{"id":539334,"date":"2024-03-25T12:47:34","date_gmt":"2024-03-25T11:47:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=539334"},"modified":"2024-04-08T12:54:16","modified_gmt":"2024-04-08T10:54:16","slug":"10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/","title":{"rendered":"J\u00eddlo po ve\u010dern\u00edm tr\u00e9ninku: Co (ne)j\u00edst p\u0159ed 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.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Proc_jist_po_cviceni\" title=\"Pro\u010d j\u00edst po cvi\u010den\u00ed?\">Pro\u010d j\u00edst 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.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Muzu_jist_i_po_vecernim_treninku\" title=\"M\u016f\u017eu j\u00edst i po ve\u010dern\u00edm tr\u00e9ninku?\">M\u016f\u017eu j\u00edst i po ve\u010dern\u00edm tr\u00e9ninku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Benefity_vecerniho_potreninkoveho_jidla\" title=\"Benefity ve\u010dern\u00edho potr\u00e9ninkov\u00e9ho j\u00eddla\">Benefity ve\u010dern\u00edho potr\u00e9ninkov\u00e9ho j\u00eddla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Co_by_melo_obsahovat_vecerni_potreninkove_jidlo_a_cemu_se_vyhnout\" title=\"Co by m\u011blo obsahovat ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo a \u010demu se vyhnout?\">Co by m\u011blo obsahovat ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo a \u010demu se vyhnout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Strava_po_vecernim_treninku_pri_hubnuti\" title=\"Strava po ve\u010dern\u00edm tr\u00e9ninku p\u0159i hubnut\u00ed\">Strava po ve\u010dern\u00edm tr\u00e9ninku p\u0159i hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Strava_po_vecernim_treninku_pri_budovani_svalu\" title=\"Strava po ve\u010dern\u00edm tr\u00e9ninku p\u0159i budov\u00e1n\u00ed sval\u016f\">Strava po ve\u010dern\u00edm tr\u00e9ninku p\u0159i budov\u00e1n\u00ed sval\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Jak_si_nacasovat_vecerni_potreninkove_jidlo\" title=\"Jak si na\u010dasovat ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo?\">Jak si na\u010dasovat ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Tipy_na_jidla_po_vecernim_treninku\" title=\"Tipy na j\u00eddla po ve\u010dern\u00edm tr\u00e9ninku\">Tipy na j\u00eddla po ve\u010dern\u00edm tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Jaka_jidla_nejsou_vhodna_po_vecernim_treninku\" title=\"Jak\u00e1 j\u00eddla nejsou vhodn\u00e1 po ve\u010dern\u00edm tr\u00e9ninku?\">Jak\u00e1 j\u00eddla nejsou vhodn\u00e1 po ve\u010dern\u00edm tr\u00e9ninku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Ktere_suplementy_jsou_vhodne_po_vecernim_treninku\" title=\"Kter\u00e9 suplementy jsou vhodn\u00e9 po ve\u010dern\u00edm tr\u00e9ninku?\">Kter\u00e9 suplementy jsou vhodn\u00e9 po ve\u010dern\u00edm tr\u00e9ninku?<\/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.cz\/blog\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cvi\u010d\u00edte pravideln\u011b ve\u010der? V tom p\u0159\u00edpad\u011b se z\u0159ejm\u011b ani v\u00e1m nevyhnulo dilema, zda je dobr\u00fd n\u00e1pad naj\u00edst se po tr\u00e9ninku nebo rad\u011bji vydr\u017eet do sn\u00eddan\u011b. Mo\u017en\u00e1 se v\u00e1m p\u0159i pohledu na pozdn\u00ed ve\u010de\u0159i hon\u00ed hlavou my\u0161lenky typu \u201ep\u0159iberu z toho\u201c, \u201eulo\u017e\u00ed se mi to do tuku\u201c \u010di \u201eje d\u00e1vno po \u0161est\u00e9 hodin\u011b, u\u017e nem\u016f\u017eu j\u00edst\u201c. V tom p\u0159\u00edpad\u011b je tento \u010dl\u00e1nek pr\u00e1v\u011b pro v\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potr\u00e9ninkov\u00e9 j\u00eddlo, zn\u00e1m\u00e9 tak\u00e9 jako <strong>post-workout meal<\/strong>, je toti\u017e st\u00e1le velk\u00fdm t\u00e9matem. V\u00edme, \u017ee je d\u016fle\u017eit\u00e9 pro <strong>regeneraci<\/strong> a <strong>r\u016fst sval\u016f<\/strong>. Stejn\u011b tak hraje d\u016fle\u017eitou roli v tom, zda budeme \u00fasp\u011b\u0161n\u00ed na cest\u011b za vysn\u011bnou postavou. A to jak p\u0159i <strong>budov\u00e1n\u00ed sval\u016f<\/strong>, tak p\u0159i <strong>hubnut\u00ed<\/strong>. Ve\u010dern\u00ed tr\u00e9ninky n\u00e1m v\u0161ak tuto idylku pon\u011bkud kaz\u00ed, proto\u017ee se perou s p\u0159edstavou, \u017ee ve\u010der by se u\u017e nem\u011blo j\u00edst. Jak to tedy je? M\u016f\u017eeme se naj\u00edst bez v\u00fd\u010ditek i po ve\u010dern\u00edm tr\u00e9ninku?<\/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 naleznete tipy na tato j\u00eddla po tr\u00e9ninku p\u0159ed 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-pomazankou\" style=\"border-radius:0px\">Pe\u010divo s pomaz\u00e1nkou<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#vejce\" style=\"border-radius:0px\">Vejce<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#komplexni-jidlo-s-masem\" style=\"border-radius:0px\">Komplexn\u00ed j\u00eddlo s masem<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#komplexni-jidlo-s-rybou\" style=\"border-radius:0px\">Komplexn\u00ed j\u00eddlo 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=\"#komplexni-jidlo-s-nahradou-masa\" style=\"border-radius:0px\">Komplexn\u00ed j\u00eddlo s n\u00e1hradou masa<\/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=\"#kase\" style=\"border-radius:0px\">Ka\u0161e<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sladke-jidlo\" style=\"border-radius:0px\">Sladk\u00e9 j\u00eddlo<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#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\">Proteinov\u00e9 snacky<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_jist_po_cviceni\"><\/span>Pro\u010d j\u00edst po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I vy se v\u017edy tak t\u011b\u0161\u00edte na chutn\u00e9 j\u00eddlo, kter\u00e9 v\u00e1s \u010dek\u00e1 doma po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku? Nen\u00ed se \u010demu divit, v\u017edy\u0165 po poctiv\u00e9m tr\u00e9ninku n\u00e1m po\u0159\u00e1dn\u011b vyhl\u00e1dne. Nezapome\u0148te v\u0161ak, \u017ee potr\u00e9ninkov\u00e9 j\u00eddlo n\u00e1m neslou\u017e\u00ed jen jako pohlazen\u00ed du\u0161i\u010dky pot\u00e9, co ze sebe vyd\u00e1me na tr\u00e9ninku maximum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prvn\u00ed \u0159ad\u011b d\u00edky n\u011bmu pom\u016f\u017eeme t\u011blu efektivn\u011b <strong>zregenerovat, nabrat novou s\u00edlu<\/strong> a v co nejlep\u0161\u00ed kondici se <strong>p\u0159ipravit na dal\u0161\u00ed maxim\u00e1ln\u00ed v\u00fdkon<\/strong>. B\u011bhem cvi\u010den\u00ed toti\u017e doch\u00e1z\u00ed k r\u016fzn\u00fdm zm\u011bn\u00e1m v organizmu, jako je postupn\u00e9 <strong>vy\u010derp\u00e1n\u00ed energetick\u00fdch z\u00e1sob<\/strong> \u010di nap\u0159\u00edklad <strong>po\u0161kozen\u00ed svalov\u00fdch tk\u00e1n\u00ed<\/strong>. Na\u0161e t\u011blo n\u00e1sledn\u011b pot\u0159ebuje spr\u00e1vnou v\u00fd\u017eivu k tomu, aby m\u011blo z \u010deho <strong>opravit svaly<\/strong> po\u0161kozen\u00e9 cvi\u010den\u00edm. Rovn\u011b\u017e si \u017e\u00e1d\u00e1 dopln\u011bn\u00ed <strong>glykogenov\u00fdch z\u00e1sob<\/strong>, tedy rezerv sacharid\u016f, kter\u00e9 jsou ulo\u017eeny ve svalech, a poskytuje jim energii p\u0159i sportovn\u00ed aktivit\u011b. Proto pot\u0159ebujeme v potr\u00e9ninkov\u00e9m j\u00eddle p\u0159ijmout \u017eiviny, kter\u00e9 n\u00e1m pomohou zam\u011b\u0159it se pr\u00e1v\u011b na tyto 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\u0161n\u00edm \u010dl\u00e1nku se budeme v\u011bnovat zejm\u00e9na v\u00fd\u017eiv\u011b po ve\u010dern\u00edm tr\u00e9ninku. Pokud v\u00e1s v\u0161ak obecn\u011b zaj\u00edm\u00e1, jak si sestavit potr\u00e9ninkov\u00e9 j\u00eddlo, nev\u00e1hejte si p\u0159e\u010d\u00edst \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/\">Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery \u010di vytrvalce.