{"id":284455,"date":"2021-07-26T16:41:18","date_gmt":"2021-07-26T14:41:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=284455"},"modified":"2025-08-04T10:03:56","modified_gmt":"2025-08-04T08:03:56","slug":"co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/","title":{"rendered":"\u010co jes\u0165 a pi\u0165 pre dostatok energie pri turistike alebo cyklistike?"},"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\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#Preco_je_dolezite_doplnat_energiu\" title=\"Pre\u010do je d\u00f4le\u017eit\u00e9 dop\u013a\u0148a\u0165 energiu\">Pre\u010do je d\u00f4le\u017eit\u00e9 dop\u013a\u0148a\u0165 energiu<\/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\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#Kolko_energie_spalime_celodennym_vyletom\" title=\"Ko\u013eko energie sp\u00e1lime celodenn\u00fdm v\u00fdletom?\">Ko\u013eko energie sp\u00e1lime celodenn\u00fdm v\u00fdletom?<\/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\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#Ako_vyzera_nespravna_priprava_na_vylet\" title=\"Ako vyzer\u00e1 nespr\u00e1vna pr\u00edprava na v\u00fdlet?\">Ako vyzer\u00e1 nespr\u00e1vna pr\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.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#Ako_vyzera_spravna_priprava_na_vylet\" title=\"Ako vyzer\u00e1 spr\u00e1vna pr\u00edprava na v\u00fdlet?&nbsp;\">Ako vyzer\u00e1 spr\u00e1vna pr\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.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#1_Co_pit_na_celodennom_vylete\" title=\"1. \u010co pi\u0165 na celodennom v\u00fdlete?\">1. \u010co pi\u0165 na celodennom v\u00fdlete?<\/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\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#2_Ako_si_pripravit_obed_na_turu_ci_cyklovylet\" title=\"2. Ako si pripravi\u0165 obed na t\u00faru \u010di cyklov\u00fdlet?\">2. Ako si pripravi\u0165 obed 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.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#3_Ako_si_spravne_vybrat_v_restauracii\" title=\"3. Ako si spr\u00e1vne vybra\u0165 v re\u0161taur\u00e1cii?\">3. Ako si spr\u00e1vne vybra\u0165 v re\u0161taur\u00e1cii?<\/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\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#4_Ako_si_vybrat_snacky_na_turu_ci_cyklovylet\" title=\"4. Ako si vybra\u0165 snacky na t\u00faru \u010di cyklov\u00fdlet?\">4. Ako si vybra\u0165 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.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ke\u010f sme doma a dostaneme hlad, m\u00f4\u017eeme jednoducho siahnu\u0165 do chladni\u010dky, na \u010do m\u00e1me pr\u00e1ve chu\u0165. Tak\u00e9 jednoduch\u00e9 to, samozrejme, nie je v pr\u00edpade, \u017ee vyraz\u00edte na celodenn\u00fd hike alebo cyklov\u00fdlet do pr\u00edrody. K\u00fdm sa dostanete k najbli\u017e\u0161ej ob\u010derstvovacej stanici, m\u00f4\u017ee to trva\u0165 pokojne aj nieko\u013eko hod\u00edn. Preto je dobr\u00e9 s takouto situ\u00e1ciou po\u010d\u00edta\u0165 a nepodceni\u0165 pr\u00edpravu jedla a pitia. V dne\u0161nom \u010dl\u00e1nku si preto povieme, \u010do si vzia\u0165 na celodenn\u00fd v\u00fdlet, <strong>aby ste<\/strong> <strong>mali dostatok energie <\/strong>a u\u017eili si ho na maximum.<\/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=\"Preco_je_dolezite_doplnat_energiu\"><\/span>Pre\u010do je d\u00f4le\u017eit\u00e9 dop\u013a\u0148a\u0165 energiu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spome\u0148te si, ako sa spr\u00e1vaj\u00fa detsk\u00e9 aut\u00ed\u010dka, ktor\u00e9 id\u00fa na baterky. Ke\u010f do nich vlo\u017e\u00edte <strong>nov\u00e9 bat\u00e9rie, funguj\u00fa naplno<\/strong>. Postupne v\u0161ak energia doch\u00e1dza, hra\u010dka spoma\u013euje a ob\u010das aj prestane fungova\u0165. Hne\u010f ako sa vybije \u00faplne, stoj\u00ed na mieste, ni\u010d nerob\u00ed a nie je s \u0148ou \u017eiadna z\u00e1bava. No a podobn\u00e9 je to aj u \u013eud\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee idete na <strong>hodinov\u00fd <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>v\u00fdjazd na bicykli<\/strong><\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zabehn\u00fa\u0165 si nieko\u013eko kilometrov<\/a>, nem\u00e1 zmysel so sebou nosi\u0165 sendvi\u010de na doplnenie energie. In\u00e9 je to, samozrejme, pri dlh\u0161ej z\u00e1\u0165a\u017ei. Ak v\u00e1s \u010dak\u00e1 <strong>celodenn\u00e1 \u0161portov\u00e1 aktivita<\/strong> a vy si na \u0148u nepriprav\u00edte <strong>dostatok kvalitnej energie z jedla a pitia<\/strong>, bude v\u00e1s bicyklovanie alebo ch\u00f4dza bavi\u0165 len nieko\u013eko hod\u00edn. To ste toti\u017e e\u0161te dostato\u010dne najeden\u00ed, a tak dok\u00e1\u017eete fungova\u0165 naplno. Probl\u00e9m zrejme nastane, ke\u010f energia z ra\u0148ajok a z r\u00fdchlych z\u00e1sob vo svaloch d\u00f4jde a telo si za\u010dne p\u00fdta\u0165 \u010fal\u0161ie jedlo, ktor\u00e9 so sebou, pravda\u017ee, nem\u00e1te. <strong>Okrem<\/strong> <strong>prepadu