{"id":497134,"date":"2023-09-13T13:37:47","date_gmt":"2023-09-13T11:37:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=497134"},"modified":"2023-09-20T13:41:51","modified_gmt":"2023-09-20T11:41:51","slug":"kazein-a-kazeinove-proteiny","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kazein-a-kazeinove-proteiny\/","title":{"rendered":"\u010co je to kaze\u00edn, ak\u00e9 m\u00e1 v\u00fdhody a v \u010dom je lep\u0161\u00ed ako srv\u00e1tkov\u00fd prote\u00edn?\u00a0"},"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\/kazein-a-kazeinove-proteiny\/#Co_je_to_kazein\" title=\"\u010co je to kaze\u00edn?\">\u010co je to kaze\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/kazein-a-kazeinove-proteiny\/#Ake_ma_kazein_zlozenie\" title=\"Ak\u00e9 m\u00e1 kaze\u00edn zlo\u017eenie?\">Ak\u00e9 m\u00e1 kaze\u00edn zlo\u017eenie?<\/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\/kazein-a-kazeinove-proteiny\/#6_najznamejsich_ucinkov_kazeini\" title=\"6 najzn\u00e1mej\u0161\u00edch \u00fa\u010dinkov kaze\u00edni\">6 najzn\u00e1mej\u0161\u00edch \u00fa\u010dinkov kaze\u00edni<\/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\/kazein-a-kazeinove-proteiny\/#Najlepsie_zdroje_kazeinu\" title=\"Najlep\u0161ie zdroje kaze\u00ednu\">Najlep\u0161ie zdroje kaze\u00ednu<\/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\/kazein-a-kazeinove-proteiny\/#Aky_je_rozdiel_medzi_kazeinom_a_srvatkovym_proteinom\" title=\"Ak\u00fd je rozdiel medzi kaze\u00ednom a srv\u00e1tkov\u00fdm prote\u00ednom?\">Ak\u00fd je rozdiel medzi kaze\u00ednom a srv\u00e1tkov\u00fdm prote\u00ednom?<\/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\/kazein-a-kazeinove-proteiny\/#Odporucane_davkovanie_kazeinu\" title=\"Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie kaze\u00ednu\">Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie kaze\u00ednu<\/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\/kazein-a-kazeinove-proteiny\/#Vedlajsie_ucinky_kazeinu\" title=\"Ved\u013eaj\u0161ie \u00fa\u010dinky kaze\u00ednu\">Ved\u013eaj\u0161ie \u00fa\u010dinky kaze\u00ednu<\/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\/kazein-a-kazeinove-proteiny\/#Co_si_z_toho_zobrat\" title=\"\u010co si z toho zobra\u0165?&nbsp;\">\u010co si z toho zobra\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kaze\u00edn patr\u00ed hne\u010f po srv\u00e1tkov\u00fdch prote\u00ednoch k t\u00fdm najpopul\u00e1rnej\u0161\u00edm na trhu. Ob\u013eube sa te\u0161\u00ed najm\u00e4 medzi silov\u00fdmi \u0161portovcami, ktor\u00ed ho u\u017e\u00edvaj\u00fa naj\u010dastej\u0161ie pred span\u00edm. Aj preto si vysl\u00fa\u017eil prez\u00fdvku no\u010dn\u00fd prote\u00edn. Pom\u00e1ha so<strong> splnen\u00edm denn\u00e9ho pr\u00edjmu bielkov\u00edn, ktor\u00e9 s\u00fa potrebn\u00e9 na rast a ochranu svalov<\/strong>. S\u013eubuje v\u0161ak aj \u010fal\u0161ie benefity, ako je podpora regener\u00e1cie \u010di chudnutie. V dne\u0161nom \u010dl\u00e1nku sa okrem \u00fa\u010dinkov kaze\u00ednu dozviete, ako sa l\u00ed\u0161i od srv\u00e1tkov\u00e9ho prote\u00ednu a ako z jeho \u00fa\u010dinkov vy\u0165a\u017ei\u0165 maximum.<\/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 vplyve kaze\u00ednu na tieto oblasti:<\/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=\"#rast-svalovej-hmoty\" style=\"border-radius:0px\">Rast svalovej hmoty<\/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=\"#udrzanie-svalov-a-sily\" style=\"border-radius:0px\">Udr\u017eanie svalov a sily<\/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=\"#regeneracia-po-treningu\" style=\"border-radius:0px\">Regener\u00e1cia po tr\u00e9ningu<\/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=\"#sytost\" style=\"border-radius:0px\">S\u00fdtos\u0165<\/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\">Chudnutie a udr\u017eiavanie zdravej hmotnosti<\/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=\"Co_je_to_kazein\"><\/span>\u010co je to kaze\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obavy, \u017ee kaze\u00edn je umelo vytvoren\u00e1 l\u00e1tka, m\u00f4\u017eete rovno hodi\u0165 za hlavu. Be\u017ene ho toti\u017e takmer v\u0161etci m\u00e1me v jed\u00e1lni\u010dku. Ako to, \u017ee o tom mo\u017eno ani neviete? Kaze\u00edn je toti\u017e prirodzenou s\u00fa\u010das\u0165ou mlieka, v ktorom tvor\u00ed pribli\u017ene <strong>80 % podiel v\u0161etk\u00fdch bielkov\u00edn<\/strong> a zvy\u0161n\u00fdch 20 % pripad\u00e1 na srv\u00e1tkov\u00e9 bielkoviny. Be\u017ene teda oba typy bielkov\u00edn konzumujeme prostredn\u00edctvom mlie\u010dnych v\u00fdrobkov. Ako sa kaze\u00edn z mlieka dostane do podoby, v ktorej ho n\u00e1jdeme v doplnkoch stravy?