{"id":347203,"date":"2022-03-15T10:38:53","date_gmt":"2022-03-15T09:38:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=347203"},"modified":"2024-05-27T17:00:46","modified_gmt":"2024-05-27T15:00:46","slug":"7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/","title":{"rendered":"Mit egy\u00fcnk edz\u00e9s ut\u00e1n? A legjobb \u00e9telek \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k test\u00e9p\u00edt\u0151k \u00e9s sport\u00f3l\u00f3k sz\u00e1m\u00e1ra"},"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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#Miert_egyunk_edzes_utan\" title=\"Mi\u00e9rt egy\u00fcnk edz\u00e9s ut\u00e1n?\">Mi\u00e9rt egy\u00fcnk edz\u00e9s ut\u00e1n?<\/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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#Miben_segitenek_az_edzes_utani_etkezesek_es_a_kiegeszitok\" title=\"Miben seg\u00edtenek az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sek \u00e9s a kieg\u00e9sz\u00edt\u0151k?\">Miben seg\u00edtenek az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sek \u00e9s a kieg\u00e9sz\u00edt\u0151k?<\/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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#A_dieta_es_az_edzes_utani_kiegeszitok_fontossaga_erosportolok_eseteben\" title=\"A di\u00e9ta \u00e9s az edz\u00e9s ut\u00e1ni kieg\u00e9sz\u00edt\u0151k fontoss\u00e1ga er\u0151sportol\u00f3k eset\u00e9ben\">A di\u00e9ta \u00e9s az edz\u00e9s ut\u00e1ni kieg\u00e9sz\u00edt\u0151k fontoss\u00e1ga er\u0151sportol\u00f3k eset\u00e9ben<\/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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#A_dieta_es_az_edzes_utani_kiegeszitok_fontossaga_erosportolok_eseteben-2\" title=\"A di\u00e9ta \u00e9s az edz\u00e9s ut\u00e1ni kieg\u00e9sz\u00edt\u0151k fontoss\u00e1ga er\u0151sportol\u00f3k eset\u00e9ben\">A di\u00e9ta \u00e9s az edz\u00e9s ut\u00e1ni kieg\u00e9sz\u00edt\u0151k fontoss\u00e1ga er\u0151sportol\u00f3k eset\u00e9ben<\/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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#Milyen_etrend-kiegeszitoket_erdemes_fogyasztani_edzes_utan\" title=\"Milyen \u00e9trend-kieg\u00e9sz\u00edt\u0151ket \u00e9rdemes fogyasztani edz\u00e9s ut\u00e1n?\">Milyen \u00e9trend-kieg\u00e9sz\u00edt\u0151ket \u00e9rdemes fogyasztani edz\u00e9s ut\u00e1n?<\/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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#Mit_tartalmaz_egy_idealis_edzes_utani_etkezes\" title=\"Mit tartalmaz egy ide\u00e1lis edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9s?\">Mit tartalmaz egy ide\u00e1lis edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9s?<\/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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#Tippek_az_eronleti_es_allokepessegi_edzesek_utani_legjobb_etelek_elkeszitesehez\" title=\"Tippek az er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek ut\u00e1ni legjobb \u00e9telek elk\u00e9sz\u00edt\u00e9s\u00e9hez\">Tippek az er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek ut\u00e1ni legjobb \u00e9telek elk\u00e9sz\u00edt\u00e9s\u00e9hez<\/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.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#Mit_ne_felejts_el\" title=\"Mit ne felejts el?\">Mit ne felejts el?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mit eszel el\u0151sz\u00f6r, ha haza\u00e9rsz a teremb\u0151l vagy fut\u00e1s ut\u00e1n? Lehet, hogy \u00e9pp az els\u0151 dolgot, ami a kezedbe ker\u00fcl, vagy esetleg tudod is, hogy mire is van sz\u00fcks\u00e9ge a testednek \u00e9s aszerint v\u00e1lasztod ki, hogy mit fogyasztasz? Ha nem vagy eg\u00e9szen biztos abban, hogy mi a legjobb sz\u00e1modra, viszont mindent megakarsz tenni, hogy gyorsabban el\u00e9rd a k\u00edv\u00e1nt c\u00e9lt, figyelj kicsit jobban oda, hogy mi cs\u00faszik le a torkodon edz\u00e9s ut\u00e1n. Hidd el, gyorsabban regener\u00e1l\u00f3dnak majd az izmaid \u00e9s egy\u00fattal fel is k\u00e9sz\u00edted a tested a mozg\u00e1sra, mely sor\u00e1n m\u00e9g jobban is fogsz teljes\u00edteni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindegy, hogy fogyni akarsz az edz\u00e9ssel, jav\u00edtani a teljes\u00edtm\u00e9nyeden vagy izmosodni, el\u0151sz\u00f6r is azt \u00e9trendedben tegy\u00e9l rendet. M\u00e9g a legt\u00f6k\u00e9letesebb edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9ssel sem fogsz sokra menni, ha a nap t\u00f6bbi r\u00e9sz\u00e9t nem tervezed meg. Kiz\u00e1r\u00f3lag egy j\u00f3l megtervezett di\u00e9t\u00e1val \u00e9lvezheted a legjobb edz\u00e9s ut\u00e1ni finoms\u00e1gok \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00f6sszes pozit\u00edvum\u00e1t.<\/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=\"Miert_egyunk_edzes_utan\"><\/span>Mi\u00e9rt egy\u00fcnk edz\u00e9s ut\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1sk\u00e9nt \u00e1ll hozz\u00e1 az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9shez egy heti h\u00e1romszor futni j\u00e1r\u00f3 hobbisportol\u00f3, mint egy \u00e1ll\u00f3k\u00e9pess\u00e9gi vagy er\u0151sportol\u00f3, aki tegy\u00fck fel k\u00e9t szakaszban k\u00e9sz\u00fcl versenyre. Azt se felejts\u00fck el, hogy minden sportol\u00f3nak m\u00e1sok a c\u00e9ljai. Van, akinek ez csak sz\u00f3rakoz\u00e1s, m\u00e1sok fogyni szeretn\u00e9nek, megint m\u00e1sok pedig a lehet\u0151 legjobb sportteljes\u00edtm\u00e9nyeket akarj\u00e1k el\u00e9rni. <strong>Min\u00e9l durv\u00e1bb egy sportol\u00f3 edz\u00e9sterve, ann\u00e1l l\u00e9nyegesebb fontosabb az, hogy mi van a t\u00e1ny\u00e9rj\u00e1n \u00e9s milyen kieg\u00e9sz\u00edt\u0151ket szed.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg\" alt=\"Mi\u00e9rt fontos enn\u00fcnk edz\u00e9s ut\u00e1n?\" class=\"wp-image-339451\" title=\"Mi\u00e9rt fontos enn\u00fcnk edz\u00e9s ut\u00e1n?\" 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=\"Miben_segitenek_az_edzes_utani_etkezesek_es_a_kiegeszitok\"><\/span>Miben seg\u00edtenek az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sek \u00e9s a kieg\u00e9sz\u00edt\u0151k?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne csak \u00fagy gondolj az edz\u00e9s ut\u00e1ni ev\u00e9sre, mint az er\u0151fesz\u00edt\u00e9seid ut\u00e1n kapott jutalomra. Jelent\u0151s aspektusa ugyanis, hogy p\u00f3tolja az energi\u00e1t \u00e9s felt\u00f6lti a megfelel\u0151 regener\u00e1ci\u00f3hoz sz\u00fcks\u00e9ges t\u00e1panyagrakt\u00e1rt.