{"id":240673,"date":"2021-05-10T14:44:34","date_gmt":"2021-05-10T12:44:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=240673"},"modified":"2024-04-25T14:39:39","modified_gmt":"2024-04-25T12:39:39","slug":"kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/","title":{"rendered":"Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje 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\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#10_koraka_za_odredivanje_optimalnog_unosa_energije\" title=\"10 koraka za odre\u0111ivanje optimalnog unosa energije\">10 koraka za odre\u0111ivanje optimalnog unosa energije<\/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\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#1_Zapisite_osnovne_informacije_o_sebi\" title=\"1. Zapi\u0161ite osnovne informacije o sebi\">1. Zapi\u0161ite osnovne informacije o sebi<\/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\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#2_Izracunajte_svoj_BMR_%E2%80%93_bazalni_metabolizam\" title=\"2. Izra\u010dunajte svoj BMR &#8211; bazalni metabolizam\">2. Izra\u010dunajte svoj BMR &#8211; bazalni metabolizam<\/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\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#3_Utvrdivanje_zahtjeva_vaseg_posla_i_nacina_zivota\" title=\"3. Utvr\u0111ivanje zahtjeva va\u0161eg posla i na\u010dina \u017eivota\">3. Utvr\u0111ivanje zahtjeva va\u0161eg posla i na\u010dina \u017eivota<\/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\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#4_Utvrdivanje_slozenosti_sportskih_aktivnosti\" title=\"4. Utvr\u0111ivanje slo\u017eenosti sportskih aktivnosti\">4. Utvr\u0111ivanje slo\u017eenosti sportskih aktivnosti<\/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.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#5_Odredivanje_ukupnog_intenziteta_prosjecnog_dana_u_tjednu_i_prosjecnog_unosa_energije\" title=\"5. Odre\u0111ivanje ukupnog intenziteta prosje\u010dnog dana u tjednu i prosje\u010dnog unosa energije\">5. Odre\u0111ivanje ukupnog intenziteta prosje\u010dnog dana u tjednu i prosje\u010dnog unosa energije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#6_Uzimanje_u_izracun_kolicinu_energije_potrebne_za_preradu_hranjivih_sastojaka_iz_hrane_termicki_ucinak_hrane\" title=\"6. Uzimanje u izra\u010dun koli\u010dinu energije potrebne za preradu hranjivih sastojaka iz hrane (termi\u010dki u\u010dinak hrane)\">6. Uzimanje u izra\u010dun koli\u010dinu energije potrebne za preradu hranjivih sastojaka iz hrane (termi\u010dki u\u010dinak hrane)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#7_Optimalno_prilagodavanje_makronutrijenata_za_odrzavanje_tjelesne_tezine_i_dobre_kondicije\" title=\"7. Optimalno prilago\u0111avanje makronutrijenata za odr\u017eavanje tjelesne te\u017eine i dobre kondicije\">7. Optimalno prilago\u0111avanje makronutrijenata za odr\u017eavanje tjelesne te\u017eine i dobre kondicije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#8_Kako_izgubiti_na_tezini_Prilagodite_unos_energije_i_hranjivih_sastojaka_za_mrsavljenje\" title=\"8. Kako izgubiti na te\u017eini? Prilagodite unos energije i hranjivih sastojaka za mr\u0161avljenje\">8. Kako izgubiti na te\u017eini? Prilagodite unos energije i hranjivih sastojaka za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#9_Kako_dobiti_na_tezini_i_misicnoj_masi_Prilagodite_unos_energije_i_hranjivih_sastojaka_radi_povecanja_misicne_mase\" title=\"9. Kako dobiti na te\u017eini i mi\u0161i\u0107noj masi? Prilagodite unos energije i hranjivih sastojaka radi pove\u0107anja mi\u0161i\u0107ne mase\">9. Kako dobiti na te\u017eini i mi\u0161i\u0107noj masi? Prilagodite unos energije i hranjivih sastojaka radi pove\u0107anja mi\u0161i\u0107ne mase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#10_Kako_primijeniti_brojeve_i_makronutrijente_u_plan_prehrane\" title=\"10. Kako primijeniti brojeve i makronutrijente u plan prehrane?\">10. Kako primijeniti brojeve i makronutrijente u plan prehrane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#Sto_ste_naucili_i_sto_je_pomoglo_Eli_najvise_pomoglo\" title=\"\u0160to ste nau\u010dili i \u0161to je pomoglo Eli najvi\u0161e pomoglo?\">\u0160to ste nau\u010dili i \u0161to je pomoglo Eli najvi\u0161e pomoglo?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><span class=\"\" title=\"\"><strong>Velika ve\u0107ina na\u0161ih svakodnevnih navika oblikuju na\u0161 \u017eivot <\/strong>i imaju ogroman utjecaj na to koju hranu preferiramo, bez obzira \u017eivimo li aktivno ili radije sjedimo i gledamo novu seriju ili film. Nekako smo navikli na svoj na\u010din \u017eivota, te\u0161ko je promijenili \u010dak i nekoliko omiljenih jela, a mo\u017eda ne bismo mogli ni zamisliti dan bez jutarnje kave sa slatkim pecivom.<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim,&nbsp;<strong>svake godine \u017eelimo \u201cu\u010diniti ne\u0161to\u201d sa sobom,<\/strong>&nbsp;ve\u0107 od 1. sije\u010dnja, prije prolje\u0107a i lijepog vremena, prije praznika, od ponedjeljka, tijekom ljeta ili prije nekih doga\u0111anja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Bilo je dovoljno uzaludnih poku\u0161aja koji su zavr\u0161ili neuspjehom. Sad \u0107emo vam dati instrukcije kako <strong>uspjeti ovaj put i \u0161to biste trebali dugoro\u010dno promijeniti<\/strong>&nbsp;u va\u0161em planu prehrane, a ne samo na mjesec dana.<\/span><\/span>\n\n&nbsp;<\/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\">Optimalan unos energije je klju\u010dan za gubitak kilograma, dobivanje mi\u0161i\u0107a ili odr\u017eavanje dobre kondicije.<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Automobili voze zahvaljuju\u0107i gorivu, biljke cvjetaju i rastu zahvaljuju\u0107i fotosintezi, a mi ljudi energiju za \u017eivljenje dobivamo iz hrane i vode. Upravo balansirana energetska ravnote\u017ea, dugoro\u010dna i <strong>prosje\u010dna ravnote\u017ea izme\u0111u unosa energije i potro\u0161nje energije garantira da odr\u017eavamo te\u017einu<\/strong> i ne udebljamo se ili ne smr\u0161avimo.&nbsp;<\/span><\/span><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><span style=\"color: #ff6600\">[1]<\/span> <\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Me\u0111utim, <strong>za ve\u0107inu ljudi, optimalan unos energije je poput boga.<\/strong> Svi nekako sumnjaju da postoji, ali nitko ga nikada nije vidio. Ali mi \u0107emo pogledati na ovaj optimalan unos energije \u0161to je mogu\u0107e bli\u017ee.