{"id":252617,"date":"2021-05-06T15:23:40","date_gmt":"2021-05-06T13:23:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252617"},"modified":"2022-08-12T10:55:37","modified_gmt":"2022-08-12T08:55:37","slug":"kako-odabrati-najbolji-gainer-za-rast-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-gainer-za-rast-misica\/","title":{"rendered":"Kako odabrati najbolji gainer za 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-odabrati-najbolji-gainer-za-rast-misica\/#Sto_je_zapravo_gainer_i_po_cemu_se_razlikuje_od_proteina\" title=\"\u0160to je zapravo gainer i po \u010demu se razlikuje od proteina?\">\u0160to je zapravo gainer i po \u010demu se razlikuje od proteina?<\/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-odabrati-najbolji-gainer-za-rast-misica\/#Gainer_kao_izvor_energije_za_dobivanje_misicne_mase\" title=\"Gainer kao izvor energije za dobivanje (mi\u0161i\u0107ne) mase\">Gainer kao izvor energije za dobivanje (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-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-gainer-za-rast-misica\/#Kada_i_kako_je_najbolje_upotrebljavati_gainer\" title=\"Kada i kako je najbolje upotrebljavati gainer?\">Kada i kako je najbolje upotrebljavati gainer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-gainer-za-rast-misica\/#Cak_se_i_neke_zene_ne_moraju_bojati_konzumirati_gainer\" title=\"\u010cak se i (neke) \u017eene ne moraju bojati konzumirati gainer\">\u010cak se i (neke) \u017eene ne moraju bojati konzumirati gainer<\/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-odabrati-najbolji-gainer-za-rast-misica\/#Kako_odabrati_najbolji_gainer\" title=\"Kako odabrati najbolji gainer?\">Kako odabrati najbolji gainer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-gainer-za-rast-misica\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svatko od nas ima razli\u010dite ciljeve u fitnessu. Jedan je od naj\u010de\u0161\u0107ih gubitak vi\u0161ka masno\u0107e. Me\u0111utim, postoje i ljudi <strong>koji bi htjeli dobiti na te\u017eini i masi. U idealnom slu\u010daju, ne u masno\u0107ama, nego u mi\u0161i\u0107ima. <\/strong>To je uglavnom povezano s treningom snage, koji tako\u0111er zahtijeva unos dovoljne koli\u010dine kalorija. U tom je slu\u010daju, naravno, va\u017ena prehrana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ponekad se dogodi da <strong>\u010dak i uz bogatu prehranu, na kraju imate problem s ispunjavanjem unosa kalorija. <\/strong>Pogotovo ako osje\u0107ate da va\u0161 metabolizam radi izuzetno brzo, a velike porcije hrane mogu vam predstavljati izazov. Tu u igru ulazi pametna upotreba dodataka, a u ovom slu\u010daju, kvalitetni gainer najbolje obavlja posao. Nudi <strong>u\u010dinkovit na\u010din za pove\u0107anje unosa kalorija i opskrbu tijela kvalitetnim hranjivim sastojcima koji su potrebni za rast mi\u0161i\u0107a. <\/strong>Jeste li se ikad pitali kako odabrati pravi iz \u0161irokog asortimana gainera? Na\u0161 \u0107e vam \u010dlanak vrlo rado ponuditi savjet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-je-zapravo-gainer-i-po-cemu-se-razlikuje-od-proteina\"><span class=\"ez-toc-section\" id=\"Sto_je_zapravo_gainer_i_po_cemu_se_razlikuje_od_proteina\"><\/span>\u0160to je zapravo gainer i po \u010demu se razlikuje od proteina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo spomenuli na po\u010detku, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/gaineri-ugljikohidrati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainere<\/a> tra\u017ee oni koji \u017eele <strong>dobiti mi\u0161i\u0107nu masu, pove\u0107ati unos kalorija<\/strong> i tako pokriti energetske potrebe fizi\u010dki zahtjevnog na\u010dina \u017eivota. Na prvi pogled, izgleda vrlo sli\u010dno <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinima<\/a> u prahu. Glavna je razlika izme\u0111u njih u ukupnom sastavu. Gainer