{"id":225788,"date":"2020-08-18T12:11:00","date_gmt":"2020-08-18T10:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225788"},"modified":"2024-04-25T13:10:16","modified_gmt":"2024-04-25T11:10:16","slug":"najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/","title":{"rendered":"Najbolje tehnike za regeneraciju mi\u0161i\u0107a nakon treninga od upale"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/#Zasto_Je_Regeneracija_Vazna\" title=\"Za\u0161to Je Regeneracija Va\u017ena\">Za\u0161to Je Regeneracija Va\u017ena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/#Vrste_regeneracije\" title=\"Vrste regeneracije\">Vrste regeneracije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/#Sto_Treba_Uciniti_Odmah_Nakon_Treninga\" title=\"\u0160to Treba U\u010diniti Odmah Nakon Treninga?\">\u0160to Treba U\u010diniti Odmah Nakon Treninga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/#Tehnike_Za_Ucinkovitu_Regeneraciju_I_Smanjenje_Boli_U_Misicima\" title=\"Tehnike Za U\u010dinkovitu Regeneraciju I Smanjenje Boli U Mi\u0161i\u0107ima\">Tehnike Za U\u010dinkovitu Regeneraciju I Smanjenje Boli U Mi\u0161i\u0107ima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/#Najcesci_Mitovi_O_Regeneraciji\" title=\"Naj\u010de\u0161\u0107i Mitovi O Regeneraciji\">Naj\u010de\u0161\u0107i Mitovi O Regeneraciji<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Regeneracija od vje\u017ebanja ili intenzivnog treninga<\/strong>&nbsp;je od velike va\u017enosti za postizanje va\u0161ih fitness ciljeva. Me\u0111utim, ne govorimo o slobodnim danima koje provodite&nbsp;<strong>odmaraju\u0107i se ispred televizora<\/strong>. Regeneracija je&nbsp;<strong>dubok proces<\/strong>&nbsp;koji zahtjeva va\u0161&nbsp;<strong>trud, vrijeme i jake \u017eivce<\/strong>. Saznajte za\u0161to je<strong>&nbsp;regeneracija uistinu va\u017ena<\/strong>&nbsp;i koje su&nbsp;<strong>najbolje tehnike za njezino u\u010dinkovito djelovanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"zasto-je-regeneracija-vazna\"><span class=\"ez-toc-section\" id=\"Zasto_Je_Regeneracija_Vazna\"><\/span>Za\u0161to Je Regeneracija Va\u017ena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje ili bilo koja druga fizi\u010dka aktivnost uzrokuje<strong>&nbsp;zna\u010dajne promjene u ljudskom tijelu<\/strong>. Osobito sa stalnim i intenzivnim treninzima,&nbsp;<strong>mi\u0161i\u0107no tkivo se razgra\u0111uje<\/strong>&nbsp;i<strong>&nbsp;mi\u0161i\u0107ni glikogen<\/strong>&nbsp;koji opskrbljuje tijelo energijom<strong>&nbsp;se smanji<\/strong>. Takvom o\u0161te\u0107enom i upaljenom mi\u0161i\u0107u treba&nbsp;<strong>od jedan do dva dana<\/strong>&nbsp;da se oporavi i zacijeli. Bol u mi\u0161i\u0107ima mo\u017ee biti vrlo neugodna i mo\u017ee vas&nbsp;<strong>ograni\u010davati na \u010dak najosnovnijim zadacima<\/strong>, poput ustajanja iz kreveta, penjanja uz stepenice i u podizanju te\u017eih predmeta.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, period nakon treninga je vrijeme kada va\u0161e tijelo po\u010dinje imati beneficije od teretane. Mi\u0161i\u0107na masa se<strong>&nbsp;ne gradi tijekom treninga, ve\u0107 naknadno nakon njega<\/strong>, tijekom regeneracije i odmora. Ve\u0107ina sporta\u0161a zna da je<strong>&nbsp;adekvatan odmor nakon vje\u017ebanja<\/strong>&nbsp;esencijalan&nbsp;<strong>za najbolje performanse<\/strong>. Me\u0111utim, postoje i oni koji svojim<strong>&nbsp;radom dovode do&nbsp;<a title=\"Pretreniranost \u2013 \u010dinjenica ili mit?\" href=\"https:\/\/gymbeam.hr\/blog\/pretreniranost-cinjenica-ili-mit\/\">pretreniranosti<\/a><\/strong>. Kontinuirani trening zapravo mo\u017ee oslabiti&nbsp;<strong>va\u0161e performanse<\/strong>&nbsp;i te\u017enja za ve\u0107im mi\u0161i\u0107ima ne\u0107e biti u\u010dinkovita.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[1] [2] [3]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1124x749.jpg\" alt=\"Najbolje tehnike za regeneraciju mi\u0161i\u0107a nakon treninga od upale\" class=\"wp-image-171539\" style=\"width:843px;height:562px\" title=\"Najbolje tehnike za regeneraciju mi\u0161i\u0107a nakon treninga od upale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"vrste-regeneracije\"><span class=\"ez-toc-section\" id=\"Vrste_regeneracije\"><\/span>Vrste regeneracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoje&nbsp;<strong>2 vrste regeneracije<\/strong>. Neposredan<strong>&nbsp;(kratkoro\u010dan)<\/strong>&nbsp;oporavak nakon izuzetno intenzivnog treninga i&nbsp;<strong>dugoro\u010dan oporavak<\/strong>, koji treba<strong>&nbsp;uklju\u010diti u plan treninga<\/strong>. Me\u0111utim, obje vrste su izuzetno va\u017ene za&nbsp;<strong>optimalne sportske performanse<\/strong>&nbsp;i igraju klju\u010dnu ulogu u&nbsp;<strong>oporavljanju upaljenih mi\u0161i\u0107a i zglobova.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kratkorocna-regeneracija\">Kratkoro\u010dna Regeneracija<\/h3>\n\n\n\n<p>Kratkoro\u010dni oporavak doga\u0111a se&nbsp;<strong>odmah nakon intenzivnog treninga<\/strong>. To mo\u017ee biti aktivan oporavak, \u0161to je zapravo<strong>&nbsp;vje\u017eba s malim optere\u0107enjem<\/strong>&nbsp;ili istezanje. Izvodimo ga tijekom&nbsp;<strong>faze hla\u0111enja nakon treninga,<\/strong>&nbsp;ali i prije treninga ili tijekom dana kada ne vje\u017ebamo. Druga vrsta kratkotrajne regeneracije je fokusiranje na&nbsp;<strong>obnavljaju\u0107e tvari<\/strong>, koje tijelo potro\u0161i tijekom vje\u017ebanja i&nbsp;<strong>uzrokuje bol u mi\u0161i\u0107u ili o\u0161te\u0107enje mi\u0161i\u0107a.