{"id":220167,"date":"2025-03-04T03:07:35","date_gmt":"2025-03-04T03:07:35","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/proc-je-rybi-olej-prinosny\/"},"modified":"2025-09-23T11:40:34","modified_gmt":"2025-09-23T10:40:34","slug":"proc-je-rybi-olej-prinosny","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/cs-cz\/proc-je-rybi-olej-prinosny\/","title":{"rendered":"5 D\u016fvod\u016f, pro\u010d je ryb\u00ed olej na cvi\u010den\u00ed tak p\u0159\u00ednosn\u00fd"},"content":{"rendered":"\n\n\n

V\u0161ichni v\u00edme, jak je omega-3 d\u016fle\u017eit\u00e1 pro na\u0161e zdrav\u00ed, ale m\u00e1lokdo v\u00ed, \u017ee m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm pomocn\u00edkem pro ty, kdo ty mysl\u00ed s tr\u00e9ninkem a jejich fit t\u011blem v\u00e1\u017en\u011b. Tak\u00e9 velmi pom\u00e1h\u00e1 t\u011bm, kte\u0159\u00ed se sna\u017e\u00ed dostat do kondice a st\u00e1t se siln\u011bj\u0161\u00ed. Pokud to s dost\u00e1n\u00edm se do formy mysl\u00edte v\u00e1\u017en\u011b, p\u0159e\u010dt\u011bte si tento \u010dl\u00e1nek a\u017e do \u00fapln\u00e9ho konce. Proto\u017ee dnes se podrobn\u011b pod\u00edv\u00e1me na v\u0161echny v\u00fdhody u\u017e\u00edv\u00e1n\u00ed omega-3 ve spojen\u00ed s posilov\u00e1n\u00edm! <\/p>\n\n\n\n

Jak ryb\u00ed tuk Omega-3 pom\u00e1h\u00e1 p\u0159i cvi\u010den\u00ed <\/h2>\n\n\n\n

A\u017e nyn\u00ed za\u010d\u00edn\u00e1me pln\u011b ch\u00e1pat, jak prosp\u011b\u0161n\u00e9 je br\u00e1t omega-3 dopln\u011bk pro sportovn\u00ed v\u00fdkon a regeneraci. Poj\u010fme za\u010d\u00edt s prvn\u00ed v\u00fdhodou u\u017e\u00edv\u00e1n\u00ed ryb\u00edho oleje pro posilov\u00e1n\u00ed… <\/p>\n\n\n\n

V\u00fdhoda#1: Omega-3 ryb\u00ed tuk dok\u00e1\u017ee sn\u00ed\u017eit hladinu p\u0159i posilov\u00e1n\u00ed <\/h3>\n\n\n\n

Cvi\u010den\u00ed je skv\u011bl\u00e9 a dok\u00e1\u017ee ve v\u00e1s vyvolat \u00fa\u017easn\u00e9 pocity, ale je tu jedna nev\u00fdhoda. Po cvi\u010den\u00ed m\u016f\u017eete m\u00edt n\u011bkdy pocit vyho\u0159en\u00ed, co\u017e je \u00fa\u010dinek kortizolu. Kortizol, produkovan\u00fd v nadledvink\u00e1ch, je stresov\u00fd hormon, kter\u00fd se uvol\u0148uje v reakci na n\u00edzkou hladinu cukru v krvi a psychickou nebo fyzickou z\u00e1t\u011b\u017e. <\/p>\n\n\n\n

N\u00e1ro\u010dn\u00fd tr\u00e9nink nebo stres z fyzick\u00e9ho zat\u00ed\u017een\u00ed t\u011bla, na kter\u00e9 nen\u00ed zvykl\u00e9, m\u016f\u017ee vyvolat uvol\u0148ov\u00e1n\u00ed kortizolu. Kortizol je sice prosp\u011b\u0161n\u00fd, proto\u017ee n\u00e1m pom\u00e1h\u00e1 zvl\u00e1dat stres a reguluje z\u00e1n\u011bty, ale pokud se uvol\u0148uje p\u0159\u00edli\u0161 \u010dasto, m\u016f\u017ee b\u00fdt pro t\u011blo \u0161kodliv\u00fd. P\u016fsob\u00ed proti p\u0159\u00ednos\u016fm cvi\u010den\u00ed, proto\u017ee br\u00e1n\u00ed r\u016fstu sval\u016f a vede k tvorb\u011b b\u0159i\u0161n\u00edho tuku, a m\u016f\u017ee zp\u016fsobit, \u017ee se c\u00edt\u00edme unaven\u00ed a unaven\u00ed. <\/p>\n\n\n\n

