Tréningová Strava Pred PROJEKTOM CHO

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Trningov strava pred PROJEKTOM CHO

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Trningov strava

Prechodn fza pred PROJEKTOM CHO

26.1.2015 6.5.2015

Stupnica vnmania silia: 1-10, 1 najhorie, 10 najlepie

6.5.2015

Trning zranenie svalu

Druh 10 min rotopd + 3 x 8 min poklus

+ FBP + streing

as 9:40-10:50

Jedlo pred (as a zloenie)

9:35

60 g vanilkovho gainera

Priblin prjem sacharidov

42 g

Vnmanie silia 9

5.5.2015


Druh 3 x 10 min rotopd + FBP + brucho

as 10:00-11:00


-

-


-

Vnmanie silia 9

Trning

Druh FBP

as 15:00-15:30


12:40-13:00

180 g celozrnn itn chlieb z kvsku (bez krky, vlastn vroba), 73 g eidam 30%, 20 g maslo, 270 g rya natural (75 g surovej), 113 g tvaroh jemn, 1PL extra panensk kokosov olej, 1L kurkuma mlet,

1L korica, 60 g nanuk Mro jahodov krm


177 g

Vnmanie silia 9


3.5.2015


Druh FBP + brucho

as 9:30-10:30


8:15-8:30

200 ml kefr (vlastn vroba), 200 g biely jogurt


19.2 g

Vnmanie silia 8

2.5.2015


Druh Posilova

as 9:30-10:30


8:15

200 ml kefr (vlastn vroba), 450 ml ierna kva


9.6 g

Vnmanie silia 8 (svalovica na avom stehne z

drepov)

1.5.2015


Druh Posilova + brucho

as 14:30-15:30


12:10-12:20

170 g celozrnn itno-paldov chlieb z kvsku (bez krky, vlastn vroba), 80 g erstv prrodn syr, 10 g maslo, 450 ml kefr (vlastn

vroba


112.3 g


drepov)

30.4.2015


Druh FBP

as 14:30-15:30


10:30-10:50

100 g varen ccer (vha v surovom stave), 77 g balknsky syr, 52 g


eidam 45%, 150 g smotanov biely jogurt, 210 g celozrnn itno-paldov chlieb z kvsku (bez

krky, vlastn vroba), 20 g mlet anov semiaka, 20 g maslo, 1PL

extra panensk olivov olej, kurkuma, franczske bylinky,

kardamn


179.5 g


drepov)

29.4.2015


Druh FBP + brucho

as 14:30-15:30


12:10 / 13:15

237 g varen batt bez upky (varen v upke), himaljska so / 256 g varen fazua biela (132 g surovej), 50 g balknsky syr, 2PL

strhan kokos, 1PL extra panensk olivov olej, kurkuma,

franczske bylinky, kayensk korenie


129.4 g

Vnmanie silia 9

28.4.2015


Druh FBP + brucho

as 9:40-10:00


-

-


-

Vnmanie silia 9

Trning

Druh Posilova

as 15:00-16:30


13:00-13:30

184 g celozrnn itno-paldov chlieb z kvsku (bez krky, vlastn

vroba), 100 g syr Gouda 48% pltky, 25 g balknsky syr, 7 dcl paradajkov polievka z pretlaku s


bazalkou, 50 g vlask orechy namoen, 10 g maslo, 68 g hork

okolda 70%


129.9 g

Vnmanie silia 9

25.4.2015

Trning

Druh Posilova

as 9:30-11:00


-

-


-

Vnmanie silia 9

23.4.2015

Trning

Druh Posilova

as 10:00-11:00


8:15-8:20

227 g uvaren ovsen vloky (60 g surovch), 150 g selsk tvaroh tun, 262 g selsk biely jogurt

Hollandia, 10 g maslo, 2PL

strhan kokos (10 g), 1PL extra panensk olivov olej, 1PL ryov sirup, 2PL kakao na peenie, 1L

korica mlet, 1L kurkuma mlet


66.5 g

Vnmanie silia 9

22.4.2015

Trning

Druh Ihrisko (15:00)

as 14:30-17:00 zranenie svalu

16:30-17:00 FBP + posilovanie brucha


13:00-13:30

67 g hovdzie dusen so avou (falon sviekov), 292 g

celozrnn itn chliev z kvsku (vlastn vroba), 100 g syr eidam

45%, 21 g maslo, 1 g patka erstv, 300 g biely jogurt, 1L

korica mlet, 1L kurkuma mlet



169.2 g

Vnmanie silia 9

21.4.2015

Trning

Druh Ihrisko (10:00)

