{"id":269203,"date":"2019-10-30T13:21:00","date_gmt":"2019-10-30T12:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269203"},"modified":"2025-11-10T17:16:38","modified_gmt":"2025-11-10T16:16:38","slug":"maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/","title":{"rendered":"Maltodekstrin i kako njime napraviti trening u\u010dinkovitiji"},"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\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/#Za_sto_se_maltodekstrin_koristi\" title=\"Za \u0161to se maltodekstrin koristi?\">Za \u0161to se maltodekstrin koristi?<\/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\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/#Gdje_cemo_ga_naci\" title=\"Gdje \u0107emo ga na\u0107i?\">Gdje \u0107emo ga na\u0107i?<\/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\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/#Kada_ga_rabiti\" title=\"Kada ga rabiti?\">Kada ga rabiti?<\/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\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/#Koji_je_ispravan_omjer_maltodekstrina_i_bjelancevina_poslije_treninga\" title=\"Koji je ispravan omjer maltodekstrina i bjelan\u010devina poslije treninga?\">Koji je ispravan omjer maltodekstrina i bjelan\u010devina poslije treninga?<\/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\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/#Maltodekstrin_ima_jednaku_kolicinu_kalorija_po_gramu_kao_secer\" title=\"Maltodekstrin ima jednaku koli\u010dinu kalorija po gramu kao \u0161e\u0107er\">Maltodekstrin ima jednaku koli\u010dinu kalorija po gramu kao \u0161e\u0107er<\/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\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/#Rizici_maltodekstrina_za_zdravlje\" title=\"Rizici maltodekstrina za zdravlje\">Rizici maltodekstrina za zdravlje<\/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\/maltodekstrin-i-kako-njime-napraviti-trening-ucinkovitiji\/#Maltodekstrin_utjece_na_razinu_secera_u_krvi\" title=\"Maltodekstrin utje\u010de na razinu \u0161e\u0107era u krvi\">Maltodekstrin utje\u010de na razinu \u0161e\u0107era u krvi<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eda nikada prije niste \u010duli za ovaj&nbsp;<strong>prehrambeni dodatak &#8211; maltodekstrin,&nbsp;<\/strong>ili ste se ve\u0107 susreli s mnogo stavova o njemu. U svakom slu\u010daju, najvjerojatnije ste se s maltodekstrinom susreli ili ga tijekom svog \u017eivota upotrijebili ve\u0107 nekoliko puta. Probajte odabrati pet namirnica koje su Vam pri ruci kod ku\u0107e i pro\u010ditajte etiketu sa sastojcima. Garantiramo Vam da \u0107e barem neke od njih sadr\u017eavati maltodekstrin. Maltodekstrin se <strong>\u010desto koristi kao dodatak u napitcima za sporta\u0161e.&nbsp;<\/strong>Neka istra\u017eivanja pokazuju da maltodekstrin kao prehrambeni dodatak&nbsp;<strong>mo\u017ee pomo\u0107i odr\u017eati anaerobnu energiju tijekom vje\u017ebanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Maltodekstrin je vje\u0161ta\u010dki \u0161e\u0107er&nbsp;<\/strong>(tako\u0111er poznat kao polisaharid) koji ima blagi, slatki okus. Obi\u010dno se proizvodi od kukuruza i p\u0161enice, ali mo\u017eemo ga dobiti tako\u0111er i od ri\u017ee, krumpira i manioke. Koristi se kao dodatna tvar u mnogim namirnicama, uklju\u010duju\u0107i za\u010dine, deserte ili \u010dips. Njegovo djelovanje na zdravlje ovisi o vrsti i koli\u010dini koju konzumirate. Jedna vrsta maltodekstrina je&nbsp;<strong>kompleksni ugljikohidrat koji sadr\u017eava kalorije.