{"id":464,"date":"2026-02-11T02:46:15","date_gmt":"2026-02-11T02:46:15","guid":{"rendered":"https:\/\/nutrelino.com\/blog\/?p=464"},"modified":"2026-02-23T03:33:20","modified_gmt":"2026-02-23T03:33:20","slug":"kompletni-prehled-zakladnich-pojmu-vyzivy-a-fitness-kalorie-metabolismus-hormony-pohyb-a-vice","status":"publish","type":"post","link":"https:\/\/nutrelino.com\/blog\/cs\/kompletni-prehled-zakladnich-pojmu-vyzivy-a-fitness-kalorie-metabolismus-hormony-pohyb-a-vice\/","title":{"rendered":"Kompletn\u00ed p\u0159ehled z\u00e1kladn\u00edch pojm\u016f v\u00fd\u017eivy a fitness: kalorie, metabolismus, hormony, pohyb a v\u00edce"},"content":{"rendered":"\n<p>V\u00fd\u017eiva a fitness jsou dnes pln\u00e9 pojm\u016f, zkratek a \u201ezaru\u010den\u00fdch pravd\u201c, kter\u00e9 se \u010dasto vytrhuj\u00ed z kontextu, zjednodu\u0161uj\u00ed nebo \u00fapln\u011b p\u0159ekrucuj\u00ed. V\u00fdsledek? Chaos, frustrace a pocit, \u017ee pokud n\u011bco nefunguje, probl\u00e9m mus\u00ed b\u00fdt v tv\u00e9m t\u011ble.<\/p>\n\n\n\n<p>Tento \u010dl\u00e1nek vznikl proto, abychom vr\u00e1tili v\u011bci zp\u00e1tky do reality: biologick\u00e9, m\u011b\u0159iteln\u00e9 a srozumiteln\u00e9. Bez extr\u00e9m\u016f, bez trend\u016f, bez nere\u00e1ln\u00fdch slib\u016f\u2026<\/p>\n\n\n\n<p>V \u010dl\u00e1nku si postupn\u011b vysv\u011btl\u00edme:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>co jsou <strong>kalorie a energie<\/strong> a pro\u010d je nelze obej\u00edt,<\/li>\n\n\n\n<li>jak\u00fd je rozd\u00edl mezi <strong>makronutrienty<\/strong> <strong>a mikronutrienty<\/strong> a jejich z\u00e1kladn\u00ed d\u011blen\u00ed,<\/li>\n\n\n\n<li>jak funguje <strong>energetick\u00e1<\/strong> <strong>bilance<\/strong> (deficit, nadbytek, udr\u017een\u00ed),<\/li>\n\n\n\n<li>pro\u010d je d\u016fle\u017eit\u011bj\u0161\u00ed <strong>t\u011blesn\u00e1<\/strong> <strong>kompozice<\/strong> ne\u017e samotn\u00e1 hmotnost,<\/li>\n\n\n\n<li>co znamen\u00e1 <strong>BMR a RMR<\/strong> jako metabolick\u00e9 minimum,<\/li>\n\n\n\n<li>z \u010deho se skl\u00e1d\u00e1 <strong>TDEE<\/strong>: denn\u00ed energetick\u00fd v\u00fddej,<\/li>\n\n\n\n<li><strong>BMI<\/strong> \u2013 Body Mass Index,<\/li>\n\n\n\n<li>jak v realit\u011b funguj\u00ed <strong>hormony, refeed a inzulin<\/strong>,<\/li>\n\n\n\n<li>co je <strong>inzulinov\u00e1 rezistence<\/strong> a jak s n\u00ed souvis\u00ed tuk,<\/li>\n\n\n\n<li><strong>glykemick\u00fd index a glykemick\u00e1 n\u00e1lo\u017e<\/strong>,<\/li>\n\n\n\n<li>co je <strong>adaptivn\u00ed termogeneze<\/strong> a \u201ere\u017eim hladov\u011bn\u00ed\u201c,<\/li>\n\n\n\n<li>pro\u010d je <strong>NEAT<\/strong> nejv\u011bt\u0161\u00edm zdrojem rozd\u00edl\u016f mezi lidmi,<\/li>\n\n\n\n<li>kolik energie stoj\u00ed zpracov\u00e1n\u00ed potravy (<strong>TEF<\/strong>),<\/li>\n\n\n\n<li>a kdy je <strong>t\u011blesn\u00e1 rekompozice<\/strong> re\u00e1ln\u00e1 a kdy ne.<\/li>\n<\/ul>\n\n\n\n<p>C\u00edlem nen\u00ed p\u0159esv\u011bd\u010dovat t\u011b o jednom \u201espr\u00e1vn\u00e9m\u201c sm\u011bru. C\u00edlem je pochopit, jak t\u011blo funguje, abys se mohla rozhodovat na z\u00e1klad\u011b fakt\u016f, ne strachu nebo trend\u016f.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kalorie: z\u00e1klad, kter\u00fd se ned\u00e1 obej\u00edt<\/strong><\/h2>\n\n\n\n<p><strong>Kalorie nen\u00ed dieta. Kalorie nen\u00ed nep\u0159\u00edtel. A u\u017e v\u016fbec nen\u00ed modern\u00ed v\u00fdmysl.<\/strong> Kalorie je jen jednotka energie &#8211; konkr\u00e9tn\u011b mno\u017estv\u00ed energie pot\u0159ebn\u00e9 k oh\u0159\u00e1t\u00ed jednoho kilogramu vody o jeden stupe\u0148 Celsia. Ve v\u00fd\u017eiv\u011b se pou\u017e\u00edv\u00e1 k vyj\u00e1d\u0159en\u00ed energetick\u00e9ho obsahu potravin a n\u00e1poj\u016f.<\/p>\n\n\n\n<p>V praxi se setk\u00e1\u0161 se dv\u011bma jednotkami: <strong>kcal a kJ<\/strong>. Je to ta sam\u00e1 energie, jen jin\u00fd z\u00e1pis. Plat\u00ed jednoduch\u00fd p\u0159epo\u010det: 1 kcal = 4,18 kJ. <strong>Z pohledu hubnut\u00ed, p\u0159ib\u00edr\u00e1n\u00ed nebo zdrav\u00ed mezi nimi nen\u00ed rozd\u00edl.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Energii neobelst\u00ed\u0161 a ned\u00e1 se obej\u00edt.<\/strong> M\u016f\u017ee\u0161 j\u00edst \u201e\u010dist\u011b\u201c, m\u016f\u017ee\u0161 j\u00edst low carb, keto nebo intuitivn\u011b. T\u011blo po\u0159\u00e1d funguje na energii. <strong>To nen\u00ed trend. To je fyzika. <\/strong><\/p>\n\n\n\n<p>A pr\u00e1v\u011b proto se od kalori\u00ed mus\u00edme posunout d\u00e1l\u2026 k tomu, odkud energie poch\u00e1z\u00ed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Makronutrienty a mikronutrienty: odkud energie poch\u00e1z\u00ed<\/strong><\/h2>\n\n\n\n<p><strong>Makronutrienty<\/strong> jsou z\u00e1kladn\u00ed slo\u017eky stravy, kter\u00e9 t\u011blu dod\u00e1vaj\u00ed energii. Pat\u0159\u00ed sem: b\u00edlkoviny, tuky, sacharidy (a k nim tak\u00e9 vl\u00e1knina, kter\u00e1 m\u00e1 specifickou roli v tr\u00e1ven\u00ed a sytosti). Ka\u017ed\u00fd z nich m\u00e1 jinou funkci a jinou biologickou \u00falohu.