as 9:30-12:00 zranenie svalu

o 10:50


8:45

30 g krob Kompava


16.5 g

Vnmanie silia 8

Trning

Druh Posilova

as 15:00-16:30 lieba svalu



Vnmanie silia

20.4.2015

Testovanie

Druh 30-s Wingate print

as 9:45-10:05


-

-


-

Vnmanie silia 9

19.4.2015

Trning

Druh Ihrisko

as 9:30-12:30


8:15-8:25

480 g smotanov jogurt, 87 g Olencky tvaroh jemn, 60 g gainer okoldov, 1PL extra

panensk kokosov olej, 1PL kakao na peenie (10 g), 1L korica

mlet, 1L kurkuma mlet


73.3 g

Vnmanie silia 9


18.4.2015

Zpas

Druh Dukla Jablonec (17:00)

as 16:30-18:45


12:45-13:20 / 15:40

250 g mascarpone (Maskar z

Poln),150 g biela rya dlhozrnn, 250 g anans ksky so avou (konzerva), 200 g smotanov

jogurt, 230 g Olencky tvaroh jemn, 1PL kakao na peenie (10 g), 1PL ryov sirup (10 g), 1PL

strhan kokos (10 g), 1L korica mlet, 1L kurkuma mlet / 60 g

okoldovho gainera


131.4 g / 42 g

Vnmanie silia 6

17.4.2015

Trning

Druh Ihrisko

as 15:30-17:30


13:25-13:40

410 g sladk zemiaky bez upky, 200 g alamda (domca vroba), 74 g syr eidam 45%, 15 g maslo,

1L franczske bylinky, 1L himaljska so, 200 g smotanov jogurt, 230 g tvaroh jemn, 1PL

kakao na peenie, korica, kurkuma


108.7 g

Vnmanie silia 5 (nava po behu zo vera,

stuhnut koleno)

16.4.2015

Spiroergometria

Druh Beiaci ps

as 10:00-12:30


7:10-7:17

379 g pohnky lpanej (85 g surovej), 97 g goji, 7PL ryov sirup (70 g), 1PL extra panensk olivov olej, 1PL kakao na peenie (10 g), 1L korica mlet, 1L kurkuma


mlet / poas behu - 1.6 L iontovho npoja, 4 ks


188 g / 156.3 g

Vnmanie silia 9

Trning

Druh Pozpasov trning + streing

as 15:00-16:30


13:00 / 14:40

2 ks Energy gl (80 g), 6 tabliet Aminostrong, 3 tablety hork DAS

GESUNDE, 100 g gainer okoldov / 6 tabliet

Aminostrong, 100 g gainer vanilkov


125.1 g / 70.2 g

Vnmanie silia 3

15.4.2015

Zpas

Druh Chomutov Beneov (17:00)

as 16:30-18:45


12:45

400 g celozrnn paldov muliky (150 g surovch), 120 g tun tvaroh, 50 g mlet mak, 50 g

jahodov dem (domca vroba), 20 g maslo, 1L korica mlet, 1L

kurkuma mlet


170.3 g

Vnmanie silia 9

14.4.2015

Trning

Druh Ihrisko

as 9:30-12:30


8:00

170 g celozrnn itn chlieb z kvsku (bez krky), 100 g syr

eidam 45% pltky, 30 g maslo, 30 g goji suen, 1 g patka erstv


108.7 g

Vnmanie silia 9


12.4.2015

Trning

Druh Ihrisko

as 9:30-12:30


7:40

1 bann (99 g), 248 g varen biela fazua (120 g surovej), 120 g erstv prrodn syr, 252 g

alamda (domca vroba), 1PL ex. pan. olivov olej, suen majorn,

kurkuma, kayensk korenie, himaljska so, 300 g zavran

cvikla (domca vroba)


136.5 g

Vnmanie silia 8

11.4.2015

Zpas

Druh Dukla - Jihlava

as 16:00-17:30


12:00 / 14:30-15:00

150 g tun tvaroh, 265 g biely jogurt, 50 g kokos erstv duina,

40 g jahodovo-bannov dem (domca vroba), 1PL kakao na

peenie, 1L kurkuma mlet, 124 g tunho syra


60.6 g / 137 g

Vnmanie silia 6

10.4.2015

Trning

Druh Ihrisko

as 15:00-17:30


12:30

varen zemiaky 800 g, erstv prrodn syr 120 g, 268 g biely jogurt, 250 ml Kefr (vlastn

vroba), 75 g cibua, 10 g maslo, 5 g patka, 3 g extra

panensk olivov olej na osmahnutie cibule, 3 g franczske

bylinky, 1 g himaljska so


196.4 g


Vnmanie silia 7

9.4.2015

Trning

Druh Ihrisko

as 15:00-17:30


10:00

celozrnn itn chlieb z kvsku 140 g (vlastn vroba, bez krky), syrov korbiky 200 g, maslo 12