<\/span><\/span>\n\n&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\" alt=\"Kako prilagoditi unos energije za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase\" class=\"wp-image-187157\" style=\"width:843px;height:563px\" title=\"Kako prilagoditi unos energije za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_koraka_za_odredivanje_optimalnog_unosa_energije\"><\/span>10 koraka za odre\u0111ivanje optimalnog unosa energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><span style=\"color: #ff6600\"><span style=\"color: #000000\">Suvremena znanstvena saznanja i desetlje\u0107a istra\u017eivanja pokazuju da unos energije uz odgovaraju\u0107i omjer makronutrijenata odre\u0111uje ho\u0107emo li odr\u017eavati te\u017einu, udebljati se ili smr\u0161aviti.<\/span> [2] [3] [4]<\/span> <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uzmimo Elu za primjer. Nedavno se po\u010dela baviti sportom i \u017eeljela bi oja\u010dati figuru i mo\u017eda izgubiti malo kilograma. Me\u0111utim, Ela ne zna koliko bi energije i makronutrijenata trebala unositi. S na\u0161im instrukcijama Ela \u0107e to znati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n           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(data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && 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{\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            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{\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                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$('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Zapisite_osnovne_informacije_o_sebi\"><\/span>1. Zapi\u0161ite osnovne informacije o sebi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi rezultat unosa energije bio \u0161to precizniji, moramo saznati mnogo trenutnih informacija o vama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Potrebne informacije su:<\/strong> spol, dob, visinu (cm), te\u017einu (kg), po \u017eelji % tjelesne masti i na\u010din \u017eivota sa stajali\u0161ta posla\/fakulteta i sportskih aktivnosti.<\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Idealno bi bilo znati <\/strong>trenutini unos energije i hranjivih sastojaka, koje koristimo za odr\u017eavanje tjelesne te\u017eine u razdoblju od jednog tjedna.&nbsp;<\/span><\/span><\/p><\/li>\n<\/ul>\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\"><p><strong>Znamo sve \u0161to moramo znati o Eli:<\/strong><\/p><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ela ima 27 godina, visoka je 180 cm, te\u0161ka je 80 kilograma i ne zna % tjelesne masti<\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Iskren tjedni unos hranjivih tvari u kalkulator (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal, Yazio<\/a>), saznala je da je njen prosje\u010dni dnevni unos energije, kojim odr\u017eava stabilnu tjelesnu te\u017einu 2.700 kcal.&nbsp;<\/span><\/span><\/p><\/li>\n\n\n\n<li>Ela radi u uredu kao administrativna radnica i ve\u0107inu vremena provodi sjede\u0107i za ra\u010dunalom. Slobodno vrijeme provodi kuhaju\u0107i, \u010ditaju\u0107i, gledaju\u0107i TV serije, s de\u010dkom i obitelji. Ako je mogu\u0107e, s de\u010dkom preko vikenda odlazi na putovanja, a vikende provodi aktivno.<\/li>\n\n\n\n<li>Ela ide u teretanu tri puta tjedno po sat vremena na kru\u017eni trening, a dva puta tjedno odlazi na plivanje po sat vremena.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"2_Izracunajte_svoj_BMR_%E2%80%93_bazalni_metabolizam\"><\/span>2. Izra\u010dunajte svoj BMR &#8211; bazalni metabolizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Energija skrivena pod pojmom <strong>bazalni metabolizam je koli\u010dina energije koja je potrebna za odr\u017eavanje osnovnih tjelesnih funkcija u potpunom mirovanju.<\/strong> Mo\u017eemo ga zamisliti kao opu\u0161tanje u krevetu ili na kau\u010du bez daljnjih aktivnosti. Za ve\u0107inu nas ova komponenta \u010dini <strong>60-75% ukupne potro\u0161nje energije.&nbsp;<\/strong><\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ogroman broj vi\u0161e ili manje preciznih kalkulatora za izra\u010dunavanje bazalnog metabolizma mo\u017eete prona\u0107i na internetu. Jednostavno ga mo\u017eete izra\u010dunati pomo\u0107u na\u0161eg <strong><a href=\"https:\/\/gymbeam.hr\/blog\/bmr-kalkulator\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BMR online kalkulatora GymBeam<\/a>.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, za cjelokupan pregled i razumijevanje problema, izra\u010dun \u0107emo napraviti i na papiru.<\/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\">Izra\u010dun BMR bez poznavanja % tjelesne masti<\/h3>\n\n\n\n<p>Mifflin-St. Jeor-ova jednad\u017eba <strong>jedna je od najto\u010dnijih jednad\u017ebi za izra\u010dunavanje BMR-a<\/strong>, stoga je za izra\u010dun koriste brojni kvalitetniji online kalkulatori. Njegova formula je sljede\u0107a.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Za mu\u0161karce: <\/strong>10 x te\u017eina u kilogramima + 6,25 x visina u centimetrima &#8211; 5 x godine + 5&nbsp;<\/span><\/span><\/li>\n\n\n\n<li><p><strong>Za \u017eene:<\/strong> 10 x te\u017eina u kilogramima + 6,25 x visina u centimetrima &#8211; 5 x godine &#8211; 161<\/p><\/li>\n\n\n\n<li><p><strong>Elin izra\u010dun:<\/strong> 10 x 80 kg + 6,25 x 180 cm &#8211; 5 x 27 godina &#8211; 161 = 1 629 kcal<\/p><\/li>\n<\/ul>\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\">BMR izra\u010dun s poznavanjem % tjelesne masti<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Jednad\u017eba Katch-McArdl<strong> izra\u010dunava Fat Free Mass (FFM) &#8211; koli\u010dinu nemasnog tkiva<\/strong> (sva tjelesna te\u017eina nakon odbitka masti), \u0161to je to\u010dnije posebno za obi\u010dne ljude i sporta\u0161e s niskim % tjelesne masti.&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Za mu\u0161karce i \u017eene:<\/strong> 21,6 x te\u017eina bez masti + 370<\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ela ne zna svoj % tjelesne masti, ali mo\u017ee dobiti izra\u010dun pomo\u0107u Miffin-St. Jeorove jednad\u017ebe.<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Pri izra\u010dunavanju BMR-a <strong>mo\u017eemo susresti brojne jednad\u017ebe,<\/strong> uklju\u010duju\u0107i zloglasnu Harris-Benedictovu jednad\u017ebu. <strong>Rezultat svake od njih je ne\u0161to druga\u010diji broj<\/strong> koji se mo\u017ee razlikovati za oko 100 kcal. Vrijednost izra\u010dunata pomo\u0107u Miffin-St. Jeorove jednad\u017ebe su jedna od najto\u010dnijih i slijedit \u0107emo je u sljede\u0107em izra\u010dunu. Ako vas zanima vi\u0161e informacija o metabolizmu, pro\u010ditajte na\u0161 \u010dlanak<strong> <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je bazalni metabolizam i kako izra\u010dunati BMR?<\/a><\/strong><\/span><\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg\" alt=\"Izra\u010dunajte svoj BMR - bazalni metabolizam\" class=\"wp-image-187171\" style=\"width:843px;height:562px\" title=\"Izra\u010dunajte svoj BMR - bazalni metabolizam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Utvrdivanje_zahtjeva_vaseg_posla_i_nacina_zivota\"><\/span>3. Utvr\u0111ivanje zahtjeva va\u0161eg posla i na\u010dina \u017eivota<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>U ovom se trenutku \u010dini ve\u0107ina pogre\u0161aka, <\/strong>s obzirom na to da smo uglavnom skloni precijeniti koli\u010dinu pokreta. Odre\u0111ivanje ovih koeficijenata vrlo je te\u0161ka stvar za znanstvenike i nas same kada \u017eelimo \u0161to to\u010dnije odrediti svoje energetske potrebe.