{"id":265215,"date":"2019-04-15T06:49:00","date_gmt":"2019-04-15T04:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=265215"},"modified":"2024-05-29T11:44:00","modified_gmt":"2024-05-29T09:44:00","slug":"vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/","title":{"rendered":"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?"},"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\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/#A_szenhidratok_potoljak_a_glikogent\" title=\"A sz\u00e9nhidr\u00e1tok p\u00f3tolj\u00e1k a glikog\u00e9nt\">A sz\u00e9nhidr\u00e1tok p\u00f3tolj\u00e1k a glikog\u00e9nt<\/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\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/#Hogy_is_van_ez_az_inzulinnal\" title=\"Hogy is van ez az inzulinnal?\">Hogy is van ez az inzulinnal?<\/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\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/#Dextroz_a_szenhidratok_leggyorsabb_forrasa_edzes_utan\" title=\"Dextr\u00f3z, a sz\u00e9nhidr\u00e1tok leggyorsabb forr\u00e1sa edz\u00e9s ut\u00e1n\">Dextr\u00f3z, a sz\u00e9nhidr\u00e1tok leggyorsabb forr\u00e1sa edz\u00e9s ut\u00e1n<\/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\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/#Probaljatok_ki_a_maltodextrin_es_glukoz_kombinaciojat\" title=\"Pr\u00f3b\u00e1lj\u00e1tok ki a maltodextrin \u00e9s gl\u00fck\u00f3z kombin\u00e1ci\u00f3j\u00e1t\">Pr\u00f3b\u00e1lj\u00e1tok ki a maltodextrin \u00e9s gl\u00fck\u00f3z kombin\u00e1ci\u00f3j\u00e1t<\/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\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/#A_fruktoz_nem_eleg_gyors\" title=\"A frukt\u00f3z nem el\u00e9g gyors\">A frukt\u00f3z nem el\u00e9g gyors<\/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\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/#Nem_a_szenhidratok_edzes_utan_nem_artanak_nektek\" title=\"Nem, a sz\u00e9nhidr\u00e1tok edz\u00e9s ut\u00e1n nem \u00e1rtanak nektek\">Nem, a sz\u00e9nhidr\u00e1tok edz\u00e9s ut\u00e1n nem \u00e1rtanak nektek<\/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.hu\/blog\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/#Par_tanacs_befejezeskent\" title=\"P\u00e1r tan\u00e1cs befejez\u00e9sk\u00e9nt\">P\u00e1r tan\u00e1cs befejez\u00e9sk\u00e9nt<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az ut\u00f3bbi id\u0151ben <strong>sok k\u00e9rd\u00e9st<\/strong> kaptunk a sz\u00e9nhid\u00e1tok jelent\u0151s\u00e9g\u00e9r\u0151l edz\u00e9s ut\u00e1n. Egyesek <strong>nem tudj\u00e1k<\/strong>, hogyan is kellene a sz\u00e9nhidr\u00e1tokat bevonni az \u00e9trendj\u00fckbe. M\u00e1sok att\u00f3l tartanak, hogy <strong>zs\u00edrt szednek fel<\/strong> \u00e9s cs\u00f6kken a <strong>n\u00f6veked\u00e9si hormon \u00e9s a tesztoszteron<\/strong> szintje. De val\u00f3ban igaz ez?&nbsp;<strong>Olvass\u00e1tok el a cikket<\/strong> \u00e9s megtudj\u00e1tok, hogyan seg\u00edthetnek a sz\u00e9nhidr\u00e1tok <strong>az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9ben<\/strong> \u00e9s az edz\u00e9s ut\u00e1ni regener\u00e1ci\u00f3ban.<\/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_szenhidratok_potoljak_a_glikogent\"><\/span>A sz\u00e9nhidr\u00e1tok p\u00f3tolj\u00e1k a glikog\u00e9nt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a title=\"sz\u00e9nhidr\u00e1tok\" href=\"https:\/\/gymbeam.hu\/tomegnovelok-es-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">sz\u00e9nhidr\u00e1tok<\/span><\/a> edz\u00e9s ut\u00e1ni fogyaszt\u00e1s\u00e1nak f\u0151 <strong>oka<\/strong> az <strong>izmok glikog\u00e9ntartalm\u00e1nak<\/strong> p\u00f3tl\u00e1sa, amelyet az edz\u00e9s sor\u00e1n el\u00e9gettetek. Edz\u00e9s k\u00f6zben a f\u0151 \u00fczemanyagforr\u00e1s pont az izmokban tal\u00e1lhat\u00f3 <strong>glikog\u00e9n<\/strong>. A glikog\u00e9n <strong>a gl\u00fck\u00f3z tartal\u00e9k form\u00e1ja<\/strong>, amely hossz\u00fa, sz\u00e9t\u00e1gaz\u00f3 gl\u00fck\u00f3zmolekula l\u00e1ncokb\u00f3l \u00e1ll.