{"id":282051,"date":"2021-07-26T08:00:00","date_gmt":"2021-07-26T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282051"},"modified":"2023-11-02T12:09:52","modified_gmt":"2023-11-02T11:09:52","slug":"co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/","title":{"rendered":"Co j\u00edst a p\u00edt pro dostatek energie p\u0159i turistice nebo na kole?"},"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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#Proc_je_dulezite_doplnovat_energii\" title=\"Pro\u010d je d\u016fle\u017eit\u00e9 dopl\u0148ovat energii\">Pro\u010d je d\u016fle\u017eit\u00e9 dopl\u0148ovat energii<\/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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#Kolik_energie_spalime_celodennim_vyletem\" title=\"Kolik energie sp\u00e1l\u00edme celodenn\u00edm v\u00fdletem?\">Kolik energie sp\u00e1l\u00edme celodenn\u00edm v\u00fdletem?<\/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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#Jak_vypada_spatna_priprava_na_vylet\" title=\"Jak vypad\u00e1 \u0161patn\u00e1 p\u0159\u00edprava na v\u00fdlet?\">Jak vypad\u00e1 \u0161patn\u00e1 p\u0159\u00edprava na v\u00fdlet?<\/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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#Jak_vypada_spravna_priprava_na_vylet\" title=\"Jak vypad\u00e1 spr\u00e1vn\u00e1 p\u0159\u00edprava na v\u00fdlet?&nbsp;\">Jak vypad\u00e1 spr\u00e1vn\u00e1 p\u0159\u00edprava na v\u00fdlet?&nbsp;<\/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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#1_Co_pit_na_celodennim_vylete\" title=\"1. Co p\u00edt na celodenn\u00edm v\u00fdlet\u011b?\">1. Co p\u00edt na celodenn\u00edm v\u00fdlet\u011b?<\/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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#2_Jak_si_pripravit_obed_na_turu_ci_cyklovylet\" title=\"2. Jak si p\u0159ipravit ob\u011bd na t\u00faru \u010di cyklov\u00fdlet?\">2. Jak si p\u0159ipravit ob\u011bd na t\u00faru \u010di cyklov\u00fdlet?<\/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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#3_Jak_si_spravne_vybrat_v_restauraci\" title=\"3. Jak si spr\u00e1vn\u011b vybrat v restauraci?\">3. Jak si spr\u00e1vn\u011b vybrat v restauraci?<\/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.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#4_Jak_si_vybrat_snacky_na_turu_ci_cyklovylet\" title=\"4. Jak si vybrat snacky na t\u00faru \u010di cyklov\u00fdlet?\">4. Jak si vybrat snacky na t\u00faru \u010di cyklov\u00fdlet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kdy\u017e jsme v klidu doma a dostaneme hlad, jednodu\u0161e m\u016f\u017eeme s\u00e1hnout do lednice po tom, na co m\u00e1me zrovna chu\u0165. Takhle jednoduch\u00e9 to ov\u0161em nen\u00ed v p\u0159\u00edpad\u011b, \u017ee vyraz\u00edte na celodenn\u00ed hike nebo cyklov\u00fdlet do p\u0159\u00edrody. Ne\u017e potk\u00e1te nejbli\u017e\u0161\u00ed ob\u010derstvovac\u00ed stanici, m\u016f\u017ee to mnohdy trvat i n\u011bkolik hodin. Proto je dobr\u00e9 s takovou situac\u00ed po\u010d\u00edtat a nepodcenit p\u0159\u00edpravu j\u00eddla a pit\u00ed. V dne\u0161n\u00edm \u010dl\u00e1nku si proto \u0159ekneme, co si vz\u00edt na celodenn\u00ed v\u00fdlet, abyste <strong>m\u011bli dostatek energie <\/strong>a u\u017eili si ho na maximum.&nbsp;<\/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=\"Proc_je_dulezite_doplnovat_energii\"><\/span>Pro\u010d je d\u016fle\u017eit\u00e9 dopl\u0148ovat energii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzpome\u0148te si, jak se chovaj\u00ed d\u011btsk\u00e1 aut\u00ed\u010dka, kter\u00e1 jedou na baterky. Kdy\u017e do nich vlo\u017e\u00edte <strong>nov\u00e9 baterie, funguj\u00ed naplno.<\/strong> Postupem \u010dasu v\u0161ak energie doch\u00e1z\u00ed a hra\u010dka se zpomaluje, ob\u010das p\u0159estane i fungovat. Jakmile se vybije \u00fapln\u011b, stoj\u00ed na m\u00edst\u011b, nic ned\u011bl\u00e1 a nen\u00ed s n\u00ed \u017e\u00e1dn\u00e1 z\u00e1bava. No a podobn\u011b je to tak\u00e9 u lid\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee jedete na <strong>hodinovou <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vyj\u00ed\u017e\u010fku na kole<\/strong><\/a><strong> <\/strong>nebo se <a href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jdete p\u00e1r kilometr\u016f prob\u011bhnout<\/a>, nem\u00e1 smysl s sebou nosit sendvi\u010de pro dopln\u011bn\u00ed energie. Jin\u00e9 je to ov\u0161em u del\u0161\u00ed z\u00e1t\u011b\u017ee. Pokud v\u00e1s \u010dek\u00e1 <strong>celodenn\u00ed sportovn\u00ed aktivita<\/strong> a vy si na ni nep\u0159iprav\u00edte <strong>dostatek kvalitn\u00ed energie z j\u00eddla a pit\u00ed,<\/strong> bude v\u00e1s kolo nebo ch\u016fze bavit prvn\u00edch p\u00e1r hodin. To jste toti\u017e je\u0161t\u011b dostate\u010dn\u011b najeden\u00ed, a tak dok\u00e1\u017eete fungovat naplno. Probl\u00e9m ov\u0161em nastane, a\u017e energie ze sn\u00eddan\u011b a z rychl\u00fdch z\u00e1sob ve svalech dojde a t\u011blo si za\u010dne \u0159\u00edkat o dal\u0161\u00ed j\u00eddlo, kter\u00e9 s sebou ov\u0161em nem\u00e1te. Krom\u011b <strong>propadu energie m\u016f\u017eete za\u010d\u00edt poci\u0165ovat i dost nep\u0159\u00edjemn\u00fd hlad a podr\u00e1\u017ed\u011bnost.