{"id":538203,"date":"2024-03-25T10:00:00","date_gmt":"2024-03-25T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=538203"},"modified":"2025-05-09T11:51:37","modified_gmt":"2025-05-09T09:51:37","slug":"co-jest-po-treningu-pred-spanim","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-jest-po-treningu-pred-spanim\/","title":{"rendered":"Jedlo po ve\u010dernom tr\u00e9ningu: \u010co (ne)jes\u0165 pred span\u00edm?"},"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-po-treningu-pred-spanim\/#Preco_jest_po_cviceni\" title=\"Pre\u010do jes\u0165 po cvi\u010den\u00ed?\">Pre\u010do jes\u0165 po cvi\u010den\u00ed?<\/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-po-treningu-pred-spanim\/#Mozem_jest_aj_po_vecernom_treningu\" title=\"M\u00f4\u017eem jes\u0165 aj po ve\u010dernom tr\u00e9ningu?\">M\u00f4\u017eem jes\u0165 aj po ve\u010dernom tr\u00e9ningu?<\/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-po-treningu-pred-spanim\/#Benefity_vecerneho_potreningoveho_jedla\" title=\"Benefity ve\u010dern\u00e9ho potr\u00e9ningov\u00e9ho jedla\">Benefity ve\u010dern\u00e9ho potr\u00e9ningov\u00e9ho jedla<\/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-po-treningu-pred-spanim\/#Co_by_malo_obsahovat_vecerne_potreningove_jedlo_a_comu_sa_vyhnut\" title=\"\u010co by malo obsahova\u0165 ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo a \u010domu sa vyhn\u00fa\u0165?\">\u010co by malo obsahova\u0165 ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo a \u010domu sa vyhn\u00fa\u0165?<\/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-po-treningu-pred-spanim\/#Strava_po_vecernom_treningu_pri_chudnuti\" title=\"Strava po ve\u010dernom tr\u00e9ningu pri chudnut\u00ed\">Strava po ve\u010dernom tr\u00e9ningu pri chudnut\u00ed<\/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-po-treningu-pred-spanim\/#Strava_po_vecernom_treningu_pri_budovani_svalov\" title=\"Strava po ve\u010dernom tr\u00e9ningu pri budovan\u00ed svalov\">Strava po ve\u010dernom tr\u00e9ningu pri budovan\u00ed svalov<\/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-po-treningu-pred-spanim\/#Ako_si_nacasovat_vecerne_potreningove_jedlo\" title=\"Ako si na\u010dasova\u0165 ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo?\">Ako si na\u010dasova\u0165 ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo?<\/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-po-treningu-pred-spanim\/#Tipy_na_jedla_po_vecernom_treningu\" title=\"Tipy na jedl\u00e1 po ve\u010dernom tr\u00e9ningu\">Tipy na jedl\u00e1 po ve\u010dernom tr\u00e9ningu<\/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-po-treningu-pred-spanim\/#Ake_jedla_nie_su_vhodne_po_vecernom_treningu\" title=\"Ak\u00e9 jedl\u00e1 nie s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?&nbsp;\">Ak\u00e9 jedl\u00e1 nie s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?&nbsp;<\/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-po-treningu-pred-spanim\/#Ktore_suplementy_su_vhodne_po_vecernom_treningu\" title=\"Ktor\u00e9 suplementy s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?\">Ktor\u00e9 suplementy s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-po-treningu-pred-spanim\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cvi\u010d\u00edte pravidelne ve\u010der? V tom pr\u00edpade sa zrejme ani v\u00e1m nevyhla dilema, \u010di je dobr\u00fd n\u00e1pad najes\u0165 sa po tr\u00e9ningu alebo rad\u0161ej vydr\u017ea\u0165 do ra\u0148ajok. Mo\u017eno v\u00e1m pri poh\u013eade na neskor\u00fa ve\u010deru chodia hlavou my\u0161lienky typu \u201cpriberiem z toho\u201d, \u201culo\u017e\u00ed sa mi to do tuku\u201d \u010di \u201cje d\u00e1vno po \u0161iestej hodine, u\u017e nem\u00f4\u017eem jes\u0165\u201d. V tom pr\u00edpade je tento \u010dl\u00e1nok pr\u00e1ve pre v\u00e1s.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potr\u00e9ningov\u00e9 jedlo, zn\u00e1me aj ako<strong> post-workout meal, <\/strong>je toti\u017e st\u00e1le ve\u013ekou t\u00e9mou. Vieme, \u017ee je d\u00f4le\u017eit\u00e9 pre <strong>regener\u00e1ciu <\/strong>a<strong> rast svalov. <\/strong>Rovnako hr\u00e1 d\u00f4le\u017eit\u00fa rolu v tom, \u010di budeme \u00faspe\u0161n\u00ed na ceste za vysn\u00edvanou postavou. A to ako pri <strong>budovan\u00ed svalov,<\/strong> tak aj pri<strong> chudnut\u00ed.<\/strong> Ve\u010dern\u00e9 tr\u00e9ningy n\u00e1m v\u0161ak t\u00fato idylku trochu kazia, preto\u017ee sa bij\u00fa s predstavou, \u017ee ve\u010der by sa u\u017e nemalo jes\u0165. Ako to teda je?&nbsp; M\u00f4\u017eeme sa najes\u0165 bez v\u00fd\u010ditiek aj po ve\u010dernom tr\u00e9ningu?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku n\u00e1jdete tipy na tieto jedl\u00e1 po tr\u00e9ningu pred span\u00edm:<\/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=\"#oblozene-pecivo\" style=\"border-radius:0px\">Oblo\u017een\u00e9 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=\"#pecivo-s-natierkou\" style=\"border-radius:0px\">Pe\u010divo s n\u00e1tierkou<\/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\" 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=\"#komplexne-jedlo-s-masom\" style=\"border-radius:0px\">Komplexn\u00e9 jedlo s m\u00e4som<\/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-s-rybou\" style=\"border-radius:0px\">Komplexn\u00e9 jedlo s rybou<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/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=\"#komplexne-jedlo-s-nahradou-masa\" style=\"border-radius:0px\">Komplexn\u00e9 jedlo s n\u00e1hradou m\u00e4sa<\/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=\"#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=\"#sladke-jedlo\" style=\"border-radius:0px\">Sladk\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=\"#tvaroh-jogurt-cottage\" style=\"border-radius:0px\">Tvaroh, jogurt a cottage<\/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_po_cviceni\"><\/span>Pre\u010do jes\u0165 po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj vy sa v\u017edy tak te\u0161\u00edte na chutn\u00e9 jedlo, ktor\u00e9 v\u00e1s \u010dak\u00e1 doma po n\u00e1ro\u010dnom tr\u00e9ningu? Niet sa \u010domu divi\u0165, ve\u010f po poctivom tr\u00e9ningu n\u00e1m poriadne vyhladne. Nezabudnite v\u0161ak, \u017ee potr\u00e9ningov\u00e9 jedlo n\u00e1m nesl\u00fa\u017ei len ako pohladenie du\u0161i\u010dky potom, \u010do zo seba vyd\u00e1me na tr\u00e9ningu maximum.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prvom rade v\u010faka nemu pom\u00f4\u017eeme telu efekt\u00edvne <strong>zregenerova\u0165, nabra\u0165 nov\u00fa silu <\/strong>a v \u010do najlep\u0161ej kond\u00edcii sa <strong>pripravi\u0165 na \u010fal\u0161\u00ed maxim\u00e1lny v\u00fdkon. <\/strong>Po\u010das cvi\u010denia toti\u017e doch\u00e1dza k r\u00f4znym zmen\u00e1m v organizme, ako je postupn\u00e9 <strong>vy\u010derpanie energetick\u00fdch z\u00e1sob <\/strong>\u010di napr\u00edklad<strong> po\u0161kodenie svalov\u00fdch tkan\u00edv. <\/strong>Na\u0161e telo n\u00e1sledne potrebuje spr\u00e1vnu v\u00fd\u017eivu na to, aby malo z \u010doho <strong>opravi\u0165 svaly<\/strong> po\u0161koden\u00e9 cvi\u010den\u00edm. Rovnako si \u017eiada doplnenie <strong>glykog\u00e9nov\u00fdch z\u00e1sob, <\/strong>\u010di\u017ee rezerv sacharidov, ktor\u00e9 s\u00fa ulo\u017een\u00e9 vo svaloch, a poskytuje im energiu pri \u0161portovej aktivite. Preto potrebujeme v potr\u00e9ningovom jedle prija\u0165 \u017eiviny, ktor\u00e9 n\u00e1m pom\u00f4\u017eu zamera\u0165 sa pr\u00e1ve na tieto procesy. <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>V dne\u0161nom \u010dl\u00e1nku sa budeme venova\u0165 najm\u00e4 v\u00fd\u017eive po ve\u010dernom tr\u00e9ningu. Ak v\u00e1s v\u0161ak vo v\u0161eobecnosti zauj\u00edma, ako si zostavi\u0165 potr\u00e9ningov\u00e9 jedlo, nev\u00e1hajte si pre\u010d\u00edta\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 po tr\u00e9ningu? Najlep\u0161ie jedl\u00e1 a doplnky pre bodybuilderov \u010di vytrvalcov.