{"id":21753,"date":"2026-08-31T13:04:11","date_gmt":"2026-08-31T11:04:11","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=21753"},"modified":"2026-08-31T13:04:11","modified_gmt":"2026-08-31T11:04:11","slug":"kolko-bielkovin-cyklisti-naozaj-potrebuju","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2026\/08\/31\/kolko-bielkovin-cyklisti-naozaj-potrebuju\/","title":{"rendered":"Ko\u013eko bielkov\u00edn cyklisti naozaj potrebuj\u00fa?"},"content":{"rendered":"

Aby sme pochopili, \u010do na\u0161e telo potrebuje na zotavenie po dlh\u00fdch kilometroch, na efekt\u00edvne st\u00fapanie do kopcov a na udr\u017eanie sily, mus\u00edme sa prenies\u0165 cez v\u0161eobecn\u00e9 odpor\u00fa\u010dania a pozrie\u0165 sa na to, \u010do n\u00e1m hovor\u00ed s\u00fa\u010dasn\u00e1 fyziol\u00f3gia cvi\u010denia.<\/strong><\/p>\n

<\/p>\n

Pre\u017eitie vs. v\u00fdkon<\/strong><\/h2>\n

Ak sa pozriete na v\u00e4\u010d\u0161inu zdravotn\u00edckych in\u0161tit\u00faci\u00ed, akou je napr\u00edklad aj Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia, uvid\u00edte odpor\u00fa\u010danie prija\u0165 pribli\u017ene 0,8 gramu bielkov\u00edn na kilogram telesnej hmotnosti denne. Ak v\u00e1\u017eite 70 kg, je to pribli\u017ene 56 gramov bielkov\u00edn. T\u00e1to hodnota v\u0161ak bola stanoven\u00e1 na z\u00e1klade \u0161t\u00fadi\u00ed dus\u00edkovej bilancie, ktor\u00e9 sa zameriavali v\u00fdhradne na prevenciu nedostatku bielkov\u00edn a \u00fabytku svalovej hmoty u popul\u00e1cie so sedav\u00fdmi n\u00e1vykmi.<\/p>\n

Pre cyklistov je v\u0161ak pre\u017eitie nespr\u00e1vnou metrikou. Nechcete len pre\u017ei\u0165 \u2013 chcete optimalizova\u0165 adapt\u00e1ciu na tr\u00e9ning, opravi\u0165 po\u0161koden\u00e9 svalov\u00e9 vl\u00e1kna po \u0165a\u017ek\u00fdch intervaloch, vybudova\u0165 si bunkov\u00fd apar\u00e1t vo vn\u00fatri mitochondri\u00ed a udr\u017ea\u0165 si siln\u00fa imunitn\u00fa funkciu. Spoliehanie sa na \u0161tandardn\u00e9 odpor\u00fa\u010dania pre pr\u00edjem bielkov\u00edn pri tvrdom tr\u00e9ningu by va\u0161e telo nechalo bez potrebn\u00fdch materi\u00e1lov na spr\u00e1vne zotavenie.<\/p>\n

Namiesto toho \u0161t\u00fadie ukazuj\u00fa<\/a>, \u017ee by ste sa mali zamera\u0165 na takmer dvojn\u00e1sobok, pribli\u017ene 1,6 g bielkov\u00edn na kg telesnej hmotnosti. Ani to v\u0161ak nie je pevn\u00e9 \u010d\u00edslo: va\u0161e optimum sa m\u00f4\u017ee l\u00ed\u0161i\u0165 v z\u00e1vislosti od va\u0161ej hmotnosti, tr\u00e9ningov\u00e9ho za\u0165a\u017eenia a veku.<\/p>\n

\"Chickpeas\"<\/a>
Ak sa pozriete na v\u00e4\u010d\u0161inu zdravotn\u00edckych in\u0161tit\u00faci\u00ed, akou je aj Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia, uvid\u00edte odpor\u00fa\u010danie prija\u0165 pribli\u017ene 0,8 gramu bielkov\u00edn na kilogram telesnej hmotnosti denne. \u00a9 Profimedia<\/figcaption><\/figure>\n

