{"id":277706,"date":"2020-03-03T10:49:00","date_gmt":"2020-03-03T09:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277706"},"modified":"2023-08-04T10:32:17","modified_gmt":"2023-08-04T08:32:17","slug":"5-najpodcjenjenijih-suplemenata","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-najpodcjenjenijih-suplemenata\/","title":{"rendered":"5 najpodcjenjenijih suplemenata"},"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\/5-najpodcjenjenijih-suplemenata\/#1_Riblje_ulje\" title=\"1. Riblje ulje\">1. Riblje ulje<\/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\/5-najpodcjenjenijih-suplemenata\/#2_Vitamin_D\" title=\"2. Vitamin D\">2. Vitamin D<\/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\/5-najpodcjenjenijih-suplemenata\/#3_Cink\" title=\"3. Cink\">3. Cink<\/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\/5-najpodcjenjenijih-suplemenata\/#4_Magnezij\" title=\"4. Magnezij\">4. Magnezij<\/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\/5-najpodcjenjenijih-suplemenata\/#5_Citrulin_malat\" title=\"5. Citrulin malat\">5. Citrulin malat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U dana\u0161nje vrijeme je <strong>mnogo proizvoda, koji su dostupni u industriji fitnessa.<\/strong> Unato\u010d dostupnosti, stalno zaboravljamo neke jednostavne, ali z<strong>a tijelo va\u017ene supstance<\/strong>. Zato smo odlu\u010dili pogledati n<strong>aj\u010de\u0161\u0107e podcijenjene suplemente<\/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=\"1_Riblje_ulje\"><\/span>1. Riblje ulje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Riblje ulje je jedan od najpodcjenjenijih suplemenata. Prema rije\u010dima stru\u010dnjaka, ne bismo nadomjestili potreban procijenjeni dnevni unos <a title=\"Omega 3\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-3 masnih kiselina<\/a>, nakon konzumiranja ribe jednom ili dva puta tjedno. Omega 3 masne kiseline pripadaju esencijalnim mastima, koje<strong> na\u0161e tijelo nije u stanju samo proizvesti<\/strong>. Potrebno ih je konzumirati iz hrane ili u obliku suplemenata. Kori\u0161tenjem visokokvalitetnog ribljeg ulja mo\u017eete sniziti razinu triglicerida, rizik od kardiovaskularnih bolesti, <strong>ubrzati regeneraciju nakon treninga, za\u0161tititi mozak i njegove funkcije<\/strong>, te smanjiti rizik od dijabetesa.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rybiolej.jpg\" alt=\"5 najpodcjenjenijih suplemenata\" width=\"843\" height=\"562\" title=\"5 najpodcjenjenijih suplemenata\"\/><\/figure><\/div>\n\n\n\n<p>Pojedinci koji konzumiraju <strong>ve\u0107e koli\u010dine masne <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe<\/a><\/strong>, ne moraju nadomje\u0161tavati riblje ulje u obliku suplemenata tako \u010desto, kao oni koji konzumiraju ribu nekoliko puta tjedno. Iako, treba shvatiti da mnoge vrste riba sadr\u017ee veliku koli\u010dinu \u017eive. Ako je razina \u017eive previsoka, to mo\u017ee dovesti do zdravstvenih problema. Riblje ulje je uz povremeno <strong>konzumiranje masne ribe, najbolji na\u010din postizanja ravnote\u017ee omega-3 masnih kiselina<\/strong> u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odr\u017eava razinu zdravog kolesterola<\/h3>\n\n\n\n<p>Suplementacija ribljim uljem mo\u017ee podr\u017eati zdravu razinu kolesterola u krvi. <strong>3 &#8211; 6 grama ribljeg ulja dnevno<\/strong> pridonosi podupiranju zdrave razine <strong>HDL-a i LDL-a<\/strong>, kao i zdravoj razini triglicerida (masti) u tijelu.