{"id":341001,"date":"2022-02-02T11:11:27","date_gmt":"2022-02-02T10:11:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=341001"},"modified":"2023-09-22T14:31:40","modified_gmt":"2023-09-22T12:31:40","slug":"7-potravin-ktore-redukuju-bolesti-svalov-po-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/","title":{"rendered":"\u010co jes\u0165 po tr\u00e9ningu? Najlep\u0161ie jedl\u00e1 a doplnky pre bodybuilderov \u010di vytrvalcov"},"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\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#Preco_jest_po_cviceni\" title=\"Pre\u010do jes\u0165 po cvi\u010den\u00ed?\">Pre\u010do jes\u0165 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.sk\/blog\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#S_cim_pomoze_potreningove_jedlo_alebo_suplementacia\" title=\"S \u010d\u00edm pom\u00f4\u017ee potr\u00e9ningov\u00e9 jedlo alebo suplement\u00e1cia?\">S \u010d\u00edm pom\u00f4\u017ee potr\u00e9ningov\u00e9 jedlo alebo suplement\u00e1cia?<\/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\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#Vyznam_potreningovej_suplementacie_a_stravy_pre_silovych_sportovcov\" title=\"V\u00fdznam potr\u00e9ningovej suplement\u00e1cie a stravy pre silov\u00fdch \u0161portovcov\">V\u00fdznam potr\u00e9ningovej suplement\u00e1cie a stravy pre silov\u00fdch \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\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#Vyznam_potreningovej_suplementacie_a_stravy_pre_vytrvalostnych_sportovcov\" title=\"V\u00fdznam potr\u00e9ningovej suplement\u00e1cie a stravy pre vytrvalostn\u00fdch \u0161portovcov\">V\u00fdznam potr\u00e9ningovej suplement\u00e1cie a stravy pre vytrvalostn\u00fdch \u0161portovcov<\/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\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#Ake_doplnky_stravy_sa_hodia_po_treningu\" title=\"Ak\u00e9 doplnky stravy sa hodia po tr\u00e9ningu?\">Ak\u00e9 doplnky stravy sa hodia po tr\u00e9ningu?<\/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\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#Co_by_malo_obsahovat_idealne_potreningove_jedlo\" title=\"\u010co by malo obsahova\u0165 ide\u00e1lne potr\u00e9ningov\u00e9 jedlo?\">\u010co by malo obsahova\u0165 ide\u00e1lne potr\u00e9ningov\u00e9 jedlo?<\/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\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#Tipy_na_najlepsie_jedla_po_silovom_a_vytrvalostnom_treningu\" title=\"Tipy na najlep\u0161ie jedl\u00e1 po silovom a vytrvalostnom tr\u00e9ningu\">Tipy na najlep\u0161ie jedl\u00e1 po silovom a vytrvalostnom tr\u00e9ningu<\/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\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak\u00e9 je va\u0161e prv\u00e9 jedlo, ke\u010f sa vr\u00e1tite domov z posil\u0148ovne alebo be\u017eeck\u00e9ho tr\u00e9ningu? Mo\u017eno siahnete po tom, \u010do v\u00e1m pr\u00edde ako prv\u00e9 pod ruku, alebo presne viete, \u010do va\u0161e telo po z\u00e1\u0165a\u017ei potrebuje, a tomu n\u00e1sledne prisp\u00f4sob\u00edte jedlo. Ak si v\u0161ak nie ste \u00faplne ist\u00ed potr\u00e9ningovou stravou a chcete maxim\u00e1lne podpori\u0165 svoje \u00fasilie o r\u00fdchlej\u0161ie v\u00fdsledky, treba venova\u0165 trochu viac pozornosti jedlu po cvi\u010den\u00ed.<strong> Zlep\u0161\u00edte t\u00fdm regener\u00e1ciu a priprav\u00edte telo na \u010fal\u0161\u00ed tr\u00e9ning<\/strong>, na ktorom m\u00f4\u017eete poda\u0165 e\u0161te lep\u0161\u00ed v\u00fdkon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak \u0161portujete a sna\u017e\u00edte sa schudn\u00fa\u0165, zlep\u0161i\u0165 v\u00fdkonnos\u0165 alebo nabra\u0165 svaly, mali by ste da\u0165 v prvom rade pozor na v\u00e1\u0161 celodenn\u00fd jed\u00e1lni\u010dek. Ani to najdokonalej\u0161ie potr\u00e9ningov\u00e9 jedlo v\u00e1s toti\u017e nezachr\u00e1ni, ak po zvy\u0161ok d\u0148a stravu v\u00f4bec nerie\u0161ite. Len s dobre nastaven\u00fdm jed\u00e1lni\u010dkom potom z\u00edskate v\u0161etky benefity ide\u00e1lneho potr\u00e9ningov\u00e9ho jedla a suplement\u00e1cie.<\/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=\"Preco_jest_po_cviceni\"><\/span>Pre\u010do jes\u0165 po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Inak bude k strave po tr\u00e9ningu pristupova\u0165 rekrea\u010dn\u00fd \u0161portovec, ktor\u00fd si ide 3-kr\u00e1t t\u00fd\u017edenne zabeha\u0165, ako vytrvalostn\u00fd alebo silov\u00fd \u0161portovec, ktor\u00fd sa pripravuje na preteky a tr\u00e9nuje napr\u00edklad aj dvojf\u00e1zovo. Takisto nesmieme zabudn\u00fa\u0165 na rozdielne ciele \u0161portovcov. Niekto cvi\u010d\u00ed pre rados\u0165 a dobr\u00fd pocit, \u010fal\u0161\u00ed sa pomocou pohybu sna\u017e\u00ed schudn\u00fa\u0165 a tret\u00ed sa usiluje o \u010do najlep\u0161iu \u0161portov\u00fa v\u00fdkonnos\u0165. <strong>\u010c\u00edm je \u0161portovcov tr\u00e9ningov\u00fd pl\u00e1n n\u00e1ro\u010dnej\u0161\u00ed, t\u00fdm st\u00fapa v\u00fdznam doplnkov stravy a jedla po v\u00fdkone.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg\" alt=\"Pre\u010do jes\u0165 po tr\u00e9ningu?\" class=\"wp-image-339451\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pre\u010do jes\u0165 po tr\u00e9ningu?\" 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: 843px) 100vw, 843px\" \/><\/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_pomoze_potreningove_jedlo_alebo_suplementacia\"><\/span>S \u010d\u00edm pom\u00f4\u017ee potr\u00e9ningov\u00e9 jedlo alebo suplement\u00e1cia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strava po cvi\u010den\u00ed nie je len odmena za vynalo\u017een\u00e9 \u00fasilie. Ide o sp\u00f4sob, ako r\u00fdchlo a efekt\u00edvne doplni\u0165 z\u00e1soby energie a \u017eiv\u00edn, ktor\u00e9 organizmus potrebuje na spr\u00e1vnu regener\u00e1ciu.