{"id":532139,"date":"2024-03-05T10:00:00","date_gmt":"2024-03-05T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=532139"},"modified":"2024-03-07T11:03:25","modified_gmt":"2024-03-07T10:03:25","slug":"co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/","title":{"rendered":"P\u0159edtr\u00e9ninkov\u00e1 sportovn\u00ed v\u00fd\u017eiva: Co (ne)j\u00edst p\u0159ed tr\u00e9ninkem?"},"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\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Proc_jist_pred_cvicenim\" title=\"Pro\u010d j\u00edst p\u0159ed cvi\u010den\u00edm?\">Pro\u010d j\u00edst p\u0159ed cvi\u010den\u00edm?<\/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\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#6_benefitu_predtreninkoveho_jidla\" title=\"6 benefit\u016f p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla\">6 benefit\u016f p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla<\/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\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Co_vse_by_nemelo_obsahovat_predtreninkove_jidlo\" title=\"Co v\u0161e by (ne)m\u011blo obsahovat p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo?\">Co v\u0161e by (ne)m\u011blo obsahovat p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo?<\/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\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Strava_pred_treninkem_pri_hubnuti\" title=\"Strava p\u0159ed tr\u00e9ninkem p\u0159i hubnut\u00ed\">Strava p\u0159ed tr\u00e9ninkem p\u0159i hubnut\u00ed<\/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\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Strava_pred_treninkem_pro_rust_svalu\" title=\"Strava p\u0159ed tr\u00e9ninkem pro r\u016fst sval\u016f\">Strava p\u0159ed tr\u00e9ninkem pro r\u016fst sval\u016f<\/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\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Tipy_na_jidla_pred_treninkem\" title=\"Tipy na j\u00eddla p\u0159ed tr\u00e9ninkem\">Tipy na j\u00eddla 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-7\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Jaka_jidla_jsou_pred_treninkem_nevhodna\" title=\"Jak\u00e1 j\u00eddla jsou p\u0159ed tr\u00e9ninkem nevhodn\u00e1?\">Jak\u00e1 j\u00eddla jsou p\u0159ed tr\u00e9ninkem nevhodn\u00e1?<\/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.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Jak_si_spravne_nacasovat_jidlo_pred_treninkem\" title=\"Jak si spr\u00e1vn\u011b na\u010dasovat j\u00eddlo p\u0159ed tr\u00e9ninkem?\">Jak si spr\u00e1vn\u011b na\u010dasovat j\u00eddlo 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-9\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#Ktere_suplementy_jsou_vhodne_pred_treninkem\" title=\"Kter\u00e9 suplementy jsou vhodn\u00e9 p\u0159ed tr\u00e9ninkem?\">Kter\u00e9 suplementy jsou vhodn\u00e9 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-10\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/#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>Nejen za\u010d\u00e1te\u010dn\u00edci \u010dasto p\u0159em\u00fd\u0161l\u00ed nad t\u00edm, jak se nejl\u00e9pe naj\u00edst p\u0159ed tr\u00e9ninkem a jestli nen\u00ed lep\u0161\u00ed sportovat nala\u010dno. P\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo m\u016f\u017ee toti\u017e pom\u011brn\u011b dost ovlivnit, <strong>jak se b\u011bhem cvi\u010den\u00ed c\u00edt\u00edme, kolik m\u00e1me energie, kdy za\u010dneme b\u00fdt unaven\u00ed <\/strong>a v neposledn\u00ed \u0159ad\u011b tak\u00e9 n\u00e1\u0161 celkov\u00fd sportovn\u00ed v\u00fdkon. Proto je d\u016fle\u017eit\u00e9 si ho dob\u0159e napl\u00e1novat, abychom z n\u011bj vyt\u011b\u017eili maximum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00eddlo p\u0159ed tr\u00e9ninkem \u0159e\u0161\u00ed lid\u00e9 s r\u016fzn\u00fdmi c\u00edli. Ti, kte\u0159\u00ed cht\u011bj\u00ed zhubnout, nej\u010dast\u011bji rozeb\u00edraj\u00ed p\u0159\u00ednos cvi\u010den\u00ed nala\u010dno jako n\u00e1stroj rychlej\u0161\u00edch v\u00fdsledk\u016f. Bodybuildery a dal\u0161\u00ed silov\u00e9 sportovce zase zaj\u00edm\u00e1,<strong> jak se nejl\u00e9pe naj\u00edst pro podporu r\u016fstu sval\u016f i regenerace.<\/strong> Nem\u016f\u017eeme v\u0161ak zapomenout ani na vytrvalce, kte\u0159\u00ed se sna\u017e\u00ed optimalizovat j\u00eddeln\u00ed\u010dek tak, <strong>aby jim b\u011bhem dlouh\u00fdch tr\u00e9nink\u016f nedo\u0161la energie.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutno \u0159\u00edct, \u017ee velkou roli v tomto ohledu hraje individu\u00e1ln\u00ed preference. N\u011bkdo m\u016f\u017ee sn\u00edst velk\u00fd ob\u011bd a po p\u016fl hodin\u011b m\u016f\u017ee bez probl\u00e9mu na tr\u00e9ninku podat maxim\u00e1ln\u00ed sportovn\u00ed v\u00fdkon. Dal\u0161\u00ed bude po stejn\u00e9m j\u00eddle n\u011bjakou dobu nepou\u017eiteln\u00fd a sp\u00ed\u0161e mu bude vyhovovat cvi\u010dit a\u017e <strong>po n\u011bkolikahodinov\u00e9m p\u016fstu. <\/strong>V\u011bt\u0161in\u011b lid\u00ed v\u0161ak nejl\u00e9pe sed\u00ed n\u011bco mezi, kdy se naj\u00ed tak, aby stihli do tr\u00e9ninku j\u00eddlo z v\u011bt\u0161\u00ed \u010d\u00e1sti str\u00e1vit a z\u00e1rove\u0148 je b\u011bhem cvi\u010den\u00ed nep\u0159ekvapil hlad. Jak toho doc\u00edlit? Poj\u010fme se spole\u010dn\u011b pono\u0159it do taj\u016f <strong>p\u0159edtr\u00e9ninkov\u00e9 sportovn\u00ed v\u00fd\u017eivy <\/strong>a zjistit, jak na to.&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\">V \u010dl\u00e1nku najdete tipy na tato p\u0159edtr\u00e9ninkov\u00e1 j\u00eddla:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#predtreninkova-kase\" style=\"border-radius:0px\">Ka\u0161e<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#Vejce-pe\u010divo\" style=\"border-radius:0px\">Vejce<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#jogurt-granola\" style=\"border-radius:0px\">Jogurt s m\u00fcsli nebo granolou<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#smoothie\" style=\"border-radius:0px\">Smoothie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#proteinove-palacinky\" style=\"border-radius:0px\">Proteinov\u00e9 pala\u010dinky<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pecivo\" style=\"border-radius:0px\">Pe\u010divo<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#komplexni-jidlo\" style=\"border-radius:0px\">Komplexn\u00ed j\u00eddlo<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#komplexni-rostlinne-jidlo\" style=\"border-radius:0px\">Komplexn\u00ed rostlinn\u00e9 j\u00eddlo<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#tortilla\" style=\"border-radius:0px\">Tortilla<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fitness-kolac\" style=\"border-radius:0px\">Fitness kol\u00e1\u010d<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#proteinove-snacky\" style=\"border-radius:0px\">Proteinov\u00e9 snacky<\/a><\/div>\n<\/div>\n<\/div>\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=\"Proc_jist_pred_cvicenim\"><\/span>Pro\u010d j\u00edst p\u0159ed cvi\u010den\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edme do konkr\u00e9tn\u00edch doporu\u010den\u00ed, shrneme si <strong>hlavn\u00ed funkci a v\u00fdhody p\u0159edtr\u00e9ninkov\u00e9 stravy.<\/strong> Kdy\u017e budete v\u011bd\u011bt, pro\u010d si v\u016fbec l\u00e1mat hlavu nad t\u00edm, co poslat p\u0159ed cvi\u010den\u00edm do \u017ealudku, d\u00e1te si na tom nejsp\u00ed\u0161 v\u00edce z\u00e1le\u017eet. Na druhou stranu nem\u016f\u017eeme stravu p\u0159ed tr\u00e9ninkem pova\u017eovat za n\u011bjak\u00fd game changer, kter\u00fd hned posune va\u0161e v\u00fdsledky na \u00farove\u0148 profesion\u00e1ln\u00edho sportovce. V\u017edy z\u00e1le\u017e\u00ed zejm\u00e9na na tom, <strong>co v\u0161e sn\u00edte v kontextu dn\u016f i t\u00fddn\u016f. <\/strong>U sportovc\u016f je to zejm\u00e9na celkov\u00fd p\u0159\u00edjem energie, sacharid\u016f a b\u00edlkovin za den.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nicm\u00e9n\u011b <strong>p\u0159edtr\u00e9ninkov\u00e1 strava m\u016f\u017ee z\u00e1sadn\u011b ovlivnit nadch\u00e1zej\u00edc\u00ed v\u00fdkon,<\/strong> co\u017e se ve v\u00fdsledku prom\u00edtne i na va\u0161em progresu v <a href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hubnut\u00ed<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">budov\u00e1n\u00ed svalov\u00e9 hmoty<\/a> \u010di udr\u017een\u00ed v\u00fdkonu b\u011bhem tr\u00e9ninkov\u00e9ho \u010di z\u00e1vodn\u00edho zat\u00ed\u017een\u00ed.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"V\u00fdhody j\u00eddla p\u0159ed cvi\u010den\u00edm\" class=\"wp-image-532176\" title=\"V\u00fdhody j\u00eddla p\u0159ed cvi\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_benefitu_predtreninkoveho_jidla\"><\/span>6 benefit\u016f p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Dod\u00e1 energii na tr\u00e9nink<\/h3>\n\n\n\n<p>Nejefektivn\u011bj\u0161\u00edm <strong>zdrojem energie pro sportovn\u00ed v\u00fdkon jsou sacharidy.