{"id":329420,"date":"2022-01-06T14:22:18","date_gmt":"2022-01-06T13:22:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329420"},"modified":"2022-07-15T11:07:51","modified_gmt":"2022-07-15T09:07:51","slug":"prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/","title":{"rendered":"Prehranska dopolnila za vadbo in kako jih izbrati"},"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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#Pregled_osnovnih_prehranskih_dopolnil_ki_ne_smejo_manjkati_v_vasi_shrambi\" title=\"Pregled osnovnih prehranskih dopolnil, ki ne smejo manjkati v va\u0161i shrambi\">Pregled osnovnih prehranskih dopolnil, ki ne smejo manjkati v va\u0161i shrambi<\/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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#1_Beljakovine_v_prahu\" title=\"1. Beljakovine v prahu\">1. Beljakovine v prahu<\/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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#2_Gainer\" title=\"2. Gainer\">2. Gainer<\/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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#3_BCAA\" title=\"3. BCAA\">3. BCAA<\/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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#4_Kreatin\" title=\"4. Kreatin\">4. Kreatin<\/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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#5_HMB\" title=\"5. HMB\">5. HMB<\/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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#Druge_alternative_za_podporo_telesni_zmogljivosti\" title=\"Druge alternative za podporo telesni zmogljivosti\">Druge alternative za podporo telesni zmogljivosti<\/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.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/#Povzetek\" title=\"Povzetek\">Povzetek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dosledna vadba, uravnote\u017eena prehrana in regeneracija. To so trije glavni stebri vsakega \u0161portnika. Vendar pa v\u010dasih va\u0161a prehrana in na\u010drt prehranjevanja morda nista popolna. Tudi \u010de se trudite, bodo vedno pri\u0161li dnevi, ko boste morali dati prednost obveznostim in svojo uravnote\u017eeno prehrano potisnili na stranski tir. V tem primeru vas lahko re\u0161ijo nekatera prehranska dopolnila, saj va\u0161emu telesu dajo to\u010dno to, kar potrebuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati pa lahko ta dopolnila bistveno <strong>podprejo va\u0161a prizadevanja za vadbo<\/strong>, zlasti \u010de so povezani z zdravo prehrano. Na ta na\u010din lahko <strong>pove\u010date vnos beljakovin ali energije, prispevate k hitrej\u0161i regeneraciji in izbolj\u0161ate zmogljivost<\/strong>. Vendar je ponudba prehranskih dopolnil res \u0161iroka, zato se med njimi ni lahko znajti. V tem \u010dlanku vam bomo svetovali, katera prehranska dopolnila so bistvenega pomena, \u010de si prizadevate za najbolj\u0161e rezultate.<\/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=\"Pregled_osnovnih_prehranskih_dopolnil_ki_ne_smejo_manjkati_v_vasi_shrambi\"><\/span>Pregled osnovnih prehranskih dopolnil, ki ne smejo manjkati v va\u0161i shrambi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Beljakovine_v_prahu\"><\/span>1. Beljakovine v prahu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovine<\/a><\/strong> so eno izmed najbolj prakti\u010dnih in iskanih dopolnil. \u010ce namre\u010d \u017eelite pridobiti mi\u0161ice, morate zau\u017eiti ve\u010d beljakovin, kot jih telo lahko razgradi z naravnimi procesi. Pri tem vam lahko pomagajo beljakovine v prahu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sirotkine beljakovine<\/strong> veljajo v tem pogledu za vodilne. Vsebujejo vse esencialne aminokisline in so v primerjavi z drugimi viri zelo dobro prebavljive. Va\u0161emu telesu hitro priskrbijo <strong>ustrezen dele\u017e beljakovin<\/strong>, potrebnih za rast in ohranjanje mi\u0161i\u010dne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Beljakovine so kralj prehranskih