{"id":239145,"date":"2021-04-07T15:24:12","date_gmt":"2021-04-07T13:24:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239145"},"modified":"2024-03-13T11:12:44","modified_gmt":"2024-03-13T10:12:44","slug":"kako-izbrati-najboljsi-gainer-za-rast-misic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/","title":{"rendered":"Kako izbrati najbolj\u0161i gainer za rast mi\u0161ic?"},"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.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/#Kaj_pravzaprav_je_gainer_in_kako_se_razlikuje_od_beljakovin\" title=\"Kaj pravzaprav je gainer in kako se razlikuje od beljakovin?\">Kaj pravzaprav je gainer in kako se razlikuje od beljakovin?<\/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.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/#Gainer_kot_vir_energije_za_pridobivanje_misicne_mase\" title=\"Gainer kot vir energije za pridobivanje (mi\u0161i\u010dne) mase\">Gainer kot vir energije za pridobivanje (mi\u0161i\u010dne) mase<\/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.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/#Kdaj_in_kako_je_najbolje_uporabiti_gainer\" title=\"Kdaj in kako je najbolje uporabiti gainer?\">Kdaj in kako je najbolje uporabiti gainer?<\/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.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/#Tudi_nekaterim_zenskam_se_ni_treba_bati_uporabljati_gainerje\" title=\"Tudi (nekaterim) \u017eenskam se ni treba bati uporabljati gainerje\">Tudi (nekaterim) \u017eenskam se ni treba bati uporabljati gainerje<\/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.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/#Kako_izbrati_najboljsi_gainer\" title=\"Kako izbrati najbolj\u0161i gainer?\">Kako izbrati najbolj\u0161i gainer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/#Povzetek\" title=\"Povzetek\">Povzetek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsak od nas ima razli\u010dne telesne cilje. Eden najpogostej\u0161ih je izguba telesne ma\u0161\u010dobe. So pa tudi ljudje, ki bi radi <strong>pridobili te\u017eo in maso<\/strong>. <strong>V idealnem primeru ne ma\u0161\u010dobe, ampak mi\u0161ice<\/strong>. To je povezano predvsem z vadbo za mo\u010d, ki zahteva tudi vnos zadostne koli\u010dine kalorij. V tem primeru je seveda pomembna prehrana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se v\u010dasih zgodi, da imate <strong>tudi pri bogati prehrani te\u017eave s primernim vnosom kalorij<\/strong>. \u0160e posebej, \u010de menite, da va\u0161 metabolizem te\u010de izjemno hitro in vam lahko velike porcije hrane predstavljajo izziv. Tu pride do izraza uporaba dodatkov, v tem primeru pa najbolj\u0161e delo opravi kakovostni gainer. Ponuja <strong>u\u010dinkovit na\u010din za pove\u010danje kalori\u010dnega vnosa in oskrbo telesa s kakovostnimi hranili, potrebnimi za rast mi\u0161ic<\/strong>. Ste se kdaj vpra\u0161ali, kako izbrati pravega med \u0161irokim naborom gainerjev? Ta \u010dlanek vam bo z veseljem ponudil nasvet.<\/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=\"Kaj_pravzaprav_je_gainer_in_kako_se_razlikuje_od_beljakovin\"><\/span>Kaj pravzaprav je gainer in kako se razlikuje od beljakovin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili na za\u010detku, <a aria-label=\"gainerje (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gainerji-in-ogljikovi-hidrati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainerje<\/a> i\u0161\u010dejo tisti, ki \u017eelijo <strong>pridobiti mi\u0161i\u010dno maso, pove\u010dati vnos kalorij in tako pokriti energetske potrebe fizi\u010dno zahtevnega \u017eivljenjskega sloga<\/strong>. Na prvi pogled je zelo podoben <a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskemu prahu.