{"id":533299,"date":"2024-03-05T14:45:16","date_gmt":"2024-03-05T13:45:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=533299"},"modified":"2025-08-04T10:17:26","modified_gmt":"2025-08-04T08:17:26","slug":"co-jest-pred-treningom-a-po-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/","title":{"rendered":"Predtr\u00e9ningov\u00e1 \u0161portov\u00e1 v\u00fd\u017eiva: \u010do (ne)jes\u0165 pred tr\u00e9ningom?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Preco_jest_pred_cvicenim\" title=\"Pre\u010do jes\u0165 pred cvi\u010den\u00edm?\">Pre\u010do jes\u0165 pred 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.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#6_benefitov_predtreningoveho_jedla\" title=\"6 benefitov predtr\u00e9ningov\u00e9ho jedla\">6 benefitov predtr\u00e9ningov\u00e9ho jedla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Co_vsetko_by_nemalo_obsahovat_predtreningove_jedlo\" title=\"\u010co v\u0161etko by (ne)malo obsahova\u0165 predtr\u00e9ningov\u00e9 jedlo?\">\u010co v\u0161etko by (ne)malo obsahova\u0165 predtr\u00e9ningov\u00e9 jedlo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Strava_pred_treningom_pri_chudnuti\" title=\"Strava pred tr\u00e9ningom pri chudnut\u00ed\">Strava pred tr\u00e9ningom pri chudnut\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.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Strava_pred_treningom_pre_rast_svalov\" title=\"Strava pred tr\u00e9ningom pre rast svalov\">Strava pred tr\u00e9ningom pre rast svalov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Tipy_na_jedla_pred_treningom\" title=\"Tipy na jedl\u00e1 pred tr\u00e9ningom\">Tipy na jedl\u00e1 pred tr\u00e9ningom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Ake_jedla_su_pred_treningom_nevhodne\" title=\"Ak\u00e9 jedl\u00e1 s\u00fa pred tr\u00e9ningom nevhodn\u00e9?\">Ak\u00e9 jedl\u00e1 s\u00fa pred tr\u00e9ningom nevhodn\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Ako_si_spravne_nacasovat_jedlo_pred_treningom\" title=\"Ako si spr\u00e1vne na\u010dasova\u0165 jedlo pred tr\u00e9ningom?\">Ako si spr\u00e1vne na\u010dasova\u0165 jedlo pred tr\u00e9ningom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Ktore_suplementy_su_vhodne_pred_treningom\" title=\"Ktor\u00e9 suplementy s\u00fa vhodn\u00e9 pred tr\u00e9ningom?\">Ktor\u00e9 suplementy s\u00fa vhodn\u00e9 pred tr\u00e9ningom?<\/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.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nielen za\u010diato\u010dn\u00edci \u010dasto prem\u00fd\u0161\u013eaj\u00fa nad t\u00fdm, ako sa najlep\u0161ie najes\u0165 pred tr\u00e9ningom a \u010di nie je lep\u0161ie \u0161portova\u0165 nala\u010dno. Predtr\u00e9ningov\u00e9 jedlo m\u00f4\u017ee toti\u017e pomerne dos\u0165 ovplyvni\u0165, <strong>ako sa po\u010das cvi\u010denia c\u00edtime, ko\u013eko m\u00e1me energie, kedy za\u010dneme by\u0165 unaven\u00ed<\/strong>, a v neposlednom rade m\u00e1 vplyv aj na celkov\u00fd \u0161portov\u00fd v\u00fdkon. Preto je d\u00f4le\u017eit\u00e9 dobre si ho napl\u00e1nova\u0165, aby sme z neho vy\u0165a\u017eili maximum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedlo pred tr\u00e9ningom rie\u0161ia \u013eudia s r\u00f4znymi cie\u013emi. T\u00ed, ktor\u00ed chc\u00fa schudn\u00fa\u0165, naj\u010dastej\u0161ie rozoberaj\u00fa pr\u00ednos cvi\u010denia nala\u010dno ako n\u00e1stroj r\u00fdchlej\u0161\u00edch v\u00fdsledkov. Bodybuilderov a \u010fal\u0161\u00edch silov\u00fdch \u0161portovcov zase zauj\u00edma,<strong> ako sa najlep\u0161ie najes\u0165 pre podporu rastu svalov i regener\u00e1cie<\/strong>. Nem\u00f4\u017eeme v\u0161ak zabudn\u00fa\u0165 ani na vytrvalcov, ktor\u00ed sa sna\u017eia optimalizova\u0165 jed\u00e1lni\u010dek tak, <strong>aby im po\u010das dlh\u00fdch tr\u00e9ningov nedo\u0161la energia<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je nutn\u00e9 poveda\u0165, \u017ee ve\u013ek\u00fa rolu v tomto oh\u013eade hraj\u00fa individu\u00e1lne preferencie. Niekto m\u00f4\u017ee zjes\u0165 ve\u013ek\u00fd obed a po pol hodine m\u00f4\u017ee bez probl\u00e9mov poda\u0165 na tr\u00e9ningu maxim\u00e1lny \u0161portov\u00fd v\u00fdkon. \u010eal\u0161\u00ed bude po rovnakom jedle nejak\u00fd \u010das nepou\u017eite\u013en\u00fd a sk\u00f4r mu bude vyhovova\u0165 cvi\u010di\u0165 a\u017e <strong>po nieko\u013ekohodinovom p\u00f4ste<\/strong>. V\u00e4\u010d\u0161ine \u013eud\u00ed v\u0161ak najlep\u0161ie vyhovuje nie\u010do medzi t\u00fdm, ke\u010f sa najedia tak, aby stihli do tr\u00e9ningu jedlo z v\u00e4\u010d\u0161ej \u010dasti str\u00e1vi\u0165 a z\u00e1rove\u0148 aby ich po\u010das cvi\u010denia neprekvapil hlad. Ako to docieli\u0165? Po\u010fme sa spolo\u010dne ponori\u0165 do tajov <strong>predtr\u00e9ningovej \u0161portovej v\u00fd\u017eivy <\/strong>a zisti\u0165, ako na to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">V \u010dl\u00e1nku n\u00e1jdete tipy na tieto predtr\u00e9ningov\u00e9 jedl\u00e1:<\/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=\"#predtreningova-kasa\" style=\"border-radius:0px\">Ka\u0161a<\/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=\"#vajcia-pecivo\" style=\"border-radius:0px\">Vajcia<\/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 alebo 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\">Prote\u00ednov\u00e9 palacinky<\/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=\"#komplexne-jedlo\" style=\"border-radius:0px\">Komplexn\u00e9 jedlo<\/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=\"#komplexne-rastlinne-jedlo\" style=\"border-radius:0px\">Komplexn\u00e9 rastlinn\u00e9 jedlo<\/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\">Prote\u00ednov\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=\"Preco_jest_pred_cvicenim\"><\/span>Pre\u010do jes\u0165 pred cvi\u010den\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e sa pust\u00edme do konkr\u00e9tnych odpor\u00fa\u010dan\u00ed, zhrnieme si <strong>hlavn\u00fa funkciu a v\u00fdhody predtr\u00e9ningovej stravy<\/strong>. Ke\u010f budete vedie\u0165, pre\u010do si v\u00f4bec l\u00e1ma\u0165 hlavu nad t\u00fdm, \u010do posla\u0165 pred cvi\u010den\u00edm do \u017eal\u00fadka, zrejme si na tom d\u00e1te viac z\u00e1le\u017ea\u0165. Na druh\u00fa stranu nem\u00f4\u017eeme stravu pred tr\u00e9ningom pova\u017eova\u0165 za nejak\u00fd game changer, ktor\u00fd hne\u010f posunie va\u0161e v\u00fdsledky na \u00farove\u0148 profesion\u00e1lneho \u0161portovca. V\u017edy z\u00e1le\u017e\u00ed najm\u00e4 na tom, <strong>\u010do v\u0161etko zjete v kontexte dn\u00ed a t\u00fd\u017ed\u0148ov<\/strong>. U \u0161portovcov je to najm\u00e4 celkov\u00fd pr\u00edjem energie, sacharidov a bielkov\u00edn za de\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Predtr\u00e9ningov\u00e1 strava v\u0161ak m\u00f4\u017ee z\u00e1sadne ovplyvni\u0165 nadch\u00e1dzaj\u00faci v\u00fdkon<\/strong>, \u010do sa nakoniec premietne aj na va\u0161om progrese v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chudnut\u00ed<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">budovan\u00ed svalovej hmoty<\/a> \u010di udr\u017ean\u00ed v\u00fdkonu po\u010das tr\u00e9ningov\u00e9ho za\u0165a\u017eenia \u010di pretekov.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"V\u00fdhody jedla pred cvi\u010den\u00edm\" class=\"wp-image-532176\" title=\"V\u00fdhody jedla pred 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_benefitov_predtreningoveho_jedla\"><\/span>6 benefitov predtr\u00e9ningov\u00e9ho jedla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Dod\u00e1 energiu na tr\u00e9ning<\/h3>\n\n\n\n<p>Najefekt\u00edvnej\u0161\u00edm <strong>zdrojom energie na \u0161portov\u00fd v\u00fdkon s\u00fa sacharidy<\/strong>. Pri cvi\u010den\u00ed je pre na\u0161e telo najjednoduch\u0161ie vyu\u017e\u00edva\u0165 krvn\u00fd cukor (gluk\u00f3zu). Potom, \u010do za\u010dne doch\u00e1dza\u0165, telo z ve\u013ekej miery prech\u00e1dza na <strong>spa\u013eovanie z\u00e1sobn\u00e9ho sacharidu, teda glykog\u00e9nu<\/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>Predtr\u00e9ningov\u00e9 jedlo so sacharidmi tak dod\u00e1 <strong>r\u00fdchlo dostupn\u00fa energiu na \u0161portov\u00fd v\u00fdkon<\/strong>. V\u010faka tomu zvl\u00e1dneme cvi\u010di\u0165 dlh\u0161ie, s vy\u0161\u0161ou intenzitou, a m\u00f4\u017eeme naplno vyu\u017ei\u0165 svoj potenci\u00e1l. Funkcia sacharidov z predtr\u00e9ningov\u00e9ho jedla ako zdroja energie m\u00e1 e\u0161te v\u00e4\u010d\u0161\u00ed v\u00fdznam pri v\u00fdkonoch, ktor\u00e9 