{"id":248393,"date":"2019-10-02T06:44:00","date_gmt":"2019-10-02T04:44:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248393"},"modified":"2023-08-04T11:31:29","modified_gmt":"2023-08-04T09:31:29","slug":"kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/","title":{"rendered":"Kako alkohol utje\u010de na mr\u0161avljenje, regeneraciju i rast 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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#1_Dobivanje_na_tezini\" title=\"1. Dobivanje na te\u017eini\">1. Dobivanje na te\u017eini<\/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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#2_Dehidracija\" title=\"2. Dehidracija\">2. Dehidracija<\/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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#3_Smanjena_proizvodnja_energije\" title=\"3. Smanjena proizvodnja energije\">3. Smanjena proizvodnja energije<\/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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#4_Rast_i_regeneracija_misica_bit_ce_tezi\" title=\"4. Rast i regeneracija mi\u0161i\u0107a bit \u0107e te\u017ei\">4. Rast i regeneracija mi\u0161i\u0107a bit \u0107e te\u017ei<\/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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#5_Smanjuje_razinu_hormona\" title=\"5. Smanjuje razinu hormona\">5. Smanjuje razinu hormona<\/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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#6_Unistava_imunoloski_sustav\" title=\"6. Uni\u0161tava imunolo\u0161ki sustav\">6. Uni\u0161tava imunolo\u0161ki sustav<\/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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#Samo_%E2%80%9Ena_jedno%E2%80%9C\" title=\"Samo \u201ena jedno\u201c\">Samo \u201ena jedno\u201c<\/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-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/#Nekoliko_savjeta_za_kraj\" title=\"Nekoliko savjeta za kraj&nbsp;\">Nekoliko savjeta za kraj&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017ee li se <strong>zdravi sport<\/strong> kombinirati <strong>s nezdravom konzumacijom alkohola<\/strong>? Ako ste jedna od osoba koja ve\u0107inu svog slobodnog vremena provodi u teretani, sigurno ste si \u010desto postavili ovo pitanje. Vrijedi li naporan rad kroz cijeli tjedan kada u petak nave\u010der odete u bar i <strong>sav va\u0161 trud uni\u0161ti<\/strong> jedna \u010da\u0161a? Pogledajmo zajedno \u0161to sve <strong>uzrokuje konzumiranje alkohola u organizmu sporta\u0161a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"1-dobivanje-na-tezini\"><span class=\"ez-toc-section\" id=\"1_Dobivanje_na_tezini\"><\/span>1. Dobivanje na te\u017eini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije tajna da alkohol u sebi krije mnogo<strong> \u0161e\u0107era i kalorija<\/strong> \u0161to rezultira debljanjem. Me\u0111utim, to nije jedini razlog za\u0161to va\u0161 broj kilograma raste nakon burne no\u0107i. Koji drugi \u010dimbenici povezani s konzumiranjem alkohola uzrokuju <strong>debljanje<\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"tekuce-kalorije\">Teku\u0107e kalorije<\/h3>\n\n\n\n<p>Alkohol mo\u017ee&nbsp;uzrokovati <strong>dobivanje na te\u017eini<\/strong> jednostavno zato \u0161to <strong>sadr\u017ei kalorije<\/strong>. U stvari, jedno pi\u0107e ne sadr\u017ei samo etanol, ve\u0107 i <strong>aditive<\/strong> za postizanje boljeg okusa i boje. Oni su uglavnom <strong>puni ugljikohidrata i \u0161e\u0107era<\/strong>. Osim toga, \u0161to vi\u0161e % sadr\u017ei \u010disti alkohol, to se u njemu nalazi vi\u0161e kalorija. