{"id":262449,"date":"2020-10-12T11:48:00","date_gmt":"2020-10-12T09:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=262449"},"modified":"2023-04-21T13:18:33","modified_gmt":"2023-04-21T11:18:33","slug":"edzes-ehgyomorra-csak-mitosz-vagy-hatekony-mod-a-fogyasra","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/edzes-ehgyomorra-csak-mitosz-vagy-hatekony-mod-a-fogyasra\/","title":{"rendered":"Edz\u00e9s \u00e9hgyomorra &#8211; csak m\u00edtosz vagy hat\u00e9kony m\u00f3d a fogy\u00e1sra?"},"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\/edzes-ehgyomorra-csak-mitosz-vagy-hatekony-mod-a-fogyasra\/#A_reggeli_edzes_tobb_kaloriat_eget\" title=\"A reggeli edz\u00e9s t\u00f6bb kal\u00f3ri\u00e1t \u00e9get\">A reggeli edz\u00e9s t\u00f6bb kal\u00f3ri\u00e1t \u00e9get<\/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\/edzes-ehgyomorra-csak-mitosz-vagy-hatekony-mod-a-fogyasra\/#Ures_gyomorral_edzeni_jo_de%E2%80%A6\" title=\"\u00dcres gyomorral edzeni j\u00f3, de\u2026\">\u00dcres gyomorral edzeni j\u00f3, de\u2026<\/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\/edzes-ehgyomorra-csak-mitosz-vagy-hatekony-mod-a-fogyasra\/#Mit_egyunk_edzes_elott\" title=\"Mit egy\u00fcnk edz\u00e9s el\u0151tt?\">Mit egy\u00fcnk edz\u00e9s el\u0151tt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az emberek hozz\u00e1\u00e1ll\u00e1sa a sporthoz \u00e9s a testmozg\u00e1shoz v\u00e1ltoz\u00f3, n\u00e9h\u00e1nyan a&nbsp;<strong>modern fitness k\u00f6zpontokat r\u00e9szes\u00edtik el\u0151nyben,<\/strong>&nbsp;m\u00e1sok otthon&nbsp;<strong>jobban \u00e9rzik magukat.<\/strong>&nbsp;Az intenzit\u00e1s mellett azonban az edz\u00e9s id\u0151pontj\u00e1hoz val\u00f3 hozz\u00e1\u00e1ll\u00e1s is elt\u00e9r\u0151. Biztosan vannak k\u00f6ztetek, akik a<strong>&nbsp;d\u00e9lut\u00e1ni testmozg\u00e1st<\/strong>&nbsp;t\u00e1mogatj\u00e1k, de a reggeli edz\u00e9snek is vannak rajong\u00f3i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A korai edz\u00e9s mellett egy \u00e9rv az edz\u00e9s&nbsp;<strong>\u00fcres gyomorra<\/strong>. \u00dagy v\u00e9lik, hogy az ember<strong>&nbsp;\u00e9hgyomorra<\/strong>&nbsp;<strong>t\u00f6bb zs\u00edrt \u00e9get, \u00e9s gyorsabban fogy<\/strong>. De t\u00e9nyleg \u00edgy van? Be\u00e1ll\u00edtjuk kor\u00e1bbra az \u00e9breszt\u0151t?<\/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\"><span class=\"ez-toc-section\" id=\"A_reggeli_edzes_tobb_kaloriat_eget\"><\/span>A reggeli edz\u00e9s t\u00f6bb kal\u00f3ri\u00e1t \u00e9get<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberi szervezetnek&nbsp;<strong>energi\u00e1ra van sz\u00fcks\u00e9ge a testmozg\u00e1shoz,<\/strong>&nbsp;amelyet az&nbsp;<strong>\u00e9trendb\u0151l nyer.<\/strong>&nbsp;Pontosabban&nbsp;<strong>h\u00e1rom makrot\u00e1panyagb\u00f3l \u2013 feh\u00e9rj\u00e9kb\u0151l, sz\u00e9nhidr\u00e1tokb\u00f3l \u00e9s zs\u00edrokb\u00f3l.<\/strong>&nbsp;Az \u00e9trendben l\u00e9v\u0151 sz\u00e9nhidr\u00e1tok&nbsp;<strong>gyors \u00fczemanyag-forr\u00e1sok<\/strong>, mivel&nbsp;<strong>gl\u00fck\u00f3zra<\/strong>&nbsp;bomlanak le, amely a v\u00e9r\u00e1rammal egy\u00fctt megy. K\u00f6ze van azokhoz a sz\u00e9nhidr\u00e1tokhoz is, melyeket a szervezet a&nbsp;<strong>sz\u00e9nhidr\u00e1t-, \u00e9s zs\u00edrrakt\u00e1raib\u00f3l nyer<\/strong>&nbsp;az \u00fcres hassal v\u00e9gzett edz\u00e9s sor\u00e1n \u00e9s nem az egy\u00e9bk\u00e9nt \u00e9pp bevitt \u00e9lelemb\u0151l. Teh\u00e1t jobb a korai, reggeli el\u0151tti edz\u00e9s?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mint m\u00e1r eml\u00edtett\u00fck, a sz\u00e9nhidr\u00e1tok gl\u00fck\u00f3zra bomlanak le, ami energiaforr\u00e1s. Ezen t\u00falmen\u0151en azonban a szervezet<strong>&nbsp;t\u00e1rolhatja azt a m\u00e1jban \u00e9s az izomsz\u00f6vetben glikog\u00e9n form\u00e1j\u00e1ban.