{"id":77505,"date":"2023-11-04T22:41:26","date_gmt":"2023-11-04T21:41:26","guid":{"rendered":"https:\/\/www.bezec.eu\/tuk-ako-palivo-pre-vytrvalostne-sporty\/"},"modified":"2023-11-22T14:11:49","modified_gmt":"2023-11-22T13:11:49","slug":"tuk-ako-palivo-pre-vytrvalostne-sporty","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/tuk-ako-palivo-pre-vytrvalostne-sporty\/","title":{"rendered":"V\u00e1\u0161 tuk ako najlep\u0161ie palivo pre vytrvalostn\u00fdch be\u017ecov (B+ premium)"},"content":{"rendered":"\n<div style=\"position:relative;padding-top:max(60%,324px);width:100%;height:0;\"><iframe style=\"position:absolute;border:none;width:100%;height:100%;left:0;top:0;\" data-src=\"https:\/\/online.fliphtml5.com\/ptcav\/wcdd\/#p=78\"  seamless=\"seamless\" scrolling=\"no\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\"  src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/zfrmz.eu\/bijgmeUS7DgoQ2B9cjYV\">Zaregistrujte sa na odber \u010dasopisu Be\u017eec+ ZDARMA<\/a><\/div>\n<\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Tuky zohr\u00e1vaj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu ako zdroj energie pri vytrvalostn\u00fdch \u0161portoch, preto\u017ee pon\u00fakaj\u00fa vysok\u00fd obsah energie a m\u00f4\u017eu by\u0165 trvalo vyu\u017e\u00edvan\u00e9 po\u010das dlhodob\u00e9ho aer\u00f3bneho behu s n\u00edzkou intenzitou. S\u00fa jedine\u010dn\u00fdm zdrojom energie na dlh\u0161ie trate od 10 km a\u017e po ultramarat\u00f3n. Hoci tradi\u010dn\u00e1 \u0161portov\u00e1 v\u00fd\u017eiva \u010dasto zd\u00f4raz\u0148uje v\u00fdznam sacharidov vo forme glykog\u00e9nu pre beh, \u010doraz viac v\u00fdskumov sa zameriava na v\u00fdhody tukov a ich potenci\u00e1l zlep\u0161ova\u0165 energetick\u00fa \u00fa\u010dinnos\u0165 a zvy\u0161ova\u0165 vytrvalos\u0165.<\/p>\n<\/blockquote>\n\n\n\n<p>V tomto \u010dl\u00e1nku sa pozrieme na to, ako tuky funguj\u00fa ako palivo pri vytrvalostnom behu. Budeme hovori\u0165 o tom, ako m\u00f4\u017ee keto-adapt\u00e1cia zlep\u0161i\u0165 schopnos\u0165 tela vyu\u017e\u00edva\u0165 tuk ako zdroj energie, a op\u00ed\u0161eme strat\u00e9gie, ktor\u00e9 m\u00f4\u017eu be\u017eci pou\u017ei\u0165 na optimaliz\u00e1ciu metabolizmu tukov pre lep\u0161\u00ed v\u00fdkon pri vytrvalostn\u00fdch behoch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vyhody-tuku-ako-paliva-pre-vytrvalostny-beh\">V\u00fdhody tuku ako paliva pre vytrvalostn\u00fd beh<\/h2>\n\n\n\n<p>Tuky m\u00f4\u017eu vytrvalostn\u00fdm be\u017ecom prinies\u0165 mno\u017estvo v\u00fdhod, medzi ktor\u00e9 patr\u00ed zv\u00fd\u0161en\u00e1 energetick\u00e1 \u00fa\u010dinnos\u0165, men\u0161ia z\u00e1vislos\u0165 od z\u00e1sob glykog\u00e9nu a potenci\u00e1lne lep\u0161ia regener\u00e1cia po n\u00e1ro\u010dnom tr\u00e9ningu. V nasleduj\u00facom texte sa zameriame na k\u013e\u00fa\u010dov\u00e9 v\u00fdhody tukov ako paliva pre vytrvalostn\u00fd beh a odpor\u00fa\u010dania pre be\u017ecov, ktor\u00ed chc\u00fa optimalizova\u0165 metabolizmus tukov na dosiahnutie lep\u0161\u00edch v\u00fdkonov.