trvaj\u00fa <strong>dlh\u0161ie ako 45 min\u00fat<\/strong>. Rovnak\u00e9 je to pri dlh\u0161om p\u00f4ste, napr\u00edklad po 8-hodinovom 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\u00f4\u017ee oddiali\u0165 \u00fanavu<\/h3>\n\n\n\n<p>Pokles energie po\u010das tr\u00e9ningu za\u017eil sn\u00e1\u010f ka\u017ed\u00fd. Zrazu u\u017e n\u00e1m nezost\u00e1va sila na \u010fal\u0161ie opakovanie alebo m\u00e1me pocit, \u017ee u\u017e nezvl\u00e1dneme ubehn\u00fa\u0165 ani 10 metrov. Naj\u010dastej\u0161ie sa to st\u00e1va, ke\u010f n\u00e1m doch\u00e1dzaj\u00fa z\u00e1soby svalov\u00e9ho glykog\u00e9nu a telo sa z v\u00e4\u010d\u0161ej \u010dasti prepne <strong>na spa\u013eovanie tuku<\/strong>. Tento energetick\u00fd syst\u00e9m je v\u0161ak zlo\u017eitej\u0161\u00ed, \u010do n\u00e1s m\u00f4\u017ee spomali\u0165. Je to ako presadn\u00fa\u0165 zo \u0161portiaka do mestsk\u00e9ho auta s men\u0161\u00edm v\u00fdkonom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to, kedy v\u00e1s nedostatok energie do\u017eenie, m\u00e1 vplyv mno\u017estvo faktorov, ako je jed\u00e1lni\u010dek z predch\u00e1dzaj\u00faceho d\u0148a, jedlo pred cvi\u010den\u00edm, intenzita tr\u00e9ningu alebo to, \u010do ste robili hodiny predt\u00fdm. Ke\u010f si v\u0161ak postr\u00e1\u017eite, <strong>aby va\u0161e predtr\u00e9ningov\u00e9 jedlo malo dostatok sacharidov<\/strong>, dopln\u00edte r\u00fdchlo dostupn\u00fa energiu. Oddialite tak pocit \u00fanavy a z\u00e1rove\u0148 si u\u0161etr\u00edte energetick\u00e9 z\u00e1soby v podobe svalov\u00e9ho glykog\u00e9nu na neskor\u0161iu f\u00e1zu tr\u00e9ningu. <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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg\" alt=\"Pre\u010do jes\u0165 pred cvi\u010den\u00edm?\" class=\"wp-image-532192\" title=\"Pre\u010do jes\u0165 pred 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. Podpor\u00ed ochranu svalov<\/h3>\n\n\n\n<p>S ochranou svalov sa sp\u00e1jaj\u00fa najm\u00e4 bielkoviny z predtr\u00e9ningov\u00e9ho jedla. T\u00e1to \u017eivina sa s\u00edce \u010dastej\u0161ie rie\u0161i po cvi\u010den\u00ed ako podpora regener\u00e1cie, ale m\u00e1 svoje miesto a \u00fa\u010del aj v \u010dase pred cvi\u010den\u00edm. V\u010faka bielkovin\u00e1m dopln\u00edte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>, ktor\u00e9 s\u00fa <strong>z\u00e1kladn\u00fdmi stavebn\u00fdmi kame\u0148mi svalovej hmoty<\/strong>. Podpor\u00edte tak<strong> anabolick\u00e9 prostredie<\/strong>, v ktorom preva\u017euje tvorba svalovej hmoty nad jej rozkladom (katabolizmom). Niektor\u00e9 aminokyseliny, napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>, navy\u0161e m\u00f4\u017eu sl\u00fa\u017ei\u0165 ako zdroj energie na \u0161portov\u00fd v\u00fdkon. V\u010faka tomu <strong>zn\u00ed\u017eite riziko, \u017ee organizmus za\u010dne vyu\u017e\u00edva\u0165 svalov\u00fa hmotu ako 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. Prispieva k regul\u00e1cii telesnej teploty<\/h3>\n\n\n\n<p>Na \u0161portov\u00fd v\u00fdkon m\u00e1 vplyv nielen jedlo, ale tie\u017e pr\u00edjem tekut\u00edn. <strong>Dostato\u010dn\u00e1 hydrat\u00e1cia je d\u00f4le\u017eit\u00e1 na spr\u00e1vnu funkciu svalov i k\u013abov<\/strong>, ale tie\u017e na <strong>regul\u00e1ciu telesnej teploty<\/strong>. Dehydrat\u00e1cia m\u00f4\u017ee, naopak, vies\u0165 k prehriatiu, pocitu \u00fanavy a slabosti. Neznamen\u00e1 to v\u0161ak, \u017ee by sme mali do seba tesne pred tr\u00e9ningom nalia\u0165 2 litre vody. Tekutiny je potrebn\u00e9 dop\u013a\u0148a\u0165 priebe\u017ene. <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.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg\" alt=\"Jedlo pred tr\u00e9ningom a regener\u00e1cia\" class=\"wp-image-532208\" title=\"Jedlo pred tr\u00e9ningom a regener\u00e1cia\" 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\u00f4\u017ee s regener\u00e1ciou<\/h3>\n\n\n\n<p>Predtr\u00e9ningov\u00e9 jedlo m\u00f4\u017ee podpori\u0165 aj regener\u00e1ciu po v\u00fdkone. V\u010faka tomu, \u017ee telo <strong>nebude musie\u0165 to\u013eko siaha\u0165 do vlastn\u00fdch energetick\u00fdch rezerv, r\u00fdchlej\u0161ie po cvi\u010den\u00ed dopln\u00ed, \u010do je potrebn\u00e9<\/strong>. Aminokyseliny z bielkov\u00edn potom m\u00f4\u017ee rovno vyu\u017ei\u0165 na opravu svalov unaven\u00fdch po tr\u00e9ningu. K\u013e\u00fa\u010dov\u00fa rolu pritom hr\u00e1 aj dostato\u010dn\u00e1 hydrat\u00e1cia, v\u010faka ktorej sa<strong> efekt\u00edvnej\u0161ie odplavuj\u00fa odpadov\u00e9 l\u00e1tky vyprodukovan\u00e9 energetick\u00fdm metabolizmom<\/strong> po\u010das cvi\u010denia. Lep\u0161iu regener\u00e1ciu tak m\u00f4\u017eete c\u00edti\u0165 aj na zn\u00ed\u017een\u00ed bolesti svalov po tr\u00e9ningu, teda 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. Podpor\u00ed va\u0161e ciele<\/h3>\n\n\n\n<p>Dobre zvolen\u00e9 predtr\u00e9ningov\u00e9 jedlo m\u00f4\u017ee podpori\u0165 v\u00e1\u0161 \u0161portov\u00fd v\u00fdkon. V\u010faka tomu, \u017ee zvl\u00e1dnete <strong>cvi\u010di\u0165 dlh\u0161ie a tvrd\u0161ie, sp\u00e1lite viac kal\u00f3ri\u00ed a podpor\u00edte tak chudnutie<\/strong>. Z\u00e1rove\u0148 va\u0161e svaly dostan\u00fa v\u00e4\u010d\u0161\u00ed impulz, \u010do zase ocenia silov\u00ed \u0161portovci, ktor\u00ed chc\u00fa budova\u0165 svalov\u00fa hmotu. Vytrvalci zase profituj\u00fa z <strong>oddialenia \u00fanavy<\/strong>, v\u010faka \u010domu zvl\u00e1dnu tr\u00e9nova\u0165 dlh\u0161ie a s vy\u0161\u0161ou intenzitou. \u0164a\u017ei\u0165 z toho v\u0161ak bud\u00fa aj \u010fal\u0161\u00ed \u0161portovci, ktor\u00ed sa venuj\u00fa t\u00edmov\u00fdm \u010di bojov\u00fdm discipl\u00ednam. <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.sk\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"\" class=\"wp-image-532224\" title=\"Predtr\u00e9ningov\u00e1 strava a chudnutie\" 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_vsetko_by_nemalo_obsahovat_predtreningove_jedlo\"><\/span>\u010co v\u0161etko by (ne)malo obsahova\u0165 predtr\u00e9ningov\u00e9 jedlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako doplni\u0165 energiu pred tr\u00e9ningom na z\u00edskanie v\u0161etk\u00fdch spom\u00ednan\u00fdch benefitov? Ide\u00e1lne tak, \u017ee si priprav\u00edte komplexn\u00e9, ale z\u00e1rove\u0148 \u013eahko str\u00e1vite\u013en\u00e9 jedlo. Cie\u013eom toti\u017e je <strong>prija\u0165 optim\u00e1lne mno\u017estvo energie a \u017eiv\u00edn<\/strong>, ale z\u00e1rove\u0148 neza\u0165a\u017ei\u0165 tr\u00e1viaci trakt na dlho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predtr\u00e9ningov\u00e9 jedlo tak typicky obsahuje <strong>vy\u0161\u0161\u00ed podiel sacharidov a men\u0161iu porciu bielkov\u00edn a tukov<\/strong>. Ka\u017ed\u00e1 z t\u00fdchto \u017eiv\u00edn m\u00e1 svoju funkciu, pri\u010dom n\u00e1jdeme ich vhodn\u00e9 aj menej vhodn\u00e9 zdroje. Pri v\u00fdbere konkr\u00e9tneho jedla m\u00e1 v\u0161ak posledn\u00e9 slovo individu\u00e1lna tolerancia a preferencia. Ka\u017ed\u00e9mu toti\u017e m\u00f4\u017ee pred tr\u00e9ningom vyhovova\u0165 nie\u010do in\u00e9. <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\">Ktor\u00e9 faktory ovplyv\u0148uj\u00fa predtr\u00e9ningov\u00e9 jedlo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>potreba energie a \u017eiv\u00edn na de\u0148 pre \u0161portovca<\/li>\n\n\n\n<li>jedlo v predch\u00e1dzaj\u00faci de\u0148<\/li>\n\n\n\n<li>celkov\u00e9 rozvrhnutie celodenn\u00e9ho jed\u00e1lni\u010dka<\/li>\n\n\n\n<li>d\u013a\u017eka a intenzita tr\u00e9ningu<\/li>\n\n\n\n<li>suplement\u00e1cia po\u010das a po tr\u00e9ningu<\/li>\n\n\n\n<li>\u010das cvi\u010denia<\/li>\n\n\n\n<li>individu\u00e1lne preferencie&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>Zauj\u00edma v\u00e1s tie\u017e, \u010do v\u0161etko by malo obsahova\u0165 jedlo po tr\u00e9ningu? To sa dozviete z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 po tr\u00e9ningu? Najlep\u0161ie jedl\u00e1 a doplnky pre bodybuilderov \u010di vytrvalcov.<\/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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sacharidy pred tr\u00e9ningom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e9 funkcie: <\/strong>Zdroj energie pre v\u00fdkon.