{"id":496921,"date":"2023-08-31T09:28:57","date_gmt":"2023-08-31T07:28:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=496921"},"modified":"2023-09-20T09:46:09","modified_gmt":"2023-09-20T07:46:09","slug":"kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/","title":{"rendered":"Ko\u013eko bielkov\u00edn jes\u0165 pre rast svalov, chudnutie, podporu vytrvalostn\u00e9ho v\u00fdkonu alebo v tehotenstve?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Preco_su_bielkoviny_dolezite\" title=\"Pre\u010do s\u00fa bielkoviny d\u00f4le\u017eit\u00e9?\">Pre\u010do s\u00fa bielkoviny d\u00f4le\u017eit\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Kolko_bielkovin_by_sme_mali_jest\" title=\"Ko\u013eko bielkov\u00edn by sme mali jes\u0165?\">Ko\u013eko bielkov\u00edn by sme mali jes\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Kolko_bielkovin_teda_jest\" title=\"Ko\u013eko bielkov\u00edn teda jes\u0165?\">Ko\u013eko bielkov\u00edn teda jes\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Ako_rozdelit_prijem_bielkovin_pocas_dna\" title=\"Ako rozdeli\u0165 pr\u00edjem bielkov\u00edn po\u010das d\u0148a?\">Ako rozdeli\u0165 pr\u00edjem bielkov\u00edn po\u010das d\u0148a?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Kolko_bielkovin_prijimat_v_jednej_davke\" title=\"Ko\u013eko bielkov\u00edn prij\u00edma\u0165 v jednej d\u00e1vke?\">Ko\u013eko bielkov\u00edn prij\u00edma\u0165 v jednej d\u00e1vke?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Prijem_bielkovin_pocas_celeho_dna\" title=\"Pr\u00edjem bielkov\u00edn po\u010das cel\u00e9ho d\u0148a\">Pr\u00edjem bielkov\u00edn po\u010das cel\u00e9ho d\u0148a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Moze_byt_vysoky_prijem_bielkovin_skodlivy\" title=\"M\u00f4\u017ee by\u0165 vysok\u00fd pr\u00edjem bielkov\u00edn \u0161kodliv\u00fd?\">M\u00f4\u017ee by\u0165 vysok\u00fd pr\u00edjem bielkov\u00edn \u0161kodliv\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Ako_si_ulahcit_prijem_bielkovin_Vyuzite_silu_proteinov\" title=\"Ako si u\u013eah\u010di\u0165 pr\u00edjem bielkov\u00edn? Vyu\u017eite silu prote\u00ednov\">Ako si u\u013eah\u010di\u0165 pr\u00edjem bielkov\u00edn? Vyu\u017eite silu prote\u00ednov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Proteiny_a_ich_vyuzitie_pre_sportovcov_a_nesportovcov\" title=\"Prote\u00edny a ich vyu\u017eitie pre \u0161portovcov a ne\u0161portovcov\">Prote\u00edny a ich vyu\u017eitie pre \u0161portovcov a ne\u0161portovcov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/#Co_si_z_toho_zobrat\" title=\"\u010co si z toho zobra\u0165?\">\u010co si z toho zobra\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V posledn\u00fdch rokoch sa st\u00e1le \u010dastej\u0161ie hovor\u00ed o tom, ak\u00e9 s\u00fa bielkoviny d\u00f4le\u017eit\u00e9. U\u017e d\u00e1vno nie s\u00fa dom\u00e9nou len \u0161portovcov, ktor\u00ed chc\u00fa nabera\u0165 svaly. Na potraviny s <strong>n\u00e1pisom \u201eprote\u00edn\u201c<\/strong> m\u00f4\u017eeme narazi\u0165 prakticky v\u0161ade \u2013 v supermarketoch, fitku aj na benz\u00ednke. Viete ale, ko\u013eko bielkov\u00edn by ste mali jes\u0165, aby ste pokryli potreby svojho tela? Neexistuje toti\u017e jedna univerz\u00e1lna hodnota, ktor\u00e1 by platila pre v\u0161etk\u00fdch. V\u0161etko je trochu zlo\u017eitej\u0161ie. Ale nebojte sa, v dne\u0161nom \u010dl\u00e1nku v\u00e1m pom\u00f4\u017eeme zisti\u0165, ak\u00fd pr\u00edjem bielkov\u00edn pre v\u00e1s bude najlep\u0161\u00ed, kedy ich jes\u0165 a ktor\u00e9 zdroje by v\u00e1m v jed\u00e1lni\u010dku rozhodne nemali ch\u00fdba\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o pr\u00edjme bielkov\u00edn v pr\u00edpade:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#neaktivny-zivotny-styl\" style=\"border-radius:0px\">Neakt\u00edvneho \u017eivotn\u00e9ho \u0161t\u00fdlu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rast-svalov\" style=\"border-radius:1px\">Rastu svalov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chudnutie\" style=\"border-radius:0px\">Chudnutia<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chudnutie-a-rast-svalov\" style=\"border-radius:0px\">S\u00fa\u010dasn\u00e9ho chudnutia a naberania svalov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#vytrvalostne-sporty\" style=\"border-radius:0px\">Vytrvalostn\u00fdch \u0161portov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#tehotenstvo\" style=\"border-radius:0px\">Tehotenstva<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#doj\u010denie\" style=\"border-radius:0px\">Doj\u010denia<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#staroba\" style=\"border-radius:0px\">Staroby<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#veganstvo\" style=\"border-radius:0px\">Veg\u00e1nstva<\/a><\/div>\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\"><span class=\"ez-toc-section\" id=\"Preco_su_bielkoviny_dolezite\"><\/span>Pre\u010do s\u00fa bielkoviny d\u00f4le\u017eit\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e za\u010dneme rie\u0161i\u0165 konkr\u00e9tne mno\u017estvo a zdroje, je dobr\u00e9 si na \u00favod poveda\u0165, <strong>pre\u010do s\u00fa vlastne tak\u00e9 d\u00f4le\u017eit\u00e9.<\/strong> Bielkoviny s\u00fa jednou z hlavn\u00fdch makro\u017eiv\u00edn, ktor\u00e9 na\u0161e telo potrebuje, aby mohlo spr\u00e1vne fungova\u0165. S\u00fa toti\u017e z\u00e1kladn\u00fdm stavebn\u00fdm prvkom nielen svalov, ale aj \u010fal\u0161\u00edch tkan\u00edv v tele, napr\u00edklad kost\u00ed, ko\u017ee, \u0161liach \u010di v\u00e4zov. Z\u00fa\u010dast\u0148uj\u00fa sa v\u0161ak aj na tvorbe energie vo vn\u00fatri buniek, biochemick\u00fdch reakci\u00ed v tele, <strong>prenose inform\u00e1ci\u00ed i \u017eiv\u00edn a nezaobi\u0161iel by sa bez nich ani n\u00e1\u0161 imunitn\u00fd syst\u00e9m.<\/strong> Nev\u00fdhodou v\u0161ak je, \u017ee v tele nem\u00e1me \u017eiadne pohotovostn\u00e9 z\u00e1sob\u00e1rne, do ktor\u00fdch by sme v pr\u00edpade potreby mohli siahnu\u0165. A ke\u010f u\u017e telo do svojich z\u00e1sob siahne, spravidla t\u00fdm <strong>prich\u00e1dzame o svaly<\/strong> (svalov\u00e9 bielkoviny), \u010do nechceme. Je preto d\u00f4le\u017eit\u00e9, aby sme ich <strong>pravidelne mali vo svojom jed\u00e1lni\u010dku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale nebojte sa, pom\u00f4\u017eeme v\u00e1m ur\u010di\u0165 si, <strong>ko\u013eko bielkov\u00edn by ste mali ma\u0165 ka\u017ed\u00fd de\u0148 na tanieri,<\/strong> aby va\u0161e telo \u0161liapalo ako hodinky. Uk\u00e1\u017eeme si, ak\u00e9 mno\u017estvo bude optim\u00e1lne pre 100 kg silovo cvi\u010diaceho borca a ko\u013eko by mala jes\u0165 50 kg jog\u00ednka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_bielkovin_by_sme_mali_jest\"><\/span>Ko\u013eko bielkov\u00edn by sme mali jes\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Neexistuje jedna k\u00fazeln\u00e1 hodnota,<\/strong> ktor\u00e1 by bola univerz\u00e1lna a platila pre v\u0161etk\u00fdch. Ka\u017ed\u00fd \u010dlovek je individu\u00e1lny, na\u0161e potreby sa l\u00ed\u0161ia, a to najm\u00e4 kv\u00f4li rozdielnemu zlo\u017eeniu tela, telesnej hmotnosti, veku, fyzickej aktivite \u010di n\u00e1\u0161mu cie\u013eu. V \u010dl\u00e1nku v\u00e1m preto pom\u00f4\u017eeme zisti\u0165, ak\u00fd pr\u00edjem bielkov\u00edn bude pre v\u00e1s najlep\u0161\u00ed.<\/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>H\u013ead\u00e1te komplexn\u00fd \u010dl\u00e1nok o bielkovin\u00e1ch, ktor\u00fd by v\u00e1m o ich funkcii a v\u00fdzname povedal v\u0161etko podstatn\u00e9? N\u00e1jdete ho tu <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\"><strong>Bielkoviny: Funkcia v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku.