{"id":277544,"date":"2019-02-25T07:51:00","date_gmt":"2019-02-25T06:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277544"},"modified":"2025-05-20T16:42:07","modified_gmt":"2025-05-20T14:42:07","slug":"koliko-je-bjelancevina-zenama-potrebno-za-mrsavljenje-i-porast-misicne-mase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koliko-je-bjelancevina-zenama-potrebno-za-mrsavljenje-i-porast-misicne-mase\/","title":{"rendered":"Koliko je bjelan\u010devina \u017eenama potrebno za mr\u0161avljenje i porast mi\u0161i\u0107ne mase?"},"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\/koliko-je-bjelancevina-zenama-potrebno-za-mrsavljenje-i-porast-misicne-mase\/#VAZNOST_BJELANCEVINA\" title=\"VA\u017dNOST BJELAN\u010cEVINA\">VA\u017dNOST BJELAN\u010cEVINA<\/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\/koliko-je-bjelancevina-zenama-potrebno-za-mrsavljenje-i-porast-misicne-mase\/#MITOVI_O_BJELANCEVINAMA\" title=\"MITOVI O BJELAN\u010cEVINAMA\">MITOVI O BJELAN\u010cEVINAMA<\/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\/koliko-je-bjelancevina-zenama-potrebno-za-mrsavljenje-i-porast-misicne-mase\/#KOLIKO_JE_BJELANCEVINA_ZENAMA_POTREBNO\" title=\"KOLIKO JE BJELAN\u010cEVINA \u017dENAMA POTREBNO?\">KOLIKO JE BJELAN\u010cEVINA \u017dENAMA POTREBNO?<\/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\/koliko-je-bjelancevina-zenama-potrebno-za-mrsavljenje-i-porast-misicne-mase\/#Utjecaj_bjelancevina_na_tjelesni_sastav_kod_zena_koje_treniraju\" title=\"Utjecaj bjelan\u010devina na tjelesni sastav kod \u017eena koje treniraju\">Utjecaj bjelan\u010devina na tjelesni sastav kod \u017eena koje treniraju<\/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\/koliko-je-bjelancevina-zenama-potrebno-za-mrsavljenje-i-porast-misicne-mase\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bjelan\u010devine su <strong>neophodan sastavni dio u procesu izgradnje mi\u0161i\u0107a<\/strong>, me\u0111utim, mnogo \u017eena se kloni njihovog dovoljnog unosa. A i unato\u010d tomu da hormoni, enzimi, mi\u0161i\u0107i i imunolo\u0161ki sustav \u2013 tj. <strong>svaka stanica u tijelu sadr\u017ei bjelan\u010devine<\/strong>. Kao \u0161to zaista ve\u0107 slutite, i Vi biste u svoj jelovnik trebali dodati vi\u0161e bjelan\u010devina. Dakle, koliko bjelan\u010devina bi \u017eene trebale unositi?<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Postoji mnogo pretpostavki \u0161to se ti\u010de koli\u010dine bjelan\u010devina potrebnih za oblikovanje figure, <strong>odr\u017eanje vitke linije ili sna\u017enog tijela<\/strong>. Preporu\u010deni dnevni unos (RDA) proteina jeste 0,8 grama na kilogram tjelesne te\u017eine, ili otprilike 0,35 grama na funtu tjelesne te\u017eine. Kako biste saznali svoj RDA mo\u017eete upotrijebiti <a title=\"RDA kalkulator\" href=\"https:\/\/www.nal.usda.gov\/fnic\/interactiveDRI\/\" target=\"_blank\" rel=\"noopener noreferrer\">ovaj online kalkulator<\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span style=\"color: #000000;\"><em>Kratica RDA ozna\u010dava koli\u010dinu hranjivih tvari koje su Vam potrebne da ispunite Va\u0161e dnevne nutritivne zahtjeve. U nekom smislu se radi o minimalnoj koli\u010dini koju morate uzeti kako biste bili zdravi \u2013 me\u0111utim, to nije konkretna koli\u010dina koju je potrebno uzimati svaki dan. <span style=\"color: #ff6600;\">[1]<\/span><\/em><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ali ako redovno di\u017eete utege, u RDA mo\u017eete i sumnjati. <strong>Dosta je bilo pretpostavki! Dakle, po\u010dnimo lijepo od po\u010detka.