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0.jpg\" alt=\"Pre\u010do jes\u0165 po cvi\u010den\u00ed?\" class=\"wp-image-538259\" title=\"Pre\u010do jes\u0165 po cvi\u010den\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mozem_jest_aj_po_vecernom_treningu\"><\/span>M\u00f4\u017eem jes\u0165 aj po ve\u010dernom tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1le sa m\u00f4\u017eete stretn\u00fa\u0165 s odpor\u00fa\u010dan\u00edm, \u017ee je ide\u00e1lne <strong>vynech\u00e1va\u0165 ve\u010deru,<\/strong> preto\u017ee sa z nej predsa priber\u00e1 a jedlo zjeden\u00e9 po \u0161iestej hodine ve\u010der sa automaticky uklad\u00e1 do tuku. V skuto\u010dnosti v\u0161ak telesn\u00fd tuk prib\u00fada len v jednom jedinom pr\u00edpade, a to vtedy, ke\u010f sme v<strong> kalorickom nadbytku. <\/strong>V pr\u00edpade, \u017ee je celkov\u00fd denn\u00fd pr\u00edjem energie dlhodobo vy\u0161\u0161\u00ed ako jej v\u00fddaj, telo si tento prebytok uklad\u00e1 vo forme tukov\u00fdch z\u00e1sob.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto, ak n\u00e1\u0161 <strong>celodenn\u00fd pr\u00edjem kal\u00f3ri\u00ed neprevy\u0161uje ich v\u00fddaj,<\/strong> pokojne si m\u00f4\u017eeme dopria\u0165 jedlo aj o desiatej ve\u010der bez toho, aby sme sa b\u00e1li priberania. Ak sa teda vr\u00e1tite z tr\u00e9ningu v neskor\u00fdch hodin\u00e1ch, nemus\u00edte sa tr\u00e1pi\u0165 hladom, a to plat\u00ed aj pri chudnut\u00ed. Ale ak si aj tak st\u00e1le mysl\u00edte, \u017ee je predsa len istej\u0161ie vydr\u017ea\u0165 do r\u00e1na? V tom pr\u00edpade si zapam\u00e4tajte, \u017ee ke\u010f chceme dosahova\u0165 v\u00fdsledky, kvalitn\u00e9 potr\u00e9ningov\u00e9 jedlo je nutnos\u0165 a pre ve\u010dern\u00fd tr\u00e9ning to <strong>plat\u00ed dvojn\u00e1sobne.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po \u0148om toti\u017e nasleduje noc, \u010di\u017ee<strong> dlh\u00e1 doba hladovania, <\/strong>po\u010das ktorej by sme nemali necha\u0165 unaven\u00e9 svaly bez dod\u00e1vky kvalitn\u00fdch \u017eiv\u00edn. Ako sme si v\u0161ak u\u017e povedali, ak si ich doprajeme, na\u0161e telo ich vyu\u017eije prednostne na regener\u00e1ciu tr\u00e9ningom po\u0161koden\u00fdch svalov a doplnenie vy\u010derpan\u00e9ho glykog\u00e9nu. Ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo tak ur\u010dite m\u00e1 v jed\u00e1lni\u010dku svoje \u010destn\u00e9 miesto.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,44248,46912,48508,50206\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefity_vecerneho_potreningoveho_jedla\"><\/span>Benefity ve\u010dern\u00e9ho potr\u00e9ningov\u00e9ho jedla<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Podporuje regener\u00e1ciu a udr\u017eanie svalov<\/h3>\n\n\n\n<p>Ka\u017ed\u00e9 spr\u00e1vne zostaven\u00e9 potr\u00e9ningov\u00e9 jedlo s poctivou d\u00e1vkou<strong> bielkov\u00edn <\/strong>m\u00f4\u017ee<strong> <\/strong>pom\u00f4c\u0165 <strong>zastavi\u0165 odb\u00faravanie svalov<\/strong> po n\u00e1ro\u010dnom v\u00fdkone. Svaly s\u00fa toti\u017e tvoren\u00e9 svalov\u00fdmi bielkovinami, ktor\u00e9 s\u00fa po cvi\u010den\u00ed po\u0161koden\u00e9 a doch\u00e1dza k ich rozpadu <strong>(katabolizmu). <\/strong>Pr\u00edjmom bielkov\u00edn z potr\u00e9ningov\u00e9ho jedla sa sna\u017e\u00edme nabudi\u0165 v tele <strong>anabolick\u00e9 procesy,<\/strong> \u010di\u017ee tie, pri ktor\u00fdch sa svalov\u00e1 hmota naopak <strong>tvor\u00ed <\/strong>a <strong>obnovuje. <\/strong>Dostato\u010dn\u00e1 d\u00e1vka prote\u00ednov v post-workout jedle tak pom\u00e1ha <strong>regenerova\u0165 <\/strong>a <strong>obnovova\u0165 <\/strong>svaly po\u0161koden\u00e9 tr\u00e9ningom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/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. Zvy\u0161uje synt\u00e9zu svalov\u00fdch bielkov\u00edn a rast svalov<\/h3>\n\n\n\n<p>V\u010faka potr\u00e9ningov\u00e9mu jedlu bohat\u00e9mu na bielkoviny m\u00f4\u017eeme svalov\u00fa hmotu nielen udr\u017eiava\u0165, ale aj <strong>budova\u0165. <\/strong>D\u00e1vame tak toti\u017e telu k dispoz\u00edcii <strong>stavebn\u00fd materi\u00e1l<\/strong> pre tvorbu nov\u00fdch svalov. Hoci telo pracuje na ich raste v priebehu cel\u00e9ho d\u0148a a \u010derp\u00e1 z celkov\u00e9ho denn\u00e9ho pr\u00edjmu bielkov\u00edn, potr\u00e9ningov\u00e1 d\u00e1vka je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dne\u0161n\u00e9 odpor\u00fa\u010dania n\u00e1m hovoria, \u017ee pre t\u00fa najlep\u0161iu podporu rastu svalov by sme mali prija\u0165 bielkoviny do<strong> 2 hod\u00edn po tr\u00e9ningu. <\/strong>Ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo je tak d\u00f4le\u017eitou s\u00fa\u010das\u0165ou cesty za formou, na ktorej tak \u0165a\u017eko pracujeme. Ak ho toti\u017e vynech\u00e1me, nasleduje noc a pokojne aj viac ako desa\u0165 hod\u00edn bez pr\u00edjmu potravy, \u010do na\u0161im tr\u00e9ningom vy\u010derpan\u00fdm svalom ur\u010dite neprospeje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1.jpg\" alt=\"Vplyv potr\u00e9ningov\u00e9ho jedla na rast svalov\" class=\"wp-image-538275\" title=\"Vplyv potr\u00e9ningov\u00e9ho jedla na rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Obnovuje glykog\u00e9nov\u00e9 z\u00e1soby<\/h3>\n\n\n\n<p>Telo vyu\u017e\u00edva z\u00e1sobn\u00e9 sacharidy vo forme <strong>svalov\u00e9ho glykog\u00e9nu<\/strong> na doplnenie energie po\u010das v\u00fdkonu. Po tr\u00e9ningu, a to najm\u00e4 tom intenz\u00edvnom a n\u00e1ro\u010dnom, s\u00fa v\u0161ak tieto z\u00e1soby vy\u010derpan\u00e9, a tak je na \u010dase ich<strong> doplni\u0165.<\/strong> Pr\u00e1ve preto potrebujeme potr\u00e9ningov\u00e9 jedlo s dostato\u010dnou d\u00e1vkou sacharidov. Tie pom\u00f4\u017eu z\u00e1sobn\u00fd glykog\u00e9n znova obnovi\u0165 a pripravi\u0165 tak svaly na \u010fal\u0161ie cvi\u010denie, najm\u00e4 ke\u010f n\u00e1s \u010dak\u00e1 tr\u00e9ning hne\u010f r\u00e1no po prebuden\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/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=\"Co_by_malo_obsahovat_vecerne_potreningove_jedlo_a_comu_sa_vyhnut\"><\/span>\u010co by malo obsahova\u0165 ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo a \u010domu sa vyhn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlavn\u00fdm cie\u013eom potr\u00e9ningov\u00e9ho jedla je dopria\u0165 telu v\u0161etky potrebn\u00e9 <strong>makro&#8217; <\/strong>a <strong>mikro\u017eiviny <\/strong>v tom spr\u00e1vnom <strong>mno\u017estve <\/strong>a <strong>pomere, <\/strong>aby mohlo po v\u00fdkone zregenerova\u0165. To samozrejme plat\u00ed pre post-workout v\u00fd\u017eivu v ak\u00fako\u013evek denn\u00fa dobu, ale t\u00e1 ve\u010dern\u00e1 m\u00e1 svoje \u0161pecifik\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mus\u00edme myslie\u0165 najm\u00e4 na to, \u017ee ide o jedlo <strong>tesne pred span\u00edm. <\/strong>A ke\u010f\u017ee sp\u00e1nok je pre zdravie a regener\u00e1ciu rovnako v\u00fdznamn\u00fd, ako jed\u00e1lni\u010dek, ur\u010dite ho<strong> nechceme naru\u0161i\u0165. <\/strong>To by mohlo sp\u00f4sobi\u0165 napr\u00edklad tr\u00e1venie ve\u013ek\u00e9ho a \u0165a\u017ek\u00e9ho jedla. Preto je d\u00f4le\u017eit\u00e9, aby bola hostina po neskorom tr\u00e9ningu <strong>od\u013eah\u010denej\u0161ia, <\/strong>a ak si to na\u0161e telo vy\u017eaduje, tak aj <strong>men\u0161ia.