{"id":297006,"date":"2022-03-23T16:18:27","date_gmt":"2022-03-23T15:18:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=297006"},"modified":"2023-07-03T16:12:31","modified_gmt":"2023-07-03T14:12:31","slug":"11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/","title":{"rendered":"11 najboljih dodataka za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti"},"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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#Koje_su_specificnosti_sportova_izdrzljivosti\" title=\"Koje su specifi\u010dnosti sportova izdr\u017eljivosti?\">Koje su specifi\u010dnosti sportova izdr\u017eljivosti?<\/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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#Zasto_su_prehrana_i_optimalan_unos_hranjivih_tvari_toliko_vazni_za_sportase_izdrzljivosti\" title=\"Za\u0161to su prehrana i optimalan unos hranjivih tvari toliko va\u017eni za sporta\u0161e izdr\u017eljivosti?\">Za\u0161to su prehrana i optimalan unos hranjivih tvari toliko va\u017eni za sporta\u0161e izdr\u017eljivosti?<\/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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#11_najboljih_dodataka_za_sportase_izdrzljivosti\" title=\"11 najboljih dodataka za sporta\u0161e izdr\u017eljivosti\">11 najboljih dodataka za sporta\u0161e izdr\u017eljivosti<\/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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#1_Jednostavni_i_slozeni_ugljikohidrati_za_maksimalnu_energiju_tijekom_izvedbe\" title=\"1. Jednostavni i slo\u017eeni ugljikohidrati za maksimalnu energiju tijekom izvedbe\">1. Jednostavni i slo\u017eeni ugljikohidrati za maksimalnu energiju tijekom izvedbe<\/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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#2_Kvalitetni_protein_za_poticanje_regeneracije\" title=\"2. Kvalitetni protein za poticanje regeneracije\">2. Kvalitetni protein za poticanje regeneracije<\/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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#3_Elektroliti_za_optimalnu_hidrataciju\" title=\"3. Elektroliti za optimalnu hidrataciju\">3. Elektroliti za optimalnu hidrataciju<\/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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#4_Kofein_za_bolju_ucinkovitost\" title=\"4. Kofein za bolju u\u010dinkovitost\">4. Kofein za bolju u\u010dinkovitost<\/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\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#5_Slozena_prehrana_za_zglobove_radi_potpore_pravilnom_funkcioniranju_misicno-kostanog_sustava\" title=\"5. Slo\u017eena prehrana za zglobove radi potpore pravilnom funkcioniranju mi\u0161i\u0107no-ko\u0161tanog sustava\">5. Slo\u017eena prehrana za zglobove radi potpore pravilnom funkcioniranju mi\u0161i\u0107no-ko\u0161tanog sustava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#6_Vitamini_i_minerali_za_odrzavanje_imunoloske_funkcije_i_poticanje_opceg_zdravlja\" title=\"6. Vitamini i minerali za odr\u017eavanje imunolo\u0161ke funkcije i poticanje op\u0107eg zdravlja\">6. Vitamini i minerali za odr\u017eavanje imunolo\u0161ke funkcije i poticanje op\u0107eg zdravlja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#7_Omega-3_masne_kiseline_za_bolju_regeneraciju\" title=\"7. Omega-3 masne kiseline za bolju regeneraciju\">7. Omega-3 masne kiseline za bolju regeneraciju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#8_Nitrati_za_bolji_protok_krvi_i_potporu_maksimalnoj_ucinkovitosti\" title=\"8. Nitrati za bolji protok krvi i potporu maksimalnoj u\u010dinkovitosti\">8. Nitrati za bolji protok krvi i potporu maksimalnoj u\u010dinkovitosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#9_Citrulin_za_bolju_opskrbu_misica_hranjivim_tvarima_i_kisikom\" title=\"9. Citrulin za bolju opskrbu mi\u0161i\u0107a hranjivim tvarima i kisikom\">9. Citrulin za bolju opskrbu mi\u0161i\u0107a hranjivim tvarima i kisikom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#10_Kreatin_za_vise_energije_i_podnosenje_umora\" title=\"10. Kreatin za vi\u0161e energije i podno\u0161enje umora\">10. Kreatin za vi\u0161e energije i podno\u0161enje umora<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#11_BCAA_za_podnosenje_umora_i_zastitu_misica\" title=\"11. BCAA za podno\u0161enje umora i za\u0161titu mi\u0161i\u0107a\">11. BCAA za podno\u0161enje umora i za\u0161titu mi\u0161i\u0107a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aktivnosti vezane za izdr\u017eljivost kao \u0161to su tr\u010danje, vo\u017enja bicikla ili rolanje me\u0111u najpopularnijim su sportovima, osobito u toplijim mjesecima. Obi\u010dno nisu tako intenzivne, ali mogu trajati nekoliko sati. <strong>Zbog toga se pogotovo odre\u0111ene hranjive tvari iscrpe i potrebno ih je nadopuniti tijekom sportskih aktivnosti kako bi se<\/strong> <strong>odr\u017eao intenzitet izvedbe.<\/strong> Osim optimalne prehrane s dovoljno energije, dodaci prehrani tako\u0111er mogu pomo\u0107i. Neki od njih tako\u0111er se upotrebljavaju prije ili tijekom aktivnosti i stoga mogu pospje\u0161iti samu izvedbu. U ovom \u0107ete \u010dlanku saznati koji bi dodaci trebali biti dostupni kod ku\u0107e svakom entuzijasti\u010dnom biciklistu ili trka\u010du kojem je stalo do radosti kretanja, ali i do same izvedbe.<\/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=\"Koje_su_specificnosti_sportova_izdrzljivosti\"><\/span>Koje su specifi\u010dnosti sportova izdr\u017eljivosti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aktivnosti vezane za izdr\u017eljivost razlikuju se od aktivnosti vezanih za snagu po trajanju, ali i po drugim tipi\u010dnim karakteristikama, o kojima \u0107emo govoriti u nastavku. <span style=\"color: #ff6600\">[1\u20134]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obi\u010dno traju izme\u0111u trideset minuta i nekoliko sati.<\/strong> Aktivnosti koje traju vi\u0161e od \u010detiri sata ve\u0107 se smatraju izuzetnom izdr\u017eljivo\u0161\u0107u.<\/li>\n\n\n\n<li><strong>Uklju\u010duju velike skupine mi\u0161i\u0107a.<\/strong> Obi\u010dno su mi\u0161i\u0107i donje polovice tijela najvi\u0161e uklju\u010deni.<\/li>\n\n\n\n<li><strong>To su aerobne aktivnosti.<\/strong> Uklju\u010deno je ubrzanje otkucaja srca, obi\u010dno iznad pedeset posto svoje maksimalne vrijednosti za odre\u0111enog sporta\u0161a.<\/li>\n\n\n\n<li><strong>Izdr\u017eljivost je sposobnost odr\u017eavanja zadanog intenziteta optere\u0107enja u odre\u0111enom razdoblju<\/strong> i time izdr\u017eavanja umora.<\/li>\n\n\n\n<li><strong>Na primjer, sportovi izdr\u017eljivosti uklju\u010duju <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" class=\"ek-link\">tr\u010danje<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" class=\"ek-link\">vo\u017enju biciklom<\/a><\/span>, plivanje,<\/strong> klizanje, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\" class=\"ek-link\">planinarenje<\/a><\/span>, triatlon, kao i vje\u017ebanje na spravi za veslanje, sobnom biciklu ili ski ergu.