{"id":1088,"date":"2026-05-12T09:27:12","date_gmt":"2026-05-12T09:27:12","guid":{"rendered":"https:\/\/svetkulturistiky.cz\/?p=1088"},"modified":"2026-04-05T09:31:43","modified_gmt":"2026-04-05T09:31:43","slug":"jidelnicek-na-miru-zenam-vs-muzum","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2026\/05\/12\/jidelnicek-na-miru-zenam-vs-muzum\/","title":{"rendered":"J\u00cdDELN\u00cd\u010cEK NA M\u00cdRU \u017dEN\u00c1M vs. MU\u017d\u016eM"},"content":{"rendered":"<p><strong>V\u00a0rozpisu j\u00eddeln\u00ed\u010dku sportovc\u016f se vyplat\u00ed zohlednit, jestli je ur\u010den\u00fd pro \u017eenu \u010di mu\u017ee. Zdaleka nejde jen o prost\u00fd v\u00fdpo\u010det d\u00e1vky makro\u017eivin a jejich rozd\u011blen\u00ed v\u00a0pr\u016fb\u011bhu dne. Mu\u017esk\u00fd a \u017eensk\u00fd organismus se od sebe v\u00a0mnoha ohledech li\u0161\u00ed a je t\u0159eba tyto odli\u0161nosti prom\u00edtnout i do sportovn\u00ed v\u00fd\u017eivy. <\/strong><\/p>\n<p>Jestli jste si do t\u00e9to chv\u00edle mysleli, \u017ee sestavit j\u00eddeln\u00ed\u010dek pro sportovce je v\u00a0podstat\u011b matematick\u00e1 \u00faloha, kde jako vstupn\u00ed \u00fadaje slou\u017e\u00ed v\u00fdchoz\u00ed a c\u00edlov\u00e1 hmotnost, asi v\u00e1s n\u00e1sleduj\u00edc\u00ed \u010dl\u00e1nek trochu vyvede z\u00a0omylu. K\u00a0vytvo\u0159en\u00ed optim\u00e1ln\u00edho j\u00eddeln\u00ed\u010dku s\u00a0matematikou nevysta\u010d\u00edte. Mus\u00edte p\u0159ihodit trochu znalost\u00ed z\u00a0biologie a chemie. V\u00a0praxi to toti\u017e nefunguje tak, \u017ee kdy\u017e budou mu\u017ei a \u017eeny cvi\u010dit a j\u00edst stejn\u011b, dos\u00e1hnou stejn\u00fdch v\u00fdsledk\u016f. (Co\u017e nakonec plat\u00ed i o jedinc\u00edch stejn\u00e9ho pohlav\u00ed, \u017ee?).<\/p>\n<p>Ka\u017edop\u00e1dn\u011b je t\u0159eba v\u00a0j\u00eddeln\u00ed\u010dku zohlednit, jestli se j\u00edm bude \u0159\u00eddit \u017eena nebo mu\u017e. Pro\u010d?<\/p>\n<p>Nejsp\u00ed\u0161 proto, \u017ee \u017eensk\u00e9 a mu\u017esk\u00e9 t\u011blo maj\u00ed jinou schopnost budov\u00e1n\u00ed svalov\u00e9 hmoty, jinak pracuj\u00ed s\u00a0energi\u00ed a jinak reaguj\u00ed na kalorick\u00fd deficit. Tyhle pochody toti\u017e v\u00a0t\u011ble \u0159\u00edd\u00ed hormony. A jak jist\u011b v\u00edte, po hormon\u00e1ln\u00ed str\u00e1nce se od sebe li\u0161\u00edme pom\u011brn\u011b z\u00e1sadn\u011b.<\/p>\n<h3><strong>POHLED Z\u00a0HLEDISKA HORMON\u016e<\/strong><\/h3>\n<p>Za\u010dneme t\u00edm nejdiskutovan\u011bj\u0161\u00edm \u2013 testosteronem. Tedy jedn\u00edm z\u00a0hlavn\u00edch mu\u017esk\u00fdch pohlavn\u00edch hormon\u016f. <strong>Testosteron proslul jako anabolick\u00fd aktiv\u00e1tor.<\/strong> Podporuje synt\u00e9zu b\u00edlkovin, zvy\u0161uje baz\u00e1ln\u00ed metabolismus, usnad\u0148uje p\u0159em\u011bnu energie na svalovou hmotu. U\u017e \u017een je naopak hlavn\u00edm pohlavn\u00edm hormonem <strong>estrogen<\/strong>. A jeho \u00fa\u010dinky jsou diametr\u00e1ln\u011b jin\u00e9: \u0161et\u0159\u00ed glykogen ulo\u017een\u00fd ve svalech, zvy\u0161uje inzul\u00ednovou senzitivitu a podporuje oxidaci tuk\u016f. To jsou v\u0161echno pochody, kter\u00e9 ocen\u00edte p\u0159i vytrvalostn\u011b lad\u011bn\u00fdch aktivit\u00e1ch, ale sami dob\u0159e vid\u00edte, \u017ee nemaj\u00ed nic moc spole\u010dn\u00e9ho s\u00a0budov\u00e1n\u00edm sval\u016f.<\/p>\n<p>Proto se taky snadno v\u00a0praxi stane, \u017ee mu\u017e, kter\u00fd chce budovat hmotu, zv\u00fd\u0161\u00ed kalorick\u00fd p\u0159\u00edjem o 400 kcal a slav\u00ed \u00fasp\u011bchy. Pokud se stejn\u011b zachov\u00e1 \u017eena, klidn\u011b se j\u00ed m\u016f\u017ee st\u00e1t, \u017ee p\u0159ibere p\u0159es boky, co\u017e rozhodn\u011b jej\u00edm c\u00edlem nebylo.<\/p>\n<h3><strong>\u017dENSK\u00dd METABOLISMUS R\u00c1D \u0160ET\u0158\u00cd, MU\u017dSK\u00dd SE NEBOJ\u00cd SPALOVAT<\/strong><\/h3>\n<p>Bez ohledu na politick\u00e9 \u0159e\u010di o rovnopr\u00e1vnosti a emancipaci, nic to nem\u011bn\u00ed na skute\u010dnosti, \u017ee baz\u00e1ln\u00ed metabolismus mu\u017ee je o 10-20 % vy\u0161\u0161\u00ed a tento rozd\u00edl je zp\u016fsoben\u00fd zejm\u00e9na v\u011bt\u0161\u00edm mno\u017estv\u00edm aktivn\u00ed svalov\u00e9 hmoty. V\u00a0praxi to znamen\u00e1, \u017ee kalorick\u00fd p\u0159\u00edjem mu\u017ee bude vy\u0161\u0161\u00ed ne\u017e v\u00a0p\u0159\u00edpad\u011b \u017eeny.