&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 energiu<\/h3>\n\n\n\n<p>Svaly pre svoju \u010dinnos\u0165 vyu\u017e\u00edvaj\u00fa z\u00e1sobn\u00fd sacharid <strong>glykog\u00e9n<\/strong>, ktor\u00fd sl\u00fa\u017ei ako zdroj energie. Ten sa po\u010das tr\u00e9ningu m\u00f4\u017ee pomerne r\u00fdchlo vy\u010derpa\u0165, a to hlavne v pr\u00edpade n\u00e1ro\u010dn\u00fdch a intenz\u00edvnych \u0161portov\u00fdch v\u00fdkonov. S jeho efekt\u00edvnym doplnen\u00edm pom\u00f4\u017eu <strong>r\u00fdchle sacharidy<\/strong> po z\u00e1\u0165a\u017ei nasledovan\u00e9 komplexn\u00fdm jedlom na celkov\u00fa regener\u00e1ciu organizmu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1ni svaly<\/h3>\n\n\n\n<p>Po tr\u00e9ningu prevl\u00e1da rozklad (katabolizmus) svalov\u00e9ho tkaniva nad jeho tvorbou (anabolizmus). V tomto stave doch\u00e1dza k odb\u00faravaniu svalov\u00e9ho tkaniva, aby si telo z\u00edskalo esenci\u00e1lne aminokyseliny a regenerovalo za\u0165a\u017een\u00e9 svaly. Tomu m\u00f4\u017ee zabr\u00e1ni\u0165 <strong>pr\u00edjem kvalitn\u00fdch a r\u00fdchlo str\u00e1vite\u013en\u00fdch bielkov\u00edn<\/strong>, ktor\u00e9 s\u00fa zdrojom t\u00fdchto aminokysel\u00edn. Tie m\u00f4\u017eu pom\u00f4c\u0165 prevr\u00e1ti\u0165 misky v\u00e1h katabolizmu a anabolizmu na spr\u00e1vnu stranu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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. Podpor\u00ed rast svalov<\/h3>\n\n\n\n<p>Okrem ochrany svalov s\u00fa bielkoviny nenahradite\u013en\u00e9 takisto pre ich rast. V\u010faka vy\u0161\u0161iemu pr\u00edjmu bielkov\u00edn po cvi\u010den\u00ed m\u00e1 organizmus zrazu dostatok stavebn\u00fdch kame\u0148ov nielen na<strong> opravu tr\u00e9ningom po\u0161koden\u00fdch svalov\u00fdch vl\u00e1kien<\/strong>, ale aj pre ich rozvoj (hypertrofiu a rast sily). <span class=\"tadv-color\" style=\"color: #ff6600\">[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 straten\u00fa vodu a elektrolyty<\/h3>\n\n\n\n<p>V priebehu n\u00e1ro\u010dn\u00fdch tr\u00e9ningov doch\u00e1dza vplyvom potenia k vy\u0161\u0161\u00edm strat\u00e1m tekut\u00edn a miner\u00e1lnych l\u00e1tok, ako <a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\"hor\u010d\u00edk (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a>, sod\u00edk, drasl\u00edk, v\u00e1pnik alebo chloridy. Pr\u00e1ve sod\u00edk a drasl\u00edk s\u00fa dva hlavn\u00e9 elektrolyty, ktor\u00e9 sa v tele <strong>staraj\u00fa o optim\u00e1lnu hydrat\u00e1ciu<\/strong>. Tieto miner\u00e1lne l\u00e1tky s\u00fa navy\u0161e <strong>d\u00f4le\u017eit\u00e9 pre \u010dinnos\u0165 svalov<\/strong>, tak\u017ee je k\u013e\u00fa\u010dov\u00e9 udr\u017eiava\u0165 ich vyrovnan\u00e9 mno\u017estvo v tele. Dostato\u010dn\u00fdm pitn\u00fdm re\u017eimom s obsiahnut\u00fdmi elektrolytmi teda efekt\u00edvne podpor\u00edte spr\u00e1vnu hydrat\u00e1ciu organizmu. <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\u00e9ningov\u00e9ho jedla\" class=\"wp-image-339466\" title=\"V\u00fdhody potr\u00e9ningov\u00e9ho jedla\"\/><\/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\u00f4\u017ee zn\u00ed\u017ei\u0165 bolestivos\u0165 svalov po tr\u00e9ningu<\/h3>\n\n\n\n<p>Boles\u0165 svalov po tr\u00e9ningu alebo DOMS (Delayed Onset Muscle Soreness) je sp\u00f4soben\u00e1 hlavne po\u0161koden\u00edm svalov\u00fdch vl\u00e1kien. V\u010faka r\u00fdchlemu dodaniu bielkov\u00edn, vitam\u00ednov a \u010fal\u0161\u00edch l\u00e1tok <strong>podpor\u00edte procesy, ktor\u00e9 s\u00favisia s hojen\u00edm svalov\u00e9ho tkaniva<\/strong>, a celkov\u00fa regener\u00e1ciu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 pred zranen\u00edm na \u010fal\u0161om tr\u00e9ningu<\/h3>\n\n\n\n<p>Dostatok energie a \u017eiv\u00edn je d\u00f4le\u017eit\u00fd pre spr\u00e1vnu funkciu svalov a cel\u00e9ho pohybov\u00e9ho apar\u00e1tu. Ak v\u00e1s \u010dakaj\u00fa v priebehu jedn\u00e9ho d\u0148a dva tr\u00e9ningy, <strong>bez dostato\u010dn\u00e9ho doplnenia energie v\u00e1s zrejme neminie \u00fanava a\u017e vy\u010derpanie, z \u010doho vypl\u00fdva vy\u0161\u0161ie riziko zranenia<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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>Zn\u00ed\u017een\u00e9 z\u00e1soby miner\u00e1lnych l\u00e1tok a dehydrat\u00e1cia m\u00f4\u017eu sp\u00f4sobi\u0165 svalov\u00e9 k\u0155\u010de alebo \u0165a\u017ekosti s koncentr\u00e1ciou na v\u00fdkon, ktor\u00e9 takisto znamenaj\u00fa nebezpe\u010denstvo \u00farazu. Aj tu m\u00f4\u017ee potr\u00e9ningov\u00e1 v\u00fd\u017eiva pom\u00f4c\u0165 a tieto rizik\u00e1 podstatne zn\u00ed\u017ei\u0165, a\u017e eliminova\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 funkci\u00ed imunitn\u00e9ho syst\u00e9mu<\/h3>\n\n\n\n<p>Po n\u00e1ro\u010dnom tr\u00e9ningu m\u00f4\u017ee d\u00f4js\u0165 k oslabeniu imunity, z \u010doho vypl\u00fdva vy\u0161\u0161ie riziko ochorenia. To hroz\u00ed hlavne po dlh\u0161\u00edch vytrvalostn\u00fdch v\u00fdkonoch, pri ktor\u00fdch sa vy\u010derpaj\u00fa energetick\u00e9 z\u00e1soby. <strong>Imunitn\u00e9mu syst\u00e9mu m\u00f4\u017eu okrem energie ch\u00fdba\u0165 aj aminokyseliny<\/strong>, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre jeho funkciu. V\u010dasn\u00fd pr\u00edjem r\u00fdchlo str\u00e1vite\u013en\u00fdch sacharidov a bielkov\u00edn po cvi\u010den\u00ed tomu m\u00f4\u017ee zabr\u00e1ni\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20134]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>V\u0161etky op\u00edsan\u00e9 <strong>benefity potr\u00e9ningovej v\u00fd\u017eivy maj\u00fa vplyv nielen na v\u00fdkon, ale aj na celkov\u00e9 zdravie<\/strong>. Ocenia ich profi be\u017eci, cyklisti, kulturisti, vzpiera\u010di, fitness nad\u0161enci aj \u010fal\u0161\u00ed akt\u00edvni jedinci, ktor\u00ed ber\u00fa \u0161port ako s\u00fa\u010das\u0165 \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 z t\u00fdchto v\u00fdhod pre v\u00e1s bud\u00fa d\u00f4le\u017eitej\u0161ie ako in\u00e9. Ak cvi\u010d\u00edte silovo, ocen\u00edte vplyv potr\u00e9ningovej v\u00fd\u017eivy na rast svalov viac ako napr\u00edklad cyklisti \u010di be\u017eci, ktor\u00ed pretekaj\u00fa. Pre nich m\u00e1 zase v\u00e4\u010d\u0161\u00ed v\u00fdznam efekt\u00edvne dop\u013a\u0148anie energie, ktor\u00e9 rozhoduje o ich \u0161portov\u00fdch v\u00fdsledkoch.