{"id":338748,"date":"2022-02-03T16:09:59","date_gmt":"2022-02-03T15:09:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=338748"},"modified":"2022-02-03T16:27:58","modified_gmt":"2022-02-03T15:27:58","slug":"10-fitness-zapovijedi-za-rast-misicne-mase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/","title":{"rendered":"10 savjeta o prehrani i treningu za maksimalan 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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#1_Uzimajte_energiju_iz_zdrave_hrane\" title=\"1. Uzimajte energiju iz zdrave hrane\">1. Uzimajte energiju iz zdrave hrane<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#2_Optimizirajte_svoju_raspodjelu_obroka_tijekom_dana\" title=\"2. Optimizirajte svoju raspodjelu obroka tijekom dana\">2. Optimizirajte svoju raspodjelu obroka tijekom dana<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#3_Pobrinite_se_da_jedete_dovoljno_proteina\" title=\"3. Pobrinite se da jedete dovoljno proteina\">3. Pobrinite se da jedete dovoljno proteina<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#4_Ne_zaboravite_na_kvalitetnu_prehranu_prije_i_poslije_treninga\" title=\"4. Ne zaboravite na kvalitetnu prehranu prije i poslije treninga\">4. Ne zaboravite na kvalitetnu prehranu prije i poslije treninga<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#5_Koristite_dodatke_prehrani\" title=\"5. Koristite dodatke prehrani\">5. Koristite dodatke prehrani<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#6_Drzite_se_svog_plana_treninga\" title=\"6. Dr\u017eite se svog plana treninga\">6. Dr\u017eite se svog plana treninga<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#7_Koristite_slozene_vjezbe_u_svojoj_rutini_treninga\" title=\"7. Koristite slo\u017eene vje\u017ebe u svojoj rutini treninga\">7. Koristite slo\u017eene vje\u017ebe u svojoj rutini treninga<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#8_Odaberite_pravi_intenzitet_i_broj_ponavljanja_za_svoje_treninge\" title=\"8. Odaberite pravi intenzitet i broj ponavljanja za svoje treninge\">8. Odaberite pravi intenzitet i broj ponavljanja za svoje treninge<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#9_Koristite_princip_progresivnog_preopterecenja\" title=\"9. Koristite princip progresivnog preoptere\u0107enja\">9. Koristite princip progresivnog preoptere\u0107enja<\/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\/10-fitness-zapovijedi-za-rast-misicne-mase\/#10_Ne_podcjenjujte_regeneraciju\" title=\"10. Ne podcjenjujte regeneraciju\">10. Ne podcjenjujte regeneraciju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rast mi\u0161i\u0107a je proces koji je obi\u010dno usko povezan s ciljem dobivanja tijela iz snova. Gospoda sanjaju o mi\u0161i\u0107avom tijelu, \u0161irokim ramenima i velikim bicepsima, dok dame obi\u010dno te\u017ee vitkijoj gra\u0111i tijela i seksi oblinama. Dobivanje mi\u0161i\u0107ne mase na\u010din je za postizanje zategnutijeg i privla\u010dnijeg tijela, \u010dak i za dame, koje lako mogu zadr\u017eati svoj \u017eenstveni \u0161arm. Ali izgradnja mi\u0161i\u0107a zahtijeva vrijeme, strpljenje i <strong>dugoro\u010dnu dosljednost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravilna <strong>prehrana mora i\u0107i ruku pod ruku s treningom i vremenom regeneracije<\/strong>. Ovo su neporecive osnove. U dana\u0161njem \u010dlanku \u0107emo raspravljati i predstaviti neke vrijedne savjete za <strong>maksimiziranje rasta va\u0161ih mi\u0161i\u0107a,<\/strong> poma\u017eu\u0107i vam da postignete svoje ciljeve u najkra\u0107em mogu\u0107em vremenu.<\/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\" id=\"1-uzimajte-energiju-iz-zdrave-hrane\"><span class=\"ez-toc-section\" id=\"1_Uzimajte_energiju_iz_zdrave_hrane\"><\/span>1. Uzimajte energiju iz zdrave hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobar trening je ne\u0161to \u0161to zahtijeva odre\u0111enu koli\u010dinu energije. Uvelike podsje\u0107a na motor automobila &#8211; ne\u0107e se kretati bez goriva. Ali ne mo\u017eete napuniti svoj spremnik ba\u0161 s bilo \u010dime. Sli\u010dno tome, gorivo za va\u0161e tijelo treba potjecati iz <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\">zdrave prehrane,<\/a> koja \u0107e mu osigurati dovoljno energije, vitamina, minerala i drugih biolo\u0161ki aktivnih tvari potrebnih za njegovo optimalno funkcioniranje. Prilikom izgradnje mi\u0161i\u0107a stoga uvijek trebate paziti da imate <strong>dovoljan unos svih osnovnih makronutrijenata, odnosno proteina, ugljikohidrata i masti.