{"id":390149,"date":"2022-08-29T11:09:50","date_gmt":"2022-08-29T09:09:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390149"},"modified":"2022-10-05T12:02:32","modified_gmt":"2022-10-05T10:02:32","slug":"kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/","title":{"rendered":"Kofein pred vadbo: funkcije, koristi, tveganja in odmerjanje"},"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.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/#Kje_vse_lahko_najdemo_kofein\" title=\"Kje vse lahko najdemo kofein?\">Kje vse lahko najdemo kofein?<\/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.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/#Kaksne_ucinke_ima_kofein_na_telo\" title=\"Kak\u0161ne u\u010dinke ima kofein na telo?\">Kak\u0161ne u\u010dinke ima kofein na telo?<\/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.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/#Pet_koristi_uzivanja_kofeina_pred_vadbo\" title=\"Pet koristi u\u017eivanja kofeina pred vadbo\">Pet koristi u\u017eivanja kofeina pred vadbo<\/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.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/#Pet_slabosti_uzivanja_kofeina_pred_vadbo\" title=\"Pet slabosti u\u017eivanja kofeina pred vadbo\">Pet slabosti u\u017eivanja kofeina pred vadbo<\/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.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/#Priporoceni_odmerek_kofeina\" title=\"Priporo\u010deni odmerek kofeina\">Priporo\u010deni odmerek kofeina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kofein je verjetno najbolj raz\u0161irjeno po\u017eivilo na svetu. V obliki sve\u017ee skuhane kave, \u010daja ali preko prehranskih dopolnil ga u\u017eivamo zjutraj, \u010dez dan, mnogi pa ga imamo radi pred treningom. Ne samo, da nas pred njim dobro okrep\u010da, ampak ima tudi \u0161tevilne druge koristi, kot sta podpora <strong>\u0161portne zmogljivosti in pomo\u010d pri huj\u0161anju.<\/strong>&nbsp;Ne smemo pa pozabiti, da je kofein dober slu\u017eabnik, a tudi slab gospodar. Z njim so povezana nekatera tveganja, ki lahko negativno vplivajo na na\u0161o u\u010dinkovitost in zdravje. Zato je pomembno, da spremljamo njegov vnos in ga znamo pravilno uporabljati.<\/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=\"Kje_vse_lahko_najdemo_kofein\"><\/span>Kje vse lahko najdemo kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najbolj znani naravni vir kofeina so nedvomno &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kavna zrna<\/strong><\/a>, iz katerih pripravljamo espresso, filter kavo in druge kavne napitke.&nbsp;<strong>\u010cajni listi,<\/strong>&nbsp;zlasti&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-zeleni-caj-sencha-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zeleni \u010daj<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-matcha-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">matcha<\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-yerba-mate-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">yerba mate<\/a>, prav tako vsebujejo ta stimulans. Kofein se v svoji naravni obliki nahaja tudi v &nbsp;<a href=\"https:\/\/gymbeam.si\/bio-kakavova-zrna-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kakavovih zrnih<\/strong><\/a>. \u010ce potrebujete spremembo, poskusite kavo zamenjati za skodelico&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-kakav-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kakava<\/strong><\/a>&nbsp;ali majhen kvadratek kakovostne temne \u010dokolade. Vendar pri\u010dakujte, da boste zau\u017eili manj kofeina kot s kavo.&nbsp;[1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omeniti velja tudi&nbsp;<a href=\"https:\/\/gymbeam.si\/guarana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gvarano<\/strong><\/a>&nbsp;ali kola oreh, ki ga lahko najdemo v izvirnem receptu za svetovno znano Coca-Colo. Slednja \u0161e danes vsebuje kofein, v pestri ponudbi limonad pa je \u0161e veliko drugih, ki ga imajo v svojih sestavi. Dodajajo ga tudi prehranskim dopolnilom, ki jih obi\u010dajno jemljemo pred in med \u0161portno aktivnostjo. Sem uvr\u0161\u010damo, na primer,&nbsp;<a href=\"https:\/\/gymbeam.si\/pre-workout-stimulant-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>predvadbena<\/strong><\/a>&nbsp;dopolnila ali&nbsp;<strong>energijske <\/strong><a href=\"https:\/\/gymbeam.si\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>napitke<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/energy-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>shote<\/strong><\/a>&nbsp;<strong>ali gele.