<\/strong>&nbsp;Ez egy<strong>&nbsp;gyors energiaforr\u00e1s,<\/strong>&nbsp;de egy \u00e9tkez\u00e9s n\u00e9lk\u00fcli \u00e9jszaka ut\u00e1n a m\u00e1j cukortartal\u00e9kai meglehet\u0151sen kimer\u00fclnek. Ha a test nem kap el\u00e9g energi\u00e1t a rendelkez\u00e9sre \u00e1ll\u00f3 sz\u00e9nhidr\u00e1tokb\u00f3l, zs\u00edrt haszn\u00e1l&nbsp;<strong>\u00fczemanyagk\u00e9nt.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg\" alt=\"reggeli edz\u00e9s \u00e9s a reggeli\" class=\"wp-image-186116\" width=\"843\" height=\"644\" title=\"a reggeli edz\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-400x306.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1536x1174.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-2048x1566.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ez a meg\u00e1llap\u00edt\u00e1s nem csak az emberi testben zajl\u00f3 folyamatok ismeret\u00e9nek eredm\u00e9nye.&nbsp;<strong>Ezt m\u00e1r t\u00f6bb tanulm\u00e1ny is meger\u0151s\u00edtette,<\/strong>&nbsp;p\u00e9ld\u00e1ul a Bath-i Egyetem&nbsp;<strong>2017<\/strong>-es tanulm\u00e1nya. A kutat\u00f3k azt figyelt\u00e9k meg, hogy sz\u00e1mos, a&nbsp;<strong>zs\u00edranyagcser\u00e9ben, gl\u00fck\u00f3z sz\u00e1ll\u00edt\u00e1sban, \u00e9s az inzulinban<\/strong>&nbsp;jelenl\u00e9v\u0151 g\u00e9n \u201em\u00e1sk\u00e9pp viselkedett\u201d&nbsp;<strong>edz\u00e9s k\u00f6zben \u00e9tkez\u00e9s ut\u00e1n \u00e9s \u00e9hgyomorra.<\/strong>&nbsp;Az \u00e9hgyomorra v\u00e9gzett fizikai aktivit\u00e1s kiv\u00e1ltott bizonyos g\u00e9neket az&nbsp;<strong>elh\u00edzott f\u00e9rfiakban,<\/strong>&nbsp;amelyek k\u00e9pesek voltak&nbsp;<strong>felgyors\u00edtani a zs\u00edr\u00e9get\u00e9st.<\/strong>&nbsp;Egy m\u00e1sik 2013-as tanulm\u00e1ny szerint az&nbsp;<strong>akt\u00edv f\u00e9rfiak<\/strong>&nbsp;\u00e9hgyomorra<strong>&nbsp;20% -kal t\u00f6bb zs\u00edrt<\/strong>&nbsp;\u00e9gethetnek, mint reggeli ut\u00e1n.&nbsp;<span style=\"color: #ff6600;\">[1] [3] [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\">Mi t\u00f6rt\u00e9nik az emberi testtel, ha \u00fcres gyomorral edz\u00fcnk?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>A zs\u00edrsejtek lebomlanak \u2013&nbsp;<strong>lipol\u00edzis.<\/strong><\/li><li><strong>A zs\u00edr<\/strong>&nbsp;<strong>\u00fczemanyagk\u00e9nt<\/strong>&nbsp;hasznosul.<\/li><li><strong>Emelkedik<\/strong>&nbsp;a&nbsp;<strong>zs\u00edr \u00fczemanyagk\u00e9nt val\u00f3 felhaszn\u00e1l\u00e1s\u00e1t<\/strong>&nbsp;t\u00e1mogat\u00f3&nbsp;<strong>hormonszint.<\/strong><\/li><li>El\u0151seg\u00edti a&nbsp;<strong>zs\u00edrok lebont\u00e1s\u00e1t a hasban.<\/strong><\/li><li>Fokoz\u00f3dik a&nbsp;<strong>hasi v\u00e9r\u00e1raml\u00e1s.<\/strong><span style=\"color: #ff6600;\">&nbsp;[5]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek alapj\u00e1n jobb a reggeli edz\u00e9s \u00e9hgyomorra, \u00e9s a tud\u00f3sok is ezt bizony\u00edtj\u00e1k. Ha ez ilyen egyszer\u0171 lenne, ez a cikk itt v\u00e9get is \u00e9rne, mindenki edzene reggel, \u00e9s a tornatermek nyugodtan bez\u00e1rhatn\u00e1nak d\u00e9lut\u00e1n. Az eg\u00e9sz t\u00e9ma azonban egy kicsit bonyolultabb.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg\" alt=\"reggel, \u00e9hgyomorra v\u00e9gzett testmozg\u00e1s\" class=\"wp-image-185345\" width=\"843\" height=\"563\" title=\"reggel, \u00e9hgyomorra v\u00e9gzett testmozg\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ures_gyomorral_edzeni_jo_de%E2%80%A6\"><\/span>\u00dcres gyomorral edzeni j\u00f3, de\u2026<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyesek az\u00e9rt edzenek reggel, mert ink\u00e1bb &#8220;t\u00fal akarnak esni rajta&#8221; munka el\u0151tt, m\u00e1sok f\u0151k\u00e9nt gyorsabban akarnak fogyni. Miel\u0151tt futni menne, vagy s\u00falyz\u00f3kat emelgetn\u00e9l napkelte el\u0151tt, \u00e9rdemes megfontolni n\u00e9h\u00e1ny \u00e9rdekes meg\u00e1llap\u00edt\u00e1st<\/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 \u00e9hgyomorra el\u0151ny\u00f6s a<strong>&nbsp;n\u00f6veked\u00e9si hormon \u00e9s az inzulin\u00e9rz\u00e9kenys\u00e9g n\u00f6veked\u00e9se szempontj\u00e1b\u00f3l.