{"id":277517,"date":"2019-01-17T06:46:00","date_gmt":"2019-01-17T05:46:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277517"},"modified":"2023-07-26T17:04:51","modified_gmt":"2023-07-26T15:04:51","slug":"kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/","title":{"rendered":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#DOLEZITOST_BIELKOVIN\" title=\"D\u00d4LE\u017dITOS\u0164 BIELKOV\u00cdN\">D\u00d4LE\u017dITOS\u0164 BIELKOV\u00cdN<\/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\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#MYTY_O_BIELKOVINACH\" title=\"M\u00ddTY O BIELKOVIN\u00c1CH\">M\u00ddTY O BIELKOVIN\u00c1CH<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#KOLKO_BIELKOVIN_ZENY_POTREBUJU\" title=\"KO\u013dKO BIELKOV\u00cdN \u017dENY POTREBUJ\u00da?\">KO\u013dKO BIELKOV\u00cdN \u017dENY POTREBUJ\u00da?<\/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\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#Vplyv_bielkovin_na_telesne_rozlozenie_u_trenujucich_zien\" title=\"Vplyv bielkov\u00edn na telesn\u00e9 rozlo\u017eenie u tr\u00e9nuj\u00facich \u017eien\">Vplyv bielkov\u00edn na telesn\u00e9 rozlo\u017eenie u tr\u00e9nuj\u00facich \u017eien<\/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\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#Zaverecne_slova\" title=\"Z\u00e1vere\u010dn\u00e9 slov\u00e1\">Z\u00e1vere\u010dn\u00e9 slov\u00e1<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bielkoviny s\u00fa <strong>nevyhnutn\u00fdm komponentom pri procese budovania svalov<\/strong>, av\u0161ak mnoho \u017eien sa dr\u017e\u00ed bokom od ich dostato\u010dnej konzum\u00e1cie. A to aj napriek tomu, \u017ee horm\u00f3ny, enz\u00fdmy, svaly a imunitn\u00fd syst\u00e9m &#8211;<strong> ka\u017ed\u00e1 bunka v tele obsahuje bielkoviny.<\/strong> Ako iste tu\u0161\u00edte, aj vy by ste mali do svojho jed\u00e1lni\u010dka prida\u0165 viac bielkov\u00edn. <strong>Ko\u013eko bielkov\u00edn by teda mali \u017eeny 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>Existuje mnoho dohadov, pokia\u013e sa jedn\u00e1 o mno\u017estvo bielkov\u00edn, potrebn\u00fdch k tvarovaniu postavy, <strong>udr\u017eaniu si \u0161t\u00edhlej l\u00ednie \u010di siln\u00e9ho tela.<\/strong> Odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem (RDA) prote\u00ednu je 0,8 gramu na kilogram telesnej hmotnosti, alebo asi 0,35 g na libru hmotnosti. Na zistenie v\u00e1\u0161ho RDA m\u00f4\u017eete pou\u017ei\u0165 <a title=\"Online kalkula\u010dka\" href=\"https:\/\/www.nal.usda.gov\/fnic\/interactiveDRI\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">t\u00fato online kalkula\u010dku<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Skratkou RDA sa ozna\u010duje mno\u017estvo \u017eiv\u00edn, ktor\u00e9 potrebujete, aby ste splnili va\u0161e nutri\u010dn\u00e9 po\u017eiadavky. V istom zmysle je to minim\u00e1lne mno\u017estvo, ktor\u00e9 je potrebn\u00e9 zachova\u0165, aby ste boli zdrav\u00fd &#8211; nie je to v\u0161ak konkr\u00e9tne mno\u017estvo, ktor\u00e9 &nbsp;ka\u017ed\u00fd de\u0148 konzumova\u0165.<\/em>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ale pravidelne zdv\u00edhate z\u00e1va\u017eia, m\u00f4\u017eete o RDA trochu zapochybova\u0165. <strong>Dos\u0165 bolo dohadov! Ale za\u010dnime pekne po poriadku.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537234216.jpg\" alt=\"ko\u013eko bielkov\u00edn - prote\u00ednu by mali prija\u0165 \u017eeny?\" width=\"843\" height=\"562\" title=\"ko\u013eko bielkov\u00edn - prote\u00ednu by mali prija\u0165 \u017eeny?