Bylo prok\u00e1z\u00e1no, \u017ee dopl\u0148ov\u00e1n\u00ed omega-3 ryb\u00edho oleje sni\u017euje hladinu kortizolu po tr\u00e9ninku. Po \u0161esti t\u00fddnech u\u017e\u00edv\u00e1n\u00ed dopl\u0148ku omega-3<\/a> se u skupiny \u00fa\u010dastn\u00edk\u016f studie sn\u00ed\u017eila hladina kortizolu. Bylo tak\u00e9 zpozorov\u00e1no, \u017ee sn\u00ed\u017eily mno\u017estv\u00ed tuku na t\u011ble, zat\u00edmco jejich hladiny svalov\u00e9 hmoty se zv\u00fd\u0161ily (1<\/a>). <\/p>\n\n\n\n

Ve studii z roku 2011 bylo rovn\u011b\u017e zji\u0161t\u011bno, \u017ee omega-3 stimuluj\u00ed synt\u00e9zu svalov\u00fdch b\u00edlkovin. To p\u0159isp\u00edv\u00e1 ke schopnosti r\u016fstu sval\u016f Omega-3. Kdy\u017e cvi\u010d\u00edte nebo zved\u00e1te \u010dinky, ve skute\u010dnosti po\u0161kozujete svaly t\u00edm, \u017ee vytv\u00e1\u0159\u00edte mal\u00e9 slzy ve svalov\u00fdch vl\u00e1knech. B\u011bhem odpo\u010dinku po cvi\u010den\u00ed se va\u0161e svaly b\u011bhem hojen\u00ed zv\u011bt\u0161uj\u00ed a zes\u00edl\u00ed. Stimulac\u00ed synt\u00e9zy svalov\u00fdch b\u00edlkovin nab\u00edz\u00ed omega-3 v tomto obdob\u00ed zv\u00fd\u0161en\u00ed hojen\u00ed a r\u016fstu sval\u016f (2<\/a>). <\/p>\n\n\n\n

\"ryb\u00ed<\/figure>\n\n\n\n

V\u00fdhoda #2: Omega-3 pom\u00e1h\u00e1 s DOMS po tr\u00e9ninku <\/h3>\n\n\n\n

Nejen\u017ee m\u016f\u017ee omega-3 ryb\u00ed tuk zv\u00fd\u0161it v\u00fdhody posilov\u00e1n\u00ed, ale tak\u00e9 pom\u00e1h\u00e1 zvl\u00e1dat nep\u0159\u00edjemn\u00e9 n\u00e1sledky bolesti a ztuhl\u00fdch sval\u016f. Opo\u017ed\u011bn\u00e1 bolestivost sval\u016f (DOMS) po tr\u00e9ninku je b\u011b\u017en\u00e1 u t\u011bch, kte\u0159\u00ed teprve za\u010d\u00ednaj\u00ed cvi\u010dit, u t\u011bch, kte\u0159\u00ed se v\u011bnuj\u00ed silov\u00e9mu tr\u00e9ninku, nebo u v\u0161ech, kte\u0159\u00ed na sebe hodn\u011b tla\u010dili. <\/p>\n\n\n\n

Bolestivost a sn\u00ed\u017een\u00fd rozsah pohybu jsou \u010dasto zp\u016fsobeny z\u00e1n\u011btem, ke kter\u00e9mu doch\u00e1z\u00ed, kdy\u017e jsou svaly po\u0161kozeny. Jako protiz\u00e1n\u011btliv\u00fd prost\u0159edek m\u016f\u017ee omega-3 zm\u00edrnit z\u00e1va\u017enost z\u00e1n\u011btu a sn\u00ed\u017eit bolest. Zvy\u0161uje tak\u00e9 pr\u016ftok krve do po\u0161kozen\u00fdch sval\u016f, \u010d\u00edm\u017e pom\u00e1h\u00e1 urychlit proces zotaven\u00ed a umo\u017e\u0148uje rychlej\u0161\u00ed n\u00e1vrat zp\u011bt <\/p>\n\n\n\n

Tyto v\u00fdhody ryb\u00edho oleje p\u0159i cvi\u010den\u00ed se projevily ve studii z roku 2009, kter\u00e1 se zam\u011b\u0159ila na \u00fa\u010dinky omega-3, kter\u00e9 se pou\u017e\u00edvaj\u00ed k potla\u010den\u00ed DOMS. Ve srovn\u00e1n\u00ed se studijn\u00ed skupinou, kter\u00e9 nebyly pod\u00e1v\u00e1ny omega-3, se u skupiny, kter\u00e9 byly pod\u00e1v\u00e1ny omega-3, sn\u00ed\u017eila bolest a zv\u00fd\u0161il rozsah pohybu po 24 a\u017e 48 hodin\u00e1ch po tr\u00e9ninku, kdy jsou p\u0159\u00edznaky DOMS nejsiln\u011bj\u0161\u00ed (3<\/a>). Sn\u00ed\u017een\u00ed z\u00e1n\u011btu a bolesti bylo tak\u00e9 pozorov\u00e1no ve druh\u00e9 studii, kde \u00fa\u010dastn\u00edci dostali 3000mg d\u00e1vku omega-3 denn\u011b (4<\/a>). <\/p>\n\n\n\n

V\u00fdhoda #3: Omega-3 suplementace zvy\u0161uje svalovou hmotu a s\u00edlu <\/h3>\n\n\n\n

