{"id":2019,"date":"2021-10-08T12:40:55","date_gmt":"2021-10-08T12:40:55","guid":{"rendered":"https:\/\/blog.lovelyketo.com\/?p=2019"},"modified":"2021-10-26T12:02:48","modified_gmt":"2021-10-26T12:02:48","slug":"keto-diet-and-exercise","status":"publish","type":"post","link":"https:\/\/blog.lovelyketo.com\/cs\/keto-dieta-a-cviceni\/","title":{"rendered":"Keto dieta a cvi\u010den\u00ed"},"content":{"rendered":"<p>V posledn\u00edch p\u011bti letech se ketogenn\u00ed dieta roz\u0161\u00ed\u0159ila mezi sportovn\u00edmi nad\u0161enci. Podle dosud proveden\u00fdch v\u00fdzkum\u016f se <a href=\"https:\/\/blog.lovelyketo.com\/cs\/custom-keto-diet-quiz\/\">Keto Die<\/a>t a Cvi\u010den\u00ed je nejen mo\u017en\u00e1, ale i v\u00edt\u011bzn\u00e1 volba.<\/p>\n<p>V tomto p\u0159\u00edsp\u011bvku najdete v\u0161echny informace, studie a odpov\u011bdi, kter\u00e9 hled\u00e1te, abyste zv\u00fd\u0161ili svou v\u00fdkonnost ve sportu pomoc\u00ed ketogenn\u00ed diety.<\/p>\n<p>Kdy\u017e mluv\u00edme o ketogenn\u00edm tr\u00e9ninku, je nezbytn\u00e9 polo\u017eit si ot\u00e1zku: je vyv\u00e1\u017een\u00e1 ketogenn\u00ed strava schopna zajistit spr\u00e1vn\u00e9 palivo pro fyzickou n\u00e1mahu, p\u0159esn\u011b jako cukr? Tento p\u0159\u00edsp\u011bvek na blogu slou\u017e\u00ed pr\u00e1v\u011b k zodpov\u011bzen\u00ed t\u00e9to ot\u00e1zky.<\/p>\n<p>V t\u00e9to souvislosti je zaj\u00edmav\u00e9, \u017ee hlavn\u00ed rozd\u00edl mezi amat\u00e9rsk\u00fdm a profesion\u00e1ln\u00edm sportovcem nen\u00ed ve schopnosti spalovat cukr, ale sp\u00ed\u0161e ve schopnosti spalovat tuk.<\/p>\n<blockquote><p>\u010c\u00edm lep\u0161\u00ed, t\u00edm l\u00e9pe pro sportovce.<\/p><\/blockquote>\n<p>Po objasn\u011bn\u00ed t\u00e9to skute\u010dnosti je snadn\u00e9 pochopit, jak m\u016f\u017ee ketogenn\u00ed p\u0159\u00edstup, dob\u0159e proveden\u00fd a vyv\u00e1\u017een\u00fd, poskytnout zaj\u00edmavou odpov\u011b\u010f na kr\u00e1tkodob\u00e9 i dlouhodob\u00e9 energetick\u00e9 po\u017eadavky sportovc\u016f, a to jak amat\u00e9rsk\u00fdch, tak profesion\u00e1ln\u00edch.<\/p>\n<p><div class=\"html-banner\"><style>\r\na.btn{display:inline-block;text-align:center;font-weight:300;}\r\n.btn{color:#fff;cursor:pointer;font-weight:300;font-size:14px;font-family:Montserrat,sans-serif;-webkit-user-select:none;-moz-user-select:none;-ms-user-select:none;user-select:none;}\r\n.btn:focus{outline:0;}\r\n.btn-wide{width:100%;}\r\n.btn-wide{max-width:100%;border-radius:50px;border:none;background:0 0;padding:15px;margin-bottom:15px;}\r\n.btn-wide,a.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);position:relative;}\r\n.male{text-align:left;padding-left:60px;font-weight:500;}\r\n.male img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);position:relative;text-align:left;padding-left:60px;font-weight:500;}\r\n.female img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.next{position:relative;}\r\na.next:after{content:'';position:absolute;right:10px;top:50%;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);width:30px;height:30px;background-size:contain;background-repeat:no-repeat;background-position:center;}\r\n@media only screen and (min-width:480px){\r\n.btn-wide{width:300px;}\r\n}\r\na.next:after{background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);}\r\na.male{font-weight:500;}\r\n.btn-wide{background:#63c6c2;background:-moz-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:-webkit-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:linear-gradient(to right,#63c6c2 0,#7e81be 90%);}\r\n\r\na.next:after{content:none;}\r\na.next *{box-sizing:border-box;}\r\na.next{width:250px;height:250px;border-radius:50%;display:inline-flex;flex-flow:column;padding:0;justify-content:center;align-items:center;background:0 0;}\r\n.female img,.male img{position:relative;left:0;width:60px;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);top:0;}\r\na.next span{font-size:18px;margin-top:10px;font-weight:700;}\r\n@media (max-width:767px){\r\na.next{width:200px;height:200px;}\r\n}\r\n\r\n\/*! CSS Used from: Embedded *\/\r\n.r-cta-wr{display:flex;align-items:center;justify-content:center;}\r\na.next{margin-bottom:15px;background:red;width:200px;height:60px;border-radius:10px;margin:0px 12px;padding:10px 20px;box-sizing:border-box;display:flex;align-items:center;justify-content:space-between;text-decoration:none;flex-flow:row;}\r\n.g-but-1 img{width:30px;}\r\n.g-but-1{display:flex;align-items:center;}\r\n.g-but-1 span{margin-top:0px!important;margin-left:5px;font-weight:600!important;font-size:16px!important;}\r\n.r-f-ico{width:25px;height:25px;background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);background-size:cover;border-radius:100%;border:1px solid #fff;box-shadow:0px 0px 2px #fff;}\r\na.next.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);box-shadow:2px 2px 10px #cb5d7c;}\r\na.next.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);box-shadow:2px 2px 10px #7b7de8;}\r\n.cta-title{font-weight:bold;font-size:13px;margin-bottom:15px;text-align:center;}\r\n@media (max-width:450px){\r\n.r-cta-wr{flex-wrap:wrap;}\r\na.next{margin:0px 12px 20px;}\r\n}\r\n\r\na.btn.btn-wide.next.static.home-quiz:hover {\r\n    color: #fff;\r\n    opacity: 0.8;\r\n}\r\n<\/style>\r\n\r\n<div class=\"r-cta-in\">\r\n                                        <div class=\"cta-title\">\r\n                                            28DENN\u00cd J\u00cdDELN\u00cd\u010cEK S N\u00cdZK\u00ddM OBSAHEM SACHARID\u016e - 1MINUTOV\u00dd TEST V\u00c1M NAPOV\u00cd\r\n                                        <\/div>\r\n                                        <div class=\"r-cta-wr\">\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/female\" target=\"_blank\" data-answer=\"female\" class=\"btn btn-wide female next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/women.svg\">\r\n                                                    <span>Samice<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/male\" target=\"_blank\" data-answer=\"male\" class=\"btn btn-wide male next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/men.svg\">\r\n                                                    <span>Mu\u017ei<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                        <\/div>\r\n                                    <\/div><\/div><\/p>\n<h3>JAK\u00c9 JSOU V\u00ddHODY KETOGENN\u00cd DIETY PRO SPORTOVCE A SPORTOVKYN\u011a?<\/h3>\n<p>V\u00fdhody ketogenn\u00ed diety p\u0159i sportov\u00e1n\u00ed jsou rozmanit\u00e9. Zde jsou 4 nejd\u016fle\u017eit\u011bj\u0161\u00ed:<\/p>\n<p style=\"text-align: center;\">1. <strong>STABILN\u011aJ\u0160\u00cd ENERGIE<\/strong><\/p>\n<p style=\"text-align: left;\">Ketogenn\u00ed dieta umo\u017e\u0148uje sportovc\u016fm spol\u00e9hat se v\u00edce na tuky ne\u017e na cukr (kter\u00fd p\u016fsob\u00ed rychle, ale okam\u017eit\u011b se vy\u010derp\u00e1).<\/p>\n<p>To je u\u017eite\u010dn\u00e9 zejm\u00e9na p\u0159i n\u00edzk\u00e9 nebo st\u0159edn\u011b intenzivn\u00ed z\u00e1t\u011b\u017ei.<\/p>\n<p>Proto\u017ee tuk je na\u0161\u00edm nejhojn\u011bj\u0161\u00edm a nej\u00fa\u010dinn\u011bj\u0161\u00edm zdrojem paliva, mohou keto sportovci tr\u00e9novat del\u0161\u00ed dobu a zotavit se z n\u00e1mahy jako prvn\u00ed.<\/p>\n<p style=\"text-align: center;\"><strong>2. \u00daSPORY GLYKOGENU<\/strong><\/p>\n<p style=\"text-align: left;\">Dal\u0161\u00ed v\u00fdhodou p\u0159i spalov\u00e1n\u00ed tuk\u016f je schopnost ukl\u00e1dat glykogen.<\/p>\n<p>\u0160et\u0159en\u00edm glykogenu (forma, v n\u00ed\u017e se gluk\u00f3za ukl\u00e1d\u00e1 ve svalech a j\u00e1trech) je k dispozici v\u011bt\u0161\u00ed mno\u017estv\u00ed pro kr\u00e1tk\u00e9, ale intenzivn\u00ed v\u00fdkony, p\u0159i nich\u017e je nezbytn\u00e1 a pot\u0159ebn\u00e1.<\/p>\n<p>Sportovec tak m\u00e1 k dispozici tukov\u00e9 palivo pro st\u0159edn\u011b dlouh\u00e9 a dlouh\u00e9 regenera\u010dn\u00ed v\u00fdkony a z\u00e1rove\u0148 \u0161et\u0159\u00ed u\u017eite\u010dn\u00fd glykogen pro kr\u00e1tk\u00e9, ale intenzivn\u00ed v\u00fdkony.