{"id":168343,"date":"2018-05-24T00:00:00","date_gmt":"2018-05-23T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/kolik-bilkovin-potrebuji-zeny\/"},"modified":"2023-08-04T13:51:15","modified_gmt":"2023-08-04T11:51:15","slug":"kolik-bilkovin-potrebuji-zeny","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kolik-bilkovin-potrebuji-zeny\/","title":{"rendered":"Kolik b\u00edlkovin \u017eeny pot\u0159ebuj\u00ed na hubnut\u00ed a r\u016fst svalov\u00e9 hmoty?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-bilkovin-potrebuji-zeny\/#DULEZITOST_BILKOVIN\" title=\"D\u016eLE\u017dITOST B\u00cdLKOVIN\">D\u016eLE\u017dITOST B\u00cdLKOVIN<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-bilkovin-potrebuji-zeny\/#MYTY_O_BILKOVINACH\" title=\"M\u00ddTY O B\u00cdLKOVIN\u00c1CH\">M\u00ddTY O B\u00cdLKOVIN\u00c1CH<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-bilkovin-potrebuji-zeny\/#KOLIK_BILKOVIN_ZENY_POTREBUJI\" title=\"KOLIK B\u00cdLKOVIN \u017dENY POT\u0158EBUJ\u00cd?\">KOLIK B\u00cdLKOVIN \u017dENY POT\u0158EBUJ\u00cd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-bilkovin-potrebuji-zeny\/#Vliv_bilkovin_na_telesne_rozlozeni_u_trenujicich_zen\" title=\"Vliv b\u00edlkovin na t\u011blesn\u00e9 rozlo\u017een\u00ed u tr\u00e9nuj\u00edc\u00edch \u017een\">Vliv b\u00edlkovin na t\u011blesn\u00e9 rozlo\u017een\u00ed u tr\u00e9nuj\u00edc\u00edch \u017een<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-bilkovin-potrebuji-zeny\/#Zaverecna_slova\" title=\"Z\u00e1v\u011bre\u010dn\u00e1 slova\">Z\u00e1v\u011bre\u010dn\u00e1 slova<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>B\u00edlkoviny jsou <strong>nezbytn\u00fdm komponentem p\u0159i procesu budov\u00e1n\u00ed sval\u016f,<\/strong> av\u0161ak mnoho \u017een se dr\u017e\u00ed stranou od jejich dostate\u010dn\u00e9 konzumace. A to i p\u0159esto, \u017ee hormony, enzymy, svaly a imunitn\u00ed syst\u00e9m &#8211; <strong>ka\u017ed\u00e1 bu\u0148ka v t\u011ble obsahuje b\u00edlkoviny.<\/strong> Jak jist\u011b tu\u0161\u00edte, i vy byste m\u011bly do sv\u00e9ho j\u00eddeln\u00ed\u010dku p\u0159idat v\u00edce b\u00edlkovin. Ale probl\u00e9m je v tom, \u017ee <strong>,,v\u00edce b\u00edlkovin&#8221;<\/strong> nen\u00ed zcela specifick\u00e9. <strong>Kolik b\u00edlkovin by tedy m\u011bly \u017eeny p\u0159ijmout?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje mnoho dohad\u016f, pokud se jedn\u00e1 o mno\u017estv\u00ed b\u00edlkovin, pot\u0159ebn\u00fdch ke tvarov\u00e1n\u00ed postavy, udr\u017een\u00ed si \u0161t\u00edhl\u00e9 linie \u010di siln\u00e9ho t\u011bla. <strong>Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem (RDA) proteinu<\/strong> je 0,8 gramu na kilogram t\u011blesn\u00e9 hmotnosti, nebo asi 0,35 g na libru hmotnosti. Pro zji\u0161t\u011bn\u00ed va\u0161eho RDA m\u016f\u017eete pou\u017e\u00edt <a title=\"rda kalkulacka\" href=\"https:\/\/www.nal.usda.gov\/fnic\/interactiveDRI\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tuto online kalkula\u010dku<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #339966;\">&nbsp;<\/span>RDA je mno\u017estv\u00ed \u017eivin, kter\u00e9 pot\u0159ebujete, abyste splnily va\u0161e nutri\u010dn\u00ed po\u017eadavky. V jist\u00e9m smyslu <strong>je to minim\u00e1ln\u00ed mno\u017estv\u00ed,<\/strong> kter\u00e9 je pot\u0159eba zachovat, abyste byly zdrav\u00e9 &#8211; nen\u00ed to konkr\u00e9tn\u00ed mno\u017estv\u00ed, kter\u00e9 m\u00e1te ka\u017ed\u00fd den konzumovat.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale pravideln\u011b zved\u00e1te z\u00e1va\u017e\u00ed, <strong>m\u016f\u017eete RDA vyhodit p\u0159\u00edmo ven oknem.<\/strong> Dost bylo dohad\u016f! Ale za\u010dn\u011bme p\u011bkn\u011b popo\u0159\u00e1dku.