{"id":382065,"date":"2022-06-27T13:28:54","date_gmt":"2022-06-27T11:28:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=382065"},"modified":"2022-07-14T12:37:47","modified_gmt":"2022-07-14T10:37:47","slug":"ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/","title":{"rendered":"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?"},"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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Preco_je_dolezite_pit_pocas_sportu\" title=\"Pre\u010do je d\u00f4le\u017eit\u00e9 pi\u0165 po\u010das \u0161portu?\">Pre\u010do je d\u00f4le\u017eit\u00e9 pi\u0165 po\u010das \u0161portu?<\/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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Preco_potrebujeme_doplnat_elektrolyty\" title=\"Pre\u010do potrebujeme dop\u013a\u0148a\u0165 elektrolyty?\">Pre\u010do potrebujeme dop\u013a\u0148a\u0165 elektrolyty?<\/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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Co_je_to_iontovy_napoj\" title=\"\u010co je to iontov\u00fd n\u00e1poj?\">\u010co je to iontov\u00fd n\u00e1poj?<\/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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Ake_funkcne_latky_obsahuje_iontovy_napoj\" title=\"Ak\u00e9 funk\u010dn\u00e9 l\u00e1tky obsahuje iontov\u00fd n\u00e1poj?\">Ak\u00e9 funk\u010dn\u00e9 l\u00e1tky obsahuje iontov\u00fd n\u00e1poj?<\/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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Typy_iontovych_napojov_a_ich_vyuzitie_v_sporte\" title=\"Typy iontov\u00fdch n\u00e1pojov a ich vyu\u017eitie v \u0161porte\">Typy iontov\u00fdch n\u00e1pojov a ich vyu\u017eitie v \u0161porte<\/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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Vyuzitie_iontovych_napojov\" title=\"Vyu\u017eitie iontov\u00fdch n\u00e1pojov\">Vyu\u017eitie iontov\u00fdch n\u00e1pojov<\/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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Kedy_naopak_nie_je_nutne_pit_iontove_napoje\" title=\"Kedy naopak nie je nutn\u00e9 pi\u0165 iontov\u00e9 n\u00e1poje?\">Kedy naopak nie je nutn\u00e9 pi\u0165 iontov\u00e9 n\u00e1poje?<\/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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#Ako_si_vyrobit_domaci_iontovy_napoj\" title=\"Ako si vyrobi\u0165 dom\u00e1ci iontov\u00fd n\u00e1poj?\">Ako si vyrobi\u0165 dom\u00e1ci iontov\u00fd n\u00e1poj?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#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>Pokia\u013e patr\u00edte medzi zap\u00e1len\u00fdch be\u017ecov, cyklistov a in\u00fdch vytrvalostn\u00fdch \u0161portovcov, najsk\u00f4r ste u\u017e o d\u00f4le\u017eitosti iontov\u00fdch n\u00e1pojov po\u010duli. V\u0161eobecne sa o nich vie, \u017ee <strong>pom\u00e1haj\u00fa dop\u013a\u0148a\u0165 tekutiny, elektrolyty a energiu<\/strong> v priebehu dlhotrvaj\u00facej fyzickej aktivity. Maj\u00fa ale zmysel aj pri cvi\u010den\u00ed v posil\u0148ovni, na futbalovom tr\u00e9ningu a v r\u00e1mci in\u00fdch \u0161portov?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_dolezite_pit_pocas_sportu\"><\/span>Pre\u010do je d\u00f4le\u017eit\u00e9 pi\u0165 po\u010das \u0161portu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri behu, jazde na bicykli a in\u00fdch pohybov\u00fdch aktivit\u00e1ch sa spravidla viac pot\u00edme, \u010d\u00edm doch\u00e1dza k strat\u00e1m telesn\u00fdch tekut\u00edn. V pr\u00edpade, \u017ee tento pokles dosiahne <strong>2 % telesnej hmotnosti<\/strong> (u 70 kg \u010dloveka to zodpoved\u00e1 1,4 l), m\u00f4\u017ee d\u00f4js\u0165 k dehydrat\u00e1cii. Medzi jej prejavy patr\u00ed \u00fanava, boles\u0165 hlavy, z\u00e1vraty a tie\u017e <strong>zhor\u0161enie v\u00fdkonu<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U v\u00fdkonnostn\u00fdch \u0161portovcov je be\u017en\u00e9, \u017ee <strong>za jeden de\u0148 stratia pokojne 4 &#8211; 10 litrov vody.<\/strong> Z toho d\u00f4vodu je d\u00f4le\u017eit\u00e9, aby dop\u013a\u0148ali tekutiny v priebehu d\u0148a aj po\u010das v\u00fdkonu. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00fd pr\u00edjem tekut\u00edn po\u010das \u0161portu<\/h3>\n\n\n\n<p><strong>Pr\u00edjem tekut\u00edn sa v\u017edy odv\u00edja od environment\u00e1lnych podmienok,<\/strong> ako je teplota okolit\u00e9ho prostredia \u010di vlhkos\u0165 vzduchu, d\u013a\u017eka a intenzita z\u00e1\u0165a\u017ee alebo hmotnos\u0165 \u0161portovca. Ke\u010f sa h\u00fdbeme, pracuj\u00face svaly tie\u017e vytv\u00e1raj\u00fa teplo, ktor\u00e9 je potrebn\u00e9 odstr\u00e1ni\u0165. Na\u0161e telo potom rob\u00ed v\u0161etko preto, aby sa mohlo efekt\u00edvne ochladzova\u0165. V tomto oh\u013eade najlep\u0161ie funguje pr\u00e1ve potenie.