{"id":227952,"date":"2021-03-08T10:05:11","date_gmt":"2021-03-08T09:05:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227952"},"modified":"2025-05-30T12:57:26","modified_gmt":"2025-05-30T10:57:26","slug":"10-tipu-jak-zdrave-pribrat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/","title":{"rendered":"10 tip\u016f, jak zdrav\u011b p\u0159ibrat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#Proc_jeden_clovek_pribira_snad_i_ze_vzduchu_a_druhy_nemuze_pribrat_at_se_snazi_sebevic\" title=\"Pro\u010d jeden \u010dlov\u011bk p\u0159ib\u00edr\u00e1 snad i ze vzduchu a druh\u00fd nem\u016f\u017ee p\u0159ibrat, a\u0165 se sna\u017e\u00ed sebev\u00edc\">Pro\u010d jeden \u010dlov\u011bk p\u0159ib\u00edr\u00e1 snad i ze vzduchu a druh\u00fd nem\u016f\u017ee p\u0159ibrat, a\u0165 se sna\u017e\u00ed sebev\u00edc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#1_Jezte_tolik_energie_kolik_vase_telo_pro_zdrave_pribirani_skutecne_potrebuje\" title=\"1. Jezte tolik energie, kolik va\u0161e t\u011blo pro zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed skute\u010dn\u011b pot\u0159ebuje\">1. Jezte tolik energie, kolik va\u0161e t\u011blo pro zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed skute\u010dn\u011b pot\u0159ebuje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#2_Poskladejte_si_zdravy_jidelnicek_pro_pribrani_telesne_hmotnosti\" title=\"2. Poskl\u00e1dejte si zdrav\u00fd j\u00eddeln\u00ed\u010dek pro p\u0159ibr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti\">2. Poskl\u00e1dejte si zdrav\u00fd j\u00eddeln\u00ed\u010dek pro p\u0159ibr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#3_Jezte_vetsi_porce_a_pouzivejte_vetsi_talire\" title=\"3. Jezte v\u011bt\u0161\u00ed porce a pou\u017e\u00edvejte v\u011bt\u0161\u00ed tal\u00ed\u0159e\">3. Jezte v\u011bt\u0161\u00ed porce a pou\u017e\u00edvejte v\u011bt\u0161\u00ed tal\u00ed\u0159e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#4_Dbejte_na_dostatecne_mnozstvi_bilkovin\" title=\"4. Dbejte na dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin\">4. Dbejte na dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin<\/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.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#5_Jezte_tak_casto_jak_vam_to_vyhovuje_a_vytvorte_si_v_jidle_svuj_osobni_system\" title=\"5. Jezte tak \u010dasto, jak v\u00e1m to vyhovuje, a vytvo\u0159te si v&nbsp;j\u00eddle sv\u016fj osobn\u00ed syst\u00e9m\">5. Jezte tak \u010dasto, jak v\u00e1m to vyhovuje, a vytvo\u0159te si v&nbsp;j\u00eddle sv\u016fj osobn\u00ed syst\u00e9m<\/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.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#6_Sportujte_a_zamerte_se_na_predtreninkovou_a_potreninkovou_vyzivu\" title=\"6. Sportujte a zam\u011b\u0159te se na p\u0159edtr\u00e9ninkovou a potr\u00e9ninkovou v\u00fd\u017eivu\">6. Sportujte a zam\u011b\u0159te se na p\u0159edtr\u00e9ninkovou a potr\u00e9ninkovou v\u00fd\u017eivu<\/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.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#7_Mejte_svacinu_vzdy_po_ruce\" title=\"7. M\u011bjte sva\u010dinu v\u017edy po ruce&nbsp;\">7. M\u011bjte sva\u010dinu v\u017edy po ruce&nbsp;<\/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.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#8_Pripravujte_si_nutricne_a_energeticky_hodnotnejsi_jidla\" title=\"8. P\u0159ipravujte si nutri\u010dn\u011b a energeticky hodnotn\u011bj\u0161\u00ed j\u00eddla\">8. P\u0159ipravujte si nutri\u010dn\u011b a energeticky hodnotn\u011bj\u0161\u00ed j\u00eddla<\/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.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#9_Jezte_rychleji\" title=\"9. Jezte rychleji\">9. Jezte rychleji<\/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.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#10_Vyuzijte_silu_doplnku_stravy_a_tekutou_vyzivu\" title=\"10. Vyu\u017eijte s\u00edlu dopl\u0148k\u016f stravy a tekutou v\u00fd\u017eivu\">10. Vyu\u017eijte s\u00edlu dopl\u0148k\u016f stravy a tekutou v\u00fd\u017eivu<\/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.cz\/blog\/10-tipu-jak-zdrave-pribrat\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?&nbsp;\">Co si z&nbsp;toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pat\u0159\u00edte mezi ty, kte\u0159\u00ed m\u016f\u017eou j\u00edst od r\u00e1na do ve\u010dera a stejn\u011b nep\u0159iberou, a\u0165 se sna\u017e\u00ed sebev\u00edc? Tak to jste tu spr\u00e1vn\u011b, proto\u017ee si <strong>uk\u00e1\u017eeme n\u011bkolik zp\u016fsob\u016f, jak zdrav\u011b p\u0159ibrat.<\/strong> A\u010dkoliv m\u00e1 v\u011bt\u0161ina lid\u00ed sp\u00ed\u0161e opa\u010dn\u00fd probl\u00e9m a \u017eije v&nbsp;domn\u011bn\u00ed, \u017ee p\u0159ib\u00edr\u00e1 snad i ze vzduchu, jsou mezi n\u00e1mi i ti ostatn\u00ed, kte\u0159\u00ed na\u0159\u00edkaj\u00ed na rychl\u00fd metabolismus a spalov\u00e1n\u00ed energie obrovskou rychlost\u00ed jadern\u00e9 reakce. Vyvst\u00e1v\u00e1 pak ot\u00e1zka, jestli existuj\u00ed zp\u016fsoby, kter\u00e9 mohou pomoci p\u0159ibrat i jim?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No jasn\u011b, sta\u010d\u00ed pochopit z\u00e1kladn\u00ed z\u00e1konitosti energetick\u00e9 bilance a <strong>za\u010d\u00edt j\u00edst v\u00edce energie.<\/strong> Ale to neznamen\u00e1, \u017ee vezmete \u00fatokem fast foody, ka\u017ed\u00fd den si d\u00e1te 10&nbsp;000 kcal v\u00fdzvu po vzoru obl\u00edben\u00fdch fitness vzor\u016f a budou se v\u00e1m doma hromadit kel\u00edmky od zmrzliny a pap\u00edrov\u00e9 krabice od pizzy. Jde to zdrav\u011bji, efektivn\u011bji a <strong>bez zbyte\u010dn\u00e9ho n\u00e1r\u016fstu tuku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u010dkoliv v&nbsp;modern\u00edm vysp\u011bl\u00e9m sv\u011bt\u011b \u017eije <strong>v\u00edce lid\u00ed, kte\u0159\u00ed trp\u00ed nadv\u00e1hou nebo obezitou,<\/strong> probl\u00e9mem z\u016fst\u00e1v\u00e1 i <strong>podv\u00e1ha <\/strong>pramen\u00edc\u00ed z&nbsp;nedostate\u010dn\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. To m\u016f\u017ee souviset i s&nbsp;neadekv\u00e1tn\u00edm p\u0159\u00edjmem mikro\u017eivin a \u0159adou zdravotn\u00edch probl\u00e9m\u016f, mezi kter\u00fdmi se m\u016f\u017ee objevit nap\u0159\u00edklad <strong>oslaben\u00fd imunitn\u00ed syst\u00e9m, posti\u017een\u00e9 reproduk\u010dn\u00ed funkce, vypad\u00e1v\u00e1n\u00ed vlas\u016f,<\/strong> probl\u00e9my se suchou k\u016f\u017e\u00ed nebo sn\u00ed\u017eenou hustotou kostn\u00ed tk\u00e1n\u011b a zv\u00fd\u0161enou l\u00e1mavost\u00ed kost\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto probl\u00e9my jsou v\u011bt\u0161inou <strong>viditeln\u011bj\u0161\u00ed u \u017een,<\/strong> kter\u00e9 se sna\u017e\u00ed dos\u00e1hnout dokonal\u00e9 postavy m\u00edsty a\u017e <strong>drasticky omezen\u00fdm energetick\u00fdm p\u0159\u00edjmem a nadm\u011brn\u00fdm cvi\u010den\u00edm.