<\/strong> P\u0159i cvi\u010den\u00ed je pro na\u0161e t\u011blo nejjednodu\u0161\u0161\u00ed vyu\u017e\u00edvat krevn\u00ed cukr (gluk\u00f3zu). Pot\u00e9, co za\u010dne doch\u00e1zet, p\u0159ech\u00e1z\u00ed z v\u011bt\u0161iny na <strong>spalov\u00e1n\u00ed z\u00e1sobn\u00edho sacharidu neboli glykogenu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo se sacharidy tak dod\u00e1 <strong>rychle dostupnou energii pro sportovn\u00ed v\u00fdkon. <\/strong>D\u00edky tomu zvl\u00e1dneme cvi\u010dit d\u00e9le, ve vy\u0161\u0161\u00ed intenzit\u011b a m\u016f\u017eeme naplno vyu\u017e\u00edt sv\u016fj potenci\u00e1l. Funkce sacharid\u016f z p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla jako zdroje energie m\u00e1 je\u0161t\u011b v\u011bt\u0161\u00ed v\u00fdznam u v\u00fdkon\u016f, kter\u00e9 trvaj\u00ed <strong>d\u00e9le ne\u017e 45 minut.<\/strong> Stejn\u011b tak po del\u0161\u00edm la\u010dn\u011bn\u00ed, nap\u0159\u00edklad po 8hodinov\u00e9m sp\u00e1nku.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [1]<\/mark><\/sup><\/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. Pom\u016f\u017ee odd\u00e1lit \u00fanavu<\/h3>\n\n\n\n<p>Pokles energie b\u011bhem tr\u00e9ninku za\u017eil snad ka\u017ed\u00fd. Najednou u\u017e n\u00e1m nezb\u00fdv\u00e1 s\u00edla na dal\u0161\u00ed opakov\u00e1n\u00ed nebo m\u00e1me pocit, \u017ee u\u017e nezvl\u00e1dneme ub\u011bhnout ani 10 metr\u016f. To se nej\u010dast\u011bji st\u00e1v\u00e1, kdy\u017e n\u00e1m doch\u00e1zej\u00ed z\u00e1soby svalov\u00e9ho glykogenu a t\u011blo se z v\u011bt\u0161\u00ed \u010d\u00e1sti p\u0159epne <strong>na spalov\u00e1n\u00ed tuku. <\/strong>Tento energetick\u00fd syst\u00e9m je v\u0161ak slo\u017eit\u011bj\u0161\u00ed, co\u017e n\u00e1s m\u016f\u017ee zpomalit. Je to jako p\u0159esednout ze spor\u0165\u00e1ku do m\u011bstsk\u00e9ho auta s men\u0161\u00edm v\u00fdkonem.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to, kdy v\u00e1s nedostatek energie do\u017eene, m\u00e1 vliv cel\u00e1 \u0159ada faktor\u016f, jako je j\u00eddeln\u00ed\u010dek z p\u0159edchoz\u00edho dne, j\u00eddlo p\u0159ed cvi\u010den\u00edm, intenzita tr\u00e9ninku nebo to, co jste d\u011blali hodiny p\u0159edt\u00edm. Kdy\u017e si v\u0161ak pohl\u00edd\u00e1te, <strong>aby va\u0161e p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo m\u011blo dostatek sacharid\u016f, <\/strong>dopln\u00edte rychle dostupnou energii. Odd\u00e1l\u00edte tak pocit \u00fanavy a z\u00e1rove\u0148 si po\u0161et\u0159\u00edte energetick\u00e9 z\u00e1soby v podob\u011b svalov\u00e9ho glykogenu na pozd\u011bj\u0161\u00ed f\u00e1zi tr\u00e9ninku. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg\" alt=\"Pro\u010d j\u00edst p\u0159ed cvi\u010den\u00edm?\" class=\"wp-image-532192\" title=\"Pro\u010d j\u00edst p\u0159ed cvi\u010den\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Podpo\u0159\u00ed ochranu sval\u016f<\/h3>\n\n\n\n<p>S ochranou sval\u016f se spojuj\u00ed zejm\u00e9na b\u00edlkoviny z p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla. Tato \u017eivina se sice \u010dast\u011bji \u0159e\u0161\u00ed po cvi\u010den\u00ed jako podpora regenerace, ale m\u00e1 sv\u00e9 m\u00edsto a \u00fa\u010del i v dob\u011b p\u0159ed cvi\u010den\u00edm. D\u00edky b\u00edlkovin\u00e1m dopln\u00edte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>, kter\u00e9 jsou <strong>z\u00e1kladn\u00edmi stavebn\u00edmi kameny svalov\u00e9 hmoty. <\/strong>Podpo\u0159\u00edte tak<strong> anabolick\u00e9 prost\u0159ed\u00ed, <\/strong>ve kter\u00e9m p\u0159eva\u017euje tvorba svalov\u00e9 hmoty nad jej\u00edm rozkladem (katabolismem). N\u011bkter\u00e9 aminokyseliny, nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>, nav\u00edc mohou slou\u017eit jako zdroj energie pro sportovn\u00ed v\u00fdkon. D\u00edky tomu <strong>sn\u00ed\u017e\u00edte riziko, \u017ee organismus za\u010dne vyu\u017e\u00edvat svalovou hmotu jako zdroj energie.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[3\u20134]<\/sup><\/mark><\/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\">4. P\u0159isp\u00edv\u00e1 k regulaci t\u011blesn\u00e9 teploty<\/h3>\n\n\n\n<p>Na sportovn\u00ed v\u00fdkon m\u00e1 vliv nejen j\u00eddlo, ale tak\u00e9 p\u0159\u00edjem tekutin. <strong>Dostate\u010dn\u00e1 hydratace je d\u016fle\u017eit\u00e1 pro spr\u00e1vnou funkci sval\u016f i kloub\u016f,<\/strong> ale tak\u00e9 pro <strong>regulaci t\u011blesn\u00e9 teploty.<\/strong> Dehydratace m\u016f\u017ee naopak v\u00e9st k p\u0159eh\u0159\u00e1t\u00ed, pocitu \u00fanavy a slabosti. Neznamen\u00e1 to v\u0161ak, \u017ee bychom m\u011bli do sebe t\u011bsn\u011b p\u0159ed tr\u00e9ninkem nal\u00edt 2 litry vody. Tekutiny je pot\u0159eba dopl\u0148ovat pr\u016fb\u011b\u017en\u011b. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5, 8]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg\" alt=\"J\u00eddlo p\u0159ed tr\u00e9ninkem a regenerace\" class=\"wp-image-532208\" title=\"J\u00eddlo p\u0159ed tr\u00e9ninkem a regenerace\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Pom\u016f\u017ee s regenerac\u00ed<\/h3>\n\n\n\n<p>P\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo m\u016f\u017ee podpo\u0159it tak\u00e9 regeneraci po v\u00fdkonu. D\u00edky tomu, \u017ee t\u011blo <strong>nebude muset tolik sahat do vlastn\u00edch energetick\u00fdch rezerv, rychleji po cvi\u010den\u00ed dopln\u00ed, co je pot\u0159eba.<\/strong> Aminokyseliny z b\u00edlkovin pak m\u016f\u017ee rovnou vyu\u017e\u00edt na opravu tr\u00e9ninkem namo\u017een\u00fdch sval\u016f. Kl\u00ed\u010dovou roli zde hraje tak\u00e9 dostate\u010dn\u00e1 hydratace, d\u00edky kter\u00e9 se<strong> efektivn\u011bji odplavuj\u00ed odpadn\u00ed l\u00e1tky vyprodukovan\u00e9 energetick\u00fdch metabolismem<\/strong> b\u011bhem cvi\u010den\u00ed. Lep\u0161\u00ed regeneraci tak m\u016f\u017eete c\u00edtit i na sn\u00ed\u017een\u00ed bolesti sval\u016f po tr\u00e9ninku neboli DOMS (Delayed Onset Muscle Soreness). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]&nbsp;<\/sup><\/mark><\/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\">6. Podpo\u0159\u00ed va\u0161e c\u00edle<\/h3>\n\n\n\n<p>Dob\u0159e zvolen\u00e9 p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo m\u016f\u017ee podpo\u0159it v\u00e1\u0161 sportovn\u00ed v\u00fdkon. D\u00edky tomu, \u017ee zvl\u00e1dnete <strong>cvi\u010dit d\u00e9le a tvrd\u011bji, sp\u00e1l\u00edte v\u00edce kalori\u00ed, a podpo\u0159\u00edte tak hubnut\u00ed.<\/strong> Z\u00e1rove\u0148 va\u0161e svaly dostanou v\u011bt\u0161\u00ed impuls, co\u017e zase ocen\u00ed silov\u00ed sportovci, kte\u0159\u00ed cht\u011bj\u00ed budovat svalovou hmotu. Vytrvalci zase profituj\u00ed z <strong>odd\u00e1len\u00ed \u00fanavy,<\/strong> d\u00edky \u010demu\u017e zvl\u00e1dnou tr\u00e9novat d\u00e9le a ve vy\u0161\u0161\u00ed intenzit\u011b. T\u011b\u017eit z toho v\u0161ak budou tak\u00e9 dal\u0161\u00ed sportovci, kte\u0159\u00ed se v\u011bnuj\u00ed t\u00fdmov\u00fdm \u010di bojov\u00fdm discipl\u00edn\u00e1m. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"\" class=\"wp-image-532224\" title=\"P\u0159edtr\u00e9ninkov\u00e1 strava a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_vse_by_nemelo_obsahovat_predtreninkove_jidlo\"><\/span>Co v\u0161e by (ne)m\u011blo obsahovat p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak doplnit energii p\u0159ed tr\u00e9ninkem pro z\u00edsk\u00e1n\u00ed v\u0161ech zm\u00edn\u011bn\u00fdch benefit\u016f? Ide\u00e1ln\u011b tak, \u017ee si p\u0159iprav\u00edte komplexn\u00ed, ale z\u00e1rove\u0148 lehce straviteln\u00e9 j\u00eddlo. C\u00edlem toti\u017e je <strong>p\u0159ijmout optim\u00e1ln\u00ed mno\u017estv\u00ed energie a \u017eivin, <\/strong>ale z\u00e1rove\u0148nezat\u00ed\u017eit tr\u00e1vic\u00ed trakt na dlouho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo tak typicky obsahuje <strong>vy\u0161\u0161\u00ed pod\u00edl sacharid\u016f a men\u0161\u00ed porci b\u00edlkovin a tuk\u016f.<\/strong> Ka\u017ed\u00e1 z t\u011bchto \u017eivin m\u00e1 svou funkci a najdeme u nich vhodn\u00e9 i m\u00e9n\u011b vhodn\u00e9 zdroje. P\u0159i v\u00fdb\u011bru konkr\u00e9tn\u00edho j\u00eddla m\u00e1 v\u0161ak posledn\u00ed slovo individu\u00e1ln\u00ed tolerance a preference. Ka\u017ed\u00e9mu toti\u017e m\u016f\u017ee p\u0159ed tr\u00e9ninkem vyhovovat n\u011bco jin\u00e9ho. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/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\">Kter\u00e9 faktory ovliv\u0148uj\u00ed p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pot\u0159eba energie a \u017eivin na den pro sportovce<\/li>\n\n\n\n<li>j\u00eddlo p\u0159edchoz\u00ed den<\/li>\n\n\n\n<li>celkov\u00e9 rozvr\u017een\u00ed celodenn\u00edho j\u00eddeln\u00ed\u010dku<\/li>\n\n\n\n<li>d\u00e9lka a intenzita tr\u00e9ninku<\/li>\n\n\n\n<li>suplementace b\u011bhem a po tr\u00e9ninku<\/li>\n\n\n\n<li>\u010das cvi\u010den\u00ed<\/li>\n\n\n\n<li>individu\u00e1ln\u00ed preference&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s tak\u00e9, co v\u0161e by m\u011blo obsahovat j\u00eddlo po tr\u00e9ninku? To se dozv\u00edte z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery a vytrvalce.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"38608,86224,105718,105964,113674\" ><\/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<h3 class=\"wp-block-heading\">1. Sacharidy p\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00ed funkce: <\/strong>Zdroj energie pro v\u00fdkon.