<\/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. P\u00f3tolja az energi\u00e1t<\/h3>\n\n\n\n<p>Az izmok az elrakt\u00e1rozott sz\u00e9nhidr\u00e1t glikog\u00e9nt m\u0171k\u00f6d\u00e9s\u00fckh\u00f6z haszn\u00e1lj\u00e1k fel energiaforr\u00e1sk\u00e9nt. Sportol\u00e1s sor\u00e1n, f\u0151leg meger\u0151ltet\u0151 \u00e9s intenz\u00edv mozg\u00e1sform\u00e1kn\u00e1l ez az energia nagyon gyorsan elhaszn\u00e1l\u00f3dik. Az edz\u00e9s ut\u00e1n bevitt<strong> gyors sz\u00e9nhidr\u00e1tok<\/strong> \u00e9s egy azt k\u00f6vet\u0151 teljes \u00e9tkez\u00e9s az eg\u00e9sz szervezet helyre\u00e1ll\u00edt\u00e1s\u00e1ban seg\u00edt a sz\u00e9nhidr\u00e1t hat\u00e9kony p\u00f3tl\u00e1s\u00e1val. <span style=\"color: #ff6600\">[1-4]<\/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. V\u00e9di az izmokat<\/h3>\n\n\n\n<p>Edz\u00e9s ut\u00e1n az izomsz\u00f6vetek leboml\u00e1sa (katabolizmus) els\u0151bbs\u00e9get \u00e9lvez a kialakul\u00e1sukkal (anabolizmus) szemben. A szervezetben az izomsz\u00f6vet leboml\u00e1sa az\u00e9rt t\u00f6rt\u00e9nik, hogy esszenci\u00e1lis aminosavakat nyerj\u00fcnk \u00e9s a megterhelt izmok helyre\u00e1lljanak. Mindez min\u0151s\u00e9gi \u00e9s gyorsan em\u00e9szthet\u0151 feh\u00e9rj\u00e9kkel, vagyis az aminosavak forr\u00e1saival, k\u00f6nnyen megel\u0151zhet\u0151. A feh\u00e9rj\u00e9k pedig seg\u00edtenek a katabolizmus \u00e9s az anabolizmus m\u00e9rleg\u00e9t a megfelel\u0151 ir\u00e1nyba billenteni. [1-4]<\/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. \u00c9p\u00edti az izmokat<\/h3>\n\n\n\n<p>Az izmok v\u00e9delme mellett a feh\u00e9rje az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l is kulcsfontoss\u00e1g\u00fa. Ha edz\u00e9s ut\u00e1n nagy mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t fogyasztunk, a szervezet\u00fcnk hirtelen b\u0151s\u00e9ges mennyis\u00e9g\u0171 \u00e9p\u00edt\u0151k\u00f6vet kap, mely nem csak helyre\u00e1ll\u00edtja a mozg\u00e1s k\u00f6zben s\u00e9r\u00fclt izomrostokat, de fejleszti is \u0151ket (hipertr\u00f3fia \u00e9s er\u0151n\u00f6veked\u00e9s). &nbsp;[1-4]<\/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. P\u00f3tolja az elvesztett folyad\u00e9kot \u00e9s elektrolitokat<\/h3>\n\n\n\n<p>F\u00e1raszt\u00f3bb edz\u00e9sek k\u00f6zben az izzad\u00e1ssal nagyobb mennyis\u00e9gben vesz\u00edt\u00fcnk folyad\u00e9kokat \u00e9s \u00e1sv\u00e1nyi anyagokat pl. <a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9ziumot<\/a>, n\u00e1trium, k\u00e1lium, kalciumot \u00e9s kloridot. A n\u00e1trium \u00e9s a k\u00e1lium a test optim\u00e1lis hidrat\u00e1lts\u00e1g\u00e1\u00e9rt felel\u0151s k\u00e9t f\u0151 elektrolit. R\u00e1ad\u00e1sul, \u0151k ketten az izomm\u0171k\u00f6d\u00e9s\u00e9rt is felelnek, \u00e9pp sorsd\u00f6nt\u0151, hogy egyens\u00falyban legyenek a testben. \u00c9pp ez\u00e9rt, ha ilyen elektrolitokat tartalmaz\u00f3 folyad\u00e9kot fogyasztunk, sokat tehet\u00fcnk az\u00e9rt, hogy hidrat\u00e1ltak legy\u00fcnk.  [1\u20134]<\/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=\"Az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sek el\u0151nyei\" class=\"wp-image-339466\" title=\"Az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sek el\u0151nyei\"\/><\/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. Cs\u00f6kkenti az edz\u00e9s ut\u00e1n jelentkez\u0151 izomf\u00e1jdalmat<\/h3>\n\n\n\n<p>Az edz\u00e9s ut\u00e1ni izoml\u00e1zat vagy DOMS-t (k\u00e9sleltetett izoml\u00e1z) f\u0151k\u00e9nt a roncsol\u00f3dott izomrostok okozz\u00e1k. Ha azonban ide\u00e1lis mennyis\u00e9gben visz\u00fcnk be feh\u00e9rj\u00e9t, vitaminokat \u00e9s m\u00e1s anyagokat, gyorsabban gy\u00f3gyulnak majd az izomsz\u00f6veteink \u00e9s \u00f6sszess\u00e9g\u00e9ben hamarabb regener\u00e1l\u00f3dik a test\u00fcnk. [1-4]<\/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. Hat\u00e9konyan megv\u00e9d a k\u00f6vetkez\u0151 edz\u00e9sen t\u00f6rt\u00e9n\u0151 les\u00e9r\u00fcl\u00e9st\u0151l<\/h3>\n\n\n\n<p>Az izmok \u00e9s az eg\u00e9sz mozg\u00e1sszervi rendszer akkor tud norm\u00e1lisan m\u0171k\u00f6dni, ha el\u00e9g energi\u00e1t \u00e9s t\u00e1panyagot biztos\u00edtunk. Ha naponta k\u00e9tszer edzel, elegend\u0151 energiap\u00f3tl\u00e1s n\u00e9lk\u00fcl, nagy val\u00f3sz\u00edn\u0171s\u00e9ggel hamar kimer\u00fclsz \u00e9s les\u00e9r\u00fclsz. &nbsp;[1-4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha kev\u00e9s \u00e1sv\u00e1nyi anyag van a szervezet\u00fcnkbe \u00e9s dehidrat\u00e1ltak vagyunk, att\u00f3l szint\u00e9n lehetnek izomf\u00e1jdalmaink vagy nehezebben tudunk koncentr\u00e1lni a teljes\u00edtm\u00e9ny\u00fcnkre \u00e9s ez is vezethet les\u00e9r\u00fcl\u00e9shez. Ebben az esetben megint csak az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9s jelenthet megold\u00e1st, mellyel jelent\u0151sen cs\u00f6kkenthet\u0151 vagy ak\u00e1r teljesen el is ker\u00fclhet\u0151 minden s\u00e9r\u00fcl\u00e9s. [1-4]<\/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. Er\u0151s\u00edti az immunrendszert<\/h3>\n\n\n\n<p>Egy kem\u00e9nyebb edz\u00e9s ut\u00e1n, az immunrendszer gyeng\u00fcl \u00e9s k\u00f6nnyebben meg is betegedhet\u00fcnk. Ez t\u00f6rt\u00e9nhet egy hosszabb, \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9st k\u00f6vet\u0151en, mely elhaszn\u00e1lja az energiatartal\u00e9kokat. Az energia mellett, az immunrendszer\u00fcnknek a m\u0171k\u00f6d\u00e9s\u00e9hez fontos aminosavakban is hi\u00e1nya lehet. Mindazon\u00e1ltal, ha id\u0151ben fogyasztunk edz\u00e9s ut\u00e1n gyorsan em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tokat \u00e9s feh\u00e9rj\u00e9ket megel\u0151zhetj\u00fck a probl\u00e9m\u00e1kat. [1-4]<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Az edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sek minden el\u0151nye hat\u00e1ssal van az eg\u00e9szs\u00e9g\u00fcnkre, nem csak a teljes\u00edtm\u00e9ny\u00fcnkre. Az ev\u00e9s l\u00e9tfontoss\u00e1g\u00fa profi sportol\u00f3knak, bicikliseknek, test\u00e9p\u00edt\u0151knek, s\u00falyemel\u0151knek, fitness \u0151r\u00fclteknek \u00e9s mindenkinek, akinek az \u00e9let\u00e9ben l\u00e9telem a sport.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Term\u00e9szetesen a pozit\u00edvumok k\u00f6z\u00f6tt is van, ami fontosabb sz\u00e1modra a t\u00f6bbin\u00e9l. Ha pl. er\u0151nl\u00e9ti sportot \u0171z\u00f6l, sz\u00e1modra nagyobb jelent\u0151s\u00e9ge lesz annak, hogy az \u00e9tkez\u00e9ssel n\u00f6velheted az izomzatod, mint mondjuk egy versenybiciklisnek vagy fut\u00f3nak. Nekik az energiap\u00f3tl\u00e1s a fontosabb, hiszen az hat\u00e1rozza meg a teljes\u00edtm\u00e9ny\u00fcket.<\/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=\"A_dieta_es_az_edzes_utani_kiegeszitok_fontossaga_erosportolok_eseteben\"><\/span>A di\u00e9ta \u00e9s az edz\u00e9s ut\u00e1ni kieg\u00e9sz\u00edt\u0151k fontoss\u00e1ga er\u0151sportol\u00f3k eset\u00e9ben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha saj\u00e1t tests\u00fallyal, s\u00falyz\u00f3kkal vagy kettlebellel edzel, a f\u0151 c\u00e9lod val\u00f3sz\u00edn\u0171leg az, hogy kicsit t\u00f3nusosabb alakot \u00e9rj el, izmosodj \u00e9s er\u0151s\u00f6dj. Amennyiben kialak\u00edtasz egy megfelel\u0151 \u00e9trendet a kell\u0151 \u00e9trend-kieg\u00e9sz\u00edt\u0151kkel, hat\u00e9konyan el\u00e9rheted ezeket a c\u00e9lokat. Az ok az, hogy az izomban l\u00e9v\u0151 mikrosz\u00e1lak elkezdenek gy\u00f3gyulni (regener\u00e1l\u00f3dni), amint v\u00e9ge az edz\u00e9snek. Ennek eredm\u00e9nyek\u00e9nt, az izom er\u0151s\u00f6dik \u00e9s n\u00f6vekedik. Azonban el\u00e9g feh\u00e9rje n\u00e9lk\u00fcl ez lehetetlen, m\u00e1r pedig ez a forr\u00e1sa az izom\u00e9p\u00edt\u00e9s legfontosabb \u00e9p\u00edt\u0151anyag\u00e1nak, az aminosavaknak. [5-6]<\/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\">Feh\u00e9rje edz\u00e9s ut\u00e1n: nagyobb \u00e9s er\u0151sebb izmok \u00e9p\u00edt\u00e9se<\/h3>\n\n\n\n<p>A