dopolnil\" class=\"wp-image-316250\" width=\"843\" height=\"562\" title=\"Beljakovine so kralj prehranskih dopolnil\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Uporaba beljakovin v prahu je podprta tudi z razli\u010dnimi \u0161tudijami. Rezultati ka\u017eejo, da lahko dodatne beljakovine, pridobljene iz prehranskih dopolnil, <strong>vplivajo na ve\u010dje pove\u010danje mi\u0161i\u010dne mase in mo\u010di<\/strong>. Pomagala vam bodo pri vnosu beljakovin in izpolnjevanju <strong><a href=\"http:\/\/olko-proteinov-prijat-pre-dosiahnutie-maximalnych-v\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">priporo\u010denega dnevnega vnosa<\/a><\/strong>. Za podporo rasti mi\u0161ic naj bo velikost obroka v razponu <strong>1,4-2 g beljakovin na kilogram telesne te\u017ee<\/strong>. Poleg tega bodo beljakovine prispevale k hitrej\u0161i regeneraciji mi\u0161ic po vadbi. Kakovostno beljakovinsko dopolnilo lahko v enem odmerku ponuja <strong>20-30 g beljakovin, ki jih lahko zau\u017eijete kadar koli v dnevu<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[2\u2013\u20603] [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=\"is-style-default wp-block-heading\">Razlogi za dopolnjevanje beljakovin<\/h3>\n\n\n\n<p>Glavne prednosti beljakovin v prahu smo povzeli v naslednjih to\u010dkah <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u2013\u20606]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>podpira rast mi\u0161i\u010dne mase in mo\u010di<\/li><li>prispeva k pospe\u0161evanju regeneracije <\/li><li>preprost in hiter na\u010din dopolnjevanja manjkajo\u010dih beljakovin<\/li><li>lahko prispeva k izgubi telesne te\u017ee<\/li><li>lahko pozitivno vpliva na krvni tlak in raven holesterola<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d o temi beljakovin, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati najbolj\u0161e beljakovine v prahu za huj\u0161anje ali rast mi\u0161ic<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Gainer\"><\/span>2. Gainer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg beljakovin je eden izmed najbolj priljubljenih dodatkov tudi <strong><a href=\"https:\/\/gymbeam.si\/gainerji\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a><\/strong>. <strong>Obi\u010dajno po njem posegajo ljudje, ki \u017eelijo pridobiti mi\u0161i\u010dno maso<\/strong>. Njegova velika prednost pa je, da omogo\u010da <strong>pove\u010danje vnosa kalorij in s tem pokrivanje energijskih potreb intenzivnega treninga<\/strong>. Glavna razlika med beljakovinami in gainerjem je v tem, da je gainer me\u0161anica, bogata ne le z beljakovinami, temve\u010d predvsem z <strong>ogljikovimi hidrati<\/strong>. Vendar so \u010dasi, ko so gainerji veljali za hiter in poceni vir energije, \u017ee zdavnaj minili. Visokokakovostni vsebujejo \u0161iroko paleto mikro- in makrohranil v uravnote\u017eenem razmerju. <span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg\" alt=\"Gainerji so poleg beljakovin v prahu eden izmed najbolj priljubljenih dodatkov.\" class=\"wp-image-316264\" width=\"843\" height=\"562\" title=\"Gainerji so poleg beljakovin v prahu eden izmed najbolj priljubljenih dodatkov.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Najbolj\u0161i \u010das za uporabo <strong>kakovostnega gainerja je pred ali po vadbi ali kadar koli \u010dez dan<\/strong>, \u010de \u017eelite obnoviti energijo ali pove\u010dati vnos kalorij.&nbsp;Glede koli\u010dine morate upo\u0161tevati priporo\u010deni odmerek na embala\u017ei, ki mora biti v skladu z va\u0161imi potrebami po energiji in hranilih. <strong>Tudi aktivnim \u017eenskam ni treba skrbeti glede jemanja tega dodatka<\/strong>. Gainerje lahko uporabljajo brez strahu, da bo njihovo telo dobilo mi\u0161i\u010dasto mo\u0161ko obliko. To je fiziolo\u0161ko nemogo\u010de. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Razlogi za uporabo gainerjev<\/h3>\n\n\n\n<p>V naslednjih to\u010dkah smo povzeli glavne prednosti gainerjev <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ponuja dodatne kalorije iz kakovostnih virov<\/li><li>vsebuje veliko ogljikovih hidratov in beljakovin<\/li><li>odli\u010den vir energije<\/li><li>pomaga pri gradnji mi\u0161i\u010dne mase<\/li><li>enostaven na\u010din za dodajanje kalorij<\/li><li>zelo priro\u010dno za uporabo kadar koli v dnevu<\/li><li>pogosto vsebuje dodatne sestavine v obliki vitaminov, mineralov ali vlaknin<\/li><li>Kompleksni gainer lahko nadomesti tudi 1-2 polna obroka<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d na temo gainerjev najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati najbolj\u0161i gainer za rast mi\u0161ic<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_BCAA\"><\/span>3. BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong> ali aminokisline z razvejano verigo so <strong>sestavljene iz treh lo\u010denih aminokislin, in sicer valina, levcina in izolevcina<\/strong>.&nbsp;BCAA lahko najdete v ve\u010dini virov beljakovin, zlasti \u017eivalskega izvora, kot so meso, jajca, ribe, perutnina ali mle\u010dni izdelki. Zakaj bi morali biti pozorni na aminokisline?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p class=\"has-text-align-left\"><strong>BCAA<\/strong> so del <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener\">esencialnih aminokislin,<\/a><\/span> ki so <strong>zelo pomembne za rast mi\u0161ic<\/strong>. Pomembno je tudi dejstvo, da BCAA predstavljajo pribli\u017eno 14-18 % vseh aminokislin v mi\u0161icah. Levcin, ki je ena od njih, ima <strong>anaboli\u010dne u\u010dinke, zaradi katerih od vseh aminokislin najbolj spodbuja sintezo mi\u0161i\u010dnih beljakovin (MPS)<\/strong>. BCAA se lahko med zahtevnim treningom uporabljajo tudi kot vir energije in tako varujejo mi\u0161i\u010dno maso. Poleg tega lahko BCAA zaradi vpliva na serotonin <strong>zmanj\u0161ajo ob\u010dutek utrujenosti.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"BCAA so del esencialnih aminokislin, ki so pomembne za rast mi\u0161ic\" class=\"wp-image-316282\" width=\"843\" height=\"562\" title=\"BCAA so del esencialnih aminokislin, ki so pomembne za rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Priporo\u010dena koli\u010dina BCAA je 5-10 gramov<\/strong> pred, med ali po treningu kot del beljakovinskega dodatka. Lahko pa to prehransko dopolnilo u\u017eivate tudi kadar koli \u010dez dan v obliki osve\u017eilnega napitka. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u2013\u206014]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Razlogi za dopolnjevanje BCAA<\/h3>\n\n\n\n<p>Glavne prednosti BCAA smo povzeli v naslednjih to\u010dkah <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u2013\u206018]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>lahko spodbudijo sintezo beljakovin in tako tudi rast mi\u0161ic<\/li><li>prispevajo k zmanj\u0161anju utrujenosti med naporno vadbo<\/li><li>lahko izbolj\u0161ajo vzdr\u017eljivost<\/li><li>\u0161\u010ditijo mi\u0161ice pred razgradnjo za energijo<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem dodatku si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/bcaas-in-njihovi-ucinki-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA in njihovi u\u010dinki na telo<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kreatin\"><\/span>4. Kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a><\/strong> je ena najbolj priljubljenih snovi v svetu fitnesa. Kljub temu pa vsi ne razumejo njegovih u\u010dinkov. Zato lahko pogosto naletimo na pretirana pri\u010dakovanja ali razli\u010dne mite o kreatinu. Dejstvo je, da gre za <strong>molekulo, ki naravno nastaja v na\u0161em telesu, zlasti v jetrih<\/strong>. Poleg tega ga lahko najdete v razli\u010dnih virih hrane, zlasti v mesu in ribah. <span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pove\u010dane zaloge kreatina v telesu pove\u010dajo tudi stopnjo razpolo\u017eljivosti osnovne oblike energije, to je ATP. To je bistvenega pomena pri visoko intenzivnem treningu in drugih visoko intenzivnih dejavnostih. Poleg tega lahko vadba v\u010dasih zahteva <strong>ve\u010djo porabo ATP na sekundo, kot jo lahko telo proizvede samo<\/strong>. Posledica tega pojava je na primer, da lahko s polno hitrostjo \u0161printate le nekaj sekund.