je <strong>u\u010dinkovita mje\u0161avina hranjivih sastojaka, bogata ne samo proteinima, nego uglavnom ugljikohidratima. <\/strong>U nekim slu\u010dajevima, <strong>sadr\u017ei i druge sastojke, kao \u0161to su klju\u010dni <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/multivitamin-vitality-complex-60-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini, minerali<\/a> ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/digezyme-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">probavni enzimi. <\/a><\/strong>U njegovom sastavu \u010desto mo\u017eete prona\u0107i <strong>kreatin ili druge aminokiseline koje podupiru rast mi\u0161i\u0107a ili sportsku u\u010dinkovitost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omjer ugljikohidrata i proteina u gainerima mo\u017ee se popeti i do 5 : 1, ovisno o njihovoj vrsti. Tako\u0111er mo\u017eete nai\u0107i na izraze <strong>blagi<\/strong> i <strong>jaki gainer. <\/strong>To su gaineri s manjim ili ve\u0107im udjelom ugljikohidrata i \u0161e\u0107era. Potonji tako\u0111er imaju ve\u0107i energetski sadr\u017eaj. <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-1124x749.jpg\" alt=\"Kako dobiti mi\u0161i\u0107e na zdrav na\u010din?\" class=\"wp-image-235346\" width=\"843\" height=\"562\" title=\"Kako dobiti mi\u0161i\u0107e na zdrav na\u010din?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5576.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Razliku izme\u0111u gainera i proteina najbolje je vidjeti gledaju\u0107i njihov sastav. Mo\u017eete vidjeti usporedbu nutritivnih vrijednosti <strong>jedne doze <\/strong>proteina (<a href=\"https:\/\/gymbeam.hr\/fuesix-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueSix<\/strong><\/a>) i gainera (<a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueGain<\/strong><\/a>) u sljede\u0107oj tablici:<\/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\">Nutritivne vrijednosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Protein Fuesix(1 doza = 30 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Protein FueSix (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gainer FueGain(1 doza = 126 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gainer FueGain (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">422 kJ \/ 100 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1408 kJ \/ 332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1975 kJ \/ 466 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1530 kJ \/ 361 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Od \u010dega zasi\u0107ene<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Od \u010dega \u0161e\u0107eri<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sastav gainera FueGain tako\u0111er je oboga\u0107en <strong>mikroniziranim <a href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" class=\"ek-link\">kreatinom monohidratom<\/a><\/strong>,&nbsp;<strong>vlaknima, <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a>, vitaminima i mineralima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tipi\u010dna doza gainera ima <strong>prosje\u010dno 500 kcal. <\/strong>Me\u0111utim, me\u0111u njima su i neki s kalorijskim sadr\u017eajem dvostruko ve\u0107im od preporu\u010dene doze. U njihovom sastavu mo\u017eemo prona\u0107i puno ugljikohidrata i manje masti. To je zato \u0161to je to <strong>optimalni sastav makronutrijenata ako vam je cilj dobiti na te\u017eini.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u0107enito, prilikom gubitka kilograma, smanjujemo ukupan unos energije, naj\u010de\u0161\u0107e i masti i ugljikohidrata. S druge strane, kad dobivamo na te\u017eini, pove\u0107avamo unos energije, idealno pomo\u0107u ugljikohidrate. Oni su<strong> glavni izvor energije za stanice i utje\u010du na lu\u010denje anaboli\u010dkog hormona \u2013 inzulina.