<\/strong> To ve v\u00fdsledku vede nejen ke ztr\u00e1t\u011b menstruace a plodnosti, ale i vzniku \u0159ady dal\u0161\u00edch zdravotn\u00edch probl\u00e9m\u016f. Skoro stejn\u00e9 obt\u00ed\u017ee mohou postihnout i mu\u017ee, pochopiteln\u011b mimo menstruaci. Krom\u011b toho kombinace nadm\u011brn\u00e9 sportovn\u00ed z\u00e1t\u011b\u017ee a nedostate\u010dn\u00e9ho p\u0159\u00edjmu energie vede <strong>k&nbsp;naru\u0161en\u00ed hormon\u00e1ln\u00ed rovnov\u00e1hy a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/priznaky-nizke-hladiny-testosteronu-a-jak-s-nim-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sn\u00ed\u017een\u00ed hladiny testosteronu<\/strong><\/a><strong> v&nbsp;t\u011ble.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201310]&nbsp;<\/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 is-style-default\">Jak situaci napravit?&nbsp;<\/h3>\n\n\n\n<p><strong>Zv\u00fd\u0161it energetick\u00fd p\u0159\u00edjem<\/strong> a prost\u0159ednictv\u00edm zdrav\u00e9 stravy p\u0159ij\u00edmat tolik kalori\u00ed a mikro\u017eivin, kolik t\u011blo ve skute\u010dnosti pot\u0159ebuje, a dop\u0159\u00e1t mu <strong>\u010das na zotaven\u00ed.<\/strong> To jsou v\u0161ak u\u017e pon\u011bkud v\u00e1\u017en\u011bj\u0161\u00ed dopady honby za dokonal\u00fdm t\u011blem, kter\u00e9 ale bohu\u017eel nejsou v\u00fdjimkou.<\/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.cz\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg\" alt=\"Jak zdrav\u011b p\u0159ibrat\" class=\"wp-image-227997\" style=\"width:843px;height:562px\" title=\"Jak zdrav\u011b p\u0159ibrat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Proc_jeden_clovek_pribira_snad_i_ze_vzduchu_a_druhy_nemuze_pribrat_at_se_snazi_sebevic\"><\/span>Pro\u010d jeden \u010dlov\u011bk p\u0159ib\u00edr\u00e1 snad i ze vzduchu a druh\u00fd nem\u016f\u017ee p\u0159ibrat, a\u0165 se sna\u017e\u00ed sebev\u00edc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Odpov\u011b\u010f hledejte v&nbsp;rozd\u00edlnostech energetick\u00e9ho v\u00fddeje<\/strong> mezi dv\u011bma lidmi. <strong>Karel a Honza jsou identick\u00e1 dvoj\u010data.<\/strong> Oba maj\u00ed 30 let, 180 centimetr\u016f, 75 kilogram\u016f.&nbsp;<\/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><strong>Karel <\/strong>m\u00e1 sedavou pr\u00e1ci a ve voln\u00e9m \u010dase si jde t\u0159ikr\u00e1t do t\u00fddne zab\u011bhat.&nbsp;<\/li>\n\n\n\n<li><strong>Honza <\/strong>pracuje v&nbsp;lese, a m\u00e1 tak manu\u00e1ln\u011b velmi n\u00e1ro\u010dn\u00e9 zam\u011bstn\u00e1n\u00ed. Po pr\u00e1ci si jde ka\u017ed\u00fd den je\u0161t\u011b zasportovat a posilovnu st\u0159\u00edd\u00e1 s&nbsp;b\u011bhem a j\u00edzdou na kole.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se oba brat\u0159i potkaj\u00ed, <strong>Karel si st\u011b\u017euje Honzovi, \u017ee se mus\u00ed hl\u00eddat, aby zbyte\u010dn\u011b nep\u0159ib\u00edral.<\/strong> <strong>Honza naopak \u0159\u00edk\u00e1, \u017ee on by cht\u011bl p\u0159ibrat,<\/strong> ale \u017ee do sebe prost\u011b u\u017e nem\u016f\u017ee dostat v\u00edce j\u00eddla. Vz\u00e1jemn\u011b si tak post\u011b\u017euj\u00ed a shodnou se, \u017ee by se jim hodilo, kdyby si <strong>vym\u011bnili metabolismus.<\/strong> Ale pomohlo by to?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>No nepomohlo,<\/strong> proto\u017ee to nen\u00ed super rychl\u00fdm nebo <a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zpomalen\u00fdm metabolismem,<\/a> ale <strong>energetick\u00fdmi n\u00e1roky jejich rozd\u00edln\u00fdch \u017eivot\u016f.<\/strong> Honza tak m\u016f\u017ee za den sn\u00edst klidn\u011b a\u017e o 2 000 \u20133&nbsp;000 kcal v\u00edce ne\u017e Karel a bude si dr\u017eet v\u00e1hu. Pokud se chcete o energetick\u00e9m v\u00fddeji do\u010d\u00edst v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poj\u010fme se pod\u00edvat na to, jak zdrav\u011b p\u0159ibrat a trochu v\u00edce si p\u0159ibl\u00ed\u017eit, <strong>co vlastn\u011b znamen\u00e1 j\u00edst v\u00edce.<\/strong> Nechcete p\u0159ece p\u0159ibrat zbyte\u010dn\u011b velk\u00e9 mno\u017estv\u00ed tuku, ne?<\/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.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg\" alt=\"Pro\u010d jeden \u010dlov\u011bk p\u0159ib\u00edr\u00e1 snad i ze vzduchu a druh\u00fd nem\u016f\u017ee p\u0159ibrat, i kdy\u017e sn\u00ed v\u0161e, na co m\u00e1 chu\u0165\" class=\"wp-image-227983\" style=\"width:843px;height:562px\" title=\"Pro\u010d jeden \u010dlov\u011bk p\u0159ib\u00edr\u00e1 snad i ze vzduchu a druh\u00fd nem\u016f\u017ee p\u0159ibrat, i kdy\u017e sn\u00ed v\u0161e, na co m\u00e1 chu\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Jezte_tolik_energie_kolik_vase_telo_pro_zdrave_pribirani_skutecne_potrebuje\"><\/span>1. Jezte tolik energie, kolik va\u0161e t\u011blo pro zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed skute\u010dn\u011b pot\u0159ebuje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nastaven\u00edm spr\u00e1vn\u00e9ho energetick\u00e9ho p\u0159\u00edjmu<\/strong> za\u010d\u00edn\u00e1 ka\u017ed\u00fd kvalitn\u011b poskl\u00e1dan\u00fd j\u00eddeln\u00ed\u010dek. Abyste na hmotnosti p\u0159ib\u00edrali, mus\u00edte j\u00edst prost\u0159ednictv\u00edm kvalitn\u00ed stravy o n\u011bco v\u00edce energie, ne\u017e pot\u0159ebujete.