{"id":261030,"date":"2019-04-17T06:46:00","date_gmt":"2019-04-17T04:46:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261030"},"modified":"2024-05-27T16:05:32","modified_gmt":"2024-05-27T14:05:32","slug":"20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/","title":{"rendered":"20 tipp a megfelel\u0151 reggelihez, ha kor\u00e1n reggel edzel"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#Reggeli_az_edzes_elott_%E2%80%93_igen_vagy_nem\" title=\"Reggeli az edz\u00e9s el\u0151tt &#8211; igen vagy nem?\">Reggeli az edz\u00e9s el\u0151tt &#8211; igen vagy nem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#Hogyan_valasszunk_reggelit_edzes_elott\" title=\"Hogyan v\u00e1lasszunk reggelit edz\u00e9s el\u0151tt?\">Hogyan v\u00e1lasszunk reggelit edz\u00e9s el\u0151tt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#A_reggeli_edzes_elotti_etel_osszetetele\" title=\"A reggeli edz\u00e9s el\u0151tti \u00e9tel \u00f6sszet\u00e9tele\">A reggeli edz\u00e9s el\u0151tti \u00e9tel \u00f6sszet\u00e9tele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#20_tipp_mit_egyel_a_reggeli_edzes_elott\" title=\"20 tipp, mit egy\u00e9l a reggeli edz\u00e9s el\u0151tt\">20 tipp, mit egy\u00e9l a reggeli edz\u00e9s el\u0151tt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#Reggeli_edzes_elott_alkalmas_taplalekkiegeszitok\" title=\"Reggeli edz\u00e9s el\u0151tt alkalmas t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k&nbsp;\">Reggeli edz\u00e9s el\u0151tt alkalmas t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#Az_ivas_ugyanolyan_fontos_mint_az_etkezes\" title=\"Az iv\u00e1s ugyanolyan fontos mint az \u00e9tkez\u00e9s\">Az iv\u00e1s ugyanolyan fontos mint az \u00e9tkez\u00e9s<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Te is azok k\u00f6z\u00e9 tartozol, akik&nbsp;<strong>reggel edzenek<\/strong>, hogy&nbsp;<strong>d\u00e9lut\u00e1n elegend\u0151 id\u0151d<\/strong>&nbsp;legyen m\u00e1sra is? Az \u00e1gyb\u00f3l felkelve te is&nbsp;<strong>a leggings \u00e9s az edz\u0151cip\u0151 ut\u00e1n ny\u00falsz<\/strong>? Ebben az esetben&nbsp;<strong>ez a cikk neked k\u00e9sz\u00fclt<\/strong>. Megtudhatod bel\u0151le, hogy az \u00e9tkez\u00e9s mennyire fontos a reggeli edz\u00e9s el\u0151tt, \u00e9s mit mondanak az <strong>edz\u00e9s el\u0151tti \u00e9tkez\u00e9sr\u0151l&nbsp;<\/strong>a szak\u00e9rt\u0151k. El\u00e1ruljuk azt is, hogy mit kell tartalmazzon az edz\u00e9s el\u0151tti \u00e9tel \u00e9s milyen&nbsp;<strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k t\u00f6ltenek fel energi\u00e1val<\/strong>&nbsp;\u00e9s fontos t\u00e1panyagokkal. Ell\u00e1tunk n\u00e9h\u00e1ny hasznos tippel is, hogyan kellene kin\u00e9znie <strong>az edz\u00e9s el\u0151tti reggelinek.<\/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=\"Reggeli_az_edzes_elott_%E2%80%93_igen_vagy_nem\"><\/span>Reggeli az edz\u00e9s el\u0151tt &#8211; igen vagy nem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El\u0151fordul, hogy edz\u00e9s el\u0151tt&nbsp;<strong>nem tudsz enni semmit?<\/strong>&nbsp;Elhissz\u00fck, hogy a kora reggeli \u00f3r\u00e1kban az ev\u00e9s ak\u00e1r <strong>kellemetlen <\/strong>is lehet.&nbsp;A szakemberek tan\u00e1csa az edz\u00e9s el\u0151tti reggelivel kapcsolatban az, hogy ha kor\u00e1n reggel nem vagy \u00e9hes \u00e9s van el\u00e9g energi\u00e1d, <strong>nem sz\u00fcks\u00e9ges er\u0151ltetni az ev\u00e9st<\/strong> edz\u00e9s el\u0151tt. Ennek ellen\u00e9re \u00e1ltal\u00e1nosan aj\u00e1nlott&nbsp;<strong>a reggeli edz\u00e9s el\u0151tti \u00e9tkez\u00e9s.