<\/p>\n\n\n\n<p><strong>Sacharidy = z\u00e1kladn\u00ed zdroj energie<\/strong><\/p>\n\n\n\n<p>Sacharidy se d\u011bl\u00ed podle sv\u00e9 struktury a rychlosti vst\u0159eb\u00e1v\u00e1n\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monosacharidy<\/strong>: jednoduch\u00e9 cukry (gluk\u00f3za, frukt\u00f3za). Rychle vst\u0159ebateln\u00e9, rychl\u00fd zdroj energie.<\/li>\n\n\n\n<li><strong>Oligosacharidy<\/strong>: pomalej\u0161\u00ed zdroj energie:<ul><li>disacharidy (sachar\u00f3za, lakt\u00f3za, malt\u00f3za),<\/li><\/ul><ul><li>trisacharidy (nap\u0159. rafin\u00f3za),<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>oligosacharidy jako inulin.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Polysacharidy<\/strong>: komplexn\u00ed sacharidy (\u0161krob, glykogen, pektiny, vl\u00e1knina). Vst\u0159eb\u00e1vaj\u00ed se pomalu, v\u00edce zasyt\u00ed a tvo\u0159\u00ed z\u00e1klad dlouhodob\u00e9 energie.<\/li>\n<\/ul>\n\n\n\n<p><strong>Tuky = energetick\u00e1 rezerva a regulace hormon\u016f<\/strong><\/p>\n\n\n\n<p>Tuky ve strav\u011b nejsou \u201ejen kalorie nav\u00edc\u201c. Jsou d\u016fle\u017eit\u00e9 pro hormony, nervov\u00fd syst\u00e9m i vst\u0159eb\u00e1v\u00e1n\u00ed vitamin\u016f A, D, E, K.<\/p>\n\n\n\n<p>Z\u00e1kladn\u00ed d\u011blen\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nasycen\u00e9 tuky (b\u011b\u017en\u011b v \u017eivo\u010di\u0161n\u00fdch produktech, n\u011bkter\u00fdch olej\u00edch),<\/li>\n\n\n\n<li>nenasycen\u00e9 tuky (mono- a polynenasycen\u00e9 = typicky v ryb\u00e1ch, o\u0159e\u0161\u00edch, olivov\u00e9m oleji),<\/li>\n\n\n\n<li>trans tuky (tady se bav\u00edme o tom, co opravdu nechce\u0161 \u010dasto).<\/li>\n<\/ul>\n\n\n\n<p><strong>B\u00edlkoviny = stavebn\u00ed materi\u00e1l<\/strong><\/p>\n\n\n\n<p>B\u00edlkoviny slou\u017e\u00ed p\u0159edev\u0161\u00edm k:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stavb\u011b a obnov\u011b sval\u016f,<\/li>\n\n\n\n<li>tvorb\u011b enzym\u016f a hormon\u016f,<\/li>\n\n\n\n<li>podpo\u0159e imunity.<\/li>\n<\/ul>\n\n\n\n<p>Nejsou prim\u00e1rn\u00edm zdrojem energie, ale maj\u00ed vysok\u00fd termick\u00fd efekt (viz n\u00ed\u017ee).<\/p>\n\n\n\n<p>V praxi se d\u011bl\u00ed hlavn\u011b podle zdroje a \u201ekompletnosti\u201c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017eivo\u010di\u0161n\u00e9 b\u00edlkoviny <\/strong>(maso, ryby, vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky): obvykle aminokyselinov\u011b \u201ekompletn\u00ed\u201c,<\/li>\n\n\n\n<li><strong>rostlinn\u00e9 b\u00edlkoviny <\/strong>(lu\u0161t\u011bniny, obiloviny, o\u0159echy, semena): mohou b\u00fdt \u00fapln\u011b v po\u0159\u00e1dku, jen je \u010dasto pot\u0159eba kombinovat zdroje.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Mikronutrienty<\/strong><\/p>\n\n\n\n<p><strong>Vitaminy, miner\u00e1ln\u00ed l\u00e1tky a stopov\u00e9 prvky energii prakticky neposkytuj\u00ed,<\/strong> ale bez nich t\u011blo nedok\u00e1\u017ee spr\u00e1vn\u011b fungovat. Ovliv\u0148uj\u00ed nervov\u00fd syst\u00e9m, imunitu, regeneraci, hormony i metabolick\u00e9 procesy.<\/p>\n\n\n\n<p>Vitaminy se d\u011bl\u00ed podle rozpustnosti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitaminy <strong>rozpustn\u00e9 ve vod\u011b<\/strong> (B-komplex, vitamin C), kter\u00e9 si t\u011blo ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f neukl\u00e1d\u00e1 do z\u00e1soby a je pot\u0159eba je p\u0159ij\u00edmat pravideln\u011b,<\/li>\n\n\n\n<li>vitaminy <strong>rozpustn\u00e9 v tuc\u00edch<\/strong> (A, D, E, K), kter\u00e9 se ukl\u00e1daj\u00ed v tukov\u00e9 tk\u00e1ni a jejich vst\u0159eb\u00e1v\u00e1n\u00ed z\u00e1vis\u00ed na p\u0159\u00edtomnosti tuk\u016f ve strav\u011b.<\/li>\n<\/ul>\n\n\n\n<p>Miner\u00e1ln\u00ed l\u00e1tky a stopov\u00e9 prvky (nap\u0159. v\u00e1pn\u00edk, ho\u0159\u010d\u00edk, \u017eelezo, zinek, j\u00f3d, selen) jsou nezbytn\u00e9 pro spr\u00e1vnou \u010dinnost enzym\u016f, hormon\u016f, nervov\u00e9ho syst\u00e9mu a svalov\u00e9 kontrakce.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\">Jedno bez druh\u00e9ho nefunguje. <strong>M\u016f\u017ee\u0161 m\u00edt ide\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem a perfektn\u00ed j\u00eddeln\u00ed\u010dek, ale bez mikronutrient\u016f t\u011blo nepob\u011b\u017e\u00ed efektivn\u011b.