{"id":18217,"date":"2020-07-08T10:13:17","date_gmt":"2020-07-08T10:13:17","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=18217"},"modified":"2020-07-08T10:13:17","modified_gmt":"2020-07-08T10:13:17","slug":"ka-valgyti-pries-ir-po-sporto","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/ka-valgyti-pries-ir-po-sporto\/","title":{"rendered":"K\u0105 valgyti prie\u0161 ir po sporto?"},"content":{"rendered":"<p>Visi puikiai \u017einome, kad \u012f treniruot\u0119 \u0161iuk\u0161tu ateiti alkanam, o taip pat \u2013 kad po gero sporto b\u016bname gerokai praalk\u0119. Ta\u010diau, ar kada dom\u0117jot\u0117s, k\u0105 valgyti prie\u0161 ir po sporto? \u012e \u0161iuos du svarbius klausimus atsakys asmeninis treneris ir mitybos plan\u0173 sudarin\u0117tojas, sveikos mitybos specialistas <strong>Tadas Pocius<\/strong>.<\/p>\n<p><strong>Da\u017enai \u017emon\u0117s mano, kad prie\u0161 sport\u0105 persivalgyti yra negerai, tad apskritai nevalgo. K\u0105 apie tai manote?<\/strong><\/p>\n<p>Viskas gerai, jei, pavyzd\u017eiui, i\u0161 ryto planuojate padaryti nedidel\u0119 kardiotreniruot\u0119 \u2013 lengvai prasib\u0117gti ar atlikti neintensyvi\u0105 mank\u0161tel\u0119 \u2013 tokiu atveju net rekomenduotina nepusry\u010diauti. Tik nepamir\u0161kite prie\u0161 tai atsigerti skys\u010di\u0173. Jei kalbame apie intensyvi\u0105, ypa\u010d \u2013 j\u0117gos, treniruot\u0119, bent jau u\u017ek\u0105sti prie\u0161 j\u0105 yra b\u016btina. Jei prie\u0161 aktyv\u0173 sport\u0105 nepavalgysite, jausit\u0117s silpnai ir nepasieksite sportinio efektyvumo.<\/p>\n<figure id=\"attachment_18220\" aria-describedby=\"caption-attachment-18220\" style=\"width: 959px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-18220\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/07\/3.jpg\" alt=\"\" width=\"959\" height=\"958\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/3.jpg 959w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/3-400x400.jpg 400w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/3-600x600.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/3-768x767.jpg 768w\" sizes=\"auto, (max-width: 959px) 100vw, 959px\" \/><figcaption id=\"caption-attachment-18220\" class=\"wp-caption-text\">Tadas Pocius<\/figcaption><\/figure>\n<p><strong>Ar vert\u0117t\u0173 dalyvauti treniruot\u0117je persivalgius?<\/strong><\/p>\n<p>Persivalgymas apskritai n\u0117ra gerai, o prie\u0161 sport\u0105 \u2013 juo labiau. Ta\u010diau jei taip jau \u012fvyko, treniruot\u0119 reik\u0117t\u0173 labai palengvinti. \u0160iuo atveju tikt\u0173 izoliuot\u0173 (rank\u0173, koj\u0173) raumen\u0173 grupi\u0173 treniruot\u0117. O kad mes nepersivalgytume, reik\u0117t\u0173 atid\u017eiau susiplanuoti dien\u0105. Idealu b\u016bt\u0173 pavalgyti 2-3 val. prie\u0161 treniruot\u0119.<\/p>\n<p><strong>K\u0105 b\u016bt\u0173 gerai valgyti prie\u0161 treniruot\u0119?<\/strong><\/p>\n<p>Vis\u0173 pirma, maistas tur\u0117t\u0173 b\u016bti lengvai vir\u0161kinamas, kad iki treniruot\u0117 jis jau b\u016bt\u0173 suvir\u0161kintas. Puikiai tikt\u0173 l\u0117to \u012fsisavinimo angliavandeniai, tokie kaip: rudieji ry\u017eiai, pilno gr\u016bdo makaronai, grikiai, vaisiai, baltyminiai produktai: \u017euvis, pauk\u0161tiena, virti kiau\u0161iniai, gr\u016bd\u0117ta var\u0161k\u0117.<\/p>\n<figure id=\"attachment_18219\" aria-describedby=\"caption-attachment-18219\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-18219 size-full\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/07\/2.jpg\" alt=\"\" width=\"960\" height=\"960\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/2.jpg 960w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/2-400x400.jpg 400w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/2-600x600.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/2-768x768.jpg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-18219\" class=\"wp-caption-text\">Tadas Pocius<\/figcaption><\/figure>\n<p><strong>K\u0105 daryti, jei nesp\u0117jome pavalgyti?