{"id":754529,"date":"2023-09-07T12:32:00","date_gmt":"2023-09-07T10:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/when-and-how-much-of-protein-to-take-for-achieving-maximum-result\/"},"modified":"2026-04-24T08:16:54","modified_gmt":"2026-04-24T06:16:54","slug":"when-and-how-much-of-protein-to-take-for-achieving-maximum-result","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/when-and-how-much-of-protein-to-take-for-achieving-maximum-result\/","title":{"rendered":"Hoeveel eiwitten moet u consumeren voor spieropbouw, gewichtsverlies, het ondersteunen van prestaties op het gebied van uithoudingsvermogen, of tijdens de zwangerschap?"},"content":{"rendered":"\n
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Doporu\u010den\u00fd p\u0159\u00edjem b\u00edlkovin<\/strong> se li\u0161\u00ed podle c\u00edle, t\u011blesn\u00e9 hmotnosti a aktivity. Pro sedav\u00fd \u017eivotn\u00ed styl posta\u010d\u00ed 0,8\u20131 g na kg<\/strong> t\u011blesn\u00e9 hmotnosti denn\u011b. Silov\u011b cvi\u010d\u00edc\u00ed sportovci buduj\u00edc\u00ed svaly pot\u0159ebuj\u00ed 1,4\u20132,2 g<\/strong>, vytrvalci 1,2\u20132 g<\/strong> a sportovci v kolektivn\u00edch sportech 1,4\u20131,7 g<\/strong>. Pro hubnut\u00ed bez sportu plat\u00ed 1,2\u20131,8 g<\/strong>, se sportem 1,6\u20132,4 g<\/strong>. T\u011bhotn\u00e9 \u017eeny navy\u0161uj\u00ed p\u0159\u00edjem ve 2. a 3. trimestru<\/strong> o 20 g denn\u011b<\/strong>, koj\u00edc\u00ed \u017eeny udr\u017euj\u00ed 1,5 g na kg<\/strong> a senio\u0159i p\u0159ij\u00edmaj\u00ed 1\u20132 g na kg<\/strong> podle c\u00edle. Vegani pot\u0159ebuj\u00ed o 20 %<\/strong> v\u00edce ne\u017e ostatn\u00ed kv\u016fli ni\u017e\u0161\u00ed vst\u0159ebatelnosti rostlinn\u00fdch b\u00edlkovin. Pro v\u011bt\u0161inu sportovc\u016f je praktick\u00fdm pravidlem p\u0159\u00edjem 2 g na kg<\/strong> t\u011blesn\u00e9 hmotnosti denn\u011b.<\/p>\n\n\n\n

Denn\u00ed p\u0159\u00edjem je vhodn\u00e9 rozd\u011blit do v\u00edce porc\u00ed s 3\u20135hodinov\u00fdm<\/strong> rozestupem. Optim\u00e1ln\u00ed d\u00e1vka po tr\u00e9ninku je 20\u201340 g<\/strong> plnohodnotn\u00fdch b\u00edlkovin ide\u00e1ln\u011b do 30 minut<\/strong> po cvi\u010den\u00ed, p\u0159i\u010dem\u017e syrov\u00e1tkov\u00fd protein pat\u0159\u00ed mezi nejrychleji vst\u0159ebateln\u00e9 zdroje. P\u0159ed span\u00edm je vhodn\u00fd micel\u00e1rn\u00ed kasein nebo tvaroh jako pomalu vst\u0159ebateln\u00fd no\u010dn\u00ed protein. Vysok\u00fd p\u0159\u00edjem b\u00edlkovin u zdrav\u00fdch jedinc\u016f nepo\u0161kozuje ledviny ani j\u00e1tra a nezp\u016fsobuje \u0159\u00eddnut\u00ed kost\u00ed. P\u0159i p\u0159\u00edjmu nad 1,5 g na kg<\/strong> u senior\u016f se doporu\u010duje konzultace s l\u00e9ka\u0159em.<\/p>\n<\/div><\/div>\n\n

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V posledn\u00edch letech se st\u00e1le \u010dast\u011bji mluv\u00ed o tom, jak jsou b\u00edlkoviny d\u016fle\u017eit\u00e9. U\u017e d\u00e1vno nejsou dom\u00e9nou jen sportovc\u016f, kte\u0159\u00ed cht\u011bj\u00ed nab\u00edrat svaly. Na potraviny s n\u00e1pisem \u201eprotein\u201d <\/strong>m\u016f\u017eeme narazit prakticky v\u0161ude \u2013 v supermarketech, fitku i na benz\u00ednce. V\u00edte ale, kolik b\u00edlkovin byste m\u011bli j\u00edst, abyste pokryli pot\u0159eby sv\u00e9ho t\u011bla? Neexistuje toti\u017e jedna univerz\u00e1ln\u00ed hodnota, kter\u00e1 by platila pro v\u0161echny. V\u0161e je trochu slo\u017eit\u011bj\u0161\u00ed. Ale nebojte, v dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m pom\u016f\u017eeme zjistit, jak\u00fd p\u0159\u00edjem b\u00edlkovin pro v\u00e1s bude nejlep\u0161\u00ed, kdy je j\u00edst a kter\u00e9 zdroje by v\u00e1m v j\u00eddeln\u00ed\u010dku rozhodn\u011b nem\u011bly chyb\u011bt.<\/p>\n\n