<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 mno\u017estv\u00ed: <\/strong>1\u20134 g\/kg t\u011blesn\u00e9 hmotnosti v dob\u011b 1\u20134 hodiny p\u0159ed tr\u00e9ninkem. Znamen\u00e1 to, \u017ee si m\u016f\u017eete d\u00e1t nap\u0159\u00edklad 4 g\/kg 4 hodiny p\u0159ed cvi\u010den\u00edm nebo 1 g\/kg 1 hodinu p\u0159ed za\u010d\u00e1tkem tr\u00e9ninku. Mno\u017estv\u00ed sacharid\u016f p\u0159izp\u016fsobte \u010dasu, ale tak\u00e9 d\u00e9lce trv\u00e1n\u00ed tr\u00e9ninku. Kdy\u017e t\u0159eba p\u016fjdete na 2 hodiny b\u011bhat, budete pot\u0159ebovat v\u011bt\u0161\u00ed porci, ne\u017e kdy\u017e se vyd\u00e1te na 1 hodinu do posilovny. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9\u201310]<\/sup><\/mark><\/li>\n<\/ul>\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\">Vhodn\u00e9 zdroje sacharid\u016f p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kdy\u017e budete cvi\u010dit<strong> a\u017e za hodinu nebo pozd\u011bji, klidn\u011b si dejte komplexn\u00ed sacharidy,<\/strong> ze kter\u00fdch se energie uvol\u0148uje postupn\u011b.&nbsp;<\/li>\n\n\n\n<li>Pokud v\u00e1m do tr\u00e9ninku zb\u00fdv\u00e1 m\u00e9n\u011b ne\u017e 1 hodina, rad\u011bji volte jednoduch\u00e9 sacharidy (cukry), kter\u00e9 tolik nezat\u011b\u017euj\u00ed tr\u00e1ven\u00ed.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete v\u0161ak na to, \u017ee <strong>cukry by nem\u011bly tvo\u0159it v\u00edce ne\u017e 10 % celkov\u00e9ho p\u0159\u00edjmu energie. <\/strong>V\u00fdjimkou jsou sportovci, kte\u0159\u00ed si d\u00edky vy\u0161\u0161\u00edmu energetick\u00e9mu v\u00fddeji mohou zpravidla dovolit j\u00edst jednoduch\u00fdch cukr\u016f o n\u011bco v\u00edc.&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><strong>Komplexn\u00ed sacharidy:<\/strong> <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovesn\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017ee<\/a>, <a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, pe\u010divo, bulgur, kuskus, <a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, r\u00fd\u017eov\u00e9 chleb\u00ed\u010dky, <a href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instantn\u00ed ka\u0161e<\/a>, <a href=\"https:\/\/gymbeam.cz\/psenicna-tortilla-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a>.<\/li>\n\n\n\n<li><strong>Jednoduch\u00e9 sacharidy: <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovoce<\/a>, ovocn\u00e9 p\u0159esn\u00edd\u00e1vky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/medy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">med<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energetick\u00fd gel<\/a>, hroznov\u00fd cukr.&nbsp;<\/li>\n<\/ul>\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\">Nevhodn\u00e9 zdroje sacharid\u016f p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<p>P\u0159ed tr\u00e9ninkem jsou naopak m\u00e9n\u011b vhodn\u00e9 potraviny, kter\u00e9 <strong>krom\u011b sacharid\u016f maj\u00ed tak\u00e9 vy\u0161\u0161\u00ed pod\u00edl tuk\u016f. <\/strong>Ty se tr\u00e1v\u00ed o n\u011bco d\u00e9le, a mohly by v\u00e1m tak na tr\u00e9ninku zp\u016fsobit za\u017e\u00edvac\u00ed pot\u00ed\u017ee.&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>sladkosti (su\u0161enky, \u010dokol\u00e1dy, oplatky), o\u0159echy v \u010dokol\u00e1d\u011b, sladk\u00e9 pe\u010divo (croissanty, dom\u00e1c\u00ed buchty, dorty), zmrzlina<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e u\u017e si chcete d\u00e1t jednou za \u010das n\u011bco sladk\u00e9ho p\u0159ed tr\u00e9ninkem, tak jsou vhodn\u011bj\u0161\u00ed variantou nap\u0159\u00edklad ovocn\u00e9 \u017eel\u00e9 bonb\u00f3ny, kter\u00e9 se rychle tr\u00e1v\u00ed.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt, jak sacharidy funguj\u00ed v na\u0161em t\u011ble? Pak by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sacharidy: D\u011blen\u00ed, zdroje, tr\u00e1ven\u00ed, funkce v t\u011ble a optim\u00e1ln\u00ed p\u0159\u00edjem.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Pro\u010d j\u00edst sacharidy p\u0159ed cvi\u010den\u00edm?\" class=\"wp-image-532240\" title=\"Pro\u010d j\u00edst sacharidy p\u0159ed cvi\u010den\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. B\u00edlkoviny p\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00ed funkce: <\/strong>Ochrana svalov\u00e9 hmoty, podpora regenerace.<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 mno\u017estv\u00ed: <\/strong>Jednotn\u00e9 doporu\u010den\u00ed zat\u00edm nem\u00e1me, ale v\u011bt\u0161in\u011b lidem vyhovuje porce 10\u201325 g b\u00edlkovin nejpozd\u011bji 1 hodinu p\u0159ed tr\u00e9ninkem.D\u016fle\u017eit\u011bj\u0161\u00ed je dodr\u017eet celodenn\u00ed p\u0159\u00edjem b\u00edlkovin, kter\u00fd se u sportovc\u016f pohybuje v pom\u011brn\u011b \u0161irok\u00e9m rozmez\u00ed 1,4\u20132 g\/kg t\u011blesn\u00e9 hmotnosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/li>\n<\/ul>\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\">Vhodn\u00e9 zdroje b\u00edlkovin p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<p>P\u0159ed cvi\u010den\u00edm je kl\u00ed\u010dov\u00e9 vyb\u00edrat <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potraviny s vysok\u00fdm obsahem b\u00edlkovin<\/a> a n\u00edzk\u00fdm pod\u00edlem tuk\u016f.&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>libov\u00e9 maso (<a href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ku\u0159ec\u00ed<\/a>, kr\u016ft\u00ed prsa), <a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> (<a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1k ve vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/a>, <a href=\"https:\/\/gymbeam.cz\/losos-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">losos<\/a>, treska), mo\u0159sk\u00e9 plody (krevety), ml\u00e9\u010dn\u00e9 v\u00fdrobky (b\u00edl\u00fd jogurt, n\u00edzkotu\u010dn\u00fd nebo polotu\u010dn\u00fd tvaroh, cottage tvrd\u00fd s\u00fdr s ni\u017e\u0161\u00edm obsahem tuku), libov\u00e1 \u0161unka, vejce nebo <a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaje\u010dn\u00e9 b\u00edlky<\/a>, <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka<\/a><\/li>\n<\/ul>\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\">Nevhodn\u00e9 zdroje b\u00edlkovin p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<p>P\u0159ibli\u017en\u011b 2 hodiny p\u0159ed tr\u00e9ninkem se rad\u011bji vyhn\u011bte b\u00edlkovin\u00e1m s vy\u0161\u0161\u00edm obsahem tuku.&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>tu\u010dn\u00e9 maso (vep\u0159ov\u00e1 krkovi\u010dka, hov\u011bz\u00ed p\u0159edn\u00ed, mlet\u00e9 maso), vnit\u0159nosti, tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky (smetanov\u00e9 a pl\u00eds\u0148ov\u00e9 s\u00fdry, smetanov\u00e9 jogurty), sma\u017een\u00e1 masa, uzeniny (p\u00e1rky, klob\u00e1sy), vegansk\u00e9 alternativy burger\u016f&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<p><strong>N\u011bkdo m\u016f\u017ee p\u0159ed tr\u00e9ninkem tak\u00e9 \u0161patn\u011b tolerovat lu\u0161t\u011bniny <\/strong>(\u010do\u010dka, hr\u00e1ch, <a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fazole<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cizrna<\/a>), kter\u00e9 jsou sice skv\u011bl\u00fdm zdrojem rostlinn\u00fdch b\u00edlkovin, ale z\u00e1rove\u0148 maj\u00ed v\u011bt\u0161\u00ed mno\u017estv\u00ed vl\u00e1kniny. Ta m\u016f\u017ee zejm\u00e9na lidem s citliv\u011bj\u0161\u00edm za\u017e\u00edv\u00e1n\u00edm zp\u016fsobovat pot\u00ed\u017ee.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s tak\u00e9, jak\u00fd p\u0159\u00edjem b\u00edlkovin je pro v\u00e1s vhodn\u00fd podle c\u00edle? V\u0161e se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik b\u00edlkovin j\u00edst pro r\u016fst sval\u016f, hubnut\u00ed, podporu vytrvalostn\u00edho tr\u00e9ninku nebo v t\u011bhotenstv\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg\" alt=\"Pro\u010d j\u00edst b\u00edlkoviny p\u0159ed cvi\u010den\u00edm?\" class=\"wp-image-532256\" title=\"Pro\u010d j\u00edst b\u00edlkoviny p\u0159ed cvi\u010den\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Tuky p\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00ed funkce: <\/strong>Zdroj energie pro dlouh\u00e9 vytrvalostn\u00ed v\u00fdkony v n\u00edzk\u00e9 intenzit\u011b (nap\u0159\u00edklad del\u0161\u00ed j\u00edzda na kole nebo b\u011bh). Krat\u0161\u00ed silov\u00e9 cvi\u010den\u00ed (do 45 minut) nebo t\u0159eba HIIT zpravidla zvl\u00e1dnete i bez tuk\u016f v p\u0159edtr\u00e9ninkov\u00e9m j\u00eddle. Krom\u011b toho dok\u00e1\u017ee organismus \u010derpat i z vlastn\u00edch z\u00e1sob t\u011blesn\u00e9ho tuku.&nbsp;<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 mno\u017estv\u00ed: <\/strong>Jednotn\u00e9 doporu\u010den\u00ed zat\u00edm nem\u00e1me, ale dob\u0159e tolerovan\u00e1 je typicky <strong>d\u00e1vka 5\u201315 g na porci nejpozd\u011bji 1 hodinu p\u0159ed tr\u00e9ninkem.