<\/strong> Ur\u010dite uzn\u00e1te, \u017ee da\u0165 si pred span\u00edm ve\u013ek\u00fd burger s opekan\u00fdmi zemiakmi nie je ten najlep\u0161\u00ed n\u00e1pad rovnako, ako napr\u00edklad v\u00fddatn\u00fa pikantn\u00fa \u00e1zijsk\u00fa dobrotu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite z\u00e1rove\u0148 na to, aby porcia po cvi\u010den\u00ed zodpovedala <strong>n\u00e1ro\u010dnosti tr\u00e9ningu. <\/strong>Je toti\u017e rozdiel medzi intenz\u00edvnym hodinov\u00fdm tr\u00e9ningom, v ktorom pad\u00e1 jeden osobn\u00fd rekord za druh\u00fdm, a lekciou pohodovej jogy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00e9 potr\u00e9ningov\u00e9 jedlo, a to aj to ve\u010dern\u00e9, by malo obsahova\u0165<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bielkoviny<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sacharidy<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuky<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kninu<\/strong><\/a>, ako aj dostatok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednov<\/strong><\/a><strong> <\/strong>a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>miner\u00e1lnych l\u00e1tok<\/strong><\/a><strong>. <\/strong>V prvom rade by sme mali kl\u00e1s\u0165 <strong>d\u00f4raz na dostato\u010dn\u00fd podiel bielkov\u00edn.<\/strong> Ostatn\u00e9 \u017eiviny je tie\u017e ur\u010dite d\u00f4le\u017eit\u00e9 zaradi\u0165, ale ich mno\u017estvo je flexibilnej\u0161ie. Viac sa m\u00f4\u017ee odv\u00edja\u0165 od celkov\u00e9ho denn\u00e9ho pr\u00edjmu t\u00fdchto l\u00e1tok alebo od toho, ako v\u00fdkonn\u00fd je n\u00e1\u0161 tr\u00e1viaci syst\u00e9m vo ve\u010dern\u00fdch a no\u010dn\u00fdch hodin\u00e1ch. Pritom nezabudnite ani na <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pitn\u00fd re<\/a><a aria-label=\"\u017e (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017e<\/a><a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" class=\"ek-link\">im<\/a>, aby ste doplnili tekutiny, ktor\u00e9 ste stratili po\u010das tr\u00e9ningu poten\u00edm.&nbsp;<\/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-1186938002-1124x749.jpg\" alt=\"\u010co by malo obsahova\u0165 potr\u00e9ningov\u00e9 jedlo? \" class=\"wp-image-538291\" title=\"\u010co by malo obsahova\u0165 potr\u00e9ningov\u00e9 jedlo? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Bielkoviny<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e1 funkcia: <\/strong>hraj\u00fa rolu v obnove a regener\u00e1cii svalov po\u0161koden\u00fdch tr\u00e9ningom. Tie\u017e s\u00fa materi\u00e1lom pre rast a budovanie novej svalovej hmoty.&nbsp;<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 mno\u017estvo: <\/strong>aktu\u00e1lne odpor\u00fa\u010dania n\u00e1m hovoria, \u017ee v potr\u00e9ningovom jedle by sme mali prija\u0165 <strong>20 \u2013 40 g bielkov\u00edn<\/strong> na to, aby sme \u010do najlep\u0161ie podporili tvorbu svalov\u00fdch bielkov\u00edn (<em>muscle protein synthesis<\/em> &#8211; MPS). D\u00f4le\u017eit\u00fd je v\u0161ak najm\u00e4 celkov\u00fd denn\u00fd pr\u00edjem prote\u00ednov. Ten by sa mal u \u0161portovcov a akt\u00edvnych \u013eud\u00ed pohybova\u0165 v rozmedz\u00ed <strong>1,4 \u2013 2 g \/ kg<\/strong> <strong>telesnej hmotnosti. <\/strong>Presn\u00e9 hodnoty sa odv\u00edjaj\u00fa od n\u00e1ro\u010dnosti \u0161portovej aktivity a \u017eivotn\u00e9ho \u0161t\u00fdlu. V pr\u00edpade chudnutia alebo maximaliz\u00e1cie rastu svalov m\u00f4\u017ee by\u0165 vhodn\u00e1 d\u00e1vka pokojne e\u0161te vy\u0161\u0161ia, a to a\u017e 2,4 g\/kg TH. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/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 po tr\u00e9ningu<\/h4>\n\n\n\n<p>Po tr\u00e9ningu by sme mali siahnu\u0165 po kvalitn\u00fdch bielkovin\u00e1ch s vysokou biologickou hodnotou. Ktor\u00e9 to s\u00fa?<\/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\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, rastlinn\u00e9 alternat\u00edvy m\u00e4sa (<a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, robi, <a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>), mlie\u010dne v\u00fdrobky, vajcia, prote\u00edny vo forme suplementov &#8211; <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>,<a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> rastlinn\u00fd prote\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaze\u00edn<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nevhodn\u00e9 zdroje bielkov\u00edn po tr\u00e9ningu<\/h4>\n\n\n\n<p>Vyh\u00fdbajte sa najm\u00e4 bielkovinov\u00fdm potravin\u00e1m s <strong>vysok\u00fdm obsahom tuku.<\/strong><\/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>tu\u010dn\u00e9 m\u00e4so, tu\u010dn\u00e9 \u00fadeniny<\/strong> (sal\u00e1my, klob\u00e1sy), <strong>vn\u00fatornosti<\/strong> \u010di napr\u00edklad <strong>vypr\u00e1\u017ean\u00e9 m\u00e4so.&nbsp;<\/strong><\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1124x750.jpg\" alt=\"Ak\u00e9 zdroje bielkov\u00edn s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?\" class=\"wp-image-538307\" title=\"Ak\u00e9 zdroje bielkov\u00edn s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tuky<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e1 funkcia:<\/strong> sl\u00fa\u017ei najm\u00e4 ako <strong>zdroj energie<\/strong> pre telo.&nbsp;<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 mno\u017estvo:<\/strong> tuk je d\u00f4le\u017eitou zlo\u017ekou komplexn\u00e9ho jedla, ale v potr\u00e9ningovom jedle by sme to s n\u00edm <strong>nemali preh\u00e1\u0148a\u0165.<\/strong> Tr\u00e1vi sa toti\u017e <strong>pomal\u0161ie, <\/strong>ako bielkoviny a sacharidy, a tak m\u00f4\u017ee<strong> spoma\u013eova\u0165 ich vstreb\u00e1vanie.<\/strong> My v\u0161ak po tr\u00e9ningu chceme telu doplni\u0165 tieto \u017eiviny \u010do najr\u00fdchlej\u0161ie. Optim\u00e1lne mno\u017estvo tuku v post-workout jedle sa tak pohybuje v rozmedz\u00ed <strong>10 \u2013 20 g. <\/strong>Z\u00e1rove\u0148 plat\u00ed, \u017ee tuk v jed\u00e1lni\u010dku by mal tvori\u0165 30 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. To pri referen\u010dnom pr\u00edjme 2000 kcal predstavuje 300 kcal, \u010di\u017ee cca 67 g tuku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/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 po tr\u00e9ningu<\/h4>\n\n\n\n<p>Do jedla si pridajte najm\u00e4 <strong>rastlinn\u00e9 zdroje tuku, <\/strong>ktor\u00e9 obsahuj\u00fa zdrav\u00e9 mononenas\u00fdten\u00e9 a polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny.&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>Ide tak o <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9 oleje<\/a>, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy, semen\u00e1<\/a>, <a href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov\u00e9 masl\u00e1<\/a> \u010di napr\u00edklad <strong>avok\u00e1do.&nbsp;<\/strong><\/li>\n\n\n\n<li>Tuk prirodzene obsahuj\u00fa aj v\u0161etky <strong>\u017eivo\u010d\u00ed\u0161ne potraviny<\/strong> (m\u00e4so, mlie\u010dne v\u00fdrobky, vajcia a pod.). Tento tuk je tie\u017e v poriadku a v jed\u00e1lni\u010dku m\u00e1 svoje miesto.<\/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 po tr\u00e9ningu<\/h4>\n\n\n\n<p>Po ve\u010dernom tr\u00e9ningu by sme sa mali ide\u00e1lne vyh\u00fdba\u0165 potravin\u00e1m s nadmern\u00fdm mno\u017estvom tuku. S\u00fa to napr\u00edklad nasleduj\u00face.<\/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 a \u00fadeniny, vypr\u00e1\u017ean\u00e9 jedl\u00e1 \u010di \u0165a\u017ek\u00e9 pokrmy s om\u00e1\u010dkami, dezerty, sladkosti a cukrovinky&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg\" alt=\"Ak\u00fa s\u00fa vhodn\u00e9 zdroje tuku po ve\u010dernom tr\u00e9ningu?\" class=\"wp-image-538323\" title=\"Ak\u00fa s\u00fa vhodn\u00e9 zdroje tuku po ve\u010dernom tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Sacharidy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e1 funkcia: <\/strong>s\u00fa d\u00f4le\u017eit\u00e9 pre<strong> <\/strong>obnovenie vy\u010derpan\u00fdch glykog\u00e9nov\u00fdch z\u00e1sob a sl\u00fa\u017eia ako zdroj energie pre telo. <sup>[8]<\/sup><\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 mno\u017estvo: <\/strong>odpor\u00fa\u010dania na pr\u00edjem sacharidov po tr\u00e9ningu sa t\u00fdkaj\u00fa najm\u00e4 profesion\u00e1lnych \u0161portovcov, ktor\u00ed systematicky dop\u013a\u0148aj\u00fa sacharidov\u00e9 z\u00e1soby postupne aj nieko\u013eko hod\u00edn po tr\u00e9ningu. Pre <strong>rekrea\u010dn\u00fdch \u0161portovcov<\/strong> v\u0161ak konkr\u00e9tne odpor\u00fa\u010danie neexistuje. Z dostupn\u00fdch zdrojov v\u0161ak m\u00f4\u017eeme poveda\u0165, \u017ee optim\u00e1lny m\u00f4\u017ee by\u0165 pr\u00edjem<strong> 0,5 \u2013 1,2 g\/ kg TH. <\/strong>Konkr\u00e9tne mno\u017estvo z\u00e1vis\u00ed od n\u00e1ro\u010dnosti tr\u00e9ningu \u010di na\u0161ich cie\u013eov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vhodn\u00e9 zdroje sacharidov po tr\u00e9ningu<\/h4>\n\n\n\n<p>Po ve\u010dernom tr\u00e9ningu je ide\u00e1lne dopria\u0165 telu <strong>komplexn\u00e9 sacharidy, <\/strong>ktor\u00e9 sa tr\u00e1via a vstreb\u00e1vaj\u00fa do krvi <strong>pomaly <\/strong>a <strong>postupne. <\/strong>V\u010faka tomu pom\u00e1haj\u00fa udr\u017ea\u0165 dlh\u0161\u00ed pocit s\u00fdtosti a navy\u0161e <strong>nesp\u00f4sobuj\u00fa prudk\u00fd n\u00e1rast hladiny cukru v krvi. <\/strong>Z \u010doho m\u00f4\u017eete vybera\u0165?<\/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>zemiaky, bat\u00e1ty, ry\u017ea, <a href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poh\u00e1nka<\/a>, <a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa <\/a>, <a href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny<\/a>, vr\u00e1tane <a href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskusu<\/a>, <a href=\"https:\/\/gymbeam.sk\/celozrnny-psenicny-bulgur-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obilninov\u00e9 ka\u0161e<\/a>, pe\u010divo, <a href=\"https:\/\/gymbeam.sk\/psenicna-tortilla-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla&nbsp;<\/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 sacharidov po tr\u00e9ningu<\/h4>\n\n\n\n<p>Ide\u00e1lne sa vyh\u00fdbajte sladk\u00fdm pokrmom a potravin\u00e1m pln\u00fdm najm\u00e4 <strong>jednoduch\u00e9ho cukru. <\/strong>Nielen\u017ee s\u00fa tieto jedl\u00e1 a potraviny \u010dasto chudobn\u00e9 na bielkoviny, ale navy\u0161e<strong> <\/strong>sa r\u00fdchlo tr\u00e1via a dok\u00e1\u017eu prudko zv\u00fd\u0161i\u0165 hladinu cukru v krvi. Ve\u010der je v\u0161ak naopak v\u00fdhodnej\u0161ie, aby n\u00e1\u0161 tr\u00e1viaci syst\u00e9m spracov\u00e1val jedlo pomal\u0161ie a v priebehu noci sme si mohli udr\u017eiava\u0165 stabiln\u00fa glyk\u00e9miu.<\/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>Vynechajte preto <strong>cukrovinky, dezerty<\/strong>, sladk\u00e9 <strong>jemn\u00e9 pe\u010divo, <\/strong>sladk\u00e9 jedl\u00e1 ako klasick\u00e9 palacinky s nutellou a apod. <strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1.png\" alt=\"Ak\u00fa s\u00fa vhodn\u00e9 zdroje sacharidov po ve\u010dernom tr\u00e9ningu?\" class=\"wp-image-538339\" title=\"Ak\u00fa s\u00fa vhodn\u00e9 zdroje sacharidov po ve\u010dernom tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1-400x267.png 400w\" 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_po_vecernom_treningu_pri_chudnuti\"><\/span>Strava po ve\u010dernom tr\u00e9ningu pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme si u\u017e povedali, ve\u010der sa nemus\u00edte tr\u00e1pi\u0165 hladom ani vtedy, ke\u010f sa sna\u017e\u00edte schudn\u00fa\u0165. Pr\u00e1ve naopak, telo v\u00e1m za ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo po\u010fakuje. V\u010faka nemu toti\u017e m\u00f4\u017ee nielen lep\u0161ie <strong>regenerova\u0165 <\/strong>a zbiera\u0165 sily na ten najlep\u0161\u00ed<strong> v\u00fdkon v \u010fal\u0161om tr\u00e9ningu, <\/strong>ale aj <strong>nestr\u00e1ca\u0165 svaly.<\/strong> Po\u010das chudnutia, ke\u010f sme v kalorickom deficite, je toti\u017e telo n\u00e1chylnej\u0161ie ku <strong>katabolizmu svalov\u00fdch bielkov\u00edn<\/strong> a <strong>\u00fabytku svalovej hmoty.<\/strong> Tomu by sme sa v\u0161ak mali za ka\u017ed\u00fa cenu sna\u017ei\u0165 vyhn\u00fa\u0165. Kvalitn\u00e9 potr\u00e9ningov\u00e9 jedlo bohat\u00e9 na bielkoviny je pri tejto snahe na nezaplatenie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, ke\u010f sa najeme ve\u010der, je men\u0161ia \u0161anca, \u017ee n\u00e1s nasleduj\u00faci de\u0148 prepadne vl\u010d\u00ed hlad, pri ktorom budeme ma\u0165 potrebu vyluxova\u0165 chladni\u010dku. Plnohodnotn\u00e9 ve\u010dern\u00e9 jedlo skr\u00e1tka pom\u00f4\u017ee navodi\u0165 lep\u0161iu <strong>s\u00fdtos\u0165 <\/strong>a <strong>kontrolu hladu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f v\u0161ak chceme z\u00edska\u0165 z post-workout jedla tieto v\u00fdhody a z\u00e1rove\u0148 zhadzova\u0165 kilogramy tuku, mus\u00edme samozrejme <strong>dodr\u017eiava\u0165 <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>. <\/strong>Mno\u017estvo kal\u00f3ri\u00ed vo ve\u010deri sa tak mus\u00ed zmesti\u0165 do celkov\u00e9ho denn\u00e9ho pr\u00edjmu energie, ktor\u00fd potrebujeme prij\u00edma\u0165 na chudnutie. V tom pr\u00edpade nebude vadi\u0165 ani to, \u017ee si vychutn\u00e1me poctiv\u00fa d\u00e1vku sacharidov po tej magickej \u0161iestej hodine ve\u010der, kedy u\u017e mnoh\u00ed sacharidy vyra\u010fuj\u00fa. Pr\u00e1ve naopak, telo sa pote\u0161\u00ed, \u017ee bude ma\u0165 mo\u017enos\u0165 obnovi\u0165 z\u00e1soby glykog\u00e9nu.&nbsp;<\/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 podrobnej\u0161ie, \u010do v\u0161etko robi\u0165 pre to, aby ste \u00faspe\u0161ne schudli, pre\u010d\u00edtajte si \u010dl\u00e1nok&nbsp; <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1.png\" alt=\"Ako jes\u0165 po ve\u010dernom tr\u00e9ningu pri chudnut\u00ed?