&nbsp;<\/strong>Druga vrsta &#8211;&nbsp;<strong>rezistentan maltodekstrin&nbsp;<\/strong>dolazi iz istog izvora, ali prolazi drugim na\u010dinom obradom kako ne bi bio probavljiv.&nbsp;<strong>Rezistentan maltodekstrin ne pru\u017ea energiju.&nbsp;<\/strong>Izraz maltodekstrin odnosi se na sve tvari dobivene hidrolizom \u0161kroba koje sadr\u017ee manje od 20 jedinica glukoze.&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-540098692.jpg\" alt=\"Maltodekstin u napitcima\" style=\"width:843px;height:562px\" title=\"Maltodekstin u napitcima\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Za_sto_se_maltodekstrin_koristi\"><\/span>Za \u0161to se maltodekstrin koristi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maltodekstrin se proizvodi uporabom enzima ili kiselina koje su potrebne za razgra\u0111ivanje \u0161kroba. Kona\u010dni rezultat je jednostavno probavljiv bijeli prah koji ima&nbsp;<strong>4 kalorije na gram.&nbsp;<\/strong>Kada se maltodekstrin doda u prehranu, zgu\u0161njava proizvod, sprje\u010dava kristaliziranje i poma\u017ee uzajamno vezati sastojke. Mo\u017eete ga na\u0107i u prehrambenim za\u010dinima, a tako\u0111er se koristi kao prehrambeni dodatak za sporta\u0161e i bodibildere kojima&nbsp;<strong>je \u0161e\u0107er potreban kao brzi izvor energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Taj isti \u0161krob biljnog podrijetla mo\u017ee imati ,preko dodatnog procesa, promijenjenu vrstu spojeva koji ve\u017eu jednu jedinicu \u0161e\u0107era uz drugu. Ljudsko tijelo ne sadr\u017ei enzime koji bi bili sposobni prekinuti ove spojeve, dakle ovaj proces mijenja maltodekstrin u oblik koji nismo sposobni probaviti. Ovaj <strong>rezistentan maltodekstrin ne sadr\u017ei kalorije i ne utje\u010de na razinu \u0161e\u0107era u krvi. Koristi se za pobolj\u0161anje okusa vje\u0161ta\u010dkih zasla\u0111iva\u010da.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U Europi se maltodekstrin proizvodi naro\u010dito od p\u0161enice,&nbsp;<\/strong>dok u&nbsp;<strong>Sjedinjenim Dr\u017eavama koriste kukuruz.&nbsp;<\/strong>Maltodekstrin proizveden od p\u0161enice mo\u017ee predstavljati zdravstvene probleme za ljude koji pate od celijakije zbog glutena koji se nalazi u p\u0161enici. No me\u0111utim, u ve\u0107ini slu\u010dajeva se tijekom procesa proizvodnje iz maltodekstrina u potpunosti ukloni protein glutena p\u0161enice \u0161to vodi do gotovo bezglutenskog proizvoda.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/wheat-GB.png\" alt=\"Maltodekstrin iz p\u0161enice\" style=\"width:843px;height:562px\" title=\"Maltodekstrin iz p\u0161enice\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gdje_cemo_ga_naci\"><\/span>Gdje \u0107emo ga na\u0107i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koristi se kao&nbsp;<strong>zgu\u0161njiva\u010d ili kao prehrambeni dodatak,&nbsp;<\/strong>jer je relativno jeftin. Mo\u017eete ga na\u0107i na etiketama proizvoda kao \u0161to su:<\/p>\n\n\n\n<p>\u2022 vo\u0107e u konzervi<\/p>\n\n\n\n<p>\u2022 deserti<\/p>\n\n\n\n<p>\u2022 instantni pudinzi<\/p>\n\n\n\n<p>\u2022 sosovi<\/p>\n\n\n\n<p>\u2022 dresing za salatu<\/p>\n\n\n\n<p>\u2022 napici u prahu<\/p>\n\n\n\n<p>\u2022 pecivo<\/p>\n\n\n\n<p>\u2022 jogurti<\/p>\n\n\n\n<p>\u2022 slatki\u0161i<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj sastojak koji se proizvodi od \u0161kroba na\u0107i \u0107emo i u&nbsp;<strong>proizvodima vlastite higijene&nbsp;<\/strong>poput raznih&nbsp;<strong>krema i kozmeti\u010dkih proizvoda za kosu.