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\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\">Vhodn\u00e9 zdroje tuku p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<p>P\u0159i p\u0159id\u00e1v\u00e1n\u00ed tuku do j\u00eddla po\u010d\u00edtejte s t\u00edm, \u017ee <strong>v\u011bt\u0161ina b\u00edlkovinn\u00fdch potravin p\u0159irozen\u011b obsahuje tak\u00e9 tuk <\/strong>(maso, ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce). V t\u011bchto p\u0159\u00edpadech n\u011bkdy nen\u00ed ani pot\u0159eba p\u0159id\u00e1vat dal\u0161\u00ed zdroj t\u00e9to makro\u017eiviny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zejm\u00e9na vytrvalostn\u00ed sportovci si v posledn\u00edch letech obl\u00edbili <a href=\"https:\/\/gymbeam.cz\/mct-olej-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MCT oleje<\/a>. Na rozd\u00edl od b\u011b\u017en\u00fdch olej\u016f se toti\u017e <strong>rychle tr\u00e1v\u00ed a t\u011blo je m\u016f\u017ee hned vyu\u017e\u00edt jako zdroj energie,<\/strong> kter\u00e1 jim vydr\u017e\u00ed i na dlouh\u00e9 tr\u00e9ninky. Nemus\u00ed v\u0161ak vyhovovat ka\u017ed\u00e9mu a jejich toleranci je vhodn\u00e9 vyzkou\u0161et nejprve na mal\u00e9m mno\u017estv\u00ed. V mal\u00e9 porci v\u0161ak m\u016f\u017eete do j\u00eddla p\u0159idat tak\u00e9 dal\u0161\u00ed zdroje tuk\u016f.&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><a href=\"https:\/\/gymbeam.cz\/extra-panensky-olivovy-olej-v-spreji-gymbeam.html\" class=\"ek-link\">oliv<\/a><a href=\"https:\/\/gymbeam.cz\/extra-panensky-olivovy-olej-v-spreji-gymbeam.html\" target=\"_blank\" aria-label=\"o (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.cz\/extra-panensky-olivovy-olej-v-spreji-gymbeam.html\" class=\"ek-link\">v\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0159epkov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/rbd-kokosovy-olej-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ln\u011bn\u00fd<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/bio-panensky-avokadovy-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">avok\u00e1dov\u00fd<\/a> olej, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00e1 m\u00e1sla<\/a><\/li>\n<\/ul>\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\">Nevhodn\u00e9 zdroje tuku p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<p>V p\u0159\u00edpad\u011b tuk\u016f p\u0159ed tr\u00e9ninkem<strong> d\u011bl\u00e1 \u010dast\u011bji probl\u00e9m sp\u00ed\u0161 velk\u00e9 mno\u017estv\u00ed<\/strong> ne\u017e konkr\u00e9tn\u00ed zdroj. Tuky samotn\u00e9 se tr\u00e1v\u00ed pomaleji, a nav\u00edc by mohly zpomalit vst\u0159eb\u00e1v\u00e1n\u00ed sacharid\u016f a dal\u0161\u00edch \u017eivin. <strong>Nestr\u00e1ven\u00e9 j\u00eddlo v \u017ealudku pak m\u016f\u017ee b\u011bhem v\u00fdkonu zp\u016fsobit po\u0159\u00e1dn\u00e9 tr\u00e1vic\u00ed pot\u00ed\u017ee, <\/strong>kter\u00e9 negativn\u011b ovlivn\u00ed tr\u00e9nink nebo ho sportovec ani nezvl\u00e1dne dokon\u010dit. Krom\u011b mno\u017estv\u00ed je pot\u0159eba hl\u00eddat tak\u00e9 zdroj tuk\u016f a hl\u00eddat si zejm\u00e9na p\u0159\u00edjem t\u011bch nasycen\u00fdch tuk\u016f a transmastn\u00fdch kyselin, kter\u00e9 se \u010dasto spojuj\u00ed s vy\u0161\u0161\u00edm rizikem srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed.<\/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>s\u00e1dlo, slanina, smetana, fast food, polotovary, ztu\u017een\u00e9 tuky (cukrovinky, \u010dokol\u00e1dov\u00e9 polevy, su\u0161enky s n\u00e1pln\u00ed), sma\u017een\u00e1 j\u00eddla<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o funkci tuk\u016f v j\u00eddeln\u00ed\u010dku a vhodn\u00fdch zdroj\u00edch chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zdrav\u00e9 a nezdrav\u00e9 tuky: Kter\u00e9 potraviny j\u00edst a kter\u00fdm se rad\u011bji vyhnout?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg\" alt=\"J\u00edst tuky p\u0159ed cvi\u010den\u00edm?\" class=\"wp-image-532272\" title=\"J\u00edst tuky p\u0159ed cvi\u010den\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Tekutiny p\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00ed funkce: <\/strong>Udr\u017eov\u00e1n\u00ed dostate\u010dn\u00e9 hydratace, kter\u00e1 je kl\u00ed\u010dov\u00e1 pro \u010dinnost sval\u016f, termoregulaci a celkov\u00fd fyzick\u00fd v\u00fdkon.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 mno\u017estv\u00ed: <\/strong>500 ml tekutin 2 hodiny p\u0159ed tr\u00e9ninkem a pot\u00e9 125\u2013250 ml vody 10\u201320 minut p\u0159ed cvi\u010den\u00edm. V p\u0159\u00edpad\u011b hork\u00e9ho po\u010das\u00ed nebo dlouh\u00fdch vytrvalostn\u00edch v\u00fdkon\u016f se doporu\u010duje p\u00edt v\u00edce. Celkov\u011b <strong>za den by m\u011bl ka\u017ed\u00fd vyp\u00edt 30\u201345 ml vody na kg t\u011blesn\u00e9 hmotnosti.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\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\">Vhodn\u00e9 n\u00e1poje p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<p>P\u0159ed klasick\u00fdm silov\u00fdm tr\u00e9ninkem zpravidla <strong>sta\u010d\u00ed \u010dist\u00e1 voda.<\/strong> Kdy\u017e se v\u0161ak chyst\u00e1te na dlouh\u00fd vytrvalostn\u00ed v\u00fdkon (dlouh\u00fd b\u011bh, j\u00edzda na kole), <strong>m\u016f\u017eete hydrataci podpo\u0159it tak\u00e9 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>iontov\u00fdm n\u00e1pojem s elektrolyty<\/strong><\/a><strong>.<\/strong> V\u011bt\u0161in\u011b sportovc\u016f vyhovuje isotonick\u00fd n\u00e1poj, kter\u00fd m\u00e1 optim\u00e1ln\u00ed pom\u011br <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolyt\u016f<\/a> a sacharid\u016f. U sladk\u00fdch n\u00e1poj\u016f (d\u017eus) je pot\u0159eba po\u010d\u00edtat s t\u00edm, \u017ee z\u00e1rove\u0148 p\u0159ijmete cukry, kter\u00e9 rovn\u011b\u017e zapo\u010d\u00edtejte do celkov\u00e9ho mno\u017estv\u00ed sacharid\u016f p\u0159ed tr\u00e9ninkem.<\/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>voda, \u010daj, \u0159ed\u011bn\u00fd d\u017eus, <a href=\"https:\/\/gymbeam.cz\/sportovni-napoj-fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">iontov\u00fd n\u00e1poj <\/a>(isotonick\u00fd), <a href=\"https:\/\/gymbeam.cz\/bio-kokosova-voda-v-prasku-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00e1 voda<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt v\u00edce o sportovn\u00edch n\u00e1poj\u00edch a jejich vyu\u017eit\u00ed p\u0159i sportu? P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/sportovni-napoje-kdy-pit-iontovy-napoj-a-pri-kterych-aktivitach-staci-voda\/\" target=\"_blank\" aria-label=\"Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?<\/a>&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\">Nevhodn\u00e9 n\u00e1poje p\u0159ed tr\u00e9ninkem<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alkohol, d\u017eus, limon\u00e1da, perliv\u00e1 voda (t\u011bsn\u011b p\u0159ed tr\u00e9ninkem \u2013 riziko nad\u00fdm\u00e1n\u00ed), ml\u00e9\u010dn\u00e9 koktejly<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, pro\u010d je dostate\u010dn\u00fd pitn\u00fd re\u017eim tak d\u016fle\u017eit\u00fd a co v\u0161e m\u016f\u017ee zp\u016fsobit dehydratace, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak nedostate\u010dn\u00fd pitn\u00fd re\u017eim ovliv\u0148uje zdrav\u00ed.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png\" alt=\"Pro\u010d p\u00edt p\u0159ed cvi\u010den\u00edm?\" class=\"wp-image-532288\" title=\"Pro\u010d p\u00edt p\u0159ed cvi\u010den\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-2048x1365.png 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=\"Strava_pred_treninkem_pri_hubnuti\"><\/span>Strava p\u0159ed tr\u00e9ninkem p\u0159i hubnut\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s tak\u00e9 zaj\u00edm\u00e1, <strong>co j\u00edst p\u0159ed tr\u00e9ninkem, kdy\u017e se zrovna sna\u017e\u00edte zhubnout?<\/strong> \u0158ada lid\u00ed st\u00e1le v\u011b\u0159\u00ed tomu, \u017ee ud\u011blaj\u00ed nejl\u00e9pe, kdy\u017e p\u0159i hubnut\u00ed budou cvi\u010dit <a href=\"https:\/\/gymbeam.cz\/blog\/cviceni-nalacno-mytus-nebo-efektivni-cesta-k-ubytku-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00e1no nala\u010dno<\/a>. Slibuj\u00ed si od toho zv\u00fd\u0161en\u00e9 spalov\u00e1n\u00ed t\u011blesn\u00e9ho tuku a rychlej\u0161\u00ed metabolismus b\u011bhem dne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie tento \u00fa\u010dinek bohu\u017eel nepotvrzuj\u00ed. Za ne\u00fasp\u011bchem t\u00e9to metody m\u016f\u017ee st\u00e1t to, \u017ee <strong>bez p\u0159edchoz\u00edho j\u00eddla lid\u00e9 nezvl\u00e1daj\u00ed podat takov\u00fd v\u00fdkon,<\/strong> jako kdyby se p\u0159ed cvi\u010den\u00edm najedli. Mohou se d\u0159\u00edve c\u00edtit slab\u0161\u00ed a unaven\u011bj\u0161\u00ed. Krom\u011b toho se m\u016f\u017ee st\u00e1t, \u017ee je po cvi\u010den\u00ed p\u0159epadne vl\u010d\u00ed hlad, a b\u011bhem dne nakonec sn\u00ed celkov\u011b v\u00edce j\u00eddla, ne\u017e kdyby se p\u0159ed tr\u00e9ninkem najedli. Nemus\u00ed se jim tak poda\u0159it splnit hlavn\u00ed podm\u00ednku hubnut\u00ed, a to b\u00fdt v <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00e9m deficitu<\/a> (v\u00fddej energie je vy\u0161\u0161\u00ed ne\u017e p\u0159\u00edjem). Po\u0159\u00e1d ale existuj\u00ed v\u00fdjimky a n\u011bkomu opravdu vyhovuje tr\u00e9novat nala\u010dno a m\u00e1 na tom lep\u0161\u00ed v\u00fdsledky, ne\u017e kdy\u017e se naj\u00ed. Op\u011bt se tak potvrzuje, \u017ee je zapot\u0159eb\u00ed, aby v\u00fd\u017eiva byla personalizovan\u00e1 ve v\u0161ech aspektech.