<\/strong><\/a><\/li>\n\n\n\n<li>A pom\u00f4c\u0165 si m\u00f4\u017eete aj <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\"><strong>online kalkula\u010dkou energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn,<\/strong><\/a> ktor\u00e1 zlo\u017eit\u00e9 v\u00fdpo\u010dty vykon\u00e1 za v\u00e1s.<\/li>\n\n\n\n<li>S n\u00e1sledn\u00fdm zostaven\u00edm optim\u00e1lneho jed\u00e1lni\u010dka pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"neaktivni-zivotny-styl\">Ak\u00e1 je z\u00e1kladn\u00e1 d\u00e1vka bielkov\u00edn pod\u013ea v\u0161eobecn\u00fdch odpor\u00fa\u010dan\u00ed?<\/h3>\n\n\n\n<p>Pod\u013ea v\u0161eobecn\u00fdch pou\u010diek je <strong>minim\u00e1lny pr\u00edjem bielkov\u00edn 0,8 g na kg\/TH (telesnej hmotnosti).<\/strong> Toto mno\u017estvo by mohlo by\u0165 v\u0161ak dosta\u010duj\u00face pre \u010dloveka so sedav\u00fdm sp\u00f4sobom \u017eivota, ktor\u00fd sa ve\u013emi neh\u00fdbe, ne\u0161portuje a nechce chudn\u00fa\u0165 ani nabera\u0165 svaly. Aj pre \u013eud\u00ed so sedav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom sa v\u0161ak jav\u00ed ako vhodnej\u0161ie <strong>prij\u00edma\u0165 1 g bielkov\u00edn na kg\/TH, \u010do je 70 g bielkov\u00edn pre priemern\u00e9ho 70 kg \u010dloveka.<\/strong> Pod\u013ea r\u00f4znych zdrojov sa ale ukazuje, \u017ee aj pre \u013eud\u00ed, ktor\u00ed sa takmer neh\u00fdbu, by bolo vhodn\u00e9 optim\u00e1lny pr\u00edjem zv\u00fd\u0161i\u0165. No a akt\u00edvnej\u0161ie osoby maj\u00fa potom potrebu bielkov\u00edn e\u0161te vy\u0161\u0161iu. <span style=\"color: #ff6600\">[1\u20135]<\/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\" id=\"rast-svalov\">Ko\u013eko bielkov\u00edn jes\u0165, ke\u010f chceme nabra\u0165 svaly?<\/h3>\n\n\n\n<p>Bielkoviny v na\u0161om tele podliehaj\u00fa neust\u00e1lej <strong>tvorbe (anabolizmu) a rozkladu (katabolizmu).<\/strong> T\u00fdm prebieha ak\u00e1si recykl\u00e1cia a udr\u017eiavanie poriadku. V r\u00e1mci svalov sa tieto deje naz\u00fdvaj\u00fa <strong>MPS (Muscle Protein Synthesis),<\/strong> \u010do je tvorba svalov\u00fdch bielkov\u00edn, a <strong>MPB (Muscle Protein Breakdown)<\/strong> alebo rozklad svalov\u00fdch bielkov\u00edn. Pokia\u013e chceme budova\u0165 svalov\u00fa hmotu, je k\u013e\u00fa\u010dov\u00e9, aby medzi t\u00fdmito dejmi prevl\u00e1dal MPS, s \u010d\u00edm pom\u00f4\u017ee <strong>dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn.<\/strong> V opa\u010dnom pr\u00edpade hroz\u00ed ich rozklad, \u010do je no\u010dn\u00e1 mora v\u0161etk\u00fdch silovo cvi\u010diacich \u0161portovcov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f budeme vych\u00e1dza\u0165 zo z\u00e1kladn\u00fdch odpor\u00fa\u010dan\u00ed doplnen\u00fdch o nov\u0161ie poznatky, d\u00f4jdeme k tomu, \u017ee pr\u00edjem bielkov\u00edn by sa mal pri naberan\u00ed svalov <strong>pohybova\u0165 v rozmedz\u00ed 1,4 \u2013 2,2 g na kg\/TH.<\/strong> V z\u00e1vislosti od miery aktivity (objem, intenzita) je potom optim\u00e1lne dr\u017ea\u0165 sa ni\u017e\u0161ej alebo naopak <strong>vy\u0161\u0161ej hranice stanoven\u00e9ho rozmedzia.<\/strong> \u010c\u00edm akt\u00edvnej\u0161\u00ed ste, t\u00fdm vy\u0161\u0161\u00ed by pr\u00edjem mal by\u0165. Bielkoviny s\u00fa toti\u017e z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om svalov a <strong>umo\u017e\u0148uj\u00fa im r\u00e1s\u0165 a silnie\u0165,<\/strong> \u010do ocen\u00ed ka\u017ed\u00fd, kto pravidelne mak\u00e1 vo fitku. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozmedzie <strong>1,4 \u2013 2,2 g bielkov\u00edn na kg\/TH v r\u00e1mci \u0161portovej v\u00fd\u017eivy<\/strong> bude z\u00e1rove\u0148 optim\u00e1lne napr\u00edklad aj pre t\u00fdch, ktor\u00ed sa venuj\u00fa kolekt\u00edvnym \u0161portom, ako je futbal, hokej, basketbal a podobne. Aj oni toti\u017e maj\u00fa v r\u00e1mci \u0161portovej pr\u00edpravy silov\u00e9 tr\u00e9ningy, ktor\u00e9 im pom\u00f4\u017eu nabra\u0165 svaly, spevni\u0165 telo, ust\u00e1\u0165 lep\u0161ie s\u00faboje a celkovo ma\u0165 lep\u0161ie v\u00fdsledky v \u0161porte, ktor\u00e9mu sa venuj\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je jedno, \u010di kopete do lopty, strie\u013eate pukom na br\u00e1nu alebo zdv\u00edhate \u017eelezo. Ur\u010dite neurob\u00edte chybu, ke\u010f sa budete priemerne <strong>dr\u017ea\u0165 pr\u00edjmu bielkov\u00edn na \u00farovni 2 g na kg\/TH.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co v\u00e1m pom\u00f4\u017ee spo\u013eahlivo nabra\u0165 svaly? Objavte z\u00e1sady jed\u00e1lni\u010dka pre rast svalov v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\"><strong>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812.png\" alt=\"Ko\u013eko bielkov\u00edn jes\u0165, ke\u010f chceme nabra\u0165 svaly?\" class=\"wp-image-492941\" title=\"Ko\u013eko bielkov\u00edn jes\u0165, ke\u010f chceme nabra\u0165 svaly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"chudnutie\">Ko\u013eko bielkov\u00edn jes\u0165, ke\u010f m\u00e1me norm\u00e1lnu hmotnos\u0165 a chceme schudn\u00fa\u0165 tuk?<\/h3>\n\n\n\n<p>Vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn n\u00e1m pom\u00f4\u017ee aj pri chudnut\u00ed. Na\u0161im cie\u013eom toti\u017e bude dosta\u0165 sa do <strong><a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\">kalorick\u00e9ho deficitu<\/a>,<\/strong> po\u010das ktor\u00e9ho n\u00e1m m\u00f4\u017eu bielkoviny pom\u00f4c\u0165 <strong>ochr\u00e1ni\u0165 svalov\u00fa hmotu<\/strong> pred jej sp\u00e1len\u00edm na energiu. V\u010faka tomu sa bude na\u0161e telo prim\u00e1rne zbavova\u0165 tuku. Navy\u0161e n\u00e1m dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn pom\u00f4\u017ee <strong>udr\u017ea\u0165 pod kontrolou hlad, chute, a navy\u0161e sa budeme po takom jedle c\u00edti\u0165 lep\u0161ie nas\u00fdten\u00ed a spokojn\u00ed.<\/strong> <span style=\"color: #ff6600\">[6\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak chcete chudn\u00fa\u0165, ale ne\u0161portujete, m\u00f4\u017eete sa dr\u017ea\u0165 pr\u00edjmu bielkov\u00edn na \u00farovni <strong>1,2 \u2013 1,8 g bielkov\u00edn na kg\/TH.<\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa rozhodnete za\u010da\u0165 cvi\u010di\u0165 a nie ste ob\u00e9zni, trefou do \u010dierneho pre v\u00e1s bude rozmedzie <strong>1,6 \u2013 2,4 g na kg\/TH.<\/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>Niektor\u00e9 zdroje dokonca spom\u00ednaj\u00fa, \u017ee \u0161portovci, ktor\u00ed maj\u00fa viac n\u00e1ro\u010dn\u00fdch silov\u00fdch tr\u00e9ningov a do toho sa sna\u017eia schudn\u00fa\u0165 na n\u00edzke <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\">percento tuku<\/a> (napr. pretek\u00e1ri v di\u00e9te), m\u00f4\u017eu svoj pr\u00edjem bielkov\u00edn <strong>posun\u00fa\u0165 do rozmedzia 2,3 \u2013 3,1 g bielkov\u00edn na kg beztukovej \u010dasti tela<\/strong> (na\u0161a celkov\u00e1 hmotnos\u0165 po tom, \u010do odpo\u010d\u00edtame hmotnos\u0165 tukov\u00e9ho tkaniva). <span 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<ul class=\"wp-block-list\">\n<li><strong>Aj pri chudnut\u00ed op\u00e4\u0165 ni\u010d nepokaz\u00edme v pr\u00edpade, \u017ee sa budeme dr\u017ea\u0165 pr\u00edjmu 2 g bielkov\u00edn na kg\/TH.<\/strong><\/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=\"28324,5075,28683,28936,6939,404,67708,5012,5598,67804,49360,28689\" ><\/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<h3 class=\"wp-block-heading\">Ko\u013eko bielkov\u00edn jes\u0165, ke\u010f m\u00e1me nadv\u00e1hu alebo obezitu a chceme chudn\u00fa\u0165?