{"id":11457,"date":"2025-05-30T00:01:00","date_gmt":"2025-05-29T22:01:00","guid":{"rendered":"https:\/\/celebrityhouse.cz\/?p=11457"},"modified":"2025-05-30T00:13:13","modified_gmt":"2025-05-29T22:13:13","slug":"strava-jako-klic-ke-sportovnim-vysledkum-zapominat-nesmime-ani-na-stres-a-genetiku","status":"publish","type":"post","link":"https:\/\/celebrityhouse.cz\/index.php\/2025\/05\/30\/strava-jako-klic-ke-sportovnim-vysledkum-zapominat-nesmime-ani-na-stres-a-genetiku\/","title":{"rendered":"Strava jako kl\u00ed\u010d ke sportovn\u00edm v\u00fdsledk\u016fm: Zapom\u00ednat nesm\u00edme ani na stres a genetiku"},"content":{"rendered":"\n
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J\u00eddeln\u00ed\u010dek sportovce nen\u00ed jen o energii pro napln\u011bn\u00ed tr\u00e9ninkov\u00fdch pot\u0159eb. Spr\u00e1vn\u011b nastaven\u00e1 strava se pod\u00edl\u00ed na r\u016fstu sval\u016f, zdrav\u00ed kost\u00ed, podpo\u0159e imunity i p\u0159enosu nervov\u00fdch vzruch\u016f. Pom\u00e1h\u00e1 nav\u00edc sni\u017eovat riziko z\u00e1n\u011bt\u016f a udr\u017eet t\u011blo v rovnov\u00e1ze.<\/strong><\/p>\n\n\n\n

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\"Strava<\/figure>\n\n\n\n
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I p\u0159esto je v\u0161ak mnoh\u00fdmi podce\u0148ov\u00e1na. V\u00fdsledkem pot\u00e9 b\u00fdvaj\u00ed \u00fanavov\u00e9 zlomeniny, rozhozen\u00e9 hormony nebo t\u0159eba psychick\u00e1 nepohoda. V\u00fd\u017eiva p\u0159itom nen\u00ed jedin\u00fdm pil\u00ed\u0159em sportovn\u00ed v\u00fdkonnosti. Z\u00e1sadn\u00ed je tak\u00e9 vliv stresu a genetick\u00fdch predispozic. Jak se d\u00e1 pomoc\u00ed spr\u00e1vn\u011b sestaven\u00e9ho j\u00eddeln\u00ed\u010dku a znalosti vlastn\u00ed genetick\u00e9 v\u00fdbavy p\u0159edch\u00e1zet zran\u011bn\u00edm a z\u00e1rove\u0148 zlep\u0161it v\u00fdkonnost?<\/p>\n\n\n\n

Ka\u017ed\u00e1 sportovn\u00ed aktivita p\u0159edstavuje pro organismus specifickou formu z\u00e1t\u011b\u017ee, kter\u00e1 ovliv\u0148uje nejen svalov\u00fd apar\u00e1t, ale i nervov\u00fd, hormon\u00e1ln\u00ed a imunitn\u00ed syst\u00e9m. Velmi lehce p\u0159itom m\u016f\u017ee doj\u00edt k zat\u00ed\u017een\u00ed \u2013 vlivem nadm\u011brn\u00e9ho tr\u00e9ninku, \u0161patn\u00e9 techniky \u010di jednostrann\u00e9ho p\u0159et\u00ed\u017een\u00ed bez nutn\u00e9ho kompenza\u010dn\u00edho cvi\u010den\u00ed. Pro aktivn\u00edho \u010dlov\u011bka je proto v\u00edce ne\u017e d\u016fle\u017eit\u00e9 zam\u011b\u0159it se na z\u00e1kladn\u00ed pil\u00ed\u0159e, kter\u00e9 jeho t\u011blo maxim\u00e1ln\u011b podpo\u0159\u00ed. P\u0159esto\u017ee je vyv\u00e1\u017een\u00fd p\u0159\u00edjem v\u0161ech d\u016fle\u017eit\u00fdch \u017eivin v tomto ohledu zcela z\u00e1sadn\u00ed, mnoho sportovc\u016f jeho v\u00fdznam st\u00e1le podce\u0148uje.<\/p>\n\n\n\n

