{"id":229977,"date":"2021-03-08T10:05:00","date_gmt":"2021-03-08T09:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229977"},"modified":"2025-05-05T11:01:31","modified_gmt":"2025-05-05T09:01:31","slug":"10-tipov-ako-zdravo-pribrat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/","title":{"rendered":"10 tipov, ako zdravo pribra\u0165"},"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\/10-tipov-ako-zdravo-pribrat\/#Preco_jeden_clovek_pribera_snad_aj_zo_vzduchu_a_druhy_nemoze_pribrat_nech_sa_snazi_akokolvek\" title=\"Pre\u010do jeden \u010dlovek priber\u00e1 sn\u00e1\u010f aj zo vzduchu a druh\u00fd nem\u00f4\u017ee pribra\u0165, nech sa sna\u017e\u00ed akoko\u013evek\">Pre\u010do jeden \u010dlovek priber\u00e1 sn\u00e1\u010f aj zo vzduchu a druh\u00fd nem\u00f4\u017ee pribra\u0165, nech sa sna\u017e\u00ed akoko\u013evek<\/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\/10-tipov-ako-zdravo-pribrat\/#1_Jedzte_tolko_energie_kolko_vase_telo_pre_zdrave_priberanie_skutocne_potrebuje\" title=\"1. Jedzte to\u013eko energie, ko\u013eko va\u0161e telo pre zdrav\u00e9 priberanie skuto\u010dne potrebuje\">1. Jedzte to\u013eko energie, ko\u013eko va\u0161e telo pre zdrav\u00e9 priberanie skuto\u010dne potrebuje<\/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\/10-tipov-ako-zdravo-pribrat\/#2_Poskladajte_si_zdravy_jedalnicek_na_priberanie_telesnej_hmotnosti\" title=\"2. Poskladajte si zdrav\u00fd jed\u00e1lni\u010dek na priberanie telesnej hmotnosti\">2. Poskladajte si zdrav\u00fd jed\u00e1lni\u010dek na priberanie telesnej 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.sk\/blog\/10-tipov-ako-zdravo-pribrat\/#3_Jedzte_vacsie_porcie_a_pouzivajte_vacsie_taniere\" title=\"3. Jedzte v\u00e4\u010d\u0161ie porcie a pou\u017e\u00edvajte v\u00e4\u010d\u0161ie taniere\">3. Jedzte v\u00e4\u010d\u0161ie porcie a pou\u017e\u00edvajte v\u00e4\u010d\u0161ie taniere<\/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\/10-tipov-ako-zdravo-pribrat\/#4_Dbajte_na_dostatocne_mnozstvo_bielkovin\" title=\"4. Dbajte na dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn\">4. Dbajte na dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn<\/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\/10-tipov-ako-zdravo-pribrat\/#5_Jedzte_tak_casto_ako_vam_to_vyhovuje_vytvorte_si_v_jedle_svoj_osobny_system\" title=\"5. Jedzte tak \u010dasto, ako v\u00e1m to vyhovuje, vytvorte si v&nbsp;jedle svoj osobn\u00fd syst\u00e9m\">5. Jedzte tak \u010dasto, ako v\u00e1m to vyhovuje, vytvorte si v&nbsp;jedle svoj osobn\u00fd 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.sk\/blog\/10-tipov-ako-zdravo-pribrat\/#6_Sportujte_a_zamerajte_sa_na_predtreningovu_a_potreningovu_vyzivu\" title=\"6. \u0160portujte a zamerajte sa na predtr\u00e9ningov\u00fa a potr\u00e9ningov\u00fa v\u00fd\u017eivu\">6. \u0160portujte a zamerajte sa na predtr\u00e9ningov\u00fa a potr\u00e9ningov\u00fa 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.sk\/blog\/10-tipov-ako-zdravo-pribrat\/#7_Majte_obcerstvenie_vzdy_po_ruke\" title=\"7. Majte ob\u010derstvenie v\u017edy po ruke&nbsp;\">7. Majte ob\u010derstvenie v\u017edy po ruke&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.sk\/blog\/10-tipov-ako-zdravo-pribrat\/#8_Pripravujte_si_nutricne_a_energeticky_hodnotnejsie_jedla\" title=\"8. Pripravujte si nutri\u010dne a energeticky hodnotnej\u0161ie jedl\u00e1\">8. Pripravujte si nutri\u010dne a energeticky hodnotnej\u0161ie jedl\u00e1<\/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\/10-tipov-ako-zdravo-pribrat\/#9_Jedzte_rychlejsie\" title=\"9. Jedzte r\u00fdchlej\u0161ie\">9. Jedzte r\u00fdchlej\u0161ie<\/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\/10-tipov-ako-zdravo-pribrat\/#10_Vyuzite_silu_doplnkov_stravy_a_tekutu_vyzivu\" title=\"10. Vyu\u017eite silu doplnkov stravy a tekut\u00fa v\u00fd\u017eivu\">10. Vyu\u017eite silu doplnkov stravy a tekut\u00fa 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.sk\/blog\/10-tipov-ako-zdravo-pribrat\/#Vsetko_co_potrebujete_vediet_o_tom_ako_zdravo_pribrat\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako zdravo pribra\u0165\">V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako zdravo pribra\u0165<\/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\/10-tipov-ako-zdravo-pribrat\/#Co_si_z_toho_vziat\" title=\"\u010co si z&nbsp;toho vzia\u0165?&nbsp;\">\u010co si z&nbsp;toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Patr\u00edte medzi t\u00fdch, ktor\u00ed m\u00f4\u017eu jes\u0165 od r\u00e1na do ve\u010dera a aj tak nepriber\u00fa, nech sa sna\u017eia akoko\u013evek? Ste tu spr\u00e1vne, preto\u017ee si <strong>uk\u00e1\u017eeme nieko\u013eko sp\u00f4sobov, ako zdravo pribra\u0165.<\/strong> Napriek tomu, \u017ee m\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed sk\u00f4r opa\u010dn\u00fd probl\u00e9m a \u017eije v domnienke, \u017ee priber\u00e1 sn\u00e1\u010f aj zo vzduchu, s\u00fa medzi nami aj t\u00ed, ktor\u00ed lamentuj\u00fa nad r\u00fdchlym metabolizmom a spa\u013eovan\u00edm energie obrovskou r\u00fdchlos\u0165ou jadrovej reakcie. Potom sa vynor\u00ed ot\u00e1zka, v ktorej sa p\u00fdtaj\u00fa, \u010di existuj\u00fa sp\u00f4soby, ktor\u00e9 aj im m\u00f4\u017eu pom\u00f4c\u0165 pribra\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasn\u00e9, sta\u010d\u00ed pochopi\u0165 z\u00e1kladn\u00e9 z\u00e1konitosti energetickej bilancie a <strong>za\u010da\u0165 jes\u0165 viac energie.