<\/h3>\n\n\n\n<p>Inak je to ale s <strong>chudnut\u00edm u \u013eud\u00ed, ktor\u00ed maj\u00fa nadv\u00e1hu alebo obezitu,<\/strong> ktor\u00e1 je objekt\u00edvne sp\u00f4soben\u00e1 nadmern\u00fdm mno\u017estvom tukov\u00e9ho tkaniva. To nechc\u00fa zbyto\u010dne \u017eivi\u0165, a tak sa odpor\u00fa\u010da po\u010d\u00edta\u0165 s pr\u00edjmom bielkov\u00edn pre \u201eide\u00e1lnu\u201c hmotnos\u0165, ktor\u00fa by mali pri BMI 25. To naj\u010dastej\u0161ie zodpoved\u00e1 pr\u00edjmu v rozmedz\u00ed <strong>1,2 \u2013 1,5 g na kg\/TH. So stanoven\u00edm hodn\u00f4t pom\u00f4\u017ee na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/bmi-kalkulacka\/\">BMI kalkula\u010dka.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak sa nechcete tr\u00e1pi\u0165 s \u010d\u00edslami, m\u00f4\u017ee v\u00e1m chudnutie u\u013eah\u010di\u0165 n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\">Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed<\/a>.<\/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\" id=\"chudnutie-a-rast-svalov\">Ko\u013eko bielkov\u00edn jes\u0165, ke\u010f chceme z\u00e1rove\u0148 chudn\u00fa\u0165 tuk a nabera\u0165 svaly?<\/h3>\n\n\n\n<p>Mo\u017eno ste po\u010duli, \u017ee si budete musie\u0165 vybra\u0165, \u010di <strong>chcete nabera\u0165 svaly, alebo chudn\u00fa\u0165.<\/strong> Spravidla je toto ide\u00e1lny a najefekt\u00edvnej\u0161\u00ed scen\u00e1r, ale ni\u010d nie je nemo\u017en\u00e9. To ukazuje napr\u00edklad \u0161t\u00fadia vykonan\u00e1 na pretek\u00e1roch v bikini fitness v preds\u00fa\u0165a\u017enej pr\u00edprave. Z 27 diev\u010dat, ktor\u00e9 dodr\u017eiavali pribli\u017ene 23 % kalorick\u00fd deficit a do toho mali 5-kr\u00e1t t\u00fd\u017edenne silov\u00e9 aj kardio tr\u00e9ningy, dok\u00e1zalo 6 z nich <strong>nabra\u0165 ur\u010dit\u00e9 mno\u017estvo svalovej hmoty a z\u00e1rove\u0148 chudn\u00fa\u0165 tuk.<\/strong> Niektor\u00e9 \u010fal\u0161ie si potom vybudovan\u00e9 svaly dok\u00e1zali udr\u017ea\u0165, \u010do sa tie\u017e pova\u017euje za \u00faspech. V tomto pr\u00edpade ale bolo nutn\u00e9 ma\u0165 na mieru zostaven\u00fd jed\u00e1lni\u010dek aj tr\u00e9ningov\u00fd pl\u00e1n. Z neovplyvnite\u013en\u00fdch faktorov m\u00f4\u017eeme spomen\u00fa\u0165, \u017ee ist\u00fa \u00falohu v pr\u00edpadnom \u00faspechu zohrala aj genetika. <strong>Ich pr\u00edjem bielkov\u00edn sa pohyboval v rozmedz\u00ed 2,9 \u2013 3,2 g na kg\/TH.<\/strong> <span style=\"color: #ff6600\">[32\u201333]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co n\u00e1s v\u0161ak bude zauj\u00edma\u0165 viac, je <strong>chudnutie a naberanie svalov v pr\u00edpade za\u010diato\u010dn\u00edkov.<\/strong> Pom\u00f4\u017eu n\u00e1m s t\u00fdm v\u00fdsledky \u0161t\u00fadie vykonanej na mlad\u00fdch mu\u017eoch, ktor\u00fdch <strong>BMI hrani\u010dilo s obezitou.<\/strong> T\u00ed mali po dobu 4 t\u00fd\u017ed\u0148ov 6-kr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165 (kombin\u00e1cia kardia i silov\u00e9ho tr\u00e9ningu) a do toho mali nastaven\u00fd 40 % kalorick\u00fd deficit.<\/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>1. skupina s pr\u00edjmom prote\u00ednov 1,2 g na kg\/TH si <strong>udr\u017eala svalov\u00fa hmotu<\/strong> a schudla v priemere 3,5 kg tuku<\/li>\n\n\n\n<li>2. skupina s pr\u00edjmom bielkov\u00edn 2,4 g na kg\/TH (s\u00fa\u010das\u0165ou bol aj pr\u00edjem srv\u00e1tkov\u00e9ho prote\u00ednu po tr\u00e9ningu) schudla v priemere 4,8 kg tuku a k tomu <strong>nabrala 1,2 kg svalov.<\/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>Ako m\u00f4\u017eeme vidie\u0165, pre za\u010diato\u010dn\u00edkov, ktor\u00ed maj\u00fa vy\u0161\u0161ie percento tuku a kv\u00f4li tomu \u0161tartuj\u00fa na vy\u0161\u0161ej hmotnosti, bude jednoduch\u0161ie chudn\u00fa\u0165 tuk a z\u00e1rove\u0148 nabera\u0165 svalov\u00fa hmotu. Aj v tomto pr\u00edpade m\u00f4\u017ee by\u0165 <strong>optim\u00e1lny pr\u00edjem bielkov\u00edn okolo 2 g na kg\/TH.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa sna\u017e\u00edte schudn\u00fa\u0165 v nasleduj\u00facom \u010dl\u00e1nku v\u00e1m porad\u00edme, ak\u00fd prote\u00edn si vybra\u0165: <a href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-protein-na-chudnutie\/\"><strong>Ako vybra\u0165 najlep\u0161\u00ed prote\u00edn na chudnutie?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vytrvalostne-sporty\">Ko\u013eko bielkov\u00edn by sme mali jes\u0165, ak sme vytrvalostn\u00ed \u0161portovci?<\/h3>\n\n\n\n<p>Vytrvalostn\u00ed \u0161portovci, ktor\u00ed tr\u00e9nuj\u00fa priemerne 3-kr\u00e1t t\u00fd\u017edenne, potrebuj\u00fa bielkoviny na <strong>opravu tr\u00e9ningom po\u0161koden\u00fdch svalov,<\/strong> ktor\u00e9 v\u0161ak nie s\u00fa po\u0161koden\u00e9 a\u017e tak, ako v pr\u00edpade silov\u00fdch \u0161portovcov. Vytrvalostn\u00ed \u0161portovci navy\u0161e nepotrebuj\u00fa tak ve\u013emi <strong>stimulova\u0165 tvorbu nov\u00fdch svalov\u00fdch vl\u00e1kien,<\/strong> ako je to v pr\u00edpade silov\u00fdch \u0161portovcov, kde je prioritou rast sily a zv\u00fd\u0161enie objemu svalovej hmoty. Vytrvalcom by nadmern\u00e9 mno\u017estvo svalov bolo sk\u00f4r na pr\u00ed\u0165a\u017e. Svaly toti\u017e spotreb\u00favaj\u00fa energiu, ktor\u00fa ale vytrvalec potrebuje na v\u00fdkon.<\/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>Pokia\u013e sa teda venujete vytrvalostn\u00fdm \u0161portom a idete si napr\u00edklad 2-kr\u00e1t t\u00fd\u017edenne zabeha\u0165, vysta\u010d\u00edte si s priemern\u00fdm pr\u00edjmom <strong>1,2 \u2013 1,5 g na kg \/TH.<\/strong><\/li>\n\n\n\n<li>Pokia\u013e tr\u00e9nujete viac, potom by bolo ide\u00e1lne pohybova\u0165 sa medzi <strong>1,2 \u2013 2 g na kg\/TH.<\/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>Toto vy\u0161\u0161ie rozmedzie bude ide\u00e1lne aj v pr\u00edpade, \u017ee \u0161portujete vytrvalostne, m\u00e1te hmotnos\u0165 v norme alebo chcete chudn\u00fa\u0165 tuk. <span 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<p>Pokia\u013e chcete podpori\u0165 svoj vytrvalostn\u00fd v\u00fdkon, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\">11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310.png\" alt=\"Ko\u013eko bielkov\u00edn by sme mali jes\u0165, ak sme vytrvalostn\u00ed \u0161portovci?\" class=\"wp-image-492957\" title=\"Ko\u013eko bielkov\u00edn by sme mali jes\u0165, ak sme vytrvalostn\u00ed \u0161portovci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tehotenstvo\">Ko\u013eko bielkov\u00edn by mali jes\u0165 tehotn\u00e9 \u017eeny?<\/h3>\n\n\n\n<p>Bielkoviny s\u00fa <strong>z\u00e1kladnou stavebnou jednotkou nielen svalov,<\/strong> ale aj buniek v na\u0161om tele. V tehotenstve navy\u0161e \u017eensk\u00e9 telo pracuje na vytvoren\u00ed \u010fal\u0161ieho organizmu, na \u010do op\u00e4\u0165 potrebuje \u201emateri\u00e1l\u201c a energiu. Pod\u013ea odpor\u00fa\u010dania DACH (Spolo\u010dnosti pre v\u00fd\u017eivu nemecky hovoriacich kraj\u00edn) <strong>nie je potrebn\u00e9 navy\u0161ova\u0165 pr\u00edjem bielkov\u00edn po\u010das 1. trimestra.<\/strong> V 2. a 3. trimestri je potom vhodn\u00e9 zv\u00fd\u0161i\u0165 svoj pr\u00edjem bielkov\u00edn pribli\u017ene o <strong>20 g denne<\/strong>. <span style=\"color: #ff6600\">[28]<\/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\" id=\"dojcenie\">Ko\u013eko bielkov\u00edn by mali jes\u0165 doj\u010diace \u017eeny?<\/h3>\n\n\n\n<p>Aj po\u010das doj\u010denia je potrebn\u00e9 dba\u0165 na <strong>dostato\u010dn\u00fd pr\u00edjem v\u0161etk\u00fdch makro\u017eiv\u00edn, a to vr\u00e1tane bielkov\u00edn.<\/strong> Tvorba matersk\u00e9ho mlieka (lakt\u00e1cia) je toti\u017e zlo\u017eit\u00fd proces, ktor\u00fd zvy\u0161uje energetick\u00fd v\u00fddaj matky. Ud\u00e1va sa, \u017ee to m\u00f4\u017ee by\u0165 a\u017e o <strong>500 kcal za de\u0148.<\/strong> Ide\u00e1lne je udr\u017eiava\u0165 po\u010das doj\u010denia pr\u00edjem bielkov\u00edn okolo <strong>1,5 g na kg\/TH.