<\/span><\/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=\"tlid-translation translation\" lang=\"en\"><strong><span class=\"\" title=\"\">Intenzitet \u017eivotnog stila i faktor aktivnosti zajedni\u010dki se nazivaju PAL (razina tjelesne aktivnosti &#8211; Physical Activity Level) koeficijen. <\/span><\/strong><span class=\"\" title=\"\">Taj koeficijent nazivamo PAL1. Tablica u nastavku svojevrsnai vodi\u010d za \u0161to preciznije odre\u0111ivanje intenziteta na\u010dina \u017eivota. Ako<strong> niste sasvim sigurni, usmjerite procjenu na prili\u010dno manji broj.<\/strong> Koeficijenti se temelje na <strong>op\u0107eprihva\u0107enim prosje\u010dnim vrijednostima,<\/strong> koje su sli\u010dne, na primjer, onima koje koristi kalkulator iz US Department of Health and Human Services.&nbsp;<\/span><\/span><\/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\">Izazovan na\u010din \u017eivota<\/th><th class=\"has-text-align-center\" data-align=\"center\">Detaljan opis<\/th><th class=\"has-text-align-center\" data-align=\"center\">Faktor aktivnosti (koeficijent PAL1)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nizak<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sjedila\u010dki posao i na\u010din \u017eivota uz minimalno kretanje tijekom dana<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Lagan<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Malo aktivan posao s prevladavanjem sjedila\u010dkog na\u010dina rada i povremenih vje\u017ebi, te rutinskih ku\u0107anskih poslova (rad u obrazovnom sustavu, voza\u010d po\u0161tanskih i dostavnih slu\u017ebi, prodava\u010d)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Srednji<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Umjereno aktivan posao s prete\u017eitim na\u010dinom rada u pokretu (prosje\u010dno zahtjevni ru\u010dni rad, majstori, kuhinjsko osoblje, dostava pomo\u0107u bicikla)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6-1,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Visok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Vrlo aktivan posao s prevladavanjem ru\u010dnog rada tijekom cijelog dana (zahtjevan rad u industriji, gra\u0111evinarstvu, nemehaniziranoj poljoprivredi)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7-2,4<\/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><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Mo\u017eemo po\u010deti tvrditi da <strong>ne \u017eivimo svaki dan na isti na\u010din.<\/strong> To se posebno odnosi na tmurne dane i vikende. \u0160to u\u010diniti u takvom slu\u010daju? <strong>Zbrajamo koeficijente PAL1 pojedinih dana u tjednu i dijelimo sa 7.<\/strong> Mo\u017ee nas nadahnuti Elin primjer u nastavku.&nbsp;<\/span><\/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\">Koji je faktor intenziteta na\u010dina \u017eivota najto\u010dniji za Elu?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">O Eli znamo da r<strong>adi u uredu<\/strong> kao administrativna radnica i ve\u0107inu vremena <strong>provodi sjede\u0107i za ra\u010dunalom.<\/strong> U slobodno vrijeme u\u017eiva u kuhanju, \u010ditanju, gledanju TV serija ili u vremenu provedenom s de\u010dkom i obitelji. Ako je mogu\u0107e, s de\u010dkom preko vikenda odlazi na putovanja i aktivno provodi slobodne dane.&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>PAL radnim danom: <\/strong>Ela ima prete\u017eito sjedila\u010dki na\u010din \u017eivota, vozi se javnim prijevozom s posla na posa, koristiti pokretne stepenice i odmara se kod ku\u0107e nakon mentalno zahtjevnog radnog dana. Njezin PAL1 procijenit \u0107e se na<strong> 1,3.&nbsp;<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>PAL tijekom vikenda: <\/strong>Tijekom vikenda Ela odlazi na izlete u prirodu sa svojim de\u010dkom, obavlja ve\u0107inu ku\u0107anskih poslova, pa je prili\u010dno aktivna tijekom cijelog dana. Nedjelju kasno popodne i nave\u010der posveti kuhanju i pripremi hrane u kutije za posao. Njezin PAL1 se vikendom procjenjuje na<strong> 1,6.&nbsp;<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Prosje\u010dni radni dan PAL1: <\/strong>Dobiven izra\u010dunom ((1,3 x 5) + (1,6 x 2)) \/ 7 =<strong> 1,39&nbsp;<\/strong><\/span><\/span><\/p><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Utvrdivanje_slozenosti_sportskih_aktivnosti\"><\/span>4. Utvr\u0111ivanje slo\u017eenosti sportskih aktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo odredili potrebnu energiju za \u017eivotni stil, tako\u0111er moramo odrediti potrebnu energiju za sportske aktivnosti koje prakticiramo redovito tijekom tjedna. Tako\u0111er u izra\u010dun<strong>&nbsp;moramo uvrstiti i intenzitet sportske aktivnosti<\/strong>&nbsp;izra\u017een otkucajima srca. Na primjer,<strong>&nbsp;\u0161to intenzivnije (br\u017ee) tr\u010dimo, bli\u017ea je gornja granica intervala PAL2 koeficijentu za sat tr\u010danja.<\/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\">Indikativne vrijednosti koeficijenta tjelesnih aktivnosti (PAL2)<\/h3>\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\">Vrsta aktivnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Indikativni prosjek PAL2 po satu aktivnosti<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p>Sportovi snage (trening snage u teretani, kru\u017eni trening u teretani, crossfit, trening s vlastitom te\u017einom, trening na otvorenom)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Ekipni i sportovi s rekvizitom<\/strong> (hokej, nogomet, odbojka, ko\u0161arka, floorball, futsal, tenis, skvo\u0161, stolni tenis)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,45<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Sport izdr\u017eljivosti<\/strong> (hodanje, tr\u010danje, plivanje, vo\u017enja biciklom, veslanje)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,5&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Intenzivne grupne aktivnosti<\/strong> (aerobik, kru\u017eni trening, TRX, Body Pump)<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3-0,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Kad krenemo u br\u017eu \u0161etnju, PAL2 koeficijent za sat vremena aktivnosti bit \u0107e oko 0,2. Me\u0111utim, ako intenzivno tr\u010dimo brzinom od 10-12 km \/ h, PAL2 \u0107e biti negdje izme\u0111u 0,4-0,5.