{"id":24884,"date":"2021-06-04T00:01:00","date_gmt":"2021-06-03T22:01:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/vyziva-a-jizda-na-kole-co-a-kolik-byste-meli-jist-na-zaklade-delky-a-intenzity-treninku\/"},"modified":"2022-03-11T17:03:24","modified_gmt":"2022-03-11T16:03:24","slug":"vyziva-a-jizda-na-kole-co-a-kolik-byste-meli-jist-na-zaklade-delky-a-intenzity-treninku","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-co-a-kolik-byste-meli-jist-na-zaklade-delky-a-intenzity-treninku\/","title":{"rendered":"V\u00fd\u017eiva a j\u00edzda na kole: Co a kolik byste m\u011bli j\u00edst na z\u00e1klad\u011b d\u00e9lky a intenzity tr\u00e9ninku"},"content":{"rendered":"

<\/b>N\u011bkter\u00e9 z nejv\u011bt\u0161\u00edch obav cyklist\u016f, a\u0165 u\u017e jsou za\u010d\u00e1te\u010dn\u00edky nebo ne, se t\u00fdkaj\u00ed v\u00fd\u017eivy. <\/span>V\u011bd\u011bt, co bychom m\u011bli j\u00edst p\u0159ed, b\u011bhem a po j\u00edzd\u011b na kole, je kl\u00ed\u010dem k vychutn\u00e1n\u00ed si j\u00edzdy bez \u00fajmy<\/b>. V tomto \u010dl\u00e1nku budeme hovo\u0159it o tom,<\/span> co j\u00edst b\u011bhem j\u00edzdy a osv\u011btl\u00edme si v\u00fd\u017eivu vhodnou p\u0159i j\u00edzd\u011b na kole,<\/b> aby n\u00e1\u0161 v\u00fdkon nebyl ohro\u017een nespr\u00e1vn\u00fdm p\u0159\u00edjmem potravy.<\/span><\/p>\n

\u010cl\u00e1nek jsme rozd\u011blili do dvou \u010d\u00e1st\u00ed:<\/span><\/p>\n

    \n
  1. Kolik kalori\u00ed bychom m\u011bli j\u00edst na z\u00e1klad\u011b d\u00e9lky a intenzity j\u00edzdy.<\/span><\/li>\n
  2. P\u0159\u00edklady toho, co m\u016f\u017eeme j\u00edst b\u011bhem j\u00edzdy s podrobn\u00fdmi popisy j\u00eddla, mno\u017estv\u00ed a kaloriemi<\/span><\/li>\n<\/ol>\n

    Ne\u017e budeme pokra\u010dovat, vysv\u011btl\u00edme si, <\/span>jak funguje na\u0161e t\u011blo p\u0159i fyzick\u00e9 aktivit\u011b, jako je j\u00edzda na kole<\/b>, abychom pochopili, co se uvnit\u0159 t\u011bla d\u011bje, a jak na\u0161e t\u011blo reaguje na r\u016fzn\u00e9 druhy vyp\u011bt\u00ed.<\/span><\/p>\n

    Kdy\u017e jedeme na kole, n\u00e1\u0161 metabolismus funguje jako hybridn\u00ed auto, ale v tomto p\u0159\u00edpad\u011b je poh\u00e1n\u011bn tukem a glykogenem.<\/b><\/p>\n

    B\u011bhem tvrd\u00e9ho tr\u00e9ninku<\/b>, p\u0159i vysok\u00e9 intenzit\u011b, bl\u00ed\u017e\u00edc\u00ed se nebo p\u0159ekra\u010duj\u00edc\u00ed v\u00e1\u0161 anaerobn\u00ed pr\u00e1h, <\/span>sp\u00e1l\u00edte v\u00edce glykogenu ne\u017e tuk\u016f<\/b>.<\/span><\/p>\n

    B\u011bhem leh\u010d\u00edch tr\u00e9nink\u016f<\/b> nebo p\u0159i m\u00edrn\u00e9m tempu pod va\u0161\u00ed anaerobn\u00ed prahovou hodnotou va\u0161e t\u011blo vyu\u017e\u00edv\u00e1 <\/span>glykogen i tuk ve stejn\u00e9m pom\u011bru<\/b>.<\/span><\/p>\n