\"\/><\/figure><\/div>\n\n\n\n<p>Aby ste sa dok\u00e1zali v\u017ei\u0165 do problematiky, pop\u00ed\u0161eme si situ\u00e1ciu, ktor\u00fa u\u017e za\u017eila sn\u00e1\u010f ka\u017ed\u00e1 \u017eena. <strong>Po t\u00fd\u017edni tvrd\u00fdch tr\u00e9ningov a uk\u00e1\u017ekov\u00e9ho stravovania,<\/strong> tanierov pln\u00fdch brokolice, hnedej ry\u017ee a kurac\u00edch p\u0155s, c\u00edtite <strong>nekontrolovate\u013en\u00fa t\u00fa\u017ebu po nie\u010dom mimo v\u00e1\u0161ho starostlivo napl\u00e1novan\u00e9ho jed\u00e1lni\u010dka<\/strong>. V\u00e1\u017eili ste &nbsp;v\u0161etky svoje jedl\u00e1, ale aj napriek tomu v\u00e1s neop\u00fa\u0161\u0165a chu\u0165 na zmrzlinu \u010di cestoviny. <strong>Pre\u010do je to tak?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Pod\u013ea \u0161t\u00fadie uverejnenej v International Journal of Eating Disorders <span style=\"color: #ff6600;\">[2]<\/span>, \u017eeny maj\u00fa v\u00e4\u010d\u0161iu tendenciu t\u00fa\u017ei\u0165 po sladk\u00fdch ma\u0161krt\u00e1ch, ako \u010dokol\u00e1da, zmrzlina \u010di \u0161i\u0161ky. Na druhej strane, mu\u017ei uprednost\u0148uj\u00fa dobr\u00e9 stejky. Zd\u00e1 sa, \u017ee \u017eeny maj\u00fa vo svojej strave nedostatok bielkov\u00edn, a to najm\u00e4 akt\u00edvne \u0161portovkyne.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zatia\u013e \u010do va\u0161e telo<strong> potrebuje sacharidy a zdrav\u00e9 tuky pre energiu, bielkoviny s\u00fa nevyhnutn\u00e9 pre rast a regener\u00e1ciu tkaniva.<\/strong> Ak si v posil\u0148ovni tr\u00e9nujete tvrdo prostredn\u00edctvom drepov a rumunsk\u00fdch m\u0155tvych \u0165ahov, tak nedostatok bielkov\u00edn vo va\u0161ej strave m\u00f4\u017ee brzdi\u0165 schopnos\u0165 tela zotavova\u0165 sa a r\u00e1s\u0165.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-619980252.jpg\" alt=\"prote\u00edny na chudnutie pre \u017eeny\" width=\"843\" height=\"562\" title=\"prote\u00edny na chudnutie pre \u017eeny\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"DOLEZITOST_BIELKOVIN\"><\/span>D\u00d4LE\u017dITOS\u0164 BIELKOV\u00cdN<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je mnoho d\u00f4vodov, pre\u010do prida\u0165 bielkoviny do v\u00e1\u0161ho jed\u00e1lni\u010dka. <strong>Z 20 aminokysel\u00edn, ktor\u00e9 tvoria bielkoviny, je dev\u00e4\u0165 esenci\u00e1lnych<\/strong>. &#8220;Esenci\u00e1lne&#8221; znamen\u00e1, \u017ee va\u0161e telo si ich nedok\u00e1\u017ee vytvori\u0165 samo a jedinou mo\u017enos\u0165ou, ako ich prija\u0165 je strava. Prote\u00edny zo stravy z\u00e1sobuj\u00fa stavebn\u00e9 bloky svalov\u00e9ho tkaniva a dod\u00e1vaj\u00fa tie\u017e materi\u00e1l potrebn\u00fd pre neurotransmitery a horm\u00f3ny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaka\u017ed\u00fdm, ke\u010f tr\u00e9nujete, sa va\u0161e svalov\u00e9 tkaniv\u00e1 rozkladaj\u00fa. <strong>V skuto\u010dnosti ich budujete mimo posil\u0148ovne<\/strong>, av\u0161ak k tomu potrebujete dostatok paliva. Pri dostato\u010dnom<strong> pr\u00edjme prote\u00ednov prich\u00e1dzaj\u00fa aminokyseliny<\/strong>, aby zachr\u00e1nili zni\u010den\u00e9 svaly, opravili svalov\u00e9 tkaniv\u00e1, ktor\u00e9 op\u00e4tovne rast\u00fa a st\u00e1vaj\u00fa sa silnej\u0161\u00edmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\">Bielkoviny stabilizuj\u00fa energetick\u00fa hladinu a apet\u00edt<\/h3>\n\n\n\n<p>Ak ste po\u010das d\u0148a neust\u00e1le hladn\u00e9, tak pravdepodobne <strong>neprij\u00edmate dostatok bielkov\u00edn v ka\u017edom jedle<\/strong>. V porovnan\u00ed so sacharidmi sa bielkoviny dlh\u0161ie rozkladaj\u00fa a tr\u00e1via.