{"id":2854,"date":"2023-08-16T11:24:35","date_gmt":"2023-08-16T11:24:35","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2854"},"modified":"2024-04-25T21:58:33","modified_gmt":"2024-04-25T21:58:33","slug":"to-sculpt-your-body-with-diet","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/vytvarovat-sve-telo-stravou\/","title":{"rendered":"Jak vytvarovat sv\u00e9 t\u011blo kulturistickou dietou?"},"content":{"rendered":"

Va\u0161e strava je v kulturistice stejn\u011b d\u016fle\u017eit\u00e1 jako v\u00e1\u0161 cvi\u010debn\u00ed program. Ve skute\u010dnosti byste bez spr\u00e1vn\u00e9 stravy m\u011bli pot\u00ed\u017ee s efektivn\u00edm prov\u00e1d\u011bn\u00edm cvi\u010den\u00ed a tr\u00e9ninku s jak\u00fdmkoli smyslupln\u00fdm stupn\u011bm \u00fasp\u011bchu.<\/p>\n

J\u00eddlo, kter\u00e9 j\u00edte p\u0159ed, b\u011bhem a po tr\u00e9ninku, nejen vy\u017eiv\u00ed va\u0161e t\u011blo, ale tak\u00e9 v\u00e1m poskytne va\u0161e denn\u00ed energetick\u00e9 po\u017eadavky.<\/p>\n

Krom\u011b toho va\u0161e v\u00fd\u017eiva podpo\u0159\u00ed r\u016fst sval\u016f<\/a>, opravy a obnovy. Je samoz\u0159ejm\u00e9, \u017ee pokud jste ve vzru\u0161uj\u00edc\u00edm sv\u011bt\u011b kulturistiky nov\u00e1\u010dkem, budete pot\u0159ebovat kulturistickou dietu pro za\u010d\u00e1te\u010dn\u00edky, kter\u00e1 je ide\u00e1ln\u011b vhodn\u00e1 pro va\u0161e zvl\u00e1\u0161tn\u00ed kulturistick\u00e9 pot\u0159eby a c\u00edle.<\/p>\n

Ale ne\u017e za\u010dnete s kulturistickou dietou pro za\u010d\u00e1te\u010dn\u00edky, je n\u011bkolik v\u011bc\u00ed, kter\u00e9 pot\u0159ebujete v\u011bd\u011bt, jako nap\u0159\u00edklad; jak vytvo\u0159it dietn\u00ed pl\u00e1n pro kulturistiku a potraviny, kter\u00e9 si vybrat pro kulturistickou dietu. Tento \u010dl\u00e1nek stru\u010dn\u011b vysv\u011btluje v\u0161echny tyto a dal\u0161\u00ed.<\/p>\n

Jak vytvo\u0159it kulturistickou dietu pro za\u010d\u00e1te\u010dn\u00edky?<\/h2>\n

Prvn\u00ed v\u011bc, kterou mus\u00edte v\u011bd\u011bt, ne\u017e vytvo\u0159\u00edte kulturistickou dietu pro za\u010d\u00e1te\u010dn\u00edky, je, \u017ee \u017e\u00e1dn\u00e9 dva dietn\u00ed pl\u00e1ny nemohou b\u00fdt \u00fapln\u011b stejn\u00e9.<\/p>\n

Tak\u017ee i kdy\u017e jste mo\u017en\u00e1 zan\u00edcen\u00fdm stoupencem kulturisty a mentora a chcete zav\u00e9st jejich vlastn\u00ed dietn\u00ed pl\u00e1n, mus\u00edte nejprve ud\u011blat krok zp\u011bt a zeptat se sami sebe, zda je tato dieta vhodn\u00e1 pro v\u00e1s a va\u0161e kulturistick\u00e9 pot\u0159eby a c\u00edle.<\/p>\n

Existuj\u00ed v\u0161ak z\u00e1kladn\u00ed v\u011bci, kter\u00e9 si mus\u00edte v\u0161imnout, kdy\u017e se pokou\u0161\u00edte vytvo\u0159it kulturistickou dietu, a tyto z\u00e1klady zahrnuj\u00ed:<\/p>\n

