{"id":298613,"date":"2021-10-04T09:00:00","date_gmt":"2021-10-04T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298613"},"modified":"2025-08-01T16:33:49","modified_gmt":"2025-08-01T14:33:49","slug":"ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/","title":{"rendered":"Ako do svojho jed\u00e1lni\u010dka prepa\u0161ova\u0165 viac bielkov\u00edn?"},"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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#Benefity_konzumacie_bielkovin\" title=\"Benefity konzum\u00e1cie bielkov\u00edn\">Benefity konzum\u00e1cie bielkov\u00edn<\/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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#Mnozstvo_bielkovin_ktore_by_ste_mali_prijat\" title=\"Mno\u017estvo bielkov\u00edn, ktor\u00e9 by ste mali prija\u0165\">Mno\u017estvo bielkov\u00edn, ktor\u00e9 by ste mali prija\u0165<\/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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#Tipy_ako_dostat_do_stravy_viac_bielkovin\" title=\"Tipy, ako dosta\u0165 do stravy viac bielkov\u00edn\">Tipy, ako dosta\u0165 do stravy viac bielkov\u00edn<\/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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#1_Dbajte_na_obsah_bielkovin_v_kazdom_jedle\" title=\"1. Dbajte na obsah bielkov\u00edn v ka\u017edom jedle\">1. Dbajte na obsah bielkov\u00edn v ka\u017edom jedle<\/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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#2_Siahnite_po_rychlych_snackoch_nabitych_bielkovinami\" title=\"2. Siahnite po r\u00fdchlych snackoch nabit\u00fdch bielkovinami\">2. Siahnite po r\u00fdchlych snackoch nabit\u00fdch bielkovinami<\/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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#3_Jedzte_viac_mliecnych_vyrobkov_prirodzene_bohatych_na_bielkoviny\" title=\"3. Jedzte viac mlie\u010dnych v\u00fdrobkov prirodzene bohat\u00fdch na bielkoviny\">3. Jedzte viac mlie\u010dnych v\u00fdrobkov prirodzene bohat\u00fdch na bielkoviny<\/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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#4_Vychutnajte_si_proteinovy_sejk\" title=\"4. Vychutnajte si prote\u00ednov\u00fd \u0161ejk\">4. Vychutnajte si prote\u00ednov\u00fd \u0161ejk<\/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\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#5_Vyuzite_zivocisne_druhy_bielkovin\" title=\"5. Vyu\u017eite \u017eivo\u010d\u00ed\u0161ne druhy bielkov\u00edn\">5. Vyu\u017eite \u017eivo\u010d\u00ed\u0161ne druhy bielkov\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#6_Vymente_bezne_pecivo_ci_cestoviny_za_celozrnne_alternativy_a_dajte_sancu_pseudoobilninam\" title=\"6. Vyme\u0148te be\u017en\u00e9 pe\u010divo \u010di cestoviny za celozrnn\u00e9 alternat\u00edvy a dajte \u0161ancu pseudoobilnin\u00e1m\">6. Vyme\u0148te be\u017en\u00e9 pe\u010divo \u010di cestoviny za celozrnn\u00e9 alternat\u00edvy a dajte \u0161ancu pseudoobilnin\u00e1m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#7_Dajte_sancu_strukovinam_a_desiatujte_orechy\" title=\"7. Dajte \u0161ancu strukovin\u00e1m a desiatujte orechy\">7. Dajte \u0161ancu strukovin\u00e1m a desiatujte orechy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#8_Vyskusajte_rastlinne_alternativy_masa\" title=\"8. Vysk\u00fa\u0161ajte rastlinn\u00e9 alternat\u00edvy m\u00e4sa\">8. Vysk\u00fa\u0161ajte rastlinn\u00e9 alternat\u00edvy m\u00e4sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bielkoviny s\u00fa <strong>s\u00fa\u010das\u0165ou ka\u017edej bunky v na\u0161om tele.<\/strong> Poskytuj\u00fa stavebn\u00fd materi\u00e1l takmer v\u0161etk\u00fdm bunk\u00e1m n\u00e1\u0161ho organizmu. S\u00fa <strong>nepostr\u00e1date\u013en\u00e9 pre svaly, kosti, vn\u00fatorn\u00e9 org\u00e1ny, vlasy \u010di nechty.<\/strong> Okrem toho s\u00fa z\u00e1kladn\u00fdm kame\u0148om pre tvorbu buniek imunitn\u00e9ho syst\u00e9mu. S\u00fa jednou z troch makro\u017eiv\u00edn, ktor\u00fa <strong>v optim\u00e1lnom mno\u017estve potrebujeme prij\u00edma\u0165 pravidelne ka\u017ed\u00fd de\u0148.<\/strong> Na\u0161e telo toti\u017e na bielkoviny nem\u00e1 \u017eiaden v\u00e4\u010d\u0161\u00ed z\u00e1sobn\u00edk, ktor\u00fd by mu tvoril ich rezervy rovnako, ako je to v pr\u00edpade tukov \u010di sacharidov. <strong>Vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn je d\u00f4le\u017eit\u00fd najm\u00e4 v pr\u00edpade, kedy sa sna\u017e\u00edte schudn\u00fa\u0165 alebo nabra\u0165 svalov\u00fa hmotu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie v\u017edy je v\u0161ak pr\u00edjem bielkov\u00edn prech\u00e1dzka ru\u017eovou z\u00e1hradou. Koloto\u010d pracovn\u00e9ho t\u00fd\u017ed\u0148a a nabit\u00fd rozvrh m\u00f4\u017eu sp\u00f4sobi\u0165, \u017ee sa n\u00e1m strava a pr\u00edjem bielkov\u00edn vymkne tak trochu z r\u00fak. \u010cast\u00fdm probl\u00e9mom je tie\u017e neznalos\u0165 toho, ako si zlo\u017ei\u0165 jednotliv\u00e9 jedl\u00e1, ktor\u00e9 s\u00fa s\u00fa\u010das\u0165ou n\u00e1\u0161ho jed\u00e1lni\u010dka. N\u00e1sledkom toho sa stane, \u017ee svojmu telu skr\u00e1tka nedod\u00e1vame tak\u00e9 mno\u017estvo bielkov\u00edn, ak\u00e9 potrebuje. To potom m\u00f4\u017ee ovplyvni\u0165 viacero aspektov n\u00e1\u0161ho zdravia, \u010do sa v kone\u010dnom d\u00f4sledku odraz\u00ed aj na (ne)dosiahnut\u00ed na\u0161ich fitness cie\u013eov. Dnes v\u00e1m preto prinesieme <strong>efekt\u00edvne tipy, ako do svojej stravy dosta\u0165 viac bielkov\u00edn a naplno \u0165a\u017ei\u0165 z ich v\u00fdhod.