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A gl\u00fck\u00f3z elszakad\u00e1sa a glikog\u00e9nl\u00e1nct\u00f3l az ATP, vagyis az <strong>adenozin-trifoszf\u00e1t el\u0151\u00e1ll\u00edt\u00e1s\u00e1hoz<\/strong> sz\u00fcks\u00e9ges, mely a sejt sz\u00e1m\u00e1ra els\u0151dleges energiaforr\u00e1sk\u00e9nt szolg\u00e1l. Ez sz\u00e1ll\u00edtja a k\u00e9miai energi\u00e1t \u00e9s d\u00f6nt\u0151 az <strong>izom\u00f6sszeh\u00faz\u00f3d\u00e1sokban<\/strong>. A kutat\u00e1sok meger\u0151s\u00edtett\u00e9k, hogy a glikog\u00e9np\u00f3tl\u00e1s legjobb m\u00f3dja edz\u00e9s ut\u00e1n az, ha min\u00e9l hamarabb magas glik\u00e9mi\u00e1s indexxel rendelkez\u0151 <strong>sz\u00e9nhidr\u00e1tot fogyasztunk<\/strong>. <span style=\"color: #ff6600;\">[1] [3]<\/span><\/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\/ghfgflkj_1_of_1_-205.JPG\" alt=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" style=\"width:843px;height:562px\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/figure>\n<\/div>\n\n\n<p>Egyes \u201eszak\u00e9rt\u0151k\u201c azt \u00e1ll\u00edtj\u00e1k, hogy egy \u00e1tlagos edz\u0151termi edz\u00e9s alatt nem \u00e9get\u00fcnk el annyi glikog\u00e9nt, hogy a p\u00f3tl\u00e1s\u00e1val kelljen <strong>bajl\u00f3dnunk<\/strong>. Erre nem&nbsp; tal\u00e1lunk szavakat. B\u00e1rmilyen mennyis\u00e9g\u0171 glikog\u00e9n fogy is el az izmokb\u00f3l, gondoskodni kell a <strong>p\u00f3tl\u00e1s\u00e1r\u00f3l<\/strong>&nbsp;\u2013 f\u0151leg ha a c\u00e9lotok az izomt\u00f6megn\u00f6vel\u00e9s. Ha az edz\u0151 azt \u00e1ll\u00edtja, nem sz\u00fcks\u00e9ges a <strong>glikog\u00e9n p\u00f3tl\u00e1s\u00e1val<\/strong> foglalkoznotok, akkor az edz\u00e9sei vagy nagyon alacsony sz\u00ednvonal\u00faak \u00e9s nem t\u00fals\u00e1gosan intenz\u00edvek, vagy pedig semmit <strong>nem tanult<\/strong> a k\u00e9rd\u00e9sr\u0151l. <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>A tanulm\u00e1ny, amely a glikog\u00e9n felhaszn\u00e1l\u00e1s\u00e1t vizsg\u00e1lta <strong>er\u0151edz\u00e9sek<\/strong> alatt, r\u00e1mutatott, hogy az edz\u00e9s, amely 6 &#8211; 20 sz\u00e9ri\u00e1b\u00f3l \u00e1ll \u00e9s durv\u00e1n <strong>15 &#8211; 30 percig<\/strong> tart, <strong>30 &#8211; 40<\/strong> %-kal cs\u00f6kkenti az izmok glikog\u00e9nszintj\u00e9t. Ha az edz\u00e9seitek <strong>60 &#8211; 90 percig<\/strong> tartanak, k\u00e9nytelenek vagytok gyorsan v\u00e1ltani a gyakorlatokat vagy a nagy intenzit\u00e1s\u00fa edz\u00e9st r\u00e9szes\u00edtitek el\u0151nyben, mint a kardio vagy <span style=\"color: #ff6600;\"><a title=\"Tabata: HIIT edz\u00e9s, amely c\u00e9lba juttat\" href=\"https:\/\/gymbeam.hu\/blog\/tabata-hiit-edzes-amely-celba-juttat\/?secret=221ztpH5jiZGcXpipSGfFCUViqziQpXk\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tabata<\/a> <\/span>edz\u00e9s, a glikog\u00e9nszintetek j\u00f3&nbsp;<strong>60 &#8211; 75%-kal&nbsp;<\/strong>cs\u00f6kken.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[2] <\/span>Vegy\u00e9tek teh\u00e1t komolyan a <span style=\"color: #ff6600;\"><a title=\"sz\u00e9nhidr\u00e1tok\" href=\"https:\/\/gymbeam.hu\/tomegnovelok-es-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sz\u00e9nhidr\u00e1tok<\/a><\/span> bevitel\u00e9t \u00e9s <strong>p\u00f3tolj\u00e1tok az izmokat<\/strong> glikog\u00e9nnel. Ha nem tesztek \u00edgy, <strong>korl\u00e1tozz\u00e1tok<\/strong> az izmok regener\u00e1l\u00f3d\u00e1s\u00e1t. T\u00e9ny, hogy a tanulm\u00e1ny kimutatta, hogy ha <strong>2 \u00f3r\u00e1val<\/strong> k\u00e9sleltetitek a sz\u00e9nhidr\u00e1tok p\u00f3tl\u00e1s\u00e1t, <strong>50 %-kal<\/strong> lass\u00edtj\u00e1tok a <strong>glikog\u00e9n<\/strong> ut\u00e1nt\u00f6lt\u00e9s\u00e9nek gyorsas\u00e1g\u00e1t. <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>S\u0151t, egyesek azt \u00e1llytj\u00e1k, hogy az edz\u0151terembe j\u00e1r\u00f3 emberek t\u00f6bbs\u00e9g\u00e9re n\u00e9zve nem \u00e9rv\u00e9nyes dolog. Azt modj\u00e1k, hogy att\u00f3l f\u00fcggetlen\u00fcl, hogy r\u00f6gt\u00f6n edz\u00e9s ut\u00e1n vagy k\u00e9t \u00f3r\u00e1val k\u00e9s\u0151bb fogyasztotok sz\u00e9nhidr\u00e1tokat, a glikog\u00e9n szintje <strong>\u00fagyis felt\u00f6lt\u0151dik 24 \u00f3r\u00e1n bel\u00fcl<\/strong>. Ezek az \u00e9rvek viszont <strong>gyenge<\/strong> l\u00e1bakon \u00e1llnak. A glikog\u00e9n izmokba val\u00f3 p\u00f3tl\u00e1s\u00e1nak leggyorsabb m\u00f3dja teh\u00e1t a <strong>magas glikog\u00e9ntartalm\u00fa sz\u00e9nhidr\u00e1tok<\/strong> fogyaszt\u00e1sa r\u00f6gt\u00f6n edz\u00e9s ut\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A glikog\u00e9nszint azonnali p\u00f3tl\u00e1sa fontos az izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l. Ha a glikog\u00e9n lerak\u00f3dik az izomsejtekbe, vizet h\u00faz bel\u00e9j\u00fck, ez\u00e1ltal n\u0151 az izomsejtek t\u00e9rfogata \u00e9s az izomrostok telts\u00e9ge is. <span style=\"color: #ff6600;\">[9] <\/span><\/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\/WhatsApp_Image_2018-09-12_at_20.59.35.jpeg\" alt=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" style=\"width:843px;height:562px\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/figure>\n<\/div>\n\n\n<p>Mikor edz\u00e9s k\u00f6zben <strong>az izmokat pump\u00e1lj\u00e1tok<\/strong>, az izomsejtekben n\u00f6vekedik a v\u00edz mennyis\u00e9ge is, a glikog\u00e9n gyors p\u00f3tl\u00e1sa pedig seg\u00edthet nektek hosszabb ideig megtartani az izomsejtek <strong>nagyobb t\u00e9rfogat\u00e1t<\/strong>. Ez fontos lehet, mert az adatok arra utalnak, hogy a&nbsp;nagyobb t\u00e9rfogat\u00fa izomsejtek buzd\u00edtj\u00e1k az <strong>izmok v\u00e1ltoz\u00e1s\u00e1t<\/strong>, ami hossz\u00fa t\u00e1v\u00fa n\u00f6veked\u00e9st eredm\u00e9nyez. <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>M\u00e1s el\u0151ny\u00f6kkel is j\u00e1r, ha egy <strong>intenz\u00edv edz\u00e9s ut\u00e1n egyb\u0151l<\/strong> sz\u00e9nhidr\u00e1tot fogyasztotok, f\u0151leg ha <a title=\"Gyors sz\u00e9nhidr\u00e1tok\" href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">magas glik\u00e9mi\u00e1s index\u0171<\/span><\/a>, mint p\u00e9ld\u00e1ul a <a title=\"Dextr\u00f3z - GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">dextr\u00f3z<\/span><\/a> &#8211; \u00fagy fogj\u00e1tok \u00e9rezni, mintha <strong>\u00fajj\u00e1sz\u00fclettetek<\/strong> volna. A sz\u00e9nhidr\u00e1tok seg\u00edtenek elnyomni az \u00e9hs\u00e9g\u00e9rzetet \u00e9s a leverts\u00e9get egy brut\u00e1lis edz\u00e9s ut\u00e1n, hogy \u00fajra <strong>energikusak<\/strong> legyetek \u00e9s felt\u00f6lt\u0151djetek. Plusz, a magas glik\u00e9mi\u00e1s index\u0171 szacharidok fogyaszt\u00e1sa edz\u00e9s ut\u00e1n \u00e1ltal\u00e1ban csillap\u00edtja az <strong>\u00e9dess\u00e9g<\/strong> vagy kem\u00e9ny\u00edt\u0151s sz\u00e9nhidr\u00e1tok <strong>ut\u00e1ni v\u00e1gyat<\/strong> an\u00e9lk\u00fcl, hogy negat\u00edv hat\u00e1ssal lenne az \u00e9trendetekre.&nbsp;<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=\"Hogy_is_van_ez_az_inzulinnal\"><\/span>Hogy is van ez az inzulinnal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A magas glikog\u00e9n index\u0171 sz\u00e9nhidr\u00e1tok tov\u00e1bbi el\u0151nye a <strong>csipetnyi inzulin<\/strong>, amit ny\u00fajtanak. M\u00edg az inzulint <strong>anabolikus hormonnak<\/strong> tekintik, egyre t\u00f6bbet t\u00e1rgyalnak az izomn\u00f6veked\u00e9sre gyakorolt hat\u00e1s\u00e1r\u00f3l. \u00dagy v\u00e9lt\u00e9k, hogy az inzulin <strong>d\u00f6nt\u0151 t\u00e9nyez\u0151<\/strong> feh\u00e9rjeszint\u00e9zis elind\u00edt\u00e1s\u00e1ban \u00e9s az izomk\u00e1rosod\u00e1s cs\u00f6kkent\u00e9s\u00e9ben. Egyes ai vizsg\u00e1latok viszont ezt a szerepet a <strong>feh\u00e9rj\u00e9kben tal\u00e1lhat\u00f3 aminosavaknak<\/strong> tulajdon\u00edtj\u00e1k.