{"id":289715,"date":"2021-08-23T09:00:00","date_gmt":"2021-08-23T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=289715"},"modified":"2023-03-29T09:26:41","modified_gmt":"2023-03-29T07:26:41","slug":"11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/","title":{"rendered":"11 nejlep\u0161\u00edch dopl\u0148k\u016f stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty"},"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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#Jaka_jsou_specifika_vytrvalostnich_sportu\" title=\"Jak\u00e1 jsou specifika vytrvalostn\u00edch sport\u016f?&nbsp;\">Jak\u00e1 jsou specifika vytrvalostn\u00edch sport\u016f?&nbsp;<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#Proc_je_strava_a_optimalni_prijem_zivin_pro_vytrvalce_tak_dulezity\" title=\"Pro\u010d je strava a optim\u00e1ln\u00ed p\u0159\u00edjem \u017eivin pro vytrvalce tak d\u016fle\u017eit\u00fd?\">Pro\u010d je strava a optim\u00e1ln\u00ed p\u0159\u00edjem \u017eivin pro vytrvalce tak d\u016fle\u017eit\u00fd?<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#11_nejlepsich_suplementu_pro_vytrvalce\" title=\"11 nejlep\u0161\u00edch suplement\u016f pro vytrvalce&nbsp;\">11 nejlep\u0161\u00edch suplement\u016f pro vytrvalce&nbsp;<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#1_Jednoduche_a_komplexni_sacharidy_pro_maximum_energie_behem_vykonu\" title=\"1. Jednoduch\u00e9 a komplexn\u00ed sacharidy pro maximum energie b\u011bhem v\u00fdkonu\">1. Jednoduch\u00e9 a komplexn\u00ed sacharidy pro maximum energie b\u011bhem v\u00fdkonu<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#2_Kvalitni_protein_pro_podporu_regenerace\" title=\"2. Kvalitn\u00ed protein pro podporu regenerace\">2. Kvalitn\u00ed protein pro podporu regenerace<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#3_Elektrolyty_pro_optimalni_hydrataci\" title=\"3. Elektrolyty pro optim\u00e1ln\u00ed hydrataci\">3. Elektrolyty pro optim\u00e1ln\u00ed hydrataci<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#4_Kofein_pro_lepsi_vykon\" title=\"4. Kofein pro lep\u0161\u00ed v\u00fdkon\">4. Kofein pro lep\u0161\u00ed v\u00fdkon<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#5_Komplexni_kloubni_vyziva_jako_podpora_spravne_funkce_pohyboveho_aparatu\" title=\"5. Komplexn\u00ed kloubn\u00ed v\u00fd\u017eiva jako podpora spr\u00e1vn\u00e9 funkce pohybov\u00e9ho apar\u00e1tu\">5. Komplexn\u00ed kloubn\u00ed v\u00fd\u017eiva jako podpora spr\u00e1vn\u00e9 funkce pohybov\u00e9ho apar\u00e1tu<\/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\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#6_Vitaminy_a_mineralni_latky_pro_udrzeni_imunitnich_funkci_a_podporu_celkoveho_zdravi\" title=\"6. Vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro udr\u017een\u00ed imunitn\u00edch funkc\u00ed a podporu celkov\u00e9ho zdrav\u00ed\">6. Vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro udr\u017een\u00ed imunitn\u00edch funkc\u00ed a podporu celkov\u00e9ho zdrav\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#7_Omega_3_mastne_kyseliny_pro_lepsi_regeneraci\" title=\"7. Omega 3 mastn\u00e9 kyseliny pro lep\u0161\u00ed regeneraci\">7. Omega 3 mastn\u00e9 kyseliny pro lep\u0161\u00ed regeneraci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#8_Nitraty_pro_lepsi_prokrveni_organismu_a_maximalni_podporu_vykonu\" title=\"8. Nitr\u00e1ty pro lep\u0161\u00ed prokrven\u00ed organismu a maxim\u00e1ln\u00ed podporu v\u00fdkonu\">8. Nitr\u00e1ty pro lep\u0161\u00ed prokrven\u00ed organismu a maxim\u00e1ln\u00ed podporu v\u00fdkonu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#9_Citrulin_pro_lepsi_prisun_zivin_a_kysliku_do_svalu\" title=\"9. Citrulin pro lep\u0161\u00ed p\u0159\u00edsun \u017eivin a kysl\u00edku do sval\u016f\">9. Citrulin pro lep\u0161\u00ed p\u0159\u00edsun \u017eivin a kysl\u00edku do sval\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#10_Kreatin_pro_vice_energie_a_oddaleni_unavy\" title=\"10. Kreatin pro v\u00edce energie a odd\u00e1len\u00ed \u00fanavy\">10. Kreatin pro v\u00edce energie a odd\u00e1len\u00ed \u00fanavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#11_BCAA_pro_oddaleni_unavy_a_ochranu_svalu\" title=\"11. BCAA pro odd\u00e1len\u00ed \u00fanavy a ochranu sval\u016f\">11. BCAA pro odd\u00e1len\u00ed \u00fanavy a ochranu sval\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/#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>Vytrvalostn\u00ed aktivity, jako je b\u011bh, cyklistika nebo j\u00edzda na kole\u010dkov\u00fdch brusl\u00edch, pat\u0159\u00ed mezi nejobl\u00edben\u011bj\u0161\u00ed sporty. Zejm\u00e9na v tepl\u00fdch m\u011bs\u00edc\u00edch jsou skv\u011bl\u00fdm zp\u016fsobem tr\u00e1ven\u00ed voln\u00e9ho \u010dasu. Typicky nejsou tak intenzivn\u00ed, ale trvaj\u00ed klidn\u011b n\u011bkolik hodin. <strong>Zejm\u00e9na kv\u016fli tomu p\u0159i nich doch\u00e1z\u00ed k vy\u010derp\u00e1n\u00ed ur\u010dit\u00fdch \u017eivin, kter\u00e9 je pot\u0159eba <strong>pro udr\u017een\u00ed intenzity v\u00fdkonu<\/strong><\/strong> <strong>dopl\u0148ovat u\u017e b\u011bhem sportovn\u00ed aktivity. <\/strong>V tom krom\u011b optim\u00e1ln\u00edho j\u00eddeln\u00ed\u010dku s dostatkem energie mohou pomoci tak\u00e9 v\u00fd\u017eivov\u00e9 dopl\u0148ky. N\u011bkter\u00e9 z nich se u\u017e\u00edvaj\u00ed tak\u00e9 p\u0159ed \u010di b\u011bhem aktivity, a dok\u00e1\u017eou tak podpo\u0159it samotn\u00fd v\u00fdkon. V \u010dl\u00e1nku se dozv\u00edte, jak\u00e9 suplementy by m\u011bl m\u00edt doma ka\u017ed\u00fd nad\u0161en\u00fd cyklista nebo b\u011b\u017eec, kter\u00e9mu jde nejen o radost z pohybu, ale i o v\u00fdkon samotn\u00fd.<\/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=\"Jaka_jsou_specifika_vytrvalostnich_sportu\"><\/span>Jak\u00e1 jsou specifika vytrvalostn\u00edch sport\u016f?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytrvalostn\u00ed aktivity se t\u0159eba od t\u011bch silov\u00fdch li\u0161\u00ed nejen d\u00e9lkou trv\u00e1n\u00ed, ale tak\u00e9 dal\u0161\u00edmi typick\u00fdmi znaky, kter\u00e9 si rozebereme n\u00ed\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Trvaj\u00ed b\u011b\u017en\u011b 30 minut a\u017e n\u011bkolik hodin.<\/strong> Aktivity trvaj\u00edc\u00ed d\u00e9le ne\u017e 4 hodiny se u\u017e pova\u017euj\u00ed za ultravytrvalostn\u00ed.<\/li><li><strong>Zapojuj\u00ed se p\u0159i nich velk\u00e9 svalov\u00e9 skupiny.<\/strong> Typicky se nejv\u00edce zapojuj\u00ed svaly doln\u00ed poloviny t\u011bla.&nbsp;<\/li><li><strong>Jedn\u00e1 se o aerobn\u00ed aktivity. <\/strong>P\u0159i nich doch\u00e1z\u00ed ke zrychlen\u00ed srde\u010dn\u00ed frekvence, b\u011b\u017en\u011b nad \u00farove\u0148 50 % z jej\u00ed maxim\u00e1ln\u00ed hodnoty pro konkr\u00e9tn\u00edho sportovce.&nbsp;<\/li><li><strong>Vytrvalost je schopnost udr\u017eet danou intenzitu z\u00e1t\u011b\u017ee po ur\u010ditou dobu,<\/strong> a odol\u00e1vat tak \u00fanav\u011b.&nbsp;<\/li><li><strong>Mezi vytrvalostn\u00ed sporty nap\u0159\u00edklad pat\u0159\u00ed <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u011bh<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cyklistika<\/strong><\/a><strong>, plav\u00e1n\u00ed,<\/strong> j\u00edzda na brusl\u00edch, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">horsk\u00e1 turistika<\/a>, triatlon a tak\u00e9 j\u00edzda na vesla\u0159sk\u00e9m trena\u017e\u00e9ru, rotopedu nebo ski ergu.&nbsp;<\/li><li><strong>Vytrvalci maj\u00ed obecn\u011b vy\u0161\u0161\u00ed n\u00e1roky na p\u0159\u00edjem energie. <\/strong>P\u0159i d\u00e9letrvaj\u00edc\u00ed aktivit\u011b toti\u017e sp\u00e1l\u00ed velk\u00e9 mno\u017estv\u00ed kalori\u00ed.&nbsp;<\/li><li><strong>Vytrvalostn\u00ed sportovci maj\u00ed v j\u00eddeln\u00ed\u010dku \u010dasto vy\u0161\u0161\u00ed pom\u011br sacharid\u016f.<\/strong> Zpravidla jde o v\u00edce ne\u017e 60 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu oproti neaktivn\u00edm jedinc\u016fm nebo silov\u00fdm sportovc\u016fm. Sna\u017e\u00ed se tak maximalizovat z\u00e1soby svalov\u00e9ho glykogenu (z\u00e1sobn\u00edho sacharidu). Ten se pot\u00e9 b\u011bhem v\u00fdkonu p\u0159em\u011b\u0148uje na energii, kterou vyu\u017e\u00edvaj\u00ed pracuj\u00edc\u00ed svaly.&nbsp;<\/li><li><strong>P\u0159i dlouhotrvaj\u00edc\u00ed aktivit\u011b doch\u00e1z\u00ed k v\u011bt\u0161\u00edmu pocen\u00ed a ztr\u00e1t\u011b elektrolyt\u016f.