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p><br>V\u00fdhody tukov <\/p><cite>Tuky m\u00f4\u017eu vytrvalostn\u00fdm \u0161portovcom prinies\u0165 mno\u017estvo v\u00fdhod vr\u00e1tane zv\u00fd\u0161enej energetickej \u00fa\u010dinnosti, zn\u00ed\u017eenej z\u00e1vislosti od glykog\u00e9nov\u00fdch z\u00e1sob, lep\u0161ej regener\u00e1cie a zotavenia. \u0160portovci, ktor\u00ed chc\u00fa optimalizova\u0165 metabolizmus tukov pre lep\u0161\u00ed v\u00fdkon vo vytrvalostn\u00fdch pretekoch, by mali zv\u00e1\u017ei\u0165 zaradenie tukov do svojho tr\u00e9ningov\u00e9ho a stravovacieho pl\u00e1nu a pravidelne sledova\u0165 svoj pokrok. Okrem toho m\u00f4\u017eu zv\u00e1\u017ei\u0165 konzult\u00e1ciu s odborn\u00edkom na v\u00fd\u017eivu alebo \u0161portov\u00fdm lek\u00e1rom, aby z\u00edskali individu\u00e1lne odpor\u00fa\u010dania a podporu na dosiahnutie svojich cie\u013eov. Be\u017eci m\u00f4\u017eu dosiahnu\u0165 najlep\u0161ie v\u00fdsledky pri objemovom tr\u00e9ningu zaraden\u00edm ketodi\u00e9ty alebo v\u00fdrazn\u00fdm zn\u00ed\u017een\u00edm pr\u00edjmu sacharidov v strave.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-energeticka-ucinnost-spojena-s-lepsou-vydrzou\">Energetick\u00e1 \u00fa\u010dinnos\u0165 spojen\u00e1 s lep\u0161ou v\u00fddr\u017eou <\/h2>\n\n\n\n<p>Tuky poskytuj\u00fa viac ako dvojn\u00e1sobok energie na gram (9 kcal\/g) v porovnan\u00ed so sacharidmi (4 kcal\/g), \u010do z nich rob\u00ed ve\u013emi \u00fa\u010dinn\u00fd a ide\u00e1lny zdroj energie pre dlh\u00e9 vytrvalostn\u00e9 behy. Zlep\u0161enie schopnosti v\u00e1\u0161ho tela vyu\u017e\u00edva\u0165 tuk ako palivo m\u00f4\u017ee vies\u0165 k zv\u00fd\u0161eniu va\u0161ej vytrvalosti a z\u00e1rove\u0148 v\u00fdrazne zlep\u0161i\u0165 hospod\u00e1renie so zdrojmi energie, ktor\u00e9 \u010derp\u00e1te po\u010das vytrvalostn\u00e9ho behu.<\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010danie:<\/strong> Zv\u00e1\u017ete zaradenie tukov do svojho jed\u00e1lni\u010dka a z\u00e1rove\u0148 obmedzte sacharidy. To m\u00f4\u017ee zah\u0155\u0148a\u0165 pridanie tukov do va\u0161ej ka\u017edodennej stravy. M\u00f4\u017eete tie\u017e zv\u00e1\u017ei\u0165 pou\u017e\u00edvanie doplnkov stravy s MCT olejmi, ktor\u00e9 sa r\u00fdchlo metabolizuj\u00fa a tie\u017e podporuj\u00fa preorientovanie metabolizmu na spa\u013eovanie tukov.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-znizena-zavislost-od-zasob-glykogenu\">Zn\u00ed\u017een\u00e1 z\u00e1vislos\u0165 od z\u00e1sob glykog\u00e9nu<\/h2>\n\n\n\n<p>Telo m\u00e1 obmedzen\u00e9 z\u00e1soby glykog\u00e9nu, ktor\u00e9 sa po\u010das intenz\u00edvneho alebo dlhotrvaj\u00faceho cvi\u010denia m\u00f4\u017eu r\u00fdchlo vy\u010derpa\u0165. Vyu\u017e\u00edvan\u00edm tuku ako prim\u00e1rneho zdroja energie m\u00f4\u017eu \u0161portovci \u0161etri\u0165 svoje z\u00e1soby glykog\u00e9nu a vytv\u00e1ra\u0165 si potrebn\u00fa rezervu na z\u00e1ver pretekov. <\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010danie:<\/strong> \u0160portovci