{"id":1037,"date":"2025-04-28T14:10:34","date_gmt":"2025-04-28T14:10:34","guid":{"rendered":"https:\/\/svetkulturistiky.cz\/?p=1037"},"modified":"2025-04-23T14:18:05","modified_gmt":"2025-04-23T14:18:05","slug":"znate-a-uzivate-suplementy-na-podporu-regenerace","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2025\/04\/28\/znate-a-uzivate-suplementy-na-podporu-regenerace\/","title":{"rendered":"ZN\u00c1TE (A U\u017d\u00cdV\u00c1TE) SUPLEMENTY  NA PODPORU REGENERACE?"},"content":{"rendered":"<h3><strong>Jestli m\u00e1 va\u0161e sportovn\u00ed v\u00fdkonnost dos\u00e1hnout vrcholu, mus\u00edte nejenom maximalizovat \u00fasil\u00ed p\u0159i tr\u00e9ninku, ale tak\u00e9 v\u011bnovat adekv\u00e1tn\u00ed pozornost n\u00e1sledn\u00e9 regeneraci. <\/strong><\/h3>\n<p>V\u017edy, kdy\u017e se b\u011bhem cvi\u010den\u00ed dost\u00e1v\u00e1te a\u017e na hranice sv\u00fdch mo\u017enost\u00ed, doch\u00e1z\u00ed ve svalov\u00e9 tk\u00e1ni k\u00a0drobn\u00fdm, mikroskopick\u00fdm poran\u011bn\u00edm, kter\u00e1 se mus\u00ed v\u00a0pauz\u00e1ch mezi tr\u00e9ninky \u201ezahojit\u201c. A pr\u00e1v\u011b ta f\u00e1ze hojen\u00ed je spojena s\u00a0n\u00e1sledn\u00fdm r\u016fstem svalov\u00e9 hmoty.<\/p>\n<p>Tak\u017ee <strong>kdyby se svaly spr\u00e1vn\u011b neregenerovaly, nemohly by dostate\u010dn\u011b r\u016fst. <\/strong><\/p>\n<h3><strong>V\u00fdznam odpo\u010dinku<\/strong><\/h3>\n<p>Krom\u011b toho, \u017ee pot\u0159ebujete mezi tr\u00e9ninkov\u00fdmi jednotkami dodat t\u011blu spr\u00e1vn\u00e9 \u017eiviny a pot\u0159ebn\u00e9 mno\u017estv\u00ed energie, m\u011bli byste taky odpo\u010d\u00edvat.<\/p>\n<p>Odpo\u010dinkovou f\u00e1zi je mo\u017en\u00e9 podpo\u0159it a regenera\u010dn\u00ed procesy stimulovat pomoc\u00ed vhodn\u00fdch suplement\u016f. V\u00e1\u0161 suplementov\u00fd program by tedy nem\u011bl obsahovat jen nejr\u016fzn\u011bj\u0161\u00ed anaboliz\u00e9ry a nakop\u00e1va\u010de, <strong>myslete i na dobu, kdy zrovna necvi\u010d\u00edte. <\/strong><\/p>\n<h3><strong>Suplementy stimuluj\u00edc\u00ed regeneraci<\/strong><\/h3>\n<p>Jedn\u00e1 se o produkty, kter\u00e9 p\u016fsob\u00ed v\u00a0nejr\u016fzn\u011bj\u0161\u00edch rovin\u00e1ch:<\/p>\n<ul>\n<li>tlum\u00ed bolest sval\u016f po tr\u00e9ninku;<\/li>\n<li>urychluj\u00ed regenera\u010dn\u00ed procesy;<\/li>\n<li>zm\u00edr\u0148uj\u00ed vy\u010derp\u00e1n\u00ed svalov\u00e9 tk\u00e1n\u011b;<\/li>\n<li>zlep\u0161uj\u00ed celkov\u00e9 prokrven\u00ed;<\/li>\n<li>podporuj\u00ed proteosynt\u00e9zu a t\u00edm v\u00fdstavbu nov\u00e9 svalov\u00e9 hmoty.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Z\u00a0n\u00e1sleduj\u00edc\u00edho v\u00fd\u010dtu zjist\u00edte, \u017ee mnoho v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f je tzv. multifunk\u010dn\u00ed. Jejich \u00fa\u010dinky t\u00edm p\u00e1dem zasahuj\u00ed do v\u00edce r\u016fzn\u00fdch aspekt\u016f \u017eivota aktivn\u00edho sportovce.