{"id":35896,"date":"2022-06-03T11:00:00","date_gmt":"2022-06-03T09:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=35896"},"modified":"2022-06-09T12:03:07","modified_gmt":"2022-06-09T10:03:07","slug":"vyziva-a-jizda-na-kole-jak-dodat-telu-energii-pro-trenink-v-ruzne-casti-dne","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-jak-dodat-telu-energii-pro-trenink-v-ruzne-casti-dne\/","title":{"rendered":"V\u00fd\u017eiva a j\u00edzda na kole: Jak dodat t\u011blu energii pro tr\u00e9nink v r\u016fzn\u00e9 \u010d\u00e1sti dne"},"content":{"rendered":"\n<p>Ka\u017edodenn\u00ed tr\u00e9nink ve stejnou dobu, nap\u0159\u00edklad rann\u00ed vyj\u00ed\u017e\u010fka na kole, je patrn\u011b t\u00edm <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/oby.22535\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">nejlep\u0161\u00edm zp\u016fsobem, jak si udr\u017eet zdrav\u00fd dlouhodob\u00fd n\u00e1vyk<\/a>. Ne v\u0161ichni v\u0161ak mohou (\u010di cht\u011bj\u00ed) jezdit v\u017edy ve stejnou \u010d\u00e1st dne. M\u00e1me toho hodn\u011b &#8211; dlouh\u00e9 pracovn\u00ed sch\u016fzky v pr\u00e1ci, vyzved\u00e1v\u00e1n\u00ed d\u011bt\u00ed po \u0161kole a n\u00e1sledn\u00e9 hl\u00edd\u00e1n\u00ed\u2026 N\u00e1\u0161 voln\u00fd \u010das je zna\u010dn\u011b omezen, ba mnohdy ani neexistuje. Net\u0159eba v\u0161ak panika\u0159it, <a href=\"https:\/\/hbswk.hbs.edu\/item\/unexpected-exercise-advice-for-the-super-busy-ditch-the-rigid-routine\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">nejd\u016fle\u017eit\u011bj\u0161\u00ed je zkr\u00e1tka cvi\u010dit, bez ohledu na to, kdy k tr\u00e9ninku doch\u00e1z\u00ed.<\/a>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"935\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1276x935.jpeg\" alt=\"\" class=\"wp-image-35793\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1276x935.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-640x469.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-768x563.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1536x1125.jpeg 1536w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image.jpeg 1600w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<p>Nejv\u011bt\u0161\u00ed p\u0159ek\u00e1\u017ekou pro cyklistiku b\u00fdv\u00e1 pr\u00e1ce, ale i po\u010das\u00ed hraje d\u016fle\u017eitou roli, spole\u010dn\u011b s rodinn\u00fdmi povinnostmi, \u00fanavou \u010di nechut\u00ed cokoliv d\u011blat. Proto jsou v\u00edkendov\u00e1 r\u00e1na protk\u00e1na cyklisty, nicm\u00e9n\u011b potk\u00e1te-li n\u011bjak\u00e9ho v pond\u011bl\u00ed r\u00e1no, je t\u00e9m\u011b\u0159 jist\u00e9, \u017ee m\u00ed\u0159\u00ed do pr\u00e1ce.&nbsp;<\/p>\n\n\n\n<p>Pak n\u00e1m tedy vyvst\u00e1v\u00e1 ot\u00e1zka:<strong> jak dodat t\u011blu pot\u0159ebnou energii p\u0159ed i po tr\u00e9ninku, kdy\u017e si sv\u00e9 cvi\u010den\u00ed nem\u016f\u017eeme dop\u0159edu napl\u00e1novat?