&nbsp;<span style=\"color: #ff6600;\">[3] [9]<\/span><\/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\/DSC04454_1_.jpg\" alt=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" style=\"width:843px;height:562px\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/figure>\n<\/div>\n\n\n<p>Az ut\u00f3bbi id\u0151ben t\u00f6bb tanulm\u00e1ny is \u00f6sszehasonl\u00edtotta a <a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">feh\u00e9rje<\/span><\/a> fogyaszt\u00e1s\u00e1t \u00f6nmag\u00e1ban a <strong>feh\u00e9rje \u00e9s sz\u00e9nhidr\u00e1tok<\/strong> kombin\u00e1ci\u00f3j\u00e1nak fogyaszt\u00e1s\u00e1val edz\u00e9s ut\u00e1n. A vizsg\u00e1lat kimutatta, hogy ha feh\u00e9rjeszint\u00e9zisr\u0151l van sz\u00f3, felesleges sz\u00e9nhidr\u00e1tokat hozz\u00e1adni a feh\u00e9rjeitalhoz. Ez ugyanis a feh\u00e9rjeszint\u00e9zist <strong>sem n\u00f6veli<\/strong>, \u00e9s a feh\u00e9rj\u00e9k lebont\u00e1s\u00e1t az izmokban <strong>sem cs\u00f6kkenti<\/strong> jobban, mint maga a feh\u00e9rjeital. <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>Ennek ellen\u00e9re <strong>m\u00e9gis fontos,<\/strong> hogy az inzulin jelen legyen egyb\u0151l edz\u00e9s ut\u00e1n. Ugyanis az izomsejteken tal\u00e1lhat\u00f3 speci\u00e1lis receptorokra k\u00f6t\u0151dik, ami lehet\u0151v\u00e9 teszi, hogy az izomsejtek magukba fogadj\u00e1k a gl\u00fck\u00f3zt \u00e9s aminosavakat, pl. a<a title=\"kreatin\" href=\"https:\/\/gymbeam.hu\/mikronizalt-kreatin-monohidrat-100-creapurer-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\"> kreatint<\/span><\/a> vagy <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/spalovac-tukov-l-karnitin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">karnitint<\/a><\/span>. A vizsg\u00e1lat szerint mindkett\u0151 &#8211; a kreatin \u00e9s a karnitin is &#8211; nagyban <strong>f\u00fcggenek az inzulint\u00f3l<\/strong>, mialatt pr\u00f3b\u00e1lnak az izomsejtekbe jutni. <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>Ha elkezditek edz\u00e9s ut\u00e1n ezeket a kieg\u00e9sz\u00edt\u0151ket szedni, \u00e9rdemes lesz az <strong>inzulinszintet is maximaliz\u00e1lni<\/strong>, f\u0151leg ha a c\u00e9lotok az izomt\u00f6meg n\u00f6vel\u00e9se. Ahogy m\u00e1r eml\u00edtett\u00fck, a di\u00e9ta alatt, amikor cs\u00f6kkentitek a sz\u00e9nhidr\u00e1tbevitelt (az edz\u00e9s ut\u00e1ni sz\u00e9nhidr\u00e1tokat is bele\u00e9rtve), az inzulint a <a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">feh\u00e9rjeital<\/span><\/a> \u00e9s a <a title=\"bcaa 4:1:1\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">BCAA<\/span><\/a> biztos\u00edtja. <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=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/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=\"Dextroz_a_szenhidratok_leggyorsabb_forrasa_edzes_utan\"><\/span>Dextr\u00f3z, a sz\u00e9nhidr\u00e1tok leggyorsabb forr\u00e1sa edz\u00e9s ut\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tiszta gl\u00fck\u00f3z, m\u00e1sn\u00e9ven&nbsp;<a title=\"Dextr\u00f3z - GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">dextr\u00f3z<\/span><\/a> fogyaszt\u00e1sa edz\u00e9s ut\u00e1n&nbsp;nem ig\u00e9nyel <strong>id\u0151t az em\u00e9szt\u00e9sre<\/strong>. A gl\u00fck\u00f3z ugyanis <strong>fogyaszt\u00e1s ut\u00e1n szinte azonnal<\/strong> felsz\u00edv\u00f3dik a v\u00e9r\u00e1ramba. \u00cdgy nagyon gyorsan eljut az izmokba, aminek eredm\u00e9nye az <strong>izmok glikog\u00e9nszintj\u00e9nek<\/strong> leggyorsabb \u00e9s teljes p\u00f3tl\u00e1sa.