{"id":329432,"date":"2018-11-07T06:43:00","date_gmt":"2018-11-07T05:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329432"},"modified":"2023-09-08T09:30:59","modified_gmt":"2023-09-08T07:30:59","slug":"kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/","title":{"rendered":"Kofein i kako \u0107e Va\u0161 trening biti u\u010dinkovitiji pomo\u0107u njega"},"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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Kofein_%E2%80%93_zasto_jednom_covjeku_pomaze_a_na_drugog_nema_utjecaja\" title=\"Kofein \u2013 za\u0161to jednom \u010dovjeku poma\u017ee, a na drugog nema utjecaja?\">Kofein \u2013 za\u0161to jednom \u010dovjeku poma\u017ee, a na drugog nema utjecaja?<\/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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Odakle_kofein_dolazi\" title=\"Odakle kofein dolazi?\">Odakle kofein dolazi?<\/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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Kako_kofein_utjece_na_fizicku_produktivnost_sportasa\" title=\"Kako kofein utje\u010de na fizi\u010dku produktivnost sporta\u0161a?\">Kako kofein utje\u010de na fizi\u010dku produktivnost sporta\u0161a?<\/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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Javljaju_li_se_uz_uzimanje_kofeina_i_nuspojave\" title=\"Javljaju li se uz uzimanje kofeina i nuspojave?\">Javljaju li se uz uzimanje kofeina i nuspojave?<\/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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Koji_su_najpopularniji_izvori_kofeina\" title=\"Koji su najpopularniji izvori kofeina?\">Koji su najpopularniji izvori kofeina?<\/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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Najcesca_pitanja_u_vezi_s_kofeinom\" title=\"Naj\u010de\u0161\u0107a pitanja u vezi s kofeinom\">Naj\u010de\u0161\u0107a pitanja u vezi s kofeinom<\/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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Koliko_napitaka_moramo_popiti_kako_bismo_postigli_preporucenu_granicu_unosa_kofeina_od_400_mg\" title=\"Koliko napitaka moramo popiti kako bismo postigli preporu\u010denu granicu unosa kofeina od 400 mg?\">Koliko napitaka moramo popiti kako bismo postigli preporu\u010denu granicu unosa kofeina od 400 mg?<\/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\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/#Kako_uzimati_kofein\" title=\"Kako uzimati kofein?\">Kako uzimati kofein?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U&nbsp;dana\u0161nje doba sve vi\u0161e i&nbsp;vi\u0161e ljudi koristi kofein<strong> umjesto stimulansa prije treninga<\/strong> kako bi ih potaknuo i&nbsp;dodao im snagu. Ali kako je mogu\u0107e da dok jednom \u010dovjeku <strong>\u0161alica kave dodaje potrebnu energiju<\/strong>, drugom uzrokuje umor i&nbsp;nekoncentriranost? Pogledajmo zajedno koje prednosti u&nbsp;sebi kofein sakriva i&nbsp;kako \u0107e<strong> pomo\u0107u njega biti va\u0161 trening u\u010dinkovitiji.<\/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=\"Kofein_%E2%80%93_zasto_jednom_covjeku_pomaze_a_na_drugog_nema_utjecaja\"><\/span>Kofein \u2013 za\u0161to jednom \u010dovjeku poma\u017ee, a na drugog nema utjecaja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kanadska studija se detaljno usredoto\u010dila na to kako ljudsko tijelo prera\u0111uje <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofein<\/a>. <span style=\"color: #ff6600;\">[1]<\/span> Nutritivni savjetnici i znanstvenici s univerziteta u Torontu istra\u017eivali su 101 atleti\u010dara \u2013 mu\u0161karaca kojih prosje\u010dna dob je bila 25 godina. Ova skupina je obuhva\u0107ala bicikliste, maratonske trka\u010de, skija\u0161e, igra\u010de baseball-a, boksa\u010de i powerliftere. Pomo\u0107u uzoraka slina mogli su odrediti koli\u010dinu kofeina koju je svaki od pojedinih atleti\u010dara bio sposoban u svome metabolizmu preraditi. Kako su to uspjeli? Na\u0161e tijelo sadr\u017ei gen koji se zove CYP1A2. Promjene u na\u0161oj DNK mogu utjecati na to kako \u0107e ovaj gen biti efektivan u preradi kofeina. Na temelju rezultata podijelili su ljude u skupine na ljude s brzim metabolizmom i sa sporim metabolizmom, a dokazali su da to, da li \u0107e kofein potaknuti Va\u0161u produktivnost ili ne\u0107e, ovisi jednostavno o Va\u0161im genima.