{"id":198,"date":"2026-03-17T14:28:18","date_gmt":"2026-03-17T13:28:18","guid":{"rendered":"https:\/\/infinuty.eu\/strava-v-crossfite-na-co-sa-zamerat-a-comu-sa-vyvarovat"},"modified":"2026-06-03T09:03:41","modified_gmt":"2026-06-03T07:03:41","slug":"strava-v-crossfite-na-co-sa-zamerat-a-comu-sa-vyvarovat","status":"publish","type":"post","link":"https:\/\/infinuty.eu\/en\/strava-v-crossfite-na-co-sa-zamerat-a-comu-sa-vyvarovat\/","title":{"rendered":"Nutrition in CrossFit: What to Focus On and What to Avoid"},"content":{"rendered":"

Venujete sa cvi\u010deniu, akt\u00edvne \u0161portujete, tr\u00e1vite cel\u00e9 dni vo fitku alebo gyme a st\u00e1le nevid\u00edte v\u00fdsledok na va\u0161ej postave? D\u00f4vod je v\u00e4\u010d\u0161inou ten ist\u00fd – nespr\u00e1vna strava. <\/span><\/p>\n

Nie nadarmo sa hovor\u00ed, \u017ee prv\u00e1 polovica postavy sa buduje vo fitku, t\u00e1 druh\u00e1 v kuchyni. <\/span><\/p>\n

\u010ci u\u017e je va\u0161im najv\u00e4\u010d\u00edm kon\u00ed\u010dkom klasick\u00e9 cvi\u010denie vo fitnescentre, kondi\u010dn\u00fd alebo silov\u00fd tr\u00e9ning, CrossFit, funk\u010dn\u00fd tr\u00e9ning, pr\u00edpadne ak\u00fdko\u013evek in\u00fd \u0161port, neoddelite\u013enou s\u00fa\u010das\u0165ou progresu je vyv\u00e1\u017een\u00e1 strava. Samozrejme, ka\u017ed\u00e1 z vy\u0161\u0161ie spom\u00ednan\u00fdch aktiv\u00edt je r\u00f4zna, \u010do znamen\u00e1, \u017ee aj jed\u00e1lni\u010dek pri ka\u017edej z nich bude mierne odli\u0161n\u00fd. K\u00fdm \u0161portovec zameran\u00fd na silu bude ma\u0165 mierne vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn, atl\u00e9t, ktor\u00fd m\u00e1 viac kondi\u010dn\u00fd tr\u00e9ning by ma prij\u00edma\u0165 viac sacharidov. <\/span><\/p>\n

Ak\u00fd je ide\u00e1lny pomer bielkov\u00edn, sacharidov a tukov v strave?<\/h2>\n

Ako sme u\u017e spomenuli vy\u0161\u0161ie, jednotn\u00fd vzorec neexistuje. V\u0161etko z\u00e1le\u017e\u00ed od toho, ak\u00fd typ aktivity \u0161porotvec vykon\u00e1va. My sa v tomto blogu zameriame na funk\u010dn\u00fd tr\u00e9ning, respekt\u00edve CrossFit.<\/p>\n

Najsk\u00f4r asi zodpovieme ot\u00e1zku, \u010do je to CrossFit? CrossFit je \u0161port, ktor\u00fd za posledn\u00fa dek\u00e1du nabral na popularite medzi \u013eu\u010fmi, najm\u00e4 v\u010faka svojej variabilite a v\u0161estrannosti. Ide o formu funk\u010dn\u00e9ho tr\u00e9ningu, ktor\u00fd m\u00e1 za cie\u013e u \u010dloveka vybudova\u0165 silu, vytrvalos\u0165, stabilitu a v\u00fdbu\u0161nos\u0165, to v\u0161etko v spojen\u00ed so vzpiera\u010dsk\u00fdmi \u010di gymnastick\u00fdmi cvikmi.<\/p>\n

A pr\u00e1ve zakladate\u013e CrossFitu, Greg Glassman, nap\u00edsal jednoduch\u00fa ale \u00fa\u010dinn\u00fa radu, ktor\u00e1 sa t\u00fdka stravy v CrossFite a funk\u010dnom tr\u00e9ningu:<\/p>\n

\n

\u201cEAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH, AND NO SUGAR. KEEP INTAKE TO LEVELS THAT WILL SUPPORT EXERCISE BUT NOT BODY FAT.“<\/i><\/b><\/p>\n<\/blockquote>\n


<\/i>Vo vo\u013enom preklade to znamen\u00e1: \u201cJedzte m\u00e4so a zeleninu, orechy a semen\u00e1, ob\u010das ovocie, trochu \u0161krobu, a \u017eiadny cukor. Udr\u017eujte pr\u00edjem potravy, ktor\u00e1 bude podporova\u0165 v\u00e1\u0161 v\u00fdkon pri cvi\u010den\u00ed, ale nebude vytv\u00e1ra\u0165 nadbyto\u010dn\u00fd tuk v tele.\u201d<\/p>\n

