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Pitný režim cyklistu

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Voda patrí medzi základné zložky správneho fungovania ľudského tela. Pri nedostatočnom príjme tekutín môže dojsť k dehydratácii, únave, zníženiu výkonnosti či svalovým kŕčom. Preto je potrebné dodržiavať pravidelný pitný režim – v lete a pri športových aktivitách to platí dokonca dvojnásobne.

Ako často?

Cyklista by mal myslieť na pitný režim ako pred štartom, tak aj počas bicyklovania. Piť treba predovšetkým pravidelne, veľké množstvá naraz organizmu neprospievajú. Všeobecne sa odporúča vypiť:

  • pred výkonom: približne 30 minút pred štartom pol litra tekutín (postupne)
  • počas výkonu: v pravidelných intervaloch cca 2 dcl, maximálne však 8 dcl za hodinu

Čo piť?

Výber vhodného nápoja na doplnenie tekutín závisí aj od dĺžky a intenzity cyklistického výkonu. Pri krátkych vzdialenostiach, ľahkých cyklovýletoch či menej intenzívnom tréningu sú vhodné ľahko mineralizované tekutiny s nižším energetickým obsahom – výborná je napríklad čistá voda. Tú je pri sebe dobré mať vždy a všade.

Pri náročnejších telesných aktivitách však už treba myslieť aj na doplnenie stratenej energie. Vtedy je potrebné doplniť najmä minerály a jednoduché cukry, ktoré obsahujú napríklad aj obľúbené športové iontové nápoje. Tie sa ale odporúčajú piť len v prípade, že váš tréning ci cyklovýlet trvá dlhšie než 30 minút. Pamätajte tiež na to, že „ionťáky“ nie sú voda, a teda ich nemožno piť stále. Mali by byť určené na špeciálne príležitosti a v prípade akýchkoľvek zdravotných problémov sa ohľadom ich konzumácie poraďte s lekárom. Pri výkonoch nad 2 hodiny sa zamerajte hlavne na prísun tekutín, ktoré obsahujú dostatočné množstvo sacharidov.

Čomu sa vyhnúť?

Úplne tabu by mali byť pred, počas aj po cyklistike sýtené, energetické a kolové nápoje. S rovnakou samozrejmosťou by ste sa mali vyhnúť alkoholu na bicykli. Mnohí tiež odporúčajú pred jazdou nepiť kávu, mlieko a mliečne nápoje.

Z čoho piť?

Cyklofľaša spolu s košíkom na bicykel by mali patriť medzi prvé doplnky, ktorými vybavíte váš bicykel. Vďaka nim máte tekutiny stále pri sebe a praktické umiestnenie vám umožňuje kedykoľvek sa napiť. Dnes už je na trhu množstvo fliaš rozličného dizajnu, veľkostí a farieb, stačí si len vybrať – napríklad tu.

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