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Podr\u017eava zdravlje kostiju<\/h3>\n\n\n\n<p>Kosti postaju tanje s godinama, uglavnom u slu\u010daju \u017eena, koje su u menopauzi, te onih koji <strong>nemaju standardnu razinu hormona estrogena i progesterona<\/strong>. U jednom istra\u017eivanju ispitan je u\u010dinak <a title=\"Omega 3\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega &#8211; 3 masnih kiselina<\/a>, na ko\u0161tanu gusto\u0107u i <strong>ravnote\u017eu kalcija kod \u017eena u menopauzi<\/strong>. Ustanovljeno je da omega &#8211; 3 masne kiseline podr\u017eavaju zdravlje kostiju.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-490876094.jpg\" alt=\"Podr\u017eava zdravlje kostiju\" width=\"843\" height=\"562\" title=\"Podr\u017eava zdravlje kostiju\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Doprinosi boljem snu<\/h3>\n\n\n\n<p>Spavanje je potrebno svima, a to <strong>dvostruko vrijedi za sporta\u0161e<\/strong> koji svakodnevno preoptere\u0107uju svoje tijelo. Studije su dokazale da su problemi sa spavanjem povezani s mnogim bolestima poput pretilosti, dijabetesa ili depresije. Dokazano je da se redovitom konzumacijom <a title=\"Omega 3\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega- 3 masnih kiselina<\/a> <strong>pobolj\u0161ava kvaliteta i duljina sna<\/strong>. Prema istra\u017eivanjima, niska razina omega- 3 masnih kiselina povezana je s poreme\u0107ajima spavanja kod djece i odraslih. Niska razina DHA utje\u010de na smanjenje <strong>hormona melatonina, koji poma\u017ee da zaspete<\/strong>.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Melatonin je hormon koji se <strong>prirodno nalazi u ljudskom tijelu<\/strong>, ali s godinama, nivo ovog hormona opada. Uz to \u0161to nam poma\u017ee da zaspimo, stvara harmoniju u re\u017eimu spavanja i osigurava da mirno zaspete. Tako\u0111er,<strong> smanjuje razinu stresa i iscrpljenosti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-629961916.jpg\" alt=\"Doprinosi boljem snu\" width=\"843\" height=\"562\" title=\"Doprinosi boljem snu\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/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=\"5585,37921,6454,28281,29401,6177,6503,35419,6322,34207\" ><\/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=\"2_Vitamin_D\"><\/span>2. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Vitamin D\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Vitamin D <\/span><\/a>uglavnom dobivamo <strong>od sun\u010deve svjetlosti, a ne hranom<\/strong>. Ako \u017eivite na podru\u010dju gdje je manje sun\u010deve svjetlosti tijekom dana, <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D<\/a> mo\u017eete nadoknaditi u obliku dodatka prehrani. Studije sugeriraju da dodaci vitamina D mogu poduprijeti zdravlje kostiju, <strong>smanjiti depresiju i pomo\u0107i osobama s fibromialgijom<\/strong>&nbsp;(<em>upalna, reumatska bolest mekih tkiva<\/em>), nekoliko vrsta skleroze i drugim kroni\u010dnim bolestima. Glavna funkcija ovog vitamina je da poma\u017ee na\u0161em tijelu <strong>da apsorbira kalcij, a tako\u0111er je od velike koristi za zdravlje ko\u017ee<\/strong>. Doza vitamina D koju va\u0161e tijelo treba mo\u017ee ovisiti o mnogim \u010dimbenicima, kao \u0161to su: boja ko\u017ee, podru\u010dje na kojem \u017eivite i koli\u010dina izlo\u017eenosti suncu.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-927530166.jpg\" alt=\"Vitamin D\" width=\"843\" height=\"562\" title=\"Vitamin D\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Izvori vitamina D<\/h3>\n\n\n\n<p>Vitamin D se tako\u0111er prirodno nalazi i u nekim namirnicama, me\u0111utim njegova <strong>najve\u0107a koli\u010dina je u masnoj ribi, poput sku\u0161e ili lososa.