{"id":391452,"date":"2022-09-14T15:07:01","date_gmt":"2022-09-14T13:07:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391452"},"modified":"2024-05-29T11:59:14","modified_gmt":"2024-05-29T09:59:14","slug":"izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/","title":{"rendered":"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Miert_fontos_a_folyadekbevitel_edzes_kozben\" title=\"Mi\u00e9rt fontos a folyad\u00e9kbevitel edz\u00e9s k\u00f6zben?\">Mi\u00e9rt fontos a folyad\u00e9kbevitel edz\u00e9s k\u00f6zben?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Miert_kell_potolni_az_elektrolitokat\" title=\"Mi\u00e9rt kell p\u00f3tolni az elektrolitokat?\">Mi\u00e9rt kell p\u00f3tolni az elektrolitokat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Mi_is_az_az_ionpotlo_ital\" title=\"Mi is az az ionp\u00f3tl\u00f3 ital?\">Mi is az az ionp\u00f3tl\u00f3 ital?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Milyen_hatoanyagokat_tartalmaz_egy_ionpotlo_ital\" title=\"Milyen hat\u00f3anyagokat tartalmaz egy ionp\u00f3tl\u00f3 ital?\">Milyen hat\u00f3anyagokat tartalmaz egy ionp\u00f3tl\u00f3 ital?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Az_ionpotlo_italok_tipusai_es_fogyasztasuk_sportolas_mellett\" title=\"Az ionp\u00f3tl\u00f3 italok t\u00edpusai \u00e9s fogyaszt\u00e1suk sportol\u00e1s mellett\">Az ionp\u00f3tl\u00f3 italok t\u00edpusai \u00e9s fogyaszt\u00e1suk sportol\u00e1s mellett<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Ionpotlo_italok_hasznalata\" title=\"Ionp\u00f3tl\u00f3 italok haszn\u00e1lata\">Ionp\u00f3tl\u00f3 italok haszn\u00e1lata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Mikor_nem_szukseges_ionpotlo_italokat_inni\" title=\"Mikor nem sz\u00fcks\u00e9ges ionp\u00f3tl\u00f3 italokat inni?\">Mikor nem sz\u00fcks\u00e9ges ionp\u00f3tl\u00f3 italokat inni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Hogyan_keszitsunk_hazilag_ionpotlo_italt\" title=\"Hogyan k\u00e9sz\u00edts\u00fcnk h\u00e1zilag ionp\u00f3tl\u00f3 italt?\">Hogyan k\u00e9sz\u00edts\u00fcnk h\u00e1zilag ionp\u00f3tl\u00f3 italt?<\/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.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ha lelkes fut\u00f3, ker\u00e9kp\u00e1ros vagy m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3 vagy, val\u00f3sz\u00edn\u0171leg hallott\u00e1l m\u00e1r az ionp\u00f3tl\u00f3 italok fontoss\u00e1g\u00e1r\u00f3l. \u00c1ltal\u00e1nosan ismert, hogy a hosszan tart\u00f3 fizikai aktivit\u00e1s sor\u00e1n <strong>seg\u00edtenek a folyad\u00e9k-, elektrolit- \u00e9s az energiap\u00f3tl\u00e1sban.<\/strong> De hasznos-e az edz\u0151teremben, a fociedz\u00e9sen \u00e9s m\u00e1s sport\u00e1gakban is?<\/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=\"Miert_fontos_a_folyadekbevitel_edzes_kozben\"><\/span>Mi\u00e9rt fontos a folyad\u00e9kbevitel edz\u00e9s k\u00f6zben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fut\u00e1s, ker\u00e9kp\u00e1roz\u00e1s \u00e9s m\u00e1s fizikai tev\u00e9kenys\u00e9gek hat\u00e1s\u00e1ra \u00e1ltal\u00e1ban jobban izzadunk, ami a testnedvek elveszt\u00e9s\u00e9t eredm\u00e9nyezi. Ha ez a cs\u00f6kken\u00e9s el\u00e9ri a <strong>tests\u00faly 2%-\u00e1t<\/strong> (egy 70 kg-os szem\u00e9ly eset\u00e9ben ez 1,4 liternek felel meg), kisz\u00e1rad\u00e1s l\u00e9phet fel. T\u00fcnetei p\u00e9ld\u00e1ul a f\u00e1radts\u00e1g, a fejf\u00e1j\u00e1s, a sz\u00e9d\u00fcl\u00e9s \u00e9s a <strong>teljes\u00edtm\u00e9nycs\u00f6kken\u00e9s.<\/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>Gyakori, hogy a teljes\u00edtm\u00e9nysportol\u00f3k<strong> egy nap alatt 4-10 liter vizet vesz\u00edtenek.<\/strong> Ez\u00e9rt fontos, hogy a nap folyam\u00e1n \u00e9s edz\u00e9s k\u00f6zben is p\u00f3tolj\u00e1k a folyad\u00e9kot.<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\">Edz\u00e9s k\u00f6zben aj\u00e1nlott folyad\u00e9kbevitel<\/h3>\n\n\n\n<p><strong>A folyad\u00e9kbevitel mindig f\u00fcgg a k\u00f6rnyezeti k\u00f6r\u00fclm\u00e9nyekt\u0151l,<\/strong> p\u00e9ld\u00e1ul a k\u00f6rnyezeti h\u0151m\u00e9rs\u00e9klett\u0151l vagy p\u00e1ratartalomt\u00f3l, az edz\u00e9s id\u0151tartam\u00e1t\u00f3l \u00e9s intenzit\u00e1s\u00e1t\u00f3l vagy a sportol\u00f3 tests\u00faly\u00e1t\u00f3l. Mozg\u00e1s k\u00f6zben a dolgoz\u00f3 izmok h\u0151t termelnek, amelyet el kell vezetni. A test\u00fcnk ilyenkor mindent megtesz, ami sz\u00fcks\u00e9ges ahhoz, hogy hat\u00e9konyan leh\u0171tse mag\u00e1t. Erre pedig az izzad\u00e1s v\u00e1lt be a legjobban.