<strong> Dopolnjevanje s kreatinom lahko pomaga pove\u010dati njegovo raven v telesu<\/strong>. Posledi\u010dno boste lahko v dalj\u0161em \u010dasovnem obdobju dosegli intenzivnej\u0161o zmogljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg\" alt=\"Kreatin je ena izmed najbolj priljubljenih snovi za izbolj\u0161anje zmogljivosti v svetu fitnesa\" class=\"wp-image-316302\" width=\"843\" height=\"563\" title=\"Kreatin je ena izmed najbolj priljubljenih snovi za izbolj\u0161anje zmogljivosti v svetu fitnesa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Najbolj\u0161i na\u010din za pove\u010danje zaloge kreatina v mi\u0161icah je, da ga uporabljate <strong>dolgotrajno, brez premora, v koli\u010dini 3-5 g na dan<\/strong>. Vegani, ki ne u\u017eivajo hrane iz \u017eivalskih virov, ki so naravno bogati s kreatinom, lahko prav tako izkoristijo njegove prednosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[21\u2013\u206022]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Razlogi za dopolnjevanje kreatina<\/h3>\n\n\n\n<p>Glavne prednosti kreatina smo povzeli v naslednjih to\u010dkah <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201327]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>lahko izbolj\u0161a mo\u017egansko funkcijo<\/li><li>podpira visoko intenzivno vadbo <\/li><li>prispeva k izgradnji mi\u0161ic <\/li><li>podpira ve\u010djo proizvodnjo energije v mi\u0161i\u010dnih celicah<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas tema kreatina \u0161e bolj zanima, ne spreglejte \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kreatin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati najbolj\u0161e kreatinsko dopolnilo<\/a><\/strong>. V njem so na voljo razli\u010dni nasveti, ovr\u017eeni miti ter iz\u010drpno povzete vse prednosti in u\u010dinki te snovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_HMB\"><\/span>5. HMB<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/hmb-750-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03b2-hidroksi-\u03b2-metilmaslena kislina ali preprosto HMB<\/a><\/strong> je molekula, ki nastane pri razgradnji\/obdelavi levcina v na\u0161em telesu.&nbsp;<strong>HMB vpliva na sintezo mi\u0161i\u010dnih beljakovin in lahko prispeva k hitrej\u0161i regeneraciji po neob\u010dutljivem treningu<\/strong>.&nbsp;Poleg tega je lahko zelo koristen za zmanj\u0161anje razgradnje mi\u0161i\u010dnih beljakovin. Pod dolo\u010denimi pogoji lahko celo prepre\u010di, da bi se to sploh zgodilo. <span style=\"color: #ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V razli\u010dnih \u0161tudijah so preu\u010devali tudi u\u010dinek HMB na krepitev mi\u0161ic. Ugotovitve so pokazale, da lahko <strong>vsakodnevno jemanje 1,5 do 6 gramov HMB izbolj\u0161a pridobivanje mi\u0161ic med treningom mo\u010di<\/strong>. Vendar je njegova u\u010dinkovitost ve\u010dja pri za\u010detnikih in netreniranih \u0161portnikih. To pomeni, da \u010de \u017ee dlje \u010dasa trenirate, dodajanje HMB morda ne bo tako u\u010dinkovito kot pri za\u010detnikih. <span class=\"tadv-color\" style=\"color: #ff6600\">[29\u2013\u206030]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Razlogi za dopolnjevanje HMB<\/h3>\n\n\n\n<p>Glavne prednosti HMB smo povzeli v naslednjih to\u010dkah <span class=\"tadv-color\" style=\"color: #ff6600\">[29\u2013\u206034]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>lahko pripomore k rasti mi\u0161i\u010dne mase<\/li><li>ima lahko pomembno vlogo pri zmanj\u0161evanju razgradnje mi\u0161i\u010dnih beljakovin, pod dolo\u010denimi pogoji pa jo lahko tudi prepre\u010di<\/li><li>lahko poenostavi prilagajanje na trening in izbolj\u0161a zmogljivost<\/li><li>lahko izbolj\u0161a regeneracijo<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg\" alt=\"Beta-alanin je zelo iskano dopolnilo za pove\u010danje mi\u0161i\u010dne vzdr\u017eljivosti\" class=\"wp-image-316317\" width=\"554\" height=\"737\" title=\"Beta-alanin je zelo iskano dopolnilo za pove\u010danje mi\u0161i\u010dne