{"id":356814,"date":"2022-05-09T23:08:39","date_gmt":"2022-05-09T21:08:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=356814"},"modified":"2025-05-06T11:02:30","modified_gmt":"2025-05-06T09:02:30","slug":"protein-pre-zeny-ucinky-vyhody-davkovanie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/protein-pre-zeny-ucinky-vyhody-davkovanie\/","title":{"rendered":"Ako prote\u00edn men\u00ed \u017eensk\u00e9 telo a pom\u00e1ha schudn\u00fa\u0165"},"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\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#Co_je_vlastne_protein\" title=\"\u010co je vlastne prote\u00edn?\">\u010co je vlastne prote\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#S_cim_moze_pomoct_protein_pre_zeny\" title=\"S \u010d\u00edm m\u00f4\u017ee pom\u00f4c\u0165 prote\u00edn pre \u017eeny?&nbsp;\">S \u010d\u00edm m\u00f4\u017ee pom\u00f4c\u0165 prote\u00edn pre \u017eeny?&nbsp;<\/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\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#Ake_myty_sa_siria_nielen_v_suvislosti_s_proteinmi_pre_zeny\" title=\"Ak\u00e9 m\u00fdty sa \u0161\u00edria nielen v s\u00favislosti s prote\u00ednmi pre \u017eeny?\">Ak\u00e9 m\u00fdty sa \u0161\u00edria nielen v s\u00favislosti s prote\u00ednmi pre \u017eeny?<\/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\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#Kolko_bielkovin_by_mali_zeny_prijimat\" title=\"Ko\u013eko bielkov\u00edn by mali \u017eeny prij\u00edma\u0165?\">Ko\u013eko bielkov\u00edn by mali \u017eeny prij\u00edma\u0165?<\/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\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#Ako_pouzivat_protein\" title=\"Ako pou\u017e\u00edva\u0165 prote\u00edn?\">Ako pou\u017e\u00edva\u0165 prote\u00edn?<\/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\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#Kedy_pouzivat_protein\" title=\"Kedy pou\u017e\u00edva\u0165 prote\u00edn?\">Kedy pou\u017e\u00edva\u0165 prote\u00edn?<\/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\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#Vsetko_co_potrebujete_vediet_o_proteinoch_pre_zeny\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o prote\u00ednoch pre \u017eeny\">V\u0161etko, \u010do potrebujete vedie\u0165 o prote\u00ednoch pre \u017eeny<\/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\/protein-pre-zeny-ucinky-vyhody-davkovanie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prote\u00edn sa u\u017e dnes pr\u00e1vom stal be\u017enou s\u00fa\u010das\u0165ou na\u0161ich jed\u00e1lni\u010dkov. Nikoho preto asi neprekvap\u00ed, ke\u010f stretne vo fitku \u010di v kancel\u00e1rii niekoho, kto si sype tajomn\u00fd pr\u00e1\u0161ok do \u0161ejkra, mie\u0161a ho s vodou a pije namiesto desiaty. Na trhu je u\u017e dokonca <strong>dostupn\u00e9 mno\u017estvo prote\u00ednov, ktor\u00e9 s\u00fa ur\u010den\u00e9 priamo \u017een\u00e1m<\/strong>. Je v\u0161ak v\u00f4bec namieste, aby ho pou\u017e\u00edvali aj ony?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee o prote\u00edne koluje ve\u013ea m\u00fdtov, je dos\u0165 mo\u017en\u00e9, \u017ee s\u00fa d\u00e1my oh\u013eadne jeho konzum\u00e1cie trochu na v\u00e1\u017ekach. Pravdepodobne u\u017e od niekoho po\u010duli neuverite\u013en\u00fd pr\u00edbeh o tom, ako pil niekto prote\u00edn a stal sa z neho extr\u00e9mne svalnat\u00fd kulturista, \u010do zrejme mnoh\u00e9 \u017eeny odrad\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010fme sa teda pozrie\u0165, ako to s prote\u00ednom skuto\u010dne je, \u010do od neho m\u00f4\u017eeme o\u010dak\u00e1va\u0165 a \u010di by ho <strong>mali do svojho jed\u00e1lni\u010dka pravidelne zara\u010fova\u0165 aj \u017eeny<\/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_vlastne_protein\"><\/span>\u010co je vlastne prote\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f je u\u017e re\u010d o <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00edne<\/a>, mali by sme si na \u00favod vysvetli\u0165, \u010do to vlastne je. Niekoho mo\u017eno hne\u010f sklamem, ale nejde o \u017eiadny k\u00fazeln\u00fd pr\u00e1\u0161ok s nadpozemsk\u00fdm \u00fa\u010dinkom. Zjednodu\u0161ene m\u00f4\u017eeme poveda\u0165, \u017ee ide o <strong>koncentrovan\u00fd zdroj bielkov\u00edn<\/strong>, ktor\u00fd sa vyr\u00e1ba z be\u017ene dostupn\u00fdch potrav\u00edn bohat\u00fdch na t\u00fato makro\u017eivinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Typicky m\u00f4\u017ee \u00eds\u0165 napr\u00edklad o tieto potraviny:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mlieko<\/strong>, z ktor\u00e9ho sa vyr\u00e1baj\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00e9 prote\u00edny<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">micel\u00e1rny kaze\u00edn<\/a>.<\/li>\n\n\n\n<li><strong>Vajcia<\/strong>, z ktor\u00fdch vznik\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vaje\u010dn\u00fd prote\u00edn (vaje\u010dn\u00fd album\u00edn)<\/a>.<\/li>\n\n\n\n<li><strong>S\u00f3jov\u00e9 b\u00f4by<\/strong>, z ktor\u00fdch sa vyr\u00e1ba veg\u00e1nsky <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sojovy-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00f3jov\u00fd prote\u00edn<\/a>.<\/li>\n\n\n\n<li><strong>Hrach<\/strong>, z ktor\u00e9ho sa rob\u00ed <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)\">veg\u00e1nsky hrachov\u00fd prote\u00edn<\/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>Vzh\u013eadom na samotn\u00fa podstatu prote\u00ednu preto nemus\u00edte ma\u0165 strach, \u017ee by bol nejak\u00fdm steroidom \u010di zak\u00e1zanou l\u00e1tkou. Ak sa be\u017ene nevyh\u00fdbate uveden\u00fdm potravin\u00e1m, <strong>nie je d\u00f4vod sa b\u00e1\u0165 srv\u00e1tkov\u00e9ho \u010di in\u00e9ho prote\u00ednu<\/strong>. M\u00f4\u017ee v\u00e1m toti\u017e <strong>poskytn\u00fa\u0165 cenn\u00e9 bielkoviny<\/strong>, podobne ako porcia m\u00e4sa, mlie\u010dneho produktu \u010di strukov\u00edn. Jedin\u00fd rozdiel je v tom, \u017ee prote\u00edn je \u010distej\u0161\u00edm zdrojom tejto makro\u017eiviny. Obsahuje teda <strong>viac bielkov\u00edn na \u00fakor tukov a sacharidov<\/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=\"S_cim_moze_pomoct_protein_pre_zeny\"><\/span>S \u010d\u00edm m\u00f4\u017ee pom\u00f4c\u0165 prote\u00edn pre \u017eeny?