<\/strong> S potem z t\u011bla odch\u00e1zej\u00ed nejen tekutiny, ale tak\u00e9 d\u016fle\u017eit\u00e9 miner\u00e1ln\u00ed l\u00e1tky, kter\u00e9 se naz\u00fdvaj\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolyty<\/a>. Mezi n\u011b pat\u0159\u00ed chloridy, sod\u00edk, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edk<\/a>, drasl\u00edk a v\u00e1pn\u00edk. Ty jsou d\u016fle\u017eit\u00e9 pro optim\u00e1ln\u00ed funkci sval\u016f a v podstat\u011b cel\u00e9ho organismu. <strong>Pokles ho\u0159\u010d\u00edku a v\u00e1pn\u00edku<\/strong> je nap\u0159\u00edklad spojen s naru\u0161en\u00edm svalov\u00e9 kontrakce a <strong>\u010dast\u011bj\u0161\u00edm v\u00fdskytem k\u0159e\u010d\u00ed.<\/strong> Proto by sportovci m\u011bli db\u00e1t na dostate\u010dnou hydrataci v\u010detn\u011b dopl\u0148ov\u00e1n\u00ed t\u011bchto miner\u00e1ln\u00edch l\u00e1tek.<\/li><li><strong>B\u011bhem n\u011bkolikahodinov\u00fdch aktivit \u010dasto sportovci dopl\u0148uj\u00ed krom\u011b tekutin tak\u00e9 energii.<\/strong> Nej\u010dast\u011bji formou snadno vst\u0159ebateln\u00fdch jednoduch\u00fdch sacharid\u016f (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gely<\/a>, <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\">iontov\u00e9 n\u00e1poje<\/a> nebo ty\u010dinky), kter\u00e9 se snadno tr\u00e1v\u00ed.&nbsp;<\/li><li><strong>Vytrvalostn\u00ed sportovci maj\u00ed vy\u0161\u0161\u00ed pot\u0159ebu b\u00edlkovin ne\u017e nesportuj\u00edc\u00ed populace. <\/strong>Je to d\u00e1no p\u0159edev\u0161\u00edm zv\u00fd\u0161en\u00fdmi n\u00e1roky organismu na regeneraci, ochranu svalov\u00e9 hmoty a zachov\u00e1n\u00ed spr\u00e1vn\u00e9 funkce imunity b\u011bhem n\u00e1ro\u010dn\u00fdch sportovn\u00edch v\u00fdkon\u016f. Vytrvalc\u016fm se obecn\u011b doporu\u010duje p\u0159ij\u00edmat zhruba <strong>1,2\u20131,4 g b\u00edlkovin<\/strong> na kilogram t\u011blesn\u00e9 hmotnosti. Nesportuj\u00edc\u00ed populaci \u010dasto sta\u010d\u00ed mno\u017estv\u00ed 0,8 a\u017e 1 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1124x749.jpg\" alt=\"Pro\u010d jsou dopl\u0148ky stravy pro vytrvalce d\u016fle\u017eit\u00e9?\" class=\"wp-image-291280\" width=\"843\" height=\"562\" title=\"Pro\u010d jsou dopl\u0148ky stravy pro vytrvalce d\u016fle\u017eit\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_je_strava_a_optimalni_prijem_zivin_pro_vytrvalce_tak_dulezity\"><\/span>Pro\u010d je strava a optim\u00e1ln\u00ed p\u0159\u00edjem \u017eivin pro vytrvalce tak d\u016fle\u017eit\u00fd?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdkonnostn\u00ed b\u011b\u017eci, plavci nebo cyklist\u00e9 maj\u00ed oproti rekrea\u010dn\u00edm sportovc\u016fm nebo neaktivn\u00edm jedinc\u016fm typicky vy\u0161\u0161\u00ed n\u00e1roky na p\u0159\u00edjem makro\u017eivin (b\u00edlkoviny, sacharidy, tuky), ale tak\u00e9 mikro\u017eivin (<a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny<\/a> a <a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ln\u00ed l\u00e1tky<\/a>). Ty z\u00edsk\u00e1vaj\u00ed ze stravy a \u010dasto si pomohou tak\u00e9 v\u00fd\u017eivov\u00fdmi dopl\u0148ky, kter\u00fdmi si jist\u00ed dostate\u010dn\u00fd p\u0159\u00edjem t\u011bchto l\u00e1tek. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">1. <strong>Podpora regenerace<\/strong><\/h3>\n\n\n\n<p>Dopln\u011bn\u00ed sacharid\u016f a b\u00edlkovin po sportu je d\u016fle\u017eit\u00e9 pro nastartov\u00e1n\u00ed regenera\u010dn\u00edch proces\u016f v organismu. Jsou d\u016fle\u017eit\u00e9 hlavn\u011b pro rychlou obnovu glykogenov\u00fdch z\u00e1sob a opravu tr\u00e9ninkem po\u0161kozen\u00fdch svalov\u00fdch vl\u00e1ken.&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\">2. <strong>Udr\u017een\u00ed nebo dosa\u017een\u00ed optim\u00e1ln\u00ed hmotnosti<\/strong><\/h3>\n\n\n\n<p>Pomoc\u00ed sni\u017eov\u00e1n\u00ed nebo zvy\u0161ov\u00e1n\u00ed energetick\u00e9ho p\u0159\u00edjmu ze stravy se sportovec dostane do kalorick\u00e9ho deficitu nebo nadbytku. D\u00edky tomu m\u016f\u017ee zhubnout, nebo naopak na hmotnosti p\u0159ibrat podle stanoven\u00e9ho c\u00edle. Pokud se o hubnut\u00ed chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Jak a kdy spr\u00e1vn\u011b j\u00edst, abyste zhubli i bez diety? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak a kdy spr\u00e1vn\u011b j\u00edst, abyste zhubli i bez diety?<\/strong><\/a><\/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\">3. <strong>Sn\u00ed\u017een\u00e9 riziko zran\u011bn\u00ed<\/strong><\/h3>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem energie, b\u00edlkovin, sacharid\u016f, tuk\u016f, ale tak\u00e9 vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek podporuje spr\u00e1vnou funkci imunity a pohybov\u00e9ho \u00fastroj\u00ed (klouby, kosti, svaly, \u0161lachy). Riziko zran\u011bn\u00ed se tak\u00e9 sni\u017euje p\u0159i optim\u00e1ln\u00ed hydrataci, kter\u00e1 je z\u00e1sadn\u00ed nap\u0159\u00edklad pro spr\u00e1vnou funkci kloub\u016f.<\/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\">4. <strong>Podpora v\u00fdkonu<\/strong><\/h3>\n\n\n\n<p>P\u0159i sportovn\u00edm v\u00fdkonu t\u011blo sah\u00e1 po rychle dostupn\u00fdch z\u00e1sob\u00e1ch energie (svalov\u00fd glykogen), kter\u00e9 ale nevydr\u017e\u00ed v\u011b\u010dn\u011b a \u010dasto doch\u00e1z\u00ed k jejich rychl\u00e9mu vy\u010derp\u00e1n\u00ed. D\u00edky pravideln\u00e9mu dopl\u0148ov\u00e1n\u00ed energie ve form\u011b komplexn\u00edch sacharid\u016f (p\u0159ed a po z\u00e1t\u011b\u017ei) a jednoduch\u00fdch sacharid\u016f (b\u011bhem z\u00e1t\u011b\u017ee) dok\u00e1\u017ee sportovec typicky podat intenzivn\u011bj\u0161\u00ed a kvalitn\u011bj\u0161\u00ed v\u00fdkon.&nbsp;Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce tip\u016f na vhodn\u00e9 sva\u010diny b\u011bhem vytrvalostn\u00edch aktivit, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Co j\u00edst a p\u00edt pro dostatek energie p\u0159i turistice nebo na kole? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-pit-pro-dostatek-energie-pri-turistice-nebo-na-kole\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a p\u00edt pro dostatek energie p\u0159i turistice nebo na kole?<\/strong><\/a><\/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\"><strong>5. Sn\u00ed\u017een\u00ed \u00fanavy<\/strong><\/h3>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem specifick\u00fdch mikro\u017eivin, jako jsou <a href=\"https:\/\/gymbeam.cz\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny skupiny B<\/a>, <a href=\"https:\/\/gymbeam.cz\/lipozomalni-vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn C<\/a>, <a href=\"https:\/\/gymbeam.cz\/lipozomalni-magnezium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edk<\/a> a <a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eelezo<\/a>, p\u0159isp\u00edv\u00e1 ke sn\u00ed\u017een\u00ed m\u00edry \u00fanavy a vy\u010derp\u00e1n\u00ed. Tyto l\u00e1tky se b\u011b\u017en\u011b vyskytuj\u00ed v potravin\u00e1ch a dopl\u0148c\u00edch stravy. Cel\u00e9 je to ale pon\u011bkud slo\u017eit\u011bj\u0161\u00ed a celkovou mozaiku dostatku energie b\u011bhem dne krom\u011b stravy dotv\u00e1\u0159\u00ed tak\u00e9 optim\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerace<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1nek<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00e1ce se stresem<\/a> a spr\u00e1vn\u011b sestaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1124x725.jpg\" alt=\"Jak\u00e9 suplementy by m\u011bli u\u017e\u00edvat b\u011b\u017eci a cyklist\u00e9?\" class=\"wp-image-289781\" width=\"843\" height=\"544\" title=\"Jak\u00e9 suplementy by m\u011bli u\u017e\u00edvat b\u011b\u017eci a cyklist\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1536x991.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-2048x1321.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_nejlepsich_suplementu_pro_vytrvalce\"><\/span>11 nejlep\u0161\u00edch suplement\u016f pro vytrvalce&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkter\u00e9 z t\u011bchto dopl\u0148k\u016f pom\u00e1haj\u00ed zlep\u0161it sportovn\u00ed v\u00fdkon, jin\u00e9 podporuj\u00ed regeneraci, spr\u00e1vnou funkci sval\u016f nebo kloub\u016f<strong>. Co stoj\u00ed za jejich \u00fa\u010dinkem, jak\u00e9 maj\u00ed d\u00e1vkov\u00e1n\u00ed a kdy je nejl\u00e9pe u\u017e\u00edvat?