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00edsto toho, abyste si u\u017e\u00edvali kr\u00e1sn\u00e1 panoramata, kouk\u00e1te do zem\u011b a p\u0159ejete si, abyste byli v c\u00edli. Pokud jste na t\u00fa\u0159e, <strong>t\u00e1hnete nohy ne\u0161\u0165astn\u011b <\/strong>za sebou. A v p\u0159\u00edpad\u011b cyklistiky u\u017e jste mo\u017en\u00e1 i <strong>slezli z kola <\/strong>a odevzdan\u011b ho tla\u010d\u00edte vedle sebe. A kdy\u017e si n\u011bkdo dovol\u00ed usm\u00e1t se na v\u00e1s, nebo dokonce promluvit, u\u0161t\u011bd\u0159\u00edte mu nen\u00e1vistn\u00fd pohled. \u017de tohle d\u016fv\u011brn\u011b zn\u00e1te? J\u00e1 bohu\u017eel taky. A nen\u00ed se \u010demu divit.<strong> P\u0159i celodenn\u00edch aktivit\u00e1ch m\u00e1 na\u0161e t\u011blo obrovsk\u00fd v\u00fddej energie, <\/strong>kter\u00fd je pot\u0159eba dopl\u0148ovat. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b se m\u016f\u017ee kr\u00e1sn\u00fd v\u00fdlet pom\u011brn\u011b rychle zm\u011bnit v utrpen\u00ed.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg\" alt=\"Pro\u010d je d\u016fle\u017eit\u00e9 dopl\u0148ovat energii p\u0159i turistice a cyklistice\" class=\"wp-image-282074\" style=\"width:843px;height:562px\" title=\"Pro\u010d je d\u016fle\u017eit\u00e9 dopl\u0148ovat energii p\u0159i turistice a cyklistice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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=\"Kolik_energie_spalime_celodennim_vyletem\"><\/span>Kolik energie sp\u00e1l\u00edme celodenn\u00edm v\u00fdletem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159em\u00fd\u0161l\u00edte, kolik kalori\u00ed m\u016f\u017eete sp\u00e1lit b\u011bhem n\u011bkolikahodinov\u00e9 sportovn\u00ed aktivity? Vezm\u011bme si na pomoc modelov\u00fd p\u00e1r. \u0158\u00edkejme jim t\u0159eba Dan a Jana.<strong> Dan je pr\u016fm\u011brn\u00fd mu\u017e a v\u00e1\u017e\u00ed 80 kg. Jana je pr\u016fm\u011brn\u00e1 \u017eena a v\u00e1\u017e\u00ed 65 kg. <\/strong>Tr\u00e1v\u00ed \u010das aktivn\u011b, a tak podnikaj\u00ed r\u016fzn\u00e9 del\u0161\u00ed v\u00fdlety na kole \u010di p\u011b\u0161ky. Kdy\u017e ode\u010dteme \u010das na pauzy, za den tak str\u00e1v\u00ed aktivn\u011b p\u0159ibli\u017en\u011b 6 hodin. Poj\u010fme se pod\u00edvat, kolik energie za tuto dobu sp\u00e1l\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Aktivita<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>65kg \u017eena sp\u00e1l\u00ed za 6 hodin<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>80kg mu\u017e sp\u00e1l\u00ed za 6 hodin<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00edzda na kole rychlost\u00ed 17 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2652 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3264 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00edzda na kole rychlost\u00ed 21 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00edzda v hor\u00e1ch z\u00e1vodn\u00edm tempem<\/td><td class=\"has-text-align-center\" data-align=\"center\">6240 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7680 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-zhubnout-pomoci-chuze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ch\u016fze rychlost\u00ed 5,5 km\/h po pevn\u00e9m povrchu<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1680 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2064 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 4,5\u20135,5 km\/h do kopce se sklonem 1\u20135 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2070 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 4,5\u20135,5 km\/h do kopce se sklonem 6\u201315 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Turistika<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">2340 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2880 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vysokohorsk\u00e1 turistika s batohem<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Jak vid\u00edte v tabulce, v\u00fddej je velmi r\u016fznorod\u00fd a p\u0159i mnoha aktivit\u00e1ch m\u016f\u017ee b\u00fdt <strong>opravdu vysok\u00fd. <\/strong>Jen pro p\u0159edstavu \u2013 v kilogramu tuku se ukr\u00fdv\u00e1 p\u0159ibli\u017en\u011b 7700 kcal. Celodenn\u00edm v\u00fdletem tak m\u016f\u017eete mnohdy sp\u00e1lit <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>energii ukrytou t\u0159eba v p\u016fl kilogramu tuku<\/strong><\/a><strong>.<\/strong> Tu je pot\u0159eba alespo\u0148 \u010d\u00e1ste\u010dn\u011b doplnit. Uk\u00e1\u017eeme si, jak by to mohlo vypadat ve spr\u00e1vn\u00e9m i \u0161patn\u00e9m pojet\u00ed.