{"id":1937,"date":"2024-09-09T02:39:48","date_gmt":"2024-09-09T00:39:48","guid":{"rendered":"https:\/\/www.bezdiety.blog\/co-jest-po-cviceni-najvhodnejsie-jedla-po-treningu\/"},"modified":"2025-10-14T18:46:53","modified_gmt":"2025-10-14T16:46:53","slug":"co-jest-po-cviceni","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/","title":{"rendered":"\u010co jes\u0165 po cvi\u010den\u00ed: Najvhodnej\u0161ie jedl\u00e1 po tr\u00e9ningu"},"content":{"rendered":"\n<p><strong><a href=\"https:\/\/www.trenerzien.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cvi\u010d\u00edte, tr\u00e9nujete, chudnete<\/a><\/strong>, chcete doplni\u0165 svoje \u00fasilie spr\u00e1vnym jedlom a prem\u00fd\u0161\u013eate, \u010do jes\u0165 po cvi\u010den\u00ed? Potom ste tu spr\u00e1vne. Dobre zvolen\u00e9 jedlo je d\u00f4le\u017eit\u00e9 pre<strong> regener\u00e1ciu svalov a doplnenie energie po cvi\u010den\u00ed<\/strong>. V tomto \u010dl\u00e1nku sa pozrieme na <strong>najvhodnej\u0161ie jedl\u00e1, ktor\u00e9 by ste mali zaradi\u0165 do svojho potr\u00e9ningov\u00e9ho jed\u00e1lni\u010dka.<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Preco_je_jedlo_po_cviceni_take_dolezite\" >Pre\u010do je jedlo po cvi\u010den\u00ed tak\u00e9 d\u00f4le\u017eit\u00e9?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Co_sa_deje_so_svalmi_pocas_cvicenia\" >\u010co sa deje so svalmi po\u010das cvi\u010denia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#3_veci_ktore_ovplyvnuje_jedlo_po_cviceni\" >3 veci, ktor\u00e9 ovplyv\u0148uje jedlo po cvi\u010den\u00ed<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Co_je_potrebne_na_regeneraciu_a_obnovu_svalov\" >\u010co je potrebn\u00e9 na regener\u00e1ciu a obnovu svalov<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Zakladom_su_bielkoviny\" >Z\u00e1kladom s\u00fa bielkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Sacharidy_ako_rychla_energia\" >Sacharidy ako r\u00fdchla energia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Kvalitne_tuky\" >Kvalitn\u00e9 tuky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Vitaminy_a_mineraly_na_rychlejsiu_regeneraciu\" >Vitam\u00edny a miner\u00e1ly na r\u00fdchlej\u0161iu regener\u00e1ciu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Nezabudnite_na_pitny_rezim\" >Nezabudnite na pitn\u00fd re\u017eim<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Co_jest_po_cviceni_a_ake_jedlo_je_vhodne\" >\u010co jes\u0165 po cvi\u010den\u00ed a ak\u00e9 jedlo je vhodn\u00e9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Vhodne_jedlo_po_silovom_treningu_a_posilnovani\" >Vhodn\u00e9 jedlo po silovom tr\u00e9ningu a posil\u0148ovan\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Vhodne_jedlo_po_kardio_cviceni_a_vytrvalostnych_sportoch\" >Vhodn\u00e9 jedlo po kardio cvi\u010den\u00ed a vytrvalostn\u00fdch \u0161portoch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#14_tipov_co_jest_po_cviceni\" >14 tipov, \u010do jes\u0165 po cvi\u010den\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Casto_kladene_otazky_FAQ\" >\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Kedy_je_najlepsi_cas_na_jedlo_po_cviceni\" >Kedy je najlep\u0161\u00ed \u010das na jedlo po cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Aky_je_najlepsi_zdroj_bielkovin_po_cviceni\" >Ak\u00fd je najlep\u0161\u00ed zdroj bielkov\u00edn po cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Ake_su_vhodne_sacharidy_po_cviceni\" >Ak\u00e9 s\u00fa vhodn\u00e9 sacharidy po cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Je_dolezite_jest_tuky_po_cviceni\" >Je d\u00f4le\u017eit\u00e9 jes\u0165 tuky po cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Co_jest_ak_cvicim_vecer_pred_spanim\" >\u010co jes\u0165, ak cvi\u010d\u00edm ve\u010der pred span\u00edm?