{"id":386719,"date":"2022-08-01T10:00:00","date_gmt":"2022-08-01T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386719"},"modified":"2023-06-27T13:39:23","modified_gmt":"2023-06-27T11:39:23","slug":"kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/","title":{"rendered":"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#Kde_vsude_najdeme_kofein\" title=\"Kde v\u0161ude najdeme kofein?&nbsp;\">Kde v\u0161ude najdeme kofein?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#Jake_ucinky_ma_kofein_na_organismus\" title=\"Jak\u00e9 \u00fa\u010dinky m\u00e1 kofein na organismus?&nbsp;\">Jak\u00e9 \u00fa\u010dinky m\u00e1 kofein na organismus?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#5_vyhod_prijmu_kofeinu_pred_treninkem\" title=\"5 v\u00fdhod p\u0159\u00edjmu kofeinu p\u0159ed tr\u00e9ninkem\">5 v\u00fdhod p\u0159\u00edjmu kofeinu p\u0159ed tr\u00e9ninkem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#5_nevyhod_prijmu_kofeinu_pred_treninkem\" title=\"5 nev\u00fdhod p\u0159\u00edjmu kofeinu p\u0159ed tr\u00e9ninkem\">5 nev\u00fdhod p\u0159\u00edjmu kofeinu p\u0159ed tr\u00e9ninkem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#Doporucene_davkovani_kofeinu\" title=\"Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed kofeinu&nbsp;\">Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed kofeinu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kofein je celosv\u011btov\u011b asi nejpou\u017e\u00edvan\u011bj\u0161\u00ed povzbuzuj\u00edc\u00ed l\u00e1tka. V podob\u011b \u010derstv\u011b p\u0159ipraven\u00e9 k\u00e1vy, \u010daje nebo prost\u0159ednictv\u00edm dopl\u0148k\u016f stravy ho u\u017e\u00edv\u00e1me r\u00e1no, b\u011bhem dne a \u0159ada z n\u00e1s si jej obl\u00edbila i p\u0159ed tr\u00e9ninkem. Nejen\u017ee n\u00e1s p\u0159ed n\u00edm dok\u00e1\u017ee po\u0159\u00e1dn\u011b nakopnout, ale m\u00e1 i \u0159adu dal\u0161\u00edch benefit\u016f, jako je nap\u0159\u00edklad <strong>podpora sportovn\u00edho v\u00fdkonu a pomoc s hubnut\u00edm. <\/strong>Mus\u00edme m\u00edt ale na pam\u011bti, \u017ee kofein je sice dobr\u00fd sluha, ale taky zl\u00fd p\u00e1n. Souvis\u00ed s n\u00edm toti\u017e i n\u011bjak\u00e1 ta rizika, kter\u00e1 mohou n\u00e1\u0161 v\u00fdkon i zdrav\u00ed ovlivnit negativn\u011b. Proto je d\u016fle\u017eit\u00e9 p\u0159\u00edjem kofeinu hl\u00eddat a vyznat se v jeho spr\u00e1vn\u00e9m u\u017e\u00edv\u00e1n\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=\"Kde_vsude_najdeme_kofein\"><\/span>Kde v\u0161ude najdeme kofein?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejzn\u00e1m\u011bj\u0161\u00edm p\u0159\u00edrodn\u00edm zdrojem kofeinu jsou bezesporu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k\u00e1vov\u00e1 zrna<\/strong><\/a>, ze kter\u00fdch si p\u0159ipravujeme espresso, filtr a jin\u00e9 k\u00e1vov\u00e9 n\u00e1poje. Tuto povzbuzuj\u00edc\u00ed l\u00e1tku v sob\u011b ukr\u00fdvaj\u00ed tak\u00e9 <strong>\u010dajov\u00e9 listy<\/strong>, a to zejm\u00e9na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-zeleny-caj-sencha-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zelen\u00fd \u010daj<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-matcha-prasek-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">matcha<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-yerba-mate-prasek-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">yerba mat\u00e9<\/a>. Kofein v jeho p\u0159irozen\u00e9 form\u011b najdeme ale tak\u00e9 v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kakaove-boby-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kakaov\u00fdch bobech<\/strong><\/a>. Pokud budete pot\u0159ebovat zm\u011bnu, klidn\u011b zkuste vym\u011bnit k\u00e1vu za hrnek <a href=\"https:\/\/gymbeam.cz\/bio-kakaovy-prasek-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kakaa<\/strong><\/a> nebo mal\u00fd \u010dtvere\u010dek kvalitn\u00ed ho\u0159k\u00e9 \u010dokol\u00e1dy. Po\u010d\u00edtejte ale s t\u00edm, \u017ee tak p\u0159ijmete m\u00e9n\u011b kofeinu ne\u017e z k\u00e1vy. <span class=\"tadv-color\" 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>Za zm\u00ednku stoj\u00ed tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/guarana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>guarana<\/strong><\/a><strong> <\/strong>nebo kolov\u00fd o\u0159ech, kter\u00fd najdeme i v p\u016fvodn\u00edm receptu na sv\u011btov\u011b proslulou Coca-Colu. Ta ale i v sou\u010dasnosti obsahuje kofein a v \u0161irok\u00e9m sortimentu limon\u00e1d najdeme i \u0159adu dal\u0161\u00edch, kter\u00e9 maj\u00ed kofein ve sv\u00e9m slo\u017een\u00ed. Ten se p\u0159id\u00e1v\u00e1 tak\u00e9 do v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f, kter\u00e9 se typicky u\u017e\u00edvaj\u00ed p\u0159ed a b\u011bhem sportovn\u00ed aktivity. Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/predtreninkovy-stimulant-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>p\u0159edtr\u00e9ninkov\u00e9<\/strong><\/a> suplementy \u010di <strong>energetick\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>n\u00e1poje<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/energy-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>shoty<\/strong><\/a><strong> nebo gely.