{"id":299751,"date":"2018-08-22T10:05:00","date_gmt":"2018-08-22T08:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=299751"},"modified":"2023-12-04T16:06:13","modified_gmt":"2023-12-04T15:06:13","slug":"kofein-a-ako-nim-zefektivnite-svoj-trening","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kofein-a-ako-nim-zefektivnite-svoj-trening\/","title":{"rendered":"Kofe\u00edn a ako n\u00edm zefekt\u00edvnite svoj tr\u00e9ning"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Kofein_%E2%80%93_preco_jednemu_pomoze_a_na_druheho_neucinkuje\" title=\"Kofe\u00edn &#8211; pre\u010do jedn\u00e9mu pom\u00f4\u017ee a na druh\u00e9ho ne\u00fa\u010dinkuje?\">Kofe\u00edn &#8211; pre\u010do jedn\u00e9mu pom\u00f4\u017ee a na druh\u00e9ho ne\u00fa\u010dinkuje?<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Odkial_kofein_pochadza\" title=\"Odkia\u013e kofe\u00edn poch\u00e1dza?\">Odkia\u013e kofe\u00edn poch\u00e1dza?<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Ako_vplyva_kofein_na_fyzicky_vykon_sportovcov\" title=\"Ako vpl\u00fdva kofe\u00edn na fyzick\u00fd v\u00fdkon \u0161portovcov?\">Ako vpl\u00fdva kofe\u00edn na fyzick\u00fd v\u00fdkon \u0161portovcov?<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Ma_kofein_aj_vedlajsie_ucinky\" title=\"M\u00e1 kofe\u00edn aj ved\u013eaj\u0161ie \u00fa\u010dinky?\">M\u00e1 kofe\u00edn aj ved\u013eaj\u0161ie \u00fa\u010dinky?<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Ake_su_najoblubenejsie_zdroje_kofeinu\" title=\"Ak\u00e9 s\u00fa najob\u013e\u00fabenej\u0161ie zdroje kofe\u00ednu?\">Ak\u00e9 s\u00fa najob\u013e\u00fabenej\u0161ie zdroje kofe\u00ednu?<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Najcastejsie_otazky_spojene_s_kofeinom\" title=\"Naj\u010dastej\u0161ie ot\u00e1zky spojen\u00e9 s kofe\u00ednom\">Naj\u010dastej\u0161ie ot\u00e1zky spojen\u00e9 s kofe\u00ednom<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Kolko_napojov_musime_vypit_aby_sme_dosiahli_odporucanu_400_mg_hranicu_prijmu_kofeinu\" title=\"Ko\u013eko n\u00e1pojov mus\u00edme vypi\u0165, aby sme dosiahli odpor\u00fa\u010dan\u00fa 400 mg hranicu pr\u00edjmu kofe\u00ednu?\">Ko\u013eko n\u00e1pojov mus\u00edme vypi\u0165, aby sme dosiahli odpor\u00fa\u010dan\u00fa 400 mg hranicu pr\u00edjmu kofe\u00ednu?<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Ako_uzivat_kofein\" title=\"Ako u\u017e\u00edva\u0165 kofe\u00edn?\">Ako u\u017e\u00edva\u0165 kofe\u00edn?<\/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\/kofein-a-ako-nim-zefektivnite-svoj-trening\/#Vsetko_co_musite_vediet_o_kofeine_a_treningu\" title=\"V\u0161etko, \u010do mus\u00edte vedie\u0165 o kofe\u00edne a tr\u00e9ningu\">V\u0161etko, \u010do mus\u00edte vedie\u0165 o kofe\u00edne a tr\u00e9ningu<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V dne\u0161nej dobe vyu\u017e\u00edva kofe\u00edn namiesto predtr\u00e9ningov\u00e9ho stimulantu ako hlavn\u00fd \u201c\u017eivotabudi\u010d\u201d pred tr\u00e9ningom st\u00e1le viac a viac \u013eud\u00ed. Ako je v\u0161ak mo\u017en\u00e9, \u017ee zatia\u013e \u010do jedn\u00e9mu \u010dloveku dod\u00e1 \u0161\u00e1lka k\u00e1vy potrebn\u00fa energiu, druh\u00e9mu sp\u00f4sob\u00ed \u00fanavu a nes\u00fastredenos\u0165? Pozrime sa teda spolo\u010dne na to, ak\u00e9 v\u00fdhody v sebe kofe\u00edn ukr\u00fdva, a ako si v\u010faka nemu zefekt\u00edvnite v\u00e1\u0161 tr\u00e9ning.<\/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=\"Kofein_%E2%80%93_preco_jednemu_pomoze_a_na_druheho_neucinkuje\"><\/span>Kofe\u00edn &#8211; pre\u010do jedn\u00e9mu pom\u00f4\u017ee a na druh\u00e9ho ne\u00fa\u010dinkuje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kanadsk\u00e1 \u0161t\u00fadia sa podrobne zamerala na to, ako \u013eudsk\u00e9 telo sprac\u00fava&nbsp;<a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00edn<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span> Nutri\u010dn\u00ed poradcovia a vedci z univerzity v Toronte podrobili v\u00fdskumu 101 mu\u017esk\u00fdch atl\u00e9tov, ktor\u00fdch priemern\u00fd vek bol 25 rokov. T\u00e1to skupina zah\u0155\u0148ala cyklistov, marat\u00f3nskych be\u017ecov, ly\u017eiarov, hr\u00e1\u010dov baseballu, boxerov a powerlifterov. Pomocou vzoriek sl\u00edn boli v\u00fdskumn\u00edci schopn\u00ed ur\u010di\u0165 hodnotu kofe\u00ednu, ktor\u00fa bol ka\u017ed\u00fd z atl\u00e9tov schopn\u00fd vo svojom metabolizme spracova\u0165. A ako to dok\u00e1zali? Na\u0161e telo obsahuje g\u00e9n naz\u00fdvan\u00fd CYP1A2. Zmeny v na\u0161ej DNA m\u00f4\u017eu ovplyvni\u0165 to, ak\u00fd efekt\u00edvny bude tento g\u00e9n vo\u010di spracovaniu kofe\u00ednu. Na z\u00e1klade v\u00fdsledkov, rozdelili skupiny na \u013eud\u00ed s r\u00fdchlym metabolizmom a pomal\u00fdm metabolizmom, a dok\u00e1zali, \u017ee to, \u010di kofe\u00edn nakopne v\u00e1\u0161 v\u00fdkon alebo nie, je jednoducho vo va\u0161ich g\u00e9noch.