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento pomal\u00fd tr\u00e1viaci \u010das znamen\u00e1, \u017ee <strong>ostanete nas\u00fdten\u00e9 dlh\u0161ie a udr\u017e\u00edte v\u00e1\u0161 hlad &nbsp;na uzde<\/strong>, \u010do v\u00e1m u\u013eah\u010d\u00ed dodr\u017ea\u0165 kalorick\u00fd pr\u00edjem pre udr\u017eanie telesnej hmotnosti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-858569572.jpg\" alt=\"\u017eeny potrebuj\u00fa viac sladk\u00e9ho ako mu\u017ei\" width=\"843\" height=\"562\" title=\"\u017eeny potrebuj\u00fa viac sladk\u00e9ho ako mu\u017ei\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Bielkoviny pom\u00e1haj\u00fa efekt\u00edvnej\u0161ie spa\u013eova\u0165 kal\u00f3rie<\/h3>\n\n\n\n<p>Bielkoviny maj\u00fa najvy\u0161\u0161\u00ed termick\u00fd efekt jedla (TEF), \u010do je mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 si va\u0161e telo vezme, aby spracovalo a vyu\u017eilo \u017eiviny. Va\u0161e telo v skuto\u010dnosti vyu\u017e\u00edva<strong> cca 20 a\u017e 35% energie zo spotrebovan\u00fdch bielkov\u00edn<\/strong> na tr\u00e1venie a absorpciu. Z ka\u017ed\u00fdch 100 kal\u00f3ri\u00ed z\u00edskan\u00fdch<strong> z bielkov\u00edn je 25 a\u017e 30 sp\u00e1len\u00fdch pri tr\u00e1ven\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f\u017ee va\u0161e telo vynaklad\u00e1 viac energie na spracovanie <strong>bielkov\u00edn ako na tr\u00e1venie sacharidov a tukov<\/strong>, tak \u013eudia, ktor\u00ed konzumuj\u00fa viac bielkov\u00edn po\u010das d\u0148a, m\u00f4\u017eu zaznamena\u0165 r\u00fdchlej\u0161\u00ed \u00fabytok telesn\u00e9ho tuku ako \u013eudia, ktor\u00ed maj\u00fa stravovac\u00ed pl\u00e1n s ni\u017e\u0161\u00edm obsahom bielkov\u00edn.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-622062488.jpg\" alt=\"bielkoviny (prote\u00edn) a chudnutie \" width=\"843\" height=\"562\" title=\"bielkoviny (prote\u00edn) a chudnutie \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Bielkoviny funguj\u00fa ako prevencia proti strate svalov<\/h3>\n\n\n\n<p>Ak zn\u00ed\u017eite pr\u00edjem kal\u00f3ri\u00ed, a z\u00e1rove\u0148 sa <strong>sacharidy a tuky bud\u00fa vyskytova\u0165 len zriedka vo va\u0161ej pr\u00edsnej di\u00e9te<\/strong>, tak je vy\u0161\u0161ia pravdepodobnos\u0165, \u017ee va\u0161e telo za\u010dne vyu\u017e\u00edva\u0165 prij\u00edman\u00e9 bielkoviny ako energiu. T\u00fdm p\u00e1dom v\u00e1m zostane menej bielkov\u00edn pre r\u00f4zne telesn\u00e9 funkcie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak nie s\u00fa aminokyseliny pr\u00edtomn\u00e9 v dostato\u010dnom mno\u017estve,<strong> tak va\u0161e telo za\u010dne rozklada\u0165 svalov\u00e9 vl\u00e1kna<\/strong>, aby z\u00edskalo jednotliv\u00e9 aminokyseliny. To pre v\u00e1s m\u00f4\u017ee znamena\u0165 stratu svalovej hmoty a spomalenie metabolizmu. Tomu v\u0161ak m\u00f4\u017eete pred\u00eds\u0165 pravideln\u00fdm pr\u00edjmom bielkov\u00edn.<\/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\">Bielkoviny podporuj\u00fa imunitn\u00fd syst\u00e9m<\/h3>\n\n\n\n<p>Ak budete prid\u00e1va\u0165 srv\u00e1tkov\u00fd prote\u00edn do va\u0161ej stravy, tak<strong> z\u00edskate viac ako len n\u00e1rast svalovej sily<\/strong>. Podpor\u00edte t\u00fdm aj v\u00e1\u0161 imunitn\u00fd syst\u00e9m. Srv\u00e1tkov\u00fd prote\u00edn obsahuje glutati\u00f3n, tripeptid, ktor\u00fd pom\u00e1ha posil\u0148ova\u0165 imunitu. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-629743332_1.jpg\" alt=\"bielkoviny podporuj\u00fa imunitn\u00fd syst\u00e9m\" width=\"843\" height=\"562\" title=\"bielkoviny podporuj\u00fa imunitn\u00fd syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"MYTY_O_BIELKOVINACH\"><\/span>M\u00ddTY O BIELKOVIN\u00c1CH<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedn\u00fdm z d\u00f4vodov, pre\u010do sa mnoho \u017eien vyh\u00fdba bielkovin\u00e1m je, \u017ee veria m\u00fdtom. <strong>Nedovo\u013ete, aby v\u00e1s tieto falo\u0161n\u00e9 ch\u00fdry pripravili o rast svalovej hmoty.