N\u011bkolik studi\u00ed prok\u00e1zalo r\u016fst svalov\u00fdch b\u00edlkovin po suplementaci omega-3 ryb\u00edho oleje, nejprve u zv\u00ed\u0159at (5-7<\/a>) a pot\u00e9 u lid\u00ed (8-13<\/a>). Zd\u00e1 se, \u017ee k tomuto d\u016fvodu r\u016fstu sval\u016f po omega-3 doch\u00e1z\u00ed ze 2 d\u016fvod\u016f. <\/p>\n\n\n\n

Prvn\u00ed je, \u017ee omega-3 <\/strong>mastn\u00e9 kyseliny<\/a>, a konkr\u00e9tn\u011b EPA a DHA, stimuluj\u00ed anabolickou odpov\u011b\u010f. Druh\u00fdm je, \u017ee jak omega-3 mastn\u00e9 kyseliny jsou za\u010dlen\u011bny do bun\u011b\u010dn\u00fdch membr\u00e1n v t\u011ble, v\u011bt\u0161\u00ed tekutost a citlivost na inzul\u00edn, kter\u00e9 vytv\u00e1\u0159ej\u00ed, umo\u017e\u0148uj\u00ed v\u00edce anabolick\u00fdch \u017eivin a aminokyselin vstoupit do svalov\u00fdch bun\u011bk z ob\u011bhu, co\u017e p\u0159irozen\u011b vede k v\u011bt\u0161\u00edmu r\u016fstu sval\u016f. <\/p>\n\n\n\n

Budov\u00e1n\u00ed sval\u016f Omega-3 nebo anabolick\u00e9 \u00fa\u010dinky poch\u00e1zej\u00ed z jeho schopnosti zapnout sign\u00e1ln\u00ed dr\u00e1hu mTOR (10-14<\/a>). mTOR je \u00fa\u010dinn\u011b syst\u00e9m sn\u00edm\u00e1n\u00ed b\u00edlkovin v t\u011ble. \u0158\u00edd\u00ed r\u016fst bun\u011bk, metabolismus, synt\u00e9zu b\u00edlkovin a transkripci DNA na z\u00e1klad\u011b prost\u0159ed\u00ed, kter\u00e9 c\u00edt\u00ed v t\u011ble. <\/p>\n\n\n\n

To znamen\u00e1, \u017ee mTor m\u016f\u017ee b\u00fdt zapnut nebo vypnut, v z\u00e1vislosti na r\u016fzn\u00fdch fyziologick\u00fdch faktorech, jako je dostupnost \u017eivin, biochemie t\u011bla, stres, stejn\u011b jako hormon, bun\u011b\u010dn\u00e1 energie a hladina kysl\u00edku. Z tohoto d\u016fvodu se mTOR chov\u00e1 jako hlavn\u00ed p\u0159ep\u00edna\u010d pro r\u016fst kostern\u00edho svalstva (15-16<\/a>). Tak\u017ee pokud m\u016f\u017eeme zapnout mTOR, m\u016f\u017eeme m\u00edt v\u011bt\u0161\u00ed nar\u016fst sval\u016f a vyvinout v\u011bt\u0161\u00ed s\u00edlu (17-19<\/a>). <\/p>\n\n\n\n

\"omega-3<\/figure>\n\n\n\n

V\u00fdhoda #4: Omega-3 zabra\u0148uje rozpadu sval\u016f <\/h3>\n\n\n\n

Svaly jsou v neust\u00e1l\u00e9m stavu zm\u011bn a jsou neust\u00e1le rozkl\u00e1d\u00e1ny, opravov\u00e1ny a nov\u00e9 svalov\u00e9 bu\u0148ky jsou syntetizov\u00e1ny. Tento proces “anabolismu” a “katabolismu” je obecn\u011b vyv\u00e1\u017een\u00fd. Kdy\u017e se v\u0161ak zam\u011b\u0159ujeme na budov\u00e1n\u00ed s\u00edly prost\u0159ednictv\u00edm tr\u00e9ninku a zvy\u0161ov\u00e1n\u00ed p\u0159\u00edjmu b\u00edlkovin, sna\u017e\u00edme se vytvo\u0159it \u010distou pozitivn\u00ed synteta\u010dn\u00ed rovnov\u00e1hu, kde se vytv\u00e1\u0159\u00ed v\u00edce b\u00edlkovin, ne\u017e je rozd\u011bleno. Samoz\u0159ejm\u011b, v dob\u011b zran\u011bn\u00ed, nemoci a prodlou\u017een\u00e9 ne\u010dinnosti je katabolismus \u010dasto v\u011bt\u0161\u00ed ne\u017e anabolismus a m\u016f\u017eeme ztratit svalovou hmotu. <\/p>\n\n\n\n