<\/strong>&nbsp;Ezek a folyamatok zs\u00edrveszt\u00e9st eredm\u00e9nyezhetnek, de tartsd szem el\u0151tt a k\u00f6vetkez\u0151 k\u00e9t t\u00e9nyt:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Az intenz\u00edv edz\u00e9s \u00e9hgyomorra hat\u00e1ssal lehet az izmokra<\/strong>&nbsp;\u2013 tal\u00e1n ez az a fog\u00e1s, amire v\u00e1rt\u00e1l. Egy ig\u00e9nyes reggeli edz\u00e9s sor\u00e1n reggeli el\u0151tt&nbsp;<strong>izomvesztes\u00e9g<\/strong>&nbsp;fordulhat el\u0151, mert a szervezet<strong>&nbsp;lebonthatja az aminosavakat<\/strong>&nbsp;a&nbsp;<strong>v\u00e9rcukorszint fenntart\u00e1sa<\/strong>&nbsp;\u00e9rdek\u00e9ben. Gyors fut\u00e1s vagy meger\u0151ltet\u0151 edz\u00e9s sor\u00e1n a szervezet&nbsp;<strong>t\u00f6bb glikog\u00e9nt haszn\u00e1l, mint zs\u00edrt,<\/strong>&nbsp;\u00e9s nem sz\u00e1m\u00edt, ha \u00fcres a gyomrod. Ezt bizony\u00edtja&nbsp;<strong>Schoenefeld 2011-es tanulm\u00e1nya is,<\/strong>&nbsp;amely k\u00fcl\u00f6n\u00f6sen \u00e9rdekes lesz azon test\u00e9p\u00edt\u0151k \u00e9s sportol\u00f3k sz\u00e1m\u00e1ra, akik az&nbsp;<strong>izomt\u00f6meg n\u00f6vel\u00e9s\u00e9re<\/strong>&nbsp;t\u00f6rekednek. Az edz\u00e9s \u00e9hgyomorra jelent\u0151sen befoly\u00e1solja a&nbsp;<strong>feh\u00e9rje rakt\u00e1rakat,<\/strong>&nbsp;amelyeket az \u00e9trend \u00e9s a testmozg\u00e1s r\u00e9v\u00e9n \u00e9p\u00edtett. Ak\u00e1r<strong>&nbsp;10,4% -os vesztes\u00e9get is okozhat.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6] [7] [14]<\/span><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Eg\u00e9sz nap \u00e9getj\u00fck a gl\u00fck\u00f3zt \u00e9s a zs\u00edrt \u2013<\/strong>&nbsp;ne feledd, hogy a gl\u00fck\u00f3zb\u00f3l vagy zs\u00edrb\u00f3l sz\u00e1rmaz\u00f3 \u00fczemanyag mennyis\u00e9ge az eg\u00e9sznapi&nbsp;<strong>\u201eenergiaig\u00e9nyt\u0151l\u201d<\/strong>&nbsp;f\u00fcgg. A zs\u00edr\u00e9get\u00e9s azonban ink\u00e1bb az \u00f6ssz-energiafelhaszn\u00e1l\u00e1sr\u00f3l sz\u00f3l. Igen, lehet \u00e9getni egy kicsit&nbsp;<strong>t\u00f6bb zs\u00edrt<\/strong>&nbsp;<strong>\u00e9hgyomri edz\u00e9ssel,<\/strong>&nbsp;de \u00f6sszess\u00e9g\u00e9ben, ez val\u00f3sz\u00edn\u0171leg nem lesz el\u00e9g, hogy a probl\u00e9m\u00e1s zs\u00edrra megold\u00e1st ny\u00fajtson.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg\" alt=\"reggeli edz\u00e9s \u00e9s az izmok\" class=\"wp-image-185293\" width=\"843\" height=\"562\" title=\"reggeli edz\u00e9s \u00e9s az izmok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>T\u00e9nyleg \u00e9rdekel a&nbsp;<strong>napi energiafelhaszn\u00e1l\u00e1s?<\/strong>&nbsp;Ha t\u00f6bbet szeretn\u00e9l megtudni r\u00f3la \u00e9s&nbsp;<strong>sz\u00e1m\u00edt\u00e1s\u00e1r\u00f3l,<\/strong>&nbsp;olvasd el cikk\u00fcnket \u2013&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/hogy-szamoljuk-ki-az-alapanyagcsere-erteket-es-a-napi-energiafelhasznalast\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan sz\u00e1moljuk ki az alapanyagcsere \u00e9rt\u00e9k\u00e9t \u00e9s a napi energiafelhaszn\u00e1l\u00e1st?