<\/strong> <span style=\"color: #ff6600\">[6] [11\u201313]<\/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\" id=\"staroba\">Ko\u013eko bielkov\u00edn by mali jes\u0165 seniori?<\/h3>\n\n\n\n<p><strong>S vekom prirodzene kles\u00e1 mno\u017estvo svalovej hmoty v tele.<\/strong> Tento jav je zn\u00e1my pod pojmom sarkop\u00e9nia (\u00fabytok svalovej hmoty). Star\u0161\u00ed organizmus navy\u0161e o nie\u010do hor\u0161ie tr\u00e1vi bielkoviny. Preto je vhodn\u00e9 jes\u0165 dostato\u010dn\u00e9 mno\u017estvo a cvi\u010di\u0165, aby sa \u010do najviac spomalil \u00fabytok svalovej hmoty. <strong>Bielkoviny tie\u017e prispievaj\u00fa k udr\u017eaniu zdrav\u00fdch kost\u00ed.<\/strong> Ich dostato\u010dn\u00e9 mno\u017estvo v strave tak m\u00f4\u017ee do istej miery pom\u00f4c\u0165 aj ako <strong>prevencia osteopor\u00f3zy (rednutie kost\u00ed).<\/strong> V\u0161eobecne tak m\u00f4\u017eeme poveda\u0165, \u017ee by sa pr\u00edjem bielkov\u00edn v pr\u00edpade seniorov mal pohybova\u0165 v rozmedz\u00ed 1 \u2013 2 g na kg\/TH v z\u00e1vislosti od toho, \u010do je ich cie\u013eom. Dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn je toti\u017e jedn\u00fdm z faktorov <a href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/\"><strong>zdrav\u00e9ho starnutia<\/strong><\/a>. <span style=\"color: #ff6600\">[6,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdrav\u00fd senior so sedav\u00fdm sp\u00f4sobom \u017eivota<\/strong> by mal denne prij\u00edma\u0165 <strong>1 \u2013 1,2 g na kg TH.<\/strong><\/li>\n\n\n\n<li><strong>Senior s dlhodob\u00fdm ochoren\u00edm<\/strong> by mal denne prij\u00edma\u0165 <strong>1,2 \u2013 1,5 g na kg TH.<\/strong><\/li>\n\n\n\n<li><strong>Senior, ktor\u00fd chce schudn\u00fa\u0165,<\/strong> by mal denne prij\u00edma\u0165 <strong>1,5 \u2013 2,2 g na kg\/TH.<\/strong><\/li>\n\n\n\n<li><strong>Senior, ktor\u00fd chce budova\u0165 svalov\u00fa hmotu,<\/strong> by mal denne prija\u0165 <strong>1,7 \u2013 2,0 g na kg TH<\/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>Pr\u00edjem bielkov\u00edn nad 1,5 g na kg\/TH sa odpor\u00fa\u010da konzultova\u0165 s lek\u00e1rom. U seniorov je toti\u017e ove\u013ea vy\u0161\u0161\u00ed v\u00fdskyt zhor\u0161enej funkcie obli\u010diek a nadmern\u00fd pr\u00edjem bielkov\u00edn by mohol tento zdravotn\u00fd probl\u00e9m zbyto\u010dne zhor\u0161ova\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1124x736.jpg\" alt=\"Ko\u013eko bielkov\u00edn by mali jes\u0165 seniori?\" class=\"wp-image-492973\" title=\"Ko\u013eko bielkov\u00edn by mali jes\u0165 seniori?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1124x736.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-2048x1340.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"veganstvo\">Ko\u013eko bielkov\u00edn by mali jes\u0165 veg\u00e1ni?<\/h3>\n\n\n\n<p>V\u0161eobecn\u00e9 odpor\u00fa\u010dania pre pr\u00edjem bielkov\u00edn sa m\u00f4\u017eu v pr\u00edpade veg\u00e1nov \u013eahko l\u00ed\u0161i\u0165. Pre rastlinn\u00e9 zdroje bielkov\u00edn vo v\u0161eobecnosti plat\u00ed, \u017ee maj\u00fa <strong>pribli\u017ene o 1\/4 menej esenci\u00e1lnych aminokysel\u00edn, ktor\u00e9 e\u0161te k tomu nie s\u00fa v optim\u00e1lnom pomere.<\/strong> Rastlinn\u00e9 bielkoviny s\u00fa navy\u0161e hor\u0161ie vstrebate\u013en\u00e9, \u010do je dan\u00e9 najm\u00e4 obsahom antinutri\u010dn\u00fdch l\u00e1tok. <strong>Pr\u00edjem bielkov\u00edn u veg\u00e1nov by tak mal by\u0165 pribli\u017ene o 20 % vy\u0161\u0161\u00ed<\/strong> ako u \u013eud\u00ed, ktor\u00ed sa \u017eivo\u010d\u00ed\u0161nym produktom nevyh\u00fdbaj\u00fa. <span style=\"color: #ff6600\">[16][29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako z rastlinn\u00fdch zdrojov bielkov\u00edn vy\u0165a\u017ei\u0165 maximum?<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Vysk\u00fa\u0161ajte <a href=\"https:\/\/gymbeam.sk\/probiotika\">probiotik\u00e1<\/a>.<\/strong> Tie v\u0161eobecne pom\u00f4\u017eu zv\u00fd\u0161i\u0165 vyu\u017eite\u013enos\u0165 rastlinn\u00fdch bielkov\u00edn. <span style=\"color: #ff6600\">[17]<\/span><\/li>\n\n\n\n<li><strong>Zv\u00fd\u0161te d\u00e1vku bielkov\u00edn pribli\u017ene o 1\/4.<\/strong> Ak by ste pri srv\u00e1tkovom prote\u00edne pou\u017eili 30 g d\u00e1vku, tu sa nebojte dopria\u0165 si na porciu pokojne aj 40 g.<\/li>\n\n\n\n<li><strong>Kombinujte r\u00f4zne zdroje bielkov\u00edn.<\/strong> Ide\u00e1lne pou\u017e\u00edvajte spolo\u010dne <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\">strukovinov\u00e9 zdroje s obilninami, pr\u00edpadne aj so s\u00f3jou.<\/a><\/li>\n\n\n\n<li><strong>Dopl\u0148ujte samostatne vo\u013en\u00e9 esenci\u00e1lne <a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\">aminokyseliny<\/a><\/strong> vo forme suplementov. Niektor\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn maj\u00fa ur\u010dit\u00e9 aminokyseliny nedostato\u010dne zast\u00fapen\u00e9 (tzv. limitn\u00e1 aminokyselina). Pri obiln\u00e1ch je <strong>limitnou aminokyselinou lyz\u00edn,<\/strong> pri strukovin\u00e1ch potom metion\u00edn. V\u0161eobecne m\u00f4\u017ee by\u0165 vo veg\u00e1nskej strave nedostato\u010dne obsiahnut\u00fd aj leuc\u00edn. Tieto aminokyseliny m\u00f4\u017eete v\u0161ak doplni\u0165 aj prostredn\u00edctvom suplementov, ako je samostatn\u00fd <a href=\"https:\/\/gymbeam.sk\/l-metionin-gymbeam.html\">l-metion\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\">l-leuc\u00edn<\/a> a <a href=\"https:\/\/gymbeam.sk\/l-lysine-gymbeam.html\">l-lyz\u00edn<\/a>. Ich pr\u00edjem si m\u00f4\u017eete u\u013eah\u010di\u0165 priamo <a href=\"https:\/\/gymbeam.sk\/eaa-gymbeam.html\">zmesou EAA<\/a>, ktor\u00e1 obsahuje v\u0161etky esenci\u00e1lne aminokyseliny a je vhodn\u00e1 aj pre veg\u00e1nov.<\/li>\n<\/ol>\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>Pokia\u013e sa chcete dozvedie\u0165 viac o rastlinn\u00fdch prote\u00ednoch, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-rastlinny-protein\/\"><strong>Ako vybra\u0165 najlep\u0161\u00ed rastlinn\u00fd prote\u00edn.<\/strong><\/a><\/li>\n\n\n\n<li>Tipy na \u010fal\u0161ie zdroje rastlinn\u00fdch bielkov\u00edn n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/strong><\/a><\/li>\n<\/ul>\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"739\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan.jpg\" alt=\"Ko\u013eko bielkov\u00edn by mali jes\u0165 veg\u00e1ni?\" class=\"wp-image-492989\" title=\"Ko\u013eko bielkov\u00edn by mali jes\u0165 veg\u00e1ni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan-400x263.jpg 400w\" 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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_bielkovin_teda_jest\"><\/span>Ko\u013eko bielkov\u00edn teda jes\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre lep\u0161iu preh\u013eadnos\u0165 n\u00e1jdete v\u0161etky d\u00f4le\u017eit\u00e9 hodnoty aj v tejto tabu\u013eke. Berte ich sk\u00f4r ako orienta\u010dn\u00fa oporu podlo\u017een\u00fa vedeck\u00fdmi \u0161t\u00fadiami a vysk\u00fa\u0161ajte sami na sebe, ko\u013eko bielkov\u00edn v\u00e1m bude vyhovova\u0165. <span style=\"color: #ff6600\">[1\u20135][27\u201328]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Popul\u00e1cia<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pr\u00edjem bielkov\u00edn g na kg\/TH za de<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Priemern\u00e1 popul\u00e1cia so sedav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 \u2013 1 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Silovo cvi\u010diaci \u0161portovci, ktor\u00ed buduj\u00fa svaly<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 \u2013 2,2 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vytrvalostn\u00ed \u0161portovci<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 2 