Syst\u00e9m katabolismu nebo rozpadu b\u00edlkovin se \u0159\u00edd\u00ed ubiquitinov\u00fdm proteasomov\u00fdm <\/em>syst\u00e9mem<\/a>. Tento syst\u00e9m vyhled\u00e1v\u00e1 a rozkl\u00e1d\u00e1 vadn\u00e9 a po\u0161kozen\u00e9 b\u00edlkoviny nebo jin\u00e9 b\u00edlkoviny, kter\u00e9 nejsou pot\u0159eba nebo jsou jinak p\u0159ebytkem po\u017eadavk\u016f. Udr\u017euje homeost\u00e1zu t\u00edm, \u017ee zaji\u0161\u0165uje spr\u00e1vn\u00e9 hladiny b\u00edlkovin, ve spr\u00e1vn\u00e9m mno\u017estv\u00ed, ve spr\u00e1vn\u00fd \u010das. <\/p>\n\n\n\n

Kdy\u017e si d\u00e1v\u00e1me od tr\u00e9ninku pauzu nebo se obecn\u011b st\u00e1v\u00e1me neaktivn\u00edmi, na\u0161e pot\u0159eba svalov\u00e9 hmoty kles\u00e1, a tak je ubiquitinov\u00e1 proteasomov\u00e1<\/em> cesta “oto\u010den\u00e1” a m\u00e1me tendenci ztr\u00e1cet svalovou hmotu. Syst\u00e9m m\u016f\u017ee tak\u00e9 za\u010d\u00edt selh\u00e1vat a st\u00e1t se aktivn\u011bj\u0161\u00edm kv\u016fli st\u00e1rnut\u00ed, infek\u010dn\u00edm onemocn\u011bn\u00edm, rakovin\u011b, stejn\u011b jako degenerativn\u00edm a z\u00e1n\u011btliv\u00fdm stav\u016fm, jako je Alzheimerova choroba, artritida, cukrovka a dal\u0161\u00ed ch\u00e1tr\u00e1n\u00ed. <\/p>\n\n\n\n

Bylo v\u0161ak prok\u00e1z\u00e1no, \u017ee suplementace omega-3, a konkr\u00e9tn\u011b OMEGA-3 mastn\u00e9 kyseliny EPA, ztlum\u00ed nebo reguluje cestu proteasom\u00e1tu<\/em> ubiquitinu, tak\u017ee je m\u00e9n\u011b pl\u00fdtv\u00e1n\u00ed svaly(20-23).<\/a> <\/p>\n\n\n\n

Dal\u0161\u00edm zp\u016fsobem, jak omega-3 m\u016f\u017ee m\u00edt antikabolick\u00e9 \u00fa\u010dinky je prost\u0159ednictv\u00edm jeho \u00fa\u010dinky na stresov\u00e9 hormony. Zv\u00fd\u0161en\u00e9 stresov\u00e9 hormony, jako je kortizol, adrenalin a noradrenalin, mohou zp\u016fsobit rozpad sval\u016f (24<\/a>), a bylo prok\u00e1z\u00e1no, \u017ee u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f Omega-3 sni\u017euje kortizol, katecholamin a aktivaci nadledvinek (8, 24<\/a>). <\/p>\n\n\n\n

V\u00fdhody #5: To m\u016f\u017ee pomoci zv\u00fd\u0161it toleranci cvi\u010den\u00ed zlep\u0161en\u00edm pr\u016ftoku krve <\/h3>\n\n\n\n

Udr\u017een\u00ed energie a vyh\u00fdb\u00e1n\u00ed se \u00fanav\u011b b\u011bhem tr\u00e9ninku je tak\u00e9 v\u00fdzvou pro ka\u017ed\u00e9ho \u2013 od t\u011bch, kte\u0159\u00ed pr\u00e1v\u011b za\u010d\u00ednaj\u00ed cvi\u010dit, a\u017e po olympijsk\u00e9 sportovce. \u00danava n\u00e1s nakonec v\u0161echny dostane, nicm\u00e9n\u011b omega-3 pom\u00e1h\u00e1 v t\u00e9to oblasti zv\u00fd\u0161en\u00edm pr\u016ftoku krve a t\u00edm i kysl\u00edku do pracovn\u00edch sval\u016f. <\/p>\n\n\n\n

Jedn\u00edm z hlavn\u00edch d\u016fvod\u016f \u00fanavy je schopnost t\u011bla dostat krev do sval\u016f a pak zp\u011bt do srdce. Tak\u017ee pokud dok\u00e1\u017eeme zv\u00fd\u0161it pr\u016ftok kysl\u00edku a krve do sval\u016f b\u011bhem cvi\u010den\u00ed, m\u016f\u017eeme zv\u00fd\u0161it v\u00fdkon. <\/p>\n\n\n\n

Existuj\u00ed r\u016fzn\u00e9 zp\u016fsoby, jak omega-3 zvy\u0161uje v\u00fdkon. <\/p>\n\n\n\n

*Zlep\u0161uje pr\u016ftok krve t\u00edm, \u017ee nech\u00e1v\u00e1 tepny roz\u0161i\u0159ovat<\/em> <\/h4>\n\n\n\n
\"omega-3<\/figure><\/div>\n\n\n\n