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Jednoduche_a_komplexni_sacharidy_pro_maximum_energie_behem_vykonu\"><\/span>1. Jednoduch\u00e9 a komplexn\u00ed sacharidy pro maximum energie b\u011bhem v\u00fdkonu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e svaly miluj\u00ed sacharidy. Kdy\u017e se rozhoduj\u00ed, zda vyu\u017e\u00edt jako palivo sacharidy, tuky \u010di b\u00edlkoviny, nejrad\u011bji s\u00e1hnou pr\u00e1v\u011b po sacharidech. Je to d\u00e1no i t\u00edm, \u017ee se snadno tr\u00e1v\u00ed a mohou b\u00fdt rychle vyu\u017eity pro energetick\u00e9 kryt\u00ed pohybu. <strong>V t\u011ble se metabolizuj\u00ed na gluk\u00f3zu, kter\u00e1 se n\u00e1sledn\u011b vyu\u017e\u00edv\u00e1 pro mozkovou \u010di svalovou pr\u00e1ci nebo se ulo\u017e\u00ed do sval\u016f \u010di jater ve form\u011b z\u00e1sobn\u00edho sacharidu glykogenu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pr\u00e1v\u011b glykogenov\u00e9 z\u00e1soby jsou pro v\u00fdkon vytrvalostn\u00edho sportovce z\u00e1sadn\u00ed.<\/strong> Kdy\u017e dojdou, typicky nast\u00e1v\u00e1 \u00fanava a v\u00fdkon se citeln\u011b zhor\u0161\u00ed. Pr\u016fm\u011brn\u00e9 t\u011blo sportovce je schopno ulo\u017eit asi 600 g glykogenu. Z toho zhruba <strong>80\u2013100 g p\u0159edstavuje jatern\u00ed glykogen a 300\u2013500 g p\u0159ipad\u00e1 na svalov\u00fd glykogen<\/strong>, kter\u00fd slou\u017e\u00ed pr\u00e1v\u011b jako zdroj energie pro pohyb. Z\u00e1soba sacharid\u016f je tak omezen\u00e1 a pom\u011brn\u011b rychle vy\u010derpateln\u00e1. Proto je d\u016fle\u017eit\u00e9 sacharidy dopl\u0148ovat b\u011bhem dne a n\u011bkdy tak\u00e9 v pr\u016fb\u011bhu sportovn\u00edho v\u00fdkonu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-750x1124.jpg\" alt=\"Vytrvalci a p\u0159\u00edjem sacharid\u016f\" class=\"wp-image-289792\" title=\"Vytrvalci a p\u0159\u00edjem sacharid\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-scaled.jpg 1709w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Vytrvalostn\u00ed sportovci tak mohou d\u00edky strav\u011b a suplement\u016fm maximalizovat mno\u017estv\u00ed ulo\u017een\u00e9ho svalov\u00e9ho glykogenu. Nejefektivn\u011bj\u0161\u00edm zp\u016fsobem, jak toho dos\u00e1hnout, je <strong>zv\u00fd\u0161it p\u0159\u00edjem sacharid\u016f<\/strong> (v praxi na 60 a v\u00edce % z celkov\u00e9ho denn\u00edho p\u0159\u00edjmu), <strong>m\u00edt dob\u0159e nastaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n a k tomu dostate\u010dn\u011b odpo\u010d\u00edvat.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S vy\u0161\u0161\u00edm p\u0159\u00edjmem sacharid\u016f b\u011bhem dne a v pr\u016fb\u011bhu tr\u00e9ninku pomohou tak\u00e9 dopl\u0148ky stravy. Sn\u00edst ale p\u0159i vzorov\u00e9m energetick\u00e9m p\u0159\u00edjmu 3 000 kcal zhruba 450 g sacharid\u016f ka\u017ed\u00fd den prost\u0159ednictv\u00edm pevn\u00e9 stravy nemus\u00ed b\u00fdt v\u016fbec jednoduch\u00e9. Zvl\u00e1\u0161t\u011b v p\u0159\u00edpad\u011b pravideln\u00e9 n\u011bkolikahodinov\u00e9 sportovn\u00ed aktivity. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201310]<\/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\">Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed sacharid\u016f<\/h3>\n\n\n\n<p>B\u011b\u017ec\u016fm, cyklist\u016fm a dal\u0161\u00edm vytrvalostn\u00edm sportovc\u016fm se obecn\u011b <strong>doporu\u010duje denn\u011b p\u0159ij\u00edmat 5\u201312 g sacharid\u016f na 1 kg t\u011blesn\u00e9 hmotnosti.<\/strong> Ka\u017edodenn\u00ed mno\u017estv\u00ed se odv\u00edj\u00ed hlavn\u011b od celkov\u00e9ho tr\u00e9ninkov\u00e9ho objemu v \u010dele s intenzitou a d\u00e9lkou pohybov\u00e9 aktivity. \u010c\u00edm d\u00e9le v\u00fdkon trv\u00e1, t\u00edm se zvy\u0161uj\u00ed n\u00e1roky organismu na p\u0159\u00edjem sacharid\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem v\u00fdkonu se standardn\u011b doporu\u010duje p\u0159ij\u00edmat <strong>30\u201360 g <\/strong>jednoduch\u00fdch sacharid\u016f ka\u017edou hodinu. V p\u0159\u00edpad\u011b aktivit (z\u00e1vod\u016f) trvaj\u00edc\u00edch d\u00e9le ne\u017e 2,5 hodiny se tento p\u0159\u00edjem m\u016f\u017ee zv\u00fd\u0161it <strong>a\u017e na 90 g<\/strong>, v p\u0159\u00edpad\u011b kombinace gluk\u00f3zy a frukt\u00f3zy v pom\u011bru 2:1. Jde toti\u017e o maxim\u00e1ln\u011b vyu\u017eitelnou kapacitu na\u0161eho tr\u00e1vic\u00edho syst\u00e9mu. <strong>V\u017edy ale z\u00e1le\u017e\u00ed na individu\u00e1ln\u00edch zvyklostech a toleranci sportovce.<\/strong> U n\u011bkter\u00fdch jedinc\u016f m\u016f\u017ee toti\u017e vy\u0161\u0161\u00ed p\u0159\u00edjem sacharid\u016f b\u011bhem v\u00fdkonu zp\u016fsobit tr\u00e1vic\u00ed pot\u00ed\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kdy a jak u\u017e\u00edvat sacharidy?<strong><\/strong><\/h3>\n\n\n\n<p>Mimo sou\u010d\u00e1st j\u00eddeln\u00ed\u010dku je mo\u017en\u00e9 sacharidy u\u017e\u00edvat i <strong>kdykoliv b\u011bhem dne.<\/strong> Komplexn\u00ed sacharidy ve form\u011b suplement\u016f sportovci typicky u\u017e\u00edvaj\u00ed s vhodn\u00fdm na\u010dasov\u00e1n\u00edm <strong>p\u0159ed a po tr\u00e9ninku.<\/strong> Ve srovn\u00e1n\u00ed s rychl\u00fdmi sacharidy se pomaleji tr\u00e1v\u00ed a efektivn\u011bji tak podpo\u0159\u00ed stabiln\u00ed p\u0159\u00edsun energie. \u010casto jsou sou\u010d\u00e1st\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer\u016f<\/a>, t\u0159eba v podob\u011b Palatinosy\u2122 (isomaltul\u00f3zy). Gainery typicky obsahuj\u00ed sm\u011bs pomal\u00fdch a rychl\u00fdch sacharid\u016f, b\u00edlkovin a \u010dasto i vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek. Takov\u00fd gainer pak m\u016f\u017ee b\u00fdt vhodn\u00fdm prost\u0159edkem k dopln\u011bn\u00ed energie a esenci\u00e1ln\u00edch \u017eivin kdykoliv b\u011bhem dne. Zvl\u00e1\u0161t\u011b v p\u0159\u00edpadech, kdy m\u00e1 sportovec probl\u00e9m pokr\u00fdt energetick\u00fd p\u0159\u00edjem prost\u0159ednictv\u00edm pevn\u00e9 stravy. Tekut\u00e1 v\u00fd\u017eiva je toti\u017e daleko snadn\u011bji a rychleji straviteln\u00e1.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>B\u011bhem v\u00fdkonu jsou pak ide\u00e1ln\u00ed rychl\u00e9 sacharidy<\/strong> v podob\u011b dob\u0159e vst\u0159ebateln\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energetick\u00fdch gel\u016f<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dextr\u00f3zy<\/a> (hroznov\u00fd cukr) \u010di lehce straviteln\u00e9ho patentovan\u00e9ho sacharidu z kuku\u0159ice<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> Vitargo\u00ae<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrinu<\/a> rozm\u00edchan\u00e9ho v n\u00e1poji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kvalitni_protein_pro_podporu_regenerace\"><\/span>2. Kvalitn\u00ed protein pro podporu regenerace<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V lidsk\u00e9m t\u011ble neust\u00e1le prob\u00edh\u00e1 tvorba a rozklad svalov\u00fdch b\u00edlkovin. Nejen po silov\u00e9m tr\u00e9ninku, ale i po vytrvalostn\u00ed aktivit\u011b je pot\u0159eba opravit tr\u00e9ninkem po\u0161kozen\u00e9 svaly. Kv\u016fli tomu se zved\u00e1 tvorba nov\u00fdch b\u00edlkovin zhruba o 10\u201380 % a\u017e na dal\u0161\u00edch 24 hodin. P\u0159i n\u011bkolikahodinov\u00e9m v\u00fdkonu nav\u00edc m\u016f\u017ee doj\u00edt k tomu, \u017ee vy\u010derpan\u00fd organismus za\u010dne vyu\u017e\u00edvat b\u00edlkoviny i jako zdroj energie. <strong>Kvalitn\u00ed protein je tak rychl\u00fdm a efektivn\u00edm \u0159e\u0161en\u00edm, jak podpo\u0159it regeneraci a doc\u00edlit optim\u00e1ln\u00edho mno\u017estv\u00ed b\u00edlkovin ve strav\u011b.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlat\u00fdm a nep\u0159ekonan\u00fdm standardem sportovn\u00ed v\u00fd\u017eivy je <a aria-label=\"syrov\u00e1tkov\u00fd protein (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, kter\u00fd obsahuje v\u0161echny pot\u0159ebn\u00e9 aminokyseliny v dostate\u010dn\u00e9m mno\u017estv\u00ed. V p\u0159\u00edpad\u011b, \u017ee sportovci preferuj\u00ed sp\u00ed\u0161e rostlinn\u00e9 zdroje b\u00edlkovin, mohou vyu\u017e\u00edt kvalitn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edceslo\u017ekov\u00fd rostlinn\u00fd protein<\/a>, kter\u00fd obsahuje sm\u011bs <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00e9ho<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-konopny-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00e9ho<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017eov\u00e9ho<\/a> proteinu pro dosa\u017een\u00ed co nejlep\u0161\u00edho aminokyselinov\u00e9ho spektra. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/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\">Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed proteinu<strong><\/strong><\/h3>\n\n\n\n<p>Vytrvalc\u016fm se doporu\u010duje p\u0159ij\u00edmat celkov\u011b <strong>1,2\u20131,4 g b\u00edlkovin <\/strong>na kilogram t\u011blesn\u00e9 hmotnosti (kg\/TH)&nbsp; za den. V p\u0159\u00edpad\u011b, \u017ee usiluj\u00ed o r\u016fst svalov\u00e9 hmoty, mohou tento p\u0159\u00edjem zv\u00fd\u0161it <strong>a\u017e na 2 g na kg\/TH.