<\/strong><\/p>\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\/iStock-537234216.jpg\" alt=\"koliko bjelan&#x10D;evina - proteina &#x17E;ene trebaju uzimati?\" width=\"843\" height=\"562\" title=\"koliko bjelan&#x10D;evina - proteina &#x17E;ene trebaju uzimati?\"\/><\/figure><\/div>\n\n<p>Kako biste se mogli uklju\u010diti u problematiku, opisat \u0107emo situaciju koju je vjerojatno do\u017eivjela svaka \u017eena. <strong>Nakon tjedna \u017eestokih treninga i uzorne prehrane<\/strong>, tanjura punih brokule, sme\u0111e ri\u017ee i pile\u0107ih prsa, osje\u0107ate <strong>nekontroliranu \u017eelju za ne\u010dim izvan Va\u0161eg pa\u017eljivo planiranog jelovnika. <\/strong>Vagali ste sve svoje namirnice, ali i unato\u010d tomu ne prolazi Va\u0161a \u017eelja pojesti sladoled ili tjesteninu? <strong>Za\u0161to?<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span style=\"color: #000000;\"><em>Prema studiji objavljenoj u International Journal of Eating Disorders <span style=\"color: #ff6600;\">[2]<\/span>, \u017eene imaju ve\u0107u sklonost \u010deznuti za slatkim poslasticama poput \u010dokolade, sladoleda ili krafni. S druge strane, mu\u0161karci daju prednost dobrom steaku. \u010cini se da \u017eene u svojoj prehrani imaju nedostatak bjelan\u010devina, naro\u010dito aktivne sporta\u0161ice.<\/em><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dok su Va\u0161em tijelu <strong>potrebni ugljikohidrati i zdrave masti kako biste stekli energiju, bjelan\u010devine su neophodne za izgradnju i regeneraciju tkiva. <\/strong>Ako u teretani \u017eestoko vje\u017ebate \u010du\u010dnjeve i rumunjsko mrtvo dizanje, onda nedostatak bjelan\u010devina u Va\u0161oj prehrani mo\u017ee usporiti sposobnost organizma za regeneraciju i rast.<\/p>\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\/iStock-619980252.jpg\" alt=\"proteini za mr&#x161;avljenje za &#x17E;ene\" width=\"843\" height=\"562\" title=\"proteini za mr&#x161;avljenje za &#x17E;ene\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"VAZNOST_BJELANCEVINA\"><\/span>VA\u017dNOST BJELAN\u010cEVINA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Postoji mnogo razloga za\u0161to je dobro dodati bjelan\u010devine u Va\u0161 jelovnik. <strong>Od 20 aminokiselina koje \u010dine bjelan\u010devine, 9 je esencijalnih<\/strong>. \u201eEsencijalne\u201c zna\u010di da ih Va\u0161e tijelo nije sposobno producirati samo, a jedina mogu\u0107nost kako ih primiti jeste prehrana. Proteini iz prehrane opskrbljuju gra\u0111evinske blokove, a tako\u0111er dobavljaju materijal potreban za neurotransmitere i hormone.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Uvijek kada trenirate, Va\u0161a se mi\u0161i\u0107na tkiva razgra\u0111uju. <strong>U su\u0161tini ih gradite izvan teretane<\/strong>, no za to Vam je potrebna dovoljna koli\u010dina \u201egoriva\u201c. Kod dovoljnog <strong>unosa bjelan\u010devina dolaze aminokiseline <\/strong>kako bi spasile o\u0161te\u0107ene mi\u0161i\u0107e, popravile mi\u0161i\u0107na tkiva koja ponovno rastu i postaju sna\u017enija.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"28324,5075,49360,30271,28936,42481,28792,44254,44254\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Bjelan\u010devine stabiliziraju energetsku razinu i apetit<\/h3>\n\n<p>Ako ste u tijeku dana neprestano gladne, onda vjerojatno ne unosite dovoljnu koli\u010dinu bjelan\u010devina u svakom obroku. U usporedbi s ugljikohidratima, bjelan\u010devine se razgra\u0111uju dulje vremena i dulje se probavljaju..