{"id":386439,"date":"2022-08-15T15:28:30","date_gmt":"2022-08-15T13:28:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386439"},"modified":"2025-09-26T13:54:44","modified_gmt":"2025-09-26T11:54:44","slug":"je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/","title":{"rendered":"Je li bolje piti proteinski shake s vodom ili mlijekom?"},"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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#Sto_je_protein_u_prahu_i_zasto_ga_koristiti\" title=\"\u0160to je protein u prahu i za\u0161to ga koristiti?\">\u0160to je protein u prahu i za\u0161to ga koristiti?<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#S_cime_biste_trebali_pomijesati_protein_u_prahu\" title=\"S \u010dime biste trebali pomije\u0161ati protein u prahu?\">S \u010dime biste trebali pomije\u0161ati protein u prahu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#Razlike_izmedu_proteina_u_prahu_pomijesanog_s_vodom_ili_mlijekom\" title=\"Razlike izme\u0111u proteina u prahu pomije\u0161anog s vodom ili mlijekom\">Razlike izme\u0111u proteina u prahu pomije\u0161anog s vodom ili mlijekom<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#1_Probavljivost\" title=\"1. Probavljivost\">1. Probavljivost<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#2_Apsorpcija\" title=\"2. Apsorpcija\">2. Apsorpcija<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#3_Okus\" title=\"3. Okus\">3. Okus<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#4_Energetska_vrijednost\" title=\"4. Energetska vrijednost\">4. Energetska vrijednost<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#5_Dosljednost\" title=\"5. Dosljednost\">5. Dosljednost<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#Uz_sto_piti_proteine_u_odnosu_na_svoj_cilj\" title=\"Uz \u0161to piti proteine u odnosu na svoj cilj?\">Uz \u0161to piti proteine u odnosu na svoj cilj?<\/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\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Postoje sli\u010dni argumenti o tome je li <strong>bolje mije\u0161ati proteine s vodom ili mlijekom<\/strong> kao i o stavljanju ananasa na pizzu. Svaka strana ima svoju istinu iza koje stoji i nema ako, ali ili mo\u017eda. Stoga \u0107emo u dana\u0161njem \u010dlanku pobli\u017ee pogledati kako se proteini sirutke pona\u0161aju u razli\u010ditim napitcima i ne\u0107emo razo\u010darati prilikom savjetovanja o tome je li bolje proteine mije\u0161ati s mlijekom ili vodom.<\/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_je_protein_u_prahu_i_zasto_ga_koristiti\"><\/span>\u0160to je protein u prahu i za\u0161to ga koristiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein u prahu je dodatak prehrani koji spada u <strong>koncentrirane izvore proteina.<\/strong> Osoba bi trebala jesti otprilike <strong>0,8 &#8211; 2 g proteina<\/strong> po kilogramu TM (tjelesne mase) svaki dan, ovisno o dobi, zdravstvenom stanju i koli\u010dini tjelesne aktivnosti. Za prosje\u010dnu osobu od 70 kg to je 56 &#8211; 140 g dnevno. Proteini igraju va\u017enu ulogu u tijelu. Neophodni su za <strong>rast mi\u0161i\u0107a i za\u0161titu mi\u0161i\u0107a od tro\u0161enja energije<\/strong>. Osim toga, oni tako\u0111er poma\u017eu u <strong>smanjenju gladi i \u017eelje za slatkim,<\/strong> \u0161to mo\u017ee podr\u017eati mr\u0161avljenje. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dana\u0161njem \u010dlanku \u0107emo se osvrnuti na mije\u0161anje proteina s kravljim mlijekom i vodom. Konkretno, usredoto\u010dit \u0107emo se na <strong>proteine sirutke<\/strong> koji se tako\u0111er proizvode od mlijeka, pa se izravno poti\u010du na mije\u0161anje s ovom teku\u0107inom. Protein sirutke ima povoljan <strong>spektar aminokiselina i ukupni profil sastojaka<\/strong>. To je i razlog za\u0161to je to za mnoge ljude najbolja opcija me\u0111u proteinima. Ako se netko odlu\u010dio za druge vrste proteina, poput <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>onih na biljnoj bazi<\/strong><\/a>, nije uobi\u010dajeno da bi ih onda po\u017eelio mije\u0161ati s kravljim mlijekom. Niti bi ga vjerojatno poku\u0161ali pomije\u0161ati s <strong><a href=\"https:\/\/gymbeam.hr\/colla-pinkbeastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">kolagenom s okusom naran\u010de<\/a><\/strong>, for naprimjer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o razli\u010ditim vrstama proteina, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati pravi protein