{"id":533154,"date":"2024-02-19T10:43:30","date_gmt":"2024-02-19T09:43:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=533154"},"modified":"2024-03-11T10:56:49","modified_gmt":"2024-03-11T09:56:49","slug":"l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/","title":{"rendered":"Citrul\u00edn pom\u00f4\u017ee so silov\u00fdm v\u00fdkonom aj oddialen\u00edm \u00fanavy. Ak\u00e9 m\u00e1 \u010fal\u0161ie benefity?"},"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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/#Co_je_citrulin\" title=\"\u010co je citrul\u00edn?\">\u010co je citrul\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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/#Ako_funguje_citrulin\" title=\"Ako funguje citrul\u00edn?\">Ako funguje citrul\u00edn?<\/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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/#Ake_ucinky_ma_citrulin\" title=\"Ak\u00e9 \u00fa\u010dinky m\u00e1 citrul\u00edn?\">Ak\u00e9 \u00fa\u010dinky m\u00e1 citrul\u00edn?<\/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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/#Ako_uzivat_citrulin\" title=\"Ako u\u017e\u00edva\u0165 citrul\u00edn?\">Ako u\u017e\u00edva\u0165 citrul\u00edn?<\/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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/#Kto_moze_najviac_tazit_z_citrulinu\" title=\"Kto m\u00f4\u017ee najviac \u0165a\u017ei\u0165 z citrul\u00ednu?\">Kto m\u00f4\u017ee najviac \u0165a\u017ei\u0165 z citrul\u00ednu?<\/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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/#Vedlajsie_ucinky_citrulinu\" title=\"Ved\u013eaj\u0161ie \u00fa\u010dinky citrul\u00ednu\">Ved\u013eaj\u0161ie \u00fa\u010dinky citrul\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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Citrul\u00edn nie je v \u0161portovej v\u00fd\u017eive tak zn\u00e1my ako prote\u00edn alebo kreat\u00edn, napriek tomu si rozhodne zasl\u00fa\u017ei pozornos\u0165. V ob\u013eube ho maj\u00fa najm\u00e4 silov\u00ed \u0161portovci, ktor\u00ed ho u\u017e\u00edvaj\u00fa <strong>pred tr\u00e9ningom s vidinou poriadne napumpovan\u00fdch svalov.<\/strong> Nerobia to v\u0161ak len z toho d\u00f4vodu, aby vyzerali v\u00e4\u010d\u0161ie a a preto, \u017ee t\u00fa\u017eia po obdivuj\u00facich poh\u013eadoch \u010fal\u0161\u00edch n\u00e1v\u0161tevn\u00edkov posil\u0148ovne. V\u010faka svalovej pumpe bud\u00fa ma\u0165 dan\u00fa oblas\u0165 lep\u0161ie prekrven\u00fa, \u010do sa prejav\u00ed aj <strong>lep\u0161\u00edm silov\u00fdm v\u00fdkonom.<\/strong> S t\u00fdm ale \u00fa\u010dinky citrul\u00ednu z\u010faleka nekon\u010dia. Pon\u00faka toti\u017e mno\u017estvo v\u00fdhod pre silov\u00fdch aj vytrvalostn\u00fdch \u0161portovcov a m\u00e1 tie\u017e zauj\u00edmav\u00e9 zdravotn\u00e9 benefity, o ktor\u00fdch sa dnes dozviete.<\/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\">V \u010dl\u00e1nku sa do\u010d\u00edtate o vplyve citrul\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=\"#sportovy-vykon\" style=\"border-radius:0px\">\u0160PORTOV\u00dd V\u00ddKON<\/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:0px\">RAST 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=\"#regeneracia\" style=\"border-radius:0px\">REGENER\u00c1CIA<\/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=\"#zdravie-srdca\" style=\"border-radius:0px\">SRDCOV\u00c9 ZDRAVIE<\/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=\"#muzske-sexualne-zdravie\" style=\"border-radius:0px\">MU\u017dSK\u00c9 SEXU\u00c1LNE ZDRAVIE<\/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_citrulin\"><\/span>\u010co je citrul\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\" class=\"ek-link\">Citrul\u00edn<\/a> je <strong>neesenci\u00e1lna aminokyselina<\/strong>, ktor\u00fa si na\u0161e telo dok\u00e1\u017ee samo vyrobi\u0165. V organizme vznik\u00e1 ako medziprodukt z aminokyseliny ornit\u00edn a karbamoylfosf\u00e1tu v r\u00e1mci mo\u010dovinov\u00e9ho cyklu. Z\u00e1rove\u0148 ho prirodzene prij\u00edmame z niektor\u00fdch potrav\u00edn alebo doplnkov. Na rozdiel od in\u00fdch aminokysel\u00edn, ktor\u00e9 pozn\u00e1te zo \u0161portovej v\u00fd\u017eivy, sa citrul\u00edn v tele nepou\u017e\u00edva ako stavebn\u00e1 l\u00e1tka na rast \u010di regener\u00e1ciu svalov a \u010fal\u0161\u00edch tkan\u00edv. M\u00e1 v\u0161ak \u00faplne in\u00fa funkciu, ktor\u00e1 je pre \u0161portovcov rovnako d\u00f4le\u017eit\u00e1. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmav\u00fdm faktom v s\u00favislosti s citrul\u00ednom je, \u017ee n\u00e1zov bol odvoden\u00fd z latinsk\u00e9ho slova <em>citrullus vulgaris<\/em>, v preklade vodn\u00fd mel\u00f3n. Pr\u00e1ve z neho bola t\u00e1to l\u00e1tka v roku 1914 prv\u00fdkr\u00e1t izolovan\u00e1. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edmaj\u00fa aj \u010fal\u0161ie aminokyseliny a chcete sa dozvedie\u0165 viac o ich \u00fa\u010dinkoch, pre\u010d\u00edtajte si \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" class=\"ek-link\">Aminokyseliny: Delenie, funkcie v tele, vplyv na \u0161portov\u00fd v\u00fdkon a najlep\u0161ie zdroje<\/a>.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_03-1124x843.jpg\" alt=\"\u010co je citrul\u00edn?\" class=\"wp-image-528222\" title=\"\u010co je citrul\u00edn?