{"id":296756,"date":"2020-10-14T11:14:00","date_gmt":"2020-10-14T09:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296756"},"modified":"2025-08-04T10:01:00","modified_gmt":"2025-08-04T08:01:00","slug":"co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/","title":{"rendered":"\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?"},"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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#Ako_si_poskladat_jedalnicek_pre_rast_svalov\" title=\"Ako si posklada\u0165 jed\u00e1lni\u010dek pre rast svalov?\">Ako si posklada\u0165 jed\u00e1lni\u010dek pre rast svalov?<\/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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#Co_jest_pre_zdrave_naberanie_telesnej_hmotnosti_a_svalov\" title=\"\u010co jes\u0165 pre zdrav\u00e9 naberanie telesnej hmotnosti a svalov?\">\u010co jes\u0165 pre zdrav\u00e9 naberanie telesnej hmotnosti a svalov?<\/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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#A_coze_su_to_tie_bielkoviny_tuky_a_sacharidy\" title=\"A \u010do\u017ee s\u00fa to tie bielkoviny, tuky a sacharidy?\">A \u010do\u017ee s\u00fa to tie bielkoviny, tuky a sacharidy?<\/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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#3_nutricne_%E2%80%8B%E2%80%8Brady_k_rastu_svalov\" title=\"3 nutri\u010dn\u00e9 \u200b\u200brady k rastu svalov\">3 nutri\u010dn\u00e9 \u200b\u200brady k rastu svalov<\/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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#Silovy_trening_je_alfou_a_omegou_uspesneho_rastu_svalov\" title=\"Silov\u00fd tr\u00e9ning je alfou a omegou \u00faspe\u0161n\u00e9ho rastu svalov\">Silov\u00fd tr\u00e9ning je alfou a omegou \u00faspe\u0161n\u00e9ho rastu svalov<\/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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#6_treningovych_rad_pre_rast_svalov\" title=\"6 tr\u00e9ningov\u00fdch r\u00e1d pre rast svalov\">6 tr\u00e9ningov\u00fdch r\u00e1d pre rast svalov<\/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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#Faktory_ktore_je_potrebne_splnit_pre_svalovy_rast\" title=\"Faktory, ktor\u00e9 je potrebn\u00e9 splni\u0165 pre svalov\u00fd rast:\">Faktory, ktor\u00e9 je potrebn\u00e9 splni\u0165 pre svalov\u00fd rast:<\/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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V divok\u00fdch vod\u00e1ch internetu, soci\u00e1lnych siet\u00ed aj medzi fitness nad\u0161encami po celom svete sa ved\u00fa ka\u017ed\u00fd de\u0148 diskusie o t\u00fdch&nbsp;<strong>najlep\u0161\u00edch, naj\u00fa\u010dinnej\u0161\u00edch a najnov\u0161\u00edch met\u00f3dach pre \u010do najefekt\u00edvnej\u0161\u00ed rast svalov.<\/strong>&nbsp;Raz je v kurze tr\u00e9ning v \u0161t\u00fdle samotn\u00e9ho Arnolda Schwarzeneggera, potom pod\u013ea Russella Crowa pre rolu Gladi\u00e1tora, alebo svalnat\u00e9ho n\u00f3rskeho boha hromu Thora v podan\u00ed Chrisa Hemswortha v s\u00e1ge Avengers. Aby toho nebolo m\u00e1lo,&nbsp;<strong>v\u00fd\u017eivov\u00e9 m\u00fdty a polopravdy sa neust\u00e1le vracaj\u00fa v obmenenej podobe.<\/strong>&nbsp;Raz n\u00e1m hovoria, \u017ee sacharidy s\u00fa kamo\u0161i, aby sa potom v okamihu premenili na najv\u00e4\u010d\u0161\u00edch zlo\u010dincov, ktor\u00ed maj\u00fa na svedom\u00ed nadbyto\u010dn\u00fd tuk u \u013eud\u00ed po celom svete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potom sa nie je \u010domu divi\u0165, \u017ee m\u00e1 mnoho \u013eud\u00ed v ot\u00e1zkach oh\u013eadom v\u00fd\u017eivy i tr\u00e9ningu v hlave absol\u00fatny chaos.&nbsp;<strong>Pritom sa sta\u010d\u00ed dr\u017ea\u0165 nieko\u013ek\u00fdch jednoduch\u00fdch pravidiel,<\/strong>&nbsp;ktor\u00e9 platia univerz\u00e1lne kedyko\u013evek, a nie len vtedy, ke\u010f je v m\u00f3de bezlepkov\u00e1 strava. V pr\u00edpade, \u017ee sa chcete dozvedie\u0165, ako to s t\u00fdm lepkom naozaj je, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/lepok-je-naozaj-skodlivy-pre-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Lepok \u2013 Je naozaj \u0161kodliv\u00fd pre ka\u017ed\u00e9ho z n\u00e1s?<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_si_poskladat_jedalnicek_pre_rast_svalov\"><\/span>Ako si posklada\u0165 jed\u00e1lni\u010dek pre rast svalov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V posledn\u00fdch rokoch sa medzi najpopul\u00e1rnej\u0161ie vide\u00e1 na YouTube s fitness t\u00e9matikou rad\u00ed obsah, kde \u0161portovci, zn\u00e1me osobnosti, fitness nad\u0161enci a \u201enorm\u00e1lni smrte\u013en\u00edci\u201c nat\u00e1\u010daj\u00fa svoj jed\u00e1lni\u010dek po\u010das cel\u00e9ho d\u0148a, tzv. \u201e<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=What+I+Eat+In+A+Day+\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What I Eat In A Day<\/strong><\/a>&nbsp;alebo&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=Full+Day+of+Eating\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Full Day of Eating<\/strong><\/a>\u201c . Necha\u0165 sa in\u0161pirova\u0165 nov\u00fdmi receptami, jedlami a potravinami rozhodne nie je zl\u00e9.&nbsp;<strong>Probl\u00e9m ale nast\u00e1va v pr\u00edpade, ke\u010f sa pok\u00fa\u0161ame tieto jed\u00e1lni\u010dky bezhlavo kop\u00edrova\u0165<\/strong>&nbsp;a d\u00fafame, \u017ee dosiahneme rovnak\u00fd cie\u013e, alebo vzh\u013ead ako na\u0161e ob\u013e\u00faben\u00e9 vzory.