<\/p>\n<p><strong>Syrov\u00e1tkov\u00fd protein<\/strong><\/p>\n<p>Tenhle suplement je neuv\u011b\u0159iteln\u011b v\u0161estrann\u00fd, tak\u017ee nen\u00ed divu, \u017ee se objevil \u2013 a hned jako prvn\u00ed \u2013 v\u00a0na\u0161em v\u00fd\u010dtu. Napom\u00e1h\u00e1 rychlej\u0161\u00ed regeneraci sval\u016f, dod\u00e1 v\u0161echny nezbytn\u00e9 aminokyseliny a mimo jin\u00e9 tak\u00e9 posiluje imunitu.<\/p>\n<p><strong>Aminokyseliny s rozv\u011btven\u00fdm \u0159et\u011bzcem (BCAA)\u00a0<\/strong><\/p>\n<p>Tyto zcela speci\u00e1ln\u00ed aminokyseliny pat\u0159\u00ed do skupiny aminokyselin esenci\u00e1ln\u00edch, co\u017e znamen\u00e1, \u017ee si je t\u011blo neum\u00ed samo syntetizovat. Mus\u00ed se tedy dodat pomoc\u00ed stravy \u010di v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f. A jejich u\u017e\u00edv\u00e1n\u00ed v\u00a0dob\u011b kolem tr\u00e9ninku je skute\u010dn\u011b kl\u00ed\u010dov\u00e9. Podporuj\u00ed r\u016fst sval\u016f, tlum\u00ed jejich vy\u010derp\u00e1n\u00ed i potr\u00e9ninkovou bolest.<\/p>\n<p><strong>Produkty na b\u00e1zi mastn\u00fdch kyselin<\/strong><\/p>\n<p>Tuky byste v\u00a0na\u0161em seznamu asi ne\u010dekali. P\u0159itom mastn\u00e9 kyseliny dodaj\u00ed vy\u010derpan\u00e9mu t\u011blu energii, \u0159ada z\u00a0nich m\u00e1 protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, n\u011bkter\u00e9 dokonce zabra\u0148uj\u00ed hromad\u011bn\u00ed kyseliny ml\u00e9\u010dn\u00e9 ve svalech (MCT), dal\u0161\u00ed (omega-3) redukuj\u00ed bolest, prosp\u00edvaj\u00ed kardiovaskul\u00e1rn\u00edmu syst\u00e9mu i kloub\u016fm.<\/p>\n<p><strong>Kreatin<\/strong><\/p>\n<p>Kreatin pat\u0159\u00ed k\u00a0nejpopul\u00e1rn\u011bj\u0161\u00edm suplement\u016fm v\u016fbec. Jeho schopnost nav\u00fd\u0161it s\u00edlu i objem sval\u016f byla prok\u00e1z\u00e1na \u0159adou studi\u00ed a (p\u0159edev\u0161\u00edm) ji potvrzuj\u00ed sami sportovci. Kreatin sou\u010dasn\u011b podporuje n\u00e1r\u016fst v\u00fdkonnosti a stimuluje proces regenerace po tr\u00e9ninku. Jednou z\u00a0nejprostudovan\u011bj\u0161\u00edch a tak\u00e9 nejobl\u00edben\u011bj\u0161\u00edch forem je kreatin monohydr\u00e1t.<\/p>\n<p><strong>Citrulin mal\u00e1t\u00a0<\/strong><\/p>\n<p>Citrulin sice nen\u00ed esenci\u00e1ln\u00ed aminokyselina, ale pat\u0159\u00ed k\u00a0t\u011bm, kter\u00e9 se p\u0159i zv\u00fd\u0161en\u00e9 fyzick\u00e9 z\u00e1t\u011b\u017ei vyplat\u00ed dopl\u0148ovat, proto\u017ee t\u011blo nezvl\u00e1dne pokr\u00fdt pln\u011b svou zv\u00fd\u0161enou pot\u0159ebu. Citrulin se v\u00a0t\u011ble m\u011bn\u00ed na oxid dus\u00edku, kter\u00fd napom\u00e1h\u00e1 roz\u0161\u00ed\u0159en\u00ed c\u00e9v a t\u00edm zlep\u0161uje krevn\u00ed ob\u011bh. To je \u017e\u00e1douc\u00ed jev jak b\u011bhem tr\u00e9ninku samotn\u00e9ho, tak po n\u011bm, kdy doch\u00e1z\u00ed k\u00a0lep\u0161\u00edmu z\u00e1soben\u00ed sval\u016f \u017eivinami a n\u00e1sledn\u00e9mu odplavov\u00e1n\u00ed odpadn\u00edch l\u00e1tek. Suplementy s\u00a0obsahem citrulinu se obvykle u\u017e\u00edvaj\u00ed ji\u017e p\u0159ed tr\u00e9ninkem.