<\/strong>&nbsp;Uglavnom je to dodatak proteinima ili ugljikohidratima. Mi\u0161i\u0107i tako\u0111er trebaju&nbsp;<strong>dovoljno vode<\/strong>, stoga trebate svoje tijelo redovito hidratizirati.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dugorocna-regeneracija\">Dugoro\u010dna Regeneracija<\/h3>\n\n\n\n<p>Tehnike dugotrajne regeneracije stje\u010du uglavnom<strong>&nbsp;profesionalni sporta\u0161i i bodybilderi<\/strong>. To su&nbsp;<strong>unaprijed isplanirane aktivnosti<\/strong>, koje su tako\u0111er uklju\u010dene u plan treninga. Profesionalci koji \u017eive od sporta ili vje\u017ebanja moraju&nbsp;<strong>voditi brigu o svojim mi\u0161i\u0107ima i zglobovima<\/strong>, zbog toga je pored kratkoro\u010dnog oporavka jednako va\u017ean za njih i dugoro\u010dni oporavak. Redovito idu na&nbsp;<strong>masa\u017ee, fizioterapije i u toplice<\/strong>, \u0161to dugoro\u010dno za njih zna\u010di<strong>&nbsp;olak\u0161anje od bolova u mi\u0161i\u0107ima<\/strong>&nbsp;i pripremu za nadolaze\u0107e sportske ili natjecateljske aktivnosti.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-treba-uciniti-odmah-nakon-treninga\"><span class=\"ez-toc-section\" id=\"Sto_Treba_Uciniti_Odmah_Nakon_Treninga\"><\/span>\u0160to Treba U\u010diniti Odmah Nakon Treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, trening&nbsp;<strong>izla\u017ee<\/strong>&nbsp;va\u0161e tijelo&nbsp;<strong>mnogim ozljedama i o\u0161te\u0107enjima.<\/strong>&nbsp;Stoga, ako&nbsp;<strong>osjetite bol u mi\u0161i\u0107ima ili peckanje mi\u0161i\u0107a<\/strong>&nbsp;nakon treninga, onda je to pravo vrijeme za regeneraciju. Me\u0111utim, prije nego se upustite u neke&nbsp;<strong>zajam\u010dene<\/strong>&nbsp;<strong>tehnike<\/strong>&nbsp;za ubla\u017eavanje \u0161tete, trebali biste se usredoto\u010diti na one najosnovnije. Zna\u010di \u0161to trebate u\u010diniti&nbsp;<strong>odmah nakon treninga<\/strong>, kako bi va\u0161a regeneracija bila uspje\u0161na?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1124x749.jpeg\" alt=\"Vrste regeneracije\" class=\"wp-image-171565\" style=\"width:843px;height:562px\" title=\"Vrste regeneracije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"nadopunite-zalihe-glikogena\">Nadopunite Zalihe Glikogena<\/h3>\n\n\n\n<p>Glikogen je&nbsp;<strong>razgranati polisaharid<\/strong>&nbsp;\u010dija je glavna funkcija u tijelu&nbsp;<strong>skladi\u0161tenje glukoze<\/strong>, koja je<strong>&nbsp;izvor energije u metabolizmu<\/strong>. Nakon unosa u tijelo, glikogen se&nbsp;<strong>sintetizira i razgra\u0111uje u jetri i mi\u0161i\u0107ima.<\/strong>&nbsp;Me\u0111utim, mi\u0161i\u0107ni glikogen obavlja potpuno druga\u010diju funkciju od glikogena u jetri. Razgradnja glikogena u jetri je klju\u010dna za<strong>&nbsp;opskrbu glukozom<\/strong>, koja&nbsp;<strong>zadovoljava energetske potrebe cijelog tijela.<\/strong>&nbsp;S druge strane, mi\u0161i\u0107ni glikogen se&nbsp;<strong>iskoristi samo u mi\u0161i\u0107ima,<\/strong>&nbsp;ne u cijelom tijelu. Njegova osnovna funkcija je<strong>&nbsp;opskrba mi\u0161i\u0107a energijom tijekom treninga<\/strong>&nbsp;ili kao odgovor na stres.&nbsp;<span style=\"color: #ff6600;\">[4]&nbsp;<\/span>To zna\u010di da se&nbsp;<strong>velika koli\u010dina mi\u0161i\u0107nog glikogena<\/strong>&nbsp;istro\u0161i tijekom vje\u017ebanja, koji se mora odmah nadopuniti, ina\u010de \u0107e mi\u0161i\u0107i&nbsp;<strong>izgubiti energiju<\/strong>. Potreban je ne samo za daljnje performanse, nego posebno za&nbsp;<strong>obnovu o\u0161te\u0107enog tkiva<\/strong>. Glikogen ima blagotvoran u\u010dinak na&nbsp;<strong>spre\u010davanje katabolizma mi\u0161i\u0107nih proteina<\/strong>&nbsp;i&nbsp;<strong>stani\u010dne rehidratacije.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplementacija glikogena nakon vje\u017ebanja i sportske aktivnosti ne samo da ima blagotvorne u\u010dinke na va\u0161e mi\u0161i\u0107e, ve\u0107 i spre\u010dava va\u0161e tijelo da se&nbsp;<strong>okrene alternativnim izvorima energije.<\/strong>&nbsp;Najbolji na\u010din da unesete dovoljno glikogena u svoje tijelo je&nbsp;<strong>kroz hranu.<\/strong>&nbsp;Treba se usredoto\u010diti na&nbsp;<strong>nutritivno kvalitetne obroke<\/strong>&nbsp;s uravnote\u017eenim<strong>&nbsp;omjerom proteina i ugljikohidrata. Ugljikohidrati<\/strong>&nbsp;su posebno&nbsp;<strong>sjajan izvor glikogena.<\/strong>&nbsp;Konzumiranje<strong>&nbsp;1,1 \u2013 1,5 grama ugljikohidrata po kilogramu tjelesne te\u017eine<\/strong>&nbsp;u roku od 30 minuta nakon treninga, dovodi do&nbsp;<strong>pravilne sinteze glikogena.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6]<\/span>&nbsp;Naprotiv, trebali biste izbjegavati hranu koja je bogata mastima, jer se probava usporava, a opskrba mi\u0161i\u0107a potrebnim hranjivim tvarima kasni.&nbsp;<a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Proteinski napici<\/a>,&nbsp;<a title=\"Jaja\" href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" rel=\"noopener noreferrer\">jaja<\/a>,&nbsp;<a title=\"Ribe\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">riba<\/a>, banane, niskomasni mlije\u010dni proizvodi, zobene pahuljice ili svje\u017ee vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> su izvrsno rje\u0161enje.