{"id":237539,"date":"2020-12-19T08:40:00","date_gmt":"2020-12-19T07:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=237539"},"modified":"2022-09-22T15:36:50","modified_gmt":"2022-09-22T13:36:50","slug":"je-li-istina-da-misici-rastu-brze-nakon-upale-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/","title":{"rendered":"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a?"},"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\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#Kako_misici_rastu\" title=\"Kako mi\u0161i\u0107i rastu?\">Kako mi\u0161i\u0107i rastu?<\/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\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#Bolovi_u_misicima_nakon_treninga_i_rast_misica\" title=\"Bolovi u mi\u0161i\u0107ima nakon treninga i rast mi\u0161i\u0107a\">Bolovi u mi\u0161i\u0107ima nakon treninga i rast mi\u0161i\u0107a<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je li vam se dogodilo da ste sutradan nakon treninga hodali poput Bambija i dok ste sjedili i izlazili iz toaleta morali ste se dr\u017eati zida? <strong>Bolovi u mi\u0161i\u0107ima<\/strong>ili <strong>mi\u0161i\u0107na bol<\/strong> \u010desto su <strong>odgo\u0111ena posljedica treninga<\/strong>. Mnogi to smatraju znakom pravilnog vje\u017ebanja, a zajedno s boli dolazi i<strong> zadovoljstvo napretkom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I vi ste se mo\u017eda na\u0161li u raspravi poput: \u201cPa, uni\u0161tio sam se ju\u010der, ne mogu ni dignuti ruku.\u201d Mislim da o\u010dekivani odgovor nije \u017ealjenje, ve\u0107 kimanje glavom i priznanje. <strong>Jesu li bolovi u mi\u0161i\u0107ima zaista potrebni za napredak i rast mi\u0161i\u0107a?<\/strong> Jesu li treninzi bez toga zaista nedovoljni? U \u010dlanku \u0107ete saznati sve potrebno o <strong>\u010dimbenicima koji utje\u010du na rast mi\u0161i\u0107a, o odgo\u0111enim bolovima u mi\u0161i\u0107ima<\/strong> i njihovoj va\u017enosti za <strong>izgradnju mi\u0161i\u0107ne mase<\/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\"><span class=\"ez-toc-section\" id=\"Kako_misici_rastu\"><\/span><strong>Kako mi\u0161i\u0107i rastu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hipertrofija mi\u0161i\u0107a<\/strong><\/h3>\n\n\n\n<p>Jedna od <strong>iznimnih karakteristika<\/strong> ljudskog <strong>tijela<\/strong> je njegova <strong>prilagodljivost,<\/strong> a to vrijedi i za mi\u0161i\u0107e. Promjenom na\u010dina \u017eivota, <strong>mi\u0161i\u0107no tkivo<\/strong> ima sposobnost <strong>rasta,<\/strong> iako svatko od nas mi\u0161i\u0107e gradi druga\u010dije i svojim ritmom. Pomo\u0107u <strong>treninga snage<\/strong> poti\u010demo potrebu tijela za prilagodbom, \u0161to dovodi do <strong>hipertrofije mi\u0161i\u0107a<\/strong>. Hipertrofija je <strong>pove\u0107anje tkiva<\/strong> ili organa <strong>uslijed pove\u0107anja<\/strong> njegovih <strong>stanica<\/strong>. Dizanje te\u0161kih utega jedan je od naj\u010de\u0161\u0107ih na\u010dina za pove\u0107anje i oblikovanje mi\u0161i\u0107a. Postoje <strong>dvije vrste<\/strong> <strong>hipertrofije<\/strong> mi\u0161i\u0107a \u2013 <strong>miofibrilarna<\/strong> <strong>i<\/strong> <strong>sarkoplazmatska<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1124x749.jpg\" alt=\"Hipertrofija mi\u0161i\u0107a\" class=\"wp-image-181034\" width=\"843\" height=\"562\" title=\"Hipertrofija mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Kod <strong>miofibrilarne hipertrofije pove\u0107ava se mi\u0161i\u0107no tkivo<\/strong>, to\u010dnije <strong>miofibrili<\/strong> \u2013 njegov <strong>kontrakcijski dio<\/strong>. Bez nje kretanje ne bi bilo