<\/strong> Mo\u017ee se na\u0107i i u \u017eumanjku, mesu ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a>. Mnogi ljudi vi\u0161e preferiraju suplementaciju <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> iz dodataka prehrani. Na tr\u017ei\u0161tu mo\u017eete prona\u0107i vezu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-k1-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D3 + K1 + K2<\/a>. Ti vitamini imaju sinergijski u\u010dinak i <strong>blagotvorno djeluju na zdravlje kostiju.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-490070387.jpg\" alt=\"Izvori vitamina D \" width=\"843\" title=\"Izvori vitamina D \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin D i osteoporoza<\/h3>\n\n\n\n<p>Sa starenjem smo izlo\u017eeni odre\u0111enom riziku od osteoporoze (<em>kosti \u0107e postati krhke i lako ih je slomiti<\/em>). Jedan od razloga ove bolesti je <strong>dugotrajni nedostatak kalcija i vitamina D<\/strong>. <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a> ne utje\u010de na<strong> apsorpciju kalcija<\/strong>, ali ima izravan utjecaj na mi\u0161i\u0107e i kosti, te samim time<strong> spre\u010dava bol u mi\u0161i\u0107ima, kostima i osteoporozu.&nbsp;<\/strong>Kori\u0161tenjem <a title=\"Vitamin D3\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina D3<\/a> (700-800 IU \/dan) i kalcija (500-1200 mg\/dan), dokazano je smanjenje gubitka ko\u0161tane mase i <strong>lomova kod ljudi izme\u0111u 62-85 godina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin D i karcinom<\/h3>\n\n\n\n<p>Znanstvenik, Edward Gorham i njegove kolege napravili su istra\u017eivanja u kojima su <strong>otkrili serum za spoj vitamina D, koji izaziva rizik od smanjenja karcinoma<\/strong>. Stoga se vitamin D smatra prevencijom protiv nekih vrsta karcinoma.&nbsp;<span 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<p>&nbsp;<\/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=\"3_Cink\"><\/span>3. Cink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cink je element u tragovima i potrebna mineralna tvar koju <strong>na\u0161e tijelo nije u stanju proizvesti prirodnim putem<\/strong>. <a href=\"https:\/\/gymbeam.hr\/cink\" class=\"ek-link\">Cink<\/a> ima mnogo va\u017enih uloga za tijelo &#8211; zna\u010dajno pobolj\u0161ava imunolo\u0161ki sustav, poma\u017ee u olak\u0161avanju enzimske aktivnosti, podupire zacjeljivanje rana i <strong>pove\u0107ava prirodnu razinu testosterona<\/strong>, te na taj na\u010din poma\u017ee u sintezi <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">proteina<\/a>. Stru\u010dnjaci preporu\u010duju konzumiranje <strong>najmanje 11 miligrama cinka svaki dan<\/strong>, ali morate pove\u0107ati dozu pri <strong>izgradnji mi\u0161i\u0107ne mase.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-847669854.jpg\" alt=\"Cink \" width=\"843\" height=\"562\" title=\"Cink \"\/><\/figure><\/div>\n\n\n\n<p>Testosteron je dominantni mu\u0161ki spolni hormon odgovoran <strong>za rast mi\u0161i\u0107a, njihovu funkciju, zatezanje i regeneraciju<\/strong>. Naravno, \u0161to vi\u0161e testosterona primate u tijelo, vi\u0161e mi\u0161i\u0107a gradite. Istra\u017eivanje je dokazalo da suplementacija cinka podr\u017eava kvalitetan san \u0161to je idealno, jer za vrijeme spavanja proizvodnja testosterona raste i dolazi do regeneracije. Tijelo najvi\u0161e raste kada spavamo, jer se mi\u0161i\u0107i popravljaju i oja\u010davaju kako bi <strong>postali ve\u0107i i sna\u017eniji nego ikad prije.<\/strong><strong>&nbsp;<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U istra\u017eivanju koju je objavilo Sveu\u010dili\u0161te Wayne State, <strong>dokazano je da cink ima pozitivan u\u010dinak na smanjenje upale i smanjenje razine oksidativnog stresa u cijelom tijelu.