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-869647352.jpg\" alt=\"Kofe\u00edn - jeho hist\u00f3ria\" style=\"width:843px;height:562px\" title=\"Kofe\u00edn - jeho hist\u00f3ria\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako prebiehal v\u00fdskum?<\/h3>\n\n\n\n<p>Jedenkr\u00e1t do t\u00fd\u017ed\u0148a po dobu 3 t\u00fd\u017ed\u0148ov sa v\u0161etci t\u00edto atl\u00e9ti dostavili do testovacieho centra, kde dostali tabletu s obsahom kofe\u00ednu alebo placeba. Atl\u00e9ti oddychovali 25 min\u00fat a n\u00e1sledne urobili zop\u00e1r zahrievac\u00edch cvi\u010den\u00ed. Pokra\u010dovali vopred dohodnutou kombin\u00e1ciou cvikov, medzi ktor\u00fdmi sa nach\u00e1dzal aj takzvan\u00fd Wingate test. Ten meral najvy\u0161\u0161iu aer\u00f3bnu silu \u010di bicyklovanie na stacion\u00e1rnom bicykli na 10 kilometrov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po 4 t\u00fd\u017ed\u0148och porovnali v\u00fdskumn\u00edci v\u00fdsledky cvi\u010den\u00ed a v\u00fdsledky testov g\u00e9nu CYP1A2, pri\u010dom zistili, \u017ee kofe\u00edn pomohol 49 z 101 atl\u00e9tov (s r\u00fdchlym metabolizmom) a vylep\u0161il im v\u00fdkon o 6,8%. \u010eal\u0161\u00edch 44 atl\u00e9tov (s pomal\u00fdm metabolizmom) nezaznamenalo \u017eiadnu zmenu vo v\u00fdkone, zatia\u013e \u010do 8 atl\u00e9tov s pomal\u00fdm metabolizmom zaznamenalo zn\u00ed\u017eenie v\u00fdkonu takmer o 14% &#8211; to v\u0161etko kv\u00f4li tomu, ako ich g\u00e9n CYP1A2 reaguje na kofe\u00edn.<\/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=\"Odkial_kofein_pochadza\"><\/span>Odkia\u013e kofe\u00edn poch\u00e1dza?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofe\u00edn je v pr\u00edrode siln\u00fdm insektic\u00eddom, ktor\u00fd produkuj\u00fa rastliny, aby odrovnali svojho nepriate\u013ea &#8211; \u0161kodca. Rovnako ako pri \u010dokol\u00e1de \u010di gran\u00e1tovom jablku siaha hist\u00f3ria kofe\u00ednu a\u017e do \u010dias na\u0161ich predkov. Existuje nieko\u013eko pr\u00edbehov o jeho p\u00f4vode, vr\u00e1tane \u010d\u00ednskej legendy, v ktorej starovek\u00fd \u010d\u00ednsky cis\u00e1r Shennong v 3000 rokoch p.n.l. n\u00e1hodou objavil kofe\u00edn, ke\u010f sa napil vriacej vody, do ktorej omylom spadlo nieko\u013eko l\u00edstkov k\u00e1vovn\u00edka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci u\u017e je to pravda, alebo nie, zd\u00e1 sa, \u017ee \u013eudia poznali \u00fa\u010dinky kofe\u00ednov\u00fdch n\u00e1pojov od \u010dias, ktor\u00e9 dok\u00e1\u017eeme aspo\u0148 pribli\u017ene odhadn\u00fa\u0165. Starovek\u00fd \u010d\u00ednsky filozof Lao-Tzu nazval tento energetick\u00fd mok &#8220;elix\u00edr \u017eivota&#8221; u\u017e v 6. Storo\u010d\u00ed p.n.l.&nbsp;&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-484009952.jpg\" alt=\"Kofe\u00edn - jeho hist\u00f3ria\" style=\"width:843px;height:562px\" title=\"Kofe\u00edn - jeho hist\u00f3ria\"\/><\/figure>\n<\/div>\n\n\n<p>K\u00e1va m\u00e1 viac ako bohat\u00fa hist\u00f3riu, ktor\u00e1 spad\u00e1 do 14. a\u017e 15. storo\u010dia arabsk\u00fdm kult\u00faram, kde bola okrem skvel\u00e9ho artiklu na obchodovanie taktie\u017e popul\u00e1rnym \u017eivotabudi\u010dom a sp\u00f4sobom ako nezaspa\u0165 pri ve\u010dern\u00fdch modlitb\u00e1ch. Odtia\u013eto to bol len krok k tomu, aby sa obchodn\u00fdmi cestami dostala do Eur\u00f3py spolo\u010dne s \u010dajom a hor\u00facou \u010dokol\u00e1dou.&nbsp;Ove\u013ea nesk\u00f4r, pribli\u017ene v 19. storo\u010d\u00ed bol kofe\u00edn prv\u00fdkr\u00e1t objaven\u00fd v izolovanej forme nemeck\u00fdmi chemikmi, a kr\u00e1tko po tom aj ich franc\u00fazskymi kolegami. Odtia\u013eto poch\u00e1dza aj jeho n\u00e1zov &#8220;kaffee&#8221;, ktor\u00fd v nem\u010dine a franc\u00faz\u0161tine vyjadruje k\u00e1vu. V dne\u0161nej dobe ho z\u00edskavame naj\u010dastej\u0161ie ako extrahovan\u00fd produkt z rastl\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vplyva_kofein_na_fyzicky_vykon_sportovcov\"><\/span>Ako vpl\u00fdva kofe\u00edn na fyzick\u00fd v\u00fdkon \u0161portovcov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofe\u00edn p\u00f4sob\u00ed na centr\u00e1lny nervov\u00fd syst\u00e9m t\u00fdm, \u017ee podporuje miechu, dr\u00e1\u017edi svalov\u00e9 vl\u00e1kna a zni\u017euje vn\u00edmanie \u00fanavy a svalovej bolesti. Tento fakt bol preuk\u00e1zan\u00fd zlep\u0161en\u00edm fyzickej v\u00fdkonnosti pri v\u0161etk\u00fdch druhoch \u0161portov. Netreba v\u0161ak zab\u00fada\u0165 na to, \u017ee kofe\u00edn za\u010d\u00edna p\u00f4sobi\u0165 30 a\u017e 45 min\u00fat po jeho u\u017eit\u00ed, a preto ak vypijete svoju \u0161\u00e1lku k\u00e1vy tesne pred tr\u00e9ningom, o\u010dak\u00e1van\u00fd efekt sa m\u00f4\u017ee dostavi\u0165 a\u017e nesk\u00f4r. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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\">4 hlavn\u00e9 v\u00fdhody kofe\u00ednu pre \u0161portovcov<\/h3>\n\n\n\n<p><strong>1. Zlep\u0161en\u00e1 s\u00fastredenos\u0165 a koncentr\u00e1cia<\/strong><\/p>\n\n\n\n<p>Zv\u00fd\u0161en\u00edm dopam\u00ednu a adrenal\u00ednu dok\u00e1\u017ee kofe\u00edn pozit\u00edvne vpl\u00fdva\u0165 na n\u00e1ladu a s\u00fastredenie. Ak v\u0161ak pijete k\u00e1vu pravidelne, produkcia dopam\u00ednu sa zn\u00ed\u017ei, tak\u017ee va\u0161e telo potrebuje kofe\u00edn iba na to, aby sa hladina dopam\u00ednu dostala na norm\u00e1lnu \u00farove\u0148. V tomto bode m\u00f4\u017ee by\u0165 zv\u00fd\u0161enie s\u00fastredenosti len chv\u00ed\u013ekov\u00e1 z\u00e1le\u017eitos\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-918621696.jpg\" alt=\"Kofe\u00edn - s\u00fastredenie a koncentr\u00e1cia \" style=\"width:843px;height:562px\" title=\"Kofe\u00edn - s\u00fastredenie a koncentr\u00e1cia \"\/><\/figure>\n<\/div>\n\n\n<p>Kofe\u00edn m\u00f4\u017ee tie\u017e zn\u00ed\u017ei\u0165 \u201cpracuj\u00facu\u201d pam\u00e4\u0165 dokonca aj u \u013eud\u00ed, ktor\u00ed neprij\u00edmaj\u00fa kofe\u00edn pravidelne, a to pravdepodobne kv\u00f4li silnej stimul\u00e1cii organizmu.&nbsp;\u0160t\u00fadia uverejnen\u00e1 v \u010dasopise Journal of Strength and Conditioning zistila, \u017ee kofe\u00edn pod\u00e1van\u00fd pred nam\u00e1hav\u00fdm tr\u00e9ningom, dok\u00e1zal zv\u00fd\u0161i\u0165 intenzitu cvi\u010denia a zlep\u0161i\u0165 koncentr\u00e1ciu. Pr\u00edjem kofe\u00ednu dok\u00e1\u017ee taktie\u017e zlep\u0161i\u0165 reak\u010dn\u00fa dobu, \u010do m\u00f4\u017ee by\u0165 n\u00e1pomocn\u00e9 najm\u00e4 pri \u0161portoch, v ktor\u00fdch sa vy\u017eaduje r\u00fdchle rozhodovanie &#8211; napr\u00edklad futbal alebo basketbal.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"33457,29080,7067,55609,34231,53755,258,7185,42481\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Zv\u00fd\u0161enie fyzick\u00e9ho a silov\u00e9ho v\u00fdkonu<\/strong><\/p>\n\n\n\n<p>D\u00e1vka 400 a\u017e 600 mg kofe\u00ednu je jedn\u00fdm z najspo\u013eahlivej\u0161\u00edch sp\u00f4sobov ako do\u010dasne zv\u00fd\u0161i\u0165 silov\u00fd a fyzick\u00fd v\u00fdkon. \u013dudia, ktor\u00ed iba zriedka prij\u00edmaj\u00fa kofe\u00edn zvykn\u00fa zaznamena\u0165 v\u00fdrazn\u00e9 zlep\u0161enie fyzick\u00e9ho v\u00fdkonu najm\u00e4 po\u010das aer\u00f3bnych cvi\u010den\u00ed \u010di silov\u00e9ho tr\u00e9ningu. Kofe\u00edn m\u00f4\u017ee tie\u017e zohr\u00e1va\u0165 rolu v regener\u00e1cii po tr\u00e9ningu. Prij\u00edmanie kofe\u00ednu spolu so sacharidmi m\u00f4\u017ee zlep\u0161i\u0165 stav glykemick\u00fdch z\u00e1sob, ktor\u00e9 s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9 pri regener\u00e1ci\u00ed, najm\u00e4 ak cvi\u010d\u00edte pravidelne \u010di viackr\u00e1t do d\u0148a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glykog\u00e9n (z\u00e1sobn\u00e1 forma gluk\u00f3zy v tele) sl\u00fa\u017ei ako hlavn\u00e9 palivo pre svalov\u00fa hmotu, a ak nastane jeho zn\u00ed\u017eenie, \u010dlovek poci\u0165uje \u00favanu. Druh\u00fdm \u201cpalivom\u201d v na\u0161om tele s\u00fa tukov\u00e9 z\u00e1soby.Pok\u00fdm je glykog\u00e9n dostupn\u00fd, pracuj\u00face svaly s\u00fa schopn\u00e9 zhroma\u017e\u010fova\u0165 tuk. Kofe\u00edn pom\u00e1ha zmobilizova\u0165 tukov\u00e9 z\u00e1soby a usmer\u0148uje svaly, aby vyu\u017eili pr\u00e1ve tuk ako palivo. Po u\u017eit\u00ed kofe\u00ednu pred tr\u00e9ningom, je pre glykog\u00e9n kritick\u00fdch prv\u00fdch 15 min\u00fat, kedy sa preuk\u00e1zalo, \u017ee kofe\u00edn zn\u00ed\u017eil vyu\u017eitie glykog\u00e9nov\u00fdch z\u00e1sob takmer o 50%. Svalov\u00fd glykog\u00e9n je teda dostupn\u00fd ako palivo a\u017e pri neskor\u0161\u00edch \u010dastiach tr\u00e9ningu, \u010do zvy\u0161uje v\u00fdkon a zabra\u0148uje r\u00fdchlemu n\u00e1stupu \u00fanavy. Kofe\u00edn teda preferuje pou\u017eitie tukov\u00fdch z\u00e1sob ako palivo namiesto glykog\u00e9nu, \u010do okrem v\u00fdkonu podpor\u00ed aj spa\u013eovanie tukov.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-601902710_1_.jpg\" alt=\"Kofe\u00edn - zv\u00fd\u0161enie fyzick\u00e9ho a silov\u00e9ho v\u00fdkonu\" style=\"width:843px;height:562px\" title=\"Kofe\u00edn - zv\u00fd\u0161enie fyzick\u00e9ho a silov\u00e9ho v\u00fdkonu\"\/><\/figure>\n<\/div>\n\n\n<p>Kofe\u00edn taktie\u017e napom\u00e1ha blokova\u0165 \u0161pecifick\u00e9 receptory v tele, ktor\u00e9 s\u00fa zodpovedn\u00e9 za to, \u017ee sa c\u00edtime unaven\u00fd. Pr\u00e1ve to n\u00e1m dovol\u00ed urobi\u0165 viac opakovan\u00ed a prida\u0165 celkov\u00fa energiu a vytrvalos\u0165 do tr\u00e9ningu. V \u0161t\u00fadii z roku 2012 publikovanej v \u010dasopise Journal of Strength and Conditioning Research sa zistilo, \u017ee 180 mg kofe\u00ednu, ktor\u00fd bol skonzumovan\u00fd 60 min\u00fat pred tr\u00e9ningom, v\u00fdrazne zv\u00fd\u0161ilo fyzick\u00fd v\u00fdkon pri tr\u00e9ningu, \u010do viedlo k v\u00e4\u010d\u0161iemu po\u010dtu opakovan\u00ed na bench presse, pri m\u0155tvych \u0165ahoch \u010di drepoch. Skupina suplementovan\u00e1 kofe\u00ednom mala taktie\u017e zn\u00ed\u017een\u00e9 vn\u00edmanie n\u00e1mahy. Navy\u0161e, kofe\u00edn zlep\u0161il silov\u00fd v\u00fdkon spodnej \u010dasti tela a taktie\u017e be\u017eeck\u00e9 v\u00fdkony.