{"id":419511,"date":"2023-01-23T16:56:55","date_gmt":"2023-01-23T15:56:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=419511"},"modified":"2023-11-03T13:02:07","modified_gmt":"2023-11-03T12:02:07","slug":"bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/","title":{"rendered":"B\u00edlkoviny: Funkce v t\u011ble, optim\u00e1ln\u00ed p\u0159\u00edjem, zdroje v potravin\u00e1ch a co hroz\u00ed p\u0159i jejich nedostatku"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Co_jsou_bilkoviny\" title=\"Co jsou b\u00edlkoviny?\">Co jsou b\u00edlkoviny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Z_ceho_se_skladaji_bilkoviny\" title=\"Z \u010deho se skl\u00e1daj\u00ed b\u00edlkoviny?\">Z \u010deho se skl\u00e1daj\u00ed b\u00edlkoviny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Jak_rozdelujeme_aminokyseliny\" title=\"Jak rozd\u011blujeme aminokyseliny?\">Jak rozd\u011blujeme aminokyseliny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Deleni_bilkovin_podle_obsahu_aminokyselin\" title=\"D\u011blen\u00ed b\u00edlkovin podle obsahu aminokyselin\">D\u011blen\u00ed b\u00edlkovin podle obsahu aminokyselin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Jak_se_lisi_rostlinne_a_zivocisne_zdroje_bilkovin\" title=\"Jak se li\u0161\u00ed rostlinn\u00e9 a \u017eivo\u010di\u0161n\u00e9 zdroje b\u00edlkovin?\">Jak se li\u0161\u00ed rostlinn\u00e9 a \u017eivo\u010di\u0161n\u00e9 zdroje b\u00edlkovin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Jak_ziskat_dostatek_esencialnich_aminokyselin_z_rostlinnych_zdroju\" title=\"Jak z\u00edskat dostatek esenci\u00e1ln\u00edch aminokyselin z rostlinn\u00fdch zdroj\u016f?\">Jak z\u00edskat dostatek esenci\u00e1ln\u00edch aminokyselin z rostlinn\u00fdch zdroj\u016f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Metabolismus_bilkovin_Jak_se_chovaji_v_tele\" title=\"Metabolismus b\u00edlkovin: Jak se chovaj\u00ed v t\u011ble?\">Metabolismus b\u00edlkovin: Jak se chovaj\u00ed v t\u011ble?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Vyznam_bilkovin_pro_telo\" title=\"V\u00fdznam b\u00edlkovin pro t\u011blo\">V\u00fdznam b\u00edlkovin pro t\u011blo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Bilkoviny_a_hubnuti\" title=\"B\u00edlkoviny a hubnut\u00ed\">B\u00edlkoviny a hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Jak_ovlivnuji_bilkoviny_sportovni_vykon\" title=\"Jak ovliv\u0148uj\u00ed b\u00edlkoviny sportovn\u00ed v\u00fdkon?\">Jak ovliv\u0148uj\u00ed b\u00edlkoviny sportovn\u00ed v\u00fdkon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Potraviny_bohate_na_bilkoviny\" title=\"Potraviny bohat\u00e9 na b\u00edlkoviny\">Potraviny bohat\u00e9 na b\u00edlkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Kolik_bilkovin_denne_prijmout\" title=\"Kolik b\u00edlkovin denn\u011b p\u0159ijmout?\">Kolik b\u00edlkovin denn\u011b p\u0159ijmout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Meli_bychom_suplementovat_bilkoviny\" title=\"M\u011bli bychom suplementovat b\u00edlkoviny?\">M\u011bli bychom suplementovat b\u00edlkoviny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Kdy_uzivat_proteiny\" title=\"Kdy u\u017e\u00edvat proteiny?\">Kdy u\u017e\u00edvat proteiny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Co_hrozi_pri_nedostatecnem_prijmu_bilkovin\" title=\"Co hroz\u00ed p\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu b\u00edlkovin\">Co hroz\u00ed p\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Je_nadmerny_prijem_bilkovin_skodlivy\" title=\"Je nadm\u011brn\u00fd p\u0159\u00edjem b\u00edlkovin \u0161kodliv\u00fd?\">Je nadm\u011brn\u00fd p\u0159\u00edjem b\u00edlkovin \u0161kodliv\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Jak_jist_vice_bilkovin_a_splnit_jejich_doporuceny_prijem\" title=\"Jak j\u00edst v\u00edce b\u00edlkovin a splnit jejich doporu\u010den\u00fd p\u0159\u00edjem?\">Jak j\u00edst v\u00edce b\u00edlkovin a splnit jejich doporu\u010den\u00fd p\u0159\u00edjem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Co_jist_kdyz_mam_problem_s_travenim_nekterych_potravin\" title=\"Co j\u00edst, kdy\u017e m\u00e1m probl\u00e9m s tr\u00e1ven\u00edm n\u011bkter\u00fdch potravin?\">Co j\u00edst, kdy\u017e m\u00e1m probl\u00e9m s tr\u00e1ven\u00edm n\u011bkter\u00fdch potravin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Ktere_zdroje_bilkovin_jsou_nejlepsi_a_ktere_omezit\" title=\"Kter\u00e9 zdroje b\u00edlkovin jsou nejlep\u0161\u00ed a kter\u00e9 omezit?\">Kter\u00e9 zdroje b\u00edlkovin jsou nejlep\u0161\u00ed a kter\u00e9 omezit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/#Co_si_z_toho_odnest\" title=\"Co si z toho odn\u00e9st?\">Co si z toho odn\u00e9st?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\">Ze t\u0159ech makro\u017eivin, mezi n\u011b\u017e pat\u0159\u00ed krom\u011b b\u00edlkovin i tuky a sacharidy, jsou pravd\u011bpodobn\u011b pr\u00e1v\u011b b\u00edlkoviny nejv\u00edce popul\u00e1rn\u00ed. Kter\u00e1 jin\u00e1 \u017eivina je tak \u010dasto op\u011bvovan\u00e1 nap\u0159\u00edklad ve sportovn\u00ed v\u00fd\u017eiv\u011b nebo p\u0159i hubnut\u00ed? Sv\u011btla reflektor\u016f jsou na b\u00edlkoviny zam\u011b\u0159en\u00e9 opr\u00e1vn\u011bn\u011b, jeliko\u017e je pot\u0159ebujeme nejen na r\u016fst sval\u016f, ale i pro optim\u00e1ln\u00ed funkci imunitn\u00edho syst\u00e9mu \u010di celkov\u00e9 regenerace organismu. Jak\u00e9 jsou jejich dal\u0161\u00ed benefity, jak\u00fd maj\u00ed vliv na zdrav\u00ed a kolik bychom jich m\u011bli ide\u00e1ln\u011b p\u0159ij\u00edmat v\u00e1m prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_jsou_bilkoviny\"><\/span>Co jsou b\u00edlkoviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny, jinak naz\u00fdvan\u00e9 tak\u00e9 <strong>proteiny<\/strong>, jsou vedle tuk\u016f a sacharid\u016f jednou ze t\u0159ech <strong>makro\u017eivin<\/strong> v na\u0161\u00ed strav\u011b. Jeliko\u017e jsou z\u00e1kladn\u00ed stavebn\u00ed jednotkou na\u0161eho t\u011bla, jejich pravideln\u00fd p\u0159\u00edjem je nepostradateln\u00fd pro na\u0161e zdrav\u00ed. Jsou vyu\u017e\u00edv\u00e1ny nejen na v\u0161eobecn\u011b zn\u00e1m\u00fd r\u016fst sval\u016f, ale i tvorbu imunitn\u00edch bun\u011bk, enzym\u016f, hormon\u016f a dal\u0161\u00edch pot\u0159ebn\u00fdch l\u00e1tek. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Na rozd\u00edl od sacharid\u016f a tuk\u016f si na\u0161e t\u011blo <strong>nedok\u00e1\u017ee vytvo\u0159it \u017e\u00e1dnou v\u011bt\u0161\u00ed z\u00e1sobu b\u00edlkovin<\/strong>, proto je jejich dostate\u010dn\u00fd denn\u00ed p\u0159\u00edjem o to d\u016fle\u017eit\u011bj\u0161\u00ed. V t\u011ble sice cirkuluj\u00ed i <strong>voln\u00e9 <a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">aminokyseliny<\/a><\/strong> ( tzv. <strong>aminokyselinov\u00fd pool<\/strong>), kter\u00e9 slou\u017e\u00ed jako takov\u00e1 nouzov\u00e1 rezerva, ale jejich mno\u017estv\u00ed je omezen\u00e9. V t\u011ble 70kg \u010dlov\u011bka tvo\u0159\u00ed zhruba 2 % z celkov\u00e9ho mno\u017estv\u00ed aminokyselin (cca 200 g). <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dle doporu\u010den\u00ed pro americk\u00e9 obyvatelstvo na obdob\u00ed 2020-2025 (<em>Dietary Guidelines for Americans 2020-2025<\/em>) by v pr\u016fm\u011brn\u00e9 racion\u00e1ln\u00ed strav\u011b b\u011b\u017en\u00e9ho \u010dlov\u011bka m\u011bly b\u00edlkoviny tvo\u0159it <strong>10-35 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong> (p\u0159i referen\u010dn\u00edm p\u0159\u00edjmu 2000 kcal to p\u0159edstavuje 50-175 g b\u00edlkovin). Energetick\u00e1 hodnota <strong>1 g b\u00edlkovin jsou 4 kcal (17 kJ)<\/strong> stejn\u011b jako v p\u0159\u00edpad\u011b sacharid\u016f, zat\u00edmco 1 g tuku m\u00e1 9 kcal (37 kJ). Potravinov\u00e9 zdroje b\u00edlkovin najdeme v \u017eivo\u010di\u0161n\u00e9, ale i rostlinn\u00e9 \u0159\u00ed\u0161i. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mezi \u017eivo\u010di\u0161n\u00e9 zdroje b\u00edlkovin pat\u0159\u00ed nap\u0159\u00edklad:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>maso a v\u00fdrobky z masa<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vajicka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vejce<\/a><\/li>\n\n\n\n<li>ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/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 is-style-default\">Z rostlinn\u00fdch zdroj\u016f jsou na b\u00edlkoviny bohat\u00e9:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bniny<\/strong><\/a> a v\u00fdrobky z nich<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>obiloviny<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159echy a semena<\/strong><\/a><\/li>\n\n\n\n<li>rostlinn\u00e9 n\u00e1hrady masa, jako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan <\/a>\u010di robi \u201cmaso\u201d<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">A\u010dkoliv ob\u011b skupiny potravin obsahuj\u00ed b\u00edlkoviny, ty \u017eivo\u010di\u0161n\u00e9 jsou jejich lep\u0161\u00edmi zdroji. Maj\u00ed toti\u017e <strong>kvalitn\u011bj\u0161\u00ed slo\u017een\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg\" alt=\"Co obsahuje b\u00edlkoviny\" class=\"wp-image-417316\" style=\"width:843px;height:563px\" title=\"Co obsahuje b\u00edlkoviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Z_ceho_se_skladaji_bilkoviny\"><\/span>Z \u010deho se skl\u00e1daj\u00ed b\u00edlkoviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladn\u00ed stavebn\u00ed jednotkou b\u00edlkovin jsou <strong>aminokyseliny (AK)<\/strong>. Ty jsou navz\u00e1jem propojen\u00e9 tzv. <strong>peptidovou vazbou<\/strong> a tvo\u0159\u00ed tak \u0159et\u011bzce naz\u00fdvan\u00e9 <strong>peptidy<\/strong>. A\u017e \u0159et\u011bzce s po\u010dtem aminokyselin v\u011bt\u0161\u00edm ne\u017e 100 jsou pova\u017eov\u00e1ny za b\u00edlkoviny. Na\u0161e t\u011blo pot\u0159ebuje pouze 20 aminokyselin (tzv. proteinogenn\u00edch) na to, aby vytvo\u0159ilo v\u0161echny b\u00edlkoviny, kter\u00e9 pot\u0159ebuje ke sv\u00e9mu spr\u00e1vn\u00e9mu fungov\u00e1n\u00ed. Tak n\u00edzk\u00e9 \u010d\u00edslo je opravdu obdivuhodn\u00e9, proto\u017ee jak zjist\u00edte d\u00e1le t\u011blo pou\u017e\u00edv\u00e1 b\u00edlkoviny na nespo\u010detn\u00e9 mno\u017estv\u00ed \u00fa\u010del\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pro lep\u0161\u00ed pochopen\u00ed si \u0159et\u011bzce b\u00edlkovin p\u0159edstavte nap\u0159\u00edklad jako r\u016fzn\u00e1 <strong>p\u00edsmena<\/strong> navz\u00e1jem spojen\u00e1 <strong>prov\u00e1zkem<\/strong>. P\u00edsmena p\u0159edstavuj\u00ed <strong>jednotliv\u00e9 aminokyseliny<\/strong>, zat\u00edmco prov\u00e1zky, kter\u00e9 je dr\u017e\u00ed pohromad\u011b, jsou ji\u017e zmi\u0148ovan\u00e9 <strong>peptidov\u00e9 vazby<\/strong>. Aminokyseliny mohou b\u00fdt takto pospojovan\u00e9 do <strong>rozmanit\u00fdch kombinac\u00ed<\/strong> a vytv\u00e1\u0159et <strong>r\u016fzn\u011b dlouh\u00e9 \u0159et\u011bzce<\/strong>. Ka\u017ed\u00e1 z vytvo\u0159en\u00fdch variant m\u016f\u017ee m\u00edt jinou roli. Jeden \u0159et\u011bzec m\u016f\u017ee nap\u0159\u00edklad tvo\u0159it enzym, kter\u00fd pom\u00e1h\u00e1 s tr\u00e1ven\u00edm potravy, zat\u00edmco dal\u0161\u00ed m\u016f\u017ee b\u00fdt sou\u010d\u00e1st\u00ed svalov\u00e9 hmoty.<\/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\">Podle po\u010dtu aminokyselin v \u0159et\u011bzce rozli\u0161ujeme:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Oligopeptidy<\/strong> obsahuj\u00ed 2-10 aminokyselin<\/li>\n\n\n\n<li><strong>Polypeptidy<\/strong> jsou slo\u017een\u00e9 z 11-100 aminokyselin.<\/li>\n\n\n\n<li><strong>Vlastn\u00ed b\u00edlkoviny (proteiny)<\/strong> jsou tvo\u0159en\u00e9 v\u00edce ne\u017e 100 aminokyselinami.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_rozdelujeme_aminokyseliny\"><\/span>Jak rozd\u011blujeme aminokyseliny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zmi\u0148ovan\u00fdch <strong>dvacet aminokyselin<\/strong> d\u016fle\u017eit\u00fdch pro n\u00e1\u0161 \u017eivot se rozd\u011bluje na n\u011bkolik skupin. N\u011bkter\u00e9 si toti\u017e na\u0161e t\u011blo dok\u00e1\u017ee vytvo\u0159it samo, zat\u00edmco jin\u00e9 mus\u00ed z\u00edskat ze stravy nebo c\u00edlen\u011b pomoc\u00ed dopl\u0148k\u016f stravy.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg\" alt=\"\" class=\"wp-image-417334\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">1. <strong>Esenci\u00e1ln\u00ed aminokyseliny (EAK)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ty si na\u0161e t\u011blo <strong>nedok\u00e1\u017ee vyrobit<\/strong> samo, a proto je mus\u00ed p\u0159ij\u00edmat formou stravy.<\/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\">Mezi esenci\u00e1ln\u00ed aminokyseliny pat\u0159\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>leucin<\/li>\n\n\n\n<li>izoleucin<\/li>\n\n\n\n<li>valin<\/li>\n\n\n\n<li>lysin<\/li>\n\n\n\n<li>methionin<\/li>\n\n\n\n<li>fenylalanin<\/li>\n\n\n\n<li>treonin<\/li>\n\n\n\n<li>tryptofan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Zaj\u00edmavost\u00ed je, \u017ee leucin, izoleucin a valin jsou rozv\u011btven\u00e9 aminokyseliny, zn\u00e1m\u00e9 jako BCAA (<em>Branched Chain Amino Acids<\/em>), kter\u00e9 se bohat\u011b vyu\u017e\u00edvaj\u00ed ve sportovn\u00ed v\u00fd\u017eiv\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Neesenci\u00e1ln\u00ed aminokyseliny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ty si t\u011blo <strong>um\u00ed vyrobit samo<\/strong>. Nen\u00ed tak odk\u00e1zan\u00e9 na jejich p\u0159\u00edjem z venku. Jsou v\u00fdsledkem p\u0159em\u011bny esenci\u00e1ln\u00edch aminokyselin nebo vznikaj\u00ed p\u0159i r\u016fzn\u00fdch procesech rozkladu t\u011bln\u00edch b\u00edlkovin.<\/p>\n<\/div>\n<\/div>\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\">Mezi neesenci\u00e1ln\u00ed aminokyseliny pat\u0159\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alanin<\/li>\n\n\n\n<li>asparagin<\/li>\n\n\n\n<li>cystein<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/glutamin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glutamin<\/a><\/li>\n\n\n\n<li>glycin<\/li>\n\n\n\n<li>kyselina aspar\u00e1gov\u00e1<\/li>\n\n\n\n<li>kyselina glutamov\u00e1<\/li>\n\n\n\n<li>prolin<\/li>\n\n\n\n<li>serin<\/li>\n\n\n\n<li>tyrosin<\/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 is-style-default\">3. Semiesenci\u00e1ln\u00ed (podm\u00edn\u011bn\u011b esenci\u00e1ln\u00ed) <strong>aminokyseliny<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jsou ty, na jejich\u017e p\u0159\u00edjmu z potravy jsme z\u00e1visl\u00ed jen v <strong>n\u011bkter\u00fdch obdob\u00edch \u017eivota<\/strong> (nap\u0159. v d\u011btstv\u00ed).&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mezi semiesenci\u00e1ln\u00ed aminokyseliny pat\u0159\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/arginin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginin<\/a><\/li>\n\n\n\n<li>histidin<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28689,28693,53647,54058,59932\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Deleni_bilkovin_podle_obsahu_aminokyselin\"><\/span>D\u011blen\u00ed b\u00edlkovin podle obsahu aminokyselin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O r\u016fzn\u00fdch typech aminokyselin nemluv\u00edme jen tak pro nic za nic. <strong>Esenci\u00e1ln\u00ed a neesenci\u00e1ln\u00ed<\/strong> aminokyseliny se toti\u017e nach\u00e1z\u00ed v potravin\u00e1ch bohat\u00fdch na b\u00edlkoviny v r\u016fzn\u00fdch <strong>pom\u011brech a kombinac\u00edch<\/strong>. Od toho se n\u00e1sledn\u011b odv\u00edj\u00ed <strong>kvalita<\/strong> b\u00edlkovin.<\/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>Plnohodnotn\u00e9 b\u00edlkoviny<\/strong> jsou ty, kter\u00e9 obsahuj\u00ed esenci\u00e1ln\u00ed aminokyseliny v optim\u00e1ln\u00edm mno\u017estv\u00ed a pom\u011bru. Ty toti\u017e nejv\u00edce vyhovuj\u00ed pot\u0159eb\u00e1m na\u0161eho t\u011bla. Pat\u0159\u00ed mezi n\u011b zejm\u00e9na \u017eivo\u010di\u0161n\u00e9 potraviny, ale p\u0159ibli\u017euj\u00ed se k nim i n\u011bkter\u00e9 z rostlinn\u00fdch zdroj\u016f, jako nap\u0159\u00edklad s\u00f3ja, cizrna nebo <a href=\"https:\/\/gymbeam.cz\/quinoa-cerna-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">quinoa<\/a>.<\/li>\n\n\n\n<li><strong>Neplnohodnotn\u00e9 b\u00edlkoviny<\/strong> nemaj\u00ed vyv\u00e1\u017een\u00e9 mno\u017estv\u00ed esenci\u00e1ln\u00edch aminokyselin, co\u017e sni\u017euje jejich kvalitu. Mezi neplnohodnotn\u00e9 zdroje pat\u0159\u00ed v\u011bt\u0161ina rostlinn\u00fdch potravin.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_se_lisi_rostlinne_a_zivocisne_zdroje_bilkovin\"><\/span>Jak se li\u0161\u00ed rostlinn\u00e9 a \u017eivo\u010di\u0161n\u00e9 zdroje b\u00edlkovin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Oba rostlinn\u00e9 i \u017eivo\u010di\u0161n\u00e9 mohou b\u00fdt bohat\u00e9 na b\u00edlkoviny. V\u0161eobecn\u011b v\u0161ak plat\u00ed, \u017ee ty \u017eivo\u010di\u0161n\u00e9 jsou kvalitn\u011bj\u0161\u00ed ne\u017e rostlinn\u00e9, proto\u017ee maj\u00ed <strong>vhodn\u011bj\u0161\u00ed spektrum esenci\u00e1ln\u00edch aminokyselin<\/strong> pro pot\u0159eby na\u0161eho organismu. Nen\u00ed to ale tak, \u017ee by rostlinn\u00e9 potraviny n\u011bkter\u00e9 z t\u011bchto aminokyseliny v\u016fbec neobsahovaly. V\u011bt\u0161ina z nich se nach\u00e1z\u00ed v ka\u017ed\u00e9m rostlinn\u00e9m zdroji b\u00edlkovin, ale v <strong>nedostate\u010dn\u00e9m mno\u017estv\u00ed<\/strong>. Tyto chyb\u011bj\u00edc\u00ed aminokyseliny se naz\u00fdvaj\u00ed <strong>limituj\u00edc\u00ed aminokyseliny<\/strong>. Na\u0161t\u011bst\u00ed ka\u017ed\u00e9 skupin\u011b rostlinn\u00fdch potravin chyb\u00ed jin\u00e9 aminokyseliny, tak\u017ee vhodnou kombinac\u00ed rostlinn\u00fdch zdroj\u016f se m\u016f\u017eeme tohoto nedostatku t\u00e9m\u011b\u0159 zbavit. Nap\u0159\u00edklad <strong>obiloviny<\/strong> maj\u00ed nedostatek aminokyseliny <strong>lysinu<\/strong>, zat\u00edmco<strong> lu\u0161t\u011bnin\u00e1m<\/strong> chyb\u00ed <strong>methionin<\/strong>. Jejich kombinac\u00ed dok\u00e1\u017eeme vytvo\u0159it vhodn\u00e9 spektrum AK.