<\/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-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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg\" alt=\"Uzimajte energiju iz zdrave hrane\" class=\"wp-image-307132\" title=\"Uzimajte energiju iz zdrave hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403.jpg 1350w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span style=\"font-weight: 400\">Konkretne koli\u010dine ovise o nizu \u010dimbenika. Prosje\u010dne preporu\u010dene vrijednosti za mi\u0161i\u0107ni rast su <\/span><span style=\"color: #ff6600\"><span style=\"font-weight: 400\">[2\u2013\u20605]<\/span><span style=\"font-weight: 400\">: <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bjelan\u010devine:<\/strong>&nbsp;10 \u2013\u2060 35 % cjelokupnog energetskog unosa (pribli\u017eno 1,4 \u2013 \u20602 g\/kg TM)<\/li><li><strong>Ugljikohidrati:<\/strong>&nbsp;45 \u2013\u2060 60 % cjelokupnog energetskog unosa (pribli\u017eno 4\u2013\u20607 g \/ kg TM)<\/li><li><strong>Masti:<\/strong>&nbsp;20 \u2013 \u206030 % cjelokupnog energetskog unosa (pribli\u017eno 0.5\u2013\u20601.5 g \/ kg TM<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednostavno re\u010deno, da bi mi\u0161i\u0107i narasli, morate <strong>vi\u0161e jesti.<\/strong> To\u010dnije, potrebno vam je oko <strong>10 do 20 %<\/strong> vi\u0161e energije od va\u0161e razine na kojoj odr\u017eavate kalorije, \u0161to va\u0161u tjelesnu te\u017einu odr\u017eava stabilnom. Prevode\u0107i ovo u kalorije, govorimo o otprilike 250 kcal. Ova vrijednost, naravno, ovisi o va\u0161em tijelu, a sasvim je mogu\u0107e da \u0107e vam, zapravo, trebati vi\u0161e od toga. Provjera toga je jednostavna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svega, morate <strong>izmjeriti svoju tjelesnu te\u017einu i dijelove tijela<\/strong> koje \u017eelite dr\u017eati pod kontrolom (npr. opseg struka, trbuha, bokova ili prsa). Dodajte 250 dodatnih kalorija u svoju dnevnu prehranu i odr\u017eavajte ovaj unos oko dva tjedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon ta dva tjedna ponovite postupak mjerenja. Ako se va\u0161a te\u017eina promijenila, ili ste primijetili bilo kakve promjene na izmjerenim dijelovima tijela, to zna\u010di da ste na pravom putu, da svojim uno\u0161enjem kalorijskog vi\u0161ka dobivate \u017eeljenu tjelesnu masu.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">U slu\u010daju da niste primijetili nikakve promjene, poku\u0161ajte dodati dodatnih 250 kcal. Va\u017eno je <strong>paziti da va\u0161 kalorijski vi\u0161ak nije previsok<\/strong> jer biste se zbog masti mogli udebljati. Kao i u mnogim stvarima u \u017eivotu, isplati se praviti dje\u010dje korake. <\/span><span style=\"font-weight: 400;color: #ff6600\">[2, 21] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izra\u010dunavanje specifi\u010dnih vrijednosti koje se odnose na va\u0161e ciljeve jednostavno je s na\u0161im<a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\"> <strong>online kalkulatorom unosa energije i makronutrijenata.<\/strong><\/a> Rezultate, me\u0111utim, treba shvatiti vi\u0161e kao referentnu liniju nego ne\u0161to \u0161to je urezano u kamen, jer mo\u017eda ne\u0107e s apsolutnom precizno\u0161\u0107u odra\u017eavati stvarne zahtjeve va\u0161eg tijela za energijom i makronutrijentima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravilan unos <strong>ovisi o cijelom nizu podataka i varijabli<\/strong> koje je prakti\u010dki nemogu\u0107e ugraditi u ovakve kalkulatore. Svako ljudsko tijelo ima malo druga\u010diji genetski sastav, hormonsko okru\u017eenje, stope metabolizma itd. Klju\u010dno je nau\u010diti <strong>slu\u0161ati svoje tijelo<\/strong>. Ako se radi optimalno, mo\u0107i \u0107ete pobolj\u0161ati svoju izvedbu tijekom bilo koje fizi\u010dke aktivnosti i na kraju pobolj\u0161ati svoju figuru, uz <strong>dobivanje \u017eeljene mi\u0161i\u0107ne mase<\/strong>.<\/b> <span style=\"font-weight: 400;color: #ff6600\">[1\u2013\u20602]<\/span><\/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\" id=\"2-optimizirajte-svoju-raspodjelu-obroka-tijekom-dana\"><span class=\"ez-toc-section\" id=\"2_Optimizirajte_svoju_raspodjelu_obroka_tijekom_dana\"><\/span>2. Optimizirajte svoju raspodjelu obroka tijekom dana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite izgraditi neke mi\u0161i\u0107e, ali koli\u010dina hrane koju jedete je premala? To nije dobro. Da biste ispunili svoje ciljeve, sigurno \u0107ete morati <strong>unijeti puno vi\u0161e energije<\/strong> koju biste trebali racionalno rasporediti tijekom dana. Sama koli\u010dina je ne\u0161to \u0161to ste ve\u0107 utvrdili s na\u0161im online kalkulatorom. Ali \u0161to u\u010diniti s tom brojkom? Stvar je u tome da kada ne jedete dovoljno i primate premalo energije, <strong>va\u0161e tijelo proizvodi manje novih proteina za mi\u0161i\u0107e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ovaj se proces mo\u017ee preokrenuti do to\u010dke u kojoj kataboli\u010dki procesi (kratkoro\u010dna razgradnja proteina) nadma\u0161uju anaboli\u010dke procese (proizvodnju novih mi\u0161i\u0107nih proteina). Proizvodnja i razgradnja mi\u0161i\u0107nih proteina prirodni je ciklus \u010diji je dugoro\u010dni <strong>rezultat ili dobitak ili gubitak mi\u0161i\u0107ne mase.