#1. Va\u0161e c\u00edle v kulturistice:<\/h3>\n

Mus\u00edte m\u00edt jasno v tom, \u010deho p\u0159esn\u011b chcete sv\u00fdm kulturistick\u00fdm \u00fasil\u00edm dos\u00e1hnout. Kulturist\u00e9 se kulturistice v\u011bnuj\u00ed obvykle ze \u010dty\u0159 klasick\u00fdch d\u016fvod\u016f, jmenovit\u011b; k budov\u00e1n\u00ed svalov\u00e9 hmoty, hubnut\u00ed, shazov\u00e1n\u00ed t\u011blesn\u00e9ho tuku a ke zlep\u0161en\u00ed sportovn\u00edho v\u00fdkonu.<\/p>\n

Va\u0161e c\u00edle v oblasti kulturistiky mohou zahrnovat jeden nebo v\u00edce z t\u011bchto klasick\u00fdch d\u016fvod\u016f a va\u0161e strava by m\u011bla b\u00fdt navr\u017eena tak, aby odpov\u00eddaj\u00edc\u00edm zp\u016fsobem odpov\u00eddala energetick\u00e9 n\u00e1ro\u010dnosti t\u011bchto c\u00edl\u016f.<\/p>\n

\"\"<\/p>\n

#2. V\u00e1\u0161 v\u011bk a dal\u0161\u00ed demografick\u00e9 \u00fadaje:<\/h3>\n

Dal\u0161\u00edm d\u016fle\u017eit\u00fdm hlediskem p\u0159i sestavov\u00e1n\u00ed kulturistick\u00e9ho j\u00eddeln\u00ed\u010dku je v\u00e1\u0161 v\u011bk. Jak st\u00e1rnete, m\u00e1te tendenci ztratit t\u011blesn\u00fd tuk<\/a> a svalovou hmotu, tak\u017ee i kdy\u017e je d\u016fle\u017eit\u00e9 vz\u00edt v \u00favahu sv\u00e9 c\u00edle v oblasti kulturistiky p\u0159i navrhov\u00e1n\u00ed dietn\u00edho pl\u00e1nu, mus\u00edte tak\u00e9 vz\u00edt v \u00favahu nepopirateln\u00e9 fyziologick\u00e9 skute\u010dnosti, kter\u00e9 p\u0159ich\u00e1zej\u00ed se st\u00e1rnut\u00edm.<\/p>\n

P\u0159i vytv\u00e1\u0159en\u00ed va\u0161eho stravovac\u00edho pl\u00e1nu vstupuj\u00ed do hry i dal\u0161\u00ed demografick\u00e9 \u00fadaje, a to v\u010detn\u011b va\u0161eho pohlav\u00ed.<\/p>\n

#3. V\u00e1\u0161 index t\u011blesn\u00e9 hmotnosti (BMI):<\/h3>\n

Va\u0161e BMI je tak\u00e9 rozhoduj\u00edc\u00edm faktorem p\u0159i ur\u010dov\u00e1n\u00ed sm\u011bru, kter\u00fdm se bude ub\u00edrat v\u00e1\u0161 kulturistick\u00fd dietn\u00ed pl\u00e1n.<\/p>\n

Nap\u0159\u00edklad pr\u016fm\u011brn\u00e9 BMI pro dosp\u011bl\u00e9ho je v rozmez\u00ed 18,5 a\u017e 24,9, tak\u017ee pokud je va\u0161e BMI vy\u0161\u0161\u00ed, m\u016f\u017eete m\u00edt nadv\u00e1hu.<\/p>\n

V tomto okam\u017eiku m\u016f\u017ee b\u00fdt v\u00e1\u0161 kulturistick\u00fd j\u00eddeln\u00ed\u010dek p\u0159izp\u016fsoben tak, aby v\u00e1m pomohl zhubnout a\/nebo shodit t\u011blesn\u00fd tuk pro \u0161t\u00edhlou, vytvarovanou postavu, sp\u00ed\u0161e ne\u017e p\u0159ib\u00edrat na v\u00e1ze a\/nebo zv\u011bt\u0161ovat objem, co\u017e by mohlo d\u00e1le zp\u016fsobit, \u017ee budete m\u00edt vy\u0161\u0161\u00ed ne\u017e norm\u00e1ln\u00ed BMI.<\/p>\n

Podobn\u011b, pokud je va\u0161e BMI ni\u017e\u0161\u00ed ne\u017e pr\u016fm\u011brn\u00fd rozsah 18,5 a\u017e 24,9, pak m\u00e1te hrubou podv\u00e1hu, a tak by va\u0161e kulturistick\u00e1 strava byla p\u0159irozen\u011b nalad\u011bna na objem a p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze.<\/p>\n