&nbsp;<\/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=\"Jak_vypada_spatna_priprava_na_vylet\"><\/span>Jak vypad\u00e1 \u0161patn\u00e1 p\u0159\u00edprava na v\u00fdlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e modelov\u00e1 dvojce<strong> Dan a Jana vyrazili na celodenn\u00ed turistiku. <\/strong>Maj\u00ed v pl\u00e1nu vy\u0161l\u00e1pnout si dva horsk\u00e9 vrcholky a pak se vr\u00e1tit zp\u011bt do kempu. Necht\u011bj\u00ed ov\u0161em nosit p\u0159\u00edli\u0161 t\u011b\u017ek\u00fd batoh, a tak si zabal\u00ed<strong> 2 litry vody, 2 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/jablka-cs\/\" class=\"ek-link\">jablka <\/a>a ka\u017ed\u00fd jednu 40g energy ty\u010dinku.<\/strong> Po\u010d\u00edtaj\u00ed s t\u00edm, \u017ee se naj\u00ed n\u011bkde cestou. Vyrazili v 9 r\u00e1no po sn\u00eddani a u\u017e za 2 hodiny maj\u00ed hlad. Daj\u00ed si ka\u017ed\u00fd jedno jablko a ty\u010dinku si schovaj\u00ed na odpoledn\u00ed sva\u010dinu. Nar\u00e1\u017e\u00ed ov\u0161em na <strong>velk\u00fd probl\u00e9m \u2013 do\u0161lo jim pit\u00ed.<\/strong> K prvn\u00edmu vrcholku bude cesta trvat je\u0161t\u011b 2 hodiny. \u017d\u00edze\u0148 v kombinaci s poledn\u00edm slun\u00ed\u010dkem dok\u00e1\u017ee turistiku p\u011bkn\u011b znep\u0159\u00edjemnit. Oba jsou tedy podr\u00e1\u017ed\u011bn\u00ed, unaven\u00ed a vyprahl\u00ed. Za\u010d\u00edn\u00e1 se jim i lehce motat hlava. Po cest\u011b se k \u017e\u00edzni p\u0159id\u00e1 i hlad. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O to v\u011bt\u0161\u00ed je \u00faleva, kdy\u017e doraz\u00ed k horsk\u00e9 chat\u011b. Ka\u017ed\u00fd z nich si d\u00e1 hned<strong> jedno pivo na zahn\u00e1n\u00ed \u017e\u00edzn\u011b. <\/strong>N\u00e1sleduje v\u00fdb\u011br ob\u011bdu. Hlad u\u017e je opravdu nesnesiteln\u00fd, a tak volba padne na <strong>hov\u011bz\u00ed gul\u00e1\u0161 s \u0161esti knedl\u00edky. <\/strong>Tu\u0161\u00ed, \u017ee to v tom vedru nen\u00ed nejlep\u0161\u00ed n\u00e1pad, ale chu\u0165 je siln\u011bj\u0161\u00ed. Jakmile do sebe zpocen\u00ed nasoukaj\u00ed hork\u00fd gul\u00e1\u0161, daj\u00ed si je\u0161t\u011b jedno pivo na zchlazen\u00ed. No, ale co d\u00e1l?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba jsou p\u0159ejeden\u00ed, alkohol se p\u0159\u00edjemn\u011b rozl\u00e9v\u00e1 do t\u011bla, nohy jsou n\u011bjak t\u011b\u017e\u0161\u00ed a chodit se jim u\u017e taky nechce. Rozhodnou se tedy vr\u00e1tit zp\u011bt do kempu a v\u00fdlet p\u0159ed\u010dasn\u011b ukon\u010dit. M\u00edsto zaslou\u017een\u00fdch v\u00fdhledu si daj\u00ed na chat\u011b <strong>hodinov\u00fd sp\u00e1nek a lituj\u00ed, \u017ee nedo\u0161li do c\u00edle.<\/strong> P\u0159\u00ed\u0161t\u011b u\u017e se p\u0159iprav\u00ed l\u00e9pe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A te\u010f se poj\u010fme pod\u00edvat, jak to ud\u011blat spr\u00e1vn\u011b, abychom nedopadli jako oni.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg\" alt=\"Jak se spr\u00e1vn\u011b p\u0159ipravit na v\u00fdlet\" class=\"wp-image-282089\" style=\"width:843px;height:562px\" title=\"Jak se spr\u00e1vn\u011b p\u0159ipravit na v\u00fdlet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vypada_spravna_priprava_na_vylet\"><\/span>Jak vypad\u00e1 spr\u00e1vn\u00e1 p\u0159\u00edprava na v\u00fdlet?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161i modelovou dvojici <strong>Dana a Janu \u010dek\u00e1 op\u011bt celodenn\u00ed turistika.<\/strong> Tentokr\u00e1t v\u0161ak p\u0159\u00edpravu nepodcen\u00ed. Napl\u00e1nuj\u00ed si trasu a<strong> ozna\u010d\u00ed m\u00edsta, kde je dostupn\u00e9 j\u00eddlo a pit\u00ed.<\/strong> Vid\u00ed, \u017ee p\u016fjdou hodn\u011b do kopce a na prvn\u00ed ob\u010derstvovac\u00ed horskou chatu naraz\u00ed a\u017e po 12 km, co\u017e m\u016f\u017ee v t\u011b\u017ek\u00e9m ter\u00e9nu trvat klidn\u011b 4 hodiny. Vezmou tedy rad\u011bji <strong>dva batohy a ka\u017ed\u00fd si do n\u011bj d\u00e1 2 litry vody a jeden vychlazen\u00fd <\/strong><a href=\"https:\/\/gymbeam.cz\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofeinov\u00fd n\u00e1poj<\/strong><\/a><strong> pro p\u0159\u00edpad, \u017ee by poc\u00edtili \u00fanavu.<\/strong> Dop\u0159edu si na\u0161li j\u00eddeln\u00ed nab\u00eddku jednotliv\u00fdch chat a zjistili, \u017ee va\u0159\u00ed p\u0159ev\u00e1\u017en\u011b om\u00e1\u010dky a sma\u017een\u00e1 j\u00eddla, kter\u00e1 zbyte\u010dn\u011b zat\u00ed\u017e\u00ed za\u017e\u00edv\u00e1n\u00ed. Proto si rad\u011bji <strong>vezmou krom\u011b sva\u010din i vlastn\u00ed ob\u011bd,<\/strong> kter\u00fd p\u0159\u00edjemn\u011b zasyt\u00ed a dod\u00e1 energii.