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-869647352.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se istra\u017eivanje odvijalo?<\/h3>\n\n\n\n<p>Jedan put tjedno u trajanju od 3 tjedna su svi atleti\u010dari dolazili u centar za testiranje gdje su <strong>dobili tabletu sa sadr\u017eajem kofeina ili placeba<\/strong>. Atleti\u010dari su odmarali 25 minuta, a zatim su napravili par vje\u017ebi za zagrijavanje. Nastavili su kombinacijom vje\u017ebi koja je unaprijed bila dogovorena, me\u0111u njima bio je i takozvani Wingate test. Taj je <strong>mjerio najve\u0107u aerobnu snagu ili bicikliranje<\/strong> na ku\u0107nom biciklu na 10 kilometara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poslije 4 tjedna su istra\u017eiva\u010di usporedili rezultate vje\u017ebanja i rezultate testova gena CYP1A2 i do\u0161li su do zaklju\u010dka da je kofein pomogao 49 od 101 atleti\u010darima (s brzim metabolizmom) te je <strong>pobolj\u0161ao njihovu produktivnost za 6,8%<\/strong>. Ostalih 44 atleti\u010dara (sa sporim metabolizmom) nije zabilje\u017eilo nikakvu promjenu u produktivnosti, dok je 8 atleti\u010dara sa sporim metabolizmom zabilje\u017eilo<strong> smanjenje produktivnosti gotovo za 14%<\/strong> &#8211; to sve zbog reakcije njihovog gena CYP1A2 na kofein.<\/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=\"Odakle_kofein_dolazi\"><\/span>Odakle kofein dolazi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofein je u prirodi jak insekticid koji produciraju biljke kako bi <strong>uni\u0161tile svog neprijatelja \u2013 \u0161tetnika<\/strong>. Jednako kao kod \u010dokolade ili \u0161ipka, povijest kofeina se\u017ee jo\u0161 u vrijeme na\u0161ih predaka. Postoji nekoliko pri\u010da o njegovom podrijetlu, uklju\u010duju\u0107i kinesku legendu u kojoj je starovjekovni kineski car Shennong 3000 godina prije Krista <strong>slu\u010dajno otkrio kofein<\/strong> kada je popio kipu\u0107u vodu u koju je nehotice upalo nekoliko listi\u0107a kavovca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da li je to istina ili ne, \u010dini se da su ljudi poznavali u\u010dinak kofeinskih napitaka od vremena koje mo\u017eemo barem otprilike odrediti. Starovjekovni kineski filozof Lao-Tzu je ovu energetsku teku\u0107inu nazvao<strong> \u201eeliksir \u017eivota\u201c ve\u0107 u \u0161estom stolje\u0107u prije Krista<\/strong>. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-484009952.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<p>Kava ima vi\u0161e od bogate povijesti koja se\u017ee do 14. \u2013 15. stolje\u0107a u arabske kulture, gdje je osim izvrsnog artikla za prodaju i trgovanje bila tako\u0111er <strong>popularan eliksir \u017eivota i na\u010din kako ne zaspati uz ve\u010dernje molitve<\/strong>. Odavde je bio dovoljan samo korak da preko trgova\u010dkih puteva do\u0111e u Europu zajedno s \u010dajem i vru\u0107om \u010dokoladom. <strong>Mnogo kasnije, otprilike u 19. stolje\u0107u su njema\u010dki kemi\u010dari<\/strong>, a kratko poslije toga i francuske kolege otkrili kofein prvi put u izoliranom obliku. Odavde dolazi i njegov naziv &#8220;kaffee&#8221; koji na njema\u010dkom i francuskom jeziku ozna\u010dava kavu. U dana\u0161nje doba ga naj\u010de\u0161\u0107e dobivamo kao <strong>ekstrahiran proizvod od biljaka<\/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=\"Kako_kofein_utjece_na_fizicku_produktivnost_sportasa\"><\/span>Kako kofein utje\u010de na fizi\u010dku produktivnost sporta\u0161a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" data-rich-text-format-boundary=\"true\">Kofein<\/a>&nbsp;utje\u010de