{"id":19043,"date":"2023-03-27T11:57:43","date_gmt":"2023-03-27T11:57:43","guid":{"rendered":"https:\/\/sidelinesports.com\/?p=19043"},"modified":"2023-03-28T12:34:25","modified_gmt":"2023-03-28T12:34:25","slug":"jak-mohou-treneri-podporit-lepsi-stravovani-sportovcu","status":"publish","type":"post","link":"https:\/\/sidelinesports.com\/cs\/blog\/jak-mohou-treneri-podporit-lepsi-stravovani-sportovcu","title":{"rendered":"Jak mohou tren\u00e9\u0159i podpo\u0159it lep\u0161\u00ed stravov\u00e1n\u00ed sportovc\u016f?\u00a0"},"content":{"rendered":"<p><strong>Jak moc ovliv\u0148uje strava sportovn\u00ed v\u00fdkon: Jak mohou tren\u00e9\u0159i podpo\u0159it lep\u0161\u00ed stravov\u00e1n\u00ed sportovc\u016f?\u00a0<\/strong><\/p>\n<p><strong>V jednom z na\u0161ich p\u0159edchoz\u00edch \u010dl\u00e1nk\u016f jsme se zab\u00fdvali d\u016fle\u017eitost\u00ed sp\u00e1nku a t\u00edm, pro\u010d t\u00fdmy vyhr\u00e1vaj\u00ed nebo prohr\u00e1vaj\u00ed v z\u00e1vislosti na mno\u017estv\u00ed a kvalit\u011b sp\u00e1nku sportovc\u016f.\u00a0<\/strong><\/p>\n<p>V tomto \u010dl\u00e1nku se zam\u00fd\u0161l\u00edme nad dal\u0161\u00ed z\u00e1va\u017enou z\u00e1le\u017eitost\u00ed, kter\u00e1 se neodehr\u00e1v\u00e1 na tr\u00e9ninkov\u00fdch h\u0159i\u0161t\u00edch nebo v t\u011blocvi\u010dn\u00e1ch: Co sportovci jed\u00ed?<\/p>\n<p><em>Klademe si ot\u00e1zky:\u00a0<\/em><\/p>\n<ul>\n<li>Jak moc ovliv\u0148uje strava sportovn\u00ed v\u00fdkon?<\/li>\n<li>Jak mohou tren\u00e9\u0159i podpo\u0159it lep\u0161\u00ed stravov\u00e1n\u00ed sportovc\u016f?<\/li>\n<\/ul>\n<p>V\u011bt\u0161ina z n\u00e1s v\u00ed, \u017ee to, co j\u00edme, m\u016f\u017ee v\u00fdznamn\u011b ovlivnit na\u0161e du\u0161evn\u00ed i fyzick\u00e9 zdrav\u00ed. Odtud poch\u00e1z\u00ed v\u011bta, \u017ee jsme to, co j\u00edme.<\/p>\n<p>To, co sportovci jed\u00ed, je stejn\u011b d\u016fle\u017eit\u00e9 jako sp\u00e1nek, cvi\u010den\u00ed, fyzick\u00fd tr\u00e9nink a du\u0161evn\u00ed zdrav\u00ed. Je v\u0161ak d\u016fle\u017eit\u00e9 pochopit, jak z\u00e1sadn\u00ed je pro sportovce spr\u00e1vn\u00e9 stravov\u00e1n\u00ed.<\/p>\n\n<h3>Jak velk\u00fd vliv m\u00e1 strava na sportovn\u00ed v\u00fdkon?<\/h3>\n<p>Podle v\u011bdeck\u00fdch poznatk\u016f o sportovn\u00ed strav\u011b: &#8222;Sportovci maj\u00ed jin\u00e9 v\u00fd\u017eivov\u00e9 pot\u0159eby ne\u017e b\u011b\u017en\u00e1 ve\u0159ejnost. Mohou pot\u0159ebovat v\u00edce kalori\u00ed a makronutrient\u016f, aby si udr\u017eeli s\u00edlu a energii a mohli sout\u011b\u017eit na optim\u00e1ln\u00ed \u00farovni.