&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_potreningovej_suplementacie_a_stravy_pre_silovych_sportovcov\"><\/span>V\u00fdznam potr\u00e9ningovej suplement\u00e1cie a stravy pre silov\u00fdch \u0161portovcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak cvi\u010d\u00edte s vlastnou v\u00e1hou, \u010dinkami alebo kettlebellmi, zrejme je va\u0161\u00edm cie\u013eom hlavne spevnenie postavy, rast svalov a sily. V\u010faka dobre nastavenej strave a doplnkom po tr\u00e9ningu m\u00f4\u017eete tieto ciele efekt\u00edvne podpori\u0165. Po silovom tr\u00e9ningu toti\u017e vo svaloch doch\u00e1dza k drobn\u00fdm mikrotrhlin\u00e1m, ktor\u00e9 sa po jeho skon\u010den\u00ed za\u010d\u00ednaj\u00fa zace\u013eova\u0165 (regenerova\u0165). V\u010faka tomu sval silnie a rastie. To sa v\u0161ak nezaob\u00edde bez bielkov\u00edn, ktor\u00e9<strong> s\u00fa zdrojom najd\u00f4le\u017eitej\u0161ieho stavebn\u00e9ho materi\u00e1lu pre svaly \u2013<\/strong> <strong>aminokysel\u00edn<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Bielkoviny po tr\u00e9ningu: Z\u00edskajte v\u00e4\u010d\u0161ie a silnej\u0161ie svaly<\/h3>\n\n\n\n<p>Pre rast svalov je nevyhnutn\u00e9 jes\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">potraviny s obsahom bielkov\u00edn<\/a> v priebehu cel\u00e9ho d\u0148a. Len tak bude ma\u0165 va\u0161e telo dostatok stavebn\u00fdch l\u00e1tok (aminokysel\u00edn) na opravu a budovanie svalovej hmoty. \u010eal\u0161\u00edm krokom, ktor\u00fdm m\u00f4\u017eete e\u0161te zefekt\u00edvni\u0165 tento proces, je pr\u00edjem bielkov\u00edn hne\u010f po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vtedy toti\u017e doch\u00e1dza k intenz\u00edvnej prestavbe svalovej hmoty (regener\u00e1cia a rast). <\/strong>Ide teda o pr\u00edle\u017eitos\u0165, ktor\u00fa m\u00f4\u017eete pomocou v\u010dasn\u00e9ho pr\u00edjmu bielkov\u00edn obr\u00e1ti\u0165 vo svoj prospech, a podpori\u0165 tak svalov\u00fa hypertrofiu. Zv\u00fd\u0161en\u00e1 tvorba svalov\u00fdch bielkov\u00edn v tele prebieha 24 \u2013 48 hod\u00edn po cvi\u010den\u00ed, \u010do sa d\u00e1 do ur\u010ditej miery ch\u00e1pa\u0165 ako povestn\u00e9 \u201eanabolick\u00e9 okno\u201c. A pr\u00e1ve po tr\u00e9ningu je ide\u00e1lny \u010das na doplnenie bielkov\u00edn a zah\u00e1jenie r\u00fdchlej regener\u00e1cie po\u0161koden\u00fdch svalov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ko\u013eko bielkov\u00edn by ste mali prija\u0165 na podporu regener\u00e1cie a rastu svalov?sr<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Do 2 hod\u00edn po cvi\u010den\u00ed sa odpor\u00fa\u010da prija\u0165 20 \u2013 40 g bielkov\u00edn alebo 10 \u2013 12 g <\/strong>esenci\u00e1lnych aminokysel\u00edn (<a aria-label=\"EAA (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a>, <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" class=\"ek-link\">BCAA<\/a>).<\/li>\n\n\n\n<li><strong>R\u00fdchle doplnenie bielkov\u00edn zabezpe\u010d\u00ed prote\u00ednov\u00fd n\u00e1poj. <\/strong>Ide\u00e1lny je napr\u00edklad <strong><a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd<\/a><\/strong>, ktor\u00fd m\u00f4\u017eete pr\u00edpadne doplni\u0165 o leuc\u00edn \u010di BCAA pre maxim\u00e1lny anabolick\u00fd potenci\u00e1l.<\/li>\n\n\n\n<li>V priebehu cel\u00e9ho d\u0148a v\u00e4\u010d\u0161ine silov\u00fdch \u0161portovcov sta\u010d\u00ed pribli\u017ene <strong>1,4 \u2013 2 g bielkov\u00edn<\/strong> na kg telesnej 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>Ak v\u00e1s zauj\u00edma, \u010d\u00edm e\u0161te podpor\u00edte rast svalov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne 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=\"36235,46912,49771,53743,54178,74089\" ><\/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_potreningovej_suplementacie_a_stravy_pre_vytrvalostnych_sportovcov\"><\/span>V\u00fdznam potr\u00e9ningovej suplement\u00e1cie a stravy pre vytrvalostn\u00fdch \u0161portovcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasn\u00fd pr\u00edjem \u017eiv\u00edn po tr\u00e9ningu pom\u00f4\u017ee aj be\u017ecom, cyklistom, plavcom a \u010fal\u0161\u00edm milovn\u00edkom aer\u00f3bnych \u0161portov pod\u00e1va\u0165 lep\u0161ie v\u00fdkony. T\u00ed potrebuj\u00fa hlavne <strong>dostatok energie, v\u010faka ktorej zvl\u00e1dnu dlh\u00e9 a n\u00e1ro\u010dn\u00e9 tr\u00e9ningy<\/strong>. V ich priebehu svaly vyu\u017e\u00edvaj\u00fa na svoju pr\u00e1cu hlavne ulo\u017een\u00fd z\u00e1sobn\u00fd sacharid glykog\u00e9n. \u010c\u00edm intenz\u00edvnej\u0161ia je z\u00e1\u0165a\u017e, t\u00fdm r\u00fdchlej\u0161ie ho vy\u010derp\u00e1me, a tak str\u00e1came v\u00fdkonnos\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e9ningu: R\u00fdchla regener\u00e1cia glykog\u00e9nu<\/h3>\n\n\n\n<p>Sacharidy pom\u00e1haj\u00fa \u0161portovcom doplni\u0165 z\u00e1soby glykog\u00e9nu. To je d\u00f4vod, pre\u010do maj\u00fa vytrvalci \u010dasto vy\u0161\u0161\u00ed pr\u00edjem sacharidov. K obnoveniu z\u00e1sob tohto zdroja energie prispieva aj zv\u00fd\u0161en\u00fd pr\u00edjem r\u00fdchlych sacharidov hne\u010f po tr\u00e9ningu. <strong>Do 2 hod\u00edn po z\u00e1\u0165a\u017ei s\u00fa toti\u017e v tele ide\u00e1lne podmienky na tvorbu a ukladanie glykog\u00e9nu <\/strong>vo svaloch. Pren\u00e1\u0161a\u010de, ktor\u00e9 t\u00fato \u017eivinu dopravuj\u00fa do hladn\u00fdch svalov, s\u00fa vo vysokom stupni pohotovosti a len \u010dakaj\u00fa na svoj n\u00e1klad, aby ho mohli doviez\u0165 do cie\u013eovej \u201esvalovej stanice\u201d. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>R\u00fdchle dop\u013a\u0148anie sacharidov je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 pre silov\u00fdch \u0161portovcov alebo vytrvalcov, ktor\u00ed <strong>tr\u00e9nuj\u00fa dvojf\u00e1zovo<\/strong>. Pom\u00f4\u017ee im to ur\u00fdchli\u0165 regener\u00e1ciu a z\u00edska\u0165 energiu na \u010fal\u0161\u00ed tr\u00e9ning. To ist\u00e9 v\u0161ak plat\u00ed aj pre rekrea\u010dn\u00fdch \u0161portovcov, ktor\u00ed si id\u00fa r\u00e1no zacvi\u010di\u0165 do posil\u0148ovne a popoludn\u00ed e\u0161te zabeha\u0165.<\/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=\"Doplnky 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\">Ko\u013eko sacharidov by ste mali prij\u00edma\u0165 na maximaliz\u00e1ciu glykog\u00e9nov\u00fdch z\u00e1sob?