{"id":579,"date":"2016-03-11T15:42:45","date_gmt":"2016-03-11T14:42:45","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2016\/03\/11\/vyziva-deti-a-dospivajicich-s-intenzivni-pohybovou-aktivitou\/"},"modified":"2025-03-14T14:21:09","modified_gmt":"2025-03-14T13:21:09","slug":"vyziva-deti-a-dospivajicich-s-intenzivni-pohybovou-aktivitou","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/vyziva-deti-a-dospivajicich-s-intenzivni-pohybovou-aktivitou\/","title":{"rendered":"V\u00fd\u017eiva d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch s intenzivn\u00ed pohybovou aktivitou"},"content":{"rendered":"<p style=\"margin-bottom: 3pt\"><span style=\"color: #1b57b1\">V&nbsp;tomto \u010dl\u00e1nku se dozv\u00edte, jak se li\u0161\u00ed pot\u0159eba \u017eivin u jednotliv\u00fdch sport\u016f, jak\u00e1 je vhodn\u00e1 skladba j\u00eddeln\u00ed\u010dku mlad\u00e9ho sportovce a jak by se m\u011bl li\u0161it j\u00eddeln\u00ed\u010dek b\u011bhem tr\u00e9ninku, p\u0159ed z\u00e1vodem a b\u011bhem samotn\u00e9ho sportovn\u00edho v\u00fdkonu.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/viscojis.cz\/teens-files\/obrazky\/17_holka_basketbalistka_2.jpg\" alt=\"17 holka basketbalistka 2\" width=\"45\" height=\"85\" style=\"float: left\" \/><br \/><span style=\"color: #333333\">A\u010dkoli v\u011bt\u0161ina d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch m\u00e1 podle pr\u016fzkum\u016f pohybovou aktivitu p\u0159\u00edli\u0161 n\u00edzkou, roste i po\u010det d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch, kte\u0159\u00ed se naopak v\u011bnuj\u00ed n\u011bkter\u00e9mu ze sport\u016f velmi intenzivn\u011b \u010di dokonce na vrcholov\u00e9 \u00farovni. <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #333333\">Podle pr\u016fzkumu z roku 2010 se alespo\u0148 hodinu denn\u011b intenzivn\u011b pohybuje 23 % 11let\u00fdch d\u011bv\u010dat a 28 % 11let\u00fdch chlapc\u016f, v 15 letech pak 14 % d\u00edvek a 25 % chlapc\u016f. \u010cast\u00e1 intenzivn\u00ed pohybov\u00e1 aktivita znamen\u00e1 pro t\u011blo zv\u00fd\u0161en\u00ed n\u00e1rok\u016f na energii, jednotliv\u00e9 \u017eiviny, ale tak\u00e9 tekutiny. Nav\u00edc je pot\u0159eba si uv\u011bdomit, \u017ee i d\u011bti a teenage\u0159i s&nbsp;m\u00e9n\u011b intenzivn\u00ed aktivitou maj\u00ed zv\u00fd\u0161en\u00e9 n\u00e1roky na p\u0159\u00edsun \u017eivin kv\u016fli r\u016fstu a v\u00fdvoji.<\/span><\/p>\n<p><span style=\"color: #333333\">Spr\u00e1vn\u00e9 slo\u017een\u00ed a mno\u017estv\u00ed stravy a tekutin pom\u00e1h\u00e1 mlad\u00fdm sportovc\u016fm nejen uchovat a&nbsp;zlep\u0161it zdrav\u00ed, ale tak\u00e9 pom\u00e1h\u00e1 k dosa\u017een\u00ed dobr\u00fdch sportovn\u00edch v\u00fdkon\u016f. Naopak nevhodn\u00e1 strava a pitn\u00fd re\u017eim mohou v\u00e9st ke zhor\u0161en\u00ed sportovn\u00edch v\u00fdkon\u016f, k&nbsp;po\u0161kozen\u00ed zdrav\u00ed, odchylk\u00e1m ve v\u00fdvoji a ve v\u00e1\u017en\u00fdch p\u0159\u00edpadech i k&nbsp;trval\u00fdm zdravotn\u00edm n\u00e1sledk\u016fm. Spr\u00e1vn\u00e1 v\u00fd\u017eiva mlad\u00e9ho sportovce mus\u00ed b\u00fdt proto nezbytnou sou\u010d\u00e1st\u00ed re\u017eimu.