&#8220;<\/p>\n<p>Studie o tom d\u00e1le \u0159\u00edkaj\u00ed: &#8222;Sportovci mohou pot\u0159ebovat zv\u00e1\u017eit:<\/p>\n<ul>\n<li>jejich kalorick\u00e9 pot\u0159eby<\/li>\n<li>mno\u017estv\u00ed a pom\u011br makro\u017eivin<\/li>\n<li>na\u010dasov\u00e1n\u00ed j\u00eddel a sva\u010din<\/li>\n<li>vitam\u00edny a miner\u00e1ly pro regeneraci a v\u00fdkon<\/li>\n<li>hydrataci<\/li>\n<\/ul>\n<p>P\u0159izp\u016fsoben\u00ed t\u011bchto hledisek t\u011blesn\u00e9 hmotnosti a slo\u017een\u00ed t\u011bla sportovce, mno\u017estv\u00ed \u010dasu str\u00e1ven\u00e9ho tr\u00e9ninkem a druhu sportu, kter\u00fd provozuje, m\u016f\u017ee zlep\u0161it jeho v\u00fdkonnost.&#8220;<\/p>\n<p>Na z\u00e1klad\u011b p\u0159ehled\u016f Mezin\u00e1rodn\u00ed spole\u010dnosti pro sportovn\u00ed v\u00fd\u017eivu (ISSN) je t\u0159eba, aby sportovci p\u0159izp\u016fsobili to, co a kolik jed\u00ed, sv\u00e9 fyzick\u00e9 aktivit\u011b.<\/p>\n<p><strong>Nap\u0159\u00edklad vytrvalostn\u00ed sportovci pot\u0159ebuj\u00ed v\u00edce sacharid\u016f, zat\u00edmco silov\u00ed sportovci mus\u00ed konzumovat v\u00edce b\u00edlkovin.\u00a0<\/strong><\/p>\n<p>Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f sportovci nepot\u0159ebuj\u00ed u\u017e\u00edvat <strong>mikro\u017eiviny, vitaminy<\/strong> nebo miner\u00e1ln\u00ed dopl\u0148ky, zejm\u00e9na proto, \u017ee v mnoha p\u0159\u00edpadech &#8222;existuje jen m\u00e1lo d\u016fkaz\u016f, kter\u00e9 by potvrzovaly \u00fa\u010dinnost nebo bezpe\u010dnost mnoha dopl\u0148k\u016f stravy&#8220;.<\/p>\n<p>V\u00edme v\u0161ak, \u017ee mnoho sportovc\u016f je ochotno vyzkou\u0161et r\u016fzn\u00e9 dopl\u0148ky stravy, aby zjistili, zda zlep\u0161uj\u00ed v\u00fdkonnost, za p\u0159edpokladu, \u017ee je organizace sportovn\u00edho dohledu nezak\u00e1\u017eou.<\/p>\n<p><strong>Hydratace<\/strong> je pro sportovce kl\u00ed\u010dov\u00e1, zvl\u00e1\u0161t\u011b kdy\u017e ISSN a nespo\u010det odborn\u00edk\u016f na sportovn\u00ed v\u00fd\u017eivu tvrd\u00ed, \u017ee &#8222;kdy\u017e \u010dlov\u011bk ztrat\u00ed 2 % nebo v\u00edce sv\u00e9 t\u011blesn\u00e9 hmotnosti potem, m\u016f\u017ee to v\u00fdrazn\u011b zhor\u0161it jeho v\u00fdkon&#8220;.<\/p>\n<p>Kdy\u017e se sportovci p\u0159i cvi\u010den\u00ed pot\u00ed, ztr\u00e1cej\u00ed mnoho tekutin a elektrolyt\u016f. Jedn\u00edm z nejlep\u0161\u00edch zp\u016fsob\u016f, jak je v t\u011ble doplnit, jsou sportovn\u00ed n\u00e1poje, voda a ml\u00e9ko. Jejich kombinace p\u0159edstavuje \u00fa\u010dinn\u00fd zp\u016fsob rehydratace organismu.<\/p>\n<p><a href=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/03\/Eat-like-an-athlete.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-19022\" src=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/03\/Eat-like-an-athlete.jpg\" alt=\"\" width=\"1024\" height=\"548\" srcset=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/03\/Eat-like-an-athlete.jpg 1024w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/03\/Eat-like-an-athlete-300x161.jpg 300w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/03\/Eat-like-an-athlete-768x411.jpg 768w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/03\/Eat-like-an-athlete-700x375.jpg 700w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h3>Jak mohou tren\u00e9\u0159i podpo\u0159it lep\u0161\u00ed stravov\u00e1n\u00ed sportovc\u016f?