{"id":265209,"date":"2019-02-16T06:33:00","date_gmt":"2019-02-16T05:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=265209"},"modified":"2023-07-26T15:32:55","modified_gmt":"2023-07-26T13:32:55","slug":"sacharidy-po-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/sacharidy-po-treningu\/","title":{"rendered":"S\u00fa sacharidy po tr\u00e9ningu t\u00fdm, \u010do skuto\u010dne potrebujete?"},"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\/sacharidy-po-treningu\/#Sacharidy_doplnuju_glykogen\" title=\"Sacharidy dopl\u0148uj\u00fa glykog\u00e9n\">Sacharidy dopl\u0148uj\u00fa glykog\u00e9n<\/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\/sacharidy-po-treningu\/#Ako_je_to_s_inzulinom\" title=\"Ako je to s inzul\u00ednom?\">Ako je to s inzul\u00ednom?<\/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\/sacharidy-po-treningu\/#Dextroza_ako_najrychlejsi_zdroj_sacharidov_po_cviceni\" title=\"Dextr\u00f3za ako najr\u00fdchlej\u0161\u00ed zdroj sacharidov po cvi\u010den\u00ed\">Dextr\u00f3za ako najr\u00fdchlej\u0161\u00ed zdroj sacharidov po cvi\u010den\u00ed<\/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\/sacharidy-po-treningu\/#Vyskusajte_kombinaciu_maltodextrin_a_glukoza\" title=\"Vysk\u00fa\u0161ajte kombin\u00e1ciu maltodextr\u00edn a gluk\u00f3za\">Vysk\u00fa\u0161ajte kombin\u00e1ciu maltodextr\u00edn a gluk\u00f3za<\/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\/sacharidy-po-treningu\/#Fruktoza_nie_je_dostatocne_rychla\" title=\"Frukt\u00f3za nie je dostato\u010dne r\u00fdchla\">Frukt\u00f3za nie je dostato\u010dne r\u00fdchla<\/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\/sacharidy-po-treningu\/#Nie_sacharidy_po_treningu_vam_neublizia\" title=\"Nie, sacharidy po tr\u00e9ningu v\u00e1m neubl\u00ed\u017eia\">Nie, sacharidy po tr\u00e9ningu v\u00e1m neubl\u00ed\u017eia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-po-treningu\/#Par_rad_na_zaver\" title=\"P\u00e1r r\u00e1d na z\u00e1ver\">P\u00e1r r\u00e1d na z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V poslednej dobe sme dostali <strong>ve\u013ea ot\u00e1zok<\/strong> oh\u013eadom v\u00fdznamu sacharidov po tr\u00e9ningu. Niektor\u00ed z v\u00e1s <strong>s\u00fa zm\u00e4ten\u00ed<\/strong> z toho, ako zaradi\u0165 sacharidy do svojho jed\u00e1lni\u010dka. In\u00ed sa ob\u00e1vaj\u00fa, \u017ee kv\u00f4li nim <strong>naber\u00fa tuk<\/strong> a zn\u00ed\u017eia hladinu<strong> rastov\u00e9ho horm\u00f3nu a testoster\u00f3nu<\/strong>. Je to v\u0161ak pravda? <strong>Pre\u010d\u00edtajte si \u010dl\u00e1nok<\/strong> a dozviete sa, ako v\u00e1m m\u00f4\u017eu sacharidy pom\u00f4c\u0165<strong> pri raste svalstva<\/strong> a regener\u00e1cii po tr\u00e9ningu.<\/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=\"Sacharidy_doplnuju_glykogen\"><\/span>Sacharidy dopl\u0148uj\u00fa glykog\u00e9n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlavn\u00fdm <strong>d\u00f4vodom<\/strong> konzum\u00e1cie <a title=\"Sacharidy, gainery GymBeam\" href=\"https:\/\/gymbeam.sk\/5-gainery\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sacharidov<\/a> po tr\u00e9ningu je doplnenie <strong>svalov\u00e9ho glykog\u00e9nu<\/strong>, ktor\u00fd ste sp\u00e1lili po\u010das tr\u00e9ningu. Ke\u010f tr\u00e9nujete, va\u0161im hlavn\u00fdm zdrojom paliva je pr\u00e1ve <strong>glykog\u00e9n<\/strong> v svaloch. Glykog\u00e9n je z\u00e1sobn\u00e1 <strong>forma gluk\u00f3zy<\/strong>, ktor\u00e1 sa sklad\u00e1 z dlh\u00fdch re\u0165azcov