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537234216.jpg\" alt=\"kolik b\u00edlkovin - proteinu by m\u011bly p\u0159ijmout \u017eeny?\" width=\"843\" height=\"562\" title=\"kolik b\u00edlkovin - proteinu by m\u011bly p\u0159ijmout \u017eeny?\"\/><\/figure><\/div>\n\n\n\n<p>Abyste se dok\u00e1zaly v\u017e\u00edt do problematiky, pop\u00ed\u0161eme si situaci, kterou u\u017e za\u017eila snad ka\u017ed\u00e1 z n\u00e1s. Po t\u00fddnu tvrd\u00fdch tr\u00e9nink\u016f a uk\u00e1zkov\u00e9ho stravov\u00e1n\u00ed, tal\u00ed\u0159\u016f pln\u00fdch brokolice, hn\u011bd\u00e9 r\u00fd\u017ee a ku\u0159ec\u00edch prsou, c\u00edt\u00edte <strong>nekontrolovatelnou touhu<\/strong> po n\u011b\u010dem mimo v\u00e1\u0161 pe\u010dliv\u011b napl\u00e1novan\u00fd j\u00eddeln\u00ed\u010dek. M\u011b\u0159ily jste a v\u00e1\u017eily v\u0161echna sv\u00e1 j\u00eddla, ale sly\u0161\u00edte zmrzlinu a t\u011bstoviny, jak <strong>ti\u0161e \u0161eptaj\u00ed va\u0161e jm\u00e9no.<\/strong> Jak se uk\u00e1zalo, <strong>tento hlas m\u016f\u017ee b\u00fdt obzvl\u00e1\u0161t\u011b hlasit\u00fd, pokud jste \u017eena.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle&nbsp;studie zve\u0159ejn\u011bn\u00e9 v International Journal of Eating Disorders <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>, <strong>\u017eeny maj\u00ed v\u011bt\u0161\u00ed tendenci tou\u017eit po sladk\u00fdch pamlsc\u00edch,<\/strong> jako \u010dokol\u00e1da, zmrzlina \u010di koblihy. Na druhou stranu, <strong>mu\u017ei up\u0159ednost\u0148uj\u00ed dobr\u00e9 steaky.<\/strong> Zd\u00e1 se, \u017ee \u017eeny maj\u00ed ve sv\u00e9 strav\u011b nedostatek b\u00edlkovin,&nbsp;kter\u00fd m\u016f\u017ee b\u00fdt problematick\u00fd pro kohokoliv, ale hlavn\u011b pro tr\u00e9nuj\u00edc\u00ed \u017eeny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zat\u00edmco va\u0161e t\u011blo pot\u0159ebuje <strong>sacharidy a zdrav\u00e9 tuky pro energii,<\/strong> b\u00edlkoviny jsou nezbytn\u00e9 pro r\u016fst a regeneraci tk\u00e1n\u011b. Pokud si v posilovn\u011b d\u00e1v\u00e1te zabrat prost\u0159ednictv\u00edm d\u0159ep\u016f a rumunsk\u00fdch mrtv\u00fdch tah\u016f, tak nedostatek b\u00edlkovin ve va\u0161\u00ed strav\u011b m\u016f\u017ee <strong>brzdit schopnost t\u011bla zotavovat se a r\u016fst.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-619980252.jpg\" alt=\"proteiny na hubnut\u00ed pro \u017eeny\" width=\"843\" height=\"562\" title=\"proteiny na hubnut\u00ed pro \u017eeny\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"DULEZITOST_BILKOVIN\"><\/span><strong>D\u016eLE\u017dITOST B\u00cdLKOVIN<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je mnoho d\u016fvod\u016f, pro\u010d p\u0159idat b\u00edlkoviny do va\u0161eho j\u00eddeln\u00ed\u010dku. Z 20 aminokyselin, kter\u00e9 tvo\u0159\u00ed b\u00edlkoviny, <strong>je dev\u011bt esenci\u00e1ln\u00edch.<\/strong> ,,Esenci\u00e1ln\u00ed&#8221; znamen\u00e1, \u017ee va\u0161e <strong>t\u011blo si je nedok\u00e1\u017ee vytvo\u0159it samo<\/strong> a jedinou mo\u017enost\u00ed, jak je p\u0159ijmout je strava. Proteiny ze stravy z\u00e1sobuj\u00ed stavebn\u00ed bloky svalov\u00e9 tk\u00e1n\u011b a dod\u00e1vaj\u00ed tak\u00e9 <strong>materi\u00e1l pot\u0159ebn\u00fd pro neurotransmitery a hormony.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poka\u017ed\u00e9, <strong>kdy\u017e tr\u00e9nujete, tak se va\u0161e svalov\u00e9 tk\u00e1n\u011b rozkl\u00e1daj\u00ed.<\/strong> Ve skute\u010dnosti je budujete mimo posilovnu, ov\u0161em k tomu pot\u0159ebujete dostatek paliva. P\u0159i dostate\u010dn\u00e9m p\u0159\u00edjmu protein\u016f p\u0159ich\u00e1zej\u00ed aminokyseliny, aby <strong>zachr\u00e1nily zni\u010den\u00e9 svaly,<\/strong> opravily tyto svalov\u00e9 tk\u00e1n\u011b, a ty <strong>zase rostou, a dokonce siln\u011bji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6177,6939,28936,78073,105964\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00edlkoviny stabilizuj\u00ed energetickou hladinu a apetit<\/strong><\/h3>\n\n\n\n<p>Pokud jste konstantn\u011b nenasycen\u00e9 b\u011bhem dne, tak pravd\u011bpodobn\u011b <strong>nej\u00edte dostatek b\u00edlkovin v ka\u017ed\u00e9m j\u00eddle.