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_funguje_citrulin\"><\/span>Ako funguje citrul\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/citrulin-kaps-gymbeam.html\">Citrul\u00edn<\/a> sa v tele zap\u00e1ja do dvoch k\u013e\u00fa\u010dov\u00fdch dejov. Prv\u00fdm z nich je u\u017e spom\u00ednan\u00fd <strong>mo\u010dovinov\u00fd cyklus.<\/strong> Ten prebieha najm\u00e4 v pe\u010deni a je <strong>d\u00f4le\u017eit\u00fd na odstr\u00e1nenie toxick\u00e9ho amoniaku z tela<\/strong> a jeho premenu na menej toxick\u00fa mo\u010dovinu, ktor\u00e1 je potom vylu\u010dovan\u00e1 mo\u010dom. Okrem citrul\u00ednu je do tohto detoxika\u010dn\u00e9ho procesu zapojen\u00fd aj <a href=\"https:\/\/gymbeam.sk\/l-ornitin-hcl-gymbeam.html\">ornit\u00edn<\/a> a argin\u00edn. T\u00fdmto sp\u00f4sobom je citrul\u00edn zapojen\u00fd do procesov s\u00favisiacich s prirodzenou <a href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-a-ocista-tela-co-to-vlastne-je-a-ako-ju-prirodzene-podporit\/\" class=\"ek-link\">detoxik\u00e1ciou organizmu<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ou vecou, ktor\u00e1 bude \u0161portovcov zauj\u00edma\u0165 e\u0161te viac, <strong>je tvorba oxidu dusnat\u00e9ho (NO).<\/strong> Citrul\u00edn sa toti\u017e v tele dok\u00e1\u017ee premeni\u0165 na <strong>aminokyselinu <a href=\"https:\/\/gymbeam.sk\/107-arginin\" class=\"ek-link\">argin\u00edn<\/a>.<\/strong> Z nej sa potom tvor\u00ed oxid dusnat\u00fd, ktor\u00fd m\u00e1 vplyv na <strong>roz\u0161irovanie ciev (vazodilat\u00e1ciu).<\/strong> V\u010faka tomu umo\u017e\u0148uje lep\u0161ie prekrvenie tkan\u00edv, \u010do sa prejav\u00ed <strong>v\u00e4\u010d\u0161ou svalovou pumpou<\/strong>. Do svalov sa tak m\u00f4\u017ee dosta\u0165 viac kysl\u00edka aj \u010fal\u0161\u00edch \u017eiv\u00edn a z\u00e1rove\u0148 doch\u00e1dza aj k efekt\u00edvnej\u0161iemu odstra\u0148ovaniu odpadov\u00fdch l\u00e1tok energetick\u00e9ho metabolizmu. To v\u0161etko sa m\u00f4\u017ee vo v\u00fdsledku prejavi\u0165 kvalitnej\u0161\u00edm \u0161portov\u00fdm v\u00fdkonom.<\/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=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg\" alt=\"Rozdiel medzi citrul\u00ednom a argin\u00ednom?\" class=\"wp-image-528238\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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\">Ak\u00fd je rozdiel medzi citrul\u00ednom a argin\u00ednom?<\/h3>\n\n\n\n<p>Mo\u017eno v\u00e1m hne\u010f napadlo, pre\u010do u\u017e\u00edva\u0165 citrul\u00edn, ke\u010f si m\u00f4\u017eeme da\u0165 rovno argin\u00edn, z ktor\u00e9ho vznikne oxid dusnat\u00fd. Probl\u00e9m je v\u0161ak v tom, \u017ee <strong>na\u0161e telo nedok\u00e1\u017ee prijat\u00fd argin\u00edn vyu\u017e\u00edva\u0165 tak efekt\u00edvne ako citrul\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si d\u00e1me argin\u00edn, mus\u00ed by\u0165 najprv metabolizovan\u00fd v \u010dreve a pe\u010deni. To m\u00f4\u017ee zn\u00ed\u017ei\u0165 jeho mno\u017estvo v krvi, ktor\u00e9 je potom k dispoz\u00edcii na tvorbu oxidu dusnat\u00e9ho. Na rozdiel od toho ide v\u00e4\u010d\u0161ina prijat\u00e9ho citrul\u00ednu rovno do krvi, kde je vyu\u017eit\u00e1 na premenu na argin\u00edn. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vedci tie\u017e porovn\u00e1vali, \u010di hladinu argin\u00ednu v tele viac zv\u00fd\u0161i l-argin\u00edn, alebo l-citrul\u00edn. Vo v\u00e4\u010d\u0161ine \u0161t\u00fadi\u00ed do\u0161li k z\u00e1veru, \u017ee<strong> suplement\u00e1cia l-citrul\u00ednom je v tomto smere naozaj efekt\u00edvnej\u0161ia.<\/strong> V kone\u010dnom d\u00f4sledku z neho m\u00f4\u017ee vznikn\u00fa\u0165 viac NO, \u010do znamen\u00e1 aj v\u00e4\u010d\u0161iu <strong>svalov\u00fa pumpu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie v\u0161ak dokladaj\u00fa aj skuto\u010dnos\u0165, \u017ee sa n\u00e1m m\u00f4\u017ee osved\u010di\u0165 aj <strong>kombin\u00e1cia oboch aminokysel\u00edn.<\/strong> Preto cel\u00fd rad komplexn\u00fdch doplnkov obsahuje ako l-citrul\u00edn, tak l-argin\u00edn.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [2, 5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete tie\u017e dozvedie\u0165 nie\u010do viac o argin\u00edne, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/arginin-a-jeho-overene-ucinky-pre-zdravie-a-sportovcov\/\" class=\"ek-link\"><strong>Argin\u00edn: \u00da\u010dinky a d\u00e1vkovanie pre \u0161portov\u00fd v\u00fdkon a zdravie.<\/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\">Ak\u00fd je rozdiel medzi l-citrul\u00ednom a citrul\u00ednom mal\u00e1tom?<\/h3>\n\n\n\n<p>Citrul\u00edn n\u00e1jdete v doplnkoch naj\u010dastej\u0161ie vo forme <strong>l-citrul\u00ednu<\/strong> alebo <strong><a href=\"https:\/\/gymbeam.sk\/citrulin-kaps-gymbeam.html\" class=\"ek-link\">l-citrul\u00edn mal\u00e1tu<\/a> (CM).<\/strong> V druhom pr\u00edpade tvor\u00ed aminokyselina l-citrul\u00edn komplex so so\u013eou kyseliny jabl\u010dnej zn\u00e1mej ako mal\u00e1t. Ten sa v tele zap\u00e1ja do Krebsovho cyklu, pri ktorom <strong>vznik\u00e1 ATP, \u010do je z\u00e1kladn\u00fd zdroj bunkovej energie.<\/strong> Sl\u00fa\u017ei ako energetick\u00fd pohon pre svaly, mozog a v podstate cel\u00e9 telo. M\u00e1 tak komplexnej\u0161\u00ed vplyv na tvorbu energie, \u010do je d\u00f4vod, pre\u010do sa t\u00e1to forma \u010dastej\u0161ie odpor\u00fa\u010da \u0161portovcom. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n<\/div>\n<\/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=\"6454,63277,77062,6626,3807,65830,7185,51601,29307,42481\" ><\/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=\"Ake_ucinky_ma_citrulin\"><\/span>Ak\u00e9 \u00fa\u010dinky m\u00e1 citrul\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka svojim vlastnostiam m\u00e1 citrul\u00edn vplyv nielen na \u0161portov\u00fd v\u00fdkon, ale aj na niektor\u00e9 oblasti n\u00e1\u0161ho zdravia.<\/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=\"sportovy-vykon\">1. \u0160portov\u00fd v\u00fdkon<\/h3>\n\n\n\n<p>Po citrul\u00edne naj\u010dastej\u0161ie siahaj\u00fa \u0161portovci, ktor\u00ed si od neho s\u013eubuj\u00fa lep\u0161\u00ed v\u00fdkon v posil\u0148ovni, na be\u017eeckom ov\u00e1le aj dlhej cyklistickej etape. Ak\u00e9 \u00fa\u010dinky m\u00e1 pod\u013ea vedy?<\/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>Pom\u00e1ha zni\u017eova\u0165 \u00fanavu:<\/strong> Pri intenz\u00edvnej \u0161portovej aktivite vznik\u00e1 v tele v\u00e4\u010d\u0161ie mno\u017estvo amoniaku, ktor\u00fd m\u00f4\u017ee zv\u00fd\u0161i\u0165 tvorbu lakt\u00e1tu (kyseliny mlie\u010dnej), a t\u00fdm zapr\u00ed\u010dini\u0165 svalov\u00fa \u00fanavu. Suplement\u00e1cia citrul\u00ednu m\u00f4\u017ee pod\u013ea \u0161t\u00fadi\u00ed podpori\u0165 vychyt\u00e1vanie amoniaku, a t\u00fdm v kone\u010dnom d\u00f4sledku aj <strong>oddiali\u0165 \u00fanavu a pred\u013a\u017ei\u0165 \u0161portov\u00fd v\u00fdkon.<\/strong> Mal\u00e1t navy\u0161e dok\u00e1\u017ee zabra\u0148ova\u0165 hromadeniu kyseliny mlie\u010dnej t\u00fdm, \u017ee ju pom\u00e1ha pretv\u00e1ra\u0165 na energiu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6, 14]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Podporuje tvorbu energie:<\/strong> To bolo preuk\u00e1zan\u00e9 najm\u00e4 pre CM. Obsiahnut\u00fd mal\u00e1t toti\u017e dok\u00e1\u017ee zv\u00fd\u0161i\u0165 tvorbu ATP, \u010do je z\u00e1kladn\u00e1 jednotka bunkovej energie. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>M\u00f4\u017ee zlep\u0161i\u0165 silov\u00fd v\u00fdkon:<\/strong> Pod\u013ea \u0161t\u00fadi\u00ed m\u00f4\u017ee suplement\u00e1cia citrul\u00ednom pom\u00f4c\u0165 zvl\u00e1dnu\u0165 v\u00e4\u010d\u0161\u00ed po\u010det opakovan\u00ed a celkov\u00fd tr\u00e9ningov\u00fd objem (po\u010det opakovan\u00ed \u00d7 s\u00e9ri\u00ed \u00d7 z\u00e1\u0165a\u017e). Stoj\u00ed za t\u00fdm najm\u00e4 lep\u0161ie prekrvenie alebo <strong>citrul\u00ednov\u00e1 pumpa.<\/strong> K napumpovan\u00fdm svalom sa toti\u017e dost\u00e1va viac kysl\u00edka a \u017eiv\u00edn, teda paliva, aby sme zo seba vy\u017em\u00fdkali maximum.<\/li>\n\n\n\n<li><strong>Pom\u00e1ha zvl\u00e1dnu\u0165 tr\u00e9ning vo vysokej intenzite:<\/strong> V\u010faka oddialeniu \u00fanavy a podpore funkcie svalov m\u00f4\u017ee podpori\u0165 aj v\u00fdkon vo vysokej intenzite, ako je napr\u00edklad be\u017eeck\u00fd \u0161print, HIIT (High Intensity Interval Training) alebo kr\u00e1tke crossfitov\u00e9 WOD (Workout Of The Day).<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>M\u00f4\u017ee podpori\u0165 vytrvalostn\u00fd v\u00fdkon:<\/strong> V jednej \u0161t\u00fadii napr\u00edklad suplement\u00e1cia citrul\u00ednom viedla k zlep\u0161eniu \u010dasu na 4 km jazde na cyklistickom trena\u017e\u00e9ri. \u00da\u010dastn\u00edci tie\u017e uv\u00e1dzali pocit men\u0161ej svalovej \u00fanavy. Pri dlh\u0161\u00edch v\u00fdkonoch sa v\u0161ak zatia\u013e pozit\u00edvny efekt citrul\u00ednu nepotvrdil. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9 \u2013 10]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplement\u00e1cia citrul\u00ednu sa tak m\u00f4\u017ee vyplati\u0165 <strong>ka\u017ed\u00e9mu \u0161portovcovi, ktor\u00fd tr\u00e9nuje silovo, vo vysokej intenzite alebo chce oddiali\u0165 svalov\u00fa \u00fanavu.<\/strong> V pr\u00edpade vytrvalcov nie s\u00fa z\u00e1very \u00faplne jednozna\u010dn\u00e9, ale fyziol\u00f3gia plat\u00ed pre v\u0161etk\u00fdch, tak\u017ee aj u nich by citrul\u00edn mohol ma\u0165 svoje miesto.<\/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\">S \u010d\u00edm kombinova\u0165 citrul\u00edn na podporu \u0161portov\u00e9ho v\u00fdkonu?<\/h4>\n\n\n\n<p>Citrul\u00edn m\u00f4\u017eete kombinova\u0165 aj s \u010fal\u0161\u00edmi suplementmi, ktor\u00e9 prispievaj\u00fa k \u0161portov\u00e9mu v\u00fdkonu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" class=\"ek-link\"><strong>Kreat\u00edn:<\/strong><\/a> Podporuje obnovu ATP, ktor\u00e9 je zdrojom energie pre pracuj\u00face svaly. V\u010faka tomu zvy\u0161uje fyzick\u00fa v\u00fdkonnos\u0165 po\u010das intenz\u00edvneho cvi\u010denia.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/107-arginin\"><strong>Argin\u00edn:<\/strong><\/a> \u010eal\u0161\u00ed NO doplnok, ktor\u00fd pom\u00f4\u017ee napumpova\u0165 svaly a pripravi\u0165 ich na tr\u00e9ning.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/beta-alanin\" class=\"ek-link\"><strong>Beta-alan\u00edn:<\/strong><\/a> Tvor\u00ed sa z neho karnoz\u00edn, ktor\u00fd pom\u00e1ha regulova\u0165 prekyslenie svalov po\u010das v\u00fdkonu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/kofein\"><strong>Kofe\u00edn:<\/strong><\/a> Pom\u00f4\u017ee nabudi\u0165 pred tr\u00e9ningom a udr\u017ea\u0165 bdelos\u0165 a koncentr\u00e1ciu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\"><strong>Komplexn\u00fd pre-workout:<\/strong><\/a> Obsahuje citrul\u00edn, argin\u00edn, beta-alan\u00edn a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 pom\u00f4\u017eu pripravi\u0165 telo na v\u00fdkon.