by mali pracova\u0165 na zlep\u0161en\u00ed svojej schopnosti spa\u013eova\u0165 tuky po\u010das cvi\u010denia, \u010do m\u00f4\u017ee zah\u0155\u0148a\u0165 tr\u00e9ning s n\u00edzkym obsahom glykog\u00e9nu (behanie nala\u010dno alebo s n\u00edzkym obsahom sacharidov), ktor\u00e9mu pom\u00e1haj\u00fa doplnky stravy podporuj\u00face metabolizmus tukov, ako je L-karnit\u00edn. Jedine\u010dn\u00e1 tr\u00e9ningov\u00e1 met\u00f3da je pomal\u00fd a regenera\u010dn\u00fd beh a\u017e do 75 % TF max.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-lepsia-schopnost-regeneracie-a-zotavenia-po-narocnom-treningu\">Lep\u0161ia schopnos\u0165 regener\u00e1cie a zotavenia po n\u00e1ro\u010dnom tr\u00e9ningu.<\/h2>\n\n\n\n<p>Tuky m\u00f4\u017eu zohr\u00e1va\u0165 \u00falohu pri zotavovan\u00ed a regener\u00e1cii po vytrvalostnom tr\u00e9ningu t\u00fdm, \u017ee zni\u017euj\u00fa z\u00e1palov\u00fa reakciu a podporuj\u00fa hormon\u00e1lnu rovnov\u00e1hu. V niektor\u00fdch pr\u00edpadoch m\u00f4\u017ee vy\u0161\u0161\u00ed pr\u00edjem tukov po\u010das regener\u00e1cie pom\u00f4c\u0165 be\u017ecom r\u00fdchlej\u0161ie sa zotavi\u0165 a pripravi\u0165 sa na \u010fal\u0161\u00ed tr\u00e9ning.<\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010danie<\/strong>: Vytrvalostn\u00ed be\u017eci by mali do svojho jed\u00e1lni\u010dka zaradi\u0165 zdrav\u00e9 tuky, ako s\u00fa orechy, semienka, avok\u00e1do a tu\u010dn\u00e9 ryby, ktor\u00e9 obsahuj\u00fa zdrav\u00e9 tuky a \u010fal\u0161ie \u017eiviny podporuj\u00face regener\u00e1ciu.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>1600 &#8211; 2880 kcal<\/p><cite>V tele priemern\u00e9ho dospel\u00e9ho \u010dloveka sa zvy\u010dajne uklad\u00e1 pribli\u017ene 100-120 gramov glykog\u00e9nu v pe\u010deni a pribli\u017ene 300-600 gramov vo svaloch. Mozog spotrebuje pribli\u017ene 20-25 % glykog\u00e9nu ulo\u017een\u00e9ho v pe\u010deni. Ak sa chcete pozrie\u0165 na energetick\u00fa hodnotu glykog\u00e9nu: 1 gram obsahuje pribli\u017ene 4 kcal.<\/cite><\/blockquote><\/figure>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>60 &#8211; 90 min<\/p><cite>Z\u00e1soby glykog\u00e9nu v tele sa m\u00f4\u017eu po\u010das intenz\u00edvneho cvi\u010denia r\u00fdchlo vy\u010derpa\u0165, najm\u00e4 ak je cvi\u010denie vysoko anaer\u00f3bne. Vo v\u0161eobecnosti plat\u00ed, \u017ee po\u010das vysoko intenz\u00edvneho cvi\u010denia vydr\u017eia z\u00e1soby glykog\u00e9nu pribli\u017ene 60-90 min\u00fat. To je jeden z d\u00f4vodov, pre\u010do be\u017eci, ktor\u00ed sa z\u00fa\u010dast\u0148uj\u00fa 1\/2 marat\u00f3nov a marat\u00f3nov, m\u00f4\u017eu za\u017ei\u0165 to, \u010do sa niekedy naz\u00fdva &#8222;n\u00e1raz do steny&#8220;. K tomu doch\u00e1dza, ke\u010f telo vy\u010derp\u00e1 z\u00e1soby glykog\u00e9nu a mus\u00ed pou\u017ei\u0165 tuk ako zdroj energie a prejs\u0165 do aer\u00f3bnej z\u00f3ny, \u010do vedie k n\u00e1hlemu poklesu