energie m\u00f4\u017eete za\u010da\u0165 poci\u0165ova\u0165 aj dos\u0165 nepr\u00edjemn\u00fd hlad a podr\u00e1\u017edenos\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto toho, aby ste si u\u017e\u00edvali kr\u00e1snu panor\u00e1mu, pozer\u00e1te do zeme a prajete si, aby ste u\u017e boli v cieli. Ak ste na t\u00fare, <strong>\u0165ah\u00e1te nohy ne\u0161\u0165astne <\/strong>za sebou. A v pr\u00edpade cyklistiky ste u\u017e mo\u017eno aj <strong>zliezli z bicykla <\/strong>a odovzdane ho tla\u010d\u00edte ved\u013ea seba. A ke\u010f si niekto dovol\u00ed usmia\u0165 sa na v\u00e1s alebo dokonca prehovori\u0165, u\u0161tedr\u00edte mu nen\u00e1vistn\u00fd poh\u013ead. \u017de toto d\u00f4verne pozn\u00e1te? Ja tie\u017e. A niet sa \u010domu divi\u0165.<strong> Pri celodenn\u00fdch aktivit\u00e1ch m\u00e1 na\u0161e telo obrovsk\u00fd v\u00fddaj energie<\/strong>, ktor\u00fd je potrebn\u00e9 dop\u013a\u0148a\u0165. V opa\u010dnom pr\u00edpade sa m\u00f4\u017ee kr\u00e1sny v\u00fdlet pomerne r\u00fdchlo zmeni\u0165 na utrpenie.<\/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.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg\" alt=\"Pre\u010do je d\u00f4le\u017eit\u00e9 dop\u013a\u0148a\u0165 energiu pri turistike a cyklistike\" class=\"wp-image-282074\" style=\"width:843px;height:562px\" title=\"Pre\u010do je d\u00f4le\u017eit\u00e9 dop\u013a\u0148a\u0165 energiu pri turistike a cyklistike\" 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=\"Kolko_energie_spalime_celodennym_vyletom\"><\/span>Ko\u013eko energie sp\u00e1lime celodenn\u00fdm v\u00fdletom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prem\u00fd\u0161\u013eate, ko\u013eko kal\u00f3ri\u00ed m\u00f4\u017eete sp\u00e1li\u0165 po\u010das nieko\u013ekohodinovej \u0161portovej aktivity? Vezmime si na pomoc modelov\u00fd p\u00e1r. Napr\u00edklad Daniela a Janu.<strong> Daniel je priemern\u00fd mu\u017e a v\u00e1\u017ei 80 kg. Jana je priemern\u00e1 \u017eena a v\u00e1\u017ei 65 kg. <\/strong>Tr\u00e1via \u010das akt\u00edvne, a tak podnikaj\u00fa r\u00f4zne dlh\u0161ie v\u00fdlety pe\u0161o \u010di na bicykli. Ke\u010f odpo\u010d\u00edtame prest\u00e1vky, za de\u0148 tak str\u00e1via akt\u00edvne pribli\u017ene 6 hod\u00edn. Po\u010fme sa pozrie\u0165, ko\u013eko energie sp\u00e1lia za tento \u010das. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><strong>Aktivita<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>65 kg \u017eena sp\u00e1li za 6 hod\u00edn<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>80 kg mu\u017e sp\u00e1li za 6 hod\u00edn<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazda na bicykli s r\u00fdchlos\u0165ou 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\">Jazda na bicykli s r\u00fdchlos\u0165ou 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\">Jazda v hor\u00e1ch pretek\u00e1rskym tempom<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ch\u00f4dza s r\u00fdchlos\u0165ou 5,5 km\/h po pevnom 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\u00f4dza s r\u00fdchlos\u0165ou 4,5 \u2013 5,5 km\/h do kopca so sklonom 1 \u2013 5  %<\/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\u00f4dza s r\u00fdchlos\u0165ou 4,5 \u2013 5,5 km\/h do kopca so sklonom 6 \u2013 15 %<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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 batohom<\/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>Ako vid\u00edte v tabu\u013eke, v\u00fddaj je ve\u013emi r\u00f4znorod\u00fd a pri mnoh\u00fdch aktivit\u00e1ch m\u00f4\u017ee by\u0165 <strong>naozaj&nbsp;vysok\u00fd<\/strong>. Len pre predstavu \u2013 v kilograme tuku sa ukr\u00fdva pribli\u017ene 7700 kcal. Celodenn\u00fdm v\u00fdletom tak m\u00f4\u017eete mnohokr\u00e1t sp\u00e1li\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>energiu rovnaj\u00facu sa napr\u00edklad pol kilogramu tuku<\/strong><\/a>. T\u00fa je potrebn\u00e9 aspo\u0148 \u010diasto\u010dne doplni\u0165. Uk\u00e1\u017eeme si, ako by to mohlo vyzera\u0165 v spr\u00e1vnom a nespr\u00e1vnom pon\u00edman\u00ed.<\/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=\"Ako_vyzera_nespravna_priprava_na_vylet\"><\/span>Ako vyzer\u00e1 nespr\u00e1vna pr\u00edprava na v\u00fdlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161a modelov\u00e1 dvojica<strong> Daniel a Jana vyrazili na celodenn\u00fa turistiku<\/strong>. Maj\u00fa v pl\u00e1ne vy\u0161liapa\u0165 na dva horsk\u00e9 vrcholky a potom sa vr\u00e1ti\u0165 sp\u00e4\u0165 do kempu. Samozrejme, nechc\u00fa nosi\u0165 pr\u00edli\u0161 \u0165a\u017ek\u00fd batoh, a tak si zbalia<strong> 2 litre vody, 2 jablk\u00e1 a ka\u017ed\u00fd jednu 40 g energy ty\u010dinku<\/strong>. Po\u010d\u00edtaj\u00fa s t\u00fdm, \u017ee sa cestou niekde e\u0161te najedia. Vyrazili o 9. hodine po ra\u0148ajk\u00e1ch a u\u017e o 2 hodiny c\u00edtia hlad. Daj\u00fa si ka\u017ed\u00fd jedno jablko a ty\u010dinku si schovaj\u00fa na olovrant. Narazili v\u0161ak na <strong>ve\u013ek\u00fd probl\u00e9m \u2013 do\u0161lo im pitie<\/strong>. K prv\u00e9mu vrcholku bude cesta