[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.arotein.cz\/preneste-do-sveho-jidelnicku-trochu-fitness\/#Article","mainEntityOfPage":"https:\/\/www.arotein.cz\/preneste-do-sveho-jidelnicku-trochu-fitness\/","headline":"P\u0159eneste do sv\u00e9ho j\u00eddeln\u00ed\u010dku trochu fitness","name":"P\u0159eneste do sv\u00e9ho j\u00eddeln\u00ed\u010dku trochu fitness","description":"M\u00e1te-li motivaci a chu\u0165 pustit se do zm\u011bny sv\u00fdch stravovac\u00edch n\u00e1vyk\u016f a aktivity, rozhodn\u011b se nemus\u00edte ob\u00e1vat, \u017ee nebudete m\u00edt dostatek n\u00e1pad\u016f, inspirace, recept\u016f, rad a trik\u016f, proto\u017ee pod v\u0161ema t\u011bmito \u010dl\u00e1nky internet p\u0159\u00edmo prask\u00e1. Probl\u00e9m je ov\u0161em opa\u010dn\u00fd, a to tedy ten, \u017ee \u010d\u00edm v\u00edc si toho p\u0159e\u010dtete, t\u00edm v\u00edce budete zmaten\u00ed a budete\u2026 <a href=\"https:\/\/www.arotein.cz\/preneste-do-sveho-jidelnicku-trochu-fitness\/\" class=\"excerpt-read-more-link\">Continue reading<\/a>","datePublished":"2021-02-16","dateModified":"2023-10-11","author":{"@type":"Person","@id":"https:\/\/www.arotein.cz\/author\/#Person","name":"","url":"https:\/\/www.arotein.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/01173f1da90dde8adb887d6793fa4e42c4004e53f8d645d9b1cb57c2dee8e188?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/01173f1da90dde8adb887d6793fa4e42c4004e53f8d645d9b1cb57c2dee8e188?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"arotein.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.arotein.cz\/wp-content\/uploads\/Vejce%20na%20sn%C3%ADdani.jpg","url":"https:\/\/www.arotein.cz\/wp-content\/uploads\/Vejce%20na%20sn%C3%ADdani.jpg","height":0,"width":0},"url":"https:\/\/www.arotein.cz\/preneste-do-sveho-jidelnicku-trochu-fitness\/","about":["Nakupov\u00e1n\u00ed"],"wordCount":668,"articleBody":"      M\u00e1te-li motivaci a chu\u0165 pustit se do zm\u011bny sv\u00fdch stravovac\u00edch n\u00e1vyk\u016f a aktivity, rozhodn\u011b se nemus\u00edte ob\u00e1vat, \u017ee nebudete m\u00edt dostatek n\u00e1pad\u016f, inspirace, recept\u016f, rad a trik\u016f, proto\u017ee pod v\u0161ema t\u011bmito \u010dl\u00e1nky internet p\u0159\u00edmo prask\u00e1. Probl\u00e9m je ov\u0161em opa\u010dn\u00fd, a to tedy ten, \u017ee \u010d\u00edm v\u00edc si toho p\u0159e\u010dtete, t\u00edm v\u00edce budete zmaten\u00ed a budete v tom m\u00edt, jak se \u0159\u00edk\u00e1, gul\u00e1\u0161. Pravdou toti\u017e je, \u017ee co odborn\u00edk, to jin\u00fd a zcela subjektivn\u00ed n\u00e1zor. Dnes se tedy pod\u00edv\u00e1me na to, jak si spr\u00e1vn\u011b sestavit sv\u00e9 fitness menu Fitkitchen na m\u00edru a bez jak\u00e9hokoli p\u0159edra\u017een\u00e9ho poradce.Hlavn\u00ed je, abyste se zdr\u017eeli drastick\u00fdch a striktn\u00edch pravidel, kter\u00e9 by v\u00e1m stejn\u011b moc dlouho nevydr\u017eely. Pod\u00edv\u00e1me-li se ale na p\u00e1r z\u00e1kladn\u00edch fitness pravidel, na\u0161li bychom nap\u0159\u00edklad, \u017ee m\u00e1 b\u00fdt na\u0161e strava vyv\u00e1\u017een\u00e1, pln\u00e1 kvalitn\u00edch potravin, kter\u00e9 jsou nav\u00edc ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f co nejm\u00e9n\u011b zpracovan\u00e9 a tak\u00e9 kter\u00e9 obsahuj\u00ed co nejmen\u0161\u00ed po\u010det chemick\u00fdch, a ne zrovna zdrav\u00fdch p\u0159\u00edsad. D\u016fle\u017eit\u00e9 je, aby v\u00e1m va\u0161e strava dod\u00e1vala pot\u0159ebn\u00e9 mno\u017estv\u00ed energie a vy se tak nedostali do f\u00e1ze, kdy budete hladov\u011bt, z \u010deho\u017e plyne nedostatek motivace, dobr\u00e9 n\u00e1lada a energie. Zapom\u00ednat