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1124x750.jpg\" alt=\"Nadopunite Zalihe Glikogena\" class=\"wp-image-171513\" style=\"width:843px;height:563px\" title=\"Nadopunite Zalihe Glikogena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"osigurajte-ravnotezu-proteina\">Osigurajte Ravnote\u017eu Proteina<\/h3>\n\n\n\n<p>Protein je&nbsp;<strong>makronutrijent<\/strong>&nbsp;i ima va\u017enu funkciju za svakog sporta\u0161a a to je njegov&nbsp;<strong>utjecaj na rast i regeneraciju mi\u0161i\u0107a.<\/strong>&nbsp;Vje\u017eba pokre\u0107e<strong>&nbsp;razgradnju proteina u mi\u0161i\u0107ima.<\/strong>&nbsp;Mjera u kojoj se to doga\u0111a ovisi o&nbsp;<strong>vje\u017ebi i razini va\u0161eg treninga.<\/strong>&nbsp;Za razliku od druga dva makronutrijenta \u2013&nbsp;<strong>ugljikohidrata i masti<\/strong>, tijelo<strong>&nbsp;ne skladi\u0161ti<\/strong>&nbsp;proteine i&nbsp;<strong>ne pravi rezerve,<\/strong>&nbsp;te ih zbog toga treba&nbsp;<strong>redovito nadopunjavati.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolje je ako se u na\u0161em tijelu<strong>&nbsp;stvori ravnote\u017ea proteina.<\/strong>&nbsp;To se doga\u0111a kao razlika izme\u0111u sinteze proteina&nbsp;<strong>(anabolizam)<\/strong>&nbsp;i divizija proteina na manje molekule, na primjer tijekom vje\u017ebanja&nbsp;<strong>(katabolizam proteina)<\/strong>. Sinteza proteina&nbsp;<strong>obi\u010dno opada<\/strong>&nbsp;nakon treninga, pa je suplementacija, posebno nakon vje\u017ebanja, zaista&nbsp;<strong>va\u017ean korak<\/strong>. Konzumiranje dovoljne koli\u010dine proteina nakon treninga \u0107e dati va\u0161em tijelu&nbsp;<strong>aminokiseline,<\/strong>&nbsp;koje su potrebne&nbsp;<strong>za obnovu i nadopunu proteina u mi\u0161i\u0107ima.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]&nbsp;<\/span>Stoga se preporu\u010duje konzumirati&nbsp;<strong>0,5 \u2013 0,8 grama proteina po kilogramu tjelesne te\u017eine<\/strong>&nbsp;odmah nakon treninga.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1124x750.jpg\" alt=\"Osigurajte Ravnote\u017eu Proteina\" class=\"wp-image-171578\" style=\"width:843px;height:563px\" title=\"Osigurajte Ravnote\u017eu Proteina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"obnova-atp-pc-sustava\">Obnova ATP-PC Sustava<\/h3>\n\n\n\n<p><strong>Adenozin trifosfat (ATP)&nbsp;<\/strong>je najbitniji oblik<strong>&nbsp;energije u stanicama<\/strong>&nbsp;i igra klju\u010dnu ulogu u&nbsp;<strong>metabolizmu i funkciji mi\u0161i\u0107a<\/strong>. Me\u0111utim, na\u0161e tijelo mo\u017ee koristiti ATP izvor energije&nbsp;samo&nbsp;<strong>nekoliko sekundi<\/strong>, posebno tijekom intenzivnog vje\u017ebanja. Nakon toga, tijelo mora proizvesti dodatni ATP, u tome \u0107e mu pomo\u0107i&nbsp;<strong>kreatin-fosfat (PC)<\/strong>. ATP-PC sustav je odgovoran za&nbsp;<strong>ponovnu navalu energije i intenzivne kontrakcije mi\u0161i\u0107a<\/strong>&nbsp;tijekom vje\u017ebanja. Princip sustava je takav kada se&nbsp;<strong>ATP razgradi, PC<\/strong>&nbsp;dolazi u pomo\u0107, koji ponovno&nbsp;<strong>sintetizira razgra\u0111eni ATP<\/strong>. Ovaj je sistem obi\u010dno vrlo u\u010dinkovit. Me\u0111utim, ako redovito izla\u017eete svoje tijelo velikom optere\u0107enju, ono ne\u0107e biti u mogu\u0107nosti<strong>&nbsp;proizvesti dovoljno PCA-a za oporavak ATP-a. Razina ATP-a se mo\u017ee zbog toga smanjiti za 20%<\/strong>&nbsp;tijekom sljede\u0107ih nekoliko dana nakon intenzivnog vje\u017ebanja.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span>&nbsp;Stoga, tijelo treba<strong>&nbsp;br\u017ei oporavak<\/strong>&nbsp;ATP-a, a i time&nbsp;<strong>br\u017eu proizvodnju PC<\/strong>-a. To se posti\u017ee pomo\u0107u&nbsp;<strong>suplementacije kreatinom<\/strong>, koji poma\u017ee u poticanju proizvodnje PC-a, a mo\u017ee biti koristan i kao&nbsp;<strong>prevencija protiv gubitka ATP-a.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tehnike-za-ucinkovitu-regeneraciju-i-smanjenje-boli-u-misicima\"><span class=\"ez-toc-section\" id=\"Tehnike_Za_Ucinkovitu_Regeneraciju_I_Smanjenje_Boli_U_Misicima\"><\/span>Tehnike Za U\u010dinkovitu Regeneraciju I Smanjenje Boli U Mi\u0161i\u0107ima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji nekoliko tehnika koje vam mogu pomo\u0107i u regeneraciji. Me\u0111utim, nisu sve u\u010dinkovite, pa smo se fokusirali na<strong>&nbsp;tehnike koje su dokazane istra\u017eivanjima i iskustvima profesionalnih sporta\u0161a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dovoljna-hidratacija\">Dovoljna Hidratacija<\/h3>\n\n\n\n<p>Ne radi se toliko o tehnici koliko<strong>&nbsp;o \u201cmoram u\u010diniti\u201d aktivnosti<\/strong>, koja je<strong>&nbsp;izuzetno va\u017ena<\/strong>&nbsp;za postizanje rezultata i&nbsp;<strong>regeneracije<\/strong>. Ako ste pravilno hidrirani, va\u0161e tijelo \u0107e osigurati&nbsp;<strong>optimalno okru\u017eenje za postizanje maksimalnih rezultata<\/strong>. Tijekom vje\u017ebanja&nbsp;<strong>gubite vodu<\/strong>, a ako je ne nadopunite tijekom ili nakon treninga, va\u0161i mi\u0161i\u0107i<strong>&nbsp;\u0107e patiti<\/strong>. Uravnote\u017eena prehrana u kombinaciji s vje\u017ebanjem podr\u017eava&nbsp;<strong>sintezu proteina<\/strong>. Da bi se to dogodilo, va\u0161i mi\u0161i\u0107i moraju biti&nbsp;<strong>dovoljno hidrirani.