&nbsp;<\/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><strong>Pro pomalej\u0161\u00ed nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti<\/strong> p\u0159idejte na energetick\u00e9m p\u0159\u00edjmu asi<strong> o 10 %<\/strong> nad r\u00e1mec va\u0161eho udr\u017eovac\u00edho re\u017eimu, kdy si dr\u017e\u00edte stabiln\u00ed t\u011blesnou hmotnost. Vyj\u00e1d\u0159en\u00edm kalori\u00ed je to pro v\u011bt\u0161inu lid\u00ed&nbsp;zhruba <strong>n\u011bco mezi 200\u2013300 kcal denn\u011b nav\u00edc.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>Pro rychlej\u0161\u00ed nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti<\/strong> p\u0159idejte na energetick\u00e9m p\u0159\u00edjmu asi <strong>o 10\u201320 %<\/strong> nad r\u00e1mec va\u0161eho udr\u017eovac\u00edho re\u017eimu, kdy si dr\u017e\u00edte stabiln\u00ed t\u011blesnou hmotnost. Vyj\u00e1d\u0159en\u00edm kalori\u00ed je to pro v\u011bt\u0161inu lid\u00ed zhruba <strong>n\u011bco mezi 200\u2013700 kcal denn\u011b nav\u00edc.<\/strong> V&nbsp;p\u0159\u00edpad\u011b v\u011bt\u0161\u00edho mno\u017estv\u00ed kalori\u00ed ji\u017e mus\u00edte po\u010d\u00edtat i s&nbsp;p\u0159ibr\u00e1n\u00edm v\u011bt\u0161\u00edho mno\u017estv\u00ed tuku.&nbsp;<\/li>\n\n\n\n<li><strong>Pro nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti s co nejmen\u0161\u00edm mno\u017estv\u00edm tukov\u00e9 tk\u00e1n\u011b<\/strong> se m\u016f\u017eete odrazit od <strong>250 kcal nav\u00edc ka\u017ed\u00fd den.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201312]<\/span><\/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>Pokud jste v&nbsp;minulosti dr\u017eeli v\u00edce diet,<\/strong> je mo\u017en\u00e9, \u017ee se z nich va\u0161e t\u011blo je\u0161t\u011b nesta\u010dilo vzpamatovat a m\u016f\u017eete m\u00edt \u201ezpomalen\u00fd metabolismus\u201c v&nbsp;podob\u011b <strong>adaptivn\u00ed termogeneze.<\/strong> Co za t\u00edmto pojmem hledat?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adaptivn\u00ed termogeneze je zodpov\u011bdn\u00e1 za <strong>v\u011bt\u0161\u00ed sn\u00ed\u017een\u00ed energetick\u00e9ho v\u00fddeje, ne\u017e byste mohli p\u0159edpokl\u00e1dat a vypo\u010d\u00edtat na z\u00e1klad\u011b ztr\u00e1ty t\u011blesn\u00e9 hmotnosti.<\/strong> Takov\u00e1to odchylka m\u016f\u017ee b\u00fdt <strong>i 10\u201315 %<\/strong> od spo\u010d\u00edtan\u00e9ho p\u0159edpokladu nebo <strong>zhruba 50\u2013500 kcal.<\/strong> To je d\u016fvod, pro\u010d byste se v&nbsp;tomto p\u0159\u00edpad\u011b m\u011bli odrazit od <strong>zv\u00fd\u0161en\u00ed kalorick\u00e9ho p\u0159\u00edjmu na z\u00e1klad\u011b va\u0161eho sou\u010dasn\u00e9ho p\u0159\u00edjmu<\/strong>, a nikoliv z&nbsp;hodnoty z&nbsp;kalkula\u010dky makro\u017eivin. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201316]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Orienta\u010dn\u00ed energetick\u00fd p\u0159\u00edjem, ke kter\u00e9mu byste se m\u011bli pro nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti p\u0159ibl\u00ed\u017eit, si m\u016f\u017eete <strong>spo\u010d\u00edtat pomoc\u00ed na\u0161\u00ed online kalkula\u010dky makro\u017eivin,<\/strong> kter\u00e1 zohledn\u00ed i v\u00e1\u0161 tr\u00e9ninkov\u00fd re\u017eim. Pokud se chcete o spr\u00e1vn\u011b nastaven\u00e9m energetick\u00e9m p\u0159\u00edjmu do\u010d\u00edst v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && 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       $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\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-default\"><span class=\"ez-toc-section\" id=\"2_Poskladejte_si_zdravy_jidelnicek_pro_pribrani_telesne_hmotnosti\"><\/span>2. Poskl\u00e1dejte si zdrav\u00fd j\u00eddeln\u00ed\u010dek pro p\u0159ibr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z\u00e1klady racion\u00e1ln\u00edho zdrav\u00e9ho j\u00eddeln\u00ed\u010dku plat\u00ed v\u017edy<\/strong> a p\u0159i p\u0159ib\u00edr\u00e1n\u00ed to plat\u00ed dvojn\u00e1sob. <strong>Lidsk\u00fd organismus nen\u00ed spalovac\u00ed motor,<\/strong> a proto na j\u00eddlo nelze pohl\u00ed\u017eet jen jako na zdroj energie. Prost\u0159ednictv\u00edm stravy pot\u0159ebujeme p\u0159ijmout dostate\u010dn\u00e9 mno\u017estv\u00ed v\u0161ech vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek, stopov\u00fdch prvk\u016f a dal\u0161\u00edch bioaktivn\u00edch l\u00e1tek, jako jsou nap\u0159\u00edklad antioxidanty. Jedin\u011b tak t\u011blu poskytnete v\u0161e, co pot\u0159ebuje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se sestaven\u00edm zdrav\u00e9ho j\u00eddeln\u00ed\u010dku v\u00e1m <strong>pom\u016f\u017ee zdrav\u00fd tal\u00ed\u0159.<\/strong> Pokud pot\u0159ebujete zv\u00fd\u0161it mno\u017estv\u00ed energie ve&nbsp;strav\u011b, jednodu\u0161e v\u00e1m m\u016f\u017ee sta\u010dit <strong>zmen\u0161it porci zeleniny na \u00fakor sacharid\u016f nebo zdrav\u00fdch tuk\u016f<\/strong> v&nbsp;z\u00e1vislosti na va\u0161ich c\u00edlech. Mo\u017en\u00e1 v\u00e1m pom\u016f\u017ee i to, kdy\u017e se <strong>prvn\u011b zam\u011b\u0159\u00edte na konzumaci b\u00edlkovin, sacharid\u016f<\/strong> a a\u017e nakonec s\u00e1hnete po ovoci nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenin\u011b<\/a>. Pamatujte ale, \u017ee i tak byste za den m\u011bli p\u0159ijmout alespo\u0148 400 gram\u016f zeleniny a 200 gram\u016f ovoce.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A pokud si s&nbsp;j\u00eddlem vyhrajete,<\/strong> p\u0159id\u00e1te vo\u0148av\u00e9 ko\u0159en\u00ed, \u010derstv\u00e9 bylinky a celkov\u011b se v\u00e1m budou doslova sb\u00edhat sliny, je pravd\u011bpodobn\u00e9, \u017ee jej <strong>sn\u00edte i v\u00edce,<\/strong> \u010d\u00edm\u017e op\u011bt zv\u00fd\u0161\u00edte energetick\u00fd p\u0159\u00edjem vedouc\u00ed k&nbsp;nab\u00edr\u00e1n\u00ed. A nezapom\u00ednejte na <strong>tuk, ten je nositelem chuti<\/strong> a d\u00edky n\u011bmu chutnaj\u00ed nap\u0159\u00edklad tu\u010dn\u011bj\u0161\u00ed s\u00fdrov\u00e9 nebo smetanov\u00e9 om\u00e1\u010dky \u010di kr\u00e9mov\u00e9 pol\u00e9vky tak skv\u011ble. Dejte si proto p\u0159i p\u0159\u00edprav\u011b j\u00eddla z\u00e1le\u017eet, vyu\u017eijte ve\u0161ker\u00fdch obl\u00edben\u00fdch v\u016fn\u00ed a chut\u00ed a za\u010dn\u011bte vyu\u017e\u00edvat \u010dich a zrak ve sv\u016fj prosp\u011bch. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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><strong>Zdroje b\u00edlkovin:<\/strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, lu\u0161t\u011bniny (hr\u00e1ch, fazole, v\u0161echny druhy \u010do\u010dky, cizrna, edamame), pseudoobiloviny (pohanka, amarant, quinoa), tofu, tempeh, o\u0159echy, sem\u00ednka, rostlinn\u00e9 n\u00e1hra\u017eky masa, lah\u016fdkov\u00e9 dro\u017ed\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky.<\/a><\/li>\n\n\n\n<li><strong>Zdroje tuku:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje,<\/a> olivy, avok\u00e1do, m\u00e1slo a dal\u0161\u00ed zdroje tuku, kter\u00e9 jsou p\u0159irozenou sou\u010d\u00e1st\u00ed \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li>\n\n\n\n<li><strong>Zdroje sacharid\u016f:<\/strong> celozrnn\u00e9 obiloviny a cere\u00e1lie (ovesn\u00e9 vlo\u010dky, mouka, r\u00fd\u017ee, t\u011bstoviny, chl\u00e9b a pe\u010divo), pseudoobiloviny, brambory a bat\u00e1ty, lu\u0161t\u011bniny, ovoce a zelenina.<\/li>\n\n\n\n<li>Pokud v\u00e1s zaj\u00edm\u00e1, co je to ta zdrav\u00e1 strava a jak se nau\u010dit zdrav\u011b j\u00edst, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/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=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg\" alt=\"J\u00eddeln\u00ed\u010dek na p\u0159ib\u00edr\u00e1n\u00ed\" class=\"wp-image-228011\" style=\"width:843px;height:787px\" title=\"J\u00eddeln\u00ed\u010dek na p\u0159ib\u00edr\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___.jpg 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg\" alt=\"Jak p\u0159ibrat, kdy\u017e to nejde?\" class=\"wp-image-228042\" title=\"Jak p\u0159ibrat, kdy\u017e to nejde?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1.jpeg 1365w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Jezte_vetsi_porce_a_pouzivejte_vetsi_talire\"><\/span>3. Jezte v\u011bt\u0161\u00ed porce a pou\u017e\u00edvejte v\u011bt\u0161\u00ed tal\u00ed\u0159e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lid\u00e9 maj\u00ed v\u0161eobecn\u011b sklony <strong>sn\u00edst z&nbsp;v\u011bt\u0161\u00edho tal\u00ed\u0159e v\u011bt\u0161\u00ed mno\u017estv\u00ed j\u00eddla<\/strong>, a t\u00edm p\u00e1dem i energie v&nbsp;porovn\u00e1n\u00ed s&nbsp;men\u0161\u00edm tal\u00ed\u0159em. Zkuste tuto strategii vyu\u017e\u00edt na sob\u011b a <strong>naserv\u00edrujte si v\u011bt\u0161\u00ed porce hlavn\u00edch denn\u00edch j\u00eddel.<\/strong> Takov\u00fdch 100 gram\u016f va\u0159en\u00e9 r\u00fd\u017ee nav\u00edc k&nbsp;ve\u010de\u0159i i k&nbsp;ob\u011bdu v\u00e1m dod\u00e1 kolem 240 kcal nav\u00edc, co\u017e nen\u00ed v\u016fbec m\u00e1lo. <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u201319]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"4_Dbejte_na_dostatecne_mnozstvi_bilkovin\"><\/span>4. Dbejte na dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>B\u00edlkoviny pat\u0159\u00ed mezi nejd\u016fle\u017eit\u011bj\u0161\u00ed \u017eiviny,<\/strong> jeliko\u017e maj\u00ed schopnost stimulovat tvorbu svalov\u00fdch b\u00edlkovin (MPS \u2013 muscle protein synthesis), a mohou tak pomoci s&nbsp;jej\u00edm zv\u011bt\u0161en\u00edm a p\u0159ibr\u00e1n\u00edm aktivn\u00ed t\u011blesn\u00e9 hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/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><strong>V&nbsp;p\u0159\u00edpad\u011b, \u017ee ned\u011bl\u00e1te \u017e\u00e1dn\u00fd sport,<\/strong> ale \u017eijete aktivn\u011bj\u0161\u00edm zp\u016fsobem \u017eivota, v\u00e1\u0161 p\u0159\u00edjem b\u00edlkovin by mohl spadat do rozmez\u00ed<strong> 1,2\u20131,4 gram\u016f na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>Pokud sportujete,<\/strong> v\u00e1\u0161 p\u0159\u00edjem b\u00edlkovin by m\u011bl spadat do rozmez\u00ed <strong>1,4\u20132,2 gram\u016f na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> Horn\u00ed hranice p\u0159\u00edjmu plat\u00ed zejm\u00e9na pro tvrd\u011b silov\u011b cvi\u010d\u00edc\u00ed sportovce. <span style=\"color:#ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin v\u00e1m op\u011bt pom\u016f\u017ee vypo\u010d\u00edtat na\u0161e online kalkula\u010dka makro\u017eivin, kterou najdete v\u00fd\u0161e. Kdy\u017e <strong>nejste schopni pokr\u00fdt sv\u016fj optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem b\u00edlkovin<\/strong> prost\u0159ednictv\u00edm pevn\u00e9 stravy, m\u016f\u017ee v\u00e1m pomoci kvalitn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00fd<\/strong><\/a><strong> nebo rostlinn\u00fd vegan protein.<\/strong> Pokud v\u00e1s zaj\u00edmaj\u00ed i dal\u0161\u00ed zdroje b\u00edlkovin, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Jezte_tak_casto_jak_vam_to_vyhovuje_a_vytvorte_si_v_jidle_svuj_osobni_system\"><\/span>5. Jezte tak \u010dasto, jak v\u00e1m to vyhovuje, a vytvo\u0159te si v&nbsp;j\u00eddle sv\u016fj osobn\u00ed syst\u00e9m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zlat\u00e9 pravidlo zdrav\u00e9ho stravov\u00e1n\u00ed jsou t\u0159i v\u011bt\u0161\u00ed j\u00eddla denn\u011b vhodn\u011b dopln\u011bn\u00e1 sva\u010dinami.<\/strong> Pokud v\u00e1m v\u0161ak vyhovuje j\u00edst b\u011bhem dne m\u00e9n\u011b v\u011bt\u0161\u00edch j\u00eddel, nec\u00edt\u00edte se po sn\u011bzen\u00ed velk\u00e9 porce zral\u00ed na odpo\u010dinek na gau\u010di a jste schopn\u00ed takto \u201esv\u00e9 kalorie uj\u00edst\u201c, pak je v\u0161e v&nbsp;naprost\u00e9m po\u0159\u00e1dku. Ka\u017ed\u00e9mu z&nbsp;n\u00e1s vyhovuje trochu n\u011bco jin\u00e9ho.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostat byste se ale rozhodn\u011b nem\u011bli do situace, kdy <strong>p\u0159es den t\u00e9m\u011b\u0159 nic nej\u00edte a ve\u010der podniknete st\u0159emhlav\u00fd \u00fatok na ledni\u010dku<\/strong> a sp\u00ed\u017e dohromady, kde sn\u00edte v\u0161e, co v\u00e1m p\u0159ijde pod ruku. To nem\u00e1 se zdrav\u00fdm syst\u00e9mem ve stravov\u00e1n\u00ed nic moc spole\u010dn\u00e9ho. M\u011bjte na v\u011bdom\u00ed i to, \u017ee <strong>\u010d\u00edm v\u00edce p\u0159\u00edle\u017eitost\u00ed b\u011bhem dne k&nbsp;j\u00eddlu m\u00e1te, t\u00edm v\u00edce kalori\u00ed m\u016f\u017eete p\u0159ijmout.