<\/strong>&nbsp;[1]<\/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.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg\" alt=\"Kava pred vadbo\" class=\"wp-image-386773\" width=\"843\" height=\"562\" title=\"Kava pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_ucinke_ima_kofein_na_telo\"><\/span>Kak\u0161ne u\u010dinke ima kofein na telo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1.\tZmanj\u0161uje utrujenost in dopolnjuje energijo<\/h3>\n\n\n\n<p>Mnogi si sploh ne moremo predstavljati, da bi \u0161li na trening, ne da bi spili sve\u017e espresso. To jemljemo kot ritual, ki nas po\u017eivi in spravi v pravo razpolo\u017eenje. Toda, kaj je pravi razlog za po\u017eivljajo\u010d u\u010dinek kofeina? Njegov glavni mehanizem delovanja je <strong>edinstvena sposobnost vezave na adenozinske receptorje.<\/strong>&nbsp;S tem jih blokira in tako omeji delovanje adenozina, ki je zasnovan tako, da nas pomirja, povzro\u010da ob\u010dutek spro\u0161\u010denosti, zaspanosti in utrujenosti. Namesto tega nas kofein naredi <strong>bolj \u010duje\u010de in ob\u010dutimo naval energije,<\/strong>&nbsp;kar je to\u010dno tisto, kar v tistem trenutku potrebujemo. Zato ima kofein \u010dastno mesto v sestavi&nbsp;<a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbenih dopolnil<\/a>.&nbsp;[2]<\/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.\tDobro razpolo\u017eenje in zadovoljstvo<\/h3>\n\n\n\n<p>Pitje kave je povezano tudi z&nbsp;<strong>ob\u010dutkom zadovoljstva in dobre volje.<\/strong>&nbsp;Ta u\u010dinek je najbr\u017e povezan s potencialno sposobnostjo kofeina, da pove\u010da koli\u010dino receptorjev za dolo\u010dene nevrotransmiterje, kot so dopamin, serotonin ali&nbsp;<a href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a>&nbsp;(gama-aminomaslena kislina). Prav te snovi vplivajo na du\u0161evno stanje in lahko&nbsp;<strong>povzro\u010dijo skoraj evfori\u010dne ob\u010dutke<\/strong>. S\u010dasoma lahko celo za\u010dnemo \u010dutiti \u017eeljo ali potrebo po kavi ob dolo\u010denih urah dneva. \u010ce je ne dobimo, se lahko pojavijo glavoboli, razdra\u017eljivost in drugi ne\u017eeleni simptomi. To je zato, ker je na\u0161e telo \u017ee oblikovalo navado in hrepeni po prijetnih u\u010dinkih kofeina. Ve\u010d kot ga zau\u017eijemo, intenzivnej\u0161i so lahko simptomi po tem, ko ga izpustimo. [2-4]<\/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.\tVe\u010dja \u010duje\u010dnost<\/h3>\n\n\n\n<p>Po zau\u017eitju kofeina se v na\u0161em telesu lahko dvigne raven <strong>hormonov adrenalina in kortizola<\/strong>. To se pozna po <strong>pove\u010dani \u010duje\u010dnosti,<\/strong>&nbsp;hitrej\u0161em sr\u010dnem utripu in bolj\u0161i prekrvavitvi mi\u0161ic. Ka\u017ee se tudi s trenutnim zvi\u0161anjem krvnega tlaka. Vsi ti u\u010dinki imajo lahko svoje pozitivne in tudi negativne strani v smislu \u0161portne zmogljivosti.&nbsp;[3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o u\u010dinkih kave, preberite na\u0161 \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/je-kava-zdrava-7-razlogov-zakaj-bi-ji-morali-dati-priloznost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je kava zdrava? 7 razlogov, zakaj bi ji morali dati prilo\u017enost.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Pet_koristi_uzivanja_kofeina_pred_vadbo\"><\/span>Pet koristi u\u017eivanja kofeina pred vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofein ima svoje stalno mesto v predvadbeni rutini mnogih \u0161portnikov. Dokaz za to je \u0161tudija, ki je ugotovila,&nbsp;<strong>da trije od \u0161tirih vrhunskih \u0161portnikov u\u017eivajo kofein pred treningom ali med njim.<\/strong>&nbsp;Najbr\u017e ne bo dosti manj niti pri rekreativcih, ki se ukvarjajo s \u0161portom le po slu\u017ebi. Kofein v razli\u010dnih oblikah je priljubljen pri vzdr\u017eljivostnih \u0161portnikih in \u0161portnikih mo\u010di, pa tudi pri nogometa\u0161ih in drugih ekipnih \u0161portnikih.