trva\u0165 e\u0161te 2 hodiny. Sm\u00e4d v kombin\u00e1cii s popolud\u0148aj\u0161\u00edm slnie\u010dkom dok\u00e1\u017ee turistiku pekne znepr\u00edjemni\u0165. Obidvaja s\u00fa teda podr\u00e1\u017eden\u00ed, unaven\u00ed a vyprahnut\u00ed. Za\u010d\u00edna sa im aj trochu mota\u0165 hlava. Po ceste sa k sm\u00e4du prid\u00e1 aj 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\u00e4\u010d\u0161ia je \u00fa\u013eava, ke\u010f dorazia k horskej chate. Ka\u017ed\u00fd z nich si d\u00e1 hne\u010f<strong> jedno pivo na zahnanie sm\u00e4du<\/strong>. Nasleduje v\u00fdber obeda. Hlad je u\u017e naozaj neznesite\u013en\u00fd, a tak padne vo\u013eba na <strong><a href=\"https:\/\/gymbeam.com\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dz\u00ed<\/a><a class=\"ek-link\" href=\"\/blog?tag=hovadzie\"> <\/a>gul\u00e1\u0161 so \u0161iestimi kned\u013eami<\/strong>. Tu\u0161ia, \u017ee to v tom teple nie je najlep\u0161\u00ed n\u00e1pad, ale chu\u0165 je silnej\u0161ia. Hne\u010f ako do seba spoten\u00ed nas\u00fakaj\u00fa hor\u00faci gul\u00e1\u0161, daj\u00fa si e\u0161te jedno pivo na schladenie. A \u010do bude \u010falej?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obidvaja s\u00fa prejeden\u00ed, alkohol sa pr\u00edjemne rozlieva do tela, nohy s\u00fa ak\u00e9si \u0165a\u017e\u0161ie a chodi\u0165 sa im u\u017e tie\u017e nechce. Rozhodn\u00fa sa teda vr\u00e1ti\u0165 sp\u00e4\u0165 do kempu a v\u00fdlet pred\u010dasne ukon\u010di\u0165. Namiesto zasl\u00fa\u017een\u00e9ho v\u00fdh\u013eadu si daj\u00fa na chate <strong>hodinov\u00fd sp\u00e1nok a \u013eutuj\u00fa, \u017ee nedo\u0161li do cie\u013ea<\/strong>. Nabud\u00face sa u\u017e pripravia lep\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A teraz sa po\u010fme pozrie\u0165 na to, ako to urobi\u0165 spr\u00e1vne, aby sme nedopadli ako 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.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg\" alt=\"Ako sa dobre pripravi\u0165 na v\u00fdlet\" class=\"wp-image-282089\" style=\"width:843px;height:562px\" title=\"Ako sa dobre pripravi\u0165 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=\"Ako_vyzera_spravna_priprava_na_vylet\"><\/span>Ako vyzer\u00e1 spr\u00e1vna pr\u00edprava na v\u00fdlet?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161u modelov\u00fa dvojicu <strong>Daniela a Janu \u010dak\u00e1 op\u00e4\u0165 celodenn\u00e1 turistika<\/strong>. Tentokr\u00e1t v\u0161ak pr\u00edpravu nepodcenia. Napl\u00e1nuj\u00fa si trasu a<strong> ozna\u010dia miesta, kde je dostupn\u00e9 jedlo a pitie<\/strong>. Vidia, \u017ee p\u00f4jdu viac do kopca a na prv\u00fa ob\u010derstvovaciu horsk\u00fa chatu narazia a\u017e po 12 km, \u010do m\u00f4\u017ee v \u0165a\u017ekom ter\u00e9ne trva\u0165 pokojne 4 hodiny. Vezm\u00fa si teda rad\u0161ej <strong>dva batohy a ka\u017ed\u00fd si do\u0148 d\u00e1 2 litre vody a jeden vychladen\u00fd kofe\u00ednov\u00fd n\u00e1poj pre pr\u00edpad, \u017ee by poc\u00edtili \u00fanavu<\/strong>. Dopredu si na\u0161li ponuku jedla jednotliv\u00fdch ch\u00e1t a zistili, \u017ee varia preva\u017ene om\u00e1\u010dky a sma\u017een\u00e9 jedl\u00e1, ktor\u00e9 zbyto\u010dne za\u0165a\u017eia tr\u00e1venie. Preto si rad\u0161ej <strong>vezm\u00fa okrem desiaty a olovrantu aj vlastn\u00fd obed<\/strong>, ktor\u00fd pr\u00edjemne zas\u00fdti a dod\u00e1 energiu.<\/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\u017eaj\u00fa op\u00e4\u0165 o 9. hodine r\u00e1no, po ra\u0148ajk\u00e1ch. Po dvoch hodin\u00e1ch sa zastavia ob\u010derstvi\u0165 sa,&nbsp;<strong>daj\u00fa si jablko<\/strong>&nbsp;a ka\u017ed\u00fd z nich m\u00e1 u\u017e batoh \u013eah\u0161\u00ed o liter vody. O hodinu nesk\u00f4r je u\u017e slnko intenz\u00edvnej\u0161ie. Sadn\u00fa si teda do tie\u0148a a daj\u00fa si 20-min\u00fatov\u00fa obedn\u00fa prest\u00e1vku. Zjedia&nbsp;<strong>oblo\u017een\u00fa bagetu a nakr\u00e1jan\u00fa zeleninu<\/strong>, \u010do si vopred pripravili na cestu. Potom pokra\u010duj\u00fa \u010falej a o hodinu s\u00fa pri prvej horskej chate. Ob\u010derstvia sa&nbsp;<strong>k\u00e1vou, studen\u00fdm d\u017e\u00fasom a podelia sa o \u013eahk\u00fd mrkvov\u00fd kol\u00e1\u010d, ktor\u00fd si tam k\u00fapili<\/strong>. Pln\u00ed energie m\u00f4\u017eu zase vyrazi\u0165. Predt\u00fdm si v\u0161ak nezabudn\u00fa naplni\u0165 f\u013ea\u0161e vodou, aby mali spolu op\u00e4\u0165 4 litre vody. Po hodine cesty za\u010d\u00ednaj\u00fa poci\u0165ova\u0165 \u013eahk\u00fd hlad. Ka\u017ed\u00fd preto zje<strong>&nbsp;jednu prote\u00ednov\u00fa cookiesku<\/strong>, Daniel si k nej d\u00e1 e\u0161te jablko. Pokra\u010duj\u00fa \u010falej a o dve hodiny dorazia na druh\u00fd vrcholok. Je<strong>&nbsp;\u010das na \u010fal\u0161\u00ed v\u00e4\u010d\u0161\u00ed olovrant<\/strong>. Pochutia si na&nbsp;<strong><a href=\"https:\/\/gymbeam.com\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniakovi <\/a>v konzerve, ku ktor\u00e9mu si zahryzn\u00fa aj pe\u010divo<\/strong>. Op\u00e4\u0165 doplnia vodu v ob\u010derstvovacej stanici a vyd\u00e1vaj\u00fa sa sp\u00e4\u0165 do kempu. Cestu dolu si \u010diasto\u010dne skr\u00e1tia lanovkou pod\u013ea pl\u00e1nu a o 2 hodiny s\u00fa sp\u00e4\u0165 na chate, kde ich u\u017e \u010dak\u00e1 ve\u010dera. Na oslavu, \u017ee zdolali vyt\u00fd\u010den\u00fd cie\u013e, si <strong>po v\u00fddatnom jedle daj\u00fa po 2 deci v\u00edna<\/strong>. S pr\u00edjemnou \u00fanavou a uspokojen\u00edm z v\u00fdkonu zasp\u00e1vaj\u00fa.