<\/strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Je vhodn\u00e9 tak m\u00edt&nbsp;v pohotovosti p\u0159ipraven\u00e9 rychl\u00e9 zdrav\u00e9 sva\u010diny,<\/strong> kter\u00fdmi vhodn\u011b dopln\u00edte kalorie. Dob\u0159e v\u00e1m takto m\u016f\u017ee poslou\u017eit obl\u00edben\u00e9 ovoce s jogurtem, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka,<\/a> hrst o\u0159ech\u016f nebo su\u0161en\u00e9ho ovoce \u010di l\u017ei\u010dka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla.<\/a>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5968,6322,31256,28384,30162,7471,5951,48406,37054,34501,49360,48031,51652,9061,30248,28324\" ><\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Sportujte_a_zamerte_se_na_predtreninkovou_a_potreninkovou_vyzivu\"><\/span>6. Sportujte a zam\u011b\u0159te se na p\u0159edtr\u00e9ninkovou a potr\u00e9ninkovou v\u00fd\u017eivu<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg\" alt=\"Jak p\u0159ibrat na v\u00e1ze pro mu\u017ee\" class=\"wp-image-228084\" title=\"Jak p\u0159ibrat na v\u00e1ze pro mu\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Kdy\u017e si jdete zab\u011bhat nebo zacvi\u010dit, <strong>spalujete energii, kterou je t\u0159eba p\u0159ijmout zp\u011bt.<\/strong> Co\u017e nemus\u00ed b\u00fdt takov\u00fd probl\u00e9m i d\u00edky tomu, \u017ee <strong>fyzick\u00e1 aktivita m\u00e1 obecn\u011b pozitivn\u00ed vliv na chu\u0165 k&nbsp;j\u00eddlu.<\/strong> To v\u00e1m op\u011bt d\u00e1v\u00e1 \u0161anci p\u0159ijmout v\u00edce kalori\u00ed v&nbsp;dal\u0161\u00edm j\u00eddle po sportu. Faktem ale z\u016fst\u00e1v\u00e1, \u017ee \u201cprobuzen\u00ed apetitu\u201d m\u016f\u017eete zaznamenat p\u0159i pravideln\u00e9m sportov\u00e1n\u00ed, a nikoliv jednou za \u010das. <span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201325]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prost\u0159ednictv\u00edm hodinov\u00e9 sportovn\u00ed aktivity m\u016f\u017eete pr\u016fm\u011brn\u011b sp\u00e1lit zhruba 200\u2013800 kcal v&nbsp;z\u00e1vislosti na konkr\u00e9tn\u00edm sportu, jeho intenzit\u011b a va\u0161\u00ed t\u011blesn\u00e9 hmotnosti. <strong>Tyto sp\u00e1len\u00e9 kalorie je pot\u0159eba n\u00e1sledn\u011b kompenzovat zv\u00fd\u0161en\u00fdm energetick\u00fdm p\u0159\u00edjmem.<\/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><strong>Dejte si zhruba hodinu p\u0159ed cvi\u010den\u00edm men\u0161\u00ed sva\u010dinu<\/strong> t\u0159eba v&nbsp;podob\u011b kusu ovoce a jogurtu, granoly s&nbsp;ml\u00e9kem nebo <a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a> tak, abyste se c\u00edtili dob\u0159e a nebylo v\u00e1m t\u011b\u017eko b\u011bhem tr\u00e9ninku. Z\u00e1sob\u00edte sv\u00e9 t\u011blo energi\u00ed na v\u00fdkon a m\u016f\u017eete t\u0159eba trumfnout sv\u016fj osobn\u00ed rekord.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Naopak po v\u00fdkonu je ide\u00e1ln\u00ed p\u0159\u00edle\u017eitost rychle nastartovat regenera\u010dn\u00ed procesy<\/strong> a za\u010d\u00edt dopl\u0148ovat \u201csp\u00e1len\u00fd\u201d svalov\u00fd glykogen. S&nbsp;regenerac\u00ed tr\u00e9ninkem po\u0161kozen\u00fdch sval\u016f v\u00e1m pom\u016f\u017ee rychle straviteln\u00fd syrov\u00e1tkov\u00fd protein a sacharidy dopln\u00edte t\u0159eba pomoc\u00ed ban\u00e1nu nebo maltodextrinu \u010di n\u011bjak\u00e9ho jin\u00e9ho rychl\u00e9ho zdroje rychl\u00e9 energie. <strong>Vyu\u017e\u00edt m\u016f\u017eete i <\/strong><a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvalitn\u00ed gainer,<\/strong><\/a> kter\u00fd v&nbsp;sob\u011b ukr\u00fdv\u00e1 poctivou d\u00e1vku b\u00edlkovin i sacharid\u016f.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce se o sp\u00e1len\u00fdch kalori\u00ed prost\u0159ednictv\u00edm sportovn\u00ed aktivity do\u010dtete v na\u0161em&nbsp;\u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/strong><\/a>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Mejte_svacinu_vzdy_po_ruce\"><\/span>7. M\u011bjte sva\u010dinu v\u017edy po ruce&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed nic nep\u0159\u00edjemn\u011bj\u0161\u00edho, ne\u017e kdy\u017e <strong>v\u00e1s p\u0159epadne hlad a vy zrovna nem\u00e1te nic vhodn\u00e9ho po ruce.<\/strong> To pak najednou m\u016f\u017eete m\u00edt hned hor\u0161\u00ed n\u00e1ladu, c\u00edtit v\u011bt\u0161\u00ed podr\u00e1\u017ed\u011bnost a sn\u00edst v\u0161e, co v\u00e1m p\u0159ijde pod ruku. Pokud o sob\u011b v\u00edte, \u017ee b\u011bhem dne pot\u0159ebujete dv\u011b nebo t\u0159i sva\u010diny, p\u0159izp\u016fsobte tomu tvorbu j\u00eddeln\u00ed\u010dku a p\u0159ipravte si je v&nbsp;r\u00e1mci p\u0159\u00edpravy j\u00eddla na dal\u0161\u00ed den. P\u0159ed hladem v\u00e1s m\u016f\u017ee zachr\u00e1nit i <strong>z\u00e1soba proteinov\u00fdch ty\u010dinek<\/strong> v kancel\u00e1\u0159i nebo ve sp\u00ed\u017ei.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Jak\u00e9 sva\u010diny se hod\u00ed pro p\u0159ib\u00edr\u00e1n\u00ed?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sva\u010dinov\u00e9 pe\u010divo.<\/strong> Kus kvalitn\u00edho celozrnn\u00e9ho pe\u010diva (bageta, kaiserka nebo 2 men\u0161\u00ed pl\u00e1tky chleba) namazan\u00e9ho smetanov\u00fdm s\u00fdrem s dv\u011bma pl\u00e1tky \u0161unky, eidamu a vejcem natvrdo s obl\u00edbenou zeleninou v&nbsp;potravinov\u00e9 krabi\u010dce je rychlou a v\u00fd\u017eivnou sva\u010dinou, kter\u00e1 m\u016f\u017ee pr\u016fm\u011brn\u011b obsahovat n\u011bco <strong>kolem 350 kcal.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>Sva\u010dinov\u00e1 skleni\u010dka.<\/strong> Sta\u010d\u00ed vz\u00edt pr\u00e1zdnou skleni\u010dku od <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159echov\u00e9ho m\u00e1sla<\/a> a pomalu na sebe dokola vrstvit plnotu\u010dn\u00fd jogurt, skyr nebo \u0159eck\u00fd jogurt, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/chia-cs\/\" class=\"ek-link\">chia sem\u00ednka<\/a>, a nakonec skleni\u010dku ozdobit obl\u00edben\u00fdm \u010derstv\u00fdm nebo lyofilizovan\u00fdm ovocem a l\u017ei\u010dkou o\u0159echov\u00e9ho m\u00e1sla.