<\/a> Glavna razlika med njima je v sestavi. Gainer je <strong>u\u010dinkovita me\u0161anica hranil, bogata ne le z beljakovinami, ampak predvsem z ogljikovimi hidrati<\/strong>. V nekaterih primerih vsebuje tudi druge sestavine, kot so klju\u010dni <strong><a aria-label=\"vitamini, minerali (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/multivitamin-vitality-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini, minerali<\/a> ali <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/digezyme-60-kapsgymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prebavni encimi<\/strong>,<\/a> v njegovi sestavi pa pogosto najdete <strong>kreatin<\/strong> ali druge aminokisline, ki <strong>podpirajo rast mi\u0161ic ali telesno zmogljivost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razmerje med ogljikovimi hidrati in beljakovinami v gainerjih se lahko povzpne do 5:1, odvisno od njihove vrste. Prav tako lahko naletite na izraza <em>soft<\/em> in <em>hard<\/em> gainer. To so gainerji z manj\u0161im ali ve\u010djim dele\u017eem ogljikovih hidratov in sladkorja. Slednji imajo tudi ve\u010djo energijsko vrednost. <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-1124x749.jpg\" alt=\"Kako na zdrav na\u010din pridobiti mi\u0161ice?\" class=\"wp-image-235346\" style=\"width:843px;height:562px\" title=\"Kako na zdrav na\u010din pridobiti mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Razliko med gainerjem in beljakovino je najbolje primerjati, \u010de pogledamo njihovo sestavo. Primerjavo hranilnih vrednosti enega odmerka beljakovin (<a href=\"https:\/\/gymbeam.si\/fuesix-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueSix<\/a>) in gainerja (<a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>) si lahko ogledate v naslednji tabeli:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Hranilne vrednosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Beljakovine Fuesix(1 odmerek = 30 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Beljakovine FueSix (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gainer FueGain(1 dose = 126 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gainer FueGain (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">422 kj \/ 100 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1408 kj \/ 332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1975 kj \/ 466 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1530 kj \/ 361 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Od tega nasi\u010dene<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Od tega sladkorji<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sestava gainerja FueGain je obogatena tudi z <strong>mikroniziranim <a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat\" class=\"ek-link\">kreatin monohidratom<\/a>, vlakninami, <a href=\"https:\/\/gymbeam.si\/bcaa\" class=\"ek-link\">BCAA<\/a>, vitamini in minerali<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tipi\u010dni odmerek gainerja lahko v <strong>povpre\u010dju zna\u0161a 500 kcal<\/strong>. Vendar so med njimi tudi nekateri s kalori\u010dno vsebnostjo dvakrat vi\u0161jo od priporo\u010denega odmerka. V njihovi sestavi najdemo veliko ogljikovih hidratov in manj ma\u0161\u010dob. To je zato, ker je to <strong>optimalno, \u010de je va\u0161 cilj pridobivanje te\u017ee.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na splo\u0161no pri huj\u0161anju zmanj\u0161amo celoten vnos energije, najpogosteje tako iz ma\u0161\u010dob kot iz ogljikovih hidratov. Po drugi strani pa s pridobivanjem te\u017ee pove\u010damo vnos energije, v idealnem primeru z uporabo ogljikovih hidratov. So <strong>glavni vir energije za celice in vplivajo na izlo\u010danje anaboli\u010dnega hormona &#8211; inzulina<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima tema o zdravem pridobivanju te\u017ee, ne pozabite na na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za zdravo pove\u010danje telesne te\u017ee<\/a><\/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=\"41332,49771,53743,74089\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gainer_kot_vir_energije_za_pridobivanje_misicne_mase\"><\/span>Gainer kot vir energije za pridobivanje (mi\u0161i\u010dne) mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, je sestava gainerjev <strong>bogata predvsem z ogljikovimi hidrati<\/strong>. To so primarni vir energije. \u010ce posku\u0161ate pridobiti te\u017eo ali mi\u0161i\u010dno maso, potrebujete ve\u010d kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po te\u017ekem treningu je <strong>pomembno, da si mi\u0161ice \u010dim hitreje opomorejo<\/strong>. In <strong>ogljikovi hidrati so najbolj\u0161i na\u010din za shranjevanje glikogena &#8211; vira goriva<\/strong>. Seveda so tudi beljakovine zelo pomembne, saj delujejo kot osnovni gradniki mi\u0161ic in jim pomagajo pri rasti. <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prednosti