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong><br \/>Pot\u0159eba energie <\/strong><\/span><\/p>\n<p><span style=\"color: #333333\">Pot\u0159eba energie stoup\u00e1 podle d\u00e9lky a intenzity v\u00fdkonu, li\u0161\u00ed se i podle druhu sportu. Mno\u017estv\u00ed energie (v kilojoulech), kter\u00e9 p\u0159i r\u016fzn\u00fdch sportovn\u00edch aktivit\u00e1ch vyd\u00e1me za 1 hodinu, n\u00e1m ukazuje tabulka:<\/span><\/p>\n<table border=\"1\" style=\"border-collapse: collapse;width: 712px;height: 251px\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td style=\"padding: 0cm 5.4pt;border: 1pt solid windowtext;width: 17%\">\n<p style=\"text-align: center\" align=\"center\"><span><strong><span style=\"color: black\">Energetick\u00e1 n\u00e1ro\u010dnost <\/span><\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #fde9d9 none repeat scroll 0% 0%;border-width: 1pt 1pt 1pt medium;border-style: solid solid solid none;border-color: windowtext windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 19%\">\n<p style=\"text-align: center\" align=\"center\"><span><strong><span style=\"color: black\">1000 \u2013 1500 kJ\/hod.<\/span><\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #fbd4b4 none repeat scroll 0% 0%;border-width: 1pt 1pt 1pt medium;border-style: solid solid solid none;border-color: windowtext windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 21%\">\n<p style=\"text-align: center\" align=\"center\"><span><strong><span style=\"color: black\">1500 \u2013 1900 kJ\/hod.<\/span><\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #fabf8f none repeat scroll 0% 0%;border-width: 1pt 1pt 1pt medium;border-style: solid solid solid none;border-color: windowtext windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 21%\">\n<p style=\"text-align: center\" align=\"center\"><span><strong><span style=\"color: black\">1900 \u2013 2100 kJ\/hod.<\/span><\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #e36c0a none repeat scroll 0% 0%;border-width: 1pt 1pt 1pt medium;border-style: solid solid solid none;border-color: windowtext windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 21%\">\n<p style=\"text-align: center\" align=\"center\"><span><strong><span style=\"color: black\">2100 \u2013 2500 kJ\/hod.<\/span><\/strong><\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: medium 1pt 1pt;border-style: none solid solid;border-color: currentcolor windowtext windowtext;padding: 0cm 5.4pt;width: 17%\">\n<p style=\"text-align: center\" align=\"center\"><span><strong><span style=\"color: black\">Druh sportu<\/span><\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #fde9d9 none repeat scroll 0% 0%;border-width: medium 1pt 1pt medium;border-style: none solid solid none;border-color: currentcolor windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 19%\">\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">stoln\u00ed tenis<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">volejbal<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">pomal\u00fd tanec<\/span><\/p>\n<\/td>\n<td style=\"background: #fbd4b4 none repeat scroll 0% 0%;border-width: medium 1pt 1pt medium;border-style: none solid solid none;border-color: currentcolor windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 21%\">\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">b\u011bh 8 km\/hod<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">bruslen\u00ed<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">intenzivn\u00ed aerobic<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">fotbal<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">plav\u00e1n\u00ed &#8211; prsa<\/span><\/p>\n<\/td>\n<td style=\"background: #fabf8f none repeat scroll 0% 0%;border-width: medium 1pt 1pt medium;border-style: none solid solid none;border-color: currentcolor windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 21%\">\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">cyklistika 20 &nbsp; km\/hod<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">sjezdov\u00e9 &nbsp; ly\u017eov\u00e1n\u00ed<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">tenis<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">basketbal<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">kanoistika<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">z\u00e1vodn\u00ed tanec<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">plav\u00e1n\u00ed &#8211; &nbsp; kraul<\/span><\/p>\n<\/td>\n<td style=\"background: #e36c0a none repeat scroll 0% 0%;border-width: medium 1pt 1pt medium;border-style: none solid solid none;border-color: currentcolor windowtext windowtext currentcolor;padding: 0cm 5.4pt;width: 21%\">\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">b\u011bh nad 8 &nbsp; km\/hod<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">b\u011bh na ly\u017e\u00edch<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">z\u00e1vodn\u00ed &nbsp; plav\u00e1n\u00ed<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">florbal<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">squash<\/span><\/p>\n<p style=\"text-align: center\" align=\"center\"><span style=\"color: black\">badminton<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span><i><span style=\"color: black\">Zdroj: Bernacikov\u00e1, M. 2012<\/span><\/i><\/span><\/p>\n<p><span style=\"color: #ffffff\">.<\/span><\/p>\n<p><span style=\"color: #333333\">Jednotliv\u00e9 sporty se neli\u0161\u00ed pouze svou energetickou n\u00e1ro\u010dnost\u00ed (kter\u00e1 je hodn\u011b z\u00e1visl\u00e1 na intenzit\u011b, se kterou sport prov\u00e1d\u00edme), ale tak\u00e9 t\u00edm, kter\u00e9 \u017eiviny je v&nbsp;j\u00eddeln\u00ed\u010dku t\u0159eba nav\u00fd\u0161it, aby byl sportovn\u00ed v\u00fdkon co nejlep\u0161\u00ed. Sporty m\u016f\u017eeme z&nbsp;tohoto hlediska rozd\u011blit na:<\/span><\/p>\n<ul>\n<li><span style=\"color: #333333\">sporty vytrvalostn\u00ed (b\u011bh nad 1500 m, cyklistika, badminton,\u2026)<\/span><\/li>\n<li><span style=\"color: #333333\">sporty silov\u00e9 (kulturistika, plav\u00e1n\u00ed na kr\u00e1tk\u00e9 vzd\u00e1lenosti, sprint, silov\u00fd trojboj, vrh,\u2026)<\/span><\/li>\n<li><span style=\"color: #333333\">sporty silov\u011b-vytrvalostn\u00ed (veslov\u00e1n\u00ed, ledn\u00ed hokej, fotbal, basketbal, h\u00e1zen\u00e1,\u2026)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #333333\">.<\/span><\/p>\n<p><span style=\"color: #333333\">Vytrvalostn\u00ed sportovci pot\u0159ebuj\u00ed ve sv\u00e9m j\u00eddeln\u00ed\u010dku zv\u00fd\u0161it pod\u00edl <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span>, u silov\u00fdch sport\u016f je vhodn\u00e9 nav\u00fd\u0161it p\u0159\u00edsun b\u00edlkovin a tuk\u016f, u sport\u016f silov\u011b-vytrvalostn\u00edch se zvy\u0161uje hlavn\u011b pot\u0159eba b\u00edlkovin a <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span>: <\/span><\/p>\n<p><span style=\"color: #333333\"><strong>.