ningu. <\/strong><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p>Pri <strong>rannom kardio cvi\u010den\u00ed<\/strong> je vhodn\u00e9 konzumova\u0165 <span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>30 min\u00fat pred tr\u00e9ningom<\/strong> &#8211; 30 gramov sacharidov, minimum bielkov\u00edn<\/li><li><strong>60 min\u00fat pred tr\u00e9ningom<\/strong> &#8211; 60 &#8211; 70 g sacharidov, 5 &#8211; 10 g bielkov\u00edn<\/li><li><strong>120 min\u00fat pred tr\u00e9ningom<\/strong> &#8211; 120 &#8211; 140 g sacharidov, 15 &#8211; 25 g prote\u00ednu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri rannom <strong>silovom alebo odporovom tr\u00e9ningu<\/strong> odpor\u00fa\u010dame jes\u0165 aspo\u0148 <strong>60 min\u00fat<\/strong> pred n\u00e1v\u0161tevou posil\u0148ovne, a to <strong>30 &#8211; 40 g sacharidov a 10 &#8211; 20 g prote\u00ednov.<\/strong> <span style=\"color: #ff6600;\">[2] <\/span>Ako tieto nutri\u010dn\u00e9 hodnoty vyzeraj\u00fa v praxii?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-912871246.jpg\" alt=\"\u010co jes\u0165, ak cvi\u010d\u00edte r\u00e1no \" width=\"843\" height=\"562\" title=\"\u010co jes\u0165, ak cvi\u010d\u00edte r\u00e1no \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_tipov_co_jest_pred_treningom_ak_cvicite_rano\"><\/span>20 tipov, \u010do jes\u0165 pred tr\u00e9ningom, ak cvi\u010d\u00edte r\u00e1no<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme v\u00e1m u\u013eah\u010dili v\u00fdber nutri\u010dne ide\u00e1lneho jedla pred tr\u00e9ningom, pripravili sme pre v\u00e1s <strong>p\u00e1r tipov jed\u00e1l,<\/strong> ktor\u00e9 si m\u00f4\u017eete dopria\u0165 ako skor\u00e9 ra\u0148ajky. Jednotliv\u00e9 typy jed\u00e1l sme rozdelili na <strong>3 kateg\u00f3rie,<\/strong> pod\u013ea toho, ko\u013eko min\u00fat pred tr\u00e9ningom ich m\u00f4\u017eete zjes\u0165.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>30 min\u00fat pred kardio tr\u00e9ningom<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednov\u00fd shake<\/a> alebo BCAA energy drink<\/li><li>cel\u00fd ban\u00e1n alebo dva men\u0161ie k\u00fasky ovocia<\/li><li>krajec chleba s polievkovou ly\u017eicou d\u017eemu<\/li><li>\u00bc \u0161\u00e1lky su\u0161en\u00e9ho ovocia<\/li><li>poh\u00e1r 100 % ovocnej \u0161\u0165avy<\/li><\/ul>\n\n\n\n<div style=\"height:61px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>30 &#8211; 60 min\u00fat pred silov\u00fdm a odporov\u00fdm tr\u00e9ningom<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednov\u00fd shake<\/a> alebo BCAA energy drink<\/li><li>\u00be \u0161\u00e1lky gr\u00e9ckeho jogurtu s \u00bc \u0161\u00e1lky <a aria-label=\"granoly (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granoly<\/a><\/li><li>p\u00e1r pl\u00e1tkov kvalitnej \u0161unky s vysok\u00fdm obsahom m\u00e4sa na krajci chleba alebo tortille s n\u00edzkym obsahom vl\u00e1kniny<\/li><li>\u00bc hrn\u010deka <a title=\"Orechy a semienka - GymBeam\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mixu orie\u0161kov<\/a> a su\u0161en\u00e9ho ovocia<\/li><li>jeden pe\u010den\u00fd bat\u00e1t spolu s <a title=\"Orie\u0161kov\u00e9 masl\u00e1 - Gymbeam\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">orie\u0161kov\u00fdm maslom<\/a> alebo gr\u00e9ckym jogurtom<\/li><li>smoothie z mlieka alebo mand\u013eov\u00e9ho mlieka s odmerkou <a title=\"Prote\u00edny a doplnky v\u00fd\u017eivy GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednu<\/a> a mrazen\u00e9ho ovocia<\/li><li>ry\u017eov\u00fd kol\u00e1\u010d s prote\u00ednovou polevou, ktor\u00fa vytvor\u00edte zmie\u0161an\u00edm <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednu<\/a> s tro\u0161kou vody<\/li><li>vaje\u010dn\u00e9 bielky s mal\u00fdm k\u00faskom chleba alebo toastu<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>60 min\u00fat pred kardio tr\u00e9ningom<\/strong><span style=\"color: #ff6600;\"> [1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>toast s <a title=\"Orie\u0161kov\u00e9 masl\u00e1 - Gymbeam\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ara\u0161idov\u00fdm