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, dovoljna hidratacija nakon treninga&nbsp;<strong>smanjuje osje\u0107aj umora i pobolj\u0161ava probavu<\/strong>. Pljuva\u010dka u ustima, pomo\u0107u koje&nbsp;<strong>konzumiramo i obra\u0111ujemo hranu<\/strong>&nbsp;u ustima,<strong>&nbsp;treba vodu<\/strong>&nbsp;za obavljanje ove operacije. Ako ste dehidrirani dok jedete hranu, hrana u probavnu traktu postaje mnogo te\u017ea i zbog toga mo\u017eete patiti od&nbsp;<strong>neugodnih \u017eelu\u010danih problema<\/strong>. To mo\u017ee uzrokovati i osje\u0107aj&nbsp;<strong>umora i stresa<\/strong>&nbsp;nakon treninga, \u0161to zna\u010dajno&nbsp;<strong>usporava regeneraciju<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span>&nbsp;O va\u017enosti hidracije mo\u017eete tako\u0111er pro\u010ditati u na\u0161em \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidracija prije, tijekom i poslije treninga i kako izbje\u0107i dehidraciju<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1124x744.jpeg\" alt=\"Dovoljna Hidratacija\" class=\"wp-image-171607\" style=\"width:843px;height:558px\" title=\"Dovoljna Hidratacija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1124x744.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-400x265.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1536x1017.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-2048x1356.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pravilna-suplementacija\">Pravilna Suplementacija<\/h3>\n\n\n\n<p>Kao \u0161to smo gore spomenuli, va\u0161e tijelo tijekom vje\u017ebanja gubi&nbsp;<strong>mnogo va\u017enih tvari<\/strong>. Tada ih mo\u017eemo uzimati&nbsp;<strong>putem prehrane<\/strong>, ali&nbsp;<strong>njihova suplementacija<\/strong>&nbsp;je tako\u0111er sve \u010de\u0161\u0107i i prikladniji na\u010din. Koji su najbolji&nbsp;<strong>dodaci prehrani za pospje\u0161ivanje regeneracije?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">Proteini<\/a>&nbsp;\u2013 jasno su&nbsp;<strong>broj jedan<\/strong>&nbsp;kod dodataka prehrani koji se koriste nakon vje\u017ebanja. Poma\u017eu&nbsp;<strong>u izgradnji mi\u0161i\u0107ne mase<\/strong>, ali naprotiv,&nbsp;<strong>smanjuju masti i odr\u017eavaju mi\u0161i\u0107e.<\/strong>&nbsp;Osim toga, proteini se sastoje od&nbsp;<strong>kompleksnog profila<\/strong>&nbsp;aminokiselina, koji poma\u017ee u&nbsp;<strong>regeneriranju mi\u0161i\u0107nih vlakana<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[7]&nbsp;<\/span>Na tr\u017ei\u0161tu postoji&nbsp;<strong>nekoliko vrsta proteina<\/strong>&nbsp;pomo\u0107u kojih mo\u017eete posti\u0107i \u017eeljene rezultate. Osnovni i najprodavaniji protein je&nbsp;<a title=\"Whey protein\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\">whey protein<\/a>, ali je \u017eivotinjskog podrijetla, \u0161to je&nbsp;<strong>veganima<\/strong>&nbsp;potpuno&nbsp;<strong>neprihvatljivo<\/strong>. Me\u0111utim, oni mogu posegnuti za&nbsp;<a title=\"Proteini na biljnoj bazi\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener noreferrer\">proteinima iz biljnih izvora<\/a>, koji su&nbsp;<strong>jednako u\u010dinkovit izvor proteina<\/strong>. Drugi protein \u017eivotinjskog podrijetla je&nbsp;<a title=\"No\u0107ni proteini\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\">kazein<\/a>, koji je specifi\u010dan po svom<strong>&nbsp;postepenom otpu\u0161tanju proteina<\/strong>&nbsp;i zbog toga je pogodan za konzumaciju prije spavanja. Ne zove se bez razloga<strong>&nbsp;no\u0107ni protein<\/strong>. Nadalje, proteini su podijeljeni na temelju&nbsp;<strong>sastava ili oblika obrade<\/strong>. Ponuda je zaista raznolika. Ako ne znate koji je protein pravi za vas, provjerite u na\u0161em&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">priru\u010dniku<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Kreatin\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin<\/a>&nbsp;\u2013 spomenuli smo gore suplementaciju kreatinom u vezi s&nbsp;<strong>obnavljanjem ATP-PC sustava<\/strong>. Me\u0111utim, kreatin ima i druge prednosti koje utje\u010du na oporavak nakon vje\u017ebanja. Mnoga istra\u017eivanja navode da je&nbsp;<strong>kreatin pomogao pove\u0107ati regeneraciju mi\u0161i\u0107a nakon intenzivnog treninga snage<\/strong>. Osim toga, kreatin pove\u0107ava&nbsp;<strong>sadr\u017eaj vode u stanicama mi\u0161i\u0107a<\/strong>, \u0161to&nbsp;<strong>poti\u010de proizvodnju hormona rasta<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[26]<\/span>&nbsp;To pokre\u0107e nekoliko drugih procesa, uklju\u010duju\u0107i<strong>&nbsp;poticanje proizvodnje proteina<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span>&nbsp;Mo\u017eete probati&nbsp;<a title=\"Kreatin Monohidrat\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin monohidrat<\/a>&nbsp;koji je najosnovniji, a u isto vrijeme&nbsp;<strong>najpopularniji oblik kreatina<\/strong>, ali mo\u017eete posegnuti i za&nbsp;<a title=\"Kreatin ostali oblici\" href=\"https:\/\/gymbeam.hr\/kreatini-drugi-oblici\" target=\"_blank\" rel=\"noopener noreferrer\">drugim modernim oblicima<\/a>&nbsp;ili \u010dak&nbsp;<a title=\"Vi\u0161ekomponentni kreatin\" href=\"https:\/\/gymbeam.hr\/visekomponentni-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">vi\u0161ekomponentnim kreatinima<\/a>. Da li se pitate&nbsp;<strong>koji je kreatin najbolji za vas?<\/strong>&nbsp;Pro\u010ditajte vi\u0161e o<a title=\"Sve \u0161to trebate znati o kreatinu i njegovim oblicima\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;njegovim oblicima<\/a>&nbsp;ili potra\u017eite u&nbsp;<a title=\"Vodi\u010d o kreatinu za maksimalni rast mi\u0161i\u0107a\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">priru\u010dnik za suplementaciju kreatinom.