{"id":296777,"date":"2021-01-19T13:03:00","date_gmt":"2021-01-19T12:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296777"},"modified":"2024-04-25T14:40:15","modified_gmt":"2024-04-25T12:40:15","slug":"sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/","title":{"rendered":"\u0160to jesti i kako vje\u017ebati kako bi napokon dobili mi\u0161i\u0107e?"},"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\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#Kako_postaviti_plan_prehrane_za_porast_misica\" title=\"Kako postaviti plan prehrane za porast mi\u0161i\u0107a?\">Kako postaviti plan prehrane za porast mi\u0161i\u0107a?<\/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\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#Sto_jesti_kako_biste_zdravo_postigli_tezinu_i_misice\" title=\"\u0160to jesti kako biste zdravo postigli te\u017einu i mi\u0161i\u0107e?\">\u0160to jesti kako biste zdravo postigli te\u017einu i mi\u0161i\u0107e?<\/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\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#A_sto_su_zapravo_ti_proteini_masti_i_ugljikohidrati\" title=\"A \u0161to su zapravo ti proteini, masti i ugljikohidrati?\">A \u0161to su zapravo ti proteini, masti i ugljikohidrati?<\/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\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#3_prehrambena_savjeta_za_rast_misica\" title=\"3 prehrambena savjeta za rast mi\u0161i\u0107a\">3 prehrambena savjeta za rast mi\u0161i\u0107a<\/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\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#Trening_snage_je_alfa_i_omega_uspjesnog_rasta_misica\" title=\"Trening snage je alfa i omega uspje\u0161nog rasta mi\u0161i\u0107a\">Trening snage je alfa i omega uspje\u0161nog rasta mi\u0161i\u0107a<\/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\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#6_savjeta_kod_treninga_za_porast_misica\" title=\"6 savjeta kod treninga za porast mi\u0161i\u0107a\">6 savjeta kod treninga za porast mi\u0161i\u0107a<\/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\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#Cimbenici_koje_treba_zadovoljiti_za_rast_misica\" title=\"\u010cimbenici koje treba zadovoljiti za rast mi\u0161i\u0107a:\">\u010cimbenici koje treba zadovoljiti za rast mi\u0161i\u0107a:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/#Sto_uzeti_od_toga\" title=\"\u0160to uzeti od toga?\">\u0160to uzeti od toga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svakodnevno se bespu\u0107ima interneta, dru\u0161tvenim mre\u017eama i me\u0111u ljubiteljima fitnesa \u0161irom svijeta raspravlja o&nbsp;<strong>najboljim, naju\u010dinkovitijim i najnovijim metodama za naju\u010dinkovitiji rast mi\u0161i\u0107a.<\/strong>&nbsp;Trendovi se mijenjaju cijelo vrijeme, jednom je to trening u stilu samog Arnolda Schwarzeneggera, zatim imamo ulogu gladijatora utjelovljenu u Russell Crowu u istoimenom filmu ili pak mi\u0161i\u0107avog nordijskog boga groma Thor, kojeg glumi Chris Hemsworth u filmovima Osvetnici. Da stvar bude gora,<strong>&nbsp;prehrambeni se mitovi i poluistine izmjenjuju u razli\u010ditim oblicima.<\/strong>&nbsp;Jednom nam ka\u017eu da su ugljikohidrati prijatelji, a u nekom se drugom trenutku mogu pretvoriti u najve\u0107e kriminalce koji su odgovorni za vi\u0161ak masno\u0107e kod ljudi \u0161irom svijeta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tada nije ni \u010dudo \u0161to mnogi ljudi imaju apsolutni kaos po pitanjima prehrane i treninga. Istodobno,&nbsp;<strong>dovoljno je slijediti nekoliko jednostavnih pravila<\/strong>&nbsp;koja vrijede univerzalno u bilo kojem trenutku, a ne samo kada je u modi prehrana bez glutena. Ako \u017eelite znati koja je istina o glutenu, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gluten-je-li-zaista-stetan-za-sve-nas\/\"><strong>Gluten \u2013 je li zaista \u0161tetan za sve nas?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_postaviti_plan_prehrane_za_porast_misica\"><\/span>Kako postaviti plan prehrane za porast mi\u0161i\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posljednjih godina najpopularniji fitnes videozapisi na YouTubeu uklju\u010duju sadr\u017eaje u kojima sporta\u0161i, poznate osobe, ljubitelji fitnesa i \u201cobi\u010dni smrtnici\u201d tijekom dana snimaju svoje prehrambene planove, takozvane&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=%C5%A1to+pojedem+u+jednom+danu\"><strong>\u201c\u0160to pojedem u jednom danu<\/strong>&nbsp;<\/a>ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=Full+Day+of+Eating\"><strong>Dan ispunjen hranom<\/strong><\/a>\u201c. Inspirirati se novim receptima, jelima i hranom definitivno nije lo\u0161e.