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 mno\u017estvo: <\/strong>1 \u2013 4 g\/kg telesnej hmotnosti v \u010dase 1 \u2013 4 hodiny pred tr\u00e9ningom. Znamen\u00e1 to, \u017ee si m\u00f4\u017eete da\u0165 napr\u00edklad 4 g\/kg 4 hodiny pred cvi\u010den\u00edm alebo 1 g\/kg 1 hodinu pred za\u010diatkom tr\u00e9ningu. Mno\u017estvo sacharidov prisp\u00f4sobte \u010dasu, ale tie\u017e d\u013a\u017eke trvania tr\u00e9ningu. Ke\u010f napr\u00edklad p\u00f4jdete na 2 hodiny beha\u0165, budete potrebova\u0165 v\u00e4\u010d\u0161iu porciu, ne\u017e ke\u010f sa vyd\u00e1te na 1 hodinu do posil\u0148ovne. <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 sacharidov pred tr\u00e9ningom<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u010f budete cvi\u010di\u0165<strong> a\u017e za hodinu alebo nesk\u00f4r, pokojne si dajte komplexn\u00e9 sacharidy<\/strong>, z ktor\u00fdch sa energia uvo\u013e\u0148uje postupne.<\/li>\n\n\n\n<li>Ak v\u00e1m do tr\u00e9ningu zost\u00e1va menej ne\u017e 1 hodina, rad\u0161ej vo\u013ete jednoduch\u00e9 sacharidy (cukry), ktor\u00e9 to\u013eko neza\u0165a\u017euj\u00fa tr\u00e1venie.&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>Myslite v\u0161ak na to, \u017ee <strong>cukry by nemali tvori\u0165 viac ako 10 % celkov\u00e9ho pr\u00edjmu energie<\/strong>. V\u00fdnimkou s\u00fa \u0161portovci, ktor\u00ed si v\u010faka vy\u0161\u0161iemu energetick\u00e9mu v\u00fddaju spravidla m\u00f4\u017eu dovoli\u0165 jes\u0165 o nie\u010do viac jednoduch\u00fdch cukrov.<\/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\u00e9 sacharidy:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ovsen\u00e9 vlo\u010dky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ry\u017ea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cestoviny<\/a>, pe\u010divo, bulgur, kuskus, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>, ry\u017eov\u00e9 chleb\u00ed\u010dky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">instantn\u00e9 ka\u0161e<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/psenicna-tortilla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilla<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granola<\/a>.<\/li>\n\n\n\n<li><strong>Jednoduch\u00e9 sacharidy: <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ovocie<\/a>, ovocn\u00e9 pretlaky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/medy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">med<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">energetick\u00fd g\u00e9l<\/a>, hroznov\u00fd cukor.<\/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 sacharidov pred tr\u00e9ningom<\/h4>\n\n\n\n<p>Pred tr\u00e9ningom s\u00fa, naopak, menej vhodn\u00e9 potraviny, ktor\u00e9 <strong>maj\u00fa okrem sacharidov aj vy\u0161\u0161\u00ed podiel tukov<\/strong>. Tie sa tr\u00e1via o nie\u010do dlh\u0161ie a mohli by v\u00e1m tak na tr\u00e9ningu sp\u00f4sobi\u0165 tr\u00e1viace \u0165a\u017ekosti.<\/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\u0161ienky, \u010dokol\u00e1dy, obl\u00e1tky), orechy v \u010dokol\u00e1de, sladk\u00e9 pe\u010divo (croissanty, dom\u00e1ce buchty, torty), 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>Ke\u010f u\u017e si chcete da\u0165 raz za \u010das nie\u010do sladk\u00e9 pred tr\u00e9ningom, vhodnej\u0161\u00edm variantom s\u00fa napr\u00edklad ovocn\u00e9 \u017eel\u00e9 bonb\u00f3ny, ktor\u00e9 sa r\u00fdchlo tr\u00e1via.&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 sa dozvedie\u0165, ako sacharidy funguj\u00fa v na\u0161om tele? V tom pr\u00edpade by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sacharidy: delenie, zdroje, tr\u00e1venie, funkcie v tele a optim\u00e1lny pr\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.sk\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Pre\u010do jes\u0165 sacharidy pred cvi\u010den\u00edm?\" class=\"wp-image-532240\" title=\"Pre\u010do jes\u0165 sacharidy pred 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. Bielkoviny pred tr\u00e9ningom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e9 funkcie: <\/strong>Ochrana svalovej hmoty, podpora regener\u00e1cie.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 mno\u017estvo: <\/strong>Jednotn\u00e9 odpor\u00fa\u010danie zatia\u013e nem\u00e1me, ale v\u00e4\u010d\u0161ine \u013eud\u00ed vyhovuje porcia 10 \u2013 25 g bielkov\u00edn najnesk\u00f4r 1 hodinu pred tr\u00e9ningom. D\u00f4le\u017eitej\u0161ie je dodr\u017ea\u0165 celodenn\u00fd pr\u00edjem bielkov\u00edn, ktor\u00fd sa u \u0161portovcov pohybuje v pomerne \u0161irokom rozmedz\u00ed 1,4 \u2013 2 g\/kg telesnej 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 bielkov\u00edn pred tr\u00e9ningom<\/h4>\n\n\n\n<p>Pred cvi\u010den\u00edm je k\u013e\u00fa\u010dov\u00e9 vybera\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">potraviny s vysok\u00fdm obsahom bielkov\u00edn<\/a> a n\u00edzkym podielom tukov.<\/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>chud\u00e9 m\u00e4so (<a href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\">kuracie<\/a>, mor\u010dacie prsia), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ryby<\/a> (<a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\">tuniak vo vlastnej \u0161\u0165ave<\/a>, <a href=\"https:\/\/gymbeam.sk\/losos-vo-vlastnej-stave-gymbeam.html\">losos<\/a>, treska), morsk\u00e9 plody (krevety), mlie\u010dne v\u00fdrobky (biely jogurt, n\u00edzkotu\u010dn\u00fd alebo polotu\u010dn\u00fd tvaroh, cottage, tvrd\u00fd syr s ni\u017e\u0161\u00edm obsahom tuku), chud\u00e1 \u0161unka, vajcia alebo <a href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\">vaje\u010dn\u00e9 bielka<\/a>, <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\">tempeh<\/a>, seitan, <a href=\"https:\/\/gymbeam.sk\/3-proteiny\">prote\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\">prote\u00ednov\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 bielkov\u00edn pred tr\u00e9ningom<\/h4>\n\n\n\n<p>Pribli\u017ene 2 hodiny pred tr\u00e9ningom sa rad\u0161ej vyhnite bielkovin\u00e1m s vy\u0161\u0161\u00edm obsahom 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 m\u00e4so (brav\u010dov\u00e1 krkovi\u010dka, hov\u00e4dzie predn\u00e9, mlet\u00e9 m\u00e4so), vn\u00fatornosti, tu\u010dn\u00e9 mlie\u010dne v\u00fdrobky (smotanov\u00e9 a ples\u0148ov\u00e9 syry, smotanov\u00e9 jogurty), sma\u017een\u00e9 m\u00e4s\u00e1, \u00fadeniny (p\u00e1rky, klob\u00e1sy), veg\u00e1nske alternat\u00edvy burgerov<\/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>Niekto tie\u017e m\u00f4\u017ee pred tr\u00e9ningom zle zn\u00e1\u0161a\u0165 strukoviny <\/strong>(\u0161o\u0161ovica, hrach, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fazu\u013ea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-cicer-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">c\u00edcer<\/a>), ktor\u00e9 s\u00edce s\u00fa skvel\u00fdm zdrojom bielkov\u00edn, ale z\u00e1rove\u0148 maj\u00fa v\u00e4\u010d\u0161ie mno\u017estvo vl\u00e1kniny. T\u00e1 m\u00f4\u017ee najm\u00e4 \u013eu\u010fom s citlivej\u0161\u00edm tr\u00e1ven\u00edm sp\u00f4sobova\u0165 \u0165a\u017ekosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s tie\u017e, ak\u00fd pr\u00edjem bielkov\u00edn je pre v\u00e1s vhodn\u00fd pod\u013ea cie\u013ea? V\u0161etko sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko bielkov\u00edn jes\u0165 pre rast svalov, chudnutie, podporu vytrvalostn\u00e9ho tr\u00e9ningu alebo v tehotenstve?<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg\" alt=\"Pre\u010do jes\u0165 bielkoviny pred cvi\u010den\u00edm?\" class=\"wp-image-532256\" title=\"Pre\u010do jes\u0165 bielkoviny pred 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 pred tr\u00e9ningom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e9 funkcie: <\/strong>Zdroj energie na dlh\u00e9 vytrvalostn\u00e9 v\u00fdkony s n\u00edzkou intenzitou (napr\u00edklad dlh\u0161ia jazda na bicykli alebo beh). Krat\u0161ie silov\u00e9 cvi\u010denie (do 45 min\u00fat) alebo napr\u00edklad HIIT spravidla zvl\u00e1dnete aj bez tukov v predtr\u00e9ningovom jedle. Okrem toho dok\u00e1\u017ee organizmus \u010derpa\u0165 aj z vlastn\u00fdch z\u00e1sob telesn\u00e9ho tuku.