{"id":331069,"date":"2022-01-12T10:14:31","date_gmt":"2022-01-12T09:14:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=331069"},"modified":"2022-07-15T11:05:22","modified_gmt":"2022-07-15T09:05:22","slug":"5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/","title":{"rendered":"Dodaci prehrani za vje\u017ebanje i kako ih odabrati"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#Pregled_osnovnih_dodataka_prehrani_koji_ne_bi_trebali_nedostajati_u_vasim_zalihama\" title=\"Pregled osnovnih dodataka prehrani koji ne bi trebali nedostajati u va\u0161im zalihama\">Pregled osnovnih dodataka prehrani koji ne bi trebali nedostajati u va\u0161im zalihama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#1_Protein_u_prahu\" title=\"1. Protein u prahu\">1. Protein u 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.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#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.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#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.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#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.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#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.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#Druge_alternative_za_podrsku_sportskoj_izvedbi\" title=\"Druge alternative za podr\u0161ku sportskoj izvedbi\">Druge alternative za podr\u0161ku sportskoj izvedbi<\/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\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Konzistentna tjelovje\u017eba, uravnote\u017eena prehrana i regeneracija. To su tri glavna stupa svakog sporta\u0161a. Me\u0111utim, ponekad va\u0161a prehrana i plan prehrane mo\u017eda nisu savr\u0161eni. \u010cak i ako se trudite, uvijek \u0107e postojati dani kada morate dati prednost svojim obavezama i ostaviti svoju uravnote\u017eenu prehranu po strani. U takvom slu\u010daju, neki dodaci prehrani mogu vas spasiti daju\u0107i va\u0161em tijelu to\u010dno ono \u0161to mu je potrebno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istodobno, ovi suplementi mogu <strong>uvelike podr\u017eati va\u0161e napore u treningu,<\/strong> pogotovo ako idu ruku pod ruku sa zdravom prehranom. Na taj na\u010din mo\u017eete <strong>pove\u0107ati unos proteina ili energije, pridonijeti br\u017eoj regeneraciji i pobolj\u0161ati performanse.<\/strong> No, ponuda dodataka prehrani doista je \u0161iroka pa se nije lako sna\u0107i me\u0111u njima. U ovom \u0107emo vas \u010dlanku savjetovati koji su dodaci prehrani obavezni ako te\u017eite najboljim rezultatima.<\/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_dodataka_prehrani_koji_ne_bi_trebali_nedostajati_u_vasim_zalihama\"><\/span>Pregled osnovnih dodataka prehrani koji ne bi trebali nedostajati u va\u0161im zalihama<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_Protein_u_prahu\"><\/span>1. Protein u prahu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\"><strong>Protein u prahu<\/strong><\/a> jedan je od najprakti\u010dnijih i najtra\u017eenijih dodataka. To je zato \u0161to ako \u017eelite dobiti mi\u0161i\u0107e, morate konzumirati vi\u0161e proteina nego \u0161to va\u0161e tijelo mo\u017ee razgraditi prirodnim procesima. I u tome vam <strong>mo\u017ee pomo\u0107i protein u prahu.<\/strong>&nbsp;<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>Protein sirutke<\/strong> smatra se vode\u0107im u tom pogledu. Sadr\u017ei sve esencijalne aminokiseline i tako\u0111er je vrlo probavljiv u usporedbi s drugim izvorima. Brzo isporu\u010duje&nbsp;<strong>po\u0161tenu dozu proteina potrebnog za rast i odr\u017eavanje mi\u0161i\u0107ne mase <\/strong>na va\u0161em tijelu.<\/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=\"Protein je kralj dodataka prehrani\" class=\"wp-image-316250\" width=\"843\" height=\"562\" title=\"Protein je kralj dodataka prehrani\" 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>Razne studije tako\u0111er podr\u017eavaju upotrebu proteina u prahu. Rezultati pokazuju da dodatni proteini dobiveni iz dodataka prehrani <strong>mogu utjecati na stjecanje vi\u0161e mi\u0161i\u0107a i snage.