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na v\u00fdlet vyr\u00e1\u017e\u00ed op\u011bt v 9 r\u00e1no po sn\u00eddani. Po dvou hodin\u00e1ch zastavuj\u00ed na ob\u010derstvovac\u00ed pauzu, <strong>daj\u00ed si jablko<\/strong> a ka\u017ed\u00fd z nich u\u017e m\u00e1 batoh leh\u010d\u00ed o litr vody. O hodinu pozd\u011bji u\u017e slunce hodn\u011b sv\u00edt\u00ed. Sednou si tedy do st\u00ednu a zah\u00e1j\u00ed 20minutovou ob\u011bdovou pauzu. P\u0159ipravili si s sebou <strong>oblo\u017eenou bagetu a nakr\u00e1jenou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu<\/a>. <\/strong>Pak pokra\u010duj\u00ed d\u00e1l a za hodinu jsou u prvn\u00ed horsk\u00e9 chaty. Ob\u010derstv\u00ed se <strong>k\u00e1vou, studen\u00fdm d\u017eusem a pod\u011bl\u00ed se o lehk\u00fd mrkvov\u00fd dort, kter\u00fd si koupili. <\/strong>Plni energie mohou vyrazit d\u00e1l. P\u0159edt\u00edm ov\u0161em nezapomenou dopustit sv\u00e9 lahve s vodou, aby m\u011bli spole\u010dn\u011b op\u011bt 4 litry vody. Po hodin\u011b cesty za\u010d\u00ednaj\u00ed poci\u0165ovat lehk\u00fd hlad. Ka\u017ed\u00fd si proto d\u00e1<strong> jednu proteinovou cookiesku,<\/strong> Dan si k n\u00ed zakousne je\u0161t\u011b jablko. Pokra\u010duj\u00ed d\u00e1l a za dv\u011b hodiny doraz\u00ed na druh\u00fd vrcholek. Je<strong> \u010das na dal\u0161\u00ed v\u011bt\u0161\u00ed sva\u010dinu.<\/strong> Pochutnaj\u00ed si na <strong>konzerv\u011b s <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" class=\"ek-link\">tu\u0148\u00e1kem<\/a>, ke kter\u00e9mu zakousnou i pe\u010divo.<\/strong> Op\u011bt dopln\u00ed vodu u ob\u010derstvovac\u00ed chaty a vyd\u00e1vaj\u00ed se zp\u011bt do kempu. Cestu dol\u016f si \u010d\u00e1ste\u010dn\u011b zkr\u00e1t\u00ed lanovkou podle pl\u00e1nu a za 2 hodiny jsou zp\u00e1tky na chat\u011b, kde u\u017e je \u010dek\u00e1 ve\u010de\u0159e. Na oslavu, \u017ee zdolali vyty\u010den\u00fd c\u00edl, si <strong>po vydatn\u00e9m j\u00eddle daj\u00ed ka\u017ed\u00fd 2 deci v\u00edna<\/strong>. S p\u0159\u00edjemnou \u00fanavou a uspokojen\u00edm z v\u00fdkonu us\u00ednaj\u00ed. <\/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\">Dobr\u00e1 p\u0159\u00edprava = z\u00e1klad poveden\u00e9ho v\u00fdletu<\/h3>\n\n\n\n<p>Z tabulky v\u00fd\u0161e si m\u016f\u017eete orienta\u010dn\u011b vyvodit, kolik energie se d\u00e1 jedn\u00edm v\u00fdletem sp\u00e1lit. <strong>Neznamen\u00e1 to ov\u0161em, \u017ee ji mus\u00edte doplnit hned po cest\u011b, <\/strong>abyste nedopadli jak Dan a Jana se \u0161patnou p\u0159\u00edpravou. Stejn\u011b tak nem\u016f\u017eete po\u010d\u00edtat s t\u00edm, \u017ee celodenn\u00ed v\u00fdlet zvl\u00e1dnete se dv\u011bma jablky. Uvid\u00edte, \u017ee kdy\u017e t\u011blo <strong>z\u00e1sobujete kvalitn\u00ed energi\u00ed, bohat\u011b se v\u00e1m odm\u011bn\u00ed.<\/strong> U\u017eijete si p\u0159\u00edjemn\u00fd v\u00fdlet a nebudete se tr\u00e1pit hladem a \u00fanavou. Abychom v\u00e1m p\u0159\u00edpravu j\u00eddla usnadnili, m\u00e1me pro v\u00e1s n\u011bkolik praktick\u00fdch tip\u016f, kter\u00e9 se budou hodit cyklist\u016fm i turist\u016fm.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg\" alt=\"Jak\u00e9 j\u00eddlo a pit\u00ed si vz\u00edt s sebou na cyklov\u00fdlet a turistiku\" class=\"wp-image-282104\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 j\u00eddlo a pit\u00ed si vz\u00edt s sebou na cyklov\u00fdlet a turistiku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Co_pit_na_celodennim_vylete\"><\/span>1. Co p\u00edt na celodenn\u00edm v\u00fdlet\u011b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dostate\u010dn\u00e1 hydratace<\/strong><\/a> se \u0159ad\u00ed mezi z\u00e1kladn\u00ed pot\u0159eby, bez kter\u00fdch na\u0161e t\u011blo nem\u016f\u017ee spr\u00e1vn\u011b fungovat. Abyste mu dodali optim\u00e1ln\u00ed mno\u017estv\u00ed tekutin, je pot\u0159eba <strong>vyp\u00edt ka\u017ed\u00fd den minim\u00e1ln\u011b 30\u201345 ml na kg t\u011blesn\u00e9 hmotnosti. <\/strong>V p\u0159\u00edpad\u011b, \u017ee jste fyzicky aktivn\u00ed nebo jsou velk\u00e1 horka, je pot\u0159eba tekutin je\u0161t\u011b vy\u0161\u0161\u00ed. Myslete na to a m\u011bjte s sebou v\u017edy dostatek pit\u00ed. Dokonce to nemus\u00ed b\u00fdt jen voda. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potem toti\u017e ztr\u00e1c\u00edte tak\u00e9 <strong>d\u016fle\u017eit\u00e9 elektrolyty,<\/strong> kter\u00e9 se pod\u00edlej\u00ed na spr\u00e1vn\u00e9m fungov\u00e1n\u00ed r\u016fzn\u00fdch proces\u016f v t\u011ble. Mezi ty nejd\u016fle\u017eit\u011bj\u0161\u00ed \u0159ad\u00edme p\u0159edev\u0161\u00edm <strong>sod\u00edk, drasl\u00edk, v\u00e1pn\u00edk, chloridy a ho\u0159\u010d\u00edk, <\/strong>p\u0159i\u010dem\u017e ka\u017ed\u00fd z nich m\u00e1 v t\u011ble nezastupitelnou funkci. Nap\u0159\u00edklad <strong>drasl\u00edk se spole\u010dn\u011b se sod\u00edkem pod\u00edl\u00ed na hydrataci organismu. <\/strong>Na svalovou kontrakci m\u00e1 vliv v\u00e1pn\u00edk. Svou roli m\u00e1 v\u0161ak tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ho\u0159\u010d\u00edk<\/strong><\/a><strong>,<\/strong> kter\u00fd pom\u00e1h\u00e1 p\u0159edch\u00e1zet <strong>nep\u0159\u00edjemn\u00fdm svalov\u00fdm k\u0159e\u010d\u00edm <\/strong>a tak\u00e9 p\u0159isp\u00edv\u00e1 ke <strong>sn\u00ed\u017een\u00ed \u00fanavy i vy\u010derp\u00e1n\u00ed. <\/strong>Proto je velmi popul\u00e1rn\u00ed jak mezi turisty, tak i cyklisty a dal\u0161\u00edmi sportovci. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]&nbsp;<\/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\">Vhodn\u00e9 n\u00e1poje<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li><strong>voda<\/strong><\/li>\n\n\n\n<li><strong>voda sm\u00edchan\u00e1 s <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ReHydrate n\u00e1pojem<\/strong><\/a><strong>,<\/strong> kter\u00fd dopln\u00ed d\u016fle\u017eit\u00e9 elektrolyty (s t\u00edm mohou pomoci i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolytick\u00e9 tablety<\/a>)<\/li>\n\n\n\n<li><strong>iontov\u00e9 RTD n\u00e1poje<\/strong> (mohou m\u00edt vy\u0161\u0161\u00ed obsah energie)&nbsp;<\/li>\n\n\n\n<li><strong>moxy n\u00e1poje<\/strong> s obsahem <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">kofeinu<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/bcaa\" class=\"ek-link\">BCAA<\/a>&nbsp;<\/li>\n\n\n\n<li><strong>MoiM\u00fcv Protein Milkshake, <\/strong>kter\u00fd zasyt\u00ed a dopln\u00ed pot\u0159ebn\u00e9 b\u00edlkoviny<\/li>\n\n\n\n<li><strong>voda ochucen\u00e1 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/instantni-napoj-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolerem<\/strong><\/a><strong> <\/strong>(instantn\u00ed n\u00e1poj bez cukru a s minimem kalori\u00ed)<\/li>\n\n\n\n<li><strong>dom\u00e1c\u00ed ledov\u00fd \u010daj <\/strong>\u2013 uva\u0159\u00edte si doma \u010daj, podle pot\u0159eby ho dochut\u00edte, p\u0159id\u00e1te kostky ledu a nalijete do termosky, kter\u00e1 n\u00e1poj udr\u017e\u00ed d\u00e9le studen\u00fd<\/li>\n\n\n\n<li><strong>sladk\u00e9 n\u00e1poje<\/strong> \u2013 b\u011bhem del\u0161\u00edch v\u00fdlet\u016f nemus\u00edte m\u00edt strach d\u00e1t si to\u010denou sladkou limon\u00e1du nebo d\u017eus, d\u00edky kter\u00e9mu dopln\u00edte pot\u0159ebnou energii ve form\u011b cukru<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak se<strong> sna\u017ete vyhnout alkoholu, <\/strong>kter\u00fd organismus sp\u00ed\u0161e dehydratuje. Nav\u00edc jeho konzumace m\u016f\u017ee b\u00fdt p\u0159ed j\u00edzdou na kole i <strong>nebezpe\u010dn\u00e1.<\/strong> Pokud u\u017e ho p\u00edt mus\u00edte, dejte si <strong>mal\u00e9 mno\u017estv\u00ed za odm\u011bnu<\/strong> po t\u00fa\u0159e nebo del\u0161\u00ed cyklistice. P\u0159eh\u00e1n\u011bt byste to nem\u011bli ani s <strong>kofeinem. <\/strong>I kdy\u017e v\u00e1s tento stimulant m\u016f\u017ee v p\u0159im\u011b\u0159en\u00e9 d\u00e1vce nakopnout, v p\u0159\u00edpad\u011b p\u0159ed\u00e1vkov\u00e1n\u00ed sp\u00ed\u0161e \u0161kod\u00ed. Asi nikdo nechce p\u0159i sportu poci\u0165ovat <strong>bu\u0161en\u00ed srdce, z\u00e1vrat\u011b a dal\u0161\u00ed negativn\u00ed projevy nadm\u011brn\u00e9ho p\u0159\u00edjmu kofeinu.<\/strong> Doporu\u010duje se, \u017ee by denn\u00ed p\u0159\u00edjem tohoto stimulantu nem\u011bl p\u0159es\u00e1hnout 400 mg. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/span>&nbsp;<\/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\">Jak si zajistit dostate\u010dnou hydrataci?<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>Vyrazte minim\u00e1ln\u011b se <strong>dv\u011bma litry<\/strong> tekutin na osobu.&nbsp;<\/li>\n\n\n\n<li>Zjist\u011bte si dop\u0159edu, kde m\u016f\u017eete<strong> vodu doplnit.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pokud nev\u00edte, jakou kvalitu budou m\u00edt p\u0159\u00edrodn\u00ed prameny, m\u011bjte s sebou tablety nebo l\u00e1hve, kter\u00e9<strong> vodu pomohou vy\u010distit.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Rozvrhn\u011bte si p\u0159\u00edjem tekutin <\/strong>do dal\u0161\u00ed zast\u00e1vky.<\/li>\n<\/ul>\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\">Jak\u00e9 jsou p\u0159\u00edznaky dehydratace?&nbsp;<\/h3>\n\n\n\n<p>Pokud nebudete p\u0159i sportu dostate\u010dn\u011b p\u00edt, m\u016f\u017eete poci\u0165ovat zn\u00e1m\u00e9 p\u0159\u00edznaky dehydratace. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/p>\n\n\n\n<p><strong>Mezi n\u011b pat\u0159\u00ed nap\u0159\u00edklad:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>sn\u00ed\u017een\u00ed v\u00fdkonu&nbsp;<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 \u00fanava<\/li>\n\n\n\n<li>\u0161patn\u00e1 termoregulace&nbsp;<\/li>\n\n\n\n<li>bolest hlavy&nbsp;<\/li>\n\n\n\n<li>mot\u00e1n\u00ed hlavy&nbsp;<\/li>\n\n\n\n<li>m\u017eitky p\u0159ed o\u010dima<\/li>\n<\/ul>\n\n\n\n<p>T\u011bchto projev\u016f je v\u0161ak mnohem v\u00edce. Pokud n\u011bkter\u00fd z nich za\u010d\u00edn\u00e1te t\u0159eba jen lehce poci\u0165ovat, <strong>dejte si p\u0159est\u00e1vku a sna\u017ete se dopl\u0148ovat ztracen\u00e9 tekutiny.<\/strong> Jestli jste celkov\u011b podcenili p\u0159\u00edjem energie, dejte si sladk\u00e9 pit\u00ed.