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1124x750.jpg\" alt=\"Pravilna Suplementacija\" class=\"wp-image-171775\" style=\"width:843px;height:563px\" title=\"Pravilna Suplementacija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><a title=\"BCAA\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>&nbsp;\u2013 je sastav od&nbsp;<strong>tri aminokiseline razgranatog lanca<\/strong>&nbsp;\u2013 leucina, izoleucina i valina. Ako je razina&nbsp;<strong>glikogena niska<\/strong>&nbsp;za vrijeme ili nakon vje\u017ebanja, tijelo se oslanja na&nbsp;<strong>ove tri osnovne aminokiseline<\/strong>. Tako\u0111er, mogu biti uklju\u010dene u&nbsp;<strong>regulaciju razine \u0161e\u0107era u krvi<\/strong>&nbsp;i stimuliranje stanica da uzimaju \u0161e\u0107er iz krvotoka. BCAA mogu pomo\u0107i u&nbsp;<strong>smanjenju umora<\/strong>, koji osje\u0107ate nakon vje\u017ebanja zbog<strong>&nbsp;smanjenja proizvodnje serotonina<\/strong>&nbsp;u mozgu.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>&nbsp;Osim toga, istra\u017eivanje je pokazalo da suplementacija s BCAA poma\u017ee u&nbsp;<strong>smanjenju boli u mi\u0161i\u0107ima kod sudionika i do 33%<\/strong>, u usporedbi s onima koji su primali placebo.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"L-glutamin\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\">L-glutamin<\/a>&nbsp;\u2013 \u010dudesna aminokiselina, \u010diji je glavni zadatak&nbsp;<strong>popraviti o\u0161te\u0107eno mi\u0161i\u0107no<\/strong>&nbsp;tkivo nakon napornog treninga. Ovu \u010dinjenicu je potvrdilo i istra\u017eivanje, koje je ispitivalo suplementaciju glutaminom i usredoto\u010dilo se na njegov<strong>&nbsp;u\u010dinak na regeneraciju<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span>&nbsp;Suplementacija glutaminom dovela je do&nbsp;<strong>br\u017eeg oporavka i smanjila je bol<\/strong>&nbsp;u mi\u0161i\u0107ima nakon intenzivnog vje\u017ebanja. Istra\u017eivanje je tako\u0111er pokazalo da u\u010dinak glutamina na regeneraciju mi\u0161i\u0107a mo\u017ee biti&nbsp;<strong>ve\u0107e kod mu\u0161karaca, nego kod \u017eena.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[14]<\/span>&nbsp;Osim toga, glutamin&nbsp;<strong>ja\u010da imunolo\u0161ki sustav<\/strong>, \u0161to je tako\u0111er izuzetno va\u017eno za&nbsp;<strong>optimalne sportske performanse<\/strong>&nbsp;i&nbsp;<strong>naknadnu regeneraciju<\/strong>. L-glutamin je mo\u017ee prona\u0107i u&nbsp;<a title=\"L-Glutamin - GymBeam\" href=\"https:\/\/gymbeam.hr\/l-glutamin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zasebnom obliku<\/a>, ali se isto tako pojavljuje i kao dio&nbsp;<a title=\"Kompleksne aminokiseline\" href=\"https:\/\/gymbeam.hr\/aminokiseline-kompleksne\" target=\"_blank\" rel=\"noopener noreferrer\">kompleksa aminokiselina<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Beta Alanin\" href=\"https:\/\/gymbeam.hr\/beta-alanin\" target=\"_blank\" rel=\"noopener noreferrer\">Beta Alanin<\/a>&nbsp;\u2013 Beta alanin je&nbsp;<strong>neesencijalna aminokiselina<\/strong>&nbsp;koja je posebno potrebna za<strong>&nbsp;stvaranje karnozina. Spre\u010dava stvaranje mlije\u010dne kiselina<\/strong>&nbsp;i ima pozitivan u\u010dinak na&nbsp;<strong>smanjenje osje\u0107aja umora<\/strong>. Jedno istra\u017eivanje je otkrilo da suplementacija beta alaninom pobolj\u0161ava performanse vje\u017ebi visokog intenziteta koji traju i<strong>&nbsp;do \u010detiri minute<\/strong>. Iako se ova kiselina obi\u010dno nalazi u tijelu, njen postotak u krvi je vrlo nizak i&nbsp;<strong>brzo se tro\u0161i<\/strong>&nbsp;tijekom redovitih i intenzivnih vje\u017ebi. Suplementacija beta alaninom je vi\u0161e nego po\u017eeljna posebno za<strong>&nbsp;aktivne sporta\u0161e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,36262,256,29667,3734,29080,3810,8346,36043,36286\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\"><a title=\"\u017delatinski dodaci\" href=\"https:\/\/gymbeam.hr\/zelatinski\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kolagen<\/a>&nbsp;\u2013&nbsp;<strong>glavna je komponenta vezivnog tkiva<\/strong>&nbsp;koje \u010dini mnoge dijelove ljudskog tijela, poput&nbsp;<strong>tetiva, ligamenata, kostiju, ko\u017ee i mi\u0161i\u0107a<\/strong>. Konzumiranje kolagena mo\u017ee imati brojne zdravstvene beneficije, od&nbsp;<strong>ubla\u017eavanja bolova u zglobovima do pobolj\u0161anja zdravlja ko\u017ee.<\/strong>&nbsp;Tako\u0111er poma\u017ee u odr\u017eavanju&nbsp;<strong>integriteta hrskavice<\/strong>, koja je gumeno tkivo, koje \u0161titi va\u0161e zglobove.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span>&nbsp;U jednom istra\u017eivanju, sporta\u0161i koji su konzumirali 10 grama kolagena dnevno, tijekom 24 tjedna, imali su zna\u010dajno smanjenje<strong>&nbsp;boli u zglobovima i mi\u0161i\u0107ima prilikom hodanja i odmaranja<\/strong>, u odnosu na grupu koja nije uzimala kolagen. Drugo istra\u017eivanje je pokazalo da je upotreba kolagena imala veliki u\u010dinak u&nbsp;<strong>ubla\u017eavanju boli u mi\u0161i\u0107ima nakon treninga.<\/strong><\/span><span style=\"color: #ff6600;\" class=\"tadv-color\">&nbsp;[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\"><a title=\"Vitamini\" href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamini<\/a>&nbsp;i&nbsp;<a title=\"Minerali\" href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" rel=\"noopener noreferrer\">minerali<\/a>&nbsp;\u2013 Odre\u0111eni vitamini i minerali tako\u0111er mogu pomo\u0107i u ubla\u017eavanju bolova u mi\u0161i\u0107ima. Na primjer,&nbsp;<a title=\"Vitamin C\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamin C<\/a>&nbsp;podr\u017eava imunolo\u0161ki sustava, ali i&nbsp;<strong>proizvodnju kolagena<\/strong>, koji je odgovoran za popravljanje o\u0161te\u0107enih tkiva u mi\u0161i\u0107ima, zglobovima i ko\u017ei.