{"id":2975,"date":"2023-10-19T11:22:21","date_gmt":"2023-10-19T11:22:21","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2975"},"modified":"2023-12-29T01:43:36","modified_gmt":"2023-12-29T01:43:36","slug":"mass-gain-and-muscle-building-diet","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/dieta-na-nabirani-hmoty-a-budovani-svalu\/","title":{"rendered":"Speci\u00e1ln\u00ed dieta pro nab\u00edr\u00e1n\u00ed hmoty a budov\u00e1n\u00ed sval\u016f"},"content":{"rendered":"<p>Budov\u00e1n\u00ed sval\u016f nen\u00ed jen o strukturovan\u00e9m tr\u00e9ninkov\u00e9m programu, kter\u00fd zahrnuje odpor, v\u00e1hu, s\u00edlu nebo vysoce intervalov\u00fd tr\u00e9nink (HIIT). Ve skute\u010dnosti je k nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty v\u00edce ne\u017e jen zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen.<\/p>\n<p>Budov\u00e1n\u00ed sval\u016f tak\u00e9 zahrnuje za\u010dlen\u011bn\u00ed dostate\u010dn\u00e9 doby na zotaven\u00ed po ka\u017ed\u00e9m tr\u00e9ninku, proto\u017ee to je doba, kdy se va\u0161e tr\u00e9novan\u00e9 svalov\u00e9 tk\u00e1n\u011b mohou samy opravit a zv\u00fd\u0161it svalovou hmotu v tomto procesu.<\/p>\n<p>Ale krom\u011b odpo\u010dinku a regenerace mus\u00edte spr\u00e1vn\u011b formulovat dietn\u00ed pl\u00e1n hromadn\u00e9ho n\u00e1r\u016fstu. Tento v\u00fd\u017eivov\u00fd program bude navr\u017een tak, aby poskytoval va\u0161im kostern\u00edm sval\u016fm b\u00edlkoviny pot\u0159ebn\u00e9 pro regeneraci a r\u016fst.<\/p>\n<p>Bude tak\u00e9 strukturov\u00e1n tak, aby zv\u00fd\u0161il va\u0161i energetickou hladinu pro efektivn\u00ed tr\u00e9nink t\u00edm, \u017ee zajist\u00ed, \u017ee va\u0161e spot\u0159eba tuk\u016f a sacharid\u016f ve strav\u011b odpov\u00edd\u00e1 va\u0161im denn\u00edm po\u017eadavk\u016fm.<\/p>\n<p>V tomto p\u0159\u00edsp\u011bvku pochop\u00edte d\u016fle\u017eitost v\u00fd\u017eivy v diet\u011b, v\u00fdhody diety pro n\u00e1r\u016fst hmoty a nejlep\u0161\u00ed potraviny pro budov\u00e1n\u00ed sval\u016f, kter\u00e9 byste dnes m\u011bli zahrnout do sv\u00e9ho j\u00eddeln\u00ed\u010dku pro hromadn\u00e9 nab\u00edr\u00e1n\u00ed.<br \/>\n<iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/zlQujZxyKr8?si=J-dV76gOwlJBIfTd\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>V\u00fdznam v\u00fd\u017eivy v diet\u011b<\/h2>\n<p>Zat\u00edmco j\u00eddlo je pro nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty naprosto nezbytn\u00e9, nesta\u010d\u00ed v\u00e1m jen mlsat nad jak\u00fdmkoliv j\u00eddlem, kter\u00e9 m\u016f\u017eete polo\u017eit. Po pravd\u011b \u0159e\u010deno, nem\u016f\u017eete se spol\u00e9hat na dietu s n\u00edzk\u00fdm obsahem \u017eivin, jako je ta, kterou poskytuj\u00ed vysokotu\u010dn\u00e9, vysoce kalorick\u00e9, zpracovan\u00e9 a nezdrav\u00e9 potraviny s vysok\u00fdm obsahem cukru.