<\/li>\n\n\n\n<li><strong>Sporta\u0161i izdr\u017eljivosti imaju ve\u0107e potrebe za unosom energije.<\/strong> Sagorijevaju puno kalorija tijekom du\u017ee aktivnosti.<\/li>\n\n\n\n<li><strong>Sporta\u0161i izdr\u017eljivosti \u010desto imaju ve\u0107i omjer ugljikohidrata u prehrani.<\/strong> U pravilu, oni \u010dini vi\u0161e od 60 % ukupnog unosa energije u odnosu na neaktivne pojedince ili sporta\u0161e snage. Poku\u0161avaju maksimalno pove\u0107ati opskrbu mi\u0161i\u0107nog glikogena (rezervnog ugljikohidrata). To se zatim tijekom izvedbe pretvara u energiju, koju upotrebljavaju mi\u0161i\u0107i koji rade.<\/li>\n\n\n\n<li><strong>Dugotrajna aktivnost uzrokuje ve\u0107e znojenje i gubitak elektrolita.<\/strong> Sa znojem tijelo napu\u0161taju teku\u0107ine, ali i va\u017eni minerali koji se nazivaju <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" class=\"ek-link\">elektrolitima<\/a><\/span>. Uklju\u010duju kloride, natrij, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezij<\/a><\/span>, kalij i kalcij te su va\u017eni za optimalnu funkciju mi\u0161i\u0107a i u biti za cijelo tijelo. Na primjer, <strong>smanjenje magnezija i kalcija<\/strong> povezano je s poreme\u0107ajem mi\u0161i\u0107ne kontrakcije i <strong>\u010de\u0161\u0107im gr\u010devima.<\/strong> Stoga bi sporta\u0161i trebali osigurati odgovaraju\u0107u hidrataciju, uklju\u010duju\u0107i nadoknadu tih minerala.<\/li>\n\n\n\n<li><strong>Tijekom nekoliko sati aktivnosti sporta\u0161i \u010desto nadopunjuju energiju uz teku\u0107ine.<\/strong> Naj\u010de\u0161\u0107e u obliku jednostavnih ugljikohidrata koji se lako apsorbiraju (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\" class=\"ek-link\">gelovi<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" class=\"ek-link\">ionizirana pi\u0107a<\/a><\/span> ili plo\u010dice) i lako probavljaju.<\/li>\n\n\n\n<li><strong>Sporta\u0161i izdr\u017eljivosti imaju ve\u0107e potrebe za proteinima od osoba koje nisu sporta\u0161i.<\/strong> To je uglavnom posljedica pove\u0107anih potreba tijela za regeneracijom, o\u010duvanjem mi\u0161i\u0107ne mase i odr\u017eavanjem pravilne imunolo\u0161ke funkcije tijekom zahtjevnih sportskih izvedbi. Sporta\u0161ima izdr\u017eljivosti op\u0107enito se savjetuje uno\u0161enje otprilike <strong>1,2 \u2013 1,4 g<\/strong> <strong>bjelan\u010devina<\/strong> po kilogramu tjelesne te\u017eine. Koli\u010dina od 0,8 do 1 g proteina po kilogramu tjelesne te\u017eine \u010desto je dovoljna za osobe koje se ne bave sportom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1124x749.jpg\" alt=\"Za\u0161to su dodaci prehrani va\u017eni za sporta\u0161e izdr\u017eljivosti?\" class=\"wp-image-291280\" width=\"843\" height=\"562\" title=\"Za\u0161to su dodaci prehrani va\u017eni za sporta\u0161e izdr\u017eljivosti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Copy-of-iStock-1265425433-_-OK-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_su_prehrana_i_optimalan_unos_hranjivih_tvari_toliko_vazni_za_sportase_izdrzljivosti\"><\/span>Za\u0161to su prehrana i optimalan unos hranjivih tvari toliko va\u017eni za sporta\u0161e izdr\u017eljivosti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trka\u010di, pliva\u010di ili biciklisti obi\u010dno su zahtjevniji od rekreativnih sporta\u0161a ili neaktivnih pojedinaca u dobivanju makronutrijenata (proteina, ugljikohidrata, masti), ali i mikronutrijenata (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamini\" class=\"ek-link\">vitamina<\/a><\/span> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/minerali-1\" class=\"ek-link\">minerala<\/a><\/span>). Oni se dobivaju iz prehrane, a \u010desto i iz dodataka prehrani kako bi se osigurao odgovaraju\u0107i unos tih tvari.&nbsp; &nbsp; <span style=\"color: #ff6600\">&nbsp;[5-7]<\/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\"><strong>1. Podupire regeneraciju<\/strong><\/h3>\n\n\n\n<p>Nadoknada ugljikohidrata i proteina nakon sporta va\u017ena je za pokretanje procesa regeneracije u tijelu. Posebno su va\u017eni za brzu obnovu zaliha glikogena i popravak treniranjem o\u0161te\u0107enih mi\u0161i\u0107nih vlakana.<\/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\"><strong>2. Odr\u017eavanje ili postizanje optimalne te\u017eine<\/strong><\/h3>\n\n\n\n<p>Smanjivanjem ili pove\u0107anjem unosa energije iz prehrane, sporta\u0161 ulazi u kalorijski manjak ili vi\u0161ak. To mu omogu\u0107uje da smr\u0161avi ili dobije na te\u017eini u skladu sa \u017eeljenim ciljem. Ako \u017eelite saznati vi\u0161e o mr\u0161avljenju, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/\" class=\"ek-link\">Kako i kada pravilno jesti kako biste smr\u0161avjeli bez dijete?<\/a><\/span><\/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\"><strong>3. Smanjen rizik od ozljeda<\/strong><\/h3>\n\n\n\n<p>Dovoljan unos energije, proteina, ugljikohidrata, masti, ali i vitamina i minerala podupire pravilnu funkciju imuniteta i lokomotornog sustava (zglobovi, kosti, mi\u0161i\u0107i, tetive). Rizik od ozljeda tako\u0111er se smanjuje optimalnom hidratacijom, \u0161to je bitno, primjerice, za funkciju zglobova.<\/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\"><strong>4. Pospje\u0161uje sportske performanse<\/strong><\/h3>\n\n\n\n<p>Tijekom sporta tijelo pose\u017ee za brzo dostupnim rezervama energije (mi\u0161i\u0107ni glikogen), ali one ne traju vje\u010dno i \u010desto se brzo iscrpljuju. Uz redovito nadokna\u0111ivanje energije u obliku slo\u017eenih ugljikohidrata (prije i poslije optere\u0107enja) i jednostavnih ugljikohidrata (tijekom optere\u0107enja), sporta\u0161 obi\u010dno mo\u017ee imati intenzivnije i bolje izvedbe. Ako vas zanima vi\u0161e savjeta o prikladnim zalogajima tijekom aktivnosti vezanih za izdr\u017eljivost, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/\" class=\"ek-link\">\u0160to jesti i piti za dovoljno energije tijekom planinarenja ili biciklizma?<\/a><\/span><\/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\"><strong>5. Smanjuje umor <\/strong><\/h3>\n\n\n\n<p>Dovoljan unos odre\u0111enih mikronutrijenata kao \u0161to su <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-b\" class=\"ek-link\">vitamini B<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-c\" class=\"ek-link\">vitamin C<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezij<\/a><\/span> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/zeljezo\" class=\"ek-link\">\u017eeljezo<\/a><\/span> doprinosi smanjenju umora i iscrpljenosti. Te tvari obi\u010dno se nalaze u hrani i dodacima prehrani. Me\u0111utim, malo je kompliciranije, a cjelokupni mozaik dovoljne koli\u010dine energije tijekom dana, uz prehranu, upotpunjen je i optimalnom <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/podrska-regeneraciji\" class=\"ek-link\">regeneracijom<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" class=\"ek-link\">snom<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\" class=\"ek-link\">rje\u0161avanjem stresa<\/a><\/span> i dobro napravljenim planom treninga.