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Vyv\u00e1\u017een\u00fd obsah EAK n\u00e1s zaj\u00edm\u00e1 hlavn\u011b proto, \u017ee b\u00edlkoviny s jejich <strong>optim\u00e1ln\u00edm pom\u011brem<\/strong> jsou v t\u011ble <strong>l\u00e9pe vyu\u017eiteln\u00e9<\/strong> (l\u00e9pe se z nich tvo\u0159\u00ed svalov\u00e9 b\u00edlkoviny apod.). <span class=\"tadv-color\" style=\"color: #ff6600\">[7,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eit\u00e9 je tak\u00e9 zm\u00ednit, \u017ee rostlinn\u00e9 zdroje se od t\u011bch \u017eivo\u010di\u0161n\u00fdch li\u0161\u00ed i <strong>ni\u017e\u0161\u00ed vst\u0159ebatelnost\u00ed<\/strong>. Obsahuj\u00ed toti\u017e <strong>antinutri\u010dn\u00ed l\u00e1tky<\/strong>, kter\u00e9 mohou vst\u0159ebatelnost jejich b\u00edlkovin sni\u017eovat. Na\u0161t\u011bst\u00ed tuto nev\u00fdhodu dok\u00e1\u017eeme n\u011bkter\u00fdmi postupy v kuchyni \u010d\u00e1ste\u010dn\u011b zm\u00edrnit. Mno\u017estv\u00ed antinutri\u010dn\u00edch l\u00e1tek sn\u00ed\u017e\u00edte nap\u0159\u00edklad <strong>namo\u010den\u00edm<\/strong> potraviny p\u0159ed jej\u00edm va\u0159en\u00edm (vodu n\u00e1sledn\u011b vylijete), <strong>kl\u00ed\u010den\u00edm<\/strong> nebo i samotn\u00fdm <strong>va\u0159en\u00edm<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[15,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg\" alt=\"Rostlinn\u00e9 zdroje b\u00edlkovin\" class=\"wp-image-417367\" style=\"width:843px;height:563px\" title=\"Rostlinn\u00e9 zdroje b\u00edlkovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_ziskat_dostatek_esencialnich_aminokyselin_z_rostlinnych_zdroju\"><\/span>Jak z\u00edskat dostatek esenci\u00e1ln\u00edch aminokyselin z rostlinn\u00fdch zdroj\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Neplnohodnotn\u00fd obsah esenci\u00e1ln\u00edch aminokyselin v <strong>rostlinn\u00fdch potravin\u00e1ch<\/strong> je d\u016fvodem, pro\u010d je zejm\u00e9na lidem, kte\u0159\u00ed na nich maj\u00ed <strong>zalo\u017eenou svou stravu<\/strong>, doporu\u010deno poctiv\u011b pl\u00e1novat sv\u016fj j\u00eddeln\u00ed\u010dek. Strava tohoto \u010dlov\u011bka by m\u011bla denn\u011b obsahovat <strong>pestr\u00e9 spektrum rostlinn\u00fdch potravin<\/strong>, aby byla pokryta pot\u0159eba <strong>v\u0161ech esenci\u00e1ln\u00edch aminokyselin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dos\u00e1hnou toho nap\u0159\u00edklad kombinac\u00ed <strong>obilovin a lu\u0161t\u011bnin<\/strong>, jeliko\u017e tyto potravinov\u00e9 skupiny se navz\u00e1jem dopl\u0148uj\u00ed v obsahu esenci\u00e1ln\u00edch AK. Neznamen\u00e1 to ale, \u017ee je nutn\u00e9 p\u0159ijmout ob\u011b skupiny v jednom j\u00eddle (a\u010dkoliv je to nejprakti\u010dt\u011bj\u0161\u00ed a nejide\u00e1ln\u011bj\u0161\u00ed). Sta\u010d\u00ed, aby byl p\u0159\u00edjem dostate\u010dn\u00fd v <strong>pr\u016fb\u011bhu cel\u00e9ho dne<\/strong>. T\u00fdk\u00e1 se to zejm\u00e9na <a href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>vegan\u016f<\/strong><\/a>, jeliko\u017e vegetari\u00e1ni konzumuj\u00ed ml\u00e9\u010dn\u00e9 v\u00fdrobky (p\u0159\u00edpadn\u011b ryby nebo vejce), co\u017e jsou plnohodnotn\u00e9 zdroje b\u00edlkovin.<\/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\">Jak kombinovat rostlinn\u00e9 zdroje b\u00edlkovin?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Zdroj<\/th><th>limituj\u00edc\u00ed AMK<\/th><th><strong>S jak\u00fdmi potravinami je kombinovat pro dopln\u011bn\u00ed limituj\u00edc\u00edch AK?<\/strong><\/th><\/tr><\/thead><tbody><tr><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Obiloviny<\/td><td>lysin, treonin<\/td><td>lu\u0161t\u011bniny<\/td><\/tr><tr><td>Lu\u0161t\u011bniny<\/td><td>methionin<\/td><td>obiloviny, o\u0159echy, semena<\/td><\/tr><tr><td>O\u0159echy a semena<\/td><td>lysin<\/td><td>lu\u0161t\u011bniny<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\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\">Jak se hodnot\u00ed kvalita b\u00edlkovin?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jak vid\u00edte, kvalita jednotliv\u00fdch b\u00edlkovin se li\u0161\u00ed. Existuje p\u0159itom n\u011bkolik metod, jak ji stanovit.<\/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>Biologick\u00e1 hodnota<\/strong> sleduje vyu\u017eitelnost b\u00edlkovin podle toho, kolik <strong>dus\u00edku<\/strong> se vylou\u010d\u00ed z t\u011bla. Dus\u00edk je toti\u017e sou\u010d\u00e1st\u00ed b\u00edlkovin a tato metoda pracuje s p\u0159edstavou, \u017ee b\u00edlkoviny, z nich\u017e vylou\u010den\u00fd dus\u00edk poch\u00e1z\u00ed, byly v t\u011ble vyu\u017eit\u00e9 na tvorbu b\u00edlkovin. Jedn\u00e1 se v\u0161ak o pom\u011brn\u011b nep\u0159esn\u00fd postup, proto\u017ee b\u00edlkoviny mohou b\u00fdt pou\u017eit\u00e9 i nap\u0159\u00edklad jako zdroj energie \u010di na dal\u0161\u00ed \u00fa\u010dely. Potraviny s nejvy\u0161\u0161\u00ed biologickou hodnotou jsou <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a> a vejce. <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/li>\n\n\n\n<li><strong>Metoda aminokyselinov\u00e9ho sk\u00f3re (Amino Acid Score, AAS)<\/strong> porovn\u00e1v\u00e1 obsah esenci\u00e1ln\u00edch aminokyselin ve sledovan\u00e9 b\u00edlkovin\u011b s<strong> referen\u010dn\u00ed b\u00edlkovinou<\/strong>, kter\u00e1 je definovan\u00e1 Sv\u011btovou zdravotnickou organizac\u00ed (WHO). B\u00edlkoviny mohou v tomto \u017eeb\u0159\u00ed\u010dku dos\u00e1hnout hodnoty 0-1, p\u0159\u00edpadn\u011b vy\u0161\u0161\u00ed, co\u017e u\u017e zna\u010d\u00ed v\u00fdrazn\u011b kvalitn\u00ed zdroj b\u00edlkovin. Mezi ty nejkvalitn\u011bj\u0161\u00ed pat\u0159\u00ed nap\u0159\u00edklad <strong>vejce<\/strong> nebo <strong>ml\u00e9ko<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/li>\n\n\n\n<li>Krom\u011b obsahu esenci\u00e1ln\u00edch aminokyselin je mo\u017en\u00e9 zohled\u0148ovat i jejich <strong>stravitelnost<\/strong>, co\u017e dok\u00e1\u017ee metoda <strong>PDCAAS<\/strong> <strong>(Protein Digestibility &#8211; Corrected Amino Acid Score).&nbsp;<\/strong>I tady mohou b\u00edlkoviny dosahovat hodnoty 0-1, p\u0159\u00edpadn\u011b vy\u0161\u0161\u00ed. \u010c\u00edm vy\u0161\u0161\u00ed hodnota, t\u00edm je b\u00edlkovina <strong>kvalitn\u011bj\u0161\u00ed<\/strong> a z\u00e1rove\u0148 <strong>straviteln\u011bj\u0161\u00ed<\/strong>. Mezi nejlep\u0161\u00ed zdroje z tohoto pohledu pat\u0159\u00ed <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00fd protein<\/strong><\/a> nebo <strong>vejce<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[11,22]<\/span><\/li>\n\n\n\n<li>Metoda <strong>DIAAS (Digestible Indispensable Amino Acid Score)&nbsp;<\/strong>bere v potaz<strong> stravitelnost b\u00edlkovin<\/strong> <strong>v tenk\u00e9m st\u0159ev\u011b<\/strong>. P\u0159edpokl\u00e1d\u00e1 se toti\u017e, \u017ee pouze b\u00edlkoviny vst\u0159ebateln\u00e9 touto cestou jsou vyu\u017eity pro tvorbu t\u011bln\u00edch b\u00edlkovin. Na p\u0159edn\u00edch p\u0159\u00ed\u010dk\u00e1ch se nad\u00e1le dr\u017e\u00ed syrov\u00e1tkov\u00fd protein, ml\u00e9ko a vejce. <span style=\"color: #ff6600\" class=\"tadv-color\">[9,23]<\/span><\/li>\n<\/ul>\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\/2023\/01\/13-60-_-OK-1124x750.jpg\" alt=\"Mezi nejlep\u0161\u00ed zdroje b\u00edlkovin pat\u0159\u00ed syrov\u00e1tkov\u00fd protein\" class=\"wp-image-417404\" style=\"width:843px;height:563px\" title=\"Mezi nejlep\u0161\u00ed zdroje b\u00edlkovin pat\u0159\u00ed syrov\u00e1tkov\u00fd protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Metabolismus_bilkovin_Jak_se_chovaji_v_tele\"><\/span>Metabolismus b\u00edlkovin: Jak se chovaj\u00ed v t\u011ble?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00e1ven\u00ed b\u00edlkovin za\u010d\u00edn\u00e1 u\u017e v <strong>\u017ealudku<\/strong>. \u017dalude\u010dn\u00ed bu\u0148ky produkuj\u00ed tzv. <strong>pepsinogen,<\/strong> kter\u00fd je n\u00e1sledn\u011b d\u00edky \u017ealude\u010dn\u00ed kyselin\u011b chlorovod\u00edkov\u00e9 p\u0159em\u011bn\u011bn\u00fd na enzym <strong>pepsin<\/strong>. Ten za\u010d\u00edn\u00e1 \u0161t\u011bpit \u0159et\u011bzce b\u00edlkovin na krat\u0161\u00ed \u00faseky. Pepsin p\u0159ich\u00e1z\u00ed o sv\u00e9 schopnosti, kdy\u017e se spole\u010dn\u011b s \u010d\u00e1ste\u010dn\u011b natr\u00e1ven\u00fdm obsahem \u017ealudku dostane d\u00e1le do tr\u00e1vic\u00edho traktu, konkr\u00e9tn\u011b do tenk\u00e9ho st\u0159eva. Tam roli p\u0159eb\u00edraj\u00ed tr\u00e1vic\u00ed enzymy <strong>pankreatick\u00e9 \u0161\u0165\u00e1vy<\/strong> (nap\u0159. trypsin, chymotrypsin nebo elast\u00e1za), kter\u00e9 \u0161t\u011bp\u00ed \u0159et\u011bzce (polypeptidy) na krat\u0161\u00ed oligopeptidy. Ty jsou d\u00e1le enzymy lo\u017een\u00fdmi na st\u0159evn\u00ed sliznici roz\u0161t\u011bpen\u00e9 na ty nejmen\u0161\u00ed jednotky &#8211; <strong>dipeptidy, tripeptidy a jednotliv\u00e9 aminokyseliny<\/strong>, kter\u00e9 se postupn\u011b vst\u0159ebou do krevn\u00edho \u0159e\u010di\u0161t\u011b. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Aminokyseliny, kter\u00e9 se vst\u0159ebaj\u00ed do krve, jsou vyu\u017eit\u00e9 na n\u011bkolik \u00fa\u010del\u016f. \u010c\u00e1st z nich je vyu\u017eita k <strong>tvorb\u011b nov\u00fdch b\u00edlkovin<\/strong> (nap\u0159. p\u0159i r\u016fstu, obnov\u011b tk\u00e1n\u00ed apod.). Jin\u00e9 jsou vyu\u017eit\u00e9 nap\u0159\u00edklad na tvorbu <strong>neb\u00edlkovinn\u00fdch l\u00e1tek<\/strong>, jako jsou biogenn\u00ed aminy \u010di <a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kreatin<\/a>. N\u011bkter\u00e9 aminokyseliny se pou\u017eij\u00ed i jako <strong>zdroj energie<\/strong>, a to v p\u0159\u00edpad\u011b, \u017ee jsou vy\u010derpan\u00e9 jin\u00e9 energetick\u00e9 zdroje (tuky, sacharidy). V tu chv\u00edli m\u016f\u017eou b\u00fdt tzv. glukogenn\u00ed aminokyseliny p\u0159em\u011bn\u011bny na gluk\u00f3zu. Jako rychl\u00fd zdroj energie funguj\u00ed i rozv\u011btven\u00e9 aminokyseliny (<a href=\"https:\/\/gymbeam.cz\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">BCAA<\/a>), a to nap\u0159\u00edklad p\u0159i sportovn\u00edm v\u00fdkonu. <span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vyznam_bilkovin_pro_telo\"><\/span>V\u00fdznam b\u00edlkovin pro t\u011blo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny maj\u00ed v t\u011ble <strong>nespo\u010detn\u00e9 mno\u017estv\u00ed funkc\u00ed.<\/strong> Snad ka\u017ed\u00e9mu, kde se u\u017e n\u011bkdy zaj\u00edmal o v\u00fd\u017eivu je zn\u00e1mo, \u017ee tato \u017eivina je pot\u0159ebn\u00e1 pro r\u016fst a udr\u017een\u00ed svalov\u00e9 hmoty. Nen\u00ed to ale zdaleka jedin\u00e1 funkce. Pr\u00e1v\u011b naopak, t\u011b\u017eko bychom hledali proces, ve kter\u00e9m by nehr\u00e1ly b\u00edlkoviny n\u011bjakou roli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg\" alt=\"Vliv b\u00edlkovin na zdrav\u00ed\" class=\"wp-image-417422\" title=\"Vliv b\u00edlkovin na zdrav\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK.jpg 1395w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Vliv b\u00edlkovin na celkov\u00e9 zdrav\u00ed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u00edlkoviny jsou<strong> z\u00e1kladn\u00ed stavebn\u00ed materi\u00e1l<\/strong> v\u0161ech tk\u00e1n\u00ed a org\u00e1n\u016f. Tvo\u0159\u00ed nejen <strong>svalovou hmotu<\/strong>, ale i <strong>kosti, k\u016f\u017ei, \u0161lachy, vazy<\/strong> apod. Pr\u00e1v\u011b v t\u011bchto \u010d\u00e1stech t\u011bla se nach\u00e1z\u00ed <a href=\"https:\/\/gymbeam.cz\/kolagen\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kolagen<\/a>, kter\u00fd tvo\u0159\u00ed t\u00e9m\u011b\u0159 a\u017e t\u0159etinu v\u0161ech b\u00edlkovin v t\u011ble.<\/li>\n\n\n\n<li>Jeliko\u017e b\u00edlkoviny tvo\u0159\u00ed v\u0161echny zm\u00edn\u011bn\u00e9 \u010d\u00e1sti lidsk\u00e9ho t\u011bla, jsou nepostradateln\u00e9 i pro jeho <strong>r\u016fst a v\u00fdvoj<\/strong>.<\/li>\n\n\n\n<li>Bez b\u00edlkovin by nebyly mo\u017en\u00e9 procesy <strong>regenerace<\/strong> (nap\u0159\u00edklad svalov\u00e9 hmoty po sportovn\u00edm v\u00fdkonu), jako i nap\u0159\u00edklad <strong>hojen\u00ed ran po \u00farazu<\/strong>.<\/li>\n\n\n\n<li>B\u00edlkoviny dokonce poh\u00e1n\u00ed d\u016fle\u017eit\u00e9 biochemick\u00e9 reakce. Je to d\u00edky tomu, \u017ee <strong>enzymy<\/strong>, kter\u00e9 to maj\u00ed za \u00fakol, jsou v\u011bt\u0161inou proteiny. \u00da\u010dastn\u00ed se nap\u0159\u00edklad tvorby energie uvnit\u0159 bun\u011bk. Maj\u00ed ale d\u016fle\u017eit\u00e9 \u00fakoly i mimo bu\u0148ky, a to nap\u0159\u00edklad jako<strong> tr\u00e1vic\u00ed enzymy<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/li>\n\n\n\n<li><strong>Imunitn\u00ed syst\u00e9m<\/strong> nebo <strong>sr\u00e1\u017een\u00ed krve<\/strong> by tak\u00e9 bez b\u00edlkovin nefungovalo.<\/li>\n\n\n\n<li>Proteiny tak\u00e9 pom\u00e1haj\u00ed v tele p\u0159en\u00e1\u0161et informace mezi r\u016fzn\u00fdmi oblastmi. Roli po\u0161\u0165\u00e1k\u016f, kter\u00fd tento p\u0159enos informac\u00ed zabezpe\u010duj\u00ed, pln\u00ed l\u00e1tky naz\u00fdvan\u00e9 <strong>hormony<\/strong>. V\u011bt\u0161ina hormon\u016f je tvo\u0159ena pr\u00e1v\u011b <strong>b\u00edlkovinami a polypeptidy.<\/strong><span style=\"color: #ff6600\" class=\"tadv-color\"> [3,13]<\/span><\/li>\n\n\n\n<li>B\u00edlkoviny maj\u00ed tak\u00e9 za \u00fakol transportovat po t\u011ble \u017eiviny. Bez nich by t\u011blo nedok\u00e1zalo p\u0159en\u00e1\u0161et <strong>kysl\u00edk<\/strong> nebo p\u0159esouvat <strong>cholesterol nebo cukr z krve do bun\u011bk.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Bilkoviny_a_hubnuti\"><\/span>B\u00edlkoviny a hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny maj\u00ed p\u0159i hubnut\u00ed <strong>nezastupitelnou roli<\/strong>. Ne jen tak pro nic za nic jsou na nich <strong>postaveny mnoh\u00e9 diety<\/strong>, jako jsou r\u016fzn\u00e9 vysokoproteinov\u00e9 diety, nap\u0159\u00edklad i ty v pr\u00e1\u0161kov\u00e9 form\u011b, kter\u00e9 slibuj\u00ed z\u00e1zraky. V \u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b v\u00e1s v\u0161ak nechceme nab\u00e1dat k hubnut\u00ed podobn\u00fdmi zp\u016fsoby. Konec konc\u016f, mo\u017en\u00e1 u\u017e jste sami zjistili, \u017ee a\u010dkoliv jsou ze za\u010d\u00e1tku \u00fa\u010dinn\u00e9, jsou dlouhodob\u011b neudr\u017eiteln\u00e9 a prakticky v\u017edy vedou k jojo efektu. B\u00edlkoviny ale maj\u00ed na\u0161t\u011bst\u00ed <strong>pozitivn\u00ed efekt p\u0159i hubnut\u00ed<\/strong>, i kdy\u017e jsou sou\u010d\u00e1st\u00ed v<strong>yv\u00e1\u017een\u00e9ho j\u00eddeln\u00ed\u010dku na hubnut\u00ed bez jak\u00fdchkoliv extr\u00e9m\u016f<\/strong>. Jak\u00e9 benefity to jsou?<\/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>Dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin podporuje r\u016fst svalov\u00e9 hmoty. C\u00edlem hubnut\u00ed by toti\u017e ide\u00e1ln\u011b m\u011blo b\u00fdt<strong> sn\u00ed\u017een\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a udr\u017een\u00ed<\/strong>, p\u0159\u00edpadn\u011b <strong>budov\u00e1n\u00ed sval\u016f<\/strong> (kter\u00e9 je mo\u017en\u00e9 i p\u0159i kalorick\u00e9m deficitu, ale neobejde se bez dostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin a silov\u00e9ho tr\u00e9ninku). Bez b\u00edlkovin tedy t\u011bchto zm\u011bn nedos\u00e1hneme.<\/li>\n\n\n\n<li><strong>Svalov\u00e1 hmota<\/strong>, kterou si i d\u00edky b\u00edlkovin\u00e1m zachov\u00e1me nebo dokonce zv\u00fd\u0161\u00edme jej\u00ed mno\u017estv\u00ed, spot\u0159ebov\u00e1v\u00e1 pom\u011brn\u011b <strong>hodn\u011b energie<\/strong>. \u010c\u00edm v\u00edce m\u00e1me sval\u016f, t\u00edm v\u00edce energie sp\u00e1l\u00edme jen p\u0159i udr\u017eov\u00e1n\u00ed \u017eivotn\u00edch funkc\u00ed na\u0161eho t\u011bla. Jinak \u0159e\u010deno, m\u00e1me vy\u0161\u0161\u00ed <strong>baz\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zrychlit-metabolismus-a-spalovat-vice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">metabolismus<\/a><\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/li>\n\n\n\n<li>B\u00edlkoviny maj\u00ed <strong>nejvy\u0161\u0161\u00ed termick\u00fd efekt<\/strong> ze v\u0161ech \u017eivin. To znamen\u00e1, \u017ee <strong>p\u0159i jejich tr\u00e1ven\u00ed sp\u00e1l\u00edme nejv\u00edce energie<\/strong>. Toto mno\u017estv\u00ed p\u0159edstavuje a\u017e 20-30 % celkov\u00e9ho p\u0159\u00edjmu energie z b\u00edlkovin. Ze 100 kcal ve form\u011b b\u00edlkovin tak vyu\u017eijeme zhruba 70-80 kcal (z\u00e1le\u017e\u00ed na typu b\u00edlkoviny).<\/li>\n\n\n\n<li>P\u0159\u00edjem b\u00edlkovin m\u00e1 vliv i na <strong>apetit<\/strong>, a to pravd\u011bpodobn\u011b d\u00edky \u00fa\u010dinku na funkci hormon\u016f, kter\u00e9 do mozku pos\u00edlaj\u00ed informaci o sytosti, jako jsou nap\u0159\u00edklad cholecystokinin nebo glukagon &#8211; like peptid 1 (GLP-1). B\u00edlkoviny maj\u00ed <strong>nejvy\u0161\u0161\u00ed syt\u00edc\u00ed schopnost<\/strong> ze v\u0161ech makro\u017eivin. <span style=\"color: #ff6600\" class=\"tadv-color\">[5,19]<\/span><\/li>\n\n\n\n<li>Dostatek b\u00edlkovin v j\u00eddeln\u00ed\u010dku tak pom\u00e1h\u00e1 <strong>p\u0159edch\u00e1zet hladu<\/strong> i p\u0159i sn\u00ed\u017een\u00e9m p\u0159\u00edjmu energie, kter\u00fd pot\u0159ebujeme na to, abychom \u00fasp\u011b\u0161n\u011b zhubli.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny nav\u00edc <strong>sni\u017euj\u00ed glykemick\u00fd index potravin<\/strong>. To znamen\u00e1, \u017ee zpomaluj\u00ed <strong>vst\u0159eb\u00e1v\u00e1n\u00ed sacharid\u016f ze st\u0159eva do krve<\/strong>, a tak zpomaluj\u00ed zvy\u0161ov\u00e1n\u00ed hladiny krevn\u00edho cukru po j\u00eddle. T\u00edmto zp\u016fsobem p\u0159edch\u00e1z\u00ed prudk\u00fdm <strong>v\u00fdkyv\u016fm hladiny cukru v krvi (glyk\u00e9mie)<\/strong>, kter\u00e9 jsou spojen\u00e9 s \u010dast\u00fdmi <a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>chut\u011bmi na sladk\u00e9<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg\" alt=\"Jak n\u00e1m mohou b\u00edlkoviny pomoci p\u0159i hubnut\u00ed?