&nbsp;<strong>No, problem nastaje kada bezglavo poku\u0161avamo kopirati ove dijete<\/strong>&nbsp;i nadamo se da \u0107emo posti\u0107i isti cilj ili izgledati poput svojih omiljenih idola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tu su i razni izazovi od<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=10+000+kcal+challenge\">&nbsp;10.000 kcal<\/a>,<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=5SvIUJVQ3dQ&amp;ab_channel=BuzzFeedMultiplayer\">&nbsp;izvorna prehrana prema Michael Phelpsu<\/a>&nbsp;i drugim svjetski poznatim sporta\u0161ima, kao i niz uputa bodybuildera i fitnes sporta\u0161a, u kojima nas poku\u0161avaju savjetovati kako pristupiti dijeti za postizanje mi\u0161i\u0107a.&nbsp;<strong>Neki su bolji, drugi pak lo\u0161iji<\/strong>. Nakon \u010ditanja \u010dlanka mo\u0107i \u0107emo znati \u0161to nas treba nadahnuti, a \u0161to bismo radije trebali zanemariti u bespu\u0107ima Interneta.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg\" alt=\"Kako se hraniti za postizanje mi\u0161i\u0107ne mase?\" class=\"wp-image-188440\" style=\"width:843px;height:562px\" title=\"Kako se hraniti za postizanje mi\u0161i\u0107ne mase?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Dijeta za rast mi\u0161i\u0107a odnosi se na primanje vi\u0161e energije iz kvalitetne hrane, a ne iz nezdrave hrane<\/h3>\n\n\n\n<p>Sve pizze, pljeskavice, Coca-Cola, slatki\u0161i i druge \u201cblagodati\u201d u nekim od gore spomenutih videozapisa mogu izgledati prili\u010dno primamljivo. Pogotovo kad na kraju videa vidimo uspje\u0161ne sporta\u0161e s relativno malim postotkom tjelesne masti. No,&nbsp;<strong>postavljanje prehrane na sli\u010dnoj hrani nije dobra ideja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te su delicije me\u0111u&nbsp;<strong>industrijski visoko prera\u0111enom hranom<\/strong>&nbsp;koja obi\u010dno sadr\u017ei&nbsp;<strong>puno soli, \u0161e\u0107era, masti, prera\u0111enih ugljikohidrata i puno kalorija u malim koli\u010dinama.<\/strong>&nbsp;Naprotiv,&nbsp;<strong>siroma\u0161ne su vitaminima, mineralima, vlaknima, kvalitetnim bjelan\u010devinama, a istodobno imaju nizak kapacitet sitosti,&nbsp;<\/strong>pa ih se lako mo\u017eemo prejesti i dobiti pretjeranu koli\u010dinu nepotrebne dodatne energije. Mnogo va\u017enih hranjivih sastojaka za optimalno funkcioniranje tijela jednostavno nedostaje takvoj prehrani, \u0161to dugoro\u010dno mo\u017ee rezultirati nedostatnom regeneracijom, ozljedama i bespotrebnim dobivanjem velikih koli\u010dina masti.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno,&nbsp;<strong>uzimanje pizze, hamburgera, piva ili \u010da\u0161e vina s vremena na vrijeme mo\u017ee biti u redu<\/strong>, \u0161tovi\u0161e takav popularni \u201cobrok s poslasticama\u201d koji ne \u017eelimo odbiti mo\u017ee nam pomo\u0107i da dugoro\u010dno odr\u017eimo zdravu i uravnote\u017eenu prehranu.&nbsp;<strong>Mnogim je ljudima ova strategija ve\u0107 pomogla da prevladaju pristup \u201csve u\u201d, odnosno \u201csve ili ni\u0161ta<\/strong>\u201c, te su odre\u0111eno vrijeme jeli samo zdravo, odnosno isklju\u010divo nezdravo. Tako\u0111er mo\u017eemo slijediti pravilo koje se oslanja na unos energije koja dolazi iz 80% optimalno sastavljene prehrane i 20% prehrane temeljene na na\u0161em \u201cvaranju\u201d, odnosno uno\u0161enju nezdravih, brzih namirnica. Ako \u017eelite saznati vi\u0161e o problemu \u201ccheat meals \u2013 cheat obroka\u201d, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/cheat-obrok-sto-je-to-i-kako-funkcionira-varanje-u-prehrani-sportasa\/\">Cheat Meal \u2013 \u0161to je to i kako funkcionira \u201cvaranje\u201d u prehrani.<\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_jesti_kako_biste_zdravo_postigli_tezinu_i_misice\"><\/span>\u0160to jesti kako biste zdravo postigli te\u017einu i mi\u0161i\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u0161ta revolucionarno, uostalom,&nbsp;<strong>hrana od kvalitetnih namirnica koju mo\u017eemo zamisliti da jedemo dugoro\u010dno<\/strong>, a da nam se \u201cne iskrive usta\u201c od ga\u0111enja na samu pomisao da je opet jedemo.&nbsp;<strong>Prehranu ne moramo odmah okrenuti za 180 \u00b0<\/strong>&nbsp;i po\u010deti jesti hranu i obroke koji nam se nikako ne svi\u0111aju, samo zato \u0161to se za njih ka\u017ee da su zdravi i korisni. Takvim pristupom samoodricanja bismo izdr\u017eali svega nekoliko dana, a onda bi odustali od svega toga, govore\u0107i kako je to bilo bezvrijedno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za po\u010detnike dobra je ideja jednostavno razmisliti o tome kako mo\u017eemo pobolj\u0161ati na\u0161u prehranu<\/strong>&nbsp;i jesti vi\u0161e zdrave hrane. Da poku\u0161ate na ovaj na\u010din?