&nbsp;<a title=\"Vitamin E\" href=\"https:\/\/gymbeam.hr\/vitamin-e\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamin E<\/a>&nbsp;\u0161titi stanice u tijelu od<strong>&nbsp;o\u0161te\u0107enja slobodnih radikala<\/strong>. Kompleks&nbsp;<a title=\"Vitamin B\" href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina B<\/a>&nbsp;omogu\u0107ava&nbsp;<strong>br\u017eu regeneraciju tkiva<\/strong>&nbsp;i&nbsp;<strong>smanjuje stvaranje gr\u010deva u mi\u0161i\u0107ima.<\/strong>&nbsp;Minerali poput<a title=\"Magnezij\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;magnezija<\/a>&nbsp;i&nbsp;<a title=\"Cink\" href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cinka<\/a>&nbsp;mogu tako\u0111er pomo\u0107i. Oni&nbsp;<strong>smanjuju osje\u0107aj umora<\/strong>, vode va\u0161e tijelo kroz mnoge procese koji su&nbsp;<strong>korisni za regeneraciju.<\/strong>&nbsp;<\/span><span style=\"color: #ff6600;\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-1124x750.jpg\" alt=\"Pravilna Suplementacija\" class=\"wp-image-171471\" style=\"width:843px;height:563px\" title=\"Pravilna Suplementacija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356.jpg 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"masaza\">Masa\u017ea<\/h3>\n\n\n\n<p>Masa\u017ea napetih mi\u0161i\u0107a ima&nbsp;<strong>nekoliko pozitivnih u\u010dinaka<\/strong>. Uz pomo\u0107 masa\u017ee mo\u017eete&nbsp;<strong>sprije\u010diti bol<\/strong>,&nbsp;<strong>opustiti napeto tijelo<\/strong>&nbsp;i<strong>&nbsp;pobolj\u0161ati cirkulaciju krvi<\/strong>. Osim toga, masa\u017ena terapija&nbsp;<strong>smanjuje upalu<\/strong>&nbsp;i podr\u017eava&nbsp;<strong>rast novih mitohondrija<\/strong>. Postoji nekoliko vrsta masa\u017ea koje poma\u017eu u ubla\u017eavanju bolova u mi\u0161i\u0107ima.<span style=\"color: #ff6600;\">&nbsp;[18]&nbsp;<\/span>Mo\u017eete probati neke od sljede\u0107ih masa\u017ea:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160vedska masa\u017ea<\/strong>&nbsp;\u2013&nbsp;na\u010delo ove masa\u017ee je masiranje mi\u0161i\u0107a s pokretima koji kopiraju cirkulaciju krvi u tijelu. To poma\u017ee u izbacivanju metaboli\u010dkog otpada iz va\u0161ih mi\u0161i\u0107a, a u isto vrijeme promi\u010de opu\u0161tanje i ubla\u017eava psihi\u010dki i fizi\u010dki stres.&nbsp;<span style=\"color: #ff6600;\">[19]<\/span><\/li>\n\n\n\n<li><strong>Duboka masa\u017ea<\/strong>&nbsp;\u2013 ovo je vrsta veoma energi\u010dne masa\u017ee, koja se usredoto\u010duje na dublje slojeve mi\u0161i\u0107a i na vezivno tkivo. Takva masa\u017ea zahtjeva ja\u010de ruke i stiskanje. U\u010dinkovita je u opu\u0161tanju napetih mi\u0161i\u0107a. Ne radi se toliko o opu\u0161tanju, koliko o obnavljanju tkiva.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[19]<\/span><\/li>\n\n\n\n<li><strong>Refleksolo\u0161ka masa\u017ea<\/strong>&nbsp;\u2013&nbsp;ova masa\u017ea je vi\u0161e za opu\u0161tanje, nego za pravo lije\u010denje bolova u mi\u0161i\u0107ima. Princip je da se komprimiraju to\u010dke na tijelu koje su povezane s unutarnjim organima. Stimulacija ovih to\u010daka pove\u0107ava energiju, ubrzava metabolizam, ali jo\u0161 va\u017enije, lu\u010denje endorfina iz tijela \u0161to dovodi do mirnog i uravnote\u017eenog stanja.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[19]<\/span><\/li>\n\n\n\n<li><strong>Sportska masa\u017ea<\/strong> \u2013 osnovna masa\u017ea, ona je neophodna za profesionalne sporta\u0161e. To je fizioterapeutska masa\u017ea koja se fokusira na specifi\u010dne vrste mi\u0161i\u0107a. Njihova stimulacija pobolj\u0161ava obnovu mi\u0161i\u0107nog tkiva i pove\u0107ava njihovu pokretljivost. Istodobno, poma\u017ee u \u0161irenju krvnih \u017eila, \u0161to podr\u017eava cirkulaciju krvi i uklanja otpadne stvari, smanjuju\u0107i na taj na\u010din bol i napetost. Ovu masa\u017eu obi\u010dno provode obu\u010deni lije\u010dnici i fizioterapeuti.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[19]<\/span><\/li>\n\n\n\n<li><strong>Masa\u017ea uz pomo\u0107 fitness dodataka&nbsp;<\/strong>\u2013&nbsp; tako\u0111er se mo\u017eete po\u010dastiti masa\u017eom uz pomo\u0107 u\u010dinkoviti fitness pomagala. Gore navedene masa\u017ee mo\u017eemo svrstati u kategoriju dugotrajna regeneracija. Kad je rije\u010d o kratkotrajnoj regeneraciji, upotreba fitness valjka, tj,&nbsp;<a href=\"https:\/\/gymbeam.hr\/masazni-valjci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enog valjka<\/a>&nbsp;mo\u017ee biti izvrsna masa\u017ena tehnika. Poma\u017ee u pobolj\u0161anju ukupne pokretljivosti, pove\u0107ava raspon mi\u0161i\u0107a i opu\u0161ta uko\u010dene udove.