<\/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\">\u0160tandardne sa odpor\u00fa\u010da vypi\u0165:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>500 ml tekut\u00edn 2 hodiny pred v\u00fdkonom<\/li><li>125 \u2013 250 ml bezprostredne pred cvi\u010den\u00edm<\/li><li>125 \u2013 250 ml ka\u017ed\u00fdch 10 \u2013 20 min\u00fat po\u010das tr\u00e9ningu \u010di pretekov<\/li><li>po tr\u00e9ningu sa odpor\u00fa\u010da vypi\u0165 150 % straty tekut\u00edn (napr. ke\u010f po tr\u00e9ningu v\u00e1\u017eime o 1 kg menej, mali by sme postupne doplni\u0165 1,5 l tekut\u00edn) <span style=\"color: #ff6600;\">[3\u20134]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto odpor\u00fa\u010dania platia najm\u00e4 pre vytrvalostn\u00e9 \u0161porty, kedy typicky doch\u00e1dza k najv\u00e4\u010d\u0161\u00edm strat\u00e1m tekut\u00edn. Z n\u00e1\u0161ho tela spolo\u010dne s potom odch\u00e1dzaj\u00fa <strong>aj miner\u00e1lne l\u00e1tky alebo elektrolyty,<\/strong> ktor\u00e9 je potrebn\u00e9 tie\u017e doplni\u0165. V takej situ\u00e1cii je potom vhodn\u00e9 \u010dist\u00fa vodu nahradi\u0165 iontov\u00fdmi n\u00e1pojmi s obsahom elektrolytov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, pre\u010do je dostato\u010dn\u00fd pitn\u00fd re\u017eim tak\u00fd d\u00f4le\u017eit\u00fd a \u010do v\u0161etko m\u00f4\u017ee sp\u00f4sobi\u0165 dehydrat\u00e1cia, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie.<\/strong><\/span><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg\" alt=\"Pre\u010do je d\u00f4le\u017eit\u00fd pitn\u00fd re\u017eim pri \u0161porte?\" class=\"wp-image-381141\" width=\"843\" height=\"563\" title=\"Pre\u010do je d\u00f4le\u017eit\u00fd pitn\u00fd re\u017eim pri \u0161porte?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_potrebujeme_doplnat_elektrolyty\"><\/span>Pre\u010do potrebujeme dop\u013a\u0148a\u0165 elektrolyty?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi miner\u00e1lne l\u00e1tky, ktor\u00e9 rad\u00edme k elektrolytom patr\u00ed <strong>sod\u00edk, <a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">drasl\u00edk<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">v\u00e1pnik<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">hor\u010d\u00edk<\/span> <\/a>a chlorid.<\/strong> Napr\u00edklad sod\u00edka m\u00f4\u017ee \u0161portovec za de\u0148 strati\u0165 3 500 \u2013 7 000 mg. V\u0161etky tieto mikro\u017eiviny maj\u00fa mno\u017estvo d\u00f4le\u017eit\u00fdch rol\u00ed v na\u0161om tele, ktor\u00e9 s\u00favisia s <strong>hydrat\u00e1ciou, funkciou svalov, nervov\u00fdm prenosom a metabolizmom \u017eiv\u00edn.<\/strong> M\u00f4\u017eu tak z\u00e1sadne ovplyvni\u0165 \u0161portov\u00fd v\u00fdkon. <span style=\"color: #ff6600;\">[2, 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z h\u013eadiska dostato\u010dnej hydrat\u00e1cie je potom nevyhnutn\u00e9 udr\u017eiava\u0165 optim\u00e1lnu hladinu sod\u00edka a drasl\u00edka v tele. Tieto miner\u00e1lne l\u00e1tky toti\u017e reguluj\u00fa <strong>vylu\u010dovanie a zadr\u017eiavanie vody v organizme.<\/strong> N\u00edzke mno\u017estvo sod\u00edka m\u00f4\u017ee dokonca vies\u0165 a\u017e k <strong>nebezpe\u010dnej hyponatr\u00e9mii.<\/strong> Tento stav sa typicky prejavuje dezorient\u00e1ciou, nevo\u013enos\u0165ou a poruchami vedomia. Objavuje sa najm\u00e4 pri n\u00e1ro\u010dn\u00fdch vytrvalostn\u00fdch v\u00fdkonoch typu marat\u00f3n alebo ultra-marat\u00f3n a hroz\u00ed aj pri n\u00e1razovom vysokom pr\u00edjme vody s n\u00edzkym obsahom sod\u00edka. Nedostatok sod\u00edka, hor\u010d\u00edka a v\u00e1pnika sa navy\u0161e sp\u00e1ja s vy\u0161\u0161\u00edm <strong>rizikom svalov\u00fdch k\u0155\u010dov.<\/strong> <span style=\"color: #ff6600;\">[6, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri n\u00e1ro\u010dn\u00fdch a dlhotrvaj\u00facich tr\u00e9ningoch nemus\u00ed sta\u010di\u0165 pr\u00edjem elektrolytov zo stravy a doplnkov pred a po ich skon\u010den\u00ed. \u010casto ich potrebujeme <strong>dop\u013a\u0148a\u0165 aj v priebehu aktivity<\/strong> rovnako ako sacharidy, v\u010faka \u010domu m\u00f4\u017eeme <strong>pred\u00eds\u0165 poklesu v\u00fdkonu.<\/strong> Naj\u013eah\u0161\u00edm sp\u00f4sobom, ako to docieli\u0165, je pitie <a href=\"https:\/\/gymbeam.sk\/iontove-napoje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>iontov\u00fdch n\u00e1pojov<\/strong><\/span><\/a>. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_iontovy_napoj\"><\/span>\u010co je to iontov\u00fd n\u00e1poj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\"><strong>Iontov\u00e9 n\u00e1poje<\/strong><\/span><\/a> s\u00fa ur\u010den\u00e9 pre \u0161portovcov, ktor\u00fdm pom\u00e1haj\u00fa efekt\u00edvne dop\u013a\u0148a\u0165 tekutiny, miner\u00e1lne l\u00e1tky a energiu. V ich zlo\u017een\u00ed spravidla n\u00e1jdeme elektrolyty, \u013eahko str\u00e1vite\u013en\u00e9 sacharidy a niekedy aj <a href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">vitam\u00edny<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/aminokyseliny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">aminokyseliny<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kofe\u00edn<\/span> <\/a>a \u010fal\u0161ie funk\u010dn\u00e9 l\u00e1tky. V\u010faka tomu m\u00f4\u017eu <strong>prispie\u0165 k udr\u017eaniu v\u00fdkonu a oddialeniu \u00fanavy najm\u00e4 pri vytrvalostn\u00fdch aktivit\u00e1ch.<\/strong> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozit\u00edvny efekt iontov\u00fdch n\u00e1pojov na \u0161portov\u00fd v\u00fdkon dokazuje mno\u017estvo \u0161t\u00fadi\u00ed. Z ich z\u00e1verov \u010dasto vypl\u00fdva, \u017ee v porovnan\u00ed s \u010distou vodou viedlo <strong>pitie tekut\u00edn s obsahom elektrolytov a sacharidov k zlep\u0161eniu v\u00fdkonu.<\/strong> Tento efekt nastal pri vysoko intenz\u00edvnych \u0161portov\u00fdch aktivit\u00e1ch, ktor\u00e9 trvali minim\u00e1lne hodinu. V pr\u00edpade krat\u0161\u00edch a menej n\u00e1ro\u010dn\u00fdch aktiv\u00edt sa tak\u00e9to v\u00fdsledky v\u00e4\u010d\u0161inou nedostavuj\u00fa, a preto u nich spravidla sta\u010d\u00ed zosta\u0165 pri \u010distej vode. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160portov\u00e9 n\u00e1poje s obsahom i\u00f3nov n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>zvl\u00e1dnu\u0165 dlh\u0161\u00ed tr\u00e9ning a ubehn\u00fa\u0165 alebo prejs\u0165 na bicykli dlh\u0161iu vzdialenos\u0165,<\/li><li>lep\u0161ie tolerova\u0165 vysok\u00fa intenzitu za\u0165a\u017eenia, a zlep\u0161i\u0165 si tak napr\u00edklad \u010dasy na r\u00f4znych vzdialenostiach a dosta\u0165 zo seba to najlep\u0161ie pri pretekoch.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_funkcne_latky_obsahuje_iontovy_napoj\"><\/span>Ak\u00e9 funk\u010dn\u00e9 l\u00e1tky obsahuje iontov\u00fd n\u00e1poj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Elektrolyty<\/h3>\n\n\n\n<p>V zlo\u017een\u00ed iontov\u00fdch n\u00e1pojov n\u00e1jdeme naj\u010dastej\u0161ie sod\u00edk. Ten je potom nasledovan\u00fd drasl\u00edkom, hor\u010d\u00edkom, v\u00e1pnikom a \u010fal\u0161\u00edmi elektrolytmi, ktor\u00e9 maj\u00fa pri \u0161porte d\u00f4le\u017eit\u00fa funkciu. M\u00f4\u017eeme ich n\u00e1js\u0165 aj vo forme <a href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">praktick\u00fdch tabliet<\/span><\/a>, ktor\u00e9 sta\u010d\u00ed zapi\u0165 vodou.<\/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\">Ak\u00e9 s\u00fa funkcie elektrolytov pri \u0161porte?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sod\u00edk<\/strong> a drasl\u00edk maj\u00fa na starosti vodn\u00e9 hospod\u00e1rstvo v tele. S\u00fa tak k\u013e\u00fa\u010dov\u00e9 pre spr\u00e1vne vstreb\u00e1vanie a vylu\u010dovanie vody.<\/li><li><strong>Hor\u010d\u00edk<\/strong>, v\u00e1pnik a drasl\u00edk prispievaj\u00fa k spr\u00e1vnej funkcii svalov.<\/li><li><strong>Hor\u010d\u00edk<\/strong> pom\u00e1ha zni\u017eova\u0165 pocit \u00fanavy a vy\u010derpania.<\/li><li><strong>Chlorid<\/strong> podporuje udr\u017eiavanie acidob\u00e1zickej rovnov\u00e1hy v tele.<\/li><li><strong>V\u00e1pnik<\/strong> prispieva k norm\u00e1lnej funkcii nervov\u00fdch prenosov, v\u010faka ktor\u00fdm z\u00edskavaj\u00fa na\u0161e svaly z mozgu sign\u00e1l na pohyb. [6]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e1poje s obsahom elektrolytov n\u00e1m tak pom\u00f4\u017eu udr\u017eova\u0165 hladinu t\u00fdchto <a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">miner\u00e1lnych l\u00e1tok<\/span><\/a> na optim\u00e1lnej \u00farovni, v\u010faka \u010domu prispievaj\u00fa k <strong>ochrane pred dehydrat\u00e1ciou, hyponatr\u00e9miou, za\u017e\u00edvac\u00edmi \u0165a\u017ekos\u0165ami, svalov\u00fdmi k\u0155\u010dmi, \u00fanavou a slabos\u0165ou.<\/strong><\/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\">Ak\u00fd je odpor\u00fa\u010dan\u00fd pr\u00edjem elektrolytov pri vytrvalostn\u00fdch \u0161portoch?<\/h4>\n\n\n\n<p>Pri vytrvalostn\u00fdch \u0161portoch je najd\u00f4le\u017eitej\u0161ie dop\u013a\u0148a\u0165 sod\u00edk, a to z d\u00f4vodu predch\u00e1dzania hyponatr\u00e9mii. Preto sa ofici\u00e1lne odpor\u00fa\u010dania t\u00fdkaj\u00fa najm\u00e4 tohto elektrolytu.<\/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\"><li>U \u0161portov trvaj\u00facich dlh\u0161ie ako 2 hodiny by sme mali dop\u013a\u0148a\u0165 <strong>300 \u2013 600 mg sod\u00edka za hodinu.<\/strong><\/li><li>Pod\u013ea American College of Sports Medicine je vhodn\u00e9 pri \u0161portov\u00fdch aktivit\u00e1ch do 3 hod\u00edn zvoli\u0165 n\u00e1poj s obsahom <strong>0,5 \u2013 0,7 g sod\u00edka na 1 liter<\/strong> tekutiny. Ten je potom potrebn\u00e9 pi\u0165 v mno\u017estve 125 \u2013 250 ml ka\u017ed\u00fdch 10 \u2013 20 min\u00fat.