<\/p>\n<p>Pot\u0159eba b\u00edlkovin<\/strong><\/span><\/p>\n<p><span style=\"color: #333333\">Pot\u0159eba b\u00edlkovin se zvy\u0161uje u v\u0161ech sportovc\u016f, nejen u d\u011btsk\u00fdch a dosp\u00edvaj\u00edc\u00edch. <\/span><\/p>\n<p><span style=\"color: #333333\">U d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch je ale pot\u0159eba b\u00edlkovin i bez sportu lehce zv\u00fd\u0161en\u00e1, proto\u017ee pot\u0159ebuj\u00ed b\u00edlkoviny k&nbsp;r\u016fstu a v\u00fdvoji.U b\u011b\u017en\u011b aktivn\u00edch d\u011bt\u00ed je minim\u00e1ln\u00ed pot\u0159eba b\u00edlkovin <strong>0,9 g b\u00edlkovin na kilogram ide\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti na den<\/strong>, u intenzivn\u011b tr\u00e9nuj\u00edc\u00edch a vrcholov\u00fdch sportovc\u016f je to <strong>1-1,5 g b\u00edlkovin<\/strong> na kilogram ide\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti na den podle typu sportu, n\u00e1ro\u010dnosti tr\u00e9nink\u016f a v\u011bku d\u00edt\u011bte. V\u011bt\u0161\u00ed d\u00e1vku b\u00edlkovin v&nbsp;tomto rozmez\u00ed pot\u0159ebuj\u00ed sportovci se silovou slo\u017ekou, vytrvalc\u016fm sta\u010d\u00ed p\u0159\u00edjem p\u0159i doln\u00ed hranici rozmez\u00ed.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong>V\u00edce ne\u017e 2 g b\u00edlkovin na kg a den nejsou vhodn\u00e9 \u2013<\/strong> t\u011blo je nen\u00ed schopno vyu\u017e\u00edt a jejich odbour\u00e1v\u00e1n\u00ed je zbyte\u010dnou z\u00e1t\u011b\u017e\u00ed zejm\u00e9na pro ledviny. Zdroje b\u00edlkovin v&nbsp;potrav\u011b je vhodn\u00e9 st\u0159\u00eddat &#8211; v&nbsp;j\u00eddeln\u00ed\u010dku sportovce by nem\u011blo chyb\u011bt libov\u00e9 maso, ryby, vejce, lu\u0161t\u011bniny, ml\u00e9\u010dn\u00e9 v\u00fdrobky, semena, o\u0159echy.<\/span><\/p>\n<p><span style=\"color: #333333\">.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong>Pot\u0159eba <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span><\/strong><\/span><\/p>\n<p><span style=\"color: #333333\"><span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> jsou nejrychlej\u0161\u00edm a metabolicky nejm\u00e9n\u011b n\u00e1ro\u010dn\u00fdm zdrojem energie &#8211; proto je p\u0159i intenzivn\u00edm sportovn\u00edm v\u00fdkonu velmi d\u016fle\u017eit\u00e9 mno\u017estv\u00ed sacharidov\u00fdch z\u00e1sob. <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> se v&nbsp;na\u0161em t\u011ble ukl\u00e1daj\u00ed ve form\u011b <span class='tooltipsall tooltipsincontent classtoolTips220'>glykogenu<\/span> \u2013 polysacharidu, kter\u00fd se skl\u00e1d\u00e1 z&nbsp;mnoha jednotek gluk\u00f3zy. Z\u00e1soby <span class='tooltipsall tooltipsincontent classtoolTips220'>glykogenu<\/span> jsou ulo\u017eeny p\u0159edev\u0161\u00edm v&nbsp;j\u00e1trech a svalech. P\u0159i sportovn\u00edm v\u00fdkonu se spot\u0159ebov\u00e1v\u00e1 na svalovou pr\u00e1ci p\u0159ednostn\u011b svalov\u00fd glykogen, zat\u00edmco jatern\u00ed z\u00e1soba <span class='tooltipsall tooltipsincontent classtoolTips220'>glykogenu<\/span> zaji\u0161\u0165uje st\u00e1lou hladinu gluk\u00f3zy v&nbsp;krvi. Tr\u00e9novan\u00ed sportovci maj\u00ed z\u00e1soby <span class='tooltipsall tooltipsincontent classtoolTips220'>glykogenu<\/span> vy\u0161\u0161\u00ed ne\u017e nesportovci a rekrea\u010dn\u00ed sportovci \u2013 opakovan\u00fdm vy\u010derp\u00e1n\u00edm glykogenov\u00fdch z\u00e1sob p\u0159i tr\u00e9ninku doch\u00e1z\u00ed k&nbsp;budov\u00e1n\u00ed v\u011bt\u0161\u00edch energetick\u00fdch rezerv.