{"id":19827,"date":"2023-09-11T09:56:17","date_gmt":"2023-09-11T09:56:17","guid":{"rendered":"https:\/\/sidelinesports.com\/?p=19827"},"modified":"2023-09-30T16:50:07","modified_gmt":"2023-09-30T16:50:07","slug":"jak-se-stat-vyzivovym-koucem-pro-svuj-tym-zvysovani-vykonnosti-prostrednictvim-vyzivy","status":"publish","type":"post","link":"https:\/\/sidelinesports.com\/cs\/blog\/jak-se-stat-vyzivovym-koucem-pro-svuj-tym-zvysovani-vykonnosti-prostrednictvim-vyzivy","title":{"rendered":"Jak se st\u00e1t v\u00fd\u017eivov\u00fdm kou\u010dem pro sv\u016fj t\u00fdm: Zvy\u0161ov\u00e1n\u00ed v\u00fdkonnosti prost\u0159ednictv\u00edm v\u00fd\u017eivy"},"content":{"rendered":"<p><strong>V\u00fd\u017eiva m\u00e1 z\u00e1sadn\u00ed v\u00fdznam pro v\u00fdkonnost sportovce, jeho regeneraci a celkov\u00e9 zdrav\u00ed. Jsme to, co j\u00edme. To, co d\u00e1v\u00e1me do sv\u00e9ho t\u011bla, ovliv\u0148uje v\u0161e od sportovn\u00edho v\u00fdkonu p\u0159es sp\u00e1nek, v\u00e1hu, kondici a\u017e po to, jak dob\u0159e (nebo \u0161patn\u011b) se sportovci zotavuj\u00ed ze zran\u011bn\u00ed.<\/strong><\/p>\n<p>V z\u00e1vislosti na velikosti va\u0161eho klubu\/t\u00fdmu m\u016f\u017eete m\u00edt v t\u00fdmu odborn\u00edka na v\u00fd\u017eivu nebo registrovan\u00e9ho dietologa, nebo jej podporovat jako konzultanty. Nicm\u00e9n\u011b tren\u00e9\u0159i, zejm\u00e9na ti, kte\u0159\u00ed zast\u00e1vaj\u00ed pozice v silov\u00e9m a kondi\u010dn\u00edm tr\u00e9ninku (S&amp;C), pot\u0159ebuj\u00ed slu\u0161nou a hlubokou pracovn\u00ed znalost v\u00fd\u017eivy a toho, jak m\u016f\u017eete hr\u00e1\u010d\u016fm pomoci zlep\u0161it jejich stravov\u00e1n\u00ed a udr\u017eet se v kondici.<\/p>\n<p>V tomto \u010dl\u00e1nku uv\u00e1d\u00edme p\u011bt krok\u016f, kter\u00e9 mohou tren\u00e9\u0159i podniknout, aby zlep\u0161ili sv\u00e9 znalosti o v\u00fd\u017eiv\u011b a zp\u016fsobech, jak mohou l\u00e9pe podporovat sportovce v jejich v\u00fd\u017eivov\u00fdch rozhodnut\u00edch.<\/p>\n\n<h3>D\u016fle\u017eitost znalost\u00ed o v\u00fd\u017eiv\u011b pro tren\u00e9ry<\/h3>\n<p>Sportovci se zdravou stravou pod\u00e1vaj\u00ed lep\u0161\u00ed v\u00fdkony. Dokl\u00e1daj\u00ed to stovky v\u011bdeck\u00fdch studi\u00ed, stejn\u011b jako je tomu v p\u0159\u00edpad\u011b lep\u0161\u00edho stravov\u00e1n\u00ed i u \u0161irok\u00e9 ve\u0159ejnosti. Zdrav\u00ed a strava spolu v\u017edy \u00fazce souvisely a v dne\u0161n\u00ed dob\u011b polotovar\u016f, &#8222;nezdrav\u00fdch&#8220; potravin a vysoce zpracovan\u00fdch j\u00eddel je to je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed.<\/p>\n<p>Lep\u0161\u00ed v\u00fd\u017eiva zlep\u0161uje prevenci zran\u011bn\u00ed, zvy\u0161uje vytrvalost a pom\u00e1h\u00e1 sportovc\u016fm p\u0159i r\u016fstu a udr\u017eov\u00e1n\u00ed svalov\u00e9 hmoty, hladiny energie a du\u0161evn\u00ed \u010distoty. Tren\u00e9\u0159i se znalostmi z oblasti v\u00fd\u017eivy mohou sv\u00fdm sportovc\u016fm poskytnout konkuren\u010dn\u00ed v\u00fdhodu.