<\/strong> \u010c\u00e1st z t\u011bchto pot\u0159eb je mo\u017en\u00e9 pokr\u00fdt kvalitn\u00edm proteinem. <strong>Typicky jde zhruba o 2 denn\u00ed d\u00e1vky proteinu,<\/strong> p\u0159i\u010dem\u017e jedna odpov\u00edd\u00e1 zhruba <strong>20\u201340 g pr\u00e1\u0161ku.<\/strong> Skv\u011bl\u00fdmi pomocn\u00edky v p\u0159\u00edjmu b\u00edlkovin jsou tak\u00e9<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> proteinov\u00e9 ty\u010dinky<\/a>, kter\u00e9 obsahuj\u00ed a\u017e 23 g b\u00edlkovin v jedn\u00e9 porci. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/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\">Kdy a jak u\u017e\u00edvat protein?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Nejrychleji se protein tr\u00e1v\u00ed po sm\u00edch\u00e1n\u00ed s vodou nebo n\u00edzkotu\u010dn\u00fdm ml\u00e9kem. To je vhodn\u00e9 zejm\u00e9na v p\u0159\u00edpadech, kdy sportovec pot\u0159ebuje b\u00edlkoviny rychle vyu\u017e\u00edt. Takov\u00e1 situace nast\u00e1v\u00e1 zejm\u00e9na <strong>p\u0159ed tr\u00e9ninkem<\/strong> v p\u0159\u00edpad\u011b del\u0161\u00edho \u010dasov\u00e9ho okna od posledn\u00edho j\u00eddla nebo <strong>po tr\u00e9ninku,<\/strong> kdy je t\u0159eba rychle nastartovat regeneraci tr\u00e9ninkem po\u0161kozen\u00fdch sval\u016f. V pr\u016fb\u011bhu dne je mo\u017en\u00e9 proteinov\u00fd pr\u00e1\u0161ek vyu\u017e\u00edt k obohacen\u00ed j\u00eddla o kvalitn\u00ed b\u00edlkoviny <strong>p\u0159im\u00edch\u00e1n\u00edm do ka\u0161e, <a aria-label=\"l\u00edvanc\u016f (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lahodne-a-nadychane-livance-na-3-zpusoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00edvanc\u016f<\/a> nebo smoothies.<\/strong> B\u011bhem dne se obecn\u011b doporu\u010duje konzumovat <strong>ka\u017ed\u00fdch 3\u20135 hodin 0,3 g b\u00edlkovin na kg t\u011blesn\u00e9 hmotnosti. <\/strong>I s t\u00edm tak m\u016f\u017ee pomoci vyu\u017eit\u00ed proteinu kdykoliv b\u011bhem dne. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Stejn\u00e1 d\u00e1vka by m\u011bla vytrvalci obecn\u011b sta\u010dit p\u0159ed i po tr\u00e9ninku.<\/strong> V p\u0159\u00edpad\u011b dlouhotrvaj\u00edc\u00edch, vysoce intenzivn\u00edch tr\u00e9nink\u016f je pot\u0159eba doplnit b\u00edlkoviny tak\u00e9 <strong>v pr\u016fb\u011bhu sportovn\u00ed aktivity, <\/strong>a to v mno\u017estv\u00ed <strong>0,25 g na kg\/TH ka\u017edou hodinu.<span style=\"color:#ff6600\" class=\"tadv-color\"> <\/span><\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1124x750.jpeg\" alt=\"Jak\u00e9 proteiny j\u00edst b\u011bhem vytrvalostn\u00edho sportu?\" class=\"wp-image-289997\" width=\"843\" height=\"563\" title=\"Jak\u00e9 proteiny j\u00edst b\u011bhem vytrvalostn\u00edho sportu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Elektrolyty_pro_optimalni_hydrataci\"><\/span>3. Elektrolyty pro optim\u00e1ln\u00ed hydrataci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V p\u0159\u00edpad\u011b nedostate\u010dn\u00e9ho p\u0159\u00edjmu tekutin, p\u0159i pocen\u00ed (vysok\u00e9 ztr\u00e1ty vody) nebo kombinac\u00ed obou faktor\u016f m\u016f\u017ee u sportovc\u016f doj\u00edt k <strong>dehydrataci.<\/strong> Ta se b\u011b\u017en\u011b m\u011b\u0159\u00ed podle ztr\u00e1ty t\u011blesn\u00e9 hmotnosti. <strong>U\u017e 2% sn\u00ed\u017een\u00ed t\u011blesn\u00e9 hmotnosti m\u016f\u017ee pro sportovce znamenat zhor\u0161en\u00ed sportovn\u00edho v\u00fdkonu.<\/strong> Je to zp\u016fsobeno nap\u0159\u00edklad t\u00edm, \u017ee se pro zmen\u0161en\u00ed dal\u0161\u00edch ztr\u00e1t vody omez\u00ed pocen\u00ed a organismus se nedok\u00e1\u017ee efektivn\u011b ochlazovat. D\u00e1le doch\u00e1z\u00ed k omezen\u00ed transportu kysl\u00edku k pracuj\u00edc\u00edm sval\u016fm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159i pocen\u00ed sportovci ztr\u00e1c\u00ed nejen t\u011blesnou vodu, ale tak\u00e9 specifick\u00e9 miner\u00e1ln\u00ed l\u00e1tky.<\/strong> Naz\u00fdvaj\u00ed se elektrolyty a pat\u0159\u00ed mezi n\u011b chloridy, sod\u00edk, ho\u0159\u010d\u00edk, drasl\u00edk a v\u00e1pn\u00edk. Ty jsou d\u016fle\u017eit\u00e9 pro <strong>spr\u00e1vnou funkci srdce, mozku, sval\u016f a tak\u00e9 pom\u00e1haj\u00ed sni\u017eovat poci\u0165ovanou \u00fanavu.<\/strong> Maj\u00ed v\u00fdznam i p\u0159i hospoda\u0159en\u00ed organismu s vodou a jejich <strong>nedostatek m\u016f\u017ee sportovec poci\u0165ovat ve form\u011b zv\u00fd\u0161en\u00e9 \u00fanavy, svalov\u00fdch k\u0159e\u010d\u00ed nebo nevolnosti.<\/strong> U v\u00fdkonnostn\u00edch sportovc\u016f je b\u011b\u017en\u00e9, \u017ee za jeden den ztrat\u00ed klidn\u011b 4\u201310 litr\u016f vody a 3500\u20137000 mg sod\u00edku. <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z t\u011bchto d\u016fvod\u016f je pro sportovce, kte\u0159\u00ed se vydaj\u00ed na n\u011bkolika hodinov\u00fd b\u011bh nebo j\u00edzdu na kole, z\u00e1sadn\u00ed, aby b\u011bhem v\u00fdkonu dopl\u0148ovali nejen vodu, ale tak\u00e9 elektrolyty. <strong>Z\u00e1rove\u0148 by m\u011bli sledovat pocit \u017e\u00edzn\u011b a barvu mo\u010di. <\/strong>Kdy\u017e m\u00e1 jej\u00ed barva tmav\u0161\u00ed odst\u00edny \u017elut\u00e9 a\u017e hn\u011bd\u00e9, pravd\u011bpodobn\u011b se sportovec potk\u00e1 s dehydratac\u00ed. Naopak p\u0159\u00edli\u0161 sv\u011btl\u00e1 barva mo\u010di zna\u010d\u00ed hyperhydrataci (zavodn\u011bn\u00ed).<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-749x1124.jpg\" alt=\"Kolik p\u00edt tekutin b\u011bhem sportu?\" class=\"wp-image-289820\" title=\"Kolik p\u00edt tekutin b\u011bhem sportu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00fd p\u0159\u00edjem tekutin a elektrolyt\u016f&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>P\u0159\u00edjem tekutin se v\u017edy odv\u00edj\u00ed od okoln\u00ed teploty, d\u00e9lky a intenzity z\u00e1t\u011b\u017ee a hmotnosti sportovce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Standardn\u011b se doporu\u010duje vyp\u00edt:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>500 ml tekutin 2 hodiny p\u0159ed v\u00fdkonem<\/li><li>125\u2013250 ml bezprost\u0159edn\u011b p\u0159ed cvi\u010den\u00edm<\/li><li>125\u2013250 ml ka\u017ed\u00fdch 10\u201320 minut b\u011bhem tr\u00e9ninku<\/li><li>po tr\u00e9ninku se doporu\u010duje vyp\u00edt 150 % ztr\u00e1ty tekutin (nap\u0159. kdy\u017e po tr\u00e9ninku v\u00e1\u017e\u00edte o 1 kg m\u00e9n\u011b, m\u011bli byste postupn\u011b doplnit 1,5 l tekutin)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i v\u00fdkonech trvaj\u00edc\u00edch d\u00e9le ne\u017e 2 hodiny nebo p\u0159i vy\u0161\u0161\u00ed m\u00ed\u0159e pocen\u00ed (hork\u00e9 prost\u0159ed\u00ed) je tak\u00e9 vhodn\u00e9 dopl\u0148ovat elektrolyty. S potem nejv\u00edce \u010dlov\u011bk ztr\u00e1c\u00ed sod\u00edk. Ten se doporu\u010duje dopl\u0148ovat v mno\u017estv\u00ed<strong> 300\u2013600 mg za hodinu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201318]<\/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\">Kdy a jak u\u017e\u00edvat elektrolyty?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p><strong><a aria-label=\"Iontov\u00e9 n\u00e1poje (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/iontove-napoje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Iontov\u00e9 n\u00e1poje<\/a><\/strong> jsou ide\u00e1ln\u00ed volbou pro sou\u010dasn\u00e9 dopln\u011bn\u00ed miner\u00e1ln\u00edch l\u00e1tek a tekutin. <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\">Koncentr\u00e1t<\/a> n\u00e1poje sta\u010d\u00ed sm\u00edchat s vodou a pop\u00edjet v pr\u016fb\u011bhu sportovn\u00edho v\u00fdkonu. Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f tyto n\u00e1poje obsahuj\u00ed tak\u00e9 rychl\u00e9 sacharidy, kter\u00e9 zajist\u00ed dopln\u011bn\u00ed energie. P\u0159i n\u011bkolikahodinov\u00fdch t\u00far\u00e1ch nebo na n\u00e1ro\u010dn\u00e9m cyklistick\u00e9m v\u00fdlet\u011b se mohou hodit tak\u00e9 elektrolytov\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablety,<\/a> kter\u00e9 se jednodu\u0161e zap\u00edj\u00ed vodou. V\u017edy by si ale \u010dlov\u011bk m\u011bl pohl\u00eddat slo\u017een\u00ed n\u00e1poje a p\u0159\u00edpadn\u011b jej doplnit o dal\u0161\u00ed l\u00e1tky k doc\u00edlen\u00ed \u201cide\u00e1ln\u00edho ion\u0165\u00e1ku\u201d vzhledem k povaze tr\u00e9ninku.&nbsp;&nbsp;&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kofein_pro_lepsi_vykon\"><\/span>4. Kofein pro lep\u0161\u00ed v\u00fdkon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a aria-label=\"Kofein  (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein <\/a>pat\u0159\u00ed mezi nejzn\u00e1m\u011bj\u0161\u00ed povzbuzuj\u00edc\u00ed l\u00e1tky.