{"id":21082,"date":"2025-09-29T11:06:09","date_gmt":"2025-09-29T09:06:09","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=21082"},"modified":"2025-09-29T11:24:51","modified_gmt":"2025-09-29T09:24:51","slug":"rastlinne-vs-zivocisne-bielkoviny-svaly","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2025\/09\/29\/rastlinne-vs-zivocisne-bielkoviny-svaly\/","title":{"rendered":"Veg\u00e1n alebo v\u0161e\u017eravec \u2013 \u010do je lep\u0161ie pre silov\u00fd tr\u00e9ning?"},"content":{"rendered":"

Dlho sa predpokladalo, \u017ee \u017eivo\u010d\u00ed\u0161ne bielkoviny s\u00fa lep\u0161ie pre budovanie svalov, \u010do veg\u00e1nov \u00fadajne znev\u00fdhod\u0148ovalo, pokia\u013e ide o silov\u00fd tr\u00e9ning. Nov\u00e9 v\u00fdskumy v\u0161ak nazna\u010duj\u00fa, \u017ee ak je celkov\u00fd pr\u00edjem bielkov\u00edn dostato\u010dn\u00fd, telo nemus\u00ed rozli\u0161ova\u0165, \u010di bielkoviny poch\u00e1dzaj\u00fa zo steaku alebo zo s\u00f3je.<\/strong><\/p>\n

<\/p>\n

Rastlinn\u00e9 vs. \u017eivo\u010d\u00ed\u0161ne bielkoviny<\/b><\/h2>\n

\u017divo\u010d\u00ed\u0161ne bielkoviny sa tradi\u010dne pova\u017euj\u00fa za zlat\u00fd \u0161tandard pre rast svalov. Na z\u00e1klade \u0161t\u00fadi\u00ed meraj\u00facich kr\u00e1tkodob\u00e9 reakcie na jednotliv\u00e9 jedl\u00e1 sa predpokladalo, \u017ee maj\u00fa silnej\u0161\u00ed vplyv na synt\u00e9zu svalov\u00fdch bielkov\u00edn ako rastlinn\u00e9 jedl\u00e1.<\/span><\/p>\n

V\u00fdskumn\u00edci z University of Illinois sa rozhodli otestova\u0165, \u010di tento rozdiel m\u00e1 v\u00fdznam, ke\u010f \u013eudia dlhodobo dodr\u017eiavaj\u00fa realistick\u00fa stravu.\u00a0<\/span><\/p>\n

V r\u00e1mci 9-d\u0148ov\u00e9ho v\u00fdskumu porovn\u00e1vali zdrav\u00fdch mlad\u00fdch dospel\u00fdch, ktor\u00ed dodr\u017eiavali veg\u00e1nsku alebo zmie\u0161an\u00fa stravu. V\u0161etky jedl\u00e1 boli poskytovan\u00e9 a vyv\u00e1\u017een\u00e9 z h\u013eadiska bielkov\u00edn v mno\u017estve 1,1 \u2013 1,2 gramu na kilogram telesnej hmotnosti za de\u0148.<\/strong> \u00da\u010dastn\u00edci sa tie\u017e z\u00fa\u010dastnili silov\u00e9ho tr\u00e9ningu.<\/span><\/p>\n

Podobn\u00e1 synt\u00e9za svalov a n\u00e1rast sily<\/b><\/h2>\n

K\u013e\u00fa\u010dov\u00e9 zistenie tejto \u0161t\u00fadie bolo jednozna\u010dn\u00e9: obe skupiny vykazovali porovnate\u013en\u00fa mieru synt\u00e9zy svalov\u00fdch bielkov\u00edn<\/strong> \u2013 biologick\u00e9ho ukazovate\u013ea, ktor\u00fd nazna\u010duje, \u017ee telo je v stave budovania svalov.\u00a0<\/span><\/p>\n

Samotn\u00e1 \u0161t\u00fadia v\u0161ak nemerala re\u00e1lne zmeny vo ve\u013ekosti ani v sile svalov, ke\u010f\u017ee tie sa prejavia a\u017e po t\u00fd\u017ed\u0148och \u010di mesiacoch.\u00a0<\/span><\/p>\n