\" class=\"wp-image-417452\" style=\"width:843px;height:562px\" title=\"Jak n\u00e1m mohou b\u00edlkoviny pomoci p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_ovlivnuji_bilkoviny_sportovni_vykon\"><\/span>Jak ovliv\u0148uj\u00ed b\u00edlkoviny sportovn\u00ed v\u00fdkon?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sport a spr\u00e1vn\u00e1 v\u00fd\u017eiva by m\u011bli j\u00edt ruku v ruce, pokud chceme dosahovat na\u0161ich sportovn\u00edch c\u00edl\u016f. B\u00edlkoviny tu hraj\u00ed nezastupitelnou roli, a to zejm\u00e9na v p\u0159\u00edpad\u011b <strong>silov\u00fdch sport\u016f<\/strong>. Sv\u00e1 pozitiva ale maj\u00ed i u t\u011bch vytrvalostn\u00edch.<\/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\">1. B\u00edlkoviny a silov\u00fd sport<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vhodn\u011b zvolen\u00fd p\u0159\u00edjem b\u00edlkovin umo\u017e\u0148uje<a href=\"https:\/\/gymbeam.cz\/budovani-svalove-hmoty\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong> r\u016fst svalov\u00e9 hmoty<\/strong><\/a>. Jejich optim\u00e1ln\u00ed mno\u017estv\u00ed se odv\u00edj\u00ed od <strong>typu sportovn\u00ed aktivity a jej\u00ed frekvence a intenzity<\/strong>, jako i od <strong>t\u011blesn\u00e9ho slo\u017een\u00ed a c\u00edl\u016f sportovce<\/strong>. V\u0161eobecn\u011b plat\u00ed, \u017ee na vytvo\u0159en\u00ed nov\u00fdch sval\u016f je pot\u0159eba p\u0159ij\u00edmat <strong>v\u00edce b\u00edlkovin, ne\u017e na\u0161e t\u011blo pot\u0159ebuje na udr\u017een\u00ed t\u011bch<\/strong>, kter\u00e9 u\u017e m\u00e1. B\u00edlkoviny v\u0161ak samoz\u0159ejm\u011b nejsou jedinou d\u016fle\u017eitou \u017eivinou p\u0159i budov\u00e1n\u00ed sval\u016f. D\u016fle\u017eit\u00fd je tak\u00e9 optim\u00e1ln\u00ed p\u0159\u00edjem <strong>sacharid\u016f, tuk\u016f a dal\u0161\u00edch \u017eivin<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[10,26]<\/span><\/li>\n\n\n\n<li>V t\u011ble <strong>prob\u00edhaj\u00ed neust\u00e1le dva procesy &#8211; synt\u00e9za<\/strong>, tedy<strong> tvorba<\/strong> b\u00edlkovin (MPS- Muscle Protein Synthesis) a <strong>rozklad<\/strong> b\u00edlkovin (MPB- Muscle Protein Breakdown). Tyto dva procesy mezi sebou <strong>soupe\u0159\u00ed<\/strong> a je na n\u00e1s, kter\u00fdm sm\u011brem se ru\u010di\u010dka v\u00e1hy posune. Pokud budeme p\u0159ij\u00edmat <strong>dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin, energie<\/strong> a podporovat svaly i <strong>silov\u00fdm cvi\u010den\u00edm<\/strong>, m\u016f\u017eeme zabr\u00e1nit rozpadu b\u00edlkovin a podpo\u0159it jejich tvorbu. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n\n\n\n<li>Optim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin tak\u00e9 pom\u00e1h\u00e1 svalovou hmotu <strong>chr\u00e1nit<\/strong>. N\u00e1sledkem n\u00e1ro\u010dn\u00e9ho intenzivn\u00edho sportovn\u00edho v\u00fdkonu, p\u0159i kalorick\u00e9m deficitu nebo nap\u0159\u00edklad v pr\u016fb\u011bhu nemoci mohou b\u00fdt b\u00edlkoviny ze sval\u016f pou\u017e\u00edv\u00e1ny jako <strong>zdroj energie<\/strong>. \u010c\u00edm v\u00edce jich ale p\u0159ijmeme stravou, t\u00edm m\u00e9n\u011b budou od\u010derp\u00e1v\u00e1ny b\u00edlkoviny zabudovan\u00e9 ve svalech. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n\n\n\n<li>B\u00edlkoviny jsou tak\u00e9 nepostradateln\u00e9 pro <strong>regeneraci sval\u016f<\/strong>. Svaly se po cvi\u010den\u00ed nejen obnovuj\u00ed, ale t\u00edmto procesem se mohou i zv\u011bt\u0161ovat a zes\u00edlit. B\u00edlkoviny slou\u017e\u00ed jako stavebn\u00ed materi\u00e1l p\u0159i t\u00e9to obnov\u011b svalov\u00e9 hmoty.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li>Nem\u016f\u017eeme zapomenout ani na roli b\u00edlkovin v jin\u00fdch tk\u00e1n\u00edch. Sport klade n\u00e1roky nejen na svaly, ale i na <strong>kosti, \u0161lachy, vazy<\/strong> apod. P\u0159im\u011b\u0159en\u00e9 mno\u017estv\u00ed b\u00edlkovin v j\u00eddeln\u00ed\u010dku pom\u00e1h\u00e1 udr\u017eet v kondici i tyto \u010d\u00e1sti t\u011bla, p\u0159\u00edpadn\u011b pom\u00e1h\u00e1 s jejich <strong>hojen\u00edm po \u00farazu<\/strong>.<\/li>\n<\/ul>\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\/2023\/01\/IMG_5716-_-OK-1124x749.jpg\" alt=\"B\u00edlkoviny a silov\u00fd sport\" class=\"wp-image-417470\" style=\"width:843px;height:562px\" title=\"B\u00edlkoviny a silov\u00fd sport\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. B\u00edlkoviny a vytrvalostn\u00ed sport<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkter\u00e9 z v\u00fd\u0161e zm\u00edn\u011bn\u00fdch \u00fa\u010dink\u016f b\u00edlkovin se uplat\u0148uj\u00ed i p\u0159i vytrvalostn\u00edch sportech. B\u011b\u017eci, cyklist\u00e9 \u010di jin\u00ed vytrvalostn\u00ed sportovci ocen\u00ed zejm\u00e9na vliv b\u00edlkovin na <strong>regeneraci a ochranu sval\u016f b\u011bhem v\u00fdkonu<\/strong>. A\u010dkoliv konzumace b\u00edlkovin v pr\u016fb\u011bhu aktivity pravd\u011bpodobn\u011b nepodporuje samotn\u00fd v\u00fdkon, m\u016f\u017ee <strong>pomoci sn\u00ed\u017eit rozpad svalov\u00fdch b\u00edlkovin n\u00e1sledkem n\u00e1ro\u010dn\u00e9ho cvi\u010den\u00ed.<\/strong> Stejn\u011b tak m\u016f\u017ee pomoci s <strong>regenerac\u00ed sval\u016f po v\u00fdkonu<\/strong>, podobn\u011b jako je tomu u silov\u00fdch sport\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Potraviny_bohate_na_bilkoviny\"><\/span>Potraviny bohat\u00e9 na b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jak ji\u017e bylo zm\u00edn\u011bno, b\u00edlkoviny z\u00edsk\u00e1me jak ze <strong>\u017eivo\u010di\u0161n\u00fdch<\/strong>, tak i z <strong>rostlinn\u00fdch potravin<\/strong>. Jednotliv\u00e9 skupiny potravin se ale li\u0161\u00ed <strong>mno\u017estv\u00edm b\u00edlkovin a jejich kvalitou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. \u017divo\u010di\u0161n\u00e9 potraviny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tyto b\u00edlkovinn\u00e9 zdroje jsou v\u0161eobecn\u011b d\u00edky optim\u00e1ln\u00edmu pom\u011bru a mno\u017estv\u00ed aminokyselin pova\u017eovan\u00e9 za <strong>plnohodnotn\u00e9<\/strong>. Kolik b\u00edlkovin pr\u016fm\u011brn\u011b obsahuj\u00ed jednotliv\u00e9 potraviny a potravinov\u00e9 skupiny?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Skupina potravin<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Pr\u016fm\u011brn\u00fd obsah b\u00edlkovin\/ 100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td>maso<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td>\u0161unka (min. 90 % masa)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td>ryby<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td>vejce<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td>ml\u00e9ko a zakysan\u00e9 v\u00fdrobky<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134 g<\/td><\/tr><tr><td>s\u00fdry<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Rostlinn\u00e9 potraviny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jeliko\u017e rostlinn\u00e9 potraviny maj\u00ed v obsahu esenci\u00e1ln\u00edch aminokyselin rezervy, v\u0161eobecn\u011b je pova\u017eujeme za <strong>neplnohodnotn\u00e9<\/strong>. Najdou se ale v\u00fdjimky, kter\u00e9 vy\u010dn\u00edvaj\u00ed z \u0159ady a obsahem aminokyselin se p\u0159ibli\u017euj\u00ed \u017eivo\u010di\u0161n\u00fdm zdroj\u016fm b\u00edlkovin. Mezi n\u011b pat\u0159\u00ed nap\u0159\u00edklad <strong>s\u00f3ja, cizrna a pseudoobiloviny<\/strong> (amarant, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">quinoa<\/a>). <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Skupina potravin<\/th><th>Pr\u016fm\u011brn\u00fd obsah b\u00edlkovin\/ 100 g<\/th><\/tr><\/thead><tbody><tr><td>lu\u0161t\u011bniny<\/td><td>20 g<\/td><\/tr><tr><td>pseudoobiloviny<\/td><td>15 g<\/td><\/tr><tr><td>obiloviny<\/td><td>13 g<\/td><\/tr><tr><td>o\u0159echy a semena<\/td><td>15\u201320 g<\/td><\/tr><tr><td>alternativy masa tofu, tempeh, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a>, robi maso a pod.)<\/td><td>15\u201325 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud chcete p\u0159idat do sv\u00e9ho j\u00eddeln\u00ed\u010dku nov\u00e9 b\u00edlkovinn\u00e9 potraviny, nechte se inspirovat i na\u0161\u00edm \u010dl\u00e1nkem <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Orientovat se v rostlinn\u00fdch zdroj\u00edch b\u00edlkovin v\u00e1m pomohou tyto \u010dl\u00e1nky:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak\u00e9 zdroje rostlinn\u00fdch b\u00edlkovin jsou nejlep\u0161\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku?<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/rostlinne-alternativy-masa-ktere-jsou-nejlepsi-kolik-bilkovin-obsahuji-a-dokazi-maso-plne-nahradit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Rostlinn\u00e9 alternativy masa: Kter\u00e9 jsou nejlep\u0161\u00ed, kolik b\u00edlkovin obsahuj\u00ed a dok\u00e1\u017eou maso \u00fapln\u011b nahradit?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolik_bilkovin_denne_prijmout\"><\/span>Kolik b\u00edlkovin denn\u011b p\u0159ijmout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny tvo\u0159\u00ed v\u0161eobecn\u011b <strong>10-35 % na\u0161eho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. Jedno konkr\u00e9tn\u00ed doporu\u010den\u00ed, kter\u00e9 by platilo pro ka\u017ed\u00e9ho ale neexistuje, proto\u017ee p\u0159\u00edjem b\u00edlkovin je velmi<strong> individu\u00e1ln\u00ed<\/strong> a odv\u00edj\u00ed se od mnoha faktor\u016f.<\/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\">Pot\u0159eba b\u00edlkovin z\u00e1vis\u00ed na:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u011bku jedince<\/li>\n\n\n\n<li>zdravotn\u00edm stavu<\/li>\n\n\n\n<li>mno\u017estv\u00ed svalov\u00e9 hmoty<\/li>\n\n\n\n<li>m\u00ed\u0159e pohybov\u00e9 aktivity<\/li>\n\n\n\n<li>typu vykon\u00e1van\u00e9 sportovn\u00ed aktivity<\/li>\n\n\n\n<li>frekvenci a intenzit\u011b cvi\u010den\u00ed<\/li>\n\n\n\n<li>c\u00edlech (hubnut\u00ed, nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty, udr\u017eov\u00e1n\u00ed hmotnosti apod.)<\/li>\n<\/ul>\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\/2023\/01\/IMG_9370_-1124x749.jpg\" alt=\"\" class=\"wp-image-417195\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin bychom m\u011bli denn\u011b p\u0159ijmout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Pokud se nechcete tr\u00e1pit konkr\u00e9tn\u00edmi po\u010dty, <strong>vyu\u017eijte na\u0161i <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">online kalkula\u010dku<\/a><\/strong> pro v\u00fdpo\u010det va\u0161eho doporu\u010den\u00e9ho energetick\u00e9ho p\u0159\u00edjmu a mno\u017estv\u00ed \u017eivin. Pokud se ale o tom chcete dozv\u011bd\u011bt n\u011bco v\u00edc, ud\u011bl\u00e1te dob\u0159e, kdy\u017e budete \u010d\u00edst d\u00e1le.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladn\u00ed doporu\u010den\u00ed tvrd\u00ed, \u017ee denn\u011b bychom m\u011bli p\u0159ijmout minim\u00e1ln\u011b <strong>0,8 g b\u00edlkovin \/ kg t\u011blesn\u00e9 hmotnosti.<\/strong> Jako vhodn\u011bj\u0161\u00ed se ale jev\u00ed mno\u017estv\u00ed <strong>1 g b\u00edlkovin \/ kg t\u011blesn\u00e9 hmotnosti<\/strong>. Pro \u017eenu s hmotnost\u00ed 60 kg to p\u0159edstavuje denn\u00ed p\u0159\u00edjem <strong>60 g b\u00edlkovin<\/strong>. Jedn\u00e1 se ale o mno\u017estv\u00ed, kter\u00e9 by mohlo sta\u010dit \u010dlov\u011bku, kter\u00fd se celkov\u011b p\u0159\u00edli\u0161 neh\u00fdbe, nesportuje a ne\u017eije aktivn\u011b. [10,12,26]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">V jin\u00e9 situaci je ten, kdo je <strong>fyzicky aktivn\u011bj\u0161\u00ed<\/strong> nebo dokonce<strong> c\u00edlen\u011b sportuje<\/strong>. Doporu\u010den\u00e9 mno\u017estv\u00ed se v tomto p\u0159\u00edpad\u011b zvy\u0161uje a\u017e na <strong>1,4-2 g \/ kg hmotnosti<\/strong>, p\u0159i\u010dem\u017e je v\u00fdhodn\u011bj\u0161\u00ed p\u0159ibli\u017eovat se k vy\u0161\u0161\u00edm hodnot\u00e1m. Pro sportuj\u00edc\u00ed \u017eenu s hmotnost\u00ed 60 kg to p\u0159edstavuje <strong>84-120 g b\u00edlkovin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud by ta stejn\u00e1 \u017eena cht\u011bla <strong>nabrat svalovou hmotu<\/strong>, m\u016f\u017ee t\u011b\u017eit z vy\u0161\u0161\u00edho p\u0159\u00edjmu v podob\u011b<strong> 1,6-2,4 g b\u00edlkovin \/ kg (96-144 g b\u00edlkovin)<\/strong>. Vy\u0161\u0161\u00ed hodnoty mohou b\u00fdt vhodn\u00e9 ve chv\u00edli, kdy podstupuje velmi n\u00e1ro\u010dn\u00fd tr\u00e9ninkov\u00fd program. Rozmez\u00ed<strong> 1,6-2,4 g b\u00edlkovin\/kg<\/strong> se doporu\u010duje i p\u0159i <strong>hubnut\u00ed<\/strong>, a to zejm\u00e9na u lid\u00ed, kte\u0159\u00ed jsou u\u017e p\u016fvodn\u011b \u0161t\u00edhl\u00ed a cht\u011bj\u00ed si pouze &#8220;doladit formu&#8221;. P\u0159i nadv\u00e1ze a obezit\u011b se doporu\u010duje p\u0159ijmout denn\u011b <strong>1,2-1,5 g\/kg re\u00e1ln\u00e9 t\u011blesn\u00e9 hmotnosti.<\/strong> [25]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u00darove\u0148 aktivity<\/strong><\/th><th><strong>Doporu\u010den\u00fd p\u0159\u00edjem b\u00edlkovin<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Sedav\u00fd zp\u016fsob \u017eivota<\/td><td>0,8\u20131 g\/ kg<\/td><\/tr><tr><td>Sportuj\u00edc\u00ed, aktivn\u011b \u017eij\u00edc\u00ed \u010dlov\u011bk<\/td><td>1,4\u20132 g\/ kg<\/td><\/tr><tr><td>Nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty<\/td><td>1,6\u20132,4 g\/ kg<\/td><\/tr><tr><td>Hubnut\u00ed<\/td><td>1,6\u20132,4 g\/ kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Meli_bychom_suplementovat_bilkoviny\"><\/span>M\u011bli bychom suplementovat b\u00edlkoviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkdy m\u016f\u017ee b\u00fdt opravdu probl\u00e9m p\u0159ijmout dostatek b\u00edlkovin formou b\u011b\u017en\u00fdch potravin. Nap\u0159\u00edklad pokud jsme n\u011bkde na cest\u00e1ch nebo m\u00e1me vyt\u00ed\u017een\u00fd pracovn\u00ed den, <strong>hod\u00ed se m\u00edt s sebou n\u011bjakou &#8220;rychlovku&#8221;, kter\u00e1 n\u00e1s zasyt\u00ed a dopln\u00ed b\u00edlkoviny<\/strong>. Samoz\u0159ejmost\u00ed je <strong>kvalitn\u00ed a pestr\u00fd j\u00eddeln\u00ed\u010dek<\/strong>, v n\u011bm\u017e jsou hlavn\u00edm zdrojem b\u00edlkovin potraviny jako<strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, ml\u00e9\u010dn\u00e9 v\u00fdrobky, lu\u0161t\u011bniny<\/strong> apod. V p\u0159\u00edpad\u011b pot\u0159eby ho v\u0161ak bez probl\u00e9m\u016f m\u016f\u017eeme doplnit o r\u016fzn\u00e9 dal\u0161\u00ed proteinov\u00e9 potraviny. Nemluv\u011b o tom, \u017ee se jedn\u00e1 o dobroty, kter\u00e9 uspokoj\u00ed na\u0161e chut\u011b na sladk\u00e9 a slan\u00e9 &#8220;ne\u0159esti&#8221; a p\u0159itom n\u00e1m dodaj\u00ed kvalitn\u00ed \u017eiviny.<\/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\">Pro tyto p\u0159\u00edpady se hod\u00ed nap\u0159\u00edklad:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/proteinove-cookies\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 su\u0161enky<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-a-krekry\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 krekry<\/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 class=\"wp-block-paragraph\">S v\u00fdb\u011brem toho nejlep\u0161\u00edho produktu v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-jak-si-vybrat-kvalitni-proteinovou-tycinku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak si vybrat kvalitn\u00ed proteinovou ty\u010dinku?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg\" alt=\"suplementace b\u00edlkovin\" class=\"wp-image-417213\" style=\"width:843px;height:562px\" title=\"suplementace b\u00edlkovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kdy_uzivat_proteiny\"><\/span>Kdy u\u017e\u00edvat proteiny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Samostatnou kapitolou jsou <strong>proteinov\u00e9 pr\u00e1\u0161ky<\/strong>, v\u0161eobecn\u011b n\u00e1m v\u0161em zn\u00e1m\u00e9 jako &#8220;ty proteiny, kter\u00e9 si sm\u00edch\u00e1me s vodou po cvi\u010den\u00ed.&#8221; I ty mohou m\u00edt v j\u00eddeln\u00ed\u010dku sv\u00e9 \u010destn\u00e9 m\u00edsto. Hod\u00ed se jako rychl\u00fd <strong>zdroj b\u00edlkovin po tr\u00e9ninku<\/strong>, ale i jako dopln\u011bk b\u00edlkovin do n\u011bkter\u00e9ho z <strong>denn\u00edch j\u00eddel<\/strong> (nap\u0159\u00edklad jako zdroj b\u00edlkovin v ovesn\u00e9 ka\u0161i).<\/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>Jako prvn\u00ed a nejlep\u0161\u00ed variantou se nab\u00edz\u00ed <a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00fd protein<\/strong><\/a> (whey protein), kter\u00fd m\u00e1 nejen optim\u00e1ln\u00ed a vyv\u00e1\u017een\u00fd pom\u011br aminokyselin, ale i mnoho dal\u0161\u00edch<a href=\"https:\/\/gymbeam.cz\/blog\/syrovatkovy-protein-a-jeho-vliv-na-rust-svalu-hubnuti-a-zdravi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong> zdravotn\u00edch benefit\u016f<\/strong><\/a>.<\/li>\n\n\n\n<li>Mo\u017enost\u00ed jsou tak\u00e9 r\u016fzn\u00e9 <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>rostlinn\u00e9 proteiny<\/strong><\/a>. <a href=\"https:\/\/gymbeam.cz\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">S\u00f3jov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/konopny-protein-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">konopn\u00fd<\/a> \u010di dal\u0161\u00ed jsou dobr\u00fdm pomocn\u00edkem v j\u00eddeln\u00ed\u010dku <strong>vegan\u016f<\/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 class=\"wp-block-paragraph\">Pokud si vybereme spr\u00e1vn\u011b, proteiny mohou b\u00fdt p\u0159\u00edjemn\u00fdm zpest\u0159en\u00edm j\u00eddeln\u00ed\u010dku a slou\u017eit k dopln\u011bn\u00ed kvalitn\u00edch b\u00edlkovin. Pokud budou skute\u010dn\u011b pouze dopl\u0148kem a ne n\u00e1hradou jin\u00fdch zdroj\u016f b\u00edlkovin, je \u00fapln\u011b v po\u0159\u00e1dku, aby se v na\u0161\u00ed strav\u011b objevovaly pravideln\u011b.