{"id":257382,"date":"2021-04-16T16:47:51","date_gmt":"2021-04-16T14:47:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257382"},"modified":"2023-03-24T10:35:29","modified_gmt":"2023-03-24T09:35:29","slug":"5-varovnych-signalu-ze-mate-nedostatek-proteinu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/","title":{"rendered":"5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin"},"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\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#Jak_v_nasem_tele_funguji_bilkoviny\" title=\"Jak v na\u0161em t\u011ble funguj\u00ed b\u00edlkoviny\">Jak v na\u0161em t\u011ble funguj\u00ed b\u00edlkoviny<\/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\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#Optimalni_denni_prijem_bilkovin_pro_dospele\" title=\"Optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem b\u00edlkovin pro dosp\u011bl\u00e9\">Optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem b\u00edlkovin pro dosp\u011bl\u00e9<\/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\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#Znaky_nedostatecneho_prijmu_bilkovin\" title=\"Znaky nedostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin\">Znaky nedostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin<\/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\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#Tipy_jak_doplnit_chybejici_bilkoviny\" title=\"Tipy, jak doplnit chyb\u011bj\u00edc\u00ed b\u00edlkoviny\">Tipy, jak doplnit chyb\u011bj\u00edc\u00ed b\u00edlkoviny<\/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\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#Prehled_nejlepsich_zdroju_bilkovin\" title=\"P\u0159ehled nejlep\u0161\u00edch zdroj\u016f b\u00edlkovin\">P\u0159ehled nejlep\u0161\u00edch zdroj\u016f 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\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#Shrnuti\" title=\"Shrnut\u00ed\">Shrnut\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteiny neboli b\u00edlkoviny pat\u0159\u00ed k nejd\u016fle\u017eit\u011bj\u0161\u00edm \u017eivin\u00e1m pro n\u00e1\u0161 organismus. Jsou alfou a omegou ve sv\u011bt\u011b fitness, proto\u017ee funguj\u00ed jako <strong>z\u00e1kladn\u00ed stavebn\u00ed jednotka pro r\u016fst a udr\u017een\u00ed svalov\u00e9 hmoty, ale i pro bu\u0148ky imunitn\u00edho syst\u00e9mu.<\/strong> Nejsou v\u0161ak d\u016fle\u017eit\u00e9 jen pro aktivn\u00ed sportovce, proto\u017ee maj\u00ed opravdu velk\u00fd efekt na na\u0161e fungov\u00e1n\u00ed. Pozitivn\u011b <strong>ovliv\u0148uj\u00ed zdrav\u00ed kost\u00ed, poko\u017eku, tvorbu enzym\u016f, hormony a hraj\u00ed z\u00e1sadn\u00ed roli ve v\u0161ech t\u011blesn\u00fdch tk\u00e1n\u00edch.<\/strong> \u017divot bez nich by tedy nebyl mo\u017en\u00fd a organismus je vyu\u017e\u00edv\u00e1 i na tvorbu pojivov\u00fdch tk\u00e1n\u00ed (vaziva, chrupavky a kosti) a svalov\u00fdch tk\u00e1n\u00ed (hladk\u00e9 a p\u0159\u00ed\u010dn\u011b pruhovan\u00e9).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozitivn\u00ed zpr\u00e1vou tak je, \u017ee b\u00edlkoviny m\u016f\u017eeme naj\u00edt v \u0161irok\u00e9m spektru potravin, kter\u00e9 konzumujeme b\u011b\u017en\u011b ka\u017ed\u00fd den. Jejich <strong>nejlep\u0161\u00edm zdrojem je dr\u016fbe\u017e, ml\u00e9\u010dn\u00e9 v\u00fdrobky, ryby, vejce, lu\u0161t\u011bniny, o\u0159echy nebo i r\u016fzn\u00e9 celozrnn\u00e9 produkty.