#4. Dostupnost:<\/h3>\n

V z\u00e1vislosti na tom, kde ve sv\u011bt\u011b m\u016f\u017eete pob\u00fdvat, n\u011bkter\u00e9 potraviny pro v\u00e1s nemus\u00ed b\u00fdt snadno dostupn\u00e9. Tak\u017ee i kdy\u017e tou\u017e\u00edte napodobit n\u011b\u010d\u00ed dietn\u00ed pl\u00e1n, va\u0161e touhy mohou b\u00fdt brzy p\u0159eru\u0161eny, pokud ve va\u0161\u00ed zemi najdete podobn\u00e9 potraviny jen t\u011b\u017eko.<\/p>\n

P\u0159i sestavov\u00e1n\u00ed dietn\u00edho pl\u00e1nu pro za\u010d\u00e1te\u010dn\u00edky v kulturistice nen\u00ed d\u016fle\u017eit\u011bj\u0161\u00ed ani tak sladit druhy potravin obsa\u017een\u00fdch ve strav\u011b va\u0161eho mentora, ale skute\u010dn\u011b splnit energetick\u00e9 po\u017eadavky prost\u0159ednictv\u00edm potravin, kter\u00e9 j\u00edte.<\/p>\n

Jin\u00fdmi slovy, mo\u017en\u00e1 nebudete konzumovat podobn\u00e1 j\u00eddla jako n\u011bkdo jin\u00fd, ale j\u00eddla, kter\u00e1 konzumujete, jsou v\u00edce ne\u017e schopn\u00e1 poskytnout v\u00e1m energii a v\u00fd\u017eivu pot\u0159ebnou k tomu, abyste dos\u00e1hli va\u0161ich kulturistick\u00fdch c\u00edl\u016f.<\/p>\n

#5. Zvl\u00e1\u0161tn\u00ed ohledy:<\/h3>\n

P\u0159i p\u0159\u00edprav\u011b dietn\u00edho pl\u00e1nu mus\u00edte tak\u00e9 vz\u00edt v \u00favahu to, \u010demu \u0159\u00edk\u00e1me zvl\u00e1\u0161tn\u00ed ohledy. Zde bude va\u0161e strava zalo\u017eena na va\u0161ich speci\u00e1ln\u00edch v\u00fd\u017eivov\u00fdch pot\u0159eb\u00e1ch. Zde mus\u00edte v\u011bd\u011bt, na jak\u00e9 potraviny jste alergi\u010dt\u00ed a jak\u00e9 potraviny va\u0161e t\u011blo snese \u010di ne.<\/p>\n

To je d\u016fvod, pro\u010d kop\u00edrov\u00e1n\u00ed kulturistick\u00e9ho j\u00eddeln\u00ed\u010dku jin\u00e9ho kulturisty m\u016f\u017ee b\u00fdt slo\u017eit\u00e9, proto\u017ee kulturista by si \u010dast\u011bji p\u0159izp\u016fsobil j\u00eddeln\u00ed\u010dek tak, aby vyhovoval jeho zvl\u00e1\u0161tn\u00edm zdravotn\u00edm probl\u00e9m\u016fm a speci\u00e1ln\u00edm dietn\u00edm pot\u0159eb\u00e1m.<\/p>\n

Kter\u00e9 potraviny si vybrat pro dietn\u00ed pl\u00e1n pro kulturistiku?<\/h2>\n

Va\u0161e za\u010d\u00e1te\u010dnick\u00e1 kulturistick\u00e1 strava by m\u011bla obsahovat \u0161irokou skupinu potravin, kter\u00e9 v\u00e1m poskytnou v\u00fd\u017eivu pro podporu r\u016fstu, regenerace a zotaven\u00ed, stejn\u011b jako energetickou n\u00e1ro\u010dnost, kter\u00e1 v\u00e1m pom\u016f\u017ee vyniknout v napl\u00e1novan\u00fdch tr\u00e9ninc\u00edch.<\/p>\n

\u0160est (6) hlavn\u00edch skupin potravin, kter\u00e9 zahrnete do sv\u00e9ho j\u00eddeln\u00ed\u010dku pro kulturistiku, v\u00e1m poskytne t\u0159i makra (sacharidy, tuky a b\u00edlkoviny), stejn\u011b jako vitam\u00edny a z\u00e1kladn\u00ed miner\u00e1ly.<\/p>\n

