{"id":2670,"date":"2023-05-25T06:03:44","date_gmt":"2023-05-25T06:03:44","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2670"},"modified":"2024-04-25T22:59:54","modified_gmt":"2024-04-25T22:59:54","slug":"how-do-bodybuilders-build-muscle-with-diet","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/jak-kulturiste-buduji-svaly-stravou\/","title":{"rendered":"Jak kulturist\u00e9 buduj\u00ed svaly pomoc\u00ed stravy?"},"content":{"rendered":"<p>A <a href=\"https:\/\/anabolic-coach.com\/cs\/proc-spravne-dychani-je-jako-dulezite-jako-vyziva\/\" target=\"_blank\" rel=\"noopener\">zdrav\u00e1 kulturistick\u00e1 strava<\/a> je nezbytn\u00fd, pokud chcete rychle dos\u00e1hnout kulturistick\u00fdch zisk\u016f. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk, st\u0159edn\u011b pokro\u010dil\u00fd nebo pokro\u010dil\u00fd kulturista, mus\u00edte m\u00edt pe\u010dliv\u011b strukturovan\u00fd denn\u00ed j\u00eddeln\u00ed\u010dek, kter\u00fd je navr\u017een tak, aby spl\u0148oval va\u0161e zvl\u00e1\u0161tn\u00ed kulturistick\u00e9 c\u00edle.<\/p>\n<p>Tento svalov\u00fd dietn\u00ed pl\u00e1n bude zva\u017eovat mnoho faktor\u016f v\u010detn\u011b va\u0161eho v\u011bku, aktu\u00e1ln\u00edho zdravotn\u00edho stavu, indexu t\u011blesn\u00e9 hmotnosti (BMI), tr\u00e9ninkov\u00e9ho pl\u00e1nu, kulturistick\u00fdch c\u00edl\u016f a dal\u0161\u00edch kl\u00ed\u010dov\u00fdch faktor\u016f.<\/p>\n<p>Pro budov\u00e1n\u00ed sval\u016f budete muset m\u00edt stravu bohatou na b\u00edlkoviny, jednu ze t\u0159\u00ed makro\u017eivin nezbytn\u00fdch pro podporu synt\u00e9zy b\u00edlkovin, r\u016fstu a regenerace sval\u016f.<\/p>\n<p>V tomto p\u0159\u00edsp\u011bvku zd\u016fraz\u0148ujeme po\u017eadovanou dietu pro kulturistiku, seznam potravin a n\u00e1\u0161 sedmidenn\u00ed j\u00eddeln\u00ed\u010dek pro rychl\u00e9 budov\u00e1n\u00ed svalov\u00e9 hmoty.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/PsxLss5JM9c\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Dieta pro kulturistiku<\/h2>\n<h3>Kalorie<\/h3>\n<p>Kdy\u017e provozujete objemov\u00fd tr\u00e9ninkov\u00fd program, mus\u00edte splnit dv\u011b v\u011bci. Prvn\u00edm je budov\u00e1n\u00ed svalov\u00e9 hmoty a druh\u00fdm je shazov\u00e1n\u00ed t\u011blesn\u00e9ho tuku. K dosa\u017een\u00ed oboj\u00edho <a href=\"https:\/\/anabolic-coach.com\/cs\/powerlifting-vs-kulturistika\/\" target=\"_blank\" rel=\"noopener\">kulturistika<\/a> c\u00edle, mus\u00edte se zapojit do silov\u00e9ho tr\u00e9ninku a j\u00edst zdrav\u011b. Spr\u00e1vn\u00e9 stravov\u00e1n\u00ed jednodu\u0161e znamen\u00e1 m\u00edt svalov\u00fd dietn\u00ed pl\u00e1n, kter\u00fd byl pe\u010dliv\u011b sestaven.<\/p>\n<p>Tento pl\u00e1n by m\u011bl zajistit, \u017ee budete konzumovat spr\u00e1vn\u00e9 mno\u017estv\u00ed makro\u017eivin a kalori\u00ed, kter\u00e9 v\u00e1m umo\u017en\u00ed nab\u00edrat kostern\u00ed svalovou hmotu a z\u00e1rove\u0148 udr\u017eovat nebo ztr\u00e1cet t\u011blesn\u00fd tuk. Kdy\u017e se sna\u017e\u00edte zv\u00fd\u0161it objem, v\u00e1\u0161 kalorick\u00fd p\u0159\u00edjem mus\u00ed b\u00fdt vysok\u00fd, abyste si udr\u017eeli nebo p\u0159ekro\u010dili c\u00edlovou hmotnost.