<\/h3>\n<p>Jako tren\u00e9\u0159i mus\u00edme zajistit, aby na\u0161i sportovci jedli spr\u00e1vn\u00e9 potraviny ve spr\u00e1vnou dobu a byli hydratovan\u00ed.<\/p>\n<p>Zdrav\u00e1 vyv\u00e1\u017een\u00e1 strava je pro \u00fasp\u011bch ka\u017ed\u00e9ho sportovce z\u00e1sadn\u00ed. Pom\u016f\u017ee jim dos\u00e1hnout \u0161pi\u010dkov\u00e9ho v\u00fdkonu a z\u00e1rove\u0148 je podpo\u0159\u00ed p\u0159i p\u0159\u00edpadn\u00fdch zran\u011bn\u00edch.<\/p>\n<p>V\u00e1\u0161 t\u00fdm ji\u017e mo\u017en\u00e1 zam\u011bstn\u00e1v\u00e1 odborn\u00edky na sportovn\u00ed v\u00fd\u017eivu, tren\u00e9ry nebo konzultanty, kte\u0159\u00ed sportovc\u016fm porad\u00ed, co maj\u00ed j\u00edst. Sportovc\u016fm se n\u011bkdy p\u0159ipravuje j\u00eddlo a jejich kalorick\u00fd p\u0159\u00edjem se sleduje spolu s dal\u0161\u00edmi v\u00fdkonnostn\u00edmi ukazateli.<\/p>\n<p>V takov\u00e9m p\u0159\u00edpad\u011b je va\u0161e tren\u00e9rsk\u00e1 pr\u00e1ce o n\u011bco snaz\u0161\u00ed. Samoz\u0159ejm\u011b za p\u0159edpokladu, \u017ee sportovci dodr\u017euj\u00ed p\u0159edepsan\u00fd j\u00eddeln\u00ed\u010dek. Mus\u00edte se jich pt\u00e1t na to, co jed\u00ed a kolik toho vypij\u00ed, zejm\u00e9na pokud si v posledn\u00ed dob\u011b v\u0161imnete n\u011bjak\u00fdch zm\u011bn v jejich v\u00fdkonnosti nebo energii.<\/p>\n<p>Abyste v\u0161ak m\u011bli jasno v tom, co by sportovci m\u011bli j\u00edst, uv\u00e1d\u00edme n\u011bkolik nejlep\u0161\u00edch zdroj\u016f zdrav\u00fdch sacharid\u016f, tuk\u016f a b\u00edlkovin:<\/p>\n<ul>\n<li>Mezi zdrav\u00e9 sacharidy pat\u0159\u00ed: hn\u011bd\u00e1 r\u00fd\u017ee, quinoa, oves, t\u011bstoviny a \u0161krobnat\u00e1 zelenina, nap\u0159\u00edklad brambory.<\/li>\n<li>Mezi zdrav\u00e9 tuky pat\u0159\u00ed: tu\u010dn\u00e9 ryby, olivov\u00fd olej, avok\u00e1do, o\u0159echy a sem\u00ednka.<\/li>\n<li>Mezi zdrav\u00e9 b\u00edlkoviny pat\u0159\u00ed: libov\u00e9 maso a dr\u016fbe\u017e, ryby a mo\u0159sk\u00e9 plody, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky, fazole a \u010do\u010dka, o\u0159echy a semena a s\u00f3ja v\u010detn\u011b tofu a tempehu.<\/li>\n<\/ul>\n<p>To, jak sportovec vyva\u017euje tyto r\u016fzn\u00e9 zdroje potravy, z\u00e1vis\u00ed na typu fyzick\u00e9 aktivity, kterou od n\u011bj jeho sport vy\u017eaduje. Nebo zda se sna\u017e\u00ed sn\u00ed\u017eit \u010di zv\u00fd\u0161it mno\u017estv\u00ed t\u011blesn\u00e9ho tuku nebo svalov\u00e9 hmoty nebo prov\u00e9st jin\u00e9 zm\u011bny na sv\u00e9m t\u011ble. Vliv na jejich stravov\u00e1n\u00ed m\u016f\u017ee m\u00edt i to, zda sportovci v ned\u00e1vn\u00e9 dob\u011b prod\u011blali zran\u011bn\u00ed.