{"id":21534,"date":"2017-07-31T12:26:04","date_gmt":"2017-07-31T09:26:04","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=21534"},"modified":"2017-08-01T09:18:31","modified_gmt":"2017-08-01T06:18:31","slug":"vai-visi-sporta-dzerieni-ir-vienadi","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/vai-visi-sporta-dzerieni-ir-vienadi\/","title":{"rendered":"Vai visi sporta dz\u0113rieni ir vien\u0101di?"},"content":{"rendered":"

\u0160is un da\u017ei citi m\u012bti ir le\u0123endas, kas saist\u0101s ap sporta uzturu, ko m\u0113s p\u0101rbaud\u012bj\u0101m un apspried\u0101mies ar Science in Sport (SiS) komandu. Atst\u0101jiet koment\u0101ru, k\u0101da ir j\u016bsu pieredze?<\/p>\n

\"\"<\/p>\n

1. Cukura uz\u0146em\u0161ana fizisk\u0101s slodzes laik\u0101 ir slikta.<\/strong><\/p>\n

Cukurs, glikozes form\u0101, ir vissvar\u012bg\u0101kais ener\u0123ijas avots intens\u012bvai iztur\u012bbai. Vair\u0101ki p\u0113t\u012bjumi liecina, ka, lietojot glikozes, fruktozes, maltodekstr\u012bna un citu og\u013chidr\u0101tu avotus, kurus fizisk\u0101s slodzes laik\u0101 var viegli p\u0101rveidot par glikozi, tas veicina treni\u0146u un ilgsto\u0161\u0101ku skrie\u0161anu ilg\u0101k par stundu. Glikozi un fruktozi klasific\u0113 k\u0101 vienk\u0101r\u0161us cukurus, kuriem nepiecie\u0161ams vair\u0101k \u0161\u0137idrumu sagremot un absorb\u0113t. Tom\u0113r maltodekstr\u012bns ir sare\u017e\u0123\u012bts cukurs – \u0113rt\u0101k\u0101 og\u013chidr\u0101tu forma, kas paredz\u0113ta treni\u0146iem k\u0101 ar\u012b sacens\u012bb\u0101m, ar vismaz\u0101ko ietekmi uz j\u016bsu gremo\u0161anas sist\u0113mu.<\/p>\n

Neskatoties uz to, daudzi skr\u0113j\u0113ji joproj\u0101m neizmanto sporta dz\u0113rienus un ener\u0123ijas \u017eelejas, kas satur vienk\u0101r\u0161us cukurus, jo tie ir pieradu\u0161i dom\u0101t par cukuru k\u0101 “sliktu”. Bet cukurs ir tikai slikts, kad j\u016bs neskrienat. Kad j\u016bs skrienat, tas ir labs. \u00a0J\u016bs atrad\u012bsiet \u0113rtus produktus no SiS diapazona, lai uzl\u0101d\u0113tu sevi n\u0101kamaj\u0101 sac\u012bkst\u0113s.<\/p>\n

2. Optim\u0101la makroelementu attiec\u012bba.<\/strong><\/p>\n

Vai j\u016bsu di\u0113ta ir 60% og\u013chidr\u0101tu, 20% tauku un 20% olbaltumvielu? Vai tas b\u016btu 40\/30\/30 procentiem? Vai ar\u012b optim\u0101l\u0101 makroelementu attiec\u012bba pret iztur\u012bbu ir kaut kas cits? Faktiski nav t\u0101das lietas k\u0101 optim\u0101la makroelementu attiec\u012bba kas der piln\u012bgi visiem.<\/p>\n