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"Masa\u017ea\" class=\"wp-image-171652\" style=\"width:843px;height:562px\" title=\"Masa\u017ea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"terapija-hladnom-vodom\">Terapija Hladnom Vodom<\/h3>\n\n\n\n<p>Ubla\u017eavanje bolova u mi\u0161i\u0107ima uranjanjem u kadu s hladnom vodom ili \u010dak ledenom vodom je<strong>&nbsp;uobi\u010dajena praksa mnogih profesionalnih sporta\u0161a<\/strong>. Led ili hladna voda<strong>&nbsp;ubla\u017eavaju osje\u0107aj boli<\/strong>&nbsp;usporavaju\u0107i provo\u0111enje \u017eivaca za osje\u0107aj boli do mozga. Tako ne\u0107ete osjetiti gotovo&nbsp;<strong>nikakvu bol i mo\u0107i \u0107ete se opustiti<\/strong>. Neki sporta\u0161i uz ledenu kupku koriste i terapiju<strong>&nbsp;naizmjeni\u010dnom vodom<\/strong>&nbsp;(naizmjeni\u010dno hladna i topla voda). Ima isti u\u010dinak kao i terapija hladnom vodom. Osim toga, primjenom ovih terapija&nbsp;<strong>ja\u010dat \u0107ete imunolo\u0161ki sustav<\/strong>. U\u010dinak hladne vode na ubla\u017eavanje bolova u mi\u0161i\u0107ima je&nbsp;<strong>pokazalo nekoliko istra\u017eivanja. Potapljanje u ledenu vodu<\/strong>&nbsp;se pokazalo&nbsp;<strong>mnogo u\u010dinkovitijim<\/strong>&nbsp;u smanjenju nelagode u mi\u0161i\u0107ima nego&nbsp;<strong>uobi\u010dajen hladni tu\u0161.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"istezanje\">Istezanje<\/h3>\n\n\n\n<p>Jedna od&nbsp;<strong>najzanemarenijih tehnika za u\u010dinkovitu regeneraciju<\/strong>&nbsp;mi\u0161i\u0107a i njeno smanjivanje je istezanje.<span style=\"color: #ff6600;\">&nbsp;[22]<\/span>&nbsp;Tako\u0111er vam mo\u017ee pomo\u0107i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pobolj\u0161ati dr\u017eanje<\/li>\n\n\n\n<li>pove\u0107ati fleksibilnost<\/li>\n\n\n\n<li>smanjiti napetost mi\u0161i\u0107a<\/li>\n\n\n\n<li>pobolj\u0161ati cirkulaciju krvi<\/li>\n\n\n\n<li>eliminirati stvaranje mlije\u010dne kiseline<\/li>\n\n\n\n<li>pove\u0107ati performanse i snagu<\/li>\n\n\n\n<li>pobolj\u0161ati raspon pokreta<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznato nam je&nbsp;<strong>stati\u010dko i dinami\u010dko<\/strong>&nbsp;istezanje. Stati\u010dko istezanje usredoto\u010duje se na istezanje odre\u0111enog mi\u0161i\u0107a ili grupe mi\u0161i\u0107a<strong>&nbsp;bez daljnjeg potrebnog pokreta.<\/strong>&nbsp;Izvodi se na kraju treninga,&nbsp;<strong>dok su mi\u0161i\u0107i jo\u0161 zagrijani<\/strong>. Suprotno tome, dinami\u010dko istezanje uklju\u010duje&nbsp;<strong>aktivne pokrete<\/strong>, koji vam poma\u017eu u&nbsp;<strong>zagrijavanju<\/strong>&nbsp;mi\u0161i\u0107a i pove\u0107avaju otkucaje srca. Stoga, naj\u010de\u0161\u0107e se izvodi&nbsp;<strong>neposredno prije vje\u017ebanja<\/strong>&nbsp;ili nakon vje\u017ebanja,&nbsp;<strong>kada su mi\u0161i\u0107i ohla\u0111eni.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"882\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1124x882.jpg\" alt=\"Istezanje\" class=\"wp-image-171635\" style=\"width:843px;height:662px\" title=\"Istezanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1124x882.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-400x314.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1536x1205.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"aktivna-regeneracija\">Aktivna Regeneracija<\/h3>\n\n\n\n<p>Aktivno regeneriranje nakon napornog treninga zna\u010di uklju\u010divanje<strong>&nbsp;vje\u017ebi niskog intenziteta<\/strong>. Mi\u0161i\u0107i&nbsp;<strong>ne\u0107e do\u017eivjeti \u0161ok nakon treninga.<\/strong>&nbsp;Dati \u0107ete im dovoljno pripreme za&nbsp;<strong>zavr\u0161etak pokreta<\/strong>, a tako\u0111er \u0107ete izbje\u0107i&nbsp;<strong>neugodne gr\u010deve u mi\u0161i\u0107ima<\/strong>, koji se mogu pojaviti nakon treninga. Aktivna regeneracija je dovoljno intenzivna da&nbsp;<strong>pove\u0107a otkucaje srca i protok krvi u mi\u0161i\u0107nom tkivu<\/strong>, ali i tako lagana da<strong>&nbsp;ne uzrokuje dodatan umor<\/strong>, koji bi sprije\u010dio naknadnu regeneraciju. Aktivno se mo\u017eete regenerirati tijekom&nbsp;<strong>dana kada ne trenirate<\/strong>, \u0161to mo\u017ee poduprijeti bolji oporavak prije&nbsp;<strong>sljede\u0107eg intenzivnog treninga.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[23]<\/span>&nbsp;Poku\u0161ajte u svoj trening uklju\u010diti<strong>&nbsp;lagane vje\u017ebe<\/strong>, koje \u0107e vam&nbsp;<strong>puls dr\u017eati vi\u0161im, nego kad odmarate<\/strong>. Mo\u017eete uklju\u010diti sljede\u0107e vje\u017ebe:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>yoga<\/li>\n\n\n\n<li>bicikliranje<\/li>\n\n\n\n<li>\u0161etnja<\/li>\n\n\n\n<li>plivanje<\/li>\n\n\n\n<li>planinarenje<\/li>\n\n\n\n<li>lagano dizanje utega<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"911\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1124x911.jpg\" alt=\"Aktivna Regeneracija\" class=\"wp-image-171788\" style=\"width:843px;height:683px\" title=\"Aktivna Regeneracija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1124x911.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-400x324.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1536x1245.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-2048x1659.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"inovativne-tehnologije\">Inovativne Tehnologije<\/h3>\n\n\n\n<p>Postoji zaista \u0161iroka paleta proizvoda i dodataka u fitness industriji, koji<strong>&nbsp;poma\u017eu u mnogim podru\u010djima vje\u017ebanja.<\/strong>&nbsp;Mo\u017eete kupiti&nbsp;<strong>dodatke za podr\u0161ku rasta mi\u0161i\u0107a<\/strong>&nbsp;ili&nbsp;<strong>ure\u0111aje za gubitak masti.