<\/strong> To v\u0161ak neznamen\u00e1, \u017ee za\u00fato\u010d\u00edte na fast foody, ka\u017ed\u00fd de\u0148 si d\u00e1te 10 000 kcal v\u00fdzvu pod\u013ea vzoru ob\u013e\u00faben\u00fdch fitness idolov a bud\u00fa sa v\u00e1m doma hromadi\u0165 t\u00e9gliky od zmrzliny \u010di papierov\u00e9 krabice od pizze. Ide to zdrav\u0161ie, efekt\u00edvnej\u0161ie a <strong>bez zbyto\u010dn\u00e9ho n\u00e1rastu tuku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hoci v modernom vyspelom svete \u017eije <strong>viac \u013eud\u00ed, ktor\u00ed trpia nadv\u00e1hou alebo obezitou,<\/strong> probl\u00e9mom zost\u00e1va tie\u017e <strong>podv\u00e1ha <\/strong>prameniaca z nedostato\u010dn\u00e9ho energetick\u00e9ho pr\u00edjmu. To m\u00f4\u017ee s\u00favisie\u0165 aj s neadekv\u00e1tnym pr\u00edjmom mikro\u017eiv\u00edn a mno\u017estvom zdravotn\u00fdch probl\u00e9mov, medzi ktor\u00fdmi sa m\u00f4\u017ee objavi\u0165 napr\u00edklad <strong>oslaben\u00fd imunitn\u00fd syst\u00e9m, postihnut\u00e9 reproduk\u010dn\u00e9 funkcie, vypad\u00e1vanie vlasov,<\/strong> probl\u00e9my so suchou ko\u017eou alebo zn\u00ed\u017eenou hustotou kostn\u00e9ho tkaniva a zv\u00fd\u0161enou l\u00e1mavos\u0165ou kost\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Tieto probl\u00e9my s\u00fa v\u00e4\u010d\u0161inou <strong>vidite\u013enej\u0161ie u \u017eien,<\/strong> ktor\u00e9 sa sna\u017eia dosiahnu\u0165 dokonal\u00fa postavu, miestami a\u017e <strong>drasticky obmedzen\u00fdm energetick\u00fdm pr\u00edjmom a nadmern\u00fdm cvi\u010den\u00edm.<\/strong> To v kone\u010dnom d\u00f4sledku vedie nielen k vymiznutiu men\u0161tru\u00e1cie a plodnosti, ale aj vzniku mnoh\u00fdch \u010fal\u0161\u00edch zdravotn\u00fdch probl\u00e9mov. Takmer rovnak\u00e9 \u0165a\u017ekosti m\u00f4\u017eu postihn\u00fa\u0165 aj mu\u017eov, pochopite\u013ene, okrem men\u0161tru\u00e1cie. Kombin\u00e1cia nadmernej \u0161portovej z\u00e1\u0165a\u017ee a nedostato\u010dn\u00e9ho pr\u00edjmu energie navy\u0161e vedie <strong>k naru\u0161eniu hormon\u00e1lnej rovnov\u00e1hy a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/priznaky-nizkej-hladiny-testosteronu-a-ako-s-nou-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zn\u00ed\u017eeniu hladiny testoster\u00f3nu<\/strong><\/a><strong> v tele.<\/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\">Ako napravi\u0165 situ\u00e1ciu? <\/h3>\n\n\n\n<p><strong>Zv\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem<\/strong> a prostredn\u00edctvom zdravej stravy prij\u00edma\u0165 to\u013eko kal\u00f3ri\u00ed a mikro\u017eiv\u00edn, ko\u013eko telo v skuto\u010dnosti potrebuje. Tie\u017e mu dopria\u0165 <strong>\u010das na zotavenie.<\/strong> To s\u00fa v\u0161ak u\u017e trochu v\u00e1\u017enej\u0161ie dopady honby za dokonal\u00fdm telom, ktor\u00e9, \u017eia\u013e, nie s\u00fa v\u00fdnimkou.<\/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\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg\" alt=\"Ako zdravo pribra\u0165\" class=\"wp-image-227997\" style=\"width:843px;height:562px\" title=\"Ako zdravo pribra\u0165\" 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=\"Preco_jeden_clovek_pribera_snad_aj_zo_vzduchu_a_druhy_nemoze_pribrat_nech_sa_snazi_akokolvek\"><\/span>Pre\u010do jeden \u010dlovek priber\u00e1 sn\u00e1\u010f aj zo vzduchu a druh\u00fd nem\u00f4\u017ee pribra\u0165, nech sa sna\u017e\u00ed akoko\u013evek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Odpove\u010f h\u013eadajte v rozdielnosti energetick\u00e9ho v\u00fddaju<\/strong> medzi dvoma \u013eu\u010fmi. <strong>Karol a Jano s\u00fa identick\u00e9 dvoj\u010dat\u00e1.<\/strong> Obidvaja maj\u00fa 30 rokov, 180 centimetrov, 75 kilogramov.<\/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>Karol <\/strong>m\u00e1 sedav\u00fa pr\u00e1cu a vo vo\u013enom \u010dase si ide trikr\u00e1t do t\u00fd\u017ed\u0148a zabeha\u0165.<\/li>\n\n\n\n<li><strong>Jano <\/strong>pracuje v lese, m\u00e1 tak manu\u00e1lne ve\u013emi n\u00e1ro\u010dn\u00e9 zamestnanie. Ka\u017ed\u00fd de\u0148 po pr\u00e1ci si ide e\u0161te za\u0161portova\u0165, posil\u0148ov\u0148u strieda s behom a jazdou na bicykli.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa obidvaja bratia stretn\u00fa, <strong>Karol sa s\u0165a\u017euje Janovi, \u017ee sa mus\u00ed kontrolova\u0165, aby zbyto\u010dne nepriberal.<\/strong> <strong>Jano naopak hovor\u00ed, \u017ee on by chcel pribra\u0165,<\/strong> ale \u017ee do seba u\u017e jednoducho nem\u00f4\u017ee dosta\u0165 viac jedla. Vz\u00e1jomne sa tak pos\u0165a\u017euj\u00fa a zhodn\u00fa sa, \u017ee by sa im hodilo, keby si <strong>vymenili metabolizmus.<\/strong> Ale pomohlo by to?<\/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> preto\u017ee to nie je super r\u00fdchlym alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spomalen\u00fdm metabolizmom,<\/a> ale <strong>energetick\u00fdmi n\u00e1rokmi ich rozdielnych \u017eivotov.<\/strong> Jano tak m\u00f4\u017ee za de\u0148 zjes\u0165 pokojne a\u017e o 2 000 \u2013 3 000 kcal viac ako Karol a udr\u017e\u00ed si v\u00e1hu. Pokia\u013e sa chcete o energetickom v\u00fddaji dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/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>Po\u010fme sa pozrie\u0165 na to, ako zdravo pribra\u0165 a trochu viac si pribl\u00ed\u017ei\u0165, <strong>\u010do vlastne znamen\u00e1 jes\u0165 viac.<\/strong> Nechcete predsa pribra\u0165 zbyto\u010dne ve\u013ek\u00e9 mno\u017estvo tuku, nie?<\/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\/2021\/03\/IMG_4910-_-OK-1124x749.jpg\" alt=\"Pre\u010do jeden \u010dlovek priber\u00e1 sn\u00e1\u010f aj zo vzduchu a druh\u00fd nem\u00f4\u017ee pribra\u0165, aj ke\u010f zje v\u0161etko, na \u010do m\u00e1 chu\u0165\" class=\"wp-image-227983\" style=\"width:843px;height:562px\" title=\"Pre\u010do jeden \u010dlovek priber\u00e1 sn\u00e1\u010f aj zo vzduchu a druh\u00fd nem\u00f4\u017ee pribra\u0165, aj ke\u010f zje v\u0161etko, na \u010do 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_Jedzte_tolko_energie_kolko_vase_telo_pre_zdrave_priberanie_skutocne_potrebuje\"><\/span>1. Jedzte to\u013eko energie, ko\u013eko va\u0161e telo pre zdrav\u00e9 priberanie skuto\u010dne potrebuje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nastaven\u00edm spr\u00e1vneho energetick\u00e9ho pr\u00edjmu<\/strong> za\u010d\u00edna ka\u017ed\u00fd kvalitne vyskladan\u00fd jed\u00e1lni\u010dek. Aby ste na hmotnosti priberali prostredn\u00edctvom kvalitnej stravy, mus\u00edte jes\u0165 o nie\u010do viac energie, ne\u017e potrebujete.