\u201eJednou z nej\u010dast\u011bj\u0161\u00edch chyb je n\u00edzk\u00fd energetick\u00fd p\u0159\u00edjem, kter\u00fd z dlouhodob\u00e9ho hlediska m\u016f\u017ee ovlivnit nejen v\u00fdkon, ale i celkov\u00e9 zdrav\u00ed \u010dlov\u011bka. D\u016fsledkem pot\u00e9 m\u016f\u017ee b\u00fdt i takzvan\u00fd syndrom relativn\u00ed energetick\u00e9 nedostate\u010dnosti (RED-S), p\u0159i kter\u00e9m p\u0159ij\u00edman\u00e1 energie nesta\u010d\u00ed pokr\u00fdt nezbytn\u00e9 tr\u00e9ninkov\u00e9 n\u00e1roky ani z\u00e1kladn\u00ed t\u011blesn\u00e9 funkce. V p\u0159\u00edpad\u011b dlouhodob\u00e9ho deficitu velmi \u010dasto doch\u00e1z\u00ed k naru\u0161en\u00ed hormon\u00e1ln\u00ed rovnov\u00e1hy, sp\u00e1nku nebo tak\u00e9 kvality kostn\u00ed hmoty. V z\u00e1va\u017en\u00fdch p\u0159\u00edpadech vznikaj\u00ed i \u00fanavov\u00e9 zlomeniny \u010di psychick\u00e9 probl\u00e9my ve form\u011b deprese a \u00fazkosti,\u201c <\/em>vysv\u011btluje Bc. Michaela \u0160tejd\u00ed\u0159ov\u00e1, nutri\u010dn\u00ed terapeutka, kter\u00e1 se zam\u011b\u0159uje na propojen\u00ed v\u00fd\u017eivy a genetiky p\u0159i vytv\u00e1\u0159en\u00ed individu\u00e1ln\u00edch stravovac\u00edch pl\u00e1n\u016f v Chromozoom<\/strong>.<\/p>\n\n\n\n

Mezi \u010dast\u00e1 zran\u011bn\u00ed pramen\u00edc\u00ed nejen ze \u0161patn\u011b nastaven\u00fdch stravovac\u00edch n\u00e1vyk\u016f, ale i nedostate\u010dn\u00e9ho odpo\u010dinku a kompenzace, pat\u0159\u00ed nap\u0159\u00edklad ruptury vaz\u016f a \u0161lach, vyh\u0159ezl\u00e9 plot\u00e9nky \u010di svalov\u00e9 dysbalance. Svou roli nav\u00edc hraje tak\u00e9 genetika ovliv\u0148uj\u00edc\u00ed krom\u011b vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin i samotn\u00fd v\u00fdb\u011br sportovn\u00edch aktivit, a stres, jen\u017e je dobr\u00fdm sluhou ale velmi \u0161patn\u00fdm p\u00e1nem.<\/p>\n\n\n\n

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V\u00fdkonnost pod taktovkou stresu a genetiky<\/strong><\/h2>\n\n\n\n
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Reakce t\u011bla na z\u00e1t\u011b\u017e, efektivnost vst\u0159eb\u00e1v\u00e1n\u00ed a hospoda\u0159en\u00ed s \u017eivinami, schopnost regenerace po fyzick\u00e9m zat\u00ed\u017een\u00ed \u010di n\u00e1chylnost ke vzniku nep\u0159\u00edjemn\u00e9ho zran\u011bn\u00ed \u2013 genetika m\u016f\u017ee rozhodovat o cel\u00e9 \u0159ad\u011b kl\u00ed\u010dov\u00fdch proces\u016f, kter\u00e9 b\u011bhem aktivn\u00edho zp\u016fsobu \u017eivota hraj\u00ed z\u00e1sadn\u00ed roli. P\u0159\u00ed\u010dinou jsou konkr\u00e9tn\u00ed genetick\u00e9 varianty ovliv\u0148uj\u00edc\u00ed nap\u0159\u00edklad tvorbu strukturn\u00ed tk\u00e1n\u011b \u010di optim\u00e1ln\u00ed funkci metabolismu. Je proto vhodn\u00e9 zn\u00e1t sv\u00e9 genetick\u00e9 predispozice, a odhalit tak mo\u017en\u00e9 nedostatky \u010di rizika dostate\u010dn\u011b v\u010das. <\/p>\n\n\n\n