nagyobb izmok\u00e9rt, fontos, hogy napk\u00f6zben <a href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9t tartalmaz\u00f3 \u00e9teleket<\/a> egy\u00fcnk. A test\u00fcnk csak \u00edgy kaphat elegend\u0151 \u00e9p\u00edt\u0151k\u00f6vet (aminosavak), hogy helyre\u00e1ll\u00edtsa \u00e9s \u00e9p\u00edtse az izomt\u00f6meget. Van azonban egy m\u00e1sik m\u00f3dja is annak, hogy ezt a folyamatot m\u00e9g hat\u00e9konyabb\u00e9 tegy\u00fck: fogyassz feh\u00e9rj\u00e9t k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilyenkor intenz\u00edv izom-\u00fajj\u00e1\u00e9p\u00edt\u00e9s (regener\u00e1ci\u00f3 \u00e9s n\u00f6veked\u00e9s) t\u00f6rt\u00e9nik. Haszn\u00e1ld ki ezt a lehet\u0151s\u00e9get, hogy id\u0151ben t\u00f6rt\u00e9n\u0151 feh\u00e9rjebevitellel el\u0151seg\u00edtsd az izomhipertr\u00f3fi\u00e1t. Nagyobb mennyis\u00e9gben a test az edz\u00e9st k\u00f6vet\u0151 24-48 \u00f3r\u00e1ban termel feh\u00e9rj\u00e9t, melyre \u00fagy tekinthet\u00fcnk bizonyos m\u00e9rt\u00e9kig, mint a legend\u00e1s anabolikus ablakra. Ez jelenti azt az id\u0151szakot, amikor ide\u00e1lis p\u00f3tolni a feh\u00e9rj\u00e9t \u00e9s ilyenkor kezd\u0151dik meg a s\u00e9r\u00fclt izmok gyors fel\u00e9p\u00fcl\u00e9se. &nbsp;[5-6]<\/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\">Mennyi feh\u00e9rj\u00e9t egy\u00e9l a gyors regener\u00e1l\u00f3d\u00e1s\u00e9rt \u00e9s izom\u00e9p\u00edt\u00e9s\u00e9rt?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Edz\u00e9s ut\u00e1n k\u00e9t \u00f3r\u00e1val 20-40 g feh\u00e9rje vagy 10-12g esszenci\u00e1lis aminosav (<a href=\"https:\/\/gymbeam.hu\/eaa\" class=\"ek-link\">EAA<\/a>, <a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>) bevitele javasolt.<\/li>\n\n\n\n<li>Feh\u00e9rjeitallal gyorsan p\u00f3tolhat\u00f3 a feh\u00e9rje. P\u00e9ld\u00e1ul, egy adag <strong><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a><\/strong> leucinnal vagy BCAA-val t\u00f6k\u00e9letes a maxim\u00e1lis anabolikus potenci\u00e1lhoz.<\/li>\n\n\n\n<li>A nap folyam\u00e1n a legt\u00f6bb er\u0151nl\u00e9ti sportol\u00f3nak csup\u00e1n 1,4-2g feh\u00e9rj\u00e9re van sz\u00fcks\u00e9ge testt\u00f6meg-kilogrammonk\u00e9nt. [5, 7]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azon merengsz, mivel gyors\u00edthat\u00f3 m\u00e9g fel az izomn\u00f6veked\u00e9s, csekkold <strong><a href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned<\/a><\/strong> c. cikk\u00fcnket.<\/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=\"A_dieta_es_az_edzes_utani_kiegeszitok_fontossaga_erosportolok_eseteben-2\"><\/span>A di\u00e9ta \u00e9s az edz\u00e9s ut\u00e1ni kieg\u00e9sz\u00edt\u0151k fontoss\u00e1ga er\u0151sportol\u00f3k eset\u00e9ben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s ut\u00e1n id\u0151ben t\u00f6rt\u00e9n\u0151 t\u00e1panyagbevitellel fut\u00f3k, biciklisek, \u00fasz\u00f3k \u00e9s m\u00e1s aerob sportok kedvel\u0151i is jobb teljes\u00edtm\u00e9nyt ny\u00fajthatnak. Ezeknek a sportol\u00f3knak k\u00fcl\u00f6n\u00f6sen nagy energi\u00e1ra van sz\u00fcks\u00e9g\u00fck ahhoz, hogy v\u00e9gig b\u00edrj\u00e1k a hossz\u00fa \u00e9s meger\u0151ltet\u0151 edz\u00e9seket. Az ilyen edz\u00e9sek sor\u00e1n az izmok els\u0151sorban az elrakt\u00e1rozott sz\u00e9nhidr\u00e1t glikog\u00e9nnel m\u0171k\u00f6dnek. Min\u00e9l intenz\u00edvebb a terhel\u00e9s, ann\u00e1l gyorsabban haszn\u00e1lja el a test a glikog\u00e9nt, melynek k\u00f6vetkezt\u00e9ben cs\u00f6kkent a teljes\u00edtm\u00e9ny. &nbsp;[5-6]<\/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\">Sz\u00e9nhidr\u00e1t edz\u00e9s ut\u00e1n: a glikog\u00e9n gyors p\u00f3tl\u00e1sa<\/h3>\n\n\n\n<p>A sz\u00e9nhidr\u00e1t seg\u00edt a sportol\u00f3k glikog\u00e9n rakt\u00e1r\u00e1t felt\u00f6lteni. Pontosan ez az oka annak, hogy az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k gyakran t\u00f6bb sz\u00e9nhidr\u00e1tot fogyasztanak. Ha ugyanis edz\u00e9s ut\u00e1n gyorsan p\u00f3toljuk a sz\u00e9nhidr\u00e1tot, az energiaforr\u00e1sok is \u00fajra t\u00f6lt\u0151dnek. Ez\u00e9rt van az is, hogy a mozg\u00e1st k\u00f6vet\u0151 k\u00e9t \u00f3r\u00e1ban a test\u00fcnk ide\u00e1lis felt\u00e9telekkel rendelkezik ahhoz, hogy glikog\u00e9nt termeljen \u00e9s t\u00e1roljon az izmokban. A glikog\u00e9nt az \u00e9hes izmoknak sz\u00e1ll\u00edt\u00f3 sz\u00e1ll\u00edt\u00f3k ilyenkor m\u00e1r k\u00e9szenl\u00e9tben vannak \u00e9s csak arra v\u00e1rnak, hogy elsz\u00e1ll\u00edts\u00e1k a c\u00e9l &#8220;izom\u00e1llom\u00e1sra&#8221;. [5-6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A gyors sz\u00e9nhidr\u00e1tp\u00f3tl\u00e1s k\u00fcl\u00f6n\u00f6sen olyan er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k eset\u00e9ben l\u00e9nyeges, akik k\u00e9t szakaszban edzenek. Ezzel felgyors\u00edthat\u00f3 a regener\u00e1ci\u00f3 \u00e9s energi\u00e1t gy\u0171jthetnek a k\u00f6vetkez\u0151 edz\u00e9s\u00fckh\u00f6z. Ugyanez igaz szabadid\u0151s sportol\u00f3k eset\u00e9ben is, akik reggel elmennek kondizni egyet, d\u00e9lut\u00e1n pedig futni.<\/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=\"Kardi\u00f3 ut\u00e1ni \u00e9trend-kieg\u00e9sz\u00edt\u0151k\" 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\">Mennyi sz\u00e9nhidr\u00e1tot vigy\u00fcnk be a glikog\u00e9n rakt\u00e1rak maximaliz\u00e1l\u00e1s\u00e1hoz?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha <strong>n\u00e9gy \u00f3r\u00e1n bel\u00fcl lesz egy m\u00e1sik edz\u00e9sed<\/strong> \u00e9s min\u00e9l hamarabb visszaakarod \u00e1ll\u00edtani a glikog\u00e9n rakt\u00e1rakat, aj\u00e1nlott testtt\u00f6meg-kilogrammonk\u00e9nt <strong>1,2g sz\u00e9nhidr\u00e1tot<\/strong> fogyasztani. A m\u00e1sik lehet\u0151s\u00e9g testt\u00f6meg-kilogrammonk\u00e9nt <strong>0,8g sz\u00e9nhidr\u00e1t<\/strong> \u00e9s <strong>0,2-0,4g feh\u00e9rje<\/strong> kombin\u00e1l\u00e1sa. A sz\u00e9nhidr\u00e1thoz egy kis <strong><a href=\"https:\/\/gymbeam.hu\/koffein\" class=\"ek-link\">koffeint<\/a><a href=\"https:\/\/gymbeam.hu\/caffeine-90-tabl-gym-beam.html\" class=\"ek-link\"> <\/a>(3-6 mg\/kg TH) <\/strong>is adhatunk, hogy a glikog\u00e9n hat\u00e9konyabb t\u00e1rol\u00e1sa \u00e9rdek\u00e9ben.\n<ul class=\"wp-block-list\">\n<li><strong>Ez egy 65 kg-os n\u0151 eset\u00e9ben 52g sz\u00e9nhidr\u00e1tot \u00e9s 13g feh\u00e9rj\u00e9t jelent \u00f3r\u00e1nk\u00e9nt,<\/strong> melyet p\u00e9ld\u00e1ul 52g maltodextrin \u00e9s 18g tejsav\u00f3 feh\u00e9rje kombin\u00e1l\u00e1s\u00e1val lehet el\u00e9rni.<\/li>\n\n\n\n<li><strong>Ami pedig egy 80 kg-os f\u00e9rfit illet, 65g sz\u00e9nhidr\u00e1tra \u00e9s 16g feh\u00e9rj\u00e9re lenne sz\u00fcks\u00e9ge \u00f3r\u00e1nk\u00e9nt,<\/strong> mely egy 65g maltodextrinb\u0151l \u00e9s 25g feh\u00e9rj\u00e9b\u0151l k\u00e9sz\u00fclt itallal bevihet\u0151.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>A legt\u00f6k\u00e9letesebb v\u00e1laszt\u00e1st <strong>edz\u00e9s ut\u00e1n<\/strong> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energiazsel\u00e9k<\/a>, maltodextrin, <a href=\"https:\/\/gymbeam.hu\/dextroz-1000-g-gym-beam.html\" class=\"ek-link\">dextr\u00f3z <\/a>vagy a szabadalmazatott <a href=\"https:\/\/gymbeam.hu\/vitargo-energy-gymbeam.html\" class=\"ek-link\">Vitargo <\/a>sz\u00e9nhidr\u00e1t form\u00e1j\u00e1ban bevihet\u0151 gyorsan em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tok jelentik.