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Su_proteinove_napoje_vhodne_po_cviceni\" >S\u00fa prote\u00ednov\u00e9 n\u00e1poje vhodn\u00e9 po cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Co_jest_po_kardio_cviceni\" >\u010co jes\u0165 po kardio cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Ktorym_potravinam_je_lepsie_sa_po_cviceni_vyhnut\" >Ktor\u00fdm potravin\u00e1m je lep\u0161ie sa po cvi\u010den\u00ed vyhn\u00fa\u0165?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_jedlo_po_cviceni_take_dolezite\"><\/span>Pre\u010do je jedlo po cvi\u010den\u00ed tak\u00e9 d\u00f4le\u017eit\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedlo, ktor\u00e9 konzumujeme po tr\u00e9ningu a cvi\u010den\u00ed, m\u00e1 ve\u013ek\u00fd vplyv na <strong>regener\u00e1ciu a rast svalov. <\/strong>Po fyzickej aktivite je telo v stave vy\u010derpania a<strong> svaly potrebuj\u00fa dostatok \u017eiv\u00edn, aby spr\u00e1vne fungovali.<\/strong> Pozrime sa bli\u017e\u0161ie na to, \u010do sa deje so svalmi po\u010das cvi\u010denia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_sa_deje_so_svalmi_pocas_cvicenia\"><\/span>\u010co sa deje so svalmi po\u010das cvi\u010denia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Po\u010das cvi\u010denia, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" data-type=\"post\" data-id=\"861\">posil\u0148ovania<\/a><\/strong> a tr\u00e9ningu <strong>telo spotrebuje ve\u013ea energie, ktor\u00e1 sa v tele uklad\u00e1 vo forme glykog\u00e9nu<\/strong>. <strong> Fyzick\u00e1 aktivita z\u00e1rove\u0148 nar\u00fa\u0161a svalov\u00e9 vl\u00e1kna, \u010do n\u00e1m<\/strong> <strong>m\u00f4\u017ee sp\u00f4sobi\u0165 svalovicu a boles\u0165 svalov,<\/strong> ktor\u00fa poci\u0165ujete po cvi\u010den\u00ed.<\/p>\n\n\n\n<p><strong>Telo potrebuje energiu nielen na cvi\u010denie, ale aj na regener\u00e1ciu a obnovu po\u0161koden\u00fdch svalov\u00fdch vl\u00e1kien. <\/strong>Preto je d\u00f4le\u017eit\u00e9 vybra\u0165 si spr\u00e1vne jedlo, aby ste telu dodali v\u0161etko, \u010do potrebuje, a <strong>vyrovnali tak aj hladinu cukru v krvi.<\/strong><\/p>\n\n\n\n<p><strong>TIP: Viete, ako \u010dasto cvi\u010di\u0165 a posil\u0148ova\u0165, ke\u010f chcete schudn\u00fa\u0165? V\u0161etko sa do\u010d\u00edtate <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">v na\u0161om \u010dl\u00e1nku<\/a>.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni-1024x538.jpg\" alt=\"\u010do sa deje po\u010das cvi\u010denia\" class=\"wp-image-1035\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-se-deje-pri-cviceni.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_veci_ktore_ovplyvnuje_jedlo_po_cviceni\"><\/span>3 veci, ktor\u00e9 ovplyv\u0148uje jedlo po cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regener\u00e1cia svalov <\/strong>: Po cvi\u010den\u00ed s\u00fa svaly po\u0161koden\u00e9 a vy\u010derpan\u00e9. Strava bohat\u00e1 na bielkoviny a sacharidy m\u00f4\u017ee ur\u00fdchli\u0165 proces obnovy a regener\u00e1cie svalov\u00fdch vl\u00e1kien.<\/li>\n\n\n\n<li><strong>Doplnenie energie<\/strong>: Cvi\u010denie si vy\u017eaduje energiu, ktor\u00e1 sa po skon\u010den\u00ed cvi\u010denia vy\u010derp\u00e1. Dod\u00e1vanie dostato\u010dn\u00e9ho mno\u017estva sacharidov telu pom\u00e1ha dop\u013a\u0148a\u0165 energetick\u00e9 z\u00e1soby a obnovova\u0165 glykog\u00e9nov\u00e9 rezervy vo svalovom tkanive.<\/li>\n\n\n\n<li><strong>Optimaliz\u00e1cia tr\u00e9ningov\u00e9ho efektu:<\/strong> Spr\u00e1vna strava po cvi\u010den\u00ed m\u00f4\u017ee prispie\u0165 k lep\u0161iemu tr\u00e9ningov\u00e9mu efektu a lep\u0161iemu v\u00fdkonu po\u010das \u010fal\u0161ieho tr\u00e9ningu. Vyv\u00e1\u017een\u00e1 strava podporuje rast svalov a pom\u00e1ha budova\u0165 silu a vytrvalos\u0165.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Zistite si, ko\u013eko kal\u00f3ri\u00ed va\u0161e telo naozaj potrebuje. <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>Kalkula\u010dka baz\u00e1lneho metabolizmu<\/strong><\/a> v\u00e1m uk\u00e1\u017ee, ko\u013eko energie sp\u00e1lite denne len t\u00fdm, \u017ee d\u00fdchate, tr\u00e1vi\u0165 alebo sp\u00edte.