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az&nbsp;<strong>\u00e9rdemi bizony\u00edt\u00e9kok n\u00e9lk\u00fcli szab\u00e1lyok<\/strong>&nbsp;\u00e9s \u00e1ltal\u00e1nos igazs\u00e1gok csak&nbsp;<strong>\u201ehipot\u00e9zisekk\u00e9\u201d<\/strong>&nbsp;v\u00e1lnak. A \u201elogikusan\u201d \u00e9rtelmezhet\u0151&nbsp;<strong>elm\u00e9letek elemz\u00e9se \u00e9s valid\u00e1l\u00e1sa<\/strong>&nbsp;a kutat\u00e1s feladata. Az \u00e9hgyomorra t\u00f6rt\u00e9n\u0151 edz\u00e9s az elh\u00edzott emberekn\u00e9l m\u00e1s g\u00e9neket v\u00e1lt ki, de a reggeli el\u0151tti testmozg\u00e1s nem felt\u00e9tlen\u00fcl&nbsp;<strong>univerz\u00e1lis \u00fatmutat\u00f3 a zs\u00edrcs\u00f6kkent\u00e9shez<\/strong>&nbsp;mindenki sz\u00e1m\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek bizony\u00edt\u00e9ka a&nbsp;<strong>2014-es kutat\u00e1s<\/strong>&nbsp;eredm\u00e9nye is, amely a koplal\u00e1s hat\u00e9konys\u00e1g\u00e1nak hipot\u00e9zis\u00e9t vizsg\u00e1lta. A kutat\u00f3k c\u00e9lja az volt, hogy \u00f6sszehasonl\u00edts\u00e1k a fiatal n\u0151k&nbsp;<strong>zs\u00edr- \u00e9s \u201ezs\u00edrmentes\u201d sz\u00f6veteinek<\/strong>&nbsp;k\u00fcl\u00f6nbs\u00e9geit az&nbsp;<strong>\u00e9hgyomorra vagy \u00e9tkez\u00e9s ut\u00e1n v\u00e9gzett aerob edz\u00e9sek ut\u00e1n.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A r\u00e9sztvev\u0151ket v\u00e9letlenszer\u0171en \u201e\u00e9hgyomorra\u201d \u00e9s \u201e\u00e9tkez\u00e9s ut\u00e1n\u201d csoportokra osztott\u00e1k. Meg kell jegyezni, hogy minden r\u00e9sztvev\u0151 betartotta az&nbsp;<strong>\u00e9trendet,<\/strong>&nbsp;\u00e9s&nbsp;<strong>kal\u00f3riahi\u00e1nnyal k\u00fczd\u00f6tt<\/strong>.&nbsp;<strong>Mindk\u00e9t csoportban<\/strong>&nbsp;<strong>testt\u00f6meg- \u00e9s zs\u00edrsz\u00f6vetveszt\u00e9st<\/strong>&nbsp;figyeltek meg. K\u00edv\u00e1ncsi vagy, mennyivel volt jobb az a csoport, amelyik \u00e9hgyomorra edzett? Az eredm\u00e9nyek alapj\u00e1n<strong>&nbsp;nem volt jelent\u0151s k\u00fcl\u00f6nbs\u00e9g a csoportok k\u00f6z\u00f6tt.<\/strong>&nbsp;Igaz, hogy csak fiatal n\u0151k vettek r\u00e9szt a kutat\u00e1sban, \u00e9s k\u00fcl\u00f6n\u00f6sebben sokan (20 v\u00e1laszad\u00f3). M\u00e1sr\u00e9szt, ez azt jelentheti, hogy ha&nbsp;<strong>\u00e9sszer\u0171 \u00e9trendet \u00e9s a testmozg\u00e1st k\u00f6vetsz, nem sz\u00e1m\u00edt,<\/strong>&nbsp;hogy&nbsp;<strong>reggeli el\u0151tt vagy ut\u00e1n<\/strong>&nbsp;m\u00e9sz kocogni.&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg\" alt=\"reggeli testmozg\u00e1s \u00e9s a kutat\u00e1s\" class=\"wp-image-186130\" width=\"843\" height=\"562\" title=\"reggeli testmozg\u00e1s \u00e9s a kutat\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Alacsonyabb teherb\u00edr\u00e1s edz\u00e9s k\u00f6zben<\/h3>\n\n\n\n<p>Egy m\u00e1sik \u00e9rv az \u00e9hgyomorra t\u00f6rt\u00e9n\u0151 edz\u00e9sek ellen az&nbsp;<strong>alacsonyabb er\u0151nl\u00e9t edz\u00e9s k\u00f6zben<\/strong>. A&nbsp;<strong>zs\u00edr energiak\u00e9nt<\/strong>&nbsp;t\u00f6rt\u00e9n\u0151 felhaszn\u00e1l\u00e1sa&nbsp;<strong>t\u00f6bb oxig\u00e9nt<\/strong>&nbsp;ig\u00e9nyel, \u00edgy a zs\u00edr lebont\u00e1sa hosszabb id\u0151t vesz ig\u00e9nybe, mint a sz\u00e9nhidr\u00e1tok\u00e9 A magas intenzit\u00e1s fenntart\u00e1sa \u00e9rdek\u00e9ben a zs\u00edranyagcsere \u201esebess\u00e9ge\u201d&nbsp;<strong>lass\u00fa<\/strong>. Ez azt jelenti, hogy edz\u00e9sed kev\u00e9sb\u00e9 hat\u00e9kony lehet, mint ha ett\u00e9l volna el\u0151tte.