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/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=\"29175,37804,43348,47308,46876,33046,545,48031,50773,51652,4412,4812,2935,4829,44734\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"gainer-kao-izvor-energije-za-dobivanje-misicne-mase\"><span class=\"ez-toc-section\" id=\"Gainer_kao_izvor_energije_za_dobivanje_misicne_mase\"><\/span>Gainer kao izvor energije za dobivanje (mi\u0161i\u0107ne) mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, sastav gainera <strong>bogat je uglavnom ugljikohidratima. <\/strong>Oni su <strong>glavni izvor energije. <\/strong>Ako poku\u0161avate dobiti na te\u017eini ili mi\u0161i\u0107noj masi, trebate vi\u0161e kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon zahtjevnog vje\u017ebanja, <strong>va\u017eno je da se mi\u0161i\u0107i \u0161to br\u017ee oporave. A ugljikohidrati su najbolji na\u010din za pohranu glikogena \u2013 izvora goriva. <\/strong>Naravno, proteini su tako\u0111er vrlo va\u017eni jer djeluju kao osnovni gradivni blokovi mi\u0161i\u0107a, poma\u017eu\u0107i im u rastu. <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prednosti upotrebe gainera uklju\u010duju <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[7][8][9]<\/span><strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Visoki kalorijski sadr\u017eaj iz visokokvalitetnih makronutrijenata<\/li><li>Visoki udio ugljikohidrata i proteina<\/li><li>Pomo\u0107 u izgradnji mi\u0161i\u0107a<\/li><li>Opskrbljivanje tijela energijom<\/li><li>Jednostavan na\u010din za dobivanje dovoljno energije (kalorija)<\/li><li>\u010cesto sadr\u017ee vitamine, minerale i vlakna<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u0107inu ljudi, pove\u0107ani unos ugljikohidrata zna\u010di da imaju vi\u0161e energije. Mogu <strong>trenirati vi\u0161e, zadr\u017eavaju\u0107i pritom visok intenzitet i te\u0161ko\u0107u. <\/strong>To je ono \u0161to je potrebno za <strong>pove\u0107anje mogu\u0107eg rasta mi\u0161i\u0107a.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/03\/pero-225-1124x750.jpg\" alt=\"Gainer kao izvor energije za dobivanje (mi\u0161i\u0107ne) mase\" class=\"wp-image-235369\" width=\"843\" height=\"563\" title=\"Gainer kao izvor energije za dobivanje (mi\u0161i\u0107ne) mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-225.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ovdje, me\u0111utim, treba napomenuti da <strong>pove\u0107anje mase tako\u0111er ovisi o na\u010dinu vje\u017ebanja i cjelokupnoj prehrani. <\/strong>Ako sporta\u0161i koji se bave intenzivnim vje\u017ebanjem ne dobivaju dovoljno ugljikohidrata, to \u0107e vjerojatno negativno utjecati na njihovu izvedbu i regeneraciju. Mnogi se tako\u0111er brinu zbog debljanja kad uzimaju gainer. \u010cinjenica je, me\u0111utim, da je to odre\u0111eno <strong>ukupnim unosom i potro\u0161njom energije neke osobe, a ne samim gainerom.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[5] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o va\u017enosti ugljikohidrata, preporu\u010dujemo na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jesu li ugljikohidrati nakon vje\u017ebanja ono \u0161to stvarno trebate?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kada-i-kako-je-najbolje-upotrebljavati-gainer\"><span class=\"ez-toc-section\" id=\"Kada_i_kako_je_najbolje_upotrebljavati_gainer\"><\/span>Kada i kako je najbolje upotrebljavati gainer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upotreba gainera zapravo <strong>ovisi o va\u0161im prehrambenim ciljevima i rasporedu treninga. <\/strong>Kako bi bio u\u010dinkovitiji i pomogao vam u izgradnji mi\u0161i\u0107a, najbolje ga je uzimati <span class=\"tadv-color\" style=\"color: #ff6600\">[12][13][14]<\/span>:<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-899x1124.jpg\" alt=\"Kada i kako je najbolje upotrebljavati gainer?