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A potom tu m\u00e1me aj r\u00f4zne&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=10+000+kcal+challenge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 000 kcal v\u00fdzvy<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=5SvIUJVQ3dQ&amp;ab_channel=BuzzFeedMultiplayer\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">p\u00f4vodn\u00fd jed\u00e1lni\u010dek pod\u013ea Michaela Phelpsa<\/a>&nbsp;a \u010fal\u0161\u00edch svetovo presl\u00e1ven\u00fdch atl\u00e9tov, rovnako ako&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bulking+diet\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rad n\u00e1vodov kulturistov a fitness pretek\u00e1rov<\/a>, kde sa n\u00e1m sna\u017eia radi\u0165, ako pristupova\u0165 ku strave pre naberanie svalov.&nbsp;<strong>Niektor\u00e9 s\u00fa lep\u0161ie, in\u00e9 hor\u0161ie.<\/strong>&nbsp;Po do\u010d\u00edtan\u00ed tohto \u010dl\u00e1nku budeme schopn\u00ed rozozna\u0165, \u010d\u00edm sa in\u0161pirova\u0165, a \u010do rad\u0161ej necha\u0165 bez pov\u0161imnutia pl\u00e1va\u0165 divok\u00fdmi vodami internetu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg\" alt=\"\u010co jes\u0165 pre rast svalov?\" class=\"wp-image-188440\" style=\"width:843px;height:562px\" title=\"\u010co jes\u0165 pre rast svalov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Strava pre rast svalov je o vy\u0161\u0161om pr\u00edjme energie z kvalitn\u00fdch potrav\u00edn, nie junk foodu<\/h3>\n\n\n\n<p>V\u0161etka t\u00e1 pizza, hamburgery, Coca-Cola, sladkosti a \u010fal\u0161ie \u201edobroty\u201c v niektor\u00fdch z vy\u0161\u0161ie spomenut\u00fdch vide\u00ed m\u00f4\u017eu vyzera\u0165 celkom l\u00e1kavo. Zvl\u00e1\u0161\u0165 vtedy, ke\u010f na konci videa vid\u00edme \u00faspe\u0161n\u00fdch \u0161portovcov s relat\u00edvne n\u00edzkym percentom telesn\u00e9ho tuku. Ale&nbsp;<strong>stava\u0165 stravu na podobn\u00fdch potravin\u00e1ch nie je pr\u00e1ve dobr\u00fd n\u00e1pad.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto lah\u00f4dky patria medzi&nbsp;<strong>vysoko priemyselne spracovan\u00e9 potraviny,<\/strong>&nbsp;ktor\u00e9 typicky&nbsp;<strong>obsahuj\u00fa ve\u013ea soli, cukru, tuku, spracovan\u00fdch sacharidov a ve\u013ea kal\u00f3ri\u00ed v malom mno\u017estve.<\/strong>&nbsp;Naopak&nbsp;<strong>s\u00fa chudobn\u00e9 na vitam\u00edny, miner\u00e1lne l\u00e1tky, vl\u00e1kninu, kvalitn\u00e9 bielkoviny, a z\u00e1rove\u0148 maj\u00fa n\u00edzku schopnos\u0165 zas\u00fdti\u0165,<\/strong>&nbsp;tak\u017ee sa ich m\u00f4\u017eeme \u013eahko prejes\u0165 a prija\u0165 nadmern\u00e9 mno\u017estvo zbyto\u010dnej energie navy\u0161e. Rad d\u00f4le\u017eit\u00fdch \u017eiv\u00edn pre optim\u00e1lne fungovanie organizmu v takej strave jednoducho ch\u00fdba, \u010do sa m\u00f4\u017ee v dlhodobom horizonte prejavi\u0165 nedostato\u010dnou regener\u00e1ciou, zraneniami a pribrat\u00edm zbyto\u010dne ve\u013ek\u00e9ho mno\u017estva tuku.<span style=\"color: #ff6600;\">&nbsp;[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasne,&nbsp;<strong>da\u0165 si raz za \u010das pizzu, hamburger, pivo alebo poh\u00e1r v\u00edna m\u00f4\u017ee by\u0165 v pohode,<\/strong>&nbsp;a navy\u0161e n\u00e1m m\u00f4\u017ee tak\u00e9 ob\u013e\u00faben\u00e9 \u201etreat meal\u201c, ktor\u00e9 si nechceme odopiera\u0165, pom\u00f4c\u0165 dlhodobo dodr\u017eiava\u0165 zdrav\u00fd a vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek.&nbsp;<strong>Mnoh\u00fdm \u013eu\u010fom t\u00e1to strat\u00e9gia u\u017e pomohla prekona\u0165 \u201eall in\u201c alias \u201ev\u0161etko alebo ni\u010d\u201c pr\u00edstup,<\/strong>&nbsp;kedy jedli ur\u010dit\u00fd \u010das len zdravo, alebo nezdravo. M\u00f4\u017eeme sa riadi\u0165 aj pravidlom, ktor\u00e9 vs\u00e1dza na pr\u00edjem energie poch\u00e1dzaj\u00facej v 80 % z optim\u00e1lne zostaven\u00e9ho jed\u00e1lni\u010dka a v 20 % z na\u0161ich \u201echeat foods.\u201c Ak sa chcete dozvedie\u0165 viac o problematike \u201echeat meals\u201c, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cheat Meal \u2013 \u010co je to a ako funguje \u201epodv\u00e1dzanie\u201c v stravovan\u00ed \u0161portovcov.<\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_jest_pre_zdrave_naberanie_telesnej_hmotnosti_a_svalov\"><\/span>\u010co jes\u0165 pre zdrav\u00e9 naberanie telesnej hmotnosti a svalov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u010d prevratn\u00e9, predsa<strong>&nbsp;jedl\u00e1 z kvalitn\u00fdch potrav\u00edn, ktor\u00e9 si dok\u00e1\u017eeme predstavi\u0165 jes\u0165 dlhodobo,<\/strong>&nbsp;bez toho, aby sa n\u00e1m \u201ekrivili \u00fasta\u201c nechu\u0165ou pri pomyslen\u00ed na jedlo.&nbsp;<strong>Nemus\u00edme hne\u010f oto\u010di\u0165 svoj stravovac\u00ed re\u017eim o 180\u00b0<\/strong>&nbsp;a za\u010da\u0165 jes\u0165 potraviny \u010di jedl\u00e1, ktor\u00e9 n\u00e1m \u00faplne nechutia, len preto, \u017ee sa o nich hovor\u00ed, ak\u00e9 s\u00fa zdrav\u00e9 a prospe\u0161n\u00e9. To by sme vydr\u017eali so sebazapren\u00edm len p\u00e1r dn\u00ed a potom by sme sa na v\u0161etko vyka\u0161\u013eali s t\u00fdm, \u017ee to nem\u00e1 cenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre za\u010diatok je fajn n\u00e1pad jednoducho prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, ako by sme mohli svoj jed\u00e1lni\u010dek vylep\u0161i\u0165<\/strong>&nbsp;a jes\u0165 viac zdrav\u0161\u00edch potrav\u00edn. \u010co tak sk\u00fasi\u0165 to napr\u00edklad takto?