<\/strong> A\u00a0naopak, ani \u201esuperpotraviny\u201c dlouhodob\u011b nezachr\u00e1n\u00ed rozbitou energetickou bilanci.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Energetick\u00e1 hodnota makro\u017eivin<\/strong><\/p>\n\n\n\n<p>Ka\u017ed\u00e1 makro\u017eivina m\u00e1 jinou energetickou hodnotu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sacharidy:<\/strong> 4 kcal \/ 1 g<\/li>\n\n\n\n<li><strong>B\u00edlkoviny:<\/strong> 4 kcal \/ 1 g<\/li>\n\n\n\n<li><strong>Tuky:<\/strong> 9 kcal \/ 1 g<\/li>\n\n\n\n<li><strong>Alkohol:<\/strong> 7 kcal \/ 1 g <em>(nen\u00ed makro\u017eivina, ale stoj\u00ed za zm\u00ednku)<\/em><\/li>\n\n\n\n<li><strong>Vl\u00e1knina:<\/strong> p\u0159ibli\u017en\u011b 2 kcal \/ 1 g <em>(z\u00e1le\u017e\u00ed na typu a fermentaci ve st\u0159ev\u011b)<\/em><\/li>\n<\/ul>\n\n\n\n<p>Pr\u00e1v\u011b rozd\u00edln\u00e1 energetick\u00e1 hodnota makro\u017eivin vysv\u011btluje, pro\u010d m\u016f\u017ee m\u00edt stejn\u00e9 mno\u017estv\u00ed j\u00eddla velmi odli\u0161n\u00fd kalorick\u00fd obsah.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Energetick\u00e1 bilance: deficit, nadbytek a rovnov\u00e1ha<\/strong><\/h2>\n\n\n\n<p>Zm\u011bna hmotnosti a t\u011blesn\u00e9 kompozice je v\u017edy v\u00fdsledkem energetick\u00e9 bilance.<\/p>\n\n\n\n<p><strong>Energetick\u00fd deficit<\/strong> vznik\u00e1 tehdy, kdy\u017e vyd\u00e1\u0161 v\u00edce energie, ne\u017e p\u0159ijme\u0161. V\u00fdsledkem je \u00fabytek hmotnosti, a tedy prim\u00e1rn\u011b t\u011blesn\u00e9ho tuku.<\/p>\n\n\n\n<p><strong>Energetick\u00fd nadbytek<\/strong> znamen\u00e1, \u017ee p\u0159ij\u00edm\u00e1\u0161 v\u00edce energie, ne\u017e t\u011blo spot\u0159ebuje. Je nezbytn\u00fd pro r\u016fst svalov\u00e9 hmoty (za p\u0159edpokladu silov\u00e9ho tr\u00e9ninku).<\/p>\n\n\n\n<p><strong>Vyrovnan\u00e1 bilance<\/strong> znamen\u00e1 udr\u017eov\u00e1n\u00ed aktu\u00e1ln\u00edho stavu.<\/p>\n\n\n\n<p>Ano, svaly je mo\u017en\u00e9 budovat i v deficitu, ale p\u0159edev\u0161\u00edm u za\u010d\u00e1te\u010dn\u00edk\u016f a lid\u00ed s vy\u0161\u0161\u00edm procentem t\u011blesn\u00e9ho tuku. U velmi \u0161t\u00edhl\u00fdch a pokro\u010dil\u00fdch jedinc\u016f je tento proces v\u00fdrazn\u011b omezen\u00fd.<\/p>\n\n\n\n<p>\ud83d\udc49 Pokud chce\u0161 v\u011bd\u011bt, kolik kalori\u00ed j\u00edst pro sv\u016fj c\u00edl (hubnut\u00ed \/ nab\u00edr\u00e1n\u00ed \/ udr\u017een\u00ed), pod\u00edvej se na <strong><a href=\"https:\/\/nutrelino.com\/cs\/calculators\/target\" target=\"_blank\" rel=\"noreferrer noopener\">kalkula\u010dku c\u00edle (Target)<\/a><\/strong>. <\/p>\n\n\n\n<p>A pr\u00e1v\u011b tady se dost\u00e1v\u00e1me k pojmu, kter\u00fd je mnohem d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e samotn\u00e1 v\u00e1ha.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>T\u011blesn\u00e1 kompozice: v\u00edc ne\u017e \u010d\u00edslo na v\u00e1ze<\/strong><\/h2>\n\n\n\n<p>T\u011blesn\u00e1 kompozice vyjad\u0159uje pom\u011br tukov\u00e9 a svalov\u00e9 hmoty. Dv\u011b osoby mohou m\u00edt stejnou v\u00e1hu a \u00fapln\u011b odli\u0161n\u00e9 zdrav\u00ed.<\/p>\n\n\n\n<p><strong>D\u016fle\u017eit\u00e9 nen\u00ed jen to, kolik tuku m\u00e1\u0161, ale tak\u00e9 kde se ukl\u00e1d\u00e1.<\/strong><\/p>\n\n\n\n<p>Tuk v oblasti b\u0159icha (viscer\u00e1ln\u00ed tuk) je metabolicky aktivn\u00ed a je spojen s vy\u0161\u0161\u00edm rizikem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>inzulinov\u00e9 rezistence,<\/li>\n\n\n\n<li>cukrovky 2. typu,<\/li>\n\n\n\n<li>kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/li>\n<\/ul>\n\n\n\n<p><strong>Rizikov\u00e9 hodnoty obvodu pasu<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017eeny: nad 89 cm<\/li>\n\n\n\n<li>mu\u017ei: nad 102 cm<\/li>\n<\/ul>\n\n\n\n<p>V\u00e1ha v norm\u011b je\u0161t\u011b automaticky neznamen\u00e1 zdrav\u00ed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>BMR a RMR: energetick\u00e9 minimum pro \u017eivot<\/strong><\/h2>\n\n\n\n<p><strong>BMR (Basal Metabolic Rate<\/strong>) vyjad\u0159uje energii pot\u0159ebnou k udr\u017een\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed: d\u00fdch\u00e1n\u00ed, \u010dinnost srdce, mozku, jater, ledvin a termoregulaci. Tvo\u0159\u00ed p\u0159ibli\u017en\u011b 60 &#8211; 70 % denn\u00edho energetick\u00e9ho v\u00fddeje.<\/p>\n\n\n\n<p><strong>RMR (Resting Metabolic Rate) <\/strong>je prakti\u010dt\u011bj\u0161\u00ed \u00fadaj pro b\u011b\u017en\u00fd \u017eivot. Zahrnuje krom\u011b z\u00e1kladn\u00edch funkc\u00ed z BMR tak\u00e9 drobn\u00e9 \u010dinnosti v klidu a v realit\u011b dne.