maslom<\/a> a d\u017eemom a jednu \u0161\u00e1lku hrozienok alebo in\u00e9ho ovocia<\/li><li>jeden hrn\u010dek cere\u00e1li\u00ed s n\u00edzkym obsahom vl\u00e1kniny zaliaty 100 ml mlieka a jeden ban\u00e1n<\/li><li>\u00be \u0161\u00e1lky jogurtu spolu s jedn\u00fdm v\u00e4\u010d\u0161\u00edm ban\u00e1nom<\/li><li>vaj\u00ed\u010dko varen\u00e9 na tvrdo a polovica toastu<\/li><li>\u00bd \u0161\u00e1lky ovsen\u00fdch vlo\u010diek s ovoc\u00edm<\/li><li>2 celozrnn\u00e9 wafle s 2 PL <a title=\"Ag\u00e1ve sirup - Gymbeam\" href=\"https:\/\/gymbeam.sk\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ag\u00e1ve sirupu<\/a> a d\u017eemu<\/li><li>jeden pracl\u00edk alebo grahamov\u00e9 krekry s <a title=\"Orie\u0161kov\u00e9 masl\u00e1 - Gymbeam\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">orie\u0161kov\u00fdm maslom<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/49813530_1999478360173867_9169269218590326784_o.jpg\" alt=\"\u010co jes\u0165 60 min\u00fat pred kardio tr\u00e9ningom\" title=\"\u010co jes\u0165 60 min\u00fat pred kardio tr\u00e9ningom\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vhodne_suplementy_pred_rannym_treningom\"><\/span>Vhodn\u00e9 suplementy pred rann\u00fdm tr\u00e9ningom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doplni\u0165 prospe\u0161n\u00e9 l\u00e1tky r\u00fdchlo a takmer bez pr\u00edpravy v\u00e1m umo\u017e\u0148uj\u00fa <strong>doplnky v\u00fd\u017eivy<\/strong>. Ich v\u00fdhodou je, \u017ee v\u00e1m <strong>poskytn\u00fa d\u00f4le\u017eit\u00e9 \u017eiviny<\/strong>, ale nebud\u00fa v\u00e1s po\u010das tr\u00e9ningu \u0165a\u017ei\u0165 v \u017eal\u00fadku. Navy\u0161e, sta\u010d\u00ed ich <strong>rozmixova\u0165 a pi\u0165<\/strong> ich m\u00f4\u017eete aj po ceste na rann\u00fd tr\u00e9ning. <strong>U\u0161etria v\u00e1m \u010das,<\/strong> ktor\u00fd m\u00f4\u017eete vyu\u017ei\u0165 na spanie.<\/p>\n\n\n\n<p>Medzi najvhodnej\u0161ie<strong> doplnky v\u00fd\u017eivy pred rann\u00fdm tr\u00e9ningom<\/strong> patria u\u017e spom\u00ednan\u00e9 <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> a <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> s <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zou<\/a>. T\u00e1to kombin\u00e1cia v\u00e1m poskytne v\u0161etko, \u010do va\u0161e telo potrebuje na <strong>na\u0161tartovanie procesov. <\/strong><span style=\"color: #ff6600;\">[7]&nbsp; &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>Z r\u00e1na v\u00e1s m\u00f4\u017eu nakopn\u00fa\u0165 aj <strong>stimula\u010dn\u00e9 l\u00e1tky<\/strong>, ako <a title=\"Kofe\u00edin ako doplnok v\u00fd\u017eivy, GymBeam\" href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kofe\u00edn<\/a> alebo <a title=\"Zelen\u00fd \u010daj, Green Tea GymBeam\" href=\"https:\/\/gymbeam.sk\/spalovac-tukov-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zelen\u00fd \u010daj<\/a> s obsahom kofe\u00ednu. Kofe\u00edn toti\u017e dok\u00e1\u017ee <strong>podpori\u0165 v\u00fdkon aj silu<\/strong>, z\u00e1rove\u0148 zmier\u0148uje \u00fanavu a pom\u00e1ha stimulova\u0165 spa\u013eovanie tukov. <span style=\"color: #ff6600;\">[9] [10]<\/span> N\u00e1jdete ho formou tabliet, \u010daju, k\u00e1vy alebo ako s\u00fa\u010das\u0165 RTD drinku a <a href=\"https:\/\/gymbeam.sk\/67-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predtr\u00e9ningov\u00fdch suplementov<\/a>. O tom, ako dok\u00e1\u017eete v\u010faka <a title=\"Kofe\u00edn a ako n\u00edm zefekt\u00edvni\u0165 svoj tr\u00e9ning\" href=\"https:\/\/gymbeam.sk\/blog\/kofein-a-ako-nim-zefektivnite-svoj-trening\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kofe\u00ednu zefekt\u00edvni\u0165 svoj tr\u00e9ning sa dozviete tu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vhodn\u00fdm doplnkom v\u00fd\u017eivy pred tr\u00e9ningom je aj <a title=\"Beta-alan\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/beta-alanin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beta-alan\u00edn<\/a>. Je to aminokyselina, ktor\u00e1<strong> zvy\u0161uje kapacitu<\/strong> a vytrvalos\u0165 