<\/span><\/p>\n<p><span style=\"color: #333333\">V&nbsp;j\u00eddeln\u00ed\u010dku sportovce by m\u011bly <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> pokr\u00fdt 45-60 % celkov\u00e9 energetick\u00e9 pot\u0159eby, co\u017e je podobn\u00fd pod\u00edl jako u nesportovc\u016f (i kdy\u017e celkov\u00e9 mno\u017estv\u00ed p\u0159ijat\u00e9 energie je samoz\u0159ejm\u011b vy\u0161\u0161\u00ed). V&nbsp;celkov\u00e9m energetick\u00e9m p\u0159\u00edjmu by ani u sportovc\u016f nem\u011bly p\u0159idan\u00e9 cukry (monosacharidy a disacharidy) p\u0159edstavovat v\u00edce ne\u017e 10 % p\u0159ijat\u00e9 energie. Hlavn\u00edmi zdroji <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span> pro mlad\u00e9ho sportovce by m\u011bly b\u00fdt p\u0159ev\u00e1\u017en\u011b celozrnn\u00e9 obiloviny, lu\u0161t\u011bniny, ovoce a zelenina.<\/span><\/p>\n<p><span style=\"color: #333333\">.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong>Pot\u0159eba tuk\u016f <\/strong><\/span><\/p>\n<p><span style=\"color: #333333\">Podobn\u011b jako je tomu u nesportovc\u016f, doporu\u010den\u00fd pod\u00edl tuk\u016f na energetick\u00e9m p\u0159\u00edjmu sportovc\u016f kol\u00eds\u00e1 mezi 25-35 %. Tuky jsou vhodn\u00fdm zdrojem energie zejm\u00e9na p\u0159i aktivit\u00e1ch v&nbsp;ni\u017e\u0161\u00ed tepov\u00e9 frekvenci. Jejich v\u00fdhodou oproti sacharid\u016fm i b\u00edlkovin\u00e1m je v\u00edce ne\u017e 2x vy\u0161\u0161\u00ed obsah energie (<span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> a b\u00edlkoviny poskytuj\u00ed 16,8 kJ\/g, zat\u00edmco tuky 37,8 kJ\/g), nev\u00fdhodou je vy\u0161\u0161\u00ed spot\u0159eba kysl\u00edku p\u0159i p\u0159em\u011bn\u011b tuk\u016f na energii. U tr\u00e9novan\u00fdch vytrvalostn\u00edch sportovc\u016f se zvy\u0161uje schopnost sval\u016f vyu\u017e\u00edvat tuky jako zdroj energie. Z&nbsp;p\u0159ijat\u00fdch tuk\u016f by m\u011bla maxim\u00e1ln\u011b t\u0159etina poch\u00e1zet z&nbsp;tuk\u016f nasycen\u00fdch (ze \u017eivo\u010di\u0161n\u00fdch potravin, palmov\u00e9ho a kokosov\u00e9ho tuku), zb\u00fdvaj\u00edc\u00ed dv\u011b t\u0159etiny maj\u00ed b\u00fdt tuky nenasycen\u00e9 (kvalitn\u00ed oleje, ryby, semena, o\u0159echy). Sma\u017een\u00fdm pokrm\u016fm se vyh\u00fdb\u00e1me. <\/span><\/p>\n<p><span style=\"color: #333333\">.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong>Pot\u0159eba vitamin\u016f<\/strong><\/span><\/p>\n<p><span style=\"color: #333333\">N\u011bkter\u00e9 vitam\u00edny jsou u sportovc\u016f pot\u0159ebn\u00e9 ve zv\u00fd\u0161en\u00e9 m\u00ed\u0159e \u2013 jsou to p\u0159edev\u0161\u00edm ty vitam\u00edny, kter\u00e9 jsou nezbytn\u00e9 pro p\u0159em\u011bnu \u017eivin na energii a vitam\u00edny, kter\u00e9 slou\u017e\u00ed jako <span class='tooltipsall tooltipsincontent classtoolTips175'>antioxidanty<\/span>. Stoup\u00e1 pot\u0159eba p\u0159edev\u0161\u00edm vitam\u00edn\u016f skupiny B, vitam\u00ednu C a E. O tom, z&nbsp;jak\u00fdch potravin tyto vitam\u00edny z\u00edsk\u00e1me, se v\u00edce do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/87\/\" style=\"color: #333333\">zde<\/a>.<\/span><\/p>\n<p><span style=\"color: #333333\">.