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1124x725.jpg\" alt=\"Koje dodatke trebaju uzimati trka\u010di i biciklisti?\" class=\"wp-image-289781\" width=\"843\" height=\"544\" title=\"Koje dodatke trebaju uzimati trka\u010di i biciklisti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-1536x991.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1214843310-2048x1321.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_najboljih_dodataka_za_sportase_izdrzljivosti\"><\/span>11 najboljih dodataka za sporta\u0161e izdr\u017eljivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neki od tih dodataka poma\u017eu pobolj\u0161ati sportsku u\u010dinkovitost, drugi poti\u010du regeneraciju i pravilnu funkciju mi\u0161i\u0107a ili zglobova. <strong>Kakav je njihov u\u010dinak, koje se doze uzimaju i kad ih je najbolje konzumirati?<\/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_Jednostavni_i_slozeni_ugljikohidrati_za_maksimalnu_energiju_tijekom_izvedbe\"><\/span>1. Jednostavni i slo\u017eeni ugljikohidrati za maksimalnu energiju tijekom izvedbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161i mi\u0161i\u0107i vole ugljikohidrate. Prilikom odlu\u010divanja ho\u0107e li iskoristiti ugljikohidrate, masti ili proteine kao gorivo, sporta\u0161i radije pose\u017eu za ugljikohidratima. To je zato \u0161to se lako probavljaju i mogu se brzo upotrijebiti za energiju za kretanje. <strong>U tijelu se metaboliziraju u glukozu, koja se zatim upotrebljava za rad mozga ili mi\u0161i\u0107a ili se pohranjuje u mi\u0161i\u0107ima ili jetri kao rezervni glikogen ugljikohidrata.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Upravo su zalihe glikogena bitne za u\u010dinkovitost sporta\u0161a izdr\u017eljivosti.<\/strong> Obi\u010dno, kad ih ponestane, nastupa umor i u\u010dinkovitost se zna\u010dajno pogor\u0161ava. Prosje\u010dno tijelo sporta\u0161a mo\u017ee pohraniti otprilike 600 g glikogena. Od toga je otprilike <strong>80 \u2013 100 g jetrenog glikogena<\/strong>, a <strong>300 \u2013 500 g<\/strong> <strong>mi\u0161i\u0107ni je glikogen<\/strong>, koji slu\u017ei samo kao izvor energije za kretanje. Zaliha ugljikohidrata jako je ograni\u010dena i brzo se iscrpljuje. Stoga je va\u017eno nadokna\u0111ivati ugljikohidrate tijekom dana, a \u010desto i tijekom sportskih aktivnosti.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-750x1124.jpg\" alt=\"Sporta\u0161i izdr\u017eljivosti i unos ugljikohidrata\" class=\"wp-image-289792\" title=\"Sporta\u0161i izdr\u017eljivosti i unos ugljikohidrata\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0951-scaled.jpg 1709w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Stoga sporta\u0161i izdr\u017eljivosti mogu pove\u0107ati koli\u010dinu spremljenog mi\u0161i\u0107nog glikogena putem prehrane i dodataka. To \u0107e se najlak\u0161e posti\u0107i uz <strong>pove\u0107anje unosa ugljikohidrata<\/strong> (u praksi do 60 % ili vi\u0161e od ukupnog dnevnog unosa), <strong>dobro osmi\u0161ljen plan treninga i dovoljno odmora.<\/strong> <span style=\"color: #ff6600\">[8-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodaci prehrani tako\u0111er \u0107e pomo\u0107i u ve\u0107em unosu ugljikohidrata tijekom dana i tijekom treninga. Ali konzumiranje otprilike 450 g ugljikohidrata svaki dan uz unos energije od 3000 kcal putem krute prehrane mo\u017eda ne\u0107e biti nimalo lako. Pogotovo u slu\u010daju redovitih sportskih aktivnosti koje traju nekoliko sati.<span style=\"color: #ff6600\"> [8\u201310]<\/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\">Preporu\u010dena doza ugljikohidrata<\/h3>\n\n\n\n<p>Trka\u010dima, biciklistima i drugim sporta\u0161ima izdr\u017eljivosti op\u0107enito se <strong>savjetuje uzimanje 5 \u2013 12 g ugljikohidrata po kg tjelesne te\u017eine<\/strong> <strong>dnevno.<\/strong> Dnevna koli\u010dina ovisi uglavnom o ukupnom obujmu treninga, nakon \u010dega slijedi intenzitet i trajanje aktivnosti. \u0160to dulje vje\u017ebanje traje, ve\u0107a je potreba tijela za ugljikohidratima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom sportskih aktivnosti preporu\u010duje se unos <strong>30 \u2013 60 g<\/strong> jednostavnih ugljikohidrata svaki sat. U slu\u010daju aktivnosti (utrka) koje traju vi\u0161e od 2,5 sata, taj se unos mo\u017ee <strong>pove\u0107ati na 90 g<\/strong>, u slu\u010daju kombinacije glukoze i fruktoze 2 : 1. To je najve\u0107i iskoristivi kapacitet na\u0161eg probavnog sustava. <strong>Ali to uvijek ovisi o pojedina\u010dnim navikama i toleranciji sporta\u0161a.<\/strong> Za neke pojedince ve\u0107i unos ugljikohidrata tijekom vje\u017ebanja mo\u017ee uzrokovati probavne probleme. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako i kada uzimati ugljikohidrate?<\/h3>\n\n\n\n<p>Ugljikohidrati se tako\u0111er mogu uzimati izvan prehrane <strong>bilo u koje doba<\/strong> <strong>dana.<\/strong> Slo\u017eene ugljikohidrate u obliku dodataka obi\u010dno upotrebljavaju sporta\u0161i u odgovaraju\u0107e vrijeme <strong>prije<\/strong> <strong>i nakon treninga.<\/strong> U usporedbi s brzim ugljikohidratima, probavljaju se sporije i u\u010dinkovitije te tako poti\u010du stabilnu opskrbu energijom. \u010cesto su dio gainera, mo\u017eda u obliku Palatinosyja\u2122 (izomaltuloze). Gaineri obi\u010dno sadr\u017ee mje\u0161avinu sporih i brzih ugljikohidrata, proteina te \u010desto vitamina i minerala. Takav gainer tada mo\u017ee biti prikladno sredstvo za obnovu energije i bitnih hranjivih tvari bilo u koje doba dana. Pogotovo u slu\u010dajevima kad sporta\u0161 ima problem s pokrivanjem tog unosa energije krutom hranom. Teku\u0107a prehrana puno je lak\u0161a i br\u017ea za probavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tijekom sportskih izvedbi brzi ugljikohidrati idealni su<\/strong> u obliku dobro upijenih <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\" class=\"ek-link\">energetskih gelova<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" class=\"ek-link\">dekstroze<\/a><\/span> (\u0161e\u0107era od gro\u017e\u0111a) ili lako probavljivih patentiranih ugljikohidrata iz kukuruza <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitargo-energy-gymbeam.html\" class=\"ek-link\">Vitarga\u00ae<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" class=\"ek-link\">maltodekstrina<\/a><\/span> umije\u0161anog u pi\u0107e.