<\/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=\"Benefity_konzumacie_bielkovin\"><\/span>Benefity konzum\u00e1cie bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edjem bielkov\u00edn je v prvom rade<strong> d\u00f4le\u017eit\u00fd pre rast a udr\u017eanie zdrav\u00fdch svalov, kost\u00ed a tkan\u00edv. <\/strong>Okrem toho hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu v mnoh\u00fdch biologick\u00fdch procesoch. Ako sme si tie\u017e povedali na za\u010diatku, bez bielkov\u00edn sa nezaob\u00eddu ani bunky imunitn\u00e9ho syst\u00e9mu. Z\u00e1rove\u0148 s\u00fa nepostr\u00e1date\u013en\u00e9 pre spr\u00e1vne fungovanie hormon\u00e1lneho syst\u00e9mu \u010di enzymatick\u00fdch reakci\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Medzi \u010fal\u0161ie v\u00fdhody konzum\u00e1cie bielkov\u00edn patria:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Zr\u00fdchlenie metabolizmu<\/strong> &#8211; v\u010faka termick\u00e9mu efektu (TEF) bielov\u00edn, ktor\u00fd je ove\u013ea vy\u0161\u0161\u00ed ne\u017e v pr\u00edpade sacharidov a tukov. Termick\u00fd efekt predstavuje energiu, ktor\u00e1 je potrebn\u00e1 pre metabolizmus \u017eiv\u00edn. Jej mno\u017estvo sa pri jednotliv\u00fdch makro\u017eivin\u00e1ch l\u00ed\u0161i. Hodnota TEF sa pri sacharidoch rovn\u00e1 5 &#8211; 10 %. Presnej\u0161ie \u010d\u00edslo v\u0161ak z\u00e1vis\u00ed od ich typu. Pri tukoch je to 0 &#8211; 3 % a <strong>pri bielkovin\u00e1ch a\u017e 20 &#8211; 30 % z ich celkov\u00e9ho obsahu energie.<\/strong> V praxi to znamen\u00e1, \u017ee napr\u00edklad pri 100 kcal prijat\u00fdch vo forme bielkov\u00edn, tak re\u00e1lne vyu\u017eijeme zhruba 70 &#8211; 80 kcal. V pr\u00edpade denn\u00e9ho pr\u00edjmu bielkov\u00edn na \u00farovni 150 g, tak <strong>m\u00f4\u017eeme sp\u00e1li\u0165 navy\u0161e a\u017e 180 kcal denne. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie krvn\u00e9ho tlaku<\/strong> &#8211; vysok\u00fd krvn\u00fd tlak je hlavnou pr\u00ed\u010dinou srdcov\u00fdch infarktov, mozgov\u00fdch pr\u00edhod a chronick\u00fdch ochoren\u00ed obli\u010diek. Mal\u00fd pozit\u00edvny vplyv bielkov\u00edn na jeho zn\u00ed\u017eenie nazna\u010duj\u00fa aj viacer\u00e9 \u0161t\u00fadie, ktor\u00e9 sa odvol\u00e1vaj\u00fa predov\u0161etk\u00fdm na rastlinn\u00e9 bielkoviny. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span>&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Pomoc s regener\u00e1ciou po tr\u00e9ningu aj po zranen\u00ed<\/strong> &#8211; bielkoviny s\u00fa hlavn\u00fdm stavebn\u00fdm kame\u0148om va\u0161ich tkan\u00edv a org\u00e1nov. Po\u010detn\u00e9 \u0161t\u00fadie ukazuj\u00fa, \u017ee konzum\u00e1cia ich optim\u00e1lneho mno\u017estva m\u00f4\u017ee prispie\u0165 k r\u00fdchlej\u0161ej regener\u00e1cii. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie chuti do jedla<\/strong> &#8211; t\u00fdm, \u017ee z troch makro\u017eiv\u00edn maj\u00fa najv\u00e4\u0107\u0161iu s\u00fdtiacu schopnos\u0165. V\u010faka tomu zjete men\u0161iu porciu jedla s vy\u0161\u0161\u00edm obsahom bielkov\u00edn a navy\u0161e sa c\u00edtite dlh\u0161ie nas\u00fdten\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [10]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1124x749.jpg\" alt=\"Benefity konzum\u00e1cie bielkov\u00edn\" class=\"wp-image-298841\" style=\"width:843px;height:562px\" title=\"Benefity konzum\u00e1cie bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"Mnozstvo_bielkovin_ktore_by_ste_mali_prijat\"><\/span>Mno\u017estvo bielkov\u00edn, ktor\u00e9 by ste mali prija\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak teda pozn\u00e1te v\u0161etky benefity konzum\u00e1cie bielkov\u00edn, je na \u010dase pozrie\u0165 sa na ich adekv\u00e1tny pr\u00edjem. Ko\u013eko bielkov\u00edn je v\u0161ak dos\u0165? To z\u00e1le\u017e\u00ed od viacer\u00fdch faktorov, ako napr\u00edklad <strong>pohlavie, \u017eivotn\u00fd \u0161t\u00fdl, fitness ciele, hmotnos\u0165 \u010di va\u0161a aktu\u00e1lna \u00farove\u0148 fyzickej aktivity.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minim\u00e1lna d\u00e1vka bielkov\u00edn by pod\u013ea odpor\u00fa\u010dan\u00ed <strong>nemala klesn\u00fa\u0165 pod 0,8 g na kilogram telesnej hmotnosti (TH). <\/strong>Toto mal\u00e9 mno\u017estvo je v\u0161ak v\u00fdznamn\u00e9 iba pre \u013eud\u00ed, ktor\u00ed \u017eij\u00fa sk\u00f4r sedav\u00fdm sp\u00f4sobom \u017eivota. Pre ostatn\u00fdch sa jav\u00ed ako nedostato\u010dn\u00e9 a pri <strong>akt\u00edvnej\u0161\u00edch \u013eu\u010foch sa najviac odpor\u00fa\u010da \u00farove\u0148 1,2\u20131,8 g \/ kg TH.