<\/strong> Optim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin je z\u00e1visl\u00fd na v\u00edcero faktorech. Pokud je nedostate\u010dn\u00fd, m\u016f\u017ee se podepsat na zdrav\u00ed \u010di neschopnosti dosahovat fitness c\u00edl\u016f. Jak tedy nedostatek b\u00edlkovin rozpoznat? <span class=\"tadv-color\" style=\"color: #ff6600\">[1]&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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_v_nasem_tele_funguji_bilkoviny\"><\/span>Jak v na\u0161em t\u011ble funguj\u00ed b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b ne\u017e se pust\u00edme do popisu znak\u016f, kter\u00e9 signalizuj\u00ed nedostatek b\u00edlkovin, si mus\u00edme \u0159\u00edci n\u011bco o jejich fungov\u00e1n\u00ed. B\u011bhem tr\u00e1ven\u00ed se <strong>b\u00edlkoviny v na\u0161em t\u011ble \u0161t\u011bp\u00ed na aminokyseliny.<\/strong> Ty pom\u00e1haj\u00ed t\u011blu optim\u00e1ln\u011b fungovat a r\u016fst. Proto jak jich bylo zm\u00edn\u011bno v \u00favodu, je tato makro\u017eivina d\u016fle\u017eit\u00e1 <strong>pro zdrav\u00e9 a siln\u00e9 svaly, kosti, vlasy \u010di nehty.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1me osm esenci\u00e1ln\u00edch a jeden\u00e1ct neesenci\u00e1ln\u00edch aminokyselin, ze kter\u00fdch jsou nap\u0159\u00edklad arginin nebo histidin \u010d\u00e1ste\u010dn\u011b esenci\u00e1ln\u00ed (jsou nezbytn\u00e9 v ur\u010dit\u00fdch situac\u00edch). Rozd\u00edl mezi esenci\u00e1ln\u00edmi a neesenci\u00e1ln\u00edmi aminokyselinami je v tom, \u017ee <strong>esenci\u00e1ln\u00ed si na\u0161e t\u011blo nedok\u00e1\u017ee vyprodukovat samo.<\/strong> Proto bychom je m\u011bli konzumovat ve strav\u011b, p\u0159\u00edpadn\u011b v dopl\u0148c\u00edch stravy. O ukl\u00e1d\u00e1n\u00ed aminokyselin se v na\u0161em organismu star\u00e1 tzv. aminokyselinov\u00fd pool. Jedn\u00e1 se o pojem, kter\u00fd charakterizuje <strong>aminokyseliny v ob\u011bhov\u00e9m syst\u00e9mu<\/strong>, kde jsou okam\u017eit\u011b dostupn\u00e9 pro n\u00e1\u0161 organismus, nap\u0159\u00edklad p\u0159i synt\u00e9ze b\u00edlkovin. Kapacita aminokyselinov\u00e9ho poolu je v\u0161ak velmi mal\u00e1. Proto bychom m\u011bli db\u00e1t na jejich pravideln\u00fd p\u0159\u00edsun. Zjednodu\u0161en\u011b je mo\u017en\u00e9 \u0159\u00edct, \u017ee pokud nep\u0159ij\u00edm\u00e1te dostatek b\u00edlkovin, na\u0161e zdrav\u00ed m\u016f\u017ee b\u00fdt do jist\u00e9 m\u00edry ohro\u017een\u00e9. <span class=\"tadv-color\" style=\"color: #ff6600\">[8] [9]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg\" alt=\"Jak v na\u0161em t\u011ble funguj\u00ed b\u00edlkoviny\" class=\"wp-image-243094\" width=\"843\" height=\"563\" title=\"Jak v na\u0161em t\u011ble funguj\u00ed b\u00edlkoviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Optimalni_denni_prijem_bilkovin_pro_dospele\"><\/span>Optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem b\u00edlkovin pro dosp\u011bl\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolik b\u00edlkovin bychom m\u011bli p\u0159ijmout? Optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem b\u00edlkovin je mno\u017estv\u00ed, kter\u00e9 byste m\u011bli konzumovat ka\u017ed\u00fd den pro zdrav\u00e9 fungov\u00e1n\u00ed va\u0161eho organismu. Je z\u00e1visl\u00e9 na v\u00edcero faktorech, mezi kter\u00e9 pat\u0159\u00ed <strong>pohlav\u00ed, \u017eivotn\u00ed styl, aktu\u00e1ln\u00ed hmotnost, sportovn\u00ed aktivita \u010di fitness c\u00edle.