<\/strong> Kako biste bili sigurni da anaboli\u010dki procesi nadma\u0161uju kataboli\u010dke procese, morate pove\u0107ati unos energije i proteina. <\/span><span style=\"font-weight: 400;color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato se op\u0107enito preporu\u010da <strong>jesti vi\u0161e obroka dnevno, ovisno o va\u0161im \u017eeljama.<\/strong> Posebno je popularan plan prehrane koji uklju\u010duje <strong>pet do \u0161est dobro izbalansiranih obroka dnevno<\/strong>. Stoga je, da biste pove\u0107ali mi\u0161i\u0107e, prikladnije pove\u0107ati u\u010destalost obroka. Jedenje 5 do 6 obroka dnevno <strong>svaka 3 do 4 sata<\/strong> mo\u017ee biti dobra polazna to\u010dka za pronala\u017eenje svog puta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ako se, me\u0111utim, pridr\u017eavate odre\u0111enog plana prehrane sa smanjenom u\u010destalo\u0161\u0107u obroka kao \u0161to je popularni<a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-povremeni-post\/\" class=\"ek-link\"> intermittent fasting<\/a>, pobrinite se da va\u0161 unos kalorija bude dovoljan. Sve u svemu, nastavite slu\u0161ati svoje tijelo, provjerite unosite li dovoljno kalorija i osigurajte se da se ne osje\u0107ate nepotrebno umorno nakon ve\u0107ih obroka. Odre\u0111ivanje u\u010destalosti obroka igra je koju \u0107ete morati igrati dok ne prona\u0111ete optimalno rje\u0161enje za svoje tijelo. <\/span><span style=\"font-weight: 400;color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"28324,5075,49360,5951,7471,5380,29667,7185,28784,3425 \" ><\/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\" id=\"3-pobrinite-se-da-jedete-dovoljno-proteina\"><span class=\"ez-toc-section\" id=\"3_Pobrinite_se_da_jedete_dovoljno_proteina\"><\/span>3. Pobrinite se da jedete dovoljno proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">\u010cinjenica da <strong>su proteini osnovni gradivni blok za rast i odr\u017eavanje va\u0161ih mi\u0161i\u0107a<\/strong> je ne\u0161to s \u010dime ste ve\u0107 dovoljno dobro upoznati. Unos proteina tako\u0111er poti\u010de daljnju sintezu mi\u0161i\u0107nih proteina koja se prirodno odvija u va\u0161em tijelu. MPS (Muscle Protein Synthesis) je proces proizvodnje, obnove i rasta mi\u0161i\u0107nog proteina. Djeluje u ciklusima i reagira na va\u0161 trening i prehranu. Klju\u010dno je da unos <strong>proteina bude dovoljno visok<\/strong> kako bi \u0161to bolje funkcionirao. Odgovaraju\u0107a koli\u010dina proteina ovisi o mnogim \u010dimbenicima, kao \u0161to su dob, tjelesna te\u017eina, ciljevi i intenzitet va\u0161e tjelesne aktivnosti.&nbsp; <span style=\"color: #ff6600\">[8\u2013\u20609]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><strong>Za rast i odr\u017eavanje mi\u0161i\u0107ne mase morate odr\u017eavati pozitivnu ravnote\u017eu mi\u0161i\u0107nih proteina. Op\u0107e preporuke za sporta\u0161e snage propisuju odgovaraju\u0107u stopu unosa proteina na oko 1,4 \u2013 2 grama proteina po kilogramu tjelesne te\u017eine (TM). To bi trebalo biti dovoljno za svakog tjelesno aktivnog pojedinca. Preporuka se ponekad pro\u0161iruje na 1,6 \u2013 2,2 g\/kg TM. Studije \u010desto navode da je 1,6 \u2013 2,4 g\/kg TM idealan raspon za maksimalnu podr\u0161ku rasta mi\u0161i\u0107a.<\/strong> <span style=\"color: #ff6600\">[2] [23]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Radi boljeg razumijevanja, prikazat \u0107emo preporuke za unos proteina u grafikonu, gdje \u0107e 1,6 \u2013 2,4 g\/kg TM poslu\u017eiti kao referenca za maksimalnu podr\u0161ku kod dobivanja mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">Va\u0161a tjelesna masa<\/th><th class=\"has-text-align-center\" data-align=\"center\">Najni\u017ea razina unosa proteina (1.6 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Najve\u0107a razina unosa proteina (2.4 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">104 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">156 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">75 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">192 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">204 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">216 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">95 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">152 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\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\" id=\"4-ne-zaboravite-na-kvalitetnu-prehranu-prije-i-poslije-treninga\"><span class=\"ez-toc-section\" id=\"4_Ne_zaboravite_na_kvalitetnu_prehranu_prije_i_poslije_treninga\"><\/span>4. Ne zaboravite na kvalitetnu prehranu prije i poslije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se prisjetite prvog savjeta u ovom \u010dlanku, u kojem se spominje dovoljan unos energije, vrijeme je da ga detaljnije elaboriramo. To je posebno va\u017eno prije i poslije treninga. Va\u0161 obrok prije treninga odredit <strong>\u0107e ho\u0107ete li imati dovoljno energije<\/strong> da izvu\u010dete maksimalnu korist od svakog pojedina\u010dnog treninga. <strong>Vrijeme tako\u0111er igra klju\u010dnu ulogu.