<\/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>Pokia\u013e v\u00e1s zauj\u00edma, ktor\u00e9 \u010fal\u0161ie doplnky m\u00f4\u017eu podpori\u0165 v\u00e1\u0161 v\u00fdkon, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/efektivne-doplnky-vyzivy\/\" class=\"ek-link\"><strong>Z\u00e1kladn\u00e9 doplnky na cvi\u010denie a ako sa v nich vyzna\u0165.<\/strong><\/a><\/li>\n\n\n\n<li>Vytrvalci si potom pr\u00eddu na svoje v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" class=\"ek-link\"><strong>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"Ak\u00e9 benefity m\u00e1 citrul\u00edn?\" class=\"wp-image-528256\" title=\"Ak\u00e9 benefity m\u00e1 citrul\u00edn?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-svalov\">2. Rast svalov<\/h3>\n\n\n\n<p>Z citrul\u00ednu sa s\u00edce svaly netvoria, ale aj tak m\u00f4\u017ee cel\u00fd proces budovania akt\u00edvnej telesnej hmoty podpori\u0165. Vedcom sa podarilo zisti\u0165, \u017ee <strong>dok\u00e1\u017ee aktivova\u0165 signaliza\u010dn\u00fa dr\u00e1hu mTOR<\/strong> (Mammalian Target of Rapamycin), ktor\u00e1 je na prvopo\u010diatku procesov s\u00favisiacich s bunkov\u00fdm rastom (rast svalov a anabolick\u00e9 deje) a <strong>novotvorby svalov\u00fdch bielkov\u00edn MPS<\/strong> (Muscle Protein Synthesis).<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citrul\u00edn m\u00f4\u017ee navy\u0161e <strong>podpori\u0165 vyu\u017e\u00edvanie \u010fal\u0161\u00edch aminokysel\u00edn,<\/strong> najm\u00e4 leuc\u00ednu, izoleuc\u00ednu a val\u00ednu (BCAA) po\u010das cvi\u010denia. To potom m\u00f4\u017ee prispie\u0165 k potla\u010deniu katabolizmu (rozkladu svalov\u00e9ho tkaniva). Za pozit\u00edvnym efektom na ochranu a rast svalov zrejme stoj\u00ed aj <strong>zv\u00fd\u0161enie hladiny rastov\u00e9ho horm\u00f3nu,<\/strong> ktor\u00e9 bolo pri u\u017e\u00edvan\u00ed citrul\u00ednu taktie\u017e sledovan\u00e9. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho sa zistilo, \u017ee v energeticky n\u00e1ro\u010dn\u00fdch podmienkach (nedostato\u010dn\u00fd pr\u00edjem energie, vysok\u00fd energetick\u00fd v\u00fddaj) dok\u00e1\u017ee citrul\u00edn <strong>presmerova\u0165 energiu v podobe ATP, ktor\u00e1 vznik\u00e1 v mitochondri\u00e1ch, aby bola vyu\u017eit\u00e1 na tvorbu svalov.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [12]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nesmieme ale zabudn\u00fa\u0165 e\u0161te na jeden faktor, ktor\u00fd m\u00f4\u017ee hra\u0165 podstatn\u00fa \u00falohu pri budovan\u00ed svalovej hmoty. Ke\u010f dok\u00e1\u017eeme v\u010faka citrul\u00ednu tr\u00e9nova\u0165 dlh\u0161ie, vo vy\u0161\u0161ej intenzite alebo urob\u00edme napr\u00edklad viac opakovan\u00ed s \u0165a\u017ekou v\u00e1hou, <strong>dostan\u00fa na\u0161e svaly v\u00e4\u010d\u0161\u00ed tr\u00e9ningov\u00fd impulz ako bez neho.<\/strong> Organizmus potom na t\u00fato z\u00e1\u0165a\u017e zareaguje adapta\u010dn\u00fdmi procesmi, ktor\u00e9 ved\u00fa k rastu svalov. Spln\u00edme tak <strong>princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/strong>, ktor\u00fd je alfou a omegou budovania svalovej hmoty a zlep\u0161ovania v\u00fdkonu.<\/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\">S \u010d\u00edm kombinova\u0165 citrul\u00edn na podporu rastu svalov?<\/h4>\n\n\n\n<p>Budovanie akt\u00edvnej hmoty m\u00f4\u017eete podpori\u0165 aj \u010fal\u0161\u00edmi v\u00fd\u017eivov\u00fdmi doplnkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/3-proteiny\"><strong>Prote\u00edn:<\/strong><\/a> Koncentrovan\u00fd zdroj bielkov\u00edn, ktor\u00e9 podporuj\u00fa rast aj ochranu svalov.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/eaa\"><strong>EAA:<\/strong> <\/a>Obsahuj\u00fa esenci\u00e1lne aminokyseliny, ktor\u00e9 si na\u0161e telo nedok\u00e1\u017ee samo vyrobi\u0165. Tvor\u00ed sa z nich svalov\u00e1 hmota alebo napr\u00edklad horm\u00f3ny.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/5-gainery\"><strong>Gainer:<\/strong><\/a> Komplex bielkov\u00edn a sacharidov, ktor\u00fd pom\u00f4\u017ee zv\u00fd\u0161i\u0165 pr\u00edjem energie aj bielkov\u00edn.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa sna\u017e\u00edte nabra\u0165 svaly a zauj\u00edma v\u00e1s, ako to podpori\u0165, v tom pr\u00edpade by v\u00e1m nemal ujs\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/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\/2024\/02\/1649178104016-1124x750.jpg\" alt=\"Citrul\u00edn a rast svalov\" class=\"wp-image-528272\" title=\"Citrul\u00edn a rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneracia\">3. Regener\u00e1cia<\/h3>\n\n\n\n<p>Kvalitn\u00e1 regener\u00e1cia po cvi\u010den\u00ed je k\u013e\u00fa\u010dov\u00e1 nielen pre rast svalov, ale pre celkov\u00e9 zotavenie tela a pr\u00edpravu na \u010fal\u0161\u00ed tr\u00e9ning. Aj v tomto oh\u013eade n\u00e1m m\u00f4\u017ee citrul\u00edn pom\u00f4c\u0165. Nie je n\u00e1hoda, \u017ee ho mnoho \u013eud\u00ed s ob\u013eubou u\u017e\u00edva aj po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00fdm mechanizmom tohto \u00fa\u010dinku je najsk\u00f4r vplyv citrul\u00ednu na <strong>odstra\u0148ovanie amoniaku, ktor\u00fd v tele vznik\u00e1 po\u010das tr\u00e9ningu.<\/strong> Lep\u0161ie prekrvenie svalov m\u00f4\u017ee navy\u0161e prispie\u0165 k <strong>efekt\u00edvnej\u0161iemu odv\u00e1dzaniu \u010fal\u0161\u00edch odpadov\u00fdch l\u00e1tok, ktor\u00e9 vznikaj\u00fa pri svalovej pr\u00e1ci.<\/strong> Rovnako tak sa k svalom m\u00f4\u017eu lep\u0161ie dosta\u0165 \u017eiviny potrebn\u00e9 na opravu po\u0161koden\u00e9ho tkaniva, ako s\u00fa svaly alebo v\u00e4zy. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[13]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010fal\u0161ej \u0161t\u00fadii sa na\u0161la aj s\u00favislos\u0165 medzi pr\u00edjmom citrul\u00ednu a <strong>zn\u00ed\u017eenou boles\u0165ou svalov po tr\u00e9ningu (DOMS \u2013 Delayed Onset Muscle Soreness).<\/strong> U\u017e\u00edvanie 8 g citrul\u00edn mal\u00e1tu pred tr\u00e9ningom viedlo k 40 % poklesu bolesti natiahnut\u00fdch svalov 24 a 48 hod\u00edn po tr\u00e9ningu. Autori \u0161t\u00fadie sa v z\u00e1vere zhoduj\u00fa na tom, \u017ee z u\u017e\u00edvania citrul\u00edn mal\u00e1tu bud\u00fa najviac profitova\u0165 \u0161portovci, ktor\u00ed tr\u00e9nuj\u00fa vo vysokej intenzite, pripravuj\u00fa sa na preteky alebo maj\u00fa celkovo vysok\u00fd objem tr\u00e9ningov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z t\u00fdchto \u00fa\u010dinkov v\u0161ak m\u00f4\u017eu profitova\u0165 aj vytrvalci. V jednej \u0161t\u00fadii napr\u00edklad be\u017eci pred polmarat\u00f3nom vypili 500 ml \u0161\u0165avy z vodn\u00e9ho mel\u00f3nu, ktor\u00e1 bola obohaten\u00e1 o citrul\u00edn. Po dokon\u010den\u00ed dlh\u00e9ho behu uv\u00e1dzali zn\u00ed\u017een\u00fa boles\u0165 svalov v dobe <strong>24 a\u017e 72 hod\u00edn po dobehnut\u00ed do cie\u013eovej rovinky.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [15]<\/mark><\/sup><\/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\">S \u010d\u00edm kombinova\u0165 citrul\u00edn na podporu regener\u00e1cie?<\/h4>\n\n\n\n<p>Nielen citrul\u00edn v\u00e1m pom\u00f4\u017ee s r\u00fdchlej\u0161\u00edm zotaven\u00edm po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\"><strong>Srv\u00e1tkov\u00fd prote\u00edn:<\/strong><\/a> Vynik\u00e1 priazniv\u00fdm zast\u00fapen\u00edm aminokysel\u00edn, ktor\u00e9 s\u00fa potrebn\u00e9 na na\u0161tartovanie regenera\u010dn\u00fdch procesov po tr\u00e9ningu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/komplexne-klbove-vyzivy\"><strong>Komplexn\u00e1 k\u013abov\u00e1 v\u00fd\u017eiva:<\/strong> <\/a>Obsahuje spravidla <a href=\"https:\/\/gymbeam.sk\/chondroitin-sulfat-gymbeam.html\">chondroit\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/glukozaminsulfat-120-tab-gymbeam.html\">glukozam\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/msm-gymbeam.html\">MSM<\/a> a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa so starostlivos\u0165ou o pohybov\u00fd apar\u00e1t.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\"><strong>R\u00fdchle sacharidy:<\/strong><\/a> Pom\u00f4\u017eu doplni\u0165 z\u00e1sobn\u00fd sacharid glykog\u00e9n, ktor\u00fd potom bude k dispoz\u00edcii ako zdroj energie na \u010fal\u0161om tr\u00e9ningu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O \u010fal\u0161\u00edch sp\u00f4soboch, ako podpori\u0165 regener\u00e1ciu, sa do\u010d\u00edtate v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1124x749.jpg\" alt=\"Citrul\u00edn a regener\u00e1cia\" class=\"wp-image-528288\" title=\"Citrul\u00edn a regener\u00e1cia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zdravie-srdca\">4. Zdrav\u00e9 srdce<\/h3>\n\n\n\n<p>Z \u00fa\u010dinkov citrul\u00ednu nemusia \u0165a\u017ei\u0165 iba va\u0161e svaly, ale aj srdce a cievy. Stoj\u00ed za t\u00fdm hlavne jeho schopnos\u0165 premeny na oxid dusnat\u00fd (NO). <strong>Ten sa toti\u017e podie\u013ea na roz\u0161irovan\u00ed ciev, \u010d\u00edm pom\u00e1ha udr\u017eova\u0165 norm\u00e1lny krvn\u00fd tlak.<\/strong> Hr\u00e1 \u00falohu aj v ochrane ciev pred ukladan\u00edm aterosklerotick\u00fdch pl\u00e1tov, ktor\u00e9 m\u00f4\u017eu vies\u0165 k ateroskler\u00f3ze (upchatiu ciev) a zv\u00fd\u0161eniu rizika infarktu. NO z\u00e1rove\u0148 pom\u00e1ha udr\u017eova\u0165 hladk\u00fd povrch ciev, \u010d\u00edm br\u00e1ni tvorbe trombov (krvn\u00fdch zrazen\u00edn). Schopnos\u0165 tela tvori\u0165 NO v\u0161ak m\u00f4\u017ee s prib\u00fadaj\u00facim vekom klesa\u0165. Ni\u017e\u0161ia hladina tejto l\u00e1tky je potom rizikov\u00fdm faktorom pre vznik vysok\u00e9ho krvn\u00e9ho tlaku (hypertenzie) a \u010fal\u0161\u00edch ochoren\u00ed srdca a ciev. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17 \u2013 18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto vedci za\u010dali p\u00e1tra\u0165, \u010di by suplement\u00e1cia citrul\u00ednom nemohla pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 hladinu NO a podpori\u0165 kardiovaskul\u00e1rne funkcie. Vo v\u00fdsledku pri\u0161li na to, \u017ee t\u00e1to l\u00e1tka m\u00f4\u017ee by\u0165 skuto\u010dne <strong>prospe\u0161n\u00e1 pre funkciu srdca a ciev.<\/strong> Mnoho \u0161t\u00fadi\u00ed potvrdilo priazniv\u00e9 \u00fa\u010dinky na krvn\u00fd tlak u \u013eud\u00ed so zv\u00fd\u0161en\u00fdm krvn\u00fdm tlakom. Citrul\u00edn sa dokonca osved\u010dil v r\u00e1mci doplnkovej lie\u010dby srdcov\u00e9ho zlyhania.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [16 \u2013 18]<\/mark><\/sup><\/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 citrul\u00edn pre zdrav\u00e9 srdce?<\/h3>\n\n\n\n<p>Existuj\u00fa aj \u010fal\u0161ie doplnky, ktor\u00e9 maj\u00fa blahodarn\u00fd efekt na srdce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\"><strong>Omega 3 mastn\u00e9 kyseliny:<\/strong><\/a> Obsahuj\u00fa hlavn\u00e9 omega 3 mastn\u00e9 kyseliny v podobe EPA (kyselinu eikosapentaenov\u00fa) a DHA (kyselinu dokosahexaenov\u00fa), \u010do s\u00fa prospe\u0161n\u00e9 tuky, ktor\u00e9 podporuj\u00fa zdrav\u00e9 srdce.