uporabe gainerja vklju\u010dujejo <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[7][8][9]<\/span><strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Visoka kalori\u010dna vsebnost visokokakovostnih makrohranil<\/li>\n\n\n\n<li>Visok dele\u017e ogljikovih hidratov in beljakovin<\/li>\n\n\n\n<li>Pomagajo pri gradnji mi\u0161ic<\/li>\n\n\n\n<li>Oskrbujejo telo z energijo<\/li>\n\n\n\n<li>Preprost na\u010din za pridobivanje dovolj energije (kalorij)<\/li>\n\n\n\n<li>Pogosto vsebujejo vitamine, minerale in vlaknine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010dino ljudi pove\u010dan vnos ogljikovih hidratov pomeni, da imajo ve\u010d energije. Lahko <strong>ve\u010d trenirajo, hkrati pa ohranjajo visoko intenzivnost in zahtevnost.<\/strong>&nbsp;To je tisto, kar je potrebno za <strong>\u010dim ve\u010dje pove\u010danje mi\u0161i\u010dne mase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2021\/03\/pero-225-1124x750.jpg\" alt=\"Gainer kot vir energije za pridobivanje (mi\u0161i\u010dne) mase\" class=\"wp-image-235369\" style=\"width:843px;height:563px\" title=\"Gainer kot vir energije za pridobivanje (mi\u0161i\u010dne) mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Tu pa je treba opozoriti, da je <strong>pove\u010danje mase odvisno tudi od na\u010dina vadbe in celotne prehrane<\/strong>. \u010ce tisti \u0161portniki, ki intenzivno trenirajo, ne dobijo dovolj ogljikovih hidratov, bo to verjetno negativno vplivalo na njihovo zmogljivost in regeneracijo. \u0160tevilne skrbi tudi, da bi se pri uporabi gainerja zredili. Dejstvo pa je, da to dolo\u010da <strong>celotni vnos in poraba energije osebe, ne pa sam gainer<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d o tem, kaj jesti pred in po treningu, si preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti pred in po treningu za kar najbolj\u0161e rezultate<\/a><\/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=\"Kdaj_in_kako_je_najbolje_uporabiti_gainer\"><\/span>Kdaj in kako je najbolje uporabiti gainer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uporaba gainerja je dejansko <strong>odvisna od va\u0161ih prehranskih ciljev in urnika treninga<\/strong>. Da bo gainer u\u010dinkovit in vam bo pomagal pri gradnji mi\u0161ic, ga je najbolje vzeti <span class=\"tadv-color\" style=\"color: #ff6600\">[12][13][14]<\/span>:<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-899x1124.jpg\" alt=\"Kdaj in kako je najbolje uporabiti gainer?\" class=\"wp-image-235381\" title=\"Kdaj in kako je najbolje uporabiti gainer?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>pred treningom<\/strong>: za pove\u010danje ravni energije morate zau\u017eiti ogljikove hidrate, ki se enostavno absorbirajo, 30\u201360 minut pred treningom. Gainer je lahko popoln na\u010din za to.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>po treningu<\/strong>: to je \u010das, ko ste ravno porabili veliko energije in se je raven glikogena zmanj\u0161ala, zato jo je treba dopolniti.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pred spanjem \/ zjutraj<\/strong>: \u010de v va\u0161i prehrani primanjkuje hranil, bo va\u0161e telo morda pre\u0161lo v kataboli\u010dno stanje, ker med spanjem ne prejema hranil ve\u010d kot 6 ur. Zato je zelo pomembno, da mu zagotovimo hranila pred spanjem in takoj po prebujanju. To je \u0161e posebej pomembno, \u010de niste vajeni zajtrkovati ali \u010de zajtrkujete pozneje \u010dez dan in je od zadnjega obroka preteklo \u017ee veliko ur. U\u017eivanje visokokakovostnega gainerja lahko pri tem igra veliko vlogo.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>kadarkoli \u010dez dan<\/strong>: \u0161e posebej, \u010de ste \u010dez dan tako zaposleni, da ne morete jesti. V teh situacijah lahko uporabite kakovostni gainer enkrat ali dvakrat na dan kot nadomestni obrok, ki vam bo pomagal izpolniti vnos energije.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kako naj uporabljam gainer? Dobra metoda je, da ga <strong>zme\u0161ate z vodo<\/strong>. \u010ce pa \u017eelite <strong>ve\u010d kalorij in hranil, lahko vodo nadomestite z mlekom<\/strong>. Prednost te kombinacije je tudi bolj\u0161i okus.