{"id":300126,"date":"2021-10-04T23:33:13","date_gmt":"2021-10-04T21:33:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300126"},"modified":"2024-06-26T19:49:51","modified_gmt":"2024-06-26T17:49:51","slug":"jak-do-sveho-jidelnicku-propasovat-vice-bilkovin","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/","title":{"rendered":"Jak do sv\u00e9ho j\u00eddeln\u00ed\u010dku propa\u0161ovat v\u00edce b\u00edlkovin?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#Benefity_konzumace_bilkovin\" title=\"Benefity konzumace b\u00edlkovin\">Benefity konzumace b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#Mnozstvi_bilkovin_ktere_byste_meli_prijmout\" title=\"Mno\u017estv\u00ed b\u00edlkovin, kter\u00e9 byste m\u011bli p\u0159ijmout\">Mno\u017estv\u00ed b\u00edlkovin, kter\u00e9 byste m\u011bli p\u0159ijmout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#Tipy_jak_dostat_do_stravy_vice_bilkovin\" title=\"Tipy, jak dostat do stravy v\u00edce b\u00edlkovin\">Tipy, jak dostat do stravy v\u00edce b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#1_Dbejte_na_obsah_bilkovin_v_kazdem_jidle\" title=\"1. Dbejte na obsah b\u00edlkovin v ka\u017ed\u00e9m j\u00eddle\">1. Dbejte na obsah b\u00edlkovin v ka\u017ed\u00e9m j\u00eddle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#2_Sahnete_po_rychlych_snacich_nabitych_bilkovinami\" title=\"2. S\u00e1hn\u011bte po rychl\u00fdch snac\u00edch nabit\u00fdch b\u00edlkovinami\">2. S\u00e1hn\u011bte po rychl\u00fdch snac\u00edch nabit\u00fdch b\u00edlkovinami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#3_Jezte_vice_mlecnych_vyrobku_prirozene_bohatych_na_bilkoviny\" title=\"3. Jezte v\u00edce ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f p\u0159irozen\u011b bohat\u00fdch na b\u00edlkoviny\">3. Jezte v\u00edce ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f p\u0159irozen\u011b bohat\u00fdch na b\u00edlkoviny<\/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.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#4_Vychutnejte_si_proteinovy_shake\" title=\"4. Vychutnejte si proteinov\u00fd shake\">4. Vychutnejte si proteinov\u00fd shake<\/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.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#5_Vyuzijte_zivocisnych_druhu_bilkovin\" title=\"5. Vyu\u017eijte \u017eivo\u010di\u0161n\u00fdch druh\u016f b\u00edlkovin\">5. Vyu\u017eijte \u017eivo\u010di\u0161n\u00fdch druh\u016f b\u00edlkovin<\/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.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#6_Vymente_bezne_pecivo_nebo_testoviny_za_celozrnne_alternativy_a_dejte_sanci_pseudoobilovinam\" title=\"6. Vym\u011b\u0148te b\u011b\u017en\u00e9 pe\u010divo nebo t\u011bstoviny za celozrnn\u00e9 alternativy a dejte \u0161anci pseudoobilovin\u00e1m.\">6. Vym\u011b\u0148te b\u011b\u017en\u00e9 pe\u010divo nebo t\u011bstoviny za celozrnn\u00e9 alternativy a dejte \u0161anci pseudoobilovin\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.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#7_Dejte_sanci_lusteninam_a_svacte_orechy\" title=\"7. Dejte \u0161anci lu\u0161t\u011bnin\u00e1m a sva\u010dte o\u0159echy\">7. Dejte \u0161anci lu\u0161t\u011bnin\u00e1m a sva\u010dte o\u0159echy<\/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.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#8_Vyzkousejte_rostlinne_alternativy_masa\" title=\"8. Vyzkou\u0161ejte rostlinn\u00e9 alternativy masa\">8. Vyzkou\u0161ejte rostlinn\u00e9 alternativy masa<\/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.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>B\u00edlkoviny jsou <strong>sou\u010d\u00e1st\u00ed ka\u017ed\u00e9 bu\u0148ky v na\u0161em t\u011ble.<\/strong> Poskytuj\u00ed stavebn\u00ed materi\u00e1l t\u00e9m\u011b\u0159 v\u0161em bu\u0148k\u00e1m na\u0161eho organismu. Jsou <strong>nezbytn\u00e9 pro svaly, kosti, vnit\u0159n\u00ed org\u00e1ny, vlasy nebo nehty.<\/strong> Krom\u011b toho jsou z\u00e1kladn\u00edm kamenem pro tvorbu bun\u011bk imunitn\u00edho syst\u00e9mu. Jsou jedn\u011bmi ze t\u0159ech makro\u017eivin, kter\u00e9<strong> v optim\u00e1ln\u00edm mno\u017estv\u00ed pot\u0159ebujeme p\u0159ij\u00edmat pravideln\u011b ka\u017ed\u00fd den<\/strong>. Na\u0161e t\u011blo toti\u017e na b\u00edlkoviny nem\u00e1 \u017e\u00e1dn\u00fd v\u011bt\u0161\u00ed z\u00e1sobn\u00edk, kter\u00fd by mu tvo\u0159il jejich rezervy stejn\u011b, jako je to v p\u0159\u00edpad\u011b tuk\u016f nebo sacharid\u016f. <strong>Vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin je d\u016fle\u017eit\u00fd zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte zhubnout nebo nabrat svalovou hmotu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne v\u017edy je ale p\u0159\u00edjem b\u00edlkovin proch\u00e1zka r\u016f\u017eovou zahradou. Koloto\u010d pracovn\u00edho t\u00fddne a nabit\u00fd rozvrh mohou zp\u016fsobit to, \u017ee se n\u00e1m strava a p\u0159\u00edjem b\u00edlkovin vymkne tak trochu z rukou. \u010cast\u00fdm probl\u00e9mem je tak\u00e9 neznalost toho, jak si slo\u017eit