<\/strong> Ako jedete puno ranije od va\u0161eg treninga, mo\u017eda ne\u0107ete imati dovoljno energije tijekom samog treninga. S druge strane, ako je va\u0161 obrok preblizu vremenu treninga, mogli biste se osje\u0107ati siti i umorni jer je va\u0161e tijelo zauzeto ulaganjem energije u probavu. Bilo koji od ovih slu\u010dajeva mogao bi u\u010diniti va\u0161 trening manje zabavnim i u\u010dinkovitim. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg\" alt=\"Ne zaboravite na kvalitetnu prehranu prije i poslije treninga\" class=\"wp-image-307169\" title=\"Ne zaboravite na kvalitetnu prehranu prije i poslije treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ve\u0107ina ljudi pronalazi idealno vrijeme da <strong>pojedu ve\u0107i obrok koji sadr\u017ei sve makronutrijente oko 2 do 3 sata prije treninga.<\/strong> Tada mo\u017eete pojesti manji me\u0111uobrok koji \u0107e vas opskrbiti energijom i proteinima neposredno prije treninga. To mo\u017ee biti <strong>banana ili<\/strong> <a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" class=\"ek-link\"><strong>proteinska plo\u010dica<\/strong><\/a><strong> otprilike sat vremena prije same sesije vje\u017ebanja. <\/strong>Op\u0107enito je pravilo da \u0161to je bli\u017ee vrijeme za izvedbu, to bi se obrok ili me\u0111uobrok koji pojedete trebao lak\u0161e probaviti. Radi prakti\u010dnosti mo\u017eete posegnuti za teku\u0107om hranom, koja se op\u0107enito br\u017ee probavlja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako biste u\u010dinkovito i prakti\u010dno opskrbili svoje tijelo energijom, mo\u017eete poku\u0161ati koristiti instant mje\u0161avinu <\/strong><a href=\"https:\/\/gymbeam.hr\/fuecarb-gymbeam.html\" class=\"ek-link\"><strong>FueCarb<\/strong><\/a>. Svaki pojedinac je, me\u0111utim, prili\u010dno druga\u010diji u tom pogledu, i \u0161to god funkcionira kod va\u0161ih prijatelja, mo\u017eda ne\u0107e funkcionirati kod vas. Mnogo toga ovisi o tome koliko vam je brz metabolizam, koliki su obroci i o vrsti tjelesne aktivnosti koju \u0107ete obavljati. Zbog toga je klju\u010dno slu\u0161ati svoje tijelo i u skladu s tim tempirati svoj obrok prije treninga. <span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/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 jedna va\u017ena stvar koju treba imati na umu je paziti \u0161to i kako jedete nakon treninga. Za rast mi\u0161i\u0107a osnovna komponenta va\u0161eg obroka trebaju biti <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" class=\"ek-link\"><strong>protein<\/strong><\/a><strong>i, koji \u0107e pokrenuti proces regeneracije mi\u0161i\u0107a, popravljaju\u0107i mi\u0161i\u0107no tkivo o\u0161te\u0107eno nakon vje\u017ebanja. <\/strong>Nakon glavnog obroka bogatog proteinima, mo\u017eete pojesti jednu ili dvije banane ili popiti neki slo\u017eeni shake s nutrijentima, kao \u0161to je Fue Gain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na taj \u0107ete na\u010din opskrbiti svoje tijelo proteinima, ugljikohidratima (potrebnim za opskrbu glikogena u mi\u0161i\u0107ima) kao i drugim mikronutrijentima. Uvijek mislite na slo\u017eeni i uravnote\u017eeni obrok prema svojem izra\u010dunatom optimalnom energetskom unosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako nemate vremena pojesti takav obrok unutar 2 sata nakon treninga, <\/strong>preporu\u010duje se koristiti <a href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" class=\"ek-link\">micelarni kazein <\/a> i suplement proteina sirutke u kombinaciji s post-workout shakeom ili posegnuti za gore navedenim <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" class=\"ek-link\"><strong>FueGainom<\/strong><\/a><strong>.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"5-koristite-dodatke-prehrani\"><span class=\"ez-toc-section\" id=\"5_Koristite_dodatke_prehrani\"><\/span>5. Koristite dodatke prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodaci prehrani jedan su od klju\u010dnih alata koji \u0107e vam pomo\u0107i da va\u0161e treninge u\u010dinite jo\u0161 u\u010dinkovitijima. U nastavku \u0107emo vam predstaviti tri osnovne vrste dodataka koji su dizajnirani da poja\u010daju va\u0161e napore u izgradnji mi\u0161i\u0107ne mase.