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 mno\u017estvo: <\/strong>Jednotn\u00e9 odpor\u00fa\u010danie zatia\u013e nem\u00e1me, ale dobre tolerovan\u00e1 je typicky <strong>d\u00e1vka 5 \u2013 15 g na porciu, najnesk\u00f4r 1 hodinu pred tr\u00e9ningom<\/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 pred tr\u00e9ningom<\/h4>\n\n\n\n<p>Pri prid\u00e1van\u00ed tuku do jedla po\u010d\u00edtajte s t\u00fdm, \u017ee <strong>v\u00e4\u010d\u0161ina bielkovinov\u00fdch potrav\u00edn prirodzene takisto obsahuje tuk <\/strong>(m\u00e4so, mlie\u010dne v\u00fdrobky, vajcia). V t\u00fdchto pr\u00edpadoch niekedy nie je ani potrebn\u00e9 prid\u00e1va\u0165 \u010fal\u0161\u00ed zdroj tejto makro\u017eiviny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najm\u00e4 vytrvalostn\u00ed \u0161portovci si v posledn\u00fdch rokoch ob\u013e\u00fabili <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/mct-olej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MCT oleje<\/a>. Na rozdiel od be\u017en\u00fdch olejov sa toti\u017e <strong>r\u00fdchlo tr\u00e1via a telo ich m\u00f4\u017ee hne\u010f vyu\u017ei\u0165 ako zdroj energie<\/strong>, ktor\u00e1 vydr\u017e\u00ed aj na dlh\u00e9 tr\u00e9ningy. Nemusia v\u0161ak vyhovova\u0165 ka\u017ed\u00e9mu a ich toleranciu je vhodn\u00e9 vysk\u00fa\u0161a\u0165 najprv na malom mno\u017estve. V malej porcii v\u0161ak m\u00f4\u017eete do jedla prida\u0165 aj \u010fal\u0161ie zdroje tukov.<\/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.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\">olivov\u00fd<\/a>, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">repkov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-rbd-kokosovy-olej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kokosov\u00fd<\/a>, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u013eanov\u00fd<\/a> \u010di <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-panensky-avokadovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">avok\u00e1dov\u00fd<\/a> olej, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechy a semienka<\/a>, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\">orechov\u00e9 masl\u00e1<\/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 pred tr\u00e9ningom<\/h4>\n\n\n\n<p>V pr\u00edpade tukov pred tr\u00e9ningom<strong> rob\u00ed \u010dastej\u0161ie probl\u00e9m sk\u00f4r ve\u013ek\u00e9 mno\u017estvo<\/strong> ne\u017e konkr\u00e9tny zdroj. Tuky samotn\u00e9 sa tr\u00e1via pomal\u0161ie a navy\u0161e by mohli spomali\u0165 vstreb\u00e1vanie sacharidov a \u010fal\u0161\u00edch \u017eiv\u00edn. <strong>Nestr\u00e1ven\u00e9 jedlo v \u017eal\u00fadku potom m\u00f4\u017ee po\u010das v\u00fdkonu sp\u00f4sobi\u0165 poriadne tr\u00e1viace \u0165a\u017ekosti<\/strong>, ktor\u00e9 negat\u00edvne ovplyvnia tr\u00e9ning alebo ho \u0161portovec ani nezvl\u00e1dne dokon\u010di\u0165. Okrem mno\u017estva je potrebn\u00e9 str\u00e1\u017ei\u0165 si aj zdroj tukov a najm\u00e4 pr\u00edjem nas\u00fdten\u00fdch tukov a transmastn\u00fdch kysel\u00edn, ktor\u00e9 sa \u010dasto sp\u00e1jaj\u00fa s vy\u0161\u0161\u00edm rizikom srdcovo-cievnych ochoren\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>sadlo, slanina, smotana, fast food, polotovary, stu\u017een\u00e9 tuky (cukrovinky, \u010dokol\u00e1dov\u00e9 polevy, su\u0161ienky s n\u00e1pl\u0148ou), sma\u017een\u00e9 jedl\u00e1<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o funkcii tukov v jed\u00e1lni\u010dku a vhodn\u00fdch zdrojoch chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrav\u00e9 a nezdrav\u00e9 tuky: ktor\u00e9 potraviny jes\u0165 a ktor\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg\" alt=\"Jes\u0165 tuky pred cvi\u010den\u00edm?\" class=\"wp-image-532272\" title=\"Jes\u0165 tuky pred 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 pred tr\u00e9ningom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e9 funkcie: <\/strong>Udr\u017eiavanie dostato\u010dnej hydrat\u00e1cie, ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre \u010dinnos\u0165 svalov, termoregul\u00e1ciu a celkov\u00fd fyzick\u00fd v\u00fdkon.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 mno\u017estvo: <\/strong>500 ml tekut\u00edn 2 hodiny pred tr\u00e9ningom a potom 125 \u2013 250 ml vody 10 \u2013 20 min\u00fat pred cvi\u010den\u00edm. V pr\u00edpade hor\u00faceho po\u010dasia alebo dlh\u00fdch vytrvalostn\u00fdch v\u00fdkonov sa odpor\u00fa\u010da pi\u0165 viac. Celkovo <strong>by ka\u017ed\u00fd mal za de\u0148 vypi\u0165 30 \u2013 45 ml vody na kg telesnej 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 pred tr\u00e9ningom<\/h4>\n\n\n\n<p>Pred klasick\u00fdm silov\u00fdm tr\u00e9ningom spravidla <strong>sta\u010d\u00ed \u010dist\u00e1 voda<\/strong>. Ke\u010f sa v\u0161ak chyst\u00e1te na dlh\u00fd vytrvalostn\u00fd v\u00fdkon (dlh\u00fd beh, jazda na bicykli), <strong>m\u00f4\u017eete hydrat\u00e1ciu podpori\u0165 aj <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>iontov\u00fdm n\u00e1pojom s elektrolytmi<\/strong><\/a>. V\u00e4\u010d\u0161ine \u0161portovcov vyhovuje izotonick\u00fd n\u00e1poj, ktor\u00fd m\u00e1 optim\u00e1lny pomer <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">elektrolytov<\/a> a sacharidov. U sladk\u00fdch n\u00e1pojov (d\u017e\u00fas) je potrebn\u00e9 po\u010d\u00edta\u0165 s t\u00fdm, \u017ee z\u00e1rove\u0148 prijmete cukry, ktor\u00e9 takisto zapo\u010d\u00edtajte do celkov\u00e9ho mno\u017estva sacharidov pred tr\u00e9ningom.<\/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, rieden\u00fd d\u017e\u00fas, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportovy-napoj-fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">iontov\u00fd n\u00e1poj <\/a>(izotonick\u00fd), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-kokosova-voda-v-prasku-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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 sa dozvedie\u0165 viac o \u0161portov\u00fdch n\u00e1pojoch a ich vyu\u017eit\u00ed pri \u0161porte? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\" target=\"_blank\" rel=\"noreferrer noopener\" 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)\">\u0160portov\u00e9 n\u00e1poje: kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\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 pred tr\u00e9ningom<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alkohol, d\u017e\u00fas, limon\u00e1da, perliv\u00e1 voda (tesne pred tr\u00e9ningom \u2013 riziko nad\u00favania), mlie\u010dne koktaily<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, pre\u010do je dostato\u010dn\u00fd pitn\u00fd re\u017eim tak\u00fd d\u00f4le\u017eit\u00fd a \u010do v\u0161etko m\u00f4\u017ee sp\u00f4sobi\u0165 dehydrat\u00e1cia, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie. <\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png\" alt=\"Pre\u010do pi\u0165 pred cvi\u010den\u00edm?\" class=\"wp-image-532288\" title=\"Pre\u010do pi\u0165 pred 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_treningom_pri_chudnuti\"><\/span>Strava pred tr\u00e9ningom pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno v\u00e1s tie\u017e zauj\u00edma, <strong>\u010do jes\u0165 pred tr\u00e9ningom, ke\u010f sa pr\u00e1ve sna\u017e\u00edte schudn\u00fa\u0165<\/strong>. Mnoho \u013eud\u00ed st\u00e1le ver\u00ed tomu, \u017ee urobia najlep\u0161ie, ke\u010f bud\u00fa pri chudnut\u00ed cvi\u010di\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cvicenie-nalacno-mytus-alebo-efektivna-cesta-k-ubytku-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">r\u00e1no nala\u010dno<\/a>. S\u013eubuj\u00fa si od toho zv\u00fd\u0161en\u00e9 spa\u013eovanie telesn\u00e9ho tuku a r\u00fdchlej\u0161\u00ed metabolizmus po\u010das d\u0148a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie tento \u00fa\u010dinok, \u017eia\u013e, nepotvrdzuj\u00fa. Za ne\u00faspechom tejto met\u00f3dy m\u00f4\u017ee st\u00e1\u0165 to, \u017ee <strong>bez predch\u00e1dzaj\u00faceho jedla \u013eudia nezvl\u00e1daj\u00fa poda\u0165 tak\u00fd v\u00fdkon<\/strong>, ako keby sa pred cvi\u010den\u00edm najedli. M\u00f4\u017eu sa sk\u00f4r c\u00edti\u0165 slab\u0161\u00ed a unavenej\u0161\u00ed. Okrem toho sa m\u00f4\u017ee sta\u0165, \u017ee ich po cvi\u010den\u00ed prepadne vl\u010d\u00ed hlad a po\u010das d\u0148a nakoniec zjedia celkovo viac jedla, ako keby sa pred tr\u00e9ningom najedli. Nemus\u00ed sa im tak podari\u0165 splni\u0165 hlavn\u00fa podmienku chudnutia, a to by\u0165 v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorickom deficite<\/a> (v\u00fddaj energie je vy\u0161\u0161\u00ed ne\u017e pr\u00edjem). St\u00e1le ale existuj\u00fa v\u00fdnimky a niekomu naozaj vyhovuje tr\u00e9nova\u0165 nala\u010dno a dosahuje tak lep\u0161ie v\u00fdsledky, ne\u017e ke\u010f sa naje. Op\u00e4\u0165 sa tak potvrdzuje, \u017ee je potrebn\u00e9, aby v\u00fd\u017eiva bola personalizovan\u00e1 vo v\u0161etk\u00fdch aspektoch.