jednotliv\u00e1 j\u00eddla, kter\u00e1 jsou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku. N\u00e1sledkem toho se stane, \u017ee sv\u00e9mu t\u011blu zkr\u00e1tka nedod\u00e1v\u00e1me takov\u00e9 mno\u017estv\u00ed b\u00edlkovin, jak\u00e9 pot\u0159ebuje. To potom m\u016f\u017ee ovlivnit v\u00edcero aspekt\u016f na\u0161eho zdrav\u00ed, co\u017e se v kone\u010dn\u00e9m d\u016fsledku odraz\u00ed i na (ne)dosa\u017een\u00ed na\u0161ich fitness c\u00edl\u016f. Dnes v\u00e1m proto p\u0159ineseme <strong>efektivn\u00ed tipy, jak do sv\u00e9 stravy dostat v\u00edce b\u00edlkovin a naplno t\u011b\u017eit z jejich 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_konzumace_bilkovin\"><\/span>Benefity konzumace b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00edjem b\u00edlkovin je v prvn\u00ed \u0159ad\u011b <strong>d\u016fle\u017eit\u00fd pro r\u016fst a udr\u017een\u00ed zdrav\u00fdch sval\u016f, kost\u00ed a tk\u00e1n\u00ed.<\/strong> Krom\u011b toho hraje d\u016fle\u017eitou roli v mnoha biologick\u00fdch procesech. Jak jsme si tak\u00e9 \u0159ekli na za\u010d\u00e1tku, bez b\u00edlkovin se neobejdou ani bu\u0148ky imunitn\u00edho syst\u00e9mu. Z\u00e1rove\u0148 jsou nepostradateln\u00e9 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed hormon\u00e1ln\u00edho syst\u00e9mu nebo enzymatick\u00fdch reakc\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mezi dal\u0161\u00ed v\u00fdhody konzumace b\u00edlkovin pat\u0159\u00ed:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Zrychlen\u00ed metabolismu<\/strong> &#8211; d\u00edky termick\u00e9mu efektu (TEF) b\u00edlkovin, kter\u00fd je o dost vy\u0161\u0161\u00ed ne\u017e v p\u0159\u00edpad\u011b sacharid\u016f a tuk\u016f. Termick\u00fd efekt p\u0159edstavuje energii, kter\u00e1 je pot\u0159ebn\u00e1 pro metabolismus \u017eivin. Jej\u00ed mno\u017estv\u00ed se u jednotliv\u00fdch makro\u017eivin li\u0161\u00ed. Hodnota TEF se u sacharid\u016f rovn\u00e1 5 -10 %. P\u0159esn\u011bji \u010d\u00edslo ale z\u00e1vis\u00ed na jejich typu. U tuk\u016f je to 0 &#8211; 3 % a <strong>u b\u00edlkovin a\u017e 20 &#8211; 30 % z jejich celkov\u00e9ho obsahu energie.<\/strong> V praxi to znamen\u00e1, \u017ee nap\u0159\u00edklad u 100 kcal p\u0159ijat\u00fdch ve form\u011b b\u00edlkovin re\u00e1ln\u011b vyu\u017eijeme zhruba 70 &#8211; 80 kcal. V p\u0159\u00edpad\u011b denn\u00edho p\u0159\u00edjmu b\u00edlkovin na \u00farovni 150 g tak <strong>m\u016f\u017eeme sp\u00e1lit nav\u00edc a\u017e 180 kcal denn\u011b.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Sn\u00ed\u017een\u00ed krevn\u00edho tlaku<\/strong> &#8211; vysok\u00fd krevn\u00ed tlak je hlavn\u00ed p\u0159\u00ed\u010dinou srde\u010dn\u00edch infarkt\u016f, mozkov\u00fdch p\u0159\u00edhod a chronick\u00fdch onemocn\u011bn\u00ed ledvin. Mal\u00fd pozitivn\u00ed vliv b\u00edlkovin na jeho sn\u00ed\u017een\u00ed nazna\u010duje i v\u00edcero studi\u00ed, kter\u00e9 se odvol\u00e1vaj\u00ed p\u0159edev\u0161\u00edm na rostlinn\u00e9 b\u00edlkoviny. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li><strong>Pomoc s regenerac\u00ed po tr\u00e9ninku i po zran\u011bn\u00ed<\/strong> &#8211; b\u00edlkoviny jsou hlavn\u00edm stavebn\u00edm kamenem na\u0161ich tk\u00e1n\u00ed a org\u00e1n\u016f. Po\u010detn\u00e9 studie ukazuj\u00ed, \u017ee konzumace jejich optim\u00e1ln\u00edho mno\u017estv\u00ed m\u016f\u017ee p\u0159isp\u011bt k rychlej\u0161\u00ed regeneraci. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/li>\n\n\n\n<li><strong>Sn\u00ed\u017een\u00ed chuti k j\u00eddlu<\/strong> &#8211; t\u00edm, \u017ee ze t\u0159ech makro\u017eivin maj\u00ed nejv\u011bt\u0161\u00ed schopnost zasytit. D\u00edky tomu sn\u00edte men\u0161\u00ed porci j\u00eddla s vy\u0161\u0161\u00edm obsahem b\u00edlkovin, a nav\u00edc se c\u00edt\u00edte d\u00e9le nasycen\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 konzumace b\u00edlkovin\" class=\"wp-image-298841\" style=\"width:843px;height:562px\" title=\"Benefity konzumace b\u00edlkovin\" 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=\"Mnozstvi_bilkovin_ktere_byste_meli_prijmout\"><\/span>Mno\u017estv\u00ed b\u00edlkovin, kter\u00e9 byste m\u011bli p\u0159ijmout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud tedy zn\u00e1te v\u0161echny benefity konzumace b\u00edlkovin, je na \u010dase se pod\u00edvat na jejich adekv\u00e1tn\u00ed p\u0159\u00edjem. Kolik b\u00edlkovin je v\u0161ak dost? To z\u00e1le\u017e\u00ed na v\u00edcero faktorech, jako nap\u0159\u00edklad <strong>pohlav\u00ed, \u017eivotn\u00ed styl, fitness c\u00edle, hmotnost nebo va\u0161e aktu\u00e1ln\u00ed \u00farove\u0148 fyzick\u00e9 aktivity.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minim\u00e1ln\u00ed d\u00e1vka b\u00edlkovin by podle doporu\u010den\u00ed <strong>nem\u011bla klesnout pod 0,8 g na kilogram t\u011blesn\u00e9 hmotnosti (TH).<\/strong> Toto mal\u00e9 mno\u017estv\u00ed je v\u0161ak v\u00fdznamn\u00e9 pouze pro lidi, kte\u0159\u00ed \u017eij\u00ed sp\u00ed\u0161e sedav\u00fdm zp\u016fsobem \u017eivota. Pro ostatn\u00ed se jev\u00ed jako nedostate\u010dn\u00e9 a u <strong>aktivn\u011bj\u0161\u00edch lid\u00ed se nejv\u00edce doporu\u010duje \u00farove\u0148 1,2-1,8 g\/kg TH.