mogu\u0107e, a miofibrilarna hipertrofija utje\u010de na pove\u0107anje snage i brzine. To je zbog <strong>pove\u0107anja miofibrila<\/strong> u mi\u0161i\u0107u, \u0161to \u0107e <strong>pove\u0107ati snagu i gusto\u0107u vlakana<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga vrsta hipertrofije je <strong>sarkoplazmatska,<\/strong> \u0161to <strong>pove\u0107ava pohranu energije i izdr\u017eljivost. Izme\u0111u snopova<\/strong> mi\u0161i\u0107nih tkiva nalazi se<strong> sarkoplazma<\/strong>,<strong>teku\u0107ina<\/strong> koja <strong>ispunjava prostor<\/strong> izme\u0111u tkiva u mi\u0161i\u0107ima. Tijekom sarkoplazmatske hipertrofije <strong>pove\u0107ava se<\/strong> <strong>volumen<\/strong> ove <strong>teku\u0107ine u mi\u0161i\u0107ima<\/strong>. Mi\u0161i\u0107i izgledaju ve\u0107i, ali ova vrsta <strong>ne uzrokuje rast tkiva ili snage.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3]<\/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\"><strong>\u0160to utje\u010de na rast mi\u0161i\u0107a?<\/strong><\/h3>\n\n\n\n<p>\u010covje\u010danstvo se vjekovima bavi odgovorima na ovo pitanje, a znanje da<strong> snaga raste podizanjem te\u0161kih te\u017eina<\/strong> poznato je ve\u0107 godinama. Ako ste zamislili srednjovjekovlje ili 17. stolje\u0107e, mo\u017eda \u0107ete biti iznena\u0111eni. Podizanje te\u0161kih utega ide mnogo dalje i jedan od \u201cpionira\u201d bio je <strong>Millon iz Crotona.<\/strong>Njegov trening zasigurno bi i danas o\u010darao mnoge bodibildere. Millon je bio<strong> drevni hrva\u010d<\/strong> i <strong>pobijedio je na Olimpijskim igrama 6 puta zaredom<\/strong>. Koja je bila njegova tajna? <strong>Podigao je<\/strong> i <strong>na ramenima<\/strong> nosio novoro\u0111eno <strong>tele<\/strong>. To je \u010dinio vi\u0161e od 4 godine, a <strong>tele je izraslo<\/strong> u odraslog vola. Trening s teletom zapravo je bio <strong>trening snage<\/strong>, zahvaljuju\u0107i rastu \u017eivotinje <strong>raste i optere\u0107enje<\/strong>, \u0161to je dovelo do <strong>pove\u0107anja mi\u0161i\u0107ne mase hrva\u010da<\/strong>. Ova je pri\u010da stara oko <strong>2600 godina<\/strong> i od tada se znanje o funkciji mi\u0161i\u0107a dosta promijenilo. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5]<\/span><\/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=\"28324,5075,4248,4412,28683,4812,3885,28876\" ><\/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><strong>Proces rasta mi\u0161i\u0107a<\/strong> mo\u017eemo podijeliti<strong> u tri faze<\/strong> \u2013 od podra\u017eaja do promjene u sintezi mi\u0161i\u0107nih proteina. Proces je podijeljen na <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>po\u010detni podra\u017eaj,<\/strong><\/li><li><strong>molekularna signalizacija,<\/strong><\/li><li><strong>sinteza mi\u0161i\u0107nih proteina.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1124x747.jpg\" alt=\"\u0160to utje\u010de na rast mi\u0161i\u0107a?\" class=\"wp-image-180968\" width=\"843\" height=\"560\" title=\"\u0160to utje\u010de na rast mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1536x1021.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Druga faza <\/strong>je, zahvaljuju\u0107i znanstvenicima,<strong> molekularna signalizacija, putevi se aktiviraju <\/strong>vje\u017ebanjem i o\u010dito su uklju\u010deni u <strong>pove\u0107anje sinteze mi\u0161i\u0107nih proteina. <\/strong>Signali rezultiraju<strong> privremenim pove\u0107anjem brzine sinteze proteina <\/strong>u mi\u0161i\u0107ima. Jednostavno re\u010deno, po\u010dinjete<strong> vje\u017ebati,<\/strong> a pove\u0107ani napon pokre\u0107e signale koji rezultiraju <strong>ve\u0107om stopom sinteze <\/strong>proteina<strong>. <\/strong>\u0160to se ti\u010de <strong>bolova u mi\u0161i\u0107ima,<\/strong> najvi\u0161e nas zanima<strong> prva to\u010dka \u2013 po\u010detni podra\u017eaj.