{"id":6885,"date":"2021-05-26T00:00:00","date_gmt":"2021-05-25T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/kofein-aky-ma-ucinok-na-trening-a-telo\/"},"modified":"2021-05-26T00:00:00","modified_gmt":"2021-05-25T23:00:00","slug":"kofein-aky-ma-ucinok-na-trening-a-telo","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/kofein-aky-ma-ucinok-na-trening-a-telo\/","title":{"rendered":"Kofe\u00edn: ak\u00fd m\u00e1 \u00fa\u010dinok na tr\u00e9ning a telo?"},"content":{"rendered":"

Ako kofe\u00edn zlep\u0161uje v\u00fdkon pri cvi\u010den\u00ed?<\/h3>\n

D\u00e1vka kofe\u00ednu pred tr\u00e9ningom m\u00f4\u017ee zlep\u0161i\u0165 v\u00fdkon<\/strong> t\u00fdm, \u017ee u\u013eah\u010d\u00ed silov\u00fd tr\u00e9ning pomocou odb\u00farania \u00fanavy. Kofe\u00edn<\/strong> pou\u017e\u00edvaj\u00fa aj vrcholov\u00ed \u0161portovci ak potrebuj\u00fa extra energiu, a pre t\u00fdchto elitn\u00fdch \u0161portovcov s\u00fa odpor\u00fa\u010dan\u00e9. Pom\u00f4\u017ee ale kofe\u00edn aj priemern\u00e9mu \u010dloveku<\/strong> pri cvi\u010den\u00ed?<\/p>\n

Zatia\u013e \u010do prieskumy o \u00falohe kofe\u00ednu nie s\u00fa na 100% jednozna\u010dn\u00e9, doteraj\u0161\u00ed v\u00fdskum je ur\u010dite povzbudiv\u00fd. Hlavn\u00fdm \u00fa\u010dinkom kofe\u00ednu na telo<\/strong> je zv\u00fd\u0161enie bdelosti a t\u00fdm p\u00e1dom odb\u00faranie \u00fanavy<\/strong>. V\u010faka tomu m\u00e1te extra energiu a namiesto priemern\u00e9ho workoutu m\u00f4\u017eete za\u0165a\u017ei\u0165 svoje svaly.<\/p>\n

Pod\u013ea te\u00f3rie svaly pou\u017e\u00edvaj\u00fa na energiu glykog\u00e9n<\/strong>, \u010do je ulo\u017een\u00e1 verzia gluk\u00f3zy. Ke\u010f telu d\u00f4jdu z\u00e1soby glykog\u00e9nu, d\u00f4jde k vy\u010derpaniu svalov<\/strong> a v kone\u010dnom d\u00f4sledku s\u00fa menej efekt\u00edvne. Svaly dok\u00e1\u017eu taktie\u017e spa\u013eova\u0165 tuky, a po\u010das tohto procesu<\/strong> sa neunavuj\u00fa a\u017e tak r\u00fdchlo.<\/p>\n

Kofe\u00edn m\u00f4\u017ee pom\u00f4c\u0165 svalom a dosta\u0165 ich k r\u00fdchlej\u0161iemu spa\u013eovaniu tukov<\/strong>, v d\u00f4sledku \u010doho s\u00fa zachovan\u00e9 z\u00e1soby glykog\u00e9nu<\/strong> a poskytuj\u00fa pr\u00e1ve na\u0161im svalom viac \u010dasu pred t\u00fdm, ne\u017e sa vy\u010derpaj\u00fa. To vedie k dlh\u0161iemu a intenz\u00edvnej\u0161iemu tr\u00e9ningu. Vedci sa tie\u017e domnievaj\u00fa, \u017ee kofe\u00edn m\u00f4\u017ee ma\u0165 aj priamy \u00fa\u010dinok<\/strong> na svaloch zlep\u0161en\u00edm jeho \u00fa\u010dinnosti pri tvorbe energie.<\/p>\n