&nbsp;Ez biztos\u00edtja, hogy az izmok el\u00e9gg\u00e9 glikog\u00e9nnel rendelkezzenek k\u00f6vetkez\u0151 edz\u00e9shez, vonzza a vizet az izomsejtekbe \u00e9s maximaliz\u00e1lja az izomt\u00f6meget t\u00e9rfogat\u00e1t. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Probaljatok_ki_a_maltodextrin_es_glukoz_kombinaciojat\"><\/span>Pr\u00f3b\u00e1lj\u00e1tok ki a maltodextrin \u00e9s gl\u00fck\u00f3z kombin\u00e1ci\u00f3j\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a><\/span> egy komplex sz\u00e9nhidr\u00e1t kukoric\u00e1b\u00f3l, rizsb\u0151l vagy burgonyakem\u00e9ny\u00edt\u0151b\u0151l, de a molekul\u00e1ris k\u00e9plete r\u00f6videbb, mint a klasszikus komplex sz\u00e9nhidr\u00e1tok\u00e9. Szabadon k\u00f6t\u00f6tt gl\u00fck\u00f3zmolekul\u00e1kb\u00f3l \u00e1ll, \u00e9s a dextr\u00f3zhoz hasonl\u00f3an a k\u00f6zvetlen\u00fcl <strong>a b\u00e9lben felsz\u00edv\u00f3dik<\/strong>. Teh\u00e1t <strong>a dextr\u00f3zhoz hasonl\u00f3an<\/strong> n\u00f6veli a v\u00e9rcukor \u00e9s az inzulin szintj\u00e9t. <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>Az egyetlen k\u00fcl\u00f6nbs\u00e9g az, hogy a maltodextrinnek el\u0151sz\u00f6r <strong>\u00e1t kell mennie a m\u00e1jon<\/strong>, ahol a gl\u00fck\u00f3zmolekul\u00e1k k\u00f6z\u00f6tti k\u00f6t\u00e9sek megszakadnak. Ez befoly\u00e1solja a glikog\u00e9n p\u00f3tl\u00e1s\u00e1nak sebess\u00e9get, amely \u00edgy <strong>lassabb, mint a dextr\u00f3zn\u00e1l<\/strong>. Mivel tov\u00e1bb tart, am\u00edg felsz\u00edv\u00f3dik, az inzulin \u00e9s a v\u00e9rcukor szintje nem cs\u00f6kken olyan gyorsan, mint adextr\u00f3zn\u00e1l. Ez okn\u00e1l fogva is <strong>el\u0151ny\u00f6sebb v\u00e1laszt\u00e1s<\/strong> a <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\u00f3z<\/a><\/span> \u00e9s <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a><\/span> kombin\u00e1ci\u00f3ja edz\u00e9s ut\u00e1n <strong>1:1 ar\u00e1nyban<\/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=\"A_fruktoz_nem_eleg_gyors\"><\/span>A frukt\u00f3z nem el\u00e9g gyors<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A frukt\u00f3z, amely <strong>a cukrok 50%-\u00e1t<\/strong> alkotja a legt\u00f6bb gy\u00fcm\u00f6lcsben, a m\u00e9zben \u00e9s szachar\u00f3zban, val\u00f3j\u00e1ban egy <strong>alacsony glik\u00e9mi\u00e1s index\u0171 sz\u00e9nhidr\u00e1t<\/strong> tal\u00e1lhat\u00f3. A frukt\u00f3z a cukor egyik form\u00e1ja, amelyet a test nem k\u00e9pes j\u00f3l felhaszn\u00e1lni. A szerkezete miatt <strong>nem tud k\u00f6zvetlen\u00fcl<\/strong> glikog\u00e9nn\u00e9 \u00e1talakulni, mint a gl\u00fck\u00f3z. <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>\u00cdgy ha <strong>gy\u00fcm\u00f6lcs<\/strong> vagy magas frukt\u00f3ztartalm\u00fa kukoricaszirup <strong>form\u00e1j\u00e1ban<\/strong> fogyasztotok frukt\u00f3zt, nem sz\u00edv\u00f3dik fel a v\u00e9r\u00e1ramban olyan gyorsan, mint a dextr\u00f3z. Ehelyett a frukt\u00f3z nagy r\u00e9sze <strong>a m\u00e1jba ker\u00fcl<\/strong>, ahol gl\u00fck\u00f3zz\u00e1 alakulhat \u00e9s glikog\u00e9nk\u00e9nt t\u00e1rol\u00f3dhat. Ez a hat\u00e1s befoly\u00e1solja a m\u00e1jat, m\u00e9gpedig <strong>a v\u00e9r gl\u00fck\u00f3zszintj\u00e9nek megtart\u00e1sa<\/strong> alapj\u00e1n.