<\/p>\n<p>Jasn\u011b si to uk\u00e1\u017eeme na p\u0159\u00edkladu, kdybychom (\u010dist\u011b teoreticky) m\u011bli mu\u017ee a \u017eenu, oba o v\u00e1ze 70 kg a oba by cht\u011bli \u010dty\u0159ikr\u00e1t t\u00fddn\u011b posilovat. Pak by jejich udr\u017eovac\u00ed energetick\u00fd p\u0159\u00edjem vypadal zhruba n\u00e1sledovn\u011b:<\/p>\n<ul>\n<li>70kg \u017eena, silov\u00fd tr\u00e9nink 4 x t\u00fddn\u011b = 2\u00a0100 \u2013 2\u00a0300 kcal denn\u011b<\/li>\n<li>70 kg mu\u017e, silov\u00fd tr\u00e9nink 4 x t\u00fddn\u011b = 2\u00a0500 \u2013 2\u00a0800 kcal denn\u011b<\/li>\n<\/ul>\n<p>Rozd\u00edl v\u00a0doporu\u010den\u00e9m p\u0159\u00edjmu kalori\u00ed jasn\u011b vych\u00e1z\u00ed z\u00a0toho, \u017ee mu\u017e bude m\u00edt vy\u0161\u0161\u00ed klidov\u00fd metabolismus a bezpochyby tak\u00e9 v\u00edce svalov\u00e9 hmoty p\u0159i dan\u00e9 v\u00e1ze.<\/p>\n<h3><strong>BUDOV\u00c1N\u00cd SVALOV\u00c9 HMOTY ANEB KDY\u017d JDEME KE STEJN\u00c9MU C\u00cdLI ODLI\u0160NOU CESTOU<\/strong><\/h3>\n<p>V\u00a0objemov\u00e9 f\u00e1zi jsou rozd\u00edly ve skladb\u011b j\u00eddeln\u00ed\u010dku pom\u011brn\u011b v\u00fdrazn\u00e9. Je toti\u017e t\u0159eba vych\u00e1zet z\u00a0toho, \u017ee mu\u017ei budou na nadbytek kalori\u00ed ve vazb\u011b na posilovac\u00ed tr\u00e9nink reagovat v\u00fdrazn\u011bj\u0161\u00edm zv\u00fd\u0161en\u00edm proteosynt\u00e9zy. U \u017eeny p\u0159i stejn\u00fdch vstupn\u00edch \u00fadaj\u00edch mus\u00edme o\u010dek\u00e1vat men\u0161\u00ed n\u00e1r\u016fst sval\u016f a v\u00edce ulo\u017een\u00e9ho tuku. I proto se mu\u017e\u016fm obecn\u011b doporu\u010duje v\u00a0objemov\u00e9 f\u00e1zi navy\u0161ovat denn\u00ed kalorick\u00fd p\u0159\u00edjem o 300-500 kcal, zat\u00edmco u \u017een to obvykle b\u00fdv\u00e1 jen 150-300 kcal.<\/p>\n<p>A to jsme se je\u0161t\u011b nedotkli dal\u0161\u00edho pom\u011brn\u011b specifick\u00e9ho t\u00e9matu, kter\u00fdm je <strong>psychologie nab\u00edr\u00e1n\u00ed na v\u00e1ze.<\/strong> I kdy\u017e jsou nyn\u00ed ve h\u0159e svaly, p\u0159esto mus\u00edme po\u010d\u00edtat s\u00a0t\u00edm, \u017ee \u017eeny na n\u00e1r\u016fst hmotnosti reaguj\u00ed citliv\u011bji ne\u017e mu\u017ei. Mo\u017en\u00e1 tou\u017e\u00ed po svalech, ale pak je trochu \u0161okuje pohled na displej v\u00e1hy. S\u00a0t\u00edm se naopak mu\u017ei v\u011bt\u0161inou vyrovn\u00e1vaj\u00ed naprosto v\u00a0pohod\u011b. Naopak je to pro n\u011b zcela \u017e\u00e1douc\u00ed efekt!<\/p>\n<p><strong>NEJ\u010cAST\u011aJ\u0160\u00cd CHYBY \u017dEN V\u00a0OBJEMOV\u00c9 F\u00c1ZI<\/strong><\/p>\n<ul>\n<li>P\u0159\u00edli\u0161 mnoho kalori\u00ed \u2013 cht\u011bj\u00ed proces usp\u011bchat.<\/li>\n<li>Nedostatek kalori\u00ed \u2013 boj\u00ed se ukl\u00e1d\u00e1n\u00ed tuk\u016f.<\/li>\n<li>Nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin.<\/li>\n<li>Strach ze sacharid\u016f.<\/li>\n<li>\u0160patn\u011b sestaven\u00fd tr\u00e9nink.<\/li>\n<li>Podcen\u011bn\u00ed regenerace a odpo\u010dinku.<\/li>\n<\/ul>\n<h3><strong>CO NA TO MAKRO\u017dIVINY?<\/strong><\/h3>\n<h3><strong>B\u00cdLKOVINY<\/strong><\/h3>\n<p>Doporu\u010den\u00e9 d\u00e1vky b\u00edlkovin b\u00fdvaj\u00ed v\u00a0mnoha zdroj\u00edch pro ob\u011b pohlav\u00ed stejn\u00e1, setk\u00e1te se tak s\u00a0rozsahem 1,6-2,2 g\/kg. S\u00a0danou d\u00e1vkou protein\u016f ale t\u011blo za ur\u010dit\u00fdch okolnost\u00ed jinak pracuje. Tak\u017ee nap\u0159\u00edklad v\u00a0r\u00fdsovac\u00ed f\u00e1zi pom\u00e1h\u00e1 \u017een\u00e1m estrogen s\u00a0udr\u017een\u00edm svalov\u00e9 hmoty. Ztr\u00e1ty sval\u016f u nich p\u0159i dob\u0159e sestaven\u00e9m tr\u00e9ninku a j\u00eddeln\u00ed\u010dku b\u00fdvaj\u00ed ni\u017e\u0161\u00ed ne\u017e u mu\u017e\u016f. Ti ale naopak zase t\u011b\u017e\u00ed ve f\u00e1zi objemov\u00e9 z\u00a0toho, \u017ee jim testosteron zajist\u00ed lep\u0161\u00ed proteosynt\u00e9zu. Jednodu\u0161e \u0159e\u010deno vybuduj\u00ed ze stejn\u00e9 d\u00e1vky b\u00edlkovin v\u00edce sval\u016f ne\u017e \u017eeny.<\/p>\n<p>A jin\u00fd p\u0159\u00edstup je t\u0159eba aplikovat i <strong>v\u00a0d\u00e1vce jednotliv\u00fdch aminokyselin<\/strong>. To se t\u00fdk\u00e1 p\u0159edev\u0161\u00edm leucinu, tzn. esenci\u00e1ln\u00ed aminokyseliny, kter\u00e1 spou\u0161t\u00ed proteosynt\u00e9zu. Jednodu\u0161e \u0159e\u010deno bez dostate\u010dn\u00e9ho mno\u017estv\u00ed leucinu by ani opravdu vysok\u00fd p\u0159\u00edjem b\u00edlkovin nebyl dostate\u010dn\u011b metabolicky vyu\u017eit k\u00a0v\u00fdstavb\u011b svalov\u00e9 tk\u00e1n\u011b. To plat\u00ed pro ob\u011b pohlav\u00ed, ov\u0161em \u017eeny pot\u0159ebuj\u00ed vy\u0161\u0161\u00ed d\u00e1vku k\u00a0tomu, aby byl stimula\u010dn\u00ed sign\u00e1l pro proteosynt\u00e9zu dosta\u010duj\u00edc\u00ed. Zat\u00edmco mu\u017e\u016f v\u011bt\u0161inou posta\u010d\u00ed 2-2,5 g leucinu v\u00a0jedn\u00e9 d\u00e1vce b\u00edlkovin, \u017eeny by si m\u011bly pohl\u00eddat, aby se dostaly na 2,5-3 gramy.