<\/strong><\/p>\n\n\n\n<p>Za\u010dn\u011bme nejprve obecn\u00fdmi radami:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Jezte zdrav\u011b v pr\u016fb\u011bhu cel\u00e9ho dne<\/strong>. J\u00edst zdrav\u011b neznamen\u00e1 jen dop\u0159\u00e1vat si rozmanit\u00e1 j\u00eddla a potraviny, nebo\u0165 supermarkety jsou nadit\u00e9 sladk\u00fdmi, tu\u010dn\u00fdmi a slan\u00fdmi produkty. Va\u0161e strava by m\u011bla b\u00fdt p\u0159edev\u0161\u00edm rostlinn\u00e9ho p\u016fvodu, zalo\u017een\u00e1 na nezpracovan\u00fdch potravin\u00e1ch, jako jsou ovoce, zelenina, lu\u0161t\u011bniny, o\u0159echy a celozrnn\u00e9 cere\u00e1lie. <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-5-mytu-v-ramci-regenerace-po-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nebu\u010fte posedl\u00ed b\u00edlkovinami<\/a>, a rad\u011bji sni\u017ete p\u0159\u00edjem pr\u016fmyslov\u011b zpracovan\u00fdch a zbyte\u010dn\u00fdch produkt\u016f.&nbsp;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"852\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1-1276x852.jpeg\" alt=\"\" class=\"wp-image-35807\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1-1276x852.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1-768x513.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-1.jpeg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0158i\u010fte se sv\u00fdm \u017ealudkem<\/strong>. Ka\u017ed\u00fd den je jin\u00fd, a stejn\u011b tak i j\u00eddlo. P\u0159i j\u00edzd\u011b byste rozhodn\u011b nem\u011bli m\u00edt hlad, proto\u017ee by v\u00e1m hrozil n\u00e1hl\u00fd \u00fapadek energie a vy\u010derp\u00e1n\u00ed, nemluv\u011b o tom, \u017ee dod\u00e1te-li sv\u00e9mu \u201cmotoru\u201d spr\u00e1vn\u00e9 palivo, budete moct podat lep\u0161\u00ed v\u00fdkon.<\/li><li><strong>Poznejte \u0159e\u010d sv\u00e9ho t\u011bla a naslouchejte j\u00ed<\/strong>. U p\u0159esn\u011b rozvr\u017een\u00fdch tr\u00e9nink\u016f je snaz\u0161\u00ed vypozorovat, co j\u00edst a jak tr\u00e9novat. Jezd\u00edte-li ale v r\u016fznou denn\u00ed dobu, v\u011bnujte \u010das tomu, jak se pr\u00e1v\u011b c\u00edt\u00edte, a upravte si podle toho j\u00eddeln\u00ed\u010dek i tr\u00e9nink.<\/li><li><strong>Selsk\u00fd rozum<\/strong>. Po j\u00eddle je vhodn\u00e9 1-2 hodiny po\u010dkat, ne\u017e sko\u010d\u00edte do sedla, zejm\u00e9na po po\u0159\u00e1dn\u00e9 porci \u010di pl\u00e1nujete-li do toho \u0161l\u00e1pnout hned od za\u010d\u00e1tku. Pokud jste si ale dali pouze sva\u010dinku, bohat\u011b v\u00e1m posta\u010d\u00ed 20-30minutov\u00e1 pauza.&nbsp;<\/li><li><strong>Vozte s sebou sva\u010dinu a pen\u00edze.<\/strong> Energetick\u00fd gel a\/nebo ty\u010dinka se nikdy neztrat\u00ed, p\u0159i\u010dem\u017e n\u011bjak\u00e1 ta hotovost je p\u0159\u00edmo z\u00e1sadn\u00ed.<\/li><li><strong>Nevy\u010d\u00edtejte si, kdy\u017e mus\u00edte odlo\u017eit svou j\u00edzdu<\/strong>. Pamatujte, \u017ee jakkoliv jsou cvi\u010den\u00ed a zdrav\u00fd \u017eivotn\u00ed styl prosp\u011b\u0161n\u00e9, nic by se nem\u011blo p\u0159eh\u00e1n\u011bt; nejd\u016fle\u017eit\u011bj\u0161\u00ed je zbavit se \u0161patn\u00fdch n\u00e1vyk\u016f.