&nbsp;<span style=\"color: #ff6600;\">[4] <\/span><\/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-525419107.jpg\" alt=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" style=\"width:843px;height:562px\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/figure>\n<\/div>\n\n\n<p>Mivel a frukt\u00f3z nem optimaliz\u00e1lja az izmok glikog\u00e9nj\u00e9nek felt\u00f6lt\u00e9s\u00e9t, ez\u00e9rt <strong>nem ide\u00e1lis v\u00e1laszt\u00e1s<\/strong> az edz\u00e9s ut\u00e1n. Ez az egyik f\u0151 oka annak, hogy mi\u00e9rt aj\u00e1nlott gy\u00fcm\u00f6lcs vagy egy\u00e9b \u00e9dess\u00e9gek <strong>helyett<\/strong> ink\u00e1bb a <strong>gumicukor<\/strong>. A legt\u00f6bb \u00e9dess\u00e9g magas frukt\u00f3ztartalm\u00fa kukoricaszirupot vagy cukrot tartalmaz. A sima cukor (szachar\u00f3z) <strong>50 % frukt\u00f3zb\u00f3l \u00e9s 50 % gl\u00fck\u00f3zb\u00f3l<\/strong> \u00e1ll, m\u00edg a magas frukt\u00f3z tartalm\u00fa kukoricaszirup <strong>legal\u00e1bb 55 % frukt\u00f3zt<\/strong> tartalmaz. Ett\u0151l elt\u00e9r\u0151en a gumicukor t\u00f6bbnyire <a title=\"Dextr\u00f3z - GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">dextr\u00f3zb\u00f3l<\/span><\/a> \u00e9s kukoricaszirupb\u00f3l k\u00e9sz\u00fcl. A kukoricaszirup els\u0151sorban <strong>gl\u00fck\u00f3zb\u00f3l<\/strong> \u00e9p\u00fcl fel \u00e9s jelent\u0151s m\u00e9rt\u00e9kben elt\u00e9r a hamis\u00edtott frukt\u00f3zos&nbsp;kukoricaszirupt\u00f3l.<\/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=\"Nem_a_szenhidratok_edzes_utan_nem_artanak_nektek\"><\/span>Nem, a sz\u00e9nhidr\u00e1tok edz\u00e9s ut\u00e1n nem \u00e1rtanak nektek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sokan \u00fagy gondolj\u00e1k, hogy a sz\u00e9nhidr\u00e1tok edz\u00e9s ut\u00e1n val\u00f3&nbsp;fogyaszt\u00e1s\u00e1t\u00f3l <strong>t\u00fals\u00falyosak lesznek<\/strong>, viszont pont az edz\u00e9s ut\u00e1ni id\u0151 az, amikor biztosak lehettek benne, hogy a cukor <strong>nem testzs\u00edrr\u00e1 alakul<\/strong>. Ha teljesen elt\u00e1vol\u00edtott\u00e1tok a sz\u00e9nhidr\u00e1tok az \u00e9trendetekb\u0151l, ne kock\u00e1ztass\u00e1tok az optim\u00e1lisn\u00e1l kevesebb bevitel\u00e9t azal, hogy kihagyj\u00e1tok a <strong>fogyaszt\u00e1sukat<\/strong> edz\u00e9s ut\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha az\u00e9rt <strong>di\u00e9t\u00e1ztok<\/strong>, hogy megszabaduljatok a testzs\u00edrt\u00f3l, de a nap folyam\u00e1n sz\u00e9nhidr\u00e1tot is fogyaszotok, az utols\u00f3 dolog, amit tennetek kellene az, hogy edz\u00e9s ut\u00e1n <strong>kihagyj\u00e1tok \u0151ket<\/strong>. Akkor ink\u00e1bb hagyj\u00e1tok ki napk\u00f6zben \u00e9s ink\u00e1bb <strong>r\u00f6gt\u00f6n edz\u00e9s ut\u00e1n<\/strong> fogyasszatok sz\u00e9nhidr\u00e1tot.<\/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\/4_WhatsApp_Image_2018-12-18_at_13.37.24.jpeg\" alt=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" style=\"width:843px;height:633px\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/figure>\n<\/div>\n\n\n<p>Lehet, hogy az\u00e9rt f\u00e9ltek sz\u00e9nhidr\u00e1tot fogyasztani edz\u00e9s ut\u00e1n, mert azt hallott\u00e1tok, hogy ez c<strong>s\u00f6kkenti a n\u00f6veked\u00e9si hormon<\/strong> \u00e9s a tesztoszteron <strong>szintj\u00e9t<\/strong>. Ez viszont nem igaz. <strong>Mi\u00e9rt?<\/strong>&nbsp;Mert a n\u00f6veked\u00e9si hormon \u00e9s a tesztoszteron szintje edz\u00e9s alatt a legmagasabb, edz\u00e9s ut\u00e1n pedig <strong>gyorsan meg\u00e1llapodnak<\/strong>, f\u00fcggetlen\u00fcl att\u00f3l, hogy esztek-e valamit vagy nem. Teh\u00e1t nyugodtan <strong>egyetek edz\u00e9s ut\u00e1n<\/strong> \u00e9s ne agg\u00f3djatok az egy\u00e9bk\u00e9nt is gyorsan cs\u00f6kken\u0151 hormonszintek miatt. <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_tanacs_befejezeskent\"><\/span>P\u00e1r tan\u00e1cs befejez\u00e9sk\u00e9nt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az izmok regener\u00e1ci\u00f3j\u00e1nak \u00e9s n\u00f6veked\u00e9s\u00e9nek <strong>maximaliz\u00e1l\u00e1sa<\/strong> \u00e9rdek\u00e9ben sz\u00fcks\u00e9g van a <a title=\"gyors sz\u00e9nhidr\u00e1tok\" href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">gyors sz\u00e9nhidr\u00e1tok<\/span><\/a> fogyaszt\u00e1s\u00e1ra <a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">feh\u00e9rj\u00e9vel<\/span><\/a> egy\u00fctt az edz\u00e9s ut\u00e1n.