T\u011bchto \u0161est (6) skupin zahrnuje:<\/p>\n

#1. B\u00edlkoviny:<\/h3>\n

Protein je pot\u0159ebn\u00fd k tomu, aby v\u00e1m pomohl budovat svalovou hmotu, proto\u017ee protein je syntetizov\u00e1n ve va\u0161\u00ed kostern\u00ed svalov\u00e9 tk\u00e1ni, aby podpo\u0159il r\u016fst sval\u016f.<\/p>\n

B\u00edlkoviny m\u016f\u017eete z\u00edskat z potravinov\u00fdch zdroj\u016f, jako jsou; \u010derven\u00e9 a b\u00edl\u00e9 maso v\u010detn\u011b vep\u0159ov\u00e9 panenky, mlet\u00e9ho hov\u011bz\u00edho masa, zv\u011b\u0159iny, sv\u00ed\u010dkov\u00e9, ku\u0159ec\u00edch prsou, kr\u016fty, tresky, tilapie a lososa.<\/p>\n

\"\"<\/p>\n

#2. Ml\u00e9\u010dn\u00e9 v\u00fdrobky:<\/h3>\n

V\u00e1pn\u00edk je nezbytn\u00fd pro siln\u00e9 svaly a kosti, co\u017e je \u017eivotn\u011b d\u016fle\u017eit\u00e9, zvl\u00e1\u0161t\u011b pokud m\u00e1te v \u00famyslu provozovat posilovac\u00ed program a zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen.<\/p>\n

Abyste uspokojili svou denn\u00ed pot\u0159ebu v\u00e1pn\u00edku, m\u016f\u017eete do sv\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159adit ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/p>\n

V\u00e1pn\u00edk a dal\u0161\u00ed nezbytn\u00e9 miner\u00e1ly a vitam\u00edny m\u016f\u017eete z\u00edskat z tvarohu, n\u00edzkotu\u010dn\u00e9ho s\u00fdra, n\u00edzkotu\u010dn\u00e9ho ml\u00e9ka a jogurtu.<\/p>\n

#3. Cel\u00e1 zrna:<\/h3>\n

Cel\u00e1 zrna v\u00e1m poskytnou sacharidy a energetick\u00e9 palivo pot\u0159ebn\u00e9 pro vysoce intervalov\u00fd intenzivn\u00ed tr\u00e9nink (HIIT)<\/a>.<\/p>\n

Do sv\u00e9ho j\u00eddeln\u00ed\u010dku m\u016f\u017eete za\u0159adit cel\u00e1 zrna, jako je hn\u011bd\u00e1 r\u00fd\u017ee, cere\u00e1lie, p\u0161eni\u010dn\u00fd chl\u00e9b, quinoa, oves, popcorn a krekry.<\/p>\n

#4. Ovoce a zelenina:<\/h3>\n

Z konzumace zeleniny a ovoce z\u00edsk\u00e1te spoustu vl\u00e1kniny, vitam\u00edn\u016f a miner\u00e1l\u016f. Zelenina a ovoce v\u00e1s udr\u017e\u00ed zdrav\u00e9, napom\u00e1haj\u00ed hojen\u00ed a zotaven\u00ed ze zran\u011bn\u00ed sval\u016f a\/nebo kost\u00ed.<\/p>\n

M\u011bli byste zahrnout zeleninu a ovoce, jako je brokolice, kuku\u0159ice, zelen\u00e9 fazolky, zelen\u00fd hr\u00e1\u0161ek, sal\u00e1t, brambory, raj\u010data, \u0161pen\u00e1t, jablka, hrozny, pomeran\u010de a ban\u00e1ny.<\/p>\n

#5. O\u0159echy a semena:<\/h3>\n

O\u0159echy a semena dodaj\u00ed va\u0161emu t\u011blu zdrav\u00e9 tuky, b\u00edlkoviny, vl\u00e1kninu, miner\u00e1ly a vitam\u00edny.<\/p>\n

S o\u0159echy a semeny ve va\u0161\u00ed strav\u011b poskytnete sv\u00e9mu t\u011blu jak energetick\u00e9 palivo, tak sytost, co\u017e je skv\u011bl\u00e9, pokud dr\u017e\u00edte dietu a kulturistick\u00fd program.<\/p>\n