<\/p>\n\n<h2>5 zp\u016fsob\u016f, jak splnit roli nutri\u010dn\u00edho specialisty pro v\u00e1\u0161 t\u00fdm<\/h2>\n<p>Proto\u017ee sportovci d\u011blaj\u00ed v\u00edce a vy\u017eaduj\u00ed od sv\u00e9ho t\u011bla v\u00edce ne\u017e v\u011bt\u0161ina lid\u00ed, maj\u00ed zv\u00fd\u0161en\u00e9 stravovac\u00ed pot\u0159eby. Jak upozor\u0148uj\u00ed l\u00e9ka\u0159i a odborn\u00edci na v\u00fd\u017eivu: &#8222;Krom\u011b konzumace dostate\u010dn\u00e9ho mno\u017estv\u00ed kalori\u00ed a makronutrient\u016f mohou sportovci vy\u017eadovat tak\u00e9 v\u00edce vitamin\u016f, miner\u00e1l\u016f a dal\u0161\u00edch \u017eivin pro maxim\u00e1ln\u00ed regeneraci a v\u00fdkonnost.&#8220;<\/p>\n<p>Zde je p\u011bt zp\u016fsob\u016f, jak se mohou tren\u00e9\u0159i aktivn\u011bji pod\u00edlet na v\u00fd\u017eiv\u011b a stravov\u00e1n\u00ed cel\u00e9ho t\u00fdmu a p\u0159isp\u011bt tak ke zlep\u0161en\u00ed jeho v\u00fdkonnosti a celkov\u00e9ho zdrav\u00ed.<\/p>\n\n<h3>1. Z\u00edskejte certifik\u00e1t nutri\u010dn\u00edho specialisty<\/h3>\n<p>Existuje \u0159ada certifika\u010dn\u00edch syst\u00e9m\u016f pro tren\u00e9ry a doporu\u010dujeme v\u00e1m, abyste z\u00edskali certifik\u00e1t, pokud chcete spr\u00e1vn\u011b porozum\u011bt \u00faloze stravy a v\u00fd\u017eivy sportovc\u016f. Je to je\u0161t\u011b u\u017eite\u010dn\u011bj\u0161\u00ed, pokud nem\u00e1te ve sv\u00e9m t\u00fdmu odborn\u00edka na v\u00fd\u017eivu.<\/p>\n<p>Mezi mo\u017enosti certifikace v\u00fd\u017eivov\u00fdch specialist\u016f pat\u0159\u00ed syst\u00e9m p\u0159esn\u00e9 v\u00fd\u017eivy (PN) a organizace ISSN a ISSA tak\u00e9 nab\u00edzej\u00ed kurzy, kter\u00e9 kombinuj\u00ed v\u011bdeck\u00e9, psychologick\u00e9 a tren\u00e9rsk\u00e9 prvky, abyste mohli p\u016fsobit jako v\u00fd\u017eivov\u00fd specialista pro sv\u016fj t\u00fdm. Do kter\u00e9hokoli z nich se vyplat\u00ed investovat, abyste mohli efektivn\u011bji podporovat sv\u016fj t\u00fdm.<\/p>\n\n<h3>2. Pochopte stravovac\u00ed n\u00e1vyky sportovc\u016f: Ptejte se<\/h3>\n<p>Ka\u017ed\u00fd sportovec pot\u0159ebuje individu\u00e1ln\u00ed v\u00fd\u017eivov\u00fd pl\u00e1n. To, co j\u00ed a kdy j\u00ed, je ovlivn\u011bno tr\u00e9ninkov\u00fdmi a kondi\u010dn\u00edmi c\u00edli a mnoha dal\u0161\u00edmi faktory. Abyste mohli vytvo\u0159it individu\u00e1ln\u00ed v\u00fd\u017eivov\u00fd pl\u00e1n, mus\u00edte m\u00edt jasno o sou\u010dasn\u00fdch stravovac\u00edch zvyklostech ka\u017ed\u00e9ho hr\u00e1\u010de.