<\/p>\n<p><strong>Ho\u0159\u010d\u00edk<\/strong><\/p>\n<p>Tento miner\u00e1l napom\u00e1h\u00e1 uvoln\u011bn\u00ed sval\u016f a p\u016fsob\u00ed preventivn\u011b proti k\u0159e\u010d\u00edm. Mezi nesportuj\u00edc\u00ed populac\u00ed se podle odborn\u00edk\u016f najde velk\u00e9 mno\u017estv\u00ed lid\u00ed, kte\u0159\u00ed trp\u00ed nedostatkem ho\u0159\u010d\u00edku. Sportovci ho nav\u00edc pot\u0159ebuj\u00ed v\u00edce. Ohl\u00eddejte si proto p\u0159\u00edjem tohoto miner\u00e1l\u016f a v\u00a0p\u0159\u00edpad\u011b pot\u0159eby s\u00e1hn\u011bte po vhodn\u00e9m suplementu, ide\u00e1ln\u011b po ho\u0159\u010d\u00edku v\u00a0tzv. chel\u00e1tov\u00e9 form\u011b, kter\u00e1 se l\u00e9pe vst\u0159eb\u00e1v\u00e1.<\/p>\n<p><strong>Kurkumin\u00a0<\/strong><\/p>\n<p>Jde o l\u00e1tku p\u0159\u00edtomnou v\u00a0ko\u0159en\u00ed zn\u00e1m\u00e9m jako kurkuma. M\u00e1 antibakteri\u00e1ln\u00ed, antioxida\u010dn\u00ed a protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, \u010d\u00edm\u017e m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it proces regenerace po tr\u00e9ninku. Samotn\u00fd kurkumin se podle odborn\u00edk\u016f v\u00a0t\u011ble \u0161patn\u011b vst\u0159eb\u00e1v\u00e1, je proto \u017e\u00e1douc\u00ed pou\u017e\u00edt prepar\u00e1t s\u00a0p\u0159idanou slo\u017ekou \u2013 piperinem, p\u0159\u00edpadn\u011b formu lipozom\u00e1ln\u00ed, aby byla zaji\u0161t\u011bna dostate\u010dn\u00e1 absorpce.<\/p>\n<p><strong>L-glutamin<\/strong><\/p>\n<p>Tato \u2013 v\u00a0lidsk\u00e9m t\u011ble hojn\u011b zastoupen\u00e1 \u2013 aminokyselina je zcela nezbytn\u00e1 pro spr\u00e1vn\u00fd pr\u016fb\u011bh mnoha proces\u016f, v\u010detn\u011b protiz\u00e1n\u011btliv\u00fdch reakc\u00ed. U nesportovc\u016f je obvykle p\u0159irozen\u00e1 produkce glutaminu zcela dosta\u010duj\u00edc\u00ed, ale t\u011blo ve stresu (pod fyzickou z\u00e1t\u011b\u017e\u00ed) pot\u0159ebuje glutaminu v\u00edce, jinak hroz\u00ed oslaben\u00ed imunity a naru\u0161en\u00ed regenera\u010dn\u00edch proces\u016f.<\/p>\n<p><strong>Taurin<\/strong><\/p>\n<p>Jde o l\u00e1tku se siln\u00fdmi antioxida\u010dn\u00edmi \u00fa\u010dinky, nezbytnou pro spr\u00e1vnou funkci sval\u016f. \u0158ada proveden\u00fdch studi\u00ed prok\u00e1zala, \u017ee pokud ve svalech nen\u00ed dostatek taurinu, doch\u00e1z\u00ed k\u00a0p\u0159ed\u010dasn\u00e9mu st\u00e1rnut\u00ed pohybov\u00e9ho syst\u00e9mu a procesy regenerace nemohou spr\u00e1vn\u011b prob\u00edhat. Pod\u00e1n\u00ed vhodn\u00e9ho suplementu bezprost\u0159edn\u011b po tr\u00e9ninku vede ke stimulaci regenera\u010dn\u00edch pochod\u016f v\u00a0t\u011ble. Objevuj\u00ed se n\u00e1zory, \u017ee u\u017e\u00edv\u00e1n\u00ed taurinu po cvi\u010den\u00ed omez\u00ed n\u00e1sledn\u00fd katabolismus a\u017e o 20 %.