{"id":337461,"date":"2022-01-28T13:05:12","date_gmt":"2022-01-28T12:05:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337461"},"modified":"2023-07-03T12:20:17","modified_gmt":"2023-07-03T10:20:17","slug":"kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/","title":{"rendered":"Kako odabrati prave proteine za mr\u0161avljenje ili rast mi\u0161i\u0107a?"},"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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Koje_su_prednosti_koristenja_proteinskog_praha\" title=\"Koje su prednosti kori\u0161tenja proteinskog praha?\">Koje su prednosti kori\u0161tenja proteinskog praha?<\/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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Kako_razvrstavamo_proteinske_prahove_i_koji_odabrati\" title=\"Kako razvrstavamo proteinske prahove i koji odabrati?\">Kako razvrstavamo proteinske prahove i koji odabrati?<\/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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Proteini_zivotinjskog_porijekla\" title=\"Proteini \u017eivotinjskog porijekla\">Proteini \u017eivotinjskog porijekla<\/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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#1_Protein_sirutke\" title=\"1. Protein sirutke\">1. Protein sirutke<\/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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#2_Micelarni_kazein\" title=\"2. Micelarni kazein\">2. Micelarni kazein<\/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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#3_Govedi_protein\" title=\"3. Gove\u0111i protein\">3. Gove\u0111i protein<\/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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#4_Proteini_jaja\" title=\"4. Proteini jaja\">4. Proteini jaja<\/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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#5_Visekomponentni_proteini\" title=\"5. Vi\u0161ekomponentni proteini\">5. Vi\u0161ekomponentni proteini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Zivotinjski_proteini_i_njihova_upotreba\" title=\"\u017divotinjski proteini i njihova upotreba\">\u017divotinjski proteini i njihova upotreba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Preporucena_upotreba_proteina_zivotinjskog_porijekla\" title=\"Preporu\u010dena upotreba proteina \u017eivotinjskog porijekla\">Preporu\u010dena upotreba proteina \u017eivotinjskog porijekla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Proteini_na_biljnoj_bazi\" title=\"Proteini na biljnoj bazi\">Proteini na biljnoj bazi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#1_Proteini_soje\" title=\"1. Proteini soje\">1. Proteini soje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#2_Proteini_rize\" title=\"2. Proteini ri\u017ee\">2. Proteini ri\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#3_Proteini_konoplje\" title=\"3. Proteini konoplje\">3. Proteini konoplje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#4_Proteini_graska\" title=\"4. Proteini gra\u0161ka\">4. Proteini gra\u0161ka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#5_Visekomponentni_proteini-2\" title=\"5. Vi\u0161ekomponentni proteini\">5. Vi\u0161ekomponentni proteini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Biljni_proteini_u_prahu_i_njihova_upotreba\" title=\"Biljni proteini u prahu i njihova upotreba\">Biljni proteini u prahu i njihova upotreba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Preporuceni_unos_proteinskog_praha_na_biljnoj_bazi\" title=\"Preporu\u010deni unos proteinskog praha na biljnoj bazi\">Preporu\u010deni unos proteinskog praha na biljnoj bazi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eda vas ne\u0107e iznenaditi saznanje da proteini nisu steroidi za one koji uzimaju doping i da ih ne mora uzimati samo bodibilder od 130 kg. Naprotiv, to je <strong>prakti\u010dan dodatak prehrani.<\/strong> Stoga je bitan dio prehrane osoba koje \u017eele <strong>smr\u0161avjeti, dobiti mi\u0161i\u0107e ili jednostavno ostati u formi<\/strong>. Zapravo, dovoljan unos proteina mo\u017ee uvelike pomo\u0107i u postizanju zadanog cilja vezanog za stil \u017eivota, koji god bio.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste odlu\u010dili olak\u0161ati unos proteina upotrebom proteinskog praha, mo\u017eda \u0107ete biti zbunjeni pri odabiru. Mo\u017eda ne\u0107e biti lako shvatiti \u0161to zna\u010de kratice kao \u0161to su WPC, WPI ili DH32. U dana\u0161njem \u010dlanku objasnit \u0107emo vi\u0161e o tome \u0161to se krije iza tih tajanstvenih slova, a tako\u0111er \u0107emo razgovarati o tome kako odabrati prave proteine u odnosu na va\u0161e ciljeve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_koristenja_proteinskog_praha\"><\/span>Koje su prednosti kori\u0161tenja proteinskog praha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteini su dodatak prehrani koji je s pravom <strong>koncentriran<\/strong> <strong>izvor proteina.<\/strong> Njihov preporu\u010deni unos kre\u0107e se izme\u0111u <strong>0,8 i 2 g proteina po kilogramu tjelesne te\u017eine<\/strong>, ovisno o <strong>dobi, zdravstvenom stanju i opsegu<\/strong> <strong>fizi\u010dke aktivnosti.<\/strong> Za osobu od 70 kg to je, dakle, 56 \u2013 140 g.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog pove\u0107anih zahtjeva za unosom proteina, sporta\u0161ima se savjetuje da se pridr\u017eavaju raspona od 1,4 do 2 g po kilogramu tjelesne te\u017eine. Za sporta\u0161a od 70 kg, to je negdje izme\u0111u 98 i 140 g. Proteinski prah, me\u0111utim, nije osmi\u0161ljen samo za <strong>rast mi\u0161i\u0107a sporta\u0161a<\/strong>. Tako\u0111er mo\u017ee pomo\u0107i osobama koje poku\u0161avaju smr\u0161avjeti i \u017eele <strong>za\u0161tititi svoju te\u0161ko ste\u010denu mi\u0161i\u0107nu masu od tro\u0161enja za energiju ili smanjiti stalnu glad i \u017eelju za slatkim.<\/strong> Ako ne mo\u017eete dobiti dovoljno proteina iz uobi\u010dajene prehrane u jednom danu, proteinski prah mo\u017ee vam postati odli\u010dan partner. Pogledajmo na \u0161to utje\u010de odgovaraju\u0107i unos proteina. <span style=\"color: #ff6600\">[1-2]<\/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\">1. Ubrzanje metabolizma<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Ubrzanje metabolizma<\/a> mo\u017ee u odre\u0111enoj mjeri biti povezano s <strong>toplinskim u\u010dinkom<\/strong>, koji proteini imaju najvi\u0161e od svih namirnica. \u0160to to zna\u010di? Za proteine, ovisno o njihovoj vrsti, <strong>toplinski u\u010dinak varira izme\u0111u 20 i 30 %<\/strong>. Poznato je da 20 \u2013 30 % njihove energetske vrijednosti tijelo upotrebljava za metalizaciju. Za usporedbu, ugljikohidrati imaju toplinski u\u010dinak od samo 5 \u2013 10 %, a masti samo 0 \u2013 3 %. Proteini tako omogu\u0107uju tijelu, od svih makronutrijenata, da <strong>sagori najvi\u0161e energije<\/strong> prakti\u010dki bez dodatnog napora. Ako dnevno unosite 150 g proteina, mo\u017eete sagorjeti i do 180 kcal. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u2013\u20605]<\/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\">2. Gubitak i odr\u017eavanje te\u017eine<\/h3>\n\n\n\n<p>Lak\u0161i gubitak te\u017eine zbog <strong>odgovaraju\u0107eg unosa proteina<\/strong> tako\u0111er je povezan s <strong>odr\u017eavanjem i rastom mi\u0161i\u0107ne mase<\/strong>, koja tro\u0161i vi\u0161e energije od masti. Ako imate vi\u0161e mi\u0161i\u0107a, va\u0161a potro\u0161nja prirodno je ve\u0107a. Ako ste ve\u0107 dosegli svoju ciljanu te\u017einu, optimalan unos proteina tako\u0111er vam mo\u017ee pomo\u0107i da <strong>ne<\/strong> <strong>po\u010dnete ponovno dobivati na te\u017eini<\/strong>. To je zbog <strong>toplinskog u\u010dinka i<\/strong><strong> zasi\u0107enosti proteina.<\/strong> <span style=\"color: #ff6600\">[6-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite vi\u0161e savjeta o tome kako smr\u0161avjeti, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 savjeta o tome kako smr\u0161avjeti, po\u010deti vje\u017ebati i hraniti se zdravo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rast i odr\u017eavanje mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Proteini i njihove aminokiseline <strong>neophodni su gradivni element<\/strong> <strong>mi\u0161i\u0107a.<\/strong> To omogu\u0107uje rast mi\u0161i\u0107ne mase i dobivanje snage, \u0161to cijene svi oni koji redovito vje\u017ebaju u teretani. Isto tako, proteini mogu pomo\u0107i u <strong>odr\u017eavanju mi\u0161i\u0107a<\/strong>, \u0161to je najva\u017enije, osobito tijekom dijete. Zapravo, za vrijeme kalorijskog deficita visok unos proteina <strong>mo\u017ee smanjiti i sprije\u010diti<\/strong> <strong>gubitak mi\u0161i\u0107ne mase<\/strong>. \u0160tovi\u0161e, ako su ispunjeni odre\u0111eni uvjeti, mo\u017ee pomo\u0107i kod <strong>dobivanja mi\u0161i\u0107a<\/strong>. Zato je bolje dr\u017eati se ve\u0107eg unosa proteina. Svakako mo\u017eete pristupiti granici od 2 g proteina po kg tjelesne te\u017eine bez straha.<span style=\"color: #ff6600\"> [9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prona\u0111ite vi\u0161e savjeta o tome kako pove\u0107ati mi\u0161i\u0107nu masu u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti i kako vje\u017ebati da biste kona\u010dno pove\u0107ali mi\u0161i\u0107nu masu? <\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pove\u0107ana regeneracija<\/h3>\n\n\n\n<p>Proteini tako\u0111er imaju nezamjenjivu ulogu u <strong>popravljanju o\u0161te\u0107enih<\/strong> <strong>mi\u0161i\u0107a nakon vje\u017ebanja.<\/strong> To je tako\u0111er razlog za\u0161to u teretani mo\u017eete vidjeti sporta\u0161e kako mije\u0161aju proteinski napitak u shakeru odmah nakon zadnje serije. Naravno, to je malo pretjerano, ali u osnovi ne grije\u0161e. Samo poku\u0161avaju dati tijelu ono \u0161to mu treba odmah. Osim sposobnosti <strong>popravka<\/strong> <strong>mi\u0161i\u0107a nakon treninga<\/strong>, proteini tako\u0111er mogu pomo\u0107i u popravljanju o\u0161te\u0107enih tkiva uslijed ozljede. Njihov unos tako\u0111er ne bi trebale podcijeniti osobe koje su pretrpjele ozljedu i \u017eele se \u0161to prije vratiti u formu. <span style=\"color: #ff6600\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e savjeta o tome kako pospje\u0161iti regeneraciju mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih pomagala.<\/strong><\/a><\/p>\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\"><img loading=\"lazy\" decoding=\"async\" width=\"824\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-824x1124.jpg\" alt=\"Proteini za poticanje zdravlja kostiju\" class=\"wp-image-306459\" title=\"Proteini za poticanje zdravlja kostiju i imuniteta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-824x1124.jpg 824w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-293x400.jpg 293w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-1127x1536.jpg 1127w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-1502x2048.jpg 1502w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC03824-scaled.jpg 1878w\" sizes=\"auto, (max-width: 824px) 100vw, 824px\" \/><\/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\">5. Podupire imunitet<\/h3>\n\n\n\n<p>Mo\u017eda ste \u010duli da su proteini bitni gradivni blokovi mi\u0161i\u0107a. Ali tako\u0111er su neophodni za <strong>proizvodnju stanica imunolo\u0161kog sustava i antitijela.<\/strong> Ako \u017eelite maksimalno pove\u0107ati svoje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdravlje i obranu<\/a>, trebali biste paziti na unos proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Visokokvalitetni protein sirutke koji sadr\u017ei <strong>bioaktivne proteinske dijelove<\/strong> mo\u017ee vam pomo\u0107i izravno s potporom imunitetu. Na primjer, mo\u017eemo navesti imunoglobuline, alfa i beta-laktoglubulin ili laktoferin, koji su <strong>blagotvorni za na\u0161 crijevni<\/strong> <strong>imunitet.<\/strong> Jednako tako, mo\u017eete poja\u010dati svoj imunitet <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>terapijom hladnom vodom<\/strong><\/a><strong> i <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biohakiranjem<\/strong><\/a><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[13] [44]<\/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\">6. Smanjenje apetita i \u017eudnje<\/h3>\n\n\n\n<p>Proteini imaju <strong>najve\u0107i u\u010dinak zasi\u0107enja<\/strong> od svih makronutrijenata. Ako osigurate dovoljan unos proteina u svakom obroku, imate ve\u0107e \u0161anse da budete sitiji i <strong>da ne zavr\u0161ite s grickalicama<\/strong>. Optimalan unos proteina tako\u0111er mo\u017ee pomo\u0107i u smanjenju razine grelina, koji je tako\u0111er poznat kao hormon gladi. Opet, to mo\u017ee imati veze s ni\u017eom potrebom za zadovoljenjem \u017eudnje za hranom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/appetite-control-beastpink.html\" class=\"ek-link\">Appetite control<\/a>  i drugi savjeti iz na\u0161eg \u010dlanka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom<\/strong><\/a> pomo\u0107i \u0107e dr\u017eati stalnu glad i \u017eudnju pod kontrolom. <span style=\"color: #ff6600\" class=\"tadv-color\">[14\u2013\u206017]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Podupire zdravlje kostiju<\/h3>\n\n\n\n<p>Proteini utje\u010du na rast mi\u0161i\u0107a, ali tako\u0111er pridonose <strong>odr\u017eavanju zdravih kostiju.