{"id":290968,"date":"2021-08-23T14:29:30","date_gmt":"2021-08-23T12:29:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=290968"},"modified":"2025-08-01T15:29:29","modified_gmt":"2025-08-01T13:29:29","slug":"11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/","title":{"rendered":"11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#Ake_su_specifika_vytrvalostnych_sportov\" title=\"Ak\u00e9 s\u00fa \u0161pecifik\u00e1 vytrvalostn\u00fdch \u0161portov?\">Ak\u00e9 s\u00fa \u0161pecifik\u00e1 vytrvalostn\u00fdch \u0161portov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#Preco_su_strava_a_optimalny_prijem_zivin_take_dolezite_pre_vytrvalcov\" title=\"Pre\u010do s\u00fa strava a optim\u00e1lny pr\u00edjem \u017eiv\u00edn tak\u00e9 d\u00f4le\u017eit\u00e9 pre vytrvalcov?\">Pre\u010do s\u00fa strava a optim\u00e1lny pr\u00edjem \u017eiv\u00edn tak\u00e9 d\u00f4le\u017eit\u00e9 pre vytrvalcov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#11_najlepsich_suplementov_pre_vytrvalcov\" title=\"11 najlep\u0161\u00edch suplementov pre vytrvalcov\">11 najlep\u0161\u00edch suplementov pre vytrvalcov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#1_Jednoduche_a_komplexne_sacharidy_pre_maximum_energie_pocas_vykonu\" title=\"1. Jednoduch\u00e9 a komplexn\u00e9 sacharidy pre maximum energie po\u010das v\u00fdkonu\">1. Jednoduch\u00e9 a komplexn\u00e9 sacharidy pre maximum energie po\u010das 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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#2_Kvalitny_protein_pre_podporu_regeneracie\" title=\"2. Kvalitn\u00fd prote\u00edn pre podporu regener\u00e1cie\">2. Kvalitn\u00fd prote\u00edn pre podporu regener\u00e1cie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#3_Elektrolyty_pre_optimalnu_hydrataciu\" title=\"3. Elektrolyty pre optim\u00e1lnu hydrat\u00e1ciu\">3. Elektrolyty pre optim\u00e1lnu hydrat\u00e1ciu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#4_Kofein_pre_lepsi_vykon\" title=\"4. Kofe\u00edn pre lep\u0161\u00ed v\u00fdkon\">4. Kofe\u00edn pre 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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#5_Komplexna_klbova_vyziva_ako_podpora_spravnej_funkcie_pohyboveho_aparatu\" title=\"5. Komplexn\u00e1 k\u013abov\u00e1 v\u00fd\u017eiva ako podpora spr\u00e1vnej funkcie pohybov\u00e9ho apar\u00e1tu\">5. Komplexn\u00e1 k\u013abov\u00e1 v\u00fd\u017eiva ako podpora spr\u00e1vnej funkcie 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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#6_Vitaminy_a_mineralne_latky_na_udrzanie_imunitnych_funkcii_a_podporu_celkoveho_zdravia\" title=\"6. Vitam\u00edny a miner\u00e1lne l\u00e1tky na udr\u017eanie imunitn\u00fdch funkci\u00ed a podporu celkov\u00e9ho zdravia\">6. Vitam\u00edny a miner\u00e1lne l\u00e1tky na udr\u017eanie imunitn\u00fdch funkci\u00ed a podporu celkov\u00e9ho zdravia<\/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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#7_Omega-3_mastne_kyseliny_pre_lepsiu_regeneraciu\" title=\"7. Omega-3 mastn\u00e9 kyseliny pre lep\u0161iu regener\u00e1ciu\">7. Omega-3 mastn\u00e9 kyseliny pre lep\u0161iu regener\u00e1ciu<\/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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#8_Nitraty_pre_lepsie_prekrvenie_organizmu_a_maximalnu_podporu_vykonu\" title=\"8. Nitr\u00e1ty pre lep\u0161ie prekrvenie organizmu a maxim\u00e1lnu podporu v\u00fdkonu\">8. Nitr\u00e1ty pre lep\u0161ie prekrvenie organizmu a maxim\u00e1lnu 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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#9_Citrulin_pre_lepsi_prisun_zivin_a_kyslika_do_svalov\" title=\"9. Citrul\u00edn pre lep\u0161\u00ed pr\u00edsun \u017eiv\u00edn a kysl\u00edka do svalov\">9. Citrul\u00edn pre lep\u0161\u00ed pr\u00edsun \u017eiv\u00edn a kysl\u00edka do svalov<\/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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#10_Kreatin_pre_viac_energie_a_oddialenie_unavy\" title=\"10. Kreat\u00edn pre viac energie a oddialenie \u00fanavy\">10. Kreat\u00edn pre viac energie a oddialenie \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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#11_BCAA_na_oddialenie_unavy_a_ochranu_svalov\" title=\"11. BCAA na oddialenie \u00fanavy a ochranu svalov\">11. BCAA na oddialenie \u00fanavy a ochranu svalov<\/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.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#Vsetko_co_potrebujete_vediet_o_doplnkoch_na_zlepsenie_vykonu_pre_vytrvalcov\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o doplnkoch na zlep\u0161enie v\u00fdkonu pre vytrvalcov\">V\u0161etko, \u010do potrebujete vedie\u0165 o doplnkoch na zlep\u0161enie v\u00fdkonu pre vytrvalcov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vytrvalostn\u00e9 aktivity ako beh, cyklistika alebo jazda na kolieskov\u00fdch kor\u010duliach, patria medzi najob\u013e\u00fabenej\u0161ie \u0161porty. Hlavne v tepl\u00fdch mesiacoch s\u00fa skvel\u00fdm sp\u00f4sobom tr\u00e1venia vo\u013en\u00e9ho \u010dasu. Typicky nie s\u00fa tak\u00e9 intenz\u00edvne, ale trvaj\u00fa pokojne aj nieko\u013eko hod\u00edn. Najm\u00e4 preto<b> pri nich doch\u00e1dza k vy\u010derpaniu ur\u010dit\u00fdch \u017eiv\u00edn, ktor\u00e9 je potrebn\u00e9 dop\u013a\u0148a\u0165 na<\/b><strong style=\"font-weight: bold\"> udr\u017eanie intenzity v\u00fdkonu<\/strong> <strong>u\u017e po\u010das \u0161portovej aktivity<\/strong>. Okrem optim\u00e1lneho jed\u00e1lni\u010dka s dostatkom energie v tom m\u00f4\u017eu pom\u00f4c\u0165 aj v\u00fd\u017eivov\u00e9 doplnky. Niektor\u00e9 z nich sa u\u017e\u00edvaj\u00fa pred aktivitou \u010di v jej priebehu, a tak dok\u00e1\u017eu podpori\u0165 samotn\u00fd v\u00fdkon. V \u010dl\u00e1nku sa dozviete, ak\u00e9 suplementy by mal ma\u0165 doma ka\u017ed\u00fd nad\u0161en\u00fd cyklista alebo be\u017eec, ktor\u00e9mu ide nielen o rados\u0165 z pohybu, ale aj o samotn\u00fd v\u00fdkon.<\/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=\"Ake_su_specifika_vytrvalostnych_sportov\"><\/span>Ak\u00e9 s\u00fa \u0161pecifik\u00e1 vytrvalostn\u00fdch \u0161portov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytrvalostn\u00e9 aktivity sa napr\u00edklad od t\u00fdch silov\u00fdch l\u00ed\u0161ia nielen d\u013a\u017ekou trvania, ale aj \u010fal\u0161\u00edmi typick\u00fdmi znakmi, ktor\u00e9 si rozoberieme ni\u017e\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20134]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Trvaj\u00fa be\u017ene 30 min\u00fat a\u017e nieko\u013eko hod\u00edn.<\/strong> Aktivity trvaj\u00face dlh\u0161ie ne\u017e 4 hodiny sa u\u017e pova\u017euj\u00fa za ultravytrvalostn\u00e9.<\/li>\n\n\n\n<li><strong>Zap\u00e1jaj\u00fa sa pri nich ve\u013ek\u00e9 svalov\u00e9 skupiny.<\/strong> Typicky sa najviac zap\u00e1jaj\u00fa svaly dolnej polovice tela.<\/li>\n\n\n\n<li><strong>Ide o aer\u00f3bne aktivity. <\/strong>Pri nich doch\u00e1dza k zr\u00fdchleniu srdcovej frekvencie, be\u017ene nad \u00farove\u0148 50 % z jej maxim\u00e1lnej hodnoty pre konkr\u00e9tneho \u0161portovca.<\/li>\n\n\n\n<li><strong>Vytrvalos\u0165 je schopnos\u0165 udr\u017ea\u0165 dan\u00fa intenzitu z\u00e1\u0165a\u017ee po ur\u010dit\u00fd \u010das<\/strong>, a tak odol\u00e1va\u0165 \u00fanave.<\/li>\n\n\n\n<li><strong>Medzi vytrvalostn\u00e9 \u0161porty patr\u00ed napr\u00edklad <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beh<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cyklistika<\/strong><\/a><strong>, pl\u00e1vanie<\/strong>, jazda na kor\u010duliach, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">horsk\u00e1 turistika<\/a>, triatlon a tie\u017e jazda na vesl\u00e1rskom \u010di ly\u017eiarskom trena\u017e\u00e9ri alebo na rotop\u00e9de.<\/li>\n\n\n\n<li><strong>Vytrvalci maj\u00fa v\u0161eobecne vy\u0161\u0161ie n\u00e1roky na pr\u00edjem energie. <\/strong>Pri dlhotrvaj\u00facej aktivite toti\u017e sp\u00e1lia ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed.<\/li>\n\n\n\n<li><strong>Vytrvalostn\u00ed \u0161portovci maj\u00fa v jed\u00e1lni\u010dku \u010dasto vy\u0161\u0161\u00ed pomer sacharidov.