<\/p>\n<p style=\"text-align: center;\"><strong>3. LEP\u0160\u00cd ZOTAVEN\u00cd ZE Z\u00c1KLADN\u00cdHO CHRONICK\u00c9HO Z\u00c1N\u011aTU<\/strong><\/p>\n<p style=\"text-align: left;\">Dob\u0159e sestaven\u00e1 ketogenn\u00ed dieta v\u00fdrazn\u011b sni\u017euje chronick\u00fd z\u00e1n\u011bt, co\u017e je d\u016fle\u017eit\u00fd faktor, kter\u00fd br\u00e1n\u00ed spr\u00e1vn\u00e9 regeneraci po intenzivn\u00edm tr\u00e9ninku.<\/p>\n<p>Ketogenn\u00ed strava m\u016f\u017ee d\u00edky sv\u00fdm protiz\u00e1n\u011btliv\u00fdm vlastnostem podpo\u0159it lep\u0161\u00ed regeneraci.<\/p>\n<p>Nejlep\u0161\u00edm zp\u016fsobem, jak toho dos\u00e1hnout, je pou\u017e\u00edvat bohat\u00e9, zdrav\u00e9 a v\u00fd\u017eivn\u00e9 potraviny, kter\u00e9 nestimuluj\u00ed inzul\u00edn, konzumovat je s ohledem na v\u0161echny pot\u0159eby na\u0161eho tr\u00e1ven\u00ed a o\u0161et\u0159ovat st\u0159evn\u00ed ekosyst\u00e9m.<\/p>\n<p style=\"text-align: center;\"><strong>4. NORMALIZOVAN\u00c1 CHU\u0164 K J\u00cdDLU<\/strong><\/p>\n<p style=\"text-align: left;\">Ketogenn\u00ed dieta vede k vyrovn\u00e1n\u00ed chuti k j\u00eddlu, kter\u00e1 se sni\u017euje.<\/p>\n<p>Pro\u010d je tento bod pro sportovce tak d\u016fle\u017eit\u00fd?<\/p>\n<p>Spr\u00e1vn\u011b funguj\u00edc\u00ed chu\u0165 k j\u00eddlu umo\u017e\u0148uje sportovc\u016fm sn\u00edst spr\u00e1vn\u00e9 mno\u017estv\u00ed j\u00eddla ve spr\u00e1vn\u00fd \u010das a hlavn\u011b nepodlehnout poku\u0161en\u00ed nezdrav\u00fdch potravin, kter\u00e9 by jim br\u00e1nily v jejich \u00fasil\u00ed.<\/p>\n<p>Tr\u00e9nink m\u016f\u017ee zvy\u0161ovat hlad, co\u017e je faktor, kter\u00fd m\u016f\u017ee v\u00e9st sportovce k tomu, \u017ee jed\u00ed \u0161patn\u011b, v\u00edce, ne\u017e je nutn\u00e9, a d\u00e1vaj\u00ed p\u0159ednost nezdrav\u00fdm potravin\u00e1m nebo potravin\u00e1m s p\u0159\u00edli\u0161 vysok\u00fdm obsahem cukr\u016f a mouky.<\/p>\n<h3>CO ZP\u016eSOBUJE CVI\u010cEN\u00cd NA \u00daROVNI KETOL\u00c1TEK?<\/h3>\n<p>ODPOROV\u00c1 AKTIVITA N\u00cdZK\u00c9 INTENZITY<br \/>\n(Tato aktivita zvy\u0161uje hladinu ketol\u00e1tek).<\/p>\n<p>Pokud tedy dr\u017e\u00edte ketogenn\u00ed dietu a sportujete tr\u00e9ninkem s n\u00edzkou nebo st\u0159edn\u00ed intenzitou, hladina ketol\u00e1tek v krvi se zv\u00fd\u0161\u00ed a hladina gluk\u00f3zy v krvi se sn\u00ed\u017e\u00ed.<\/p>\n<p>Je to proto, \u017ee spot\u0159ebov\u00e1v\u00e1te z\u00e1soby t\u011blesn\u00e9ho tuku jako palivo pro svou fyzickou aktivitu a \u010d\u00e1st tohoto tuku se p\u0159em\u011b\u0148uje na ketony.<\/p>\n<p>K tomu doch\u00e1z\u00ed, kdy\u017e se m\u016f\u017eete spolehnout na dostate\u010dn\u00e9 mno\u017estv\u00ed tukov\u00fdch z\u00e1sob.<\/p>\n<p>Nap\u0159\u00edklad u profesion\u00e1ln\u00edch b\u011b\u017ec\u016f bylo zji\u0161t\u011bno, \u017ee ve vrcholn\u00e9 f\u00e1zi tr\u00e9ninku sp\u00e1lili ti, kte\u0159\u00ed tr\u00e9nuj\u00ed s keto, 2-3kr\u00e1t v\u00edce tuku ne\u017e jejich kolegov\u00e9, kte\u0159\u00ed konzumuj\u00ed velk\u00e9 mno\u017estv\u00ed cukru.<\/p>\n<p>A to zaji\u0161\u0165uje vynikaj\u00edc\u00ed fyzickou kondici a dostatek energie, kter\u00e1 ji zaru\u010d\u00ed na tak dlouho, jak je t\u0159eba, dokonce i na velmi dlouho.<\/p>\n<p>VYSOCE INTENZIVN\u00cd AKTIVITA<br \/>\n(Tato \u010dinnost naopak do\u010dasn\u011b sni\u017euje hladinu keton\u016f ve prosp\u011bch cukru.)<\/p>\n<p>Pokud nap\u0159\u00edklad zv\u00fd\u0161\u00edme fyzickou aktivitu o 75 % nebo v\u00edce, sn\u00ed\u017e\u00ed se hladina ketol\u00e1tek a zv\u00fd\u0161\u00ed se hladina cukru v krvi. To je do\u010dasn\u00e9 a norm\u00e1ln\u00ed.<\/p>\n<blockquote><p>St\u00e1v\u00e1 se to proto, \u017ee zvy\u0161ov\u00e1n\u00edm intenzity vy\u017eadujete v\u00edce energie p\u0159ipraven\u00e9 k pou\u017eit\u00ed va\u0161eho t\u011bla a d\u011bl\u00e1te to velmi rychle.