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[14\u201315]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A co tedy j\u00edst p\u0159ed cvi\u010den\u00edm brzy r\u00e1no? <\/strong>Pokud m\u00e1te tr\u00e9nink hned jako prvn\u00ed v\u011bc po probuzen\u00ed, zkuste p\u0159ed n\u00edm sn\u00edst alespo\u0148 mal\u00e9 j\u00eddlo. M\u016f\u017ee to b\u00fdt <a href=\"https:\/\/gymbeam.cz\/lyofilizovane-banany-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1n<\/a>, toast \u010di r\u00fd\u017eov\u00fd chleb\u00ed\u010dek s pl\u00e1tkem \u0161unky nebo n\u00edzkotu\u010dn\u00fd jogurt. <strong>Dostanete tak do sebe alespo\u0148 trochu energie, tr\u00e9nink tak bude nejsp\u00ed\u0161 p\u0159\u00edjemn\u011bj\u0161\u00ed a pod\u00e1te i kvalitn\u011bj\u0161\u00ed v\u00fdkon.<\/strong> V p\u0159\u00edpad\u011b, \u017ee nejste schopni do sebe dostat ani kousek ban\u00e1nu, zam\u011b\u0159te se na posledn\u00ed j\u00eddlo z p\u0159edchoz\u00edho dne (ve\u010de\u0159e, druh\u00e1 ve\u010de\u0159e). To by m\u011blo obsahovat vy\u0161\u0161\u00ed pod\u00edl sacharid\u016f, kter\u00e9 pak m\u016f\u017eete vyu\u017e\u00edt jako zdroj energie pro rann\u00ed tr\u00e9nink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak zhubnout, ur\u010dit\u011b by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg\" alt=\"J\u00edst p\u0159ed cvi\u010den\u00edm p\u0159i hubnut\u00ed?\" class=\"wp-image-532304\" title=\"J\u00edst p\u0159ed cvi\u010den\u00edm p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-2048x1366.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=\"Strava_pred_treninkem_pro_rust_svalu\"><\/span>Strava p\u0159ed tr\u00e9ninkem pro r\u016fst sval\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutri\u010dn\u00ed timing \u0159e\u0161\u00ed tak\u00e9 bodybuilde\u0159i a silov\u00ed sportovci, kte\u0159\u00ed cht\u011bj\u00ed vhodn\u011b zvolen\u00fdm j\u00eddlem okolo tr\u00e9ninku podpo\u0159it r\u016fst sval\u016f. Cvi\u010den\u00ed nala\u010dno se zpravidla vyh\u00fdbaj\u00ed, proto\u017ee<strong> cht\u011bj\u00ed zabr\u00e1nit katabolismu, tedy spalov\u00e1n\u00ed sval\u016f. <\/strong>A tak se p\u0159ed cvi\u010den\u00edm sna\u017e\u00ed sn\u00edst alespo\u0148 men\u0161\u00ed j\u00eddlo s obsahem sacharid\u016f i b\u00edlkovin. V\u011bt\u0161\u00ed pozornost v\u0161ak v\u011bnuj\u00ed j\u00eddlu po cvi\u010den\u00ed, kter\u00e9 v r\u00e1mci anabolick\u00e9ho okna konzumuj\u00ed pro maxim\u00e1ln\u00ed podporu regenerace.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle sou\u010dasn\u00fdch studi\u00ed to v\u0161ak vypad\u00e1, \u017ee<strong> p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo m\u00e1 na r\u016fst sval\u016f podobn\u00fd vliv jako potr\u00e9ninkov\u00e9.<\/strong> Kl\u00ed\u010dov\u00e9 je sn\u00edst dostatek b\u00edlkovin v pr\u016fb\u011bhu n\u011bkolika hodin v okol\u00ed tr\u00e9ninku a splnit celkov\u00fd denn\u00ed p\u0159\u00edjem. Nen\u00ed tak nutn\u00e9 se p\u0159\u00edli\u0161 soust\u0159edit na to, \u017ee mus\u00edte hned po cvi\u010den\u00ed b\u011b\u017eet do \u0161atny a vyp\u00edt potr\u00e9ninkov\u00fd <a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a>, abyste n\u00e1hodou nep\u0159i\u0161li o vyd\u0159en\u00e9 gains. Klidn\u011b si protein nebo komplexn\u00ed j\u00eddlo dejte a\u017e v klidu doma. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt v\u00edc o tom, jak p\u0159ibrat svaly? V\u0161e o tr\u00e9ninku a strav\u011b se dozv\u00edte z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"Tipy_na_jidla_pred_treninkem\"><\/span>Tipy na j\u00eddla p\u0159ed tr\u00e9ninkem<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00edprava p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla nemus\u00ed b\u00fdt dlouh\u00e1 ani slo\u017eit\u00e1. Vybrat si m\u016f\u017eete ze sladk\u00fdch i slan\u00fdch variant, stejn\u011b tak pro v\u00e1s m\u00e1me inspiraci na p\u0159edtr\u00e9ninkov\u00e9 snacky. Porci j\u00eddla <strong>p\u0159izp\u016fsobte denn\u00ed dob\u011b, \u010dasu p\u0159ed tr\u00e9ninkem a denn\u00edmu energetick\u00e9mu p\u0159\u00edjmu.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"predtreninkova-kase\">1. P\u0159edtr\u00e9ninkov\u00e1 ka\u0161e<\/h3>\n\n\n\n<p>Z\u00e1klad ka\u0161\u00ed tvo\u0159\u00ed ovesn\u00e9 vlo\u010dky, quinoa, instantn\u00ed r\u00fd\u017ee nebo pohanka. Jsou <strong>jednoduch\u00e9 na p\u0159\u00edpravu, lehce straviteln\u00e9, <\/strong>a kdy\u017e do nich zam\u00edch\u00e1te protein, kousek obl\u00edben\u00e9ho ovoce a l\u017ei\u010dku ara\u0161\u00eddov\u00e9ho m\u00e1sla, z\u00edsk\u00e1te plnohodnotn\u00e9 j\u00eddlo. <strong>Nejrychleji se pak tr\u00e1v\u00ed zm\u00edn\u011bn\u00e1 r\u00fd\u017eov\u00e1 ka\u0161e<\/strong>, kter\u00e1 je dob\u0159e tolerov\u00e1na t\u0159eba i hodinu p\u0159ed cvi\u010den\u00edm.<\/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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychla-potreninkova-ovesna-kase-s-poradnou-davkou-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e1 ka\u0161e s proteinem, ara\u0161\u00eddov\u00fdm m\u00e1slem a ovocem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-predtreninkova-ryzova-kase-hotova-za-par-sekund\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017eov\u00e1 ka\u0161e, kter\u00e1 je hotov\u00e1 za p\u00e1r sekund<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-brownie-zapecena-ovesna-kase-s-arasidovym-maslem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brownie zape\u010den\u00e1 ka\u0161e<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zimni-krupicova-kase-s-jablky-a-skoricovym-maslem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krupicov\u00e1 ka\u0161e<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slana-ovesna-kase-se-zastrenym-vejcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slan\u00e1 ovesn\u00e1 ka\u0161e s vejcem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quinoova-kase-s-jablky-makem-a-skorici\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoov\u00e1 ka\u0161e s jablky&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg\" alt=\"Ka\u0161e p\u0159ed cvi\u010den\u00edm\" class=\"wp-image-532322\" title=\"Ka\u0161e p\u0159ed cvi\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"Vejce-pe\u010divo\">2. Vejce s pe\u010divem a zeleninou<strong><\/strong><\/h3>\n\n\n\n<p>Vejce pat\u0159\u00ed mezi obl\u00edben\u00e9 potraviny s vysok\u00fdm obsahem cenn\u00fdch \u017eivin. Ve \u017eloutku maj\u00ed ale vy\u0161\u0161\u00ed pod\u00edl tuku, proto je lep\u0161\u00ed <strong>cel\u00e1 vejce kombinovat s <\/strong><a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dist\u00fdmi b\u00edlky.<\/strong><\/a><strong> <\/strong>P\u0159ipravte si je va\u0159en\u00e1 nebo m\u00edchan\u00e1. Skv\u011bl\u00e1 je tak\u00e9 omeleta nebo m\u016f\u017eete vyzkou\u0161et <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-snidanove-vajickove-muffiny-s-cottage-cheese-sunkou-a-rajcaty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaje\u010dn\u00e9 muffiny<\/a>. Jako zdroj sacharid\u016f p\u0159idejte celozrnn\u00e9 pe\u010divo a j\u00eddlo oboha\u0165te o kousek \u010derstv\u00e9 zeleniny. J\u00eddlo s vejci rad\u011bji d\u00e1vejte nejpozd\u011bji 2 hodiny p\u0159ed tr\u00e9ninkem, proto\u017ee se vaje\u010dn\u00e9 b\u00edlkoviny tr\u00e1v\u00ed trochu d\u00e9le ne\u017e t\u0159eba syrov\u00e1tka.<\/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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zeleninove-leco-s-vejcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zeleninov\u00e9 le\u010do s vejcem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-snidanove-vajickove-muffiny-s-cottage-cheese-sunkou-a-rajcaty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sn\u00edda\u0148ov\u00e9 vaj\u00ed\u010dkov\u00e9 muffiny<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vajicka-na-snidani-trikrat-jinak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaj\u00ed\u010dka na sn\u00eddani 3kr\u00e1t jinak<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co v\u0161e vejce obsahuj\u00ed a jak\u00e9 jsou jejich benefity, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-duvodu-proc-jist-vejce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 d\u016fvod\u016f, pro\u010d j\u00edst vejce.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg\" alt=\"Vejce p\u0159ed cvi\u010den\u00edm\" class=\"wp-image-532338\" title=\"Vejce p\u0159ed cvi\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"jogurt-granola\">3. Jogurt s m\u00fcsli nebo granolou a ovocem&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Nen\u00ed nic jednodu\u0161\u0161\u00edho ne\u017e vz\u00edt z ledni\u010dky b\u00edl\u00fd nebo \u0159eck\u00fd jogurt 0 %, zasypat ho obl\u00edbenou <a href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolou<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a> a p\u0159ihodit nakr\u00e1jen\u00fd ban\u00e1n. B\u011bhem chvilky m\u00e1te p\u0159ipravenou chutnou sva\u010dinu, kter\u00e1 v\u00e1m dod\u00e1 energii p\u0159ed cvi\u010den\u00edm. Do jogurtu se tak\u00e9 skv\u011ble hod\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> dopln\u011bn\u00e9 o p\u00e1r o\u0159\u00ed\u0161k\u016f a lyofilizovan\u00e9 ovoce.