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Bielkoviny sp\u00f4sobia, \u017ee budete vyzera\u0165 objemne<\/h3>\n\n\n\n<p>V\u010faka prote\u00ednom budete silnej\u0161ie. Sp\u00e1ja sa to so svalov\u00fdm rastom, a nie mu\u017enou postavou. <strong>Konzum\u00e1cia kurac\u00edch p\u0155s namiesto \u010dokol\u00e1dy \u010di zdv\u00edhanie z\u00e1va\u017e\u00ed<\/strong> &nbsp;z v\u00e1s neurob\u00ed va\u0161u mu\u017esk\u00fa verziu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-616230802.jpg\" alt=\"pre\u010do by \u017eeny mali u\u017e\u00edva\u0165 prote\u00edn?\" width=\"843\" height=\"562\" title=\"pre\u010do by \u017eeny mali u\u017e\u00edva\u0165 prote\u00edn?\"\/><\/figure><\/div>\n\n\n\n<p>D\u00e1my, va\u0161e telo obsahuje iba frakciu testoster\u00f3nu potrebn\u00fa na budovanie svalov. Aj ke\u010f do svojej stravy prid\u00e1te bielkoviny, <strong>nenaberiete to\u013eko svalovej hmoty ako mu\u017ei.<\/strong> Va\u0161e telo m\u00f4\u017ee vytvori\u0165 len ist\u00e9 mno\u017estvo svalovej hmoty za de\u0148. Nadbytok bielkov\u00edn nevyhnutne nesp\u00f4sob\u00ed n\u00e1rast svalov. Tento nadybytok bielkov\u00edn sa rozlo\u017e\u00ed na aminokyseliny, aby mohol by\u0165 pou\u017eit\u00fd ako palivo alebo vyl\u00fa\u010den\u00fd, tak\u017ee sa t\u00fdmto m\u00fdtom netr\u00e1pte.<\/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\">Strava s vysok\u00fdm obsahom bielkov\u00edn je \u0165a\u017ek\u00e1 pre va\u0161e obli\u010dky<\/h3>\n\n\n\n<p>Ak m\u00e1te probl\u00e9my s obli\u010dkami, tak by ste pri prid\u00e1van\u00ed bielkov\u00edn do va\u0161ej stravy <strong>mali by\u0165 ur\u010dite opatrnej\u0161ia.<\/strong> Ak ste ale akt\u00edvna \u017eena s dobr\u00fdm zdrav\u00edm, tak m\u00f4\u017eete bezpe\u010dne zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn. Pam\u00e4tajte v\u0161ak, \u017ee zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn v\u00e1s m\u00f4\u017ee dehydrova\u0165, tak\u017ee zv\u00fd\u0161te aj pr\u00edjem tekut\u00edn.<\/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\">Strava s vysok\u00fdm obsahom bielkov\u00edn po\u0161kodzuje zdravie kost\u00ed<\/h3>\n\n\n\n<p><strong>Neexistuje definit\u00edvny d\u00f4kaz o tom<\/strong>, \u017ee strava s vysok\u00fdm obsahom bielkov\u00edn <strong>sp\u00f4sobuje nadbytok kyseliny<\/strong>, ktor\u00e1 by bola sp\u00e1jan\u00e1 s \u00fabytkom kostnej hmoty a zl\u00fdm zdravotn\u00fdm stavom.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-501551435_1.jpg\" alt=\"\u0161kod\u00ed prote\u00edn?\" width=\"843\" height=\"562\" title=\"\u0161kod\u00ed prote\u00edn?\"\/><\/figure><\/div>\n\n\n\n<p>V skuto\u010dnosti, &nbsp;\u0161t\u00fadia<strong> American Journal of Clinical Nutrition zistila<\/strong>, \u017ee strava s vysok\u00fdm obsahom bielkov\u00edn mala mal\u00e9, ale zna\u010dn\u00e9 <strong>v\u00fdhody pre bedrov\u00fa chrbticu<\/strong>. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"KOLKO_BIELKOVIN_ZENY_POTREBUJU\"><\/span>KO\u013dKO BIELKOV\u00cdN \u017dENY POTREBUJ\u00da?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko\u013eko bielkov\u00edn teda potrebujete? Navrhovan\u00e9 \u010d\u00edsla sa l\u00ed\u0161ia v z\u00e1vislosti od zdroja. <strong>Pod\u013ea Centra pre prevenciu a kontrolu chor\u00f4b je \u0161tandardn\u00e9 odpor\u00fa\u010danie<\/strong> pre priemern\u00e9ho jedinca ud\u00e1van\u00e9 ako pribli\u017ene 46 gramov denne pre \u017eeny a 65 gramov denne pre mu\u017eov. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Majte na pam\u00e4ti, \u017ee toto je odpor\u00fa\u010dan\u00e1 d\u00e1vka pre priemern\u00e9ho sedav\u00e9ho jedinca. <strong>Ak cvi\u010d\u00edte a nam\u00e1hate svalov\u00e9 vl\u00e1kna, mali by ste zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn<\/strong>. Podobne, ak dr\u017e\u00edte di\u00e9tu a konzumujete menej kal\u00f3ri\u00ed zo sacharidov a tukov, tak makr\u00e1, ktor\u00e9 konzumujete z bielkov\u00edn bude potrebn\u00e9 nav\u00fd\u0161i\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u013dudia, ktor\u00ed iba cvi\u010dia a nedr\u017eia di\u00e9tu by mali konzumova\u0165 pribli\u017ene<strong> 0,8 &#8211; 1 gram bielkov\u00edn na 0,45 a\u017e 0,5 &nbsp;kilogramu denne<\/strong>. Ak m\u00e1te upraven\u00fa stravu a cvi\u010d\u00edte, tak by ste mali konzumova\u0165 <strong>medzi 1 a\u017e 1,5 gramu bielkov\u00edn na 0,45 a\u017e 0,5 kilogramu denne<\/strong>. Ak sa zn\u00ed\u017ei v\u00e1\u0161 kalorick\u00fd pr\u00edjem, tak je potrebn\u00e9 zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn. Myslite na to pri zostavovan\u00ed svojho jed\u00e1lni\u010dka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zamerajte sa na konzum\u00e1ciu vysoko kvalitn\u00fdch bielkovinov\u00fdch zdrojov, <strong>ako kura, ryby, chud\u00e9 \u010derven\u00e9 m\u00e4so, vajcia, n\u00edzkotu\u010dn\u00e9 mlie\u010dne produkty<\/strong> a <a title=\"srv\u00e1tkov\u00e9 prote\u00edny\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kvalitn\u00fd srv\u00e1tkov\u00fd prote\u00edn<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vplyv_bielkovin_na_telesne_rozlozenie_u_trenujucich_zien\"><\/span>Vplyv bielkov\u00edn na telesn\u00e9 rozlo\u017eenie u tr\u00e9nuj\u00facich \u017eien<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zauj\u00edmav\u00fd je aj v\u00fdskum v Physique Enhancement laborat\u00f3riu na University of South Florida, kde \u0161tudovali, <strong>ak\u00fd vplyv m\u00e1 r\u00f4zne mno\u017estvo bielkov\u00edn v strave na telesn\u00e9 zlo\u017eenie<\/strong> a v\u00fddr\u017e u tr\u00e9nuj\u00facich \u017eien. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V danej \u0161t\u00fadi\u00ed boli dve skupiny \u017eien, ktor\u00e9 vykon\u00e1vali silov\u00fd tr\u00e9ningov\u00fd pl\u00e1n a periodizovan\u00fd r<strong>ezistentn\u00fd tr\u00e9ningov\u00fd program po dobu 8 t\u00fd\u017ed\u0148ov.<\/strong> Program pozost\u00e1val z dvoch \u010dast\u00ed: dva tr\u00e9ningov\u00e9 dni zameran\u00e9 na horn\u00fa \u010das\u0165 tela a dva dni na doln\u00fa \u010das\u0165.<strong> Polovica \u017eien jedla stravu s vysok\u00fdm obsahom bielkov\u00edn a druh\u00e1 skupina stravu s ni\u017e\u0161\u00edm obsahom bielkov\u00edn.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502131842.jpg\" alt=\"ako vpl\u00fdvaj\u00fa bielkoviny na chudnutie a rast svalovej hmoty?\" width=\"843\" height=\"562\" title=\"ako vpl\u00fdvaj\u00fa bielkoviny na chudnutie a rast svalovej hmoty?\"\/><\/figure><\/div>\n\n\n\n<p>Skupina s vysok\u00fdm obsahom bielkov\u00edn konzumovala 1,1 gramu bielkov\u00edn na libru telesnej hmotnosti, vr\u00e1tane 25 gramov <a title=\"srv\u00e1tkov\u00fd prote\u00edn\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00e9ho prote\u00ednu<\/a> pred a po ka\u017edom tr\u00e9ningu. Skupina s ni\u017e\u0161\u00edm obsahom bielkov\u00edn konzumovala 0,55 gramov bielkov\u00edn na libru telesnej hmotnosti, vr\u00e1tane 5 gramov <a title=\"srv\u00e1tkov\u00fd prote\u00edn\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00e9ho prote\u00ednu<\/a> bezprostredne pred a po tr\u00e9ningu. Ka\u017ed\u00fd de\u0148 mali \u00fa\u010dastn\u00ed\u010dky konzumova\u0165 ur\u010dit\u00e9 mno\u017estvo bielkov\u00edn, ale mali dovolen\u00e9 jes\u0165 to\u013eko sacharidov a tukov, ko\u013eko chceli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V z\u00e1vere \u0161t\u00fadie sa uk\u00e1zalo, \u017ee \u017eeny, ktor\u00e9 konzumovali <strong>v\u00e4\u010d\u0161ie mno\u017estvo bielkov\u00edn z\u00edskali podstatne viac svalovej hmoty<\/strong> (cca 2,8 kg) v porovnan\u00ed so skupinou, ktor\u00e1 konzumovala men\u0161ie mno\u017estvo bielkov\u00edn (0,68 kg). Skupina, ktor\u00e1 konzumovala viac prote\u00ednu, <strong>stratila viac telesn\u00e9ho tuku ako skupina s ni\u017e\u0161ou d\u00e1vkou bielkov\u00edn<\/strong>, hoci t\u00e1to zmena nedosiahla \u017eiadnu \u0161tatistick\u00fa v\u00fdznamnos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00fa silu maj\u00fa prote\u00edny pod\u013ea \u0161t\u00fadie?