<\/p><\/blockquote>\n<p>Proto\u017ee gluk\u00f3za se spaluje rychleji ne\u017e tuk, za\u010dnete pou\u017e\u00edvat vy\u0161\u0161\u00ed procento gluk\u00f3zy.<\/p>\n<p>A tak i kdy\u017e se p\u0159i intenzivn\u011bj\u0161\u00edm tr\u00e9ninku budete m\u00e9n\u011b spol\u00e9hat na tuky jako na palivo, z\u00e1rove\u0148 budete i nad\u00e1le p\u0159ij\u00edmat v\u00edce tuk\u016f.<\/p>\n<p>Je to proto, \u017ee se zv\u00fd\u0161ila celkov\u00e1 pot\u0159eba a \u017ee t\u011blo je schopno vyr\u00e1b\u011bt na po\u017e\u00e1d\u00e1n\u00ed cukr, kter\u00fd pot\u0159ebuje, ani\u017e by se muselo vracet k metabolismu zalo\u017een\u00e9mu na cukrech.<\/p>\n<p>&nbsp;<\/p>\n<h3>LZE P\u0158I KETOGENN\u00cd DIET\u011a BUDOVAT SVALY?<\/h3>\n<p>Ano, m\u016f\u017eete. Ketogenn\u00ed dieta m\u016f\u017ee zlep\u0161it slo\u017een\u00ed t\u011bla a podpo\u0159it \u00fabytek tukov\u00e9 hmoty, ani\u017e by do\u0161lo ke ztr\u00e1t\u011b (nebo naopak k n\u00e1r\u016fstu) svalov\u00e9 hmoty.<\/p>\n<p>Budov\u00e1n\u00ed sval\u016f je komplexn\u00ed \u010dinnost, kter\u00e1 vy\u017eaduje v\u00edce faktor\u016f, jich\u017e lze \u00fasp\u011b\u0161n\u011b dos\u00e1hnout vyv\u00e1\u017eenou a dob\u0159e sestavenou ketogenn\u00ed stravou.<\/p>\n<p>V tomto ohledu je d\u016fle\u017eit\u00e9 stanovit 3 aspekty.<\/p>\n<h4>JAK TR\u00c9NOVAT<\/h4>\n<p>Ide\u00e1ln\u00ed je vystavovat t\u011blo postupn\u011b vy\u0161\u0161\u00ed z\u00e1t\u011b\u017ei, tr\u00e9ninky prov\u00e1d\u011bt 3-5kr\u00e1t t\u00fddn\u011b a pokra\u010dovat v progresivn\u00edm programu pro zv\u00fd\u0161en\u00ed vytrvalosti.<\/p>\n<p>K tomuto \u00fa\u010delu jsou ide\u00e1ln\u00ed \u010dinky a cvi\u010den\u00ed s voln\u00fdm t\u011blem.<\/p>\n<p>P\u0159\u00edpadn\u011b m\u016f\u017eete cvi\u010dit gymnastiku, b\u011bhat, plavat, pilates, prov\u00e1d\u011bt r\u016fzn\u00e9 sportovn\u00ed aktivity v t\u011blocvi\u010dn\u011b i doma.<\/p>\n<p>Zvl\u00e1\u0161t\u011b prosp\u011b\u0161n\u00fd p\u0159i keto diet\u011b je nov\u00fd kalistenick\u00fd tr\u00e9nink.<\/p>\n<h4>JAK J\u00cdST<\/h4>\n<p>P\u0159i dodr\u017eov\u00e1n\u00ed keto diety a cvi\u010den\u00ed je nezbytn\u00e9 doprov\u00e1zet tr\u00e9nink bohat\u00fdm a vyv\u00e1\u017een\u00fdm stravovac\u00edm programem, jeho\u017e z\u00e1kladem jsou koncentrovan\u00e9 a velmi v\u00fd\u017eivn\u00e9 potraviny, zejm\u00e9na \u017eivo\u010di\u0161n\u00e9ho a \u010d\u00e1ste\u010dn\u011b rostlinn\u00e9ho p\u016fvodu.<\/p>\n<p>To je nezbytn\u00e9 pro budov\u00e1n\u00ed sval\u016f, co\u017e je n\u00e1ro\u010dn\u00e1 a n\u00e1kladn\u00e1 \u010dinnost, pro kterou mus\u00edte sv\u00e9mu t\u011blu d\u00e1vat spr\u00e1vn\u00e9 sign\u00e1ly (zejm\u00e9na anabolick\u00e9).<\/p>\n<p>V tomto smyslu maj\u00ed zdrav\u00e9 potraviny z \u017eivo\u010di\u0161n\u00e9 \u0159\u00ed\u0161e dal\u0161\u00ed pochod, dopln\u011bn\u00fd o velmi zaj\u00edmav\u00e9 rostlinn\u00e9 \u017eiviny, kter\u00e9 dopl\u0148uj\u00ed a vyva\u017euj\u00ed celkov\u00fd p\u0159\u00edjem.<\/p>\n<p>Je nezbytn\u00e9 m\u00edt kompletn\u00ed a vyv\u00e1\u017een\u00fd denn\u00ed a t\u00fddenn\u00ed program, aby se p\u0159ede\u0161lo nedostatku.<\/p>\n<p>Pokud z jak\u00e9hokoli d\u016fvodu nebudete j\u00edst dostate\u010dn\u011b, va\u0161e t\u011blo nebude schopno vyd\u00e1vat energii na budov\u00e1n\u00ed siln\u00fdch, zdrav\u00fdch a \u0161t\u00edhl\u00fdch svalov\u00fdch tk\u00e1n\u00ed (kter\u00e9 jsou luxusem), ale vyu\u017eije v\u0161echny dostupn\u00e9 zdroje na \u017eivotn\u011b d\u016fle\u017eit\u00e9 procesy, kter\u00e9 maj\u00ed v\u017edy p\u0159ednost.<\/p>\n<p>Va\u0161e svaly pot\u0159ebuj\u00ed spr\u00e1vnou kombinaci \"blok\u016f\", tak\u017ee mus\u00edte konzumovat celou \u0161k\u00e1lu aminokyselin ve spr\u00e1vn\u00e9m pom\u011bru a mno\u017estv\u00ed.