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-d\"><strong>Vitam\u00edn D:<\/strong> <\/a>Podporuje spr\u00e1vnu funkciu imunity a celkov\u00e9 zdravie.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/antioxidant-complex-gymbeam.html\"><strong>Antioxidant Complex:<\/strong><\/a> Spojenie miner\u00e1lnych l\u00e1tok, vitam\u00ednov a pr\u00edrodn\u00fdch antioxidantov, ako je napr\u00edklad resveratrol, kvercet\u00edn alebo kurkum\u00edn. Ide\u00e1lne pre starostlivos\u0165 o srdce a celkov\u00fa vitalitu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravie srdca a cel\u00e9ho tela podpor\u00edte aj pravidelnou \u0161portovou aktivitou. O \u010fal\u0161\u00edch benefitoch fyzickej aktivity sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-sportovat-a-cvicit-silnejsia-imunita-srdce-a-dalsich-8-dovodov\/\"><strong>Pre\u010do \u0161portova\u0165 a cvi\u010di\u0165? Silnej\u0161ia imunita, srdce a \u010fal\u0161\u00edch 8 d\u00f4vodov.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muzske-sexualne-zdravie\">5. Sexu\u00e1lne zdravie<\/h3>\n\n\n\n<p>Pod\u013ea \u0161t\u00fadi\u00ed je citrul\u00edn <strong>prospe\u0161n\u00fd aj pre mu\u017esk\u00e9 sexu\u00e1lne zdravie,<\/strong> konkr\u00e9tne pre erektiln\u00fa funkciu. Erekcia je toti\u017e sprev\u00e1dzan\u00e1 roz\u0161\u00edren\u00edm ciev (vazodilat\u00e1ciou) a ich uvo\u013enen\u00edm, \u010do je ovplyvnen\u00e9 oxidom dusnat\u00fdm, ktor\u00fd z citrul\u00ednu nepriamo vznik\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozit\u00edvne \u00fa\u010dinky potvrdilo aj mno\u017estvo \u0161t\u00fadi\u00ed. V jednej z nich \u00fa\u010dastn\u00edci u\u017e\u00edvali 1,5 g l-citrul\u00ednu denne po\u010das 1 mesiaca. Na konci \u0161t\u00fadie uviedlo 12 z 24 mu\u017eov zlep\u0161enie erektilnej dysfunkcie a v\u00e4\u010d\u0161iu spokojnos\u0165 so sexu\u00e1lnym \u017eivotom.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [19]<\/mark><\/sup><\/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\">S \u010d\u00edm kombinova\u0165 citrul\u00edn na podporu sexu\u00e1lneho zdravia?<\/h4>\n\n\n\n<p>Mu\u017ei m\u00f4\u017eu svoje int\u00edmne zdravie podpori\u0165 aj \u010fal\u0161\u00edmi suplementmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/tribulus-terrestris-120tbl-gymbeam.html\"><strong>Tribulus Terrestris:<\/strong><\/a> V\u00fd\u0165a\u017eok z kotvi\u010dn\u00edka zemn\u00e9ho, ktor\u00fd sa pou\u017e\u00edva pri starostlivosti o hormon\u00e1lne zdravie a svalov\u00fa hmotu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/daa-120-kaps-gymbeam.html\"><strong>Kyselina D-asparagov\u00e1 (DAA):<\/strong><\/a> Aminokyselina, ktor\u00e1 sa podie\u013ea na tvorbe rastov\u00e9ho horm\u00f3nu a testoster\u00f3nu.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/senovka-grecka-gymbeam.html\" class=\"ek-link\">P\u00edskavica gr\u00e9cke seno (Fenugreek)<\/a>:<\/strong> Rastlinn\u00fd extrakt s obsahom steroidn\u00fdch sapon\u00ednov, ktor\u00e9 sa pou\u017e\u00edvaj\u00fa v starostlivosti o testoster\u00f3n a libido.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/alphamale-testobooster-120-kaps-gymbeam.html\"><strong>AlphaMale Testobooster:<\/strong><\/a> Komplex vitam\u00ednov, miner\u00e1lnych l\u00e1tok, adaptog\u00e9nov a rastlinn\u00fdch v\u00fd\u0165a\u017ekov navrhnut\u00fd na podporu mu\u017esk\u00e9ho zdravia.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/ashwagandha\"><strong>Ashwagandha:<\/strong><\/a> Patr\u00ed medzi ob\u013e\u00faben\u00e9 adaptog\u00e9ny a vo v\u00fdskumoch sa ukazuje, \u017ee m\u00f4\u017ee podpori\u0165 aj optim\u00e1lnu hormon\u00e1lnu rovnov\u00e1hu.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/maca-120-kaps-gymbeam.html\">Maca:<\/a><\/strong> Rastlinn\u00fd v\u00fd\u0165a\u017eok, ktor\u00fd je vhodn\u00fd na starostlivos\u0165 o sexu\u00e1lne zdravie.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/zensen-gymbeam.html\"><strong>\u017den\u0161en:<\/strong><\/a> Adaptog\u00e9n, ktor\u00fd je zn\u00e1my pre svoje blahodarn\u00e9 \u00fa\u010dinky na sexu\u00e1lne zdravie a vitalitu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ak\u00e9 \u010fal\u0161ie l\u00e1tky a \u017eiviny m\u00f4\u017eu pom\u00f4c\u0165 podpori\u0165 mu\u017esk\u00e9 zdravie, otvorte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/\"><strong>Mu\u017ei a v\u00fd\u017eiva: Najd\u00f4le\u017eitej\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdravie, testoster\u00f3n a v\u00fdkon.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg\" alt=\"Citrul\u00edn a erektiln\u00e9 funkcie\" class=\"wp-image-528306\" title=\"Citrul\u00edn a erektiln\u00e9 funkcie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. \u010eal\u0161ie \u00fa\u010dinky citrul\u00ednu<\/h3>\n\n\n\n<p>Citrul\u00edn je sk\u00faman\u00fd aj v mnoh\u00fdch \u010fal\u0161\u00edch oblastiach, <strong>ako je napr\u00edklad vplyv na kognit\u00edvne funkcie (pam\u00e4\u0165 a u\u010denie), metabolizmus, regul\u00e1ciu hladiny horm\u00f3nu inzul\u00ednu<\/strong> alebo cukrovku 2. typu. Rovnako sa vedci venuj\u00fa aj jeho protiz\u00e1palov\u00fdm \u00fa\u010dinkom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 20]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ktor\u00e9 potraviny obsahuj\u00fa citrul\u00edn?<\/h3>\n\n\n\n<p>Be\u017ene aminokyseliny h\u013ead\u00e1me v zdrojoch bielkov\u00edn, ako je m\u00e4so, vajcia alebo mlie\u010dne v\u00fdrobky. Citrul\u00edn v\u0161ak n\u00e1jdeme aj v \u00faplne inej sekcii potrav\u00edn, a to v zelenine. <strong>Najbohat\u0161\u00edm zdrojom tejto aminokyseliny je vodn\u00fd mel\u00f3n,<\/strong> po ktorom bol tie\u017e pomenovan\u00fd.