{"id":349397,"date":"2022-03-17T16:05:18","date_gmt":"2022-03-17T15:05:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=349397"},"modified":"2023-09-26T15:34:59","modified_gmt":"2023-09-26T13:34:59","slug":"5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/","title":{"rendered":"Ako si vybra\u0165 kvalitn\u00fa prote\u00ednov\u00fa ty\u010dinku?"},"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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#Co_je_proteinova_tycinka\" title=\"\u010co je prote\u00ednov\u00e1 ty\u010dinka?\">\u010co je prote\u00ednov\u00e1 ty\u010dinka?<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#Na_co_sa_zamerat_pri_vybere_proteinovej_tycinky\" title=\"Na \u010do sa zamera\u0165 pri v\u00fdbere prote\u00ednovej ty\u010dinky?\">Na \u010do sa zamera\u0165 pri v\u00fdbere prote\u00ednovej ty\u010dinky?<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#1_Bielkoviny\" title=\"1. Bielkoviny\">1. Bielkoviny<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#2_Sacharidy\" title=\"2. Sacharidy\">2. Sacharidy<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#3_Tuky\" title=\"3. Tuky\">3. Tuky<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#4_Vlaknina\" title=\"4. Vl\u00e1knina\">4. Vl\u00e1knina<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#5_Sladidla\" title=\"5. Sladidl\u00e1\">5. Sladidl\u00e1<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#6_Co_dalsie_mozeme_najst_v_proteinovych_tycinkach\" title=\"6. \u010co \u010fal\u0161ie m\u00f4\u017eeme n\u00e1js\u0165 v prote\u00ednov\u00fdch ty\u010dink\u00e1ch?\">6. \u010co \u010fal\u0161ie m\u00f4\u017eeme n\u00e1js\u0165 v prote\u00ednov\u00fdch ty\u010dink\u00e1ch?<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#7_Kaloricka_hodnota\" title=\"7. Kalorick\u00e1 hodnota&nbsp;\">7. Kalorick\u00e1 hodnota&nbsp;<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#Ako_by_mala_vyzerat_idealna_proteinova_tycinka\" title=\"Ako by mala vyzera\u0165 ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka&nbsp;\">Ako by mala vyzera\u0165 ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka&nbsp;<\/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\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prote\u00ednov\u00e9 ty\u010dinky sa pr\u00e1vom stali be\u017enou s\u00fa\u010das\u0165ou na\u0161ich jed\u00e1lni\u010dkov. Niet sa \u010domu \u010dudova\u0165. S\u00fa toti\u017e skvelou desiatou v pr\u00edpade, \u017ee nest\u00edhate a potrebujete<strong> r\u00fdchlo zahna\u0165 hlad a uspokoji\u0165 chu\u0165ov\u00e9 poh\u00e1riky<\/strong>. Doslova ako prv\u00fa pomoc ich tak m\u00f4\u017eete vyu\u017ei\u0165 v pr\u00e1ci, \u0161kole, na turistike alebo ly\u017eiarskom svahu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V zlo\u017een\u00ed r\u00f4znych prote\u00ednov\u00fdch ty\u010diniek s\u00fa, samozrejme, zna\u010dn\u00e9 rozdiely. M\u00f4\u017eeme teda jednoducho odhali\u0165, ktor\u00e1 pre n\u00e1s bude <strong>vhodnej\u0161ia<\/strong>, a ktor\u00fa by sme naopak mali necha\u0165 le\u017ea\u0165 v obchodnom reg\u00e1li. Po\u010fme spolu podrobnej\u0161ie presk\u00fama\u0165, <strong>\u010do je vlastne prote\u00ednov\u00e1 ty\u010dinka, z \u010doho sa sklad\u00e1, kedy je vhodn\u00e9 ju jes\u0165 a ako si vybra\u0165 t\u00fa najkvalitnej\u0161iu<\/strong>.<strong>&nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_proteinova_tycinka\"><\/span>\u010co je prote\u00ednov\u00e1 ty\u010dinka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako prote\u00ednov\u00e1 je ozna\u010dovan\u00e1 zvy\u010dajne tak\u00e1 ty\u010dinka, ktor\u00e1 <strong>m\u00e1 vysok\u00fd obsah bielkov\u00edn na \u00fakor sacharidov a tukov<\/strong>. Hlavne preto si ju ob\u013e\u00fabili \u013eudia, ktor\u00ed si str\u00e1\u017eia pr\u00edjem tejto makro\u017eiviny a nie je im \u013eahostajn\u00e9, \u010do jedia. Vy\u0161\u0161\u00ed podiel bielkov\u00edn sa obvykle dosiahne pridan\u00edm r\u00f4znych \u017eivo\u010d\u00ed\u0161nych alebo rastlinn\u00fdch zdrojov prote\u00ednu. Aj na z\u00e1klade toho m\u00f4\u017eeme \u010diasto\u010dne rozpozna\u0165, ak\u00e1 kvalitn\u00e1 je ty\u010dinka a \u010di z nej na\u0161e telo naozaj z\u00edska tie \u017eiviny, ktor\u00e9 potrebuje.<\/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\">Kedy jes\u0165 prote\u00ednov\u00fa ty\u010dinku?<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Prote\u00ednov\u00fa ty\u010dinku<\/strong><\/a> m\u00f4\u017eete jes\u0165 prakticky kedyko\u013evek, z\u00e1vis\u00ed to len od va\u0161ich chut\u00ed, hladu a energetickej potreby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>V\u0161eobecne sa, samozrejme, naj\u010dastej\u0161ie pou\u017e\u00edva ako:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u00fa\u010das\u0165 ra\u0148ajok, ke\u010f nest\u00edhate<\/li>\n\n\n\n<li>r\u00fdchly snack v pr\u00e1ci alebo \u0161kole<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-pit-pre-dostatok-energie-pri-turistike-alebo-cyklistike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">desiata pri turistike<\/a>, ly\u017eovan\u00ed, behu na ly\u017eiach, cyklistike a \u010fal\u0161\u00edch aktivit\u00e1ch<\/li>\n\n\n\n<li>desiata pred cvi\u010den\u00edm alebo po \u0148om<\/li>\n\n\n\n<li>dezert ku k\u00e1ve, ktor\u00fd z\u00e1rove\u0148 zas\u00fdti<\/li>\n\n\n\n<li>desiata v di\u00e9te, pri udr\u017eiavan\u00ed aj naberan\u00ed hmotnosti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, ako by mala vyzera\u0165 ide\u00e1lna desiata? V\u0161etky inform\u00e1cie n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co by mala obsahova\u0165 vyv\u00e1\u017een\u00e1 desiata a \u010d\u00edm nahradi\u0165 kalorick\u00e9 snacky?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Je prote\u00ednov\u00e1 ty\u010dinka vhodn\u00e1 aj pre deti?<\/h3>\n\n\n\n<p>V\u0161eobecne sa nemus\u00edte b\u00e1\u0165 toho, \u017ee by prote\u00ednov\u00e9 ty\u010dinky obsahovali ingrediencie nebezpe\u010dn\u00e9 pre deti. Pre\u010do teda nen\u00e1jdeme v obchodoch prote\u00ednov\u00e9 ty\u010dinky, ktor\u00e9 by boli ur\u010den\u00e9 pre t\u00fdch najmen\u0161\u00edch? Odpove\u010f je jednoduch\u00e1, <strong>detsk\u00fd organizmus vzh\u013eadom na svoju ve\u013ekos\u0165 nepotrebuje to\u013eko bielkov\u00edn ako dospel\u00fd<\/strong>. Preto nie je treba, aby mlad\u0161ie deti dop\u013a\u0148ali prote\u00edny nejak\u00fdmi \u0161peci\u00e1lnymi potravinami. Bohato si vysta\u010dia so <strong>zdravou, pestrou a vyv\u00e1\u017eenou stravou<\/strong>. Nadmern\u00fd pr\u00edjem bielkov\u00edn by im naopak mohol zbyto\u010dne za\u0165a\u017eova\u0165 organizmus a sp\u00f4sobi\u0165 tr\u00e1viace \u0165a\u017ekosti, ako je napr\u00edklad nad\u00favanie. <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>Inak je to, samozrejme, u <strong>dospievaj\u00facich det\u00ed nad 15 rokov<\/strong>, ktor\u00e9 s\u00fa vo v\u00fdvine, a navy\u0161e \u0161portuj\u00fa. Ich hmotnos\u0165 sa zvy\u0161uje a z\u00e1rove\u0148 st\u00fapa potreba bielkov\u00edn. V takom pr\u00edpade by u\u017e <strong>zaradenie prote\u00ednov\u00fdch ty\u010diniek do jed\u00e1lni\u010dka mohlo ma\u0165 zmysel<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-1124x749.jpg\" alt=\"Na \u010do sa zamera\u0165 pri v\u00fdbere prote\u00ednovej ty\u010dinky?