<\/strong> Rezultati istra\u017eivanja sugeriraju da u odre\u0111enoj mjeri mogu pomo\u0107i u <strong>sprje\u010davanju prijeloma ili razvoja osteoporoze.<\/strong> Proteini su jednako va\u017eni za zdravlje mi\u0161i\u0107no-ko\u0161tanog sustava kao i aktivan na\u010din \u017eivota s puno tjelovje\u017ebe, a posebno samostalnog treninga snage. <span style=\"color: #ff6600\">[18-21]<\/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=\"28324,49360,5075,6939,404,28936,48031,54937,28689,28134,5012,30271,5598,28702,8665,28693\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_razvrstavamo_proteinske_prahove_i_koji_odabrati\"><\/span>Kako razvrstavamo proteinske prahove i koji odabrati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to odaberete proteinski prah, morate se zapitati od \u010dega je zapravo napravljen. Vjerojatno ne \u010dudi \u0161to je napravljen od <strong>hrane bogate proteinima<\/strong>. Na temelju sirovih sastojaka, proteine mo\u017eemo podijeliti na <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\"><strong>\u017eivotinjske<\/strong><\/a> i<a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\"><strong> biljne<\/strong><\/a><strong>.<\/strong> To vam daje \u0161irok raspon opcija izme\u0111u kojih mo\u017eete <strong>odabrati proteinski prah, to\u010dno prema svojim<\/strong> <strong>potrebama i ciljevima.<\/strong> Tu su i posebni proteinski prahovi, prikladni za vegane ili osobe s ograni\u010denjima u prehrani, kao \u0161to je <strong>netolerancija na laktozu<\/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=\"Proteini_zivotinjskog_porijekla\"><\/span>Proteini \u017eivotinjskog porijekla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Proteinski prah koji je napravljen od mlijeka<\/strong> op\u0107enito se mo\u017ee navesti kao najpopularniji. Sadr\u017ei kombinaciju proteina sirutke i kazeina u <strong>omjeru 1 : 4<\/strong>. Protein sirutke&nbsp;mje\u0161avina&nbsp;je <strong>proteina<\/strong> izoliranih iz <strong>sirutke<\/strong>. Konkretno, mo\u017eete prona\u0107i <strong>koncentrat, izolat i<\/strong> <strong>hidrolizat<\/strong> sirutke. Ako vidite &#8220;100 % sirutka&#8221; na naljepnici, mo\u017eete biti sigurni da su proteini sirutke jedini kori\u0161teni izvor proteina. Velika prednost za takav protein brza je probavljivost. Me\u0111utim, proteini kazeina tako\u0111er se proizvode iz mlijeka, kao \u0161to je danas najra\u0161ireniji micelarni kazein. Pru\u017ea <strong>stalan protok aminokiselina za izgradnju mi\u0161i\u0107a<\/strong> jer se probavlja puno sporije. Zbog toga je savr\u0161en za smanjenje apetita i pove\u0107anje osje\u0107aja sitosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, osim mlijeka, \u017eivotinjski proteinski prahovi tako\u0111er se proizvode od <strong>gove\u0111ih proteina ili jaja<\/strong> (albumina iz jaja). Vrlo rijetko mo\u017eete nai\u0107i i na <strong>proteine od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine<\/a> ili lososa<\/strong>. Me\u0111utim, njihova je cijena prili\u010dno visoka. Zato ta vrsta izvora proteina mo\u017ee biti dio nekih vi\u0161ekomponentnih proteinskih prahova, nadomjestaka za obrok ili proteinskih plo\u010dica. U nastavku \u0107emo govoriti o tome kako prepoznati svaku vrstu proteina i odabrati najbolju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Protein_sirutke\"><\/span>1. Protein sirutke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein sirutke<\/strong><\/a> spada u kategoriju \u017eivotinjskih proizvoda od mlijeka. <strong>Potrebno je vi\u0161e od 100 litara mlijeka po kilogramu dobivenog proteina.<\/strong> Dobivena cijena razlikuje se ovisno o vrsti proteina, na\u010dinu obrade, probavljivosti, vremenu probave, sadr\u017eaju proteina, masti, ugljikohidrata. Tako svaki od proteinskih prahova mo\u017ee biti prikladan za odre\u0111enog pojedinca s obzirom na njegov cilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za proizvodnju proteina sirutke, <strong>najprije se mora dobiti<\/strong> <strong>kvalitetno kravlje mlijeko<\/strong>. Prolazi pasterizaciju (kratkotrajno zagrijavanje) \u0161to sprje\u010dava razmno\u017eavanje bakterija u mlijeku. Nakon tog procesa, mlijeko sadr\u017ei pribli\u017eno <strong>20 % proteina sirutke i 80 % proteina kazeina<\/strong>. Dodatak enzima kimozina zgru\u0161ava mlijeko, odvajaju\u0107i tako sirutku od kazeina. Time se dobiva teku\u0107i dio koji se zove mlije\u010dni serum (sirutka) koji sadr\u017ei proteine sirutke, masti i ugljikohidrate. Zatim se dalje obra\u0111uje filtracijom i drugim procesima kako bi se stvorio kona\u010dni proizvod \u2013 protein sirutke.<span style=\"color: #ff6600\"> [22-23]<\/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\">Koncentrat sirutke<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koncentrat sirutke<\/strong><\/a> tako\u0111er se mo\u017ee prona\u0107i pod akronimom <strong>WPC<\/strong> (Whey Protein Concentrate \u2013 koncentrat proteina sirutke). Zbog svojih svojstava spada u najomiljeniju i najpopularniju vrstu proteina u svijetu. <strong>Obi\u010dno sadr\u017ei prili\u010dnu koli\u010dinu proteina do<\/strong> <strong>70 \u2013 80 %.<\/strong> Na primjer, metoda ionske izmjene prije se upotrebljavala u proizvodnji. To je bio jeftin na\u010din na koji su se izvorne proteinske frakcije razgra\u0111ivale. Stoga je sad zamijenjen <strong>pro\u010di\u0161\u0107enim metodama filtracije<\/strong> kao \u0161to su nanofiltracija, mikrofiltracija i ultrafiltracija. Time se proizvode visokokvalitetni <strong>proteini koji se razmjerno brzo apsorbiraju (10 g\/h),<\/strong> koji su tako\u0111er <strong>pristupa\u010dni<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koncentrat sirutke prikladan je za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sporta\u0161e snage nakon vje\u017ebanja za poticanje regeneracije.<\/li>\n\n\n\n<li>Sporta\u0161e snage bilo u koje doba dana kako bi zadovoljili optimalan unos proteina.<\/li>\n\n\n\n<li>Sporta\u0161e izdr\u017eljivost i druge sporta\u0161e nakon vje\u017ebanja za poticanje regeneracije.