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema znanstvenicima, <strong>po\u010detni podra\u017eaj uklju\u010duje 3 \u010dimbenika<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4] [6]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mehani\u010dki stres<\/strong><\/li><li><strong>Metaboli\u010dki stres<\/strong><\/li><li><strong>O\u0161te\u0107enje mi\u0161i\u0107a<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom mehani\u010dke napetosti u mi\u0161i\u0107ima <strong>postoje i mehani\u010dke promjene<\/strong> i one <strong>kemijske<\/strong>. Napetost je uklju\u010dena u <strong>proces stani\u010dne signalizacije<\/strong>, \u0161to uklju\u010duje protein, skra\u0107eno <strong>mTOR<\/strong> (mehanisti\u010dka meta rapamicina). U tijelu, <strong>mTOR<\/strong> ima funkcije <strong>uskla\u0111ivanja metabolizma i rasta eukariotskih stanica s onim \u0161to se unosi u okoli\u0161<\/strong>, kao \u0161to su<strong> faktori rasta i hranjive tvari. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi je \u010dimbenik <strong>metaboli\u010dki stres<\/strong> koji je uklju\u010den u rast mi\u0161i\u0107a zbog <strong>stvaranja metabolita u krvi.<\/strong> Postoji nekoliko njih i uklju\u010duju <strong>kreatin, laktat<\/strong>, kao i <strong>anorganski fosfat<\/strong>. Akumulacija nuspojava mo\u017ee biti uzrokovana takozvanim <strong>\u201coticanjem stanica\u201d<\/strong> \u2013 pove\u0107anjem vode u mi\u0161i\u0107ima. To je drugi naziv za <strong>unutarstani\u010dnu hidrataciju<\/strong> i prema nekoliko studija, \u201coticanje\u201d se mo\u017ee kontrolirati hidratacijom, mo\u017ee <strong>pove\u0107ati sintezu proteina<\/strong>, kao i <strong>smanjiti proteolizu<\/strong> (razgradnju proteina). <span style=\"color:#ff6600\" class=\"tadv-color\">[12] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O\u0161te\u0107enje mi\u0161i\u0107a<\/strong> u osnovi je<strong> upalna reakcija<\/strong> u kojoj nekoliko vrsta <strong>bijelih krvnih stanica<\/strong> ulazi u o\u0161te\u0107eni dio mi\u0161i\u0107a kako bi se pobrinule za <strong>ne\u017eeljene dijelove<\/strong>. Kao rezultat osloba\u0111anja bijelih krvnih stanica pokre\u0107e se proces povezan s rastom <strong>\u201csatelitskih stanica\u201d<\/strong>. One se aktiviraju vje\u017ebanjem i njihova je uloga vezati se za mi\u0161i\u0107e, <strong>podr\u017eavaju\u0107i na taj na\u010din popravak i rast mi\u0161i\u0107nih tkiva.<\/strong> S ove to\u010dke gledi\u0161ta mo\u017eemo re\u0107i da <strong>o\u0161te\u0107enje mi\u0161i\u0107a<\/strong>tako\u0111er ima odre\u0111eni <strong>u\u010dinak na rast mi\u0161i\u0107a.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1124x749.jpg\" alt=\"\u0160to utje\u010de na hipertrofiju mi\u0161i\u0107a\" class=\"wp-image-181087\" width=\"843\" height=\"562\" title=\"\u0160to utje\u010de na hipertrofiju mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Mehani\u010dki stres<\/strong> je <strong>vje\u017ebanje s utezima,<\/strong> kada mi\u0161i\u0107e dovedete u stanje stresa, a rezultat vje\u017ebanja je krajnje <strong>o\u0161te\u0107enje mi\u0161i\u0107a.<\/strong> Ruptura mi\u0161i\u0107a dovodi do <strong>bolova u mi\u0161i\u0107ima nakon treninga<\/strong>, i tako sve do<strong> odgo\u0111ene boli u mi\u0161i\u0107ima (DOMS<\/strong> \u2013 Odgo\u0111eni po\u010detak boli u mi\u0161i\u0107ima) <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/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\"><span class=\"ez-toc-section\" id=\"Bolovi_u_misicima_nakon_treninga_i_rast_misica\"><\/span>Bolovi u mi\u0161i\u0107ima nakon treninga i rast mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160to je DOMS?