<\/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\">Alapesetben aj\u00e1nlott folyad\u00e9kmennyis\u00e9g:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml 2 \u00f3r\u00e1val edz\u00e9s el\u0151tt<\/li>\n\n\n\n<li>125 &#8211; 250 ml k\u00f6zvetlen\u00fcl edz\u00e9s el\u0151tt<\/li>\n\n\n\n<li>125 &#8211; 250 ml 10 &#8211; 20 percenk\u00e9nt edz\u00e9s vagy verseny alatt&nbsp;<\/li>\n\n\n\n<li>edz\u00e9s ut\u00e1n aj\u00e1nlott a folyad\u00e9kvesztes\u00e9g 150%-\u00e1t meginni (pl. ha 1 kg-mal kevesebbet nyomsz edz\u00e9s ut\u00e1n, akkor fokozatosan 1,5 l folyad\u00e9kot kell p\u00f3tolnod) <span style=\"color: #ff6600\">[3-4]<\/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>Ezek az aj\u00e1nl\u00e1sok k\u00fcl\u00f6n\u00f6sen igazak az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokra, ahol jellemz\u0151en a legnagyobb a folyad\u00e9kvesztes\u00e9g. Az <strong>\u00e1sv\u00e1nyi anyagok vagy elektrolitok<\/strong> szint\u00e9n t\u00e1voznak a szervezetb\u0151l a verejt\u00e9kkel, \u00e9s p\u00f3tolni kell \u0151ket. Ilyenkor c\u00e9lszer\u0171 a sima vizet elektrolitokat tartalmaz\u00f3 ionp\u00f3tl\u00f3 italokkal helyettes\u00edteni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy, mi\u00e9rt olyan fontos az elegend\u0151 v\u00edzfogyaszt\u00e1s, \u00e9s mit okozhat a dehidrat\u00e1ci\u00f3, olvasd el cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-hat-a-tul-keves-vizfogyasztas-az-egeszsegunkre\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan hat a t\u00fal kev\u00e9s v\u00edzfogyaszt\u00e1s az eg\u00e9szs\u00e9g\u00fcnkre?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg\" alt=\"Mi\u00e9rt fontos edz\u00e9s k\u00f6zben a v\u00edzfogyaszt\u00e1s? \" class=\"wp-image-381141\" style=\"width:843px;height:563px\" title=\"Mi\u00e9rt fontos edz\u00e9s k\u00f6zben a v\u00edzfogyaszt\u00e1s? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_kell_potolni_az_elektrolitokat\"><\/span>Mi\u00e9rt kell p\u00f3tolni az elektrolitokat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az elektrolitok k\u00f6z\u00e9 sorolt \u00e1sv\u00e1nyi anyagok k\u00f6z\u00e9 tartozik a <strong>n\u00e1trium<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>k\u00e1lium<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kalcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalcium<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>magn\u00e9zium<\/strong><\/a> <strong>\u00e9s a kl\u00f3r.<\/strong> Egy sportol\u00f3 p\u00e9ld\u00e1ul napi 3500-7000 mg n\u00e1triumot vesz\u00edthet. Mindezek a mikrot\u00e1panyagok sz\u00e1mos fontos szerepet j\u00e1tszanak a szervezetben a <strong>hidrat\u00e1ci\u00f3val, az izomm\u0171k\u00f6d\u00e9ssel, az idegek \u00e1tvitel\u00e9vel \u00e9s a t\u00e1panyag-anyagcser\u00e9vel<\/strong>kapcsolatban. Ez\u00e9rt jelent\u0151s hat\u00e1ssal lehetnek a sportteljes\u00edtm\u00e9nyre. <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>A megfelel\u0151 hidrat\u00e1lts\u00e1g szempontj\u00e1b\u00f3l elengedhetetlen a n\u00e1trium \u00e9s a k\u00e1lium megfelel\u0151 szintj\u00e9nek fenntart\u00e1sa a szervezetben. Ezek az \u00e1sv\u00e1nyi anyagok szab\u00e1lyozz\u00e1k a<strong> v\u00edz kiv\u00e1laszt\u00e1s\u00e1t \u00e9s visszatart\u00e1s\u00e1t a szervezetben<\/strong>. Az alacsony n\u00e1triumszint ak\u00e1r <strong>s\u00falyos hiponatraemi\u00e1hoz<\/strong>(s\u00f3hi\u00e1ny) is vezethet. Ez az \u00e1llapot jellemz\u0151en dezorient\u00e1ci\u00f3ban, h\u00e1nyingerben \u00e9s tudatzavarban nyilv\u00e1nul meg. K\u00fcl\u00f6n\u00f6sen gyakori az olyan megterhel\u0151 \u00e1ll\u00f3k\u00e9pess\u00e9gi versenyeken, mint a maraton vagy az ultramaraton, \u00e9s a hirtelen nagy mennyis\u00e9g\u0171, alacsony n\u00e1triumtartalm\u00fa v\u00edz fogyaszt\u00e1sa is kock\u00e1zatot jelent. Ezenk\u00edv\u00fcl a n\u00e1trium-, magn\u00e9zium- \u00e9s kalciumhi\u00e1ny az <strong>izomg\u00f6rcs\u00f6k nagyobb kock\u00e1zat\u00e1val<\/strong> is j\u00e1r. <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>Meger\u0151ltet\u0151 \u00e9s hosszan tart\u00f3 edz\u00e9s eset\u00e9n el\u0151fordulhat, hogy az edz\u00e9s el\u0151tti \u00e9s ut\u00e1ni \u00e9trendb\u0151l \u00e9s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kb\u0151l sz\u00e1rmaz\u00f3 elektrolitbevitel nem elegend\u0151. Ezeket a <strong>mozg\u00e1s sor\u00e1n ugyan\u00fagy p\u00f3tolni<\/strong> kell, mint a sz\u00e9nhidr\u00e1tokat, ami <strong>megel\u0151zheti a teljes\u00edtm\u00e9nycs\u00f6kken\u00e9st.<\/strong> A legegyszer\u0171bb m\u00f3dja ennek az, hogy ha <strong><a href=\"https:\/\/gymbeam.hu\/rehydrate-hipotonias-ital-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\"ionp\u00f3tl\u00f3 italokat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ionp\u00f3tl\u00f3 italokat<\/a><\/strong> fogyasztunk.<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=\"Mi_is_az_az_ionpotlo_ital\"><\/span>Mi is az az ionp\u00f3tl\u00f3 ital?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az <strong><a aria-label=\"ionp\u00f3tl\u00f3 italok (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/rehydrate-hipotonias-ital-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ionp\u00f3tl\u00f3 italok<\/a><\/strong> sportol\u00f3k sz\u00e1m\u00e1ra k\u00e9sz\u00fcltek, hogy hat\u00e9konyan seg\u00edts\u00e9k a folyad\u00e9kok, \u00e1sv\u00e1nyi anyagok \u00e9s az energia p\u00f3tl\u00e1s\u00e1t. \u00c1ltal\u00e1ban elektrolitokat, k\u00f6nnyen em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tokat, n\u00e9ha <a href=\"https:\/\/gymbeam.hu\/vitaminok\" class=\"ek-link\">vitaminokat<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosavakat<\/a>, <a href=\"https:\/\/gymbeam.hu\/koffein-90-tabl-gymbeam.html\" target=\"_blank\" aria-label=\"koffeint (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koffeint<\/a> \u00e9s m\u00e1s funkcion\u00e1lis anyagokat tartalmaznak. Ennek eredm\u00e9nyek\u00e9ppen <strong>seg\u00edthetnek fenntartani a teljes\u00edtm\u00e9nyt \u00e9s k\u00e9sleltethetik a f\u00e1radts\u00e1got, k\u00fcl\u00f6n\u00f6sen \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek sor\u00e1n.