<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 \u010do teda jes\u0165 pred cvi\u010den\u00edm skoro r\u00e1no? <\/strong>Ak m\u00e1te tr\u00e9ning hne\u010f ako prv\u00fa vec po prebuden\u00ed, sk\u00faste pred n\u00edm zjes\u0165 aspo\u0148 mal\u00e9 jedlo. M\u00f4\u017ee to by\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lyofilizovane-banany-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ban\u00e1n<\/a>, toast \u010di ry\u017eov\u00fd chleb\u00ed\u010dek s pl\u00e1tkom \u0161unky alebo n\u00edzkotu\u010dn\u00fd jogurt. <strong>Dostanete tak do seba aspo\u0148 trochu energie, tr\u00e9ning tak bude zrejme pr\u00edjemnej\u0161\u00ed a pod\u00e1te aj kvalitnej\u0161\u00ed v\u00fdkon.<\/strong> V pr\u00edpade, \u017ee nie ste schopn\u00ed do seba dosta\u0165 ani k\u00fasok ban\u00e1na, zamerajte sa na posledn\u00e9 jedlo z predch\u00e1dzaj\u00faceho d\u0148a (ve\u010dera, druh\u00e1 ve\u010dera). To by malo obsahova\u0165 vy\u0161\u0161\u00ed podiel sacharidov, ktor\u00e9 potom m\u00f4\u017eete vyu\u017ei\u0165 ako zdroj energie na rann\u00fd tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako schudn\u00fa\u0165, ur\u010dite by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Jes\u0165 pred cvi\u010den\u00edm pri chudnut\u00ed?\" class=\"wp-image-532304\" title=\"Jes\u0165 pred cvi\u010den\u00edm pri chudnut\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_treningom_pre_rast_svalov\"><\/span>Strava pred tr\u00e9ningom pre rast svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutri\u010dn\u00fd timing rie\u0161ia aj bodybuilderi a silov\u00ed \u0161portovci, ktor\u00ed chc\u00fa vhodne zvolen\u00fdm jedlom okolo tr\u00e9ningu podpori\u0165 rast svalov. Cvi\u010deniu nala\u010dno sa spravidla vyh\u00fdbaj\u00fa, preto\u017ee<strong> chc\u00fa zabr\u00e1ni\u0165 katabolizmu, teda spa\u013eovaniu svalov<\/strong>. A tak sa pred cvi\u010den\u00edm sna\u017eia zjes\u0165 aspo\u0148 men\u0161ie jedlo s obsahom sacharidov a bielkov\u00edn. V\u00e4\u010d\u0161iu pozornos\u0165 v\u0161ak venuj\u00fa jedlu po cvi\u010den\u00ed, ktor\u00e9 v r\u00e1mci anabolick\u00e9ho okna konzumuj\u00fa na maxim\u00e1lnu podporu regener\u00e1cie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea s\u00fa\u010dasn\u00fdch \u0161t\u00fadi\u00ed to v\u0161ak vyzer\u00e1, \u017ee<strong> predtr\u00e9ningov\u00e9 jedlo m\u00e1 na rast svalov podobn\u00fd vplyv ako potr\u00e9ningov\u00e9<\/strong>. K\u013e\u00fa\u010dov\u00e9 je zjes\u0165 dostatok bielkov\u00edn v priebehu nieko\u013ek\u00fdch hod\u00edn v okol\u00ed tr\u00e9ningu a splni\u0165 celkov\u00fd denn\u00fd pr\u00edjem. Nie je tak nutn\u00e9 pr\u00edli\u0161 sa s\u00fastredi\u0165 na to, \u017ee mus\u00edte hne\u010f po cvi\u010den\u00ed be\u017ea\u0165 do \u0161atne a vypi\u0165 potr\u00e9ningov\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edn<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a>, aby ste n\u00e1hodou nepri\u0161li o vydret\u00e9 gains. Pokojne si prote\u00edn alebo komplexn\u00e9 jedlo dajte a\u017e v k\u013eude 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 sa dozvedie\u0165 viac o tom, ako pribra\u0165 svaly? V\u0161etko o tr\u00e9ningu a strave sa dozviete z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne 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_jedla_pred_treningom\"><\/span>Tipy na jedl\u00e1 pred tr\u00e9ningom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edprava predtr\u00e9ningov\u00e9ho jedla nemus\u00ed by\u0165 dlh\u00e1 ani zlo\u017eit\u00e1. Vybra\u0165 si m\u00f4\u017eete zo sladk\u00fdch i slan\u00fdch variantov a m\u00e1me pre v\u00e1s in\u0161pir\u00e1ciu aj na predtr\u00e9ningov\u00e9 snacky. Porciu jedla <strong>prisp\u00f4sobte dennej dobe, \u010dasu pred tr\u00e9ningom a denn\u00e9mu energetick\u00e9mu pr\u00edjmu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"predtreningova-kasa\">1. Predtr\u00e9ningov\u00e1 ka\u0161a<\/h3>\n\n\n\n<p>Z\u00e1klad ka\u0161\u00ed tvoria ovsen\u00e9 vlo\u010dky, quinoa, instantn\u00e1 ry\u017ea alebo poh\u00e1nka. S\u00fa <strong>jednoduch\u00e9 na pr\u00edpravu, \u013eahko str\u00e1vite\u013en\u00e9<\/strong>, a ke\u010f do nich zamie\u0161ate prote\u00edn, k\u00fasok ob\u013e\u00faben\u00e9ho ovocia a ly\u017ei\u010dku ara\u0161idov\u00e9ho masla, z\u00edskate plnohodnotn\u00e9 jedlo. <strong>Najr\u00fdchlej\u0161ie sa potom tr\u00e1vi spom\u00ednan\u00e1 ry\u017eov\u00e1 ka\u0161a<\/strong>, ktor\u00e1 je dobre tolerovan\u00e1 napr\u00edklad aj hodinu pred 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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychla-potreningova-ovsena-kasa-s-poriadnou-davkou-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovsen\u00e1 ka\u0161a s prote\u00ednom, ara\u0161idov\u00fdm maslom a ovoc\u00edm<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-predtreningova-ryzova-kasa-hotova-za-par-sekund\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ry\u017eov\u00e1 ka\u0161a, ktor\u00e1 je hotov\u00e1 za p\u00e1r sek\u00fand<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-brownie-zapecena-ovsena-kasa-s-arasidovym-maslom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brownie zape\u010den\u00e1 ka\u0161a<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zimna-krupicova-kasa-s-jablkami-a-skoricovym-maslom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krupicov\u00e1 ka\u0161a<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slana-ovsena-kasa-so-stratenym-vajcom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slan\u00e1 ovsen\u00e1 ka\u0161a s vaj\u00ed\u010dkom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoova-kasa-s-jablkami-makom-a-skoricou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoov\u00e1 ka\u0161a s jablkami&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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg\" alt=\"Ka\u0161e pred cvi\u010den\u00edm\" class=\"wp-image-532322\" title=\"Ka\u0161e pred 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=\"vajcia-pecivo\">2. Vajcia s pe\u010divom a zeleninou<\/h3>\n\n\n\n<p>Vajcia patria medzi ob\u013e\u00faben\u00e9 potraviny s vysok\u00fdm obsahom cenn\u00fdch \u017eiv\u00edn. V \u017e\u013atku maj\u00fa ale vy\u0161\u0161\u00ed podiel tuku, preto je lep\u0161ie <strong>cel\u00e9 vaj\u00ed\u010dka kombinova\u0165 s <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dist\u00fdmi bielkami<\/strong>.<\/a> Pripravte si ich varen\u00e9 alebo mie\u0161an\u00e9. Skvel\u00e1 je tie\u017e omeleta alebo m\u00f4\u017eete vysk\u00fa\u0161a\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ranajkove-vajickove-muffiny-s-cottage-cheese-sunkou-a-paradajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vaj\u00ed\u010dkov\u00e9 muffiny<\/a>. Ako zdroj sacharidov pridajte celozrnn\u00e9 pe\u010divo a jedlo oboha\u0165te o k\u00fasok \u010derstvej zeleniny. Jedlo s vaj\u00ed\u010dkami si rad\u0161ej dajte najnesk\u00f4r 2 hodiny pred tr\u00e9ningom, preto\u017ee vaje\u010dn\u00e9 bielkoviny sa tr\u00e1via trochu dlh\u0161ie ako napr\u00edklad srv\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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zeleninove-leco-s-vajcom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zeleninov\u00e9 le\u010do s vajcom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ranajkove-vajickove-muffiny-s-cottage-cheese-sunkou-a-paradajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ra\u0148ajkov\u00e9 vaj\u00ed\u010dkov\u00e9 muffiny<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vajicka-na-ranajky-trikrat-inak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vaj\u00ed\u010dka na ra\u0148ajky trikr\u00e1t inak<\/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>Ak v\u00e1s zauj\u00edma, \u010do v\u0161etko vaj\u00ed\u010dka obsahuj\u00fa a ak\u00e9 s\u00fa ich benefity, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-dovodov-preco-jest-vajcia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 d\u00f4vodov, pre\u010do jes\u0165 vajcia<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg\" alt=\"Vajcia pred cvi\u010den\u00edm\" class=\"wp-image-532338\" title=\"Vajcia pred 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 alebo granolou a ovoc\u00edm<\/h3>\n\n\n\n<p>Nie je ni\u010d jednoduch\u0161ie, ne\u017e vzia\u0165 z chladni\u010dky biely alebo gr\u00e9cky jogurt s 0 % tuku, zasypa\u0165 ho ob\u013e\u00fabenou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granolou<\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00fcsli<\/a> a prihodi\u0165 nakr\u00e1jan\u00fd ban\u00e1n. Za chv\u00ed\u013eku tak m\u00e1te pripraven\u00fd chutn\u00fd olovrant, ktor\u00fd v\u00e1m dod\u00e1 energiu pred cvi\u010den\u00edm. Do jogurtu sa tie\u017e skvele hodia<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/ovsene-vlocky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> ovsen\u00e9 vlo\u010dky<\/a> doplnen\u00e9 o p\u00e1r orie\u0161kov a lyofilizovan\u00e9 ovocie.