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alkoholna pi\u0107a k tome i <strong>blokiraju metabolizam<\/strong> zbog \u010dega kasnije imate problem s preradom i razgradnjom masti. Zbog toga se kalorije iz alkohola <strong>smatraju praznima<\/strong>. To zna\u010di da <strong>nemaju prehrambene vrijednosti i ne sadr\u017ee hranjive tvari<\/strong> korisne za zdrav metabolizam. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer,<strong> mije\u0161ana pi\u0107a<\/strong> ne sadr\u017ee samo alkohol, ve\u0107 i druge teku\u0107ine \u010dime <strong>pove\u0107avaju ukupni&nbsp; unos kalorija<\/strong> Kokteli poput Pi\u00f1a colade <strong>sadr\u017ee masti,<\/strong> vino ili pivo pak imaju <strong>visoki udio ugljikohidrata.&nbsp;<\/strong>Zbog ovih \u010dimbenika ne treba zaboraviti ni na najtipi\u010dnije obilje\u017eje unosa velikih koli\u010dina kalori\u010dnog alkohola, a to je tzv.<strong> &#8220;pivski trbuh&#8221;. <\/strong>Nije lako rije\u0161iti ga se i ko\u0161tat \u0107e vas jako puno vremena i napornih vje\u017ebi u teretani. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/beer-2439237_1920.jpg\" alt=\"Teku\u0107e kalorije i dobijanje na te\u017eini\" width=\"843\" height=\"562\" title=\"Teku\u0107e kalorije i dobijanje na te\u017eini\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"povecanje-apetita\">Pove\u0107anje apetita<\/h3>\n\n\n\n<p>Jo\u0161 jedan razlog za\u0161to dolazi do debljanja kada pijete alkohol je &#8211; <strong>prejedanje<\/strong>. Sigurno ste kod sebe primijetili da vam se nakon burne no\u0107i <strong>apetit dramati\u010dno pove\u0107ao.<\/strong> Alkohol je, naime,<strong> stimulator apetita<\/strong> pa ako pijete vjerojatno je da \u0107ete pojesti mnogo vi\u0161e. Osim toga, visoki postoci alkohola u krvi <strong>zasjenit \u0107e va\u0161u prosudbu<\/strong> te \u0107ete, prije nego za zdravom hranom, posegnuti za onom <strong>visokokalori\u010dnom i nezdravom<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/StockSnap_583PFOMXG5.jpg\" alt=\"Pove\u0107anje apetita\" width=\"843\" height=\"498\" title=\"Pove\u0107anje apetita\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"mast-u-jetri\">Mast u jetri<\/h3>\n\n\n\n<p>Previ\u0161e alkohola mo\u017ee se pretvoriti u <strong>mast u jetri<\/strong>. Ona \u0107e se kasnije pretvoriti u <strong>mast u va\u0161oj krvi<\/strong> i vjerojatno \u0107e se skladi\u0161titi kao <strong>tjelesna mast<\/strong> koju va\u0161e tijelo vi\u0161e ne prera\u0111uje. Uz to, alkohol <strong>potiskuje sredi\u0161nji \u017eiv\u010dani sustav<\/strong> \u0161to usporava sve funkcije va\u0161eg tijela, a samim time i <strong>funkcije jetre<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"45286,55885,80965\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"2-dehidracija\"><span class=\"ez-toc-section\" id=\"2_Dehidracija\"><\/span>2. Dehidracija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dehidracija uzrokuje puno nuspojava<\/strong> u tijelu. Od osje\u0107aja umora i slabosti koja uzrokuje slabe tjelesne performanse, od porasta osje\u0107aja gladi sve do poreme\u0107aja sposobnosti mi\u0161i\u0107nih stanica da proizvode ATP. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alkohol mo\u017ee <strong>pogor\u0161ati dehidraciju <\/strong>jer utje\u010de na funkcioniranje bubrega i naru\u0161ava regulaciju elektrolita i teku\u0107ina u tijelu. K tome, alkohol ima <strong>diureti\u010dko djelovanje<\/strong>, \u0161to rezultira <strong>\u010de\u0161\u0107im pra\u017enjenjem<\/strong>. Uz mokra\u0107u, me\u0111utim, iz tijela se ne uklanjaju samo alkohol i voda, ve\u0107 i va\u017eni hranjivi sastojci koje tijelo nije uspjelo preraditi. Kada je tijelo dehidrirano, pove\u0107ava se vjerojatnost ozljeda mi\u0161i\u0107no-ko\u0161tanog sustava. To mo\u017ee u kona\u010dnici dovesti do <strong>naru\u0161enja plana treninga<\/strong>, smanjenja vremena vje\u017ebanja i rasta mi\u0161i\u0107ne mase. <span style=\"color: #ff6600;\">[4] [5]<\/span> O potrebi hidratacije za sporta\u0161e saznat \u0107ete vi\u0161e u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidratacija prije, tijekom i poslije treninga i kako izbje\u0107i dehidraciju.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IGI_7072.jpg\" alt=\"Alkohol i dehidracija\" width=\"843\" height=\"562\" title=\"Alkohol i dehidracija\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"3-smanjena-proizvodnja-energije\"><span class=\"ez-toc-section\" id=\"3_Smanjena_proizvodnja_energije\"><\/span>3. Smanjena proizvodnja energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nekim slu\u010dajevima <strong>unos alkohola mo\u017ee utjecati na sintezu glikogena<\/strong> koji je izvor energije i igra va\u017enu ulogu u vje\u017ebanju. Me\u0111utim, to nije jedini u\u010dinak alkohola zbog kojeg sporta\u0161i mogu imati nisku razinu energije tijekom treninga. Alkohol mo\u017ee pridonijeti <strong>povi\u0161enju krvnog tlaka i otkucaja srca<\/strong> \u0161to tijekom aerobnih aktivnosti mo\u017ee rezultirati manje u\u010dinkovitim treningom i gubitkom motivacije.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er se pokazalo da sporta\u0161i koji konzumiraju alkohol nakon treninga imaju <strong>ni\u017eu sintezu bjelan\u010devina<\/strong> u usporedbi sa sporta\u0161ima koji uop\u0107e ne piju. Sinteza bjelan\u010devina pove\u0107ava rast mi\u0161i\u0107a i poma\u017ee u mi\u0161i\u0107noj regeneraciji. Me\u0111utim, istra\u017eiva\u010di vjeruju da taj odnos <strong>ovisi o dozi alkohola<\/strong>, \u0161to zna\u010di da su inhibitorni u\u010dinci na sintezu bjelan\u010devina to ve\u0107i \u0161to vi\u0161e alkohola uzimate. <span style=\"color: #ff6600;\">[6] [7]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_7.jpg\" alt=\"Smanjena proizvodnja energije\" width=\"843\" height=\"562\" title=\"Smanjena proizvodnja energije\"\/><\/figure><\/div>\n\n\n\n<p>Me\u0111utim, ne treba zaboraviti ni na stari poznati <strong>\u201cmamurluk\u201d nakon burne no\u0107i.<\/strong> Glavobolja, bol u \u017eelucu ili umor su, naime, naj\u010de\u0161\u0107i razlozi za izostavljanje treninga. Kao \u0161to svi dobro znamo, <strong>izostavljeni trening = gubitak motivacije. <\/strong>Stoga je vjerojatnije da \u0107e va\u0161 sljede\u0107i posjet teretani biti odgo\u0111en. <span style=\"color: #ff6600;\">[6]<\/span> Jedno od rje\u0161enja kako nakon burne no\u0107i nakupiti barem malo energije prije trening je konzumacija <a title=\"RTD napitci\" href=\"https:\/\/gymbeam.hr\/rtd-napitci\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">RTD napitaka za prije treninga<\/a> i <a title=\"Ionski napitci\" href=\"https:\/\/gymbeam.hr\/jonske-napitke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ionskih napitaka<\/a> za nadopunu elektrolita.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"4-rast-i-regeneracija-misica-bit-ce-tezi\"><span class=\"ez-toc-section\" id=\"4_Rast_i_regeneracija_misica_bit_ce_tezi\"><\/span>4. Rast i regeneracija mi\u0161i\u0107a bit \u0107e te\u017ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alkohol ima vrlo negativne u\u010dinke na rast mi\u0161i\u0107ne mase.