Sacharidy v průběhu výkonu

508 Komentářů / Napsal /

Množství sacharidů, které člověk potřebuje během fyzické aktivity, závisí na typu aktivity, intenzitě, délce trvání a individuálních potřebách každé osoby. Obecně platí, že sacharidy jsou hlavním zdrojem energie pro svaly během fyzické aktivity a při nedostatku sacharidů může dojít k únavě a snížení výkonu.

Podle Americké asociace pro sportovní výživu (American College of Sports Medicine) by měl dospělý jedinec přijímat 5 až 10 g sacharidů na kilogram své hmotnosti denně, aby zajistil dostatečný přísun energie pro fyzickou aktivitu. Pokud jde o konkrétní množství sacharidů během samotné fyzické aktivity, také to závisí na intenzitě a délce aktivity.

Pro intenzivní a delší fyzickou aktivitu se obvykle doporučuje přijmout 30 až 60 gramů sacharidů každou hodinu během aktivity. Během fyzické aktivity je vhodné přijímat snadno stravitelné sacharidy, které tělo rychle využije jako zdroj energie pro svaly. Vhodnými sacharidy jsou například glukóza, fruktóza a malto-dextrin.

Glukóza je nejjednodušší sacharid a tělo ji dokáže rychle vstřebat a využít jako zdroj energie. Je dostupná v různých formách, například v podobě gelů, sportovních nápojů nebo tyčinek.

Fruktóza je další sacharid, který se rychle vstřebává a využívá jako zdroj energie. Je často přidávána do sportovních nápojů a gelů.

Malto-dextrin je polysacharid složený z glukózových jednotek, který se rychle vstřebává a poskytuje dlouhodobější energii než glukóza nebo fruktóza. Je často přidáván do sportovních nápojů a gelů.

Je důležité si uvědomit, že každý jedinec je jedinečný a může mít různé individuální potřeby a preference v oblasti příjmu sacharidů během fyzické aktivity. Je proto vhodné experimentovat s různými druhy a množstvími sacharidů, aby každý jedinec našel optimální strategii pro svou výkonnost a pohodlí během fyzické aktivity.

Některé z nejčastěji používaných produktů jsou:

Sportovní nápoje: Obsahují kombinaci rychle stravitelných sacharidů a elektrolytů, což pomáhá udržovat hydrataci a energetickou rovnováhu. Některé příklady jsou Gatorade, Powerade nebo Isostar.

Energie gely: Jsou snadno stravitelným zdrojem sacharidů v gelové formě. Jsou většinou balené v malých sáčcích, které se snadno přenášejí a používají během aktivity. Některé příklady jsou PowerGel, GU nebo Hammer Gel.

Tyčinky a müsli: Jsou další možností pro příjem sacharidů během fyzické aktivity. Obsahují kombinaci rychle a pomaleji stravitelných sacharidů a jsou často doplněny o proteiny a vlákninu. Některé příklady jsou Clif Bar, PowerBar nebo ProBar.

Je důležité si vybrat produkty, které vyhovují vašim individuálním potřebám a preference v oblasti chuti a snadnosti přenášení a používání během aktivity. Je také důležité pamatovat na to, že sacharidy by měly být součástí celkového jídelníčku, nikoli pouze během fyzické aktivity, aby byla zajištěna dostatečná výživa pro tělo.

Zde je odkaz na relevantní studie:

Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17-S27. doi: 10.1080/02640414.2011.585473

Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(suppl 1), 25-33. doi: 10.1007/s40279-014-0148-z

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