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Podpora spa\u013eovania tukov<\/strong><\/p>\n\n\n\n<p>Pozn\u00e1me dva hlavn\u00e9 d\u00f4vody, v\u010faka ktor\u00fdm je kofe\u00edn schopn\u00fd pom\u00f4c\u0165 so spa\u013eovan\u00edm tukov: termog\u00e9nny efekt (v kr\u00e1tkodobom horizonte dok\u00e1\u017ee kofe\u00edn zv\u00fd\u0161i\u0165 telesn\u00fa teplotu) a slab\u0161\u00ed lipolytick\u00fd efekt, kde kofe\u00edn dok\u00e1\u017ee v dlhodobom horizonte sp\u00f4sobi\u0165, \u017ee triglyceridy uvo\u013e\u0148uj\u00fa mastn\u00e9 kyseliny, ktor\u00e9 m\u00f4\u017ee telo vyu\u017ei\u0165 ako \u201cpalivo\u201d.&nbsp;Existuje taktie\u017e viacero \u0161t\u00fadi\u00ed, ktor\u00e9 poukazuj\u00fa na schopnos\u0165 kofe\u00ednu spa\u013eova\u0165 tuk po\u010das cvi\u010denia. Kofe\u00edn stimuluje nervov\u00fd syst\u00e9m a zvy\u0161uje hladinu horm\u00f3nu epinefr\u00edn, pri\u010dom oboje telu signalizuj\u00fa, aby spa\u013eovalo tuk. Aj ke\u010f t\u00e1to schopnos\u0165 nem\u00e1 priamu s\u00favislos\u0165 so stratou tuku, kombin\u00e1cia kofe\u00ednu, vyv\u00e1\u017eenej stravy a vhodn\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu, v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 s vypracovan\u00edm postavy.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-599109418.jpg\" alt=\"Kofe\u00edn a spa\u013eovanie tukov, chudnutie\" style=\"width:843px;height:562px\" title=\"Kofe\u00edn a spa\u013eovanie tukov, chudnutie\"\/><\/figure>\n<\/div>\n\n\n<p>Kofe\u00edn dok\u00e1\u017ee zv\u00fd\u0161i\u0165 v\u00fddaj takzvanej oddychovej energie, teda po\u010det kal\u00f3ri\u00ed, ktor\u00e9 sp\u00e1lite v pokoji, a\u017e 3 hodiny po jeho konzum\u00e1cii. Samozrejme, to neznamen\u00e1, \u017ee m\u00f4\u017eete jes\u0165 v\u0161etko, \u010do v\u00e1m pr\u00edde pod ruku, ale extra 200 a\u017e 300 sp\u00e1len\u00fdch kal\u00f3ri\u00ed ka\u017ed\u00fd de\u0148 m\u00f4\u017ee vies\u0165 k vidite\u013enej zmene va\u0161ej hmotnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Zn\u00ed\u017eenie svalovej \u00fanavy<\/strong><\/p>\n\n\n\n<p>\u010ci u\u017e tomu ver\u00edte alebo nie, \u0161t\u00fadie preuk\u00e1zali, \u017ee kofe\u00edn skvelo napom\u00e1ha zn\u00ed\u017eeniu svalovej \u00fanavy, a to prostredn\u00edctvom zn\u00ed\u017eenia vn\u00edmania n\u00e1mahy\/bolesti po\u010das v\u00e1\u0161ho tr\u00e9ningu. S men\u0161ou svalovou \u00fanavou pod\u00e1te lep\u0161\u00ed v\u00fdkon, dokonca vykon\u00e1te aj \u010fal\u0161ie extra opakovania cvikov, na ktor\u00e9 by ste inak nemali energiu. Viac opakovan\u00ed, viac odvedenej pr\u00e1ce a teda aj lep\u0161ie v\u00fdsledky!&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/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\">Kofe\u00edn a predtr\u00e9ningov\u00e9 stimulanty<\/h3>\n\n\n\n<p>Ako je jasn\u00e9 z v\u00fdskumov, ktor\u00e9 sme spom\u00ednali vy\u0161\u0161ie, ka\u017ed\u00fd \u010dlovek reaguje na kofe\u00edn inak. Je teda iba na v\u00e1s \u010di sa rozhodnete pred tr\u00e9ningom u\u017ei\u0165 \u0161\u00e1lku k\u00e1vy, kofe\u00ednov\u00e9 tablety, alebo sa naopak posiln\u00edte predtr\u00e9ningov\u00fdm stimulantom. Niekedy sa v\u0161ak m\u00f4\u017ee sta\u0165, \u017ee kofe\u00edn je jednou zo zlo\u017eiek samotnej predtr\u00e9ningovky. Je to najm\u00e4 kv\u00f4li tomu, \u017ee kofe\u00edn rad\u00ed medzi siln\u00e9 psychoakt\u00edvne stimulanty, ktor\u00e9 stimuluj\u00fa centr\u00e1lny nervov\u00fd syst\u00e9m. Pr\u00e1ve jeho vplyv na n\u00e1\u0161 nervov\u00fd syst\u00e9m dok\u00e1\u017ee doda\u0165 energiu, zlep\u0161i\u0165 koncentr\u00e1ciu a odvr\u00e1ti\u0165 \u00fanavu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-874887158.jpg\" alt=\"Kofe\u00edn a predtr\u00e9ningov\u00e9 stimulanty\" style=\"width:843px;height:562px\" title=\"Kofe\u00edn a predtr\u00e9ningov\u00e9 stimulanty\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ma_kofein_aj_vedlajsie_ucinky\"><\/span>M\u00e1 kofe\u00edn aj ved\u013eaj\u0161ie \u00fa\u010dinky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etk\u00e9ho ve\u013ea \u0161kod\u00ed, a inak to nie je ani pri kofe\u00edne. U\u017e\u00edvanie ve\u013ek\u00e9ho mno\u017estva kofe\u00ednu m\u00f4\u017ee vies\u0165 k stavom \u00fazkosti, nervozity, zv\u00fd\u0161eniu krvn\u00e9ho tlaku \u010di nevo\u013enosti.