<\/li>\n\n\n\n<li>Pr\u00f3b\u00e1lj meg <strong>naponta testt\u00f6meg-kilogrammonk\u00e9nt 5-12g sz\u00e9nhidr\u00e1tot fogyasztani.<\/strong> A fels\u0151 hat\u00e1r k\u00fcl\u00f6n\u00f6sen a versenyz\u00e9s \u00e9s a kem\u00e9ny edz\u00e9s mezociklus\u00e1ra ide\u00e1lis. Hobbisportol\u00f3k eset\u00e9ben nem sz\u00fcks\u00e9ges ekkora m\u00e9rt\u00e9kben bevinni a sz\u00e9nhidr\u00e1tot, el\u00e9g az als\u00f3 hat\u00e1rhoz ragaszkodni. &nbsp;[5]<\/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=\"Milyen_etrend-kiegeszitoket_erdemes_fogyasztani_edzes_utan\"><\/span>Milyen \u00e9trend-kieg\u00e9sz\u00edt\u0151ket \u00e9rdemes fogyasztani edz\u00e9s ut\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s ut\u00e1ni italok form\u00e1j\u00e1ban t\u00f6rt\u00e9n\u0151 foly\u00e9kony t\u00e1pl\u00e1lkoz\u00e1s k\u00f6nnyen em\u00e9szthet\u0151 \u00e9s azoknak val\u00f3, akik nem szeretnek szil\u00e1rd \u00e9teleket fogyasztani mozg\u00e1st k\u00f6vet\u0151en. Az edz\u00e9s ut\u00e1ni t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel megk\u00f6nny\u00edtik az embereknek mind a sz\u00e9nhidr\u00e1t mind a feh\u00e9rje bevitel\u00e9t. A leggyakrabban ezeket oldhat\u00f3 por form\u00e1j\u00e1ban tal\u00e1lhatjuk meg, csak \u00f6ssze kell keverni egy shakerben v\u00edzzel \u00e9s m\u00e1r ihatjuk is.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kieg\u00e9sz\u00edt\u0151knek k\u00f6sz\u00f6nhet\u0151en a sz\u00fcks\u00e9ges t\u00e1panyagok r\u00f6vid id\u0151n bel\u00fcl el\u00e9rik az \u00e9hes izmokat, ahol a helyre\u00e1ll\u00edt\u00e1s nagyon gyorsan elkezd\u0151dik. Nem kell rohanni az\u00e9rt \u00e9s k\u00e9s\u0151bb is ehetsz an\u00e9lk\u00fcl, hogy a nehezen megszerzett &#8220;nyeres\u00e9g&#8221; elveszt\u00e9s\u00e9n aggodalmaskodn\u00e1l.<\/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>Ha tudod, hogy edz\u00e9s ut\u00e1n k\u00e9t \u00f3r\u00e1val teljes \u00e9rt\u00e9k\u0171, szil\u00e1rd \u00e9tkez\u00e9shez jutsz, nem is kell \u00e9trend-kieg\u00e9sz\u00edt\u0151ket szedned.<\/li>\n\n\n\n<li>Azonban versenysportol\u00f3k vagy buzg\u00f3, a legjobb eredm\u00e9nyek\u00e9rt t\u00f6rtet\u0151 sportol\u00f3k eset\u00e9ben, azt javasoljuk, hogy azonnal edz\u00e9s ut\u00e1n kapkodd be az \u00e9trend-kieg\u00e9sz\u00edt\u0151ket.<\/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\">Milyen \u00e9trend-kieg\u00e9sz\u00edt\u0151k\u00e9nt \u00e9rdemes szedni er\u0151edz\u00e9sek ut\u00e1n?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u00f6nnyen em\u00e9szthet\u0151 feh\u00e9rj\u00e9k:<\/strong> <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rje<\/a>. <a href=\"https:\/\/gymbeam.hu\/bcaa\" class=\"ek-link\">BCAA<\/a>-val vagy <a href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" class=\"ek-link\">EAA<\/a>-val gazdag\u00edthat\u00f3 a maxim\u00e1lis anabolikus hat\u00e1s \u00e9rdek\u00e9ben, mely k\u00fcl\u00f6n\u00f6sen az \u00e1tlagban kevesebb esszenci\u00e1lis aminosavakat tartalmaz\u00f3 <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" class=\"ek-link\">n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kn\u00e9l<\/a> bizonyulhat hasznosnak.<\/li>\n\n\n\n<li><strong>Sz\u00e9nhidr\u00e1tok:<\/strong> k\u00f6nnyen em\u00e9szhet\u0151 sz\u00e9nhidr\u00e1tok p\u00e9ld\u00e1ul sz\u0151l\u0151cukor, frukt\u00f3z, dextr\u00f3z, maltodextrin, Vitargo.<\/li>\n\n\n\n<li><strong>Komplex foly\u00e9kony t\u00e1pl\u00e1l\u00e9k:<\/strong> <a href=\"https:\/\/gymbeam.hu\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain <\/a>kever\u00e9k sz\u00e9nhidr\u00e1ttal, feh\u00e9rj\u00e9vel, vitaminokkal, \u00e1sv\u00e1nyi anyagokkal \u00e9s kreatinnal. Minden egy italban. [5\u20139]<\/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>Ha azon t\u00f6prengsz, mely \u00e9trend-kieg\u00e9sz\u00edt\u0151kkel hozhatod ki a legt\u00f6bbet az edz\u00e9seidb\u0151l, olvasd el <strong><a href=\"https:\/\/gymbeam.hu\/blog\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hat\u00e9kony t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k \u00e9s haszn\u00e1latuk<\/a><\/strong> c. cikk\u00fcnket.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1124x749.jpg\" alt=\"feh\u00e9rje az izomn\u00f6veked\u00e9shez\" class=\"wp-image-339510\" title=\"feh\u00e9rje az izomn\u00f6veked\u00e9shez\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-zvolit-po-vytrvalostnim-sportu\">Milyen \u00e9trend-kieg\u00e9sz\u00edt\u0151k javasoltak \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok ut\u00e1n?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sz\u00e9nhidr\u00e1t: <\/strong><a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltrodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltrodextrin<\/a>, szabadalmaztatott <a href=\"https:\/\/gymbeam.hu\/vitargo-energy-gymbeam.html\" class=\"ek-link\">Vitargo <\/a>sz\u00e9nhidr\u00e1t vagy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fuecarb-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueCarb <\/a>komplex kieg\u00e9sz\u00edt\u0151, mely a sz\u00e9nhidr\u00e1tok mellett \u00e1sv\u00e1nyi anyagokban (elektrolitokban) gazdag \u00e9s megk\u00f6nny\u00edti a sz\u00e9nhidr\u00e1t bevitel\u00e9t.<\/li>\n\n\n\n<li><strong>K\u00f6nnyen em\u00e9szthet\u0151 feh\u00e9rj\u00e9k:<\/strong> tejsav\u00f3 vagy <a href=\"https:\/\/gymbeam.hu\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rj\u00e9k<\/a>, BCAA ital vagy EAA instant porok form\u00e1j\u00e1ban fogyaszthat\u00f3 aminosavak.<\/li>\n\n\n\n<li><strong>Komplex foly\u00e9kony t\u00e1pl\u00e1l\u00e9k:<\/strong> t\u00f6k\u00e9letes <a href=\"https:\/\/gymbeam.hu\/true-gain-tomegnovelo-gymbeam.html\" class=\"ek-link\">t\u00f6m<\/a><a href=\"https:\/\/gymbeam.hu\/true-gain-tomegnovelo-gymbeam.html\" target=\"_blank\" aria-label=\"e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">e<\/a><a href=\"https:\/\/gymbeam.hu\/true-gain-tomegnovelo-gymbeam.html\" class=\"ek-link\">gn\u00f6vel\u0151<\/a>, mely egyszerre feh\u00e9rj\u00e9t \u00e9s sz\u00e9nhidr\u00e1tot is tartalmaz.  [5\u20139]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudj meg t\u00f6bbet az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3knak aj\u00e1nlott \u00e9trend-kieg\u00e9sz\u00edt\u0151kr\u0151l <strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 11 legjobb \u00e9trend-kieg\u00e9sz\u00edt\u0151 fut\u00e1shoz, ker\u00e9kp\u00e1roz\u00e1shoz \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokhoz<\/a><\/strong> c. cikk\u00fcnkben.<\/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\">Milyen egy\u00e9b sportol\u00e1s ut\u00e1ni kieg\u00e9sz\u00edt\u0151kkel gyors\u00edthatj\u00e1k fel a sportol\u00f3k a regener\u00e1ci\u00f3t?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.hu\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Elektrolitok<\/a>:<\/strong> Seg\u00edtenek p\u00f3tolni az izzad\u00e1ssal elvesz\u00edtett magn\u00e9ziumot, n\u00e1triumot, k\u00e1liumot, kloridot \u00e9s m\u00e1s \u00e1sv\u00e1nyi anyagokat, melyek fontosak az izomm\u0171k\u00f6d\u00e9s \u00e9s az emberi eg\u00e9szs\u00e9g sz\u00e1m\u00e1ra.