<\/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>Pre pomal\u0161ie naberanie telesnej hmotnosti<\/strong> pridajte na energetickom pr\u00edjme asi<strong> o 10 %<\/strong> nad r\u00e1mec v\u00e1\u0161ho udr\u017eiavacieho re\u017eimu, ke\u010f si dr\u017e\u00edte stabiln\u00fa telesn\u00fa hmotnos\u0165. Vyjadren\u00edm kal\u00f3ri\u00ed je to pro v\u00e4\u010d\u0161inu \u013eud\u00ed pribli\u017ene <strong>200 \u2013 300 kcal denne navy\u0161e.<\/strong><\/li>\n\n\n\n<li><strong>Pre r\u00fdchlej\u0161ie naberanie telesnej hmotnosti<\/strong> pridajte na energetickom pr\u00edjme asi <strong>o 10 \u2013 20 %<\/strong> nad r\u00e1mec v\u00e1\u0161ho udr\u017eiavacieho re\u017eimu, ke\u010f si dr\u017e\u00edte stabiln\u00fa telesn\u00fa hmotnos\u0165. Vyjadren\u00edm kal\u00f3ri\u00ed je to pro v\u00e4\u010d\u0161inu \u013eud\u00ed pribli\u017ene <strong>200 \u2013 700 kcal denne navy\u0161e.<\/strong> V pr\u00edpade v\u00e4\u010d\u0161ieho mno\u017estva kal\u00f3ri\u00ed u\u017e mus\u00edte po\u010d\u00edta\u0165 aj s pribrat\u00edm v\u00e4\u010d\u0161ieho mno\u017estva tuku.<\/li>\n\n\n\n<li><strong>Pre naberanie telesnej hmotnosti s \u010do najmen\u0161\u00edm mno\u017estvom tukov\u00e9ho tkaniva<\/strong> sa m\u00f4\u017eete odrazi\u0165 od <strong>250 kcal navy\u0161e ka\u017ed\u00fd de\u0148.<\/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>Ak ste v minulosti dr\u017eali viac di\u00e9t,<\/strong> je mo\u017en\u00e9, \u017ee sa z nich va\u0161e telo e\u0161te nesta\u010dilo spam\u00e4ta\u0165 a m\u00f4\u017eete ma\u0165 \u201espomalen\u00fd metabolizmus\u201c v podobe <strong>adapt\u00edvnej termogen\u00e9zy.<\/strong> \u010co h\u013eada\u0165 za t\u00fdmto pojmom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adapt\u00edvna termogen\u00e9za je zodpovedn\u00e1 za <strong>v\u00e4\u010d\u0161ie zn\u00ed\u017eenie energetick\u00e9ho v\u00fddaja, ne\u017e by ste mohli predpoklada\u0165 a vypo\u010d\u00edta\u0165 na z\u00e1klade straty telesnej hmotnosti.<\/strong> Tak\u00e1to odch\u00fdlka m\u00f4\u017ee by\u0165 aj <strong>10 \u2013 15 %<\/strong> od vypo\u010d\u00edtan\u00e9ho predpokladu alebo pribli\u017ene<strong> 50 \u2013 500 kcal.<\/strong> To je d\u00f4vod, pre\u010do by ste sa v tomto pr\u00edpade mali odrazi\u0165 od <strong>zv\u00fd\u0161enia kalorick\u00e9ho pr\u00edjmu na z\u00e1klade v\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho pr\u00edjmu<\/strong>, a nie od hodnoty z kalkula\u010dky makro\u017eiv\u00edn. <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\u00fd energetick\u00fd pr\u00edjem, ku ktor\u00e9mu by ste sa mali pre naberanie telesnej hmotnosti pribl\u00ed\u017ei\u0165, si m\u00f4\u017eete <strong>vypo\u010d\u00edta\u0165 pomocou na\u0161ej online kalkula\u010dky makro\u017eiv\u00edn,<\/strong> ktor\u00e1 zoh\u013eadn\u00ed aj v\u00e1\u0161 tr\u00e9ningov\u00fd re\u017eim. Pokia\u013e sa chcete o spr\u00e1vne nastavenom energetickom pr\u00edjme dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/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 && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('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_Poskladajte_si_zdravy_jedalnicek_na_priberanie_telesnej_hmotnosti\"><\/span>2. Poskladajte si zdrav\u00fd jed\u00e1lni\u010dek na priberanie telesnej hmotnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z\u00e1klady racion\u00e1lneho zdrav\u00e9ho jed\u00e1lni\u010dka platia v\u017edy<\/strong> a pri priberan\u00ed to plat\u00ed dvojn\u00e1sobne. <strong>\u013dudsk\u00fd organizmus nie je spa\u013eovac\u00ed motor,<\/strong> a preto na jedlo nemo\u017eno nazera\u0165 len ako na zdroj energie. Prostredn\u00edctvom stravy potrebujeme prija\u0165 dostato\u010dn\u00e9 mno\u017estvo v\u0161etk\u00fdch vitam\u00ednov, miner\u00e1lnych l\u00e1tok, stopov\u00fdch prvkov a \u010fal\u0161\u00edch bioakt\u00edvnych l\u00e1tok, ako s\u00fa napr\u00edklad antioxidanty. Jedine tak telu poskytnete v\u0161etko, \u010do potrebuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So zostaven\u00edm zdrav\u00e9ho jed\u00e1lni\u010dka v\u00e1m <strong>pom\u00f4\u017ee zdrav\u00fd tanier.<\/strong> Ak potrebujete zv\u00fd\u0161i\u0165 mno\u017estvo energie v strave, jednoducho v\u00e1m m\u00f4\u017ee sta\u010di\u0165 <strong>zmen\u0161i\u0165 porciu zeleniny na \u00fakor sacharidov alebo zdrav\u00fdch tukov,<\/strong> v z\u00e1vislosti od va\u0161ich cie\u013eov. Mo\u017eno v\u00e1m pom\u00f4\u017ee aj to, \u017ee sa najprv<strong> zameriate na konzum\u00e1ciu bielkov\u00edn, sacharidov<\/strong> a a\u017e nakoniec siahnete po ovoc\u00ed alebo zelenine. No pam\u00e4tajte, \u017ee aj tak by ste za de\u0148 mali prija\u0165 aspo\u0148 400 gramov zeleniny a 200 gramov ovocia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pokia\u013e sa s jedlom vyhr\u00e1te,<\/strong> prid\u00e1te vo\u0148av\u00e9 korenie, \u010derstv\u00e9 bylinky a celkovo sa v\u00e1m bud\u00fa doslova zbieha\u0165 sliny, je pravdepodobn\u00e9, \u017ee ho <strong>zjete viac,<\/strong> \u010d\u00edm op\u00e4\u0165 zv\u00fd\u0161ite energetick\u00fd pr\u00edjem ved\u00faci k naberaniu. Nezab\u00fadajte ani na <strong>tuk. Ten je nosite\u013eom chuti<\/strong> a v\u010faka nemu chutia napr\u00edklad tu\u010dnej\u0161ie syrov\u00e9 alebo smotanov\u00e9 om\u00e1\u010dky \u010di kr\u00e9mov\u00e9 polievky tak skvelo. Dajte si preto pri pr\u00edprave jedla z\u00e1le\u017ea\u0165, pou\u017eite v\u0161elijak\u00e9 ob\u013e\u00faben\u00e9 v\u00f4ne \u010di chute a za\u010dnite vyu\u017e\u00edva\u0165 \u010duch aj zrak vo svoj prospech. <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 bielkov\u00edn:<\/strong> m\u00e4so, ryby, morsk\u00e9 plody, mlieko, mlie\u010dne v\u00fdrobky a syry, vajcia, strukoviny (hrach, fazu\u013ea, v\u0161etky druhy \u0161o\u0161ovice, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, edamame), pseudoobilniny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/quinoa\/\" class=\"ek-link\">quinoa<\/a>), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh<\/a>, orechy, semienka, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, lah\u00f4dkov\u00e9 dro\u017edie, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky.<\/a><\/li>\n\n\n\n<li><strong>Zdroje tuku:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orechy a semienka,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oleje,<\/a> olivy, avok\u00e1do, maslo a \u010fal\u0161ie zdroje tuku, ktor\u00e9 s\u00fa prirodzenou s\u00fa\u010das\u0165ou \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/li>\n\n\n\n<li><strong>Zdroje sacharidov:<\/strong> celozrnn\u00e9 obilniny a cere\u00e1lie (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, m\u00faka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, chlieb a pe\u010divo), pseudoobilniny, zemiaky a bataty, strukoviny, ovocie a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>.<\/li>\n\n\n\n<li>Ak v\u00e1s zauj\u00edma, \u010do je to t\u00e1 zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/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\/01\/sk-verzia-min-1124x1049-1.png\" alt=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" class=\"wp-image-209017\" style=\"width:843px;height:787px\" title=\"Jed\u00e1lni\u010dek na priberanie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1-400x373.png 400w\" 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.sk\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg\" alt=\"Ako pribra\u0165, aj ke\u010f to nejde?\" class=\"wp-image-228042\" title=\"Ako pribra\u0165, aj ke\u010f 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_Jedzte_vacsie_porcie_a_pouzivajte_vacsie_taniere\"><\/span>3. Jedzte v\u00e4\u010d\u0161ie porcie a pou\u017e\u00edvajte v\u00e4\u010d\u0161ie taniere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudia maj\u00fa v\u0161eobecne sklony zjes\u0165<strong> z v\u00e4\u010d\u0161ieho taniera v\u00e4\u010d\u0161ie mno\u017estvo jedla<\/strong>, t\u00fdm p\u00e1dom aj energie v porovnan\u00ed s men\u0161\u00edm tanierom. Sk\u00faste t\u00fato strat\u00e9giu vyu\u017ei\u0165 na sebe a <strong>naserv\u00edrujte si v\u00e4\u010d\u0161ie porcie hlavn\u00fdch jed\u00e1l.<\/strong> Tak\u00fdch 100 gramov varenej ry\u017ee navy\u0161e k ve\u010deri aj obedu v\u00e1m dod\u00e1 asi 240 kcal navy\u0161e, \u010do nie je v\u00f4bec m\u00e1lo. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_Dbajte_na_dostatocne_mnozstvo_bielkovin\"><\/span>4. Dbajte na dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bielkoviny patria medzi najd\u00f4le\u017eitej\u0161ie \u017eiviny,<\/strong> ke\u010f\u017ee maj\u00fa schopnos\u0165 stimulova\u0165 tvorbu svalov\u00fdch bielkov\u00edn (MPS \u2013 muscle protein synthesis), a tak m\u00f4\u017eu pom\u00f4c\u0165 so zv\u00e4\u010d\u0161en\u00edm a nabran\u00edm akt\u00edvnej telesnej hmoty. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 pr\u00edpade, \u017ee nerob\u00edte \u017eiadny \u0161port,<\/strong> ale \u017eijete akt\u00edvnej\u0161\u00edm sp\u00f4sobom \u017eivota, v\u00e1\u0161 pr\u00edjem bielkov\u00edn by mohol spada\u0165 do rozmedzia<strong> 1,2 \u2013 1,4 gramu na kilogram telesnej hmotnosti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li><strong>Pokia\u013e \u0161portujete,<\/strong> v\u00e1\u0161 pr\u00edjem bielkov\u00edn by mal spada\u0165 do rozmedzia <strong>1,4 \u2013 2,2 gramu na kilogram telesnej hmotnosti.<\/strong> Horn\u00e9 hranice pr\u00edjmu platia najm\u00e4 pre tvrdo tr\u00e9nuj\u00facich silov\u00fdch \u0161portovcov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1lny pr\u00edjem bielkov\u00edn v\u00e1m op\u00e4\u0165 pom\u00f4\u017ee vypo\u010d\u00edta\u0165 na\u0161a online kalkula\u010dka makro\u017eiv\u00edn, ktor\u00fa n\u00e1jdete vy\u0161\u0161ie. Ke\u010f <strong>nie ste schopn\u00ed pokry\u0165 svoj optim\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn<\/strong> prostredn\u00edctvom pevnej stravy, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 kvalitn\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>srv\u00e1tkov\u00fd<\/strong><\/a><strong> alebo rastlinn\u00fd veg\u00e1nsky prote\u00edn.<\/strong> Ak v\u00e1s zauj\u00edmaj\u00fa aj \u010fal\u0161ie zdroje bielkov\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/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_Jedzte_tak_casto_ako_vam_to_vyhovuje_vytvorte_si_v_jedle_svoj_osobny_system\"><\/span>5. Jedzte tak \u010dasto, ako v\u00e1m to vyhovuje, vytvorte si v&nbsp;jedle svoj osobn\u00fd syst\u00e9m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zlat\u00e9 pravidlo zdrav\u00e9ho stravovania s\u00fa tri v\u00e4\u010d\u0161ie jedl\u00e1 denne, vhodne doplnen\u00e9 desiatou a olovrantom.<\/strong> Pokia\u013e v\u00e1m v\u0161ak vyhovuje jes\u0165 v priebehu d\u0148a menej v\u00e4\u010d\u0161\u00edch jed\u00e1l, nec\u00edtite sa po zjeden\u00ed ve\u013ekej porcie zrel\u00ed na odpo\u010dinok na gau\u010di a ste schopn\u00ed takto \u201esvoje kal\u00f3rie odjes\u0165\u201c, potom je v\u0161etko v \u00faplnom poriadku. Ka\u017ed\u00e9mu z n\u00e1s vyhovuje nie\u010do in\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozhodne by ste sa ale nemali dosta\u0165 do situ\u00e1cie, ke\u010f <strong>cez de\u0148 takmer ni\u010d nezjete a ve\u010der podniknete strmhlav\u00fd \u00fatok na chladni\u010dku<\/strong> a \u0161pajzu dohromady, kde skonzumujete v\u0161etko, \u010do v\u00e1m pr\u00edde pod ruku. To nem\u00e1 so zdrav\u00fdm syst\u00e9mom v stravovan\u00ed ve\u013ea spolo\u010dn\u00e9ho. Myslite aj na to, \u017ee <strong>\u010d\u00edm viac pr\u00edle\u017eitost\u00ed na jedlo v priebehu d\u0148a m\u00e1te, t\u00fdm viac kal\u00f3ri\u00ed m\u00f4\u017eete prija\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Je dobr\u00e9 ma\u0165 tak v pohotovosti pripraven\u00e9 r\u00fdchle zdrav\u00e9 desiaty,<\/strong> ktor\u00fdmi vhodne dopln\u00edte kal\u00f3rie. Takto v\u00e1m m\u00f4\u017ee posl\u00fa\u017ei\u0165 ob\u013e\u00faben\u00e9 ovocie s jogurtom, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e1 ty\u010dinka,<\/a> hrs\u0165 orechov alebo su\u0161en\u00e9ho ovocia \u010di ly\u017ei\u010dka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9ho masla.