<\/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>Az ionp\u00f3tl\u00f3 italok sportteljes\u00edtm\u00e9nyre gyakorolt pozit\u00edv hat\u00e1s\u00e1t m\u00e1r sz\u00e1mos tanulm\u00e1ny bizony\u00edtotta. K\u00f6vetkeztet\u00e9seik \u00e1ltal\u00e1ban azt igazolj\u00e1k, hogy a sima v\u00edzzel \u00f6sszehasonl\u00edtva az <strong>elektrolitokat \u00e9s sz\u00e9nhidr\u00e1tokat tartalmaz\u00f3 folyad\u00e9kok fogyaszt\u00e1sa jobb<\/strong> <strong>teljes\u00edtm\u00e9nyt<\/strong> eredm\u00e9nyezett. Ez a hat\u00e1s a legal\u00e1bb egy \u00f3r\u00e1n \u00e1t tart\u00f3, nagy intenzit\u00e1s\u00fa sporttev\u00e9kenys\u00e9gekn\u00e9l volt megfigyelhet\u0151. R\u00f6videbb \u00e9s kev\u00e9sb\u00e9 meger\u0151ltet\u0151 tev\u00e9kenys\u00e9gek eset\u00e9n \u00e1ltal\u00e1ban nem \u00e9rhet\u0151k el ilyen eredm\u00e9nyek, ez\u00e9rt \u00e1ltal\u00e1ban elegend\u0151, ha csak sima vizet iszunk. <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\">Az ionokat tartalmaz\u00f3 sportitalok seg\u00edthetnek:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00e9gig csin\u00e1lni a hosszabb edz\u00e9seket, \u00e9s hosszabb t\u00e1vot lefutni vagy ker\u00e9kp\u00e1rozni,&nbsp;&nbsp;<\/li>\n\n\n\n<li>jobban elviselni a nagy intenzit\u00e1s\u00fa terhel\u00e9st, \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e1vokon jav\u00edtja az id\u0151t, \u00e9s a verseny sor\u00e1n a legjobbat hozhatod ki magadb\u00f3l.&nbsp;<\/li>\n<\/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=\"Milyen_hatoanyagokat_tartalmaz_egy_ionpotlo_ital\"><\/span>Milyen hat\u00f3anyagokat tartalmaz egy ionp\u00f3tl\u00f3 ital?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Elektrolitok<\/h3>\n\n\n\n<p>A legt\u00f6bb ionp\u00f3tl\u00f3 ital tartalmaz n\u00e1triumot. Ezt k\u00f6veti a k\u00e1lium, a magn\u00e9zium, a kalcium \u00e9s m\u00e1s elektrolitok, amelyeknek fontos funkci\u00f3juk van a sportol\u00e1s sor\u00e1n. Ezek praktikus, v\u00edzzel bevehet\u0151 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tabletta<\/a> form\u00e1ban is kaphat\u00f3k.<\/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\">Mi az elektrolitok funkci\u00f3ja a testmozg\u00e1s sor\u00e1n?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>n\u00e1trium<\/strong> \u00e9s a k\u00e1lium felel\u0151s a szervezet v\u00edzgazd\u00e1lkod\u00e1s\u00e1\u00e9rt. Ez\u00e9rt kulcsfontoss\u00e1g\u00faak a v\u00edz megfelel\u0151 felsz\u00edv\u00f3d\u00e1s\u00e1hoz \u00e9s kiv\u00e1laszt\u00e1s\u00e1hoz.<\/li>\n\n\n\n<li>A <strong>magn\u00e9zium, a<\/strong> kalcium \u00e9s a k\u00e1lium hozz\u00e1j\u00e1rul a megfelel\u0151 izomm\u0171k\u00f6d\u00e9shez.<\/li>\n\n\n\n<li>A <strong>magn\u00e9zium<\/strong> seg\u00edt cs\u00f6kkenteni a f\u00e1radts\u00e1g \u00e9s a kimer\u00fclts\u00e9g \u00e9rz\u00e9s\u00e9t.<\/li>\n\n\n\n<li>A <strong>kl\u00f3r<\/strong> t\u00e1mogatja a szervezet sav-b\u00e1zis egyens\u00faly\u00e1nak fenntart\u00e1s\u00e1t.<\/li>\n\n\n\n<li>A <strong>kalcium<\/strong> hozz\u00e1j\u00e1rul az idegi \u00e1tvitel norm\u00e1lis m\u0171k\u00f6d\u00e9s\u00e9hez, amely lehet\u0151v\u00e9 teszi, hogy izmaink jeleket kapjanak az agyb\u00f3l a mozg\u00e1shoz. <span style=\"color: #ff6600\">[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<p>Az elektrolitokat tartalmaz\u00f3 italok seg\u00edtenek ezen <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/egyeb-asvanyi-anyagok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00e1sv\u00e1nyi anyagok<\/a> szintj\u00e9nek megfelel\u0151 szintentart\u00e1s\u00e1ban, ami<strong> v\u00e9delmet ny\u00fajt a kisz\u00e1rad\u00e1s, a hiponatraemia, az em\u00e9szt\u00e9si zavarok, az izomg\u00f6rcs\u00f6k, a f\u00e1radts\u00e1g \u00e9s a gyenges\u00e9g ellen. <\/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\">Mi az aj\u00e1nlott elektrolitbevitel \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok eset\u00e9n?<\/h4>\n\n\n\n<p>Az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokban a n\u00e1triump\u00f3tl\u00e1s a legfontosabb a hiponatraemia megel\u0151z\u00e9se \u00e9rdek\u00e9ben. Ez\u00e9rt ezek a hivatalos aj\u00e1nl\u00e1sok kifejezetten a n\u00e1triumra vonatkoznak.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00e9t \u00f3r\u00e1n\u00e1l hosszabb ideig tart\u00f3 testmozg\u00e1s eset\u00e9n <strong>\u00f3r\u00e1nk\u00e9nt 300-600 mg n\u00e1triumot <\/strong>kell bejuttatnunk.<\/li>\n\n\n\n<li>Az American College of Sports Medicine szerint 3 \u00f3r\u00e1n \u00e1t tart\u00f3 sporttev\u00e9kenys\u00e9gek eset\u00e9n c\u00e9lszer\u0171 olyan italt v\u00e1lasztani, amely <strong>literenk\u00e9nt 0,5-0,7 g n\u00e1triumot<\/strong> tartalmaz. Ezt 10-20 percenk\u00e9nt 125-250 ml mennyis\u00e9gben javasolt inni.