vzdr\u017eljivosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1153x1536.jpeg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1538x2048.jpeg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-scaled.jpeg 1922w\" sizes=\"auto, (max-width: 554px) 100vw, 554px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Druge_alternative_za_podporo_telesni_zmogljivosti\"><\/span>Druge alternative za podporo telesni zmogljivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi v celoti podprli svoje napore med treningom, lahko osnovni nabor dodatkov preprosto raz\u0161irite z dodatnimi. Na primer <strong><a href=\"https:\/\/gymbeam.si\/beta-alanin-120tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alanin<\/a><\/strong>, ki je v svetu fitnesa zelo iskan dodatek, lahko koristi <strong>mi\u0161i\u010dni vzdr\u017eljivosti, zlasti med intenzivno vadbo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je eden od razlogov, zakaj je beta-alanin priljubljena sestavina v razli\u010dnih pospe\u0161evalnikih pred vadbo. Dnevno ga morate zau\u017eiti od <strong>4 do 6 gramov v enem ali ve\u010d obrokih<\/strong>. Po enem mesecu uporabe lahko zmanj\u0161ate porcijo in preidete na <strong>2-5 gramov<\/strong> na dan. Ve\u010dji odmerki beta-alanina lahko povzro\u010dijo mravljin\u010denje, imenovano parestezija. To je ne\u0161kodljiv pojav, ki ga lahko odpravite tako, da ve\u010dkrat na dan jemljete manj\u0161e in postopne odmerke v razponu 0,8-1 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[35, 38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drug u\u010dinkovit dodatek je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin malat<\/a>. To je spojina aminokisline L-citrulin v kombinaciji z jabol\u010dno kislino (malatom). L-citrulin lahko pove\u010da raven <a href=\"https:\/\/gymbeam.si\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginina<\/a> in <a aria-label=\"ornitina (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/l-ornitin-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ornitina<\/a> ter posledi\u010dno sintezo du\u0161ikovega oksida. Posledi\u010dno lahko prispeva k <strong>hitrej\u0161i prekrvavitvi mi\u0161ic<\/strong>, <strong>ve\u010dji mo\u010di<\/strong> in <strong>vzdr\u017eljivosti<\/strong>. Priporo\u010deni odmerek citrulin malata za izbolj\u0161anje telesne zmogljivosti je v razponu <strong>6.000-8.000 mg pribli\u017eno eno uro pred vadbo<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[36]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povzetek\"><\/span>Povzetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jemanje prehranskih dopolnil je eden izmed najbolj priljubljenih in u\u010dinkovitih na\u010dinov za pove\u010danje va\u0161ih prizadevanj pri treningu. <strong>Vendar pa zdrava in uravnote\u017eena prehrana, polna hranilnih snovi, ostaja najpomembnej\u0161a prednostna naloga<\/strong>. \u010ce spoznate prednosti osnovnih prehranskih dopolnil, lahko skupaj s pravilno uporabo in uravnote\u017eeno prehrano iz svoje prehrane in vadbe potegnete najve\u010d.&nbsp;Posamezna prehranska dopolnila so bila predmet desetin do stotin \u0161tudij, ki so potrdile njihov pomen, zato vam ni treba skrbeti glede njihove uporabe.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Osnovna dopolnila v kombinaciji z zdravo prehrano lahko bistveno pripomorejo k va\u0161im treningom in rezultatom. Svetovali vam bomo, kako izbrati ustrezna prehranska dopolnila.<\/p>\n","protected":false},"author":120,"featured_media":316350,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[7131,6771,6507,7191],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329420","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-beljakovine-v-prahu","9":"tag-kreatin-sl","10":"tag-prehranska-dopolnila","11":"tag-rast-misicne-mase-sl","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>Prehranska dopolnila za vadbo in kako jih izbrati - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prehranska dopolnila v kombinaciji z zdravo prehrano lahko bistveno pripomorejo k va\u0161im \u0161portnim ambicijam. 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