{"id":187882,"date":"2020-10-05T08:00:00","date_gmt":"2020-10-05T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=187882"},"modified":"2025-08-01T18:17:49","modified_gmt":"2025-08-01T16:17:49","slug":"ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/","title":{"rendered":"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?"},"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.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#10_krokov_na_stanovenie_optimalneho_energetickeho_prijmu\" title=\"10 krokov na stanovenie optim\u00e1lneho energetick\u00e9ho pr\u00edjmu\">10 krokov na stanovenie optim\u00e1lneho energetick\u00e9ho pr\u00edjmu<\/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.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#1_Spiste_si_na_papier_zakladne_informacie_o_sebe\" title=\"1. Sp\u00ed\u0161te si na papier z\u00e1kladn\u00e9 inform\u00e1cie o sebe\">1. Sp\u00ed\u0161te si na papier z\u00e1kladn\u00e9 inform\u00e1cie o sebe<\/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.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#2_Vypocitajte_si_BMR_%E2%80%93_bazalnu_rychlost_metabolizmu\" title=\"2. Vypo\u010d\u00edtajte si BMR \u2013 baz\u00e1lnu r\u00fdchlos\u0165 metabolizmu\">2. Vypo\u010d\u00edtajte si BMR \u2013 baz\u00e1lnu r\u00fdchlos\u0165 metabolizmu<\/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.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#3_Urcenie_narocnosti_zamestnania_a_zivotneho_stylu\" title=\"3. Ur\u010denie n\u00e1ro\u010dnosti zamestnania a \u017eivotn\u00e9ho \u0161t\u00fdlu\">3. Ur\u010denie n\u00e1ro\u010dnosti zamestnania a \u017eivotn\u00e9ho \u0161t\u00fdlu<\/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.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#4_Urcenie_narocnosti_sportovych_aktivit\" title=\"4. Ur\u010denie n\u00e1ro\u010dnosti \u0161portov\u00fdch aktiv\u00edt\">4. Ur\u010denie n\u00e1ro\u010dnosti \u0161portov\u00fdch aktiv\u00edt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#5_Zistenie_celkovej_narocnosti_priemerneho_dna_v_tyzdni_a_priemerneho_energetickeho_prijmu\" title=\"5. Zistenie celkovej n\u00e1ro\u010dnosti priemern\u00e9ho d\u0148a v t\u00fd\u017edni a priemern\u00e9ho energetick\u00e9ho pr\u00edjmu\">5. Zistenie celkovej n\u00e1ro\u010dnosti priemern\u00e9ho d\u0148a v t\u00fd\u017edni a priemern\u00e9ho energetick\u00e9ho pr\u00edjmu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#6_Zohladnenie_mnozstva_energie_potrebnej_na_spracovanie_zivin_z_potravy_termicky_efekt_potravy\" title=\"6. Zoh\u013eadnenie mno\u017estva energie potrebnej na spracovanie \u017eiv\u00edn z potravy (termick\u00fd efekt potravy)\">6. Zoh\u013eadnenie mno\u017estva energie potrebnej na spracovanie \u017eiv\u00edn z potravy (termick\u00fd efekt potravy)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#7_Optimalne_nastavenie_makrozivin_pre_udrziavanie_telesnej_hmotnosti_a_dobrej_kondicie\" title=\"7. Optim\u00e1lne nastavenie makro\u017eiv\u00edn pre udr\u017eiavanie telesnej hmotnosti a dobrej kond\u00edcie\">7. Optim\u00e1lne nastavenie makro\u017eiv\u00edn pre udr\u017eiavanie telesnej hmotnosti a dobrej kond\u00edcie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#8_Ako_schudnut_Nastavte_si_prijem_energie_a_zivin_pre_chudnutie\" title=\"8. Ako schudn\u00fa\u0165? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre chudnutie\">8. Ako schudn\u00fa\u0165? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#9_Ako_pribrat_a_nabrat_svaly_Nastavte_si_prijem_energie_a_zivin_pre_naberanie_svalov\" title=\"9. Ako pribra\u0165 a nabra\u0165 svaly? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre naberanie svalov\">9. Ako pribra\u0165 a nabra\u0165 svaly? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre naberanie svalov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#10_Ako_rec_cisel_a_makrozivin_previest_do_jedalnicka\" title=\"10. Ako re\u010d \u010d\u00edsel a makro\u017eiv\u00edn previes\u0165 do jed\u00e1lni\u010dka?\">10. Ako re\u010d \u010d\u00edsel a makro\u017eiv\u00edn previes\u0165 do jed\u00e1lni\u010dka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#Vsetko_co_potrebujete_vediet_o_pocitani_kalorickeho_prijmu\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o po\u010d\u00edtan\u00ed kalorick\u00e9ho pr\u00edjmu\">V\u0161etko, \u010do potrebujete vedie\u0165 o po\u010d\u00edtan\u00ed kalorick\u00e9ho pr\u00edjmu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#Co_si_z_toho_vziat_a_co_najviac_pomohlo_Janke\" title=\"\u010co si z toho vzia\u0165 a \u010do najviac pomohlo Janke?\">\u010co si z toho vzia\u0165 a \u010do najviac pomohlo Janke?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na\u0161a<strong> ka\u017edodenn\u00e1 rutina a n\u00e1vyky z drvivej v\u00e4\u010d\u0161iny utv\u00e1raj\u00fa n\u00e1\u0161 \u017eivot<\/strong> a maj\u00fa obrovsk\u00fd vplyv aj na to, ak\u00e9 jedl\u00e1 uprednost\u0148ujeme, \u010di \u017eijeme akt\u00edvne, alebo si rad\u0161ej sadneme k seri\u00e1lu, alebo filmu v telev\u00edzii. Sme tak nejako zvyknut\u00ed na svoj \u017eivotn\u00fd \u0161t\u00fdl, kedy striedame iba nieko\u013eko ob\u013e\u00faben\u00fdch jed\u00e1l a de\u0148 bez rannej \u0161\u00e1lke k\u00e1vy so sladk\u00fdm pe\u010divom si u\u017e mo\u017eno ani nedok\u00e1\u017eeme predstavi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len\u017ee <strong>ka\u017ed\u00fd rok so sebou chceme so \u017eeleznou pravidelnos\u0165ou &#8220;nie\u010do robi\u0165&#8221;<\/strong> hne\u010f od 1. janu\u00e1ra, akon\u00e1hle za\u010dne jar a o slovo sa hl\u00e1si teplej\u0161ie po\u010dasie, pred dovolenkou, od pondelka, po\u010das leta alebo pred spolo\u010densk\u00fdmi udalos\u0165ami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dos\u0165 bolo m\u00e1rnych pokusov kon\u010diacich ne\u00faspe\u0161ne. Po\u010fme si uk\u00e1za\u0165 <strong>n\u00e1vod, ako to tentokr\u00e1t zvl\u00e1dnu\u0165 a zisti\u0165, ako by sme mali jes\u0165 dlhodobo a nie len na mesiac<\/strong> pod\u013ea najnov\u0161\u00edch di\u00e9t.<\/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\">K\u013e\u00fa\u010dom k \u00faspe\u0161n\u00e9mu chudnutiu, naberaniu svalov, alebo udr\u017eiavanie dobrej kond\u00edcie je optim\u00e1lny energetick\u00fd pr\u00edjem<\/h3>\n\n\n\n<p>Dopravn\u00e9 prostriedky funguj\u00fa v\u010faka pohonn\u00fdm hmot\u00e1m, rastliny kvitn\u00fa a rast\u00fa v\u010faka fotosynt\u00e9ze a my \u013eudia z\u00edskavame energiu pre \u017eivot zo stravy a pr\u00edpadne pitn\u00e9ho re\u017eimu. Je to pr\u00e1ve vyrovnan\u00e1 energetick\u00e1 bilancia, <strong>dlhodob\u00e1 a priemern\u00e1 rovnov\u00e1ha medzi pr\u00edjmom energie a jej v\u00fddajom, ktor\u00e1 zaru\u010d\u00ed, \u017ee si v\u00e1hu udr\u017eujeme<\/strong> a nepriber\u00e1me ani nestr\u00e1came telesn\u00fa hmotnos\u0165. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len\u017ee <strong>optim\u00e1lny energetick\u00fd pr\u00edjem je pre v\u00e4\u010d\u0161inu \u013eud\u00ed nie\u010do ako boh.<\/strong> V\u0161etci tak nejako tu\u0161ia, \u017ee existuje, ale e\u0161te ho nikto nikdy nevidel. My si ale tento optim\u00e1lny pr\u00edjem energie pribl\u00ed\u017eime najviac, ako je to len mo\u017en\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\" alt=\"Ako si nastavi\u0165 energetick\u00fd pr\u00edjem pre chudnutie, alebo naberanie svalov\" class=\"wp-image-187157\" style=\"width:843px;height:563px\" title=\"Ako si nastavi\u0165 energetick\u00fd pr\u00edjem pre chudnutie, alebo naberanie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_krokov_na_stanovenie_optimalneho_energetickeho_prijmu\"><\/span>10 krokov na stanovenie optim\u00e1lneho energetick\u00e9ho pr\u00edjmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z modern\u00fdch vedeck\u00fdch poznatkov a desiatok rokov v\u00fdskumov vypl\u00fdva, \u017ee energetick\u00fd pr\u00edjem s vhodn\u00fdm pomerom makro\u017eiv\u00edn ur\u010duje, \u010di si budeme hmotnos\u0165 udr\u017eiva\u0165, pribera\u0165, alebo chudn\u00fa\u0165. <span style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vezmime si vzorov\u00fd pr\u00edklad Jany,<\/strong> ktor\u00e1 v poslednej dobe za\u010dala \u0161portova\u0165 a chcela by spevni\u0165 postavu a mo\u017eno aj trochu schudn\u00fa\u0165. Jana ale nevie, ko\u013eko energie a makro\u017eiv\u00edn by mala prij\u00edma\u0165. S na\u0161im n\u00e1vodom to Janka zvl\u00e1dne.