<\/p>\n\n\n\n<p>V\u00fdpo\u010dty BMR\/RMR jsou pouze orienta\u010dn\u00ed, proto\u017ee nezohled\u0148uj\u00ed p\u0159esn\u00fd pom\u011br svalov\u00e9 a tukov\u00e9 hmoty. Proto mohou podhodnocovat v\u00fddej u svalnat\u00fdch lid\u00ed a nadhodnocovat ho u osob s vy\u0161\u0161\u00edm mno\u017estv\u00edm tuku. A tak\u00e9 proto mohou m\u00edt dva lid\u00e9 se stejnou v\u00e1hou \u00fapln\u011b jin\u00e9 BMR.<\/p>\n\n\n\n<p>\ud83d\udc49 Spo\u010d\u00edtej si <strong><a href=\"https:\/\/nutrelino.com\/cs\/calculators\/bmr\" target=\"_blank\" rel=\"noreferrer noopener\">BMR v na\u0161\u00ed kalkula\u010dce <\/a><\/strong>a ber ho jako \u201emetabolick\u00e9 minimum\u201c, ne jako osobn\u00ed ur\u00e1\u017eku. <\/p>\n\n\n\n<p>V\u00edce se o BMR do\u010dte\u0161 tak\u00e9 v tomto \u010dl\u00e1nku:<br><strong><a href=\"https:\/\/nutrelino.com\/blog\/cs\/proc-pomaly-metabolismus-ani-rezim-hladoveni-nejsou-problemem-pri-hubnuti-metabolismus-neat-a-skutecne-rozdily-mezi-lidmi\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pro\u010d \u201epomal\u00fd metabolismus\u201c ani \u201ere\u017eim hladov\u011bn\u00ed\u201c nejsou probl\u00e9mem p\u0159i hubnut\u00ed. Metabolismus, NEAT a skute\u010dn\u00e9 rozd\u00edly mezi lidmi<\/a><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>TDEE: celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej<\/strong><\/h2>\n\n\n\n<p><strong>TDEE (Total Daily Energy Expenditure)<\/strong> je celkov\u00fd v\u00fddej energie za den. Nen\u00ed to jedno \u010d\u00edslo, ale sou\u010det n\u011bkolika proces\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>BMR\/RMR<\/strong> (metabolick\u00e9 minimum) i pracovn\u00ed stres,<\/li>\n\n\n\n<li><strong>fyzick\u00e1 aktivita <\/strong>(v\u011bdom\u00e1, nap\u0159. tr\u00e9nink),<\/li>\n\n\n\n<li><strong>NEAT<\/strong> (ne\u00famysln\u00fd pohyb),<\/li>\n\n\n\n<li><strong>TEF<\/strong> (energie na zpracov\u00e1n\u00ed potravy).<\/li>\n<\/ul>\n\n\n\n<p>TDEE je dynamick\u00e1 hodnota. M\u011bn\u00ed se s hmotnost\u00ed, chov\u00e1n\u00edm, stresem, sp\u00e1nkem i stravou. Proto je iluze myslet si, \u017ee \u201ejednou vypo\u010d\u00edtan\u00e9 \u010d\u00edslo plat\u00ed nav\u017edy\u201c. <strong>Hodnoty je pot\u0159eba pravideln\u011b aktualizovat.<\/strong><\/p>\n\n\n\n<p>Pokud chce\u0161 m\u00edt jasno, kde jsi, za\u010dni t\u00edm, \u017ee si spo\u010d\u00edt\u00e1\u0161 TDEE. M\u016f\u017ee\u0161 k tomu pou\u017e\u00edt <strong>na\u0161i <a href=\"https:\/\/nutrelino.com\/cs\/calculators\/cev\" target=\"_blank\" rel=\"noreferrer noopener\">TDEE kalkula\u010dku<\/a>.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>BMI: jednoduch\u00fd n\u00e1stroj s velk\u00fdmi limity<\/strong><\/h2>\n\n\n\n<p><strong>BMI (Body Mass Index)<\/strong> je jeden z nejpou\u017e\u00edvan\u011bj\u0161\u00edch ukazatel\u016f, proto\u017ee je rychl\u00fd a jednoduch\u00fd. V\u00fdhoda: rychlost. Slabina: realita. Slou\u017e\u00ed k rychl\u00e9mu posouzen\u00ed hmotnosti vzhledem k v\u00fd\u0161ce\u2026 tedy alespo\u0148 u dosp\u011bl\u00fdch. U d\u011bt\u00ed to neplat\u00ed, ty maj\u00ed sv\u00e9 vlastn\u00ed tabulky.<\/p>\n\n\n\n<p>BMI nerozli\u0161uje svaly od tuku, nezohled\u0148uje v\u011bk ani distribuci tuku. V\u00fdzkumy ukazuj\u00ed, \u017ee velk\u00e1 \u010d\u00e1st lid\u00ed klasifikovan\u00fdch BMI jako \u201ebez nadv\u00e1hy\u201c m\u016f\u017ee m\u00edt ve skute\u010dnosti vysok\u00e9 procento t\u011blesn\u00e9ho tuku. A naopak &#8211; u sportovc\u016f m\u016f\u017ee BMI vypadat \u201eh\u016f\u0159\u201c, ne\u017e jak odpov\u00edd\u00e1 realit\u011b a zdrav\u00ed.<\/p>\n\n\n\n<p>Proto: BMI je vhodn\u00e9 jako orienta\u010dn\u00ed screening, ne jako p\u0159esn\u00e1 diagnostika.<\/p>\n\n\n\n<p>V\u00fdpo\u010dty BMI \u010dasto selh\u00e1vaj\u00ed zejm\u00e9na u star\u0161\u00edch lid\u00ed. Pro\u010d? Jedn\u00edm z hlavn\u00edch d\u016fvod\u016f je <strong>sarkopenie<\/strong>.<\/p>\n\n\n\n<p><strong>Sarkopenie<\/strong> p\u0159edstavuje postupnou ztr\u00e1tu svalov\u00e9 hmoty, s\u00edly a funkce, kter\u00e1 je typick\u00e1 pro st\u00e1rnut\u00ed, ale m\u016f\u017ee se objevit i p\u0159i sedav\u00e9m \u017eivotn\u00edm stylu a chronick\u00fdch onemocn\u011bn\u00edch. Mezi hlavn\u00ed faktory jej\u00edho rozvoje pat\u0159\u00ed n\u00edzk\u00e1 fyzick\u00e1 aktivita a dlouhodob\u011b nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, ale tak\u00e9 vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek.<\/p>\n\n\n\n<p>Pr\u00e1v\u011b proto m\u016f\u017ee m\u00edt \u010dlov\u011bk \u201enorm\u00e1ln\u00ed BMI\u201c, ale z\u00e1rove\u0148 n\u00edzkou svalovou hmotu a vy\u0161\u0161\u00ed zdravotn\u00ed riziko \u2013 n\u011bco, co BMI jednodu\u0161e nedok\u00e1\u017ee rozli\u0161it.