<\/p>\n<p>Kulturist\u00e9, kte\u0159\u00ed tr\u00e9nuj\u00ed na sout\u011b\u017e, by v\u0161ak museli denn\u011b konzumovat m\u00e9n\u011b kalori\u00ed ne\u017e norm\u00e1ln\u011b, aby si udr\u017eeli kostern\u00ed svalovou hmotu.<\/p>\n<p>B\u011bhem silov\u00e9ho tr\u00e9ninku nebo mimo sez\u00f3nu byste m\u011bli zv\u00fd\u0161it sv\u016fj denn\u00ed kalorick\u00fd p\u0159\u00edjem a\u017e o 151 TP2T, zat\u00edmco ke ztr\u00e1t\u011b t\u011blesn\u00e9ho tuku mus\u00edte sn\u00ed\u017eit denn\u00ed kalorick\u00fd p\u0159\u00edjem o 151 TP2T.<\/p>\n<p>Ne\u017e za\u010dnete s jak\u00fdmkoliv j\u00eddeln\u00edm pl\u00e1nem, bylo by vhodn\u00e9 poradit se se sv\u00fdm l\u00e9ka\u0159em, dietologem a tren\u00e9rem. Tito odborn\u00edci budou v nejlep\u0161\u00ed pozici, aby v\u00e1s provedli mno\u017estv\u00edm kalori\u00ed, kter\u00e9 pot\u0159ebujete denn\u011b zkonzumovat.<\/p>\n<h3>Makronutrienty<\/h3>\n<p>Existuj\u00ed t\u0159i makro\u017eiviny nebo makra, a to; b\u00edlkovin, sacharid\u016f a tuk\u016f. Typicky va\u0161e ka\u017edodenn\u00ed kulturistika <a href=\"https:\/\/anabolic-coach.com\/cs\/veganska-dieta-bezpecna-pro-vas\/\" target=\"_blank\" rel=\"noopener\">dietn\u00ed pl\u00e1n<\/a> se bude skl\u00e1dat z j\u00eddel, kter\u00e1 obsahuj\u00ed tato t\u0159i makra. Ot\u00e1zkou je, jak\u00e9 procento sacharid\u016f, b\u00edlkovin a tuk\u016f byste m\u011bli denn\u011b j\u00edst, abyste si udr\u017eeli nebo ztratili t\u011blesn\u00fd tuk a budovali svalovou hmotu.<\/p>\n<p>Jedna studie navrhuje procentu\u00e1ln\u00ed rozmez\u00ed pro kalorick\u00fd p\u0159\u00edjem pro v\u0161echna t\u0159i makra b\u011bhem va\u0161eho objemov\u00e9ho programu. Tato m\u00edra spot\u0159eby je zv\u00fdrazn\u011bna n\u00ed\u017ee;<\/p>\n<ul>\n<li><strong>Proteiny<\/strong>: Mezi 25 a\u017e 301 TP2T va\u0161ich denn\u00edch kalori\u00ed by m\u011blo poch\u00e1zet z potravin bohat\u00fdch na b\u00edlkoviny, jako jsou ryby, libov\u00e9 hov\u011bz\u00ed maso a fazole<\/li>\n<li><strong>Sacharidy<\/strong>: 55 a\u017e 601 TP2T kalori\u00ed by m\u011blo poch\u00e1zet z potravin bohat\u00fdch na sacharidy, jako je hn\u011bd\u00e1 r\u00fd\u017ee, p\u0161eni\u010dn\u00fd chl\u00e9b a quinoa<\/li>\n<li><strong>Tuky<\/strong>: 15 a\u017e 201 TP2T va\u0161ich denn\u00edch kalori\u00ed by m\u011blo poch\u00e1zet z potravin se zdrav\u00fdmi tuky, jako jsou o\u0159echy, semena a olivov\u00fd olej<\/li>\n<\/ul>\n<p>Krom\u011b toho, \u017ee m\u00e1te denn\u00ed svalov\u00fd dietn\u00ed pl\u00e1n, kter\u00fd se skl\u00e1d\u00e1 ze v\u0161ech t\u0159\u00ed maker, v\u00e1\u0161 pl\u00e1n by m\u011bl tak\u00e9 obsahovat opat\u0159en\u00ed pro minim\u00e1ln\u011b t\u0159i j\u00eddla denn\u011b.