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong>Pot\u0159eba miner\u00e1ln\u00edch l\u00e1tek<\/strong><\/span><\/p>\n<p><span style=\"color: #333333\">B\u011bhem sportovn\u00ed z\u00e1t\u011b\u017ee doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00fdm ztr\u00e1t\u00e1m n\u011bkter\u00fdch miner\u00e1ln\u00edch l\u00e1tek pocen\u00edm a tak\u00e9 ke zv\u00fd\u0161en\u00e9 pot\u0159eb\u011b. Zv\u00fd\u0161en\u00e1 spot\u0159eba energie zvy\u0161uje pot\u0159ebu miner\u00e1ln\u00edch l\u00e1tek, kter\u00e9 jsou nezbytn\u00e9 pro p\u0159em\u011bnu energie a p\u0159enos \u017eivin a kysl\u00edku pro bu\u0148ky. Celkov\u011b se p\u0159i z\u00e1t\u011b\u017ei zvy\u0161uje p\u0159edev\u0161\u00edm pot\u0159eba sod\u00edku, drasl\u00edku, ho\u0159\u010d\u00edku, v\u00e1pn\u00edku, selenu, zinku, m\u011bdi, \u017eeleza, manganu.<\/span><\/p>\n<p><span style=\"color: #333333\">.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong>Pitn\u00fd re\u017eim sportovce<\/strong><\/span><\/p>\n<p><span style=\"color: #333333\">U v\u0161ech sportovc\u016f je nezbytn\u00e9 hl\u00eddat nejen dostate\u010dn\u00fd p\u0159\u00edjem tekutin, ale i v\u00fdb\u011br n\u00e1poj\u016f. Potem se krom\u011b tekutin ztr\u00e1c\u00ed tak\u00e9 soli \u2013 miner\u00e1ln\u00ed l\u00e1tky, ty je pot\u0159eba po tr\u00e9ninku dopl\u0148ovat. Pit\u00ed pouze \u010dist\u00e9 vody tedy sportovc\u016fm nesta\u010d\u00ed. Miner\u00e1ln\u00ed l\u00e1tky mohou doplnit pomoc\u00ed miner\u00e1ln\u00edch vod, nejl\u00e9pe se st\u0159edn\u011b vysok\u00fdm obsahem miner\u00e1ln\u00edch l\u00e1tek (nap\u0159. Mattoni, Magnesia, Ondr\u00e1\u0161ovka,\u2026), vhodn\u00e9 jsou i hypotonick\u00e9 iontov\u00e9 n\u00e1poje. Tekutiny je vhodn\u00e9 p\u0159ij\u00edmat ji\u017e p\u0159ed sportovn\u00edm v\u00fdkonem a dopl\u0148ovat je pravideln\u011b v&nbsp;pr\u016fb\u011bhu z\u00e1t\u011b\u017ee. Po v\u00fdkonu m\u016f\u017ee b\u00fdt nutn\u00fd a\u017e nadbytek tekutin, aby se zabr\u00e1nilo p\u0159eh\u0159\u00e1t\u00ed. Nedostatek tekutin sni\u017euje v\u00fdkonnost p\u0159i sportu a p\u0159edstavuje i zv\u00fd\u0161en\u00e9 riziko \u00farazu a zdravotn\u00edch pot\u00ed\u017e\u00ed. Nejsnadn\u011bj\u0161\u00ed kontrolou, zda je p\u0159\u00edjem tekutin dostate\u010dn\u00fd, je sv\u011btl\u00e1 barva mo\u010di. V\u00edce o spr\u00e1vn\u00e9m pitn\u00e9m re\u017eimu se do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/15\/\" style=\"color: #333333\">zde<\/a>.<\/span><\/p>\n<p><span style=\"color: #333333\">.<\/span><\/p>\n<p><span style=\"color: #333333\"><strong>Jak j\u00edst p\u0159ed a po sportovn\u00ed z\u00e1t\u011b\u017ei?<\/strong><\/span><\/p>\n<p><span style=\"color: #333333\">T\u0159i a v\u00edce hodin p\u0159ed z\u00e1vodem \u010di z\u00e1pasem pod\u00e1v\u00e1me sportuj\u00edc\u00edmu d\u00edt\u011bti \u010di dosp\u00edvaj\u00edc\u00edmu j\u00eddlo bohat\u00e9 na <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> (ovoce, obiloviny ve form\u011b pe\u010diva, ka\u0161\u00ed, p\u0159\u00edlohy apod.) s b\u011b\u017en\u00fdm mno\u017estv\u00edm b\u00edlkovin (masa, ryb, vajec, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f,\u2026). Strava by m\u011bla b\u00fdt lehce straviteln\u00e1, nenad\u00fdmav\u00e1, s&nbsp;men\u0161\u00edm mno\u017estv\u00edm tuku.<\/span><\/p>\n<p><span style=\"color: #333333\">Asi 1-3 hodiny p\u0159ed v\u00fdkonem je vhodn\u00e9 pod\u00e1vat ji\u017e jen lehk\u00e1 sacharidov\u00e1 j\u00eddla, proto\u017ee se tr\u00e1v\u00ed nejrychleji (pln\u00fd \u017ealudek p\u0159i sportu m\u016f\u017ee p\u016fsobit nevolnost). Vhodn\u00e9 jsou nenad\u00fdmav\u00e9 druhy ovoce, oblo\u017een\u00e9 pe\u010divo \u010di obiln\u00e9 ty\u010dinky.