{"id":1000,"date":"2021-04-12T14:52:00","date_gmt":"2021-04-12T12:52:00","guid":{"rendered":"https:\/\/golfmagazine.cz\/?p=1000"},"modified":"2021-04-15T14:54:37","modified_gmt":"2021-04-15T12:54:37","slug":"proc-je-dusikova-bilance-zasadni-pro-budovani-svalu","status":"publish","type":"post","link":"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/","title":{"rendered":"Pro\u010d je dus\u00edkov\u00e1 bilance z\u00e1sadn\u00ed pro budov\u00e1n\u00ed sval\u016f"},"content":{"rendered":"\n

Pokud je va\u0161\u00edm c\u00edlem r\u016fst sval\u016f, je d\u016fle\u017eit\u00e9 dod\u00e1vat t\u011blu dostatek b\u00edlkovin a vyv\u00e1\u017eit tak jejich ka\u017edodenn\u00ed p\u0159irozen\u00e9 ztr\u00e1ty. B\u00edlkoviny, kter\u00e9 p\u0159ij\u00edm\u00e1me v potrav\u011b stejn\u011b jako ty vyskytuj\u00edc\u00ed se v na\u0161em t\u011ble (nap\u0159. v podob\u011b svalov\u00e9 tk\u00e1n\u011b) se skl\u00e1daj\u00ed z aminokyselin obsahuj\u00edc\u00edch dus\u00edk. Jak m\u016f\u017ee dus\u00edkov\u00e1 bilance ovlivnit budov\u00e1n\u00ed svalov\u00e9 hmoty?<\/strong><\/p>\n\n\n\n

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

Kde se v na\u0161em t\u011ble bere dus\u00edk?<\/strong><\/h2>\n\n\n\n

\u201eDus\u00edk p\u0159ij\u00edm\u00e1me v potrav\u011b spole\u010dn\u011b s b\u00edlkovinami. Kdy\u017e konzumujeme potraviny bohat\u00e9 na b\u00edlkoviny, jako je maso, vejce \u010di fazole, na\u0161e t\u011blo je v pr\u016fb\u011bhu tr\u00e1ven\u00ed rozlo\u017e\u00ed na jednotliv\u00e9 aminokyseliny a ty potom vyu\u017eije k vytv\u00e1\u0159en\u00ed ostatn\u00edch t\u011blesn\u00fdch b\u00edlkovin. Struktura ve\u0161ker\u00fdch aminokyselin obsahuje tzv. aminoskupinu. Pr\u00e1v\u011b aminoskupina obsahuje dus\u00edk a dod\u00e1v\u00e1 ho do na\u0161eho organismu,\u201c <\/em>\u0159\u00edk\u00e1 Susan Bowerman, expertka na v\u00fd\u017eivu spole\u010dnosti Herbalife.<\/p>\n\n\n\n

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

Co znamen\u00e1 pojem \u201edus\u00edkov\u00e1 bilance\u201c?<\/strong><\/h2>\n\n\n\n

Dus\u00edk p\u0159ij\u00edm\u00e1me v potrav\u011b ka\u017ed\u00fd den, z\u00e1rove\u0148 ho ale neust\u00e1le ztr\u00e1c\u00edme vylu\u010dov\u00e1n\u00edm, pocen\u00edm, vypad\u00e1v\u00e1n\u00edm vlas\u016f a odum\u00edr\u00e1n\u00edm ko\u017en\u00edch bun\u011bk.<\/p>\n\n\n\n

Dus\u00edkov\u00e1 bilance ozna\u010duje rozd\u00edl mezi mno\u017estv\u00edm p\u0159ijat\u00e9ho a ztracen\u00e9ho dus\u00edku. Dosa\u017een\u00ed rovnov\u00e1hy, znamen\u00e1, \u017ee ka\u017ed\u00fd den p\u0159ijmeme p\u0159ibli\u017en\u011b stejn\u00e9 mno\u017estv\u00ed dus\u00edku, jak\u00e9 ztrat\u00edme. Nejzdrav\u011bj\u0161\u00ed jedinci jsou ve stavu tzv. dus\u00edkov\u00e9ho ekvilibria, kdy p\u0159ij\u00edmaj\u00ed dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin pot\u0159ebn\u00fdch k \u00fadr\u017eb\u011b a regeneraci sval\u016f v t\u011ble.<\/p>\n\n\n\n