&nbsp;[5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimiv podatek je, da je bila ta snov <strong>med letoma 1984 in 2004 na seznamu prepovedanih substanc mednarodnih \u0161portnih organizacij<\/strong>.&nbsp;\u010ce je bila v vzorcu (urina) \u0161portnika koncentracija kofeina vi\u0161ja od 12 \u03bcg\/ml, se je to \u0161telo za doping. To pribli\u017eno ustreza vnosu 10 mg kofeina na 1 kg telesne te\u017ee, kar je precej nad obi\u010dajno priporo\u010denimi vrednostmi. Trenutno \u0161portnikov ne testirajo ve\u010d na kofein, vendar Svetovna protidopin\u0161ka agencija (WADA) \u0161e naprej spremlja njegov vnos in \u0161portnikom svetuje, naj ne presegajo 12 \u03bcg\/ml, \u010de bi se ta tema v prihodnosti ponovno pojavila.&nbsp;[6]<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"830\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg\" alt=\"Koristi u\u017eivanja kofeina pred vadbo\" class=\"wp-image-386788\" title=\"Koristi u\u017eivanja kofeina pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg 830w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-295x400.jpg 295w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1134x1536.jpg 1134w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1512x2048.jpg 1512w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-scaled.jpg 1890w\" sizes=\"auto, (max-width: 830px) 100vw, 830px\" \/><\/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\">1.\tZagotavlja spodbudo pred vadbo<\/h3>\n\n\n\n<p>Skoraj vsakdo potrebuje manj\u0161o ali ve\u010djo spodbudo pred vadbo. Pogosto se zgodi, da se pred na\u010drtovano \u0161portno aktivnostjo po\u010dutimo nekoliko brez energije. Samodejno pose\u017eemo po kofeinu v obliki kave, energijskega napitka ali&nbsp;<a href=\"https:\/\/gymbeam.si\/thor-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbenega stimulansa<\/a> in \u010dakamo na znani stimulativni u\u010dinek. Le-ta se lahko pojavi v nekaj minutah in je najmo\u010dnej\u0161e med <strong>30. in 120. minuto<\/strong> po zau\u017eitju kofeina. Takrat se po\u010dutimo bolj <strong>\u010duje\u010di, motivirani, osredoto\u010deni in bolj pripravljeni<\/strong>&nbsp;na prihajajo\u010de \u0161portne napore.&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi zadosten in kakovosten spanec je klju\u010dnega pomena za visoko \u0161portno zmogljivost. Preberite ve\u010d o tem v na\u0161em \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spanje: Naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob v enem.<\/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\">2.\tBolj\u0161a \u0161portna zmogljivost<\/h3>\n\n\n\n<p>Kofein je z vidika spodbujanja \u0161portne zmogljivosti ena&nbsp;<strong>najbolj raziskanih snovi na svetu.<\/strong>&nbsp;Najpogosteje ga povezujejo z izbolj\u0161anjem zmogljivosti, vendar so \u0161tevilne \u0161tudije potrdile njegove pozitivne u\u010dinke na&nbsp;<strong>mo\u010d, koordinacijo in druge \u0161portne spretnosti.<\/strong>&nbsp;Poleg tega izbolj\u0161uje mo\u017eganske funkcije, kot so&nbsp;<strong>\u010duje\u010dnost, pozornost in reakcijski<\/strong>&nbsp;<strong>\u010das.<\/strong>&nbsp;Gre torej za vsestransko podporno orodje, ki lahko sprinterju pomaga te\u010di hitreje, ko\u0161arkarju natan\u010dneje metati na ko\u0161 ali nogometa\u0161u pozorneje dojemati igro in biti korak pred nasprotnikom.&nbsp;[5-7]<\/p>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pozitiven u\u010dinek kofeina na \u0161portno zmogljivost je predvsem posledica \u017ee omenjenega u\u010dinka na <strong>zmanj\u0161anje utrujenosti<\/strong> oziroma zvi\u0161anje ravni adrenalina, kar lahko pogosto prinese dobesedno nadnaravno zmogljivost.<\/li><li>Prispeva lahko <strong>k bolj\u0161i prekrvavitvi mi\u0161ic, ve\u010dji odpornosti na napor in zaznavanje bole\u010dine.<\/strong><\/li><li>Lahko ima tudi vlogo pri <strong>spodbujanju razgradnje ma\u0161\u010dob v energijo<\/strong>, ki jo je mogo\u010de bolje uporabiti med vadbo.&nbsp;[2]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u0161tudijah so opazili le enoodstotno izbolj\u0161anje. V povpre\u010dju se je pri \u0161portnikih po zau\u017eitju kofeina <strong>vzdr\u017eljivost izbolj\u0161ala za 2-4 % in mo\u010d za 2-7 %.