molek\u00fal gluk\u00f3zy s po\u010detn\u00fdmi vetvami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pretrhnutie gluk\u00f3zy z glykog\u00e9nov\u00e9ho re\u0165azca je potrebn\u00e9 kv\u00f4li <strong>produkcii ATP<\/strong>, adenoz\u00edntrifosf\u00e1tu, ktor\u00fd sl\u00fa\u017ei ako prim\u00e1rny zdroj energie pre bunku. Ten transportuje chemick\u00fa energiu a je rozhoduj\u00faci pre <strong>svalov\u00e9 kontrakcie<\/strong>. V\u00fdskum potvrdzuje, \u017ee najlep\u0161\u00ed sp\u00f4sob, ako doplni\u0165 svalov\u00fd glykog\u00e9n po tr\u00e9ningu je \u010do najsk\u00f4r <strong>prija\u0165 sacharidy<\/strong> s vysok\u00fdm glykemick\u00fdm indexom. <span style=\"color: #ff6600;\">[1] [3] <\/span><\/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\/ghfgflkj_1_of_1_-205.JPG\" alt=\"Sacharidy po tr\u00e9ningu spolu s prote\u00ednom a BCAA s\u00fa dobr\u00e9 pre rast svalov\" width=\"843\" height=\"562\" title=\"Sacharidy po tr\u00e9ningu spolu s prote\u00ednom a BCAA s\u00fa dobr\u00e9 pre rast svalov\"\/><\/figure><\/div>\n\n\n\n<p>Niektor\u00ed \u201eexperti\u201c tvrdia, \u017ee po\u010das typick\u00e9ho tr\u00e9ningu v posil\u0148ovni, nesp\u00e1lite to\u013eko glykog\u00e9nu, aby ste sa museli <strong>znepokojova\u0165<\/strong> jeho dop\u013a\u0148an\u00edm. Na to nem\u00e1me slov. Ke\u010f vy\u010derp\u00e1te ak\u00e9ko\u013evek mno\u017estvo svalov\u00e9ho glykog\u00e9nu, mali by ste sa postara\u0165 o jeho<strong> nahradenie<\/strong> \u2013 najm\u00e4, pokia\u013e je va\u0161im hlavn\u00fdm cie\u013eom rast svalov. Ak v\u00e1m tr\u00e9ner tvrd\u00ed, \u017ee sa nemus\u00edte zauj\u00edma\u0165 o <strong>doplnenie glykog\u00e9nu<\/strong>, potom s\u00fa jeho tr\u00e9ningy na ve\u013emi n\u00edzkej \u00farovni a maj\u00fa ve\u013emi slab\u00fa intenzitu, alebo si o tejto problematike ni\u010d <strong>ne\u0161tudoval<\/strong>. <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>V\u00fdskum, ktor\u00fd sledoval vyu\u017eitie glykog\u00e9nu po\u010das<strong> silov\u00e9ho tr\u00e9ningu<\/strong> uk\u00e1zal, \u017ee cvi\u010denie, ktor\u00e9 pozost\u00e1va z ak\u00fdchko\u013evek s\u00e9ri\u00ed od 6 &#8211; 20 a trv\u00e1 zhruba <strong>15 a\u017e 30 min\u00fat,<\/strong> ochudob\u0148uje hladinu glykog\u00e9nu vo svaloch asi o <strong>30 &#8211; 40<\/strong> %. Ak va\u0161e tr\u00e9ningy trvaj\u00fa<strong> 60 &#8211; 90 min\u00fa<\/strong>t, ste n\u00faten\u00ed r\u00fdchlo sa pohybova\u0165 medzi cvi\u010deniami alebo uprednost\u0148ujete vysoko intenz\u00edvne tr\u00e9ningy, ako kardio \u010di <a title=\"Tabata tr\u00e9ning blog GymBeam\" href=\"https:\/\/gymbeam.sk\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tabatu<\/a>, zn\u00ed\u017ei sa va\u0161a hladina svalov\u00e9ho glykog\u00e9nu o dobr\u00fdch <strong>60 &#8211; 75%. <\/strong><span style=\"color: #ff6600;\">[2]&nbsp;<\/span>Berte preto svoj pr\u00edjem <a title=\"Gainery a sacharidy GymBeam\" href=\"https:\/\/gymbeam.sk\/5-gainery\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sacharidov<\/a> v\u00e1\u017ene a<strong> dopl\u0148te svaly<\/strong> z\u00e1sobami glykog\u00e9nu. Ak tak neurob\u00edte, podv\u00e1dzate svoje svaly a <strong>obmedzujete ich<\/strong> regener\u00e1ciu. V skuto\u010dnosti, v\u00fdskum uk\u00e1zal, \u017ee ak oddialite konzum\u00e1ciu sacharidov <strong>o 2 hodiny<\/strong>, zn\u00ed\u017eite t\u00fdm r\u00fdchlos\u0165 doplnenia <strong>glykog\u00e9nu o 50 %<\/strong>. <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>Dokonca, niektor\u00ed tvrdia, \u017ee u v\u00e4\u010d\u0161iny \u013eud\u00ed vo fitku z tohto ni\u010d neplat\u00ed, preto\u017ee len <strong>minim\u00e1lne d\u00f4kazy<\/strong> nazna\u010duj\u00fa, \u017ee \u010di budete konzumova\u0165 sacharidy ihne\u010f po tr\u00e9ningu, alebo o dve hodiny nesk\u00f4r, \u00farove\u0148 glykog\u00e9nu sa dopln\u00ed <strong>sama do 24 hod\u00edn<\/strong>. Op\u00e4\u0165 plat\u00ed, \u017ee d\u00f4kazy oh\u013eadom tohto tvrdenia <strong>s\u00fa slab\u00e9.