<\/p>\n\n\n\n<p><strong>\ud83d\udc49 Spo\u010d\u00edtej si <a href=\"https:\/\/nutrelino.com\/cs\/calculators\/bmi\" target=\"_blank\" rel=\"noreferrer noopener\">BMI v kalkula\u010dce,<\/a> ale ber ho jako prvn\u00ed odhad, ne verdikt.<\/strong><\/p>\n\n\n\n<p><strong>Pokud by t\u011b zaj\u00edmalo v\u00edce informac\u00ed o BMI, najde\u0161 je na na\u0161em blogu v \u010dl\u00e1nku: <a href=\"https:\/\/nutrelino.com\/blog\/cs\/bmi-neni-zakon-ale-vis-kdy-mu-muzes-verit\/\" target=\"_blank\" rel=\"noreferrer noopener\">BMI nen\u00ed z\u00e1kon. Ale v\u00ed\u0161, kdy mu m\u016f\u017ee\u0161 v\u011b\u0159it?<\/a><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hormony a&nbsp;refeed na ne: regul\u00e1tory chov\u00e1n\u00ed, ne sabot\u00e9\u0159i<\/strong><\/h2>\n\n\n\n<p><strong>Leptin, ghrelin, kortizol, inzulin<\/strong><\/p>\n\n\n\n<p>Maj\u00ed velk\u00fd vliv na to, jak se c\u00edt\u00ed\u0161, co chce\u0161 j\u00edst, na pocit sytosti i na to, kolik m\u00e1\u0161 energie. St\u00e1le ale plat\u00ed z\u00e1kladn\u00ed fakt: nevyr\u00e1b\u011bj\u00ed tuk ze vzduchu.<\/p>\n\n\n\n<p><strong>Leptin<\/strong> je sign\u00e1l sytosti. Kdy\u017e jeho hladina klesne (nap\u0159. p\u0159i p\u0159\u00edsn\u00e9 diet\u011b nebo extr\u00e9mn\u00edch tr\u00e9ninc\u00edch), mozek dost\u00e1v\u00e1 informaci \u201eenergie je m\u00e1lo\u201c. V\u00fdsledek? V\u011bt\u0161\u00ed hlad, men\u0161\u00ed sytost, hor\u0161\u00ed schopnost dr\u017eet re\u017eim.<\/p>\n\n\n\n<p><strong>Ghrelin<\/strong> je hormon hladu. Stoup\u00e1 p\u0159i nedostatku sp\u00e1nku a p\u0159i dlouhodob\u00e9m deficitu. To nen\u00ed sabot\u00e1\u017e, to je t\u011blo, kter\u00e9 se sna\u017e\u00ed zajistit energii.<\/p>\n\n\n\n<p><strong>Kortizol<\/strong> roste p\u0159i stresu, nadm\u011brn\u00e9m tr\u00e9ninkov\u00e9m objemu, nedostatku sp\u00e1nku a dlouhodob\u00e9m deficitu. Zv\u00fd\u0161en\u00fd kortizol zhor\u0161uje regeneraci, podporuje zadr\u017eov\u00e1n\u00ed vody a \u010dasto zvy\u0161uje hlad a \u00fanavu. Proto lid\u00e9 po drastick\u00fdch diet\u00e1ch \u010dasto nevypadaj\u00ed \u201e\u0161t\u00edhlej\u0161\u00ed\u201c, ale sp\u00ed\u0161e vy\u010derpan\u011b a zavodn\u011bn\u011b.<\/p>\n\n\n\n<p><strong>Inzulin<\/strong>: hormon \u017eivota, ne nep\u0159\u00edtel<br>Inzulin je hormon, kter\u00fd se tvo\u0159\u00ed ve slinivce b\u0159i\u0161n\u00ed a je nezbytn\u00fd pro \u017eivot. Jeho role jsou velmi praktick\u00e9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pom\u00e1h\u00e1 transportovat \u017eiviny do bun\u011bk,<\/li>\n\n\n\n<li>umo\u017e\u0148uje t\u011blu vyu\u017e\u00edvat gluk\u00f3zu jako energii,<\/li>\n\n\n\n<li>reguluje metabolismus sacharid\u016f, tuk\u016f a b\u00edlkovin,<\/li>\n\n\n\n<li>umo\u017e\u0148uje ukl\u00e1d\u00e1n\u00ed energie &#8211; kl\u00ed\u010dov\u00e9 je ale slovo: <strong>nadbyte\u010dn\u00e9<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Gluk\u00f3za se m\u016f\u017ee vyu\u017e\u00edt okam\u017eit\u011b jako palivo, nebo se ulo\u017e\u00ed jako glykogen v j\u00e1trech a svalech. Svalov\u00fd glykogen se vyu\u017e\u00edv\u00e1 hlavn\u011b p\u0159i tr\u00e9ninku, jatern\u00ed pom\u00e1h\u00e1 udr\u017eovat stabiln\u00ed hladinu cukru v krvi.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>D\u016fle\u017eit\u00e9<\/strong>:<strong> inzulin nestoup\u00e1 pouze po sacharidech. Zvy\u0161uj\u00ed ho i b\u00edlkoviny a tuky (v r\u016fzn\u00e9 m\u00ed\u0159e a kontextu). Proto je sm\u011b\u0161n\u00e9 zjednodu\u0161en\u00ed tvrdit, \u017ee \u201ejen sacharidy jsou \u0161patn\u00e9\u201c.<\/strong><\/p>\n\n\n\n<p>A je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed: mno\u017estv\u00ed inzulinu neur\u010duje, kolik tuku ulo\u017e\u00ed\u0161. Nejv\u011bt\u0161\u00ed vliv na p\u0159ib\u00edr\u00e1n\u00ed m\u00e1 st\u00e1le nadbyte\u010dn\u011b p\u0159ijat\u00e1 energie.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Pointa: hormony obvykle d\u011blaj\u00ed toto: zvy\u0161uj\u00ed chu\u0165 k j\u00eddlu, sni\u017euj\u00ed spont\u00e1nn\u00ed pohyb a zhor\u0161uj\u00ed schopnost dr\u017eet re\u017eim. Jsou tedy zesilova\u010dem chov\u00e1n\u00ed, ne biologickou sabot\u00e1\u017e.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Refeed: pro\u010d kr\u00e1tkodob\u00e9 zv\u00fd\u0161en\u00ed kalori\u00ed nen\u00ed selh\u00e1n\u00ed<\/strong><\/h3>\n\n\n\n<p>Existuje jeden \u010dasto nepochopen\u00fd fakt, kter\u00fd jde proti fitness logice \u201e\u010d\u00edm m\u00e9n\u011b, t\u00edm l\u00e9pe\u201c. Kr\u00e1tkodob\u00e9 zv\u00fd\u0161en\u00ed kalorick\u00e9ho p\u0159\u00edjmu, zejm\u00e9na ze slo\u017een\u00fdch sacharid\u016f, tzv. Refeed, &nbsp;m\u016f\u017ee m\u00edt pozitivn\u00ed biologick\u00fd efekt.