<\/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=\"1_Spiste_si_na_papier_zakladne_informacie_o_sebe\"><\/span>1. Sp\u00ed\u0161te si na papier z\u00e1kladn\u00e9 inform\u00e1cie o sebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby v\u00fdsledok energetick\u00e9ho pr\u00edjmu bol \u010do najpresnej\u0161\u00ed, potrebujeme o sebe vedie\u0165 radu aktu\u00e1lnych inform\u00e1ci\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Potrebujeme vedie\u0165:<\/strong> pohlavie, vek, v\u00fd\u0161ku (cm), v\u00e1hu (kg), volite\u013ene % telesn\u00e9ho tuku a n\u00e1ro\u010dnos\u0165 \u017eivotn\u00e9ho \u0161t\u00fdlu z poh\u013eadu zamestnania \/ \u0161t\u00fadia a \u0161portov\u00e9 aktivity<\/p><\/li>\n\n\n\n<li><p><strong>Ide\u00e1lne potrebujeme vedie\u0165 aj<\/strong> s\u00fa\u010dasn\u00fd pr\u00edjem energie a \u017eiv\u00edn, pri ktorom si udr\u017eiavame telesn\u00fa hmotnos\u0165 za obdobie 1 t\u00fd\u017ed\u0148a.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O Janke vieme v\u0161etko potrebn\u00e9:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Janka m\u00e1 27 rokov, meria 180 cm, v\u00e1\u017ei 80 kilogramov a nepozn\u00e1 % telesn\u00e9ho tuku<\/li>\n\n\n\n<li><p>Poctiv\u00fdm t\u00fd\u017edenn\u00fdm z\u00e1pisom do nutri\u010dn\u00e9ho kalkul\u00e1tora (<a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">MyFitnessPal<\/a>, <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" rel=\"noopener noreferrer\">Yazio<\/a>) zistila, \u017ee jej priemern\u00fd denn\u00fd energetick\u00fd pr\u00edjem, pri ktorom si dr\u017e\u00ed stabiln\u00fa telesn\u00fa hmotnos\u0165, je 2 700 kcal.<\/p><\/li>\n\n\n\n<li>Janka pracuje v kancel\u00e1rii ako administrat\u00edvna pracovn\u00ed\u010dka a v\u00e4\u010d\u0161inu \u010dasu tr\u00e1vi v sede za po\u010d\u00edta\u010dom. Vo\u013en\u00fd \u010das venuje vareniu, \u010d\u00edtaniu, sledovaniu seri\u00e1lov, priate\u013eovi a rodine. Ak je mo\u017enos\u0165, chod\u00ed cez v\u00edkend s priate\u013eom na v\u00fdlety a celkovo v\u00edkendy tr\u00e1via akt\u00edvne.<\/li>\n\n\n\n<li>Janka chod\u00ed trikr\u00e1t t\u00fd\u017edenne na hodinu na kruhov\u00fd tr\u00e9ning do posil\u0148ovne a dvakr\u00e1t v t\u00fd\u017edni si ide na hodinu zapl\u00e1va\u0165.<\/li>\n<\/ul>\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=\"2_Vypocitajte_si_BMR_%E2%80%93_bazalnu_rychlost_metabolizmu\"><\/span>2. Vypo\u010d\u00edtajte si BMR \u2013 baz\u00e1lnu r\u00fdchlos\u0165 metabolizmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Energia skryt\u00e1 pod pojmom <strong>baz\u00e1lny metabolizmus predstavuje mno\u017estvo energie, ktor\u00e9 je potrebn\u00e9 pre zachovanie z\u00e1kladn\u00fdch telesn\u00fdch funkci\u00ed v \u00faplnom pokoji.<\/strong> M\u00f4\u017eeme si pod t\u00fdm predstavi\u0165 odpo\u010d\u00edvanie v posteli alebo na gau\u010di bez \u010fal\u0161ej aktivity. Pre v\u00e4\u010d\u0161inu z n\u00e1s tvor\u00ed t\u00e1to zlo\u017eka <strong>60-75% celkov\u00e9ho energetick\u00e9ho v\u00fddaja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vody internetu br\u00e1zdia obrovsk\u00e9 mno\u017estvo viac \u010di menej presn\u00fdch kalkula\u010diek na v\u00fdpo\u010det baz\u00e1lneho metabolizmu.<strong> V\u00fdpo\u010det si m\u00f4\u017eeme u\u013eah\u010di\u0165 pou\u017eit\u00edm na\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/bmr-kalkulacka\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">GymBeam online BMR kalkula\u010dky<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre celkov\u00fd obraz a pochopenie problematiky si ale urob\u00edme v\u00fdpo\u010det aj na papier.<\/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\">V\u00fdpo\u010det BMR bez znalosti % telesn\u00e9ho tuku<\/h3>\n\n\n\n<p>Miffin-St. Jeorova rovnica je <strong>jednou z najpresnej\u0161\u00edch rovn\u00edc na v\u00fdpo\u010det BMR,<\/strong> preto ju pou\u017e\u00edva mno\u017estvo kvalitnej\u0161\u00edch online kalkula\u010diek. Jej znenie je n\u00e1sledovn\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Pre mu\u017eov:<\/strong> 10 x hmotnos\u0165 v kilogramoch + 6,25 x v\u00fd\u0161ka v centimetroch &#8211; 5 x vek v rokoch + 5<\/p><\/li>\n\n\n\n<li><p><strong>Pre \u017eeny:<\/strong> 10 x hmotnos\u0165 v kilogramoch + 6,25 x v\u00fd\u0161ka v centimetroch &#8211; 5 x vek &#8211; 161<\/p><\/li>\n\n\n\n<li><p><strong>Janka si spo\u010d\u00edtala:<\/strong> 10 x 80 kg + 6,25 x 180 cm &#8211; 5 x 27 rokov &#8211; 161 = 1 629 kcal<\/p><\/li>\n<\/ul>\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\">V\u00fdpo\u010det BMR so znalos\u0165ou % telesn\u00e9ho tuku<\/h3>\n\n\n\n<p>Katch-McArdlova rovnica <strong>po\u010d\u00edta s Fat Free Mass (FFM) &#8211; beztukovou hmotnos\u0165ou tela<\/strong> (v\u0161etka hmotnos\u0165 tela po odpo\u010d\u00edtan\u00ed tuku), ktor\u00e1 je presnej\u0161ia najm\u00e4 pre \u013eud\u00ed a \u0161portovcov s n\u00edzkym % telesn\u00e9ho tuku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Pre mu\u017eov i \u017eeny:<\/strong> 21,6 x hmotnos\u0165 bez tuku + 370<\/p><\/li>\n\n\n\n<li><p><strong>Janka<\/strong> svoje % telesn\u00e9ho tuku nepozn\u00e1 a sta\u010d\u00ed jej v\u00fdpo\u010det pomocou Miffin-St. Jeorovy rovnice.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u00fdpo\u010dte BMR sa <strong>m\u00f4\u017eeme stretn\u00fa\u0165 s celou radou rovn\u00edc,<\/strong> medzi ktor\u00e9 patr\u00ed aj notoricky zn\u00e1ma Harris-Benediktova rovnica. <strong>V\u00fdsledkom ka\u017edej z nich je \u013eahko odli\u0161n\u00e9 \u010d\u00edslo,<\/strong> ktor\u00e9 sa m\u00f4\u017ee l\u00ed\u0161i\u0165 aj zhruba o 100 kcal. Hodnota vypo\u010d\u00edtan\u00e1 pomocou Miffin-St. Jeorovy rovnice je jedna z najpresnej\u0161\u00edch a budeme sa pri \u010fal\u0161om v\u00fdpo\u010dte riadi\u0165 pr\u00e1ve \u0148ou. V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma viac inform\u00e1ci\u00ed o metabolizme, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u010co je to baz\u00e1lny metabolizmus a ako vypo\u010d\u00edta\u0165 BMR?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg\" alt=\"Vypo\u010d\u00edtajte si BMR - baz\u00e1lnu r\u00fdchlos\u0165 metabolizmu\" class=\"wp-image-187171\" style=\"width:843px;height:562px\" title=\"Vypo\u010d\u00edtajte si BMR - baz\u00e1lnu r\u00fdchlos\u0165 metabolizmu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Urcenie_narocnosti_zamestnania_a_zivotneho_stylu\"><\/span>3. Ur\u010denie n\u00e1ro\u010dnosti zamestnania a \u017eivotn\u00e9ho \u0161t\u00fdlu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V tomto bode sa deje najviac ch\u00fdb<\/strong> vzh\u013eadom na to, \u017ee v\u0161eobecne m\u00e1me tendenciu nadhodnocova\u0165 mno\u017estvo pohybu. Ur\u010di\u0165 tieto koeficienty je ve\u013emi obtia\u017ena z\u00e1le\u017eitos\u0165 pre v\u00fdskumn\u00edkov i n\u00e1s samotn\u00fdch, ke\u010f si chceme \u010do najpresnej\u0161ie stanovi\u0165 na\u0161u potrebu energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>N\u00e1ro\u010dnos\u0165 \u017eivotn\u00e9ho \u0161t\u00fdlu a faktor aktivity s\u00fa s\u00fahrnne ozna\u010dovan\u00e9 koeficientom PAL (Physical Activity Level).<\/strong> My si tento koeficient pomenujeme ako <strong>PAL1.<\/strong> Tabu\u013eka ni\u017e\u0161ie je tak\u00fdm odrazov\u00fdm most\u00edkom k \u010do najpresnej\u0161iemu ur\u010deniu n\u00e1ro\u010dnosti \u017eivotn\u00e9ho \u0161t\u00fdlu. Ak si <strong>nie ste \u00faplne ist\u00ed, smerujte odhad sk\u00f4r k men\u0161iemu \u010d\u00edslu.