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny s\u00fa naj\u010dastej\u0161ie <strong>sp\u00e1jan\u00e9 so svalov\u00fdm rastom<\/strong>. To v\u0161ak z\u010faleka nie je jedin\u00e1 oblas\u0165, na ktor\u00fa vpl\u00fdvaj\u00fa. Po\u010fme sa na ne pozrie\u0165 bli\u017e\u0161ie, aby sme si o ich schopnostiach dok\u00e1zali urobi\u0165 kompletn\u00fd ucelen\u00fd obraz.<\/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\">1. Zn\u00ed\u017ei chute a pocit hladu<\/h3>\n\n\n\n<p>Nie je \u017eiadnym tajomstvom, \u017ee bielkoviny s\u00fa <strong>makro\u017eivinou s najvy\u0161\u0161\u00edm s\u00fdtiacim \u00fa\u010dinkom<\/strong>. Na tom stavaj\u00fa tie\u017e v\u0161etky vysokoprote\u00ednov\u00e9 di\u00e9ty. T\u00fato schopnos\u0165 bielkov\u00edn potvrdzuj\u00fa aj v\u00fdsledky v\u00fdskumov. Pod\u013ea nich vedie vy\u0161\u0161\u00ed pr\u00edjem k tomu, \u017ee vo fin\u00e1le<strong> \u010dlovek nem\u00e1 tak\u00e9 chute a hlad, v\u010faka \u010domu zje menej jedla<\/strong>, a t\u00fdm ne\u00famyselne zn\u00ed\u017ei svoj kalorick\u00fd pr\u00edjem. V\u00fdznamne vy\u0161\u0161\u00ed rozdiel v s\u00fdtosti po jedle bohatom na bielkoviny potvrdili aj v\u00fdsledky \u010fal\u0161ieho v\u00fdskumu. V \u0148om sa porovn\u00e1vala miera s\u00fdtosti po jedle u \u013eud\u00ed, ktor\u00ed zjedli jedlo s 10 % obsahom bielkov\u00edn, a skupinou, ktor\u00e1 konzumovala pokrm s 68 % podielom bielkov\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s teda popoludn\u00ed prenasleduje chu\u0165 na sladk\u00e9, ktor\u00fa za\u017eeniete \u010dokol\u00e1dou, ovoc\u00edm, sladkou k\u00e1vou a \u010fal\u0161\u00edmi dobrotami, m\u00f4\u017ee by\u0165 omnoho efekt\u00edvnej\u0161ie <strong>vypi\u0165 poctiv\u00fd prote\u00ednov\u00fd n\u00e1poj<\/strong>. Ten zapln\u00ed \u017eal\u00fadok, zas\u00fdti a navy\u0161e za\u017eenie \u010fal\u0161iu chu\u0165 ma\u0161krti\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te \u010dasto chu\u0165 na sladk\u00e9? Potom by v\u00e1m mohol pom\u00f4c\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Appetite Control<\/strong><\/a> a na\u0161e \u010fal\u0161ie tipy z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako sa zbavi\u0165 neust\u00e1leho hladu a chut\u00ed<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"739\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349.jpg\" alt=\"Prote\u00edn zn\u00ed\u017ei chute a pocit hladu\" class=\"wp-image-355761\" style=\"width:843px;height:554px\" title=\"Prote\u00edn zn\u00ed\u017ei chute a pocit hladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349-400x263.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zr\u00fdchli metabolizmus a podpor\u00ed chudnutie<\/h3>\n\n\n\n<p>Po\u010duli ste u\u017e o bielkovin\u00e1ch a ich schopnosti zr\u00fdchli\u0165 metabolizmus? Nie je to len m\u00fdtus. Bielkoviny maj\u00fa toti\u017e zo v\u0161etk\u00fdch makro\u017eiv\u00edn&nbsp;<strong>najvy\u0161\u0161\u00ed termick\u00fd efekt<\/strong>. Zjednodu\u0161ene to znamen\u00e1, \u017ee telo samo spotrebuje viac energie na ich metaboliz\u00e1ciu, a \u010dlovek tak spa\u013euje kal\u00f3rie prakticky zadarmo. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20139]<\/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\"><strong>Ako je to s termick\u00fdm efektom makro\u017eiv\u00edn?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bielkoviny <\/strong><strong>\u2013<\/strong><strong> termick\u00fd efekt je 20 <\/strong><strong>\u2013 <\/strong><strong>30 %<\/strong>, znamen\u00e1 to, \u017ee zo 100 kcal, ktor\u00e9 z bielkov\u00edn prijmeme, na\u0161e telo vyu\u017eije 20 \u2013 30 kcal na ich sp\u00e1lenie.<\/li>\n\n\n\n<li><strong>Sacharidy <\/strong><strong>\u2013<\/strong><strong> termick\u00fd efekt je 5 <\/strong><strong>\u2013 <\/strong><strong>10 %<\/strong>, \u010do znamen\u00e1, \u017ee zo 100 kcal, ktor\u00e9 prijmeme zo sacharidov, telo spotrebuje 5 \u2013 10 kcal na ich spracovanie.<\/li>\n\n\n\n<li><strong>Tuky <\/strong><strong>\u2013<\/strong><strong> termick\u00fd efekt tuku je 0 <\/strong><strong>\u2013 <\/strong><strong>3 %<\/strong>, \u010do je zo v\u0161etk\u00fdch makro\u017eiv\u00edn najmenej, zo 100 kcal prijat\u00fdch vo forme tuku preto telo spotrebuje na ich metaboliz\u00e1ciu maxim\u00e1lne 3 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>O energiu, ktor\u00fa na\u0161e telo vyu\u017eije na metaboliz\u00e1ciu danej makro\u017eiviny, sa <strong>n\u00e1\u0161 v\u00fdsledn\u00fd energetick\u00fd pr\u00edjem zn\u00ed\u017ei<\/strong>. Toto p\u00e1lenie kal\u00f3ri\u00ed prakticky zadarmo a bez n\u00e1mahy m\u00f4\u017eeme pozna\u0165 pod pojmom <strong>zr\u00fdchlenie metabolizmu<\/strong>. V\u010faka vy\u0161\u0161iemu pr\u00edjmu prote\u00ednu m\u00f4\u017eeme <strong>\u013eahko zn\u00ed\u017ei\u0165 svoj pr\u00edjem<\/strong> a zjednodu\u0161i\u0165 si chudnutie v porovnan\u00ed so stravou, ktor\u00e1 by mala n\u00edzky podiel bielkov\u00edn. Z dlhodob\u00e9ho h\u013eadiska je termick\u00fd efekt bielkov\u00edn \u010fal\u0161\u00edm dielikom do sklada\u010dky \u00faspe\u0161n\u00e9ho chudnutia. To m\u00f4\u017eete podpori\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prote\u00ednom Yum Yum Whey<\/strong><\/a>, ktor\u00fd je obohaten\u00fd o spa\u013eova\u010de tuku, a tak va\u0161u snahu zhodi\u0165 nieko\u013eko k\u00edl e\u0161te viac podpor\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, ako funguje metabolizmus, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Podpor\u00ed va\u0161u kr\u00e1su<\/h3>\n\n\n\n<p>Asi u\u017e ka\u017ed\u00fd zaznamenal boom v podobe <strong>neprebern\u00e9ho mno\u017estva <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/colla-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prote\u00ednov\u00fdch (kolag\u00e9nov\u00fdch) doplnkov<\/strong><\/a>. Aj ke\u010f s\u00fa im mnohokr\u00e1t prisudzovan\u00e9 a\u017e nere\u00e1lne \u00fa\u010dinky, je zjavn\u00e9, \u017ee m\u00f4\u017eu vpl\u00fdva\u0165 na kvalitu va\u0161ich vlasov, nechtov a poko\u017eky. Kolag\u00e9n je toti\u017e bielkovina, ktor\u00e1 sa nach\u00e1dza v d\u00f4le\u017eit\u00fdch tkaniv\u00e1ch n\u00e1\u0161ho tela, a tak m\u00f4\u017ee priamo \u010di nepriamo ovplyvni\u0165 ich kvalitu.