Jakmile je v bun\u011b\u010dn\u00fdch membr\u00e1n\u00e1ch, prvn\u00ed zp\u016fsob, jak omega-3 zvy\u0161uje v\u00fdkon, je zlep\u0161en\u00ed pr\u016ftoku krve jeho p\u016fsoben\u00edm na st\u011bn\u00e1ch tepen. Studie z roku 2007 zjistila, \u017ee omega-3 m\u016f\u017ee zp\u016fsobit vazodilat (roz\u0161\u00ed\u0159en\u00ed) endotelu tepen. <\/p>\n\n\n\n

Endotel je jednoduch\u00e1 vrstva bun\u011bk, kter\u00e1 \u0159ad\u00ed celou vnit\u0159n\u00ed st\u011bnu krevn\u00edch c\u00e9v. Je to velmi aktivn\u00ed org\u00e1n, kter\u00fd se neust\u00e1le p\u0159izp\u016fsobuje, aby udr\u017eel homeost\u00e1zu a stres \u010dasto zp\u016fsob\u00ed jeho z\u00fa\u017een\u00ed. Studie v\u0161ak uk\u00e1zala, \u017ee omega-3 zp\u016fsobily vazodilit arteri\u00e1ln\u00edho endotelu, co\u017e vedlo ke zv\u00fd\u0161en\u00ed pr\u016ftoku krve (25<\/a>). <\/p>\n\n\n\n

*Omega-3 je siln\u00fd protiz\u00e1n\u011btliv\u00fd<\/em> <\/h4>\n\n\n\n

Druh\u00fd zp\u016fsob, jak omega-3 zlep\u0161uje pr\u016ftok krve, je prost\u0159ednictv\u00edm jeho protiz\u00e1n\u011btliv\u00fdch vlastnost\u00ed. Omega-3 i omega-6 produkuj\u00ed hormony zvan\u00e9 eicosanoidy, kter\u00e9 mohou m\u00edt z\u00e1n\u011btliv\u00e9 a protiz\u00e1n\u011btliv\u00e9 vlastnosti. Nicm\u00e9n\u011b, kdy\u017e se rovnov\u00e1ha omega-6 a omega-3<\/strong><\/a> zm\u011bn\u00ed na p\u0159\u00edli\u0161 mnoho omega-6, jak je velmi b\u011b\u017en\u00e9 u v\u011bt\u0161iny dne\u0161n\u00edch diet lid\u00ed, \u017ee se vyr\u00e1b\u00ed p\u0159\u00edli\u0161 mnoho z\u00e1n\u011btliv\u00fdch eicosanoid\u016f. Je to proto, \u017ee omega-6 i omega-3 sout\u011b\u017e\u00ed o pou\u017eit\u00ed stejn\u00e9ho enzymu delta-6 desatur\u00e1zy. <\/p>\n\n\n\n

Z\u00e1n\u011btliv\u00e9 hormony produkovan\u00e9 p\u0159ebytkem omega-6, tromboxanu (A2) a prostaglandinu (E2) zp\u016fsobuj\u00ed vazokonstrakci v tepn\u00e1ch. Omega-3 v\u0161ak interaguje s enzymem cyklooxygen\u00e1zy, kter\u00fd produkuje tromboxan (A2) a prostaglandin (E2) z p\u0159ebyte\u010dn\u00e9 omega-6 ke sn\u00ed\u017een\u00ed t\u011bchto hladin hormon\u016f. To zase sni\u017euje agregaci krevn\u00edch desti\u010dek (lepivost krevn\u00edch bun\u011bk), vazodiluje krevn\u00ed c\u00e9vy a zlep\u0161uje krevn\u00ed ob\u011bh (26-28<\/a>). <\/p>\n\n\n\n

*Podporuje deformovatelnost \u010derven\u00fdch krvinek<\/em> <\/h4>\n\n\n\n

Za t\u0159et\u00ed, dal\u0161\u00edm kl\u00ed\u010dov\u00fdm faktorem omezuj\u00edc\u00edm pr\u016ftok krve a kysl\u00edku do sval\u016f je, kdy\u017e se erytrocyty, kter\u00e9 jsou hlavn\u00edm typem \u010derven\u00fdch krvinek (RBC) v t\u011ble, b\u011bhem cvi\u010den\u00ed ztuhnou (29<\/a>), co\u017e sni\u017euje cirkulaci kysl\u00edku (30<\/a>). Erytrocyty jsou bu\u0148ky bohat\u00e9 na hemoglobin, molekulu obsahuj\u00edc\u00ed \u017eelezo, kter\u00e1 v\u00e1\u017ee kysl\u00edk a je zodpov\u011bdn\u00e1 za \u010dervenou barvu krve. <\/p>\n\n\n\n