<\/strong> Koeficienty vych\u00e1dzaj\u00fa<strong> zo v\u0161eobecne uzn\u00e1van\u00fdch priemern\u00fdch hodn\u00f4t,<\/strong> ktor\u00e9 s\u00fa podobn\u00e9 napr\u00edklad aj t\u00fdm, ktor\u00e9 pou\u017e\u00edva kalkula\u010dka od Americk\u00e9ho Ministerstva zdravotn\u00edctva a soci\u00e1lnych slu\u017eieb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>N\u00e1ro\u010dnos\u0164 \u017eivotn\u00e9ho \u0160t\u00fdlu<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Bli\u017e\u0161\u00ed popis<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Faktor aktivity (koeficient PAL1)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>N\u00edzka<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sedav\u00e1 pr\u00e1ca a \u017eivotn\u00fd \u0161t\u00fdl s minimom pohybu po\u010das d\u0148a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>\u013dahk\u00e1<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">M\u00e1lo akt\u00edvne zamestnania s prevahou sedavej pr\u00e1ce a ob\u010dasn\u00fdm pohybom a rutinn\u00fdmi dom\u00e1cimi pr\u00e1cami (pr\u00e1ca v \u0161kolstve, vodi\u010d po\u0161tov\u00fdch a doru\u010dovac\u00edch slu\u017eieb, predava\u010d)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Stredn\u00e1<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Stredne akt\u00edvne zamestnania s prevahou pr\u00e1ce v pohybe (priemerne n\u00e1ro\u010dn\u00e9 manu\u00e1lne pr\u00e1ce, remeseln\u00edci, person\u00e1l v kuchyni, rozvoz jedla na bicykli)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6-1,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Vysok\u00e1<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ve\u013emi akt\u00edvne zamestnania s prevahou manu\u00e1lnej pr\u00e1ce po\u010das cel\u00e9ho d\u0148a (n\u00e1ro\u010dn\u00e1 pr\u00e1ca v priemysle, stavebn\u00edctve, nemechanizovanom po\u013enohospod\u00e1rstve)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7-2,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>M\u00f4\u017eeme za\u010da\u0165 namieta\u0165, \u017ee <strong>ka\u017ed\u00fd de\u0148 predsa ne\u017eijeme rovnako.<\/strong> To plat\u00ed najm\u00e4 pre v\u0161edn\u00e9 a v\u00edkendov\u00e9 dni. \u010co v takom pr\u00edpade robi\u0165? <strong>S\u010d\u00edtame koeficienty PAL1 jednotliv\u00fdch dn\u00ed po\u010das t\u00fd\u017ed\u0148a a vydel\u00edme 7.<\/strong> In\u0161pirova\u0165 sa m\u00f4\u017eeme pr\u00edkladom Janky ni\u017e\u0161ie.<\/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\">Ak\u00fd koeficient n\u00e1ro\u010dnosti \u017eivotn\u00e9ho \u0161t\u00fdlu je najpresnej\u0161\u00ed pre Janku?<\/h3>\n\n\n\n<p>O Janke vieme, \u017ee <strong>pracuje v kancel\u00e1rii<\/strong> ako administrat\u00edvna pracovn\u00ed\u010dka a <strong>v\u00e4\u010d\u0161inu \u010dasu tr\u00e1vi v sede <\/strong>za po\u010d\u00edta\u010dom. Vo vo\u013enom \u010dase sa venuje vareniu, \u010d\u00edtaniu, sledovaniu seri\u00e1lov, priate\u013eovi a rodine. Ak je mo\u017enos\u0165, cez v\u00edkend vyr\u00e1\u017ea s priate\u013eom na v\u00fdlety a celkovo tr\u00e1via vo\u013en\u00e9 dni akt\u00edvne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>PAL v pracovn\u00e9 dni:<\/strong> Janka sk\u00f4r sed\u00ed, do pr\u00e1ce a z pr\u00e1ce jazd\u00ed MHD\u010dkou, vyu\u017e\u00edva eskal\u00e1tory a doma sk\u00f4r odpo\u010d\u00edva po psychicky n\u00e1ro\u010dn\u00fdch pracovn\u00fdch d\u0148och. Jej PAL1 tak bude odhadom<strong> 1,3.<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>PAL cez v\u00edkend:<\/strong> Cez v\u00edkend Janka vyr\u00e1\u017ea na v\u00fdlety do pr\u00edrody s priate\u013eom, rob\u00ed v\u00e4\u010d\u0161inu dom\u00e1cich pr\u00e1c, tak\u017ee je celkom akt\u00edvna po\u010das cel\u00e9ho d\u0148a. Nede\u013en\u00e9 neskor\u00e9 popoludnie a ve\u010der venuje vareniu a pr\u00edprave jedla do krabi\u010diek do pr\u00e1ce. Jej PAL1 cez v\u00edkendy je odhadom <strong>1,6.<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Priemern\u00fd de\u0148 v t\u00fd\u017edni PAL1:<\/strong> Z\u00edskame v\u00fdpo\u010dtom ((1,3 x 5) + (1,6 x 2)) \/ 7 = <strong>1,39<\/strong><\/p><\/li>\n<\/ul>\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=\"4_Urcenie_narocnosti_sportovych_aktivit\"><\/span>4. Ur\u010denie n\u00e1ro\u010dnosti \u0161portov\u00fdch aktiv\u00edt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rovnako ako sme si ur\u010dili n\u00e1ro\u010dnos\u0165 \u017eivotn\u00e9ho \u0161t\u00fdlu z poh\u013eadu energie, mus\u00edme si ur\u010di\u0165 aj energetick\u00fa n\u00e1ro\u010dnos\u0165 \u0161portov\u00fdch aktiv\u00edt, ktor\u00e9 pravidelne po\u010das t\u00fd\u017ed\u0148a vykon\u00e1vame. <strong>Do \u00favahy mus\u00edme bra\u0165 aj intenzitu \u0161portovej aktivity<\/strong> vyjadren\u00fa tepovou frekvenciou. <strong>\u010c\u00edm intenz\u00edvnej\u0161ie (r\u00fdchlej\u0161ie) napr\u00edklad be\u017e\u00edme, t\u00fdm je koeficient PAL2 pre hodinu behu bli\u017e\u0161ie hornej hranice interv\u00e1lu.<\/strong><\/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\">Orienta\u010dn\u00e9 hodnoty koeficientu pohybov\u00fdch aktiv\u00edt (PAL2)<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Typ aktivity<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Orienta\u010dn\u00fd priemern\u00fd PAL2 pre hodinu aktivity<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Silov\u00e9 \u0161porty<\/strong> (silov\u00fd tr\u00e9ning v posil\u0148ovni, kruhov\u00fd tr\u00e9ning v posil\u0148ovni, crossfit, cvi\u010denie s vlastnou v\u00e1hou, street workout)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Kolekt\u00edvne a raketov\u00e9 \u0161porty<\/strong> (hokej, futbal, volejbal, basketbal, florbal, futsal, tenis, squash, stoln\u00fd tenis)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,45<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Vytrvalostn\u00e9 \u0161porty<\/strong> (ch\u00f4dza, beh, pl\u00e1vanie, jazda na bicykli, veslovanie)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,5&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Intenz\u00edvne skupinov\u00e9 lekcie<\/strong> (aerobic, kruhov\u00fd tr\u00e9ning, TRX, Body Pump)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3-0,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ke\u010f sa ideme prejs\u0165 takou r\u00fdchlej\u0161ou ch\u00f4dzou, koeficient PAL2 pre hodinu aktivity bude okolo 0,2. V pr\u00edpade, \u017ee si ideme ale intenz\u00edvne zabeha\u0165 r\u00fdchlos\u0165ou 10-12 km \/ h, PAL2 bude niekde medzi 0,4-0,5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako ako sme zoh\u013eadnili koeficient n\u00e1ro\u010dnosti \u017eivotn\u00e9ho \u0161t\u00fdlu na priemern\u00fd de\u0148, je potrebn\u00e9 zoh\u013eadni\u0165 aj n\u00e1ro\u010dnos\u0165 \u0161portov\u00fdch aktiv\u00edt. Uk\u00e1\u017eeme si to op\u00e4\u0165 na pr\u00edklade Janky.<\/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\">Ak\u00fd koeficient \u0161portovej aktivity je najpresnej\u0161\u00ed pre Janku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Janka chod\u00ed pravidelne <strong>trikr\u00e1t t\u00fd\u017edenne na hodinu na kruhov\u00fd tr\u00e9ning do posil\u0148ovne a dvakr\u00e1t do t\u00fd\u017ed\u0148a si ide na hodinu zapl\u00e1va\u0165.<\/strong> Preto\u017ee je v posil\u0148ovni tak trochu nov\u00e1\u010dik, koeficient PAL2 bude sk\u00f4r na dolnej hranici intervalu. Janka ale vie celkom dobre pl\u00e1va\u0165 a po\u010das hodiny na baz\u00e9ne sa ne\u0161etr\u00ed, preto PAL2 atakuje vy\u0161\u0161ie hodnoty.<\/p><\/li>\n\n\n\n<li>Jankin hodinov\u00fd kruhov\u00fd tr\u00e9ning zodpoved\u00e1 zhruba PAL2 = 0,25 a hodina pl\u00e1vania PAL2 = 0,30.<\/li>\n\n\n\n<li><p><strong>Celkov\u00fd objem \u0161portov\u00fdch aktiv\u00edt v t\u00fd\u017edni PAL2<\/strong> = 3 x 0,25 + 2 x 0,3 = <strong>1,35<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Priemern\u00fd de\u0148 v t\u00fd\u017edni PAL2:<\/strong> 1,35 \/ 7 = <strong>0,19<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lim pri \u0161porte?