na centralni nervni sustav time da <strong>podr\u017eava le\u0111nu mo\u017edinu, nadra\u017euje mi\u0161i\u0107na vlakna i smanjuje poimanje umora i bolova u mi\u0161i\u0107ima<\/strong>. Ova \u010dinjenica bila je dokazana pobolj\u0161anjem fizi\u010dke produktivnosti kod svih vrsta sportova. Me\u0111utim, ne smijemo zaboravljati da kofein <strong>po\u010dinje djelovati tek 30 do 45 minuta nakon uzimanja<\/strong>. Zato, ako popijete svoju \u0161alicu kave kratko prije treninga, o\u010dekivani efekat mo\u017ee do\u0107i tek kasnije. <span style=\"color: #ff6600;\">[3]&nbsp;<\/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\">4 glavne prednosti kofeina za sporta\u0161e<\/h3>\n\n\n\n<p><strong>1.Pobolj\u0161ana koncentracija<\/strong><\/p>\n\n\n\n<p>Pove\u0107anjem koli\u010dine dopamina i adrenalina kofein mo\u017ee pozitivno utjecati na raspolo\u017eenje i koncentraciju. <strong>Ali ako pijete kavu redovno, produkcija dopamina se smanji<\/strong>, dakle Va\u0161e tijelo treba kofein samo za to da razina dopamina postigne normalnu vrijednost. U ovome trenutku pove\u0107anje koncentracije mo\u017ee biti samo trenuta\u010dno.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-918621696.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<p>Kofein mo\u017ee tako\u0111er smanjiti aktivno pam\u0107enje \u010dak i kod ljudi koji ne uzimaju kofein redovno, a to je vjerojatno<strong> zbog sna\u017ene stimulacije organizma<\/strong>. Studija objavljena u \u010dasopisu Journal of Strength and Conditioning je otkrila da je kofein uziman prije napornog treninga uspio pove\u0107ati intenzitet vje\u017ebanja i pobolj\u0161ati koncentraciju. Unos kofeina mo\u017ee tako\u0111er <strong>pobolj\u0161ati vrijeme reagiranja \u0161to mo\u017ee biti korisno naro\u010dito kod sportova<\/strong> koji zahtijevaju brzo odlu\u010divanje \u2013 naprimjer nogomet ili ko\u0161arka.&nbsp;<span style=\"color: #ff6600;\">[4]&nbsp;&nbsp;<\/span><\/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=\"33457,29080,7067,55609,34231,53755,258,7185,42481\" ><\/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<p><strong>2. Pove\u0107anje fizi\u010dke produktivnosti i snage<\/strong><\/p>\n\n\n\n<p>Doza od 400 do 600 mg kofeina <strong>jedan je od najpouzdanijih na\u010dina kako trenuta\u010dno pobolj\u0161ati fizi\u010dku produktivnost i snagu<\/strong>. Ljudi koji uzimaju kofein samo ponekad, obi\u010dno zabilje\u017ee znatno pobolj\u0161anje fizi\u010dke produktivnosti naro\u010dito za vrijeme aerobnog vje\u017ebanja ili treninga snage. Kofein mo\u017ee tako\u0111er igrati va\u017enu ulogu u regeneraciji poslije treninga. Uzimanje kofeina zajedno s ugljikohidratima mo\u017ee<strong> pobolj\u0161ati stanje glikemijskih zaliha<\/strong> koje su veoma va\u017ene za regeneraciju, <strong>naro\u010dito ako vje\u017ebate redovno ili vi\u0161e puta dnevno<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glikogen (oblik zaliha glukoze u tijelu) slu\u017ei kao glavno \u201egorivo\u201c za mi\u0161i\u0107nu masu, a ako se desi da se razina glikogena smanji, \u010dovjek osje\u0107a umor. Druga vrsta \u201egoriva\u201c u na\u0161em tijelu su zalihe masti. Dok je glikogen dostupan, aktivni mi\u0161i\u0107i su sposobni&nbsp;sakupljati masti. Kofein <strong>poma\u017ee mobilizirati zalihe masti<\/strong> i usmjerava mi\u0161i\u0107e da kao \u201egorivo\u201c koriste ba\u0161 masti. <strong>Nakon uzimanja kofeina prije treninga, za glikogen je kriti\u010dnih prvih 15 minuta<\/strong> kada se pokazalo da je kofein smanjio iskoristivost glikogenskih zaliha gotovo za 50%. Mi\u0161i\u0107ni glikogen je dakle dostupan kao \u201egorivo\u201c tek u kasnijim dijelovima treninga, \u0161to pove\u0107ava produktivnost i sprje\u010dava brzi dolazak umora. Kofein dakle preferira kori\u0161tenje <strong>zaliha masti kao \u201egoriva\u201c umjesto glikogena<\/strong>, \u0161to osim produktivnosti poma\u017ee i sagorijevanju masti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-601902710_1_.