{"id":2118,"date":"2018-08-10T11:16:53","date_gmt":"2018-08-10T10:16:53","guid":{"rendered":"https:\/\/www.itac-food.com\/?p=2118"},"modified":"2023-07-17T12:20:52","modified_gmt":"2023-07-17T11:20:52","slug":"przekaski-w-diecie-sportowca-2","status":"publish","type":"post","link":"https:\/\/www.itac-food.com\/pl\/przekaski-w-diecie-sportowca-2\/","title":{"rendered":"Przek\u0105ski w diecie sportowca"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row unlock_row_content=&#8221;yes&#8221; row_height_percent=&#8221;0&#8243; override_padding=&#8221;yes&#8221; h_padding=&#8221;0&#8243; top_padding=&#8221;2&#8243; bottom_padding=&#8221;2&#8243; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; column_width_percent=&#8221;100&#8243; shift_y=&#8221;0&#8243; z_index=&#8221;0&#8243;][vc_column column_width_percent=&#8221;100&#8243; align_horizontal=&#8221;align_center&#8221; override_padding=&#8221;yes&#8221; column_padding=&#8221;0&#8243; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; width=&#8221;1\/1&#8243;][uncode_block id=&#8221;1369&#8243;][\/vc_column][\/vc_row][vc_row row_height_percent=&#8221;0&#8243; override_padding=&#8221;yes&#8221; h_padding=&#8221;0&#8243; top_padding=&#8221;2&#8243; bottom_padding=&#8221;0&#8243; overlay_alpha=&#8221;50&#8243; equal_height=&#8221;yes&#8221; gutter_size=&#8221;0&#8243; column_width_percent=&#8221;100&#8243; shift_y=&#8221;0&#8243; z_index=&#8221;0&#8243;][vc_column column_width_percent=&#8221;100&#8243; position_vertical=&#8221;middle&#8221; back_image=&#8221;905&#8243; back_repeat=&#8221;repeat&#8221; back_position=&#8221;left top&#8221; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;2&#8243; width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1521622463834{padding-right: 20px !important;}&#8221;][vc_empty_space empty_h=&#8221;3&#8243; medium_visibility=&#8221;yes&#8221; mobile_visibility=&#8221;yes&#8221;][vc_custom_heading auto_text=&#8221;yes&#8221; heading_semantic=&#8221;h1&#8243; text_size=&#8221;h1&#8243; text_transform=&#8221;uppercase&#8221; separator=&#8221;yes&#8221;]<strong>Przek\u0105ski w diecie sportowca<\/strong>[\/vc_custom_heading][vc_column_text]Wiele os\u00f3b my\u015bli, \u017ce <strong>sportowcy<\/strong> mog\u0105 je\u015b\u0107 wszystko, poniewa\u017c \u201ei tak spal\u0105 to na treningu\u201c. Wysi\u0142ek fizyczny generuje jednak nie tylko zwi\u0119kszone zapotrzebowanie kaloryczne, ale zwi\u0119ksza r\u00f3wnie\u017c zapotrzebowanie na wiele sk\u0142adnik\u00f3w <strong>jako\u015bciowych diety<\/strong>, jak np. witaminy z grupy B (niezb\u0119dne do prawid\u0142owego metabolizmu energii), \u017celazo (niezb\u0119dne do przenoszenia tlenu do kom\u00f3rek), czy tracone z potem elektrolity \u2013 magnez, s\u00f3d, potas i wap\u0144. Niedobory tych sk\u0142adnik\u00f3w mog\u0105 by\u0107 ograniczeniem na tyle silnym, by spowalnia\u0107 post\u0119p treningowy i utrudnia\u0107 osi\u0105ganie wynik\u00f3w sportowych, jakie zawodnik by\u0142by w stanie osi\u0105gn\u0105\u0107 przy w\u0142a\u015bciwym od\u017cywieniu organizmu.[\/vc_column_text][vc_empty_space empty_h=&#8221;3&#8243; medium_visibility=&#8221;yes&#8221; mobile_visibility=&#8221;yes&#8221;][\/vc_column][vc_column column_width_percent=&#8221;100&#8243; align_horizontal=&#8221;align_center&#8221; expand_height=&#8221;yes&#8221; override_padding=&#8221;yes&#8221; column_padding=&#8221;0&#8243; back_image=&#8221;2051&#8243; back_repeat=&#8221;no-repeat&#8221; back_position=&#8221;center top&#8221; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;0&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; width=&#8221;1\/2&#8243;][vc_single_image media=&#8221;2051&#8243; media_width_percent=&#8221;100&#8243; alignment=&#8221;center&#8221; el_class=&#8221;coverimg&#8221;][\/vc_column][\/vc_row][vc_row