{"id":24864,"date":"2021-03-26T00:01:00","date_gmt":"2021-03-25T23:01:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/cyklistika-10-bilkovinnych-svacinek-po-treninku\/"},"modified":"2021-09-15T13:30:34","modified_gmt":"2021-09-15T11:30:34","slug":"cyklistika-10-bilkovinnych-svacinek-po-treninku","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-10-bilkovinnych-svacinek-po-treninku\/","title":{"rendered":"Cyklistika: 10 b\u00edlkovinn\u00fdch sva\u010dinek po tr\u00e9ninku"},"content":{"rendered":"<p><b><\/b><span style=\"font-weight: 400;\">Pokud jste cyklista nebo se v\u011bnujete jak\u00e9mukoliv jin\u00e9mu sportu, mo\u017en\u00e1 jste sly\u0161eli, \u017ee sportovci mus\u00ed konzumovat v\u00edce b\u00edlkovin, ne\u017e je norm\u00e1ln\u011b doporu\u010deno, jinak m\u016f\u017ee b\u00fdt ovlivn\u011bn jejich v\u00fdkon. \u00da\u010delem tohoto blogu nen\u00ed diskutovat, zda <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18577776\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">je to pravda<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23908602\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">nebo ne<\/span><\/a><span style=\"font-weight: 400;\"> (to je na dal\u0161\u00ed dlouh\u00fd \u010dl\u00e1nek), ale poskytnout v\u00e1m n\u011bkolik fakt\u016f k objasn\u011bn\u00ed informace:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/43411\/WHO_TRS_935_eng.pdf?ua=1\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">Doporu\u010den\u00ed WHO<\/span><\/a><span style=\"font-weight: 400;\"> pro dosp\u011bl\u00e9ho je 0,83 g b\u00edlkovin na kg t\u011blesn\u00e9 hmotnosti denn\u011b.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Podle n\u011bkter\u00fdch studi\u00ed by cyklist\u00e9 m\u011bli j\u00edst 1,2 g a\u017e 1,4 g b\u00edlkovin na kg t\u011blesn\u00e9 hmotnosti denn\u011b.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">J\u00edzda na kole spaluje energii, tak\u017ee je logick\u00e9 myslet se, \u017ee bychom m\u011bli j\u00edst v\u00edce b\u00edlkovin jednodu\u0161e proto, \u017ee pot\u0159ebujeme v\u00edce energie .<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">V z\u00e1padn\u00edm sv\u011bt\u011b v\u0161ak j\u00edme v\u00edce b\u00edlkovin, ne\u017e je doporu\u010deno:<\/span><\/li>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nutrition.org.uk\/nutritionscience\/nutrients-food-and-ingredients\/protein.html?start=2\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">Ve Velk\u00e9 Brit\u00e1nii<\/span><\/a><span style=\"font-weight: 400;\"> je doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem 56 g pro mu\u017ee a 45 g pro \u017eeny. Brit\u0161t\u00ed mu\u017ei konzumuj\u00ed 88 g denn\u011b a britsk\u00e9 \u017eeny 64 g denn\u011b.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.fen.org.es\/anibes\/archivos\/documentos\/ANIBES_numero_3.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">Ve \u0160pan\u011blsku 16,8% denn\u00edho p\u0159\u00edjmu kalori\u00ed poch\u00e1z\u00ed z b\u00edlkovin.<\/span><\/a><span style=\"font-weight: 400;\"> Doporu\u010den\u00ed EFSA je 15%.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">Ve Spojen\u00fdch st\u00e1tech<\/span><\/a><span style=\"font-weight: 400;\"> p\u0159esahuje polovina populace doporu\u010den\u00fd p\u0159\u00edjem b\u00edlkovin.