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_potrebne_na_regeneraciu_a_obnovu_svalov\"><\/span>\u010co je potrebn\u00e9 na regener\u00e1ciu a obnovu svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd \u010dlovek je in\u00fd a vybra\u0165 spr\u00e1vne jedlo, ktor\u00e9 je vhodn\u00e9 po tr\u00e9ningu a z\u00e1rove\u0148 chutn\u00e9 pre ka\u017ed\u00e9ho, nie je jednoduch\u00e9. <strong>Ka\u017ed\u00fd v\u0161ak m\u00f4\u017ee dba\u0165 na to, aby jeho strava obsahovala spr\u00e1vne \u017eiviny, ktor\u00e9 s\u00fa potrebn\u00e9 na regener\u00e1ciu a obnovu svalov po cvi\u010den\u00ed. <\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladom_su_bielkoviny\"><\/span>Z\u00e1kladom s\u00fa bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Bielkoviny s\u00fa <strong>stavebn\u00fdmi kame\u0144mi svalov\u00e9ho tkaniva <\/strong>a s\u00fa<strong> nevyhnutn\u00e9 pre obnovu svalov<\/strong>. Po cvi\u010den\u00ed je d\u00f4le\u017eit\u00e9 doda\u0165 telu dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn. <strong>Odpor\u00fa\u010dan\u00fd denn\u00fd prijem bielkov\u00edn je zvy\u010dajne 0,8 a\u017e 1,2 g bielkov\u00edn na 1 kg telesnej hmotnosti. <\/strong>Pri cvi\u010den\u00ed a posil\u0148ovan\u00ed je vhodn\u00e9 pr\u00edjem bielkov\u00edn <strong>nav\u00fd\u0161it na 1,2 g a\u017e 2 g bielkov\u00edn na 1 kg telesnej hmotnosti.<\/strong> Zdroje bielkov\u00edn m\u00f4\u017eu zah\u0155\u0148a\u0165:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kuracie prsia,<\/li>\n\n\n\n<li>hov\u00e4dzie m\u00e4so,<\/li>\n\n\n\n<li>ryby (losos, tuniak),<\/li>\n\n\n\n<li>tofu,<\/li>\n\n\n\n<li>vajcia,<\/li>\n\n\n\n<li>mlie\u010dne v\u00fdrobky (tvaroh, jogurt).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-1024x538.jpg\" alt=\"zdrav\u00e9 potraviny\" class=\"wp-image-1033\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sacharidy_ako_rychla_energia\"><\/span>Sacharidy ako r\u00fdchla energia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sacharidy s\u00fa be\u017en\u00fdm a r\u00fdchlym zdrojom energie pre telo. Po cvi\u010den\u00ed je najd\u00f4le\u017eitej\u0161ie <strong>doplni\u0165 z\u00e1soby glykog\u00e9nu vo svalovom tkanive a vyrovna\u0165 hladinu cukru v krvi. <\/strong>Vyberajte si <strong>kvalitn\u00e9 sacharidy<\/strong> s ni\u017e\u0161\u00edm glykemick\u00fdm indexom, <strong>ktor\u00e9 poskytn\u00fa energiu postupne a dlhodobo<\/strong>. Sacharidy sa nach\u00e1dzaj\u00fa v mnoh\u00fdch potravin\u00e1ch, ako s\u00fa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 pe\u010divo,<\/li>\n\n\n\n<li>celozrnn\u00e9 cestoviny a strukoviny,<\/li>\n\n\n\n<li>quinoa,<\/li>\n\n\n\n<li>ry\u017ea,<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/ovesne-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\">ovsen\u00e9 vlo\u010dky<\/a><\/strong>,<\/li>\n\n\n\n<li>zemiaky.<\/li>\n<\/ul>\n\n\n\n<p>Doplnenie sacharidov a udr\u017eanie hladiny cukru v krvi <strong>\u010dasto ovplyv\u0148uj\u00fa skryt\u00e9 cukry<\/strong>, ktor\u00e9 <strong>nie s\u00fa na prv\u00fd poh\u013ead vidite\u013en\u00e9.<\/strong> Naj\u010dastej\u0161ie ide o sladen\u00e9 n\u00e1poje. <strong>M\u00e1te \u010dasto chu\u0165 na sladk\u00e9 a chceli by ste presta\u0165 jes\u0165 sladkosti? <\/strong>Viac sa dozviete v tomto videu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kvalitne_tuky\"><\/span>Kvalitn\u00e9 tuky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tuky s\u00fa d\u00f4le\u017eit\u00e9 pre spr\u00e1vne fungovanie organizmu, preto\u017ee s\u00fa <strong>zdrojom esenci\u00e1lnych mastn\u00fdch kysel\u00edn, ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre na\u0161e zdravie.