<\/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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-mrazeny-jogurt-s-ovocem-cokoladovou-granolou-a-orechy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mra\u017een\u00fd jogurt s ovocem, \u010dokol\u00e1dovou granolou a o\u0159echy<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-orechova-granola\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed o\u0159echov\u00e1 granola<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-krupava-granola-s-orechy-a-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u0159upav\u00e1 granola s o\u0159echy a quinoou<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg\" alt=\"Jogurt p\u0159ed cvi\u010den\u00edm\" class=\"wp-image-532354\" title=\"Jogurt p\u0159ed cvi\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"smoothie\">4. Ovocn\u00e9 smoothie s proteinem, jogurtem nebo tvarohem<strong><\/strong><\/h3>\n\n\n\n<p>Smoothie je ide\u00e1ln\u00ed volbou, kdy\u017e nem\u00e1te \u010das na p\u0159\u00edpravu v\u011bt\u0161\u00edho j\u00eddla, ale pot\u0159ebujete <strong>lehce straviteln\u00fd zdroj \u017eivin<\/strong>. P\u0159i jeho p\u0159\u00edprav\u011b ale dejte pozor, abyste na nic nezapomn\u011bli nebo to nep\u0159ep\u00edskli s mno\u017estv\u00edm ovoce \u010di tuku.<\/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\">Jak si p\u0159ipravit vyv\u00e1\u017een\u00e9 smoothie?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Vyberte tekutinu \u2013 \u010dist\u00e1 voda, ml\u00e9ko, rostlinn\u00fd n\u00e1poj (mandlov\u00fd, s\u00f3jov\u00fd, r\u00fd\u017eov\u00fd) nebo <a href=\"https:\/\/gymbeam.cz\/bio-kokosova-voda-v-prasku-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00e1 voda<\/a>.&nbsp;<\/li>\n\n\n\n<li>Dopl\u0148te jednu porci ovoce \u2013 ban\u00e1n, kiwi, hru\u0161ka, <a href=\"https:\/\/gymbeam.cz\/lyofilizovane-broskve-gymbeam.html\" target=\"_blank\" aria-label=\"broskev (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">broskev<\/a>, <a href=\"https:\/\/gymbeam.cz\/lyofilizovane-boruvky-gymbeam.html\" target=\"_blank\" aria-label=\"bor\u016fvky, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bor\u016fvky,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/maliny-cs\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maliny<\/a>.<\/li>\n\n\n\n<li>P\u0159idejte b\u00edlkoviny \u2013 <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" class=\"ek-link\">pr<\/a><a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"o (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tein<\/a>, n\u00edzkotu\u010dn\u00fd jogurt nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tvaroh<\/a>.&nbsp;<\/li>\n\n\n\n<li>Zvolte zdroj tuk\u016f \u2013 ara\u0161\u00eddov\u00e9, mandlov\u00e9, <a href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> nebo jin\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00e9 m\u00e1slo<\/a>.<\/li>\n\n\n\n<li>Dochu\u0165te dle pot\u0159eby \u2013 sko\u0159ice, <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\">kakao<\/a>, n\u00edzkokalorick\u00fd <a href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirup<\/a> \u010di jin\u00e9 sladidlo.&nbsp;&nbsp;<\/li>\n<\/ol>\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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-osvezujici-proteinove-smoothie-z-lesniho-ovoce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osv\u011b\u017euj\u00edc\u00ed proteinov\u00e9 smoothie z lesn\u00edho ovoce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremove-bananovo-arasidove-smoothie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1novo-ara\u0161\u00eddov\u00e9 smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-smoothie-ktere-chutna-jako-mrkvovy-dort\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie, kter\u00e9 chutn\u00e1 jako mrkvov\u00fd dort<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/3-fitness-smoothies-recepty-cokoladove-jablecno-repove-a-spenatovo-ovocne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">3 smoothies recepty<\/a><\/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\u0161e o tom, jak si p\u0159ipravit nutri\u010dn\u011b vyv\u00e1\u017een\u00e9 smoothie, najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak p\u0159ipravit zdrav\u00e9 a v\u00fd\u017eivn\u00e9 smoothie krok za krokem.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg\" alt=\"P\u0159edtr\u00e9ninkov\u00e9 smoothie\" class=\"wp-image-532370\" title=\"P\u0159edtr\u00e9ninkov\u00e9 smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"proteinove-palacinky\">5. Proteinov\u00e9 wafle nebo pala\u010dinky s ovocem<\/h3>\n\n\n\n<p>Pokud pat\u0159\u00edte mezi milovn\u00edky sladk\u00fdch j\u00eddel, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinky <\/a>nebo wafle obohacen\u00e9 o protein \u010di jinou b\u00edlkovinu, ur\u010dit\u011b pot\u011b\u0161\u00ed va\u0161e chu\u0165ov\u00e9 bu\u0148ky. Pro nejrychlej\u0161\u00ed a nejjednodu\u0161\u0161\u00ed p\u0159\u00edpravu s\u00e1hn\u011bte po <a href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sm\u011bsi na proteinov\u00e9 wafle a pala\u010dinky<\/a>. Pod\u00e1vejte je pak s jogurtem, l\u017ei\u010dkou o\u0159echov\u00e9ho m\u00e1sla a \u010derstv\u00fdm ovocem nebo <a href=\"https:\/\/gymbeam.cz\/jammy-spread-gymbeam.html\" class=\"ek-link\">d\u017eemem.<\/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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lahodne-a-nadychane-livance-na-3-zpusoby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nad\u00fdchan\u00e9 l\u00edvance na 3 zp\u016fsoby<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-bananove-livance-z-ovesnych-vlocek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00e9 l\u00edvance z ovesn\u00fdch vlo\u010dek<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kefirove-livance-plne-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kef\u00edrov\u00e9 l\u00edvance pln\u00e9 b\u00edlkovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spaldove-palacinky-s-ovocem-a-arasidovym-maslem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161paldov\u00e9 pala\u010dinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zapecene-palacinky-s-tvarohovym-kremem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zape\u010den\u00e9 pala\u010dinky s tvarohem<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pe\u010divo\">6. Pe\u010divo s kvalitn\u00ed \u0161unkou, s\u00fdrem nebo pomaz\u00e1nkou<strong><\/strong><\/h3>\n\n\n\n<p>Namazan\u00fd chleba nebo bagel se s\u00fdrem \u010di pomaz\u00e1nkou ocen\u00edte<strong> v dob\u011b, kdy nem\u00e1te \u010das na p\u0159\u00edpravu tepl\u00e9ho j\u00eddla. <\/strong>Na pe\u010divo se hod\u00ed kvalitn\u00ed \u0161unka, n\u00edzkotu\u010dn\u00fd s\u00fdr nebo nakr\u00e1jen\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>. Skv\u011bl\u00e9 jsou ale tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-pomazanky-na-3-zpusoby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed pomaz\u00e1nky<\/a>, kter\u00e9 m\u016f\u017eete p\u0159ipravit z <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1ka<\/a>, <a href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinek<\/a> nebo vajec. Dejte si jen pozor na mno\u017estv\u00ed tuku, kter\u00e9 do pomaz\u00e1nek p\u0159id\u00e1v\u00e1te, a stejn\u011b tak na aromatick\u00e9 p\u0159\u00edsady, jako je cibule, \u010desnek nebo ryby, kter\u00e9 mohou citliv\u011bj\u0161\u00edm jedinc\u016fm b\u011bhem tr\u00e9ninku zp\u016fsobovat nad\u00fdm\u00e1n\u00ed a jin\u00e9 za\u017e\u00edvac\u00ed pot\u00ed\u017ee. V\u017edy se \u0159i\u010fte va\u0161\u00ed osobn\u00ed toleranc\u00ed.&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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-3-pomazanky-plne-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">3 pomaz\u00e1nky pln\u00e9 b\u00edlkovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganska-pomazanka-z-tofu-a-susenych-rajcat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegansk\u00e1 pomaz\u00e1nka z tofu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pomazanka-z-cervene-repy-a-tvarohu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pomaz\u00e1nka z \u010derven\u00e9 \u0159epy a tvarohu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1kov\u00e1 pomaz\u00e1nka s vejci<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg\" alt=\"Pe\u010divo p\u0159ed tr\u00e9ninkem\" class=\"wp-image-532388\" title=\"Pe\u010divo p\u0159ed tr\u00e9ninkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"komplexni-jidlo\">7. Libov\u00e9 maso nebo ryby s p\u0159\u00edlohou a zeleninou<strong><\/strong><\/h3>\n\n\n\n<p>P\u0159ed tr\u00e9ninkem nemus\u00edte to\u010dit jen sladk\u00e1 nebo studen\u00e1 j\u00eddla. Vhodn\u00e9 jsou i lehce straviteln\u00e9 <strong>tepl\u00e9 pokrmy, kter\u00e9 zvl\u00e1dnete do 30 minut. <\/strong>V p\u0159\u00edpad\u011b, \u017ee p\u0159ed cvi\u010den\u00edm nebudete st\u00edhat va\u0159it, p\u0159ipravte si j\u00eddlo dop\u0159edu do <a href=\"https:\/\/gymbeam.cz\/sklenena-doza-na-jidlo-1050-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krabi\u010dky<\/a> a pak jej jednodu\u0161e oh\u0159ejte. Vyzkou\u0161et v\u0161ak m\u016f\u017eete tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/hotova-jidla\/gymbeam_420-g-2704?filter=out\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ready To Eat FIT pokrmy<\/a> vhodn\u00e9 pro sportovce, kter\u00e9 sta\u010d\u00ed oh\u0159\u00e1t a m\u016f\u017eete j\u00edst.