<\/strong>&nbsp;Ali \u0161to je s&nbsp;<strong>tehnolo\u0161kim pomakom u podru\u010dju regeneracije mi\u0161i\u0107a<\/strong>&nbsp;i ubla\u017eavanja bolova u mi\u0161i\u0107ima? Na tr\u017ei\u0161tu postoji nekoliko&nbsp;<strong>inovativnih tehnologija<\/strong>&nbsp;koje se tako\u0111er bore s ovim problemom:&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kompresijske \u010carape<\/strong>&nbsp;\u2013 namijenjene su za podr\u0161ku cirkulacije krvi nakon treninga i ubrzavaju regeneraciju. Primjeri takvih \u010darapa su NormaTec kompresijske \u010darape, od tvrtke PULSE. Glavni princip takvih \u010darapa je kori\u0161tenje komprimiranog zraka za masa\u017eu udova, mobilizaciju teku\u0107ine i ubrzavanje regeneracije. One jam\u010de sli\u010dan osje\u0107aj kao kod u\u010dinkovite sportske masa\u017ee.<\/li>\n\n\n\n<li><strong>HyperVolt Pi\u0161tolj&nbsp;<\/strong>\u2013 jo\u0161 jedan zanimljiv ure\u0111aj koji se koristi za podr\u0161ku regeneracije mi\u0161i\u0107a. HyperVolt u obliku pi\u0161tolja primjenjuje udarnu silu izravno na mi\u0161i\u0107, \u0161to stvara intenzivan protok krvi, \u0161to poma\u017ee mi\u0161i\u0107u da se bezbolno oporavi. Tako\u0111er koristi kombinaciju frekvencije i amplitude koja spre\u010dava mozak da osjeti signale boli.<\/li>\n\n\n\n<li><strong>Vibriraju\u0107i spu\u017evasti valjak \u2013&nbsp;<\/strong>nadogra\u0111eni oblik valjka za masa\u017eu. Njegov princip je isti kao kod obi\u010dnog pjenastog valjka \u2013 pove\u0107ava pokretljivost, ubla\u017eava bolove u mi\u0161i\u0107ima, i pobolj\u0161ava koordinaciju. Me\u0111utim, vibriraju\u0107i spu\u017evasti valjak pove\u0107ava brzinu ovog postupka i u\u010dinkovitije opu\u0161ta miofascijalna vlakna.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"najcesci-mitovi-o-regeneraciji\"><span class=\"ez-toc-section\" id=\"Najcesci_Mitovi_O_Regeneraciji\"><\/span>Naj\u010de\u0161\u0107i Mitovi O Regeneraciji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteine trebate piti odmah nakon treninga&nbsp;<\/strong>\u2013 Postoji mnogo vrsta proteina i zapravo nije va\u017eno piti proteine odmah nakon treninga. Mo\u017eete posegnuti i za proteinom s produljenim vremenom apsorpcije, kao \u0161to je kazein. Kazein se preporu\u010duje konzumirati u vrijeme kada znate da \u0107ete biti du\u017ee vrijeme bez hrane ili neposredno prije spavanja.<\/li>\n\n\n\n<li><strong>Mo\u017eete se i regenerirati na kau\u010du<\/strong>&nbsp;\u2013 regeneracija i odmor od vje\u017ebanja ne zna\u010di da ovo vrijeme trebate koristiti za le\u017eanje. Va\u0161i mi\u0161i\u0107i se ne\u0107e oporaviti ako ne rade ni\u0161ta, naprotiv, mo\u017eete ih o\u0161tetiti jo\u0161 vi\u0161e.<\/li>\n\n\n\n<li><strong>Ibuprofen poma\u017ee u oporavku nakon vje\u017ebanja&nbsp;<\/strong>\u2013&nbsp;neki ljudi posegnu za lijekovima protiv bolova bez recepta, kada osjete bolove u mi\u0161i\u0107ima. Ibuprofen je tako\u0111er u\u010dinkovit pomo\u0107nik u smanjenju glavobolje i bolova u trbuhu. Da, u kratkom roku mo\u017ee biti u\u010dinkovito sredstvo koje \u0107e pomo\u0107i smanjiti bol u mi\u0161i\u0107ima. Me\u0111utim, ako budete uzimali ove analgetike nakon gotovo svake vje\u017ebe, mo\u017eda \u0107ete biti izlo\u017eeni ozbiljnim zdravstvenim problemima, poput o\u0161te\u0107enja bubrega ili probavnog trakta. Jedno istra\u017eivanje je \u010dak pokazalo da ibuprofen, kao sredstvo za ubla\u017eavanje bolova u mi\u0161i\u0107ima, uklanja sposobnost mi\u0161i\u0107a da reagira na sintezu proteina. To je rezultiralo usporavanjem rasta i prilagodbe mi\u0161i\u0107a.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"941\" height=\"792\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min.jpg\" alt=\"Naj\u010de\u0161\u0107i Mitovi O Regeneraciji\" class=\"wp-image-171762\" style=\"width:706px;height:594px\" title=\"Naj\u010de\u0161\u0107i Mitovi O Regeneraciji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min.jpg 941w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min-400x337.jpg 400w\" sizes=\"auto, (max-width: 941px) 100vw, 941px\" \/><\/figure>\n<\/div>\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli nekoliko puta u \u010dlanku,&nbsp;<strong>regeneracija je klju\u010dna komponenta svakog treninga.<\/strong>&nbsp;Ako \u017eelite dobiti dovoljno energije za druge performanse u teretani ili \u017eelite izbje\u0107i bol u mi\u0161i\u0107ima, ne smijete&nbsp;<strong>podcijeniti pravilnu regeneraciju.<\/strong>&nbsp;Koji oblik oporavka&nbsp;<strong>ne bi<\/strong>&nbsp;definitivno&nbsp;<strong>trebao<\/strong>&nbsp;<strong>nedostajati u va\u0161em planu treninga?<\/strong>&nbsp;Javite nam u komentarima, ako vam se \u010dlanak svidio, podr\u017eite ga&nbsp;<strong>dijeljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Regeneracija od vje\u017ebanja ili intenzivnog treninga je od velike va\u017enosti za postizanje va\u0161ih fitness ciljeva. Me\u0111utim, ne govorimo o slobodnim danima koje provodite odmaraju\u0107i se ispred televizora. Regeneracija je dubok proces koji zahtjeva va\u0161 trud, vrijeme i jake \u017eivce. Saznajte za\u0161to je regeneracija uistinu va\u017ena i koje su najbolje tehnike za njezino u\u010dinkovito djelovanje.<\/p>\n","protected":false},"author":22,"featured_media":171864,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7376,7208,7478,7400],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225788","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-istezanje-hr","9":"tag-regeneracija-hr","10":"tag-trening-hr","11":"tag-upala-misica-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Najbolje tehnike za regeneraciju mi\u0161i\u0107a nakon treninga od upale - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nau\u010dite najbolje na\u010dine regeneracije, smanjenja umora i bolova u mi\u0161i\u0107ima. 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