Z\u00e1kladom stravy je teda m\u00e4so a zelenina, ktor\u00e9 zastupuj\u00fa bielkoviny a sacharidy, doplnen\u00e9 orechmi a semenami, ktor\u00e9 vo v\u00e4\u010d\u0161ine predstavuj\u00fa tuky. Ide\u00e1lny pomer je prezentovan\u00fd ako 40-30-30<\/b>, \u010do predstavuje 40% sacharidov, 30% bielkov\u00edn a 30% tukov. Samozrejme, tento pomer je mo\u017en\u00e9 mierne upravi\u0165 pod\u013ea konkr\u00e9tneho \u010dloveka, jeho cie\u013eov a potrieb.<\/p>\n

E\u0161te d\u00f4le\u017eitej\u0161ie ako samotn\u00fd pomer makronutirentov, je v\u0161ak ich mno\u017estvo. To sa odv\u00edja predov\u0161etk\u00fdm od fyzickej aktivity a v\u00e1hy \u010dloveka. <\/span><\/p>\n

Ko\u013eko kal\u00f3ri\u00ed denne m\u00e1m prij\u00edma\u0165?<\/h2>\n

Ako sme u\u017e spom\u00ednali, to z\u00e1le\u017e\u00ed od va\u0161ej s\u00fa\u010dasnej v\u00e1hy, fyzickej aktivity a v\u00e1\u0161ho cie\u013ea. Ako prv\u00e9 je potrebn\u00e9 zadefinova\u0165 ak\u00fa fyzick\u00fa aktivitu vykon\u00e1vate, a tie\u017e ako \u010dasto ju vykon\u00e1vate. <\/span><\/p>\n

\u010clovek so \u017eiadnou alebo n\u00edzkou fyzickou aktivitou<\/b> – ide predov\u0161etk\u00fdm o \u013eud\u00ed so sedav\u00fdm zamestnan\u00edm, bez pravideln\u00e9ho akt\u00edvneho pohybu.<\/p>\n

Stredne akt\u00edvny \u010dlovek – <\/b>ide o \u013eud\u00ed, ktor\u00ed vykon\u00e1vaj\u00fa ak\u00fako\u013evek fyzick\u00fa aktivitu aspo\u0148 3x do t\u00fd\u017ed\u0148a. <\/span><\/p>\n

Akt\u00edvny \u010dlovek – <\/b>\u010dlovek, ktor\u00fd \u0161portuje aspo\u0148 4x do t\u00fd\u017ed\u0148a<\/p>\n

Ve\u013emi akt\u00edvny \u010dlovek <\/b>– amat\u00e9rsky alebo profesion\u00e1lny \u0161portovec, ktor\u00fd tr\u00e9nuje aspo\u0148 7 hod\u00edn t\u00fd\u017edenne.<\/p>\n

Ako pr\u00edklad si vezmeme 90 kg mu\u017ea:
V prvom pr\u00edpade ide o neakt\u00edvneho \u010dloveka so sedav\u00fdm zamestnan\u00edm, ktor\u00fd nem\u00e1 vz\u0165ah k \u0161portu a nevykon\u00e1va takmer \u017eiadnu fyzick\u00fa aktivitu. Jeho strava by mala v tomto pr\u00edpade obsahova\u0165 denn\u00fd pr\u00edjem pribli\u017ene na \u00farovni 212g sacharidov, 160g prote\u00ednov a 72g tukov.
Naopak, v pr\u00edpade \u010dloveka s rovnakou v\u00e1hou, ale v\u00fdrazne vy\u0161\u0161ou fyzickou aktivitou (napr\u00edklad 4x do t\u00fd\u017ed\u0148a) by mno\u017estvo makronutrientov malo by\u0165 pribli\u017ene takt\u00e9to: 266g sacharidov, 200g prote\u00ednov a 88g tukov.<\/p>\n

Vo v\u0161eobecnosti je najjednoduch\u0161\u00edm sp\u00f4sobom ako udr\u017ea\u0165 svoje telo v dobrej kond\u00edcii, dodr\u017eiavanie jednoduch\u00e9ho pravidla – pr\u00edjem kal\u00f3ri\u00ed by mal by\u0165 zhruba rovnak\u00fd ako ich v\u00fddaj.<\/b> <\/span><\/p>\n