<\/p>\n<p>Za t\u00edmto \u00fa\u010delem by se va\u0161e dieta pro zv\u00fd\u0161en\u00ed hmotnosti m\u011bla skl\u00e1dat ze t\u0159\u00ed makro\u017eivin b\u00edlkovin, tuk\u016f a sacharid\u016f, ale v mno\u017estv\u00ed p\u0159esn\u011b odpov\u00eddaj\u00edc\u00edm va\u0161\u00ed denn\u00ed pot\u0159eb\u011b kalori\u00ed.<\/p>\n<p>Chcete-li z\u00edskat svalovou hmotu, mus\u00edte v podstat\u011b v\u00e9st dietu s nadbyte\u010dn\u00fdmi kaloriemi, proto\u017ee chcete m\u00edt mo\u017enost konzumovat v\u00edce kalori\u00ed, ne\u017e sp\u00e1l\u00edte b\u011bhem ka\u017edodenn\u00edch tr\u00e9nink\u016f.<\/p>\n<p>Protein, kter\u00fd konzumujete, vytvo\u0159\u00ed mno\u017estv\u00ed aminokyselin ve va\u0161em t\u011ble a za spr\u00e1vn\u00fdch podm\u00ednek tyto aminokyseliny podpo\u0159\u00ed zadr\u017eov\u00e1n\u00ed dus\u00edku, co\u017e pom\u00e1h\u00e1 stimulovat synt\u00e9zu protein\u016f C4 a C1INH ve va\u0161ich svalov\u00fdch tk\u00e1n\u00edch. Zv\u00fd\u0161en\u00e1 synt\u00e9za b\u00edlkovin ve va\u0161ich svalov\u00fdch tk\u00e1n\u00edch pak povede k n\u00e1r\u016fstu hmoty.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2979\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/The-Importance-of-Nutrition-in-Dieting-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<p>P\u0159id\u00e1n\u00ed zdrav\u00fdch tuk\u016f do denn\u00edch j\u00eddel, zejm\u00e9na dietn\u00edch tuk\u016f z\u00edskan\u00fdch z o\u0159ech\u016f a semen, pom\u016f\u017ee zv\u00fd\u0161it va\u0161i energetickou hladinu zv\u00fd\u0161en\u00edm rychlosti metabolismu, co\u017e vede k termogenezi.<\/p>\n<p>Termogeneze je zv\u00fd\u0161en\u00ed va\u0161\u00ed t\u011blesn\u00e9 teploty a tomuto t\u011blesn\u00e9mu teplu bude va\u0161e t\u011blo p\u0159irozen\u011b \u010delit prost\u0159ednictv\u00edm stimulace va\u0161ich potn\u00edch \u017el\u00e1z, aby produkovaly v\u00edce potu, aby se va\u0161e t\u011blesn\u00e9 teplo ochladilo.<\/p>\n<p>A co v\u00edc, zv\u00fd\u0161en\u00ed va\u0161eho metabolismu, zv\u00fd\u0161en\u00e1 termogeneze a pokra\u010duj\u00edc\u00ed homeost\u00e1za povedou k n\u00e1r\u016fstu spalov\u00e1n\u00ed tuk\u016f, co\u017e v\u00e1m m\u016f\u017ee pomoci dos\u00e1hnout n\u00e1r\u016fstu \u0161t\u00edhl\u00e9, such\u00e9 a c\u00e9vn\u00ed svaloviny.<\/p>\n<p>Lipol\u00fdza (spalov\u00e1n\u00ed tuk\u016f) je tak\u00e9 skv\u011bl\u00e1 pro va\u0161i kulturistiku, proto\u017ee spalov\u00e1n\u00ed p\u0159ebyte\u010dn\u00e9ho tuku v\u00e1m poskytne energetick\u00e9 palivo pot\u0159ebn\u00e9 k prov\u00e1d\u011bn\u00ed va\u0161ich ka\u017edodenn\u00edch tr\u00e9nink\u016f, co\u017e samoz\u0159ejm\u011b zv\u00fd\u0161\u00ed va\u0161e \u0161ance na nabr\u00e1n\u00ed svalov\u00e9 hmoty.<\/p>\n<p>Sacharidy, kter\u00e9 j\u00edte, v\u00e1m pomohou poskytnout energetick\u00e9 palivo pro v\u00e1\u0161 tr\u00e9nink. Zat\u00edmco jednoduch\u00e9 sacharidy ze zpracovan\u00e9ho nebo nezdrav\u00e9ho j\u00eddla v\u00e1m kr\u00e1tkodob\u011b dodaj\u00ed energii, komplexn\u00ed sacharidy ze zeleniny a nap\u0159\u00edklad hn\u011bd\u00e9 r\u00fd\u017ee v\u00e1m poskytnou energetick\u00e9 palivo, kter\u00e9 vydr\u017e\u00ed mnohem d\u00e9le.