{"id":4800,"date":"2024-07-15T06:55:36","date_gmt":"2024-07-15T06:55:36","guid":{"rendered":"https:\/\/vaklife.com\/?p=4800"},"modified":"2024-07-15T06:56:14","modified_gmt":"2024-07-15T06:56:14","slug":"effective-muscle-building-the-significance-of-protein-diet-and-exercise","status":"publish","type":"post","link":"https:\/\/vaklife.com\/sk\/efektivne-budovanie-svalov-vyznam-bielkovinovej-stravy-a-cvicenia\/","title":{"rendered":"Efekt\u00edvne budovanie svalov: V\u00fdznam bielkov\u00edn, stravy a cvi\u010denia"},"content":{"rendered":"

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

V\u00e4\u010d\u0161ina \u013eud\u00ed by v\u00e1m pravdepodobne povedala, \u017ee na z\u00edskanie svalovej hmoty sta\u010d\u00ed konzumova\u0165 ve\u013ek\u00e9 mno\u017estvo bielkov\u00edn. Iste, bielkoviny s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9. Va\u0161e telo predsa potrebuje dostatok bielkov\u00edn v strave, aby mu poskytli stavebn\u00e9 kamene, ktor\u00e9 potrebuje na rozvoj svalovej hmoty. Svaly sa predsa tvoria z bielkov\u00edn. Ale len s bielkovinami to nep\u00f4jde. Mus\u00edte dba\u0165 aj na zvy\u0161ok svojho cvi\u010debn\u00e9ho a stravovacieho pl\u00e1nu.<\/p>\n\n\n\n

Pre\u010do budovanie svalov vy\u017eaduje viac ako len bielkoviny<\/strong><\/p>\n\n\n\n

Mnoh\u00ed \u013eudia, ktor\u00ed sa sna\u017eia z\u00edska\u0165 svaly, chc\u00fa z\u00e1rove\u0148 zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku. Niekedy si v\u0161ak met\u00f3dy, ktor\u00e9 pou\u017e\u00edvaj\u00fa na dosiahnutie t\u00fdchto cie\u013eov, navz\u00e1jom odporuj\u00fa. Bud\u00fa konzumova\u0165 ve\u013ea bielkov\u00edn, \u010do by v kombin\u00e1cii s programom silov\u00e9ho cvi\u010denia malo zv\u00fd\u0161i\u0165 ich svalov\u00fa hmotu. Av\u0161ak v snahe \"vyrysova\u0165\" m\u00f4\u017eu jednotlivci z\u00e1rove\u0148 drasticky zn\u00ed\u017ei\u0165 svoj celkov\u00fd pr\u00edjem kal\u00f3ri\u00ed.<\/p>\n\n\n\n

To by mohlo vzbudzova\u0165 obavy. Ak drasticky zn\u00ed\u017eite pr\u00edjem kal\u00f3ri\u00ed, \u010das\u0165 bielkov\u00edn, ktor\u00e9 skonzumujete, bude sp\u00e1len\u00e1 ako palivo, a nie ako pomoc pri raste svalov. Preto sa mus\u00edte uisti\u0165, \u017ee dost\u00e1vate spr\u00e1vny pomer \u017eiv\u00edn a dostatok kal\u00f3ri\u00ed na podporu va\u0161ej aktivity, aby ste mohli \u00fa\u010dinne zvy\u0161ova\u0165 svalov\u00fa hmotu.<\/p>\n\n\n\n

Pou\u017e\u00edvajte sacharidy ako palivo<\/strong><\/p>\n\n\n\n

    <\/ol>\n\n\n\n

    Je mo\u017en\u00e9, \u017ee kulturisti mylne pova\u017euj\u00fa sacharidy za nepriate\u013ea. V skuto\u010dnosti cukry a vysoko spracovan\u00e9 sacharidy telu prospievaj\u00fa len zriedka. Vhodn\u00fd druh sacharidov v\u0161ak podporuje \u010dinnosti s\u00favisiace s energiou, napr\u00edklad svalov\u00fa kontrakciu.<\/p>\n\n\n\n

    Dobr\u00e9 miesta na z\u00edskanie sacharidov s\u00fa: kompletn\u00e9 obilniny
    Ovocie, zelenina a fazu\u013ea<\/p>\n\n\n\n

    Ak neskonzumujete dostatok sacharidov na podporu cvi\u010denia, riskujete, \u017ee sp\u00e1lite \u010das\u0165 prijat\u00fdch bielkov\u00edn. Dbajte preto na to, aby va\u0161a strava obsahovala dostato\u010dn\u00e9 mno\u017estvo kvalitn\u00fdch sacharidov, aby ste predi\u0161li \"p\u00e1leniu svie\u010dky na oboch koncoch\".<\/p>\n\n\n\n