<\/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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">TRENUTNO STANJE<\/th><th class=\"has-text-align-center\" data-align=\"center\">MALI NAPREDAK<\/th><th class=\"has-text-align-center\" data-align=\"center\">VELIKI NAPREDAK<\/th><th class=\"has-text-align-center\" data-align=\"center\">KONA\u010cNI NAPREDAK<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u017eena \u0161nicla s pr\u017eenim krumpirima i majonezom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pr\u017eena \u0161nicla s ameri\u010dkim krumpirom i ke\u010dapom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010dena <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107a prsa<\/a> s ameri\u010dkim krumpirom i ke\u010dapom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010dena prsa s ameri\u010dkim krumpirom, salatom od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> i umakom na bazi gr\u010dkog jogurta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zasla\u0111eni cappuccino s kokosovim sirupom i pletenicom od oraha<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino s kokosovim sirupom i integralnim muffinom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino s 0% gr\u010dkog jogurta,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/catalogsearch\/result\/?q=muesli\">mueslija<\/a>&nbsp;i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cokolade\">\u010dokolade<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Lungo s kapljicom poluobranog mlijeka po ukusu i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\">proteinskim pala\u010dinkama<\/a>&nbsp;s gr\u010dkim jogurtom, komadi\u0107ima vo\u0107a i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\">Fitcheat \u010dokoladom<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>S vremenom bismo se uz pomo\u0107 ovih malih i neznatnih prilagodbi, koje su daleko lak\u0161e prihvatljive za ljude, trebali&nbsp;<strong>pribli\u017eiti modelu takozvanog zdravog tanjura,<\/strong>&nbsp;koji je funkcionalnija alternativa piramidi pravilne prehrane. Zahvaljuju\u0107i njemu mo\u017eemo lako vidjeti kako bi svaki na\u0161 obrok trebao biti idealno sastavljen u smislu raspodjele hranjivih sastojaka.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/01\/visual_en-2-1124x1049.png\" alt=\"Kako postaviti plan prehrane?\" class=\"wp-image-210642\" style=\"width:843px;height:787px\" title=\"Kako postaviti plan prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-2-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-2-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-2-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-2.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">slika preuzeta s food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Na tanjuru je vrlo jednostavno, ali kako s ostalim raznim zalogajima?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako je to ikako mogu\u0107e i imamo barem malo vremena za hranu, stavimo i grickalicu na tanjur. Ugljikohidrati \u0107e biti zastupljeni kri\u0161kom ra\u017eenog kruha, bjelan\u010devine na primjer skyr, gr\u010dkim jogurtom 0% ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\">proteinskim pala\u010dinkama<\/a>&nbsp;sa slojem bijelog jogurta i komadom omiljenog vo\u0107a ili mje\u0161avine bobica.<\/li>\n\n\n\n<li>Ako to nije mogu\u0107e, jednostavno pripremimo brzi sendvi\u010d u obliku manjeg komada prepolovljenog integralnog kruha namazanog krem \u200b\u200bsirom i s dvije kri\u0161ke \u0161unke, sirom Edamerom, tvrdo kuhanim jajetom i omiljenim povr\u0107em. Stavite ga u kutiju, dodajte jo\u0161 jedan komad povr\u0107a narezanog na plo\u0161ke (korabu, mrkvu, krastavac \u2026) i gotovi smo. To ne bi trebalo predstavljati nikakvu znanstvenu fantastiku.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"A_sto_su_zapravo_ti_proteini_masti_i_ugljikohidrati\"><\/span>A \u0161to su zapravo ti proteini, masti i ugljikohidrati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvori proteina:<\/strong>&nbsp;meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, plodovi mora, mlijeko, mlije\u010dni proizvodi i sir, jaja,&nbsp;<a href=\"https:\/\/gymbeam.hr\/ostale-zitarice\" class=\"ek-link\">mahunarke<\/a>&nbsp;(gra\u0161ak,&nbsp;<a href=\"https:\/\/gymbeam.hr\/organski-peceni-grah-u-umaku-od-rajcice-auga.html\" class=\"ek-link\">grah<\/a>, sve vrste&nbsp;<a href=\"https:\/\/gymbeam.hr\/tjestenina\/leca\" class=\"ek-link\">le\u0107e<\/a>,<a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" class=\"ek-link\">&nbsp;slanutak<\/a>, edamame mahune), pseudo-\u017eitarice (<a href=\"https:\/\/gymbeam.hr\/heljda\" class=\"ek-link\">heljda<\/a>,<a href=\"https:\/\/gymbeam.hr\/bio-amarant-country-life.html\" class=\"ek-link\">&nbsp;amarant<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/kvinoja\" class=\"ek-link\">kvinoja<\/a>), tofu, tempeh,&nbsp;<a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">ora\u0161asti plodovi<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">sjemenke<\/a>, biljne zamjene za meso, delikatesni kvasac,&nbsp;<a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" class=\"ek-link\">protein sirutke<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\">proteini na biljnoj bazi<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" class=\"ek-link\">proteinske plo\u010dice<\/a>.