Tato rovnov\u00e1ha v\u0161ak m\u016f\u017ee b\u00fdt naru\u0161ena. Pokud u n\u011bkoho nastane z\u00e1porn\u00e1 dus\u00edkov\u00e1 bilance, dod\u00e1v\u00e1 t\u011blu m\u00e9n\u011b dus\u00edku, n\u011b\u017e kolik ho ztr\u00e1c\u00ed. Organismus pak nem\u00e1 dostatek k tvorb\u011b a regeneraci bun\u011bk
a tk\u00e1n\u00ed. Tento stav m\u016f\u017ee nastat nap\u0159\u00edklad v d\u016fsledku v\u00e1\u017en\u00fdch \u00faraz\u016f \u010di pop\u00e1lenin. Doch\u00e1z\u00ed k n\u011bmu ale rovn\u011b\u017e p\u0159i radik\u00e1ln\u00edch diet\u00e1ch omezuj\u00edc\u00edch p\u0159\u00edjem kalori\u00ed a b\u00edlkovin. V tomto p\u0159\u00edpad\u011b mus\u00ed lidsk\u00fd organismus za\u010d\u00edt rozkl\u00e1dat vlastn\u00ed t\u011blesn\u00e9 b\u00edlkoviny (nap\u0159. svaly), aby m\u011bl z \u010deho fungovat.<\/p>\n\n\n\n

Existuje samoz\u0159ejm\u011b i opa\u010dn\u00fd stav, tedy pozitivn\u00ed dus\u00edkov\u00e1 bilance, kdy si t\u011blo ponech\u00e1v\u00e1 v\u00edce dus\u00edku, ne\u017e kolik ho ztr\u00e1c\u00ed. Nast\u00e1v\u00e1 u t\u011bhotn\u00fdch \u017een, rostouc\u00edch d\u011bt\u00ed \u010di jedinc\u016f nab\u00edraj\u00edc\u00edch svalovou hmotu. Organismus uchov\u00e1v\u00e1 dus\u00edk pro tvorbu a regeneraci tk\u00e1n\u00ed a pro vytv\u00e1\u0159en\u00ed dal\u0161\u00edch d\u016fle\u017eit\u00fdch t\u011blesn\u00fdch protein\u016f jako jsou hormony.<\/p>\n\n\n\n

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

R\u016fst sval\u016f a dus\u00edkov\u00e1 bilance<\/strong><\/h2>\n\n\n\n

Pro ty, kte\u0159\u00ed se sna\u017e\u00ed budovat svalovou hmotu prost\u0159ednictv\u00edm kombinace silov\u00e9ho tr\u00e9ninku a spr\u00e1vn\u00e9 v\u00fd\u017eivy, je p\u0159\u00edjem dostate\u010dn\u00e9ho mno\u017estv\u00ed b\u00edlkovin z\u00e1sadn\u00ed, jeliko\u017e podporuje regeneraci a r\u016fst sval\u016f. Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem b\u00edlkovin se u silov\u00fdch sportovc\u016f pohybuje mezi 1,5 a 2 gramy b\u00edlkovin na kilogram t\u011blesn\u00e9 v\u00e1hy. Sportovec v\u00e1\u017e\u00edc\u00ed 80 kg by tak m\u011bl denn\u011b p\u0159ijmout 120-160 g b\u00edlkovin.<\/p>\n\n\n\n

Zaji\u0161t\u011bn\u00ed dostate\u010dn\u00e9ho mno\u017estv\u00ed p\u0159ij\u00edman\u00fdch b\u00edlkovin je v\u0161ak pouze polovina \u00fasp\u011bchu. Pro maximalizaci p\u0159\u00edzniv\u00fdch \u00fa\u010dink\u016f je d\u016fle\u017eit\u00e1 rovn\u011b\u017e konzumace t\u011bch nejvhodn\u011bj\u0161\u00edch zdroj\u016f b\u00edlkovin a jejich rozvr\u017een\u00ed v pr\u016fb\u011bhu dne. Celkov\u00e9 mno\u017estv\u00ed bychom m\u011bli rozvrhnout rovnom\u011brn\u011b mezi jednotliv\u00e1 j\u00eddla, p\u0159i\u010dem\u017e pozornost je nutn\u00e9 v\u011bnovat p\u0159edev\u0161\u00edm dopln\u011bn\u00ed bezprost\u0159edn\u011b po cvi\u010den\u00ed. \u201ePro tento \u00fa\u010del doporu\u010duji ml\u00e9\u010dn\u00e9 proteiny jako syrov\u00e1tkov\u00fd \u010di kasein, je\u017e jsou bohat\u00fdmi zdroji aminokyselin s rozv\u011btven\u00fdm \u0159et\u011bzcem neboli BCAA, kter\u00e9 stimuluj\u00ed r\u016fst a regeneraci sval\u016f po tr\u00e9ninku,\u201c <\/em>\u0159\u00edk\u00e1 Bowerman a dod\u00e1v\u00e1:<\/p>\n\n\n\n