za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28683,28936,8059,6939,49360,28134,28689,8665,28702,42850,30271,28693,46201,48496,55681,55699,48508,404,5598\" ><\/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=\"S_cime_biste_trebali_pomijesati_protein_u_prahu\"><\/span>S \u010dime biste trebali pomije\u0161ati protein u prahu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne mo\u017eemo jednostavno re\u0107i da je jedna kombinacija proteina u prahu i teku\u0107ine bolja ili lo\u0161ija. Svaka od njih ima svoje specifi\u010dnosti, pa je stoga prikladnija za razli\u010dite situacije. Stoga je uvijek va\u017eno <strong>sagledati kontekst<\/strong> kada i za\u0161to \u017eelite popiti svoj proteinski shake. Jednako tako, ako \u0107ete ga pomije\u0161ati s nemasnim, polumasnim ili punomasnim mlijekom, to \u0107e utjecati na kona\u010dna svojstva proteinskog shakea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajmo svojstva proteinskog shakea s mlijekom ili vodom kako bismo lak\u0161e zaklju\u010dili za kojom kombinacijom trebate posegnuti.<\/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=\"Razlike_izmedu_proteina_u_prahu_pomijesanog_s_vodom_ili_mlijekom\"><\/span>Razlike izme\u0111u proteina u prahu pomije\u0161anog s vodom ili mlijekom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kombiniranjem proteina u prahu s mlijekom ili vodom dobivaju se dva razli\u010dita napitka koja imaju razli\u010dita svojstva. \u0160to ih \u010dini druga\u010dijima?<\/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_Probavljivost\"><\/span>1. Probavljivost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probava je proces tijekom kojeg se hranjive tvari kemijski razgra\u0111uju u tijelu. Apsorpcija zatim uklju\u010duje prolaz tih tvari kroz crijevnu stijenku. \u0160to se ti\u010de probavljivosti, o\u010diti pobjednik su proteini s vodom, koje \u0107e va\u0161e tijelo <strong>probaviti br\u017ee<\/strong> nego s mlijekom. \u0160to se ti\u010de probave, treba spomenuti osobe koje su intolerantne na laktozu pa njihov organizam <strong>ne mo\u017ee probaviti mlije\u010dne \u0161e\u0107ere.<\/strong> Za njih je prikladno koristiti samo <a href=\"https:\/\/gymbeam.hr\/proteinski-izolati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izolat<\/a> ili <a href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hidrolizat<\/a> sirutke i promatrati kako tijelo na njih reagira. U isto vrijeme, mije\u0161anje proteina u prahu s vodom idealno je za izbjegavanje pote\u0161ko\u0107a povezanih s mlijekom. Alternativno, opcija mo\u017ee biti mije\u0161anje s biljnim mlijekom ili mlijekom bez laktoze. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S \u010dime mije\u0161ati proteine u smislu probavljivosti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein koji se najbolje apsorbira pomije\u0161an je s vodom.<\/strong><\/li>\n\n\n\n<li>Ako imate problema s probavom laktoze, koristite samo <strong>izolat ili hidrolizat<\/strong> proteina sirutke i pomije\u0161ajte ga s vodom. Mo\u017eete ga zamijeniti sve ili dio s biljnim mlijekom ili mlijekom bez laktoze, no napitak <strong>\u0107e se dulje probavljati.<\/strong><\/li>\n\n\n\n<li>Kombinacija proteina i mlijeka idealna je ako ne\u0107ete jesti dulje vrijeme i ne smeta vam \u0161to <strong>\u0107e tijelu trebati vi\u0161e vremena da probavi<\/strong> napitak. Tipi\u010dan primjer bi bio pijenje proteina s mlijekom prije spavanja. Za te je prilike idealan primjerice, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>micelarni kazein<\/strong><\/a>, koji se \u010desto naziva i no\u0107nim proteinom.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/06\/DSC05496-749x1124.jpg\" alt=\"Razlike izme\u0111u proteina pomije\u0161anog s vodom i proteina s mlijekom\" class=\"wp-image-379080\" title=\"Razlike izme\u0111u proteina pomije\u0161anog s vodom i proteina s mlijekom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC05496-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC05496-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC05496-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC05496-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC05496-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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=\"2_Apsorpcija\"><\/span>2. Apsorpcija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Apsorpcija je proces kojim tvari prolaze kroz crijevnu stijenku u krv, gdje putuju do ciljanih mjesta. S ove to\u010dke gledi\u0161ta, pobjednik u pogledu <strong>brzine je dakle protein s vodom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U proizvodnji proteina sirutke, kona\u010dnom prahu se oduzimaju proteini kazein, ve\u0107ina masti i mo\u017eda \u010dak i laktoza, \u0161to se posebno odnosi na izolat i hidrolizat sirutke. Ako biste protein sirutke pomije\u0161ali s mlijekom, te <strong>bi se komponente u manjoj mjeri vratile<\/strong>, \u0161to bi onda imalo negativan u\u010dinak na njihovu apsorpciju. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To nije povoljno pogotovo nakon treninga kada \u017eelite da <strong>proteini \u0161to prije do\u0111u do mi\u0161i\u0107a<\/strong> i pomognu u oporavku o\u0161te\u0107enih mi\u0161i\u0107nih vlakana. Me\u0111utim, sporija apsorpcija kada se pomije\u0161a s mlijekom nije va\u017ena ako proteine ne pijete nakon vje\u017ebanja, <strong>ve\u0107 bilo kada tijekom dana kao me\u0111uobrok.<\/strong> Zasitno je zahvaljuju\u0107i mlijeku i ne\u0107ete tako brzo ogladnjeti.<span style=\"color: #ff6600\"> [5]<\/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\">S \u010dime mije\u0161ati proteine kada je rije\u010d o apsorpciji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein s vodom se bolje i br\u017ee apsorbira.<\/strong> To ga \u010dini jednim od idealnih napitaka nakon treninga.<\/li>\n\n\n\n<li>Protein s mlijekom se apsorbira sporije. Stoga je to napitak koji je idealan kao me\u0111uobrok u bilo koje doba dana.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Okus\"><\/span>3. Okus<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to se ti\u010de okusa, ne mo\u017eemo op\u0107enito re\u0107i \u0161to je bolje ili lo\u0161ije. Svi imamo razli\u010dite preferencije, pa svi volimo ne\u0161to druga\u010dije. Tako\u0111er <strong>dosta ovisi o okusu proteina koji imate<\/strong>. Osobno, me\u0111utim, smatram da <strong>proteini pomije\u0161ani s kravljim ili \u010dak biljnim mlijekom<\/strong> imaju<strong> bolji okus<\/strong> nego s vodom. Ali ako vi\u0161e volite unos proteina s vodom, samo naprijed.<\/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\">S \u010dime mije\u0161ati proteine kada je rije\u010d o okusu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osobno sam se \u010desto susreo s mi\u0161ljenjem da je <strong>protein bolji kada se pomije\u0161a s mlijekom<\/strong>, s \u010dime se sla\u017eem.<\/li>\n\n\n\n<li>No, ako netko nije ljubitelj mlije\u010dnih napitaka, a <strong>preferira proteine pomije\u0161ane s vodom<\/strong>, napitak mo\u017ee pripremiti i na ovaj na\u010din.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/06\/pije-protein-1124x749.jpg\" alt=\"Imaju li proteini bolji okus s mlijekom ili vodom?\" class=\"wp-image-379098\" style=\"width:843px;height:562px\" title=\"Imaju li proteini bolji okus s mlijekom ili vodom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/pije-protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/pije-protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/pije-protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/pije-protein-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Energetska_vrijednost\"><\/span>4. Energetska vrijednost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda vas ne\u0107e iznenaditi da se <strong>kalorijska vrijednost proteinskog shakea razlikuje kada se mije\u0161a s razli\u010ditim teku\u0107inama<\/strong>. Ako, primjerice, poku\u0161avate smr\u0161avjeti i prioritet vam je <strong>u\u0161tedjeti \u0161to vi\u0161e kalorija<\/strong>, onda \u0107e proteinski shake s vodom biti o\u010dit izbor. Me\u0111utim, imajte na umu da \u0107e se protein tako\u0111er br\u017ee probaviti i apsorbirati. Ako ga pomije\u0161ate s mlijekom, va\u0161 \u0107e se unos kalorija pove\u0107ati, <strong>vrijeme probave \u0107e biti dulje i mo\u017eda \u0107ete se dulje osje\u0107ati sitima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bismo vam dali bolju predod\u017ebu o tome kako se pribli\u017ena kalorijska vrijednost i omjer makronutrijenata proteinskog shakea mijenja kada se pomije\u0161a s razli\u010ditim teku\u0107inama, imamo nekoliko konkretnih primjera.<strong> Uvijek \u0107e to biti slu\u010daj kombiniranja 30 g <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey<\/a> proteina s 250 ml vode ili mlijeka.