\" class=\"wp-image-187184\" style=\"width:843px;height:562px\" title=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lim pri \u0161porte?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zistenie_celkovej_narocnosti_priemerneho_dna_v_tyzdni_a_priemerneho_energetickeho_prijmu\"><\/span>5. Zistenie celkovej n\u00e1ro\u010dnosti priemern\u00e9ho d\u0148a v t\u00fd\u017edni a priemern\u00e9ho energetick\u00e9ho pr\u00edjmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz jednoducho z\u00edskame celkov\u00fd koeficient \u00farovne pohybovej aktivity jednoduch\u00fdm s\u010d\u00edtan\u00edm \u010diastkov\u00fdch hodn\u00f4t v podobe PAL1 reprezentuj\u00faci n\u00e1ro\u010dnos\u0165 pr\u00e1ce a \u017eivotn\u00e9ho \u0161t\u00fdlu a PAL2 predstavuj\u00faci \u0161portov\u00e9 aktivity.<\/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\">Ak\u00fd celkov\u00fd koeficient n\u00e1ro\u010dnosti priemern\u00e9ho d\u0148a je najpresnej\u0161\u00ed pre Janku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>PAL<\/strong> = PAL1 + PAL2 = 1,39 + 0,19 = 1,58<\/p><\/li>\n\n\n\n<li><p><strong>Priemern\u00fd denn\u00fd energetick\u00fd pr\u00edjem<\/strong> = BMR x PAL = 1 629 x 1,58 = <strong>2 574 kcal<\/strong><\/p><\/li>\n<\/ul>\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=\"6_Zohladnenie_mnozstva_energie_potrebnej_na_spracovanie_zivin_z_potravy_termicky_efekt_potravy\"><\/span>6. Zoh\u013eadnenie mno\u017estva energie potrebnej na spracovanie \u017eiv\u00edn z potravy (termick\u00fd efekt potravy)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Termick\u00fd efekt potravy predstavuje energiu, ktor\u00fa organizmus potrebuje na spracovanie \u017eiv\u00edn.<\/strong> Mno\u017estvo tejto energie priemerne zodpoved\u00e1 zhruba 10% z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/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\"><br><strong>Ak\u00fd je Jankin v\u00fdsledn\u00fd optim\u00e1lny priemern\u00fd denn\u00fd energetick\u00fd pr\u00edjem?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Rovnica pre v\u00fdsledn\u00fd denn\u00fd energetick\u00fd pr\u00edjem:<\/strong> BMR x (PAL1 + PAL2) x 1,1 (termick\u00fd efekt potravy)<\/p><\/li>\n\n\n\n<li><p><strong>V\u00fdsledn\u00fd denn\u00fd energetick\u00fd pr\u00edjem:<\/strong> 2 574 x 1,1 = <strong>2 831 kcal<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010diatku sme si povedali, \u017ee Janka si t\u00fd\u017ede\u0148 zapisovala v\u0161etko, \u010do zjedla a vypila. Jej priemern\u00fd denn\u00fd energetick\u00fd pr\u00edjem bol 2 700 kcal. Rozdiel 131 kcal oproti v\u00fdpo\u010dtu je v tomto pr\u00edpade zanedbate\u013en\u00fd.<\/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\">\u010co ale robi\u0165, ke\u010f je vypo\u010d\u00edtan\u00fd energetick\u00fd pr\u00edjem vy\u0161\u0161\u00ed ako v pr\u00edpade z\u00e1znamu stravy?<\/h3>\n\n\n\n<p>Aj tak\u00e9to situ\u00e1cie m\u00f4\u017eu nasta\u0165 a objavuj\u00fa sa spravidla z nieko\u013ek\u00fdch d\u00f4vodov. <strong>Bu\u010f sme neboli v zapisovan\u00ed potrav\u00edn do nutri\u010dn\u00fdch kalkula\u010diek d\u00f4sledn\u00ed,<\/strong> a t\u00fdm p\u00e1dom n\u00e1m vy\u0161lo skreslen\u00e9 \u010d\u00edslo, <strong>urobili sme chybu vo v\u00fdpo\u010dte<\/strong> a nadhodnotili sme koeficient pohybovej aktivity <strong>alebo sa na n\u00e1s podp\u00edsali v minulosti nevhodne dr\u017ean\u00e9 di\u00e9ty.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chyba objavila v prv\u00fdch dvoch pr\u00edpadoch, tak je situ\u00e1cia v pohode. <strong>Probl\u00e9m<\/strong> v\u0161ak nast\u00e1va v pr\u00edpade, \u017ee aj cez v\u0161etky spr\u00e1vne vypo\u010d\u00edtan\u00e9 a zap\u00edsan\u00e9 hodnoty je <strong>udr\u017eiavac\u00ed pr\u00edjem ove\u013ea men\u0161\u00ed ako vypo\u010d\u00edtan\u00e1 hodnota.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento probl\u00e9m sa spravidla objavuje <strong>u \u013eud\u00ed, ktor\u00ed v minulosti dr\u017eali jednu alebo aj viac po sebe id\u00facich di\u00e9t,<\/strong> ktor\u00e9 a\u017e nadmerne obmedzili energetick\u00fd pr\u00edjem. Organizmus sa z tohto &#8220;sebapo\u0161kodzuj\u00faceho rokovania&#8221; e\u0161te nespam\u00e4tal a dr\u017e\u00ed si hmotnos\u0165 na podozrivo n\u00edzkom energetickom pr\u00edjme. Tento pr\u00edjem m\u00f4\u017ee by\u0165 r\u00e1dovo men\u0161\u00ed a\u017e o desiatky %, ako je vypo\u010d\u00edtan\u00e1 hodnota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1me<strong> stabiln\u00fa telesn\u00fa hmotnos\u0165 na energetickom pr\u00edjme, ktor\u00fd je bl\u00edzko hodn\u00f4t n\u00e1\u0161ho baz\u00e1lneho metabolizmu, treba sa zamyslie\u0165 a podst\u00fapi\u0165 refeed obdobie.<\/strong> Refeed obdobie m\u00f4\u017eeme charakterizova\u0165 ako cielen\u00e9 a kontrolovan\u00e9 zvy\u0161ovanie energetick\u00e9ho pr\u00edjmu k optim\u00e1lnym hodnot\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Ve\u013ekos\u0165 tak\u00e9hoto problematick\u00e9ho energetick\u00e9ho pr\u00edjmu m\u00f4\u017eeme vyjadri\u0165 zhruba takto:<\/strong> BMR x 1,15<\/p><\/li>\n\n\n\n<li><p><strong>Pre Janku by to bolo:<\/strong> 1 629 x 1,15 = <strong>1 873 kcal<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vid\u00edme, \u017ee ide o<strong> rozdiel vo v\u00fd\u0161ke necel\u00fdch 1 000 kcal<\/strong> oproti energetick\u00e9mu pr\u00edjmu, ktor\u00fd si Janka vypo\u010d\u00edtala. Ak konzumujeme v\u00fdrazne menej kal\u00f3ri\u00ed, ako by sme pod\u013ea v\u00fdpo\u010dtu mali, nie je to v poriadku a situ\u00e1ciu treba rie\u0161i\u0165. Je to najm\u00e4 kv\u00f4li tomu, aby sme sa c\u00edtili energickej\u0161ie, dodali organizmu dostatok v\u0161etk\u00fdch makro aj mikro\u017eiv\u00edn a &#8220;rozbehli metabolizmus na pln\u00e9 obr\u00e1tky.&#8221; V tomto stave by toti\u017e aj snahy o chudnutie boli takmer v rovine &#8220;nemo\u017en\u00e9ho&#8221;. Jednoducho je potrebn\u00e9 postupne energetick\u00fd pr\u00edjem zvy\u0161ova\u0165 a za\u010da\u0165 chudn\u00fa\u0165 a\u017e v bode, kedy budeme prij\u00edma\u0165 dostatok kal\u00f3ri\u00ed (orientova\u0165 sa m\u00f4\u017eeme pod\u013ea v\u00fdpo\u010dtu). V tomto pr\u00edpade by Janka mala <strong>pomaly v strave prid\u00e1va\u0165 zhruba 100 kcal t\u00fd\u017edenne,<\/strong> aby sa jej pr\u00edjem dostal do optim\u00e1lnej\u0161\u00edch hodn\u00f4t bez dramatick\u00e9ho n\u00e1rastu hmotnosti a organizmus sa tak spam\u00e4tal z predo\u0161l\u00fdch obdob\u00ed di\u00e9t. Ak by do\u0161lo ku skokov\u00e9mu nav\u00fd\u0161eniu energetick\u00e9ho pr\u00edjmu o nieko\u013eko stoviek kal\u00f3ri\u00ed, jednoducho by sme za\u010dali nabera\u0165 tuk. To ale nechceme, preto je potrebn\u00e9 \u00eds\u0165 na to pomaly a da\u0165 tomu \u010das a starostlivos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg\" alt=\"\u010co m\u00e1m robi\u0165, ak jem m\u00e1lo a nechudnem?\" class=\"wp-image-187197\" style=\"width:843px;height:562px\" title=\"\u010co m\u00e1m robi\u0165, ak jem m\u00e1lo a nechudnem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Optimalne_nastavenie_makrozivin_pre_udrziavanie_telesnej_hmotnosti_a_dobrej_kondicie\"><\/span>7. Optim\u00e1lne nastavenie makro\u017eiv\u00edn pre udr\u017eiavanie telesnej hmotnosti a dobrej kond\u00edcie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161a sprievodky\u0148a dne\u0161n\u00fdm \u010dl\u00e1nkom v podobe imagin\u00e1rnej Jany by si mala udr\u017eiava\u0165 telesn\u00fa hmotnos\u0165 pri energetickom pr\u00edjme vo v\u00fd\u0161ke 2 831 kcal. Preto\u017ee Janka \u0161portuje aj silovo, v\u00edkendy tr\u00e1via celkom akt\u00edvne a chcela by aj nie\u010do m\u00e1lo schudn\u00fa\u0165 a spevni\u0165 postavu, je potrebn\u00e9 zoh\u013eadni\u0165 aj vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 g bielkov\u00edn obsahuje 4 kcal (17 kJ)<\/li>\n\n\n\n<li>1 g tuku obsahuje 9 kcal (38 kJ)<\/li>\n\n\n\n<li>1 g sacharidov obsahuje 4 kcal (17 kJ)<\/li>\n<\/ul>\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\">Ako na pr\u00edjem bielkov\u00edn?