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2672\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple.jpg\" alt=\"\" width=\"801\" height=\"542\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple.jpg 801w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-300x203.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-768x520.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-561x380.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-265x179.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-531x359.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-364x246.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-728x493.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-608x411.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-758x513.jpg 758w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<h2>Kter\u00e9 potraviny jsou ve va\u0161em j\u00eddeln\u00ed\u010dku nejlep\u0161\u00ed?<\/h2>\n<p>P\u0159i v\u00fdb\u011bru j\u00eddel, kter\u00e1 denn\u011b j\u00edte, byste se m\u011bli prim\u00e1rn\u011b zam\u011b\u0159it na zdrav\u00e9 potraviny, kter\u00e9 v\u00e1m poskytnou po\u017eadovan\u00e9 \u017eiviny a kalorie. Pokud jde o spln\u011bn\u00ed va\u0161ich po\u017eadavk\u016f na makro\u017eiviny, n\u00ed\u017ee uveden\u00e9 potraviny jsou \u0161iroce pova\u017eov\u00e1ny za nejlep\u0161\u00ed, kter\u00e9 je t\u0159eba zv\u00e1\u017eit pro zdravou kulturistickou dietu.<\/p>\n<h3>Proteiny<\/h3>\n<p>Nejlep\u0161\u00ed potraviny bohat\u00e9 na b\u00edlkoviny, kter\u00e9 byste m\u011bli zahrnout do sv\u00e9ho svalov\u00e9ho j\u00eddeln\u00ed\u010dku, jsou:<\/p>\n<ul>\n<li>Ku\u0159ec\u00ed nebo kr\u016ft\u00ed prsa<\/li>\n<li>\u00a0Lu\u0161t\u011bniny a fazole<\/li>\n<li>\u00a0Vejce<\/li>\n<li>\u00a0Ryba<\/li>\n<li>\u00a0Libov\u00e9 hov\u011bz\u00ed<\/li>\n<li>Jogurt<\/li>\n<\/ul>\n<p>Protein je nezbytn\u00fd pro budov\u00e1n\u00ed svalov\u00e9 hmoty a tak\u00e9 pro opravu po\u0161kozen\u00fdch kostern\u00edch sval\u016f podporou synt\u00e9zy b\u00edlkovin ve va\u0161ich svalov\u00fdch tk\u00e1n\u00edch.<\/p>\n<h3>Sacharidy<\/h3>\n<p>Sacharidy, kter\u00e9 konzumujete, v\u00e1m dodaj\u00ed energii pot\u0159ebnou k dokon\u010den\u00ed va\u0161ich vysoce intervalov\u00fdch intenzivn\u00edch tr\u00e9nink\u016f (HIIT). N\u011bkter\u00e9 z nejlep\u0161\u00edch potravin pro va\u0161i denn\u00ed pot\u0159ebu sacharid\u016f zahrnuj\u00ed:<\/p>\n<ul>\n<li>Celozrnn\u00e9<\/li>\n<li>Ovesn\u00e9 vlo\u010dky<\/li>\n<li>Cere\u00e1lie<\/li>\n<li>hn\u011bd\u00e1 r\u00fd\u017ee<\/li>\n<li>Quinoa<\/li>\n<li>\u0160krobov\u00e1 zelenina jako irsk\u00e1 nebo sladk\u00e9 brambory<\/li>\n<li>Ostatn\u00ed zelenina jako brokolice, okurky a listov\u00e1 zelenina<\/li>\n<li>Ovoce jako ban\u00e1ny, jablka a pomeran\u010de<\/li>\n<\/ul>\n<h3>Tuky<\/h3>\n<p>Je d\u016fle\u017eit\u00e9 za\u0159adit do sv\u00e9ho j\u00eddeln\u00ed\u010dku zdrav\u00e9 tuky, proto\u017ee jsou stejn\u011b d\u016fle\u017eit\u00e9 jako dal\u0161\u00ed dv\u011b makra. Tuky pom\u00e1haj\u00ed podporovat dobr\u00e9 funkce mozku a nervov\u00e9ho syst\u00e9mu. N\u011bkter\u00e9 