Kedy si da\u0165 kofe\u00edn?<\/h3>\n

Kofe\u00ednu m\u00f4\u017ee trva\u0165 dlh\u0161ie, k\u00fdm zaberie. V\u00fdhody s\u00fa viac zrejm\u00e9 sk\u00f4r pri dlhodobej\u0161\u00edch vytrvalostn\u00fdch cvi\u010deniach<\/strong> ne\u017e pri kr\u00e1tkodob\u00fdch cvi\u010deniach, preto\u017ee svaly najprv vyu\u017e\u00edvaj\u00fa glykog\u00e9n<\/strong>. Zatia\u013e nie je ist\u00e9, ako dlho mus\u00edme cvi\u010di\u0165, aby sa kofe\u00edn dostal do obehu a „spustil“ prechod svalov na spa\u013eovanie tukov.<\/strong><\/p>\n

V\u00e4\u010d\u0161ina \u0161t\u00fadi\u00ed testovala \u00fa\u010dinok kofe\u00ednu na svaly po dvoch hodin\u00e1ch. Energetick\u00e9 \u00fa\u010dinky kofe\u00ednu za\u010dn\u00fa vrcholi\u0165 1 hodinu<\/strong> po po\u017eit\u00ed a m\u00f4\u017eu trva\u0165 tri a\u017e \u0161es\u0165 hod\u00edn. Tie\u017e nie je jasn\u00e9, ko\u013eko k\u00e1vy potrebujete, aby ste z\u00edskali maxim\u00e1lnu efektivitu pri cvi\u010den\u00ed. A\u017e doned\u00e1vna sa myslelo, \u017ee preto\u017ee telo m\u00f4\u017ee by\u0165 tolerantn\u00e9 vo\u010di kofe\u00ednu, pravideln\u00ed konzumenti<\/strong> k\u00e1vy bud\u00fa potrebova\u0165 nejak\u00fa t\u00fa \u0161\u00e1lku navy\u0161e.<\/p>\n

V ned\u00e1vnej \u0161t\u00fadii, ktor\u00fa uskuto\u010dnili vedci v Braz\u00edlii, boli aj pravideln\u00ed konzumenti kofe\u00ednu a to vr\u00e1tane t\u00fdch, ktor\u00ed vypili ka\u017ed\u00fd de\u0148 tri \u0161\u00e1lky k\u00e1vy – schopn\u00ed beha\u0165 r\u00fdchlej\u0161ie a dlh\u0161ie po u\u017eit\u00ed pilulky<\/strong>, ktor\u00e1 obsahovala ekvivalent \u0161tyroch \u0161\u00e1lok k\u00e1vy<\/strong> v porovnan\u00ed s t\u00fdm, ke\u010f tabletku nebrali.<\/p>\n

 <\/p>\n

Ako u\u017e\u00edva\u0165 kofe\u00edn?<\/h3>\n

Jeho \u00fa\u010dinky m\u00f4\u017eete poci\u0165ova\u0165 pri hladine 20 mg. Je hlavne d\u00f4le\u017eit\u00e9 neu\u017ei\u0165 ho pr\u00edli\u0161 ve\u013ea, preto\u017ee m\u00f4\u017eete aj poc\u00edti\u0165 pr\u00edznaky ako b\u00fa\u0161enie srdca<\/strong>, \u00fazkos\u0165 a nervozitu. Ak m\u00e1te podobn\u00e9 pr\u00edznaky<\/strong>, je potrebn\u00e9 nabud\u00face zn\u00ed\u017ei\u0165 d\u00e1vku kofe\u00ednu. Odpor\u00fa\u010da sa 0,3 mg\/kg va\u0161ej telesnej v\u00e1hy.<\/p>\n

Pod\u013ea \u0161t\u00fadie, 2 hodiny pred tr\u00e9ningom je dobr\u00fd \u010das na u\u017eitie kofe\u00ednu. Potenci\u00e1lne ak nem\u00e1te \u010das<\/strong> je e\u0161te vhodn\u00e9 to skr\u00e1ti\u0165 na 1 hodinu. D\u00f4le\u017eit\u00e9 je si zapam\u00e4ta\u0165, \u017ee kofe\u00edn p\u00f4sob\u00ed dlh\u0161ie<\/strong> a ur\u010dite po jeho po\u017eit\u00ed neodpor\u00fa\u010dam cvi\u010di\u0165 neskoro ve\u010der. Jeho p\u00f4sobenie sa odhaduje a\u017e na 6 hod\u00edn, \u010do m\u00f4\u017ee ma\u0165 ve\u013emi zl\u00fd vplyv na sp\u00e1nok a v\u00e1\u0161 re\u017eim.<\/p>\n