<\/strong>&nbsp;<em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-666159754.jpg\" alt=\"Maltodekstrin u hrani\" style=\"width:843px\" title=\"Maltodekstrin u hrani\"\/><\/figure>\n<\/div>\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=\"6860,6935,29952,47851,46174,50206,48622,50062,6937\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_ga_rabiti\"><\/span>Kada ga rabiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Nakon \u0161to se probudite<\/strong>&nbsp;&#8211; u nekim slu\u010dajevima mo\u017ee se \u010diniti kao najbolji na\u010din konzumacija brzih ugljikohidrata. Ujutro nakon \u0161to se probudite, Va\u0161e tijelo je nakon sati spavanja rije\u0161eno kalorija. U ovom slu\u010daju \u0107e Vam dodati dovoljno energije, a Vi <strong>mo\u017eete po\u010deti svoj dan puni energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Kratko prije treninga<\/strong>&nbsp;&#8211; vje\u017ebati nakon fizi\u010dki napornog dana nije jednostavno. Sigurno Vam se ve\u0107 vi\u0161e puta desilo da ste popili&nbsp;<a title=\"Stimulansi prije treninga GymBeam\" href=\"https:\/\/gymbeam.hr\/napitci-prije-treninga\" target=\"_blank\" rel=\"noopener noreferrer\">napitak prije treninga<\/a> 30 minuta prije treninga, no kada ste ve\u0107 bili spremni za trening, jo\u0161 uvijek niste osje\u0107ali nikakve stimuliraju\u0107e u\u010dinke. To mo\u017ee biti uzrokovano time \u0161to se Va\u0161e tijelo naviklo na dozu koju ste do sada uzimali. Sada imate tri mogu\u0107nosti &#8211; ili \u0107ete pove\u0107ati doziranje tog kojeg proizvoda, promijenit \u0107ete proizvod ili&nbsp;<strong>\u0107ete dodati&nbsp;<\/strong><strong><a title=\"Maltodekstrin GymBeam\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">maltodekstrin<\/a>&nbsp;kao izvor ekstra energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Tijekom dugog treninga<\/strong>&nbsp;(npr. maraton) maltodekstrin je izvrstan izbor kako dodati tijelu&nbsp;<strong>energiju bez osje\u0107aja dehidratacije. Ubrzava regeneraciju me\u0111u vje\u017ebama&nbsp;<\/strong>zahvaljuju\u0107i \u010demu mo\u017eete trenirati \u017ee\u0161\u0107e.&nbsp;<em><span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC_5771.JPG\" alt=\"Maltodekstrin: tijekom treninga\" style=\"width:843px;height:562px\" title=\"Maltodekstrin: tijekom treninga\"\/><\/figure>\n<\/div>\n\n\n<p><strong>4. Poslije treninga<\/strong>&nbsp;&#8211; glavni razlog za konzumaciju ugljikohidrata poslije treninga jeste&nbsp;<strong>dopuna sagorjenog mi\u0161i\u0107nog glikogena.&nbsp;<\/strong>Tijekom vje\u017ebanja&nbsp;<strong>glavni izvor energije je glikogen iz mi\u0161i\u0107a.&nbsp;<\/strong>Glikogenske zalihe su u obliku glukoze i sastoje se od dugih lanaca molekula glukoze s mnogim granama. Glukoza se otkine s lanca glikogena prema potrebi generiranja ATP koji transportira kemijsku energiju i va\u017ean je za mi\u0161i\u0107ne kontrakcije. Istra\u017eivanje je potvrdilo da najbolji na\u010din&nbsp;<strong>kako dopuniti glikogenske zalihe&nbsp;<\/strong>poslije treninga jeste \u0161to br\u017ee potro\u0161iti&nbsp;<strong>ugljikohidrate s visokim glikemijskim indeksom.