\u201eGenetick\u00e9 testov\u00e1n\u00ed m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fdm vod\u00edtkem, jak l\u00e9pe porozum\u011bt fungov\u00e1n\u00ed vlastn\u00edho t\u011bla. D\u00edky testu Chromozoom Nutri m\u016f\u017ee \u010dlov\u011bk zjistit, jak\u00e9 jsou jeho predispozice ke zpracov\u00e1n\u00ed pot\u0159ebn\u00fdch \u017eivin, jako jsou tuky a b\u00edlkoviny, \u010di jak jeho t\u011blo reaguje na p\u0159ij\u00edman\u00e9 cukry. Na z\u00e1klad\u011b t\u011bchto poznatk\u016f je pot\u00e9 jednodu\u0161\u0161\u00ed upravit stravovac\u00ed n\u00e1vyky i tr\u00e9ninkov\u00fd pl\u00e1n tak, aby co nejv\u00edce vyhovoval individu\u00e1ln\u00edm pot\u0159eb\u00e1m jedince,\u201c <\/em>komentuje nutri\u010dn\u00ed terapeutka \u0160tejd\u00ed\u0159ov\u00e1. Nejen genetika m\u00e1 v\u0161ak na sportovn\u00ed v\u00fdkonnost d\u016fle\u017eit\u00fd vliv.<\/p>\n\n\n\n

Z\u00e1sadn\u00ed je tak\u00e9 role stresu. Jde o p\u0159irozenou sou\u010d\u00e1st fyzick\u00e9 aktivity, kter\u00e1 z kr\u00e1tkodob\u00e9ho hlediska p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 \u00fa\u010dinky pro n\u00e1\u0161 organismus. P\u0159i stresov\u00e9 reakci se t\u011blo dost\u00e1v\u00e1 do f\u00e1ze zvan\u00e9 \u201eboj nebo \u00fat\u011bk\u201c, v r\u00e1mci kter\u00e9 doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed srde\u010dn\u00ed a dechov\u00e9 frekvence, co\u017e umo\u017e\u0148uje efektivn\u00ed distribuci kysl\u00edku a \u017eivin do sval\u016f. <\/p>\n\n\n\n

Adrenalin spole\u010dn\u011b s noradrenalinem mobilizuj\u00ed energetick\u00e9 z\u00e1soby a p\u0159ipravuj\u00ed t\u011blo na v\u00fdkon. Kortizol se zase star\u00e1 o p\u0159\u00edsun dostate\u010dn\u00e9ho mno\u017estv\u00ed gluk\u00f3zy pro mozek a tak\u00e9 aktivuje tukov\u00e9 z\u00e1soby. Kontrolovan\u00e9 a kr\u00e1tkodob\u00e9 vystavov\u00e1n\u00ed se stresu tedy zlep\u0161uje schopnost t\u011bla efektivn\u011b vyu\u017e\u00edvat energetick\u00e9 zdroje, zvy\u0161uje fyzickou v\u00fdkonnost a p\u0159isp\u00edv\u00e1 k adaptaci na z\u00e1t\u011b\u017e. I zde v\u0161ak plat\u00ed, \u017ee v\u0161eho moc \u0161kod\u00ed! <\/p>\n\n\n\n

Pokud se \u010dlov\u011bk nach\u00e1z\u00ed v bojov\u00e9 pohotovosti dlouhodob\u011b, velmi snadno m\u016f\u017ee doj\u00edt k naru\u0161en\u00ed cel\u00e9 \u0159ady proces\u016f v\u010detn\u011b t\u011bch, kter\u00e9 \u00fazce souvis\u00ed se sportem \u2013 od oslaben\u00ed imunitn\u00edho syst\u00e9mu p\u0159es zhor\u0161enou regeneraci a\u017e po riziko onemocn\u011bn\u00ed a zran\u011bn\u00ed. Zv\u00fd\u0161en\u00e1 hladina kortizolu nav\u00edc souvis\u00ed s chut\u00ed k j\u00eddlu, p\u0159edev\u0161\u00edm na vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny. <\/p>\n\n\n\n