<\/p>\n\n\n\n<p><strong>Refeed m\u016f\u017ee sn\u00ed\u017eit kortizol, do\u010dasn\u011b zv\u00fd\u0161it leptinov\u00fd sign\u00e1l, zlep\u0161it energii, v\u00fdkon a omezit zadr\u017eov\u00e1n\u00ed vody.<\/strong> D\u016fle\u017eit\u00e9 je, \u017ee kr\u00e1tkodob\u00e9 zm\u011bny leptinu nesouvis\u00ed p\u0159\u00edmo s mno\u017estv\u00edm tuku, ale s t\u00edm, jak t\u011blo vn\u00edm\u00e1 dostupnost energie a zpracov\u00e1n\u00ed gluk\u00f3zy v tukov\u00e9 bu\u0148ce.<\/p>\n\n\n\n<p>Probl\u00e9m extr\u00e9mn\u011b dlouh\u00fdch diet bez p\u0159est\u00e1vek nen\u00ed \u201ezni\u010den\u00fd metabolismus\u201c, <strong>ale rostouc\u00ed stres, hor\u0161\u00ed regenerace a klesaj\u00edc\u00ed udr\u017eitelnost.<\/strong> Rozumn\u011b nastaven\u00e9 udr\u017eovac\u00ed f\u00e1ze nebo refeedy proto nejsou slabost. <strong>Jsou to strategick\u00e9 n\u00e1stroje. Ne hack. Jen biologie v praxi.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Inzul\u00ednov\u00e1 rezistence (IR): kdy\u017e t\u011blo pot\u0159ebuje v\u00edce inzul\u00ednu<\/strong><\/h2>\n\n\n\n<p>Inzul\u00ednov\u00e1 senzitivita je vztah mezi t\u00edm, kolik inzul\u00ednu t\u011blo pot\u0159ebuje, aby \u201euklidilo\u201c gluk\u00f3zu do bun\u011bk. \u010c\u00edm je senzitivita vy\u0161\u0161\u00ed, t\u00edm m\u00e9n\u011b inzul\u00ednu sta\u010d\u00ed.<\/p>\n\n\n\n<p>P\u0159i inzul\u00ednov\u00e9 rezistenci mus\u00ed slinivka produkovat v\u00edce inzul\u00ednu pro stejn\u00fd \u00fa\u010dinek. \u010casto souvis\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s vy\u0161\u0161\u00edm % t\u011blesn\u00e9ho tuku<\/li>\n\n\n\n<li>n\u00edzk\u00fdm NEAT<\/li>\n\n\n\n<li>dlouhodob\u011b nevhodn\u00fdm \u017eivotn\u00edm stylem.<\/li>\n<\/ul>\n\n\n\n<p>U diabetu 2. typu je velmi \u010dast\u00fdm a logick\u00fdm \u0159e\u0161en\u00edm redukce tuku a zm\u011bna re\u017eimu, \u010dasto bez pot\u0159eby extr\u00e9mn\u00edho low carb.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Glykemick\u00fd index (GI) a glykemick\u00e1 n\u00e1lo\u017e (GL): pro n\u011bkoho u\u017eite\u010dn\u00e9, ale ne svat\u00e9 p\u00edsmo<\/strong><\/h2>\n\n\n\n<p><strong>Glykemick\u00fd index (GI)<\/strong> \u0159\u00edk\u00e1, jak rychle a intenzivn\u011b potravina zv\u00fd\u0161\u00ed hladinu gluk\u00f3zy v krvi.<\/p>\n\n\n\n<p>Obvykle se uv\u00e1d\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>n\u00edzk\u00fd: 0 &#8211; 55<\/li>\n\n\n\n<li>st\u0159edn\u00ed: 55 &#8211; 69<\/li>\n\n\n\n<li>vysok\u00fd: 70+<\/li>\n<\/ul>\n\n\n\n<p><strong>Glykemick\u00e1 n\u00e1lo\u017e (GL)<\/strong> zohled\u0148uje tak\u00e9 mno\u017estv\u00ed sacharid\u016f v porci, je tedy prakti\u010dt\u011bj\u0161\u00ed, proto\u017ee v re\u00e1ln\u00e9m \u017eivot\u011b rozhoduj\u00ed porce.<\/p>\n\n\n\n<p>GI\/GL mohou b\u00fdt u\u017eite\u010dn\u00e9 u diabetu nebo inzul\u00ednov\u00e9 rezistence, ale pro zdrav\u00e9ho \u010dlov\u011bka to nen\u00ed magick\u00e9 krit\u00e9rium \u201ezdrav\u00e9 vs. nezdrav\u00e9\u201c. Z pohledu hubnut\u00ed je st\u00e1le kl\u00ed\u010dov\u00e1 energetick\u00e1 bilance a kvalita stravy. Ne tabulka GI.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Adaptivn\u00ed termogeneze a \u201ere\u017eim hladov\u011bn\u00ed\u201c<\/strong><\/h2>\n\n\n\n<p>Adaptivn\u00ed termogeneze je re\u00e1ln\u00fd, ale \u010dasto p\u0159ece\u0148ovan\u00fd jev. Znamen\u00e1, \u017ee energetick\u00fd v\u00fddej klesne o n\u011bco v\u00edce, ne\u017e by odpov\u00eddalo pouze \u00fabytku hmotnosti.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>V\u00fdzkumy ukazuj\u00ed, \u017ee jde o mal\u00fd, velmi m\u00edrn\u00fd a do\u010dasn\u00fd efekt, kter\u00fd po stabilizaci hmotnosti v\u00fdrazn\u011b sl\u00e1bne nebo \u00fapln\u011b miz\u00ed. V praxi se bav\u00edme o des\u00edtk\u00e1ch kalori\u00ed denn\u011b, ne o stovk\u00e1ch.<\/strong><\/p>\n\n\n\n<p>T\u011blo se nesna\u017e\u00ed sabotovat hubnut\u00ed. Jen funguje \u00fasporn\u011bji. <strong>To nen\u00ed porucha, ale logick\u00e1 adaptace<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>men\u0161\u00ed t\u011blo pot\u0159ebuje m\u00e9n\u011b energie<\/strong><\/li>\n\n\n\n<li><strong>nev\u011bdom\u011b sni\u017euje\u0161 NEAT<\/strong> &#8211; m\u00e9n\u011b se vrt\u00ed\u0161, mo\u017en\u00e1 m\u00e9n\u011b klepe\u0161 nohou, m\u00e9n\u011b vst\u00e1v\u00e1\u0161 ze \u017eidle\u2026<\/li>\n\n\n\n<li><strong>doch\u00e1z\u00ed ke ztr\u00e1t\u011b metabolicky aktivn\u00ed tk\u00e1n\u011b \u2013 sval\u016f<\/strong>, co\u017e tak\u00e9 sni\u017euje kalorickou pot\u0159ebu.<\/li>\n<\/ul>\n\n\n\n<p>V\u0161echno m\u00e1 svou logiku a ani tady nen\u00ed pot\u0159eba zbyte\u010dn\u011b panika\u0159it.