<\/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 pr\u00edprava = z\u00e1klad vydaren\u00e9ho v\u00fdletu<\/h3>\n\n\n\n<p>Z tabu\u013eky vy\u0161\u0161ie si m\u00f4\u017eete orienta\u010dne vyvodi\u0165, ko\u013eko energie sa d\u00e1 sp\u00e1li\u0165 jedn\u00fdm v\u00fdletom. <strong>Samozrejme, neznamen\u00e1 to, \u017ee ju mus\u00edte doplni\u0165 hne\u010f po ceste<\/strong>, aby ste nedopadli ako Daniel a Jana so zlou pr\u00edpravou. Rovnako tak nem\u00f4\u017eete po\u010d\u00edta\u0165 s t\u00fdm, \u017ee celodenn\u00fd v\u00fdlet zvl\u00e1dnete s dvomi <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\" class=\"ek-link\">jablkami<\/a>. Uvid\u00edte, \u017ee ke\u010f telo <strong>z\u00e1sobujete kvalitnou energiou, bohato sa v\u00e1m odmen\u00ed<\/strong>. U\u017eijete si pr\u00edjemn\u00fd v\u00fdlet a nebudete sa tr\u00e1pi\u0165 hladom a \u00fanavou. Aby sme v\u00e1m pr\u00edpravu jedla u\u013eah\u010dili, m\u00e1me pre v\u00e1s nieko\u013eko praktick\u00fdch tipov, ktor\u00e9 pr\u00eddu vhod cyklistom aj turistom.<\/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.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg\" alt=\"Ak\u00e9 jedlo a pitie si vzia\u0165 so sebou na cyklov\u00fdlet a turistiku\" class=\"wp-image-282104\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 jedlo a pitie si vzia\u0165 so 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_celodennom_vylete\"><\/span>1. \u010co pi\u0165 na celodennom v\u00fdlete?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dostato\u010dn\u00e1 hydrat\u00e1cia<\/strong><\/a>&nbsp;sa zara\u010fuje medzi z\u00e1kladn\u00e9 potreby, bez ktor\u00fdch na\u0161e telo nem\u00f4\u017ee spr\u00e1vne fungova\u0165. Aby ste mu dodali optim\u00e1lne mno\u017estvo tekut\u00edn, je potrebn\u00e9&nbsp;<strong>vypi\u0165 ka\u017ed\u00fd de\u0148 minim\u00e1lne 30 \u2013 45 ml na kg telesnej hmotnosti<\/strong>. V pr\u00edpade, \u017ee ste fyzicky akt\u00edvni alebo s\u00fa ve\u013ek\u00e9 hor\u00fa\u010davy, je potreba tekut\u00edn e\u0161te vy\u0161\u0161ia. Myslite na to a majte v\u017edy so sebou dostatok pitia. Dokonca to nemus\u00ed by\u0165 len voda.&nbsp;[2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potom toti\u017e str\u00e1cate <strong>d\u00f4le\u017eit\u00e9 elektrolyty<\/strong>, ktor\u00e9 sa podie\u013eaj\u00fa na spr\u00e1vnom fungovan\u00ed r\u00f4znych procesov v tele. Medzi tie najd\u00f4le\u017eitej\u0161ie zara\u010fujeme predov\u0161etk\u00fdm <strong>sod\u00edk, drasl\u00edk, v\u00e1pnik, chloridy a hor\u010d\u00edk<\/strong>, pri\u010dom ka\u017ed\u00fd z nich m\u00e1 v tele nezastupite\u013en\u00fa funkciu. Napr\u00edklad <strong>drasl\u00edk sa spolu so sod\u00edkom podie\u013eaj\u00fa na hydrat\u00e1cii organizmu<\/strong>. Na svalov\u00fa kontrakciu m\u00e1 vplyv v\u00e1pnik. Svoju rolu zohr\u00e1va v\u0161ak aj <a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hor\u010d\u00edk<\/strong><\/a>, ktor\u00fd pom\u00e1ha predch\u00e1dza\u0165 <strong>nepr\u00edjemn\u00fdm svalov\u00fdm k\u0155\u010dom <\/strong>a taktie\u017e prispieva <strong>k<\/strong> <strong>zn\u00ed\u017eeniu \u00fanavy a vy\u010derpania<\/strong>. Je preto ve\u013emi popul\u00e1rny ako medzi turistami, tak aj cyklistami a \u010fal\u0161\u00edmi \u0161portovcami. <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=\"wp-block-list is-style-default\">\n<li><strong>voda<\/strong><\/li>\n\n\n\n<li><strong>voda zmie\u0161an\u00e1 s <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ReHydrate n\u00e1pojom<\/strong><\/a>, ktor\u00fd dopln\u00ed d\u00f4le\u017eit\u00e9 elektrolyty (s t\u00fdm m\u00f4\u017eu pom\u00f4c\u0165 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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> (m\u00f4\u017eu ma\u0165 vy\u0161\u0161\u00ed obsah energie)<\/li>\n\n\n\n<li><strong>moxy n\u00e1poje<\/strong> s obsahom <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" class=\"ek-link\">BCAA<\/a><\/li>\n\n\n\n<li><strong>MoiM\u00fcv Protein Milkshake<\/strong>, ktor\u00fd zas\u00fdti a dopln\u00ed potrebn\u00e9 bielkoviny<\/li>\n\n\n\n<li><strong>voda ochuten\u00e1 Bolerom<\/strong> (instantn\u00fd n\u00e1poj bez cukru a s minimom kal\u00f3ri\u00ed)<\/li>\n\n\n\n<li><strong>dom\u00e1ci \u013eadov\u00fd \u010daj <\/strong>\u2013 uvar\u00edte si doma \u010daj, pod\u013ea potreby ho dochut\u00edte, prid\u00e1te kocky \u013eadu a nalejete do termosky, ktor\u00e1 n\u00e1poj udr\u017e\u00ed dlh\u0161ie studen\u00fd<\/li>\n\n\n\n<li><strong>sladk\u00e9 n\u00e1poje<\/strong> \u2013 po\u010das dlh\u0161\u00edch v\u00fdletov nemus\u00edte ma\u0165 strach da\u0165 si \u010dapovan\u00fa sladk\u00fa limon\u00e1du alebo d\u017e\u00fas, v\u010faka