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">S\u00da\u010cASN\u00dd STAV<\/th><th class=\"has-text-align-center\" data-align=\"center\">MAL\u00c9 VYLEP\u0160ENIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00c4\u010c\u0160IE VYLEP\u0160ENIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">CIE\u013dOV\u00c9 VYLEP\u0160ENIE<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vypr\u00e1\u017ean\u00fd reze\u0148 s hranolkami a majon\u00e9zou<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vypr\u00e1\u017ean\u00fd reze\u0148 s americk\u00fdmi zemiakmi a ke\u010dupom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Restovan\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie prsia<\/a> s americk\u00fdmi zemiakmi a ke\u010dupom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Restovan\u00e9 prsia s americk\u00fdmi zemiakmi, zeleninov\u00fdm \u0161al\u00e1tom a dipom na b\u00e1ze gr\u00e9ckeho jogurtu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sladen\u00e9 cappuccino s kokosov\u00fdm sirupom a pekanov\u00fdm pletencom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino s kokosov\u00fdm sirupom a celozrnn\u00fdm muffinom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino s gr\u00e9ckym jogurtom 0%,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/cerealie-a-musli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00fcsli<\/a>&nbsp;a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/cokolady\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokol\u00e1dou<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Lungo s kvapkou polotu\u010dn\u00e9ho mlieka na dochutenie a&nbsp;prote\u00ednov\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" class=\"ek-link\">palacinky&nbsp;<\/a>s gr\u00e9ckym jogurtom, k\u00faskami ovocia a&nbsp;<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\">Fitcheat \u010dokol\u00e1dy<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Postupom \u010dasu by sme sa mali pomocou t\u00fdchto mal\u00fdch a nen\u00e1padn\u00fdch \u00faprav, ktor\u00e9 s\u00fa pre \u010dloveka ove\u013ea \u013eah\u0161ie akceptovate\u013en\u00e9,&nbsp;<strong>pribl\u00ed\u017ei\u0165 modelu tzv. zdrav\u00e9ho taniera,<\/strong>&nbsp;ktor\u00fd je funk\u010dnej\u0161ou alternat\u00edvou k v\u00fd\u017eivovej pyram\u00edde. V\u010faka nemu jednoducho vid\u00edme, ako by malo ka\u017ed\u00e9 na\u0161e jedlo vyzera\u0165 z poh\u013eadu rozlo\u017eenia \u017eiv\u00edn.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.sk\/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\" title=\"Ako si posklada\u0165 jed\u00e1lni\u010dek?\" 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\" \/><figcaption class=\"wp-element-caption\">obr\u00e1zok z food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Na tanieri je to celkom jednoduch\u00e9, ale \u010do v pr\u00edpade r\u00f4znych desiat?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak je to len trochu mo\u017en\u00e9 a m\u00e1me na jedlo \u010das, poskladajme si desiatu rovnako aj na tanier. Sacharidy bude reprezentova\u0165 pl\u00e1tok ra\u017en\u00e9ho chleba, bielkoviny napr\u00edklad skyr, gr\u00e9cky jogurt 0 % alebo&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\">prote\u00ednov\u00e9 palacinky<\/a>&nbsp;s vrstvou bieleho jogurtu a k tomu kus ob\u013e\u00faben\u00e9ho ovocia alebo zmes bobu\u013eovit\u00e9ho ovocia.<\/li>\n\n\n\n<li>Ke\u010f to nejde, jednoducho si priprav\u00edme oblo\u017een\u00fa desiatov\u00fa bagetu v podobe men\u0161ieho k\u00fasku rozpolen\u00e9ho celozrnn\u00e9ho pe\u010diva natret\u00e9ho Lu\u010dinou s dvoma pl\u00e1tkami \u0161unky, eidamu, vajcom natvrdo a ob\u013e\u00fabenou <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleninou<\/a>. D\u00e1me do krabi\u010dky, prihod\u00edme e\u0161te kus nakr\u00e1janej zeleniny navy\u0161e (kaler\u00e1b, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/mrkva\/\" class=\"ek-link\">mrkva<\/a>, uhorka, \u2026) a m\u00e1me hotovo. \u017diadna ve\u013ek\u00e1 veda.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_coze_su_to_tie_bielkoviny_tuky_a_sacharidy\"><\/span>A \u010do\u017ee s\u00fa to tie bielkoviny, tuky a sacharidy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ostatne-obilniny\" target=\"_blank\" rel=\"noreferrer noopener\">strukoviny<\/a> (hrach, fazu\u013ea, v\u0161etky druhy <a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161o\u0161ovice<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">c\u00edcer<\/a>, edamame), pseudoobilniny (<a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" rel=\"noreferrer noopener\">poh\u00e1nka<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-amarantove-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">amarant<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/tofu\/\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/tempeh\/\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechy, semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, lah\u00f4dkov\u00e9 dro\u017edie, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">rastlinn\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku:<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semienka<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, 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>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9 obilniny a cere\u00e1lie<\/a>&nbsp;(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/muky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00faka<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chlieb-a-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chlieb a pe\u010divo<\/a>), pseudoobilniny, zemiaky a sladk\u00e9 zemiaky,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ostatne-obilniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a>, ovocie a zelenina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za de\u0148 by sme mali zjes\u0165 aspo\u0148&nbsp;<strong>400 gramov zeleniny a 200 gramov ovocia<\/strong>, \u010do predstavuje 4-5, respekt\u00edve 2-3 stredne ve\u013ek\u00e9 kusy.