{"id":35042,"date":"2022-04-20T18:44:51","date_gmt":"2022-04-20T18:44:51","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-30T00:00:00","slug":"sporta-uzturs-un-gatavosanas-lielajam-turniram","status":"publish","type":"post","link":"https:\/\/amszterdam.com\/index.php\/2022\/04\/20\/sporta-uzturs-un-gatavosanas-lielajam-turniram\/","title":{"rendered":"Sporta uzturs un gatavo\u0161an\u0101s lielajam turn\u012bram"},"content":{"rendered":"

Ko j\u0101\u0113d pirms sp\u0113les<\/h2>\n

Vispirms: vienk\u0101r\u0161i, bet sp\u0113ks j\u0101b\u016bt k\u0101 spr\u0101dzienam. Caursp\u012bd\u012bgs og\u013chidr\u0101ts, piem\u0113ram, br\u016bnie r\u012bsi, dod ener\u0123iju, bet ne p\u0101rpludina dubl\u0113to \u017eestu. \u012apa\u0161i svar\u012bgi ir neizklaus\u012bties, ka \u201ctikai olas\u201d. \u0160\u012b kombin\u0101cija \u2014 og\u013chidr\u0101ti + prote\u012bns \u2014 darbojas k\u0101 dienas motor\u0161\u0137\u0113rslis, turpinot stiprin\u0101t musku\u013cus, kam\u0113r sirds sitas k\u0101 trakcijas motors.<\/p>\n

Prote\u012bna atsp\u0113rums<\/h3>\n

Prote\u012bna avoti, k\u0101 vistas kr\u016bti\u0146a vai tuncis, ne tikai sal\u012bdzina \u0137erme\u0146a strukt\u016bru, bet ar\u012b pal\u012bdz atjaunot t\u0101s \u0161\u0137el\u0161anos starp pusi, kad intensit\u0101te pieaug. Jaun\u0101kie p\u0113t\u012bjumi liecina, ka 20\u201130\u202fg prote\u012bna 90 min\u016b\u0161u laik\u0101 p\u0113c treni\u0146a var p\u0101rsniegt 150\u202f% atjauno\u0161anas laiku, t\u0101p\u0113c nepalaid gar\u0101m \u0161o logu. Pusdienas \u2013 laiks, kad var p\u0101rpludin\u0101t glikozes rezerves.<\/p>\n

\u016adens \u2013 dz\u012bvespl\u016bsma<\/h2>\n

Ir k\u0101 ar gaisa balonu: ja nav pietiekami daudz gaisa, tas neizlido. Tas pa\u0161am sak\u0101rtot\u0101, bet bie\u017e\u0101k aizmirst par to. Uztur\u0113jot hidrat\u0101cijas l\u012bmeni, ne tikai sp\u0113jas iztur\u0113t spiedienu, bet ar\u012b nervu sist\u0113ma funkcion\u0113 k\u0101 pulkste\u0146a meh\u0101nisms. Ieteikums: gl\u0101ze ar citronu, bet ne p\u0101rlejot, lai nezaud\u0113tu elektrol\u012btus.<\/p>\n

Tik\u0161an\u0101s ar sporta barot\u0101jiem<\/h3>\n

Nevis visp\u0101r\u012bgi \u201csporta p\u0101rtikas bund\u017e\u0113\u201d. Skait\u013ci ir svar\u012bgi \u2013 3\u202fg og\u013chidr\u0101tu uz \u0137erme\u0146a svaru, 1,5\u202fg prote\u012bna. Ja pl\u0101no uzs\u0101kt treknu dienu, \u0146em v\u0113r\u0101, ka p\u0101rlieku pies\u0101tin\u0101ts tauksk\u0101bju avots var saboj\u0101t izk\u0101rto\u0161anu. S\u016bdz\u012bbas no \u201cp\u0113c\u0113rtie\u201d var sl\u0113pt pat\u012bkamu gar\u0161u.<\/p>\n