<\/li><li><strong>Tr\u00e9ninkov\u00fd pl\u00e1n i j\u00eddeln\u00ed\u010dek na m\u00edru<\/strong>. N\u011bkdy je nejlep\u0161\u00edm \u0159e\u0161en\u00edm najmout si profesion\u00e1la (v\u00fd\u017eivov\u00e9ho a\/nebo tr\u00e9ninkov\u00e9ho poradce), kter\u00fd v\u00e1m pom\u016f\u017ee p\u0159izp\u016fsobit j\u00eddeln\u00ed\u010dek a tr\u00e9nink dle va\u0161ich c\u00edl\u016f a \u010dasov\u00fdch mo\u017enost\u00ed.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Co j\u00edst p\u0159ed j\u00edzdou?<\/strong><\/h2>\n\n\n\n<p>To z\u00e1vis\u00ed na mnoha faktorech: denn\u00ed dob\u011b, intenzit\u011b tr\u00e9ninku, jak dlouho p\u0159ed j\u00edzdou j\u00edte a co j\u00edte, jak\u00fd druh pr\u00e1ce vykon\u00e1v\u00e1te atd.&nbsp;<\/p>\n\n\n\n<p>Zde jsou \u010dty\u0159i p\u0159\u00edkladov\u00e9 tr\u00e9ninkov\u00e9 situace:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Brzk\u00fd rann\u00ed tr\u00e9nink<\/li><li>Tr\u00e9nink po sn\u00eddani, kdy\u017e m\u00e1te voln\u00fd \u010das<\/li><li>Poledn\u00ed tr\u00e9nink<\/li><li>Odpoledn\u00ed \u010di ve\u010dern\u00ed tr\u00e9nink<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Brzk\u00fd rann\u00ed tr\u00e9nink<\/strong><\/h3>\n\n\n\n<p>Vst\u00e1v\u00e1te-li je\u0161t\u011b p\u0159ed rozb\u0159eskem, m\u016f\u017eete klidn\u011b vynechat sn\u00eddani a d\u00e1t si ji pozd\u011bji, p\u0159\u00edpadn\u011b si p\u0159ipravit n\u011bco rychl\u00e9ho a jednoduch\u00e9ho (ban\u00e1n, vlo\u010dky namo\u010den\u00e9 p\u0159es noc, jogurt s ovocem\u2026).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"851\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-2-1276x851.jpeg\" alt=\"\" class=\"wp-image-35821\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-2-1276x851.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-2-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-2-768x512.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-2.jpeg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/prerusovany-pust-a-cyklistika\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jezdit s pr\u00e1zdn\u00fdm \u017ealudkem nen\u00ed to sam\u00e9 jako p\u0159eru\u0161ovan\u00fd p\u016fst<\/a>. Na\u0161e t\u011blo si na to mus\u00ed zvyknout, tempo by m\u011blo b\u00fdt n\u00edzk\u00e9 a\u017e st\u0159edn\u011b rychl\u00e9 a v\u017edy je t\u0159eba vozit si s sebou sva\u010dinu.<\/p>\n\n\n\n<p>Zda si d\u00e1t p\u0159ed j\u00edzdou n\u011bco k j\u00eddlu, z\u00e1vis\u00ed zejm\u00e9na na va\u0161em \u017ealudku, \u010dasu a osobn\u00edch preferenc\u00edch. N\u011bkdo pot\u0159ebuje k probuzen\u00ed k\u00e1vu, dal\u0161\u00ed sp\u00ed\u0161e n\u011bco vydatn\u011bj\u0161\u00edho. Je zkr\u00e1tka pot\u0159eba vyzkou\u0161et, co v\u00e1m bude vyhovovat. Sva\u010dina v\u00e1m dod\u00e1 pocit, \u017ee m\u00e1te pro tr\u00e9nink dostatek energie. Pokud jste m\u011bli den p\u0159edt\u00edm vhodnou ve\u010de\u0159i, nemus\u00edte se b\u00e1t o sv\u00e9 z\u00e1soby glykogenu, nebo\u0165 na\u0161e t\u011blo b\u011bhem sp\u00e1nku spaluje p\u0159ev\u00e1\u017en\u011b tuky a jen minimum jatern\u00edho glykogenu (zhruba 100 kalori\u00ed).