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg\" alt=\"\u010co s\u00fa bielkoviny, tuky a sacharidy?\" class=\"wp-image-188466\" style=\"width:843px;height:562px\" title=\"\u010co s\u00fa bielkoviny, tuky a sacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-2048x1365.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=\"3_nutricne_%E2%80%8B%E2%80%8Brady_k_rastu_svalov\"><\/span>3 nutri\u010dn\u00e9 \u200b\u200brady k rastu svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Jedzte viac energie ako doteraz, aby mali svaly z \u010doho r\u00e1s\u0165<\/h3>\n\n\n\n<p>U\u017e sme si povedali, \u017ee nie\u010do ako neriaden\u00e9 zjedenie v\u0161etk\u00e9ho, \u010do n\u00e1m pr\u00edde pod ruku, nie je t\u00fdm spr\u00e1vnym n\u00e1padom.&nbsp;<strong>Energetick\u00fd pr\u00edjem by sme mali zv\u00fd\u0161i\u0165 prostredn\u00edctvom kvalitnej stravy, a to zhruba o 10-20 % nad r\u00e1mec n\u00e1\u0161ho udr\u017eiavacieho pr\u00edjmu,<\/strong>&nbsp;kedy si dr\u017e\u00edme stabiln\u00fa telesn\u00fa hmotnos\u0165. Re\u010dou kal\u00f3ri\u00ed by bolo fajn prida\u0165 pribli\u017ene 250 kcal.<span style=\"color: #ff6600;\">&nbsp;[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Raz za 2 t\u00fd\u017edne sa za rovnak\u00fdch podmienok zv\u00e1\u017eime a zmeriame z\u00e1kladn\u00e9 telesn\u00e9 obvody,<\/strong>&nbsp;ako je obvod p\u00e1su, bokov, brucha, hrudn\u00edka a \u010fal\u0161ie, ktor\u00e9 chceme sledova\u0165. Ak sa v\u00e1ha ani o centimeter nepohla smerom nahor, jednoducho prid\u00e1me v strave \u010fal\u0161\u00edch 250 kcal na de\u0148. Akon\u00e1hle sa v\u00e1ha alebo centimetre zv\u00e4\u010d\u0161ia, \u00faspe\u0161ne sme sa dostali do kalorick\u00e9ho prebytku a naber\u00e1me svaly.<strong>&nbsp;Je d\u00f4le\u017eit\u00e9, aby energetick\u00fd prebytok nebol ve\u013emi ve\u013ek\u00fd a nenabrali sme zbyto\u010dne ve\u013ek\u00e9 mno\u017estvo telesn\u00e9ho tuku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Ako jednoducho prida\u0165 250 kcal denne?<\/h4>\n\n\n\n<p>Ke\u010f sa pozrieme na obr\u00e1zok zdrav\u00e9ho taniera, m\u00f4\u017eeme si predstavi\u0165 jednoduch\u00fa manipul\u00e1ciu s jeho zlo\u017een\u00edm.&nbsp;<strong>Zv\u00e4\u010d\u0161en\u00edm sacharidovej zlo\u017eky<\/strong>&nbsp;zhruba o 200 gramov varenej&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017ee<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cestov\u00edn<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/kuskus\/\" class=\"ek-link\">kuskusu <\/a>a \u010fal\u0161\u00edch obiln\u00edn z\u00edskame \u017eelan\u00fdch 250 kcal navy\u0161e. Rovnako tak toho m\u00f4\u017eeme docieli\u0165 napr\u00edklad 40-gramovou porciou ob\u013e\u00faben\u00fdch&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov<\/a>&nbsp;alebo v\u00e4\u010d\u0161ou ly\u017ei\u010dkou&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov\u00e9ho masla<\/a>. V pr\u00edpade, \u017ee nie sme schopn\u00ed energetick\u00fd pr\u00edjem pre rast svalov prija\u0165 pomocou pevnej stravy, m\u00f4\u017ee n\u00e1m pom\u00f4c\u0165&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/gainery\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitn\u00fd gainer<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si nie ste ist\u00ed, ak\u00fd ve\u013ek\u00fd by mal by\u0165 v\u00e1\u0161 energetick\u00fd pr\u00edjem a ako si ho spo\u010d\u00edta\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<strong><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)\">Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?<\/a><\/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 is-style-default\">2. Prij\u00edmajte dostatok bielkov\u00edn<\/h3>\n\n\n\n<p>V na\u0161om tele prakticky neust\u00e1le doch\u00e1dza k rozpadu a tvorbe svalov\u00fdch bielkov\u00edn.&nbsp;<strong>Aby svaly r\u00e1stli a zv\u00e4\u010d\u0161ovali svoj objem, je potrebn\u00e9 za de\u0148 prija\u0165 dostatok bielkov\u00edn,<\/strong>&nbsp;ktor\u00e9 stimuluj\u00fa tvorbu svalov\u00fdch bielkov\u00edn (MPS \u2013 muscle protein synthesis).&nbsp;<strong>Ko\u013eko bielkov\u00edn je to za de\u0148?<\/strong>&nbsp;Pre v\u00e4\u010d\u0161inu silovo cvi\u010diacich \u0161portovcov spad\u00e1 toto mno\u017estvo do \u0161irok\u00e9ho rozmedzia&nbsp;<strong>1,4-2,0 g bielkov\u00edn na kilogram telesnej hmotnosti.<\/strong>&nbsp;Pre \u0161portovcov s hmotnos\u0165ou 70 kilogramov to predstavuje pribli\u017ene 98-140 gramov bielkov\u00edn za de\u0148. \u010c\u00edm intenz\u00edvnej\u0161ie a \u010dastej\u0161ie tr\u00e9nujeme, t\u00fdm viac bielkov\u00edn potrebujeme.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">A ako \u010dasto bielkoviny prij\u00edma\u0165?<\/h4>\n\n\n\n<p>Vzh\u013eadom k maxim\u00e1lnemu vyu\u017eitiu anabolick\u00fdch javov je pod\u013ea Medzin\u00e1rodnej spolo\u010dnosti pre \u0161portov\u00fa v\u00fd\u017eivu ide\u00e1lne&nbsp;<strong>ka\u017ed\u00e9 3-4 hodiny prija\u0165 jedlo s obsahom zhruba 20-40 gramov kvalitn\u00fdch bielkov\u00edn.