<\/li>\n\n\n\n<li>A 3 \u00f3r\u00e1t meghalad\u00f3 edz\u00e9sekn\u00e9l a nagyobb izzads\u00e1gvesztes\u00e9g miatt \u00e1ltal\u00e1ban jobb, ha a nagyobb folyad\u00e9kvesztes\u00e9g miatt koncentr\u00e1ltabb, 0,7-1 g n\u00e1triumot tartalmaz\u00f3 italokat v\u00e1lasztunk. Emellett 125-250 ml-t \u00e9rdemes inni 10-20 percenk\u00e9nt. <span style=\"color: #ff6600\">[3, 6]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"692\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg\" alt=\"Az elektrolitok jelent\u0151s\u00e9ge edz\u00e9s k\u00f6zben\" class=\"wp-image-381166\" style=\"width:843px;height:519px\" title=\"Az elektrolitok jelent\u0151s\u00e9ge edz\u00e9s k\u00f6zben\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Sz\u00e9nhidr\u00e1t<\/h3>\n\n\n\n<p>A sz\u00e9nhidr\u00e1ttartalom ionp\u00f3tl\u00f3 italonk\u00e9nt v\u00e1ltozik, \u00e9s leggyakrabban <strong>3-8 g\/100 ml<\/strong>k\u00f6z\u00f6tt mozog. Ez \u00e1ltal\u00e1ban gyorsan felsz\u00edv\u00f3d\u00f3 sz\u00e9nhidr\u00e1tokb\u00f3l sz\u00e1rmazik, mint p\u00e9ld\u00e1ul <strong>gl\u00fck\u00f3z, frukt\u00f3z, szachar\u00f3z, izomaltul\u00f3z vagy<\/strong> <strong><a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a>.<\/strong> <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<p>Ezek a sz\u00e9nhidr\u00e1tok a testmozg\u00e1s sor\u00e1n k\u00f6nnyen hozz\u00e1f\u00e9rhet\u0151 energiaforr\u00e1sk\u00e9nt szolg\u00e1lnak. Gyorsan lebomlanak \u00e9s felsz\u00edv\u00f3dnak a szervezetben, \u00edgy az izmok szinte azonnal felhaszn\u00e1lhatj\u00e1k \u0151ket energiak\u00e9nt a mozg\u00e1shoz. <strong>Seg\u00edtenek megel\u0151zni, hogy lemer\u00fcljenek a sz\u00e9nhidr\u00e1t- \u00e9s glikog\u00e9nrakt\u00e1rak,<\/strong> ez\u00e1ltal is k\u00e9sleltetik az izomf\u00e1radts\u00e1got.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/energia-gelek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">energia zsel\u00e9khez<\/a> \u00e9s szeletekhez k\u00e9pest az ionp\u00f3tl\u00f3 italok kevesebb sz\u00e9nhidr\u00e1tot tartalmaznak, de ennek oka van. Ennek oka, hogy az alacsony koncentr\u00e1ci\u00f3 elengedhetetlen a <strong>folyad\u00e9kok \u00e9s elektrolitok hat\u00e9kony felsz\u00edv\u00f3d\u00e1s\u00e1hoz az em\u00e9szt\u0151rendszerb\u0151l.<\/strong> Nagyobb mennyis\u00e9g\u0171 sz\u00e9nhidr\u00e1t eset\u00e9n ez a folyamat lelassulhat, \u00e9s fenn\u00e1ll az em\u00e9szt\u00e9si probl\u00e9m\u00e1k kock\u00e1zata is. <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\">Mennyi az aj\u00e1nlott sz\u00e9nhidr\u00e1tbevitel \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok eset\u00e9ben?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az American College of Sports Medicine 60 percen \u00e1t tart\u00f3 sportteljes\u00edtm\u00e9ny eset\u00e9n <strong>6-8%-os sz\u00e9nhidr\u00e1ttartalm\u00fa italok<\/strong> (izot\u00f3ni\u00e1s italok) fogyaszt\u00e1s\u00e1t aj\u00e1nlja.<\/li>\n\n\n\n<li>Az optim\u00e1lis glikog\u00e9nszint fenntart\u00e1sa \u00e9rdek\u00e9ben \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9g sor\u00e1n <strong>\u00f3r\u00e1nk\u00e9nt \u00f6sszesen 30-60 g gyorsan em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tot<\/strong> kell fogyasztani italok \u00e9s egy\u00e9b kieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban.<\/li>\n\n\n\n<li>A 2,5 \u00f3r\u00e1n\u00e1l hosszabb ideig tart\u00f3 tev\u00e9kenys\u00e9gek (versenyek) eset\u00e9n ez a mennyis\u00e9g <strong>90 grammra<\/strong> emelhet\u0151. A <strong>gl\u00fck\u00f3z \u00e9s a frukt\u00f3z 2:1 ar\u00e1ny\u00fa kombin\u00e1ci\u00f3ja (60 g gl\u00fck\u00f3z + 30 g frukt\u00f3z) ide\u00e1lis,<\/strong> mivel hat\u00e9konyan felsz\u00edv\u00f3dik az em\u00e9szt\u0151rendszeren kereszt\u00fcl.<\/li>\n\n\n\n<li>A sz\u00e9nhidr\u00e1tbevitelt mindig a saj\u00e1t \u00e9tkez\u00e9si szok\u00e1saidhoz \u00e9s em\u00e9szt\u00e9si terhelhet\u0151s\u00e9gedhez kell igaz\u00edtani. <span style=\"color: #ff6600\">[3, 9]<\/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>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>por alap\u00fa italok<\/strong><\/a> vagy a <a href=\"https:\/\/gymbeam.hu\/rehydrate-hipotonias-ital-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\"foly\u00e9kony zsel\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">foly\u00e9kony zsel\u00e9<\/a> form\u00e1j\u00e1ban kaphat\u00f3 ionp\u00f3tl\u00f3k sz\u00e9nhidr\u00e1tkoncentr\u00e1ci\u00f3ja a term\u00e9k \u00e9s a felhaszn\u00e1lt v\u00edz mennyis\u00e9g\u00e9t\u0151l f\u00fcgg. A h\u00edg\u00edt\u00e1st\u00f3l f\u00fcgg\u0151en alacsonyabb vagy magasabb lesz a sz\u00e9nhidr\u00e1ttartalom. <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. Egy\u00e9b hat\u00f3anyagok<\/h3>\n\n\n\n<p>Egyes ionp\u00f3tl\u00f3 italok <strong>koffein-, vitamin-, vagy aminosavtartalmukban k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l att\u00f3l f\u00fcgg\u0151en, hogy BCAA<\/strong> vagy <strong>zs\u00edr\u00e9get\u0151 (jellemz\u0151en L-karnitin)<\/strong> form\u00e1j\u00e1ban van benne. Ezek az anyagok ugyanis extra el\u0151ny\u00f6ket biztos\u00edtanak. A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/koffein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">koffein<\/a> p\u00e9ld\u00e1ul adhat egy energial\u00f6ketet \u00e9s k\u00e9sleltetheti a f\u00e1radts\u00e1got, m\u00edg a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/zsiregetok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zs\u00edr\u00e9get\u0151k<\/a> hasznosak a fogy\u00e1skr, amikor minden egyes el\u00e9getett kal\u00f3ria sz\u00e1m\u00edt. A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA<\/a>&nbsp;seg\u00edthet a f\u00e1radts\u00e1g k\u00e9sleltet\u00e9s\u00e9ben \u00e9s az izomt\u00f6meg meg\u00f3v\u00e1s\u00e1ban az energia el\u00e9get\u00e9s\u00e9ben, ami mind az \u00e1ll\u00f3k\u00e9pess\u00e9gi, mind az er\u0151sportokn\u00e1l hasznos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokat \u0171z\u00f6l, \u00e9s k\u00edv\u00e1ncsi vagy, hogy milyen m\u00e1s kieg\u00e9sz\u00edt\u0151k seg\u00edthetnek a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1s\u00e1ban, olvasd meg cikk\u00fcnket ebben a t\u00e9m\u00e1ban <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A 11 legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fut\u00e1shoz, ker\u00e9kp\u00e1roz\u00e1shoz \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sporthoz.