g, kefr 1L


128.3 g

Vnmanie silia 8

8.4.2015

Trning

Druh Ihrisko

as 10:30-13:30


10:20

3 tablety Aminostrong


0.1 g

Vnmanie silia 8

7.4.2015

Trning

Druh

Ihrisko + kopacia technika + FBP +

podpor s vskokom 3x10 + vapy 6x20 + streing

as 15:30-18:30


10:10 / 12:00 / 14:40

100 g horkej okoldy 74%, 80 g horkej okoldy 75% / 125 g horkej okoldy 70% / 40 g

energetickho glu Inkospor, 62 g okoldovho gainera


93.9 g / 70.7 g = 164.6

Vnmanie silia 7

5.4.2015

Zpas

Druh Beneov Krlv Dvr (16:30)

as 15:45-18:15


12:15

celozrnn cestoviny Farfalle z


krupice z tvrdej penice (162 g surovch), mlet mak 50 g, maslo

10 g, 1PL extra panenskho kokosovho oleja, 2PL holandskho kakaa (10 g), 1PL ryovho sirupu (10 g), 1L korice, 1L kurkumy


135.8 g

Vnmanie silia 8 (mierna svalovica na nohch po

trningu z 31.3.)

4.4.2015

Zpas

Druh Dukla Slovcko

as 17:00-19:00


13:00 / 16:05

Vvar so zeleninou a rezancami z bielej peninej mky 2 dcl, 365 g rye natural (100 g surovej), 250 g selskho tunho tvarohu, 70 g mletch namoench anovch semiaok (20 g surovch), 1PL

extra panenskho olivovho oleja, 1PL ryovho sirupu, 10 g holandskho kakaa, 10 g

strhanho kokosu, 1L korice, 1L kurkumy / Energy gl 40 g

Inkospor


107.4 / 27.3 g

Vnmanie silia 8 (stredne siln svalovica na nohch po trningu z 31.3.)

3.4.2015

Trning

Druh Ihrisko

as 16:00-18:00


11:15 / 14:20

paldov cestoviny (muliky, 100 g surovch), mlet mak (50 g

surovho), 1PL ryovho sirupu (10 g), strhan kokos 10 g, 1.5PL

extra panenskho olivovho oleja (15 g), 10 g masla, 1L korice /

Biely jogurt 500 g


110.1 g / 24.5 g

Vnmanie silia 4 (siln svalovica na nohch po


trningu z 31.3.)

2.4.2015

Trning

Druh

Ihrisko + 15 mint rotopd v miernom tempe + 100 klikov s dotykom hrude o zem (10 klikov

v srii, pauza 20 s medzi sriami)

as 15:00-17:30


12:10

Biela fazua 100 g, syr koliba 32 g, 1L himaljskej soli, 1L

kurkumy, 1L franczskych byliniek, 150 g tvarohovo-

smotanovho jogurtu (Radoek)


69 g

Vnmanie silia 2 (vemi siln svalovica na nohch

po trningu z 31.3.)

1.4.2015

Trning

Druh Ihrisko

as 15:00-17:00


12:15

peno 113 g, vlask orechy 55 g, 80 g vanilkovho gainera (56 g

CHO), maslo 10 g, 1PL holandskho kakaa (10 g), jabln

vlknina, korica, kurkuma


145 g

Vnmanie silia 3 (siln svalovica na nohch po

verajom trningu)

31.3.2015

Trning

Druh Posilova + abky + vpady +

podpory s vskokom

as 10:00-12:00


9:50

80 g okoldovho gainera


56 g

Vnmanie silia 7

Trning

Druh Ihrisko + rotopd 30 min

as 14:30-16:45



12:25

pohnka lpan 78 g, vlask orechy 45 g, ex. pan. kokosov olej 15 g, ryov sirup 15 g, strhan

kokos 10 g, holandsk kakao 10 g, korica, kurkuma, 61 g

okoldovho gainera (42 g CHO)


121 g

Vnmanie silia 5 (unaven stehn z prvho

trningu)

30.3.2015

Trning

Druh Ihrisko

as 10:00-12:00


9:50 / 10:45

100 g okoldovho gainera / poas trningu - 0.4 L iontovho

npoja


70 g / 6 g

Vnmanie silia 7

29.3.2015

Individulny trning

Druh Intervalov trning

as 14:00-15:00


10:00

paldov vloky, mliena okolda 32% (80 g), marhuov smotanov

jogurt 145 g, biela rya, cukor Muscavado, protenov prok


300 g

Vnmanie silia 9

27.3.2015

Zpas

Druh Dukla esko U-20

as 14:00-16:00


10:00

cestoviny z krupice z celozrnnej

tvrdej penice, tvaroh, ex. pan. kokosov olej, cukor Muscavado,

korica, kurkuma


100 g


Vnmanie silia 8

26.3.2015

Trning

Druh Ihrisko

as 10:30-12:00


7:10 / 7:45

1 dcl surovho mlieka / bulgur, tvaroh (vlastn vroba), vlask

orechy, rbezov dem, koricov cukor, maslo, korica, kurkuma, jabln vlknina, celozrnn itn

chlieb s maslom (bez krky)