<\/a><\/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\/pasted-image-0.jpg\" alt=\"Pro\u010d j\u00edst po cvi\u010den\u00ed?\" class=\"wp-image-538259\" title=\"Pro\u010d j\u00edst 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=\"Muzu_jist_i_po_vecernim_treninku\"><\/span>M\u016f\u017eu j\u00edst i po ve\u010dern\u00edm tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1le se m\u016f\u017eete setkat s doporu\u010den\u00edm, \u017ee je ide\u00e1ln\u00ed <strong>vynech\u00e1vat ve\u010de\u0159i<\/strong>, proto\u017ee se z n\u00ed p\u0159ece p\u0159ib\u00edr\u00e1 a j\u00eddlo sn\u011bden\u00e9 po \u0161est\u00e9 hodin\u011b ve\u010der se automaticky ukl\u00e1d\u00e1 do tuku. Ve skute\u010dnosti v\u0161ak t\u011blesn\u00fd tuk p\u0159ib\u00fdv\u00e1 jen v jednom jedin\u00e9m p\u0159\u00edpad\u011b, a to tehdy, kdy\u017e jsme v <strong>kalorick\u00e9m nadbytku<\/strong>. V p\u0159\u00edpad\u011b, \u017ee je celkov\u00fd denn\u00ed p\u0159\u00edjem energie dlouhodob\u011b vy\u0161\u0161\u00ed ne\u017e jej\u00ed v\u00fddej, t\u011blo si tento p\u0159ebytek ukl\u00e1d\u00e1 ve form\u011b tukov\u00fdch z\u00e1sob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto, pokud n\u00e1\u0161 <strong>celodenn\u00ed p\u0159\u00edjem kalori\u00ed nep\u0159evy\u0161uje jejich v\u00fddej<\/strong>, klidn\u011b si m\u016f\u017eeme dop\u0159\u00e1t j\u00eddlo i o des\u00e1t\u00e9 ve\u010der, ani\u017e bychom se b\u00e1li p\u0159ib\u00edr\u00e1n\u00ed. Pokud se tedy vr\u00e1t\u00edte z tr\u00e9ninku v pozdn\u00edch hodin\u00e1ch, nemus\u00edte se tr\u00e1pit hlady, a to plat\u00ed i p\u0159i hubnut\u00ed. Ale pokud si stejn\u011b st\u00e1le mysl\u00edte, \u017ee je p\u0159ece jen jist\u011bj\u0161\u00ed vydr\u017eet do r\u00e1na? V tom p\u0159\u00edpad\u011b si zapamatujte, \u017ee kdy\u017e chceme dosahovat v\u00fdsledk\u016f, kvalitn\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo je nutnost a pro ve\u010dern\u00ed tr\u00e9nink to <strong>plat\u00ed dvojn\u00e1sob<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po n\u011bm toti\u017e n\u00e1sleduje noc neboli <strong>dlouh\u00e1 doba hladov\u011bn\u00ed<\/strong>, b\u011bhem kter\u00e9 bychom nem\u011bli nechat unaven\u00e9 svaly bez dod\u00e1vky kvalitn\u00edch \u017eivin. Jak jsme si v\u0161ak ji\u017e \u0159ekli, pokud si je dop\u0159ejeme, na\u0161e t\u011blo je vyu\u017eije p\u0159ednostn\u011b k regeneraci tr\u00e9ninkem po\u0161kozen\u00fdch sval\u016f a dopln\u011bn\u00ed vy\u010derpan\u00e9ho glykogenu. Ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo tak jist\u011b m\u00e1 v j\u00eddeln\u00ed\u010dku sv\u00e9 \u010destn\u00e9 m\u00edsto.<\/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_vecerniho_potreninkoveho_jidla\"><\/span>Benefity ve\u010dern\u00edho potr\u00e9ninkov\u00e9ho j\u00eddla<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 regeneraci a udr\u017een\u00ed sval\u016f<\/h3>\n\n\n\n<p>Ka\u017ed\u00e9 spr\u00e1vn\u011b sestaven\u00e9 potr\u00e9ninkov\u00e9 j\u00eddlo s poctivou d\u00e1vkou <strong>b\u00edlkovin<\/strong> m\u016f\u017ee pomoci <strong>zastavit odbour\u00e1v\u00e1n\u00ed sval\u016f<\/strong> po n\u00e1ro\u010dn\u00e9m v\u00fdkonu. Svaly jsou toti\u017e tvo\u0159eny svalov\u00fdmi b\u00edlkovinami, kter\u00e9 jsou po cvi\u010den\u00ed po\u0161kozeny a doch\u00e1z\u00ed k jejich rozpadu <strong>(katabolismu)<\/strong>. P\u0159\u00edjmem b\u00edlkovin z potr\u00e9ninkov\u00e9ho j\u00eddla se sna\u017e\u00ed nabudit v t\u011ble <strong>anabolick\u00e9 procesy<\/strong>, tedy ty, p\u0159i kter\u00fdch se svalov\u00e1 hmota naopak <strong>tvo\u0159\u00ed<\/strong> a <strong>obnovuje<\/strong>. Dostate\u010dn\u00e1 d\u00e1vka protein\u016f v post-workout j\u00eddle tak pom\u00e1h\u00e1 <strong>regenerovat<\/strong> a <strong>obnovovat<\/strong> svaly po\u0161kozen\u00e9 tr\u00e9ninkem. <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 b\u00edlkovin a r\u016fst sval\u016f<\/h3>\n\n\n\n<p>D\u00edky potr\u00e9ninkov\u00e9mu j\u00eddlu bohat\u00e9mu na b\u00edlkoviny m\u016f\u017eeme svalovou hmotu nejen udr\u017eovat, ale tak\u00e9 <strong>budovat<\/strong>. D\u00e1v\u00e1me tak toti\u017e t\u011blu k dispozici <strong>stavebn\u00ed materi\u00e1l<\/strong> pro tvorbu nov\u00fdch sval\u016f. P\u0159esto\u017ee t\u011blo pracuje na jejich r\u016fstu v pr\u016fb\u011bhu cel\u00e9ho dne a \u010derp\u00e1 z celkov\u00e9ho denn\u00edho p\u0159\u00edjmu b\u00edlkovin, potr\u00e9ninkov\u00e1 d\u00e1vka je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dne\u0161n\u00ed doporu\u010den\u00ed n\u00e1m \u0159\u00edkaj\u00ed, \u017ee pro tu nejlep\u0161\u00ed podporu r\u016fstu sval\u016f bychom m\u011bli p\u0159ijmout b\u00edlkoviny do <strong>2 hodin po tr\u00e9ninku<\/strong>. Ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo je tak d\u016fle\u017eitou sou\u010d\u00e1st\u00ed cesty za formou, na kter\u00e9 tak obt\u00ed\u017en\u011b pracujeme. Pokud ho toti\u017e vynech\u00e1me, n\u00e1sleduje noc a klidn\u011b i v\u00edce ne\u017e deset hodin bez p\u0159\u00edjmu potravy, co\u017e na\u0161im tr\u00e9ninkem vy\u010derpan\u00fdm sval\u016fm ur\u010dit\u011b neprosp\u011bje. <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=\"Vliv potr\u00e9ninkov\u00e9ho j\u00eddla na r\u016fst sval\u016f\" class=\"wp-image-538275\" title=\"Vliv potr\u00e9ninkov\u00e9ho j\u00eddla na r\u016fst sval\u016f\" 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 glykogenov\u00e9 z\u00e1soby<\/h3>\n\n\n\n<p>T\u011blo vyu\u017e\u00edv\u00e1 z\u00e1sobn\u00ed sacharidy ve form\u011b <strong>svalov\u00e9ho glykogenu<\/strong> k dopln\u011bn\u00ed energie b\u011bhem v\u00fdkonu. Po tr\u00e9ninku, a to zejm\u00e9na tom intenzivn\u00edm a n\u00e1ro\u010dn\u00e9m, jsou v\u0161ak tyto z\u00e1soby vy\u010derp\u00e1ny, a tak je na \u010dase je <strong>doplnit<\/strong>. Pr\u00e1v\u011b proto pot\u0159ebujeme potr\u00e9ninkov\u00e9 j\u00eddlo s dostate\u010dnou d\u00e1vkou sacharid\u016f. Ty pomohou z\u00e1sobn\u00ed glykogen znovu obnovit a p\u0159ipravit tak svaly na dal\u0161\u00ed cvi\u010den\u00ed, zvl\u00e1\u0161t\u011b kdy\u017e n\u00e1s \u010dek\u00e1 tr\u00e9nink hned r\u00e1no po probuzen\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_melo_obsahovat_vecerni_potreninkove_jidlo_a_cemu_se_vyhnout\"><\/span>Co by m\u011blo obsahovat ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo a \u010demu se vyhnout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlavn\u00edm c\u00edlem potr\u00e9ninkov\u00e9ho j\u00eddla je dop\u0159\u00e1t t\u011blu v\u0161echny pot\u0159ebn\u00e9 <strong>makro<\/strong> a <strong>mikro\u017eiviny<\/strong> v tom spr\u00e1vn\u00e9m <strong>mno\u017estv\u00ed<\/strong> a <strong>pom\u011bru<\/strong>, aby se mohlo t\u011blo po v\u00fdkonu zregenerovat. To