<\/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 uzeli u obzir koeficijent intenziteta na\u010dina \u017eivota za prosje\u010dni dan, tako je potrebno uzeti u izra\u010dun i intenzitet sportskih aktivnosti. Poka\u017eimo to opet na Elinom primjeru. <\/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\">Koji je koeficijent sportske aktivnosti najto\u010dniji za Elu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ela ide u teretanu <strong>tri puta tjedno na kru\u017eni trening koji traje sat vremena, a dva puta tjedno na plivanje.<\/strong> Budu\u0107i da je nedavno krenula u teretanu, PAL2 koeficijent \u0107e biti na donjem kraju intervala. No, Ela mo\u017ee poprili\u010dno plivati i ne \u0161tedi energiju za sat vremena koje provede u bazenu, pa PAL2 napada ve\u0107e vrijednosti.<\/span><\/span><\/div> <div class=\"result-shield-container tlid-copy-target\"> <\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><div class=\"tlid-transliteration-content transliteration-content full\"><\/div><\/div><\/div><\/li>\n\n\n\n<li>Elin sat kru\u017enog treninga odgovara pribli\u017eno PAL2 = 0,25, a vrijeme plivanja PAL2 = 0,30.<\/li>\n\n\n\n<li><p><strong>Ukupan obujam sportskih aktivnosti u tjednu PAL2<\/strong> = 3 x 0,25 + 2 x 0,3 = 1,35<\/p><\/li>\n\n\n\n<li><p><strong>Prosje\u010dni dan u tjednu PAL2:<\/strong> 1,35 \/ 7 = <strong>0,19<\/strong><\/p><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg\" alt=\" Koliko kalorija sagorijevam bave\u0107i se sportom?\" class=\"wp-image-187184\" style=\"width:843px;height:562px\" title=\" Koliko kalorija sagorijevam bave\u0107i se sportom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Odredivanje_ukupnog_intenziteta_prosjecnog_dana_u_tjednu_i_prosjecnog_unosa_energije\"><\/span>5. Odre\u0111ivanje ukupnog intenziteta prosje\u010dnog dana u tjednu i prosje\u010dnog unosa energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada jednostavno dobivamo ukupni koeficijent razine tjelesne aktivnosti jednostavnim dodavanjem djelomi\u010dnih vrijednosti u obliku PAL1 koji predstavljaju intenzitet rada i na\u010dina \u017eivota i PAL2 koji predstavljaju sportske aktivnosti.<\/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\">Koji je ukupni faktor prosje\u010dnog dnevnog intenziteta najto\u010dnij za Elu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>PAL<\/strong> = PAL1 + PAL2 = 1.39 + 0.19 = 1.58<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Prosje\u010dni dnevni unos energije<\/strong> = BMR x PAL = 1,629 x 1.58 = <strong>2,574 kcal<\/strong><\/span><\/span><\/p><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Uzimanje_u_izracun_kolicinu_energije_potrebne_za_preradu_hranjivih_sastojaka_iz_hrane_termicki_ucinak_hrane\"><\/span>6. Uzimanje u izra\u010dun koli\u010dinu energije potrebne za preradu hranjivih sastojaka iz hrane (termi\u010dki u\u010dinak hrane)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong><span class=\"\" title=\"\">Termi\u010dki u\u010dinak hrane je energija koja je tijelu potrebna za obradu hranjivih sastojaka. <\/span><\/strong><span class=\"\" title=\"\">Koli\u010dina ove energije u prosjeku odgovara oko 10% ukupnog unosa energije.<\/span><\/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\">Koji je Elin optimalni prosje\u010dni dnevni unos energije?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jednad\u017eba za dobivanje rezultata za dnevni unos energije:<\/strong> BMR x (PAL1 + PAL2) x 1,1 (termi\u010dki u\u010dinak hrane)<\/li>\n\n\n\n<li><p><strong>Rezultat dnevnog unosa energije:<\/strong> 2,574 x 1,1 = <strong>2,831 kcal<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na po\u010detku smo naveli da je Ela zapisala sve \u0161to je jela i pila tjedan dana. Prosje\u010dni dnevni unos energije bio joj je 2.700 kcal. Razlika od 131 kcal u odnosu na izra\u010dun u ovom je slu\u010daju zanemariva.<\/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\">Ali \u0161to u\u010diniti kada je izra\u010dunati unos energije ve\u0107i nego u slu\u010daju zapisane prehrane?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Takve situacije se tako\u0111er mogu dogoditi i obi\u010dno se javljaju iz nekoliko razloga.<strong> Ili niste bili dosljedni unosu hrane u nutritivne kalkulatore,<\/strong> pa ste do\u0161li do iskrivljenog broja, <strong>pogrije\u0161ili ste u izra\u010dunu<\/strong> i precijenili ste koeficijent tjelesne aktivnosti ili je <strong>neprimjerena prehrana iz pro\u0161losti ostavila traga na vama.&nbsp;<\/strong><\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ako se pogre\u0161ka dogodila u prva dva slu\u010daja, tada je situacija u redu. Me\u0111utim, <strong>problem<\/strong> se javlja ako je unato\u010d svim ispravno izra\u010dunatim i zabilje\u017eenim vrijednostima, unos <strong>odr\u017eavanja mnogo manji od izra\u010dunate vrijednosti.&nbsp;<\/strong><\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ovaj se problem obi\u010dno javlja kod<strong> osoba koje su u pro\u0161losti dr\u017eale jednu ili vi\u0161e uzastopnih dijeta<\/strong> koje su pretjerano smanjile unos energije. Tijelo se jo\u0161 nije oporavilo od ovog &#8220;samoozlje\u0111uju\u0107eg pona\u0161anja&#8221; i dr\u017ei svoju te\u017einu na sumnjivo niskom unosu energije. Ovaj unos mo\u017ee biti desetcima% manji od izra\u010dunate vrijednosti.<\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ako imate <strong>stabilnu tjelesnu te\u017einu na unos energije koja je blizu vrijednosti va\u0161eg bazalnog metabolizma, morate razmisliti o tome i pro\u0107i kroz preporu\u010deno razdoblje.<\/strong> Preporu\u010deno razdoblje se mo\u017ee okarakterizirati kao ciljano i kontrolirano pove\u0107anje unosa energije do optimalnih vrijednosti.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Veli\u010dina tako problemati\u010dnog unosa energije mo\u017ee se pribli\u017eno izraziti na sljede\u0107i na\u010din:<\/strong> BMR x 1,15<\/p><\/li>\n\n\n\n<li><p><strong>Za Elu bi to bilo:<\/strong> 1.629 x 1,15 =<strong> 1.873 kcal<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vidimo da je to <strong>razlika manja od 1.000 kcal<\/strong> u usporedbi s unosom energije koji je izra\u010dunala Ela. Ako konzumirate znatno manje kalorija nego \u0161to biste prema izra\u010dunu trebali, to nije u redu i treba rije\u0161iti situaciju. Razlog tome je uglavnom da se osje\u0107amo energi\u010dnije, da opskrbimo tijelo s dovoljno svih makro i mikronutrijenata i da &#8220;pokrenemo metabolizam punom brzinom&#8221;. U tom stanju bi \u010dak i napori za mr\u0161avljenje bili gotovo na razini &#8220;nemogu\u0107eg&#8221;. Jednostavno je potrebno postupno pove\u0107avati unos energije i po\u010deti gubiti kilograme tek u trenutku kada \u0107ete dobiti dovoljno kalorija (mo\u017eete se orijentirati prema izra\u010dunu). U ovom slu\u010daju, Ela bi trebala <strong>polako dodavati oko 100 kcal tjedno svojoj prehrani,<\/strong> tako da njezin unos dosegne optimalnije vrijednosti bez dramati\u010dnog debljanja i tijelo se oporavi od prethodnih dijeta. Kad bi do\u0161lo do skoka unosa energije za nekoliko stotina kalorija, jednostavno biste se po\u010deli debljati. Ali to ne \u017eelite, pa je potrebno i\u0107i polako i dati mu vremena.