{"id":650,"date":"2013-10-13T19:45:35","date_gmt":"2013-10-13T17:45:35","guid":{"rendered":"https:\/\/nabiegowkach.pl\/blog\/co-jesc-w-dniu-zawodow-650\/"},"modified":"2013-10-13T19:45:35","modified_gmt":"2013-10-13T17:45:35","slug":"co-jesc-w-dniu-zawodow","status":"publish","type":"post","link":"https:\/\/nabiegowkach.pl\/co-jesc-w-dniu-zawodow-650\/","title":{"rendered":"Co je\u015b\u0107 w dniu zawod\u00f3w?"},"content":{"rendered":"

Zazwyczaj na zawody wyje\u017cd\u017cam wcze\u015bnie rano – \u015bniadanie oko\u0142o 4 godzin przed startem, to zdecydowanie za d\u0142ugi czas. Co zatem zabra\u0107 ze sob\u0105 i na jaki czas przed startem skonsumowa\u0107? \ud83d\ude42 Mo\u017ce ju\u017c warto np. dzie\u0144 przed startem przygotowa\u0107 odpowiednie menu?<\/p>\n

Wszystko zale\u017cy od dystansu na jakim wystartujesz. Je\u017celi to b\u0119dzie 10-15 km to wystarczy \u015bniadanie zjedzone 4 godziny przed. Bieg dystansowy powy\u017cej 30 km wymaga kilkudniowego od\u017cywiania maj\u0105cego na\u0142adowanie do maksimum zapasu glikogenu.<\/p>\n

Je\u017celi masz zamiar zje\u015b\u0107 co\u015b przed samym startem to nie b\u0119dzie to materia\u0142 energetyczny, z kt\u00f3rego skorzysta organizm w czasie wysi\u0142ku lecz tylko u\u015bmierzenie g\u0142odu. Zjedz co\u015b lekkiego np. batonik dla sportowc\u00f3w, polecam przegryza\u0107 np. suszone morele lecz prosz\u0119 pami\u0119ta\u0107 \u017ceby to by\u0142 produkt o niskim indeksie glikemicznym. Czyli to co zjesz nie powinno zawiera\u0107 w\u0119glowodan\u00f3w wch\u0142anianych szybko poniewa\u017c spowoduj\u0105 hipoglikemi\u0119, co oznacza \u017ce na pewien czas os\u0142abniesz jak cukrzyk bez insuliny. Wa\u017cniejsze jest \u017ceby w czasie zawod\u00f3w systematycznie uzupe\u0142nia\u0107 w organizmie wod\u0119 i elektrolity, a po zako\u0144czonym biegu jak najszybciej uzupe\u0142ni\u0107 w\u0119glowodany oraz bia\u0142ko.<\/p>\n","protected":false},"excerpt":{"rendered":"

Zazwyczaj na zawody wyje\u017cd\u017cam wcze\u015bnie rano – \u015bniadanie oko\u0142o 4 godzin przed startem, to zdecydowanie za d\u0142ugi czas. Co zatem zabra\u0107 ze sob\u0105 i na jaki czas przed startem skonsumowa\u0107? \ud83d\ude42 Mo\u017ce ju\u017c warto np. dzie\u0144 przed startem przygotowa\u0107 odpowiednie menu?<\/p>\n","protected":false},"author":8,"featured_media":11026,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[41],"tags":[828,833],"class_list":["post-650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pytanie-do-trenera","tag-jozef-michalek","tag-pytanie-do-trenera"],"acf":[],"yoast_head":"\nCo je\u015b\u0107 w dniu zawod\u00f3w?<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nabiegowkach.pl\/co-jesc-w-dniu-zawodow-650\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Co je\u015b\u0107 w dniu zawod\u00f3w?\" \/>\n<meta property=\"og:description\" content=\"Zazwyczaj na zawody wyje\u017cd\u017cam wcze\u015bnie rano - \u015bniadanie oko\u0142o 4 godzin przed startem, to zdecydowanie za d\u0142ugi czas. 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