<\/strong>&nbsp;Amennyiben reggel f\u00e1radtnak \u00e9rzed magad, akkor&nbsp;<strong>felt\u00e9tlen\u00fcl sz\u00fcks\u00e9ges a min\u0151s\u00e9gi reggeli<\/strong>. <span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<p>&nbsp;<\/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-952025532.jpg\" alt=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\" style=\"width:843px;height:562px\" title=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\"\/><\/figure>\n<\/div>\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=\"8060,36388,55636,91786,107446\" ><\/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=\"Hogyan_valasszunk_reggelit_edzes_elott\"><\/span>Hogyan v\u00e1lasszunk reggelit edz\u00e9s el\u0151tt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<strong> korai<\/strong>&nbsp;<strong>reggelikkel&nbsp;<\/strong>kapcsolatban fontos elgondolkodni azon, hogy&nbsp;<strong>mennyi id\u0151nk van az \u00e9tel megem\u00e9szt\u00e9s\u00e9re.<\/strong> \u00c1ltal\u00e1nosan \u00e9rv\u00e9nyes, hogy legal\u00e1bb&nbsp;<strong>90 perccel edz\u00e9s el\u0151tt <\/strong>lehet enni. De, ha te nagyon kor\u00e1n kelsz, biztosan&nbsp;<strong>nem tudsz <\/strong>m\u00e9g&nbsp;90 perccel <strong>kor\u00e1bban kelni<\/strong>&nbsp;csak az\u00e9rt, hogy reggelizz. Ez rendben is van, mert szerencs\u00e9re l\u00e9teznek&nbsp;<strong>gyorsan em\u00e9szthet\u0151 reggelik <\/strong>is, amelyeket akkor is nyugodtan elfogyaszthatsz, ha nem akarsz kor\u00e1bban kelni. <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>Az edz\u00e9s el\u0151tti \u00e9tel kiv\u00e1laszt\u00e1sa&nbsp;<strong>az aktivit\u00e1st\u00f3l is f\u00fcgg,<\/strong> amelyet v\u00e9gezni fogsz. A kisebb intenzit\u00e1s\u00fa fizikai aktivit\u00e1s nem ig\u00e9nyel olyan tartalmas reggelit, mint az er\u0151nl\u00e9ti sportok. <strong>Az olyan sport aktivit\u00e1sok,<\/strong> mint a kardio (fut\u00e1s, ker\u00e9kp\u00e1roz\u00e1s, \u00fasz\u00e1s) vagy az er\u0151s\u00edt\u0151 edz\u00e9s sok ism\u00e9tl\u00e9ssz\u00e1mmal, mint a gimnasztika vagy a harcm\u0171v\u00e9szetek,&nbsp;<strong>elegend\u0151 t\u00e1pl\u00e1l\u00e9kot <\/strong>ig\u00e9nyelnek \u00e9tel form\u00e1j\u00e1ban. Ha nincs el\u00e9g energi\u00e1d, a tested is lassabban fog reag\u00e1lni vagy <strong>hamarabb elf\u00e1radsz.<\/strong>&nbsp;S\u0151t m\u00e9g az is lehets\u00e9ges, hogy&nbsp;<strong>nem lesz annyi er\u0151d<\/strong> az edz\u00e9shez mint m\u00e1skor.<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>A testnek egyszer\u0171en t\u00e1panyagra van sz\u00fcks\u00e9ge.<\/strong> Sz\u00fcks\u00e9ge van energiaforr\u00e1sra, \u00fczemanyagra, amely nagyobb teljes\u00edtm\u00e9nyt biztos\u00edt. Ha nincs sok id\u0151d az em\u00e9szt\u00e9sre, <strong>pr\u00f3b\u00e1ld <\/strong>a&nbsp;rendszeresen fogyasztott<strong> reggelid adagj\u00e1t cs\u00f6kkenteni.<\/strong>&nbsp;P\u00e9ld\u00e1ul, ha g\u00f6r\u00f6g joghurtot szokt\u00e1l enni ban\u00e1nnal \u00e9s mogyor\u00f3vajjal, a reggeli edz\u00e9s el\u0151tt egy\u00e9l csak feh\u00e9r joghurtot. Hogy hogyan is kellene kin\u00e9zni az&nbsp;<strong>ide\u00e1lis reggelinek<\/strong>, azt a k\u00f6vetkez\u0151 sorokban magyar\u00e1zzuk el.<\/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\/54364877_2078558792265823_2024808966730547200_n.jpg\" alt=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\" style=\"width:843px;height:843px\" title=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_reggeli_edzes_elotti_etel_osszetetele\"><\/span>A reggeli edz\u00e9s el\u0151tti \u00e9tel \u00f6sszet\u00e9tele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>helyes reggeli adag<\/strong>&nbsp;meg\u00e1llap\u00edt\u00e1sa nem k\u00f6nny\u0171 feladat. <strong>Ha t\u00fal sokat eszel,<\/strong> azt a gyomord edz\u00e9s k\u00f6zben a tudtodra adja. M\u00e1sr\u00e9szt, <strong>ha t\u00fal keveset eszel<\/strong>, vesz\u00e9lyezteted a teljes\u00edtm\u00e9nyedet \u00e9s lehet, hogy nem fogsz tudni eleget mozogni. <span style=\"color: #ff6600;\">[3]<\/span> Mit is tartalmazzon akkor az edz\u00e9s el\u0151tti reggeli?