<\/span><\/li>\n<\/ul>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2021\/07\/consumo-de_proteina.png\" alt=\"\" title=\"\"><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vzhledem k doporu\u010den\u00edm a tomu, co vlastn\u011b j\u00edme, je t\u0159eba p\u0159ehodnotit informaci o p\u0159\u00edsunu b\u00edlkovin. Pokud budeme dodr\u017eovat zdravou a vyv\u00e1\u017eenou dietu, nebudeme trp\u011bt nedostatkem b\u00edlkovin. Proto si uk\u00e1\u017eeme 10 jednoduch\u00fdch, rychl\u00fdch a cenov\u011b dostupn\u00fdch n\u00e1pad\u016f na sva\u010diny, abyste po tr\u00e9ninku nekonzumovali proteinov\u00e9 n\u00e1poje, ale dali si norm\u00e1ln\u00ed zdrav\u00e9 j\u00eddlo.<\/span><\/p>\n<p><b>Va\u0159en\u00e1 vaj\u00ed\u010dka s brokolic\u00ed a mrkv\u00ed na p\u00e1\u0159e<\/b><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2021\/07\/1_a5776c72-2f73-4e86-8e79-4d01beb961f3.jpg\" alt=\"\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Uva\u0159te dv\u011b vejce natvrdo (10\u201312 minut ve vrouc\u00ed vod\u011b). Oloupejte je a ulo\u017ete do chladni\u010dky.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">100 g brokolice a 100 g oloupan\u00e9 mrkve nakr\u00e1jejte na velk\u00e9 kousky. Va\u0159te v p\u00e1\u0159e nebo v mikrovlnn\u00e9 troub\u011b (5 minut p\u0159i nejvy\u0161\u0161\u00ed \u00farovni v\u00fdkonu se dv\u011bma l\u017e\u00edcema vody v n\u00e1dob\u011b p\u0159ikryt\u00e9 tal\u00ed\u0159em). Va\u0159en\u00e9 \u201cal dente\u201d neztrat\u00ed barvu. Nechte je vychladnout a\u00a0 ulo\u017ete do chladni\u010dky.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Po p\u0159\u00edjezdu dom\u016f otev\u0159ete ledni\u010dku, nakr\u00e1j\u00edte vejce na pl\u00e1tky, p\u0159id\u00e1te brokolici a mrkev, kousek olivov\u00e9ho oleje, s\u016fl, ko\u0159en\u00ed a pochutn\u00e1te si. Obsah celkem 16 g b\u00edlkovin a 262 kalori\u00ed.<\/span><\/p>\n<p><b>S\u00e1\u010dek su\u0161en\u00e9ho ovoce a o\u0159ech\u016f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Nejjednodu\u0161\u0161\u00ed ob\u010derstven\u00ed ze v\u0161ech. O\u0159echy jsou dobr\u00fdm zdrojem b\u00edlkovin, zejm\u00e9na ara\u0161\u00eddy (25,2 g b\u00edlkovin na 100 g), mandle (18,7) a pist\u00e1cie (17,6), ale tak\u00e9 ke\u0161u (17,2), vla\u0161sk\u00e9 o\u0159echy (14,4) a l\u00edskov\u00e9 o\u0159echy (12). Vyberte si p\u0159\u00edrodn\u00ed nebo pra\u017een\u00e9 , ne sma\u017een\u00e9 nebo solen\u00e9. Bu\u010fte opatrn\u00ed: o\u0159echy jsou vysoce kalorick\u00e9 potraviny, kter\u00e9 se daj\u00ed snadno p\u0159ehnat. Hrstka pist\u00e1ci\u00ed (562 kalori\u00ed na 100 g) je v\u0161ak lep\u0161\u00ed ne\u017e dv\u011b koblihy (470 kalori\u00ed).<\/span><\/p>\n<p><b>Hummus se surovou zeleninou<\/b><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2021\/07\/2.jpg\" alt=\"\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">Dom\u00e1c\u00ed hummus se vyr\u00e1b\u00ed velmi snadno, ale m\u016f\u017eete ho koupit tak\u00e9 v obchod\u011b. Obvykle b\u00fdv\u00e1 docela zdrav\u00fd, vyroben na z\u00e1klad\u011b p\u016fvodn\u00edho receptu a ingredienc\u00ed. Cizrna je dobr\u00fdm zdrojem b\u00edlkovin (18,6 g na 100 g) se v\u0161emi esenci\u00e1ln\u00edmi aminokyselinami (jen s n\u00edzk\u00fdm obsahem methioninu) a surov\u00e1 zelenina tak\u00e9 pom\u00e1h\u00e1 s hydratac\u00ed. M\u016f\u017eete pou\u017e\u00edt celer, \u010dervenou, \u017elutou nebo zelenou papriku, mrkvov\u00e9 prou\u017eky nebo pl\u00e1tky, \u010dekanku, atd.