<\/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\">(De)Hydrat\u00e1cia<\/h3>\n\n\n\n<p>Bolo preuk\u00e1zan\u00e9, \u017ee&nbsp;kofe\u00edn vyvol\u00e1va v \u013eudskom tele mierny diuretick\u00fd \u00fa\u010dinok, ktor\u00fd sp\u00f4sobuje pocit dehydrat\u00e1cie. Av\u0161ak, \u00fa\u010dinok je zanedbate\u013en\u00fd. Vedeck\u00fdmi \u0161t\u00fadiami bolo pouk\u00e1zan\u00e9 na fakt, \u017ee kofe\u00ednov\u00e9 n\u00e1poje hydratuj\u00fa telo rovnako dobre ako bezkofe\u00ednov\u00e9 n\u00e1poje. Napriek tomu, ve\u013emi dobr\u00fdm n\u00e1padom je zv\u00fd\u0161i\u0165 pr\u00edjem tekut\u00edn pri konzum\u00e1ci\u00ed kofe\u00ednu, a to najm\u00e4 v \u010dase, ke\u010f tr\u00e9nujete v hor\u00facom a vlhkom prostred\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/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\">\u00danava<\/h3>\n\n\n\n<p>Aj ke\u010f s\u00fa mnoh\u00ed z n\u00e1s presved\u010den\u00ed, \u017ee kofe\u00edn by n\u00e1s mal nabudi\u0165, jeho vysok\u00e9 mno\u017estvo m\u00f4\u017ee sp\u00f4sobi\u0165 presn\u00fd opak. Bolo zisten\u00e9, \u017ee \u013eudia, ktor\u00ed prij\u00edmali extr\u00e9mne vysok\u00fa d\u00e1vku kofe\u00ednu, (1000 mg\/de\u0148) boli viac nerv\u00f3zni, unaven\u00ed a pod stresom. Tak\u00e9to prejavy v\u0161ak m\u00f4\u017eu poci\u0165ova\u0165 aj \u013eudia, ktor\u00ed kofe\u00edn \u010dasto neu\u017e\u00edvaj\u00fa.&nbsp;Jedna zo \u0161t\u00fadi\u00ed testovala 25 zdrav\u00fdch mu\u017eov, pri\u010dom t\u00ed, ktor\u00ed prijali viac ne\u017e 300 mg kofe\u00ednu za de\u0148 uviedli, \u017ee poci\u0165ovali ove\u013ea v\u00e4\u010d\u0161\u00ed stres ne\u017e mu\u017ei, ktor\u00ed u\u017e\u00edvali placebo. Pomer kofe\u00ednu sa v\u0161ak l\u00ed\u0161i od k\u00e1vy ku k\u00e1ve. Napr\u00edklad, jedna ve\u013ek\u00e1 k\u00e1va (\u201cgrande\u201d) v Starbucks obsahuje okolo 330 mg kofe\u00ednu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-831540570.jpg\" alt=\"Kofe\u00edn - \u00fanava\" style=\"width:843px;height:562px\" title=\"Kofe\u00edn - \u00fanava\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Z\u00e1vislos\u0165<\/h3>\n\n\n\n<p>Je v\u0161eobecne zn\u00e1me, \u017ee kofe\u00edn je n\u00e1vykov\u00e1 l\u00e1tka. K z\u00e1vislosti m\u00f4\u017ee d\u00f4js\u0165, ak za de\u0148 u\u017eijete viac ako 200 mg. Po\u010das d\u0148a v\u00e1s m\u00f4\u017eu sprev\u00e1dza\u0165 r\u00f4zne sympt\u00f3my, ktor\u00e9 trvaj\u00fa priemerne 2 a\u017e 9 dn\u00ed, a prejavuj\u00fa sa boles\u0165ami hlavy, \u00fazkos\u0165ou, depresiou, \u010di r\u00f4znymi chu\u0165ami na v\u0161etko jedlo, ktor\u00e9 vid\u00edte. Tieto ved\u013eaj\u0161ie \u00fa\u010dinky m\u00f4\u017eete zmierni\u0165 t\u00fdm, \u017ee budete zni\u017eova\u0165 svoje d\u00e1vky na po\u017eadovan\u00e9 mno\u017estvo.&nbsp;V spojen\u00ed so z\u00e1vislos\u0165ou bola vykonan\u00e1 \u0161t\u00fadia s 213 \u00fa\u010dastn\u00edkmi, ktor\u00ed u\u017e\u00edvali kofe\u00edn, vyplnilo dotazn\u00edk po 16 hodin\u00e1ch bez&nbsp;kofe\u00ednu. Na z\u00e1klade v\u00fdsledkov dotazn\u00edka bolo preuk\u00e1zan\u00e9, \u017ee \u013eudia, ktor\u00ed prij\u00edmaj\u00fa kofe\u00edn na dennej b\u00e1ze, mali bolesti hlavy a poci\u0165ovali \u00fanavu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/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\">Zv\u00fd\u0161en\u00fd krvn\u00fd tlak a b\u00fa\u0161enie srdca<\/h3>\n\n\n\n<p>V prvom rade je potrebn\u00e9 podotkn\u00fa\u0165, \u017ee tieto negat\u00edvne sympt\u00f3my s\u00fa individu\u00e1lne pre ka\u017ed\u00e9ho \u010dloveka. \u0160t\u00fadia zameran\u00e1 na \u00fa\u010dinky kofe\u00ednu na srdce odhalila, \u017ee vysok\u00e9 d\u00e1vky kofe\u00ednu m\u00f4\u017eu sp\u00f4sobi\u0165 zr\u00fdchlen\u00fd tep a b\u00fa\u0161enie srdca. Av\u0161ak pri \u0161t\u00fadi\u00ed, ktorej sa z\u00fa\u010dastnilo 51 \u013eud\u00ed so srdcov\u00fdmi probl\u00e9mami, neboli ani po prijat\u00ed 100 mg kofe\u00ednu po\u010das doby 5 hod\u00edn zisten\u00e9 \u017eiadne negat\u00edvne \u00fa\u010dinky. St\u00e1le v\u0161ak plat\u00ed, \u017ee ak sami na sebe c\u00edtite, \u017ee kofe\u00edn vpl\u00fdva na v\u00e1\u0161 organizmus \u010di srdce negat\u00edvne, mali by ste uva\u017eova\u0165 o zn\u00ed\u017een\u00ed dennej d\u00e1vky.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_najoblubenejsie_zdroje_kofeinu\"><\/span>Ak\u00e9 s\u00fa najob\u013e\u00fabenej\u0161ie zdroje kofe\u00ednu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160\u00e1lka k\u00e1vy, \u010daj \u010di dokonca kofe\u00ednov\u00e9 tablety. Aj to s\u00fa sp\u00f4soby ako prija\u0165 kofe\u00edn. Po\u010fme sa pozrie\u0165 na najob\u013e\u00fabenej\u0161ie zdroje kofe\u00ednu spolo\u010dne s ich plusmi a m\u00ednusmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K\u00e1va<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prekvapk\u00e1van\u00e1 k\u00e1va: 60-180 mg na 170 ml<\/li>\n\n\n\n<li>Espresso : 70-80 mg na 44 ml<\/li>\n\n\n\n<li>Bez kofe\u00ednu: 2-5 mg na 170 ml<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-595113104.jpg\" alt=\"K\u00e1va - zdroj kofe\u00ednu\" style=\"width:843px;height:562px\" title=\"K\u00e1va - zdroj kofe\u00ednu\"\/><\/figure>\n<\/div>\n\n\n<p>Kto by nemiloval v\u00f4\u0148u \u010derstvo namletej k\u00e1vy. T\u00e1to forma prij\u00edmania kofe\u00ednu sa bezpochyby m\u00f4\u017ee zaradi\u0165 na prv\u00e9 miesto. Sved\u010d\u00ed o tom aj fakt, \u017ee mnoho \u0161portovcov v s\u00fa\u010dasnosti uprednost\u0148uje \u0161\u00e1lku k\u00e1vy pred predtr\u00e9ningov\u00fdm stimulantom.