Atsevi\u0161\u0137iem skr\u0113j\u0113jiem ir vajadz\u012bgi tr\u012bs da\u017e\u0101du makroelementu daudzumi atkar\u012bb\u0101 no t\u0101, cik daudz vi\u0146i tren\u0113jas. 60\/20\/20 bar\u012bbas vielu modelis var\u0113tu b\u016bt ide\u0101ls vienam skr\u0113j\u0113jam, bet k\u0101dam citam tas neder\u0113s. Pras\u012bba p\u0113c og\u013chidr\u0101tiem visvair\u0101k main\u0101s no treni\u0146u daudzuma. Padom\u0101jiet par og\u013chidr\u0101tu absol\u016bto daudzumu, ne\u00a0 procentos. Vid\u0113ji skr\u0113j\u0113jam ir nepiecie\u0161ami apm\u0113ram 3-5 g og\u013chidr\u0101tu uz kg \u0137erme\u0146a svara dien\u0101. Bet elites skr\u0113j\u0113ji, kuri tren\u0113jas \u00a020 stundas ned\u0113\u013c\u0101 vai ilg\u0101k, var pras\u012bties divreiz liel\u0101ku summu.<\/p>\n

\"\"<\/p>\n

3. Pirms sacens\u012bb\u0101m ir nepiecie\u0161ama og\u013chidr\u0101tu uzl\u0101de.<\/strong><\/p>\n

Praks\u0113, k\u0101 palielin\u0101t uztura bag\u0101tin\u0101t\u0101s og\u013chidr\u0101tu devas dien\u0101s pirms sac\u012bkstes, ir iecien\u012bts ritu\u0101ls liel\u0101kajai da\u013cai skr\u0113j\u0113ju. Bet vai tas tie\u0161\u0101m ir nepiecie\u0161ams? Og\u013chidr\u0101tu uz\u0146em\u0161ana, veicot vair\u0101kus p\u0113t\u012bjumus, neietekm\u0113 sniegumu sac\u012bkst\u0113s, kas ilgst maz\u0101k nek\u0101 aptuveni 90 min\u016btes. Ar\u012b t\u0101 iedarb\u012bba ir minim\u0101la pat ilg\u0101kaj\u0101s sac\u012bkst\u0113s, ja sacens\u012bbu laik\u0101 j\u016bs pat\u0113r\u0113jat pietiekami daudz og\u013chidr\u0101tu. Tas noz\u012bm\u0113, ka tas nekait\u0113. T\u0101tad, ja tas dod jums p\u0101rliec\u012bbu, ejiet uz priek\u0161u un uzl\u0101d\u0113jat to. Cita starp\u0101, da\u017e\u0101das sulas vai SiS GO Energy og\u013chidr\u0101tu dz\u0113riens darbojas labi.<\/p>\n

 <\/p>\n

4. Musku\u013cu krampjus izraisa nepietiekama magn\u0113zija uz\u0146em\u0161ana.<\/strong><\/p>\n

Ideja, ka slodzes laik\u0101 musku\u013cu krampjus izraisa nepietiekams vienas bar\u012bbas vielas tr\u016bkums, piem\u0113ram, magnija vai citu elektrol\u012btu, vai ar\u012b nepietiekamas hidrat\u0101cijas uz\u0146em\u0161ana – tas pamatojas uz vienu nepiln\u012bgu p\u0113t\u012bjumu, kas tika veikts gandr\u012bz pirms gadsimta.<\/p>\n

Jaun\u0101k\u0101 zin\u0101tne ir skaidri pier\u0101d\u012bts, ka krampju risks tiek veikts ar vair\u0101ku faktoru “siner\u0123iju”. Ja l\u012bdz \u0161im ir bijis popul\u0101ri paaugstin\u0101t magnija daudzumu, lab\u0101k piev\u0113rsiet uzman\u012bbu vesel\u012bgai bar\u012bbas vielu kombin\u0101cijai, ko j\u016bs zaud\u0113jat, sv\u012bstot. Vienk\u0101r\u0161s n\u0101trijs (Na) ir vispirms, p\u0113c kalcija, k\u0101lija, magnija un visu citu miner\u0101lu daudzuma. Bez \u0161\u012bm bar\u012bbas viel\u0101m organisms nesp\u0113j absorb\u0113t un saglab\u0101t \u016bdeni pietiekami, lai j\u016bsu musku\u013cus notur\u0113tu hidrot\u0113tus. Tas ir iemesls, k\u0101p\u0113c m\u0113s iesak\u0101m\u00a0 miner\u0101liz\u0113tu dz\u0113rienu, lai iepriek\u0161 sagatavotu un uz\u0146emtu \u0161kidrumu pirms treni\u0146u un sac\u012bkstes. Viena no iesp\u0113j\u0101m, iz\u0146emot miner\u0101l\u016bde\u0146us, ir SiS GO Hydro tabletes – to j\u016bs varat dzert bez s\u0101\u013ca gar\u0161as, nekarboniz\u0113tas, bet ar optim\u0101lu miner\u0101lvielu daudzumu.<\/p>\n