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sme si u\u017e povedali, v\u00fdchodiskovou surovinou na v\u00fdrobu kaze\u00ednov\u00e9ho prote\u00ednu je mlieko. To sa najprv zahreje a do\u0148 sa prid\u00e1 kyselina a enz\u00fdmy, ktor\u00e9 sp\u00f4sobia vyzr\u00e1\u017eanie mlieka. V\u010faka tomu sa pevn\u00fd kaze\u00edn oddel\u00ed od tekutej srv\u00e1tky, ktor\u00e1 n\u00e1sledne prech\u00e1dza r\u00f4znymi filtra\u010dn\u00fdmi postupmi, ne\u017e z nej vznikne samotn\u00fd srv\u00e1tkov\u00fd prote\u00edn. Tak\u017ee pozor na z\u00e1menu pojmov srv\u00e1tka a srv\u00e1tkov\u00fd prote\u00edn. N\u00e1s ale zauj\u00edma kaze\u00edn. Ten sa tie\u017e <strong>filtruje, su\u0161\u00ed a \u010falej upravuje, aby sme z neho z\u00edskali \u010dist\u00fd pr\u00e1\u0161ok<\/strong>. K v\u00fdsledn\u00e9mu produktu sa v z\u00e1vislosti od v\u00fdrobcu m\u00f4\u017eu n\u00e1sledne prid\u00e1va\u0165 ochucovadl\u00e1 a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 zaistia \u010do najlep\u0161ie chu\u0165ov\u00e9 a aromatick\u00e9 vlastnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proces odde\u013eovania kaze\u00ednu od srv\u00e1tky si m\u00f4\u017eete v\u0161imn\u00fa\u0165 napr\u00edklad na nepremie\u0161anom jogurte. Oddelen\u00e1 tekutina na povrchu je toti\u017e srv\u00e1tka s obsahom srv\u00e1tkov\u00fdch bielkov\u00edn, ktor\u00e9 s\u00fa rozpustn\u00e9 vo vode. Na rozdiel od nich je kaze\u00edn vo vode nerozpustn\u00fd.<strong> M\u00e1 formu drobn\u00fdch gu\u013eovit\u00fdch \u00fatvarov naz\u00fdvan\u00fdch micely.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa kaze\u00edn premie\u0161a s kyselinami alebo enz\u00fdmami, <strong>z\u00edska g\u00e9lov\u00fa \u0161trukt\u00faru<\/strong>. Preto sa z neho <strong>vyr\u00e1baj\u00fa syry \u010di tvarohy<\/strong> a v potravin\u00e1ch sa pou\u017e\u00edva aj ako zahus\u0165ovadlo alebo stabiliz\u00e1tor. Podobne reaguje aj v na\u0161om \u017eal\u00fadku, kde na\u0148 p\u00f4sobia \u017eal\u00fado\u010dn\u00e9 kyseliny. Za\u010dne sa toti\u017e meni\u0165 na g\u00e9l, \u010do potom vedie k <strong>pomal\u0161iemu procesu tr\u00e1venia<\/strong>. Postupne sa dost\u00e1va do tenk\u00e9ho \u010dreva, v ktorom sa z neho pozvo\u013ena uvo\u013e\u0148uj\u00fa peptidy a aminokyseliny. Cel\u00fd tento proces tr\u00e1venia potom m\u00f4\u017ee pod\u013ea ve\u013ekosti porcie trva\u0165 a\u017e 7 hod\u00edn (r\u00fdchlos\u0165 absorpcie aminokysel\u00edn je pribli\u017ene 6,1 g\/hod.), \u010do je<strong> takmer dvojn\u00e1sobne dlh\u0161ie ako v pr\u00edpade srv\u00e1tkov\u00fdch bielkov\u00edn<\/strong>. Pr\u00e1ve preto sa kaze\u00edn \u010dasto naz\u00fdva pomal\u00fdm prote\u00ednom a srv\u00e1tkov\u00fd zase r\u00fdchlym. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132, 7, 16]<\/span><\/p>\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\/iStock-1273254364-1124x749.jpg\" alt=\"\u010co je to kaze\u00edn?\" class=\"wp-image-496155\" title=\"\u010co je to kaze\u00edn?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_ma_kazein_zlozenie\"><\/span>Ak\u00e9 m\u00e1 kaze\u00edn zlo\u017eenie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z v\u00fd\u017eivov\u00e9ho h\u013eadiska patr\u00ed kaze\u00edn k najkvalitnej\u0161\u00edm zdrojom bielkov\u00edn, ktor\u00fdch obsahuje pribli\u017ene 75 % a\u017e 80 %. Ke\u010f ich rozlo\u017e\u00edme, dostaneme v\u0161etk\u00fdch 9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">esenci\u00e1lnych aminokysel\u00edn<\/a>, ktor\u00e9 si na\u0161e telo nedok\u00e1\u017ee samo vyrobi\u0165. V\u010faka tomu m\u00e1 <strong>najvy\u0161\u0161ie mo\u017en\u00e9 sk\u00f3re (1) hodnotiace kvalitu obsiahnut\u00fdch aminokysel\u00edn<\/strong> (PDCAAS \u2013 Protein Digestibility-Corrected Amino Acid Score). Ke\u010f sa pozrieme na to, ako sa mu dar\u00ed v aktu\u00e1lnej\u0161ej met\u00f3de (DIAAS \u2013 Digestible Indispensable Amino Acid Score) porovn\u00e1vaj\u00facej obsah a str\u00e1vite\u013enos\u0165 aminokysel\u00edn jednotliv\u00fdch zdrojov bielkov\u00edn, zist\u00edme, \u017ee je na tom <strong>e\u0161te o nie\u010do lep\u0161ie ako srv\u00e1tkov\u00fd prote\u00edn<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem dobre vyu\u017eite\u013en\u00fdch bielkov\u00edn obsahuje kaze\u00edn v priemere 2 % tuku a 3 % sacharidov. Je tie\u017e prirodzene bohat\u00fdm zdrojom miner\u00e1lnych l\u00e1tok, ako je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">v\u00e1pnik<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zelezo-chelat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eelezo<\/a>, fosfor a sod\u00edk. <span class=\"tadv-color\" style=\"color: #ff6600\">[1, 4]<\/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\">Ak\u00fd je rozdiel medzi kaze\u00ednom a kazein\u00e1tom?<\/h3>\n\n\n\n<p>Nie je kaze\u00edn ako kaze\u00edn. Mo\u017eno u\u017e ste niekedy na obale nejakej potraviny alebo doplnku v\u00fd\u017eivy narazili na kazein\u00e1t v\u00e1penat\u00fd, sodn\u00fd alebo draseln\u00fd. Tieto formy vznikaj\u00fa chemick\u00fdm spracovan\u00edm kaze\u00ednu, pri\u010dom m\u00f4\u017ee d\u00f4js\u0165 k <strong>znehodnoteniu obsiahnut\u00fdch bielkov\u00edn<\/strong>, ktor\u00e9 potom str\u00e1caj\u00fa svoju vyu\u017eite\u013enos\u0165 v tele. Z toho d\u00f4vodu sa odpor\u00fa\u010da dop\u013a\u0148a\u0165 jed\u00e1lni\u010dek kvalitnej\u0161\u00edmi formami, ako je<strong> micel\u00e1rny alebo hydrolyzovan\u00fd kaze\u00edn<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Formy kaze\u00ednu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kazein\u00e1t <\/strong>\u2013 vyr\u00e1ba sa star\u0161ou met\u00f3dou, a to enzymatick\u00fdm spracovan\u00edm kaze\u00ednu. M\u00e1 hor\u0161iu str\u00e1vite\u013enos\u0165 a ni\u017e\u0161iu vyu\u017eite\u013enos\u0165 prijat\u00fdch bielkov\u00edn ako nov\u0161ie formy.