<\/p>\n<p>To spolu se skute\u010dnost\u00ed, \u017ee kalorie z\u00edskan\u00e9 z komplexn\u00edch sacharid\u016f budou mnohem zdrav\u011bj\u0161\u00ed ne\u017e jednoduch\u00e9 sacharidy, kter\u00e9 m\u016f\u017eete z\u00edskat ze zpracovan\u00fdch nebo rafinovan\u00fdch potravin.<\/p>\n<p>Va\u0161e strava nebude kompletn\u00ed bez spr\u00e1vn\u00e9ho mno\u017estv\u00ed miner\u00e1l\u016f a vitam\u00edn\u016f. Tyto mikro\u017eiviny mohou krom\u011b zv\u00fd\u0161en\u00ed metabolismu pomoci zv\u00fd\u0161it n\u011bkolik hormon\u00e1ln\u00edch funkc\u00ed ve va\u0161em t\u011ble.<\/p>\n<p>Miner\u00e1ly a vitam\u00edny lze z\u00edskat z ovoce a zeleniny, tak\u017ee se ujist\u011bte, \u017ee va\u0161e strava obsahuje krom\u011b doporu\u010den\u00e9 rovnov\u00e1hy sacharid\u016f, b\u00edlkovin a tuk\u016f tak\u00e9 dostate\u010dn\u00e9 mno\u017estv\u00ed mikro\u017eivin pro v\u00e1\u0161 ka\u017edodenn\u00ed tr\u00e9ninkov\u00fd re\u017eim.<\/p>\n<h2>Je bezpe\u010dn\u00e9 dr\u017eet dietu?<\/h2>\n<p>Ka\u017ed\u00fd dr\u017e\u00ed tu \u010di onu dietu, a\u0165 o tom v\u00edme nebo ne. Ale i kdy\u017e nemus\u00edme dodr\u017eovat svou pravidelnou stravu n\u00e1bo\u017eensky a m\u016f\u017eeme p\u0159\u00edle\u017eitostn\u011b konzumovat rafinovan\u00e9 nebo zpracovan\u00e9 potraviny s v\u00edce kalori\u00ed, ne\u017e ve skute\u010dnosti pot\u0159ebujeme, dieta pro hromadn\u00fd n\u00e1r\u016fst vy\u017eaduje mnohem v\u00edce discipl\u00edny.<\/p>\n<p>Je to kv\u016fli seri\u00f3znosti, kter\u00e1 je vy\u017eadov\u00e1na pro udr\u017een\u00ed svalov\u00e9 hmoty, \u017ee mus\u00edte nejprve absolvovat d\u016fkladnou l\u00e9ka\u0159skou prohl\u00eddku, ne\u017e se porad\u00edte s dietologem nebo odborn\u00edkem na v\u00fd\u017eivu o tom, jak\u00e1 dieta na nab\u00edr\u00e1n\u00ed hmoty by byla nejlep\u0161\u00ed pro v\u00e1\u0161 objemov\u00fd program.<\/p>\n<p>Va\u0161e l\u00e9ka\u0159sk\u00e1 prohl\u00eddka v\u00e1m pom\u016f\u017ee zjistit, zda jste ve skv\u011bl\u00e9 fyzick\u00e9 kondici, abyste mohli provozovat tr\u00e9ninkov\u00fd i objemov\u00fd dietn\u00ed program. Pokud jste fyzicky skv\u011bl\u00ed a du\u0161evn\u011b stabiln\u00ed, nem\u011bli byste m\u00edt \u017e\u00e1dn\u00e9 skute\u010dn\u00e9 probl\u00e9my s konkr\u00e9tn\u00ed dietou pro hromadn\u00fd p\u0159\u00edr\u016fstek.<\/p>\n<p>Mus\u00edte v\u0161ak b\u00fdt opatrn\u00ed, zejm\u00e9na s ohledem na typ potravin, kter\u00e9 za\u0159azujete do sv\u00e9ho j\u00eddeln\u00ed\u010dku. Ujist\u011bte se, \u017ee nezahrnujete potraviny, na kter\u00e9 jste alergi\u010dt\u00ed, proto\u017ee tyto potraviny mohou b\u00fdt \u0161kodliv\u00e9 nejen pro va\u0161i dietu a tr\u00e9ninkov\u00fd program, ale tak\u00e9 pro va\u0161e celkov\u00e9 zdrav\u00ed.