Do sv\u00e9 kulturistick\u00e9 diety pro za\u010d\u00e1te\u010dn\u00edky m\u016f\u017eete zahrnout o\u0159echy a sem\u00ednka, jako jsou vla\u0161sk\u00e9 o\u0159echy, mandle, ln\u011bn\u00e1 sem\u00ednka, chia a slune\u010dnicov\u00e1 sem\u00ednka.<\/p>\n

#6. Fazole a lu\u0161t\u011bniny:<\/h3>\n

Fazole a lu\u0161t\u011bniny jsou rostlinn\u00fdm zdrojem b\u00edlkovin a vl\u00e1kniny. Podobn\u011b jako ovoce, zelenina, o\u0159echy a sem\u00ednka \u2013 fazole a lu\u0161t\u011bniny v\u00e1s zasyt\u00ed a zasyt\u00ed.<\/p>\n

Proto jsou skv\u011bl\u00fdm zdrojem potravy, pokud chcete provozovat posilovac\u00ed kulturistick\u00fd program. Mezi nejlep\u0161\u00ed zdroje fazol\u00ed a lu\u0161t\u011bnin pat\u0159\u00ed \u010dern\u00e9 fazole, cizrna, fazole a \u010do\u010dka.<\/p>\n

\"\"<\/p>\n

Stravovac\u00ed pl\u00e1n pro za\u010d\u00ednaj\u00edc\u00ed kulturisty<\/h2>\n

Jako za\u010d\u00ednaj\u00edc\u00ed kulturista m\u016f\u017eete optimalizovat kulturistick\u00e9 zisky p\u0159i budov\u00e1n\u00ed sval\u016f a sou\u010dasn\u011b zlep\u0161it sportovn\u00ed v\u00fdkon shazov\u00e1n\u00ed tuku<\/a> v tomto procesu zaveden\u00edm \u010dist\u00e9ho dietn\u00edho pl\u00e1nu po dobu jednoho m\u011bs\u00edce.<\/p>\n

Ne\u017e se v\u0161ak pust\u00edme do j\u00eddeln\u00edho pl\u00e1nu, kter\u00fd si m\u016f\u017eete osvojit, m\u011bli byste v\u011bd\u011bt, \u017ee konzumace denn\u00edch j\u00eddel s odstupem 3 a\u017e 4 hodin m\u016f\u017ee v\u00fdrazn\u011b pomoci zv\u00fd\u0161it v\u00e1\u0161 metabolismus, podpo\u0159it termogenezi a lipol\u00fdzu.<\/p>\n

A co v\u00edc, podpo\u0159\u00ed zv\u00fd\u0161enou synt\u00e9zu b\u00edlkovin ve va\u0161ich kostern\u00edch svalech, co\u017e pak vede k n\u00e1r\u016fstu svalov\u00e9 hmoty.<\/p>\n

V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b byste m\u011bli m\u00edt 5 a\u017e 6 j\u00eddel denn\u011b. Takto z\u016fstanete zdrav\u00ed a pln\u00ed energie po cel\u00fd den.<\/p>\n

Pro p\u0159\u00edjem maker byste m\u011bli dodr\u017eovat n\u00e1sleduj\u00edc\u00ed denn\u00ed j\u00eddeln\u00ed\u010dek:<\/p>\n

#1. Protein:<\/h3>\n

Pro sv\u016fj denn\u00ed p\u0159\u00edjem b\u00edlkovin byste m\u011bli zkonzumovat 1 a\u017e 1,5 gramu na kilogram t\u011blesn\u00e9 hmotnosti. Pro ka\u017ed\u00e9 va\u0161e j\u00eddlo byste se m\u011bli pokusit konzumovat 25 a\u017e 30 gram\u016f nebo 6 a\u017e 8 unc\u00ed b\u00edlkovin.<\/p>\n

M\u016f\u017eete j\u00edst ze \u017eivo\u010di\u0161n\u00fdch i rostlinn\u00fdch zdroj\u016f b\u00edlkovin, jako jsou nap\u0159. vysoce kvalitn\u00ed bio ku\u0159e, kr\u016fta, vejce, losos, hov\u011bz\u00ed maso chovan\u00e9 na tr\u00e1v\u011b, krevety, \u0159eck\u00fd jogurt, tvaroh a kasein nebo syrov\u00e1tkov\u00fd protein v pr\u00e1\u0161ku.<\/p>\n