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Micel\u00e1rny kaze\u00edn<\/strong><\/a> \u2013 pomaly vstrebate\u013en\u00fd prote\u00edn, ktor\u00fd sa vyr\u00e1ba procesom mikrofiltr\u00e1cie z mlieka, v ktorom je kaze\u00edn prirodzene obsiahnut\u00fd vo forme micel. V\u010faka tejto zlo\u017eitej \u0161trukt\u00fare sa kaze\u00ednov\u00e9 bielkoviny tr\u00e1via dlh\u0161ie ako napr\u00edklad v pr\u00edpade srv\u00e1tkov\u00e9ho prote\u00ednu a aminokyseliny sa z nich tak uvo\u013e\u0148uj\u00fa do krvn\u00e9ho obehu postupne. Pou\u017e\u00edva sa najm\u00e4 ako <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">no\u010dn\u00fd prote\u00edn<\/a>.<\/li>\n\n\n\n<li><strong>Hydrolyzovan\u00fd kaze\u00edn<\/strong> \u2013 najnov\u0161ia forma kaze\u00ednu, ktor\u00fd pre\u0161iel procesom hydrol\u00fdzy, pri ktorom s\u00fa bielkoviny rozlo\u017een\u00e9 na r\u00fdchlej\u0161ie vstrebate\u013en\u00e9 peptidy. V\u010faka tomu je jednoduch\u0161ie str\u00e1vite\u013en\u00fd a potrebn\u00e9 aminokyseliny sa dostan\u00fa sk\u00f4r k svalom. Preto je tento prote\u00edn vhodn\u00fd aj okolo tr\u00e9ningu. Na trhu so \u0161portovou v\u00fd\u017eivou je v\u0161ak produktov s hydrolyzovan\u00fdm prote\u00ednom relat\u00edvne m\u00e1lo a niekomu m\u00f4\u017ee tie\u017e prek\u00e1\u017ea\u0165 horkast\u00e1 chu\u0165, ktor\u00e1 vznik\u00e1 pri hydrolyz\u00e1cii. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/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=\"5075,28324,28683,28689,113179\" ><\/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\"><span class=\"ez-toc-section\" id=\"6_najznamejsich_ucinkov_kazeini\"><\/span>6 najzn\u00e1mej\u0161\u00edch \u00fa\u010dinkov kaze\u00edni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-svalovej-hmoty\">1. Rast svalovej hmoty<\/h3>\n\n\n\n<p>Sna\u017e\u00edte sa nabra\u0165 svalov\u00fa hmotu? V tom pr\u00edpade u\u017e zrejme viete, \u017ee okrem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvalitn\u00e9ho tr\u00e9ningu<\/a> va\u0161e telo potrebuje aj <strong>dostatok stavebn\u00e9ho materi\u00e1lu v podobe aminokysel\u00edn<\/strong>. Tie z\u00edskate prostredn\u00edctvom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bielkov\u00edn<\/a> zo stravy a doplnkov. Podpor\u00edte tak anabolick\u00e9 procesy, ktor\u00e9 by v obdob\u00ed budovania svalov mali preva\u017eova\u0165 nad t\u00fdmi katabolick\u00fdmi (rozklad svalov).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea \u0161t\u00fadi\u00ed je pr\u00e1ve kaze\u00edn v tomto oh\u013eade ve\u013emi efekt\u00edvny. V\u010faka pomal\u0161ej vstrebate\u013enosti z\u00e1sobuje telo aminokyselinami dlh\u0161\u00ed \u010das a<strong> tvorba svalov\u00fdch bielkov\u00edn (MPS \u2013<\/strong><strong>\u2060<\/strong><strong> Muscle Protein Synthesis<\/strong><strong>) tak m\u00f4\u017ee pod\u013ea niektor\u00fdch pr\u00e1c trva\u0165 aj 6 hod\u00edn<\/strong>. V pr\u00edpade srv\u00e1tkov\u00e9ho prote\u00ednu bol tento \u010das 3,5 hodiny. E\u0161te v\u00e4\u010d\u0161\u00ed v\u00fdznam v\u0161ak m\u00f4\u017ee ma\u0165 ako no\u010dn\u00fd prote\u00edn. Aj vedeck\u00e9 pr\u00e1ce preuk\u00e1zali, \u017ee u\u017e\u00edvanie kaze\u00ednu v \u010dase pred ulo\u017een\u00edm sa do postele viedlo k <strong>podpore anabolick\u00fdch procesov spojen\u00fdch s rastom svalovej hmoty po\u010das sp\u00e1nku<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Niet divu, \u017ee pr\u00edjem kaze\u00ednu pred u\u013eahnut\u00edm do postele patr\u00ed k z\u00e1kladn\u00fdm pravidl\u00e1m budovania svalov. <\/strong>Riadia sa t\u00fdm bodybuilderi u\u017e od \u010dias zlatej \u00e9ry kulturistiky, ktor\u00ed ho tradi\u010dne u\u017e\u00edvali vo forme tvarohu. Ten patr\u00ed k najbohat\u0161\u00edm zdrojom tejto bielkoviny, ale v s\u00fa\u010dasnosti ho \u010dasto nahr\u00e1dzaj\u00fa koncentrovanej\u0161ie doplnky stravy, v\u010faka ktor\u00fdm nemus\u00edte ma\u0165 chladni\u010dku napchat\u00fa tvarohmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na to, \u017ee pre podporu rastu svalov je tie\u017e d\u00f4le\u017eit\u00e9 splni\u0165 celkov\u00fd denn\u00fd pr\u00edjem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bielkov\u00edn<\/a>, ktor\u00fd by sa u silov\u00fdch \u0161portovcov mal v\u0161eobecne pohybova\u0165 v <strong>rozmedz\u00ed 1,4 \u2013 2 g\/kg telesnej hmotnosti. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste pr\u00e1ve v procese naberania svalovej hmoty a zauj\u00edma v\u00e1s, ako ho najlep\u0161ie podpori\u0165 v r\u00e1mci stravy a tr\u00e9ningu, pre\u010d\u00edtajte si praktick\u00e9 tipy z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Kaze\u00edn a rast svalov\" class=\"wp-image-496173\" title=\"Kaze\u00edn a rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"udrzanie-svalov-a-sily\">2. Udr\u017eanie svalovej hmoty a sily<\/h3>\n\n\n\n<p>Ak sa sna\u017e\u00edte zbavi\u0165 tuku a z\u00e1rove\u0148 udr\u017ea\u0165 maximum svalov, m\u00f4\u017ee v\u00e1m s t\u00fdm pom\u00f4c\u0165 aj kaze\u00edn. Pri n\u00edzkom energetickom pr\u00edjme zo stravy sa be\u017ene st\u00e1va, \u017ee na\u0161e telo za\u010dne okrem tuku spa\u013eova\u0165 aj v\u00e4\u010d\u0161\u00ed \u010di men\u0161\u00ed podiel svalovej hmoty. Tomu mo\u017eno \u010diasto\u010dne zabr\u00e1ni\u0165, ke\u010f budete ma\u0165 <strong>optim\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn<\/strong>. Kaze\u00edn potom pom\u00f4\u017ee najm\u00e4 s <strong>priebe\u017en\u00fdm dod\u00e1van\u00edm aminokysel\u00edn po\u010das sp\u00e1nku<\/strong> alebo kedyko\u013evek inokedy, ke\u010f ste dlh\u0161ie bez jedla. Telo tak pri dlh\u0161om p\u00f4ste nebude musie\u0165 siahnu\u0165 po vlastn\u00fdch z\u00e1sob\u00e1ch aminokysel\u00edn do svalov\u00e9ho tkaniva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Antikatabolick\u00e9 \u00fa\u010dinky kaze\u00ednu<\/strong> testovalo mnoho \u0161t\u00fadi\u00ed. V jednej z nich sa sk\u00famal vplyv pr\u00edjmu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov<\/a> na celkov\u00fd \u00fabytok tuku a n\u00e1rast svalovej hmoty. \u00da\u010dastn\u00edci boli v kalorickom deficite, mali vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn (1,5 g na kg telesnej hmotnosti) a prij\u00edmali bu\u010f <strong>hydrolyzovan\u00fd kaze\u00edn<\/strong> alebo <strong>hydrolyzovan\u00fd srv\u00e1tkov\u00fd prote\u00edn<\/strong>. K tomu silovo cvi\u010dili. U oboch skup\u00edn odborn\u00edci zaznamenali po 12 t\u00fd\u017ed\u0148och podobn\u00fa stratu tuku. N\u00e1rast svalov v\u0161ak bol o nie\u010do vy\u0161\u0161\u00ed v pr\u00edpade kaze\u00ednu (+ 4 kg \u00b1 1,4 kg) ako u srv\u00e1tkov\u00e9ho prote\u00ednu (+ 2 kg \u00b1 0,7 kg). E\u0161te v\u00fdraznej\u0161\u00ed rozdiel v prospech <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kaze\u00ednu<\/a> v\u0161ak bol v oblasti zv\u00fd\u0161enia sily <strong>hrudn\u00edka, ramien a n\u00f4h<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaze\u00edn v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165<strong> udr\u017ea\u0165 \u0165a\u017eko vydret\u00fa svalov\u00fa hmotu a silu v obdob\u00ed chudnutia<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, \u010do \u010fal\u0161ie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zdravo chudn\u00fa\u0165, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipov, ako si u\u013eah\u010di\u0165 chudnutie a dosta\u0165 sa do formy.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\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\/DSC_3335-scaled-e1694781429697-1124x749.jpg\" alt=\"Kaze\u00edn a udr\u017eanie svalov\" class=\"wp-image-496189\" title=\"Kaze\u00edn a udr\u017eanie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneracia-po-treningu\">3. Regener\u00e1cia po tr\u00e9ningu<\/h3>\n\n\n\n<p>Kvalitn\u00e1 regener\u00e1cia je k\u013e\u00fa\u010dom k \u00faspechu ka\u017ed\u00e9ho \u0161portovca. V\u0161etka m\u00e1gia sa deje nie v posil\u0148ovni, ale v \u010dase, ke\u010f odpo\u010d\u00edvate. Prebieha toti\u017e <strong>oprava tr\u00e9ningom po\u0161koden\u00e9ho svalov\u00e9ho tkaniva, tvoria sa nov\u00e9 svalov\u00e9 bunky<\/strong> a dop\u013a\u0148aj\u00fa sa energetick\u00e9 zdroje. Aby v\u0161etko prebehlo tak, ako m\u00e1, potrebujete dostato\u010dne odpo\u010d\u00edva\u0165 a dopl\u0148ova\u0165 bielkoviny a \u010fal\u0161ie potrebn\u00e9 \u017eiviny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bezprostredne po tr\u00e9ningu je efekt\u00edvne podpori\u0165 regener\u00e1ciu r\u00fdchlym prote\u00ednom v podobe n\u00e1poja zo srv\u00e1tkovej bielkoviny. Ak sa v\u0161ak dlh\u0161\u00ed \u010das nedostanete k pevn\u00e9mu jedlu, bude ma\u0165 aj kaze\u00edn miesto v potr\u00e9ningovom n\u00e1poji. To plat\u00ed aj v pr\u00edpade, ke\u010f chcete<strong> podpori\u0165 anabolick\u00e9 procesy aj po\u010das sp\u00e1nku<\/strong>. Ten sa aj v \u0161t\u00fadi\u00e1ch osved\u010dil v ot\u00e1zke optimaliz\u00e1cie <strong>tvorby nov\u00fdch svalov\u00fdch buniek, zn\u00ed\u017eenia rozkladu svalov <\/strong>a dosiahnutia pozit\u00edvneho prote\u00ednov\u00e9ho metabolizmu, ke\u010f anabolick\u00e9 deje preva\u017euj\u00fa nad katabolick\u00fdmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z h\u013eadiska regener\u00e1cie v\u0161ak nejde vynecha\u0165 ani to, \u017ee pod\u013ea \u0161t\u00fadi\u00ed m\u00f4\u017ee pr\u00edjem kaze\u00ednu v d\u00e1vke 40 g a\u017e 48 g pribli\u017ene 30 min\u00fat pred u\u013eahnut\u00edm do postele <strong>zmierni\u0165 svalov\u00e9 po\u0161kodenie sp\u00f4soben\u00e9 tr\u00e9ningom <\/strong>a<strong> zn\u00ed\u017ei\u0165 tie\u017e bolestivos\u0165 svalov po cvi\u010den\u00ed <\/strong>(DOMS \u2013 Delayed Onset Muscle Soreness). Ke\u010f si tieto vlastnosti d\u00e1me dohromady, nem\u00f4\u017eeme si nev\u0161imn\u00fa\u0165 