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-mrazeny-jogurt-s-ovocim-cokoladovou-granolou-a-orechami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mrazen\u00fd jogurt s ovoc\u00edm, \u010dokol\u00e1dovou granolou a orechmi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaca-orechova-granola\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dom\u00e1ca orechov\u00e1 granola<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkava-granola-s-orechmi-a-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chrumkav\u00e1 granola s orechmi 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.sk\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg\" alt=\"Jogurt pred cvi\u010den\u00edm\" class=\"wp-image-532354\" title=\"Jogurt pred 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 prote\u00ednom, jogurtom alebo tvarohom<\/h3>\n\n\n\n<p>Smoothie je ide\u00e1lnou vo\u013ebou, ke\u010f nem\u00e1te \u010das na pr\u00edpravu v\u00e4\u010d\u0161ieho jedla, ale potrebujete <strong>\u013eahko str\u00e1vite\u013en\u00fd zdroj \u017eiv\u00edn<\/strong>. Pri jeho pr\u00edprave ale dajte pozor, aby ste na ni\u010d nezabudli alebo to neprehnali s mno\u017estvom ovocia \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\">Ako si pripravi\u0165 vyv\u00e1\u017een\u00e9 smoothie?<\/h3>\n\n\n\n<ol start=\"1\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li>Vyberte tekutinu \u2013 \u010dist\u00e1 voda, mlieko, rastlinn\u00fd n\u00e1poj (mand\u013eov\u00fd, s\u00f3jov\u00fd, ry\u017eov\u00fd) alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-kokosova-voda-v-prasku-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kokosov\u00e1 voda<\/a>.<\/li>\n\n\n\n<li>Dopl\u0148te jednu porciu ovocia \u2013 ban\u00e1n, kivi, hru\u0161ka, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lyofilizovane-broskyne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"broskev (opens in a new tab)\">brosky\u0148a<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lyofilizovane-cucoriedky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"bor\u016fvky, (opens in a new tab)\">\u010du\u010doriedky,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lyofilizovane-maliny-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maliny<\/a>.<\/li>\n\n\n\n<li>Pridajte bielkoviny \u2013 <a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\">prote\u00edn<\/a>, n\u00edzkotu\u010dn\u00fd jogurt alebo <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" target=\"_blank\" rel=\"noreferrer noopener\">tvaroh<\/a>.<\/li>\n\n\n\n<li>Zvo\u013ete zdroj tukov \u2013 ara\u0161idov\u00e9, mand\u013eov\u00e9, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ke\u0161u<\/a> alebo in\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/orieskove-masla\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orie\u0161kov\u00e9 maslo<\/a>.<\/li>\n\n\n\n<li>Dochu\u0165te pod\u013ea potreby \u2013 \u0161koricou, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-kakaovy-prasok-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kakaom<\/a>, n\u00edzkokalorick\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sirupom<\/a> \u010di in\u00fdm sladidlom.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-osviezujuce-proteinove-smoothie-z-lesneho-ovocia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osvie\u017euj\u00face prote\u00ednov\u00e9 smoothie z lesn\u00e9ho ovocia<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremove-bananovo-arasidove-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ban\u00e1novo-ara\u0161idov\u00e9 smoothie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-smoothie-ktore-chuti-ako-mrkvovy-kolac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothie, ktor\u00e9 chut\u00ed ako mrkvov\u00e1 torta<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/3-fitness-smoothies-recepty-cokoladove-jablcno-repove-a-spenatovo-ovocne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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\u0161etko o tom, ako si pripravi\u0165 nutri\u010dne vyv\u00e1\u017een\u00e9 smoothie, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako pripravi\u0165 zdrav\u00e9 a v\u00fd\u017eivn\u00e9 smoothie krok za krokom<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg\" alt=\"Predtr\u00e9ningov\u00e9 smoothie\" class=\"wp-image-532370\" title=\"Predtr\u00e9ningov\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. Prote\u00ednov\u00e9 vafle alebo palacinky s ovoc\u00edm<\/h3>\n\n\n\n<p>Ak patr\u00edte k milovn\u00edkom sladk\u00fdch jed\u00e1l, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">palacinky<\/a> alebo vafle obohaten\u00e9 o prote\u00edn \u010di in\u00fa bielkovinu ur\u010dite pote\u0161ia va\u0161e chu\u0165ov\u00e9 bunky. Pre najr\u00fdchlej\u0161iu a najjednoduch\u0161iu pr\u00edpravu siahnite po <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zmesi na prote\u00ednov\u00e9 vafle a palacinky<\/a>. Pod\u00e1vajte ich s jogurtom, ly\u017ei\u010dkou orechov\u00e9ho masla a \u010derstv\u00fdm ovoc\u00edm alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/jammy-spread-gymbeam.html\">d\u017eemom.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahodne-a-nadychane-lievance-na-3-sposoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nad\u00fdchan\u00e9 lievance na 3 sp\u00f4soby<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-bananove-lievance-z-ovsenych-vlociek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ban\u00e1nov\u00e9 lievance z ovsen\u00fdch vlo\u010diek<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kefirove-lievance-plne-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kef\u00edrov\u00e9 lievance pln\u00e9 bielkov\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spaldove-palacinky-s-ovocim-a-arasidovym-maslom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161paldov\u00e9 palacinky<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapecene-palacinky-s-tvarohovym-kremom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zape\u010den\u00e9 palacinky s tvarohom<\/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=\"pecivo\">6. Pe\u010divo s kvalitnou \u0161unkou, syrom alebo n\u00e1tierkou<\/h3>\n\n\n\n<p>Natret\u00fd chlieb alebo bagel so syrom \u010di n\u00e1tierkou ocen\u00edte<strong> v \u010dase, ke\u010f nem\u00e1te \u010das na pr\u00edpravu tepl\u00e9ho jedla<\/strong>. Na pe\u010divo sa hod\u00ed kvalitn\u00e1 \u0161unka, n\u00edzkotu\u010dn\u00fd syr alebo nakr\u00e1jan\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>. Skvel\u00e9 s\u00fa ale tie\u017e <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domace-natierky-na-3-sposoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dom\u00e1ce n\u00e1tierky<\/a>, ktor\u00e9 m\u00f4\u017eete pripravi\u0165 z <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuniaka<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardiniek<\/a> alebo vajec. Dajte si len pozor na mno\u017estvo tuku, ktor\u00e9 do n\u00e1tierok prid\u00e1vate, a rovnako aj na aromatick\u00e9 pr\u00edsady, ako je cibu\u013ea, cesnak alebo ryby, ktor\u00e9 m\u00f4\u017eu citlivej\u0161\u00edm osob\u00e1m po\u010das tr\u00e9ningu sp\u00f4sobova\u0165 nad\u00favanie a in\u00e9 tr\u00e1viace \u0165a\u017ekosti. V\u017edy sa ria\u010fte osobnou toleranciou.