<\/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=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\" title=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\"\/><\/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. Feh\u00e9rj\u00e9k&nbsp;<\/h3>\n\n\n\n<p>Els\u0151sz\u00e1m\u00fa v\u00e1laszt\u00e1sk\u00e9nt a&nbsp;<span style=\"color: #ff6600;\"><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rj\u00e9ket<\/a><\/span>&nbsp;aj\u00e1nljuk.<strong> Mi\u00e9rt?<\/strong> M\u00e1r h\u00e1rom \u00f3r\u00e1val egy feh\u00e9rj\u00e9ben gazdag \u00e9tel fogyaszt\u00e1sa ut\u00e1n a test&nbsp;<strong>negat\u00edv protein egyens\u00falyba&nbsp;<\/strong>ker\u00fcl.&nbsp;Ez azt jelenti, hogy egy 8-\u00f3r\u00e1s alv\u00e1s ut\u00e1n a test<strong>&nbsp;katabolizmusnak van kit\u00e9ve.<\/strong> Ennek az \u00e1llapotnak a megel\u0151z\u00e9se egyszer\u0171. El\u00e9g ha feh\u00e9rj\u00e9ket fogyasztunk&nbsp;<span style=\"color: #ff6600;\"><a title=\"bcaa 4:1:1\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a><\/span>&nbsp;aminosavakkal, amelyek k\u00f6zvetlen\u00fcl serkentik az&nbsp;<strong>izom\u00e9p\u00edt\u00e9st<\/strong>&nbsp;\u00e9s seg\u00edtik az izmok regener\u00e1l\u00f3d\u00e1s\u00e1t. <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><strong>B\u00e1rmilyen<\/strong> <strong>feh\u00e9rjeforr\u00e1s <\/strong>megfelel\u0151, p\u00e9ld\u00e1ul a toj\u00e1sfeh\u00e9rje, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkemell <\/a>vagy a g\u00f6r\u00f6g joghurt. Ha valami<strong> k\u00f6nnyebbet \u00e9s gyorsabban em\u00e9szthet\u0151t <\/strong>szeretn\u00e9l, v\u00e1laszd<span style=\"color: #ff6600;\"><a title=\"tejsav\u00f3 feh\u00e9rje\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"> <\/a><a title=\"tejsav\u00f3 feh\u00e9rje\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 porokat<\/a><\/span> vagy a <span style=\"color: #ff6600;\"><a title=\"bcaa 4:1:1\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a><\/span> t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket, hogy <strong>minimaliz\u00e1ld a gyomorprobl\u00e9m\u00e1k kock\u00e1zat\u00e1t<\/strong> edz\u00e9s k\u00f6zben. A feh\u00e9rjeforr\u00e1st\u00f3l f\u00fcggetlen\u00fcl gondolj arra, hogy naponta min. 2 &#8211; 3 g <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/l-leucin-instant-por-gymbeam.html\" target=\"_blank\" aria-label=\"leucint (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucint<\/a><\/span> vigy\u00e9l be a szervezetedbe. A leucin egy esszenci\u00e1lis aminosav, amely a<strong> BCAA<\/strong>-ban tal\u00e1lhat\u00f3 meg, \u00e9s az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9\u00e9rt felel.<span style=\"color: #ff6600;\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Sz\u00e9nhidr\u00e1tok&nbsp;<\/h3>\n\n\n\n<p>A sz\u00e9nhidr\u00e1tok izmaink&nbsp;<strong>els\u0151dleges energiaforr\u00e1sai<\/strong>, ez\u00e9rt nem hi\u00e1nyozhatnak az edz\u00e9s el\u0151tti reggelib\u0151l sem. A sz\u00e9nhidr\u00e1tok<strong>&nbsp;gl\u00fck\u00f3zz\u00e1 <\/strong>alakulnak, amelyb\u0151l azt\u00e1n izmaink \u00e9s agyunk is energi\u00e1t mer\u00edt.<\/p>\n\n\n\n<p>Azok a sz\u00e9nhidr\u00e1tok, amelyeket a test nem haszn\u00e1l fel mint energi\u00e1t, elrakt\u00e1roz\u00f3dnak a m\u00e1jban vagy az izmokban<strong>&nbsp;glikog\u00e9n form\u00e1j\u00e1ban.