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Obecnie jest <a href=\"https://www.groupon.pl/oferta/dietetyk\" target=\"_blank\" rel=\"noopener\">dietetykiem sportowym</a>, co pozwala jej łączyć obie pasje: pomoc sportowcom: napędzać ich ciała w wyścigach, schudnąć lub <a href=\"https://www.groupon.pl/oferta/silownie\" target=\"_blank\" rel=\"noopener\">budować beztłuszczową masę mięśniową</a>.</span><span style=\"font-weight: 400;\"><br /></span><span style=\"font-weight: 400;\">Oto, co nasza ekspertka ma do powiedzenia na temat diety podczas treningu maratończyk&oacute;w zar&oacute;wno dla początkujących, jak i doświadczonych biegaczy maraton&oacute;w.</span></p>\n<h2>Trening</h2>\n<h3><span style=\"font-weight: 400;\">Przed biegiem:</span></h3>\n<p><span style=\"font-weight: 400;\">Zawsze powinno się coś zjeść na co najmniej dwie lub trzy godziny przed ćwiczeniem. Jednak nie na sześć godzin przed, bo wtedy nie daje ci to energii, kt&oacute;rej potrzebujesz - m&oacute;wi Jenny. Pomimo nacisku na carbo-loading wśr&oacute;d &nbsp;biegaczy, przekąski w przypadku dłuższych dystans&oacute;w powinny być dobrze przemyślaną kompozycją węglowodan&oacute;w, białka i tłuszczu. Niekt&oacute;re z jej wcześniej przygotowywanych propozycji przekąsek obejmują tosty pełnoziarniste z masłem orzechowym i jagodami, płatki owsiane z orzechami włoskimi i połową banana oraz grecki jogurt z owocami i domową mieszanką (zawierającą składniki, takie jak migdały i rodzynki).</span></p>\n<h3><span style=\"font-weight: 400;\">Po biegu:</span></h3>\n<p><span style=\"font-weight: 400;\">\"Regeneracja to najprawdopodobniej jedna z ważniejszych rzeczy, o kt&oacute;rych ludzie tak naprawdę nie myślą. Po wyścigu ważne jest, aby czuć się dobrze\", m&oacute;wi Jenny, kt&oacute;ra zaleca spożywanie posiłku na 30-60 minut po długim biegu. \"Twoje ciało potrzebuje węglowodan&oacute;w lub zapas&oacute;w glikogenu, a jeśli ich nie ma, będzie pobierać z twoich zapas&oacute;w białka w mięśniach. Dlatego też musisz mieć coś do spożycia zaraz po zakończeniu biegu, nawet jeśli jest to po prostu nap&oacute;j energetyzujący.\"</span></p>\n<p><img src=\"//img.grouponcdn.com/seocms/4JSQ1MnMwBR9144J64q8ktG4CmGU/746027269_jpeg-2048x1229/v1/c600x360\" width=\"600\" height=\"360\" /></p>\n<h2>Weekend wyścigu</h2>\n<h3><span style=\"font-weight: 400;\">Noc przed biegiem:</span></h3>\n<p><span style=\"font-weight: 400;\">Nasza ekspertka ponownie podkreśla jak ważne są odżywcze węglowodany, białka i tłuszcz - ale zwraca r&oacute;wnież uwagę, na odpowiednie spożywanie węglowodan&oacute;w w noc przed dniem zawod&oacute;w \"Musisz mieć więcej węglowodan&oacute;w, ale nie chcesz r&oacute;wnież przesadzić, ponieważ nie chcesz czuć się jakbyś jadł ponad miarę. Wszystko powinno być stopniowe.\" Kolacje przed biegiem niekoniecznie muszą być makaronem. Wieczorny posiłek Jenny w noc przed wyścigiem to miska z quinoa i warzyw z jajkiem na wierzchu. \"Na pewno musisz spożyć węglowodany, jednak białko i tłuszcz pomogą ci uzupełnić twoją energię.