{"id":269165,"date":"2016-05-17T12:35:00","date_gmt":"2016-05-17T10:35:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269165"},"modified":"2023-12-05T13:18:40","modified_gmt":"2023-12-05T12:18:40","slug":"maltodextrin-a-ako-nim-zefektivnite-trening","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/maltodextrin-a-ako-nim-zefektivnite-trening\/","title":{"rendered":"Maltodextr\u00edn a ako n\u00edm zefekt\u00edvnite tr\u00e9ning"},"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\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Naco_sa_maltodextrin_pouziva\" title=\"Na\u010do sa maltodextr\u00edn pou\u017e\u00edva?\">Na\u010do sa maltodextr\u00edn pou\u017e\u00edva?<\/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\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Kde_ho_najdeme\" title=\"Kde ho n\u00e1jdeme?\">Kde ho n\u00e1jdeme?<\/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\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Kedy_ho_pouzivat\" title=\"Kedy ho pou\u017e\u00edva\u0165?\">Kedy ho pou\u017e\u00edva\u0165?<\/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\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Aky_je_spravny_pomer_maltodextrinu_s_bielkovinami_po_treningu\" title=\"Ak\u00fd je spr\u00e1vny pomer maltodextr\u00ednu s bielkovinami po tr\u00e9ningu?\">Ak\u00fd je spr\u00e1vny pomer maltodextr\u00ednu s bielkovinami po tr\u00e9ningu?<\/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\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Maltodextrin_ma_rovnaky_pocet_kalorii_na_gram_ako_cukor\" title=\"Maltodextr\u00edn m\u00e1 rovnak\u00fd po\u010det kal\u00f3ri\u00ed na gram ako cukor\">Maltodextr\u00edn m\u00e1 rovnak\u00fd po\u010det kal\u00f3ri\u00ed na gram ako cukor<\/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\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Rizika_maltodextrinu_na_zdravie\" title=\"Rizik\u00e1 maltodextr\u00ednu na zdravie\">Rizik\u00e1 maltodextr\u00ednu na zdravie<\/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\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Maltodextrin_vplyva_na_hladinu_cukru_v_krvi\" title=\"Maltodextr\u00edn vpl\u00fdva na hladinu cukru v krvi\">Maltodextr\u00edn vpl\u00fdva na hladinu cukru v krvi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/maltodextrin-a-ako-nim-zefektivnite-trening\/#Vsetko_co_potrebujete_vediet_o_maltodextrine\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o maltodextr\u00edne\">V\u0161etko, \u010do potrebujete vedie\u0165 o maltodextr\u00edne<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eno ste e\u0161te nikdy predt\u00fdm nepo\u010duli o tejto <strong>potravin\u00e1rskej zlo\u017eke- maltodextr\u00edne<\/strong>, alebo ste sa u\u017e stretli s r\u00f4znymi n\u00e1zormi na t\u00fato potravin\u00e1rsku zlo\u017eku.&nbsp;Nech u\u017e je to akoko\u013evek, s ve\u013ekou pravdepodobnos\u0165ou ste u\u017e s maltodextr\u00ednom stretli alebo ho pou\u017eili nieko\u013ekokr\u00e1t po\u010das svojho \u017eivota. Sk\u00faste si vybra\u0165 5 potrav\u00edn, ktor\u00e9 m\u00e1te doma po ruke a pre\u010d\u00edtajte si etiketu so zoznamom ingredienci\u00ed. Garantujem v\u00e1m, \u017ee aspo\u0148 niektor\u00e9 z nich bud\u00fa obsahova\u0165 maltodextr\u00edn. &nbsp;Maltodextr\u00edn je <strong>\u010dasto pou\u017e\u00edvan\u00fd ako pr\u00edsada v