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minim\u00e1ln\u00ed d\u00e1vka by m\u011bla b\u00fdt na \u00farovni 0,8 g na kilogram t\u011blesn\u00e9 hmotnosti. To ale plat\u00ed pro lidi, kte\u0159\u00ed \u017eij\u00ed neaktivn\u00edm zp\u016fsobem \u017eivota. Pro v\u011bt\u0161inu ostatn\u00edch je toto mno\u017estv\u00ed nedostate\u010dn\u00e9 a nejv\u00edc sklo\u0148ovan\u00e1 hodnota je tak v pr\u016fm\u011bru okolo<strong> 1,2 a\u017e 1,8 g\/kg<\/strong>. Kdy\u017e v\u0161ak sportujete, p\u0159\u00edjem b\u00edlkovin by u v\u00e1s m\u011bl b\u00fdt je\u0161t\u011b vy\u0161\u0161\u00ed. Jestli nap\u0159\u00edklad d\u011bl\u00e1te silov\u00e9 sporty, s b\u00edlkovinami byste se m\u011bli pohybovat na \u00farovni 1,4 &#8211; 2 g\/kg. Pot\u0159eba b\u00edlkovin se v\u0161ak m\u016f\u017ee zvy\u0161ovat v p\u0159\u00edpad\u011b opravdu n\u00e1ro\u010dn\u00e9ho sportovn\u00edho zat\u00ed\u017een\u00ed, p\u0159\u00edpadn\u011b p\u0159i kombinaci tvrd\u00e9 r\u00fdsovac\u00ed diety a tr\u00e9ninku. <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [3] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o p\u0159\u00edjmu b\u00edlkovin, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong> Kdy a kolik protein\u016f p\u0159ijmout pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f<\/strong><\/a>. Optim\u00e1ln\u00ed p\u0159\u00edjem v\u00e1m pom\u016f\u017ee zjistit i na\u0161e <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/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=\"6404,28689,53647,54058,59932\" ><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Znaky_nedostatecneho_prijmu_bilkovin\"><\/span>Znaky nedostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak ji\u017e bylo zm\u00edn\u011bno v \u00favodu, nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin m\u00e1 na va\u0161e zdrav\u00ed velmi negativn\u00ed vliv. Stav, p\u0159i kter\u00e9m m\u00e1te <strong>v krvi n\u00edzkou hladinu b\u00edlkovin se naz\u00fdv\u00e1 hypoprotein\u00e9mie.<\/strong> Znaky nedostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin jsou r\u016fzn\u00e9 a mohou se pohybovat v rozmez\u00ed od m\u00e9n\u011b z\u00e1va\u017en\u00fdch a\u017e po v\u00e1\u017en\u00e9. Jako p\u0159\u00edklad m\u016f\u017eeme uv\u00e9st:<\/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\"><li>\u00fanavu a slabost<\/li><li>opakuj\u00edc\u00ed se virov\u00e9 nebo bakteri\u00e1ln\u00ed infekce<\/li><li>zm\u011bny n\u00e1lad<\/li><li>touha po potravin\u00e1ch bohat\u00fdch na b\u00edlkoviny<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je nutn\u00e9 dodat, \u017ee tyto p\u0159\u00edznaky mohou b\u00fdt spojeny i s celkov\u00fdm nedostatkem energie a s jin\u00fdmi zdravotn\u00edmi probl\u00e9my. Proto <strong>je diagnostika hypoprotein\u00e9mie mo\u017en\u00e1 pouze po l\u00e9ka\u0159sk\u00e9m vy\u0161et\u0159en\u00ed.<\/strong> Nedostatek b\u00edlkovin v\u0161ak p\u0159in\u00e1\u0161\u00ed i dal\u0161\u00ed probl\u00e9my. N\u00ed\u017ee v\u00e1m proto p\u0159edstav\u00edme 5 znak\u016f, kter\u00e9 by v\u00e1s m\u011bly varovat. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Kr\u00e1tce po j\u00eddle m\u00e1te pocit neuspokojen\u00ed a hladu<\/h3>\n\n\n\n<p>Pocity hladu n\u00e1m kol\u00edsaj\u00ed b\u011bhem cel\u00e9ho dne. Je proto p\u0159irozen\u00e9, \u017ee po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku m\u00edv\u00e1te v\u011bt\u0161\u00ed hlad ne\u017e ve dny, kdy je fyzick\u00e9 aktivity m\u00e9n\u011b. Pokud v\u0161ak m\u00e1te pocit, \u017ee jste <strong>kr\u00e1tce po j\u00eddle nespokojen\u00ed a znovu m\u00e1te hlad<\/strong>, m\u016f\u017ee j\u00edt o znamen\u00ed nedostatku b\u00edlkovin. T\u011blo toti\u017e tr\u00e1v\u00ed b\u00edlkoviny pomaleji ne\u017e sacharidy, kter\u00e9 v\u00e1m dod\u00e1vaj\u00ed okam\u017eit\u00fd zdroj energie. Je dobr\u00e9, kdy\u017e do ka\u017ed\u00e9ho j\u00eddla <strong>zahrnete zdroj b\u00edlkovin, komplexn\u00edch sacharid\u016f a tuk\u016f.<\/strong> V\u00fdsledn\u00e9 j\u00eddlo bude <strong>nutri\u010dn\u011b vyv\u00e1\u017een\u00e9, budete ho tr\u00e1vit d\u00e9le a zajist\u00ed v\u00e1m stabiln\u00ed tok energie \u010di pocit sytosti.&nbsp;<\/strong><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg\" alt=\"5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin\" class=\"wp-image-243131\" width=\"843\" height=\"630\" title=\"5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-400x299.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1536x1148.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-2048x1530.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pr\u00e1v\u011b ten je tu daleko v\u011bt\u0161\u00ed<\/strong> ne\u017e u j\u00eddel s ni\u017e\u0161\u00edm obsahem b\u00edlkovin. Pokud jejich p\u0159\u00edjem nen\u00ed ide\u00e1ln\u00ed, m\u016f\u017eete pozorovat v\u011bt\u0161\u00ed chu\u0165 k j\u00eddlu a touhu d\u00e1t si n\u011bco dobr\u00e9ho na zub. \u010casto je toto nutk\u00e1n\u00ed <strong>spojen\u00e9 s chut\u00ed na sladk\u00e1, slan\u00e1, tu\u010dn\u00e1 a kalorick\u00e1 j\u00eddla<\/strong>, jejich\u017e konzumace m\u016f\u017ee v\u00e9st k p\u0159\u00edr\u016fstku hmotnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Ztr\u00e1c\u00edte svalovou hmotu<\/h3>\n\n\n\n<p>Va\u0161e svaly jsou nejv\u011bt\u0161\u00edm z\u00e1sobn\u00edkem b\u00edlkovin v t\u011ble. Pokud jich m\u00e1te nedostatek, organismus se za\u0159\u00edd\u00ed tak, \u017ee si je bere z kostern\u00edch sval\u016f. Je to proto, aby ochr\u00e1nil d\u016fle\u017eit\u00e9 tk\u00e1n\u011b a funkce t\u011bla. V\u00fdsledkem tohoto procesu je, \u017ee<strong> nedostatek b\u00edlkovin vede v pr\u016fb\u011bhu \u010dasu k \u00fabytku sval\u016f, zn\u00e1m\u00e9mu jako sarkopenie.<\/strong> Jedn\u00e1 se o syndrom postupn\u00e9 ztr\u00e1ty svalov\u00e9 hmoty, s\u00edly \u010di funkce. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bt\u0161inou se projevuje u star\u0161\u00edch lid\u00ed a dokonce i tehdy, kdy se jedn\u00e1 i o velmi m\u00edrn\u00fd nedostatek b\u00edlkovin. V\u00fdjimkou ale nejsou ani lid\u00e9, kte\u0159\u00ed <strong>p\u0159ij\u00edmaj\u00ed m\u00e1lo b\u00edlkovin, co\u017e ve spojen\u00ed s mno\u017estv\u00edm sportu<\/strong> m\u016f\u017ee znamenat probl\u00e9m. Jejich zv\u00fd\u0161en\u00fdm p\u0159\u00edjmem se v\u0161ak d\u00e1 degenerace sval\u016f podle studi\u00ed zvr\u00e1tit. Ide\u00e1ln\u00ed je kombinovat b\u00edlkoviny se silov\u00fdm tr\u00e9ninkem, kter\u00fd v\u00e1m pom\u016f\u017ee nabrat svalovou hmotu. Ta je potom <strong>jedn\u00edm z p\u0159edpoklad\u016f del\u0161\u00edho a