\"</span></p>\n<h3><span style=\"font-weight: 400;\">Dzień wyścigu:</span></h3>\n<p><span style=\"font-weight: 400;\">Zalecane jest zjedzenie czegoś na około 30 minut przed <a href=\"https://www.groupon.pl/oferta/wyscigi\" target=\"_blank\" rel=\"noopener\">wielkim wyścigiem</a>. Dla łatwiejszego wchłaniania polecany jest Gatorade lub inny produkt bogaty w elektrolity. Kiedy bieg się rozpocznie, należy uzupełniać płyny co 60 minut. Jednak prawdziwym kluczem do utrzymania stałego tempa według Jenny jest picie wody co 15-20 minut. \"Jeśli nie masz wystarczającej ilości wody w organizmie, nie będziesz wchłaniać składnik&oacute;w odżywczych z jedzenia oraz napoj&oacute;w. To trochę jak zbiornik do wchłaniania\".</span></p>\n<p><span style=\"font-weight: 400;\">I tak jak w każdym długim biegu, Jenny zwraca uwagę na to, że uzupełnianie strat tuż po przekroczeniu linii mety ma kluczowe znaczenie. Zaleca się spożywanie banan&oacute;w, bułeczek oraz innych przysmak&oacute;w, kt&oacute;re czekają na biegaczy, aby uniknęli dyskomfortu i kontuzji po wyścigu.</span></p>"}}},"translations":{"all":"Wszystkie {{categoryName}}","article_by":"BY: ","article_url":"articles","bought":"kupiono","browseByRegion":"Polska: sprawdź oferty w swoim województwie","categories":"Kategorie","categoryDealsInLocationHeader":"{{categoryName}} w {{locationName}","citiesUrl":"miasta","close":"Zamknij","dealsInPopularCities":"Oferty z największych miast","discoverLocalDeals":"Odkryj oferty w Twoim mieście","events_path":"events","facebook_like":"Like it!","featured_video":"Featured Video: ","googleplus_share":"Share this on Google+","home":"Strona główna","local":"Oferty","localDealsBlurb":"Zacznij dzień od Groupon! Odkryj nowe miejsca, spróbuj nieznanych potraw, poznaj lepiej swoje miasto.","more":"Więcej","more_resources":"Więcej zasobów","moreCitiesLink":"Więcej miast","popularCategories":"Popularne kategorie","multiple_locations":"Multiple Locations","top_deals_heading":"Top Deals On {{categoryName}} In {{currentMonth}} In & Around {{locationName}}","popular_deals_heading":"Most Popular {{categoryName}} In & Around {{locationName}}","top_events_heading":"Events In {{currentMonth}} & {{nextMonth}} In & Around {{locationName}}","columbus_top_reviewed_heading":"Best Reviewed {{categoryName}} in {{locationName}}","readLess":"Read Less","readMore":"Czytaj więcej","recommendedMerchants":"Recommended Merchants","regionGuideHeading":"{{regionName}} - przewodnik i oferty","regionType":"Województwo","relatedContent":"Related Reads","selectLocalMerchants":"Wybrani Partnerzy lokalni","twitter_share":"Share with Twitter","video_home":"Videos","widgetTitle":{"brandSpecific":true,"generic":"Gemini Guide","groupon":"Groupon Guide","livingsocial":"LivingSocial Guide","gemini":"LivingSocial Guide"},"view_deal":"Zobacz ofertę","view_all":"View All","online_deal":"Online Deal","hide_deals_like_this":"Hide Deals Like This","show":"Rozwiń","hide":"Zwiń","backTo":"Wróć do","book_now":"Zarezerwuj teraz","claim":"Reklamacja","get_coupon":"Uzyskaj kupon","free_to_claim":"Darmowa reklamacja","cash_back":"Zwrot środków","free_event":"Bezpłatne wydarzenie","discount_off":"zniżki","zero_concert_deal_msg":"We are sorry. There are currently no shows available at this venue. Please check back later.","local_path":"Twoje miasto"}}

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