[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.monamie.cz\/sacharidove-vlny\/#Article","mainEntityOfPage":"https:\/\/www.monamie.cz\/sacharidove-vlny\/","headline":"Sacharidov\u00e9 vlny","name":"Sacharidov\u00e9 vlny","description":"&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Sacharidov\u00e9 vlny jsou mezi odbornou i laickou ve\u0159ejnost\u00ed v&nbsp;oblasti cyklov\u00e1n\u00ed v\u00fd\u017eivy jedn\u00edm z&nbsp;nejdiskutovan\u011bj\u0161\u00edch t\u00e9mat. Jedn\u00e1 se o pl\u00e1novan\u00e9 st\u0159\u00edd\u00e1n\u00ed obdob\u00ed, b\u011bhem kter\u00fdch vynech\u00e1v\u00e1te a pak naopak intenzivn\u011b j\u00edte sacharidy. &hellip; <div class=\"bht1\"><a href=\"https:\/\/www.monamie.cz\/sacharidove-vlny\/\">\u010c\u00edst d\u00e1le<span class=\"screen-reader-text\"> \"Sacharidov\u00e9 vlny\"<\/span><\/a><\/div>","datePublished":"2023-05-06","dateModified":"2023-05-06","author":{"@type":"Person","@id":"https:\/\/www.monamie.cz\/author\/#Person","name":"","url":"https:\/\/www.monamie.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/bbaa4e9a58aac4329fe0ade0f3fb816f09f0dc43c21f6e884dccfbc124b16b29?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/bbaa4e9a58aac4329fe0ade0f3fb816f09f0dc43c21f6e884dccfbc124b16b29?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"monamie.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.monamie.cz\/wp-content\/uploads\/img_a340804_w2635_t1553684306.jpg","url":"https:\/\/www.monamie.cz\/wp-content\/uploads\/img_a340804_w2635_t1553684306.jpg","height":0,"width":0},"url":"https:\/\/www.monamie.cz\/sacharidove-vlny\/","about":["Sport"],"wordCount":485,"articleBody":"&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Sacharidov\u00e9 vlny jsou mezi odbornou i laickou ve\u0159ejnost\u00ed v&nbsp;oblasti cyklov\u00e1n\u00ed v\u00fd\u017eivy jedn\u00edm z&nbsp;nejdiskutovan\u011bj\u0161\u00edch t\u00e9mat. Jedn\u00e1 se o pl\u00e1novan\u00e9 st\u0159\u00edd\u00e1n\u00ed obdob\u00ed, b\u011bhem kter\u00fdch vynech\u00e1v\u00e1te a pak naopak intenzivn\u011b j\u00edte sacharidy. Jak\u00e9, kdy a pro\u010d se to vyplat\u00ed? Na to se pod\u00edv\u00e1me v&nbsp;n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch.\tSacharidy v&nbsp;norm\u00e1ln\u00ed strav\u011b&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; M\u011bly by tvo\u0159it zhruba 50-60% denn\u00edho p\u0159\u00edjmu energie. Karbohydr\u00e1ty nebo uhlohydr\u00e1ty, jak se jim \u010dasto \u0159\u00edk\u00e1, hraj\u00ed roli prim\u00e1rn\u00edho zdroje energie pro svalovou pr\u00e1ci. Jen\u017ee t\u011blo si jich v&nbsp;nezm\u011bn\u011bn\u00e9 podob\u011b dok\u00e1\u017ee uchovat do z\u00e1soby jen omezen\u00e9 mno\u017estv\u00ed, kter\u00e9 je ur\u010deno kapacitou bun\u011bk k&nbsp;tomu ur\u010den\u00fdch. Uplat\u0148uj\u00ed se p\u0159i pr\u00e1ci vysok\u00e9 intenzity (rychlost) \u010di st\u0159edn\u00ed, ale st\u0159edn\u011bdob\u00e9.\tVlny&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Toto slovo vlastn\u011b ozna\u010duje cykly. Z\u00e1kladem tohoto principu je rozkol\u00edsat, rozh\u00fdbat p\u0159\u00edjem t\u011bchto l\u00e1tek tak, aby t\u011blo ztratilo rovnov\u00e1hu a zanikl tak jak\u00fdsi stereotyp. V\u00fdsledkem by m\u011blo b\u00fdt prolomen\u00ed bari\u00e9ry, kter\u00e1 br\u00e1n\u00ed t\u011blu uchovat v\u00edce sacharid\u016f pro intenzivn\u011bj\u0161\u00ed pr\u00e1ci. Ve dny, kdy m\u00e1te m\u00edt vysok\u00fd p\u0159\u00edjem cukr\u016f t\u011blu, dop\u0159\u00e1v\u00e1me t\u0159eba a\u017e 5g na kilogram v\u00e1hy (cca 500g p\u0159i 100 kilech v\u00e1hy). Takov\u00fd p\u0159\u00edjem dlouhodob\u011b znamen\u00e1, \u017ee se energie bude ukl\u00e1dat ve form\u011b tuk\u016f, jen\u017ee dal\u0161\u00ed dny je zase extr\u00e9mn\u011b sn\u00ed\u017eeno mno\u017estv\u00ed t\u00e9to makro\u017eiviny. T\u00edm p\u00e1dem nenab\u00edr\u00e1me, ale dopln\u00edme ve\u0161ker\u00e9 z\u00e1soby glykogenu. Metabolismus za\u010dne pracovat na vysok\u00e9 obr\u00e1tky, \u010d\u00edm\u017e dos\u00e1hnete efektu spalov\u00e1n\u00ed tuk\u016f! Ve dnech sn\u00ed\u017een\u00e9ho p\u0159\u00edjmu se denn\u00ed porce cukr\u016f pohybuje cca okolo 50g (tzn. asi 0,5g na kilogram, pokud v\u00e1\u017e\u00edte metr\u00e1k). V&nbsp;t\u011bchto dnech t\u011blu doch\u00e1zej\u00ed cukry jako zdroje energie, tud\u00ed\u017e vyu\u017eije n\u011bjak\u00fd z&nbsp;alternativn\u00edch &ndash; a prvn\u00edm na \u0159ad\u011b je? Ano, spr\u00e1vn\u011b, tuk!\tEfekt&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Organismus \u010dlov\u011bka, kter\u00fd je takto rozkol\u00edsan\u00fd, mus\u00ed pro pokryt\u00ed v\u00fddeje pou\u017e\u00edt jinou makro\u017eivinu &ndash; tuk. T\u00edm p\u00e1dem je to ide\u00e1ln\u00ed prost\u0159edek k&nbsp;hubnut\u00ed. Z\u00e1rove\u0148 se podle studi\u00ed zlep\u0161uje inzulinov\u00e1 rezistence, tzn. t\u011blo si se zpracov\u00e1n\u00edm sacharid\u016f porad\u00ed l\u00e9pe.                                                                                                                                                                                                                                                                                                                                                                                        4.7\/5 - (9 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Sacharidov\u00e9 vlny","item":"https:\/\/www.monamie.cz\/sacharidove-vlny\/#breadcrumbitem"}]}]