D\u016fle\u017eit\u00e1 je tedy rovnov\u00e1ha mezi zvolenou sportovn\u00ed aktivitou, mno\u017estv\u00edm stresu, regenerac\u00ed a spr\u00e1vn\u011b sestaven\u00fdm j\u00eddeln\u00ed\u010dkem, kter\u00fd p\u0159edstavuje z\u00e1kladn\u00ed pil\u00ed\u0159 celkov\u00e9 vitality, v\u00fdkonnosti i dlouhodob\u00e9ho zdrav\u00ed. A na jak\u00e9 potraviny by se sportovci m\u011bli p\u0159edev\u0161\u00edm zam\u011b\u0159it?<\/p>\n\n\n\n

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D\u016fle\u017eit\u00e1 je vyv\u00e1\u017eenost, pestrost a optim\u00e1ln\u00ed mno\u017estv\u00ed<\/h2>\n\n\n\n
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A\u010dkoliv jsou stravovac\u00ed n\u00e1vyky velmi individu\u00e1ln\u00ed, v\u017edy by m\u011bl j\u00eddeln\u00ed\u010dek obsahovat z\u00e1kladn\u00ed makro a mikro\u017eiviny, kter\u00e9 jsou pro ka\u017ed\u00e9 t\u011blo z\u00e1sadn\u00ed. Dostate\u010dn\u00fd p\u0159\u00edsun kvalitn\u00edch b\u00edlkovin p\u0159isp\u00edv\u00e1 k r\u016fstu a obnov\u011b svalov\u00e9 tk\u00e1n\u011b, spr\u00e1vn\u011b zvolen\u00e9 sacharidy slou\u017e\u00ed jako z\u00e1sobn\u00ed a pohotov\u00fd zdroj energie a \u010dasto nepr\u00e1vem d\u00e9monizovan\u00e9 tuky pom\u00e1haj\u00ed sni\u017eovat riziko z\u00e1n\u011btliv\u00fdch proces\u016f v t\u011ble, a t\u00edm podporuj\u00ed celkovou regeneraci. <\/p>\n\n\n\n

Ide\u00e1ln\u00ed jsou nap\u0159\u00edklad omega-3 mastn\u00e9 kyseliny. Zapom\u00ednat bychom nem\u011bli ani na ovoce a zeleninu, kter\u00e9 poskytuj\u00ed \u0161irok\u00e9 spektrum vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek, polyfenol\u016f a vl\u00e1kniny, a elektrolyty v podob\u011b sod\u00edku, drasl\u00edku, chlorid\u016f, v\u00e1pn\u00edku a ho\u0159\u010d\u00edku, je\u017e jsou d\u016fle\u017eit\u00e9 pro spr\u00e1vnou hydrataci a p\u0159enos nervov\u00fdch vzruch\u016f. Nezbytn\u00fd je i dostate\u010dn\u00fd pitn\u00fd re\u017eim, jeliko\u017e i mal\u00fd n\u00e1znak dehydratace zp\u016fsobuje sn\u00ed\u017een\u00ed fyzick\u00e9 v\u00fdkonnosti a \u00fanavu.<\/p>\n\n\n\n

Strava by se nav\u00edc m\u011bla odv\u00edjet od aktu\u00e1ln\u00ed f\u00e1ze tr\u00e9ninku. Specialistka \u0160tejd\u00ed\u0159ov\u00e1 vysv\u011btluje, \u017ee p\u0159ed z\u00e1t\u011b\u017e\u00ed je d\u016fle\u017eit\u00e9 optimalizovat z\u00e1soby glykogenu v j\u00e1trech a svalech, p\u0159edej\u00edt poklesu krevn\u00edho cukru, minimalizovat pocit hladu b\u011bhem v\u00fdkonu a zajistit spr\u00e1vnou hydrataci: <\/p>\n\n\n\n