s\u013eubn\u00fd potenci\u00e1l kaze\u00ednov\u00e9ho prote\u00ednu a jeho vplyvu na regener\u00e1ciu. <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>O \u010fal\u0161\u00edch sp\u00f4soboch, ako zv\u00fd\u0161i\u0165 efektivitu regener\u00e1cie, sa do\u010d\u00edtate v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"797\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/9273333-797x1124.jpg\" alt=\"Kaze\u00edn a chu\u0165 k jedlu\" class=\"wp-image-496205\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333-797x1124.jpg 797w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333-283x400.jpg 283w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333-1089x1536.jpg 1089w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333.jpg 1170w\" sizes=\"auto, (max-width: 797px) 100vw, 797px\" \/><\/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\" id=\"sytost\">4. Pocit s\u00fdtosti<\/h3>\n\n\n\n<p>U\u017e vieme, \u017ee kaze\u00edn sa tr\u00e1vi pomal\u0161ie ako in\u00e9 zdroje bielkov\u00edn, a tak niet divu, \u017ee vedci sa rozhodli sk\u00fama\u0165 aj jeho vplyv na pocit s\u00fdtosti. <strong>Bielkoviny maj\u00fa v\u0161eobecne v\u00e4\u010d\u0161\u00ed efekt zas\u00fdtenia ne\u017e sacharidy a tuky<\/strong>. Ke\u010f si teda d\u00e1me jedlo s vy\u0161\u0161\u00edm obsahom tejto \u017eiviny, pocit s\u00fdtosti pretrv\u00e1 dlh\u0161ie ako v pr\u00edpade rovnako kalorick\u00e9ho jedla bez prote\u00ednu. <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<p>Kaze\u00ednov\u00e9 bielkoviny maj\u00fa pod\u013ea odborn\u00edkov vysok\u00fd podiel na tom, pre\u010do n\u00e1s mlie\u010dne v\u00fdrobky zas\u00fdtia tak r\u00fdchlo a na dlh\u00fd \u010das. Mechanizmov, ktor\u00e9 za t\u00fdm stoja, je v\u0161ak nieko\u013eko, a zatia\u013e nie je jasn\u00e9, \u010do hr\u00e1 najv\u00e4\u010d\u0161iu rolu. Ur\u010dit\u00fa funkciu m\u00e1 zrejme aktiv\u00e1cia ur\u010dit\u00fdch receptorov v \u017eal\u00fadku. Kaze\u00edn sa v \u0148om rozklad\u00e1 na jednoduch\u0161ie peptidy s horkou chu\u0165ou. T\u00fa potom zachytia \u0161peci\u00e1lne bunkov\u00e9 receptory horkej chuti, ktor\u00e9<strong> stimuluj\u00fa produkciu \u017eal\u00fado\u010dn\u00fdch kysel\u00edn, horm\u00f3nu s\u00e9roton\u00ednu a z\u00e1rove\u0148 spomalia vypr\u00e1zd\u0148ovanie \u017eal\u00fadka<\/strong>. To v\u0161etko m\u00f4\u017ee vo v\u00fdsledku vies\u0165 k dlh\u0161iemu pocitu s\u00fdtosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa budete c\u00edti\u0165 dlh\u0161ie s\u00fdto, zn\u00ed\u017eite riziko prejedania a dok\u00e1\u017eete tak lep\u0161ie kontrolova\u0165 chu\u0165 k jedlu, a t\u00fdm p\u00e1dom aj zdrav\u00fa telesn\u00fa hmotnos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee bojujete najm\u00e4 s neovl\u00e1date\u013enou chu\u0165ou na sladk\u00e9 a zauj\u00edma v\u00e1s, \u010do by mohlo pom\u00f4c\u0165, to najd\u00f4le\u017eitej\u0161ie sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 krokov, v\u010faka ktor\u00fdm sa zbav\u00edte chut\u00ed 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\n<h3 class=\"wp-block-heading\" id=\"chudnutie\">5. Chudnutie a udr\u017eiavanie zdravej hmotnosti<\/h3>\n\n\n\n<p>V obdob\u00ed, ke\u010f zmen\u0161ujete porcie jedla a rob\u00edte v\u0161etko pre to, aby v\u00e1m mizli centimetre v p\u00e1se, maj\u00fa vlastnosti kaze\u00ednu e\u0161te v\u00e4\u010d\u0161iu d\u00f4le\u017eitos\u0165. Ako u\u017e viete, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 s<strong> udr\u017ean\u00edm svalovej hmoty<\/strong>, ktor\u00e1 sa pri chudnut\u00ed \u010dasto str\u00e1ca spolo\u010dne s tukom. Druh\u00fdm benefitom je podpora s\u00fdtosti a tie\u017e lep\u0161ia kontrola nad pr\u00edjmom stravy, \u010do je jedn\u00fdm z hlavn\u00fdch predpokladov \u00faspe\u0161n\u00e9ho chudnutia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho v\u00e1m kaze\u00edn pom\u00f4\u017ee dosiahnu\u0165 optim\u00e1lny pr\u00edjem bielkov\u00edn, ktor\u00fdch sa po\u010das chudnutia z d\u00f4vodu ochrany svalov a efektu zas\u00fdtenia vyplat\u00ed prij\u00edma\u0165 viac. Ide\u00e1lne v <strong>rozmedz\u00ed 1,2 \u2013 2,4 g bielkov\u00edn na kg telesnej hmotnosti<\/strong>, pod\u013ea toho, ak\u00e1 je va\u0161a miera fyzickej aktivity. <strong>\u0160portovcom<\/strong>, najm\u00e4 t\u00fdm silov\u00fdm, sa v\u0161eobecne odpor\u00fa\u010da udr\u017eiava\u0165 pr\u00edjem v bl\u00edzkosti hornej hranice tohto rozmedzia, a to <strong>okolo 2 g bielkov\u00edn na kg\/TH.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako na jed\u00e1lni\u010dek pri chudnut\u00ed alebo naberan\u00ed svalov?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak sa chcete dozvedie\u0165 viac o tom, ko\u013eko prij\u00edma\u0165 bielkov\u00edn pod\u013ea v\u00e1\u0161ho cie\u013ea alebo \u017eivotnej etapy, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko bielkov\u00edn jes\u0165 pre rast svalov, chudnutie, podporu vytrvalostn\u00e9ho v\u00fdkonu alebo v tehotenstve?