<\/strong> Vyberajte si zdrav\u00e9 a kvalitn\u00e9 tuky, ktor\u00e9 sa nach\u00e1dzaj\u00fa napr\u00edklad v nasleduj\u00facich potravin\u00e1ch:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>avok\u00e1do,<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/orechy\" target=\"_blank\" rel=\"noopener\">orechy<\/a><\/strong> a semienka,<\/li>\n\n\n\n<li>ryb\u00ed tuk,<\/li>\n\n\n\n<li>extra panensk\u00fd olivov\u00fd olej.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Pozn\u00e1te keto di\u00e9tu? Na\u0161a <\/strong><a href=\"https:\/\/www.bezdiety.blog\/keto-kalkulacka\/\"><strong>keto kalkula\u010dka zadarmo<\/strong><\/a><strong> v\u00e1m pom\u00f4\u017ee presne nastavi\u0165 pomer tukov, bielkov\u00edn a sacharidov pre v\u00e1\u0161 cie\u013e. V\u010faka tomu sa dostanete do ket\u00f3zy r\u00fdchlej\u0161ie a bez zbyto\u010dn\u00fdch ch\u00fdb v jed\u00e1lni\u010dku.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitaminy_a_mineraly_na_rychlejsiu_regeneraciu\"><\/span>Vitam\u00edny a miner\u00e1ly na r\u00fdchlej\u0161iu regener\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Okrem makro\u017eiv\u00edn (bielkov\u00edn, sacharidov a tukov) s\u00fa pre spr\u00e1vnu regener\u00e1ciu po cvi\u010den\u00ed d\u00f4le\u017eit\u00e9 aj vitam\u00edny a miner\u00e1ly. Nezabudnite na ich <strong>dostato\u010dn\u00fd pr\u00edjem, preto\u017ee m\u00f4\u017eu <strong>pom\u00f4c\u0165 pri<\/strong> obnove svalov<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitam\u00edn C: Pom\u00e1ha pri tvorbe kolag\u00e9nu<\/strong>, ktor\u00fd je d\u00f4le\u017eit\u00fd pre obnovu svalov\u00e9ho tkaniva. Zdrojom vitam\u00ednu C s\u00fa napr\u00edklad citrusov\u00e9 plody, kivi a paprika.<\/li>\n\n\n\n<li><strong>Vitam\u00edn E:<\/strong> M\u00e1 protiz\u00e1palov\u00e9 \u00fa\u010dinky a <strong>pom\u00e1ha chr\u00e1ni\u0165 bunky<\/strong> pred oxidat\u00edvnym stresom. Nach\u00e1dza sa v orechoch, semen\u00e1ch a rastlinn\u00fdch olejoch.<\/li>\n\n\n\n<li><strong>Zinok: <\/strong>Podporuje imunitn\u00fd syst\u00e9m a pom\u00e1ha <strong>r\u00fdchlej\u0161iemu hojeniu svalov<\/strong>. Zinok sa nach\u00e1dza napr\u00edklad v hov\u00e4dzom m\u00e4se, morsk\u00fdch plodoch a semen\u00e1ch.<\/li>\n\n\n\n<li><strong>Hor\u010d\u00edk:<\/strong> <strong>Zabra\u0148uje svalov\u00fdm k\u0155\u010dom, ktor\u00e9 sa m\u00f4\u017eu objavi\u0165 po cvi\u010den\u00ed. <\/strong>Nach\u00e1dza sa v zelen\u00fdch listoch, semen\u00e1ch a \u010dokol\u00e1de s vysok\u00fdm obsahom kakaa.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\">Existuje najlep\u0161ia di\u00e9ta na chudnutie? Zistite, \u010do radia odborn\u00edci.<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nezabudnite_na_pitny_rezim\"><\/span>Nezabudnite na pitn\u00fd re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed je tie\u017e potrebn\u00e9 <strong>telo hydratova\u0165<\/strong>. Pitn\u00fd re\u017eim by mal zah\u0155\u0148a\u0165 dostatok vody a in\u00fdch n\u00e1pojov, ktor\u00e9 telu dodaj\u00fa elektrolyty. Najm\u00e4 po n\u00e1ro\u010dnom tr\u00e9ningu je vhodn\u00e9 pi\u0165:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vodu,<\/li>\n\n\n\n<li>kokosov\u00fa vodu,<\/li>\n\n\n\n<li>izotonick\u00e9 n\u00e1poje,<\/li>\n\n\n\n<li>zeleninov\u00e9 \u0161\u0165avy.<\/li>\n<\/ul>\n\n\n\n<p><strong>Ak cvi\u010d\u00edte, vypite denne aspo\u0148 2,5 litra tekut\u00edn.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-1024x538.jpg\" alt=\"pitie vody\" class=\"wp-image-1034\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jest_po_cviceni_a_ake_jedlo_je_vhodne\"><\/span>\u010co jes\u0165 po cvi\u010den\u00ed a ak\u00e9 jedlo je vhodn\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vhodn\u00e9 jedlo po tr\u00e9ningu z\u00e1vis\u00ed od typu cvi\u010denia.