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ak v\u00e1s do 4 hod\u00edn \u010dak\u00e1 \u010fal\u0161\u00ed tr\u00e9ning<\/strong> a chcete maxim\u00e1lne obnovi\u0165 z\u00e1soby glykog\u00e9nu, odpor\u00fa\u010da sa ka\u017ed\u00fa hodinu prija\u0165 <strong>1,2 g sacharidov<\/strong> na kilogram telesnej hmotnosti (TH) alebo kombin\u00e1cia <strong>0,8 g sacharidov<\/strong> na kg TH a <strong>0,2 \u2013 0,4 g bielkov\u00edn<\/strong> na kg TH. K sacharidom m\u00f4\u017eete prida\u0165 <a href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofe\u00edn<\/strong><\/a><strong> (3 \u2013 6 mg\/kg TH)<\/strong> pre e\u0161te efekt\u00edvnej\u0161ie ukladanie glykog\u00e9nu.\n<ul class=\"wp-block-list\">\n<li><strong>Pre 65 kg \u017eenu by to znamenalo 52 g sacharidov a 13 g bielkov\u00edn ka\u017ed\u00fa hodinu.<\/strong> To by dosiahla napr\u00edklad pr\u00edjmom 52 g maltodextr\u00ednu v kombin\u00e1cii s 18 g srv\u00e1tkov\u00e9ho prote\u00ednu.<\/li>\n\n\n\n<li><strong>80 kg mu\u017e by mal prija\u0165 65 g sacharidov a 16 g bielkov\u00edn ka\u017ed\u00fa hodinu<\/strong>, \u010do by pre\u0148ho predstavovalo vypitie potr\u00e9ningov\u00e9ho n\u00e1poja s obsahom 65 g maltodextr\u00ednu a 25 g prote\u00ednu.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Po tr\u00e9ningu<\/strong> s\u00fa ide\u00e1lne r\u00fdchlo str\u00e1vite\u013en\u00e9 sacharidy vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portov\u00fdch g\u00e9lov<\/a>, maltodextr\u00ednu, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/dextroza-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dextr\u00f3zy<\/a> alebo patentovan\u00e9ho sacharidu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitarga<\/a>.<\/li>\n\n\n\n<li><strong>Udr\u017eiavajte denn\u00fd pr\u00edjem sacharidov v mno\u017estve<\/strong>&nbsp;<strong>5 \u2013 12 g na kilogram TH. <\/strong>Horn\u00e1 hranica pr\u00edjmu je vhodn\u00e1 najm\u00e4 v s\u00fa\u0165a\u017enom a tvrdom tr\u00e9ningovom mezocykle. Pre rekrea\u010dn\u00fdch \u0161portovcov rozhodne nie s\u00fa tak\u00e9 vysok\u00e9 d\u00e1vky sacharidov nutn\u00e9 a bohato im bude sta\u010di\u0165 dr\u017ea\u0165 sa v dolnej polovici odpor\u00fa\u010dan\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=\"Ake_doplnky_stravy_sa_hodia_po_treningu\"><\/span>Ak\u00e9 doplnky stravy sa hodia po tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tekut\u00e1 v\u00fd\u017eiva vo forme potr\u00e9ningov\u00e9ho n\u00e1poja sa r\u00fdchlo tr\u00e1vi a m\u00f4\u017ee vyhovova\u0165 aj \u013eu\u010fom, ktor\u00ed nemaj\u00fa po cvi\u010den\u00ed chu\u0165 na pevn\u00e9 jedlo. Doplnky v\u00fd\u017eivy po \u0161porte v\u00e1m preto<strong> u\u013eah\u010dia pr\u00edjem sacharidov aj bielkov\u00edn<\/strong>. S\u00fa \u010dasto vo forme rozpustn\u00e9ho pr\u00e1\u0161ku, ktor\u00fd sta\u010d\u00ed rozmie\u0161a\u0165 s vodou v \u0161ejkri a vypi\u0165.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potrebn\u00e9 <strong>\u017eiviny sa v\u010faka suplementom dostan\u00fa k hladn\u00fdm svalom za kr\u00e1tky \u010das<\/strong>, v\u010faka \u010domu sa ve\u013emi r\u00fdchlo za\u010dne regenera\u010dn\u00e1 kask\u00e1da dejov. Nemus\u00edte sa nikam pon\u00e1h\u013ea\u0165 a bez ob\u00e1v, \u017ee o svoje vydret\u00e9 \u201egains\u201d pr\u00eddete, sa v pokoji najete nesk\u00f4r.<\/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>Ak viete, \u017ee sa \u010doskoro po tr\u00e9ningu (do 2 hod\u00edn) dostanete k pevn\u00e9mu plnohodnotn\u00e9mu jedlu, doplnky stravy pre v\u00e1s nie s\u00fa nutnos\u0165ou.&nbsp;<\/li>\n\n\n\n<li>V pr\u00edpade pretek\u00e1rov alebo zap\u00e1len\u00fdch hobby \u0161portovcov, ktor\u00ed sa usiluj\u00fa o \u010do najlep\u0161ie v\u00fdsledky, by sme v\u0161ak odpor\u00fa\u010dali suplement\u00e1ciu hne\u010f po tr\u00e9ningu.<\/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\">Ak\u00e9 doplnky stravy si zvoli\u0165 po silovom \u0161porte?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u013dahko str\u00e1vite\u013en\u00e9 bielkoviny:<\/strong> <a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>. Pr\u00edpadne je mo\u017en\u00e9 ich obohati\u0165 o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> pre maxim\u00e1lny anabolick\u00fd \u00fa\u010dinok. To sa hod\u00ed hlavne v pr\u00edpade rastlinn\u00fdch prote\u00ednov, ktor\u00e9 typicky obsahuj\u00fa menej esenci\u00e1lnych aminokysel\u00edn.<\/li>\n\n\n\n<li><strong>Sacharidy:<\/strong> Medzi \u013eahko str\u00e1vite\u013en\u00e9 patr\u00ed napr\u00edklad hroznov\u00fd cukor, frukt\u00f3za, dextr\u00f3za, maltodextr\u00edn, Vitargo.<\/li>\n\n\n\n<li><strong>Komplexn\u00e1 tekut\u00e1 v\u00fd\u017eiva:<\/strong> Gainer <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, ktor\u00fd obsahuje sacharidy, prote\u00edn, ale aj vitam\u00edny, miner\u00e1lne l\u00e1tky \u010di kreat\u00edn. M\u00e1te tak v\u0161etko 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>Ak v\u00e1s zauj\u00edma, ak\u00e9 \u010fal\u0161ie suplementy v\u00e1m pom\u00f4\u017eu z\u00edska\u0165 maximum z tr\u00e9ningu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/efektivne-doplnky-vyzivy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Z\u00e1kladn\u00e9 doplnky na cvi\u010denie a ako sa v nich vyzna\u0165<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1124x749.jpg\" alt=\"Bielkoviny po tr\u00e9ningu pre rast svalov\" class=\"wp-image-339510\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Bielkoviny po tr\u00e9ningu pre rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-zvolit-po-vytrvalostnim-sportu\">Ak\u00e9 doplnky stravy si zvoli\u0165 po vytrvalostnom \u0161porte?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sacharidy:<\/strong> Pr\u00edjem sacharidov v\u00e1m u\u013eah\u010d\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextr\u00edn<\/a>, patentovan\u00fd sacharid <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitargo<\/a> alebo komplexn\u00fd doplnok <a href=\"https:\/\/gymbeam.sk\/fuecarb-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueCarb<\/a>, ktor\u00fd okrem sacharidov obsahuje aj miner\u00e1lne l\u00e1tky (elektrolyty).<\/li>\n\n\n\n<li><strong>\u013dahko str\u00e1vite\u013en\u00e9 bielkoviny:<\/strong> Srv\u00e1tkov\u00fd \u010di <a href=\"https:\/\/gymbeam.sk\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd<\/a> prote\u00edn, aminokyseliny vo forme BCAA n\u00e1poja alebo EAA instantnej zmesi.