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg\" alt=\"Co j\u00edst a p\u00edt na t\u00far\u00e1ch a cyklov\u00fdletech\" class=\"wp-image-282121\" style=\"width:843px;height:562px\" title=\"Co j\u00edst a p\u00edt na t\u00far\u00e1ch a cyklov\u00fdletech\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Jak_si_pripravit_obed_na_turu_ci_cyklovylet\"><\/span>2. Jak si p\u0159ipravit ob\u011bd na t\u00faru \u010di cyklov\u00fdlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u011bt\u0161\u00ed j\u00eddlo b\u011bhem dne, <\/strong>jako je t\u0159eba ob\u011bd, byste rozhodn\u011b nem\u011bli vynech\u00e1vat ani p\u0159i celodenn\u00edch t\u00far\u00e1ch \u010di cyklov\u00fdletech. Jak si ho ov\u0161em sestavit, aby v\u00e1m dodalo dostatek pot\u0159ebn\u00e9 energie a nebyli jste po n\u011bm zral\u00ed akor\u00e1t tak na n\u011bkolikahodinov\u00fd sp\u00e1nek?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1kladem je, aby pokrm nebyl p\u0159\u00edli\u0161 t\u011b\u017ek\u00fd. Proto by m\u011bl b\u00fdt tvo\u0159en <strong>lehce vst\u0159ebateln\u00fdmi sacharidy,<\/strong> kter\u00e9 slou\u017e\u00ed jako prim\u00e1rn\u00ed zdroj energie, a<strong> b\u00edlkovinami.<\/strong> Ty v\u00e1s zasyt\u00ed, podpo\u0159\u00ed regeneraci a pomohou chr\u00e1nit svalovou hmotu. Aby byl ob\u011bd je\u0161t\u011b v\u00edce syt\u00fd, m\u016f\u017eete podle pot\u0159eby p\u0159idat tak\u00e9 <strong>zdroje tuku.<\/strong> Myslete tak\u00e9 na to, \u017ee venku m\u016f\u017ee b\u00fdt velk\u00e9 teplo. Podle toho p\u0159izp\u016fsobte jeho slo\u017een\u00ed. Vyhn\u011bte se nap\u0159\u00edklad majon\u00e9z\u00e1m a podobn\u00fdm ingredienc\u00edm, kter\u00e9 jsou n\u00e1chyln\u00e9 ke zka\u017een\u00ed.&nbsp;<\/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\">Vhodn\u00fd ob\u011bd na t\u00faru \u010di cyklov\u00fdlet<\/h3>\n\n\n\n<p><strong>Oblo\u017een\u00e9 pe\u010divo <\/strong>\u2013 nama\u017ete ho tvarohovou pomaz\u00e1nkou, oblo\u017ete vysokoprocentn\u00ed \u0161unkou, s\u00fdrem \u010di zeleninou. P\u0159idat m\u016f\u017eete tak\u00e9 vejce nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu<\/a>. Pokud chcete m\u00edt ob\u011bd pest\u0159ej\u0161\u00ed, nakr\u00e1jejte si k n\u011bmu do krabi\u010dky zeleninu nav\u00edc. V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te prostor chystat si oblo\u017een\u00e9 pe\u010divo, vysta\u010d\u00edte si s celozrnn\u00fdm rohl\u00edkem a plechovkou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1ka<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinek<\/a>, kter\u00e9 jsou z\u00e1rove\u0148 cenn\u00fdm zdrojem omega-3 mastn\u00fdch kyselin. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>T\u011bstovinov\u00fd sal\u00e1t<\/strong> \u2013 uva\u0159en\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstoviny <\/a>(m\u016f\u017eete pou\u017e\u00edt i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bninov\u00e9<\/a>) sm\u00edchejte s libovolnou zeleninou a p\u0159idejte tofu, tu\u0148\u00e1ka v konzerv\u011b \u010di hotov\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a>. M\u00edsto majon\u00e9zy si vytvo\u0159te vlastn\u00ed z\u00e1livku z balzamika, jable\u010dn\u00e9ho octu \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kuskus<\/strong> \u2013 uva\u0159en\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskus <\/a>sm\u00edchejte se zeleninou a zdrojem b\u00edlkovin (maso, tofu, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>, \u0161unka), p\u0159idat m\u016f\u017eete i s\u00fdr. M\u00edsto kuskusu se d\u00e1 klidn\u011b pou\u017e\u00edt tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" class=\"ek-link\">r\u00fd\u017ee<\/a>, bulgur, tarho\u0148a \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">quinoa<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinov\u00e9 pala\u010dinky <\/strong>\u2013 doma je snadno vytvo\u0159\u00edte z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html?gclid=CjwKCAjwruSHBhAtEiwA_qCpphyQ7ExFpzoy8850n7w4k8k_U3XCZV_SPySJS22E9AFWw9q-7iyZfBoCi4MQAvD_BwE#6257\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159ipraven\u00e9 sm\u011bsi<\/a>. Pot\u0159\u00edt je m\u016f\u017eete marmel\u00e1dou nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159\u00ed\u0161kov\u00fdm m\u00e1slem<\/a>. <strong>Tip od n\u00e1s: <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\">Pala\u010dinky <\/a>si m\u016f\u017eete m\u00e1slem nat\u0159\u00edt a\u017e p\u0159\u00edmo p\u0159ed konzumac\u00ed. Sta\u010d\u00ed si po\u0159\u00eddit men\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vzorek-mandlove-maslo-s-kokosem-a-bilou-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">30g balen\u00ed o\u0159\u00ed\u0161kov\u00e9ho m\u00e1sla<\/a>, kter\u00e9 v\u00e1m vysta\u010d\u00ed tak akor\u00e1t na jeden ob\u011bd. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i p\u0159\u00edprav\u011b j\u00eddla myslete na to, \u017ee by <strong>m\u011blo dob\u0159e chutnat tepl\u00e9 i studen\u00e9.