<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ovo sporo vrijeme probavljanja zna\u010di da <strong>\u0107ete dulje ostati site i kontrolirat \u0107ete svoj osje\u0107aj gladi <\/strong>\u0161to \u0107e Vam olak\u0161ati pridr\u017eavati se kalorijskog unosa za odr\u017eanje tjelesne te\u017eine.<\/p>\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\/iStock-858569572.jpg\" alt=\"&#x17E;enama je potrebno vi&#x161;e slatkog nego mu&#x161;karcima\" width=\"843\" height=\"562\" title=\"&#x17E;enama je potrebno vi&#x161;e slatkog nego mu&#x161;karcima\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">Bjelan\u010devine poma\u017eu u\u010dinkovitije sagorijevati kalorije<\/h3>\n\n<p>Bjelan\u010devine imaju najve\u0107i termi\u010dki efekt prehrane (TEF) \u0161to je koli\u010dina kalorija koju \u0107e Va\u0161e tijelo primiti kako bi obradilo i iskoristilo hranjive tvari. Va\u0161e tijelo zapravo koristi <strong>otprilike 20 do 35% energije od potro\u0161enih bjelan\u010devina <\/strong>za probavu i apsorbiranje. Od svakih 100 kalorija koje ste dobili <strong>iz bjelan\u010devina 25 do 30 sagori se probavljanjem.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zbog toga \u0161to Va\u0161e tijelo ula\u017ee vi\u0161e energije za obra\u0111ivanje <strong>bjelan\u010devina nego za probavljanje ugljikohidrata i masti<\/strong>, ljudi koji u tijeku dana uzimaju vi\u0161e bjelan\u010devina mogu zabilje\u017eiti br\u017ei gubitak tjelesnih masti u usporedbi s ljudima kojih plan prehrane sadr\u017ei manju koli\u010dinu bjelan\u010devina.<\/p>\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\/iStock-622062488.jpg\" alt=\"bjelan&#x10D;evine (proteini) i gubitak te&#x17E;ine\" width=\"843\" height=\"562\" title=\"bjelan&#x10D;evine (proteini) i gubitak te&#x17E;ine\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">Bjelan\u010devine djeluju kao prevencija od gubitka mi\u0161i\u0107a<\/h3>\n\n<p>Ako smanjite unos kalorija, a <strong>ugljikohidrati i masti \u0107e se u Va\u0161oj strogoj dijeti pojavljivati samo ponekad<\/strong>, onda je vjerojatnije da \u0107e Va\u0161e tijelo po\u010deti koristiti primljene bjelan\u010devine kao energiju. Stoga \u0107e Vam ostati manje bjelan\u010devina za razne tjelesne funkcije.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ako aminokiseline nisu prisutne u dovoljnoj koli\u010dini, <strong>Va\u0161 \u0107e organizam po\u010deti razgra\u0111ivati mi\u0161i\u0107na vlakna <\/strong>kako bi dobio pojedina\u010dne aminokiseline. To za Vas mo\u017ee zna\u010diti gubitak mi\u0161i\u0107ne mase i usporenje metabolizma. To, me\u0111utim, mo\u017eete sprije\u010diti redovnim unosom bjelan\u010devina.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Bjelan\u010devine pobolj\u0161avaju imunolo\u0161ki sustav<\/h3>\n\n<p>Ako budete u Va\u0161u prehranu dodavali protein od sirutke, <strong>dobit \u0107ete vi\u0161e nego samo porast mi\u0161i\u0107ne mase<\/strong>. Pobolj\u0161at \u0107ete tako\u0111er svoj imunolo\u0161ki sustav. Protein od sirutke sadr\u017ei glutation, tripeptid koji poma\u017ee oja\u010davati imunitet.