<\/strong> Zvy\u010dajne ide o viac ne\u017e 60 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu v porovnan\u00ed s&nbsp;neakt\u00edvnymi jedincami alebo silov\u00fdmi \u0161portovcami. Sna\u017eia sa tak maximalizova\u0165 z\u00e1soby svalov\u00e9ho glykog\u00e9nu (z\u00e1sobn\u00e9ho sacharidu). Ten sa potom po\u010das v\u00fdkonu premie\u0148a na energiu, ktor\u00fa vyu\u017e\u00edvaj\u00fa pracuj\u00face svaly.<\/li>\n\n\n\n<li><strong>Pri dlhotrvaj\u00facej aktivite doch\u00e1dza k v\u00e4\u010d\u0161iemu poteniu a strate elektrolytov.<\/strong> S potom z tela odch\u00e1dzaj\u00fa nielen tekutiny, ale aj d\u00f4le\u017eit\u00e9 miner\u00e1lne l\u00e1tky, ktor\u00e9 sa naz\u00fdvaj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolyty<\/a>. Medzi ne patria chloridy, sod\u00edk, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a>, drasl\u00edk a v\u00e1pnik. Tie s\u00fa d\u00f4le\u017eit\u00e9 pre optim\u00e1lnu funkciu svalov a v podstate cel\u00e9ho organizmu. <strong>Pokles hor\u010d\u00edka a v\u00e1pnika<\/strong> je spojen\u00fd napr\u00edklad s naru\u0161en\u00edm svalovej kontrakcie a <strong>\u010dastej\u0161\u00edm v\u00fdskytom k\u0155\u010dov<\/strong>. Preto by mali \u0161portovci dba\u0165 na dostato\u010dn\u00fa hydrat\u00e1ciu vr\u00e1tane dop\u013a\u0148ania t\u00fdchto miner\u00e1lnych l\u00e1tok.<\/li>\n\n\n\n<li><strong>Po\u010das nieko\u013ekohodinov\u00fdch aktiv\u00edt \u0161portovci \u010dasto dop\u013a\u0148aj\u00fa okrem tekut\u00edn taktie\u017e energiu.<\/strong> Naj\u010dastej\u0161ie formou \u013eahko vstrebate\u013en\u00fdch jednoduch\u00fdch sacharidov (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">g\u00e9ly<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">iontov\u00e9 n\u00e1poje<\/a> alebo ty\u010dinky), ktor\u00e9 sa \u013eahko tr\u00e1via.<\/li>\n\n\n\n<li><strong>Vytrvalostn\u00ed \u0161portovci maj\u00fa vy\u0161\u0161iu potrebu bielkov\u00edn ne\u017e ne\u0161portuj\u00faca popul\u00e1cia. <\/strong>Je to dan\u00e9 predov\u0161etk\u00fdm zv\u00fd\u0161en\u00fdmi n\u00e1rokmi organizmu na regener\u00e1ciu, ochranu svalovej hmoty a zachovanie spr\u00e1vnej funkcie imunity po\u010das n\u00e1ro\u010dn\u00fdch \u0161portov\u00fdch v\u00fdkonov. Vytrvalcom sa v\u0161eobecne odpor\u00fa\u010da prij\u00edma\u0165 pribli\u017ene <strong>1,2 \u2013 1,4 g bielkov\u00edn<\/strong> na kilogram telesnej hmotnosti. Ne\u0161portuj\u00facej popul\u00e1cii \u010dasto sta\u010d\u00ed mno\u017estvo 0,8 a\u017e 1 g bielkov\u00edn na kilogram telesnej hmotnosti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1124x749.jpg\" alt=\"Pre\u010do s\u00fa doplnky stravy d\u00f4le\u017eit\u00e9 pre vytrvalcov?\" class=\"wp-image-291291\" style=\"width:843px;height:562px\" title=\"Pre\u010do s\u00fa doplnky stravy d\u00f4le\u017eit\u00e9 pre vytrvalcov?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_su_strava_a_optimalny_prijem_zivin_take_dolezite_pre_vytrvalcov\"><\/span>Pre\u010do s\u00fa strava a optim\u00e1lny pr\u00edjem \u017eiv\u00edn tak\u00e9 d\u00f4le\u017eit\u00e9 pre vytrvalcov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdkonnostn\u00ed be\u017eci, plavci alebo cyklisti maj\u00fa v porovnan\u00ed s rekrea\u010dn\u00fdmi \u0161portovcami alebo neakt\u00edvnymi jedincami typicky vy\u0161\u0161ie n\u00e1roky na pr\u00edjem makro\u017eiv\u00edn (bielkoviny, sacharidy, tuky), ale aj mikro\u017eiv\u00edn (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00edny<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">miner\u00e1lne l\u00e1tky<\/a>). Tie z\u00edskavaj\u00fa zo stravy a \u010dasto si dopom\u00f4\u017eu v\u00fd\u017eivov\u00fdmi doplnkami, ktor\u00fdmi si zabezpe\u010duj\u00fa dostato\u010dn\u00fd pr\u00edjem t\u00fdchto l\u00e1tok. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Podpora regener\u00e1cie<\/strong><\/h3>\n\n\n\n<p>Doplnenie sacharidov a bielkov\u00edn po \u0161porte je d\u00f4le\u017eit\u00e9 pre na\u0161tartovanie regenera\u010dn\u00fdch procesov v organizme. S\u00fa d\u00f4le\u017eit\u00e9 hlavne pre r\u00fdchlu obnovu glykog\u00e9nov\u00fdch z\u00e1sob a opravu tr\u00e9ningom po\u0161koden\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\u017eanie alebo dosiahnutie optim\u00e1lnej hmotnosti<\/strong><\/h3>\n\n\n\n<p>Pomocou zni\u017eovania alebo zvy\u0161ovania energetick\u00e9ho pr\u00edjmu zo stravy sa \u0161portovec dostane do kalorick\u00e9ho deficitu alebo nadbytku. V\u010faka tomu m\u00f4\u017ee schudn\u00fa\u0165 alebo naopak, na hmotnosti pribra\u0165 pod\u013ea stanoven\u00e9ho cie\u013ea. Ak sa o chudnut\u00ed chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Jak a kdy spr\u00e1vn\u011b j\u00edst, abyste zhubli i bez diety? (opens in a new tab)\"><strong>Ako a kedy spr\u00e1vne jes\u0165, aby ste schudli aj bez di\u00e9ty?<\/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>Zn\u00ed\u017een\u00e9 riziko zranenia<\/strong><\/h3>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem energie, bielkov\u00edn, sacharidov, tukov, ale aj vitam\u00ednov a miner\u00e1lnych l\u00e1tok podporuje spr\u00e1vnu funkciu imunity a pohybov\u00e9ho \u00fastrojenstva (k\u013aby, kosti, svaly, \u0161\u013eachy). Riziko zranenia sa tie\u017e zni\u017euje pri optim\u00e1lnej hydrat\u00e1cii, ktor\u00e1 je podstatn\u00e1 napr\u00edklad pre spr\u00e1vnu funkciu k\u013abov.<\/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>Pri \u0161portovom v\u00fdkone telo siaha po r\u00fdchlo dostupn\u00fdch z\u00e1sob\u00e1ch energie (svalov\u00fd glykog\u00e9n), ktor\u00e9 ale nevydr\u017eia ve\u010dne a \u010dasto doch\u00e1dza k ich r\u00fdchlemu vy\u010derpaniu. V\u010faka pravideln\u00e9mu dop\u013a\u0148aniu energie vo forme komplexn\u00fdch sacharidov (pred z\u00e1\u0165a\u017eou a po nej) a jednoduch\u00fdch sacharidov (po\u010das z\u00e1\u0165a\u017ee) dok\u00e1\u017ee \u0161portovec poda\u0165 intenz\u00edvnej\u0161\u00ed a kvalitnej\u0161\u00ed v\u00fdkon. Ak v\u00e1s zauj\u00edma viac tipov na vhodn\u00fa desiatu po\u010das vytrvalostn\u00fdch aktiv\u00edt, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Co j\u00edst a p\u00edt pro dostatek energie p\u0159i turistice nebo na kole? (opens in a new tab)\"><strong>\u010co jes\u0165 a pi\u0165 pre dostatok energie pri turistike alebo cyklistike?<\/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. Zn\u00ed\u017eenie \u00fanavy<\/strong><\/h3>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem \u0161pecifick\u00fdch mikro\u017eiv\u00edn, ako s\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00edny skupiny B<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lipozomalny-vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00edn C<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lipozomalne-magnezium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hor\u010d\u00edk<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eelezo<\/a>, prispieva k zn\u00ed\u017eeniu miery \u00fanavy a vy\u010derpania. Tieto l\u00e1tky sa be\u017ene vyskytuj\u00fa v potravin\u00e1ch a doplnkoch stravy. Cel\u00e9 je to v\u0161ak trochu zlo\u017eitej\u0161ie a celkov\u00fa mozaiku dostatku energie po\u010das d\u0148a okrem stravy dotv\u00e1ra tie\u017e optim\u00e1lna <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regener\u00e1cia<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sp\u00e1nok<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pr\u00e1ca so stresom<\/a> a spr\u00e1vne zostaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"725\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1124x725.jpg\" alt=\"Ak\u00e9 suplementy by mali u\u017e\u00edva\u0165 be\u017eci a cyklisti?\" class=\"wp-image-289781\" style=\"width:843px;height:544px\" title=\"Ak\u00e9 suplementy by mali u\u017e\u00edva\u0165 be\u017eci a cyklisti?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_najlepsich_suplementov_pre_vytrvalcov\"><\/span>11 najlep\u0161\u00edch suplementov pre vytrvalcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niektor\u00e9 z t\u00fdchto doplnkov pom\u00e1haj\u00fa zlep\u0161i\u0165 \u0161portov\u00fd v\u00fdkon, in\u00e9 podporuj\u00fa regener\u00e1ciu, spr\u00e1vnu funkciu svalov alebo k\u013abov.<strong> \u010co stoj\u00ed za ich \u00fa\u010dinkom, ak\u00e9 maj\u00fa d\u00e1vkovanie a kedy je najlep\u0161ie ich u\u017e\u00edva\u0165?