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg\" alt=\"Mit tartalmaz egy ionp\u00f3tl\u00f3 ital? \" class=\"wp-image-381181\" style=\"width:843px;height:562px\" title=\"Mit tartalmaz egy ionp\u00f3tl\u00f3 ital? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_ionpotlo_italok_tipusai_es_fogyasztasuk_sportolas_mellett\"><\/span>Az ionp\u00f3tl\u00f3 italok t\u00edpusai \u00e9s fogyaszt\u00e1suk sportol\u00e1s mellett<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A sportt\u00e1pl\u00e1lkoz\u00e1sban h\u00e1romf\u00e9le ionp\u00f3tl\u00f3 itallal tal\u00e1lkozhatunk, amelyek els\u0151sorban sz\u00e9nhidr\u00e1ttartalmukban k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l. Att\u00f3l f\u00fcgg\u0151en, hogy a v\u00e9rplazm\u00e1hoz k\u00e9pest alacsonyabb, hasonl\u00f3 vagy magasabb az oldott anyagok koncentr\u00e1ci\u00f3ja (ozmolalit\u00e1s), <strong>hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s \u00e9s hipert\u00f3ni\u00e1s<\/strong> italokat k\u00fcl\u00f6nb\u00f6ztet\u00fcnk meg. Ezek a tulajdons\u00e1gok befoly\u00e1solj\u00e1k a folyad\u00e9k felsz\u00edv\u00f3d\u00e1s\u00e1nak sebess\u00e9g\u00e9t \u00e9s a sportol\u00e1s sor\u00e1n t\u00f6rt\u00e9n\u0151 hasznosul\u00e1s\u00e1t. <span style=\"color: #ff6600\">[10-12]<\/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\">Az ionp\u00f3tl\u00f3 italok t\u00edpusai<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ozmolalit\u00e1s a v\u00e9rplazm\u00e1hoz k\u00e9pest<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sz\u00e9nhidr\u00e1ttartalom<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Jellemz\u0151k<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Leggyakoribb felhaszn\u00e1l\u00e1s<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">hipot\u00f3ni\u00e1s italok<\/td><td class=\"has-text-align-center\" data-align=\"center\">alacsonyabb&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">kevesebb, mint 6%<\/td><td class=\"has-text-align-center\" data-align=\"center\">leggyorsabb folyad\u00e9kfelsz\u00edv\u00f3d\u00e1s, alacsonyabb sz\u00e9nhidr\u00e1ttartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00e1ll\u00f3k\u00e9pess\u00e9g vagy er\u0151s\u00edt\u0151 mozg\u00e1s 60 percig<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">izot\u00f3ni\u00e1s italok<\/td><td class=\"has-text-align-center\" data-align=\"center\">hasonl\u00f3&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">a folyad\u00e9kok \u00e9s sz\u00e9nhidr\u00e1tok gyors p\u00f3tl\u00e1sa edz\u00e9s k\u00f6zben<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 percn\u00e9l hosszabb ideig tart\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek, csapatsportok vagy nagy intenzit\u00e1s\u00fa er\u0151s\u00edt\u0151 edz\u00e9s&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hipert\u00f3ni\u00e1s italok<\/td><td class=\"has-text-align-center\" data-align=\"center\">magasabb<\/td><td class=\"has-text-align-center\" data-align=\"center\">t\u00f6bb, mint 8%<\/td><td class=\"has-text-align-center\" data-align=\"center\">lassabb folyad\u00e9kfelsz\u00edv\u00f3d\u00e1s, magasabb sz\u00e9nhidr\u00e1ttartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">edz\u00e9s el\u0151tt \u00e9s ut\u00e1n a sz\u00e9nhidr\u00e1tok p\u00f3tl\u00e1s\u00e1ra (glikog\u00e9n rakt\u00e1rak felt\u00f6lt\u00e9s\u00e9re)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ionpotlo_italok_hasznalata\"><\/span>Ionp\u00f3tl\u00f3 italok haszn\u00e1lata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A legt\u00f6bb, egy \u00f3r\u00e1n\u00e1l nem hosszabb sporttev\u00e9kenys\u00e9g eset\u00e9ben elegend\u0151, ha a sima v\u00edz form\u00e1j\u00e1ban juttatunk be folyad\u00e9kot. A helyzet azonban megv\u00e1ltozik nagy intenzit\u00e1s\u00fa vagy hosszan tart\u00f3 sportol\u00e1s eset\u00e9n, ahol &#8211; k\u00fcl\u00f6n\u00f6sen kih\u00edv\u00e1st jelent\u0151 k\u00f6rnyezeti k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt &#8211; t\u00f6bb a v\u00edz- \u00e9s elektrolitvesztes\u00e9g, ez\u00e9rt nagyobb sz\u00fcks\u00e9g van az energiap\u00f3tl\u00e1sra.&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. Mikor \u00e9rdemes hipot\u00f3ni\u00e1s italt inni?