&nbsp;K\u00e9ts\u00e9gtelen, hogy ez a <strong>strat\u00e9gia<\/strong> val\u00f3ban m\u0171k\u00f6dik.&nbsp;Nincs \u00e9rtelme kihagyni a sz\u00e9nhidr\u00e1tokat edz\u00e9s ut\u00e1n csak az\u00e9rt, hogy elker\u00fclj\u00e9tek a n\u00f6veked\u00e9si hormon cs\u00f6kken\u00e9s\u00e9t vagy az\u00e9rt, mert nem n\u00f6velik a feh\u00e9rjeszint\u00e9zist, f\u0151leg ha napk\u00f6zben <strong>\u00fagyis fogyasztj\u00e1tok<\/strong> \u0151ket m\u00e1s \u00e9telekben. <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>Az edz\u00e9s ut\u00e1ni id\u0151 nemcsak a&nbsp;<strong>sz\u00e9nhidr\u00e1tok felhaszn\u00e1l\u00e1s\u00e1ra<\/strong> a legalkalmasabb, hanem m\u00e1s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00e9re is, mint a kreatin vagy a karnitin, amelyekr\u0151l szint\u00e9n <strong>nem kellene megfeledkeznetek<\/strong> edz\u00e9s ut\u00e1n. Ezenk\u00edv\u00fcl a sz\u00e9nhidr\u00e1tok hasznosak lehetnek az edz\u00e9sek k\u00f6z\u00f6tti <strong>gyors regener\u00e1ci\u00f3ban<\/strong> is, k\u00fcl\u00f6n\u00f6sen akkor, ha gyakran edzetek.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/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\/14492495_654702378026383_1242898196181104308_n.jpg\" alt=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" style=\"width:843px;height:562px\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/figure>\n<\/div>\n\n\n<p>Az egyetlen eset, amikor <strong>kihagyhatj\u00e1tok a sz\u00e9nhidr\u00e1tok fogyaszt\u00e1s\u00e1t<\/strong> edz\u00e9s ut\u00e1n az, ha az \u00e9trendetekb\u0151l teljesen elt\u00e1vol\u00edtott\u00e1tok a sz\u00e9nhidr\u00e1tokat, lesz\u00e1m\u00edtva persze a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gekben <\/a>\u00e9s feh\u00e9rjeporban tal\u00e1lhat\u00f3 kis mennyis\u00e9get. Ebben az esetben a fitnessz c\u00e9lotok a <strong>zs\u00edrcs\u00f6kkent\u00e9s<\/strong> kellene, hogy legyen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A j\u00f3 h\u00edr viszont az, hogy <strong>sz\u00e9nhidr\u00e1tok n\u00e9lk\u00fcl sem<\/strong> vesz\u00e9lyeztitek a feh\u00e9rjeszint\u00e9zist az izmokban. S\u0151t, ha rendszeresen fogtok <a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">feh\u00e9rj\u00e9t<\/span><\/a> \u00e9s<a title=\"bcaa 4:1:1\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\"> BCAA<\/span><\/a>-t fogyassztani, <strong>az inzulinszint is megn\u00f6vekszik<\/strong>, amik ezt a hat\u00e1st tov\u00e1bb fokozz\u00e1k.&nbsp;<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\">K\u00f6vess\u00e9tek teh\u00e1t az al\u00e1bbi tippeket:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n fogyasszatok <strong>40 gramm<\/strong><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\"> feh\u00e9rj<\/span><\/a><span style=\"color: #ff6600;\"><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u00e9<\/a><\/span><a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">t<\/span><\/a> (tejsav\u00f3 vagy kazein) a feh\u00e9rjeszint\u00e9zis maximaliz\u00e1l\u00e1sa \u00e9rdek\u00e9ben.<\/li>\n\n\n\n<li>Fontolj\u00e1tok meg <strong>5 &#8211; 10 gramm<\/strong> <a title=\"bcaa 4:1:1\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">BCAA<\/span><\/a> fogyaszt\u00e1s\u00e1t edz\u00e9s ut\u00e1n, hogy m\u00e9g hat\u00e1sosabb legyen a feh\u00e9rjeszint\u00e9zis \u00e9s n\u00f6vekedjen az inzulinszint. Ez rendk\u00edv\u00fcl fontos, ha a <strong>di\u00e9ta<\/strong> sz\u00e9nhidr\u00e1tok n\u00e9lk\u00fcli f\u00e1zis\u00e1ban vagytok.