<\/strong> Sportovci jej nej\u010dast\u011bji vyu\u017e\u00edvaj\u00ed ve form\u011b n\u00e1poje p\u0159ed v\u00fdkonem nebo b\u011bhem n\u011bj. Nejen\u017ee p\u0159ed tr\u00e9ninkem dok\u00e1\u017ee po\u0159\u00e1dn\u011b nakopnout, um\u00ed tak\u00e9 celkov\u011b <strong>zlep\u0161it v\u00fdkon.<\/strong> Je to zp\u016fsobeno hlavn\u011b t\u00edm, \u017ee <strong>sni\u017euje m\u00edru poci\u0165ovan\u00e9 \u00fanavy a bolesti.<\/strong> Dok\u00e1\u017ee toti\u017e blokovat aktivitu adenosinu, kter\u00fd utlumuje nervovou soustavu, co\u017e ve v\u00fdsledku c\u00edt\u00edme jako \u00fanavu. Kofein z\u00e1rove\u0148 podporuje vylu\u010dov\u00e1n\u00ed endorfin\u016f, kter\u00e9 sni\u017euj\u00ed vn\u00edm\u00e1n\u00ed bolesti. B\u011bhem tr\u00e9ninku tak\u00e9 podporuje rozklad tuk\u016f na energii. D\u00edky tomu m\u016f\u017ee doch\u00e1zet k \u0161et\u0159en\u00ed z\u00e1sobn\u00edho sacharidu glykogenu, jeho\u017e pokles je spojov\u00e1n s hor\u0161\u00edm v\u00fdkonem. To v\u0161echno jsou d\u016fvody, pro\u010d by vytrvalostn\u00ed sportovci m\u011bli v rozumn\u00e9 m\u00ed\u0159e zv\u00e1\u017eit za\u0159azen\u00ed kofeinu do suplementa\u010dn\u00edho pl\u00e1nu. <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201320]<\/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\">Doporu\u010den\u00fd p\u0159\u00edjem kofeinu<strong><\/strong><\/h3>\n\n\n\n<p>Za \u00fa\u010dinnou se podle \u0159ady studi\u00ed pova\u017euje d\u00e1vka <strong>3\u20136 mg kofeinu na kilogram t\u011blesn\u00e9 hmotnosti <\/strong>v dob\u011b 30\u201390 minut p\u0159ed tr\u00e9ninkem. Stejn\u00e9 mno\u017estv\u00ed je dle pot\u0159eby mo\u017en\u00e9 doplnit tak\u00e9 b\u011bhem sportovn\u00ed aktivity. Po tr\u00e9ninku d\u00e1le m\u016f\u017ee d\u00e1vka kofeinu (3 mg kg\/TH) v kombinaci se zdrojem sacharid\u016f efektivn\u011b podpo\u0159it dopln\u011bn\u00ed glykogenu. V\u017edy je ale pot\u0159eba hl\u00eddat celodenn\u00ed p\u0159\u00edjem kofeinu, aby nedo\u0161lo k p\u0159ekro\u010den\u00ed mno\u017estv\u00ed 400 mg. Tato d\u00e1vka je dlouhodob\u011b podle Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (EFSA) pro zdrav\u00e9ho 70kg dosp\u011bl\u00e9ho \u010dlov\u011bka zcela v po\u0159\u00e1dku. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/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\">Kdy a jak u\u017e\u00edvat kofein?<strong><\/strong><\/h3>\n\n\n\n<p><strong>V d\u00e1vce 3\u20136 mg\/kg\/TH p\u0159ed, b\u011bhem nebo po tr\u00e9ninku.<\/strong> Dopl\u0148ky stravy s obsahem kofeinu jsou v tabletov\u00fdch form\u00e1ch, energy shotech nebo v <a aria-label=\"RTD n\u00e1poj\u00edch (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">RTD n\u00e1poj\u00edch<\/a> se sou\u010dasn\u00fdm obsahem BCAA, vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek.&nbsp;Pokud se chcete v\u00edce dozv\u011bd\u011bt o \u00fa\u010dinc\u00edch kofeinu na sportovn\u00ed v\u00fdkon, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-a-jak-jim-zefektivnite-svuj-trenink\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein a jak j\u00edm zefektivn\u00edte sv\u016fj tr\u00e9nink.<\/strong><\/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=\"5_Komplexni_kloubni_vyziva_jako_podpora_spravne_funkce_pohyboveho_aparatu\"><\/span>5. Komplexn\u00ed kloubn\u00ed v\u00fd\u017eiva jako podpora spr\u00e1vn\u00e9 funkce pohybov\u00e9ho apar\u00e1tu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dlouhotrvaj\u00edc\u00ed b\u011bh nebo j\u00edzda na kole je n\u00e1ro\u010dn\u00e1 nejen pro svaly, ale tak\u00e9 klouby, vazy a dal\u0161\u00ed slo\u017eky pohybov\u00e9ho apar\u00e1tu. Zejm\u00e9na u b\u011b\u017ec\u016f jsou nejv\u00edce ohro\u017eeny kloubn\u00ed chrupavky, kter\u00e9 se mohou vlivem z\u00e1t\u011b\u017ee po\u0161kozovat. To m\u016f\u017ee m\u00edt za n\u00e1sledek nep\u0159\u00edjemnou bolest a probl\u00e9my s pohybem. Chrupavky se skl\u00e1daj\u00ed z n\u011bkolika slo\u017eek, mezi kter\u00e9 pat\u0159\u00ed chondroitin sulf\u00e1t, glukosamin sulf\u00e1t a dva typy kolagenu. <strong>Ty jsou d\u016fle\u017eit\u00e9 pro jej\u00ed spr\u00e1vnou funkci a kloubn\u00ed pohyblivost. <\/strong>Kolagen je z\u00e1sadn\u00ed zejm\u00e9na pro odolnost a pevnost chrupavky. Chondroitin a glukosamin se pak staraj\u00ed o spr\u00e1vnou v\u00fd\u017eivu a podporu tvorby kolagenu. D\u00edky suplementaci m\u016f\u017eeme efektivn\u011b zv\u00fd\u0161it mno\u017estv\u00ed t\u011bchto l\u00e1tek v organismu, a pos\u00edlit tak p\u0159irozenou regenera\u010dn\u00ed schopnost chrupavky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Podle \u0159ady studi\u00ed m\u016f\u017ee p\u0159\u00edjem glukosaminu a chondroitinu z dopl\u0148k\u016f stravy v\u00e9st ke sn\u00ed\u017een\u00ed bolesti a zlep\u0161en\u00ed pohyblivosti po\u0161kozen\u00fdch kloub\u016f.<\/strong> Sou\u010d\u00e1st\u00ed komplexn\u00ed kloubn\u00ed v\u00fd\u017eivy je \u010dasto tak\u00e9 MSM (metylsulfonylmethan), kter\u00fd m\u00e1 nav\u00edc protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky. \u00da\u010dinky t\u011bchto l\u00e1tek se tak navz\u00e1jem dopl\u0148uj\u00ed, a proto by nem\u011bly chyb\u011bt v \u017e\u00e1dn\u00e9 kvalitn\u00ed kloubn\u00ed v\u00fd\u017eiv\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[22\u201324]<\/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\">Doporu\u010den\u00fd p\u0159\u00edjem l\u00e1tek pro kloubn\u00ed v\u00fd\u017eivu<strong><\/strong><\/h3>\n\n\n\n<p>Pro dosa\u017een\u00ed \u00fa\u010dink\u016f se podle prob\u011bhl\u00fdch studi\u00ed doporu\u010duje denn\u011b p\u0159ij\u00edmat:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>900\u20131500 mg glukosaminu,&nbsp;<\/li><li>500\u20133000 mg MSM,<\/li><li>a 1000\u20131200 mg chondroitinu. <span style=\"color:#ff6600\" class=\"tadv-color\">[25\u201327]<\/span><\/li><\/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\">Kdy a jak u\u017e\u00edvat kloubn\u00ed v\u00fd\u017eivu?<strong><\/strong><\/h3>\n\n\n\n<p><a aria-label=\"Dopl\u0148ky stravy s kloubn\u00ed v\u00fd\u017eivou (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kloubni-vyziva\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Dopl\u0148ky stravy s kloubn\u00ed v\u00fd\u017eivou<\/a> se v pr\u016fb\u011bhu dne u\u017e\u00edvaj\u00ed nej\u010dast\u011bji v n\u00e1vaznosti na j\u00eddlo Najdeme je nap\u0159\u00edklad ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kloubni-vyziva-arthro-plus-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsl\u00ed <\/a>nebo dob\u0159e rozpustn\u00e9 <a href=\"https:\/\/gymbeam.cz\/kloubni-vyziva-articular-drink-390-g-gymbeam.html\" target=\"_blank\" aria-label=\"instantn\u00ed sm\u011bsi pro p\u0159\u00edpravu n\u00e1poje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instantn\u00ed sm\u011bsi pro p\u0159\u00edpravu n\u00e1poje.<\/a> \u00da\u010dinn\u00e9 l\u00e1tky tak\u00e9 m\u016f\u017eeme u\u017e\u00edvat zvl\u00e1\u0161\u0165, a zv\u00fd\u0161it tak p\u0159\u00edjem samotn\u00e9ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/msm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MSM <\/a>nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/glukosamin-sulfat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukosaminu<\/a>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-1124x749.jpg\" alt=\"Jak vybrat kloubn\u00ed v\u00fd\u017eivu pro b\u011b\u017ece a dal\u0161\u00ed sportovce?\" class=\"wp-image-289838\" width=\"843\" height=\"562\" title=\"Jak vybrat kloubn\u00ed v\u00fd\u017eivu pro b\u011b\u017ece a dal\u0161\u00ed sportovce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331.jpg 1500w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vitaminy_a_mineralni_latky_pro_udrzeni_imunitnich_funkci_a_podporu_celkoveho_zdravi\"><\/span>6. Vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro udr\u017een\u00ed imunitn\u00edch funkc\u00ed a podporu celkov\u00e9ho zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek<\/strong> je pro organismus a v\u00fdkon sportovce velmi d\u016fle\u017eit\u00fd. Jeho t\u011blo m\u00e1 toti\u017e kv\u016fli vysok\u00e9 z\u00e1t\u011b\u017ei a pot\u0159eb\u011b regenerace o n\u011bco vy\u0161\u0161\u00ed pot\u0159ebu t\u011bchto l\u00e1tek ne\u017e neaktivn\u00ed jedinci. Jejich dostate\u010dn\u00fd p\u0159\u00edjem je na jednu stranu nezbytn\u00fd pro zachov\u00e1n\u00ed celkov\u00e9ho zdrav\u00ed. Na druhou stranu se pod\u00edlej\u00ed tak\u00e9 na funkc\u00edch, kter\u00e9 jsou pro sportovce z\u00e1sadn\u00ed. <strong>Vitam\u00edn D, C a zinek<\/strong> <strong>podporuj\u00ed imunitn\u00ed syst\u00e9m, vitam\u00edny skupiny B jsou stejn\u011b jako ho\u0159\u010d\u00edk nezbytn\u00e9 pro tvorbu energie a v\u00e1pn\u00edk zase p\u0159isp\u00edv\u00e1 ke zdrav\u00ed kost\u00ed. <\/strong>N\u011bkter\u00e9 z nich, jako t\u0159eba vitam\u00edn E a selen, maj\u00ed nav\u00edc antioxida\u010dn\u00ed \u00fa\u010dinky. D\u00edky tomu tak pom\u00e1haj\u00ed bojovat s oxida\u010dn\u00edm stresem, kter\u00fd m\u016f\u017ee vzniknout vlivem sportovn\u00ed z\u00e1t\u011b\u017ee. Vysok\u00e9 n\u00e1roky organismu je v n\u011bkter\u00fdch p\u0159\u00edpadech t\u011b\u017ek\u00e9 pokr\u00fdt jen prost\u0159ednictv\u00edm stravy. Z toho d\u016fvodu se sportovc\u016fm \u010dasto doporu\u010duje suplementace t\u011bchto z\u00e1kladn\u00edch mikro\u017eivin pomoc\u00ed dopl\u0148k\u016f.