row_height_percent=&#8221;0&#8243; override_padding=&#8221;yes&#8221; h_padding=&#8221;0&#8243; top_padding=&#8221;0&#8243; bottom_padding=&#8221;0&#8243; overlay_alpha=&#8221;50&#8243; equal_height=&#8221;yes&#8221; gutter_size=&#8221;3&#8243; column_width_percent=&#8221;100&#8243; shift_y=&#8221;0&#8243; z_index=&#8221;0&#8243;][vc_column column_width_percent=&#8221;100&#8243; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; medium_visibility=&#8221;yes&#8221; medium_width=&#8221;0&#8243; mobile_visibility=&#8221;yes&#8221; mobile_width=&#8221;0&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; width=&#8221;1\/3&#8243;][vc_single_image media=&#8221;2052&#8243; media_width_percent=&#8221;100&#8243;][\/vc_column][vc_column width=&#8221;2\/3&#8243;][vc_empty_space empty_h=&#8221;2&#8243; medium_visibility=&#8221;yes&#8221; mobile_visibility=&#8221;yes&#8221;][vc_column_text el_class=&#8221;margenes&#8221;]Wiele os\u00f3b my\u015bli, \u017ce <strong>sportowcy<\/strong> mog\u0105 je\u015b\u0107 wszystko, poniewa\u017c \u201ei tak spal\u0105 to na treningu\u201c. Wysi\u0142ek fizyczny generuje jednak nie tylko zwi\u0119kszone zapotrzebowanie kaloryczne, ale zwi\u0119ksza r\u00f3wnie\u017c zapotrzebowanie na wiele sk\u0142adnik\u00f3w <strong>jako\u015bciowych diety<\/strong>, jak np. witaminy z grupy B (niezb\u0119dne do prawid\u0142owego metabolizmu energii), \u017celazo (niezb\u0119dne do przenoszenia tlenu do kom\u00f3rek), czy tracone z potem elektrolity \u2013 magnez, s\u00f3d, potas i wap\u0144. Niedobory tych sk\u0142adnik\u00f3w mog\u0105 by\u0107 ograniczeniem na tyle silnym, by spowalnia\u0107 post\u0119p treningowy i utrudnia\u0107 osi\u0105ganie wynik\u00f3w sportowych, jakie zawodnik by\u0142by w stanie osi\u0105gn\u0105\u0107 przy w\u0142a\u015bciwym od\u017cywieniu organizmu.<\/p>\n<p>W diecie sportowca powinny zatem przewa\u017ca\u0107 <strong>produkty warto\u015bciowe, bogate nie tylko w energi\u0119, ale r\u00f3wnie\u017c sk\u0142adniki od\u017cywcze<\/strong>. Ze wzgl\u0119du na aktywny tryb \u017cycia w jad\u0142ospisie sportowca mog\u0105 zatem pojawi\u0107 si\u0119 przek\u0105ski takie jak domowe, ciastka <strong>owsiane z orzechami, s\u0142odzone<\/strong> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.itac-food.com\/pl\/produkty\/zamien-slodycze-na-owoce-suszone\/\"><strong>suszonymi owocami<\/strong><\/a><\/span> <strong>i bananem<\/strong>, czy wafle ry\u017cowe z mas\u0142em orzechowym. Bardzo szybk\u0105 i smaczn\u0105 przek\u0105sk\u0105 przed treningiem mo\u017ce by\u0107 te\u017c <strong>p\u0142atki owsiane zalane jogurtem<\/strong>, z <strong>dodatkiem rodzynek i drobno<\/strong> posiekanych suszonych moreli oraz dowolnych orzech\u00f3w. Je\u015bli czasu do treningu zosta\u0142o ju\u017c niewiele lub mamy wra\u017cliwy przew\u00f3d pokarmowy, orzechy mo\u017cna zmieli\u0107 w m\u0142ynku \u2013 b\u0119d\u0105 wtedy \u0142atwiej strawne i nie powinny powodowa\u0107 dyskomfortu podczas wysi\u0142ku fizycznego.<\/p>\n<p>Jako cz\u0119\u015b\u0107 drugiego \u015bniadania sprawdzi\u0107 si\u0119 mog\u0105 r\u00f3wnie\u017c pasty ze s\u0142onecznikiem, kt\u00f3re przygotowuje si\u0119 po jego namoczeniu i zmiksowaniu np. z suszonymi pomidorami, czosnkiem, pietruszk\u0105, odrobin\u0105 wody i przyprawami lub np. z kasz\u0105 jaglan\u0105, soczewic\u0105, og\u00f3rkami ma\u0142osolnymi, w\u0119dzon\u0105 papryk\u0105, kolendr\u0105, curry i oregano. Mo\u017cliwo\u015bci jest bardzo du\u017co!<\/p>\n<p>W drodze lub w dni kiedy nie zd\u0105\u017cyli\u015bmy przygotowa\u0107 posi\u0142ku, bakalie sprawdz\u0105 si\u0119 r\u00f3wnie\u017c jako zamiennik posi\u0142ku. W dni z ci\u0119\u017ckim treningiem lub nawet dwoma si\u0119gnij po wi\u0119ksz\u0105 ilo\u015b\u0107 suszonych owoc\u00f3w, a w dni z mniejsz\u0105 obj\u0119to\u015bci\u0105 treningow\u0105 \u2013 wystarczy doda\u0107 ich kilka do <strong>1-2 gar\u015bci orzech\u00f3w<\/strong>. Dla zawodnik\u00f3w, kt\u00f3rzy du\u017co si\u0119 poc\u0105, mo\u017cna czasem poleci\u0107 r\u00f3wnie\u017c <strong>orzeszki solone<\/strong>, poniewa\u017c s\u00f3d jest g\u0142\u00f3wnym elektrolitem wyst\u0119puj\u0105cym w pocie.