<\/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\">Ako m\u00f4\u017ee prote\u00edn zlep\u0161i\u0165 kvalitu vlasov?<\/h4>\n\n\n\n<p>Vlasy s\u00fa z ve\u013ekej \u010dasti tvoren\u00e9 prote\u00ednom, ktor\u00fd pozn\u00e1me pod <strong>n\u00e1zvom kerat\u00edn<\/strong>. Na jeho v\u00fdrobu potrebuje na\u0161e telo r\u00f4zne aminokyseliny. A vzh\u013eadom na to, \u017ee s\u00fa bielkoviny zlo\u017een\u00e9 z aminokysel\u00edn, m\u00f4\u017ee <strong>prote\u00edn pom\u00f4c\u0165 s ich optim\u00e1lnym pr\u00edjmom<\/strong>. Takisto o be\u017ene dostupnom prote\u00edne m\u00f4\u017eeme poveda\u0165, \u017ee dok\u00e1\u017ee podpori\u0165 synt\u00e9zu kerat\u00ednu, ktor\u00fd ovplyv\u0148uje kvalitu a vzh\u013ead na\u0161ich vlasov. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/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\">Ako m\u00f4\u017ee prote\u00edn zlep\u0161i\u0165 kvalitu nechtov?<\/h4>\n\n\n\n<p>Rovnako aj kvalita nechtov s\u00favis\u00ed s <strong>optim\u00e1lnym pr\u00edjmom bielkov\u00edn<\/strong>. Ich dostatok toti\u017e podpor\u00ed tvorbu kerat\u00ednu, ktor\u00fd je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou \u0161trukt\u00fary nechtov. Prote\u00edn preto m\u00f4\u017ee pom\u00f4c\u0165<strong> zlep\u0161i\u0165 ich kvalitu, pevnos\u0165 a celkov\u00fd vzh\u013ead<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/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\">Ako m\u00f4\u017ee prote\u00edn zlep\u0161i\u0165 kvalitu pleti?&nbsp;<\/h4>\n\n\n\n<p>V s\u00favislosti s ple\u0165ou op\u00e4\u0165 nem\u00f4\u017eeme vynecha\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-najlepsi-kolagen-pre-zdravu-pokozku-a-klby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">d\u00f4le\u017eitos\u0165 kolag\u00e9nu<\/a>. Aby mohlo telo <strong>vytv\u00e1ra\u0165 kolag\u00e9n<\/strong>, potrebuje na to prokolag\u00e9n, ktor\u00fd vznik\u00e1 z glyc\u00ednu a prol\u00ednu. Prote\u00edn je zvy\u010dajne zdrojom t\u00fdchto d\u00f4le\u017eit\u00fdch aminokysel\u00edn, tak\u017ee v\u00e1m m\u00f4\u017ee vo fin\u00e1le pom\u00f4c\u0165 s tvorbou kolag\u00e9nu. Samozrejme, m\u00f4\u017eete prij\u00edma\u0165 aj <strong>samotn\u00fd kolag\u00e9nov\u00fd prote\u00edn<\/strong>. Ide\u00e1lne je zvoli\u0165 si <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>hydrolyzovan\u00fa formu<\/strong><\/a>, ktor\u00e1 obsahuje men\u0161ie a pre telo vstrebate\u013enej\u0161ie \u010dasti. Ak budete ma\u0165 dostato\u010dn\u00fd pr\u00edsun t\u00fdchto k\u013e\u00fa\u010dov\u00fdch l\u00e1tok, m\u00f4\u017eete zaznamena\u0165 <strong>pozit\u00edvne prejavy aj na svojej pleti<\/strong>. Konkr\u00e9tne m\u00f4\u017ee vyzera\u0165 <strong>svie\u017eej\u0161ie, hydratovanej\u0161ie, mladistvej\u0161ie, pru\u017enej\u0161ie a celkovo bude p\u00f4sobi\u0165 zdrav\u0161\u00edm dojmom<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[13\u201314]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1124x750.jpg\" alt=\"Prote\u00edn podpor\u00ed va\u0161u kr\u00e1su\" class=\"wp-image-355775\" style=\"width:843px;height:563px\" title=\"Prote\u00edn podpor\u00ed va\u0161u kr\u00e1su\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Zlep\u0161\u00ed regener\u00e1ciu po tr\u00e9ningu a pri zranen\u00ed<\/h3>\n\n\n\n<p>Pri za\u0165a\u017eovan\u00ed svalov po\u010das silov\u00e9ho tr\u00e9ningu doch\u00e1dza k <strong>vytvoreniu mikrotr\u00e1um vo svalov\u00fdch \u0161trukt\u00farach<\/strong>, ktor\u00e9 treba opravi\u0165. Pr\u00e1ve bielkoviny v prote\u00edne n\u00e1m s touto regener\u00e1ciou pom\u00f4\u017eu. V\u010faka tomu d\u00f4jde k oprave svalov\u00fdch vl\u00e1ken a na\u0161e <strong>svaly mohutnej\u00fa a silnej\u00fa<\/strong>. T\u00fato regenera\u010dn\u00fa schopnos\u0165 bielkov\u00edn m\u00f4\u017eeme vyu\u017ei\u0165 aj v pr\u00edpade \u00farazu, ke\u010f chceme podpori\u0165 regener\u00e1ciu in\u00fdch tkan\u00edv a \u010do najsk\u00f4r sa vr\u00e1ti\u0165 k be\u017en\u00e9mu \u017eivotu. Ide napr\u00edklad o k\u013aby, \u0161\u013eachy \u010di kosti. Ako toti\u017e vieme, prote\u00edn je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou v\u0161etk\u00fdch buniek v tele, nielen svalov.<span class=\"tadv-color\" style=\"color: #ff6600\"> [15\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaujala v\u00e1s t\u00e9ma regener\u00e1cie? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/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\">5. Pom\u00f4\u017ee s udr\u017ean\u00edm svalov a ich rastom<\/h3>\n\n\n\n<p>Bielkoviny s\u00fa s\u00fa\u010das\u0165ou buniek n\u00e1\u0161ho tela a m\u00f4\u017eeme ich pr\u00e1vom pova\u017eova\u0165 za <strong>z\u00e1kladn\u00fd stavebn\u00fd kame\u0148 na\u0161ich svalov<\/strong>. Pri ich nedostato\u010dnom pr\u00edjme sa m\u00f4\u017ee sta\u0165, \u017ee na\u0161e telo nebude ma\u0165 dostatok prostriedkov na to, aby zabezpe\u010dilo svalov\u00fd rast alebo aspo\u0148 ich udr\u017eanie. Vzh\u013eadom na to, \u017ee je z energetick\u00e9ho aj evolu\u010dn\u00e9ho h\u013eadiska pre telo jednoduch\u0161ie udr\u017ea\u0165 tukov\u00fa hmotu v porovnan\u00ed s tou svalovou, m\u00f4\u017ee sa \u013eahko sta\u0165, \u017ee <strong>sa za\u010dne zbavova\u0165 svalovej hmoty<\/strong>. A to by \u010dlovek, nielen ten akt\u00edvny, rozhodne