\" class=\"wp-image-235381\" title=\"Kada i kako je najbolje upotrebljavati gainer?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/GYM_9409-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><strong>prije treninga:<\/strong> kako biste pove\u0107ali razinu energije, trebali biste konzumirati ugljikohidrate koji se lako apsorbiraju 30 \u2013 60 minuta prije treninga. Gainer mo\u017ee biti savr\u0161en na\u010din da ih dobijete.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>poslije treninga:<\/strong> to je vrijeme kad ste upravo potro\u0161ili veliku koli\u010dinu energije i va\u0161a se razina glikogena smanjila, stoga je treba nadopuniti.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>prije spavanja \/ ujutro:<\/strong> ako va\u0161oj prehrani nedostaje hranjivih tvari, va\u0161e tijelo mo\u017ee do\u0107i u kataboli\u010dno stanje jer tijekom spavanja ne prima hranu vi\u0161e od 6 sati. Stoga je vrlo va\u017eno osigurati mu hranjive sastojke prije spavanja i odmah nakon bu\u0111enja. To je posebno va\u017eno ako niste navikli doru\u010dkovati ili ako doru\u010dkujete kasnije tijekom dana te je pro\u0161lo puno sati od va\u0161eg posljednjeg obroka. Pijenje visokokvalitetnog gainera mo\u017ee imati sjajan u\u010dinak na taj konkretni problem.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>bilo kad tijekom dana:<\/strong> naro\u010dito ako ste toliko zauzeti tijekom dana da ne mo\u017eete jesti. U tim situacijama mo\u017eete konzumirati visokokvalitetni gainer, idealno u obliku sveobuhvatne mje\u0161avine, jednom ili dvaput dnevno kao zamjenu za obrok, \u0161to \u0107e vam pomo\u0107i da ispunite unos energije.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kako biste trebali konzumirati gainer? Dobra je metoda <strong>pomije\u0161ati ga s vodom. <\/strong>Me\u0111utim, ako \u017eelite <strong>vi\u0161e kalorija i hranjivih sastojaka, mo\u017eete zamijeniti vodu mlijekom. <\/strong>Prednost te kombinacije tako\u0111er je bolji ukus.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cak-se-i-neke-zene-ne-moraju-bojati-konzumirati-gainer\"><span class=\"ez-toc-section\" id=\"Cak_se_i_neke_zene_ne_moraju_bojati_konzumirati_gainer\"><\/span>\u010cak se i (neke) \u017eene ne moraju bojati konzumirati gainer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je gore re\u010deno, upotreba gainera <strong>preporu\u010duje se kao dodatni izvor kalorija za dobivanje na te\u017eini. <\/strong>Ta \u010dinjenica mo\u017ee upla\u0161iti mnoge \u017eene. Me\u0111utim, me\u0111u njima ima i onih koje imaju ne\u0161to druk\u010dije ciljeve u fitnessu. Upotreba gainera mo\u017ee <strong>dobro funkcionirati, naro\u010dito za dame koje vole aktivno provoditi vrijeme.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ne uklju\u010duje samo vje\u017ebanje u teretani, nego i <strong>CrossFit, trening snage i izdr\u017eljivosti, borila\u010dke vje\u0161tine ili \u010dak triatlon. <\/strong>Gainer je tako\u0111er odli\u010dan izbor za \u017eene, ali i za sve koji imaju problema s dobivanjem na te\u017eini. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kako-odabrati-najbolji-gainer\"><span class=\"ez-toc-section\" id=\"Kako_odabrati_najbolji_gainer\"><\/span>Kako odabrati najbolji gainer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odgovor na to izgleda posve jasan. Napokon, ako \u017eelite dobiti na masi, trebate samo ne\u0161to \u0161to \u0107e vam dati puno kalorija, zar ne? Pa, nije ba\u0161 tako i stvari su obi\u010dno malo slo\u017eenije. Pri odabiru najboljeg gainera koji bi ispunio va\u0161a o\u010dekivanja, morate obratiti pa\u017enju na nekoliko detalja <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [15][16] [17]<\/span>:<\/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=\"1-usredotocite-se-na-kvalitetan-sadrzaj-proteina\"><strong>1. Usredoto\u010dite