    Na\u0161e t\u011blo v\u017edy vyu\u017e\u00edv\u00e1 tuk, ale \u010d\u00edm n\u00e1ro\u010dn\u011bj\u0161\u00ed tr\u00e9nink, t\u00edm v\u00edce glykogenu \u201epoh\u00e1n\u00ed\u201c n\u00e1\u0161 motor<\/b>, proto\u017ee je to nejjednodu\u0161\u0161\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed zp\u016fsob, jak dodat sval\u016fm energii.<\/span><\/p>\n

    Ned\u011blejte si starosti s tukem – <\/span>jeho ukl\u00e1d\u00e1n\u00ed v lidsk\u00e9m t\u011ble je t\u00e9m\u011b\u0159 nekone\u010dn\u00e9<\/span><\/a>. Museli byste b\u00fdt dlouho bez j\u00eddla, aby tuk do\u0161el; <\/span>\u010dlov\u011bk s norm\u00e1ln\u00edm procentem t\u011blesn\u00e9ho tuku (BFP) m\u00e1 v t\u011ble ulo\u017eeno asi 80 000\u2013100 000 kalori\u00ed tuku<\/b>. N\u011bkte\u0159\u00ed vrcholov\u00ed sportovci dos\u00e1hli extr\u00e9mn\u011b n\u00edzk\u00fdch procent tuku (okolo 5%) a st\u00e1le m\u011bli ulo\u017eeno v\u00edce ne\u017e dostatek tuku k dokon\u010den\u00ed Triatlonu Ironman.<\/span><\/p>\n

    Pokud jde o glykogen, <\/span>v na\u0161ich kostern\u00edch svalech a j\u00e1trech m\u016f\u017ee b\u00fdt ulo\u017eeno p\u0159ibli\u017en\u011b 2 400 kalori\u00ed<\/span><\/a>. Mno\u017estv\u00ed z\u00e1vis\u00ed na velikosti va\u0161eho t\u011bla, va\u0161\u00ed kondici, tr\u00e9ninku z p\u0159edchoz\u00edho dne a j\u00eddle, kter\u00e9 j\u00edte b\u011bhem a po cvi\u010den\u00ed, abyste obnovili z\u00e1soby energie.<\/span><\/p>\n

    O <\/span>d\u016fle\u017eitosti p\u0159\u00edjmu b\u00edlkovin jsme ji\u017e hovo\u0159ili v tomto \u010dl\u00e1nku<\/span><\/a>. Pokud jde o v\u00fdkonnost b\u011bhem cvi\u010den\u00ed, <\/span>neexistuj\u00ed \u017e\u00e1dn\u00e9 p\u0159esv\u011bd\u010div\u00e9 d\u016fkazy, kter\u00e9 by nazna\u010dovaly, \u017ee konzumace b\u00edlkovin spolu se sacharidy zlep\u0161uje n\u00e1\u0161 v\u00fdkon ve srovn\u00e1n\u00ed se spot\u0159ebou jen samotn\u00fdch sacharid\u016f.<\/span><\/a> Ur\u010dit\u011b<\/span> je v\u0161ak d\u016fle\u017eit\u00e9 konzumovat doporu\u010den\u00e9 mno\u017estv\u00ed b\u00edlkovin pro spr\u00e1vnou regeneraci.<\/b> P\u0159i j\u00edzd\u011b na kole m\u016f\u017eete tak\u00e9 j\u00edst n\u011bjak\u00e9 b\u00edlkoviny, zvl\u00e1\u0161t\u011b pak, kdy\u017e je j\u00edzda dlouh\u00e1 a tr\u00e9ninkov\u00e1 z\u00e1t\u011b\u017e vysok\u00e1.<\/span><\/p>\n

    V\u0161e zmapov\u00e1no a poj\u010fme tedy k v\u011bci: <\/span>kolik a jak \u010dasto bychom m\u011bli j\u00edst p\u0159i j\u00edzd\u011b na kole, abychom se vyhnuli kolapsu? Tabulka n\u00ed\u017ee ukazuje p\u0159\u00edjem kalori\u00ed a sacharid\u016f podle d\u00e9lky a intenzity v\u00fdletu nebo tr\u00e9ninku:<\/b><\/p>\n