<\/p>\n<p>K tomu v\u00e1m pomohou z\u00e1znamy o j\u00eddle, kter\u00e9 si m\u016f\u017eete v\u00e9st pomoc\u00ed aplikac\u00ed, nebo m\u016f\u017eete za\u010d\u00edt jednoduch\u00fdm dotazn\u00edkem, kter\u00fd zhodnot\u00ed, co, kolik a kdy va\u0161i hr\u00e1\u010di jed\u00ed a pij\u00ed. Na z\u00e1klad\u011b toho m\u016f\u017eete sestavit podrobn\u011bj\u0161\u00ed v\u00fd\u017eivov\u00fd pl\u00e1n \u0161it\u00fd na m\u00edru ka\u017ed\u00e9mu sportovci.<\/p>\n<p><a href=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-19694\" src=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-1021x1024.png\" alt=\"\" width=\"1021\" height=\"1024\" srcset=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-1021x1024.png 1021w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-300x300.png 300w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-150x150.png 150w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-768x770.png 768w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-1532x1536.png 1532w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-500x500.png 500w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-700x702.png 700w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24-1100x1103.png 1100w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2023\/09\/Screenshot-2023-09-11-at-11.52.24.png 1600w\" sizes=\"auto, (max-width: 1021px) 100vw, 1021px\" \/><\/a><\/p>\n\n<h3>3. Po\u017e\u00e1dejte sportovce, aby si vedli potravinov\u00e9 den\u00edky<\/h3>\n<p>Veden\u00ed potravinov\u00fdch den\u00edk\u016f sportovci za \u00fa\u010delem sledov\u00e1n\u00ed stravovac\u00edch n\u00e1vyk\u016f a identifikace oblast\u00ed, kter\u00e9 je t\u0159eba zlep\u0161it, je nezbytnou sou\u010d\u00e1st\u00ed zaji\u0161t\u011bn\u00ed kvalitn\u00ed, kalorick\u00e9 a v\u00fd\u017eivov\u011b vhodn\u00e9 stravy. K tomu jsou u\u017eite\u010dn\u00e9 aplikace jako MyFitnessPal.<\/p>\n<p>Podle Mezin\u00e1rodn\u00ed asociace sportovn\u00edch v\u011bd (ISSA) a Mezin\u00e1rodn\u00ed spole\u010dnosti pro sportovn\u00ed v\u00fd\u017eivu (ISSN) pot\u0159ebuj\u00ed sportovci pom\u011br:<\/p>\n<ul>\n<li><strong>Sacharidy<\/strong>: 45-65 % kalori\u00ed<\/li>\n<li><strong>B\u00edlkoviny<\/strong>: 10-35 % kalori\u00ed<\/li>\n<li><strong>Tuky<\/strong>: 20-35 % kalori\u00ed<\/li>\n<\/ul>\n<p>V\u017edy je nezbytn\u00e1 dostate\u010dn\u00e1 hydratace a u\u017eite\u010dn\u00e9 jsou tak\u00e9 n\u011bkter\u00e9 dopl\u0148ky stravy, i kdy\u017e ne v\u017edy l\u00e9ka\u0159sky ov\u011b\u0159en\u00e9 nad r\u00e1mec hodnoty pos\u00edlen\u00ed kvalitn\u00ed stravy a sp\u00e1nkov\u00e9ho re\u017eimu.<\/p>\n<p>Hmotnost a t\u011blesn\u00e1 hmotnost sportovce, jeho cvi\u010debn\u00ed c\u00edle a \u00farove\u0148 aktivity (nap\u0159. tr\u00e9nink) ovliv\u0148uj\u00ed mno\u017estv\u00ed kalori\u00ed, kter\u00e9 pot\u0159ebuje p\u0159ijmout, a dobu, kdy by m\u011bl b\u011bhem dne j\u00edst. Proto je d\u016fle\u017eit\u00e9 v\u00e9st si z\u00e1znamy o j\u00eddle, aby tren\u00e9\u0159i vid\u011bli, zda jsou na spr\u00e1vn\u00e9 cest\u011b, nebo zda je t\u0159eba prov\u00e9st zm\u011bny.