<\/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>Az \u00e9jszaka alv\u00e1s k\u00f6zben a&nbsp;<strong>glikog\u00e9n a m\u00e1jb\u00f3l <\/strong>elfogy, mivel haszn\u00e1lja az agy \u00e9s a k\u00f6zponti idegrendszer az alap \u00e9letfunkci\u00f3k fenntart\u00e1s\u00e1hoz. Ez\u00e9rt fontos a&nbsp;<strong>reggeli energia ut\u00e1np\u00f3tl\u00e1s.<\/strong>&nbsp;A m\u00e1jban tal\u00e1lhat\u00f3 glikog\u00e9n biztos\u00edtja az alacsony intenzit\u00e1s\u00fa edz\u00e9s energia sz\u00fcks\u00e9glet\u00e9t is. <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>De vigy\u00e1zat, <strong>a sz\u00e9nhidr\u00e1tok becsap\u00f3sak lehetnek.<\/strong>&nbsp;Az edz\u00e9s n\u00e9lk\u00fcl\u00fck&nbsp;<strong>korai f\u00e1radts\u00e1ghoz<\/strong> \u00e9s gyeng\u00e9bb teljes\u00edtm\u00e9nyhez vezethet. M\u00e1sr\u00e9szt, ha t\u00fal sokat vagy nem megfelel\u0151 t\u00edpus\u00fat fogyasztunk bel\u0151l\u00fck,<strong> lelass\u00edthat \u00e9s gyeng\u00edtheti a teljes\u00edtm\u00e9nyt.<\/strong><\/p>\n\n\n\n<p>Annak \u00e9rdek\u00e9ben, hogy maximaliz\u00e1ljuk az el\u00e9rhet\u0151 energi\u00e1nkat a minimaliz\u00e1ljuk az edz\u00e9s k\u00f6zbeni gyomorprobl\u00e9m\u00e1kat, v\u00e1lasszunk&nbsp;<strong>alacsony rosttartalm\u00fa \u00e9teleket,<\/strong> melyek gyorsan felsz\u00edv\u00f3d\u00f3 sz\u00e9nhidr\u00e1tokat tartalmaznak. Ide\u00e1lisak a rizses s\u00fctem\u00e9nyek, sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6k vagy a ban\u00e1n. Pr\u00f3b\u00e1ld ki, hogy a proteinport vagy a BCAA-t&nbsp;<span style=\"color: #ff6600;\"><a title=\"Dextr\u00f3z - GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zzal<\/a><\/span>&nbsp;vegy\u00edtesz \u00e9s ezt a&nbsp;<strong>kevert italt<\/strong>&nbsp;iszod edz\u00e9s k\u00f6zben.<\/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. Ker\u00fcld a zs\u00edrokat&nbsp;<\/h3>\n\n\n\n<p>Reggel minden bizonnyal <strong>id\u0151sz\u0171k\u00e9ben szenvedsz<\/strong>, ez\u00e9rt a magas zs\u00edrtartalm\u00fa \u00e9telek nem j\u00f3 v\u00e1laszt\u00e1sok.&nbsp;<strong>A zs\u00edrok lass\u00edtj\u00e1k az em\u00e9szt\u00e9st<\/strong>, ez\u00e9rt a k\u00e9s\u0151bbi \u00f3r\u00e1kban alkalmasak.<\/p>\n\n\n\n<p>A szakemberek a k\u00f6vetkez\u0151&nbsp;<strong>t\u00e1panyag ar\u00e1nyok&nbsp;<\/strong>betart\u00e1s\u00e1t javasolj\u00e1k.<strong>&nbsp;<\/strong>D\u00f6nt\u0151 t\u00e9nyez\u0151 az <strong>id\u0151<\/strong>, hogy mikor \u00e9tkezel edz\u00e9s el\u0151tt, valamint az <strong>edz\u00e9s t\u00edpusa<\/strong><strong>.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><strong>A reggeli kardio edz\u00e9s<\/strong> el\u0151tt az al\u00e1bbiak fogyaszthat\u00f3k&nbsp;<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\">\n<li><strong>30 perccel edz\u00e9s el\u0151tt<\/strong>&nbsp;&#8211; 30 gramm sz\u00e9nhidr\u00e1t, minimum feh\u00e9rje<\/li>\n\n\n\n<li><strong>60 perccel edz\u00e9s el\u0151tt<\/strong>&nbsp;&#8211; 60 &#8211; 70 g sz\u00e9nhidr\u00e1t, 5 &#8211; 10 g feh\u00e9rje<\/li>\n\n\n\n<li><strong>120 perccel edz\u00e9s el\u0151tt<\/strong>&nbsp;&#8211; 120 &#8211; 140 g sz\u00e9nhidr\u00e1t, 15 &#8211; 25 g feh\u00e9rje<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A reggeli&nbsp;<strong>er\u0151s\u00edt\u0151 vagy ellen\u00e1ll\u00e1s edz\u00e9s<\/strong>&nbsp;el\u0151tt minimum&nbsp;<strong>60 perccel <\/strong>sz\u00fcks\u00e9ges reggelizni,&nbsp;<strong>30 &#8211; 40 g sz\u00e9nhidr\u00e1tot \u00e9s 10 &#8211; 20 g feh\u00e9rj\u00e9t.<\/strong> <span style=\"color: #ff6600;\">[2] <\/span>Hogyan n\u00e9znek ki ezek az \u00e9rt\u00e9kek a gyakorlatban?