<span style=\"color: #ff6600;\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A bizony\u00edt\u00e9k egy 2019-es tanulm\u00e1ny eredm\u00e9nye, amely a&nbsp;<strong>guggol\u00e1sok \u00e9s a fekvenyom\u00e1sok<\/strong>&nbsp;teljes\u00edtm\u00e9ny\u00e9t hasonl\u00edtotta \u00f6ssze egy sz\u00e9nhidr\u00e1tban gazdag reggeli \u00e9s egy \u201ecsak vizet tartalmaz\u00f3\u201d reggeli ut\u00e1n. A r\u00e9sztvev\u0151k feladata az volt, hogy legfeljebb 10 ism\u00e9tl\u00e9ssel (10 RM \u2013 maximum ism\u00e9tl\u00e9s)&nbsp;<strong>4 guggol\u00e1si \u00e9s fekvenyom\u00e1si sorozatot<\/strong>&nbsp;v\u00e9gezzenek el az er\u0151nl\u00e9t\u00fckh\u00f6z m\u00e9rten legfeljebb 90% -os szinten. Az eredm\u00e9ny? Azok a r\u00e9sztvev\u0151k, akik reggel csak vizet ittak \u00e9s nem reggeliztek,&nbsp;<strong>15% -kal alacsonyabban teljes\u00edtett\u00e9k a guggol\u00e1si er\u0151nl\u00e9tet<\/strong>&nbsp;\u00e9s&nbsp;<strong>6% -kal a fekvenyom\u00e1st.<\/strong>&nbsp;Az eredm\u00e9nyek azt mutatj\u00e1k, hogy a&nbsp;<strong>nagyobb s\u00falyok emel\u00e9s\u00e9vel<\/strong>&nbsp;v\u00e9gzett vagy&nbsp;<strong>az er\u0151kifejt\u00e9st ig\u00e9nyl\u0151<\/strong>&nbsp;edz\u00e9s val\u00f3sz\u00edn\u0171leg&nbsp;<strong>\u00e9sszer\u0171bb<\/strong>&nbsp;\u00e9s hat\u00e9konyabb&nbsp;<strong>\u00e9tkez\u00e9s ut\u00e1n.<\/strong>&nbsp;Lehets\u00e9ges, hogy t\u00f6bb zs\u00edrt fogsz el\u00e9getni, de a teljes\u00edtm\u00e9nyed \u201ecs\u00f6kkenhet\u201d, ami \u00e9rzelmileg val\u00f3sz\u00edn\u0171leg nem fog tetszeni, r\u00e1ad\u00e1sul a f\u00e1radts\u00e1g miatt fenn\u00e1ll a s\u00e9r\u00fcl\u00e9s vesz\u00e9lye.&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/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\">Hirtelen energiacs\u00f6kken\u00e9s (\u201eA Bonk\u201d)<\/h3>\n\n\n\n<p>Van egy&nbsp;<strong>m\u00e1sik kock\u00e1zat<\/strong>&nbsp;a reggeli el\u0151tti edz\u00e9ssel kapcsolatban, amely a&nbsp;<strong>glikog\u00e9nell\u00e1t\u00e1ssal<\/strong>&nbsp;kapcsolatos. Angolul&nbsp;<strong><em>Bonk<\/em><\/strong>&nbsp;-nak vagy&nbsp;<strong>\u201efalba \u00fctk\u00f6z\u00e9snek\u201d<\/strong>&nbsp;nevezik. Energiavesztes\u00e9g k\u00f6vetkezik be a&nbsp;<strong>glikog\u00e9nrakt\u00e1rak kimer\u00fcl\u00e9se<\/strong>&nbsp;miatt.&nbsp;<strong>A teljes \u201eBonk\u201d<\/strong>&nbsp;akkor k\u00f6vetkezik be, amikor a&nbsp;<strong>glikog\u00e9n teljesen ki\u00fcr\u00fcl&nbsp;<\/strong>az&nbsp;<strong>izomb\u00f3l \u00e9s a m\u00e1jb\u00f3l.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A m\u00e1jban t\u00e1rolt glikog\u00e9n kem\u00e9ny edz\u00e9s ut\u00e1n vagy \u00e9jszaka ki\u00fcr\u00fcl. Ne feledd, hogy nem csak az izmoknak van sz\u00fcks\u00e9g\u00fck energi\u00e1ra, hanem az agynak is. \u00c9hgyomorra az&nbsp;<strong>agy energiaforr\u00e1sa<\/strong>&nbsp;a&nbsp;<strong>m\u00e1jban l\u00e9v\u0151 glikog\u00e9n.<\/strong>&nbsp;Ez\u00e9rt az edz\u00e9s \u00e9hgyomorra az energia cs\u00f6kken\u00e9s\u00e9nek a kock\u00e1zat\u00e1t hordozza, ami nem csak a glikog\u00e9n hi\u00e1nyt okozhat az izmokban, de az<strong>&nbsp;agy is kev\u00e9s \u201e\u00fczemanyag\u201d-ot kaphat.<\/strong>&nbsp;<span class=\"tadv-color\" 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<h4 class=\"wp-block-heading\">Hogyan el\u0151zhet\u0151 meg a hirtelen energiacs\u00f6kken\u00e9s?<\/h4>\n\n\n\n<p>M\u00e1sr\u00e9szt igaz, hogy a&nbsp;<strong>hosszantart\u00f3 tev\u00e9kenys\u00e9gek<\/strong>&nbsp;sor\u00e1n k\u00f6vetkezik be s\u00falyos glikog\u00e9nvesztes\u00e9g, nem pedig r\u00f6vid \u00e9s intenz\u00edv edz\u00e9sek k\u00f6zben. A logika alapj\u00e1n sz\u00e9nhidr\u00e1t fogyaszt\u00e1ssal \u00e9s a&nbsp;<strong>glikog\u00e9nrakt\u00e1rak felt\u00f6lt\u00e9s\u00e9vel,<\/strong>&nbsp;k\u00fcl\u00f6n\u00f6sen egy \u00f3r\u00e1s vagy ann\u00e1l is&nbsp;<strong>hosszabb edz\u00e9s ut\u00e1n<\/strong>&nbsp;<strong>megakad\u00e1lyozhatod az energiacs\u00f6kken\u00e9st.