<\/strong> Pri silov\u00fdch \u0161portovcoch sa t\u00e1to hodnota pos\u00fava e\u0161te \u010falej na \u00farove\u0148 <strong>1,4\u20132 g \/ kg TH.<\/strong> Ani toto \u010d\u00edslo ale nemus\u00ed by\u0165 fin\u00e1lne a potreba bielkov\u00edn m\u00f4\u017ee by\u0165 vy\u0161\u0161ia najm\u00e4 po\u010das ve\u013emi n\u00e1ro\u010dn\u00e9ho \u0161portov\u00e9ho za\u0165a\u017eenia a snahe schudn\u00fa\u0165 \u010di nabra\u0165 svaly. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1lnemu pr\u00edjmu bielkov\u00edn sme sa venovali aj v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kedy a ko\u013eko prote\u00ednov prija\u0165 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=\"Tipy_ako_dostat_do_stravy_viac_bielkovin\"><\/span>Tipy, ako dosta\u0165 do stravy viac bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faktom je, \u017ee dosta\u0165 viac bielkov\u00edn do n\u00e1\u0161ho jed\u00e1lni\u010dka nie je jadrov\u00e1 fyzika. Nestoj\u00ed to ani ve\u013ea \u010dasu \u010di \u00fasilia. Ni\u017e\u0161ie v\u00e1m predstav\u00edm tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu.<\/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=\"1_Dbajte_na_obsah_bielkovin_v_kazdom_jedle\"><\/span>1. Dbajte na obsah bielkov\u00edn v ka\u017edom jedle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade bielkov\u00edn nie je d\u00f4le\u017eit\u00e9 len celkov\u00e9 mno\u017estvo, ktor\u00e9 prijmete, ale aj ich <strong>zast\u00fapenie v ka\u017edom jedle. <\/strong>To by v\u0161ak malo obsahova\u0165 aj vyv\u00e1\u017een\u00fd pomer v\u0161etk\u00fdch makro\u017eiv\u00edn, teda nielen bielkov\u00edn, ale aj sacharidov a tukov. V pr\u00edpade bielkov\u00edn nieko\u013eko \u0161t\u00fadi\u00ed odpor\u00fa\u010da, aby ste v ka\u017edej porcii mali zhruba <strong>20 &#8211; 30 gramov. <\/strong>Ak toto mno\u017estvo bude obsahova\u0165 5 va\u0161ich jed\u00e1l denne a bude kore\u0161pondova\u0165 s va\u0161im optim\u00e1lnym denn\u00fdm pr\u00edjmom bielkov\u00edn, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 lep\u0161ie budova\u0165 a udr\u017eiava\u0165 svalov\u00fa hmotu. \u010eal\u0161ia \u0161t\u00fadia potom odpor\u00fa\u010da maxim\u00e1lnu d\u00e1vku bielkov\u00edn pre budovanie svalov na \u00farovni 0,55 g \/ kg \/ jedlo. Pre 70 kg jedinca by tak i\u0161lo o 38,5 g bielkov\u00edn, najmenej v \u0161tyroch jedl\u00e1ch za de\u0148. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"35542,28621,49360,7748,7746,54667,5968,28324,34501,30248,48406,28621,30271,5012,28693,53080,53113\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kde typicky ch\u00fdbaj\u00fa bielkoviny a ako ich doplni\u0165?<\/h3>\n\n\n\n<p>Ve\u013ea be\u017ene konzumovan\u00fdch jed\u00e1l m\u00f4\u017ee postr\u00e1da\u0165 potrebn\u00e9 mno\u017estvo bielkov\u00edn. Ide hlavne o ra\u0148ajkov\u00e9 ka\u0161e, zeleninov\u00e9 \u0161al\u00e1ty, sladk\u00e9 dezerty \u010di snacky. Ka\u017ed\u00e9 z nich sa v\u0161ak d\u00e1 efekt\u00edvne vylep\u0161i\u0165 a obohati\u0165 o potrebn\u00fa d\u00e1vku bielkov\u00edn. Ako na to? Cesta je vlastne ve\u013emi jednoduch\u00e1:<\/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>Ra\u0148ajkov\u00e9 cere\u00e1lie alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00fa ka\u0161u<\/a> m\u00f4\u017eete <strong>obohati\u0165 o <\/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\"><strong>prote\u00edn<\/strong><\/a>.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Zeleninov\u00fd \u0161al\u00e1t z\u00edska viac bielkov\u00edn napr\u00edklad t\u00fdm, \u017ee ho dopln\u00edte <strong>o <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie m\u00e4so<\/a>, mozzarellu, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniaka <\/a>\u010di sardinky.<\/strong><\/li>\n\n\n\n<li>Kvalitn\u00fd zdroj bielkov\u00edn v\u00e4\u010d\u0161inou ch\u00fdba aj v sladk\u00fdch jedl\u00e1ch, medzi ktor\u00e9 patria napr\u00edklad ob\u013e\u00faben\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Palacinky\/\" class=\"ek-link\">palacinky<\/a>. Existuje aj ich <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00ednov\u00e1 verzia<\/strong><\/a><strong>, <\/strong>z ktorej si navy\u0161e viete pripravi\u0165 aj lahodn\u00e9 vafle. V jednej porcii tak\u00fdchto palaciniek <strong>z\u00edskate a\u017e 20,5 g bielkov\u00edn<\/strong>. \u010eal\u0161\u00edm rie\u0161en\u00edm m\u00f4\u017ee by\u0165 pridanie vhodn\u00e9ho mlie\u010dneho v\u00fdrobku, ako je napr\u00edklad Skyr, 0 % gr\u00e9cky jogurt \u010di tvaroh.