<\/strong> Ve srovn\u00e1n\u00ed se sacharidy <strong>se b\u00edlkoviny d\u00e9le rozkl\u00e1daj\u00ed a tr\u00e1v\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento pomal\u00fd tr\u00e1vic\u00ed \u010das znamen\u00e1, \u017ee <strong>z\u016fstanete nasycen\u00e9 d\u00e9le<\/strong> a udr\u017e\u00edte v\u00e1\u0161 hrad na uzd\u011b, co\u017e v\u00e1m usnadn\u00ed <strong>dodr\u017eet kalorick\u00fd p\u0159\u00edjem<\/strong> pro udr\u017een\u00ed t\u011blesn\u00e9 hmotnosti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-858569572.jpg\" alt=\"\u017eeny pot\u0159ebuj\u00ed v\u00edce sladk\u00e9ho ne\u017e mu\u017ei\" width=\"843\" height=\"562\" title=\"\u017eeny pot\u0159ebuj\u00ed v\u00edce sladk\u00e9ho ne\u017e mu\u017ei\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00edlkoviny pom\u00e1haj\u00ed efektivn\u011bji spalovat kalorie<\/strong><\/h3>\n\n\n\n<p>B\u00edlkoviny maj\u00ed <strong>nejvy\u0161\u0161\u00ed termick\u00fd efekt j\u00eddla (TEF),<\/strong> co\u017e je mno\u017estv\u00ed kalori\u00ed, kter\u00e9 si va\u0161e t\u011blo vezme, aby zpracovalo a vyu\u017eilo \u017eiviny. Va\u0161e t\u011blo ve skute\u010dnosti <strong>vyu\u017e\u00edv\u00e1 cca 20-35% energie ze spot\u0159ebovan\u00fdch b\u00edlkovin<\/strong> na tr\u00e1ven\u00ed a absorpci. Z ka\u017ed\u00fdch 100 kalori\u00ed z\u00edskan\u00fdch z b\u00edlkovin <strong>je 25-30 sp\u00e1len\u00fdch p\u0159i tr\u00e1ven\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeliko\u017e va\u0161e t\u011blo vynakl\u00e1d\u00e1 v\u00edce energie na zpracov\u00e1n\u00ed b\u00edlkovin ne\u017e na tr\u00e1ven\u00ed sacharid\u016f a tuk\u016f, tak lid\u00e9, kte\u0159\u00ed konzumuj\u00ed v\u00edce b\u00edlkovin b\u011bhem dne, mohou <strong>zaznamenat rychlej\u0161\u00ed \u00fabytek t\u011blesn\u00e9ho tuku<\/strong> ne\u017e lid\u00e9, kte\u0159\u00ed maj\u00ed stravovac\u00ed pl\u00e1n s ni\u017e\u0161\u00edm obsahem b\u00edlkovin.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-622062488.jpg\" alt=\"b\u00edlkoviny (protein) a hubnut\u00ed\" width=\"843\" height=\"562\" title=\"b\u00edlkoviny (protein) a hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00edlkoviny funguj\u00ed jako prevence proti ztr\u00e1t\u011b sval\u016f<\/strong><\/h3>\n\n\n\n<p>Pokud sn\u00ed\u017e\u00edte p\u0159\u00edjem kalori\u00ed, a z\u00e1rove\u0148 se sacharidy a tuky budou vyskytovat jen z\u0159\u00eddka ve va\u0161\u00ed p\u0159\u00edsn\u00e9 diet\u011b, tak je vy\u0161\u0161\u00ed pravd\u011bpodobnost, \u017ee <strong>va\u0161e t\u011blo za\u010dne vyu\u017e\u00edvat p\u0159ij\u00edman\u00e9 b\u00edlkoviny jako energii.<\/strong> T\u00edm p\u00e1dem v\u00e1m zbude <strong>m\u00e9n\u011b b\u00edlkovin pro r\u016fzn\u00e9 t\u011blesn\u00e9 funkce.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nejsou aminokyseliny p\u0159\u00edtomny v dostate\u010dn\u00e9m mno\u017estv\u00ed, tak va\u0161e t\u011blo <strong>za\u010dne rozkl\u00e1dat svalov\u00e1 vl\u00e1kna,<\/strong> aby z\u00edskalo jednotliv\u00e9 aminokyseliny. To pro v\u00e1s m\u016f\u017ee znamenat <strong>ztr\u00e1tu svalov\u00e9 hmoty a zpomalen\u00ed metabolismu.<\/strong> Proti tomu se m\u016f\u017eete br\u00e1nit up\u0159ednostn\u011bn\u00edm b\u00edlkovin. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00edlkoviny podporuj\u00ed imunitn\u00ed syst\u00e9m<\/strong><\/h3>\n\n\n\n<p>Oh, syrov\u00e1tkov\u00fd z\u00e1zrak. Pokud si vyberete <strong>p\u0159id\u00e1n\u00ed syrov\u00e1tkov\u00e9ho proteinu<\/strong> do va\u0161\u00ed stravy, tak z\u00edsk\u00e1te v\u00edce ne\u017e jen n\u00e1r\u016fst s\u00edly sval\u016f. Z\u00edsk\u00e1te tak\u00e9 imunitn\u00ed posilov\u00e1n\u00ed. Syrov\u00e1tkov\u00fd protein <strong>obsahuje glutathion,<\/strong> tripeptid, kter\u00fd pom\u00e1h\u00e1 <strong>posilovat imunitn\u00ed funkci<\/strong><strong>.&nbsp;<\/strong><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-629743332_1.jpg\" alt=\"b\u00edlkoviny podporuj\u00ed imunitn\u00ed syst\u00e9m\" width=\"843\" height=\"562\" title=\"b\u00edlkoviny podporuj\u00ed imunitn\u00ed syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"MYTY_O_BILKOVINACH\"><\/span><strong>M\u00ddTY O B\u00cdLKOVIN\u00c1CH<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedn\u00edm z d\u016fvod\u016f, pro\u010d se mnoho \u017een vyh\u00fdb\u00e1 b\u00edlkovin\u00e1m je, \u017ee v\u011b\u0159\u00ed m\u00fdt\u016fm. Nedovolte, aby v\u00e1s tyto <strong>fale\u0161n\u00e9 zv\u011bsti p\u0159ipravily o r\u016fst svalov\u00e9 hmoty.<\/strong> Mus\u00edme uklidit zmatek odd\u011blen\u00edm fakt\u016f od fikce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00edlkoviny zp\u016fsob\u00ed, \u017ee budete vypadat objemn\u00e9<\/strong><\/h3>\n\n\n\n<p><strong>D\u00edky protein\u016fm budete siln\u011bj\u0161\u00ed.<\/strong> Spojuje se to se svalov\u00fdm r\u016fstem, a ne s mu\u017enou postavou. Vybrat si ku\u0159ec\u00ed prsa m\u00edsto \u010dokol\u00e1dy a zvedat \u010dinky z v\u00e1s neud\u011bl\u00e1 va\u0161i mu\u017eskou verzi. M\u011bjte na mysli, \u017ee <strong>to se, jednodu\u0161e, nestane.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-616230802.jpg\" alt=\"pro\u010d by \u017eeny m\u011bly u\u017e\u00edvat protein?\" width=\"843\" height=\"562\" title=\"pro\u010d by \u017eeny m\u011bly u\u017e\u00edvat protein?\"\/><\/figure><\/div>\n\n\n\n<p>D\u00e1my, va\u0161e t\u011blo obsahuje <strong>pouze frakci testosteronu pot\u0159ebnou na budov\u00e1n\u00ed sval\u016f.<\/strong> I kdy\u017e p\u0159id\u00e1te b\u00edlkoviny, <strong>nenaberete svaly tak jako v\u00e1\u0161 mu\u017esk\u00fd prot\u011bj\u0161ek.<\/strong> Va\u0161e t\u011blo m\u016f\u017ee vytvo\u0159it jen jist\u00e9 mno\u017estv\u00ed svalov\u00e9 hmoty za den. Nadbytek b\u00edlkovin nezp\u016fsob\u00ed n\u00e1r\u016fst sval\u016f. Nadbytek b\u00edlkovin <strong>se rozlo\u017e\u00ed na aminokyseliny,<\/strong> aby mohly b\u00fdt pou\u017eity <strong>jako palivo nebo vylou\u010deny,<\/strong> tak\u017ee se t\u00edmto m\u00fdtem netrapte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strava s vysok\u00fdm obsahem b\u00edlkovin je t\u011b\u017ek\u00e1 pro va\u0161e ledviny<\/strong><\/h3>\n\n\n\n<p>Pokud m\u00e1te <strong>existuj\u00edc\u00ed probl\u00e9my s ledvinami,<\/strong> tak byste p\u0159i p\u0159id\u00e1v\u00e1n\u00ed b\u00edlkovin do va\u0161\u00ed stravy m\u011bly b\u00fdt ur\u010dit\u011b opatrn\u011bj\u0161\u00ed. Pokud jste ale aktivn\u00ed \u017eena s dobr\u00fdm zdrav\u00edm, tak m\u016f\u017eete <strong>bezpe\u010dn\u011b zv\u00fd\u0161it p\u0159\u00edjem b\u00edlkovin.<\/strong> Pamatujte v\u0161ak, \u017ee zv\u00fd\u0161en\u00fd p\u0159\u00edjem b\u00edlkovin <strong>m\u016f\u017ee b\u00fdt dehydratuj\u00edc\u00ed,<\/strong> tak\u017ee zvy\u0161te i p\u0159\u00edjem tekutin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strava s vysok\u00fdm obsahem b\u00edlkovin kompromituje zdrav\u00ed kost\u00ed<\/strong><\/h3>\n\n\n\n<p><strong>Neexistuje definitivn\u00ed<\/strong> <strong>d\u016fkaz<\/strong> o tom, \u017ee strava s vysok\u00fdm obsahem b\u00edlkovin zp\u016fsobuje nadbytek kyseliny, kter\u00e1 by byla spojovan\u00e1 s \u00fabytkem kostn\u00ed hmoty a \u0161patn\u00fdm zdravotn\u00edm stavem.