ktor\u00e9mu dopln\u00edte potrebn\u00fa energiu vo forme 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 <strong>sa sna\u017ete vyhn\u00fa\u0165 alkoholu<\/strong>, ktor\u00fd sk\u00f4r dehydruje organizmus. Navy\u0161e m\u00f4\u017ee by\u0165 jeho konzum\u00e1cia pred jazdou na bicykli <strong>nebezpe\u010dn\u00e1<\/strong>. Pokia\u013e ho u\u017e pi\u0165 mus\u00edte, dajte si <strong>mal\u00e9 mno\u017estvo za odmenu<\/strong> po t\u00fare alebo dlh\u0161ej cyklistike. Preh\u00e1\u0148a\u0165 by ste to nemali ani <strong>s<\/strong> <strong>kofe\u00ednom<\/strong>. Aj ke\u010f v\u00e1s tento stimulant m\u00f4\u017ee v primeranej d\u00e1vke nakopn\u00fa\u0165, v pr\u00edpade pred\u00e1vkovania sk\u00f4r \u0161kod\u00ed. Asi nikto nechce pri \u0161porte poci\u0165ova\u0165 <strong>b\u00fa\u0161enie srdca, z\u00e1vrat a \u010fal\u0161ie negat\u00edvne prejavy nadmern\u00e9ho pr\u00edjmu kofe\u00ednu<\/strong>. Odpor\u00fa\u010da sa, aby denn\u00fd pr\u00edjem tohto stimulantu nepresiahol 400 mg. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/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\">Ako si zaisti\u0165 dostato\u010dn\u00fa hydrat\u00e1ciu?<\/h3>\n\n\n\n<ul class=\"wp-block-list is-style-default\">\n<li>Vyrazte minim\u00e1lne <strong>s<\/strong> <strong>dvomi litrami<\/strong> tekut\u00edn na osobu.<\/li>\n\n\n\n<li>Zistite si dopredu, kde si m\u00f4\u017eete<strong> doplni\u0165 vodu<\/strong>.<\/li>\n\n\n\n<li>Ak neviete, ak\u00fa kvalitu bud\u00fa ma\u0165 pr\u00edrodn\u00e9 pramene, majte so sebou tablety alebo f\u013ea\u0161e, ktor\u00e9<strong> pom\u00f4\u017eu vodu vy\u010disti\u0165<\/strong>.<\/li>\n\n\n\n<li><strong>Rozvrhnite si pr\u00edjem tekut\u00edn <\/strong>do \u010fal\u0161ej 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\">Ak\u00e9 s\u00fa pr\u00edznaky dehydrat\u00e1cie?&nbsp;<\/h3>\n\n\n\n<p>Ak pri \u0161porte nebudete dostato\u010dne pi\u0165, m\u00f4\u017eete poci\u0165ova\u0165 zn\u00e1me pr\u00edznaky dehydrat\u00e1cie. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<p><strong>Medzi ne patr\u00ed napr\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list is-style-default\">\n<li>zn\u00ed\u017eenie v\u00fdkonu&nbsp;<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 \u00fanava<\/li>\n\n\n\n<li>zl\u00e1 termoregul\u00e1cia&nbsp;<\/li>\n\n\n\n<li>boles\u0165 hlavy&nbsp;<\/li>\n\n\n\n<li>to\u010denie hlavy&nbsp;<\/li>\n\n\n\n<li>zahmlievanie pred o\u010dami<\/li>\n<\/ul>\n\n\n\n<p>T\u00fdchto prejavov je v\u0161ak omnoho viac. Ak niektor\u00fd z nich len za\u010d\u00ednate poci\u0165ova\u0165, <strong>dajte si prest\u00e1vku a sna\u017ete sa dop\u013a\u0148a\u0165 straten\u00e9 tekutiny<\/strong>. Ak ste celkovo podcenili pr\u00edjem energie, dajte si sladk\u00e9 pitie.<\/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.sk\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg\" alt=\"\u010co jes\u0165 a pi\u0165 na t\u00farach a cyklov\u00fdletoch\" class=\"wp-image-282121\" style=\"width:843px;height:562px\" title=\"\u010co jes\u0165 a pi\u0165 na t\u00farach a cyklov\u00fdletoch\" 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_Ako_si_pripravit_obed_na_turu_ci_cyklovylet\"><\/span>2. Ako si pripravi\u0165 obed na t\u00faru \u010di cyklov\u00fdlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u00e4\u010d\u0161ie jedlo po\u010das d\u0148a<\/strong>, ako je napr\u00edklad obed, by ste rozhodne nemali vynech\u00e1va\u0165 ani pri celodenn\u00fdch t\u00farach \u010di cyklov\u00fdletoch. Ako si ho v\u0161ak zostavi\u0165, aby v\u00e1m dodalo dostatok potrebnej energie a neboli ste po \u0148om zrel\u00ed na nieko\u013ekohodinov\u00fd sp\u00e1nok?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1klad je, aby pokrm nebol pr\u00edli\u0161 \u0165a\u017ek\u00fd. Preto by mal by\u0165 zlo\u017een\u00fd <strong>z<\/strong>&nbsp;<strong>\u013eahko vstrebate\u013en\u00fdch sacharidov<\/strong>, ktor\u00e9 sl\u00fa\u017eia ako prim\u00e1rny zdroj energie, a<strong>&nbsp;z bielkov\u00edn<\/strong>. Tie v\u00e1s zas\u00fdtia, podporia regener\u00e1ciu a pom\u00f4\u017eu chr\u00e1ni\u0165 svalov\u00fa hmotu. Aby bol obed e\u0161te s\u00fdtej\u0161\u00ed, m\u00f4\u017eete si pod\u013ea potreby prida\u0165 <strong>zdroje tuku<\/strong>. Myslite aj na to, \u017ee vonku m\u00f4\u017ee by\u0165 dos\u0165 teplo. Pod\u013ea toho prisp\u00f4sobte jeho zlo\u017eenie. Vyhnite sa napr\u00edklad majon\u00e9zam a podobn\u00fdm ingredienci\u00e1m, ktor\u00e9 s\u00fa n\u00e1chyln\u00e9 na skazenie.