{"id":637,"date":"2013-09-10T07:57:07","date_gmt":"2013-09-10T07:57:07","guid":{"rendered":"http:\/\/www.aminosaeuren.biz\/?p=637"},"modified":"2022-01-27T14:50:22","modified_gmt":"2022-01-27T14:50:22","slug":"najlepsze-zrodla-bialka-dla-sportowcow","status":"publish","type":"post","link":"https:\/\/eiweiss.com\/pl\/najlepsze-zrodla-bialka-dla-sportowcow\/","title":{"rendered":"Najlepsze \u017ar\u00f3d\u0142a bia\u0142ka dla sportowc\u00f3w"},"content":{"rendered":"<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-aaddacb31ae4467f7eb8866f896e216b\">\n.avia-section.av-av_section-aaddacb31ae4467f7eb8866f896e216b .av-parallax .av-parallax-inner{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/eiweiss.com\/wp-content\/uploads\/2021\/07\/eiweiss-header.jpg);\nbackground-position:50% 0%;\nbackground-attachment:scroll;\n}\n.avia-section.av-av_section-aaddacb31ae4467f7eb8866f896e216b 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itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-637'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab\">\n#top .hr.hr-invisible.av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab hr-invisible  avia-builder-el-1  el_before_av_heading  avia-builder-el-first'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kyki8qir-a29079293b0c0505c4d8c3dceeb16414\">\n#top .av-special-heading.av-kyki8qir-a29079293b0c0505c4d8c3dceeb16414{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-kyki8qir-a29079293b0c0505c4d8c3dceeb16414 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-kyki8qir-a29079293b0c0505c4d8c3dceeb16414 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-kyki8qir-a29079293b0c0505c4d8c3dceeb16414 av-special-heading-h6 blockquote modern-quote  avia-builder-el-2  el_after_av_hr  avia-builder-el-last'><h6 class='av-special-heading-tag'  itemprop=\"headline\"  >Najlepsze \u017ar\u00f3d\u0142a bia\u0142ka dla sportowc\u00f3w<\/h6><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><\/div><div id='av_section_2'  class='avia-section av-av_section-c71edcd9ade149767e0a2c9837d32abf main_color avia-section-default avia-no-border-styling  avia-builder-el-3  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll av-minimum-height av-minimum-height-75 av-height-75  container_wrap fullsize'   data-av_minimum_height_pc='75' data-av_min_height_opt='75'><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-637'><div class='entry-content-wrapper clearfix'>\n<div class='flex_column_table av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f\">\n.flex_column.av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f{\nborder-radius:0px 0px 0px 0px;\npadding:80px 80px 80px 80px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f av_one_full  avia-builder-el-4  avia-builder-el-no-sibling  first flex_column_table_cell av-equal-height-column av-align-top'     ><section  class='av_textblock_section av-kyki9c7c-7a22e66ff7bd00988668592df5905cec'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>W odniesieniu do <a href=\"https:\/\/eiweiss.com\/pl\/co-to-sa-aminokwasy-rozgalezione-bcaas\/\">Budowa mi\u0119\u015bni<\/a> Kluczowe znaczenie ma nie tylko w\u0142a\u015bciwy trening, ale tak\u017ce dieta bogata w bia\u0142ko. Bia\u0142ko powinno by\u0107 wysokiej jako\u015bci, pochodzenia ro\u015blinnego i zwierz\u0119cego. Nie zaleca si\u0119 spo\u017cywania wy\u0142\u0105cznie bia\u0142ek zwierz\u0119cych, poniewa\u017c w d\u0142u\u017cszej perspektywie mo\u017ce to obci\u0105\u017ca\u0107 nerki i w\u0105trob\u0119. Istnieje wiele ro\u015blinnych \u017ar\u00f3de\u0142 bia\u0142ka, kt\u00f3re s\u0105 tak samo wysokiej jako\u015bci jak produkty zwierz\u0119ce. Jednak zbyt du\u017ce spo\u017cycie bia\u0142ka ma negatywny wp\u0142yw na organizm i narz\u0105dy.