&nbsp; Takov\u00e1 sva\u010dina m\u016f\u017ee m\u00edt pr\u016fm\u011brn\u011b <strong>kolem 550 kcal,<\/strong> z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00ed tu\u010dnosti jogurtu a mno\u017estv\u00ed o\u0159echov\u00e9ho m\u00e1sla.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Vyzkou\u0161et m\u016f\u017eete i fermentovan\u00e9 overnight vlo\u010dky,<\/strong> kter\u00e9 jsou komplexn\u00ed lehce stravitelnou sva\u010dinou. Ty pr\u016fm\u011brn\u011b v jedn\u00e9 porci obsahuj\u00ed <strong>asi 279 kcal<\/strong> a n\u00e1vod, jak si je p\u0159ipravit, najdete v&nbsp;\u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fermentovane-overnight-vlocky-s-orisky-a-ovocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitness recept: Fermentovan\u00e9 overnight vlo\u010dky s o\u0159\u00ed\u0161ky a ovocem.<\/strong><\/a>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\">Tvarohov\u00fd <\/a>chia <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/pudink\/\">pudink<\/a><\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/puding-cs\/\"> <\/a>se hod\u00ed m\u00edt p\u0159ipraven v lednici pro p\u0159\u00edpady, \u017ee v\u00e1s p\u0159epadne chu\u0165 na n\u011bco dobr\u00e9ho. Ten pr\u016fm\u011brn\u011b v jedn\u00e9 porci obsahuje <strong>zhruba 214 kcal<\/strong> a n\u00e1vod na jeho p\u0159\u00edpravu najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tvarohovy-chia-pudink-s-ovocem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Fitness recept: Tvarohov\u00fd chia pudink s ovocem.<\/strong><\/a><\/li>\n\n\n\n<li><strong>Jak\u00e9koliv ovoce<\/strong> obsahuje \u0159adu mikro\u017eivin, energii a vl\u00e1kninu nezbytnou pro zdrav\u00e9 za\u017e\u00edv\u00e1n\u00ed. Kdy\u017e vyu\u017eijete benefit\u016f ovoce a proteinov\u00e9 ty\u010dinky nebo su\u0161enky, m\u00e1te kvalitn\u00ed sva\u010dinu kdykoliv po ruce. Jeden v\u011bt\u0161\u00ed <strong>ban\u00e1n a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>MoiM\u00fcv Protein Cookie<\/strong><\/a> tak poskytne n\u011bco <strong>kolem 400 kcal.<\/strong>&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Obl\u00edben\u00e9 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159echov\u00e9 m\u00e1slo<\/strong><\/a> je fajn m\u00edt pro v\u0161echny p\u0159\u00edpady ve sp\u00ed\u017ei doma i v&nbsp;pr\u00e1ci. Kdy\u017e si naberete <strong>pr\u016fm\u011brnou \u010dajovou l\u017ei\u010dku (15 g), p\u0159ijmete zhruba 90 kcal<\/strong> ve form\u011b kvalitn\u00edch tuk\u016f, sacharid\u016f a b\u00edlkovin.&nbsp;<\/li>\n\n\n\n<li><strong>I <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159echy<\/strong><\/a> obsahuj\u00ed zdrav\u00e9 tuky a t\u011blu poskytnou kvalitn\u00ed energii. V&nbsp;jedn\u00e9 hrsti (30 g = +- 10 kus\u016f) <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u o\u0159ech\u016f<\/a> p\u0159ijmete <strong>asi 170 kcal.&nbsp;&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinov\u00e9 ty\u010dinky<\/strong><\/a><strong> a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-susenky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>su\u0161enky<\/strong><\/a> jsou zdravou sva\u010dinou v&nbsp;p\u0159\u00edpad\u011b, \u017ee v\u00e1s za\u010dnou pron\u00e1sledovat chut\u011b na sladk\u00e9, chcete doplnit kvalitn\u00ed b\u00edlkoviny nebo si jen tak pochutnat na n\u011b\u010dem dobr\u00e9m kdykoliv b\u011bhem dne. Na jednu proteinovou ty\u010dinku tak pr\u016fm\u011brn\u011b vych\u00e1z\u00ed n\u011bco kolem 200 kcal a proteinovou su\u0161enku zhruba 300 kcal.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/energeticke-tycinky-flapjacky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Energetick\u00e9 ty\u010dinky &amp; Flapjacky<\/strong><\/a> jsou jednoduchou sva\u010dinou, kter\u00e1 dopln\u00ed energii kdykoliv b\u011bhem dne. V z\u00e1vislosti na hmotnosti pr\u016fm\u011brn\u011b <strong>obsahuj\u00ed kolem 200\u2013400 kcal.<\/strong><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/susene-maso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Su\u0161en\u00e9 maso<\/strong><\/a> dod\u00e1 poctivou porci b\u00edlkovin pro va\u0161e svaly v&nbsp;r\u016fzn\u00fdch chu\u0165ov\u011b vylad\u011bn\u00fdch p\u0159\u00edchut\u00edch. Jedno 50g balen\u00ed pr\u016fm\u011brn\u011b obsahuje n\u011bco <strong>kolem 160 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Ho\u0159k\u00e1 \u010dokol\u00e1da<\/strong> je zdrojem \u0159ady antioxidant\u016f a poctiv\u00e9 d\u00e1vky energie. Jedna 100g tabulka pr\u016fm\u011brn\u00e9 90% ho\u0159k\u00e9 \u010dokol\u00e1dy v\u00e1m poskytne zhruba <strong>590 kcal.<\/strong> D\u00e1le i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitcheat Protein Chocolate<\/strong><\/a> v\u00e1m m\u016f\u017ee hrav\u011b zv\u00fd\u0161it kalorick\u00fd p\u0159\u00edjem d\u00edky <strong>465\u2013513 kcal<\/strong> v jednom balen\u00ed.<\/li>\n\n\n\n<li>Pokud se chcete do\u010d\u00edst v\u00edce tip\u016f na sva\u010diny, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co by m\u011bla obsahovat vyv\u00e1\u017een\u00e1 sva\u010dina a jak zdrav\u011b nahradit kalorick\u00e9 snacky?<\/strong><\/a><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg\" alt=\"Rychl\u00fd metabolismus - jak p\u0159ibrat\" class=\"wp-image-228122\" style=\"width:843px;height:562px\" title=\"Rychl\u00fd metabolismus - jak p\u0159ibrat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Pripravujte_si_nutricne_a_energeticky_hodnotnejsi_jidla\"><\/span>8. P\u0159ipravujte si nutri\u010dn\u011b a energeticky hodnotn\u011bj\u0161\u00ed j\u00eddla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Propa\u0161ujte do j\u00eddeln\u00ed\u010dku v\u00edce kalori\u00ed,<\/strong> ani\u017e byste n\u011bjak\u00fdm zp\u016fsobem m\u011bli pocit, \u017ee mus\u00edte j\u00edst hromady j\u00eddla. Sta\u010d\u00ed dodr\u017eovat principy zdrav\u00e9ho tal\u00ed\u0159e vzhledem k&nbsp;va\u0161im pot\u0159eb\u00e1m a inspirovat se n\u00e1sleduj\u00edc\u00edmi tipy.