<\/p>\n<p><strong>Potr\u00e9ninkov\u00e1 d\u00e1vka b\u00edlkovin<\/strong> by tedy m\u011bla b\u00fdt ide\u00e1ln\u011b vy\u0161\u0161\u00ed u \u017een ne\u017e u mu\u017e\u016f. Zat\u00edmco mu\u017e\u016fm se obvykle doporu\u010duje 20-25 gram\u016f kvalitn\u00edho rychle vst\u0159ebateln\u00e9ho proteinu, \u017eeny by m\u011bly d\u00e1vku nav\u00fd\u0161it na 25-30 gram\u016f. Zaj\u00edmav\u00fdm post\u0159ehem mnoha odborn\u00edk\u016f na sportovn\u00ed v\u00fd\u017eivu tak\u00e9 je, \u017ee \u017een\u00e1m \u010dasto sp\u00ed\u0161e vyhovuje men\u0161\u00ed mno\u017estv\u00ed (ale kvalitn\u00edch) porc\u00ed j\u00eddla, ne\u017e takov\u00e9 to neust\u00e1l\u00e9 \u201ezob\u00e1n\u00ed\u201c. Ka\u017edop\u00e1dn\u011b by\u2026<\/p>\n<ul>\n<li>hlavn\u00ed j\u00eddla v\u00a0\u017eensk\u00e9m j\u00eddeln\u00ed\u010dku m\u011bla obsahovat 20-25 gram\u016f b\u00edlkovin, sva\u010diny pak 15-20 gram\u016f;<\/li>\n<li>u mu\u017e\u016f je to v\u00a0p\u0159\u00edpad\u011b hlavn\u00edch porc\u00ed 25-35 gram\u016f b\u00edlkovin, sva\u010diny 20-25 gram\u016f.<\/li>\n<\/ul>\n<p>\u017deny v\u011bt\u0161inou l\u00e9pe reaguj\u00ed na 3-4 kvalitn\u00ed porce b\u00edlkovin za den, mu\u017ei oproti tomu na 4-6 porc\u00ed.<\/p>\n<p><strong>Pro\u010d maj\u00ed \u017eeny \u010dasto dojem, \u017ee \u201eprotei\u0148\u00e1k\u201c po tr\u00e9ninku nefunguje?<\/strong><\/p>\n<ul>\n<li>P\u0159ij\u00edmaj\u00ed m\u00e1lo b\u00edlkovin (15-20 g).<\/li>\n<li>D\u00e1vka leucinu je p\u0159\u00edli\u0161 n\u00edzk\u00e1.<\/li>\n<li>Zvolen\u00fd proteinov\u00fd pr\u00e1\u0161ek nen\u00ed dostate\u010dn\u011b kvalitn\u00ed (t\u00fdk\u00e1 se to zejm\u00e9na rostlinn\u00fdch zdroj\u016f, kter\u00e9 nepokryj\u00ed d\u00e1vku leucinu).<\/li>\n<\/ul>\n<h3><strong>SACHARIDY <\/strong><\/h3>\n<p>V\u0161ichni v\u00edme, \u017ee b\u011bhem silov\u00e9ho tr\u00e9ninku pot\u0159ebuje t\u011blo rychle dostupnou energii. Tou je glykogen \u2013 z\u00e1sobn\u00ed forma sacharid\u016f ulo\u017een\u00e1 ve svalech (a tak\u00e9 v\u00a0j\u00e1trech). A ve zp\u016fsobu manipulace s\u00a0glykogenem se od sebe ob\u011b pohlav\u00ed odli\u0161uj\u00ed.<\/p>\n<p><strong>Svalov\u00e1 pr\u00e1ce mu\u017e\u016f<\/strong> je opravdu veskrze glykolytick\u00e1. P\u0159i intenzivn\u00edm silov\u00e9m tr\u00e9ninku tedy \u010derpaj\u00ed energii hlavn\u011b ze sacharid\u016f. Proto u nich dob\u0159e funguje vy\u0161\u0161\u00ed p\u0159\u00edjem sacharid\u016f, jejich konzumace p\u0159ed a po tr\u00e9ninku.<\/p>\n<p><strong>Svalov\u00e1 pr\u00e1ce \u017een<\/strong> funguje trochu jinak d\u00edky \u00fasporn\u011bj\u0161\u00edmu nastaven\u00ed metabolismu. Vlivem estrogenu vyu\u017e\u00edv\u00e1 \u017eensk\u00e9 t\u011blo jako zdroj energie v\u00a0porovn\u00e1n\u00ed s\u00a0mu\u017ei v\u00edce tuk\u016f, glykogenov\u00e9 z\u00e1soby jsou vy\u010derp\u00e1v\u00e1ny pomaleji a organismus s\u00a0nimi v\u00edce \u0161et\u0159\u00ed. Tak\u017ee \u017eena pro silov\u00fd tr\u00e9nink nepot\u0159ebuje extr\u00e9mn\u00ed d\u00e1vku sacharid\u016f.<\/p>\n<p>V\u00a0podstat\u011b tedy plat\u00ed, \u017ee mu\u017ei sacharidy spaluj\u00ed, \u017eeny s\u00a0nimi v\u00edce hospoda\u0159\u00ed. Ve strav\u011b je ale pot\u0159ebuj\u00ed v\u0161ichni, mu\u017ei vyu\u017eij\u00ed i vy\u0161\u0161\u00ed d\u00e1vky. To ale neznamen\u00e1, \u017ee \u017een\u00e1m prosp\u00edvaj\u00ed vysloven\u011b n\u00edzkosacharidov\u00e9 diety. Naopak. \u010casto u nich dlouhodob\u011b vedou k\u00a0poklesu v\u00fdkonnosti a naru\u0161\u00ed rovnov\u00e1hu hormon\u016f. Sou\u010dasn\u011b jsou <strong>\u017eeny n\u00e1chyln\u011bj\u0161\u00ed k\u00a0tomu<\/strong>, \u017ee u nich n\u00edzk\u00e1 hladina sacharid\u016f vede ke zv\u00fd\u0161en\u00e9 chuti na sladk\u00e9. Hroz\u00ed nekontrolovan\u00fd p\u0159\u00edjem jednoduch\u00fdch sacharid\u016f a strategick\u00e9 pl\u00e1nov\u00e1n\u00ed sportovn\u00edch \u00fasp\u011bch\u016f vezme za sv\u00e9. <strong>Mu\u017ei jsou k\u00a0dlouhodob\u011b n\u00edzk\u00e9mu p\u0159\u00edjmu sacharid\u016f tolerantn\u011bj\u0161\u00ed<\/strong>, testosteron jim pom\u00e1h\u00e1 kompenzovat metabolick\u00fd stres.<\/p>\n<h3><strong>TUKY<\/strong><\/h3>\n<p>Nejkoncentrovan\u011bj\u0161\u00ed zdroj energie a sou\u010dasn\u011b \u017eivina nezbytn\u00e1 pro tvorbu hormon\u016f i vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch vitamin\u016f (A, D, E a K). Ov\u0161em pr\u00e1v\u011b ta hormon\u00e1ln\u00ed rovina hraje z\u00e1sadn\u00ed roli, kdy\u017e prob\u00edr\u00e1me rozd\u00edly mezi j\u00eddeln\u00ed\u010dkem sportuj\u00edc\u00edch mu\u017e\u016f a \u017een.<\/p>\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee <strong>rozd\u00edl je u\u017e v\u00a0samotn\u00e9m minim\u00e1ln\u00edm p\u0159\u00edjmu tuk\u016f<\/strong> (tedy ne v\u00a0maxim\u00e1ln\u00edm, jak by asi v\u011bt\u0161inu z\u00a0v\u00e1s napadlo).<\/p>\n<p><strong>\u017deny pot\u0159ebuj\u00ed:<\/strong><\/p>\n<ul>\n<li>Minim\u00e1ln\u011b <strong>0,8-1 gram tuku<\/strong> na kilogram svoj\u00ed hmotnosti denn\u011b.