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"Tudi_nekaterim_zenskam_se_ni_treba_bati_uporabljati_gainerje\"><\/span>Tudi (nekaterim) \u017eenskam se ni treba bati uporabljati gainerje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot je navedeno zgoraj, je uporaba gainerja <strong>priporo\u010dljiva kot dodaten vir kalorij za pridobivanje te\u017ee.<\/strong> To dejstvo lahko prestra\u0161i \u0161tevilne \u017eenske. Vendar so med njimi tudi tiste, ki imajo nekoliko druga\u010dne \u0161portne cilje. Uporaba gainerja lahko <strong>dobro deluje predvsem pri \u017eenskah, ki rade aktivno pre\u017eivljajo svoj \u010das.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ne vklju\u010duje samo vadbe v fitnesu, ampak tudi <strong>CrossFit, trening mo\u010di in vzdr\u017eljivosti, borilne ve\u0161\u010dine ali celo triatlon<\/strong>. Gainer je tudi odli\u010dna izbira ne samo za \u017eenske, ampak tudi za vse, ki imajo te\u017eave s pridobivanjem kilogramov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Kako_izbrati_najboljsi_gainer\"><\/span>Kako izbrati najbolj\u0161i gainer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odgovor na to se zdi povsem jasen. Konec koncev, \u010de \u017eelite pridobiti maso, potrebujete le nekaj, kar vam bo dalo veliko kalorij, kajne? No, ni \u010disto tako in stvari so ponavadi nekoliko bolj zapletene. Pri izbiri najbolj\u0161ega gainerja, ki bi izpolnil va\u0161a pri\u010dakovanja, morate biti pozorni na nekaj podrobnosti:<sup> <\/sup><span class=\"tadv-color\" style=\"color: #ff6600\">[7] [15][16]<\/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 is-style-default\"><strong>1. Osredoto\u010dite se na kakovostno beljakovinsko vsebnost<\/strong><\/h3>\n\n\n\n<p>Pri poskusu pridobivanja kilogramov je <strong>najbolje, da je masa, ki jo pridobite, prava &#8211; mi\u0161ica, ne ma\u0161\u010doba<\/strong>. Da bi dosegli ta cilj, boste morali <strong>pove\u010dati vnos kalorij in zau\u017eiti optimalno koli\u010dino beljakovin<\/strong>. Njihov vir bi moral vsebovati vse <strong>esencialne aminokisline<\/strong>, ki jih va\u0161e telo ne more proizvesti samo. \u010ce pogledamo dolo\u010dene koli\u010dine, je za ve\u010dino \u0161portnikov <strong>1,4 &#8211; 2,0 g beljakovin na kilogram telesne te\u017ee<\/strong>. \u010ce vzamemo primer nekoga, ki tehta 70 kg, bi moral zau\u017eiti pribli\u017eno 98 &#8211; 140 gramov beljakovin na dan. Pravilo je, da <strong>bolj pogosto kot trenirate, ve\u010d beljakovin bi morali zau\u017eiti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima tema vnosa hranil v smislu pridobivanja mi\u0161i\u010dne mase, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice<\/a><\/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 is-style-default\"><strong>2. <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"2\">Pazite se pove\u010danega vnosa sladkorja<\/span><\/span><\/strong><\/h3>\n\n\n\n<p>Neko\u010d so gainerji veljali za predrag sladkor. To je zato, ker je najla\u017eji na\u010din pove\u010danja koli\u010dine kalorij dodajanje veliko sladkorja v sestavo gainerja. To \u0161e posebej velja za bolj cenene dodatke. Kakovostni gainer pa vsebuje <strong>hranila iz \u010distej\u0161ih virov<\/strong>. To so predvsem <strong>beljakovine in kompleksni ogljikovi hidrati<\/strong>. Vi\u0161ja vsebnost sladkorja morda ustreza \u0161portnikom, na primer pred zahtevno tekmo. Po drugi strani pa je manj\u0161a koli\u010dina sladkorja idealna v \u010dasu, ko nimate v planu napornega dneva ali kadar va\u0161a dejavnost zahteva le majhno koli\u010dino energije.<\/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 is-style-default\"><strong>3. Ve\u010d virov beljakovin je plus<\/strong><\/h3>\n\n\n\n<p>Poleg razli\u010dnih prehranskih profilov imajo razli\u010dne vrste beljakovin tudi nekoliko razli\u010dne lastnosti, na primer prebavni u\u010dinek. Dober primer je, \u010de vzamemo dve mle\u010dni beljakovini &#8211; sirotko in micelarni kazein, ki sta v za namen odli\u010den par.