N\u00e1jdite va\u0161e osobn\u00e9 ciele<\/strong><\/h2>\n

Pre jazdca, ktor\u00fd si chce udr\u017ea\u0165 stabiln\u00fa hmotnos\u0165, zachova\u0165 \u010dist\u00fa svalov\u00fa hmotu a adaptova\u0165 sa na pravideln\u00fd tr\u00e9ning, sa cie\u013eov\u00fd denn\u00fd pr\u00edjem pohybuje presne medzi 1,3 a\u017e 1,6 gramu na kilogram telesnej hmotnosti za de\u0148.<\/p>\n

Bolo zisten\u00e9, \u017ee v\u00fdrazn\u00e9 prekro\u010denie hodnoty 1,6 g\/kg po\u010das be\u017en\u00fdch tr\u00e9ningov\u00fdch blokov so stabilnou hmotnos\u0165ou neprin\u00e1\u0161a \u010fal\u0161ie v\u00fdhody pre v\u00fdkon. Akon\u00e1hle dosiahnete svoj denn\u00fd celkov\u00fd pr\u00edjem a rozlo\u017e\u00edte ho pohodlne do 3 a\u017e 4 jed\u00e1l, va\u0161e regenera\u010dn\u00e9 syst\u00e9my be\u017eia na pln\u00fd v\u00fdkon.<\/p>\n

Existuj\u00fa dva hlavn\u00e9 scen\u00e1re, kedy je d\u00f4le\u017eit\u00e9 posun\u00fa\u0165 denn\u00fd pr\u00edjem e\u0161te vy\u0161\u0161ie.<\/p>\n

Scen\u00e1r A: <\/strong>Po\u010das energetick\u00e9ho deficitu a riadenia hmotnosti. Ak sa akt\u00edvne sna\u017e\u00edte zn\u00ed\u017ei\u0165 telesn\u00fd tuk alebo zlep\u0161i\u0165 pomer v\u00fdkonu k hmotnosti<\/a>, budete prij\u00edma\u0165 menej celkov\u00fdch kal\u00f3ri\u00ed ne\u017e sp\u00e1lite. Ke\u010f m\u00e1 telo m\u00e1lo energie, je ove\u013ea n\u00e1chylnej\u0161ie na rozklad vlastn\u00e9ho svalov\u00e9ho tkaniva ako paliva.<\/p>\n

Na ochranu \u0165a\u017eko vybudovan\u00fdch svalov po\u010das kalorick\u00e9ho deficitu v\u00fdskumn\u00edci odpor\u00fa\u010daj\u00fa<\/a> v\u00fdrazne zv\u00fd\u0161i\u0165 denn\u00fd pr\u00edjem a\u017e na 2,0 a\u017e 2,4 gramu na kilogram telesnej hmotnosti za de\u0148. Vysok\u00fd obsah bielkov\u00edn v\u00e1s zas\u00fdti, sp\u00e1li o nie\u010do viac energie pri tr\u00e1ven\u00ed a zabr\u00e1ni tomu, aby va\u0161e telo pri zhadzovan\u00ed tuku spotrebov\u00e1valo svoje vlastn\u00e9 motory.<\/p>\n

Scen\u00e1r B: <\/strong>Dlhodob\u00e9 zdravie a starnutie. Ak chcete by\u0165 siln\u00ed aj o 30 rokov, potom m\u00f4\u017ee by\u0165 pr\u00edjem bielkov\u00edn va\u0161\u00edm spojencom. Ako starneme, na\u0161e telo prirodzene prech\u00e1dza \u00fabytkom svalov spojen\u00fdm s vekom a st\u00e1va sa o nie\u010do menej citliv\u00fdm na signaliz\u00e1ciu aminokysel\u00edn. V\u00fdskumy ukazuj\u00fa<\/a>, \u017ee kombin\u00e1cia aer\u00f3bnych aktiv\u00edt, ak\u00fdmi je aj cyklistika, s odporov\u00fdm tr\u00e9ningom a jej prepojenie s dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn, s\u00fa tou najlep\u0161ou obranou proti slabosti.<\/p>\n

U\u017e \u017eiadne obavy z vysok\u00e9ho pr\u00edjmu bielkov\u00edn<\/strong><\/h2>\n