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160portovci v kolekt\u00edvnych \u0161portoch<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 \u2013 1,7 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rekrea\u010dn\u00ed \u0161portovci s norm\u00e1lnou hmotnos\u0165ou, ktor\u00ed chc\u00fa chudn\u00fa\u0165 tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 \u2013 2,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00ed \u0161portovci, ktor\u00ed sa sna\u017eia dosta\u0165 na n\u00edzke percento tuku v tele<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 \u2013 3,1 g bielkov\u00edn na kg beztukovej \u010dasti tela<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u013dudia s nadv\u00e1hou alebo obezitou<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Doj\u010diace \u017eeny<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tehotn\u00e9 \u017eeny<\/td><td class=\"has-text-align-center\" data-align=\"center\">v 2. a 3. trimestri zv\u00fd\u0161i\u0165 pr\u00edjem o 20 g za de\u0148<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pri rekonvalescencii po zranen\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Seniori so sedav\u00fdm sp\u00f4sobom \u017eivota<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 1,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Seniori s dlhodob\u00fdm ochoren\u00edm<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Seniori v di\u00e9te<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 \u2013 2,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Seniori, ktor\u00ed chc\u00fa nabera\u0165 svaly<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 \u2013 2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_rozdelit_prijem_bielkovin_pocas_dna\"><\/span>Ako rozdeli\u0165 pr\u00edjem bielkov\u00edn po\u010das d\u0148a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e sme si u\u017e stanovili svoj optim\u00e1lny pr\u00edjem bielkov\u00edn, je potrebn\u00e9 ho <strong>rozlo\u017ei\u0165 do nieko\u013ek\u00fdch denn\u00fdch porci\u00ed.<\/strong> Ich po\u010det je na n\u00e1s, v kone\u010dnom d\u00f4sledku je hlavn\u00e9 to, <strong>ko\u013eko sme ich zjedli za cel\u00fd de\u0148.<\/strong> Pokia\u013e by sme ale cel\u00fd svoj denn\u00fd prote\u00ednov\u00fd pr\u00edjem mali obsiahnu\u0165 v jednom jedle, pravdepodobne by n\u00e1m bolo \u0165a\u017eko a najsk\u00f4r by sme sa nec\u00edtili \u00faplne dobre. Ako sme u\u017e povedali vy\u0161\u0161ie, <strong>v tele nem\u00e1me \u017eiadnu z\u00e1sob\u00e1re\u0148 bielkov\u00edn,<\/strong> do ktorej by sme mohli v pr\u00edpade potreby siahnu\u0165. Preto je z h\u013eadiska stimul\u00e1cie novotvorby bielkov\u00edn ide\u00e1lne zjes\u0165 svoj denn\u00fd pr\u00edjem v nieko\u013ek\u00fdch men\u0161\u00edch porci\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010diatok si m\u00f4\u017eeme zapam\u00e4ta\u0165 jednoduch\u00fa pou\u010dku \u2013 \u010d\u00edm vy\u0161\u0161\u00ed je n\u00e1\u0161 pr\u00edjem bielkov\u00edn, t\u00fdm <strong>viac porci\u00ed by sme mali za de\u0148 ma\u0165,<\/strong> aby sme z nich vy\u0165a\u017eili maximum a pos\u00favali sa bli\u017e\u0161ie k svojmu cie\u013eu. \u0160t\u00edhle diev\u010da, ktor\u00e9 \u017eije sedav\u00fdm sp\u00f4sobom \u017eivota, zvl\u00e1dne bez probl\u00e9mu pokry\u0165 svoju denn\u00fa potrebu <strong>bielkov\u00edn napr\u00edklad v 3 porci\u00e1ch denne.<\/strong> Existuje dokonca \u0161t\u00fadia vykonan\u00e1 na mlad\u00fdch \u017een\u00e1ch a seniork\u00e1ch, ktor\u00e9 \u017eili sedav\u00fdm sp\u00f4sobom \u017eivota a jedli <strong>80 % svojho denn\u00e9ho pr\u00edjmu bielkov\u00edn v jednom jedle.<\/strong> A v\u00fdsledok? Na svalov\u00fa hmotu to nemalo \u017eiadny negat\u00edvny vplyv. <span style=\"color: #ff6600\">[18\u201319]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri akt\u00edvnych \u013eud\u00ed a \u0161portovcoch, najm\u00e4 t\u00fdch silov\u00fdch, je to ale tro\u0161ku inak. V\u00fdhodnej\u0161ie pre nich z h\u013eadiska svalov\u00e9ho rastu bude <strong>viac porci\u00ed s 3 a\u017e 5 hodinov\u00fdm rozostupom.<\/strong> T\u00fdm sa dost\u00e1vame k zlatej strednej ceste v podobe 3 hlavn\u00fdch jed\u00e1l a 2 desiat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neviete, v ak\u00fdch potravin\u00e1ch h\u013eada\u0165 bielkoviny? Tipy na bielkovinami nabit\u00e9 zdroje n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\"><strong>Potraviny, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_bielkovin_prijimat_v_jednej_davke\"><\/span>Ko\u013eko bielkov\u00edn prij\u00edma\u0165 v jednej d\u00e1vke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ekos\u0165 porci\u00ed bielkov\u00edn z\u00e1vis\u00ed od celkov\u00e9ho mno\u017estva, ktor\u00e9 m\u00e1te za de\u0148 zjes\u0165, a tie\u017e sa l\u00ed\u0161i pod\u013ea typu. Pri <strong>pomal\u0161ie vstrebate\u013en\u00fdch zdrojoch bielkov\u00edn,<\/strong> ako je napr\u00edklad <strong>pevn\u00e9 komplexn\u00e9 jedlo,<\/strong> sa nezoxiduje to\u013eko aminokysel\u00edn ako zdroj energie, t\u00fdm p\u00e1dom si m\u00f4\u017eeme da\u0165 pokojne v\u00e4\u010d\u0161iu porciu a telo ju efekt\u00edvne vyu\u017eije. V tomto pr\u00edpade m\u00f4\u017ee ma\u0165 porcia pokojne <strong>0,4 \u2013 0,55 g bielkov\u00edn na kg\/TH.<\/strong> <span style=\"color: #ff6600\">[20\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri <strong>r\u00fdchlej\u0161ie vstrebate\u013en\u00fdch<\/strong> zdrojoch bielkov\u00edn, medzi ktor\u00e9 patr\u00ed napr\u00edklad kvalitn\u00fd <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\">srv\u00e1tkov\u00fd prote\u00edn,<\/a> si vysta\u010d\u00edme s porciou <strong>0,3 \u2013 0,4 g na kg\/TH.<\/strong> Pokia\u013e sa ale chcete vyhn\u00fa\u0165 zlo\u017eit\u00fdm v\u00fdpo\u010dtom, dr\u017ete sa <strong>univerz\u00e1lnej\u0161ieho odpor\u00fa\u010dania 20 \u2013 40 g<\/strong> plnohodnotn\u00fdch bielkov\u00edn. Do tohto rozmedzia patr\u00ed napr\u00edklad jedna odmerka prote\u00ednu. <span style=\"color: #ff6600\">[20\u201321]<\/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\">Ko\u013eko bielkov\u00edn jes\u0165 po tr\u00e9ningu?<\/h3>\n\n\n\n<p>Za najk\u013e\u00fa\u010dovej\u0161iu porciu bielkov\u00edn b\u00fdva pova\u017eovan\u00e1 t\u00e1, ktor\u00fa <strong>prij\u00edmate po cvi\u010den\u00ed.<\/strong> Pom\u00e1ha toti\u017e s efekt\u00edvnou opravou tr\u00e9ningom po\u0161koden\u00fdch svalov. No a \u010d\u00edm sk\u00f4r t\u00e1to regener\u00e1cia za\u010dne, t\u00fdm lep\u0161ie. Ide\u00e1lne je tak vypi\u0165 prote\u00ednov\u00fd n\u00e1poj do 30 min\u00fat po cvi\u010den\u00ed.<\/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\">No a ko\u013eko toho prote\u00ednu m\u00e1 by\u0165?<\/h4>\n\n\n\n<p>Ako sme u\u017e povedali, vhodn\u00e1 d\u00e1vka sa pohybuje medzi 20 \u2013 40 g.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokia\u013e ste precvi\u010dili intenz\u00edvne cel\u00e9 telo, je ide\u00e1lne dr\u017ea\u0165 sa sk\u00f4r hornej hranice, teda <strong>40 g plnohodnotn\u00fdch bielkov\u00edn na jednu porciu.<\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee m\u00e1te za sebou \u013eah\u0161\u00ed tr\u00e9ning zameran\u00fd napr\u00edklad len na vrch tela, m\u00f4\u017ee by\u0165 dostato\u010dn\u00fd pr\u00edjem <strong>20 g bielkov\u00edn pre priemern\u00fa \u017eenu a 30 g bielkov\u00edn pre priemern\u00e9ho mu\u017ea.<\/strong> U veg\u00e1nov to op\u00e4\u0165 m\u00f4\u017ee by\u0165 a\u017e o \u00bc viac.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u010f sa ale budeme dr\u017ea\u0165 d\u00e1vkovania v podobe jednej 30 g odmerky prote\u00ednu, vo v\u00e4\u010d\u0161ine pr\u00edpadov sa traf\u00edme. Ide\u00e1lnou vo\u013ebou m\u00f4\u017ee by\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\"><strong>dobre vstrebate\u013en\u00fd srv\u00e1tkov\u00fd koncentr\u00e1t.