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-3-natierky-plne-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 n\u00e1tierky pln\u00e9 bielkov\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganska-natierka-z-tofu-a-susenych-paradajok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veg\u00e1nska n\u00e1tierka z tofu<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-natierka-z-cervenej-repy-a-tvarohu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u00e1tierka z \u010dervenej repy a tvarohu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\">tuniakov\u00e1 n\u00e1tierka s vaj\u00ed\u010dkami<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg\" alt=\"Pe\u010divo pred tr\u00e9ningom\" class=\"wp-image-532388\" title=\"Pe\u010divo pred tr\u00e9ningom\" 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=\"komplexne-jedlo\">7. Chud\u00e9 m\u00e4so alebo ryby s pr\u00edlohou a zeleninou<\/h3>\n\n\n\n<p>Pred tr\u00e9ningom nemus\u00edte strieda\u0165 len sladk\u00e9 alebo studen\u00e9 jedl\u00e1. Vhodn\u00e9 s\u00fa aj \u013eahko str\u00e1vite\u013en\u00e9 <strong>tepl\u00e9 pokrmy, ktor\u00e9 zvl\u00e1dnete do 30 min\u00fat<\/strong>. V pr\u00edpade, \u017ee pred cvi\u010den\u00edm nebudete st\u00edha\u0165 vari\u0165, pripravte si jedlo dopredu do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sklenena-doza-na-jedlo-1050-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krabi\u010dky<\/a> a potom ho jednoducho ohrejte. Vysk\u00fa\u0161a\u0165 v\u0161ak m\u00f4\u017eete aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hotove-jedla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ready To Eat FIT pokrmy<\/a> vhodn\u00e9 pre \u0161portovcov, ktor\u00e9 sta\u010d\u00ed ohria\u0165 a m\u00f4\u017eete sa pusti\u0165 do jedenia.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnate-kuracie-prsia-v-pomarancovej-omacke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161\u0165avnat\u00e9 kuracie prsia v pomaran\u010dovej om\u00e1\u010dke<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-azijske-krevety-v-sladko-slanej-omacke-s-ryzou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00e1zijsk\u00e9 krevety s ry\u017eou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremove-tagliatelle-cestoviny-s-lososom-a-ricottou\/\">kr\u00e9mov\u00e9 tagliatelle cestoviny s lososom a ricottou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kura-teriyaki\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kura 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=\"komplexne-rastlinne-jedlo\">8. Rastlinn\u00e9 alternat\u00edvy m\u00e4sa s pr\u00edlohou a zeleninou<\/h3>\n\n\n\n<p>Tieto jedl\u00e1 ocen\u00edte, <strong>\u010di u\u017e patr\u00edte medzi priaznivcov rastlinnej stravy, alebo si len chcete spestri\u0165 jed\u00e1lni\u010dek<\/strong>. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a> alebo seitan. V\u00fdhodou je, \u017ee napr\u00edklad tofu ani tempeh nemus\u00edte vari\u0165. Lep\u0161ie ale v\u00e4\u010d\u0161inou chutia restovan\u00e9 na panvici s koren\u00edm a zeleninou. Hod\u00ed sa k nim <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ry\u017ea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cestoviny<\/a> alebo gnocchi.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tekvicove-kari-s-restovanym-tofu-a-jasminovou-ryzou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tekvicov\u00e9 kari s restovan\u00fdm tofu a jasm\u00ednovou ry\u017eou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pad-thai-rezance-s-tempehom-a-cerstvou-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pad thai rezance s tempehom a \u010derstvou zeleninou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spagety-s-tempehom-a-paradajkovou-omackou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161pagety s tempehom a paradajkovou om\u00e1\u010dkou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-seitan-s-brokolicou-v-azijskej-omacke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan s brokolicou<\/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>Ak chcete do jed\u00e1lni\u010dka \u010dastej\u0161ie zara\u010fova\u0165 veg\u00e1nske n\u00e1hrady m\u00e4sa, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa: ktor\u00e9 s\u00fa najlep\u0161ie, ko\u013eko bielkov\u00edn obsahuj\u00fa a dok\u00e1\u017eu m\u00e4so \u00faplne nahradi\u0165?<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg\" alt=\"Obed pred tr\u00e9ningom\" class=\"wp-image-532404\" title=\"Obed pred tr\u00e9ningom\" 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. Plnen\u00e1 tortilla<\/h3>\n\n\n\n<p><strong>Pred tr\u00e9ningom si tie\u017e m\u00f4\u017eete za p\u00e1r min\u00fat nachysta\u0165 chutn\u00fd wrap.<\/strong> Sta\u010d\u00ed vzia\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/psenicna-tortilla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortillu<\/a>, zabali\u0165 do nej restovan\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kuracie m\u00e4so<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/tuniak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuniaka<\/a>, tofu, nakr\u00e1jan\u00fa zeleninu, prida\u0165 jogurtov\u00fd alebo avok\u00e1dov\u00fd dip a m\u00e1te hotovo. Ke\u010f do wrapu prid\u00e1te syr a nech\u00e1te ho na chv\u00ed\u013eu zapiec\u0165 v panini grile, r\u00fare alebo mikrovlnke, z\u00edskate e\u0161te v\u00e4\u010d\u0161iu poch\u00fa\u0165ku. Znova ale dajte pozor na obsah tukov, napr\u00edklad ve\u013ek\u00e1 porcia majon\u00e9zov\u00e9ho dresingu zrejme nebude dobr\u00fd n\u00e1pad.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-skladany-tortilla-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">skladan\u00fd tortilla wrap<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakovy-wrap-s-avokadovym-dipom-a-zeleninou\/\">tuniakov\u00fd wrap s avok\u00e1dov\u00fdm dipom a zeleninou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quesadilla-s-tuniakom-a-paradajkovou-salsou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quesadilla s tuniakom a paradajkovou salsou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tortilla-wrap-s-tofu-a-medovo-horcicovou-omackou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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.sk\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg\" alt=\"Tortilla pred tr\u00e9ningom\" 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 alebo mug cake<\/h3>\n\n\n\n<p>Ne\u017e vyraz\u00edte beha\u0165 alebo do posil\u0148ovne, <strong>m\u00f4\u017eete si pochuti\u0165 aj na zdravom dezerte<\/strong>. Ak ho priprav\u00edte z celozrnnej m\u00faky, pou\u017eijete men\u0161ie mno\u017estvo tuku i cukru a obohat\u00edte ho aj o bielkoviny vo forme prote\u00ednu alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tvarohu<\/a>, z\u00edskate zdrav\u00e9 a v\u00fd\u017eivn\u00e9 jedlo.<\/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\">In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi receptami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacny-mrkvovy-kolacik-plny-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vl\u00e1\u010dny mrkvov\u00fd kol\u00e1\u010d pln\u00fd bielkov\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zdravsia-krtkova-torta-v-pohari\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrav\u0161ia krtkova torta v poh\u00e1ri<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vanilkovy-nepeceny-cottage-cheesecake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vanilkov\u00fd cottage cheesecake<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ovseny-kolac-s-cucoriedkami\/\">ovsen\u00fd kol\u00e1\u010d s&nbsp;\u010du\u010doriedkami<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg\" alt=\"Zdrav\u00fd dezert pred cvi\u010den\u00edm\" class=\"wp-image-532436\" title=\"Zdrav\u00fd dezert pred 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: predtr\u00e9ningov\u00e9 snacky<\/h3>\n\n\n\n<p>Skvel\u00fdm pomocn\u00edkom na <strong>r\u00fdchle doplnenie energie pred tr\u00e9ningom<\/strong> s\u00fa n\u00e1hrady stravy alebo r\u00f4zne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinove-snacky\">snacky<\/a> s obsahom sacharidov aj bielkov\u00edn. M\u00f4\u017eete ich nosi\u0165 v \u0161portovej ta\u0161ke a ma\u0165 ich kedyko\u013evek k dispoz\u00edcii. U t\u00fdchto dobr\u00f4t si ale v\u017edy postr\u00e1\u017ete zlo\u017eenie. Niekedy toti\u017e maj\u00fa nadbytok tuku alebo im m\u00f4\u017ee ch\u00fdba\u0165 niektor\u00e1 zo \u017eiv\u00edn, ktor\u00fa ale hravo vyrie\u0161ite pridan\u00edm prote\u00ednu alebo ovocia. Predtr\u00e9ningov\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/snack\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">snacky<\/a> si v\u0161ak m\u00f4\u017eete pripravi\u0165 aj doma, v\u010faka \u010domu budete ma\u0165 zlo\u017eenie pod palcom.