<\/li><li>Pri v\u00fdkone presahuj\u00facom 3 hodiny je kv\u00f4li v\u00e4\u010d\u0161\u00edm potn\u00fdm strat\u00e1m lep\u0161ie prejs\u0165 na koncentrovanej\u0161ie n\u00e1poje s mno\u017estvom 0,7 \u2013 1 g sod\u00edka na 1 liter tekutiny. Mali by sme pi\u0165 125 \u2013 250 ml ka\u017ed\u00fdch 10 \u2013 20 min\u00fat.<span style=\"color: #ff6600;\"> [3, 6]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg\" alt=\"V\u00fdznam elektrolytov pri \u0161porte\" class=\"wp-image-381166\" width=\"843\" height=\"519\" title=\"V\u00fdznam elektrolytov pri \u0161porte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-2048x1261.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sacharidy<\/h3>\n\n\n\n<p>Obsah sacharidov sa v jednotliv\u00fdch iontov\u00fdch n\u00e1pojoch l\u00ed\u0161i a naj\u010dastej\u0161ie sa pohybuje v rozmedz\u00ed od <strong>3 do 8 g na 100 ml.<\/strong> Be\u017ene s\u00fa vo forme r\u00fdchlo vstrebate\u013en\u00fdch sacharidov, ako je napr\u00edklad <strong>gluk\u00f3za, frukt\u00f3za, sachar\u00f3za, izomaltul\u00f3za alebo <a href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">maltodextr\u00edn<\/span><\/a>.<\/strong> [9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto sacharidy sl\u00fa\u017eia pri \u0161porte ako \u013eahko dostupn\u00fd zdroj energie. R\u00fdchlo sa v tele rozkladaj\u00fa a vstreb\u00e1vaj\u00fa, v\u010faka \u010domu ich na\u0161e svaly m\u00f4\u017eu takmer okam\u017eite vyu\u017ei\u0165 na energetick\u00e9 krytie pohybu. Pom\u00e1haj\u00fa <strong>predch\u00e1dza\u0165 vy\u010derpaniu z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu,<\/strong> a oddiali\u0165 tak svalov\u00fa \u00fanavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V porovnan\u00ed so <a href=\"https:\/\/gymbeam.sk\/energeticke-gely\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">sacharidov\u00fdmi g\u00e9lmi<\/span><\/a> a ty\u010dinkami n\u00e1jdeme v iontov\u00fdch n\u00e1pojoch s\u00edce men\u0161ie mno\u017estvo sacharidov, ale aj to m\u00e1 svoj d\u00f4vod. N\u00edzka koncentr\u00e1cia je toti\u017e k\u013e\u00fa\u010dov\u00e1 pre <strong>efekt\u00edvne vstreb\u00e1vanie tekut\u00edn a elektrolytov z tr\u00e1viaceho syst\u00e9mu.<\/strong> U vy\u0161\u0161ieho mno\u017estva sacharidov by sa tento proces mohol spomali\u0165 a hrozili by aj za\u017e\u00edvacie probl\u00e9my. <span style=\"color: #ff6600;\">[9]<\/span><\/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\">Ak\u00fd je odpor\u00fa\u010dan\u00fd pr\u00edjem sacharidov pri vytrvalostn\u00fdch \u0161portoch?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>American College of Sports Medicine odpor\u00fa\u010da pitie <strong>n\u00e1pojov s 6 \u2013 8 % obsahom sacharidov<\/strong> (izotonick\u00fd n\u00e1poj) pri \u0161portov\u00fdch v\u00fdkonoch nad 60 min\u00fat.<\/li><li>Na udr\u017eanie optim\u00e1lnej hladiny glykog\u00e9nu by sme pri vytrvalostnej aktivite mali z n\u00e1pojov a \u010fal\u0161\u00edch suplementov celkovo prija\u0165 <strong>30 \u2013 60 g r\u00fdchlo str\u00e1vite\u013en\u00fdch sacharidov za hodinu.<\/strong><\/li><li>V pr\u00edpade aktiv\u00edt (pretekov) trvaj\u00facich dlh\u0161ie ako 2,5 hodiny sa tento pr\u00edjem m\u00f4\u017ee zv\u00fd\u0161i\u0165 a\u017e na <strong>90 g. Ide\u00e1lna je potom kombin\u00e1cia gluk\u00f3zy a frukt\u00f3zy v pomere 2 : 1<\/strong> (60 g gluk\u00f3zy + 30 g frukt\u00f3zy), ktor\u00e1 sa cez tr\u00e1viaci syst\u00e9m efekt\u00edvne vstreb\u00e1va.<\/li><li>Pr\u00edjem sacharidov v\u017edy prisp\u00f4sobujeme vlastn\u00fdm zvyklostiam a tolerancii tr\u00e1viaceho traktu. <span style=\"color: #ff6600;\">[3, 9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri <a href=\"https:\/\/gymbeam.sk\/sportovy-napoj-fueride-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>iontov\u00fdch n\u00e1pojoch v pr\u00e1\u0161ku<\/strong><\/span><\/a> alebo vo forme <a href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">tekut\u00e9ho koncentr\u00e1tu<\/span><\/a> sa potom koncentr\u00e1cia sacharidov odv\u00edja od mno\u017estva pou\u017eit\u00e9ho produktu a vody. Pod\u013ea nariedenia sa m\u00f4\u017eete dosta\u0165 na ni\u017e\u0161ie, ale aj vy\u0161\u0161ie hodnoty sacharidov. <span style=\"color: #ff6600;\">[5]<\/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\">3. Ostatn\u00e9 \u00fa\u010dinn\u00e9 zlo\u017eky<\/h3>\n\n\n\n<p>Niektor\u00e9 iontov\u00e9 n\u00e1poje sa odli\u0161uj\u00fa obsahom <strong>kofe\u00ednu, vitam\u00ednov, aminokysel\u00edn v podobe BCAA<\/strong> alebo <strong>spa\u013eova\u010da tuku, typicky <a href=\"https:\/\/gymbeam.sk\/l-karnitin\" class=\"ek-link\">l-karnit\u00ednu<\/a>.