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V \u010dl\u00e1nku se do\u010dtete o p\u0159\u00edjmu b\u00edlkovin v p\u0159\u00edpad\u011b:<\/h3>\n\n
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Neaktivn\u00edho \u017eivotn\u00edho sylu<\/a><\/div>\n<\/div>\n\n\n\n
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R\u016fstu sval\u016f<\/a><\/div>\n<\/div>\n\n\n\n
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Hubnut\u00ed<\/a><\/div>\n<\/div>\n\n\n\n
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Sou\u010dasn\u00e9ho hubnut\u00ed a nab\u00edr\u00e1n\u00ed sval\u016f<\/a><\/div>\n<\/div>\n\n\n\n
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Vytrvalostn\u00edch sport\u016f<\/a><\/div>\n<\/div>\n\n\n\n
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T\u011bhotenstv\u00ed<\/a><\/div>\n<\/div>\n\n\n\n
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Kojen\u00ed<\/a><\/div>\n<\/div>\n\n\n\n
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St\u00e1\u0159\u00ed<\/a><\/div>\n<\/div>\n\n\n\n
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Veganstv\u00ed<\/a><\/div>\n<\/div>\n<\/div>\n\n
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Pro\u010d jsou b\u00edlkoviny d\u016fle\u017eit\u00e9?<\/h2>\n\n

Ne\u017e za\u010dneme \u0159e\u0161it konkr\u00e9tn\u00ed mno\u017estv\u00ed a zdroje, je dobr\u00e9 si na \u00favod \u0159\u00edct, pro\u010d jsou vlastn\u011b tak d\u016fle\u017eit\u00e9<\/strong>. B\u00edlkoviny jsou jednou z hlavn\u00edch makro\u017eivin, kter\u00e9 na\u0161e t\u011blo pot\u0159ebuje, aby mohlo spr\u00e1vn\u011b fungovat. Jsou toti\u017e z\u00e1kladn\u00edm stavebn\u00edm prvkem nejen sval\u016f, ale i dal\u0161\u00edch tk\u00e1n\u00ed v t\u011ble, nap\u0159\u00edklad kost\u00ed, k\u016f\u017ee, \u0161lach \u010di vaz\u016f. \u00da\u010dastn\u00ed se ov\u0161em tak\u00e9 tvorby energie uvnit\u0159 bun\u011bk, biochemick\u00fdch reakc\u00ed v t\u011ble, p\u0159enosu informac\u00ed i \u017eivin a neobe\u0161el by se bez nich ani n\u00e1\u0161 imunitn\u00ed syst\u00e9m<\/strong>. Nev\u00fdhodou ov\u0161em je, \u017ee v t\u011ble nem\u00e1me \u017e\u00e1dn\u00e9 pohotovostn\u00ed z\u00e1sob\u00e1rny, do kter\u00fdch bychom v p\u0159\u00edpad\u011b pot\u0159eby mohli s\u00e1hnout. A kdy\u017e u\u017e t\u011blo do sv\u00fdch z\u00e1sob s\u00e1hne, zpravidla t\u00edm p\u0159ich\u00e1z\u00edme o svaly<\/strong> (svalov\u00e9 b\u00edlkoviny), co\u017e nechceme. Je proto d\u016fle\u017eit\u00e9, abychom je pravideln\u011b m\u011bli ve sv\u00e9m j\u00eddeln\u00ed\u010dku<\/strong>. <\/p>\n\n

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Ale nebojte, pom\u016f\u017eeme v\u00e1m ur\u010dit si, kolik b\u00edlkovin byste m\u011bli m\u00edt ka\u017ed\u00fd den na tal\u00ed\u0159i<\/strong>, aby va\u0161e t\u011blo \u0161lapalo jako hodinky. Uk\u00e1\u017eeme si, jak\u00e9 mno\u017estv\u00ed bude optim\u00e1ln\u00ed pro 100kg silov\u011b cvi\u010d\u00edc\u00edho borce a kolik by m\u011bla j\u00edst 50kg jog\u00ednka. <\/p>\n\n

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Kolik b\u00edlkovin bychom m\u011bli j\u00edst?<\/h2>\n\n

Neexistuje jedna kouzeln\u00e1 hodnota<\/strong>, kter\u00e1 by byla univerz\u00e1ln\u00ed a platila pro v\u0161echny. Ka\u017ed\u00fd \u010dlov\u011bk je individu\u00e1ln\u00ed, na\u0161e pot\u0159eby se li\u0161\u00ed, a to zejm\u00e9na kv\u016fli rozd\u00edln\u00e9mu slo\u017een\u00ed t\u011bla, t\u011blesn\u00e9 hmotnosti, v\u011bku, fyzick\u00e9 aktivit\u011b \u010di na\u0161emu c\u00edli. V \u010dl\u00e1nku v\u00e1m proto pom\u016f\u017eeme zjistit, jak\u00fd p\u0159\u00edjem b\u00edlkovin pro v\u00e1s bude nejlep\u0161\u00ed.<\/p>\n\n

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