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg\" alt=\"Jak p\u0159ibrat na v\u00e1ze\" class=\"wp-image-228150\" title=\"Jak p\u0159ibrat na v\u00e1ze\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_.jpg 1344w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Jak vytvo\u0159it nutri\u010dn\u011b a energeticky hodnotn\u011bj\u0161\u00ed j\u00eddla pro p\u0159ib\u00edr\u00e1n\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ovesnou ka\u0161i<\/strong> (60 g ovesn\u00fdch vlo\u010dek)<strong> si p\u0159ipravte z&nbsp;plnotu\u010dn\u00e9ho ml\u00e9ka (270 ml),<\/strong> p\u0159idejte odm\u011brku proteinu (30 g), l\u017e\u00edci o\u0159echov\u00e9ho m\u00e1sla (30 g), sladk\u00fd topping nebo javorov\u00fd sirup (15 ml), 2 \u010dtvere\u010dky ho\u0159k\u00e9 \u010dokol\u00e1dy (8 g), p\u00e1r kousk\u016f ovoce (100 g) a m\u00e1te nutri\u010dn\u011b i energeticky nabit\u00e9 velk\u00e9 j\u00eddlo t\u0159eba v podob\u011b sn\u00eddan\u011b s pr\u016fm\u011brn\u00fdm obsahem kvalitn\u00edch<strong> 825 kcal.&nbsp;&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>P\u0159idejte avok\u00e1do v\u0161ude tam, kde se v\u00e1m to hod\u00ed<\/strong>, a oboha\u0165te si tak t\u0159eba sv\u00e9 sal\u00e1tov\u00e9 m\u00edsy.&nbsp;<\/li>\n\n\n\n<li><strong>Za studena lisovan\u00e9 oleje<\/strong> najdou sv\u00e9 vyu\u017eit\u00ed ve studen\u00e9 kuchyni. D\u00edky nim tak m\u016f\u017eete obohatit a zv\u00fdraznit chu\u0165 t\u011bstovinov\u00e9ho sal\u00e1tu nebo obl\u00edben\u00e9 sacharidov\u00e9 \u010di zeleninov\u00e9 p\u0159\u00edlohy.<\/li>\n\n\n\n<li>Do recept\u016f z&nbsp;asijsk\u00e9 nebo indick\u00e9 kuchyn\u011b vyu\u017eijte <strong>kokosov\u00e9 ml\u00e9ko.<\/strong>&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159ipravte si k&nbsp;j\u00eddlu obl\u00edbenou om\u00e1\u010dku nebo dip.<\/strong> Vyzkou\u0161et m\u016f\u017eete t\u0159eba dip z&nbsp;plnotu\u010dn\u00e9ho b\u00edl\u00e9ho jogurtu, kvalitn\u00edho za studena lisovan\u00e9ho oleje, parmaz\u00e1nu, soli, pep\u0159e a bylinek dle chuti. Ke steaku m\u016f\u017eete zase vyzkou\u0161et dom\u00e1c\u00ed pep\u0159ovou om\u00e1\u010dku, jej\u00ed\u017e z\u00e1klad tvo\u0159\u00ed smetana a m\u00e1slo.&nbsp;&nbsp;<\/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>Obecn\u011b se sna\u017ete vyhled\u00e1vat nutri\u010dn\u011b nabit\u00e1 j\u00eddla, kter\u00e1 jsou bohat\u00e1 na zdrav\u00e9 tuky.<\/strong> Nap\u0159\u00edklad dietn\u00ed tresku nebo pstruha nahra\u010fte tu\u010dn\u011bj\u0161\u00ed rybou t\u0159eba v&nbsp;podob\u011b lososa.&nbsp;Z\u00e1rove\u0148 m\u00edsto brambor a bat\u00e1t\u016f s\u00e1hn\u011bte po r\u00fd\u017ei, t\u011bstovin\u00e1ch a dal\u0161\u00edch celozrnn\u00fdch obilovin\u00e1ch. &nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Jezte_rychleji\"><\/span>9. Jezte rychleji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studie ukazuj\u00ed, \u017ee <strong>lid\u00e9, kte\u0159\u00ed jed\u00ed rychleji, maj\u00ed ve srovn\u00e1n\u00ed s&nbsp;pomalej\u0161\u00edmi jedl\u00edky v\u011bt\u0161\u00ed t\u011blesnou hmotnost.<\/strong> Je to i d\u00edky tomu, \u017ee chv\u00edli zabere, ne\u017e se v&nbsp;t\u011ble odehraje cel\u00e1 kask\u00e1da d\u011bj\u016f, kter\u00e1 v\u00e1m prozrad\u00ed, \u017ee u\u017e se c\u00edt\u00edte nasycen\u00ed. I proto se p\u0159i hubnut\u00ed doporu\u010duje naopak j\u00edst pomaleji. Nemus\u00edte do sebe hned h\u00e1zet j\u00eddlo jako z\u00e1vodn\u00ed jedl\u00edci, pro za\u010d\u00e1tek by mohlo sta\u010dit, \u017ee nebudete zkoumat a pitvat ka\u017ed\u00e9 sousto. <span style=\"color:#ff6600\" class=\"tadv-color\">[26\u201327]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Vyuzijte_silu_doplnku_stravy_a_tekutou_vyzivu\"><\/span>10. Vyu\u017eijte s\u00edlu dopl\u0148k\u016f stravy a tekutou v\u00fd\u017eivu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pokud se nechcete cel\u00fd den c\u00edtit p\u0159ejeden\u00ed a t\u00e9m\u011b\u0159 k&nbsp;prasknut\u00ed<\/strong>, jen abyste sn\u011bdli sv\u00e9 kalorie prost\u0159ednictv\u00edm pevn\u00e9 stravy, <strong>m\u016f\u017eete s\u00e1hnout po kvalitn\u00edch tekut\u00fdch kalori\u00edch.<\/strong> Pro\u010d? Nen\u00ed \u017e\u00e1dn\u00fdm p\u0159ekvapen\u00edm, \u017ee tekut\u00e9 kalorie maj\u00ed ve srovn\u00e1n\u00ed se stejn\u00fdm mno\u017estv\u00edm&nbsp;kalori\u00ed ve form\u011b pevn\u00e9 stravy daleko <strong>men\u0161\u00ed vliv na pocit sytosti.<\/strong> A pr\u00e1v\u011b toho m\u016f\u017eete vyu\u017e\u00edt ve sv\u016fj prosp\u011bch. <span style=\"color:#ff6600\" class=\"tadv-color\">[28\u201329]<\/span><\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jak zv\u00fd\u0161it energetick\u00fd p\u0159\u00edjem pomoc\u00ed dopl\u0148k\u016f stravy a tekut\u00e9 v\u00fd\u017eivy?<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg\" alt=\"Jak zdrav\u011b p\u0159ibrat a neztloustnout\" class=\"wp-image-228183\" title=\"Jak zdrav\u011b p\u0159ibrat a neztloustnout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul id=\"block-57b93185-ed96-43a1-9ddd-17867a195212\" class=\"wp-block-list\">\n<li><strong>Smoothies <\/strong>v\u00e1m pomohou zv\u00fd\u0161it kalorick\u00fd p\u0159\u00edjem na milion r\u016fzn\u00fdch zp\u016fsob\u016f. Dbejte na to, aby smoothie <strong>obsahovalo b\u00edlkoviny, zdrav\u00e9 tuky, a ne jen sacharidy z&nbsp;rozmixovan\u00e9ho ovoce.<\/strong> B\u00edlkoviny z\u00edsk\u00e1te p\u0159id\u00e1n\u00edm ml\u00e9\u010dn\u00e9ho produktu, jako je t\u0159eba \u0159eck\u00fd nebo b\u00edl\u00fd jogurt \u010di proteinu. Zdrav\u00e9 tuky najdete v&nbsp;chia sem\u00ednk\u00e1ch, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1du <\/a>nebo o\u0159echov\u00fdch m\u00e1slech. <strong>T\u0159eba takov\u00e9 smoothie<\/strong> ze 2&nbsp;ban\u00e1n\u016f, jedn\u00e9 hru\u0161ky, odm\u011brky proteinu, 20 g chia sem\u00ednek, 20 g mouky z ovesn\u00fdch vlo\u010dek, 15 g ara\u0161\u00eddov\u00e9ho m\u00e1sla, 200 ml plnotu\u010dn\u00e9ho ml\u00e9ka a vody vyjde pr\u016fm\u011brn\u011b na \u00factyhodn\u00fdch <strong>750 kalori\u00ed.