<\/p>\n<h2>Ro\u015blinne \u017ar\u00f3d\u0142a bia\u0142ka<\/h2>\n<p>Produkty sojowe zawieraj\u0105 szczeg\u00f3lnie du\u017ce ilo\u015bci bia\u0142ka, <a href=\"https:\/\/eiweiss.com\/pl\/inne-aminokwasy\/\">Ro\u015bliny str\u0105czkowe<\/a> i kilka warzyw. Produkty sojowe, takie jak tofu czy mleko sojowe, s\u0105 bardzo dobrym \u017ar\u00f3d\u0142em bia\u0142ka. Maj\u0105 one r\u00f3wnie\u017c pozytywny wp\u0142yw na poziom cholesterolu. Ro\u015bliny str\u0105czkowe, takie jak fasola, soczewica i groch, zawieraj\u0105 du\u017co wysokiej jako\u015bci bia\u0142ka. S\u0105 one idealnym uzupe\u0142nieniem dla \u017ar\u00f3de\u0142 bia\u0142ka zwierz\u0119cego, takich jak <a href=\"https:\/\/eiweiss.com\/pl\/inne-aminokwasy\/\">Mi\u0119so<\/a>poniewa\u017c zwi\u0119kszaj\u0105 one warto\u015b\u0107 bia\u0142ek. Tylko odpowiednia kompozycja aminokwas\u00f3w zapewnia optymalne wch\u0142anianie i wykorzystanie bia\u0142ek. Warzywa bogate w bia\u0142ko to np. <a href=\"https:\/\/eiweiss.com\/pl\/co-to-jest-hmb\/\">Kalafior<\/a>broku\u0142y, endywi\u0119 i koper w\u0142oski.<\/p>\n<h2>\u0179r\u00f3d\u0142a bia\u0142ka zwierz\u0119cego<\/h2>\n<p>Bia\u0142ko zwierz\u0119ce jest tak samo wa\u017cne jak bia\u0142ko ro\u015blinne. R\u00f3wnie\u017c w tym przypadku nale\u017cy zwr\u00f3ci\u0107 uwag\u0119 na produkty wysokiej jako\u015bci. Je\u015bli chodzi o mi\u0119so i jaja, zaleca si\u0119 wybieranie produkt\u00f3w ekologicznych. Zawieraj\u0105 one mniej substancji szkodliwych ni\u017c \u017cywno\u015b\u0107 konwencjonalna. Bia\u0142ko powinno by\u0107 spo\u017cywane g\u0142\u00f3wnie po treningu. Budowa mi\u0119\u015bni odbywa si\u0119 podczas fazy regeneracji, a bia\u0142ka s\u0105 szczeg\u00f3lnie dobrze wch\u0142aniane. Przy wyborze \u017cywno\u015bci nale\u017cy stosowa\u0107 produkty o niskiej zawarto\u015bci t\u0142uszczu. Zbyt du\u017ca ilo\u015b\u0107 t\u0142uszczu w po\u017cywieniu utrudnia wch\u0142anianie bia\u0142ka. Chuda wo\u0142owina, indyk i kurczak to dobre \u017ar\u00f3d\u0142a bia\u0142ka. Ryby dostarczaj\u0105 r\u00f3wnie\u017c du\u017co bia\u0142ka i wa\u017cnych kwas\u00f3w t\u0142uszczowych omega-3. Organizm potrzebuje ich do wielu zada\u0144, a ponadto mog\u0105 one obni\u017ca\u0107 poziom cholesterolu. Owoce morza zawieraj\u0105 r\u00f3wnie\u017c du\u017co bia\u0142ka i ma\u0142o t\u0142uszczu. Jednak ze wzgl\u0119du na zanieczyszczenie \u015brodowiska spo\u017cycie nie powinno by\u0107 zbyt wysokie. Innym \u017ar\u00f3d\u0142em bia\u0142ka jest mleko i produkty mleczne, takie jak twar\u00f3g, jogurt i ser. Nale\u017cy preferowa\u0107 odmiany o niskiej zawarto\u015bci t\u0142uszczu. Aby zwi\u0119kszy\u0107 ich warto\u015b\u0107, najlepiej \u0142\u0105czy\u0107 je z warzywami bogatymi w bia\u0142ko. Odpowiednim \u017ar\u00f3d\u0142em bia\u0142ka s\u0105 r\u00f3wnie\u017c jaja, kapsu\u0142ki z aminokwasami i bia\u0142ka jaj. <a href=\"https:\/\/eiweiss.com\/pl\/napoje-sportowe\/\">Wstrz\u0105sy<\/a>.<\/p>\n<h4>Dobrymi \u017ar\u00f3d\u0142ami bia\u0142ka zwierz\u0119cego s\u0105:<\/h4>\n<ul>\n<li>Chude mi\u0119so wo\u0142owe<\/li>\n<li>Chude mi\u0119so z indyka i kurczaka<\/li>\n<li>Jaja kurze<\/li>\n<li>Chude produkty mleczne, takie jak niskot\u0142uszczowe jogurty i twarogi, sery<br \/>\nJaja kurze<\/li>\n<li>Ryby, np. tu\u0144czyk<\/li>\n<\/ul>\n<h2>Bia\u0142ko wspomaga budow\u0119 mi\u0119\u015bni<\/h2>\n<p>Budow\u0119 mi\u0119\u015bni mo\u017cna skutecznie wspiera\u0107 poprzez odpowiednie spo\u017cycie bia\u0142ka. Spalanie t\u0142uszczu jest r\u00f3wnie\u017c wspomagane przez zwi\u0119kszone spo\u017cycie bia\u0142ka. Najlepiej jest \u0142\u0105czy\u0107 pokarmy zwierz\u0119ce i ro\u015blinne, aby zwi\u0119kszy\u0107 ich warto\u015b\u0107 biologiczn\u0105. Koktajle i kapsu\u0142ki proteinowe mog\u0105 by\u0107 r\u00f3wnie\u017c przydatne podczas bardzo intensywnego wysi\u0142ku fizycznego. Podczas zwi\u0119kszania spo\u017cycia bia\u0142ka wa\u017cne jest picie wystarczaj\u0105cej ilo\u015bci p\u0142yn\u00f3w, aby wyp\u0142uka\u0107 wszelkie produkty degradacji.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. 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