samoz\u0159ejm\u011b plat\u00ed pro post-workout v\u00fd\u017eivu v jakoukoli denn\u00ed dobu, ale ta ve\u010dern\u00ed m\u00e1 sv\u00e1 specifika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mus\u00edme myslet zejm\u00e9na na to, \u017ee se jedn\u00e1 o j\u00eddlo <strong>t\u011bsn\u011b p\u0159ed span\u00edm<\/strong>. A jeliko\u017e sp\u00e1nek je pro zdrav\u00ed a regeneraci stejn\u011b v\u00fdznamn\u00fd jako j\u00eddeln\u00ed\u010dek, ur\u010dit\u011b ho <strong>nechceme naru\u0161it<\/strong>. To by mohlo zp\u016fsobit nap\u0159\u00edklad tr\u00e1ven\u00ed velk\u00e9ho a t\u011b\u017ek\u00e9ho j\u00eddla. Proto je d\u016fle\u017eit\u00e9, aby byla hostina po pozdn\u00edm tr\u00e9ninku <strong>odleh\u010den\u011bj\u0161\u00ed<\/strong>, a pokud to na\u0161e t\u011blo vy\u017eaduje, tak i <strong>men\u0161\u00ed<\/strong>. Ur\u010dit\u011b uzn\u00e1te, \u017ee d\u00e1t si p\u0159ed span\u00edm velk\u00fd burger s op\u00e9kan\u00fdmi bramborami nen\u00ed ten nejlep\u0161\u00ed n\u00e1pad, stejn\u011b jako nap\u0159\u00edklad vydatnou pikantn\u00ed asijskou dobrotu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete z\u00e1rove\u0148 na to, aby porce po cvi\u010den\u00ed odpov\u00eddala <strong>n\u00e1ro\u010dnosti tr\u00e9ninku<\/strong>. Je toti\u017e rozd\u00edl mezi intenzivn\u00edm hodinov\u00fdm tr\u00e9ninkem, ve kter\u00e9m pad\u00e1 jeden osobn\u00ed rekord za druh\u00fdm, a lekc\u00ed pohodov\u00e9 j\u00f3gy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo, a to i to ve\u010dern\u00ed, by m\u011blo obsahovat <strong><a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\">b\u00edlkoviny<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\">sacharidy<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\">tuky<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\">vl\u00e1kninu<\/a><\/strong> i dostatek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/\">vitam\u00edn\u016f<\/a><\/strong> a <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-mineralnimi-latkami-jake-funkce-plni-kolik-jich-prijimat-a-jak-odhalit-nedostatek\/\">miner\u00e1ln\u00edch l\u00e1tek<\/a><\/strong>. V prvn\u00ed \u0159ad\u011b bychom m\u011bli kl\u00e1st <strong>d\u016fraz na dostate\u010dn\u00fd pod\u00edl b\u00edlkovin<\/strong>. Ostatn\u00ed \u017eiviny je tak\u00e9 jist\u011b d\u016fle\u017eit\u00e9 za\u0159adit, ale jejich mno\u017estv\u00ed je flexibiln\u011bj\u0161\u00ed. V\u00edce se m\u016f\u017ee odv\u00edjet od celkov\u00e9ho denn\u00edho p\u0159\u00edjmu t\u011bchto l\u00e1tek nebo od toho, jak v\u00fdkonn\u00fd je n\u00e1\u0161 tr\u00e1vic\u00ed syst\u00e9m ve ve\u010dern\u00edch a no\u010dn\u00edch hodin\u00e1ch. P\u0159itom nezapome\u0148te ani na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\">pitn\u00fd re\u017eim<\/a>, abyste doplnili tekutiny, kter\u00e9 jste ztratili b\u011bhem tr\u00e9ninku pocen\u00edm.<\/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=\"Co by m\u011blo obsahovat potr\u00e9ninkov\u00e9 j\u00eddlo?\" class=\"wp-image-538291\" title=\"Co by m\u011blo obsahovat potr\u00e9ninkov\u00e9 j\u00eddlo?\" 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\">B\u00edlkoviny<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00ed funkce<\/strong>: hraj\u00ed roli v obnov\u011b a regeneraci sval\u016f po\u0161kozen\u00fdch tr\u00e9ninkem. Tak\u00e9 jsou materi\u00e1lem pro r\u016fst a budov\u00e1n\u00ed nov\u00e9 svalov\u00e9 hmoty.<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 mno\u017estv\u00ed<\/strong>: aktu\u00e1ln\u00ed doporu\u010den\u00ed n\u00e1m \u0159\u00edkaj\u00ed, \u017ee v potr\u00e9ninkov\u00e9m j\u00eddle bychom m\u011bli p\u0159ijmout <strong>20 \u2013 40 g b\u00edlkovin<\/strong> k tomu, abychom co nejl\u00e9pe podpo\u0159ili tvorbu svalov\u00fdch b\u00edlkovin (<em>muscle protein synthesis<\/em> \u2013 MPS). D\u016fle\u017eit\u00fd je ov\u0161em zejm\u00e9na celkov\u00fd denn\u00ed p\u0159\u00edjem protein\u016f. Ten by se m\u011bl u sportovc\u016f a aktivn\u00edch lid\u00ed pohybovat v rozmez\u00ed <strong>1,4 \u2013 2 g\/kg t\u011blesn\u00e9 hmotnosti<\/strong>. P\u0159esn\u00e9 hodnoty se odv\u00edjej\u00ed od n\u00e1ro\u010dnosti sportovn\u00ed aktivity a \u017eivotn\u00edho stylu. V p\u0159\u00edpad\u011b hubnut\u00ed nebo maximalizace r\u016fstu sval\u016f m\u016f\u017ee b\u00fdt vhodn\u00e1 d\u00e1vka klidn\u011b je\u0161t\u011b vy\u0161\u0161\u00ed, 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 b\u00edlkovin po tr\u00e9ninku<\/h4>\n\n\n\n<p>Po tr\u00e9ninku bychom m\u011bli s\u00e1hnout po kvalitn\u00edch b\u00edlkovin\u00e1ch s vysokou biologickou hodnotou. Kter\u00e9 to jsou?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>libov\u00e9 maso, <a href=\"https:\/\/gymbeam.cz\/ryby\">ryby<\/a>, rostlinn\u00e9 alternativy masa (<a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\">tofu<\/a>, robi, <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\">seitan<\/a>), ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce, proteiny ve form\u011b suplement\u016f &#8211; <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\">syrov\u00e1tkov\u00fd protein<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\">rostlinn\u00fd protein<\/a>, <a href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\">kasein<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nevhodn\u00e9 zdroje b\u00edlkovin po tr\u00e9ninku<\/h4>\n\n\n\n<p>Vyh\u00fdbejte se zejm\u00e9na b\u00edlkovinn\u00fdm potravin\u00e1m s <strong>vysok\u00fdm obsahem 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 maso, tu\u010dn\u00e9 uzeniny<\/strong> (sal\u00e1my, klob\u00e1sy), <strong>vnit\u0159nosti<\/strong> \u010di nap\u0159\u00edklad <strong>sma\u017een\u00e9 maso<\/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=\"Jak\u00e9 zdroje b\u00edlkovin jsou vhodn\u00e9 po ve\u010dern\u00edm tr\u00e9ninku?\" class=\"wp-image-538307\" title=\"Jak\u00e9 zdroje b\u00edlkovin jsou vhodn\u00e9 po ve\u010dern\u00edm tr\u00e9ninku?\" 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\u00ed funkce<\/strong>: slou\u017e\u00ed zejm\u00e9na jako <strong>zdroj energie<\/strong> pro t\u011blo.<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 mno\u017estv\u00ed<\/strong>: tuk je d\u016fle\u017eitou slo\u017ekou komplexn\u00edho j\u00eddla, ale v potr\u00e9ninkov\u00e9m j\u00eddle bychom to s n\u00edm <strong>nem\u011bli p\u0159eh\u00e1n\u011bt<\/strong>. Tr\u00e1v\u00ed se toti\u017e <strong>pomaleji<\/strong> ne\u017e b\u00edlkoviny a sacharidy, a tak m\u016f\u017ee <strong>zpomalovat jejich vst\u0159eb\u00e1v\u00e1n\u00ed<\/strong>. My v\u0161ak po tr\u00e9ninku chceme t\u011blu doplnit tyto \u017eiviny co nejrychleji. Optim\u00e1ln\u00ed mno\u017estv\u00ed tuku v post-workout j\u00eddle se tak pohybuje v rozmez\u00ed <strong>10 \u2013 20 g<\/strong>. Z\u00e1rove\u0148 plat\u00ed, \u017ee tuk v j\u00eddeln\u00ed\u010dku by m\u011bl tvo\u0159it 30 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu. To p\u0159i referen\u010dn\u00edm p\u0159\u00edjmu 2000 kcal p\u0159edstavuje 300 kcal, \u010dili 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\u00e9ninku<\/h4>\n\n\n\n<p>Do j\u00eddla si p\u0159idejte zejm\u00e9na <strong>rostlinn\u00e9 zdroje tuku<\/strong>, kter\u00e9 obsahuj\u00ed zdrav\u00e9 mononenasycen\u00e9 a polynenasycen\u00e9 mastn\u00e9 kyseliny.