Na overenie t\u00fdchto v\u00fdsledkov sa uskuto\u010dnila \u010fal\u0161ia 10-t\u00fd\u017ed\u0148ov\u00e1 \u0161t\u00fadia, v ktorej sa porovn\u00e1vali veg\u00e1ni a \u00fa\u010dastn\u00edci konzumuj\u00faci zmie\u0161an\u00fa stravu s pr\u00edjmom 1,6\u20131,8 g bielkov\u00edn na kilogram telesnej hmotnosti denne. Ani v tomto pr\u00edpade sa nezistili \u017eiadne v\u00fdznamn\u00e9 rozdiely medzi oboma skupinami.<\/span><\/p>\n

Z\u00e1le\u017e\u00ed na na\u010dasovan\u00ed pr\u00edjmu bielkov\u00edn?<\/b><\/h2>\n

Nov\u00e1 \u0161t\u00fadia tie\u017e testovala, \u010di je lep\u0161ie rozlo\u017ei\u0165 pr\u00edjem bielkov\u00edn rovnomerne medzi jedl\u00e1, alebo konzumova\u0165 viac bielkov\u00edn nesk\u00f4r v priebehu d\u0148a. Niektor\u00ed \u00fa\u010dastn\u00edci konzumovali bielkoviny v 5 jedl\u00e1ch, zatia\u013e \u010do in\u00ed ich koncentrovali do 3 jed\u00e1l. Op\u00e4\u0165 sa nezistili \u017eiadne rozdiely v synt\u00e9ze svalov\u00fdch bielkov\u00edn.<\/span><\/p>\n

To spochyb\u0148uje skor\u0161ie odpor\u00fa\u010dania, \u017ee na\u010dasovanie je k\u013e\u00fa\u010dov\u00e9, najm\u00e4 v pr\u00edpade bielkov\u00edn ni\u017e\u0161ej kvality. Namiesto toho to potvrdzuje my\u0161lienku, \u017ee celkov\u00fd denn\u00fd pr\u00edjem je d\u00f4le\u017eitej\u0161\u00ed ako to, kedy ho konzumujete.<\/strong><\/span><\/p>\n

Ko\u013eko bielkov\u00edn je dostato\u010dne dos\u0165?<\/b><\/h2>\n

V \u0161t\u00fadii z Illinois \u00fa\u010dastn\u00edci konzumovali pribli\u017ene 1,1\u20131,2 g\/kg\/de\u0148. Ide o stredn\u00fd pr\u00edjem, ktor\u00fd dobre zapad\u00e1 do mnoh\u00fdch ka\u017edodenn\u00fdch stravovac\u00edch re\u017eimov, a za t\u00fdchto podmienok v\u00fdskumn\u00edci nezistili \u017eiadnu nev\u00fdhodu pre veg\u00e1nov v porovnan\u00ed s \u013eu\u010fmi na zmie\u0161anej strave.<\/span><\/p>\n

To v\u0161ak neznamen\u00e1, \u017ee vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn je zbyto\u010dn\u00fd. Spom\u00ednan\u00e1 10-t\u00fd\u017ed\u0148ov\u00e1 \u0161t\u00fadia uk\u00e1zala, \u017ee \u0161portovci s pr\u00edjmom 1,6\u20131,8 g\/kg\/de\u0148 dok\u00e1zali budova\u0165 svalov\u00fa hmotu aj silu rovnako efekt\u00edvne pri veg\u00e1nskej aj pri zmie\u0161anej strave.\u00a0<\/span><\/p>\n

Tento rozsah potvrdzuj\u00fa aj \u0161ir\u0161ie metaanal\u00fdzy, pod\u013ea ktor\u00fdch sa v\u00e4\u010d\u0161ina pr\u00ednosov ust\u00e1li pribli\u017ene na \u00farovni 1,6 g\/kg\/de\u0148. U niektor\u00fdch jednotlivcov sa s\u00edce m\u00f4\u017eu objavi\u0165 mierne zisky aj pri vy\u0161\u0161om pr\u00edjme, no ide sk\u00f4r o v\u00fdnimky.<\/strong><\/span><\/p>\n