\" class=\"wp-image-348013\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Na \u010do sa zamera\u0165 pri v\u00fdbere prote\u00ednovej ty\u010dinky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Na_co_sa_zamerat_pri_vybere_proteinovej_tycinky\"><\/span>Na \u010do sa zamera\u0165 pri v\u00fdbere prote\u00ednovej ty\u010dinky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako to u\u017e pri spotrebnom tovare b\u00fdva, m\u00f4\u017eeme si zvy\u010dajne <strong>vybra\u0165 r\u00f4znu kvalitu v\u00fdrobkov<\/strong>. A inak to nie je ani pri prote\u00ednov\u00fdch ty\u010dink\u00e1ch. Cena a leskl\u00fd farebn\u00fd obal s vydaren\u00fdm dizajnom v\u0161ak nie s\u00fa hlavn\u00fdmi hodnotiacimi krit\u00e9riami kvalitnej prote\u00ednovej ty\u010dinky. Zauj\u00edma\u0165 by v\u00e1s mali predov\u0161etk\u00fdm pou\u017eit\u00e9 <strong>ingrediencie, ich pomery a v\u00fdsledn\u00e9 hodnoty makro\u017eiv\u00edn samotnej ty\u010dinky<\/strong>. Pr\u00e1ve tieto tri hlavn\u00e9 krit\u00e9ri\u00e1 v\u00e1m pom\u00f4\u017eu n\u00e1js\u0165 t\u00fa najkvalitnej\u0161iu a najlep\u0161iu prote\u00ednov\u00fa ty\u010dinku presne pre v\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Bielkoviny\"><\/span>1. Bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bielkoviny <\/strong>s\u00fa k\u013e\u00fa\u010dovou makro\u017eivinou prote\u00ednov\u00fdch ty\u010diniek. V porovnan\u00ed s be\u017en\u00fdmi ty\u010dinkami \u010di r\u00f4znymi sladkos\u0165ami je ich podiel zvy\u010dajne vy\u0161\u0161\u00ed. Takisto je v\u0161ak d\u00f4le\u017eit\u00fd aj pou\u017eit\u00fd zdroj bielkov\u00edn. Po\u010fme sa na to pozrie\u0165 zbl\u00edzka.<\/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\">Ko\u013eko bielkov\u00edn by mala ma\u0165 prote\u00ednov\u00e1 ty\u010dinka?&nbsp;<\/h3>\n\n\n\n<p>Aby sa ty\u010dinka v\u00f4bec mohla ozna\u010dova\u0165 ako prote\u00ednov\u00e1, mus\u00ed ma\u0165 prirodzene vy\u0161\u0161\u00ed obsah bielkov\u00edn na \u00fakor sacharidov a tukov. Ko\u013eko bielkov\u00edn to teda je?<\/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>Pod\u013ea smern\u00edc E\u00da mus\u00ed ma\u0165 ty\u010dinka z celej svojej energetickej hodnoty aspo\u0148 <strong>12 % podiel bielkov\u00edn<\/strong>, aby sme ju naz\u00fdvali zdrojom bielkov\u00edn a mohla nies\u0165 n\u00e1pis prote\u00ednov\u00e1 ty\u010dinka. Na obale sa \u010dasto objavuje napr\u00edklad aj inform\u00e1cia, \u017ee obsahuje bielkoviny. <strong>Pre predstavu <\/strong>\u2013 ak by prote\u00ednov\u00e1 ty\u010dinka obsahovala 400 kcal v 100 g, musela by ma\u0165 v rovnakom mno\u017estve aspo\u0148 12 g bielkov\u00edn. Pre 50 g ty\u010dinku by to teda bolo len 6 g bielkov\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aby sme o ty\u010dinke mohli poveda\u0165, \u017ee <strong>m\u00e1 vysok\u00fd obsah bielkov\u00edn<\/strong>, mus\u00ed energetick\u00e1 hodnota tejto makro\u017eiviny tvori\u0165 aspo\u0148 <strong>20 % ty\u010dinky<\/strong>. Na jej obale \u010dasto n\u00e1jdeme napr\u00edklad aj inform\u00e1ciu, \u017ee je bohat\u00e1 na bielkoviny. <strong>Pre predstavu<\/strong> \u2013 ak by prote\u00ednov\u00e1 ty\u010dinka obsahovala 400 kcal v 100 g, musela by ma\u0165 v rovnakom mno\u017estve aspo\u0148 20 g bielkov\u00edn. Pre 50 g ty\u010dinku by to bolo 10 g bielkov\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sami vid\u00edte, prote\u00ednov\u00e1 ty\u010dinka nemus\u00ed obsahova\u0165 to\u013eko bielkov\u00edn, ko\u013eko by ste \u010dakali aj napriek tomu, \u017ee je na nej v\u00fdrazn\u00fd n\u00e1pis prote\u00edn. Na\u0161\u0165astie s\u00fa dostupn\u00e9 aj tak\u00e9 verzie, v ktor\u00fdch bielkoviny tvoria<strong> 30 \u2013 40 % energetickej hodnoty ty\u010dinky<\/strong>. Rovnako m\u00f4\u017eete s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-purebar-60-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>60 g ty\u010dinkou<\/strong><\/a> dosiahnu\u0165 magick\u00fa hranicu <strong>20 g bielkov\u00edn<\/strong> na porciu.<\/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\">Z ak\u00e9ho zdroja by mali poch\u00e1dza\u0165 bielkoviny v ty\u010dinke?&nbsp;<\/h3>\n\n\n\n<p>Mno\u017estvo bielkov\u00edn je jedna vec. Nemenej d\u00f4le\u017eit\u00fd je, samozrejme, aj ich zdroj a s t\u00fdm s\u00favisiaci aminokyselinov\u00fd profil. Ten m\u00e1 toti\u017e vplyv na to, ako s nimi na\u0161e telo nalo\u017e\u00ed, \u010di napr\u00edklad obsiahnut\u00e9 aminokyseliny poputuj\u00fa prim\u00e1rne do spojivov\u00fdch tkan\u00edv alebo bud\u00fa sk\u00f4r<strong> pou\u017eit\u00e9 na rast svalov<\/strong>. Takisto p\u00f4vod bielkoviny ovplyv\u0148uje jej vstrebate\u013enos\u0165 a vyu\u017eite\u013enos\u0165 pre telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Najlep\u0161ie zdroje bielkov\u00edn v be\u017en\u00fdch prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h4>\n\n\n\n<p>Ak nepatr\u00edte medzi veg\u00e1nov a nevyh\u00fdbate sa \u017eiadnym zdrojom bielkov\u00edn, najlep\u0161ou vo\u013ebou pre v\u00e1s bude ty\u010dinka<strong> tvoren\u00e1 preva\u017ene bielkovinami z mlieka<\/strong>, ktor\u00e9 vynikaj\u00fa skvel\u00fdm aminokyselinov\u00fdm spektrom. Obsahuje toti\u017e v\u0161etky esenci\u00e1lne aminokyseliny takmer v optim\u00e1lnom pomere. Konkr\u00e9tne m\u00f4\u017ee \u00eds\u0165 o:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>mlie\u010dnu bielkovinu <\/strong>\u2013 t\u00e1 je zn\u00e1ma t\u00fdm, \u017ee obsahuje pribli\u017ene 20 % srv\u00e1tkov\u00fdch bielkov\u00edn a 80 % kaze\u00ednov\u00fdch bielkov\u00edn <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinove-koncentraty\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>srv\u00e1tkov\u00fd koncentr\u00e1t (WPC)<\/strong><\/a> \u2013 kvalitn\u00fd prote\u00edn, ktor\u00fd vynik\u00e1 skvelou vstrebate\u013enos\u0165ou a cenovou dostupnos\u0165ou <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinove-izolaty\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>srv\u00e1tkov\u00fd izol\u00e1t (WPI)<\/strong><\/a> \u2013 z\u00edskava sa filtr\u00e1ciou zo srv\u00e1tkov\u00e9ho koncentr\u00e1tu, v\u010faka \u010domu je \u201e\u010distej\u0161\u00ed\u201d (obsahuje menej tuku a sacharidov v porovnan\u00ed s WPC), r\u00fdchlo sa vstreb\u00e1va a je vhodn\u00fd aj pri lakt\u00f3zovej intolerancii <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hydrolyzovane-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>srv\u00e1tkov\u00fd hydrolyz\u00e1t (WPH)<\/strong><\/a> \u2013 vyr\u00e1ba sa zo srv\u00e1tkov\u00e9ho koncentr\u00e1tu alebo izol\u00e1tu procesom hydrol\u00fdzy, v\u010faka tomu je pre telo perfektne str\u00e1vite\u013en\u00fd a najr\u00fdchlej\u0161ie vyu\u017eite\u013en\u00fd<span class=\"tadv-color\" style=\"color: #ff6600\"> [8]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>micel\u00e1rny kaze\u00edn<\/strong><\/a> \u2013 je zn\u00e1my svoj\u00edm postupn\u00fdm vstreb\u00e1van\u00edm, preto si zasl\u00fa\u017eil prez\u00fdvku \u201eno\u010dn\u00fd prote\u00edn\u201d, ako pr\u00edmes je ide\u00e1lny v pr\u00edpade, \u017ee chcete by\u0165 po ty\u010dinke dlh\u0161ie s\u00fdti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo \u017eivo\u010d\u00ed\u0161nych zdrojov, samozrejme, ne\u0161liapnete ved\u013ea ani s&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vaje\u010dn\u00fdm album\u00ednom<\/strong><\/a>. Ide o prote\u00ednov\u00fd pr\u00e1\u0161ok, ktor\u00fd vznik\u00e1 su\u0161en\u00edm pasterizovan\u00e9ho bielka zo slepa\u010d\u00edch vajec. Jeho prednos\u0165ou je v\u0161ak aj priazniv\u00e9 aminokyselinov\u00e9 spektrum.