<\/p>\n<p>Bakalie sprawdz\u0105 si\u0119 r\u00f3wnie\u017c dla zawodnik\u00f3w redukuj\u0105cych mas\u0119 cia\u0142a, poniewa\u017c daj\u0105 syto\u015b\u0107 na d\u0142ugo, tym samym zapobiegaj\u0105c podjadaniu. Ponadto zawodnicy ograniczaj\u0105cy ilo\u015b\u0107 energii w diecie, tym bardziej powinni zwraca\u0107 uwag\u0119 na g\u0119sto\u015b\u0107 od\u017cywcz\u0105 spo\u017cywanych produkt\u00f3w, czyli ilo\u015b\u0107 warto\u015bciowych substancji takich jak witaminy i sk\u0142adniki mineralne przypadaj\u0105cych na jedn\u0105 kcal. W przypadku bakalii ten wska\u017anik jest bardzo korzystny \u2013 mo\u017cna powiedzie\u0107 \u017ce s\u0105 jak suplementy, tyle \u017ce&#8230; smaczniejsze![\/vc_column_text][vc_empty_space empty_h=&#8221;2&#8243; medium_visibility=&#8221;yes&#8221; mobile_visibility=&#8221;yes&#8221;][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/4&#8243;][\/vc_column][vc_column width=&#8221;1\/4&#8243;][\/vc_column][vc_column width=&#8221;1\/4&#8243;][vc_column_text]Opracowa\u0142a: Dietetyk Fundacji Szko\u0142a na Widelcu, dietetyk sportowy mgr Urszula Somow[\/vc_column_text][vc_single_image media=&#8221;2187&#8243; media_width_percent=&#8221;100&#8243;][\/vc_column][vc_column column_width_percent=&#8221;100&#8243; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; width=&#8221;1\/4&#8243;][vc_single_image media=&#8221;2055&#8243; media_width_percent=&#8221;50&#8243;][\/vc_column][\/vc_row][vc_row][vc_column column_width_percent=&#8221;100&#8243; position_vertical=&#8221;middle&#8221; align_horizontal=&#8221;align_center&#8221; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; width=&#8221;1\/1&#8243;][vc_custom_heading text_size=&#8221;fontsize-155944&#8243; text_font=&#8221;font-212077&#8243; text_weight=&#8221;300&#8243; text_color=&#8221;color-459613&#8243;]<em>Zainteresowany bakaliami? Sprawd\u017a nasz\u0105 ofert\u0119 w gamie Itac <a href=\"https:\/\/www.itac-food.com\/pl\/\"><span style=\"text-decoration: underline;\">Hello Fruity<\/span><\/a>!<\/em>[\/vc_custom_heading][uncode_share layout=&#8221;multiple&#8221; bigger=&#8221;yes&#8221; separator=&#8221;yes&#8221; title=&#8221;PODZIEL SI\u0118&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Wiele os\u00f3b my\u015bli, \u017ce sportowcy mog\u0105 je\u015b\u0107 wszystko, poniewa\u017c \u201ei tak spal\u0105 to na treningu\u201c. Wysi\u0142ek fizyczny generuje jednak nie tylko zwi\u0119kszone zapotrzebowanie kaloryczne, ale zwi\u0119ksza r\u00f3wnie\u017c zapotrzebowanie na wiele sk\u0142adnik\u00f3w jako\u015bciowych diety.<\/p>\n","protected":false},"author":7,"featured_media":2051,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[],"class_list":["post-2118","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wez-zdrowie-we-wlasne-rece"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Przek\u0105ski w diecie sportowca<\/title>\n<meta name=\"description\" content=\"Wiele os\u00f3b my\u015bli, \u017ce sportowcy mog\u0105 je\u015b\u0107 wszystko, poniewa\u017c \u201ei tak spal\u0105 to na treningu\u201c. Wysi\u0142ek fizyczny generuje jednak nie tylko zwi\u0119kszone zapotrzebowanie kaloryczne, ale zwi\u0119ksza r\u00f3wnie\u017c zapotrzebowanie na wiele sk\u0142adnik\u00f3w jako\u015bciowych diety.\" \/>\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.itac-food.com\/pl\/przekaski-w-diecie-sportowca-2\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Przek\u0105ski w diecie sportowca\" \/>\n<meta property=\"og:description\" content=\"Wiele os\u00f3b my\u015bli, \u017ce sportowcy mog\u0105 je\u015b\u0107 wszystko, poniewa\u017c \u201ei tak spal\u0105 to na treningu\u201c. 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