<\/strong><\/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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Napitak<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein s vodom<\/td><td class=\"has-text-align-center\" data-align=\"center\">114 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein s mlijekom niske masno\u0107e (0,5 %)<\/td><td class=\"has-text-align-center\" data-align=\"center\">198 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein s obranim mlijekom (1,5 %)<\/td><td class=\"has-text-align-center\" data-align=\"center\">230 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein s punomasnim mlijekom (3,5 %)<\/td><td class=\"has-text-align-center\" data-align=\"center\">275 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Iz gornje tablice se vidi da protein pomije\u0161an s poluobranim mlijekom ima <strong>2 puta vi\u0161e kcal<\/strong> u usporedbi s proteinom s vodom. U slu\u010daju proteina s punomasnim mlijekom, kalorijska vrijednost je otprilike <strong>2,5 puta ve\u0107a u odnosu na proteine s vodom<\/strong>. Dakle, na vama je da razmislite \u0161to \u0107ete unijeti u vrijeme kalorijskog deficita. Ali uvijek imajte na umu da je va\u017ean <strong>ukupni dnevni unos<\/strong>. Lako se mo\u017ee dogoditi da i kod mr\u0161avljenja proteini s punomasnim mlijekom stanu u va\u0161 unos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne znate koliko pojedina\u010dnih makronutrijenata i ukupnih kalorija trebate pojesti dnevno da biste postigli svoj cilj, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na\u0161 online kalkulator energetskog unosa <\/strong><\/a><strong>pomo\u0107i \u0107e vam <\/strong>izra\u010dunati sve.<\/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\">S \u010dime mije\u0161ati proteine kada je rije\u010d o kalorijskoj vrijednosti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako <strong>smanjujete energetski unos,<\/strong> bit \u0107e vam bolje da pomije\u0161ate<strong> proteine s vodom,<\/strong> \u0161to ne\u0107e dodati dodatne kalorije.<\/li>\n\n\n\n<li>U slu\u010daju da se poku\u0161avate udebljati i borite se da pojedete pravu koli\u010dinu hrane, <strong>proteini s punomasnim mlijekom savr\u0161en su na\u010din da lako unesete vi\u0161e kalorija.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/06\/IMG_20210523_123025-1-1124x744.jpg\" alt=\"S \u010dime mije\u0161ati proteine kada je rije\u010d o kalorijskoj vrijednosti?\" class=\"wp-image-379116\" style=\"width:843px;height:558px\" title=\"S \u010dime mije\u0161ati proteine kada je rije\u010d o kalorijskoj vrijednosti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_20210523_123025-1-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_20210523_123025-1-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_20210523_123025-1-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_20210523_123025-1-2048x1355.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Dosljednost\"><\/span>5. Dosljednost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dudite li za <strong>ukusnim i kremastim proteinskim napitkom?<\/strong> Onda su proteini s mlijekom bolji izbor za vas. Imaju ve\u0107u gusto\u0107u od vode i tako \u0107e vam pomo\u0107i da postignete \u017eeljenu konzistenciju. \u0160to manje mlijeka koristite,<strong> shake \u0107e biti gu\u0161\u0107i.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dna kremasta konzistencija mo\u017ee se posti\u0107i s nekim proteinima kada se pomije\u0161aju s vodom. U usporedbi s proteinom sirutke, micelarni kazein mo\u017ee stvoriti prirodno gu\u0161\u0107i napitak. Me\u0111utim, ne\u0107ete pogrije\u0161iti ako odaberete protein koji sadr\u017ei guar ili <a href=\"https:\/\/gymbeam.hr\/ksantan-guma-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ksantan gumu<\/strong><\/a>, koji mogu pomo\u0107i u stvaranju kremaste, guste konzistencije. Ne brinite oko ovih sastojaka, oni nisu opasni. Guar guma se proizvodi od zrna guara biljke <em>Cyamopsis tetragonoloba<\/em>. Ksantan guma je polisaharid koji nastaje fermentacijom bakterije <em>Xanthomonas campestris<\/em>. Oba se aditiva pojavljuju <strong>u stvarno malim koli\u010dinama u proteinu<\/strong>, tako da se ne morate brinuti da \u0107e smanjiti njegovu kvalitetu.<\/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\">S \u010dime mije\u0161ati proteine kada je rije\u010d o konzistenciji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Upotrebom iste koli\u010dine teku\u0107ine dobit \u0107ete<strong> kremastiji protein s mlijekom.<\/strong><\/li>\n\n\n\n<li><strong>Micelarni kazein<\/strong> tako\u0111er op\u0107enito daje kremastiju konzistenciju.<\/li>\n\n\n\n<li>Ako \u017eelite kremastu konzistenciju, potra\u017eite <strong>proteine s dodatkom guar ili ksantan gume.