<\/strong><\/a><\/li>\n\n\n\n<li>Pokia\u013e sa chcete o typoch srv\u00e1tkov\u00fdch prote\u00ednov dozvedie\u0165 viac, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/aky-protein-si-vybrat-srvatkovy-koncentrat-izolat-alebo-hydrolyzat\/\"><strong>Ktor\u00fd prote\u00edn si vybra\u0165? Srv\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t alebo hydrolyz\u00e1t?<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1124x749.jpg\" alt=\"Ko\u013eko bielkov\u00edn jes\u0165 po tr\u00e9ningu?\" class=\"wp-image-493006\" title=\"Ko\u013eko bielkov\u00edn jes\u0165 po tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prijem_bielkovin_pocas_celeho_dna\"><\/span>Pr\u00edjem bielkov\u00edn po\u010das cel\u00e9ho d\u0148a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potr\u00e9ningov\u00e9 jedlo je jedna vec. Nemali by sme v\u0161ak zab\u00fada\u0165 na bielkoviny ani v \u010fal\u0161\u00edch jedl\u00e1ch po\u010das d\u0148a. Ako na to?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Za\u010dnite de\u0148 s poctivou porciou bielkov\u00edn<\/h3>\n\n\n\n<p>Po celono\u010dnom nejden\u00ed je ide\u00e1lne doda\u0165 telu hne\u010f r\u00e1no bielkoviny, s ktor\u00fdmi m\u00f4\u017ee \u010falej pracova\u0165 na obnove buniek a \u010fal\u0161\u00edch d\u00f4le\u017eit\u00fdch telesn\u00fdch procesoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako prida\u0165 bielkoviny do ra\u0148ajok?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vyberte si na ra\u0148ajky jedlo bohat\u00e9 na bielkoviny, pr\u00edpadne ho dopl\u0148te <a href=\"https:\/\/gymbeam.sk\/3-proteiny\"><strong>prote\u00ednom<\/strong><\/a>.<\/li>\n\n\n\n<li>Jedzte tvaroh, skyr, jogurt gr\u00e9ckeho typu a in\u00e9 mlie\u010dne v\u00fdrobky bohat\u00e9 na bielkoviny.<\/li>\n\n\n\n<li>Urobte si omeletu, vajcia natvrdo alebo mie\u0161an\u00e9 vaj\u00ed\u010dka. Skvel\u00fdm pomocn\u00edkom v kuchyni s\u00fa aj <a href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\"><strong>tekut\u00e9 vaje\u010dn\u00e9 bielky.<\/strong><\/a><\/li>\n\n\n\n<li>Upe\u010dte si nejak\u00fa prote\u00ednov\u00fa dobrotu, napr\u00edklad pod\u013ea na\u0161ich <a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\"><strong>fitness receptov.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zara\u010fte prote\u00ednov\u00e9 snacky<\/h3>\n\n\n\n<p>Skvel\u00e9 zdroje bielkov\u00edn u\u017e n\u00e1jdete prakticky v\u0161ade. A pokia\u013e pr\u00e1ve nem\u00e1te prote\u00ednov\u00fd snack pri sebe, \u013eahko ho z nieko\u013ek\u00fdch surov\u00edn vytvor\u00edte. Tak\u00fato prote\u00ednov\u00fa desiatu m\u00f4\u017eete jes\u0165 kedyko\u013evek po\u010das d\u0148a \u2013 na zahnanie hladu, uspokojenie chut\u00ed, pred tr\u00e9ningom, po tr\u00e9ningu, pred span\u00edm a skr\u00e1tka v\u017edy, ke\u010f potrebujete telu doda\u0165 kvalitn\u00e9 bielkoviny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako m\u00f4\u017ee vyzera\u0165 vyv\u00e1\u017een\u00e1 desiata bohat\u00e1 na bielkoviny?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>oblo\u017een\u00e9 pe\u010divo so \u0161unkou, syrom, vaj\u00ed\u010dkom \u010di <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\">tofu<\/a><\/li>\n\n\n\n<li>cottage nasladko alebo naslano doplnen\u00fd o zeleninu, ovocie alebo komplexn\u00e9 sacharidy<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/protein\/\">prote\u00ednov\u00e9 dobroty<\/a> pod\u013ea na\u0161ich receptov<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/proteinove-cookies\">prote\u00ednov\u00e9 su\u0161ienky<\/a>, <a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\">ty\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.sk\/moimuv-protein-wafer-gymbeam.html\">obl\u00e1tky<\/a>, <a href=\"https:\/\/gymbeam.sk\/moimuv-protein-flapjack-gymbeam.html\">flapjacky<\/a>, <a href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\">kr\u00e9mov\u00e9 \u0161ejky<\/a> s k\u00faskom ovocia<\/li>\n\n\n\n<li>prote\u00ednov\u00fd n\u00e1poj zo <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\">srv\u00e1tkov\u00e9ho<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\">veg\u00e1nskeho prote\u00ednu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/susene-maso\">su\u0161en\u00e9 m\u00e4so (Jerky)<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1124x749.jpg\" alt=\"Ako m\u00f4\u017ee vyzera\u0165 vyv\u00e1\u017een\u00e1 desiata bohat\u00e1 na bielkoviny?\" class=\"wp-image-493022\" title=\"Ako m\u00f4\u017ee vyzera\u0165 vyv\u00e1\u017een\u00e1 desiata bohat\u00e1 na bielkoviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Ako ma\u0165 dostatok bielkov\u00edn aj v hlavnom jedle?<\/h3>\n\n\n\n<p>Asi ka\u017ed\u00fd u\u017e tak nejako vie, \u017ee by hlavn\u00e9 jedlo malo obsahova\u0165 <strong>porciu komplexn\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\">sacharidov<\/a>, zeleniny, <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\">tuku<\/a>, ale aj bielkov\u00edn.<\/strong> Ich zdroje je ide\u00e1lne strieda\u0165, aby sme mali pestr\u00fd jed\u00e1lni\u010dek a dostatok v\u0161etk\u00fdch aminokysel\u00edn.<\/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\">Ktor\u00e9 zdroje bielkov\u00edn zara\u010fova\u0165 do hlavn\u00fdch jed\u00e1l?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00e4so \u2013 hov\u00e4dzie, brav\u010dov\u00e9, kuracie \u2013 ide\u00e1lne vybera\u0165 tie zdroje, ktor\u00e9 obsahuj\u00fa menej tuku<\/li>\n\n\n\n<li>morsk\u00e9 plody a ryby \u2013 tie s\u00fa okrem bielkov\u00edn tie\u017e d\u00f4le\u017eit\u00fdm zdrojom <a href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\"><strong>omega-3 mastn\u00fdch kysel\u00edn<\/strong><\/a><\/li>\n\n\n\n<li>konzervy <a href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\">kurac\u00edch p\u0155s<\/a>, <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\">tuniaka<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\">sardiniek<\/a><\/li>\n\n\n\n<li>syry a mlie\u010dne v\u00fdrobky<\/li>\n\n\n\n<li>rastlinn\u00e9 alternat\u00edvy m\u00e4sa, ako je <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\">seitan<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\">tempeh<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/strukoviny\">strukoviny<\/a>, ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\">fazu\u013ea<\/a>, s\u00f3ja, c\u00edcer, \u0161o\u0161ovica, hrach<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\">ovsen\u00e9 vlo\u010dky<\/a> (z\u00e1rove\u0148 s\u00fa aj zdrojom komplexn\u00fdch sacharidov)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\">mandle<\/a> a <a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\">ara\u0161idy<\/a> (z\u00e1rove\u0148 s\u00fa aj zdrojom tukov)<\/li>\n\n\n\n<li>Pokia\u013e nest\u00edhate alebo sa v\u00e1m nechce vari\u0165, ocen\u00edte u\u017e <strong>pripraven\u00e9 hotov\u00e9 pokrmy s vysok\u00fdm obsahom bielkov\u00edn,<\/strong> ktor\u00e9 maj\u00fa vyv\u00e1\u017een\u00fd pomer v\u0161etk\u00fdch makro\u017eiv\u00edn. Sk\u00fasite <strong><a href=\"https:\/\/gymbeam.sk\/fit-kuracie-s-ryzou-na-azijsky-sposob-ready-to-eat-gymbeam.html\">kuracie s ry\u017eou na \u00e1zijsk\u00fd sp\u00f4sob<\/a>, <a href=\"https:\/\/gymbeam.sk\/fit-kuracie-kari-s-ryzou-ready-to-eat-gymbeam.html\">kuracie kar\u00ed s ry\u017eou<\/a>, <a href=\"https:\/\/gymbeam.sk\/fit-kuracie-s-cestovinami-na-taliansky-sposob-ready-to-eat-gymbeam.html\">kuracie s cestovinami na taliansky sp\u00f4sob<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/fit-kuracie-s-ryzou-na-mexicky-sposob-ready-to-eat-gymbeam.html\">kuracie s ry\u017eou na mexick\u00fd sp\u00f4sob<\/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<ul class=\"wp-block-list\">\n<li>\u010eal\u0161ie tipy na zdroje bielkov\u00edn n\u00e1jdete v samostatnom \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/\"><strong>Cenovo dostupn\u00e9 potraviny bohat\u00e9 na bielkoviny.