<\/p>\n<h4>CO J\u00cdST A \u010cEMU SE VYHNOUT<\/h4>\n<p>Pokud konzumujete p\u0159edev\u0161\u00edm \u010derstv\u00e9 a kvalitn\u00ed \u017eivo\u010di\u0161n\u00e9 potraviny, je to pom\u011brn\u011b jednoduch\u00e9: ryby, maso, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/p>\n<p>Samotn\u00e9 rostlinn\u00e9 potraviny k budov\u00e1n\u00ed sval\u016f nesta\u010d\u00ed, proto\u017ee zcela postr\u00e1daj\u00ed nebo maj\u00ed nedostate\u010dn\u00e9 mno\u017estv\u00ed n\u011bkter\u00fdch esenci\u00e1ln\u00edch aminokyselin, jako je methionin nebo tryptofan, kter\u00e9 jsou nezbytn\u00e9 pro podporu zdrav\u00e9 a vyv\u00e1\u017een\u00e9 fyziologick\u00e9 svalov\u00e9 hypertrofie.<\/p>\n<p>D\u016fle\u017eit\u00fd je tak\u00e9 dostate\u010dn\u00fd a vydatn\u00fd p\u0159\u00edjem zdrav\u00fdch tuk\u016f, prekurzor\u016f steroidn\u00edch hormon\u016f, kter\u00e9 slou\u017e\u00ed k budov\u00e1n\u00ed nov\u00fdch zdrav\u00fdch bun\u011bk a k vst\u0159eb\u00e1v\u00e1n\u00ed mnoha d\u016fle\u017eit\u00fdch mikro\u017eivin u\u017eite\u010dn\u00fdch pro budov\u00e1n\u00ed sval\u016f.<\/p>\n<p>Zdrav\u00e9 tuky tak\u00e9 zabra\u0148uj\u00ed chronick\u00fdm z\u00e1n\u011bt\u016fm, kter\u00e9 jsou p\u0159\u00ed\u010dinou \u00fabytku svalov\u00e9 hmoty a obt\u00ed\u017en\u00e9 regenerace po n\u00e1maze.<\/p>\n<p>K \u010derstv\u00fdm a vyv\u00e1\u017een\u00fdm b\u00edlkovin\u00e1m a zdrav\u00fdm tuk\u016fm vynikaj\u00edc\u00ed kvality je t\u0159eba v\u017edy p\u0159idat dostate\u010dn\u00e9 mno\u017estv\u00ed va\u0159en\u00e9 zeleniny, kter\u00e1 je nejvhodn\u011bj\u0161\u00ed a nejl\u00e9pe stravitelnou formou sacharid\u016f.<\/p>\n<p>Rostliny jsou tak\u00e9 vynikaj\u00edc\u00edm zdrojem vitam\u00edn\u016f, miner\u00e1l\u016f a cenn\u00fdch vl\u00e1knin pro st\u0159evn\u00ed mikrofl\u00f3ru. Zat\u00edmco oleje ze semen, kter\u00e9 jsou pln\u00e9 omega 6 a potenci\u00e1ln\u011b proz\u00e1n\u011btliv\u00fdch transmastn\u00fdch kyselin a<a href=\"https:\/\/blog.lovelyketo.com\/cs\/15-duvodu-proc-neztracite-vahu-na-keto\/\"> je t\u0159eba se vyh\u00fdbat nezdrav\u00fdm potravin\u00e1m<\/a>.<\/p>\n<h4><div class=\"html-banner\"><style>\r\na.btn{display:inline-block;text-align:center;font-weight:300;}\r\n.btn{color:#fff;cursor:pointer;font-weight:300;font-size:14px;font-family:Montserrat,sans-serif;-webkit-user-select:none;-moz-user-select:none;-ms-user-select:none;user-select:none;}\r\n.btn:focus{outline:0;}\r\n.btn-wide{width:100%;}\r\n.btn-wide{max-width:100%;border-radius:50px;border:none;background:0 0;padding:15px;margin-bottom:15px;}\r\n.btn-wide,a.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);position:relative;}\r\n.male{text-align:left;padding-left:60px;font-weight:500;}\r\n.male img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);position:relative;text-align:left;padding-left:60px;font-weight:500;}\r\n.female img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.next{position:relative;}\r\na.next:after{content:'';position:absolute;right:10px;top:50%;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);width:30px;height:30px;background-size:contain;background-repeat:no-repeat;background-position:center;}\r\n@media only screen and (min-width:480px){\r\n.btn-wide{width:300px;}\r\n}\r\na.next:after{background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);}\r\na.male{font-weight:500;}\r\n.btn-wide{background:#63c6c2;background:-moz-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:-webkit-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:linear-gradient(to right,#63c6c2 0,#7e81be 90%);}\r\n\r\na.next:after{content:none;}\r\na.next *{box-sizing:border-box;}\r\na.next{width:250px;height:250px;border-radius:50%;display:inline-flex;flex-flow:column;padding:0;justify-content:center;align-items:center;background:0 0;}\r\n.female img,.male img{position:relative;left:0;width:60px;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);top:0;}\r\na.next span{font-size:18px;margin-top:10px;font-weight:700;}\r\n@media (max-width:767px){\r\na.next{width:200px;height:200px;}\r\n}\r\n\r\n\/*! CSS Used from: Embedded *\/\r\n.r-cta-wr{display:flex;align-items:center;justify-content:center;}\r\na.next{margin-bottom:15px;background:red;width:200px;height:60px;border-radius:10px;margin:0px 12px;padding:10px 20px;box-sizing:border-box;display:flex;align-items:center;justify-content:space-between;text-decoration:none;flex-flow:row;}\r\n.g-but-1 img{width:30px;}\r\n.g-but-1{display:flex;align-items:center;}\r\n.g-but-1 span{margin-top:0px!important;margin-left:5px;font-weight:600!important;font-size:16px!important;}\r\n.r-f-ico{width:25px;height:25px;background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);background-size:cover;border-radius:100%;border:1px solid #fff;box-shadow:0px 0px 2px #fff;}\r\na.next.