<\/li>\n<li>P\u0159\u00edjem tuk\u016f by nem\u011bl klesnout pod 25-30 % celkov\u00e9 d\u00e1vky energie. V\u00fdjimku samoz\u0159ejm\u011b tvo\u0159\u00ed n\u00e1ro\u010dn\u00e9 r\u00fdsovac\u00ed diety vrcholov\u00fdch sportovky\u0148, ale my se pohybujeme v\u00a0prost\u0159ed\u00ed rekrea\u010dn\u00edho sportu, kdy jde o zachov\u00e1n\u00ed menstrua\u010dn\u00edho cyklu a hormon\u00e1ln\u00ed rovnov\u00e1hy.<\/li>\n<\/ul>\n<p><strong>Mu\u017ei pot\u0159ebuj\u00ed:<\/strong><\/p>\n<ul>\n<li><strong>0,6-0,9 gramu tuku<\/strong> na kilogram svoj\u00ed hmotnosti denn\u011b.<\/li>\n<li>Tuky u nich mohou tvo\u0159it 20-30 % energetick\u00e9ho p\u0159\u00edjmu, ani\u017e by je to v\u00fdrazn\u011b hormon\u00e1ln\u011b zas\u00e1hlo. Mu\u017esk\u00fd organismus n\u00edzkotu\u010dnou stravu kr\u00e1tkodob\u011b l\u00e9pe toleruje, ani\u017e by narostlo riziko hormon\u00e1ln\u00edch dysbalanc\u00ed.<\/li>\n<\/ul>\n<p>Kdy\u017e pou\u017eijeme jako p\u0159\u00edklad \u017eenu a mu\u017ee o v\u00e1ze 70 kg, pak bude jejich denn\u00ed d\u00e1vka tuku n\u00e1sleduj\u00edc\u00ed:<\/p>\n<ul>\n<li>\u017dena 55-70 g<\/li>\n<li>Mu\u017e 45-65 g<\/li>\n<\/ul>\n<p>Ten rozd\u00edl nen\u00ed v\u00fdrazn\u00fd, ale jeho dopad na hormon\u00e1ln\u00ed stabilitu u\u017e v\u00fdznam rozhodn\u011b m\u00e1.<\/p>\n<p>Co se t\u00fd\u010de druhu konzumovan\u00fdch tuk\u016f, pak m\u00e1 pro ob\u011b pohlav\u00ed samoz\u0159ejm\u011b velk\u00fd p\u0159\u00ednos volba nenasycen\u00fdch tuk\u016f, kter\u00e9 maj\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, p\u0159\u00edzniv\u00fd vliv na hladinu hormon\u016f, nervovou soustavu atd. U \u017een zm\u00edr\u0148uj\u00ed p\u0159\u00edznaky PMS, u mu\u017e\u016f zvy\u0161uj\u00ed kvalitu spermi\u00ed. V\u00a0p\u0159\u00edpad\u011b nasycen\u00fdch tuk\u016f je t\u0159eba se dr\u017eet pravidla, \u017ee by nem\u011bly tvo\u0159it v\u00edc ne\u017e 8-10 % celkov\u00e9ho p\u0159\u00edjmu energie. V\u00a0rozumn\u00e9m mno\u017estv\u00ed jsou pot\u0159eba. Mu\u017e\u016fm stimuluj\u00ed tvorbu testosteronu. \u017deny si ale mus\u00ed d\u00e1vku pohl\u00eddat, proto\u017ee nadm\u011brn\u00e9 mno\u017estv\u00ed m\u016f\u017ee zhor\u0161it symptomy PMS. Trans tuky jsou samoz\u0159ejm\u011b \u0161kodliv\u00e9 pro ob\u011b pohlav\u00ed, u \u017een maj\u00ed v\u00fdrazn\u011bj\u0161\u00ed dopad na hormon\u00e1ln\u00ed rovnov\u00e1hu.<\/p>\n<h3><strong>STRAVA PODLE MENSTRUA\u010cN\u00cdHO CYKLU<\/strong><\/h3>\n<p>Tenhle odstavec se samoz\u0159ejm\u011b t\u00fdk\u00e1 pouze \u017een. Ale opomenout ho nem\u016f\u017eeme, proto\u017ee f\u00e1ze cyklu pom\u011brn\u011b z\u00e1sadn\u011b ovliv\u0148uje hospoda\u0159en\u00ed s\u00a0energi\u00ed.<\/p>\n<p>Ve folikul\u00e1rn\u00ed f\u00e1zi (zhruba 1. \u2013 14. den cyklu, tzn. doba p\u0159ed ovulac\u00ed) pod\u00e1v\u00e1 \u017eena lep\u0161\u00ed silov\u00e9 v\u00fdkony, jej\u00ed t\u011blo je citliv\u011bj\u0161\u00ed v\u016f\u010di sacharid\u016fm a tolik nebojuje s\u00a0nekontrolovateln\u00fdmi chut\u011bmi.<\/p>\n<p>Ve f\u00e1zi lute\u00e1ln\u00ed (15. \u2013 28. den cyklu, doba po ovulaci) je t\u0159eba po\u010d\u00edtat s\u00a0v\u011bt\u0161\u00ed chut\u00ed k\u00a0j\u00eddlu, sou\u010dasn\u011b se l\u00e9pe oxiduj\u00ed tuky, ale hroz\u00ed zadr\u017eov\u00e1n\u00ed vody v\u00a0t\u011ble.<\/p>\n<p><strong>Jak se p\u0159izp\u016fsobit menstrua\u010dn\u00edmu cyklu<\/strong><\/p>\n<ul>\n<li>V\u00a0prvn\u00ed polovin\u011b cyklu si m\u016f\u017eete dovolit lehk\u00fd nadbytek kalori\u00ed a n\u00e1ro\u010dn\u011bj\u0161\u00ed silov\u00fd tr\u00e9nink.<\/li>\n<li>Ve druh\u00e9 polovin\u011b je \u010das na m\u00edrn\u00fd kalorick\u00fd deficit, ale sou\u010dasn\u011b vy\u0161\u0161\u00ed p\u0159\u00edjem tuk\u016f coby kvalitn\u00edho zdroje energie a k\u00a0zaji\u0161t\u011bn\u00ed hormon\u00e1ln\u00ed rovnov\u00e1hy.<\/li>\n<\/ul>\n<h3><strong>NIC JAKO UNISEX J\u00cdDELN\u00cd\u010cEK NEEXISTUJE<\/strong><\/h3>\n<p>A\u010dkoliv \u017eijeme v\u00a0dob\u011b, kter\u00e1 na mnoha platform\u00e1ch st\u00edr\u00e1 rozd\u00edly mezi pohlav\u00edmi, najdou se oblasti, kde tak z\u00e1sadn\u00ed faktor ignorovat nem\u016f\u017eeme. Sportovn\u00ed v\u00fd\u017eiva je jednou z\u00a0nich. Rozd\u00edly zde nejsou drobn\u00e9, ale pom\u011brn\u011b z\u00e1sadn\u00ed. A to jak v\u00a0budov\u00e1n\u00ed svalov\u00e9 hmoty, jak v\u00a0reakci na zv\u00fd\u0161en\u00fd \u010di sn\u00ed\u017een\u00ed p\u0159\u00edjem kalori\u00ed, ve vyu\u017eit\u00ed makro\u017eivin atd. Jednodu\u0161e \u0159e\u010deno\u2026<\/p>\n<h4><strong>Mu\u017ei t\u011b\u017e\u00ed z\u00a0agresivn\u011bj\u0161\u00edch strategi\u00ed.