{"id":339416,"date":"2022-02-02T10:00:00","date_gmt":"2022-02-02T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=339416"},"modified":"2025-05-30T13:48:44","modified_gmt":"2025-05-30T11:48:44","slug":"co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/","title":{"rendered":"Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery i vytrvalce"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#Proc_jist_po_cviceni\" title=\"Pro\u010d j\u00edst po cvi\u010den\u00ed?\">Pro\u010d j\u00edst po cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#S_cim_pomuze_potreninkove_jidlo_a_suplementace\" title=\"S \u010d\u00edm pom\u016f\u017ee potr\u00e9ninkov\u00e9 j\u00eddlo a suplementace?&nbsp;\">S \u010d\u00edm pom\u016f\u017ee potr\u00e9ninkov\u00e9 j\u00eddlo a suplementace?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#Vyznam_potreninkove_suplementace_a_stravy_pro_silove_sportovce\" title=\"V\u00fdznam potr\u00e9ninkov\u00e9 suplementace a stravy pro silov\u00e9 sportovce\">V\u00fdznam potr\u00e9ninkov\u00e9 suplementace a stravy pro silov\u00e9 sportovce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#Vyznam_potreninkove_suplementace_a_stravy_pro_vytrvalostni_sportovce\" title=\"V\u00fdznam potr\u00e9ninkov\u00e9 suplementace a stravy pro vytrvalostn\u00ed sportovce\">V\u00fdznam potr\u00e9ninkov\u00e9 suplementace a stravy pro vytrvalostn\u00ed sportovce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#Jake_doplnky_stravy_se_hodi_po_treninku\" title=\"Jak\u00e9 dopl\u0148ky stravy se hod\u00ed po tr\u00e9ninku?&nbsp;\">Jak\u00e9 dopl\u0148ky stravy se hod\u00ed po tr\u00e9ninku?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#Co_by_melo_obsahovat_idealni_potreninkove_jidlo\" title=\"Co by m\u011blo obsahovat ide\u00e1ln\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo?\">Co by m\u011blo obsahovat ide\u00e1ln\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#_Tipy_na_nejlepsi_jidla_po_silovem_a_vytrvalostnim_treninku\" title=\"&nbsp;Tipy na nejlep\u0161\u00ed j\u00eddla po silov\u00e9m a vytrvalostn\u00edm tr\u00e9ninku\">&nbsp;Tipy na nejlep\u0161\u00ed j\u00eddla po silov\u00e9m a vytrvalostn\u00edm tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jak\u00e9 je va\u0161e prvn\u00ed j\u00eddlo pot\u00e9, co se vr\u00e1t\u00edte dom\u016f z posilovny nebo b\u011b\u017eeck\u00e9ho tr\u00e9ninku? Mo\u017en\u00e1 s\u00e1hnete po tom, co v\u00e1m p\u0159ijde jako prvn\u00ed pod ruku, nebo p\u0159esn\u011b v\u00edte, co va\u0161e t\u011blo po z\u00e1t\u011b\u017ei pot\u0159ebuje, a tomu uzp\u016fsob\u00edte i j\u00eddlo. Pokud si ale nejste potr\u00e9ninkovou stravou tak \u00fapln\u011b jist\u00ed a chcete maxim\u00e1ln\u011b podpo\u0159it sv\u00e9 \u00fasil\u00ed vst\u0159\u00edc rychlej\u0161\u00edm v\u00fdsledk\u016fm, je zapot\u0159eb\u00ed v\u011bnovat trochu v\u00edce pozornosti j\u00eddlu po cvi\u010den\u00ed.<strong> Zlep\u0161\u00edte tak regeneraci a p\u0159iprav\u00edte t\u011blo na dal\u0161\u00ed tr\u00e9nink, <\/strong>na kter\u00e9m pak m\u016f\u017eete podat je\u0161t\u011b lep\u0161\u00ed v\u00fdkon.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud sportujete a sna\u017e\u00edte se zhubnout, zlep\u0161it v\u00fdkonnost nebo nabrat svaly, m\u011bli byste v prvn\u00ed \u0159ad\u011b d\u00e1t pozor na v\u00e1\u0161 celodenn\u00ed j\u00eddeln\u00ed\u010dek. Ani to nejdokonalej\u0161\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo v\u00e1s toti\u017e nezachr\u00e1n\u00ed, pokud ve zbytku dne stravu v\u016fbec ne\u0159e\u0161\u00edte. Jen s dob\u0159e postaven\u00fdm j\u00eddeln\u00ed\u010dkem pak z\u00edsk\u00e1te v\u0161echny benefity ide\u00e1ln\u00edho potr\u00e9ninkov\u00e9ho j\u00eddla a suplementace.<\/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\" id=\"proc-jist-po-cviceni\"><span class=\"ez-toc-section\" id=\"Proc_jist_po_cviceni\"><\/span>Pro\u010d j\u00edst po cvi\u010den\u00ed?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jinak bude ke strav\u011b po tr\u00e9ninku p\u0159istupovat rekrea\u010dn\u00ed sportovec, kter\u00fd si jde 3kr\u00e1t t\u00fddn\u011b zab\u011bhat, a vytrvalostn\u00ed nebo silov\u00fd sportovec, kter\u00fd se p\u0159\u00edpravuje na z\u00e1vody a tr\u00e9nuje nap\u0159\u00edklad i dvouf\u00e1zov\u011b. Tak\u00e9 nesm\u00edme zapomenout na rozd\u00edln\u00e9 c\u00edle sportovc\u016f. N\u011bkdo cvi\u010d\u00ed pro radost a dobr\u00fd pocit, dal\u0161\u00ed se pomoc\u00ed pohybu sna\u017e\u00ed zhubnout a t\u0159et\u00ed usiluje o co nejlep\u0161\u00ed sportovn\u00ed v\u00fdkonnost. <strong>\u010c\u00edm je sportovc\u016fv tr\u00e9ninkov\u00fd pl\u00e1n n\u00e1ro\u010dn\u011bj\u0161\u00ed, t\u00edm stoup\u00e1 i v\u00fdznam dopl\u0148k\u016f stravy a j\u00eddla po v\u00fdkonu.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg\" alt=\"Pro\u010d j\u00edst po tr\u00e9ninku?\" class=\"wp-image-339451\" style=\"width:843px;height:562px\" title=\"Pro\u010d j\u00edst po tr\u00e9ninku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"s-cim-pomuze-potreninkove-jidlo-a-suplementace\"><span class=\"ez-toc-section\" id=\"S_cim_pomuze_potreninkove_jidlo_a_suplementace\"><\/span>S \u010d\u00edm pom\u016f\u017ee potr\u00e9ninkov\u00e9 j\u00eddlo a suplementace?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strava po cvi\u010den\u00ed nen\u00ed jen odm\u011bna za vynalo\u017een\u00e9 \u00fasil\u00ed. Jedn\u00e1 se o zp\u016fsob, jak rychle a efektivn\u011b doplnit z\u00e1soby energie a \u017eivin, kter\u00e9 organismus pot\u0159ebuje pro spr\u00e1vnou regeneraci.&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\" id=\"1-doplni-energii\">1. Dopln\u00ed energii<\/h3>\n\n\n\n<p>Svaly pro svou \u010dinnost vyu\u017e\u00edvaj\u00ed z\u00e1sobn\u00ed sacharid <strong>glykogen<\/strong>, kter\u00fd slou\u017e\u00ed jako zdroj energie. Ten se b\u011bhem tr\u00e9ninku m\u016f\u017ee pom\u011brn\u011b rychle vy\u010derpat, a to zejm\u00e9na v p\u0159\u00edpad\u011b n\u00e1ro\u010dn\u00fdch a intenzivn\u00edch sportovn\u00edch v\u00fdkon\u016f. S jeho efektivn\u00edm dopln\u011bn\u00edm pomohou <strong>rychl\u00e9 sacharidy<\/strong> po z\u00e1t\u011b\u017ei n\u00e1sledovan\u00e9 komplexn\u00edm j\u00eddlem pro celkovou regeneraci organismu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/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\" id=\"2-ochrani-svaly\">2. Ochr\u00e1n\u00ed svaly<\/h3>\n\n\n\n<p>Po tr\u00e9ninku p\u0159evl\u00e1d\u00e1 rozklad (katabolismus) svalov\u00e9 tk\u00e1n\u011b nad jej\u00ed tvorbou (anabolismus). V t\u011ble v tomto stavu doch\u00e1z\u00ed k odbour\u00e1v\u00e1n\u00ed svalov\u00e9 tk\u00e1n\u011b pro zisk esenci\u00e1ln\u00edch aminokyselin a regeneraci zat\u00ed\u017een\u00fdch sval\u016f. Tomu m\u016f\u017ee zabr\u00e1nit <strong>p\u0159\u00edjem kvalitn\u00edch a rychle straviteln\u00fdch b\u00edlkovin<\/strong>, kter\u00e9 jsou zdrojem t\u011bchto aminokyselin. Ty pak mohou pomoci p\u0159evr\u00e1tit misky vah katabolismu