<\/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>Jedn\u00e1 se tak o <a href=\"https:\/\/gymbeam.cz\/oleje\">rostlinn\u00e9 oleje<\/a>, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\">o\u0159echy, sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/masla\">o\u0159echov\u00e1 m\u00e1sla<\/a> \u010di t\u0159eba <strong>avok\u00e1do<\/strong>.<\/li>\n\n\n\n<li>Tuk p\u0159irozen\u011b obsahuj\u00ed tak\u00e9 v\u0161echny <strong>\u017eivo\u010di\u0161n\u00e9 potraviny<\/strong> (maso, ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce apod.). Tento tuk je tak\u00e9 v po\u0159\u00e1dku a v j\u00eddeln\u00ed\u010dku m\u00e1 sv\u00e9 m\u00edsto.<\/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\u00e9ninku<\/h4>\n\n\n\n<p>Po ve\u010dern\u00edm tr\u00e9ninku bychom se m\u011bli ide\u00e1ln\u011b vyh\u00fdbat potravin\u00e1m s nadm\u011brn\u00fdm mno\u017estv\u00edm tuku. Jsou to nap\u0159\u00edklad n\u00e1sleduj\u00edc\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>tu\u010dn\u00e9 maso a uzeniny, sma\u017een\u00e1 j\u00eddla \u010di t\u011b\u017ek\u00e9 pokrmy s om\u00e1\u010dkami, dezerty a sladkosti<\/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=\"Jakou jsou vhodn\u00e9 zdroje tuku po ve\u010dern\u00edm tr\u00e9ninku?\" class=\"wp-image-538323\" title=\"Jakou jsou vhodn\u00e9 zdroje tuku po ve\u010dern\u00edm tr\u00e9ninku?\" 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\u00ed funkce<\/strong>: jsou d\u016fle\u017eit\u00e9 pro obnoven\u00ed vy\u010derpan\u00fdch glykogenov\u00fdch z\u00e1sob a slou\u017e\u00ed jako zdroj energie pro t\u011blo.&nbsp;<sup>[8]<\/sup><\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 mno\u017estv\u00ed:<\/strong> doporu\u010den\u00ed pro p\u0159\u00edjem sacharid\u016f po tr\u00e9ninku se t\u00fdkaj\u00ed zejm\u00e9na profesion\u00e1ln\u00edch sportovc\u016f, kte\u0159\u00ed systematicky dopl\u0148uj\u00ed sacharidov\u00e9 z\u00e1soby postupn\u011b i n\u011bkolik hodin po tr\u00e9ninku. Pro <strong>rekrea\u010dn\u00ed sportovce<\/strong> v\u0161ak konkr\u00e9tn\u00ed doporu\u010den\u00ed neexistuje. Z dostupn\u00fdch zdroj\u016f v\u0161ak m\u016f\u017eeme \u0159\u00edci, \u017ee optim\u00e1ln\u00ed m\u016f\u017ee b\u00fdt p\u0159\u00edjem <strong>0,5 \u2013 1,2 g\/kg TH<\/strong>. Konkr\u00e9tn\u00ed mno\u017estv\u00ed z\u00e1vis\u00ed na n\u00e1ro\u010dnosti tr\u00e9ninku \u010di na\u0161ich c\u00edlech. <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 sacharid\u016f po tr\u00e9ninku<\/h4>\n\n\n\n<p>Po ve\u010dern\u00edm tr\u00e9ninku je ide\u00e1ln\u00ed dop\u0159\u00e1t t\u011blu <strong>komplexn\u00ed sacharidy<\/strong>, kter\u00e9 se tr\u00e1v\u00ed a vst\u0159eb\u00e1vaj\u00ed do krve <strong>pomalu<\/strong> a <strong>postupn\u011b<\/strong>. D\u00edky tomu pom\u00e1haj\u00ed udr\u017eet del\u0161\u00ed pocit sytosti a nav\u00edc <strong>nezp\u016fsobuj\u00ed prudk\u00fd n\u00e1r\u016fst hladiny cukru v krvi<\/strong>. Z \u010deho m\u016f\u017eete vyb\u00edrat?<\/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>brambory, bat\u00e1ty, r\u00fd\u017ee, <a href=\"https:\/\/gymbeam.cz\/pohanka\">pohanka<\/a>, <a href=\"https:\/\/gymbeam.cz\/quinoa\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.cz\/testoviny\">t\u011bstoviny<\/a>, v\u010detn\u011b <a href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\">kuskusu<\/a>, <a href=\"https:\/\/gymbeam.cz\/celozrnny-psenicny-bulgur-gymbeam.html\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\">ovesn\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/kase\">obilovinov\u00e9 ka\u0161e<\/a>, pe\u010divo, <a href=\"https:\/\/gymbeam.cz\/psenicna-tortilla-gymbeam.html\">tortilla<\/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 sacharid\u016f po tr\u00e9ninku<\/h4>\n\n\n\n<p>Ide\u00e1ln\u011b se vyh\u00fdbejte sladk\u00fdm pokrm\u016fm a potravin\u00e1m pln\u00fdm zejm\u00e9na <strong>jednoduch\u00e9ho cukru<\/strong>. Nejen\u017ee jsou tato j\u00eddla a potraviny \u010dasto chud\u00e9 na b\u00edlkoviny, ale nav\u00edc se rychle tr\u00e1v\u00ed a dok\u00e1\u017eou prudce zv\u00fd\u0161it hladinu cukru v krvi. Ve\u010der je naopak v\u00fdhodn\u011bj\u0161\u00ed, aby n\u00e1\u0161 tr\u00e1vic\u00ed syst\u00e9m zpracov\u00e1val j\u00eddlo pomaleji, a b\u011bhem noci jsme si mohli udr\u017eovat stabiln\u00ed glyk\u00e9mii.<\/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>Vynechejte proto <strong>sladkosti<\/strong>, <strong>dezerty<\/strong>, sladk\u00e9 <strong>jemn\u00e9 pe\u010divo<\/strong>, sladk\u00e1 j\u00eddla, jako jsou klasick\u00e9 pala\u010dinky s nutellou apod.<\/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=\"Jak\u00e9 jsou vhodn\u00e9 zdroje sacharid\u016f po ve\u010dern\u00edm tr\u00e9ninku?\" class=\"wp-image-538339\" title=\"Jak\u00e9 jsou vhodn\u00e9 zdroje sacharid\u016f po ve\u010dern\u00edm tr\u00e9ninku?\" 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_vecernim_treninku_pri_hubnuti\"><\/span>Strava po ve\u010dern\u00edm tr\u00e9ninku p\u0159i hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme si ji\u017e \u0159ekli, ve\u010der se nemus\u00edte tr\u00e1pit hlady ani tehdy, kdy\u017e se sna\u017e\u00edte zhubnout. Pr\u00e1v\u011b naopak, t\u011blo v\u00e1m za ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo pod\u011bkuje. D\u00edky n\u011bmu toti\u017e m\u016f\u017ee nejen l\u00e9pe <strong>regenerovat<\/strong> a sb\u00edrat s\u00edly na ten nejlep\u0161\u00ed <strong>v\u00fdkon v dal\u0161\u00edm tr\u00e9ninku<\/strong>, ale tak\u00e9 <strong>neztr\u00e1cet svaly<\/strong>. B\u011bhem hubnut\u00ed, kdy jsme v kalorick\u00e9m deficitu, je toti\u017e t\u011blo n\u00e1chyln\u011bj\u0161\u00ed ke <strong>katabolismu svalov\u00fdch b\u00edlkovin<\/strong> a <strong>\u00fabytku svalov\u00e9 hmoty<\/strong>. Tomu bychom se ale m\u011bli za ka\u017edou cenu sna\u017eit vyhnout. Kvalitn\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo bohat\u00e9 na b\u00edlkoviny je p\u0159i t\u00e9to snaze k nezaplacen\u00ed. <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>Nav\u00edc, kdy\u017e se naj\u00edme ve\u010der, je men\u0161\u00ed \u0161ance, \u017ee n\u00e1s n\u00e1sleduj\u00edc\u00ed den p\u0159epadne vl\u010d\u00ed hlad, p\u0159i kter\u00e9m budeme m\u00edt pot\u0159ebu vyluxovat lednici. Plnohodnotn\u00e9 ve\u010dern\u00ed j\u00eddlo zkr\u00e1tka pom\u016f\u017ee navodit lep\u0161\u00ed <strong>sytost<\/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>Kdy\u017e ov\u0161em chceme z\u00edskat z post-workout j\u00eddla tyto v\u00fdhody a z\u00e1rove\u0148 shazovat kilogramy tuku, mus\u00edme samoz\u0159ejm\u011b <strong>dodr\u017eovat <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\">kalorick\u00fd deficit<\/a><\/strong>. Mno\u017estv\u00ed kalori\u00ed ve ve\u010de\u0159i se tak mus\u00ed vej\u00edt do celkov\u00e9ho denn\u00edho p\u0159\u00edjmu energie, kter\u00fd pot\u0159ebujeme p\u0159ij\u00edmat na hubnut\u00ed. V tom p\u0159\u00edpad\u011b nebude vadit ani to, \u017ee si vychutn\u00e1me poctivou d\u00e1vku sacharid\u016f po t\u00e9 magick\u00e9 \u0161est\u00e9 hodin\u011b ve\u010der, kdy u\u017e mnoz\u00ed sacharidy vy\u0159azuj\u00ed. Pr\u00e1v\u011b naopak, t\u011blo se pot\u011b\u0161\u00ed, \u017ee bude m\u00edt mo\u017enost obnovit z\u00e1soby glykogenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 podrobn\u011bji, co v\u0161echno d\u011blat pro to, abyste \u00fasp\u011b\u0161n\u011b zhubli, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\">Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/a><\/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_8248-1124x749-1.png\" alt=\"Jak j\u00edst po ve\u010dern\u00edm tr\u00e9ninku p\u0159i hubnut\u00ed?