<\/strong> U silov\u00fdch sportovc\u016f se tato hodnota posouv\u00e1 je\u0161t\u011b d\u00e1le na \u00farove\u0148 <strong>1,4-2 g\/kg TH<\/strong>. Ani toto \u010d\u00edslo ale nemus\u00ed b\u00fdt fin\u00e1ln\u00ed a pot\u0159eba b\u00edlkovin m\u016f\u017ee b\u00fdt vy\u0161\u0161\u00ed zejm\u00e9na b\u011bhem velmi n\u00e1ro\u010dn\u00e9ho sportovn\u00edho zat\u00ed\u017een\u00ed a snaze zhubnout nebo nabrat svaly. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1ln\u00edmu p\u0159\u00edjmu b\u00edlkovin jsme se v\u011bnovali i ve \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kdy a kolik protein\u016f p\u0159ijmout pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f?<\/strong><\/a><\/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_jak_dostat_do_stravy_vice_bilkovin\"><\/span>Tipy, jak dostat do stravy v\u00edce b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faktem je, \u017ee dostat v\u00edce b\u00edlkovin do na\u0161eho j\u00eddeln\u00ed\u010dku nen\u00ed jadern\u00e1 fyzika. Nestoj\u00ed to ani mnoho \u010dasu nebo \u00fasil\u00ed. N\u00ed\u017ee v\u00e1m p\u0159edstav\u00edme tipy, kter\u00e9 v\u00e1m pomohou.<\/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_Dbejte_na_obsah_bilkovin_v_kazdem_jidle\"><\/span>1. Dbejte na obsah b\u00edlkovin v ka\u017ed\u00e9m j\u00eddle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V p\u0159\u00edpad\u011b b\u00edlkovin nen\u00ed d\u016fle\u017eit\u00e9 jen celkov\u00e9 mno\u017estv\u00ed, kter\u00e9 p\u0159ijmete, ale i jejich <strong>zastoupen\u00ed v ka\u017ed\u00e9m j\u00eddle.<\/strong> To by v\u0161ak m\u011blo obsahovat i vyv\u00e1\u017een\u00fd pom\u011br v\u0161ech makro\u017eivin, tedy nejen b\u00edlkovin, ale i sacharid\u016f a tuk\u016f. V p\u0159\u00edpad\u011b b\u00edlkovin n\u011bkolik studi\u00ed doporu\u010duje, abyste v ka\u017ed\u00e9 porci m\u011bli zhruba <strong>20 &#8211; 30 gram\u016f.<\/strong> Pokud toto mno\u017estv\u00ed bude obsahovat 5 va\u0161ich j\u00eddel denn\u011b a bude korespondovat s va\u0161\u00edm optim\u00e1ln\u00edm denn\u00edm p\u0159\u00edjmem b\u00edlkovin, m\u016f\u017ee v\u00e1m pomoci l\u00e9pe budovat a udr\u017eovat svalovou hmotu. Dal\u0161\u00ed studie potom doporu\u010duje maxim\u00e1ln\u00ed d\u00e1vku b\u00edlkovin pro budov\u00e1n\u00ed sval\u016f na \u00farovni 0,55 g\/kg\/j\u00eddlo. Pro 70kg jedince by tak \u0161lo o 38,5 g b\u00edlkovin v nejm\u00e9n\u011b \u010dty\u0159ech j\u00eddlech denn\u011b. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"4000,5598,28689,28693,53647,54058\" ><\/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 chyb\u00ed b\u00edlkoviny a jak je doplnit?<\/h3>\n\n\n\n<p>Spousta b\u011b\u017en\u011b konzumovan\u00fdch j\u00eddel m\u016f\u017ee postr\u00e1dat pot\u0159ebn\u00e9 mno\u017estv\u00ed b\u00edlkovin. Jedn\u00e1 se hlavn\u011b o sn\u00edda\u0148ov\u00e9 ka\u0161e, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninov\u00e9 <\/a>sal\u00e1ty, sladk\u00e9 dezerty nebo snacky. Ka\u017ed\u00e9 z nich se ale d\u00e1 efektivn\u011b vylep\u0161it a obohatit o pot\u0159ebnou d\u00e1vku b\u00edlkovin. Jak na to? Cesta je vlastn\u011b velice 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>Sn\u00edda\u0148ov\u00e9 cere\u00e1lie nebo <a href=\"https:\/\/gymbeam.cz\/instantni-ovesna-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>ovesnou ka\u0161i<\/strong><\/a> m\u016f\u017eete <strong>obohatit o <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">protein<\/a><\/strong>.<\/li>\n\n\n\n<li>Zeleninov\u00fd sal\u00e1t z\u00edsk\u00e1 v\u00edce b\u00edlkovin nap\u0159\u00edklad t\u00edm, \u017ee ho dopln\u00edte<strong> o <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a>, mozzarellu, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" class=\"ek-link\">tu\u0148\u00e1ka <\/a>nebo sardinky<\/strong>.<\/li>\n\n\n\n<li>Kvalitn\u00ed zdroj b\u00edlkovin v\u011bt\u0161inou chyb\u00ed i ve sladk\u00fdch j\u00eddlech, mezi kter\u00e9 pat\u0159\u00ed nap\u0159\u00edklad obl\u00edben\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\">pala\u010dinky<\/a>. Existuje i jejich <a href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>proteinov\u00e1 verze<\/strong><\/a>, ze kter\u00e9 si nav\u00edc m\u016f\u017eete p\u0159ipravit i lahodn\u00e9 vafle. V jedn\u00e9 porci t\u011bchto pala\u010dinek <strong>z\u00edsk\u00e1te a\u017e 20,5 g b\u00edlkovin<\/strong>. Dal\u0161\u00edm \u0159e\u0161en\u00edm m\u016f\u017ee b\u00fdt p\u0159id\u00e1n\u00ed vhodn\u00e9ho ml\u00e9\u010dn\u00e9ho v\u00fdrobku, jako je nap\u0159\u00edklad Skyr, 0% \u0159eck\u00fd jogurt nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\"><strong>tvaroh<\/strong><\/a>.