<\/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>Vodn\u00fd mel\u00f3n obsahuje v 1 g du\u017einy pribli\u017ene 2,1 mg citrul\u00ednu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/li>\n\n\n\n<li>Pre pr\u00edjem <strong>10 g l-citrul\u00ednu<\/strong> by \u010dlovek musel zjes\u0165 pribli\u017ene <strong>3 \u2013 5 kg vodn\u00e9ho mel\u00f3nu.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [6]<\/sup><\/mark><\/li>\n\n\n\n<li>\u010eal\u0161\u00edmi zdrojmi s\u00fa \u017elt\u00fd \u010di cukrov\u00fd mel\u00f3n, cantaloupe, tekvica, uhorky alebo cuketa.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da\u0165 si vodn\u00fd mel\u00f3n ako desiatu pred tr\u00e9ningom bude v lete <strong>osvie\u017een\u00edm s pridanou hodnotou.<\/strong> Av\u0161ak nikto asi nezvl\u00e1dne zjes\u0165 3 kg mel\u00f3nu na posedenie, aby prijal \u00fa\u010dinn\u00e9 mno\u017estvo citrul\u00ednu bez za\u017e\u00edvac\u00edch \u0165a\u017ekost\u00ed. Vodn\u00fd mel\u00f3n je navy\u0161e tvoren\u00fd z viac ako 90 % vodou, tak by najsk\u00f4r ka\u017ed\u00fa s\u00e9riu cvikov musel strieda\u0165 s n\u00e1v\u0161tevou toalety. Preto je lep\u0161ie stavi\u0165 na v\u00fd\u017eivov\u00e9 doplnky.<\/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\/2024\/02\/iStock-1410793080-1124x749.jpg\" alt=\"Obsah citrul\u00ednu v mel\u00f3ne\" class=\"wp-image-528322\" title=\"Obsah citrul\u00ednu v mel\u00f3ne\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-2048x1365.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=\"Ako_uzivat_citrulin\"><\/span>Ako u\u017e\u00edva\u0165 citrul\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie citrul\u00ednu sa l\u00ed\u0161i pod\u013ea toho, <strong>za ak\u00fdm \u00fa\u010delom ho u\u017e\u00edvate.<\/strong> Tie\u017e z\u00e1le\u017e\u00ed od toho, \u010di budete u\u017e\u00edva\u0165 l-citrul\u00edn alebo citrul\u00edn mal\u00e1t, ktor\u00e9ho je pre dostato\u010dn\u00fd pr\u00edjem citrul\u00ednu potrebn\u00e9 prija\u0165 viac. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/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\">Na podporu kardiovaskul\u00e1rneho a sexu\u00e1lneho zdravia:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017e\u00edvajte 3-kr\u00e1t denne <strong>2 g l-citrul\u00ednu na dosiahnutie 6 mg za de\u0148.<\/strong><\/li>\n\n\n\n<li>V pr\u00edpade citrul\u00edn mal\u00e1tu zv\u00fd\u0161te d\u00e1vku na <strong>3,5 g na dosiahnutie denn\u00e9ho pr\u00edjmu 10,5 g.<\/strong><\/li>\n\n\n\n<li>D\u00e1vku m\u00f4\u017eete u\u017e\u00edva\u0165 s jedlom, ale nie je to potrebn\u00e9.<\/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\">Pre podporu \u0161portov\u00e9ho v\u00fdkonu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017e\u00edvajte <strong>3,5 \u2013 4,5 g l-citrul\u00ednu 1 hodinu pred cvi\u010den\u00edm.<\/strong><\/li>\n\n\n\n<li>V pr\u00edpade<strong> citrul\u00edn mal\u00e1tu d\u00e1vku zv\u00fd\u0161te na 6 \u2013 8 g.<\/strong><\/li>\n\n\n\n<li>V d\u0148och, ke\u010f necvi\u010d\u00edte, m\u00f4\u017eete rovnak\u00e9 mno\u017estvo rozdeli\u0165 do men\u0161\u00edch d\u00e1vok.<\/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\/2024\/02\/pero-232-1124x750.jpg\" alt=\"Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie citrul\u00ednu\" class=\"wp-image-528340\" title=\"Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie citrul\u00ednu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Doplnky stravy s citrul\u00ednom<\/h3>\n\n\n\n<p>Citrul\u00edn m\u00f4\u017eete u\u017e\u00edva\u0165 vo forme samotn\u00e9ho l-citrul\u00ednu alebo citrul\u00ednu mal\u00e1tu. M\u00f4\u017eete si vybra\u0165 medzi produktom v podobe <a href=\"https:\/\/gymbeam.sk\/citrulin-kaps-gymbeam.html\">kaps\u00fal<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\">rozpustn\u00e9ho pr\u00e1\u0161ku<\/a>, ktor\u00fd si jednoducho prid\u00e1te do <a href=\"https:\/\/gymbeam.sk\/sejkre\">\u0161ejkra<\/a> a rozmie\u0161ate vo vode, napr\u00edklad aj s <a href=\"https:\/\/gymbeam.sk\/beta-alanin-gymbeam.html\">beta-alan\u00ednom<\/a>, <a href=\"https:\/\/gymbeam.sk\/arginine-a-k-g-gym-beam.html\">argin\u00ednom<\/a> a \u010fal\u0161\u00edmi predtr\u00e9ningovkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citrul\u00edn je v\u010faka svojim \u00fa\u010dinkom tie\u017e k\u013e\u00fa\u010dovou zlo\u017ekou <strong><a href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\">komplexn\u00fdch predtr\u00e9ningoviek<\/a> a <a href=\"https:\/\/gymbeam.sk\/no-doplnky\">NO doplnkov<\/a>,<\/strong> ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/fuepump-gymbeam.html\">FuePump<\/a>, v ktorom je pre maxim\u00e1lnu pumpu skombinovan\u00fd s <a href=\"https:\/\/gymbeam.sk\/arginine-a-k-g-gym-beam.html\">argin\u00ednom<\/a> alebo extraktom z \u010dervenej repy. Zlo\u017eenie t\u00fdchto produktov je navrhnut\u00e9 tak, aby va\u0161e svaly \u010do najlep\u0161ie pripravili na nadch\u00e1dzaj\u00faci \u0161portov\u00fd v\u00fdkon.<\/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\">A ako citrul\u00edn chut\u00ed?<\/h3>\n\n\n\n<p>\u010cist\u00fd l-citrul\u00edn nem\u00e1 \u017eiadnu \u0161pecifick\u00fa chu\u0165. V pr\u00edpade <strong>citrul\u00edn mal\u00e1tu<\/strong> ale o\u010dak\u00e1vajte <strong>\u013eahko kysl\u00fa<\/strong> chu\u0165, pripom\u00ednaj\u00facu citrusy alebo in\u00e9 ovocie. To je sp\u00f4soben\u00e9 obsahom kyseliny jabl\u010dnej alebo mal\u00e1tu.