<\/p>\n<p>Podle sm\u011brnic ISSN: &#8222;Sportovci v\u00e1\u017e\u00edc\u00ed 50-100 kg mohou pot\u0159ebovat 2 000-7 000 kalori\u00ed denn\u011b. D\u00e1le uv\u00e1d\u00ed, \u017ee sportovci v\u00e1\u017e\u00edc\u00ed 100-150 kg mohou pot\u0159ebovat ke spln\u011bn\u00ed tr\u00e9ninkov\u00fdch n\u00e1rok\u016f denn\u011b p\u0159ijmout 6 000-12 000 kalori\u00ed.&#8220;<\/p>\n\n<h3>4. Zaveden\u00ed \u00fa\u0159edn\u00edch hodin pro v\u00fd\u017eivu<\/h3>\n<p>Zaveden\u00ed &#8222;Nutrition Office Hours&#8220; v roli tren\u00e9ra podpo\u0159\u00ed otev\u0159enou komunikaci a m\u016f\u017ee podpo\u0159it d\u016fv\u011bru a dodr\u017eov\u00e1n\u00ed lep\u0161\u00edch stravovac\u00edch n\u00e1vyk\u016f a zdrav\u011bj\u0161\u00ed v\u00fd\u017eivy. Ujist\u011bte se, \u017ee jste pro tuto oblast a pro cokoli dal\u0161\u00edho, co s n\u00ed souvis\u00ed a co s v\u00e1mi jako s tren\u00e9rem pot\u0159ebuj\u00ed sportovci probrat, zavedli otev\u0159en\u00e9 hodiny. Sou\u010dasn\u011b nad\u00e1le vy\u017eadujte a sledujte z\u00e1znamy o stravov\u00e1n\u00ed.<\/p>\n\n<h3>5. Sledov\u00e1n\u00ed pokroku, pr\u016fb\u011b\u017en\u00e9 monitorov\u00e1n\u00ed a n\u00e1vrhy<\/h3>\n<p>Je d\u016fle\u017eit\u00e9, aby tren\u00e9\u0159i pr\u016fb\u011b\u017en\u011b hodnotili a upravovali v\u00fd\u017eivov\u00e9 pl\u00e1ny. To m\u016f\u017ee zahrnovat t\u00fddenn\u00ed kontrolu potravinov\u00fdch z\u00e1znam\u016f nebo dotazov\u00e1n\u00ed hr\u00e1\u010d\u016f: &#8222;Jak se v\u00e1m da\u0159\u00ed dodr\u017eovat dietu?&#8220;.<\/p>\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/nutrition-for-athletes#example-meals\" target=\"_blank\" rel=\"noopener\">Zde je n\u011bkolik n\u00e1pad\u016f na zdrav\u00e1 j\u00eddla<\/a> \u23e4 a ta se samoz\u0159ejm\u011b budou li\u0161it podle v\u011bku, kondi\u010dn\u00edch c\u00edl\u016f, tr\u00e9ninkov\u00fdch pl\u00e1n\u016f, pohlav\u00ed, hmotnosti a aktivity:<\/p>\n\n<p>&#8222;<strong>Sn\u00eddan\u011b<\/strong>: vejce &#8211; va\u0159en\u00e1, m\u00edchan\u00e1 nebo po\u0161\u00edrovan\u00e1 &#8211; s lososem, \u010derstv\u00fdm \u0161pen\u00e1tem a celozrnn\u00fdm toastem nebo bagelou.<\/p>\n<p><strong>Ob\u011bd<\/strong>: sma\u017een\u00fd pokrm s ku\u0159ec\u00edm masem nebo tofu, hn\u011bdou r\u00fd\u017e\u00ed, brokolic\u00ed, zelen\u00fdmi fazolkami a cherry raj\u010d\u00e1tky va\u0159en\u00fdmi na oleji.<\/p>\n<p><strong>Ve\u010de\u0159e<\/strong>: pe\u010den\u00e9 sladk\u00e9 brambory s kr\u016ft\u00edm masem, fazolov\u00fdm chilli nebo oboj\u00edm, pod\u00e1van\u00e9 se sal\u00e1tem z \u0159e\u0159ichy, paprik a avok\u00e1da pokapan\u00fdm olivov\u00fdm olejem a posypan\u00fdm konopn\u00fdmi sem\u00ednky.