<\/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>Jak si vybrat ten nejlep\u0161\u00ed protein v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-vybrat-spravny-protein-na-hubnuti-nebo-rust-svalu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak si vybrat spr\u00e1vn\u00fd protein na hubnut\u00ed nebo r\u016fst sval\u016f?<\/strong><\/a><\/li>\n\n\n\n<li>\u010cl\u00e1nek s n\u00e1zvem <a href=\"https:\/\/gymbeam.cz\/blog\/jaky-protein-si-vybrat-syrovatkovy-koncentrat-izolat-nebo-hydrolyzat\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kter\u00fd protein si vybrat? Syrov\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t nebo hydrolyz\u00e1t?<\/strong><\/a> v\u00e1m pom\u016f\u017ee vybrat si z r\u016fzn\u00fdch druh\u016f syrov\u00e1tkov\u00e9ho proteinu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg\" alt=\"Kdy u\u017e\u00edvat proteiny\" class=\"wp-image-417230\" style=\"width:843px;height:563px\" title=\"Kdy u\u017e\u00edvat proteiny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_hrozi_pri_nedostatecnem_prijmu_bilkovin\"><\/span>Co hroz\u00ed p\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu b\u00edlkovin je zv\u00fd\u0161en\u00e9 riziko naru\u0161en\u00ed n\u011bkter\u00fdch d\u016fle\u017eit\u00fdch proces\u016f v organismu, pro kter\u00e9 jsou b\u00edlkoviny pot\u0159ebn\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>Nen\u00ed mo\u017en\u00e9 budovat <strong>svalovou hmotu<\/strong> (hypertrofie), ale naopak m\u016f\u017ee doch\u00e1zet k jej\u00edmu <strong>\u00fabytku<\/strong> (atrofie).<\/li>\n\n\n\n<li>Jeliko\u017e b\u00edlkoviny jsou stavebn\u00edm materi\u00e1lem i jin\u00fdch tk\u00e1n\u00ed, nedostatek se m\u016f\u017ee projevit i <strong>zv\u00fd\u0161en\u00fdm rizikem zlomenin, ko\u017en\u00edmi zm\u011bnami<\/strong> \u010di nap\u0159\u00edklad<strong> vypad\u00e1v\u00e1n\u00edm vlas\u016f.<\/strong><\/li>\n\n\n\n<li>Nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin m\u016f\u017ee doj\u00edt do extr\u00e9mu hlavn\u011b u <strong>stra\u0161\u00ed populace<\/strong> nebo u lid\u00ed s <strong>onemocn\u011bn\u00edmi<\/strong>, kter\u00e1 vy\u017eaduj\u00ed celkov\u011b vy\u0161\u0161\u00ed p\u0159\u00edjem energie a \u017eivin, v\u010detn\u011b b\u00edlkovin (nap\u0159. n\u00e1dorov\u00e1 onemocn\u011bn\u00ed). V t\u011bchto p\u0159\u00edpadech hroz\u00ed tzv. <strong>sarkopenie<\/strong>, co\u017e je stav, p\u0159i kter\u00e9m doch\u00e1z\u00ed k postupn\u00e9 ztr\u00e1t\u011b mno\u017estv\u00ed a funkce sval\u016f a zvy\u0161uje se riziko \u00faraz\u016f nebo dokonce \u00famrt\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li>Symptomem mohou b\u00fdt i <strong>poruchy imunity nebo zhor\u0161en\u00e9 hojen\u00ed ran.<\/strong><\/li>\n\n\n\n<li>Nedostate\u010dn\u00fd p\u0159\u00edjem se m\u016f\u017ee projevit i <strong>\u00fanavou<\/strong> nebo <strong>zm\u011bnami n\u00e1lady.<\/strong><\/li>\n\n\n\n<li><strong>Otekl\u00e9 nohy a ruce<\/strong> mohou tak\u00e9 nazna\u010dovat, \u017ee p\u0159\u00edjem b\u00edlkovin nen\u00ed dostate\u010dn\u00fd.<\/li>\n\n\n\n<li>Chyb\u011bj\u00edc\u00ed b\u00edlkoviny v j\u00eddeln\u00ed\u010dku se \u010dastokr\u00e1t ozvou i ve form\u011b v\u011bt\u0161\u00edho <strong>hladu a chut\u00ed na sladk\u00e9<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[20,21]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg\" alt=\"Nedostatek b\u00edlkovin\" class=\"wp-image-417247\" style=\"width:843px;height:563px\" title=\"Nedostatek b\u00edlkovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Je_nadmerny_prijem_bilkovin_skodlivy\"><\/span>Je nadm\u011brn\u00fd p\u0159\u00edjem b\u00edlkovin \u0161kodliv\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z n\u011bkter\u00fdch zdroj\u016f se dozv\u00edte, \u017ee nadm\u011brn\u00fd p\u0159\u00edjem b\u00edlkovin \u0161kod\u00ed ledvin\u00e1m nebo zp\u016fsobuje osteopor\u00f3zu. Tato tvrzen\u00ed jsou ale na \u00farovni <strong>m\u00fdt\u016f, proto\u017ee nemaj\u00ed oporu ve v\u011bdeck\u00fdch prac\u00edch<\/strong>. Podle aktu\u00e1ln\u011b dostupn\u00fdch studi\u00ed se zd\u00e1, \u017ee p\u0159\u00edjem b\u00edlkovin, kter\u00fd p\u0159ekra\u010duje doporu\u010den\u00e1 mno\u017estv\u00ed,<strong> nen\u00ed pro zdrav\u00e9 aktivn\u00ed jedince zdravotn\u00edm rizikem<\/strong>. Ve v\u00fdzkumech se dokonce objevuje bez sledovan\u00fdch negativn\u00edch \u00fa\u010dink\u016f i p\u0159\u00edjem vy\u0161\u0161\u00ed ne\u017e 3 g b\u00edlkovin \/ kg hmotnosti, co\u017e je trojn\u00e1sobn\u00e1 hodnota v porovn\u00e1n\u00ed s mno\u017estv\u00edm v\u0161eobecn\u011b doporu\u010den\u00fdm v\u011bt\u0161in\u011b populace. [1,5,10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Jin\u00e1 situace samoz\u0159ejm\u011b nast\u00e1v\u00e1, pokud se \u010dlov\u011bk <strong>l\u00e9\u010d\u00ed s onemocn\u011bn\u00edm ledvin<\/strong> (nap\u0159\u00edklad trp\u00ed chronickou ren\u00e1ln\u00ed nedostate\u010dnost\u00ed). V tu chv\u00edli je omezen\u00e9 mno\u017estv\u00ed b\u00edlkovin v j\u00eddeln\u00ed\u010dku na m\u00edst\u011b a je <strong>sou\u010d\u00e1st\u00ed l\u00e9\u010dby<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Vy\u0161\u0161\u00edho p\u0159\u00edjmu b\u00edlkovin se tedy ur\u010dit\u011b nemus\u00edte b\u00e1t. Nelekejte se ani ve chv\u00edli, kdy ze sv\u00fdch laboratorn\u00edch v\u00fdsledk\u016f zjist\u00edte, \u017ee m\u00e1te ur\u010ditou hladinu <strong>b\u00edlkovin v mo\u010di<\/strong>. B\u00edlkoviny se z krve do mo\u010di dostanou p\u0159i pr\u016fchodu krve ledvinami. Kdy\u017e ledviny propou\u0161t\u00ed v\u011bt\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin, zna\u010d\u00ed to zdravotn\u00ed probl\u00e9m. Nemus\u00edte se ale b\u00e1t,<strong> \u017ee byste si ho mohli zp\u016fsobit vysok\u00fdm p\u0159\u00edjmem b\u00edlkovin<\/strong>. Mno\u017estv\u00ed b\u00edlkovin v mo\u010di<strong> do 30 mg\/g<\/strong> se m\u016f\u017ee objevit i u zdrav\u00fdch jedinc\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud si tedy dop\u0159\u00e1v\u00e1te vy\u0161\u0161\u00ed ne\u017e doporu\u010den\u00fd p\u0159\u00edjem t\u00e9to \u017eiviny a jste zdrav\u00fd aktivn\u00ed \u010dlov\u011bk, nelamte si hlavu z toho, \u017ee byste \u0161kodili sv\u00e9mu zdrav\u00ed. Pravd\u011bpodobn\u011b i tak nikdy nedos\u00e1hnete 3-4 g\/kg t\u011blesn\u00e9 hmotnosti, co\u017e jsou hodnoty sledovan\u00e9 ve zmi\u0148ovan\u00fdch studi\u00edch. Pokud byste to cht\u011bli vyzkou\u0161et, nab\u00edz\u00ed se ot\u00e1zka, jak\u00fd by to vlastn\u011b m\u011blo smysl. V\u00fdrazn\u011b vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin <strong>v porovn\u00e1n\u00ed s va\u0161\u00ed pot\u0159ebou<\/strong> m\u016f\u017ee b\u00fdt jednodu\u0161e <strong>zbyte\u010dn\u00fd<\/strong>. Jejich nadbyte\u010dn\u00fd p\u0159\u00edjem m\u016f\u017ee b\u00fdt toti\u017e stejn\u011b jako v p\u0159\u00edpad\u011b tuku a sacharid\u016f vyu\u017eit pouze jako zdroj energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_jist_vice_bilkovin_a_splnit_jejich_doporuceny_prijem\"><\/span>Jak j\u00edst v\u00edce b\u00edlkovin a splnit jejich doporu\u010den\u00fd p\u0159\u00edjem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg\" alt=\"Jak j\u00edst v\u00edce b\u00edlkovin\" class=\"wp-image-417171\" title=\"Jak j\u00edst v\u00edce b\u00edlkovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_.jpg 1232w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\">\n<li>P\u0159idejte si zdroj b\u00edlkovin do<strong> ka\u017ed\u00e9ho j\u00eddla<\/strong>. Se sestaven\u00edm spr\u00e1vn\u00e9ho j\u00eddeln\u00ed\u010dku v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/li>\n\n\n\n<li>V ka\u017ed\u00e9m<strong> hlavn\u00edm j\u00eddle<\/strong> si dop\u0159ejte alespo\u0148<strong> 20-25 g b\u00edlkovin<\/strong> (z\u00e1le\u017e\u00ed ale i na va\u0161\u00ed celkov\u00e9 pot\u0159eb\u011b). Pokud ale sportujete, a to zejm\u00e9na silov\u011b, m\u016f\u017eete t\u011b\u017eit i z p\u0159\u00edjmu a\u017e 40 g b\u00edlkovin na porci. <span style=\"color: #ff6600\" class=\"tadv-color\">[10,17]<\/span><\/li>\n\n\n\n<li>Pokud na ob\u011bd <strong>nem\u00e1te maso<\/strong>, najd\u011bte mu dostate\u010dnou n\u00e1hradu nap\u0159\u00edklad ve form\u011b <strong>ryby, vaj\u00ed\u010dek, rostlinn\u00e9 alternativy masa<\/strong> apod. Ur\u010dit\u011b nejezte pouze samotnou p\u0159\u00edlohu a u\u017e v\u016fbec ne samotn\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninov\u00fd <\/a>sal\u00e1t.<\/li>\n\n\n\n<li>Nam\u00edsto klasick\u00e9 p\u0161eni\u010dn\u00e9 mouky ob\u010das pou\u017eijte i nap\u0159\u00edklad lu\u0161t\u011bninovou nebo pohankovou.