se na kvalitetan sadr\u017eaj proteina<\/strong><\/h3>\n\n\n\n<p>Kad se poku\u0161avate udebljati, <strong>najbolje je da masa koju dobijete bude ona prava \u2013 mi\u0161i\u0107i, <\/strong> a ne masno\u0107a. Kako biste postigli taj cilj, morat \u0107ete pove\u0107ati unos kalorija i konzumirati <strong>optimalnu koli\u010dinu proteina. <\/strong>Njihov izvor trebao bi sadr\u017eavati <strong>sve esencijalne aminokiseline<\/strong> koje va\u0161e tijelo ne mo\u017ee proizvesti. Ako pogledamo odre\u0111ene koli\u010dine, za ve\u0107inu sporta\u0161a koji treniraju snagu to je <strong> 1,4 \u2013 2,0 g proteina po kilogramu tjelesne te\u017eine. <\/strong>Ako uzmemo primjer nekoga tko ima 70 kg, trebao bi unositi oko 98 \u2013 140 grama proteina dnevno. Pravilo je da <strong>\u0161to \u010de\u0161\u0107e trenirate, to biste vi\u0161e proteina trebali konzumirati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas tema unosa hranjivih sastojaka vi\u0161e zanima u smislu dobivanja mi\u0161i\u0107ne mase, pro\u010ditajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0160to jesti i kako vje\u017ebati kako biste napokon dobili mi\u0161i\u0107e.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"2-pazite-na-povecani-sadrzaj-secera\"><strong>2. <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"2\">Pazite na pove\u0107ani sadr\u017eaj \u0161e\u0107era<\/span><\/span><\/strong><\/h3>\n\n\n\n<p>Jednom se smatralo da su gaineri samo precijenjeni \u0161e\u0107er. To je zato \u0161to je najlak\u0161i na\u010din za pove\u0107anje koli\u010dine kalorija dodavanje puno \u0161e\u0107era u sastav gainera. To posebno vrijedi za manje skupe dodatke. Me\u0111utim, kvalitetan gainer <strong>osigurava hranjive sastojke iz \u010di\u0161\u0107ih izvora. <\/strong>To su uglavnom <strong>proteini i slo\u017eeni ugljikohidrati. <\/strong>Ve\u0107i sadr\u017eaj \u0161e\u0107era mo\u017ee biti u redu za sporta\u0161e, na primjer, prije ili tijekom sportskog nastupa. S druge strane, manja koli\u010dina \u0161e\u0107era idealna je u vrijeme kad se ne planirate baviti nikakvim sportskim izvedbama ili kad va\u0161a aktivnost zahtijeva samo malu koli\u010dinu energije.<\/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=\"3-visestruki-izvori-proteina-su-prednost\"><strong>3. Vi\u0161estruki izvori proteina su prednost<\/strong><\/h3>\n\n\n\n<p>Uz razli\u010dite nutritivne profile, razli\u010dite vrste proteina imaju i ne\u0161to razli\u010dita svojstva odnosno probavni u\u010dinak. Dobar je primjer uzimanje dvaju mlije\u010dnih proteina \u2013 sirutke i micelarnog kazeina, koji u tu svrhu \u010dine odli\u010dan par.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteini sirutke <strong>brzo se upijaju i daju va\u0161em tijelu to\u010dno ono \u0161to mu je potrebno u odre\u0111enom trenutku. <\/strong>Me\u0111utim, <a href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">micelarni kazein<\/a> mo\u017ee se zgru\u0161ati i stvoriti kuglu u \u017eelucu koja <strong>polako osloba\u0111a hranjive sastojke tijekom nekoliko sati. <\/strong>Zahvaljuju\u0107i kombinaciji proteina sirutke i micelarnog kazeina, va\u0161e \u0107e tijelo uvijek imati dovoljno potrebnih hranjivih sastojaka. \u0160to se ti\u010de gainera, u njima obi\u010dno mo\u017eemo prona\u0107i izvor proteina koji se sporo i brzo upijaju. U njihovom sastavu potra\u017eite, primjerice, <strong><a href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentrat<\/a>\/<a href=\"https:\/\/gymbeam.hr\/proteinski-izolati\" class=\"ek-link\">izolat sirutke<\/a> ili micelarni kazein koji smo upravo spomenuli.