<\/li>\n\n\n\n<li><strong>Izvori masti<\/strong>:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">ora\u0161asti plodovi i sjemenke<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\">ulja<\/a>, masline, avokado, maslac i drugi izvori masti, koji su prirodni dio \u017eivotinjskih bjelan\u010devina.<\/li>\n\n\n\n<li><strong>Izvori ugljikohidrata:<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.hr\/zitarice\" class=\"ek-link\">cjelovite \u017eitarice i pahuljice<\/a>&nbsp;(<a href=\"https:\/\/gymbeam.hr\/zitarice\" class=\"ek-link\">zobene pahuljice<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/brasno\" class=\"ek-link\">bra\u0161no<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/riza\" class=\"ek-link\">ri\u017ea<\/a>, tjestenina,<a href=\"https:\/\/gymbeam.hr\/kruh-i-pecivo\" class=\"ek-link\">&nbsp;kruh i peciva<\/a>), pseudo-\u017eitarice, krumpir i slatki krumpir \u2013 batat,&nbsp;<a href=\"https:\/\/gymbeam.hr\/ostale-zitarice\" class=\"ek-link\">mahunarke<\/a>, vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnevno bismo trebali konzumirati najmanje&nbsp;<strong>400 grama povr\u0107a<\/strong>&nbsp;i&nbsp;<strong>200 grama vo\u0107a,<\/strong>&nbsp;\u0161to se koli\u010dinski odnosi na 4-5 komada, odnosno 2-3 komada srednje veli\u010dine.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg\" alt=\"\u0160to su proteini, masti i ugljikohidrati?\" class=\"wp-image-188466\" style=\"width:843px;height:562px\" title=\"\u0160to su proteini, masti i ugljikohidrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_prehrambena_savjeta_za_rast_misica\"><\/span>3 prehrambena savjeta za rast mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Konzumirajte vi\u0161e energije nego prije, kako bi mi\u0161i\u0107i imali iz \u010dega rasti<\/h3>\n\n\n\n<p>Ve\u0107 smo rekli da ne\u0161to poput neosnovanog jedenja svega \u0161to do\u0111e pod ruku nije prava ideja.&nbsp;<strong>Unos energije trebali bismo pove\u0107ati kvalitetnom prehranom, za oko 10\u201320% vi\u0161e od uobi\u010dajenog unosa<\/strong>, kada odr\u017eavamo svoju stabilnu tjelesnu te\u017einu. \u0160to se ti\u010de kalorija, bilo bi dobro unositi dodatnih 250 kcal.&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednom svaka 2 tjedna, pod istim uvjetima, razmatramo i mjerimo osnovne opsege tijela,<\/strong>&nbsp;poput opsega struka, bokova, trbuha, prsa i drugih koje \u017eelimo pratiti. Ako se te\u017eina i centimetri nisu pomaknuli prema gore, u prehranu jednostavno dodamo jo\u0161 250 kcal dnevno. Kako se te\u017eina ili centimetri budu pove\u0107avali, uspje\u0161no smo dosegli kalorijski vi\u0161ak i po\u010dinjemo dobivati \u200b\u200bmi\u0161i\u0107e.&nbsp;<strong>Va\u017eno je da vi\u0161ak energije ne bude prevelik i da ne unosimo nepotrebno veliku koli\u010dinu tjelesne masti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako lako dodati 250 kcal dnevno?<\/h4>\n\n\n\n<p>Kada pogledamo sliku zdravog tanjura, mo\u017eemo zamisliti jednostavnu manipulaciju njegovim sastavom.&nbsp;<strong>Pove\u0107avanjem ugljikohidratne komponente<\/strong>&nbsp;za oko 200 grama kuhane&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/riza\">ri\u017ee<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\">tjestenine<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\">kus-kusa i ostalih \u017eitarica<\/a>,&nbsp;dobivamo \u017eeljenih dodatnih 250 kcal. To mo\u017eemo posti\u0107i i s, primjerice, obrokom od 40 grama omiljenih&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">ora\u0161astih plodova<\/a>&nbsp;ili ve\u0107om \u017eli\u010dicom&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maslac\">maslaca od oraha<\/a>. U slu\u010daju da solidnom prehranom ne mo\u017eemo unijeti dodatnu energiju potrebnu za rast mi\u0161i\u0107a, mo\u017ee nam pomo\u0107i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaineri-ugljikohidrati\">kvalitativni gainer<\/a>.<\/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<h3 class=\"wp-block-heading is-style-default\">2. Unesite dovoljno proteina<\/h3>\n\n\n\n<p>U na\u0161em se tijelu mi\u0161i\u0107ni proteini razgra\u0111uju i gotovo stalno nastaju.&nbsp;<strong>Da bi mi\u0161i\u0107i rasli i pove\u0107avali svoj volumen, potrebno je dnevno unositi \u200b\u200bdovoljno proteina<\/strong>&nbsp;koji poti\u010du proizvodnju mi\u0161i\u0107nih proteina (MPS \u2013 sinteza mi\u0161i\u0107nih proteina).&nbsp;<strong>Koliko to proteina podrazumijeva dnevno?