{"id":2581,"date":"2022-08-14T17:41:45","date_gmt":"2022-08-14T15:41:45","guid":{"rendered":"https:\/\/stalo-se.cz\/?p=2581"},"modified":"2022-08-14T17:41:46","modified_gmt":"2022-08-14T15:41:46","slug":"sportovni-vyziva-jak-pomuze-ke-spickovemu-vykonu","status":"publish","type":"post","link":"https:\/\/stalo-se.cz\/?p=2581","title":{"rendered":"Sportovn\u00ed v\u00fd\u017eiva: jak pom\u016f\u017ee ke \u0161pi\u010dkov\u00e9mu v\u00fdkonu?"},"content":{"rendered":"\n

Pokud se v\u011bnujete n\u011bjak\u00e9mu sportu opravdu poctiv\u011b, pravd\u011bpodobn\u011b jste u\u017e narazili na proteinov\u00e9 ty\u010dinky, proteinov\u00e9 n\u00e1poje, kreatin a jin\u00e9 dopl\u0148ky stravy, kter\u00e9 maj\u00ed pomoci va\u0161emu sportovn\u00edmu v\u00fdkonu. Ostatn\u011b ty velk\u00e9 pixly pln\u00e9 proteinov\u00e9ho pr\u00e1\u0161ku v obchodech nejde p\u0159ehl\u00e9dnout. Dnes se pod\u00edv\u00e1me na to, pro\u010d je dobr\u00e9 tyto dopl\u0148ky stravy za\u0159adit do va\u0161eho j\u00eddeln\u00ed\u010dku a kolik byste jich m\u011bli p\u0159ij\u00edmat.<\/strong><\/p>\n\n\n\n

Co jsou dopl\u0148ky stravy?<\/h2>\n\n\n\n

Dopl\u0148ky (suplementy) stravy obvykle slou\u017e\u00ed k vyrovn\u00e1n\u00ed nutri\u010dn\u00edho nedostatku<\/strong>. Pokud se v\u00e1m neda\u0159\u00ed stravovat zcela vyv\u00e1\u017een\u011b, dopl\u0148ky stravy do va\u0161eho t\u011bla dost\u00e1vaj\u00ed l\u00e1tky, kter\u00e9 mu chyb\u00ed<\/strong>. M\u016f\u017ee j\u00edt o vitam\u00edny, miner\u00e1ly nebo i proteiny. Dopl\u0148k\u016f stravy je cel\u00e1 \u0159ada. Velmi d\u016fle\u017eit\u00fd je ale fakt, \u017ee se jedn\u00e1 pr\u00e1v\u011b o dopl\u0148ky<\/em>, kter\u00e9 b\u011b\u017enou stravu nenahrazuj\u00ed, ale pouze ji dopl\u0148uj\u00ed. Proto, zvl\u00e1\u0161t\u011b pokud jde o v\u00fd\u017eivu pro sportovce, ur\u010dit\u011b nepodce\u0148ujte bohat\u00fd a pestr\u00fd j\u00eddeln\u00ed\u010dek.<\/p>\n\n\n\n

Vyvr\u00e1cen\u00ed p\u0159edsudku<\/strong>: Pokud u\u017e\u00edv\u00e1te dopl\u0148ky stravy jako protein nebo kreatin, ur\u010dit\u011b neplat\u00ed \u017ee tzv. \u201esypete\u201c<\/strong>. Tyto dopl\u0148ky stravy rozhodn\u011b nejsou to sam\u00e9 jako steroidy. Kdy\u017e si vezmete tabletu vitam\u00ednu C nebo ho\u0159\u010d\u00edku, tak\u00e9 nejste \u017e\u00e1dn\u00fd sypa\u010d. Nejedn\u00e1 se ani o \u017e\u00e1dn\u00e9 nezdrav\u00e9 chemik\u00e1lie<\/strong>, jen v\u00fdta\u017eky l\u00e1tek, kter\u00e9 se zcela b\u011b\u017en\u011b vyskytuj\u00ed v potravin\u00e1ch a kter\u00e9 v\u00e1m rychle proniknou do t\u011bla a v\u010das ho z\u00e1sob\u00ed pot\u0159ebn\u00fdmi \u017eivinami.<\/p>\n\n\n\n

Posiluj\u00edc\u00ed prost\u0159edky<\/h2>\n\n\n\n

Ergogenn\u00ed prost\u0159edky jsou l\u00e1tky, kter\u00e9 posiluj\u00ed \u00fa\u010dinky fyzick\u00fdch nebo du\u0161evn\u00edch \u010dinnost\u00ed<\/strong>. Ta, kterou zn\u00e1me a konzumujeme skoro v\u0161ichni, je t\u0159eba kofein. Pro sportovce se pak hod\u00ed nap\u0159\u00edklad kreatin<\/strong>. Ten je jedn\u00edm z nej\u017e\u00e1dan\u011bj\u0161\u00edch suplement\u016f na trhu. Pom\u00e1h\u00e1 toti\u017e t\u011blu p\u0159i velmi intenzivn\u00ed z\u00e1t\u011b\u017ei.<\/p>\n\n\n\n