<\/li>\n\n\n\n<li><strong>Komplexn\u00e1 tekut\u00e1 v\u00fd\u017eiva:<\/strong> Ide\u00e1lny je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/gainer-true-gain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a>, ktor\u00fd obsahuje kombin\u00e1ciu bielkov\u00edn a sacharidov. <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>Viac o doplnkoch stravy pre vytrvalcov sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty<\/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\">Ak\u00e9 \u010fal\u0161ie doplnky po tr\u00e9ningu m\u00f4\u017eu \u0161portovci zaradi\u0165 na podporu regener\u00e1cie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Elektrolyty:<\/strong><\/a> Pom\u00f4\u017eu doplni\u0165 hor\u010d\u00edk, sod\u00edk, drasl\u00edk, chloridy a \u010fal\u0161ie miner\u00e1lne l\u00e1tky, ktor\u00e9 sa z tela vylu\u010duj\u00fa potom a s\u00fa d\u00f4le\u017eit\u00e9 pre \u010dinnos\u0165 svalov a celkov\u00e9 zdravie.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny:<\/strong><\/a> Prispievaj\u00fa k zn\u00ed\u017eeniu z\u00e1palu a potr\u00e9ningov\u00e9ho po\u0161kodenia svalov, a tak podporia regener\u00e1ciu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreat\u00edn:<\/strong><\/a> V mno\u017estve 3 \u2013 5 g podpor\u00ed efekt\u00edvnu obnovu energetick\u00fdch zdrojov. <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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/image00002-1124x1021.jpeg\" alt=\"Jedlo a doplnky po behan\u00ed\" class=\"wp-image-339524\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Jedlo a doplnky po behan\u00ed \"\/><\/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_malo_obsahovat_idealne_potreningove_jedlo\"><\/span>\u010co by malo obsahova\u0165 ide\u00e1lne potr\u00e9ningov\u00e9 jedlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste po cvi\u010den\u00ed stihli vypi\u0165 tekut\u00fa v\u00fd\u017eivu, nemus\u00edte sa s jedlom tak pon\u00e1h\u013ea\u0165. V opa\u010dnom pr\u00edpade bude fajn, ke\u010f zvl\u00e1dnete jedlo zjes\u0165 do 2 hod\u00edn po tr\u00e9ningu. Ke\u010f si ho budete chysta\u0165, myslite na to, \u017ee by malo obsahova\u0165 <strong>porciu bielkov\u00edn, sacharidov a men\u0161ie mno\u017estvo tukov<\/strong>. Ak prid\u00e1te ovocie a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleninu<\/a>, zv\u00fd\u0161ite obsah vitam\u00ednov a miner\u00e1lnych l\u00e1tok.<\/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. Bielkoviny po tr\u00e9ningu<\/h3>\n\n\n\n<p>Pom\u00f4\u017eu doplni\u0165 aminokyseliny, ktor\u00e9 telo vyu\u017eije na <strong>opravu a budovanie svalovej hmoty<\/strong>. Podporia tie\u017e pocit s\u00fdtosti, jedlo v\u00e1s preto uspokoj\u00ed na dlh\u0161\u00ed \u010das. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 bielkoviny:<\/strong> chud\u00e9 m\u00e4so, ryby, tofu, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a>, vajcia, vaje\u010dn\u00e9 bielky, odmerka prote\u00ednu.<\/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\u00e9ningu<\/h3>\n\n\n\n<p>V\u010faka<strong> sacharidom dopln\u00edte energiu vo forme glykog\u00e9nu<\/strong>. Ide\u00e1lne s\u00fa komplexn\u00e9 sacharidy, ktor\u00e9 sa uvo\u013e\u0148uj\u00fa postupne a zas\u00fdtia v\u00e1s na dlh\u0161\u00ed \u010das. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, ry\u017ea, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskus<\/a>, cestoviny, zemiaky, bataty, bulgur, tortilla alebo 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 n\u00e1jdete aj v ovoc\u00ed a zelenine. Tie s\u00fa zdrojom r\u00fdchlych cukrov (hlavne ovocie), <strong>vl\u00e1kniny,<\/strong> <strong>vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/strong>. Po tr\u00e9ningu takto dopln\u00edte d\u00f4le\u017eit\u00e9 mikro\u017eiviny, ktor\u00e9 sa podie\u013eaj\u00fa na zachovan\u00ed funkci\u00ed imunitn\u00e9ho syst\u00e9mu a bezprobl\u00e9movom chode cel\u00e9ho organizmu.<\/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\u00e9ningu sa hod\u00ed ban\u00e1n, ol\u00fapan\u00e9 jablko, hru\u0161ka alebo pomaran\u010d, ktor\u00e9 v\u00e1m z\u00e1rove\u0148 dodaj\u00fa r\u00fdchle cukry.&nbsp;<\/li>\n\n\n\n<li>Zo zeleniny je vhodn\u00fd nakr\u00e1jan\u00fd listov\u00fd \u0161al\u00e1t, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a>, ol\u00fapan\u00e1 uhorka alebo napr\u00edklad dusen\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva<\/a>, cuketa, bakla\u017e\u00e1n \u010di pas\u00edrovan\u00e9 paradajky pre lep\u0161iu vstrebate\u013enos\u0165. <\/li>\n\n\n\n<li>Dajte si rad\u0161ej men\u0161iu porciu t\u00fdchto superpotrav\u00edn a zvy\u0161ok si nechajte na in\u00fa \u010das\u0165 d\u0148a.&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>Ak v\u00e1s zauj\u00edma, \u010do v\u0161etko ovocie a zelenina obsahuj\u00fa a \u010di o tieto l\u00e1tky pr\u00eddu pri zmrazen\u00ed, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-cerstve-ovocie-a-zelenina-zdravsie-ako-mrazene-alebo-konzervovane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je \u010derstv\u00e9 ovocie a zelenina zdrav\u0161ie ako mrazen\u00e9 alebo 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\u00e9ningu<\/h3>\n\n\n\n<p>Tuky s\u00fa v\u0161eobecne d\u00f4le\u017eit\u00e9 pre <strong>vstreb\u00e1vanie vitam\u00ednov<\/strong> a rovnako sa podie\u013eaj\u00fa na udr\u017ean\u00ed hormon\u00e1lneho zdravia. Po tr\u00e9ningu v\u0161ak bu\u010fte opatrnej\u0161\u00ed s ich mno\u017estvom. V nadbytku by mohli spomali\u0165 tr\u00e1venie ostatn\u00fdch \u017eiv\u00edn, ktor\u00e9 potrebujete \u010do najsk\u00f4r dosta\u0165 ku svalom. Pokia\u013e ste u\u017e vypili potr\u00e9ningov\u00fa v\u00fd\u017eivu, v\u00e4\u010d\u0161ieho mno\u017estva tuku sa ve\u013emi nemus\u00edte ob\u00e1va\u0165.<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orie\u0161kov\u00e9 maslo<\/a>, olivov\u00fd olej, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">olej v spreji<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prepusten\u00e9 maslo<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Bielkoviny a sacharidy po tr\u00e9ningu\" class=\"wp-image-339568\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Bielkoviny a sacharidy po tr\u00e9ningu\" 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: 843px) 100vw, 843px\" \/><\/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_najlepsie_jedla_po_silovom_a_vytrvalostnom_treningu\"><\/span>Tipy na najlep\u0161ie jedl\u00e1 po silovom a vytrvalostnom tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasleduj\u00face jedl\u00e1 s\u00fa jednoduch\u00e9 na pr\u00edpravu a zvl\u00e1dnete ich pripravi\u0165 sk\u00f4r, ako vyslov\u00edte slovo \u201eregener\u00e1cia\u201d. M\u00f4\u017eete si ich prichysta\u0165 vopred do krabi\u010dky a po tr\u00e9ningu ich sta\u010d\u00ed len ohria\u0165.