<span style=\"color: #ff0000;\"> [3]<\/span><\/p>\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\/iStock-629743332_1.jpg\" alt=\"proteini podupiru imunolo&#x161;ki sustav\" width=\"843\" height=\"562\" title=\"proteini podupiru imunolo&#x161;ki sustav\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"MITOVI_O_BJELANCEVINAMA\"><\/span>MITOVI O BJELAN\u010cEVINAMA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Jedan od razloga za\u0161to mnogo \u017eena izbjegava proteine je to da vjeruju u mitove. <strong>Ne dozvolite da Vam ove la\u017ene glasine sprije\u010de porast mi\u0161i\u0107ne mase.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Bjelan\u010devine uzrokuju da izgledate glomazno<\/h3>\n\n<p>Zahvaljuju\u0107i proteinima bit \u0107ete sna\u017enije. To se spaja s porastom mi\u0161i\u0107a, a ne mu\u017eevnom figurom. <strong>Konzumacija pile\u0107ih prsa umjesto \u010dokolade ili dizanje utega <\/strong>od Vas ne\u0107e napraviti mu\u0161ku verziju.<\/p>\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\/iStock-616230802.jpg\" alt=\"Za&#x161;to &#x17E;ene trebaju koristiti protein?\" width=\"843\" height=\"562\" title=\"Za&#x161;to &#x17E;ene trebaju koristiti protein?\"\/><\/figure><\/div>\n\n<p>Drage dame, Va\u0161e tijelo sadr\u017ei samo frakciju testosterona potrebnu za izgradnju mi\u0161i\u0107a. I ako u svoju prehranu dodate bjelan\u010devine, <strong>ne\u0107ete izgraditi toliko mi\u0161i\u0107ne mase kao mu\u0161karci. <\/strong>Va\u0161e je tijelo sposobno izgraditi samo odre\u0111enu koli\u010dinu mi\u0161i\u0107ne mase dnevno. Vi\u0161ak bjelan\u010devina ne\u0107e uzrokovati porast mi\u0161i\u0107a. Ovaj vi\u0161ak bjelan\u010devina razgradit \u0107e se u aminokiseline kako bi mogao biti primijenjen kao \u201egorivo\u201c ili izlu\u010den. Dakle, ovim mitom nemojte se optere\u0107ivati.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Prehrana s visokim sadr\u017eajem bjelan\u010devina te\u0161ka je za Va\u0161e bubrege<\/h3>\n\n<p>Ako imate problema s bubrezima, zaista <strong>biste trebali biti oprezni <\/strong>\u0161to se ti\u010de dodavanja bjelan\u010devina u svoju prehranu. No ako ste aktivna \u017eena dobrog zdravstvenog stanja, slobodno mo\u017eete pove\u0107ati unos bjelan\u010devina. No me\u0111utim, ne zaboravite da Vas povi\u0161en unos bjelan\u010devina mo\u017ee dehidrirati, stoga pove\u0107ajte i unos teku\u0107ina.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Prehrana s visokim sadr\u017eajem bjelan\u010devina \u0161teti zdravlje kostiju<\/h3>\n\n<p><strong>Definitivni ne postoji dokaz o tome <\/strong>da prehrana s visokim sadr\u017eajem bjelan\u010devina <strong>uzrokuje prekomjernu koli\u010dinu kiseline <\/strong>koja bi se spajala s gubitkom ko\u0161tane mase i s lo\u0161im zdravstvenim stanjem.<\/p>\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\/iStock-501551435_1.jpg\" alt=\"jesu li proteini &#x161;tetni?\" width=\"843\" height=\"562\" title=\"jesu li proteini &#x161;tetni?\"\/><\/figure><\/div>\n\n<p>U su\u0161tini, studija <strong>American Journal of Clinical Nutrition otkrila<\/strong> je da je prehrana s visokim sadr\u017eajem bjelan\u010devina imala male, ali bitne <strong>prednosti za lumbalnu kralje\u0161nicu. <\/strong><span style=\"color: #ff0000;\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"KOLIKO_JE_BJELANCEVINA_ZENAMA_POTREBNO\"><\/span>KOLIKO JE BJELAN\u010cEVINA \u017dENAMA POTREBNO?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Dakle, koliko bjelan\u010devina Vam je potrebno? Preporu\u010dene koli\u010dine razlikuju se ovisno o izvoru.