kvalitn\u011bj\u0161\u00edho \u017eivota<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6] [17]<\/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<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\/04\/Protein-1-749x1124.jpg\" alt=\"b\u00edlkoviny - probl\u00e9my s vlasy, poko\u017ekou a nehty\" class=\"wp-image-243156\" title=\"b\u00edlkoviny - probl\u00e9my s vlasy, poko\u017ekou a nehty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-scaled.jpg 1706w\" 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=\"is-style-h3 wp-block-heading\">3. M\u00e1te probl\u00e9my s vlasy, poko\u017ekou a nehty<\/h3>\n\n\n\n<p>Vypad\u00e1v\u00e1n\u00ed vlas\u016f, such\u00e1 poko\u017eka nebo l\u00e1m\u00e1n\u00ed neht\u016f mohou b\u00fdt jedn\u00edm z prvn\u00edch p\u0159\u00edznak\u016f toho, \u017ee v\u00e1\u0161 p\u0159\u00edjem b\u00edlkovin nen\u00ed dostate\u010dn\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biotin, tedy ve vod\u011b rozpustn\u00fd vitam\u00edn B je nepostradateln\u00fd pro metabolismus aminokyselin s rozv\u011btven\u00fdm \u0159et\u011bzcem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ty se nach\u00e1z\u00ed v b\u00edlkovin\u00e1ch. A pr\u00e1v\u011b biotin je <strong>pot\u0159ebn\u00fd pro udr\u017een\u00ed zdrav\u00fdch vlas\u016f, poko\u017eky a neht\u016f.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatek b\u00edlkovin a biotinu jdou v\u011bt\u0161inou ruku v ruce. Probl\u00e9my s vlasy, poko\u017ekou nebo nehty mohou souviset i s nedostatkem: <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>zinku<\/li><li>\u017eeleza<\/li><li>omega 3 mastn\u00fdch kyselin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, doporu\u010dujeme v\u00e1m n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-kvalitu-vlasu-a-ktere-vitaminy-jsou-pro-ne-nejlepsi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong> Jak zlep\u0161it kvalitu vlas\u016f, a kter\u00e9 vitam\u00edny jsou pro n\u011b nejlep\u0161\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S kvalitou poko\u017eky, neht\u016f a vlas\u016f zase m\u016f\u017ee souviset i nedostatek kolagenu, co\u017e jsme rozeb\u00edrali ve \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-vybrat-nejlepsi-kolagen-pro-zdravou-pokozku-a-klouby\/\" target=\"_blank\" rel=\"noopener\"><strong>Jak si vybrat nejlep\u0161\u00ed kolagen pro zdravou poko\u017eku a klouby?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. M\u00e1te probl\u00e9my se sp\u00e1nkem<\/h3>\n\n\n\n<p>Pokud m\u00e1te d\u00e9le probl\u00e9my se sp\u00e1nkem, va\u0161e t\u011blo m\u016f\u017ee tou\u017eit po zv\u00fd\u0161en\u00e9m p\u0159\u00edsunu b\u00edlkovin. Proces jejich spalov\u00e1n\u00ed je o dost pomalej\u0161\u00ed ne\u017e v p\u0159\u00edpad\u011b sacharid\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te nedostatek b\u00edlkovin a energie, <strong>m\u016f\u017eete se probudit ka\u017ed\u00e9 2-3 hodiny b\u011bhem noci, proto\u017ee v\u00e1\u0161 organismus chce sv\u00e9 dal\u0161\u00ed j\u00eddlo.<\/strong> P\u0159\u00edjem jejich dostate\u010dn\u00e9ho mno\u017estv\u00ed spole\u010dn\u011b s vhodn\u011b sestaven\u00fdm j\u00eddeln\u00ed\u010dkem, v\u00e1m zajist\u00ed v\u011bt\u0161\u00ed pocit sytosti a lep\u0161\u00ed stabilizaci inulinu. S t\u00edm m\u016f\u017ee b\u00fdt spojen\u00fd i plynulej\u0161\u00ed sp\u00e1nek. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostate\u010dn\u00fd sp\u00e1nek se nav\u00edc pod\u00edl\u00ed na cel\u00e9 \u0159ad\u011b r\u016fzn\u00fdch probl\u00e9m\u016f. Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\"><strong>Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Jste ve stresu a neum\u00edte se soust\u0159edit<\/h3>\n\n\n\n<p>Uvol\u0148ov\u00e1n\u00ed stresov\u00fdch hormon\u016f m\u016f\u017ee m\u00edt <strong>vliv na zv\u00fd\u0161en\u00e9 odbour\u00e1v\u00e1n\u00ed sval\u016f a tk\u00e1n\u00ed.<\/strong> Je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee za to m\u016f\u017ee <strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noopener\">stres<\/a><\/strong>. Jestli ve sv\u00e9 strav\u011b nem\u00e1te dostatek b\u00edlkovin, nebude m\u00edt co obnovovat. Va\u0161e tk\u00e1n\u011b tak trp\u00ed v d\u016fsledku stresuj\u00edc\u00edho \u017eivotn\u00edho stylu a neadekv\u00e1tn\u00ed v\u00fd\u017eivy. Nedostatek b\u00edlkovin se nav\u00edc <strong>pod\u00edl\u00ed i na va\u0161\u00ed koncentraci.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli se neum\u00edte soust\u0159edit, na vin\u011b m\u016f\u017ee b\u00fdt klidn\u011b i v\u00e1\u0161 j\u00eddeln\u00ed\u010dek. Neurotransmitery jako serotonin a dopamin pot\u0159ebuj\u00ed ke svoj\u00ed synt\u00e9ze spr\u00e1vn\u00e9 mno\u017estv\u00ed aminokyselin, kter\u00e9 jim poskytuj\u00ed pr\u00e1v\u011b b\u00edlkoviny. Jejich nedostatek m\u016f\u017ee v\u00e9st k mal\u00e1tnosti, \u0161patn\u00e9 soust\u0159ed\u011bnosti a sn\u00ed\u017een\u00e9 du\u0161evn\u00ed bd\u011blosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipy_jak_doplnit_chybejici_bilkoviny\"><\/span>Tipy, jak doplnit chyb\u011bj\u00edc\u00ed b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud m\u00e1te pocit, \u017ee v\u00e1m chyb\u00ed dostatek b\u00edlkovin, m\u016f\u017eete s\u00e1hnout po n\u011bkolika ov\u011b\u0159en\u00fdch tipech, jak tyto d\u016fle\u017eit\u00e9 l\u00e1tky doplnit. Mezi ty nejefektivn\u011bj\u0161\u00ed pat\u0159\u00ed <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Omezte zpracovan\u00e9 potraviny.<\/strong> Nam\u00edsto velk\u00e9 konzumace jednoduch\u00fdch sacharid\u016f a cukr\u016f se sna\u017ete j\u00edst co nejm\u00e9n\u011b zpracovan\u00e9 potraviny. Dejte prostor lu\u0161t\u011bnin\u00e1m, masu, o\u0159ech\u016fm, ml\u00e9\u010dn\u00fdm produkt\u016fm a podobn\u011b.<\/li><li><strong>Sna\u017ete se o zastoupen\u00ed b\u00edlkovin v cel\u00e9m j\u00eddeln\u00ed\u010dku.<\/strong> Z\u00e1kladem je, aby ka\u017ed\u00e9 va\u0161e j\u00eddlo obsahovalo porci b\u00edlkovin. D\u00edky tomu bude va\u0161e strava <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noopener\"><strong>vyv\u00e1\u017een\u00e1 a zdrav\u00e1<\/strong><\/a>.<\/li><li>Dejte prostor alternativn\u00edm zdroj\u016fm b\u00edlkovin. Vyzkou\u0161ejte nap\u0159\u00edklad rostlinn\u00e9 b\u00edlkoviny, kter\u00e9 najdete v<a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noopener\"><strong> lu\u0161t\u011bnin\u00e1ch<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener\"><strong>o\u0159ech\u00e1ch<\/strong><\/a>, fazoli nebo v s\u00f3ji.<\/li><li><strong>Myslete na sva\u010dinu.