&nbsp;<\/strong>To je jedan od razloga za\u0161to neki proteinski napici sadr\u017ee&nbsp;<strong>dekstrozu (\u0161e\u0107er koji stimulira maltodekstrin).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanje koje se bavilo iskoristivo\u0161\u0107u glikogena tijekom treninga pokazalo je da trening od&nbsp;6-20 setova koji traje otprilike&nbsp;15 do 30 minuta o\u0161te\u0107uje razine mi\u0161i\u0107nog glikogena \u010dak za&nbsp;<strong>30 do 40%<\/strong>. Ako visokointenzivan trening traje&nbsp;60 &#8211; 90 minuta, kao na primjer&nbsp;<strong>tabata, <\/strong>razine mi\u0161i\u0107nog glikogena bit \u0107e o\u0161te\u0107ene za dobrih&nbsp;<strong>60 &#8211; 75%<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_je_ispravan_omjer_maltodekstrina_i_bjelancevina_poslije_treninga\"><\/span>Koji je ispravan omjer maltodekstrina i bjelan\u010devina poslije treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nigdje ne\u0107ete saznati &#8220;ispravan&#8221; omjer kojeg biste se trebali pridr\u017eavati kada mije\u0161ate ova dva proizvoda.&nbsp;<strong>Va\u0161a tjelesna te\u017eina, intenzitet treninga i cilj&nbsp;<\/strong>jesu tri osnovna faktora koja u ovom slu\u010daju igraju va\u017enu ulogu. Op\u0107enito bismo kao optimalnu koli\u010dinu preporu\u010dili probati&nbsp;<strong>0.31g maltodekstrina na 1kg vlastite tjelesne te\u017eine&nbsp;<\/strong>ako je Va\u0161 cilj mr\u0161avljenje. Za gradnju mi\u0161i\u0107ne mase ovaj omjer jeste&nbsp;<strong>0.625g na 1kg vlastite tjelesne te\u017eine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Maltodekstrin i bjelan\u010devine trebali bi biti u omjeru&nbsp;<strong>2:1 tijekom gradnje mi\u0161i\u0107ne mase, a 1:1 kada mr\u0161avite.&nbsp;<\/strong>To zna\u010di, ako te\u017eite 70 kg i \u017eelite se udebljati, potrebno Vam je primiti&nbsp;43.75g maltodekstrina i otprilike 21 grama bjelan\u010devina. Naprotiv, za mr\u0161avljenje \u0107e Vam biti potrebno 21 grama maltodekstrina pomije\u0161anog sa 21 grama bjelan\u010devina. Bitno je primiti ovaj&nbsp;<strong>regeneracijski napitak do 30 minuta&nbsp;<\/strong>nakon zavr\u0161etka treninga, a zatim se sat poslije toga dobro najesti.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Pre-Workout-or-Post-Workout-Protein.jpg\" alt=\"Maltodekstrin nakon treninga\" style=\"width:843px\" title=\"Maltodekstrin nakon treninga\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Maltodekstrin_ima_jednaku_kolicinu_kalorija_po_gramu_kao_secer\"><\/span>Maltodekstrin ima jednaku koli\u010dinu kalorija po gramu kao \u0161e\u0107er<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maltodekstrin sadr\u017ei 4 ugljikohidrata na 1 gram &#8211; jednaka koli\u010dina kao saharoza ili \u0161e\u0107er. Njegov glikemijski indeks je, me\u0111utim, ne\u0161to ve\u0107i: <strong>106-136<\/strong>.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-833229890.jpg\" alt=\"Maltodekstrin ima isti broj kalorija kao i \u0161e\u0107er\" style=\"width:843px;height:562px\" title=\"Maltodekstrin ima isti broj kalorija kao i \u0161e\u0107er\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rizici_maltodekstrina_za_zdravlje\"><\/span>Rizici maltodekstrina za zdravlje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maltodekstrin ima visoki glikemijski indeks \u0161to zna\u010di da se&nbsp;<strong>razina \u0161e\u0107era u krvi mo\u017ee brzo pove\u0107ati.