<strong> Strava<\/strong> pre silov\u00fd tr\u00e9ning a kond\u00edciu alebo vytrvalostn\u00fd \u0161port a kardio cvi\u010denie <strong>sa z\u00e1sadne l\u00ed\u0161i<\/strong>. Rovnako sa l\u00ed\u0161ia aj potreby tela pri <strong>chudnut\u00ed alebo naberan\u00ed svalovej hmoty<\/strong>.<\/p>\n\n\n\n<p>Ka\u017ed\u00e9mu z n\u00e1s vyhovuj\u00fa in\u00e9 potraviny.<strong> Je d\u00f4le\u017eit\u00e9 sk\u00fa\u0161a\u0165 a vyc\u00edti\u0165 potreby vlastn\u00e9ho tela. <\/strong>V\u0161eobecne v\u0161ak plat\u00ed, \u017ee ka\u017ed\u00e9 jedlo po cvi\u010den\u00ed by malo obsahova\u0165 bielkoviny, zdrav\u00e9 tuky a sacharidy. <strong>Jes\u0165 by ste mali najlep\u0161ie do dvoch hod\u00edn po skon\u010den\u00ed tr\u00e9ningu alebo cvi\u010denia <\/strong>.<\/p>\n\n\n\n<p>Ak nem\u00e1te \u010das \u010di energiu si zostavova\u0165 ten spr\u00e1vny jed\u00e1lni\u010dek, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/krabickova-dieta\/\">krabi\u010dkov\u00fa di\u00e9tu<\/a><\/strong>, pri ktorej si stanov\u00edte, ak\u00e9 \u017eiviny potrebujete prij\u00edma\u0165 a v\u0161etko v\u00e1m bude pripraven\u00e9 na mieru.<\/p>\n\n\n\n<p><strong>TIP:<\/strong> <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/zdrave-ranajky\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/zdrava-snidane\/\" rel=\"noreferrer noopener\">\u010co jes\u0165 na ra\u0148ajky pri chudnut\u00ed.<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vhodne_jedlo_po_silovom_treningu_a_posilnovani\"><\/span>Vhodn\u00e9 jedlo po silovom tr\u00e9ningu a posil\u0148ovan\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Ak chudnete alebo<a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" target=\"_blank\" rel=\"noreferrer noopener\"> cvi\u010d\u00edte s cie\u013eom spevni\u0165 postavu a zv\u00e4\u010d\u0161i\u0165 svalov\u00fa hmotu<\/a>, najd\u00f4le\u017eitej\u0161ie s\u00fa pre v\u00e1s bielkoviny, preto\u017ee s\u00fa<\/strong> najlep\u0161\u00edm sp\u00f4sobom regener\u00e1cie a rastu po\u0161koden\u00fdch svalov\u00fdch vl\u00e1kien po cvi\u010den\u00ed. Pokojne si po tr\u00e9ningu dajte napr\u00edklad prote\u00ednov\u00fd n\u00e1poj a dbajte na to, aby va\u0161e potr\u00e9ningov\u00e9 <strong>jedlo malo dostatok bielkov\u00edn, a to aspo\u0148 20-40 g do dvoch hod\u00edn po skon\u010den\u00ed tr\u00e9ningu.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vhodne_jedlo_po_kardio_cviceni_a_vytrvalostnych_sportoch\"><\/span>Vhodn\u00e9 jedlo po kardio cvi\u010den\u00ed a vytrvalostn\u00fdch \u0161portoch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Ak sa zameriavate na kardio cvi\u010denie, ako je napr\u00edklad <a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\">beh<\/a>, pl\u00e1vanie, bicyklovanie at\u010f., je d\u00f4le\u017eit\u00e9 doda\u0165 telu energiu vo forme kvalitn\u00fdch sacharidov.<\/strong> V\u010faka dostato\u010dn\u00e9mu mno\u017estvu energie budete m\u00f4c\u0165 vykon\u00e1va\u0165 dlh\u0161ie tr\u00e9ningy a zlep\u0161\u00ed sa va\u0161a vytrvalos\u0165. <\/p>\n\n\n\n<p><strong>TIP: <a href=\"https:\/\/bezdiety.blog\/prumerne-spalene-kalorie\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/prumerne-spalene-kalorie\/\" target=\"_blank\" rel=\"noreferrer noopener\">Priemern\u00fd po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed za de\u0148<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_tipov_co_jest_po_cviceni\"><\/span>14 tipov, \u010do jes\u0165 po cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vybrali sme pre v\u00e1s 14 jed\u00e1l, z ktor\u00fdch si vyberie ka\u017ed\u00fd \u010ci u\u017e cvi\u010d\u00edte r\u00e1no, po\u010das d\u0148a alebo ve\u010der, hlavn\u00e9 jedlo alebo poriadna desiata v\u00e1m po cvi\u010den\u00ed pr\u00edde vhod. <\/p>\n\n\n\n<p><strong>Tvaroh s ovoc\u00edm<\/strong><\/p>\n\n\n\n<p>Tvaroh obsahuje ve\u013ek\u00e9 mno\u017estvo bielkov\u00edn a je \u013eahko str\u00e1vite\u013en\u00fd. Kombin\u00e1cia tvarohu s \u010derstv\u00fdm ovoc\u00edm dod\u00e1va telu nielen bielkoviny, ale aj vitam\u00edny a miner\u00e1ly.