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pat\u0159\u00edte mezi milovn\u00edky zelen\u00e9ho \u010daje? Pak by v\u00e1m nem\u011bl uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/8-pozitivnich-ucinku-zeleneho-caje-pro-zdravi-sportovcu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 pozitivn\u00edch \u00fa\u010dink\u016f zelen\u00e9ho \u010daje pro zdrav\u00ed sportovc\u016f.<\/strong><\/a>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg\" alt=\"K\u00e1va p\u0159ed tr\u00e9ninkem \" class=\"wp-image-386773\" width=\"843\" height=\"562\" title=\"K\u00e1va p\u0159ed tr\u00e9ninkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_ucinky_ma_kofein_na_organismus\"><\/span>Jak\u00e9 \u00fa\u010dinky m\u00e1 kofein na organismus?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sn\u00ed\u017een\u00ed \u00fanavy a dod\u00e1n\u00ed energie<\/h3>\n\n\n\n<p>Bez vypit\u00ed \u010derstv\u00e9ho espressa si \u0159ada z n\u00e1s nedok\u00e1\u017ee ani p\u0159edstavit odchod na tr\u00e9nink. Bereme to u\u017e jako ritu\u00e1l, kter\u00fd n\u00e1s nakopne a nalad\u00ed na tu spr\u00e1vnou notu. Co ale vlastn\u011b stoj\u00ed za povzbuzuj\u00edc\u00edm \u00fa\u010dinkem kofeinu? Jeho hlavn\u00edm mechanismem \u00fa\u010dinku je <strong>unik\u00e1tn\u00ed schopnost se nav\u00e1zat na receptory adenosinu. <\/strong>T\u00edm je zablokuje, a m\u016f\u017ee tak omezit p\u016fsoben\u00ed adenosinu, jeho\u017e \u00fakolem je n\u00e1s zklidnit, navodit pocit relaxace, ospalosti a \u00fanavy. M\u00edsto toho jsme d\u00edky kofeinu r\u00e1zem <strong>bd\u011blej\u0161\u00ed a m\u016f\u017eeme c\u00edtit i p\u0159\u00edval energie,<\/strong> co\u017e je p\u0159esn\u011b to, co v t\u00e9 chv\u00edli pot\u0159ebujeme. Pr\u00e1v\u011b proto m\u00e1 kofein sv\u00e9 \u010destn\u00e9 m\u00edsto i ve slo\u017een\u00ed <a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkovek.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">2. Dobr\u00e1 n\u00e1lada a spokojenost<\/h3>\n\n\n\n<p>Pit\u00ed k\u00e1vy m\u00e1me spojen\u00e9 tak\u00e9 s <strong>pocitem spokojenosti a dobr\u00e9 n\u00e1lady.<\/strong> Tento efekt zase nejsp\u00ed\u0161 souvis\u00ed s potenci\u00e1ln\u00ed schopnost\u00ed kofeinu zv\u00fd\u0161it mno\u017estv\u00ed receptor\u016f n\u011bkter\u00fdch neurotransmiter\u016f, jako je dopamin, serotonin nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a> (kyselina gama-amino m\u00e1seln\u00e1). Pr\u00e1v\u011b tyto l\u00e1tky ovliv\u0148uj\u00ed na\u0161e du\u0161evn\u00ed rozpolo\u017een\u00ed a<strong> mohou v n\u00e1s vyvolat t\u00e9m\u011b\u0159 euforick\u00e9 pocity.<\/strong> \u010casem se dokonce m\u016f\u017eeme propracovat i k tomu, \u017ee c\u00edt\u00edme nutk\u00e1n\u00ed nebo pot\u0159ebu si k\u00e1vu v ur\u010ditou denn\u00ed dobu d\u00e1t. V p\u0159\u00edpad\u011b, \u017ee ji nedostaneme, m\u016f\u017ee se u n\u00e1s objevit bolest hlavy, podr\u00e1\u017ed\u011bnost a dal\u0161\u00ed ne\u017e\u00e1douc\u00ed p\u0159\u00edznaky. Na\u0161e t\u011blo si u\u017e toti\u017e vytvo\u0159ilo n\u00e1vyk a tou\u017e\u00ed po t\u011bch p\u0159\u00edjemn\u00fdch \u00fa\u010dinc\u00edch kofeinu. \u010c\u00edm v\u00edc kofeinu budeme p\u0159ij\u00edmat, t\u00edm mohou b\u00fdt symptomy po vynech\u00e1n\u00ed intenzivn\u011bj\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u011bt\u0161\u00ed ostra\u017eitost<\/h3>\n\n\n\n<p>Po u\u017eit\u00ed kofeinu mohou v na\u0161em t\u011ble stoupnout tak\u00e9 hladiny <strong>hormon\u016f adrenalinu a kortizolu.<\/strong> To pozn\u00e1me <strong>zv\u00fd\u0161en\u00edm ostra\u017eitosti, <\/strong>rychlej\u0161\u00ed srde\u010dn\u00ed \u010dinnost\u00ed a lep\u0161\u00edm prokrven\u00edm sval\u016f. Projev\u00ed se to tak\u00e9 chvilkov\u00fdm zv\u00fd\u0161en\u00edm krevn\u00edho tlaku a tepov\u00e9 frekvence. V\u0161echny tyto \u00fa\u010dinky mohou m\u00edt v r\u00e1mci sportovn\u00ed v\u00fdkonnosti sv\u00e1 pozitiva, ale i negativa. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o \u00fa\u010dinc\u00edch k\u00e1vy, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/je-kava-zdrava-7-duvodu-proc-byste-ji-meli-dat-sanci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je k\u00e1va zdrav\u00e1? 7 d\u016fvod\u016f, pro\u010d byste j\u00ed m\u011bli d\u00e1t \u0161anci.<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"258,66748,55609,61459,34231,7067,53755,29080,33457,46117,46111,62872\" ><\/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\"><span class=\"ez-toc-section\" id=\"5_vyhod_prijmu_kofeinu_pred_treninkem\"><\/span>5 v\u00fdhod p\u0159\u00edjmu kofeinu p\u0159ed tr\u00e9ninkem<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofein m\u00e1 sv\u00e9 st\u00e1l\u00e9 m\u00edsto v p\u0159edtr\u00e9ninkov\u00e9 rutin\u011b \u0159ady sportovc\u016f. D\u016fkazem je nap\u0159\u00edklad studie, podle kter\u00e9 si kofein <strong>p\u0159ed nebo b\u011bhem v\u00fdkonu dop\u0159\u00e1vaj\u00ed 3 ze 4 elitn\u00edch sportovc\u016f.