<\/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 obed na t\u00faru \u010di cyklov\u00fdlet<\/h3>\n\n\n\n<p><strong>Oblo\u017een\u00e9 pe\u010divo&nbsp;<\/strong>\u2013 natrite ho <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohovou <\/a>n\u00e1tierkou, oblo\u017ete vysokopercentnou \u0161unkou, syrom \u010di zeleninou. Prida\u0165 m\u00f4\u017eete tie\u017e vajce alebo <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu<\/a>. Ak chcete ma\u0165 pestrej\u0161\u00ed obed, do krabi\u010dky si nakr\u00e1jajte zeleninu navy\u0161e. V pr\u00edpade, \u017ee nem\u00e1te priestor chysta\u0165 si oblo\u017een\u00e9 pe\u010divo, vysta\u010d\u00edte si s celozrnn\u00fdm ro\u017ekom a konzervou&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html&amp;source=gmail&amp;ust=1627906827843000&amp;usg=AFQjCNFOrbrA2V24gW0aYEWZ5ex9Oj5pdQ\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniaka<\/a>&nbsp;\u010di&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html&amp;source=gmail&amp;ust=1627906827843000&amp;usg=AFQjCNGOoz2dxsDIg4LhDToLwH-GwDSrrw\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardiniek<\/a>, ktor\u00e9 s\u00fa z\u00e1rove\u0148 cenn\u00fdm zdrojom omega-3 mastn\u00fdch kysel\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cestovinov\u00fd \u0161al\u00e1t<\/strong>&nbsp;\u2013 uvaren\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny <\/a>(m\u00f4\u017eete pou\u017ei\u0165 aj&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html&amp;source=gmail&amp;ust=1627906827851000&amp;usg=AFQjCNEei6Dqz-hlzmMlShDyLGK_fix1kw\" href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukovinov\u00e9<\/a>) zmie\u0161ajte s \u013eubovo\u013enou zeleninou a pridajte tofu, tuniaka v konzerve \u010di hotov\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie m\u00e4so<\/a>. Namiesto majon\u00e9zy si urobte vlastn\u00fd dresing z balzamika, jabl\u010dn\u00e9ho octu \u010di&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html&amp;source=gmail&amp;ust=1627906827851000&amp;usg=AFQjCNGYyeDoQ_xaZhBFmgLtQDAunFRP5w\" href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleja<\/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>&nbsp;\u2013 uvaren\u00fd <a href=\"https:\/\/gymbeam.com\/blog\/tag\/kuskus\/\" class=\"ek-link\">kuskus <\/a>zmie\u0161ajte so zeleninou a zdrojom bielkov\u00edn (m\u00e4so, tofu, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/seitan\/\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh<\/a>, \u0161unka), prida\u0165 m\u00f4\u017eete aj syr. Namiesto kuskusu sa d\u00e1 pokojne pou\u017ei\u0165 aj <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, bulgur, tarho\u0148a \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/quinoa\/\" 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>Prote\u00ednov\u00e9 palacinky&nbsp;<\/strong>\u2013 doma ich jednoducho vytvor\u00edte z&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html&amp;source=gmail&amp;ust=1627906827851000&amp;usg=AFQjCNFJEdJUEAu0HsRTDb7RHE2YNhtN-g\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pripravenej zmesi<\/a>. Potrie\u0165 ich m\u00f4\u017eete marmel\u00e1dou alebo <a href=\"https:\/\/gymbeam.com\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">orie\u0161kov\u00fdm maslom<\/a>.&nbsp;<strong>Tip od n\u00e1s:&nbsp;<\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" class=\"ek-link\">Palacinky <\/a>si m\u00f4\u017eete natrie\u0165 maslom a\u017e priamo pred konzum\u00e1ciou. Sta\u010d\u00ed si zaobstara\u0165 men\u0161ie&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/vzorka-mandlove-maslo-s-kokosom-a-bielou-cokoladou-gymbeam.html&amp;source=gmail&amp;ust=1627906827851000&amp;usg=AFQjCNEGswcFMgA268ZQhRG5fGlhK8N06w\" href=\"https:\/\/gymbeam.sk\/vzorka-mandlove-maslo-s-kokosom-a-bielou-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">30 g balenie orie\u0161kov\u00e9ho masla<\/a>, ktor\u00e9 v\u00e1m vysta\u010d\u00ed iba na jeden obed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pr\u00edprave jedla myslite na to, \u017ee by&nbsp;<strong>malo dobre chuti\u0165 tepl\u00e9 aj studen\u00e9<\/strong>. Bra\u0165 so sebou paradajkov\u00fa om\u00e1\u010dku s kned\u013eou by asi nebola t\u00e1 najlep\u0161ia vo\u013eba. Ak chcete, aby vami pripraven\u00fd obed vydr\u017eal aj v teple \u010do najdlh\u0161ie bez ujmy,&nbsp;<strong>ulo\u017ete si ho na hodinu do mrazni\u010dky pred t\u00fdm, ako vyraz\u00edte<\/strong>. Samozrejme, dajte si pozor na to, aby ste svoje jedlo nezabudli doma. Nechcete za\u017ei\u0165 ten pocit, ke\u010f sa po mnoh\u00fdch kilometroch kone\u010dne zastav\u00edte na obed a zist\u00edte, \u017ee ste krabi\u010dku nechali doma v mrazni\u010dke. Ak sa chyst\u00e1te na&nbsp;<strong>nieko\u013ekod\u0148ov\u00fd hike<\/strong>, nem\u00f4\u017eete po\u010d\u00edta\u0165 s t\u00fdm, \u017ee by v\u00e1m \u0161al\u00e1t a pe\u010divo so \u0161unkou vydr\u017eali v teple viac dn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak budete nieko\u013eko dn\u00ed po sebe chodi\u0165 10 hod\u00edn denne,&nbsp;<strong>sp\u00e1lite naozaj ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 mus\u00edte adekv\u00e1tne doplni\u0165<\/strong>. Ako na to? Okrem balen\u00fdch su\u0161ienok, ty\u010diniek a konzerv m\u00f4\u017eete vysk\u00fa\u0161a\u0165 tie\u017e&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/hotove-jedla&amp;source=gmail&amp;ust=1627906827851000&amp;usg=AFQjCNHZxhhEI5GGvZ7nkXXTUE20e9zCLg\" href=\"https:\/\/gymbeam.sk\/hotove-jedla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vopred pripraven\u00e9 jedl\u00e1<\/a>, ktor\u00e9 sta\u010d\u00ed zalia\u0165 hor\u00facou vodou. O nieko\u013eko min\u00fat si tak m\u00f4\u017eete pochuti\u0165 na bolonsk\u00fdch cestovin\u00e1ch, kuracom kar\u00ed \u010di hov\u00e4dzom m\u00e4se s tymianom. T\u00fdmto sp\u00f4sobom telu dopln\u00edte kvalitn\u00e9 \u017eiviny v optim\u00e1lnom pomere. Pom\u00f4c\u0165 si m\u00f4\u017eete tie\u017e all-in-one zmesou&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.cz\/fuegain-gymbeam.html&amp;source=gmail&amp;ust=1627906827851000&amp;usg=AFQjCNFrggVVwPAdlVDLY_qssxdjaRe1UA\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, ktor\u00e1 m\u00e1 v\u00fdborn\u00fa str\u00e1vite\u013enos\u0165 a pohodlne&nbsp;<strong>nahrad\u00ed jedno komplexn\u00e9 jedlo<\/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.