n\u00e1pojoch \u0161portovcov<\/strong>. Niektor\u00e9 v\u00fdskumy ukazuj\u00fa, \u017ee maltodextr\u00edn ako doplnok v\u00fd\u017eivy <strong>m\u00f4\u017ee pom\u00f4c\u0165 udr\u017ea\u0165 anaer\u00f3bnu energiu po\u010das cvi\u010denia<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Maltodextr\u00edn je umel\u00fd cukor<\/strong> (tie\u017e zn\u00e1my ako polysacharid), ktor\u00fd m\u00e1 jemn\u00fa, sladk\u00fa chu\u0165. Zvy\u010dajne sa vyr\u00e1ba z kukurice a p\u0161enice ale m\u00f4\u017eeme ho z\u00edska\u0165 takisto z ry\u017ee, zemiakov a manioku.&nbsp;Pou\u017e\u00edva sa aj ako pr\u00eddavn\u00e1 l\u00e1tka v mnoh\u00fdch potravin\u00e1ch, vr\u00e1tane korenia, z\u00e1kuskov \u010di chipsov.&nbsp;Jeho \u00fa\u010dinky na zdravie z\u00e1visia od druhu a mno\u017estva, ktor\u00e9 konzumujete. Jeden typ maltodextr\u00ednu je <strong>komplexn\u00fd sacharid, ktor\u00fd obsahuje kal\u00f3rie<\/strong>. Druh\u00fd typ &#8211; <strong>rezistentn\u00fd maltodextr\u00edn<\/strong> poch\u00e1dza z rovnak\u00e9ho zdroja, ale prech\u00e1dza \u010fal\u0161\u00edm spracovan\u00edm aby bol nestr\u00e1vite\u013en\u00fd. <strong>Rezistentn\u00fd maltodextr\u00edn neposkytuje energiu<\/strong>. Term\u00edn maltodextr\u00edn sa vz\u0165ahuje na v\u0161etky l\u00e1tky z\u00edskan\u00e9 hydrol\u00fdzou \u0161krobu, ktor\u00e9 obsahuj\u00fa menej ako 20 jednotiek gluk\u00f3zy.&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/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-540098692.jpg\" alt=\"Maltodext\u00edn v n\u00e1pojoch\" style=\"width:843px;height:562px\" title=\"Maltodext\u00edn v n\u00e1pojoch\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Naco_sa_maltodextrin_pouziva\"><\/span>Na\u010do sa maltodextr\u00edn pou\u017e\u00edva?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maltodextr\u00edn sa vyr\u00e1ba pou\u017eit\u00edm enz\u00fdmov alebo kysel\u00edn, potrebn\u00fdch na rozlo\u017eenie \u0161krobu. Kone\u010dn\u00fdm v\u00fdsledkom je \u013eahko str\u00e1vite\u013en\u00fd biely pr\u00e1\u0161ok, ktor\u00fd prin\u00e1\u0161a <strong>4 kal\u00f3rie na gram<\/strong>. Po pridan\u00ed do potrav\u00edn, maltodextr\u00edn zhus\u0165uje produkt, zabra\u0148uje kry\u0161taliz\u00e1ci\u00ed a pom\u00e1ha viaza\u0165 pr\u00edsady dohromady. M\u00f4\u017eete ho n\u00e1js\u0165 v potravin\u00e1rskych koreniach a je tie\u017e pou\u017e\u00edvan\u00fd ako doplnok stravy pre \u0161portovcov a kulturistov, ktor\u00ed <strong>potrebuj\u00fa cukor ako r\u00fdchly zdroj energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tie ist\u00e9 \u0161kroby rastlinn\u00e9ho p\u00f4vodu m\u00f4\u017eu ma\u0165 prostredn\u00edctvom dodato\u010dn\u00e9ho procesu zmenen\u00fd typ v\u00e4zieb sp\u00e1jaj\u00facich jednu jednotku cukru k druhej. \u013dudsk\u00e9 telo neobsahuje enz\u00fdmy, ktor\u00e9 by dok\u00e1zali prelomi\u0165 tieto v\u00e4zby, tak\u017ee tento proces men\u00ed maltodextr\u00edn na formu, ktor\u00fa nedok\u00e1\u017eeme str\u00e1vi\u0165.Tento <strong>rezistentn\u00fd maltodextr\u00edn neobsahuje kal\u00f3rie a neovplyv\u0148uje hladinu cukru v krvi. Pou\u017e\u00edva sa na zlep\u0161enie chute umel\u00fdch sladidiel<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V Eur\u00f3pe sa maltodextr\u00edn vyr\u00e1ba predov\u0161etk\u00fdm zo p\u0161enice,&nbsp;<\/strong>zatia\u013e \u010do v <strong>Spojen\u00fdch \u0160t\u00e1toch pou\u017e\u00edvaj\u00fa kukuricu<\/strong>. Maltodextr\u00edn vyroben\u00fd zo p\u0161enice m\u00f4\u017ee predstavova\u0165 zdravotn\u00e9 probl\u00e9my pre celiatikov, vzh\u013eadom ku&nbsp;lepku, ktor\u00fd sa nach\u00e1dza v p\u0161enici. Av\u0161ak vo v\u00e4\u010d\u0161ine pr\u00edpadov sa po\u010das v\u00fdrobn\u00e9ho procesu sa z maltodextr\u00ednu \u00faplne odstr\u00e1ni prote\u00edn lepku p\u0161enice, \u010do vedie k <strong>takmer bezlepkov\u00e9mu produktu<\/strong>.