<\/span><\/p>\n<p><b>Tvaroh s d\u00fd\u0148ov\u00fdmi sem\u00ednky a bor\u016fvkami<\/b><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2021\/07\/3.jpg\" alt=\"\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">Ml\u00e9\u010dn\u00e9 v\u00fdrobky jsou dobr\u00fdm zdrojem b\u00edlkovin a tvaroh m\u00e1 tak\u00e9 n\u00edzk\u00fd obsah tuku. 100 g obsahuje asi 13 g b\u00edlkovin. P\u0159idejte d\u00fd\u0148ov\u00e1 sem\u00ednka (24 g b\u00edlkovin na 100 g) a bor\u016fvky (voda, drasl\u00edk, uhlohydr\u00e1ty a vitam\u00edny) a dostanete perfektn\u00ed sva\u010dinu, kter\u00e1 vr\u00e1t\u00ed va\u0161e t\u011blo do star\u00fdch kolej\u00ed. M\u016f\u017eete pou\u017e\u00edt jak\u00e9koliv jin\u00e9 sez\u00f3nn\u00ed ovoce, r\u016fzn\u00e1 sem\u00ednka nebo o\u0159echy. S velmi mal\u00fdmi sem\u00ednky, jako je chia nebo sezam, bu\u010fte opatrn\u00ed: pokud je nenamelete, mohou zp\u016fsobit lehk\u00e9 za\u017e\u00edvac\u00ed pot\u00ed\u017ee.<\/span><\/p>\n<p><b>Jogurt s ovesn\u00fdmi vlo\u010dkami a sez\u00f3nn\u00edm ovocem<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Je\u0161t\u011b jednodu\u0161\u0161\u00ed ne\u017e ten p\u0159edchoz\u00ed. Sm\u00edchejte 125 g odst\u0159ed\u011bn\u00e9ho jogurtu (5,4 g b\u00edlkoviny) s ovesn\u00fdmi vlo\u010dkami (13,5 g b\u00edlkoviny) a kouskem jak\u00e9hokoli sez\u00f3nn\u00edho ovoce. Ban\u00e1ny a kiwi jsou sladk\u00e9 a chutn\u00e9 z\u00e1rove\u0148. Skv\u011bl\u00fd je tak\u00e9 ananas a trochu sko\u0159ice.<\/span><\/p>\n<p><b>Jable\u010dn\u00e9 sendvi\u010de s pist\u00e1ciemi a ara\u0161\u00eddov\u00fdm m\u00e1slem<\/b><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2021\/07\/4.jpg\" alt=\"\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">Zde budeme pou\u017e\u00edvat jablka, jako by to byly pl\u00e1tky chleba. Jednodu\u0161e nakr\u00e1jejte sv\u00e9 obl\u00edben\u00e9 jablko na pl\u00e1tky, jedno pot\u0159ete ara\u0161\u00eddov\u00fdm m\u00e1slem (26 g b\u00edlkovin na 100 g), nasekejte pist\u00e1cie (17,6) a dejte je na ara\u0161\u00eddov\u00e9 m\u00e1slo. Vezm\u011bte dal\u0161\u00ed pl\u00e1tek jablka, polo\u017ete ho nahoru a dobrou chu\u0165!<\/span><\/p>\n<p><b>Popcorn a odtu\u010dn\u011bn\u00fd \u010dokol\u00e1dov\u00fd milkshake<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Popcorn je mnohem zdrav\u011bj\u0161\u00ed, ne\u017e si mysl\u00edte. Sta\u010d\u00ed si vybrat jad\u00e9rka popcornu m\u00edsto p\u0159ipraven\u00fdch s\u00e1\u010dk\u016f na popcorn v mikrovlnn\u00e9 troub\u011b. Vlo\u017ete 40 g zrn\u00ed\u010dek do misky vhodn\u00e9 pro mikrovlnnou troubu, p\u0159ikryjte ji vhodn\u00fdm v\u00edkem a d\u011blejte je po dobu 5 minut p\u0159i 800 W. Za\u010dnou praskat! Kdy\u017e prask\u00e1n\u00ed ztichne, popcorn je hotov\u00fd. K dokon\u010den\u00ed ob\u010derstven\u00ed p\u0159idejte sklenici odst\u0159ed\u011bn\u00e9ho ml\u00e9ka (250 ml) s l\u017e\u00edc\u00ed \u010dist\u00e9ho odtu\u010dn\u011bn\u00e9ho kakaa (10 g). To n\u00e1m d\u00e1 celkem 14 g b\u00edlkovin a pouze 259 kalori\u00ed.<\/span><\/p>\n<p><b>N\u00edzkotu\u010dn\u00fd \u010derstv\u00fd s\u00fdr s pomeran\u010dem<\/b><\/p>\n<p><span style=\"font-weight: 400;\">100 g \u010derstv\u00e9ho jemn\u00e9ho s\u00fdra poskytuje 12 g b\u00edlkovin, a p\u0159esto\u017ee je obsah b\u00edlkovin v pomeran\u010di velmi n\u00edzk\u00fd, ovoce je bohat\u00e9 na vodu, sacharidy, vl\u00e1kninu a vitam\u00edny. Jednodu\u0161e mus\u00edte nakr\u00e1jet s\u00fdr a odd\u011blit m\u011bs\u00ed\u010dky pomeran\u010de, popadnout vidli\u010dku a j\u00edst. M\u016f\u017eete p\u0159idat sko\u0159ici nebo vykouzlit k\u0159upav\u00fd n\u00e1dech se su\u0161en\u00fdm ovocem.