<\/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=\"48487,28095,3813,5585,908,57832,258,29080,29667,30248,7185,3734,6322,49360,28324\" ><\/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_Kvalitetni_protein_za_poticanje_regeneracije\"><\/span>2. Kvalitetni protein za poticanje regeneracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ljudskom tijelu stalno se odvija stvaranje i razgradnja mi\u0161i\u0107nih proteina. Ne samo nakon treninga snage, nego i nakon aktivnosti vezane za izdr\u017eljivost, morate popraviti mi\u0161i\u0107e o\u0161te\u0107ene treningom. Zbog toga se proizvodnja novih proteina pove\u0107ava za pribli\u017eno 10 \u2013 80 % tijekom sljede\u0107a 24 sata. Osim toga, nekoliko sati rada mo\u017ee rezultirati iscrpljenim tijelom koje upotrebljava i proteine kao izvor energije. <strong>Visokokvalitetni protein tako je brzo i u\u010dinkovito rje\u0161enje za poticanje regeneracije i postizanje optimalne koli\u010dine proteina u prehrani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlatni i nepobjedivi standard sportske prehrane jest <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\"><span style=\"color: #ff6600\">protein<\/span> <span style=\"color: #ff6600\">sirutke<\/span><\/a>, koji sadr\u017ei sve potrebne aminokiseline u dovoljnim koli\u010dinama. Ako sporta\u0161i preferiraju vi\u0161e izvora proteina na biljnoj bazi, mogu uzeti visokokvalitetne <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/visekomponentni-protein\" class=\"ek-link\">vi\u0161ekomponentne biljne proteine<\/a><\/span> koji sadr\u017ee mje\u0161avinu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" class=\"ek-link\">proteina gra\u0161ka<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" class=\"ek-link\">konoplje<\/a><\/span> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" class=\"ek-link\">ri\u017ee<\/a><\/span> za postizanje najboljeg mogu\u0107eg spektra aminokiselina. <span style=\"color: #ff6600\">[12-13]<\/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\">Preporuke za unos proteina<\/h3>\n\n\n\n<p>Sporta\u0161ima izdr\u017eljivosti preporu\u010duje se uzimanje ukupno <strong>1,2 \u2013 1,4 g<\/strong> <strong>proteina<\/strong> po kilogramu tjelesne te\u017eine (kg\/TH) dnevno. U slu\u010daju da nastoje pove\u0107ati mi\u0161i\u0107nu masu, mogu pove\u0107ati taj unos do <strong>2 g<\/strong> <strong>po kg\/TH.<\/strong> Neke od tih potreba mogu se zadovoljiti visokokvalitetnim proteinima. <strong>Obi\u010dno postoje otprilike dvije dnevne doze proteina,<\/strong> a jedna odgovara otprilike <strong>20 \u2013 40 g<\/strong> praha. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" class=\"ek-link\">Proteinske plo\u010dice<\/a><\/span>, koje sadr\u017ee do 23 g proteina po porciji, tako\u0111er su odli\u010dni pomaga\u010di u unosu proteina. <span style=\"color: #ff6600\">[1]<\/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\">Kako i kada uzimati proteine?<\/h3>\n\n\n\n<p>Proteini se najbr\u017ee probavljaju nakon mije\u0161anja s vodom ili mlijekom s niskim udjelom masti. To je osobito korisno kad sporta\u0161 mora brzo iskoristiti proteine, naro\u010dito <strong>prije treninga<\/strong> u slu\u010daju da je pro\u0161lo vi\u0161e vremena od posljednjeg obroka ili <strong>nakon<\/strong> <strong>treninga<\/strong>, kad treba brzo zapo\u010deti regeneraciju mi\u0161i\u0107a o\u0161te\u0107enih treniranjem. Tijekom dana proteinski prah mo\u017ee se upotrijebiti za oboga\u0107ivanje hrane visokokvalitetnim proteinima dodavanjem u <strong>ka\u0161u,<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" class=\"ek-link\">pala\u010dinke<\/a><\/span> ili smoothieje.<\/strong> Tijekom dana op\u0107enito se preporu\u010duje konzumiranje <strong>0,3 g proteina po kilogramu tjelesne te\u017eine svakih 3 \u2013 5 sati.<\/strong> Uzimanje proteina bilo u koje doba dana tako\u0111er mo\u017ee pomo\u0107i u tome.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ista doza op\u0107enito bi trebala biti dovoljna za sporta\u0161a izdr\u017eljivosti prije i poslije treninga.<\/strong> U slu\u010daju dugotrajnih <strong>treninga visokog intenziteta<\/strong>, nadokna\u0111ivanje proteina tako\u0111er je potrebno tijekom sportskih aktivnosti, po stopi od <strong>0,25 g po kg\/TH svaki sat.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1124x750.jpeg\" alt=\"Koje proteine jesti tijekom sportova izdr\u017eljivosti?\" class=\"wp-image-289997\" width=\"843\" height=\"563\" title=\"Koje proteine jesti tijekom sportova izdr\u017eljivosti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/marko_-2.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Elektroliti_za_optimalnu_hidrataciju\"><\/span>3. Elektroliti za optimalnu hidrataciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U slu\u010daju nedovoljnog unosa teku\u0107ine, znojenja (veliki gubitak vode) ili kombinacije obaju faktora, sporta\u0161i mogu <strong>dehidrirati.<\/strong> To se obi\u010dno mjeri gubitkom te\u017eine. <strong>Gubitak te\u017eine od 2 % ve\u0107 mo\u017ee zna\u010diti pogor\u0161anje sportskih performansi sporta\u0161a.<\/strong> To je zato \u0161to se, na primjer, znojenje smanjuje zbog potpunog gubitka vode i tijelo se ne mo\u017ee samo u\u010dinkovito hladiti. Nadalje, smanjen je transport kisika do mi\u0161i\u0107a koji rade.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prilikom znojenja, sporta\u0161i ne gube samo tjelesnu vodu, nego i odre\u0111ene minerale.<\/strong> Zovu se elektroliti i uklju\u010duju kloride, natrij, magnezij, kalij i kalcij. Oni su va\u017eni za <strong>pravilno funkcioniranje srca, mozga, mi\u0161i\u0107a i<\/strong> <strong>tako\u0111er poma\u017eu u smanjenju osje\u0107aja umora.<\/strong> Tako\u0111er su va\u017eni za upravljanje vodom u tijelu i njihov <strong>nedostatak mo\u017ee se osjetiti u obliku pove\u0107anog umora, mi\u0161i\u0107nih gr\u010deva ili mu\u010dnine.<\/strong> Uobi\u010dajeno je da sporta\u0161i izdr\u017eljivosti izgube 4 \u2013 10 litara vode i 3500 \u2013 7000 mg natrija u jednom danu. <span style=\"color: #ff6600\">[14-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog tih razloga, sporta\u0161ima koji nekoliko sati tr\u010de ili voze bicikl neophodno je nadoknaditi vodu, ali i elektrolite tijekom vje\u017ebanja. <strong>Istodobno, trebali bi pratiti svoju \u017ee\u0111 i boju urina.<\/strong> Kad je boja tamnije nijanse \u017eute do sme\u0111e, sporta\u0161 \u0107e vjerojatno dehidrirati. Nasuprot tome, previ\u0161e svijetla boja urina ukazuje na hiperhidrataciju.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-749x1124.jpg\" alt=\"Koliko teku\u0107ine treba piti tijekom sportske aktivnosti?\" class=\"wp-image-289820\" title=\"Koliko teku\u0107ine treba piti tijekom sportske aktivnosti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC00882-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Preporu\u010deni unos teku\u0107ine i elektrolita<\/h3>\n\n\n\n<p>Unos teku\u0107ine uvijek ovisi o temperaturi okoline, duljini i intenzitetu optere\u0107enja i te\u017eini sporta\u0161a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prema standardima, preporu\u010duje se da pijete:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml teku\u0107ine 2 sata prije bavljenja sportom<\/li>\n\n\n\n<li>125 \u2013 250 ml neposredno prije vje\u017ebanja<\/li>\n\n\n\n<li>125 \u2013 250 ml svakih 10 \u2013 20 minuta tijekom treninga<\/li>\n\n\n\n<li>Nakon treninga, preporu\u010duje se popiti 150 % va\u0161eg gubitka teku\u0107ine (npr. ako imate 1 kg manje nakon treninga, postupno morate nadoknaditi 1,5 litru teku\u0107ine)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er se savjetuje nadoknada elektrolita pri vje\u017ebanju duljem od dva sata ili s ve\u0107om stopom znojenja (vru\u0107e okru\u017eenje). Sa znojem se najvi\u0161e gubi natrij. Preporu\u010duje se njegova nadopuna od <strong>300 \u2013 600 mg na sat<\/strong>. <span style=\"color: #ff6600\">[11-18]<\/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\">Kako i kada uzimati elektrolite?