&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/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\/wheat-GB.png\" alt=\"Maltodextr\u00edn zo p\u0161enice\" style=\"width:843px;height:562px\" title=\"Maltodextr\u00edn zo p\u0161enice\"\/><\/figure>\n<\/div>\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=\"Kde_ho_najdeme\"><\/span>Kde ho n\u00e1jdeme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pou\u017e\u00edva sa ako <strong>zahus\u0165ovadlo alebo ako potravinov\u00fd doplnok<\/strong>, preto\u017ee je relevantne lacn\u00fd. M\u00f4\u017eete ho n\u00e1js\u0165&nbsp;na etiket\u00e1ch v\u00fdrobkov, ak\u00fdmi s\u00fa napr\u00edklad tieto:<\/p>\n\n\n\n<p>\u2022 ovocie v konzerve<\/p>\n\n\n\n<p>\u2022 dezerty<\/p>\n\n\n\n<p>\u2022 instantn\u00e9 pudingy<\/p>\n\n\n\n<p>\u2022 om\u00e1\u010dky<\/p>\n\n\n\n<p>\u2022 \u0161al\u00e1tov\u00e9 dresingy<\/p>\n\n\n\n<p>\u2022 pr\u00e1\u0161kov\u00e9 n\u00e1poje<\/p>\n\n\n\n<p>\u2022 pe\u010divo<\/p>\n\n\n\n<p>\u2022 jogurty<\/p>\n\n\n\n<p>\u2022 sladkosti<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fato pr\u00edsadu odvoden\u00fa zo \u0161krobu n\u00e1jdeme aj v <strong>produktoch osobnej hygieny<\/strong>, ako s\u00fa r\u00f4zne <strong>kr\u00e9my a kozmetika na vlasy<\/strong>.&nbsp;<em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/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-666159754.jpg\" alt=\"Maltodext\u00edn v n\u00e1pojoch\" style=\"width:843px\" title=\"Maltodext\u00edn v n\u00e1pojoch\"\/><\/figure>\n<\/div>\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=\"Kedy_ho_pouzivat\"><\/span>Kedy ho pou\u017e\u00edva\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Po prebuden\u00ed sa<\/strong> &#8211; v niektor\u00fdch pr\u00edpadoch sa m\u00f4\u017ee zda\u0165 ako najlep\u0161\u00ed sp\u00f4sob konzum\u00e1cia r\u00fdchlych sacharidov r\u00e1no po prebuden\u00ed, kedy je va\u0161e telo po hodin\u00e1ch sp\u00e1nku zbaven\u00e9 kal\u00f3ri\u00ed. V tomto pr\u00edpade v\u00e1m dod\u00e1 dostatok energie na povzbudenie a vy <strong>m\u00f4\u017eete za\u010da\u0165 svoj de\u0148 pln\u00fd energie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Tesne pred tr\u00e9ningom<\/strong> &#8211; cvi\u010di\u0165 po fyzicky n\u00e1ro\u010dnom dni nie je jednoduch\u00e9. Ur\u010dite sa v\u00e1m u\u017e p\u00e1rkr\u00e1t stalo, \u017ee ste si dali <a title=\"Predtr\u00e9ningovka\" href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">predtr\u00e9ningovku<\/a> 30 min\u00fat pred tr\u00e9ningom, no ke\u010f ste u\u017e boli prichystan\u00fd na tr\u00e9ning st\u00e1le ste nepoc\u00edtili \u017eiadne povzbuduj\u00face \u00fa\u010dinky. M\u00f4\u017ee to by\u0165 sp\u00f4soben\u00e9 t\u00fdm, \u017ee si va\u0161e telo zvyklo na d\u00e1vku, ktor\u00fa ste do teraz konzumovali. Teraz m\u00e1te tri mo\u017enosti &#8211; bu\u010f zv\u00fd\u0161ite d\u00e1vkovanie dan\u00e9ho produktu, zmen\u00edte produkt, alebo <strong>prid\u00e1te <a title=\"Maltodextr\u00edn\" href=\"https:\/\/gymbeam.sk\/sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextr\u00edn<\/a> ako zdroj extra energie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Po\u010das dlh\u00e9ho tr\u00e9ningu<\/strong> (napr. marat\u00f3ny) je maltodextr\u00edn vynikaj\u00faca vo\u013eba ako doda\u0165 telu <strong>energiu bez pocitu dehydrat\u00e1cie<\/strong>.