v\u00fdkonnosti. <\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-prisposobivost-a-flexibilita-zdrojov-energie\">Prisp\u00f4sobivos\u0165 a flexibilita zdrojov energie<\/h2>\n\n\n\n<p>Be\u017eci, ktor\u00ed dok\u00e1\u017eu efekt\u00edvne vyu\u017e\u00edva\u0165 tuk ako palivo, m\u00f4\u017eu z\u00edska\u0165 v\u00fdhodu v adaptabilite a flexibilite zdrojov energie. To znamen\u00e1, \u017ee ich telo m\u00f4\u017ee prep\u00edna\u0165 medzi tukmi a sacharidmi ako zdrojmi energie v z\u00e1vislosti od intenzity a trvania cvi\u010denia, \u010do umo\u017e\u0148uje optim\u00e1lny v\u00fdkon za r\u00f4znych podmienok.<\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010danie:<\/strong> Ak sa chcete nau\u010di\u0165 lep\u0161ie vyu\u017e\u00edva\u0165 energiu po\u010das behu, striedajte tr\u00e9ningy, ke\u010f m\u00e1te v tele minimum glykog\u00e9nu (napr\u00edklad po dvoch d\u0148och n\u00edzkosacharidovej di\u00e9ty), \u010do je ide\u00e1lne pre dlh\u00e9 pomal\u00e9 behy v aer\u00f3bnej z\u00f3ne. Na druhej strane, ak pl\u00e1nujete intervalov\u00fd tr\u00e9ning a intenz\u00edvny r\u00fdchly beh, de\u0148 predt\u00fdm jedzte hlavne sacharidy vo forme ry\u017ee a cestov\u00edn. Toto striedanie tr\u00e9ningov spolu so zmenou stravy pred tr\u00e9ningom nau\u010d\u00ed telo lep\u0161ie hospod\u00e1ri\u0165 s tukmi a glykog\u00e9nom ako zdrojmi energie a vy to ocen\u00edte po\u010das pretekov. <\/p>\n\n\n\n<p><strong>Zlep\u0161enie termogen\u00e9zy a spa\u013eovania tukov<\/strong><\/p>\n\n\n\n<p>Zdrav\u00e9 tuky m\u00f4\u017eu zohr\u00e1va\u0165 \u00falohu pri zlep\u0161ovan\u00ed termogen\u00e9zy a procesu spa\u013eovania tukov, \u010do m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 pre be\u017ecov, ktor\u00ed chc\u00fa zn\u00ed\u017ei\u0165 hmotnos\u0165 a zlep\u0161i\u0165 svoj v\u00fdkon a VO2max. Vy\u0161\u0161\u00ed pr\u00edjem zdrav\u00fdch tukov a zn\u00ed\u017een\u00fd pr\u00edjem sacharidov m\u00f4\u017ee stimulova\u0165 metabolick\u00e9 procesy, ktor\u00e9 ved\u00fa k v\u00e4\u010d\u0161iemu spa\u013eovaniu tukov po\u010das aer\u00f3bneho behu.<\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010danie<\/strong>: \u0160portovci, ktor\u00ed chc\u00fa zlep\u0161i\u0165 termogen\u00e9zu a chc\u00fa schudn\u00fa\u0165, by mali zv\u00e1\u017ei\u0165 zaradenie tukov do svojho stravovacieho pl\u00e1nu. Napr\u00edklad pridanie masla do rannej k\u00e1vy. Ak chcete za\u010da\u0165 vyu\u017e\u00edva\u0165 tuk ako zdroj energie po\u010das behu, mus\u00edte z\u00e1rove\u0148 zmeni\u0165 svoj tr\u00e9ningov\u00fd pl\u00e1n, v ktorom by 80 % v\u0161etk\u00fdch behov malo by\u0165 v aer\u00f3bnej z\u00f3ne do 75 % va\u0161ej TF Max.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>Zdrav\u00e9 tuky<\/p><cite>Na\u0161e telo potrebuje zdrav\u00e9 tuky, aby spr\u00e1vne fungovalo. Pom\u00e1haj\u00fa n\u00e1m vytv\u00e1ra\u0165 horm\u00f3ny, absorbova\u0165 vitam\u00edny a z\u00edskava\u0165 energiu. Existuj\u00fa dva hlavn\u00e9 typy tukov, ktor\u00e9 pova\u017eujeme za &#8222;dobr\u00e9&#8220; pre na\u0161e zdravie.