&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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-stavnata-kureci-prsa-v-pomerancove-omacce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161\u0165avnat\u00e1 ku\u0159ec\u00ed prsa v pomeran\u010dov\u00e9 om\u00e1\u010dce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-asijske-krevety-ve-sladko-slane-omacce-s-ryzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">asijsk\u00e9 krevety s r\u00fd\u017e\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremove-tagliatelle-testoviny-s-lososem-a-ricottou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e9mov\u00e9 tagliatelle t\u011bs<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremove-tagliatelle-testoviny-s-lososem-a-ricottou\/\" target=\"_blank\" aria-label=\"t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremove-tagliatelle-testoviny-s-lososem-a-ricottou\/\" class=\"ek-link\">oviny s lososem a ricottou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kure-teriyaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ku\u0159e teriyaki<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"komplexni-rostlinne-jidlo\">8. Rostlinn\u00e9 alternativy masa s p\u0159\u00edlohou a zeleninou<strong><\/strong><\/h3>\n\n\n\n<p>Tato j\u00eddla ocen\u00edte, <strong>a\u0165 u\u017e pat\u0159\u00edte mezi p\u0159\u00edznivce rostlinn\u00e9 stravy, nebo si jen r\u00e1di zpest\u0159\u00edte j\u00eddeln\u00ed\u010dek. <\/strong>M\u016f\u017eete vyzkou\u0161et t\u0159eba <a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>. V\u00fdhodou je, \u017ee t\u0159eba tofu ani tempeh nemus\u00edte va\u0159it. L\u00e9pe ale v\u011bt\u0161inou chutnaj\u00ed restovan\u00e9 na p\u00e1nvi s ko\u0159en\u00edm a zeleninou. Hod\u00ed se k nim pak <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017ee<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny <\/a>nebo noky.&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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-dynove-kari-s-restovanym-tofu-a-jasminovou-ryzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u00fd\u0148ov\u00e9 kari s restovan\u00fdm tofu a jasm\u00ednovou r\u00fd\u017e\u00ed<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pad-thai-nudle-s-tempehem-a-cerstvou-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pad thai nudle s tempehem a \u010derstvou zeleninou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spagety-s-tempehem-a-rajcatovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161pagety s tempehem a raj\u010datovou om\u00e1\u010dkou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-seitanove-nudlicky-s-brokolici-v-asijske-omacce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitanov\u00e9 nudli\u010dky s brokolic\u00ed<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete do j\u00eddeln\u00ed\u010dku \u010dast\u011bji za\u0159azovat vegansk\u00e9 n\u00e1hra\u017eky masa, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/rostlinne-alternativy-masa-ktere-jsou-nejlepsi-kolik-bilkovin-obsahuji-a-dokazi-maso-plne-nahradit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rostlinn\u00e9 alternativy masa: Kter\u00e9 jsou nejlep\u0161\u00ed, kolik b\u00edlkovin obsahuj\u00ed a dok\u00e1\u017e\u00ed maso pln\u011b nahradit?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg\" alt=\"Ob\u011bd p\u0159ed tr\u00e9ninkem\" class=\"wp-image-532404\" title=\"Ob\u011bd p\u0159ed tr\u00e9ninkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tortilla\">9. Pln\u011bn\u00e1 tortilla<strong><\/strong><\/h3>\n\n\n\n<p><strong>P\u0159ed tr\u00e9ninkem si tak\u00e9 m\u016f\u017eete b\u011bhem p\u00e1r minut nachystat chutn\u00fd wrap.<\/strong> Sta\u010d\u00ed vz\u00edt <a href=\"https:\/\/gymbeam.cz\/psenicna-tortilla-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortillu<\/a>, zabalit do n\u00ed restovan\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1ka<\/a>, tofu, nakr\u00e1jenou zeleninu, p\u0159idat jogurtov\u00fd nebo avok\u00e1dov\u00fd dip a m\u00e1te hotovo. Kdy\u017e do wrapu p\u0159id\u00e1te s\u00fdr a nech\u00e1te jej na chv\u00edli zap\u00e9ct v panini grilu, troub\u011b nebo mikrovlnce, z\u00edsk\u00e1te je\u0161t\u011b v\u011bt\u0161\u00ed pochoutku. Zase ale dejte pozor na obsah tuk\u016f, nap\u0159\u00edklad velk\u00e1 porce majon\u00e9zov\u00e9ho dresinku nejsp\u00ed\u0161 nebude dobr\u00fdm n\u00e1padem.&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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-skladany-tortilla-wrap\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">skl\u00e1dan\u00fd tortilla wrap<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-a-zeleninou\/\" class=\"ek-link\">tu\u0148\u00e1kov\u00fd wrap s avok\u00e1dov\u00fdm dipem a zeleni<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-a-zeleninou\/\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-a-zeleninou\/\" class=\"ek-link\">ou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quesadilla-s-tunakem-a-rajcatovou-salsou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quesadilla s tu\u0148\u00e1kem a raj\u010datovou salsou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tortilla-wrap-s-tofu-a-medovo-horcicnou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla wrap s tofu<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg\" alt=\"Tortilla p\u0159ed tr\u00e9ninkem\" class=\"wp-image-532420\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"fitness-kolac\">10. Fitness kol\u00e1\u010d nebo mug cake<strong><\/strong><\/h3>\n\n\n\n<p>Ne\u017e se vyd\u00e1te b\u011bhat nebo do posilovny, <strong>m\u016f\u017eete si pochutnat i na zdrav\u00e9m dezertu.&nbsp; <\/strong>Pokud jej p\u0159iprav\u00edte z celozrnn\u00e9 mouky, pou\u017eijete men\u0161\u00ed mno\u017estv\u00ed tuku i cukru a obohat\u00edte jej tak\u00e9 o b\u00edlkoviny ve form\u011b proteinu nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tvarohu<\/a>, z\u00edsk\u00e1te zdrav\u00e9 a v\u00fd\u017eivn\u00e9 j\u00eddlo.<\/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\">Inspirovat se m\u016f\u017eete na\u0161imi recepty:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacny-mrkvovy-kolac-plny-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1\u010dn\u00fd mrkvov\u00fd kol\u00e1\u010d pln\u00fd b\u00edlkovin<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zdravejsi-krtkuv-dort-ve-sklenicce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u011bj\u0161\u00ed krtk\u016fv dort ve skleni\u010dce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vanilkovy-nepeceny-cottage-cheesecake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vanilkov\u00fd cottage cheesecake<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesny-kolac-s-boruvkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00fd kol\u00e1\u010d s bor\u016fvkami<\/a> <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vanilkovy-nepeceny-cottage-cheesecake\/\">&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg\" alt=\"Zdrav\u00fd dezert p\u0159ed cvi\u010den\u00edm\" class=\"wp-image-532436\" title=\"Zdrav\u00fd dezert p\u0159ed cvi\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"proteinove-snacky\">11. Bonusov\u00fd bod: P\u0159edtr\u00e9ninkov\u00e9 snacky<strong><\/strong><\/h3>\n\n\n\n<p>Skv\u011bl\u00fdm pomocn\u00edkem na <strong>rychl\u00e9 dopln\u011bn\u00ed energie p\u0159ed tr\u00e9ninkem<\/strong> jsou n\u00e1hrady stravy nebo r\u016fzn\u00e9 <a href=\"https:\/\/gymbeam.cz\/proteinove-snacky\" class=\"ek-link\">snacky<\/a> s obsahem sacharid\u016f i b\u00edlkovin. M\u016f\u017eete je nosit ve sportovn\u00ed ta\u0161ce a m\u00edt kdykoliv k dispozici. U t\u011bchto dobrot si ale v\u017edy pohl\u00eddejte slo\u017een\u00ed. N\u011bkdy maj\u00ed toti\u017e nadbytek tuku nebo jim m\u016f\u017ee chyb\u011bt n\u011bkter\u00e1 z \u017eivin, kterou ale hrav\u011b vy\u0159e\u0161\u00edte p\u0159id\u00e1n\u00edm proteinu nebo ovoce. P\u0159edtr\u00e9ninkov\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/recepty\/svaciny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sva\u010diny<\/a> si v\u0161ak m\u016f\u017eete p\u0159ipravit doma, \u010d\u00edm\u017e si pohl\u00edd\u00e1te slo\u017een\u00ed.&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\">Tipy na snacky p\u0159ed cvi\u010den\u00edm:<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 cookieska<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00fd Flapjack<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinove-granola-tycinky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed proteinov\u00e9 granola ty\u010dinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/smart-vege-meal-shake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smart vege meal shake<\/a><\/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=\"Jaka_jidla_jsou_pred_treninkem_nevhodna\"><\/span>Jak\u00e1 j\u00eddla jsou p\u0159ed tr\u00e9ninkem nevhodn\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e jsme si \u0159ekli v\u00fd\u0161e, p\u0159ibli\u017en\u011b 2 hodiny p\u0159ed tr\u00e9ninkem byste se rad\u011bji m\u011bli vyhnout <strong>potravin\u00e1m s vysok\u00fdm obsahem tuk\u016f a vl\u00e1kniny.