{"id":726,"date":"2019-03-12T08:23:01","date_gmt":"2019-03-12T07:23:01","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=726"},"modified":"2019-03-11T11:28:44","modified_gmt":"2019-03-11T10:28:44","slug":"kolik-bilkovin-by-mel-snist-aktivni-cyklista","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2019\/03\/12\/kolik-bilkovin-by-mel-snist-aktivni-cyklista\/","title":{"rendered":"Kolik b\u00edlkovin by m\u011bl sn\u00edst aktivn\u00ed cyklista?"},"content":{"rendered":"<p><strong>B\u00edlkoviny jsou stavebn\u00edm materi\u00e1lem lidsk\u00e9ho t\u011bla, pomohou s\u00a0regenerac\u00ed po tr\u00e9ninku a taky dob\u0159e za\u017eenou hlad. D\u00e1 se to ale s\u00a0b\u00edlkovinami p\u0159ehnat? Je n\u011bjak\u00e9 minim\u00e1ln\u00ed mno\u017estv\u00ed, kter\u00e9 by do sebe m\u011bl dostat ka\u017ed\u00fd \u010dlov\u011bk? A hraje roli, jestli \u010dlov\u011bk jezd\u00ed na kole jednou t\u00fddne, nebo ka\u017ed\u00fd den?<\/strong><\/p>\n<p><!--more--><\/p>\n<p>B\u00edlkoviny neboli proteiny se skl\u00e1daj\u00ed z\u00a0aminokyselin, kter\u00e9 lidsk\u00e9 t\u011blo d\u00e1l vyu\u017e\u00edv\u00e1 k\u00a0tvorb\u011b enzym\u016f, hormon\u016f, a zejm\u00e9na po fyzick\u00e9 aktivit\u011b tak\u00e9 k\u00a0tvorb\u011b a oprav\u011b sval\u016f, kost\u00ed a dal\u0161\u00edch tk\u00e1n\u00ed. N\u011bkter\u00e9 z aminokyselin si t\u011blo neum\u00ed vyrobit samo, t\u011bm se \u0159\u00edk\u00e1 esenci\u00e1ln\u00ed a je nutn\u00e9 je z\u00edskat ze stravy. Lidsk\u00e9 t\u011blo si proto velmi bedliv\u011b hl\u00edd\u00e1 dostate\u010dn\u00fd p\u0159\u00edsun b\u00edlkovin a v\u00a0p\u0159\u00edpad\u011b nedostatku se um\u00ed ozvat po\u0159\u00e1dn\u00fdm hladem. Na druhou stranu j\u00eddlo s\u00a0vysok\u00fdm obsahem b\u00edlkovin hlad dok\u00e1\u017ee dob\u0159e zahnat.<\/p>\n<h2><strong>Nejnutn\u011bj\u0161\u00ed minimum b\u00edlkovin<\/strong><\/h2>\n<p>Sv\u011btov\u00e1 zdravotnick\u00e1 organizace stanovila minim\u00e1ln\u00ed doporu\u010den\u00e9 mno\u017estv\u00ed na 0,8 g b\u00edlkovin na 1 kg t\u011blesn\u00e9 v\u00e1hy. \u010clov\u011bk v\u00e1\u017e\u00edc\u00ed 80 kg by tedy v\u00a0praxi m\u011bl sn\u00edst 64 g b\u00edlkovin za den. Toto mno\u017estv\u00ed b\u00edlkovin v\u0161ak pokryje z\u00e1kladn\u00ed n\u00e1roky zdrav\u00e9ho \u010dlov\u011bka se sedav\u00fdm \u017eivotn\u00edm stylem (jestli takov\u00fd \u010dlov\u011bk v\u016fbec existuje).<\/p>\n<h2><strong>Bezpe\u010dn\u00e1 horn\u00ed hranice b\u00edlkovin<\/strong><\/h2>\n<p>Nadm\u011brn\u00fd p\u0159\u00edjem b\u00edlkovin m\u016f\u017ee b\u00fdt pro t\u011blo toxick\u00fd, v\u00a0praxi by se v\u0161ak k\u00a0takov\u00e9mu mno\u017estv\u00ed b\u00edlkovin dok\u00e1zal proj\u00edst m\u00e1lokdo. \u00a0Dle dostupn\u00e9 odborn\u00e9 literatury se toti\u017e maxim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin, kter\u00fd nezp\u016fsobuje zdravotn\u00ed probl\u00e9my, odhaduje na 235 g b\u00edlkovin denn\u011b. To by v p\u0159\u00edpad\u011b na\u0161eho 80 kg v\u00e1\u017e\u00edc\u00edho zdrav\u00e9ho povale\u010de vych\u00e1zelo na skoro 3 g b\u00edlkovin na 1 kg v\u00e1hy.