<\/strong><\/h3>\n\n\n\n<p>Kratica DOMS ozna\u010dava <strong>rezultat vje\u017ebanja<\/strong> ili d<strong>ruge tjelesne aktivnosti<\/strong> tijekom koje nastaju pukotine na mi\u0161i\u0107nom tkivu. Prema znanstvenicima, <strong>odgo\u0111eni po\u010detak boli u mi\u0161i\u0107ima<\/strong> javlja se 1<strong>2 \u2013 24 sata nakon treninga<\/strong> i dose\u017ee vrhunac prvog do tre\u0107eg dana. Svatko od nas ima razli\u010dito tijelo i zato \u010dak i <strong>bolovi u mi\u0161i\u0107ima imaju razli\u010dito trajanje.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Ve\u0107 nekoliko mjeseci, mo\u017eda i godina, redovito vje\u017ebate i zato neki nemaju bolove u mi\u0161i\u0107ima. Zna\u010di li to da radite ne\u0161to lo\u0161e? <strong>DOMS<\/strong> uglavnom poga\u0111a <strong>dvije skupine ljudi \u2013 po\u010detnike<\/strong> i <strong>ljude koji su promijenili svoj trening<\/strong>. Sigurno se sje\u0107ate da su vas na po\u010detku redovito boljeli mi\u0161i\u0107i i da su bolovi s vremenom po\u010deli nestajati. Promjena treninga uzrokuje promjenu napetosti i tako\u0111er ve\u0107i prilagodljivi odgovor. Promjenom treninga iznenadili ste mi\u0161i\u0107e koji mogu reagirati bolovima u mi\u0161i\u0107ima. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, <strong>bolovi u mi\u0161i\u0107ima nakon treninga mogu se razlikovati.<\/strong> Glavni simptomi su <strong>bolni i uko\u010deni mi\u0161i\u0107i.<\/strong> Oni su tako\u0111er <strong>simptomi<\/strong> oko kojih osoba treba <strong>biti oprezna<\/strong>, poput <strong>smanjenog opsega pokreta mi\u0161i\u0107a, oticanja mi\u0161i\u0107a<\/strong> ili <strong>mi\u0161i\u0107a osjetljivih na dodir.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [9]<\/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\">Rastu li mi\u0161i\u0107i nakon bolova u mi\u0161i\u0107ima?<\/h3>\n\n\n\n<p>Nakon uvodnih poglavlja, prelazimo na klju\u010dno pitanje \u2013 je li bol u mi\u0161i\u0107ima korisna za rast mi\u0161i\u0107a ili nije povezana s izgradnjom mi\u0161i\u0107a? O\u010dekivanje bolova u mi\u0161i\u0107ima pri ve\u0107oj te\u017eini ili intenzitetu mo\u017ee logi\u010dno potaknuti tjelesni odgovor. Naprotiv, <strong>tijekom redovitog vje\u017ebanja<\/strong> s istim intenzitetom, <strong>bolovi u mi\u0161i\u0107ima uop\u0107e se ne moraju pojaviti. Tijelo ima tendenciju prilagodbe<\/strong> pove\u0107anom optere\u0107enju. Stoga, ako redovito vje\u017ebate nekoliko mjeseci, va\u0161e \u0107e se tijelo naviknuti. Bi li vam bilo logi\u010dno da biste s istim te\u017einama i planom vje\u017ebanja stalno imali iste bolove u mi\u0161i\u0107ima?<span style=\"color:#ff6600\" class=\"tadv-color\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1124x1124.jpg\" alt=\"Koliko dugo traju bolovi u mi\u0161i\u0107ima\" class=\"wp-image-181074\" width=\"843\" height=\"843\" title=\"Koliko dugo traju bolovi u mi\u0161i\u0107ima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Druga va\u017ena \u010dinjenica je da<strong> bolovi u mi\u0161i\u0107ima ne utje\u010du na sve dijelove mi\u0161i\u0107a na isti na\u010din.<\/strong> Primjeri su <strong>podlaktice i deltoidni mi\u0161i\u0107i<\/strong> (ramena) koje mo\u017eete trenirati, a tipi\u010dna odgo\u0111ena <strong>bol ne mora se pojaviti,<\/strong> \u010dak ni kod po\u010detnika. To potvr\u0111uje i <strong>studija iz 2013. godine<\/strong>&nbsp;u kojoj je utvr\u0111eno da <strong>bolovi u mi\u0161i\u0107ima deltoidnih mi\u0161i\u0107a nisu isti <\/strong>kao oni na <strong>bicepsima <\/strong>ili<strong> nogama.