&nbsp;<\/h3>\n\n\n\n<p>A<strong> hipot\u00f3ni\u00e1s ital<\/strong> sz\u00e9nhidr\u00e1ttartalma a h\u00e1rom t\u00edpus k\u00f6z\u00fcl a legalacsonyabb (kevesebb mint 6%), \u00edgy olyan tev\u00e9kenys\u00e9gekhez aj\u00e1nlott, ahol nincs sz\u00fcks\u00e9g olyan nagy mennyis\u00e9g\u0171 energiap\u00f3tl\u00e1sra, de az elektrolitokat m\u00e9gis szeretn\u00e9nk bejuttatni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Legfeljebb 60 percig tart\u00f3 sporttev\u00e9kenys\u00e9gekhez<\/strong> magasabb h\u0151m\u00e9rs\u00e9kleten \u00e9s fokozott p\u00e1ratartalom mellett, amikor az ember \u00e1ltal\u00e1ban jobban izzad.<\/li>\n\n\n\n<li>Bikram-j\u00f3ga vagy b\u00e1rmilyen m\u00e1s, forr\u00f3 k\u00f6rnyezetben v\u00e9gzett testmozg\u00e1s.&nbsp;<\/li>\n\n\n\n<li>Meleg ny\u00e1ri napokon az optim\u00e1lis hidrat\u00e1lts\u00e1g fenntart\u00e1sa \u00e9rdek\u00e9ben.<span style=\"color: #ff6600\"> [13]<\/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\">2. Mikor \u00e9rdemes izot\u00f3ni\u00e1s italt inni?<\/h3>\n\n\n\n<p>Az<strong> izot\u00f3ni\u00e1s italok<\/strong> megfelel\u0151 ar\u00e1nyban tartalmaznak vizet \u00e9s sz\u00e9nhidr\u00e1tot (6-8%). Ennek k\u00f6sz\u00f6nhet\u0151en gyorsan felsz\u00edv\u00f3dik a szervezetben, nem terheli annyira az em\u00e9szt\u0151rendszert, \u00e9s egy\u00fattal energi\u00e1t is ad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00c1ll\u00f3k\u00e9pess\u00e9gi sportok,<\/strong> p\u00e9ld\u00e1ul fut\u00e1s, ker\u00e9kp\u00e1roz\u00e1s, \u00fasz\u00e1s \u00e9s t\u00far\u00e1z\u00e1s 60 percn\u00e9l hosszabb id\u0151n \u00e1t.<\/li>\n\n\n\n<li><strong>Csapatsportok,<\/strong> mint p\u00e9ld\u00e1ul a labdar\u00fag\u00e1s, j\u00e9gkorong, r\u00f6gbi, r\u00f6plabda, kos\u00e1rlabda 60 percn\u00e9l hosszabb id\u0151n \u00e1t.<\/li>\n\n\n\n<li>60 percn\u00e9l hosszabb ideig tart\u00f3 <strong>nagy intenzit\u00e1s\u00fa er\u0151s\u00edt\u0151 edz\u00e9s vagy CrossFit<\/strong>.<\/li>\n\n\n\n<li><strong>Zumba, aerobic \u00e9s m\u00e1s nagy intenzit\u00e1s\u00fa t\u00e1nc\u00f3r\u00e1k,<\/strong> amelyeket egy \u00f3r\u00e1n\u00e1l hosszabb ideig v\u00e9gzel.<\/li>\n\n\n\n<li><strong>R\u00f6vid \u00e9s nagy intenzit\u00e1s\u00fa edz\u00e9sek sor\u00e1n.<\/strong> Ebben az esetben azonban a sz\u00e1j egyszer\u0171 \u00f6bl\u00f6get\u00e9se egy sz\u00e9nhidr\u00e1td\u00fas itallal (sz\u00e1j\u00f6bl\u00edt\u00e9s) hat\u00e9konynak bizonyult. Ez nem terheli meg a gyomrot, \u00e9s az agy bizonyos k\u00f6zpontjainak aktiv\u00e1l\u00f3d\u00e1sa miatt m\u00e9g mindig \u00e9rezz\u00fck az energial\u00f6ketet. <span style=\"color: #ff6600\">[13]<\/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\">3. Mikor \u00e9rdemes hipert\u00f3ni\u00e1s italt inni?&nbsp;<\/h3>\n\n\n\n<p>A <strong>hipert\u00f3ni\u00e1s italnak<\/strong> van a legmagasabb sz\u00e9nhidr\u00e1ttartalma (t\u00f6bb mint 8%). Emiatt lassabban em\u00e9szt\u0151dik, \u00e9s jobban megterheli az em\u00e9szt\u0151rendszert. Ez\u00e9rt nem aj\u00e1nlott, ha az els\u0151dleges c\u00e9l a folyad\u00e9kok gyors p\u00f3tl\u00e1sa. Ha azonban olyan energiaforr\u00e1st keresel, amely gyorsabban felsz\u00edv\u00f3dik, mint a szil\u00e1rd t\u00e1pl\u00e1l\u00e9k, a hipert\u00f3ni\u00e1s oldat ide\u00e1lis lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Edz\u00e9s el\u0151tt \u00e9s ut\u00e1n<\/strong> a glikog\u00e9nrakt\u00e1rak felt\u00f6lt\u00e9s\u00e9re.<\/li>\n\n\n\n<li><strong> Gyors energiaforr\u00e1sk\u00e9nt,<\/strong> p\u00e9ld\u00e1ul amikor a v\u00e9rcukorszint leesik, hossz\u00fa b\u00f6jt ut\u00e1n.<\/li>\n\n\n\n<li>Hideg id\u0151ben v\u00e9gzett, 60 percn\u00e9l hosszabb ideig tart\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek, amikor nem kell annyira n\u00f6velni a folyad\u00e9kbevitelt, hanem els\u0151sorban az energiap\u00f3tl\u00e1sra van sz\u00fcks\u00e9g. Ebben az esetben az aj\u00e1nlott folyad\u00e9kbevitel \u00e1ltal\u00e1ban kevesebb. Lehet\u0151s\u00e9gk\u00e9nt a hipert\u00f3ni\u00e1s italt izot\u00f3ni\u00e1s vagy hipot\u00f3ni\u00e1s itallal v\u00e1ltogatva is fogyaszthatod amelyek alkalmasabbak a folyad\u00e9kp\u00f3tl\u00e1sra.&nbsp;<\/li>\n\n\n\n<li><strong>R\u00f6vid \u00e9s nagy intenzit\u00e1s\u00fa edz\u00e9sek<\/strong> eset\u00e9n elegend\u0151 csak az \u00f6bl\u00f6get\u00e9s. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg\" alt=\"Mikor igyunk ionp\u00f3tl\u00f3 italokat?\" class=\"wp-image-381196\" style=\"width:843px;height:562px\" title=\"Mikor igyunk ionp\u00f3tl\u00f3 italokat?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mikor_nem_szukseges_ionpotlo_italokat_inni\"><\/span>Mikor nem sz\u00fcks\u00e9ges ionp\u00f3tl\u00f3 italokat inni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bizonyos sporttev\u00e9kenys\u00e9gek eset\u00e9ben az ionp\u00f3tl\u00f3 italoknak nincs \u00e9rtelme, \u00e9s<strong> jobb, ha maradsz a sima v\u00edzn\u00e9l.<\/strong> Ha fogy\u00f3k\u00far\u00e1zol, akkor a sportitalok m\u00e9g <strong>k\u00e9sleltethetik<\/strong> is az eredm\u00e9nyt. Egy liter izot\u00f3ni\u00e1s ital k\u00f6r\u00fclbel\u00fcl 250 kal\u00f3ri\u00e1t tartalmaz, ami t\u00f6bb, mint amennyit egy \u00e1tlagos 65 kg-os n\u0151 egy \u00f3ra pilates vagy j\u00f3ga sor\u00e1n el\u00e9get. Teh\u00e1t ahelyett, hogy kal\u00f3riadeficitbe ker\u00fclne, ami elengedhetetlen a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-fogyas-egyszeru-alapjai-meg-fogsz-lepodni-azon-mi-fontos-igazan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fogy\u00e1shoz<\/a>, ink\u00e1bb kal\u00f3riat\u00f6bbletbe ker\u00fclhet. <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. Rendszeres edz\u00e9s az edz\u0151teremben<\/h3>\n\n\n\n<p>A klasszikus er\u0151s\u00edt\u0151 edz\u00e9s sor\u00e1n, amelyet jellemz\u0151en a sorozatok k\u00f6z\u00f6tti pihen\u0151k jellemeznek, \u00e1ltal\u00e1ban nem jutsz el olyan magas intenzit\u00e1sig, ahol m\u00e1r sz\u00fcks\u00e9ges lehet az energia vagy az elektrolitok p\u00f3tl\u00e1sa.