<\/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 pred cvi\u010den\u00edm:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00e1 ty\u010dinka<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00e1 su\u0161ienka<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00fd flapjack<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinove-granola-tycinky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dom\u00e1ce prote\u00ednov\u00e9 granola ty\u010dinky<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/smart-vege-meal-shake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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=\"Ake_jedla_su_pred_treningom_nevhodne\"><\/span>Ak\u00e9 jedl\u00e1 s\u00fa pred tr\u00e9ningom nevhodn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme u\u017e spomenuli, pribli\u017ene 2 hodiny pred tr\u00e9ningom by ste sa rad\u0161ej mali vyhn\u00fa\u0165 <strong>potravin\u00e1m s vysok\u00fdm obsahom tukov a vl\u00e1kniny<\/strong>. Najm\u00e4 v pr\u00edpade tr\u00e9ningu s vysokou intenzitou by v\u00e1m mohli sp\u00f4sobi\u0165 tr\u00e1viace \u0165a\u017ekosti a negat\u00edvne ovplyvni\u0165 cel\u00fd tr\u00e9ning.<\/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>Jedl\u00e1 s vysok\u00fdm obsahom tuku: <\/strong>sma\u017een\u00e9 jedl\u00e1, tu\u010dn\u00e9 m\u00e4so, pizza, z\u00e1kusky, torty, smotanov\u00e9 om\u00e1\u010dky, jedl\u00e1 s majon\u00e9zov\u00fdm dresingom.<\/li>\n\n\n\n<li><strong>Jedl\u00e1 s vysok\u00fdm obsahom vl\u00e1kniny:<\/strong> \u0161o\u0161ovicov\u00fd \u0161al\u00e1t, c\u00edcer na kari s kokosov\u00fdm mliekom, ve\u013ek\u00fd zeleninov\u00fd \u0161al\u00e1t, fazu\u013eov\u00e1 polievka, semienkov\u00fd chlieb.<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg\" alt=\"\u010co nejes\u0165 pred cvi\u010den\u00edm?\" class=\"wp-image-532452\" title=\"\u010co nejes\u0165 pred 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=\"Ako_si_spravne_nacasovat_jedlo_pred_treningom\"><\/span>Ako si spr\u00e1vne na\u010dasova\u0165 jedlo pred tr\u00e9ningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niekedy je n\u00e1ro\u010dn\u00e9 vychyta\u0165 \u010das predtr\u00e9ningov\u00e9ho jedla tak, aby ste stihli vytr\u00e1vi\u0165, ale aby v\u00e1m z\u00e1rove\u0148 pred cvi\u010den\u00edm nevyhladlo. U\u017e vieme, \u017ee v\u00e1m zrejme prospeje, ke\u010f sa najete pred rann\u00fdm tr\u00e9ningom. Rovnako tak si nezabudnite da\u0165 snack aj pred ve\u010dern\u00fdm cvi\u010den\u00edm. Po\u010fme sa pozrie\u0165 na to, ako by tak\u00fd nutri\u010dn\u00fd timing mohol vyzera\u0165.&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 viac hod\u00edn pred tr\u00e9ningom<\/strong> V takom pr\u00edpade si pokojne m\u00f4\u017eete da\u0165 norm\u00e1lny obed alebo in\u00e9 v\u00e4\u010d\u0161ie jedlo.<\/li>\n\n\n\n<li><strong>1 a\u017e 2 hodiny pred tr\u00e9ningom:<\/strong> Komplexn\u00e9, \u013eahko str\u00e1vite\u013en\u00e9 jedlo s prevahou sacharidov a men\u0161\u00edm mno\u017estvom bielkov\u00edn a tuku. M\u00f4\u017ee to by\u0165 v\u00e4\u010d\u0161\u00ed snack alebo men\u0161ia porcia hlavn\u00e9ho jedla.<\/li>\n\n\n\n<li><strong>Menej ako 1 hodina pred tr\u00e9ningom:<\/strong> \u013dahko str\u00e1vite\u013en\u00e9 sacharidov\u00e9 jedlo, ako je ban\u00e1n, ovocn\u00e9 pyr\u00e9, ry\u017eov\u00e1 ka\u0161a s medom alebo toast s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">d\u017eemom<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg\" alt=\"Nutri\u010dn\u00fd timing pred tr\u00e9ningom\" class=\"wp-image-532468\" title=\"Nutri\u010dn\u00fd timing pred tr\u00e9ningom\" 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=\"Ktore_suplementy_su_vhodne_pred_treningom\"><\/span>Ktor\u00e9 suplementy s\u00fa vhodn\u00e9 pred tr\u00e9ningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portov\u00fd v\u00fdkon m\u00f4\u017eete podpori\u0165 aj spr\u00e1vnym v\u00fdberom predtr\u00e9ningov\u00fdch suplementov.&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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kofe\u00edn:<\/strong><\/a> Najob\u013e\u00fabenej\u0161\u00ed nakop\u00e1va\u010d, ktor\u00fd v\u00e1s nabud\u00ed a dod\u00e1 chu\u0165 \u00eds\u0165 na sebe maka\u0165.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/no-doplnky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>NO doplnky:<\/strong><\/a> <a href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\">Citrul\u00edn<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/arginine-a-k-g-gym-beam.html\">argin\u00edn<\/a> pom\u00f4\u017eu s prekrven\u00edm a napumpovan\u00edm svalov.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beta-alan\u00edn:<\/a> <\/strong>Tvor\u00ed sa z neho <strong><a href=\"https:\/\/gymbeam.sk\/l-carnosine-gymbeam.html\">karnoz\u00edn<\/a><\/strong>, ktor\u00fd pom\u00e1ha zni\u017eova\u0165 prekyslenie svalov.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Komplexn\u00e9 predtr\u00e9ningovky:<\/strong><\/a> Obsahuj\u00fa zmes l\u00e1tok, ktor\u00e9 m\u00f4\u017eu podpori\u0165 \u0161portov\u00fd v\u00fdkon.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EAA<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA:<\/a><\/strong> Komplex aminokysel\u00edn, ktor\u00e9 sl\u00fa\u017eia ako stavebn\u00e1 hmota pre rast svalov a organizmus ich dok\u00e1\u017ee vyu\u017ei\u0165 aj ako zdroje energie.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Maltodextr\u00edn<\/a><\/strong> a \u010fal\u0161ie <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">r\u00fdchle sacharidy:<\/a> <\/strong>Dodaj\u00fa r\u00fdchlu energiu pred tr\u00e9ningom.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/5-gainery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Gainery a sacharidy:<\/a> <\/strong>Komplexn\u00fd zdroj r\u00fdchlych i pomal\u00fdch sacharidov, bielkov\u00edn a \u010fal\u0161\u00edch funk\u010dn\u00fdch l\u00e1tok.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o pre-workout doplnkoch, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-a-pouzivat-ten-najucinnejsi-nakopavac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si vybra\u0165 a pou\u017e\u00edva\u0165 ten naj\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.sk\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vne zvolen\u00e9 predtr\u00e9ningov\u00e9 jedlo v\u00e1m dod\u00e1 energiu na v\u00fdkon, pom\u00f4\u017ee oddiali\u0165 \u00fanavu a podpor\u00ed tie\u017e rast svalov. <strong>V\u017edy si v\u0161ak dajte z\u00e1le\u017ea\u0165 na tom, ak\u00e9 suroviny obsahuje. <\/strong>V prvom rade by v \u0148om nemali ch\u00fdba\u0165 sacharidy, ktor\u00e9 s\u00fa hlavn\u00fdm zdrojom energie na \u0161portov\u00fd v\u00fdkon. Potom pridajte aj <strong>porciu kvalitn\u00fdch bielkov\u00edn a men\u0161iu porciu tuku<\/strong>. Ve\u013ekos\u0165 jedla si pl\u00e1nujte pod\u013ea toho, za ako dlho v\u00e1s tr\u00e9ning \u010dak\u00e1. \u0160portov\u00fd v\u00fdkon v\u0161ak m\u00f4\u017eete podpori\u0165 aj pre-workout suplementmi, ako je kofe\u00edn, citrul\u00edn alebo BCAA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a priniesol v\u00e1m nov\u00e9 praktick\u00e9 inform\u00e1cie, zdie\u013eajte ho aj so svojimi zn\u00e1mymi. Ur\u010dite tie\u017e ocenia tipy, ako sa najes\u0165 pred 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>Prem\u00fd\u0161\u013eate nad t\u00fdm, ako sa najes\u0165 pred tr\u00e9ningom? V \u010dl\u00e1nku sa okrem najv\u00e4\u010d\u0161\u00edch v\u00fdhod predtr\u00e9ningov\u00e9ho jedla dozviete, \u010do v\u0161etko by malo a nemalo obsahova\u0165. N\u00e1jdete v \u0148om aj mno\u017estvo tipov na vyv\u00e1\u017een\u00e9 pokrmy pre silov\u00fdch \u0161portovcov i vytrvalcov.<\/p>\n","protected":false},"author":129,"featured_media":532170,"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":[7],"tags":[6127,6104,6055,6062],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-533299","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-priprava-jedla","10":"tag-strava","11":"tag-trening","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>Predtr\u00e9ningov\u00e1 \u0161portov\u00e1 v\u00fd\u017eiva: \u010do (ne)jes\u0165 pred tr\u00e9ningom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co jes\u0165 pred cvi\u010den\u00edm a v\u00fdhody predtr\u00e9ningov\u00e9ho jedla. Ak\u00e9 zdroje sacharidov, bielkov\u00edn i tukov by malo obsahova\u0165 jedlo pred cvi\u010den\u00edm? Jedl\u00e1 pre \u0161portovcov.\" \/>\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-jest-pred-treningom-a-po-treningu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Predtr\u00e9ningov\u00e1 \u0161portov\u00e1 v\u00fd\u017eiva: \u010do (ne)jes\u0165 pred tr\u00e9ningom? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u010co jes\u0165 pred cvi\u010den\u00edm a v\u00fdhody predtr\u00e9ningov\u00e9ho jedla. Ak\u00e9 zdroje sacharidov, bielkov\u00edn i tukov by malo obsahova\u0165 jedlo pred cvi\u010den\u00edm? 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