    Z\u00edskajte niektor\u00e9 dobr\u00e9 tuky.<\/strong><\/p>\n\n\n\n

    Niektor\u00ed \u0161portovci niekedy podce\u0148uj\u00fa hodnotu tukov v strave. Tuky, podobne ako sacharidy, m\u00f4\u017eu ma\u0165 neopodstatnen\u00fd negat\u00edvny obraz. Je ve\u013emi d\u00f4le\u017eit\u00e9 konzumova\u0165 spr\u00e1vne druhy tukov v mal\u00fdch mno\u017estv\u00e1ch. Telo toti\u017e nie je schopn\u00e9 produkova\u0165 niektor\u00e9 z kritick\u00fdch mastn\u00fdch kysel\u00edn, ktor\u00e9 sl\u00fa\u017eia ako stavebn\u00e9 prvky lipidov v potrave. Svalov\u00e9 bunky a v\u0161etky ostatn\u00e9 bunkov\u00e9 membr\u00e1ny s\u00fa z\u00e1visl\u00e9 od mastn\u00fdch kysel\u00edn ako z\u00e1kladn\u00e9ho stavebn\u00e9ho prvku. Telo vyu\u017e\u00edva tuk ako palivo pri dlhodobom cvi\u010den\u00ed strednej intenzity. Pr\u00e1ve tak\u00fdto druh tr\u00e9ningu sa m\u00f4\u017ee pou\u017ei\u0165 s programom silov\u00e9ho tr\u00e9ningu na zv\u00fd\u0161enie svalovej hmoty a zn\u00ed\u017eenie mno\u017estva telesn\u00e9ho tuku.<\/p>\n\n\n\n

    Medzi dobr\u00e9 zdroje tuku patria:<\/p>\n\n\n\n

    Semen\u00e1 a orechy
    tu\u010dn\u00e9 ryby
    Avok\u00e1do s olivov\u00fdm olejom<\/p>\n\n\n\n

    Rozhoduj\u00face je na\u010dasovanie a spotreba bielkov\u00edn.<\/strong><\/p>\n\n\n\n

    Bielkoviny s\u00fa pre budovanie svalov nevyhnutn\u00e9, ale ich na\u010dasovanie je rovnako d\u00f4le\u017eit\u00e9 ako mno\u017estvo, pokia\u013e ide o budovanie svalov.<\/p>\n\n\n\n

    Pr\u00edjem bielkov\u00edn a silov\u00fd tr\u00e9ning podporuj\u00fa proces synt\u00e9zy svalov\u00fdch bielkov\u00edn (MPS). Z tohto d\u00f4vodu by sa \u013eudia, ktor\u00ed chc\u00fa pribra\u0165, mali sna\u017ei\u0165 konzumova\u0165 rovnak\u00e9 mno\u017estvo bielkov\u00edn pri ka\u017edom jedle a ob\u010derstven\u00ed po\u010das d\u0148a. V porovnan\u00ed s be\u017enej\u0161\u00edm modelom, ke\u010f sa r\u00e1no prij\u00edma minim\u00e1lne mno\u017estvo bielkov\u00edn, na obed o nie\u010do viac a potom zna\u010dn\u00e9 mno\u017estvo na ve\u010deru, je MPS pri t\u00fdchto nastaveniach vy\u0161\u0161ia. Okrem toho m\u00f4\u017ee 25-gramov\u00e9 bielkovinov\u00e9 ob\u010derstvenie pred span\u00edm pom\u00f4c\u0165 podpori\u0165 MPS v noci.<\/p>\n\n\n\n

    Z\u00e1kladn\u00e9 stavebn\u00e9 prvky MPS sa nach\u00e1dzaj\u00fa v rastlinn\u00fdch aj \u017eivo\u010d\u00ed\u0161nych zdrojoch bielkov\u00edn. Ke\u010f\u017ee sa v\u0161ak r\u00f4zne bielkoviny tr\u00e1via a vstreb\u00e1vaj\u00fa r\u00f4znou r\u00fdchlos\u0165ou, konzum\u00e1cia r\u00f4znych zdrojov bielkov\u00edn m\u00f4\u017ee umo\u017eni\u0165 dlh\u0161ie uvo\u013e\u0148ovanie aminokysel\u00edn do tela. Mlie\u010dne v\u00fdrobky napr\u00edklad obsahuj\u00fa dve bielkoviny: kaze\u00edn a srv\u00e1tku. \u0160portovci \u010dasto pou\u017e\u00edvaj\u00fa mlie\u010dne bielkoviny, preto\u017ee pon\u00fakaj\u00fa dlhodob\u00e9 uvo\u013e\u0148ovanie aminokysel\u00edn po\u010das dlh\u0161ieho obdobia. Srv\u00e1tka sa pova\u017euje za \"r\u00fdchlo p\u00f4sobiacu\" bielkovinu, ale kaze\u00edn sa v tele vstreb\u00e1va dlh\u0161ie.<\/p>\n\n\n\n