&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\u0161a s prote\u00ednom a orie\u0161kov\u00fdm maslom<\/h3>\n\n\n\n<p>Kto by nemiloval ovsen\u00fa, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/instantna-pohankova-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ry\u017eov\u00fa<\/a> alebo poh\u00e1nkov\u00fa ka\u0161u? S\u00fa jednoduch\u00e9 na pr\u00edpravu, \u013eahko str\u00e1vite\u013en\u00e9, a ke\u010f do nich zamie\u0161ate prote\u00edn, k\u00fasok ob\u013e\u00faben\u00e9ho ovocia a ly\u017ei\u010dku ara\u0161idov\u00e9ho masla, z\u00edskate plnohodnotn\u00e9 jedlo. <strong>Najr\u00fdchlej\u0161ie sa tr\u00e1vi spom\u00ednan\u00e1 ry\u017eov\u00e1 ka\u0161a<\/strong>, ktor\u00e1 m\u00f4\u017ee by\u0165 po tr\u00e9ningu ide\u00e1lnou vo\u013ebou.<\/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>In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami na:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychla-potreningova-ovsena-kasa-s-poriadnou-davkou-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ovsen\u00fa ka\u0161u s prote\u00ednom, ara\u0161idov\u00fdm maslom a ovoc\u00edm<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-predtreningova-ryzova-kasa-hotova-za-par-sekund\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ry\u017eov\u00fa ka\u0161u hotov\u00fa za p\u00e1r sek\u00fand<\/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=\"2-vejce-s-pecivem-a-zeleninou\">2. Vajcia s pe\u010divom a zeleninou<\/h3>\n\n\n\n<p>Vajcia patria medzi ob\u013e\u00faben\u00e9 potraviny s vysok\u00fdm obsahom cenn\u00fdch \u017eiv\u00edn. V \u017e\u013atku maj\u00fa vy\u0161\u0161\u00ed podiel tuku, preto je lep\u0161ie cel\u00e9 vajcia kombinova\u0165 s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dist\u00fdmi bielkami<\/a>. Pripravte si ich varen\u00e9 alebo mie\u0161an\u00e9. Skvel\u00e1 je takisto omeleta alebo m\u00f4\u017eete vysk\u00fa\u0161a\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ranajkove-vajickove-muffiny-s-cottage-cheese-sunkou-a-paradajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vaj\u00ed\u010dkov\u00e9 muffiny<\/a>. Ako zdroj sacharidov pridajte celozrnn\u00e9 pe\u010divo a jedlo oboha\u0165te o k\u00fasok \u010derstvej zeleniny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, \u010do v\u0161etko vajcia obsahuj\u00fa a ak\u00e9 s\u00fa ich benefity, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-dovodov-preco-jest-vajcia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 d\u00f4vodov, pre\u010do jes\u0165 vajcia<\/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 alebo s granolou a ovoc\u00edm&nbsp;<\/h3>\n\n\n\n<p>Nie je ni\u010d jednoduch\u0161ie ako vzia\u0165 z chladni\u010dky biely alebo gr\u00e9cky jogurt 0 %, posypa\u0165 ho ob\u013e\u00fabenou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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.sk\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a> a prihodi\u0165 nakr\u00e1jan\u00fd ban\u00e1n. O chv\u00ed\u013eku m\u00e1te pripraven\u00fa chutn\u00fa desiatu, ktor\u00e1 v\u00e1s spo\u013eahlivo zas\u00fdti. Do jogurtu sa tie\u017e perfektne hodia <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> doplnen\u00e9 nieko\u013ek\u00fdmi orie\u0161kami a lyofilizovan\u00fdm ovoc\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete vysk\u00fa\u0161a\u0165 nie\u010do nov\u00e9 a osvie\u017euj\u00face, pozrite si n\u00e1\u0161 recept <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-mrazeny-jogurt-s-ovocim-cokoladovou-granolou-a-orechami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mrazen\u00fd jogurt s ovoc\u00edm, \u010dokol\u00e1dovou granolou a orechmi<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" 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\" width=\"843\" height=\"562\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-ovocne-smoothie-s-proteinem-jogurtem-nebo-tvarohem\">4. Ovocn\u00fd smoothie n\u00e1poj s prote\u00ednom, jogurtom alebo tvarohom<\/h3>\n\n\n\n<p>Smoothie je ide\u00e1lnou vo\u013ebou, ke\u010f nem\u00e1te \u010das na pr\u00edpravu v\u00e4\u010d\u0161ieho jedla a potrebujete \u013eahko str\u00e1vite\u013en\u00fd zdroj \u017eiv\u00edn. Pri pr\u00edprave tohto n\u00e1poja si v\u0161ak dajte pozor, aby ste na ni\u010d nezabudli alebo to neprehnali s mno\u017estvom ovocia.<\/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\">Ako si pripravi\u0165 vyv\u00e1\u017een\u00fd smoothie n\u00e1poj?<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Vyberte si tekutinu<\/strong> \u2013 \u010dist\u00e1 voda, mlieko, rastlinn\u00fd n\u00e1poj (mand\u013eov\u00fd, s\u00f3jov\u00fd, ry\u017eov\u00fd) alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-kokosova-voda-v-prasku-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kokosov\u00e1 voda<\/a>.<\/li>\n\n\n\n<li><strong>Dopl\u0148te jednu porciu ovocia<\/strong> \u2013 ban\u00e1n, kivi, hru\u0161ka, brosky\u0148a, \u010du\u010doriedky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">maliny<\/a>.<\/li>\n\n\n\n<li><strong>Pridajte bielkoviny<\/strong> \u2013 prote\u00edn, n\u00edzkotu\u010dn\u00fd jogurt alebo tvaroh.<\/li>\n\n\n\n<li><strong>Zvo\u013ete si zdroj tukov <\/strong>\u2013 ara\u0161idov\u00e9, mand\u013eov\u00e9, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> alebo in\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">orie\u0161kov\u00e9 maslo<\/a>.<\/li>\n\n\n\n<li><strong>Dochu\u0165te pod\u013ea potreby<\/strong> \u2013 \u0161korica, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-kakaovy-prasok-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kakao<\/a>, n\u00edzkokalorick\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sirup<\/a> \u010di in\u00e9 sladidlo.