200 g

Vnmanie silia 8

25.3.2015

Trning

Druh Ihrisko

as 10:00-12:00


7:30

ksok bbovky zo paldovej mky (vajcia, smotana 31%, mlieko, ex.

pan. kokosov olej, cukor Muscavado, trstinov cukor,

kypriaci prok, citrnov kra, ksok horkej okoldy 81%), biely

jogurt (asi 400 g), cestoviny z

krupice z tvrdej penice, tvaroh, mlet anov semiaka, hork

okolda 81%, korica, kurkuma


100 g

Vnmanie silia 8 (mierna svalovica po drepoch)

24.3.2015

Individulny trning

Druh Beh (42 mint)

as 7:38-8:20


-

-


-

Vnmanie silia 7

Trning

Druh Ihrisko


as 10:20-11:45


9:50

80 g vanilkovho gainera


56 g

Vnmanie silia 6

Trning

Druh Posilova + drepy na jednej nohe

+ vskoky s medicinbalom

as 15:00-16:30


12:25 / 12:50

80 g vanilkovho gainera / syr (asi 100 g) a smoothie (mascarpone,

smotana 30%, biely jogurt, sladen kakao, med, vlask orechy

nenamoen)


56 g /30 g

Vnmanie silia 5

23.3.2015

Spiroergometria

Druh Beiaci ps

as 10:00-11:00


8:25

peno (100 g surovho a okolo 300 g hotovho), maslo, ex. pan.

kokosov olej, uoriedkov BIO jogurt 150 g, med, rbezov dem,

100% kakao, korica, kurkuma


100 g

Vnmanie silia 8

22.3.2015

Zpas

Druh Bohemians Dukla

as 18:00-20:00


13:10

slepa vvar s rezancami (z bielej peninej mky), biela rya,

broskyov kompt, balknsky syr


70 g

Vnmanie silia 8 (mierna svalovica na stehnch po

drepoch z predolho da)

21.3.2015


Trning

Druh Ihrisko

as 16:00-17:30


11:30 / 12:30 / 14:45

1 L zkvasu, 35 g horkej okoldy 100%, mlieko v latt / cestoviny z krupice z tvrdej penice (112 g

surovch), tvaroh 250 g, 35 g horkej okoldy 100%, med, korica, kurkuma, jabln

vlknina / 1 L cukru a mlieko v kve


50 g / 100 g / 5 g

Vnmanie silia 8 (stredne siln svalovica na

stehnch po drepoch z predolho da)

20.3.2015

Trning

Druh Ihrisko

as 15:00-16:30


11:30 / 13:40

8 dcl sladkej srvtky z vlastnej vroby tvarohu, biely jogurt 150 g,

syr (asi 80 g) / 1 PL ex. pan. kokosovho oleja (v kve)


50 g / 0 g

Vnmanie silia 4 (siln svalovica na stehnch po

drepoch z predolho da)

19.3.2015

Spiroergometria

Druh Beiaci ps

as 8:40-9:00


-

-


-

Vnmanie silia 8

Trning

Druh Ihrisko

as 15:00-16:30


11:00

3 dcl sladkej srvtky z vlastnej vroby tvarohu, 2.5 dcl

plnotunho BIO mlieka, 150 g


smotanovho jogurtu (10% tuku), rya natural, tvaroh, rbezov

dem, vlask orechy, maslo, ex. pan. olivov olej, korica,

kurkuma, 5 dcl kakaa z BIO plnotunho mlieka a 100% kakaa


120 g

Vnmanie silia 6

18.3.2015

Trning

Druh Kruhov trning

as 10:30-11:45


9:45

40 g BSS protenu (vzorka)


0-5 g

Vnmanie silia 7

Trning

Druh Ihrisko

as 15:00-16:30


11:50 / 12:30

80 g okoldovho gainera / tvaroh, biely jogurt, kokosov

chipsy, korica, 80 g okoldovho gainera / 5 palaciniek z celozrnnej

paldovej mky, vyahan smotana, tvaroh (vlastn vroba),

maslo, ex. pan. olivov olej (na prpravu), rbezov dem,

vanilkov cukor, 100% kakao, 3 krajce celozrnnho itnho chleba z kvsku (vlastn vroba, bez krky)

s maslom


56 g / 200 g

Vnmanie silia 7

16.3.2015

Trning

Druh Ihrisko

as 10:00-12:30


7:15

varen ccer (207 g), 150 g syru, keup, ex. pan. olivov olej,

himaljska so, franczske bylinky, kayensk korenie



60 g

Vnmanie silia 7 (nevyspat)