nechcel. <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201319]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn je pr\u00e1ve o to d\u00f4le\u017eitej\u0161\u00ed po\u010das<strong>&nbsp;kalorick\u00e9ho deficitu<\/strong>. V tomto obdob\u00ed v\u00e1\u0161 pr\u00edjem nie je spravidla tak\u00fd vysok\u00fd a m\u00f4\u017ee by\u0165 o to \u0165a\u017e\u0161ie dosta\u0165 sa na optim\u00e1lne mno\u017estvo bielkov\u00edn, ktor\u00e9 bude pre va\u0161e telo dosta\u010duj\u00face. Prote\u00edn je teda skvel\u00fdm sp\u00f4sobom, ako do seba dosta\u0165 r\u00fdchlo a \u013eahko potrebn\u00fa d\u00e1vku tejto makro\u017eiviny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te \u010fal\u0161ie tipy na potraviny s vysok\u00fdm podielom bielkov\u00edn, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/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\">6. Podpor\u00ed zdravie kost\u00ed<\/h3>\n\n\n\n<p>Bielkoviny s\u00fa neoddelite\u013enou s\u00fa\u010das\u0165ou buniek r\u00f4znych tkan\u00edv, medzi ktor\u00e9 patria aj kosti. Nie je teda prekvapen\u00edm, \u017ee sa sp\u00e1jaj\u00fa s&nbsp;<strong>udr\u017ean\u00edm ich zdravia<\/strong>. V\u00fdsledky niektor\u00fdch v\u00fdskumov dokonca ukazuj\u00fa, \u017ee by bielkoviny mohli do ur\u010ditej miery pom\u00f4c\u0165 predch\u00e1dza\u0165<strong>&nbsp;riziku rozvoja osteopor\u00f3zy a zlomenin\u00e1m<\/strong>. Bielkoviny preto nie s\u00fa d\u00f4le\u017eit\u00e9 len pre akt\u00edvnych \u013eud\u00ed. Z ich vplyvu na zdravie kost\u00ed m\u00f4\u017eu \u0165a\u017ei\u0165 aj star\u0161ie osoby \u010di \u017eeny po menopauze, u ktor\u00fdch sa zvy\u0161uje riziko rozvoja osteopor\u00f3zy. <span class=\"tadv-color\" style=\"color: #ff6600\">[20\u201323]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1124x749.jpg\" alt=\"Prote\u00edn podpor\u00ed zdravie kost\u00ed\" class=\"wp-image-355789\" style=\"width:843px;height:562px\" title=\"Prote\u00edn podpor\u00ed zdravie kost\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Posiln\u00ed imunitu a celkov\u00e9 zdravie<\/h3>\n\n\n\n<p>Bielkoviny obsiahnut\u00e9 v prote\u00edne s\u00fa <strong>takisto<\/strong> <strong>d\u00f4le\u017eit\u00e9 pre na\u0161e celkov\u00e9 zdravie<\/strong>. S\u00fa toti\u017e z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om pre tvorbu bielych krviniek, \u010do z nich pre na\u0161u <strong>obranyschopnos\u0165 <\/strong>rob\u00ed <strong>nenahradite\u013en\u00fd prvok<\/strong>. Okrem bielkov\u00edn v\u0161ak napr\u00edklad srv\u00e1tkov\u00fdm prote\u00ednom dopln\u00edme aj biologicky akt\u00edvne prote\u00ednov\u00e9 frakcie, medzi ktor\u00e9 patria imunoglobul\u00edny, alfa a beta-laktoglobul\u00edn alebo laktofer\u00edn. Tie s\u00fa <strong>prospe\u0161n\u00e9 pre na\u0161u imunitu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S podporou celkov\u00e9ho zdravia m\u00f4\u017eu pom\u00f4c\u0165&nbsp;<strong>vitam\u00edny a miner\u00e1lne l\u00e1tky<\/strong>, o ktor\u00e9 s\u00fa prote\u00edny pre \u017eeny \u010dasto obohaten\u00e9. V zlo\u017een\u00ed sa teda m\u00f4\u017eeme mnohokr\u00e1t stretn\u00fa\u0165 napr\u00edklad s vitam\u00ednmi A, C, D a vybran\u00fdmi vitam\u00ednmi skupiny B (B6, B9 a B12), ktor\u00e9 vpl\u00fdvaj\u00fa na<strong>&nbsp;spr\u00e1vnu funkciu imunity<\/strong>. Rovnako m\u00f4\u017ee by\u0165 pre \u017eeny d\u00f4le\u017eit\u00e9 napr\u00edklad obsiahnut\u00e9&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eelezo<\/strong><\/a>. Nedostatok tejto miner\u00e1lnej l\u00e1tky m\u00f4\u017eu ma\u0165 v tele tie z v\u00e1s, ktor\u00e9<strong>&nbsp;trpia&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>silnou men\u0161tru\u00e1ciou<\/strong><\/a>. V d\u00f4sledku vy\u0161\u0161ej straty krvi potom m\u00f4\u017ee d\u00f4js\u0165 k zn\u00ed\u017eeniu hladiny \u017eeleza, \u010do sa prejavuje napr\u00edklad zv\u00fd\u0161enou \u00fanavou, bledos\u0165ou a podobne.<\/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 sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, ak\u00fa \u00falohu maj\u00fa konkr\u00e9tne vitam\u00edny v tele, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kompletn\u00fd sprievodca vitam\u00ednmi: Na \u010do sl\u00fa\u017ei, ako pozna\u0165 nedostatok a ko\u013eko ich prij\u00edma\u0165<\/strong><\/a>.<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>O vplyve miner\u00e1lnych l\u00e1tok na na\u0161e telo sa zase do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kompletn\u00fd sprievodca miner\u00e1lnymi l\u00e1tkami: Ak\u00e9 funkcie plnia, ko\u013eko ich prij\u00edma\u0165 a ako odhali\u0165 nedostatok?<\/strong><\/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>Prote\u00edny pre \u017eeny s\u00fa \u010dasto obohaten\u00e9 aj o \u010fal\u0161ie \u0161pecifick\u00e9 l\u00e1tky na podporu \u017eensk\u00e9ho organizmu. Spomen\u00fa\u0165 m\u00f4\u017eeme napr\u00edklad <strong>tr\u00e1viace enz\u00fdmy<\/strong>, ktor\u00e9 m\u00f4\u017eu zlep\u0161i\u0165 tr\u00e1venie, naf\u00faknut\u00e9 brucho a taktie\u017e str\u00e1vite\u013enos\u0165 prote\u00ednu. Pozit\u00edvny vplyv na tr\u00e1venie m\u00f4\u017ee ma\u0165, samozrejme, aj vl\u00e1knina, ktor\u00e1 sa \u010dasto prid\u00e1va do prote\u00ednov pre \u017eeny. T\u00fdm sa zv\u00fd\u0161i takisto ich schopnos\u0165 zas\u00fdti\u0165 na dlh\u0161\u00ed \u010das.<\/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, pre\u010do m\u00e1te naf\u00faknut\u00e9 brucho? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do v\u00e1s tr\u00e1pi naf\u00faknut\u00e9 brucho ako sa ho zbavi\u0165?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_myty_sa_siria_nielen_v_suvislosti_s_proteinmi_pre_zeny\"><\/span>Ak\u00e9 m\u00fdty sa \u0161\u00edria nielen v s\u00favislosti s prote\u00ednmi pre \u017eeny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem pravdiv\u00fdch inform\u00e1ci\u00ed, ktor\u00e9 o prote\u00ednoch koluj\u00fa, sa m\u00f4\u017eeme<strong> \u010dasto stretn\u00fa\u0165 s m\u00fdtmi<\/strong>. Tie im, \u017eia\u013e, kazia ich dobr\u00fa reput\u00e1ciu. Po\u010fme rozobra\u0165 tie naj\u010dastej\u0161ie z nich a vysvetli\u0165 si, pre\u010do nemusia by\u0165 \u00faplne pravdiv\u00e9.