<\/strong><\/a><\/li>\n\n\n\n<li>S nastaven\u00edm energetick\u00e9ho pr\u00edjmu, bielkov\u00edn, sacharidov a tukov v\u00e1m pom\u00f4\u017ee<strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/a>&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma, \u010do \u010fal\u0161ie je d\u00f4le\u017eit\u00e9 pri chudnut\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/strong><\/a><\/li>\n\n\n\n<li>\u010eal\u0161ie doplnky stravy, ktor\u00e9 u\u013eah\u010duj\u00fa chudnutie, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/doplnky-stravy-pri-chudnuti-ktore-pomozu-spalovat-tuk-alebo-zasytit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Doplnky stravy pri chudnut\u00ed: ktor\u00e9 pom\u00f4\u017eu spa\u013eova\u0165 tuk alebo zas\u00fdti\u0165?<\/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\">6. \u010eal\u0161ie mo\u017en\u00e9 \u00fa\u010dinky kaze\u00ednu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Antibakteri\u00e1lne \u00fa\u010dinky:<\/strong> V \u0161t\u00fadi\u00e1ch sa tie\u017e zistilo, \u017ee mlie\u010dne prote\u00edny vr\u00e1tane kaze\u00ednu m\u00f4\u017eu potla\u010di\u0165 \u00fa\u010dinky \u0161kodliv\u00fdch bakt\u00e9ri\u00ed, ako je napr\u00edklad<em> Escherichia coli. <\/em>V\u010faka tomu m\u00f4\u017eu podpori\u0165 prirodzen\u00e9 imunitn\u00e9 funkcie tela. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li><strong>Antioxida\u010dn\u00e9 \u00fa\u010dinky<\/strong>: Niektor\u00e9 mlie\u010dne peptidy sa m\u00f4\u017eu zap\u00e1ja\u0165 aj do ochrany buniek pred oxida\u010dn\u00fdm stresom. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li><strong>Podpora imunitn\u00fdch funkci\u00ed: <\/strong>Kaze\u00edn obsahuje bioakt\u00edvne peptidy, ktor\u00e9 sa sp\u00e1jaj\u00fa s aktiv\u00e1ciou a rastom bielych krviniek (lymfocyty) a makrof\u00e1gov, \u010do s\u00fa hlavn\u00e9 zlo\u017eky bunkovej imunity. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie hladiny triglyceridov: <\/strong>Pridanie kaze\u00ednu do jedla bohat\u00e9ho na tuky viedlo v \u0161t\u00fadii k zn\u00ed\u017eeniu postprandi\u00e1lnej (v \u010dase po jedle) hladiny triglyceridov, \u010do m\u00f4\u017ee pozit\u00edvne ovplyvni\u0165 kardiovaskul\u00e1rny syst\u00e9m. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/image00020-1124x750.jpeg\" alt=\"\u00da\u010dinky kaze\u00ednu\" class=\"wp-image-496234\" title=\"\u00da\u010dinky kaze\u00ednu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najlepsie_zdroje_kazeinu\"><\/span>Najlep\u0161ie zdroje kaze\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme si u\u017e povedali, kaze\u00edn tvor\u00ed 80 % mlie\u010dnych bielkov\u00edn. M\u00e1 pevn\u00fa konzistenciu, a tak nie je prekvapen\u00edm, \u017ee <strong>najbohat\u0161\u00edmi zdrojmi s\u00fa syry alebo tvaroh<\/strong>. Kaze\u00ednov\u00e9 bielkoviny s\u00fa v\u0161ak tie\u017e s\u00fa\u010das\u0165ou mlieka, jogurtu a \u010fal\u0161\u00edch kyslomlie\u010dnych v\u00fdrobkov. Okrem be\u017en\u00fdch potrav\u00edn n\u00e1jdeme tento prote\u00edn aj v suplementoch v podobe micel\u00e1rneho kaze\u00ednu, komplexn\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">no\u010dn\u00fdch prote\u00ednov<\/a> a \u010fal\u0161\u00edch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-fuesix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">viaczlo\u017ekov\u00fdch produktov<\/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=\"Aky_je_rozdiel_medzi_kazeinom_a_srvatkovym_proteinom\"><\/span>Ak\u00fd je rozdiel medzi kaze\u00ednom a srv\u00e1tkov\u00fdm prote\u00ednom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tieto prote\u00edny sa <strong>l\u00ed\u0161ia chemickou \u0161trukt\u00farou a vlastnos\u0165ami, ktor\u00e9 potom ur\u010duj\u00fa aj to, v ak\u00fdch situ\u00e1ci\u00e1ch ich pou\u017ei\u0165<\/strong>. V\u0161eobecne je po tr\u00e9ningu alebo cez de\u0148, ke\u010f chcete r\u00fdchlo doplni\u0165 bielkoviny, vhodnej\u0161\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fd prote\u00edn<\/a>. Ke\u010f v\u0161ak viete, \u017ee nebudete dlh\u0161ie jes\u0165, a chcete svaly z\u00e1sobova\u0165 aminokyselinami aj nieko\u013eko hod\u00edn, stavte na samostatn\u00fd kaze\u00edn alebo na jeho kombin\u00e1ciu so srv\u00e1tkov\u00fdm prote\u00ednom. To ist\u00e9 plat\u00ed pred span\u00edm. V r\u00e1mci suplement\u00e1cie tak najlep\u0161ie urob\u00edte, ke\u010f budete kombinova\u0165 srv\u00e1tkov\u00fd prote\u00edn a kaze\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201313, 16]<\/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\">Vlastnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kaze\u00edn<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Srv\u00e1tkov\u00fd prote\u00edn<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Str\u00e1vite\u013enos\u0165<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pomal\u00e1 (a\u017e 7 hod\u00edn)<\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u00fdchla (a\u017e 3,5 hodiny)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>R\u00fdchlos\u0165 vstreb\u00e1vania aminokysel\u00edn z \u010dreva do krvi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">6,1 g\/hod.