<\/strong><\/p>\n<p>Galima v\u0117liausiai pusvaland\u012f prie\u0161 treniruot\u0119 suvartoti nedidel\u012f u\u017ekand\u012f, pavyzd\u017eiui, kok\u012f nors vaisi\u0173: obuol\u012f, kriau\u0161\u0119, arb\u016bz\u0105 \u2013 kok\u012f nors sald\u0173 greitai pasisavinam\u0173 angliavandeni\u0173 \u0161altin\u012f. Jei ir to su savimi neturite, sporto klube \u012fsigykite specializuot\u0105 baton\u0117l\u012f \u2013 nesportuokite alkanas.<\/p>\n<p><strong>O k\u0105 patartum\u0117te valgyti po treniruot\u0117s?<\/strong><\/p>\n<p>Po treniruot\u0117s mums norisi kuo grei\u010diau atstatyti energij\u0105, tod\u0117l rekomenduo\u010diau sportin\u0117je rankin\u0117je tur\u0117ti banan\u0105 ar apelsin\u0105, na o valandos b\u0117gyje pavalgyti so\u010diau \u2013 geriausiai baltyminio maisto, kad atstatyti ne tik energijos atsargas, bet ir raumen\u0173 mas\u0119. Tai ir v\u0117l gal\u0117t\u0173 b\u016bti virti kiau\u0161iniai, \u017euvis, gr\u016bd\u0117ta var\u0161k\u0117, pauk\u0161tiena, paprasti makaronai ir balti ry\u017eiai, graiki\u0161kas jogurtas.<\/p>\n<figure id=\"attachment_18218\" aria-describedby=\"caption-attachment-18218\" style=\"width: 1198px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-18218\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/07\/1-1198x1200.jpg\" alt=\"\" width=\"1198\" height=\"1200\" \/><figcaption id=\"caption-attachment-18218\" class=\"wp-caption-text\">Tadas Pocius<\/figcaption><\/figure>\n<p><strong>Kokia J\u016bs\u0173 nuomon\u0117 apie g\u0117rim\u0173, skirt\u0173 sportuojantiems, vartojim\u0105 treniruot\u0117s metu?<\/strong><\/p>\n<p>Jeigu mes \u017einome, k\u0105 pirkti, tai yra gerai. Pavyzd\u017eiui, papildyti elektrolit\u0173 atsargas po kardiotreniruot\u0117s, yra tikrai sveikintinas dalykas. Arba, jei treniruot\u0117s metu, matome, kad tr\u016bksta j\u0117g\u0173, tikrai geriau i\u0161gerti specializuot\u0105 g\u0117rim\u0105 ar suvalgyti baton\u0117l\u012f, nei b\u016bti neefektyviems, bet tuo nereik\u0117t\u0173 piknaud\u017eiauti. Pavyzd\u017eiui, nat\u016bralus b\u016bdas tonizuoti savo organizm\u0105 gal\u0117t\u0173 b\u016bti kava. Tik i\u0161g\u0117r\u0119 kavos, nepamir\u0161kite sporto metu gerti dar daugiau vandens, nes kava i\u0161 organizmo spar\u010diau \u0161alina skys\u010dius.<\/p>\n<p><strong>O kokia J\u016bs\u0173 nuomon\u0117 apie \u012fvairius papildus ir baltyminius kokteilius?<\/strong><\/p>\n<p>A\u0161 asmeni\u0161kai manau, kad geriausia visas med\u017eiagas yra gauti nat\u016braliu b\u016bdu i\u0161 maisto, ta\u010diau jei mums per skub\u0117jim\u0105 to padaryti nepavyko, baltyminis kokteilis yra sprendimas. Kartais tikrai j\u012f rekomenduoju. Ta\u010diau svarbiausia yra nepamir\u0161ti kasdien\u0117s subalansuotos mitybos.<\/p>\n<p><em>Kalbino Karina S\u0117rikova<\/em><br \/>\n<em>Nuotraukos: i\u0161 asmeninio T. Pociaus albumo<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Visi puikiai \u017einome, kad \u012f treniruot\u0119 \u0161iuk\u0161tu ateiti alkanam, o taip pat \u2013 kad po gero sporto b\u016bname gerokai praalk\u0119.\u2026<\/p>\n","protected":false},"author":9,"featured_media":18218,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[44,41,14],"class_list":["post-18217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-mityba","tag-treneris","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=18217"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18217\/revisions"}],"predecessor-version":[{"id":18221,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18217\/revisions\/18221"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/18218"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=18217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=18217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=18217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}