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg\" alt=\"\u010co obedova\u0165 na t\u00farach a cyklov\u00fdletoch\" class=\"wp-image-282135\" style=\"width:843px;height:562px\" title=\"\u010co obedova\u0165 na t\u00farach a cyklov\u00fdletoch\" 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_Ako_si_spravne_vybrat_v_restauracii\"><\/span>3. Ako si spr\u00e1vne vybra\u0165 v re\u0161taur\u00e1cii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e si na t\u00faru \u010di cyklov\u00fdlet nechcete nosi\u0165 plno snackov a \u010fal\u0161\u00edch krabi\u010diek, m\u00f4\u017eete sa, samozrejme, <strong>najes\u0165 v re\u0161taur\u00e1cii<\/strong>. Aby sa z jej n\u00e1v\u0161tevy stala pr\u00edjemn\u00e1 zast\u00e1vka na doplnenie energie, a nie stopka na zvy\u0161ok v\u00fdletu, odpor\u00fa\u010dame riadi\u0165 sa nasleduj\u00facimi radami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list is-style-default\">\n<li>Zistite si dopredu, ak\u00e9 re\u0161taur\u00e1cie alebo<strong>&nbsp;ob\u010derstvenie m\u00e1te po ceste<\/strong>.<\/li>\n\n\n\n<li><div>Zistite si,&nbsp;<strong>\u010do pon\u00fakaj\u00fa<\/strong>, a pod\u013ea toho si vyberte vhodn\u00fd podnik.<\/div><\/li>\n\n\n\n<li><div>Vyberajte si podniky, ktor\u00e9&nbsp;<strong>nepon\u00fakaj\u00fa len \u0165a\u017ek\u00e9 om\u00e1\u010dky a sma\u017een\u00e9 jedlo<\/strong>.<\/div><\/li>\n\n\n\n<li>Sna\u017ete sa zvoli\u0165 si v\u017edy&nbsp;<strong>kvalitn\u00fd zdroj bielkov\u00edn doplnen\u00fd o komplexn\u00e9 sacharidy<\/strong>.<\/li>\n\n\n\n<li><strong>Samozrejme, neodopierajte si jedlo, na ktor\u00e9 m\u00e1te chu\u0165. <\/strong>Ak sa u\u017e t\u00fd\u017ede\u0148 te\u0161\u00edte, \u017ee ke\u010f vyjdete do h\u00f4r, na vrcholku si d\u00e1te za odmenu \u010du\u010doriedkov\u00e9 knedli\u010dky s tvarohom a so \u0161\u013eaha\u010dkou, bola by \u0161koda si ich odoprie\u0165. M\u00f4\u017eete si na nich <strong>bez v\u00fd\u010ditiek pochuti\u0165<\/strong>, preto\u017ee m\u00e1te ve\u013ek\u00fd energetick\u00fd v\u00fddaj. Nad ka\u017ed\u00fdm jedlom v\u0161ak uva\u017eujte v kontexte. Ak si chcete da\u0165 kalorickej\u0161\u00ed pokrm, no viete, \u017ee v\u00e1s \u010dak\u00e1 e\u0161te dlh\u00e1 trasa,<strong> rad\u0161ej sa pode\u013ete s kamar\u00e1tom<\/strong>. Aj tak chutia najlep\u0161ie tie prv\u00e9 s\u00fasta, o ktor\u00e9 sa neochudobn\u00edte. A pokia\u013e sa predsa len o jedlo deli\u0165 nechcete a t\u00fa\u017eite po poriadnej porcii, doprajte si ju rad\u0161ej a\u017e po pr\u00edchode do kempu, ke\u010f u\u017e m\u00e1te odmakan\u00e9.<\/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=\"Ako si vybra\u0165 snacky\" title=\"Ak\u00e1 desiata je vhodn\u00e1 pri turistike\"\/><\/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_Ako_si_vybrat_snacky_na_turu_ci_cyklovylet\"><\/span>4. Ako si vybra\u0165 snacky na t\u00faru \u010di cyklov\u00fdlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obed v\u0161ak nie je jedin\u00e9 jedlo, s ktor\u00fdm by ste mali r\u00e1ta\u0165. Rovnako d\u00f4le\u017eit\u00e9 s\u00fa aj <strong>men\u0161ie snacky<\/strong>, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 si energiu po cel\u00fd \u010das v\u00fdkonu. Tak\u00fato \u013eah\u0161iu desiatu \u010di olovrant nemus\u00edte nijako zlo\u017eito pripravova\u0165. Jednoducho ich hod\u00edte do batoha a m\u00f4\u017eete vyrazi\u0165. Ve\u013ekou v\u00fdhodou je, \u017ee sa <strong>\u013eahko konzumuj\u00fa aj po\u010das ch\u00f4dze<\/strong>, v\u010faka \u010domu nemus\u00edte str\u00e1ca\u0165 \u010das. Samozrejme, pri cyklistike odpor\u00fa\u010dame z d\u00f4vodu bezpe\u010dnosti rad\u0161ej zastavi\u0165 a vychutna\u0165 si snack v pokoji.