15.3.2015

Zpas

Druh Dukla - Plze (nechytal som)

as 14:15-16:00


10:30

slepa vvar s rezancami (z bielej peninej mky), cestoviny z

krupice z tvrdej penice, unka, syr, ex. pan. olivov olej


50 g

Vnmanie silia 8

14.3.2015

Trning

Druh Ihrisko

as 14:30-16:30


11:30 / 12:00 / 12:40

nepeen okoldov guka s mandou / nepeen koricov

guka s lieskovm orechom, raw zkusok uoriedkov (obsahoval

orechy), 60 g ovocn tyinka s ervenou repou (erven repa 8%, atle, hrozienka, penov mka) /

ov tvaroh biely a ov tvaroh okoldov


10 g / 70 g / 20 g

Vnmanie silia 9

13.3.2015

Trning

Druh Ihrisko + 20 min bicykel

as 14:30-16:30


12:15 / 14:00

rya natural, tvaroh, maslo, ex. pan. olivov olej, jahodov dem, med, korica, 100% kakao / 80 g

okoldovho gainera


60 g / 56 g

Vnmanie silia 8


12.3.2015

Trning

Druh Ihrisko + 20 min bicykel

as 10:30-12:30


8:15

ovsen vloky, tvaroh (vlastn vroba), araidov maslo,

okoldov mince z mlienej okoldy (39%), ex. pan. olivov

olej, ex. pan. kokosov olej, korica, biely jogurt


80 g

Vnmanie silia 9 (mierna svalovica)

11.3.2015

Trning

Druh Ihrisko

as 10:00-12:00


9:25

60 g okoldovho gainera / poas trningu - 0.5 L iontovho npoja


42 g / 7 g

Vnmanie silia 9

Trning

Druh Kruhov trning

as 15:00-16:30


12:40 / 13:45

tvaroh, biely jogurt, kokosov chipsy, korica, 80 g okoldovho

gainera / 60 g okoldovho gainera


96 g / 42 g

Vnmanie silia 9

9.3.2015

Trning

Druh Ihrisko

as 10:30-12:30


7:35 / 10:25

domci mlieny rez (smotana, tvaroh, vajcia, celozrnn paldov

mka, 100% kakao, jahodov dem, ex. pan. kokosov olej, cukor Muscavado, vanilkov a trstinov,

med, citrnov kra, kypriaci


prok), 1 PL araidovho masla, tvaroh (vlastn vroba), rbezov dem, 100% kakao, korica /60 g

okoldovho gainera


50 g / 42 g

Vnmanie silia 9

8.3.2015

Zpas

Druh Sparta Dukla (nechytal som)

as 18:45-20:30


13:30 / 17:45

120 g syru, slepa vvar so zeleninou a rezancami, biela rya,

cestoviny z krupice z tvrdej penice / 3 banny, zelen a erven

hrozno


120 g / 60 g

Vnmanie silia 8

7.3.2015

Trning

Druh Ihrisko

as 15:30-17:00


12:45 / 13:15

cestoviny z krupice z tvrdej

penice, keup, cibuka, slanina, cesnak, syr (ov a kravsk), maslo, ex. pan. olivov olej, patka, pr,

himaljska so, franczske bylinky, ierne korenie / mlieko a smotana odobrat z plnotunho mlieka (v

kve), vanilkov BIO puding s cukrom Muscavado


100 g / 50 g

Vnmanie silia 8

6.3.2015

Trning

Druh Ihrisko

as 15:30-17:00


12:00

prevaren naklen ccer, praenica na cibuke so slaninou,

ex. pan. kokosov olej (na


prpravu), celozrnn itn chlieb (bez krky) s maslom, himaljska so, kayensk korenie, bazalka,

franczske bylinky


100 g

Vnmanie silia 7

5.3.2015

Trning

Druh Ihrisko

as 10:00-11:30


8:00

rya natural, konopn semiaka, ex. pan. olivov olej, jahodov

dem, med


50 g

Vnmanie silia 7 (mierna svalovica po abkoch)

4.3.2015

Trning

Druh Ihrisko

as 10:30-12:30


8:10

kuskus a bulgur, vlask orechy, maslo, rbezov dem, med, ex.