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-1124x749.jpg\" alt=\"Najlep\u0161ie zdroje bielkov\u00edn v be\u017en\u00fdch prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" class=\"wp-image-348028\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Najlep\u0161ie zdroje bielkov\u00edn v be\u017en\u00fdch prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ktor\u00fdm zdrojom bielkov\u00edn sa vyhn\u00fa\u0165?<\/h4>\n\n\n\n<p>Ak sa usilujete o rast svalov, <strong>nebude pre v\u00e1s zrejme optim\u00e1lnym zdrojom <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hydrolyzovany-kolagen-runcollg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hov\u00e4dz\u00ed kolag\u00e9n<\/strong><\/a>. Ide o prote\u00edn, ktor\u00fd sa nach\u00e1dza hlavne v spojivov\u00fdch tkaniv\u00e1ch. Preto je optim\u00e1lny predov\u0161etk\u00fdm pre \u013eud\u00ed, ktor\u00ed sa chc\u00fa napr\u00edklad <strong>stara\u0165 o k\u013aby,<\/strong> <strong>zlep\u0161i\u0165 kvalitu vlasov \u010di nechtov, alebo zv\u00fd\u0161i\u0165 pru\u017enos\u0165 poko\u017eky a zn\u00ed\u017ei\u0165 mno\u017estvo vr\u00e1sok<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je toto va\u0161\u00edm cie\u013eom, potom sa hov\u00e4dziemu kolag\u00e9nu nemus\u00edte vyh\u00fdba\u0165. Samozrejme, v pr\u00edpade, \u017ee chcete podpori\u0165 sk\u00f4r tvorbu svalov a ich regener\u00e1ciu po tr\u00e9ningu, bude pre v\u00e1s lep\u0161ou vo\u013ebou pr\u00e1ve <strong>prote\u00edn z mlie\u010dnej bielkoviny alebo vaje\u010dn\u00fd album\u00edn<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Najlep\u0161ie zdroje bielkov\u00edn vo veg\u00e1nskych prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h4>\n\n\n\n<p>V s\u00fa\u010dasnosti si u\u017e kvalitn\u00fa prote\u00ednov\u00fa ty\u010dinku m\u00f4\u017eu vybra\u0165 dokonca aj&nbsp;<strong>veg\u00e1ni<\/strong>. Na trhu je toti\u017e dostupn\u00e9 nespo\u010detn\u00e9 mno\u017estvo ty\u010diniek, ktor\u00e9 s\u00fa tvoren\u00e9 len&nbsp;<strong>rastlinn\u00fdmi zlo\u017ekami, vr\u00e1tane prote\u00ednu<\/strong>. Pri t\u00fdch je, samozrejme, potrebn\u00e9 sa o to viac zamera\u0165 na zdroje bielkov\u00edn a ich podiel tak, aby ste z ty\u010dinky vy\u0165a\u017eili skuto\u010dne maximum. Po\u010fme sa na ne pozrie\u0165 zbl\u00edzka.<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00f3jov\u00fd prote\u00edn<\/strong><\/a> \u2013 v\u010faka relat\u00edvne priazniv\u00e9mu aminokyselinov\u00e9mu spektru sa najviac podob\u00e1 kvalitn\u00e9mu srv\u00e1tkov\u00e9mu prote\u00ednu a medzi veg\u00e1nmi patr\u00ed k najpopul\u00e1rnej\u0161\u00edm zdrojom bielkov\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ry\u017eov\u00fd prote\u00edn<\/strong><\/a> \u2013 je \u010fal\u0161\u00edm veg\u00e1nskym zdrojom bielkov\u00edn, ktor\u00fd je ob\u013e\u00faben\u00fd aj medzi \u013eu\u010fmi s lakt\u00f3zovou intoleranciou. Samozrejme, nem\u00e1 najvhodnej\u0161ie mno\u017estvo esenci\u00e1lnej aminokyseliny lyz\u00edn, preto je vhodn\u00e1 napr\u00edklad jeho kombin\u00e1cia s hrachov\u00fdm prote\u00ednom. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201313]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/konopny-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Konopn\u00fd prote\u00edn<\/strong><\/a> \u2013 sa vyr\u00e1ba lisovan\u00edm a mlet\u00edm konopn\u00fdch semienok. Jeho aminokyselinov\u00e9 spektrum sa v\u00fdborne dop\u013a\u0148a napr\u00edklad s hrachov\u00fdm prote\u00ednom.<span class=\"tadv-color\" style=\"color: #ff6600\"> [14]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Hrachov\u00fd prote\u00edn<\/strong><\/a> \u2013 strukoviny s\u00fa skvel\u00fdmi alternat\u00edvami k \u017eivo\u010d\u00ed\u0161nym prote\u00ednom. Maj\u00fa dos\u0165 vysok\u00e9 mno\u017estvo esenci\u00e1lnych aminokysel\u00edn, ktor\u00e9 v rastlinn\u00fdch zdrojoch \u010dasto ch\u00fdbaj\u00fa. Ich nedostatkom je napr\u00edklad n\u00edzky obsah metion\u00ednu, ide\u00e1lna je tak kombin\u00e1cia hrachov\u00e9ho prote\u00ednu s ry\u017eov\u00fdm alebo in\u00fdm prote\u00ednom z obiln\u00edn.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edte, niektor\u00e9 rastlinn\u00e9 prote\u00edny maj\u00fa ur\u010dit\u00e9 nedostatky, napr\u00edklad v podobe menej priazniv\u00e9ho zast\u00fapenia niektorej esenci\u00e1lnej aminokyseliny (limitn\u00e1 aminokyselina). Tie v\u0161ak m\u00f4\u017eete hravo odstr\u00e1ni\u0165 vhodnou kombin\u00e1ciou. Pri v\u00fdbere veg\u00e1nskej prote\u00ednovej ty\u010dinky si v\u017edy zvo\u013ete tak\u00fa, ktor\u00e1&nbsp;<strong>m\u00e1 v zlo\u017een\u00ed ide\u00e1lne viac zdrojov bielkov\u00edn alebo napr\u00edklad s\u00f3jov\u00fd \u010di in\u00fd strukovinov\u00fd prote\u00edn<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k bielkovin\u00e1m v prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak h\u013ead\u00e1te ty\u010dinku s vy\u0161\u0161\u00edm obsahom bielkov\u00edn, siahnite po takej, ktor\u00e1 m\u00e1 aspo\u0148 <strong>20 g bielkov\u00edn na porciu<\/strong>.<\/li>\n\n\n\n<li>Ak nie ste veg\u00e1ni, bude pre v\u00e1s najlep\u0161ou vo\u013ebou ty\u010dinka obsahuj\u00faca <strong>bielkoviny mlieka<\/strong>. M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o <strong>srv\u00e1tkov\u00fd prote\u00edn alebo micel\u00e1rny kaze\u00edn<\/strong>. Samozrejme, chybu neurob\u00edte ani v pr\u00edpade, \u017ee bude v ty\u010dinke obsiahnut\u00fd vaje\u010dn\u00fd album\u00edn.<\/li>\n\n\n\n<li>Veg\u00e1ni urobia najlep\u0161ie, ke\u010f si zvolia ty\u010dinku, ktor\u00e1<strong> kombinuje viac zdrojov bielkov\u00edn <\/strong>(napr. ry\u017eov\u00fd prote\u00edn s hrachov\u00fdm). T\u00fdm sa zbavia nedostatku v podobe konkr\u00e9tnej limitnej aminokyseliny a z\u00edskaj\u00fa snack s priaznivej\u0161\u00edm aminokyselinov\u00fdm spektrom. Dobrou kombin\u00e1ciou m\u00f4\u017ee by\u0165 napr\u00edklad spojenie s\u00f3je a strukovinov\u00e9ho prote\u00ednu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165 viac o kvalite bielkov\u00edn v prote\u00ednoch? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/proteiny-a-ako-sa-v-nich-vyznat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si vybra\u0165 spr\u00e1vny prote\u00edn na chudnutie alebo rast svalov?