<\/li>\n\n\n\n<li>Stejn\u011b efektivn\u011b m\u016f\u017eete p\u0159istoupit i k p\u0159\u00edprav\u011b pe\u010diva, kol\u00e1\u010d\u016f a podobn\u00fdch dobrot. Sta\u010d\u00ed <strong>do t\u011bsta p\u0159idat protein<\/strong> a jejich obsah b\u00edlkovin tak m\u016f\u017eete klidn\u011b zv\u00fd\u0161it i o 30 gram\u016f. To stejn\u00e9 plat\u00ed pro <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/smoothie-cs\/\" class=\"ek-link\">smoothies<\/a>, kam m\u016f\u017eete op\u011bt p\u0159idat vhodn\u00fd ml\u00e9\u010dn\u00fd v\u00fdrobek.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky t\u011bmto tip\u016fm z\u00edsk\u00e1te o dost vyv\u00e1\u017een\u011bj\u0161\u00ed a komplexn\u011bj\u0161\u00ed pokrm, kter\u00fd v\u00e1s zasyt\u00ed a spolehliv\u011b poskytne v\u0161echny pot\u0159ebn\u00e9 \u017eiviny. Pokud se o t\u00e9to strav\u011b chcete dozv\u011bd\u011bt v\u00edce a zjistit, jak\u00e9 je ide\u00e1ln\u00ed slo\u017een\u00ed j\u00eddla, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/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=\"B\u00edlkoviny by m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho j\u00eddla\" class=\"wp-image-298713\" style=\"width:843px;height:563px\" title=\"B\u00edlkoviny by m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho j\u00eddla\" 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_Sahnete_po_rychlych_snacich_nabitych_bilkovinami\"><\/span>2. S\u00e1hn\u011bte po rychl\u00fdch snac\u00edch nabit\u00fdch b\u00edlkovinami <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Snacky jsou skv\u011bl\u00fdm zp\u016fsobem, jak do va\u0161eho j\u00eddeln\u00ed\u010dku dostat v\u00edce b\u00edlkovin. Samoz\u0159ejm\u011b te\u010f nem\u00e1me na mysli klasick\u00e9 chipsy, krekry nebo sladkosti. Jejich slo\u017een\u00ed je toti\u017e v\u011bt\u0161inou bohat\u00e9 na vysok\u00fd obsah tuk\u016f a cukr\u016f a s minim\u00e1ln\u00edm pod\u00edlem b\u00edlkovin. Tyto dobroty maj\u00ed nav\u00edc vysok\u00e9 mno\u017estv\u00ed kalori\u00ed. U snack\u016f m\u00e1m tak <strong>v tomto p\u0159\u00edpad\u011b sp\u00ed\u0161e na mysli jejich zdrav\u011bj\u0161\u00ed alternativy.<\/strong> Dnes na\u0161t\u011bst\u00ed \u017eijeme v dob\u011b, kdy jsou na\u0161e mo\u017enosti stravov\u00e1n\u00ed o dost pest\u0159ej\u0161\u00ed ne\u017e kdysi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Proteinov\u00e9 chipsy<\/strong><\/a> tak dok\u00e1\u017eou skv\u011ble nahradit jejich sma\u017eenou bramborovou alternativu. Maj\u00ed vyv\u00e1\u017een\u00e9 slo\u017een\u00ed, <strong>vysok\u00fd pod\u00edl vl\u00e1kniny a obsahuj\u00ed kvalitn\u00ed hrachov\u00fd protein.<\/strong> Najdete v nich ale i vy\u0161\u0161\u00ed mno\u017estv\u00ed kalori\u00ed, proto byste je m\u011bli konzumovat v rozumn\u00e9 m\u00ed\u0159e, resp. v r\u00e1mci va\u0161eho vyv\u00e1\u017een\u00e9ho j\u00eddeln\u00ed\u010dku. Pokud jste sp\u00ed\u0161e na sladk\u00e9 a milujete <a href=\"https:\/\/gymbeam.cz\/blog\/horka-cokolada-jake-ma-vyhody-pro-zdravi-a-hubnuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010dokol\u00e1du<\/a>, i v tomto p\u0159\u00edpad\u011b pro v\u00e1s existuje \u0159e\u0161en\u00ed. Je j\u00edm lahodn\u00e1 <strong><a href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Fitcheat Proteinov\u00e1 \u010cokol\u00e1da<\/a>, kter\u00e1 obsahuje a\u017e 21,6 g b\u00edlkovin a 10n\u00e1sobn\u011b ni\u017e\u0161\u00ed obsah cukru, ne\u017e m\u00e1 klasick\u00e1 pr\u016fm\u011brn\u00e1 \u010dokol\u00e1da.<\/strong> Mezi velmi obl\u00edben\u00e9 snacky bohat\u00e9 na b\u00edlkoviny v\u0161ak pat\u0159\u00ed i <strong><a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">milkshake<\/a>, <a href=\"https:\/\/gymbeam.cz\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">su\u0161en\u00e9 maso<\/a><\/strong> nebo <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>cookies<\/strong><\/a>. Jejich velkou v\u00fdhodou je, \u017ee je m\u016f\u017eete m\u00edt kdykoliv po ruce a vychutnat si tak svou d\u00e1vku b\u00edlkovin ve \u0161kole nebo v pr\u00e1ci. Pokud k nim p\u0159id\u00e1te ovoce, z\u00edsk\u00e1te ide\u00e1ln\u00ed a v\u00fd\u017eivn\u011b bohatou sva\u010dinu, kterou ocen\u00edte i na r\u016fzn\u00fdch v\u00fdletech.<\/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=\"S\u00e1hn\u011bte po rychl\u00fdch snac\u00edch nabit\u00fdch b\u00edlkovinami\" class=\"wp-image-298728\" style=\"width:843px;height:562px\" title=\"S\u00e1hn\u011bte po rychl\u00fdch snac\u00edch nabit\u00fdch b\u00edlkovinami\" 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_Jezte_vice_mlecnych_vyrobku_prirozene_bohatych_na_bilkoviny\"><\/span>3. Jezte v\u00edce ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f p\u0159irozen\u011b bohat\u00fdch na b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ml\u00e9\u010dn\u00e9 v\u00fdrobky jsou ve v\u0161eobecnosti vynikaj\u00edc\u00edm zdrojem b\u00edlkovin. Jejich v\u00fdhodou je, \u017ee krom\u011b toho obsahuj\u00ed <strong>mno\u017estv\u00ed dal\u0161\u00edch d\u016fle\u017eit\u00fdch \u017eivin, jako v\u00e1pn\u00edk nebo <a href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vitam\u00edn D<\/a>.