a anabolismu na spr\u00e1vnou stranu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/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\" id=\"3-podpori-rust-svalu\">3. Podpo\u0159\u00ed r\u016fst sval\u016f<\/h3>\n\n\n\n<p>Krom\u011b ochrany sval\u016f jsou b\u00edlkoviny nepostradateln\u00e9 tak\u00e9 pro jejich r\u016fst. D\u00edky vy\u0161\u0161\u00edmu p\u0159\u00edjmu b\u00edlkovin po cvi\u010den\u00ed m\u00e1 organismus najednou dostatek stavebn\u00edch kamen\u016f nejen pro<strong> opravu tr\u00e9ninkem po\u0161kozen\u00fdch svalov\u00fdch vl\u00e1ken,<\/strong> ale tak\u00e9 pro jejich rozvoj (hypertrofii a r\u016fst s\u00edly). <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/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\" id=\"4-doplni-ztracenou-vodu-a-elektrolyty\">4. Dopln\u00ed ztracenou vodu a elektrolyty<\/h3>\n\n\n\n<p>V pr\u016fb\u011bhu n\u00e1ro\u010dn\u00fdch tr\u00e9nink\u016f doch\u00e1z\u00ed vlivem pocen\u00ed k vy\u0161\u0161\u00edm ztr\u00e1t\u00e1m tekutin a miner\u00e1ln\u00edch l\u00e1tek, jako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edk<\/a>, sod\u00edk, drasl\u00edk, v\u00e1pn\u00edk nebo chloridy. Pr\u00e1v\u011b sod\u00edk a drasl\u00edk jsou dva hlavn\u00ed elektrolyty, kter\u00e9 se v t\u011ble <strong>staraj\u00ed o optim\u00e1ln\u00ed hydrataci. <\/strong>Tyto miner\u00e1ln\u00ed l\u00e1tky jsou nav\u00edc <strong>d\u016fle\u017eit\u00e9 pro \u010dinnost sval\u016f, <\/strong>tak\u017ee je kl\u00ed\u010dov\u00e9 udr\u017eovat jejich vyrovnan\u00e9 mno\u017estv\u00ed v t\u011ble. Dostate\u010dn\u00fdm pitn\u00fdm re\u017eimem s obsa\u017een\u00fdmi elektrolyty tak efektivn\u011b podpo\u0159\u00edte spr\u00e1vnou hydrataci organismu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/span><\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"5464\" height=\"8192\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/image00038.jpeg\" alt=\"V\u00fdhody potr\u00e9ninkov\u00e9ho j\u00eddla\" class=\"wp-image-339466\" title=\"V\u00fdhody potr\u00e9ninkov\u00e9ho j\u00eddla\"\/><\/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\" id=\"5-muze-snizit-bolestivost-svalu-po-treninku\">5. M\u016f\u017ee sn\u00ed\u017eit bolestivost sval\u016f po tr\u00e9ninku<\/h3>\n\n\n\n<p>Bolest sval\u016f po tr\u00e9ninku neboli DOMS (Delayed Onset Muscle Soreness) je zp\u016fsobena hlavn\u011b po\u0161kozen\u00edm svalov\u00fdch vl\u00e1ken. D\u00edky rychl\u00e9mu dod\u00e1n\u00ed b\u00edlkovin, vitam\u00edn\u016f a dal\u0161\u00edch l\u00e1tek <strong>podpo\u0159\u00edte procesy, kter\u00e9 souvis\u00ed s hojen\u00edm svalov\u00e9 tk\u00e1n\u011b <\/strong>a celkovou regenerac\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/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\" id=\"6-zvysena-ochrana-pred-zranenim-na-dalsim-treninku\">6. Zv\u00fd\u0161en\u00e1 ochrana p\u0159ed zran\u011bn\u00edm na dal\u0161\u00edm tr\u00e9ninku<\/h3>\n\n\n\n<p>Dostatek energie a \u017eivin je d\u016fle\u017eit\u00fd pro spr\u00e1vnou funkci sval\u016f a cel\u00e9ho pohybov\u00e9ho apar\u00e1tu. Pokud v\u00e1s \u010dekaj\u00ed b\u011bhem jednoho dne dva tr\u00e9ninky, <strong>bez dostate\u010dn\u00e9ho dopln\u011bn\u00ed energie v\u00e1s nejsp\u00ed\u0161 nemine \u00fanava a\u017e vy\u010derp\u00e1n\u00ed, z \u010deho\u017e plyne vy\u0161\u0161\u00ed riziko zran\u011bn\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sn\u00ed\u017een\u00e9 z\u00e1soby miner\u00e1ln\u00edch l\u00e1tek a dehydratace tak\u00e9 mohou zp\u016fsobit svalov\u00e9 k\u0159e\u010de nebo pot\u00ed\u017ee s koncentrac\u00ed na v\u00fdkon, kter\u00e9 rovn\u011b\u017e znamenaj\u00ed nebezpe\u010d\u00ed \u00farazu. I tady m\u016f\u017ee potr\u00e9ninkov\u00e1 v\u00fd\u017eiva pomoci a tyto rizika podstatn\u011b sn\u00ed\u017eit a\u017e eliminovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/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\" id=\"7-podpora-imunitnich-funkci\">7. Podpora imunitn\u00edch funkc\u00ed<\/h3>\n\n\n\n<p>Po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku m\u016f\u017ee doj\u00edt k oslaben\u00ed imunity, z \u010deho\u017e plyne vy\u0161\u0161\u00ed riziko onemocn\u011bn\u00ed. To hroz\u00ed hlavn\u011b po del\u0161\u00edch vytrvalostn\u00edch v\u00fdkonech, p\u0159i kter\u00fdch se vy\u010derpaj\u00ed energetick\u00e9 z\u00e1soby. <strong>Imunitn\u00edmu syst\u00e9mu mohou krom\u011b energie chyb\u011bt tak\u00e9 aminokyseliny,<\/strong> kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro jeho funkci. V\u010dasn\u00fd p\u0159\u00edjem rychle straviteln\u00fdch sacharid\u016f a b\u00edlkovin po cvi\u010den\u00ed tomu m\u016f\u017ee zabr\u00e1nit. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>V\u0161echny popsan\u00e9 <strong>benefity potr\u00e9ninkov\u00e9 v\u00fd\u017eivy pak maj\u00ed vliv nejen na v\u00fdkon, ale tak\u00e9 na celkov\u00e9 zdrav\u00ed.<\/strong> Ocen\u00ed je profi b\u011b\u017eci, cyklist\u00e9, kulturisti, vzp\u011bra\u010di, fitness nad\u0161enci a tak\u00e9 dal\u0161\u00ed aktivn\u00ed jedinci, kte\u0159\u00ed berou sport jako sou\u010d\u00e1st \u017eivotn\u00edho stylu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkter\u00e9 z t\u011bchto v\u00fdhod pro v\u00e1s budou d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e jin\u00e9. Pokud cvi\u010d\u00edte silov\u011b ocen\u00edte v\u00edce vliv potr\u00e9ninkov\u00e9 v\u00fd\u017eivy na r\u016fst sval\u016f ne\u017e t\u0159eba z\u00e1vodn\u00ed cyklist\u00e9 \u010di b\u011b\u017eci. Pro n\u011b m\u00e1 zase v\u011bt\u0161\u00ed v\u00fdznam efektivn\u00ed dopl\u0148ov\u00e1n\u00ed energie, kter\u00e9 rozhoduje o jejich sportovn\u00edch v\u00fdsledc\u00edch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vyznam-potreninkove-suplementace-a-stravy-pro-silove-sportovce\"><span class=\"ez-toc-section\" id=\"Vyznam_potreninkove_suplementace_a_stravy_pro_silove_sportovce\"><\/span>V\u00fdznam potr\u00e9ninkov\u00e9 suplementace a stravy pro silov\u00e9 sportovce<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud cvi\u010d\u00edte s vlastn\u00ed vahou, \u010dinkami nebo kettlebelly, nejsp\u00ed\u0161 je va\u0161\u00edm c\u00edlem hlavn\u011b zpevn\u011bn\u00ed postavy, r\u016fst sval\u016f a s\u00edly. D\u00edky dob\u0159e nastaven\u00e9 strav\u011b a dopl\u0148k\u016fm po tr\u00e9ninku tyto c\u00edle m\u016f\u017eete efektivn\u011b podpo\u0159it. Po silov\u00e9m tr\u00e9ninku toti\u017e ve svalech doch\u00e1z\u00ed k drobn\u00fdm mikrotrhlin\u00e1m, kter\u00e9 se po jeho skon\u010den\u00ed za\u010d\u00ednaj\u00ed zacelovat (regenerovat). D\u00edky tomu pak sval s\u00edl\u00ed a roste<strong>. <\/strong>To se ale neobejde bez b\u00edlkovin, kter\u00e9<strong> jsou zdrojem nejd\u016fle\u017eit\u011bj\u0161\u00edho stavebn\u00edho materi\u00e1lu pro svaly \u2013 aminokyselin. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/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\" id=\"bilkoviny-po-treninku-ziskejte-vetsi-a-silnejsi-svaly\">B\u00edlkoviny po tr\u00e9ninku: Z\u00edskejte v\u011bt\u0161\u00ed a siln\u011bj\u0161\u00ed svaly<strong><\/strong><\/h3>\n\n\n\n<p>Pro r\u016fst sval\u016f je nezbytn\u00e9 j\u00edst <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potraviny s obsahem b\u00edlkovin<\/a> v pr\u016fb\u011bhu cel\u00e9ho dne. Jedin\u011b tak bude m\u00edt va\u0161e t\u011blo dostatek stavebn\u00edch l\u00e1tek (aminokyselin) pro opravu a budov\u00e1n\u00ed svalov\u00e9 hmoty. Dal\u0161\u00edm krokem, kter\u00fdm m\u016f\u017eete tento proces je\u0161t\u011b zefektivnit je p\u0159\u00edjem b\u00edlkovin hned po tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V t\u00e9 dob\u011b toti\u017e doch\u00e1z\u00ed k intenzivn\u00ed p\u0159estavb\u011b svalov\u00e9 hmoty (regenerace a r\u016fst). <\/strong>Jedn\u00e1 se tak o p\u0159\u00edle\u017eitost, kterou m\u016f\u017eete pomoc\u00ed v\u010dasn\u00e9ho p\u0159\u00edjmu b\u00edlkovin obr\u00e1tit ve sv\u016fj prosp\u011bch, a podpo\u0159it tak svalovou hypertrofii. Zv\u00fd\u0161en\u00e1 tvorba svalov\u00fdch b\u00edlkovin v t\u011ble prob\u00edh\u00e1 24\u201348 hodin po cvi\u010den\u00ed, co\u017e lze do jist\u00e9 m\u00edry ch\u00e1pat jako b\u00e1jn\u00e9 anabolick\u00e9 okno. A pr\u00e1v\u011b po tr\u00e9ninku je ide\u00e1ln\u00ed \u010das, kdy doplnit b\u00edlkoviny a zah\u00e1jit rychlou regeneraci po\u0161kozen\u00fdch sval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/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\" id=\"kolik-bilkovin-byste-meli-prijmout-pro-podporu-regenerace-a-rustu-svalu\">Kolik b\u00edlkovin byste m\u011bli p\u0159ijmout pro podporu regenerace a r\u016fstu sval\u016f?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Do 2 hodin po cvi\u010den\u00ed se doporu\u010duje p\u0159ijmout 20\u201340 g b\u00edlkovin nebo 10\u201312 g <\/strong>esenci\u00e1ln\u00edch aminokyselin (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a>, BCAA)<strong>.<\/strong><\/li>\n\n\n\n<li><strong>Rychl\u00e9 dopln\u011bn\u00ed b\u00edlkovin zajist\u00ed proteinov\u00fd n\u00e1poj. <\/strong>Ide\u00e1ln\u00ed je nap\u0159\u00edklad <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a><\/strong>, kter\u00fd p\u0159\u00edpadn\u011b m\u016f\u017eete doplnit je\u0161t\u011b o leucin \u010di <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bcaa-1500-lysin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong> pro maxim\u00e1ln\u00ed anabolick\u00fd potenci\u00e1l.<\/li>\n\n\n\n<li>V pr\u016fb\u011bhu cel\u00e9ho dne pak v\u011bt\u0161in\u011b silov\u00fdch sportovc\u016f sta\u010d\u00ed zhruba <strong>1,4\u20132 g b\u00edlkovin<\/strong> na kg t\u011blesn\u00e9 hmotnosti (TH). <span style=\"color:#ff6600\" class=\"tadv-color\">[5, 7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, \u010d\u00edm je\u0161t\u011b podpo\u0159\u00edte r\u016fst sval\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a cvi\u010dit, abych kone\u010dn\u011b nabral svaly?&nbsp;<\/strong><\/a><\/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=\"28324,51652,59104,30271,60799,60667,58801,58687,56392,39076,36625 \" ><\/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<h2 class=\"wp-block-heading\" id=\"vyznam-potreninkove-suplementace-a-stravy-pro-vytrvalostni-sportovce\"><span class=\"ez-toc-section\" id=\"Vyznam_potreninkove_suplementace_a_stravy_pro_vytrvalostni_sportovce\"><\/span>V\u00fdznam potr\u00e9ninkov\u00e9 suplementace a stravy pro vytrvalostn\u00ed sportovce<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasn\u00fd p\u0159\u00edjem \u017eivin po tr\u00e9ninku pom\u016f\u017ee i b\u011b\u017ec\u016fm, cyklist\u016fm, plavc\u016fm a dal\u0161\u00ed milovn\u00edk\u016fm aerobn\u00edch sport\u016f pod\u00e1vat lep\u0161\u00ed v\u00fdkony. Ti pot\u0159ebuj\u00ed hlavn\u011b <strong>dostatek energie, d\u00edky kter\u00e9 zvl\u00e1dnou dlouh\u00e9 a n\u00e1ro\u010dn\u00e9 tr\u00e9ninky.<\/strong> B\u011bhem nich svaly vyu\u017e\u00edvaj\u00ed pro svou pr\u00e1ci hlavn\u011b ulo\u017een\u00fd z\u00e1sobn\u00ed sacharid glykogen. \u010c\u00edm je z\u00e1t\u011b\u017e intenzivn\u011bj\u0161\u00ed, t\u00edm rychleji jej vy\u010derp\u00e1me, a t\u00edm p\u00e1dem tak\u00e9 ztr\u00e1c\u00edme v\u00fdkonnost. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/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\" id=\"sacharidy-po-treninku-rychla-regenerace-glykogenu\">Sacharidy po tr\u00e9ninku: Rychl\u00e1 regenerace glykogenu&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Sacharidy pom\u00e1haj\u00ed sportovc\u016fm doplnit z\u00e1soby glykogenu. To je d\u016fvod, pro\u010d maj\u00ed vytrvalci \u010dasto vy\u0161\u0161\u00ed p\u0159\u00edjem sacharid\u016f. K obnoven\u00ed z\u00e1sob tohoto zdroje energie p\u0159isp\u00edv\u00e1 tak\u00e9 zv\u00fd\u0161en\u00fd p\u0159\u00edjem rychl\u00fdch sacharid\u016f hned po tr\u00e9ninku. V dob\u011b <strong>do 2 hodin po z\u00e1t\u011b\u017ei jsou toti\u017e v t\u011ble ide\u00e1ln\u00ed podm\u00ednky pro tvorbu a ukl\u00e1d\u00e1n\u00ed glykogenu <\/strong>ve svalech. P\u0159ena\u0161e\u010de, kter\u00e9 tuto \u017eivinu dopravuj\u00ed do hladov\u00fdch sval\u016f, jsou ve vysok\u00e9m stupni pohotovosti a jen \u010dekaj\u00ed na sv\u016fj n\u00e1klad, aby jej mohli dov\u00e9zt do c\u00edlov\u00e9 \u201csvalov\u00e9 stanice\u201d. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rychl\u00e9 dopln\u011bn\u00ed sacharid\u016f je obzvl\u00e1\u0161\u0165 d\u016fle\u017eit\u00e9 pro silov\u00e9 sportovce nebo vytrvalce, kte\u0159\u00ed <strong>tr\u00e9nuj\u00ed dvouf\u00e1zov\u011b<\/strong>. Pom\u016f\u017ee jim to urychlit regeneraci a z\u00edskat energii na dal\u0161\u00ed tr\u00e9nink. To stejn\u00e9 ale plat\u00ed tak\u00e9 pro rekrea\u010dn\u00ed sportovce, kte\u0159\u00ed si jdou r\u00e1no zacvi\u010dit do posilovny a odpoledne je\u0161t\u011b zab\u011bhat.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"748\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-748x1124.jpeg\" alt=\"Dopl\u0148ky stravy po kardiu\" class=\"wp-image-339642\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-748x1124.jpeg 748w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-1022x1536.jpeg 1022w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4.jpeg 1342w\" sizes=\"auto, (max-width: 748px) 100vw, 748px\" \/><\/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\" id=\"kolik-sacharidu-byste-meli-prijimat-pro-maximalizaci-glykogenovych-zasob\">Kolik sacharid\u016f byste m\u011bli p\u0159ij\u00edmat pro maximalizaci glykogenov\u00fdch z\u00e1sob?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pokud v\u00e1s do 4 hodin \u010dek\u00e1 dal\u0161\u00ed tr\u00e9nink<\/strong> a chcete maxim\u00e1ln\u011b obnovit z\u00e1soby glykogenu, doporu\u010duje se ka\u017edou hodinu p\u0159ijmout <strong>1,2 g sacharid\u016f<\/strong> na kilogram t\u011blesn\u00e9 hmotnosti (TH) nebo kombinaci <strong>0,8 g sacharid\u016f<\/strong> na kg TH a <strong>0,2\u20130,4 g b\u00edlkovin<\/strong> na kg TH. K sacharid\u016fm m\u016f\u017eete p\u0159idat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofein<\/strong><\/a><strong> (3\u20136 mg\/kg TH)<\/strong> pro je\u0161t\u011b efektivn\u011bj\u0161\u00ed ukl\u00e1d\u00e1n\u00ed glykogenu.