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-1124x724.jpg\" alt=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k bielkovin\u00e1m v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" class=\"wp-image-348043\" style=\"width:843px;height:543px\" width=\"843\" height=\"543\" title=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k bielkovin\u00e1m v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-1124x724.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-1536x989.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Sacharidy\"><\/span>2. Sacharidy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem bielkov\u00edn by n\u00e1s mal zauj\u00edma\u0165 tie\u017e<strong> podiel sacharidov a ich zdroje<\/strong>. Spr\u00e1vnym v\u00fdberom m\u00f4\u017eeme zabezpe\u010di\u0165 napr\u00edklad to, \u017ee bude ma\u0165 ty\u010dinka ni\u017e\u0161iu kalorick\u00fa hodnotu, zas\u00fdti na dlh\u0161\u00ed \u010das a <strong>postupne dod\u00e1 energiu<\/strong>. Po\u010fme sa preto pozrie\u0165 zbl\u00edzka e\u0161te aj na sacharidy.<\/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\">Ko\u013eko sacharidov by mala ma\u0165 prote\u00ednov\u00e1 ty\u010dinka?&nbsp;<\/h3>\n\n\n\n<p>Pri sacharidoch <strong>nem\u00f4\u017eeme jasne stanovi\u0165, ko\u013eko presne gramov by mala ty\u010dinka obsahova\u0165<\/strong>. V z\u00e1vislosti na jej hmotnosti sa toti\u017e m\u00f4\u017eeme stretn\u00fa\u0165 s r\u00f4znymi hodnotami. V s\u00favislosti s obsahom sacharidov treba takisto bra\u0165 do \u00favahy, pre koho bude ty\u010dinka ur\u010den\u00e1. Ak ste napr\u00edklad priaznivcami low carb stravovania alebo dr\u017e\u00edte keto di\u00e9tu, budete sa pravdepodobne usilova\u0165 o \u010do najni\u017e\u0161\u00ed obsah sacharidov. V pr\u00edpade, \u017ee si <strong>prote\u00ednov\u00fa ty\u010dinku d\u00e1vate ako snack <\/strong>napr\u00edklad po tr\u00e9ningu a nem\u00e1te \u017eiadne \u0161pecifick\u00e9 di\u00e9tne obmedzenia, ur\u010dite sa budete sna\u017ei\u0165 n\u00e1js\u0165 tak\u00fa, ktor\u00e1 telu <strong>dod\u00e1 aj ur\u010dit\u00e9 mno\u017estvo sacharidov potrebn\u00fdch na regener\u00e1ciu energetick\u00fdch z\u00e1sob v<\/strong> <strong>organizme<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, ak by sme mali preda\u0165 nejak\u00e9 v\u0161eobecn\u00e9 univerz\u00e1lne odpor\u00fa\u010danie, ktor\u00e9 by malo by\u0165 vyhovuj\u00face pre v\u00e4\u010d\u0161inu \u013eud\u00ed, mno\u017estvo sacharidov by sa pohybovalo medzi <strong>10 <\/strong><strong>\u2013 <\/strong><strong>25 g na 60 g<\/strong>. Pre ty\u010dinku, ktor\u00e1 m\u00e1 400 kcal v 100 g by to znamenalo, \u017ee sacharidy tvoria cca <strong>17 <\/strong><strong>\u2013 <\/strong><strong>42 %<\/strong>. Rozp\u00e4tie obsahu sacharidov v ty\u010dink\u00e1ch, ktor\u00e9 s\u00fa dostupn\u00e9 na trhu, je <strong>omnoho \u0161ir\u0161ie<\/strong>, tak\u017ee ur\u010dite n\u00e1jdete t\u00fa, ktor\u00e1 sa v\u00e1m bude najlep\u0161ie hodi\u0165 do v\u00e1\u0161ho pr\u00edjmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A ako je to s cukrom v prote\u00ednov\u00fdch ty\u010dink\u00e1ch?<\/h4>\n\n\n\n<p>Rovnako ako celkov\u00fd obsah sacharidov by v\u00e1s malo zauj\u00edma\u0165 aj to, <strong>ak\u00fd podiel z nich tvor\u00ed cukor<\/strong>. Op\u00e4\u0165 nem\u00f4\u017eeme stanovi\u0165 nie\u010do ako dobr\u00e9 a zl\u00e9 mno\u017estvo. Ide\u00e1lny podiel cukru sa bude odv\u00edja\u0165 od v\u00e1\u0161ho cie\u013ea. Ak sa napr\u00edklad sna\u017e\u00edte nabera\u0165 a m\u00e1te prote\u00ednov\u00fa ty\u010dinku ako <strong>r\u00fdchly snack pred tr\u00e9ningom, nemus\u00ed v\u00e1s v\u00fdrazne tr\u00e1pi\u0165 ani vy\u0161\u0161ie mno\u017estvo cukru<\/strong>. V pr\u00edpade, \u017ee jete ty\u010dinku napr\u00edklad v pr\u00e1ci po\u010das d\u0148a a chcete, aby v\u00e1m dodala postupn\u00fa energiu a <strong>zas\u00fdtila na dlh\u0161\u00ed \u010das, je dobr\u00e9 zvoli\u0165 si ni\u017e\u0161\u00ed obsah cukru<\/strong>. To je tie\u017e v s\u00falade so stanoviskami WHO (Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia), ktor\u00e1 odpor\u00fa\u010da celkov\u00e9 spr\u00edsnenie limitu pre konzum\u00e1ciu pridan\u00fdch cukrov z 10 na 5 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. Pre \u010dloveka s pr\u00edjmom 2500 kcal by to znamenalo zn\u00ed\u017eenie z cca 62 g na 31 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de sme v\u00e1m ve\u013emi nepomohli? Tak to sk\u00fasime trochu zjednodu\u0161i\u0165. Pod\u013ea n\u00e1s by v\u0161eobecne mala priemern\u00e1 <strong>60 g ty\u010dinka obsahova\u0165 pribli\u017ene 5 g cukru<\/strong>. S t\u00fdmto mno\u017estvom rozhodne neurob\u00edte chybu a m\u00f4\u017eete o\u010dak\u00e1va\u0165, \u017ee v\u00e1m ty\u010dinka postupne dod\u00e1 energiu a nebudete ma\u0165 hne\u010f hlad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri BIO produktoch je situ\u00e1cia trochu zlo\u017eitej\u0161ia, a tak m\u00f4\u017ee by\u0165 toto mno\u017estvo o nie\u010do vy\u0161\u0161ie. Je to sp\u00f4soben\u00e9 hlavne pou\u017eit\u00edm \u010disto pr\u00edrodn\u00fdch zlo\u017eiek, ktor\u00e9 prirodzene obsahuj\u00fa cukor. Iste sa ani toho nemus\u00edte ob\u00e1va\u0165, je to v poriadku.<\/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\">Najlep\u0161ie zdroje sacharidov v prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h3>\n\n\n\n<p>Okrem mno\u017estva sacharidov by n\u00e1s v\u0161ak mal zauj\u00edma\u0165 aj ich <strong>zdroj<\/strong>. Nechceme predsa prote\u00ednov\u00fa ty\u010dinku nabit\u00fa cukrom bez ak\u00fdchko\u013evek komplexn\u00fdch sacharidov, ktor\u00e9 by n\u00e1s mohli zas\u00fdti\u0165, \u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>V prote\u00ednov\u00fdch ty\u010dink\u00e1ch sa naj\u010dastej\u0161ie stret\u00e1vame s t\u00fdmito typmi sacharidov:&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jednoduch\u00e9 cukry <\/strong>\u2013 dod\u00e1vaj\u00fa sladk\u00fa chu\u0165, ich mno\u017estvo by, samozrejme, nemalo tvori\u0165 v\u00e4\u010d\u0161inu sacharidov v ty\u010dinke. Ide napr. o gluk\u00f3zu, frukt\u00f3zu \u010di gluk\u00f3zo-frukt\u00f3zov\u00fd sirup.<\/li>\n\n\n\n<li><strong>Komplexn\u00e9 sacharidy <\/strong>\u2013 uvo\u013e\u0148uj\u00fa sa postupne a zas\u00fdtia na dlh\u0161\u00ed \u010das. Ide napr. o r\u00f4zne vlo\u010dky, m\u00faky \u010di \u0161kroby.<\/li>\n\n\n\n<li><strong>Polyoly alebo polyalkoholy<\/strong> \u2013 \u0161trukt\u00farou s\u00fa podobn\u00e9 sacharidom, ale maj\u00fa ni\u017e\u0161iu energetick\u00fa hodnotu. Ve\u013ekou v\u00fdhodou je, \u017ee sa nepodie\u013eaj\u00fa na tvorbe zubn\u00e9ho kazu. Ide napr. o maltitol \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>erythritol<\/strong><\/a>, ktor\u00fd sa prirodzene vyskytuje aj v ovoc\u00ed a neobsahuje \u017eiadne kal\u00f3rie. Niekomu by iste <strong>nadmern\u00e9 mno\u017estvo <\/strong>maltitolu, ktor\u00e9 sa d\u00e1 len \u0165a\u017eko prija\u0165 be\u017enou stravou, sp\u00f4sobilo tr\u00e1viace \u0165a\u017ekosti. Ak si v\u0161ak d\u00e1te jednu ty\u010dinku za de\u0148, nemus\u00edte ma\u0165 z toho obavy. <span class=\"tadv-color\" style=\"color: #ff6600\">[15\u201316]<\/span><\/li>\n<\/ul>\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\">K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k sacharidom v prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ide\u00e1lna ty\u010dinka, ktor\u00e1 zas\u00fdti a postupne dod\u00e1 energiu, by mala <strong>v 60 g obsahova\u0165 pribli\u017ene 10 <\/strong><strong>\u2013 <\/strong><strong>25 g sacharidov<\/strong>. V preklade to znamen\u00e1, \u017ee by sacharidy mali tvori\u0165 pribli\u017ene <strong>17 <\/strong><strong>\u2013 <\/strong><strong>42 % energetickej hodnoty ty\u010dinky<\/strong>. Pokia\u013e v\u0161ak dodr\u017eiavate napr\u00edklad low carb \u010di keto di\u00e9tu, h\u013eadajte tak\u00e9, ktor\u00e9 bud\u00fa obsahova\u0165 \u010do najmenej sacharidov.