<\/strong> Zahvaljuju\u0107i ovoj funkciji mogu\u0107e je trenirati ja\u010de s ni\u017eim rizikom od bolesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Izvori cinka<\/h3>\n\n\n\n<p>Najvi\u0161e se cinka nalazi u kamenicama. Iako, <strong>najvi\u0161e ga dobivamo od gove\u0111eg i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107eg mesa<\/a><\/strong>. Ostali izvori cinka nalaze se u grahu, ora\u0161astim plodovima, nekim vrstama morskih \u017eivotinja (poput rakova i homara), \u017eitaricama i mlije\u010dnim proizvodima. Fitati koji su prisutni u tijestu od cjelovitog bra\u0161na, \u017eitaricama, mahunarkama i drugo, <strong>ve\u017eu se me\u0111usobno za cink i onemogu\u0107avaju njegovu apsorpciju<\/strong>. To zna\u010di da je dostupnost cinka iz \u017eitarica i biljnih proizvoda manja nego u hrani \u017eivotinjskog podrijetla.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-477482464.jpg\" alt=\"Izvori cinka\" width=\"843\" height=\"562\" title=\"Izvori cinka\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nedostatak cinka<\/h3>\n\n\n\n<p>Nedostatak cinka karakterizira <strong>spor rast, gubitak apetita i poreme\u0107aj imunolo\u0161kih funkcija.<\/strong> U ozbiljnijim slu\u010dajevima mo\u017ee uzrokovati gubitak kose, proljev, impotenciju i gubitak kilograma. Otprilike 2 milijarde ljudi ima nedostatak cinka. Nedostatak cinka uzrokuje zarazne bolesti, karcinom, <strong>o\u0161te\u0107uje imunolo\u0161ke funkcije i DNK.<\/strong><strong>&nbsp;<\/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=\"4_Magnezij\"><\/span>4. Magnezij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">Magnezij<\/a> je mineral <strong>koji se nalazi u mnogim namirnicama, \u010desto se dodaje nekim prehrambenim proizvodima<\/strong>, a dostupan je i u obliku dodataka prehrani. Magnezij doprinosi strukturalnom razvoju kostiju i potreban je za sintezu DNA, RNA i sintezu antioksidanta glutationa. \u010cetvrti je naj\u010de\u0161\u0107i mineral u ljudskom tijelu. To je elektrolit odgovoran za vi\u0161e od 300 enzimskih procesa na stani\u010dnoj razini. <strong>Procjenjuje se da 80% stanovni\u0161tva u SAD-u pati od nedostatka magnezija.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502151114.jpg\" alt=\"Magnezij \" width=\"843\" height=\"562\" title=\"Magnezij \"\/><\/figure><\/div>\n\n\n\n<p>Manjak magnezija kod zdravih ljudi ne javlja se tako \u010desto, jer bubrezi ograni\u010davaju njegovo izlu\u010divanje. Iako, <strong>pretjerani gubitak magnezija mo\u017ee biti uzrokovan zdravstvenim problemima<\/strong>, alkoholizmom i upotrebom lijekova. <strong>Gubitak apetita, mu\u010dnina, umor i slabost pripadaju ranim simptomima nedostatka magnezija. <\/strong>Ako se nedostatak pogor\u0161a, mo\u017ee do\u0107i do napadaja, kontrakcija mi\u0161i\u0107a i gr\u010deva, promjena osobnosti i poreme\u0107aja sr\u010danog ritma. Ozbiljan nedostatak mo\u017ee imati posljedice kao \u0161to je hipokalemija (niska koncentracija kalcija ili kalija u serumu).<span style=\"color: #ff6600;\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da postoji <strong>1% magnezija u krvi<\/strong>, gotovo je nemogu\u0107e otkriti njegov gubitak u nalazima krvi. Zbog toga se njegov nedostatak \u010desto zanemaruje.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-610576810_1_1.jpg\" alt=\"Magnezij \" width=\"843\" height=\"562\" title=\"Magnezij \"\/><\/figure><\/div>\n\n\n\n<p>Dr. E. M. Widdowson i <strong>njegovi kolege, analizirali su mineralno iscrpljivanje tla nakon nekoliko desetlje\u0107a<\/strong>. Njihova otkri\u0107a objavljena su u \u010dasopisu o prehrani i zdravlju. Otkrili su pad magnezija u povr\u0107u za 26%, a u vo\u0107u za 16% u razdoblju od 60 godina.