{"id":1900,"date":"2022-11-02T08:22:21","date_gmt":"2022-11-02T08:22:21","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1900"},"modified":"2023-09-10T17:15:26","modified_gmt":"2023-09-10T17:15:26","slug":"bodybuilding-diet-get-ripped","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/kulturistika-dieta-vytrhnout\/","title":{"rendered":"6 tip\u016f na kulturistickou dietu, kter\u00e9 v\u00e1m pomohou dostat se do r\u00e1ny a natrhat"},"content":{"rendered":"

Ztr\u00e1ta v\u00e1hy<\/a> je prim\u00e1rn\u00edm c\u00edlem ka\u017ed\u00e9 dob\u0159e promy\u0161len\u00e9 kulturistiky dietn\u00ed pl\u00e1n<\/a>. Bez n\u011bj v\u00e1m \u017e\u00e1dn\u00e9 vzp\u00edr\u00e1n\u00ed nebo jin\u00fd kulturistick\u00fd tr\u00e9nink nem\u016f\u017ee poskytnout definovan\u00e9 svaly, po kter\u00fdch tou\u017e\u00edte. Pou\u017eijte n\u00e1sleduj\u00edc\u00ed rady k sestaven\u00ed j\u00eddeln\u00ed\u010dku, kter\u00fd podpo\u0159\u00ed va\u0161i cvi\u010debn\u00ed rutinu a urychl\u00ed v\u00e1\u0161 pokrok sm\u011brem k va\u0161im c\u00edl\u016fm v oblasti hubnut\u00ed a budov\u00e1n\u00ed sval\u016f:<\/p>\n

6 kulturistick\u00fdch dietn\u00edch tip\u016f<\/b><\/h2>\n

Pod\u00edvejte se na \u0161est kulturistick\u00fdch v\u00fd\u017eiv, kulturistika<\/a> dietn\u00ed tipy a dietn\u00ed tipy, jak ztratit<\/a> tuku n\u00ed\u017ee, kter\u00fd v\u00e1m pom\u016f\u017ee dos\u00e1hnout va\u0161ich \u010dist\u00fdch sval\u016f, hubnut\u00ed a c\u00edl\u016f v oblasti fitness.<\/p>\n

<\/h3>\n

#1.<\/strong> Jezte \u010dasto<\/h3>\n

Dodr\u017eujte pravideln\u00fd stravovac\u00ed rozvrh \u0161esti j\u00eddel ka\u017ed\u00fd den (ka\u017ed\u00e9 2\u20133 hodiny): To zaji\u0161\u0165uje st\u00e1l\u00fd p\u0159\u00edsun gluk\u00f3zy do mozku a t\u011bla, sni\u017euje pocit hladu, zvy\u0161uje energii a metabolismus a udr\u017euje vysokou hladinu svalov\u00e9ho glykogenu.<\/p>\n

\"\"<\/p>\n

#2.<\/strong> Dostatek a dobr\u00e9 proteiny<\/h3>\n

P\u0159ij\u00edmejte dostatek vhodn\u00fdch druh\u016f a mno\u017estv\u00ed b\u00edlkovin svou dietu<\/a>: Chcete-li ur\u010dit svou denn\u00ed pot\u0159ebu b\u00edlkovin, vyn\u00e1sobte svou t\u011blesnou hmotnost 1,2. Spo\u010d\u00edtejte si sv\u016fj den protein<\/a> p\u0159\u00edjem vyd\u011blen\u00edm celkov\u00e9ho po\u010dtu 6. Jezte pouze b\u00edl\u00e9 ryby, jako je tilapie, a do j\u00eddla p\u0159id\u00e1vejte libov\u00e9 maso, jako je kr\u016ft\u00ed a ku\u0159ec\u00ed maso. Proteinov\u00e9 koktejly by nem\u011bly tvo\u0159it v\u00edce ne\u017e t\u0159i ze \u0161esti denn\u00edch j\u00eddel. M\u011bla by n\u00e1sledovat nutri\u010dn\u00ed podpora pro obnovu a r\u016fst sval\u016f va\u0161e tr\u00e9ninky<\/a>. Sm\u011bs r\u00fd\u017eov\u00e9 smetany a syrov\u00e1tkov\u00e9ho proteinov\u00e9ho pr\u00e1\u0161ku by m\u011bla sta\u010dit. Pouze j\u00eddlo hned po tr\u00e9ninku by m\u011blo b\u00fdt pevn\u00e9; dal\u0161\u00ed dv\u011b j\u00eddla p\u0159ijat\u00e1 po tr\u00e9ninku mohou b\u00fdt v tekut\u00e9 form\u011b.<\/p>\n