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<p>Kofein tako\u0111er poma\u017ee blokirati <strong>specifi\u010dne receptore u tijelu<\/strong> koji su odgovorni za to da se osje\u0107amo umorni. Upravo to nam dozvoljava <strong>napraviti vi\u0161e ponavljanja i dodati u trening kompletnu energiju i ustrajnost<\/strong>. U studiji iz 2012. godine koja je bila objavljena u \u010dasopisu Journal of Strength and Conditioning Research bilo je otkriveno da 180 mg kofeina koji je bio konzumiran 60 minuta prije treninga, <strong>znatno je pove\u0107alo fizi\u010dku produktivnost<\/strong> za vrijeme treninga, \u0161to je vodilo do ve\u0107eg broja ponavljanja u bench press-u, dead lift-u i u \u010du\u010dnjevima. Skupina suplementirana kofeinom tako\u0111er je manje zamje\u0107ivala napor. \u0160to vi\u0161e, <strong>kofein je pobolj\u0161ao snagu donjeg dijela tijela i tako\u0111er produktivnost u tr\u010danju<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Poma\u017ee sagorijevati masti<\/strong><\/p>\n\n\n\n<p>Poznajemo dva glavna razloga zahvaljuju\u0107i kojima je kofein sposoban pomagati sa sagorijevanjem masti: termogeni efekat (u kratkotrajnom horizontu mo\u017ee kofein pove\u0107ati tjelesnu temperaturu) i<strong> slabiji lipoliti\u010dni efekat, gdje je kofein sposoban u kratkotrajnom horizontu uzrokovati da trigliceridi osloba\u0111aju masne kiseline<\/strong> koje tijelo mo\u017ee iskoristiti kao \u201egorivo\u201c. Postoji tako\u0111er vi\u0161e studija <strong>koje upozoravaju na sposobnost kofeina sagorijevati masti za vrijeme vje\u017ebanja<\/strong>. Kofein stimulira nervni sustav i pove\u0107ava razinu hormona epinefrina, dok oboje tijelu signaliziraju da sagorijeva masti. Iako ova sposobnost nema direktnu vezu s gubitkom masti, kombinacija kofeina, uravnote\u017eene prehrane i ispravnog trening plana mo\u017ee pomo\u0107i oblikovanju figure. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-599109418.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<p>Kofein mo\u017ee pove\u0107ati potro\u0161nju <strong>takozvane \u201eenergije odmora\u201c<\/strong>, dakle koli\u010dinu kalorija koje \u0107ete sagorjeti u miru, \u010dak 3 sata nakon \u0161to ga konzumirate. Naravno, to ne zna\u010di da mo\u017eete jesti sve \u0161to Vam do\u0111e pod ruku, ali <strong>dodatnih 200 do 300 sagorjenih kalorija<\/strong> svaki dan mo\u017ee voditi do o\u010digledne promjene Va\u0161e tjelesne te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Smanjenje mi\u0161i\u0107nog umora<\/strong><\/p>\n\n\n\n<p>Vjerovali ili ne, studije su pokazale da kofein <strong>izvrsno poma\u017ee smanjiti mi\u0161i\u0107ni umor, a to time da smanjuje osje\u0107aj umora<\/strong> ili bola za vrijeme Va\u0161eg treninga. <strong>S manjim mi\u0161i\u0107nim umorom \u0107e Va\u0161a produktivnost<\/strong> biti bolja, \u010dak \u0107ete izvesti i dodatna ponavljanja vje\u017ebi za koja ina\u010de ne biste imali energiju. Vi\u0161e ponavljanja, vi\u0161e izvr\u0161enog rada, dakle i bolji rezultati! <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kofein i stimulansi prije treninga<\/h3>\n\n\n\n<p>Kao \u0161to proizlazi iz istra\u017eivanja koje smo ve\u0107 spominjali,<strong> svaki \u010dovjek reagira na kofein razli\u010dito<\/strong>. Preostaje samo Vama da li \u0107ete se odlu\u010diti prije treninga uzeti \u0161alicu kave, kofeinske tablete ili \u0107ete popiti stimulans prije treninga kako biste stekli vi\u0161e snage. Nekada se, me\u0111utim, mo\u017ee desiti da je kofein jedan od sastojaka samog stimulansa prije treninga. To je naro\u010dito zbog toga da kofein spada me\u0111u jake psihoaktivne stimulanse <strong>koji stimuliraju centralni nervni sustav<\/strong>. Ba\u0161 njegov utjecaj na na\u0161 nervni sustav mo\u017ee<strong> dodati energiju, pobolj\u0161ati koncentraciju i suzbiti umor<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-874887158.