<\/strong> Mnoh\u00fd i podce\u0148ovan\u00e1 sva\u010dina m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zdrojem pro dopln\u011bn\u00ed b\u00edlkovin. Vynikaj\u00edc\u00ed volbou jsou nap\u0159\u00edklad <strong><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noopener\">proteinov\u00e9 ty\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteinove-susenky\" target=\"_blank\" rel=\"noopener\">cookies<\/a><\/strong> a podobn\u011b.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zva\u017ete suplementaci.<\/strong> Proteinov\u00e9 dopl\u0148ky pat\u0159\u00ed k nejefektivn\u011bj\u0161\u00edm n\u00e1stroj\u016fm, jak pomoci s p\u0159\u00edsunem v\u011bt\u0161\u00edho mno\u017estv\u00ed b\u00edlkovin. Doplnit je tak m\u016f\u017eete pomoc\u00ed kvalitn\u00edho <strong><a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">syrov\u00e1tkov\u00e9ho<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noopener\">rostlinn\u00e9ho<\/a>, <a href=\"https:\/\/gymbeam.cz\/beef-protein-gymbeam.html\" target=\"_blank\" rel=\"noopener\">hov\u011bz\u00edho<\/a><\/strong> nebo<strong><a href=\"https:\/\/gymbeam.cz\/protein-fuesix-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> v\u00edceslo\u017ekov\u00e9ho proteinu<\/a>.<\/strong><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg\" alt=\"Tipy, jak doplnit chyb\u011bj\u00edc\u00ed b\u00edlkoviny\" class=\"wp-image-243170\" width=\"843\" height=\"563\" title=\"Tipy, jak doplnit chyb\u011bj\u00edc\u00ed b\u00edlkoviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prehled_nejlepsich_zdroju_bilkovin\"><\/span>P\u0159ehled nejlep\u0161\u00edch zdroj\u016f b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z uveden\u00e9ho vypl\u00fdv\u00e1, \u017ee strava s vysok\u00fdm obsahem b\u00edlkovin m\u00e1 velk\u00e9 mno\u017estv\u00ed benefit\u016f na na\u0161e zdrav\u00ed a m\u016f\u017ee pomoci p\u0159edej\u00edt v\u00edcero probl\u00e9m\u016fm. Proto byste m\u011bli d\u00e1t prostor nejlep\u0161\u00edm zdroj\u016fm b\u00edlkovin mezi kter\u00e9 pat\u0159\u00ed:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>hov\u011bz\u00ed a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a><\/li><li>ryby a mo\u0159sk\u00e9 plody<\/li><li>ml\u00e9ko, s\u00fdry a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/li><li>lu\u0161t\u011bniny (hr\u00e1ch, fazole, \u010do\u010dka&#8230;)<\/li><li>pseudoobilniny (pohanka, amarant, quinoa&#8230;)<\/li><li>o\u0159echy a sem\u00ednka<\/li><li>tofu a tempeh<\/li><li>rostlinn\u00e9 n\u00e1hrady masa<\/li><li>syrov\u00e1tkov\u00fd a rostlinn\u00fd protein<\/li><li>proteinov\u00e9 ty\u010dinky<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s nejlep\u0161\u00ed zdroje b\u00edlkovin zaj\u00edmaj\u00ed z detailn\u011bj\u0161\u00edho \u00fahlu pohledu, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi lehce dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Shrnuti\"><\/span>Shrnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po p\u0159e\u010dten\u00ed \u010dl\u00e1nku v\u00edme, \u017ee <strong>b\u00edlkoviny pat\u0159\u00ed k nejd\u016fle\u017eit\u011bj\u0161\u00edm \u017eivin\u00e1m<\/strong>, kter\u00e9 by v na\u0161em j\u00eddeln\u00ed\u010dku rozhodn\u011b nem\u011bly chyb\u011bt. Jsou nejen <strong>z\u00e1kladn\u00edm kamenem r\u016fstu a udr\u017een\u00ed sval\u016f, ale maj\u00ed pod\u00edl na spoust\u011b biologick\u00fdch proces\u016f, v\u010detn\u011b spr\u00e1vn\u00e9ho fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu.<\/strong> Optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem b\u00edlkovin je zhruba<strong> na \u00farovni 1,2 a\u017e 1,8 g\/kg.