<strong> Unato\u010d tome, ne biste trebali izbjegavati konzumiranje vo\u0107a i povr\u0107a<\/strong>. Oni su i dalje prirodni izvor magnezija za na\u0161e tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Povr\u0107e s tamnim listovima poput \u0161pinata ili ora\u0161astih plodova, sjemenki i nekih proizvoda&nbsp;od integralnih \u017eitarica, tako\u0111er su dobar izvor magnezija. Imajte na umu, da ve\u0107ina ovih izvora <strong>sadr\u017ei samo malu koli\u010dinu magnezija<\/strong>. Zato je va\u017eno jesti uravnote\u017eenu hranu i ne oslanjati se samo na jedan izvor magnezija.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-676447482.jpg\" alt=\"Magnezij \" width=\"843\" height=\"567\" title=\"Magnezij \"\/><\/figure><\/div>\n\n\n\n<p>Ne dopustite da moderni \u017eivotni tempo ukrade va\u0161e potrebe za magnezijem. <strong>Manjak magnezija je \u010desto povezan s nedostatkom sna.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">ZMB6<\/h3>\n\n\n\n<p>ZMB6 je <strong>mje\u0161avina cinka, magnezija i vitamina B6<\/strong>. Preporu\u010duje se popiti sat vremena prije spavanja. Ako planirate piti <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">proteinske<\/a> napitke prije spavanja, preporu\u010dujemo da <a title=\"ZMA i ZMB\" href=\"https:\/\/gymbeam.hr\/zma-i-zmb\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMB6<\/a> popijete otprilike sat vremena prije proteinskog napitka, kako bi se omogu\u0107ila apsorpcija ovog suplementa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dokazano je da&nbsp;<a title=\"ZMB6\" href=\"https:\/\/gymbeam.hr\/zmb6-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMB6<\/a>:<\/strong><\/p>\n\n\n\n<p>\u2022 pove\u0107ava mi\u0161i\u0107nu masu, snagu, seksualni apetit, razinu anaboli\u010dkih hormona, podr\u017eava slobodni testosteron\n\u2022 suzbija probleme raspolo\u017eenja, poput depresije\n\u2022 poma\u017ee smanjiti razdoblje regeneracije vezan za re\u017eim treninga\n\u2022 pobolj\u0161ava kvalitetu sna\n\u2022 nadomje\u0161ta cink koji je izlu\u010den znojem, \u0161to omogu\u0107ava postizanje optimalnih performansi &nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-519837582.jpg\" alt=\"ZMB6 \" width=\"843\" height=\"562\" title=\"ZMB6 \"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/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=\"5_Citrulin_malat\"><\/span>5. Citrulin malat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Citrulin Malat\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Citrulin malat<\/span><\/a> podr\u017eava fizi\u010dke performanse s pove\u0107anom upotrebom aminokiselina u skeletnim mi\u0161i\u0107ima, pove\u0107ava protok krvi i <strong>podr\u017eava proizvodnju ATP-a.<\/strong> Nakon apsorpcije, citrulin ili zadr\u017eava svoju strukturu ili se pretvara u <a href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a> (aminokiselina koja se koristi za potporu u\u010dinkovitosti). Citrulin je aminokiselina koja ne sudjeluje u proizvodnji proteina i zato se ne mo\u017ee na\u0107i u ve\u0107im koli\u010dinama u uobi\u010dajenoj hrani. Lubenica ima najve\u0107i prirodni sadr\u017eaj citrulina, sadr\u017ei otprilike <strong>1 gram na jednu porciju hrane<\/strong>. Ako se citrulin ve\u017ee na <strong>jabu\u010dnu kiselinu u omjeru 2: 1, stvara se citrulin malat.