<\/strong> Podle studie z roku 2015 by m\u011bly nav\u00edc ml\u00e9\u010dn\u00e9 v\u00fdrobky <strong>pomoci p\u0159i hubnut\u00ed<\/strong>. Je to proto, \u017ee zvy\u0161uj\u00ed koncentraci peptid\u016f (GLP-1 a PYY). Ty signalizuj\u00ed mozku pocit nasycen\u00ed a mimo jin\u00e9 tak\u00e9 zpomaluj\u00ed vyprazd\u0148ov\u00e1n\u00ed \u017ealudku. <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\">Mezi obl\u00edben\u00e9 zdroje b\u00edlkovin z ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f pat\u0159\u00ed:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Polotu\u010dn\u00e9 ml\u00e9ko 1,5% (cca 3,3 g b\u00edlkovin\/100 ml)<\/li>\n\n\n\n<li>0% \u0159eck\u00fd jogurt (cca 10 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li>S\u00fdr Eidam 30% (cca 27 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li>Ov\u010d\u00ed s\u00fdr (cca 17 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li>Skyr (cca 12 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li>Odtu\u010dn\u011bn\u00fd tvaroh (cca 12 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li>Cottage (cca 12 g b\u00edlkovin\/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_Vychutnejte_si_proteinovy_shake\"><\/span>4. Vychutnejte si proteinov\u00fd shake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinov\u00fd shake je <strong>velmi rychl\u00fd a pohodln\u00fd zp\u016fsob, kter\u00fdm do sv\u00e9ho j\u00eddeln\u00ed\u010dku dostanete v\u00edce b\u00edlkovin.<\/strong> Pom\u016f\u017ee v\u00e1m naplnit jejich denn\u00ed limit a m\u016f\u017eete ho konzumovat kdykoliv b\u011bhem dne. Sta\u010d\u00ed, \u017ee svou obl\u00edbenou p\u0159\u00edchu\u0165 rozm\u00edch\u00e1te ve vod\u011b nebo ml\u00e9ku a lahodn\u00fd n\u00e1poj je na sv\u011bt\u011b. Jedna porce pr\u016fm\u011brn\u00e9ho syrov\u00e1tkov\u00e9ho proteinu v\u00e1m m\u016f\u017ee nab\u00eddnout cca 20 g b\u00edlkovin (zhruba 120 kcal). P\u0159esn\u011bj\u0161\u00ed mno\u017estv\u00ed ale z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00edm druhu proteinu. Pokud m\u00e1te v\u00edce \u010dasu a chcete obohatit slo\u017een\u00ed sv\u00e9ho proteinov\u00e9ho shaku, zkuste p\u0159idat trochu <strong><a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a>, \u0159eck\u00fd jogurt, <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">chia sem\u00ednka<\/a><\/strong> nebo r\u016fzn\u00e9 ovoce. Po rozmixov\u00e1n\u00ed t\u011bchto surovin v\u00e1\u0161 v\u00fdsledn\u00fd n\u00e1poj z\u00edsk\u00e1 nejen lep\u0161\u00ed chu\u0165, ale i v\u00edce b\u00edlkovin a cenn\u00e9 \u017eiviny nav\u00edc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud svou sn\u00eddani dopln\u00edte proteinov\u00fdm koktejlem, m\u016f\u017eete ji obohatit o dal\u0161\u00ed b\u00edlkoviny a zv\u00fd\u0161it sv\u016fj pocit sytosti. Jeho u\u017e\u00edv\u00e1n\u00ed je ale ide\u00e1ln\u00ed v n\u00e1vaznosti na v\u00e1\u0161 tr\u00e9nink. Konzumace <strong>20-25 g b\u00edlkovin t\u011bsn\u011b po cvi\u010den\u00ed pom\u00e1h\u00e1 s rychlej\u0161\u00ed regenerac\u00ed tr\u00e9ninkem po\u0161kozen\u00e9 svalov\u00e9 hmoty.<\/strong> D\u016fle\u017eit\u00e9 je v\u0161ak doc\u00edlit, aby v\u00e1\u0161 celkov\u00fd denn\u00ed p\u0159\u00edjem byl optim\u00e1ln\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Vychutnejte si proteinov\u00fd shake\" class=\"wp-image-298732\" style=\"width:843px;height:552px\" title=\"Vychutnejte si proteinov\u00fd shake\" 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 obl\u00edben\u00fdch mo\u017enost\u00ed na zv\u00fd\u0161en\u00ed p\u0159\u00edjmu b\u00edlkovin je i kaseinov\u00fd protein. Jeho p\u0159\u00edrodn\u00edm zdrojem je kravsk\u00e9 ml\u00e9ko. Kasein tvo\u0159\u00ed asi 80 % celkov\u00fdch b\u00edlkovin v ml\u00e9ku a zbyl\u00fdch 20 % p\u0159edstavuje syrov\u00e1tka. Nej\u010dast\u011bji se s n\u00edm setk\u00e1me ve form\u011b <a href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">micel\u00e1rn\u00edho proteinu<\/a>. Jeho hlavn\u00ed v\u00fdhodou je <strong>pomal\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed a postupn\u00e9 uvol\u0148ov\u00e1n\u00ed aminokyselin<\/strong>, co\u017e ho p\u0159edur\u010duje b\u00fdt obl\u00edben\u00fdm no\u010dn\u00edm dopl\u0148kem. Skv\u011ble v\u0161ak poslou\u017e\u00ed i na del\u0161\u00ed obdob\u00ed bez j\u00eddla b\u011bhem dne. Kdy\u017e zvol\u00edte jeho ve\u010dern\u00ed konzumaci, p\u0159es noc dod\u00e1 va\u0161emu organismu <strong>st\u00e1l\u00fd p\u0159\u00edsun aminokyselin a m\u016f\u017ee tak podpo\u0159it r\u016fst \u010di regeneraci svalov\u00e9 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_Vyuzijte_zivocisnych_druhu_bilkovin\"><\/span>5. Vyu\u017eijte \u017eivo\u010di\u0161n\u00fdch druh\u016f b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017divo\u010di\u0161n\u00e9 druhy b\u00edlkovin z\u016fst\u00e1vaj\u00ed st\u00e1le na prvn\u00edm m\u00edst\u011b. Jejich nejlep\u0161\u00edm zdrojem je maso, kter\u00e9 v\u00e1m m\u016f\u017ee <strong>nab\u00eddnout vysok\u00fd obsah b\u00edlkovin s ide\u00e1ln\u00edm spektrem esenci\u00e1ln\u00edch aminokyselin<\/strong>. Konkr\u00e9tn\u00ed hodnoty ale z\u00e1vis\u00ed na druhu samotn\u00e9ho masa. Ide\u00e1ln\u00ed je zvolit libov\u00e9, kter\u00e9 neobsahuje zbyte\u010dn\u011b moc tuku. Jedn\u00e1 se nap\u0159\u00edklad o <strong>ku\u0159ec\u00ed a kr\u016ft\u00ed prsa, kr\u00e1l\u00edka nebo libov\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00ed<\/a>.