    Na z\u00edskanie svalovej hmoty v\u0161ak nepotrebujete \u017eivo\u010d\u00ed\u0161ne bielkoviny. Vegetari\u00e1ni a veg\u00e1ni m\u00f4\u017eu z\u00edska\u0165 dostatok bielkov\u00edn na podporu rozvoja svalovej hmoty, ak si to vopred napl\u00e1nuj\u00fa a venuj\u00fa pozornos\u0165 celkov\u00e9mu pr\u00edjmu.<\/p>\n\n\n\n

    Najv\u00e4\u010d\u0161ie v\u00fd\u017eivov\u00e9 a di\u00e9tne rady pre rast svalov<\/p>\n\n\n\n

      \n
    1. Ako \u010dasto by ste mali jes\u0165 a ako by ste mali rozdeli\u0165 pr\u00edjem bielkov\u00edn?<\/strong><\/li>\n<\/ol>\n\n\n\n

      Sna\u017ete sa o tri pravideln\u00e9 jedl\u00e1 a nieko\u013eko ob\u010derstven\u00ed a napl\u00e1nujte si stravovanie tak, aby sa \u010dasovo zhodovalo s cvi\u010den\u00edm. Dbajte na to, aby ka\u017ed\u00e9 jedlo bolo vyv\u00e1\u017een\u00e9 a obsahovalo spr\u00e1vne mno\u017estvo bielkov\u00edn a sacharidov. T\u00fdmto sp\u00f4sobom m\u00f4\u017eete telu dod\u00e1va\u0165 konzistentn\u00fd pr\u00edsun bielkov\u00edn na podporu synt\u00e9zy svalov\u00fdch bielkov\u00edn aj palivo, ktor\u00e9 potrebuje zo sacharidov.<\/p>\n\n\n\n

        \n
      1. Ako sa m\u00e1m stravova\u0165 pred tr\u00e9ningom?<\/strong><\/li>\n<\/ol>\n\n\n\n

        Na za\u010diatku tr\u00e9ningu by ste mali by\u0165 spr\u00e1vne vy\u017eiven\u00ed a hydratovan\u00ed. Dve a\u017e tri hodiny pred tr\u00e9ningom vypite dve a\u017e tri \u0161\u00e1lky vody a 15 a\u017e 20 min\u00fat pred tr\u00e9ningom \u010fal\u0161iu \u0161\u00e1lku tekut\u00edn. Druh jedla z\u00e1vis\u00ed od toho, ak\u00fd dlh\u00fd \u010das uplynie medzi t\u00fdm, kedy ho zjete, a t\u00fdm, kedy budete cvi\u010di\u0165:<\/p>\n\n\n\n

        Ak m\u00e1te nieko\u013eko hod\u00edn na tr\u00e1venie, m\u00f4\u017ee by\u0165 vhodn\u00e9 \"be\u017en\u00e9\" jedlo pozost\u00e1vaj\u00face z vajec, jogurtu, celozrnn\u00e9ho toastu, celozrnn\u00fdch cere\u00e1li\u00ed, mlieka alebo s\u00f3jov\u00e9ho mlieka a ovocia.
        Nie\u010do ako prote\u00ednov\u00fd kokteil sa str\u00e1vi r\u00fdchlej\u0161ie, ak pl\u00e1nujete konzumova\u0165 nie\u010do bl\u00edzko \u010dasu, ke\u010f cvi\u010d\u00edte. Len sa uistite, \u017ee v\u00e1\u0161 kokteil obsahuje okrem bielkov\u00edn aj zdroj sacharidov. Preto do\u0148 zara\u010fte jedl\u00e1, ako je ovocie a zelenina (napr\u00edklad mrkva alebo sladk\u00e9 zemiaky), spolu s prote\u00ednov\u00fdm pr\u00e1\u0161kom, mliekom alebo n\u00e1hradami mlieka. M\u00f4\u017eete dokonca zahrn\u00fa\u0165 aj trochu ovsen\u00fdch vlo\u010diek.<\/p>\n\n\n\n