<\/h3>\n\n\n\n<p>Pr\u00edjem bielkov\u00edn spad\u00e1 do \u0161irok\u00e9ho odpor\u00fa\u010dan\u00e9ho rozmedzia <strong>0,8-2 gramy bielkov\u00edn na kilogram telesnej hmotnosti za de\u0148. Spodn\u00e1 hranica plat\u00ed pre celkovo neakt\u00edvnych jedincov,<\/strong> ktor\u00ed \u017eij\u00fa sedav\u00fdm sp\u00f4sobom \u017eivota, a <strong>horn\u00fd hrani\u010dn\u00fd pr\u00edjem je vhodn\u00fd najm\u00e4 pre silov\u00fdch \u0161portovcov<\/strong> buduj\u00facich svalov\u00fa hmotu. Ak \u0161portujeme, n\u00e1\u0161 denn\u00fd pr\u00edjem bielkov\u00edn by mal spada\u0165 zhruba do rozmedzia <strong>1,4-2 gramov na kilogram telesnej hmotnosti.<\/strong> <span style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Janka m\u00e1 s\u00edce sedav\u00fa pr\u00e1cu, ale pomerne dos\u0165 \u0161portuje a venuje sa aj silov\u00e9mu tr\u00e9ningu a z\u00e1rove\u0148 chce zmeni\u0165 telesn\u00e9 zlo\u017eenie k lep\u0161iemu. Preto jej zvol\u00edme pre jednoduchos\u0165 pr\u00edjem bielkov\u00edn vo v\u00fd\u0161ke 2 gramy na kilogram telesnej hmotnosti. <strong>V\u00fdsledn\u00fd pr\u00edjem bielkov\u00edn:<\/strong> 2 x 80 = <strong>160 g,<\/strong> 160 x 4 = <strong>640 kcal<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Zdroje bielkov\u00edn:<\/strong> m\u00e4so, ryby, morsk\u00e9 plody, mlie\u010dne v\u00fdrobky a syry, vajcia, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noopener noreferrer\">strukoviny<\/a> (hrach, fazu\u013ea, v\u0161etky druhy <a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161o\u0161ovice<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">c\u00edcer<\/a>, edamame), pseudoobilniny (<a href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" rel=\"noopener noreferrer\">poh\u00e1nka<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-amarantove-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">amarant<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noopener noreferrer\">quinoa<\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/tempeh\/\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\">orechy, semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noopener noreferrer\">rastlinn\u00fd prote\u00edn<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00ednov\u00e9 ty\u010dinky<\/a>.<\/p><\/li>\n\n\n\n<li><p>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie tipy na potraviny, ktor\u00e9 s\u00fa bohat\u00e9 na bielkoviny, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a rel=\"noopener noreferrer\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/strong><\/a><\/p><\/li>\n<\/ul>\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\">Ako na pr\u00edjem tuku?<\/h3>\n\n\n\n<p>Be\u017ene odpor\u00fa\u010dan\u00fd pr\u00edjem tukov by mal by\u0165 v rozmedz\u00ed <strong>20-30% celkov\u00e9ho energetick\u00e9ho pr\u00edjmu (CEP).<\/strong> Nadmern\u00fd aj nedostato\u010dn\u00fd pr\u00edjem tukov so sebou nesie svoje rizik\u00e1. Tuk je pre optim\u00e1lny chod organizmu nepostr\u00e1date\u013enou \u017eivinou, a navy\u0161e jedlu prepo\u017ei\u010diava \u0161pecifick\u00fa chu\u0165. Je v\u0161ak potrebn\u00e9 vedie\u0165 si vybra\u0165 kvalitn\u00e9 zdrav\u00e9 tuky a maxim\u00e1lne obmedzi\u0165 pr\u00edjem trans tukov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Jankin pr\u00edjem tuku bude stredn\u00e1 cesta v podobe 25% z celkov\u00e9ho pr\u00edjmu energie. <strong>V\u00fdsledn\u00fd pr\u00edjem tuku:<\/strong> 2 831 x 0,25 = <strong>707,75 kcal<\/strong>, 707,75 \/ 9 = <strong>78,5 g<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Zdroje tuku:<\/strong> <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">orechy a semienka<\/a>, <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noopener noreferrer\">oleje<\/a>, olivy, avok\u00e1do, maslo a ako prirodzen\u00e1 s\u00fa\u010das\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/p><\/li>\n<\/ul>\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\">Ako na pr\u00edjem sacharidov?<\/h3>\n\n\n\n<p>\u0160tandardne odpor\u00fa\u010dan\u00fd pr\u00edjem sacharidov spad\u00e1 do \u0161irok\u00e9ho rozsahu <strong>40-65% z CEP.<\/strong> Tie\u017e z\u00e1le\u017e\u00ed na preferencii pr\u00edjmu tukov, alebo sacharidov. To je u\u017e \u010disto na ka\u017edom, ak\u00fa zvol\u00ed cestu k cie\u013eu. V\u0161eobecne ale tie\u017e plat\u00ed, \u017ee <strong>\u010d\u00edm n\u00e1ro\u010dnej\u0161\u00ed \u0161port prev\u00e1dzkujeme, t\u00fdm je aj na\u0161a potreba sacharidov v\u00e4\u010d\u0161ia.<\/strong> Pr\u00edjem sacharidov sa jednoducho vypo\u010d\u00edta odpo\u010d\u00edtan\u00edm bielkov\u00edn a tukov z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. Preferenciu kvalitn\u00fdch celozrnn\u00fdch sacharidov a minim\u00e1lne 400 gramov <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny <\/a>a 200 gramov ovocia za de\u0148 spln\u00edme a aj odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem vl\u00e1kniny, ktor\u00fd by mal by\u0165 aspo\u0148 30 gramov za de\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jankin pr\u00edjem sacharidov zist\u00edme n\u00e1sledovne: 2 831 &#8211; 707,75 &#8211; 640 = 1 483,25 kcal, 1 483,25 \/ 4 = 371 g<\/li>\n\n\n\n<li><p><strong>Zdroje sacharidov:<\/strong> <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noopener noreferrer\">celozrnn\u00e9 obilniny a cere\u00e1lie<\/a> (<a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noopener noreferrer\">ovsen\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.sk\/muky\" target=\"_blank\" rel=\"noopener noreferrer\">m\u00faka<\/a>, <a href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, <a href=\"https:\/\/gymbeam.sk\/chlieb-a-pecivo\" target=\"_blank\" rel=\"noopener noreferrer\">chlieb a pe\u010divo<\/a>), pseudoobiloviny, zemiaky a sladk\u00e9 zemiaky, <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a>, ovocie a zelenina.<\/p><\/li>\n<\/ul>\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=\"8665,28080,29059,67804\" ><\/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\">Jankin s\u00fa\u010dasn\u00fd be\u017en\u00fd pr\u00edjem energie a makro\u017eiv\u00edn pre udr\u017eanie dobrej kond\u00edcie:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 831 kcal, 160 g bielkov\u00edn (640 kcal), 78,5 g tukov (707,75 kcal), 371 g sacharidov (1 483,25 kcal)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg\" alt=\"Ko\u013eko bielkov\u00edn, sacharidov a tukov m\u00e1m jes\u0165?\" class=\"wp-image-187210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ako_schudnut_Nastavte_si_prijem_energie_a_zivin_pre_chudnutie\"><\/span>8. Ako schudn\u00fa\u0165? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme str\u00e1cali hmotnos\u0165, mus\u00edme sa dosta\u0165 do<strong> kalorick\u00e9ho deficitu.<\/strong> To urob\u00edme jednoducho tak, \u017ee <strong>od udr\u017eiavacieho pr\u00edjmu energie odpo\u010d\u00edtame \u0161pecifick\u00e9 % energie,<\/strong> aby chudnutie bolo bezpe\u010dn\u00e9 a dostato\u010dne r\u00fdchle. Nikto predsa nechce chudn\u00fa\u0165 svalov\u00fa hmotu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naj\u010dastej\u0161ie je plo\u0161ne doporu\u010dovan\u00e9 <strong>jednoducho od s\u00fa\u010dasn\u00e9ho pr\u00edjmu energie odpo\u010d\u00edta\u0165 500 kcal<\/strong> a je to. Lep\u0161ie a v\u00fdsti\u017enej\u0161ie je v\u0161ak % vyjadrenie, kedy sa v praxi naj\u010dastej\u0161ie stretneme s odpor\u00fa\u010dan\u00edm <strong>10-30% kalorick\u00e9ho deficitu,<\/strong> kedy 30% je u\u017e tak\u00e1 pomyseln\u00e1 hrani\u010dn\u00e1 hodnota bezpe\u010dn\u00e9ho chudnutia, pri ktorej je potrebn\u00e9 d\u00e1va\u0165 pozor na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn a venova\u0165 sa silov\u00e9mu tr\u00e9ningu s cie\u013eom udr\u017ea\u0165 si \u010do najviac svalovej hmoty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Janka ide zlatou strednou cestou v podobe 20% kalorick\u00e9ho deficitu.