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3<\/a>:<\/strong> Cs\u00f6kkenti a gyullad\u00e1st \u00e9s az edz\u00e9s ut\u00e1ni izoms\u00e9r\u00fcl\u00e9seket. Gyors\u00edtja a regener\u00e1ci\u00f3t.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a>:<\/strong> 3-5 g-os mennyis\u00e9gben hat\u00e9konyan el\u0151seg\u00edti az energiaforr\u00e1sok regener\u00e1ci\u00f3j\u00e1t.[8\u20139]<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><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=\"Fut\u00e1s ut\u00e1ni \u00e9telek \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k\" class=\"wp-image-339524\" title=\"Fut\u00e1s ut\u00e1ni \u00e9telek \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k\" 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=\"Mit_tartalmaz_egy_idealis_edzes_utani_etkezes\"><\/span>Mit tartalmaz egy ide\u00e1lis edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha siker\u00fclt foly\u00e9kony t\u00e1pl\u00e1l\u00e9kot bevinned edz\u00e9s ut\u00e1n, ne rohanj enni. M\u00e1sk\u00fcl\u00f6nben, edz\u00e9s ut\u00e1n k\u00e9t \u00f3r\u00e1val az\u00e9rt m\u00e1r \u00e9rdemes enni. Mik\u00f6zben elk\u00e9sz\u00edted az ennival\u00f3t, figyelj r\u00e1 oda, hogy tartalmazzon el\u00e9g feh\u00e9rj\u00e9t, sz\u00e9nhidr\u00e1tot \u00e9s minim\u00e1lis mennyis\u00e9g\u0171 zs\u00edrt. Ha pedig gy\u00fcm\u00f6lcs\u00f6t \u00e9s z\u00f6lds\u00e9get is fogyasztasz mell\u00e9, vitaminokban \u00e9s \u00e1sv\u00e1nyi anyagokban sem lesz hi\u00e1nyod.<\/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. Edz\u00e9s ut\u00e1ni feh\u00e9rje<\/h3>\n\n\n\n<p>P\u00f3tolja az aminosavakat, melyeket a test az izmok helyre\u00e1ll\u00edt\u00e1s\u00e1ra \u00e9s \u00e9p\u00edt\u00e9s\u00e9re alkalmaz. Mindemellett, cs\u00f6kkenti az \u00e9tv\u00e1gyat, \u00edgy tov\u00e1bb \u00e9rzed majd \u00fagy, hogy j\u00f3l lakt\u00e1l. [10]<\/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>J\u00f3 feh\u00e9rj\u00e9k:<\/strong> feh\u00e9r h\u00fasok, hal, tofu, tempeh, toj\u00e1s, toj\u00e1sfeh\u00e9rje, egy adagol\u00f3kan\u00e1l feh\u00e9rje.<\/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. Edz\u00e9s ut\u00e1ni sz\u00e9nhidr\u00e1t<\/h3>\n\n\n\n<p>A sz\u00e9nhidr\u00e1tokkal tudjuk glikog\u00e9n form\u00e1j\u00e1ban p\u00f3tolni az el\u00e9getett energi\u00e1t. A legide\u00e1lisabb a fokozatosan felsz\u00edv\u00f3d\u00f3, \u00f6sszetett sz\u00e9nhidr\u00e1tok, melyek garant\u00e1ltan hosszabb ideig biztos\u00edtanak j\u00f3llakotts\u00e1got. &nbsp;[10]<\/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>J\u00f3 sz\u00e9nhidr\u00e1tok:<\/strong> <a href=\"https:\/\/gymbeam.hu\/glutenmentes-finomszemu-zabpehely-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zab<\/a>, rizs, <a href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kuszkusz\/\" class=\"ek-link\">kuszkusz<\/a>, t\u00e9szta, burgonya, \u00e9desburgonya, bulgur, tortilla vagy teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek is tartalmaznak sz\u00e9nhidr\u00e1tokat, s\u0151t kifejezetten gyors cukrok (k\u00fcl\u00f6n\u00f6sen a gy\u00fcm\u00f6lcs\u00f6k), rostok, vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok forr\u00e1sai. Teh\u00e1t, ha ezeket fogyasztod a sportol\u00e1st k\u00f6vet\u0151en, p\u00f3tolod a test \u00e9s az immunrendszer norm\u00e1l m\u0171k\u00f6d\u00e9s\u00e9hez elengedhetetlen mikrot\u00e1panyagokat.<\/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>A gyors cukorp\u00f3tl\u00e1sra j\u00f3l j\u00f6het p\u00e9ld\u00e1ul egy ban\u00e1n, h\u00e1mozott alma, k\u00f6rte vagy egy narancs.<\/li>\n\n\n\n<li>A z\u00f6lds\u00e9gek k\u00f6z\u00f6tt a legjobban a v\u00e1gott z\u00f6ldsal\u00e1ta, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/spenot\/\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/spenot\/\" target=\"_blank\" aria-label=\"  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/spenot\/\" class=\"ek-link\">spen\u00f3t<\/a>, a h\u00e1mozott uborka vagy a p\u00e1rolt <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/sargarepa\/\" class=\"ek-link\">r\u00e9pa<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cukkini\/\" class=\"ek-link\">cukkini<\/a>, padlizs\u00e1n \u00e9s paradicsom sz\u00edv\u00f3dik fel.<\/li>\n\n\n\n<li>Fogyassz kis adagot ezekb\u0151l a szuper\u00e9telekb\u0151l, a t\u00f6bbit pedig edd meg k\u00e9s\u0151bb.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azon gondolkozol, mit tartalmaznak a gy\u00fcm\u00f6lcs\u00f6k \u00e9s a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00f6lds\u00e9gek <\/a>\u00e9s fagyaszt\u00e1s sor\u00e1n vesz\u00edtenek-e j\u00f3t\u00e9kony hat\u00e1sukb\u00f3l, a v\u00e1laszt <strong><a href=\"https:\/\/gymbeam.hu\/blog\/egeszsegesebb-a-friss-zoldseg-es-gyumolcs-mint-a-fagyasztott\/\" class=\"ek-link\">Eg\u00e9szs\u00e9gesebb a friss gy\u00fcm\u00f6lcs \u00e9s z\u00f6lds\u00e9g, mint a fagyasztott<\/a><\/strong> c. cikk\u00fcnkben megtal\u00e1lod.<\/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. Edz\u00e9s ut\u00e1ni zs\u00edrok<\/h3>\n\n\n\n<p>\u00c1ltal\u00e1noss\u00e1gban a zs\u00edrok a vitaminok felsz\u00edv\u00f3d\u00e1sa miatt \u00e9s a hormonh\u00e1ztart\u00e1s eg\u00e9szs\u00e9g\u00e9nek fenntart\u00e1sa miatt gontosak. Viszont csak \u00f3vatosan azzal, hogy mennyi zs\u00edrt fogyasztasz edz\u00e9s ut\u00e1n. Ha t\u00fal sokat, az csak lelass\u00edtja a gyors izmosod\u00e1st el\u0151seg\u00edt\u0151 m\u00e1s t\u00e1panyagok em\u00e9szt\u00e9s\u00e9t. Azonban ha m\u00e1r le is d\u00f6nt\u00f6tt\u00e9l egy adag edz\u00e9s ut\u00e1ni italt, nem kell agg\u00f3dnod a zs\u00edrok miatt.<\/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>J\u00f3 zs\u00edrok:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mogyor\u00f3vaj<\/a>, ol\u00edvaolaj, <a href=\"https:\/\/gymbeam.hu\/fozospray-olive-oil-cooking-spray-201-g-gymbeam.html\" class=\"ek-link\">f\u0151z\u0151spray<\/a>, <a href=\"https:\/\/gymbeam.hu\/tiszta-ghi-gymbeam.html\" target=\"_blank\" aria-label=\"gh\u00ed (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gh\u00ed<\/a>, k\u00f3kuszolaj. [10]<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><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=\"Kondiz\u00e1s ut\u00e1ni feh\u00e9rje \u00e9s sz\u00e9nhidr\u00e1t\" class=\"wp-image-339568\" title=\"Kondiz\u00e1s ut\u00e1ni feh\u00e9rje \u00e9s sz\u00e9nhidr\u00e1t\" 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=\"Tippek_az_eronleti_es_allokepessegi_edzesek_utani_legjobb_etelek_elkeszitesehez\"><\/span>Tippek az er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek ut\u00e1ni legjobb \u00e9telek elk\u00e9sz\u00edt\u00e9s\u00e9hez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az al\u00e1bbi \u00e9teleket k\u00f6nny\u0171 elk\u00e9sz\u00edteni \u00e9s m\u00e1r azel\u0151tt k\u00e9sz vannak, hogy kimondan\u00e1d &#8220;regener\u00e1ci\u00f3&#8221;. Dobozolhatod is \u0151ket vagy csak sim\u00e1n meleg\u00edtsd fel, ha haza\u00e9rt\u00e9l az edz\u00e9sb\u0151l.