<\/strong><\/li>\n\n\n\n<li>\u0160to manje teku\u0107ine koristite, to \u0107e <strong>konzistencija biti gu\u0161\u0107a i kremastija.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/06\/DSC06604-1124x751.jpg\" alt=\"S \u010dime mije\u0161ati proteine kada je rije\u010d o konzistenciji?\" class=\"wp-image-379131\" style=\"width:843px;height:563px\" title=\"S \u010dime mije\u0161ati proteine kada je rije\u010d o konzistenciji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC06604-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC06604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC06604-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/DSC06604-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uz_sto_piti_proteine_u_odnosu_na_svoj_cilj\"><\/span>Uz \u0161to piti proteine u odnosu na svoj cilj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Cilj<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Prikladnije kombinacije<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Smanjenje unosa kalorija<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein s vodom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u0107anje unosa kalorija<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteini s mlijekom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maksimalna zasi\u0107enost na du\u017ei vremenski period (obi\u010dno preko no\u0107i)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteini s mlijekom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brza probavljivost<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein s vodom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dobro probavljiv za osobe s intolerancijom na laktozu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein (izolat ili hidrolizat sirutke) s vodom ili biljnim mlijekom bez laktoze<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brzi po\u010detak procesa oporavka nakon treninga<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein s vodom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stvaranje ukusnog i kremastog napitka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteini s mlijekom<\/td><\/tr><\/tbody><\/table><\/figure>\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>Kao \u0161to vidite i sami,<strong> ne postoji jedan pravi odgovor<\/strong> na pitanje je li bolje piti proteine s vodom ili mlijekom. Razli\u010dite situacije zahtijevaju razli\u010dita rje\u0161enja. Isto tako, razli\u010diti ljudi imaju razli\u010dite potrebe. Zato je uvijek va\u017eno razmisliti o tome <strong>koji je va\u0161 cilj i \u0161to o\u010dekujete od proteina u odre\u0111enom slu\u010daju<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tada bi mo\u017eda bilo prikladnije odabrati odre\u0111enu teku\u0107inu u skladu s time. Me\u0111utim, imajte na umu da \u0107e proteini, bilo s mlijekom ili vodom, \u010diniti samo manji dio va\u0161eg dnevnog kalorijskog unosa. A <strong>koju teku\u0107inu koristite vi\u0161e je sporedan detalj<\/strong> i nema toliki utjecaj na va\u0161e ukupne rezultate. Stoga se usredoto\u010dite na to da <strong>osigurate da imate dovoljno potrebnih proteina u ukupnoj prehrani,<\/strong> a zatim poradite na ovim malim detaljima.<\/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 u svojem krugu prijatelja tko se boji mije\u0161anja proteina s mlijekom? Podijelite ovaj \u010dlanak s njima kako bi saznali da se ne moraju bojati ove kombinacije.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/night-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNight 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","protected":false},"excerpt":{"rendered":"<p>Trebate li mije\u0161ati protein u prahu s vodom ili mlijekom? To je pitanje koje je podijelilo dru\u0161tvo. Danas \u0107emo pobli\u017ee pogledati koja svojstva imaju ovi napitci. Zahvaljuju\u0107i tome saznat \u0107ete \u0161to ima vi\u0161e prednosti.<\/p>\n","protected":false},"author":100,"featured_media":379171,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7352,7124,6272],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386439","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-prehrana-hr","10":"tag-protein-u-prahu-hr","11":"tag-proteini-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>Je li bolje piti proteinski shake s vodom ili mlijekom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li bolje piti proteine s vodom ili mlijekom? 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