&nbsp;Najv\u00e4\u010d\u0161ou v\u00fdhodou je r\u00fdchla pr\u00edprava a \u0161irok\u00fd v\u00fdber druhov k\u00e1v. Nemali by ste v\u0161ak zab\u00fada\u0165 na to, \u017ee v\u0161etk\u00e9ho ve\u013ea \u0161kod\u00ed, a preto to ani s va\u0161ou ob\u013e\u00fabenou k\u00e1vou netreba preh\u00e1\u0148a\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K\u00e1va v&nbsp;plechovke\/vo f\u013ea\u0161i<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>70-180 mg na 220 ml&nbsp; &nbsp;<\/li>\n<\/ul>\n\n\n\n<p>\u0160iroko dostupn\u00fd produkt, zvy\u010dajne s pridan\u00fdmi prote\u00ednmi v podobe mlieka s k\u00e1vovou ar\u00f3mou\/pr\u00edchu\u0165ou. Pri t\u00fdchto produktov je v\u0161ak ve\u013emi d\u00f4le\u017eit\u00e9 dba\u0165 na nutri\u010dn\u00e9 hodnoty, nako\u013eko mnoho z nich obsahuje extr\u00e9mne d\u00e1vky cukru, \u010do v\u00e1\u0161 organizmus ur\u010dite nepote\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Energetick\u00e9 n\u00e1poje<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>75-120 mg na 230 ml&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Energetick\u00e9 n\u00e1poje s\u00fa pre telo vhodn\u00e9, av\u0161ak obsahuj\u00fa ve\u013ek\u00e9 mno\u017estvo cukru, pokia\u013e nejde o ich&nbsp;&#8220;sugar-free&#8221;&nbsp;verzie, ktor\u00e9 s\u00fa st\u00e1le viac a viac dostupn\u00e9. Aj tu v\u0161ak plat\u00ed, \u017ee by ste to s&nbsp;energetick\u00fdmi n\u00e1pojmi nemali preh\u00e1\u0148a\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010caj<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40-80 mg na 150 ml<\/li>\n<\/ul>\n\n\n\n<p>\u010co sa t\u00fdka obsahu kofe\u00ednu v \u010daji, ten &nbsp;sa zna\u010dne l\u00ed\u0161i v z\u00e1vislosti od druhu \u010daju. Je v\u0161ak zn\u00e1me, \u017ee \u010dierny \u010daj zvy\u010dajne obsahuje viac kofe\u00ednu ako&nbsp;zelen\u00fd \u010daj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>R\u00f4zne energy g\u00e9ly<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-100 mg na g\u00e9l&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Energy g\u00e9ly s\u00fa ur\u010den\u00e9 najm\u00e4 pre vytrvalostn\u00fdch \u0161portovcov, ktor\u00ed vykon\u00e1vaj\u00fa \u0165a\u017ek\u00fa fyzick\u00fa aktivitu. Nie je v\u0161ak pravidlom, \u017ee v\u0161etky g\u00e9ly musia obsahova\u0165 kofe\u00edn. Tie, ktor\u00e9 ho obsahuj\u00fa, maj\u00fa za \u00falohu podpori\u0165 n\u00edzku hladinu cukru v krvi \u0161portovcov. Pri energy g\u00e9loch je potrebn\u00e1 konzum\u00e1cia s ve\u013ek\u00fdm mno\u017estvom vody, kv\u00f4li lep\u0161ej vstrebate\u013enosti g\u00e9lu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kofeinov\u00e9 tablety<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100-200 mg na tabletu&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Kofe\u00ednov\u00e9 tablety s\u00fa jedn\u00fdm z najefekt\u00edvnej\u0161\u00edch sp\u00f4sobov ako prija\u0165 kofe\u00edn bez toho, aby ste museli zis\u0165ova\u0165, \u010di naozaj prijmete po\u017eadovan\u00fa d\u00e1vku bez ostatn\u00fdch zbyto\u010dn\u00fdch l\u00e1tok. Nev\u00fdhodou v\u0161ak je, \u017ee 1 silnej\u0161ia tableta m\u00f4\u017ee vyvola\u0165 nervozitu \u010di \u010fal\u0161ie ne\u017eelan\u00e9 \u00fa\u010dinky. Pr\u00e1ve preto je potrebn\u00e9 za\u010da\u0165 s n\u00edzkymi d\u00e1vkami, aby si va\u0161e telo pomaly na kofe\u00edn navyklo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Extrakt zo zelen\u00e9ho \u010daju<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nezisten\u00fd obsah kofe\u00ednu<\/li>\n<\/ul>\n\n\n\n<p>Hoci \u00fadaje ukazuj\u00fa, \u017ee zelen\u00fd \u010daj ovplyv\u0148uje metabolizmus, v\u00e4\u010d\u0161ina v\u00fdrobcov neuv\u00e1dza presn\u00fd obsah kofe\u00ednu v tomto spa\u013eova\u010di tuku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>BCAA Energy drinky<\/strong><\/p>\n\n\n\n<p>BCAA Energy drinky sa v poslednej dobe te\u0161ia ve\u013ekej popularite, &nbsp;a to najm\u00e4 kv\u00f4li chuti pripom\u00ednaj\u00facej energetick\u00fd n\u00e1poj a schopnos\u0165ou poskytn\u00fa\u0165 energiu a regener\u00e1ciu v jednom. Jednou zo zlo\u017eiek BCAA energy drinkov je pr\u00e1ve kofe\u00edn, ktor\u00fd sa postar\u00e1 o dlhodob\u00e9 dodanie energie. Mimochodom, vysk\u00fa\u0161ali ste u\u017e n\u00e1\u0161 nov\u00fd <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" class=\"ek-link\">BCAA<\/a> Energy drink v plechovke?