Ak je moja hmotnos\u0165 vy\u0161\u0161ia a chcem schudn\u00fa\u0165, tak je potrebn\u00e9 ma\u0165 kalorick\u00fd pr\u00edjem ni\u017e\u0161\u00ed, a\u017e k\u00fdm sa nedostanem na po\u017eadovan\u00fa hmotnos\u0165.
Naopak, pokia\u013e som akt\u00edvny \u0161portovec, je potrebn\u00e9 dodr\u017eiava\u0165 dostato\u010dn\u00fd kalorick\u00fd pr\u00edjem, preto\u017ee v pr\u00edpade kalorick\u00e9ho deficitu nie je \u010dlovek schopn\u00fd pod\u00e1va\u0165 po\u017eadovan\u00e9 v\u00fdkony a m\u00f4\u017ee to ma\u0165 za n\u00e1sledok nechcen\u00fd \u00fabytok svalovej hmoty, \u010di dokonca zranenia sp\u00f4soben\u00e9 nedostatkom \u017eiv\u00edn alebo \u00fanavou.<\/p>\n

\"Strava<\/h2>\n

Ak\u00e9 s\u00fa najefekt\u00edvnej\u0161ie potraviny v jed\u00e1lni\u010dku \u0161portovca?<\/h2>\n

Bielkoviny – <\/b>azda najzn\u00e1mej\u0161\u00edm a najroz\u0161\u00edrenej\u0161\u00edm zdrojom bielkov\u00edn je m\u00e4so. Preferovan\u00fdm druhom m\u00e4sa s\u00fa najm\u00e4 hov\u00e4dzie, kuracie, pr\u00edpadne mor\u010dacie m\u00e4so. Samozrejme, pokia\u013e je to mo\u017en\u00e9, malo by \u00eds\u0165 o m\u00e4so z vo\u013en\u00e9ho chovu. Okrem nutri\u010dn\u00fdch a zdravotn\u00fdch benefitov vo forme zdrav\u0161ej potraviny to m\u00e1 aj etick\u00fd d\u00f4vod, nako\u013eko je so zvieratami zaobch\u00e1dzan\u00e9 hum\u00e1nnej\u0161ie. \u010eal\u0161\u00edm skvel\u00fdm zdrojom bielkov\u00edn s\u00fa napr\u00edklad vajcia alebo ryby a morsk\u00e9 plody. Z bielkov\u00edn rastlinn\u00e9ho p\u00f4vodu stoja za zmienku napr\u00edklad tofu, tempeh, pr\u00edpadne strukoviny.<\/p>\n

Sacharidy<\/b> – v\u00fdborn\u00fdm zdrojom sacharidov s\u00fa napr\u00edklad celozrnn\u00e9 potraviny (pe\u010divo, cestoviny), vybran\u00e9 druhy zeleniny (napr\u00edklad sladk\u00e9 zemiaky, ktor\u00e9 maj\u00fa menej \u0161krobu ako klasick\u00e9 zemiaky), ovocie (ban\u00e1ny, bobu\u013eov\u00e9 ovocie, pomaran\u010de), ale tie\u017e ovsen\u00e9 vlo\u010dky<\/b><\/span><\/a> alebo ry\u017ea. <\/span><\/p>\n

Tuky<\/b> – skvel\u00fdm zdrojom zdrav\u00fdch tukov s\u00fa orechy a semia\u010dka. Ak hovor\u00edme o orechoch, mysl\u00edme t\u00fdm okrem klasick\u00fdch druhov ako Almonds<\/b><\/span><\/a>, cashews<\/b><\/span><\/a> orechy, Brazil Nuts<\/b><\/span><\/a>, \u010di pecans<\/b><\/span><\/a>, aj kokosov\u00fd orech a olej z neho<\/b><\/span><\/a>, a tie\u017e peanuts<\/b><\/span><\/a>. Zo zdrojov tukov rastlinn\u00e9ho p\u00f4vodu ur\u010dite stoj\u00ed za zmienku aj avok\u00e1do a olivov\u00fd olej, naopak v\u00fdborn\u00fdm zdrojom tuku \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu je klasick\u00e9 maslo, pr\u00edpadne brav\u010dov\u00e1 mas\u0165. Napriek tomu, \u017ee v\u0161etky tieto tuky s\u00fa pova\u017eovan\u00e9 za zdrav\u00e9, je potrebn\u00e9 dba\u0165 na ich pr\u00edjem, preto\u017ee u\u017e p\u00e1r gramov z ak\u00e9hoko\u013evek spomenut\u00e9ho zdroja dok\u00e1\u017ee naplni\u0165 v\u00e1\u0161 denn\u00fd po\u017eadovan\u00fd pr\u00edjem. <\/span><\/p>\n