<\/strong> Br\u00e1t s sebou rajskou om\u00e1\u010dku s knedl\u00edkem by asi nebyla ta nejlep\u0161\u00ed volba. Pokud z\u00e1rove\u0148 chcete, aby v\u00e1mi p\u0159ipraven\u00fd ob\u011bd vydr\u017eel i v teple co nejd\u00e9le bez \u00fajmy, <strong>ulo\u017ete si ho na hodinu do mraz\u00e1ku p\u0159ed t\u00edm, ne\u017e vyraz\u00edte. <\/strong>Dejte si ov\u0161em pozor na to, a\u0165 sv\u00e9 j\u00eddlo nezapomenete doma. Nechcete za\u017e\u00edt ten pocit, kdy po mnoha kilometrech kone\u010dn\u011b zastav\u00edte na ob\u011bd a zjist\u00edte, \u017ee jste krabi\u010dku nechali doma v mraz\u00e1ku. Pokud se chyst\u00e1te na <strong>v\u00edcedenn\u00ed hike, <\/strong>nem\u016f\u017eete po\u010d\u00edtat s t\u00edm, \u017ee by v\u00e1m sal\u00e1t \u010di pe\u010divo se \u0161unkou vydr\u017eelo v teple n\u011bkolik dn\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli ov\u0161em n\u011bkolik dn\u016f po sob\u011b budete 10 hodin denn\u011b chodit, <strong>sp\u00e1l\u00edte opravdu velk\u00e9 mno\u017estv\u00ed kalori\u00ed, kter\u00e9 mus\u00edte adekv\u00e1tn\u011b doplnit.<\/strong> Jak na to? Krom\u011b balen\u00fdch su\u0161enek, ty\u010dinek, jerky a konzerv m\u016f\u017eete vyzkou\u0161et tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hotova-jidla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edem p\u0159ipraven\u00e1 j\u00eddla<\/a>, kter\u00e1 sta\u010d\u00ed jen zal\u00edt horkou. Za p\u00e1r minut si tak m\u016f\u017eete pochutnat na bolo\u0148sk\u00fdch t\u011bstovin\u00e1ch, ku\u0159ec\u00edm kari \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00edm mase<\/a> s tymi\u00e1nem. T\u00edmto zp\u016fsobem dopln\u00edte t\u011blu kvalitn\u00ed \u017eiviny v optim\u00e1ln\u00edm pom\u011bru. Pomoci si m\u016f\u017eete tak\u00e9 all-in-one sm\u011bs\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, kter\u00e1 m\u00e1 skv\u011blou stravitelnost a pohodln\u011b <strong>nahrad\u00ed jedno komplexn\u00ed j\u00eddlo. <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg\" alt=\"Co ob\u011bdvat na t\u00far\u00e1ch a cyklov\u00fdletech\" class=\"wp-image-282135\" style=\"width:843px;height:562px\" title=\"Co ob\u011bdvat na t\u00far\u00e1ch a cyklov\u00fdletech\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Jak_si_spravne_vybrat_v_restauraci\"><\/span>3. Jak si spr\u00e1vn\u011b vybrat v restauraci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud nechcete na t\u00faru \u010di cyklov\u00fdlet nosit plno snack\u016f a dal\u0161\u00edch krabi\u010dek, m\u016f\u017eete se samoz\u0159ejm\u011b <strong>naj\u00edst tak\u00e9 v restauraci. <\/strong>Aby se z jej\u00ed n\u00e1v\u0161t\u011bvy stala p\u0159\u00edjemn\u00e1 zast\u00e1vka pro dopln\u011bn\u00ed energie, a ne stopka na zbytek v\u00fdletu, doporu\u010dujeme \u0159\u00eddit se n\u00e1sleduj\u00edc\u00edmi radami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>Zjist\u011bte si dop\u0159edu, jak\u00e9 restaurace nebo<strong> ob\u010derstven\u00ed m\u00e1te po cest\u011b.<\/strong><\/li>\n\n\n\n<li>Zjist\u011bte, <strong>co nab\u00edzej\u00ed, <\/strong>a podle toho si vyberte vhodn\u00fd podnik.<\/li>\n\n\n\n<li>Vyb\u00edrejte podniky, kter\u00e9 <strong>nenab\u00edzej\u00ed jen t\u011b\u017ek\u00e9 om\u00e1\u010dky a sma\u017een\u00e9 j\u00eddlo.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Sna\u017ete se volit v\u017edy <strong>kvalitn\u00ed zdroj b\u00edlkovin dopln\u011bn\u00fd o komplexn\u00ed sacharidy.<\/strong><\/li>\n\n\n\n<li><strong>Neodp\u00edrejte si ov\u0161em j\u00eddlo, na kter\u00e9 m\u00e1te chu\u0165. <\/strong>Pokud se u\u017e t\u00fdden t\u011b\u0161\u00edte, a\u017e vystoup\u00e1te do hor a za odm\u011bnu si d\u00e1te na vrcholku bor\u016fvkov\u00e9 knedl\u00edky <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">s tvarohem<\/a> a \u0161leha\u010dkou, byla by \u0161koda si je odep\u0159\u00edt. M\u016f\u017eete si <strong>bez v\u00fd\u010ditek pochutnat,<\/strong> proto\u017ee m\u00e1te velk\u00fd energetick\u00fd v\u00fddej. Nad ka\u017ed\u00fdm j\u00eddlem ov\u0161em uva\u017eujte v kontextu. Pokud si chcete d\u00e1t kalori\u010dt\u011bj\u0161\u00ed pokrm, ale v\u00edte, \u017ee v\u00e1s \u010dek\u00e1 je\u0161t\u011b dlouh\u00e1 trasa,<strong> pod\u011blte se rad\u011bji s kamar\u00e1dem. <\/strong>Nejl\u00e9pe stejn\u011b chutnaj\u00ed ta prvn\u00ed sousta, o kter\u00e1 se neochud\u00edte. A pokud se p\u0159ece jen o j\u00eddlo d\u011blit nechcete a tou\u017e\u00edte po po\u0159\u00e1dn\u00e9 porci, dop\u0159ejte si ji rad\u011bji a\u017e po p\u0159\u00edchodu do kempu, kdy\u017e u\u017e m\u00e1te odsportov\u00e1no.