<strong> Zr\u00fdch\u013euje regener\u00e1ciu medzi cvikmi, <\/strong>v\u010faka \u010domu m\u00f4\u017eete tr\u00e9nova\u0165 tvrd\u0161ie.&nbsp;<em><span style=\"color: #ff6600;\">[3]<\/span><\/em><\/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\/DSC_5771.JPG\" alt=\"Maltodextr\u00edn: po\u010das tr\u00e9ningu\" style=\"width:843px;height:562px\" title=\"Maltodextr\u00edn: po\u010das tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<p><strong>4. Po tr\u00e9ningu<\/strong> &#8211; hlavn\u00fd d\u00f4vod na konzum\u00e1ciu sacharidov po tr\u00e9ningu je <strong>doplnenie sp\u00e1len\u00e9ho svalov\u00e9ho glykog\u00e9nu<\/strong>. V priebehu cvi\u010denia je <strong>hlavn\u00fdm zdrojom energie glykog\u00e9n zo svalov<\/strong>. Glykog\u00e9n je z\u00e1soben\u00fd formou gluk\u00f3zy, zlo\u017een\u00fd z dlh\u00fdch re\u0165azcov molek\u00fal gluk\u00f3zy s mnoh\u00fdmi vetvami. Gluk\u00f3za sa odlom\u00ed z re\u0165azca glykog\u00e9nu pod\u013ea potreby generovania ATP, ktor\u00fd transportuje chemick\u00fa energiu a je d\u00f4le\u017eit\u00fd pre svalov\u00e9 kontrakcie. V\u00fdskum potvrdzuje, \u017ee najlep\u0161\u00ed sp\u00f4sob, <strong>ako doplni\u0165 glykog\u00e9nov\u00e9 z\u00e1soby<\/strong> po tr\u00e9ningu, je \u010do najsk\u00f4r spotrebova\u0165 <strong>sacharidy s vysok\u00fdm glykemick\u00fdm indexom<\/strong>.To je jeden z d\u00f4vodov, pre\u010do niektor\u00e9 potr\u00e9ningov\u00e9 n\u00e1poje obsahuj\u00fa <strong>dextr\u00f3zu (cukor, ktor\u00fd stimuluje maltodextr\u00edn)<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskum zaoberaj\u00faci sa vyu\u017eit\u00edm glykog\u00e9nu po\u010das tr\u00e9ningu, uk\u00e1zal, \u017ee tr\u00e9ning od 6-20 setov, ktor\u00fd trv\u00e1 zhruba 15 a\u017e 30 min\u00fat po\u0161kodzuje hladiny svalov\u00e9ho glykog\u00e9nu asi o <strong>30 a\u017e 40%<\/strong>. Pokia\u013e vysoko intenz\u00edvny tr\u00e9ning trv\u00e1 medzi 60-90 min\u00fat, ako napr\u00edklad <strong>Tabata<\/strong>, bud\u00fa hladiny svalov\u00e9ho glykog\u00e9nu po\u0161koden\u00e9 o dobr\u00fdch <strong>60-75%<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_spravny_pomer_maltodextrinu_s_bielkovinami_po_treningu\"><\/span>Ak\u00fd je spr\u00e1vny pomer maltodextr\u00ednu s bielkovinami po tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nikde sa nedozviete ten \u201cspr\u00e1vny\u201d pomer, ktor\u00fd by ste mali dodr\u017ea\u0165 pri zmie\u0161an\u00ed t\u00fdchto dvoch produktov. <strong>Va\u0161a v\u00e1ha, intenzita tr\u00e9ningu a cie\u013e<\/strong> s\u00fa tri z\u00e1kladn\u00e9 faktory, ktor\u00e9 hraj\u00fa v tomto pr\u00edpade d\u00f4le\u017eit\u00fa \u00falohu. V\u0161eobecne by sme ako optim\u00e1lne mno\u017estvo odpor\u00fa\u010dali sk\u00fasi\u0165 <strong>0.31g maltodextr\u00ednu na 1kg vlastnej v\u00e1hy<\/strong>, pokia\u013e je va\u0161im cie\u013eom chudnutie. Na priberanie