<br><br><strong>Mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny (MUFA):<\/strong><br>S\u00fa typom tuku, ktor\u00fd sa nach\u00e1dza v olivovom oleji.N\u00e1jdete ich aj v avok\u00e1de, orechoch, ako s\u00fa mandle alebo ke\u0161u, a semen\u00e1ch, ako s\u00fa napr.<br>v sezame alebo repke olejnej.Pom\u00e1haj\u00fa udr\u017eiava\u0165 zdrav\u00e9 srdce, zni\u017euj\u00fa hladinu &#8222;zl\u00e9ho&#8220; cholesterolu a zvy\u0161uj\u00fa hladinu &#8222;dobr\u00e9ho&#8220; cholesterolu.<br><br><strong>Polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny (PUFA) vr\u00e1tane omega-3 a omega-6 mastn\u00fdch kysel\u00edn:<br><\/strong><br><strong>Omega-3 mastn\u00e9 kyseliny:<br><\/strong>Nach\u00e1dzaj\u00fa sa v ryb\u00e1ch, ako je losos, makrela, sardinky a sle\u010f. Ak sa stravujete rastlinnou stravou, n\u00e1jdete ich v \u013eanov\u00fdch semienkach, chia semienkach alebo vla\u0161sk\u00fdch orechoch Podporuj\u00fa \u010dinnos\u0165 srdca, pom\u00e1haj\u00fa zni\u017eova\u0165 vysok\u00fd krvn\u00fd tlak a &#8222;zl\u00fd&#8220; cholesterol, podporuj\u00fa norm\u00e1lnu \u010dinnos\u0165 mozgu a chr\u00e1nia pred chorobami, ako je Alzheimerova choroba. Zni\u017euj\u00fa z\u00e1pal v tele, \u010do je prospe\u0161n\u00e9 pre \u013eud\u00ed s autoimunitn\u00fdmi ochoreniami alebo artrit\u00eddou.<br><br><strong>Omega-6 mastn\u00e9 kyseliny:<br><\/strong>sa nach\u00e1dzaj\u00fa v slne\u010dnicovom, s\u00f3jovom alebo kukuri\u010dnom oleji. S\u00fa d\u00f4le\u017eit\u00e9 pre rast, najm\u00e4 u mal\u00fdch det\u00ed. V\u00fdrazne pom\u00e1haj\u00fa udr\u017eiava\u0165 poko\u017eku a vlasy hydratovan\u00e9 a zdrav\u00e9. Z\u00e1rove\u0148 zohr\u00e1vaj\u00fa v\u00fdznamn\u00fa \u00falohu v hormon\u00e1lnej rovnov\u00e1he, kde podporuj\u00fa tvorbu d\u00f4le\u017eit\u00fdch horm\u00f3nov v \u013eudskom tele.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-uloha-tuku-u-zien-a-buducich-matiek\">\u00daloha tuku u \u017eien a bud\u00facich matiek<\/h2>\n\n\n\n<p>Tuk v \u017eenskom tele predstavuje ove\u013ea viac ne\u017e len estetick\u00fa vlastnos\u0165. <\/p>\n\n\n\n<p>Jeho hlavnou \u00falohou je podpora mnoh\u00fdch biologick\u00fdch a reproduk\u010dn\u00fdch funkci\u00ed, najm\u00e4 men\u0161tru\u00e1cie<br>a materstva. <\/p>\n\n\n\n<p>Tukov\u00e9 bunky v \u017eenskom tele produkuj\u00fa estrog\u00e9n, k\u013e\u00fa\u010dov\u00fd horm\u00f3n, ktor\u00fd reguluje men\u0161trua\u010dn\u00fd cyklus. Ak je percento telesn\u00e9ho tuku pr\u00edli\u0161 n\u00edzke, m\u00f4\u017ee to vies\u0165 k nepravideln\u00fdm cyklom alebo dokonca k ich zastaveniu, \u010do m\u00f4\u017ee ovplyvni\u0165 plodnos\u0165. <\/p>\n\n\n\n<p>Po\u010das tehotenstva sa tukov\u00e9 z\u00e1soby st\u00e1vaj\u00fa z\u00e1kladn\u00fdm zdrojom energie pre v\u00fdvoj plodu. <\/p>\n\n\n\n<p>Po p\u00f4rode telesn\u00fd tuk podporuje tvorbu matersk\u00e9ho mlieka pri doj\u010den\u00ed. <\/p>\n\n\n\n<p>Okrem toho dostato\u010dn\u00e9 mno\u017estvo tuku pom\u00e1ha udr\u017eiava\u0165 hormon\u00e1lnu