<\/strong><\/a><\/li>\n\n\n\n<li>A ve\u013ea mo\u017enost\u00ed, ako obohati\u0165 svoj jed\u00e1lni\u010dek o bielkoviny, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/\"><strong>Ako do svojho jed\u00e1lni\u010dka prepa\u0161ova\u0165 viac bielkov\u00edn?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1124x749.jpg\" alt=\"Ktor\u00e9 zdroje bielkov\u00edn zara\u010fova\u0165 do hlavn\u00fdch jed\u00e1l?\" class=\"wp-image-493038\" title=\"Ktor\u00e9 zdroje bielkov\u00edn zara\u010fova\u0165 do hlavn\u00fdch jed\u00e1l?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ako je to s bielkovinami pred span\u00edm?<\/h3>\n\n\n\n<p>Mo\u017eno ste u\u017e niekedy za\u010duli spojenie <a href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\"><strong>no\u010dn\u00fd prote\u00edn<\/strong><\/a> alebo m\u00e1te vo svojom okol\u00ed niekoho, kto si d\u00e1va pravidelne <strong>prote\u00edn pred span\u00edm.<\/strong> To naj\u010dastej\u0161ie robia silov\u00ed \u0161portovci, ktor\u00ed si zakladaj\u00fa na ka\u017edom detaile a chc\u00fa aj cez noc udr\u017eiava\u0165 <strong>zv\u00fd\u0161en\u00fa tvorbu svalov\u00fdch bielkov\u00edn.<\/strong> A pr\u00e1ve na to je ide\u00e1lny tvaroh alebo tzv. no\u010dn\u00fd prote\u00edn, zn\u00e1my aj ako <a href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\">micel\u00e1rny kaze\u00edn<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba spom\u00ednan\u00e9 zdroje bielkov\u00edn maj\u00fa <strong>vysok\u00fa biologick\u00fa hodnotu<\/strong> a vynikaj\u00fa svojou pomal\u0161ou vstrebate\u013enos\u0165ou, \u010do je po\u010das noci, kedy nejeme, ide\u00e1lne. St\u00e1le ale plat\u00ed, \u017ee \u00faplne k\u013e\u00fa\u010dov\u00e9 je splni\u0165 celkov\u00fa denn\u00fa potrebu bielkov\u00edn a a\u017e potom vychyt\u00e1va\u0165 tieto detaily, ako je napr\u00edklad \u010dasovanie a vo\u013eba konkr\u00e9tnych zdrojov bielkov\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac tipov, \u010do jes\u0165 po tr\u00e9ningu pred span\u00edm, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-po-treningu-pred-spanim\/\"><strong>10 tipov, \u010do jes\u0165 po tr\u00e9ningu, ke\u010f cvi\u010d\u00edte pred span\u00edm.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_byt_vysoky_prijem_bielkovin_skodlivy\"><\/span>M\u00f4\u017ee by\u0165 vysok\u00fd pr\u00edjem bielkov\u00edn \u0161kodliv\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno u\u017e v\u00e1s napadlo, \u017ee ke\u010f sa to\u013eko sklo\u0148uje d\u00f4le\u017eitos\u0165 bielkov\u00edn, \u010di so sebou ich vysok\u00fd pr\u00edjem nenesie nejak\u00e9 <strong>rizik\u00e1<\/strong>. Alebo u\u017e ste napr\u00edklad aj po\u010duli o tom, \u017ee vysok\u00fd pr\u00edjem bielkov\u00edn po\u0161kodzuje obli\u010dky, pe\u010de\u0148 alebo sn\u00e1\u010f sp\u00f4sobuje rednutie kost\u00ed? Po\u010fme si teda vyvr\u00e1ti\u0165 tie naj\u010dastej\u0161ie m\u00fdty, ktor\u00e9 sa sp\u00e1jaj\u00fa so <strong>zv\u00fd\u0161en\u00fdm pr\u00edjmom bielkov\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. M\u00fdtus: Bielkoviny sp\u00f4sobuj\u00fa zakyslenie organizmu<\/h3>\n\n\n\n<p>Pod\u013ea tejto te\u00f3rie by mal <strong>nadmern\u00fd pr\u00edjem bielkov\u00edn sp\u00f4sobova\u0165 kyslos\u0165,<\/strong> ktorou sa telo sna\u017e\u00ed neutralizova\u0165 vy\u0161\u0161\u00edm odb\u00faravan\u00edm v\u00e1pnika z kost\u00ed, \u010do by malo negat\u00edvne ovplyvni\u0165 ich kvalitu. Ni\u010d tak\u00e9 v\u0161ak \u017eiadnou relevantnou \u0161t\u00fadiou nebolo potvrden\u00e9. Nadmern\u00fd pr\u00edjem bielkov\u00edn s\u00edce m\u00f4\u017ee vies\u0165 k <strong>vy\u0161\u0161iemu vylu\u010dovaniu v\u00e1pnika mo\u010dom,<\/strong> na stav kost\u00ed to v\u0161ak nem\u00e1 \u017eiadny vplyv. Koncentr\u00e1cia v\u00e1pnika v mo\u010di toti\u017e nem\u00e1 s\u00favislos\u0165 s jeho mno\u017estvom v organizme. Nie je tak na mieste <strong>ob\u00e1va\u0165 sa nejak\u00e9ho odv\u00e1pnenia.<\/strong> Za zv\u00fd\u0161en\u00e9 mno\u017estvo vylu\u010dovan\u00e9ho v\u00e1pnika pravdepodobne do istej miery m\u00f4\u017ee s\u00fa\u010dasn\u00e1 stimul\u00e1cia absorpcie v\u00e1pnika z potravy v tenkom \u010dreve. <span style=\"color: #ff6600\">[22\u201323]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak existuj\u00fa \u0161t\u00fadie, ktor\u00e9 spom\u00ednaj\u00fa <strong>d\u00f4le\u017eitos\u0165 bielkov\u00edn pre zdravie kost\u00ed, \u010do potvrdzuje aj EFSA (Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn).<\/strong> Tak\u017ee sa ich v tomto oh\u013eade rozhodne nemus\u00edme b\u00e1\u0165. <span style=\"color: #ff6600\">[24] [30] [31]<\/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\">2. M\u00fdtus: Bielkoviny po\u0161kodzuj\u00fa obli\u010dky a pe\u010de\u0148<\/h3>\n\n\n\n<p>Existuje dokonca \u0161t\u00fadia, ktor\u00e1 sa detailne zamerala na to, ak\u00fd vplyv m\u00e1 <strong>zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn na pe\u010de\u0148 a <a href=\"https:\/\/gymbeam.sk\/podpora-obliciek-gymbeam.html\">obli\u010dky<\/a>.<\/strong> Po\u010das jedn\u00e9ho cel\u00e9ho roka prij\u00edmalo 14 silovo cvi\u010diacich respondentov ka\u017ed\u00fd de\u0148 bielkoviny v rozmedz\u00ed<strong> 2,5 \u2013 3,3 g na kg \/TH.<\/strong> Po roku nebol u t\u00fdchto mu\u017eov zisten\u00fd \u017eiadny vplyv na obli\u010dky ani na hladinu lipidov v krvi. Dokonca nastala situ\u00e1cia, \u017ee mu\u017ei jedli cez bielkoviny viac kal\u00f3ri\u00ed, a napriek tomu sa <strong>nezv\u00fd\u0161ilo mno\u017estvo tukov\u00e9ho tkaniva<\/strong>. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sme fyzicky ve\u013emi akt\u00edvni a k tomu m\u00e1me vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn, je fajn kontrolova\u0165 kond\u00edciu obli\u010diek, pe\u010dene a celkov\u00e9 zdravie pomocou pravideln\u00fdch prevent\u00edvnych prehliadok a krvn\u00fdch odberov u lek\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. M\u00fdtus: Z bielkov\u00edn sa priber\u00e1<\/h3>\n\n\n\n<p>Za to, \u017ee priber\u00e1me, m\u00f4\u017ee n\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl a celkovo <strong>nadmern\u00fd pr\u00edjem kal\u00f3ri\u00ed.<\/strong> Bolo by dos\u0165 kr\u00e1tkozrak\u00e9 vini\u0165 bielkoviny. Pokia\u013e je n\u00e1\u0161 pr\u00edjem vysok\u00fd, nie je a\u017e tak\u00e9 d\u00f4le\u017eit\u00e9, z ktorej makro\u017eiviny kal\u00f3rie s\u00fa. Plat\u00ed v\u0161ak, \u017ee prostredn\u00edctvom vysoko priemyselne spracovan\u00fdch potrav\u00edn zjeme \u013eahko v\u00e4\u010d\u0161ie mno\u017estvo kal\u00f3ri\u00ed. T\u00fdm sa dostaneme do kalorick\u00e9ho nadbytku, ke\u010f prij\u00edmame viac energie, ne\u017e na\u0161e telo zvl\u00e1dne sp\u00e1li\u0165. <strong>Nadbyto\u010dn\u00fa energiu si potom uklad\u00e1<\/strong> vo forme tuku.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/8-2-1124x749.jpg\" alt=\"M\u00fdtus: Z bielkov\u00edn sa priber\u00e1\" class=\"wp-image-493054\" title=\"M\u00fdtus: Z bielkov\u00edn sa priber\u00e1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_ulahcit_prijem_bielkovin_Vyuzite_silu_proteinov\"><\/span>Ako si u\u013eah\u010di\u0165 pr\u00edjem bielkov\u00edn? Vyu\u017eite silu prote\u00ednov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi u\u017e je v\u00e1m jasn\u00e9, \u017ee by sa o pr\u00edjem bielkov\u00edn mal zauj\u00edma\u0165 \u00faplne ka\u017ed\u00fd. V s\u00favislosti s t\u00fdm mus\u00edme samozrejme spomen\u00fa\u0165 aj <strong>skvel\u00fdch pomocn\u00edkov v podobe r\u00f4znych prote\u00ednov,<\/strong> ktor\u00e9 v\u00e1m pr\u00edjem bielkov\u00edn m\u00f4\u017eu zna\u010dne u\u013eah\u010di\u0165. Nie je potrebn\u00e9 z nich ma\u0165 obavy. Ide o koncentrovan\u00fd zdroj vyroben\u00fd prim\u00e1rne z mlieka, v pr\u00edpade <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\"><strong>veg\u00e1nskych prote\u00ednov<\/strong><\/a> potom napr\u00edklad zo strukov\u00edn \u010di obiln\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokia\u013e nie ste veg\u00e1ni, bude pre v\u00e1s v pomere cena : v\u00fdkon najlep\u0161ou vo\u013ebou univerz\u00e1lny <a href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\"><strong>srv\u00e1tkov\u00fd koncentr\u00e1t.