<\/strong> Ani v p\u0159\u00edpad\u011b t\u011bch rekrea\u010dn\u00edch, kte\u0159\u00ed jdou sportovat t\u0159eba a\u017e po pr\u00e1ci, to nejsp\u00ed\u0161 nebude o moc m\u00e9n\u011b. Kofein v r\u016fzn\u00fdch form\u00e1ch je zkr\u00e1tka obl\u00edben\u00fd jak u vytrvalc\u016f, silov\u00fdch sportovc\u016f, tak i u fotbalist\u016f a dal\u0161\u00edch t\u00fdmov\u00fdch sportovc\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edmav\u00fdm faktem je, \u017ee tato l\u00e1tka <strong>mezi lety 1984\u20132004 figurovala na seznamu zak\u00e1zan\u00fdch l\u00e1tek<\/strong> mezin\u00e1rodn\u00edch sportovn\u00edch organizac\u00ed. V p\u0159\u00edpad\u011b, \u017ee m\u011bl odebran\u00fd vzorek (mo\u010d) sportovce vy\u0161\u0161\u00ed koncentraci ne\u017e 12 \u03bcg\/ml kofeinu, pova\u017eovalo se to za doping. To zhruba odpov\u00edd\u00e1 p\u0159\u00edjmu 10 mg kofeinu na 1 kg t\u011blesn\u00e9 hmotnosti, co\u017e je vysoko nad b\u011b\u017en\u011b doporu\u010den\u00e9 hodnoty. V sou\u010dasnosti u\u017e sportovci na p\u0159\u00edtomnost kofeinu kontrolov\u00e1ni nejsou, ale Sv\u011btov\u00e1 antidopingov\u00e1 agentura (WADA) nad\u00e1le monitoruje jeho p\u0159\u00edjem a sportovc\u016fm doporu\u010duje dr\u017eet se pod hodnotou 12 \u03bcg\/ml pro p\u0159\u00edpad, \u017ee by se toto t\u00e9ma v budoucnu op\u011bt otev\u0159elo. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span>&nbsp;&nbsp;<\/p>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"830\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg\" alt=\"V\u00fdhody kofeinu p\u0159ed tr\u00e9ninkem\" class=\"wp-image-386788\" title=\"V\u00fdhody kofeinu p\u0159ed tr\u00e9ninkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg 830w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-295x400.jpg 295w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1134x1536.jpg 1134w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1512x2048.jpg 1512w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-scaled.jpg 1890w\" sizes=\"auto, (max-width: 830px) 100vw, 830px\" \/><\/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\">1. Povzbuzen\u00ed p\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<p>Men\u0161\u00ed \u010di v\u011bt\u0161\u00ed vzpruhu p\u0159ed cvi\u010den\u00edm pot\u0159ebuje t\u00e9m\u011b\u0159 ka\u017ed\u00fd. \u010casto se st\u00e1v\u00e1, \u017ee se p\u0159ed pl\u00e1novanou sportovn\u00ed aktivitou c\u00edt\u00edme tak n\u011bjak bez energie. Automaticky pak s\u00e1hneme po kofeinu ve form\u011b k\u00e1vy, energetick\u00e9ho n\u00e1poje nebo <a href=\"https:\/\/gymbeam.cz\/thor-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkovky<\/a> a \u010dek\u00e1me na zn\u00e1m\u00fd povzbuzuj\u00edc\u00ed efekt. Ten se m\u016f\u017ee objevit ji\u017e b\u011bhem n\u011bkolika minut a nejsiln\u011bji se projevuje mezi <strong>30. a 120. minutou <\/strong>po u\u017eit\u00ed kofeinu. V t\u00e9 dob\u011b se m\u016f\u017eeme c\u00edtit <strong>bd\u011blej\u0161\u00ed, motivovan\u011bj\u0161\u00ed, koncentrovan\u011bj\u0161\u00ed <\/strong>a<strong> p\u0159ipraven\u011bj\u0161\u00ed <\/strong>na nadch\u00e1zej\u00edc\u00ed sportovn\u00ed z\u00e1t\u011b\u017e. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro vysokou sportovn\u00ed v\u00fdkonnost je kl\u00ed\u010dov\u00fd tak\u00e9 dostate\u010dn\u011b dlouh\u00fd a kvalitn\u00ed sp\u00e1nek. V\u00edce se o tom dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/strong><\/a>&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zlep\u0161en\u00ed sportovn\u00edho v\u00fdkonu<\/h3>\n\n\n\n<p>Z hlediska podpory sportovn\u00edho v\u00fdkonu pat\u0159\u00ed kofein k<strong> celosv\u011btov\u011b nejprozkouman\u011bj\u0161\u00edm l\u00e1tk\u00e1m.<\/strong> Nej\u010dast\u011bji se spojuje se zlep\u0161en\u00edm vytrvalostn\u00edho v\u00fdkonu, ale v \u0159ad\u011b studi\u00ed se potvrdil jeho pozitivn\u00ed vliv i na <strong>s\u00edlu, koordinaci a dal\u0161\u00ed sportovn\u00ed dovednosti. <\/strong>Krom\u011b toho m\u016f\u017ee zlep\u0161it i mozkov\u00e9 funkce, jako je<strong> bd\u011blost,<\/strong> <strong>pozornost a d\u00e1le pak i reak\u010dn\u00ed \u010das.<\/strong> Jedn\u00e1 se tak o univerz\u00e1ln\u00ed podp\u016frn\u00fd prost\u0159edek, kter\u00fd m\u016f\u017ee pomoci sprinterovi zab\u011bhnout rychlej\u0161\u00ed \u010das, basketbalistovi p\u0159esn\u011bji st\u0159\u00edlet na ko\u0161 nebo fotbalistovi pozorn\u011bji \u010d\u00edst hru a b\u00fdt o krok nap\u0159ed p\u0159ed soupe\u0159em. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za pozitivn\u00edm efektem kofeinu na sportovn\u00ed v\u00fdkon stoj\u00ed zejm\u00e9na zm\u00edn\u011bn\u00fd vliv na<strong> sn\u00ed\u017een\u00ed \u00fanavy<\/strong> nebo zv\u00fd\u0161en\u00ed hladiny adrenalinu, kter\u00fd z n\u00e1s \u010dasto dok\u00e1\u017ee vyt\u00e1hnout i doslova nadpozemsk\u00e9 v\u00fdkony.&nbsp;<\/li>\n\n\n\n<li>P\u0159isp\u011bt m\u016f\u017ee tak\u00e9 <strong>lep\u0161\u00ed prokrven\u00ed sval\u016f, v\u011bt\u0161\u00ed odolnost v\u016f\u010di n\u00e1maze a poci\u0165ovan\u00e9 bolesti.