rovnov\u00e1hu, ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre zdrav\u00e9 tehotenstvo a zotavenie po p\u00f4rode. <\/p>\n\n\n\n<p>Tento tuk tie\u017e dod\u00e1va energiu a podporuje celkov\u00fa fyzick\u00fa a emocion\u00e1lnu pohodu matky. <\/p>\n\n\n\n<p>Spr\u00e1vnu \u00farove\u0148 telesn\u00e9ho tuku by sme preto mali vn\u00edma\u0165 nielen z h\u013eadiska fyzick\u00e9ho vzh\u013eadu, ale najm\u00e4 z h\u013eadiska jeho k\u013e\u00fa\u010dovej \u00falohy v reproduk\u010dnom zdrav\u00ed \u017eien.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>Tuk v \u013eudskom tele<\/p><cite>Tuk je hlavn\u00fdm sp\u00f4sobom, ako \u013eudsk\u00e9 telo uklad\u00e1 energiu. Uklad\u00e1 sa v tukov\u00fdch bunk\u00e1ch zn\u00e1mych ako adipocyty. Odpor\u00fa\u010dan\u00e9 mno\u017estvo tuku pre v\u00fdkonnostn\u00fdch be\u017ecov: 6-13 % pre mu\u017eov a 16-20 % pre \u017eeny. Napr\u00edklad \u017eena v\u00e1\u017eiaca 70 kg s 20 % telesn\u00e9ho tuku m\u00e1 14 kg tuku. 1 gram tuku obsahuje 9 kcal. Ak vezmeme do \u00favahy predch\u00e1dzaj\u00faci pr\u00edklad (14 kg tuku), potom: 14 000 gramov x 9 kcal\/gram = 126 000 kcal Toto mno\u017estvo r\u00e1dovo prevy\u0161uje energiu v glykog\u00e9ne. Preto tuk sl\u00fa\u017ei ako prim\u00e1rna z\u00e1sob\u00e1re\u0148 energie pri vytrvalostnom behu.<\/cite><\/blockquote><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Tuky zohr\u00e1vaj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu ako zdroj energie pri vytrvalostn\u00fdch \u0161portoch, preto\u017ee pon\u00fakaj\u00fa vysok\u00fd obsah energie a m\u00f4\u017eu by\u0165 trvalo vyu\u017e\u00edvan\u00e9 po\u010das dlhodob\u00e9ho aer\u00f3bneho behu s n\u00edzkou intenzitou. S\u00fa jedine\u010dn\u00fdm zdrojom energie na dlh\u0161ie trate od 10 km a\u017e po ultramarat\u00f3n. Hoci tradi\u010dn\u00e1 \u0161portov\u00e1 v\u00fd\u017eiva \u010dasto zd\u00f4raz\u0148uje v\u00fdznam sacharidov vo forme glykog\u00e9nu pre beh, \u010doraz viac [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1936],"tags":[1928],"class_list":{"0":"post-77505","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vyziva-a-recepty","8":"tag-00123-sk"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>V\u00e1\u0161 tuk ako najlep\u0161ie palivo pre vytrvalostn\u00fdch be\u017ecov (B+ premium) - bezec.eu<\/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:\/\/www.bezec.eu\/sk\/tuk-ako-palivo-pre-vytrvalostne-sporty\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V\u00e1\u0161 tuk ako najlep\u0161ie palivo pre vytrvalostn\u00fdch be\u017ecov (B+ premium)\" \/>\n<meta property=\"og:description\" content=\"Tuky zohr\u00e1vaj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu ako zdroj energie pri vytrvalostn\u00fdch \u0161portoch, preto\u017ee pon\u00fakaj\u00fa vysok\u00fd obsah energie a m\u00f4\u017eu by\u0165 trvalo vyu\u017e\u00edvan\u00e9 po\u010das dlhodob\u00e9ho aer\u00f3bneho behu s n\u00edzkou intenzitou. 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