[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.vuanch.cz\/jak-na-rust-svalove-hmoty\/#Article","mainEntityOfPage":"https:\/\/www.vuanch.cz\/jak-na-rust-svalove-hmoty\/","headline":"Jak na r\u016fst svalov\u00e9 hmoty?","name":"Jak na r\u016fst svalov\u00e9 hmoty?","description":"V\u011bd\u011bli jste, \u017ee va\u0161e t\u011blo m\u016f\u017ee ka\u017ed\u00fd t\u00fdden p\u0159ibrat p\u016fl kila svalov\u00e9 hmoty? Ale to je maximum, kter\u00fd si za t\u00fdden zvl\u00e1dnete vybudovat. Pokud bude v\u00e1\u0161 p\u0159\u00edjem kalori\u00ed p\u0159\u00edli\u0161 vysok\u00fd, p\u0159iberete krom\u011b svalov\u00e9 hmoty tak\u00e9 tuk, co\u017e nechcete. Jak\u00e9 jsou typy na to, abyste nabrali svalovou hmotu? Sn\u00eddan\u011b K vybudov\u00e1n\u00ed sval\u016f pot\u0159ebujete m\u00edt hodn\u011b energie, ... <a title=\"Jak na r\u016fst svalov\u00e9 hmoty?\" class=\"read-more\" href=\"https:\/\/www.vuanch.cz\/jak-na-rust-svalove-hmoty\/\">Read more<span class=\"screen-reader-text\">Jak na r\u016fst svalov\u00e9 hmoty?<\/span><\/a>","datePublished":"2023-03-28","dateModified":"2023-03-28","author":{"@type":"Person","@id":"https:\/\/www.vuanch.cz\/author\/#Person","name":"","url":"https:\/\/www.vuanch.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/5667bceccdce92893bac6a7981a373152a8b3fa0ab99c198ba0ac0b49a934248?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/5667bceccdce92893bac6a7981a373152a8b3fa0ab99c198ba0ac0b49a934248?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"vuanch.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.vuanch.cz\/wp-content\/uploads\/egg-sandwich-gc3be7bac6_640.jpg","url":"https:\/\/www.vuanch.cz\/wp-content\/uploads\/egg-sandwich-gc3be7bac6_640.jpg","height":0,"width":0},"url":"https:\/\/www.vuanch.cz\/jak-na-rust-svalove-hmoty\/","about":["N\u00e1kupy"],"wordCount":401,"articleBody":"   V\u011bd\u011bli jste, \u017ee va\u0161e t\u011blo m\u016f\u017ee ka\u017ed\u00fd t\u00fdden p\u0159ibrat p\u016fl kila svalov\u00e9 hmoty? Ale to je maximum, kter\u00fd si za t\u00fdden zvl\u00e1dnete vybudovat. Pokud bude v\u00e1\u0161 p\u0159\u00edjem kalori\u00ed p\u0159\u00edli\u0161 vysok\u00fd, p\u0159iberete krom\u011b svalov\u00e9 hmoty tak\u00e9 tuk, co\u017e nechcete.Jak\u00e9 jsou typy na to, abyste nabrali svalovou hmotu?Sn\u00eddan\u011bK vybudov\u00e1n\u00ed sval\u016f pot\u0159ebujete m\u00edt hodn\u011b energie, a s t\u00edm v\u00e1m m\u016f\u017ee pomoci sn\u00eddan\u011b. D\u00edky n\u00ed tak\u00e9 z\u016fstanete syt\u00ed a\u017e do dal\u0161\u00edho j\u00eddla. V\u00fd\u017eivn\u00e1 a chutn\u00e1 sn\u00eddan\u011b m\u016f\u017ee b\u00fdt tak\u00e9 prevence k tomu, abyste m\u011bli neodolateln\u00e9 chut\u011b vyj\u00edst ledni\u010dku plnou nezdrav\u00e9ho j\u00eddla. Nejlep\u0161\u00ed tipy na sn\u00eddan\u011b pro r\u016fst sval\u016f jsou vejce na nejr\u016fzn\u011bj\u0161\u00ed zp\u016fsoby, tvaroh nebo proteinov\u00e9 smoothie.Kvalitn\u00ed b\u00edlkovinySna\u017ete se p\u0159idat dostate\u010dnou d\u00e1vku protein\u016f do ka\u017ed\u00e9ho j\u00eddla. Proteiny jsou nejd\u016fle\u017eit\u011bj\u0161\u00ed l\u00e1tkou p\u0159i tvorb\u011b svalov\u00e9 hmoty. Mezi kvalitn\u00ed zdroje b\u00edlkovin \u0159ad\u00edme nap\u0159\u00edklad maso, a\u0165 u\u017e \u010derven\u00e9, nebo dr\u016fbe\u017e\u00ed, ryby, vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky, \u010do\u010dka, tofu, sem\u00ednka, o\u0159\u00ed\u0161ky. Vid\u00edte, \u017ee na v\u00fdb\u011br m\u00e1te skute\u010dn\u011b pestrou \u0161k\u00e1lu potravin.Sacharidy a\u017e po tr\u00e9ninkuSacharidy, pokud mo\u017eno za\u0159a\u010fte a\u017e po sv\u00fdch tr\u00e9ninc\u00edch. Jak omezit sacharidy? M\u00edsto sacharid\u016f si dejte t\u0159eba porci ovoce, nebo zeleniny. Ty sice tak\u00e9 obsahuj\u00ed sacharidy, ale v o dost men\u0161\u00edm mno\u017estv\u00ed ne\u017e t\u0159eba takov\u00e9 obilniny. Pokud si sacharidy d\u00e1v\u00e1te, sna\u017ete se je za\u0159adit a\u017e po silov\u00e9m tr\u00e9ninku.Silov\u00fd tr\u00e9ninkNic nepom\u016f\u017ee va\u0161im sval\u016fm tak, jako pravideln\u00e1 pohybov\u00e1 aktivita ve spojitosti se spr\u00e1vn\u00fdm j\u00eddeln\u00ed\u010dkem s dostatkem b\u00edlkovin. Zam\u011b\u0159te se p\u0159edev\u0161\u00edm na silov\u00fd tr\u00e9nink. Pokud si nejste jist\u00ed, jak s cvi\u010den\u00edm za\u010d\u00edt, ur\u010dit\u011b se pro za\u010d\u00e1tek vyplat\u00ed zaplatit si tren\u00e9ra, kter\u00fd v\u00e1m pom\u016f\u017ee.Dopl\u0148ky stravyM\u016f\u017eete tak\u00e9 vyu\u017e\u00edt r\u016fzn\u00e9 dopl\u0148ky stravy, kter\u00e9 v\u00e1m mohou pomoci s n\u00e1r\u016fstem svalov\u00e9 hmoty. Jedn\u00edm takov\u00fdm p\u0159\u00edpadem je ibutamoren. Jedn\u00e1 se o stimulant, kter\u00fd stimuluje tvorbu vlastn\u00edho r\u016fstov\u00e9ho hormonu.                                                                                                                                                                                                                                                                                                                                                                                                   "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak na r\u016fst svalov\u00e9 hmoty?","item":"https:\/\/www.vuanch.cz\/jak-na-rust-svalove-hmoty\/#breadcrumbitem"}]}]