<\/strong> Pomo\u0107i \u0107e vam s unosom proteina i zadovoljiti <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">preporu\u010deni dnevni unos<\/a>.&nbsp;<\/strong> . Kako bi se podr\u017eao rast mi\u0161i\u0107a, veli\u010dina porcije trebala bi biti u rasponu od <strong>1,4 &#8211; 2 g proteina po kilogramu tjelesne te\u017eine.<\/strong> Osim toga, proteini \u0107e pridonijeti br\u017eoj regeneraciji mi\u0161i\u0107a nakon vje\u017ebanja. Kvalitetan proteinski dodatak mo\u017ee ponuditi <strong>20 &#8211; 30 g proteina<\/strong> u jednoj porciji i mo\u017eete ga <strong>uzimati u bilo koje doba dana.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Razlozi za suplementaciju proteinom<\/h3>\n\n\n\n<p>U sljede\u0107im to\u010dkama sa\u017eeli smo glavne prednosti proteina u prahu <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u2013\u20606]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>podr\u017eava rast mi\u0161i\u0107ne mase i snage<\/li><li>doprinosi ubrzanju regeneracije<\/li><li>jednostavan i brz na\u010din za nadoknadu proteina koji nedostaju<\/li><li>mo\u017ee doprinijeti gubitku te\u017eine<\/li><li>mo\u017ee imati pozitivan u\u010dinak na krvni tlak i razinu kolesterola<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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>Uz proteine, <a href=\"https:\/\/gymbeam.hr\/gaineri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gainer<\/strong><\/a> ije tako\u0111er jedan od najpopularnijih dodataka. Obi\u010dno za njim <strong>postoji velika potra\u017enja me\u0111u ljudima koji \u017eele dobiti mi\u0161i\u0107e.<\/strong> Me\u0111utim, njegova je velika prednost ta \u0161to vam <strong>omogu\u0107uje pove\u0107anje kalorijskog unosa i na taj na\u010din pokriva energetske potrebe za intenzivni trening.<\/strong> Glavna razlika izme\u0111u proteina i gainera je \u010dinjenica da je gainer mje\u0161avina bogata ne samo proteinima, ve\u0107 uglavnom ugljikohidratima. A <strong>ugljikohidrati su primarni izvor energije u gainerima.<\/strong> Me\u0111utim, vremena kada su gaineri smatrani brzim i jeftinim izvorom energije davno su pro\u0161la. Oni <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>visokokvalitetni<\/strong><\/a> sadr\u017ee \u0161irok raspon mikro i makronutrijenata u uravnote\u017eenom omjeru. <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=\"Uz proteine u prahu, gaineri su jedan od najpopularnijih dodataka.\" class=\"wp-image-316264\" width=\"843\" height=\"562\" title=\"Uz proteine u prahu, gaineri su jedan od najpopularnijih dodataka.\" 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>Najbolje vrijeme za kori\u0161tenje kvalitetnog gainera je <strong>prije ili nakon vje\u017ebanja, ili u bilo koje vrijeme tijekom dana<\/strong> za nadoknadu energije ili pove\u0107anje kalorijskog unosa. \u0160to se ti\u010de koli\u010dine, potrebno je uzeti u obzir dozu preporu\u010denu na pakiranju, koja bi trebala biti u skladu s va\u0161im energetskim i nutritivnim potrebama. <strong>Ni aktivne \u017eene&nbsp;ne moraju brinuti o<\/strong> uzimanju ovog dodatka. Mogu koristiti gainere bez straha da \u0107e im tijelo poprimiti mi\u0161i\u0107avi mu\u0161ki oblik. To je fiziolo\u0161ki nemogu\u0107e. <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\">Razlozi za kori\u0161tenje gainera<\/h3>\n\n\n\n<p>U sljede\u0107im to\u010dkama sa\u017eeli smo glavne prednosti gainera <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>nudi dodatne kalorije iz kvalitetnih izvora<\/li><li>sadr\u017ei veliku koli\u010dinu ugljikohidrata i proteina<\/li><li>odli\u010dan je izvor energije<\/li><li>poma\u017ee u izgradnji mi\u0161i\u0107ne mase<\/li><li>jednostavan na\u010din za dopunu kalorija<\/li><li>vrlo pogodan za kori\u0161tenje u bilo koje doba dana<\/li><li>\u010desto sadr\u017ei dodatne sastojke u obliku vitamina, minerala ili vlakana<\/li><li>Kompleksni gainer tako\u0111er mo\u017ee zamijeniti 1 &#8211; 2 prava obroka<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tematici gainera saznajte u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-gainer-za-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolji gainer za rast mi\u0161i\u0107a?