D\u016fvodem, pro\u010d je to probl\u00e9m, je to, \u017ee erytrocyty mus\u00ed proj\u00edt z tepny do kapil\u00e1rn\u00ed s\u00edt\u011b. To jim pom\u00e1h\u00e1 dod\u00e1vat kysl\u00edk a odstra\u0148ovat odpadn\u00ed oxid uhli\u010dit\u00fd z tk\u00e1n\u00ed t\u011bla, jako jsou cvi\u010dn\u00e9 svaly. Kapil\u00e1ry jsou nejmen\u0161\u00ed z krevn\u00edch c\u00e9v t\u011bla a tvo\u0159\u00ed mikrocirkulaci, kter\u00e1 p\u0159ij\u00edm\u00e1 krev z tepen a pak ji p\u0159ed\u00e1v\u00e1 \u017eil\u00e1m, aby byla recirkulov\u00e1na do srdce. <\/p>\n\n\n\n

Probl\u00e9m je v\u0161ak v tom, \u017ee erytrocyty jsou p\u0159\u00edli\u0161 velk\u00e9 na to, aby p\u0159irozen\u011b zapadly do kapil\u00e1rn\u00ed s\u00edt\u011b v norm\u00e1ln\u00edm tvaru. Kapil\u00e1ry mus\u00ed b\u00fdt extr\u00e9mn\u011b \u00fazk\u00e9 a udr\u017eovat vysok\u00fd osmotick\u00fd tlak, aby se zajistila \u00fa\u010dinn\u00e1 dif\u00faze a v\u00fdm\u011bna mezi krv\u00ed, kter\u00e1 do nich vstupuje, a okoln\u00edmi tk\u00e1n\u011bmi. <\/p>\n\n\n\n

Z tohoto d\u016fvodu mus\u00ed bun\u011b\u010dn\u00e1 membr\u00e1na erytrocytu, kter\u00e1 m\u00e1 speci\u00e1ln\u00ed strukturu slo\u017eenou z b\u00edlkovin a lipid\u016f, z\u016fstat pru\u017en\u00e1. Tato flexibilita umo\u017e\u0148uje, aby se bu\u0148ka “deformovala”, aby se ve\u0161el do kapil\u00e1r. Jin\u00fdmi slovy, membr\u00e1nov\u00e1 flexibilita erytrocytu umo\u017e\u0148uje bu\u0148ce protla\u010dit se u\u017e\u0161\u00ed kapil\u00e1rou. Diagram erytrocytu, kter\u00fd to d\u011bl\u00e1, je zn\u00e1zorn\u011bn n\u00ed\u017ee. <\/p>\n\n\n\n

\"omega-3<\/figure>\n\n\n\n

From Hosseini SM, Feng JJ. Model na b\u00e1zi \u010d\u00e1stic pro transport erytrocyt\u016f v kapil\u00e1r\u00e1ch, 2009 (<\/em>31<\/em><\/a>).<\/em> <\/p>\n\n\n\n

Tato deformace \u010derven\u00fdch krvinek je naprosto nezbytn\u00e1 pro zdrav\u00e9 fyziologick\u00e9 fungov\u00e1n\u00ed. Nedostatek deformovatelnosti RBC je spojen s velkou \u0161k\u00e1lou zdravotn\u00edch probl\u00e9m\u016f, jako je srpkovit\u00e1 an\u00e9mie, stejn\u011b jako zv\u00fd\u0161en\u00ed viskozity krve a vaskul\u00e1rn\u00ed rezistence. <\/p>\n\n\n\n

Existuje \u0159ada studi\u00ed, kter\u00e9 uk\u00e1zaly, \u017ee suplementace omega-3 zlep\u0161uje deformovatelnost RBC (32, 33<\/a>). A ztuhnut\u00ed erytrocyt\u016f b\u011bhem cvi\u010den\u00ed bylo p\u0159i\u010d\u00edt\u00e1na produkci extra voln\u00fdch radik\u00e1l\u016f b\u011bhem cvi\u010den\u00ed, kter\u00e1 po\u0161kozuje lipidov\u00e9 membr\u00e1ny RBC (34<\/a>). Proto sn\u00ed\u017een\u00e1 oxidace lipid\u016f a zv\u00fd\u0161en\u00e9 dod\u00e1vky kysl\u00edku a \u017eivin do sval\u016f ze zlep\u0161en\u00ed deformovatelnosti RBC omega-3 ryb\u00edm olejem mohou zv\u00fd\u0161it pracovn\u00ed a sportovn\u00ed v\u00fdkon. <\/p>\n\n\n\n

Omega-3 pro sportovce \u2013 co \u0159\u00edkaj\u00ed studie? <\/h2>\n\n\n\n

Studie proveden\u00e1 na Univerzit\u011b v Torontu a publikovan\u00e1 v \u010dasopise Journal of the International Society of Sports Nutrition zjistila, \u017ee u vysoce vy\u0161kolen\u00fdch sportovc\u016f m\u016f\u017ee suplementace omega-3 mastn\u00fdmi kyselinami zv\u00fd\u0161it sportovn\u00ed v\u00fdkon (35<\/a>). <\/p>\n\n\n\n