#2. Sacharidy:<\/h3>\n

V\u00e1\u0161 denn\u00ed p\u0159\u00edjem sacharid\u016f by se m\u011bl pohybovat mezi 150 a\u017e 250 gramy.<\/p>\n

V\u00e1\u0161 j\u00eddeln\u00ed pl\u00e1n m\u016f\u017ee zahrnovat komplexn\u00ed sacharidy, jako jsou; celozrnn\u00e9 t\u011bstoviny, fazole, hn\u011bd\u00e1 r\u00fd\u017ee, sladk\u00e9 poratoes, chl\u00e9b z nakl\u00ed\u010den\u00fdch zrn, quinoa a oves.<\/p>\n

Metabolismus komplexn\u00edch sacharid\u016f m\u00e1 tendenci b\u00fdt pomal\u00fd, a proto poskytuje va\u0161emu t\u011blu dobr\u00e9 mno\u017estv\u00ed energetick\u00e9ho paliva po cel\u00fd den.<\/p>\n

Do sv\u00e9ho j\u00eddeln\u00ed\u010dku m\u016f\u017eete zahrnout tak\u00e9 jednoduch\u00e9 sacharidy, p\u0159i\u010dem\u017e nejlep\u0161\u00edmi zdroji jednoduch\u00fdch sacharid\u016f jsou b\u00edl\u00e1 r\u00fd\u017ee, ovoce a b\u00edl\u00e9 brambory.<\/p>\n

Jednoduch\u00e9 sacharidy se rychle tr\u00e1v\u00ed a dodaj\u00ed v\u00e1m rychl\u00fd p\u0159\u00edval energie, co\u017e je zvl\u00e1\u0161t\u011b u\u017eite\u010dn\u00e9 p\u0159i HIIT sezen\u00edch. Jednoduch\u00e9 sacharidy v\u00e1m tak\u00e9 pomohou s regenerac\u00ed po tr\u00e9ninku t\u00edm, \u017ee podpo\u0159\u00ed obnovu a r\u016fst sval\u016f.<\/p>\n

#3. tuky:<\/h3>\n

V\u00e1\u0161 denn\u00ed p\u0159\u00edjem tuk\u016f ve va\u0161\u00ed za\u010d\u00e1te\u010dnick\u00e9 kulturistick\u00e9 diet\u011b by m\u011bl b\u00fdt kdekoli od 65 do 85 gram\u016f.<\/p>\n

Denn\u00ed p\u0159\u00edsun zdrav\u00fdch tuk\u016f ve strav\u011b m\u016f\u017eete z\u00edskat z p\u0159\u00edrodn\u00edch zdroj\u016f, jako jsou; extra panensk\u00fd olivov\u00fd olej, kokosov\u00fd olej, vaje\u010dn\u00fd \u017eloutek, p\u0159\u00edrodn\u00ed o\u0159echov\u00e1 m\u00e1sla a avok\u00e1do.<\/p>\n

Zdrav\u00e9 tuky v\u00e1m poskytnou dobr\u00fd zdroj energie, kter\u00fd m\u016f\u017ee vydr\u017eet po dlouhou dobu b\u011bhem va\u0161ich tr\u00e9nink\u016f.<\/p>\n

Krom\u011b toho, \u017ee uspokoj\u00edte sv\u00e9 denn\u00ed pot\u0159eby makra, mus\u00edte tak\u00e9 konzumovat dobr\u00e9 mno\u017estv\u00ed zeleniny, kter\u00e1 v\u00e1m dod\u00e1 vl\u00e1kninu, kter\u00e1 napom\u00e1h\u00e1 tr\u00e1ven\u00ed a zabra\u0148uje z\u00e1cp\u011b.<\/p>\n

Mus\u00edte tak\u00e9 p\u00edt dostate\u010dn\u00e9 mno\u017estv\u00ed vody na denn\u00ed b\u00e1zi. Mno\u017estv\u00ed vody, kter\u00e9 byste m\u011bli denn\u011b vyp\u00edt, by m\u011blo odpov\u00eddat p\u0159ibli\u017en\u011b polovin\u011b va\u0161\u00ed celkov\u00e9 t\u011blesn\u00e9 hmotnosti. Nakonec se sna\u017ete co nejv\u00edce vyh\u00fdbat pit\u00ed limon\u00e1d a slazen\u00fdch n\u00e1poj\u016f.<\/p>\n