<\/span><\/p>\n<p><span style=\"color: #333333\">B\u011bhem del\u0161\u00ed z\u00e1t\u011b\u017ee je pot\u0159eba dopl\u0148ovat <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> jako zdroj rychl\u00e9 a metabolicky nezat\u011b\u017euj\u00edc\u00ed energie \u2013 ve form\u011b sladk\u00e9ho n\u00e1poje \u010di energetick\u00e9ho dopl\u0148ku u vrcholov\u00fdch sportovc\u016f.<\/span><\/p>\n<p><span style=\"color: #333333\">Po skon\u010den\u00ed sportovn\u00edho v\u00fdkonu je vhodn\u00e9 doplnit nejprve tekutiny a do 30 minut i&nbsp;lehce straviteln\u00e9 <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span>. Po dvou hodin\u00e1ch pod\u00e1v\u00e1me dal\u0161\u00ed j\u00eddlo s&nbsp;vy\u0161\u0161\u00edm obsahem <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span>. Proto\u017ee asi 24 hodin po sportovn\u00edm v\u00fdkonu doch\u00e1z\u00ed k&nbsp;regeneraci svalov\u00fdch vl\u00e1ken a k&nbsp;budov\u00e1n\u00ed energetick\u00fdch z\u00e1sob, je vhodn\u00e9 i po sportovn\u00edm v\u00fdkonu myslet na spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek, kter\u00fd m\u00e1 obsahovat dostatek <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span>, b\u00edlkovin, tuk\u016f, miner\u00e1ln\u00edch l\u00e1tek i vitam\u00edn\u016f a <span class='tooltipsall tooltipsincontent classtoolTips219'>vl\u00e1kniny<\/span> \u2013 v\u00edce o spr\u00e1vn\u00e9m j\u00eddeln\u00ed\u010dku v&nbsp;d\u011btstv\u00ed a dosp\u00edv\u00e1n\u00ed se do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/zdravy-talir-pro-nactilete\/\" style=\"color: #333333\">zde<\/a>.<\/span><\/p>\n<p><\/span><\/p>\n<p><span style=\"color: #333333\">&nbsp;<strong><br \/><span>Pou\u017eit\u00e1 literatura:<br \/><\/span><\/strong><em><span>Bernacikov\u00e1, M.: Fyziologie, 1. vyd., 2012, Brno, Masarykova univerzita, ISBN 978-80-210-5841-5 (e-kniha online)<\/span><\/em><\/span><br \/><span style=\"color: #333333\"><em><span>Clark, N.:&nbsp; Sportovn\u00ed v\u00fd\u017eiva, 2009, 4. vyd., Praha, Grada Publishing, 352 s., ISBN: 978-80-247-2783-7<\/span><\/em><\/span><br \/><span style=\"color: #333333\"><em><span>European Food Safety Authority. (2013). <a href=\"http:\/\/www.efsa.europa.eu\/en\/efsajournal\/doc\/3005.pdf\" target=\"_blank\" rel=\"noopener\" style=\"color: #333333\">Scientific Opinion on Dietary Reference Values for energy<\/a>. EFSA Journal 2013,3;11(1):3005. <br \/><\/span><\/em><em><span>European Food Safety Authority. (2012). <a href=\"http:\/\/www.efsa.europa.eu\/en\/efsajournal\/doc\/2557.pdf\" style=\"color: #333333\">Scientific Opinion on Dietary Reference Values for protein<\/a>. EFSA Journal 2012,10(2):2557. <br \/><\/span><\/em><em><span>KALMAN, M. a kol.: N\u00e1rodn\u00ed zpr\u00e1va o zdrav\u00ed a \u017eivotn\u00edm stylu d\u011bt\u00ed a \u0161kol\u00e1k\u016f: na z\u00e1klad\u011b mezin\u00e1rodn\u00edho v\u00fdzkumu uskute\u010dn\u011bn\u00e9ho v roce 2010 v r\u00e1mci mezin\u00e1rodn\u00edho projektu &#8222;Health Behaviour in School-aged Children: WHO Collaborative Cross National study (HBSC)&#8220;. 