<\/p>\n<p>Tak\u00e9 m\u016f\u017eete provozovat bezpe\u010dnou objemovou dietu, pokud se budete \u0159\u00eddit t\u011bmito tipy:<\/p>\n<h3>#1. Denn\u011b vypijte asi p\u016fl galonu (2,5 litru) vody<\/h3>\n<p>Voda je naprosto nezbytn\u00e1 pro va\u0161i stravu, tr\u00e9nink a celkov\u00e9 zdrav\u00ed. T\u00edm, \u017ee se budete udr\u017eovat hydratovan\u00ed, podpo\u0159\u00edte svalovou hypertrofii, proto\u017ee voda pom\u00e1h\u00e1 zv\u00fd\u0161it objem bun\u011bk.<\/p>\n<p>M\u011bli byste se v\u0161ak vyvarovat nahrazen\u00ed vody jin\u00fdmi n\u00e1poji, jako jsou limon\u00e1dy, co\u017e m\u016f\u017ee b\u00fdt \u0161kodliv\u00e9 pro v\u00e1\u0161 objemov\u00fd program.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2981\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/drink-water-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#2. Jezte ka\u017ed\u00e9 t\u0159i (3) hodiny<\/h3>\n<p>M\u00edsto toho, abyste se pokou\u0161eli spot\u0159ebovat v\u0161echny sv\u00e9 denn\u00ed kalorie na jedno posezen\u00ed, m\u011bli byste zkusit rozlo\u017eit doporu\u010den\u00e9 kalorie b\u011bhem dne konzumac\u00ed n\u011bkolika j\u00eddel.<\/p>\n<p>M\u016f\u017eete m\u00edt a\u017e \u0161est (6) j\u00eddel denn\u011b a j\u00edte ka\u017ed\u00e9 t\u0159i (3) hodiny, abyste zv\u00fd\u0161ili spot\u0159ebu kalori\u00ed. V\u0161imn\u011bte si, \u017ee k nabr\u00e1n\u00ed svalov\u00e9 hmoty mus\u00edte zkonzumovat v\u00edce kalori\u00ed, ne\u017e ve skute\u010dnosti sp\u00e1l\u00edte b\u011bhem sv\u00e9ho denn\u00edho tr\u00e9ninkov\u00e9ho re\u017eimu.<\/p>\n<p>Ujist\u011bte se, \u017ee v\u0161echna va\u0161e j\u00eddla obsahuj\u00ed spr\u00e1vn\u00fd pom\u011br makro\u017eivin a mikro\u017eivin, jak doporu\u010duje v\u00e1\u0161 dietolog.<\/p>\n<p>Spr\u00e1vn\u00e9 mno\u017estv\u00ed aminokyselin a gluk\u00f3zy v t\u011ble stimuluje regeneraci a r\u016fst kostern\u00edho svalstva.<\/p>\n<h3>#3. Cvi\u010dte 3x a\u017e 5x t\u00fddn\u011b<\/h3>\n<p>Posledn\u00ed v\u011bc, kterou chcete, je, aby se va\u0161e kalorie zm\u011bnily na t\u011blesn\u00fd tuk, nikoli na svaly. Abyste se tomu vyhnuli, mus\u00edte m\u00edt tr\u00e9ninkov\u00fd program, kter\u00fd v\u00e1m umo\u017en\u00ed zapojit se do HIIT nebo silov\u00e9ho tr\u00e9ninku a kardio cvi\u010den\u00ed 3 a\u017e 5kr\u00e1t t\u00fddn\u011b.<\/p>\n<p>Budete pot\u0159ebovat asi dva (2) dny odpo\u010dinku, abyste se zotavili z vysoce intenzivn\u00edho a silov\u00e9ho tr\u00e9ninku. B\u011bhem t\u00e9to doby se po\u0161kozen\u00e1 svalov\u00e1 tk\u00e1\u0148 zahoj\u00ed a hypertrofie bude podporov\u00e1na d\u00edky p\u0159\u00edtomnosti dostate\u010dn\u00e9ho mno\u017estv\u00ed aminokyselin poch\u00e1zej\u00edc\u00edch z potravinov\u00fdch zdroj\u016f bohat\u00fdch na b\u00edlkoviny ve va\u0161\u00ed strav\u011b pro nab\u00edr\u00e1n\u00ed hmoty.<\/p>\n<p>Pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f byste m\u011bli znovu nav\u0161t\u00edvit dietologa a osobn\u00edho tren\u00e9ra kulturistiky, aby vy\u0159e\u0161il v\u00e1\u0161 j\u00eddeln\u00ed\u010dek, suplementaci a tr\u00e9ninkov\u00fd program.