<\/strong>&nbsp;L\u00e9nyeges t\u00e9ny, hogy a&nbsp;<strong>glikog\u00e9nhi\u00e1ny<\/strong>&nbsp;m\u00f6g\u00f6tt&nbsp;<strong>kr\u00f3nikus alult\u00e1pl\u00e1lts\u00e1g<\/strong>&nbsp;is \u00e1llhat. Ez\u00e9rt, ha fontolgatod az edz\u00e9st \u00e9hgyomorra, figyelj oda a&nbsp;<strong>\u201egl\u00fck\u00f3z-p\u00f3tl\u00e1sra\u201d,<\/strong>&nbsp;amelynek kimer\u00fcl\u00e9s\u00e9t val\u00f3ban meg fogod \u00e9rezni. Vagyis ez att\u00f3l f\u00fcgg, hogy milyen intenzit\u00e1s\u00fa \u00e9s t\u00edpus\u00fa edz\u00e9st r\u00e9szes\u00edtesz el\u0151nyben.&nbsp;<span style=\"color: #ff6600;\">[1] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a h\u00e1tr\u00e1nyai ellen\u00e9re tov\u00e1bbra is folytatni szeretn\u00e9d az edz\u00e9st \u00e9hgyomorra, adunk Neked legal\u00e1bb k\u00e9t tippet&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Ne csak \u00e9hgyomorra edz \u2013<\/strong>&nbsp;ez a fajta gyakorlat csak akkor megfelel\u0151, ha&nbsp;<strong>alacsony intenzit\u00e1s\u00fa.<\/strong>&nbsp;Ez\u00e9rt nem aj\u00e1nlott&nbsp;<strong>heti k\u00e9t alkalomn\u00e1l t\u00f6bbsz\u00f6r edzeni<\/strong>&nbsp;reggeli el\u0151tt. Teh\u00e1t p\u00e9ld\u00e1ul, ha hetente legal\u00e1bb n\u00e9gyszer edzel,&nbsp;<strong>pr\u00f3b\u00e1ld meg elosztani.<\/strong>&nbsp;Hagyd \u00fcresen a gyomrod a kev\u00e9sb\u00e9 meger\u0151ltet\u0151 edz\u00e9sekhez, \u00e9s t\u00f6ltsd fel az energi\u00e1d \u00e9tkez\u00e9ssel az intenz\u00edvek el\u0151tt.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><strong>Gondolj a feh\u00e9rj\u00e9kre \u00e9s sz\u00e9nhidr\u00e1tokra edz\u00e9s ut\u00e1n \u2013<\/strong>&nbsp;a testmozg\u00e1s stressznek teszi ki a szervezetet, \u00e9s edz\u00e9s ut\u00e1n t\u00e1panyagokra van sz\u00fcks\u00e9ged a&nbsp;<strong>regener\u00e1l\u00f3d\u00e1shoz<\/strong>. Ez\u00e9rt juttass a szervezetbe a sz\u00e9nhidr\u00e1tok mellett feh\u00e9rj\u00e9ket is edz\u00e9s ut\u00e1n.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg\" alt=\"reggeli edz\u00e9s \u00e9s az energia\" class=\"wp-image-185319\" width=\"843\" height=\"562\" title=\"reggeli edz\u00e9s \u00e9s az energia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_egyunk_edzes_elott\"><\/span>Mit egy\u00fcnk edz\u00e9s el\u0151tt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A cikk c\u00e9lja nem az, hogy meggy\u0151zz\u00f6n arr\u00f3l, hogy edz\u00e9s el\u0151tt fogyassz \u00e9telt, hanem ink\u00e1bb az, hogy r\u00e1mutasson annak el\u0151nyeire \u00e9s h\u00e1tr\u00e1nyaira. Te ismered a legjobban a tested, \u00e9s tudod, mi a legjobb neki. Edz\u00e9s el\u0151tt szeretn\u00e9l enni, vagy \u00fagy d\u00f6nt\u00f6tt\u00e9l, hogy ink\u00e1bb k\u00f6zben? Ebben a fejezetben megpr\u00f3b\u00e1lunk tan\u00e1csot adni, hogy mit \u00e9s mikor egy\u00fcnk testmozg\u00e1s el\u0151tt \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>Az edz\u00e9s el\u0151tti ev\u00e9snek sz\u00e1mos el\u0151nye van&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>N\u00f6veli<\/strong>&nbsp;az edz\u00e9sek k\u00f6zben a&nbsp;<strong>teherb\u00edr\u00e1st<\/strong>&nbsp;<strong>\u00e9s az intenzit\u00e1s\u00e1t<\/strong><\/li><li>T\u00e1mogatja a szervezet&nbsp;<strong>regener\u00e1l\u00f3d\u00e1s\u00e1t<\/strong><\/li><li><strong>Hosszabb \u00e9s kellemesebb<\/strong>&nbsp;testmozg\u00e1st&nbsp;<strong>biztos\u00edt<\/strong><\/li><\/ul>\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 \u00e9tkez\u00e9snek els\u0151sorban a&nbsp;<strong>testmozg\u00e1shoz kell energi\u00e1t<\/strong>&nbsp;biztos\u00edtania, mik\u00f6zben nem&nbsp;<strong>fesz\u00edti a gyomrot.<\/strong>&nbsp;Ha&nbsp;<strong>egy \u00f3r\u00e1n bel\u00fcl<\/strong>&nbsp;k\u00e9sz\u00fclsz edzeni, v\u00e1lassz egy&nbsp;<strong>k\u00f6nnyen<\/strong>&nbsp;<strong>em\u00e9szthet\u0151,<\/strong>&nbsp;f\u0151leg&nbsp;<strong>sz\u00e9nhidr\u00e1tgazdag snacket<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legjobb edz\u00e9si eredm\u00e9nyek el\u00e9r\u00e9se \u00e9rdek\u00e9ben tan\u00e1csos&nbsp;<strong>sz\u00e9nhidr\u00e1tokat, feh\u00e9rj\u00e9ket \u00e9s zs\u00edrokat<\/strong>&nbsp;tartalmaz\u00f3 \u00e9telt fogyasztani, de ehhez t\u00f6bb id\u0151t kell adni az em\u00e9szt\u00e9snek \u2013 k\u00f6r\u00fclbel\u00fcl<strong>&nbsp;2-3 \u00f3r\u00e1t.