<\/h3>\n\n\n\n<p>Tieto v\u00fdsledky nie s\u00fa s\u00edce \u0161okuj\u00face, ale potvrdzuj\u00fa to, \u010do u\u017e vieme: Ak \u017eeny, najm\u00e4 intenz\u00edvne tr\u00e9nuj\u00face, konzumuj\u00fa vy\u0161\u0161\u00ed obsah bielkov\u00edn, je pravdepodobn\u00e9, \u017ee z\u00edskaj\u00fa viac svalov ako \u017eeny, ktor\u00e9 konzumuj\u00fa menej bielkov\u00edn.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-911788114.jpg\" alt=\"ko\u013eko bielkov\u00edn u\u017e\u00edva\u0165 na chudnutie?\" width=\"843\" height=\"562\" title=\"ko\u013eko bielkov\u00edn u\u017e\u00edva\u0165 na chudnutie?\"\/><\/figure><\/div>\n\n\n\n<p>Prekvapi\u0165 v\u00e1s v\u0161ak m\u00f4\u017ee nasleduj\u00faci fakt. <strong>\u017deny v skupine s vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn denne skonzumovali v priemere \u010fal\u0161\u00edch 423 kal\u00f3ri\u00ed z bielkov\u00edn<\/strong>. Mohli by sme preto predpoklada\u0165, \u017ee niekto, kto konzumuje \u010fal\u0161\u00edch 400 a\u017e 500 kal\u00f3ri\u00ed denne po dobu \u00f4smich t\u00fd\u017ed\u0148ov, \u013eahko nadobudne telesn\u00fd tuk; ale to sa v tejto \u0161t\u00fadi\u00ed nestalo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017deny v skupine s vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn <strong>stratili viac telesn\u00e9ho tuku ako \u017eeny v skupine s ni\u017e\u0161\u00edm pr\u00edjmom bielkov\u00edn<\/strong>, aj napriek tomu, \u017ee skonzumovali viac kal\u00f3ri\u00ed! Konkr\u00e9tne, skupina s vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn stratila 1,08 kilogramu tuku v porovnan\u00ed s druhou skupinou, ktor\u00e1 stratila len 0,77 kilogramu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednalo sa o prv\u00fa \u0161t\u00fadiu, v ktorej figurovali len tr\u00e9nuj\u00face \u017eeny. <strong>Videli sme v\u0161ak aj podobn\u00e9 v\u00fdsledky z in\u00fdch \u0161t\u00fadi\u00ed, v ktor\u00fdch sa z\u00fa\u010dastnili mu\u017ei, alebo kombin\u00e1cia mu\u017eov aj \u017eien<\/strong>. V\u00fdskum z Nova South eastern University preuk\u00e1zal, \u017ee denn\u00e1 konzum\u00e1cia \u010fal\u0161\u00edch 500 a\u017e 750 kal\u00f3ri\u00ed z bielkov\u00edn, predov\u0161etk\u00fdm z prote\u00ednu, nevedie k n\u00e1rastu telesn\u00e9ho tuku. <span style=\"color: #ff6600;\">[7],[8] <\/span>Na rozdiel od s\u00fa\u010dasnej \u0161t\u00fadie, \u00fa\u010dastn\u00edci, ktor\u00ed konzumuj\u00fa vy\u0161\u0161ie mno\u017estvo bielkov\u00edn nespozorovali a\u017e tak\u00e9 v\u00fdznamn\u00e9 zmeny ako v tejto \u0161t\u00fadii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-866599802.jpg\" alt=\"vplyv bielkov\u00edn na \u017eeny a na mu\u017eov - \u0161t\u00fadia\" width=\"843\" height=\"562\" title=\"vplyv bielkov\u00edn na \u017eeny a na mu\u017eov - \u0161t\u00fadia\"\/><\/figure><\/div>\n\n\n\n<p>Vo svetle t\u00fdchto zisten\u00ed to m\u00f4\u017ee znamena\u0165, \u017ee <strong>\u017eeny skuto\u010dne lep\u0161ie reaguj\u00fa na vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn<\/strong> pre zv\u00fd\u0161enie svalovej hmoty ako mu\u017ei. Av\u0161ak toto je len te\u00f3ria, ktor\u00fa bude treba potvrdi\u0165 \u010fal\u0161\u00edmi v\u00fdskumami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ru\u010di\u010dku v\u00e1hy rad\u0161ej nesledujte<\/h3>\n\n\n\n<p>Pravdepodobne ste sa u\u017e aj vy stretli s tvrden\u00edm: \u201eNestarajte sa o to, \u010do hovor\u00ed va\u0161a v\u00e1ha\u201c, a teraz u\u017e m\u00e1te dobr\u00fd d\u00f4vod k tomu, aby ste sa t\u00fdm aj za\u010dali riadi\u0165. Ak by sa v predo\u0161lej \u0161t\u00fadi\u00ed sledovala telesn\u00e1 hmotnos\u0165, tak by si \u017eeny v skupine s vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn uvedomili, \u017ee<strong> nadobudli nie\u010do cez 0,9 kilogramu.