&nbsp;To je uzrokovano <strong>sintezom bjelan\u010devina<\/strong> koja je pokreta\u010dka snaga rasta mi\u0161i\u0107a i regeneracije tijela tijekom vje\u017ebanja. Prema jednom istra\u017eivanju konzumacija alkohola <strong>naru\u0161ava regeneraciju<\/strong> i oporavak <strong>mi\u0161i\u0107a<\/strong>. Konkretno, brzina sinteze bjelan\u010devina imala je smanjene vrijednosti nakon \u0161to su sudionici u istra\u017eivanju <strong>unijeli veliku koli\u010dinu alkohola<\/strong> u roku od 8 sati od vje\u017ebanja. Pogotovo kad sudionici nisu istovremeno konzumirali nikakve proteine. Istra\u017eiva\u010di su tako\u0111er zaklju\u010dili da ni dovoljna koli\u010dina proteina nije mogla prevladati <strong>negativan utjecaj alkohola na sintezu bjelan\u010devina<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[8] [9]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_16.jpg\" alt=\"Rast i regeneracija mi\u0161i\u0107a bit \u0107e te\u017ei\" width=\"843\" height=\"562\" title=\"Rast i regeneracija mi\u0161i\u0107a bit \u0107e te\u017ei\"\/><\/figure><\/div>\n\n\n\n<p>Drugi razlog za\u0161to alkohol <strong>spre\u010dava rast mi\u0161i\u0107a<\/strong> je u tome \u0161to <strong>zaustavlja razgradnju <\/strong>va\u017enih<strong> hranjivih tvari<\/strong> kao \u0161to su \u017eeljezo i kalcij koji sudjeluju u u\u010dvr\u0161\u0107ivanju i opu\u0161tanju mi\u0161i\u0107a. <span style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"5-smanjuje-razinu-hormona\"><span class=\"ez-toc-section\" id=\"5_Smanjuje_razinu_hormona\"><\/span>5. Smanjuje razinu hormona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pijenje alkohola mo\u017ee&nbsp;naglo <strong>smanjiti<\/strong> ili pak <strong>pove\u0107ati<\/strong> razinu nekih va\u017enih hormona. Dakle, kakav <strong>negativan utjecaj<\/strong> ima na njih?<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2.jpeg\" alt=\"Smanjuje razinu testosterona\" title=\"Smanjuje razinu testosterona\"\/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\" id=\"hormon-rasta\">Hormon rasta<\/h3>\n\n\n\n<p>Hormon rasta <strong>stimulira pretvorbu <\/strong>i sintezu proteina tijekom i nakon vje\u017ebanja. Osim toga, ovaj hormon zna\u010dajno <strong>poma\u017ee u reguliranju metabolizma<\/strong>, no alkohol na njega mo\u017ee utjecati izrazito negativno. Hormon rasta se izlu\u010duje prete\u017eno u kasnim no\u0107nim satima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S obzirom na to, alkohol ima tendenciju <strong>da poremeti prirodne ritmove spavanja<\/strong> i na taj na\u010din mo\u017ee smanjiti koli\u010dinu hormona rasta koji se osloba\u0111a za \u010dak 70%.<span style=\"color: #ff6600;\">&nbsp;[10] [11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"testosteron\">Testosteron<\/h3>\n\n\n\n<p>Testosteron je anaboli\u010dki hormon koji zna\u010dajno utje\u010de na <strong>razgradnju masti<\/strong> te doprinosi stvaranju mi\u0161i\u0107a. <strong>Me\u0111utim, <\/strong><strong>alkohol zaustavlja taj u\u010dinak. <\/strong><span style=\"color: #ff6600;\">[13] <\/span>\u0160to je ni\u017ea razina testosterona u krvi to su i \u010dovjekovi mi\u0161i\u0107i manji. U jednom istra\u017eivanju zdravim mladi\u0107ima su davali 1,5 g etanola po kg tjelesne te\u017eine. Otkrili su da im se razina testosterona <strong>smanjila u prosjeku za 23%<\/strong> izme\u0111u 10 i 16 sati nakon \u0161to su po\u010deli piti. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod mu\u0161karaca ovisnih o alkoholu ne samo da se pokazala zna\u010dajno ni\u017ea razina testosterona, ve\u0107 i vi\u0161e razine estrogena. Visoka razina estrogena razlog je zbog kojeg se kod mu\u0161karaca koji piju puno alkohola razvija <strong>ginekomastiju, odnosno takozvane mu\u0161ke dojke.