<\/p>\n\n\n\n<p>P\u0159i intenzivn\u011bj\u0161\u00edm, zhruba dvouhodinov\u00e9m cvi\u010den\u00ed, je kl\u00ed\u010dov\u00e1 ve\u010de\u0159e z p\u0159ede\u0161l\u00e9ho dne, abychom m\u011bli v t\u011ble dostate\u010dn\u00e9 z\u00e1soby glykogenu. Pokud jste m\u011bli ve\u010de\u0159i p\u0159\u00edli\u0161 brzy, r\u00e1no m\u016f\u017eete vst\u00e1vat s pr\u00e1zdn\u00fdm \u017ealudkem. Mal\u00e1 sva\u010dinka s rychle straviteln\u00fdmi sacharidy (nap\u0159. ban\u00e1n) je t\u00edm nejlep\u0161\u00edm zp\u016fsobem, jak se zbavit pocitu hladu.&nbsp;<\/p>\n\n\n\n<p>Po cvi\u010den\u00ed je t\u0159eba se naj\u00edst, abyste m\u011bli energii pro zbytek dne. I kdy\u017e v\u00e1s tla\u010d\u00ed \u010das, v\u017edy existuj\u00ed <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-10-bilkovinnych-svacinek-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">rychl\u00e9 a zdrav\u00e9 sva\u010dinky<\/a>, kter\u00e9 v\u00e1m dodaj\u00ed pot\u0159ebn\u00e9 \u017eiviny, abyste pozd\u011bji nem\u011bli hlad a nespo\u0159\u00e1dali prvn\u00ed v\u011bc, kter\u00e1 v\u00e1m p\u0159ijde pod ruku.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tr\u00e9nink po sn\u00eddani, kdy\u017e m\u00e1te voln\u00fd \u010das<\/strong><\/h3>\n\n\n\n<p>Toto cyklist\u00e9 d\u011blaj\u00ed o v\u00edkendech, na dovolen\u00e9 \u010di kdy\u017e maj\u00ed v pr\u00e1ci odpoledn\u00ed sm\u011bnu.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/eSVHU-5hiXUW-jH3gVqAL4n2KLjCSByTfRod8JHlzvTactbAZqDCxOfHA8LXLrMb0p4n1pAK6pc1vEyKsK_-9hpo-DuFIhkY2j39jnZCtMIXS8dULA340amEyZaGkauXZ2kSHmyeh4pD6oDR1g\" alt=\"\" title=\"\"><\/figure>\n\n\n\n<p>Sn\u00eddani je pot\u0159eba p\u0159izp\u016fsobit intenzit\u011b tr\u00e9ninku, aktivit\u011b, kterou jste d\u011blali v\u010dera (tr\u00e9ninku i regeneraci) a rovn\u011b\u017e i p\u0159ede\u0161l\u00e9 ve\u010de\u0159i.&nbsp;<\/p>\n\n\n\n<p>Pokud jste si p\u0159ede\u0161l\u00fd ve\u010der dop\u0159\u00e1li intenzivn\u00ed tr\u00e9nink, ale nestihli jste obnovit sv\u00e9 energetick\u00e9 z\u00e1soby \u010di zregenerovat svaly, pak se r\u00e1no probud\u00edte vyhl\u00e1dl\u00ed. To je n\u00e1sledn\u011b pot\u0159eba napravit vhodnou sn\u00eddan\u00ed.<\/p>\n\n\n\n<p>Nem\u011bli byste zapom\u00ednat, \u017ee b\u011bhem a\u017e dvouhodinov\u00e9ho tr\u00e9ninku p\u0159i n\u00edzk\u00e9\/st\u0159edn\u00ed intenzit\u011b va\u0161e t\u011blo vyu\u017e\u00edv\u00e1 jako palivo jak tuk, tak glykogen, a to v kteroukoliv denn\u00ed dobu.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Pro krat\u0161\u00ed ne\u017e dvouhodinov\u00e9 tr\u00e9ninky p\u0159i n\u00edzk\u00e9 a\u017e st\u0159edn\u00ed intenzit\u011b v\u00e1m sta\u010d\u00ed sn\u00eddan\u011b o 300-400 kalori\u00edch. Zde p\u0159ikl\u00e1d\u00e1me i p\u00e1r tip\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ovesn\u00e1 ka\u0161e s o\u0159echy a bobulovinami.<\/li><li>M\u00edchan\u00e1 vaj\u00ed\u010dka a r\u00fd\u017ee.<\/li><li>Celozrnn\u00fd toast s olivov\u00fdm olejem a pl\u00e1tky raj\u010dat.<\/li><li>P\u0159\u00edrodn\u00ed jogurt s granolou a sez\u00f3nn\u00edm ovocem.<\/li><li>M\u00edchan\u00e1 vaj\u00ed\u010dka na celozrnn\u00e9m toastu.