<\/strong> To pre \u0148u znamen\u00e1 2 831 x 0,8 = 2 265 kcal<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre v\u00fdpo\u010det jednotliv\u00fdch \u017eiv\u00edn pou\u017eijeme rovnak\u00fd postup ako v predch\u00e1dzaj\u00facom pr\u00edpade.<\/strong> Po\u010das<strong> chudnutia sa zvy\u0161uje d\u00f4le\u017eitos\u0165 pr\u00edjmu bielkov\u00edn,<\/strong> ktor\u00e9 maj\u00fa pozit\u00edvny vplyv na udr\u017eanie svalovej hmoty, ur\u00fdchlia regener\u00e1ciu po tr\u00e9ningu a <strong>m\u00f4\u017eu pom\u00f4c\u0165 dosta\u0165 pod kontrolu chute a hlad,<\/strong> \u010do sa pri chudnut\u00ed hod\u00ed dvojn\u00e1sobne. S nav\u00fd\u0161en\u00edm pr\u00edjmu bielkov\u00edn n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">srv\u00e1tkov\u00fd<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noopener noreferrer\">rastlinn\u00fd prote\u00edn<\/a>. Z\u00e1rove\u0148 Antonio (2016) spolu s \u010fal\u0161\u00edmi v\u00fdskumn\u00edkmi uk\u00e1zal, \u017ee aj pr\u00edjem bielkov\u00edn vo v\u00fd\u0161ke 2,6-3,3 gramov na kilogram telesnej hmotnosti nemal po\u010das 4 mesa\u010dn\u00e9ho obdobia u zdrav\u00fdch silov\u00fdch \u0161portovcov <strong>\u017eiadny negat\u00edvny vplyv<\/strong> na pe\u010de\u0148, obli\u010dky a \u010fal\u0161ie biochemick\u00e9 markery. <strong>\u010c\u00edm v\u00e4\u010d\u0161\u00ed kalorick\u00fd deficit a n\u00e1ro\u010dnej\u0161ie tr\u00e9ningov\u00fd program, t\u00fdm je potreba v\u00e4\u010d\u0161ieho pr\u00edjmu bielkov\u00edn<\/strong> v\u00fdraznej\u0161ia a m\u00f4\u017ee atakova\u0165 a\u017e hranicu 2,7 g \/ kg za de\u0148. <span style=\"color: #ff6600;\">[8] [9] [10] [11] [6] [12]<\/span><\/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\">Ako si Janka nastavila pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Energia:<\/strong> 2 265 kcal<\/p><\/li>\n\n\n\n<li><p><strong>Bielkoviny:<\/strong> 2 x 80 = <strong>160 g bielkov\u00edn<\/strong> (640 kcal). Janka sa zatia\u013e uspokojila s 2 g bielkov\u00edn na kilogram telesnej hmotnosti.<\/p><\/li>\n\n\n\n<li><p><strong>Tuky:<\/strong> 2 265 x 0,25 = 566,25 kcal, 566,25 \/ 9 = <strong>63 g tuku<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Sacharidy:<\/strong> 2 265 \u2013 640 \u2013 566,25 = 1 058,75 kcal, 1 058,75 \/ 4 = <strong>265 g sacharidov<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u017e sa <strong>chudnutie po nejakom \u010dase zastav\u00ed, je potrebn\u00e9 si cel\u00fd proces aktualizova\u0165.<\/strong> Je to kv\u00f4li tomu, \u017ee budeme potrebova\u0165 menej energie. Jednoducho budeme men\u0161ie verzie sam\u00fdch seba. A e\u0161te sa do toho premieta i tzv. Adapt\u00edvna termogen\u00e9za, ktor\u00e1 sa prejavuje zn\u00ed\u017een\u00edm horm\u00f3nov \u0161t\u00edtnej \u017e\u013eazy, manipul\u00e1ciou s horm\u00f3nmi hladu a s\u00fdtosti a tie\u017e zn\u00ed\u017een\u00edm energetick\u00e9ho v\u00fddaja prostredn\u00edctvom spont\u00e1nnej aj fyzickej aktivity. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S <strong>efekt\u00edvnej\u0161\u00edm chudnut\u00edm n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 aj <a href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">spa\u013eova\u010de tukov<\/a>, ktor\u00e9 funguj\u00fa najlep\u0161ie v nadv\u00e4znosti na fyzick\u00fa aktivitu.<\/strong> Ich \u010dasto zab\u00fadan\u00fd benefit predstavuje pozit\u00edvny vplyv na koncentr\u00e1ciu, z\u00e1pal a s\u00fastredenie po\u010das tr\u00e9ningu. Aj v\u010faka tomu tak m\u00f4\u017eeme sp\u00e1li\u0165 viac kal\u00f3ri\u00ed po\u010das tr\u00e9ningu, ako bez pou\u017eitia spa\u013eova\u010de tuku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das chudnutia sa m\u00f4\u017ee sta\u0165, \u017ee n\u00e1m v\u00e1ha uk\u00e1\u017ee v\u00e4\u010d\u0161ie \u010d\u00edslo, ne\u017e pred p\u00e1r d\u0148ami a pritom to nie je tuk. Ak v\u00e1s zauj\u00edma, ako je to mo\u017en\u00e9, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg\" alt=\"Ako schudn\u00fa\u0165? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre chudnutie\" class=\"wp-image-187223\" style=\"width:843px;height:562px\" title=\"Ako schudn\u00fa\u0165? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ako_pribrat_a_nabrat_svaly_Nastavte_si_prijem_energie_a_zivin_pre_naberanie_svalov\"><\/span>9. Ako pribra\u0165 a nabra\u0165 svaly? Nastavte si pr\u00edjem energie a \u017eiv\u00edn pre naberanie svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre naberanie telesnej hmotnosti a svalov je potrebn\u00e9 ma\u0165 vhodne zostaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n re\u0161pektuj\u00faci progres\u00edvne pre\u0165a\u017eenie. Prostredn\u00edctvom stravy naopak potrebujeme prij\u00edma\u0165 <strong>dostatok energie, bielkov\u00edn i mikro\u017eiv\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre naberanie telesnej hmotnosti sa m\u00f4\u017eeme odrazi\u0165 od <strong>zv\u00fd\u0161enia udr\u017eiavacieho pr\u00edjmu pribli\u017ene o 10%.<\/strong> To docielime prost\u00fdm vyn\u00e1soben\u00edm udr\u017eiavacieho pr\u00edjmu \u010d\u00edslom 1,1. <strong>Keby Janka chcela nabera\u0165 hmotnos\u0165 a svaly, vyzeralo by to takto:<\/strong> 2 831 x 1,1 = 3 114 kcal<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa t\u00fdka rozlo\u017eenia \u017eiv\u00edn v strave, postupujeme rovnako ako v pr\u00edpade v\u00fdpo\u010dtu udr\u017eiavacieho pr\u00edjmu. Pre rast svalovej hmoty bohato posta\u010d\u00ed nastaven\u00fd pr\u00edjem bielkov\u00edn v podobe 2 gramov, a zv\u00fd\u0161i sa tak adekv\u00e1tny pr\u00edjem tukov a sacharidov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Akon\u00e1hle sa <strong>naberanie telesnej hmotnosti zastav\u00ed, je potrebn\u00e9 op\u00e4\u0165 zv\u00fd\u0161i\u0165 pr\u00edjem energie o \u010fal\u0161\u00edch 10%,<\/strong> ktor\u00e1 op\u00e4\u0165 rozbehne procesy spojen\u00e9 s naberan\u00edm telesnej hmotnosti. \u00daplne norm\u00e1lne je pribra\u0165 kvalitne maxim\u00e1lne aj 1 kilogram svalovej hmoty mesa\u010dne. Pokro\u010dilej\u0161\u00ed \u0161portovci vzh\u013eadom k svojmu natur\u00e1lnemu potenci\u00e1lu potom bud\u00fa radi za ka\u017ed\u00fdch 100 gramov svalovej hmoty navy\u0161e. Je potrebn\u00e9 dba\u0165 o to, aby sme nepriberali zbyto\u010dne ve\u013ek\u00e9 mno\u017estvo tukov\u00e9ho tkaniva a by\u0165 v procese trpezliv\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee nezvl\u00e1dame ujes\u0165 dostato\u010dn\u00e9 mno\u017estvo energie formou pevnej stravy, m\u00f4\u017eeme siahnu\u0165 po <a href=\"https:\/\/gymbeam.sk\/gainery\" target=\"_blank\" rel=\"noopener noreferrer\">kvalitnom gaineru<\/a>, ktor\u00fd predstavuje koncentrovan\u00fd zdroj energie v \u013eahko vstrebate\u013en\u00e9 tekutej forme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, \u010di v\u00e1s musia svaly bolie\u0165, aby r\u00e1stli? Potom si pre\u010d\u00edtajte n\u00e1\u0161 \u010dl\u00e1nok a dozviete sa viac <strong><a href=\"https:\/\/gymbeam.sk\/blog\/je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie?<\/a><\/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=\"10_Ako_rec_cisel_a_makrozivin_previest_do_jedalnicka\"><\/span>10. Ako re\u010d \u010d\u00edsel a makro\u017eiv\u00edn previes\u0165 do jed\u00e1lni\u010dka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>OK, ma\u0165 vypo\u010d\u00edtan\u00fd pr\u00edjem energie a makier je s\u00edce fajn, ale ke\u010f to nevid\u00edme na tanieri, je to st\u00e1le celkom abstraktn\u00e9. Najjednoduch\u0161ie, \u010do m\u00f4\u017eeme urobi\u0165, je <strong>ur\u010di\u0165 si tak\u00fd po\u010det jed\u00e1l, ktor\u00fd n\u00e1m vyhovuje a vhodne si zakomponova\u0165 do jed\u00e1lni\u010dka<\/strong> ob\u013e\u00faben\u00e9 a zdrav\u00e9 potravinov\u00e9 zdroje bielkov\u00edn, sacharidov a tukov.