Strata v\u00e1hy<\/h3>\n

Kofe\u00edn dok\u00e1\u017ee zabr\u00e1ni\u0165 pribratiu, alebo pom\u00e1ha aj pri spa\u013eovan\u00ed tukov, pravdepodobne t\u00fdm, \u017ee potl\u00e1\u010da chu\u0165 do jedla. Stimuluje aj termogen\u00e9zu, tak\u017ee telo potrebuje vynalo\u017ei\u0165 viac energie<\/strong> z tr\u00e1venia potrav\u00edn. Produkty na chudnutie, ktor\u00e9 sa pred\u00e1vaj\u00fa ako termog\u00e9nne l\u00e1tky, m\u00f4\u017eu obsahova\u0165 aj kofe\u00edn alebo efedr\u00edn.<\/p>\n

Bdelos\u0165<\/h3>\n

75 mg d\u00e1vka kofe\u00ednu m\u00f4\u017ee zv\u00fd\u0161i\u0165 pozornos\u0165 a bdelos\u0165 a d\u00e1vka 160 a\u017e 400 mg<\/strong> m\u00f4\u017ee zlep\u0161i\u0165 aj uva\u017eovanie, r\u00fdchlos\u0165 a pam\u00e4\u0165 u \u010dloveka. Ur\u010dite ale neberte kofe\u00edn ako n\u00e1hradu dobr\u00e9ho sp\u00e1nku.<\/p>\n

Fungovanie mozgu<\/h3>\n

Kofe\u00edn ovplyv\u0148uje receptory adenoz\u00ednu v mozgu. K\u00e1va obsahuje aj antioxidanty<\/strong>, ktor\u00e9 tie\u017e p\u00f4sobia na telo viacer\u00fdmi sp\u00f4sobmi. \u0160t\u00fadie nazna\u010duj\u00fa, \u017ee pitie k\u00e1vy m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 myslenie a spomali\u0165 ment\u00e1lnu \u00fanavu,<\/strong> ktor\u00e1 prich\u00e1dza s vekom.<\/p>\n Zdroj: Healthline.com\n

Alzheimerova a Parkinsonova choroba<\/h3>\n

Celo\u017eivotn\u00e1 konzum\u00e1cia kofe\u00ednu m\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko vzniku v\u00fdvoja Alzheimera a \u013eudia s vy\u0161\u0161ou spotrebou k\u00e1vy maj\u00fa ni\u017e\u0161ie riziko Parkinsonovej choroby<\/strong>.<\/p>\n

Ko\u017ea<\/h3>\n

Niektor\u00ed vedci tvrdia, \u017ee kofe\u00edn m\u00f4\u017ee chr\u00e1ni\u0165 pred ur\u010dit\u00fdmi druhmi rakoviny ko\u017ee. Jeden t\u00edm zistil, \u017ee kofe\u00edn aplikovan\u00fd priamo na ko\u017eu my\u0161\u00ed pomohol zabr\u00e1ni\u0165 tomu, aby UV svetlo<\/strong> sp\u00f4sobilo rakovinu ko\u017ee. In\u00ed sp\u00e1jaj\u00fa konzum\u00e1ciu troch \u0161\u00e1lok k\u00e1vy denne s 21% ni\u017e\u0161\u00edm rizikom<\/strong> vzniku karcin\u00f3mu u \u017eien a 10% ni\u017e\u0161\u00edm rizikom u mu\u017eov v porovnan\u00ed s pit\u00edm menej ako jednej \u0161\u00e1lky mesa\u010dne.<\/p>","protected":false},"excerpt":{"rendered":"

Ako kofe\u00edn zlep\u0161uje v\u00fdkon pri cvi\u010den\u00ed? D\u00e1vka kofe\u00ednu pred tr\u00e9ningom m\u00f4\u017ee zlep\u0161i\u0165 v\u00fdkon t\u00fdm, \u017ee u\u013eah\u010d\u00ed silov\u00fd tr\u00e9ning pomocou odb\u00farania \u00fanavy. Kofe\u00edn pou\u017e\u00edvaj\u00fa aj vrcholov\u00ed<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6885","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6885","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6885"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6885\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}