{"id":6861,"date":"2021-05-03T00:00:00","date_gmt":"2021-05-02T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/protein-ako-ho-spravne-uzivat\/"},"modified":"2021-05-03T00:00:00","modified_gmt":"2021-05-02T23:00:00","slug":"protein-ako-ho-spravne-uzivat","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/protein-ako-ho-spravne-uzivat\/","title":{"rendered":"Prote\u00edn: ak\u00fd je najlep\u0161\u00ed typ na nabratie svalovej hmoty?"},"content":{"rendered":"

Budovanie svalu pomocou prote\u00ednu<\/h3>\n

Existuje \u0161irok\u00e1 \u0161k\u00e1la prote\u00ednov\u00fdch pr\u00e1\u0161kov, z ktor\u00fdch si m\u00f4\u017eete vybra\u0165. To m\u00f4\u017ee s\u0165a\u017ei\u0165 h\u013eadanie toho spr\u00e1vneho typu<\/strong>. Z\u00e1vis\u00ed to ale aj od toho, ko\u013eko prote\u00ednu potrebujete doplni\u0165 do v\u00fd\u017eivy. Kulturisti pou\u017e\u00edvaj\u00fa r\u00f4zne druhy prote\u00ednov\u00e9ho pr\u00e1\u0161ku, aj ke\u010f existuj\u00fa niektor\u00e9 typy, ktor\u00e9 s\u00fa popul\u00e1rnej\u0161ie<\/strong> ako in\u00e9. Prote\u00edn je ve\u013emi d\u00f4le\u017eit\u00fd pri stavbe svalov a je za potreby si najprv poveda\u0165, ak\u00e9 typy existuj\u00fa.<\/p>\n Srv\u00e1tkov\u00fd prote\u00edn\n

Srv\u00e1tkov\u00fd prote\u00edn<\/h3>\n

Srv\u00e1tkov\u00e1 bielkovina sa z\u00edskava z kravsk\u00e9ho mlieka<\/strong>. Va\u0161e telo tr\u00e1vi a absorbuje srv\u00e1tku ve\u013emi r\u00fdchlo, a preto je to ve\u013emi dobr\u00e1 vo\u013eba pr\u00e1ve po tr\u00e9ningu, ke\u010f chcete do tela dosta\u0165 r\u00fdchlo sa uvo\u013e\u0148uj\u00face bielkoviny. Srv\u00e1tkov\u00fd prote\u00edn m\u00e1 tri formy – koncentr\u00e1t, izol\u00e1t a hydrolyz\u00e1t. Koncentr\u00e1t<\/strong> b\u00fdva najlacnej\u0161\u00ed, preto\u017ee je v \u0148om 70 a\u017e 80 percent bielkov\u00edn a m\u00e1 hlavne vy\u0161\u0161ie percento sacharidov a tukov. Izol\u00e1t je \u010distej\u0161\u00ed, preto\u017ee prech\u00e1dza dlh\u0161\u00edm filtra\u010dn\u00fdm procesom, a hydrolyz\u00e1t je naj\u010distej\u0161\u00ed typ srv\u00e1tkov\u00e9ho prote\u00ednu<\/strong>.<\/p>\n

Kaze\u00ednov\u00fd prote\u00edn<\/h3>\n

Kaze\u00ednov\u00fd prote\u00edn poch\u00e1dza tie\u017e z kravsk\u00e9ho mlieka, ale vyr\u00e1ba sa trochu inak ako srv\u00e1tka<\/strong>. Tr\u00e1venie kaze\u00ednov\u00e9ho prote\u00ednu trv\u00e1 dlh\u0161ie<\/strong>, \u010do z neho rob\u00ed lep\u0161iu vo\u013ebu, hlavne napr\u00edklad pred span\u00edm<\/strong>, kedy si v\u00e4\u010d\u0161ina kulturistov vezme kaze\u00edn. Kaze\u00edn je zvy\u010dajne drah\u0161\u00ed ako srv\u00e1tka<\/strong> a ak si chcete da\u0165 prote\u00edn po tr\u00e9ningu, odpor\u00fa\u010dam sk\u00f4r srv\u00e1tkov\u00fd prote\u00edn, ktor\u00fd sa vstreb\u00e1va r\u00fdchlej\u0161ie.<\/p>\n Prote\u00edn s pr\u00edchu\u0165ou \u010dokol\u00e1dy\n