<\/strong>&nbsp;Za ve\u0107inu sporta\u0161a koji rade treninge snage, ta koli\u010dina se odnosi na \u0161iroki raspon od&nbsp;<strong>1,4-2,0 g proteina po kilogramu tjelesne te\u017eine<\/strong>. Za sporta\u0161e te\u0161ke 70 kilograma to predstavlja oko 98\u2013140 grama proteina dnevno. \u0160to intenzivnije i \u010de\u0161\u0107e treniramo, to nam treba vi\u0161e proteina.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Koliko \u010desto bismo trebali uzimati proteine?<\/h4>\n\n\n\n<p>Zbog maksimalne upotrebe anaboli\u010dkih procesa, prema Me\u0111unarodnom dru\u0161tvu za sportsku prehranu, idealno je<strong>&nbsp;konzumirati obrok koji sadr\u017ei oko 20-40 grama kvalitetnih bjelan\u010devina svaka 3-4 sata<\/strong>.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\">Sirutka<\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\">biljni proteini&nbsp;<\/a>mogu nam pomo\u0107i kod uno\u0161enja preporu\u010dene dnevne koli\u010dine proteina.<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>Ako \u017eelite pove\u0107ati svoju potrebu za izvorima proteina, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\">20 namirnica s kojima lako mo\u017eete dodati proteine \u200b\u200bu svoju prehranu.<\/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=\"wp-block-heading is-style-default\">3. Uklju\u010dite dodatke prehrani koji \u0107e vam pomo\u0107i da dobijete mi\u0161i\u0107e<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaineri\"><strong>Kvalitetni<\/strong>&nbsp;<strong>gainer<\/strong><\/a>&nbsp;ili&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zamjenski-obroci\">zamjena za obrok&nbsp;<\/a>mogu nam pomo\u0107i da pove\u0107amo unos energije<\/strong>, posebno u slu\u010dajevima kada nismo u mogu\u0107nosti unijeti ciljanu koli\u010dinu energije u obliku \u010dvrste prehrane ili iz bilo kojeg razloga preferiramo teku\u0107u prehranu koja se br\u017ee apsorbira.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\"><strong>Proteini sirutke<\/strong><\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\"><strong>biljni proteini<\/strong><\/a>&nbsp;<strong>pomo\u0107i \u0107e nam u ostvarenju preporu\u010denog dnevnog unosa proteina<\/strong>, a nakon treninga prevagnut \u0107e izme\u0111u razgradnje i izgradnje mi\u0161i\u0107nih proteina kako bismo ih stvorili.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\"><strong>Micelarni kazein<\/strong><\/a>&nbsp;<strong>pogodan je kao no\u0107ni protein<\/strong>&nbsp;za postupnu i polaganu opskrbu mi\u0161i\u0107a hranjivim tvarima ili kada smo dugo bez hrane.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\"><strong>Kreatin<\/strong><\/a>&nbsp;je tvar koju prirodno dobivamo iz prehrane, a na\u0161a tijela sama je stvaraju u bubrezima i jetri od aminokiselina glicina, arginina i metionina.&nbsp;<strong>Dodatak kreatina mo\u017ee pove\u0107ati njegove tjelesne rezerve za 20\u201340%, a time i br\u017eu energiju za eksplozivne performanse i ve\u0107u snagu,<\/strong>&nbsp;\u0161to se mo\u017ee o\u010ditovati u obliku u\u010dinkovitijeg treninga i nagla\u0161ene potrebe za treningom.&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/span><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/multivitamin\">Multivitamini<\/a>&nbsp;i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/multimineral\">multiminerali<\/a><\/strong>&nbsp;<strong>pomo\u0107i \u0107e nam s dovoljno svih osnovnih mikroelemenata,<\/strong>&nbsp;koji igraju va\u017enu ulogu u gotovo svim biolo\u0161kim procesima u na\u0161em tijelu.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg\" alt=\"Dodaci prehrani za rast mi\u0161i\u0107a\" class=\"wp-image-188479\" style=\"width:843px;height:563px\" title=\"Dodaci prehrani za rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Trening_snage_je_alfa_i_omega_uspjesnog_rasta_misica\"><\/span>Trening snage je alfa i omega uspje\u0161nog rasta mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>S nutricionisti\u010dkog gledi\u0161ta, uvjet za uspje\u0161an rast mi\u0161i\u0107a je blagi vi\u0161ak energije i dovoljan unos bjelan\u010devina i potrebnih mikronutrijenata<\/strong>&nbsp;kako bi tijelo moglo optimalno funkcionirati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najva\u017eniji poticaj, uzimaju\u0107i u obzir hipertrofiju mi\u0161i\u0107a je impuls mi\u0161i\u0107nim stanicama u obliku treninga snage ili drugog dovoljno intenzivnog pokreta<\/strong>. Bez vje\u017ebanja mi\u0161i\u0107i jednostavno ne \u017eele rasti, \u0161to je i logi\u010dno. Kao i u \u017eivotu, nemamo \u0161anse nau\u010diti strani jezik ako ne poku\u0161amo.&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<p>Na po\u010detku doista nije va\u017eno treniramo li kod ku\u0107e samo s vlastitom tjelesnom te\u017einom ili radimo trening na otvorenom, izvodimo li u teretani trening cijelog tijela, podjele, \u201cNjema\u010dki obuhvatni trening\u201d ili Korte trening.