<\/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\">Pre ilustr\u00e1ciu si op\u00e4\u0165 vezmeme Janku a jej udr\u017eiavacie hodnoty:<\/h3>\n\n\n\n<p>2 831 kcal, 160 g bielkov\u00edn (640 kcal), 78,5 g tuku (707,75 kcal), 371 g sacharidov (1 483,25 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Janka je zvyknut\u00e1 jes\u0165 5-kr\u00e1t denne v podobe 3 v\u00e4\u010d\u0161\u00edch jed\u00e1l a 2 desiat. Jed\u00e1lni\u010dek si poskladala za pomoci nutri\u010dnej \u200b\u200baplik\u00e1cie n\u00e1sledovne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jankin ilustra\u010dn\u00fd jed\u00e1lni\u010dek<\/strong><\/p>\n\n\n\n<p><strong>Energia:<\/strong> 2 854 kcal (11 416 kJ), <strong>Bielkoviny:<\/strong> 162 g (648 kcal alebo 2 754 kJ), <strong>Sacharidy:<\/strong> 377 g (1 508 kcal alebo 6 409 kJ), <strong>Tuky:<\/strong> 72 g (648 kcal alebo 2 736 kJ), <strong>Vl\u00e1knina:<\/strong> 43 g<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Ra\u0148ajky: Ovsen\u00e1 ka\u0161a:<\/strong> <a href=\"https:\/\/gymbeam.sk\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> (60 g), voda (280 ml),<a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"> Just Whey Protein<\/a> (15 g), <a href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">FitCheat prote\u00ednov\u00e1 \u010dokol\u00e1da<\/a> (10 g), <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ara\u0161idov\u00e9 maslo GymBeam<\/a> (10 g), ban\u00e1n (50 g) a rozmrazen\u00e9 bobu\u013eovit\u00e9 ovocie (100 g)<\/p><\/li>\n\n\n\n<li><p><strong>Desiata: Smoothie:<\/strong> jablko (150 g), ban\u00e1n (110 g), hru\u0161ka (140 g), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> (10 g), gr\u00e9cky jogurt 0% (70 g), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a> (50 g<\/p><\/li>\n\n\n\n<li><p><strong>Obed:<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie prsia<\/a> (100 g) restovan\u00e1 na <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noopener noreferrer\">oleji<\/a> (7 ml) s ry\u017eou (100 g) a oblohou zo zeleninov\u00e9ho \u0161al\u00e1tu (200 g)<\/p><\/li>\n\n\n\n<li><p><strong>Olovrant: Cestovinov\u00fd \u0161al\u00e1t:<\/strong> p\u0161eni\u010dn\u00e9 <a href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noopener noreferrer\">cestoviny<\/a> (100 g), gr\u00e9cky jogurt 0% (70 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniak<\/a> vo vlastnej \u0161\u0165ave (70 g),<a href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> olej olivov\u00fd<\/a> (5 ml), uhorka \u0161al\u00e1tov\u00e1 (40 g), paprika \u010derven\u00e1 (50 g) , kukurica (30 g) a korenie pod\u013ea chuti<\/p><\/li>\n\n\n\n<li><p><strong>Ve\u010dera:<\/strong> 2 celozrnn\u00e9 kaiserky (50 g), Lu\u010dina (30 g), eidam 30% (2 pl\u00e1tky), \u0161unka najvy\u0161\u0161ej akosti (2 pl\u00e1tky), vajcia slepa\u010die natvrdo (0,5 ks), uhorka (100 g), paprika \u010derven\u00e1 (50 g)<\/p><\/li>\n\n\n\n<li><p><strong>Nie\u010do pod zub:<\/strong> <a href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Prote\u00ednov\u00e1 ty\u010dinka MoiM\u00fcv (60 g)<\/a><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Janka vie, \u017ee &#8220;tekut\u00e9 kal\u00f3rie&#8221;, teda energia zo sladen\u00fdch n\u00e1pojov naskakuje sakramentsky r\u00fdchlo a preto je z\u00e1kladom jej pitn\u00e9ho re\u017eimu nesladen\u00e1 voda, kvalitn\u00e1 k\u00e1va a \u010daj. Ke\u010f u\u017e si d\u00e1 d\u017e\u00fas, sladen\u00fa limon\u00e1du alebo \u0161\u0165avu, pripo\u010d\u00edta to k svojmu denn\u00e9mu energetick\u00e9mu pr\u00edjmu a zmen\u0161\u00ed si jedno v\u00e4\u010d\u0161ie denn\u00e9 jedlo. To sa v\u0161ak deje len ve\u013emi sporadicky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edme, jedla je to naozaj celkom ve\u013ea, ale ke\u010f si v kontexte cel\u00e9ho stravovania predstav\u00edme, \u017ee priemern\u00fd \u010dlovek d\u00e1va prednos\u0165 sk\u00f4r vysoko priemyselne spracovan\u00fdm potravin\u00e1m, ktor\u00e9 maj\u00fa vysok\u00fa energetick\u00fa hodnotu v malom objeme a ve\u013emi nezas\u00fdtia, zase toho a\u017e tak ve\u013ea nie je. Navy\u0161e vl\u00e1knina z ovocia v smoothie je mixovan\u00edm nato\u013eko poru\u0161en\u00e1, \u017ee sa ned\u00e1 plnohodnotne bra\u0165 rovnako ako vl\u00e1knina z cel\u00e9ho ovocia. Pr\u00edpravu jedla na \u010fal\u0161ie dni m\u00f4\u017ee u\u013eah\u010di\u0165 krabi\u010dkov\u00e1n\u00edm. Ak v\u00e1s zauj\u00edma, ako na to, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkov\u00e1nie?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasne, raz za \u010das si z\u00e1js\u0165 do fast foodu m\u00f4\u017ee by\u0165 v pohode, ak n\u00e1m to pom\u00f4\u017ee dlhodobo udr\u017eiava\u0165 zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Nesmie sa z toho, ale sta\u0165 ka\u017edodenn\u00e1 z\u00e1le\u017eitos\u0165. <strong>Tak\u00e9to labu\u017en\u00edcke menu <a href=\"https:\/\/www.mcdonalds.sk\/nutricna-kalkulacka\/\" target=\"_blank\" rel=\"noopener noreferrer\">vo fast foodovom re\u0165azci,<\/a><\/strong> ktor\u00e9 m\u00f4\u017eeme zjes\u0165 za jedno dlh\u0161ie posedenie s priate\u013emi, m\u00e1 pokojne <strong>e\u0161te v\u00e4\u010d\u0161\u00ed objem energie, ne\u017e je celodenn\u00fd pr\u00eddel Janky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>McRoyal Double (754,7 kcal), ve\u013ek\u00e9 hranolky (434 kcal), Coca Cola &#8211; 0,5l (208 kcal), 2 x Nutella Muffin (2 x 494 kcal), McFlurry Snickers (424 kcal) v\u00e4\u010d\u0161\u00ed Latte Macchiato (83 kcal ) = <strong>2 892 kcal<\/strong><\/p><\/li>\n\n\n\n<li><p>Ak v\u00e1s zauj\u00edma viac o mo\u017en\u00fdch benefitoch ob\u010dasn\u00fdch n\u00e1v\u0161tev fast foodu a primeran\u00e9 konzum\u00e1cii &#8220;nezdrav\u00fdch potrav\u00edn&#8221;, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cheat Meal &#8211; \u010co je to a ako funguje &#8220;podv\u00e1dzanie&#8221; v stravovan\u00ed \u0161portovcov<\/a><\/strong><\/p><\/li>\n<\/ul>\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_pocitani_kalorickeho_prijmu\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o po\u010d\u00edtan\u00ed kalorick\u00e9ho pr\u00edjmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako si vypo\u010d\u00edta\u0165 kal\u00f3rie na chudnutie \u010di naberanie svalov?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3Wjv1CBnVpQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat_a_co_najviac_pomohlo_Janke\"><\/span>\u010co si z toho vzia\u0165 a \u010do najviac pomohlo Janke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spo\u010d\u00edta\u0165 si optim\u00e1lny pr\u00edjem energie pre udr\u017eiavanie dobrej kond\u00edcie, chudnutie, alebo naberanie svalov sa m\u00f4\u017ee zda\u0165 ako \u0165a\u017ek\u00e1 \u00faloha, ale akon\u00e1hle si to raz vysk\u00fa\u0161ame, druh\u00fdkr\u00e1t je v\u0161etko ove\u013ea pochopite\u013enej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u013e\u00fa\u010dov\u00e9 je si uvedomi\u0165, \u017ee <strong>nie v\u0161etko, \u010do je na papieri a v rovniciach, plat\u00ed univerz\u00e1lne pre v\u0161etk\u00fdch,<\/strong> preto\u017ee ka\u017ed\u00fd z n\u00e1s je in\u00fd, m\u00e1 za sebou in\u00fa &#8220;di\u00e9tnu hist\u00f3riu&#8221;, ktor\u00e1 sa na \u0148om mohla negat\u00edvne podp\u00edsa\u0165 a tie\u017e ka\u017ed\u00fd \u017eijeme odli\u0161n\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom v inom prostred\u00ed, ktor\u00e9 m\u00e1 na n\u00e1s zna\u010dn\u00fd vplyv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee si <strong>udr\u017eiavame hmotnos\u0165 na energetickom pr\u00edjme, ktor\u00fd je a\u017e nebezpe\u010dne bl\u00edzko hodnot\u00e1m baz\u00e1lneho metabolizmu,<\/strong> nesna\u017eme sa chudn\u00fa\u0165 a rad\u0161ej nieko\u013eko \u010fal\u0161\u00edch t\u00fd\u017ed\u0148ov a mesiacov <strong>pomaly na energetickom pr\u00edjme prid\u00e1vajte,<\/strong> aby sme sa dostali do zdrav\u0161\u00edch hodn\u00f4t, a spam\u00e4tali sa tak z negat\u00edvneho efektu \u010dast\u00e9ho di\u00e9tovania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Janka si v prv\u00fdch p\u00e1r t\u00fd\u017ed\u0148och po vypo\u010d\u00edtan\u00ed optim\u00e1lneho pr\u00edjmu energie a makro\u017eiv\u00edn celkovo zlep\u0161ila jed\u00e1lni\u010dek a zaradila postupne zdrav\u0161ie potraviny na \u00fakor t\u00fdch menej zdrav\u00fdch a vysoko priemyselne spracovan\u00fdch bez pridanej v\u00fd\u017eivovej hodnoty. Postupne prestala takmer \u00faplne pi\u0165 alkohol a <strong>sladk\u00e9 pe\u010divo s cappuccinom na olovrant vymenila za <a href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00ednov\u00fa ty\u010dinku<\/a> s espressom.