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Javljaju_li_se_uz_uzimanje_kofeina_i_nuspojave\"><\/span>Javljaju li se uz uzimanje kofeina i nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pretjerivanje s bilo \u010dim je \u0161tetno, a kofein nije iznimka. Uzimanje velike koli\u010dine kofeina mo\u017ee uzrokovati tjeskobu, nervozu, pove\u0107anje krvnog tlaka ili mu\u010dninu.<\/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\">(De)Hidriranost<\/h3>\n\n\n\n<p>Bilo je dokazano da kofein u ljudskom tijelu <strong>izaziva blago diuretsko djelovanje koje uzrokuje osje\u0107aj dehidriranosti<\/strong>. Me\u0111utim, u\u010dinak je zanemariv. Znanstvene studije su pokazale da kofeinski napitci <strong>hidratiziraju tijelo tako dobro kao napitci bez sadr\u017eaja kofeina<\/strong>. Unato\u010d tomu, veoma dobra ideja je pove\u0107ati unos teku\u0107ina uz konzumaciju kofeina, a to <strong>naro\u010dito za vrijeme kada trenirate u vru\u0107ini i vlazi<\/strong>. <span style=\"color: #ff6600;\">[8]&nbsp;<\/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\">Umor<\/h3>\n\n\n\n<p>Iako su mnogi od nas uvjereni da bi nam kofein trebao dodati energiju, njegova velika koli\u010dina mo\u017ee uzrokovati upravo suprotno. Bilo je otkriveno da su ljudi <strong>koji su uzimali ekstremno visoku dozu kofeina<\/strong> (1000 mg \/ dan) <strong>bili vi\u0161e nervozni, umorni i pod utjecajem stresa<\/strong>. Ove simptome mogu, me\u0111utim, osjetiti i ljudi koji kofein ne uzimaju \u010desto. Jedna od studija testirala je 25 zdravih mu\u0161karaca. Oni koji su uzeli <strong>vi\u0161e od 300 mg kofeina na dan<\/strong> su naveli da su osje\u0107ali mnogo manje stresa nego mu\u0161karci koji su uzimali placebo. Omjer kofeina se me\u0111utim razlikuje od kave do kave. Naprimjer, jedna velika kava (\u201cgrande\u201d) u Starbucks-u sadr\u017ei otprilike 330 mg kofeina.&nbsp;<span style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-831540570.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ovisnost<\/h3>\n\n\n\n<p>Op\u0107enito je poznato da je kofein tvar koja stvara ovisnost.<strong> Do stanja ovisnosti mo\u017ee do\u0107i<\/strong> ako dnevno uzmete vi\u0161e od 200 mg kofeina. U tijeku dana Vas mogu pratiti razni simptomi koji traju prosje\u010dno 2 do 9 dana i <strong>karakteristi\u010dni su glavoboljom, tjeskobom, depresijom ili apetitom i \u017eeljom pojesti sve \u0161to vidite<\/strong>. Ove usputne pojave mo\u017eete ubla\u017eiti time da \u0107ete <strong>smanjiti svoje doze na tra\u017eenu koli\u010dinu<\/strong>. U vezi s ovisno\u0161\u0107u je bila izvedena studija s 213 sudionika koji su uzimali kofein i popunili upitnik nakon 16 sati bez kofeina. Na temelju rezultata upitnika bilo je dokazano da ljudi koji uzimaju kofein na dnevnoj bazi <strong>patili su od glavobolje i osje\u0107ali su umor<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Povi\u0161eni krvni tlak i lupanje srca<\/h3>\n\n\n\n<p>Kao prvo je potrebno istaknuti da su ovi negativni simptomi<strong> individualni za svakog \u010dovjeka<\/strong>. Studija usredoto\u010dena na u\u010dinke kofeina na srce je otkrila da visoke doze kofeina mogu uzrokovati ubrzani puls i lupanje srca. Me\u0111utim, u studiji u kojoj je sudjelovalo 51 ljudi sa sr\u010danim problemima nije ni nakon uzimanja 100 mg kofeina u vremenskom razdoblju 5 sati bio zabilje\u017een <strong>nikakav negativan u\u010dinak<\/strong>. Ali jo\u0161 uvijek va\u017ei da ako sami na sebi osje\u0107ate da <strong>kofein utje\u010de na Va\u0161 organizam ili Va\u0161e srce negativno<\/strong>, trebali biste razmi\u0161ljati o smanjenju dnevne doze.