<\/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_komplexne_sacharidy_pre_maximum_energie_pocas_vykonu\"><\/span>1. Jednoduch\u00e9 a komplexn\u00e9 sacharidy pre maximum energie po\u010das v\u00fdkonu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e svaly miluj\u00fa sacharidy. Ke\u010f sa rozhoduj\u00fa, \u010di vyu\u017ei\u0165 ako palivo sacharidy, tuky \u010di bielkoviny, najrad\u0161ej siahnu pr\u00e1ve po sacharidoch. Je to dan\u00e9 aj t\u00fdm, \u017ee sa \u013eahko tr\u00e1via a m\u00f4\u017eu by\u0165 r\u00fdchlo vyu\u017eit\u00e9 pre energetick\u00e9 krytie pohybu. <strong>V tele sa metabolizuj\u00fa na gluk\u00f3zu, ktor\u00e1 sa n\u00e1sledne vyu\u017e\u00edva na mozgov\u00fa \u010di svalov\u00fa pr\u00e1cu alebo sa ulo\u017e\u00ed do svalov \u010di pe\u010dene vo forme z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu.&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\u00e1ve glykog\u00e9nov\u00e9 z\u00e1soby s\u00fa pre v\u00fdkon vytrvalostn\u00e9ho \u0161portovca z\u00e1sadn\u00e9.<\/strong> Ke\u010f d\u00f4jdu, typicky nast\u00e1va \u00fanava a v\u00fdkon sa cite\u013ene zhor\u0161\u00ed. Priemern\u00e9 telo \u0161portovca je schopn\u00e9 ulo\u017ei\u0165 asi 600 g glykog\u00e9nu. Z toho pribli\u017ene <strong>80 \u2013 100 g predstavuje pe\u010de\u0148ov\u00fd glykog\u00e9n a 300 \u2013 500 g pripad\u00e1 na svalov\u00fd glykog\u00e9n<\/strong>, ktor\u00fd sl\u00fa\u017ei pr\u00e1ve ako zdroj energie na pohyb. Z\u00e1soba sacharidov je takto obmedzen\u00e1 a pomerne r\u00fdchlo vy\u010derpate\u013en\u00e1. Preto je d\u00f4le\u017eit\u00e9 sacharidy dop\u013a\u0148a\u0165 po\u010das d\u0148a a niekedy aj v priebehu \u0161portov\u00e9ho v\u00fdkonu.<\/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.sk\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-750x1124.jpg\" alt=\"Vytrvalci a pr\u00edjem sacharidov\" class=\"wp-image-289792\" title=\"Vytrvalci a pr\u00edjem sacharidov\" 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 \u0161portovci tak m\u00f4\u017eu v\u010faka strave a suplementom maximalizova\u0165 mno\u017estvo ulo\u017een\u00e9ho svalov\u00e9ho glykog\u00e9nu. Najefekt\u00edvnej\u0161\u00edm sp\u00f4sobom, ako to dosiahnu\u0165, je <strong>zv\u00fd\u0161i\u0165 pr\u00edjem sacharidov<\/strong> (v praxi na 60 a viac % z celkov\u00e9ho denn\u00e9ho pr\u00edjmu), <strong>ma\u0165 dobre nastaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n a dostato\u010dne odpo\u010d\u00edva\u0165<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 pr\u00edjmom sacharidov v priebehu d\u0148a a po\u010das tr\u00e9ningu pom\u00f4\u017eu tie\u017e doplnky stravy. Zjes\u0165 v\u0161ak pri vzorovom energetickom pr\u00edjme 3 000 kcal pribli\u017ene 450 g sacharidov ka\u017ed\u00fd de\u0148 prostredn\u00edctvom pevnej stravy nemus\u00ed by\u0165 v\u00f4bec jednoduch\u00e9. Obzvl\u00e1\u0161\u0165 v pr\u00edpade pravidelnej nieko\u013ekohodinovej \u0161portovej aktivity. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie sacharidov<\/h3>\n\n\n\n<p>Be\u017ecom, cyklistom a \u010fal\u0161\u00edm vytrvalostn\u00fdm \u0161portovcom sa v\u0161eobecne <strong>odpor\u00fa\u010da denne prij\u00edma\u0165 5 \u2013 12 g sacharidov na 1 kg telesnej hmotnosti<\/strong>. Ka\u017edodenn\u00e9 mno\u017estvo sa odv\u00edja hlavne od celkov\u00e9ho tr\u00e9ningov\u00e9ho objemu na \u010dele s intenzitou a d\u013a\u017ekou trvania pohybovej aktivity. \u010c\u00edm dlh\u0161ie v\u00fdkon trv\u00e1, t\u00fdm sa zvy\u0161uj\u00fa n\u00e1roky organizmu na pr\u00edjem sacharidov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das v\u00fdkonu sa \u0161tandardne odpor\u00fa\u010da prij\u00edma\u0165 <strong>30 \u2013 60 g <\/strong>jednoduch\u00fdch sacharidov ka\u017ed\u00fa hodinu. V pr\u00edpade aktiv\u00edt (pretekov) trvaj\u00facich dlh\u0161ie ne\u017e 2,5 hodiny sa tento pr\u00edjem m\u00f4\u017ee zv\u00fd\u0161i\u0165 <strong>a\u017e na 90 g<\/strong>, v pr\u00edpade kombin\u00e1cie gluk\u00f3zy a frukt\u00f3zy v pomere 2:1. Ide toti\u017e o maxim\u00e1lne vyu\u017eite\u013en\u00fa kapacitu n\u00e1\u0161ho tr\u00e1viaceho syst\u00e9mu. <strong>V\u017edy v\u0161ak z\u00e1le\u017e\u00ed na individu\u00e1lnych zvyklostiach a tolerancii \u0161portovca.<\/strong> U niektor\u00fdch jedincov m\u00f4\u017ee toti\u017e vy\u0161\u0161\u00ed pr\u00edjem sacharidov po\u010das v\u00fdkonu sp\u00f4sobi\u0165 tr\u00e1viace \u0165a\u017ekosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kedy a ako u\u017e\u00edva\u0165 sacharidy?<\/h3>\n\n\n\n<p>Popri jed\u00e1lni\u010dku je mo\u017en\u00e9 u\u017e\u00edva\u0165 sacharidy aj <strong>kedyko\u013evek po\u010das d\u0148a<\/strong>. Komplexn\u00e9 sacharidy vo forme suplementov \u0161portovci typicky u\u017e\u00edvaj\u00fa s vhodn\u00fdm na\u010dasovan\u00edm <strong>pred tr\u00e9ningom a po \u0148om<\/strong>. V porovnan\u00ed s r\u00fdchlymi sacharidmi s\u00fa pomal\u0161ie str\u00e1vite\u013en\u00e9, a tak efekt\u00edvnej\u0161ie podporia stabiln\u00fd pr\u00edsun energie. \u010casto s\u00fa s\u00fa\u010das\u0165ou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gainerov<\/a>, napr\u00edklad v podobe Palatinosy\u2122 (izomaltul\u00f3zy). Gainery typicky obsahuj\u00fa zmes pomal\u00fdch a r\u00fdchlych sacharidov, bielkov\u00edn a \u010dasto aj vitam\u00ednov a miner\u00e1lnych l\u00e1tok. Tak\u00fd gainer potom m\u00f4\u017ee by\u0165 vhodn\u00fdm prostriedkom na doplnenie energie a esenci\u00e1lnych \u017eiv\u00edn kedyko\u013evek po\u010das d\u0148a. Obzvl\u00e1\u0161\u0165, ke\u010f m\u00e1 \u0161portovec probl\u00e9m pokry\u0165 energetick\u00fd pr\u00edjem prostredn\u00edctvom pevnej stravy. Tekut\u00e1 v\u00fd\u017eiva je toti\u017e \u010faleko \u013eah\u0161ie a r\u00fdchlej\u0161ie str\u00e1vite\u013en\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u010das v\u00fdkonu s\u00fa potom ide\u00e1lne r\u00fdchle sacharidy<\/strong> v podobe dobre vstrebate\u013en\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">energetick\u00fdch g\u00e9lov<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dextr\u00f3zy<\/a> (hroznov\u00fd cukor) \u010di \u013eahko str\u00e1vite\u013en\u00e9ho patentovan\u00e9ho sacharidu z kukurice<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> Vitargo\u00ae<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maltodextr\u00ednu<\/a> rozmie\u0161an\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_Kvalitny_protein_pre_podporu_regeneracie\"><\/span>2. Kvalitn\u00fd prote\u00edn pre podporu regener\u00e1cie <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u013eudskom tele neust\u00e1le prebieha tvorba a rozklad svalov\u00fdch bielkov\u00edn. Nielen po silovom tr\u00e9ningu, ale aj po vytrvalostnej aktivite je potrebn\u00e9 opravi\u0165 tr\u00e9ningom po\u0161koden\u00e9 svaly. Zvy\u0161uje sa preto tvorba nov\u00fdch bielkov\u00edn asi o 10 \u2013 80 % a\u017e na \u010fal\u0161\u00edch 24 hod\u00edn. Pri nieko\u013ekohodinovom v\u00fdkone navy\u0161e m\u00f4\u017ee d\u00f4js\u0165 k tomu, \u017ee vy\u010derpan\u00fd organizmus za\u010dne vyu\u017e\u00edva\u0165 bielkoviny aj ako zdroj energie. <strong>Kvalitn\u00fd prote\u00edn je teda r\u00fdchlym a efekt\u00edvnym rie\u0161en\u00edm, ako podpori\u0165 regener\u00e1ciu a docieli\u0165 optim\u00e1lne mno\u017estvo bielkov\u00edn v strave.<\/strong><\/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 neprekonan\u00fdm \u0161tandardom \u0161portovej v\u00fd\u017eivy je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"syrov\u00e1tkov\u00fd protein (opens in a new tab)\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, ktor\u00fd obsahuje v\u0161etky potrebn\u00e9 aminokyseliny v dostato\u010dnom mno\u017estve. V pr\u00edpade, \u017ee \u0161portovci preferuj\u00fa sk\u00f4r rastlinn\u00e9 zdroje bielkov\u00edn, m\u00f4\u017eu vyu\u017ei\u0165 kvalitn\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">viaczlo\u017ekov\u00fd rastlinn\u00fd prote\u00edn<\/a>, ktor\u00fd obsahuje zmes <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrachov\u00e9ho<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-konopny-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">konopn\u00e9ho<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ry\u017eov\u00e9ho<\/a> prote\u00ednu na dosiahnutie \u010do najlep\u0161ieho aminokyselinov\u00e9ho spektra. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie prote\u00ednu<\/h3>\n\n\n\n<p>Vytrvalcom sa odpor\u00fa\u010da prij\u00edma\u0165 celkovo <strong>1,2 \u2013 1,4 g bielkov\u00edn <\/strong>na kilogram telesnej hmotnosti (kg\/TH) za de\u0148. V pr\u00edpade, \u017ee sa usiluj\u00fa o rast svalovej hmoty, m\u00f4\u017eu tento pr\u00edjem zv\u00fd\u0161i\u0165 <strong>a\u017e na 2 g na kg\/TH<\/strong>. \u010cas\u0165 z t\u00fdchto potrieb je mo\u017en\u00e9 pokry\u0165 kvalitn\u00fdm prote\u00ednom. <strong>Typicky ide pribli\u017ene o 2 denn\u00e9 d\u00e1vky prote\u00ednu<\/strong>, pri\u010dom jedna zodpoved\u00e1 pribli\u017ene <strong>20 \u2013 40 g pr\u00e1\u0161ku<\/strong>. Skvel\u00fdmi pomocn\u00edkmi v pr\u00edjme bielkov\u00edn s\u00fa taktie\u017e<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> prote\u00ednov\u00e9 ty\u010dinky<\/a>, ktor\u00e9 obsahuj\u00fa a\u017e 23 g bielkov\u00edn v jednej porcii. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kedy a ako u\u017e\u00edva\u0165 prote\u00edn?<\/h3>\n\n\n\n<p>Prote\u00edn je najr\u00fdchlej\u0161ie str\u00e1vite\u013en\u00fd po zmie\u0161an\u00ed s vodou alebo n\u00edzkotu\u010dn\u00fdm mliekom. Je to vhodn\u00e9 najm\u00e4 vtedy, ke\u010f \u0161portovec potrebuje bielkoviny r\u00fdchlo vyu\u017ei\u0165. Tak\u00e1 situ\u00e1cia nast\u00e1va hlavne <strong>pred tr\u00e9ningom<\/strong> v pr\u00edpade dlh\u0161ieho \u010dasov\u00e9ho okna od posledn\u00e9ho jedla alebo <strong>po tr\u00e9ningu<\/strong>, po ktorom je potrebn\u00e9 r\u00fdchlo na\u0161tartova\u0165 regener\u00e1ciu tr\u00e9ningom po\u0161koden\u00fdch svalov. V priebehu d\u0148a je mo\u017en\u00e9 vyu\u017ei\u0165 prote\u00ednov\u00fd pr\u00e1\u0161ok na obohatenie jedla o kvalitn\u00e9 bielkoviny <strong>primie\u0161an\u00edm do ka\u0161e, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahodne-a-nadychane-lievance-na-3-sposoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"l\u00edvanc\u016f (opens in a new tab)\">lievancov<\/a> alebo smoothie n\u00e1pojov<\/strong>. Po\u010das d\u0148a sa v\u0161eobecne odpor\u00fa\u010da <strong>po 3 \u2013 5 hodin\u00e1ch konzumova\u0165 0,3 g bielkov\u00edn na kg telesnej hmotnosti<\/strong>. Aj s t\u00fdmto m\u00f4\u017ee pom\u00f4c\u0165 vyu\u017eitie prote\u00ednu kedyko\u013evek v priebehu d\u0148a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rovnak\u00e1 d\u00e1vka by mala vytrvalcovi v\u0161eobecne sta\u010di\u0165 pred tr\u00e9ningom aj po \u0148om.<\/strong> V pr\u00edpade dlhotrvaj\u00facich, vysokointenz\u00edvnych tr\u00e9ningov je potrebn\u00e9 doplni\u0165 bielkoviny taktie\u017e <strong>v priebehu \u0161portovej aktivity<\/strong>, a to v mno\u017estve <strong>0,25 g na kg\/TH ka\u017ed\u00fa hodinu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1124x750.jpeg\" alt=\"Ktor\u00e9 prote\u00edny sa odpor\u00fa\u010daj\u00fa jes\u0165 po\u010das vytrvalostn\u00e9ho \u0161portu?\" class=\"wp-image-289997\" style=\"width:843px;height:563px\" title=\"Ktor\u00e9 prote\u00edny sa odpor\u00fa\u010daj\u00fa jes\u0165 po\u010das vytrvalostn\u00e9ho \u0161portu?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Elektrolyty_pre_optimalnu_hydrataciu\"><\/span>3. Elektrolyty pre optim\u00e1lnu hydrat\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri nedostato\u010dnom pr\u00edjme tekut\u00edn, poten\u00ed (vysok\u00e9 straty vody) alebo kombin\u00e1ciou obidvoch faktorov m\u00f4\u017ee u \u0161portovcov d\u00f4js\u0165 <strong>k dehydrat\u00e1cii<\/strong>. T\u00e1 sa be\u017ene meria pod\u013ea straty telesnej hmotnosti. <strong>U\u017e 2 % zn\u00ed\u017eenie telesnej hmotnosti m\u00f4\u017ee pre \u0161portovca znamena\u0165 zhor\u0161enie \u0161portov\u00e9ho v\u00fdkonu.<\/strong> Je to sp\u00f4soben\u00e9 napr\u00edklad t\u00fdm, \u017ee sa pre minimalizovanie \u010fal\u0161\u00edch str\u00e1t vody obmedz\u00ed potenie a organizmus sa nedok\u00e1\u017ee efekt\u00edvne ochladzova\u0165. \u010ealej doch\u00e1dza k obmedzeniu transportu kysl\u00edka k pracuj\u00facim svalom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160portovci str\u00e1caj\u00fa pri poten\u00ed nielen telesn\u00fa vodu, ale aj \u0161pecifick\u00e9 miner\u00e1lne l\u00e1tky.<\/strong> Naz\u00fdvaj\u00fa sa elektrolyty a patria medzi ne chloridy, sod\u00edk, hor\u010d\u00edk, drasl\u00edk a v\u00e1pnik. Tie s\u00fa d\u00f4le\u017eit\u00e9 <strong>pre<\/strong> <strong>spr\u00e1vnu funkciu srdca, mozgu, svalov a pom\u00e1haj\u00fa zni\u017eova\u0165 poci\u0165ovan\u00fa \u00fanavu<\/strong>. Maj\u00fa v\u00fdznam aj pri hospod\u00e1ren\u00ed organizmu s vodou a <strong>ich<\/strong> <strong>nedostatok m\u00f4\u017ee \u0161portovec poci\u0165ova\u0165 vo forme zv\u00fd\u0161enej \u00fanavy, svalov\u00fdch k\u0155\u010dov alebo nevo\u013enosti<\/strong>. U v\u00fdkonnostn\u00fdch \u0161portovcov je be\u017en\u00e9, \u017ee za jeden de\u0148 stratia pokojne 4 \u2013 10 litrov vody a 3500 \u2013 7000 mg sod\u00edka. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00fdchto d\u00f4vodov je pre \u0161portovcov, ktor\u00ed sa vydaj\u00fa na nieko\u013ekohodinov\u00fd beh alebo jazdu na bicykli, podstatn\u00e9, aby si po\u010das v\u00fdkonu dop\u013a\u0148ali nielen vodu, ale aj elektrolyty. <strong>Z\u00e1rove\u0148 by si mali sledova\u0165 pocit sm\u00e4du a farbu mo\u010du. <\/strong>Ke\u010f m\u00e1 jeho farba tmav\u0161ie odtiene \u017eltej a\u017e hnedej, pravdepodobne sa \u0161portovec stret\u00e1va s dehydrat\u00e1ciou a naopak, pr\u00edli\u0161 svetl\u00e1 farba mo\u010du znamen\u00e1 hyperhydrat\u00e1ciu (zavodnenie).<\/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.sk\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-749x1124.jpg\" alt=\"Ko\u013eko tekut\u00edn sa odpor\u00fa\u010da pi\u0165 po\u010das \u0161portovej aktivity?\" class=\"wp-image-289820\" title=\"Ko\u013eko tekut\u00edn sa odpor\u00fa\u010da pi\u0165 po\u010das \u0161portovej aktivity?\" 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\">Odpor\u00fa\u010dan\u00fd pr\u00edjem tekut\u00edn a elektrolytov<\/h3>\n\n\n\n<p>Pr\u00edjem tekut\u00edn sa v\u017edy odv\u00edja od okolitej teploty, d\u013a\u017eky a intenzity z\u00e1\u0165a\u017ee a od hmotnosti \u0161portovca.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160tandardne sa odpor\u00fa\u010da vypi\u0165:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml tekut\u00edn 2 hodiny pred v\u00fdkonom<\/li>\n\n\n\n<li>125 \u2013 250 ml bezprostredne pred cvi\u010den\u00edm<\/li>\n\n\n\n<li>125 \u2013 250 ml ka\u017ed\u00fdch 10 \u2013 20 min\u00fat po\u010das tr\u00e9ningu<\/li>\n\n\n\n<li>po tr\u00e9ningu sa odpor\u00fa\u010da vypi\u0165 150 % straty tekut\u00edn (napr. ke\u010f po tr\u00e9ningu v\u00e1\u017eite o 1 kg menej, mali by ste postupne doplni\u0165 1,5 l tekut\u00edn)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u00fdkonoch trvaj\u00facich dlh\u0161ie ne\u017e 2 hodiny alebo pri vy\u0161\u0161ej miere potenia (hor\u00face prostredie) je tie\u017e vhodn\u00e9 dop\u013a\u0148a\u0165 elektrolyty. Poten\u00edm telo str\u00e1ca predov\u0161etk\u00fdm sod\u00edk. Ten sa odpor\u00fa\u010da dop\u013a\u0148a\u0165 v mno\u017estve<strong> 300 \u2013 600 mg za hodinu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kedy a ako u\u017e\u00edva\u0165 elektrolyty?<\/h3>\n\n\n\n<p><strong><a aria-label=\"Iontov\u00e9 n\u00e1poje (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/iontove-napoje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Iontov\u00e9 n\u00e1poje<\/a><\/strong> s\u00fa ide\u00e1lnou vo\u013ebou pre s\u00fa\u010dasn\u00e9 doplnenie miner\u00e1lnych l\u00e1tok aj tekut\u00edn. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Koncentr\u00e1t<\/a> n\u00e1poja sta\u010d\u00ed zmie\u0161a\u0165 s vodou a pop\u00edja\u0165 v priebehu \u0161portov\u00e9ho v\u00fdkonu. Vo v\u00e4\u010d\u0161ine pr\u00edpadov tieto n\u00e1poje obsahuj\u00fa tie\u017e r\u00fdchle sacharidy, ktor\u00e9 zabezpe\u010dia doplnenie energie. Na nieko\u013ekohodinov\u00fdch t\u00farach alebo na n\u00e1ro\u010dnom cyklistickom v\u00fdlete sa m\u00f4\u017eu hodi\u0165 aj elektrolytov\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablety,<\/a> ktor\u00e9 sa jednoducho zap\u00edjaj\u00fa vodou. V\u017edy by si v\u0161ak mal \u010dlovek str\u00e1\u017ei\u0165 zlo\u017eenie n\u00e1poja a pr\u00edpadne ho doplni\u0165 o \u010fal\u0161ie l\u00e1tky na docielenie ide\u00e1lneho ion\u0165\u00e1ka vzh\u013eadom na charakter tr\u00e9ningu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kofein_pre_lepsi_vykon\"><\/span>4. Kofe\u00edn pre lep\u0161\u00ed v\u00fdkon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kofein (opens in a new tab)\">Kofe\u00edn <\/a>patr\u00ed medzi najzn\u00e1mej\u0161ie povzbudzuj\u00face l\u00e1tky.<\/strong> \u0160portovci ho naj\u010dastej\u0161ie vyu\u017e\u00edvaj\u00fa vo forme n\u00e1poja pred v\u00fdkonom alebo v jeho priebehu. Nielen\u017ee pred tr\u00e9ningom dok\u00e1\u017ee poriadne povzbudi\u0165, ale aj celkovo <strong>zlep\u0161i\u0165 v\u00fdkon<\/strong>. Je to sp\u00f4soben\u00e9 hlavne t\u00fdm, \u017ee <strong>zni\u017euje mieru poci\u0165ovanej \u00fanavy a bolesti<\/strong>. Dok\u00e1\u017ee toti\u017e blokova\u0165 aktivitu adenoz\u00ednu, ktor\u00fd utlmuje nervov\u00fa s\u00fastavu, \u010do v kone\u010dnom d\u00f4sledku poci\u0165ujeme ako \u00fanavu. Kofe\u00edn z\u00e1rove\u0148 podporuje vylu\u010dovanie endorf\u00ednov, ktor\u00e9 zni\u017euj\u00fa vn\u00edmanie bolesti. Po\u010das tr\u00e9ningu tie\u017e podporuje rozklad tukov na energiu. V\u010faka tomu m\u00f4\u017ee doch\u00e1dza\u0165 k \u0161etreniu z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu, ktor\u00e9ho pokles je sp\u00e1jan\u00fd s hor\u0161\u00edm v\u00fdkonom. To v\u0161etko s\u00fa d\u00f4vody, pre\u010do by vytrvalostn\u00ed \u0161portovci mali v rozumnej miere zv\u00e1\u017ei\u0165 zaradenie kofe\u00ednu do suplementa\u010dn\u00e9ho pl\u00e1nu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00fd pr\u00edjem kofe\u00ednu<\/h3>\n\n\n\n<p>Za \u00fa\u010dinn\u00fa sa pod\u013ea mnoh\u00fdch v\u00fdskumov pova\u017euje d\u00e1vka <strong>3 \u2013 6 mg kofe\u00ednu na kilogram telesnej hmotnosti <\/strong>v \u010dase 30 \u2013 90 min\u00fat pred tr\u00e9ningom. Rovnak\u00e9 mno\u017estvo je pod\u013ea potreby mo\u017en\u00e9 doplni\u0165 aj po\u010das \u0161portovej aktivity. Po tr\u00e9ningu m\u00f4\u017ee \u010falej d\u00e1vka kofe\u00ednu (3 mg kg\/TH) v kombin\u00e1cii so zdrojom sacharidov efekt\u00edvne podpori\u0165 doplnenie glykog\u00e9nu. V\u017edy je v\u0161ak potrebn\u00e9&nbsp; str\u00e1\u017ei\u0165 si celodenn\u00fd pr\u00edjem kofe\u00ednu, aby nedo\u0161lo k prekro\u010deniu mno\u017estva 400 mg. T\u00e1to d\u00e1vka, u\u017e\u00edvan\u00e1 dlhodobo, je pod\u013ea Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) u zdrav\u00e9ho 70 kg dospel\u00e9ho \u010dloveka \u00faplne v poriadku. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kedy a ako u\u017e\u00edva\u0165 kofe\u00edn?<\/h3>\n\n\n\n<p><strong>V d\u00e1vke 3 \u2013 6 mg\/kg\/TH pred tr\u00e9ningom, po\u010das alebo po tr\u00e9ningu.<\/strong> Doplnky stravy s obsahom kofe\u00ednu s\u00fa v tabletov\u00fdch form\u00e1ch, energy shotoch alebo v RTD n\u00e1pojoch so s\u00fa\u010dasn\u00fdm obsahom BCAA, vitam\u00ednov a miner\u00e1lnych l\u00e1tok. Ak sa chcete dozvedie\u0165 viac o \u00fa\u010dinkoch kofe\u00ednu na \u0161portov\u00fd v\u00fdkon, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kofein-a-ako-nim-zefektivnite-svoj-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofe\u00edn a ako n\u00edm zefekt\u00edvnite svoj tr\u00e9ning<\/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=\"5_Komplexna_klbova_vyziva_ako_podpora_spravnej_funkcie_pohyboveho_aparatu\"><\/span>5. Komplexn\u00e1 k\u013abov\u00e1 v\u00fd\u017eiva ako podpora spr\u00e1vnej funkcie pohybov\u00e9ho apar\u00e1tu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dlhotrvaj\u00faci beh alebo jazda na bicykli s\u00fa n\u00e1ro\u010dn\u00e9 nielen pre svaly, ale aj k\u013aby, v\u00e4zy a \u010fal\u0161ie zlo\u017eky pohybov\u00e9ho apar\u00e1tu. Najm\u00e4 u be\u017ecov s\u00fa navy\u0161e ohrozen\u00e9 k\u013abov\u00e9 chrupavky, ktor\u00e9 sa m\u00f4\u017eu vplyvom z\u00e1\u0165a\u017ee po\u0161kodzova\u0165. To m\u00f4\u017ee ma\u0165 za n\u00e1sledok nepr\u00edjemn\u00fa boles\u0165 a probl\u00e9my s pohybom. Chrupavky sa skladaj\u00fa z nieko\u013ek\u00fdch zlo\u017eiek, medzi ktor\u00e9 patr\u00ed chondroit\u00edn sulf\u00e1t, glukosam\u00edn sulf\u00e1t a dva typy kolag\u00e9nu. <strong>Tie s\u00fa d\u00f4le\u017eit\u00e9 pre ich spr\u00e1vnu funkciu a k\u013abov\u00fa pohyblivos\u0165. <\/strong>Kolag\u00e9n je podstatn\u00fd hlavne pre odolnos\u0165 a pevnos\u0165 chrupavky. Chondroit\u00edn a glukosam\u00edn sa potom staraj\u00fa o spr\u00e1vnu v\u00fd\u017eivu a podporu tvorby kolag\u00e9nu. V\u010faka suplement\u00e1cii m\u00f4\u017eeme efekt\u00edvne zv\u00fd\u0161i\u0165 mno\u017estvo t\u00fdchto l\u00e1tok v organizme, a tak posilni\u0165 prirodzen\u00fa regenera\u010dn\u00fa schopnos\u0165 chrupavky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pod\u013ea mnoh\u00fdch v\u00fdskumov m\u00f4\u017ee pr\u00edjem glukosam\u00ednu a chondroit\u00ednu z doplnkov stravy vies\u0165 k zn\u00ed\u017eeniu bolesti a zlep\u0161eniu pohyblivosti po\u0161koden\u00fdch k\u013abov.<\/strong> S\u00fa\u010das\u0165ou komplexnej k\u013abovej v\u00fd\u017eivy je \u010dasto MSM (metylsulfonylmet\u00e1n), ktor\u00fd m\u00e1 navy\u0161e protiz\u00e1palov\u00e9 \u00fa\u010dinky. \u00da\u010dinky t\u00fdchto l\u00e1tok sa navz\u00e1jom dop\u013a\u0148aj\u00fa, a preto by nemali ch\u00fdba\u0165 v \u017eiadnej kvalitnej k\u013abovej v\u00fd\u017eive. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00fd pr\u00edjem l\u00e1tok pre k\u013abov\u00fa v\u00fd\u017eivu<\/h3>\n\n\n\n<p>Na dosiahnutie \u00fa\u010dinkov sa pod\u013ea uskuto\u010dnen\u00fdch v\u00fdskumov odpor\u00fa\u010da denne prij\u00edma\u0165:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>900 \u2013 1500 mg glukosam\u00ednu,&nbsp;<\/li>\n\n\n\n<li>500 \u2013 3000 mg MSM,<\/li>\n\n\n\n<li>a 1000 \u2013 1200 mg chondroit\u00ednu. <span class=\"tadv-color\" style=\"color: #ff6600\">[25\u201327]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kedy a ako u\u017e\u00edva\u0165 k\u013abov\u00fa v\u00fd\u017eivu?<\/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.sk\/23-klbova-vyziva\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Doplnky stravy s k\u013abovou v\u00fd\u017eivou<\/a> sa v priebehu d\u0148a u\u017e\u00edvaj\u00fa naj\u010dastej\u0161ie v nadv\u00e4znosti na jedlo. N\u00e1jdeme ich napr\u00edklad vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/klbova-vyziva-arthro-plus-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kaps\u00fal<\/a> alebo v dobre rozpustnej <a aria-label=\"instantn\u00ed sm\u011bsi pro p\u0159\u00edpravu n\u00e1poje. (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/klbova-vyziva-articular-drink-390-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">instantnej zmesi na pr\u00edpravu n\u00e1poja<\/a>. \u00da\u010dinn\u00e9 l\u00e1tky m\u00f4\u017eeme u\u017e\u00edva\u0165 zvl\u00e1\u0161\u0165, a tak zv\u00fd\u0161i\u0165 pr\u00edjem samotn\u00e9ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/msm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MSM<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/glukozaminsulfat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> glukosam\u00ednu<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-1124x749.jpg\" alt=\"Ako vybra\u0165 k\u013abov\u00fa v\u00fd\u017eivu pre be\u017ecov a \u010fal\u0161\u00edch \u0161portovcov?\" class=\"wp-image-289838\" style=\"width:843px;height:562px\" title=\"Ako vybra\u0165 k\u013abov\u00fa v\u00fd\u017eivu pre be\u017ecov a \u010fal\u0161\u00edch \u0161portovcov?