<\/p>\n<p>Sva\u010diny jsou pro sportovce d\u016fle\u017eit\u00fdm zp\u016fsobem, jak uspokojit sv\u00e9 kalorick\u00e9 a v\u00fd\u017eivov\u00e9 pot\u0159eby a z\u016fstat dob\u0159e zasycen\u00fd po cel\u00fd den, nap\u0159\u00edklad smoothies, mrkvov\u00e9 ty\u010dinky, humus, tu\u0148\u00e1k, \u0159eck\u00fd jogurt, ovoce a ara\u0161\u00eddov\u00e9 m\u00e1slo.&#8220;<\/p>\n\n<h3>Shrnut\u00ed a kl\u00ed\u010dov\u00e9 poznatky<\/h3>\n<p>Jako tren\u00e9r m\u016f\u017eete p\u016fsobit jako holistick\u00fd mentor prost\u0159ednictv\u00edm integrace v\u00fd\u017eivy a povzbuzovat tren\u00e9ry, aby p\u0159ijali neust\u00e1l\u00e9 vzd\u011bl\u00e1v\u00e1n\u00ed, pokud jde o sportovn\u00ed v\u00fd\u017eivu. Kdy\u017e se ujmete v\u00fd\u017eivy, m\u016f\u017eete zlep\u0161it v\u00fdkonnost sv\u00fdch t\u00fdm\u016f prost\u0159ednictv\u00edm lep\u0161\u00edho stravov\u00e1n\u00ed.<\/p>\n<p>Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f zjist\u00edte, \u017ee kdy\u017e jsou hr\u00e1\u010di zdrav\u011bj\u0161\u00ed, zlep\u0161\u00ed se jejich tr\u00e9ninkov\u00e9 a sout\u011b\u017en\u00ed v\u00fdkony, stejn\u011b jako du\u0161evn\u00ed zdrav\u00ed, jasnost mysli, sp\u00e1nek, soudr\u017enost t\u00fdmu a jejich schopnost vyhr\u00e1vat z\u00e1pasy a sout\u011b\u017ee.<\/p>\n\n<p><em><strong>Mohl by v\u00e1\u0161 t\u00fdm, klub, ml\u00e1de\u017enick\u00fd nebo sportovn\u00ed svaz vyu\u017e\u00edt 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.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fd\u017eiva m\u00e1 z\u00e1sadn\u00ed v\u00fdznam pro v\u00fdkonnost sportovce, jeho regeneraci a celkov\u00e9 zdrav\u00ed. Jsme to, co j\u00edme. To, co d\u00e1v\u00e1me do sv\u00e9ho t\u011bla, ovliv\u0148uje v\u0161e od sportovn\u00edho v\u00fdkonu p\u0159es sp\u00e1nek, v\u00e1hu, kondici a\u017e po to, jak dob\u0159e (nebo \u0161patn\u011b) se sportovci zotavuj\u00ed ze zran\u011bn\u00ed. V z\u00e1vislosti na velikosti va\u0161eho klubu\/t\u00fdmu m\u016f\u017eete m\u00edt v t\u00fdmu odborn\u00edka na [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":19704,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[179],"tags":[],"class_list":["post-19827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novinky"],"acf":[],"_links":{"self":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/19827","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=19827"}],"version-history":[{"count":0,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/19827\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media\/19704"}],"wp:attachment":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media?parent=19827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/categories?post=19827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/tags?post=19827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}