<\/li>\n\n\n\n<li>Sporta\u0161e izdr\u017eljivosti bilo u koje doba dana kako bi zadovoljili optimalan unos proteina.<\/li>\n\n\n\n<li>Osobe koje poku\u0161avaju smr\u0161avjeti i trebaju pove\u0107ati unos proteina.<\/li>\n\n\n\n<li>Chefove i kuhare koji \u017eele pove\u0107ati sadr\u017eaj proteina u svojim jelima.<\/li>\n\n\n\n<li>Osobe koje se oporavljaju nakon ozljede.<\/li>\n\n\n\n<li>Sve koji \u017eele konzumirati kvalitetne i pristupa\u010dne proteine.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-1124x749.jpeg\" alt=\"Za koga je koncentrat sirutke koristan?\" class=\"wp-image-306474\" width=\"843\" height=\"562\" title=\"Za koga je koncentrat sirutke koristan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1717-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Izolat sirutke<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/isofue-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Izolat sirutke<\/strong><\/a> tako\u0111er se naziva <strong>WPI<\/strong> (Whey Protein Isolate \u2013 izolat proteina sirutke). Ekstrahira se iz koncentrata sirutke <strong>filtracijom<\/strong>. Izolat se filtrira du\u017ee nego koncentrat. Time se dobiva proizvod koji je \u010dak<strong> &#8220;\u010di\u0161\u0107i&#8221; od koncentrata sirutke<\/strong>. Za usporedbu, tako\u0111er ima ve\u0107i udio proteina, 80 % ili vi\u0161e. Sadr\u017ei i manje masti i \u0161e\u0107era, \u0161to je savr\u0161eno za <strong>zahtjevne sporta\u0161e kojima su potrebni najkvalitetniji proteini koji se brzo apsorbiraju (10 g\/h).<\/strong> Tijekom proizvodnje, iz proteina se tako\u0111er uklanja gotovo sav mlije\u010dni \u0161e\u0107er. Njegov sadr\u017eaj u izolatima sirutke otprilike je <strong>2 g na 100 g<\/strong> mje\u0161avine, \u0161to omogu\u0107uje osobama s intolerancijom na laktozu da ga konzumiraju bez brige. <span style=\"color: #ff6600\" class=\"tadv-color\">[25\u2013\u206026]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izolat sirutke prikladan je za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahtjevne sporta\u0161e koji te\u017ee maksimalnoj regeneraciji.<\/li>\n\n\n\n<li>Sporta\u0161e koji se bave fitnessom i bodybuildingom i paze na svaki gram masti i \u0161e\u0107era u svojoj prehrani.<\/li>\n\n\n\n<li>Osobe na dijeti za smanjenje masno\u0107e<\/li>\n\n\n\n<li>Osobe koje \u017eele najbolje proteine za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-proteinski-prah-za-mrsavljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mr\u0161avljenje<\/a>.<\/li>\n\n\n\n<li>Osobe koje ne mogu probaviti laktozu.<\/li>\n\n\n\n<li>Osobe koje tra\u017ee naj\u010di\u0161\u0107i koncentrirani izvor proteina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hidrolaza sirutke<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/hydrofue-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hidrolizat sirutke<\/strong><\/a>, tako\u0111er poznat kao <strong>WPH<\/strong> (Whey Protein Hydrolysate \u2013 hidrolizat proteina sirutke), obi\u010dno sadr\u017ei 70 \u2013 85 % proteina. Specifi\u010dan je po tome \u0161to se proizvodi od koncentrata ili izolata sirutke postupkom hidrolize. Tijekom tog procesa u smjesu se dodaju sastojci koji <strong>razgra\u0111uju lance proteina enzimski na<\/strong> <strong>kra\u0107e peptide.<\/strong> Njih tijelo br\u017ee apsorbira. Time se proizvodi protein koji tijelo dobro probavlja i br\u017ee upotrebljava. Zahvaljuju\u0107i <strong>brzini<\/strong> <strong>apsorpcije<\/strong> (vi\u0161e od 10 g\/h), <strong>hidrolizat mo\u017ee nadma\u0161iti druge proteine sirutke<\/strong>. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[27\u2013\u206028]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda ste ve\u0107 primijetili oznaku <strong>DH<\/strong> (Degree of Hydrolysis \u2013 stupanj hidrolize) prilikom odabira hidroliziranog proteina i pitali se \u0161to to zna\u010di. Jednostavno je, \u0161to je ve\u0107i broj iza slova DH, to je proces hidrolize dulje trajao i vi\u0161e je veza prekinuto. To tako\u0111er zna\u010di da protein sadr\u017ei kra\u0107e peptide i slobodne aminokiseline. Jednostavno re\u010deno, \u0161to je <strong>vi\u0161i stupanj hidrolize proteina, to se vi\u0161e cijepa i br\u017ee probavlja.<\/strong> Na primjer, ta vrsta proteinskog praha prikladna je za osobe s <strong>alergijom na<\/strong> <strong>bjelan\u010devine iz kravljeg mlijeka<\/strong>. Dijelovi koji uzrokuju alerg  iju cijepaju se tijekom hidrolize, tako da taj protein ne bi trebao uzrokovati probavne smetnje. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najvi\u0161i mogu\u0107i stupanj hidrolize imat \u0107e oznaku <strong>DH32<\/strong>. Me\u0111utim, mo\u017eete nai\u0107i i na oznaku DH5, gdje je stupanj hidrolize ni\u017ei. Tako\u0111er imajte na umu tijekom odabira da <strong>hidrolizirani proteini obi\u010dno<\/strong> <strong>imaju malo gorak okus<\/strong> koji mo\u017eda ne\u0107e odgovarati svakome. Prije nego \u0161to kupite pakiranje od 5 kg, uzmite uzorak kako biste vidjeli odgovara li zaista va\u0161em ukusu. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hidrolizat sirutke prikladan je za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahtjevne sporta\u0161e koji te\u017ee maksimalnoj regeneraciji.<\/li>\n\n\n\n<li>Zahtjevne sporta\u0161e koji \u017eele jo\u0161 br\u017eu apsorpciju.<\/li>\n\n\n\n<li>Osobe s intolerancijom na laktozu (prikladno ako je proteinski prah napravljen od izolata sirutke).<\/li>\n\n\n\n<li>Za one koji imaju alergiju na proteine iz kravljeg mlijeka.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Micelarni_kazein\"><\/span>2. Micelarni kazein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Micelarni kazein<\/strong><\/a> <strong>dobiva se iz svje\u017eeg i obranog kravljeg mlijeka.<\/strong> To je najpopularniji i najkvalitetniji oblik kazeina proizveden postupkom mikrofiltracije iz mlijeka. Dakle, micelarni kazein obi\u010dno sadr\u017ei <strong>70 \u2013 80 % proteina<\/strong>, koji se postupno apsorbiraju brzinom od pribli\u017eno 6 g\/h. To je zbog \u010dinjenice da ima <strong>specifi\u010dne sferne strukture zvane micele<\/strong>, \u0161to rezultira duljim razdobljem apsorpcije. Zato je kazein s pravom stekao i nadimak<strong> &#8220;no\u0107ni protein&#8221;<\/strong>. Ta vrsta nije prikladna za osobe koje o\u010dekuju brzu apsorpciju od proteinskog praha. S druge strane, popularan je me\u0111u svima koji <strong>poku\u0161avaju maksimalno pove\u0107ati rast mi\u0161i\u0107a<\/strong> i \u017eele odr\u017eati pove\u0107anu proizvodnju mi\u0161i\u0107nih proteina preko no\u0107i, budu\u0107i da se ta vrsta proteinskog praha polako probavlja. <span style=\"color: #ff6600\" class=\"tadv-color\">[45]&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>Micelarni kazein prikladan je:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U kombinaciji s brzo probavljivim proteinom (koncentrat ili izolat sirutke) za sporta\u0161e koji ne jedu \u010dvrsti obrok dva sata ili vi\u0161e nakon vje\u017ebanja.