\n<ul class=\"wp-block-list\">\n<li><strong>Pro 65kg \u017eenu by to znamenalo 52 g sacharid\u016f a 13 g b\u00edlkovin ka\u017edou hodinu.<\/strong> Toho by dos\u00e1hla nap\u0159\u00edklad p\u0159\u00edjmem 52 g maltodextrinu v kombinaci s 18 g syrov\u00e1tkov\u00e9ho proteinu.<\/li>\n\n\n\n<li><strong>80kg mu\u017e by m\u011bl p\u0159ijmout 65 g sacharid\u016f a 16 g b\u00edlkovin ka\u017edou hodinu,<\/strong> co\u017e by pro n\u011bj p\u0159edstavovalo vypit\u00ed potr\u00e9ninkov\u00e9ho n\u00e1poje s obsahem 65 g maltodextrinu a 25 g proteinu.&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Po tr\u00e9ninku<\/strong> jsou ide\u00e1ln\u00ed rychle straviteln\u00e9 sacharidy ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00edch gel\u016f<\/a>, maltodextrinu, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dextr\u00f3zy<\/a> nebo patentovan\u00e9ho sacharidu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitarga<\/a>.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Udr\u017eujte denn\u00ed p\u0159\u00edjem sacharid\u016f v mno\u017estv\u00ed<\/strong> <strong>5\u201312 g na kilogram TH. <\/strong>Horn\u00ed hranice p\u0159\u00edjmu je vhodn\u00e1 zejm\u00e9na v z\u00e1vodn\u00edm a tvrd\u00e9m tr\u00e9ninkov\u00e9m mezocyklu. Pro rekrea\u010dn\u00ed sportovce rozhodn\u011b nejsou tak vysok\u00e9 d\u00e1vky sacharid\u016f nutn\u00e9 a bohat\u011b jim bude sta\u010dit dr\u017eet se v doln\u00ed polovin\u011b doporu\u010den\u00e9ho intervalu. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-se-hodi-po-treninku\"><span class=\"ez-toc-section\" id=\"Jake_doplnky_stravy_se_hodi_po_treninku\"><\/span>Jak\u00e9 dopl\u0148ky stravy se hod\u00ed po tr\u00e9ninku?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tekut\u00e1 v\u00fd\u017eiva ve form\u011b potr\u00e9ninkov\u00e9ho n\u00e1poje se rychle tr\u00e1v\u00ed a m\u016f\u017ee vyhovovat i lidem, kte\u0159\u00ed nemaj\u00ed po cvi\u010den\u00ed chu\u0165 na pevn\u00e9 j\u00eddlo.Dopl\u0148ky v\u00fd\u017eivy po sportu v\u00e1m tak<strong> usnadn\u00ed p\u0159\u00edjem sacharid\u016f i b\u00edlkovin. <\/strong>Jsou \u010dasto ve form\u011b rozpustn\u00e9ho pr\u00e1\u0161ku, kter\u00fd sta\u010d\u00ed rozm\u00edchat s vodou v shakeru a vyp\u00edt.&nbsp;<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pot\u0159ebn\u00e9 <strong>\u017eiviny se d\u00edky suplement\u016fm dostanou k hladov\u00fdm sval\u016fm za kr\u00e1tkou dobu, <\/strong>d\u00edky \u010demu\u017e se velmi rychle zah\u00e1j\u00ed regenera\u010dn\u00ed kask\u00e1da d\u011bj\u016f. Nemus\u00edte pak nikam posp\u00edchat a bez obav, \u017ee o sv\u00e9 vyd\u0159en\u00e9 \u201cgains\u201d p\u0159ijdete, se v klidu naj\u00edte pozd\u011bji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud v\u00edte, \u017ee se brzy po tr\u00e9ninku (do 2 hodin) dostanete k pevn\u00e9mu plnohodnotn\u00e9mu j\u00eddlu, nejsou pro v\u00e1s dopl\u0148ky stravy nutnost\u00ed.&nbsp;<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b z\u00e1vodn\u00edk\u016f nebo zap\u00e1len\u00fdch hobby sportovc\u016f, kte\u0159\u00ed usiluj\u00ed o co nejlep\u0161\u00ed v\u00fdsledky, bych ale suplementaci hned po tr\u00e9ninku doporu\u010dila.<\/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\" id=\"jake-doplnky-stravy-zvolit-po-silovem-sportu\">Jak\u00e9 dopl\u0148ky stravy zvolit po silov\u00e9m sportu?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lehce straviteln\u00e9 b\u00edlkoviny:<\/strong> <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" aria-label=\"Syrov\u00e1tkov\u00fd (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Syrov\u00e1tkov\u00fd<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\"rostlinn\u00fd protein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>. Lze je p\u0159\u00edpadn\u011b obohatit o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> pro maxim\u00e1ln\u00ed anabolick\u00fd \u00fa\u010dinek. To se hod\u00ed hlavn\u011b v p\u0159\u00edpad\u011b rostlinn\u00fdch protein\u016f, kter\u00e9 typicky obsahuj\u00ed m\u00e9n\u011b esenci\u00e1ln\u00edch aminokyselin.<\/li>\n\n\n\n<li><strong>Sacharidy:<\/strong> Mezi lehce straviteln\u00e9 pat\u0159\u00ed t\u0159eba hroznov\u00fd cukr, frukt\u00f3za, dextr\u00f3za, maltodextrin, Vitargo.<\/li>\n\n\n\n<li><strong>Komplexn\u00ed tekut\u00e1 v\u00fd\u017eiva:<\/strong> Gainer <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, kter\u00fd obsahuje sacharidy, protein a tak\u00e9 vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky a kreatin. M\u00e1te tak v\u0161e v jednom n\u00e1poji.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20139]<\/span><\/li>\n<\/ul>\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\">\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed suplementy v\u00e1m pomohou z tr\u00e9ninku z\u00edskat maximum, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/5-efektivne-doplnky-vyzivy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Z\u00e1kladn\u00ed dopl\u0148ky na cvi\u010den\u00ed a jak se v nich vyzn<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/5-efektivne-doplnky-vyzivy\/\">at.<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-zvolit-po-vytrvalostnim-sportu\">Jak\u00e9 dopl\u0148ky stravy zvolit po vytrvalostn\u00edm sportu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sacharidy:<\/strong> P\u0159\u00edjem sacharid\u016f v\u00e1m usnadn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a>, patentovan\u00fd sacharid <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitargo<\/a> nebo komplexn\u00ed dopln\u011bk <a href=\"https:\/\/gymbeam.cz\/fuecarb-gymbeam.html\" class=\"ek-link\">FueCarb<\/a>, kter\u00fd krom\u011b sacharid\u016f obsahuje tak\u00e9 miner\u00e1ln\u00ed l\u00e1tky (elektrolyty).<\/li>\n\n\n\n<li><strong>Lehce straviteln\u00e9 b\u00edlkoviny:<\/strong> Syrov\u00e1tkov\u00fd \u010di <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\"rostlinn\u00fd protein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, aminokyseliny ve form\u011b BCAA n\u00e1poje nebo EAA instantn\u00ed sm\u011bsi.<\/li>\n\n\n\n<li><strong>Komplexn\u00ed tekut\u00e1 v\u00fd\u017eiva:<\/strong> Ide\u00e1ln\u00ed je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/gainer-true-gain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a>, kter\u00fd obsahuje kombinaci b\u00edlkovin i sacharid\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20139]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o dopl\u0148c\u00edch stravy pro vytrvalce se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 nejlep\u0161\u00edch dopl\u0148k\u016f stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty.&nbsp;<\/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\" id=\"jake-dalsi-doplnky-po-treninku-mohou-sportovci-zaradit-pro-podporu-regenerace\">Jak\u00e9 dal\u0161\u00ed dopl\u0148ky po tr\u00e9ninku mohou sportovci za\u0159adit pro podporu regenerace?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Elektrolyty:<\/strong><\/a> Pomohou doplnit ho\u0159\u010d\u00edk, sod\u00edk, drasl\u00edk, chloridy a dal\u0161\u00ed miner\u00e1ln\u00ed l\u00e1tky, kter\u00e9 se z t\u011bla ztr\u00e1c\u00ed potem a jsou d\u016fle\u017eit\u00e9 pro \u010dinnost sval\u016f a celkov\u00e9 zdrav\u00ed.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega 3:<\/strong><\/a> P\u0159isp\u00edvaj\u00ed ke sn\u00ed\u017een\u00ed z\u00e1n\u011btu a potr\u00e9ninkov\u00e9ho po\u0161kozen\u00ed sval\u016f. Podpo\u0159\u00ed tak regeneraci.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin:<\/strong><\/a> V mno\u017estv\u00ed 3\u20135 g podpo\u0159\u00ed efektivn\u00ed obnovu energetick\u00fdch zdroj\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\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.cz\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1124x750.jpeg\" alt=\"J\u00eddlo a dopl\u0148ky po b\u011bhu\" class=\"wp-image-339524\" style=\"width:843px;height:563px\" title=\"J\u00eddlo a dopl\u0148ky po b\u011bhu \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-2048x1366.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-768x512.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"co-by-melo-obsahovat-idealni-potreninkove-jidlo\"><span class=\"ez-toc-section\" id=\"Co_by_melo_obsahovat_idealni_potreninkove_jidlo\"><\/span>Co by m\u011blo obsahovat ide\u00e1ln\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste po cvi\u010den\u00ed stihli vyp\u00edt tekutou v\u00fd\u017eivu, nemus\u00edte s j\u00eddlem tolik sp\u011bchat. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b bude fajn, kdy\u017e zvl\u00e1dnete j\u00eddlo sn\u00edst do 2 hodin po tr\u00e9ninku. A\u017e si ho budete chystat, myslete na to, \u017ee by m\u011blo obsahovat <strong>porci b\u00edlkovin, sacharid\u016f a tak\u00e9 men\u0161\u00ed mno\u017estv\u00ed tuk\u016f.<\/strong> Pokud p\u0159id\u00e1te tak\u00e9 ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu<\/a>, zv\u00fd\u0161\u00edte obsah vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek.&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\" id=\"1-bilkoviny-po-treninku\">1. B\u00edlkoviny po tr\u00e9ninku<\/h3>\n\n\n\n<p>Pomohou doplnit aminokyseliny, kter\u00e9 t\u011blo pak vyu\u017eije pro <strong>opravu a budov\u00e1n\u00ed svalov\u00e9 hmoty<\/strong>. Tak\u00e9 podpo\u0159\u00ed pocit sytosti, a j\u00eddlo v\u00e1s tak uspokoj\u00ed na del\u0161\u00ed dobu. <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<ul class=\"wp-block-list\">\n<li><strong>Vhodn\u00e9 b\u00edlkoviny:<\/strong> Libov\u00e9 maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, tofu, tempeh, vejce, vaje\u010dn\u00e9 b\u00edlky, odm\u011brka proteinu.<\/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\" id=\"2-sacharidy-po-treninku\">2. Sacharidy po tr\u00e9ninku<\/h3>\n\n\n\n<p>D\u00edky <strong>sacharid\u016fm dopln\u00edte energii ve form\u011b glykogenu. <\/strong>Ide\u00e1ln\u00ed jsou komplexn\u00ed sacharidy, kter\u00e9 se uvol\u0148uj\u00ed postupn\u011b a zasyt\u00ed v\u00e1s na del\u0161\u00ed dobu.&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<ul class=\"wp-block-list\">\n<li><strong>Vhodn\u00e9 sacharidy:<\/strong> <a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" class=\"ek-link\">Ovesn\u00e9<\/a><a aria-label=\"  (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" class=\"ek-link\">vlo\u010dky,<\/a> r\u00fd\u017ee, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskus<\/a>, t\u011bstoviny, brambory, bat\u00e1ty, bulgur, tortilla nebo pe\u010divo. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy pak najdete i v ovoci a zelenin\u011b. Ty jsou zdrojem rychl\u00fdch cukr\u016f (hlavn\u011b ovoce), <strong>vl\u00e1kniny,<\/strong> <strong>vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek. <\/strong>Po tr\u00e9ninku tak dopln\u00edte d\u016fle\u017eit\u00e9 mikro\u017eiviny, kter\u00e9 se pod\u00edl\u00ed na zachov\u00e1n\u00ed funkc\u00ed imunity a bezprobl\u00e9mov\u00e9m chodu cel\u00e9ho organismu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po tr\u00e9ninku se hod\u00ed ban\u00e1n, oloupan\u00e9 jablko, hru\u0161ka nebo tak\u00e9 pomeran\u010de, kter\u00e9 v\u00e1m dodaj\u00ed z\u00e1rove\u0148 rychl\u00e9 cukry.&nbsp;<\/li>\n\n\n\n<li>Ze zeleniny je vhodn\u00fd nakr\u00e1jen\u00fd listov\u00fd sal\u00e1t, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/spenat-cs\/\">\u0161pen\u00e1t<\/a>, oloupan\u00e1 okurka nebo t\u0159eba du\u0161en\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkev-cs\/\">mrkev<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/cuketa-cs\/\">cuketa<\/a>, lilek \u010di pas\u00edrovan\u00e1 raj\u010data pro lep\u0161\u00ed vst\u0159ebatelnost. <\/li>\n\n\n\n<li>Dejte si rad\u011bji men\u0161\u00ed porci t\u011bchto superpotravin a zbytek si nechte na jinou denn\u00ed dobu.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co v\u0161e ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a> obsahuje a zda o tyto l\u00e1tky p\u0159ijde t\u0159eba p\u0159i mra\u017een\u00ed, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/je-cerstve-ovoce-a-zelenina-zdravejsi-nez-mrazene-nebo-konzervovane\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je \u010derstv\u00e9 ovoce a zelenina zdrav\u011bj\u0161\u00ed ne\u017e mra\u017een\u00e9 a konzervovan\u00e9?<\/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\" id=\"3-tuky-po-treninku\">3. Tuky po tr\u00e9ninku<\/h3>\n\n\n\n<p>Tuky jsou obecn\u011b d\u016fle\u017eit\u00e9 pro <strong>vst\u0159eb\u00e1v\u00e1n\u00ed vitam\u00edn\u016f<\/strong> a rovn\u011b\u017e se pod\u00edl\u00ed na udr\u017een\u00ed hormon\u00e1ln\u00edho zdrav\u00ed. Po tr\u00e9ninku ale bu\u010fte s jejich mno\u017estv\u00edm opatrn\u011bj\u0161\u00ed. V nadbytku by mohly zpomalit tr\u00e1ven\u00ed ostatn\u00edch \u017eivin, kter\u00e9 pot\u0159ebujete co nejd\u0159\u00edv dostat ke sval\u016fm. Pokud jste u\u017e ale zvl\u00e1dli vyp\u00edt potr\u00e9ninkovou v\u00fd\u017eivu, nemus\u00edte se v\u011bt\u0161\u00edho mno\u017estv\u00ed tuku tolik ob\u00e1vat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vhodn\u00e9 tuky:<\/strong> <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00e9 m\u00e1slo<\/a>, olivov\u00fd olej, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olej ve spreji<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159epu\u0161t\u011bn\u00e9 m\u00e1slo<\/a>, kokosov\u00fd olej. <span class=\"tadv-color\" style=\"color:#ff6600\">[10]<\/span><\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"B\u00edlkoviny a sacharidy po tr\u00e9ninku\" class=\"wp-image-339568\" style=\"width:843px;height:562px\" title=\"B\u00edlkoviny a sacharidy po tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"tipy-na-nejlepsi-jidla-po-silovem-a-vytrvalostnim-treninku\"><span class=\"ez-toc-section\" id=\"_Tipy_na_nejlepsi_jidla_po_silovem_a_vytrvalostnim_treninku\"><\/span>&nbsp;Tipy na nejlep\u0161\u00ed j\u00eddla po silov\u00e9m a vytrvalostn\u00edm tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1sleduj\u00edc\u00ed j\u00eddla jsou jednoduch\u00e1 na p\u0159\u00edpravu a zvl\u00e1dnete je p\u0159ipravit d\u0159\u00edv, ne\u017e vyslov\u00edte slovo \u201cregenerace\u201d. M\u016f\u017eete si je tak\u00e9 nachystat dop\u0159edu do krabi\u010dky a pak je po tr\u00e9ninku jen oh\u0159\u00e1t.