\" class=\"wp-image-538355\" title=\"Ako jes\u0165 po ve\u010dernom tr\u00e9ningu pri chudnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1-400x267.png 400w\" 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_po_vecernom_treningu_pri_budovani_svalov\"><\/span>Strava po ve\u010dernom tr\u00e9ningu pri budovan\u00ed svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f chceme, aby n\u00e1m r\u00e1stli svaly, mali by sme sa sna\u017ei\u0165 \u010do najviac podpori\u0165 <strong>proteosynt\u00e9zu, <\/strong>\u010di\u017ee <strong>tvorbu svalov\u00fdch bielkov\u00edn. <\/strong>Naopak, d\u00f4le\u017eit\u00e9 je tie\u017e zamedzi\u0165 <strong>spa\u013eovaniu svalov, <\/strong>teda <strong>katabolizmu. <\/strong>Samozrejme na to, aby sa n\u00e1m tvorila nov\u00e1 svalov\u00e1 hmota, mus\u00edme by\u0165 v <strong>kalorickom nadbytku, <\/strong>\u010di\u017ee prij\u00edma\u0165 viac energie ako vyd\u00e1va\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potr\u00e9ningov\u00e9 jedlo n\u00e1m efekt\u00edvne dopln\u00ed potrebn\u00fa energiu aj bielkoviny. Aktu\u00e1lne vedeck\u00e9 zdroje n\u00e1m v\u0161ak hovoria, \u017ee nie je a\u017e tak d\u00f4le\u017eit\u00e9 \u013epie\u0165 na anabolickom okne a h\u00e1dza\u0165 do seba prote\u00edny hne\u010f po skon\u010den\u00ed tr\u00e9ningu. V prvom rade je podstatn\u00e9 prij\u00edma\u0165 <strong>dostatok bielkov\u00edn v priebehu cel\u00e9ho d\u0148a. <\/strong>\u010co sa t\u00fdka potr\u00e9ningov\u00e9ho jedla, je ide\u00e1lne, aby nasledovalo <strong>3 \u2013 4 hodiny po <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>predtr\u00e9ningovom jedle<\/strong><\/a><strong>.<\/strong> To zhruba zodpoved\u00e1 odpor\u00fa\u010daniu, ktor\u00e9 sme si u\u017e dnes spomenuli, a to, \u017ee post-workout meal by sme si mali dopria\u0165 <strong>do 2 hod\u00edn po cvi\u010den\u00ed. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete vedie\u0165 viac o tom, ako efekt\u00edvne budova\u0165 svaly, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1.webp\" alt=\"Ako jes\u0165 po ve\u010dernom tr\u00e9ningu pri budovan\u00ed svalov?\" class=\"wp-image-538371\" title=\"Ako jes\u0165 po ve\u010dernom tr\u00e9ningu pri budovan\u00ed svalov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1-400x267.webp 400w\" 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_nacasovat_vecerne_potreningove_jedlo\"><\/span>Ako si na\u010dasova\u0165 ve\u010dern\u00e9 potr\u00e9ningov\u00e9 jedlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010dasovanie jedla po ve\u010dernom tr\u00e9ningu by sa malo ide\u00e1lne riadi\u0165 pod\u013ea dvoch faktorov &#8211; <strong>samotn\u00e9ho tr\u00e9ningu<\/strong> a <strong>sp\u00e1nku.<\/strong> Potrebujeme do seba toti\u017e dosta\u0165 nejak\u00e9 jedlo na to, aby sme telo <strong>vy\u017eivili po n\u00e1ro\u010dnom tr\u00e9ningu. <\/strong>Na druh\u00fa stranu by sa v\u0161ak \u010das ve\u010dere mal riadi\u0165 aj ve\u010dierkou. Jedlo tesne pred \u013eahnut\u00edm do postele toti\u017e m\u00f4\u017ee <strong>naru\u0161i\u0165 kvalitu sp\u00e1nku. <\/strong>Ako z toho von?&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>Post-workout jedlo si dajte ide\u00e1lne zhruba do <strong>dvoch hod\u00edn po tr\u00e9ningu.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eete sa najes\u0165 <strong>cestou z fitka<\/strong> alebo <strong>v pokoji po pr\u00edchode domov.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Ako ve\u013emi by ste sa mali s jedlom pon\u00e1h\u013ea\u0165 sa odv\u00edja od toho,<strong> kedy p\u00f4jdete spa\u0165.&nbsp;<\/strong><\/li>\n\n\n\n<li>Odpor\u00fa\u010dania hovoria, \u017ee ide\u00e1lne by sme mali jes\u0165 naposledy <strong>dve hodiny pred span\u00edm.<\/strong> Z\u00e1le\u017e\u00ed v\u0161ak aj na tom, ako jedlo v tomto \u010dase tolerujeme. M\u00f4\u017ee tak by\u0165 \u00faplne v poriadku da\u0165 si od\u013eah\u010denej\u0161\u00ed snack aj <strong>hodinu pred sp\u00e1nkom.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ak m\u00e1te priestor, doprajte si plnohodnotn\u00fa ve\u010deru maxim\u00e1lne spomenut\u00e9 dve hodiny pred \u013eahnut\u00edm do postele.<\/li>\n\n\n\n<li>Ak v\u00e1s tla\u010d\u00ed \u010das, najedzte sa priamo po tr\u00e9ningu \u010di si dajte men\u0161ie jedlo bohat\u00e9 na bielkoviny pokojne aj hodinu pred span\u00edm.<\/li>\n\n\n\n<li>V ka\u017edom pr\u00edpade myslite na to, \u017ee po tr\u00e9ningu je d\u00f4le\u017eit\u00e9 najes\u0165 sa a ne\u00eds\u0165 spa\u0165 so \u0161kv\u0155kaj\u00facim \u017eal\u00fadkom.<\/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=\"Tipy_na_jedla_po_vecernom_treningu\"><\/span>Tipy na jedl\u00e1 po ve\u010dernom tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edprava potr\u00e9ningov\u00e9ho jedla nemus\u00ed by\u0165 \u017eiadna raketov\u00e1 veda. M\u00f4\u017eete si dopria\u0165 <strong>jednoduch\u0161ie <\/strong>aj<strong> komplikovanej\u0161ie pokrmy<\/strong> a z\u00e1le\u017e\u00ed len na v\u00e1s, \u010di si vychutn\u00e1te <strong>sladk\u00fa <\/strong>alebo <strong>slan\u00fa dobrotu. <\/strong>V\u017edy v\u0161ak dbajte na to, aby bolo jedlo prisp\u00f4soben\u00e9 celkov\u00e9mu denn\u00e9mu energetick\u00e9mu pr\u00edjmu a obsahovalo v\u0161etky d\u00f4le\u017eit\u00e9 \u017eiviny.&nbsp;<\/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 po ve\u010dernom cvi\u010den\u00ed tla\u010d\u00ed \u010das, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 pripravi\u0165 si potr\u00e9ningov\u00e9 jedlo <strong>dopredu,<\/strong> napr\u00edklad v r\u00e1mci <a href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>meal prep<\/strong><\/a> na nieko\u013eko dn\u00ed. Rovnako v\u00e1m pom\u00f4\u017ee ma\u0165 v z\u00e1sobe aj<strong> jednoduch\u00e9 snacky, <\/strong>ktor\u00e9 nemus\u00edte zd\u013ahavo pripravova\u0165 a pritom efekt\u00edvne splnia \u00fa\u010del.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oblozene-pecivo\">1. Oblo\u017een\u00e9 pe\u010divo<\/h3>\n\n\n\n<p>Pe\u010divo, a to ide\u00e1lne<strong> celozrnn\u00e9,<\/strong> je skvel\u00fdm zdrojom <strong>komplexn\u00fdch sacharidov <\/strong>a<strong> vl\u00e1kniny. <\/strong>M\u00f4\u017eete siahnu\u0165 po celozrnnom chlebe, ro\u017ekoch, bagete, ale aj napr\u00edklad toaste a pripravi\u0165 si tak chutn\u00fd sendvi\u010d.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">In\u0161pirujte sa:&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017eitn\u00fd chlieb s <strong>n\u00e1tierkou z \u010derstv\u00e9ho syra,<\/strong> s pl\u00e1tkami <strong>\u0161unky <\/strong>a <strong>tvrd\u00e9ho syra<\/strong> s 30 % tuku, porciou raj\u010d\u00edn \u010di inej zeleniny<\/li>\n\n\n\n<li>celozrnn\u00fd toast s <strong>pomaz\u00e1nkov\u00fdm maslom,<\/strong> pl\u00e1tkami <strong>\u00faden\u00e9ho <\/strong><a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a><strong> <\/strong>a k\u00faskami <strong>vaj\u00ed\u010dka uvaren\u00e9ho na tvrdo, <\/strong>\u010dervenou paprika alebo in\u00fdm druhom zeleniny<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>bageta s <strong>ricottou <\/strong>a pl\u00e1tkami <strong>\u00faden\u00e9ho lososa, <\/strong>re\u010fkovkami alebo porciou inej zeleniny<\/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-s-natierkou\">2. Pe\u010divo s n\u00e1tierkou<\/h3>\n\n\n\n<p>Nebav\u00ed v\u00e1s jes\u0165 neust\u00e1le dookola pe\u010divo so \u0161unkou a syrom? V tom pr\u00edpade s\u00fa pre v\u00e1s ako stvoren\u00e9 chutn\u00e9 n\u00e1tierky. Fant\u00e1zii sa medze neklad\u00fa, a tak do nich m\u00f4\u017eete pou\u017ei\u0165<strong> zeleninu, <\/strong><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a><strong>, ryby, vaj\u00ed\u010dka<\/strong> \u010di napr\u00edklad <strong>tofu. <\/strong>Ke\u010f zarad\u00edte do jed\u00e1lni\u010dka n\u00e1tierky, pe\u010divo na ve\u010deru u\u017e nemus\u00ed by\u0165 nikdy nuda.