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg\" alt=\"\u0160to trebate u\u010diniti ako jedete malo i ne gubite na te\u017eini?\" class=\"wp-image-187197\" style=\"width:843px;height:562px\" title=\"\u0160to trebate u\u010diniti ako jedete malo i ne gubite na te\u017eini?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Optimalno_prilagodavanje_makronutrijenata_za_odrzavanje_tjelesne_tezine_i_dobre_kondicije\"><\/span>7. Optimalno prilago\u0111avanje makronutrijenata za odr\u017eavanje tjelesne te\u017eine i dobre kondicije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161 vodi\u010d za dana\u0161nji \u010dlanak u obliku zami\u0161ljene Ele bi trebao odr\u017eavati njenu tjelesnu te\u017einu na unosu energije od 2.831 kcal. Budu\u0107i da Ela tako\u0111er radi treninge snage, vikende provodi prili\u010dno aktivno, a voljela bi i malo smr\u0161avjeti i oja\u010dati figuru, potrebno je uzeti u obzir ve\u0107i unos proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 g proteina sadr\u017ei 4 kcal (17 kJ)<\/li>\n\n\n\n<li>1 g masti sadr\u017ei 9 kcal (38 kJ)<\/li>\n\n\n\n<li>1 g ugljikohidrata sadr\u017ei 4 kcal (17 kJ)<\/li>\n<\/ul>\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\">Kako uzimati proteine?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Unos proteina spada u \u0161iroki preporu\u010deni raspon od <strong>0,8-2 grama proteina po kilogramu tjelesne te\u017eine dnevno. Donja granica odnosi se na op\u0107enito neaktivne osobe<\/strong> koje \u017eive sjedila\u010dkim na\u010dinom \u017eivota, a <strong>gornja granica unosa posebno je pogodna za sporta\u0161e<\/strong>, koji rade a snazi i grade mi\u0161i\u0107nu masu. Ako se bavimo sportom, na\u0161 bi dnevni unos proteina trebao pasti u rasponu od oko <strong>1,4-2 grama po kilogramu tjelesne te\u017eine.&nbsp;<\/strong><\/span><span title=\"\"><span style=\"color: #ff6600\">[5] [6] [7]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Iako Ela radi sjedila\u010dki posao, prili\u010dno se bavi sportom sportom, a radi i treninge snage, te istodobno \u017eeli promijeniti sastav tijela na bolje. Stoga \u0107emo joj, kako bi bilo jednostavnije, odabrati unos proteina od 2 grama po kilogramu tjelesne te\u017eine. <strong>Kona\u010dni unos proteina:<\/strong> 2 x 80 = <strong>160 g<\/strong>, 160 x 4 = <strong>640 kcal&nbsp;<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Izvori proteina: <\/strong>meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, plodovi mora, mlije\u010dni proizvodi i sir, jaja, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarke<\/a> (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-crveni-grah-u-salamuri-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gra\u0161ak<\/a>, grah, sve vrste <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tjestenina\/leca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u0107e<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slanutak<\/a>, edamame), pseudo-\u017eitarice (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">heljda<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amarant<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">ora<\/a><a aria-label=\"\u0161 (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161<\/a><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">asti plodovi<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenke<\/a> nadomjesci od povr\u0107a, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey proteini<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biljni proteini<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a>.<\/span><\/span><\/div> <div class=\"result-shield-container tlid-copy-target\"> <div class=\"tlid-transliteration-content transliteration-content full\"> <\/div><\/div><\/div><\/li>\n\n\n\n<li><p>Ako ste zainteresirani za ostale savjete o hrani koja je bogata proteinima, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 namirnica s kojima lako mo\u017eete dodati proteine svojoj prehrani.<\/a><\/strong><\/p><\/li>\n<\/ul>\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\">Kako uzimati masti?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Uobi\u010dajeno preporu\u010deni unos masti trebao bi biti u rasponu od <strong>20-30% ukupnog unosa energije (TEI).<\/strong> Prekomjerni i nedovoljni unos masti nosi svoje rizike. Masti su bitan hranjiv sastojak za optimalno funkcioniranje tijela, a uz to hrani daje specifi\u010dan okus. No, neophodno je biti u mogu\u0107nosti odabrati kvalitetne zdrave masti i \u0161to vi\u0161e ograni\u010diti unos transmasti.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Elin unos masti \u0107e bit sredina u obliku 25% ukupnog unosa energije. <strong>Kona\u010dni unos masti<\/strong>: 2.831 x 0,25 = <strong>707,75 kcal,<\/strong> 707,75 \/ 9 = <strong>78,5 g&nbsp;<\/strong><\/span><\/span><\/div> <\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><\/div><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Izvori masti: <\/strong><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">ora\u0161asti plodovi i sjemenke<\/a>, <a href=\"https:\/\/gymbeam.hr\/ulja\" class=\"ek-link\">ulja<\/a>, masline, avokado, maslac i kao prirodna komponenta \u017eivotinjskih proteina.&nbsp;<\/span><\/span><\/p><\/li>\n<\/ul>\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\">Kako uzimati ugljikohidrate?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Standardni preporu\u010deni unos ugljikohidrata nalazi se u rasponu od <strong>40-65% TEI.<\/strong> Tako\u0111er ovisi i o sklonostima unosa masti ili ugljikohidrata. O svima ovisi koji put do cilja \u0107ete odabrati. Op\u0107enito, me\u0111utim, tako\u0111er je istina da \u0161to se <strong>zahtjevnijim sportom bavite, to je ve\u0107a va\u0161a potreba za ugljikohidratima.<\/strong> Unos ugljikohidrata jednostavno se izra\u010dunava oduzimanjem proteina i masti od ukupnog unosa energije. Udovoljit \u0107emo preferenciji za kvalitetne cjelovite ugljikohidrate i najmanje 400 grama povr\u0107a i 200 grama vo\u0107a dnevno, kao i preporu\u010deni dnevni unos vlakana, koji bi trebao biti najmanje 30 grama dnevno.&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elin unos ugljikohidrata odre\u0111uje se na sljede\u0107i na\u010din: 2.831 &#8211; 707,75 &#8211; 640 = 1.483,25 kcal, 1.483,25 \/ 4 = 371 g <\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Izvori ugljikohidrata: <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">integralne \u017eitarice<\/a> (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zobene pahuljice<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/brasno\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bra\u0161no<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017ea<\/a>, tjestenina, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kruh-i-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kruh i peciva<\/a>), pseudo-\u017eitarice, krumpir i batat, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ostale-zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarke<\/a>, vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>.