&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\" id=\"1-kase-s-proteinem-a-orechovym-maslem\">1. Ka\u0161e s proteinem a o\u0159echov\u00fdm m\u00e1slem<\/h3>\n\n\n\n<p>Kdo by nemiloval ovesnou, <a href=\"https:\/\/gymbeam.cz\/instantni-pohankova-kase-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017eovou<\/a> nebo pohankovou ka\u0161i. Jsou jednoduch\u00e9 na p\u0159\u00edpravu, lehce straviteln\u00e9, a kdy\u017e do nich zam\u00edch\u00e1te protein, kousek obl\u00edben\u00e9ho ovoce a l\u017ei\u010dku ara\u0161\u00eddov\u00e9ho m\u00e1sla, z\u00edsk\u00e1te plnohodnotn\u00e9 j\u00eddlo. <strong>Nejrychleji se pak tr\u00e1v\u00ed zm\u00edn\u011bn\u00e1 r\u00fd\u017eov\u00e1 ka\u0161e<\/strong>, kter\u00e1 tak m\u016f\u017ee b\u00fdt po tr\u00e9ninku ide\u00e1ln\u00ed volbou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"inspirovat-se-muzete-nasimi-recepty-na\"><strong>Inspirovat se m\u016f\u017eete na\u0161imi recepty na:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychla-potreninkova-ovesna-kase-s-poradnou-davkou-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovesnou ka\u0161i s proteinem, ara\u0161\u00eddov\u00fdm m\u00e1slem a ovocem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-predtreninkova-ryzova-kase-hotova-za-par-sekund\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fd\u017eovou ka\u0161i, kter\u00e1 je hotov\u00e1 za p\u00e1r sekund<\/a>&nbsp;&nbsp;<\/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\" id=\"2-vejce-s-pecivem-a-zeleninou\">2. Vejce s pe\u010divem a zeleninou<\/h3>\n\n\n\n<p>Vejce pat\u0159\u00ed mezi obl\u00edben\u00e9 potraviny s vysok\u00fdm obsahem cenn\u00fdch \u017eivin. Ve \u017eloutku maj\u00ed ale vy\u0161\u0161\u00ed pod\u00edl tuku, proto je lep\u0161\u00ed cel\u00e1 vejce kombinovat s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dist\u00fdmi b\u00edlky.<\/a> P\u0159ipravte si je va\u0159en\u00e1 nebo m\u00edchan\u00e1. Skv\u011bl\u00e1 je tak\u00e9 omeleta nebo m\u016f\u017eete vyzkou\u0161et <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-snidanove-vajickove-muffiny-s-cottage-cheese-sunkou-a-rajcaty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaje\u010dn\u00e9 muffiny<\/a>. Jako zdroj sacharid\u016f p\u0159idejte celozrnn\u00e9 pe\u010divo a j\u00eddlo oboha\u0165te o kousek \u010derstv\u00e9 zeleniny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co v\u0161e vejce obsahuj\u00ed a jak\u00e9 jsou jejich benefity, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-duvodu-proc-jist-vejce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 d\u016fvod\u016f, pro\u010d j\u00edst vejce.<\/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\" id=\"3-jogurt-s-musli-nebo-granolou-a-ovocem\">3. Jogurt s m\u00fcsli nebo granolou a ovocem&nbsp;<\/h3>\n\n\n\n<p>Nen\u00ed nic jednodu\u0161\u0161\u00edho ne\u017e vz\u00edt z ledni\u010dky b\u00edl\u00fd nebo \u0159eck\u00fd jogurt 0 %, zasypat ho obl\u00edbenou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granolou<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a> a p\u0159ihodit nakr\u00e1jen\u00fd ban\u00e1n. B\u011bhem chvilky m\u00e1te p\u0159ipravenou chutnou sva\u010dinu, kter\u00e1 v\u00e1s spolehliv\u011b zasyt\u00ed. Do jogurtu se tak\u00e9 skv\u011ble hod\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> dopln\u011bn\u00e9 o p\u00e1r o\u0159\u00ed\u0161k\u016f a lyofilizovan\u00e9 ovoce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete vyzkou\u0161et n\u011bco nov\u00e9ho a osv\u011b\u017euj\u00edc\u00edho, pod\u00edvejte se na n\u00e1\u0161 recept <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-mrazeny-jogurt-s-ovocem-cokoladovou-granolou-a-orechy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mra\u017een\u00fd jogurt s ovocem, \u010dokol\u00e1dovou granolou a o\u0159echy.<\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg\" alt=\"Jogurt s granolou po cvi\u010den\u00ed\" class=\"wp-image-339627\" style=\"width:843px;height:562px\" title=\"Jogurt s granolou po cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-ovocne-smoothie-s-proteinem-jogurtem-nebo-tvarohem\">4. Ovocn\u00e9 smoothie s proteinem, jogurtem nebo tvarohem<\/h3>\n\n\n\n<p>Smoothie je ide\u00e1ln\u00ed volbou, kdy\u017e nem\u00e1te \u010das na p\u0159\u00edpravu v\u011bt\u0161\u00edho j\u00eddla a pot\u0159ebujete lehce straviteln\u00fd zdroj \u017eivin. P\u0159i jeho p\u0159\u00edprav\u011b ale dejte pozor, abyste na nic nezapomn\u011bli nebo to nep\u0159ep\u00edskli s mno\u017estv\u00edm ovoce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"jak-si-pripravit-vyvazene-smoothie\">Jak si p\u0159ipravit vyv\u00e1\u017een\u00e9 smoothie?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Vyberte tekutinu<\/strong> \u2013 \u010dist\u00e1 voda, ml\u00e9ko, rostlinn\u00fd n\u00e1poj (mandlov\u00fd, s\u00f3jov\u00fd, r\u00fd\u017eov\u00fd) nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kokosova-voda-v-prasku-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00e1 voda<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Dopl\u0148te jednu porci ovoce<\/strong> \u2013 ban\u00e1n, kiwi, hru\u0161ka, broskev, bor\u016fvky, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/maliny-cs\/\" class=\"ek-link\">maliny<\/a>.<\/li>\n\n\n\n<li><strong>P\u0159idejte b\u00edlkoviny<\/strong> \u2013 protein, n\u00edzkotu\u010dn\u00fd jogurt nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Zvolte zdroj tuk\u016f<\/strong> \u2013 ara\u0161\u00eddov\u00e9, mandlov\u00e9, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> nebo jin\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159echov\u00e9 m\u00e1slo<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Dochu\u0165te dle pot\u0159eby<\/strong> \u2013 sko\u0159ice, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kakaovy-prasek-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakao<\/a>, n\u00edzkokalorick\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirup<\/a> \u010di jin\u00e9 sladidlo.&nbsp;&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspirovat se tak\u00e9 m\u016f\u017eete na\u0161im receptem na <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-osvezujici-proteinove-smoothie-z-lesniho-ovoce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011b\u017euj\u00edc\u00ed proteinov\u00e9 smoothie z lesn\u00edho ovoce.