\" class=\"wp-image-538355\" title=\"Jak j\u00edst po ve\u010dern\u00edm tr\u00e9ninku p\u0159i hubnut\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_vecernim_treninku_pri_budovani_svalu\"><\/span>Strava po ve\u010dern\u00edm tr\u00e9ninku p\u0159i budov\u00e1n\u00ed sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e chceme, aby n\u00e1m rostly svaly, m\u011bli bychom se sna\u017eit co nejv\u00edce podpo\u0159it <strong>proteosynt\u00e9zu<\/strong> neboli <strong>tvorbu svalov\u00fdch b\u00edlkovin<\/strong>. Naopak d\u016fle\u017eit\u00e9 je tak\u00e9 zamezit <strong>spalov\u00e1n\u00ed sval\u016f<\/strong>, tedy <strong>katabolismu<\/strong>. Samoz\u0159ejm\u011b k tomu, aby se n\u00e1m tvo\u0159ila nov\u00e1 svalov\u00e1 hmota, mus\u00edme b\u00fdt v <strong>kalorick\u00e9m nadbytku<\/strong>, \u010dili p\u0159ij\u00edmat v\u00edce energie ne\u017e vyd\u00e1vat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potr\u00e9ninkov\u00e9 j\u00eddlo n\u00e1m efektivn\u011b dopln\u00ed pot\u0159ebnou energii i b\u00edlkoviny. Aktu\u00e1ln\u00ed v\u011bdeck\u00e9 zdroje n\u00e1m v\u0161ak \u0159\u00edkaj\u00ed, \u017ee nen\u00ed a\u017e tak d\u016fle\u017eit\u00e9 lp\u011bt na anabolick\u00e9m okn\u011b a h\u00e1zet do sebe proteiny hned po skon\u010den\u00ed tr\u00e9ninku. V prvn\u00ed \u0159ad\u011b je podstatn\u00e9 p\u0159ij\u00edmat <strong>dostatek b\u00edlkovin v pr\u016fb\u011bhu cel\u00e9ho dne<\/strong>. Co se t\u00fd\u010de potr\u00e9ninkov\u00e9ho j\u00eddla, je ide\u00e1ln\u00ed, aby n\u00e1sledovalo <strong>3 \u2013 4 hodiny po <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\">p\u0159edtr\u00e9ninkov\u00e9m j\u00eddle<\/a><\/strong>. To zhruba odpov\u00edd\u00e1 doporu\u010den\u00ed, kter\u00e9 jsme si ji\u017e dnes p\u0159ipomn\u011bli, a to, \u017ee post-workout meal bychom si m\u011bli dop\u0159\u00e1t <strong>do 2 hodin po cvi\u010den\u00ed<\/strong>.<strong> <\/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>Chcete-li v\u011bd\u011bt v\u00edce o tom, jak efektivn\u011b budovat svaly, nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/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_3327-1124x749-1.webp\" alt=\"Jak j\u00edst po ve\u010dern\u00edm tr\u00e9ninku p\u0159i budov\u00e1n\u00ed sval\u016f?\" class=\"wp-image-538371\" title=\"Jak j\u00edst po ve\u010dern\u00edm tr\u00e9ninku p\u0159i budov\u00e1n\u00ed sval\u016f?\" 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=\"Jak_si_nacasovat_vecerni_potreninkove_jidlo\"><\/span>Jak si na\u010dasovat ve\u010dern\u00ed potr\u00e9ninkov\u00e9 j\u00eddlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010dasov\u00e1n\u00ed j\u00eddla po ve\u010dern\u00edm tr\u00e9ninku by se m\u011blo ide\u00e1ln\u011b \u0159\u00eddit podle dvou faktor\u016f \u2013 <strong>samotn\u00e9ho tr\u00e9ninku<\/strong> a <strong>sp\u00e1nku<\/strong>. Pot\u0159ebujeme do sebe toti\u017e dostat n\u011bjak\u00e9 j\u00eddlo k tomu, abychom t\u011blo <strong>vy\u017eivili po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku<\/strong>. Na druhou stranu by se v\u0161ak \u010das ve\u010de\u0159e m\u011bl \u0159\u00eddit tak\u00e9 ve\u010derkou. J\u00eddlo t\u011bsn\u011b p\u0159ed ulehnut\u00edm do postele toti\u017e m\u016f\u017ee <strong>naru\u0161it kvalitu sp\u00e1nku<\/strong>. Jak z toho ven?<\/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 j\u00eddlo si dejte ide\u00e1ln\u011b zhruba do <strong>dvou hodin po tr\u00e9ninku<\/strong>.<\/li>\n\n\n\n<li>M\u016f\u017eete se naj\u00edst <strong>cestou z fitka<\/strong> nebo <strong>v klidu po p\u0159\u00edchodu dom\u016f<\/strong>.<\/li>\n\n\n\n<li>Jak moc byste m\u011bli s j\u00eddlem sp\u011bchat, se odv\u00edj\u00ed od toho, <strong>kdy p\u016fjdete sp\u00e1t<\/strong>.<\/li>\n\n\n\n<li>Doporu\u010den\u00ed \u0159\u00edkaj\u00ed, \u017ee ide\u00e1ln\u011b bychom m\u011bli j\u00edst naposledy <strong>dv\u011b hodiny p\u0159ed span\u00edm<\/strong>. Z\u00e1le\u017e\u00ed v\u0161ak tak\u00e9 na tom, jak j\u00eddlo v t\u00e9to dob\u011b tolerujeme. M\u016f\u017ee tak b\u00fdt naprosto v po\u0159\u00e1dku d\u00e1t si odleh\u010den\u011bj\u0161\u00ed snack i <strong>hodinu p\u0159ed sp\u00e1nkem<\/strong>.<\/li>\n\n\n\n<li>Pokud m\u00e1te prostor, dop\u0159ejte si plnohodnotnou ve\u010de\u0159i maxim\u00e1ln\u011b zm\u00edn\u011bn\u00e9 dv\u011b hodiny p\u0159ed ulehnut\u00edm do postele.<\/li>\n\n\n\n<li>Pokud v\u00e1s tla\u010d\u00ed \u010das, najezte se p\u0159\u00edmo po tr\u00e9ninku nebo si dejte men\u0161\u00ed j\u00eddlo bohat\u00e9 na b\u00edlkoviny klidn\u011b i hodinu p\u0159ed span\u00edm.<\/li>\n\n\n\n<li>V ka\u017ed\u00e9m p\u0159\u00edpad\u011b myslete na to, \u017ee po tr\u00e9ninku je d\u016fle\u017eit\u00e9 naj\u00edst se a nej\u00edt sp\u00e1t s pr\u00e1zdn\u00fdm \u017ealudkem.<\/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_jidla_po_vecernim_treninku\"><\/span>Tipy na j\u00eddla po ve\u010dern\u00edm tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00edprava potr\u00e9ninkov\u00e9ho j\u00eddla nemus\u00ed b\u00fdt \u017e\u00e1dn\u00e1 raketov\u00e1 v\u011bda. M\u016f\u017eete si dop\u0159\u00e1t <strong>jednodu\u0161\u0161\u00ed<\/strong> i <strong>komplikovan\u011bj\u0161\u00ed pokrmy<\/strong> a z\u00e1le\u017e\u00ed jen na v\u00e1s, jestli si vychutn\u00e1te <strong>sladkou<\/strong> nebo <strong>slanou dobrotu<\/strong>. V\u017edy v\u0161ak dbejte na to, aby bylo j\u00eddlo p\u0159izp\u016fsobeno celkov\u00e9mu denn\u00edmu energetick\u00e9mu p\u0159\u00edjmu a obsahovalo v\u0161echny d\u016fle\u017eit\u00e9 \u017eiviny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s po ve\u010dern\u00edm cvi\u010den\u00ed tla\u010d\u00ed \u010das, m\u016f\u017ee v\u00e1m pomoci p\u0159ipravit si potr\u00e9ninkov\u00e9 j\u00eddlo <strong>dop\u0159edu<\/strong>, nap\u0159\u00edklad v r\u00e1mci <strong><a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\">meal prep<\/a><\/strong> na n\u011bkolik dn\u00ed. Rovn\u011b\u017e v\u00e1m pom\u016f\u017ee m\u00edt v z\u00e1sob\u011b i <strong>jednoduch\u00e9 snacky<\/strong>, kter\u00e9 nemus\u00edte zdlouhav\u011b p\u0159ipravovat, a p\u0159itom efektivn\u011b spln\u00ed \u00fa\u010del.<\/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\u00e1ln\u011b <strong>celozrnn\u00e9<\/strong>, je skv\u011bl\u00fdm zdrojem <strong>komplexn\u00edch sacharid\u016f<\/strong> a <strong>vl\u00e1kniny<\/strong>. M\u016f\u017eete s\u00e1hnout po celozrnn\u00e9m chlebu, rohl\u00edc\u00edch, baget\u011b, ale tak\u00e9 t\u0159eba toastu a p\u0159ipravit si tak chutn\u00fd sendvi\u010d.