<\/li>\n\n\n\n<li>Za sporta\u0161e i sve ostale koji \u017eele tijelu osigurati dovoljno proteina no\u0107u.<\/li>\n\n\n\n<li>Za one koji \u017eele tijelu osigurati dovoljno proteina tijekom dugotrajnog posta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-1124x714.jpeg\" alt=\"Za koga je prikladan micelarni kazein?\" class=\"wp-image-306488\" width=\"843\" height=\"536\" title=\"Za koga je prikladan micelarni kazein?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-1124x714.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-400x254.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-1536x976.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1344-2048x1301.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Govedi_protein\"><\/span>3. Gove\u0111i protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/beef-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gove\u0111i protein<\/strong><\/a> jo\u0161 je jedan favorit kod osoba koje su <strong>netolerantne<\/strong> na <strong>laktozu<\/strong>. Me\u0111utim, uglavnom sadr\u017ei protein vezivnog tkiva, odnosno kolagen, koji ima specifi\u010dan spektar aminokiselina. Zbog toga je <strong>manje prikladan za poticanje rasta mi\u0161i\u0107a<\/strong> u usporedbi s alternativom sirutke. Sporta\u0161i snage stoga bi trebali posegnuti za drugom vrstom proteina. Ali ako \u017eelite pospje\u0161iti zdravlje zglobova, kose, noktiju i ko\u017ee, dodaci <a href=\"https:\/\/gymbeam.hr\/colla-pinkbeastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolagena<\/a> tako\u0111er su korisni. Kolagen mo\u017ee donekle<strong> usporiti starenje ko\u017ee, pobolj\u0161ati njenu elasti\u010dnost i smanjiti bore. <\/strong>Osim toga, poti\u010de rad zglobova i hrskavice. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[30]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gove\u0111i protein prikladan je za:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dene i mu\u0161karce koji \u017eele mladala\u010dki <a href=\"https:\/\/gymbeam.hr\/kosa-koza-nokti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izgled ko\u017ee<\/a> i \u017eele smanjiti bore.<\/li>\n\n\n\n<li>Osobe koje imaju problema sa zglobovima ili op\u0107enito s mi\u0161i\u0107no-ko\u0161tanim sustavom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Proteini_jaja\"><\/span>4. Proteini jaja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jaja su jedan od najpopularnijih izvora proteina me\u0111u sporta\u0161ima koji treniraju snagu. <strong>Sirovi&nbsp;<\/strong><a href=\"https:\/\/gymbeam.hr\/egg-albumin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinski prah <\/strong><\/a>(albumin jaja) proizvodi se su\u0161enjem pasteriziranih (kratkotrajno zagrijanih) bjelanjaka iz pile\u0107ih jaja. <strong>U pravilu sadr\u017ei 60 \u2013 80 % visokokvalitetnih proteina.<\/strong> Prednost proteina jaja u tome je \u0161to imaju <strong>dobar<\/strong> <strong>spektar aminokiselina<\/strong>. Zbog toga su jedan od najvrjednijih izvora proteina. Kao i gove\u0111i proteini, korisni su za osobe koje ne podnose laktozu. U usporedbi, me\u0111utim, proteini jaja bolji su jer imaju puno povoljniji spektar aminokiselina. Za neke osobe, mali nedostatak mo\u017ee biti njihova <strong>du\u017ea<\/strong> <strong>apsorpcija (3 g\/h)<\/strong>. Me\u0111utim, u odre\u0111enim slu\u010dajevima to se mo\u017ee shvatiti kao prednost. <span style=\"color: #ff6600\" class=\"tadv-color\">[45]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tovi\u0161e, mo\u017eete tako\u0111er unijeti vi\u0161e proteina u svoju prehranu upotrebljavaju\u0107i <a href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klasi\u010dne teku\u0107e bjelanjke<\/a>. Njihova je prednost to \u0161to ne morate bacati \u017eumanjke, u slu\u010daju da trebate obogatiti svoj obrok samo proteinima, ali ne i masno\u0107ama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteini jaja prikladni su za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osobe koje \u017eele obogatiti svoja jela kvalitetnim proteinima.<\/li>\n\n\n\n<li>Osobe na dijeti koje cijene sporiju apsorpciju proteina.<\/li>\n\n\n\n<li>Osobe koje \u017eele osigurati tijelu dovoljno proteina no\u0107u ili tijekom dugotrajnog posta.<\/li>\n\n\n\n<li>Za osobe s intolerancijom na laktozu.<\/li>\n<\/ul>\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\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/NR9CCmYJZ64-OFg-BkPTndH0FCfj3XwY65Gg9s3wfpFJ94GpP--VmJp3BRque-e4SER6YCt45NQF0dZEs313rUHM_p5fkhP2hQHMt6oKavfeXUNjXIvm1mhR-0gNlO7vgqvGwvj8\" alt=\"\" title=\"Za one za koje je prikladan vi\u0161ekomponentni protein\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Visekomponentni_proteini\"><\/span>5. Vi\u0161ekomponentni proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to mu ime govori, <a href=\"https:\/\/gymbeam.hr\/fuesix-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vi\u0161ekomponentni protein<\/a> <strong>sastoji se od vi\u0161e izvora proteina.<\/strong> Vi\u0161ekomponentni proteini \u017eivotinjskog porijekla \u010desto su kombinacija koncentrata, izolata, hidrolizata sirutke ili micelarnog kazeina. Takva kombinacija mo\u017ee stvoriti <strong>bolja svojstva dobivenog proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se do\u010depate, primjerice, koncentrata sirutke i kazeina, dobivate proteinski prah koji se mo\u017ee brzo i sporo apsorbirati. To je idealno u situaciji kad trebate <strong>pokrenuti procese regeneracije \u0161to je br\u017ee mogu\u0107e nakon vje\u017ebanja<\/strong>, a znate da ne\u0107ete do\u0107i do \u010dvrstog obroka nekoliko sati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapravo, koncentrati i hidrolizati sirutke apsorbiraju se pri pribli\u017eno 10 g\/h, micelarni kazein pri 6 g\/h, a albumin jaja pri 3 g\/h. Njihova kombinacija osigurava brzu i postupnu opskrbu mi\u0161i\u0107a visokokvalitetnim proteinima. <span style=\"color: #ff6600\">[31-32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017eaj proteina u vi\u0161ekomponentnim proteinima razlikuje se ovisno o upotrijebljenim sirovinama. Konkretno, iz \u017eivotinjskih izvora, <strong>preferirajte proteine napravljene od mlijeka ili bjelanjaka<\/strong>. Ako ste zabrinuti za rast mi\u0161i\u0107a, poku\u0161ajte izbjegavati kolagen. Prikladniji je za osobe koje \u017eele pospje\u0161iti izgled ko\u017ee ili zdravlje zglobova.