&nbsp;<strong>Sve su to \u201cpuki\u201d alati za vje\u017ebanje snage koje treba nau\u010diti koristiti.<\/strong>&nbsp;Prvo i osnovno, najva\u017enije je stvoriti uvjete u kojima \u0107e trening snage biti uspje\u0161an i procesuirati se u rast mi\u0161i\u0107a.<\/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=\"30539,36388,36412,6086,36625,5331,5380,53647,43903,38734,38608,5951,28324,28324,51652,28683,3885,6322,40624\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_savjeta_kod_treninga_za_porast_misica\"><\/span>6 savjeta kod treninga za porast mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Odlu\u010dite i izradite plan treninga<\/h3>\n\n\n\n<p>Kada redovito raspodjelimo vremenske intervale dnevnog treninga u periodu od godine dana, nakon \u010dega slijedi pauza od nekoliko mjeseci, ne mo\u017eemo biti iznena\u0111eni kako rezultati nisu vidljivi.&nbsp;<strong>Sve jednostavno zahtijeva odre\u0111eno vrijeme<\/strong>. Mi\u0161i\u0107i ne rastu nekim \u010dudom nakon 3 vje\u017ebe s bu\u010dicama i uzetim proteinima nakon odra\u0111enog treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U stvarnosti je potrebno razmi\u0161ljati o tome koliko smo sati tjedno sposobni posvetiti treningu snage. I \u0161to je najva\u017enije, doista&nbsp;<strong>moramo donijeti odluku i slijediti ju<\/strong>. To \u0107e biti va\u017eno za postavljanje plana treninga. Kompletna regeneracija doga\u0111a se u roku od 24\u201372 sata nakon treninga. Stoga je po\u017eeljno ovu \u010dinjenicu uzeti u obzir tijekom sastavljanja plana treninga.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Imamo vremena samo dva puta tjedno?<\/strong>&nbsp;U tom slu\u010daju, biramo trening cijelog tijela.<\/li>\n\n\n\n<li><strong>Imamo li vremena tri puta tjedno?&nbsp;<\/strong>U tom slu\u010daju imamo izbor izme\u0111u cijelog tijela, \u201cGornji \/ Donji (podjela tijela na gornji i donji dio)\u201d i klasi\u010dni split trening s 1 treningom mi\u0161i\u0107a tjedno.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto mo\u017eemo u\u010diniti ako \u017eelimo trenirati \u010detiri puta tjedno (\u201cGornji \/ Donji\u201d dio tijela ili raspore\u0111eni trening otpora).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dobar trening nekoliko puta tjedno ve\u0107 je relativno zahtijevna stvar za adekvatnu regeneraciju.&nbsp;<\/strong>Svakako je za to potrebno puno iskustva i znanja o samom sebi. Ako vam je potrebna pomo\u0107 u sastavljanju plana treninga, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\"><strong>Kako osmisliti kvalitetan plan vje\u017ebanja \u2013 savjeti, treninzi, naj\u010de\u0161\u0107e pogre\u0161ke.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg\" alt=\"6 savjeta kod treninga za porast mi\u0161i\u0107a\" class=\"wp-image-188505\" style=\"width:843px;height:562px\" title=\"6 savjeta kod treninga za porast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Na temelju osnovnih vje\u017ebi, osmislite i nau\u010dite niz drugih vje\u017ebi<\/h3>\n\n\n\n<p><strong>Koje su vje\u017ebe najbolje? One u kojima ste savladali tehniku \u200b\u200bi odgovaraju va\u0161oj biomehanici pokreta.<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\"><strong>\u010cu\u010dnjeve<\/strong><\/a>,&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\">mrtvo dizanje<\/a><\/strong>&nbsp;i<strong>&nbsp;potisak na ravnoj klupi<\/strong>&nbsp;smatramo \u201csvetim trojstvom\u201d treninga snage. Ovim \u0107emo vje\u017ebama u\u010dinkovito trenirati gotovo cijelo tijelo, a ako nam odgovaraju, definitivno ne bi trebale izostajati iz na\u0161eg plana treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sljede\u0107a je to\u010dka ra\u0161\u010dlanjivanje pojedinih dijelova na vje\u017ebe koje nam odgovaraju<\/strong>, znamo ih i mo\u017eemo ih prakticirati ispravnom tehnikom.&nbsp;<strong>Za po\u010detak \u0107e biti dovoljne najmanje 3 vje\u017ebe za veliki dio mi\u0161i\u0107a i 2 vje\u017ebe za manji dio mi\u0161i\u0107a.<\/strong>&nbsp;Nakon toga, vje\u017ebe dijelimo u plan treninga prema vremenskim mogu\u0107nostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako nemamo iskustva s treningom snage, svakako je dobar po\u010detak kontaktirati trenera ili barem prijatelja koji ve\u0107 neko vrijeme di\u017ee utege i spreman je podu\u010diti nas ispravnim tehnikama.<\/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 is-style-default\">3. Po\u010dnite s osnovnim brojem serija i ponavljanja s dovoljnim optere\u0107enjem<\/h3>\n\n\n\n<p>Zbog vremena potrebnog za potpunu regeneraciju, \u010dini se prikladnim&nbsp;<strong>vje\u017ebati jedan dio mi\u0161i\u0107a otprilike dva puta tjedno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107 smo rekli kako \u0107e biti dovoljne oko&nbsp;<strong>3 vje\u017ebe za veliki dio mi\u0161i\u0107a i 2 vje\u017ebe koje se odnose na manji dio mi\u0161i\u0107a u 3-4 radne serije<\/strong>. I koliko ponavljanja je prikladno odabrati na jednom treningu? To podrazumijeva raspon od&nbsp;<strong>40\u201360 ponavljanja.