Ak\u00fdm potravin\u00e1m sa vyhn\u00fa\u0165?<\/h2>\n

Cukor <\/strong>– ako sme u\u017e spom\u00ednali vy\u0161\u0161ie, \u010dlovek by sa mal v r\u00e1mci svojho jed\u00e1lni\u010dka ur\u010dite vyh\u00fdba\u0165 cukru. Ten je v tomto pon\u00edman\u00ed myslen\u00fd ako \u201cpridan\u00fd cukor\u201d, \u010di\u017ee nie cukor, ktor\u00fd je obsiahnut\u00fd vo v\u00e4\u010d\u0161ine ovocia. Probl\u00e9mom je predov\u0161etk\u00fdm rafinovan\u00fd cukor, ktor\u00fd je prid\u00e1van\u00fd do spracovan\u00fdch potrav\u00edn. Ide tie\u017e o r\u00f4zne druhy sirupov (gluk\u00f3zovo-frukt\u00f3zov\u00fd, kukuri\u010dn\u00fd, at\u010f.), ktor\u00e9 sa prid\u00e1vaj\u00fa do spracovan\u00fdch potrav\u00edn predov\u0161etk\u00fdm kv\u00f4li ich n\u00edzkej cene. <\/span><\/p>\n

Pravideln\u00e9 u\u017e\u00edvanie potrav\u00edn s vysok\u00fdm obsahom cukru m\u00f4\u017ee okrem samotnej nadv\u00e1hy sp\u00f4sobi\u0165 aj cel\u00fd rad chor\u00f4b s \u0148ou spojen\u00fdch – cukrovka 2. typu, srdcovo-cievne choroby, Alzheimerova a Parkinsonova choroba, osteoartrit\u00edda a rakovina.<\/p>\n

Rada na z\u00e1ver<\/h2>\n

Ve\u013emi dobre vieme, \u017ee zorientova\u0165 sa v tak obsiahlej t\u00e9me ako je v\u00fd\u017eiva, m\u00f4\u017ee by\u0165 niekedy komplikovan\u00e9. Sk\u00faste si preto ako pom\u00f4cku zapam\u00e4ta\u0165 vy\u0161\u0161ie spom\u00ednan\u00fa vetu o strave v CrossFite. V obchode v\u017edy siahnite najsk\u00f4r po \u010derstv\u00fdch potravin\u00e1ch, a postupne sa vyh\u00fdbajte spracovan\u00fdm jedl\u00e1m a polotovarom. A samozrejme, ob\u010das si doprajte nie\u010do, na \u010do m\u00e1te naozaj chu\u0165. Jedlo m\u00e1 by\u0165 okrem zdroja energie aj p\u00f4\u017eitok a svoj jed\u00e1lni\u010dek by ste nikdy nemali vn\u00edma\u0165 ako di\u00e9tu. Sk\u00f4r by mal by\u0165 tak\u00fd, aby bol pre v\u00e1s udr\u017eate\u013en\u00fd dlhodobo.<\/p>\n

————————-<\/p>\n

Autor \u010dl\u00e1nku:<\/p>\n

<\/p>\n

Ivan P\u00f3zel – zakladate\u013e INFINUTY, ktor\u00fd sa akt\u00edvne venuje CrossFitu u\u017e viac ako 12 rokov. Dr\u017eite\u013e certifik\u00e1tov CrossFit Level 1 a CrossFit Nutrition. Svoje sk\u00fasenosti z oblasti \u0161portu a zdravej v\u00fd\u017eivy sa sna\u017e\u00ed pos\u00fava\u0165 \u010falej \u0161ir\u0161ej verejnosti. <\/span><\/p><\/p>","protected":false},"excerpt":{"rendered":"

Venujete sa cvi\u010deniu, akt\u00edvne \u0161portujete, tr\u00e1vite cel\u00e9 dni vo fitku alebo gyme a st\u00e1le nevid\u00edte v\u00fdsledok na va\u0161ej postave? D\u00f4vod je v\u00e4\u010d\u0161inou ten ist\u00fd – nespr\u00e1vna strava. Nie nadarmo sa hovor\u00ed, \u017ee prv\u00e1 polovica postavy sa buduje vo fitku, t\u00e1 druh\u00e1 v kuchyni. \u010ci u\u017e je va\u0161im najv\u00e4\u010d\u00edm kon\u00ed\u010dkom klasick\u00e9 cvi\u010denie vo fitnescentre, kondi\u010dn\u00fd alebo […]<\/p>\n","protected":false},"author":1,"featured_media":199,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[26,80],"class_list":["post-198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-blog","tag-crossfit"],"acf":[],"_links":{"self":[{"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/posts\/198","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/comments?post=198"}],"version-history":[{"count":1,"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/posts\/198\/revisions"}],"predecessor-version":[{"id":1336,"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/posts\/198\/revisions\/1336"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/media\/199"}],"wp:attachment":[{"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/media?parent=198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/categories?post=198"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/infinuty.eu\/en\/wp-json\/wp\/v2\/tags?post=198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}