<\/strong><\/a><\/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=\"28324,5075.3885,29667,3734,6454,48031,3816,51652,6672,49360,28876,28784 \" ><\/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=\"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><a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a>, ili aminokiseline razgranatog lanca<strong> sastoje se od tri zasebne aminokiseline,<\/strong> <strong>naime valina, leucina i izoleucina.<\/strong> BCAA mo\u017eete prona\u0107i u ve\u0107ini izvora proteina, posebno \u017eivotinjskog podrijetla, kao \u0161to su meso, jaja, riba, perad ili mlije\u010dni proizvodi. A za\u0161to treba obratiti pa\u017enju na aminokiseline?<\/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> spadaju u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">esencijalne aminokiseline<\/a> koje su <strong>vrlo va\u017ene za rast mi\u0161i\u0107a.<\/strong> Jo\u0161 jedna zna\u010dajna \u010dinjenica je da BCAA \u010dine oko 14 &#8211; 18 % ukupnih aminokiselina u mi\u0161i\u0107ima. Leucin, koji je jedan od njih, <strong>ima anaboli\u010dko djelovanje, zahvaljuju\u0107i \u010demu od najvi\u0161e svih aminokiselina stimulira sintezu mi\u0161i\u0107nih proteina (MPS).<\/strong> BCAA se tako\u0111er mo\u017ee <strong>koristiti kao izvor energije<\/strong> tijekom zahtjevnog treninga, \u010dime se \u0161titi mi\u0161i\u0107na masa. Osim toga, zbog svog u\u010dinka na serotonin, BCAA mogu<strong> smanjiti osje\u0107aj umora.<\/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 su dio esencijalnih aminokiselina va\u017enih za rast mi\u0161i\u0107a\" class=\"wp-image-316282\" width=\"843\" height=\"562\" title=\"BCAA su dio esencijalnih aminokiselina va\u017enih za rast mi\u0161i\u0107a\" 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>Preporu\u010dena porcija BCAA je u rasponu od 5 &#8211; 10 grama<\/strong> prije, tijekom ili nakon treninga, kao dio suplementacije proteinima. No, ovaj dodatak prehrani mo\u017eete konzumirati i u bilo koje doba dana u obliku osvje\u017eavaju\u0107eg 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\">Razlozi za suplementaciju BCAA<\/h3>\n\n\n\n<p>U sljede\u0107im to\u010dkama sa\u017eeli smo glavne prednosti BCAA <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u2013\u206018]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mogu pove\u0107ati sintezu proteina i tako potaknuti rast mi\u0161i\u0107a<\/li><li>doprinose smanjenju umora tijekom napornog vje\u017ebanja<\/li><li>mogu pobolj\u0161ati performanse izdr\u017eljivosti<\/li><li>\u0161tite mi\u0161i\u0107e od razgra\u0111ivanja radi energije<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o ovom dodatku mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bcaa-i-njihov-ucinak-na-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA i njihov u\u010dinak na tijelo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"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><a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je jedna od najpopularnijih supstanci u svijetu fitnessa. Ipak, ne razumiju svi njegove u\u010dinke. Posljedi\u010dno, \u010desto mo\u017eete nai\u0107i na pretjerana o\u010dekivanja ili razne mitove o kreatinu. \u010cinjenica je da se radi o<strong> molekuli koja se prirodno stvara u na\u0161em tijelu,<\/strong> posebice u jetri. Osim toga, mo\u017eete ga prona\u0107i u raznim izvorima iz hrane, posebice u mesu i ribi.&nbsp;<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\u0107ane zalihe kreatina u tijelu tako\u0111er pove\u0107avaju stopu dostupnosti osnovnog oblika energije, a to je ATP. To je bitno za trening visokog intenziteta i druge aktivnosti visokog intenziteta. \u0160tovi\u0161e, va\u0161 trening ponekad mo\u017ee <strong>zahtijevati ve\u0107u potro\u0161nju ATP-a u sekundi nego \u0161to ga va\u0161e tijelo mo\u017ee proizvesti samo.