<\/p>\n\n\n\n<p>V\u00edce si o tom m\u016f\u017ee\u0161 p\u0159e\u010d\u00edst i zde:<br><a href=\"https:\/\/nutrelino.com\/blog\/cs\/proc-pomaly-metabolismus-ani-rezim-hladoveni-nejsou-problemem-pri-hubnuti-metabolismus-neat-a-skutecne-rozdily-mezi-lidmi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pro\u010d \u201epomal\u00fd metabolismus\u201c ani \u201ere\u017eim hladov\u011bn\u00ed\u201c nejsou probl\u00e9mem p\u0159i hubnut\u00ed. Metabolismus, NEAT a skute\u010dn\u00e9 rozd\u00edly mezi lidmi<\/strong><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>NEAT: kde vznikaj\u00ed skute\u010dn\u00e9 rozd\u00edly mezi lidmi<\/strong><\/h2>\n\n\n\n<p><strong>NEAT (Non-Exercise Activity Thermogenesis) <\/strong>zahrnuje ve\u0161ker\u00fd pohyb mimo tr\u00e9nink, p\u0159edev\u0161\u00edm <strong>nev\u011bdom\u00fd pohyb<\/strong>: ch\u016fzi, st\u00e1n\u00ed, zm\u011bny polohy, gestikulaci, vrt\u011bn\u00ed se, klep\u00e1n\u00ed prsty\u2026<\/p>\n\n\n\n<p>U sedav\u00fdch lid\u00ed m\u016f\u017ee tvo\u0159it kolem 15 % v\u00fddeje, u velmi aktivn\u00edch i v\u00edce ne\u017e 50 %. <strong>Rozd\u00edly mezi \u201ezd\u00e1nliv\u011b\u201c podobn\u00fdmi lidmi tak mohou dosahovat 200 &#8211; 600 kcal denn\u011b.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Pr\u00e1v\u011b NEAT je hlavn\u00ed d\u016fvod, pro\u010d se zd\u00e1, \u017ee n\u011bkte\u0159\u00ed lid\u00e9 maj\u00ed \u201erychlej\u0161\u00ed metabolismus\u201c. Ve skute\u010dnosti jde o rozd\u00edly v chov\u00e1n\u00ed b\u011bhem dne.<\/strong><\/p>\n\n\n\n<p>O NEAT jdeme mnohem v\u00edce do hloubky v tomto \u010dl\u00e1nku: <a href=\"https:\/\/nutrelino.com\/blog\/cs\/proc-pomaly-metabolismus-ani-rezim-hladoveni-nejsou-problemem-pri-hubnuti-metabolismus-neat-a-skutecne-rozdily-mezi-lidmi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/nutrelino.com\/blog\/cs\/proc-pomaly-metabolismus-ani-rezim-hladoveni-nejsou-problemem-pri-hubnuti-metabolismus-neat-a-skutecne-rozdily-mezi-lidmi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pro\u010d \u201epomal\u00fd metabolismus\u201c ani \u201ere\u017eim hladov\u011bn\u00ed\u201c nejsou probl\u00e9mem p\u0159i hubnut\u00ed. Metabolismus, NEAT a skute\u010dn\u00e9 rozd\u00edly mezi lidmi<\/strong><\/a><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>N\u00e1sleduj\u00edc\u00ed graf ukazuje, pro\u010d maj\u00ed dva lid\u00e9 se stejn\u00fdm BMR a tr\u00e9ninkem \u010dasto zcela odli\u0161n\u00fd celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej \u2013 rozd\u00edl ned\u011bl\u00e1 tr\u00e9nink, ale NEAT.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/02\/Ako-neat-ovplyvnuje-energy-vydaj_SK-1-819x1024.png\" loading=\"lazy\" alt=\"N\u00e1sleduj\u00edc\u00ed graf ukazuje, pro\u010d maj\u00ed dva lid\u00e9 se stejn\u00fdm BMR a tr\u00e9ninkem \u010dasto zcela odli\u0161n\u00fd celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej \u2013 rozd\u00edl ned\u011bl\u00e1 tr\u00e9nink, ale NEAT.\" class=\"wp-image-468\" srcset=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/02\/Ako-neat-ovplyvnuje-energy-vydaj_SK-1-819x1024.png 819w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/02\/Ako-neat-ovplyvnuje-energy-vydaj_SK-1-240x300.png 240w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/02\/Ako-neat-ovplyvnuje-energy-vydaj_SK-1-768x960.png 768w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/02\/Ako-neat-ovplyvnuje-energy-vydaj_SK-1.png 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>TEF a b\u00edlkoviny<\/strong><\/h2>\n\n\n\n<p>TEF (Thermic Effect of Food) je energie, kterou t\u011blo spot\u0159ebuje na zpracov\u00e1n\u00ed potravy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tuky: 1 &#8211; 3 %<\/li>\n\n\n\n<li>sacharidy: 5 &#8211; 10 %<\/li>\n\n\n\n<li>b\u00edlkoviny: 15 &#8211; 30 %<\/li>\n<\/ul>\n\n\n\n<p>Vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin m\u016f\u017ee m\u00edrn\u011b zv\u00fd\u0161it energetick\u00fd v\u00fddej. Je to biologick\u00fd fakt, ne z\u00e1zrak.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Rekompozice t\u011bla: kdy funguje a kdy ne<\/strong><\/h2>\n\n\n\n<p>Rekompozice znamen\u00e1, \u017ee \u010dlov\u011bk <strong>z\u00e1rove\u0148 nab\u00edr\u00e1 svaly a ztr\u00e1c\u00ed tuk. <\/strong>Je fyziologicky mo\u017en\u00e1, ale ne stejn\u011b pro v\u0161echny.<\/p>\n\n\n\n<p><strong>Nej\u010dast\u011bji funguje u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>za\u010d\u00e1te\u010dn\u00edk\u016f,<\/li>\n\n\n\n<li>lid\u00ed s vy\u0161\u0161\u00edm % t\u011blesn\u00e9ho tuku,<\/li>\n\n\n\n<li>lid\u00ed, kte\u0159\u00ed dosud netr\u00e9novali silov\u011b a za\u010dnou rozumn\u011b, nebo tr\u00e9novali jen minim\u00e1ln\u011b\u2026<\/li>\n<\/ul>\n\n\n\n<p>U velmi \u0161t\u00edhl\u00fdch, pokro\u010dil\u00fdch sportovc\u016f je tento proces v\u00fdrazn\u011b omezen\u00fd. T\u011blo nem\u00e1 velk\u00fd energetick\u00fd \u201epol\u0161t\u00e1\u0159\u201c a r\u016fst sval\u016f v deficitu je obt\u00ed\u017en\u00fd.