<\/strong> V\u010faka t\u00fdmto l\u00e1tkam poskytuj\u00fa extra benefity. <a href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kofe\u00edn <\/span><\/a>n\u00e1s napr\u00edklad m\u00f4\u017ee povzbudi\u0165 do pokra\u010dovania v tr\u00e9ningu a oddiali\u0165 \u00fanavu, <a href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">spa\u013eova\u010d tuku<\/span><\/a> sa zase hod\u00ed pri chudnut\u00ed, kedy sa ka\u017ed\u00e1 sp\u00e1len\u00e1 kal\u00f3ria navy\u0161e po\u010d\u00edta. Pridan\u00e9 <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">BCAA<\/span> <\/a>m\u00f4\u017eu pom\u00f4c\u0165 oddiali\u0165 \u00fanavu a ochr\u00e1ni\u0165 svalov\u00fa hmotu pred sp\u00e1len\u00edm na energiu, \u010do sa hod\u00ed ako vo vytrvalostnom, tak aj silovom \u0161porte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa venujete vytrvalostn\u00fdm \u0161portom a zauj\u00edma v\u00e1s, ak\u00e9 \u010fal\u0161ie doplnky by v\u00e1m mohli pom\u00f4c\u0165 zlep\u0161i\u0165 v\u00fdkon, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg\" alt=\"\u010co obsahuje iontov\u00fd n\u00e1poj?\" class=\"wp-image-381181\" width=\"843\" height=\"562\" title=\"\u010co obsahuje iontov\u00fd n\u00e1poj?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Typy_iontovych_napojov_a_ich_vyuzitie_v_sporte\"><\/span>Typy iontov\u00fdch n\u00e1pojov a ich vyu\u017eitie v \u0161porte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u0161portovej v\u00fd\u017eive sa m\u00f4\u017eeme stretn\u00fa\u0165 s tromi druhmi iontov\u00fdch n\u00e1pojov, ktor\u00e9 sa l\u00ed\u0161ia najm\u00e4 obsahom sacharidov. Pod\u013ea toho, \u010di maj\u00fa ni\u017e\u0161iu, podobn\u00fa alebo vy\u0161\u0161iu koncentr\u00e1ciu rozpusten\u00fdch l\u00e1tok (osmolalitu) v porovnan\u00ed s krvnou plazmou, sa delia na <strong>hypotonick\u00e9, izotonick\u00e9 a hypertonick\u00e9.<\/strong> Tieto vlastnosti potom ovplyv\u0148uj\u00fa r\u00fdchlos\u0165 vstrebania tekut\u00edn a ich vyu\u017eitie v \u0161porte. <span style=\"color: #ff6600;\">[10\u201312]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Typ iontov\u00e9ho n\u00e1poja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Osmolalita v porovnan\u00ed s krvnou plazmou<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Obsah sacharidov<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vlastnosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Naj\u010dastej\u0161ie pou\u017eitie<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">hypotonick\u00e9 n\u00e1poje<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni\u017e\u0161ie<\/td><td class=\"has-text-align-center\" data-align=\"center\">menej ako 6 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">najr\u00fdchlej\u0161ie vstreb\u00e1vanie tekut\u00edn, ni\u017e\u0161\u00ed obsah sacharidov<\/td><td class=\"has-text-align-center\" data-align=\"center\">vytrvalostn\u00fd alebo silov\u00fd v\u00fdkon do 60 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">izotonick\u00e9 n\u00e1poje<\/td><td class=\"has-text-align-center\" data-align=\"center\">podobn\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">r\u00fdchle doplnenie tekut\u00edn aj sacharidov po\u010das z\u00e1\u0165a\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">vytrvalostn\u00e9 aktivity, kolekt\u00edvne \u0161porty alebo silov\u00fd tr\u00e9ning s vysokou intenzitou trvaj\u00facou dlh\u0161ie ako 60 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hypertonick\u00e9 n\u00e1poje<\/td><td class=\"has-text-align-center\" data-align=\"center\">vy\u0161\u0161ie<\/td><td class=\"has-text-align-center\" data-align=\"center\">viac ako 8 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">pomal\u0161ie vstreb\u00e1vanie tekut\u00edn, vy\u0161\u0161\u00ed obsah sacharidov<\/td><td class=\"has-text-align-center\" data-align=\"center\">pred a po z\u00e1\u0165a\u017ei na doplnenie sacharidov (z\u00e1sobn\u00e9ho glykog\u00e9nu)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyuzitie_iontovych_napojov\"><\/span>Vyu\u017eitie iontov\u00fdch n\u00e1pojov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri v\u00e4\u010d\u0161ine \u0161portov\u00fdch aktiv\u00edt, ktor\u00e9 trvaj\u00fa maxim\u00e1lne hodinu, sta\u010d\u00ed prij\u00edma\u0165 tekutiny formou \u010distej vody. Situ\u00e1cia sa ale men\u00ed pri vysoko intenz\u00edvnych alebo dlh\u0161ie trvaj\u00facich \u0161portoch, kedy najm\u00e4 v n\u00e1ro\u010dn\u00fdch environment\u00e1lnych podmienkach doch\u00e1dza k vy\u0161\u0161\u00edm strat\u00e1m vody i elektrolytov a z\u00e1rove\u0148 sa zvy\u0161uje potreba doplnenia energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kedy je vhodn\u00fd hypotonick\u00fd n\u00e1poj?<\/h3>\n\n\n\n<p><strong>Hypotonick\u00fd n\u00e1poj<\/strong> m\u00e1 z t\u00fdchto troch najni\u017e\u0161\u00ed obsah sacharidov (menej ako 6 %). Hod\u00ed sa tak pri aktivit\u00e1ch, kedy nepotrebujeme to\u013eko dop\u013a\u0148a\u0165 energiu, ale z\u00e1rove\u0148 chceme prij\u00edma\u0165 elektrolyty.