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vitaminy_a_mineralne_latky_na_udrzanie_imunitnych_funkcii_a_podporu_celkoveho_zdravia\"><\/span>6. Vitam\u00edny a miner\u00e1lne l\u00e1tky na udr\u017eanie imunitn\u00fdch funkci\u00ed a podporu celkov\u00e9ho zdravia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dostato\u010dn\u00fd pr\u00edjem vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/strong> je pre organizmus a v\u00fdkon \u0161portovca ve\u013emi d\u00f4le\u017eit\u00fd. Jeho telo m\u00e1 toti\u017e pre vysok\u00fa z\u00e1\u0165a\u017e a potrebu regener\u00e1cie o nie\u010do vy\u0161\u0161iu potrebu t\u00fdchto l\u00e1tok ne\u017e neakt\u00edvni jedinci. Ich dostato\u010dn\u00fd pr\u00edjem je na jednej strane nevyhnutn\u00fd pre zachovanie celkov\u00e9ho zdravia. Na druhej strane sa podie\u013eaj\u00fa aj na funkci\u00e1ch, ktor\u00e9 s\u00fa pre \u0161portovca z\u00e1sadn\u00e9. <strong>Vitam\u00edn D, C a zinok<\/strong> <strong>podporuj\u00fa imunitn\u00fd syst\u00e9m, vitam\u00edny skupiny B s\u00fa rovnako ako hor\u010d\u00edk nevyhnutn\u00e9 pre tvorbu energie a v\u00e1pnik zase prispieva k zdraviu kost\u00ed. <\/strong>Niektor\u00e9 z nich, ako napr\u00edklad vitam\u00edn E a sel\u00e9n, maj\u00fa navy\u0161e antioxida\u010dn\u00e9 \u00fa\u010dinky. V\u010faka tomu tak pom\u00e1haj\u00fa bojova\u0165 s oxida\u010dn\u00fdm stresom, ktor\u00fd m\u00f4\u017ee vznikn\u00fa\u0165 vplyvom \u0161portovej z\u00e1\u0165a\u017ee. V niektor\u00fdch pr\u00edpadoch je \u0165a\u017ek\u00e9 pokry\u0165 vysok\u00e9 n\u00e1roky organizmu len prostredn\u00edctvom stravy. Z toho d\u00f4vodu sa \u0161portovcom \u010dasto odpor\u00fa\u010da suplement\u00e1cia t\u00fdchto z\u00e1kladn\u00fdch mikro\u017eiv\u00edn pomocou doplnkov.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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\">Odpor\u00fa\u010dan\u00e9 denn\u00e9 d\u00e1vky vybran\u00fdch vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/h3>\n\n\n\n<p>Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) odpor\u00fa\u010da tieto mno\u017estv\u00e1 <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitam\u00edn D: 15 \u03bcg<\/li>\n\n\n\n<li>Vitam\u00edn C: 95 mg<\/li>\n\n\n\n<li>Vitam\u00edn E: 11 mg<\/li>\n\n\n\n<li>V\u00e1pnik: 1000 mg<\/li>\n\n\n\n<li>B1: 1,1 mg<\/li>\n\n\n\n<li>B3: 14 mg<\/li>\n\n\n\n<li>B6: 1,3 mg<\/li>\n\n\n\n<li>B12: 2,4 \u03bcg<\/li>\n\n\n\n<li>Hor\u010d\u00edk: 300 mg<\/li>\n\n\n\n<li>Sel\u00e9n: 70 \u03bcg<\/li>\n\n\n\n<li>Zinok: 7,5 \u2013 12,7 mg pre \u017eeny, 9,4 \u2013 16,3 mg pre mu\u017eov<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako a kedy u\u017e\u00edva\u0165 vitam\u00edny a miner\u00e1lne l\u00e1tky?<\/h3>\n\n\n\n<p>To z\u00e1le\u017e\u00ed od konkr\u00e9tneho produktu. Naj\u010dastej\u0161ie sa odpor\u00fa\u010da prij\u00edma\u0165 tieto l\u00e1tky s jedlom. M\u00f4\u017eeme ich n\u00e1js\u0165 ako s\u00fa\u010das\u0165 multivitam\u00ednov\u00fdch pr\u00edpravkov alebo ich <a aria-label=\"u\u017e\u00edvat zvl\u00e1\u0161\u0165 (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017e\u00edva\u0165 zvl\u00e1\u0161\u0165<\/a> vo forme tabliet \u010di kaps\u00fal s hor\u010d\u00edkom, so zinkom, sel\u00e9nom, s vitam\u00ednom D, C a vitam\u00ednmi skupiny B. Ke\u010f vezmeme do \u00favahy praktickos\u0165, tak sa ako najlep\u0161ie rie\u0161enie jav\u00ed u\u017e\u00edvanie <a aria-label=\"dob\u0159e vst\u0159ebateln\u00e9ho komplexn\u00edho multivitam\u00ednu (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dobre vstrebate\u013en\u00e9ho komplexn\u00e9ho multivitam\u00ednu<\/a>, ktor\u00fd poskytuje v\u00e4\u010d\u0161inu l\u00e1tok v 1 \u2013 2 kapsul\u00e1ch, a nemus\u00edte tak zbyto\u010dne u\u017e\u00edva\u0165 nieko\u013eko tabliet \u010di kaps\u00fal naraz. Obzvl\u00e1\u0161\u0165 potom venujte pozornos\u0165 zlo\u017eeniu konkr\u00e9tneho produktu a komplexn\u00fd multivitam\u00edn pr\u00edpadne dopl\u0148te o ch\u00fdbaj\u00face mikro\u017eiviny.<\/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\u00e1lne l\u00e1tky sa v doplnkoch stravy \u010dasto vyskytuj\u00fa v unik\u00e1tnej a dobre vstrebate\u013enej lipozom\u00e1lnej forme. Ak sa o tejto forme a jej v\u00fdhod\u00e1ch chcete do\u010d\u00edta\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/lipozomalne-vitaminy-a-mineraly-prehnany-hype-alebo-prevratny-objav\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lipozom\u00e1lne vitam\u00edny a miner\u00e1ly &#8211; prehnan\u00fd hype alebo prevratn\u00fd objav?<\/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_pre_lepsiu_regeneraciu\"><\/span>7. Omega-3 mastn\u00e9 kyseliny pre lep\u0161iu regener\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi najzn\u00e1mej\u0161ie <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a> patr\u00ed <strong>EPA <\/strong>(kyselina eikosapenta\u00e9nov\u00e1) a <strong>DHA <\/strong>(kyselina dokosahexa\u00e9nov\u00e1). Tieto zdrav\u00e9 tuky sa naj\u010dastej\u0161ie sp\u00e1jaj\u00fa s pozit\u00edvnymi \u00fa\u010dinkami na <strong>imunitn\u00fd syst\u00e9m a srdcov\u00fa \u010di mozgov\u00fa funkciu<\/strong>. D\u00f4le\u017eit\u00fa \u00falohu zohr\u00e1vaj\u00fa taktie\u017e vo svete \u0161portu. Nielen v priebehu \u0161portovej aktivity dok\u00e1\u017eu v\u010faka vplyvu na oxid dusnat\u00fd podpori\u0165 prenos kysl\u00edka k pracuj\u00facim svalom. Tie potom pracuj\u00fa efekt\u00edvnej\u0161ie, a to sa m\u00f4\u017ee prejavi\u0165 na <strong>celkovo lep\u0161om \u0161portovom v\u00fdkone a prekrven\u00ed organizmu<\/strong>. \u00da\u010dinky omega-3 mastn\u00fdch kysel\u00edn m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 aj po v\u00fdkone. Maj\u00fa toti\u017e protiz\u00e1palov\u00e9 vlastnosti, a tak dok\u00e1\u017eu podpori\u0165 regener\u00e1ciu organizmu.<strong> To m\u00f4\u017eu \u0161portovci pozorova\u0165 v podobe men\u0161ej \u00fanavy \u010di svalovej bolesti<\/strong>. EPA a DHA sa prirodzene najviac vyskytuj\u00fa v morsk\u00fdch tu\u010dn\u00fdch ryb\u00e1ch, ako s\u00fa napr\u00edklad sardinky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos <\/a>alebo makrely. V pr\u00edpade, \u017ee ryby nejete aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne, vyplat\u00ed sa suplement\u00e1cia omega-3 mastn\u00fdch kysel\u00edn.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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\">Odpor\u00fa\u010dan\u00e9 denn\u00e9 d\u00e1vky omega-3 mastn\u00fdch kysel\u00edn<\/h3>\n\n\n\n<p>V\u00e4\u010d\u0161ina zdravotn\u00edckych organiz\u00e1ci\u00ed odpor\u00fa\u010da celkov\u00fd pr\u00edjem<strong> 250 \u2013 500 mg EPA a DHA denne. Pod\u013ea EFSA je v\u0161ak d\u00e1vka a\u017e do 5 g t\u00fdchto mastn\u00fdch kysel\u00edn (z toho max. 1,8 g EPA)<\/strong> bezpe\u010dn\u00e1 a zdravotne nez\u00e1vadn\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ako a kedy u\u017e\u00edva\u0165 omega-3 mastn\u00e9 kyseliny?<\/h3>\n\n\n\n<p>Doplnky v\u00fd\u017eivy s omega-3 mastn\u00fdmi kyselinami sa typicky u\u017e\u00edvaj\u00fa v kapsulovej forme v priebehu d\u0148a. Pre pokrytie dennej odpor\u00fa\u010danej d\u00e1vky v\u00e4\u010d\u0161inou sta\u010d\u00ed 1 \u2013 2 kapsuly, ktor\u00e9 obsahuj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryb\u00ed olej <\/a>obohaten\u00fd o vitam\u00edn E, ktor\u00fd ich chr\u00e1ni pred znehodnoten\u00edm alebo olej z<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/codfish-liver-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> tres\u010dej pe\u010dene<\/a> s vitam\u00ednmi 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>Ak sa chcete o omega-3 mastn\u00fdch kyselin\u00e1ch a ich \u00fa\u010dinkoch dozvedie\u0165 viac inform\u00e1ci\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 mastn\u00e9 kyseliny: Konzumujete ich dostatok a v spr\u00e1vnom pomere k omega-6?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1124x749.jpg\" alt=\"Pre\u010do by mali vytrvalostn\u00ed \u0161portovci u\u017e\u00edva\u0165 omega-3?