<\/span><\/p>\n<p><b>Zmrazen\u00e9 \u0159eck\u00e9 jogurtov\u00e9 nanuky s jahodami a o\u0159echy<\/b><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2021\/07\/5.jpg\" alt=\"\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">Perfektn\u00ed ob\u010derstven\u00ed v hork\u00fdch dnech, kdy p\u0159ijdete dom\u016f hladov\u00ed a tou\u017e\u00edte po n\u011b\u010dem osv\u011b\u017euj\u00edc\u00edm a lehk\u00e9m. Pokud nem\u00e1te formy na zmrzlinu, m\u016f\u017eete pou\u017e\u00edt podnos na kostky ledu z mrazni\u010dky. Sm\u00edchejte 125 g \u0159eck\u00e9ho jogurtu s 20 g vla\u0161sk\u00fdch o\u0159ech\u016f a 50 g jahod, nakr\u00e1jen\u00fdch na mal\u00e9 kousky. Napl\u0148te misku na kostky ledu sm\u011bs\u00ed a vlo\u017ete do mrazni\u010dky. Kdy\u017e se po cyklistick\u00e9m tr\u00e9ninku vr\u00e1t\u00edte dom\u016f, vyjm\u011bte podnos na kostky ledu, nechte ho na n\u011bkolik minut z mrazni\u010dky venku a vidli\u010dkou nebo l\u017e\u00edc\u00ed vyjm\u011bte zmrazenou dobr\u016ftku. Celkem 9 g b\u00edlkovin a 308 kalori\u00ed.<\/span><\/p>\n<p><b>Tu\u0148\u00e1k s nakr\u00e1jen\u00fdm raj\u010d\u00e1tkem na sal\u00e1tov\u00e9m listu<\/b><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2021\/07\/6.jpg\" alt=\"\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">Na z\u00e1v\u011br klasika mezi zdroji b\u00edlkovin: tu\u0148\u00e1k (18 g b\u00edlkovin na 100 g). V t\u00e9to sva\u010din\u011b pou\u017e\u00edv\u00e1me sal\u00e1tov\u00e9 listy, proto\u017ee snadno udr\u017e\u00ed v\u00e1hu raj\u010dat a tu\u0148\u00e1ka, ale m\u016f\u017eete tak\u00e9 pou\u017e\u00edt \u010dekankov\u00fd, celozrnn\u00fd chl\u00e9b nebo oboj\u00ed. Sm\u00edchejte tu\u0148\u00e1ka s kousky raj\u010dat a dejte je na sal\u00e1tov\u00fd list.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pokud jste cyklista nebo se v\u011bnujete jak\u00e9mukoliv jin\u00e9mu sportu, mo\u017en\u00e1 jste sly\u0161eli, \u017ee sportovci mus\u00ed konzumovat v\u00edce b\u00edlkovin, ne\u017e je norm\u00e1ln\u011b doporu\u010deno, jinak m\u016f\u017ee b\u00fdt ovlivn\u011bn jejich v\u00fdkon. \u00da\u010delem tohoto blogu nen\u00ed diskutovat, zda je to pravda nebo ne (to je na dal\u0161\u00ed dlouh\u00fd \u010dl\u00e1nek), ale poskytnout v\u00e1m n\u011bkolik fakt\u016f k objasn\u011bn\u00ed informace: Doporu\u010den\u00ed WHO&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-10-bilkovinnych-svacinek-po-treninku\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">Cyklistika: 10 b\u00edlkovinn\u00fdch sva\u010dinek po tr\u00e9ninku<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":16941,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[453],"tags":[],"class_list":["post-24864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jizda-na-kole-a-vyziva"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=24864"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24864\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/16941"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=24864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=24864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=24864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}