<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/jonske-napitke\" class=\"ek-link\">Ionizirana pi\u0107a<\/a><\/strong><\/span> idealan su izbor za istovremenu nadopunu minerala i teku\u0107ina. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" class=\"ek-link\">Koncentrat<\/a><\/span> pi\u0107a potrebno je samo pomije\u0161ati s vodom i pijuckati tijekom bavljenja sportom. U ve\u0107ini slu\u010dajeva ta pi\u0107a sadr\u017ee i brze ugljikohidrate kako bi se osigurala nadopuna energije. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" class=\"ek-link\">Tablete<\/a><\/span> elektrolita koje se jednostavno uzimaju s vodom mogu vam dobro do\u0107i i tijekom vi\u0161esatnog planinarenja ili na zahtjevnom biciklisti\u010dkom putovanju. Me\u0111utim, uvijek treba paziti na sastav pi\u0107a i eventualno ga nadopuniti drugim tvarima kako bi se postigao &#8220;idealni ion&#8221; vezan uz prirodu treninga.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kofein_za_bolju_ucinkovitost\"><\/span>4. Kofein za bolju u\u010dinkovitost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">Kofein<\/a><\/span> je jedan od najpoznatijih stimulansa.<\/strong> Sporta\u0161i \u0107e ga najvjerojatnije upotrijebiti u obliku pi\u0107a prije ili tijekom sportskih aktivnosti. Mo\u017ee sna\u017eno po\u010deti djelovati prije treninga, ali tako\u0111er mo\u017ee <strong>pobolj\u0161ati u\u010dinkovitost<\/strong> op\u0107enito. To je uglavnom zbog \u010dinjenice da <strong>smanjuje razinu umora i osje\u0107aja boli<\/strong>. Mo\u017ee blokirati aktivnost adenozina, koji otupljuje \u017eiv\u010dani sustav, zbog \u010dega se osje\u0107amo umorno. Istodobno, kofein poti\u010de izlu\u010divanje endorfina, \u0161to smanjuje percepciju boli. Tijekom treninga tako\u0111er poti\u010de razgradnju masti u energiju. To mo\u017ee rezultirati pove\u0107anjem rezervnog glikogena ugljikohidrata, \u010dije je smanjenje povezano s lo\u0161im u\u010dinkom. Sve su to razlozi za\u0161to bi sporta\u0161i izdr\u017eljivosti trebali razumno razmotriti uklju\u010divanje kofeina u plan nadopune. <span style=\"color: #ff6600\">[19-20]<\/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\">Preporu\u010deni unos kofeina<\/h3>\n\n\n\n<p>Prema brojnim istra\u017eivanjima, doza od <strong>3 \u2013 6 mg kofeina po kilogramu tjelesne te\u017eine<\/strong> u 30 \u2013 90 minuta prije treninga smatra se djelotvornom. Ista koli\u010dina mo\u017ee se dodati i tijekom sportskih aktivnosti, ako je potrebno. Nadalje, nakon treninga doza kofeina (3 mg po kg\/TH) u kombinaciji s izvorom ugljikohidrata mo\u017ee u\u010dinkovito potaknuti obnavljanje glikogena. Ali uvijek morate paziti na unos kofeina cijeli dan kako ne biste pre\u0161li 400 mg. Ta je doza dugoro\u010dno savr\u0161ena za zdravu odraslu osobu od 70 kg, prema Europskoj agenciji za sigurnost hrane (EFSA). <span style=\"color: #ff6600\">[21]<\/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\">Kako i kada uzimati kofein?<\/h3>\n\n\n\n<p><strong>U dozi od 3 do 6 mg\/kg\/TH prije, za vrijeme ili nakon treninga.<\/strong> Dodaci prehrani koji sadr\u017ee kofein u obliku su tableta, energetskih brzih napitaka ili u RTD pi\u0107ima s usporednom razinom BCAA, vitamina i minerala. Ako \u017eelite saznati vi\u0161e o u\u010dincima kofeina na sportsku u\u010dinkovitost, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong>K<a href=\"https:\/\/gymbeam.hr\/blog\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\" class=\"ek-link\">ofein i kako \u010dini va\u0161 trening u\u010dinkovitijim<\/a>.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Slozena_prehrana_za_zglobove_radi_potpore_pravilnom_funkcioniranju_misicno-kostanog_sustava\"><\/span>5. Slo\u017eena prehrana za zglobove radi potpore pravilnom funkcioniranju mi\u0161i\u0107no-ko\u0161tanog sustava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dugotrajno tr\u010danje ili vo\u017enja bicikla izazov su za mi\u0161i\u0107e, ali i za zglobove, ligamente i ostale komponente mi\u0161i\u0107no-ko\u0161tanog sustava. Osobito kod trka\u010da, zglobna je hrskavica najugro\u017eenija i mo\u017ee biti o\u0161te\u0107ena naprezanjem. To mo\u017ee rezultirati neugodnom boli i pote\u0161ko\u0107ama u kretanju. Hrskavica se sastoji od nekoliko komponenti, uklju\u010duju\u0107i kondroitin sulfat, glukozamin sulfat i dvije vrste kolagena. <strong>Oni su va\u017eni za njenu pravilnu funkciju i pokretljivost zglobova.<\/strong> Kolagen je osobito klju\u010dan za otpornost i snagu hrskavice. Kondroitin i glukozamin brinu se o pravilnoj prehrani i pospje\u0161uju proizvodnju kolagena. Nadopunom mo\u017eemo u\u010dinkovito pove\u0107ati koli\u010dinu tih tvari u tijelu, pove\u0107avaju\u0107i prirodnu regeneracijsku sposobnost hrskavice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prema nizu istra\u017eivanja, unos glukozamina i kondroitina iz dodataka prehrani mo\u017ee dovesti do smanjenja boli i pobolj\u0161ane pokretljivosti o\u0161te\u0107enih zglobova.<\/strong> MSM (metilsulfonilmetan), koji tako\u0111er ima protuupalno djelovanje, \u010desto je dio slo\u017eene prehrane za zglobove. U\u010dinci tih tvari stoga su komplementarni i ne bi smjeli izostati iz visokokvalitetne prehrane za zglobove. <span style=\"color: #ff6600\">[22-24]<\/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\">Preporu\u010deni unos tvari za prehranu za zglobove<\/h3>\n\n\n\n<p>Kako bi se postigli \u017eeljeni u\u010dinci, preporu\u010duje se svakodnevno uzimati sljede\u0107e doze:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>900 \u2013 1500 mg glukozamina.<\/li>\n\n\n\n<li>500 \u2013 3000 mg MSM-a,<\/li>\n\n\n\n<li>i 1000 \u2013 1200 mg kondroitina. <span class=\"tadv-color\" style=\"color: #ff6600\">[25\u201327]<\/span><\/li>\n<\/ul>\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\">Kada i kako uzimati prehranu za zglobove?<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/prehrana-zglobova\" class=\"ek-link\">Dodaci s prehranom za zglobov<\/a>e<\/span> naj\u010de\u0161\u0107e se upotrebljavaju tijekom dana nakon obroka. Nalazimo ih, na primjer, u obliku <span style=\"color: #ff6600\">kapsula<\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/prehrana-za-zglobove-articular-drink-390-g-gymbeam.html\" class=\"ek-link\">vrlo topljive mje\u0161avine instant napitaka<\/a><\/span>. Tako\u0111er mo\u017eemo uzeti zasebno aktivne tvari kako bismo pove\u0107ali unos <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/msm-gymbeam.html\" class=\"ek-link\">MSM-a<\/a><\/span> ili samo <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/glukosamin-sulfat-gymbeam.html\" class=\"ek-link\">glukozamina<\/a><\/span>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-1124x749.jpg\" alt=\"Kako odabrati prehranu za zglobove za trka\u010de i druge sporta\u0161e?