<\/strong> Sigurno ste se sjetili zadnjeg dana nogu i \u0161etnje stepenicama koja je slijedila nakon toga. Vjerojatno ima ne\u0161to u tome. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1124x749.jpg\" alt=\"vje\u017ebanje uz bolove u mi\u0161i\u0107ima\" class=\"wp-image-181020\" width=\"843\" height=\"562\" title=\"vje\u017ebanje uz bolove u mi\u0161i\u0107ima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Tri razli\u010dita istra\u017eivanja<\/strong> iz <strong>2010. i 2012. godine<\/strong> prou\u010davala su vezu izme\u0111u <strong>bolova u mi\u0161i\u0107ima i rasta mi\u0161i\u0107a.<\/strong> <strong>Studija iz 2010.<\/strong> bila je usredoto\u010dena na 20 dana intenzivnog treninga i rezultirala je <strong>pove\u0107anjem o\u0161te\u0107enja mi\u0161i\u0107a<\/strong> povezanog sa smanjenim odmorom. Posljedica? <strong>To je dovelo do gubitka snage<\/strong>. Prema pretpostavci o mi\u0161i\u0107ima nakon bolova u mi\u0161i\u0107ima, rezultat bi trebao izgledati suprotno. Jedna od <strong>studija iz 2012. godine<\/strong> navodi da je <strong>do\u0161lo do smanjenja aktivacije mi\u0161i\u0107a<\/strong> zbog bolova u mi\u0161i\u0107ima iz prethodnog treninga. Opet, druga\u010diji rezultat. Najzanimljiviji zaklju\u010dak ima jo\u0161 jedno <strong>istra\u017eivanje iz 2012. godine<\/strong> koje je prou\u010davalo <strong>funkcionalnost mi\u0161i\u0107a \u201cs bolovima u mi\u0161i\u0107ima\u201d.<\/strong> Kao i prethodne spomenute studije, zaklju\u010dak je \u010dak i ovdje vjerojatno iznena\u0111uju\u0107i, jer je utvr\u0111eno <strong>smanjenje snage za 50 %<\/strong> u ispitivanom mi\u0161i\u0107u. Vjerojatno postoji jo\u0161 studija koje se usredoto\u010duju na spomenutu ili sli\u010dnu temu, ali 3 neovisna izvora dovode do istog zaklju\u010dka \u2013 <strong>mi\u0161i\u0107i ne rastu br\u017ee nakon bolova u mi\u0161i\u0107ima.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1124x749.jpeg\" alt=\"bolovi u mi\u0161i\u0107ima i rast mi\u0161i\u0107a\" class=\"wp-image-181007\" width=\"843\" height=\"562\" title=\"bolovi u mi\u0161i\u0107ima i rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>S druge strane, postoji <strong>studija iz 2010. godine<\/strong> koja navodi da <strong>bolovi u mi\u0161i\u0107ima mogu donekle pridonijeti rastu mi\u0161i\u0107a<\/strong>. <strong>Powerlifteri<\/strong> koriste <strong>velike utege<\/strong> tijekom treninga i njihove su pauze du\u017ee. S druge strane, tu su <strong>bodybuilderi<\/strong> s <strong>prosje\u010dnim te\u017einama<\/strong> i kra\u0107im pauzama izme\u0111u serija. <strong>Nije ba\u0161 jasno koja je opcija bolja<\/strong> za hipertrofiju mi\u0161i\u0107a, iako obje vrste dobro funkcioniraju kod stjecanja mi\u0161i\u0107a. Kao \u0161to smo ve\u0107 spomenuli, uz metaboli\u010dki stres i mehani\u010dki pritisak <strong>prisutna su i o\u0161te\u0107enja mi\u0161i\u0107a tijekom njihovog rasta<\/strong>. O\u0161te\u0107enje mi\u0161i\u0107a stoga nije <strong>izri\u010dit uvjet za napredak<\/strong> u izgradnji mi\u0161i\u0107a, jer i <strong>vje\u017ebanje bez bolova u mi\u0161i\u0107ima uzrokuje rast mi\u0161i\u0107a.<\/strong> Ako bismo trebali zaklju\u010diti, <strong>\u201cjaka bol u mi\u0161i\u0107ima\u201d<\/strong> ne mora zna\u010diti <strong>visok napredak<\/strong>u izgradnji mi\u0161i\u0107a, <strong>i suprotno<\/strong> \u2013 vrlo malo ili nimalo bolova u mi\u0161i\u0107ima ne zna\u010di sporo napredovanje. Na bol u mi\u0161i\u0107ima utje\u010du i <strong>genetika, prehrana, program vje\u017ebanja<\/strong> i <strong>regeneracija<\/strong>. Ako se va\u0161 prijatelj pravi va\u017ean s ludim bolovima u mi\u0161i\u0107ima, <strong>to ne mora biti izravno povezano s boljom izgradnjom mi\u0161i\u0107a.