<\/strong> Nemus\u00edme v\u00e1m ani spom\u00edna\u0165, ak\u00fd sk\u013eu\u010duj\u00faci &nbsp;pocit to m\u00f4\u017ee by\u0165.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-849093462.jpg\" alt=\"pri chudnut\u00ed nesledujte rad\u0161ej v\u00e1hu\" width=\"843\" height=\"562\" title=\"pri chudnut\u00ed nesledujte rad\u0161ej v\u00e1hu\"\/><\/figure><\/div>\n\n\n\n<p>Av\u0161ak \u0161t\u00fadiu vykon\u00e1vali experti a vedci, ktor\u00ed <strong>hodnotili zlo\u017eenie tela &#8211; nie len telesn\u00fa hmotnos\u0165.<\/strong> Zistili, \u017ee skupina s vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn z\u00edskala viac svalov a stratila viac tuku ne\u017e skupina s ni\u017e\u0161\u00edm obsahom bielkov\u00edn &#8211; v\u00fdsledky sa teda neuk\u00e1\u017eu iba t\u00fdm, \u017ee sa postav\u00edte na v\u00e1hu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00f4r ne\u017e sa zameriame na jedno \u010d\u00edslo, sledujme zmeny \u2013 <strong>odb\u00faravanie tukov a z\u00edskavanie svalov.<\/strong> Ak zist\u00edte, \u017ee va\u0161a hmotnos\u0165 st\u00fapla, ale percento tuku kleslo, viete, \u017ee ste nie\u010do urobili spr\u00e1vne! Na \u0161kodu ur\u010dite nebudete, ak budete svoje pokroky foti\u0165, venova\u0165 pozornos\u0165 tomu, ako sa c\u00edtite v oble\u010den\u00ed, \u010di monitorova\u0165 svoju <strong>energetick\u00fa hladinu v posil\u0148ovni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaverecne_slova\"><\/span>Z\u00e1vere\u010dn\u00e9 slov\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak je va\u0161\u00edm cie\u013eom z\u00edska\u0165 <strong>svalov\u00fa hmotu a strati\u0165 telesn\u00fd tuk, ur\u010dite aj vy vid\u00edte v\u00fdhodu v nasledovan\u00ed vysoko bielkovinovej di\u00e9ty a tr\u00e9ningov\u00e9ho programu.<\/strong> Tak\u017ee, ak\u00e9 je na\u0161e odpor\u00fa\u010danie? \u017deny by mali konzumova\u0165 zhruba 2 gramy vysoko kvalitn\u00fdch bielkov\u00edn na 1 kilogram telesnej hmotnosti s cie\u013eom zlep\u0161i\u0165 zlo\u017eenie tela a maximalizova\u0165 regener\u00e1ciu. Vezmite preto do r\u00fak vidli\u010dku a pozdvihnite \u0161ejker <a title=\"Prote\u00edny\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">s prote\u00ednom<\/a> \u2013 alebo pridajte aspo\u0148 nejak\u00e9 tie kuracie prsia do \u0161al\u00e1tu!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1my, ako je to u v\u00e1s s bielkovinami? <strong>Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie, stratu telesn\u00e9ho tuku alebo rast svalovej hmoty? Ak\u00e9 s\u00fa najlep\u0161ie potravinov\u00e9 zdroje prote\u00ednov? <\/p>\n","protected":false},"author":25,"featured_media":141119,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6046,6057,6055],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-277517","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-chudnutie","10":"tag-rast-svalovej-hmoty","11":"tag-strava","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","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>Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie, stratu telesn\u00e9ho tuku alebo rast svalovej hmoty? Ak\u00e9 s\u00fa najlep\u0161ie potravinov\u00e9 zdroje prote\u00ednov?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie, stratu telesn\u00e9ho tuku alebo rast svalovej hmoty? Ak\u00e9 s\u00fa najlep\u0161ie potravinov\u00e9 zdroje prote\u00ednov?