\" class=\"wp-image-289838\" width=\"843\" height=\"562\" title=\"Kako odabrati prehranu za zglobove za trka\u010de i druge sporta\u0161e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_6331.jpg 1500w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vitamini_i_minerali_za_odrzavanje_imunoloske_funkcije_i_poticanje_opceg_zdravlja\"><\/span>6. Vitamini i minerali za odr\u017eavanje imunolo\u0161ke funkcije i poticanje op\u0107eg zdravlja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dovoljan unos vitamina i minerala<\/strong> vrlo je va\u017ean za tijelo sporta\u0161a i za vrhunsku u\u010dinkovitost. Zbog velikog stresa i potrebe za regeneracijom, njihovo tijelo ima ne\u0161to ve\u0107u potrebu za tim tvarima od neaktivnih pojedinaca. Njihov je odgovaraju\u0107i unos, s jedne strane, neophodan za odr\u017eavanje op\u0107eg zdravlja. S druge strane, tako\u0111er sudjeluju u funkcijama koje su bitne za sporta\u0161e. <strong>Vitamin D, C i cink podupiru imunolo\u0161ki sustav, vitamini B, kao i magnezij<\/strong> <strong>bitni su za proizvodnju energije, a kalcij<\/strong> <strong>zauzvrat doprinosi zdravlju kostiju.<\/strong> Osim toga, neki od njih, poput vitamina E i selena, imaju antioksidativna svojstva. Zbog toga poma\u017eu u borbi protiv oksidativnog stresa koji mo\u017ee nastati zbog sportskog optere\u0107enja. Visoke potrebe tijela u nekim je slu\u010dajevima te\u0161ko pokriti samo prehranom. Zbog toga se sporta\u0161ima \u010desto savjetuje da nadopune te esencijalne mikronutrijente. <span style=\"color: #ff6600\">[28]<\/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\">Preporu\u010dena dnevna doza odabranih vitamina i minerala<\/h3>\n\n\n\n<p>Europska agencija za sigurnost hrane (EFSA) preporu\u010duje sljede\u0107e doze <span style=\"color: #ff6600\">[29]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin D: 15 \u03bcg<\/li>\n\n\n\n<li>Vitamin C: 95 mg<\/li>\n\n\n\n<li>Vitamin E: 11 mg<\/li>\n\n\n\n<li>Kalcij: 1000 mg<\/li>\n\n\n\n<li>B1: 1,1 mg<\/li>\n\n\n\n<li>B3: 14 mg<\/li>\n\n\n\n<li>B6: 1,3 mg<\/li>\n\n\n\n<li>B12: 2,4 \u03bcg<\/li>\n\n\n\n<li>Magnezij: 300 mg<\/li>\n\n\n\n<li>Selen: 70 \u03bcg<\/li>\n\n\n\n<li>Cink 7,5 \u2013 12,7 mg za \u017eene i 9,4 \u2013 16,3 mg za mu\u0161karce<\/li>\n<\/ul>\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\">Kako i kada uzimati minerale?<\/h3>\n\n\n\n<p>Ovisno o konkretnom proizvodu. Naj\u010de\u0161\u0107e se preporu\u010duje da se te tvari uzimaju s hranom. Mogu se prona\u0107i kao dio multivitaminskih pripravaka ili uzimati <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamini\" class=\"ek-link\">zasebno<\/a><\/span> kao tablete ili kapsule s magnezijem, cinkom, selenom, vitaminima D, C i B. S obzirom na prakti\u010dnost, \u010dini se da je uzimanje <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/liposomal-multivitamin-gymbeam.html\" class=\"ek-link\">dobro apsorbiranog kompleksa multivitamina<\/a><\/span>, koji osigurava ve\u0107inu tvari u 1 \u2013 2 kapsule, najbolje rje\u0161enje, tako da ne morate uzeti nekoliko tableta ili kapsula odjednom. Posebno obratite pozornost na sastav odre\u0111enog proizvoda i eventualno dodajte mikronutrijente koji nedostaju tim kompleksima multivitamina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitamini i minerali \u010desto se nalaze u jedinstvenim i dobro apsorbiranim liposomalnim oblicima u dodacima prehrani. Ako \u017eelite pro\u010ditati vi\u0161e o tom obliku i njegovim prednostima, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/liposomski-vitamini-i-minerali-pretjerani-hype-ili-revolucionarno-otkrice\/\" class=\"ek-link\">Liposomalni vitamini i minerali \u2013 pretjerana reklama ili revolucionarno otkri\u0107e?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Omega-3_masne_kiseline_za_bolju_regeneraciju\"><\/span>7. Omega-3 masne kiseline za bolju regeneraciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najpoznatije omega-3 masne kiseline uklju\u010duju <strong>EPA-u<\/strong> (eikosapentaensku kiselinu) i <strong>DHA-u<\/strong> (dokozaheksaensku kiselinu). Te zdrave masti naj\u010de\u0161\u0107e su povezane s pozitivnim u\u010dincima na<strong> imunolo\u0161ki sustav, rad srca i mozga<\/strong>. Tako\u0111er igraju va\u017enu ulogu u svijetu sporta. Ne samo tijekom tog procesa, mogu podr\u017eati prijenos kisika u mi\u0161i\u0107e koji rade utje\u010du\u0107i na du\u0161ikov oksid. Oni tada djeluju u\u010dinkovitije, a to se mo\u017ee prevesti u <strong>op\u0107enito bolje sportske izvedbe i protok krvi u tijelu.<\/strong> U\u010dinci omega-3 masnih kiselina mogu biti korisni \u010dak i nakon sportske aktivnosti. Imaju protuupalna svojstva, tako da mogu potaknuti regeneraciju tijela. <strong>To sporta\u0161i mogu primijetiti u obliku manjeg umora ili bolova u mi\u0161i\u0107ima.<\/strong> EPA i DHA prirodno su naj\u010de\u0161\u0107e u masnim morskim <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribama<\/a> poput srdela, lososa ili sku\u0161e. Ako ne jedete ribu barem dva puta tjedno, svakako se isplati nadopuniti omega-3 masne kiseline. <span style=\"color: #ff6600\">[30-31]<\/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\">Preporu\u010dena dnevna doza omega-3 masnih kiselina<\/h3>\n\n\n\n<p>Ve\u0107ina zdravstvenih organizacija preporu\u010duje ukupni unos <strong>250 \u2013 500 mg EPA-e i DHA-e dnevno. Prema EFSA-i, me\u0111utim, doza do 5 g tih masnih kiselina (od kojih je maksimalno 1,8 g<\/strong> <strong>EPA)<\/strong> sigurna je za konzumaciju. <span style=\"color: #ff6600\">[32]<\/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\">Kako i kada uzimati omega-3 masne kiseline?<\/h3>\n\n\n\n<p>Dodaci prehrani s omega-3 masnim kiselinama obi\u010dno se uzimaju u obliku kapsula tijekom dana. Op\u0107enito, 1 \u2013 2 kapsule koje sadr\u017ee<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" class=\"ek-link\">riblje ulje<\/a><\/span> oboga\u0107eno vitaminom E radi za\u0161tite od propadanja ili ulje od <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/codfish-liver-oil-gymbeam.html\" class=\"ek-link\">jetre bakalara<\/a><\/span> s vitaminima A i D3, dovoljni su da pokriju preporu\u010denu dnevnu dozu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o omega-3 masnim kiselinama i njihovim u\u010dincima, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\" class=\"ek-link\">Omega-3 masne kiseline \u2013 konzumirate li ih dovoljno i u odgovaraju\u0107em omjeru prema omega-6?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1124x749.jpg\" alt=\"Za\u0161to bi sporta\u0161i izdr\u017eljivosti trebali uzimati omega-3?\" class=\"wp-image-289854\" width=\"843\" height=\"562\" title=\"Za\u0161to bi sporta\u0161i izdr\u017eljivosti trebali uzimati omega-3?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG-20200611-WA0006.