&nbsp;<\/strong>Studije izvedene na laboratorijskim mi\u0161evima pokazale su da je slatki maltodekstrin pobolj\u0161avao rast nezdravih bakterija koje o\u0161te\u0107uju crijeva i pove\u0107avaju nastanak upalnih oboljenja. Primjena maltodekstrina ima sli\u010dne nuspojave i zdravstvene rizike kao ve\u0107ina prehrambenih dodatnih sastojaka, npr. u slatki\u0161ima, industrijskim poluproizvodima, juhama, jogurtima i sli\u010dno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111u nuspojave mogu spadati:&nbsp;<\/strong>alergijske reakcije, neobja\u0161njivo debljanje ili nadimanje. Specifi\u010dne alergijske reakcije spojene s uzimanjem maltodekstrina obuhva\u0107aju osip, astmu, svrbe\u017e i pote\u0161ko\u0107e s disanjem. Ako se kod Vas pojave sli\u010dne ili druge nuspojave poslije konzumiranja maltodekstrina, trebali biste ga prestati uzimati i posavjetovati se o njegovom uzimanju s Va\u0161im lije\u010dnikom. Ako niste dovoljno aktivni kako biste sagorijevali kalorije maltodekstrina,&nbsp; njegovo uzimanje&nbsp;mo\u017ee dovsti do ne\u017eeljenog debljanja.&nbsp;<strong>Ove nuspojave mogu se pojaviti samo tijekom dugotrajnog i prekomjernog uzimanja maltodekstrina.&nbsp;<\/strong>&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Glykemicky_index-1.jpg\" alt=\"Maltodekstrin utje\u010de na razinu \u0161e\u0107era u krvi\" title=\"Maltodekstrin utje\u010de na razinu \u0161e\u0107era u krvi\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Maltodekstrin_utjece_na_razinu_secera_u_krvi\"><\/span>Maltodekstrin utje\u010de na razinu \u0161e\u0107era u krvi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Unato\u010d tomu da maltodekstrin ima samo blag, ako uop\u0107e, sladunjav okus, radi se o ugljikohidratu.&nbsp;<strong>Za dijabeti\u010dare je veoma bitno da znaju da utje\u010de na razinu \u0161e\u0107era u krvi.&nbsp;<\/strong>No me\u0111utim, prije nego \u0161to se maltodekstrin probavi mora pro\u0107i jetrom kako bi se spojevi me\u0111u molekulama glukoze razdvojili. Dakle&nbsp;<strong>brzina njegovog u\u010dinka dopune glikogena jeste sporija nego kod dekstroze.&nbsp;<\/strong>Zbog toga \u0161to se metabolizira sporije&nbsp;<strong>ne\u0107e imati tako brz utjecaj na razinu \u0161e\u0107era u krvi kao dekstroza i ne\u0107e se smanjiti tako brzo.&nbsp;<\/strong>Dakle, ne\u0107e uzrokovati osje\u0107aj umora.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Osobn\u011b pou\u017e\u00edv\u00e1m maltodextrin jako jeden ze zdroj\u016f energie p\u0159ed a po tr\u00e9ninku u\u017e del\u0161\u00ed dobu. Zkusil jsem si s\u00e1m na sob\u011b u\u017e\u00edv\u00e1n\u00ed <strong>p\u0159ed tr\u00e9ninkem, b\u011bhem tr\u00e9ninku i po tr\u00e9ninku.