<\/p>\n<p>Pouze kdy\u017e u\u010din\u00edte spr\u00e1vn\u00e1 rozhodnut\u00ed a napl\u00e1nujete si l\u00e9ka\u0159skou prohl\u00eddku se sv\u00fdm l\u00e9ka\u0159em, porad\u00edte se s dietologem a tren\u00e9rem kulturistiky, m\u016f\u017eete s jistotou pova\u017eovat doporu\u010denou dietu za bezpe\u010dnou pro \u00fa\u010dely budov\u00e1n\u00ed sval\u016f.<\/p>\n<h2>P\u0159\u00edr\u016fstek hmoty: V\u00fdhody diety a jak to funguje<\/h2>\n<p>Jak ji\u017e bylo zm\u00edn\u011bno, va\u0161e dieta pro n\u00e1r\u016fst hmoty pom\u016f\u017ee p\u0159i podpo\u0159e svalov\u00e9 opravy a r\u016fstu.<\/p>\n<p>D\u00edky diet\u011b bohat\u00e9 na b\u00edlkoviny zv\u00fd\u0161\u00edte mno\u017estv\u00ed aminokyselin v krevn\u00edm \u0159e\u010di\u0161ti, kter\u00e9 pak m\u016f\u017ee zv\u00fd\u0161it retenci dus\u00edku, co\u017e vytv\u00e1\u0159\u00ed prost\u0159ed\u00ed umo\u017e\u0148uj\u00edc\u00ed zv\u00fd\u0161enou synt\u00e9zu b\u00edlkovin v tk\u00e1n\u00edch kostern\u00edho svalstva. S n\u00e1r\u016fstem synt\u00e9zy b\u00edlkovin ve va\u0161ich svalov\u00fdch tk\u00e1n\u00edch za\u017eijete rychlou opravu a r\u016fst sval\u016f.<\/p>\n<p>Zdrav\u00e9 tuky ze semen a o\u0159ech\u016f nastartuj\u00ed v\u00e1\u0161 metabolismus, kter\u00fd pak podpo\u0159\u00ed spalov\u00e1n\u00ed tuk\u016f procesem termogeneze a homeost\u00e1zy.<\/p>\n<p>Krom\u011b toho proces lipol\u00fdzy dod\u00e1 va\u0161im svalov\u00fdm tk\u00e1n\u00edm s\u00edlu navozuj\u00edc\u00ed v\u00fd\u017eivu p\u0159em\u011bnou p\u0159ebyte\u010dn\u00e9ho t\u011blesn\u00e9ho tuku na tolik pot\u0159ebn\u00e9 energetick\u00e9 palivo.<\/p>\n<p>Komplexn\u00ed sacharidy v\u00e1m poskytnou energii na del\u0161\u00ed dobu, co\u017e je skv\u011bl\u00e9 pro va\u0161e tr\u00e9ninky, proto\u017ee budete m\u00edt dostatek energie pot\u0159ebn\u00e9 k \u00fasp\u011b\u0161n\u00e9mu dokon\u010den\u00ed va\u0161ich denn\u00edch tr\u00e9nink\u016f.<\/p>\n<p>Krom\u011b pos\u00edlen\u00ed imunitn\u00edho syst\u00e9mu podpo\u0159\u00ed miner\u00e1ly a vitam\u00edny produkci kolagenu, kter\u00fd zv\u00fd\u0161\u00ed hustotu tk\u00e1n\u00ed, vaz\u016f, chrupavek a kost\u00ed.<\/p>\n<p>P\u0159edejdete tak drobn\u00fdm nebo t\u011b\u017ek\u00fdm zran\u011bn\u00edm sval\u016f nebo kost\u00ed a z\u00e1rove\u0148 podpo\u0159\u00edte rychl\u00e9 zotaven\u00ed, pokud a kdy\u017e k takov\u00fdm zran\u011bn\u00edm dojde.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2982\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet.png\" alt=\"\" width=\"816\" height=\"429\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet.png 816w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-300x158.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-768x404.png 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-18x9.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-561x295.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-265x139.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-531x279.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-364x191.