<\/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=\"Kto_moze_najviac_tazit_z_citrulinu\"><\/span>Kto m\u00f4\u017ee najviac \u0165a\u017ei\u0165 z citrul\u00ednu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrul\u00edn je v\u010faka svojim \u00fa\u010dinkom vhodn\u00fd pre \u0161portovcov z r\u00f4znych odvetv\u00ed. Hod\u00ed sa silov\u00fdm \u0161portovcom (kulturisti, vzpiera\u010di, powerlifteri), ktor\u00fdm pom\u00f4\u017ee <strong>zvl\u00e1dnu\u0165 viac opakovan\u00ed v\u010faka lep\u0161ej dod\u00e1vke \u017eiv\u00edn a kysl\u00edka k pracuj\u00facim svalom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako sa m\u00f4\u017ee osved\u010di\u0165 \u0161print\u00e9rom, bojov\u00fdm \u0161portovcom, fan\u00fa\u0161ikom HIITu alebo crossfi\u0165\u00e1kom, ktor\u00fdm <strong>umo\u017en\u00ed da\u0165 do ka\u017ed\u00e9ho intenz\u00edvneho intervalu maximum.<\/strong> Nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na be\u017ecov, cyklistov a \u010fal\u0161\u00edch vytrvalcov, ktor\u00fdm m\u00f4\u017ee pom\u00f4c\u0165 <strong>oddiali\u0165 \u00fanavu, a tr\u00e9nova\u0165 tak dlh\u0161ie.<\/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\/2024\/02\/IMG_3880-1124x749.jpeg\" alt=\"M\u00e1 citrul\u00edn ne\u017eiaduce \u00fa\u010dinky?\" class=\"wp-image-528356\" title=\"M\u00e1 citrul\u00edn ne\u017eiaduce \u00fa\u010dinky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-2048x1365.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=\"Vedlajsie_ucinky_citrulinu\"><\/span>Ved\u013eaj\u0161ie \u00fa\u010dinky citrul\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade, \u017ee ste zdrav\u00ed a u\u017e\u00edvate citrul\u00edn pod\u013ea odpor\u00fa\u010dan\u00ed, <strong>nemus\u00edte sa b\u00e1\u0165 ne\u017eiaducich \u00fa\u010dinkov.<\/strong> Ide o bezpe\u010dn\u00fa l\u00e1tku, ktor\u00e1 je n\u00e1\u0161mu telu vlastn\u00e1. Ak sa ale lie\u010dite napr\u00edklad na vysok\u00fd krvn\u00fd tlak alebo u\u017e\u00edvate lieky na srdce, rad\u0161ej sa o vhodnosti citrul\u00ednu pora\u010fte so svoj\u00edm lek\u00e1rom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno sa p\u00fdtate, <strong>ko\u013eko citrul\u00ednu je ve\u013ea?<\/strong> S ni\u010d\u00edm sa to nem\u00e1 preh\u00e1\u0148a\u0165, bezpe\u010dnos\u0165 citrul\u00ednu v\u0161ak bola v \u0161t\u00fadi\u00e1ch potvrden\u00e1 do dennej d\u00e1vky 15 g. Bohato ale posta\u010d\u00ed, ke\u010f sa budete dr\u017ea\u0165 vy\u0161\u0161ie spom\u00ednan\u00e9ho d\u00e1vkovania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrul\u00edn je jedn\u00fdm z doplnkov, ktor\u00e9 sa oplat\u00ed u\u017e\u00edva\u0165, pokia\u013e chcete <strong>zlep\u0161i\u0165 svoj \u0161portov\u00fd v\u00fdkon.<\/strong> Napumpuje va\u0161e svaly, ktor\u00e9 bud\u00fa lep\u0161ie z\u00e1sobovan\u00e9 kysl\u00edkom aj \u017eivinami, a z\u00e1rove\u0148 sa postar\u00e1 o odv\u00e1dzanie odpadov\u00fdch l\u00e1tok. To sa m\u00f4\u017ee prejavi\u0165 kvalitnej\u0161\u00edm v\u00fdkonom v posil\u0148ovni a taktie\u017e lep\u0161ou <strong>regener\u00e1ciou<\/strong>. Prospe\u0161n\u00fd m\u00f4\u017ee by\u0165 aj pre funkciu srdca, ciev a mu\u017esk\u00e9 sexu\u00e1lne zdravie. V\u017edy je v\u0161ak potrebn\u00e9 bra\u0165 oh\u013ead na celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl a nestavi\u0165 iba na citrul\u00edn.<\/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\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Citrul\u00edn je ob\u013e\u00faben\u00fd doplnok medzi silov\u00fdmi \u0161portovcami. Z jeho \u00fa\u010dinkov v\u0161ak nemusia \u0165a\u017ei\u0165 len oni. Tento suplement pom\u00f4\u017ee so \u0161portov\u00fdm v\u00fdkonom, regener\u00e1ciou, a navy\u0161e m\u00e1 aj zdravotn\u00e9 benefity. V\u0161etko o citrul\u00edne a spr\u00e1vnom u\u017e\u00edvan\u00ed n\u00e1jdete v tomto \u010dl\u00e1nku.<\/p>\n","protected":false},"author":129,"featured_media":528194,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6072,6056,6137],"filter_section":[],"filter_attribute":[13054,13059,13060,13058,13064,13052,13066,13067,13068,13055,13881],"class_list":{"0":"post-533154","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-aminokyseliny","9":"tag-doplnky-vyzivy","10":"tag-silovy-trening","11":"filter_attribute-aminokyseliny","12":"filter_attribute-gainery-a-sacharidy","13":"filter_attribute-klbova-vyziva","14":"filter_attribute-kreatin","15":"filter_attribute-ostatne-doplnky-vyzivy","16":"filter_attribute-proteiny","17":"filter_attribute-rast-svalov","18":"filter_attribute-regeneracia","19":"filter_attribute-sportovy-vykon","20":"filter_attribute-vitaminy","21":"filter_attribute-zdravie-doplnky","22":"h-entry","23":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Citrul\u00edn pom\u00f4\u017ee so silov\u00fdm v\u00fdkonom aj oddialen\u00edm \u00fanavy. Ak\u00e9 m\u00e1 \u010fal\u0161ie benefity? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je citrul\u00edn a ak\u00e9 m\u00e1 \u00fa\u010dinky na \u0161portov\u00fd v\u00fdkon, rast svalov, regener\u00e1ciu a erektiln\u00fa funkciu? V\u00fdhody pre silov\u00fdch aj vytrvalostn\u00fdch \u0161portovcov a odpor\u00fa\u010dan\u00e1 d\u00e1vka.\" \/>\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\/l-citrulin-a-vsetko-co-o-nom-potrebujete-vediet\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Citrul\u00edn pom\u00f4\u017ee so silov\u00fdm v\u00fdkonom aj oddialen\u00edm \u00fanavy. 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