<\/strong> Rezultat ovog fenomena je, naprimjer, da mo\u017eete sprintati punom brzinom samo nekoliko sekundi. Dodatak kreatina mo\u017ee pomo\u0107i <strong>pove\u0107ati njegovu razinu u tijelu<\/strong>. Kao rezultat toga, mo\u0107i \u0107ete<strong> posti\u0107i intenzivnije performanse tijekom duljeg vremenskog razdoblja<\/strong>.<\/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 jedna od najpopularnijih tvari za pobolj\u0161anje performansi u svijetu fitnessa.\" class=\"wp-image-316302\" width=\"843\" height=\"563\" title=\"Kreatin je jedna od najpopularnijih tvari za pobolj\u0161anje performansi u svijetu fitnessa.\" 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>Najbolji na\u010din da pove\u0107ate opskrbu kreatinom u mi\u0161i\u0107ima je da ga <strong>koristite dugotrajno bez pauze, u koli\u010dini od 3 &#8211; 5 g dnevno.<\/strong> Vegani koji ne konzumiraju hranu \u017eivotinjskog porijekla, a koja je prirodno bogata kreatinom, tako\u0111er mogu imati koristi od njegovih 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\">Razlozi za suplementaciju kreatinom<\/h3>\n\n\n\n<p>U sljede\u0107im to\u010dkama sa\u017eeli smo glavne prednosti kreatina <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201327]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mo\u017ee pobolj\u0161ati rad mozga<\/li><li>podr\u017eava vje\u017ebanje visokog intenziteta<\/li><li>doprinosi izgradnji mi\u0161i\u0107a<\/li><li>podr\u017eava ve\u0107u proizvodnju energije mi\u0161i\u0107nih stanica<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas dodatno zanima tematika kreatina, svakako ne propustite \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolji suplement kreatina.<\/strong><\/a> Nudi razne savjete, opovrgava mitove i nudi sveobuhvatni sa\u017eetak svih dobrobiti i u\u010dinaka ove tvari.<\/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><a href=\"https:\/\/gymbeam.hr\/hmb-750mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u03b2-hidroksi \u03b2-metilmasla\u010dna kiselina ili jednostavno &#8211; HMB<\/strong><\/a> je molekula koja nastaje tijekom razgradnje\/prerade leucina u na\u0161em tijelu.<strong> HMB utje\u010de na sintezu mi\u0161i\u0107nih proteina i mo\u017ee pridonijeti br\u017eoj regeneraciji nakon intenzivnog treninga.<\/strong> Osim toga, mo\u017ee biti vrlo korisna za smanjenje razgradnje mi\u0161i\u0107nih proteina. Pod odre\u0111enim uvjetima mo\u017ee \u010dak sprije\u010diti da uop\u0107e do\u0111e do toga.&nbsp;<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>U\u010dinak HMB-a na izgradnju mi\u0161i\u0107a tako\u0111er je razmatran u raznim studijama. Rezultati su pokazali da <strong>uzimanje 1,5 &#8211; 6 grama HMB svaki dan mo\u017ee pobolj\u0161ati pove\u0107anje mi\u0161i\u0107a tijekom treninga snage<\/strong>. Me\u0111utim, njegova je u\u010dinkovitost ve\u0107a za po\u010detnike i netrenirane sporta\u0161e. To zna\u010di da ako trenirate dulje vrijeme, suplementacija HMB-om mo\u017eda ne\u0107e biti u\u010dinkovita kao kod po\u010detnika. <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\">Razlozi za suplementaciju HMB-om<\/h3>\n\n\n\n<p>U sljede\u0107im to\u010dkama sa\u017eeli smo glavne prednosti HMB-a <span class=\"tadv-color\" style=\"color: #ff6600\">[29\u2013\u206034]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mo\u017ee doprinijeti rastu mi\u0161i\u0107a<\/li><li>mo\u017ee igrati va\u017enu ulogu u smanjenju razgradnje mi\u0161i\u0107nih proteina i, pod odre\u0111enim uvjetima, mo\u017ee je sprije\u010diti<\/li><li>mo\u017ee pojednostaviti prilagodbu treningu i podr\u017eati izvedbu<\/li><li>mo\u017ee pobolj\u0161ati regeneraciju<\/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 tra\u017eeni dodatak za pove\u0107anje izdr\u017eljivosti mi\u0161i\u0107a\" class=\"wp-image-316317\" width=\"554\" height=\"737\" title=\"Beta-alanin je tra\u017eeni dodatak za pove\u0107anje izdr\u017eljivosti mi\u0161i\u0107a\" 