<\/a><\/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=\"3813,48031,53761,81547,81772,105346\" ><\/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_zamerajte_sa_na_predtreningovu_a_potreningovu_vyzivu\"><\/span>6. \u0160portujte a zamerajte sa na predtr\u00e9ningov\u00fa a potr\u00e9ningov\u00fa 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.sk\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg\" alt=\"Ako pribra\u0165 na v\u00e1he pre mu\u017eov\" class=\"wp-image-228084\" title=\"Ako pribra\u0165 na v\u00e1he pre mu\u017eov\" 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>Ke\u010f si idete zabeha\u0165 alebo zacvi\u010di\u0165, <strong>spa\u013eujete energiu, ktor\u00fa je potrebn\u00e9 prija\u0165 nasp\u00e4\u0165.<\/strong> Nemus\u00ed to by\u0165 tak\u00fd probl\u00e9m aj v\u010faka tomu, \u017ee <strong>fyzick\u00e1 aktivita m\u00e1 v\u0161eobecne pozit\u00edvny vplyv na chu\u0165 do jedla.<\/strong> To v\u00e1m op\u00e4\u0165 d\u00e1va \u0161ancu prija\u0165 viac kal\u00f3ri\u00ed v \u010fal\u0161om jedle po \u0161porte. Faktom v\u0161ak zost\u00e1va, \u017ee \u201eprebudenie apet\u00edtu\u201d m\u00f4\u017eete zaznamena\u0165 pri pravidelnom \u0161portovan\u00ed, a nie raz 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>Prostredn\u00edctvom hodinovej \u0161portovej aktivity m\u00f4\u017eete priemerne sp\u00e1li\u0165 pribli\u017ene 200 \u2013 800 kcal v z\u00e1vislosti od konkr\u00e9tneho \u0161portu, jeho intenzity a va\u0161ej telesnej hmotnosti. <strong>Tieto sp\u00e1len\u00e9 kal\u00f3rie je potrebn\u00e9 n\u00e1sledne kompenzova\u0165 zv\u00fd\u0161en\u00fdm energetick\u00fdm pr\u00edjmom.<\/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>Dajte si asi hodinu pred cvi\u010den\u00edm men\u0161ie jedlo<\/strong>,&nbsp;napr\u00edklad kus ovocia, jogurt, granolu s mliekom alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fa ty\u010dinku<\/a> tak, aby ste sa c\u00edtili dobre a nebolo v\u00e1m \u0165a\u017eko po\u010das tr\u00e9ningu. Z\u00e1sob\u00edte svoje telo energiou na v\u00fdkon a m\u00f4\u017eete takto tie\u017e tromfn\u00fa\u0165 svoj osobn\u00fd rekord.<\/li>\n\n\n\n<li><strong>Naopak, po v\u00fdkone je ide\u00e1lna pr\u00edle\u017eitos\u0165 r\u00fdchlo na\u0161tartova\u0165 regenera\u010dn\u00e9 procesy<\/strong> a za\u010da\u0165 dop\u013a\u0148a\u0165 \u201esp\u00e1len\u00fd\u201d svalov\u00fd glykog\u00e9n. S regener\u00e1ciou tr\u00e9ningom po\u0161koden\u00fdch svalov v\u00e1m pom\u00f4\u017ee r\u00fdchlo str\u00e1vite\u013en\u00fd srv\u00e1tkov\u00fd prote\u00edn a sacharidy dopln\u00edte napr\u00edklad pomocou ban\u00e1nu alebo maltodextr\u00ednu, \u010di nejak\u00e9ho in\u00e9ho r\u00fdchleho zdroja r\u00fdchlej energie. <strong>Pou\u017ei\u0165 m\u00f4\u017eete aj <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvalitn\u00fd gainer,<\/strong><\/a> ktor\u00fd v sebe ukr\u00fdva poctiv\u00fa d\u00e1vku bielkov\u00edn aj sacharidov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o sp\u00e1len\u00fdch kal\u00f3ri\u00e1ch prostredn\u00edctvom \u0161portovej aktivity dozviete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/strong><\/a><\/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_Majte_obcerstvenie_vzdy_po_ruke\"><\/span>7. Majte ob\u010derstvenie v\u017edy po ruke&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie je ni\u010d nepr\u00edjemnej\u0161ie, ako ke\u010f <strong>v\u00e1s prepadne hlad a vy pr\u00e1ve nem\u00e1te po ruke ni\u010d vhodn\u00e9 .<\/strong> M\u00f4\u017eete ma\u0165 potom n\u00e1hle hor\u0161iu n\u00e1ladu, c\u00edti\u0165 v\u00e4\u010d\u0161iu podr\u00e1\u017edenos\u0165 a zjes\u0165 v\u0161etko, \u010do v\u00e1m pr\u00edde pod ruku. Ak o sebe viete, \u017ee cez de\u0148 potrebujete dve alebo tri men\u0161ie jedl\u00e1, prisp\u00f4sobte tomu tvorbu jed\u00e1lni\u010dka a pripravte si ho v r\u00e1mci pr\u00edpravy jedla na \u010fal\u0161\u00ed de\u0148. Pred hladom v\u00e1s m\u00f4\u017ee zachr\u00e1ni\u0165 aj <strong>z\u00e1soba prote\u00ednov\u00fdch ty\u010diniek<\/strong> v kancel\u00e1rii alebo v \u0161pajze.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ak\u00e9 desiaty sa hodia pri priberan\u00ed?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Desiatov\u00e9 pe\u010divo.<\/strong> Kus kvalitn\u00e9ho celozrnn\u00e9ho pe\u010diva (bageta, kajzerka alebo 2 men\u0161ie krajce chleba) natret\u00e9ho smotanov\u00fdm syrom s dvoma pl\u00e1tkami \u0161unky, eidamu a vajcom natvrdo s ob\u013e\u00fabenou zeleninou v potravinovej krabi\u010dke je r\u00fdchlou a v\u00fd\u017eivnou desiatou, ktor\u00e1 m\u00f4\u017ee priemerne obsahova\u0165 <strong>okolo&nbsp;350 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Desiatov\u00fd poh\u00e1r.<\/strong> Sta\u010d\u00ed vzia\u0165 pr\u00e1zdny poh\u00e1r z orie\u0161kov\u00e9ho masla a pomaly vrstvi\u0165 plnotu\u010dn\u00fd jogurt, skyr alebo gr\u00e9cky jogurt, chia semienka, nakoniec poh\u00e1r ozdobi\u0165 ob\u013e\u00faben\u00fdm \u010derstv\u00fdm alebo lyofilizovan\u00fdm ovoc\u00edm a ly\u017ei\u010dkou <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">orie\u0161kov\u00e9ho masla<\/a>. Tak\u00e1 desiata m\u00f4\u017ee ma\u0165 priemerne <strong>okolo&nbsp;550 kcal,<\/strong> z\u00e1le\u017e\u00ed na konkr\u00e9tnej tu\u010dnosti jogurtu a mno\u017estve orie\u0161kov\u00e9ho masla.