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Vi\u0161ekomponentni proteini prikladni su za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osobe na dijeti \u010diji je prioritet sitost du\u017ee razdoblje.<\/li>\n\n\n\n<li>Za one koji se \u017eele opskrbiti kvalitetnim proteinima bilo u koje doba dana.<\/li>\n\n\n\n<li>Sporta\u0161e snage koji ne jedu \u010dvrstu hranu otprilike 1,5 sat ili vi\u0161e nakon vje\u017ebe.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zivotinjski_proteini_i_njihova_upotreba\"><\/span>\u017divotinjski proteini i njihova upotreba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Cilj<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vrste proteina<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mr\u0161avljenje<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat sirutke, koncentrat sirutke, hidrolizat sirutke, multiprotein<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat sirutke, koncentrat sirutke, hidrolizat sirutke, multiprotein<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nakon vje\u017ebanja (op\u0107enito)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Koncentrat sirutke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nakon vje\u017ebanja (najbr\u017ea regeneracija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hidrolizat sirutke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nakon vje\u017ebanja (prvi \u010dvrsti obrok vi\u0161e od dva sata nakon treninga)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Micelarni kazein, protein jaja, multiprotein<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oboga\u0107ivanje obroka, kuhanje i pe\u010denje s proteinima<\/td><td class=\"has-text-align-center\" data-align=\"center\">Koncentrat sirutke, micelarni kazein, proteini jaja<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Intolerancija na laktozu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat sirutke, proteini jaja<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brzi me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izolat sirutke, koncentrat sirutke, proteini jaja, multiprotein<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Podupiranje izgleda ko\u017ee i mi\u0161i\u0107no-ko\u0161tanog sustava<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gove\u0111i kolagen<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preporucena_upotreba_proteina_zivotinjskog_porijekla\"><\/span>Preporu\u010dena upotreba proteina \u017eivotinjskog porijekla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za \u017eivotinjske proteine, preporu\u010dena je porcija 0,25 \u2013 0,3 g po kg tjelesne te\u017eine. Ali ako se ne \u017eelite brinuti oko izra\u010duna doze, ne\u0107ete pogrije\u0161iti ako uzmete <strong>20 \u2013 40 g<\/strong> proteinskog praha. To je manje-vi\u0161e jednako punoj mjernoj \u010da\u0161i od 30 g. Gornja granica od 40 g proteina posebno se preporu\u010duje sporta\u0161ima nakon treninga snage cijelog tijela, kad je potreba tijela za proteinima jo\u0161 ve\u0107a. <span style=\"color: #ff6600\">[2]<\/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=\"Proteini_na_biljnoj_bazi\"><\/span>Proteini na biljnoj bazi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinski prahovi na biljnoj bazi<\/strong><\/a> prave se od razli\u010ditih biljnih izvora. Naj\u010de\u0161\u0107e je to soja, gra\u0161ak, ri\u017ea ili konoplja. Njihova je velika prednost to \u0161to ih dobro podnose osobe koje imaju <strong>intoleranciju<\/strong> <strong>na laktozu<\/strong>. Takvi proteinski prahovi posebno su popularni kod vegana. Me\u0111utim, osobe koje ina\u010de jedu \u017eivotinjske proizvode i \u017eele isprobati ne\u0161to novo, preferiraju biljne proteine \u200b\u200bkako bi smanjile emisiju uglji\u010dnog dioksida ili za\u010dinile svoj plan prehrane. Nedostatak je, me\u0111utim, \u0161to su biljni proteini u prahu \u010desto manje probavljivi od \u017eivotinjskih proteina u prahu, a tako\u0111er <strong>sadr\u017ee manje povoljan spektar esencijalnih aminokiselina<\/strong>. Zbog toga su <strong>manje kvalitetan<\/strong> izvor <strong>proteina<\/strong> u usporedbi sa \u017eivotinjskim proteinima. Ali, sre\u0107om, to nije veliki problem. Samo uzmite za \u2153 <strong>ve\u0107u<\/strong> <strong>porciju biljnih proteina<\/strong> i po mogu\u0107nosti <strong>kombinirajte izvore<\/strong> od kojih su napravljeni. Kombinacija \u017eitarica i mahunarki, na primjer, dobro funkcionira. Tako \u0107ete dobiti povoljniji spektar aminokiselina.<span style=\"color: #ff6600\" class=\"tadv-color\"> [33\u2013\u206034]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema Rubnerovom pravilu, sadr\u017eaj<strong> najmanje zastupljene esencijalne aminokiseline<\/strong> utje\u010de na iskoristivost proteina, \u0161to dovodi do proteosinteze. Va\u017eno je kombinirati prikladne biljne izvore proteina. \u0160tovi\u0161e, kako biste pove\u0107ali apsorpciju aminokiselina sadr\u017eanih u biljnim proteinskim prahovima, dodajte <strong>malo&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/yummies-probiotici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probiotika<\/strong><\/a>. Prije upotrebe biljnih proteina, imajte na umu da imaju sasvim druk\u010diji okus od proteina sirutke, \u0161to mo\u017eda ne\u0107e odgovarati svakome. Stoga uzmite <a href=\"https:\/\/gymbeam.hr\/uzorak-bio-vegan-protein-vanavita.html\" class=\"ek-link\">uzorak<\/a> kako biste ga isprobali, a zatim odlu\u010dite odgovara li va\u0161em ukusu. <span style=\"color: #ff6600\" class=\"tadv-color\">[33\u2013\u206034]&nbsp;&nbsp;<\/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=\"1_Proteini_soje\"><\/span>1. Proteini soje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteini soje<\/strong><\/a> jedna su od najpopularnijih alternativa za vegetarijance i vegane. Njihova je velika prednost to \u0161to su <strong>najsli\u010dniji proteinu sirutke u svom udjelu <a href=\"https:\/\/gymbeam.hr\/eaa\" class=\"ek-link\">EAA<\/a>-a<\/strong>. Zauzvrat su <strong>najbli\u017ei visokokvalitetnom proteinu sirutke.