<\/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\u00e1 desiata<\/h3>\n\n\n\n<ul class=\"wp-block-list is-style-default\">\n<li>\u010derstv\u00e9 ovocie \u2013 zvo\u013ete si tak\u00e9, ktor\u00e9 sa v\u00e1m nezdeformuje (jablko, hru\u0161ka, pr\u00edpadne bobu\u013eovit\u00e9 ovocie v krabi\u010dke)<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lyofilizovan\u00e9 ovocie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orie\u0161ky<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00e9 ty\u010dinky<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00e9 cookies<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/energy-bars-flapjacks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flapjacky<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">su\u0161en\u00e9 m\u00e4so<\/a><\/li>\n\n\n\n<li>nakr\u00e1jan\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a><\/li>\n\n\n\n<li>kef\u00edrov\u00fd n\u00e1poj<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ReCharge gel<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MoiM\u00fcv Protein Milkshake<\/a><\/li>\n\n\n\n<li>vzorka orie\u0161kov\u00e9ho masla<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ak sa zara\u010fujete medzi zdatn\u00fdch kuch\u00e1rov \u010di kuch\u00e1rky, m\u00f4\u017eete sa in\u0161pirova\u0165 na\u0161imi <a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness receptami<\/a> a pripravi\u0165 si napr\u00edklad vlastn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinove-zemlicky-so-susenymi-paradajkami-a-olivami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 \u017eemli\u010dky<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-low-carb-arasidove-susienky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">low-carb ara\u0161idov\u00e9 su\u0161ienky<\/a>.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r ako vyraz\u00edte na t\u00faru \u010di cyklov\u00fdlet, v\u017edy si uvedomte, \u017ee v\u00e1s <strong>\u010dak\u00e1 ve\u013ek\u00fd energetick\u00fd v\u00fddaj<\/strong>, ktor\u00fd je potrebn\u00e9 doplni\u0165. Na cel\u00fd de\u0148 v\u00e1m rozhodne nebude sta\u010di\u0165 jablko a plechovka piva. Sna\u017ete sa teda zvoli\u0165 si <strong>kvalitn\u00e9 potraviny<\/strong>, ktor\u00e9 bud\u00fa obsahova\u0165 predov\u0161etk\u00fdm <strong>zdroj energie vo forme sacharidov<\/strong>. Samozrejme, pre v\u00e4\u010d\u0161iu s\u00fdtos\u0165 si pridajte <strong>kvalitn\u00e9 bielkoviny<\/strong>, pr\u00edpadne tuky. Nespoliehajte sa len na to, \u010do bude dostupn\u00e9 v re\u0161taur\u00e1ci\u00e1ch po ceste. Pripravte si tie\u017e <strong>vlastn\u00fa desiatu a n\u00e1poje<\/strong> v z\u00e1vislosti od vzdialenosti, ktor\u00fa chcete prejs\u0165. Uvid\u00edte, \u017ee bez hladu a \u00fanavy bude ka\u017ed\u00fd v\u00fdlet omnoho pr\u00edjemnej\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te medzi svojimi priate\u013emi nad\u0161encov turistiky \u010di cyklistiky, nezabudnite s nimi zdie\u013ea\u0165 tento \u010dl\u00e1nok. Aj oni ur\u010dite ocenia praktick\u00e9 tipy, ako sa stravova\u0165 na v\u00fdletoch.&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>Dostatok energie je nevyhnutn\u00fd na to, aby ste mohli pri turistike aj cyklistike pod\u00e1va\u0165 maxim\u00e1lne v\u00fdkony. Porad\u00edme v\u00e1m, \u010do ra\u0148ajkova\u0165, obedova\u0165 a pi\u0165 po\u010das celodenn\u00e9ho v\u00fdletu. <\/p>\n","protected":false},"author":100,"featured_media":282163,"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":[7],"tags":[6071,6066,6143,6165],"filter_section":[],"filter_attribute":[13888,13046,13050],"class_list":{"0":"post-284455","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-ovocie","9":"tag-proteinove-tycinky","10":"tag-sacharidy","11":"tag-snacky","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"filter_attribute-tipy-a-triky","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co jes\u0165 a pi\u0165 pre dostatok energie pri turistike alebo cyklistike? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co jes\u0165 a pi\u0165 na celodennom v\u00fdlete? Vysk\u00fa\u0161ajte tipy na desiatu a obed, ktor\u00e9 vyu\u017eijete pri cyklov\u00fdletoch aj t\u00farach. Porad\u00edme v\u00e1m, \u010do si vybra\u0165 v re\u0161taur\u00e1cii.\" \/>\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\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010co jes\u0165 a pi\u0165 pre dostatok energie pri turistike alebo cyklistike? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u010co jes\u0165 a pi\u0165 na celodennom v\u00fdlete? Vysk\u00fa\u0161ajte tipy na desiatu a obed, ktor\u00e9 vyu\u017eijete pri cyklov\u00fdletoch aj t\u00farach. Porad\u00edme v\u00e1m, \u010do si vybra\u0165 v re\u0161taur\u00e1cii.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-26T14:41:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-04T08:03:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"\u010co jes\u0165 a pi\u0165 pre dostatok energie pri turistike alebo cyklistike?\",\"datePublished\":\"2021-07-26T14:41:18+00:00\",\"dateModified\":\"2025-08-04T08:03:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\"},\"wordCount\":3509,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"keywords\":[\"ovocie\",\"prote\u00ednov\u00e9 ty\u010dinky\",\"sacharidy\",\"snacky\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\",\"name\":\"\u010co jes\u0165 a pi\u0165 pre dostatok energie pri turistike alebo cyklistike? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"datePublished\":\"2021-07-26T14:41:18+00:00\",\"dateModified\":\"2025-08-04T08:03:56+00:00\",\"description\":\"\u010co jes\u0165 a pi\u0165 na celodennom v\u00fdlete? 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