&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. Kardio edz\u00e9s \u00e9s fitnesz \u00f3r\u00e1k 60 percig<\/h3>\n\n\n\n<p>Fut\u00e1s, ker\u00e9kp\u00e1roz\u00e1s vagy m\u00e1s mozg\u00e1sform\u00e1k eset\u00e9n norm\u00e1l k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt (ha nem sz\u00e9ls\u0151s\u00e9ges a h\u0151m\u00e9rs\u00e9klet) a tiszta v\u00edz is elegend\u0151.&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\">3. Pilates, j\u00f3ga \u00e9s egy\u00e9b alacsonyabb intenzit\u00e1s\u00fa gyakorlatok&nbsp;<\/h3>\n\n\n\n<p>Ha j\u00f3ga-, pilates- vagy csoportos \u00f3r\u00e1kra j\u00e1rsz (nem profi szinten), akkor \u00e1ltal\u00e1ban nincs sz\u00fcks\u00e9g az elektrolitok \u00e9s az energia p\u00f3tl\u00e1s\u00e1ra edz\u00e9s k\u00f6zben.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_keszitsunk_hazilag_ionpotlo_italt\"><\/span>Hogyan k\u00e9sz\u00edts\u00fcnk h\u00e1zilag ionp\u00f3tl\u00f3 italt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az ionp\u00f3tl\u00f3 italok kiegyens\u00falyozott ar\u00e1nyban tartalmaznak vizet, \u00e1sv\u00e1nyi anyagokat \u00e9s k\u00f6nnyen em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tokat. A sportol\u00f3k ig\u00e9nyeire figyelemmel tervezt\u00e9k \u0151ket. A megv\u00e1s\u00e1rolt term\u00e9kek biztons\u00e1gosak, mert m\u00e1r megfelel\u0151 ar\u00e1nyban tartalmazz\u00e1k az anyagok ide\u00e1lis kever\u00e9k\u00e9t. Az \u00fcvegb\u0151l egyenesen vagy v\u00edzzel h\u00edg\u00edtva ihat\u00f3 az aj\u00e1nlott fogyaszt\u00e1snak megfelel\u0151en. De ott van m\u00e9g a <strong>h\u00e1zi sportital<\/strong> k\u00e9sz\u00edt\u00e9s\u00e9nek lehet\u0151s\u00e9ge is. Ez val\u00f3sz\u00edn\u0171leg nem lesz olyan finom, de a c\u00e9lnak megfelel. Nem tudod hogyan?<\/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 liter izot\u00f3ni\u00e1s ital elk\u00e9sz\u00edt\u00e9s\u00e9hez a k\u00f6vetkez\u0151kre lesz sz\u00fcks\u00e9ged:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000 ml meleg, tiszta v\u00edz<\/li>\n\n\n\n<li>60-80 g <a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a>, gl\u00fck\u00f3z vagy frukt\u00f3z<\/li>\n\n\n\n<li>\u00bd tk <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/himalajai-rozsaszin-so-orolt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00f3<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/magnezium-citrat-gymbeam.html\">magn\u00e9ziumport<\/a> is adhatsz a kever\u00e9khez<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" aria-label=\"\u00e9des\u00edt\u0151szer (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9des\u00edt\u0151szer<\/a> \u00edzes\u00edt\u00e9shez, \u00edzl\u00e9s szerint<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindent alaposan keverj \u00f6ssze, ide\u00e1lis esetben egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/shaker\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shakerben<\/a>, \u00e9s a fenti aj\u00e1nl\u00e1snak megfelel\u0151en fogyaszd sportitalk\u00e9nt. <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=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A mai cikk elolvas\u00e1sa ut\u00e1n m\u00e1r tudod, mikor van \u00e9rtelme az ionp\u00f3tl\u00f3 italoknak, \u00e9s milyen esetekben el\u00e9g csak sima vizet inni. Ha p\u00e9ld\u00e1ul egy hossz\u00fa fut\u00e1sra vagy egynapos ker\u00e9kp\u00e1rt\u00far\u00e1ra indulsz, jobb, ha izot\u00f3ni\u00e1s italt t\u00f6ltesz egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/sportflakon\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sportpalackba<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De ha egy \u00f3r\u00e1s edz\u00e9sed van az edz\u0151teremben vagy j\u00f3ga\u00f3r\u00e1n, nem kell agg\u00f3dnod az elektrolitok \u00e9s sz\u00e9nhidr\u00e1tok p\u00f3tl\u00e1sa miatt. Mindenesetre fontos odafigyelni a napi folyad\u00e9kbevitelre, \u00e9s azt az aktu\u00e1lis k\u00f6r\u00fclm\u00e9nyekhez (id\u0151j\u00e1r\u00e1s, fizikai aktivit\u00e1s) igaz\u00edtani.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neked seg\u00edtett a mai cikk abban, hogy jobban meg\u00e9rtsd mire j\u00f3k az ionp\u00f3tl\u00f3 italok? Ha igen, oszd meg ismer\u0151seiddel.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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>Minden, amit az ionp\u00f3tl\u00f3 italokr\u00f3l tudni kell. Mikor jobb hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s, hipert\u00f3ni\u00e1s italt vagy egyszer\u0171en vizet v\u00e1lasztani?<\/p>\n","protected":false},"author":129,"featured_media":381133,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[7482,7626,6624,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-391452","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-edzes-hu","9":"tag-egeszseg","10":"tag-hidratalas","11":"tag-taplalekkiegeszitok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mit tartalmaznak az ionp\u00f3tl\u00f3 italok \u00e9s mi\u00e9rt van r\u00e1juk sz\u00fcks\u00e9g\u00fcnk? Mikor kell hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s vagy hipert\u00f3ni\u00e1s italokat inni? Hogyan k\u00e9sz\u00edts\u00fcnk ionp\u00f3tl\u00f3 italt?