{"id":3609,"date":"2024-05-23T05:20:16","date_gmt":"2024-05-23T05:20:16","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3609"},"modified":"2026-03-25T15:34:35","modified_gmt":"2026-03-25T15:34:35","slug":"guide-nutrition-supplements-training-for-women-during-menstrual-cycle","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/pruvodce-treninkem-doplnku-vyzivy-pro-zeny-behem-menstruacniho-cyklu\/","title":{"rendered":"Komplexn\u00ed pr\u016fvodce: V\u00fd\u017eiva, dopl\u0148ky a \u0161kolen\u00ed pro \u017eeny b\u011bhem jejich menstrua\u010dn\u00edho cyklu"},"content":{"rendered":"

Je to ten \u010das v m\u011bs\u00edci a jako \u017eena si d\u011bl\u00e1te starosti s t\u00edm, jak vyv\u00e1\u017eit menstrua\u010dn\u00ed cyklus s pravideln\u00fdm tr\u00e9ninkem a stravovac\u00edm pl\u00e1nem pro optim\u00e1ln\u00ed v\u00fdkon.\u00a0<\/span><\/p>\n

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Nebojte se, tento jednoduch\u00fd pr\u016fvodce v\u00e1m poskytne u\u017eite\u010dn\u00e9 strategie a tipy, jak co nejl\u00e9pe vyu\u017e\u00edt sv\u016fj tr\u00e9ninkov\u00fd, stravovac\u00ed a dokonce i dopl\u0148kov\u00fd pl\u00e1n b\u011bhem menstruace.<\/span><\/p>\n

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Za\u010dneme t\u00edm, \u017ee zd\u016frazn\u00edme \u010dty\u0159i (4) f\u00e1ze va\u0161eho menstrua\u010dn\u00edho cyklu a pod\u00edv\u00e1me se na nejlep\u0161\u00ed cvi\u010den\u00ed a stravu pro ka\u017edou f\u00e1zi.<\/span><\/p>\n

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Menstrua\u010dn\u00ed f\u00e1ze<\/b><\/p>\n

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Menstrua\u010dn\u00ed f\u00e1ze za\u010d\u00edn\u00e1 okam\u017eikem, kdy se u v\u00e1s objev\u00ed menstrua\u010dn\u00ed krv\u00e1cen\u00ed, a trv\u00e1 p\u011bt (5) dn\u00ed.\u00a0<\/span><\/p>\n

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B\u011bhem t\u00e9to f\u00e1ze budou hladiny progesteronu a estrogenu na historick\u00e9m minimu kv\u016fli neoplodn\u011bn\u00e9mu vaj\u00ed\u010dku z p\u0159edchoz\u00edho menstrua\u010dn\u00edho cyklu, co\u017e vede k odlupov\u00e1n\u00ed sliznice d\u011blohy.<\/span><\/p>\n

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V t\u00e9to f\u00e1zi se s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed objev\u00ed \u0159ada vedlej\u0161\u00edch \u00fa\u010dink\u016f, jako jsou zm\u011bny n\u00e1lad, nad\u00fdm\u00e1n\u00ed, celkov\u00e1 \u00fanava, citlivost prsou, bolesti hlavy a menstrua\u010dn\u00ed k\u0159e\u010de. Krom\u011b toho m\u016f\u017ee n\u00edzk\u00e1 hladina hormon\u016f progesteronu a estrogenu zp\u016fsobit n\u00edzk\u00fd pr\u00e1h bolesti a n\u00edzkou hladinu energie.\u00a0<\/span><\/p>\n

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Nejlep\u0161\u00edm typem cvi\u010den\u00ed, kter\u00e9 m\u016f\u017eete d\u011blat b\u011bhem menstrua\u010dn\u00ed f\u00e1ze, jsou lehk\u00e9 cviky zahrnuj\u00edc\u00ed protahov\u00e1n\u00ed, kardio s n\u00edzkou z\u00e1t\u011b\u017e\u00ed a dokonce i j\u00f3gu. Tyto cviky jsou skv\u011bl\u00e9 pro zlep\u0161en\u00ed celkov\u00e9 n\u00e1lady a pos\u00edlen\u00ed krevn\u00edho ob\u011bhu a z\u00e1rove\u0148 sni\u017euj\u00ed frekvenci k\u0159e\u010d\u00ed.<\/span><\/p>\n

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\u00a0Pokud jde o va\u0161e stravovac\u00ed po\u017eadavky b\u011bhem tohoto obdob\u00ed, m\u011bli byste se zam\u011b\u0159it na konzumaci potravin bohat\u00fdch na \u017eelezo, jako jsou fazole, libov\u00e9 maso a listov\u00e1 zelenina.\u00a0<\/span><\/p>\n