<\/strong> Preto najr\u00fdchlej\u0161\u00ed sp\u00f4sob ako doplni\u0165 svalov\u00fd glykog\u00e9n je konzum\u00e1cia <strong>vysoko-glykemick\u00fdch sacharidov<\/strong> ihne\u010f po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okam\u017eit\u00e9 doplnenie hladiny glykog\u00e9nu je d\u00f4le\u017eit\u00e9 pre rast svalstva. Ak sa glykog\u00e9n ulo\u017e\u00ed do svalov\u00fdch buniek, \u0165ah\u00e1 do nich vodu, a t\u00fdm sa zvy\u0161uje objem svalovej bunky a aj plnos\u0165 svalov\u00fdch vl\u00e1kien. <span style=\"color: #ff6600;\">[9]&nbsp;&nbsp;<\/span><\/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\/WhatsApp_Image_2018-09-12_at_20.59.35.jpeg\" alt=\"Sacharidy po tr\u00e9ningu pom\u00e1haj\u00fa doplni\u0165 glykog\u00e9n v svaloch\" width=\"843\" height=\"562\" title=\"Sacharidy po tr\u00e9ningu pom\u00e1haj\u00fa doplni\u0165 glykog\u00e9n v svaloch\"\/><\/figure><\/div>\n\n\n\n<p>Ke\u010f\u017ee <strong>pumpujete svaly<\/strong> po\u010das tr\u00e9ningu, zvy\u0161uje sa aj mno\u017estvo vody v svalov\u00fdch bunk\u00e1ch a r\u00fdchle doplnenie hladiny glykog\u00e9nu v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 udr\u017eiava\u0165 <strong>v\u00e4\u010d\u0161\u00ed objem<\/strong> svalovej bunky na dlh\u0161iu dobu. To m\u00f4\u017ee by\u0165 d\u00f4le\u017eit\u00e9, preto\u017ee \u00fadaje nazna\u010duj\u00fa, \u017ee v\u00e4\u010d\u0161\u00ed objem svalovej bunky podnecuje<strong> zmeny v svale<\/strong>, ktor\u00e9 ved\u00fa k jeho dlhodob\u00e9mu rastu. <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>\u010eal\u0161ou v\u00fdhodou konzum\u00e1cie sacharidov <strong>ihne\u010f po intenz\u00edvnom tr\u00e9ningu<\/strong>, a to najm\u00e4 <a title=\"Vysoko glykemick\u00e9 sacharidy - GymBeam\" href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vysoko glykemick\u00fdch sacharidov<\/a>, ako je <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3za<\/a>, je, \u017ee sa budete c\u00edti\u0165 ako <strong>znovuzroden\u00ed<\/strong>. Sacharidy v\u00e1m pom\u00f4\u017eu zbavi\u0165 sa pocitu hladu a letargie po brut\u00e1lnom tr\u00e9ningu, aby ste boli <strong>energick\u00ed<\/strong> a plne natankovan\u00ed. Plus, konzum\u00e1cia vysoko glykemick\u00fdch sacharidov po cvi\u010den\u00ed zvy\u010dajne ut\u00ed\u0161i ve\u013ek\u00fa <strong>t\u00fa\u017ebu po sladkom<\/strong> alebo po \u0161krobov\u00fdch sacharidoch bez negat\u00edvneho dopadu na <strong>pokrok<\/strong> vo va\u0161ej di\u00e9te. <span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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=\"Ako_je_to_s_inzulinom\"><\/span>Ako je to s inzul\u00ednom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161ou v\u00fdhodou vysoko glykemick\u00fdch sacharidov je <strong>\u0161tipka inzul\u00ednu,<\/strong> ktor\u00fa poskytuj\u00fa. Zatia\u013e, \u010do je inzul\u00edn pova\u017eovan\u00fd za <strong>anabolick\u00fd horm\u00f3n<\/strong>, o jeho vplyve na rast svalov sa debatuje \u010doraz \u010dastej\u0161ie. Verilo sa, \u017ee inzul\u00edn je <strong>kritick\u00fdm faktorom<\/strong> pre spustenie prote\u00ednovej synt\u00e9zy a zn\u00ed\u017eenie po\u0161kodenie svalov. Niektor\u00e9 s\u00fa\u010dasn\u00e9 v\u00fdskumy v\u0161ak toto miesto prisudzuj\u00fa <strong>aminokyselin\u00e1m z prote\u00edno<\/strong>v. <span style=\"color: #ff6600;\">[3] [9]<\/span><\/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\/DSC04454_1_.jpg\" alt=\"Aminokyseliny, prote\u00edn a sacharidy po tr\u00e9ningu s\u00fa d\u00f4le\u017eit\u00e9\" width=\"843\" height=\"562\" title=\"Aminokyseliny, prote\u00edn a sacharidy po tr\u00e9ningu s\u00fa d\u00f4le\u017eit\u00e9\"\/><\/figure><\/div>\n\n\n\n<p>V poslednej dobe viacer\u00e9 v\u00fdskumy porovn\u00e1vali konzum\u00e1ciu samotn\u00e9ho <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednu<\/a> po tr\u00e9ningu s konzum\u00e1ciou kombin\u00e1cie<strong> prote\u00ednu a sacharidov<\/strong> po tr\u00e9ningu. V\u00fdskum uk\u00e1zal, \u017ee pokia\u013e ide o <strong>prote\u00ednov\u00fa synt\u00e9zu<\/strong>, pridanie sacharidov do prote\u00ednov\u00e9ho drinku <strong>nezv\u00fd\u0161i<\/strong> synt\u00e9zu prote\u00ednov a <strong>nezn\u00ed\u017ei<\/strong> odb\u00faravanie bielkov\u00edn zo svalov o ni\u010d viac ako iba samostatn\u00fd prote\u00ednov\u00fd n\u00e1poj. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napriek tomu je inzul\u00edn ihne\u010f po tr\u00e9ningu <strong>st\u00e1le d\u00f4le\u017eit\u00fd<\/strong>. Via\u017ee sa toti\u017e na \u0161pecifick\u00e9 receptory na <strong>svalov\u00fdch bunk\u00e1ch<\/strong>, \u010do umo\u017e\u0148uje gluk\u00f3ze a aminokyselin\u00e1m, ako aj <a title=\"Kreat\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_self\" rel=\"noopener noreferrer\" class=\"ek-link\">kreat\u00ednu<\/a> a <a title=\"L-karnit\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">karnit\u00ednu<\/a>, aby ich svalov\u00e9 bunky prijali. Pod\u013ea v\u00fdskumu s\u00fa obe &#8211; kreat\u00edn aj karnit\u00edn, vysoko <strong>z\u00e1visl\u00e9 na inzul\u00edne<\/strong>, v \u010dase, ke\u010f sa chc\u00fa dosta\u0165 do svalov\u00fdch buniek a poskytova\u0165 im v\u00fdhody. <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>Ak za\u010dnete tieto doplnky u\u017e\u00edva\u0165 po cvi\u010den\u00ed, pravdepodobne budete chcie\u0165 <strong>maximalizova\u0165 aj hladinu inzul\u00ednu<\/strong>, najm\u00e4 ak je va\u0161im cie\u013eom rast svalovej hmoty. Ako sme u\u017e spom\u00ednali, v obdob\u00ed di\u00e9ty, ke\u010f zn\u00ed\u017eite celkov\u00fd pr\u00edjem sacharidov, vr\u00e1tane sacharidov po tr\u00e9ningu, inzul\u00edn do va\u0161ich svalov zabezpe\u010d\u00ed <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednov\u00fd n\u00e1poj<\/a> a <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>. <span style=\"color: #ff6600;\">[9]<\/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\/WhatsApp_Image_2019-01-30_at_22.58.25_1_.jpeg\" alt=\"Dextr\u00f3za a sacharidy po tr\u00e9ningu ako r\u00fdchly zdroj glykog\u00e9nu pre svaly\" title=\"Dextr\u00f3za a sacharidy po tr\u00e9ningu ako r\u00fdchly zdroj glykog\u00e9nu pre svaly\"\/><\/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\"><span class=\"ez-toc-section\" id=\"Dextroza_ako_najrychlejsi_zdroj_sacharidov_po_cviceni\"><\/span>Dextr\u00f3za ako najr\u00fdchlej\u0161\u00ed zdroj sacharidov po cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Konzum\u00e1cia \u010distej gluk\u00f3zy, zn\u00e1mej ako <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3za<\/a>, po tr\u00e9ningu, nepotrebuje <strong>\u010das na tr\u00e1venie<\/strong>. Gluk\u00f3za sa toti\u017e absorbuje do krvn\u00e9ho obehu okam\u017eite, a to takmer <strong>hne\u010f po konzum\u00e1ci\u00ed<\/strong>. Takto sa dostane do va\u0161ich svalov ve\u013emi r\u00fdchlo a v\u00fdsledkom je najr\u00fdchlej\u0161ie a \u00fapln\u00e9 doplnenie <strong>svalov\u00e9ho glykog\u00e9nu<\/strong>. To udr\u017e\u00ed va\u0161e svaly z\u00e1soben\u00e9 dostatkom glykog\u00e9nu na \u010fal\u0161\u00ed tr\u00e9ning, <strong>pritiahne vodu<\/strong> do svalov\u00fdch buniek a maximalizuje va\u0161u svalov\u00fa hmotu. <span style=\"color: #ff6600;\">[4]&nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyskusajte_kombinaciu_maltodextrin_a_glukoza\"><\/span>Vysk\u00fa\u0161ajte kombin\u00e1ciu maltodextr\u00edn a gluk\u00f3za<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Maltodextr\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Maltodextr\u00edn<\/a> je komplexn\u00fd sacharid z kukurice, ry\u017ee alebo zemiakov\u00e9ho \u0161krobu, ale jeho molekulov\u00fd <strong>vzorec je krat\u0161\u00ed<\/strong> ako u klasick\u00fdch komplexn\u00fdch sacharidov. Tie\u017e pozost\u00e1va z vo\u013ene viazan\u00fdch molek\u00fal gluk\u00f3zy a podobne ako dextr\u00f3za sa maltodextr\u00edn absorbuje <strong>priamo v \u010drev\u00e1ch.<\/strong> Tak\u017ee \u00fa\u010dinkuje na zv\u00fd\u0161enie hladinu cukru v krvi a \u00farove\u0148 inzul\u00ednu podobne <strong>ako dextr\u00f3za<\/strong>. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedin\u00fd rozdiel je v tom, \u017ee maltodextr\u00edn mus\u00ed najprv <strong>prejs\u0165 pe\u010de\u0148ou<\/strong>, kde sa l\u00e1mu v\u00e4zby medzi molekulami gluk\u00f3zy. To ovplyvn\u00ed r\u00fdchlos\u0165 dop\u013a\u0148ania glykog\u00e9nu, ktor\u00e1 je <strong>pomal\u0161ia ako pri dextr\u00f3ze<\/strong>. Preto\u017ee sa metabolizuje dl\u0161ie, ned\u00f4jde tak r\u00fdchlo k poklesu inzul\u00ednu a cukru v krvi, ako pri dextr\u00f3ze. Aj z toho d\u00f4vodu je <strong>v\u00fdhodnej\u0161ou vo\u013ebou<\/strong> pr\u00e1ve kombin\u00e1cia <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zy<\/a> a <a title=\"Maltodextr\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextr\u00ednu<\/a> po tr\u00e9ningu v <strong>pomere 1:1<\/strong>. <span style=\"color: #ff6600;\">[13] <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fruktoza_nie_je_dostatocne_rychla\"><\/span>Frukt\u00f3za nie je dostato\u010dne r\u00fdchla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cukor frukt\u00f3za, ktor\u00e1 tvor\u00ed <strong>50 % cukru<\/strong> vo v\u00e4\u010d\u0161ine ovocia, medu a sachar\u00f3zy, je v skuto\u010dnosti <strong>n\u00edzko-glykemick\u00fd sacharid<\/strong>. Frukt\u00f3za je forma cukru, ktor\u00fa telo nedok\u00e1\u017ee dobre vyu\u017ei\u0165. Vzh\u013eadom na svoju \u0161trukt\u00faru, <strong>nem\u00f4\u017ee by\u0165 priamo<\/strong> premenen\u00e1 na svalov\u00fd glykog\u00e9n, tak ako gluk\u00f3za. <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<p>Preto ak budete konzumova\u0165 <strong>frukt\u00f3zu formou ovocia<\/strong>, alebo vysoko frukt\u00f3zov\u00e9ho kukuri\u010dn\u00e9ho sirupu, nevstrebe sa do v\u00e1\u0161ho krvn\u00e9ho obehu tak r\u00fdchlo ako dextr\u00f3za. Namiesto toho, v\u00e4\u010d\u0161ina frukt\u00f3zy <strong>poputuje do pe\u010dene<\/strong>, kde