<\/p>\n<p>Jako tren\u00e9\u0159i m\u016f\u017eeme pro podporu sv\u00fdch sportovc\u016f ud\u011blat mnoho. Abychom zajistili, \u017ee sportovci pod\u00e1vaj\u00ed v\u00fdkony na pot\u0159ebn\u00e9 \u00farovni, m\u011bli by tren\u00e9\u0159i sledovat kalorick\u00fd p\u0159\u00edjem sv\u00fdch sportovc\u016f, co jed\u00ed a kolik tekutin p\u0159ij\u00edmaj\u00ed, a kdykoli je to mo\u017en\u00e9, poskytovat jim rady a pokyny spolu s p\u0159\u00edpadn\u00fdmi podn\u011bty od profesion\u00e1ln\u00edch odborn\u00edk\u016f na v\u00fd\u017eivu.<\/p>\n<p><em><strong>Mohl by v\u00e1\u0161 t\u00fdm, klub, ml\u00e1de\u017enick\u00fd svaz nebo sportovn\u00ed sdru\u017een\u00ed vyu\u017e\u00edvat syst\u00e9m XPS a jeho \u0161irokou \u0161k\u00e1lu funkc\u00ed? Pokud se chcete dozv\u011bd\u011bt v\u00edce, kontaktujte spole\u010dnost <a href=\"https:\/\/www.sidelinesports.com\/\"><b><i>XPS Network<\/i><\/b><\/a> nebo se je\u0161t\u011b dnes p\u0159ihlaste k bezplatn\u00e9 zku\u0161ebn\u00ed verzi.\u00a0 Translated with www.DeepL.com\/Translator (free version)<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jak moc ovliv\u0148uje strava sportovn\u00ed v\u00fdkon: Jak mohou tren\u00e9\u0159i podpo\u0159it lep\u0161\u00ed stravov\u00e1n\u00ed sportovc\u016f?\u00a0 V jednom z na\u0161ich p\u0159edchoz\u00edch \u010dl\u00e1nk\u016f jsme se zab\u00fdvali d\u016fle\u017eitost\u00ed sp\u00e1nku a t\u00edm, pro\u010d t\u00fdmy vyhr\u00e1vaj\u00ed nebo prohr\u00e1vaj\u00ed v z\u00e1vislosti na mno\u017estv\u00ed a kvalit\u011b sp\u00e1nku sportovc\u016f.\u00a0 V tomto \u010dl\u00e1nku se zam\u00fd\u0161l\u00edme nad dal\u0161\u00ed z\u00e1va\u017enou z\u00e1le\u017eitost\u00ed, kter\u00e1 se neodehr\u00e1v\u00e1 na tr\u00e9ninkov\u00fdch h\u0159i\u0161t\u00edch nebo [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":19033,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[4],"tags":[],"class_list":["post-19043","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":[],"_links":{"self":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/19043","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/comments?post=19043"}],"version-history":[{"count":0,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/19043\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media\/19033"}],"wp:attachment":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media?parent=19043"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/categories?post=19043"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/tags?post=19043"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}