<\/p>\n\n\n\n<p><strong>Kuracie prsia s quinoou a zeleninou<\/strong><\/p>\n\n\n\n<p>Kuracie prsia s\u00fa bohat\u00e9 na kvalitn\u00e9 bielkoviny a quinoa je zdrojom komplexn\u00fdch sacharidov. Spolu s \u010derstvou zeleninou dod\u00e1vaj\u00fa telu potrebn\u00e9 \u017eiviny na regener\u00e1ciu svalov.<\/p>\n\n\n\n<p><strong>Cestoviny s tuniakom<\/strong><\/p>\n\n\n\n<p>Cestoviny s\u00fa v\u00fdborn\u00fdm zdrojom sacharidov a tuniak obsahuje kvalitn\u00e9 bielkoviny a omega-3 mastn\u00e9 kyseliny. T\u00e1to kombin\u00e1cia potrav\u00edn dod\u00e1 telu energiu a podpor\u00ed regener\u00e1ciu svalov.<\/p>\n\n\n\n<p><strong>Omeleta so \u0161pen\u00e1tom<\/strong><\/p>\n\n\n\n<p>Omeleta je jednoduch\u00e9 jedlo bohat\u00e9 na bielkoviny. Pridan\u00edm \u0161pen\u00e1tu z\u00edskate aj vitam\u00edny a miner\u00e1ly, ktor\u00e9 podporuj\u00fa regener\u00e1ciu organizmu.<\/p>\n\n\n\n<p><strong>Chia puding<\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/chia-pudink\" target=\"_blank\" rel=\"noopener\">Chia puding <\/a><\/strong>je skvelou vo\u013ebou po ka\u017edom tr\u00e9ningu. Chia semienka s\u00fa prez\u00fdvan\u00e9 &#8222;jedlo be\u017ecov&#8220;, preto\u017ee v\u00e1s zas\u00fdtia na dlh\u0161iu dobu a s\u00fa tie\u017e pln\u00e9 nenas\u00fdten\u00fdch tukov, ktor\u00e9 zni\u017euj\u00fa riziko z\u00e1palu. <\/p>\n\n\n\n<p><strong>Celozrnn\u00fd chlieb s avok\u00e1dom<\/strong><\/p>\n\n\n\n<p>Celozrnn\u00fd chlieb obsahuje komplexn\u00e9 sacharidy a vl\u00e1kninu, ktor\u00e9 pom\u00e1haj\u00fa udr\u017eiava\u0165 stabiln\u00fa hladinu cukru v krvi. Pridan\u00edm pl\u00e1tku avok\u00e1da dod\u00e1te telu zdrav\u00e9 tuky a vitam\u00edny.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem-1024x538.jpg\" alt=\"chlieb s avok\u00e1dom\" class=\"wp-image-1036\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/chleb-s-avokadem.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Sna\u017e\u00edte sa o zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl, ale nie ste si ist\u00ed, ko\u013eko jes\u0165? S <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\"><strong>kalkula\u010dkou denn\u00e9ho pr\u00edjmu<\/strong><\/a> kal\u00f3ri\u00ed to zist\u00edte presne. U\u017e \u017eiadne h\u00e1danie \u2013 len konkr\u00e9tne \u010d\u00edslo, ktor\u00e9 v\u00e1m pom\u00f4\u017ee zostavi\u0165 si jed\u00e1lni\u010dek spr\u00e1vne.<\/p>\n\n\n\n<p><strong>Jogurt s orechmi a semienkami<\/strong><\/p>\n\n\n\n<p>Jogurt je bohat\u00fd na bielkoviny a pridan\u00edm orechov a semienok dod\u00e1te telu zdrav\u00e9 tuky a miner\u00e1ly. M\u00f4\u017eete si vybra\u0165 r\u00f4zne druhy orechov, napr\u00edklad mandle, lieskov\u00e9 orechy alebo vla\u0161sk\u00e9 orechy.<\/p>\n\n\n\n<p><strong>Rybie fil\u00e9 so zemiakmi a brokolicou<\/strong><\/p>\n\n\n\n<p>Rybie fil\u00e9 je zdrojom kvalitn\u00fdch bielkov\u00edn a omega-3 mastn\u00fdch kysel\u00edn. Zemiaky dod\u00e1vaj\u00fa telu sacharidy a brokolica vitam\u00edny a miner\u00e1ly.<\/p>\n\n\n\n<p><strong>Ovsen\u00e1 ka\u0161a<\/strong><\/p>\n\n\n\n<p>Ovsen\u00e9 vlo\u010dky s\u00fa bohat\u00e9 na vl\u00e1kninu a sacharidy, ktor\u00e9 telu dod\u00e1vaj\u00fa energiu. Pridanie ban\u00e1nu dod\u00e1 <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/ovesna-kase-recept\" target=\"_blank\" rel=\"noreferrer noopener\">ovsenej ka\u0161i<\/a><\/strong> pr\u00edjemn\u00fa sladk\u00fa chu\u0165 a vitam\u00edny.<\/p>\n\n\n\n<p><strong>Tofu s quinoou a zeleninou<\/strong><\/p>\n\n\n\n<p>Tofu je vynikaj\u00facim zdrojom rastlinn\u00fdch bielkov\u00edn a quinoa dopln\u00ed telu sacharidy. Prid\u00e1vajte \u010derstv\u00fa zeleninu, aby ste z\u00edskali vitam\u00edny a miner\u00e1ly.