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sirotkine beljakovine se <strong>hitro absorbirajo in dajo telesu to\u010dno tisto, kar potrebuje v danem trenutku<\/strong>. Vendar pa se <a href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">micelarni kazein<\/a> ponavadi strdi in v \u017eelodcu tvori kroglo, ki v nekaj urah <strong>po\u010dasi spro\u0161\u010da hranila<\/strong>. Zahvaljujo\u010d kombinaciji sirotkinih beljakovin in micelarnega kazeina bo va\u0161e telo vedno imelo dovolj potrebnih hranil. Kar zadeva gainerje, lahko v njih obi\u010dajno najdemo vire po\u010dasi in hitro absorbljivih beljakovin. V njihovi sestavi poi\u0161\u010dite na primer <strong><a href=\"https:\/\/gymbeam.si\/proteinski-koncentrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentrat<\/a> \/ <a href=\"https:\/\/gymbeam.si\/proteinski-izolati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izolat<\/a> sirotke ali micelarni kazein, ki smo ga pravkar omenili.<\/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 is-style-default\"><strong>4. Ne smemo pozabiti tudi na prebavne encime<\/strong><\/h3>\n\n\n\n<p>Gainer v obliki kompleksne <a href=\"https:\/\/gymbeam.si\/all-in-one\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">me\u0161anice vse-v-enem<\/a> naj vsebuje tudi potrebne prebavne encime. Ti pomagajo pri <strong>u\u010dinkoviti absorpciji hranil<\/strong>, ne da bi bistveno obremenili proces prebave. Posledi\u010dno tudi zmanj\u0161ajo <strong>verjetnost napihnjenosti.<\/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 is-style-default\"><strong>5. Nazadnje poi\u0161\u010dite \u0161e bistvena hranila<\/strong><\/h3>\n\n\n\n<p>Bistvena ali esencialna hranila, to so vitamini in minerali, imajo lahko<strong> pomembno vlogo v procesu bla\u017eenja manifestacij metaboli\u010dnega stresa<\/strong>, ki ga povzro\u010da trening. Multivitamini v visokokakovostnih gainerjih zagotavljajo zadostno koli\u010dino mikrohranil, ki jih \u0161portnikovo telo med treningom porabi. Tudi tu gre predvsem za me\u0161anice vse-v-enem, ki so se izkazale za bolj funkcionalne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-1124x751.jpg\" alt=\"Kako izbrati najbolj\u0161i gainer?\" class=\"wp-image-235412\" style=\"width:843px;height:563px\" title=\"Kako izbrati najbolj\u0161i gainer?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"Povzetek\"><\/span>Povzetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gainer je orodje za <strong>pove\u010danje kalori\u010dnega vnosa in oskrbo telesa s hranili, potrebnimi za rast mi\u0161ic<\/strong>. Vsebuje beljakovine, vendar se od beljakovinskih dodatkov razlikuje predvsem po <strong>ve\u010djem dele\u017eu ogljikovih hidratov<\/strong>. Zelo u\u010dinkovite so tudi tako imenovane <strong>me\u0161anice vse-v-enem<\/strong>, ki so dodatno obogatene z razli\u010dnimi <strong>vitamini, minerali, encimi, aminokislinami<\/strong> itd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u017denskam<\/strong>, ki prisegajo na aktiven \u017eivljenjski slog ali trening mo\u010di, tudi <strong>ni treba skrbeti za uporabo gainerja<\/strong>. Ko pa se odlo\u010date, katerega jemati, se morate osredoto\u010diti na ve\u010d parametrov, vklju\u010dno z <strong>vsebnostjo kakovostnih beljakovin iz ve\u010d virov, prebavnimi encimi in drugimi bistvenimi sestavinami<\/strong>. In ne pozabite &#8211; ali boste z gainerjem pridobili ma\u0161\u010dobo ali mi\u0161i\u010dno maso, ni odvisno samo od samega gainerja. Gre za va\u0161 celotni vnos in porabo energije &#8211; \u0161e posebej za trening mo\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kak\u0161ne so va\u0161e izku\u0161nje z gainerji? Vam pomagajo dose\u010di vnos kalorij ali posku\u0161ate vse kalorije dobiti neposredno iz prehrane? V komentarjih delite svoja mnenja z nami. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite, da bodo te zanimive informacije lahko pri\u0161le tudi do va\u0161ih prijateljev.<\/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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako pove\u010dati vnos kalorij in zdravo pridobiti te\u017eo? Pri tem vam lahko pomaga gainer. V tem \u010dlanku vam bomo svetovali, kako izbrati kakovostni gainer in kaj naj vsebuje.<\/p>\n","protected":false},"author":120,"featured_media":235646,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6531,7251,6507,7191],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-energija-sl","9":"tag-ogljikovi-hidrati","10":"tag-prehranska-dopolnila","11":"tag-rast-misicne-mase-sl","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>Kako izbrati najbolj\u0161i gainer za rast mi\u0161ic? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pove\u010dati vnos kalorij in zdravo pridobiti te\u017eo? 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