<\/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\"><li><strong>\u0160portov\u00e9 aktivity do 60 min\u00fat<\/strong> pri vy\u0161\u0161\u00edch teplot\u00e1ch a zv\u00fd\u0161enej vlhkosti vzduchu, kedy sa spravidla viac pot\u00edme.<\/li><li>Bikram j\u00f3ga alebo in\u00fd druh cvi\u010denia v hor\u00facom prostred\u00ed.<\/li><li>V priebehu tepl\u00fdch letn\u00fdch dn\u00ed na udr\u017eanie optim\u00e1lnej hydrat\u00e1cie.<span style=\"color: #ff6600;\"> [13]<\/span><\/li><\/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\">2. Kedy je vhodn\u00fd izotonick\u00fd n\u00e1poj?<\/h3>\n\n\n\n<p><strong>Izotonick\u00fd n\u00e1poj<\/strong> sa m\u00f4\u017ee pochv\u00e1li\u0165 ide\u00e1lnym pomerom medzi obsahom vody a sacharidov (6 \u2013 8 %). V\u010faka tomu sa v tele r\u00fdchlo vstreb\u00e1va, neza\u0165a\u017euje to\u013eko tr\u00e1viaci trakt a z\u00e1rove\u0148 n\u00e1m dod\u00e1 energiu.<\/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\"><li><strong>Vytrvalostn\u00e9 \u0161porty,<\/strong> ako je beh, cyklistika, pl\u00e1vanie a horsk\u00e1 turistika v d\u013a\u017eke nad 60 min\u00fat.<\/li><li><strong>T\u00edmov\u00e9 \u0161porty<\/strong> typu futbal, hokej, rugby, volejbal, basketbal v d\u013a\u017eke nad 60 min\u00fat.<\/li><li><strong>Silov\u00fd tr\u00e9ning s vysokou intenzitou alebo crossfit<\/strong> trvaj\u00faci dlh\u0161ie ako 60 min\u00fat.<\/li><li><strong>Zumba, aerobik a in\u00e9 tane\u010dn\u00e9 lekcie s vysokou intenzitou,<\/strong> ktor\u00fdm sa venujeme dlh\u0161ie ako hodinu.<\/li><li>Pri <strong>kr\u00e1tkych a vysoko intenz\u00edvnych \u00fasekoch cvi\u010denia.<\/strong> V tomto pr\u00edpade sa ale osved\u010dilo iba vyplachovanie \u00fast n\u00e1pojom s obsahom sacharidov (mouth rinsing). Nedoch\u00e1dza tak k za\u0165a\u017eeniu \u017eal\u00fadka, a napriek tomu m\u00f4\u017eeme c\u00edti\u0165 pr\u00edval energie v\u010faka aktiv\u00e1cii ur\u010dit\u00fdch centier v mozgu. <span style=\"color: #ff6600;\">[13]<\/span><\/li><\/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\">3. Kedy je vhodn\u00fd hypertonick\u00fd n\u00e1poj?<\/h3>\n\n\n\n<p><strong>Hypertonick\u00fd n\u00e1poj<\/strong> m\u00e1 najvy\u0161\u0161\u00ed obsah sacharidov (viac ako 8 %). Z toho d\u00f4vodu sa pomal\u0161ie tr\u00e1vi a viac za\u0165a\u017euje tr\u00e1viaci trakt. Preto sa nehod\u00ed v pr\u00edpadoch, ke\u010f je na\u0161\u00edm prim\u00e1rnym cie\u013eom r\u00fdchle doplnenie tekut\u00edn. Pokia\u013e ale potrebujeme zdroj energie, ktor\u00e1 sa vstrebe r\u00fdchlej\u0161ie ako z pevnej stravy, m\u00f4\u017ee by\u0165 hypertonick\u00fd roztok ide\u00e1lny.<\/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\"><li><strong>Pred a po cvi\u010den\u00ed<\/strong> na doplnenie z\u00e1sob glykog\u00e9nu.<\/li><li>Ako <strong>r\u00fdchly zdroj energie,<\/strong> napr\u00edklad pri poklese krvn\u00e9ho cukru, po dlhom hladovan\u00ed.<\/li><li>Vytrvalostn\u00e9 aktivity v chladnom po\u010das\u00ed nad 60 min\u00fat, kedy nepotrebujeme to\u013eko zvy\u0161ova\u0165 pr\u00edjem tekut\u00edn, ale ide n\u00e1m hlavne o doplnenie energie. V takom pr\u00edpade sa odpor\u00fa\u010dan\u00fd pr\u00edjem tekut\u00edn spravidla zni\u017euje. Pr\u00edpadne m\u00f4\u017eeme hypertonick\u00fd n\u00e1poj strieda\u0165 s izotonick\u00fdm alebo hypotonick\u00fdm, ktor\u00e9 s\u00fa vhodnej\u0161ie na dopl\u0148ovanie tekut\u00edn.<\/li><li>Pri kr\u00e1tkych <strong>a vysoko intenz\u00edvnych \u00fasekoch cvi\u010denia len formou<\/strong> vyplachovania \u00fast (mouth rinsing). <span style=\"color: #ff6600;\">[13]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg\" alt=\"Kedy pi\u0165 iontov\u00e9 n\u00e1poje?\" class=\"wp-image-381196\" width=\"843\" height=\"562\" title=\"Kedy pi\u0165 iontov\u00e9 n\u00e1poje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kedy_naopak_nie_je_nutne_pit_iontove_napoje\"><\/span>Kedy naopak nie je nutn\u00e9 pi\u0165 iontov\u00e9 n\u00e1poje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade niektor\u00fdch \u0161portov\u00fdch aktiv\u00edt str\u00e1caj\u00fa iontov\u00e9 n\u00e1poje svoj zmysel a <strong>sta\u010d\u00ed pri nich zosta\u0165 len pri \u010distej vode.<\/strong> Pokia\u013e je na\u0161im cie\u013eom chudnutie, m\u00f4\u017eu n\u00e1m dokonca <strong>oddiali\u0165 v\u00fdsledky.<\/strong> Jeden liter izotonick\u00e9ho n\u00e1poja toti\u017e obsahuje pribli\u017ene 250 kal\u00f3ri\u00ed, \u010do je aj viac, ne\u017e sp\u00e1li priemern\u00e1 65 kg \u017eena hodinou cvi\u010denia pilates \u010di jogy. Tak\u017ee sa namiesto kalorick\u00e9ho deficitu, ktor\u00fd je pre <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">chudnutie<\/span> <\/a>k\u013e\u00fa\u010dov\u00fd, m\u00f4\u017eeme dosta\u0165 do kalorick\u00e9ho nadbytku. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Be\u017en\u00fd tr\u00e9ning v posil\u0148ovni<\/h3>\n\n\n\n<p>Pri klasickom silovom tr\u00e9ningu, pre ktor\u00fd s\u00fa typick\u00e9 pauzy medzi s\u00e9riami, sa spravidla nedostaneme na tak\u00fa vysok\u00fa intenzitu, kedy by sme potrebovali dop\u013a\u0148a\u0165 energiu alebo elektrolyty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kardio tr\u00e9ning a s\u00e1lov\u00e9 lekcie do 60 min\u00fat<\/h3>\n\n\n\n<p>Pri behan\u00ed, jazde na bicykli \u010di inej forme cvi\u010denia v be\u017en\u00fdch podmienkach (bez extr\u00e9mnych tepl\u00f4t) n\u00e1m tie\u017e posta\u010d\u00ed \u010dist\u00e1 voda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pilates, joga a \u010fal\u0161ie cvi\u010denia s ni\u017e\u0161ou intenzitou<\/h3>\n\n\n\n<p>Pokia\u013e nav\u0161tevujeme lekcie jogy, pilatesu \u010di gymnastiky (na neprofesion\u00e1lnej \u00farovni), takisto spravidla nepotrebujeme dop\u013a\u0148a\u0165 elektrolyty a energiu pri cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_vyrobit_domaci_iontovy_napoj\"><\/span>Ako si vyrobi\u0165 dom\u00e1ci iontov\u00fd n\u00e1poj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iontov\u00e9 n\u00e1poje obsahuj\u00fa vyv\u00e1\u017een\u00fd pomer vody, miner\u00e1lnych l\u00e1tok a \u013eahko str\u00e1vite\u013en\u00fdch sacharidov. S\u00fa navrhnut\u00e9 pre \u0161portovcov s oh\u013eadom na ich potreby. Tie kupovan\u00e9 s\u00fa st\u00e1vka na istotu, preto\u017ee u\u017e obsahuj\u00fa ide\u00e1lnu zmes l\u00e1tok v optim\u00e1lnom pomere. M\u00f4\u017eeme ich pi\u0165 rovno z f\u013ea\u0161e alebo nariedi\u0165 vodou pod\u013ea odpor\u00fa\u010dan\u00e9ho d\u00e1vkovania. Existuje v\u0161ak aj mo\u017enos\u0165 v\u00fdroby <strong>dom\u00e1ceho \u0161portov\u00e9ho n\u00e1poja.<\/strong> Ten s\u00edce zrejme nebude tak\u00fd chutn\u00fd, ale \u00fa\u010del spln\u00ed. Ako na to?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Na vytvorenie 1 litra izotonick\u00e9ho n\u00e1poja budeme potrebova\u0165:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1000 ml \u010distej teplej vody<\/li><li>60 \u2013 80 g <a href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">maltodextr\u00ednu<\/span><\/a>, gluk\u00f3zy alebo frukt\u00f3zy<\/li><li>\u00bc \u010dajovej ly\u017ei\u010dky <a href=\"https:\/\/gymbeam.sk\/ruzova-himalajska-sol-jemna-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">soli<\/span><\/a><\/li><li>do zmesi m\u00f4\u017eete primie\u0161a\u0165 aj <a href=\"https:\/\/gymbeam.sk\/magnezium-citrat-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">hor\u010d\u00edk v pr\u00e1\u0161ku<\/span><\/a><\/li><li>pod\u013ea potreby <a href=\"https:\/\/gymbeam.sk\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">sladidlo<\/span> <\/a>na ochutenie<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko d\u00f4kladne premie\u0161ame ide\u00e1lne v <a href=\"https:\/\/gymbeam.sk\/sejkre\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">\u0161ejkri<\/span> <\/a>a u\u017e\u00edvame ako \u0161portov\u00fd n\u00e1poj pod\u013ea vy\u0161\u0161ie pop\u00edsan\u00e9ho odpor\u00fa\u010dania. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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>Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e vieme, kedy maj\u00fa iontov\u00e9 n\u00e1poje zmysel a v ak\u00fdch pr\u00edpadoch sta\u010d\u00ed pop\u00edja\u0165 \u010dist\u00fa vodu. Ke\u010f sa napr\u00edklad chyst\u00e1me na dlh\u00fd beh alebo celodenn\u00fd v\u00fdlet na bicykli, bude lep\u0161ie si do <a href=\"https:\/\/gymbeam.sk\/sportove-flase\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">\u0161portovej f\u013ea\u0161e<\/span><\/a> nalia\u0165 izotonick\u00fd n\u00e1poj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e n\u00e1s ale \u010dak\u00e1 hodinov\u00fd tr\u00e9ning v posil\u0148ovni alebo joga, nie je nutn\u00e9 rie\u0161i\u0165 dopl\u0148ovanie elektrolytov a sacharidov. V ka\u017edom pr\u00edpade je d\u00f4le\u017eit\u00e9 str\u00e1\u017ei\u0165 celodenn\u00fd pr\u00edjem tekut\u00edn a pitn\u00fd re\u017eim prisp\u00f4sobi\u0165 aktu\u00e1lnym podmienkam (po\u010dasie, pohybov\u00e9 aktivity).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomohol v\u00e1m dne\u0161n\u00fd \u010dl\u00e1nok lep\u0161ie sa zorientova\u0165 v iontov\u00fdch n\u00e1pojoch? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi.<\/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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u0161etko, \u010do potrebujete vedie\u0165 o iontov\u00fdch n\u00e1pojoch. Kedy je lep\u0161ie zvoli\u0165 hypotonick\u00fd, izotonick\u00fd alebo hypertonick\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed \u010dist\u00e1 voda?