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-501551435_1.jpg\" alt=\"\u0161kod\u00ed protein?\" width=\"843\" height=\"562\" title=\"\u0161kod\u00ed protein?\"\/><\/figure><\/div>\n\n\n\n<p>Ve skute\u010dnosti, studie <strong>American Journal of Clinical Nutrition<\/strong> zjistila, \u017ee <strong>strava s vysok\u00fdm obsahem b\u00edlkovin<\/strong> m\u011bla mal\u00e9, ale v\u00fdznamn\u00e9 <strong>v\u00fdhody pro bedern\u00ed p\u00e1te\u0159.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"KOLIK_BILKOVIN_ZENY_POTREBUJI\"><\/span><strong>KOLIK B\u00cdLKOVIN \u017dENY POT\u0158EBUJ\u00cd?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolik b\u00edlkovin tedy pot\u0159ebujete? Navrhovan\u00e1 <strong>\u010d\u00edsla se li\u0161\u00ed v z\u00e1vislosti na zdroji.<\/strong> Podle Centra pro prevenci a kontrolu nemoc\u00ed je standardn\u00ed doporu\u010den\u00ed pro pr\u016fm\u011brn\u00e9ho jedince ud\u00e1van\u00e9 jako cca <strong>46 gram\u016f<\/strong><strong> denn\u011b pro \u017eeny a 65 gram\u016f denn\u011b pro mu\u017ee.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u011bjte na pam\u011bti, \u017ee toto je <strong>doporu\u010den\u00e1 d\u00e1vka pro pr\u016fm\u011brn\u00e9ho sedav\u00e9ho jedince.<\/strong> Pokud cvi\u010d\u00edte a nam\u00e1h\u00e1te svalov\u00e1 vl\u00e1kna, <strong>m\u011bly byste<\/strong> <strong>zv\u00fd\u0161it p\u0159\u00edjem b\u00edlkovin.<\/strong> Podobn\u011b, pokud dr\u017e\u00edte dietu a konzumujete m\u00e9n\u011b kalori\u00ed ze sacharid\u016f a tuk\u016f, tak makra, kter\u00e1 konzumujete z b\u00edlkovin bude pot\u0159eba nav\u00fd\u0161it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lid\u00e9, kte\u0159\u00ed&nbsp;<strong>pouze cvi\u010d\u00ed a nedr\u017e\u00ed dietu<\/strong>&nbsp;by m\u011bli konzumovat p\u0159ibli\u017en\u011b&nbsp;<strong>0,8 &#8211;<\/strong>&nbsp;<strong>1 gram<\/strong>&nbsp;<strong>b\u00edlkovin<\/strong>&nbsp;na libru v\u00e1hy (0,45 kg) denn\u011b. Pokud m\u00e1te&nbsp;<strong>upravenou stravu a cvi\u010d\u00edte,<\/strong>&nbsp;tak byste m\u011bly konzumovat mezi&nbsp;<strong>1-<\/strong>&nbsp;<strong>1,5 gramu<\/strong>&nbsp;<strong>b\u00edlkovin<\/strong>&nbsp;na libru v\u00e1hy (0,45 kg) denn\u011b. Pokud se sn\u00ed\u017e\u00ed v\u00e1\u0161 kalorick\u00fd p\u0159\u00edjem, tak&nbsp;<strong>je pot\u0159eba zv\u00fd\u0161it p\u0159\u00edjem b\u00edlkovin,<\/strong>&nbsp;tak\u017ee na to myslete p\u0159i sestavov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zam\u011b\u0159te se na konzumaci&nbsp;<strong>vysoce kvalitn\u00edch b\u00edlkovinn\u00fdch zdroj\u016f,<\/strong>&nbsp;jako&nbsp;ku\u0159e, ryby, libov\u00e9 \u010derven\u00e9 maso, vejce, n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky a&nbsp;<a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitn\u00ed syrov\u00e1tkov\u00fd protein<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vliv_bilkovin_na_telesne_rozlozeni_u_trenujicich_zen\"><\/span><strong>Vliv b\u00edlkovin na t\u011blesn\u00e9 rozlo\u017een\u00ed u tr\u00e9nuj\u00edc\u00edch \u017een<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaj\u00edmav\u00fd je i v\u00fdzkum v Physique Enhancement laborato\u0159i na University of South Florida, kde studovali,&nbsp;<strong>jak\u00fd vliv m\u00e1 r\u016fzn\u00e9 mno\u017estv\u00ed b\u00edlkovin<\/strong>&nbsp;ve strav\u011b&nbsp;<strong>na t\u011blesn\u00e9 slo\u017een\u00ed a v\u00fddr\u017e<\/strong>&nbsp;u tr\u00e9nuj\u00edc\u00edch \u017een.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dan\u00e9 studii byly&nbsp;<strong>dv\u011b skupiny \u017een,<\/strong>&nbsp;kter\u00e9 prov\u00e1d\u011bly silov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n a periodizovan\u00fd rezistentn\u00ed tr\u00e9ninkov\u00fd program po dobu 8 t\u00fddn\u016f.