<\/strong>&nbsp;So splnen\u00edm denn\u00e9ho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu bielkov\u00edn n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165&nbsp;<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)\">srv\u00e1tkov\u00fd<\/a>&nbsp;alebo&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinn\u00fd prote\u00edn.<\/a><span style=\"color: #ff6600;\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e si chcete roz\u0161\u00edri\u0165 svoj arzen\u00e1l zdrojov bielkov\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<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\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\">3. Zara\u010fte doplnky stravy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu nabra\u0165 svaly<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Kvalitn\u00fd&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/gainery\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a>&nbsp;alebo&nbsp;<a aria-label=\"n\u00e1hrada stravy (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nahrada-stravy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1hrada stravy<\/a>&nbsp;n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem<\/strong>&nbsp;najm\u00e4 v pr\u00edpadoch, ke\u010f nie sme schopn\u00ed zjes\u0165 cielen\u00e9 mno\u017estvo energie formou pevnej stravy alebo z ak\u00e9hoko\u013evek d\u00f4vodu uprednostn\u00edme tekut\u00fa v\u00fd\u017eivu, ktor\u00e1 je r\u00fdchlej\u0161ie vstrebate\u013en\u00e1.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Srv\u00e1tkov\u00fd<\/a>&nbsp;alebo&nbsp;<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>&nbsp;n\u00e1m pom\u00f4\u017ee so splnen\u00edm odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu bielkov\u00edn<\/strong>&nbsp;a po tr\u00e9ningu preklop\u00ed ru\u010di\u010dky v\u00e1h medzi odb\u00faravan\u00edm a budovan\u00edm svalov\u00fdch bielkov\u00edn k ich vytv\u00e1raniu.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Micel\u00e1rny kaze\u00edn<\/a>&nbsp;sa hod\u00ed ako no\u010dn\u00fd prote\u00edn<\/strong>&nbsp;k postupn\u00e9mu a pomal\u00e9mu z\u00e1sobovaniu svalov \u017eivinami, alebo v obdob\u00ed, ke\u010f sme dlh\u0161iu dobu bez jedla.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\"Kreat\u00edn (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreat\u00edn<\/a><\/strong>&nbsp;je l\u00e1tka, ktor\u00fa prirodzene prij\u00edmame zo stravy a na\u0161e tel\u00e1 si ju sami vyr\u00e1baj\u00fa v obli\u010dk\u00e1ch a pe\u010deni z aminokyseliny glyc\u00edn, argin\u00edn a metion\u00edn.&nbsp;<strong>Suplement\u00e1cia kreat\u00ednom dok\u00e1\u017ee zv\u00fd\u0161i\u0165 jeho z\u00e1soby v organizme o 20-40 %, a poskytn\u00fa\u0165 tak v\u00e4\u010d\u0161ie mno\u017estvo r\u00fdchlej energie pre v\u00fdbu\u0161n\u00e9 v\u00fdkony a v\u00e4\u010d\u0161iu silu,<\/strong>&nbsp;\u010do sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad v podobe efekt\u00edvnej\u0161ieho tr\u00e9ningu a silnej\u0161ieho tr\u00e9ningov\u00e9ho stimulu.&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/span><\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Multivitam\u00ednov\u00e1<\/a>&nbsp;a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/komplexne-mineraly\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multiminer\u00e1lov\u00e1<\/a>&nbsp;formula n\u00e1m pom\u00f4\u017ee s dostatkom v\u0161etk\u00fdch z\u00e1kladn\u00fdch mikro\u017eiv\u00edn,<\/strong>&nbsp;ktor\u00e9 hraj\u00fa d\u00f4le\u017eit\u00fa \u00falohu v takmer v\u0161etk\u00fdch biologick\u00fdch procesoch v na\u0161ich tel\u00e1ch.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg\" alt=\"Doplnky stravy pre rast svalov\" class=\"wp-image-188479\" style=\"width:843px;height:563px\" title=\"Doplnky stravy pre rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-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=\"Silovy_trening_je_alfou_a_omegou_uspesneho_rastu_svalov\"><\/span>Silov\u00fd tr\u00e9ning je alfou a omegou \u00faspe\u0161n\u00e9ho rastu svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z nutri\u010dn\u00e9ho h\u013eadiska je podmienkou \u00faspe\u0161n\u00e9ho rastu svalov mierny nadbytok energie a dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn aj mikro\u017eiv\u00edn,<\/strong>&nbsp;aby mohol organizmus optim\u00e1lne fungova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najd\u00f4le\u017eitej\u0161\u00edm podnetom vzh\u013eadom ku svalovej hypertrofii je impulz svalov\u00fdm bunk\u00e1m v podobe silov\u00e9ho tr\u00e9ningu alebo in\u00e9ho dostato\u010dne intenz\u00edvneho pohybu.<\/strong>&nbsp;Bez cvi\u010denia sa svalom, jednoducho, nechce r\u00e1s\u0165, \u010do je logick\u00e9. Rovnako ako v \u017eivote nem\u00e1me \u0161ancu nau\u010di\u0165 sa cudz\u00ed jazyk, ke\u010f sa o to nesna\u017e\u00edme.&nbsp;<span 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<p>Na za\u010diatok je v\u00e1\u017ene \u00faplne jedno, \u010di cvi\u010d\u00edme doma iba s vlastnou v\u00e1hou tela alebo na street workoutovom ihrisku, m\u00e1me full-body tr\u00e9ningy v posil\u0148ovni, splity, German Volume Training alebo Korte tr\u00e9ningov\u00fd program.&nbsp;<strong>V\u0161etko toto s\u00fa \u201eoby\u010dajn\u00e9\u201c n\u00e1stroje silov\u00e9ho tr\u00e9ningu, ktor\u00e9 je potrebn\u00e9 sa nau\u010di\u0165 pou\u017e\u00edva\u0165.