<\/strong>&nbsp;Mo\u017eemo se vratiti od&nbsp;<strong>sna\u017enijih 4\u20136 ponavljanja u slo\u017eenoj vje\u017ebi do \u00abbodybuildinga\u00bb 8\u201312 ponavljanja<\/strong>&nbsp;u sljede\u0107oj vje\u017ebi u 3-4 radne serije.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U ovom slu\u010daju, optere\u0107enje je idealno odabrano izme\u0111u 80\u201385% (1RM) za 4\u20136 ponavljanja u seriji i 60\u201375% (1RM) za 8\u201312 ponavljanja u seriji.<\/strong>&nbsp;1RM izra\u017eava maksimalnu te\u017einu tereta koju smo sposobni podi\u0107i ispravnom tehnikom. Kada odradimo 12 ponavljanja vje\u017ebe i osjetimo da imamo jo\u0161 nekoliko u rezervi, vrijeme je za dodavanje tereta kako bismo postigli optimalan impuls rasta.<\/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 is-style-default\">4. Planirajte, strate\u0161ki pove\u0107avajte optere\u0107enje i oslobodite ga se povremeno<\/h3>\n\n\n\n<p><strong>\u0160to smo utreniraniji, to nam je podignuta te\u017eina sve lak\u0161a.<\/strong>&nbsp;Stoga je potrebno uzeti u obzir ovaj faktor unutar mezociklusa (srednjoro\u010dno vremensko razdoblje treninga) i svaki tjedan trening u\u010diniti malo zahtjevnijim u odnosu na pro\u0161li, dodavanjem broja ponavljanja ili duljim vremenom pod napeto\u0161\u0107u (TUT = time under tension). Kao dio planiranja treninga trebali bismo&nbsp;<strong>pove\u0107ati optere\u0107enje u mezociklusu koji traje oko 4-8 tjedana.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nakon ovog mezociklusa trebalo bi postojati vrijeme za tjednu fazu rastere\u0107enja<\/strong>, kada smanjimo intenzitet treninga za otprilike pola uslijed manjeg optere\u0107enja, te broja odra\u0111enih serija. Ovim \u0107e se postignuti puna manifestacija prilagodbe treninga. Jednostavno mo\u017eemo smanjiti koli\u010dinu optere\u0107enja ili broj odra\u0111enih serija.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nakon ovog bloka, ponovno \u0107emo testirati svoj 1RM<\/strong>&nbsp;i u skladu s tim planirati jo\u0161 jedan trening. Prisiljavamo mi\u0161i\u0107e da rastu tako da \u0107emo tijekom&nbsp;<strong>treninga uzeti u obzir progresivno preoptere\u0107enje<\/strong>&nbsp;kada su pojedini blokovi treninga sve zahtjevniji i mi\u0161i\u0107i dobivaju ja\u010di impuls rasta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A kakva bi trebala biti stanka izme\u0111u serija?<\/strong>&nbsp;Otprilike&nbsp;<strong>3 minute izme\u0111u najte\u017eih serija i 2 minute izme\u0111u lak\u0161ih serija<\/strong>&nbsp;kako bi se adekvatno obnovili energetski resursi za daljnji rad mi\u0161i\u0107a.&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg\" alt=\"Koliko je puta tjedno potrebno vje\u017ebati za porast mi\u0161i\u0107a?\" class=\"wp-image-188518\" style=\"width:843px;height:563px\" title=\"Koliko je puta tjedno potrebno vje\u017ebati za porast mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Budite strpljivi i ustrajni<\/h3>\n\n\n\n<p><strong>Ni Rim nije sagra\u0111en u jednom danu, niti je Michelangelo preko no\u0107i isklesao Davidov kip<\/strong>, stoga moramo prihvatiti \u010dinjenicu da sve ima svoje vrijeme. Potrebno je&nbsp;<strong>vjerovati postavljenom procesu, pratiti napredak i pametno prilagoditi plan prema rezultatima srednjoro\u010dnih ciljeva.<\/strong>&nbsp;To zna\u010di da mo\u017eemo djelomi\u010dno izmijeniti plan treninga nakon otprilike mjesec dana pa\u017eljivog i strpljivog rada. Naravno, pritom ne manipuliramo veli\u010dinom tereta s ciljem postizanja progresivnog preoptere\u0107enja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, ogromna se razlika o\u010dituje i u tome kakva nam je po\u010detna pozicija.&nbsp;<strong>Po\u010detnik doslovno raste od samog pogleda na uteg<\/strong>, a napredni i iskusni sporta\u0161 koji radi na snazi zadovoljan je i sa svakih 100 grama nove mi\u0161i\u0107ne mase.&nbsp;<strong>Svatko od nas ima razli\u010dite prirodne potencijale.<\/strong>&nbsp;I to treba po\u0161tovati i razumjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako postaviti va\u0161e ciljeve i razmi\u0161ljanja pravilno prema uspjehu, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ne-vidite-rezultate-prehrane-i-napornog-rada-u-teretani-reci-cemo-vam-kako-uspjeti\/\"><strong>Ne vidite rezultate od prehrane i napornog rada u teretani? Mi \u0107emo vam re\u0107i kako uspjeti!<\/strong><\/a><\/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 is-style-default\">6. Ne podcjenjujte va\u017enost sna i vremena potrebnog za regeneraciju<\/h3>\n\n\n\n<p><strong>Spavanje je mo\u0107an \u010darobnjak,<\/strong>&nbsp;\u010dije nam se tajne postupno otkrivaju, a njegov \u0161irok spektar pozitivnog djelovanja i dalje nas iznena\u0111uje.