<\/strong> P\u0159i aktivn\u00edm \u017eivotn\u00edm stylu by ale toto \u010d\u00edslo m\u011blo b\u00fdt vy\u0161\u0161\u00ed, a to k horn\u00ed hranici intervalu. Pokud na\u0161emu organismu chyb\u011bj\u00ed b\u00edlkoviny, m\u016f\u017eeme si p\u0159ivodit <strong>nep\u0159\u00edjemn\u00e9 zdravotn\u00ed probl\u00e9my.<\/strong> Jejich absence je spojen\u00e1 s <strong>pocity hladu, ztr\u00e1tou svalov\u00e9 hmoty, zm\u011bnami n\u00e1lad, \u0161patn\u00fdm sp\u00e1nkem \u010di neschopnost\u00ed dosahovat sportovn\u00edch c\u00edl\u016f.<\/strong> Na b\u00edlkoviny bychom proto m\u011bli myslet v ka\u017ed\u00e9m j\u00eddle. Mezi jejich nejlep\u0161\u00ed zdroje pat\u0159\u00ed maso, lu\u0161t\u011bniny, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby <\/a>nebo ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jste na tom se spot\u0159ebou b\u00edlkovin vy? Kladete d\u016fraz na to, abyste jich m\u011bli dostatek nebo byste se s jejich spot\u0159ebou m\u011bli polep\u0161it? Co je pro v\u00e1s hlavn\u00edm zdrojem b\u00edlkovin ka\u017ed\u00fd den? O va\u0161e n\u00e1zory se s n\u00e1mi nezapome\u0148te pod\u011blit v koment\u00e1\u0159\u00edch. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, pot\u011b\u0161\u00ed n\u00e1s jeho sd\u00edlen\u00ed, aby i va\u0161i zn\u00e1m\u00ed v\u011bd\u011bli, \u017ee p\u0159\u00edjem b\u00edlkovin by se nem\u011bl podce\u0148ovat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kolik b\u00edlkovin byste m\u011bli p\u0159ijmout? Co s va\u0161\u00edm t\u011blem ud\u011bl\u00e1 jejich nedostatek? Odpov\u011bdi na tyto a dal\u0161\u00ed ot\u00e1zky ohledn\u011b b\u00edlkovin najdete v na\u0161em \u010dl\u00e1nku.<\/p>\n","protected":false},"author":120,"featured_media":243189,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,6501,7125,7623],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-257382","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-doplnky-vyzivy-cs","10":"tag-protein-cs","11":"tag-zdravi","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kolik b\u00edlkovin byste m\u011bli p\u0159ijmout? 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Odpov\u011bdi na tyto a dal\u0161\u00ed ot\u00e1zky ohledn\u011b b\u00edlkovin najdete v na\u0161em \u010dl\u00e1nku.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-16T14:47:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-24T09:35:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/04\/5-varovnych-signalov-ze-mate-nedostatok-bielkovin.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin\",\"datePublished\":\"2021-04-16T14:47:51+00:00\",\"dateModified\":\"2023-03-24T09:35:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/\"},\"wordCount\":2444,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/04\/5-varovnych-signalov-ze-mate-nedostatok-bielkovin.png\",\"keywords\":[\"b\u00edlkoviny\",\"dopl\u0148ky v\u00fd\u017eivy\",\"protein\",\"zdrav\u00ed\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/\",\"name\":\"5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/04\/5-varovnych-signalov-ze-mate-nedostatok-bielkovin.png\",\"datePublished\":\"2021-04-16T14:47:51+00:00\",\"dateModified\":\"2023-03-24T09:35:29+00:00\",\"description\":\"Kolik b\u00edlkovin byste m\u011bli p\u0159ijmout? 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