pan. olivov olej, korica


110 g

Vnmanie silia 7 (mierna svalovica po abkoch)

3.3.2015

Trning

Druh Ihrisko

as 10:00-12:00


8:00 / 9:40

Pr lyc pena s vlaskmi orechmi, maslom, ex pan. olivovm

olejom, jahodovm demom a koricou / 100 g okoldovho

gainera


10 g / 70 g

Vnmanie silia 7

Trning

Druh Posilova

as 15:00-16:30



12:45

peno s vlaskmi orechmi, domcim tvarohom, maslom, ex pan. olivovm olejom, jahodovm

demom a koricou, domci celozrnn itn chlieb z kvsku

(bez krky, asi 440 g) s maslom a syrom


250-300 g

Vnmanie silia 7

28.2.2015

Trning

Druh Ihrisko

as 10:30-12:00


8:30-9:30

hovdz BIO burger v emli so zeleninou, celozrnn ravioli plnen

klobsou a syrom, okoldov cupcake, kol plnen

marhuovm demom, celozrnn itn chlieb z kvsku (bez krky) s

maslom a trochou syra


150 g

Vnmanie silia 6 (kvli pocitu nevyspatia)

27.2.2015

Zpas

Druh Dukla Liberec

as 18:00-18:45


13:30

slepa vvar s rezancami (z bielej peninej mky), kuracie mso, biela rya, zavran broskyne


80 g

Vnmanie silia 9

26.2.2015

Trning

Druh Ihrisko

as 15:30-17:00

Jedlo pred (as 12:30


a zloenie) paldov cestoviny a cestoviny z krupice z tvrdej penice (spolu okolo 500 g uvarench cestovn)

s mletm makom, maslom a trochou jahodovho demu


120 g

Vnmanie silia 7

25.2.2015

Trning

Druh Ihrisko

as 15:00-16:30


12:10

2 krajce celozrnnho itnho chleba z kvsku (bez krky), 2

krajce celozrnnho itnho chleba (bez krky), maslo, eidam, paprika,

8 kociek oriekovej mlienej okoldy


80 g

Vnmanie silia 8

24.2.2015

Trning

Druh Ihrisko

as 11:00-12:30


-

-


0 g


abkoch)

23.2.2015

Trning

Druh Ihrisko + kliky

as 15:00-17:00


11:20 / 12:10

varen fazua, zavran cvikla, chren a alamda, domci pikant, ex. pan. olivov olej, himaljska so, suen bazalka, kayensk


korenie / 2 krajce celozrnnho itnho chleba z kvsku s maslom

a eidamom (bez krky)


120 g

Vnmanie silia 8

22.2.2015

Trning

Druh Ihrisko + abky + vpady

as 10:30-12:00


8:15

Varen peno, vlask orechy, tvaroh, okoldov proten,

jablkovo-broskyov presnidvka, maslo, 100% kakao, korica


100 g

Vnmanie silia 9

21.2.2015

Zpas

Druh Brno - Dukla

as 16:00-19:00


12:30 / 15:45

kurac vvar s rezancami (penin biela mka), cestoviny z peninej

bielej mky s kuracm msom a paradajkovou omkou, 250 g

mascarpone / 2 energetick gly, 3 banny


40 g / 100 g

Vnmanie silia 8

20.2.2015

Trning

Druh Ihrisko

as 10:30-12:00


8:15

varen bulgur, jemn tvaroh, ex. pan. olivov olej, okoldov

gainer, mlet mak, konopn a anov semiaka, jablkovo-


broskyov presnidvka, 100% kakao, korica


130 g

Vnmanie silia 8

19.2.2015

Trning

Druh Ihrisko

as 15:00-16:30


12:15

2 krajce celozrnnho itnho chleba z kvsku (bez krky), maslo, eidam, erven paprika, mal hrs

vlaskch orechov


50 g


abkoch)

18.2.2015

Trning

Druh Ihrisko

as 15:30-17:00


12:30

varen fazua, mkk syr, ex. pan. olivov olej, domci pikant, zavran cvikla a alamda,

himaljska so, bazalka, koriander


100 g


abkoch)

17.2.2015

Trning

Druh Posilova + vihadlo

as 9:30-10:30


6:50

1 L smotany odobratej z plnotunho mlieka


0 g


abkoch)


Trning

Druh Ihrisko

as 14:30-16:00


11:00

varen peno a natural rya, nepasterizovan tvaroh (Bio

Vavrinec), vlask orechy, smotana odobrat z plnotunho mlieka,

jahodov dem, maslo, 100% kakao, korica, kurkuma


140 g

Vnmanie silia 10 (mierna svalovica na stehnch

po abkoch)