&nbsp;<\/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\" id=\"5-proteinove-wafle-nebo-palacinky-s-ovocem\">5. Proteinov\u00e9 wafle nebo pala\u010dinky s ovocem&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Pokud pat\u0159\u00edte mezi milovn\u00edky sladk\u00fdch j\u00eddel, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\">pala\u010dinky <\/a>nebo wafle obohacen\u00e9 o protein<\/strong>, ur\u010dit\u011b pot\u011b\u0161\u00ed va\u0161e chu\u0165ov\u00e9 bu\u0148ky. A kde je ps\u00e1no, \u017ee tato j\u00eddla m\u016f\u017eete j\u00edst pouze na sn\u00eddani? Po tr\u00e9ninku se na n\u011b budete t\u011b\u0161it a pomohou v\u00e1m doplnit v\u0161echny d\u016fle\u017eit\u00e9 \u017eiviny. Pro nejrychlej\u0161\u00ed a nejjednodu\u0161\u0161\u00ed p\u0159\u00edpravu s\u00e1hn\u011bte po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sm\u011bsi na proteinov\u00e9 wafle a pala\u010dinky<\/a>. Pod\u00e1vejte je pak s jogurtem, l\u017ei\u010dkou o\u0159echov\u00e9ho m\u00e1sla a \u010derstv\u00fdm ovocem nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u017eemem.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyzkou\u0161et m\u016f\u017eete:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lahodne-a-nadychane-livance-na-3-zpusoby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nad\u00fdchan\u00e9 l\u00edvance na 3 zp\u016fsoby<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-bananove-livance-z-ovesnych-vlocek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ban\u00e1nov\u00e9 l\u00edvance z ovesn\u00fdch vlo\u010dek<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kefirove-livance-plne-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kef\u00edrov\u00e9 l\u00edvance pln\u00e9 b\u00edlkovin<\/a><\/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\" id=\"6-pecivo-s-kvalitni-sunkou-syrem-nebo-pomazankou\">6. Pe\u010divo s kvalitn\u00ed \u0161unkou, s\u00fdrem nebo pomaz\u00e1nkou<\/h3>\n\n\n\n<p>Namazan\u00fd chleba nebo bagel se s\u00fdrem \u010di pomaz\u00e1nkou ocen\u00edte v dob\u011b, kdy nem\u00e1te \u010das na p\u0159\u00edpravu tepl\u00e9ho j\u00eddla. Na pe\u010divo, ide\u00e1ln\u011b celozrnn\u00e9, se hod\u00ed kvalitn\u00ed \u0161unka, n\u00edzkotu\u010dn\u00fd s\u00fdr nebo nakr\u00e1jen\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu<\/a>. Skv\u011bl\u00e9 jsou ale tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-pomazanky-na-3-zpusoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed pomaz\u00e1nky<\/a>, kter\u00e9 m\u016f\u017eete p\u0159ipravit z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1ka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinek<\/a> nebo vajec. Dejte si jen pozor na mno\u017estv\u00ed tuku, kter\u00e9 do pomaz\u00e1nek p\u0159id\u00e1v\u00e1te.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"708\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg\" alt=\"Co si d\u00e1t po cvi\u010den\u00ed na j\u00eddlo?\" class=\"wp-image-339606\" style=\"width:843px;height:531px\" title=\"Co si d\u00e1t po cvi\u010den\u00ed na j\u00eddlo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-400x252.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1536x967.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-2048x1290.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"7-libove-maso-nebo-ryby-s-prilohou-a-zeleninou\">7. Libov\u00e9 maso nebo ryby s p\u0159\u00edlohou a zeleninou<\/h3>\n\n\n\n<p>Pokud si po tr\u00e9ninku chcete dop\u0159\u00e1t tepl\u00e9 j\u00eddlo, <strong>nemus\u00edte v kuchyni tr\u00e1vit hodiny<\/strong>. Pokrmy z ryb nebo ku\u0159ec\u00edho masa, v\u010detn\u011b p\u0159\u00edloh a zeleniny, zvl\u00e1dnete do 30 minut. V p\u0159\u00edpad\u011b, \u017ee po cvi\u010den\u00ed nebudete st\u00edhat va\u0159it, p\u0159ipravte si j\u00eddlo dop\u0159edu a pak jej jednodu\u0161e oh\u0159ejte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hlad po cvi\u010den\u00ed za\u017eenete t\u0159eba:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-stavnata-kureci-prsa-v-pomerancove-omacce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160\u0165avnat\u00fdmi ku\u0159ec\u00edmi prsy v pomeran\u010dov\u00e9 om\u00e1\u010dce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecena-kureci-prsa-caprese\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010den\u00fdmi ku\u0159ec\u00edmi prsy caprese<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremove-tagliatelle-testoviny-s-lososem-a-ricottou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kr\u00e9mov\u00fdmi tagliatelle t\u011bstovinami s lososem a ricottou<\/a><\/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\" id=\"8-rostlinne-alternativy-masa-s-prilohou-a-zeleninou\">8. Rostlinn\u00e9 alternativy masa s p\u0159\u00edlohou a zeleninou<\/h3>\n\n\n\n<p>Tato j\u00eddla ocen\u00edte, a\u0165 u\u017e pat\u0159\u00edte mezi p\u0159\u00edznivce rostlinn\u00e9 stravy, nebo si jen r\u00e1di <strong>zpest\u0159\u00edte j\u00eddeln\u00ed\u010dek<\/strong>. M\u016f\u017eete vyzkou\u0161et t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>. V\u00fdhodou je, \u017ee t\u0159eba tofu ani tempeh nemus\u00edte va\u0159it. L\u00e9pe ale v\u011bt\u0161inou chutnaj\u00ed restovan\u00e9 na p\u00e1nvi s ko\u0159en\u00edm a zeleninou. Hod\u00ed se k nim pak <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" class=\"ek-link\">r\u00fd\u017ee<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstoviny <\/a>nebo noky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159esv\u011bd\u010dte se v na\u0161ich receptech, \u017ee i <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu <\/a>nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh <\/a>m\u016f\u017ee chutnat opravdu skv\u011ble.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyzkou\u0161ejte nap\u0159\u00edklad:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-dynove-kari-s-restovanym-tofu-a-jasminovou-ryzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D\u00fd\u0148ov\u00e9 kari s restovan\u00fdm tofu a jasm\u00ednovou r\u00fd\u017e\u00ed<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pad-thai-nudle-s-tempehem-a-cerstvou-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pad thai nudle s tempehem a \u010derstvou zeleninou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-dynove-noky-s-tofu-a-spenatem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D\u00fd\u0148ov\u00e9 noky s tofu a \u0161pen\u00e1tem<\/a><\/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\" id=\"9-wrap-s-kurecim-masem-nebo-tunakem-a-zeleninou\">9. Wrap s ku\u0159ec\u00edm masem nebo tu\u0148\u00e1kem a zeleninou<\/h3>\n\n\n\n<p>A\u017e p\u0159ijdete po tr\u00e9ninku dom\u016f hladov\u00ed, m\u016f\u017eete si b\u011bhem n\u011bkolika minut nachystat chutn\u00fd wrap. <strong>Sta\u010d\u00ed vz\u00edt