zdrav\u00e9 tuky, kter\u00e9 byste m\u011bli zv\u00e1\u017eit za\u010dlen\u011bn\u00ed do sv\u00e9ho denn\u00edho j\u00eddeln\u00ed\u010dku, zahrnuj\u00ed:<\/p>\n<ul>\n<li>Zdrav\u00e9 oleje jako olivov\u00fd olej<\/li>\n<li>O\u0159echy<\/li>\n<li>Semena<\/li>\n<li>Ovoce jako avok\u00e1do<\/li>\n<\/ul>\n<p>P\u0159i pl\u00e1nov\u00e1n\u00ed zdrav\u00e9ho kulturistick\u00e9ho j\u00eddeln\u00ed\u010dku byste si m\u011bli uv\u011bdomit, \u017ee existuje mnoho j\u00eddel s kombinovan\u00fdmi makry. Nap\u0159\u00edklad o\u0159echy a sem\u00ednka nab\u00edzej\u00ed jak b\u00edlkoviny, tak zdrav\u00e9 tuky.<\/p>\n<p>Tak\u017ee p\u0159i pl\u00e1nov\u00e1n\u00ed denn\u00edch j\u00eddel byste si m\u011bli b\u00fdt v\u011bdomi mno\u017estv\u00ed makrokalori\u00ed z\u00edskan\u00fdch z ka\u017ed\u00e9ho j\u00eddla. To je d\u016fle\u017eit\u00e9, proto\u017ee si chcete udr\u017eet kalorick\u00fd p\u0159ebytek, pokud d\u011bl\u00e1te objem, ale s v\u011bt\u0161\u00edm d\u016frazem na kalorie z b\u00edlkovin sp\u00ed\u0161e ne\u017e z tuk\u016f.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2673\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>7denn\u00ed svalov\u00fd dietn\u00ed pl\u00e1n<\/h2>\n<p>Za prv\u00e9, tento sedmidenn\u00ed svalov\u00fd dietn\u00ed pl\u00e1n je pouze vzorek. Jak ji\u017e bylo zm\u00edn\u011bno, m\u011bli byste se poradit s odborn\u00edkem na v\u00fd\u017eivu a\/nebo zku\u0161en\u00fdm tren\u00e9rem kulturistiky, abyste vypracovali zdravou kulturistickou stravu, kter\u00e1 v\u00e1m vyhovuje. Tento j\u00eddeln\u00ed pl\u00e1n bude br\u00e1t v \u00favahu n\u011bkolik faktor\u016f, v\u010detn\u011b va\u0161eho v\u011bku, pohlav\u00ed, BMI a kulturistick\u00fdch c\u00edl\u016f.<\/p>\n<p>V kone\u010dn\u00e9m d\u016fsledku v\u00e1m v\u00e1\u0161 dietn\u00ed pl\u00e1n pom\u016f\u017ee poskytnout energetick\u00e9 palivo pot\u0159ebn\u00e9 pro va\u0161e ka\u017edodenn\u00ed tr\u00e9ninky a z\u00e1rove\u0148 pos\u00edl\u00ed synt\u00e9zu b\u00edlkovin b\u011bhem dn\u016f odpo\u010dinku a napom\u016f\u017ee regeneraci a r\u016fstu sval\u016f.<\/p>\n<h3>Stravovac\u00ed pl\u00e1n pro den 1:<\/h3>\n<ul>\n<li>Sn\u00eddan\u011b \u2013 ovesn\u00e1 ka\u0161e, restovan\u00e1 zelenina jako brokolice, listov\u00e1 zelenina a ch\u0159est plus m\u00edchan\u00e1 vejce<\/li>\n<li>Sva\u010dina \u2013 syrov\u00e1tkov\u00fd proteinov\u00fd koktejl<\/li>\n<li>Ob\u011bd \u2013 pe\u010den\u00e9 brambory (irsk\u00e9 nebo sladk\u00e9), m\u00edchan\u00e1 zelen\u00e1 zelenina plus grilovan\u00e1 kr\u016ft\u00ed nebo ku\u0159ec\u00ed prsa<\/li>\n<li>Sva\u010dina \u2013 Mrkvov\u00e9 ty\u010dinky plus vejce natvrdo<\/li>\n<li>Ve\u010de\u0159e \u2013 Hn\u011bd\u00e1 r\u00fd\u017ee, zelen\u00e9 fazolky a grilovan\u00fd losos<\/li>\n<\/ul>\n<h3>Stravovac\u00ed pl\u00e1n pro den 2:<\/h3>\n<ul>\n<li>Sn\u00eddan\u011b \u2013 bor\u016fvkov\u00e9 pala\u010dinky<\/li>\n<li>Sva\u010dina \u2013 Ovocn\u00e1 sva\u010dina jako mandle a pl\u00e1tky jablek<\/li>\n<li>Ob\u011bd \u2013 Mlet\u00fd libov\u00fd hov\u011bz\u00ed burger se zelen\u00fdmi fazolkami, cibul\u00ed, raj\u010daty a hl\u00e1vkov\u00fdm sal\u00e1tem<\/li>\n<li>Sva\u010dina \u2013 syrov\u00e1tkov\u00fd proteinov\u00fd koktejl<\/li>\n<li>Ve\u010de\u0159e \u2013 Hn\u011bd\u00e1 r\u00fd\u017ee s restovan\u00fdmi krevetami, \u0161pen\u00e1tem a paprikou<\/li>\n<\/ul>\n<h3>Stravovac\u00ed pl\u00e1n pro 3. den:<\/h3>\n<ul>\n<li>Sn\u00eddan\u011b \u2013 celozrnn\u00e1 granola, vla\u0161sk\u00e9 o\u0159echy, mandle, \u010derstv\u00e9 jahody a \u0159eck\u00fd jogurt<\/li>\n<li>Sva\u010dina \u2013 syrov\u00e1tkov\u00fd proteinov\u00fd koktejl<\/li>\n<li>Ob\u011bd \u2013 Grilovan\u00fd losos, \u0160pen\u00e1tov\u00fd sal\u00e1t s brokolic\u00ed<\/li>\n<li>Sva\u010dina \u2013 omeleta (vaje\u010dn\u00fd b\u00edlek) s houbami a paprikou<\/li>\n<li>Ve\u010de\u0159e \u2013 Kr\u016ft\u00ed nebo ku\u0159ec\u00ed prsa, irsk\u00e9 nebo sladk\u00e9 brambory, \u010derstv\u00e1 salsa a zahradn\u00ed sal\u00e1t<\/li>\n<\/ul>\n<h3>Stravovac\u00ed pl\u00e1n pro den 4:<\/h3>\n<ul>\n<li>Sn\u00eddan\u011b \u2013 M\u00edchan\u00e1 vejce (b\u00edlky), ovesn\u00e1 ka\u0161e s bor\u016fvkami<\/li>\n<li>Sva\u010dina \u2013 Celerov\u00e9 a mrkvov\u00e9 ty\u010dinky s ku\u0159ec\u00edmi prs\u00ed\u010dky<\/li>\n<li>Ob\u011bd \u2013 Sv\u00ed\u010dkov\u00e1 nebo T-bone steak, houby a brokolice<\/li>\n<li>Sva\u010dina \u2013 pl\u00e1tky jablek s jemn\u00fdm o\u0159echov\u00fdm m\u00e1slem<\/li>\n<li>Ve\u010de\u0159e \u2013 Hn\u011bd\u00e1 r\u00fd\u017ee, grilovan\u00e1 ryba se zahradn\u00edm sal\u00e1tem<\/li>\n<\/ul>\n<h3>Stravovac\u00ed pl\u00e1n na 5. den:<\/h3>\n<ul>\n<li>Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e se syrov\u00e1tkov\u00fdm proteinov\u00fdm koktejlem<\/li>\n<li>Sva\u010dina \u2013 vejce natvrdo, okurky a nakr\u00e1jen\u00e9 papriky<\/li>\n<li>Ob\u011bd \u2013 Grilovan\u00e9 kr\u016ft\u00ed nebo ku\u0159ec\u00ed maso, zelen\u00e9 fazolky, m\u00edchan\u00fd sal\u00e1t<\/li>\n<li>Sva\u010dina \u2013 O\u0159echy, bobule a \u0159eck\u00fd jogurt<\/li>\n<li>Ve\u010de\u0159e \u2013 Grilovan\u00e1 ryba, zelen\u00e9 fazolky a quinoa<\/li>\n<\/ul>\n<h3>Stravovac\u00ed pl\u00e1n pro den 6:<\/h3>\n<ul>\n<li>Sn\u00eddan\u011b \u2013 Ezechiel\u016fv chl\u00e9b se s\u00fdrem, m\u00edchan\u00fdmi vejci, raj\u010daty a paprikou<\/li>\n<li>Sva\u010dina \u2013 syrov\u00e1tkov\u00fd proteinov\u00fd koktejl<\/li>\n<li>Ob\u011bd \u2013 Grilovan\u00e1 kr\u016ft\u00ed nebo ku\u0159ec\u00ed prsa, \u010dern\u00e9 fazole, paprika, \u0159\u00edmsk\u00fd sal\u00e1t a cibule<\/li>\n<li>Sva\u010dina \u2013 mandle a jablka<\/li>\n<li>Ve\u010de\u0159e \u2013 T-bone nebo sv\u00ed\u010dkov\u00e1, irsk\u00e9 nebo sladk\u00e9 brambory, brokolice, ch\u0159est a celerov\u00e9 ty\u010dinky<\/li>\n<\/ul>\n<h3>Stravovac\u00ed pl\u00e1n pro den 7:<\/h3>\n<ul>\n<li>Sn\u00eddan\u011b \u2013 celozrnn\u00e1 granola, \u0159eck\u00fd jogurt s bor\u016fvkami<\/li>\n<li>Sva\u010dina \u2013 Ku\u0159ec\u00ed