<\/strong><\/h4>\n<h4><strong>\u017deny z\u00a0t\u011bch promy\u0161len\u00fdch. <\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p><strong>Zdroje:<\/strong><\/p>\n<p><a href=\"https:\/\/cliniquemaigrirensante.ca\/en\/what-is-the-difference-between-a-meal-plan-for-men-and-a-meal-plan-for-women\">https:\/\/cliniquemaigrirensante.ca\/en\/what-is-the-difference-between-a-meal-plan-for-men-and-a-meal-plan-for-women<\/a><\/p>\n<p><a href=\"https:\/\/www.ijfans.org\/uploads\/paper\/36700712d13309a5c2613dc4fed28620.pdf\">https:\/\/www.ijfans.org\/uploads\/paper\/36700712d13309a5c2613dc4fed28620.pdf<\/a><\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11643740\/\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11643740\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00a0rozpisu j\u00eddeln\u00ed\u010dku sportovc\u016f se vyplat\u00ed zohlednit, jestli je ur\u010den\u00fd pro \u017eenu \u010di mu\u017ee. Zdaleka nejde jen o prost\u00fd v\u00fdpo\u010det d\u00e1vky makro\u017eivin a jejich rozd\u011blen\u00ed v\u00a0pr\u016fb\u011bhu dne. Mu\u017esk\u00fd a \u017eensk\u00fd organismus se od sebe v\u00a0mnoha ohledech li\u0161\u00ed a je t\u0159eba tyto odli\u0161nosti prom\u00edtnout i do sportovn\u00ed v\u00fd\u017eivy. Jestli jste si do t\u00e9to chv\u00edle mysleli, \u017ee sestavit j\u00eddeln\u00ed\u010dek pro sportovce je v\u00a0podstat\u011b matematick\u00e1 \u00faloha, kde jako vstupn\u00ed \u00fadaje slou\u017e\u00ed v\u00fdchoz\u00ed a c\u00edlov\u00e1 hmotnost, asi v\u00e1s n\u00e1sleduj\u00edc\u00ed \u010dl\u00e1nek trochu vyvede z\u00a0omylu. K\u00a0vytvo\u0159en\u00ed optim\u00e1ln\u00edho j\u00eddeln\u00ed\u010dku s\u00a0matematikou nevysta\u010d\u00edte. Mus\u00edte p\u0159ihodit trochu znalost\u00ed z\u00a0biologie a chemie. V\u00a0praxi to toti\u017e nefunguje tak, \u017ee kdy\u017e budou mu\u017ei a \u017eeny cvi\u010dit a j\u00edst stejn\u011b, dos\u00e1hnou stejn\u00fdch v\u00fdsledk\u016f. (Co\u017e nakonec plat\u00ed i o jedinc\u00edch stejn\u00e9ho pohlav\u00ed, \u017ee?). Ka\u017edop\u00e1dn\u011b je t\u0159eba v\u00a0j\u00eddeln\u00ed\u010dku zohlednit, jestli se j\u00edm bude \u0159\u00eddit \u017eena nebo mu\u017e. Pro\u010d? Nejsp\u00ed\u0161 proto, \u017ee \u017eensk\u00e9 a mu\u017esk\u00e9 t\u011blo maj\u00ed jinou schopnost budov\u00e1n\u00ed svalov\u00e9 hmoty, jinak pracuj\u00ed s\u00a0energi\u00ed a jinak reaguj\u00ed na kalorick\u00fd deficit. Tyhle pochody toti\u017e v\u00a0t\u011ble \u0159\u00edd\u00ed hormony. A jak jist\u011b v\u00edte, po hormon\u00e1ln\u00ed str\u00e1nce se od sebe li\u0161\u00edme pom\u011brn\u011b z\u00e1sadn\u011b. POHLED Z\u00a0HLEDISKA HORMON\u016e Za\u010dneme t\u00edm nejdiskutovan\u011bj\u0161\u00edm \u2013 testosteronem. Tedy jedn\u00edm z\u00a0hlavn\u00edch mu\u017esk\u00fdch pohlavn\u00edch hormon\u016f. Testosteron proslul jako anabolick\u00fd aktiv\u00e1tor. Podporuje synt\u00e9zu b\u00edlkovin, zvy\u0161uje baz\u00e1ln\u00ed metabolismus, usnad\u0148uje p\u0159em\u011bnu energie na svalovou hmotu. U\u017e \u017een je naopak hlavn\u00edm pohlavn\u00edm hormonem estrogen. A jeho \u00fa\u010dinky jsou diametr\u00e1ln\u011b jin\u00e9: \u0161et\u0159\u00ed glykogen ulo\u017een\u00fd ve svalech, zvy\u0161uje inzul\u00ednovou senzitivitu a podporuje oxidaci tuk\u016f. To jsou v\u0161echno pochody, kter\u00e9 ocen\u00edte p\u0159i vytrvalostn\u011b lad\u011bn\u00fdch aktivit\u00e1ch, ale sami dob\u0159e vid\u00edte, \u017ee nemaj\u00ed nic moc spole\u010dn\u00e9ho s\u00a0budov\u00e1n\u00edm sval\u016f. Proto se taky snadno v\u00a0praxi stane, \u017ee mu\u017e, kter\u00fd chce budovat hmotu, zv\u00fd\u0161\u00ed kalorick\u00fd p\u0159\u00edjem o 400 kcal a slav\u00ed \u00fasp\u011bchy. Pokud se stejn\u011b zachov\u00e1 \u017eena, klidn\u011b se j\u00ed m\u016f\u017ee st\u00e1t, \u017ee p\u0159ibere p\u0159es boky, co\u017e rozhodn\u011b jej\u00edm c\u00edlem nebylo. \u017dENSK\u00dd METABOLISMUS R\u00c1D \u0160ET\u0158\u00cd, MU\u017dSK\u00dd SE NEBOJ\u00cd SPALOVAT Bez ohledu na politick\u00e9 \u0159e\u010di o rovnopr\u00e1vnosti a emancipaci, nic to nem\u011bn\u00ed na skute\u010dnosti, \u017ee baz\u00e1ln\u00ed metabolismus mu\u017ee je o 10-20 % vy\u0161\u0161\u00ed a tento rozd\u00edl je zp\u016fsoben\u00fd zejm\u00e9na v\u011bt\u0161\u00edm mno\u017estv\u00edm aktivn\u00ed svalov\u00e9 hmoty. V\u00a0praxi to znamen\u00e1, \u017ee kalorick\u00fd p\u0159\u00edjem mu\u017ee bude vy\u0161\u0161\u00ed ne\u017e v\u00a0p\u0159\u00edpad\u011b \u017eeny. Jasn\u011b si to uk\u00e1\u017eeme na p\u0159\u00edkladu, kdybychom (\u010dist\u011b teoreticky) m\u011bli mu\u017ee a \u017eenu, oba o v\u00e1ze 70 kg a oba by cht\u011bli \u010dty\u0159ikr\u00e1t t\u00fddn\u011b posilovat. Pak by jejich udr\u017eovac\u00ed energetick\u00fd p\u0159\u00edjem vypadal zhruba n\u00e1sledovn\u011b: 70kg \u017eena, silov\u00fd tr\u00e9nink 4 x t\u00fddn\u011b = 2\u00a0100 \u2013 2\u00a0300 kcal denn\u011b 70 kg mu\u017e, silov\u00fd tr\u00e9nink 4 x t\u00fddn\u011b = 2\u00a0500 \u2013 2\u00a0800 kcal denn\u011b Rozd\u00edl v\u00a0doporu\u010den\u00e9m p\u0159\u00edjmu kalori\u00ed jasn\u011b vych\u00e1z\u00ed z\u00a0toho, \u017ee mu\u017e bude m\u00edt vy\u0161\u0161\u00ed klidov\u00fd metabolismus a bezpochyby tak\u00e9 v\u00edce svalov\u00e9 hmoty p\u0159i dan\u00e9 v\u00e1ze. BUDOV\u00c1N\u00cd SVALOV\u00c9 HMOTY ANEB KDY\u017d JDEME KE STEJN\u00c9MU C\u00cdLI ODLI\u0160NOU CESTOU V\u00a0objemov\u00e9 f\u00e1zi jsou rozd\u00edly ve skladb\u011b j\u00eddeln\u00ed\u010dku pom\u011brn\u011b v\u00fdrazn\u00e9. Je toti\u017e t\u0159eba vych\u00e1zet z\u00a0toho, \u017ee mu\u017ei budou na nadbytek kalori\u00ed ve vazb\u011b na posilovac\u00ed tr\u00e9nink reagovat v\u00fdrazn\u011bj\u0161\u00edm zv\u00fd\u0161en\u00edm proteosynt\u00e9zy. U \u017eeny p\u0159i stejn\u00fdch vstupn\u00edch \u00fadaj\u00edch mus\u00edme o\u010dek\u00e1vat men\u0161\u00ed n\u00e1r\u016fst sval\u016f a v\u00edce ulo\u017een\u00e9ho tuku. I proto se mu\u017e\u016fm obecn\u011b doporu\u010duje v\u00a0objemov\u00e9 f\u00e1zi navy\u0161ovat denn\u00ed kalorick\u00fd p\u0159\u00edjem o 300-500 kcal, zat\u00edmco u \u017een to obvykle b\u00fdv\u00e1 jen 150-300 kcal. A to jsme se je\u0161t\u011b nedotkli dal\u0161\u00edho pom\u011brn\u011b specifick\u00e9ho t\u00e9matu, kter\u00fdm je psychologie nab\u00edr\u00e1n\u00ed na v\u00e1ze. I kdy\u017e jsou nyn\u00ed ve h\u0159e svaly, p\u0159esto mus\u00edme po\u010d\u00edtat s\u00a0t\u00edm, \u017ee \u017eeny na n\u00e1r\u016fst hmotnosti reaguj\u00ed citliv\u011bji ne\u017e mu\u017ei. Mo\u017en\u00e1 tou\u017e\u00ed po svalech, ale pak je trochu \u0161okuje pohled na displej v\u00e1hy. S\u00a0t\u00edm se naopak mu\u017ei v\u011bt\u0161inou vyrovn\u00e1vaj\u00ed naprosto v\u00a0pohod\u011b. Naopak je to pro n\u011b zcela \u017e\u00e1douc\u00ed efekt! NEJ\u010cAST\u011aJ\u0160\u00cd CHYBY \u017dEN V\u00a0OBJEMOV\u00c9 F\u00c1ZI P\u0159\u00edli\u0161 mnoho kalori\u00ed \u2013 cht\u011bj\u00ed proces usp\u011bchat. Nedostatek kalori\u00ed \u2013 boj\u00ed se ukl\u00e1d\u00e1n\u00ed tuk\u016f. Nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin. Strach ze sacharid\u016f. \u0160patn\u011b sestaven\u00fd tr\u00e9nink. Podcen\u011bn\u00ed regenerace a odpo\u010dinku. CO NA TO MAKRO\u017dIVINY? B\u00cdLKOVINY Doporu\u010den\u00e9 d\u00e1vky b\u00edlkovin b\u00fdvaj\u00ed v\u00a0mnoha zdroj\u00edch pro ob\u011b pohlav\u00ed stejn\u00e1, setk\u00e1te se tak s\u00a0rozsahem 1,6-2,2 g\/kg. S\u00a0danou d\u00e1vkou protein\u016f ale t\u011blo za ur\u010dit\u00fdch okolnost\u00ed jinak pracuje. Tak\u017ee nap\u0159\u00edklad v\u00a0r\u00fdsovac\u00ed f\u00e1zi pom\u00e1h\u00e1 \u017een\u00e1m estrogen s\u00a0udr\u017een\u00edm svalov\u00e9 hmoty. Ztr\u00e1ty sval\u016f u nich p\u0159i dob\u0159e sestaven\u00e9m tr\u00e9ninku a j\u00eddeln\u00ed\u010dku b\u00fdvaj\u00ed ni\u017e\u0161\u00ed ne\u017e u mu\u017e\u016f. Ti ale naopak zase t\u011b\u017e\u00ed ve f\u00e1zi objemov\u00e9 z\u00a0toho, \u017ee jim testosteron zajist\u00ed lep\u0161\u00ed proteosynt\u00e9zu. Jednodu\u0161e \u0159e\u010deno vybuduj\u00ed ze stejn\u00e9 d\u00e1vky b\u00edlkovin v\u00edce sval\u016f ne\u017e \u017eeny. A jin\u00fd p\u0159\u00edstup je t\u0159eba aplikovat i v\u00a0d\u00e1vce jednotliv\u00fdch aminokyselin. To se t\u00fdk\u00e1 p\u0159edev\u0161\u00edm leucinu, tzn. esenci\u00e1ln\u00ed aminokyseliny, kter\u00e1 spou\u0161t\u00ed proteosynt\u00e9zu. Jednodu\u0161e \u0159e\u010deno bez dostate\u010dn\u00e9ho mno\u017estv\u00ed leucinu by ani opravdu vysok\u00fd p\u0159\u00edjem b\u00edlkovin nebyl dostate\u010dn\u011b metabolicky vyu\u017eit k\u00a0v\u00fdstavb\u011b svalov\u00e9 tk\u00e1n\u011b. To plat\u00ed pro ob\u011b pohlav\u00ed, ov\u0161em \u017eeny pot\u0159ebuj\u00ed vy\u0161\u0161\u00ed d\u00e1vku k\u00a0tomu, aby byl stimula\u010dn\u00ed sign\u00e1l pro proteosynt\u00e9zu dosta\u010duj\u00edc\u00ed. Zat\u00edmco mu\u017e\u016f v\u011bt\u0161inou posta\u010d\u00ed 2-2,5 g leucinu v\u00a0jedn\u00e9 d\u00e1vce b\u00edlkovin, \u017eeny by si m\u011bly pohl\u00eddat, aby se dostaly na 2,5-3 gramy. Potr\u00e9ninkov\u00e1 d\u00e1vka b\u00edlkovin by tedy m\u011bla b\u00fdt ide\u00e1ln\u011b vy\u0161\u0161\u00ed u \u017een ne\u017e u mu\u017e\u016f. Zat\u00edmco mu\u017e\u016fm se obvykle doporu\u010duje 20-25 gram\u016f kvalitn\u00edho rychle vst\u0159ebateln\u00e9ho proteinu, \u017eeny by m\u011bly d\u00e1vku nav\u00fd\u0161it na 25-30 gram\u016f. Zaj\u00edmav\u00fdm post\u0159ehem mnoha odborn\u00edk\u016f na sportovn\u00ed v\u00fd\u017eivu tak\u00e9 je, \u017ee \u017een\u00e1m \u010dasto sp\u00ed\u0161e vyhovuje men\u0161\u00ed mno\u017estv\u00ed (ale kvalitn\u00edch) porc\u00ed j\u00eddla, ne\u017e takov\u00e9 to neust\u00e1l\u00e9 \u201ezob\u00e1n\u00ed\u201c. Ka\u017edop\u00e1dn\u011b by\u2026 hlavn\u00ed j\u00eddla v\u00a0\u017eensk\u00e9m j\u00eddeln\u00ed\u010dku m\u011bla obsahovat 20-25 gram\u016f b\u00edlkovin, sva\u010diny pak 15-20 gram\u016f; u mu\u017e\u016f je to v\u00a0p\u0159\u00edpad\u011b hlavn\u00edch porc\u00ed 25-35 gram\u016f b\u00edlkovin, sva\u010diny 20-25 gram\u016f. \u017deny v\u011bt\u0161inou l\u00e9pe reaguj\u00ed na 3-4 kvalitn\u00ed porce b\u00edlkovin za den, mu\u017ei oproti tomu na 4-6 porc\u00ed. Pro\u010d maj\u00ed \u017eeny \u010dasto dojem, \u017ee \u201eprotei\u0148\u00e1k\u201c po tr\u00e9ninku nefunguje? P\u0159ij\u00edmaj\u00ed m\u00e1lo b\u00edlkovin (15-20 g). D\u00e1vka leucinu je p\u0159\u00edli\u0161 n\u00edzk\u00e1. Zvolen\u00fd proteinov\u00fd pr\u00e1\u0161ek nen\u00ed dostate\u010dn\u011b kvalitn\u00ed (t\u00fdk\u00e1 se to zejm\u00e9na rostlinn\u00fdch zdroj\u016f, kter\u00e9 nepokryj\u00ed d\u00e1vku leucinu). SACHARIDY V\u0161ichni v\u00edme, \u017ee b\u011bhem silov\u00e9ho tr\u00e9ninku pot\u0159ebuje t\u011blo rychle dostupnou energii. Tou je glykogen \u2013 z\u00e1sobn\u00ed forma sacharid\u016f ulo\u017een\u00e1 ve svalech (a tak\u00e9 v\u00a0j\u00e1trech). A ve zp\u016fsobu manipulace s\u00a0glykogenem se od sebe ob\u011b pohlav\u00ed odli\u0161uj\u00ed. Svalov\u00e1 pr\u00e1ce mu\u017e\u016f je opravdu veskrze glykolytick\u00e1. P\u0159i intenzivn\u00edm silov\u00e9m tr\u00e9ninku tedy \u010derpaj\u00ed energii hlavn\u011b ze sacharid\u016f. Proto u nich dob\u0159e funguje vy\u0161\u0161\u00ed p\u0159\u00edjem sacharid\u016f, jejich konzumace p\u0159ed a po tr\u00e9ninku. Svalov\u00e1 pr\u00e1ce \u017een funguje trochu jinak d\u00edky \u00fasporn\u011bj\u0161\u00edmu nastaven\u00ed metabolismu. Vlivem estrogenu vyu\u017e\u00edv\u00e1 \u017eensk\u00e9 t\u011blo jako zdroj energie v\u00a0porovn\u00e1n\u00ed s\u00a0mu\u017ei v\u00edce tuk\u016f, glykogenov\u00e9 z\u00e1soby jsou vy\u010derp\u00e1v\u00e1ny pomaleji a organismus s\u00a0nimi v\u00edce \u0161et\u0159\u00ed. Tak\u017ee \u017eena pro silov\u00fd tr\u00e9nink nepot\u0159ebuje extr\u00e9mn\u00ed d\u00e1vku sacharid\u016f. V\u00a0podstat\u011b tedy plat\u00ed, \u017ee mu\u017ei sacharidy spaluj\u00ed, \u017eeny s\u00a0nimi v\u00edce hospoda\u0159\u00ed. Ve strav\u011b je ale pot\u0159ebuj\u00ed v\u0161ichni, mu\u017ei vyu\u017eij\u00ed i vy\u0161\u0161\u00ed d\u00e1vky. To ale neznamen\u00e1, \u017ee \u017een\u00e1m prosp\u00edvaj\u00ed vysloven\u011b n\u00edzkosacharidov\u00e9 diety. Naopak. \u010casto u nich dlouhodob\u011b vedou k\u00a0poklesu v\u00fdkonnosti a naru\u0161\u00ed rovnov\u00e1hu hormon\u016f. Sou\u010dasn\u011b jsou \u017eeny n\u00e1chyln\u011bj\u0161\u00ed k\u00a0tomu, \u017ee u nich n\u00edzk\u00e1 hladina sacharid\u016f vede ke zv\u00fd\u0161en\u00e9 chuti na sladk\u00e9. Hroz\u00ed nekontrolovan\u00fd p\u0159\u00edjem jednoduch\u00fdch sacharid\u016f a strategick\u00e9 pl\u00e1nov\u00e1n\u00ed sportovn\u00edch \u00fasp\u011bch\u016f vezme za sv\u00e9. Mu\u017ei jsou k\u00a0dlouhodob\u011b n\u00edzk\u00e9mu p\u0159\u00edjmu sacharid\u016f tolerantn\u011bj\u0161\u00ed, testosteron jim pom\u00e1h\u00e1 kompenzovat metabolick\u00fd stres. TUKY Nejkoncentrovan\u011bj\u0161\u00ed zdroj energie a sou\u010dasn\u011b \u017eivina nezbytn\u00e1 pro tvorbu hormon\u016f i vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch vitamin\u016f (A, D, E a K). Ov\u0161em pr\u00e1v\u011b ta hormon\u00e1ln\u00ed rovina hraje z\u00e1sadn\u00ed roli, kdy\u017e prob\u00edr\u00e1me rozd\u00edly mezi j\u00eddeln\u00ed\u010dkem sportuj\u00edc\u00edch mu\u017e\u016f a \u017een. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee rozd\u00edl je u\u017e v\u00a0samotn\u00e9m minim\u00e1ln\u00edm p\u0159\u00edjmu tuk\u016f (tedy ne v\u00a0maxim\u00e1ln\u00edm, jak by asi v\u011bt\u0161inu z\u00a0v\u00e1s napadlo). \u017deny pot\u0159ebuj\u00ed: Minim\u00e1ln\u011b 0,8-1 gram tuku na kilogram svoj\u00ed hmotnosti denn\u011b. P\u0159\u00edjem tuk\u016f by nem\u011bl klesnout pod 25-30 % celkov\u00e9 d\u00e1vky energie. V\u00fdjimku samoz\u0159ejm\u011b tvo\u0159\u00ed n\u00e1ro\u010dn\u00e9 r\u00fdsovac\u00ed diety vrcholov\u00fdch sportovky\u0148, ale my se pohybujeme v\u00a0prost\u0159ed\u00ed rekrea\u010dn\u00edho sportu, kdy jde o zachov\u00e1n\u00ed menstrua\u010dn\u00edho cyklu a hormon\u00e1ln\u00ed rovnov\u00e1hy. Mu\u017ei pot\u0159ebuj\u00ed: 0,6-0,9 gramu tuku na kilogram svoj\u00ed hmotnosti denn\u011b. Tuky u nich mohou tvo\u0159it 20-30 % energetick\u00e9ho p\u0159\u00edjmu, ani\u017e by je to v\u00fdrazn\u011b