Vienk\u0101r\u0161i piemin\u0113t: starp “krampju faktoriem” ir ar\u012b neiromuskul\u0101rais nogurums.<\/p>\n

https:\/\/www.youtube.com\/watch?v=5fL_F89R8Tk<\/a><\/p>\n

5. Visi sporta dz\u0113rieni ir vien\u0101di.<\/strong><\/p>\n

Ir veikti daudz p\u0113t\u012bjumu par sporta dz\u0113rieniem. T\u0101d\u0113j\u0101di daudziem produktiem ir viena un t\u0101 pati pamatformula – t\u0101du sast\u0101vda\u013cu kombin\u0101cija un koncentr\u0101cija, kas ir pier\u0101d\u012bju\u0161i, ka t\u0101s str\u0101d\u0101. Bet joproj\u0101m past\u0101v da\u017eas b\u016btiskas at\u0161\u0137ir\u012bbas, kas da\u017eus produktus parasti padara efekt\u012bv\u0101kus par citiem. Viens no aspektiem, kas j\u0101patur pr\u0101t\u0101, ir sekot cukura saturam ingredience sarakst\u0101. P\u0113c tam sekojiet inform\u0101cijai par uzturv\u0113rt\u012bbu, nor\u0101dot “og\u013chidr\u0101ti” un “kuru sast\u0101v\u0101 ir cukuri”. Otrais numurs atkl\u0101j vienk\u0101r\u0161u cukuru daudzumu produkt\u0101.<\/p>\n

Atceries m\u012btu Nr. 1? (Ritiniet uz aug\u0161u, ja j\u016bs neatceraties) Dz\u0113riens, kur\u0101 liel\u0101k\u0101 da\u013ca og\u013chidr\u0101tu ir gatavoti ar vienk\u0101r\u0161iem cukuriem, ir efekt\u012bvs diezgan lielos att\u0101lumos, un \u0161\u0101dam produktam ir nepiecie\u0161ams vair\u0101k \u016bdens sagremot un uzs\u016bkties. Ja produkts satur sare\u017e\u0123\u012btus cukurus, piem\u0113ram, maltodekstr\u012bnu, tas absorb\u0113 maz\u0101k \u0161\u0137idruma, ener\u0123ijas l\u012bmenis paliek stabil\u0101ks un notur\u012bg\u0101ks, un jums ir maz\u0101ks risks trauc\u0113jumiem j\u016bsu hidrol\u012bzes laik\u0101 j\u016bsu sacens\u012bb\u0101s. SiS sporta dz\u0113rieni ir starp tiem, kuriem ir maltodekstr\u012bns.<\/p>\n

Science in Sport ir pasaules klases sporta uzturs, kas ir uzticams olimpiskajiem meda\u013cniekiem un elites sportistiem. SiS kl\u0101sts ir pieejams Sportland veikalos<\/p>\n

NB! L\u012bdz 10.09 j\u016bs atrad\u012bsit labu dar\u012bjumu “Science in Sport energy gels” Sportland veikalos !<\/strong><\/p>\n

\"\"<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u0160is un da\u017ei citi m\u012bti ir le\u0123endas, kas saist\u0101s ap sporta uzturu, ko m\u0113s p\u0101rbaud\u012bj\u0101m un apspried\u0101mies ar Science in\u2026<\/p>\n","protected":false},"author":9,"featured_media":21538,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28,455,318],"tags":[179,156],"class_list":["post-21534","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-uzturs","category-velo","tag-mtb","tag-sis"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/21534","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/comments?post=21534"}],"version-history":[{"count":4,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/21534\/revisions"}],"predecessor-version":[{"id":21546,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/21534\/revisions\/21546"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/21538"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=21534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=21534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=21534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}