<\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj fermentovan\u00e9 overnight vlo\u010dky,<\/strong> ktor\u00e9 s\u00fa komplexnou \u013eahko str\u00e1vite\u013enou desiatou. Tie v jednej porcii obsahuj\u00fa priemerne <strong>asi 279 kcal<\/strong> a n\u00e1vod, ako si ich pripravi\u0165, n\u00e1jdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fermentovane-overnight-vlocky-s-orieskami-a-ovocim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitness recept: Fermentovan\u00e9 overnight vlo\u010dky s orie\u0161kami a ovoc\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">Tvarohov\u00fd <\/a>chia <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/tag\/puding\/\" class=\"ek-link\"><strong>puding<\/strong> <\/a>je vhodn\u00e9 ma\u0165 pripraven\u00fd v chladni\u010dke pre pr\u00edpad, \u017ee v\u00e1s prepadne chu\u0165 na nie\u010do dobr\u00e9. Ten v jednej porcii obsahuje priemerne asi<strong>&nbsp;214 kcal<\/strong> a n\u00e1vod na jeho pr\u00edpravu n\u00e1jdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tvarohovy-chia-puding-s-ovocim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitness recept: Tvarohov\u00fd chia puding s ovoc\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li><strong>Ak\u00e9ko\u013evek ovocie<\/strong> obsahuje mno\u017estvo mikro\u017eiv\u00edn, energie a vl\u00e1kninu nevyhnutn\u00fa pre zdrav\u00e9 tr\u00e1venie. Ke\u010f vyu\u017eijete benefity ovocia a prote\u00ednovej ty\u010dinky alebo su\u0161ienky, m\u00e1te kvalitn\u00fa desiatu kedyko\u013evek po ruke. Jeden v\u00e4\u010d\u0161\u00ed <strong>ban\u00e1n a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>MoiM\u00fcv Protein Cookie<\/strong><\/a> tak poskytne pribli\u017ene<strong>&nbsp;400 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Ob\u013e\u00faben\u00e9 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orie\u0161kov\u00e9 maslo<\/strong><\/a> je fajn ma\u0165 pre ka\u017ed\u00fd pr\u00edpad doma v \u0161pajze aj v pr\u00e1ci. Ke\u010f si naberiete <strong>priemern\u00fa \u010dajov\u00fa ly\u017ei\u010dku (15 g), prijmete zhruba 90 kcal<\/strong> vo forme kvalitn\u00fdch tukov, sacharidov a bielkov\u00edn.<\/li>\n\n\n\n<li><strong>Aj <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy<\/strong><\/a> obsahuj\u00fa zdrav\u00e9 tuky a telu poskytn\u00fa kvalitn\u00fa energiu. V jednej hrsti (30 g = \u00b110 kusov) <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u orechov<\/a> prijmete <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.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prote\u00ednov\u00e9 ty\u010dinky<\/strong><\/a><strong> a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinove-cookies\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cookies <\/strong><\/a>s\u00fa zdrav\u00fdmi snackmi v pr\u00edpade, \u017ee v\u00e1s za\u010dn\u00fa prenasledova\u0165 chute na sladk\u00e9 a chcete doplni\u0165 kvalitn\u00e9 bielkoviny alebo si len tak pochutna\u0165 na nie\u010dom dobrom, kedyko\u013evek po\u010das d\u0148a. Na jednu prote\u00ednov\u00fa ty\u010dinku tak priemerne vych\u00e1dza pribli\u017ene 200 kcal a prote\u00ednov\u00fa su\u0161ienku zhruba 300 kcal.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/energy-bars-flapjacks\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Energy bars &amp; Flapjacks<\/strong><\/a> s\u00fa jednoduch\u00fdmi snackmi, ktor\u00e9 doplnia energiu kedyko\u013evek po\u010das d\u0148a. V z\u00e1vislosti od hmotnosti obsahuj\u00fa priemerne<strong> okolo 200 \u2013 400 kcal.<\/strong><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-maso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Su\u0161en\u00e9 m\u00e4so<\/strong><\/a> dod\u00e1 poctiv\u00fa porciu bielkov\u00edn pre va\u0161e svaly v r\u00f4znych chu\u0165ovo vyladen\u00fdch pr\u00edchutiach. Jedno 50 g balenie obsahuje priemerne <strong>okolo&nbsp;160 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Hork\u00e1 \u010dokol\u00e1da<\/strong> je zdrojom mnoh\u00fdch antioxidantov a poctivej d\u00e1vky energie. Jedna 100 g tabu\u013eka priemernej 90 % horkej \u010dokol\u00e1dy v\u00e1m poskytne pribli\u017ene <strong>590 kcal.<\/strong> Taktie\u017e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitcheat Protein Chocolate<\/strong><\/a> v\u00e1m m\u00f4\u017ee hravo zv\u00fd\u0161i\u0165 kalorick\u00fd pr\u00edjem v\u010faka <strong>465 \u2013 513 kcal<\/strong> v jednom balen\u00ed.<\/li>\n\n\n\n<li>Pokia\u013e chcete z\u00edska\u0165 viac tipov na desiaty, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co by mala obsahova\u0165 vyv\u00e1\u017een\u00e1 desiata a \u010d\u00edm nahradi\u0165 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.sk\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg\" alt=\"R\u00fdchly metabolizmus \u2013 ako pribra\u0165\" class=\"wp-image-228122\" style=\"width:843px;height:562px\" title=\"R\u00fdchly metabolizmus \u2013 ako pribra\u0165\" 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_hodnotnejsie_jedla\"><\/span>8. Pripravujte si nutri\u010dne a energeticky hodnotnej\u0161ie jedl\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prepa\u0161ujte do jed\u00e1lni\u010dka viac kal\u00f3ri\u00ed bez toho, aby ste<\/strong> mali nejak\u00fdm sp\u00f4sobom pocit, \u017ee mus\u00edte jes\u0165 hromady jedla. Sta\u010d\u00ed dodr\u017eiava\u0165 princ\u00edpy zdrav\u00e9ho taniera vzh\u013eadom na va\u0161e potreby a in\u0161pirova\u0165 sa nasleduj\u00facimi tipmi.