<\/li>\n\n\n\n<li>V\u0161eobecne by sme odpor\u00fa\u010dali vybera\u0165 si tak\u00e9 ty\u010dinky, ktor\u00e9 maj\u00fa <strong>pribli\u017ene&nbsp;5 g cukru<\/strong>, v\u00fdnimkou m\u00f4\u017eu by\u0165 ty\u010dinky v BIO kvalite obsahuj\u00face \u010disto pr\u00edrodn\u00e9 suroviny.<\/li>\n\n\n\n<li>\u010co sa t\u00fdka zdrojov sacharidov, v ty\u010dinke by mali&nbsp;<strong>prevl\u00e1da\u0165 komplexn\u00e9 sacharidy<\/strong>, ako napr\u00edklad r\u00f4zne vlo\u010dky a \u0161kroby. O sladk\u00fa chu\u0165 sa postaraj\u00fa polyoly, ktor\u00e9 dok\u00e1\u017eu zdravo nahradi\u0165 cukor, a tak zn\u00ed\u017ei\u0165 celkov\u00e9 mno\u017estvo kal\u00f3ri\u00ed v ty\u010dinke.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/pero-427-1124x750.jpg\" alt=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k sacharidom v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" class=\"wp-image-348058\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k sacharidom v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tuky\"><\/span>3. Tuky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuk je makro\u017eivinou, ktor\u00e1 m\u00e1&nbsp;<strong>najvy\u0161\u0161iu energetick\u00fa hodnotu<\/strong>, konkr\u00e9tne ide pribli\u017ene o 9 kcal na 1 g. Jeho obsah m\u00e1 preto pomerne podstatn\u00fd vplyv na to, ak\u00e1 bude v\u00fdsledn\u00e1 kalorick\u00e1 hodnota prote\u00ednovej ty\u010dinky. A rovnako ako pri ostatn\u00fdch makro\u017eivin\u00e1ch, aj pri tuku rozli\u0161ujeme lep\u0161ie a menej vhodn\u00e9 zdroje. Po\u010fme sa na ne zamera\u0165 detailnej\u0161ie.<\/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\">Ko\u013eko tuku by mala ma\u0165 prote\u00ednov\u00e1 ty\u010dinka? <\/h3>\n\n\n\n<p>Jedna men\u0161ia 60 g prote\u00ednov\u00e1 ty\u010dinka&nbsp;<strong>obsahuje pribli\u017ene 5&nbsp;<\/strong><strong>\u2013&nbsp;<\/strong><strong>10 g tuku, \u010do je \u00faplne v poriadku<\/strong>. Samozrejme, ak kupujete ty\u010dinku ur\u010den\u00fa pre \u0161pecifick\u00fd stravovac\u00ed \u0161t\u00fdl, ako je napr\u00edklad low carb alebo keto di\u00e9ta, obsah tuku bude na \u00fakor sacharidov vy\u0161\u0161\u00ed, \u010do nie je ni\u010d neobvykl\u00e9. Op\u00e4\u0165 je potrebn\u00e9, aby ka\u017ed\u00fd individu\u00e1lne pos\u00fadil, za ak\u00fdm \u00fa\u010delom prote\u00ednov\u00fa ty\u010dinku konzumuje, \u010do od nej \u010dak\u00e1, a na z\u00e1klade toho potom zvolil konkr\u00e9tne mno\u017estvo tuku.<\/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>Ak jete prote\u00ednov\u00fa ty\u010dinku&nbsp;<strong>po tr\u00e9ningu&nbsp;<\/strong>a usilujete sa o \u010do najr\u00fdchlej\u0161iu vstrebate\u013enos\u0165 bielkov\u00edn, bude pre v\u00e1s vhodnej\u0161ie sk\u00f4r&nbsp;<strong>ni\u017e\u0161ie mno\u017estvo tuku<\/strong>.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa sna\u017e\u00edte&nbsp;<strong>chudn\u00fa\u0165<\/strong>&nbsp;a je pre v\u00e1s prioritou kalorick\u00e1 hodnota ty\u010dinky, op\u00e4\u0165 bude lep\u0161ie siahnu\u0165 sk\u00f4r po tej s&nbsp;<strong>ni\u017e\u0161\u00edm obsahom tuku<\/strong>.<\/li>\n\n\n\n<li>Ak chcete, aby v\u00e1s ty\u010dinka<strong> zas\u00fdtila \u010do najviac<\/strong>, nemus\u00edte sa b\u00e1\u0165 ani<strong> \u013eahko vy\u0161\u0161ieho podielu tuku<\/strong>.<\/li>\n\n\n\n<li>A t\u00fdch, ktor\u00ed dodr\u017eiavaj\u00fa <strong>low carb stravovanie alebo keto di\u00e9tu<\/strong>, asi neprekvap\u00ed, \u017ee im odporu\u010d\u00edme siaha\u0165 po ty\u010dink\u00e1ch, ktor\u00e9 maj\u00fa na \u00fakor sacharidov zase <strong>vy\u0161\u0161\u00ed obsah tuku<\/strong>.<\/li>\n<\/ul>\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\">Najlep\u0161ie zdroje tuku v prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h3>\n\n\n\n<p>Ani pri tuku v\u00e1m zrejme nevyraz\u00edme dych inform\u00e1ciou, \u017ee sa v ty\u010dink\u00e1ch objavuj\u00fa <strong>zdroje r\u00f4znej kvality<\/strong>. Medzi tie, ktor\u00e9 s\u00fa zdraviu prospe\u0161n\u00e9, zara\u010fujeme predov\u0161etk\u00fdm nenas\u00fdten\u00e9 mastn\u00e9 tuky. Tie zvy\u010dajne poch\u00e1dzaj\u00fa z rastlinn\u00fdch zdrojov. Medzi ne patria napr\u00edklad:<\/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>kakaov\u00e9 b\u00f4by<\/li>\n\n\n\n<li>orechy (s v\u00fdnimkou <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kokos\/\" class=\"ek-link\">kokosu<\/a>)<\/li>\n\n\n\n<li>semienka<\/li>\n\n\n\n<li>repkov\u00fd olej<\/li>\n\n\n\n<li>olivov\u00fd olej<\/li>\n\n\n\n<li>\u013eanov\u00fd olej<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, nie ka\u017ed\u00fd z tukov je ide\u00e1lny do prote\u00ednovej ty\u010dinky. Napr\u00edklad uveden\u00e9 <strong>oleje<\/strong> sa zara\u010fuj\u00fa medzi vhodn\u00e9 tuky, \u010do sa t\u00fdka zdravia, a maj\u00fa aj <strong>priazniv\u00fd obsah mastn\u00fdch kysel\u00edn<\/strong>. \u017dia\u013e, \u013eah\u0161ie podliehaj\u00fa <strong>oxid\u00e1cii<\/strong>, pri ktorej doch\u00e1dza k tvorbe ne\u017eiaducich aldehydov a ket\u00f3nov. To je tie\u017e jeden z d\u00f4vodov, pre\u010do s\u00fa do ty\u010diniek pou\u017e\u00edvan\u00e9 menej \u010dasto. Druh\u00fdm d\u00f4vodom je ich \u0161pecifick\u00e1 chu\u0165, ktor\u00e1 nemus\u00ed v ty\u010dinke vyhovova\u0165 ka\u017ed\u00e9mu. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby v\u00fdrobcovia dosiahli <strong>optim\u00e1lnu chu\u0165, konzistenciu, ide\u00e1lne vyv\u00e1\u017eenie ceny a v\u00fdkonu<\/strong>, a navy\u0161e vytvorili ty\u010dinku, ktor\u00e1 nepodlieha \u013eahko oxid\u00e1cii, uchy\u013euj\u00fa sa \u010dasto k pou\u017eitiu menej popul\u00e1rnych tukov. Tie s\u00fa zn\u00e1me vy\u0161\u0161\u00edm podielom nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn. Medzi tie patr\u00ed napr\u00edklad:<\/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>palmov\u00fd tuk<\/li>\n\n\n\n<li>palmojadrov\u00fd tuk<\/li>\n\n\n\n<li>kokosov\u00fd tuk<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v zlo\u017een\u00ed uvid\u00edte tieto tuky, nemus\u00ed to za ka\u017ed\u00fa cenu znamena\u0165, \u017ee je ty\u010dinka nekvalitn\u00e1 a nevhodn\u00e1. V\u010faka svojim vlastnostiam m\u00f4\u017eu ma\u0165 do ur\u010ditej miery <strong>d\u00f4le\u017eit\u00fa \u00falohu<\/strong>. Vzh\u013eadom na to, \u017ee v be\u017en\u00fdch prote\u00ednov\u00fdch ty\u010dink\u00e1ch nie je obsah tuku pr\u00edli\u0161 vysok\u00fd, nemus\u00edte ma\u0165 strach z toho, \u017ee by mali menej ob\u013e\u00faben\u00e9 tuky negat\u00edvny vplyv na va\u0161e zdravie. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]&nbsp;&nbsp;<\/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\">K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k tukom v prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka, ktor\u00e1 nie je ur\u010den\u00e1 pre \u0161pecifick\u00fd stravovac\u00ed \u0161t\u00fdl, by mala ma\u0165 pribli\u017ene <strong>5 <\/strong><strong>\u2013 <\/strong><strong>10 g tuku<\/strong>.<\/li>\n\n\n\n<li>Prote\u00ednov\u00e9 ty\u010dinky ur\u010den\u00e9 na low carb stravovanie alebo keto di\u00e9tu bud\u00fa ma\u0165 vy\u0161\u0161\u00ed obsah tuku, a je to v poriadku. Pri nich by sme mali kl\u00e1s\u0165 v\u00e4\u010d\u0161\u00ed d\u00f4raz na <strong>kvalitu pou\u017eit\u00fdch tukov<\/strong>.<\/li>\n\n\n\n<li>V\u0161eobecne s\u00fa za zdraviu prospe\u0161nej\u0161ie pova\u017eovan\u00e9 napr\u00edklad <strong>tuky zo semienok, z kakaov\u00fdch b\u00f4bov, v\u00e4\u010d\u0161iny orechov <\/strong>(okrem kokosov\u00e9ho orecha) a r\u00f4znych olejov.<\/li>\n\n\n\n<li>Aby v\u00fdrobcovia dosiahli ide\u00e1lnu konzistenciu a nedoch\u00e1dzalo \u013eahko k oxid\u00e1cii ty\u010dinky, pou\u017e\u00edvaj\u00fa ur\u010dit\u00e9 mno\u017estvo menej popul\u00e1rnych nas\u00fdten\u00fdch tukov, ako je napr\u00edklad palmov\u00fd, palmojadrov\u00fd a kokosov\u00fd tuk. V mno\u017estve, ktor\u00e9 je v prote\u00ednovej ty\u010dinke, sa <strong>nemus\u00edme b\u00e1\u0165 ich mo\u017en\u00e9ho negat\u00edvneho vplyvu na zdravie<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o tukoch dozvedie\u0165 viac, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tuky, ktor\u00e9 v\u00e1m \u0161kodia a ktor\u00e9 prospievaj\u00fa?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-1124x716.jpg\" alt=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k tukom v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" class=\"wp-image-348072\" style=\"width:843px;height:537px\" width=\"843\" height=\"537\" title=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k tukom v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-1124x716.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-1536x978.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-2048x1304.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vlaknina\"><\/span>4. Vl\u00e1knina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f <a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1knina<\/strong><\/a> vo svojej podstate spad\u00e1 medzi sacharidy, rozhodli sme sa jej venova\u0165 samostatne. Jej obsah m\u00f4\u017ee ma\u0165 toti\u017e <strong>k\u013e\u00fa\u010dov\u00fa \u00falohu v r\u00fdchlosti vstrebate\u013enosti jednotliv\u00fdch zlo\u017eiek <\/strong>prote\u00ednovej ty\u010dinky. Vl\u00e1knina m\u00e1 len <strong>2 kcal na 1 g<\/strong>, vyu\u017eite\u013enos\u0165 tejto energie v\u0161ak z\u00e1vis\u00ed aj od na\u0161ich \u010drevn\u00fdch bakt\u00e9ri\u00ed, ktor\u00e9 extrahuj\u00fa t\u00fato energiu. V\u0161eobecne je prospe\u0161n\u00e1 pre na\u0161e zdravie a m\u00e1 vplyv dokonca aj na <strong>pocit s\u00fdtosti<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[19]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak chceme, aby n\u00e1s ty\u010dinka zas\u00fdtila na dlh\u0161iu dobu, mali by sme si zvoli\u0165 tak\u00fa, ktor\u00e1 m\u00e1 <strong>vysok\u00fd obsah vl\u00e1kniny<\/strong>. Pre priemern\u00fa 60 g ty\u010dinku to v s\u00favislosti so smernicami EU znamen\u00e1, \u017ee by mala obsahova\u0165 <strong>aspo\u0148 3,6 g<\/strong>. \u010casto sa v\u0161ak m\u00f4\u017eeme stretn\u00fa\u0165 s ty\u010dinkami, ktor\u00e9 maj\u00fa pokojne aj <strong>10 g vl\u00e1kniny<\/strong>, v\u010faka \u010domu v\u00e1m m\u00f4\u017eu e\u0161te lep\u0161ie pom\u00f4c\u0165 splni\u0165 jej odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem. <strong>Okrem vy\u0161\u0161ieho pocitu s\u00fdtosti je vl\u00e1knina d\u00f4le\u017eit\u00e1 takisto pre zdrav\u00e9 tr\u00e1venie. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[20]&nbsp;<\/span><\/li>\n\n\n\n<li>Pokia\u013e v\u0161ak jete prote\u00ednov\u00fa ty\u010dinku ako potr\u00e9ningov\u00fd snack, kedy sa usilujete o to, aby sa obsiahnut\u00e9 bielkoviny <strong>dostali \u010do najr\u00fdchlej\u0161ie k tr\u00e9ningom po\u0161koden\u00fdm svalov\u00fdm vl\u00e1knam<\/strong>, vysok\u00fd obsah vl\u00e1kniny nie je \u017eiaduci. Zbyto\u010dne by spoma\u013eoval vstreb\u00e1vanie \u017eiv\u00edn a hladn\u00e9 svaly by dlho \u010dakali na svoju energiu. Po tr\u00e9ningu je preto ide\u00e1lne siaha\u0165 sk\u00f4r po<strong> prote\u00ednov\u00fdch ty\u010dink\u00e1ch s ni\u017e\u0161\u00edm podielom vl\u00e1kniny<\/strong>. E\u0161te lep\u0161ou vo\u013ebou je v\u0161ak vypi\u0165 bielkoviny vo forme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvalitn\u00e9ho prote\u00ednu<\/a>.<\/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 ty\u010dink\u00e1ch m\u00f4\u017ee by\u0165 vl\u00e1knina v mnoh\u00fdch form\u00e1ch a \u010dasto ukryt\u00e1 pod n\u00e1zvami, z ktor\u00fdch nie je na prv\u00fd poh\u013ead zrejm\u00e9, \u017ee ide o vl\u00e1kninu.&nbsp;<\/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\"><strong>Na obaloch teda h\u013eadajte napr\u00edklad tieto zdroje:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>inul\u00edn, napr. z kore\u0148a \u010dakanky&nbsp;<\/li>\n\n\n\n<li>kukuri\u010dn\u00e1 vl\u00e1knina<\/li>\n\n\n\n<li>ovsen\u00e1 vl\u00e1knina<\/li>\n\n\n\n<li>izomalt-oligosacharidy<\/li>\n\n\n\n<li>fruktooligosacharidy<\/li>\n<\/ul>\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\">K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k vl\u00e1knine v prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak chceme, aby n\u00e1s prote\u00ednov\u00e1 ty\u010dinka <strong>zas\u00fdtila, je ide\u00e1lne, aby mala vysok\u00fd obsah vl\u00e1kniny <\/strong>(tzn. minim\u00e1lne 3,6 g na priemern\u00fa 60 g ty\u010dinku). Ke\u010f jeme ty\u010dinku po tr\u00e9ningu a chceme svalom \u010do najr\u00fdchlej\u0161ie doplni\u0165 palivo, je optim\u00e1lne zvoli\u0165 si ni\u017e\u0161\u00ed podiel vl\u00e1kniny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-1124x750.jpeg\" alt=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k vl\u00e1knine v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" class=\"wp-image-348087\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania k vl\u00e1knine v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-1536x1025.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sladidla\"><\/span>5. Sladidl\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e9mu obsahu sladidiel v prote\u00ednov\u00fdch ty\u010dink\u00e1ch sme u\u017e \u013eahko na\u010dali v kapitole venovanej sacharidom. Vzh\u013eadom na to, \u017ee by prote\u00ednov\u00e1 ty\u010dinka spravidla <strong>nemala obsahova\u0165 viac ako 5 g cukru<\/strong>, je potrebn\u00e9 <strong>vytvori\u0165<\/strong> <strong>sladk\u00fa chu\u0165<\/strong>&nbsp;in\u00fdm sp\u00f4sobom. A pr\u00e1ve <strong>sladidl\u00e1 s\u00fa v tomto pr\u00edpade ide\u00e1lnym rie\u0161en\u00edm<\/strong>. Ich ve\u013ekou prednos\u0165ou je zvy\u010dajne <strong>ni\u017e\u0161ia kalorick\u00e1 hodnota<\/strong> v porovnan\u00ed s cukrom. V\u010faka tomu m\u00f4\u017ee ma\u0165 cel\u00e1 ty\u010dinka ni\u017e\u0161iu energetick\u00fa hodnotu.