<\/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-912871246.jpg\" alt=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\" style=\"width:843px;height:562px\" title=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"20_tipp_mit_egyel_a_reggeli_edzes_elott\"><\/span>20 tipp, mit egy\u00e9l a reggeli edz\u00e9s el\u0151tt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hogy megk\u00f6nny\u00edts\u00fck az ide\u00e1lis \u00f6sszet\u00e9tel\u0171 reggeli kiv\u00e1laszt\u00e1s\u00e1t edz\u00e9s el\u0151tt, k\u00e9sz\u00edtett\u00fcnk&nbsp;<strong>n\u00e9h\u00e1ny \u00e9tel \u00f6tletet,<\/strong> amelyeket korai reggelik\u00e9nt is fogyaszthatsz. Az \u00e9teleket&nbsp;<strong>3 kateg\u00f3ri\u00e1ba <\/strong>soroltuk, aszerint, hogy edz\u00e9s el\u0151tt h\u00e1ny perccel reggelizel.<\/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 perccel a kardio edz\u00e9s el\u0151tt<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600;\"><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein shake<\/a><\/span> vagy&nbsp;<span style=\"color: #ff6600;\"><a title=\"Bcaa Energy - GymBeam\" href=\"https:\/\/gymbeam.hu\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA energiaital<\/a><\/span><\/li>\n\n\n\n<li>eg\u00e9sz ban\u00e1n vagy k\u00e9t kisebb gy\u00fcm\u00f6lcs<\/li>\n\n\n\n<li>egy szelet keny\u00e9r egy leveseskan\u00e1l dzsemmel<\/li>\n\n\n\n<li>\u00bc cs\u00e9sze sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs<\/li>\n\n\n\n<li>egy poh\u00e1r 100 % gy\u00fcm\u00f6lcsl\u00e9<\/li>\n<\/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 perccel er\u0151nl\u00e9ti \u00e9s ellen\u00e1ll\u00e1s edz\u00e9s el\u0151tt<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600;\"><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein shake<\/a><\/span> vagy&nbsp;<span style=\"color: #ff6600;\"><a title=\"Bcaa Energy - GymBeam\" href=\"https:\/\/gymbeam.hu\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA energiaital<\/a><\/span><\/li>\n\n\n\n<li>\u00be cs\u00e9sze g\u00f6r\u00f6g joghurt \u00e9s \u00bc cs\u00e9sze <a href=\"https:\/\/gymbeam.hu\/granola\" target=\"_blank\" aria-label=\"granola (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a><\/li>\n\n\n\n<li>n\u00e9h\u00e1ny szelet magas h\u00fastartalm\u00fa, min\u0151s\u00e9gi sonka \u00e9s egy szelet alacsony rosttartam\u00fa keny\u00e9r vagy tortilla<\/li>\n\n\n\n<li>\u00bc b\u00f6gre&nbsp;<span style=\"color: #ff6600;\"><a title=\"Di\u00f3k \u00e9s magok\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">di\u00f3f\u00e9le kever\u00e9k<\/a><\/span> \u00e9s sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs<\/li>\n\n\n\n<li>egy s\u00fclt \u00e9desburgonya&nbsp;<span style=\"color: #ff6600;\"><a title=\"Mogyor\u00f3vaj - Gymbeam\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mogyor\u00f3vajjal<\/a><\/span> vagy g\u00f6r\u00f6g joghurttal<\/li>\n\n\n\n<li>smoothie tejb\u0151l vagy mandulatejb\u0151l, egy m\u00e9r\u0151kan\u00e1l&nbsp;<span style=\"color: #ff6600;\"><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinporral<\/a><\/span> \u00e9s fagyaszott gy\u00fcm\u00f6lccsel<\/li>\n\n\n\n<li>rizses s\u00fctem\u00e9ny protein \u00f6ntettel, amelyet&nbsp;<span style=\"color: #ff6600;\"><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinporb\u00f3l<\/a><\/span>&nbsp;\u00e9s egy kis v\u00edzb\u0151l keverhetsz ki<\/li>\n\n\n\n<li>toj\u00e1sfeh\u00e9rje egy kis darab keny\u00e9rrel vagy toasttal<\/li>\n<\/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 perccel kardio edz\u00e9s el\u0151tt<\/strong><span style=\"color: #ff6600;\"> [1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>egy toast&nbsp;<span style=\"color: #ff6600;\"><a title=\"Mogyor\u00f3vaj - Gymbeam\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mogyor\u00f3vajjal<\/a><\/span> \u00e9s dzsemmel \u00e9s egy cs\u00e9sze mazsola vagy egy\u00e9b gy\u00fcm\u00f6lcs<\/li>\n\n\n\n<li>egy b\u00f6gre alacsony rosttartalm\u00fa gabonapehely 100 ml tejjel \u00e9s egy ban\u00e1n<\/li>\n\n\n\n<li>\u00be cs\u00e9sze joghurt egy nagyobb ban\u00e1nnal<\/li>\n\n\n\n<li>egy kem\u00e9nyre f\u0151tt toj\u00e1s \u00e9s f\u00e9l toast<\/li>\n\n\n\n<li>\u00bd cs\u00e9sze zabpehely gy\u00fcm\u00f6lccsel<\/li>\n\n\n\n<li>2 teljes ki\u0151rl\u00e9s\u0171 waffel 2 kan\u00e1l&nbsp;<span style=\"color: #ff6600;\"><a title=\"Agave szirup - Gymbeam\" href=\"https:\/\/gymbeam.hu\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">agave sziruppal<\/a><\/span> \u00e9s dzsemmel<\/li>\n\n\n\n<li>egy perec vagy graham keksz&nbsp;<span style=\"color: #ff6600;\"><a title=\"Mogyor\u00f3vaj - Gymbeam\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mogyor\u00f3vajjal<\/a><\/span><\/li>\n<\/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=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\" title=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Reggeli_edzes_elott_alkalmas_taplalekkiegeszitok\"><\/span>Reggeli edz\u00e9s el\u0151tt alkalmas t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<strong> t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k <\/strong>lehet\u0151v\u00e9 teszik, hogy gyorsan \u00e9s el\u0151k\u00e9sz\u00fclet n\u00e9lk\u00fcl p\u00f3tolj\u00e1k a szervezet sz\u00e1m\u00e1ra sz\u00fcks\u00e9ges anyagokat.&nbsp;El\u0151nye, hogy <strong>fontos t\u00e1panyagokat ny\u00fajtanak,<\/strong>&nbsp;de edz\u00e9s k\u00f6zben nem terhelik a gyomrot. R\u00e1ad\u00e1sul el\u00e9g&nbsp;<strong>elkeverni egy kisfolyad\u00e9kban \u00e9s meginni<\/strong>&nbsp;ak\u00e1r \u00faton az edz\u0151terembe. <strong>Id\u0151t sp\u00f3rolnak<\/strong>, amelyet ak\u00e1r alv\u00e1sra is haszn\u00e1lhat.<\/p>\n\n\n\n<p>A legmegfelel\u0151bb<strong>&nbsp;\u00e9trendkieg\u00e9sz\u00edt\u0151k a reggeli edz\u00e9shez&nbsp;<\/strong>a m\u00e1r eml\u00edtett&nbsp;<span style=\"color: #ff6600;\"><a title=\"bcaa 4:1:1\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a><\/span>&nbsp;\u00e9s a<span style=\"color: #ff6600;\">&nbsp;<a title=\"tejsav\u00f3 feh\u00e9rje\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\">tejsav\u00f3 feh\u00e9rje<\/a><\/span>&nbsp;<span style=\"color: #ff6600;\"><a title=\"Dextr\u00f3z - GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zzal<\/a><\/span>. Ez a kombin\u00e1ci\u00f3 mindent biztos\u00edt, amelyre a testnek sz\u00fcks\u00e9ge van a<strong>&nbsp;folyamatok beind\u00edt\u00e1s\u00e1hoz. <\/strong><span style=\"color: #ff6600;\">[7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Reggel a&nbsp;<strong>stimul\u00e1l\u00f3 anyagok<\/strong>, mint a&nbsp;<span style=\"background-color: #ffffff; color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/koffein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">koffein<\/a><\/span>&nbsp;vagy koffein tartalm\u00fa&nbsp;<span style=\"color: #ff6600;\"><a title=\"Z\u00f6ld Tea - GymBeam\" href=\"https:\/\/gymbeam.hu\/zsiregeto-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">z\u00f6ld tea<\/a><\/span>&nbsp;is felp\u00f6rgethet. A koffein k\u00e9pes&nbsp;<strong>t\u00e1mogatni az er\u0151nl\u00e9tet <\/strong>is, cs\u00f6kkenti a f\u00e1radts\u00e1g\u00e9rzetet \u00e9s seg\u00edt stimul\u00e1lni a zs\u00edr\u00e9get\u00e9st. <span style=\"color: #ff6600;\">[9] [10]<\/span>&nbsp;Megtal\u00e1lhat\u00f3 tabletta form\u00e1j\u00e1ban, te\u00e1ban, k\u00e1v\u00e9ban vagy az RTD italokban \u00e9s az&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/italok\" class=\"ek-link\">edz\u00e9s el\u0151tti t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben<\/a><\/span>. Arr\u00f3l, hogy a<a title=\"Hogyan tehetj\u00fck hat\u00e9konyabb\u00e1 az edz\u00e9s\u00fcnket koffein seg\u00edts\u00e9g\u00e9vel?