<strong> Prema podacima Centra za sprje\u010davanje i kontrolu bolesti <\/strong>prosje\u010dnom pojedincu se <strong>standardno preporu\u010duje<\/strong> otprilike 46 grama dnevno za \u017eene, a 65 grama dnevno za mu\u0161karce. <span style=\"color: #ff0000;\">[5]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Uzmite u obzir da je to preporu\u010dena doza za prosje\u010dnog pojedinca koji ve\u0107i dio vremena provodi sjede\u0107i. <strong>Ako vje\u017ebate i napre\u017eete mi\u0161i\u0107na vlakna, trebali biste pove\u0107ati unos bjelan\u010devina<\/strong>. Tako\u0111er, ako ste na dijeti i uzimate manje kalorija iz ugljikohidrata i masti, onda \u0107e biti potrebno pove\u0107ati unos makro hranjivih tvari koje primate iz bjelan\u010devina.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ljudi koji samo vje\u017ebaju i nisu na dijeti trebali bi uzimati otprilike <strong>0,8 &#8211; 1 g bjelan\u010devina na 0,45 do 0,5 kg tjelesne te\u017eine dnevno<\/strong>. Ako imate prilago\u0111enu prehranu i vje\u017ebate, onda biste trebali uzimati <strong>1 do 1,5 grama bjelan\u010devina na 0,45 do 0,5 kilograma tjelesne te\u017eine dnevno<\/strong>. Ako se Va\u0161 kalorijski unos smanji, potrebno je pove\u0107ati unos bjelan\u010devina. Vodite o tome ra\u010duna kada sastavljate svoj jelovnik.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Usredoto\u010dite se na konzumaciju visokokvalitetnih bjelan\u010devinskih izvora <strong>poput piletine, ribe, krtog crvenog mesa, jaja, niskomasnih mlije\u010dnih proizvoda<\/strong> i <a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kvalitetnog proteina od sirutke<\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Utjecaj_bjelancevina_na_tjelesni_sastav_kod_zena_koje_treniraju\"><\/span>Utjecaj bjelan\u010devina na tjelesni sastav kod \u017eena koje treniraju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zanimljivo je tako\u0111er istra\u017eivanje u laboratoriju Physique Enhancement na univerzitetu University of South Florida<strong> gdje su istra\u017eivali utjecaj razne koli\u010dine bjelan\u010devina u prehrani na tjelesni sastav<\/strong> i ustrajnost kod \u017eena koje treniraju. <span style=\"color: #ff0000;\">[6] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>U ovoj studiji sudjelovale su dvije skupine \u017eena koje su vje\u017ebale prema planu za treniranje snage i prema periodi\u010dnom <strong>rezistentnom programu za trening u trajanju od 8 tjedana<\/strong>. Program se sastojao od dvaju dijelova: dva dana treninga usredoto\u010dena na gornji dio tijela, a dva dana na donji dio. <strong>Polovica \u017eena jela je prehranu s visokim sadr\u017eajem bjelan\u010devina, a druga skupina prehranu s ni\u017eim sadr\u017eajem bjelan\u010devina.<\/strong><\/p>\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\/iStock-502131842.jpg\" alt=\"Kako proteini utje&#x10D;u na gubitak te&#x17E;ine i rast mi&#x161;i&#x107;a?\" width=\"843\" height=\"562\" title=\"Kako proteini utje&#x10D;u na gubitak te&#x17E;ine i rast mi&#x161;i&#x107;a?\"\/><\/figure><\/div>\n\n<p>Skupina s visokim sadr\u017eajem bjelan\u010devina konzumirala je 1,1 grama bjelan\u010devina na libru tjelesne te\u017eine, uklju\u010duju\u0107i 25 grama <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\">proteina od sirutke<\/a> prije i poslije svakog treninga. Skupina s ni\u017eim sadr\u017eajem bjelan\u010devina konzumirala je 0,55 grama bjelan\u010devina na libru tjelesne te\u017eine, uklju\u010duju\u0107i 5 grama <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\">proteina od sirutke<\/a> neposredno prije i poslije treninga. Sudionice su trebale svaki dan uzimati odre\u0111enu koli\u010dinu bjelan\u010devina, no dozvoljeno im je bilo jesti toliko ugljikohidrata i masti koliko su \u017eeljele.