&nbsp;<\/span><\/span><\/p><\/li>\n<\/ul>\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=\"36625,5968,47731,28324,30271,30248,51493,36412,56863,39076,48616\" ><\/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<h3 class=\"wp-block-heading is-style-default\">Elin trenutni uobi\u010dajeni unos energije i makronutrijenata kako bi odr\u017eala formu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2.831 kcal, 160 g proteina (640 kcal), 78.5 g masti (707.75 kcal), 371 g ugljikohidrata (1.483,25 kcal)<\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg\" alt=\"Koliko proteina, ugljikohidrata i masti trebate unositi?\" class=\"wp-image-187210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Kako_izgubiti_na_tezini_Prilagodite_unos_energije_i_hranjivih_sastojaka_za_mrsavljenje\"><\/span>8. Kako izgubiti na te\u017eini? Prilagodite unos energije i hranjivih sastojaka za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da biste izgubili na te\u017eini, morate imati&nbsp;<strong>kalorijski deficit.<\/strong>&nbsp;To radite jednostavno&nbsp;<strong>oduzimaju\u0107i odre\u0111eni % energije iz unosa energije<\/strong>&nbsp;za odr\u017eavanje kako bi gubitak kilograma bio dovoljno siguran i brz. Ipak, nitko ne \u017eeli izgubiti mi\u0161i\u0107nu masu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Naj\u010de\u0161\u0107e se preporu\u010duje <strong>jednostavno oduzimanje 500 kcal od trenutnog unosa energije<\/strong> i to je to. Me\u0111utim, % izraz je bolji i sa\u017eetiji, kada se u praksi naj\u010de\u0161\u0107e susre\u0107ete s preporukom od <strong>10-30% kalorijskog deficita,<\/strong> kada je 30% ve\u0107 takva zami\u0161ljena grani\u010dna vrijednost sigurnog mr\u0161avljenja, u kojoj je potrebno obratiti pa\u017enju na dovoljan unos proteina i usredoto\u010diti se na trening snage kako bi se odr\u017eala \u0161to ve\u0107a mi\u0161i\u0107na masa.&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><strong>Ela slijedi srednji obliku kalorijskog deficita od 20%.<\/strong> To za nju zna\u010di 2.831 x 0,8 = 2.265 kcal<\/div> <\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><div class=\"tlid-transliteration-content transliteration-content full\"><\/div><\/div><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong><span class=\"\" title=\"\">Za izra\u010dun pojedinih hranjivih tvari koristit \u0107emo isti postupak kao u prethodnom slu\u010daju. <\/span><\/strong><span class=\"\" title=\"\">Tijekom <strong>mr\u0161avljenja pove\u0107ava se va\u017enost unosa proteina,<\/strong> \u0161to pozitivno utje\u010de na odr\u017eavanje mi\u0161i\u0107ne mase, ubrzava oporavak nakon treninga i <strong>mo\u017ee pomo\u0107i u kontroli apetita,<\/strong> \u0161to je dvostruko korisno pri mr\u0161avljenju. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Whey<\/a> proteini ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">povr\u0107e<\/a> mogu nam pomo\u0107i pove\u0107ati unos proteina. Istodobno, Antonio (2016.) je zajedno s drugim istra\u017eiva\u010dima dokazao da unos proteina od 2,6-3,3 grama po kilogramu tjelesne te\u017eine nije imao <strong>negativan u\u010dinak<\/strong> na jetru, bubrege i druge biokemijske markere tijekom razdoblja od 4 mjeseca kod zdravih jakih sporta\u0161a. <strong>\u0160to je ve\u0107i kalorijski deficit i \u0161to je zahtjevniji program treninga, to je izra\u017eenija potreba za ve\u0107im unosom proteina<\/strong>, te mo\u017ee dose\u0107i i do 2,7 g \/ kg dnevno.&nbsp;<\/span><span title=\"\"><span style=\"color: #ff6600\">[8] [9] [10] [11] [6] [12]<\/span><\/span><\/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\">Kako je Ela prilagodila unos energije i makronutrijenata za mr\u0161avljenje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Energija:<\/strong> 2.265 kcal<\/p><\/li>\n\n\n\n<li><p><strong>Proteini:<\/strong> 2 x 80 = <strong>160 g proteina<\/strong> (640 kcal). Ela je do sada bila zadovoljna s 2 g proteina po kilogramu tjelesne te\u017eine.<\/p><\/li>\n\n\n\n<li><p><strong>Masti:<\/strong> 2.265 x 0,25 = 566,25 kcal, 566,25 \/ 9 = <strong>63 g masti<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Ugljikohidrati:<\/strong> 2.265 &#8211; 640 &#8211; 566,25 = 1.058,75 kcal, 1.058,75 \/ 4 = <strong>265 g ugljikohidrata<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Kad <strong>gubitak kilograma nakon nekog vremena prestane, potrebno je a\u017eurirati cijeli postupak.<\/strong> To je zato \u0161to \u0107e vam biti potrebno manje energije. Jednostavno \u0107emo biti manja verzije sebe. I takozvana prilagodljiva termogeneza, koja se o\u010dituje smanjenjem hormona \u0161titnja\u010de, manipulacijom hormonima gladi i sitosti, a tako\u0111er i smanjenjem potro\u0161nje energije spontanom i tjelesnom aktivno\u0161\u0107u, tako\u0111er se tamo odra\u017eava.<\/span><\/span><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"> <span style=\"color: #ff6600\">[13]<\/span><\/span> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fat burneri<\/a>, koji najbolje djeluju u kombinaciji s tjelesnom aktivnosti, tako\u0111er vam mogu pomo\u0107i da u\u010dinkovitije izgubite kilograme.&nbsp;<\/strong>Njihova \u010desto zaboravljena dobrobit pozitivno utje\u010de na koncentraciju, predanost i koncentraciju tijekom treninga. Zahvaljuju\u0107i tome, tijekom treninga mo\u017eemo sagorjeti vi\u0161e kalorija nego bez upotrebe far burnera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><br>Tijekom mr\u0161avljenja vaga nam mo\u017ee pokazati ve\u0107i broj nego prije nekoliko dana, a ne radi se o masti. Ako se pitate kako je to mogu\u0107e, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to vam vaga pokazuje ve\u0107i broj, a nije rije\u010d o masno\u0107i.<\/a><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg\" alt=\"Kako izgubiti na te\u017eini? Prilagodite unos energije i hranjivih sastojaka za mr\u0161avljenje\" class=\"wp-image-187223\" style=\"width:843px;height:562px\" title=\"Kako izgubiti na te\u017eini? Prilagodite unos energije i hranjivih sastojaka za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Kako_dobiti_na_tezini_i_misicnoj_masi_Prilagodite_unos_energije_i_hranjivih_sastojaka_radi_povecanja_misicne_mase\"><\/span>9. Kako dobiti na te\u017eini i mi\u0161i\u0107noj masi? Prilagodite unos energije i hranjivih sastojaka radi pove\u0107anja mi\u0161i\u0107ne mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za dobivanje na tjelesnoj te\u017eine i mi\u0161i\u0107noj masi je potrebno imati pravilno sastavljen plan treninga koji uva\u017eava progresivno preoptere\u0107enje. S druge strane, putem prehrane potrebno je unijeti&nbsp;<strong>dovoljno energije, proteina i mikronutrijenata.