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Pokud chce\u0161 tyto pojmy p\u0159ev\u00e9st do praxe, nepot\u0159ebuje\u0161 dal\u0161\u00ed \u201ehack\u201c. Pot\u0159ebuje\u0161 \u010d\u00edsla, kter\u00e1 d\u00e1vaj\u00ed smysl:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/nutrelino.com\/cs\/calculators\/bmi\" target=\"_blank\" rel=\"noreferrer noopener\">BMI kalkula\u010dka<\/a><\/strong> (orienta\u010dn\u011b)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/nutrelino.com\/cs\/calculators\/bmr\" target=\"_blank\" rel=\"noreferrer noopener\">BMR kalkula\u010dka<\/a><\/strong> (metabolick\u00e9 minimum)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/nutrelino.com\/cs\/calculators\/cev\" target=\"_blank\" rel=\"noreferrer noopener\">TDEE kalkula\u010dka <\/a><\/strong>(re\u00e1ln\u00fd denn\u00ed v\u00fddej)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/nutrelino.com\/cs\/calculators\/target\" target=\"_blank\" rel=\"noreferrer noopener\">Target kalkula\u010dka<\/a><\/strong> (kolik kalori\u00ed a maker j\u00edst podle c\u00edle)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>V\u00fd\u017eiva a pohyb nejsou o dokonalosti ani o extr\u00e9mech. Jsou o pochopen\u00ed z\u00e1klad\u016f.<\/p>\n\n\n\n<p><strong>Pokud nerozum\u00ed\u0161 tomu, co je energie, z \u010deho se skl\u00e1d\u00e1 tv\u016fj v\u00fddej a jak t\u011blo reaguje na dlouhodob\u00fd re\u017eim, nem\u00e1\u0161 nad procesem kontrolu \u2013 jen douf\u00e1\u0161, \u017ee to \u201en\u011bjak vyjde\u201c.<\/strong><\/p>\n\n\n\n<p>Kalorie, makra, hormony, NEAT nebo metabolismus nejsou stra\u0161\u00e1ci. Jsou to n\u00e1stroje. Kdy\u017e je zn\u00e1\u0161, dok\u00e1\u017ee\u0161 si nastavit c\u00edl, upravovat ho v \u010dase a reagovat na realitu \u2013 ne na m\u00fdty.<\/p>\n\n\n\n<p>Pokud chce\u0161 v\u00fdsledky, kter\u00e9 jsou dlouhodob\u011b udr\u017eiteln\u00e9, pot\u0159ebuje\u0161 data, ne sliby. A p\u0159esn\u011b od toho jsou kalkula\u010dky, sledov\u00e1n\u00ed a anal\u00fdzy \u2013 abys se nemusela spol\u00e9hat na odhady, ale na fakta.<\/p>\n\n\n\n<p>Proto\u017ee co nem\u011b\u0159\u00ed\u0161, nem\u00e1\u0161 pod kontrolou.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Zdroje:<\/p>\n\n\n\n<ul class=\"wp-block-list has-small-font-size\">\n<li>https:\/\/rnd.edpsciences.org\/articles\/rnd\/abs\/1996\/04\/RND_0926-5287_1996_36_4_ART0005\/RND_0926-5287_1996_36_4_ART0005.html<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22485140<\/li>\n\n\n\n<li>https:\/\/clinicalnutritionespen.com\/article\/S1751-4991(11)00006-0\/pdf<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2278845\/<\/li>\n\n\n\n<li>https:\/\/examine.com\/topics\/metabolic-rate\/<\/li>\n\n\n\n<li>https:\/\/www.webmd.com\/fitness-exercise\/difference-between-bmr-and-rmr#2<\/li>\n\n\n\n<li>Conquering Fat Logic: how to overcome what we tell ourselves about diets, weight, and metabolism, Nadja Hermann<\/li>\n\n\n\n<li>https:\/\/pubmed.ncbi.nlm.nih.gov\/20627487\/<\/li>\n\n\n\n<li>https:\/\/pubmed.ncbi.nlm.nih.gov\/23090575\/<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V tomto \u010dl\u00e1nku vysv\u011btlujeme kl\u00ed\u010dov\u00e9 pojmy jako kalorie, makra, hormony, metabolismus, NEAT \u010di energetickou bilanci tak, aby d\u00e1valy smysl v praxi. Bez m\u00fdt\u016f a bez stra\u0161en\u00ed.<\/p>\n","protected":false},"author":1,"featured_media":491,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[196,201,72,157,159],"class_list":["post-464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strava-a-vyziva-cs","tag-chytre-stravovani","tag-fitness-kalkulacky-cs","tag-nutrelino-cs","tag-nutricni-fakta","tag-rychly-prehled"],"_links":{"self":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/464","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/comments?post=464"}],"version-history":[{"count":4,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/464\/revisions"}],"predecessor-version":[{"id":469,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/464\/revisions\/469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media\/491"}],"wp:attachment":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media?parent=464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/categories?post=464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/tags?post=464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}