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Pot\u0159ebujete potraviny bohat\u00e9 na \u017eelezo, proto\u017ee se jedn\u00e1 o jeden ze z\u00e1kladn\u00edch miner\u00e1l\u016f, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje kv\u016fli ztr\u00e1t\u011b krve (menstrua\u010dn\u00edmu krv\u00e1cen\u00ed) v tomto obdob\u00ed. Krom\u011b stravy bohat\u00e9 na \u017eelezo byste se m\u011bli sna\u017eit konzumovat tak\u00e9 potraviny se siln\u00fdmi protiz\u00e1n\u011btliv\u00fdmi vlastnostmi, jako jsou o\u0159echy, tu\u010dn\u00e9 ryby a bobule.<\/span><\/p>\n

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Folikul\u00e1rn\u00ed f\u00e1ze<\/b>\u00a0<\/span><\/p>\n

 <\/p>\n

Folikul\u00e1rn\u00ed f\u00e1ze trv\u00e1 p\u0159ibli\u017en\u011b osm (8) dn\u00ed a za\u010d\u00edn\u00e1 den po skon\u010den\u00ed menstrua\u010dn\u00edho cyklu. B\u011bhem t\u00e9to f\u00e1ze doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed hladiny estrogenu, proto\u017ee se zvy\u0161uje hladina folikulostimula\u010dn\u00edho hormonu neboli FSH vylu\u010dovan\u00e9ho hypof\u00fdzou. To vede k dozr\u00e1v\u00e1n\u00ed ovari\u00e1ln\u00edch folikul\u016f nesouc\u00edch vaj\u00ed\u010dka.\u00a0<\/span><\/p>\n

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Se zv\u00fd\u0161en\u00edm hladiny estrogenu byste m\u011bla m\u00edt mnohem lep\u0161\u00ed n\u00e1ladu d\u00edky zv\u00fd\u0161en\u00e9mu uvol\u0148ov\u00e1n\u00ed serotoninu, zat\u00edmco se zlep\u0161\u00ed va\u0161e kognitivn\u00ed funkce a hladina energie.\u00a0<\/span><\/p>\n

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Ve folikul\u00e1rn\u00ed f\u00e1zi byste m\u011bli b\u00fdt ve skv\u011bl\u00e9 fyzick\u00e9 kondici s vy\u0161\u0161\u00ed hladinou energie po cel\u00fd den. Nejlep\u0161\u00edmi cvi\u010debn\u00edmi rutinami b\u011bhem t\u00e9to f\u00e1ze jsou vysoce z\u00e1t\u011b\u017eov\u00e9 kardio, vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink nebo HIIT a silov\u00fd tr\u00e9nink.\u00a0<\/span><\/p>\n

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Vzhledem k tomu, \u017ee b\u011bhem folikul\u00e1rn\u00ed f\u00e1ze budete s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed v nejlep\u0161\u00ed mo\u017en\u00e9 form\u011b, m\u011bl by v\u00e1\u0161 j\u00eddeln\u00ed\u010dek odr\u00e1\u017eet va\u0161e tr\u00e9ninkov\u00e9 n\u00e1roky.\u00a0<\/span><\/p>\n

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Za t\u00edmto \u00fa\u010delem byste se m\u011bli zam\u011b\u0159it na konzumaci komplexn\u00edch sacharid\u016f, jako je oves a celozrnn\u00e9 obiloviny. Do sv\u00e9ho j\u00eddeln\u00ed\u010dku byste m\u011bli tak\u00e9 za\u0159adit zdrav\u00e9 tuky podporuj\u00edc\u00ed hormony, jako jsou o\u0159echy a avok\u00e1do, a tak\u00e9 libov\u00e9 b\u00edlkoviny, jako je tofu, ryby a ku\u0159e, kter\u00e9 pomohou podpo\u0159it rychlou obnovu svalov\u00e9 tk\u00e1n\u011b.\u00a0<\/span><\/p>\n

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\"\"<\/p>\n

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F\u00e1ze ovulace\u00a0<\/b><\/p>\n

<\/h2>\n

Ovula\u010dn\u00ed f\u00e1ze za\u010d\u00edn\u00e1 den po skon\u010den\u00ed folikul\u00e1rn\u00ed f\u00e1ze a trv\u00e1 p\u0159ibli\u017en\u011b t\u0159i (3) dny. Jak se v t\u011ble zvy\u0161uje hladina luteiniza\u010dn\u00edho hormonu neboli LH, stimuluje se ovulace, co\u017e vede k uvoln\u011bn\u00ed vaj\u00ed\u010dka z dominantn\u00edho folikulu. V\u00e1\u0161 estrogen dos\u00e1hne vrcholu tak\u00e9 p\u0159ed ovulac\u00ed, ale po ovulaci za\u010dne klesat a hladina progesteronu v t\u00e9to dob\u011b stoup\u00e1.<\/span><\/p>\n