<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_najpopularniji_izvori_kofeina\"><\/span>Koji su najpopularniji izvori kofeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160alica kave, \u010daj ili \u010dak kofeinske tablete. <strong>I to su na\u010dini kako uzimati kofein<\/strong>. Pogledajmo najpopularnije izvore kofeina zajedno s njihovim prednostima i nedostacima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kava<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Filtrirana kava: 60 &#8211; 180 mg na 170 ml<\/li><li>Espresso : 70 &#8211; 80 mg na 44 ml<\/li><li>Bez kofeina: 2 &#8211; 5 mg na 170 ml<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-595113104.jpg\" alt=\"kofein\" width=\"843\" height=\"562\" title=\"kofein\"\/><\/figure><\/div>\n\n\n\n<p>Tko ne bi volio miris svje\u017ee samljevene kave. <strong>Ovaj oblik uzimanja kofeina mo\u017ee se nedvojbeno svrstati na prvo mjesto<\/strong>. O tome svjedo\u010di i \u010dinjenica da u dana\u0161nje doba mnogo sporta\u0161a daje pred stimulansom prije treninga prednost \u0161alici kave. Najve\u0107a prednost je brza priprema i veliki odabir vrsta kave. Me\u0111utim, ne biste trebali zaboravljati da &nbsp;je pretjerivanje s bilo \u010dim \u0161tetno, a zbog toga <strong>ne treba pretjerivati ni s Va\u0161om omiljenom kavom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kava u limenci \/ u boci<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>70 &#8211; 180 mg na 220 ml<\/li><\/ul>\n\n\n\n<p>\u0160iroko dostupan proizvod, <strong>obi\u010dno s dodanim proteinina u obliku mlijeka s aromom \/ okusom kave<\/strong>. Kod ovih proizvoda je veoma va\u017eno voditi ra\u010duna o nutritivnim vrijednostima, jer mnogo njih sadr\u017ei ekstremne doze \u0161e\u0107era, \u0161to zaista ne\u0107e obradovati Va\u0161 organizam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Energetski napitci<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>75 &#8211; 120 mg na 230 ml<\/li><\/ul>\n\n\n\n<p>Energetski napitci su pogodni za organizam, me\u0111utim sadr\u017ee veliku koli\u010dinu \u0161e\u0107era ako se ne radi o <strong>&#8220;sugar-free&#8221;<\/strong>&nbsp;verzijama koje su sve vi\u0161e i vi\u0161e dostupne. Ali i ovdje va\u017ei da ne biste trebali <strong>s energetskim napitcima pretjerivati<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010caj<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>40-80 mg na 150 ml<\/li><\/ul>\n\n\n\n<p>\u0160to se ti\u010de sadr\u017eaja kofeina u kavi, <strong>on se znatno razlikuje ovisno od vrste \u010daja<\/strong>. Me\u0111utim, poznato je da crni \u010daj obi\u010dno sadr\u017ei vi\u0161e kofeina nego zeleni \u010daj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razni energy gelovi<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>30 &#8211; 100 mg u jednom gelu <\/li><\/ul>\n\n\n\n<p>Energy gelovi su namijenjeni <strong>naro\u010dito sporta\u0161ima koji treniraju ustrajnost<\/strong> i provode te\u0161ku fizi\u010dku aktivnost. Ali nije pravilo da svi gelovi moraju sadr\u017eavati kofein. Uloga onih koji ga <strong>sadr\u017ee je podr\u017eati nisku razinu \u0161e\u0107era u krvi sporta\u0161a<\/strong>. Energy gelovi se moraju uzimati uz veliku koli\u010dinu vode zbog boljeg apsorbiranja gela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kofeinske tablete<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>100 &#8211; 200 mg u tableti<\/li><\/ul>\n\n\n\n<p>Kofeinske tablete su <strong>jedan od naju\u010dinkovitijih na\u010dina kako uzeti kofein bez toga da morate provjeravati da li zbilja uzimate \u017eeljenu dozu<\/strong> bez ostalih nepotrebnih tvari. Nedostatak je me\u0111utim, da 1 ja\u010da tableta mo\u017ee izazvati nervozu ili druge ne\u017eeljene pojave. Ba\u0161 zbog toga je potrebno po\u010deti s malim dozama kako bi se Va\u0161e tijelo na kofein polako navikavalo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ekstrakt od zelenog \u010daja<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>nepoznati sadr\u017eaj kofeina<\/li><\/ul>\n\n\n\n<p>Iako podaci pokazuju da <strong>zeleni \u010daj utje\u010de na metabolizam<\/strong>, ve\u0107ina proizvo\u0111a\u010da ne navodi to\u010dan sadr\u017eaj kofeina u ovome sagorjeva\u010du masti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>BCAA Energy napitci<\/strong><\/p>\n\n\n\n<p>BCAA Energy napitci vesele se u zadnje vrijeme velikoj popularnosti, a to naro\u010dito zbog <strong>okusa koji podsje\u0107a na energetski drink i zbog sposobnosti pru\u017eiti energiju i regeneraciju u jednom<\/strong>. Jedan od sastojaka BCAA energy napitaka je upravo kofein koji \u0107e se pobrinuti o <strong>dugotrajnoj opskrbi energijom<\/strong>. A da li ste isprobali na\u0161 novi <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a> Energy drink u limenci?