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nitrati_za_bolji_protok_krvi_i_potporu_maksimalnoj_ucinkovitosti\"><\/span>8. Nitrati za bolji protok krvi i potporu maksimalnoj u\u010dinkovitosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nitrati su tvari koje se u tijelu pretvaraju u du\u0161ikov oksid. To mo\u017ee pro\u0161iriti krvne \u017eile, pove\u0107avaju\u0107i dotok oksigenirane krvi do mi\u0161i\u0107a koji rade, \u0161to im omogu\u0107uje da dobiju vi\u0161e kisika i drugih hranjivih tvari za stvaranje energije. Pobolj\u0161ana oksigenacija mi\u0161i\u0107a tako\u0111er mo\u017ee rezultirati u\u010dinkovitijim uklanjanjem otpadnih tvari metabolizma energije. Sve to mo\u017ee dovesti do <strong>bolje sportske izvedbe i regeneracije<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nitrati tako\u0111er poti\u010du kontrakciju<\/strong> (zatezanje) mi\u0161i\u0107a, \u0161to je va\u017eno za njihovu pravilnu funkciju. Te se tvari prirodno pojavljuju u <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-cikla-u-prahu-gymbeam.html\" class=\"ek-link\">cikli<\/a><\/span> ili lisnatom <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a>. Ali ako ne jedete redovito to povr\u0107e, vrijedi ih uzimati u obliku dodataka prehrani. <span style=\"color: #ff6600\">[11, 33]<\/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\">Preporu\u010dena doza nitrata<\/h3>\n\n\n\n<p><strong>300 \u2013 600 mg nitrata<\/strong> u obliku dodataka prehrani ili 500 ml <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-cikla-u-prahu-gymbeam.html\" class=\"ek-link\">soka od cikle<\/a><\/span> smatra se u\u010dinkovitom dozom. <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<h3 class=\"wp-block-heading\">Kako i kada uzimati nitrate?<\/h3>\n\n\n\n<p>U\u010dinkovitu dozu (300 \u2013 600 mg) preporu\u010duje se uzeti po mogu\u0107nosti <strong>devedeset minuta prije treninga ili utrke.<\/strong> Za maksimalni u\u010dinak, preporu\u010duje se uzeti tu dozu vi\u0161e puta dnevno tijekom nekoliko dana prije utrke ili va\u017enog treninga.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1124x749.jpg\" alt=\"Koje su prednosti nitrata za trka\u010de?\" class=\"wp-image-289870\" width=\"843\" height=\"562\" title=\"Koje su prednosti nitrata za trka\u010de?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Citrulin_za_bolju_opskrbu_misica_hranjivim_tvarima_i_kisikom\"><\/span>9. Citrulin za bolju opskrbu mi\u0161i\u0107a hranjivim tvarima i kisikom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrulin je neesencijalna aminokiselina koja se u tijelu proizvodi iz glutamina. Ima sli\u010dne u\u010dinke na nitrate u tijelu jer se pretvara u arginin, koji proizvodi du\u0161ikov oksid. On, poput nitrata, <strong>poti\u010de opskrbu mi\u0161i\u0107a koji rade kisikom i drugim hranjivim tvarima.<\/strong> Tako\u0111er poma\u017ee mi\u0161i\u0107ima u uklanjanju otpadnog materijala i pridonosi njihovoj pravilnoj funkciji. Dobro nahranjeni i oksigenirani <strong>mi\u0161i\u0107i tada mogu djelovati dulje i u\u010dinkovitije.<\/strong> To \u0107e se prevesti u bolje izvedbe sporta\u0161a. Citrulin se nalazi u dodacima prehrani samostalno kao L-citrulin ili kao <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" class=\"ek-link\">citrulin malat<\/a><\/span>. U tom spoju <strong>citrulin je vezan za sol jabu\u010dne kiseline (malat),<\/strong> koja mo\u017ee pomo\u0107i u razgradnji otpadnih tvari metabolizma energije, u ovom slu\u010daju mlije\u010dne kiseline. <span style=\"color: #ff6600\">[34]<\/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\">Preporu\u010dena doza citrulina<\/h3>\n\n\n\n<p>Za potporu izdr\u017eljivosti, preporu\u010duje se uzimanje <strong>3,5 \u2013 4,5 g L-citrulina ili 6 \u2013 8 g citrulina malata<\/strong> \u0161ezdesetak minuta prije treninga ili utrke.<span style=\"color: #ff6600\"> [37]<\/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\">Kako i kada uzimati citrulin?<\/h3>\n\n\n\n<p>U dodacima prehrani, citrulin se naj\u010de\u0161\u0107e nalazi u obliku citrulina malata, bilo kao topljivi<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" class=\"ek-link\">prah<\/a><\/span>, kapsule ili tablete. Zbog svojih karakteristika, tako\u0111er je redovan dio dodataka <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" class=\"ek-link\">prije treninga<\/a><\/span>, koji se uzimaju izme\u0111u trideset i \u0161ezdeset minuta prije sportske aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o toj neesencijalnoj aminokiselini, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/\" class=\"ek-link\">L-citrulin i sve \u0161to trebate znati o njemu.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Kreatin_za_vise_energije_i_podnosenje_umora\"><\/span>10. Kreatin za vi\u0161e energije i podno\u0161enje umora<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kreatin\" class=\"ek-link\">Kreatin<\/a><\/span> se prirodno nalazi u ljudskom tijelu<\/strong>, a \u010dak ga i samo proizvodi u ograni\u010denim koli\u010dinama. Njegov je glavni zadatak obnoviti izvore energije za mi\u0161i\u0107a koji rade u obliku ATP-a. U\u010dinak kreatina najvi\u0161e cijene sporta\u0161i snage ili brzine, koji tako mogu postati ne\u0161to <strong>br\u017ei i ja\u010di<\/strong>. Ali sporta\u0161i izdr\u017eljivosti tako\u0111er mogu profitirati od dobrobiti kreatina. Na primjer, mo\u017ee pomo\u0107i u <strong>odr\u017eavanju mi\u0161i\u0107ne mase tijekom razdoblja utrkivanja ili intenzivnih treninga.<\/strong> Osim toga, kreatin poti\u010de nadopunu rezervnog glikogena ugljikohidrata u mi\u0161i\u0107ima te tako\u0111er ima blagi pozitivan u\u010dinak na teku\u0107ine u tijelu. \u0160to su bogatije rezerve glikogena u mi\u0161i\u0107ima, to <strong>vi\u0161e odga\u0111a umor i \u010desto dovodi do boljeg u\u010dinka.<\/strong> Kreatin se prirodno nalazi u mesu i drugim izvorima \u017eivotinjskih bjelan\u010devina u ograni\u010denim koli\u010dinama. Kako biste postigli dnevni unos od 5 g kreatina iz svoje prehrane, morali biste jesti otprilike 1,1 kg govedine dnevno. Dodaci kreatina stoga omogu\u0107uju ekonomi\u010dniji i ekolo\u0161ki prihvatljiviji na\u010din za pove\u0107anje rezervi kreatina u tijelu. <span style=\"color: #ff6600\">[35-36]<\/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\">Preporu\u010dena doza kreatina<\/h3>\n\n\n\n<p>Obi\u010dno se preporu\u010duje dugoro\u010dno uzimanje <strong>3 \u2013 5 g kreatina<\/strong> dnevno kako bi se postigao \u017eeljeni u\u010dinak. [35]<\/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\">Kako i kada uzimati kreatin?<\/h3>\n\n\n\n<p>Obi\u010dno se preporu\u010duje uzimanje 3 \u2013 5 g kreatina prije, tijekom ili nakon treninga. U dane bez treninga uzima se ista doza bilo u koje vrijeme izme\u0111u obroka. Kreatin se naj\u010de\u0161\u0107e uzima kao topljivi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" class=\"ek-link\">prah<\/a><\/span> ili u obliku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kreatin-tabs-1500-mg-200tbl-gymbeam.html\" class=\"ek-link\">tableta<\/a><\/span>.<\/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 vi\u0161e informacija o kreatinu, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/\" class=\"ek-link\">Kako odabrati najbolji kreatin?