\" class=\"wp-image-289854\" style=\"width:843px;height:562px\" title=\"Pre\u010do by mali vytrvalostn\u00ed \u0161portovci u\u017e\u00edva\u0165 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nitraty_pre_lepsie_prekrvenie_organizmu_a_maximalnu_podporu_vykonu\"><\/span>8. Nitr\u00e1ty pre lep\u0161ie prekrvenie organizmu a maxim\u00e1lnu podporu v\u00fdkonu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nitr\u00e1ty s\u00fa l\u00e1tky, ktor\u00e9 sa v tele premie\u0148aj\u00fa na oxid dusnat\u00fd. Ten dok\u00e1\u017ee roz\u0161\u00edri\u0165 cievy, a tak zv\u00fd\u0161i\u0165 prietok okysli\u010denej krvi k pracuj\u00facim svalom. V\u010faka tomu sa k nim dostane viac kysl\u00edka a \u010fal\u0161\u00edch \u017eiv\u00edn pre tvorbu energie. Vplyvom kvalitnej\u0161ieho okysli\u010denia svalov m\u00f4\u017ee taktie\u017e doch\u00e1dza\u0165 k efekt\u00edvnej\u0161iemu odv\u00e1dzaniu odpadov\u00fdch l\u00e1tok energetick\u00e9ho metabolizmu. To v\u0161etko m\u00f4\u017ee vies\u0165 k <strong>lep\u0161iemu \u0161portov\u00e9mu v\u00fdkonu<\/strong> a <strong>regener\u00e1cii<\/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 tie\u017e podporuj\u00fa kontrakciu <\/strong>(stiahnutie) svalov, \u010do je d\u00f4le\u017eit\u00e9 pre ich spr\u00e1vnu funkciu. Tieto l\u00e1tky sa prirodzene vyskytuj\u00fa napr\u00edklad v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-prasok-z-cervenej-repy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dervenej repe<\/a> alebo listovej zelenine. Ak tieto druhy zeleniny nem\u00e1te pravidelne v jed\u00e1lni\u010dku, vyplat\u00ed sa ich prij\u00edma\u0165 formou doplnkov v\u00fd\u017eivy. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00e1 d\u00e1vka nitr\u00e1tov<\/h3>\n\n\n\n<p>Za \u00fa\u010dinn\u00fa d\u00e1vku sa pova\u017euje <strong>300 \u2013 600 mg nitr\u00e1tov<\/strong> vo forme suplementov alebo 500 ml \u0161\u0165avy z \u010dervenej repy. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako a kedy u\u017e\u00edva\u0165 nitr\u00e1ty?<\/h3>\n\n\n\n<p>\u00da\u010dinn\u00e1 d\u00e1vka (300 \u2013 600 mg) sa odpor\u00fa\u010da prij\u00edma\u0165 najlep\u0161ie <strong>90 min\u00fat pred tr\u00e9ningom \u010di pretekmi<\/strong>. Pre maxim\u00e1lny efekt je vhodn\u00e9 t\u00fato d\u00e1vku u\u017e\u00edva\u0165 viackr\u00e1t denne v priebehu nieko\u013ek\u00fdch dn\u00ed pred pretekmi alebo d\u00f4le\u017eit\u00fdm tr\u00e9ningom.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa v\u00fdhody nitr\u00e1tov pre be\u017ecov?\" class=\"wp-image-289870\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 s\u00fa v\u00fdhody nitr\u00e1tov pre be\u017ecov?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Citrulin_pre_lepsi_prisun_zivin_a_kyslika_do_svalov\"><\/span>9. Citrul\u00edn pre lep\u0161\u00ed pr\u00edsun \u017eiv\u00edn a kysl\u00edka do svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrul\u00edn je neesenci\u00e1lna aminokyselina, ktor\u00e1 v tele vznik\u00e1 z glutam\u00ednu. V organizme m\u00e1 podobn\u00e9 \u00fa\u010dinky ako nitr\u00e1ty, ke\u010f\u017ee sa premie\u0148a na argin\u00edn, ktor\u00fd produkuje oxid dusnat\u00fd. V\u010faka tomu, rovnako ako nitr\u00e1ty, <strong>podporuje z\u00e1sobovanie pracuj\u00facich svalov kysl\u00edkom a \u010fal\u0161\u00edmi \u017eivinami<\/strong>. Takisto pom\u00e1ha svalom v odstra\u0148ovan\u00ed odpadov\u00fdch l\u00e1tok a prispieva k ich spr\u00e1vnej funkcii. Dobre \u017eiven\u00e9 a okysli\u010den\u00e9 <strong>svaly potom dok\u00e1\u017eu fungova\u0165 dlh\u0161ie a kvalitnej\u0161ie<\/strong>. To sa prejav\u00ed na lep\u0161om v\u00fdkone \u0161portovca. Citrul\u00edn sa v doplnkoch stravy vyskytuje bu\u010f samostatne ako L-citrul\u00edn alebo v podobe <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">citrul\u00edn mal\u00e1tu<\/a>. V tejto zl\u00fa\u010denine je <strong>citrul\u00edn naviazan\u00fd na so\u013e kyseliny jabl\u010dnej (mal\u00e1t)<\/strong>, ktor\u00e1 m\u00f4\u017ee pom\u00f4c\u0165 s odb\u00faravan\u00edm odpadov\u00fdch l\u00e1tok energetick\u00e9ho metabolizmu, v tomto pr\u00edpade s kyselinou mlie\u010dnou. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00e1 d\u00e1vka citrul\u00ednu<\/h3>\n\n\n\n<p>Na podporu vytrvalostn\u00e9ho v\u00fdkonu sa odpor\u00fa\u010da u\u017e\u00edva\u0165 <strong>3,5 \u2013 4,5 g L-citrul\u00ednu alebo 6 \u2013 8 g citrul\u00ednu mal\u00e1tu<\/strong> pribli\u017ene 60 min\u00fat pred tr\u00e9ningom alebo pretekmi. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ako a kedy u\u017e\u00edva\u0165 citrul\u00edn?<\/h3>\n\n\n\n<p>V doplnkoch stravy je citrul\u00edn naj\u010dastej\u0161ie v podobe citrul\u00edn mal\u00e1tu vo forme dobre rozpustn\u00e9ho<a href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> pr\u00e1\u0161ku<\/a>, kaps\u00fal alebo tabliet. V\u010faka svojim vlastnostiam je \u010falej be\u017enou s\u00fa\u010das\u0165ou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/enjoy-pre-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predtr\u00e9ningov\u00fdch<\/a> suplementov, ktor\u00e9 sa u\u017e\u00edvaj\u00fa 30 \u2013 60 min\u00fat pred \u0161portov\u00fdm v\u00fdkonom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa o tejto neesenci\u00e1lnej aminokyseline chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>L-citrul\u00edn a v\u0161etko, \u010do o \u0148om potrebujete vedie\u0165<\/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_pre_viac_energie_a_oddialenie_unavy\"><\/span>10. Kreat\u00edn pre viac energie a oddialenie \u00fanavy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a aria-label=\"Kreatin (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\">Kreat\u00edn<\/a> sa prirodzene vyskytuje v \u013eudskom tele<\/strong>, ktor\u00e9 si ho dokonca aj samo vyr\u00e1ba v obmedzenom mno\u017estve. Jeho hlavnou \u00falohou je obnova energetick\u00fdch zdrojov pre pracuj\u00face svaly vo forme ATP. \u00da\u010dinok kreat\u00ednu najviac ocenia silov\u00ed alebo r\u00fdchlostn\u00ed \u0161portovci, ktor\u00ed sa tak m\u00f4\u017eu sta\u0165 o nie\u010do <strong>r\u00fdchlej\u0161\u00ed a silnej\u0161\u00ed<\/strong>. Z v\u00fdhod kreat\u00ednu v\u0161ak m\u00f4\u017eu profitova\u0165 tie\u017e vytrvalci. M\u00f4\u017ee im toti\u017e pom\u00f4c\u0165 <strong>udr\u017ea\u0165 svalov\u00fa hmotu v obdob\u00ed pretekov alebo n\u00e1ro\u010dn\u00fdch tr\u00e9ningov<\/strong>. Kreat\u00edn navy\u0161e podporuje dop\u013a\u0148anie z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu do svalov a m\u00e1 mierny pozit\u00edvny vplyv na n\u00e1rast telesnej vody. Bohat\u0161ie glykog\u00e9nov\u00e9 z\u00e1soby vo svaloch n\u00e1sledne <strong>od\u010fa\u013euj\u00fa \u00fanavu a \u010dasto ved\u00fa ku kvalitnej\u0161\u00edm v\u00fdkonom<\/strong>. Kreat\u00edn sa v obmedzenom mno\u017estve prirodzene vyskytuje v m\u00e4se a in\u00fdch \u017eivo\u010d\u00ed\u0161nych zdrojoch bielkov\u00edn. Na docielenie ka\u017edodenn\u00e9ho pr\u00edjmu 5 g kreat\u00ednu zo stravy by \u010dlovek musel denne zjes\u0165 pribli\u017ene 1,1 kg <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzieho m\u00e4sa<\/a>. Doplnky stravy s kreat\u00ednom preto predstavuj\u00fa ekonomickej\u0161iu aj ekologickej\u0161iu cestu, ako zv\u00fd\u0161i\u0165 z\u00e1soby kreat\u00ednu v organizme. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00e1 d\u00e1vka kreat\u00ednu<\/h3>\n\n\n\n<p>Na dosiahnutie \u00fa\u010dinku sa typicky odpor\u00fa\u010da dlhodobo prij\u00edma\u0165 <strong>3 \u2013 5 g kreat\u00ednu<\/strong> denne. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ako a kedy u\u017e\u00edva\u0165 kreat\u00edn?<\/h3>\n\n\n\n<p>V\u00e4\u010d\u0161inou sa odpor\u00fa\u010da prij\u00edma\u0165 3 \u2013 5 g kreat\u00ednu pred tr\u00e9ningom, v jeho priebehu alebo po \u0148om. V netr\u00e9ningov\u00e9 dni sa potom u\u017e\u00edva rovnak\u00e1 d\u00e1vka kedyko\u013evek medzi jedlami. Kreat\u00edn je v doplnkoch stravy naj\u010dastej\u0161ie vo forme dobre rozpustn\u00e9ho <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pr\u00e1\u0161ku (opens in a new tab)\">pr\u00e1\u0161ku<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kreatin-tabs-1500-mg-200tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tabliet<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o kreat\u00edn zauj\u00edmate viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-kreatin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vybra\u0165 najlep\u0161\u00ed kreat\u00edn?<\/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=\"11_BCAA_na_oddialenie_unavy_a_ochranu_svalov\"><\/span>11. BCAA na oddialenie \u00fanavy a ochranu svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"BCAA (opens in a new tab)\">BCAA<\/a> s\u00fa aminokyseliny, medzi ktor\u00e9 patr\u00ed leuc\u00edn, izoleuc\u00edn a val\u00edn.