svalovej hmoty je to zase<strong> 0.625g na 1kg vlastnej v\u00e1hy<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Maltodextr\u00edn a bielkoviny by mali by\u0165 v pomere <strong>2:1, po\u010das priberania svalov a 1:1 ak chudnete<\/strong>. To znamen\u00e1, \u017ee ak m\u00e1te 70 kg a chcete pribera\u0165, potrebujete prija\u0165 43.75g maltodextr\u00ednu a okolo 21g bielkov\u00edn. Naopak na chudnutie budete potrebova\u0165 21g maltodextr\u00ednu zmie\u0161an\u00e9ho s 21g bielkov\u00edn. Je d\u00f4le\u017eit\u00e9 prija\u0165 tento <strong>regenera\u010dn\u00fd n\u00e1poj do 30 min\u00fat<\/strong>&nbsp;po ukon\u010den\u00ed tr\u00e9ningu a n\u00e1sledne sa o hodinu po tom poriadne najes\u0165.<\/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\/Pre-Workout-or-Post-Workout-Protein.jpg\" alt=\"Maltodextr\u00edn po tr\u00e9ningu\" style=\"width:843px\" title=\"Maltodextr\u00edn po tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Maltodextrin_ma_rovnaky_pocet_kalorii_na_gram_ako_cukor\"><\/span>Maltodextr\u00edn m\u00e1 rovnak\u00fd po\u010det kal\u00f3ri\u00ed na gram ako cukor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maltodextr\u00edn obsahuje 4 sacharidy na 1 gram &#8211; rovnak\u00e9 mno\u017estvo ako sachar\u00f3za alebo cukor. Jeho glykemick\u00fd index je v\u0161ak o nie\u010do vy\u0161\u0161\u00ed: <strong>106-136<\/strong>.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/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-833229890.jpg\" alt=\"Maltodextr\u00edn m\u00e1 rovnak\u00fd po\u010det kal\u00f3rii ako cukor\" style=\"width:843px;height:562px\" title=\"Maltodextr\u00edn m\u00e1 rovnak\u00fd po\u010det kal\u00f3rii ako cukor\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rizika_maltodextrinu_na_zdravie\"><\/span>Rizik\u00e1 maltodextr\u00ednu na zdravie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maltodextr\u00edn m\u00e1 vysok\u00fd glykemick\u00fd index, \u010do znamen\u00e1, \u017ee <strong>hladina cukru v krvi m\u00f4\u017ee relat\u00edvne r\u00fdchlo st\u00fapnu\u0165<\/strong>. \u0160t\u00fadie vykonan\u00e9 na laborat\u00f3rnych my\u0161iach preuk\u00e1zali, \u017ee sladk\u00fd maltodextr\u00edn podporoval rast nezdrav\u00fdch bakt\u00e9ri\u00ed, ktor\u00e9 po\u0161kodzuj\u00fa \u010drev\u00e1 a zvy\u0161uj\u00fa rast z\u00e1palov\u00fdch ochoren\u00ed. Spotreba maltodextr\u00ednu m\u00e1 podobn\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky a zdravotn\u00e9 rizik\u00e1 ako v\u00e4\u010d\u0161ina potravin\u00e1rskych pr\u00eddavn\u00fdch l\u00e1tok, napr. v sladkostiach, polotovaroch, polievkach, jogurtoch, at\u010f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Medzi ved\u013eaj\u0161ie \u00fa\u010dinky m\u00f4\u017eu patri\u0165<\/strong>: alergick\u00e9 reakcie, nevysvetlite\u013en\u00e9 priberanie na v\u00e1he alebo nad\u00favanie. \u0160pecifick\u00e9 alergick\u00e9 reakcie spojen\u00e9 s u\u017e\u00edvan\u00edm maltodextr\u00ednu zah\u0155\u0148aj\u00fa vyr\u00e1\u017eky, astmu, svrbenie a \u0165a\u017ekosti s d\u00fdchan\u00edm. Ak sa u v\u00e1s vyskytn\u00fa podobn\u00e9 alebo in\u00e9 ne\u017eiad\u00face \u00fa\u010dinky po konzum\u00e1cii maltodextr\u00ednu, mali by ste ho presta\u0165 u\u017e\u00edva\u0165 a prekonzultova\u0165 jeho u\u017e\u00edvanie s va\u0161im lek\u00e1rom. Pokia\u013e nie ste dostato\u010dne akt\u00edvny, aby ste spa\u013eovali kal\u00f3rie maltodextr\u00ednu, m\u00f4\u017ee jeho u\u017e\u00edvanie vies\u0165 k nechcen\u00e9mu priberaniu na v\u00e1he. <strong>Tieto ved\u013eaj\u0161ie \u00fa\u010dinky sa m\u00f4\u017eu objavi\u0165 len po\u010das dlhodob\u00e9ho nadmern\u00e9ho u\u017e\u00edvania maltodextr\u00ednu<\/strong>.