<\/strong> U\u017e v\u010faka t\u00fdmto zmen\u00e1m sa za\u010dala c\u00edti\u0165 ove\u013ea lep\u0161ie a mala aj viac energie na \u017eivot i na tr\u00e9ning.<\/p><\/li>\n\n\n\n<li><p><strong>Po p\u00e1r t\u00fd\u017ed\u0148och si nastavila 20% kalorick\u00fd deficit<\/strong> s dostatkom bielkov\u00edn a vl\u00e1kniny v strave a raz za dva t\u00fd\u017edne si urobila kontroln\u00fd de\u0148, kedy sa zv\u00e1\u017eila a zmerala svoje telesn\u00e9 obvody, aby zistila, ako sa jej dar\u00ed.<\/p><\/li>\n\n\n\n<li><p><strong>Za pol roka,<\/strong> kedy sa za\u010dala o stravu naozaj zauj\u00edma\u0165 a prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, ako sa stravuje, sa jej podarilo schudn\u00fa\u0165 8 kilogramov tuku a nabra\u0165 3 kilogramy svalovej hmoty a celkovo spevni\u0165 postavu.<\/p><\/li>\n\n\n\n<li><p><strong>Moment\u00e1lne je so sebou spokojn\u00e1, c\u00edti sa \u0161\u0165astne<\/strong> a je rada, \u017ee sa vydala cestou sebapoznania a u\u010denia, a nie ka\u017ed\u00fd t\u00fd\u017ede\u0148 nov\u00fa di\u00e9tou a chudn\u00facou v\u00fdzvou. Ka\u017ed\u00fd to m\u00f4\u017ee dok\u00e1za\u0165.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pomohol v\u00e1m \u010dl\u00e1nok ujasni\u0165 si problematiku energetick\u00e9ho pr\u00edjmu?<\/strong> Pode\u013ete sa s nami v koment\u00e1roch o svoje postrehy a vychyt\u00e1vky pri v\u00fdpo\u010dte optim\u00e1lneho pr\u00edjmu energie. <strong>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, budeme radi, ke\u010f ho zdie\u013ean\u00edm po\u0161lete \u010falej a pom\u00f4\u017eete aj ostatn\u00fdm<\/strong> napr\u00edklad \u00faspe\u0161ne schudn\u00fa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Dos\u0165 bolo ne\u00faspe\u0161n\u00fdch pokusov o schudnutie, alebo nabranie svalov. Uk\u00e1\u017eeme v\u00e1m n\u00e1vod, ako spr\u00e1vne vypo\u010d\u00edta\u0165 pr\u00edjem energie pre chudnutie, alebo naberanie svalov a prihod\u00edme aj vzorov\u00fd jed\u00e1lni\u010dek.<\/p>\n","protected":false},"author":65,"featured_media":187306,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6151,6154,6057],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-187882","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-fitness-kalkulacka","9":"tag-makroziviny","10":"tag-rast-svalovej-hmoty","11":"filter_attribute-stravovanie","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>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ko\u013eko a \u010do jes\u0165, aby ste schudli? Vypo\u010d\u00edtajte si pr\u00edjem energie a rozlo\u017eenie makro\u017eiv\u00edn pre lep\u0161iu kond\u00edciu, chudnutie, alebo naberanie svalov.\" \/>\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\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ko\u013eko a \u010do jes\u0165, aby ste schudli? Vypo\u010d\u00edtajte si pr\u00edjem energie a rozlo\u017eenie makro\u017eiv\u00edn pre lep\u0161iu kond\u00edciu, chudnutie, alebo naberanie svalov.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-05T06:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-01T16:17:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?\",\"datePublished\":\"2020-10-05T06:00:00+00:00\",\"dateModified\":\"2025-08-01T16:17:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\"},\"wordCount\":5297,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"keywords\":[\"fitness kalkula\u010dka\",\"makro\u017eiviny\",\"rast svalovej hmoty\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\",\"name\":\"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"datePublished\":\"2020-10-05T06:00:00+00:00\",\"dateModified\":\"2025-08-01T16:17:49+00:00\",\"description\":\"Ko\u013eko a \u010do jes\u0165, aby ste schudli? Vypo\u010d\u00edtajte si pr\u00edjem energie a rozlo\u017eenie makro\u017eiv\u00edn pre lep\u0161iu kond\u00edciu, chudnutie, alebo naberanie svalov.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\",\"name\":\"Ond\u0159ej Klein\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"caption\":\"Ond\u0159ej Klein\"},\"description\":\"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.\",\"sameAs\":[\"https:\/\/ondrej-klein.cz\/\",\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov? - GymBeam Blog","description":"Ko\u013eko a \u010do jes\u0165, aby ste schudli? Vypo\u010d\u00edtajte si pr\u00edjem energie a rozlo\u017eenie makro\u017eiv\u00edn pre lep\u0161iu kond\u00edciu, chudnutie, alebo naberanie svalov.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/","og_type":"article","og_title":"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov? - GymBeam Blog","og_description":"Ko\u013eko a \u010do jes\u0165, aby ste schudli? Vypo\u010d\u00edtajte si pr\u00edjem energie a rozlo\u017eenie makro\u017eiv\u00edn pre lep\u0161iu kond\u00edciu, chudnutie, alebo naberanie svalov.","og_url":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/","og_site_name":"GymBeam Blog","article_author":"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/","article_published_time":"2020-10-05T06:00:00+00:00","article_modified_time":"2025-08-01T16:17:49+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","type":"image\/png"}],"author":"Ond\u0159ej Klein","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ond\u0159ej Klein","Estimated reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/"},"author":{"name":"Ond\u0159ej Klein","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5"},"headline":"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?","datePublished":"2020-10-05T06:00:00+00:00","dateModified":"2025-08-01T16:17:49+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/"},"wordCount":5297,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","keywords":["fitness kalkula\u010dka","makro\u017eiviny","rast svalovej hmoty"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/","url":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/","name":"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","datePublished":"2020-10-05T06:00:00+00:00","dateModified":"2025-08-01T16:17:49+00:00","description":"Ko\u013eko a \u010do jes\u0165, aby ste schudli? Vypo\u010d\u00edtajte si pr\u00edjem energie a rozlo\u017eenie makro\u017eiv\u00edn pre lep\u0161iu kond\u00edciu, chudnutie, alebo naberanie svalov.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","width":1200,"height":628,"caption":"Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5","name":"Ond\u0159ej Klein","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","caption":"Ond\u0159ej Klein"},"description":"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/187882","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=187882"}],"version-history":[{"count":7,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/187882\/revisions"}],"predecessor-version":[{"id":735632,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/187882\/revisions\/735632"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/187306"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=187882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=187882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=187882"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=187882"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=187882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}