<\/h3>\n

#3.<\/strong> Zkontrolujte si sacharidy<\/h3>\n

Chcete-li zjistit, kolik gram\u016f sacharid\u016f mus\u00edte denn\u011b zkonzumovat, vyn\u00e1sobte svou netukovou t\u011blesnou hmotnost (t\u011blesnou hmotnost bez tuku) 0,8: Chcete-li vypo\u010d\u00edtat gramy sacharid\u016f v j\u00eddle 1, j\u00eddle p\u0159ed tr\u00e9ninkem a j\u00eddle po tr\u00e9ninku, jednodu\u0161e vyd\u011blte celkov\u00fd po\u010det 3. Abyste dos\u00e1hli sv\u00e9ho c\u00edle v oblasti sni\u017eov\u00e1n\u00ed tuku, dr\u017ete se n\u00edzkoglykemick\u00fdch sacharid\u016f (jako jsou sladk\u00e9 brambory, hn\u011bd\u00e1 r\u00fd\u017ee, ovesn\u00e9 vlo\u010dky a krupice). St\u00e1le si v\u0161ak m\u016f\u017eete ponechat sv\u00e9 potr\u00e9ninkov\u00e9 j\u00eddlo z r\u00fd\u017eov\u00e9 smetany, co\u017e je sacharid s vysok\u00fdm glykemick\u00fdm indexem, za p\u0159edpokladu, \u017ee v\u00e1\u0161 dal\u0161\u00ed p\u0159\u00edjem sacharid\u016f obsahuje sacharidy s n\u00edzk\u00fdm glykemick\u00fdm indexem.<\/p>\n

\"\"<\/p>\n

#4.<\/strong> Konzumujte zeleninu:<\/h3>\n

Strava bohat\u00e1 na sacharidy z vl\u00e1kniny nejen pom\u00e1h\u00e1 potla\u010dit chu\u0165 k j\u00eddlu, ale tak\u00e9 zpomaluje uvol\u0148ov\u00e1n\u00ed jin\u00e9 \u017eiviny<\/a>a z\u00e1rove\u0148 zv\u00fd\u0161\u00edte vst\u0159eb\u00e1v\u00e1n\u00ed b\u00edlkovin ve va\u0161em t\u011ble. Zelenina tak\u00e9 pom\u00e1h\u00e1 \u010distit v\u00e1\u0161 syst\u00e9m a zvy\u0161uje rychlost metabolismu (proto\u017ee t\u011blo mus\u00ed tvrd\u011b pracovat, aby zeleninu str\u00e1vilo). Zeleniny zelen\u00e9 listov\u00e9 odr\u016fdy (hl\u00e1vkov\u00fd sal\u00e1t, zelen\u00e9 fazolky, brokolice atd.) m\u016f\u017eete konzumovat v maxim\u00e1ln\u00edm mno\u017estv\u00ed, ani\u017e byste se p\u0159\u00edli\u0161 starali o zkonzumovan\u00e9 mno\u017estv\u00ed.<\/p>\n