Rastlinn\u00e9 bielkovinov\u00e9 pr\u00e1\u0161ky<\/h3>\n

Pre vegetari\u00e1nov a veg\u00e1nov m\u00f4\u017eu by\u0165 ve\u013emi u\u017eito\u010dn\u00e9 rastlinn\u00e9 bielkovinov\u00e9 pr\u00e1\u0161ky<\/strong>. Najlep\u0161\u00edm typom je pr\u00e1\u0161ok z konope alebo s\u00f3jov\u00fdch bielkov\u00edn<\/strong>. Niektor\u00e9 rastlinn\u00e9 pr\u00e1\u0161ky neobsahuj\u00fa v\u0161etky esenci\u00e1lne aminokyseliny, ktor\u00e9 va\u0161e svaly potrebuj\u00fa, tak\u017ee si mus\u00edte vybra\u0165 aj in\u00e9 zdroje prote\u00ednov<\/strong> a vybera\u0165 si medzi nimi. M\u00f4\u017eete si aj objedna\u0165 nieko\u013eko r\u00f4znych a zmie\u0161a\u0165 ich spolu, aby ste dostali do tela dostatok prote\u00ednu v jednej n\u00e1dobke.<\/p>\n

Z\u010faleka to nie je \u00faplne cel\u00fd zoznam prote\u00ednov<\/strong> a m\u00e1te k dispoz\u00edcii mno\u017estvo \u010fal\u0161\u00edch zdrojov prote\u00ednov, ako s\u00fa vajcia, hov\u00e4dzie m\u00e4so ale tieto sa u\u017e odde\u013euj\u00fa samostatne od prote\u00ednov\u00fdch pr\u00e1\u0161kov. Najob\u013e\u00fabenej\u0161ia<\/strong> b\u00fdva v\u0161ak srv\u00e1tka, kaze\u00edn, konope a s\u00f3ja.<\/p>\n

Ak sa chcete rad\u0161ej vyhn\u00fa\u0165 doplnkom v\u00fd\u017eivy, nie je potrebn\u00e9<\/strong> do stravy prid\u00e1va\u0165 prote\u00ednov\u00fd pr\u00e1\u0161ok, preto\u017ee je mo\u017en\u00e9 dosiahnu\u0165 denn\u00fd pr\u00edjem bielkov\u00edn aj cez norm\u00e1lnu stravu, ako je hydina, \u010derven\u00e9 m\u00e4so, ryby, fazu\u013ea a mlie\u010dne v\u00fdrobky. V\u00fd\u017eivov\u00fd poradcovia odpor\u00fa\u010daj\u00fa<\/strong> vysk\u00fa\u0161a\u0165 r\u00f4zne druhy prote\u00ednov\u00e9ho pr\u00e1\u0161ku<\/strong>, aby ste zhodnotili, ako dobre ich tr\u00e1vite, a sk\u00faste ich obmie\u0148a\u0165 minim\u00e1lne ka\u017ed\u00e9 dva a\u017e \u0161tyri t\u00fd\u017edne.<\/p>\n

Bielkoviny<\/h3>\n

\u010ci u\u017e konzumujete prote\u00ednov\u00fd pr\u00e1\u0161ok<\/strong> alebo iba uva\u017eujete o jeho pridan\u00ed do stravy, m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 zisti\u0165 ko\u013eko prote\u00ednu si m\u00e1te da\u0165 ka\u017ed\u00fd de\u0148. V\u00e4\u010d\u0161ina prote\u00ednov\u00fdch pr\u00e1\u0161kov sa dod\u00e1va s plastovou odmerkou, ktor\u00e1 je zv\u00e4\u010d\u0161a na jednu porciu pr\u00e1\u0161ku. Ve\u013ekos\u0165 porcie<\/strong> sa ale l\u00ed\u0161i medzi zna\u010dkami – a v z\u00e1vislosti od \u00farovne va\u0161ej aktivity<\/strong>. Do toho spad\u00e1 aj mno\u017estvo \u010fal\u0161\u00edch faktorov a mo\u017eno budete potrebova\u0165 viac alebo menej z jednej odmerky.<\/p>\n Zdroje bielkov\u00edn Zdroj: gymzv.sk\n