<\/p>\n\n\n\n<p><strong>Fitness tvarohov\u00e1 n\u00e1tierka s vla\u0161sk\u00fdmi orechmi<\/strong><\/p>\n\n\n\n<p>Urobte si <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/tvarohova-pomazanka\" target=\"_blank\" rel=\"noreferrer noopener\">zdrav\u00fa tvarohov\u00fa n\u00e1tierka s vla\u0161sk\u00fdmi orechmi<\/a><\/strong>. M\u00f4\u017eete si k nej da\u0165 zeleninu alebo k\u00fasok ra\u017en\u00e9ho chleba. <\/p>\n\n\n\n<p><strong>Prote\u00ednov\u00fd n\u00e1poj<\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.nanospace.cz\/collagen-peptides-protein\/\" target=\"_blank\" rel=\"noopener\">Prote\u00ednov\u00fd n\u00e1poj<\/a><\/strong> je jednoduch\u00fd a r\u00fdchly sp\u00f4sob, ako doda\u0165 telu bielkoviny po tr\u00e9ningu. Je vhodn\u00fd pre t\u00fdch, ktor\u00ed nemaj\u00fa \u010das na pr\u00edpravu jedla.<\/p>\n\n\n\n<p><strong>Grilovan\u00fd losos s bat\u00e1tov\u00fdmi hranolkami<\/strong><\/p>\n\n\n\n<p>Losos je bohat\u00fd na omega-3 mastn\u00e9 kyseliny a bat\u00e1tov\u00e9 hranolky poskytuj\u00fa zdrav\u00e9 sacharidy. Toto jedlo je v\u00fdbornou vo\u013ebou na regener\u00e1ciu po n\u00e1ro\u010dnom tr\u00e9ningu.<\/p>\n\n\n\n<p><strong>Palacinky z \u010dervenej \u0161o\u0161ovice<\/strong><\/p>\n\n\n\n<p>Urobte si <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/palacinky-z-cervene-cocky\" target=\"_blank\" rel=\"noreferrer noopener\">palacinky z \u010dervenej \u0161o\u0161ovice <\/a><\/strong>a napl\u0148te ich napr\u00edklad \u0161pen\u00e1tom a syrom. M\u00f4\u017eete do nich v\u0161ak da\u0165 aj vajce a \u0161unku.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky_FAQ\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1689757556891\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kedy_je_najlepsi_cas_na_jedlo_po_cviceni\"><\/span>Kedy je najlep\u0161\u00ed \u010das na jedlo po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ide\u00e1lny \u010das na jedlo po tr\u00e9ningu je do 30-60 min\u00fat po skon\u010den\u00ed tr\u00e9ningu. To umo\u017e\u0148uje r\u00fdchle doplnenie z\u00e1sob \u017eiv\u00edn a podporuje regener\u00e1ciu svalov.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689758380471\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Aky_je_najlepsi_zdroj_bielkovin_po_cviceni\"><\/span>Ak\u00fd je najlep\u0161\u00ed zdroj bielkov\u00edn po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Medzi najlep\u0161ie zdroje bielkov\u00edn po cvi\u010den\u00ed patr\u00ed kuracie alebo mor\u010dacie m\u00e4so, ryby, vajcia, strukoviny, tofu alebo mlie\u010dne v\u00fdrobky.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689758413332\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ake_su_vhodne_sacharidy_po_cviceni\"><\/span>Ak\u00e9 s\u00fa vhodn\u00e9 sacharidy po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Po cvi\u010den\u00ed sa odpor\u00fa\u010daj\u00fa r\u00fdchlo str\u00e1vite\u013en\u00e9 sacharidy na doplnenie z\u00e1sob glykog\u00e9nu vo svalov\u00fdch tkaniv\u00e1ch. Patr\u00ed medzi ne napr\u00edklad ovocie, hned\u00e1 ry\u017ea, zemiaky a celozrnn\u00e9 cestoviny.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689758434083\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_dolezite_jest_tuky_po_cviceni\"><\/span>Je d\u00f4le\u017eit\u00e9 jes\u0165 tuky po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, je d\u00f4le\u017eit\u00e9 jes\u0165 zdrav\u00e9 tuky aj po cvi\u010den\u00ed. Pom\u00e1haj\u00fa zvy\u0161ova\u0165 pocit s\u00fdtosti a podporuj\u00fa hormon\u00e1lnu rovnov\u00e1hu. Vyberte si napr\u00edklad avok\u00e1do, orechy, semienka alebo olivov\u00fd olej.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689758447146\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_jest_ak_cvicim_vecer_pred_spanim\"><\/span>\u010co jes\u0165, ak cvi\u010d\u00edm ve\u010der pred span\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak cvi\u010d\u00edte ve\u010der a potom idete hne\u010f spa\u0165, vyberte si \u013eah\u0161ie a \u013eahko str\u00e1vite\u013en\u00e9 jedlo. Ide\u00e1lnymi mo\u017enos\u0165ami s\u00fa kuracie prsia s grilovanou zeleninou, tvaroh s ovoc\u00edm alebo prote\u00ednov\u00e9 smoothie.