Tato studie je prvn\u00ed, kter\u00e1 p\u0159\u00edmo m\u011b\u0159\u00ed \u00fa\u010dinek omega-3 ryb\u00edho oleje na cvi\u010den\u00ed, sportovn\u00ed v\u00fdkon a neuromuskul\u00e1rn\u00ed funkce. Auto\u0159i studovali 31 mu\u017e\u016f, kte\u0159\u00ed sout\u011b\u017eili v letn\u00edch olympijsk\u00fdch sportech nejm\u00e9n\u011b 2 roky a v\u00edce ne\u017e 12 hodin t\u00fddn\u011b. Sport vy\u017eadoval dobrou svalovou vytrvalost a vytrvalost (nap\u0159. veslov\u00e1n\u00ed, placht\u011bn\u00ed, triatlon, b\u011bh). <\/p>\n\n\n\n

\u017d\u00e1dn\u00fd ze sportovc\u016f ve studii nebral omega-3 nebo nekonzumuje v\u00edce ne\u017e 3 porce mastn\u00fdch ryb t\u00fddn\u011b a ka\u017ed\u00fd z nich obdr\u017eel 1,1 gram\u016f omega-3 suplementace po dobu 21 dn\u016f. V\u00fdsledky uk\u00e1zaly v\u00fdznamn\u00e9 zlep\u0161en\u00ed neuromuskul\u00e1rn\u00ed aktivace a anaerobn\u00ed kapacity pro sportovce dopln\u011bn\u00e9 omega-3. <\/p>\n\n\n\n

Nicm\u00e9n\u011b, s t\u00edmto testem auto\u0159i nena\u0161li \u017e\u00e1dn\u00fd v\u00fdznamn\u00fd rozd\u00edl mezi omega-3 dopln\u011bnou skupinou a kontrolou. Navzdory tomu auto\u0159i ve sv\u00e9 diskusi na konci studie poznamenali, \u017ee p\u0159edchoz\u00ed v\u00fdzkum uk\u00e1zal v\u00fdznamn\u00fd n\u00e1r\u016fst MVC s omega-3 dopl\u0148kem (MVC znamen\u00e1 maxim\u00e1ln\u00ed dobrovoln\u00e1 izometrick\u00e1 kontrakce, standardizovan\u00e1 metoda m\u011b\u0159en\u00ed svalov\u00e9 s\u00edly). Rozd\u00edl je v tom, \u017ee druh\u00e1 v\u00fdzkumn\u00e1 studie m\u011bla subjekty u\u017e\u00edvaj\u00edc\u00ed omega-3 po dobu 90 dn\u016f p\u0159i 2 gramech denn\u011b (36<\/a>). <\/p>\n\n\n\n

D\u00e1le nazna\u010dili, \u017ee 21 dn\u00ed omega-3 pou\u017e\u00edvan\u00fdch v t\u00e9to studii pravd\u011bpodobn\u011b nebylo dost dlouho na to, aby se zv\u00fd\u0161ila maxim\u00e1ln\u00ed s\u00edla ka\u017ed\u00e9ho sportovce. Dal\u0161\u00ed v\u00fdzkum tak\u00e9 zjistil, \u017ee to m\u016f\u017ee ve skute\u010dnosti trvat a\u017e 10-12 t\u00fddn\u016f suplementace omega-3 pro DHA pln\u011b integrovat do vnit\u0159n\u00edch bun\u011b\u010dn\u00fdch membr\u00e1n (37<\/a>). <\/p>\n\n\n\n

\"Omega<\/figure>\n\n\n\n

Kolik je pot\u0159eba ryb\u00edho oleje na cvi\u010den\u00ed? <\/h2>\n\n\n\n

Chcete-\u011b z\u00edskat hlavn\u00ed v\u00fdhody z omega-3 suplementace a zv\u00fd\u0161en\u00e9 deformovatelnosti \u010derven\u00fdch krvinek, doporu\u010dujeme doplnit po dobu nejm\u00e9n\u011b 6 t\u00fddn\u016f a ide\u00e1ln\u011b d\u00e9le. To umo\u017e\u0148uje, aby omega-3 byly za\u010dlen\u011bny do membr\u00e1n krevn\u00edch bun\u011bk. Je to proto, \u017ee jin\u00e1 studie nena\u0161la \u017e\u00e1dn\u00e9 zlep\u0161en\u00ed deformovatelnosti RBC po dopln\u011bn\u00ed ryb\u00edm olejem pouze po dobu 3 t\u00fddn\u016f (18<\/a>). <\/p>\n\n\n\n

Na z\u00e1klad\u011b t\u011bchto zji\u0161t\u011bn\u00ed, d\u016frazn\u011b doporu\u010dujeme, abyste doplnit omega-3 po<\/strong> dobu nejm\u00e9n\u011b 10 t\u00fddn\u016f z\u00edskat pln\u00e9 zlep\u0161en\u00ed v\u00fdkonu, ide\u00e1ln\u011b s d\u00e1vkou 2 gram\u016f EPA \/ DHA nebo v\u00edce denn\u011b.<\/strong> <\/p>\n\n\n\n