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Da biste dobili na te\u017eini, od unosa za <strong>pove\u0107ano odr\u017eavanje mo\u017eete odbiti oko 10%.<\/strong> To posti\u017eete jednostavnim mno\u017eenjem unosa odr\u017eavanja s 1,1. <strong>Da je Ela htjela dobiti na tjelesnoj te\u017eini i mi\u0161i\u0107noj masi, to bi izgledalo ovako:<\/strong> 2.831 x 1,1 = 3.114 kcal.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de raspodjele hranjivih sastojaka u prehrani, postupamo na isti na\u010din kao u slu\u010daju izra\u010dunavanja unosa odr\u017eavanja. Za rast mi\u0161i\u0107ne mase bit \u0107e dovoljan unos bjelan\u010devina od 2 grama, \u010dime se pove\u0107ava dovoljan unos masti i ugljikohidrata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Nakon \u0161to prestanete<strong> dobivati na te\u017eini, potrebno je ponovno pove\u0107ati unos energije za dodatnih 10%<\/strong>, \u0161to \u0107e ponovno pokrenuti procese dobivanja na te\u017eini. Sasvim je normalno dobivati maksimalno 1 kilogram mi\u0161i\u0107ne mase mjese\u010dno. Napredniji sporta\u0161i, zbog svog prirodnog potencijala, tada \u0107e biti sretni za svakih dodatnih 100 grama mi\u0161i\u0107ne mase. Mora se paziti da se ne dobije nepotrebno velika koli\u010dina masnog tkiva i da pritom budete strpljivi.<\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ako ne uspijete unijeti dovoljno energije u obliku \u010dvrste prehrane, mo\u017eete posegnuti za <a href=\"https:\/\/gymbeam.hr\/gaineri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitetnim gainerom<\/a>, koji je koncentrirani izvor energije u lako se apsorbiranom teku\u0107em obliku.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se trebaju li vas mi\u0161i\u0107i boljeti da bi rasli? Da biste nau\u010dili, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Je li istina da mi\u0161i\u0107i rastu br\u017ee nakon upale mi\u0161i\u0107a?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_Kako_primijeniti_brojeve_i_makronutrijente_u_plan_prehrane\"><\/span>10. Kako primijeniti brojeve i makronutrijente u plan prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pa, imati izra\u010dunati unos energije i makronutrijenata je lijepo, ali ako ga ne vidimo na tanjuru, to je jo\u0161 uvijek prili\u010dno apstraktno. Najlak\u0161e \u0161to mo\u017eemo u\u010diniti je<strong> odrediti broj obroka koji nam odgovaraju<\/strong> i u prehranu uvrstiti popularne i zdrave izvore proteina, ugljikohidrata i masti.<\/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\">Za ilustraciju, uzmimo opet Elu i njezine vrijednosti odr\u017eavanja:<\/h3>\n\n\n\n<p>2.831 kcal, 160 g proteina (640 kcal), 78.5 g masti (707.75 kcal), 371 g ugljikohidrata (1.483,25 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ela je navikla jesti 5 puta dnevno u obliku 3 ve\u0107a obroka i 2 snacka. Svoj je plan prehrane sastavila uz pomo\u0107 nutrinivne formule koja slijedi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Elin ilustrativni plan prehrane<\/strong><\/p>\n\n\n\n<p><strong>Energija<\/strong>: 2.854 kcal (11.416 kJ), <strong>bjelan\u010devine<\/strong>: 162 g (648 kcal ili 2.754 kJ), <strong>ugljikohidrati<\/strong>: 377 g (1.508 kcal ili 6.409 kJ), <strong>masti<\/strong>: 72 g (648 kcal ili 2.736 kJ), <strong>vlakna<\/strong>: 43 g<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Doru\u010dak: Zobena ka\u0161a:<\/strong> <a href=\"https:\/\/gymbeam.hr\/bio-pahuljice-od-5-vrsta-zitarica-vanavita.html\" class=\"ek-link\">zobene pahulj<\/a><a href=\"https:\/\/gymbeam.hr\/bio-pahuljice-od-5-vrsta-zitarica-vanavita.html\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a href=\"https:\/\/gymbeam.hr\/bio-pahuljice-od-5-vrsta-zitarica-vanavita.html\" class=\"ek-link\">ce<\/a> (60 g), voda (280 ml), <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (15 g), <a href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat<\/a> proteinska \u010dokolada (10 g), <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GymBeam kikiriki maslac<\/a> (10 g), banana (50 g) i odmrznuto \u0161umsko vo\u0107e (100 g)<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><strong>Snack:<\/strong> Smoothie: jabuka (150 g), banana (110 g), kru\u0161ka (140 g), zobene pahuljice (10 g), gr\u010dki jogurt 0% (70 g), avokado (50 g)<\/p><\/li>\n\n\n\n<li><p><strong>Ru\u010dak:<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107a prsa<\/a> (100 g) pe\u010dena na ulju (7 ml) s ri\u017eom (100 g) i salatom od povr\u0107a (200 g)<\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Popodnevni snack:<\/strong> Salata od tjestenine: <a href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tjestenina<\/a> od p\u0161enice (100 g), gr\u010dki jogurt 0% (70 g),<a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> tuna<\/a> (70 g), <a href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslinovo ulje<\/a> (5 ml), krastavac (40 g), crvena paprika (50 g), kukuruz ( 30 g) i za\u010dini po izboru<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><strong>Ve\u010dera:<\/strong> 2 integralna kajzera (50 g), namaz (30 g), eidam sir 30% (2 kri\u0161ke), \u0161unka vrhunske kvalitete (2 kri\u0161ke), tvrdo kuhano jaje (0,5 kom), krastavac (100 g), crvena paprika (50 g)<\/p><\/li>\n\n\n\n<li><p>Mali snack: <span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Proteinska Plo\u010dica<\/a> (60 g)<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ela zna da se &#8220;teku\u0107e kalorije&#8221;, tj. energija iz zasla\u0111enih napitala, brzo unosi, stoga je temelj njezina re\u017eima unosa teku\u0107ine nezasla\u0111ena voda, kvalitetna kava i \u010daj. Kad pije sok ili zasla\u0111enu limunadu, ona to dodaje svom dnevnom unosu energije i smanjuje jedan ve\u0107i dnevni obrok. Me\u0111utim, to se doga\u0111a samo povremeno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Kao \u0161to vidite, to je doista dosta hrane, ali kad u kontekstu cijele prehrane zamislimo da prosje\u010dna osoba preferira visoko industrijski prera\u0111enu hranu koja u maloj koli\u010dini ima visoku energetsku vrijednost i ne zasi\u0107uje puno, onda nije toliko puno. Uz to, vo\u0107na vlakna u smoothieju toliko su slomljena od mije\u0161anja da se ne mogu uzeti u obzir kao vlakna iz cijelog ploda. Pakiranje obroka mo\u017ee olak\u0161ati pripremu hrane za sljede\u0107ih nekoliko dana. Ako vas zanima kako to u\u010diniti, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako u\u010dinkovito pripremiti i spakirati obroke?<\/strong><\/a><\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Da, naravno, odlazak u restoran brze hrane ponekad mo\u017ee bi u redu, ako \u0107e vam to pomo\u0107i da dugoro\u010dno odr\u017eavate zdrav na\u010din \u017eivota. No, ne smije postati svakodnevna navika. <strong>Takav gurmanski jelovnik u<\/strong> <strong>fast food<\/strong>-u, koji pojedete tijekom jednog dru\u017eenja s prijateljima, mo\u017ee imati <strong>\u010dak i vi\u0161e kalorija od jednog Elinog cjelodnevnog jelovnika.