&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/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\/Glykemicky_index-1.jpg\" alt=\"Maltodextr\u00edn vpl\u00fdva na hladinu cukru v krvi\" title=\"Maltodextr\u00edn vpl\u00fdva na hladinu cukru v krvi\"\/><\/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=\"Maltodextrin_vplyva_na_hladinu_cukru_v_krvi\"><\/span>Maltodextr\u00edn vpl\u00fdva na hladinu cukru v krvi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Napriek tomu, \u017ee m\u00e1 maltodextr\u00edn len mierne, ak v\u00f4bec sladkast\u00fa chu\u0165, je to sacharid. <strong>Pre diabetikov je nesmierne d\u00f4le\u017eit\u00e9, aby vedeli, \u017ee ovplyv\u0148uje hladinu cukru v krvi<\/strong>. Av\u0161ak predt\u00fdm, ne\u017e je maltodextr\u00edn str\u00e1ven\u00fd, mus\u00ed prejs\u0165 pe\u010de\u0148ou, aby sa v\u00e4zby medzi molekulami gluk\u00f3zy rozdelili. Tak\u017ee <strong>r\u00fdchlos\u0165 jeho \u00fa\u010dinku doplnenia glykog\u00e9nu je pomal\u0161ia ako s dextr\u00f3zou<\/strong>. Ke\u010f\u017ee sa metabolizuje pomal\u0161ie <strong>nebude ma\u0165 tak\u00fd r\u00fdchly dopad na hladinu cukru v krvi ako dextr\u00f3za a neklesne tak r\u00fdchlo<\/strong>. Teda nesp\u00f4sob\u00ed pocit \u00fanavy alebo bdelosti.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Osobne pou\u017e\u00edvam maltodextr\u00edn ako jeden zo zdrojov energie pred a po tr\u00e9ningu u\u017e dlh\u0161iu dobu. Sk\u00fasil som si s\u00e1m na sebe u\u017e\u00edvanie<strong> pred tr\u00e9ningom, po\u010das tr\u00e9ningu aj po tr\u00e9ningu<\/strong>. Dokonca som vysk\u00fa\u0161al aj v\u0161etky tri spolu. Pomocou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">flexibiln\u00e9ho stravovania alebo IIFYM<\/a> som si to jednoducho vedel zakomponova\u0165 do svojho jed\u00e1ln\u00ed\u010dka bez toho, aby som pribral extra z\u00e1soby tuku. Pred tr\u00e9ningom som si spravil pred tr\u00e9ningov\u00fd mix, ktor\u00fd pozost\u00e1val z <a title=\"Maltodextr\u00edn\" href=\"https:\/\/gymbeam.sk\/sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\">Malodextr\u00ednu<\/a>, <a title=\"BCAA\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, <a href=\"https:\/\/gymbeam.sk\/komplexne-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Aminokysel\u00edn<\/a>, <a title=\"Argin\u00edn\" href=\"https:\/\/gymbeam.sk\/107-arginin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Argin\u00ednu<\/a>, <a title=\"Kreat\u00edn monohydr\u00e1t\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kreat\u00ednu<\/a> a <a title=\"Beta-Alan\u00edn\" href=\"https:\/\/gymbeam.sk\/beta-alanin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Beta-Alan\u00ednu.