<\/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.sk\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg\" alt=\"Ako pribra\u0165 na v\u00e1he\" class=\"wp-image-228150\" title=\"Ako pribra\u0165 na v\u00e1he\" 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\">Ako vytvori\u0165 nutri\u010dne a energeticky hodnotnej\u0161ie jedl\u00e1 pri priberan\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ovsen\u00fa ka\u0161u<\/strong> (60 g ovsen\u00fdch vlo\u010diek)<strong> si pripravte z plnotu\u010dn\u00e9ho mlieka (270 ml),<\/strong> pridajte odmerku prote\u00ednu (30 g), ly\u017eicu orie\u0161kov\u00e9ho masla (30 g), sladk\u00fa polevu alebo javorov\u00fd sirup (15 ml), 2 \u0161tvor\u010deky horkej \u010dokol\u00e1dy (8 g), nieko\u013eko k\u00faskov ovocia (100 g) a m\u00e1te nutri\u010dne aj energeticky nabit\u00e9 jedlo, napr\u00edklad ra\u0148ajky, s priemern\u00fdm obsahom kvalitn\u00fdch<strong> 825 kcal.&nbsp;&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Pridajte <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do <\/a>v\u0161ade tam, kde v\u00e1m to vyhovuje,<\/strong> a tak si oboha\u0165te napr\u00edklad svoje \u0161al\u00e1tov\u00e9 misy.<\/li>\n\n\n\n<li><strong>Za studena lisovan\u00e9 oleje<\/strong> n\u00e1jdu svoje vyu\u017eitie v studenej kuchyni. V\u010faka nim tak m\u00f4\u017eete obohati\u0165 a zv\u00fdrazni\u0165 chu\u0165 cestovinov\u00e9ho \u0161al\u00e1tu alebo ob\u013e\u00fabenej sacharidovej \u010di zeleninovej pr\u00edlohy.<\/li>\n\n\n\n<li>V receptoch z \u00e1zijskej alebo indickej kuchyne pou\u017eite <strong>kokosov\u00e9 mlieko.<\/strong><\/li>\n\n\n\n<li><strong>Pripravte si k jedlu ob\u013e\u00faben\u00fa om\u00e1\u010dku alebo z\u00e1lievku.<\/strong> Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete napr\u00edklad dip z plnotu\u010dn\u00e9ho bieleho jogurtu, kvalitn\u00e9ho za studena lisovan\u00e9ho oleja, parmez\u00e1nu, soli, korenia a byliniek pod\u013ea chuti. Ku steaku m\u00f4\u017eete zase vysk\u00fa\u0161a\u0165 dom\u00e1cu om\u00e1\u010dku z \u010dierneho korenia, ktorej z\u00e1klad tvor\u00ed smotana a maslo.<\/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>V\u0161eobecne sa sna\u017ete vyh\u013ead\u00e1va\u0165 nutri\u010dne nabit\u00e9 jedl\u00e1, ktor\u00e9 s\u00fa bohat\u00e9 na zdrav\u00e9 tuky.<\/strong> Di\u00e9tnu tresku alebo pstruha nahra\u010fte tu\u010dnej\u0161ou rybou, napr\u00edklad v podobe <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">lososa<\/a>. Z\u00e1rove\u0148 namiesto zemiakov a bat\u00e1t siahnite po ry\u017ei, cestovin\u00e1ch a \u010fal\u0161\u00edch celozrnn\u00fdch obilnin\u00e1ch.<\/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_Jedzte_rychlejsie\"><\/span>9. Jedzte r\u00fdchlej\u0161ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160t\u00fadie ukazuj\u00fa, \u017ee<strong> \u013eudia, ktor\u00ed jedia r\u00fdchlej\u0161ie, maj\u00fa v porovnan\u00ed s pomal\u0161\u00edmi jed\u00e1kmi v\u00e4\u010d\u0161iu telesn\u00fa hmotnos\u0165.<\/strong> Je to aj v\u010faka tomu, \u017ee chv\u00ed\u013eu trv\u00e1, ne\u017e sa v tele odohr\u00e1 cel\u00e1 kask\u00e1da dejov, ktor\u00e1 v\u00e1m prezrad\u00ed, \u017ee ste u\u017e nas\u00fdten\u00ed. Aj preto sa pri chudnut\u00ed odpor\u00fa\u010da jes\u0165 naopak pomal\u0161ie. Nemus\u00edte do seba hne\u010f h\u00e1dza\u0165 jedlo opreteky, na za\u010diatok by mohlo sta\u010di\u0165, \u017ee nebudete sk\u00fama\u0165 a pitva\u0165 ka\u017ed\u00e9 s\u00fasto. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_Vyuzite_silu_doplnkov_stravy_a_tekutu_vyzivu\"><\/span>10. Vyu\u017eite silu doplnkov stravy a tekut\u00fa v\u00fd\u017eivu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pokia\u013e nechcete by\u0165 cel\u00fd de\u0148 prejeden\u00ed takmer na prasknutie<\/strong>, len aby ste zjedli svoje kal\u00f3rie v pevnej strave, <strong>m\u00f4\u017eete siahnu\u0165 po kvalitn\u00fdch tekut\u00fdch kal\u00f3ri\u00e1ch.<\/strong> Pre\u010do? Nie je \u017eiadnym prekvapen\u00edm, \u017ee tekut\u00e9 kal\u00f3rie maj\u00fa v porovnan\u00ed s rovnak\u00fdm mno\u017estvom kal\u00f3ri\u00ed vo forme pevnej stravy \u010faleko <strong>men\u0161\u00ed vplyv na pocit s\u00fdtosti.<\/strong> A pr\u00e1ve toto m\u00f4\u017eete vyu\u017ei\u0165 vo svoj prospech. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ako zv\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem pomocou doplnkov stravy a tekutej 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<ul id=\"block-57b93185-ed96-43a1-9ddd-17867a195212\" class=\"wp-block-list\">\n<li><strong>Smoothie n\u00e1poje <\/strong>v\u00e1m pom\u00f4\u017eu zv\u00fd\u0161i\u0165 kalorick\u00fd pr\u00edjem na mili\u00f3n r\u00f4znych sp\u00f4sobov. Dbajte na to, aby smoothie <strong>obsahovalo bielkoviny a zdrav\u00e9 tuky, nielen sacharidy z rozmixovan\u00e9ho ovocia.<\/strong> Bielkoviny z\u00edskate pridan\u00edm mlie\u010dneho produktu, napr\u00edklad gr\u00e9ckeho alebo bieleho jogurtu, \u010di prote\u00ednu. Zdrav\u00e9 tuky n\u00e1jdete v <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/chia\/\" class=\"ek-link\">chia semienkach<\/a>, avok\u00e1de alebo orie\u0161kov\u00fdch masl\u00e1ch. <strong>&nbsp;Tak\u00e9 smoothie<\/strong> z 2 ban\u00e1nov, jednej hru\u0161ky, odmerky prote\u00ednu, 20 g chia semienok, 20 g m\u00faky z ovsen\u00fdch vlo\u010diek, 15 g ara\u0161idov\u00e9ho masla, 200 ml plnotu\u010dn\u00e9ho mlieka a vody, vyjde priemerne na \u00factyhodn\u00fdch <strong>750 kal\u00f3ri\u00ed.<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/69-all-in-one\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kvalitn\u00e9 gainery v&nbsp;podobe all-in-one zmes\u00ed<\/a><\/strong> sa hodia kedyko\u013evek v priebehu d\u0148a na zv\u00fd\u0161enie energetick\u00e9ho pr\u00edjmu, doplnenie energie, bielkov\u00edn aj mnoh\u00fdch mikro\u017eiv\u00edn. Pre \u0161portovcov m\u00f4\u017eu by\u0165 gainery zauj\u00edmavou vo\u013ebou na pokrytie \u201evy\u0161portovanej energie\u201c. Kvalitn\u00e9 gainery m\u00f4\u017eu posl\u00fa\u017ei\u0165 aj ako posledn\u00e1 z\u00e1chrana, ke\u010f pr\u00e1ve nest\u00edhate jedno v\u00e4\u010d\u0161ie jedlo. Gainery obsahuj\u00fa v jednej d\u00e1vke spravidla okolo 350 \u2013 450 kcal. Pr\u00e9miov\u00e1 all-in-one zmes <a href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" class=\"ek-link\">FueGain<\/a> obsahuje <strong>446 kcal <\/strong>v jednej d\u00e1vke.