\" \/>\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\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mit tartalmaznak az ionp\u00f3tl\u00f3 italok \u00e9s mi\u00e9rt van r\u00e1juk sz\u00fcks\u00e9g\u00fcnk? Mikor kell hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s vagy hipert\u00f3ni\u00e1s italokat inni? Hogyan k\u00e9sz\u00edts\u00fcnk ionp\u00f3tl\u00f3 italt?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-14T13:07:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-29T09:59:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/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=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet?\",\"datePublished\":\"2022-09-14T13:07:01+00:00\",\"dateModified\":\"2024-05-29T09:59:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/\"},\"wordCount\":3374,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png\",\"keywords\":[\"edz\u00e9s\",\"eg\u00e9szs\u00e9g\",\"hidrat\u00e1l\u00e1s\",\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"articleSection\":[\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/\",\"name\":\"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png\",\"datePublished\":\"2022-09-14T13:07:01+00:00\",\"dateModified\":\"2024-05-29T09:59:14+00:00\",\"description\":\"Mit tartalmaznak az ionp\u00f3tl\u00f3 italok \u00e9s mi\u00e9rt van r\u00e1juk sz\u00fcks\u00e9g\u00fcnk? Mikor kell hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s vagy hipert\u00f3ni\u00e1s italokat inni? Hogyan k\u00e9sz\u00edts\u00fcnk ionp\u00f3tl\u00f3 italt?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#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.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet?\"}]},{\"@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":"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet? - GymBeam Blog","description":"Mit tartalmaznak az ionp\u00f3tl\u00f3 italok \u00e9s mi\u00e9rt van r\u00e1juk sz\u00fcks\u00e9g\u00fcnk? Mikor kell hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s vagy hipert\u00f3ni\u00e1s italokat inni? Hogyan k\u00e9sz\u00edts\u00fcnk ionp\u00f3tl\u00f3 italt?","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\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/","og_type":"article","og_title":"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet? - GymBeam Blog","og_description":"Mit tartalmaznak az ionp\u00f3tl\u00f3 italok \u00e9s mi\u00e9rt van r\u00e1juk sz\u00fcks\u00e9g\u00fcnk? Mikor kell hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s vagy hipert\u00f3ni\u00e1s italokat inni? Hogyan k\u00e9sz\u00edts\u00fcnk ionp\u00f3tl\u00f3 italt?","og_url":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/","og_site_name":"GymBeam Blog","article_published_time":"2022-09-14T13:07:01+00:00","article_modified_time":"2024-05-29T09:59:14+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/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":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet?","datePublished":"2022-09-14T13:07:01+00:00","dateModified":"2024-05-29T09:59:14+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/"},"wordCount":3374,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","keywords":["edz\u00e9s","eg\u00e9szs\u00e9g","hidrat\u00e1l\u00e1s","t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k"],"articleSection":["T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/","url":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/","name":"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","datePublished":"2022-09-14T13:07:01+00:00","dateModified":"2024-05-29T09:59:14+00:00","description":"Mit tartalmaznak az ionp\u00f3tl\u00f3 italok \u00e9s mi\u00e9rt van r\u00e1juk sz\u00fcks\u00e9g\u00fcnk? Mikor kell hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s vagy hipert\u00f3ni\u00e1s italokat inni? Hogyan k\u00e9sz\u00edts\u00fcnk ionp\u00f3tl\u00f3 italt?","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#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.hu\/blog\/izotonias-italok-mikor-igyunk-ionpotlo-italt-vagy-vizet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Izot\u00f3ni\u00e1s italok: mikor igyunk ionp\u00f3tl\u00f3 italt vagy vizet?"}]},{"@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\/391452","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=391452"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/391452\/revisions"}],"predecessor-version":[{"id":572766,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/391452\/revisions\/572766"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/381133"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=391452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=391452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=391452"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=391452"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=391452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}