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);box-shadow:2px 2px 10px #cb5d7c;}\r\na.next.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);box-shadow:2px 2px 10px #7b7de8;}\r\n.cta-title{font-weight:bold;font-size:13px;margin-bottom:15px;text-align:center;}\r\n@media (max-width:450px){\r\n.r-cta-wr{flex-wrap:wrap;}\r\na.next{margin:0px 12px 20px;}\r\n}\r\n\r\na.btn.btn-wide.next.static.home-quiz:hover {\r\n    color: #fff;\r\n    opacity: 0.8;\r\n}\r\n<\/style>\r\n\r\n<div class=\"r-cta-in\">\r\n                                        <div class=\"cta-title\">\r\n                                            28DENN\u00cd J\u00cdDELN\u00cd\u010cEK S N\u00cdZK\u00ddM OBSAHEM SACHARID\u016e - 1MINUTOV\u00dd TEST V\u00c1M NAPOV\u00cd\r\n                                        <\/div>\r\n                                        <div class=\"r-cta-wr\">\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/female\" target=\"_blank\" data-answer=\"female\" class=\"btn btn-wide female next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/women.svg\">\r\n                                                    <span>Samice<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/male\" target=\"_blank\" data-answer=\"male\" class=\"btn btn-wide male next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/men.svg\">\r\n                                                    <span>Mu\u017ei<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                        <\/div>\r\n                                    <\/div><\/div><\/h4>\n<h4>JAK SP\u00c1T<\/h4>\n<p>B\u011bhem sp\u00e1nku doch\u00e1z\u00ed k nejv\u011bt\u0161\u00edmu mno\u017estv\u00ed energie a regeneraci sval\u016f.<\/p>\n<p>Je to v\u0161ak n\u011bco, \u010demu \u010dasto nev\u011bnujeme spr\u00e1vnou pozornost a co je prvn\u00ed v\u011bc\u00ed, kterou omezujeme, aby n\u00e1m umo\u017enila aktivn\u00ed a \u010dil\u00fd \u017eivot.<\/p>\n<p>Nap\u0159\u00edklad profesion\u00e1ln\u00ed basketbalist\u00e9 jsou zn\u00e1m\u00ed t\u00edm, \u017ee po d\u016fle\u017eit\u00e9m z\u00e1pase nebo po intenzivn\u00edm tr\u00e9ninku sp\u00ed i 12 hodin.<\/p>\n<p>Tak\u017ee vy <a href=\"https:\/\/blog.lovelyketo.com\/cs\/priciny-a-reseni-problemu-se-spankem\/\">pl\u00e1novat sp\u00e1nek<\/a> 8 hodin v kuse, po\u010d\u00ednaje p\u0159ed p\u016flnoc\u00ed, ka\u017ed\u00fd den, kdy m\u016f\u017eete, a dodr\u017eujte tento sp\u00e1nkov\u00fd program zejm\u00e9na b\u011bhem t\u00fddne nebo p\u0159ed d\u016fle\u017eit\u00fdm z\u00e1vazkem.<\/p>\n<h5>CHOV\u00c1N\u00cd, KTER\u00c9MU SE VYHNOUT, ABYSTE SI NEPO\u0160KODILI SP\u00c1NEK.<\/h5>\n<p>Vyvarujte se v\u0161eho, co by mohlo naru\u0161it kvalitu va\u0161eho sp\u00e1nku a jeho d\u00e9lku, jako je nap\u0159\u00edklad pozdn\u00ed us\u00edn\u00e1n\u00ed, pit\u00ed alkoholu ve ve\u010dern\u00edch hodin\u00e1ch nebo p\u0159\u00edli\u0161 vydatn\u00e9 j\u00eddlo t\u011bsn\u011b p\u0159ed span\u00edm.<\/p>\n<p>Nezapome\u0148te, \u017ee minim\u00e1ln\u00ed bezpe\u010dn\u00fd odstup mezi posledn\u00edm j\u00eddlem a dobou, kdy jdete sp\u00e1t, by m\u011bl b\u00fdt t\u0159i hodiny.<\/p>\n<p>Krom\u011b toho nevystavujte o\u010di um\u011bl\u00e9mu sv\u011btlu, televizn\u00edm obrazovk\u00e1m nebo po\u010d\u00edta\u010d\u016fm po dev\u00e1t\u00e9 hodin\u011b rann\u00ed a nezapome\u0148te, \u017ee je m\u016f\u017eete skv\u011ble chr\u00e1nit ochrann\u00fdmi br\u00fdlemi.