Vyvr\u00e1\u0165me si pretrv\u00e1vaj\u00faci m\u00fdtus, ktor\u00fd st\u00e1le odr\u00e1dza niektor\u00fdch cyklistov od spr\u00e1vnej v\u00fd\u017eivy bielkovinami.<\/p>\n

\u201ePo\u0161kodzuje to va\u0161e obli\u010dky a kosti.\u201c U zdrav\u00fdch jedincov neexistuj\u00fa \u017eiadne pevn\u00e9 vedeck\u00e9 d\u00f4kazy o tom, \u017ee by strava s vy\u0161\u0161\u00edm obsahom bielkov\u00edn po\u0161kodzovala funkciu obli\u010diek alebo zni\u017eovala hustotu kost\u00ed. Zatia\u013e \u010do klinick\u00ed pacienti s ochoren\u00edm obli\u010diek musia pr\u00edjem bielkov\u00edn pr\u00edsne sledova\u0165, zdrav\u00ed vytrvalostn\u00ed \u0161portovci sa jed\u00e1l s vysok\u00fdm obsahom bielkov\u00edn ob\u00e1va\u0165 nemusia.<\/p>\n

V kone\u010dnom d\u00f4sledku by mal by\u0165 pr\u00edjem bielkov\u00edn riaden\u00fd kontextom, a nie strachom alebo marketingov\u00fdm popraskom. Zalo\u017ete svoje ciele na telesnej hmotnosti a upravte svoj pr\u00edjem smerom nahor pri chudnut\u00ed alebo pri podporovan\u00ed zdrav\u00e9ho starnutia, aby si va\u0161e nohy udr\u017eali ten najlep\u0161\u00ed v\u00fdkon.<\/p>\n","protected":false},"excerpt":{"rendered":"

Aby sme pochopili, \u010do na\u0161e telo potrebuje na zotavenie po dlh\u00fdch kilometroch, na efekt\u00edvne st\u00fapanie do kopcov a na udr\u017eanie […]<\/p>\n","protected":false},"author":40,"featured_media":21756,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[546,532,161],"global-categories":[1074],"class_list":["post-21753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cyklistika","tag-jazdenie","tag-zdravie","global-categories-cycling"],"yoast_head":"\nKo\u013eko bielkov\u00edn cyklisti naozaj potrebuj\u00fa? - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"Aby sme pochopili, \u010do na\u0161e telo potrebuje na zotavenie po dlh\u00fdch kilometroch, na efekt\u00edvne st\u00fapanie do kopcov a na udr\u017eanie sily, mus\u00edme sa prenies\u0165 cez v\u0161eobecn\u00e9 odpor\u00fa\u010dania a pozrie\u0165 sa na to, \u010do n\u00e1m hovor\u00ed s\u00fa\u010dasn\u00e1 fyziol\u00f3gia cvi\u010denia.\" \/>\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\/sk\/2026\/08\/31\/kolko-bielkovin-cyklisti-naozaj-potrebuju\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ko\u013eko bielkov\u00edn cyklisti naozaj potrebuj\u00fa?\" \/>\n<meta property=\"og:description\" content=\"Aby sme pochopili, \u010do na\u0161e telo potrebuje na zotavenie po dlh\u00fdch kilometroch, na efekt\u00edvne st\u00fapanie do kopcov a na udr\u017eanie sily, mus\u00edme sa prenies\u0165 cez v\u0161eobecn\u00e9 odpor\u00fa\u010dania a pozrie\u0165 sa na to, \u010do n\u00e1m hovor\u00ed s\u00fa\u010dasn\u00e1 fyziol\u00f3gia cvi\u010denia.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2026\/08\/31\/kolko-bielkovin-cyklisti-naozaj-potrebuju\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2026-08-31T11:04:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2026\/08\/Steak-Protein-Meat-profimedia-1128314826-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Zozzi\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2026\/08\/31\/kolko-bielkovin-cyklisti-naozaj-potrebuju\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2026\/08\/31\/kolko-bielkovin-cyklisti-naozaj-potrebuju\/\",\"name\":\"Ko\u013eko bielkov\u00edn cyklisti naozaj potrebuj\u00fa? 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