<\/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\">Inspirujte se:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017eitn\u00fd chl\u00e9b s <strong>pomaz\u00e1nkou z \u010derstv\u00e9ho s\u00fdra<\/strong>, s pl\u00e1tky <strong>\u0161unky<\/strong> a <strong>tvrd\u00e9ho s\u00fdra<\/strong> s 30 % tuku, porc\u00ed raj\u010dat \u010di jin\u00e9 zeleniny<\/li>\n\n\n\n<li>celozrnn\u00fd toast s <strong>pomaz\u00e1nkov\u00fdm m\u00e1slem<\/strong>, pl\u00e1tky <strong>uzen\u00e9ho <\/strong><strong><a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\">tofu<\/a><\/strong> a kousky <strong>vaj\u00ed\u010dka uva\u0159en\u00e9ho na tvrdo<\/strong>, \u010dervenou paprikou nebo jin\u00fdm druhem zeleniny<\/li>\n\n\n\n<li>bageta s <strong>ricottou<\/strong> a pl\u00e1tky<strong> uzen\u00e9ho lososa<\/strong>, \u0159edkvi\u010dkami nebo porc\u00ed jin\u00e9 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-pomazankou\">2. Pe\u010divo s pomaz\u00e1nkou<\/h3>\n\n\n\n<p>Nebav\u00ed v\u00e1s j\u00edst neust\u00e1le dokola pe\u010divo se \u0161unkou a s\u00fdrem? V tom p\u0159\u00edpad\u011b jsou pro v\u00e1s jako stvo\u0159en\u00e9 chutn\u00e9 pomaz\u00e1nky. Fantazii se meze nekladou, a tak do nich m\u016f\u017eete pou\u017e\u00edt <strong>zeleninu, <a href=\"https:\/\/gymbeam.cz\/lusteniny\">lu\u0161t\u011bniny<\/a>, ryby, vaj\u00ed\u010dka<\/strong> \u010di t\u0159eba <strong>tofu<\/strong>. Kdy\u017e za\u0159ad\u00edte do j\u00eddeln\u00ed\u010dku pomaz\u00e1nky a pe\u010divo, na ve\u010de\u0159i u\u017e nemus\u00ed b\u00fdt nikdy nuda.<\/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\">Inspirujte se na\u0161imi recepty:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganska-pomazanka-z-tofu-a-susenych-rajcat\/\">Vegansk\u00e1 pomaz\u00e1nka z tofu a su\u0161en\u00fdch raj\u010dat<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lusteninova-pomazanka-z-cizrny-a-fazoli\/\">Lu\u0161t\u011bninov\u00e1 pomaz\u00e1nka z cizrny a fazol\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\">Tu\u0148\u00e1kov\u00e1 pomaz\u00e1nka s vaj\u00ed\u010dky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pomazanka-z-cervene-repy-a-tvarohu\/\">Pomaz\u00e1nka z \u010derven\u00e9 \u0159epy a tvarohu<\/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\/do-clanku-vysledek-cviklova-natierka.png\" alt=\"Jakou pomaz\u00e1nku si d\u00e1t po tr\u00e9ninku?\" class=\"wp-image-538387\" title=\"Jakou pomaz\u00e1nku si d\u00e1t po tr\u00e9ninku?\" 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=\"vejce\">3. Vejce na n\u011bkolik zp\u016fsob\u016f<\/h3>\n\n\n\n<p>Vaj\u00ed\u010dka by se mohla klidn\u011b nazvat <strong><a href=\"https:\/\/gymbeam.cz\/superpotraviny\">superpotravinou<\/a><\/strong>. Jsou bohat\u00e1 na <strong>b\u00edlkoviny, zdrav\u00e9 tuky, vitam\u00edny, miner\u00e1ln\u00ed<\/strong> a mnoh\u00e9 dal\u0161\u00ed <strong>bioaktivn\u00ed l\u00e1tky<\/strong>. Ur\u010dit\u011b proto ud\u011bl\u00e1te dob\u0159e, pokud je budete do j\u00eddeln\u00ed\u010dku za\u0159azovat pravideln\u011b. Nemus\u00edte z\u016fstat jen u vajec na tvrdo. V jeden den si m\u016f\u017eete d\u00e1t <strong>omeletu<\/strong>, ten dal\u0161\u00ed <strong>m\u00edchan\u00e1 vejce<\/strong>. P\u0159ipravit se v\u0161ak d\u00e1 tak\u00e9 m\u00e9n\u011b tradi\u010dn\u00ed <strong>vejce ve skle<\/strong> nebo <strong>vejce benedikt.<\/strong> Pokud r\u00e1di experimentujete, m\u016f\u017eete z nich vytvo\u0159it zm\u00edn\u011bn\u00e9 pomaz\u00e1nky, muffiny, quiche \u010di jin\u00e9 zaj\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\">Inspirujte se na\u0161imi recepty:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zeleninove-leco-s-vejcem\/\">Zeleninov\u00e9 le\u010do s vejcem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-michana-vajicka-se-spenatem\/\">M\u00edchan\u00e1 vaj\u00ed\u010dka se \u0161pen\u00e1tem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spenatova-omeleta-plnena-zampiony\/\">\u0160pen\u00e1tov\u00e1 omeleta pln\u011bn\u00e1 \u017eampiony<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vajicka-na-snidani-trikrat-jinak\/\">Vaj\u00ed\u010dka k sn\u00eddani t\u0159ikr\u00e1t jinak<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"komplexni-jidlo-s-masem\">4. Komplexn\u00ed j\u00eddlo s masem<\/h3>\n\n\n\n<p>Maso je skv\u011bl\u00fdm zdrojem b\u00edlkovin. Vyb\u00edrejte druhy s ni\u017e\u0161\u00edm pod\u00edlem tuku, jako je <strong><a href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\">ku\u0159ec\u00ed<\/a><\/strong>, <strong>kr\u016ft\u00ed, kr\u00e1li\u010d\u00ed<\/strong> \u010di <strong>libov\u00e9 hov\u011bz\u00ed maso<\/strong>. M\u016f\u017eete k n\u011bmu p\u0159idat r\u016fzn\u00e9 druhy p\u0159\u00edloh, nap\u0159\u00edklad <strong>brambory<\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/ryze\">r\u00fd\u017ei<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/quinoa-cerna-gymbeam.html\">quinou<\/a><\/strong> \u010di obl\u00edben\u00fd <strong><a href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\">kuskus<\/a><\/strong>. Klidn\u011b si maso zpest\u0159ete chutnou marin\u00e1dou nebo lehkou 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\">Inspirujte se na\u0161imi recepty:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-nudlicky-s-pestem-a-kuskusem\/\">Ku\u0159ec\u00ed maso s pestem a kuskusem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kure-teriyaki\/\">Ku\u0159e Teriyaki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-kapsa-se-spenatovou-naplni\/\">Ku\u0159ec\u00ed kapsa se \u0161pen\u00e1tovou n\u00e1pln\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-maso-na-asijsky-zpusob-s-quinoou\/\">Ku\u0159ec\u00ed maso na asijsk\u00fd zp\u016fsob s quinoou<\/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\u00ed j\u00eddlo s masem po tr\u00e9ninku\" class=\"wp-image-538403\" title=\"Komplexn\u00ed j\u00eddlo s masem po tr\u00e9ninku\" 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=\"komplexni-jidlo-s-rybou\">5. Komplexn\u00ed j\u00eddlo s rybou<\/h3>\n\n\n\n<p>Ryby jsou skv\u011bl\u00fdm zdrojem b\u00edlkovin, kter\u00fd n\u00e1m v j\u00eddeln\u00ed\u010dku docela \u010dasto chyb\u00ed. Dop\u0159ejeme-li si ty <strong>mo\u0159sk\u00e9<\/strong>, dodaj\u00ed n\u00e1m nav\u00edc i <strong>zdrav\u00e9 tuky<\/strong>, v\u010detn\u011b <strong><a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\">omega-3 mastn\u00fdch kyselin<\/a><\/strong>. P\u0159itom takov\u00e1 treska \u010di steak z tu\u0148\u00e1ka s bramborami jsou tak\u00e9 skv\u011bl\u00fdm <strong>dietn\u00edm j\u00eddlem<\/strong>, kter\u00e9 ocen\u00edte nejen p\u0159i hubnut\u00ed. Ryby bychom m\u011bli m\u00edt v j\u00eddeln\u00ed\u010dku ide\u00e1ln\u011b <strong>dvakr\u00e1t t\u00fddn\u011b<\/strong>. Kdy\u017e n\u00e1hodou nem\u00e1te \u010das na zdlouhav\u00e9 va\u0159en\u00ed, sta\u010d\u00ed vz\u00edt bal\u00ed\u010dek mra\u017een\u00e9 zeleniny, doplnit ho tu\u0148\u00e1kem z konzervy, jogurtovou z\u00e1livkou, kouskem pe\u010diva a vyv\u00e1\u017een\u00e9 j\u00eddlo je na sv\u011bt\u011b.