<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 g\/hod.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">l-leuc\u00ednu <\/a>(aminokyselina s najv\u00e4\u010d\u0161\u00edm anabolick\u00fdm potenci\u00e1lom<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">8 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vyu\u017eitie<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pred span\u00edm, v \u010dase dlh\u0161ieho p\u00f4stu po tr\u00e9ningu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pred a po tr\u00e9ningu, po\u010das d\u0148a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vplyv na chu\u0165 k jedlu<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pocit s\u00fdtosti pretrv\u00e1va dlh\u0161\u00ed \u010das (a\u017e 180 min\u00fat po konzum\u00e1cii)<\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u00fdchly pocit s\u00fdtosti (30 \u2013 60 min\u00fat po konzum\u00e1cii)<\/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\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=\"Odporucane_davkovanie_kazeinu\"><\/span>Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie kaze\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vhodn\u00e1 denn\u00e1 d\u00e1vka kaze\u00ednu <strong>z\u00e1vis\u00ed od va\u0161ich cie\u013eov, pod\u013ea ktor\u00fdch si stanov\u00edte ide\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn<\/strong>. S jeho dosiahnut\u00edm v\u00e1m pom\u00f4\u017eu bielkoviny z potrav\u00edn aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suplementov<\/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\">Ako u\u017e\u00edva\u0165 kaze\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017e\u00edvajte 1x a\u017e 2x denne v d\u00e1vke 20 \u2013 40 g pod\u013ea denn\u00e9ho pr\u00edjmu bielkov\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li>Hod\u00ed sa pred span\u00edm alebo kedyko\u013evek po\u010das d\u0148a \u010di v pr\u00edpade, ke\u010f budete nieko\u013eko hod\u00edn bez jedla. Vyu\u017eijete ho ale aj po tr\u00e9ningu, ke\u010f sa k pevn\u00e9mu komplexn\u00e9mu jedlu dostanete a\u017e za dlh\u0161\u00ed \u010das (2 hodiny a viac).<\/li>\n\n\n\n<li>Vyberajte micel\u00e1rny alebo hydrolyzovan\u00fd kaze\u00edn.<\/li>\n\n\n\n<li>Okrem jednozlo\u017ekov\u00fdch produktov n\u00e1jdete micel\u00e1rny kaze\u00edn aj v komplexnej\u0161\u00edch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-fuenight-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">no\u010dn\u00fdch prote\u00ednoch<\/a>.<\/li>\n\n\n\n<li>Konzumujte samotn\u00fd suplement premie\u0161an\u00fd v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sejker-cierny-700-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ejkri<\/a> s vodou \u010di mliekom alebo ho pridajte do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161e<\/a> \u010di smoothie.<\/li>\n\n\n\n<li>Pri d\u00e1vkovan\u00ed dodr\u017eiavajte pokyny v\u00fdrobcu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s tie\u017e zauj\u00edma, ktor\u00e9 potraviny v\u00e1m pom\u00f4\u017eu splni\u0165 denn\u00fd pr\u00edjem bielkov\u00edn, dozviete sa to v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>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<h3 class=\"wp-block-heading\">S \u010d\u00edm kombinova\u0165 kaze\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pre maxim\u00e1lny anabolick\u00fd potenci\u00e1l<\/strong> s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">leuc\u00ednom<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EAA<\/a>.<\/li>\n\n\n\n<li><strong>Na podporu regener\u00e1cie<\/strong>&nbsp;s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maltodextr\u00ednom<\/a> alebo in\u00fdmi <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/5-gainery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sacharidmi<\/a>.<\/li>\n\n\n\n<li><strong>Na vytvorenie komplexn\u00e9ho prote\u00ednov\u00e9ho n\u00e1poja <\/strong>s bielkovinami s rozdielnou r\u00fdchlos\u0165ou vstreb\u00e1vania zmie\u0161ajte kaze\u00edn so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fdm prote\u00ednom<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"U\u017e\u00edvanie kaze\u00ednu\" class=\"wp-image-494915\" title=\"U\u017e\u00edvanie kaze\u00ednu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013-400x267.jpg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vedlajsie_ucinky_kazeinu\"><\/span>Ved\u013eaj\u0161ie \u00fa\u010dinky kaze\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee kaze\u00edn je prirodzenou s\u00fa\u010das\u0165ou n\u00e1\u0161ho jed\u00e1lni\u010dka&nbsp; v podobe syrov a \u010fal\u0161\u00edch mlie\u010dnych produktov, <strong>pova\u017euje sa za bezpe\u010dn\u00fd<\/strong>. Ak ste zdrav\u00ed, nemus\u00edte tak ma\u0165 pri dodr\u017ean\u00ed odpor\u00fa\u010dan\u00e9ho d\u00e1vkovania obavy z ne\u017eiaducich \u00fa\u010dinkov. <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<h3 class=\"wp-block-heading\">Pre koho nie je kaze\u00edn vhodn\u00fd?