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>McRoyal Double (754,7 kcal), veliki pomfrit (434 kcal), Coca Cola &#8211; 0,5 l (208 kcal), 2 x Nutella Muffin (2 x 494 kcal), McFlurry Snickers (424 kcal) ve\u0107i Latte Macchiato (83 kcal)) = <strong>2 892 kcal<\/strong><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ako vas vi\u0161e zanimaju mogu\u0107e koristi povremenih posjeta fast foodu i adekvatnoj konzumaciji \u201enezdrave hrane\u201c, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/cheat-obrok-sto-je-to-i-kako-funkcionira-varanje-u-prehrani-sportasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cheat Obrok &#8211; \u0161to je to i kako funkcionira \u201evaranje\u201c u prehrani sporta\u0161a.&nbsp;<\/a><\/strong><\/span><\/span><\/p><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg\" alt=\"Plan prehrane za gubljenje kilograma ili pove\u0107anje mi\u0161i\u0107ne mase i bolju kondiciju\" class=\"wp-image-187237\" style=\"width:843px;height:562px\" title=\"Plan prehrane za gubljenje kilograma ili pove\u0107anje mi\u0161i\u0107ne mase i bolju kondiciju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_ste_naucili_i_sto_je_pomoglo_Eli_najvise_pomoglo\"><\/span>\u0160to ste nau\u010dili i \u0161to je pomoglo Eli najvi\u0161e pomoglo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izra\u010dunavanje optimalnog unosa energije za odr\u017eavanje dobre kondicije, gubljenje kilograma ili dobivanje mi\u0161i\u0107ne mase mo\u017ee se \u010diniti te\u0161kim zadatkom, ali kad jednom poku\u0161ate, drugi put je sve puno razumljivije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Klju\u010dno je shvatiti da se <strong>sve na papiru i u jednad\u017ebama ne odnosi univerzalno na svakoga<\/strong>, jer je svatko od nas razli\u010dit, ima druga\u010diju \u201eprehrambenu povijest\u201c koja bi mogla imati negativan u\u010dinak na njih, a svi \u017eivimo razli\u010dit na\u010din \u017eivota u razli\u010ditim okru\u017eenjima koja imaju zna\u010dajan utjecaj na nas.&nbsp;<\/span><\/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=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Ako <strong>odr\u017eavamo te\u017einu na unosu energije koja je opasno blizu bazalne razine metabolizma<\/strong>, nemojte poku\u0161avati izgubiti kilograme, ve\u0107 polako dodajite unos energije jo\u0161 nekoliko tjedana i mjeseci kako biste do\u0161li do zdravijih vrijednosti i tako se oporavili od negativnog u\u010dinka \u010destih dijeta.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">U prvih nekoliko tjedana nakon izra\u010dunavanja optimalnog unosa energije i makronutrijenata, Ela je pobolj\u0161ala ukupnu prehranu i uklju\u010dila zdraviju hranu umjesto manje zdrave i visoko industrijski obra\u0111ene bez dodane hranjive vrijednosti. Postupno je gotovo u potpunosti prestala piti alkohol i jesti za <strong>snack slatko pecivo s cappuccinom, koje je zamijenila <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinskom plo\u010dicom<\/a> s espressom.<\/strong> Zahvaljuju\u0107i tim promjenama, po\u010dela se osje\u0107ati puno bolje i imala je vi\u0161e energije za svakodnevne aktivnosti i trening.&nbsp;<\/span><\/span><\/p><\/li>\n\n\n\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Nakon nekoliko tjedana smanjila je unos kalorija od 20% <\/strong>s dovoljno proteina i vlakana u prehrani, a jednom u dva tjedna imala je dan tijekom kojeg je kontrolirala napredak, vagala se i mjerila opseg tijela.<\/span><\/span><\/div> <div class=\"result-shield-container tlid-copy-target\"> <\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><div class=\"tlid-transliteration-content transliteration-content full\"><\/div><\/div><\/div><\/li>\n\n\n\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>U pola godine<\/strong>, kad se doista zainteresirala za prehranu i kad je po\u010dela razmi\u0161ljati o tome kako se hrani, uspjela je izgubiti 8 kilograma masti i dobiti 3 kilograma mi\u0161i\u0107ne mase te oja\u010dati tijelo u cjelini.<\/span><\/span><\/div> <div class=\"result-shield-container tlid-copy-target\"><\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><\/div><\/div><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Trenutno je zadovoljna sobom, osje\u0107a se sretnom <\/strong>i drago joj je \u0161to je krenula putem samospoznaje i u\u010denja, a ne putem svakodnevnog izazova s novom dijetom. Svatko to mo\u017ee.<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Je li vam \u010dlanak pomogao razjasniti pitanje unosa energije?&nbsp;<\/strong>Prilikom izra\u010duna optimalnog unosa energije, podijelite s nama svoje zapa\u017eanja i mi\u0161ljenja u komentarima.&nbsp;<strong>Ako vam se \u010dlanak svidio, bit \u0107emo sretni ako ga podijelite i pomognete i drugima<\/strong>&nbsp;da uspje\u0161no smr\u0161ave.<\/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\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Dosta je bilo neuspje\u0161nih poku\u0161aja da izgubite kilograme ili dobijete mi\u0161i\u0107e. Pokazat \u0107emo vam kako da pravilno izra\u010dunate svoj unos energije za gubljenje kilograma ili za dobivanje mi\u0161i\u0107a, a tako\u0111er \u0107emo vam pru\u017eiti i jednostavni meni.<\/p>\n","protected":false},"author":65,"featured_media":187299,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6548,6836,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-240673","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-fitness-kalkulator-hr","9":"tag-makronutrijenti-hr","10":"tag-rast-misicne-mase-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>Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko i \u0161to biste trebali jesti kako biste izgubili kilograme? 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Izra\u010dunajte va\u0161 unos energije i makronutrijente za bolje fitness performanse, gubljenje kilograma ili dobivanje mi\u0161i\u0107a.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-10T12:44:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T12:39:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a?\",\"datePublished\":\"2021-05-10T12:44:34+00:00\",\"dateModified\":\"2024-04-25T12:39:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\"},\"wordCount\":4547,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"keywords\":[\"fitness kalkulator\",\"makronutrijenti\",\"rast mi\u0161i\u0107ne mase\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\",\"name\":\"Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"datePublished\":\"2021-05-10T12:44:34+00:00\",\"dateModified\":\"2024-04-25T12:39:39+00:00\",\"description\":\"Koliko i \u0161to biste trebali jesti kako biste izgubili kilograme? 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