<\/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\"><strong>Pod\u013ea p\u00f4vodu m\u00f4\u017eeme sladidl\u00e1 deli\u0165 na:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>sladidl\u00e1 pr\u00edrodn\u00e9ho p\u00f4vodu <\/strong>\u2013 patr\u00ed sem napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/stevia-tabs-sladidlo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">st\u00e9via<\/a> a taumat\u00edn<\/li>\n\n\n\n<li><strong>polyalkoholy <\/strong>\u2013 syntetick\u00e9 sladidl\u00e1, ich \u0161trukt\u00fara je zhodn\u00e1 s pr\u00edrodnou, patr\u00ed sem napr\u00edklad erythritol, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">xylitol<\/a> a maltitol <span class=\"tadv-color\" style=\"color: #ff6600\">[21]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>syntetick\u00e9 sladidl\u00e1 <\/strong>\u2013 s\u00fa vyroben\u00e9 chemick\u00fdmi postupmi, patr\u00ed sem napr\u00edklad sukral\u00f3za, aspart\u00e1m, acesulf\u00e1m K<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017diadneho z uveden\u00fdch sladidiel sa, samozrejme, nemus\u00edme b\u00e1\u0165. Eur\u00f3psky aj Americk\u00fd \u00farad pre kontrolu potrav\u00edn a lie\u010div potvrdili ich <strong>zdravotn\u00fa ne\u0161kodnos\u0165 pri dodr\u017ean\u00ed denn\u00fdch limitov<\/strong>. Samozrejme, tie s\u00fa pomerne vysok\u00e9, tak\u017ee by ste nemali ma\u0165 obavy ani v pr\u00edpade, \u017ee by ste si dali nieko\u013eko prote\u00ednov\u00fdch ty\u010diniek a zapili ich limon\u00e1dou so sladidlami. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]&nbsp;<\/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\">K\u013e\u00fa\u010dov\u00e9 odpor\u00fa\u010dania pre sladidl\u00e1 v prote\u00ednov\u00fdch ty\u010dink\u00e1ch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sladidl\u00e1 nie s\u00fa nebezpe\u010dn\u00e9 a ich obsahu v prote\u00ednov\u00fdch ty\u010dink\u00e1ch sa nemus\u00edte b\u00e1\u0165. <\/strong>Ak sa usilujete o \u010do najni\u017e\u0161iu energetick\u00fa hodnotu, mohli by v\u00e1m vyhovova\u0165 napr\u00edklad ty\u010dinky sladen\u00e9 <strong>st\u00e9viou \u010di erythritolom<\/strong>, ktor\u00fd je bez kal\u00f3ri\u00ed.<\/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\"><span class=\"ez-toc-section\" id=\"6_Co_dalsie_mozeme_najst_v_proteinovych_tycinkach\"><\/span>6. \u010co \u010fal\u0161ie m\u00f4\u017eeme n\u00e1js\u0165 v prote\u00ednov\u00fdch ty\u010dink\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem vy\u0161\u0161ie uveden\u00fdch zlo\u017eiek m\u00f4\u017eeme n\u00e1js\u0165 v ty\u010dink\u00e1ch aj r\u00f4zne <strong>ar\u00f3my, objemov\u00e9 \u010dinidl\u00e1, stabiliz\u00e1tory a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa dotvori\u0165 ich konzistenciu, chu\u0165 \u010di v\u00f4\u0148u<\/strong>. Takisto sa v nich \u010dasto objavuj\u00fa r\u00f4zne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitam\u00edny<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>miner\u00e1lne l\u00e1tky<\/strong><\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kofe\u00edn<\/strong><\/a>. Ich podiel v zlo\u017een\u00ed m\u00f4\u017ee by\u0165 pr\u00edjemn\u00fdm benefitom, rozhodne by sme sa v\u0161ak nemali spolieha\u0165 na to, \u017ee n\u00e1m prote\u00ednov\u00e1 ty\u010dinka zabezpe\u010d\u00ed pr\u00edjem v\u0161etk\u00fdch mikro\u017eiv\u00edn a my ho u\u017e viac nemus\u00edme rie\u0161i\u0165. Takto jednoducho to nefunguje. St\u00e1le plat\u00ed, \u017ee z\u00e1kladom ka\u017ed\u00e9ho jed\u00e1lni\u010dka je <strong>pestr\u00e1 a vyv\u00e1\u017een\u00e1 strava s dostatkom farebn\u00e9ho ovocia, zeleniny a \u010fal\u0161\u00edch celistv\u00fdch potrav\u00edn<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te predsa len pocit, \u017ee by ste radi doplnili vitam\u00edny, miner\u00e1lne l\u00e1tky a \u010fal\u0161ie prospe\u0161n\u00e9 zlo\u017eky aj in\u00fdm sp\u00f4sobom, bude vhodnej\u0161ie siahnu\u0165 po<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportova-vyziva\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> koncentrovan\u00fdch suplementoch<\/strong><\/a>, ktor\u00e9 v\u00e1m s t\u00fdm pom\u00f4\u017eu efekt\u00edvnej\u0161ie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-1124x749.jpg\" alt=\"Vitam\u00edny, miner\u00e1lne l\u00e1tky a kofe\u00edn v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" class=\"wp-image-348102\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vitam\u00edny, miner\u00e1lne l\u00e1tky a kofe\u00edn v prote\u00ednov\u00fdch ty\u010dink\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kaloricka_hodnota\"><\/span>7. Kalorick\u00e1 hodnota&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdsledn\u00e1 kalorick\u00e1 hodnota ty\u010dinky je do ur\u010ditej miery obrazom jej zlo\u017eenia. Op\u00e4\u0165 nem\u00f4\u017eeme poveda\u0165 jedno \u010d\u00edslo, ktor\u00e9 by predstavovalo jej ide\u00e1lnu energetick\u00fa hodnotu. Na pr\u00edklade prote\u00ednovej ty\u010dinky MoiM\u00fcv si v\u0161ak m\u00f4\u017eeme uk\u00e1za\u0165,&nbsp;<strong>ako vpl\u00fdva zlo\u017eenie na kalorick\u00fa hodnotu&nbsp;<\/strong>a ko\u013eko kcal by mohla obsahova\u0165 priemern\u00e1 prote\u00ednov\u00e1 ty\u010dinka.<\/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\"><strong>Pribli\u017en\u00e9 hodnoty&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>prote\u00ednovej ty\u010dinky MoiM\u00fcv (pr\u00edchu\u0165 cookies &amp; cream)<\/strong><\/a>:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>23 g bielkov\u00edn (92 kcal)<\/li>\n\n\n\n<li>14 g sacharidov (56 kcal), z toho 1,9 g cukru<\/li>\n\n\n\n<li>6 g tuku (54kcal)<\/li>\n\n\n\n<li>7 g vl\u00e1kniny (14 kcal)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za ide\u00e1lny snack<\/strong> m\u00f4\u017eeme pova\u017eova\u0165 prote\u00ednov\u00fa ty\u010dinku, ktor\u00e1 m\u00e1 pribli\u017ene 200 \u2013 250 kcal na 60 g. Vzh\u013eadom na to, \u017ee neprip\u00ed\u0161e ve\u013ek\u00e9 mno\u017estvo energie do v\u00e1\u0161ho denn\u00e9ho pr\u00edjmu, perfektne sa hod\u00ed aj pri chudnut\u00ed. M\u00f4\u017ee by\u0165 takisto desiatou pre \u013eud\u00ed, ktor\u00ed sa sna\u017eia pribra\u0165. V takom pr\u00edpade je iste vhodn\u00e9 ty\u010dinku doplni\u0165 \u010fal\u0161\u00edm jedlom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spom\u00ednan\u00e1 prote\u00ednov\u00e1 ty\u010dinka MoiM\u00fcv m\u00e1 60 g. Samozrejme, existuj\u00fa aj prote\u00ednov\u00e9 ty\u010dinky, ktor\u00e9 maj\u00fa napr\u00edklad 90 g a viac. Rovnako m\u00f4\u017eu ma\u0165 r\u00f4zne typy <strong>znate\u013ene vy\u0161\u0161\u00ed podiel tuku<\/strong>. V takom pr\u00edpade m\u00f4\u017ee ma\u0165 jedna ty\u010dinka pokojne aj 400 