<\/p>\n<p>K zaji\u0161t\u011bn\u00ed v\u00fdborn\u00e9ho cirkadi\u00e1nn\u00edho rytmu a spr\u00e1vn\u00e9 hladiny kortizolu (vysok\u00e9 r\u00e1no a n\u00edzk\u00e9 ve\u010der, co\u017e je z\u00e1rukou hlubok\u00e9ho sp\u00e1nku) je velmi u\u017eite\u010dn\u00e9 vystavit t\u011blo slune\u010dn\u00edmu sv\u011btlu po probuzen\u00ed a r\u00e1no.<\/p>\n<p>Hlubok\u00e9 a <a href=\"https:\/\/blog.lovelyketo.com\/cs\/priciny-a-reseni-problemu-se-spankem\/\">dostate\u010dn\u00fd sp\u00e1nek<\/a> je d\u016fle\u017eit\u00fdm regul\u00e1torem na\u0161ich cirkadi\u00e1nn\u00edch rytm\u016f, slo\u017eit\u00fdch vnit\u0159n\u00edch hodin v\u0161ech na\u0161ich org\u00e1n\u016f a hormon\u016f, na nich\u017e z\u00e1vis\u00ed tvorba sval\u016f a ukl\u00e1d\u00e1n\u00ed drahocenn\u00e9 \u017eivotn\u00ed energie.<\/p>\n<p>Pokud je v\u00e1\u0161 sp\u00e1nek naru\u0161en, analyzujte v\u0161echny faktory, kter\u00e9 mohou po\u0161kodit jeho kvalitu, a zave\u010fte v\u0161echny nejlep\u0161\u00ed strategie, kter\u00e9 v\u00e1m umo\u017en\u00ed dob\u0159e sp\u00e1t.<\/p>\n<h3>Je \u010das za\u010d\u00edt s keto dietou a cvi\u010den\u00edm<\/h3>\n<p>Z\u00edskejte to, co chcete, a jak to chcete - s na\u0161imi <a href=\"http:\/\/www.lovelyketo.com\">individu\u00e1ln\u00ed stravovac\u00ed pl\u00e1ny<\/a>.<\/p>\n<p>Kdy\u017e si vezmete\u00a0<strong><a href=\"https:\/\/lovelyketo.com\/\">n\u00e1\u0161 pr\u016fzkum<\/a><\/strong>, nezapome\u0148te n\u00e1m sd\u011blit, \u010demu d\u00e1v\u00e1te p\u0159ednost. Nej\u00edte ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce, mo\u0159sk\u00e9 plody nebo vep\u0159ov\u00e9 maso? Ty odstran\u00edme. M\u00e1te na va\u0159en\u00ed jen kr\u00e1tk\u00fd \u010das? \u017d\u00e1dn\u00fd probl\u00e9m. Do va\u0161eho pl\u00e1nu p\u0159id\u00e1me pouze rychl\u00e9 a snadn\u00e9 recepty.<\/p>\n<p>Jednou z nejlep\u0161\u00edch \u010d\u00e1st\u00ed na\u0161\u00ed <a href=\"https:\/\/blog.lovelyketo.com\/cs\/custom-keto-diet-quiz\/\">individu\u00e1ln\u00ed stravovac\u00ed pl\u00e1ny<\/a> je, \u017ee nic nen\u00ed pevn\u011b d\u00e1no. Pokud se v\u00e1m recept nel\u00edb\u00ed - nebo nem\u00e1te pot\u0159ebn\u00e9 ingredience \u010di \u010das na jeho p\u0159\u00edpravu - d\u00e1me v\u00e1m nov\u00fd n\u00e1vrh j\u00eddla.<\/p>\n<p><div class=\"html-banner\"><style>\r\n        .b2-btn {\r\n            background-image: -webkit-gradient(linear, left top, right top, from(#41cdc6), to(#7b7de8));\r\n            background-image: -o-linear-gradient(left, #41cdc6, #7b7de8);\r\n            background-image: linear-gradient(to right, #41cdc6, #7b7de8);\r\n            display: inline-block;\r\n            color: #fff;\r\n            padding: 12px 40px;\r\n            border-radius: 30px;\r\n            font-size: 12px;\r\n            cursor: pointer;\r\n            display: inline-block;\r\n            border: none;\r\n            padding: 4px 12px;\r\n            float: right;\r\n            font-size: 11px;\r\n            text-align: center;\r\n            line-height: 1.2;\r\n        }\r\n        \r\n        button:focus{\r\n            outline:0;\r\n        }\r\n        .b2-wr {\r\n            display: flex;\r\n            width: 100%;\r\n            align-items: center;\r\n            justify-content: center;\r\n            height: 100px;\r\n            padding: 15px;\r\n            background: #f7f7f7;\r\n        }\r\n\r\n        .b2-wr>* {\r\n            margin: 0 15px;\r\n        }\r\n\r\n        .b2-wr .b2-logo {\r\n            height: 40px;\r\n        }\r\n\r\n        .b2-wr img {\r\n            max-height: 100px;\r\n        }\r\n\r\n        .btext11 {\r\n            color: #7ed39c;\r\n            font-size: 14px;\r\n            font-weight: 600;\r\n        }\r\n\r\n        .btext12 {\r\n            font-weight: 700;\r\n            font-size: 20px;\r\n            line-height: 1.1;\r\n            margin-top: 3px;\r\n        }\r\n\r\n        .btext1-wr {\r\n            max-width: 140px;\r\n        }\r\n        .b2-btn {\r\n            padding: 10px 20px;\r\n        }\r\n\r\nimg.b2-logo {\r\n    height: 45px;\r\n}\r\n\r\nimg.b2-img {\r\n    height: 100px;\r\n}\r\n\r\n.btext12 {\r\n    font-weight: bold;\r\n    padding: 0px 15px 0px 0px;\r\n    width: 160px;\r\n    font-size: 20px;\r\n    line-height: 1.2;\r\n}\r\n\r\n.btext12+p {\r\n    display: none;\r\n}\r\n\r\n.btext11 {\r\n    color: #58af7a;\r\n}\r\n        @media (max-width: 600px){\r\n            .b2-wr {\r\n                flex-wrap: wrap;\r\n                height: auto;\r\n            }\r\n\r\n            img.b2-img {\r\n                margin: 15px;\r\n            }\r\n\r\n            .btext1-wr {\r\n                max-width: initial;\r\n                width: 100%;\r\n                text-align: center;\r\n                padding-bottom: 10px;\r\n            }\r\n\r\n            .btext11 {\r\n                font-size: 18px;\r\n            }\r\n\r\n            .btext12 {\r\n                font-size: 28px;\r\n            }\r\n\r\n            .b2-btn {\r\n                font-size: 20px;\r\n                margin: 15px;\r\n                padding: 15px 40px;\r\n            }\r\n\r\n            img.b2-logo {\r\n                height: 50px !important;\r\n                margin-bottom: 10px;\r\n            }\r\n        }\r\n    <\/style>\r\n    <div class=\"b2-wr\">        \r\n        <img decoding=\"async\" class=\"b2-logo\" src=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/01\/logo-3.png\"\/>\r\n        <img decoding=\"async\" class=\"b2-img\" src=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2022\/07\/keto.png\"\/>\r\n        <div class=\"btext1-wr\">\r\n            <div class=\"btext11\">Z\u00cdSKEJTE SI SV\u016eJ!<\/div>\r\n            <div class=\"btext12\">28denn\u00ed pl\u00e1n diety Keto<\/div>\r\n        <\/div>\r\n        <a target=\"blank\" href=\"https:\/\/lovelyketo.com\" class=\"b2-btn\" rel=\"noopener\">ZKOU\u0160EJTE KV\u00cdZ<\/a>\r\n    <\/div><\/div><\/p>","protected":false},"excerpt":{"rendered":"<p>V posledn\u00edch p\u011bti letech se ketogenn\u00ed dieta roz\u0161\u00ed\u0159ila mezi sportovn\u00edmi nad\u0161enci. Podle dosud proveden\u00fdch v\u00fdzkum\u016f je keto dieta a cvi\u010den\u00ed nejen mo\u017en\u00e1, ale i v\u00edt\u011bzn\u00e1 volba V tomto p\u0159\u00edsp\u011bvku najdete v\u0161echny informace, studie a odpov\u011bdi, kter\u00e9 hled\u00e1te pro zv\u00fd\u0161en\u00ed sv\u00e9 v\u00fdkonnosti ve sportu pomoc\u00ed ketogenn\u00ed diety. Kdy\u017e mluv\u00edme o ketogenn\u00edm tr\u00e9ninku, je nezbytn\u00e9 polo\u017eit si tuto ot\u00e1zku: Je vyv\u00e1\u017een\u00e1 ketogenn\u00ed strava schopna zajistit spr\u00e1vn\u00e9 palivo pro fyzickou z\u00e1t\u011b\u017e, p\u0159esn\u011b jako cukr? Tento p\u0159\u00edsp\u011bvek slou\u017e\u00ed pr\u00e1v\u011b k zodpov\u011bzen\u00ed t\u00e9to ot\u00e1zky: [...]<\/p>","protected":false},"author":1,"featured_media":2020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[48,49],"tags":[],"yst_prominent_words":[],"class_list":["post-2019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","post--single"],"_links":{"self":[{"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/posts\/2019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/comments?post=2019"}],"version-history":[{"count":4,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/posts\/2019\/revisions"}],"predecessor-version":[{"id":2065,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/posts\/2019\/revisions\/2065"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/media\/2020"}],"wp:attachment":[{"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/media?parent=2019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/categories?post=2019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/tags?post=2019"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/cs\/wp-json\/wp\/v2\/yst_prominent_words?post=2019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}