<\/p>\n<p><strong>Vitamin D<\/strong><\/p>\n<p>Hned n\u011bkolik v\u00fdzkum\u016f potvrdilo p\u0159\u00edmou souvislost mezi n\u00edzkou hladinou vitaminu D a v\u00fdrazn\u011bj\u0161\u00edm po\u0161kozen\u00edm sval\u016f po tr\u00e9ninku, v\u010detn\u011b z\u00e1n\u011btliv\u00fdch proces\u016f. Pokud m\u00e1 organismus po v\u00fdkonu k\u00a0dispozici dostatek tohoto vitaminu, imunitn\u00ed syst\u00e9m spust\u00ed protiz\u00e1n\u011btliv\u00e9 akce, je podpo\u0159ena tvorba nov\u00fdch svalov\u00fdch bun\u011bk a t\u011blo se celkov\u011b s\u00a0n\u00e1sledky vy\u010derp\u00e1vaj\u00edc\u00edho tr\u00e9ninku l\u00e9pe vyrovn\u00e1v\u00e1.<\/p>\n<p><strong>Ashwagandha<\/strong><\/p>\n<p>Nyn\u00ed u\u017e jsme v\u00a0oblasti star\u00e9 asijsk\u00e9 medic\u00edny, kter\u00e1 \u00fa\u010dink\u016f ashwagandhy vyu\u017e\u00edv\u00e1 tis\u00edce let. Tato \u2013 z\u00a0mnoha dobr\u00fdch d\u016fvod\u016f velmi popul\u00e1rn\u00ed \u2013 rostlina se \u0159ad\u00ed mezi tzv. adaptogeny. Napom\u00e1h\u00e1 tedy t\u011blu l\u00e9pe zvl\u00e1dat stres, v\u010detn\u011b toho tr\u00e9ninkov\u00e9ho. Nav\u00edc tlum\u00ed bolesti a z\u00e1n\u011bty kloub\u016f, sni\u017euje krevn\u00ed tlak a m\u00e1 p\u0159\u00edzniv\u00fd vliv na n\u00e1ladu (mimo jin\u00e9 zm\u00edr\u0148uje \u00fazkostn\u00e9 stavy). Jej\u00ed pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed zajist\u00ed sportovc\u016fm lep\u0161\u00ed adaptaci na tr\u00e9ninkovou z\u00e1t\u011b\u017e, rychlej\u0161\u00ed regeneraci a v\u011bt\u0161\u00ed toleranci v\u016f\u010di bolesti, co\u017e se p\u0159i n\u00e1ro\u010dn\u00e9m tr\u00e9ninku v\u00edce ne\u017e hod\u00ed.<\/p>\n<p><strong>Kolagen\u00a0<\/strong><\/p>\n<p>Kolagenov\u00e9 p\u0159\u00edpravky dnes pat\u0159\u00ed k\u00a0nejobl\u00edben\u011bj\u0161\u00edm suplement\u016fm v\u016fbec. \u00da\u010dinn\u00e9 jsou ale nejenom ve zlep\u0161en\u00ed kvality pleti, neht\u016f \u010di vlas\u016f. Aktivn\u00ed sportovce bude asi v\u00edce zaj\u00edmat p\u0159\u00edzniv\u00fd vliv na klouby, odd\u00e1len\u00ed n\u00e1stupu bolesti p\u0159i tr\u00e9ninku atd. Proto\u017ee existuje v\u00edce typ\u016f kolagenu a li\u0161\u00ed se i sv\u00fdmi c\u00edlen\u00fdmi \u00fa\u010dinky, v\u017edy pe\u010dliv\u011b volte takov\u00fd produkt, kter\u00fd odpov\u00edd\u00e1 va\u0161im konkr\u00e9tn\u00edm po\u017eadavk\u016fm. Po\u010d\u00edtejte s\u00a0nutnost\u00ed dlouhodob\u00e9ho pod\u00e1v\u00e1n\u00ed, v\u011bt\u0161inou se v\u00fdrazn\u011bj\u0161\u00ed \u00fa\u010dinek projev\u00ed b\u011bhem 10-12 t\u00fddn\u016f u\u017e\u00edv\u00e1n\u00ed.<\/p>\n<p>Ve v\u00fd\u010dtu vhodn\u00fdch produkt\u016f bychom takto mohli pokra\u010dovat d\u00e1l a d\u00e1l. V\u00e1m ka\u017edop\u00e1dn\u011b takov\u00e9to kr\u00e1tk\u00e9 p\u0159edstaven\u00ed ur\u010dit\u011b sta\u010d\u00ed k\u00a0tomu, abyste si ud\u011blali p\u0159edstavu o v\u00fdznamu spr\u00e1vn\u00e9ho pr\u016fb\u011bhu regenerace po tr\u00e9ninku. Nau\u010dte se nahl\u00ed\u017eet na dobu odpo\u010dinku jako na stejn\u011b d\u016fle\u017eitou f\u00e1zi, jakou je na va\u0161\u00ed cest\u011b k\u00a0\u00fasp\u011bchu tr\u00e9nink samotn\u00fd.