tortillu<\/strong>, zabalit do n\u00ed restovan\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" class=\"ek-link\">tu\u0148\u00e1ka<\/a>, nakr\u00e1jenou zeleninu, p\u0159idat jogurtov\u00fd nebo avok\u00e1dov\u00fd dip a m\u00e1te hotovo. Kdy\u017e do wrapu p\u0159id\u00e1te s\u00fdr a nech\u00e1te jej na chv\u00edli zap\u00e9ct v panini grilu, troub\u011b nebo mikrovlnce, z\u00edsk\u00e1te je\u0161t\u011b v\u011bt\u0161\u00ed pochoutku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Inspiraci najdete v na\u0161ich fitness receptech:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tu\u0148\u00e1kov\u00fd wrap s avok\u00e1dov\u00fdm dipem a zeleninou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quesadilla-s-tunakem-a-rajcatovou-salsou\/\" class=\"ek-link\">Quesadilla s tu\u0148\u00e1kem a raj\u010datovou sal<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quesadilla-s-tunakem-a-rajcatovou-salsou\/\" target=\"_blank\" aria-label=\"s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quesadilla-s-tunakem-a-rajcatovou-salsou\/\" class=\"ek-link\">ou&nbsp;<\/a><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-749x1124.jpg\" alt=\"Tipy na j\u00eddlo po cvi\u010den\u00ed\" class=\"wp-image-339538\" title=\"Tipy na j\u00eddlo po cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-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\" id=\"10-fitness-kolac-nebo-mug-cake\">10. Fitness kol\u00e1\u010d nebo mug cake<\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed v posilovn\u011b nebo b\u011bhu se m\u016f\u017eete t\u011b\u0161it i na potr\u00e9ninkov\u00fd kol\u00e1\u010d nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinovy-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mug cake<\/a>. Pokud jej p\u0159iprav\u00edte z celozrnn\u00e9 mouky, pou\u017eijete men\u0161\u00ed mno\u017estv\u00ed tuku i cukru a obohat\u00edte jej tak\u00e9 o b\u00edlkoviny ve form\u011b proteinu nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohu<\/a>, z\u00edsk\u00e1te zdrav\u00e9 a v\u00fd\u017eivn\u00e9 j\u00eddlo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyzkou\u0161ejte t\u0159eba:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacny-mrkvovy-kolac-plny-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vl\u00e1\u010dn\u00fd mrkvov\u00fd kol\u00e1\u010d pln\u00fd b\u00edlkovin<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zdravejsi-krtkuv-dort-ve-sklenicce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zdrav\u011bj\u0161\u00ed krtk\u016fv dort ve skleni\u010dce<\/a><\/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\" id=\"11-bonusovy-bod-rychle-potreninkove-snacky\">11. Bonusov\u00fd bod: Rychl\u00e9 potr\u00e9ninkov\u00e9 snacky<\/h3>\n\n\n\n<p>Skv\u011bl\u00fdm pomocn\u00edkem na zahn\u00e1n\u00ed hladu po tr\u00e9ninku jsou tak\u00e9 r\u016fzn\u00e9 <a href=\"https:\/\/gymbeam.cz\/proteinove-snacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>snacky<\/strong><\/a> s obsahem sacharid\u016f i b\u00edlkovin. M\u016f\u017eete je nosit ve sportovn\u00ed ta\u0161ce a m\u00edt kdykoliv k dispozici. Vyu\u017eijete je pak v situaci, kdy se nest\u00edh\u00e1te hned po tr\u00e9ninku naj\u00edst nebo pot\u0159ebujete rychl\u00fd zdroj energie. U t\u011bchto dobrot si ale v\u017edy pohl\u00eddejte slo\u017een\u00ed. N\u011bkdy maj\u00ed toti\u017e nadbytek tuku nebo jim m\u016f\u017ee chyb\u011bt n\u011bkter\u00e1 z \u017eivin, kterou ale hrav\u011b vy\u0159e\u0161\u00edte p\u0159id\u00e1n\u00edm proteinu nebo ovoce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tipy na snacky po cvi\u010den\u00ed:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ml\u00e9\u010dn\u00fd shake<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinov\u00e1 ty\u010dinka<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinov\u00e1 cokieska<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\"Proteinov\u00fd Flapjack (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinov\u00fd Flapjack<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>J\u00eddlo a dopl\u0148ky po tr\u00e9ninku hraj\u00ed ve v\u00fd\u017eiv\u011b d\u016fle\u017eitou roli. <strong>Pomohou v\u00e1m zahnat hlad a podpo\u0159\u00ed tak\u00e9 va\u0161e \u00fasil\u00ed a dosahov\u00e1n\u00ed c\u00edl\u016f.<\/strong> Hned po cvi\u010den\u00ed je nejjednodu\u0161\u0161\u00ed zvolit potr\u00e9ninkov\u00fd proteinov\u00fd n\u00e1poj, do kter\u00e9ho p\u0159id\u00e1te tak\u00e9 zdroj sacharid\u016f. B\u011bhem chvilky tak dopln\u00edte d\u016fle\u017eit\u00e9 \u017eiviny, kter\u00fdmi obnov\u00edte energetick\u00e9 z\u00e1soby a urychl\u00edte regeneraci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pak si m\u016f\u017eete p\u0159ipravit jedno z uveden\u00fdch j\u00eddel, kter\u00e9 se skv\u011ble hod\u00ed po posilov\u00e1n\u00ed, b\u011bhu nebo j\u00edzd\u011b na kole. Kdy\u017e v\u0161e dob\u0159e zapadne do va\u0161eho celodenn\u00edho p\u0159\u00edjmu \u017eivin, maxim\u00e1ln\u011b tak podpo\u0159\u00edte sv\u00e9 sportovn\u00ed v\u00fdsledky i tr\u00e9ninkov\u00e9 ambice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a odnesli jste si z n\u011bj u\u017eite\u010dn\u00e9 informace, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli. D\u00edky tomu se tak\u00e9 dozv\u00ed, jak\u00e9 j\u00eddlo si nejl\u00e9pe p\u0159ipravit po tr\u00e9ninku.<\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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>Jak na v\u00fd\u017eivu po tr\u00e9ninku? V \u010dl\u00e1nku najdete praktick\u00e9 rady ohledn\u011b dopl\u0148k\u016f stravy a tak\u00e9 tipy na j\u00eddla, kter\u00e1 se skv\u011ble hod\u00ed po silov\u00e9m nebo vytrvalostn\u00edm tr\u00e9ninku. <\/p>\n","protected":false},"author":129,"featured_media":339418,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6501,6693,7257,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-339416","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-doplnky-vyzivy-cs","9":"tag-kardio-cs","10":"tag-silovy-trenink","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery i vytrvalce - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co j\u00edst po tr\u00e9ninku? Strava po v\u00fdkonu je d\u016fle\u017eit\u00e1 pro regeneraci a r\u016fst sval\u016f. V \u010dl\u00e1nku najdete nejlep\u0161\u00ed suplementy a tipy na potr\u00e9ninkov\u00e1 j\u00eddla.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery i vytrvalce - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co j\u00edst po tr\u00e9ninku? Strava po v\u00fdkonu je d\u016fle\u017eit\u00e1 pro regeneraci a r\u016fst sval\u016f. V \u010dl\u00e1nku najdete nejlep\u0161\u00ed suplementy a tipy na potr\u00e9ninkov\u00e1 j\u00eddla.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-02T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-30T11:48:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Co j\u00edst po tr\u00e9ninku? 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