{"id":50,"date":"2025-03-28T09:09:59","date_gmt":"2025-03-28T08:09:59","guid":{"rendered":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/?p=50"},"modified":"2025-03-28T17:20:45","modified_gmt":"2025-03-28T16:20:45","slug":"co-jesc-aby-efektywnie-budowac-mase-miesniowa","status":"publish","type":"post","link":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/2025\/03\/28\/co-jesc-aby-efektywnie-budowac-mase-miesniowa\/","title":{"rendered":"Co je\u015b\u0107, aby efektywnie budowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-light-green-cyan-background-color has-text-color has-background has-link-color wp-elements-1\" style=\"color:#336352\">1. Wprowadzenie<\/h2>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><em>Aby skutecznie budowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105, samo podnoszenie ci\u0119\u017car\u00f3w nie wystarczy.                  Kluczow\u0105 rol\u0119 odgrywa <strong><mark style=\"color:#0e724d\" class=\"has-inline-color\">dieta<\/mark><\/strong> \u2013 bez odpowiedniej ilo\u015bci kalorii, bia\u0142ka i zdrowych t\u0142uszcz\u00f3w Tw\u00f3j organizm nie b\u0119dzie mia\u0142 \u201epaliwa\u201d do regeneracji i wzrostu mi\u0119\u015bni.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-light-green-cyan-background-color has-text-color has-background has-link-color wp-elements-2\" style=\"color:#106445\">&#8217;2. Podstawowe zasady diety na mas\u0119<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nadwy\u017cka kaloryczna<\/strong> \u2013 musisz spo\u017cywa\u0107 wi\u0119cej kalorii, ni\u017c spalasz, aby mi\u0119\u015bnie mog\u0142y rosn\u0105\u0107.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Wysoka poda\u017c bia\u0142ka<\/strong> \u2013 zalecane spo\u017cycie to 1,5-2 g bia\u0142ka na kilogram masy cia\u0142a.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdrowe t\u0142uszcze<\/strong> \u2013 wspieraj\u0105 gospodark\u0119 hormonaln\u0105, co wp\u0142ywa na wzrost mi\u0119\u015bni.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zbilansowane w\u0119glowodany<\/strong> \u2013 dostarczaj\u0105 energii potrzebnej do intensywnych trening\u00f3w.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regularne posi\u0142ki<\/strong> \u2013 staraj si\u0119 je\u015b\u0107 co 3-4 godziny, aby organizm mia\u0142 sta\u0142y dost\u0119p do sk\u0142adnik\u00f3w od\u017cywczych.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-light-green-cyan-background-color has-text-color has-background has-link-color wp-elements-3\" style=\"color:#275b4b\">3. Przyk\u0142adowy jad\u0142ospis na mas\u0119<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1.\u015aniadanie: Owsianka z bananem, mas\u0142em orzechowym i bia\u0142kiem serwatkowym.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2.Drugie \u015bniadanie: Kanapki z pe\u0142noziarnistego chleba z jajkiem i awokado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3.Obiad: Kurczak z ry\u017cem i warzywami na parze.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4.Przed treningiem: Jogurt naturalny z orzechami i miodem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5.Po treningu: Shake bia\u0142kowy + banan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6.Kolacja: \u0141oso\u015b z kasz\u0105 gryczan\u0105 i sa\u0142atk\u0105 z oliw\u0105.<\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-link-color wp-elements-4 wp-block-paragraph\" style=\"font-size:32px\"><strong><em>Regularno\u015b\u0107 i konsekwencja w diecie to klucz do sukce<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-link-color wp-elements-5 wp-block-paragraph\" style=\"font-size:17px\"><mark class=\"has-inline-color has-black-color\">\u0179r\u00f3d\u0142o: https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28698222 https:\/\/www.healthline.com<\/mark><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Wprowadzenie Aby skutecznie budowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105, samo podnoszenie ci\u0119\u017car\u00f3w nie wystarczy. Kluczow\u0105 rol\u0119 odgrywa dieta \u2013 bez odpowiedniej ilo\u015bci kalorii, bia\u0142ka i zdrowych t\u0142uszcz\u00f3w Tw\u00f3j organizm nie b\u0119dzie mia\u0142 \u201epaliwa\u201d do regeneracji i wzrostu mi\u0119\u015bni. &#8217;2. Podstawowe zasady diety na mas\u0119 3. Przyk\u0142adowy jad\u0142ospis na mas\u0119 1.\u015aniadanie: Owsianka z bananem, mas\u0142em orzechowym i bia\u0142kiem [&hellip;]<\/p>\n","protected":false},"author":108,"featured_media":51,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-50","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-i-suplementacja"],"_links":{"self":[{"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/posts\/50","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/users\/108"}],"replies":[{"embeddable":true,"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/comments?post=50"}],"version-history":[{"count":6,"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/posts\/50\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/posts\/50\/revisions\/141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/media\/51"}],"wp:attachment":[{"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/media?parent=50"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/categories?post=50"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cms.ulo.edu.pl\/hania-nerko\/wp-json\/wp\/v2\/tags?post=50"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}