&nbsp;<strong>Program se skl\u00e1dal ze dvou \u010d\u00e1st\u00ed:<\/strong>&nbsp;dva tr\u00e9ninkov\u00e9 dny zam\u011b\u0159en\u00e9 na horn\u00ed \u010d\u00e1st t\u011bla a dva dny na doln\u00ed \u010d\u00e1st. Polovina \u017een jedla stravu&nbsp;<strong>s vysok\u00fdm obsahem b\u00edlkovin<\/strong>&nbsp;a druh\u00e1 skupina&nbsp;<strong>stravu s ni\u017e\u0161\u00edm obsahem b\u00edlkovin.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502131842.jpg\" alt=\"jak ovliv\u0148uj\u00ed b\u00edlkoviny na hubnut\u00ed a r\u016fst svalov\u00e9 hmoty?\" width=\"843\" height=\"562\" title=\"jak ovliv\u0148uj\u00ed b\u00edlkoviny na hubnut\u00ed a r\u016fst svalov\u00e9 hmoty?\"\/><\/figure><\/div>\n\n\n\n<p>Skupina s vysok\u00fdm obsahem b\u00edlkovin&nbsp;<strong>konzumovala<\/strong>&nbsp;<strong>1,1 gramu<\/strong>&nbsp;<strong>b\u00edlkovin<\/strong>&nbsp;na libru t\u011blesn\u00e9 hmotnosti, v\u010detn\u011b&nbsp;<strong>25 g&nbsp;<a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00e9ho proteinu<\/a><\/strong>&nbsp;p\u0159ed a po ka\u017ed\u00e9m tr\u00e9ninku. Skupina s ni\u017e\u0161\u00edm obsahem b\u00edlkovin konzumovala&nbsp;<strong>0,55 gram\u016f&nbsp;b\u00edlkovin<\/strong>&nbsp;na libru t\u011blesn\u00e9 hmotnosti, v\u010detn\u011b&nbsp;<strong>5 g<\/strong>&nbsp;<strong><a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00e9ho proteinu<\/a><\/strong>&nbsp;bezprost\u0159edn\u011b p\u0159ed a po tr\u00e9ninku. Ka\u017ed\u00fd den m\u011bly \u00fa\u010dastnice konzumovat ur\u010dit\u00e9 mno\u017estv\u00ed b\u00edlkovin, ale&nbsp;<strong>m\u011bly dovoleno j\u00edst<\/strong>&nbsp;tolik sacharid\u016f a tuk\u016f, kolik cht\u011bly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V z\u00e1v\u011bru studie se uk\u00e1zalo, \u017ee \u017eeny, kter\u00e9 konzumovaly v\u011bt\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin z\u00edskaly&nbsp;<strong>podstatn\u011b v\u00edce svalov\u00e9 hmoty<\/strong>&nbsp;<strong><em>(cca<\/em><\/strong>&nbsp;<strong><em>2,8 kg<\/em><\/strong><strong><em>)<\/em><\/strong>&nbsp;ve srovn\u00e1n\u00ed se skupinou, kter\u00e1 konzumovala men\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin&nbsp;<em>(0,68 kg).<\/em>&nbsp;Skupina, kter\u00e1 konzumovala v\u00edce proteinu,&nbsp;<strong>ztratila v\u00edce t\u011blesn\u00e9ho tuku<\/strong>&nbsp;ne\u017e skupina s ni\u017e\u0161\u00ed d\u00e1vkou b\u00edlkovin, a\u010dkoli tato zm\u011bna nedos\u00e1hla \u017e\u00e1dn\u00e9 statistick\u00e9 v\u00fdznamnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Jakou s\u00edlu maj\u00ed proteiny podle studie?<\/strong><\/h3>\n\n\n\n<p>Tyto v\u00fdsledky nejsou sice \u0161okuj\u00edc\u00ed, ale potvrzuj\u00ed to, co u\u017e v\u00edme: Pokud \u017eeny, zejm\u00e9na intenzivn\u011b tr\u00e9nuj\u00edc\u00ed, konzumuj\u00ed vy\u0161\u0161\u00ed obsah b\u00edlkovin, je pravd\u011bpodobn\u00e9, \u017ee&nbsp;<strong>z\u00edskaj\u00ed v\u00edce sval\u016f<\/strong>&nbsp;ne\u017e \u017eeny, kter\u00e9 konzumuj\u00ed m\u00e9n\u011b b\u00edlkovin.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-911788114.jpg\" alt=\"kolik b\u00edlkovin u\u017e\u00edvat na hubnut\u00ed?\" width=\"843\" height=\"562\" title=\"kolik b\u00edlkovin u\u017e\u00edvat na hubnut\u00ed?\"\/><\/figure><\/div>\n\n\n\n<p>Ale&nbsp;<strong>p\u0159ekvap\u00ed v\u00e1s n\u00e1sleduj\u00edc\u00ed fakt.