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje i drugi dokazi o povezanosti, ili bolje re\u010deno \u201cnepovezanosti\u201d izme\u0111u mi\u0161i\u0107a i bolova u mi\u0161i\u0107ima <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>listovi i ramena<\/strong> i pokazuju napredak \u010dak i <strong>bez ludih bolova u mi\u0161i\u0107ima.<\/strong><\/li><li><strong>Neredoviti trening<\/strong> uzrokuje manji napredak mi\u0161i\u0107a i <strong>vi\u0161e boli u mi\u0161i\u0107ima.<\/strong><\/li><li><strong>Kako se u\u010destalost<\/strong> vje\u017ebanja pove\u0107ava, bol u mi\u0161i\u0107ima se smanjuje, a to mo\u017ee <strong>podr\u017eati rast mi\u0161i\u0107a.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1124x750.jpg\" alt=\"utjecaj bolova u mi\u0161i\u0107ima na mi\u0161i\u0107e\" class=\"wp-image-181048\" width=\"843\" height=\"563\" title=\"utjecaj bolova u mi\u0161i\u0107ima na mi\u0161i\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Jednostavno re\u010deno, bolovi u mi\u0161i\u0107ima koji traju 2 dana ne zna\u010de dvostruki napredak. Nema smisla forsirati svaki trening kada ne mo\u017eete podi\u0107i bocu s vodom ili ustati sa stolice. Redovitost i razuman pristup vje\u017ebanju presudni su, jer pretjerane ideje mogu biti i put prema ozljedama. Nemate bolove u mi\u0161i\u0107ima? Budite sretni, drugi ih se poku\u0161avaju rije\u0161iti.<\/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\">Kako se rije\u0161iti bolova u mi\u0161i\u0107ima?<\/h3>\n\n\n\n<p>Cilj nekolicine sporta\u0161a je vje\u017ebati kako bi osjetili zaka\u0161njele bolove u mi\u0161i\u0107ima nakon treninga. Ovdje je i poglavlje za one me\u0111u vama koji redovito imate bolove u mi\u0161i\u0107ima i bili biste zahvalni na savjetima kako ih se rije\u0161iti. Odabrali smo nekoliko savjeta i trikova, od konvencionalnih do netradicionalnih, koji podr\u017eavaju smanjenje bolova u mi\u0161i\u0107ima <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [15] [16]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Hidratacija<\/strong> \u2013 pijenje vode <strong>prije, za vrijeme i nakon treninga<\/strong> utjecalo je na mu\u0161karce koji vje\u017ebaju u vru\u0107em i vla\u017enom okru\u017eenju. Bez obzira volite li klimatiziranu teretanu ili tr\u010dite u parku, teku\u0107ine vam mogu pomo\u0107i da se rije\u0161ite bolova u mi\u0161i\u0107ima.<\/li><li><strong>Masa\u017ea <\/strong>\u2013 prema studiji iz 2012. godine \u201cpost-workout\u201d masa\u017ea djeluje u\u010dinkovito protiv bolova u mi\u0161i\u0107ima. Uz to, poma\u017ee <strong>podr\u017eati popravak i funkcioniranje stanica. <\/strong>U posljednje vrijeme i<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/masazni-valjci\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> masa\u017eni valjak<\/a> spada u najpopularniju opremu za masa\u017eu. To je izvrstan i nezahtjevan na\u010din <strong>automatske masa\u017ee<\/strong>, zahvaljuju\u0107i kojem \u0107ete podr\u017eati<strong> smanjenje oticanja mi\u0161i\u0107a i njihovo zacjeljivanje<\/strong>. Neka vas bol tijekom masa\u017ee ne zastra\u0161i i probajte to nakon treninga.<\/li><li><strong>Kava <\/strong>\u2013 pozitivan u\u010dinak kave na bolove u mi\u0161i\u0107ima dokazan je u nekoliko studija. Rezultati jednog od njih \u010dak izjavljuju <strong>smanjenje odlo\u017eenog bola u mi\u0161i\u0107ima za 48 %.