<\/h2>\n

B\u011bhem ovula\u010dn\u00ed f\u00e1ze byste m\u011bla poci\u0165ovat v\u011bt\u0161\u00ed libido, s\u00edlu a energii. M\u016f\u017eete m\u00edt i n\u011bkter\u00e9 vedlej\u0161\u00ed \u00fa\u010dinky, jako je ovula\u010dn\u00ed bolest nebo srde\u010dn\u00ed ch\u0159ipka. Nicm\u00e9n\u011b m\u016f\u017eete b\u011bhem t\u00e9to f\u00e1ze vyu\u017e\u00edt sv\u00e9 vysok\u00e9 hladiny energie k silov\u00e9mu tr\u00e9ninku a HIIT cvi\u010den\u00ed.\u00a0<\/span><\/p>\n

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Sla\u010fte sv\u016fj explozivn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n se zv\u00fd\u0161enou konzumac\u00ed b\u00edlkovin, abyste podpo\u0159ili rychlou obnovu po\u0161kozen\u00fdch svalov\u00fdch tk\u00e1n\u00ed. M\u011bli byste tak\u00e9 konzumovat potraviny bohat\u00e9 na antioxidanty, jako je ho\u0159k\u00e1 \u010dokol\u00e1da a bobule, kter\u00e9 v\u00e1m pomohou v boji proti zv\u00fd\u0161en\u00e9mu oxida\u010dn\u00edmu stresu, kter\u00fd p\u0159ich\u00e1z\u00ed s prov\u00e1d\u011bn\u00edm a dokon\u010den\u00edm intenzivn\u00edho tr\u00e9ninku.<\/span><\/p>\n

\"\"<\/p>\n

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Lute\u00e1ln\u00ed f\u00e1ze\u00a0<\/b><\/p>\n

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Lute\u00e1ln\u00ed f\u00e1ze za\u010d\u00edn\u00e1 den po skon\u010den\u00ed ovula\u010dn\u00ed f\u00e1ze a \u010dasto trv\u00e1 p\u0159ibli\u017en\u011b jeden\u00e1ct (11) dn\u00ed. Po skon\u010den\u00ed ovula\u010dn\u00ed f\u00e1ze se dominantn\u00ed folikul, kter\u00fd uvolnil zral\u00e9 vaj\u00ed\u010dko, p\u0159em\u011bn\u00ed na \u017elut\u00e9 t\u011bl\u00edsko (corpus luteum), kde se uvol\u0148uje hormon progestogen.\u00a0<\/span><\/p>\n

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Uvoln\u011bn\u00fd hormon progesteron pom\u00e1h\u00e1 p\u0159ipravit d\u011blo\u017en\u00ed sliznici v p\u0159\u00edpad\u011b oplodn\u011bn\u00ed a t\u011bhotenstv\u00ed. Pokud v\u0161ak neot\u011bhotn\u00edte, hladiny estrogenu a progesteronu se sn\u00ed\u017e\u00ed, co\u017e v\u00e1s pot\u00e9 p\u0159esune na za\u010d\u00e1tek menstrua\u010dn\u00edho cyklu.<\/span><\/p>\n

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Nej\u010dast\u011bj\u0161\u00ed ne\u017e\u00e1douc\u00ed \u00fa\u010dinky b\u011bhem t\u00e9to f\u00e1ze jsou obvykle spojeny s premenstrua\u010dn\u00edm syndromem neboli PMS. Mezi tyto ne\u017e\u00e1douc\u00ed \u00fa\u010dinky pat\u0159\u00ed bolesti hlavy, celkov\u00e1 \u00fanava, zm\u011bny n\u00e1lad, podr\u00e1\u017ed\u011bnost, citlivost prsou, pocity hladu, \u0161patn\u00e1 kvalita sp\u00e1nku a nad\u00fdm\u00e1n\u00ed.<\/span><\/p>\n

 <\/p>\n

B\u011bhem lute\u00e1ln\u00ed f\u00e1ze m\u016f\u017eete zaznamenat pokles celkov\u00e9 energetick\u00e9 hladiny a proto\u017ee va\u0161e hormony maj\u00ed tendenci kol\u00edsat, budete n\u00e1chyln\u011bj\u0161\u00ed k podr\u00e1\u017ed\u011bnosti, du\u0161evn\u00edm \u00fazkostem a v\u00fdkyv\u016fm n\u00e1lad.<\/span><\/p>\n