<\/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=\"4-ne-treba-zaboraviti-ni-probavne-enzime\"><strong>4. Ne treba zaboraviti ni probavne enzime<\/strong><\/h3>\n\n\n\n<p>Gainer u obliku kompleksa <a href=\"https:\/\/gymbeam.hr\/all-in-one\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mje\u0161avine &#8220;all-in-one&#8221;<\/strong><\/a> tako\u0111er bi trebao sadr\u017eavati potrebne probavne enzime. Oni poma\u017eu <strong>kod u\u010dinkovitog upijanja hranjivih sastojaka<\/strong> bez zna\u010dajnog optere\u0107enja procesa probave. Kao rezultat toga, tako\u0111er smanjuju <strong>vjerojatnost nadutosti.<\/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=\"5-na-kraju-potrazite-esencijalne-hranjive-sastojke\"><strong>5. Na kraju, potra\u017eite esencijalne hranjive sastojke<\/strong><\/h3>\n\n\n\n<p>Esencijalni hranjivi sastojci, tj. vitamini i minerali, mogu igrati <strong>va\u017enu ulogu u procesu ubla\u017eavanja manifestacija metaboli\u010dkog stresa izazvanog treningom. <\/strong>Multivitamini u visokokvalitetnim gainerima daju dovoljnu koli\u010dinu mikronutrijenata, koje tijelo sporta\u0161a uvelike tro\u0161i tijekom treninga. Opet, tu je naro\u010dito rije\u010d o sveobuhvatnim mje\u0161avinama, koje su se pokazale funkcionalnijima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-1124x751.jpg\" alt=\"Kako odabrati najbolji gainer?\" class=\"wp-image-235412\" width=\"843\" height=\"563\" title=\"Kako odabrati najbolji gainer?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/DSC06314-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sazetak\"><span class=\"ez-toc-section\" id=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gainer je <strong>na\u010din za pove\u0107anje kalorijskog unosa i opskrbu tijela hranjivim sastojcima potrebnima za rast mi\u0161i\u0107a. <\/strong>Sadr\u017ei proteine, ali se od proteinskih dodataka razlikuje uglavnom po <strong>ve\u0107em udjelu ugljikohidrata. <\/strong>Takozvane <strong>mje\u0161avine sve u jednom<\/strong> koje su dodatno oboga\u0107ene raznim <strong>vitaminima, mineralima, enzimima, aminokiselinama itd., <\/strong>tako\u0111er su vrlo u\u010dinkovite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u017dene<\/strong> koje vole aktivan stil \u017eivota ili trening snage tako\u0111er se <strong>ne moraju brinuti <\/strong>zbog upotrebe gainera. Me\u0111utim, prilikom odlu\u010divanja koji \u0107ete nabaviti, trebali biste se usredoto\u010diti na nekoliko parametara, uklju\u010duju\u0107i <strong>sadr\u017eaj kvalitetnih proteina iz nekoliko izvora, probavne enzime i druge esencijalne komponente. <\/strong>I zapamtite jednu stvar \u2013 ho\u0107ete li dobivati masno\u0107u ili mi\u0161i\u0107nu masu od gainera, ne ovisi isklju\u010divo o samom gaineru. Rije\u010d je o va\u0161em ukupnom unosu i potro\u0161nji energije \u2013 posebno o treningu snage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakvo je va\u0161e iskustvo s gainerima? Poma\u017eu li vam u postizanju unosa kalorija ili poku\u0161avate dobiti sve kalorije izravno iz prehrane? Podijelite svoja mi\u0161ljenja s nama u komentarima. Ako vam se svidio \u010dlanak, podijelite ga kako bi te zanimljive informacije mogle do\u0107i i do va\u0161ih prijatelja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako pove\u0107ati unos kalorija i udebljati se na zdrav na\u010din? Gainer mo\u017ee pomo\u0107i. U svom \u0107emo vam \u010dlanku savjetovati kako odabrati kvalitetan gainer i \u0161to on treba sadr\u017eavati.<\/p>\n","protected":false},"author":120,"featured_media":235637,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6524,7184,7244],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252617","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-energija-hr","10":"tag-rast-misicne-mase-hr","11":"tag-ugljikohidrati-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako odabrati najbolji gainer za rast mi\u0161i\u0107a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pove\u0107ati unos kalorija i udebljati se na zdrav na\u010din? 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