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-488119358.jpg\" alt=\"Citrulin malat\" width=\"843\" height=\"562\" title=\"Citrulin malat\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Citrulin Malat i njegova snaga<\/h3>\n\n\n\n<p><span style=\"color: #000000;\">Citrulin malat neizravno pove\u0107ava razinu oksidnih nitrata i samim tim pove\u0107ava protok krvi. Ja\u010danjem protoka krvi, smanjuje se umor i pobolj\u0161ava se izdr\u017eljivost. <a title=\"Citrulin Malat\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Citrulin<\/a> omogu\u0107ava <strong>pove\u0107anje osloba\u0111anja hormona rasta nakon treninga<\/strong>, proizvodnju <a href=\"https:\/\/gymbeam.hr\/kreatin\" class=\"ek-link\">kreatina<\/a> i kori\u0161tenje <strong>aminokiselina u mi\u0161i\u0107nom tkivu<\/strong>. U jednoj studiji dokazano je pobolj\u0161anje performansi za 23%. <span style=\"color: #ff6600;\">[9]<\/span> U drugom istra\u017eivanju provedenom na diza\u010dima utega, citrulin malat pove\u0107ao je broj ponavljanja u serijama, odgodio umor i smanjio bolove u mi\u0161i\u0107ima.<\/span>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Citrulin malat &#8211; izdr\u017eljivost i regeneracija<\/h3>\n\n\n\n<p>Mlije\u010dna kiselina odgovorna je za osje\u0107aj pe\u010denja koji osje\u0107ate tijekom vje\u017ebanja, a tako\u0111er mo\u017ee skratiti vrijeme va\u0161eg treninga. <a title=\"Citrulin Malat\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Citrulin malat<\/a> odga\u0111a iscrpljivanje mlije\u010dne kiseline, kako bi vam produ\u017eio sposobnost duljeg treniranja. Du\u017ee vrijeme <strong>poja\u010danog protoka krvi, omogu\u0107uje ne samo pove\u0107anje performansi u teretani<\/strong>, ve\u0107 i ubrzanje regeneracije.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-500461810.jpg\" alt=\"Citrulin malat - izdr\u017eljivost i regeneracija\" width=\"843\" height=\"562\" title=\"Citrulin malat - izdr\u017eljivost i regeneracija\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pove\u0107ava razinu hormona rasta<\/h3>\n\n\n\n<p>Dokazano je da je <strong>porast hormona rasta za 66,8%<\/strong>, kod ljudi koji su konzumirali <a title=\"Citrulin Malat\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">citrulin malat<\/a>, u usporedbi s skupinom koja je koristila placebo. U osnovi, mo\u017ee se re\u0107i da L-citrulin indirektno sprje\u010dava proizvodnju hormona rasta s pove\u0107anjem arginina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Citrulin Malat i doziranje&nbsp;<\/h3>\n\n\n\n<p>Preporu\u010dena doza citrulina je<strong> 3-6 grama<\/strong>. Va\u017eno je imati na umu da je kod nekih osoba prikladno zapo\u010deti s kori\u0161tenjem <strong>1 grama, a zatim postepeno pove\u0107avanje doze.<\/strong> Najbolje je konzumirati na prazan \u017eeludac, 30 &#8211; 60 minuta prije treninga ili spavanja.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Kojih je 5 suplemenata <strong>prema va\u0161em mi\u0161ljenju najvi\u0161e podcijenjeno<\/strong>? Javite nam u komentarima i ne zaboravite poduprijeti \u010dlanak dijeljenjem.<\/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\/zma-and-zmb\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZMA and ZMB\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\/vitamin-d\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin D\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Znate li koji su suplementi najvi\u0161e podcijenjeni? Otkrijte koji suplementi ne bi trebali nedostajati u opremi svakog sporta\u0161a.<\/p>\n","protected":false},"author":25,"featured_media":149133,"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":[130],"tags":[6500,6872,6980,7562],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277706","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-minerali-hr","10":"tag-omega-3-hr","11":"tag-vitamini-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>5 najpodcjenjenijih suplemenata - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Znate li koji su suplementi najvi\u0161e podcijenjeni? 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