<\/li>\n\n\n\n<li>Rovnako efekt\u00edvne m\u00f4\u017eete prist\u00fapi\u0165 aj k pr\u00edprave pe\u010diva, kol\u00e1\u010dov a podobn\u00fdch dobr\u00f4t. Sta\u010d\u00ed <strong>do cesta prida\u0165 prote\u00edn<\/strong> a ich obsah bielkov\u00edn tak m\u00f4\u017eete pokojne zv\u00fd\u0161i\u0165 aj o 30 gramov. To ist\u00e9 plat\u00ed pre <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Smoothie\/\" class=\"ek-link\">smoothies<\/a>, kam m\u00f4\u017eete op\u00e4\u0165 prida\u0165 vhodn\u00fd mlie\u010dny v\u00fdrobok.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka t\u00fdmto tipom z\u00edskate ove\u013ea vyv\u00e1\u017eenej\u0161\u00ed a komplexnej\u0161\u00ed pokrm, ktor\u00fd v\u00e1s zas\u00fdti a spo\u013eahlivo poskytne v\u0161etky potrebn\u00e9 \u017eiviny. Ak sa o takejto strave chcete dozvedie\u0165 viac a zisti\u0165, ak\u00e9 je ide\u00e1lne zlo\u017eenie jedla, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1124x750.jpg\" alt=\"Bielkoviny by mali by\u0165 s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho jedla\" class=\"wp-image-298713\" style=\"width:843px;height:563px\" title=\"Bielkoviny by mali by\u0165 s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho jedla\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Siahnite_po_rychlych_snackoch_nabitych_bielkovinami\"><\/span>2. Siahnite po r\u00fdchlych snackoch nabit\u00fdch bielkovinami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Snacky s\u00fa skvel\u00fd sp\u00f4sob, ako do v\u00e1\u0161ho jed\u00e1lni\u010dka dosta\u0165 viac bielkov\u00edn. Samozrejme, teraz nem\u00e1m na mysli klasick\u00e9 \u010dipsy, krekry \u010di sladkosti. Ich zlo\u017eenie je toti\u017e v\u00e4\u010d\u0161inou bohat\u00e9 na vysok\u00fd obsah tukov a cukrov, s minim\u00e1lnym podielom bielkov\u00edn. Tak\u00e9to dobroty maj\u00fa navy\u0161e vysok\u00fd podiel kal\u00f3ri\u00ed. Pri snackoch m\u00e1m tak v <strong>tomto pr\u00edpade sk\u00f4r na mysli ich zdrav\u0161ie alternat\u00edvy.<\/strong> Dnes na\u0161\u0165astie \u017eijeme v dobe, kedy s\u00fa na\u0161e mo\u017enosti stravovania ove\u013ea pestrej\u0161ie ne\u017e kedysi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prote\u00ednov\u00e9 \u010dipsy<\/strong><\/a><strong> <\/strong>tak dok\u00e1\u017eu skvele nahradi\u0165 ich vysm\u00e1\u017ean\u00fa zemiakov\u00fa alternat\u00edvu. Maj\u00fa vyv\u00e1\u017een\u00e9 zlo\u017eenie, <strong>vysok\u00fd podiel vl\u00e1kniny a obsahuj\u00fa kvalitn\u00fd hrachov\u00fd prote\u00edn. <\/strong>N\u00e1jdete v nich v\u0161ak aj vy\u0161\u0161ie mno\u017estvo kal\u00f3ri\u00ed, preto by ste ich mali konzumova\u0165 v rozumnej miere, resp. v r\u00e1mci v\u00e1\u0161ho vyv\u00e1\u017een\u00e9ho jed\u00e1lni\u010dka. Ak ste sk\u00f4r na sladk\u00e9 a milujete <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/horka-cokolada-ake-ma-vyhody-pre-zdravie-a-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1du<\/a>, aj v tomto pr\u00edpade pre v\u00e1s existuje rie\u0161enie. Je n\u00edm lahodn\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitcheat Prote\u00ednov\u00e1 \u010cokol\u00e1da<\/strong><\/a><strong>, ktor\u00e1 obsahuje a\u017e 21,6 g bielkov\u00edn a 10-n\u00e1sobne ni\u017e\u0161\u00ed obsah cukru ne\u017e m\u00e1 klasick\u00e1 priemern\u00e1 \u010dokol\u00e1da.<\/strong> Medzi ve\u013emi ob\u013e\u00faben\u00e9 snacky bohat\u00e9 na bielkoviny v\u0161ak patria aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00ednov\u00e9 ty\u010dinky<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>milkshake<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>su\u0161en\u00e9 m\u00e4so<\/strong><\/a><strong> <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cookies<\/strong><\/a><strong>.<\/strong> Ich ve\u013ekou v\u00fdhodou je, \u017ee ich m\u00f4\u017eete ma\u0165 kedyko\u013evek po ruke a vychutna\u0165 si tak svoju d\u00e1vku bielkov\u00edn v \u0161kole \u010di v pr\u00e1ci. Ak k nim prid\u00e1te ovocie, z\u00edskate ide\u00e1lnu a v\u00fd\u017eivne bohat\u00fa desiatu, ktor\u00fa ocen\u00edte aj na r\u00f4znych v\u00fdletoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1124x749.jpeg\" alt=\"iahnite po r\u00fdchlych snackoch nabit\u00fdch bielkovinami\" class=\"wp-image-298728\" style=\"width:843px;height:562px\" title=\"Siahnite po r\u00fdchlych snackoch nabit\u00fdch bielkovinami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"3_Jedzte_viac_mliecnych_vyrobkov_prirodzene_bohatych_na_bielkoviny\"><\/span>3. Jedzte viac mlie\u010dnych v\u00fdrobkov prirodzene bohat\u00fdch na bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mlie\u010dne v\u00fdrobky s\u00fa vo v\u0161eobecnosti vynikaj\u00facim zdrojom bielkov\u00edn. Ich v\u00fdhodou je, \u017ee okrem toho obsahuj\u00fa <strong>mno\u017estvo \u010fal\u0161\u00edch d\u00f4le\u017eit\u00fdch \u017eiv\u00edn, ako v\u00e1pnik \u010di <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn D<\/strong><\/a><strong>.<\/strong> Pod\u013ea \u0161t\u00fadie z roku 2015 by navy\u0161e mlie\u010dne v\u00fdrobky mohli <strong>pom\u00f4c\u0165 pri chudnut\u00ed. <\/strong>Je to preto, \u017ee zvy\u0161uj\u00fa koncentr\u00e1ciu peptidov (GLP-1 a PYY). Tie signalizuj\u00fa mozgu pocit nas\u00fdtenia a mimo in\u00e9ho tie\u017e spoma\u013euj\u00fa vypr\u00e1zd\u0148ovanie \u017eal\u00fadka. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Medzi ob\u013e\u00faben\u00e9 zdroje bielkov\u00edn z mlie\u010dnych v\u00fdrobkov patria:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Polotu\u010dn\u00e9 mlieko 1,5 % (cca 3,3 g bielkov\u00edn \/ 100 ml)&nbsp;<\/li>\n\n\n\n<li>0 % gr\u00e9cky jogurt (cca 10 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li>Syr Eidam 30 % (cca 27 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li>Ov\u010d\u00ed syr (cca 17 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li>Skyr (cca 12 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li>Odtu\u010dnen\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh <\/a>(cca 12 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li>Cottage (cca 12 g bielkov\u00edn \/ 100 g)<\/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=\"4_Vychutnajte_si_proteinovy_sejk\"><\/span>4. Vychutnajte si prote\u00ednov\u00fd \u0161ejk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prote\u00ednov\u00fd \u0161ejk je <strong>ve\u013emi r\u00fdchly a pohodln\u00fd sp\u00f4sob, ak\u00fdm do svojho jed\u00e1lni\u010dka dostanete viac bielkov\u00edn<\/strong>. Pom\u00f4\u017ee v\u00e1m naplni\u0165 ich denn\u00fd limit a m\u00f4\u017eete ho konzumova\u0165 kedyko\u013evek po\u010das d\u0148a. Sta\u010d\u00ed, \u017ee svoju ob\u013e\u00faben\u00fa pr\u00edchu\u0165 rozmie\u0161ate vo vode alebo v mlieku a lahodn\u00fd n\u00e1poj je na svete. Jedna porcia priemern\u00e9ho srv\u00e1tkov\u00e9ho prote\u00ednu v\u00e1m m\u00f4\u017ee pon\u00faknu\u0165 cca 20 g bielkov\u00edn (zhruba 120 kcal). Presnej\u0161ie mno\u017estvo v\u0161ak z\u00e1vis\u00ed na konkr\u00e9tnom druhu prote\u00ednu. Ak m\u00e1te viac \u010dasu a chcete obohati\u0165 zlo\u017eenie svojho prote\u00ednov\u00e9ho \u0161ejku, vysk\u00fa\u0161ajte prida\u0165 napr\u00edklad trochu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161idov\u00e9ho masla<\/strong><\/a><strong>, gr\u00e9cky jogurt, <\/strong><a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia semienka<\/strong><\/a> alebo r\u00f4zne ovocie. Po rozmixovan\u00ed t\u00fdchto surov\u00edn v\u00e1\u0161 v\u00fdsledn\u00fd n\u00e1poj z\u00edska nielen lep\u0161iu chu\u0165, ale aj viac bielkov\u00edn a cenn\u00e9 \u017eiviny navy\u0161e.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak svoje ra\u0148ajky dopln\u00edte prote\u00ednov\u00fdm kokteilom, m\u00f4\u017eete ich obohati\u0165 o \u010fal\u0161ie bielkoviny a zv\u00fd\u0161i\u0165 svoj pocit s\u00fdtosti. Jeho u\u017e\u00edvanie je v\u0161ak ide\u00e1lne v nadv\u00e4znosti na v\u00e1\u0161 tr\u00e9ning. Konzum\u00e1cia<strong> 20\u201325 g bielkov\u00edn tesne po cvi\u010den\u00ed pom\u00e1ha s r\u00fdchlej\u0161ou regener\u00e1ciou tr\u00e9ningom po\u0161kodenej svalovej hmoty. <\/strong>D\u00f4le\u017eit\u00e9 je v\u0161ak docieli\u0165, aby v\u00e1\u0161 celkov\u00fd denn\u00fd pr\u00edjem bielkov\u00edn bol optim\u00e1lny. <span style=\"color:#ff6600\" class=\"tadv-color\">[15\u201316]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1124x736.png\" alt=\"Vychutnajte si prote\u00ednov\u00fd \u0161ejk\" class=\"wp-image-298732\" style=\"width:843px;height:552px\" title=\"Vychutnajte si prote\u00ednov\u00fd \u0161ejk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1536x1006.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-2048x1341.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Jednou z ob\u013e\u00faben\u00fdch mo\u017enost\u00ed na zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn je aj kaze\u00ednov\u00fd prote\u00edn. Jeho pr\u00edrodn\u00fdm zdrojom je kravsk\u00e9 mlieko. Kaze\u00edn tvor\u00ed asi 80 % celkov\u00fdch bielkov\u00edn v mlieku a zvy\u0161n\u00fdch 20 % predstavuje srv\u00e1tka. Naj\u010dastej\u0161ie ho stretneme vo forme <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\u00e1rneho kaze\u00ednu<\/a>. Jeho hlavnou v\u00fdhodou je <strong>pomal\u00e9 vstreb\u00e1vanie a postupn\u00e9 uvo\u013e\u0148ovanie aminokysel\u00edn, <\/strong>ktor\u00e9 ho predur\u010duje na ob\u013e\u00faben\u00fd no\u010dn\u00fd doplnok. Skvele v\u0161ak posl\u00fa\u017ei aj na dlh\u0161ie obdobie bez jedla po\u010das d\u0148a. Ak zvol\u00edte jeho ve\u010dern\u00fa konzum\u00e1ciu, po\u010das noci dod\u00e1 v\u00e1\u0161mu organizmu <strong>st\u00e1ly pr\u00edsun aminokysel\u00edn a m\u00f4\u017ee tak podpori\u0165 rast \u010di regener\u00e1ciu svalovej hmoty.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Vyuzite_zivocisne_druhy_bielkovin\"><\/span>5. Vyu\u017eite \u017eivo\u010d\u00ed\u0161ne druhy bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017divo\u010d\u00ed\u0161ne druhy bielkov\u00edn zost\u00e1vaj\u00fa st\u00e1le na prvom mieste. Ich najlep\u0161\u00edm zdrojom je m\u00e4so, ktor\u00e9 v\u00e1m m\u00f4\u017ee <strong>pon\u00faknu\u0165 vysok\u00fd obsah bielkov\u00edn s ide\u00e1lnym spektrom esenci\u00e1lnych aminokysel\u00edn. <\/strong>Konkr\u00e9tne hodnoty v\u0161ak z\u00e1visia od druhu samotn\u00e9ho m\u00e4sa. Ide\u00e1lne je zvoli\u0165 chud\u00e9, ktor\u00e9 neobsahuje zbyto\u010dne ve\u013ea tuku. Ide napr\u00edklad o <strong>kuracie a mor\u010dacie prsia, kr\u00e1lika alebo chud\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie<\/a>.