<\/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\" id=\"1-gaineri-i-all-in-one-mjesavine\">1. Gaineri i all-in-one mje\u0161avine<\/h3>\n\n\n\n<p>Da biste izgradili mi\u0161i\u0107e, morate unijeti vi\u0161e energije nego \u0161to \u0107e je va\u0161e tijelo potro\u0161iti (oko 10 do 20 % vi\u0161e). Neophodan kalorijski vi\u0161ak prirodno \u0107e do\u0107i iz hrane koju jedete. Me\u0111utim, to nije uvijek tako lako, koliko god se trudili. Borbu nije potrebno predstavljati onima od nas kojima je te\u0161ko dobiti \u010dak i pola kilograma mi\u0161i\u0107ne mase. Nadalje, uvijek do\u0111u dani kada jednostavno nemate vremena za bogat i hranjiv ru\u010dak ili ve\u010deru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A onda postoje i dani kada va\u0161a potro\u0161nja energije postane toliko visoka da je jednostavno ne uspijevate pokriti redovitim obrocima krute hrane. Taj se jaz mo\u017ee premostiti kori\u0161tenjem gainera ili kvalitetne all-in-one mje\u0161avine koja mo\u017ee pokriti prekomjerne energetske zahtjeve iznimno te\u0161kog treninga. Ovi proizvodi posebno su bogati ugljikohidratima koji djeluju kao gorivo, a utje\u010du na djelovanje inzulina, tzv. anaboli\u010dkog hormona.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi klju\u010dni sastojak visokokvalitetnog gainera obi\u010dno <strong>su proteini koji su op\u0107enito va\u017eni za rast i odr\u017eavanje mi\u0161i\u0107ne mase. <\/strong>Gainer mo\u017ee sadr\u017eavati dodatne sastojke, kao \u0161to su vitamini, enzimi itd. <strong>Tipi\u010dna porcija gainera je otprilike 500 kcal,<\/strong> a uvijek je mo\u017eete prilagoditi svojim potrebama. Sve u svemu, kori\u0161tenje gainera jednostavan je i prakti\u010dan na\u010din dodavanja dodatnih kalorija i va\u017enih hranjivih tvari u va\u0161u prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Druga mogu\u0107nost je kori\u0161tenje visokokvalitetne all-in-one mje\u0161avine, <\/strong>ili slo\u017eenog izvora makro i mikronutrijenata. Gaineri i all-in-one mje\u0161avine mogu se koristiti posebno nakon treninga, ali i bilo kada tijekom dana, u slu\u010daju da jednostavno nemate dovoljno vremena sjesti i pojesti po\u0161teni obrok. Uvijek slijedite upute i preporu\u010denu uporabu koji se nalaze na pakiranju odre\u0111enog proizvoda koji koristite. <span style=\"color: #ff6600\">[13] <\/span> Kako biste odabrali pravi gainer za sebe, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-gainer-za-rast-misica\/\" class=\"ek-link\"><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<h3 class=\"is-style-default wp-block-heading\" id=\"2-protein-u-prahu\">2. Protein u prahu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\"><strong>Protein u prahu<\/strong><\/a><strong> je kralj obitelji dodataka prehrani <\/strong>i vjerojatno ga ne treba op\u0161irno predstavljati. Prioritetna zada\u0107a ovog dodatka je osigurati va\u0161em tijelu<strong> brzu dozu kvalitetnog proteina koji vam je potreban za rast i odr\u017eavanje mi\u0161i\u0107ne mase. <\/strong>Protein u prahu mo\u017eete koristiti bilo kada tijekom dana, a osim za osnovni proteinski shake, mo\u017eete ga koristiti kod pe\u010denja raznih <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recipes\/\" class=\"ek-link\">fitness recepata. <\/a><\/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\/11\/1634105868032-1124x749.jpg\" alt=\"Protein u prahu smatra se kraljem obitelji dodataka prehrani\" class=\"wp-image-307183\" width=\"843\" height=\"562\" title=\"Protein u prahu smatra se kraljem obitelji dodataka prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Sli\u010dno gainerima, glavna prednost proteinskih dodataka je ta \u0161to \u010dine unos ve\u0107ih koli\u010dina ovog klju\u010dnog makronutrijenta brzim i prakti\u010dnim. Tr\u017ei\u0161te vrvi \u0161irokim rasponom proteinskih dodataka iz razli\u010ditih izvora koji se mogu pohvaliti razli\u010ditim svojstvima. Op\u0107enito, <strong>jedna porcija proteina u prahu sadr\u017ei oko 20 \u2013\u2060 27 g proteina<\/strong>. Proteinski dodatak mo\u017eete koristiti bilo kada tijekom dana, kada trebate napuniti svoje tijelo kvalitetnim proteinima. Kako biste bili sigurni da ste odabrali pravu vrstu dodatka prehrani za sebe, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/koji-protein-izabrati-koncentrat-od-sirutke-izolat-ili-hidrolizat\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" class=\"ek-link\"><strong> Kako odabrati pravi proteinski dodatak prehrani? Koncentrat sirutke, izolat ili hidrolizat?<\/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=\"is-style-default wp-block-heading\" id=\"3-kreatin\">3. Kreatin<\/h3>\n\n\n\n<p>Jo\u0161 jedan popularan dodatak prehrani je <a href=\"https:\/\/gymbeam.hr\/kreatin\" class=\"ek-link\">kreatin<\/a>. Njegova glavna zada\u0107a je <strong>pomo\u0107i va\u0161im mi\u0161i\u0107ima da proizvedu energiju potrebnu za zahtjevan trening<\/strong>, bilo da se radi o dizanju te\u0161kih utega ili intenzivnom treningu. Na taj na\u010din pridonosi procesu izgradnje mi\u0161i\u0107a. Kreatin dolazi u razli\u010ditim oblicima koji se donekle <strong>razlikuju po sastojcima i topljivosti<\/strong>. Najintenzivnije prou\u010davana vrsta je <a href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat-gymbeam.html\" class=\"ek-link\"><strong>monohidrat<\/strong><\/a><strong>, koji se tako\u0111er smatra naju\u010dinkovitijim. <\/strong>Preporu\u010deni unos kreatina kre\u0107e se<strong> izme\u0111u 3 i 5 grama dnevno, <\/strong>dugotrajno, bez potrebe za pauzama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako razmi\u0161ljate o kori\u0161tenju kreatina u svojoj prehrani, svakako pogledajte na\u0161 \u010dlanak o tome <a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/\" class=\"ek-link\"><strong>Kako odabrati najbolji dodatak prehrani s kreatinom?