Gatavo\u0161anas taktika<\/h2>\n

\u010cau, \u0161eit ir lieta: gatavo\u0161ana j\u0101veic k\u0101 taktikas sapl\u016bs\u0161ana. P\u0101rliecinies, ka katrs \u0113diens ir iepriek\u0161 izskat\u012bts, lai neb\u016btu \u201ekaut kas jauns\u201d laukum\u0101. Apskati katru sast\u0101vda\u013cu, p\u0101rliecinies, ka nav m\u0101jas sav\u0101m spiedien\u0101 izs\u0113d\u0113jusi, k\u0101d\u0101 br\u012bd\u012b, piem\u0113ram, makaroni \u2013 p\u0101rcepti, var novest pie slikta saj\u016btas. Vienk\u0101r\u0161i: \u201cJa tas izskat\u0101s k\u0101 draudz\u012bgs koks\u201d, tas var b\u016bt ka\u0137is.<\/p>\n

\u0112dienu laiks pirms ma\u010da<\/h3>\n

Tr\u012bs stunda pirms s\u0101kuma neietiek, lai uzs\u0101ktu \u201csm\u0113ri\u201d. Tiekas ar vieglu \u0113dienu \u2013 \u0161autri un \u016bdens \u2013 un tas sagatavojot \u0137ermeni k\u0101 m\u0101c\u012bbas pl\u016bsma. 30\u201160 min\u016btes pirms sp\u0113les ir laiks, kad \u0137ermenis ir gatavs virz\u012bties, bet ne visp\u0101r\u012bgi sl\u0113ptas rezerves.<\/p>\n

\u0100r\u0113j\u0101 motiv\u0101cija<\/h2>\n

Visbeidzot, \u201cgaitas\u201d un \u201cbija\u201d j\u0101b\u016bt sp\u0113c\u012bgai motiv\u0101cijai. J\u0101b\u016bt k\u0101dai vizu\u0101lei, piem\u0113ram, kauss vai plak\u0101ts no lvpkfootball2026.com<\/a>, lai katru malt\u012bti saist\u012btu ar konkr\u0113tu m\u0113r\u0137i. Daudzreiz, kad cilv\u0113ks redz konkr\u0113tu \u201cbalvu\u201d pirms katra kumba, tas sp\u0113j p\u0101rvirz\u012bt pat visgr\u016bt\u0101ko gr\u016bt\u012bbu.<\/p>\n

Visbeidzot, \u0146emiet vienk\u0101r\u0161u darb\u012bbu: izveidot 7\u2011dienas malt\u012b\u0161u pl\u0101nu, izskaitot prec\u012bzu glikozes daudzumu, un iesild\u012bties ar 5 min\u016b\u0161u intens\u012bvu skrie\u0161anu. R\u012bc\u012bba.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ko j\u0101\u0113d pirms sp\u0113les Vispirms: vienk\u0101r\u0161i, bet sp\u0113ks j\u0101b\u016bt k\u0101 spr\u0101dzienam. Caursp\u012bd\u012bgs og\u013chidr\u0101ts, piem\u0113ram, br\u016bnie r\u012bsi, dod ener\u0123iju, bet ne p\u0101rpludina dubl\u0113to \u017eestu. \u012apa\u0161i svar\u012bgi ir neizklaus\u012bties, ka \u201ctikai olas\u201d. \u0160\u012b kombin\u0101cija \u2014 og\u013chidr\u0101ti + prote\u012bns \u2014 darbojas k\u0101 dienas motor\u0161\u0137\u0113rslis, turpinot stiprin\u0101t musku\u013cus, kam\u0113r sirds sitas k\u0101 trakcijas motors. Prote\u012bna atsp\u0113rums Prote\u012bna avoti, k\u0101 […]<\/p>\n","protected":false},"author":61,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[],"tags":[],"class_list":["post-35042","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/posts\/35042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/users\/61"}],"replies":[{"embeddable":true,"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/comments?post=35042"}],"version-history":[{"count":0,"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/posts\/35042\/revisions"}],"wp:attachment":[{"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/media?parent=35042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/categories?post=35042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/amszterdam.com\/index.php\/wp-json\/wp\/v2\/tags?post=35042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}