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/_DSC0196.jpg\" alt=\"Moxy bcaa+ Energy Drink 250 ml - GymBeam\" style=\"width:843px;height:562px\" title=\"Moxy bcaa+ Energy Drink 250 ml - GymBeam\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcastejsie_otazky_spojene_s_kofeinom\"><\/span>Naj\u010dastej\u0161ie ot\u00e1zky spojen\u00e9 s kofe\u00ednom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zni\u017euje kofe\u00edn \u00fa\u010dinky kreat\u00ednu?<\/h3>\n\n\n\n<p>Pri aer\u00f3bnom cvi\u010den\u00ed \u010di&nbsp;HIIT tr\u00e9ningu&nbsp; nebolo preuk\u00e1zan\u00e9, \u017ee kofe\u00edn negat\u00edvne ovplyv\u0148uje \u00fa\u010dinky <a href=\"https:\/\/gymbeam.sk\/14-kreatin\" class=\"ek-link\">kreat\u00ednu<\/a>. Pr\u00e1ve naopak, kofe\u00edn sa uk\u00e1zal ako prospe\u0161n\u00fd pre celkov\u00fd v\u00fdsledok tr\u00e9ningu.<\/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. Potrebujem prij\u00edma\u0165 kofe\u00edn pravidelne?<\/h3>\n\n\n\n<p>Existuj\u00fa ur\u010dit\u00e9 v\u00fdhody spojen\u00e9 s pravideln\u00fdm prij\u00edman\u00edm kofe\u00ednu a taktie\u017e existuj\u00fa benefity z jeho pr\u00edle\u017eitostn\u00e9ho u\u017e\u00edvania. Je to teda iba na va\u0161ich preferenci\u00e1ch a tolerancii kofe\u00ednu.<\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/caffeine1.png\" alt=\" ko\u013eko kofeinu (mg) obsahuj\u00fa popul\u00e1rne n\u00e1poje,\"\/><figcaption class=\"wp-element-caption\"><em><strong><a class=\"ek-link\" href=\"https:\/\/a99d9b858c7df59c454c-96c6baa7fa2a34c80f17051de799bc8e.ssl.cf1.rackcdn.com\/images\/caffeine1.png\" target=\"_blank\" rel=\"noreferrer noopener\">prevzato z examine.com<\/a><\/strong><\/em><\/figcaption><\/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\">3. S\u00fa pre n\u00e1s energetick\u00e9 drinky \u0161kodliv\u00e9?<\/h3>\n\n\n\n<p>Pr\u00edpadov\u00e9 \u0161t\u00fadie pouk\u00e1zali na to, \u017ee energetick\u00e9 n\u00e1poje m\u00f4\u017eu ma\u0165 nepriazniv\u00fd vplyv najm\u00e4 na n\u00e1\u0161 kardiovaskul\u00e1rny syst\u00e9m. Av\u0161ak z celkov\u00e9ho h\u013eadiska, ak prij\u00edmate iba odpor\u00fa\u010dan\u00fa denn\u00fa d\u00e1vku, energetick\u00e9 n\u00e1poje nepreukazuj\u00fa \u017eiadne negat\u00edvne vplyvy na organizmus. Mus\u00edme v\u0161ak poznamena\u0165, \u017ee vo v\u00e4\u010d\u0161ine energetick\u00fdch n\u00e1pojov prij\u00edmate spolo\u010dne s kofe\u00ednom aj mno\u017estvo cukru. Preto si v\u017edy okrem zlo\u017eenia skontrolujte aj nutri\u010dn\u00e9 hodnoty n\u00e1poja, alebo zvo\u013ete verziu bez cukru.<\/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. Ako kofe\u00edn pracuje v na\u0161om mozgu?<\/h3>\n\n\n\n<p>Po\u010das d\u0148a za\u010dnete by\u0165 unaven\u00fd kv\u00f4li tomu, \u017ee sa adenoz\u00edn spoj\u00ed s takzvan\u00fdm receptorom A1 vo va\u0161om mozgu. Kofe\u00edn br\u00e1ni tomu, aby sa adenoz\u00edn pripojil ku tomuto receptoru, \u010do pom\u00f4\u017ee bojova\u0165 proti \u00fanave.<\/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\">5. Ak\u00e1 je bezpe\u010dn\u00e1 d\u00e1vka kofe\u00ednu?<\/h3>\n\n\n\n<p>Bezpe\u010dn\u00e1 d\u00e1vka kofe\u00ednu je ve\u013emi relat\u00edvny pojem, preto\u017ee z\u00e1vis\u00ed od mnoh\u00fdch faktorov, ako aj od v\u00e1\u0161ho zdravia. U niektor\u00fdch \u013eud\u00ed sa neprejavia \u017eiadne negat\u00edvne sympt\u00f3my po u\u017eit\u00ed viacer\u00fdch \u0161\u00e1lok k\u00e1vy za de\u0148. Naopak in\u00fdm posta\u010d\u00ed jedna \u0161\u00e1lka k\u00e1vy na to, aby sa ich krvn\u00fd tlak rap\u00eddne zv\u00fd\u0161il, mali zhor\u0161en\u00fd sp\u00e1nok, bolesti hlavy \u010di poci\u0165ovali nervozitu a \u00fanavu. Pre dospel\u00fdch \u013eud\u00ed sa pova\u017euje za bezpe\u010dn\u00fa d\u00e1vku kofe\u00ednu 400 mg za de\u0148. Tehotn\u00e9 alebo kojace \u017eeny by nemali konzumova\u0165 viac ne\u017e 200 mg\/de\u0148. \u013dudia s kardiovaskul\u00e1rnymi probl\u00e9mami by mali udr\u017eiava\u0165 d\u00e1vky kofe\u00ednu na minime.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tomto obr\u00e1zku je zn\u00e1zornen\u00e9, ko\u013eko kofe\u00ednu (mg) obsahuj\u00fa popul\u00e1rne n\u00e1poje, kktor\u00e9 be\u017ene konzumujeme. Najviac, a to 280 mg kofe\u00ednu, obsahuje energetick\u00fd n\u00e1poj JOLT, pri\u010dom \u0161\u00e1lka mletej k\u00e1vy obsahuje cca 163 mg kofe\u00ednu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_napojov_musime_vypit_aby_sme_dosiahli_odporucanu_400_mg_hranicu_prijmu_kofeinu\"><\/span>Ko\u013eko n\u00e1pojov mus\u00edme vypi\u0165, aby sme dosiahli odpor\u00fa\u010dan\u00fa 400 mg hranicu pr\u00edjmu kofe\u00ednu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/caffeine2.png\" alt=\"Na tomto obr\u00e1zku je n\u00e1zorne zakreslen\u00e9, ko\u013eko energetick\u00fdch drinkov, k\u00e1vy, \u010dierneho \u010di zelen\u00e9ho \u010daju by ste museli vypi\u0165 na to, aby ste dosiahli denn\u00fa d\u00e1vku kofe\u00ednu, teda 400 mg.