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Prote\u00edny<\/a><\/strong> s\u00fa fajn vo\u013ebou na regener\u00e1ciu tr\u00e9ningom po\u0161koden\u00fdch svalov a doplnenie bielkov\u00edn kedyko\u013evek po\u010das d\u0148a. Spolo\u010dne s ovoc\u00edm m\u00f4\u017eu by\u0165 tie\u017e vhodnou ob\u010dasnou desiatou. D\u00e1vka prote\u00ednu <strong>Just Whey a ban\u00e1n<\/strong> tak vych\u00e1dza priemerne na <strong>necel\u00fdch 200 kcal.<\/strong><\/li>\n\n\n\n<li><strong><a aria-label=\"Zinok (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" rel=\"noreferrer noopener\">Zinok<\/a><\/strong> m\u00f4\u017ee pri jeho <strong>nedostatku v organizme vies\u0165 k zn\u00ed\u017eeniu chuti<\/strong> do jedla. Preto sa zamerajte na jeho dostato\u010dn\u00fd pr\u00edjem formou vhodn\u00fdch potrav\u00edn alebo doplnkov stravy. <strong>Medzi jeho bohat\u00e9 zdroje patria<\/strong> ovsen\u00e9 vlo\u010dky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a>, strukoviny, tekvicov\u00e9 semienka, orechy alebo ustrice. <span class=\"tadv-color\" style=\"color: #ff6600\">[30\u201331]<\/span><\/li>\n\n\n\n<li><strong>Nepite vodu pred jedlom.<\/strong> \u0160t\u00fadie nazna\u010duj\u00fa, \u017ee takto m\u00f4\u017eete skonzumova\u0165 menej jedla, \u010do m\u00e1 za n\u00e1sledok zn\u00ed\u017eenie energetick\u00e9ho pr\u00edjmu. <span style=\"color: #ff6600\" class=\"tadv-color\">[32]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\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_tom_ako_zdravo_pribrat\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako zdravo pribra\u0165<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 zdravo pribra\u0165? 10 tipov, ako na to I GymBeam I FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KsG7_RQ3NXw?start=20&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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 is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z&nbsp;toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z\u00e1kladom chudnutia aj priberania je energetick\u00e1 bilancia.<\/strong> V tomto pr\u00edpade je jednoducho potrebn\u00e9 prij\u00edma\u0165 viac energie, ne\u017e sp\u00e1lite. Nie je to \u017eiadna veda, sta\u010d\u00ed za\u010da\u0165 bra\u0165 jedlo ako svojho kamo\u0161a, nie nepriate\u013ea. Za <strong>udr\u017eate\u013en\u00e9 tempo priberania m\u00f4\u017eeme ozna\u010di\u0165 zhruba 0,5 kilogramu t\u00fd\u017edenne,<\/strong> \u010do znamen\u00e1 ka\u017ed\u00fd de\u0148 pribli\u017ene <strong>550 kcal<\/strong> navy\u0161e vo va\u0161om jed\u00e1lni\u010dku. Pokia\u013e chcete <strong>\u010do najviac minimalizova\u0165 n\u00e1rast tukov\u00e9ho tkaniva<\/strong>, mali by ste sa dr\u017ea\u0165 okolo<strong> 250 kcal navy\u0161e ka\u017ed\u00fd de\u0148.<\/strong> A \u010do je najd\u00f4le\u017eitej\u0161ie, dajte tomu \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pribli\u017ene <strong>raz za dva t\u00fd\u017edne si v rovnak\u00fd de\u0148 a za rovnak\u00fdch podmienok skontrolujte svoj pokrok.<\/strong> Ak bude \u010d\u00edslo na v\u00e1he toto\u017en\u00e9 a nezmenia sa ani va\u0161e telesn\u00e9 obvody, jednoducho do jed\u00e1lni\u010dka <strong>pridajte aspo\u0148 \u010fal\u0161\u00edch 250 kcal.<\/strong> Nezab\u00fadajte ani na \u0161port, ktor\u00fd v\u00e1m pom\u00e1ha zosta\u0165 v kond\u00edcii a napr\u00edklad aj zv\u00fd\u0161i\u0165 chu\u0165 na jedlo. V ot\u00e1zke <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">budovania svalov a zdrav\u00e9ho n\u00e1rastu telesnej hmotnosti<\/a> je fajn <strong>venova\u0165 sa silov\u00e9mu tr\u00e9ningu asi 2 \u2013 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> D\u00e1te tak svalom potrebn\u00fd impulz na ich rast a spevnenie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f m\u00e1te pocit, \u017ee m\u00f4\u017eete zjes\u0165 \u010doko\u013evek, \u010do v\u00e1m pr\u00edde pod ruku, a nepriberiete ani gram, sk\u00faste do jed\u00e1lni\u010dka prepa\u0161ova\u0165 <strong>energeticky aj nutri\u010dne hodnotnej\u0161ie jedl\u00e1 a potraviny.<\/strong> Zamerajte sa na dostato\u010dn\u00fd pr\u00edjem energie a bielkov\u00edn v to\u013ek\u00fdch jedl\u00e1ch po\u010das d\u0148a, ko\u013eko v\u00e1m vyhovuje. So zv\u00fd\u0161en\u00edm energetick\u00e9ho pr\u00edjmu m\u00f4\u017ee pom\u00f4c\u0165 aj kvalitn\u00fd prote\u00edn, gainer alebo smoothie na mili\u00f3n r\u00f4znych sp\u00f4sobov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u010do je pri zdravom naberan\u00ed telesnej hmotnosti to najd\u00f4le\u017eitej\u0161ie pod\u013ea v\u00e1s? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti, rady a tipy na \u00faspe\u0161n\u00e9 priberanie. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, ako zvl\u00e1dnu\u0165 zdrav\u00e9 priberanie.<\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ako zdravo pribra\u0165? V \u010dl\u00e1nku prezrad\u00edme 10 tipov, ako dok\u00e1\u017eete pribra\u0165, aj ke\u010f m\u00e1te dojem, \u017ee vlastn\u00edte metabolizmus s r\u00fdchlos\u0165ou pretek\u00e1rskeho auta.<\/p>\n","protected":false},"author":65,"featured_media":227966,"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":[7],"tags":[6106,6055,6117,6082],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-229977","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-energia","9":"tag-strava","10":"tag-vaha","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"filter_attribute-tipy-a-triky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tipov, ako zdravo pribra\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako zdravo pribra\u0165? 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