<\/h3>\n

#5.<\/strong> Jezte sv\u00e9 z\u00e1kladn\u00ed tuky:<\/h3>\n

Jsou z\u00e1sadn\u00ed pro va\u0161i pohodu, ochranu sval\u016f a hubnut\u00ed. Pokud jich nebudete p\u0159ij\u00edmat dostatek, nebudete m\u00edt jen probl\u00e9my s rozvojem sval\u016f a shazov\u00e1n\u00ed tuku, ale tak\u00e9 se budete neust\u00e1le c\u00edtit unaven\u00ed. P\u0159idejte 2 l\u017ei\u010dky ln\u011bn\u00e9ho oleje do proteinov\u00e9ho koktejlu nebo hlavn\u00edho j\u00eddla.<\/p>\n

\"\"<\/p>\n

#6.<\/strong> Voda je nezbytn\u00e1:<\/h3>\n

Z\u016fstat spr\u00e1vn\u011b hydratovan\u00fd je d\u016fle\u017eit\u00fd, proto\u017ee pom\u00e1h\u00e1 p\u0159i redukci hmotnosti, n\u00e1r\u016fstu svalov\u00e9 hmoty a celkov\u00e9m zdrav\u00ed. Pom\u00e1h\u00e1 v\u00e1m tak\u00e9 c\u00edtit se pln\u011bj\u0161\u00ed po del\u0161\u00ed dobu, co\u017e je skv\u011bl\u00e9, kdy\u017e se sna\u017e\u00edte sn\u00ed\u017eit kalorie. Ka\u017ed\u00fd den vypijte alespo\u0148 polovinu sv\u00e9 t\u011blesn\u00e9 hmotnosti v unc\u00edch vody.<\/p>\n

V\u00e1\u0161 p\u0159\u00edjem sacharid\u016f by m\u011bl b\u00fdt b\u011bhem v\u00edkendu zv\u00fd\u0161en o 1,3n\u00e1sobek \u010dist\u00e9 t\u011blesn\u00e9 hmoty (v\u00e1ha bez tuku). Aby se metabolismus va\u0161eho t\u011bla nep\u0159izp\u016fsobil svou dietu<\/a>vezm\u011bte si celkov\u00e9 mno\u017estv\u00ed sacharid\u016f a rozd\u011blte ho o 5. Konzumujte je p\u0159i j\u00eddlech 1, 3, 4 a 5. Pokud se chcete vyhnout konzumaci \u0161krobov\u00fdch sacharid\u016f po 18:00, zkuste si j\u00eddlo 5 napl\u00e1novat na d\u0159\u00edv\u011bj\u0161\u00ed den.<\/p>","protected":false},"excerpt":{"rendered":"

Hubnut\u00ed je prim\u00e1rn\u00edm c\u00edlem ka\u017ed\u00e9ho dob\u0159e promy\u0161len\u00e9ho kulturistick\u00e9ho dietn\u00edho pl\u00e1nu. Bez n\u011bj v\u00e1m \u017e\u00e1dn\u00e9 vzp\u00edr\u00e1n\u00ed nebo jin\u00fd kulturistick\u00fd tr\u00e9nink nem\u016f\u017ee poskytnout definovan\u00e9 svaly, po kter\u00fdch tou\u017e\u00edte. Pomoc\u00ed n\u00e1sleduj\u00edc\u00edch rad sestavte j\u00eddeln\u00ed\u010dek, kter\u00fd podpo\u0159\u00ed va\u0161i cvi\u010debn\u00ed rutinu a urychl\u00ed v\u00e1\u0161 pokrok sm\u011brem ke ztr\u00e1t\u011b tuku a budov\u00e1n\u00ed sval\u016f [\u2026] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":1977,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,70],"tags":[],"class_list":{"0":"post-1900","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-nutrition"},"yoast_head":"\n6 Bodybuilding Diet Tips to Help you Get Cut and Ripped - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Check out the six bodybuilding nutrition, bodybuilding diet tips and diet tips to lose fat below to help you achieve your lean muscle mass, weight loss and fitness goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-dieta-vytrhnout\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Bodybuilding Diet Tips to Help you Get Cut and Ripped - 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