<\/li><li>K pit\u00ed: \u0161\u00e1lek k\u00e1vy\/\u010daje nebo sklenice d\u017eusu.<\/li><\/ul>\n\n\n\n<p>P\u0159i v\u00edce ne\u017e t\u0159\u00edhodinov\u00e9m tr\u00e9ninku o st\u0159edn\u00ed a\u017e vysok\u00e9 intenzit\u011b se ujist\u011bte, \u017ee do sn\u00eddan\u011b a p\u0159ede\u0161l\u00e9 ve\u010de\u0159e zahrnete pomalu straviteln\u00e9 sacharidy, b\u00edlkoviny a zdrav\u00e9 tuky .<\/p>\n\n\n\n<p>Pamatujte: selsk\u00fd rozum. Prost\u011b nesk\u00e1kejte do sedla jen s \u0161\u00e1lkem k\u00e1vy v ruce.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Poledn\u00ed tr\u00e9nink<\/strong><\/h3>\n\n\n\n<p>Sn\u00eddani jsme u\u017e m\u011bli a nyn\u00ed se chyst\u00e1me na n\u011bkolikahodinovou proj\u00ed\u017e\u010fku p\u0159ed ob\u011bdem, tak\u017ee n\u00e1m posta\u010d\u00ed n\u011bjak\u00e1 sva\u010dinka, abychom nejeli s pr\u00e1zdn\u00fdm \u017ealudkem.<\/p>\n\n\n\n<p>Rozhodn\u011b ne\u0161l\u00e1pnete vedle, kdy\u017e si dop\u0159ejete hrst o\u0159ech\u016f, pl\u00e1tky jablek s ara\u0161\u00eddov\u00fdm m\u00e1slem, sandwich s ara\u0161\u00eddov\u00fdm m\u00e1slem a \u017eel\u00e9 nebo <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/jizda-na-kole-a-vyziva-3-domaci-svaciny-na-cestu-nebo-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\">dom\u00e1c\u00ed energetick\u00e9 ty\u010dinky<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"798\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-3-1276x798.jpeg\" alt=\"\" class=\"wp-image-35835\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-3-1276x798.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-3-640x400.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-3-768x480.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-3-480x300.jpeg 480w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-3.jpeg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<p>Nem\u00e1te-li moc \u010dasu na ob\u011bd, m\u016f\u017eete se pod\u00edvat na n\u00e1\u0161 \u010dl\u00e1nek o <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-10-bilkovinnych-svacinek-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">b\u00edlkovinami nadit\u00fdch sva\u010din\u00e1ch<\/a>, ve kter\u00e9m najdete rychl\u00e9 a snadn\u00e9 recepty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>Odpoledn\u00ed \u010di ve\u010dern\u00ed tr\u00e9nink<\/strong><\/strong><\/h3>\n\n\n\n<p>Sn\u00eddani a ob\u011bd u\u017e m\u00e1me za sebou, mo\u017en\u00e1 i poledn\u00ed sva\u010dinu. Kon\u010d\u00edme v pr\u00e1ci a pl\u00e1nujeme, \u017ee po p\u0159\u00edchodu dom\u016f usedneme za \u0159id\u00edtka.&nbsp;<\/p>\n\n\n\n<p>Ka\u017ed\u00e1 sva\u010dinka, kterou jsme p\u0159ed chv\u00edl\u00ed zm\u00ednili, je skv\u011blou volbou pro odpoledn\u00ed nebo ve\u010dern\u00ed dvouhodinov\u00fd tr\u00e9nink o n\u00edzk\u00e9 a\u017e st\u0159edn\u00ed intenzit\u011b. V\u00fdhodou je, \u017ee si ji m\u016f\u017eete d\u00e1t cestou z pr\u00e1ce, tak\u017ee ji va\u0161e t\u011blo stihne p\u0159ed j\u00edzdou str\u00e1vit.