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pirova\u0165 sa m\u00f4\u017eete aj na\u0161\u00edm receptom na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-osviezujuce-proteinove-smoothie-z-lesneho-ovocia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osvie\u017euj\u00face prote\u00ednov\u00e9 smoothie z lesn\u00e9ho ovocia<\/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. Prote\u00ednov\u00e9 vafle alebo palacinky s ovoc\u00edm<\/h3>\n\n\n\n<p>Ak patr\u00edte medzi milovn\u00edkov sladk\u00fdch jed\u00e1l, <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Palacinky\/\" class=\"ek-link\">palacinky <\/a>alebo vafle obohaten\u00e9 o prote\u00edn<\/strong>, ur\u010dite pote\u0161ia va\u0161e chu\u0165ov\u00e9 bunky. A kde je nap\u00edsan\u00e9, \u017ee tieto jedl\u00e1 m\u00f4\u017eete jes\u0165 len na ra\u0148ajky? Po tr\u00e9ningu sa na ne budete te\u0161i\u0165 a pom\u00f4\u017eu v\u00e1m doplni\u0165 v\u0161etky d\u00f4le\u017eit\u00e9 \u017eiviny. Pre najr\u00fdchlej\u0161iu a najjednoduch\u0161iu pr\u00edpravu siahnite po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zmesi na prote\u00ednov\u00e9 vafle a palacinky<\/a>. Pod\u00e1vajte ich s jogurtom, ly\u017ei\u010dkou orie\u0161kov\u00e9ho masla a \u010derstv\u00fdm ovoc\u00edm alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u017eemom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahodne-a-nadychane-lievance-na-3-sposoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Nad\u00fdchan\u00e9 lievance na 3 sp\u00f4soby<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-bananove-lievance-z-ovsenych-vlociek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ban\u00e1nov\u00e9 lievance z ovsen\u00fdch vlo\u010diek<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kefirove-lievance-plne-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kef\u00edrov\u00e9 lievance pln\u00e9 bielkov\u00edn<\/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 kvalitnou \u0161unkou, so syrom alebo s n\u00e1tierkou<\/h3>\n\n\n\n<p>Natret\u00fd krajec chleba alebo \u017eem\u013eu so syrom \u010di s n\u00e1tierkou ocen\u00edte vtedy, ke\u010f nem\u00e1te \u010das na pr\u00edpravu tepl\u00e9ho jedla. Na pe\u010divo, ide\u00e1lne celozrnn\u00e9, sa hod\u00ed kvalitn\u00e1 \u0161unka, n\u00edzkotu\u010dn\u00fd syr alebo nakr\u00e1jan\u00e9 tofu. Perfektn\u00e9 s\u00fa aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domace-natierky-na-3-sposoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dom\u00e1ce n\u00e1tierky<\/a>, ktor\u00e9 m\u00f4\u017eete pripravi\u0165&nbsp;zo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardiniek<\/a>, z <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuniaka<\/a> alebo vajec. Dajte si len pozor na mno\u017estvo tuku, ktor\u00e9 do n\u00e1tierok prid\u00e1vate.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg\" alt=\"Ak\u00e9 jedlo si da\u0165 po cvi\u010den\u00ed?\" class=\"wp-image-339606\" style=\"width:843px;height:531px\" width=\"843\" height=\"531\" title=\"Ak\u00e9 jedlo si da\u0165 po cvi\u010den\u00ed?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"7-libove-maso-nebo-ryby-s-prilohou-a-zeleninou\">7. Chud\u00e9 m\u00e4so alebo ryby s pr\u00edlohou a so zeleninou<\/h3>\n\n\n\n<p>Ak si po tr\u00e9ningu chcete dopria\u0165 tepl\u00e9 jedlo, <strong>nemus\u00edte v kuchyni tr\u00e1vi\u0165 hodiny<\/strong>. Pokrmy z r\u00fdb alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracieho m\u00e4sa<\/a>, vr\u00e1tane pr\u00edloh a zeleniny, zvl\u00e1dnete do 30 min\u00fat. V pr\u00edpade, \u017ee po cvi\u010den\u00ed nebudete st\u00edha\u0165 vari\u0165, jedlo si pripravte vopred a potom ho len ohrejte.<\/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\u017eeniete napr\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnate-kuracie-prsia-v-pomarancovej-omacke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0160\u0165avnat\u00fdmi kurac\u00edmi prsami v pomaran\u010dovej om\u00e1\u010dke<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-kuracie-prsia-caprese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pe\u010den\u00fdmi kurac\u00edmi prsami caprese<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremove-tagliatelle-cestoviny-s-lososom-a-ricottou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kr\u00e9mov\u00fdmi tagliatelle cestovinami s lososom 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. Rastlinn\u00e9 alternat\u00edvy m\u00e4sa s pr\u00edlohou a so zeleninou<\/h3>\n\n\n\n<p>Tieto jedl\u00e1 ocen\u00edte, \u010di u\u017e patr\u00edte medzi priaznivcov rastlinnej stravy alebo si len radi <strong>spestr\u00edte jed\u00e1lni\u010dek<\/strong>. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>. V\u00fdhodou je, \u017ee napr\u00edklad tofu ani tempeh nemus\u00edte vari\u0165. Pov\u00e4\u010d\u0161ine v\u0161ak chutia lep\u0161ie restovan\u00e9 na panvici s koren\u00edm a so zeleninou. Hodia sa k nim pr\u00edlohy, ako napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestoviny <\/a>alebo gnocchi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Presved\u010dte sa v na\u0161ich receptoch, \u017ee aj <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu <\/a>alebo tempeh m\u00f4\u017ee chuti\u0165 skuto\u010dne v\u00fdborne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vysk\u00fa\u0161ajte napr\u00edklad:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tekvicove-kari-s-restovanym-tofu-a-jasminovou-ryzou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tekvicov\u00e9 kar\u00ed s restovan\u00fdm tofu a jazm\u00ednovou ry\u017eou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pad-thai-rezance-s-tempehom-a-cerstvou-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pad Thai rezance s tempehom a \u010derstvou zeleninou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tekvicove-gnocchi-s-tofu-a-so-spenatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tekvicov\u00e9 gnocchi s tofu a so \u0161pen\u00e1tom<\/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 kurac\u00edm m\u00e4som alebo s tuniakom a so zeleninou<\/h3>\n\n\n\n<p>Ke\u010f pr\u00eddete domov po tr\u00e9ningu hladn\u00ed, m\u00f4\u017eete si v priebehu nieko\u013ek\u00fdch min\u00fat prichysta\u0165 chutn\u00fd wrap. <strong>Sta\u010d\u00ed si vzia\u0165 