nebo kr\u016ft\u00ed prsa, celerov\u00e9 ty\u010dinky a mrkev<\/li>\n<li>Ob\u011bd \u2013 Grilovan\u00e1 kr\u016ft\u00ed nebo ku\u0159ec\u00ed prsa, mandle, \u0161pen\u00e1t plus pl\u00e1tky jahod<\/li>\n<li>Sva\u010dina \u2013 syrov\u00e1tkov\u00fd proteinov\u00fd koktejl<\/li>\n<li>Ve\u010de\u0159e \u2013 hn\u011bd\u00e1 r\u00fd\u017ee, restovan\u00e9 krevety, brokolice, cibule, paprika<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2675\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Z\u00e1v\u011bre\u010dn\u00e9 my\u0161lenky<\/h2>\n<p>Krom\u011b dodr\u017eov\u00e1n\u00ed denn\u00edho dietn\u00edho pl\u00e1nu a zdrav\u00e9ho stravov\u00e1n\u00ed byste tak\u00e9 m\u011bli zv\u00e1\u017eit za\u0159azen\u00ed suplementace. Dopl\u0148ky, jako je kreatin monohydr\u00e1t, beta-alanin, omega-3, kofein a citrulin mal\u00e1t, poskytuj\u00ed t\u011blu \u017eiviny a vitam\u00edny, kter\u00e9 pomohou va\u0161emu programu na objem.<\/p>\n<p>A <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-vyzivovy-plan\/\" target=\"_blank\" rel=\"noopener\">zdrav\u00e1 kulturistick\u00e1 strava<\/a> v kombinaci s dopl\u0148ky a silov\u00fdm tr\u00e9ninkov\u00fdm programem dos\u00e1hnete sv\u00fdch c\u00edl\u016f v oblasti budov\u00e1n\u00ed sval\u016f a s\u00edly. Nezapome\u0148te si v\u0161ak p\u0159ed zah\u00e1jen\u00edm jak\u00e9hokoli kulturistick\u00e9ho programu popov\u00eddat se sv\u00fdm v\u00fd\u017eivov\u00fdm poradcem a tren\u00e9rem. Sv\u016fj specializovan\u00fd svalov\u00fd dietn\u00ed pl\u00e1n od zku\u0161en\u00e9ho tren\u00e9ra dnes m\u016f\u017eete z\u00edskat zde.<\/p>","protected":false},"excerpt":{"rendered":"<p>Zdrav\u00e1 kulturistick\u00e1 strava je nezbytn\u00e1, pokud chcete rychle dos\u00e1hnout kulturistick\u00fdch zisk\u016f. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk, st\u0159edn\u011b pokro\u010dil\u00fd nebo pokro\u010dil\u00fd kulturista, mus\u00edte m\u00edt pe\u010dliv\u011b strukturovan\u00fd denn\u00ed j\u00eddeln\u00ed pl\u00e1n, kter\u00fd je navr\u017een tak, aby splnil va\u0161e zvl\u00e1\u0161tn\u00ed c\u00edle v oblasti kulturistiky. Tento svalov\u00fd dietn\u00ed pl\u00e1n zohledn\u00ed mnoho faktor\u016f v\u010detn\u011b va\u0161eho v\u011bku, sou\u010dasn\u00e9ho [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/jak-kulturiste-buduji-svaly-stravou\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2680,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":{"0":"post-2670","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Do Bodybuilders Build Muscle With Diet? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Unveil the power of nutrition in bodybuilding as we delve into how bodybuilders effectively build muscle through their diet.\" \/>\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\/jak-kulturiste-buduji-svaly-stravou\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Do Bodybuilders Build Muscle With Diet? 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