N\u011bkter\u00e9 z t\u011bchto l\u00e1tek se vyskytuj\u00ed zcela b\u011b\u017en\u011b (jako kofein), jsou snadno dostupn\u00e9 a zcela leg\u00e1ln\u00ed. Zat\u00edmco jin\u00e9 jsou vyr\u00e1b\u011bn\u00e9 a konzumovan\u00e9 nez\u00e1konn\u011b. Mnoh\u00e9 jsou sportovn\u00edmi organizacemi dokonce zak\u00e1zan\u00e9 (jako steroidy).<\/p>\n\n\n\n

V\u00fd\u017eiva pro sportovn\u00ed v\u00fdkon<\/h2>\n\n\n\n

Nej\u010dast\u011bji se mezi sportovci setk\u00e1me s u\u017e\u00edv\u00e1n\u00edm proteinu, kreatinu, \u017eeleza a ho\u0159\u010d\u00edku.<\/p>\n\n\n\n

Kreatin<\/h3>\n\n\n\n

Je l\u00e1tka, kter\u00e1 zvy\u0161uje v\u00fdkon mozku a t\u011bla<\/strong>. B\u011b\u017en\u011b ji vyu\u017e\u00edvaj\u00ed sportovci nap\u0159\u00ed\u010d r\u016fzn\u00fdmi discipl\u00ednami, a\u0165 u\u017e se jedn\u00e1 o profesion\u00e1ly, nebo rekreanty. Kreatin v t\u011ble slou\u017e\u00ed k regeneraci ATP<\/a> (z\u00e1kladn\u00ed energetick\u00e9 molekuly) a je ide\u00e1ln\u00ed k podpo\u0159en\u00ed zejm\u00e9na kr\u00e1tkodob\u00fdch intenzivn\u00edch v\u00fdkon\u016f, kter\u00e9 vy\u017eaduj\u00ed velk\u00fd v\u00fddej energie najednou<\/strong>. P\u0159i jeho u\u017e\u00edv\u00e1n\u00ed se v\u00e1m zv\u00fd\u0161\u00ed z\u00e1soby kreatinu ve svalech, co\u017e vede ke kr\u00e1tkodob\u00e9mu pos\u00edlen\u00ed silov\u00e9ho v\u00fdkonu p\u0159i kulturistice nebo fitness. B\u011bhem pohybu doc\u00edl\u00edte vy\u0161\u0161\u00ed rychlosti i v\u00fddr\u017ee, nap\u0159. p\u0159i b\u011bhu apod. Tak\u00e9 se j\u00edm zlep\u0161\u00ed celkov\u00e1 regenerace organismu<\/strong>.<\/p>\n\n\n\n

V\u00fdzkumy ukazuj\u00ed, \u017ee suplementace alespo\u0148 3 g kreatinu ka\u017ed\u00fd den m\u00e1 pozitivn\u00ed \u00fa\u010dinky na pravideln\u00fd silov\u00fd tr\u00e9nink i na vysoce intenzivn\u00ed p\u0159eru\u0161ovan\u00fd tr\u00e9nink.<\/p>\n\n\n\n

Kreatin \u2013 d\u00e1vkov\u00e1n\u00ed<\/strong>: Pokud pl\u00e1nujete kreatin u\u017e\u00edvat dlouhodob\u011b, je doporu\u010den\u00e1 d\u00e1vka 3\u20135 gram\u016f<\/strong> denn\u011b<\/strong>. P\u0159i\u010dem\u017e ho m\u016f\u017eete p\u0159ij\u00edmat i po dobu n\u011bkolika let. Dal\u0161\u00ed mo\u017enost\u00ed je kreatin u\u017e\u00edvat kr\u00e1tkodob\u011b a intenzivn\u011b, a to 5 dn\u00ed po 20 gramech<\/strong> (5\u00b4 denn\u011b 5 gram\u016f). Pot\u00e9 m\u016f\u017eete klidn\u011b p\u0159ej\u00edt na dlouhodob\u00e9 u\u017e\u00edv\u00e1n\u00ed po men\u0161\u00edch d\u00e1vk\u00e1ch.<\/p>\n\n\n\n

Tip<\/strong>: Kreatin nemus\u00ed u\u017e\u00edvat jen sportovci. Pokud ho konzumuj\u00ed nap\u0159\u00edklad senio\u0159i, doch\u00e1z\u00ed u nich ke zlep\u0161en\u00ed dlouhodob\u00e9 pam\u011bti.<\/p>\n\n\n\n