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Pre predstavu \u2013 pribli\u017ene rovnak\u00e9 mno\u017estvo kal\u00f3ri\u00ed obsahuje napr\u00edklad aj:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>650 g jab\u013ak<\/li>\n\n\n\n<li>75 g mlie\u010dnej \u010dokol\u00e1dy<\/li>\n\n\n\n<li>400 g kuracej \u0161unky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri naberan\u00ed m\u00f4\u017ee by\u0165 prote\u00ednov\u00e1 ty\u010dinka s vy\u0161\u0161\u00edm podielom tuku dobr\u00fdm sp\u00f4sobom, ako do seba \u013eahko dosta\u0165 kal\u00f3rie. V di\u00e9te v\u0161ak bude treba zamyslie\u0165 sa viac nad t\u00fdm, \u010di v\u00e1s lep\u0161ie zas\u00fdti 650 g jab\u013ak alebo jedna ty\u010dinka. Nezab\u00fadajte teda \u010d\u00edta\u0165 zlo\u017eenie a nenechajte sa zl\u00e1ka\u0165 pekne vyzeraj\u00facim obalom s n\u00e1pisom prote\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, ako si vypo\u010d\u00edta\u0165 svoj odpor\u00fa\u010dan\u00fd kalorick\u00fd pr\u00edjem? Potom by v\u00e1m nemala ujs\u0165 na\u0161a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-1124x794.jpg\" alt=\"Ako by mala vyzera\u0165 ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka \" class=\"wp-image-348117\" style=\"width:843px;height:596px\" width=\"843\" height=\"596\" title=\"Ako by mala vyzera\u0165 ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-1124x794.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-400x283.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-1536x1085.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-2048x1447.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_by_mala_vyzerat_idealna_proteinova_tycinka\"><\/span>Ako by mala vyzera\u0165 ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A na z\u00e1ver sa pomaly dost\u00e1vame k tomu najd\u00f4le\u017eitej\u0161iemu. Ak\u00e9 zlo\u017eenie by teda mala ma\u0165 ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka, ktor\u00e1 bude fungova\u0165 ako skvel\u00fd snack po\u010das d\u0148a, zas\u00fdti, dopln\u00ed d\u00f4le\u017eit\u00e9 makro\u017eiviny a dod\u00e1 telu postupn\u00fa energiu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hmotnos\u0165:<\/strong> Ide\u00e1lna prote\u00ednov\u00e1 ty\u010dinka by mala ma\u0165 <strong>pribli\u017ene 60 g<\/strong>. To zaru\u010d\u00ed, \u017ee za\u017eenie men\u0161\u00ed hlad, uspokoj\u00ed chute a neza\u0165a\u017e\u00ed pr\u00edli\u0161 na\u0161e tr\u00e1venie.<\/li>\n\n\n\n<li><strong>Bielkoviny: <\/strong>Ty\u010dinka by mala ma\u0165 <strong>aspo\u0148 20 g bielkov\u00edn<\/strong>. V\u0161eobecne s\u00fa najlep\u0161ou vo\u013ebou mlie\u010dne bielkoviny, pr\u00edpadne vaje\u010dn\u00fd album\u00edn. Veg\u00e1ni by mali ide\u00e1lne siahnu\u0165 po ty\u010dinke obsahuj\u00facej kombin\u00e1ciu nieko\u013ek\u00fdch rastlinn\u00fdch zdrojov, ako je napr\u00edklad ry\u017eov\u00fd a hrachov\u00fd prote\u00edn. Dobrou vo\u013ebou je aj s\u00f3jov\u00fd so strukovinov\u00fdm zdrojom bielkov\u00edn. V\u010faka tomu sa zbavia nedostatku v podobe limitnej aminokyseliny.<\/li>\n\n\n\n<li><strong>Sacharidy:<\/strong> Ty\u010dinka by mala ma\u0165 pribli\u017ene 10 \u2013 25 g sacharidov, z toho by malo by\u0165 pribli\u017ene 5 g cukru.<\/li>\n\n\n\n<li><strong>Tuky: <\/strong>Men\u0161ie cca 60 g prote\u00ednov\u00e9 ty\u010dinky maj\u00fa zvy\u010dajne 5 \u2013 10 g tuku, to sa jav\u00ed ako optim\u00e1lne. Ide\u00e1lne je, ke\u010f ide o nenas\u00fdten\u00e9 zdroje tukov, medzi ktor\u00e9 patria napr. kakaov\u00e9 b\u00f4by, semienka a v\u00e4\u010d\u0161ina orechov. Samozrejme, nemus\u00edte ma\u0165 strach ani z menej popul\u00e1rnych tukov.<\/li>\n\n\n\n<li><strong>Vl\u00e1knina:<\/strong> Sna\u017ete sa h\u013eada\u0165 tak\u00fa ty\u010dinku, ktor\u00e1 m\u00e1 minim\u00e1lne 6 g vl\u00e1kniny na 100 g. Ide\u00e1lne je v\u0161ak zvoli\u0165 si vy\u0161\u0161ie mno\u017estvo.<\/li>\n\n\n\n<li><strong>Sladidl\u00e1 a ostatn\u00e9 zlo\u017eky: <\/strong>Zo sladidiel a z l\u00e1tok, ktor\u00e9 sl\u00fa\u017eia na vytvorenie v\u00fdslednej chuti, v\u00f4ne a konzistencie, nemus\u00edte ma\u0165 strach. Ich mno\u017estvo obsiahnut\u00e9 v ty\u010dink\u00e1ch nie je \u017eiadnym sp\u00f4sobom zdraviu \u0161kodliv\u00e9. Pokia\u013e sa v\u0161ak vyh\u00fdbate umel\u00fdm sladidl\u00e1m, skvelou alternat\u00edvou m\u00f4\u017eu by\u0165 pre v\u00e1s ty\u010dinky, v ktor\u00fdch sa o sladk\u00fa chu\u0165 postaraj\u00fa polyalkoholy.<\/li>\n\n\n\n<li><strong>Kalorick\u00e1 hodnota:<\/strong> V pr\u00edpade 60 g ty\u010dinky je ide\u00e1lne, aby sa energetick\u00e1 hodnota pohybovala pribli\u017ene okolo 200 kcal. Postar\u00e1te sa tak o to, \u017ee sa z ty\u010dinky stane ide\u00e1lny snack aj pri chudnut\u00ed.<\/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\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, prote\u00ednov\u00e1 ty\u010dinka je perfektn\u00fd snack, ktor\u00fd si ob\u013e\u00fabite pri mnoh\u00fdch pr\u00edle\u017eitostiach. Dok\u00e1\u017ee <strong>zahna\u0165 n\u00e1hly hlad <\/strong>v pr\u00e1ci, \u0161kole, na t\u00fare, cyklov\u00fdlete, ly\u017eiarskom svahu, ale takisto vie uspokoji\u0165 aj chu\u0165ov\u00e9 poh\u00e1riky v pr\u00edpade, \u017ee m\u00e1te chu\u0165 ma\u0161krti\u0165 napr\u00edklad pri chudnut\u00ed. A predsa sk\u00f4r ako si k\u00fapite prote\u00ednov\u00fa ty\u010dinku, <strong>v\u017edy si pre\u010d\u00edtajte zlo\u017eenie a prejdite tabu\u013eku nutri\u010dn\u00fdch hodn\u00f4t<\/strong>. Po pre\u010d\u00edtan\u00ed \u010dl\u00e1nku by ste mali by\u0165 schopn\u00ed sami oddeli\u0165 zrno od pliev a do n\u00e1kupn\u00e9ho ko\u0161\u00edka vlo\u017ei\u0165 len vybran\u00e9 kvalitn\u00e9 produkty. Takto urob\u00edte pre seba len to najlep\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi tak\u00e9ho, ktor\u00fd e\u0161te neochutnal prote\u00ednov\u00e9 ty\u010dinky? Zdie\u013eajte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nok, aby sa dobrovo\u013ene nepripravoval o t\u00fato dobrotu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Prote\u00ednov\u00e9 ty\u010dinky sa pr\u00e1vom stali be\u017enou s\u00fa\u010das\u0165ou na\u0161ich jed\u00e1lni\u010dkov. S\u00fa toti\u017e skvelou desiatou v pr\u00edpade, \u017ee nest\u00edhate a potrebujete r\u00fdchlo zahna\u0165 hlad. Po\u010fme spolu podrobnej\u0161ie presk\u00fama\u0165, \u010do vlastne prote\u00ednov\u00e1 ty\u010dinka je, z \u010doho sa sklad\u00e1, kedy je vhodn\u00e9 ju jes\u0165 a ako si vybra\u0165 t\u00fa najkvalitnej\u0161iu.<\/p>\n","protected":false},"author":100,"featured_media":348160,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6047,6066,6055],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-349397","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-protein","10":"tag-proteinove-tycinky","11":"tag-strava","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 si vybra\u0165 kvalitn\u00fa prote\u00ednov\u00fa ty\u010dinku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako si vybra\u0165 kvalitn\u00fa prote\u00ednov\u00fa ty\u010dinku? 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