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"kortizol\">Kortizol<\/h3>\n\n\n\n<p>Studije pokazuju da alkohol ima ogroman utjecaj i na <strong>hormon stresa &#8211; kortizol<\/strong>. Visoka razina ovog hormona <strong>negativno utje\u010de ne samo na regeneraciju<\/strong>, ve\u0107 i na visoki krvni tlak. Tako\u0111er, kod dugoro\u010dno povi\u0161enih razina mo\u017ee pridonijeti <strong>razvoju dijabetesa i skladi\u0161tenju opasnih visceralnih masno\u0107a.<\/strong> Jedno je istra\u017eivanje pokazalo da je 4 sata nakon posljednjeg pi\u0107a kortizol porastao za 152%. Tako se pokazalo da alkohol pove\u0107ava hormon stresa kortizol koji mo\u017ee <strong>smanjiti razinu hormona rasta<\/strong> i do 72%. <span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"6-unistava-imunoloski-sustav\"><span class=\"ez-toc-section\" id=\"6_Unistava_imunoloski_sustav\"><\/span>6. Uni\u0161tava imunolo\u0161ki sustav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imunolo\u0161ki sustav sastoji se od ogromne koli\u010dine stanica, tkiva i nositelja koji imaju klju\u010dnu ulogu u <strong>za\u0161titi organizma<\/strong> od infekcija. Jaki imunolo\u0161ki sustav ne samo da pove\u0107ava performanse tijekom treninga, ve\u0107 i poma\u017ee sporta\u0161ima <strong>da izbjegnu bolesti i ozljede. <\/strong>One mogu sprije\u010diti sagorijevanje masti i rast mi\u0161i\u0107ne mase. Alkohol, posebno konzumacija velike koli\u010dine alkohola, <strong>mo\u017ee o\u0161tetiti ina\u010de jak imunolo\u0161ki sustav.<\/strong> <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_kamca_7.jpg\" alt=\"Uni\u0161tava imunolo\u0161ki sustav\" width=\"843\" height=\"567\" title=\"Uni\u0161tava imunolo\u0161ki sustav\"\/><\/figure><\/div>\n\n\n\n<p>Kao \u0161to smo spomenuli, alkohol nije nutritivni izvor kalorija. Smanjuje razinu <strong>vitamina B, cinka, magnezija<\/strong> i drugih va\u017enih vitamina i minerala. To mo\u017ee uzrokovati da imunitet s vremenom<strong> pati upravo zbog lo\u0161e prehrane.<\/strong> Kad god konzumirate alkohol, osigurajte se da nakon toga unesete i potrebne&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\"vitamine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a> i <a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\"minerale. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale.<\/a><\/strong><span style=\"color: #ff6600;\"> [17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"samo-na-jedno\"><span class=\"ez-toc-section\" id=\"Samo_%E2%80%9Ena_jedno%E2%80%9C\"><\/span>Samo \u201ena jedno\u201c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priznajte, jeste li nekad izgovorili ovu re\u010denicu? <em>\u201cIdem samo na jedno, draga.\u201d<\/em> No, iz jednog budu dva, iz dva tri i tako mo\u017eemo nastaviti dalje. Stoga je va\u017eno shvatiti da \u010dak i <strong>jedna \u010da\u0161a<\/strong> mo\u017ee stvoriti ozbiljne probleme na putu do zdravog na\u010dina \u017eivota. Na primjer, znate li koliko se kalorija skriva u <strong>jednoj boci \u0161ampanjca<\/strong>? To\u010dno onoliko koliko sadr\u017ei jedna polovica pizze. <span style=\"color: #ff6600;\">[19]<\/span> Pogledajmo koliko kalorija sadr\u017ei jedna \u010da\u0161a tipi\u010dnog alkoholnog pi\u0107a:<\/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 is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Pi\u0107e<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Koli\u010dina<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Koli\u010dina kalorija<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160ampanjac<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Crveno vino<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bijelo