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\"><strong>Optimalan san<\/strong><\/a><strong>&nbsp;va\u017ean je<\/strong>&nbsp;za odr\u017eavanje dobre kognitivne funkcije, upravljanja stresom, uklanjanje umora, zdravu razinu testosterona i op\u0107enito povoljno hormonsko okru\u017eenje za rast mi\u0161i\u0107a.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prekomjerno optere\u0107enje i naporan trening ne pretvaraju se nu\u017eno u bolje rezultate. Upravo suprotno.<\/strong>&nbsp;Po\u0161tujmo proces treninga i trenirajmo dovoljno naporno. Tada je vrijeme za odmor i kvalitetnu regeneraciju, na primjer u obliku masa\u017ea, hladne terapije, saune i drugih tehnika.<\/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 ne\u0161to vi\u0161e o prehrani tijekom treniranja, pro\u010ditajte na\u0161 \u010dlanak<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\">&nbsp;<strong>\u0160to jesti prije i nakon treninga kako biste postigli maksimalne rezultate.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Cimbenici_koje_treba_zadovoljiti_za_rast_misica\"><\/span>\u010cimbenici koje treba zadovoljiti za rast mi\u0161i\u0107a:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Blagi dodatak energije u prehrani,<\/strong>&nbsp;oko 10\u201320% uz unos uobi\u010dajene energije za odr\u017eavanje.<\/li>\n\n\n\n<li><strong>Unos dovoljne koli\u010dine proteina tokom dana<\/strong>&nbsp;u \u0161irokom rasponu&nbsp;<strong>od 1,4\u20132 g po kg tjelesne te\u017eine.<\/strong><\/li>\n\n\n\n<li><strong>Kvalitetan plan treninga po\u0161tuju\u0107i princip progresivnog preoptere\u0107enja,<\/strong>&nbsp;koje se mo\u017ee posti\u0107i pove\u0107anjem obujma treninga, ve\u0107im intenzitetom treninga, skra\u0107ivanjem intervala odmora izme\u0111u setova ili usporavanjem tempa vje\u017ebanja.&nbsp;<span style=\"color: #ff6600;\">[18]<\/span><\/li>\n\n\n\n<li><strong>Dovoljno prostora za regeneraciju mi\u0161i\u0107a i \u017eiv\u010danog sustava<\/strong>, koji se tako\u0111er iscrpljuje zahtjevnim treningom.<span style=\"color: #ff6600;\">&nbsp;[19] [20]<\/span><\/li>\n\n\n\n<li><strong>Spavajte najmanje 7-9 sati dnevno.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg\" alt=\"\u0160to utje\u010de na rast mi\u0161i\u0107a?\" class=\"wp-image-188531\" style=\"width:843px;height:562px\" title=\"\u0160to utje\u010de na rast mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_uzeti_od_toga\"><\/span>\u0160to uzeti od toga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ispunjavanje uvjeta za rast mi\u0161i\u0107a nije tako komplicirano kao \u0161to bi se moglo \u010diniti, zar ne? Ne trebaju nam pre\u010daci, akceleratori, revolucionarne metode treninga ili \u010dudesne tablete.<strong>&nbsp;Samo slijedite neke od najva\u017enijih varijabli za rast mi\u0161i\u0107a, napredak i najva\u017enije od svega \u2013 budite strpljivi i dosljedni.<\/strong>&nbsp;\u010cak i ako ponekad ne \u017eelimo vje\u017ebati, samo \u0107e nas lijep osje\u0107aj nakon treninga zahvaljuju\u0107i endorfinima ipak natjerati u teretanu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izgradnja mi\u0161i\u0107a podrazumijeva mjesece i godine te zapravo mo\u017ee predstavljati vje\u010dni fokus cjelokupnog vje\u017ebanja i treniranja.<\/strong>&nbsp;Ali to ovisi o na\u0161im ambicijama i ciljevima. Za atraktivnu mi\u0161i\u0107avu figuru dovoljno je&nbsp;<strong>neki du\u017ei period vje\u017ebati oko 3 puta tjedno, hraniti se kvalitetno uravnote\u017eenom prehranom koja uklju\u010duje dovoljno svih hranjivih sastojaka, spavati dovoljno i ne brinuti se bespotrebno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio i u\u010dinio korisnim, bilo bi nam drago da ga podijelite kako biste pomogli i drugim \u010ditateljima oko postavljanja pravilne prehrane i treninga za porast volumena mi\u0161i\u0107a.&nbsp;<strong>\u0160to vam je pomoglo u izgradnji mi\u0161i\u0107ne mase?<\/strong>&nbsp;Podijelite s nama svoje savjete i bilje\u0161ke u komentarima.<\/p>\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\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Ne gubite vrijeme i jednostavno postavite plan prehrane i treninga za rast mi\u0161i\u0107a.<\/p>\n","protected":false},"author":65,"featured_media":188705,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6668,7352,7184,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-296777","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-prehrana-hr","10":"tag-rast-misicne-mase-hr","11":"tag-trening-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>\u0160to jesti i kako vje\u017ebati kako bi napokon dobili mi\u0161i\u0107e? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako dobiti mi\u0161i\u0107e? 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