<\/strong> Mezi vynikaj\u00edc\u00ed zdroj b\u00edlkovin pat\u0159\u00ed i <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, kter\u00e9 obsahuj\u00ed i vysok\u00e9 mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">zdrav\u00fdch tuk\u016f<\/a>.<\/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 nav\u00edc <strong>podporuj\u00ed imunitn\u00ed syst\u00e9m, zlep\u0161uj\u00ed funkce mozku a mohou m\u00edt vliv na krevn\u00ed tlak nebo hladinu cholesterolu<\/strong>. Z hlediska obsahu protein\u016f vynik\u00e1 mezi rybami zejm\u00e9na <strong><a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tu\u0148\u00e1k<\/a>, kter\u00fd nab\u00edz\u00ed a\u017e 24 g b\u00edlkovin\/100 g.<\/strong> Ten m\u00e1 \u0161irok\u00e9 mo\u017enosti vyu\u017eit\u00ed a m\u016f\u017eete si z n\u011bj p\u0159ipravit nap\u0159\u00edklad rychl\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychly-salat-s-tunakem-kesu-orechy-a-bezkalorickou-omackou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sal\u00e1t s tu\u0148\u00e1kem, ke\u0161u o\u0159echy a bezkalorickou om\u00e1\u010dkou<\/a>. Dobr\u00fdm \u017eivo\u010di\u0161n\u00fdm zdrojem b\u00edlkovin a zdrav\u00fdch tuk\u016f mohou b\u00fdt i <a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vaje\u010dn\u00e9 b\u00edlky<\/a> s obsahem 10 g b\u00edlkovin\/100 g. Nam\u00edsto cel\u00fdch vajec je m\u016f\u017eete vyu\u017e\u00edt nap\u0159\u00edklad v na\u0161ich lahodn\u00fdch receptech, kter\u00e9 najdete ve \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vajicka-na-snidani-trikrat-jinak\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Vaj\u00ed\u010dka na sn\u00eddani t\u0159ikr\u00e1t jinak<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro chutnou inspiraci, jak vyu\u017e\u00edt \u017eivo\u010di\u0161n\u00e9 druhy b\u00edlkovin ur\u010dit\u011b nav\u0161tivte na\u0161i sekci <a href=\"https:\/\/gymbeam.cz\/blog\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>fitness recept\u016f<\/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_nebo_testoviny_za_celozrnne_alternativy_a_dejte_sanci_pseudoobilovinam\"><\/span>6. Vym\u011b\u0148te b\u011b\u017en\u00e9 pe\u010divo nebo t\u011bstoviny za celozrnn\u00e9 alternativy a dejte \u0161anci pseudoobilovin\u00e1m.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Celozrnn\u00e9 potraviny obsahuj\u00ed v\u00edc d\u016fle\u017eit\u00fdch \u017eivin v\u010detn\u011b <strong><a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>, vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek a antioxidant\u016f<\/strong> ne\u017e jejich rafinovan\u00e9 verze. Krom\u011b toho v\u00e1m efektivn\u011b mohou <strong>pomoci zv\u00fd\u0161it tak\u00e9 p\u0159\u00edjem b\u00edlkovin<\/strong>. Nap\u0159\u00edklad t\u0159eba pseudoobilovina <strong><a href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">quinoa<\/a> obsahuje 14 g b\u00edlkovin\/100 g<\/strong>. D\u00e1 se p\u0159ipravit jako p\u0159\u00edloha m\u00edsto r\u00fd\u017ee, kter\u00e1 m\u00e1 jinak zhruba o 10 g b\u00edlkovin m\u00e9n\u011b. Quinoa se ale hod\u00ed i <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quinoa-salat-3x-jinak\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">do r\u016fzn\u00fdch sal\u00e1t\u016f<\/a>, slan\u00fdch nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-chutove-vyladena-proteinova-quinoa-s-cokoladou-a-bananem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sladk\u00fdch dezert\u016f<\/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>Kl\u00ed\u010dem je up\u0159ednost\u0148ovat celozrnn\u00e9 druhy potravin p\u0159ed jejich rafinovan\u00fdmi verzemi. M\u016f\u017ee se jednat o <a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">https:\/\/gymbeam.cz\/testoviny<\/a><strong><a href=\"https:\/\/gymbeam.cz\/spaldova-celozrnna-vretena-green-apotheke.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, <a aria-label=\"bulgur, (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/celozrnny-psenicny-bulgur-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur,<\/a> <a aria-label=\"kuskus, (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskus,<\/a> <a href=\"https:\/\/gymbeam.cz\/testoviny-spaghetti-340-g-diet-food.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0161pagety<\/a><\/strong> nebo r\u00fd\u017ei. Vhodn\u00e1 je i <strong><a href=\"https:\/\/gymbeam.cz\/instantni-pohankova-kase-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pohanka<\/a>, amarant nebo <a href=\"https:\/\/gymbeam.cz\/ryze-divoka-sonko.