<span style=\"color:#ff6600\" class=\"tadv-color\"> [28]<\/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\">Doporu\u010den\u00e9 denn\u00ed d\u00e1vky vybran\u00fdch vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek<strong><\/strong><\/h3>\n\n\n\n<p>Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin (EFSA) doporu\u010duje tato mno\u017estv\u00ed <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Vitam\u00edn D: 15 \u03bcg<\/li><li>Vitam\u00edn C: 95 mg<\/li><li>Vitam\u00edn E: 11 mg<\/li><li>V\u00e1pn\u00edk: 1000 mg<\/li><li>B1: 1,1 mg<\/li><li>B3: 14 mg<\/li><li>B6: 1,3 mg<\/li><li>B12: 2,4 \u03bcg<\/li><li>Ho\u0159\u010d\u00edk: 300 mg<\/li><li>Selen: 70 \u03bcg<\/li><li>Zinek: 7,5\u201312,7 mg pro \u017eeny, 9,4\u201316,3 mg pro mu\u017ee<\/li><\/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 a kdy u\u017e\u00edvat vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky?<strong><\/strong><\/h3>\n\n\n\n<p>Dle konkr\u00e9tn\u00edho produktu. Nej\u010dast\u011bji se doporu\u010duje tyto l\u00e1tky p\u0159ij\u00edmat s j\u00eddlem. M\u016f\u017eeme je naj\u00edt jako sou\u010d\u00e1st multivitam\u00ednov\u00fdch p\u0159\u00edpravk\u016f nebo je <a aria-label=\"u\u017e\u00edvat zvl\u00e1\u0161\u0165 (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017e\u00edvat zvl\u00e1\u0161\u0165<\/a> ve form\u011b tablet \u010di kapsl\u00ed s ho\u0159\u010d\u00edkem, zinkem, selenem, vitam\u00ednem D, C a vitam\u00edny skupiny B. Kdy\u017e vezmeme v \u00favahu prakti\u010dnost, tak se jako nejlep\u0161\u00ed \u0159e\u0161en\u00ed jev\u00ed u\u017e\u00edv\u00e1n\u00ed <a aria-label=\"dob\u0159e vst\u0159ebateln\u00e9ho komplexn\u00edho multivitam\u00ednu (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/komplexni-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dob\u0159e vst\u0159ebateln\u00e9ho komplexn\u00edho multivitam\u00ednu<\/a>, kter\u00fd poskytuje v\u011bt\u0161inu l\u00e1tek v 1\u20132 kapsl\u00edch, a nemus\u00edte tak zbyte\u010dn\u011b u\u017e\u00edvat n\u011bkolik tablet \u010di kapsl\u00ed najednou. Zvl\u00e1\u0161t\u011b pak v\u011bnujte pozornost slo\u017een\u00ed konkr\u00e9tn\u00edho produktu a p\u0159\u00edpadn\u011b takov\u00fd komplexn\u00ed multivitam\u00edn dopl\u0148te o chyb\u011bj\u00edc\u00ed mikro\u017eiviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky se v dopl\u0148c\u00edch stravy \u010dasto vyskytuj\u00ed v unik\u00e1tn\u00ed a dob\u0159e vst\u0159ebateln\u00e9 lipozom\u00e1ln\u00ed form\u011b. Pokud se o t\u00e9to form\u011b a jejich v\u00fdhod\u00e1ch chcete do\u010d\u00edst v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/lipozomalni-vitaminy-a-mineraly-prehnany-hype-nebo-prevratny-objev\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Lipozom\u00e1ln\u00ed vitam\u00edny a miner\u00e1ly &#8211; p\u0159ehnan\u00fd hype nebo p\u0159evratn\u00fd objev?<\/strong><\/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=\"7_Omega_3_mastne_kyseliny_pro_lepsi_regeneraci\"><\/span>7. Omega 3 mastn\u00e9 kyseliny pro lep\u0161\u00ed regeneraci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mezi nejzn\u00e1m\u011bj\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega 3 mastn\u00e9 kyseliny<\/a> pat\u0159\u00ed <strong>EPA <\/strong>(kyselina eikosapentaentov\u00e1) a <strong>DHA <\/strong>(kyselina dokosahexaenov\u00e1). Tyto zdrav\u00e9 tuky se nej\u010dast\u011bji spojuj\u00ed s pozitivn\u00edmi \u00fa\u010dinky na <strong>imunitn\u00ed syst\u00e9m \u010di srde\u010dn\u00ed a mozkovou funkci.<\/strong> D\u016fle\u017eitou roli hraj\u00ed ale tak\u00e9 ve sv\u011bt\u011b sportu. Nejen b\u011bhem n\u011bj dok\u00e1\u017eou d\u00edky vlivu na oxid dusnat\u00fd podpo\u0159it p\u0159enos kysl\u00edku k pracuj\u00edc\u00edm sval\u016fm. Ty pak pracuj\u00ed efektivn\u011bji, a to se m\u016f\u017ee projevit na <strong>celkov\u011b lep\u0161\u00edm sportovn\u00edm v\u00fdkonu a prokrven\u00edm organismu.<\/strong> \u00da\u010dinky omega 3 mastn\u00fdch kyselin mohou b\u00fdt prosp\u011b\u0161n\u00e9 i po v\u00fdkonu. Maj\u00ed toti\u017e protiz\u00e1n\u011btliv\u00e9 vlastnosti, a dok\u00e1\u017eou tak podpo\u0159it regeneraci organismu.<strong> To mohou sportovci pozorovat t\u0159eba v podob\u011b men\u0161\u00ed \u00fanavy \u010di svalov\u00e9 bolesti.<\/strong> EPA a DHA se p\u0159irozen\u011b nejv\u00edce vyskytuj\u00ed v mo\u0159sk\u00fdch tu\u010dn\u00fdch ryb\u00e1ch, jako jsou t\u0159eba sardinky, losos nebo makrely. V p\u0159\u00edpad\u011b, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a> nej\u00edte alespo\u0148 2kr\u00e1t t\u00fddn\u011b, vyplat\u00ed se suplementace omega 3 mastn\u00fdch kyselin.<span style=\"color:#ff6600\" class=\"tadv-color\"> [30\u201331]<\/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\">Doporu\u010den\u00e9 denn\u00ed d\u00e1vky omega 3 mastn\u00fdch kyselin&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>V\u011bt\u0161ina zdravotnick\u00fdch organizac\u00ed doporu\u010duje celkov\u00fd p\u0159\u00edjem<strong> 250\u2013500 mg EPA a DHA denn\u011b. Podle EFSA je ale d\u00e1vka a\u017e do 5 g t\u011bchto mastn\u00fdch kyselin (z toho max. 1,8 g EPA)<\/strong> bezpe\u010dn\u00e1 a zdravotn\u011b nez\u00e1vadn\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/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\">Jak a kdy u\u017e\u00edvat omega 3 mastn\u00e9 kyseliny?<strong><\/strong><\/h3>\n\n\n\n<p>Dopl\u0148ky v\u00fd\u017eiva s omega 3 mastn\u00fdmi kyselinami se typicky u\u017e\u00edvaj\u00ed v kapslov\u00e9 form\u011b v pr\u016fb\u011bhu dne. Pro pokryt\u00ed denn\u00ed doporu\u010den\u00e9 d\u00e1vky v\u011bt\u0161inou sta\u010d\u00ed 1\u20132 kapsle, kter\u00e9 obsahuj\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryb\u00ed olej <\/a>obohacen\u00fd o vitam\u00edn E, jen\u017e je chr\u00e1n\u00ed p\u0159ed znehodnocen\u00edm, nebo olej z<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/codfish-liver-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> tres\u010d\u00edch jater<\/a> s vitam\u00edny A a D3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o omega 3 mastn\u00fdch kyselin\u00e1ch a jejich \u00fa\u010dinc\u00edch dozv\u011bd\u011bt v\u00edce informac\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny Konzumujete jich dostatek a ve spr\u00e1vn\u00e9m pom\u011bru k omega-6?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1124x749.jpg\" alt=\"Pro\u010d by m\u011bli vytrvalostn\u00ed sportovci u\u017e\u00edvat omega 3?\" class=\"wp-image-289854\" width=\"843\" height=\"562\" title=\"Pro\u010d by m\u011bli vytrvalostn\u00ed sportovci u\u017e\u00edvat omega 3?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nitraty_pro_lepsi_prokrveni_organismu_a_maximalni_podporu_vykonu\"><\/span>8. Nitr\u00e1ty pro lep\u0161\u00ed prokrven\u00ed organismu a maxim\u00e1ln\u00ed podporu v\u00fdkonu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nitr\u00e1ty jsou l\u00e1tky, kter\u00e9 se v t\u011ble p\u0159em\u011b\u0148uj\u00ed na oxid dusnat\u00fd. Ten dok\u00e1\u017ee roz\u0161\u00ed\u0159it c\u00e9vy, a zv\u00fd\u0161it tak pr\u016ftok okysli\u010den\u00e9 krve k pracuj\u00edc\u00edm sval\u016fm. D\u00edky tomu se k nim dostane v\u00edce kysl\u00edku a dal\u0161\u00edch \u017eivin pro tvorbu energie. Vlivem kvalitn\u011bj\u0161\u00edho okysli\u010den\u00ed sval\u016f m\u016f\u017ee tak\u00e9 doch\u00e1zet k efektivn\u011bj\u0161\u00edmu odv\u00e1d\u011bn\u00ed odpadn\u00edch l\u00e1tek energetick\u00e9ho metabolismu. To v\u0161e m\u016f\u017ee v\u00e9st ke <strong>lep\u0161\u00edmu sportovn\u00edmu v\u00fdkonu<\/strong> a <strong>regeneraci<\/strong> po jeho skon\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nitr\u00e1ty tak\u00e9 podporuj\u00ed kontrakci <\/strong>(sta\u017een\u00ed) sval\u016f, co\u017e je d\u016fle\u017eit\u00e9 pro jejich spr\u00e1vnou funkci. Tyto l\u00e1tky se p\u0159irozen\u011b vyskytuj\u00ed t\u0159eba v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-prasek-z-cervene-repy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010derven\u00e9 \u0159ep\u011b<\/a> nebo listov\u00e9 zelenin\u011b. Pokud ale tyto druhy <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>nem\u00e1te pravideln\u011b v j\u00eddeln\u00ed\u010dku, vyplat\u00ed se je p\u0159ij\u00edmat formou dopl\u0148k\u016f v\u00fd\u017eivy. <span style=\"color:#ff6600\" class=\"tadv-color\">[11, 33]<\/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\">Doporu\u010den\u00e1 d\u00e1vka nitr\u00e1t\u016f<strong><\/strong><\/h3>\n\n\n\n<p>Za \u00fa\u010dinnou d\u00e1vku se pova\u017euje <strong>300\u2013600 mg nitr\u00e1t\u016f<\/strong> ve form\u011b suplement\u016f nebo 500 ml <a href=\"https:\/\/gymbeam.cz\/de-luxe-beet-shot-activlab.