<\/strong><span style=\"color: #ff6600;\">&nbsp;[13]&nbsp;<\/span>T\u00f6rt\u00e9nt m\u00e1r veled valaha, hogy a gyomrodnak egy kicsit t\u00f6bb id\u0151re volt sz\u00fcks\u00e9ge, miut\u00e1n bel\u00e9pt\u00e9l az edz\u0151terembe?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A megfelel\u0151 \u00e9telek jobb \u00e1ttekint\u00e9se \u00e9s kiv\u00e1laszt\u00e1sa \u00e9rdek\u00e9ben sz\u00e1mos p\u00e9ld\u00e1t k\u00edn\u00e1lunk az edz\u00e9s el\u0151tt eltelt id\u0151nek megfelel\u0151en:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ha edz\u00e9s el\u0151tt legfeljebb egy \u00f3r\u00e1d van<\/strong>&nbsp;\u2013 gy\u00fcm\u00f6lcs,&nbsp;<a href=\"https:\/\/gymbeam.hu\/feherjeszelet\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rje szelet<\/a>&nbsp;vagy g\u00f6r\u00f6g joghurt gy\u00fcm\u00f6lccsel<\/li><li><strong>Ha 2 \u00f3r\u00e1d van edz\u00e9s el\u0151tt<\/strong>&nbsp;\u2013&nbsp;<a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjeital<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabk\u00e1sa<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/bio-muzli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teljes ki\u0151rl\u00e9s\u0171 gabona<\/a>&nbsp;tejjel<\/li><li><strong>Ha 2-3 \u00f3r\u00e1d van edz\u00e9s el\u0151tt<\/strong>&nbsp;\u2013 feh\u00e9rjeforr\u00e1s barna rizzsel \u00e9s s\u00fclt z\u00f6lds\u00e9gekkel, teljes ki\u0151rl\u00e9s\u0171 szendvics feh\u00e9rj\u00e9vel \u00e9s sal\u00e1t\u00e1val, omlett teljes ki\u0151rl\u00e9s\u0171 pir\u00edt\u00f3ssal&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg\" alt=\"mit egy\u00fcnk edz\u00e9s el\u0151tt?\" class=\"wp-image-185371\" width=\"843\" height=\"562\" title=\"edz\u00e9s el\u00f5tti \u00e9tkez\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u00d6tletet keresel egy eg\u00e9szs\u00e9ges \u00e9s t\u00e1pl\u00e1l\u00f3 reggelihez edz\u00e9s el\u0151tt? A cikkben&nbsp;<strong>20 tippet<\/strong>&nbsp;tal\u00e1lsz arr\u00f3l, hogyan gazdag\u00edthatod els\u0151 reggeli \u00e9tkez\u00e9sed \u2013&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/20-tipp-a-megfelelo-reggelihez-amit-edzes-elott-fogyaszthatsz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 tipp a megfelel\u0151 reggelihez, ha kor\u00e1n reggel edzel<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legjobb m\u00f3dja a&nbsp;<strong>kiegyens\u00falyozott \u00e9trend<\/strong>, hogy t\u00e1mogasd a teljes\u00edtm\u00e9nyt az&nbsp;<strong>edz\u00e9s sor\u00e1n<\/strong>. Az \u00e9trend \u00f6ssze\u00e1ll\u00edt\u00e1sakor a k\u00f6vetkez\u0151kre kell odafigyelned&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>h\u00fasb\u00f3l, toj\u00e1sb\u00f3l \u00e9s tejterm\u00e9kekb\u0151l sz\u00e1rmaz\u00f3 <strong>feh\u00e9rj\u00e9k<\/strong><\/li><li><strong>eg\u00e9szs\u00e9ges sz\u00e9nhidr\u00e1tok<\/strong> gy\u00fcm\u00f6lcs\u00f6kb\u0151l, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gekb\u0151l<\/a>, h\u00fcvelyesekb\u0151l \u00e9s teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1kb\u00f3l,<\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-szuz-kokuszolaj-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f3kuszdi\u00f3b\u00f3l<\/a> vagy ol\u00edvaolajb\u00f3l sz\u00e1rmaz\u00f3 <strong>eg\u00e9szs\u00e9ges zs\u00edrok<\/strong>, esetleg <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/ghi-vaj-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ghi<\/a>,<\/li><li>k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e1panyagban gazdag <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9k \u00e9s magvak<\/a>, p\u00e9ld\u00e1ul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandula<\/a>,<\/li><li><strong>t\u00e1pl\u00e1l\u00f3 \u00e9s feldolgozatlan \u00e9lelmiszerek.