<\/p>\n<h2>Jak takov\u00fd p\u0159\u00edjem b\u00edlkovin vypad\u00e1 v\u00a0praxi?<\/h2>\n<p>Kdyby se n\u00e1\u0161 osmdes\u00e1tikilov\u00fd povale\u010d rozhodl, \u017ee za\u010dne ka\u017ed\u00e9 pond\u011bl\u00ed doj\u00ed\u017ed\u011bt do pr\u00e1ce na kole, v\u00a0t\u00fddnu chodit na proch\u00e1zky a o v\u00edkendu jezdit s\u00a0kamar\u00e1dy na del\u0161\u00ed cyklov\u00fdlety, tak by jeho optim\u00e1ln\u00ed p\u0159\u00edjem mohl b\u00fdt okolo 1,4 g na kilogram v\u00e1hy neboli 112 g b\u00edlkovin denn\u011b. Takto by zhruba mohl vypadat jeho denn\u00ed p\u0159\u00edjem b\u00edlkovin.<\/p>\n<ul>\n<li>3 vejce k sn\u00eddani (22 g b\u00edlkovin)<\/li>\n<li>150 g grilovan\u00fdch ku\u0159ec\u00edch prsou k ob\u011bdu (40 g b\u00edlkovin)<\/li>\n<li>125 g mozzarelly k sva\u010din\u011b (21 g b\u00edlkovin)<\/li>\n<li>120 g sardinek k ve\u010de\u0159i (26 g b\u00edlkovin)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>N\u011bjak\u00e9 b\u00edlkoviny by z\u00edskal i z\u00a0brambor \u010di jin\u00fdch p\u0159\u00edloh a tak\u00e9 ze zeleniny a ovoce, kter\u00e9 by pravd\u011bpodobn\u011b byly sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku. Pro ilustraci je vid\u011bt, \u017ee nen\u00ed t\u011b\u017ek\u00e9 obstarat si dostatek b\u00edlkovin ze z\u00e1kladn\u00edch potravin, i kdy\u017e \u010dlov\u011bk \u017eije aktivn\u011b. Pokud tedy v\u00e1h\u00e1te, odkud b\u00edlkoviny \u010derpat, vyplat\u00ed se zajistit si p\u0159\u00edjem b\u00edlkovin z \u0161etrn\u011b p\u0159ipraven\u00fdch z\u00e1kladn\u00edch potravin, jako jsou ryby, vejce, maso, o\u0159echy, sem\u00ednka, ml\u00e9\u010dn\u00e9 v\u00fdrobky \u010di lu\u0161t\u011bniny. Tyto potraviny zasyt\u00ed a dodaj\u00ed t\u011blu nejen po\u017eadovan\u00e9 b\u00edlkoviny, ale i \u0159adu dal\u0161\u00edch u\u017eite\u010dn\u00fdch \u017eivin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00edlkoviny jsou stavebn\u00edm materi\u00e1lem lidsk\u00e9ho t\u011bla, pomohou s\u00a0regenerac\u00ed po tr\u00e9ninku a taky dob\u0159e za\u017eenou hlad. D\u00e1 se to ale s\u00a0b\u00edlkovinami [&hellip;]<\/p>\n","protected":false},"author":95,"featured_media":727,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[93,41,94,67],"global-categories":[],"class_list":["post-726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-bilkoviny","tag-gurmanska-jizda","tag-proteiny","tag-zdravi-a-trenink"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kolik b\u00edlkovin by m\u011bl sn\u00edst aktivn\u00ed cyklista? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/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:\/\/www.welovecycling.com\/cs\/2019\/03\/12\/kolik-bilkovin-by-mel-snist-aktivni-cyklista\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolik b\u00edlkovin by m\u011bl sn\u00edst aktivn\u00ed cyklista?\" \/>\n<meta property=\"og:description\" content=\"B\u00edlkoviny jsou stavebn\u00edm materi\u00e1lem lidsk\u00e9ho t\u011bla, pomohou s\u00a0regenerac\u00ed po tr\u00e9ninku a taky dob\u0159e za\u017eenou hlad. 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