\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tehetjuk-hatekonyabba-az-edzesunket-koffein-segitsegevel\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;<span style=\"color: #ff6600;\">koffein seg\u00edts\u00e9g\u00e9vel hogyan teheted hat\u00e9konyabb\u00e1 az edz\u00e9st, itt olvashatsz.<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1lis \u00e9trendkieg\u00e9sz\u00edt\u0151 a&nbsp;<span style=\"color: #ff6600;\"><a title=\"Beta-alanin GymBeam\" href=\"https:\/\/gymbeam.hu\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">b\u00e9ta-alanin<\/a><\/span>&nbsp;is. Ez az aminosav<strong>&nbsp;n\u00f6veli az izomkapacit\u00e1st<\/strong>&nbsp;\u00e9s a kitart\u00e1st f\u0151leg a magas intenzit\u00e1s\u00fa r\u00f6vidt\u00e1v\u00fa edz\u00e9sn\u00e9l. Emellett cs\u00f6kkenti a f\u00e1radts\u00e1got \u00e9s n\u00f6veli a karnozin tartal\u00e9kot az izmokban. <span style=\"color: #ff6600;\">[11] [12] [13]<\/span>&nbsp;Cikk\u00fcnkb\u0151l t\u00f6bbet is megtudhatsz a&nbsp;<span style=\"color: #ff6600;\"><a title=\"A B\u00e9ta-alanin jelent\u0151s\u00e9ge a sportban\" href=\"https:\/\/gymbeam.hu\/blog\/beta-alanin-jelentosege-a-sportban\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">b\u00e9ta-alanin hat\u00e1sair\u00f3l a sportban<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52546745_2061340503987652_3696737334453075968_n.jpg\" alt=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\" title=\"20 tipp a megfelel\u0151 reggelihez, amit edz\u00e9s el\u0151tt fogyaszthatsz\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Az_ivas_ugyanolyan_fontos_mint_az_etkezes\"><\/span>Az iv\u00e1s ugyanolyan fontos mint az \u00e9tkez\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az edz\u00e9s el\u0151tti folyad\u00e9kbevitel<\/strong>&nbsp;reggel k\u00fcl\u00f6n\u00f6sen fontos, mivel a test <strong>alv\u00e1s ut\u00e1n&nbsp;dehidrat\u00e1lt<\/strong>&nbsp;lehet az \u00e9jszakai nem iv\u00e1s k\u00f6vetkezt\u00e9ben. Ha lehet, edz\u00e9s el\u0151tt igy\u00e1l meg&nbsp;<strong>200 &#8211; 300 ml vizet<\/strong>&nbsp;\u00e9s a hidrat\u00e1l\u00e1st folytasd edz\u00e9s ut\u00e1n is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha<span style=\"color: #ff6600;\"><a title=\"Izot\u00f3ni\u00e1s italok\" href=\"https:\/\/gymbeam.hu\/ionos-italok\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;<\/a><a title=\"Izot\u00f3ni\u00e1s italok\" href=\"https:\/\/gymbeam.hu\/ionos-italok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">izot\u00f3ni\u00e1s italt<\/a><\/span>&nbsp;vagy&nbsp;<a title=\"Bcaa Energy - GymBeam\" href=\"https:\/\/gymbeam.hu\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">BCAA energiaitalt&nbsp;<\/span><\/a>fogyasztasz, a folyad\u00e9kot \u00e9s az energi\u00e1t egyszerre p\u00f3tolhatod. Edz\u00e9s ut\u00e1n ne feledkezz meg az&nbsp;<span style=\"color: #ff6600;\"><a title=\"\u00c1sv\u00e1nyi anyagok\" href=\"https:\/\/gymbeam.hu\/komplex-asvanyi-anyagok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u00e1sv\u00e1nyi anyagok<\/a><\/span>&nbsp;p\u00f3tl\u00e1s\u00e1r\u00f3l sem, amelyek t\u00e1voztak a testb\u0151l az izzadts\u00e1ggal. <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>A