Zjednodu\u0161ene povedan\u00e9, 1,2 g\/kg\/de\u0148 je pravdepodobne dostato\u010dn\u00e9 mno\u017estvo pre v\u00e4\u010d\u0161inu zdrav\u00fdch dospel\u00fdch na udr\u017eanie alebo zlep\u0161enie sily v kombin\u00e1cii so silov\u00fdm tr\u00e9ningom.\u00a0<\/span><\/p>\n

Pre \u0161portovcov alebo t\u00fdch, ktor\u00ed sleduj\u00fa ambici\u00f3znej\u0161ie ciele, m\u00f4\u017ee by\u0165 vhodnej\u0161ie zamera\u0165 sa na hodnotu bli\u017e\u0161iu 1,6 g\/kg\/de\u0148.<\/span><\/p>\n

\u010co to znamen\u00e1 pre cyklistov<\/b><\/h2>\n

Ak sa sp\u00fdtate profesora Nicholasa Burda, ktor\u00fd viedol \u0161t\u00fadiu, ak\u00fd prote\u00edn je najlep\u0161\u00ed, odpovie v\u00e1m nasledovne. <\/span>\u201eJe to ten, ktor\u00fd si d\u00e1te do \u00fast po cvi\u010den\u00ed. Pokia\u013e m\u00e1te dostatok kvalitn\u00fdch bielkov\u00edn v strave, potom naozaj nez\u00e1le\u017e\u00ed na tom, ak\u00fd druh bielkov\u00edn konzumujete.\u201c<\/span><\/em><\/p>\n

Pre cyklistov, ktor\u00ed sp\u00e1jaj\u00fa vytrvalostn\u00fd a silov\u00fd tr\u00e9ning, s\u00fa tieto zistenia povzbudiv\u00e9. Vyv\u00e1\u017een\u00e1 rastlinn\u00e1 strava nebr\u00e1ni pokroku v posil\u0148ovni a nie je nutn\u00e9 pr\u00edli\u0161 rie\u0161i\u0165 na\u010dasovanie jed\u00e1l.\u00a0<\/strong><\/span><\/p>\n

Ove\u013ea d\u00f4le\u017eitej\u0161ie je s\u00fastredi\u0165 sa na konzistentn\u00fd tr\u00e9ning, kvalitn\u00fa regener\u00e1ciu a splnenie denn\u00e9ho pr\u00edjmu bielkov\u00edn. \u010ci u\u017e poch\u00e1dzaj\u00fa zo \u0161o\u0161ovice, mlie\u010dnych v\u00fdrobkov alebo kuracieho m\u00e4sa.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Dlho sa predpokladalo, \u017ee \u017eivo\u010d\u00ed\u0161ne bielkoviny s\u00fa lep\u0161ie pre budovanie svalov, \u010do veg\u00e1nov \u00fadajne znev\u00fdhod\u0148ovalo, pokia\u013e ide o silov\u00fd tr\u00e9ning. […]<\/p>\n","protected":false},"author":191,"featured_media":21083,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[559,619,648,546,532,767,653,55,1402,161,623],"global-categories":[],"class_list":["post-21082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bicykel","tag-bicyklovanie","tag-bielkoviny","tag-cyklistika","tag-jazdenie","tag-motivacia","tag-svaly","tag-trening","tag-zdrava-strava","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nVeg\u00e1n alebo v\u0161e\u017eravec \u2013 \u010do je lep\u0161ie pre silov\u00fd tr\u00e9ning?<\/title>\n<meta name=\"description\" content=\"\u0160t\u00fadie ukazuj\u00fa, \u017ee pri dostato\u010dnom dennom pr\u00edjme veg\u00e1nska aj zmie\u0161an\u00e1 strava podporuj\u00fa rast svalov a silu rovnako efekt\u00edvne.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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