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-17T05:46:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-26T15:04:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty?\",\"datePublished\":\"2019-01-17T05:46:00+00:00\",\"dateModified\":\"2023-07-26T15:04:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/\"},\"wordCount\":2425,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png\",\"keywords\":[\"bielkoviny\",\"chudnutie\",\"rast svalovej hmoty\",\"strava\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/\",\"name\":\"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png\",\"datePublished\":\"2019-01-17T05:46:00+00:00\",\"dateModified\":\"2023-07-26T15:04:51+00:00\",\"description\":\"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie, stratu telesn\u00e9ho tuku alebo rast svalovej hmoty? Ak\u00e9 s\u00fa najlep\u0161ie potravinov\u00e9 zdroje prote\u00ednov?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png\",\"width\":1200,\"height\":630},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty? - GymBeam Blog","description":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie, stratu telesn\u00e9ho tuku alebo rast svalovej hmoty? Ak\u00e9 s\u00fa najlep\u0161ie potravinov\u00e9 zdroje prote\u00ednov?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/","og_type":"article","og_title":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty? - GymBeam Blog","og_description":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie, stratu telesn\u00e9ho tuku alebo rast svalovej hmoty? Ak\u00e9 s\u00fa najlep\u0161ie potravinov\u00e9 zdroje prote\u00ednov?","og_url":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/","og_site_name":"GymBeam Blog","article_published_time":"2019-01-17T05:46:00+00:00","article_modified_time":"2023-07-26T15:04:51+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty?","datePublished":"2019-01-17T05:46:00+00:00","dateModified":"2023-07-26T15:04:51+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/"},"wordCount":2425,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png","keywords":["bielkoviny","chudnutie","rast svalovej hmoty","strava"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/","url":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/","name":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png","datePublished":"2019-01-17T05:46:00+00:00","dateModified":"2023-07-26T15:04:51+00:00","description":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie, stratu telesn\u00e9ho tuku alebo rast svalovej hmoty? Ak\u00e9 s\u00fa najlep\u0161ie potravinov\u00e9 zdroje prote\u00ednov?","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kolko-bielkovin-zeny-article_2__1.png","width":1200,"height":630},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/kolko-bielkovin-zeny-potrebuju-na-chudnutie-a-rast-svalovej-hmoty\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ko\u013eko bielkov\u00edn \u017eeny potrebuj\u00fa na chudnutie a rast svalovej hmoty?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/277517","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=277517"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/277517\/revisions"}],"predecessor-version":[{"id":484307,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/277517\/revisions\/484307"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/141119"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=277517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=277517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=277517"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=277517"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=277517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}