reggeli \u00e9tkez\u00e9s \u00e9s a hidrat\u00e1l\u00e1s<\/strong>&nbsp;k\u00e9t fontos dolog, amelyekr\u0151l nem szabad elfeledkezni a reggeli edz\u00e9s el\u0151tt. <strong>Felt\u00f6ltenek energi\u00e1val<\/strong>, \u00edgy jobb teljes\u00edtm\u00e9nyt ny\u00fajthatsz, mintha \u00e9hgyomorra edzen\u00e9l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az<strong> \u00e9trendkieg\u00e9sz\u00edt\u0151k<\/strong>&nbsp;seg\u00edthetnek gyors energi\u00e1hoz jutni \u00e9s p\u00f3tolni a sz\u00fcks\u00e9ges t\u00e1panyagokat, valamint nem okoznak neh\u00e9z gyomor \u00e9rz\u00e9st edz\u00e9s k\u00f6zben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Te is reggel szokt\u00e1l edzeni?<\/strong>&nbsp;El\u0151nyben r\u00e9szes\u00edted a reggeli<strong> kardi\u00f3t vagy er\u0151nl\u00e9ti edz\u00e9st<\/strong>? \u00cdrd meg nek\u00fcnk komment\u00e1rban, mit szokt\u00e1l enni a reggeli edz\u00e9s el\u0151tt. Ha cikk\u00fcnk \u00faj inform\u00e1ci\u00f3kkal szolg\u00e1lt neked,<strong> t\u00e1mogass minket egy megoszt\u00e1ssal.<\/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\tGabonapelyhek \u00e9s m\u00fczlik\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>Ha reggel edzel, p\u00f3tolnod kell az energi\u00e1t kiegyens\u00falyozott \u00f6sszet\u00e9tel\u0171, feh\u00e9rj\u00e9kben \u00e9s sz\u00e9nhidr\u00e1tokban gazdag reggeli form\u00e1j\u00e1ban. Megfelel\u0151ek erre a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k is, mint a tejsav\u00f3 protein \u00e9s a BCAA.<\/p>\n","protected":false},"author":25,"featured_media":109773,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,7152,7356],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261030","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseges-eletmod","9":"tag-etel-elokeszites","10":"tag-etrend-hu","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 tipp a megfelel\u0151 reggelihez, ha kor\u00e1n reggel edzel - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ha reggel edzel, p\u00f3tolnod kell az energi\u00e1t kiegyens\u00falyozott \u00f6sszet\u00e9tel\u0171, feh\u00e9rj\u00e9kben \u00e9s sz\u00e9nhidr\u00e1tokban gazdag reggeli form\u00e1j\u00e1ban. 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Megfelel\u0151ek erre a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k is, mint a tejsav\u00f3 protein \u00e9s a BCAA.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-17T04:46:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T14:05:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/fb-ranajky-pred-trenigom.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"20 tipp a megfelel\u0151 reggelihez, ha kor\u00e1n reggel edzel\",\"datePublished\":\"2019-04-17T04:46:00+00:00\",\"dateModified\":\"2024-05-27T14:05:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/\"},\"wordCount\":2197,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-ranajky-pred-trenigom.png\",\"keywords\":[\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"\u00e9tel el\u0151k\u00e9sz\u00edt\u00e9s\",\"\u00e9trend\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/\",\"name\":\"20 tipp a megfelel\u0151 reggelihez, ha kor\u00e1n reggel edzel - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-ranajky-pred-trenigom.png\",\"datePublished\":\"2019-04-17T04:46:00+00:00\",\"dateModified\":\"2024-05-27T14:05:32+00:00\",\"description\":\"Ha reggel edzel, p\u00f3tolnod kell az energi\u00e1t kiegyens\u00falyozott \u00f6sszet\u00e9tel\u0171, feh\u00e9rj\u00e9kben \u00e9s sz\u00e9nhidr\u00e1tokban gazdag reggeli form\u00e1j\u00e1ban. 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