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Na kraju studije pokazalo se da su \u017eene koje su uzimale <strong>ve\u0107u koli\u010dinu bjelan\u010devina stekle znatno vi\u0161e mi\u0161i\u0107ne mase<\/strong> (otprilike 2,8 kg) u usporedbi sa skupinom koja je uzimala manju koli\u010dinu bjelan\u010devina (0,68 kg). Skupina \u017eena koje su uzimale vi\u0161e proteina <strong>izgubila je vi\u0161e tjelesne masti nego skupina s manjom dozom bjelan\u010devina<\/strong>, iako ova promjena nije postigla nikakvu statisti\u010dku va\u017enost.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kakvu snagu imaju proteini prema studiji?<\/h3>\n\n<p>Ovi rezultati dodu\u0161e nisu \u0161okantni, ali potvr\u0111uju ono \u0161to ve\u0107 znamo: Ako \u017eene, naro\u010dito one koje intenzivno vje\u017ebaju, uzimaju ve\u0107u koli\u010dinu bjelan\u010devina, vjerojatno je da \u0107e ste\u0107i vi\u0161e mi\u0161i\u0107a nego \u017eene koje uzimaju manje bjelan\u010devina.<\/p>\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\/iStock-911788114.jpg\" alt=\"koliko proteini koriste za mr&#x161;avljenje?\" width=\"843\" height=\"562\" title=\"koliko proteini koriste za mr&#x161;avljenje?\"\/><\/figure><\/div>\n\n<p>Iznenaditi Vas mo\u017ee sljede\u0107a \u010dinjenica<strong>. \u017dene u skupini s ve\u0107im unosom bjelan\u010devina dnevno primile su jo\u0161 423 kalorija iz bjelan\u010devina.<\/strong> Stoga bismo mogli pretpostavljati da \u0107e netko tko konzumira jo\u0161 400 do 500 kalorija dnevno u trajanju od osam tjedana, ste\u0107i tjelesne masti jednostavno; ali to nije bio slu\u010daj u ovoj studiji.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u017dene u skupini s ve\u0107im unosom bjelan\u010devina<strong> izgubile su vi\u0161e tjelesnih masti nego \u017eene u skupini s manjim unosom bjelan\u010devina<\/strong> i unato\u010d tome da su primile vi\u0161e kalorija! Konkretno, skupina s ve\u0107im unosom bjelan\u010devina izgubila je 1,08 kilograma masti u usporedbi s drugom skupinom koja je izgubila samo 0,77 kilograma.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ovo je bila prva studija u kojoj su sudjelovale samo \u017eene koje treniraju. No me\u0111utim, <strong>vidjeli smo i sli\u010dne rezultate drugih studija u kojima su sudjelovali i mu\u0161karci ili kombinacija mu\u0161karaca i \u017eena.<\/strong> Istra\u017eivanje na Nova South eastern University pokazalo je da dnevna konzumacija jo\u0161 500 do 750 kalorija iz bjelan\u010devina, naro\u010dito iz proteina, ne uzrokuje porast tjelesnih masti.<span style=\"color: #ff0000;\"> [7],[8]<\/span> Za razliku od sada\u0161nje studije, sudionici koji uzimaju ve\u0107u koli\u010dinu bjelan\u010devina nisu zapazili toliko zna\u010dajne promjene kao u ovoj studiji.<\/p>\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\/iStock-866599802.jpg\" alt=\"utjecaj proteina na &#x17E;ene i mu&#x161;karce - studija\" width=\"843\" height=\"562\" title=\"utjecaj proteina na &#x17E;ene i mu&#x161;karce - studija\"\/><\/figure><\/div>\n\n<p>Na temelju ovih saznanja to mo\u017ee zna\u010diti da <strong>\u017eene zbilja bolje reagiraju na ve\u0107i unos bjelan\u010devina<\/strong> za pove\u0107anje mi\u0161i\u0107ne mase nego mu\u0161karci. No me\u0111utim, ovo je samo teorija koju je potrebno potvrditi sljede\u0107im istra\u017eivanjima.