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ur\u010ditou roli m\u016f\u017ee hr\u00e1t rovn\u011b\u017e <strong>podpora rozkladu tuku na energii,<\/strong> kter\u00e1 m\u016f\u017ee b\u00fdt p\u0159i sportu l\u00e9pe vyu\u017eita. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci studi\u00ed bylo pozorov\u00e1no zlep\u0161en\u00ed t\u0159eba jen o jednotky procent. <strong>Vytrvalost <\/strong>se u sportovc\u016f po p\u0159\u00edjmu kofeinu <strong>zlep\u0161ila v pr\u016fm\u011bru o 2\u20134 %, s\u00edla zase o 2\u20137 %.<\/strong> M\u016f\u017ee se to zd\u00e1t jako mal\u00e9 \u010d\u00edslo, ale v p\u0159\u00edpad\u011b sportovc\u016f o \u00fasp\u011bchu a ne\u00fasp\u011bchu \u010dasto rozhoduj\u00ed i milisekundy, kter\u00e9 je mohou p\u0159ibl\u00ed\u017eit t\u0159eba k zisku medaile. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o \u00fa\u010dinc\u00edch kofeinu na sportovn\u00ed v\u00fdkon, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kofein-a-jak-jim-zefektivnite-svuj-trenink\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein a jak j\u00edm zefektivn\u00edte sv\u016fj tr\u00e9nink.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Podpora spalov\u00e1n\u00ed tuku a hubnut\u00ed<\/h3>\n\n\n\n<p>Kofein <strong>dok\u00e1\u017ee nakopnout nejen na\u0161i mysl nebo svaly. V jeho schopnostech dokonce je i zrychlen\u00ed metabolismu.<\/strong> D\u00edky tomu m\u016f\u017ee jeho p\u0159\u00edjem p\u0159ed tr\u00e9ninkem v\u00e9st k v\u011bt\u0161\u00edmu mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed, co\u017e ocen\u00edme zejm\u00e9na p\u0159i hubnut\u00ed. D\u00edky sv\u00fdm \u00fa\u010dink\u016fm tak rovn\u011b\u017e pat\u0159\u00ed mezi <a href=\"https:\/\/gymbeam.cz\/termo-spalovace\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">termogenn\u00ed spalova\u010de tuku.<\/a><\/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>V prvn\u00ed \u0159ad\u011b n\u00e1s m\u016f\u017ee povzbudit k tomu, abychom cvi\u010dili v\u00edce <strong>soust\u0159ed\u011bn\u011b,<\/strong> <strong>poctiv\u011b, s v\u011bt\u0161\u00edm z\u00e1palem a ve vy\u0161\u0161\u00ed intenzit\u011b,<\/strong> co\u017e se m\u016f\u017ee projevit i v\u011bt\u0161\u00edm mno\u017estv\u00edm sp\u00e1len\u00e9 energie.&nbsp;<\/li>\n\n\n\n<li>Podle proveden\u00fdch studi\u00ed m\u00e1 kofein vliv na hormony katecholaminy (adrenalin a noradrenalin), kter\u00e9 dok\u00e1\u017eou <strong>zrychlit metabolismus.<\/strong><\/li>\n\n\n\n<li>Kofein m\u016f\u017ee <strong>zv\u00fd\u0161it tak\u00e9 spot\u0159ebu kysl\u00edku<\/strong> (oxygen uptake) b\u011bhem cvi\u010den\u00ed, co\u017e m\u016f\u017ee rovn\u011b\u017e zvednout spot\u0159ebu kalori\u00ed b\u011bhem v\u00fdkonu.&nbsp;<\/li>\n\n\n\n<li>Tato l\u00e1tka m\u00e1 rovn\u011b\u017e schopnost <strong>zv\u00fd\u0161it rozklad tuku (lipol\u00fdzu) na energii,<\/strong> kter\u00e1 se n\u00e1sledn\u011b vyu\u017eije pro pohyb. Z toho d\u016fvodu spalovac\u00ed \u00fa\u010dinek kofeinu funguje nejl\u00e9pe v n\u00e1vaznosti na sport.&nbsp;<\/li>\n\n\n\n<li>Ur\u010ditou roli podle odborn\u00edk\u016f hraje tak\u00e9 vliv t\u00e9to l\u00e1tky na zv\u00fd\u0161en\u00ed koncentrace cyklick\u00e9ho adenosinmonofosf\u00e1tu (cAMP). Ten <strong>dok\u00e1\u017ee aktivovat enzym lip\u00e1zu, <\/strong>kter\u00fd \u0161t\u011bp\u00ed tuky a pom\u00e1h\u00e1 je rozlo\u017eit na vyu\u017eitelnou energii. <span style=\"color:#ff6600\" class=\"tadv-color\">[2, 8\u20139]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee chcete vyzkou\u0161et spalova\u010d tuku a nev\u00edte si rady s jeho v\u00fdb\u011brem, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-a-pouzivat-ten-nejucinnejsi-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak vybrat a pou\u017e\u00edvat ten nej\u00fa\u010dinn\u011bj\u0161\u00ed spalova\u010d tuku.<\/strong><\/a>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg\" alt=\"Kofein a hubnut\u00ed\" class=\"wp-image-386823\" width=\"843\" height=\"562\" title=\"Kofein a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Sn\u00ed\u017een\u00ed \u00fanavy a bolesti sval\u016f<\/h3>\n\n\n\n<p>S \u00fanavou na tr\u00e9ninku nej\u010dast\u011bji bojuj\u00ed b\u011b\u017eci a jin\u00ed vytrvalci, kte\u0159\u00ed sportem tr\u00e1v\u00ed zpravidla nejv\u00edce \u010dasu. Snadno u nich dojde k vy\u010derp\u00e1n\u00ed z\u00e1sobn\u00ed energie v podob\u011b glykogenu, co\u017e se projevuje poklesem v\u00fdkonnosti. V tom jim pom\u00e1h\u00e1 zabr\u00e1nit p\u0159\u00edjem jednoduch\u00fdch sacharid\u016f b\u011bhem zat\u00ed\u017een\u00ed ve form\u011b gel\u016f nebo <a href=\"https:\/\/gymbeam.cz\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">iontov\u00fdch n\u00e1poj\u016f<\/a>. Sv\u00fdm d\u00edlem v\u0161ak m\u016f\u017ee p\u0159isp\u011bt tak\u00e9 kofein. Ten toti\u017e b\u011bhem fyzick\u00e9 aktivity pom\u00e1h\u00e1 rozkl\u00e1dat z\u00e1sobn\u00ed tuky na vyu\u017eiteln\u00fd zdroj energie, a d\u00edky tomu pak m\u016f\u017ee <strong>doj\u00edt k \u0161et\u0159en\u00ed glykogenu.<\/strong> Kofein b\u011bhem sportu rovn\u011b\u017e pom\u00e1h\u00e1 sni\u017eovat \u00fanavu a zv\u00fd\u0161it subjektivn\u00ed m\u00edru energie d\u00edky sn\u00ed\u017een\u00ed aktivity adenosinu a vlivu na nervovou soustavu (CNS).