Pokud jde o u\u017e\u00edv\u00e1n\u00ed omega-3 ryb\u00edho oleje pro pr\u00e1ci, existuje mnoho zdokumentovan\u00fdch v\u00fdhod. Zabra\u0148uje kortizolu v brzd\u011bn\u00ed r\u016fstu sval\u016f a produkci tuku, pom\u00e1h\u00e1 udr\u017eet v\u00e1s pod nap\u011bt\u00edm, podporuje r\u016fst sval\u016f a sni\u017euje bolestivost. Omega-3 je stejn\u011b u\u017eite\u010dn\u00fd pro cvi\u010den\u00ed jako jak\u00fdkoli stroj nebo sada z\u00e1va\u017e\u00ed a m\u016f\u017ee v\u00e1m pomoci udr\u017eet zdravou rutinu cvi\u010den\u00ed.\u00a0<\/p>\n\n\n\n\n

\n\n
\n\n
\u201cReference\u201d<\/summary>\n\n

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[37] Stasi DD, Bernasconi R, Marchioli R, et al. 2004. Early modifications of fatty acid composition in plasma phospholipids, platelets and mononucleates of healthy volunteers after low doses of n3 polyunsaturated fatty acids. Eur J Clin Pharmacol 60: 183\u2013190.<\/p>\n\n\n\n<\/details>\n\n<\/div>\n \n<\/div>\n\n\n\n\n

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V\u0161ichni v\u00edme, jak je omega-3 d\u016fle\u017eit\u00e1 pro na\u0161e zdrav\u00ed, ale m\u00e1lokdo v\u00ed, \u017ee m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm pomocn\u00edkem pro ty, kdo ty mysl\u00ed s tr\u00e9ninkem a jejich fit t\u011blem v\u00e1\u017en\u011b. Tak\u00e9 velmi pom\u00e1h\u00e1 t\u011bm, kte\u0159\u00ed se sna\u017e\u00ed dostat do kondice a st\u00e1t se siln\u011bj\u0161\u00ed. Pokud to s dost\u00e1n\u00edm se do formy mysl\u00edte v\u00e1\u017en\u011b, p\u0159e\u010dt\u011bte si tento…<\/p>\n","protected":false},"author":2,"featured_media":159328,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2622],"tags":[],"coauthors":[],"class_list":["post-220167","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"taxonomy_info":{"category":[{"value":2622,"label":"Zdrav\u00ed"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/olio-di-pesce-per-allenarsi-i-benefici-dell-omega-3-per-gli-esercizi-03-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/cs-cz\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2622,"name":"Zdrav\u00ed","slug":"zdravi","term_group":0,"term_taxonomy_id":2622,"taxonomy":"category","description":"","parent":0,"count":11,"filter":"raw","cat_ID":2622,"category_count":11,"category_description":"","cat_name":"Zdrav\u00ed","category_nicename":"zdravi","category_parent":0}],"tag_info":false,"wpml":{"language":"cs-cz","is_original":false,"original_post_id":129865,"translations":{"bg-bg":{"id":225762,"language":"bg-bg","is_original":false},"cs-cz":{"id":220167,"language":"cs-cz","is_original":false},"de-at":{"id":169832,"language":"de-at","is_original":false},"de-de":{"id":74595,"language":"de-de","is_original":false},"el-cy":{"id":229289,"language":"el-cy","is_original":false},"el-gr":{"id":228423,"language":"el-gr","is_original":false},"en-gb":{"id":129865,"language":"en-gb","is_original":true},"en-ie":{"id":164648,"language":"en-ie","is_original":false},"en-mt":{"id":165748,"language":"en-mt","is_original":false},"fi-fi":{"id":238657,"language":"fi-fi","is_original":false},"fr-fr":{"id":129385,"language":"fr-fr","is_original":false},"hu-hu":{"id":224908,"language":"hu-hu","is_original":false},"it-it":{"id":74565,"language":"it-it","is_original":false},"lv-lv":{"id":230612,"language":"lv-lv","is_original":false},"nl-be":{"id":217775,"language":"nl-be","is_original":false},"nl-nl":{"id":171610,"language":"nl-nl","is_original":false},"pl-pl":{"id":190092,"language":"pl-pl","is_original":false},"pt-pt":{"id":168764,"language":"pt-pt","is_original":false},"ro-ro":{"id":237590,"language":"ro-ro","is_original":false},"sk-sk":{"id":238823,"language":"sk-sk","is_original":false},"sv-se":{"id":223135,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/posts\/220167","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/comments?post=220167"}],"version-history":[{"count":1,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/posts\/220167\/revisions"}],"predecessor-version":[{"id":250833,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/posts\/220167\/revisions\/250833"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/media\/159328"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/media?parent=220167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/categories?post=220167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/tags?post=220167"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/cs-cz\/wp-json\/wp\/v2\/coauthors?post=220167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}