<\/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\">1. Ke\u010f budeme pou\u017e\u00edva\u0165 prote\u00edn, stan\u00fa sa z n\u00e1s nadmerne svalnat\u00e9 kulturistky<\/h3>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee prote\u00edn nie je anabolick\u00fd steroid ani neobsahuje \u017eiadne l\u00e1tky, ktor\u00e9 by tak\u00fd r\u00fdchly n\u00e1rast svalov dok\u00e1zali, <strong>nie je mo\u017en\u00e9, aby sa z n\u00e1s skrz prote\u00edn stali neprirodzene svalnat\u00e9 \u017eeny<\/strong>. Da\u0165 si odmerku prote\u00ednu je v podstate to ist\u00e9 ako zjes\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh <\/a>alebo pl\u00e1tok <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracieho m\u00e4sa<\/a>. Na druhej strane, keby bolo naberanie svalov tak\u00e9 jednoduch\u00e9, mysl\u00edte, \u017ee by boli fitk\u00e1 pln\u00e9 \u017eien, ktor\u00e9 na sebe pravidelne makaj\u00fa a robia \u0165a\u017ek\u00e9 drepy, aby im ten zadok e\u0161te aspo\u0148 tro\u0161ku nar\u00e1stol a spevnil sa? Nemysl\u00edm si.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00daloha prote\u00ednu spo\u010d\u00edva v schopnosti<strong> opravi\u0165 po tr\u00e9ningu po\u0161koden\u00e9 svalov\u00e9 vl\u00e1kna, a tak im pom\u00f4c\u0165 silnie\u0165 a r\u00e1s\u0165<\/strong>. Vzh\u013eadom na genetick\u00fa a hormon\u00e1lnu v\u00fdbavu, ktor\u00fa my \u017eeny m\u00e1me, sa nemus\u00edme b\u00e1\u0165 nadmerne svalnatej muskulat\u00fary. Ka\u017ed\u00fd gram svalovej hmoty si, \u017eia\u013e, budeme musie\u0165 <strong>pracne vydrie\u0165 \u0161portom a silov\u00fdm tr\u00e9ningom<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1124x749.jpg\" alt=\"M\u00fdtus: Ke\u010f budeme pou\u017e\u00edva\u0165 prote\u00edn, stan\u00fa sa z n\u00e1s nadmerne svalnat\u00e9 kulturistky\" class=\"wp-image-355803\" style=\"width:843px;height:562px\" title=\"M\u00fdtus: Ke\u010f budeme pou\u017e\u00edva\u0165 prote\u00edn, stan\u00fa sa z n\u00e1s nadmerne svalnat\u00e9 kulturistky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Prote\u00edn by mal pou\u017e\u00edva\u0165 len \u010dlovek, ktor\u00fd dv\u00edha \u010dinky<\/h3>\n\n\n\n<p>Prote\u00edn rozhodne <strong>nie je len doplnok pre silov\u00e9 \u0161portovkyne a silov\u00fdch \u0161portovcov<\/strong>. Vzh\u013eadom na to, \u017ee ide o koncentrovan\u00fd zdroj bielkov\u00edn, je ide\u00e1lny pre ka\u017ed\u00e9ho, kto si chce zjednodu\u0161i\u0165 ich pr\u00edjem. Ke\u010f je \u017eena akt\u00edvnou \u0161portovky\u0148ou a m\u00e1 zjes\u0165 napr. 130 g bielkov\u00edn, nemus\u00ed to pre \u0148u by\u0165 \u00faplne jednoduch\u00e9. V tomto pr\u00edpade m\u00f4\u017ee by\u0165 prote\u00edn skvel\u00fdm pomocn\u00edkom. A je v podstate jedno, \u010di si ho d\u00e1 vo forme n\u00e1poja pri <strong>zmie\u0161an\u00ed s vodou alebo pridan\u00edm do <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>r\u00f4znych pokrmov<\/strong><\/a>. Zo zdanlivo hrie\u0161nych dezertov alebo ra\u0148ajok takto m\u00f4\u017eeme \u013eahko vytvori\u0165 komplexn\u00e9 jedlo s vyv\u00e1\u017een\u00fdm pomerom bielkov\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee maj\u00fa silov\u00ed \u0161portovci a silov\u00e9 \u0161portovkyne v d\u00f4sledku vy\u0161\u0161ej hmotnosti a aktivite v\u00e4\u010d\u0161iu potrebu bielkov\u00edn v porovnan\u00ed s neakt\u00edvnou \u010das\u0165ou popul\u00e1cie, je prirodzen\u00e9, \u017ee pr\u00e1ve u nich m\u00f4\u017eeme prote\u00edn v\u00edda\u0165 \u010dastej\u0161ie. To v\u0161ak rozhodne neznamen\u00e1, \u017ee by sa ho ostatn\u00ed \u013eudia mali b\u00e1\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Po prote\u00edne sa priber\u00e1<\/h3>\n\n\n\n<p><strong>Za priberanie nikdy nem\u00f4\u017ee len jedna potravina<\/strong>, tak\u017ee nem\u00e1 zmysel vini\u0165 prote\u00edn. Priberanie na v\u00e1he b\u00fdva zvy\u010dajne sp\u00f4soben\u00e9 <strong>nadmern\u00fdm pr\u00edjmom energie<\/strong> v kombin\u00e1cii s <strong>nedostatkom pohybu<\/strong>. \u010clovek sa preto m\u00f4\u017ee \u013eahko dosta\u0165 do kalorick\u00e9ho nadbytku, ktor\u00fd sp\u00f4sob\u00ed, \u017ee sa va\u0161a hmotnos\u0165 zv\u00fd\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prote\u00edn m\u00f4\u017ee by\u0165 naopak skvel\u00fdm par\u0165\u00e1kom pre ka\u017ed\u00e9ho, kto by r\u00e1d nejak\u00e9 to kilo schudol. Dok\u00e1\u017ee toti\u017e pom\u00f4c\u0165 so zn\u00ed\u017een\u00edm pocitu hladu a chuti na sladk\u00e9, lebo pom\u00e1ha zv\u00fd\u0161i\u0165 s\u00fdtos\u0165. V\u010faka tomu<strong> zjete menej kal\u00f3ri\u00ed<\/strong> a jednoduch\u0161ie sa dostanete do energetick\u00e9ho deficitu. Bielkoviny m\u00f4\u017eu so svoj\u00edm termick\u00fdm efektom navy\u0161e<strong> pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 v\u00e1\u0161 v\u00fddaj<\/strong>, \u010do ide op\u00e4\u0165 ruka v ruke s r\u00fdchlej\u0161\u00edm chudnut\u00edm. Ak teda pou\u017e\u00edvate prote\u00edn a m\u00e1te pocit, \u017ee priber\u00e1te, vinn\u00edka h\u013eadajte niekde inde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete vybra\u0165 ide\u00e1lny prote\u00edn na chudnutie, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-protein-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vybra\u0165 najlep\u0161\u00ed prote\u00edn na chudnutie?