<\/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\" id=\"6-drzite-se-svog-plana-treninga\"><span class=\"ez-toc-section\" id=\"6_Drzite_se_svog_plana_treninga\"><\/span>6. Dr\u017eite se svog plana treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovdje mnogi ljudi imaju tendenciju i\u0107i u ekstreme. Ili posje\u0107uju teretanu samo dva puta tjedno i o\u010dekuju da \u0107e izgraditi mi\u0161i\u0107e poput samog Thora, ili se previ\u0161e motiviraju da provode sate u teretani svaki dan. Nijedno od ovoga ne\u0107e funkcionirati onako kako \u017eelite. Studije pokazuju da bi idealno trebalo vje\u017ebati<strong> 3 do 5 puta tjedno za optimalne rezultate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uvijek planirajte svoje treninge kao da su prioritetni poslovni sastanci. Naravno, va\u0161a vremenska ograni\u010denja su zna\u010dajan faktor, a vje\u017ebanje \u201csamo\u201d tri puta tjedno ne\u0107e pokvariti va\u0161e rezultate. U idealnom slu\u010daju, trebali biste<strong> kombinirati velike i male mi\u0161i\u0107ne skupine <\/strong>unutar jedne sesije i redovito ih izmjenjivati, vje\u017ebaju\u0107i svaku mi\u0161i\u0107nu skupinu u prosjeku svaka tri dana. Ako su va\u0161i treninzi usmjereni na cijelo tijelo, mo\u017eete ih raditi npr. u ponedjeljak, srijedu i petak. U slu\u010daju da svoje treninge dijelite na dane mi\u0161i\u0107ne skupine, svaki tjedan izmjenjujte dva treninga za gornji i jedan za donji dio tijela.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/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\/2021\/11\/Outfit-5-1124x750.jpg\" alt=\"Dr\u017eite se svog plana treninga\" class=\"wp-image-307207\" width=\"843\" height=\"563\" title=\"Dr\u017eite se svog plana treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Va\u0161 plan treninga je u kona\u010dnici va\u0161a vlastita odluka, a svatko je druga\u010diji. Ako \u017eelite saznati vi\u0161e pojedinosti o ovoj temi, pro\u010ditajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" class=\"ek-link\"> <strong>Kako slo\u017eiti u\u010dinkovit plan treninga \u2013 savjeti, vje\u017ebe i naj\u010de\u0161\u0107e gre\u0161ke.<\/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\" id=\"7-koristite-slozene-vjezbe-u-svojoj-rutini-treninga\"><span class=\"ez-toc-section\" id=\"7_Koristite_slozene_vjezbe_u_svojoj_rutini_treninga\"><\/span>7. Koristite slo\u017eene vje\u017ebe u svojoj rutini treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161 plan treninga treba uklju\u010divati slo\u017eene vje\u017ebe, poput <strong>\u010du\u010dnjeva, bench-pressa ili mrtvog dizanja<\/strong>, \u010dije pravilno izvo\u0111enje uklju\u010duje <strong>rad nekoliko zglobova u isto vrijeme.<\/strong> \u010cu\u010dnjevi, naprimjer, uklju\u010duju koljena, gle\u017enjeve i kukove. Ostale slo\u017eene vje\u017ebe uklju\u010duju iskorak, dizanje utega, sklekove ili step-upove na klupici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako uklju\u010dite <strong>vi\u0161e mi\u0161i\u0107a<\/strong> u bilo koju odre\u0111enu vje\u017ebu, mo\u017eete <strong>raditi na svakoj mi\u0161i\u0107noj skupini i iskoristiti vrijeme treninga za rast funkcionalne snage i mi\u0161i\u0107nog rasta.<\/strong> Takav pristup je slo\u017eeniji i ima u\u010dinkovitije rezultate od pridr\u017eavanja treninga koji ciljaju samo na izolirane mi\u0161i\u0107ne skupine. U idealnom slu\u010daju, trebali biste kombinirati ove slo\u017eene vje\u017ebe s nizom izoliranih vje\u017ebi mi\u0161i\u0107a. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/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\" id=\"8-odaberite-pravi-intenzitet-i-broj-ponavljanja-za-svoje-treninge\"><span class=\"ez-toc-section\" id=\"8_Odaberite_pravi_intenzitet_i_broj_ponavljanja_za_svoje_treninge\"><\/span>8. Odaberite pravi intenzitet i broj ponavljanja za svoje treninge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>RM (Repetition Maximum) ozna\u010dava <strong>maksimalni intenzitet s kojim ste sposobni izvesti odre\u0111enu vje\u017ebu uz odr\u017eavanje ispravne tehnike<\/strong>. Kada radite trening snage, va\u0161 RM (maksimalna te\u017eina na bu\u010dici ili \u0161ipki) trebao bi se kretati negdje izme\u0111u 60 i 85 %. Kako bi se osigurala maksimalna mi\u0161i\u0107na hipertrofija, tako\u0111er je va\u017eno odrediti ispravan broj ponavljanja. Dobra po\u010detna to\u010dka <strong>je 4 \u2013 12 ponavljanja po seriji sa 60 \u2013 85 % od 1RM.