<\/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. Feh\u00e9rj\u00e9s zabk\u00e1sa magvajjal<\/h3>\n\n\n\n<p>Rengetegen szeretik a zab-, a rizs- \u00e9s a <a href=\"https:\/\/gymbeam.hu\/instant-hajdinakasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hajdinak\u00e1s\u00e1t<\/a>. Nem csoda, hisz k\u00f6nny\u0171 elk\u00e9sz\u00edteni, k\u00f6nnyen em\u00e9szthet\u0151 \u00e9s ha teszel bele egy kis feh\u00e9rj\u00e9t, egy picit a kedvenc gy\u00fcm\u00f6lcs\u00f6db\u0151l, illetve egy te\u00e1skan\u00e1l <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/mogyorovajak\/\" class=\"ek-link\">mogyor\u00f3vajat<\/a>, m\u00e1ris komplex reggelit kapsz. A fent <strong>eml\u00edtett rizsk\u00e1sa p\u00e9ld\u00e1ul rendk\u00edv\u00fcl k\u00f6nnyen em\u00e9szthet\u0151, <\/strong>ez\u00e1ltal ide\u00e1lis opci\u00f3 edz\u00e9sek ut\u00e1nra.<\/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>Inspir\u00e1l\u00f3dj a recepteinkkel<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-edzes-utani-magas-feherjetartalmu-zabkasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rj\u00e9s zabk\u00e1sa mogyor\u00f3vajjal \u00e9s gy\u00fcm\u00f6lcs\u00f6kkel<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-edzes-elotti-rizskasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gyors, edz\u00e9s el\u0151tti rizsk\u00e1sa<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-vejce-s-pecivem-a-zeleninou\">2. Toj\u00e1s keny\u00e9rrel \u00e9s z\u00f6lds\u00e9gekkel<\/h3>\n\n\n\n<p>A toj\u00e1s kiv\u00e1l\u00f3 t\u00e1panyagtartalm\u00e1val nagy kedvencnek sz\u00e1m\u00edt. Mindazon\u00e1ltal, a s\u00e1rg\u00e1ja t\u00f6bb zs\u00edrt tartalmaz, ez\u00e9rt okos \u00f6tlet az eg\u00e9sz toj\u00e1sokat egy kis <a href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" class=\"ek-link\">toj\u00e1sfeh\u00e9rj\u00e9vel <\/a>kombin\u00e1lni. K\u00e9sz\u00edtheted f\u0151tten vagy r\u00e1ntottak\u00e9nt, de kipr\u00f3b\u00e1lhatod az omlettet vagy a <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-reggeli-tojasos-muffin-szemcses-sajttal-sonkaval-es-paradicsommal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">toj\u00e1sos muffint<\/a> is. Rakj mell\u00e9 egy kev\u00e9s teljes ki\u0151rl\u00e9s\u0171 kenyeret sz\u00e9nhidr\u00e1t-forr\u00e1sk\u00e9nt \u00e9s friss z\u00f6lds\u00e9geket, hogy a vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok se maradjanak el.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha inform\u00e1ltabb akarsz lenni a toj\u00e1sev\u00e9ssel kapcsolatban, olvasd el <strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-jo-erv-a-tojaseves-mellett\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 j\u00f3 \u00e9rv a toj\u00e1sev\u00e9s mellett<\/a><\/strong> c. \u00edr\u00e1sunkat.<\/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. Joghurt m\u00fczlivel vagy granol\u00e1val \u00e9s gy\u00fcm\u00f6lccsel<\/h3>\n\n\n\n<p>Nincs is k\u00f6nnyebb ann\u00e1l, mint fogni egy kis g\u00f6r\u00f6g joghurtot, r\u00e1sz\u00f3rni a kedvenc <a href=\"https:\/\/gymbeam.hu\/feherjes-granola-csokoladeval-gymbeam.html\" class=\"ek-link\">granol\u00e1dat <\/a>vagy <a href=\"https:\/\/gymbeam.hu\/bio-muzli-vanavita.html\" class=\"ek-link\">m\u00fczlidet <\/a>\u00e9s r\u00e1szeletelni egy kis ban\u00e1nt. Pillanatok alatt k\u00e9sz is egy isteni, laktat\u00f3 nasi. A joghurthoz emellett t\u00f6k\u00e9letesen passzol a zab is, egy p\u00e1r szem valamilyen magb\u00f3l vagy a fagyasztott gy\u00fcm\u00f6lcs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l kipr\u00f3b\u00e1lni valamilyen \u00fajat \u00e9s friss\u00edt\u0151t, pr\u00f3b\u00e1ld ki ezt a receptet: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-fagyasztott-joghurt-gyumolccsel-csokis-granolaval-es-magvakkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fagyasztott joghurt gy\u00fcm\u00f6lccsel, csokis granol\u00e1val \u00e9s magvakkal<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg\" alt=\"Granol\u00e1s joghurt edz\u00e9s ut\u00e1n\" class=\"wp-image-339627\" title=\"Granol\u00e1s joghurt edz\u00e9s ut\u00e1n\" 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. Gy\u00fcm\u00f6lcs\u00f6s smoothie feh\u00e9rj\u00e9vel, joghurttal vagy szemcs\u00e9s sajttal<\/h3>\n\n\n\n<p>A smoothie ide\u00e1lis v\u00e1laszt\u00e1s, ha nincs id\u0151 valami nagyobb fog\u00e1st k\u00e9sz\u00edteni, viszont t\u00e1panyagban d\u00fas, k\u00f6nnyen em\u00e9szthet\u0151 \u00e9telre van sz\u00fcks\u00e9ged. Az elk\u00e9sz\u00edt\u00e9s alatt azonban figyelj arra, hogy semmit ne felejts ki \u00e9s ne t\u00falozd el a gy\u00fcm\u00f6lcs\u00f6ket.<\/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\">Hogyan k\u00e9sz\u00edts kiegyens\u00falyozott smoothiet?<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>V\u00e1laszd ki a folyad\u00e9kot &#8211; <\/strong>sima v\u00edz, tej, n\u00f6v\u00e9nyi ital (mandula, sz\u00f3ja, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/rizs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rizs<\/a>) vagy <a href=\"https:\/\/gymbeam.hu\/bio-kokuszviz-por-gymbeam.html\" class=\"ek-link\">k\u00f3kuszv\u00edz<\/a>.<\/li>\n\n\n\n<li><strong>Adj hozz\u00e1 egy adag gy\u00fcm\u00f6lcs\u00f6t &#8211;<\/strong> ban\u00e1n, kiwi, k\u00f6rte, \u00e1fonya, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/malna\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1lna<\/a>.<\/li>\n\n\n\n<li><strong>Mell\u00e9 j\u00f6het a feh\u00e9rje<\/strong> <strong>&#8211;<\/strong> feh\u00e9rjepor, zs\u00edrszeg\u00e9ny joghurt vagy szemcs\u00e9s sajt.<\/li>\n\n\n\n<li><strong>V\u00e1lassz zs\u00edrforr\u00e1st &#8211;<\/strong> mogyor\u00f3, mandula, <a href=\"https:\/\/gymbeam.hu\/kesudiovaj-gymbeam.html\" target=\"_blank\" aria-label=\"kesu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kesu<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kesuvaj-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>vagy m\u00e1s magvaj.<\/li>\n\n\n\n<li><strong>\u00c9des\u00edtsd &#8211;<\/strong> fah\u00e9j, <a href=\"https:\/\/gymbeam.hu\/bio-kakaopor-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaka\u00f3<\/a>, kal\u00f3riaszeg\u00e9ny <a href=\"https:\/\/gymbeam.hu\/kaloriamentes-szirup-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\">szirup <\/a>vagy m\u00e1s \u00e9des\u00edt\u0151.