<\/p>\n<p><strong>Zdroje:<\/strong><\/p>\n<p><a href=\"https:\/\/www.issaonline.com\/blog\/post\/7-supplements-for-muscle-recovery\">https:\/\/www.issaonline.com\/blog\/post\/7-supplements-for-muscle-recovery<\/a><\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9736198\/\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9736198\/<\/a><\/p>\n<p><a href=\"https:\/\/www.insidetracker.com\/a\/articles\/supplements-for-workout-recovery\">https:\/\/www.insidetracker.com\/a\/articles\/supplements-for-workout-recovery<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jestli m\u00e1 va\u0161e sportovn\u00ed v\u00fdkonnost dos\u00e1hnout vrcholu, mus\u00edte nejenom maximalizovat \u00fasil\u00ed p\u0159i tr\u00e9ninku, ale tak\u00e9 v\u011bnovat adekv\u00e1tn\u00ed pozornost n\u00e1sledn\u00e9 regeneraci. V\u017edy, kdy\u017e se b\u011bhem cvi\u010den\u00ed dost\u00e1v\u00e1te a\u017e na hranice sv\u00fdch mo\u017enost\u00ed, doch\u00e1z\u00ed ve svalov\u00e9 tk\u00e1ni k\u00a0drobn\u00fdm, mikroskopick\u00fdm poran\u011bn\u00edm, kter\u00e1 se mus\u00ed v\u00a0pauz\u00e1ch mezi tr\u00e9ninky \u201ezahojit\u201c. A pr\u00e1v\u011b ta f\u00e1ze hojen\u00ed je spojena s\u00a0n\u00e1sledn\u00fdm r\u016fstem svalov\u00e9 hmoty. Tak\u017ee kdyby se svaly spr\u00e1vn\u011b neregenerovaly, nemohly by dostate\u010dn\u011b r\u016fst. V\u00fdznam odpo\u010dinku Krom\u011b toho, \u017ee pot\u0159ebujete mezi tr\u00e9ninkov\u00fdmi jednotkami dodat t\u011blu spr\u00e1vn\u00e9 \u017eiviny a pot\u0159ebn\u00e9 mno\u017estv\u00ed energie, m\u011bli byste taky odpo\u010d\u00edvat. Odpo\u010dinkovou f\u00e1zi je mo\u017en\u00e9 podpo\u0159it a regenera\u010dn\u00ed procesy stimulovat pomoc\u00ed vhodn\u00fdch suplement\u016f. V\u00e1\u0161 suplementov\u00fd program by tedy nem\u011bl obsahovat jen nejr\u016fzn\u011bj\u0161\u00ed anaboliz\u00e9ry a nakop\u00e1va\u010de, myslete i na dobu, kdy zrovna necvi\u010d\u00edte. Suplementy stimuluj\u00edc\u00ed regeneraci Jedn\u00e1 se o produkty, kter\u00e9 p\u016fsob\u00ed v\u00a0nejr\u016fzn\u011bj\u0161\u00edch rovin\u00e1ch: tlum\u00ed bolest sval\u016f po tr\u00e9ninku; urychluj\u00ed regenera\u010dn\u00ed procesy; zm\u00edr\u0148uj\u00ed vy\u010derp\u00e1n\u00ed svalov\u00e9 tk\u00e1n\u011b; zlep\u0161uj\u00ed celkov\u00e9 prokrven\u00ed; podporuj\u00ed proteosynt\u00e9zu a t\u00edm v\u00fdstavbu nov\u00e9 svalov\u00e9 hmoty. &nbsp; Z\u00a0n\u00e1sleduj\u00edc\u00edho v\u00fd\u010dtu zjist\u00edte, \u017ee mnoho v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f je tzv. multifunk\u010dn\u00ed. Jejich \u00fa\u010dinky t\u00edm p\u00e1dem zasahuj\u00ed do v\u00edce r\u016fzn\u00fdch aspekt\u016f \u017eivota aktivn\u00edho sportovce. Syrov\u00e1tkov\u00fd protein Tenhle suplement je neuv\u011b\u0159iteln\u011b v\u0161estrann\u00fd, tak\u017ee nen\u00ed divu, \u017ee se objevil \u2013 a hned jako prvn\u00ed \u2013 v\u00a0na\u0161em v\u00fd\u010dtu. Napom\u00e1h\u00e1 rychlej\u0161\u00ed regeneraci sval\u016f, dod\u00e1 v\u0161echny nezbytn\u00e9 aminokyseliny a mimo jin\u00e9 tak\u00e9 posiluje imunitu. Aminokyseliny s rozv\u011btven\u00fdm \u0159et\u011bzcem (BCAA)\u00a0 Tyto zcela speci\u00e1ln\u00ed aminokyseliny