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to otkrijete koja je va\u0161a individualna <strong>vrijednost 1RM<\/strong>, mo\u017eete odabrati odgovaraju\u0107i intenzitet koji \u0107e maksimizirati u\u010dinkovitost svakog treninga. Recimo da va\u0161 bench press RM iznosi 100 kg. To zna\u010di da biste trebali raditi s utezima izme\u0111u 60 \u2013 \u206085 kg i pribli\u017eiti koli\u010dinu ponavljanja do iznemoglosti. Va\u0161a vrijednost 1RM mo\u017ee se odrediti jednostavno <strong>isprobavanjem raznih utega<\/strong> i utvr\u0111ivanjem jeste li sposobni izvesti tehni\u010dki ispravne vje\u017ebe. U idealnom slu\u010daju, mo\u017eete poku\u0161ati odrediti svoj RM u prisutnosti svojeg partnera u teretani koji vam mo\u017ee pomo\u0107i da donesete objektivniju prosudbu o tome je li va\u0161a tehnika ispravna na odre\u0111enoj razini te\u017eine.<\/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\" id=\"kako-izracunati-svoj-priblizni-1rm\">Kako izra\u010dunati svoj pribli\u017eni 1RM<\/h3>\n\n\n\n<p>Internet i literatura o ovoj temi nude nekoliko razli\u010ditih jednad\u017ebi za izra\u010dunavanje va\u0161eg pribli\u017enog 1RM. Evo primjera jedne takve jednad\u017ebe:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>te\u017eina x ponavljanja x 0,0333 + te\u017eina = procijenjeni 1 RM<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To zna\u010di da ako, primjerice, redovito radite \u010du\u010dnjeve s utegom od 100 kg i mo\u017eete posti\u0107i 10 ponavljanja, va\u0161 izra\u010dun vrijednosti 1RM \u0107e izgledati kako slijedi <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>100 x 10 x 0.0333 + 100 = 133 kg<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovu temu dodatno smo istra\u017eili u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" class=\"ek-link\"> <strong>Koliko ponavljanja trebate napraviti ako \u017eelite izgubiti kilograme ili pove\u0107ati 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<h2 class=\"is-style-default wp-block-heading\" id=\"9-koristite-princip-progresivnog-preopterecenja\"><span class=\"ez-toc-section\" id=\"9_Koristite_princip_progresivnog_preopterecenja\"><\/span>9. Koristite princip progresivnog preoptere\u0107enja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon nekog vremena redovite tjelovje\u017ebe, va\u0161e \u0107e se <strong>tijelo progresivno prilago\u0111avati naprezanju<\/strong> koje mu stavljate. Ako niste promijenili svoju rutinu nekoliko mjeseci, va\u0161 bi napredak mogao stagnirati. To mo\u017eete izbje\u0107i tako da promijenite svoj plan treninga i stvorite ja\u010di impuls za daljnji rast mi\u0161i\u0107a. To se posti\u017ee primjenom <a href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/\" class=\"ek-link\"><strong>principa progresivnog preoptere\u0107enja<\/strong><\/a><strong>, koji odre\u0111uje skra\u0107ivanje vremena odmora izme\u0111u serija, odr\u017eavanje mi\u0161i\u0107a pod napeto\u0161\u0107u dulje vrijeme (tj. pove\u0107anje TUT = time under tension, odnosno vrijeme provedeno pod napeto\u0161\u0107u) i pove\u0107anje broja ponavljanja po seriji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U praksi, primjena ovog principa zna\u010di da nastavljate pomicati svoje granice dodavanjem jednog ili dva dodatna ponavljanja u svoj set, ili dodavanjem vi\u0161e utega na bu\u010dice ili \u0161ipku. Princip progresivnog preoptere\u0107enja bio je ispitivan u brojnim studijama. Jedna od njih, iz 2011. godine, promatrala je 83 sudionika u rasponu od 12 tjedana dok su izvodili vje\u017ebe za snagu ruku. Rezultati su pokazali da kori\u0161tenje principa progresivnog preoptere\u0107enja dodavanjem dodatne te\u017eine i ponavljanja poma\u017ee rastu mi\u0161i\u0107a i pove\u0107ava snagu bicepsa i za mu\u0161ke i za \u017eenske sudionike.<\/strong> <span style=\"text-align: inherit\">&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/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\" id=\"10-ne-podcjenjujte-regeneraciju\"><span class=\"ez-toc-section\" id=\"10_Ne_podcjenjujte_regeneraciju\"><\/span>10. Ne podcjenjujte regeneraciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponavljana intenzivna fizi\u010dka izvedba dovodi do <strong>iscrpljivanja mi\u0161i\u0107nog glikogena i razgradnje mi\u0161i\u0107nog tkiva.<\/strong> Rezultat toga je da su va\u0161i mi\u0161i\u0107i o\u0161te\u0107eni te ih je potrebno popraviti i u\u010diniti ve\u0107ima i ja\u010dima. Tu onda nastupa vrijeme regeneracije. Tijekom ovog procesa <strong>iscrpljeni mi\u0161i\u0107i se obnavljaju, a o\u0161te\u0107ena mi\u0161i\u0107na tkiva popravljaju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unato\u010d tome \u0161to je dosta podcijenjena, regeneracija je va\u017ena jednako kao i trening i prehrana. Mi\u0161i\u0107i ne rastu tijekom vje\u017ebanja, ve\u0107 nakon toga, dok ih va\u0161e tijelo regenerira. Zanemarivanje regeneracije mo\u017ee dovesti do ozljeda, ekstremne mi\u0161i\u0107ne upale i drugih neugodnih simptoma pretreniranosti. Ono \u0161to je najva\u017enije, to \u0107e <strong>usporiti va\u0161e napore za maksimalno pove\u0107anje mi\u0161i\u0107a<\/strong>. Osobito je va\u017eno po\u0161tivati svoj plan treninga i ne vje\u017ebati vi\u0161e nego \u0161to je odre\u0111eno u va\u0161em planu. Pobrinite se za kvalitetan san, dobar odmor i \u0161to manje stresa.