<\/strong>&nbsp;\u017deny ve skupin\u011b s vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin denn\u011b &nbsp;&nbsp;<strong>zkonzumovaly v pr\u016fm\u011bru dal\u0161\u00edch 423 kalori\u00ed<\/strong>&nbsp;z b\u00edlkovin. Mohli bychom proto p\u0159edpokl\u00e1dat, \u017ee n\u011bkdo, kdo konzumuje dal\u0161\u00edch 400-500 kalori\u00ed denn\u011b po dobu osmi t\u00fddn\u016f, snadno nabude t\u011blesn\u00fd tuk;&nbsp;<strong>ale to se v t\u00e9to studi\u00ed nestalo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017deny ve skupin\u011b s vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin&nbsp;<strong>ztratily v\u00edce t\u011blesn\u00e9ho tuku<\/strong>&nbsp;ne\u017e \u017eeny ve skupin\u011b s ni\u017e\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin,&nbsp;<strong>i p\u0159esto, \u017ee zkonzumovaly v\u00edce kalori\u00ed!<\/strong>&nbsp;Konkr\u00e9tn\u011b, skupina s vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin ztratila1,08 kg tuk\u016f ve srovn\u00e1n\u00ed s druhou skupinou, kter\u00e1 ztratila jen 0,77 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednalo se o&nbsp;<strong>prvn\u00ed studii, ve kter\u00e9 figurovaly jen tr\u00e9nuj\u00edc\u00ed \u017eeny.<\/strong>&nbsp;Vid\u011bli jsme v\u0161ak tak\u00e9 podobn\u00e9 v\u00fdsledky z jin\u00fdch studi\u00ed, ve kter\u00fdch se z\u00fa\u010dastnili mu\u017ei, nebo kombinace mu\u017e\u016f i \u017een. V\u00fdzkum z Nova Southeastern University prok\u00e1zal, \u017ee denn\u00ed&nbsp;<strong>konzumace dal\u0161\u00edch 500-750 kalori\u00ed z b\u00edlkovin,<\/strong>&nbsp;p\u0159edev\u0161\u00edm z proteinu, nevede k n\u00e1r\u016fstu t\u011blesn\u00e9ho tuku. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8] <\/span>Na rozd\u00edl od sou\u010dasn\u00e9 studie, \u00fa\u010dastn\u00edci, kte\u0159\u00ed konzumuj\u00ed vy\u0161\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin&nbsp;<strong>nepozorovali a\u017e takov\u00e9 v\u00fdznamn\u00e9 zm\u011bny<\/strong>&nbsp;jako v t\u00e9to studii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-866599802.jpg\" alt=\"vliv b\u00edlkovin na \u017eeny a na mu\u017ee - studia\" width=\"843\" height=\"562\" title=\"vliv b\u00edlkovin na \u017eeny a na mu\u017ee - studie\"\/><\/figure><\/div>\n\n\n\n<p>Ve sv\u011btle t\u011bchto zji\u0161t\u011bn\u00ed to m\u016f\u017ee znamenat, \u017ee&nbsp;<strong>\u017eeny skute\u010dn\u011b l\u00e9pe reaguj\u00ed na vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin<\/strong>&nbsp;pro zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty ne\u017e mu\u017ei. Av\u0161ak toto je jen teorie, kterou bude nutno potvrdit dal\u0161\u00edmi v\u00fdzkumy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ru\u010di\u010dku v\u00e1hy rad\u011bji nesledujte<\/h3>\n\n\n\n<p>Pravd\u011bpodobn\u011b jste se u\u017e i vy setkaly s tvrzen\u00edm:&nbsp;<strong>,,Nestarejte se o to, co \u0159\u00edk\u00e1 va\u0161e v\u00e1ha&#8221;,<\/strong>&nbsp;a te\u010f u\u017e m\u00e1te dobr\u00fd d\u016fvod k tomu, abyste se t\u00edm i za\u010daly \u0159\u00eddit. Pokud by se v p\u0159edchoz\u00ed studii&nbsp;<strong>sledovala t\u011blesn\u00e1 hmotnost,<\/strong>&nbsp;tak by si \u017eeny ve skupin\u011b s vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin uv\u011bdomily, \u017ee nabyly n\u011bco p\u0159es 0,9 kg. Nemus\u00edme v\u00e1m ani zmi\u0148ovat, jak\u00fd devastuj\u00edc\u00ed pocit to m\u016f\u017ee b\u00fdt.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-849093462.jpg\" alt=\"p\u0159i hubnut\u00ed nesledujte rad\u011bji v\u00e1hu\" width=\"843\" height=\"562\" title=\"p\u0159i hubnut\u00ed nesledujte rad\u011bji v\u00e1hu\"\/><\/figure><\/div>\n\n\n\n<p>Nicm\u00e9n\u011b studii prov\u00e1d\u011bli experti a v\u011bdci, kte\u0159\u00ed&nbsp;<strong>hodnotili slo\u017een\u00ed t\u011bla<\/strong>&nbsp;&#8211;&nbsp;<strong>nejen t\u011blesnou hmotnost.