<\/strong> Medzi vynikaj\u00faci zdroj bielkov\u00edn patria aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\">ryby<\/a>, ktor\u00e9 obsahuj\u00fa aj vysok\u00e9 mno\u017estv\u00e1 <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zdrave-tuky\" target=\"_blank\" rel=\"noreferrer noopener\">zdrav\u00fdch tukov<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00e9 tuky navy\u0161e <strong>podporuj\u00fa imunitn\u00fd syst\u00e9m, zlep\u0161uj\u00fa funkcie mozgu a m\u00f4\u017eu ma\u0165 vplyv na krvn\u00fd tlak \u010di hladinu cholesterolu. <\/strong>Z h\u013eadiska obsahu prote\u00ednov vynik\u00e1 medzi rybami najm\u00e4 <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuniak<\/strong><\/a><strong>, ktor\u00fd pon\u00faka a\u017e 24 g bielkov\u00edn \/ 100 g.<\/strong> Ten m\u00e1 \u0161irok\u00e9 mo\u017enosti vyu\u017eitia a viete si z neho pripravi\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychly-salat-s-tuniakom-kesu-orechami-a-bezkalorickou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fdchly \u0161al\u00e1t s tuniakom, ke\u0161u orechami a bezkalorickou om\u00e1\u010dkou<\/a>. Dobr\u00fdm \u017eivo\u010d\u00ed\u0161nym zdrojom bielkov\u00edn a zdrav\u00fdch tukov m\u00f4\u017eu by\u0165 tie\u017e <a href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaje\u010dn\u00e9 bielka<\/a> s obsahom 10 g bielkov\u00edn \/ 100 g. Namiesto cel\u00fdch vajec ich m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edklad v na\u0161ich lahodn\u00fdch receptoch, ktor\u00e9 n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vajicka-na-ranajky-trikrat-inak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vaj\u00ed\u010dka na ra\u0148ajky trikr\u00e1t inak<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre chutn\u00fa in\u0161pir\u00e1ciu, ako vyu\u017ei\u0165 \u017eivo\u010d\u00ed\u0161ne druhy bielkov\u00edn ur\u010dite nav\u0161t\u00edvte na\u0161u sekciu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fitness receptov.<\/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=\"6_Vymente_bezne_pecivo_ci_cestoviny_za_celozrnne_alternativy_a_dajte_sancu_pseudoobilninam\"><\/span>6. Vyme\u0148te be\u017en\u00e9 pe\u010divo \u010di cestoviny za celozrnn\u00e9 alternat\u00edvy a dajte \u0161ancu pseudoobilnin\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Celozrnn\u00e9 potraviny obsahuj\u00fa viac d\u00f4le\u017eit\u00fdch \u017eiv\u00edn vr\u00e1tane <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kniny<\/strong><\/a><strong>, vitam\u00ednov, miner\u00e1lov a antioxidantov <\/strong>ne\u017e ich rafinovan\u00e9 verzie. Okrem toho v\u00e1m efekt\u00edvne m\u00f4\u017eu <strong>pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 tie\u017e pr\u00edjem bielkov\u00edn. <\/strong>Napr\u00edklad tak\u00e1 pseudoobilnina <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>quinoa<\/strong><\/a><strong> obsahuje 14 g bielkov\u00edn \/ 100 g.<\/strong> D\u00e1 sa pripravi\u0165 ako pr\u00edloha namiesto <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ee<\/a>, ktor\u00e1 m\u00e1 inak zhruba o 10 g bielkov\u00edn menej. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">Quinoa <\/a>sa v\u0161ak hod\u00ed aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoa-salat-3x-inak\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">do r\u00f4znych \u0161al\u00e1tov<\/a>, slan\u00fdch \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladk\u00fdch dezertov<\/a>. <span class=\"tadv-color\" 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>K\u013e\u00fa\u010dom je uprednost\u0148ova\u0165 celozrnn\u00e9 druhy potrav\u00edn pred ich rafinovan\u00fdmi verziami. M\u00f4\u017ee sa jedna\u0165 o <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cestoviny<\/strong><\/a><strong>,<\/strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/celozrnny-psenicny-bulgur-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bulgur<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kuskus<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0161pagety<\/strong><\/a> \u010di ry\u017eu. Vhodn\u00e1 je aj <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/instantna-pohankova-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>poh\u00e1nka<\/strong><\/a><strong>, amarant \u010di <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ryza-divoka-sonko.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>divok\u00e1 ry\u017ea<\/strong><\/a><strong>.