&nbsp;<\/p>\n\n\n\n<p>Na p\u0159\u00edpravu ve\u010de\u0159e zpravidla m\u00edv\u00e1me v\u00edc \u010dasu, ale pokud je tomu u v\u00e1s jinak, m\u016f\u017eete si p\u0159ipravit n\u011bco dop\u0159edu nebo si nakoupit ingredience, z kter\u00fdch lze ud\u011blat rychl\u00e9 j\u00eddlo: p\u0159edva\u0159en\u00e9 lu\u0161t\u011bniny, zelenina na sal\u00e1t, jak\u00e9koliv ovoce, vaj\u00ed\u010dka jako zdroj protein\u016f, r\u00fd\u017ee, t\u011bstoviny, celozrnn\u00fd chl\u00e9b nebo va\u0159en\u00e9 brambory pro dopln\u011bn\u00ed sacharid\u016f atd.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"851\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-4-1276x851.jpeg\" alt=\"\" class=\"wp-image-35849\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-4-1276x851.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-4-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-4-768x512.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-4-1536x1024.jpeg 1536w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-4.jpeg 1600w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<p>Selsk\u00fd rozum je t\u0159eba pou\u017e\u00edvat i ohledn\u011b mno\u017estv\u00ed j\u00eddla. Zva\u017ete, co jste d\u011blali za tr\u00e9nink a co v\u00e1s \u010dek\u00e1 dal\u0161\u00ed den, abyste \u0159\u00e1dn\u011b zregenerovali a vyhnuli se ulehnut\u00ed do postele o hladu. Rovn\u011b\u017e ale necho\u010fte sp\u00e1t p\u0159ejeden\u00ed, zejm\u00e9na chcete-li shodit n\u011bjak\u00e1 ta kila.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Co a jak j\u00edst b\u011bhem tr\u00e9ninku?<\/strong><\/strong><\/h2>\n\n\n\n<p>Kdy\u017e u\u017e jsme se dostali k tomuto t\u00e9matu, pod\u00edvejte se rovnou na n\u00e1\u0161 p\u0159edchoz\u00ed \u010dl\u00e1nek o tom, <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-co-a-kolik-byste-meli-jist-na-zaklade-delky-a-intenzity-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">co a kolik byste toho m\u011bli sn\u00edst s ohledem na d\u00e9lku a intenzitu cvi\u010den\u00ed<\/a>. Najdete zde rovn\u011b\u017e informace o p\u0159ibli\u017en\u00e9m mno\u017estv\u00ed kalori\u00ed pro jednotliv\u00e9 druhy proj\u00ed\u017ed\u011bk a tr\u00e9nink\u016f, dozv\u00edte se p\u00e1r tip\u016f ohledn\u011b stravov\u00e1n\u00ed b\u011bhem j\u00edzd a cvi\u010den\u00ed, a to spole\u010dn\u011b s ingrediencemi, mno\u017estv\u00edm a po\u010dtem kalori\u00ed ka\u017ed\u00e9ho j\u00eddla. V\u00edc u\u017e v\u00e1m to uleh\u010dit nem\u016f\u017eeme!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Co j\u00edst po p\u0159\u00edjezdu?<\/strong><\/strong><\/h2>\n\n\n\n<p>U\u017e jsme v\u00e1m p\u0159edstavili celou \u0159adu tip\u016f a rad, jak do sebe dostat pot\u0159ebn\u00e9 \u017eiviny a rychle po tr\u00e9ninku zregenerovat bez ohledu na to, kdy vyraz\u00edte. Pokud to vyjde tak, \u017ee j\u00eddlo po tr\u00e9ninku nebude jedn\u00edm z hlavn\u00edch j\u00eddel dne, nezoufejte. Sva\u010dinky zalo\u017een\u00e9 na zdrav\u00e9 strav\u011b jsou rovn\u011b\u017e skv\u011blou volbou.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"851\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-5-1276x851.jpeg\" alt=\"\" class=\"wp-image-35863\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-5-1276x851.