<\/strong> V tele s\u00fa d\u00f4le\u017eit\u00e9 najm\u00e4 pre tvorbu bielkov\u00edn a regener\u00e1ciu svalovej hmoty. Pr\u00e1ve preto patr\u00ed medzi najob\u013e\u00fabenej\u0161ie doplnky stravy medzi silov\u00fdmi \u0161portovcami. Ich vlastnosti m\u00f4\u017eu vyu\u017ei\u0165 taktie\u017e be\u017eci, cyklisti a \u010fal\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.sk\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-899x1124.jpg\" alt=\"BCAA pri vytrvalostnom v\u00fdkone\" class=\"wp-image-289912\" title=\"BCAA pri vytrvalostnom v\u00fdkone\" 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\u00e1viaci syst\u00e9m ich toti\u017e dok\u00e1\u017ee r\u00fdchlo rozlo\u017ei\u0165 a v pr\u00edpade potreby z nich <strong>z\u00edska\u0165<\/strong> potrebn\u00fa energiu na pohyb.<\/strong> Pr\u00edjem BCAA po\u010das n\u00e1ro\u010dnej fyzickej z\u00e1\u0165a\u017ee sa tak v\u010faka tomuto mechanizmu sp\u00e1ja aj s ochranou svalovej hmoty pred jej sp\u00e1len\u00edm na energiu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak nie je v\u0161etko, <strong>BCAA toti\u017e m\u00f4\u017eu zn\u00ed\u017ei\u0165 poci\u0165ovan\u00fa \u00fanavu v priebehu v\u00fdkonu<\/strong>. Je to v\u010faka tomu, \u017ee BCAA s\u00faperia s aminokyselinou tryptof\u00e1n o rovnak\u00fd transportn\u00fd mechanizmus, ktor\u00fd im umo\u017e\u0148uje vstup do mozgov\u00fdch buniek. V\u010faka tomu sa do nich dostane menej tryptof\u00e1nu a mozgov\u00e9 bunky tak vytvoria men\u0161ie mno\u017estvo seroton\u00ednu a oddialia pocit \u00fanavy, ktor\u00fd m\u00e1 seroton\u00edn v tomto kontexte na svedom\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Odpor\u00fa\u010dan\u00e1 d\u00e1vka BCAA<\/h3>\n\n\n\n<p>Pr\u00edjem BCAA sa naj\u010dastej\u0161ie odpor\u00fa\u010da v celkovom bezpe\u010dnom mno\u017estve <strong>20 g denne<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ako a kedy u\u017e\u00edva\u0165 BCAA?<\/h3>\n\n\n\n<p><strong>BCAA <\/strong>sa naj\u010dastej\u0161ie u\u017e\u00edvaj\u00fa vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bcaa-1500-lysin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tabliet<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rozpustn\u00e9ho pr\u00e1\u0161ku <\/a>alebo ob\u013e\u00faben\u00fdch<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>RTD n\u00e1pojov v plechovke, a to pred tr\u00e9ningom, po\u010das alebo po tr\u00e9ningu. Pre vytrvalostn\u00fdch \u0161portovcov sa ako <strong>najvhodnej\u0161ie jav\u00ed pou\u017eitie BCAA v priebehu v\u00fdkonu<\/strong>, a to hlavne v pr\u00edpade nieko\u013ekohodinov\u00fdch tr\u00e9ningov.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie suplementy m\u00f4\u017eu u\u017e\u00edva\u0165 vytrvalci?<\/h3>\n\n\n\n<p>Okrem spom\u00ednan\u00fdch 11 doplnkov stravy m\u00f4\u017eu plavci, v\u00e1\u0161niv\u00ed cyklisti alebo vytrvalostn\u00ed be\u017eci vysk\u00fa\u0161a\u0165 mno\u017estvo \u010fal\u0161\u00edch \u00fa\u010dinn\u00fdch l\u00e1tok. <a href=\"https:\/\/gymbeam.sk\/107-arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Argin\u00edn<\/strong><\/a> pom\u00e1ha napr\u00edklad v produkcii oxidu dusnat\u00e9ho, ktor\u00fd zlep\u0161uje prekrvenie a t\u00fdm z\u00e1sobenie svalov kysl\u00edkom a \u017eivinami. M\u00e1 takto vlastne podobn\u00fa funkciu ako citrul\u00edn alebo nitr\u00e1ty. <strong>Jedl\u00e1 s\u00f3da (s\u00f3da bikarb\u00f3na)<\/strong> je zase \u00fa\u010dinn\u00e1 v odb\u00faravan\u00ed odpadov\u00fdch l\u00e1tok, ktor\u00e9 sa hromadia vo svaloch a sp\u00f4sobuj\u00fa zakyslenie. \u0160portovci, ktor\u00ed si ob\u013e\u00fabili dlh\u0161ie trate a na tr\u00e9ningu tr\u00e1via ve\u013ea \u010dasu, m\u00f4\u017eu vyu\u017ei\u0165 taktie\u017e suplement\u00e1ciu aminokyselinou <strong><a href=\"https:\/\/gymbeam.sk\/43-glutamin\" class=\"ek-link\">glutam\u00edn<\/a><\/strong>. Jeho mno\u017estvo toti\u017e pri dlhotrvaj\u00facej \u0161portovej aktivite v tele kles\u00e1, a to sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad hor\u0161\u00edm v\u00fdkonom alebo 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\">Rozdelenie doplnkov stravy pod\u013ea ich hlavn\u00fdch \u00fa\u010dinkov<\/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\">Hlavn\u00fd \u00fa\u010dinok<\/th><th class=\"has-text-align-center\" data-align=\"center\">Doplnok stravy<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Podpora v\u00fdkonu (oddialenie \u00fanavy, lep\u0161ia hydrat\u00e1cia, spr\u00e1vna funkcia svalov)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jednoduch\u00e9 a komplexn\u00e9 sacharidy, elektrolyty, kofe\u00edn, nitr\u00e1ty, citrul\u00edn, kreat\u00edn, s\u00f3da bikarb\u00f3na, argin\u00edn, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zlep\u0161enie regener\u00e1cie (podpora svalovej hmoty, protiz\u00e1palov\u00e9 \u00fa\u010dinky)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prote\u00edn, omega-3 mastn\u00e9 kyseliny, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Celkov\u00e9 zdravie (funkcia k\u013abov, siln\u00e1 imunita)<\/td><td class=\"has-text-align-center\" data-align=\"center\">K\u013abov\u00e1 v\u00fd\u017eiva, vitam\u00edny skupiny B, vitam\u00edny D, C a E, hor\u010d\u00edk, sel\u00e9n, zinok, glutam\u00edn<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_doplnkoch_na_zlepsenie_vykonu_pre_vytrvalcov\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o doplnkoch na zlep\u0161enie v\u00fdkonu pre vytrvalcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u010co pom\u00e1ha ak m\u00e1\u0161 n\u00e1ro\u010dn\u00fd tr\u00e9ning? l GymBeam l J\u00e1n Kr\u00e1l\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/UP0xMSM2rW4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za skvel\u00fdm v\u00fdkonom \u0161portovca stoj\u00ed dobre zostaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n, optim\u00e1lny jed\u00e1lni\u010dek so v\u0161etk\u00fdmi d\u00f4le\u017eit\u00fdmi \u017eivinami a taktie\u017e odpo\u010dinok. <strong>K lep\u0161\u00edm \u0161portov\u00fdm v\u00fdsledkom m\u00f4\u017eu prispie\u0165 aj vybran\u00e9 doplnky stravy so svojimi \u00fa\u010dinkami. Jednoduch\u00e9 a komplexn\u00e9 sacharidy<\/strong> pom\u00e1haj\u00fa dop\u013a\u0148a\u0165 svalov\u00fd glykog\u00e9n a niektor\u00e9 sl\u00fa\u017eia ako r\u00fdchly zdroj energie. <strong>Kvalitn\u00fd prote\u00edn a BCAA<\/strong> zase ochr\u00e1nia svaly po\u010das v\u00fdkonu a poskytn\u00fa energiu. Spom\u00ednan\u00e9 elektrolyty s\u00fa n\u00e1sledne d\u00f4le\u017eit\u00e9 pre hydrat\u00e1ciu organizmu. Takisto u\u017e vieme, ktor\u00e9 konkr\u00e9tne vitam\u00edny, miner\u00e1lne l\u00e1tky a \u010fal\u0161ie \u017eiviny prispievaj\u00fa k spr\u00e1vnej funkcii k\u013abov, svalov a celkov\u00e9mu zdraviu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi priate\u013emi nad\u0161en\u00fdch be\u017ecov, cyklistov alebo turistov? Ak \u00e1no, nezabudnite s nimi zdie\u013ea\u0165 n\u00e1\u0161 \u010dl\u00e1nok, ktor\u00fd im pom\u00f4\u017ee s v\u00fdberom vhodn\u00fdch doplnkov 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>Doplnky stravy pom\u00e1haj\u00fa zlep\u0161i\u0165 \u0161portov\u00fd v\u00fdkon be\u017ecov, cyklistov alebo plavcov. Ktor\u00e9 s\u00fa tie najlep\u0161ie, ako funguj\u00fa a ako ich ide\u00e1lne u\u017e\u00edva\u0165?<\/p>\n","protected":false},"author":129,"featured_media":289729,"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":[8],"tags":[6056,6152,6132,6069],"filter_section":[],"filter_attribute":[13054,13880,13059,13060,13071,13056,13064,13052,13068,13055,13881,13070],"class_list":{"0":"post-290968","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-kardio","10":"tag-regeneracia","11":"tag-zdravie","12":"filter_attribute-aminokyseliny","13":"filter_attribute-chudnutie-doplnky","14":"filter_attribute-gainery-a-sacharidy","15":"filter_attribute-klbova-vyziva","16":"filter_attribute-mentalny-vykon","17":"filter_attribute-mineralne-latky","18":"filter_attribute-ostatne-doplnky-vyzivy","19":"filter_attribute-proteiny","20":"filter_attribute-sportovy-vykon","21":"filter_attribute-vitaminy","22":"filter_attribute-zdravie-doplnky","23":"filter_attribute-zdravie-pohyboveho-aparatu","24":"h-entry","25":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Doplnky stravy podporuj\u00fa \u0161portov\u00fd v\u00fdkon, regener\u00e1ciu a celkov\u00e9 zdravie be\u017ecov, cyklistov a \u010fal\u0161\u00edch vytrvalcov. 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