hormon\u00e1ln\u011b zas\u00e1hlo. Mu\u017esk\u00fd organismus n\u00edzkotu\u010dnou stravu kr\u00e1tkodob\u011b l\u00e9pe toleruje, ani\u017e by narostlo riziko hormon\u00e1ln\u00edch dysbalanc\u00ed. Kdy\u017e pou\u017eijeme jako p\u0159\u00edklad \u017eenu a mu\u017ee o v\u00e1ze 70 kg, pak bude jejich denn\u00ed d\u00e1vka tuku n\u00e1sleduj\u00edc\u00ed: \u017dena 55-70 g Mu\u017e 45-65 g Ten rozd\u00edl nen\u00ed v\u00fdrazn\u00fd, ale jeho dopad na hormon\u00e1ln\u00ed stabilitu u\u017e v\u00fdznam rozhodn\u011b m\u00e1. Co se t\u00fd\u010de druhu konzumovan\u00fdch tuk\u016f, pak m\u00e1 pro ob\u011b pohlav\u00ed samoz\u0159ejm\u011b velk\u00fd p\u0159\u00ednos volba nenasycen\u00fdch tuk\u016f, kter\u00e9 maj\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, p\u0159\u00edzniv\u00fd vliv na hladinu hormon\u016f, nervovou soustavu atd. U \u017een zm\u00edr\u0148uj\u00ed p\u0159\u00edznaky PMS, u mu\u017e\u016f zvy\u0161uj\u00ed kvalitu spermi\u00ed. V\u00a0p\u0159\u00edpad\u011b nasycen\u00fdch tuk\u016f je t\u0159eba se dr\u017eet pravidla, \u017ee by nem\u011bly tvo\u0159it v\u00edc ne\u017e 8-10 % celkov\u00e9ho p\u0159\u00edjmu energie. V\u00a0rozumn\u00e9m mno\u017estv\u00ed jsou pot\u0159eba. Mu\u017e\u016fm stimuluj\u00ed tvorbu testosteronu. \u017deny si ale mus\u00ed d\u00e1vku pohl\u00eddat, proto\u017ee nadm\u011brn\u00e9 mno\u017estv\u00ed m\u016f\u017ee zhor\u0161it symptomy PMS. Trans tuky jsou samoz\u0159ejm\u011b \u0161kodliv\u00e9 pro ob\u011b pohlav\u00ed, u \u017een maj\u00ed v\u00fdrazn\u011bj\u0161\u00ed dopad na hormon\u00e1ln\u00ed rovnov\u00e1hu. STRAVA PODLE MENSTRUA\u010cN\u00cdHO CYKLU Tenhle odstavec se samoz\u0159ejm\u011b t\u00fdk\u00e1 pouze \u017een. Ale opomenout ho nem\u016f\u017eeme, proto\u017ee f\u00e1ze cyklu pom\u011brn\u011b z\u00e1sadn\u011b ovliv\u0148uje hospoda\u0159en\u00ed s\u00a0energi\u00ed. Ve folikul\u00e1rn\u00ed f\u00e1zi (zhruba 1. \u2013 14. den cyklu, tzn. doba p\u0159ed ovulac\u00ed) pod\u00e1v\u00e1 \u017eena lep\u0161\u00ed silov\u00e9 v\u00fdkony, jej\u00ed t\u011blo je citliv\u011bj\u0161\u00ed v\u016f\u010di sacharid\u016fm a tolik nebojuje s\u00a0nekontrolovateln\u00fdmi chut\u011bmi. Ve f\u00e1zi lute\u00e1ln\u00ed (15. \u2013 28. den cyklu, doba po ovulaci) je t\u0159eba po\u010d\u00edtat s\u00a0v\u011bt\u0161\u00ed chut\u00ed k\u00a0j\u00eddlu, sou\u010dasn\u011b se l\u00e9pe oxiduj\u00ed tuky, ale hroz\u00ed zadr\u017eov\u00e1n\u00ed vody v\u00a0t\u011ble. Jak se p\u0159izp\u016fsobit menstrua\u010dn\u00edmu cyklu V\u00a0prvn\u00ed polovin\u011b cyklu si m\u016f\u017eete dovolit lehk\u00fd nadbytek kalori\u00ed a n\u00e1ro\u010dn\u011bj\u0161\u00ed silov\u00fd tr\u00e9nink. Ve druh\u00e9 polovin\u011b je \u010das na m\u00edrn\u00fd kalorick\u00fd deficit, ale sou\u010dasn\u011b vy\u0161\u0161\u00ed p\u0159\u00edjem tuk\u016f coby kvalitn\u00edho zdroje energie a k\u00a0zaji\u0161t\u011bn\u00ed hormon\u00e1ln\u00ed rovnov\u00e1hy. NIC JAKO UNISEX J\u00cdDELN\u00cd\u010cEK NEEXISTUJE A\u010dkoliv \u017eijeme v\u00a0dob\u011b, kter\u00e1 na mnoha platform\u00e1ch st\u00edr\u00e1 rozd\u00edly mezi pohlav\u00edmi, najdou se oblasti, kde tak z\u00e1sadn\u00ed faktor ignorovat nem\u016f\u017eeme. Sportovn\u00ed v\u00fd\u017eiva je jednou z\u00a0nich. Rozd\u00edly zde nejsou drobn\u00e9, ale pom\u011brn\u011b z\u00e1sadn\u00ed. A to jak v\u00a0budov\u00e1n\u00ed svalov\u00e9 hmoty, jak v\u00a0reakci na zv\u00fd\u0161en\u00fd \u010di sn\u00ed\u017een\u00ed p\u0159\u00edjem kalori\u00ed, ve vyu\u017eit\u00ed makro\u017eivin atd. Jednodu\u0161e \u0159e\u010deno\u2026 Mu\u017ei t\u011b\u017e\u00ed z\u00a0agresivn\u011bj\u0161\u00edch strategi\u00ed. \u017deny z\u00a0t\u011bch promy\u0161len\u00fdch. &nbsp; Zdroje: https:\/\/cliniquemaigrirensante.ca\/en\/what-is-the-difference-between-a-meal-plan-for-men-and-a-meal-plan-for-women https:\/\/www.ijfans.org\/uploads\/paper\/36700712d13309a5c2613dc4fed28620.pdf https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11643740\/<\/p>\n","protected":false},"author":2,"featured_media":1089,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[30,39,64,78,20,11],"class_list":["post-1088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vyziva","tag-bilkoviny","tag-dieta","tag-metodika","tag-po-treninku","tag-posilovani","tag-regenerace"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1088","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1088"}],"version-history":[{"count":1,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1088\/revisions"}],"predecessor-version":[{"id":1090,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1088\/revisions\/1090"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/1089"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}