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">In\u0161pirujte sa na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganska-natierka-z-tofu-a-susenych-paradajok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Veg\u00e1nska n\u00e1tierka z tofu a su\u0161en\u00fdch paradajok<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-strukovinova-natierka-z-ciceru-a-fazule\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Strukovinov\u00e1 n\u00e1tierka z c\u00edceru a fazule&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tuniakov\u00e1 n\u00e1tierka s vaj\u00ed\u010dkami&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-natierka-z-cervenej-repy-a-tvarohu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">N\u00e1tierka z \u010dervenej repy a tvarohu<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka.png\" alt=\"Ak\u00fa n\u00e1tierku si da\u0165 po tr\u00e9ningu?\" class=\"wp-image-538387\" title=\"Ak\u00fa n\u00e1tierku si da\u0165 po tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vajcia\">3. Vajcia na nieko\u013eko sp\u00f4sobov<\/h3>\n\n\n\n<p>Vaj\u00ed\u010dka by se mohli pokojne nazva\u0165<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/superpotraviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>superpotravinou<\/strong><\/a><strong>. <\/strong>S\u00fa bohat\u00e9 na <strong>bielkoviny, zdrav\u00e9 tuky, vitam\u00edny, miner\u00e1lne <\/strong>a mnoh\u00e9 \u010fal\u0161ie <strong>bioakt\u00edvne l\u00e1tky. <\/strong>Ur\u010dite preto urob\u00edte dobre, ak ich budete do jed\u00e1lni\u010dka zara\u010fova\u0165 pravidelne. Nemus\u00edte zosta\u0165 len u vajec na tvrdo. V jeden de\u0148 si m\u00f4\u017eete da\u0165 <strong>omeletu,<\/strong> ten \u010fal\u0161\u00ed <strong>pra\u017eenicu. <\/strong>Pripravi\u0165 sa v\u0161ak d\u00e1 aj menej tradi\u010dn\u00e9 <strong>vajce v skle<\/strong> alebo <strong>vajce benedikt. <\/strong>Pokia\u013e radi experimentujete, m\u00f4\u017eete z nich vytvori\u0165 spom\u00ednan\u00e9 n\u00e1tierky, muffiny, quiche \u010di in\u00e9 zauj\u00edmav\u00e9 pokrmy.<\/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\u0161pirujte sa na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zeleninove-leco-s-vajcom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zeleninov\u00e9 le\u010do s vajcom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-miesane-vajicka-so-spenatom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mie\u0161an\u00e9 vaj\u00ed\u010dka so \u0161pen\u00e1tom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spenatova-omeleta-plnena-sampinonmi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pen\u00e1tov\u00e1 omeleta plnen\u00e1 \u0161ampi\u0148\u00f3nmi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vajicka-na-ranajky-trikrat-inak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vaj\u00ed\u010dka na ra\u0148ajky trikr\u00e1t inak&nbsp;<\/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-jedlo-s-masom\">4. Komplexn\u00e9 jedlo s m\u00e4som<\/h3>\n\n\n\n<p>M\u00e4so je skvel\u00fdm zdrojom bielkov\u00edn. Vyberajte druhy s ni\u017e\u0161\u00edm podielom tuku, ako <a href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kuracie<\/strong><\/a><strong>, mor\u010dacie, kr\u00e1li\u010die<\/strong> \u010di <strong>chud\u00e9 hov\u00e4dzie m\u00e4so.<\/strong> M\u00f4\u017eete k nemu prida\u0165 r\u00f4zne druhy pr\u00edloh, napr\u00edklad <strong>zemiaky, <\/strong><a href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ry\u017eu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/quinoa-cierna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>quinou<\/strong><\/a> \u010di ob\u013e\u00faben\u00fd <a href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kuskus<\/strong><\/a><strong>.<\/strong> Pokojne si m\u00e4so spestrite chutnou marin\u00e1dou alebo \u013eahkou om\u00e1\u010dkou.<\/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\u0161pirujte sa na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-maso-s-pestom-a-kuskusom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuracie m\u00e4so s pestom a kuskusom&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kura-teriyaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kura Teriyaki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracia-kapsa-so-spenatovou-naplnou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuracia kapsa so \u0161pen\u00e1tovou n\u00e1pl\u0148ou&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-maso-na-azijsky-sposob-s-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuracie m\u00e4so na \u00e1zijsk\u00fd sp\u00f4sob s quinoou&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447.png\" alt=\"Komplexn\u00e9 jedlo s m\u00e4som po tr\u00e9ningu\" class=\"wp-image-538403\" title=\"Komplexn\u00e9 jedlo s m\u00e4som po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"komplexne-jedlo-s-rybou\">5. Komplexn\u00e9 jedlo s rybou<\/h3>\n\n\n\n<p>Ryby s\u00fa skvel\u00fdm zdrojom bielkov\u00edn, ktor\u00fd n\u00e1m v jed\u00e1lni\u010dku celkom \u010dasto ch\u00fdba. Ak si doprajeme tie<strong> morsk\u00e9, <\/strong>dodaj\u00fa n\u00e1m navy\u0161e aj <strong>zdrav\u00e9 tuky,<\/strong> vr\u00e1tane <a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 mastn\u00fdch kysel\u00edn<\/strong><\/a><strong>. <\/strong>Pritom tak\u00e1 treska \u010di steak z tuniaka so zemiakmi s\u00fa aj skvel\u00fdm <strong>di\u00e9tnym jedlom, <\/strong>ktor\u00e9 ocen\u00edte nielen pri chudnut\u00ed. Ryby by sme mali ma\u0165 v jed\u00e1lni\u010dku ide\u00e1lne<strong> dvakr\u00e1t t\u00fd\u017edenne. <\/strong>Ke\u010f n\u00e1hodou nem\u00e1te \u010das na zd\u013ahav\u00e9 varenie, sta\u010d\u00ed vzia\u0165 bal\u00ed\u010dek mrazenej zeleniny, doplni\u0165 ho tuniakom z konzervy, jogurtovou z\u00e1lievkou, k\u00faskom pe\u010diva a vyv\u00e1\u017een\u00e9 jedlo je na svete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">In\u0161pirujte sa na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-peceny-losos-s-medovo-horcicovou-marinadou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010den\u00fd losos s medovo-hor\u010dicovou marin\u00e1dou&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fish-and-chips\/\">Fish and chips<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-losos-s-pistaciovou-krustou-a-so-salatom\/\">Losos s pist\u00e1ciovou krustou a \u0161al\u00e1tom<\/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-jedlo-s-nahradou-masa\">6. Komplexn\u00e9 jedlo s rastlinnou alternat\u00edvou m\u00e4sa<\/h3>\n\n\n\n<p>Ak ob\u010das radi vymen\u00edte m\u00e4so za jeho<strong> rastlinn\u00fa alternat\u00edvu<\/strong> alebo sa stravujete<strong> veg\u00e1nsky,<\/strong> ur\u010dite nemus\u00edte by\u0165 odk\u00e1zan\u00ed len na oby\u010dajn\u00e9 tofu. Okrem neho m\u00f4\u017eete zaradi\u0165 do jed\u00e1lni\u010dka aj <a href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <strong>seitan, s\u00f3jov\u00e9 kocky <\/strong>\u010di napr\u00edklad<strong> robi.