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/_DSC0196.jpg\" alt=\"BCAA Energy drink\" width=\"843\" height=\"562\" title=\"BCAA Energy drink\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcesca_pitanja_u_vezi_s_kofeinom\"><\/span>Naj\u010de\u0161\u0107a pitanja u vezi s kofeinom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Smanjuje li kofein djelovanje kreatina?<\/h3>\n\n\n\n<p>Kod aerobnog vje\u017ebanja ili HIIT treninga&nbsp;<strong>&nbsp;nije bilo dokazano da kofein negativno utje\u010de na djelovanje <a href=\"https:\/\/gymbeam.hr\/kreatin\" class=\"ek-link\">kreatina<\/a><\/strong>. Upravo suprotno, kofein se pokazao kao blagotvoran za cjelokupne rezultate treninga.<\/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\">2. Trebam li uzimati kofein redovno?<\/h3>\n\n\n\n<p>Postoje odre\u0111ene prednosti spojene<strong> s redovnim uzimanjem kofeina, a tako\u0111er postoje beneficije<\/strong> spojene s njegovim povremenim uzimanjem. Ovisi samo o Va\u0161im preferencijama i Va\u0161oj toleranciji kofeina.<\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/caffeine1.png\" alt=\"kofein\"\/><figcaption><em><strong><a class=\"ek-link\" href=\"https:\/\/a99d9b858c7df59c454c-96c6baa7fa2a34c80f17051de799bc8e.ssl.cf1.rackcdn.com\/images\/caffeine1.png\" target=\"_blank\" rel=\"noreferrer noopener\" data-rich-text-format-boundary=\"true\">prevzato z examine.com<\/a><\/strong><\/em><\/figcaption><\/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\">3. Jesu li za nas energetski napitci \u0161tetni?<\/h3>\n\n\n\n<p>Studije slu\u010daja upozoravaju da energetski napitci mogu imati nepovoljno djelovanje naro\u010dito na na\u0161 kardio-vaskularni sustav.<strong> Me\u0111udim, ako stvar pogledamo globalno, ako uzimate samo preporu\u010denu dnevnu dozu<\/strong>, energetski napitci nemaju nikakav negativni utjecaj na organizam. Ali moramo istaknuti da kod ve\u0107ine energetskih napitaka zajedno s kofeinom uzimate i veliku koli\u010dinu \u0161e\u0107era. Zbog toga uvijek provjerite tako\u0111er hranjive vrijednosti napitka ili odaberite verziju bez sadr\u017eaja \u0161e\u0107era.<\/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\">4. Kakvo ima kofein djelovanje u na\u0161em mozgu?<\/h3>\n\n\n\n<p>U tijeku dana po\u010dinjete biti umorni jer se <strong>adenozin spaja s takozvanim receptorom A1 u Va\u0161em mozgu<\/strong>. Kofein sprje\u010dava da se adenozin priklju\u010di ovome receptoru, a time poma\u017ee u borbi protiv umora.<\/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\">5. Kakva je sigurna doza kofeina?<\/h3>\n\n\n\n<p>Sigurna doza kofeina je veoma relativan pojam jer ovisi o mnogim faktorima, a jednako i od Va\u0161eg zdravlja. Kod nekih ljudi se poslije uzimanja nekoliko \u0161alica kave dnevno ne poka\u017eu nikakvi negativni simptomi. Nekima je dovoljna jedna \u0161alica kave da se njihov krvni tlak <strong>rapidno pove\u0107a, da bi te\u017ee spavali, imali glavobolju ili da bi osje\u0107ali nervozu ili umor<\/strong>. Za odrasle ljude smatra se <strong>sigurna doza kofeina 400 mg dnevno<\/strong>. Trudnice ili dojilje <strong>ne bi trebale uzimati vi\u0161e od 200 mg dnevno<\/strong>. Ljudi s kardio-vaskularnim problemima trebali bi odr\u017eavati doze kofeina na minimalnoj razini. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ovoj slici je prikazano koliko kofeina (mg) sadr\u017ee popularni napitci koje obi\u010dno konzumiramo. Najvi\u0161e, dakle 280 mg kofeina sadr\u017ei energetski napitak JOLT, <strong>dok \u0161alica mljevene kave sadr\u017ei otprilike 163 mg kofeina<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_napitaka_moramo_popiti_kako_bismo_postigli_preporucenu_granicu_unosa_kofeina_od_400_mg\"><\/span>Koliko napitaka moramo popiti kako bismo postigli preporu\u010denu granicu unosa kofeina od 400 mg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/caffeine2.png\" alt=\"Na ovoj slici je ilustrativno prikazano koliko energetskih napitaka, kave, crnog i zelenog \u010daja biste trebali popiti kako biste postigli dnevnu dozu kofeina, dakle 400 mg.\"\/><figcaption><em><strong><a class=\"ek-link\" href=\"https:\/\/a99d9b858c7df59c454c-96c6baa7fa2a34c80f17051de799bc8e.ssl.cf1.rackcdn.com\/images\/caffeine1.png\" target=\"_blank\" rel=\"noreferrer noopener\" data-rich-text-format-boundary=\"true\">prevzato z examine.com<\/a><\/strong><\/em><\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Na ovoj slici je ilustrativno prikazano <strong>koliko energetskih napitaka, kave, crnog i zelenog \u010daja<\/strong> biste trebali popiti kako biste postigli dnevnu dozu kofeina, dakle 400 mg.<\/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=\"Kako_uzimati_kofein\"><\/span>Kako uzimati kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite pobolj\u0161ati svoju sportsku produktivnost, postoji par stvari koje ne biste trebali previdjeti.<\/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\">Doziranje<\/h3>\n\n\n\n<p>U\u010dinci kofeina mo\u017eete osjetiti <strong>ve\u0107 kod 20 mg<\/strong> (0,3 mg \/ kg Va\u0161e tjelesne te\u017eine). Ako niste nikada prije uzimali kofein, po\u010dnite s najmanjom dozom. Mnogo ljudi konzumira &nbsp;veliku koli\u010dinu kofeina bez toga da bi bili <strong>svjesni njegovih posljedica za metabolizam<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ujutro popijete \u0161alicu kave sa sadr\u017eajem 100 mg kofeina, 150 mg u sagorjeva\u010du masti (sa sadr\u017eajem kofeina) i 200 mg prije treninga, onda je to koli\u010dina kofeina kod koje se mogu pojaviti simptomi poput <strong>drhtavice, tjeskobe, nervoze ili lupanja srca<\/strong>. Stoga je potrebno dozu smanjiti i prilagoditi je svome tijelu, tjelesnoj produktivnosti i kondiciji. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tempiranje<\/h3>\n\n\n\n<p>Razina kofeina u krvi \u0107e se pove\u0107ati tek 60 do 90 minuta poslije uzimanja. <strong>Zbog toga biste ga trebali uzimati 1 do 2 sata prije treninga<\/strong>. Pamtite da kofein ima relativno dugo djelovanje, otprilike 6 sati, \u0161to zna\u010di da ako uzmete 200 mg tablete u vremenskom razdoblju od 18 sati, jo\u0161 \u0107ete pola od ove doze u tijelu osje\u0107ati otprilike do pono\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To mo\u017ee imati <strong>negativan utjecaj na Va\u0161 redovan ciklus spavanja<\/strong>. Tako\u0111er biste trebali s kofeinom biti veoma pa\u017eljivi ako imate probleme sa srcem, odnosno patite od oboljenja srca.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>U kojem obliku uzimate kofein Vi? Je li po Va\u0161em mi\u0161ljenju bolji od stimulansa prije treninga? Napi\u0161ite nam Va\u0161 odgovor u komentar, a u slu\u010daju da Vam se \u010dlanak svidio, podijelite ga s ostalima.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kofein je sna\u017ean stimulans a kod sporta\u0161a \u010desto nadomje\u0161ta stimulans prije treninga. Otkrit \u0107emo Vam kako \u0107e Va\u0161 trening pomo\u0107u njega biti maksimalno u\u010dinkovit!<\/p>\n","protected":false},"author":25,"featured_media":140774,"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":[6500,6728,6368,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329432","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-kofein-hr","10":"tag-mrsavljenje-hr","11":"tag-trening-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kofein i kako \u0107e Va\u0161 trening biti u\u010dinkovitiji pomo\u0107u njega - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kofein je sna\u017ean stimulans a kod sporta\u0161a \u010desto nadomje\u0161ta stimulans prije treninga. 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