<\/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\">4. Zo srv\u00e1tkov\u00e9ho prote\u00ednu sa priber\u00e1, je lep\u0161ie pou\u017e\u00edva\u0165 veg\u00e1nske prote\u00edny&nbsp;<\/h3>\n\n\n\n<p>\u010eal\u0161ie tvrdenie sa op\u00e4\u0165 to\u010d\u00ed okolo priberania. Tentokr\u00e1t, samozrejme, nie s\u00fa na vine v\u0161etky prote\u00edny, ale len tie srv\u00e1tkov\u00e9. \u010ci u\u017e tento m\u00fdtus vznikol akoko\u013evek, od pravdy m\u00e1 \u010faleko. Op\u00e4\u0165 sa odk\u00e1\u017eem k predch\u00e1dzaj\u00facemu bodu, \u017ee <strong>za priberanie nem\u00f4\u017ee jedna potravina<\/strong>, ale celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Keby sme v\u0161ak mali \u00eds\u0165 do detailov a rie\u0161i\u0165 naozaj ka\u017ed\u00fa kal\u00f3riu, je pravdepodobn\u00e9, \u017ee by ste pre rovnak\u00e9 mno\u017estvo bielkov\u00edn prijali viac energie z rastlinn\u00fdch prote\u00ednov. Tie s\u00fa toti\u017e zvy\u010dajne hor\u0161ie vstrebate\u013en\u00e9, navy\u0161e m\u00e1 jedna d\u00e1vka mnohokr\u00e1t aj menej bielkov\u00edn.<\/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 potrebujete prija\u0165 <strong>23 g bielkov\u00edn<\/strong>, bude v\u00e1m sta\u010di\u0165 jedna 30 g d\u00e1vka srv\u00e1tkov\u00e9ho koncentr\u00e1tu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">True Whey<\/a> v pr\u00edchuti karamel, ktor\u00e1 m\u00e1 <strong>113 kcal<\/strong>.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee by ste chceli prija\u0165<strong> 23 g bielkov\u00edn <\/strong>len zo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-slnecnicovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slne\u010dnicov\u00e9ho prote\u00ednu<\/a> v karamelovej pr\u00edchuti, budete musie\u0165 pou\u017ei\u0165 pribli\u017ene 58 g tohto prote\u00ednu, a prija\u0165 tak cca <strong>212 kcal<\/strong>, \u010do je skoro raz to\u013eko v porovnan\u00ed so srv\u00e1tkov\u00fdm prote\u00ednom.<\/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, odmerka srv\u00e1tkov\u00e9ho prote\u00ednu nie je \u017eiadnou kalorickou bombou, a rozhodne tak nemus\u00edte ma\u0165 strach, \u017ee by sa po \u0148om priberalo. Naopak sa m\u00f4\u017ee \u013eahko sta\u0165, \u017ee na splnenie potrebn\u00e9ho mno\u017estva bielkov\u00edn budete musie\u0165 prija\u0165 viac rastlinn\u00e9ho prote\u00ednu, \u010d\u00edm si celkovo zv\u00fd\u0161ite energetick\u00fd pr\u00edjem.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1124x749.jpeg\" alt=\"M\u00fdtus: Zo srv\u00e1tkov\u00e9ho prote\u00ednu sa priber\u00e1, je lep\u0161ie pou\u017e\u00edva\u0165 veg\u00e1nske prote\u00edny\" class=\"wp-image-355818\" style=\"width:843px;height:562px\" title=\"M\u00fdtus: Zo srv\u00e1tkov\u00e9ho prote\u00ednu sa priber\u00e1, je lep\u0161ie pou\u017e\u00edva\u0165 veg\u00e1nske prote\u00edny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pri v\u00fdbere rastlinn\u00e9ho prote\u00ednu je preto d\u00f4le\u017eit\u00e9 v\u0161\u00edma\u0165 si, ak\u00fd vysok\u00fd podiel bielkov\u00edn m\u00e1 a ak\u00e9 mno\u017estvo \u010fal\u0161\u00edch makro\u017eiv\u00edn obsahuje. Skvelou vo\u013ebou m\u00f4\u017eu by\u0165 napr\u00edklad <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\u00e9 prote\u00edny<\/strong><\/a><strong> alebo <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zmesi<\/strong><\/a><strong>, ktor\u00e9 obsahuj\u00fa kombin\u00e1ciu prote\u00ednov zo strukov\u00edn a z obiln\u00edn, v\u010faka \u010domu maj\u00fa priaznivej\u0161ie aminokyselinov\u00e9 spektrum.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o v\u00fdbere prote\u00ednov, nielen rastlinn\u00fdch, nemal by v\u00e1m 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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Prote\u00edn je \u0161kodliv\u00fd pre obli\u010dky a pe\u010de\u0148<\/h3>\n\n\n\n<p>Posledn\u00fd m\u00fdtus sa t\u00fdka \u00fadajn\u00e9ho negat\u00edvneho vplyvu prote\u00ednu na zdravie obli\u010diek. Aj toto <strong>tvrdenie bolo, samozrejme, vyvr\u00e1ten\u00e9<\/strong>. Postaral sa o to t\u00edm expertov na \u010dele s Dr. Antoniom, ktor\u00fd svojich \u0161portuj\u00facich respondentov nechal rok prij\u00edma\u0165 ka\u017ed\u00fd de\u0148 pomerne vysok\u00e9 mno\u017estvo <strong>2,5 \u2013 3,3 g bielkov\u00edn na kilogram telesnej hmotnosti<\/strong>. Po roku sa zistilo, \u017ee ani takto zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn<strong> nemal na tieto org\u00e1ny negat\u00edvny vplyv<\/strong>, ani nesp\u00f4sobil ne\u017eiaduce zmeny krvn\u00fdch lipidov.<span class=\"tadv-color\" style=\"color: #ff6600\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee sa v\u0161eobecne odpor\u00fa\u010da prij\u00edma\u0165 ka\u017ed\u00fd de\u0148 pribli\u017ene 1,2 \u2013 2 g bielkov\u00edn na kilogram telesnej hmotnosti, nemus\u00edte ma\u0165 \u017eiadny strach z negat\u00edvnych dopadov nadmern\u00e9ho pr\u00edjmu bielkov\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_bielkovin_by_mali_zeny_prijimat\"><\/span>Ko\u013eko bielkov\u00edn by mali \u017eeny prij\u00edma\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Neexistuje jedna hodnota, ktor\u00e1 by bola optim\u00e1lna pre <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pr\u00edjem bielkov\u00edn u v\u0161etk\u00fdch \u017eien<\/strong><\/a>. Ich potreba sa toti\u017e odv\u00edja od zlo\u017eenia tela, veku, fyzickej aktivity a \u010fal\u0161\u00edch faktorov. Keby ved\u013ea seba st\u00e1li dve \u017eeny v rovnakom veku, s rovnakou hmotnos\u0165ou, ale odli\u0161n\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom, mohla by sa ich<strong> potreba bielkov\u00edn l\u00ed\u0161i\u0165 o desiatky gramov<\/strong>. Neporovn\u00e1vajte sa preto s ostatn\u00fdmi a zamerajte sa len na seba a svoje telo.<\/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>Univerz\u00e1lna pou\u010dka pre pr\u00edjem bielkov\u00edn znie: <\/strong>Ka\u017ed\u00fd \u010dlovek by mal v z\u00e1vislosti od svojej fyzickej aktivity prija\u0165 ka\u017ed\u00fd de\u0148 asi <strong>1,2 \u2013 2 g bielkov\u00edn na kilogram telesnej hmotnosti (TH). T\u00ed, ktor\u00ed v\u00f4bec ne\u0161portuj\u00fa, si m\u00f4\u017eu, samozrejme, vysta\u010di\u0165 s pr\u00edjmom 0,8 g bielkov\u00edn na kilogram TH.