<\/strong> Uz to, mo\u017eda \u0107e vam se svidjeti i druga korist od <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeina<\/a>, a to su njegova <strong>analgetska svojstva.<\/strong><\/li><li><strong>Tre\u0161nje<\/strong> \u2013 bilo da su svje\u017ee ili u obliku soka, tre\u0161nje sadr\u017ee <strong>antioksidanse i protuupalne tvari<\/strong>. Poku\u0161ajte piti sok od vi\u0161anja nekoliko dana kao <strong>\u201ctretman protiv bolova u mi\u0161i\u0107ima\u201d.<\/strong><\/li><li><strong>Ne pretjerujte<\/strong> \u2013 ovaj savjet mo\u017ee zvu\u010dati nejasno, ali zna\u010dajne promjene u vje\u017ebanju \u010desto su razlog bolnih bolova u mi\u0161i\u0107ima. Intenzitet vje\u017ebanja pove\u0107avajte postupno kako biste mogli bolje <strong>sprije\u010diti odgo\u0111enu bol u mi\u0161i\u0107ima<\/strong>, ali istodobno \u0107ete pove\u0107ati i sigurnost tijekom treninga. Dizanje utega s egom nije mit, kod <strong>izgradnje mi\u0161i\u0107a i snage<\/strong> tako\u0111er je bitno i <strong>strpljenje.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate li se kako najbolje <strong>regenerirati svoje tijelo i rije\u0161iti se bolova u mi\u0161i\u0107ima?<\/strong> Sve najva\u017enije prona\u0107i \u0107ete u na\u0161em \u010dlanku \u2013 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Najbolje tehnike za regeneraciju, smanjenje bolova u mi\u0161i\u0107ima i iscrpljenosti nakon&nbsp; treninga (opens in a new tab)\">Najbolje tehnike za regeneraciju, smanjenje bolova u mi\u0161i\u0107ima i iscrpljenosti nakon&nbsp; treninga<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1124x749.jpg\" alt=\"kako se rije\u0161iti bolova u mi\u0161i\u0107ima?\" class=\"wp-image-181061\" width=\"843\" height=\"562\" title=\"kako se rije\u0161iti bolova u mi\u0161i\u0107ima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ako razlo\u017eimo, <strong>bolovi u mi\u0161i\u0107ima imaju odre\u0111eni u\u010dinak na rast mi\u0161i\u0107a.<\/strong> Me\u0111utim, sigurno se ne radi o tome da \u0161to dulje mi\u0161i\u0107i bole, to su oni ve\u0107i. Poku\u0161ajte to gledati kao na prirodnu reakciju na napetost izazvanu vje\u017ebanjem. Zar vas ne bole mi\u0161i\u0107i, jer neko vrijeme redovito vje\u017ebate? Ne brinite, to vam uop\u0107e nije potrebno. Kod vje\u017ebanja se uglavnom radi o u\u017eitku, a povremeni blagi bolovi u mi\u0161i\u0107ima donekle su ugodni. Vjerujemo da ste u \u010dlanku nau\u010dili sve o <strong>bolovima u mi\u0161i\u0107ima<\/strong> i <strong>njihovom utjecaju na rast mi\u0161i\u0107a.<\/strong> \u017delite li da i <strong>va\u0161i prijatelji budu upoznati<\/strong> s ovom temom? Slobodno <strong>podr\u017eite \u010dlanak dijeljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\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>Jesu li jaki bolovi u mi\u0161i\u0107ima nakon treninga znak rasta mi\u0161i\u0107a? U \u010dlanku doznajte \u010dimbenike koji utje\u010du na rast mi\u0161i\u0107ne mase, \u0161to je DOMS i je li vje\u017ebanje bez bolova u mi\u0161i\u0107ima manje u\u010dinkovito.<\/p>\n","protected":false},"author":25,"featured_media":181286,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7184,7400,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-237539","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-rast-misicne-mase-hr","9":"tag-upala-misica-hr","10":"tag-vjezbe-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li bol u mi\u0161i\u0107ima korisna za rast mi\u0161i\u0107a ili je \u0161tetna za njih? Pro\u010ditajte o \u010dimbenicima hipertrofije mi\u0161i\u0107a, DOMS-u i va\u017enosti za mi\u0161i\u0107e.