16.2.2015

Trning

Druh FBP + Ihrisko + abky + vpady

as 10:00-12:00


8:00

jablko, 1 okoldov bonbn z bielej okoldy s jemnou tekutou

plnkou (Lindt Lindor) (asi 11 g CHO), 200 g domcej jablkovo-

broskyovej presnidvky


50 g

Vnmanie silia 10

15.2.2015

Individulny Trning

Druh Beh v trenrkach (-6 a -4C)

as 8:15-9:15


-

-


0 g

Vnmanie silia 9

13.2.2015

Trning

Druh CT + Ihrisko

as 10:00-11:30


7:30-8:00

volsk oko, omeleta s hrbmi, 1 varen vajce, syr 2 druhy

(Roquefort, camembert), surov losos s citrnom, moracia unka,


trocha porridge z ovsu a mlieka, peen fazule, grcky jogurt,

suen ovocie (figy, slivky, atle), nenamoen mandle v upke, 50 g

vanilkovho gainera


70 g

Vnmanie silia 9

12.2.2015

Trning

Druh Ihrisko + Intervalov trning

as 10:00-11:30


7:30-8:00

praenica, 2 volsk ok, omeleta so unkou, hrbmi a zeleninou, syr 4

druhy (eidam, ementl, camembert, feta?), surov losos s citrnom, pltok peenej unky,

mal list kueravho altu, vlask orechy


5-10 g

Vnmanie silia 9

11.2.2015

Rozcvika

Druh Rozbehanie na pli

as 10:30-11:30


8:00

grcky jogurt, preplchnut suen ovocie po 4 ks (atle, figy, marhule,

slivky, 1 PL hrozienok), nenamoen mandle, syr (eidam, camembert), nenamoen vlask

orechy


50 g

Vnmanie silia 9

Zpas (nehral som)

Druh Vilnius

as 15:00-17:00


11:15 / 14:20

ryba, biela rya, zeleninov alt z listovej zeleniny, paradajkov omka, strhan syr, 75 g

vanilkovho gainera, 1 PL ex. pan.


kokosovho oleja / 2 energetick gly


80 g / 54 g

Vnmanie silia 9

10.2.2015

Trning

Druh Ihrisko

as 16:00-17:30


12:30

bravov mso, biela rya, zeleninov alt z listovej zeleniny s

hrkom, krevetami a paradajkami, smaen zelenina (mrkva, tekvica, cibua, paprika, baklan, hrby), pagety z bielej peninej mky s paradajkovou omkou a strhanm syrom,

tekvicov olej, ex. pan. olivov olej, 75 g vanilkovho gainera (53 g

CHO)


120 g

Vnmanie silia 7

9.2.2015

Trning

Druh Ihrisko

as 10:00-11:30


7:50

grcky jogurt, preplchnut suen ovocie (atle, figy, marhule, slivky, hrozienka), nenamoen mandle,

vlask orechy, maslo, med


70 g

Vnmanie silia 8

Trning

Druh Ihrisko

as 16:00-17:30


12:15 / 12:30

50 g jahodovho a okoldovho gainera / bravov mso, peen zemiaky, biela rya s dusenm

hrkom, zeleninov alt z listovej


zeleniny s trochou syra a kreviet, paradajka, grilovan zelenina (paprika, baklan, cuketa),

vlask orechy


35 g / 60 g

Vnmanie silia 8

8.2.2015

Rozcvika

Druh Rozbehanie na pli + FBP +

brucho

as 10:30-11:30


8:30

syr (3 druhy), grcky jogurt, mandle v upke (nenamoen)


3-5 g

Vnmanie silia 9

Zpas

Druh ukariki

as 15:00-17:00


11:20 / 13:00

ryba, biela rya, strhan syr, paradajkov omka, zeleninov

alt z listovej zeleniny, balknsky syr, maslo / 160 g jahodovho

gainera


50 g / 112 g

Vnmanie silia 8

7.2.2015

Trning

Druh Ihrisko

as 10:00-11:30


7:35-8:00

praenica, omeleta so unkou a zeleninou, syr, olivy, vlask

orechy


5-10 g

Vnmanie silia 8

6.2.2015


Trning

Druh Ihrisko

as 10:00-11:30


7:50

grcky jogurt, kolieska pomaranu a nejakho inho citrusu, suen

ovocie (atle, figy, marhule, slivky), vlask orechy, maslo


80 g

Vnmanie silia 1. polovica trningu 5, druh 7

Trning

Druh Ihrisko

as 16:00-17:30


12:30

peen ryba, peen zemiaky v upke, smaen zelenina

(brokolica, mrkva, tekvica, cibua, karfiol, paprika a in), zeleninov alt z listovej zeleniny s trochou