tedy nesm\u00edme na to, abychom m\u011bli dostate\u010dn\u00e9 zastoupen\u00ed v\u0161ech pot\u0159ebn\u00fdch l\u00e1tek, jako jsou sacharidy, tuky, b\u00edlkoviny a vl\u00e1knina.Jak u\u017e jste jist\u011b nejednou sly\u0161eli, ve fitness strav\u011b je v\u016fbec nejd\u016fle\u017eit\u011bj\u0161\u00ed dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin neboli protein\u016f. Ide\u00e1ln\u00edmi zdroji jsou vaj\u00ed\u010dka, maso a ml\u00e9\u010dn\u00e9 v\u00fdrobky. Z rostlinn\u00fdch variant pak lu\u0161t\u011bniny, o\u0159\u00ed\u0161ky, obiloviny a sem\u00ednka. Nejz\u00e1kladn\u011bj\u0161\u00edm odvozen\u00edm ide\u00e1ln\u00edho mno\u017estv\u00ed pro v\u00e1s je, \u017ee se obecn\u011b uv\u00e1d\u00ed, \u017ee na ka\u017ed\u00fd kilogram va\u0161\u00ed v\u00e1hy byste m\u011bli p\u0159ijmout 1 g b\u00edlkovin. P\u0159i v\u00e1ze 55 kilogram\u016f to tak d\u011bl\u00e1 55 gram\u016f b\u00edlkovin. Ide\u00e1ln\u00edmi pokrmy, kter\u00e9 tak m\u016f\u017eete do sv\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159adit jsou tak nap\u0159\u00edklad m\u00edchan\u00e1 vaj\u00ed\u010dka, proteinov\u00e1 ka\u0161e na sn\u00eddani, maso v jak\u00e9koli variant\u011b anebo t\u0159eba kef\u00edrov\u00e9 n\u00e1poje.Dobrou radou je tak\u00e9 pravideln\u00e9 stravov\u00e1n\u00ed, kter\u00e9 tedy velice \u010dasto obn\u00e1\u0161\u00ed i sva\u010dinky. Obecn\u011b se ve fitness strav\u011b doporu\u010duje j\u00edst 5x denn\u011b, tedy dop\u0159\u00e1t si 2 sva\u010diny. Prvn\u00ed se nach\u00e1z\u00ed mezi sn\u00eddan\u00ed a ob\u011bdem, kdy je vhodn\u00e9 konzumovat nap\u0159\u00edklad ovoce v kombinaci s jogurtem, do n\u011bho\u017e si m\u016f\u017eete op\u011bt p\u0159idat protein, kter\u00fd zajist\u00ed, \u017ee budete mnohem d\u00e9le syt\u00ed, anebo t\u0159eba n\u011bjak\u00e9 fitness ty\u010dinka. Druh\u00e1 sva\u010dina se nach\u00e1z\u00ed mezi ob\u011bdem a ve\u010de\u0159\u00ed. Jej\u00edm hlavn\u00edm posl\u00e1n\u00edm je, abychom se nep\u0159ejedli na ve\u010der, kdy se j\u00eddlo ji\u017e pomaleji tr\u00e1v\u00ed. V tuto dobu je tak dobrou volbou nap\u0159\u00edklad nakr\u00e1jen\u00e1 zelenina s hummusem, pomaz\u00e1nka s n\u011bjak\u00fdm celozrnn\u00fdm pe\u010divem, t\u011bstovinov\u00fd sal\u00e1t anebo t\u0159eba pol\u00e9vka.Rozvr\u017een\u00ed sva\u010din se ov\u0161em m\u016f\u017ee tak\u00e9 odv\u00edjet od \u010dasu, kdy cvi\u010d\u00edte. P\u0159ed tr\u00e9ninky je toti\u017e vhodn\u00e9 si dop\u0159\u00e1t men\u0161\u00ed j\u00eddla, kter\u00e1 v\u00e1m ale dodaj\u00ed velk\u00e9 mno\u017estv\u00ed energie, kter\u00e1 zajist\u00ed, \u017ee odvedete sv\u016fj tr\u00e9nink mnohem l\u00e9pe. Vhodn\u00fdm p\u0159\u00edkladem je tak ji\u017e zm\u00edn\u011bn\u00e1 fitness ty\u010dinka nebo t\u0159eba n\u011bjak\u00fd proteinov\u00fd n\u00e1poj. \u00da\u010delem tohoto j\u00eddla tak rozhodn\u011b nen\u00ed n\u011bjak\u00e9 velk\u00e9 zasycen\u00ed, proto\u017ee byste se mohli do\u010dkat toho, \u017ee byste se ve fin\u00e1le nemohli.                                                                                                                                                                                                                                                                                                                                                                                          3.9\/5 - (11 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"P\u0159eneste do sv\u00e9ho j\u00eddeln\u00ed\u010dku trochu fitness","item":"https:\/\/www.arotein.cz\/preneste-do-sveho-jidelnicku-trochu-fitness\/#breadcrumbitem"}]}]