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gy\u0171jts tov\u00e1bbi \u00f6tletet recept\u00fcnkb\u0151l: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-frissito-feherjes-smoothie-erdei-gyumolccsel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Friss\u00edt\u0151 feh\u00e9rj\u00e9s smoothie erdei gy\u00fcm\u00f6lccsel<\/a><\/strong><\/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. Feh\u00e9rj\u00e9s gofri vagy palacsinta gy\u00fcm\u00f6lccsel<\/h3>\n\n\n\n<p>Ha \u00e9dess\u00e9grajong\u00f3 vagy, a <strong>feh\u00e9rj\u00e9s palacsint\u00e1nak vagy gofrinak<\/strong> a t\u00e1ny\u00e9rodon tuti \u00f6r\u00fclni fogsz majd. Plusz j\u00f3 h\u00edr, hogy ezeket nem csak reggelire fogyaszthatod. Nyugodtan egy\u00e9l meg j\u00f3les\u0151en egy kis <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/palacsinta-hu\/\" class=\"ek-link\">palacsint\u00e1t<\/a> tedz\u00e9s ut\u00e1n, hisz p\u00f3tolod vele a fontos t\u00e1panyagokat. Ha a leggyorsabban \u00e9s legk\u00f6nnyebben szeretn\u00e9l palacsint\u00e1t csin\u00e1lni, pr\u00f3b\u00e1ld ki a <a href=\"https:\/\/gymbeam.hu\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein Pancake &amp; Waffle Mix<\/a> term\u00e9k\u00fcnket. Ha elk\u00e9sz\u00fclt, csorgass r\u00e1 egy kis joghurtot, kev\u00e9s magvajat, friss gy\u00fcm\u00f6lcs\u00f6t vagy lekv\u00e1rt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kipr\u00f3b\u00e1lhatod:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mennyei-es-konnyu-palacsintak-haromfelekeppen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mennyei \u00e9s k\u00f6nny\u0171 palacsint\u00e1k h\u00e1romf\u00e9lek\u00e9ppen<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-bananos-zabos-palacsinta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ban\u00e1nos zabos palacsinta<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kefires-palacsinta-tele-feherjevel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kef\u00edres palacsinta tele feh\u00e9rj\u00e9vel<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-pecivo-s-kvalitni-sunkou-syrem-nebo-pomazankou\">6. Keny\u00e9r min\u0151s\u00e9gi sonk\u00e1val, sajttal vagy kenhet\u0151 kr\u00e9mmel<\/h3>\n\n\n\n<p>Biztosan odaleszel a szeletelt keny\u00e9r\u00e9rt vagy bagel\u00e9rt sajttal vagy kenhet\u0151 kr\u00e9mmel, amikor nincs id\u0151d meleg \u00e9telt f\u0151zni. A jobb min\u0151s\u00e9g\u0171 <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csirkemell<\/a> sonk\u00e1kkal, alacsony zs\u00edrtartalm\u0171 sajtokkal vagy a szeletelt <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tofu-hu\/\" class=\"ek-link\">tofuval<\/a> sem tudsz azonban f\u00e9lrel\u0151ni. A <a href=\"https:\/\/gymbeam.hu\/tonhal-sos-leben-gymbeam.html\" class=\"ek-link\">tonhalb\u00f3l<\/a>, <a href=\"https:\/\/gymbeam.hu\/szardinia-sos-leben-gymbeam.html\" class=\"ek-link\">szard\u00edni\u00e1b\u00f3l <\/a>vagy toj\u00e1sb\u00f3l k\u00e9sz\u00fclt <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hazi-keszitesu-kremek-3-felekeppen\/\" class=\"ek-link\">h\u00e1zi kr\u00e9mek<\/a> szint\u00e9n isteniek tudnak lenni. Csak l\u00e9gy \u00f3vatos, hogy mennyi zs\u00edrt adsz hozz\u00e1juk.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"708\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg\" alt=\"Mit egy\u00fcnk edz\u00e9s ut\u00e1n?\" class=\"wp-image-339606\" title=\"Mit egy\u00fcnk edz\u00e9s ut\u00e1n?\" 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. Feh\u00e9r h\u00fast vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halat <\/a>k\u00f6rettel \u00e9s z\u00f6lds\u00e9gekkel<\/h3>\n\n\n\n<p>Nem kell \u00f3r\u00e1kat \u00e1csorogj a konyh\u00e1ban, ha meleg kaj\u00e1ra v\u00e1gysz sportol\u00e1s ut\u00e1n. A halb\u00f3l \u00e9s csirk\u00e9b\u0151l k\u00e9sz\u00fclt fog\u00e1sok k\u00f6rettel \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00f6lds\u00e9gekkel<\/a> egy\u00fctt 30 perc alatt elk\u00e9sz\u00edthet\u0151k. Ha pedig nem tudod megoldani a f\u0151z\u00e9st miut\u00e1n edzett\u00e9l, k\u00e9sz\u00edtsd el a men\u00fcd el\u0151re \u00e9s csak meleg\u00edtsd fel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ha edz\u00e9s ut\u00e1n \u00e9hes vagy, a k\u00f6vetkez\u0151kt\u0151l biztos \u00f6sszefolyik majd a ny\u00e1l a sz\u00e1dban:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-szaftos-csirkemell-narancsszoszban\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Szaftos csirkemell narancssz\u00f3szban<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-caprese-csirke\/\" class=\"ek-link\">S\u00fclt caprese cs<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-caprese-csirke\/\" target=\"_blank\" aria-label=\"irke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">irke<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-tagliatelle-lazaccal-es-ricottaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kr\u00e9mes tagliatelle lazaccal \u00e9s ricott\u00e1val<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-rostlinne-alternativy-masa-s-prilohou-a-zeleninou\">8. N\u00f6v\u00e9nyi alap\u00fa h\u00fasalternat\u00edv\u00e1k k\u00f6rettel \u00e9s z\u00f6lds\u00e9gekkel<\/h3>\n\n\n\n<p>Ha a n\u00f6v\u00e9nyi alap\u00fa \u00e9tkez\u00e9s rajong\u00f3ja vagy, vagy csup\u00e1n csak szeretn\u00e9d kicsit sz\u00ednes\u00edteni az \u00e9trendedet, ezeket az \u00e9teleket nagyon fogod \u00e9rt\u00e9kelni. Pr\u00f3b\u00e1ld ki p\u00e9ld\u00e1ul a <a href=\"https:\/\/gymbeam.hu\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofut<\/a>, a <a href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a>-t vagy a <a href=\"https:\/\/gymbeam.hu\/bio-szejtan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szejt\u00e1nt<\/a>. Nagy el\u0151ny\u00fck, hogy a tofut \u00e9s a tempeh-t f\u0151zni sem kell. Mindazon\u00e1ltal, \u00edzesebbek, ha hirtelen s\u00fctj\u00fck \u0151ket egy serpeny\u0151ben f\u0171szerekkel \u00e9s z\u00f6lds\u00e9gekkel. A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/quinoa-hu\/\" class=\"ek-link\">quinoa<\/a>, a rizs, a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/teszta\/\" class=\"ek-link\">t\u00e9szta<\/a> \u00e9s a gnocchi remek\u00fcl passzolnak hozz\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00f3b\u00e1ld ki receptjeinket \u00e9s te is megl\u00e1tod, hogy mennyire finom is val\u00f3j\u00e1ban a tofu \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tempeh-hu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a tempeh<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Adj egy es\u00e9lyt p\u00e9ld\u00e1ul:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tokos-curry-serpenyoben-sult-tofuval-es-jazmin-rizzsel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">S\u00fct\u0151t\u00f6k\u00f6s curry s\u00fclt tofuval \u00e9s j\u00e1zmin rizzsel<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-pad-thai-teszta-tempeh-vel-es-friss-zoldsegekkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pad thai t\u00e9szta tempeh-vel \u00e9s friss z\u00f6lds\u00e9gekkel<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutotokos-gnocchi-tofuval-es-spenottal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">S\u00fct\u0151t\u00f6k\u00f6s gnocchi tofuval \u00e9s spen\u00f3ttal<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-wrap-s-kurecim-masem-nebo-tunakem-a-zeleninou\">9. Wrap csirk\u00e9vel vagy tonhallal \u00e9s z\u00f6lds\u00e9gekkel<\/h3>\n\n\n\n<p>Ha edz\u00e9s ut\u00e1n \u00e9hesen eszel haza, p\u00e1r perc alatt elk\u00e9sz\u00edthetsz egy \u00ednycsikland\u00f3 wrapet. Fogj egy tortill\u00e1t, mehet bele grillezett <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csirke <\/a>vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tonhal\/\" class=\"ek-link\">tonhal<\/a>, apr\u00f3ra v\u00e1gott z\u00f6lds\u00e9gek, joghurt, avok\u00e1d\u00f3kr\u00e9m \u00e9s k\u00e9sz is. Ha pedig egy kis sajtot is reszelsz r\u00e1 \u00e9s melegszendvicss\u00fct\u0151ben vagy mikr\u00f3ban \u00e1ts\u00fct\u00f6d kicsit, garant\u00e1ltan istenit eszel majd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az al\u00e1bbi receptekkel