<\/strong> Priestor si zasl\u00fa\u017ei aj celozrnn\u00e9 pe\u010divo, ktor\u00e9 m\u00e1 \u010dasto prekvapivo vysok\u00fd obsah rastlinn\u00fdch bielkov\u00edn. Jeden 43-gramov\u00fd pl\u00e1tok celozrnn\u00e9ho chleba tak m\u00f4\u017ee <strong>obsahova\u0165 aj 5 gramov.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sme sa mo\u017enostiam jej pr\u00edpravy venovali v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/quinoa-fitness-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quinoa: Fitness recepty s touto z\u00e1zra\u010dnou potravinou.<\/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=\"7_Dajte_sancu_strukovinam_a_desiatujte_orechy\"><\/span>7. Dajte \u0161ancu strukovin\u00e1m a desiatujte orechy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strukoviny s\u00fa ve\u013emi dobrou vo\u013ebou na zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn. Ide hlavne <strong>o v\u0161etky druhy <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fazule<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/cestoviny\/sosovica\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161o\u0161ovice<\/strong><\/a><strong> a s\u00f3je.<\/strong> Okrem toho, \u017ee v\u00e1m pon\u00faknu kvalitn\u00e9 bielkoviny, s\u00fa tie\u017e <strong>skvel\u00fdm zdrojom vl\u00e1kniny, prospe\u0161nej pre zdrav\u00e9 tr\u00e1venie.<\/strong> V\u010faka nej a komplexn\u00fdm sacharidom v\u00e1s dok\u00e1\u017eu zas\u00fdti\u0165 na dlh\u0161\u00ed \u010das a maj\u00fa vysok\u00fd obsah antioxidantov. Konzum\u00e1cia strukov\u00edn je spojen\u00e1 so zn\u00ed\u017een\u00edm LDL cholesterolu a zn\u00ed\u017een\u00edm rizika srdcov\u00fdch ochoren\u00ed. <span class=\"tadv-color\" style=\"color:#ff6600\">[19 &#8211; 20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Medzi ob\u013e\u00faben\u00e9 zdroje strukov\u00edn patria:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/fazula-adzuki-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010derven\u00e1 fazu\u013ea<\/a> (cca 23 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010derven\u00e1 \u0161o\u0161ovica<\/a> (cca 24 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer <\/a>(cca 19 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li>zelen\u00fd hrach (cca 23 g bielkov\u00edn \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/fazula-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">fazu\u013ea mungo<\/a> (cca 23 g bielkov\u00edn \/ 100 g)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z \u010dervenej fazule si m\u00f4\u017eete pripravi\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tradicne-mexicke-chilli-con-carne-s-ryzou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tradi\u010dn\u00e9 mexick\u00e9 chilli con carne<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychle-ranajkove-burrito-s-fazulou-avokadom-a-vajickami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fdchle ra\u0148ajkov\u00e9 burrito<\/a>. Ak m\u00e1te radi sk\u00f4r \u013eah\u0161ie jedl\u00e1, sk\u00faste <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahky-sosovicovy-salat-s-pecenou-mrkvou-avokadom-a-syrom-feta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161o\u0161ovicov\u00fd \u0161al\u00e1t s pe\u010denou mrkvou, avok\u00e1dom a syrom feta<\/a>. Pri milovn\u00edkov c\u00edceru odpor\u00fa\u010dame zase <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-kari-s-tofu-a-cicerom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nske kari<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj <strong>desiatu v podobe orechov.<\/strong> Skvele sa na to hodia <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pistacie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pist\u00e1cie<\/a>, s ktor\u00fdmi m\u00f4\u017eete nahradi\u0165 spracovan\u00e9 \u010di sladk\u00e9 potraviny. Maj\u00fa lahodn\u00fa chu\u0165 a okrem vl\u00e1kniny s nimi z\u00edskate aj \u010fal\u0161\u00ed zdroj bielkov\u00edn. Konkr\u00e9tne pri <strong>pist\u00e1ci\u00e1ch ide o 21 g \/ 100 g, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u <\/a>obsahuj\u00fa 18 g \/ 100 g a v mandliach n\u00e1jdete 21 g bielkov\u00edn \/ 100 g.<\/strong> Za pozornos\u0165 v tomto smere ur\u010dite stoja aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orie\u0161kov\u00e9 masl\u00e1<\/a>, ktor\u00e9 pon\u00fakaj\u00fa \u0161irok\u00e9 mo\u017enosti vyu\u017eitia v kuchyni. In\u0161pir\u00e1ciu na ich vyu\u017eitie n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/5-fitness-receptov-pre-milovnikov-orechov-a-orieskovych-masiel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 fitness receptov pre milovn\u00edkov orechov a orie\u0161kov\u00fdch masiel<\/strong><\/a><strong>. <\/strong>Pri ich konzum\u00e1cii v\u0161ak treba myslie\u0165 na pomerne vysok\u00fd obsah kal\u00f3ri\u00ed a zaradi\u0165 ich tak ako s\u00fa\u010das\u0165 vyv\u00e1\u017eenej stravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"754\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1124x754.jpg\" alt=\"Dajte \u0161ancu strukovin\u00e1m a desiatujte orechy\" class=\"wp-image-298747\" style=\"width:843px;height:566px\" title=\"Dajte \u0161ancu strukovin\u00e1m a desiatujte orechy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1124x754.