sa m\u00f4\u017ee premeni\u0165 na gluk\u00f3zu a ulo\u017ei\u0165 ako glykog\u00e9n. Tento dej ovplyv\u0148uje pe\u010de\u0148, a to na z\u00e1klade potreby <strong>udr\u017ea\u0165 hladinu gluk\u00f3zy<\/strong> v krvi. <span style=\"color: #ff6600;\">[4]&nbsp; <\/span><\/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-525419107.jpg\" alt=\"Gumen\u00e9 medved\u00edky ako doplnok dextr\u00f3zy po tr\u00e9ningu\" width=\"843\" height=\"562\" title=\"Gumen\u00e9 medved\u00edky ako doplnok dextr\u00f3zy po tr\u00e9ningu\"\/><\/figure><\/div>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee frukt\u00f3za nebude optimalizova\u0165 doplnenie glykog\u00e9nu vo svaloch, <strong>nie je ide\u00e1lnou vo\u013ebo<\/strong>u po tr\u00e9ningu. To je jeden z hlavn\u00fdch d\u00f4vodov, pre\u010do sa <strong>namiesto ovocia<\/strong> alebo in\u00fdch sladkost\u00ed odpor\u00fa\u010daj\u00fa <strong>gumen\u00e9 medved\u00edky<\/strong>. V\u00e4\u010d\u0161ina sladkost\u00ed obsahuje vysoko ovocn\u00fd \u2013 frukt\u00f3zov\u00fd kukuri\u010dn\u00fd sirup alebo cukor. Stolov\u00fd cukor (sachar\u00f3za) pritom pozost\u00e1va asi <strong>50 % z frukt\u00f3zy a 50 % z gluk\u00f3zy,<\/strong> zatia\u013e \u010do vysoko-frukt\u00f3zov\u00fd kukuri\u010dn\u00fd sirup obsahuje a\u017e <strong>55 % frukt\u00f3zy<\/strong> alebo aj viac.&nbsp;Na rozdiel od toho, s\u00fa gumen\u00e9 medved\u00edky zv\u00e4\u010d\u0161a vyroben\u00e9 z <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zy <\/a>a kukuri\u010dn\u00e9ho sirupu. Kukuri\u010dn\u00fd sirup tvor\u00ed predov\u0161etk\u00fdm <strong>gluk\u00f3za<\/strong> a je zna\u010dne odli\u0161n\u00fd od fal\u0161ovan\u00e9ho vysoko frukt\u00f3zov\u00e9ho kukuri\u010dn\u00e9ho sirupu.<\/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=\"Nie_sacharidy_po_treningu_vam_neublizia\"><\/span>Nie, sacharidy po tr\u00e9ningu v\u00e1m neubl\u00ed\u017eia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ea \u013eud\u00ed si mysl\u00ed, \u017ee konzum\u00e1cia sacharidov po cvi\u010den\u00ed ich <strong>sprav\u00ed ob\u00e9znymi<\/strong>, no pr\u00e1ve \u010das po cvi\u010den\u00ed je ten, kedy si m\u00f4\u017eete by\u0165 ist\u00ed, \u017ee sa cukor <strong>nezmen\u00ed na telesn\u00fd tuk<\/strong>. Pokia\u013e ste sacharidy z va\u0161ej stravy \u00faplne odstr\u00e1nili, neriskujte suboptim\u00e1lny pr\u00edjem t\u00fdm, \u017ee presko\u010d\u00edte <strong>konzum\u00e1ciu sacharidov<\/strong> po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak dr\u017e\u00edte <strong>di\u00e9tu<\/strong>, aby ste sa zbavili telesn\u00e9ho tuku, ale prij\u00edmate sacharidy v jedle po\u010das d\u0148a, posledn\u00e1 vec, ktor\u00fa by ste mali urobi\u0165, je <strong>vynecha\u0165 sacharidy<\/strong> po cvi\u010den\u00ed. Ak u\u017e, tak rad\u0161ej odstr\u00e1\u0148te pr\u00edsun sacharidov z jedla po\u010das d\u0148a a nechajte si na ne <strong>priestor hne\u010f po tr\u00e9ningu<\/strong>.<\/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\/4_WhatsApp_Image_2018-12-18_at_13.37.24.jpeg\" alt=\"Sacharidy po tr\u00e9ningu zvy\u0161uj\u00fa regener\u00e1ciu svalstva\" width=\"843\" height=\"633\" title=\"Sacharidy po tr\u00e9ningu zvy\u0161uj\u00fa regener\u00e1ciu svalstva\"\/><\/figure><\/div>\n\n\n\n<p>Mo\u017eno tie\u017e m\u00e1te strach konzumova\u0165 sacharidy po cvi\u010den\u00ed, lebo ste po\u010duli, \u017ee doplnenie sacharidov po tr\u00e9ningu<strong> zni\u017euje hladinu rastov\u00e9ho horm\u00f3nu<\/strong> a testoster\u00f3nu. Nie je to pravda. <strong>Pre\u010do?