<\/strong> Zejm\u00e9na v p\u0159\u00edpad\u011b tr\u00e9ninku ve vysok\u00e9 intenzit\u011b by v\u00e1m mohly zp\u016fsobit tr\u00e1vic\u00ed pot\u00ed\u017ee a negativn\u011b ovlivnit cel\u00fd tr\u00e9nink.&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><strong>J\u00eddla s vysok\u00fdm obsahem tuku: <\/strong>Sma\u017een\u00e1 j\u00eddla, tu\u010dn\u00e9 maso, pizza, z\u00e1kusky, dorty, smetanov\u00e9 om\u00e1\u010dky, j\u00eddla s majon\u00e9zov\u00fdm dresinkem.&nbsp;<\/li>\n\n\n\n<li><strong>J\u00eddla s vysok\u00fdm obsahem vl\u00e1kniny:<\/strong> \u010co\u010dkov\u00fd sal\u00e1t, cizrna na kari s kokosov\u00fdm ml\u00e9kem, velk\u00fd zeleninov\u00fd sal\u00e1t, fazolov\u00e1 pol\u00e9vka, sem\u00ednkov\u00fd chl\u00e9b.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg\" alt=\"Co nej\u00edst p\u0159ed cvi\u010den\u00edm?\" class=\"wp-image-532452\" title=\"Co nej\u00edst p\u0159ed cvi\u010den\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-2048x1365.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=\"Jak_si_spravne_nacasovat_jidlo_pred_treninkem\"><\/span>Jak si spr\u00e1vn\u011b na\u010dasovat j\u00eddlo p\u0159ed tr\u00e9ninkem?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkdy je n\u00e1ro\u010dn\u00e9 vychytat \u010das p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla tak, abyste stihli vytr\u00e1vit, ale z\u00e1rove\u0148 v\u00e1m p\u0159ed cvi\u010den\u00edm nevyhl\u00e1dlo. U\u017e v\u00edme, \u017ee v\u00e1m nejsp\u00ed\u0161 prosp\u011bje, kdy\u017e se naj\u00edte p\u0159ed rann\u00edm tr\u00e9ninkem. Stejn\u011b tak se nezapom\u00ednejte nasva\u010dit i p\u0159ed ve\u010dern\u00edm cvi\u010den\u00edm. Poj\u010fme se pod\u00edvat, jak by takov\u00fd nutri\u010dn\u00ed timing mohl vypadat.&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><strong>3 a v\u00edce hodin p\u0159ed tr\u00e9ninkem:<\/strong> V takov\u00e9m p\u0159\u00edpad\u011b si m\u016f\u017eete klidn\u011b d\u00e1t norm\u00e1ln\u00ed ob\u011bd nebo jin\u00e9 v\u011bt\u0161\u00ed j\u00eddlo.<\/li>\n\n\n\n<li><strong>1\u20132 hodiny p\u0159ed tr\u00e9ninkem:<\/strong> Komplexn\u00ed lehce straviteln\u00e9 j\u00eddlo s p\u0159evahou sacharid\u016f a men\u0161\u00edm mno\u017estv\u00edm b\u00edlkovin a tuku. M\u016f\u017ee to b\u00fdt v\u011bt\u0161\u00ed sva\u010dina nebo men\u0161\u00ed porce hlavn\u00edho j\u00eddla.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>M\u00e9n\u011b ne\u017e 1 hodina p\u0159ed tr\u00e9ninkem:<\/strong> Lehce straviteln\u00e9 sacharidov\u00e9 j\u00eddlo, jako je ban\u00e1n, ovocn\u00e1 p\u0159esn\u00edd\u00e1vka, r\u00fd\u017eov\u00e1 ka\u0161e s medem nebo toast s <a href=\"https:\/\/gymbeam.cz\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u017eemem<\/a>.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg\" alt=\"Nutri\u010dn\u00ed timing p\u0159ed tr\u00e9ninkem\" class=\"wp-image-532468\" title=\"Nutri\u010dn\u00ed timing p\u0159ed tr\u00e9ninkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-2048x1365.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=\"Ktere_suplementy_jsou_vhodne_pred_treninkem\"><\/span>Kter\u00e9 suplementy jsou vhodn\u00e9 p\u0159ed tr\u00e9ninkem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportovn\u00ed v\u00fdkon m\u016f\u017eete podpo\u0159it tak\u00e9 spr\u00e1vn\u00fdm v\u00fdb\u011brem p\u0159edtr\u00e9ninkov\u00fdch suplement\u016f.&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><a href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein:<\/strong><\/a> Nejobl\u00edben\u011bj\u0161\u00ed nakop\u00e1va\u010d, kter\u00fd v\u00e1s nabud\u00ed a dod\u00e1 chu\u0165 j\u00edt na sob\u011b makat.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/no-doplnky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>NO dopl\u0148ky:<\/strong><\/a> <a href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\">Citrulin<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/arginine-a-k-g-gym-beam.html\">arginin<\/a> pomohou s prokrven\u00edm a napumpov\u00e1n\u00edm sval\u016f.&nbsp;<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/beta-alanin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta-alanin:<\/a> <\/strong>Tvo\u0159\u00ed se z n\u011bj <strong><a href=\"https:\/\/gymbeam.cz\/l-karnosin-gymbeam.html\">karnosin<\/a><\/strong>, kter\u00fd pom\u00e1h\u00e1 sni\u017eovat p\u0159ekyselen\u00ed sval\u016f.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Komplexn\u00ed p\u0159edtr\u00e9ninkovky:<\/strong><\/a> Obsahuj\u00ed sm\u011bs l\u00e1tek, kter\u00e9 mohou podpo\u0159it sportovn\u00ed v\u00fdkon.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA:<\/a><\/strong> Komplex aminokyselin, kter\u00e9 slou\u017e\u00ed jako stavebn\u00ed hmota pro r\u016fst sval\u016f a organismus je dok\u00e1\u017ee vyu\u017e\u00edt i jako zdroje energie.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Maltodextrin<\/a><\/strong> a dal\u0161\u00ed <strong><a href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rychl\u00e9 sacharidy:<\/a> <\/strong>Dodaj\u00ed rychlou energii p\u0159ed tr\u00e9ninkem.&nbsp;<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/gainery-a-sacharidy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gainery a sacharidy:<\/a> <\/strong>Komplexn\u00ed zdroj rychl\u00fdch i pomal\u00fdch sacharid\u016f, b\u00edlkovin a dal\u0161\u00edch funk\u010dn\u00edch l\u00e1tek.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o pre-workout dopl\u0148c\u00edch, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-a-pouzivat-ten-nejucinnejsi-nakopavac\/\" 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 nakop\u00e1va\u010d.<\/strong>&nbsp;<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg\" alt=\"Pre-workout suplementy\" class=\"wp-image-532484\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-2048x1366.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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vn\u011b zvolen\u00e9 p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo v\u00e1m dod\u00e1 energii na v\u00fdkon, pom\u016f\u017ee odd\u00e1lit \u00fanavu a podpo\u0159\u00ed tak\u00e9 r\u016fst sval\u016f. <strong>V\u017edy si v\u0161ak dejte z\u00e1le\u017eet na tom, jak\u00e9 suroviny obsahuje. <\/strong>Nem\u011bly by v n\u011bm v prvn\u00ed \u0159ad\u011b chyb\u011bt sacharidy, kter\u00e9 jsou hlavn\u00edm zdrojem energie pro sportovn\u00ed v\u00fdkon. Pak p\u0159idejte tak\u00e9 <strong>porci kvalitn\u00edch b\u00edlkovin a men\u0161\u00ed porci tuku.<\/strong> Velikost j\u00eddla si pl\u00e1nujte podle toho, za jak dlouho v\u00e1s tr\u00e9nink \u010dek\u00e1. Sportovn\u00ed v\u00fdkon v\u0161ak m\u016f\u017eete podpo\u0159it tak\u00e9 pre-workout suplementy, jako je kofein, citrulin nebo BCAA.&nbsp;<\/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\u00e1m \u010dl\u00e1nek l\u00edbil a p\u0159inesl nov\u00e9 praktick\u00e9 informace, sd\u00edlejte ho i se sv\u00fdmi zn\u00e1m\u00fdmi. Jist\u011b tak\u00e9 ocen\u00ed tipy, jak se naj\u00edst p\u0159ed cvi\u010den\u00edm.&nbsp;&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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u0159em\u00fd\u0161l\u00edte nad t\u00edm, jak se naj\u00edst p\u0159ed tr\u00e9ninkem? V \u010dl\u00e1nku se krom\u011b nejv\u011bt\u0161\u00edch v\u00fdhod p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla dozv\u00edte, co v\u0161e by m\u011blo a nem\u011blo obsahovat. Najdete v n\u011bm tak\u00e9 celou \u0159adu tip\u016f na vyv\u00e1\u017een\u00e9 pokrmy pro silov\u00e9 sportovce i vytrvalce.<\/p>\n","protected":false},"author":129,"featured_media":532157,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6669,7149,7353,7479],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-532139","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-priprava-jidla","10":"tag-strava-cs","11":"tag-trenink","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>P\u0159edtr\u00e9ninkov\u00e1 sportovn\u00ed v\u00fd\u017eiva: Co (ne)j\u00edst p\u0159ed tr\u00e9ninkem? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co j\u00edst p\u0159ed cvi\u010den\u00edm a v\u00fdhody p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla. Jak\u00e9 zdroje sacharid\u016f, b\u00edlkovin i tuk\u016f by m\u011blo obsahovat j\u00eddlo p\u0159ed cvi\u010den\u00edm? J\u00eddla pro sportovce.\" \/>\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\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"P\u0159edtr\u00e9ninkov\u00e1 sportovn\u00ed v\u00fd\u017eiva: Co (ne)j\u00edst p\u0159ed tr\u00e9ninkem? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co j\u00edst p\u0159ed cvi\u010den\u00edm a v\u00fdhody p\u0159edtr\u00e9ninkov\u00e9ho j\u00eddla. Jak\u00e9 zdroje sacharid\u016f, b\u00edlkovin i tuk\u016f by m\u011blo obsahovat j\u00eddlo p\u0159ed cvi\u010den\u00edm? 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