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1536x1031.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-2048x1374.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"8_Vyskusajte_rastlinne_alternativy_masa\"><\/span>8. Vysk\u00fa\u0161ajte rastlinn\u00e9 alternat\u00edvy m\u00e4sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa patria k ve\u013emi ob\u013e\u00faben\u00fdm u veg\u00e1nov a vegetari\u00e1nov. Pokojne ich v\u0161ak m\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj v pr\u00edpade, \u017ee m\u00e1te rad\u0161ej klasick\u00e9 m\u00e4so. Ochutn\u00e1te tak nie\u010do nov\u00e9, \u010do v\u00e1m z\u00e1rove\u0148 poskytne <strong>v\u0161etky potrebn\u00e9 \u017eiviny, vr\u00e1tane bohatej porcie bielkov\u00edn. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi najzn\u00e1mej\u0161ie rastlinn\u00e9 n\u00e1hrady m\u00e4sa patr\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>, ktor\u00fd sa vyr\u00e1ba z lepku. Na rozdiel od s\u00f3je svojim vzh\u013eadom a text\u00farou pripom\u00edna skuto\u010dn\u00e9 m\u00e4so. M\u00e1 <strong>vysok\u00fd obsah bielkov\u00edn (a\u017e 13 g \/ 100 g) <\/strong>a n\u00edzky obsah tukov. M\u00f4\u017eete ho vypr\u00e1\u017ea\u0165, restova\u0165 a dokonca aj grilova\u0165. Preto sa d\u00e1 ve\u013emi \u013eahko za\u010dleni\u0165 do r\u00f4znych receptov. \u010eal\u0161ou rastlinnou alternat\u00edvou m\u00e4sa je aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a><strong>, ktor\u00e9 m\u00e1 v BIO kvalite 7,2 g bielkov\u00edn \/ 100 g a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BIO tempeh<\/strong><\/a><strong> so 17,8 g bielkov\u00edn \/ 100 g. <\/strong>Za pozornos\u0165 tak ur\u010dite stoja znamenit\u00e9 recepty na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkave-tofu-steaky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chrumkav\u00e9 tofu steaky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-batatova-miska-s-tofu-a-kesu-dressingom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bat\u00e1tov\u00fa misku s tofu a ke\u0161u dresingom<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tofu-proteinovy-cheesecake-recept\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu prote\u00ednov\u00fd cheesecake<\/a>.&nbsp;<\/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 t\u00e1to t\u00e9ma zauj\u00edma viac, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa: Ktor\u00e9 s\u00fa najlep\u0161ie, ko\u013eko bielkov\u00edn obsahuj\u00fa a dok\u00e1\u017eu m\u00e4so \u00faplne nahradi\u0165?<\/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=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upon\u00e1h\u013ean\u00e1 doba n\u00e1m \u010dasto zasahuje aj do na\u0161ich stravovac\u00edch n\u00e1vykov. To sa potom odr\u00e1\u017ea aj na celkovom pr\u00edjme bielkov\u00edn, ktor\u00fd v mnoh\u00fdch pr\u00edpadoch nemus\u00ed by\u0165 ide\u00e1lny. Ako v\u0161ak vid\u00edte v riadkoch vy\u0161\u0161ie, prepa\u0161ova\u0165 ich do pomerne be\u017en\u00e9ho jed\u00e1lni\u010dka nie je mo\u017eno tak\u00e9 \u0165a\u017ek\u00e9, ako ste si na za\u010diatku mysleli. Sta\u010d\u00ed na ne myslie\u0165 pri ka\u017edom jedle v\u00e1\u0161ho d\u0148a tak, aby <strong>vyv\u00e1\u017een\u00e9 mno\u017estvo bielkov\u00edn obsahovali v\u0161etky va\u0161e porcie.<\/strong> Na cest\u00e1ch, v pr\u00e1ci \u010di \u0161kole navy\u0161e m\u00f4\u017eete vyu\u017ei\u0165 chutn\u00e9, bielkovinami nabit\u00e9 snacky, ktor\u00e9 v\u00e1s tie\u017e v\u00fdborne zas\u00fdtia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e1 je va\u0161a denn\u00e1 spotreba bielkov\u00edn? Sna\u017e\u00edte sa ich obsiahnu\u0165 v ka\u017edom jedle alebo by ste sa v tomto smere mali polep\u0161i\u0165? Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, pote\u0161\u00ed n\u00e1s jeho zdie\u013eanie, aby aj va\u0161i zn\u00e1mi vedeli, ako svoj jed\u00e1lni\u010dek obohati\u0165 o optim\u00e1lne mno\u017estvo bielkov\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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>Chceli by ste do svojho jed\u00e1lni\u010dka dosta\u0165 viac bielkov\u00edn? V dne\u0161nom \u010dl\u00e1nku v\u00e1m pon\u00fakame efekt\u00edvne tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu.<\/p>\n","protected":false},"author":120,"featured_media":298763,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6055,6069,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-298613","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-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako do svojho jed\u00e1lni\u010dka prepa\u0161ova\u0165 viac bielkov\u00edn? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chceli by ste do svojho jed\u00e1lni\u010dka dosta\u0165 viac bielkov\u00edn? 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