<\/a> T\u00e1to <strong>kombin\u00e1cia mi dodala energiu<\/strong>, ktor\u00fa som pred tr\u00e9ningom a na za\u010diatku tr\u00e9ningu v\u017edy potreboval, aby som sa c\u00edtil dostato\u010dne nabuden\u00fd a pripraven\u00fd da\u0165 \u010do najviac energie zo seba. Druh\u00fd koktail bol z Maltodextr\u00ednu a ochuten\u00fdch BCAA, \u010do mi<strong> dod\u00e1valo pocit svie\u017eosti a energiu<\/strong> cvi\u010di\u0165 rovnako od za\u010diatku a\u017e do konca. Posledn\u00fd drink sa skladal op\u00e4\u0165 z Maltodextr\u00ednu a <a title=\"Prote\u00edn\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Srv\u00e1tkov\u00e9ho Prote\u00ednu<\/a> v pomere 2:1, <a title=\"Glutam\u00edn\" href=\"https:\/\/gymbeam.sk\/43-glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Glutam\u00ednu<\/a> a Kreat\u00ednu, aby bol dosiahnut\u00fd <strong>maxim\u00e1lny anabolick\u00fd efekt po katabolizme.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako som za\u010dal prid\u00e1va\u0165 mno\u017estvo sacharidov za \u00fa\u010delom naberania svalovej hmoty,&nbsp;nechcene som pribral aj tuk. Musel som teda ubra\u0165 zo sacharidov ako aj z maltodextr\u00ednu pred tr\u00e9ningom. V\u010faka tomuto testu som zistil ako maltodextr\u00edn p\u00f4sob\u00ed na moje telo a ko\u013eko gramov kedy pou\u017e\u00edva\u0165, aby som maxim\u00e1lne vyu\u017eil svoje tr\u00e9ningy.<strong> Najv\u00e4\u010d\u0161iu zmenu som poci\u0165oval po tr\u00e9ningu, ke\u010f som sa v\u010faka maltodextr\u00ednu nec\u00edtil a\u017e na to\u013eko vy\u010derpan\u00fd <\/strong>ako pri be\u017enom len prote\u00ednovom potr\u00e9ningovom n\u00e1poji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_maltodextrine\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o maltodextr\u00edne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Maltodextr\u00edn a jeho \u00fa\u010dinky na zdravie | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/k5ahP_9Yp4M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>D\u00fafam, \u017ee som v\u00e1m prostredn\u00edctvom tohto \u010dl\u00e1nku odpovedal na va\u0161e ot\u00e1zky oh\u013eadne maltodextr\u00ednu. Pokia\u013e nie, nap\u00ed\u0161te ich&nbsp;<strong>do koment\u00e1rov, rovnako ako va\u0161e n\u00e1zory<\/strong>. Ak sa v\u00e1m tento \u010dl\u00e1nok p\u00e1\u010dil, ur\u010dite ho <strong>nezabudnite podpori\u0165 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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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>Maltodextr\u00edn &#8211; \u010do to je, ako sa vyr\u00e1ba, \u010d\u00edm sa l\u00ed\u0161i od dextr\u00f3zy, kedy a ko\u013eko ho u\u017e\u00edva\u0165? Pozn\u00e1te benefity a rizik\u00e1, ktor\u00e9 prin\u00e1\u0161a pre va\u0161e telo a tr\u00e9ningy.<\/p>\n","protected":false},"author":25,"featured_media":143316,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6056,6125,6143,6155],"filter_section":[],"filter_attribute":[13054,13880,13059,13058,13067,13881],"class_list":{"0":"post-269165","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-kalorie","10":"tag-sacharidy","11":"tag-sladidla","12":"filter_attribute-aminokyseliny","13":"filter_attribute-chudnutie-doplnky","14":"filter_attribute-gainery-a-sacharidy","15":"filter_attribute-kreatin","16":"filter_attribute-regeneracia","17":"filter_attribute-zdravie-doplnky","18":"h-entry","19":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Maltodextr\u00edn a ako n\u00edm zefekt\u00edvnite tr\u00e9ning - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Maltodextr\u00edn - \u010do to je, ako sa vyr\u00e1ba, \u010d\u00edm sa l\u00ed\u0161i od dextr\u00f3zy, kedy a ko\u013eko ho u\u017e\u00edva\u0165? 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