<\/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\">Inspirujte se na\u0161imi recepty:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-peceny-losos-s-medovo-horcicnou-marinadou\/\">Pe\u010den\u00fd losos s medovo-ho\u0159\u010dicovou marin\u00e1dou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fish-and-chips\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fish and chips<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-losos-s-pistaciovou-krustou-a-salatem\/\">Losos s pist\u00e1ciovou krustou a sal\u00e1tem<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"komplexni-jidlo-s-nahradou-masa\">6. Komplexn\u00ed j\u00eddlo s rostlinnou alternativou masa<\/h3>\n\n\n\n<p>Pokud ob\u010das r\u00e1di vym\u011bn\u00edte maso za jeho <strong>rostlinnou alternativu<\/strong> nebo se stravujete <strong>vegansky<\/strong>, ur\u010dit\u011b nemus\u00edte b\u00fdt odk\u00e1z\u00e1ni jen na oby\u010dejn\u00e9 tofu. Krom\u011b n\u011bj m\u016f\u017eete za\u0159adit do j\u00eddeln\u00ed\u010dku i <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\">tempeh<\/a>, <strong>seitan, s\u00f3jov\u00e9 kostky<\/strong> \u010di t\u0159eba <strong>robi<\/strong>. V\u0161echny z nich si m\u016f\u017eete p\u0159ipravit jen tak s <strong>p\u0159\u00edlohou<\/strong>, ale chutn\u00e9 jsou tak\u00e9 v r\u016fzn\u00fdch om\u00e1\u010dk\u00e1ch na t\u011bstoviny \u010di jako rychl\u00e1 n\u00e1pl\u0148 do <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/wrap-cs\/\">wrapu<\/a> nebo 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\">Inspirujte se na\u0161imi recepty:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spagety-s-tempehem-a-rajcatovou-omackou\/\">\u0160pagety s tempehem a raj\u010datovou om\u00e1\u010dkou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-seitanove-nudlicky-s-brokolici-v-asijske-omacce\/\">Seitan s brokolic\u00ed v asijsk\u00e9 om\u00e1\u010dce<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tortilla-wrap-s-tofu-a-medovo-horcicnou-omackou\/\">Tortilla wrap s tofu a medovo-ho\u0159\u010di\u010dnou om\u00e1\u010dkou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-soba-nudle-s-tofu-a-zeleninou\/\">Soba nudle s tofu a zeleninou<\/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\/tofu-pripraveno-ingr-3.png\" alt=\"Komplexn\u00ed j\u00eddlo s tofu po tr\u00e9ninku\" class=\"wp-image-538419\" title=\"Komplexn\u00ed j\u00eddlo s tofu po tr\u00e9ninku\" 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=\"kase\">7. Obilninov\u00e1 ka\u0161e<\/h3>\n\n\n\n<p>Ka\u0161e na v\u0161echny zp\u016fsoby ur\u010dit\u011b nepat\u0159\u00ed jen ke sn\u00eddani. I na ve\u010de\u0159i si klidn\u011b m\u016f\u017eete dop\u0159\u00e1t sladkou <a href=\"https:\/\/gymbeam.cz\/instantni-ovesna-kasa-instant-oats-1000-g-gymbeam.html\">ovesnou<\/a>, <a href=\"https:\/\/gymbeam.cz\/ryzova-kase-gymbeam.html\">r\u00fd\u017eovou<\/a> \u010di t\u0159eba <a href=\"https:\/\/gymbeam.cz\/instantni-pohankova-kase-gymbeam.html\">pohankovou ka\u0161i<\/a>. V\u017edy\u0165 <strong>ovesn\u00e9 vlo\u010dky<\/strong> \u010di <strong>instantn\u00ed ka\u0161e<\/strong>, <a href=\"https:\/\/gymbeam.cz\/proteiny\">protein<\/a>, <strong>ovoce<\/strong> a <strong>o\u0159echy<\/strong> nebo <strong>sem\u00ednka<\/strong> tvo\u0159\u00ed spolu komplexn\u00ed j\u00eddlo nabit\u00e9 prosp\u011b\u0161n\u00fdmi \u017eivinami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e v\u00e1m v\u0161ak sladk\u00e1 ve\u010de\u0159e nevyhovuje, variantou je i ka\u0161e na slano. Zkou\u0161eli jste? Do uva\u0159en\u00fdch vlo\u010dek sta\u010d\u00ed zam\u00edchat nap\u0159\u00edklad nastrouhan\u00fd <strong>tvrd\u00fd s\u00fdr, mozzarellu<\/strong> \u010di <strong>cottage s\u00fdr<\/strong>. Rovn\u011b\u017e se hod\u00ed p\u0159idat <strong>volsk\u00e9 oko, vejce na tvrdo<\/strong> nebo <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\">tu\u0148\u00e1ka z konzervy<\/a>. V\u00fdb\u011br ingredienc\u00ed je na v\u00e1s. Nakonec sta\u010d\u00ed j\u00eddlo dochutit <a href=\"https:\/\/gymbeam.cz\/koreni\">ko\u0159en\u00edm<\/a> podle va\u0161ich preferenc\u00ed, p\u0159idat <strong>zeleninu<\/strong> a m\u00e1te hotovo.<\/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\">Inspirujte se na\u0161imi recepty:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slana-ovesna-kase-se-zastrenym-vejcem\/\">Slan\u00e1 ovesn\u00e1 ka\u0161e se zast\u0159en\u00fdm vejcem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pernikova-ovesna-kase-bez-vareni\/\">Pern\u00edkov\u00e1 ovesn\u00e1 ka\u0161e bez va\u0159en\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quinoova-kase-s-jablky-makem-a-skorici\/\">Quinoov\u00e1 ka\u0161e s jablky, m\u00e1kem a sko\u0159ic\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychla-potreninkova-ovesna-kase-s-poradnou-davkou-bilkovin\/\">Rychl\u00e1 potr\u00e9ninkov\u00e1 ovesn\u00e1 ka\u0161e s po\u0159\u00e1dnou d\u00e1vkou b\u00edlkovin<\/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\u0161e po tr\u00e9ninku\" class=\"wp-image-538435\" title=\"Obilninov\u00e1 ka\u0161e po tr\u00e9ninku\" 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-jidlo\">8. Sladk\u00e1 ve\u010de\u0159e<\/h3>\n\n\n\n<p>Milovn\u00edci sladk\u00e9ho si mohou dop\u0159\u00e1t sladkou ve\u010de\u0159i klidn\u011b i po ve\u010dern\u00edm tr\u00e9ninku. M\u00e1te i vy tehdy chu\u0165 na v\u00fdborn\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\">pala\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/livance\/\">l\u00edvance<\/a> nebo <strong>knedl\u00edky<\/strong>? I takov\u00e9 sladk\u00e9 j\u00eddlo m\u016f\u017ee b\u00fdt komplexn\u00ed a nutri\u010dn\u011b vyv\u00e1\u017een\u00e9. Ud\u011bl\u00e1te dob\u0159e, kdy\u017e jej vylep\u0161\u00edte nap\u0159\u00edklad celozrnnou <a href=\"https:\/\/gymbeam.cz\/mouky\">moukou<\/a> a p\u0159id\u00e1te ovoce \u010di <strong>o\u0159echy<\/strong>. Pokud pou\u017eijete <a href=\"https:\/\/gymbeam.cz\/mandlova-mouka-gymbeam.html\">mandlovou<\/a> nebo t\u0159eba <a href=\"https:\/\/gymbeam.cz\/bio-kokosova-mouka-vanavita.html\">kokosovou<\/a> mouku, budou vhodn\u00e9 i pro bezlepkovou dietu. Nezapome\u0148te na zdroj b\u00edlkovin ve form\u011b <strong>tvarohu, \u0159eck\u00e9ho jogurtu<\/strong> \u010di <strong>skyru<\/strong>. Do t\u011bsta se skv\u011ble hod\u00ed <strong>proteinov\u00fd pr\u00e1\u0161ek<\/strong>. Aby v\u0161ak ne\u0161lo o cukrovou bombu, sni\u017ete p\u0159\u00edjem cukru na minimum, p\u0159\u00edpadn\u011b jej nahra\u010fte <a href=\"https:\/\/gymbeam.cz\/sladidla\">sladidly<\/a>.<\/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\">Inspirujte se na\u0161imi recepty:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zapecene-palacinky-s-tvarohovym-kremem\/\">Zape\u010den\u00e9 pala\u010dinky s tvarohov\u00fdm kr\u00e9mem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/bananove-palacinky-jen-ze-2-ingredienci\/\">Ban\u00e1nov\u00e9 l\u00edvance ze t\u0159\u00ed ingredienc\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nekynute-buchticky-s-makem\/\">Nekynut\u00e9 buchti\u010dky s m\u00e1kem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spaldove-palacinky-s-ovocem-a-arasidovym-maslem\/\">\u0160paldov\u00e9 pala\u010dinky s ovocem a ara\u0161\u00eddov\u00fdm m\u00e1slem<\/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\u010de\u0159e po tr\u00e9ninku\" class=\"wp-image-538451\" title=\"Sladk\u00e1 ve\u010de\u0159e po tr\u00e9ninku\" 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>Pot\u0159ebujete se naj\u00edst n\u011b\u010deho <strong>rychl\u00e9ho<\/strong> a <strong>lehk\u00e9ho<\/strong>? V tom p\u0159\u00edpad\u011b v\u00e1s m\u016f\u017ee zachr\u00e1nit <strong>tvaroh, skyr, cottage<\/strong> \u010di <strong>b\u00edl\u00fd jogurt<\/strong>. Ide\u00e1ln\u011b zvolte <strong>\u0159eck\u00fd<\/strong>, kter\u00fd m\u00e1 vy\u0161\u0161\u00ed pod\u00edl b\u00edlkovin. Kdy\u017e tyto ml\u00e9\u010dn\u00e9 v\u00fdrobky dopln\u00edte o zdroj komplexn\u00edch sacharid\u016f (vlo\u010dky, kn\u00e4ckebrot apod.) a zeleninu nebo ovoce, m\u00e1te vystar\u00e1no. Dokonale spln\u00ed \u00falohu odleh\u010den\u00e9ho j\u00eddla bohat\u00e9ho na b\u00edlkoviny, kter\u00e9 v\u00e1m p\u0159ed span\u00edm nezat\u00ed\u017e\u00ed \u017ealudek.