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689758471635\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Su_proteinove_napoje_vhodne_po_cviceni\"><\/span>S\u00fa prote\u00ednov\u00e9 n\u00e1poje vhodn\u00e9 po cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, prote\u00ednov\u00e9 n\u00e1poje m\u00f4\u017eu by\u0165 pohodln\u00fdm sp\u00f4sobom, ako r\u00fdchlo doda\u0165 telu bielkoviny po cvi\u010den\u00ed, najm\u00e4 ak chcete u\u0161etri\u0165 \u010das. Vyberajte si n\u00edzkotu\u010dn\u00e9 varianty s minim\u00e1lnym mno\u017estvom pridan\u00e9ho cukru.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689758492533\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_jest_po_kardio_cviceni\"><\/span>\u010co jes\u0165 po kardio cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Po kardio cvi\u010den\u00ed je d\u00f4le\u017eit\u00e9 doplni\u0165 straten\u00e9 sacharidy a tekutiny. Kombinujte ovocie s n\u00edzkotu\u010dn\u00fdm jogurtom alebo smoothie s ovoc\u00edm a mliekom.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689758503275\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ktorym_potravinam_je_lepsie_sa_po_cviceni_vyhnut\"><\/span>Ktor\u00fdm potravin\u00e1m je lep\u0161ie sa po cvi\u010den\u00ed vyhn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Po cvi\u010den\u00ed sa vyh\u00fdbajte jedl\u00e1m s vysok\u00fdm obsahom tukov a sacharidov, ako s\u00fa fastfoody, sladk\u00e9 n\u00e1poje, \u010dokol\u00e1da, vypr\u00e1\u017ean\u00e9 jedl\u00e1 at\u010f. Namiesto toho siahnite po vyv\u00e1\u017een\u00fdch a na \u017eiviny bohat\u00fdch mo\u017enostiach.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cintineo, H.P., Arent, M.A., Antonio, J. a Arent, S.M., 2018. Effects of protein supplementation on performance and recovery in resistance and endurance training. <em>Frontiers in nutrition<\/em>, <em>5<\/em>, p.83.<\/p>\n\n\n\n<p>Sharp, M.H., Lowery, R.P., Shields, K.A., Lane, J.R., Gray, J.L., Partl, J.M., Hayes, D.W., Wilson, G.J., Hollmer, C.A., Minivich, J.R. a Wilson, J.M., 2018. The effects of beef, chicken, or whey protein after workout on body composition and muscle performance. <em>The Journal of Strength &amp; Conditioning Research,<\/em> <em>32<\/em>(8), s. 2233-2242.<\/p>\n\n\n\n<p>Seaman, P., 2010. Food hygiene training: Introducing the food hygiene training model.. <em>Food Control<\/em>, <em>21<\/em>(4), s. 381-387.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705;\u010co jes\u0165 po cvi\u010den\u00ed a ak\u00e9 jedlo je vhodn\u00e9 &#x2705;Najvhodnej\u0161ie jedl\u00e1 po tr\u00e9ningu &#x2705;14 tipov na jedl\u00e1 po tr\u00e9ningu a cvi\u010den\u00ed &#x2705;Kto je Tr\u00e9ner \u017eien<\/p>\n","protected":false},"author":3,"featured_media":1676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[48,36],"tags":[],"class_list":{"0":"post-1937","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdrava-vyziva-sk","8":"category-ako-schudnut"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-jist-po-cviceni-1.jpg","author_info":{"display_name":"Pavl\u00edna Zezulkov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/pavlina\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=1937"}],"version-history":[{"count":13,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1937\/revisions"}],"predecessor-version":[{"id":4995,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1937\/revisions\/4995"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/1676"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=1937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=1937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=1937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}