Ko\u013eko prote\u00ednu?<\/h3>\n

Je \u013eah\u0161ie odhadn\u00fa\u0165, ko\u013eko pr\u00e1\u0161ku<\/strong> by ste mali pou\u017ei\u0165, ak m\u00e1te presn\u00fa predstavu o svojich denn\u00fdch potreb\u00e1ch bielkov\u00edn, ktor\u00e9 z\u00e1visia od v\u00e1\u0161ho veku, hmotnosti, \u00farovne aktivity<\/strong> a pohlavia. Pod\u013ea v\u0161eobecn\u00fdch predpisov potrebuj\u00fa zdrav\u00ed dospel\u00ed mu\u017ei 56 gramov<\/strong> bielkov\u00edn denne a \u017eeny 46 gramov<\/strong> bielkov\u00edn denne.<\/p>\n

\u0160portovci m\u00f4\u017eu potrebova\u0165 viac, najm\u00e4 ak maj\u00fa za cie\u013e budova\u0165 svalov\u00fa hmotu. Akt\u00edvni dospel\u00ed potrebuj\u00fa a\u017e 0,6 gramu bielkov\u00edn na kilogram hmotnosti za de\u0148 a \u0161portovci, ktor\u00ed naberaj\u00fa svalstvo<\/strong>, potrebuj\u00fa a\u017e 0,9 gramu na kilogram.<\/p>\n

Ak v be\u017enej strave nem\u00e1te dostatok bielkov\u00edn a chcete si ich doplni\u0165 pr\u00e1\u0161kom, pozorne si pre\u010d\u00edtajte \u0161t\u00edtky s inform\u00e1ciami o produkte. Nie v\u0161etky pr\u00e1\u0161ky poskytuj\u00fa<\/strong> rovnak\u00e9 mno\u017estvo bielkov\u00edn na odmerku. Taktie\u017e mno\u017estvo, ktor\u00e9 chcete pou\u017ei\u0165, sa m\u00f4\u017ee l\u00ed\u0161i\u0165 v z\u00e1vislosti od toho, \u010di je va\u0161im cie\u013eom chudnutie alebo naberanie svalovej hmoty.<\/p>\n

Typick\u00e1 30-gramov\u00e1 odmerka srv\u00e1tkov\u00e9ho prote\u00ednu<\/strong> m\u00e1 napr\u00edklad 110 kal\u00f3ri\u00ed a 23 gramov bielkov\u00edn. Rovnak\u00e9 mno\u017estvo izol\u00e1tu<\/strong> srv\u00e1tkov\u00e9ho prote\u00ednu m\u00e1 113 kal\u00f3ri\u00ed a 27 gramov bielkov\u00edn<\/strong>. Ak sa chyst\u00e1te chudn\u00fa\u0165, dr\u017eanie jednej odmerky zmie\u0161anej s vodou alebo mliekom zn\u00ed\u017ei po\u010det va\u0161ich kal\u00f3ri\u00ed. St\u00e1le ale poskytuje dostatok bielkov\u00edn, ktor\u00e9 v\u00e1m pom\u00f4\u017eu nar\u00e1s\u0165 alebo schudn\u00fa\u0165. Pre zv\u00fd\u0161enie svalovej hmoty<\/strong> si odpor\u00fa\u010dam prida\u0165 a\u017e dva odmerky zmie\u0161an\u00e9 s mliekom<\/strong> (pre extra kal\u00f3rie) alebo v krajnom pr\u00edpade s jogurtom.<\/p>","protected":false},"excerpt":{"rendered":"

Budovanie svalu pomocou prote\u00ednu Existuje \u0161irok\u00e1 \u0161k\u00e1la prote\u00ednov\u00fdch pr\u00e1\u0161kov, z ktor\u00fdch si m\u00f4\u017eete vybra\u0165. To m\u00f4\u017ee s\u0165a\u017ei\u0165 h\u013eadanie toho spr\u00e1vneho typu. Z\u00e1vis\u00ed to ale aj<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6861","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6861","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6861"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6861\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6861"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6861"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6861"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}