<\/strong>&nbsp;V prvom rade je najd\u00f4le\u017eitej\u0161ie si vytvori\u0165 podmienky, aby silov\u00fd tr\u00e9ning mohol by\u0165 \u00faspe\u0161n\u00fd a premietol sa v svalov\u00fd rast.<\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_treningovych_rad_pre_rast_svalov\"><\/span>6 tr\u00e9ningov\u00fdch r\u00e1d pre rast svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Rozhodnite sa a vytvorte si tr\u00e9ningov\u00fd pl\u00e1n<\/h3>\n\n\n\n<p>Ke\u010f pravidelne v r\u00e1mci roka striedame \u010dasov\u00e9 intervaly ka\u017edodenn\u00e9ho tr\u00e9ningu nasledovan\u00e9 nieko\u013ekomesa\u010dnou pauzou, nem\u00f4\u017eeme sa \u010dudova\u0165, \u017ee nie s\u00fa vidie\u0165 \u017eiadne v\u00fdsledky.&nbsp;<strong>V\u0161etko chce jednoducho \u010das.<\/strong>&nbsp;Svaly z\u00e1zra\u010dne nenarast\u00fa po 3 tr\u00e9ningoch s \u010dinkami a prote\u00ednom po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u00e1lne je potrebn\u00e9 sa zamyslie\u0165, ko\u013eko hod\u00edn t\u00fd\u017edenne sme schopn\u00ed venova\u0165 sa silov\u00e9mu tr\u00e9ningu. A hlavne sa naozaj&nbsp;<strong>mus\u00edme rozhodn\u00fa\u0165 a \u00eds\u0165 si za t\u00fdm.<\/strong>&nbsp;Od toho sa toti\u017e bude odv\u00edja\u0165 nastavenie tr\u00e9ningov\u00e9ho pl\u00e1nu. K \u00faplnej regener\u00e1cii doch\u00e1dza v rozmedz\u00ed 24-72 hod\u00edn po tr\u00e9ningu. Preto je vhodn\u00e9 s t\u00fdm po\u010das zostavovania tr\u00e9ningov\u00e9ho pl\u00e1nu po\u010d\u00edta\u0165.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/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>M\u00e1me \u010das len dvakr\u00e1t t\u00fd\u017edenne?<\/strong>&nbsp;Potom zvol\u00edme tr\u00e9ning cel\u00e9ho tela.<\/li>\n\n\n\n<li><strong>M\u00e1me \u010das trikr\u00e1t t\u00fd\u017edenne?<\/strong>&nbsp;Potom m\u00e1me na v\u00fdber z full-body, \u201eUpper \/ Lower (rozdelenie tela na vrch a spodok)\u201c a klasick\u00e9ho splitu s odcvi\u010den\u00edm 1 svalovej partie t\u00fd\u017edenne.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne m\u00f4\u017eeme postupova\u0165 aj v pr\u00edpade, \u017ee chceme tr\u00e9nova\u0165 \u0161tyrikr\u00e1t t\u00fd\u017edenne ( \u201eUpper \/ Lower\u201c alebo \u0165ahov\u00e9-tlakov\u00e9 delenie tr\u00e9ningu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kvalitne tr\u00e9nova\u0165 viackr\u00e1t t\u00fd\u017edenne u\u017e je pomerne n\u00e1ro\u010dn\u00e1 z\u00e1le\u017eitos\u0165 k adekv\u00e1tnej regener\u00e1cii.<\/strong>&nbsp;To u\u017e si vy\u017eaduje ve\u013ea sk\u00fasenost\u00ed a znalost\u00ed seba sam\u00e9ho. Ak chcete pom\u00f4c\u0165 so zostaven\u00edm tr\u00e9ningov\u00e9ho pl\u00e1nu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 Tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg\" alt=\"6 tr\u00e9ningov\u00fdch r\u00e1d pre rast svalov\" class=\"wp-image-188505\" style=\"width:843px;height:562px\" title=\"6 tr\u00e9ningov\u00fdch r\u00e1d pre rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Stavajte na z\u00e1kladn\u00fdch cvikoch, vytvorte si z\u00e1sobu cvikov<\/h3>\n\n\n\n<p><strong>Ak\u00e9 cviky s\u00fa najlep\u0161ie? Tie, u ktor\u00fdch m\u00e1te zvl\u00e1dnut\u00fa techniku \u200b\u200ba vyhovuj\u00fa va\u0161ej biomechanike pohybu.<\/strong>&nbsp;Za sv\u00e4t\u00fa trojicu silov\u00e9ho tr\u00e9ningu pova\u017eujeme&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drep<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u0155tvy \u0165ah<\/a>&nbsp;a&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=UZhxrnaHPx0&amp;ab_channel=GymBeamcz\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bench-press<\/a>.<\/strong>&nbsp;T\u00fdmito cvikmi efekt\u00edvne precvi\u010d\u00edme takmer cel\u00e9 telo, a ak n\u00e1m vyhovuj\u00fa, rozhodne by nemali ch\u00fdba\u0165 v tr\u00e9ningovom pl\u00e1ne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010eal\u0161\u00edm bodom je rozlo\u017eenie jednotliv\u00fdch parti\u00ed na cviky,<\/strong>&nbsp;ktor\u00e9 n\u00e1m vyhovuj\u00fa, pozn\u00e1me ich a vieme ich odcvi\u010di\u0165 s korektnou technikou.&nbsp;<strong>Pre za\u010diatok posta\u010dia aspo\u0148 3 cviky na ve\u013ek\u00fa svalov\u00fa partiu a 2 cviky na men\u0161iu svalov\u00fa partiu.<\/strong>&nbsp;N\u00e1sledne cviky rozdel\u00edme do tr\u00e9ningov\u00e9ho pl\u00e1nu pod\u013ea \u010dasov\u00fdch mo\u017enost\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak nem\u00e1me so silov\u00fdm tr\u00e9ningom sk\u00fasenosti, je ur\u010dite dobr\u00fdm za\u010diatkom oslovi\u0165 tr\u00e9nera, alebo aspo\u0148 kamar\u00e1ta, ktor\u00fd sa u\u017e nejak\u00fd rok venuje zdv\u00edhaniu \u017eeleza a korektne n\u00e1s nau\u010d\u00ed spr\u00e1vnej technike.<\/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\">3. Za\u010dnite so z\u00e1kladn\u00fdm po\u010dtom s\u00e9ri\u00ed a opakovan\u00ed s dostato\u010dnou z\u00e1\u0165a\u017eou<\/h3>\n\n\n\n<p>Vzh\u013eadom na \u010das potrebn\u00fd na \u00fapln\u00fa regener\u00e1ciu sa zd\u00e1 by\u0165 vhodn\u00e9&nbsp;<strong>precvi\u010di\u0165 jednu svalov\u00fa partiu zhruba 2 x t\u00fd\u017edenne.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e sme si povedali, \u017ee posta\u010dia zhruba&nbsp;<strong>3 cviky na ve\u013ek\u00fa svalov\u00fa partiu a 2 cviky na men\u0161iu v 3-4 pracovn\u00fdch s\u00e9ri\u00e1ch.<\/strong>&nbsp;A ko\u013eko opakovan\u00ed je v tr\u00e9ningu na jednu svalov\u00fa partiu vhodn\u00e9 zvoli\u0165? Jedn\u00e1 sa o rozmedzie&nbsp;<strong>40-60 opakovan\u00ed.