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho se u n\u011bj prok\u00e1zal tak\u00e9 vliv na <strong>sn\u00ed\u017een\u00ed bolesti sval\u016f b\u011bhem tr\u00e9ninku.<\/strong> Stoj\u00ed za t\u00edm nejsp\u00ed\u0161 schopnost potla\u010den\u00ed \u00fa\u010dink\u016f adenosinu, kter\u00fd m\u00e1 vliv na signalizaci bolesti. D\u00edky tomu pak m\u016f\u017eeme t\u0159eba zvl\u00e1dnout o n\u011bco v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e nebo co nejd\u00e9le udr\u017eet intenzitu v\u00fdkonu.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u011bnujete vytrvalostn\u00edm sport\u016fm a hled\u00e1te zp\u016fsoby, jak b\u011bhem dlouh\u00e9ho v\u00fdkonu dopl\u0148ovat co nejl\u00e9pe energii a tekutiny, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sportovni-napoje-kdy-pit-iontovy-napoj-a-pri-kterych-aktivitach-staci-voda\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Snaz\u0161\u00ed zvl\u00e1dnut\u00ed n\u00e1ro\u010dn\u00fdch nebo dlouh\u00fdch tr\u00e9nink\u016f<\/h3>\n\n\n\n<p>Kdy\u017e si d\u00e1me dohromady v\u0161echny \u00fa\u010dinky kofeinu, z\u00edsk\u00e1me kl\u00ed\u010d, kter\u00fd n\u00e1m m\u016f\u017ee <strong>pomoci odemknout dal\u0161\u00ed stup\u00ednek sportovn\u00edho potenci\u00e1lu. <\/strong>U\u017e od prvn\u00edho nakopnut\u00ed, p\u0159es sn\u00ed\u017een\u00ed \u00fanavy a bolesti se m\u016f\u017eeme propracovat ke zvl\u00e1dnut\u00ed o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00edch nebo del\u0161\u00edch tr\u00e9nink\u016f. Taky je mo\u017en\u00e9, \u017ee se n\u00e1m cvi\u010den\u00ed bude zd\u00e1t o n\u011bco snaz\u0161\u00ed, ne\u017e kdybychom si kofein p\u0159ed tr\u00e9ninkem nedali.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg\" alt=\"Vliv kofeinu na sportovn\u00ed v\u00fdkon\" class=\"wp-image-386854\" width=\"843\" height=\"562\" title=\"Vliv kofeinu na sportovn\u00ed v\u00fdkon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_nevyhod_prijmu_kofeinu_pred_treninkem\"><\/span>5 nev\u00fdhod p\u0159\u00edjmu kofeinu p\u0159ed tr\u00e9ninkem<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po p\u0159e\u010dten\u00ed v\u0161ech pozitivn\u00edch \u00fa\u010dink\u016f se m\u016f\u017ee zd\u00e1t, \u017ee n\u00e1m kofein p\u0159ed tr\u00e9ninkem p\u0159inese jen sam\u00e1 pozitiva. Bohu\u017eel i tato l\u00e1tka m\u00e1 sv\u00e1 rizika, a ne v\u017edy se p\u0159ed cvi\u010den\u00edm hod\u00ed. Co se m\u016f\u017ee st\u00e1t, kdy\u017e p\u0159es\u00e1hneme maxim\u00e1ln\u00ed denn\u00ed doporu\u010denou d\u00e1vku, m\u00e1me vy\u0161\u0161\u00ed citlivost na kofein nebo jej p\u0159ijmeme v nevhodnou dobu?&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Riziko naru\u0161en\u00ed sp\u00e1nku<\/h3>\n\n\n\n<p>Kofein m\u00e1 obecn\u011b rychl\u00fd n\u00e1stup \u00fa\u010dinku a jeho vliv m\u016f\u017eeme c\u00edtit ji\u017e za n\u011bkolik minut. Pak se ale v na\u0161em organismu zdr\u017e\u00ed na celkem dlouhou dobu. M\u016f\u017ee trvat klidn\u011b i 9,5 hodiny, ne\u017e ho zcela odbour\u00e1me. <strong>U v\u011bt\u0161iny lid\u00ed to zabere 4\u20136 hodin.<\/strong> Tak\u017ee i 6 hodin po vypit\u00ed k\u00e1vy m\u016f\u017eeme m\u00edt probl\u00e9m uvolnit t\u011blo, zklidnit mysl a naladit se na sp\u00e1nek. I kdy\u017e se n\u00e1m p\u0159eci jen poda\u0159\u00ed usnout, m\u016f\u017eeme se v noci budit a nejsp\u00ed\u0161 nenasp\u00edme doporu\u010dovan\u00fdch 7\u20139 hodin. Vlivem kofeinu se m\u016f\u017ee sn\u00ed\u017eit i doba hlubok\u00e9ho sp\u00e1nku, kter\u00fd je z\u00e1sadn\u00ed pro kvalitn\u00ed odpo\u010dinek. Z toho d\u016fvodu se b\u011b\u017en\u011b doporu\u010duje <strong>vyh\u00fdbat se kofeinu 6 hodin p\u0159ed ulehnut\u00edm do postele.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te n\u011bkdy probl\u00e9my se sp\u00e1nkem a zaj\u00edm\u00e1 v\u00e1s, jak to zlep\u0161it, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a>&nbsp;&nbsp;<\/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\">Jak\u00fd vliv m\u00e1 DNA na odbour\u00e1v\u00e1n\u00ed kofeinu?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p>Tohle obecn\u00e9 doporu\u010den\u00ed ale nemus\u00ed platit pro v\u0161echny. Mo\u017en\u00e1 jste si pr\u00e1v\u011b vzpomn\u011bli na n\u011bkoho, kdo si d\u00e1 je\u0161t\u011b po ve\u010de\u0159i k\u00e1vu a stejn\u011b sp\u00ed jako miminko. Na druh\u00e9 stran\u011b je pak \u0159ada lid\u00ed, kte\u0159\u00ed si mohou dop\u0159\u00e1t k\u00e1vu nebo siln\u00fd zelen\u00fd \u010daj jen dopoledne, proto\u017ee jinak maj\u00ed probl\u00e9m usnout. <strong>Vysv\u011btlen\u00ed tohoto fenom\u00e9nu najdeme v na\u0161\u00ed DNA. <\/strong>Enzym, kter\u00fd je zodpov\u011bdn\u00fd za metabolismus kofeinu, je toti\u017e k\u00f3dov\u00e1n genem <strong>CYP1A2<\/strong>. Podle toho, jakou m\u00e1me variantu tohoto genu, se pak m\u016f\u017eeme za\u0159adit bu\u010f mezi <strong>pomal\u00e9, nebo rychl\u00e9 metaboliz\u00e1tory kofeinu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odhalit v\u00e1\u0161 genetick\u00fd potenci\u00e1l pro metabolismus kofeinu mohou pomoci i <a href=\"https:\/\/gymbeam.cz\/diagnosticke-testy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed DNA testy<\/a>. Pokud se o nich chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vse-co-potrebujete-vedet-o-domacich-dna-testech\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o dom\u00e1c\u00edch DNA testech.