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u2013\u206019]<\/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\/2021\/11\/image2-1124x750.jpg\" alt=\"Ne podcjenjujte regeneraciju mi\u0161i\u0107a\" class=\"wp-image-307246\" width=\"843\" height=\"563\" title=\"Ne podcjenjujte regeneraciju mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2.jpg 1999w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ovu temu dodatno smo istra\u017eili u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" class=\"ek-link\"><strong>Najbolje regeneracijske tehnike za ubla\u017eavanje umora nakon treninga i upale 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<p>Jedna od mnogih metoda koje mogu pove\u0107ati va\u0161u u\u010dinkovitost treninga i rast mi\u0161i\u0107a je kori\u0161tenje takozvane &#8220;deload&#8221; faze treninga. Princip koji stoji iza toga je da privremeno <strong>smanjite intenzitet treninga na otprilike polovicu uobi\u010dajenog<\/strong>. Ova faza mo\u017ee do\u0107i svakih <strong>4 do 8 tjedana<\/strong>. To mo\u017ee pridonijeti prilagodbi koja se o\u010dituje pove\u0107anjem snage i rastom mi\u0161i\u0107a.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/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\" id=\"zakljucak\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proces dobivanja mi\u0161i\u0107ne mase zahtijeva vrijeme, kao i sve ostalo u \u017eivotu \u0161to je vrijedno va\u0161eg truda. Ne zaboravite <strong>biti strpljivi<\/strong> i <strong>po\u0161tivati neka osnovna u\u010dinkovita na\u010dela<\/strong>. Pobrinite se da uvijek imate dovoljno energije koja \u0107e potaknuti va\u0161e tijelo, posebno kada radite. To je jedini na\u010din da se maksimalno iskoristi potencijal svakog treninga. Imajte na umu va\u017enost <strong>dovoljnog unosa proteina, dosljednog vje\u017ebanja i pomicanja granica, progresivnog preoptere\u0107enja te dovoljno vremena i prostora za regeneraciju mi\u0161i\u0107a<\/strong>. Vjerujemo da su vas na\u0161i savjeti nau\u010dili ne\u010demu novom i da \u0107e vam pomo\u0107i da podignete svoje napore na sljede\u0107u razinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako vi pristupate izgradnji mi\u0161i\u0107ne mase? Koje tehnike su se pokazale najboljima za vas, a koje biste preporu\u010dili drugima? Ako vam se svidio ovaj \u010dlanak, cijenit \u0107emo svako njegovo dijeljenje kako bi ovi savjeti za u\u010dinkovito pove\u0107anje mi\u0161i\u0107a mogli do\u0107i i do va\u0161ih prijatelja.<\/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-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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako brzo dobiti mi\u0161i\u0107e? Pogledajte na\u0161e u\u010dinkovite savjete koji \u0107e vam pomo\u0107i da maksimalno pove\u0107ate svoje napore za stjecanje mi\u0161i\u0107ave figure.<\/p>\n","protected":false},"author":120,"featured_media":307266,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,6272,7184,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-338748","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-proteini-hr","10":"tag-rast-misicne-mase-hr","11":"tag-trening-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 savjeta o prehrani i treningu za maksimalan rast mi\u0161i\u0107a - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako brzo dobiti mi\u0161i\u0107e? 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Pogledajte na\u0161e u\u010dinkovite savjete koji \u0107e vam pomo\u0107i da maksimalno pove\u0107ate svoje napore za stjecanje mi\u0161i\u0107ave figure.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-03T15:09:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-03T15:27:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2016\/04\/Dizajn-bez-nazvu.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"10 savjeta o prehrani i treningu za maksimalan rast mi\u0161i\u0107a\",\"datePublished\":\"2022-02-03T15:09:59+00:00\",\"dateModified\":\"2022-02-03T15:27:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\"},\"wordCount\":3611,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/04\/Dizajn-bez-nazvu.png\",\"keywords\":[\"prehrana\",\"proteini\",\"rast mi\u0161i\u0107ne mase\",\"trening\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\",\"name\":\"10 savjeta o prehrani i treningu za maksimalan rast mi\u0161i\u0107a - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/04\/Dizajn-bez-nazvu.png\",\"datePublished\":\"2022-02-03T15:09:59+00:00\",\"dateModified\":\"2022-02-03T15:27:58+00:00\",\"description\":\"Kako brzo dobiti mi\u0161i\u0107e? 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