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-5-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-5-768x512.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-5-1536x1024.jpeg 1536w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/06\/image-5.jpeg 1600w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<p>Nyn\u00ed si to poj\u010fme v rychlosti shrnout. Vzhledem k tomu, \u017ee u\u017e jsme kdysi psali o tom, co j\u00edst po j\u00edzd\u011b, dovolte n\u00e1m odk\u00e1zat v\u00e1s na tyto dva p\u0159ede\u0161l\u00e9 \u010dl\u00e1nky: prvn\u00ed je o <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-10-bilkovinnych-svacinek-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">sva\u010din\u00e1ch po tr\u00e9ninku<\/a>, kter\u00fd jsme ji\u017e dnes ostatn\u011b jednou zm\u00ednili, a druh\u00fd je na t\u00e9ma <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-5-mytu-v-ramci-regenerace-po-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 m\u00fdt\u016f o regeneraci po cvi\u010den\u00ed<\/a>. Pokud jste je je\u0161t\u011b nevid\u011bli, m\u016f\u017eete si je p\u0159idat do sv\u00fdch z\u00e1lo\u017eek a p\u0159e\u010d\u00edst si je &#8211; nezabere v\u00e1m to v\u00edc ne\u017e p\u00e1r minut. Najdete v nich inspiraci pro j\u00eddlo po tr\u00e9ninku.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ka\u017edodenn\u00ed tr\u00e9nink ve stejnou dobu, nap\u0159\u00edklad rann\u00ed vyj\u00ed\u017e\u010fka na kole, je patrn\u011b t\u00edm nejlep\u0161\u00edm zp\u016fsobem, jak si udr\u017eet zdrav\u00fd dlouhodob\u00fd n\u00e1vyk. Ne v\u0161ichni v\u0161ak mohou (\u010di cht\u011bj\u00ed) jezdit v\u017edy ve stejnou \u010d\u00e1st dne. M\u00e1me toho hodn\u011b &#8211; dlouh\u00e9 pracovn\u00ed sch\u016fzky v pr\u00e1ci, vyzved\u00e1v\u00e1n\u00ed d\u011bt\u00ed po \u0161kole a n\u00e1sledn\u00e9 hl\u00edd\u00e1n\u00ed\u2026 N\u00e1\u0161 voln\u00fd \u010das je zna\u010dn\u011b omezen,&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-jak-dodat-telu-energii-pro-trenink-v-ruzne-casti-dne\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">V\u00fd\u017eiva a j\u00edzda na kole: Jak dodat t\u011blu energii pro tr\u00e9nink v r\u016fzn\u00e9 \u010d\u00e1sti dne<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":35877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[189,459,385],"tags":[],"class_list":["post-35896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling","category-cycling-and-nutrition","category-health-and-cycling"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/35896","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=35896"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/35896\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/35877"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=35896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=35896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=35896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}