<\/strong>&nbsp;<\/a><\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg\" alt=\"Rizika kofeinu p\u0159ed tr\u00e9ninkem\" class=\"wp-image-386869\" title=\"Rizika kofeinu p\u0159ed tr\u00e9ninkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-1025x1536.jpg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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\">2. Tr\u00e1vic\u00ed pot\u00ed\u017ee<\/h3>\n\n\n\n<p>Pokud m\u00e1me citliv\u011bj\u0161\u00ed \u017ealudek nebo to s kofeinem p\u0159e\u017eeneme, m\u016f\u017ee se st\u00e1t, \u017ee m\u00edsto zved\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinek<\/a> str\u00e1v\u00edme v\u011bt\u0161inu tr\u00e9ninku na toalet\u011b. Tato l\u00e1tka toti\u017e<strong> zvy\u0161uje tvorbu \u017ealude\u010dn\u00ed kyseliny (chlorovod\u00edkov\u00e9),<\/strong> kter\u00e1 m\u016f\u017ee ve v\u011bt\u0161\u00edm mno\u017estv\u00ed zp\u016fsobit podr\u00e1\u017ed\u011bn\u00ed \u017ealudku nebo reflux (vracen\u00ed \u017ealude\u010dn\u00edch \u0161\u0165\u00e1v do j\u00edcnu). <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho rovn\u011b\u017e <strong>podporuje \u010dinnost st\u0159ev,<\/strong> co\u017e se zrovna p\u0159i cvi\u010den\u00ed nehod\u00ed. V p\u0159\u00edpad\u011b, \u017ee k\u00e1vu moc nepijeme a chceme za\u010d\u00edt kofein suplementovat, je lep\u0161\u00ed za\u010d\u00edt s men\u0161\u00ed d\u00e1vkou a sledovat reakci t\u011bla. <span style=\"color:#ff6600\" class=\"tadv-color\">[3, 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\">3. Zv\u00fd\u0161en\u00e1 nervozita, podr\u00e1\u017ed\u011bnost a dal\u0161\u00ed vedlej\u0161\u00ed \u00fa\u010dinky<\/h3>\n\n\n\n<p>Kofein spust\u00ed v na\u0161em t\u011ble celou plej\u00e1du reakc\u00ed, kter\u00e9 vedou k tomu, \u017ee se r\u00e1zem c\u00edt\u00edme motivovan\u011bj\u0161\u00ed a nabuzen\u011bj\u0161\u00ed. V\u0161eho moc ale \u0161kod\u00ed. Kdy\u017e p\u0159ekro\u010d\u00edme hranici pro bezpe\u010dn\u00fd p\u0159\u00edjem kofeinu nebo jsme na n\u011bj citliv\u011bj\u0161\u00ed, m\u016f\u017eeme na sob\u011b pozorovat <strong>pocit nervozity, \u00fazkosti, podr\u00e1\u017ed\u011bnost, t\u0159es nebo bu\u0161en\u00ed srdce.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f to nen\u00ed nic v\u00e1\u017en\u00e9ho a tyto p\u0159\u00edznaky by m\u011bly zmizet s odbour\u00e1n\u00edm kofeinu z organismu, ur\u010dit\u011b se ale takto nechceme c\u00edtit na tr\u00e9ninku nebo kdykoliv b\u011bhem dne. Abychom tomu p\u0159ede\u0161li, je pot\u0159eba \u0159\u00eddit se doporu\u010den\u00fdm d\u00e1vkov\u00e1n\u00edm a individu\u00e1ln\u00ed toleranc\u00ed na kofein.<span style=\"color:#ff6600\" class=\"tadv-color\"> [15]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zvy\u0161uj\u00edc\u00ed se tolerance<\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee jsme pravideln\u00fdmi konzumenty kofeinu v jak\u00e9koliv podob\u011b, m\u016f\u017ee se \u010dasem st\u00e1t, \u017ee n\u00e1s stejn\u00e1 d\u00e1vka nenakopne tolik jako d\u0159\u00edv. <strong>Na\u0161e t\u011blo si toti\u017e m\u016f\u017ee na kofein vytvo\u0159it toleranci. <\/strong>Pro dosa\u017een\u00ed stejn\u00fdch \u00fa\u010dink\u016f tak budeme muset denn\u00ed p\u0159\u00edjem zv\u00fd\u0161it, co\u017e se u\u017e nemus\u00ed obej\u00edt bez ne\u017e\u00e1douc\u00edch dopad\u016f. V takov\u00e9m p\u0159\u00edpad\u011b m\u016f\u017eeme vyzkou\u0161et cyklov\u00e1n\u00ed kofeinu.&nbsp;&nbsp;<\/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\">Jak prob\u00edh\u00e1 cyklov\u00e1n\u00ed kofeinu?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p>Ze sv\u00e9ho j\u00eddeln\u00ed\u010dku a suplementa\u010dn\u00edho pl\u00e1nu <strong>odstran\u00edme v\u0161echny zdroje kofeinu na 2\u20138 t\u00fddn\u016f.<\/strong> P\u0159i tom je d\u016fle\u017eit\u00e9 p\u0159ipravit se na to, \u017ee se b\u011bhem prvn\u00edch dn\u00ed mohou objevit abstinen\u010dn\u00ed p\u0159\u00edznaky. To je \u010dast\u011bj\u0161\u00ed zejm\u00e9na u lid\u00ed, kte\u0159\u00ed u\u017e\u00edvali vy\u0161\u0161\u00ed d\u00e1vky kofeinu. Mezi takov\u00e9 p\u0159\u00edznaky pak typicky pat\u0159\u00ed podr\u00e1\u017ed\u011bnost a n\u011bkdy i bolesti hlavy. Pokud ale p\u0159ekon\u00e1me prvn\u00edch p\u00e1r dn\u00ed a vydr\u017e\u00edme cyklus vysazen\u00ed kofeinu, m\u016f\u017eeme se pak op\u011bt t\u011b\u0161it z v\u011bt\u0161\u00edho \u00fa\u010dinku kofeinu. <strong>Pro dosa\u017een\u00ed c\u00edlen\u00e9ho efektu n\u00e1m tak jednodu\u0161e bude sta\u010dit men\u0161\u00ed d\u00e1vka. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201317]<\/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\">5. Riziko nadm\u011brn\u00e9ho p\u0159\u00edjmu nebo p\u0159ed\u00e1vkov\u00e1n\u00ed<\/h3>\n\n\n\n<p>P\u0159ijmout b\u011bhem dne v\u011bt\u0161\u00ed mno\u017estv\u00ed kofeinu, ne\u017e je zdr\u00e1vo, je snadn\u011bj\u0161\u00ed, ne\u017e se m\u016f\u017ee zd\u00e1t. Sta\u010d\u00ed si d\u00e1t dv\u011b siln\u00e1 espressa, vyp\u00edt k tomu litr coly bez cukru a jeden energetick\u00fd n\u00e1poj p\u0159ed tr\u00e9ninkem a r\u00e1zem jsme za horn\u00edm limitem. Kdy\u017e to s p\u0159\u00edjmem kofeinu b\u011bhem dne opravdu hodn\u011b p\u0159e\u017eeneme, mohou se dokonce objevit i za\u017e\u00edvac\u00ed probl\u00e9my, bu\u0161en\u00ed srdce a probl\u00e9my se sp\u00e1nkem, kter\u00e9 vy\u00fast\u00ed v dal\u0161\u00ed pot\u0159ebu se kofeinem povzbudit, co\u017e n\u00e1s p\u0159ivede do za\u010darovan\u00e9ho kruhu. Z toho d\u016fvodu bychom si m\u011bli<strong> hl\u00eddat celodenn\u00ed p\u0159\u00edjem t\u00e9to l\u00e1tky.&nbsp;&nbsp;<\/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\"><strong>Kolik kofeinu obsahuj\u00ed obl\u00edben\u00e9 n\u00e1poje?&nbsp;<\/strong><\/h4>\n\n\n\n<p>V tabulce najdete <strong>pr\u016fm\u011brn\u00e9 hodnoty kofeinu v n\u00e1poj\u00edch. Jeho obsah <\/strong>v konkr\u00e9tn\u00edch n\u00e1poj\u00edch se m\u016f\u017ee li\u0161it podle typu pou\u017eit\u00fdch k\u00e1vov\u00fdch zrn, zp\u016fsobu p\u0159\u00edpravy, mno\u017estv\u00ed pou\u017eit\u00e9 k\u00e1vy nebo d\u00e9lky louhov\u00e1n\u00ed. To stejn\u00e9 pak plat\u00ed i pro \u010daje. Typick\u00e9 mno\u017estv\u00ed u v\u011bt\u0161iny n\u00e1poj\u016f je pr\u016fm\u011brn\u00fd \u0161\u00e1lek. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>N\u00e1poj<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mno\u017estv\u00ed kofeinu na porci<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hork\u00e1 \u010dokol\u00e1da<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bezkofeinov\u00e1 k\u00e1va<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zelen\u00fd \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-Cola (1 plechovka &#8211; 330 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cern\u00fd \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Instantn\u00ed k\u00e1va<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Red Bull&nbsp; (1 plechovka &#8211; 250 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Espresso&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">77 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Filtrovan\u00e1 k\u00e1va<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doporucene_davkovani_kofeinu\"><\/span>Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed kofeinu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA (Evropsk\u00fd \u00fa\u0159ad pro kontrolu potravin) stanovil horn\u00ed hranici p\u0159\u00edjmu kofeinu na <strong>400 mg na den pro 70kg \u010dlov\u011bka, <\/strong>co\u017e odpov\u00edd\u00e1 p\u0159\u00edjmu<strong> 5,7 mg\/kg na den.<\/strong><\/li>\n\n\n\n<li>Jedna d\u00e1vka by m\u011bla obsahovat maxim\u00e1ln\u011b<strong> 200 mg kofeinu <\/strong>(3 mg\/kg).<span style=\"color:#ff6600\" class=\"tadv-color\"> [18]<\/span><\/li>\n\n\n\n<li>Podle ISSN (International Society of Sports Nutrition) je mno\u017estv\u00ed <strong>3\u20136 mg\/kg kofeinu na den vhodn\u00e9 pro podporu sportovn\u00edho v\u00fdkonu.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Velmi vysok\u00fd p\u0159\u00edjem kofeinu, nap\u0159\u00edklad 9 mg\/kg, se spojuje s \u010dast\u00fdm v\u00fdskytem vedlej\u0161\u00edch \u00fa\u010dink\u016f a nejsp\u00ed\u0161 nem\u00e1 pozitivn\u00ed efekt na v\u00fdkon. V\u00edce tak v tomto p\u0159\u00edpad\u011b neznamen\u00e1 l\u00e9pe.<\/li>\n\n\n\n<li>Kofein se doporu\u010duje p\u0159ijmout <strong>30\u201360 minut p\u0159ed tr\u00e9ninkem.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/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\">Denn\u00ed d\u00e1vka kofeinu podle hmotnosti<strong><\/strong><\/h3>\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\"><strong><center>T\u011blesn\u00e1 hmotnost<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>D\u00e1vka kofeinu 3\u20136 mg\/kg na den<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">150\u2013300 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">180\u2013360 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">210\u2013420 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">240\u2013480 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">270\u2013540 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">300\u2013600 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kter\u00e9 zdroje kofeinu jsou nejlep\u0161\u00ed?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ed tr\u00e9ninkem si m\u016f\u017eeme dop\u0159\u00e1t nap\u0159\u00edklad <strong>\u010derstv\u00e9 espresso nebo filtrovanou <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k\u00e1vu<\/strong><\/a><strong>.<\/strong> Ide\u00e1ln\u00ed je bez ml\u00e9ka a cukru, d\u00edky \u010demu\u017e se kofein rychleji vst\u0159eb\u00e1 a vyhneme se nav\u00edc i extra kalori\u00edm.