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161\u0165\u00e1vy z \u010derve<\/a><a href=\"https:\/\/gymbeam.cz\/de-luxe-beet-shot-activlab.html\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a href=\"https:\/\/gymbeam.cz\/de-luxe-beet-shot-activlab.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9 \u0159epy.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/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\">Jak a kdy u\u017e\u00edvat nitr\u00e1ty?<strong><\/strong><\/h3>\n\n\n\n<p>\u00da\u010dinn\u00e1 d\u00e1vka (300\u2013600 mg) se doporu\u010duje p\u0159ij\u00edmat nejl\u00e9pe <strong>90 minut p\u0159ed tr\u00e9ninkem \u010di z\u00e1vodem.<\/strong> Pro maxim\u00e1ln\u00ed efekt je vhodn\u00e9 tuto d\u00e1vku u\u017e\u00edvat v\u00edcekr\u00e1t denn\u011b v pr\u016fb\u011bhu n\u011bkolika dn\u00ed p\u0159ed z\u00e1vodem nebo d\u016fle\u017eit\u00fdm tr\u00e9ninkem.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1124x749.jpg\" alt=\"Jak\u00e9 jsou v\u00fdhody nitr\u00e1t\u016f pro b\u011b\u017ece?\" class=\"wp-image-289870\" width=\"843\" height=\"562\" title=\"Jak\u00e9 jsou v\u00fdhody nitr\u00e1t\u016f pro b\u011b\u017ece?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Citrulin_pro_lepsi_prisun_zivin_a_kysliku_do_svalu\"><\/span>9. Citrulin pro lep\u0161\u00ed p\u0159\u00edsun \u017eivin a kysl\u00edku do sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrulin je neesenci\u00e1ln\u00ed aminokyselina, kter\u00e1 v t\u011ble vznik\u00e1 z glutaminu. V organismu m\u00e1 podobn\u00e9 \u00fa\u010dinky jako nitr\u00e1ty, jeliko\u017e se p\u0159em\u011b\u0148uje na arginin, kter\u00fd produkuje oxid dusnat\u00fd. D\u00edky tomu stejn\u011b jako nitr\u00e1ty <strong>podporuje z\u00e1sobov\u00e1n\u00ed pracuj\u00edc\u00edch sval\u016f kysl\u00edkem a dal\u0161\u00edmi \u017eivinami.<\/strong> Tak\u00e9 pom\u00e1h\u00e1 sval\u016fm v odstra\u0148ov\u00e1n\u00ed odpadn\u00edch l\u00e1tek a p\u0159isp\u00edv\u00e1 k jejich spr\u00e1vn\u00e9 funkci. Dob\u0159e \u017eiven\u00e9 a okysli\u010den\u00e9 <strong>svaly pak dok\u00e1\u017eou fungovat d\u00e9le a kvalitn\u011bji. <\/strong>To se projev\u00ed na lep\u0161\u00edm v\u00fdkonu sportovce. Citrulin se v dopl\u0148c\u00edch stravy vyskytuje bu\u010f samostatn\u011b jako L-citrulin, nebo v podob\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin mal\u00e1tu<\/a>. V t\u00e9to slou\u010denin\u011b je <strong>citrulin nav\u00e1z\u00e1n na s\u016fl kyseliny jable\u010dn\u00e9 (mal\u00e1t)<\/strong>, kter\u00e1 m\u016f\u017ee pomoci s odbour\u00e1v\u00e1n\u00edm odpadn\u00edch l\u00e1tek energetick\u00e9ho metabolismu, v tomto p\u0159\u00edpad\u011b s kyselinou ml\u00e9\u010dnou.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[34]<\/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\">Doporu\u010den\u00e1 d\u00e1vka citrulinu<strong><\/strong><\/h3>\n\n\n\n<p>Pro podporu vytrvalostn\u00edho v\u00fdkonu se doporu\u010duje u\u017e\u00edvat <strong>3,5\u20134,5 g L-citrulinu nebo 6\u20138 g citrulinu mal\u00e1tu<\/strong> zhruba 60 minut p\u0159ed tr\u00e9ninkem nebo z\u00e1vodem.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[37]<\/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\">Jak a kdy u\u017e\u00edvat citrulin?<strong><\/strong><\/h3>\n\n\n\n<p>V dopl\u0148c\u00edch stravy je citrulin nej\u010dast\u011bji ve podob\u011b citrulin mal\u00e1tu ve form\u011b dob\u0159e rozpustn\u00e9ho<a href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\" class=\"ek-link\"> pr<\/a><a aria-label=\"\u00e1 (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1<\/a><a href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\" class=\"ek-link\">\u0161ku<\/a>, kapsl\u00ed nebo tablet. D\u00edky sv\u00fdm vlastnostem je d\u00e1le b\u011b\u017enou sou\u010d\u00e1st\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/enjoy-pre-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkov\u00fdch<\/a> suplement\u016f, kter\u00e9 se u\u017e\u00edvaj\u00ed v dob\u011b 30\u201360 minut p\u0159ed sportovn\u00edm v\u00fdkonem. <\/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 se o t\u00e9to neesenci\u00e1ln\u00ed aminokyselin\u011b chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/l-citrulin-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>L-citrulin a v\u0161e, co o n\u011bm pot\u0159ebujete v\u011bd\u011bt.<\/strong><\/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=\"10_Kreatin_pro_vice_energie_a_oddaleni_unavy\"><\/span>10. Kreatin pro v\u00edce energie a odd\u00e1len\u00ed \u00fanavy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\"Kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> se p\u0159irozen\u011b vyskytuje v lidsk\u00e9m t\u011ble<\/strong>, a dokonce si jej i samo v omezen\u00e9m mno\u017estv\u00ed vyr\u00e1b\u00ed. Jeho hlavn\u00edm \u00fakolem je obnova energetick\u00fdch zdroj\u016f pro pracuj\u00edc\u00ed svaly ve form\u011b ATP. \u00da\u010dinek kreatinu nejv\u00edce ocen\u00ed silov\u00ed nebo rychlostn\u00ed sportovci, kte\u0159\u00ed se tak mohou st\u00e1t o n\u011bco <strong>rychlej\u0161\u00ed a siln\u011bj\u0161\u00ed.<\/strong> Z v\u00fdhod kreatinu mohou ale profitovat tak\u00e9 vytrvalci. M\u016f\u017ee jim toti\u017e nap\u0159\u00edklad pomoci <strong>udr\u017eet svalovou hmotu v obdob\u00ed z\u00e1vod\u016f nebo n\u00e1ro\u010dn\u00fdch tr\u00e9nink\u016f. <\/strong>Kreatin nav\u00edc podporuje dopl\u0148ov\u00e1n\u00ed z\u00e1sobn\u00edho sacharidu glykogenu do sval\u016f a tak\u00e9 m\u00e1 m\u00edrn\u00fd pozitivn\u00ed vliv na n\u00e1r\u016fst t\u011blesn\u00e9 vody. Bohat\u0161\u00ed glykogenov\u00e9 z\u00e1soby ve svalech pak <strong>oddaluj\u00ed \u00fanavu a \u010dasto vedou ke kvalitn\u011bj\u0161\u00edm v\u00fdkon\u016fm. <\/strong>Kreatin se v omezen\u00e9m mno\u017estv\u00ed p\u0159irozen\u011b vyskytuje v mase a jin\u00fdch \u017eivo\u010di\u0161n\u00fdch zdroj\u00edch b\u00edlkovin. Pro doc\u00edlen\u00ed ka\u017edodenn\u00edho p\u0159\u00edjmu 5 g kreatinu ze stravy by \u010dlov\u011bk musel denn\u011b sn\u00edst zhruba 1,1 kg hov\u011bz\u00edho masa. Dopl\u0148ky stravy s kreatinem tak p\u0159edstavuj\u00ed ekonomi\u010dt\u011bj\u0161\u00ed i ekologi\u010dt\u011bj\u0161\u00ed cestu, jak zv\u00fd\u0161it z\u00e1soby kreatinu v organismu. <span style=\"color:#ff6600\" class=\"tadv-color\">[35\u201336]&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\">Doporu\u010den\u00e1 d\u00e1vka kreatinu<strong><\/strong><\/h3>\n\n\n\n<p>Pro dosa\u017een\u00ed \u00fa\u010dinku se typicky doporu\u010duje dlouhodob\u011b p\u0159ij\u00edmat <strong>3\u20135 g kreatinu<\/strong> denn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[35]<\/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\">Jak a kdy u\u017e\u00edvat kreatin?<strong><\/strong><\/h3>\n\n\n\n<p>V\u011bt\u0161inou se doporu\u010duje p\u0159ij\u00edmat 3\u20135 g kreatinu p\u0159ed, b\u011bhem nebo po tr\u00e9ninku. V netr\u00e9ninkov\u00e9 dny pak stejnou d\u00e1vku kdykoliv mezi j\u00eddly. Kreatin je v dopl\u0148c\u00edch stravy nej\u010dast\u011bji ve form\u011b dob\u0159e rozpustn\u00e9ho <a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\"pr\u00e1\u0161ku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00e1\u0161ku<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kreatin-tabs-1500-mg-200tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablet<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s o kreatinu zaj\u00edm\u00e1 v\u00edce informac\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kreatin\/\" class=\"ek-link\"><strong>Jak vybrat nejlep\u0161\u00ed kreatin<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kreatin\/\" target=\"_blank\" aria-label=\"? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">?<\/a><\/strong>&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=\"11_BCAA_pro_oddaleni_unavy_a_ochranu_svalu\"><\/span>11. BCAA pro odd\u00e1len\u00ed \u00fanavy a ochranu sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> jsou aminokyseliny, mezi kter\u00e9 pat\u0159\u00ed leucin, isoleucin a valin.<\/strong> V t\u011ble jsou d\u016fle\u017eit\u00e9 zejm\u00e9na pro tvorbu b\u00edlkovin a regeneraci svalov\u00e9 hmoty. Kv\u016fli tomu pat\u0159\u00ed mezi nejobl\u00edben\u011bj\u0161\u00ed dopl\u0148ky stravy mezi silov\u00fdmi sportovci. Jejich vlastnosti mohou vyu\u017e\u00edt tak\u00e9 b\u011b\u017eci, cyklist\u00e9 a dal\u0161\u00ed vytrvalci.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-899x1124.jpg\" alt=\"BCAA p\u0159i vytrvalostn\u00edm v\u00fdkonu\" class=\"wp-image-289912\" title=\"BCAA p\u0159i vytrvalostn\u00edm v\u00fdkonu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860.jpg 1524w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>N\u00e1\u0161 tr\u00e1vic\u00ed syst\u00e9m je toti\u017e dok\u00e1\u017ee rychle rozlo\u017eit a v p\u0159\u00edpad\u011b pot\u0159eby z nich <strong>z\u00edskat<\/strong> pot\u0159ebnou energii pro pohyb.<\/strong> P\u0159\u00edjem BCAA b\u011bhem n\u00e1ro\u010dn\u00e9 fyzick\u00e9 z\u00e1t\u011b\u017ee se tak d\u00edky tomuto mechanismu spojuje i s ochranou svalov\u00e9 hmoty p\u0159ed jej\u00edm sp\u00e1len\u00edm na energii. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ale nen\u00ed v\u0161e, <strong>BCAA toti\u017e mohou sn\u00ed\u017eit poci\u0165ovanou \u00fanavu b\u011bhem v\u00fdkonu. <\/strong>Je to d\u00edky tomu, \u017ee BCAA soupe\u0159\u00ed s aminokyselinou tryptofan o stejn\u00fd transportn\u00ed mechanismus, kter\u00fd jim umo\u017e\u0148uje vstup do mozkov\u00fdch bun\u011bk. D\u00edky tomu se do nich dostane m\u00e9n\u011b tryptofanu a mozkov\u00e9 bu\u0148ky tak vytvo\u0159\u00ed men\u0161\u00ed mno\u017estv\u00ed serotoninu a odd\u00e1len\u00ed pocitu \u00fanavy, kter\u00fd m\u00e1 serotonin v tomto kontextu na sv\u011bdom\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[35\u201337]&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\">Doporu\u010den\u00e1 d\u00e1vka BCAA<strong><\/strong><\/h3>\n\n\n\n<p>P\u0159\u00edjem BCAA se nej\u010dast\u011bji doporu\u010duje v celkov\u00e9m bezpe\u010dn\u00e9m mno\u017estv\u00ed <strong>20 g denn\u011b.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[35\u201336]&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\">Jak a kdy u\u017e\u00edvat BCAA?<\/h3>\n\n\n\n<p><strong>BCAA <\/strong>se nej\u010dast\u011bji u\u017e\u00edv\u00e1 ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bcaa-1500-lysin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablet<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rozpustn\u00e9ho pr\u00e1\u0161ku <\/a>nebo obl\u00edben\u00fdch<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> RTD n\u00e1poj\u016f<\/a> v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plechovce<\/a>, a to p\u0159ed, b\u011bhem nebo po tr\u00e9ninku. Pro vytrvalostn\u00ed sportovce se jako <strong>nejvhodn\u011bj\u0161\u00ed jev\u00ed pou\u017eit\u00ed BCAA b\u011bhem v\u00fdkonu<\/strong>, a to zejm\u00e9na v p\u0159\u00edpad\u011b n\u011bkolika hodinov\u00fdch tr\u00e9nink\u016f.&nbsp;&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed suplementy mohou u\u017e\u00edvat vytrvalci?<strong><\/strong><\/h3>\n\n\n\n<p>Krom\u011b zm\u00edn\u011bn\u00fdch 11 dopl\u0148k\u016f stravy mohou plavci, v\u00e1\u0161niv\u00ed cyklist\u00e9 nebo vytrvalostn\u00ed b\u011b\u017eci vyzkou\u0161et \u0159adu dal\u0161\u00edch \u00fa\u010dinn\u00fdch l\u00e1tek. <a href=\"https:\/\/gymbeam.cz\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arginin<\/strong><\/a> nap\u0159\u00edklad pom\u00e1h\u00e1 v produkci oxidu dusnat\u00e9ho, kter\u00fd zlep\u0161uje prokrven\u00ed, a t\u00edm z\u00e1soben\u00ed sval\u016f kysl\u00edkem a \u017eivinami. M\u00e1 tak vlastn\u011b podobnou funkci jako citrulin nebo nitr\u00e1ty. <strong>Jedl\u00e1 soda (soda bikarbona)<\/strong> je zase \u00fa\u010dinn\u00e1 v odbour\u00e1v\u00e1n\u00ed odpadn\u00edch l\u00e1tek, kter\u00e9 se hromad\u00ed ve svalech a zp\u016fsobuj\u00ed zakyselen\u00ed. Sportovci, kte\u0159\u00ed si obl\u00edbili del\u0161\u00ed trat\u011b a na tr\u00e9ninku tr\u00e1v\u00ed spoustu \u010dasu, mohou vyu\u017e\u00edt tak\u00e9 suplementaci aminokyselinou <strong><a href=\"https:\/\/gymbeam.cz\/glutamin\" class=\"ek-link\">glutamin<\/a>.<\/strong> Jej\u00ed mno\u017estv\u00ed toti\u017e p\u0159i dlouhotrvaj\u00edc\u00ed sportovn\u00ed aktivit\u011b v t\u011ble kles\u00e1, co\u017e se m\u016f\u017ee projevit t\u0159eba hor\u0161\u00edm v\u00fdkonem nebo oslabenou imunitou. <span style=\"color:#ff6600\" class=\"tadv-color\">[35]<\/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\">Rozd\u011blen\u00ed dopl\u0148k\u016f stravy podle jejich hlavn\u00edch \u00fa\u010dink\u016f<strong><\/strong><\/h3>\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><center>Hlavn\u00ed \u00fa\u010dinek<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Dopln\u011bk stravy<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Podpora v\u00fdkonu (odd\u00e1len\u00ed \u00fanavy, lep\u0161\u00ed hydratace, spr\u00e1vn\u00e1 funkce sval\u016f)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jednoduch\u00e9 a komplexn\u00ed sacharidy, elektrolyty, kofein, nitr\u00e1ty, citrulin, kreatin, soda bikarbona, arginin, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zlep\u0161en\u00ed regenerace (podpora svalov\u00e9 hmoty, protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein, omega 3 mastn\u00e9 kyseliny, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Celkov\u00e9 zdrav\u00ed (funkce kloub\u016f, siln\u00e1 imunita)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kloubn\u00ed v\u00fd\u017eiva, vitam\u00edny skupiny B, vitam\u00edn D, C, E, ho\u0159\u010d\u00edk, selen, zinek, glutamin<\/td><\/tr><\/tbody><\/table><\/figure>\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?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za skv\u011bl\u00fdm v\u00fdkonem sportovce stoj\u00ed dob\u0159e sestaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n, optim\u00e1ln\u00ed j\u00eddeln\u00ed\u010dek se v\u0161emi d\u016fle\u017eit\u00fdmi \u017eivinami a tak\u00e9 odpo\u010dinek. <strong>K lep\u0161\u00edm sportovn\u00edm v\u00fdsledk\u016fm mohou rovn\u011b\u017e p\u0159isp\u011bt vybran\u00e9 dopl\u0148ky stravy se sv\u00fdmi \u00fa\u010dinky. Jednoduch\u00e9 a komplexn\u00ed sacharidy<\/strong> pom\u00e1haj\u00ed dopl\u0148ovat svalov\u00fd glykogen a n\u011bkter\u00e9 slou\u017e\u00ed jako rychl\u00fd zdroj energie. <strong>Kvalitn\u00ed protein a BCAA<\/strong> zase ochr\u00e1n\u00ed svaly b\u011bhem v\u00fdkonu a poskytnou energii. Zm\u00edn\u011bn\u00e9 elektrolyty jsou pak d\u016fle\u017eit\u00e9 pro hydrataci organismu. U\u017e taky v\u00edme, kter\u00e9 konkr\u00e9tn\u00ed vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky a dal\u0161\u00ed \u017eiviny p\u0159isp\u00edvaj\u00ed ke spr\u00e1vn\u00e9 funkci kloub\u016f, sval\u016f a celkov\u00e9mu zdrav\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi p\u0159\u00e1teli nad\u0161en\u00e9 b\u011b\u017ece, cyklisty nebo turisty? Pokud ano, nezapome\u0148te s nimi sd\u00edlet n\u00e1\u0161 \u010dl\u00e1nek, kter\u00fd jim pom\u016f\u017ee s v\u00fdb\u011brem vhodn\u00fdch dopl\u0148k\u016f stravy.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dopl\u0148ky stravy pom\u00e1haj\u00ed zlep\u0161it sportovn\u00ed v\u00fdkon b\u011b\u017ec\u016f, cyklist\u016f nebo plavc\u016f. Kter\u00e9 jsou ty nejlep\u0161\u00ed, jak funguj\u00ed a jak je ide\u00e1ln\u011b u\u017e\u00edvat?<\/p>\n","protected":false},"author":129,"featured_media":289718,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6501,6693,7209,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-289715","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-kardio-cs","10":"tag-regenerace","11":"tag-zdravi","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>11 nejlep\u0161\u00edch dopl\u0148k\u016f stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dopl\u0148ky stravy podporuj\u00ed sportovn\u00ed v\u00fdkon, regeneraci a celkov\u00e9 zdrav\u00ed b\u011b\u017ec\u016f, cyklist\u016f a dal\u0161\u00edch vytrvalc\u016f. 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