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\"Strava<\/figure>\n\n\n\n
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\u201ePokud m\u00e1me 3\u20134 hodiny p\u0159ed tr\u00e9ninkem, ide\u00e1ln\u00ed volbou je plnohodnotn\u00e9 j\u00eddlo s komplexn\u00edmi sacharidy, kvalitn\u00edmi b\u00edlkovinami a men\u0161\u00edm mno\u017estv\u00edm tuku avl\u00e1kniny \u2013 nap\u0159\u00edklad t\u011bstoviny s grilovan\u00fdm ku\u0159ec\u00edm prsem, olivov\u00fdm olejem a \u010derstvou zeleninou. Pokud zb\u00fdv\u00e1 do tr\u00e9ninku 1\u20132 hodiny, vhodn\u011bj\u0161\u00ed jsou leh\u010d\u00ed varianty, jako jogurt s ovocem nebo toast s d\u017eemem. V posledn\u00edch 30\u201360 minut\u00e1ch p\u0159ed sportem je ide\u00e1ln\u00ed rychl\u00fd zdroj energie, nap\u0159\u00edklad sportovn\u00ed gel, ban\u00e1n nebo n\u00e1poj s men\u0161\u00edm mno\u017estv\u00edm sacharid\u016f.\u201c<\/em> <\/p>\n\n\n\n

Po cvi\u010den\u00ed je naopak ide\u00e1ln\u00ed zam\u011b\u0159it se na regeneraci. U\u017eite\u010dn\u00fdm vod\u00edtkem pro n\u00e1s m\u016f\u017ee b\u00fdt pravidlo 4R \u2013 rehydrate, refuel, repair a rest. Prvn\u00edm krokem je tedy dopln\u011bn\u00ed tekutin a elektrolyt\u016f. N\u00e1sledn\u011b je nutn\u00e9 zam\u011b\u0159it se na obnoven\u00ed energetick\u00fdch z\u00e1sob pomoc\u00ed komplexn\u00edch sacharid\u016f a b\u00edlkovin, kter\u00e9 podpo\u0159\u00ed hladinu glykogenu a z\u00e1rove\u0148 p\u0159isp\u011bj\u00ed k obnov\u011b po\u0161kozen\u00fdch bun\u011bk. V t\u00e9to f\u00e1zi nen\u00ed pot\u0159eba d\u00e1vat p\u0159ednost potravin\u00e1m s ozna\u010den\u00edm \u201efit\u201c, \u201efull of protein\u201c nebo t\u0159eba \u201ebio\u201c. <\/p>\n\n\n\n

Pokud je strava slo\u017een\u00e1 z dostate\u010dn\u011b kvalitn\u00ed \u017eivin, komer\u010dn\u00ed sportovn\u00ed dopl\u0148ky stravy nejsou nutn\u00e9. V r\u00e1mci opravy je d\u016fle\u017eit\u00fd p\u0159\u00edjem p\u0159edev\u0161\u00edm plnohodnotn\u00fdch b\u00edlkovin, kter\u00e9 podporuj\u00ed opravu a anabolismus svalov\u00e9 tk\u00e1n\u011b. V kone\u010dn\u00e9 f\u00e1zi je pot\u00e9 d\u016fle\u017eit\u00fd odpo\u010dinek, a to nejen v podob\u011b klidov\u00e9 hodinky po samotn\u00e9m tr\u00e9ninku, ale p\u0159edev\u0161\u00edm kvalitn\u00ed sp\u00e1nkov\u00e9 hygieny, b\u011bhem kter\u00e9 doch\u00e1z\u00ed k regeneraci sval\u016f, dopln\u011bn\u00ed energie a celkov\u00e9mu zotaven\u00ed organismu.<\/p>\n\n\n\n

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\"Strava<\/figure>\n\n\n\n
\"Strava<\/figure>\n<\/figure>\n\n\n\n
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Zdroj foto: <\/strong>Chromozoom<\/p>\n\n\n\n

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J\u00eddeln\u00ed\u010dek sportovce nen\u00ed jen o energii pro napln\u011bn\u00ed tr\u00e9ninkov\u00fdch pot\u0159eb. Spr\u00e1vn\u011b nastaven\u00e1 strava se pod\u00edl\u00ed na r\u016fstu sval\u016f, zdrav\u00ed kost\u00ed, podpo\u0159e imunity i p\u0159enosu nervov\u00fdch vzruch\u016f. 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