pat\u0159\u00ed do skupiny aminokyselin esenci\u00e1ln\u00edch, co\u017e znamen\u00e1, \u017ee si je t\u011blo neum\u00ed samo syntetizovat. Mus\u00ed se tedy dodat pomoc\u00ed stravy \u010di v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f. A jejich u\u017e\u00edv\u00e1n\u00ed v\u00a0dob\u011b kolem tr\u00e9ninku je skute\u010dn\u011b kl\u00ed\u010dov\u00e9. Podporuj\u00ed r\u016fst sval\u016f, tlum\u00ed jejich vy\u010derp\u00e1n\u00ed i potr\u00e9ninkovou bolest. Produkty na b\u00e1zi mastn\u00fdch kyselin Tuky byste v\u00a0na\u0161em seznamu asi ne\u010dekali. P\u0159itom mastn\u00e9 kyseliny dodaj\u00ed vy\u010derpan\u00e9mu t\u011blu energii, \u0159ada z\u00a0nich m\u00e1 protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, n\u011bkter\u00e9 dokonce zabra\u0148uj\u00ed hromad\u011bn\u00ed kyseliny ml\u00e9\u010dn\u00e9 ve svalech (MCT), dal\u0161\u00ed (omega-3) redukuj\u00ed bolest, prosp\u00edvaj\u00ed kardiovaskul\u00e1rn\u00edmu syst\u00e9mu i kloub\u016fm. Kreatin Kreatin pat\u0159\u00ed k\u00a0nejpopul\u00e1rn\u011bj\u0161\u00edm suplement\u016fm v\u016fbec. Jeho schopnost nav\u00fd\u0161it s\u00edlu i objem sval\u016f byla prok\u00e1z\u00e1na \u0159adou studi\u00ed a (p\u0159edev\u0161\u00edm) ji potvrzuj\u00ed sami sportovci. Kreatin sou\u010dasn\u011b podporuje n\u00e1r\u016fst v\u00fdkonnosti a stimuluje proces regenerace po tr\u00e9ninku. Jednou z\u00a0nejprostudovan\u011bj\u0161\u00edch a tak\u00e9 nejobl\u00edben\u011bj\u0161\u00edch forem je kreatin monohydr\u00e1t. Citrulin mal\u00e1t\u00a0 Citrulin sice nen\u00ed esenci\u00e1ln\u00ed aminokyselina, ale pat\u0159\u00ed k\u00a0t\u011bm, kter\u00e9 se p\u0159i zv\u00fd\u0161en\u00e9 fyzick\u00e9 z\u00e1t\u011b\u017ei vyplat\u00ed dopl\u0148ovat, proto\u017ee t\u011blo nezvl\u00e1dne pokr\u00fdt pln\u011b svou zv\u00fd\u0161enou pot\u0159ebu. Citrulin se v\u00a0t\u011ble m\u011bn\u00ed na oxid dus\u00edku, kter\u00fd napom\u00e1h\u00e1 roz\u0161\u00ed\u0159en\u00ed c\u00e9v a t\u00edm zlep\u0161uje krevn\u00ed ob\u011bh. To je \u017e\u00e1douc\u00ed jev jak b\u011bhem tr\u00e9ninku samotn\u00e9ho, tak po n\u011bm, kdy doch\u00e1z\u00ed k\u00a0lep\u0161\u00edmu z\u00e1soben\u00ed sval\u016f \u017eivinami a n\u00e1sledn\u00e9mu odplavov\u00e1n\u00ed odpadn\u00edch l\u00e1tek. Suplementy s\u00a0obsahem citrulinu se obvykle u\u017e\u00edvaj\u00ed ji\u017e p\u0159ed tr\u00e9ninkem. Ho\u0159\u010d\u00edk Tento miner\u00e1l napom\u00e1h\u00e1 uvoln\u011bn\u00ed sval\u016f a p\u016fsob\u00ed preventivn\u011b proti k\u0159e\u010d\u00edm. Mezi nesportuj\u00edc\u00ed populac\u00ed se podle odborn\u00edk\u016f najde velk\u00e9 mno\u017estv\u00ed lid\u00ed, kte\u0159\u00ed trp\u00ed nedostatkem ho\u0159\u010d\u00edku. Sportovci ho nav\u00edc pot\u0159ebuj\u00ed v\u00edce. Ohl\u00eddejte si proto p\u0159\u00edjem tohoto miner\u00e1l\u016f a v\u00a0p\u0159\u00edpad\u011b pot\u0159eby s\u00e1hn\u011bte po vhodn\u00e9m suplementu, ide\u00e1ln\u011b po ho\u0159\u010d\u00edku v\u00a0tzv. chel\u00e1tov\u00e9 