V d\u016fsledku toho doporu\u010dujeme prov\u00e1d\u011bt cvi\u010den\u00ed lehk\u00e9 a\u017e st\u0159edn\u011b intenzivn\u00ed intenzity, jako je j\u00f3ga, pilates, st\u0159edn\u011b siln\u00fd tr\u00e9nink a kardio cvi\u010den\u00ed v ust\u00e1len\u00e9m stavu, kter\u00e9 v\u00e1m pomohou zvl\u00e1dat fyzick\u00fd a psychick\u00fd stres, kter\u00fd s touto f\u00e1z\u00ed souvis\u00ed.<\/span><\/p>\n

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Pokud chcete zvl\u00e1dat du\u0161evn\u00ed \u00fazkosti a podr\u00e1\u017ed\u011bnost b\u011bhem lute\u00e1ln\u00ed f\u00e1ze, m\u011bli byste konzumovat potraviny bohat\u00e9 na ho\u0159\u010d\u00edk, jako jsou o\u0159echy a listov\u00e1 zelenina, kter\u00e9 nejen zlep\u0161\u00ed va\u0161i celkovou n\u00e1ladu, ale tak\u00e9 pomohou zm\u00edrnit menstrua\u010dn\u00ed k\u0159e\u010de.\u00a0<\/span><\/p>\n

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P\u0159id\u00e1n\u00edm vl\u00e1kniny a komplexn\u00edch sacharid\u016f, jako jsou lu\u0161t\u011bniny a celozrnn\u00e9 obiloviny, do j\u00eddeln\u00ed\u010dku si uprav\u00edte hladinu cukru v krvi a z\u00e1rove\u0148 omez\u00edte pocity hladu. M\u011bli byste se tak\u00e9 sna\u017eit z\u016fstat neust\u00e1le hydratovan\u00ed, proto\u017ee to pom\u016f\u017ee minimalizovat zadr\u017eov\u00e1n\u00ed vody a nad\u00fdm\u00e1n\u00ed.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

Z\u00e1v\u011br<\/b><\/p>\n

<\/h2>\n

Jako \u017eena je d\u016fle\u017eit\u00e9, abyste ch\u00e1pala, jak \u010dty\u0159i (4) f\u00e1ze va\u0161eho menstrua\u010dn\u00edho cyklu ovliv\u0148uj\u00ed va\u0161i fyzickou a du\u0161evn\u00ed pohodu. Takto budete v\u011bd\u011bt, co m\u016f\u017eete o\u010dek\u00e1vat, a co je d\u016fle\u017eit\u011bj\u0161\u00ed, co d\u011blat, abyste potla\u010dila b\u011b\u017en\u00e9 vedlej\u0161\u00ed \u00fa\u010dinky spojen\u00e9 s ka\u017edou f\u00e1z\u00ed.\u00a0<\/span><\/p>\n

<\/h2>\n

Krom\u011b toho, pokud chcete dos\u00e1hnout sv\u00fdch fitness c\u00edl\u016f, pak v\u00e1m znalost nejlep\u0161\u00ed formy tr\u00e9ninku (tr\u00e9nink\u016f) a stravy pro ka\u017edou f\u00e1zi pom\u016f\u017ee l\u00e9pe p\u0159izp\u016fsobit tr\u00e9ninkov\u00fd program pro optim\u00e1ln\u00ed v\u00fdsledky.\u00a0<\/span><\/p>\n

<\/h2>\n

Pro v\u00edce informac\u00ed o tom, jak strukturovat tr\u00e9ninkov\u00e9 a nutri\u010dn\u00ed pot\u0159eby podle va\u0161ich (4) f\u00e1z\u00ed menstrua\u010dn\u00edho cyklu, si m\u016f\u017eete promluvit s profesion\u00e1lem. <\/span>tady<\/span><\/a> dnes.\u00a0\u00a0<\/span><\/p>\n

<\/h2>","protected":false},"excerpt":{"rendered":"

Its that time of a month and as a woman you are worried about how you can balance your menstrual cycle with your regular training routine and dietary plan for an optimal performance.\u00a0   Not to worry, as this simple guide will provide you with useful srrategies and tips tongetnthe very best out of your […] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3631,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,71,69,73],"tags":[],"class_list":{"0":"post-3609","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-supplements","9":"category-training","10":"category-womens"},"yoast_head":"\nComprehensive Guide: Nutrition, Supplements, and Training for Women During Their Menstrual Cycle - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Optimize your health with a detailed guide on nutrition, supplements, and training designed specifically for women's needs throughout their menstrual cycle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/pruvodce-treninkem-doplnku-vyzivy-pro-zeny-behem-menstruacniho-cyklu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comprehensive Guide: Nutrition, Supplements, and Training for Women During Their Menstrual Cycle - 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