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee v\u00e1s \u010dak\u00e1 s\u00fa\u0165a\u017en\u00e1 rysovacia di\u00e9ta a rie\u0161ite ka\u017ed\u00fd gram makro\u017eiv\u00edn, stavte na <a href=\"https:\/\/gymbeam.sk\/proteinove-izolaty\"><strong>srv\u00e1tkov\u00fd izol\u00e1t.<\/strong><\/a> Ten je vhodn\u00fd aj pre \u013eud\u00ed s lakt\u00f3zovou intoleranciou.<\/li>\n\n\n\n<li>Pre profesion\u00e1lnych \u0161portovcov, ktor\u00ed chc\u00fa \u010do najr\u00fdchlej\u0161ie vstrebate\u013en\u00fd prote\u00edn, je tu <a href=\"https:\/\/gymbeam.sk\/hydrolyzovane-proteiny\"><strong>srv\u00e1tkov\u00fd hydrolyz\u00e1t.<\/strong><\/a><\/li>\n\n\n\n<li>Pre veg\u00e1nov bude najlep\u0161ou vo\u013ebou <a href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\"><strong>viaczlo\u017ekov\u00fd prote\u00edn,<\/strong><\/a> ktor\u00fd v sebe sp\u00e1ja zdroje bielkov\u00edn z obiln\u00edn a strukov\u00edn, \u010d\u00edm sa vylep\u0161\u00ed celkov\u00e9 aminokyselinov\u00e9 spektrum, a t\u00fdm aj v\u00fdsledn\u00e1 kvalita prote\u00ednu.<\/li>\n\n\n\n<li>Popul\u00e1rna je medzi veg\u00e1nmi aj <a href=\"https:\/\/gymbeam.sk\/sojovy-protein\"><strong>s\u00f3jov\u00fd prote\u00edn,<\/strong><\/a> ktor\u00fd je spravidla lacnej\u0161\u00ed ako <a href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\"><strong>viaczlo\u017ekov\u00fd prote\u00edn<\/strong><\/a> a svojim aminokyselinov\u00fdm spektrom sa najviac podob\u00e1 srv\u00e1tkov\u00e9mu prote\u00ednu.<\/li>\n\n\n\n<li>A nech\u00fdba ani <strong><a href=\"https:\/\/gymbeam.sk\/protein-yum-yum-whey-beast-pink.html\">prote\u00edn<\/a> prisp\u00f4soben\u00fd na mieru <a href=\"https:\/\/gymbeam.sk\/blog\/protein-pre-zeny-ucinky-vyhody-davkovanie\/\">\u017eensk\u00fdm potreb\u00e1m<\/a>,<\/strong> ktor\u00fd je navy\u0161e obohaten\u00fd o spa\u013eova\u010de tuku.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteiny_a_ich_vyuzitie_pre_sportovcov_a_nesportovcov\"><\/span>Prote\u00edny a ich vyu\u017eitie pre \u0161portovcov a ne\u0161portovcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa povie prote\u00edn, mnoho \u013eud\u00ed si asi vybav\u00ed n\u00e1poj, ktor\u00fd pij\u00fa silov\u00ed \u0161portovci <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\"><strong>po tr\u00e9ningu<\/strong><\/a>. To v\u0161ak nie je jeho jedin\u00e9 vyu\u017eitie. V\u010faka svojim vlastnostiam sa hod\u00ed aj \u013eu\u010fom so sedav\u00fdm sp\u00f4sobom \u017eivota, ktor\u00ed chc\u00fa jes\u0165 vyv\u00e1\u017eene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kedy pou\u017e\u00edva\u0165 prote\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ke\u010f chcete be\u017en\u00e9 pokrmy obohati\u0165 o kvalitn\u00e9 bielkoviny<\/li>\n\n\n\n<li>pri pr\u00edprave sladk\u00fdch dezertov, ktor\u00fdm chcete zv\u00fd\u0161i\u0165 podiel bielkov\u00edn (d\u00e1 sa prida\u0165 do cesta, kr\u00e9mov a poliev)<\/li>\n\n\n\n<li>ako n\u00e1poj pred cvi\u010den\u00edm v pr\u00edpade, \u017ee ste dlh\u0161iu dobu pred tr\u00e9ningom nejedli<\/li>\n\n\n\n<li>samostatne ako n\u00e1poj po cvi\u010den\u00ed na podporu regener\u00e1cie&nbsp;<\/li>\n\n\n\n<li>ako snack v pr\u00edpade, \u017ee v\u00e1s prepadne hlad a nem\u00e1te \u010das pripravova\u0165 si jedlo&nbsp;<\/li>\n\n\n\n<li>pred span\u00edm<\/li>\n\n\n\n<li>kedyko\u013evek potrebujete \u013eahko zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1124x744.jpg\" alt=\"Kedy pou\u017e\u00edva\u0165 prote\u00edn?\" class=\"wp-image-493070\" title=\"Kedy pou\u017e\u00edva\u0165 prote\u00edn?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_zobrat\"><\/span>\u010co si z toho zobra\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, s t\u00fdmi bielkovinami to nakoniec nie je tak\u00e9 zlo\u017eit\u00e9, ako by sa mohlo zda\u0165. Ich dostato\u010dn\u00fd pr\u00edjem by mal rie\u0161i\u0165 \u00faplne ka\u017ed\u00fd, a pokia\u013e pravidelne \u0161portujete alebo sa <strong>sna\u017e\u00edte schudn\u00fa\u0165,<\/strong> bielkoviny m\u00f4\u017eu by\u0165 skvel\u00fdm pomocn\u00edkom na dosiahnutie v\u00e1\u0161ho cie\u013ea. Aj ke\u010f sa m\u00f4\u017eete stretn\u00fa\u0165 s r\u00f4znymi odpor\u00fa\u010daniami, drvivej v\u00e4\u010d\u0161ine \u0161portovcov bude sta\u010di\u0165 dr\u017ea\u0165 sa okolo 2 g na kg\/TH. Sna\u017ete sa, aby v\u00e1\u0161 jed\u00e1lni\u010dek bol <strong>pestr\u00fd a obsahoval bielkoviny z r\u00f4znych zdrojov.<\/strong> V\u010faka tomu pokryjete napr\u00edklad aj neduhy v podobe menej priazniv\u00e9ho aminokyselinov\u00e9ho spektra a m\u00f4\u017eete maxim\u00e1lne \u0165a\u017ei\u0165 z ich benefitov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto sa bielkovin\u00e1m vyh\u00fdba alebo ich pr\u00edjem nerie\u0161i? Zdie\u013eajte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nok, aby vedel, ako mu m\u00f4\u017eu pom\u00f4c\u0165 v dosiahnut\u00ed nielen fitness cie\u013eov.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ak\u00fd je ide\u00e1lny pr\u00edjem bielkov\u00edn pri chudnut\u00ed, naberan\u00ed svalov, v tehotenstve alebo po\u010das doj\u010denia. Na to odpovie dne\u0161n\u00fd \u010dl\u00e1nok. Navy\u0161e vyvr\u00e1time naj\u010dastej\u0161ie m\u00fdty a porad\u00edme, ako bielkoviny prida\u0165 do jed\u00e1lni\u010dka.<\/p>\n","protected":false},"author":100,"featured_media":496151,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6047,6066,6055],"filter_section":[],"filter_attribute":[13054,13880,13056,13052,13066,13067,13888,13068,13046,13063,13881],"class_list":{"0":"post-496921","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-protein","10":"tag-proteinove-tycinky","11":"tag-strava","12":"filter_attribute-aminokyseliny","13":"filter_attribute-chudnutie-doplnky","14":"filter_attribute-mineralne-latky","15":"filter_attribute-proteiny","16":"filter_attribute-rast-svalov","17":"filter_attribute-regeneracia","18":"filter_attribute-sport-a-cvicenie-lifestyle","19":"filter_attribute-sportovy-vykon","20":"filter_attribute-stravovanie","21":"filter_attribute-veganske-suplementy","22":"filter_attribute-zdravie-doplnky","23":"h-entry","24":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ko\u013eko bielkov\u00edn jes\u0165 pre rast svalov, chudnutie, podporu vytrvalostn\u00e9ho v\u00fdkonu alebo v tehotenstve? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ko\u013eko bielkov\u00edn jes\u0165 pri chudnut\u00ed, naberan\u00ed svalov, po\u010das doj\u010denia alebo tehotenstva? Kedy pi\u0165 prote\u00edn? Porad\u00edme, ak\u00e9 zdroje bielkov\u00edn prida\u0165 do jed\u00e1lni\u010dka.\" \/>\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\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ko\u013eko bielkov\u00edn jes\u0165 pre rast svalov, chudnutie, podporu vytrvalostn\u00e9ho v\u00fdkonu alebo v tehotenstve? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ko\u013eko bielkov\u00edn jes\u0165 pri chudnut\u00ed, naberan\u00ed svalov, po\u010das doj\u010denia alebo tehotenstva? Kedy pi\u0165 prote\u00edn? 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