inspir\u00e1l\u00f3dhatsz:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tonhalas-wrap-avokadokremmel-es-zoldsegekkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tonhalas wrap avok\u00e1d\u00f3kr\u00e9mmel \u00e9s z\u00f6lds\u00e9gekkel<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recipe-quesadilla-tonhallal-es-paradicsomos-salsaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quesadilla tonhallal \u00e9s paradicsomos sals\u00e1val<\/a><\/span><\/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=\"Edz\u00e9s ut\u00e1ni nasi tippek\" class=\"wp-image-339538\" title=\"Edz\u00e9s ut\u00e1ni nasi tippek\" 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. Di\u00e9t\u00e1s torta vagy b\u00f6gr\u00e9s s\u00fcti<\/h3>\n\n\n\n<p>Kondiz\u00e1s vagy fut\u00e1s ut\u00e1n egy kis eg\u00e9szs\u00e9ges tort\u00e1val vagy <a href=\"https:\/\/gymbeam.hu\/protein-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00f6gr\u00e9s s\u00fctivel<\/a> is k\u00e9nyeztetheted magad. Ha teljes ki\u0151rl\u00e9s\u0171 lisztb\u0151l k\u00e9sz\u00edted, kevesebb zs\u00edrt \u00e9s cukrot haszn\u00e1ld, illetve feh\u00e9rjeporral vagy szemcs\u00e9s sajttal gazdag\u00edtod, eg\u00e9szs\u00e9ges \u00e9s t\u00e1panyagokban gazdag finoms\u00e1got kapsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S\u00fcss mondjuk:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lagy-repatorta-magas-feherjetartalommal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L\u00e1gy r\u00e9patorta magas feh\u00e9rjetartalommal<\/a><\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egeszseges-vakondturas-poharkrem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitt vakondt\u00far\u00e1s torta poh\u00e1rban<\/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. B\u00f3nusz: Gyors edz\u00e9s ut\u00e1ni harapnival\u00f3k<\/h3>\n\n\n\n<p>Sz\u00e1mos sz\u00e9nhidr\u00e1tban \u00e9s feh\u00e9rj\u00e9ben gazdag <a href=\"https:\/\/gymbeam.hu\/feherje-snackek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nasi <\/a>van, mellyel el\u0171zhetj\u00fck az edz\u00e9s ut\u00e1ni \u00e9hs\u00e9get. Ezek a sportt\u00e1sk\u00e1idba is belef\u00e9rnek \u00e9s b\u00e1rmikor ehetsz bel\u0151l\u00fck. Nagyon j\u00f3l j\u00f6nnek akkor, ha k\u00f6zvetlen\u00fcl sportol\u00e1s ut\u00e1n nem tudsz enni \u00e9s gyors energiap\u00f3tl\u00e1sra van sz\u00fcks\u00e9ged. Viszont mindig nagyon figyelj oda az alapanyagokra. Egyesekben tal\u00e1n t\u00fal sok a zs\u00edr vagy t\u00fal keveset tartalmaznak bizonyos t\u00e1panyagokb\u00f3l, de egy kis feh\u00e9rje vagy gy\u00fcm\u00f6lcs hozz\u00e1ad\u00e1s\u00e1val k\u00f6nnyen megoldhat\u00f3 a gond.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00d6tletek edz\u00e9s ut\u00e1ni nassolnival\u00f3khoz:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Turmix<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rjeszelet<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\">Feh\u00e9rj\u00e9s keksze<\/a><a href=\"https:\/\/gymbeam.hu\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\"k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/moimuv-feherjes-zabszelet-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rj\u00e9s zabszelet<\/a><\/span><\/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=\"Mit_ne_felejts_el\"><\/span>Mit ne felejts el?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9telek \u00e9s a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k jelent\u0151s szerepet j\u00e1tszanak a t\u00e1pl\u00e1lkoz\u00e1sban. <strong>Seg\u00edtenek lek\u00fczdeni az \u00e9hs\u00e9get \u00e9s ezzel egy id\u0151ben, t\u00e1mogatnak az er\u0151fesz\u00edt\u00e9seidben \u00e9s a c\u00e9ljaid el\u00e9r\u00e9sben.<\/strong> Ha pont edz\u00e9s ut\u00e1n vagy, a legk\u00f6nnyebb inni sz\u00e9nhidr\u00e1tot is tartalmaz\u00f3 feh\u00e9rjeturmixot. Ez\u00e1ltal seperc alatt p\u00f3tolhatod a sz\u00fcks\u00e9ges t\u00e1panyagokat, melyek felt\u00f6ltik az energiarakt\u00e1rakat \u00e9s felgyors\u00edtj\u00e1k a regener\u00e1ci\u00f3t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azt\u00e1n ak\u00e1r el is k\u00e9sz\u00edteted a fent eml\u00edtett \u00e9teleket, melyek t\u00f6k\u00e9letes v\u00e1laszt\u00e1snak bizonyulnak er\u0151nl\u00e9ti edz\u00e9sek, fut\u00e1s vagy bicikliz\u00e9s ut\u00e1n. Ha pedig minden belef\u00e9r a napi t\u00e1panyagbeviteledbe, maxim\u00e1lisan el\u0151seg\u00edted majd a sportteljes\u00edtm\u00e9nyedet \u00e9s a t\u00f6rekv\u00e9seidet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk\u00fcnk \u00e9s hasznosnak tal\u00e1ltad az inform\u00e1ci\u00f3kat, oszd meg a bar\u00e1taiddal is. H\u00e1tha ennek k\u00f6sz\u00f6nhet\u0151en, \u0151k is megtudj\u00e1k majd, melyek a legide\u00e1lisabb \u00e9telek edz\u00e9s ut\u00e1n.<\/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>Mit egy\u00fcnk edz\u00e9s ut\u00e1n? Ebben a cikkben megosztunk p\u00e1r praktikus tan\u00e1csot   azzal kapcsolatban, hogy milyen \u00e9teleket \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151ket \u00e9rdemes fogyasztani er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok ut\u00e1n.<\/p>\n","protected":false},"author":129,"featured_media":339425,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7260,7356,6696,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-347203","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-eroedzes","9":"tag-etrend-hu","10":"tag-kardio-hu","11":"tag-taplalekkiegeszitok","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>Mit egy\u00fcnk edz\u00e9s ut\u00e1n? A legjobb \u00e9telek \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k test\u00e9p\u00edt\u0151k \u00e9s sport\u00f3l\u00f3k sz\u00e1m\u00e1ra - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A testmozg\u00e1st k\u00f6vet\u0151 t\u00e1pl\u00e1lkoz\u00e1s az izmok regener\u00e1ci\u00f3ja \u00e9s n\u00f6veked\u00e9se szempontj\u00e1b\u00f3l rendk\u00edv\u00fcl fontos. Ismerkedj meg a legjobb \u00e9trend-kieg\u00e9sz\u00edt\u0151kkel \u00e9s less \u00f6tleteket edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sekr\u0151l.\" \/>\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\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mit egy\u00fcnk edz\u00e9s ut\u00e1n? A legjobb \u00e9telek \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k test\u00e9p\u00edt\u0151k \u00e9s sport\u00f3l\u00f3k sz\u00e1m\u00e1ra - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A testmozg\u00e1st k\u00f6vet\u0151 t\u00e1pl\u00e1lkoz\u00e1s az izmok regener\u00e1ci\u00f3ja \u00e9s n\u00f6veked\u00e9se szempontj\u00e1b\u00f3l rendk\u00edv\u00fcl fontos. Ismerkedj meg a legjobb \u00e9trend-kieg\u00e9sz\u00edt\u0151kkel \u00e9s less \u00f6tleteket edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9sekr\u0151l.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-15T09:38:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T15:00:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/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=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/7-dolog-ami-csokkenti-az-izomfajdalmat-edzes-utan\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Mit egy\u00fcnk edz\u00e9s ut\u00e1n? 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