        \u010co by som mal jes\u0165 po tr\u00e9ningu?<\/strong><\/p>\n\n\n\n

        Va\u0161e svaly potrebuj\u00fa 10 a\u017e 20 gramov vysokokvalitn\u00fdch bielkov\u00edn a nieko\u013eko zdrav\u00fdch sacharidov, ktor\u00e9 im pom\u00f4\u017eu zotavi\u0165 sa a obnovi\u0165 sa po cvi\u010den\u00ed. Po silovom tr\u00e9ningu si m\u00f4\u017eete da\u0165 napr\u00edklad jogurt, sendvi\u010d s mor\u010dac\u00edm alebo orechov\u00fdm maslom, ovocn\u00fd a mlie\u010dny kokteil alebo misku cere\u00e1li\u00ed s ovoc\u00edm.<\/p>\n\n\n\n

          \n
        1. Ak\u00e9 s\u00fa zdrav\u00e9 ob\u010derstvenia medzi jedlami?<\/strong><\/li>\n<\/ol>\n\n\n\n

          V ob\u010derstven\u00ed by mal by\u0165 rovnak\u00fd rozumn\u00fd pomer bielkov\u00edn a sacharidov. Existuj\u00fa ty\u010dinky, ktor\u00e9 s\u00fa prenosn\u00e9 a pon\u00fakaj\u00fa vynikaj\u00faci pomer bielkov\u00edn a sacharidov. \u013dahk\u00e9 ob\u010derstvenie je napr\u00edklad tvaroh alebo jogurt s ovoc\u00edm, surov\u00e1 zelenina a humus alebo vaj\u00ed\u010dko uvaren\u00e9 natvrdo s celozrnn\u00fdmi krekrami.<\/p>\n\n\n\n

            \n
          1. Je mo\u017en\u00e9 zv\u00e4\u010d\u0161i\u0165 svalov\u00fa hmotu bez priberania?<\/strong><\/li>\n<\/ol>\n\n\n\n

            Hoci va\u0161e telo potrebuje viac kal\u00f3ri\u00ed a \u017eiv\u00edn, aby z\u00edskalo svaly, neznamen\u00e1 to, \u017ee sa m\u00f4\u017eete prejed\u00e1va\u0165. Kal\u00f3rie z nezdrav\u00fdch, mastn\u00fdch alebo sladk\u00fdch jed\u00e1l, ako aj z v\u00fd\u017eivnej, dobre vyv\u00e1\u017eenej stravy sa bud\u00fa uklada\u0165 ako telesn\u00fd tuk, ak skonzumujete viac kal\u00f3ri\u00ed, ako vyd\u00e1te.<\/p>\n\n\n\n

            V\u00fdber chud\u00fdch zdrojov bielkov\u00edn, ako s\u00fa fazu\u013ea, tofu, ryby, hydina a n\u00edzkotu\u010dn\u00e9 mlie\u010dne v\u00fdrobky, pom\u00f4\u017ee zabezpe\u010di\u0165, aby va\u0161e telo dostalo potrebn\u00e9 bielkoviny bez toho, aby prijalo pr\u00edli\u0161 ve\u013ea kal\u00f3ri\u00ed. Podobne, ak chcete z\u00edska\u0165 v\u00fdhody bez pridania \u010fal\u0161\u00edch kal\u00f3ri\u00ed, vyberte si ako zdroj zdrav\u00fdch sacharidov rad\u0161ej celozrnn\u00e9 v\u00fdrobky, ovocie a zeleninu ne\u017e sladkosti a spracovan\u00e9 \u0161kroby.<\/p>\n\n\n\n

            \"Herbalife<\/a>
            Herbalife CR7 Drive Canister Acai Berry Ka\u017ed\u00fd kanister (540 g)<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"

            V\u00e4\u010d\u0161ina \u013eud\u00ed by v\u00e1m pravdepodobne povedala, \u017ee na z\u00edskanie svalovej hmoty sta\u010d\u00ed konzumova\u0165 ve\u013ek\u00e9 mno\u017estvo bielkov\u00edn. Iste, bielkoviny s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9. Va\u0161e telo predsa potrebuje dostatok bielkov\u00edn v strave, aby mu poskytli stavebn\u00e9 kamene, ktor\u00e9 potrebuje na rozvoj svalovej hmoty. Svaly sa predsa tvoria z [...]<\/p>","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Effective Muscle Building: The Significance of Protein, Diet, and Exercise","_seopress_titles_desc":"The majority of individuals would likely tell you that all it takes to gain muscle is to consume an abundance of protein.","_seopress_robots_index":"","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/posts\/4800"}],"collection":[{"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/comments?post=4800"}],"version-history":[{"count":1,"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/posts\/4800\/revisions"}],"predecessor-version":[{"id":4805,"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/posts\/4800\/revisions\/4805"}],"wp:attachment":[{"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/media?parent=4800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/categories?post=4800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vaklife.com\/sk\/wp-json\/wp\/v2\/tags?post=4800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}