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">divok\u00e1 r\u00fd\u017ee<\/a><\/strong>. Prostor si zaslou\u017e\u00ed i celozrnn\u00e9 pe\u010divo, kter\u00e9 m\u00e1 \u010dasto p\u0159ekvapiv\u011b vysok\u00fd obsah rostlinn\u00fdch b\u00edlkovin. Jeden 43gramov\u00fd pl\u00e1tek celozrnn\u00e9ho chleba tak m\u016f\u017ee <strong>obsahovat i 5 g<\/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>V\u00edce jsme se mo\u017enostem jej\u00ed p\u0159\u00edpravy v\u011bnovali ve \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/quinoa-fitness-recepty-s-touto-zazracnou-potravinou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Quinoa: Fitness recepty s touto z\u00e1zra\u010dnou potravinou<\/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=\"7_Dejte_sanci_lusteninam_a_svacte_orechy\"><\/span>7. Dejte \u0161anci lu\u0161t\u011bnin\u00e1m a sva\u010dte o\u0159echy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lu\u0161t\u011bniny jsou velmi dobrou volbou pro zv\u00fd\u0161en\u00ed p\u0159\u00edjmu b\u00edlkovin. Jedn\u00e1 se hlavn\u011b <strong>o v\u0161echny druhy <a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fazol\u00ed<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-cocka-cervena-cela-loupana-country-life.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010do\u010dky<\/a> a s\u00f3ji.<\/strong> Krom\u011b toho, \u017ee v\u00e1m nab\u00eddnou kvalitn\u00ed b\u00edlkoviny, jsou tak\u00e9 <strong>skv\u011bl\u00fdm zdrojem vl\u00e1kniny, prosp\u011b\u0161n\u00e9 pro zdrav\u00e9 tr\u00e1ven\u00ed<\/strong>. D\u00edky n\u00ed a komplexn\u00edm sacharid\u016fm v\u00e1s dok\u00e1\u017eou zasytit na del\u0161\u00ed dobu a maj\u00ed vysok\u00fd obsah antioxidant\u016f. Konzumace lu\u0161t\u011bnin je spojen\u00e1 se sn\u00ed\u017een\u00edm LDL cholesterolu a sn\u00ed\u017een\u00edm rizika srde\u010dn\u00edch onemocn\u011bn\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\">Mezi obl\u00edben\u00e9 lu\u0161t\u011bniny pat\u0159\u00ed:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/bio-fazole-adzuki-country-life.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010derven\u00e9 fazole<\/a> (cca 23 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/bio-cocka-cervena-cela-loupana-country-life.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010derven\u00e1 \u010do\u010dka<\/a> (cca 24 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">cizrna <\/a>(cca 19 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li>zelen\u00fd hr\u00e1ch (cca 23 g b\u00edlkovin\/100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/bio-fazole-mungo-country-life.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">fazole mungo<\/a> (cca 23 g b\u00edlkovin\/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 \u010derven\u00fdch fazol\u00ed si m\u016f\u017eete p\u0159ipravit<a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tradicni-mexicke-chilli-con-carne-s-ryzi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> tradi\u010dn\u00ed mexick\u00e9 chilli con carne<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychle-snidanove-burrito-s-fazoli-avokadem-a-vajicky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">rychl\u00e9 sn\u00edda\u0148ov\u00e9 burrito<\/a>. Pokud m\u00e1te r\u00e1di sp\u00ed\u0161e leh\u010d\u00ed j\u00eddla, zkuste <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lehky-cockovy-salat-s-pecenou-mrkvi-avokadem-a-syrem-feta\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010do\u010dkov\u00fd sal\u00e1t s pe\u010denou mrkv\u00ed, avok\u00e1dem a s\u00fdrem feta<\/a>. Pro milovn\u00edky cizrny doporu\u010dujeme zase <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganske-kari-s-tofu-a-cizrnou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vegansk\u00e9 kari<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyzkou\u0161et m\u016f\u017eete i <strong>sva\u010dinu v podob\u011b o\u0159ech\u016f<\/strong>. Skv\u011ble se na to hod\u00ed <a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">mandle,<\/a> <a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ke\u0161u<\/a> a <a href=\"https:\/\/gymbeam.cz\/pistacie-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pist\u00e1cie<\/a>, kter\u00fdmi m\u016f\u017eete nahradit zpracovan\u00e9 nebo sladk\u00e9 potraviny. Maj\u00ed lahodnou chu\u0165, a krom\u011b vl\u00e1kniny s nimi z\u00edsk\u00e1te i dal\u0161\u00ed zdroj b\u00edlkovin. Konkr\u00e9tn\u011b u pist\u00e1ci\u00ed<strong> jde o 21 g\/100 g, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u <\/a>obsahuj\u00ed 18 g\/100 g a v mandl\u00edch najdete 21 g b\u00edlkovin \/ 100 g.<\/strong> Za pozornost v tomto sm\u011bru ur\u010dit\u011b stoj\u00ed i <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">o\u0159\u00ed\u0161kov\u00e1 m\u00e1sla<\/a>, kter\u00e1 nab\u00edz\u00ed \u0161irok\u00e9 mo\u017enosti vyu\u017eit\u00ed v kuchyni. Inspiraci na jejich vyu\u017eit\u00ed najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/5-fitness-receptu-pro-milovniky-orechu-a-oriskovych-masel\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>5 fitness recept\u016f pro milovn\u00edky o\u0159ech\u016f a o\u0159\u00ed\u0161kov\u00fdch m\u00e1sel.