P\u0159ed a po kulturistick\u00e9 diet\u011b<\/h2>\n

Pokud jde o v\u00fdsledky, kter\u00e9 m\u016f\u017eete o\u010dek\u00e1vat od sv\u00e9 za\u010d\u00e1te\u010dnick\u00e9 kulturistick\u00e9 diety, stoj\u00ed za zm\u00ednku, \u017ee si m\u016f\u017eete b\u00fdt jisti ur\u010dit\u00fdmi pozitivn\u00edmi zm\u011bnami ve va\u0161\u00ed postav\u011b a vzhledu. Kulturistick\u00e1 dieta v\u00e1m zajist\u00ed zdrav\u00fd vzhled a kondici s \u010distou svalovou hmotou.<\/p>\n

Chcete-li v\u0161ak dos\u00e1hnout tvarovan\u00e9ho slo\u017een\u00ed t\u011bla, mus\u00edte sv\u016fj kulturistick\u00fd j\u00eddeln\u00ed\u010dek podpo\u0159it dob\u0159e koncipovan\u00fdm tr\u00e9ninkov\u00fdm programem, kter\u00fd se skl\u00e1d\u00e1 z kardia a posilov\u00e1n\u00ed.<\/p>\n

\"\"<\/p>\n

Z\u00e1v\u011bre\u010dn\u00e9 my\u0161lenky<\/h2>\n

D\u016fle\u017eitost dietn\u00edho pl\u00e1nu pro kulturistiku pro nov\u00e1\u010dky nelze p\u0159\u00edli\u0161 zd\u016fraz\u0148ovat. Mus\u00edte si ud\u011blat \u010das, abyste pochopili zdroj potravy, do kter\u00e9ho mus\u00edte zahrnout v\u00e1\u0161 dietn\u00ed pl\u00e1n<\/a>. V\u011bnujte pozornost t\u0159em makr\u016fm sacharid\u016f, b\u00edlkovin a tuk\u016f.<\/p>\n

M\u011bli byste se tak\u00e9 sna\u017eit j\u00edst v\u017edy \u010dist\u011b a p\u0159itom dodr\u017eovat 5 a\u017e 6 j\u00eddel denn\u011b. Tato j\u00eddla m\u016f\u017eete rozd\u011blit na sn\u00eddani, dopoledn\u00ed sva\u010dinu, ob\u011bd, poledn\u00ed sva\u010dinu, ve\u010de\u0159i a sva\u010dinu p\u0159ed span\u00edm (voliteln\u00e9).<\/p>\n

Abychom to shrnuli, m\u011bli byste se p\u0159ed zah\u00e1jen\u00edm jak\u00e9hokoli kulturistick\u00e9ho dietn\u00edho pl\u00e1nu poradit se sv\u00fdm l\u00e9ka\u0159em i osobn\u00edm tren\u00e9rem kulturistiky.<\/p>\n

Pokud chcete pomoc se zah\u00e1jen\u00edm dietn\u00edho pl\u00e1nu, m\u016f\u017eete se zde dnes zdarma spojit s IFBB PRO.<\/p>","protected":false},"excerpt":{"rendered":"

Va\u0161e strava je v kulturistice stejn\u011b d\u016fle\u017eit\u00e1 jako v\u00e1\u0161 cvi\u010debn\u00ed program. Ve skute\u010dnosti byste bez spr\u00e1vn\u00e9 stravy m\u011bli pot\u00ed\u017ee s efektivn\u00edm prov\u00e1d\u011bn\u00edm cvi\u010den\u00ed a tr\u00e9ninku s jak\u00fdmkoli smyslupln\u00fdm stupn\u011bm \u00fasp\u011bchu. J\u00eddlo, kter\u00e9 j\u00edte p\u0159ed, b\u011bhem a po tr\u00e9ninku, nejen vy\u017eiv\u00ed va\u0161e t\u011blo, ale [\u2026] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2872,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72],"tags":[],"class_list":{"0":"post-2854","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss"},"yoast_head":"\nHow to Sculpt your Body with a Bodybuilding Diet? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Master the Art of Body Sculpting with an Effective Bodybuilding 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\/vytvarovat-sve-telo-stravou\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Sculpt your Body with a Bodybuilding Diet? 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