<\/strong> To je tako\u0111er razlog za\u0161to su prili\u010dno popularni me\u0111u veganima, a posebno me\u0111u sporta\u0161ima koji preferiraju isklju\u010divo biljnu hranu. Za neke, me\u0111utim, nedostatak mo\u017ee biti to \u0161to prahovi od sojinih proteina \u010desto sadr\u017ee vi\u0161e \u0161e\u0107era od proteina sirutke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteini soje proizvode se od sojinih bijelih pahuljica. Dobivaju se guljenjem i uklanjanjem masno\u0107e iz sojinih zrna. Pahuljice se zatim melju u bra\u0161no ili krupicu, koja ima pribli\u017eno 50 \u2013 54 % proteina. Sljede\u0107i postupci uklanjaju aromati\u010dne tvari i \u0161e\u0107ere, \u0161to rezultira koncentratom koji <strong>sadr\u017ei<\/strong> <strong>otprilike 65 \u2013 70 % proteina<\/strong>. Me\u0111utim, smjesa se jo\u0161 uvijek mo\u017ee obraditi. Drugi procesi, kao \u0161to su uklanjanje vlakana i daljnje centrifugiranje ili isu\u0161ivanje, stvaraju izolat soje. <strong>Mo\u017ee imati \u010dak i vi\u0161e od 90 % proteina, ali obi\u010dno sadr\u017ei otprilike 85 %.<span style=\"color: #ff6600\">&nbsp;<\/span><\/strong><span style=\"color: #ff6600\"> [35-36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteini soje prikladni su za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sporta\u0161e snage koji te\u017ee rastu mi\u0161i\u0107a.<\/li>\n\n\n\n<li>Vegane, vegetarijance i osobe s intolerancijom na laktozu.<\/li>\n\n\n\n<li>Osobe koje \u017eele pobolj\u0161ati svoju prehranu biljnim proteinima.<\/li>\n\n\n\n<li>Chefove i kuhare koji \u017eele obogatiti svoja jela biljnim proteinima.<\/li>\n\n\n\n<li>Osobe koje trebaju pove\u0107ati sadr\u017eaj proteina u svojoj prehrani.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/pije-1124x750.jpg\" alt=\"Za koga su prikladni proteini soje?\" class=\"wp-image-306504\" width=\"843\" height=\"563\" title=\"Za koga su prikladni proteini soje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/pije-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Proteini_rize\"><\/span>2. Proteini ri\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteini ri\u017ee<\/strong><\/a> prave se od zrna ri\u017ee. Ona se melju, a enzimi se zatim upotrebljavaju za odvajanje proteina od prirodnog \u0161kroba. U usporedbi s proteinom sirutke, ri\u017eini proteini sadr\u017ee manje proteina i mo\u017ee trebati dulje da se probave. Ograni\u010davaju\u0107a aminokiselina, koja je zastupljena u nedovoljnim koli\u010dinama, u <strong>proteinima ri\u017ee uglavnom je lizin.<\/strong> Kako bi se nadoknadio taj nedostatak, preporu\u010duje se nadopuniti je drugim izvorom proteina, po mogu\u0107nosti proteinom iz mahunarki.<strong> Proteini ri\u017ee i proteini gra\u0161ka<\/strong> mogu stoga biti odli\u010dna kombinacija zbog svog sadr\u017eaja aminokiselina. Sadr\u017eaj proteina razlikuje se za odre\u0111ene proizvode. Me\u0111utim, obi\u010dno je <strong>izme\u0111u 50 i<\/strong> <strong>78 %.<\/strong> Tako\u0111er mo\u017eete nai\u0107i na razli\u010dite udjele ugljikohidrata i masti za te proteine. <span style=\"color: #ff6600\" class=\"tadv-color\">[37\u2013\u206040]&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>Proteini ri\u017ee prikladni su za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegane, vegetarijance i osobe s intolerancijom na laktozu.<\/li>\n\n\n\n<li>Osobe koje \u017eele pobolj\u0161ati svoju prehranu biljnim proteinima.<\/li>\n\n\n\n<li>Chefove i kuhare koji \u017eele obogatiti svoja jela biljnim proteinima.<\/li>\n\n\n\n<li>Osobe koje trebaju pove\u0107ati sadr\u017eaj proteina u svojoj prehrani.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Proteini_konoplje\"><\/span>3. Proteini konoplje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteini konoplje<\/strong><\/a> prave se od sjemenki konoplje, koje se pre\u0161aju i melju kako bi se dobio fini prah. Proteinski prah konoplje \u010desto sadr\u017ei <strong>otprilike 50 % proteina<\/strong>, \u0161to je znatno manje nego u proteinima sirutke. Profil aminokiselina tako\u0111er nije najbolji. Iako proteini konoplje imaju <strong>razmjerno visok sadr\u017eaj tirozina i arginina<\/strong>, sadr\u017ee male koli\u010dine lizina ili leucina u usporedbi s proteinima sirutke. Stoga je prikladno nadopuniti te aminokiseline iz drugih izvora, poput proteina gra\u0161ka. <span style=\"color: #ff6600\" class=\"tadv-color\">[41\u2013\u206043]&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>Proteini konoplje prikladni su za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegane, vegetarijance i osobe s intolerancijom na laktozu.<\/li>\n\n\n\n<li>Osobe koje \u017eele pobolj\u0161ati svoju prehranu biljnim proteinima.<\/li>\n\n\n\n<li>Chefove i kuhare koji \u017eele obogatiti svoja jela biljnim proteinima.<\/li>\n\n\n\n<li>Osobe koje trebaju pove\u0107ati sadr\u017eaj proteina u svojoj prehrani.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Proteini_graska\"><\/span>4. Proteini gra\u0161ka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteini gra\u0161ka<\/strong><\/a> razmjerno su dobra alternativa proteinima sirutke jer <strong>sadr\u017ee ve\u0107e koli\u010dine leucina.<\/strong> Ta se aminokiselina smatra jednom od najva\u017enijih esencijalnih aminokiselina za rast mi\u0161i\u0107a. S druge strane, me\u0111utim, proteini gra\u0161ka sadr\u017ee <strong>manje koli\u010dine<\/strong> <strong>metionina<\/strong>. To mo\u017eete pouzdano rije\u0161iti kombiniranjem s ri\u017einim proteinima. \u0160tovi\u0161e, visok <strong>udio<\/strong> <strong>vlakana<\/strong> proteina gra\u0161ka usporava njihovu apsorpciju. Stoga ta vrsta proteinskog praha mo\u017eda nije prikladna ako \u017eelite \u0161to br\u017ee zapo\u010deti regeneraciju o\u0161te\u0107enih mi\u0161i\u0107nih vlakana nakon vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinski prah gra\u0161ka prikladan je za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegane, vegetarijance i osobe s intolerancijom na laktozu.<\/li>\n\n\n\n<li>Osobe koje \u017eele pobolj\u0161ati svoju prehranu biljnim proteinima.<\/li>\n\n\n\n<li>Chefove i kuhare koji \u017eele obogatiti svoja jela biljnim proteinima.<\/li>\n\n\n\n<li>Osobe koje trebaju pove\u0107ati sadr\u017eaj proteina u svojoj prehrani.