<\/p>\n","protected":false},"author":129,"featured_media":381138,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6056,6063,6062,6069],"filter_section":[],"filter_attribute":[13054,13059,13056,13064,13055],"class_list":{"0":"post-382065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-hydratacia","10":"tag-trening","11":"tag-zdravie","12":"filter_attribute-aminokyseliny","13":"filter_attribute-gainery-a-sacharidy","14":"filter_attribute-mineralne-latky","15":"filter_attribute-ostatne-doplnky-vyzivy","16":"filter_attribute-vitaminy","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co obsahuj\u00fa iontov\u00e9 n\u00e1poje a pre\u010do ich potrebujeme? Pri ak\u00fdch \u0161portoch pi\u0165 hypotonick\u00fd, izotonick\u00fd alebo hypertonick\u00fd n\u00e1poj a ako si vyrobi\u0165 iontov\u00fd n\u00e1poj?\" \/>\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\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u010co obsahuj\u00fa iontov\u00e9 n\u00e1poje a pre\u010do ich potrebujeme? Pri ak\u00fdch \u0161portoch pi\u0165 hypotonick\u00fd, izotonick\u00fd alebo hypertonick\u00fd n\u00e1poj a ako si vyrobi\u0165 iontov\u00fd n\u00e1poj?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-27T11:28:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-07-14T10:37:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.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=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?\",\"datePublished\":\"2022-06-27T11:28:54+00:00\",\"dateModified\":\"2022-07-14T10:37:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\"},\"wordCount\":2987,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png\",\"keywords\":[\"doplnky v\u00fd\u017eivy\",\"hydrat\u00e1cia\",\"tr\u00e9ning\",\"zdravie\"],\"articleSection\":[\"V\u00fd\u017eivov\u00e9 doplnky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\",\"name\":\"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png\",\"datePublished\":\"2022-06-27T11:28:54+00:00\",\"dateModified\":\"2022-07-14T10:37:47+00:00\",\"description\":\"\u010co obsahuj\u00fa iontov\u00e9 n\u00e1poje a pre\u010do ich potrebujeme? Pri ak\u00fdch \u0161portoch pi\u0165 hypotonick\u00fd, izotonick\u00fd alebo hypertonick\u00fd n\u00e1poj a ako si vyrobi\u0165 iontov\u00fd n\u00e1poj?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i jak\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? - GymBeam Blog","description":"\u010co obsahuj\u00fa iontov\u00e9 n\u00e1poje a pre\u010do ich potrebujeme? Pri ak\u00fdch \u0161portoch pi\u0165 hypotonick\u00fd, izotonick\u00fd alebo hypertonick\u00fd n\u00e1poj a ako si vyrobi\u0165 iontov\u00fd n\u00e1poj?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/","og_type":"article","og_title":"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? - GymBeam Blog","og_description":"\u010co obsahuj\u00fa iontov\u00e9 n\u00e1poje a pre\u010do ich potrebujeme? Pri ak\u00fdch \u0161portoch pi\u0165 hypotonick\u00fd, izotonick\u00fd alebo hypertonick\u00fd n\u00e1poj a ako si vyrobi\u0165 iontov\u00fd n\u00e1poj?","og_url":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/","og_site_name":"GymBeam Blog","article_published_time":"2022-06-27T11:28:54+00:00","article_modified_time":"2022-07-14T10:37:47+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?","datePublished":"2022-06-27T11:28:54+00:00","dateModified":"2022-07-14T10:37:47+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/"},"wordCount":2987,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","keywords":["doplnky v\u00fd\u017eivy","hydrat\u00e1cia","tr\u00e9ning","zdravie"],"articleSection":["V\u00fd\u017eivov\u00e9 doplnky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/","url":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/","name":"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","datePublished":"2022-06-27T11:28:54+00:00","dateModified":"2022-07-14T10:37:47+00:00","description":"\u010co obsahuj\u00fa iontov\u00e9 n\u00e1poje a pre\u010do ich potrebujeme? Pri ak\u00fdch \u0161portoch pi\u0165 hypotonick\u00fd, izotonick\u00fd alebo hypertonick\u00fd n\u00e1poj a ako si vyrobi\u0165 iontov\u00fd n\u00e1poj?","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","width":1200,"height":628,"caption":"Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i jak\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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\/382065","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=382065"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/382065\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/381138"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=382065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=382065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=382065"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=382065"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=382065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}