<\/strong> V\u0161etky z nich si m\u00f4\u017eete pripravi\u0165 len tak s <strong>pr\u00edlohou, <\/strong>ale chutn\u00e9 s\u00fa aj v r\u00f4znych om\u00e1\u010dkach na cestoviny \u010di ako r\u00fdchla n\u00e1pl\u0148 do <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/wrap\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">wrapu <\/a>alebo tortilly.<\/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\u0161pirujte sa na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spagety-s-tempehom-a-paradajkovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pagety s tempehom a paradajkovou om\u00e1\u010dkou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-seitan-s-brokolicou-v-azijskej-omacke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Seitan s brokolicou v \u00e1zijskej om\u00e1\u010dke&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tortilla-wrap-s-tofu-a-medovo-horcicovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tortilla wrap s tofu a medovo-hor\u010dicovou om\u00e1\u010dkou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-soba-rezance-s-tofu-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Soba rezance s tofu a zeleninou<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3.png\" alt=\"Komplexn\u00e9 jedlo s tofu po tr\u00e9ningu\" class=\"wp-image-538419\" title=\"Komplexn\u00e9 jedlo s tofu po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kasa\">7. Obilninov\u00e1 ka\u0161a<\/h3>\n\n\n\n<p>Ka\u0161e na v\u0161etky sp\u00f4soby ur\u010dite nepatria len na ra\u0148ajky. Aj na ve\u010deru si pokojne m\u00f4\u017eete dopria\u0165 sladk\u00fa <a href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00fa<\/a>, <a href=\"https:\/\/gymbeam.sk\/ryzova-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017eov\u00fa<\/a> \u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/instantna-pohankova-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poh\u00e1nkov\u00fa ka\u0161u<\/a>. Ve\u010f <strong>ovsen\u00e9 vlo\u010dky<\/strong> \u010di <strong>instantn\u00e1 ka\u0161a,<\/strong>&nbsp; <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edn<\/a>, <strong>ovocie <\/strong>a <strong>orechy<\/strong> alebo <strong>semen\u00e1 <\/strong>tvoria spolu komplexn\u00e9 jedlo nabit\u00e9 prospe\u0161n\u00fdmi \u017eivinami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f v\u00e1m v\u0161ak sladk\u00e1 ve\u010dera nevyhovuje, variantom je aj ka\u0161a na slano. Sk\u00fa\u0161ali ste? Do uvaren\u00fdch vlo\u010diek sta\u010d\u00ed zamie\u0161a\u0165 napr\u00edklad nastr\u00fahan\u00fd<strong> tvrd\u00fd syr, mozzarellu<\/strong> \u010di<strong> cottage syr. <\/strong>Rovnako sa hod\u00ed prida\u0165 <strong>volsk\u00e9 oko, vajce<\/strong> <strong>na tvrdo <\/strong>alebo <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniaka z konzervy<\/a>. V\u00fdber ingredienci\u00ed je na v\u00e1s. Nakoniec sta\u010d\u00ed jedlo dochuti\u0165 <a href=\"https:\/\/gymbeam.sk\/korenie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koren\u00edm<\/a> pod\u013ea va\u0161ich preferenci\u00ed, prida\u0165 <strong>zeleninu <\/strong>a m\u00e1te hotovo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">In\u0161pirujte sa na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slana-ovsena-kasa-so-stratenym-vajcom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slan\u00e1 ovsen\u00e1 ka\u0161a so straten\u00fdm vajcom&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pernikova-ovsena-kasa-bez-varenia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pern\u00edkov\u00e1 ovsen\u00e1 ka\u0161a bez varenia&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoova-kasa-s-jablkami-makom-a-skoricou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoov\u00e1 ka\u0161a s jablkami, makom a \u0161koricou&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychla-potreningova-ovsena-kasa-s-poriadnou-davkou-bielkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fdchla potr\u00e9ningov\u00e1 ovsen\u00e1 ka\u0161a s poriadnou d\u00e1vkou bielkov\u00edn&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2.jpg\" alt=\"Obilninov\u00e1 ka\u0161a po tr\u00e9ningu\" class=\"wp-image-538435\" title=\"Obilninov\u00e1 ka\u0161a po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sladke-jedlo\">8. Sladk\u00e1 ve\u010dera<\/h3>\n\n\n\n<p>Milovn\u00edci sladk\u00e9ho si m\u00f4\u017eu dopria\u0165 sladk\u00fa ve\u010deru pokojne aj po ve\u010dernom tr\u00e9ningu. M\u00e1te aj vy vtedy chu\u0165 na v\u00fdborn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palacinky<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/lievance\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lievance<\/a> alebo <strong>knedl\u00edky?<\/strong> Aj tak\u00e9to sladk\u00e9 jedlo m\u00f4\u017ee by\u0165 komplexn\u00e9 a nutri\u010dne vyv\u00e1\u017een\u00e9. Urob\u00edte dobre, ke\u010f ho vylep\u0161\u00edte napr\u00edklad celozrnnou <a href=\"https:\/\/gymbeam.sk\/muky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fakou<\/a> a prid\u00e1te ovocie \u010di <strong>orechy. <\/strong>Ak pou\u017eijete <a href=\"https:\/\/gymbeam.sk\/mandlova-muka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mand\u013eov\u00fa<\/a> alebo napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/bio-kokosova-muka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00fa<\/a><strong> <\/strong>m\u00faku, bud\u00fa vhodn\u00e9 aj pre bezlepkov\u00fa di\u00e9tu. Nezabudnite na zdroj bielkov\u00edn vo forme <strong>tvarohu, gr\u00e9ckeho jogurtu <\/strong>\u010di <strong>skyru. <\/strong>Do cesta sa skvele hod\u00ed <strong>prote\u00ednov\u00fd pr\u00e1\u0161ok. <\/strong>Aby v\u0161ak ne\u0161lo o cukrov\u00fa bombu, zn\u00ed\u017ete pr\u00edjem cukru na minimum, pr\u00edpadne ho nahra\u010fte <a href=\"https:\/\/gymbeam.sk\/sladidla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladidlami<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">In\u0161pirujte sa na\u0161imi receptami:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapecene-palacinky-s-tvarohovym-kremom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zape\u010den\u00e9 palacinky s tvarohov\u00fdm kr\u00e9mom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/bananove-palacinky-len-z-2-ingrediencii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ban\u00e1nov\u00e9 lievance z troch ingredienci\u00ed<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nekysnute-bobalky-s-makom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nekysnut\u00e9 boba\u013eky s makom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spaldove-palacinky-s-ovocim-a-arasidovym-maslom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160paldov\u00e9 palacinky s ovoc\u00edm a ara\u0161idov\u00fdm maslom<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030.png\" alt=\"Sladk\u00e1 ve\u010dera po tr\u00e9ningu\" class=\"wp-image-538451\" title=\"Sladk\u00e1 ve\u010dera po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tvaroh-jogurt-cottage\">9. Tvaroh, jogurt \u010di cottage<\/h3>\n\n\n\n<p>Potrebujete sa najes\u0165 nie\u010doho <strong>r\u00fdchleho <\/strong>a <strong>\u013eahk\u00e9ho? <\/strong>V tom pr\u00edpade v\u00e1s m\u00f4\u017ee zachr\u00e1ni\u0165<strong> tvaroh, skyr, cottage <\/strong>\u010di<strong> biely jogurt.