<\/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 se krize a vy nem\u00e1te \u010das na p\u0159\u00edpravu ani toho nejrychlej\u0161\u00edho j\u00eddla? Ani tehdy nen\u00ed v\u0161echno ztraceno. V\u017edy m\u016f\u017eete s\u00e1hnout po hotov\u00fdch snackech, kter\u00e9 pro ka\u017ed\u00fd p\u0159\u00edpad skryjete do sk\u0159\u00edn\u011b. Nejde o variantu, kterou je ide\u00e1ln\u00ed volit ka\u017ed\u00fd den, ale jako z\u00e1chrana posta\u010d\u00ed. V t\u011bchto p\u0159\u00edpadech m\u016f\u017eete s\u00e1hnout po n\u00e1sleduj\u00edc\u00edch snackech.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\">proteinov\u00e9 ty\u010dince<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteinove-susenky\">proteinov\u00e9m cookie<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\">proteinov\u00e9m flapjacku<\/a> \u010di t\u0159eba <a href=\"https:\/\/gymbeam.cz\/susene-maso\">su\u0161en\u00e9m mase<\/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\/cz_kamila_pavlickova_012022_15__5000-1124x749.jpg\" alt=\"Zdrav\u00e9 snacky vhodn\u00e9 po ve\u010dern\u00edm tr\u00e9ninku\" class=\"wp-image-538467\" title=\"Zdrav\u00e9 snacky vhodn\u00e9 po ve\u010dern\u00edm tr\u00e9ninku\" 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=\"Jaka_jidla_nejsou_vhodna_po_vecernim_treninku\"><\/span>Jak\u00e1 j\u00eddla nejsou vhodn\u00e1 po ve\u010dern\u00edm tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po ve\u010dern\u00edm tr\u00e9ninku bychom se m\u011bli vyh\u00fdbat zejm\u00e9na <strong>nutri\u010dn\u011b nevyv\u00e1\u017een\u00fdm j\u00eddl\u016fm<\/strong>, kter\u00e1 maj\u00ed typicky hodn\u011b <strong>cukru<\/strong> a <strong>tuku<\/strong>. Naopak, \u010dasto jsou <strong>chud\u00e9 na b\u00edlkoviny<\/strong>. Kter\u00e9 to nap\u0159\u00edklad jsou?<\/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, z\u00e1kusky<\/li>\n\n\n\n<li>klasick\u00e9 recepty sladk\u00fdch j\u00eddel, jako jsou pala\u010dinky \u010di l\u00edvance s d\u017eemem nebo nutelou, kter\u00e9 jsou pln\u00e9 cukru a p\u0159itom jim \u010dasto chyb\u00ed b\u00edlkoviny<\/li>\n\n\n\n<li>t\u011b\u017ek\u00e1 om\u00e1\u010dkov\u00e1 j\u00eddla<\/li>\n\n\n\n<li>tu\u010dn\u00e9 maso<\/li>\n\n\n\n<li>sma\u017een\u00e1 j\u00eddla<\/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=\"Ktere_suplementy_jsou_vhodne_po_vecernim_treninku\"><\/span>Kter\u00e9 suplementy jsou vhodn\u00e9 po ve\u010dern\u00edm tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\"><strong>Syrov\u00e1tkov\u00fd protein<\/strong><\/a> je zdrojem kvalitn\u00edch a dob\u0159e vst\u0159ebateln\u00fdch b\u00edlkovin.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\">Rostlinn\u00e9 proteiny<\/a><\/strong> jsou skv\u011bl\u00fdm zdrojem b\u00edlkovin pro vegany a ty, kte\u0159\u00ed up\u0159ednost\u0148uj\u00ed rostlinnou stravu.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/nocni-proteiny\">No\u010dn\u00ed proteiny<\/a><\/strong> obsahuj\u00ed tak\u00e9 kasein, kter\u00fd se tr\u00e1v\u00ed pomaleji a aminokyseliny uvol\u0148uje do t\u011bla postupn\u011b. Z\u00e1sobuje tak svaly stavebn\u00edm materi\u00e1l\u016fm t\u00e9m\u011b\u0159 po celou dobu sp\u00e1nku.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/bcaa\">BCAA<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/eaa\">EAA<\/a><\/strong> obsahuj\u00ed voln\u00e9 aminokyseliny, kter\u00e9 mohou b\u00fdt svaly okam\u017eit\u011b vyu\u017eity.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/gainery\">Gainer<\/a><\/strong> obsahuje tak\u00e9 sacharidy a dal\u0161\u00ed \u017eiviny, d\u00edky \u010demu\u017e jde o suplement s plnohodnotn\u00fdm slo\u017een\u00edm. Ud\u011bl\u00e1te dob\u0159e, kdy\u017e zvol\u00edte komplexn\u00ed produkty, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\">FueGain<\/a>, kter\u00e9 nejsou jen zdrojem energie, ale jde o vyv\u00e1\u017eenou all-in-one sm\u011bs.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/kreatin\">Kreatin<\/a><\/strong> m\u016f\u017ee pomoci s regenerac\u00ed a se zlep\u0161en\u00edm silov\u00fdch a rychlostn\u00edch v\u00fdkon\u016f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po p\u0159e\u010dten\u00ed \u010dl\u00e1nku u\u017e v\u00edte, \u017ee za nejbli\u017e\u0161\u00ed tr\u00e9nink se m\u016f\u017eete klidn\u011b odm\u011bnit chutnou a v\u00fd\u017eivnou ve\u010de\u0159\u00ed. Potr\u00e9ninkov\u00e9 j\u00eddlo je toti\u017e d\u016fle\u017eitou sou\u010d\u00e1st\u00ed progresu, a to p\u0159i <strong>hubnut\u00ed<\/strong> i <strong>budov\u00e1n\u00ed sval\u016f<\/strong>. Je toti\u017e d\u016fle\u017eit\u00e9 pro <strong>obnovu sval\u016f<\/strong> po\u0161kozen\u00fdch tr\u00e9ninkem, jejich celkovou regeneraci a hraje d\u016fle\u017eitou roli i p\u0159i r\u016fstu svalov\u00e9 hmoty. Samoz\u0159ejm\u011b, aby mohlo plnit tyto \u00fakoly, nem\u011blo by v n\u011bm chyb\u011bt dostatek <strong>b\u00edlkovin<\/strong>. D\u00e1le p\u0159idejte <strong>komplexn\u00ed sacharidy, vl\u00e1kninu<\/strong>, trochu zdrav\u00fdch tuk\u016f a p\u0159izp\u016fsobte porci \u010dasu nadch\u00e1zej\u00edc\u00edmu sp\u00e1nku. Dobrou chu\u0165!<\/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\u00e1nek n\u011bco nov\u00e9ho nebo byl pro v\u00e1s u\u017eite\u010dn\u00fd? Budeme r\u00e1di, kdy\u017e jej budete sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/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>\u0158e\u0161ili jste u\u017e dilema, jestli se po ve\u010dern\u00edm tr\u00e9ninku naj\u00edst nebo rad\u011bji j\u00edt sp\u00e1t s pr\u00e1zdn\u00fdm \u017ealudkem a naj\u00edst se a\u017e r\u00e1no? V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m prozrad\u00edme, jak si spr\u00e1vn\u011b sestavit potr\u00e9ninkov\u00e9 j\u00eddlo p\u0159ed span\u00edm a jak\u00fdm potravin\u00e1m se naopak vyhnout.<\/p>\n","protected":false},"author":156,"featured_media":538210,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,7185,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-539334","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-rust-svalove-hmoty","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>J\u00eddlo po ve\u010dern\u00edm tr\u00e9ninku: Co (ne)j\u00edst p\u0159ed span\u00edm? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co j\u00edst po ve\u010dern\u00edm tr\u00e9ninku? Mohu j\u00edst je\u0161t\u011b p\u0159ed span\u00edm? Zjist\u011bte, jak vypad\u00e1 post-workout j\u00eddlo pln\u00e9 b\u00edlkovin a jak si jej na\u010dasovat.\" \/>\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\/10-tipu-co-jist-po-treninku-kdyz-cvicite-pred-spanim\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J\u00eddlo po ve\u010dern\u00edm tr\u00e9ninku: Co (ne)j\u00edst p\u0159ed span\u00edm? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co j\u00edst po ve\u010dern\u00edm tr\u00e9ninku? Mohu j\u00edst je\u0161t\u011b p\u0159ed span\u00edm? 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