\"\/><figcaption class=\"wp-element-caption\">prevzat\u00e9 z examine.com<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Na tomto obr\u00e1zku je n\u00e1zorne zakreslen\u00e9, ko\u013eko energetick\u00fdch drinkov, k\u00e1vy, \u010dierneho \u010di zelen\u00e9ho \u010daju by ste museli vypi\u0165 na to, aby ste dosiahli denn\u00fa d\u00e1vku kofe\u00ednu, teda 400 mg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_uzivat_kofein\"><\/span>Ako u\u017e\u00edva\u0165 kofe\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete zv\u00fd\u0161i\u0165 svoj \u0161portov\u00fd v\u00fdkon, je tu p\u00e1r bodov, ktor\u00e9 by ste nemali prehliadnu\u0165.<\/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\">D\u00e1vkovanie<\/h3>\n\n\n\n<p>\u00da\u010dinky kofe\u00ednu m\u00f4\u017eete poci\u0165ova\u0165 u\u017e pri 20 mg (0,3 mg\/kg va\u0161ej telesnej v\u00e1hy). Ak ste nikdy predt\u00fdm kofe\u00edn neu\u017e\u00edvali, za\u010dnite s najni\u017e\u0161ou d\u00e1vkou. Mnoho \u013eud\u00ed konzumuje ve\u013ek\u00e9 mno\u017estvo kofe\u00ednu bez toho, aby si uvedomovali jeho siln\u00e9 d\u00f4sledky na metabolizmus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak r\u00e1no vypijete \u0161\u00e1lku k\u00e1vy s obsahom 100 mg kofe\u00ednu, 150 mg v spa\u013eova\u010di tukov (s obsahom kofe\u00ednu) a 200 mg pred tr\u00e9ningom, je to mno\u017estvo kofe\u00ednu, pri ktorom sa m\u00f4\u017eu prejavi\u0165 pr\u00edznaky, ako tras, \u00fazkosti, nervozita \u010di b\u00fa\u0161enie srdca. Preto je potrebn\u00e9 d\u00e1vku zn\u00ed\u017ei\u0165 a prisp\u00f4sobi\u0165 ju svojmu telu, telesn\u00e9mu v\u00fdkonu \u010di zdatnosti.<span style=\"color:#ff6600\" class=\"tadv-color\"> [13]<\/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\">Na\u010dasovanie<\/h3>\n\n\n\n<p>Hladinu kofe\u00ednu v krvi zv\u00fd\u0161ite 60 a\u017e 90 min\u00fat po konzum\u00e1ci\u00ed. Z toho d\u00f4vodu by ste ho mali u\u017e\u00edva\u0165 1 a\u017e 2 hodiny pred tr\u00e9ningom. Pam\u00e4tajte si, \u017ee kofe\u00edn m\u00e1 pomerne dlh\u00e9 p\u00f4sobenie, pribli\u017ene 6 hod\u00edn, \u010do znamen\u00e1, \u017ee ak prijmete 200 mg tablety po\u010das 18 hod\u00edn, budete e\u0161te polovicu tejto d\u00e1vky c\u00edti\u0165 v tele pribli\u017ene do polnoci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017ee to ma\u0165 neblah\u00fd vplyv na v\u00e1\u0161 pravideln\u00fd sp\u00e1nkov\u00fd cyklus. Taktie\u017e by ste mali by\u0165 s kofe\u00ednom ve\u013emi opatrn\u00fd, ak m\u00e1te probl\u00e9my so srdcom, respekt\u00edve trp\u00edte ochoren\u00edm srdca.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n<\/div>\n<\/div>\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_musite_vediet_o_kofeine_a_treningu\"><\/span>V\u0161etko, \u010do mus\u00edte vedie\u0165 o kofe\u00edne a tr\u00e9ningu<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=\"Kofe\u00edn - ako n\u00edm zefekt\u00edvnite svoj tr\u00e9ning | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/0EqsVwoNuCM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>V akej forme prij\u00edmate kofe\u00edn vy? Je pod\u013ea v\u00e1s lep\u0161\u00ed ne\u017e predtr\u00e9ningov\u00fd stimulant? Nap\u00ed\u0161te n\u00e1m va\u0161u odpove\u010f do koment\u00e1ra a v pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\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","protected":false},"excerpt":{"rendered":"<p>Kofe\u00edn je siln\u00fd stimulant, \u017eivotabudi\u010d a \u010dasto nahr\u00e1dza predtr\u00e9ningov\u00fd stimulant u \u0161portovcov. Prezrad\u00edme v\u00e1m ako si n\u00edm zefekt\u00edvnite tr\u00e9ning na maximum! <\/p>\n","protected":false},"author":25,"featured_media":140781,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6046,6056,6059,6062],"filter_section":[],"filter_attribute":[13880,13059,13058,13064,13067,13057,13073,13068,13881],"class_list":{"0":"post-299751","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-chudnutie","9":"tag-doplnky-vyzivy","10":"tag-kofein","11":"tag-trening","12":"filter_attribute-chudnutie-doplnky","13":"filter_attribute-gainery-a-sacharidy","14":"filter_attribute-kreatin","15":"filter_attribute-ostatne-doplnky-vyzivy","16":"filter_attribute-regeneracia","17":"filter_attribute-spalovace-tuku","18":"filter_attribute-spanok","19":"filter_attribute-sportovy-vykon","20":"filter_attribute-zdravie-doplnky","21":"h-entry","22":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kofe\u00edn a ako n\u00edm zefekt\u00edvnite svoj tr\u00e9ning - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kofe\u00edn je siln\u00fd stimulant, \u017eivotabudi\u010d a \u010dasto nahr\u00e1dza predtr\u00e9ningov\u00fd stimulant u \u0161portovcov. 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