<\/strong>&nbsp;M\u00f4\u017eeme sa odrazi\u0165 od&nbsp;<strong>silovej\u0161\u00edch 4-6 opakovan\u00ed pri komplexnom cviku a\u017e po \u201ekulturistick\u00fdch\u201c 8-12 opakovan\u00ed<\/strong>&nbsp;v \u010fal\u0161om cviku v 3-4 pracovn\u00fdch s\u00e9ri\u00e1ch.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1\u0165a\u017e je v tomto pr\u00edpade ide\u00e1lne voli\u0165 v rozmedz\u00ed 80-85 % (1RM) pre 4-6 opakovan\u00ed v s\u00e9rii a 60-75 % (1RM) pre 8-12 opakovan\u00ed v s\u00e9rii.<\/strong>&nbsp;1RM vyjadruje maxim\u00e1lnu v\u00e1hu bremena, ktor\u00fa sme schopn\u00ed zdvihn\u00fa\u0165 s korektnou technikou. Ke\u010f d\u00e1me 12 opakovan\u00ed cviku a c\u00edtime, \u017ee m\u00e1me \u010fal\u0161\u00edch nieko\u013eko v rezerve, je na \u010dase prida\u0165 na z\u00e1\u0165a\u017ei, aby sme docielili optim\u00e1lny rastov\u00fd impulz.<\/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\">4. Pl\u00e1nujte, strategicky zvy\u0161ujte z\u00e1\u0165a\u017e a raz za \u010das si dajte deload<\/h3>\n\n\n\n<p><strong>\u010c\u00edm sme tr\u00e9novanej\u0161\u00ed, t\u00fdm je pre n\u00e1s zdv\u00edhan\u00e1 z\u00e1\u0165a\u017e \u013eah\u0161ia.<\/strong>&nbsp;Preto je potrebn\u00e9 zoh\u013eadni\u0165 tento faktor v r\u00e1mci mezocyklu (strednodob\u00fd \u010dasov\u00fd \u00fasek tr\u00e9ningu) a ka\u017ed\u00fd t\u00fd\u017ede\u0148 si urobi\u0165 tr\u00e9ning o nie\u010do n\u00e1ro\u010dnej\u0161\u00ed pridan\u00edm na po\u010dte opakovan\u00ed alebo dlh\u0161\u00edm \u010dasom pod nap\u00e4t\u00edm (TUT). V r\u00e1mci pl\u00e1novania tr\u00e9ningu by sme mali&nbsp;<strong>z\u00e1\u0165a\u017e zvy\u0161ova\u0165 v mezocykle trvaj\u00facom zhruba 4-8 t\u00fd\u017ed\u0148ov.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po tomto mezocykle by na rad mala pr\u00eds\u0165 t\u00fd\u017edenn\u00e1 deload f\u00e1za,<\/strong>&nbsp;kedy zn\u00ed\u017eime n\u00e1ro\u010dnos\u0165 tr\u00e9ningu zhruba o polovicu pomocou men\u0161ej z\u00e1\u0165a\u017ee na \u010dinke alebo po\u010dte odcvi\u010den\u00fdch s\u00e9ri\u00ed. T\u00fdm docielime pln\u00e9 prejavenie tr\u00e9ningov\u00fdch adapt\u00e1cii. Jednoducho, m\u00f4\u017eeme zmen\u0161i\u0165 z\u00e1\u0165a\u017e na \u010dinke alebo po\u010det odcvi\u010den\u00fdch s\u00e9ri\u00ed.<span style=\"color: #ff6600;\">&nbsp;[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po tomto bloku si op\u00e4\u0165 vysk\u00fa\u0161ame svoje 1RM<\/strong>&nbsp;a pod\u013ea toho pl\u00e1nujeme \u010fal\u0161ie tr\u00e9ningov\u00e9 za\u0165a\u017eenie. Svaly k rastu don\u00fatime tak, \u017ee&nbsp;<strong>tr\u00e9ning bude re\u0161pektova\u0165 progres\u00edvne pre\u0165a\u017eenie (progressive overload),<\/strong>&nbsp;kedy s\u00fa jednotliv\u00e9 tr\u00e9ningov\u00e9 bloky st\u00e1le n\u00e1ro\u010dnej\u0161ie a svaly dost\u00e1vaj\u00fa silnej\u0161\u00ed rastov\u00fd impulz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A ak\u00e1 by mala by\u0165 pauza medzi s\u00e9riami?<\/strong>&nbsp;Zhruba&nbsp;<strong>3 min\u00faty medzi naj\u0165a\u017e\u0161\u00edmi s\u00e9riami a 2 min\u00faty medzi \u013eah\u0161\u00edmi s\u00e9riami,<\/strong>&nbsp;aby do\u0161lo k adekv\u00e1tnemu obnoveniu energetick\u00fdch zdrojov k \u010fal\u0161ej svalovej pr\u00e1ci.<span style=\"color: #ff6600;\">&nbsp;[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg\" alt=\"Ko\u013ekokr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165 pre rast svalov?\" class=\"wp-image-188518\" style=\"width:843px;height:563px\" title=\"Ko\u013ekokr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165 pre rast svalov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Bu\u010fte trpezliv\u00ed a vytrval\u00ed<\/h3>\n\n\n\n<p><strong>Ani R\u00edm sa nepostavil za de\u0148 a Michelangelo nevytesal cez noc sochu D\u00e1vida,<\/strong>&nbsp;tak\u017ee mus\u00edme prija\u0165 fakt, \u017ee v\u0161etko m\u00e1 svoj \u010das. Je potrebn\u00e9&nbsp;<strong>d\u00f4verova\u0165 nastaven\u00e9mu procesu, monitorova\u0165 pokrok, a pl\u00e1n \u0161ikovne upravova\u0165 pod\u013ea v\u00fdstupu strednodob\u00fdch cie\u013eov.<\/strong>&nbsp;To znamen\u00e1, \u017ee \u010diastkov\u00e9 zmeny v tr\u00e9ningovom pl\u00e1ne m\u00f4\u017eeme vykona\u0165 zhruba po mesiaci starostlivej a trpezlivej pr\u00e1ce. Samozrejme, do toho nepo\u010d\u00edtame manipul\u00e1ciu s ve\u013ekos\u0165ou z\u00e1\u0165a\u017ee vzh\u013eadom na cie\u013e dosahovania progres\u00edvneho pre\u0165a\u017eenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Taktie\u017e je obrovsk\u00fdm rozdielom, na akej \u0161tartovacej poz\u00edcii sa nach\u00e1dzame.&nbsp;<strong>Za\u010diato\u010dn\u00edk rastie doslova z poh\u013eadu na \u010dinku<\/strong>&nbsp;a pokro\u010dil\u00fd a\u017e sk\u00fasen\u00fd silov\u00fd \u0161portovec je r\u00e1d za ka\u017ed\u00fdch 100 gramov novej svalovej hmoty.&nbsp;<strong>Ka\u017ed\u00fd m\u00e1me natur\u00e1lny potenci\u00e1l niekde inde.<\/strong>&nbsp;A to je potrebn\u00e9 re\u0161pektova\u0165 a zmieri\u0165 sa s t\u00fdm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma, ako si spr\u00e1vne nastavi\u0165 ciele aj myse\u013e na ceste k \u00faspechu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do nevid\u00edte v\u00fdsledky di\u00e9ty a driny v posil\u0148ovni? Porad\u00edme, ako uspie\u0165!<\/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=\"wp-block-heading is-style-default\">6. Nepodce\u0148ujte ani sp\u00e1nok a dostatok \u010dasu pre regener\u00e1ciu<\/h3>\n\n\n\n<p><strong>Sp\u00e1nok je mocn\u00fdm \u010darodejn\u00edkom,<\/strong>&nbsp;ktor\u00e9ho tajomstv\u00e1 s\u00fa n\u00e1m postupne odkr\u00fdvan\u00e9 a ich \u0161irok\u00e9 p\u00f4sobenie n\u00e1s neprest\u00e1va prekvapova\u0165.