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hmotnos\u0165 \u017eeny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Pr\u00edjem bielkov\u00edn pre \u017eeny, ktor\u00e9 ne\u0161portuj\u00fa (0,8 g na kg TH)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rozsah pr\u00edjmu bielkov\u00edn v z\u00e1vislosti od miery aktivity (1,2 \u2013 2 g na kg TH)&nbsp;<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">55 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 \u2013 110 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 \u2013 120 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 \u2013 130 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 \u2013 140 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">75 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u2013 150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 \u2013 160 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Pre\u010do sa l\u00ed\u0161i pr\u00edjem bielkov\u00edn u r\u00f4znych \u017eien a ako sa v tom vyzna\u0165?<\/h3>\n\n\n\n<p>Aby bola problematika pr\u00edjmu bielkov\u00edn pochopite\u013enej\u0161ia, vysvetl\u00edme si ju na modelovom pr\u00edklade <strong>\u017eeny menom Jana, ktor\u00e1 v\u00e1\u017ei 60 kg<\/strong>.<\/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>Keby Jana<strong> ne\u0161portovala<\/strong> a tr\u00e1vila svoj de\u0148 preva\u017ene seden\u00edm v pr\u00e1ci alebo le\u017ean\u00edm doma na gau\u010di, vysta\u010dila by si s pr\u00edjmom 0,8 g bielkov\u00edn na kg TH. V praxi by to znamenalo, \u017ee by musela ka\u017ed\u00fd de\u0148 zjes\u0165 len <strong>48 g bielkov\u00edn<\/strong>.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee by si \u0161la Jana <strong>3-kr\u00e1t t\u00fd\u017edenne za\u0161portova\u0165 (jazda na bicykli, kor\u010duliach \u010di beh) a \u017eila v\u0161eobecne akt\u00edvnej\u0161ie<\/strong>, bola by jej potreba bielkov\u00edn u\u017e o nie\u010do vy\u0161\u0161ia. Pravdepodobne by sa pohybovala niekde okolo 1,2 g bielkov\u00edn na kg TH. To by znamenalo, \u017ee mus\u00ed ka\u017ed\u00fd de\u0148 zjes\u0165 pribli\u017ene <strong>72 g bielkov\u00edn<\/strong>.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee by Jana <strong>\u017eila akt\u00edvnej\u0161ie, a navy\u0161e sa 3-kr\u00e1t t\u00fd\u017edenne venovala silov\u00e9mu tr\u00e9ningu<\/strong>, mohla by sa jej potreba bielkov\u00edn pohybova\u0165 okolo 1,6 g na kg TH. To by znamenalo, \u017ee mus\u00ed denne zjes\u0165 a\u017e<strong> 96 g bielkov\u00edn<\/strong>.<\/li>\n\n\n\n<li>Keby mala Jana tvrd\u00fd re\u017eim, <strong>dr\u017eala di\u00e9tu a popritom nieko\u013ekokr\u00e1t t\u00fd\u017edenne silovo cvi\u010dila<\/strong>, mohla by sa jej potreba bielkov\u00edn pohybova\u0165 medzi 2 \u2013 2,4 g bielkov\u00edn na kg TH. To by znamenalo, \u017ee mus\u00ed ka\u017ed\u00fd de\u0148 zjes\u0165 <strong>120 \u2013 144 g bielkov\u00edn<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/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>Pri pr\u00edjme myslite aj na to, \u017ee <strong>nie je ide\u00e1lne spolieha\u0165 sa len na prote\u00edn<\/strong>. Z\u00e1kladom by mala by\u0165 vyv\u00e1\u017een\u00e1 strava, ktor\u00fa bude tvori\u0165 viac zdrojov bielkov\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ktor\u00e9 potraviny s\u00fa bohat\u00e9 na bielkoviny?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kuracie, brav\u010dov\u00e9 a <a href=\"https:\/\/gymbeam.com\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a><\/li>\n\n\n\n<li>ryby a morsk\u00e9 plody<\/li>\n\n\n\n<li>rastlinn\u00e9 alternat\u00edvy m\u00e4sa<\/li>\n\n\n\n<li>strukoviny<\/li>\n\n\n\n<li>vajcia<\/li>\n\n\n\n<li>mlie\u010dne v\u00fdrobky<\/li>\n\n\n\n<li>obilniny<\/li>\n\n\n\n<li>orechy<\/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 si chcete spo\u010d\u00edta\u0165, pribli\u017ene ko\u013eko bielkov\u00edn, sacharidov a tukov va\u0161e telo vzh\u013eadom na aktivitu a \u010fal\u0161ie aspekty potrebuje, nemala by v\u00e1m ujs\u0165 <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>na\u0161a kalkula\u010dka 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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1124x750.jpg\" alt=\"Ktor\u00e9 potraviny s\u00fa bohat\u00e9 na bielkoviny?\" class=\"wp-image-355832\" style=\"width:843px;height:563px\" title=\"Ktor\u00e9 potraviny s\u00fa bohat\u00e9 na bielkoviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_pouzivat_protein\"><\/span>Ako pou\u017e\u00edva\u0165 prote\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prote\u00edn je sn\u00e1\u010f <strong>jednou z najuniverz\u00e1lnej\u0161\u00edch ingredienci\u00ed<\/strong> a jeho mo\u017enosti vyu\u017eitia s\u00fa naozaj pestr\u00e9.<\/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>Najjednoduch\u0161\u00ed sp\u00f4sob konzum\u00e1cie je <strong>zmie\u0161a\u0165 ho s vodou<\/strong>. Tak vznikne ide\u00e1lny potr\u00e9ningov\u00fd n\u00e1poj, ktor\u00fd prakticky okam\u017eite pom\u00f4\u017ee s opravou po\u0161koden\u00fdch svalov po cvi\u010den\u00ed.<\/li>\n\n\n\n<li>Samozrejme, takisto ho m\u00f4\u017eete <strong>zmie\u0161a\u0165 s rastlinn\u00fdm alebo \u017eivo\u010d\u00ed\u0161nym mliekom <\/strong>a vychutna\u0165 si ho vo forme lahodn\u00e9ho kr\u00e9mov\u00e9ho n\u00e1poja.<\/li>\n\n\n\n<li>M\u00f4\u017eete z neho vytvori\u0165<strong>&nbsp;lahodn\u00fd <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ladova-kava-dalgona-coffee\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prote\u00ednov\u00fd k\u00e1vov\u00fd n\u00e1poj (Dalgona coffee)<\/strong><\/a>, ktor\u00fd v\u00e1s v hor\u00facich letn\u00fdch d\u0148och zaru\u010dene osvie\u017ei.<\/li>\n\n\n\n<li>D\u00e1 sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/3-fitness-smoothies-recepty-cokoladove-jablcno-repove-a-spenatovo-ovocne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prida\u0165 do smoothie<\/strong><\/a>, v\u010faka \u010domu vytvor\u00edte v\u00fd\u017eivn\u00fa desiatu, ktor\u00e1 zas\u00fdti na dlh\u0161\u00ed \u010das.