<\/strong> Ide\u00e1lne zvo\u013ete <strong>gr\u00e9cky, <\/strong>ktor\u00fd m\u00e1 vy\u0161\u0161\u00ed podiel bielkov\u00edn. Ke\u010f tieto mlie\u010dne v\u00fdrobky dopln\u00edte o zdroj komplexn\u00fdch sacharidov (vlo\u010dky, kn\u00e4ckebrot a pod.) a zeleninu alebo ovocie, m\u00e1te vystaran\u00e9. Dokonale splnia \u00falohu od\u013eah\u010den\u00e9ho jedla bohat\u00e9ho na bielkoviny, ktor\u00e9 v\u00e1m pred span\u00edm neza\u0165a\u017e\u00ed \u017eal\u00fadok.<\/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=\"proteinove-snacky\">10. Zdrav\u00e9 snacky na ve\u010der<\/h3>\n\n\n\n<p>Dostavila sa kr\u00edza a vy nem\u00e1te \u010das na pr\u00edpravu ani toho najr\u00fdchlej\u0161ieho jedla? Ani vtedy nie je v\u0161etko straten\u00e9. V\u017edy m\u00f4\u017eete siahnu\u0165 po hotov\u00fdch snackoch, ktor\u00e9 pre ka\u017ed\u00fd pr\u00edpad skryjete do komory. Nejde o variant, ktor\u00fd je ide\u00e1lne voli\u0165 ka\u017ed\u00fd de\u0148, ale ako z\u00e1chrana posta\u010d\u00ed. V t\u00fdchto pr\u00edpadoch m\u00f4\u017eete siahnu\u0165 po nasleduj\u00facich snackoch.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednovej ty\u010dinke<\/a>, <a href=\"https:\/\/gymbeam.sk\/proteinove-cookies\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednovej cookie<\/a>, <a href=\"https:\/\/gymbeam.sk\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednovom flapjacku<\/a> \u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/susene-maso\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161enom m\u00e4se<\/a>.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1124x749.jpg\" alt=\"Zdrav\u00e9 snacky vhodn\u00e9 po ve\u010dernom tr\u00e9ningu\" class=\"wp-image-538467\" title=\"Zdrav\u00e9 snacky vhodn\u00e9 po ve\u010dernom tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-2048x1365.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=\"Ake_jedla_nie_su_vhodne_po_vecernom_treningu\"><\/span>Ak\u00e9 jedl\u00e1 nie s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po ve\u010dernom tr\u00e9ningu by sme sa mali vyh\u00fdba\u0165 najm\u00e4 <strong>nutri\u010dne nevyv\u00e1\u017een\u00fdm jedl\u00e1m,<\/strong> ktor\u00e9 maj\u00fa typicky ve\u013ea <strong>cukru <\/strong>a <strong>tuku.<\/strong> Naopak, \u010dasto s\u00fa <strong>chudobn\u00e9 na bielkoviny.<\/strong> Ktor\u00e9 to napr\u00edklad s\u00fa?<\/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>cukrovinky, z\u00e1kusky<\/li>\n\n\n\n<li>klasick\u00e9 recepty sladk\u00fdch jed\u00e1l, ako palacinky \u010di lievance s d\u017eemom alebo nutelou, ktor\u00e9 s\u00fa pln\u00e9 cukru a pritom im \u010dasto ch\u00fdbaj\u00fa bielkoviny<\/li>\n\n\n\n<li>\u0165a\u017ek\u00e9 om\u00e1\u010dkov\u00e9 jedl\u00e1<\/li>\n\n\n\n<li>tu\u010dn\u00e9 m\u00e4so&nbsp;<\/li>\n\n\n\n<li>vypr\u00e1\u017ean\u00e9 jedl\u00e1<\/li>\n\n\n\n<li>pizza<\/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=\"Ktore_suplementy_su_vhodne_po_vecernom_treningu\"><\/span>Ktor\u00e9 suplementy s\u00fa vhodn\u00e9 po ve\u010dernom tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Srv\u00e1tkov\u00fd prote\u00edn<\/strong><\/a> je zdrojom kvalitn\u00fdch a dobre vstrebate\u013en\u00fdch bielkov\u00edn.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rastlinn\u00e9 prote\u00edny<\/strong><\/a> s\u00fa skvel\u00fdm zdrojom bielkov\u00edn pre veg\u00e1nov a t\u00fdch, ktor\u00ed uprednost\u0148uj\u00fa rastlinn\u00fa stravu.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>No\u010dn\u00e9 prote\u00edny<\/strong><\/a> obsahuj\u00fa aj kaze\u00edn, ktor\u00fd sa tr\u00e1vi pomal\u0161ie a aminokyseliny uvo\u013e\u0148uje do tela postupne. Z\u00e1sobuje tak svaly stavebn\u00fdm materi\u00e1lom takmer po\u010das celej doby sp\u00e1nku.&nbsp;&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a><strong> alebo <\/strong><a href=\"https:\/\/gymbeam.sk\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>EAA<\/strong><\/a> obsahuj\u00fa vo\u013en\u00e9 aminokyseliny, ktor\u00e9 m\u00f4\u017eu by\u0165 svalmi okam\u017eite vyu\u017eit\u00e9.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/gainery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gainer<\/strong><\/a> obsahuje aj sacharidy a \u010fal\u0161ie \u017eiviny, v\u010faka \u010domu ide o suplement s plnohodnotn\u00fdm zlo\u017een\u00edm. Urob\u00edte dobre, ke\u010f zvol\u00edte komplexn\u00e9 produkty, ako napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, ktor\u00e9 nie s\u00fa iba zdrojom energie, ale ide o vyv\u00e1\u017een\u00fa all-in-one zmes.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreat\u00edn<\/strong><\/a> m\u00f4\u017ee pom\u00f4c\u0165 s regener\u00e1ciou a so zlep\u0161en\u00edm silov\u00fdch a r\u00fdchlostn\u00fdch v\u00fdkonov.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po pre\u010d\u00edtan\u00ed \u010dl\u00e1nku u\u017e viete, \u017ee za najbli\u017e\u0161\u00ed tr\u00e9ning sa m\u00f4\u017eete pokojne odmeni\u0165 chutnou a v\u00fd\u017eivnou ve\u010derou. Potr\u00e9ningov\u00e9 jedlo je toti\u017e d\u00f4le\u017eitou s\u00fa\u010das\u0165ou progresu, a to pri <strong>chudnut\u00ed<\/strong> aj <strong>budovan\u00ed svalov. <\/strong>Je toti\u017e d\u00f4le\u017eit\u00e9 pre <strong>obnovu svalov<\/strong> po\u0161koden\u00fdch tr\u00e9ningom, ich celkov\u00fa regener\u00e1ciu a hr\u00e1 d\u00f4le\u017eit\u00fa rolu aj pri raste svalovej hmoty. Samozrejme, aby mohlo plni\u0165 tieto \u00falohy, nemalo by v \u0148om ch\u00fdba\u0165 dostatok <strong>bielkov\u00edn. <\/strong>\u010ealej pridajte<strong> komplexn\u00e9 sacharidy,<\/strong> <strong>vl\u00e1kninu, <\/strong>trochu zdrav\u00fdch tukov a prisp\u00f4sobte porciu \u010dasu nadch\u00e1dzaj\u00faceho sp\u00e1nku. Dobr\u00fa chu\u0165!&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nau\u010dil v\u00e1s \u010dl\u00e1nok nie\u010do nov\u00e9 \u010di bol pre v\u00e1s u\u017eito\u010dn\u00fd? Budeme radi, ke\u010f ho budete zdie\u013ea\u0165 so svojimi priate\u013emi a zn\u00e1mymi.<\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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>Rie\u0161ili ste u\u017e dilemu, \u010di sa po ve\u010dernom tr\u00e9ningu najes\u0165 alebo rad\u0161ej \u00eds\u0165 spa\u0165 s pr\u00e1zdnym \u017eal\u00fadkom a najes\u0165 sa a\u017e r\u00e1no? V dne\u0161nom \u010dl\u00e1nku v\u00e1m prezrad\u00edme, ako si spr\u00e1vne zostavi\u0165 potr\u00e9ningov\u00e9 jedlo pred span\u00edm a ak\u00fdm potravin\u00e1m sa naopak vyhn\u00fa\u0165. <\/p>\n","protected":false},"author":156,"featured_media":538206,"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":[6046,6057,6069,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-538203","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-rast-svalovej-hmoty","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","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>Jedlo po ve\u010dernom tr\u00e9ningu: \u010co (ne)jes\u0165 pred span\u00edm? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co jes\u0165 po ve\u010dernom tr\u00e9ningu? 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