<\/strong> Preto\u017ee hodnoty rastov\u00e9ho horm\u00f3nu a testoster\u00f3nu s\u00fa najvy\u0161\u0161ie po\u010das tr\u00e9ningu a n\u00e1sledne po tr\u00e9ningu sa <strong>r\u00fdchlo ust\u00e1lia<\/strong> bez oh\u013eadu na to, \u010di nie\u010do zjete alebo nie. Tak\u017ee pokojne <strong>jedzte po cvi\u010den\u00ed<\/strong> a presta\u0148te sa tr\u00e1pi\u0165 nad u\u017e aj tak rap\u00eddne klesaj\u00facimi hladinami horm\u00f3nov. <span style=\"color: #ff6600;\">[8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Par_rad_na_zaver\"><\/span>P\u00e1r r\u00e1d na z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre <strong>maximaliz\u00e1ciu regener\u00e1cie<\/strong> a rastu svalov je nutn\u00e9 konzumova\u0165 <a title=\"R\u00fdchle sacharidy GymBeam\" href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">r\u00fdchle sacharidy<\/a> spolu s <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednom<\/a> ihne\u010f po cvi\u010den\u00ed. Niet poch\u00fdb o tom, \u017ee t\u00e1to<strong> strat\u00e9gia<\/strong> naozaj funguje. Zdr\u00e1hanie sa sacharidov po cvi\u010den\u00ed len preto, aby ste sa vyhli \u00fabytku rastov\u00e9ho horm\u00f3nu alebo preto, \u017ee nezv\u00fd\u0161ia prote\u00ednov\u00fa synt\u00e9zu je nezmysel, najm\u00e4 ak ich po\u010das d\u0148a<strong> aj tak konzumujete<\/strong> v in\u00fdch jedl\u00e1ch. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cas po cvi\u010den\u00ed je najlep\u0161\u00ed na <strong>vyu\u017eitie sacharidov<\/strong> a pom\u00f4\u017ee v\u00e1m z\u00fa\u017eitkova\u0165 aj \u010fal\u0161ie doplnky v\u00fd\u017eivy, ako <a title=\"Kreat\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kreat\u00edn<\/a> a <a title=\"L-karnit\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">karnit\u00edn<\/a>, na ktor\u00e9 by ste po tr\u00e9ningu <strong>nemali zab\u00fada\u0165<\/strong>. Navy\u0161e sacharidy m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 aj na <strong>r\u00fdchlu regener\u00e1ciu<\/strong> medzi tr\u00e9ningami, hlavne ak tr\u00e9nujete \u010dasto. <span style=\"color: #ff6600;\">[12]<\/span><\/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\/14492495_654702378026383_1242898196181104308_n.jpg\" alt=\"Sacharidy odpor\u00fa\u010dame kombinova\u0165 s prote\u00ednom a BCAA po tr\u00e9ningu\" width=\"843\" height=\"562\" title=\"Sacharidy odpor\u00fa\u010dame kombinova\u0165 s prote\u00ednom a BCAA po tr\u00e9ningu\"\/><\/figure><\/div>\n\n\n\n<p>Jedin\u00fd pr\u00edpad, kedy m\u00f4\u017eete <strong>vynecha\u0165 konzum\u00e1ciu sacharidov<\/strong> po cvi\u010den\u00ed je vtedy, ak ste ich zo svojho jed\u00e1lni\u010dka \u00faplne odstr\u00e1nili, teda a\u017e na mal\u00e9 mno\u017estv\u00e1 v zelenine a prote\u00ednovom pr\u00e1\u0161ku. V tomto pr\u00edpade by malo by\u0165 va\u0161im fitness cie\u013eom <strong>redukova\u0165 tuk<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00e1 spr\u00e1va v\u0161ak je, \u017ee a<strong>j bez sacharidov<\/strong>, neohroz\u00edte prote\u00ednov\u00fa synt\u00e9zu vo va\u0161ich svaloch. Dokonca aj hodnoty <strong>inzul\u00ednu sa zv\u00fd\u0161i<\/strong>a, ak budete pravidlene konzumova\u0165 <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00edn<\/a> v kombin\u00e1ci\u00ed s <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, ktor\u00e9 tento efekt e\u0161te umocnia. <span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ria\u010fte sa preto t\u00fdmito tipmi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Hne\u010f po cvi\u010den\u00ed u\u017eite <strong>40 gramov<\/strong> <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednu<\/a> (srv\u00e1tka a kase\u00edn) pre maximaliz\u00e1ciu synt\u00e9zy prote\u00ednu vo svaloch.