1. vyd. Olomouc: Univerzita Palack\u00e9ho v Olomouci, 2011, 112 s. ISBN 978-802-4429-830&nbsp; <\/span><\/em><\/span><br \/><span style=\"color: #333333\"><em><span>Konopka, P.: Sportovn\u00ed v\u00fd\u017eiva, 2004, \u010cesk\u00e9 Bud\u011bjovice, nakl. KOPP, 128 s., ISBN 978-80-7232-228-2<\/span><\/em><\/span><\/p>\n<p style=\"text-align: left\"><span style=\"color: #333333\"><\/span><\/p>\n<p style=\"text-align: left\"><span style=\"color: #333333\"><\/span><\/p>\n<div>\n<div>\n<div>\n<p><span>&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips175','Antioxidanty jsou l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit na\u0161e t\u011blo p\u0159ed r\u016fzn\u00fdmi nemocemi. Pat\u0159\u00ed mezi n\u011b i n\u011bkter\u00e9 vitaminy a miner\u00e1ln\u00ed l\u00e1tky.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips219','Vl\u00e1knina jsou sou\u010d\u00e1sti rostlinn\u00fdch potravin, kter\u00e9 na\u0161e t\u011blo nedok\u00e1\u017ee rozlo\u017eit. \u010c\u00e1st vl\u00e1kniny \u0159ad\u00edme mezi sacharidy, \u010d\u00e1st je tvo\u0159ena jin\u00fdmi chemick\u00fdmi slou\u010deninami. Vl\u00e1knina m\u00e1 \u0159adu prosp\u011b\u0161n\u00fdch vlastnost\u00ed \u2013 pom\u00e1h\u00e1 formov\u00e1n\u00ed stolice a pravideln\u00e9mu vyprazd\u0148ov\u00e1n\u00ed, v\u00e1\u017ee na sebe vodu a n\u011bkter\u00e9 l\u00e1tky z\u00a0potravy, nap\u0159\u00edklad cholesterol.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips220','Glykogen je obdoba rostlinn\u00e9ho \u0161krobu. Na\u0161e t\u011blo ho vyu\u017e\u00edv\u00e1 jako z\u00e1sobn\u00ed l\u00e1tku, v\u011bt\u0161ina je ho ulo\u017eena v j\u00e1trech.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips235','Sacharidy\u00a0 jsou d\u016fle\u017eit\u00fd zdroj energie pro na\u0161e du\u0161evn\u00ed i fyzick\u00e9 aktivity. Jsou obsa\u017eeny nap\u0159\u00edklad v brambor\u00e1ch, r\u00fd\u017ei, t\u011bstovin\u00e1ch, pe\u010divu, ale tak\u00e9 ve sladk\u00fdch pokrmech, n\u00e1poj\u00edch apod.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips235','Sacharidy\u00a0 jsou d\u016fle\u017eit\u00fd zdroj energie pro na\u0161e du\u0161evn\u00ed i fyzick\u00e9 aktivity. Jsou obsa\u017eeny nap\u0159\u00edklad v brambor\u00e1ch, r\u00fd\u017ei, t\u011bstovin\u00e1ch, pe\u010divu, ale tak\u00e9 ve sladk\u00fdch pokrmech, n\u00e1poj\u00edch apod.'); <\/script>","protected":false},"excerpt":{"rendered":"<p>V&nbsp;tomto \u010dl\u00e1nku se dozv\u00edte, jak se li\u0161\u00ed pot\u0159eba \u017eivin u jednotliv\u00fdch sport\u016f, jak\u00e1 je vhodn\u00e1 skladba j\u00eddeln\u00ed\u010dku mlad\u00e9ho sportovce a jak by se m\u011bl li\u0161it j\u00eddeln\u00ed\u010dek b\u011bhem tr\u00e9ninku, p\u0159ed z\u00e1vodem a b\u011bhem samotn\u00e9ho sportovn\u00edho v\u00fdkonu.<br \/>\nA\u010dkoli v\u011bt\u0161ina d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch m\u00e1 podle pr\u016fzkum\u016f pohybovou aktivitu p\u0159\u00edli\u0161 n\u00edzkou, roste i po\u010det d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch, kte\u0159\u00ed se naopak v\u011bnuj\u00ed n\u011bkter\u00e9mu ze sport\u016f velmi intenzivn\u011b \u010di dokonce na vrcholov\u00e9 \u00farovni. <\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72],"tags":[],"class_list":["post-579","post","type-post","status-publish","format-standard","hentry","category-vyiva-dti"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/comments?post=579"}],"version-history":[{"count":3,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/579\/revisions"}],"predecessor-version":[{"id":1650,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/579\/revisions\/1650"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}