<\/li>\n\n\n\n<li>S vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin pom\u016f\u017ee pravideln\u00fd p\u0159\u00edjem <strong>lu\u0161t\u011bnin<\/strong>, p\u0159\u00edpadn\u011b <a href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lu\u0161t\u011bninov\u00fdch t\u011bstovin<\/a> a <strong>pseudoobilovin<\/strong>.<\/li>\n\n\n\n<li>Spln\u011bn\u00ed doporu\u010den\u00e9ho p\u0159\u00edjmu usnadn\u00ed i <strong>promy\u0161len\u00e9 sva\u010diny<\/strong>. M\u016f\u017eete si p\u0159ipravit zdroj b\u00edlkoviny, jako jsou nap\u0159\u00edklad <strong>zakysan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/strong> (jogurt, kef\u00edrov\u00e9 ml\u00e9ko, podm\u00e1sl\u00ed atd.), <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh<\/a>, skyr<\/strong> apod. a k nim p\u0159idat ovoce nebo nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>. Se slanou variantou p\u016fjdete na jistotu p\u0159\u00edpravou celozrnn\u00e9ho pe\u010diva s kvalitn\u00ed <strong>\u0161unkou a s\u00fdrem<\/strong> jako zdrojem b\u00edlkovin.<\/li>\n\n\n\n<li>Vyu\u017eijte je jako p\u0159\u00edle\u017eitost pro za\u0159azen\u00ed <strong>prosp\u011b\u0161n\u00fdch zakysan\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f<\/strong> (jogurt, kef\u00edrov\u00e9 ml\u00e9ko, podm\u00e1sl\u00ed apod.)<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"8\">\n<li>B\u00edlkoviny m\u016f\u017eete jednodu\u0161e doplnit i <strong>\u0159eck\u00fdm jogurtem, skyrem nebo tvarohem<\/strong>. Je v\u00fdhodn\u00e9 m\u00edt tyto potraviny neust\u00e1le v chladni\u010dce, jeliko\u017e d\u00e1t si je nap\u0159\u00edklad na sva\u010dinu s kouskem ovoce nevy\u017eaduje \u017e\u00e1dnou p\u0159\u00edpravu.<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b pot\u0159eby si j\u00eddeln\u00ed\u010dek dopl\u0148te <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00fdm<\/strong><\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostlinn\u00fdm proteinem<\/strong><\/a>, nebo si dop\u0159ejte n\u011bjakou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinovou ty\u010dinku<\/strong><\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>su\u0161enku<\/strong><\/a>.<\/li>\n\n\n\n<li>Pro v\u00edce tip\u016f si p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak do sv\u00e9ho j\u00eddeln\u00ed\u010dku propa\u0161ovat v\u00edce b\u00edlkovin?<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_jist_kdyz_mam_problem_s_travenim_nekterych_potravin\"><\/span>Co j\u00edst, kdy\u017e m\u00e1m probl\u00e9m s tr\u00e1ven\u00edm n\u011bkter\u00fdch potravin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intolerance lakt\u00f3zy:<\/strong> Pokud mus\u00edte z tohoto d\u016fvodu omezovat ml\u00e9\u010dn\u00e9 v\u00fdrobky, v prvn\u00ed \u0159ad\u011b zjist\u011bte, zda v\u00e1m opravdu \u0161kod\u00ed \u00fapln\u011b v\u0161echny. Nap\u0159\u00edklad <strong>tvrd\u00e9 s\u00fdry nebo zakysan\u00e9 v\u00fdrobky<\/strong> toti\u017e obsahuj\u00ed minim\u00e1ln\u00ed mno\u017estv\u00ed lakt\u00f3zy. Pokud opravdu netolerujete \u017e\u00e1dn\u00fd ml\u00e9\u010dn\u00fd v\u00fdrobek, s\u00e1hn\u011bte po <strong>bezlakt\u00f3zov\u00fdch v\u00fdrobc\u00edch<\/strong>.<\/li>\n\n\n\n<li><strong>Alergie na b\u00edlkovinu kravsk\u00e9ho ml\u00e9ka:<\/strong> V tomto p\u0159\u00edpad\u011b mus\u00ed b\u00fdt vy\u0159azeny v\u0161echny potraviny, kter\u00e9 obsahuj\u00ed ml\u00e9\u010dnou b\u00edlkovinu. Jako zdroj b\u00edlkovin tedy pou\u017e\u00edvejte <strong>maso, \u0161unky, ryby, vejce nebo rostlinn\u00e9 zdroje<\/strong>.<\/li>\n\n\n\n<li><strong>Celiakie nebo alergie na lepek:<\/strong> Jako n\u00e1hradu za obiloviny s obsahem lepku pou\u017eijte ty bezlepkov\u00e9. Jedn\u00e1 se o <strong>j\u00e1hly, r\u00fd\u017ei, kuku\u0159ici, pseudoobiloviny<\/strong> (quinoa, pohanka, amarant). Nezapom\u00ednejte na lu\u0161t\u011bniny a nap\u0159\u00edklad r\u016fzn\u00e9 <a href=\"https:\/\/gymbeam.cz\/bio-mandlova-mouka-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">o\u0159echov\u00e9 mouky<\/a>, kter\u00e9 m\u016f\u017eete tak\u00e9 pou\u017e\u00edt m\u00edsto klasick\u00e9 p\u0161eni\u010dn\u00e9.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ktere_zdroje_bilkovin_jsou_nejlepsi_a_ktere_omezit\"><\/span>Kter\u00e9 zdroje b\u00edlkovin jsou nejlep\u0161\u00ed a kter\u00e9 omezit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vhodn\u00e9<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Nevhodn\u00e9<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>netu\u010dn\u00e9 maso<\/strong> (dr\u016fbe\u017e, kr\u00e1li\u010d\u00ed maso, kr\u016ft\u00ed maso, libov\u00e9 vep\u0159ov\u00e9 a hov\u011bz\u00ed maso atd.), <strong>ryby<\/strong> (mo\u0159sk\u00e9 i sladkovodn\u00ed), <strong>\u0161unka<\/strong> (s obsahem masa min. 80 %),<strong> vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/strong> (jogurty, kef\u00edrov\u00e9 ml\u00e9ko, s\u00fdry, tvaroh apod.), <strong>lu\u0161t\u011bniny<\/strong> a v\u00fdrobky z nich, <strong>pseudoobiloviny, rostlinn\u00e9 alternativy masa<\/strong> (tofu, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>, robi, seitan apod.)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sni\u017ete p\u0159\u00edjem zejm\u00e9na tu\u010dn\u00fdch druh\u016f masa a masn\u00fdch v\u00fdrobk\u016f (sal\u00e1my, slanina, klob\u00e1sy, pa\u0161tiky, p\u00e1rky apod.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rostlinn\u00e9 potraviny<\/strong>, i kdy\u017e v\u011bt\u0161inou nejsou plnohodnotn\u00e9, ur\u010dit\u011b <strong>neomezujte<\/strong>. Pr\u00e1v\u011b naopak, sna\u017ete se o co <strong>nejv\u011bt\u0161\u00ed pravidelnost a pestrost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_odnest\"><\/span>Co si z toho odn\u00e9st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny jsou ve v\u00fd\u017eiv\u011b pr\u00e1vem v\u00edce op\u011bvovan\u00e9 ne\u017e ostatn\u00ed makro\u017eiviny. Jsou toti\u017e nejen <strong>z\u00e1kladn\u00edm stavebn\u00edm kamenem<\/strong> lidsk\u00e9ho organismu, ale i sou\u010d\u00e1st\u00ed<strong> v\u011bt\u0161iny proces\u016f v t\u011ble.<\/strong> Proto bychom m\u011bli db\u00e1t na jejich <strong>dostate\u010dn\u00fd p\u0159\u00edjem<\/strong>, kter\u00fd bude zohled\u0148ovat <strong>aktu\u00e1ln\u00ed stav<\/strong> na\u0161eho t\u011bla, jako i na\u0161e <strong>c\u00edle<\/strong>. P\u0159i sestavov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku je vhodn\u00e9 m\u00edt pod kontrolou nejen <strong>celkov\u00e9 mno\u017estv\u00ed b\u00edlkovin<\/strong>, ale i za\u0159azov\u00e1n\u00ed takov\u00fdch potravin, kter\u00e9 n\u00e1m dodaj\u00ed <strong>v\u0161echny esenci\u00e1ln\u00ed aminokyseliny v tom spr\u00e1vn\u00e9m mno\u017estv\u00ed a pom\u011bru<\/strong>. Ide\u00e1ln\u011b vyb\u00edrejte z pestr\u00e9 \u0161k\u00e1ly potravin jak <strong>\u017eivo\u010di\u0161n\u00e9ho<\/strong>, tak <strong>rostlinn\u00e9ho p\u016fvodu<\/strong> a nemus\u00edte se b\u00e1t ani dopln\u011bn\u00ed j\u00eddeln\u00ed\u010dku kvalitn\u00edm dopl\u0148kem stravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u011bd\u011bli jste, \u017ee b\u00edlkoviny maj\u00ed prsty nejen v r\u016fstu sval\u016f, ale i ve spr\u00e1vn\u00e9 funkci imunity nebo poci\u0165ovan\u00e9 sytosti? Jejich dostate\u010dn\u00fd p\u0159\u00edjem je skute\u010dn\u011b d\u016fle\u017eit\u00fd. Dne\u0161n\u00ed \u010dl\u00e1nek v\u00e1m prozrad\u00ed, kolik b\u00edlkovin byste m\u011bli denn\u011b p\u0159ijmout, jak\u00fd je rozd\u00edl mezi rostlinn\u00fdmi a \u017eivo\u010di\u0161n\u00fdmi zdroji nebo tak\u00e9 to, jak dok\u00e1\u017eou pomoct p\u0159i diet\u011b.<\/p>\n","protected":false},"author":156,"featured_media":417282,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,6837,7125,7353],"filter_section":[],"filter_attribute":[13046,13888],"class_list":["post-419511","post","type-post","status-publish","format-standard","has-post-thumbnail","category-navody-a-tipy","tag-bilkoviny","tag-makroziviny-cs","tag-protein-cs","tag-strava-cs","filter_attribute-stravovanie","filter_attribute-sport-a-cvicenie-lifestyle","h-entry","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>B\u00edlkoviny: Funkce v t\u011ble, optim\u00e1ln\u00ed p\u0159\u00edjem, zdroje v potravin\u00e1ch a co hroz\u00ed p\u0159i jejich nedostatku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V \u010dem se b\u00edlkoviny nach\u00e1z\u00ed, je jejich nadm\u011brn\u00fd p\u0159\u00edjem \u0161kodliv\u00fd a kolik jich j\u00edst? V tomto \u010dl\u00e1nku najdete i potraviny bohat\u00e9 na b\u00edlkoviny, v\u010detn\u011b \u017eivo\u010di\u0161n\u00fdch a rostlinn\u00fdch.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u00edlkoviny: Funkce v t\u011ble, optim\u00e1ln\u00ed p\u0159\u00edjem, zdroje v potravin\u00e1ch a co hroz\u00ed p\u0159i jejich nedostatku - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"V \u010dem se b\u00edlkoviny nach\u00e1z\u00ed, je jejich nadm\u011brn\u00fd p\u0159\u00edjem \u0161kodliv\u00fd a kolik jich j\u00edst? 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