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V pr\u00edpade, \u017ee m\u00e1te ochorenie \u013eadv\u00edn alebo pe\u010dene, pora\u010fte sa o vhodnosti u\u017e\u00edvania kaze\u00ednu so svoj\u00edm lek\u00e1rom.&nbsp;<\/li>\n\n\n\n<li>Neodpor\u00fa\u010da sa u\u017e\u00edva\u0165 osob\u00e1m s alergiou na kaze\u00edn alebo lakt\u00f3zovou intoleranciou. Pre ne m\u00f4\u017eu by\u0165 vhodnej\u0161ie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinn\u00e9 prote\u00edny<\/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\">O prote\u00ednoch sa viac dozviete v na\u0161ich \u010fal\u0161\u00edch \u010dl\u00e1nkoch:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S rozhodovan\u00edm o tom, ktor\u00fd prote\u00edn zvoli\u0165, v\u00e1m pom\u00f4\u017ee tie\u017e \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/proteiny-a-ako-sa-v-nich-vyznat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si vybra\u0165 spr\u00e1vny prote\u00edn na chudnutie alebo rast svalov?<\/strong><\/a><\/li>\n\n\n\n<li>Ak sa chcete dozvedie\u0165 viac o srv\u00e1tkovom prote\u00edne, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/aky-protein-si-vybrat-srvatkovy-koncentrat-izolat-alebo-hydrolyzat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ktor\u00fd prote\u00edn si vybra\u0165? Srv\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t alebo hydrolyz\u00e1t?<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee chcete \u010diasto\u010dne alebo \u00faplne nahradi\u0165 \u017eivo\u010d\u00ed\u0161ne prote\u00edny rastlinn\u00fdmi, s v\u00fdberom v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-rastlinny-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vybra\u0165 najlep\u0161\u00ed rastlinn\u00fd prote\u00edn?<\/strong> <\/a><\/li>\n\n\n\n<li>O v\u00fdzname prote\u00ednu pre \u017eeny sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/protein-pre-zeny-ucinky-vyhody-davkovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako prote\u00edn men\u00ed \u017eensk\u00e9 telo a pom\u00e1ha schudn\u00fa\u0165?<\/strong><\/a><\/li>\n\n\n\n<li>Ak st\u00e1le v\u00e1hate, \u010di je lep\u0161ie kombinova\u0165 prote\u00edn s vodou alebo mliekom, jasno budete ma\u0165 po pre\u010d\u00edtan\u00ed \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-lepsie-pit-protein-s-vodou-alebo-mliekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je lep\u0161ie pi\u0165 prote\u00edn s vodou alebo mliekom?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_zobrat\"><\/span>\u010co si z toho zobra\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaze\u00edn je efekt\u00edvny doplnok stravy pre ka\u017ed\u00e9ho, kto chce maxim\u00e1lne podpori\u0165 budovanie svalovej hmoty alebo regener\u00e1ciu po tr\u00e9ningu. V\u010faka tomu, \u017ee sa <strong>tr\u00e1vi pomaly, zas\u00fdti na nieko\u013eko hod\u00edn, \u010do sa m\u00f4\u017ee hodi\u0165 aj po\u010das chudnutia<\/strong>. Je vhodn\u00fd najm\u00e4 pred span\u00edm alebo v \u010dase, ke\u010f sa nieko\u013eko hod\u00edn nedostanete k pevn\u00e9mu jedlu. Vo forme suplementov je ide\u00e1lne vybra\u0165 micel\u00e1rny alebo hydrolyzovan\u00fd kaze\u00edn a u\u017e\u00edva\u0165 ho 1x a\u017e 2\u00d7 denne v mno\u017estve 20 \u2013 40 g.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozvedeli ste sa z \u010dl\u00e1nku nie\u010do nov\u00e9 a zauj\u00edmav\u00e9? Nezabudnite ho zdie\u013ea\u0165 aj so svojimi priate\u013emi.<\/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\/night-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNight proteins\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-blend\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Blend\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>Kaze\u00edn je pomaly str\u00e1vite\u013en\u00fd no\u010dn\u00fd prote\u00edn, ktor\u00fd je ob\u013e\u00faben\u00fd medzi \u0161portovcami. U\u017e\u00edvaj\u00fa ho s cie\u013eom maxim\u00e1lnej podpory rastu a udr\u017eania svalovej hmoty alebo kvalitnej\u0161ej regener\u00e1cie. V \u010dl\u00e1nku sa tie\u017e dozviete, ak\u00fd je rozdiel medzi kaze\u00ednom a srv\u00e1tkov\u00fdm prote\u00ednom. <\/p>\n","protected":false},"author":129,"featured_media":496135,"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":[],"tags":[6056,6047,6057,6132],"filter_section":[],"filter_attribute":[13054,13880,13052,13066,13067,13073,13881],"class_list":{"0":"post-497134","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"tag-doplnky-vyzivy","8":"tag-protein","9":"tag-rast-svalovej-hmoty","10":"tag-regeneracia","11":"filter_attribute-aminokyseliny","12":"filter_attribute-chudnutie-doplnky","13":"filter_attribute-proteiny","14":"filter_attribute-rast-svalov","15":"filter_attribute-regeneracia","16":"filter_attribute-spanok","17":"filter_attribute-zdravie-doplnky","18":"h-entry","19":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co je to kaze\u00edn, ak\u00e9 m\u00e1 v\u00fdhody a v \u010dom je lep\u0161\u00ed ako srv\u00e1tkov\u00fd prote\u00edn?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je kaze\u00edn, ak\u00e9 m\u00e1 \u00fa\u010dinky a kedy ho u\u017e\u00edva\u0165? 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