<\/strong><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg\" alt=\"edz\u00e9s \u00e9s kiegyens\u00falyozott \u00e9trend\" class=\"wp-image-185332\" width=\"843\" height=\"562\" title=\"edz\u00e9s \u00e9s kiegyens\u00falyozott \u00e9trend\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ak\u00e1r \u00fagy d\u00f6ntesz, hogy \u00e9hgyomorra edzel, vagy eszel el\u0151tte egy keveset, a reggeli edz\u00e9s sz\u00e1mos m\u00e1s el\u0151nye mellett zs\u00edr\u00e9get\u0151. \u00c9rdekes \u00e9s inspir\u00e1l\u00f3 okok tal\u00e1lhat\u00f3k a&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 \u00e9rv a reggeli edz\u00e9s mellett<\/a>&nbsp;c\u00edm\u0171&nbsp;cikkben, hogy mi\u00e9rt ne hagyd az edz\u00e9st d\u00e9lut\u00e1nra vagy est\u00e9re.<\/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 \u00e9hgyomorra<strong>&nbsp;hasznos lehet,<\/strong>&nbsp;de a kutat\u00e1sok szerint, val\u00f3sz\u00edn\u0171leg&nbsp;<strong>nem mindenki sz\u00e1m\u00e1ra ugyanolyan m\u00e9rt\u00e9kben.<\/strong>&nbsp;A cikkben kifejtett\u00fck az&nbsp;<strong>\u201e\u00e9rveket \u00e9s ellen\u00e9rveket\u201d,<\/strong>&nbsp;valamint a t\u00e9m\u00e1val foglalkoz\u00f3 kutat\u00e1sok eredm\u00e9nyeit. A legfontosabb dolog az, hogy az edz\u00e9s hozz\u00e1d igazodjon, \u00e9s ne okozzon eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat, vagy lass\u00edtsa le a fitness c\u00e9lokat. Ak\u00e1r \u00fagy d\u00f6ntesz, hogy eszel valamit edz\u00e9s el\u0151tt, ak\u00e1r nem, \u00fagy gondoljuk, hogy ism\u00e9t kisz\u00e9les\u00edtett\u00fck a l\u00e1t\u00f3k\u00f6r\u00f6det.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9d, ha a&nbsp;<strong>bar\u00e1taid is olvasn\u00e1nak&nbsp;<\/strong>az \u00e9hgyomorra v\u00e9gzett edz\u00e9sr\u0151l? Nyugodtan&nbsp;<strong>oszd meg a cikket.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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","protected":false},"excerpt":{"rendered":"<p>Jobban szeretsz \u00fcres gyomorral edzeni? Ennek az edz\u00e9sm\u00f3dszernek sz\u00e1mos t\u00e1mogat\u00f3ja van, ez\u00e9rt megvizsg\u00e1ltuk annak el\u0151nyeit \u00e9s h\u00e1tr\u00e1nyait.<\/p>\n","protected":false},"author":25,"featured_media":186097,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6456,7638,6672,6372],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-262449","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-edzes","9":"tag-egeszseges-eletmod","10":"tag-etrend","11":"tag-fogyas","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Edz\u00e9s \u00e9hgyomorra - csak m\u00edtosz vagy hat\u00e9kony m\u00f3d a fogy\u00e1sra? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Az edz\u00e9s \u00e9hgyomorra jobb a fogy\u00e1s szempontj\u00e1b\u00f3l \u00e9s jobban \u00e9geti a zs\u00edrt? Milyen hat\u00e1ssal van az izmokra? Fedezd fel az el\u0151nyeit \u00e9s h\u00e1tr\u00e1nyait is a cikk v\u00e9g\u00e9n b\u00f3nusz tippekkel!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/edzes-ehgyomorra-csak-mitosz-vagy-hatekony-mod-a-fogyasra\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Edz\u00e9s \u00e9hgyomorra - csak m\u00edtosz vagy hat\u00e9kony m\u00f3d a fogy\u00e1sra? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Az edz\u00e9s \u00e9hgyomorra jobb a fogy\u00e1s szempontj\u00e1b\u00f3l \u00e9s jobban \u00e9geti a zs\u00edrt? Milyen hat\u00e1ssal van az izmokra? 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