tortillu<\/strong>, zabali\u0165 do nej restovan\u00e9 kuracie m\u00e4so alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniaka<\/a>, nakr\u00e1jan\u00fa zeleninu, prida\u0165 jogurtov\u00fd alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1dov\u00fd <\/a>dip a ste hotov\u00ed. Ke\u010f navy\u0161e prid\u00e1te syr a tortillu nech\u00e1te na chv\u00ed\u013eu zapiec\u0165 v panini grile, r\u00fare alebo mikrovlnke, z\u00edskate e\u0161te v\u00e4\u010d\u0161iu lah\u00f4dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In\u0161pir\u00e1ciu n\u00e1jdete v na\u0161ich fitness receptoch:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakovy-wrap-s-avokadovym-dipom-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tuniakov\u00fd wrap s avok\u00e1dov\u00fdm dipom a so zeleninou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quesadilla-s-tuniakom-a-paradajkovou-salsou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quesadilla s tuniakom a paradajkovou salsou<\/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 jedlo po cvi\u010den\u00ed\" class=\"wp-image-339538\" title=\"Tipy na jedlo 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 alebo mug cake<\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed v posil\u0148ovni alebo po behan\u00ed sa m\u00f4\u017eete te\u0161i\u0165 aj na potr\u00e9ningov\u00fd kol\u00e1\u010d alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinovy-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mug cake<\/a>. Ak si ho priprav\u00edte z celozrnnej m\u00faky, pou\u017eijete men\u0161ie mno\u017estvo tuku a cukru, no a navy\u0161e ho obohat\u00edte o bielkoviny vo forme prote\u00ednu alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohu<\/a>, z\u00edskate zdrav\u00e9 a v\u00fd\u017eivn\u00e9 jedlo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vysk\u00fa\u0161ajte napr\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacny-mrkvovy-kolacik-plny-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vl\u00e1\u010dny mrkvov\u00fd kol\u00e1\u010d pln\u00fd bielkov\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zdravsia-krtkova-torta-v-pohari\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zdrav\u0161ia krtkova torta v poh\u00e1ri<\/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: R\u00fdchle potr\u00e9ningov\u00e9 snacky<\/h3>\n\n\n\n<p>Skvel\u00fdm pomocn\u00edkom na zahnanie hladu po tr\u00e9ningu s\u00fa r\u00f4zne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinove-snacky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>snacky<\/strong><\/a> s obsahom sacharidov a bielkov\u00edn. M\u00f4\u017eete ich nosi\u0165 v \u0161portovej ta\u0161ke a ma\u0165 kedyko\u013evek k dispoz\u00edcii. Vyu\u017eijete ich v situ\u00e1cii, ke\u010f sa nest\u00edhate najes\u0165 hne\u010f po tr\u00e9ningu alebo potrebujete r\u00fdchly zdroj energie. Pri t\u00fdchto dobrot\u00e1ch si v\u0161ak v\u017edy kontrolujte zlo\u017eenie. Niekedy maj\u00fa toti\u017e nadbytok tuku alebo im m\u00f4\u017ee ch\u00fdba\u0165 niektor\u00e1 zo \u017eiv\u00edn, ktor\u00fa v\u0161ak hravo vyrie\u0161ite pridan\u00edm prote\u00ednu alebo ovocia.<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mlie\u010dny shake<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prote\u00ednov\u00e1 ty\u010dinka<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prote\u00ednov\u00e1 su\u0161ienka<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Proteinov\u00fd Flapjack (opens in a new tab)\">Prote\u00ednov\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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedlo a doplnky po tr\u00e9ningu zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu vo v\u00fd\u017eive. <strong>Pom\u00f4\u017eu v\u00e1m zahna\u0165 hlad a podporia va\u0161e \u00fasilie o dosahovanie cie\u013eov.<\/strong> Hne\u010f po cvi\u010den\u00ed je najjednoduch\u0161ie zvoli\u0165 si potr\u00e9ningov\u00fd prote\u00ednov\u00fd n\u00e1poj, do ktor\u00e9ho prid\u00e1te zdroj sacharidov. V priebehu chv\u00ed\u013eky takto dopln\u00edte d\u00f4le\u017eit\u00e9 \u017eiviny, ktor\u00fdmi obnov\u00edte energetick\u00e9 z\u00e1soby a ur\u00fdchlite regener\u00e1ciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete si pripravi\u0165 jedno z uveden\u00fdch jed\u00e1l, ktor\u00e9 sa perfektne hodia po posil\u0148ovan\u00ed, behu alebo jazde na bicykli. Ak v\u0161etko dobre zapadne do v\u00e1\u0161ho celodenn\u00e9ho pr\u00edjmu \u017eiv\u00edn, maxim\u00e1lne tak podpor\u00edte svoje \u0161portov\u00e9 v\u00fdsledky a tr\u00e9ningov\u00e9 amb\u00edcie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a odniesli ste si z neho u\u017eito\u010dn\u00e9 inform\u00e1cie, zdie\u013eajte ho so svojimi priate\u013emi. V\u010faka tomu sa aj oni dozvedia, ak\u00e9 jedlo je najlep\u0161ie po tr\u00e9ningu.<\/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>Ako na v\u00fd\u017eivu po tr\u00e9ningu? V \u010dl\u00e1nku n\u00e1jdete praktick\u00e9 rady oh\u013eadne doplnkov stravy, takisto aj tipy na jedl\u00e1, ktor\u00e9 sa perfektne hodia po silovom alebo vytrvalostnom tr\u00e9ningu. <\/p>\n","protected":false},"author":129,"featured_media":339429,"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":[7],"tags":[6056,6152,6137,6055],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-341001","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-kardio","10":"tag-silovy-trening","11":"tag-strava","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co jes\u0165 po tr\u00e9ningu? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/341001","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=341001"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/341001\/revisions"}],"predecessor-version":[{"id":498474,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/341001\/revisions\/498474"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/339429"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=341001"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=341001"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=341001"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=341001"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=341001"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}