form\u011b, kter\u00e1 se l\u00e9pe vst\u0159eb\u00e1v\u00e1. Kurkumin\u00a0 Jde o l\u00e1tku p\u0159\u00edtomnou v\u00a0ko\u0159en\u00ed zn\u00e1m\u00e9m jako kurkuma. M\u00e1 antibakteri\u00e1ln\u00ed, antioxida\u010dn\u00ed a protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, \u010d\u00edm\u017e m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it proces regenerace po tr\u00e9ninku. Samotn\u00fd kurkumin se podle odborn\u00edk\u016f v\u00a0t\u011ble \u0161patn\u011b vst\u0159eb\u00e1v\u00e1, je proto \u017e\u00e1douc\u00ed pou\u017e\u00edt prepar\u00e1t s\u00a0p\u0159idanou slo\u017ekou \u2013 piperinem, p\u0159\u00edpadn\u011b formu lipozom\u00e1ln\u00ed, aby byla zaji\u0161t\u011bna dostate\u010dn\u00e1 absorpce. L-glutamin Tato \u2013 v\u00a0lidsk\u00e9m t\u011ble hojn\u011b zastoupen\u00e1 \u2013 aminokyselina je zcela nezbytn\u00e1 pro spr\u00e1vn\u00fd pr\u016fb\u011bh mnoha proces\u016f, v\u010detn\u011b protiz\u00e1n\u011btliv\u00fdch reakc\u00ed. U nesportovc\u016f je obvykle p\u0159irozen\u00e1 produkce glutaminu zcela dosta\u010duj\u00edc\u00ed, ale t\u011blo ve stresu (pod fyzickou z\u00e1t\u011b\u017e\u00ed) pot\u0159ebuje glutaminu v\u00edce, jinak hroz\u00ed oslaben\u00ed imunity a naru\u0161en\u00ed regenera\u010dn\u00edch proces\u016f. Taurin Jde o l\u00e1tku se siln\u00fdmi antioxida\u010dn\u00edmi \u00fa\u010dinky, nezbytnou pro spr\u00e1vnou funkci sval\u016f. \u0158ada proveden\u00fdch studi\u00ed prok\u00e1zala, \u017ee pokud ve svalech nen\u00ed dostatek taurinu, doch\u00e1z\u00ed k\u00a0p\u0159ed\u010dasn\u00e9mu st\u00e1rnut\u00ed pohybov\u00e9ho syst\u00e9mu a procesy regenerace nemohou spr\u00e1vn\u011b prob\u00edhat. Pod\u00e1n\u00ed vhodn\u00e9ho suplementu bezprost\u0159edn\u011b po tr\u00e9ninku vede ke stimulaci regenera\u010dn\u00edch pochod\u016f v\u00a0t\u011ble. Objevuj\u00ed se n\u00e1zory, \u017ee u\u017e\u00edv\u00e1n\u00ed taurinu po cvi\u010den\u00ed omez\u00ed n\u00e1sledn\u00fd katabolismus a\u017e o 20 %. Vitamin D Hned n\u011bkolik v\u00fdzkum\u016f potvrdilo p\u0159\u00edmou souvislost mezi n\u00edzkou hladinou vitaminu D a v\u00fdrazn\u011bj\u0161\u00edm po\u0161kozen\u00edm sval\u016f po tr\u00e9ninku, v\u010detn\u011b z\u00e1n\u011btliv\u00fdch proces\u016f. Pokud m\u00e1 organismus po v\u00fdkonu k\u00a0dispozici dostatek tohoto vitaminu, imunitn\u00ed syst\u00e9m spust\u00ed protiz\u00e1n\u011btliv\u00e9 akce, je podpo\u0159ena tvorba nov\u00fdch svalov\u00fdch bun\u011bk a t\u011blo se celkov\u011b s\u00a0n\u00e1sledky vy\u010derp\u00e1vaj\u00edc\u00edho tr\u00e9ninku l\u00e9pe vyrovn\u00e1v\u00e1. Ashwagandha Nyn\u00ed u\u017e jsme v\u00a0oblasti star\u00e9 asijsk\u00e9 medic\u00edny, kter\u00e1 \u00fa\u010dink\u016f ashwagandhy vyu\u017e\u00edv\u00e1 tis\u00edce let. Tato \u2013 z\u00a0mnoha dobr\u00fdch d\u016fvod\u016f velmi popul\u00e1rn\u00ed \u2013 rostlina se \u0159ad\u00ed mezi tzv. adaptogeny. Napom\u00e1h\u00e1 tedy t\u011blu l\u00e9pe zvl\u00e1dat stres, v\u010detn\u011b toho