&nbsp;<\/li>\n\n\n\n<li>Dal\u0161\u00ed mo\u017enost\u00ed jsou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA n\u00e1poje<\/strong><\/a><strong>,<\/strong> kter\u00e9 krom\u011b kofeinu a aminokyselin \u010dasto obsahuj\u00ed tak\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Vhodn\u00e9 jsou tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofeinov\u00e9 tablety<\/strong><\/a>, kter\u00e9 v jedn\u00e9 d\u00e1vce obsahuj\u00ed \u00fa\u010dinn\u00e9 mno\u017estv\u00ed 200 mg kofeinu.<\/li>\n\n\n\n<li>Vyu\u017e\u00edt m\u016f\u017eete tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkovky<\/a> s obsahem kofeinu, <a href=\"https:\/\/gymbeam.cz\/energy-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energy shoty<\/a>, <a href=\"https:\/\/gymbeam.cz\/energy-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsle<\/a> nebo extrakty ze <a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-green-tea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zelen\u00e9ho \u010daje<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/guarana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">guarany<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>V\u00fdhodou dopl\u0148k\u016f stravy<\/strong> s kofeinem je, \u017ee podle slo\u017een\u00ed m\u016f\u017eeme zjistit, kolik \u00fa\u010dinn\u00e9 l\u00e1tky jsme p\u0159ijali. To bohu\u017eel u k\u00e1vy nebo \u010daje nelze, u nich m\u00e1 na obsah kofeinu vliv velk\u00e1 \u0159ada faktor\u016f.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159id\u00e1n\u00edm kofeinu do p\u0159edtr\u00e9ninkov\u00e9 suplementace m\u016f\u017eeme z\u00edskat \u0159adu benefit\u016f. Tato l\u00e1tka n\u00e1s <strong>povzbud\u00ed, p\u0159iprav\u00ed na fyzickou aktivitu a na tr\u00e9ninku pak m\u016f\u017eeme podat lep\u0161\u00ed v\u00fdkon.<\/strong> Zvl\u00e1dneme tr\u00e9novat d\u00e9le a snadn\u011bji p\u0159ekon\u00e1me tak\u00e9 intenzivn\u011bj\u0161\u00ed cvi\u010den\u00ed. Ale tak\u00e9 kofein m\u00e1 svou druhou, temn\u011bj\u0161\u00ed str\u00e1nku. Snadno m\u016f\u017eeme p\u0159ekro\u010dit jeho doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem, kter\u00fd u citliv\u011bj\u0161\u00edch jedinc\u016f m\u016f\u017ee vyvolat tr\u00e1vic\u00ed pot\u00ed\u017ee nebo probl\u00e9my se sp\u00e1nkem. Proto je d\u016fle\u017eit\u00e9 toto doporu\u010den\u00ed dodr\u017eovat a z\u00e1rove\u0148 poslouchat reakce vlastn\u00edho t\u011bla. Jen tak z\u00edsk\u00e1me z kofeinu to nejlep\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud pro v\u00e1s byl \u010dl\u00e1nek u\u017eite\u010dn\u00fd a dozv\u011bd\u011bli jste se n\u011bco nov\u00e9ho, sd\u00edlejte ho se sv\u00fdmi zn\u00e1m\u00fdmi, aby se tak\u00e9 dozv\u011bd\u011bli o v\u00fdhod\u00e1ch a rizic\u00edch kofeinu p\u0159ed sportem.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak\u00e9 jsou nejv\u011bt\u0161\u00ed pro a proti u\u017e\u00edv\u00e1n\u00ed kofeinu p\u0159ed tr\u00e9ninkem? Jak\u00e9 je doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed kofeinu a je nutn\u00e9 jej cyklovat? Na v\u0161e podstatn\u00e9 naleznete odpov\u011b\u010f uvnit\u0159 \u010dl\u00e1nku.  <\/p>\n","protected":false},"author":129,"featured_media":386738,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6501,6369,6729,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386719","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-hubnuti","10":"tag-kofein-cs","11":"tag-trenink","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>Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 pozitivn\u00ed a negativn\u00ed \u00fa\u010dinky m\u00e1 kofein p\u0159ed tr\u00e9ninkem? Dok\u00e1\u017ee zlep\u0161it sportovn\u00ed v\u00fdkon a zrychlit hubnut\u00ed. D\u016fle\u017eit\u00e9 je dodr\u017eovat spr\u00e1vn\u00e9 d\u00e1vkov\u00e1n\u00ed kofeinu.\" \/>\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\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak\u00e9 pozitivn\u00ed a negativn\u00ed \u00fa\u010dinky m\u00e1 kofein p\u0159ed tr\u00e9ninkem? Dok\u00e1\u017ee zlep\u0161it sportovn\u00ed v\u00fdkon a zrychlit hubnut\u00ed. D\u016fle\u017eit\u00e9 je dodr\u017eovat spr\u00e1vn\u00e9 d\u00e1vkov\u00e1n\u00ed kofeinu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-01T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-27T11:39:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/kofein-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=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed\",\"datePublished\":\"2022-08-01T08:00:00+00:00\",\"dateModified\":\"2023-06-27T11:39:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\"},\"wordCount\":3806,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png\",\"keywords\":[\"dopl\u0148ky v\u00fd\u017eivy\",\"hubnut\u00ed\",\"kofein\",\"tr\u00e9nink\"],\"articleSection\":[\"V\u00fd\u017eivov\u00e9 dopl\u0148ky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\",\"name\":\"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/kofein-FB-.png\",\"datePublished\":\"2022-08-01T08:00:00+00:00\",\"dateModified\":\"2023-06-27T11:39:23+00:00\",\"description\":\"Jak\u00e9 pozitivn\u00ed a negativn\u00ed \u00fa\u010dinky m\u00e1 kofein p\u0159ed tr\u00e9ninkem? 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