vino<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">164 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rum 35 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Votka 40 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">96-100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pivo 10<strong>\u00b0<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">500 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">185 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"nekoliko-savjeta-za-kraj\"><span class=\"ez-toc-section\" id=\"Nekoliko_savjeta_za_kraj\"><\/span>Nekoliko savjeta za kraj&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovim \u010dlankom sigurno vam nismo htjeli davati poduku o tome koliko je alkohol lo\u0161 te da ga nikad ne biste trebali piti. Me\u0111utim, bitno je shvatiti da <strong>sve \u0161to je previ\u0161e &#8211; \u0161teti,<\/strong> i da biste pi\u0107u definitivno trebali pristupiti<strong> s mjerom i oprezom<\/strong>. Me\u0111utim, ako ste odlu\u010dili popiti to neko pi\u0107e na sljede\u0107oj zabavi i \u017eelite izbje\u0107i gore spomenute u\u010dinke alkohola, poku\u0161ajte se voditi <strong>na\u0161im savjetima:&nbsp;<\/strong><\/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\"><li>tijekom konzumiranja alkohola <strong>izbjegavajte hranu s visokim sadr\u017eajem ugljikohidrata i masti.<\/strong> Dr\u017eite se radije proteina i povr\u0107a.<\/li><li><strong>dajte prednost suhom bijelom vinu<\/strong> koje ima manje kalorija i manji postotak alkohola<\/li><li><strong>izbjegavajte mije\u0161ana pi\u0107a<\/strong> jer sadr\u017ee puno \u0161e\u0107era te su ukusna, zbog \u010dega sigurno ne\u0107ete stati samo na jednoj \u010da\u0161i<\/li><li>op\u0107enito vrijedi da biste trebali unijeti <strong>maksimalno 5 g alkohola po kilogramu tjelesne te\u017eine.<\/strong> Ta koli\u010dina \u0107e vas dr\u017eati na sigurnom od negativnih u\u010dinaka povezanih s gubitkom mi\u0161i\u0107a, pove\u0107anjem masti i problemima s performansama.<\/li><li>ako trebate birati ho\u0107ete li unijeti alkohol prije ili nakon treninga, birajte <strong>konzumaciju nakon treninga<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/group-of-people-doing-cheers-544961.jpg\" alt=\"Uni\u0161tava imunolo\u0161ki sustav\" width=\"843\" height=\"562\" title=\"Uni\u0161tava imunolo\u0161ki sustav\"\/><\/figure><\/div>\n\n\n\n<p>Vjerujemo da ste doznali sve potrebne informacije o tome kakve <strong>u\u010dinke alkohol ima na sporta\u0161e vezano uz dobivanje mi\u0161i\u0107a i mr\u0161avljenje.<\/strong> Ako vam se \u010dlanak svidio, bit \u0107e nam drago da ga podr\u017eite <strong>lajkom i dijeljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Alkohol ima nekoliko \u0161tetnih u\u010dinaka na tjelesne performanse i tijelo sporta\u0161a. Pro\u010ditajte za\u0161to teku\u0107e kalorije uzrokuju dobivanje na te\u017eini i gubitak mi\u0161i\u0107a.<\/p>\n","protected":false},"author":25,"featured_media":79674,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6620,7184,7208,7634],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-248393","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-hidratacija-hr","9":"tag-rast-misicne-mase-hr","10":"tag-regeneracija-hr","11":"tag-zdrav-nacin-zivota-hr","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako alkohol utje\u010de na mr\u0161avljenje, regeneraciju i rast mi\u0161i\u0107a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alkohol ima nekoliko \u0161tetnih u\u010dinaka na tjelesne performanse i tijelo sporta\u0161a. 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