<\/strong> Dokonce jsem vyzkou\u0161el i v\u0161echny t\u0159i spolu. Pomoc\u00ed <a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flexibiln\u00edho stravov\u00e1n\u00ed nebo IIFYM<\/a> jsem si to prost\u011b um\u011bl zakomponovat do sv\u00e9ho j\u00eddeln\u00ed\u010dku, ani\u017e jsem p\u0159ibral extra z\u00e1soby tuku. P\u0159ed tr\u00e9ninkem jsem si ud\u011blal p\u0159edtr\u00e9ninkov\u00fd mix, kter\u00fd sest\u00e1val z <a href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maltodextrinu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\">BCAA<\/a>, <a href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noreferrer noopener\">aminokyselin<\/a>, <a href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" rel=\"noreferrer noopener\">argininu<\/a>, <a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\">kreatinu<\/a> a <a href=\"https:\/\/gymbeam.hr\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\">beta-alaninu.<\/a> Tato <strong>kombinace mi dodala energii,<\/strong> kterou jsem p\u0159ed tr\u00e9ninkem a na za\u010d\u00e1tku tr\u00e9ninku v\u017edy pot\u0159eboval, abych se c\u00edtil dostate\u010dn\u011b nabuzen\u00fd a p\u0159ipraven\u00fd d\u00e1t ze sebe co nejv\u00edce energie. Druh\u00fd koktejl byl z maltodextrinu a ochucen\u00fdch BCAA, co\u017e mi <strong>dod\u00e1valo pocit sv\u011b\u017eesti a energii<\/strong> cvi\u010dit stejn\u011b od za\u010d\u00e1tku a\u017e do konce. Posledn\u00ed drink se skl\u00e1dal op\u011bt z maltodextrinu a <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\">syrov\u00e1tkov\u00e9ho proteinu<\/a> v pom\u011bru 2:1, <a href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noreferrer noopener\">glutaminu<\/a> a kreatinu, aby byl dosa\u017een\u00fd <strong>maxim\u00e1ln\u00ed anabolick\u00fd efekt po katabolismu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako sam po\u010deo dodavati mnogo ugljikohidrata da izgradim mi\u0161i\u0107nu masu, ne\u017eeljeno sam se udebljao. Dakle, morao sam smanjiti koli\u010dinu ugljikohidrata i maltodekstrina prije treninga. Zahvaljuju\u0107i ovome testu sam otkrio kako maltodekstrin djeluje na moje tijelo i saznao sam koliko grama kada koristiti kako bih maksimalno iskoristio svoje treninge.&nbsp;<strong>Najve\u0107u promjenu sam osje\u0107ao poslije treninga kada se zahvaljuju\u0107i maltodekstrinu poslije treninga nisam osje\u0107ao toliko iscrpljen&nbsp;<\/strong>kao kod obi\u010dnog samo proteinskog napitka poslije treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadam se da sam Vam ovim \u010dlankom odgovorio na Va\u0161a pitanja o maltodekstrinu. U slu\u010daju da ne, napi\u0161ite ih&nbsp;<strong>u komentare, jednako kao i Va\u0161a mi\u0161ljenja.&nbsp;<\/strong>Ako Vam se ovaj \u010dlanak svidio,&nbsp;<strong>ne zaboravite ga podijeliti sa svojim prijateljima.<\/strong><\/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\"><a href=\"https:\/\/gymbeam.com\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maltodekstrin-\u0161ta je, kako se proizvodi, \u010dime se razlikuje od dekstroze i koliko ga uzimati? Poznajete prednosti i rizike koje donosi Va\u0161em tijelu i treninzima?<\/p>\n","protected":false},"author":25,"featured_media":143309,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6680,7244,7268],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-269203","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-kalorije-hr","10":"tag-ugljikohidrati-hr","11":"tag-zasladivaci-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>Maltodekstrin i kako njime napraviti trening u\u010dinkovitiji - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Maltodekstrin-\u0161ta je, kako se proizvodi, \u010dime se razlikuje od dekstroze i koliko ga uzimati? 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