<\/li>\n\n\n\n<li>Ha fogyasztotok sz\u00e9nhidr\u00e1tokat, <strong>20 &#8211; 60 gramm<\/strong> <a title=\"Dextr\u00f3z - GymBeam\" href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">dextr\u00f3z<\/span><\/a> vagy <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a><\/span> megfelel\u0151 a testt\u00f6megt\u0151l, a c\u00e9lotokt\u00f3l \u00e9s az edz\u00e9s intenzit\u00e1s\u00e1t\u00f3l \u00e9s hossz\u00e1t\u00f3l f\u00fcgg\u0151en. Ha az ilyen nagy adag, <a title=\"Gyors sz\u00e9nhidr\u00e1tok\" href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">magas glik\u00e9mi\u00e1s index\u0171 sz\u00e9nhidr\u00e1t<\/span><\/a> leh\u00faz titeket, fogyasszatok kisebb adag (<strong>15 &#8211; 30 gramm<\/strong>) magas glik\u00e9mi\u00e1s index\u0171 cukrot \u00e9s ugyanolyan adag <strong>alacsony glik\u00e9mi\u00e1s cukrot<\/strong>, p\u00e9ld\u00e1ul gy\u00fcm\u00f6lcsb\u0151l, zabk\u00e1s\u00e1b\u00f3l vagy \u00e9desburgony\u00e1b\u00f3l.<\/li>\n\n\n\n<li>A di\u00e9ta sz\u00e9nhidr\u00e1tmentes f\u00e1zisai alatt fogyasszatok <strong>40 gramm<\/strong><span style=\"color: #ff6600;\"> <a title=\"feh\u00e9rje gymbeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rj\u00e9t<\/a> <\/span>\u00e9s <strong>5 &#8211; 10 gramm<\/strong> <a title=\"bcaa 4:1:1\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">BCAA<\/span><\/a>-t. \u00cdgy anabolikusak maradtok a <strong>sz\u00e9nhidr\u00e1tok hi\u00e1nya<\/strong>&nbsp;ellen\u00e9re is.<\/li>\n<\/ul>\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\/DSC_0457.jpg\" alt=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\" style=\"width:843px;height:562px\" title=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van?\"\/><\/figure>\n<\/div>\n\n\n<p>Milyenek a tapasztalaitok a <strong>sz\u00e9nhidr\u00e1tokkal<\/strong> edz\u00e9s ut\u00e1n? <strong>Fogyasztj\u00e1tok vagy ker\u00fclitek \u0151ket<\/strong>? Ossz\u00e1tok meg a v\u00e9lem\u00e9nyeteket kommentben \u00e9s \u00edrj\u00e1tok le, melyek azok az \u00e9telek, amelyek <strong>energi\u00e1t adnak nektek edz\u00e9s ut\u00e1n<\/strong>. Ha tetszett a cikk, <strong>t\u00e1mogass\u00e1tok megoszt\u00e1ssal<\/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","protected":false},"excerpt":{"rendered":"<p>Hallott\u00e1tok a m\u00edtoszokat arr\u00f3l hogy sz\u00e9nhidr\u00e1tok fogyaszt\u00e1s\u00e1t\u00f3l edz\u00e9s ut\u00e1n megh\u00edztok? Vagy hogy hirtelen cs\u00f6kken t\u0151le a n\u00f6veked\u00e9si hormon? Ne higyjetek nekik, ink\u00e1bb olvass\u00e1tok el a cikket, hogy lesz\u00e1molhassatok a mendemond\u00e1kkal.<\/p>\n","protected":false},"author":25,"featured_media":109799,"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":[7638,7356,7248,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-265215","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-etrend-hu","10":"tag-szenhidratok","11":"tag-taplalekkiegeszitok","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>Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hallott\u00e1tok a m\u00edtoszokat arr\u00f3l hogy sz\u00e9nhidr\u00e1tok fogyaszt\u00e1s\u00e1t\u00f3l edz\u00e9s ut\u00e1n megh\u00edztok? Vagy hogy hirtelen cs\u00f6kken t\u0151le a n\u00f6veked\u00e9si hormon? Ne higyjetek nekik, ink\u00e1bb olvass\u00e1tok el a cikket, hogy lesz\u00e1molhassatok a mendemond\u00e1kkal.\" \/>\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\/vajon-a-szenhidratok-azok-amikre-edzes-utan-valoban-szukseged-van\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vajon a sz\u00e9nhidr\u00e1tok azok, amikre edz\u00e9s ut\u00e1n val\u00f3ban sz\u00fcks\u00e9ged van? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hallott\u00e1tok a m\u00edtoszokat arr\u00f3l hogy sz\u00e9nhidr\u00e1tok fogyaszt\u00e1s\u00e1t\u00f3l edz\u00e9s ut\u00e1n megh\u00edztok? Vagy hogy hirtelen cs\u00f6kken t\u0151le a n\u00f6veked\u00e9si hormon? 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