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Je li bol u mi\u0161i\u0107ima korisna za rast mi\u0161i\u0107a ili je \u0161tetna za njih? Pro\u010ditajte o \u010dimbenicima hipertrofije mi\u0161i\u0107a, DOMS-u i va\u017enosti za mi\u0161i\u0107e.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-19T07:40:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-09-22T13:36:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a?\",\"datePublished\":\"2020-12-19T07:40:00+00:00\",\"dateModified\":\"2022-09-22T13:36:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\"},\"wordCount\":2539,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png\",\"keywords\":[\"rast mi\u0161i\u0107ne mase\",\"upala mi\u0161i\u0107a\",\"vje\u017ebe\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\",\"name\":\"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png\",\"datePublished\":\"2020-12-19T07:40:00+00:00\",\"dateModified\":\"2022-09-22T13:36:50+00:00\",\"description\":\"Je li bol u mi\u0161i\u0107ima korisna za rast mi\u0161i\u0107a ili je \u0161tetna za njih? Pro\u010ditajte o \u010dimbenicima hipertrofije mi\u0161i\u0107a, DOMS-u i va\u017enosti za mi\u0161i\u0107e.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png\",\"width\":1200,\"height\":630,\"caption\":\"Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a? - GymBeam Blog","description":"Je li bol u mi\u0161i\u0107ima korisna za rast mi\u0161i\u0107a ili je \u0161tetna za njih? Pro\u010ditajte o \u010dimbenicima hipertrofije mi\u0161i\u0107a, DOMS-u i va\u017enosti za mi\u0161i\u0107e.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/","og_type":"article","og_title":"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a? - GymBeam Blog","og_description":"Je li bol u mi\u0161i\u0107ima korisna za rast mi\u0161i\u0107a ili je \u0161tetna za njih? Pro\u010ditajte o \u010dimbenicima hipertrofije mi\u0161i\u0107a, DOMS-u i va\u017enosti za mi\u0161i\u0107e.","og_url":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/","og_site_name":"GymBeam Blog","article_published_time":"2020-12-19T07:40:00+00:00","article_modified_time":"2022-09-22T13:36:50+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a?","datePublished":"2020-12-19T07:40:00+00:00","dateModified":"2022-09-22T13:36:50+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/"},"wordCount":2539,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png","keywords":["rast mi\u0161i\u0107ne mase","upala mi\u0161i\u0107a","vje\u017ebe"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/","url":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/","name":"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png","datePublished":"2020-12-19T07:40:00+00:00","dateModified":"2022-09-22T13:36:50+00:00","description":"Je li bol u mi\u0161i\u0107ima korisna za rast mi\u0161i\u0107a ili je \u0161tetna za njih? Pro\u010ditajte o \u010dimbenicima hipertrofije mi\u0161i\u0107a, DOMS-u i va\u017enosti za mi\u0161i\u0107e.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rastu-po-svalovici-svaly-rychlejsie-clanok-2.png","width":1200,"height":630,"caption":"Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/237539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=237539"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/237539\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/181286"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=237539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=237539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=237539"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=237539"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=237539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}