&nbsp;<\/li>\n<\/ul>\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:\/\/lh3.googleusercontent.com\/t_1HS0RoEz--xEBzWTqhf47w28QADf3gRfxZzeaXujEBeJCZKmUaUqIUeJcYDQBURkPnFIG6NRWWypcx-AWkk5wYJRTRzKYI_pGsI9Stc1m35IeHnYeW9vZ5YXhj0NnJxvsusgmG\" alt=\"\" title=\"Jak\u00e9 sva\u010diny jsou vhodn\u00e9 p\u0159i turistice\"\/><\/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=\"4_Jak_si_vybrat_snacky_na_turu_ci_cyklovylet\"><\/span>4. Jak si vybrat snacky na t\u00faru \u010di cyklov\u00fdlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u011bd v\u0161ak nen\u00ed jedin\u00e9 j\u00eddlo, kter\u00e9 byste m\u011bli \u0159e\u0161it. Stejn\u011b tak d\u016fle\u017eit\u00e9 jsou i <strong>men\u0161\u00ed snacky, <\/strong>kter\u00e9 v\u00e1m pomohou udr\u017eet si energii po celou dobu v\u00fdkonu. Tyto leh\u010d\u00ed sva\u010diny nemus\u00edte nijak slo\u017eit\u011b p\u0159ipravovat. Jednodu\u0161e je hod\u00edte do batohu a m\u016f\u017eete vyrazit. Velkou v\u00fdhodou je, \u017ee se <strong>snadno konzumuj\u00ed i za ch\u016fze,<\/strong> d\u00edky \u010demu\u017e nemus\u00edte ztr\u00e1cet \u010das. U cyklistiky ov\u0161em doporu\u010dujeme z d\u016fvodu bezpe\u010dnosti rad\u011bji zastavit a vychutnat si snack v klidu.&nbsp;<\/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\">Vhodn\u00e9 sva\u010diny<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>\u010derstv\u00e9 ovoce \u2013 volte takov\u00e9, kter\u00e9 se v\u00e1m nezdeformuje (jablko, hru\u0161ka, p\u0159\u00edpadn\u011b bobulovit\u00e9 ovoce v krabi\u010dce)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00e9 ovoce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159\u00ed\u0161ky<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 cookies<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/energeticke-tycinky-flapjacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjacky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161en\u00e9 maso<\/a><\/li>\n\n\n\n<li>nakr\u00e1jen\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a><\/li>\n\n\n\n<li>kef\u00edrov\u00fd n\u00e1poj<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ReCharge gel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Milkshake<\/a><\/li>\n\n\n\n<li>vzorek o\u0159\u00ed\u0161kov\u00e9ho m\u00e1sla<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A pokud se \u0159ad\u00edte mezi zdatn\u00e9 kucha\u0159e \u010di kucha\u0159ky, m\u016f\u017eete se inspirovat na\u0161imi <a href=\"https:\/\/gymbeam.cz\/blog\/recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitness recepty<\/a> a p\u0159ipravit si s sebou t\u0159eba vlastn\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinove-housticky-se-susenymi-rajcaty-a-olivami\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteinov\u00e9 housti\u010dky<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-low-carb-arasidove-susenky\/\" target=\"_blank\" rel=\"noreferrer noopener\">low-carb ara\u0161\u00eddov\u00e9 su\u0161enky<\/a>.&nbsp;<\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e vyraz\u00edte na t\u00faru \u010di cyklov\u00fdlet, v\u017edy si uv\u011bdomte, \u017ee v\u00e1s <strong>\u010dek\u00e1 velk\u00fd energetick\u00fd v\u00fddej, <\/strong>kter\u00fd je pot\u0159eba doplnit. Rozhodn\u011b v\u00e1m nebude sta\u010dit jablko a plechovka piva na cel\u00fd den. Sna\u017ete se tedy volit <strong>kvalitn\u00ed potraviny, <\/strong>kter\u00e9 budou obsahovat p\u0159edev\u0161\u00edm <strong>zdroj energie ve form\u011b sacharid\u016f.<\/strong> Pro v\u011bt\u0161\u00ed sytost ov\u0161em p\u0159idejte i <strong>kvalitn\u00ed b\u00edlkoviny, <\/strong>p\u0159\u00edpadn\u011b tuk. Nespol\u00e9hejte se jen na to, co bude dostupn\u00e9 v restaurac\u00edch po cest\u011b. P\u0159ipravte si tak\u00e9 <strong>vlastn\u00ed sva\u010diny a n\u00e1poje<\/strong> v z\u00e1vislosti na vzd\u00e1lenosti, kterou chcete poko\u0159it. Uvid\u00edte, \u017ee bez hladu a \u00fanavy bude ka\u017ed\u00fd v\u00fdlet mnohem p\u0159\u00edjemn\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli nad\u0161ence do turistiky \u010di cyklistiky, nezapome\u0148te s nimi \u010dl\u00e1nek sd\u00edlet. I oni jist\u011b ocen\u00ed praktick\u00e9 tipy, jak se na v\u00fdletech stravovat.&nbsp;<\/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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Dostatek energie je nezbytn\u00fd k tomu, abyste mohli p\u0159i turistice i cyklistice pod\u00e1vat maxim\u00e1ln\u00ed v\u00fdkony. Porad\u00edme v\u00e1m, co sva\u010dit, ob\u011bdvat a p\u00edt b\u011bhem celodenn\u00edho v\u00fdletu. <\/p>\n","protected":false},"author":100,"featured_media":282152,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[7017,7137,7245,7293],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282051","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-ovoce","9":"tag-proteinove-tycinky-cs","10":"tag-sacharidy-cs","11":"tag-snacky-cs","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>Co j\u00edst a p\u00edt pro dostatek energie p\u0159i turistice nebo na kole? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co j\u00edst a p\u00edt na celodenn\u00edm v\u00fdlet\u011b? 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