<\/li>\n\n\n\n<li>M\u00f4\u017eete z nich vytvori\u0165 lahodn\u00e9 <strong>prote\u00ednov\u00e9 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kokosovy-chia-puding-s-bananom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pudingy<\/strong><\/a><strong> \u010di <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-predtreningova-ryzova-kasa-hotova-za-par-sekund\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ka\u0161e<\/strong><\/a>.<\/li>\n\n\n\n<li>Rovnako dobre sa d\u00e1 prote\u00edn pou\u017ei\u0165 aj pri pr\u00edprave dezertov. \u010co tak z neho vyk\u00fazli\u0165 <strong>lahodn\u00fd <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-clafoutis-francuzsky-ceresnovy-kolac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dere\u0161\u0148ov\u00fd kol\u00e1\u010d<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cokoladove-proteinove-bonbony\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dokol\u00e1dov\u00e9 bonb\u00f3ny<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/recept-nepecena-kokosova-torta-s-cokoladovou-polevou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kokosov\u00fa tortu<\/strong><\/a><strong> \u010di <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cokoladova-lavova-torta-zdobena-ovocim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dokol\u00e1dov\u00e1 l\u00e1vov\u00e1 torta<\/strong><\/a><strong>?<\/strong><\/li>\n\n\n\n<li>Prote\u00edn, samozrejme, nepatr\u00ed len do sladk\u00fdch dobr\u00f4t. Ak si zvol\u00edte variant bez pr\u00edchuti, m\u00f4\u017eete z neho vytvori\u0165 napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-perfektna-proteinova-pizza-z-tvarohoveho-cesta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cesto na lahodn\u00fa prote\u00ednov\u00fa pizzu<\/strong><\/a>.<\/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=\"Kedy_pouzivat_protein\"><\/span>Kedy pou\u017e\u00edva\u0165 prote\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ke\u010f chcete be\u017en\u00e9 pokrmy obohati\u0165 o kvalitn\u00e9 bielkoviny<\/li>\n\n\n\n<li>pri pr\u00edprave sladk\u00fdch dezertov, ktor\u00fdm chcete zv\u00fd\u0161i\u0165 podiel bielkov\u00edn<\/li>\n\n\n\n<li>samostatne ako n\u00e1poj po cvi\u010den\u00ed na podporu regener\u00e1cie&nbsp;<\/li>\n\n\n\n<li>ako snack v pr\u00edpade, \u017ee v\u00e1s prepadne hlad a nem\u00e1te \u010das pripravova\u0165 si jedlo&nbsp;<\/li>\n\n\n\n<li>kedyko\u013evek potrebujete \u013eahko zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn<\/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-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_proteinoch_pre_zeny\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o prote\u00ednoch pre \u017eeny<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tak je teda vhodn\u00fd pre \u017eeny, alebo nie?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/hfCGzfsos1s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte by\u0165 akt\u00edvne \u0161portovkyne, aby sa<strong> prote\u00edn mohol sta\u0165 be\u017enou s\u00fa\u010das\u0165ou v\u00e1\u0161ho jed\u00e1lni\u010dka<\/strong>. Vzh\u013eadom na to, \u017ee ide o koncentrovan\u00fd zdroj bielkov\u00edn, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 s <strong>vy\u0161\u0161ou s\u00fdtos\u0165ou po jedle<\/strong>, so zahnan\u00edm chuti na sladk\u00e9, a dokonca aj so <strong>zr\u00fdchlen\u00edm metabolizmu<\/strong>. Nie je to teda skvel\u00fd pomocn\u00edk len pri naberan\u00ed svalov, ale aj v kalorickom deficite. Ak sa stret\u00e1vate s m\u00fdtmi, \u017ee prote\u00edn nie je vhodn\u00fd pre \u017eeny, preto\u017ee sa po \u0148om priber\u00e1, sp\u00f4sobuje extr\u00e9mny n\u00e1rast svalov alebo m\u00e1 negat\u00edvny vplyv na na\u0161e zdravie, <strong>neverte im. S chu\u0165ou si vypite v\u00e1\u0161 prote\u00edn <\/strong>alebo ho pridajte do va\u0161ich ob\u013e\u00faben\u00fdch pokrmov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te vo svojom okol\u00ed kamar\u00e1tky, ktor\u00e9 e\u0161te nepou\u017e\u00edvaj\u00fa prote\u00edn? Zdie\u013eajte s nimi n\u00e1\u0161 \u010dl\u00e1nok. Mo\u017eno ho aj ony s ob\u013eubou zaradia do jed\u00e1lni\u010dka.&nbsp;&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-for-women\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Women\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\/collagen\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCollagen\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\u00edn nie je len pre silov\u00fdch \u0161portovcov. Ide o be\u017en\u00fa s\u00fa\u010das\u0165 jed\u00e1lni\u010dka a m\u00f4\u017ee pom\u00f4c\u0165 s chudnut\u00edm, naberan\u00edm svalov a so zn\u00ed\u017een\u00edm chuti na sladk\u00e9. Spoznajte ho viac. <\/p>\n","protected":false},"author":100,"featured_media":355881,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6048,6056,6047,6082],"filter_section":[],"filter_attribute":[13054,13880,13059,13053,13882,13056,13052,13066,13067,13057,13063,13055,13881,13070],"class_list":{"0":"post-356814","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-bielkoviny","9":"tag-doplnky-vyzivy","10":"tag-protein","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-aminokyseliny","13":"filter_attribute-chudnutie-doplnky","14":"filter_attribute-gainery-a-sacharidy","15":"filter_attribute-kolagen","16":"filter_attribute-krasa-doplnky","17":"filter_attribute-mineralne-latky","18":"filter_attribute-proteiny","19":"filter_attribute-rast-svalov","20":"filter_attribute-regeneracia","21":"filter_attribute-spalovace-tuku","22":"filter_attribute-veganske-suplementy","23":"filter_attribute-vitaminy","24":"filter_attribute-zdravie-doplnky","25":"filter_attribute-zdravie-pohyboveho-aparatu","26":"h-entry","27":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako prote\u00edn men\u00ed \u017eensk\u00e9 telo a pom\u00e1ha schudn\u00fa\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je prote\u00edn vhodn\u00fd pre \u017eeny, ak\u00e9 m\u00fdty sa s n\u00edm sp\u00e1jaj\u00fa a \u010do dok\u00e1\u017ee? 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