<\/li><li>Zv\u00e1\u017ete konzum\u00e1ciu <strong>5 &#8211; 10 gramov<\/strong> <a title=\"BCAA aminokyseliny pre \u0161portovcov\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> po cvi\u010den\u00ed na zefekt\u00edvnenie svalovej prote\u00ednovej synt\u00e9zy a zv\u00fd\u0161enie hladiny inzul\u00ednu. To je mimoriadne d\u00f4le\u017eit\u00e9, ak ste <strong>vo f\u00e1ze di\u00e9ty<\/strong> bez sacharidov.<\/li><li>Ak sacharidy konzumujete, siahnite po <strong>20 &#8211; 60 gramoch<\/strong> <a title=\"Dextr\u00f3za GymBeam\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextr\u00f3zy<\/a> a <a title=\"Maltodextr\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextr\u00ednu<\/a> v z\u00e1vislosti od va\u0161ej telesnej hmotnosti, cie\u013eov, intenzity a trvania tr\u00e9ningu. Ak v\u00e1s t\u00e1to vysok\u00e1 d\u00e1vka <a title=\"R\u00fdchle sacharidy GymBeam\" href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vysoko glykemick\u00fdch sacharidov<\/a> udr\u017euje v letargii, sk\u00faste men\u0161ie d\u00e1vky (<strong>15 &#8211; 30 gramov<\/strong>) vysoko glykemick\u00fdch cukrov a pridajte rovnak\u00fa d\u00e1vku <strong>n\u00edzko glykemick\u00fdch cukrov<\/strong>, napr\u00edklad z ovocia, ovsenej ka\u0161e alebo sladk\u00fdch zemiakov.<\/li><li>Pri f\u00e1zach di\u00e9ty, kedy sa vyh\u00fdbate v\u0161etk\u00fdm sacharidom, konzumujte <strong>40 gramov<\/strong> <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednu<\/a> a <strong>5 &#8211; 10 gramov<\/strong> <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>. To v\u00e1s udr\u017e\u00ed anabolick\u00fdmi aj napriek <strong>nedostatku sacharidov.<\/strong><\/li><\/ul>\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\/DSC_0457.jpg\" alt=\"Sacharidy po tr\u00e9ningu spolu s prote\u00ednom a BCAA s\u00fa dobr\u00e9 pre rast svalov\" width=\"843\" height=\"562\" title=\"Sacharidy po tr\u00e9ningu spolu s prote\u00ednom a BCAA s\u00fa dobr\u00e9 pre rast svalov\"\/><\/figure><\/div>\n\n\n\n<p>Ak\u00e9 s\u00fa va\u0161e sk\u00fasenosti so <strong>sacharidmi<\/strong> po tr\u00e9ningu? <strong>Dopl\u0148ujete ich, ale sa im vyh\u00fdbate? P<\/strong>ode\u013ete sa s nami v koment\u00e1roch o va\u0161e n\u00e1zory a dopl\u0148te aj jedl\u00e1, ktor\u00e9 v\u00e1m dodaj\u00fa<strong> energiu po tr\u00e9ningu<\/strong>. V pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/energy-rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy RTD drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sacharidy po tr\u00e9ningu, ako dextr\u00f3za a maltodextr\u00edn, doplnia hladinu glykog\u00e9nu vo svaloch, zv\u00fd\u0161ia inzul\u00edn, dodaj\u00fa v\u00e1m energiu a umo\u017enia rast svalovej hmoty.<\/p>\n","protected":false},"author":25,"featured_media":109802,"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":[7],"tags":[6056,6143,6055,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-265209","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-sacharidy","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>S\u00fa sacharidy po tr\u00e9ningu t\u00fdm, \u010do skuto\u010dne potrebujete? 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