<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/all-in-one\" target=\"_blank\" rel=\"noreferrer noopener\">Kvalitn\u00ed gainery v&nbsp;podob\u011b all-in-one sm\u011bs\u00ed<\/a><\/strong> se hod\u00ed kdykoliv b\u011bhem dne pro zv\u00fd\u0161en\u00ed energetick\u00e9ho p\u0159\u00edjmu, dopln\u011bn\u00ed energie, b\u00edlkovin i \u0159ady mikro\u017eivin. Pro sportovce mohou b\u00fdt gainery zaj\u00edmavou volbou k&nbsp;pokryt\u00ed \u201cvysportovan\u00e9 energie.\u201d Kvalitn\u00ed gainery mohou poslou\u017eit i jako posledn\u00ed z\u00e1chrana, kdy\u017e zrovna nest\u00edh\u00e1te jedno v\u011bt\u0161\u00ed denn\u00ed j\u00eddlo. Gainery v&nbsp;jedn\u00e9 d\u00e1vce zpravidla obsahuj\u00ed n\u011bco kolem 350\u2013450 kcal. Pr\u00e9miov\u00e1 all-in-one sm\u011bs <a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\">FueGain<\/a> obsahuje v jedn\u00e9 d\u00e1vce <strong>446 kcal.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\">Proteiny<\/a><\/strong> jsou fajn volbou pro regeneraci tr\u00e9ninkem po\u0161kozen\u00fdch sval\u016f a dopln\u011bn\u00ed b\u00edlkovin kdykoliv b\u011bhem dne. Spole\u010dn\u011b s&nbsp;ovocem mohou b\u00fdt i ob\u010dasnou vhodnou sva\u010dinou. D\u00e1vka proteinu <strong>Just Whey a ban\u00e1n<\/strong> tak vych\u00e1z\u00ed pr\u016fm\u011brn\u011b na <strong>necel\u00fdch 200 kcal.<\/strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinek<\/strong><\/a> m\u016f\u017ee p\u0159i jeho <strong>nedostatku v&nbsp;organismu v\u00e9st ke sn\u00ed\u017een\u00ed chuti<\/strong> k&nbsp;j\u00eddlu. Proto se zam\u011b\u0159te na jeho dostate\u010dn\u00fd p\u0159\u00edjem formou vhodn\u00fdch potravin nebo dopl\u0148k\u016f stravy. <strong>Mezi jeho bohat\u00e9 zdroje pat\u0159\u00ed<\/strong> ovesn\u00e9 vlo\u010dky, hov\u011bz\u00ed maso, lu\u0161t\u011bniny, d\u00fd\u0148ov\u00e1 sem\u00ednka, o\u0159echy nebo \u00fast\u0159ice. <span class=\"tadv-color\" style=\"color:#ff6600\">[30\u201331]<\/span><\/li>\n\n\n\n<li><strong>Nepijte vodu p\u0159ed j\u00eddlem.<\/strong> Studie nazna\u010duj\u00ed, \u017ee takto m\u016f\u017eete sn\u00edst m\u00e9n\u011b j\u00eddla, co\u017e m\u00e1 za n\u00e1sledek sn\u00ed\u017een\u00ed energetick\u00e9ho p\u0159\u00edjmu. <span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z\u00e1kladem hubnut\u00ed i p\u0159ib\u00edr\u00e1n\u00ed je energetick\u00e1 bilance.<\/strong> V&nbsp;tomto p\u0159\u00edpad\u011b je jednodu\u0161e zapot\u0159eb\u00ed p\u0159ij\u00edmat v\u00edce energie, ne\u017e j\u00ed sp\u00e1l\u00edte. Nen\u00ed to \u017e\u00e1dn\u00e1 v\u011bda, sta\u010d\u00ed za\u010d\u00edt br\u00e1t j\u00eddlo jako sv\u00e9ho k\u00e1mo\u0161e a nikoliv nep\u0159\u00edtele. Za <strong>udr\u017eiteln\u00e9 tempo p\u0159ib\u00edr\u00e1n\u00ed m\u016f\u017eeme ozna\u010dit zhruba 0,5 kilogram\u016f t\u00fddn\u011b,<\/strong> co\u017e znamen\u00e1 n\u011bco kolem <strong>550 kcal<\/strong> ve va\u0161em j\u00eddeln\u00ed\u010dku nav\u00edc ka\u017ed\u00fd den. V&nbsp;p\u0159\u00edpad\u011b, \u017ee chcete <strong>co nejv\u00edce minimalizovat n\u00e1r\u016fst tukov\u00e9 tk\u00e1n\u011b<\/strong>, m\u011bli byste se dr\u017eet zhruba <strong>kolem 250 kcal nav\u00edc ka\u017ed\u00fd den.<\/strong> A co je nejd\u016fle\u017eit\u011bj\u0161\u00ed, dejte tomu \u010das.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zhruba <strong>jednou za dva t\u00fddny si ve stejn\u00fd den a za stejn\u00fdch podm\u00ednek zkontrolujte sv\u016fj pokrok.<\/strong> Pokud bude \u010d\u00edslo na v\u00e1ze i va\u0161e t\u011blesn\u00e9 obvody stejn\u00e9, jednodu\u0161e do j\u00eddeln\u00ed\u010dku <strong>p\u0159idejte alespo\u0148 dal\u0161\u00edch 250 kcal.<\/strong> Nezapom\u00ednejte ani na sport, kter\u00fd v\u00e1m pom\u00e1h\u00e1 z\u016fstat v&nbsp;kondici a t\u0159eba i zv\u00fd\u0161it chu\u0165 k&nbsp;j\u00eddlu. V&nbsp;ot\u00e1zce <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">budov\u00e1n\u00ed sval\u016f a zdrav\u00e9ho n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti<\/a> je fajn <strong>v\u011bnovat se silov\u00e9mu tr\u00e9ninku zhruba 2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> D\u00e1te tak sval\u016fm pot\u0159ebn\u00fd impuls k jejich r\u016fstu a zpevn\u011bn\u00ed.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e m\u00e1te pocit, \u017ee m\u016f\u017eete sn\u00edst cokoliv, co v\u00e1m p\u0159ijde pod ruku, a nep\u0159iberete ani gram, zkuste do j\u00eddeln\u00ed\u010dku propa\u0161ovat <strong>energeticky i nutri\u010dn\u011b hodnotn\u011bj\u0161\u00ed j\u00eddla a potraviny.<\/strong> Zam\u011b\u0159te se na dostate\u010dn\u00fd p\u0159\u00edjem energie a b\u00edlkovin v&nbsp;tolika denn\u00edch j\u00eddlech, kolik v\u00e1m vyhovuje. Se zv\u00fd\u0161en\u00edm energetick\u00e9ho p\u0159\u00edjmu m\u016f\u017ee pomoci i kvalitn\u00ed protein, gainer nebo smoothies na milion r\u016fzn\u00fdch zp\u016fsob\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A co je p\u0159i zdrav\u00e9m nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti to nejd\u016fle\u017eit\u011bj\u0161\u00ed podle v\u00e1s? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti, rady a tipy k \u00fasp\u011b\u0161n\u00e9mu nab\u00edr\u00e1n\u00ed. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tel\u00e9 dozv\u011bd\u011bli, jak zvl\u00e1dnout zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed.<\/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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak zdrav\u011b p\u0159ibrat? V \u010dl\u00e1nku prozrad\u00edme 10 tip\u016f, jak zvl\u00e1dnete p\u0159ibrat, i kdy\u017e m\u00e1te dojem, \u017ee vlastn\u00edte metabolismus rychlosti z\u00e1vodn\u00edho auta.<\/p>\n","protected":false},"author":65,"featured_media":227955,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6525,7353,7599,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227952","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-energie","9":"tag-strava-cs","10":"tag-vaha-cs","11":"tag-zdravy-zivotni-styl","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>10 tip\u016f, jak zdrav\u011b p\u0159ibrat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zdrav\u011b p\u0159ibrat? 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