<\/li>\n<\/ul>\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\"><img loading=\"lazy\" decoding=\"async\" width=\"1059\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein-1059x1124.jpg\" alt=\"Kako kombinirati biljne proteine\" class=\"wp-image-306522\" title=\"Kako kombinirati biljne proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein-1059x1124.jpg 1059w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein-377x400.jpg 377w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/vegan-protein.jpg 1197w\" sizes=\"auto, (max-width: 1059px) 100vw, 1059px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Visekomponentni_proteini-2\"><\/span>5. Vi\u0161ekomponentni proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u0161ekomponentni biljni proteinski prah tako\u0111er je odli\u010dan izbor. Zapravo, razli\u010diti biljni izvori koje sadr\u017ei mogu<strong> nadoknaditi ograni\u010deni sadr\u017eaj aminokiselina,<\/strong> \u010dime se stvara protein s povoljnijim spektrom aminokiselina. Osnova je, dakle, kombinacija proteina iz \u017eitarica i mahunarki. Za <a href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biljne vi\u0161ekomponentne proteine<\/strong><\/a> \u010desto mo\u017eete nai\u0107i na kombinaciju gra\u0161ka i ri\u017ee, na primjer. Proteini \u017eitarica imaju nepovoljan sadr\u017eaj lizina, dok su proteini mahunarki siroma\u0161ni metioninom i cisteinom. Kombiniranjem proteina gra\u0161ka s proteinima ri\u017ee dobivate visokokvalitetni biljni protein s povoljnim spektrom aminokiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vi\u0161ekomponentni proteini prikladni su za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sporta\u0161e koji te\u017ee rastu mi\u0161i\u0107a.<\/li>\n\n\n\n<li>Osobe koje \u017eele smr\u0161avjeti i trebaju pove\u0107ati unos proteina.<\/li>\n\n\n\n<li>Vegane, vegetarijance i osobe s intolerancijom na laktozu.<\/li>\n\n\n\n<li>Osobe koje \u017eele pobolj\u0161ati svoju prehranu biljnim proteinima.<\/li>\n\n\n\n<li>Chefove i kuhare koji \u017eele obogatiti svoju hranu biljnim proteinima.<\/li>\n\n\n\n<li>Osobe koje trebaju pove\u0107ati koli\u010dinu proteina u svojoj prehrani.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Biljni_proteini_u_prahu_i_njihova_upotreba\"><\/span>Biljni proteini u prahu i njihova upotreba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinski prah na biljnoj bazi savr\u0161en je za sve sporta\u0161e koji \u017eele dobiti i odr\u017eati mi\u0161i\u0107nu masu ili potaknuti regeneraciju nakon treninga. Tako\u0111er je idealan za one koji \u017eele smr\u0161avjeti ili poku\u0161avaju obogatiti svoju prehranu visokokvalitetnim proteinima. U slu\u010daju da \u017eelite isprobati i biljne proteine, posegnite za <strong>sojinim, vi\u0161ekomponentnim ili kombinacijom razli\u010ditih<\/strong> <strong>biljnih proteina<\/strong>. Odli\u010dan je izbor, primjerice, kombinacija proteina ri\u017ee i gra\u0161ka. Tu <strong>kombinaciju \u010desto \u0107ete prona\u0107i u vi\u0161ekomponentnim proteinima<\/strong>, \u0161to \u0107e vam olak\u0161ati uzimanje biljnih proteina iz vi\u0161e izvora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste izvukli maksimum iz biljnih proteina, mo\u017eete pove\u0107ati dozu mje\u0161avine ili je nadopuniti <a href=\"https:\/\/gymbeam.hr\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probioticima<\/strong><\/a><strong>,<\/strong> kako biste pove\u0107ali njenu upotrebljivost.<\/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=\"Preporuceni_unos_proteinskog_praha_na_biljnoj_bazi\"><\/span>Preporu\u010deni unos proteinskog praha na biljnoj bazi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obi\u010dno se preporu\u010duje ve\u0107i unos biljnih proteina u odnosu na \u017eivotinjske. Slobodno ulijte punu mjernu \u010da\u0161u koja sadr\u017ei do <strong>40 g proteina<\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za rekreativne sporta\u0161e bez posebnih potreba, koji jedu \u017eivotinjske proteine i tra\u017ee idealan proteinski prah s razumnom cijenom i funkcionalno\u0161\u0107u, <strong>proteini sirutke<\/strong> odli\u010dan su izbor. Posegnite za <strong>izolatom<\/strong> <strong>sirutke<\/strong> ili <strong>proteinima iz jaja<\/strong> ako imate problema s netolerancijom na laktozu. A ako \u017eelite pospje\u0161iti ljepotu ko\u017ee, isprobajte <strong>gove\u0111i kolagen<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak ni ljubitelji \u010diste biljne hrane ne\u0107e ostati uskra\u0107eni za ovaj sjajni dodatak prehrani. Sojini ili vi\u0161ekomponentni proteini bit \u0107e najbolja opcija. Jednako tako mo\u017eete <strong>kombinirati proteine gra\u0161ka s proteinima ri\u017ee<\/strong>. A kako bi biljni proteinski prah bio jo\u0161 u\u010dinkovitiji, posegnite za probioticima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koje god proteine odabrali, ne smatrajte ih <strong>\u010dudotvornim prahom<\/strong> koji jam\u010di vitko ili mi\u0161i\u0107avo tijelo. Me\u0111utim, ako ih pametno konzumirate kako biste zadovoljili dnevni unos proteina i brzo regenerirali svoje mi\u0161i\u0107e nakon vje\u017ebanja, onda vam u kombinaciji s uravnote\u017eenom prehranom i dobro prilago\u0111enim rasporedom treninga mogu pomo\u0107i da postignete svoj cilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li nekoga me\u0111u poznanicima tko nije probao proteine? Podijelite ovaj \u010dlanak i upoznajte ga s njihovim prednostima.<\/p>\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\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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>Proteini se s pravom nalaze me\u0111u najpopularnijim dodacima prehrani. U ovom \u0107emo \u010dlanku govoriti o razlikama izme\u0111u proteinskih prahova i koje biste trebali uzimati kad mr\u0161avite ili dobivate mi\u0161i\u0107e.<\/p>\n","protected":false},"author":100,"featured_media":306555,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7124,6272,7526],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337461","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-protein-u-prahu-hr","10":"tag-proteini-hr","11":"tag-vegan-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>Kako odabrati prave proteine za mr\u0161avljenje ili rast mi\u0161i\u0107a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje su razlike izme\u0111u proteinskih prahova i koji je najbolji? Danas \u0107emo usporediti proteinske prahove od sirutke, jaja, govedine i na biljnoj bazi.\" \/>\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\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako odabrati prave proteine za mr\u0161avljenje ili rast mi\u0161i\u0107a? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Koje su razlike izme\u0111u proteinskih prahova i koji je najbolji? 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