Protein<\/h2>\n\n\n\n

Protein je synonymem k b\u00edlkovin\u011b<\/strong>. A ta pom\u00e1h\u00e1 budovat svalovou hmotu<\/strong>. Proteiny jsou z\u00e1kladn\u00ed v\u00fd\u017eivou sportovce. A\u0165 u\u017e ve form\u011b masa, vajec, tvaroh\u016f, lu\u0161t\u011bnin a jin\u00fdch rostlinn\u00fdch a \u017eivo\u010di\u0161n\u00fdch produkt\u016f, nebo ve form\u011b proteinov\u00e9ho pr\u00e1\u0161ku. Velmi obl\u00edben\u00fdm zp\u016fsobem p\u0159ij\u00edm\u00e1n\u00ed t\u00e9to sportovn\u00ed v\u00fd\u017eivy jsou zejm\u00e9na proteinov\u00e9 ty\u010dinky a proteinov\u00e9 n\u00e1poje (proto tak \u010dasto potk\u00e1te sportovce se shakerem v ruce). Pokud jste vegani, nezoufejte, vyr\u00e1b\u00ed se i vegansk\u00fd rostlinn\u00fd protein<\/strong>, kter\u00fd v\u00e1m s dopln\u011bn\u00edm b\u00edlkovin pom\u016f\u017ee.<\/p>\n\n\n\n

Nejlep\u0161\u00ed zp\u016fsob, jak budovat svaly, je c\u00edlen\u00fd, pravideln\u00fd tr\u00e9nink ve form\u011b cvi\u010den\u00ed a posilov\u00e1n\u00ed. Pro rychlou a znatelnou zm\u011bnu ale pot\u0159ebujeme<\/strong> j\u00edst dostatek b\u00edlkovin<\/strong>, proto\u017ee pr\u00e1v\u011b ty t\u011blo pou\u017e\u00edv\u00e1 k obnov\u011b drobn\u00fdch trhlinek ve svalov\u00fdch vl\u00e1knech zp\u016fsoben\u00fdch cvi\u010den\u00edm a pom\u00e1h\u00e1 k celkov\u00e9mu budov\u00e1n\u00ed sval\u016f.<\/p>\n\n\n\n

Protein \u2013 d\u00e1vkov\u00e1n\u00ed<\/strong>: Obecn\u011b se doporu\u010duje p\u0159ij\u00edmat 0,8 g b\u00edlkovin na 1 kg t\u011blesn\u00e9 hmotnosti ka\u017ed\u00fd den. Pokud ale chcete nab\u00fdt svalovou hmotu rychleji, m\u011bli byste konzumovat minim\u00e1ln\u011b 1,4 g a\u017e 2 g na 1 kg va\u0161\u00ed v\u00e1hy.<\/p>\n\n\n\n

\u017delezo a ho\u0159\u010d\u00edk<\/h2>\n\n\n\n

Ho\u0159\u010d\u00edk skv\u011ble pom\u00e1h\u00e1 proti svalov\u00fdm k\u0159e\u010d\u00edm i \u00fanav\u011b<\/strong>. Ho\u0159\u010d\u00edk neboli magnesium m\u016f\u017eete konzumovat ve form\u011b tablet, nebo jeho p\u0159\u00edjem podpo\u0159it pit\u00edm zn\u00e1m\u00e9 miner\u00e1lky. Pokud nap\u0159\u00edklad b\u011bh\u00e1te velmi dlouh\u00e9 trat\u011b, bude pro v\u00e1s ho\u0159\u010d\u00edk neoceniteln\u00fdm pomocn\u00edkem.<\/p>\n\n\n\n

\u017delezo<\/strong> je vhodn\u00fdm dopl\u0148kem zejm\u00e9na pro \u017eeny v obdob\u00ed menstruace, pro d\u011bti a dosp\u00edvaj\u00edc\u00ed, vegetari\u00e1ny i vegany. D\u016fle\u017eit\u00e9 je zejm\u00e9na proto, \u017ee pom\u00e1h\u00e1 okysli\u010dovat krev, posiluje imunitn\u00ed syst\u00e9m a sni\u017euje pocity \u00fanavy a vy\u010derp\u00e1n\u00ed<\/strong>.<\/p>\n\n\n\n

Dopl\u0148kov\u00e1 v\u00fd\u017eiva pro sportovn\u00ed v\u00fdkon tedy rozhodn\u011b nen\u00ed n\u011b\u010d\u00edm, za co byste se m\u011bli styd\u011bt. Pr\u00e1v\u011b naopak, je zcela b\u011b\u017enou a doporu\u010denou sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku sportovc\u016f. Tak\u017ee nev\u00e1hejte, po\u0159i\u010fte si shaker a hur\u00e1 na v\u00fd\u017eivov\u00e9 drinky.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pokud se v\u011bnujete n\u011bjak\u00e9mu sportu opravdu poctiv\u011b, pravd\u011bpodobn\u011b jste u\u017e narazili na proteinov\u00e9 ty\u010dinky, proteinov\u00e9…<\/p>\n","protected":false},"author":1,"featured_media":2582,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-2581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"amp_enabled":false,"_links":{"self":[{"href":"https:\/\/stalo-se.cz\/index.php?rest_route=\/wp\/v2\/posts\/2581","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stalo-se.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stalo-se.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stalo-se.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stalo-se.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2581"}],"version-history":[{"count":0,"href":"https:\/\/stalo-se.cz\/index.php?rest_route=\/wp\/v2\/posts\/2581\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stalo-se.cz\/index.php?rest_route=\/wp\/v2\/media\/2582"}],"wp:attachment":[{"href":"https:\/\/stalo-se.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stalo-se.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stalo-se.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}