&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Optim\u00e1lny sp\u00e1nok<\/a>&nbsp;je d\u00f4le\u017eit\u00fd<\/strong>&nbsp;pre udr\u017eanie dobr\u00fdch kognit\u00edvnych funkci\u00ed, mana\u017ement stresu, odstr\u00e1nenie \u00fanavy, zdrav\u00fa hladinu testoster\u00f3nu a celkovo priazniv\u00e9 hormon\u00e1lne prostredie pre rast svalov.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ani nadmern\u00e1 tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e sa v\u00e4\u010d\u0161inou nepremietne v lep\u0161ie v\u00fdsledky. Sk\u00f4r naopak.<\/strong>&nbsp;Re\u0161pektujme tr\u00e9ningov\u00fd proces a tr\u00e9nujte dostato\u010dne tvrdo. Potom u\u017e je \u010das na odpo\u010dinok a kvalitn\u00fa regener\u00e1ciu, napr\u00edklad v podobe mas\u00e1\u017e\u00ed, terapi\u00ed chladom, saunovania a \u010fal\u0161\u00edch techn\u00edk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako na v\u00fd\u017eivu v obdob\u00ed okolo tr\u00e9ningu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 pred a po tr\u00e9ningu pre dosiahnutie maxim\u00e1lnych v\u00fdsledkov<\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Faktory_ktore_je_potrebne_splnit_pre_svalovy_rast\"><\/span>Faktory, ktor\u00e9 je potrebn\u00e9 splni\u0165 pre svalov\u00fd rast:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Mierny prebytok energie v strave,<\/strong>&nbsp;zhruba 10-20 % navy\u0161e oproti udr\u017eiavaciemu energetick\u00e9mu pr\u00edjmu.<\/li>\n\n\n\n<li><strong>Ka\u017edodenn\u00fd pr\u00edjem dostato\u010dn\u00e9ho mno\u017estva bielkov\u00edn,<\/strong>&nbsp;ktor\u00e9 patria do \u0161irok\u00e9ho rozmedzia&nbsp;<strong>1,4-2 g na kg telesnej hmotnosti.<\/strong><\/li>\n\n\n\n<li><strong>Kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n re\u0161pektuj\u00faci princ\u00edp progres\u00edvneho pre\u0165a\u017eenia,<\/strong>&nbsp;ktor\u00fd m\u00f4\u017eeme podpori\u0165 zv\u00e4\u010d\u0161en\u00edm tr\u00e9ningov\u00e9ho objemu, vy\u0161\u0161ou intenzitou tr\u00e9ningu, skr\u00e1ten\u00edm intervalu odpo\u010dinku medzi s\u00e9riami alebo spomalen\u00edm tempa prevedenia cviku.&nbsp;<span style=\"color: #ff6600;\">[18]<\/span><\/li>\n\n\n\n<li><strong>Dostato\u010dn\u00fd priestor pre regener\u00e1ciu svalov i nervov\u00e9ho syst\u00e9mu,<\/strong>&nbsp;ktor\u00fd je n\u00e1ro\u010dn\u00fdm tr\u00e9ningom tie\u017e vy\u010derp\u00e1van\u00fd.&nbsp;<span style=\"color: #ff6600;\">[19] [20]<\/span><\/li>\n\n\n\n<li><strong>Sp\u00e1nok aspo\u0148 7-9 hod\u00edn denne.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg\" alt=\"\u010co ovplyv\u0148uje rast svalov?\" class=\"wp-image-188531\" style=\"width:843px;height:562px\" title=\"\u010co ovplyv\u0148uje rast svalov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Splni\u0165 podmienky pre rast svalov nie je zas tak komplikovan\u00e9, ako by sa mohlo zda\u0165, \u017ee? Nepotrebujeme \u017eiadne skratky, ur\u00fdch\u013eova\u010de, prevratn\u00e9 tr\u00e9ningov\u00e9 met\u00f3dy ani z\u00e1zra\u010dn\u00e9 pilulky.&nbsp;<strong>Sta\u010d\u00ed sledova\u0165 nieko\u013eko najpodstatnej\u0161\u00edch premenn\u00fdch pre rast svalov, pokrok a hlavne by\u0165 trpezliv\u00ed a konzistentn\u00ed.<\/strong>&nbsp;Aj ke\u010f sa n\u00e1m na tr\u00e9ning nechce, u\u017e len ten fajn potr\u00e9ningov\u00fd pocit v\u010faka endorf\u00ednom n\u00e1s do posil\u0148ovne dotla\u010d\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Budovanie svalov je z\u00e1le\u017eitos\u0165ou mesiacov, rokov, no vlastne to m\u00f4\u017ee by\u0165 z\u00e1le\u017eitos\u0165ou celej tr\u00e9ningov\u00e9 kari\u00e9ry.<\/strong>&nbsp;Ale to z\u00e1le\u017e\u00ed na na\u0161ich amb\u00edci\u00e1ch a cie\u013eoch. Pre atrakt\u00edvnu svalnat\u00fa postavu sta\u010d\u00ed&nbsp;<strong>cvi\u010di\u0165 dlhodobo zhruba 3-kr\u00e1t t\u00fd\u017edenne, jes\u0165 kvalitn\u00fa vyv\u00e1\u017een\u00fa stravu s dostatkom v\u0161etk\u00fdch \u017eiv\u00edn, dostato\u010dne spa\u0165 a zbyto\u010dne sa nestresova\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s pr\u00ednosn\u00fd, budeme radi za jeho zdie\u013eanie, m\u00f4\u017eete tak pomoct \u010fal\u0161\u00edm \u010ditate\u013eom s nastaven\u00edm stravy a tr\u00e9ningu pre rast svalov.&nbsp;<strong>\u010co pri budovan\u00ed svalovej hmoty pomohlo v\u00e1m?<\/strong>&nbsp;Pode\u013ete sa s nami o svoje rady a tipy v koment\u00e1roch.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nem\u00e1rnite \u010das a jednoducho si zostavte jed\u00e1lni\u010dek a tr\u00e9ningov\u00fd pl\u00e1n pre rast svalov.<\/p>\n","protected":false},"author":65,"featured_media":188712,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6127,6057,6055,6062],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-296756","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-rast-svalovej-hmoty","10":"tag-strava","11":"tag-trening","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>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako nabra\u0165 svaly? Pozn\u00e1me odpove\u010f a pom\u00f4\u017eeme v\u00e1m s nastaven\u00edm optim\u00e1lneho stravovacieho, tr\u00e9ningov\u00e9ho pl\u00e1nu a doplnkami v\u00fd\u017eivy, ktor\u00e9 bud\u00fa pre v\u00e1s vhodn\u00e9.\" \/>\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\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako nabra\u0165 svaly? 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