<\/strong><\/a> P\u0159i jejich konzumaci je ale pot\u0159eba myslet na pom\u011brn\u011b vysok\u00fd obsah kalori\u00ed a za\u0159adit je tak jako sou\u010d\u00e1st vyv\u00e1\u017een\u00e9 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=\"Dejte \u0161anci lu\u0161t\u011bnin\u00e1m a sva\u010dte o\u0159echy\" class=\"wp-image-298747\" style=\"width:843px;height:566px\" title=\"Dejte \u0161anci lu\u0161t\u011bnin\u00e1m a sva\u010dte o\u0159echy\" 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_Vyzkousejte_rostlinne_alternativy_masa\"><\/span>8. Vyzkou\u0161ejte rostlinn\u00e9 alternativy masa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rostlinn\u00e9 alternativy masa pat\u0159\u00ed k velmi obl\u00edben\u00fdm u vegan\u016f a vegetari\u00e1n\u016f. Klidn\u011b je ale m\u016f\u017eete vyzkou\u0161et i v p\u0159\u00edpad\u011b, \u017ee m\u00e1te rad\u011bji klasick\u00e9 maso. Ochutn\u00e1te n\u011bco nov\u00e9ho, co v\u00e1m z\u00e1rove\u0148 poskytne <strong>v\u0161echny pot\u0159ebn\u00e9 \u017eiviny, v\u010detn\u011b bohat\u00e9 porce b\u00edlkovin<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi nejzn\u00e1m\u011bj\u0161\u00ed rostlinn\u00e9 n\u00e1hrady masa pat\u0159\u00ed <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">seitan<\/a>, kter\u00fd se vyr\u00e1b\u00ed z lepku. Na rozd\u00edl od s\u00f3ji sv\u00fdm vzhledem a texturou p\u0159ipom\u00edn\u00e1 skute\u010dn\u00e9 maso. M\u00e1 <strong>vysok\u00fd obsah b\u00edlkovin (a\u017e 13 g\/100 g)<\/strong> a n\u00edzk\u00fd obsah tuk\u016f. M\u016f\u017eete ho sma\u017eit, restovat, a dokonce i grilovat. Proto se d\u00e1 velmi lehce za\u010dlenit do r\u016fzn\u00fdch recept\u016f. Dal\u0161\u00ed rostlinnou alternativou masa je i <strong><a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tofu<\/a>, kter\u00e9 m\u00e1 v BIO kvalit\u011b 7,2 g b\u00edlkovin\/100 g a <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">BIO tempeh<\/a> s 17,8 g b\u00edlkovin\/100 g.<\/strong> Za pozornost tak ur\u010dit\u011b stoj\u00ed znamenit\u00e9 recepty na <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-krupave-tofu-steaky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">k\u0159upav\u00e9 tofu steaky<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-batatova-miska-s-tofu-a-kesu-dresinkem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bat\u00e1tovou misku s tofu a ke\u0161u dresinkem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tofu-proteinovy-cheesecake-fitness-recept\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tofu proteinov\u00fd cheesecake<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/rostlinne-alternativy-masa-ktere-jsou-nejlepsi-kolik-bilkovin-obsahuji-a-dokazi-maso-plne-nahradit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Rostlinn\u00e9 alternativy masa: Kter\u00e9 jsou nejlep\u0161\u00ed, kolik b\u00edlkovin obsahuj\u00ed a dok\u00e1\u017eou maso \u00fapln\u011b nahradit?<\/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\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Usp\u011bchan\u00e1 doba n\u00e1m \u010dasto zasahuje i do na\u0161ich stravovac\u00edch n\u00e1vyk\u016f. To se potom odr\u00e1\u017e\u00ed i na celkov\u00e9m p\u0159\u00edjmu b\u00edlkovin, kter\u00fd v mnoha p\u0159\u00edpadech nemus\u00ed b\u00fdt ide\u00e1ln\u00ed. Jak ale vid\u00edte na \u0159\u00e1dc\u00edch v\u00fd\u0161e, propa\u0161ovat je do pom\u011brn\u011b b\u011b\u017en\u00e9ho j\u00eddeln\u00ed\u010dku nen\u00ed mo\u017en\u00e1 tak t\u011b\u017ek\u00e9, jako jste si na za\u010d\u00e1tku mysleli. Sta\u010d\u00ed na n\u011b myslet p\u0159i ka\u017ed\u00e9m j\u00eddle va\u0161eho dne tak, aby <strong>vyv\u00e1\u017een\u00e9 mno\u017estv\u00ed b\u00edlkovin obsahovaly v\u0161echny va\u0161e porce<\/strong>. Na cest\u00e1ch, v pr\u00e1ci nebo \u0161kole nav\u00edc m\u016f\u017eete vyu\u017e\u00edt chutn\u00e9, b\u00edlkovinami nabit\u00e9 snacky, kter\u00e9 v\u00e1s tak\u00e9 v\u00fdborn\u011b zasyt\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak\u00e1 je va\u0161e denn\u00ed spot\u0159eba b\u00edlkovin? Sna\u017e\u00edte se je obs\u00e1hnout v ka\u017ed\u00e9m j\u00eddle nebo byste se v tomto sm\u011bru m\u011bli polep\u0161it? Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, pot\u011b\u0161\u00ed n\u00e1s jeho sd\u00edlen\u00ed, aby i va\u0161i zn\u00e1m\u00ed v\u011bd\u011bli, jak sv\u016fj j\u00eddeln\u00ed\u010dek obohatit o optim\u00e1ln\u00ed mno\u017estv\u00ed b\u00edlkovin.<\/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>Cht\u011bli byste do sv\u00e9ho j\u00eddeln\u00ed\u010dku dostat v\u00edce b\u00edlkovin? V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m nab\u00edz\u00edme efektivn\u00ed tipy, kter\u00e9 v\u00e1m pom\u016f\u017eou.<\/p>\n","protected":false},"author":120,"featured_media":298767,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-300126","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-strava-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak do sv\u00e9ho j\u00eddeln\u00ed\u010dku propa\u0161ovat v\u00edce b\u00edlkovin? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cht\u011bli byste do sv\u00e9ho j\u00eddeln\u00ed\u010dku dostat v\u00edce b\u00edlkovin? 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