syru, zelen olivy, strhan mrkva, maslo, zavran uhorky


60 g

Vnmanie silia 8

5.2.2015

Rozcvika

Druh Rozbehanie na pli

as 10:30-11:30


8:30

syr, 2 volsk ok, trocha msa v alte, zeleninov alt, zelen

olivy, mandle, bann


25 g

Vnmanie silia 8

Zpas

Druh Atlantas

as 15:00-17:00


11:30

zeleninov alt z listovej zeleniny, paradajky, strhan mrkva,

dusen hrok, balknsky syr, krevety, ex. pan. olivov olej,

tekvicov olej, maslo, zemiakov kaa, biela rya s paradajkovou


omkou a parmeznom, bann


80 g

Vnmanie silia 5

4.2.2015

Trning

Druh Ihrisko

as 18:00-19:15


14:30/16:00

2 bonbny a sezamovo-oriekov tyinka (na hotelovej izbe),

zeleninov alt, unka, syr, olivy, suen slivky, mandle, maslo,

mrkvov alt s krmovm dressingom, 2 rolky z mky plnen

niem (jedol som to prvkrt), 2 mal zavran uhorky / 2 bonbny

(na hotelovej izbe)


40 g/ 20 g

Vnmanie silia 8

3.2.2015

Trning

Druh Ihrisko + vihadlo + FBP + brucho

as 10:00-11:30


8:10/9:50

100 g suchch ovsench vloiek (251 g namoench), citrnov

cukor, maslo, ex. pan. olivov olej, kokosov chipsy, kurkuma, 100% kakao, korica, smotana 33% (asi

70 ml), vlask orechy / 50 g gainera (okolda)


70 / 35 g

Vnmanie silia 8

2.2.2015

Trning

Druh Ihrisko

as 10:00-11:30

Jedlo pred (as 9:50


a zloenie) 50 g gainera (jahoda)


35 g

Vnmanie silia 8

Trning

Druh Posilova + odrazov sila

as 15:00-16:30


11:50-12:00 / 14:00

75 g gainera (okolda) - varen peno s citrnovm cukrom, maslo,

ex. pan. olivov olej, kokosov chipsy, kurkuma, 100% kakao,

korica, mascarpone (asi 100 g) / 75 g gainera (okolda)


180 g

Vnmanie silia 6

31.1.2015

Trning

Druh Ihrisko

as 10:00-11:30


8:10

kuskus s trochou ovsench vloiek, maslo, 100% kakao, korica,

kurkuma, kokosov chipsy, jemn tvaroh, vlask orechy, koricov

cukor


110 g

Vnmanie silia 9

30.1.2015

Trning

Druh Ihrisko

as 10:00-11:30


8:20

ovsen vloky, maslo, 100% kakao, korica, kurkuma, kokosov

chipsy, med, jemn tvaroh, mlet anov a konopn semiaka


90 g

Vnmanie silia 9

Trning

Druh TRX


as 14:00-15:00


12:15

pagety z krupice z celozrnnej tvrdej penice s jemnm tvarohom, mlet mak, maslo, ex. pan. olivov

olej, 100% kakao, korica, kurkuma, kokosov chipsy, biely jogurt (asi 250 g), 4 dcl domceho

kefru


100 g

Vnmanie silia 9

29.1.2015

Trning

Druh Ihrisko + posilovanie

as 10:30-13:30


8:00

rya natural, ryov burizny, vlask orechy, maslo, 100%

kakao, korica, kurkuma, kokosov chipsy, med, jemn

tvaroh


120 g

Vnmanie silia 8

28.1.2015

Zpas

Druh Druh polas

as 11:55-12:40


8:00 + 9:30 a 10:10

Chlieb s maslom a syrom +

2 banny


100 g

Vnmanie silia 6

27.1.2015

Trning

Druh FBP + ihrisko + brucho

as 10:30-12:00


8:15

kuskus, vlask orechy, med, ex.


pan. olivov olej, maslo, kakao s panelou, mal porcia - varen

fazua mungo, ex. pan. olivov olej, vlask orechy, plnotun horica,

himaljska so, bazalka


100 g

Vnmanie silia 5

26.1.2015

Trning

Druh Ihrisko

as 10:00-11:30


8:20

pr vlaskch orechov, L medu


5 g

Vnmanie silia 7

Trning

Druh posilova + abky

as 15:00-16:30


12:10

4 palacinky zo paldovej mky, vlask orechy, med, kakao s

panelou, kurkuma, poas trningu 4-5 dcl iontovho npoja


130 + ?? (ionk) g

Vnmanie silia 4


Martin Chud

Konzultant pre optimlne zdravie a vivu

www.martinchudy.sk

Prevezmite kontrolu nad svojim zdravm

2015

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