svalstva najm\u00e4 pri kr\u00e1tkych cvi\u010deniach s vysokou intezitou. Z\u00e1rove\u0148 zmier\u0148uje \u00fanavu a zvy\u0161uje z\u00e1soby karnoz\u00ednu v svaloch. <span style=\"color: #ff6600;\">[11] [12] [13]<\/span> Viac sa m\u00f4\u017eete dozvedie\u0165 na\u0161om \u010dl\u00e1nku o <a title=\"Beta alan\u00edn a jeho vyu\u017eitie v \u0161porte\" href=\"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vyu\u017eit\u00ed beta-alan\u00ednu v \u0161porte<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52546745_2061340503987652_3696737334453075968_n.jpg\" alt=\"Vhodn\u00e9 suplementy pred rann\u00fdm tr\u00e9ningom\" title=\"Vhodn\u00e9 suplementy pred rann\u00fdm tr\u00e9ningom\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pitny_rezim_je_rovnako_dolezity_ako_strava\"><\/span>Pitn\u00fd re\u017eim je rovnako d\u00f4le\u017eit\u00fd ako strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pr\u00edjem tekut\u00edn pred cvi\u010den\u00edm<\/strong> a navy\u0161e r\u00e1no je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9. Telo toti\u017e m\u00f4\u017ee by\u0165 <strong>po sp\u00e1nku dehydrovan\u00e9<\/strong> pre nedostatok tekut\u00edn po\u010das noci. Ak je to mo\u017en\u00e9, vypite aspo\u0148 <strong>200 &#8211; 300 ml vody<\/strong> pred tr\u00e9ningom a v hydrat\u00e1cii pokra\u010dujte aj po\u010das cvi\u010denia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si vyberiete <a title=\"Iontov\u00fd n\u00e1poj GymBeam\" href=\"https:\/\/gymbeam.sk\/iontove-napoje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">iontov\u00fd n\u00e1poj<\/a>, alebo BCAA energy drink, dopln\u00edte tekutiny a energiu z\u00e1rove\u0148. Po tr\u00e9ningu nezabudnite na pr\u00edjem <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lov<\/a>, ktor\u00e9 ste vyl\u00fa\u010dili z tela formou potu. <span style=\"color: #ff6600;\">[7] [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>Ra\u0148ajky a hydrat\u00e1cia<\/strong> s\u00fa dve veci, na ktor\u00e9 by ste pred rann\u00fdm tr\u00e9ningom nemali zab\u00fada\u0165. <strong>Nabij\u00fa v\u00e1s energiou<\/strong>, a preto budete m\u00f4c\u0165 poda\u0165 lep\u0161\u00ed v\u00fdkon ako pri cvi\u010den\u00ed na la\u010dn\u00fd \u017eal\u00fadok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Suplementy<\/strong> v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 z\u00edska\u0165 r\u00fdchlu energiu a potrebn\u00e9 \u017eiviny a navy\u0161e, v\u010faka nim nebudete tr\u00e9nova\u0165 s pocitom \u0165a\u017ek\u00e9ho \u017eal\u00fadka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ste zvyknut\u00ed cvi\u010di\u0165 r\u00e1no?<\/strong> D\u00e1vate prednos\u0165 rann\u00e9mu<strong> kardiu alebo silov\u00e9mu tr\u00e9ningu<\/strong>? Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov, \u010do zvyknete jes\u0165 pred rann\u00fdm tr\u00e9ningom. V pr\u00edpade, \u017ee v\u00e1s \u010dl\u00e1nok obohatil o nov\u00e9 inform\u00e1cie,<strong> podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCereals and Muesli \t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ak cvi\u010d\u00edte r\u00e1no, mali by ste doplni\u0165 energiu formou nutri\u010dne vyv\u00e1\u017eenej stravy plnej prote\u00ednov a sacharidov. Vhodn\u00e9 s\u00fa tie\u017e suplementy, ako whey prote\u00edn a BCAA.<\/p>\n","protected":false},"author":25,"featured_media":109776,"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":[6104,6055,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-261024","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-priprava-jedla","9":"tag-strava","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-sport-a-cvicenie-lifestyle","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>20 tipov ra\u0148ajok, ktor\u00e9 m\u00f4\u017eete jes\u0165 pred tr\u00e9ningom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak cvi\u010d\u00edte r\u00e1no, mali by ste doplni\u0165 energiu formou nutri\u010dne vyv\u00e1\u017eenej stravy plnej prote\u00ednov a sacharidov. 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