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kazaljku na vagi radije ne gledajte<\/h3>\n\n<p>Vjerojatno ste se i Vi ve\u0107 susreli s tvrdnjom: \u201eNe obra\u0107ajte pa\u017enju na to \u0161to pokazuje Va\u0161a vaga\u201c, a sada imate dobar razlog da se toga i pridr\u017eavate. Da se u prija\u0161njoj studiji prati tjelesna te\u017eina, onda bi \u017eene u skupini s ve\u0107im unosom bjelan\u010devina shvatile da su<strong> te\u017ee za ne\u0161to vi\u0161e od 0,9 kg<\/strong>. Ne moramo Vam uop\u0107e spominjati kakav je to neugodan osje\u0107aj.<\/p>\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\/iStock-849093462.jpg\" alt=\"pri mr&#x161;avljenju ne gledajte vagu\" width=\"843\" height=\"562\" title=\"pri mr&#x161;avljenju ne gledajte vagu\"\/><\/figure><\/div>\n\n<p>No me\u0111utim, studiju su izvr\u0161ili eksperti i znanstvenici koji su <strong>procjenjivali tjelesni sastav \u2013 ne samo tjelesnu te\u017einu<\/strong>. Saznali su da je skupina s ve\u0107im unosom bjelan\u010devina stekla vi\u0161e mi\u0161i\u0107a i izgubila vi\u0161e masti nego skupina s manjim unosom bjelan\u010devina. Dakle, rezultati se ne poka\u017eu samo tim da stanete na vagu.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Prije nego \u0161to se usredoto\u010dimo na jedan broj, pratimo promjene \u2013<strong> uklanjanje masti i gradnju mi\u0161i\u0107a<\/strong>. Ako zapazite da se Va\u0161a tjelesna te\u017eina pove\u0107ala, ali postotak masti se smanjio, onda znate da ste uradili ne\u0161to ispravno! Zaista ne\u0107e \u0161tetiti ako \u0107ete svoj napredak fotkati, ako posvetite pozornost tome kako se osje\u0107ate u odje\u0107i ili ako budete nadzirali svoju <strong>energetsku razinu u teretani<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ako je Va\u0161 cilj izgraditi <strong>mi\u0161i\u0107nu masu i ukloniti tjelesne masti, zaista i Vi vidite prednost visoko-bjelan\u010devinske dijete i pridr\u017eavanja se programa za trening<\/strong>. Dakle, koja je na\u0161a preporuka? \u017dene bi trebale uzimati otprilike dva grama visokokvalitetnih bjelan\u010devina na jedan kilogram tjelesne te\u017eine s ciljem pobolj\u0161ati tjelesni sastav i maksimalizirati regeneraciju. Zato uzmite u ruke vilicu i \u0161ejker <a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">s proteinom<\/a> \u2013 ili barem dodajte pile\u0107a prsa u salatu!<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Drage dame, kakva je kod Vas situacija s proteinima? <strong>Podijelite s nama u komentarima svoja iskustva<\/strong>. Ako Vam se \u010dlanak svidio, <strong>podijelite ga s prijateljima.<\/strong><\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Koliko je bjelan\u010devina \u017eenama potrebno za mr\u0161avljenje, gubitak tjelesne masti ili porast mi\u0161i\u0107ne mase? Koji su najbolji prehrambeni izvori proteina?<\/p>\n","protected":false},"author":25,"featured_media":141112,"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":[6368,7352,6272,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277544","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-prehrana-hr","10":"tag-proteini-hr","11":"tag-rast-misicne-mase-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>Koliko je bjelan\u010devina \u017eenama potrebno za mr\u0161avljenje i porast mi\u0161i\u0107ne mase? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko je bjelan\u010devina \u017eenama potrebno za mr\u0161avljenje, gubitak tjelesne masti ili porast mi\u0161i\u0107ne mase? 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