tr\u00e9ninkov\u00e9ho. Nav\u00edc tlum\u00ed bolesti a z\u00e1n\u011bty kloub\u016f, sni\u017euje krevn\u00ed tlak a m\u00e1 p\u0159\u00edzniv\u00fd vliv na n\u00e1ladu (mimo jin\u00e9 zm\u00edr\u0148uje \u00fazkostn\u00e9 stavy). Jej\u00ed pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed zajist\u00ed sportovc\u016fm lep\u0161\u00ed adaptaci na tr\u00e9ninkovou z\u00e1t\u011b\u017e, rychlej\u0161\u00ed regeneraci a v\u011bt\u0161\u00ed toleranci v\u016f\u010di bolesti, co\u017e se p\u0159i n\u00e1ro\u010dn\u00e9m tr\u00e9ninku v\u00edce ne\u017e hod\u00ed. Kolagen\u00a0 Kolagenov\u00e9 p\u0159\u00edpravky dnes pat\u0159\u00ed k\u00a0nejobl\u00edben\u011bj\u0161\u00edm suplement\u016fm v\u016fbec. \u00da\u010dinn\u00e9 jsou ale nejenom ve zlep\u0161en\u00ed kvality pleti, neht\u016f \u010di vlas\u016f. Aktivn\u00ed sportovce bude asi v\u00edce zaj\u00edmat p\u0159\u00edzniv\u00fd vliv na klouby, odd\u00e1len\u00ed n\u00e1stupu bolesti p\u0159i tr\u00e9ninku atd. Proto\u017ee existuje v\u00edce typ\u016f kolagenu a li\u0161\u00ed se i sv\u00fdmi c\u00edlen\u00fdmi \u00fa\u010dinky, v\u017edy pe\u010dliv\u011b volte takov\u00fd produkt, kter\u00fd odpov\u00edd\u00e1 va\u0161im konkr\u00e9tn\u00edm po\u017eadavk\u016fm. Po\u010d\u00edtejte s\u00a0nutnost\u00ed dlouhodob\u00e9ho pod\u00e1v\u00e1n\u00ed, v\u011bt\u0161inou se v\u00fdrazn\u011bj\u0161\u00ed \u00fa\u010dinek projev\u00ed b\u011bhem 10-12 t\u00fddn\u016f u\u017e\u00edv\u00e1n\u00ed. Ve v\u00fd\u010dtu vhodn\u00fdch produkt\u016f bychom takto mohli pokra\u010dovat d\u00e1l a d\u00e1l. V\u00e1m ka\u017edop\u00e1dn\u011b takov\u00e9to kr\u00e1tk\u00e9 p\u0159edstaven\u00ed ur\u010dit\u011b sta\u010d\u00ed k\u00a0tomu, abyste si ud\u011blali p\u0159edstavu o v\u00fdznamu spr\u00e1vn\u00e9ho pr\u016fb\u011bhu regenerace po tr\u00e9ninku. Nau\u010dte se nahl\u00ed\u017eet na dobu odpo\u010dinku jako na stejn\u011b d\u016fle\u017eitou f\u00e1zi, jakou je na va\u0161\u00ed cest\u011b k\u00a0\u00fasp\u011bchu tr\u00e9nink samotn\u00fd. Zdroje: https:\/\/www.issaonline.com\/blog\/post\/7-supplements-for-muscle-recovery https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9736198\/ https:\/\/www.insidetracker.com\/a\/articles\/supplements-for-workout-recovery &nbsp;<\/p>\n","protected":false},"author":2,"featured_media":534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[70,78,11,77,27,67,79],"class_list":["post-1037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vyziva","tag-odpocinek","tag-po-treninku","tag-regenerace","tag-relax","tag-suplementy","tag-unava","tag-vycerpani"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1037","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1037"}],"version-history":[{"count":2,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1037\/revisions"}],"predecessor-version":[{"id":1051,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1037\/revisions\/1051"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/534"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}