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_BCAA_za_podnosenje_umora_i_zastitu_misica\"><\/span>11. BCAA za podno\u0161enje umora i za\u0161titu mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a><\/strong><\/span> <strong>su aminokiseline koje uklju\u010duju leucin, izoleucin i valin.<\/strong> One su naro\u010dito va\u017ene u tijelu za proizvodnju proteina i regeneraciju mi\u0161i\u0107ne mase. Zbog toga su me\u0111u najpopularnijim dodacima prehrani me\u0111u sporta\u0161ima snage. Njihove zna\u010dajke mogu iskoristiti i trka\u010di, biciklisti i drugi sporta\u0161i izdr\u017eljivosti.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-899x1124.jpg\" alt=\"BCAA za izdr\u017eljivost\" class=\"wp-image-289912\" title=\"BCAA za izdr\u017eljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860.jpg 1524w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Zapravo, na\u0161 probavni sustav mo\u017ee ih brzo razgraditi i, ako je potrebno, iz njih izvu\u0107i potrebnu energiju za kretanje.<\/strong> Unos BCAA tijekom te\u0161kog fizi\u010dkog stresa time se kombinira sa za\u0161titom mi\u0161i\u0107ne mase od tro\u0161enja energije zahvaljuju\u0107i tom mehanizmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali to nije sve, <strong>BCAA mogu smanjiti umor koji se osje\u0107a tijekom sportskih izvedbi.<\/strong> To je zbog toga \u0161to se BCAA natje\u010du s aminokiselinom triptofanom za isti transportni mehanizam koji im omogu\u0107uje ulazak u mo\u017edane stanice. To omogu\u0107uje da manje triptofana u\u0111e u njih i uzrokuje da mo\u017edane stanice proizvode manje serotonina te odgode osje\u0107aj umora za koji je serotonin odgovoran u tom kontekstu <span style=\"color: #ff6600\">[35-37]<\/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\">Preporu\u010dena doza BCAA<\/h3>\n\n\n\n<p>Naj\u010de\u0161\u0107e se preporu\u010duje unos BCAA u ukupnoj sigurnoj koli\u010dini od <strong>20 g dnevno<\/strong>. <span style=\"color: #ff6600\">[35-36]<\/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\">Kako i kada uzimati BCAA?<\/h3>\n\n\n\n<p><strong>BCAA<\/strong> naj\u010de\u0161\u0107e se uzimaju kao <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bcaa-1500-lizin-300-tab-gym-beam.html\" class=\"ek-link\">tablete<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" class=\"ek-link\">topljivi prah<\/a><\/span> ili popularna <a href=\"https:\/\/gymbeam.hr\/rtd-napitci\" class=\"ek-link\"><span style=\"color: #ff6600\">RTD pi\u0107a<\/span> u <span style=\"color: #ff6600\">limenci<\/span><\/a> prije, tijekom ili nakon vje\u017ebanja. Za sporta\u0161e izdr\u017eljivosti <strong>upotreba BCAA tijekom izvedbe<\/strong> <strong>\u010dini se najprikladnijom<\/strong>, osobito u slu\u010daju vi\u0161esatnog treninga.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje druge dodatke mogu uzimati sporta\u0161i izdr\u017eljivosti?<\/h3>\n\n\n\n<p>Osim tih 11 dodataka, pliva\u010di, entuzijasti\u010dni biciklisti ili izdr\u017eljivi trka\u010di mogu isprobati niz drugih aktivnih sastojaka. <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/arginin\" class=\"ek-link\">Arginin<\/a><\/strong><\/span>, na primjer, poma\u017ee u proizvodnji du\u0161ikovog oksida, koji pobolj\u0161ava protok krvi, opskrbljuju\u0107i tako mi\u0161i\u0107e kisikom i hranjivim tvarima. Zapravo ima sli\u010dnu funkciju kao citrulin ili nitrati. <strong>Soda bikarbona<\/strong>, zauzvrat, u\u010dinkovita je u razgradnji otpadnih tvari koje se nakupljaju u mi\u0161i\u0107ima i uzrokuju kiseljenje. Sporta\u0161i koji u\u017eivaju u duljim stazama i provode dosta vremena na treninzima tako\u0111er mogu imati koristi od nadopune aminokiseline <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/glutamin\" class=\"ek-link\">glutamina<\/a><\/span><\/strong>. Njegova se koli\u010dina u tijelu smanjuje tijekom dugotrajne sportske aktivnosti, \u0161to se mo\u017ee o\u010ditovati kao slabiji u\u010dinak ili oslabljeni imunitet. <span style=\"color: #ff6600\">[35]<\/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\">Podjela dodataka prehrani prema njihovim glavnim u\u010dincima<\/h3>\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\"><p style=\"text-align: center\">Glavni u\u010dinak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dodatak prehrani<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potpora u\u010dinkovitosti (odga\u0111a umor, pobolj\u0161ava hidrataciju i pravilnu funkciju mi\u0161i\u0107a)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jednostavni i slo\u017eeni ugljikohidrati, elektroliti, kofein, nitrati, citrulin, kreatin, soda bikarbona, arginin, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pobolj\u0161anje regeneracije (potpora mi\u0161i\u0107ne mase, protuupalni u\u010dinci)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteini, omega-3 masne kiseline, BCAA<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Op\u0107e zdravlje (funkcija zglobova, jak imunitet)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prehrana za zglobove, vitamini B, vitamin D, C, E, magnezij, selen, cink, glutamin<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobro napravljen plan treninga, optimalna prehrana sa svim va\u017enim hranjivim tvarima, kao i odmor, stoje iza odli\u010dne u\u010dinkovitosti sporta\u0161a. <strong>Odabrani dodaci svojim<\/strong> <strong>u\u010dincima tako\u0111er mogu pridonijeti boljim sportskim rezultatima.<\/strong> <strong>Jednostavni<\/strong> <strong>i slo\u017eeni ugljikohidrati<\/strong> poma\u017eu u nadopuni mi\u0161i\u0107nog glikogena, a neki slu\u017ee kao brzi izvor energije. <strong>Kvalitetni<\/strong> <strong>protein i BCAA<\/strong> zauzvrat \u0161tite mi\u0161i\u0107e tijekom izvo\u0111enja i daju energiju. Spomenuti elektroliti potom su va\u017eni za hidrataciju tijela. Tako\u0111er ve\u0107 znamo koji specifi\u010dni vitamini, minerali i druge hranjive tvari pridonose pravilnoj funkciji zglobova i mi\u0161i\u0107a te ukupnom zdravlju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li entuzijasti\u010dne trka\u010de, bicikliste ili planinare me\u0111u prijateljima? Ako je tako, svakako podijelite na\u0161 \u010dlanak s njima kako biste im pomogli u odabiru odgovaraju\u0107ih dodataka.<\/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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dodaci prehrani poma\u017eu pobolj\u0161ati sportsku u\u010dinkovitost trka\u010da, biciklista ili pliva\u010da. Koji su najbolji, kako djeluju i kako ih upotrebljavati?<\/p>\n","protected":false},"author":129,"featured_media":289721,"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":[6500,6692,7208,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-297006","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-kardio-hr","10":"tag-regeneracija-hr","11":"tag-zdravlje-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>11 najboljih dodataka za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dodaci prehrani pospje\u0161uju sportsku u\u010dinkovitost, regeneraciju i op\u0107e zdravlje sporta\u0161a. 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