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-728x383.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-608x320.png 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Mass-gain-with-diet-758x399.png 758w\" sizes=\"(max-width: 816px) 100vw, 816px\" \/><\/p>\n<h2>Jak\u00e9 potraviny na budov\u00e1n\u00ed sval\u016f p\u0159idat do sv\u00e9ho j\u00eddeln\u00ed\u010dku?<\/h2>\n<p>Je samoz\u0159ejmost\u00ed, \u017ee lidsk\u00e9 t\u011blo pot\u0159ebuje a\u017e 20 r\u016fzn\u00fdch typ\u016f aminokyselin, aby mohlo spr\u00e1vn\u011b r\u016fst a fungovat.<\/p>\n<p>Existuje v\u0161ak dev\u011bt esenci\u00e1ln\u00edch aminokyselin, kter\u00e9 lze konzumovat z potravinov\u00fdch zdroj\u016f na b\u00e1zi b\u00edlkovin, jako jsou vejce, ku\u0159ec\u00ed maso, libov\u00e9 hov\u011bz\u00ed maso, tvaroh, losos, fazole, tofu, tempeh, tu\u0148\u00e1k, \u0159eck\u00fd jogurt a ara\u0161\u00eddy.<\/p>\n<p>Ve skute\u010dnosti,<\/p>\n<ul>\n<li>Jedno vejce obsahuje krom\u011b vitam\u00edn\u016f B a zdrav\u00fdch tuk\u016f p\u0159ibli\u017en\u011b \u0161est (6) gram\u016f (gm) b\u00edlkovin.<\/li>\n<li>S ku\u0159ec\u00edmi prsy se p\u0159ibl\u00ed\u017e\u00edte k 26 gram\u016fm b\u00edlkovin na t\u0159i unce, zat\u00edmco libov\u00e9 hov\u011bz\u00ed maso v\u00e1m tak\u00e9 poskytne kreatin, co\u017e je slou\u010denina zvy\u0161uj\u00edc\u00ed v\u00fdkon.<\/li>\n<li>S tvarohem z\u00edsk\u00e1te 25 gram\u016f b\u00edlkovin\/porce krom\u011b v\u00e1pn\u00edku, co\u017e je skv\u011bl\u00e9 pro zv\u00fd\u0161en\u00ed hustoty kost\u00ed.<\/li>\n<li>Losos je tu\u010dn\u00e1 ryba, kter\u00e1 je bohat\u00e1 na b\u00edlkoviny a omega 3 mastn\u00e9 kyseliny, kter\u00e9 podporuj\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty.<\/li>\n<li>Na trhu jsou k dispozici r\u016fzn\u00e9 fazole, ale ty nejb\u011b\u017en\u011bj\u0161\u00ed, v\u010detn\u011b fazol\u00ed ledvinov\u00fdch, \u010dern\u00fdch fazol\u00ed a fazol\u00ed pinto, obsahuj\u00ed a\u017e 15 gram\u016f b\u00edlkovin na \u0161\u00e1lek. Fazole tak\u00e9 obsahuj\u00ed vl\u00e1kninu, kter\u00e1 je skv\u011bl\u00e1 pro va\u0161e za\u017e\u00edv\u00e1n\u00ed, stejn\u011b jako mnoho z\u00e1kladn\u00edch miner\u00e1l\u016f a vitam\u00edn\u016f pro pos\u00edlen\u00ed hormon\u00e1ln\u00edch funkc\u00ed IGF-1 a HGH.<\/li>\n<li>Tofu a tempeh jsou vyrobeny ze s\u00f3jov\u00fdch bob\u016f a poskytuj\u00ed v\u00e1m nejen b\u00edlkoviny, ale tak\u00e9 mikro\u017eiviny.<\/li>\n<li>Tu\u0148\u00e1k m\u00e1 asi 20 gram\u016f b\u00edlkovin obsa\u017een\u00fdch ve 3 unc\u00edch a \u0159eck\u00fd jogurt je sva\u010dina bohat\u00e1 na b\u00edlkoviny vhodn\u00e1 pro jakoukoli dietu s p\u0159ib\u00fdvaj\u00edc\u00edm masem.<\/li>\n<li>Ara\u0161\u00eddy obsahuj\u00ed 17 gram\u016f b\u00edlkovin na p\u016fl \u0161\u00e1lku.<\/li>\n<\/ul>\n<p>V\u00e1\u0161 dietolog m\u016f\u017ee tak\u00e9 doplnit va\u0161i denn\u00ed pot\u0159ebu b\u00edlkovin v potravin\u00e1ch o proteinov\u00e9 pr\u00e1\u0161ky, jako je syrov\u00e1tkov\u00fd protein.