
Pitný režim – otázky a odpovede
30. júna 2017V prvom článku Pitný režim sme si povedali niečo o dôležitosti pitného režimu pre športovcov. Dnes sa pozrieme na niekoľko nezodpovedaných otázok…
Koľko by mali športovci piť?
Závisí to od trvania, charakteru a intenzity fyzickej námahy. Aj vonkajšie podmienky, ako je teplo a vlhkosť, sú rozhodujúcimi faktormi. Platí pravidlo že základné množstvo 1 až 2 litre denne by malo byť doplnené o 0,4 – 0,8 litra nápoja za hodinu aktivity. Jedným z problémov pri športe je, že počas intenzívnej energetickej činnosti nie je telo schopné prijať viac ako 1 liter kvapaliny za hodinu, ale zároveň môže rýchlo stratiť 1,5 až 2 litre tekutín potením sa v dôsledku námahy a tepla. Inými slovami, počas dlhých výjazdov, ako je maratón, je pokles neodvrátiteľný. Ak dôjde k poklesu o 2,5% alebo viac telesnej hmotnosti, Vaša výkonnosť sa začne zhoršovať (čo je v prípade 80 kg muža zodpovedá cca -2 litre). Pokles okolo 5% telesnej hmotnosti už vedie k vážnym poruchám a človek si „koleduje o problém“. Správnym pitným režim odďaľujeme a znižujeme riziko dehydratácie.
Je športový nápoj (ionťák) potrebný na jednu hodinu tréningu?
Nie. Na tréningy do jednej hodiny je úplne dostačujúca voda – aspoň počas tréningu. Pri náročných a veľmi intenzívnych tréningoch, ako je intervalový tréning, musíte zabezpečiť, aby vaša celková spotreba energie bola adekvátna počas celého dňa. Preto je vhodné konzumovať bielkoviny a sacharidy ihneď po tréningu buď ako pevné potraviny alebo kvapaliny (t.j. regeneračné kokteily, športové nápoje).
Čo musí športový nápoj obsahovať?
Predovšetkým soli (minerály) a sacharidy v koncentrácii okolo 6-8%, čo zodpovedá 60-80 gramom na liter. Existujú sacharidy s krátkym, stredným alebo dlhým reťazcom, ktoré sa vzhľadom na svoju štruktúru dajú rýchlejšie alebo pomalšie stráviť. Každý výrobca má vlastnú zmes športového nápoja. Väčšina z nich je doplnená o vitamíny, umelé arómy, stimulanty (kofeín) alebo iné látky, ako je L-karnitín, čo zvyšuje riziko intolerancie (preto je nevyhnutné, aby ste pred dlhším výjazdom alebo pretekmi nápoj otestovali ak ho používate prvý krát). Väčšina komerčných športových nápojov obsahuje príliš málo soli (sodíku) z dôvodu chuti.
Kedy by ste mali piť? Pred, počas a či po výkone?
V dňoch pred intenzívnym úsilím by ste už mali piť viac ako zvyčajne. Jednoduchý test správnosti: pred pretekmi má byť moč prakticky bezfarebný (čím je žltší a tmavší tým je menej tekutín v tele). Tiež je dobré piť 3-5 dl nápoja obsahujúceho sacharidy asi 30-60 minút pred pretekmi (energia do zásoby). Počas športovania pite 1,5-2 dl každých 15 minút (viac aj tak Vaše telo cez sliznicu nevstrebe a iba sa tekutina zbytočne hromadí v žalúdku). Pri trénovaní na 2 hodiny alebo dlhšie by nápoje mali obsahovať soľ (minerály). Ihneď po športe by ste mali konzumovať nápoje, ktoré sú bohaté na sodík a majú sacharidy, ktoré sa ľahko strávia. Nezabúdajte, piť treba kým necítite smäd, ak pocítite smäd je už neskoro. Čiže aj na tréningu, po prvých 15 minútach aj keď smäd necítite, je dobré sa napiť, najmä v úpekoch ako sú teraz.
Môžeme si namiešať svoj vlastný športový nápoj?
Áno, a to je vlastne celkom jednoduché. Všetko, čo potrebujete, je voda, soľ a maltodextrín, ktorý je k dispozícii v špecializovaných predajniach a lekárňach. Maltodextrín je neutrálne ochutený, čistý sacharidový prášok. Tip: primiešajte sirup pre lepšiu chuť.
Športový gél alebo športový nápoj?
Športové nápoje poskytujú predovšetkým tekutinu, ale rovnako ako gély, môžu byť obohatené o sacharidy. Výhodou športových nápojov je, že sú už pripravené v správnej zmesi a veľmi rýchlo dodajú telu najdôležitejšie sacharidy a minerály, zatiaľ čo pri géloch je stále potrebné spotrebovať ďalšie tekutiny. V podstate platí nasledujúce: keď je vysoká intenzita a nadmerné teplo, konzumácia sacharidov prostredníctvom nápoja počas športovej súťaže je výhodnejšia ako pri pevnej potravine. Nápoj prechádza cez žalúdok omnoho rýchlejšie ako pevné potraviny a priamo vstúpi do krvného riečišťa tenkým črevom.
Ako dôležitá je soľ (sodík)?
Soľ je všeobecne dôležitá pre život a šport, najmä v prípade dlhých energetických aktivít (približne dve hodiny a viac), má rozhodujúci význam, pokiaľ ide o zabezpečenie optimálneho výkonu. Nasledujúce odporúčanie platí: nápoje by mali obsahovať približne 2-3 gramy soli na liter.
Ako inak môžete užívať soľ okrem nápojov?
Napríklad pomocou bujónu alebo soľných tabliet. Na mnohých pretekoch je vývar jediným slaným jedlom, ktoré sa ponúka na občerstvovačkách. Bežná stolová soľ sa môže pridávať do športových nápojov alebo do vody. Soľné tablety zakúpite v lekárňach alebo obchodoch so športovou výživou.
Je možné piť príliš veľa počas súťaže?
Stáva sa to veľmi zriedkavo, ale môže sa to stať, ak napríklad veľmi pomalí maratónski bežci pijú 2-3 litre čistej vody alebo viac za hodinu. Krv sa príliš zriedi, čo znižuje jeho koncentráciu sodíka, čo môže viesť k deficitu (hyponatrémii). Príjem soli preto má zmysel aj počas dlhých energetických aktivít.
Aké športové výhody prinášajú cola alebo Red Bull?
Zo športovo špecifickej perspektívy nie je Red Bull a Cola vhodný ako čiste športový nápoj, pretože majú obsah sacharidov približne 12%, čo je príliš veľa. Stimulačný účinok spôsobený kofeínom a taurínom však mnohým športovcom prináša potrebnú jednorázovú podporu pre finálny šprint na konci súťaže. Taktiež Cola na dlhom maratóne je niekedy jediným nápojom ktorý telo do seba „pustí“ a zároveň ako tak upraví žalúdok po jedle z občerstvovačiek a kozmickej strave (keď si človek na 130.km riadne grgne, hneď mu je lepšie 🙂 ). Dôležité: Skúste tieto nápoje vopred a zistite, ako pôsobia na Vás.
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