<\/strong>&nbsp;Zjistili, \u017ee skupina s vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin&nbsp;<strong>z\u00edskala v\u00edce sval\u016f a ztratila v\u00edce tuk\u016f<\/strong>&nbsp;ne\u017e skupina s ni\u017e\u0161\u00edm obsahem b\u00edlkovin &#8211; v\u00fdsledky se neuk\u00e1\u017eou pouze t\u00edm, \u017ee se postav\u00edte na v\u00e1hu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e se zam\u011b\u0159\u00edme na jedno \u010d\u00edslo,&nbsp;<strong>sledujme zm\u011bny<\/strong>&nbsp;&#8211; odbour\u00e1v\u00e1n\u00ed tuk\u016f a z\u00edsk\u00e1v\u00e1n\u00ed sval\u016f. Pokud zjist\u00edte, \u017ee va\u0161e v\u00e1ha stoupla, ale procento tuk\u016f kleslo,&nbsp;<strong>v\u00edte, \u017ee jste n\u011bco ud\u011blaly spr\u00e1vn\u011b!<\/strong>&nbsp;Na \u0161kodu ur\u010dit\u011b nebudete, pokud budete sv\u00e9&nbsp;<strong>pokroky fotit,<\/strong>&nbsp;v\u011bnovat pozornost tomu,&nbsp;<strong>jak se c\u00edt\u00edte v oble\u010den\u00ed,<\/strong>&nbsp;\u010di monitorovat svou&nbsp;<strong>energetickou hladinu v posilovn\u011b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaverecna_slova\"><\/span>Z\u00e1v\u011bre\u010dn\u00e1 slova<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud je va\u0161\u00edm c\u00edlem z\u00edskat svalovou hmotu a ztratit t\u011blesn\u00fd tuk, ur\u010dit\u011b i vy vid\u00edte&nbsp;<strong>v\u00fdhodu v n\u00e1sledov\u00e1n\u00ed vysoce b\u00edlkovinn\u00e9 diety<\/strong>&nbsp;a tr\u00e9ninkov\u00e9ho programu. Tak\u017ee,&nbsp;<strong>jak\u00e9 je na\u0161e doporu\u010den\u00ed?<\/strong>&nbsp;\u017deny by m\u011bly konzumovat zhruba&nbsp;<strong>2<\/strong>&nbsp;<strong>gramy<\/strong>&nbsp;<strong>vysoce kvalitn\u00edch b\u00edlkovin<\/strong>&nbsp;na 1 kg t\u011blesn\u00e9 hmotnosti s c\u00edlem&nbsp;<strong>zlep\u0161it slo\u017een\u00ed t\u011bla a maximalizovat regeneraci.<\/strong>&nbsp;Vezm\u011bte proto do rukou vidli\u010dku a pozvedn\u011bte \u0161ejkr&nbsp;<a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\">s proteinem<\/a>&nbsp;\u2013 nebo p\u0159idejte alespo\u0148 n\u011bjak\u00e1 ta ku\u0159ec\u00ed prsa do sal\u00e1tu!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1my, jak je to u v\u00e1s s b\u00edlkovinami?&nbsp;<strong>Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti.<\/strong>&nbsp;Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil,&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kolik b\u00edlkovin \u017eeny pot\u0159ebuj\u00ed na hubnut\u00ed, ztr\u00e1tu t\u011blesn\u00e9ho tuku nebo r\u016fst svalov\u00e9 hmoty? Jak\u00e9 jsou nejlep\u0161\u00ed potravinov\u00e9 zdroje protein\u016f? <\/p>\n","protected":false},"author":25,"featured_media":141109,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,6369,7185,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168343","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-hubnuti","10":"tag-rust-svalove-hmoty","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kolik b\u00edlkovin \u017eeny pot\u0159ebuj\u00ed na hubnut\u00ed a r\u016fst svalov\u00e9 hmoty? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"B\u00edlkoviny maj\u00ed pro r\u016fst sval\u016f a hubnut\u00ed z\u00e1sadn\u00ed v\u00fdznam. Pro\u010d jsou tak d\u016fle\u017eit\u00e9? A kolik b\u00edlkovin by m\u011bly \u017eeny j\u00edst podle jejich c\u00edle? V\u0161e se dozv\u00edte v \u010dl\u00e1nku.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kolik-bilkovin-potrebuji-zeny\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolik b\u00edlkovin \u017eeny pot\u0159ebuj\u00ed na hubnut\u00ed a r\u016fst svalov\u00e9 hmoty? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"B\u00edlkoviny maj\u00ed pro r\u016fst sval\u016f a hubnut\u00ed z\u00e1sadn\u00ed v\u00fdznam. Pro\u010d jsou tak d\u016fle\u017eit\u00e9? A kolik b\u00edlkovin by m\u011bly \u017eeny j\u00edst podle jejich c\u00edle? 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