<\/p>\n<p>Pro svou denn\u00ed pot\u0159ebu sacharid\u016f m\u016f\u017eete konzumovat komplexn\u00ed sacharidy poskytovan\u00e9 potravinami, jako je quinoa, kter\u00e1 obsahuje asi 40 gram\u016f sacharid\u016f a tak\u00e9 8 gram\u016f b\u00edlkovin na \u0161\u00e1lek.<\/p>\n<p>M\u016f\u017eete tak\u00e9 p\u0159idat hn\u011bdou r\u00fd\u017ei, celozrnn\u00fd chl\u00e9b, t\u011bstoviny a listovou zeleninu, jako je \u0161pen\u00e1t, ke sv\u00fdm ka\u017edodenn\u00edm komplexn\u00edm po\u017eadavk\u016fm na sacharidy.<\/p>\n<p>Pro sv\u00e9 zdrav\u00e9 tuky m\u016f\u017eete zahrnout sem\u00ednka a o\u0159echy, jako jsou d\u00fd\u0148ov\u00e1 sem\u00ednka, slune\u010dnicov\u00e1 sem\u00ednka, vla\u0161sk\u00e9 o\u0159echy, ke\u0161u o\u0159echy a mandle. Olivov\u00fd olej je tak\u00e9 skv\u011bl\u00fdm zdrojem zdrav\u00fdch tuk\u016f pro va\u0161i dietu.<\/p>\n<h2>Z\u00e1v\u011br<\/h2>\n<p>Nejlep\u0161\u00ed potraviny pro budov\u00e1n\u00ed sval\u016f se mohou li\u0161it od \u010dlov\u011bka k \u010dlov\u011bku v z\u00e1vislosti na n\u011bkolika faktorech, v\u010detn\u011b potravinov\u00fdch alergi\u00ed a probl\u00e9m\u016f s toleranc\u00ed.<\/p>\n<p>Je proto d\u016fle\u017eit\u00e9, abyste se p\u0159edt\u00edm, ne\u017e za\u010dnete s dietou pro hromadn\u00fd p\u0159\u00edr\u016fstek a objemov\u00fdm tr\u00e9ninkov\u00fdm programem, poradili se sv\u00fdm l\u00e9ka\u0159em, dietologem a zku\u0161en\u00fdm tren\u00e9rem kulturistiky.<\/p>\n<p>Pokud pot\u0159ebujete pomoc s va\u0161\u00ed stravou pro budov\u00e1n\u00ed sval\u016f, m\u016f\u017eete si zde dnes popov\u00eddat s IFBB PRO.<\/p>","protected":false},"excerpt":{"rendered":"<p>Budov\u00e1n\u00ed sval\u016f nen\u00ed jen o strukturovan\u00e9m tr\u00e9ninkov\u00e9m programu, kter\u00fd zahrnuje odpor, v\u00e1hu, s\u00edlu nebo vysoce intervalov\u00fd tr\u00e9nink (HIIT). Ve skute\u010dnosti je k nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty v\u00edce ne\u017e jen zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen. Budov\u00e1n\u00ed sval\u016f tak\u00e9 zahrnuje za\u010dlen\u011bn\u00ed dostate\u010dn\u00e9 doby na regeneraci po ka\u017ed\u00e9m tr\u00e9ninku, proto\u017ee pr\u00e1v\u011b tehdy jsou va\u0161e tr\u00e9novan\u00e9 svalov\u00e9 tk\u00e1n\u011b schopn\u00e9 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/dieta-na-nabirani-hmoty-a-budovani-svalu\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2984,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":{"0":"post-2975","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>Special Mass Gain and Muscle Building Diet - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Elevate your muscle-building journey with a specialized diet for mass gain.\" \/>\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\/dieta-na-nabirani-hmoty-a-budovani-svalu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Special Mass Gain and Muscle Building Diet - 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