\u201ePro udr\u017eov\u00e1n\u00ed p\u0159\u00edzniv\u00e9 dus\u00edkov\u00e9 bilance je d\u016fle\u017eit\u00fd rovn\u011b\u017e dostate\u010dn\u00fd p\u0159\u00edjem kalori\u00ed. Sportovci ho ob\u010das omezuj\u00ed a\u017e moc, proto\u017ee cht\u011bj\u00ed z\u00e1rove\u0148 s\u00a0nab\u00edr\u00e1n\u00edm sval\u016f ztr\u00e1cet tuk. Pokud v\u0161ak kalorie omez\u00edme p\u0159\u00edli\u0161, bude muset organismus \u010d\u00e1st p\u0159ijat\u00fdch b\u00edlkovin vyu\u017e\u00edt jako n\u00e1hradn\u00ed palivo m\u00edsto toho, aby poslou\u017eily k\u00a0tvorb\u011b a regeneraci svalstva. Lep\u0161\u00edm \u0159e\u0161en\u00edm je tedy vyv\u00e1\u017een\u00e1 strava s\u00a0dostatkem sacharid\u016f a tuk\u016f, d\u00edky kter\u00e9 p\u0159ijat\u00e9 b\u00edlkoviny nep\u0159ijdou nazmar, ale naopak pomohou v budov\u00e1n\u00ed vyr\u00fdsovan\u00fdch sval\u016f.\u201c<\/em><\/p>\n\n\n\n

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    <\/div>\n","protected":false},"excerpt":{"rendered":"

    Pokud je va\u0161\u00edm c\u00edlem r\u016fst sval\u016f, je d\u016fle\u017eit\u00e9 dod\u00e1vat t\u011blu dostatek b\u00edlkovin a vyv\u00e1\u017eit tak jejich ka\u017edodenn\u00ed p\u0159irozen\u00e9 ztr\u00e1ty. B\u00edlkoviny, kter\u00e9 p\u0159ij\u00edm\u00e1me v potrav\u011b stejn\u011b jako ty vyskytuj\u00edc\u00ed se v na\u0161em t\u011ble (nap\u0159. v podob\u011b svalov\u00e9 tk\u00e1n\u011b)...<\/p>\n","protected":false},"author":3,"featured_media":1002,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[16,5,17],"tags":[],"yoast_head":"\nPro\u010d je dus\u00edkov\u00e1 bilance z\u00e1sadn\u00ed pro budov\u00e1n\u00ed sval\u016f - GOLFMAGAZINE.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pro\u010d je dus\u00edkov\u00e1 bilance z\u00e1sadn\u00ed pro budov\u00e1n\u00ed sval\u016f - GOLFMAGAZINE.cz\" \/>\n<meta property=\"og:description\" content=\"Pokud je va\u0161\u00edm c\u00edlem r\u016fst sval\u016f, je d\u016fle\u017eit\u00e9 dod\u00e1vat t\u011blu dostatek b\u00edlkovin a vyv\u00e1\u017eit tak jejich ka\u017edodenn\u00ed p\u0159irozen\u00e9 ztr\u00e1ty. B\u00edlkoviny, kter\u00e9 p\u0159ij\u00edm\u00e1me v potrav\u011b stejn\u011b jako ty vyskytuj\u00edc\u00ed se v na\u0161em t\u011ble (nap\u0159. v podob\u011b svalov\u00e9 tk\u00e1n\u011b)...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/\" \/>\n<meta property=\"og:site_name\" content=\"GOLFMAGAZINE.cz\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-12T12:52:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-15T12:54:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/04\/silovy-trenink_zdroj-Pexels-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1271\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ol\u0161ansk\u00e1 Tereza\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ol\u0161ansk\u00e1 Tereza\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/\"},\"author\":{\"name\":\"Ol\u0161ansk\u00e1 Tereza\",\"@id\":\"https:\/\/golfmagazine.cz\/#\/schema\/person\/d74073ac97eb1d43164ade3189b28ba5\"},\"headline\":\"Pro\u010d je dus\u00edkov\u00e1 bilance z\u00e1sadn\u00ed pro budov\u00e1n\u00ed sval\u016f\",\"datePublished\":\"2021-04-12T12:52:00+00:00\",\"dateModified\":\"2021-04-15T12:54:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/\"},\"wordCount\":831,\"publisher\":{\"@id\":\"https:\/\/golfmagazine.cz\/#organization\"},\"articleSection\":[\"Lifestyle\",\"NEWS\",\"Tipy & Trendy\"],\"inLanguage\":\"cs\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/\",\"url\":\"https:\/\/golfmagazine.cz\/index.php\/2021\/04\/12\/proc-je-dusikova-bilance-zasadni-pro-budovani-svalu\/\",\"name\":\"Pro\u010d je dus\u00edkov\u00e1 bilance z\u00e1sadn\u00ed pro budov\u00e1n\u00ed sval\u016f - 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