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_podrsku_sportskoj_izvedbi\"><\/span>Druge alternative za podr\u0161ku sportskoj izvedbi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako biste u potpunosti podr\u017eali svoje napore tijekom treninga, mo\u017eete jednostavno pro\u0161iriti osnovni asortiman dodataka s nekim dodatnim. Primjerice,<strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.hr\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-alaninom<\/strong><\/a><strong>,<\/strong> koji je tra\u017een dodatak u svijetu fitnessa, mo\u017ee pomo\u0107i<strong>&nbsp;izdr\u017eljivosti mi\u0161i\u0107a, posebno tijekom intenzivne vje\u017ebe.<\/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 jedan od razloga za\u0161to je beta-alanin popularan sastojak raznih\npre-workout poja\u010diva\u010da. Treba ga uzimati u koli\u010dini od <strong>4 &#8211; 6 grama dnevno, u jednoj ili vi\u0161e doza.<\/strong> Nakon mjesec dana kori\u0161tenja, mo\u017eete smanjiti porciju i prije\u0107i na&nbsp;<strong>2 &#8211; 5 grama dnevno.<\/strong> Ve\u0107e porcije beta-alanina mogu uzrokovati trnce, \u0161to se naziva parestezija. Ovo je bezopasna pojava koja se mo\u017ee otkloniti uzimanjem manjih i postupnih doza u rasponu od 0,8 &#8211; 1 g nekoliko puta dnevno. <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>Jo\u0161 jedan u\u010dinkoviti dodatak je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrullin malat<\/a>. To je spoj aminokiseline L-citrulin u kombinaciji s jabu\u010dnom kiselinom (malat). L-citrulin mo\u017ee pove\u0107ati razine <a href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginina <\/a>i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ornitina<\/a>, a posljedi\u010dno i sintezu du\u0161ikovog oksida. Kao rezultat toga, <strong>mo\u017ee pridonijeti br\u017eoj perfuziji mi\u0161i\u0107a, pove\u0107anju snage i izdr\u017eljivosti.<\/strong> Preporu\u010dena doza citrulin malata <strong>za pobolj\u0161anje atletskih performansi je u rasponu od 6.000 &#8211; 8.000 mg<\/strong> otprilike sat vremena prije vje\u017ebanja. <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=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uzimanje dodataka prehrani jedan je od najpopularnijih i naju\u010dinkovitijih na\u010dina da maksimalno poja\u010date svoje napore u treningu. Me\u0111utim, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdrava i uravnote\u017eena prehrana<\/strong><\/a> puna hranjivih tvari ostaje najve\u0107i prioritet. Ako se upoznate s prednostima osnovnih dodataka prehrani, uz pravilnu upotrebu i uravnote\u017eenu prehranu, mo\u017eete <strong>izvu\u0107i maksimum<\/strong> iz svoje prehrane i vje\u017ebanja. Pojedina\u010dni suplementi bili su predmet desetaka do stotina studija koje su potvrdile njihovu va\u017enost, stoga nema potrebe brinuti o njihovoj upotrebi.<\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Osnovna sportska prehrana, u kombinaciji sa zdravom prehranom, mo\u017ee uvelike podr\u017eati va\u0161 trening i rezultate. Savjetovati \u0107emo vas kako odabrati dodatke prehrani.<\/p>\n","protected":false},"author":120,"featured_media":316341,"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":[130],"tags":[6500,6764,7124,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-331069","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-kreatin-hr","10":"tag-protein-u-prahu-hr","11":"tag-rast-misicne-mase-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>Dodaci prehrani za vje\u017ebanje i kako ih odabrati - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dodaci prehrani u kombinaciji sa zdravom prehranom mogu uvelike podr\u017eati va\u0161e napore u treningu. Savjetovat \u0107emo vas kako ih odabrati i koristiti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dodaci prehrani za vje\u017ebanje i kako ih odabrati - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Dodaci prehrani u kombinaciji sa zdravom prehranom mogu uvelike podr\u017eati va\u0161e napore u treningu. 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