<\/strong> Morda se to zdi malo, a pri \u0161portnikih o uspehu in neuspehu pogosto odlo\u010dajo milisekunde, ki jih lahko pribli\u017eajo osvojitvi medalje.&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/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.\tPodpira topljenje ma\u0161\u010dob in huj\u0161anje<\/h3>\n\n\n\n<p>Kofein lahko&nbsp;<strong>spodbudi ve\u010d kot le na\u0161e misli in mi\u0161ice. Ima celo sposobnost pospe\u0161evanja metabolizma.<\/strong>&nbsp;Zaradi tega lahko njegov vnos pred vadbo povzro\u010di ve\u010djo porabo kalorij, kar je \u0161e posebej dobrodo\u0161lo pri huj\u0161anju. Zaradi svojih u\u010dinkov sodi med&nbsp;<a href=\"https:\/\/gymbeam.si\/termo-topilci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">termogene topilce ma\u0161\u010dob.<\/a><\/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>Najprej nas lahko spodbudi, da vadimo <strong>bolj osredoto\u010deno, bolj celovito, bolj strastno in bolj intenzivno<\/strong>, zaradi \u010desar porabimo ve\u010d energije.<\/li><li>\u0160tudije so pokazale, da kofein vpliva na hormona kateholamina (adrenalin in noradrenalin), ki lahko <strong>pospe\u0161ita metabolizem.<\/strong><\/li><li>Kofein lahko tudi <strong>pove\u010da privzem kisika<\/strong> med vadbo, kar vodi v pove\u010dano porabo kalorij.<\/li><li>Ta snov ima tudi sposobnost<strong>&nbsp;pove\u010dati razgradnjo ma\u0161\u010dob (lipolizo) v energijo,<\/strong>&nbsp;ki se nato porabi za fizi\u010dno gibanje. Zato je u\u010dinek kofeina na topljenje ma\u0161\u010dob najbolj\u0161i v povezavi z vadbo.<\/li><li>Strokovnjaki menijo, da ima vlogo pri pove\u010danju koncentracije cikli\u010dnega adenozin monofosfata (cAMP), ki <strong>aktivira encim lipazo<\/strong>, ki razgrajuje ma\u0161\u010dobe in jih pomaga pretvoriti v uporabno energijo.&nbsp;[2, 8-9]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primeru, da \u017eelite preizkusiti topilec ma\u0161\u010dob in ne veste, kako ga izbrati, preberite na\u0161&nbsp; \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najucinkovitejsi-topilec-mascob-in-kako-ga-uporabiti\/\" class=\"ek-link\"><strong>Kako izbrati naju\u010dinkovitej\u0161i topilec ma\u0161\u010dob in kako ga uporabiti?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg\" alt=\"Kofein in huj\u0161anje\" class=\"wp-image-386823\" width=\"843\" height=\"562\" title=\"Kofein in huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4.\tZmanj\u0161uje utrujenost in bole\u010dine v mi\u0161icah<\/h3>\n\n\n\n<p>Teka\u010di in drugi vzdr\u017eljivostni \u0161portniki, ki se pogosto najve\u010d \u010dasa ukvarjajo s \u0161portom, se med treningi spopadajo z utrujenostjo. Zlahka iz\u010drpajo zaloge energije v obliki glikogena, zaradi \u010desar se jim zmanj\u0161a zmogljivost. Re\u0161itev je u\u017eivanje enostavnih ogljikovih hidratov med vadbo v obliki gelov ali&nbsp;<a href=\"https:\/\/gymbeam.si\/hipotonicni-napitek-rehydrate-1000ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ionskih napitkov<\/a>. K temu lahko prispeva tudi kofein. Med telesno aktivnostjo namre\u010d pomaga razgraditi shranjene ma\u0161\u010dobe v uporaben vir energije, kar lahko privede do <strong>var\u010devanja z glikogenom.<\/strong>&nbsp;Kofein med \u0161portom prav tako pomaga zmanj\u0161ati utrujenost in subjektivno pove\u010dati raven energije, saj zmanj\u0161a aktivnost adenozina in vpliva na \u017eiv\u010dni sistem (O\u017dS).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je dokazano, da <strong>zmanj\u0161uje bole\u010dine v mi\u0161icah med vadbo.<\/strong>&nbsp;To je verjetno posledica njegove sposobnosti, da zavira u\u010dinke adenozina, ki vpliva na signalizacijo bole\u010dine. To nam omogo\u010da, da prenesemo nekoliko ve\u010djo obremenitev oziroma \u010dim dlje ohranimo intenzivnost vadbe.&nbsp;[5, 10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se ukvarjate z vzdr\u017eljivostnimi \u0161porti in i\u0161\u010dete na\u010dine za \u010dim bolj\u0161o obnovo energije in teko\u010dine med dolgim nastopom, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/?p=390079\" class=\"ek-link\"><strong>\u0160portni napitki: Kdaj piti ionski napitek in za katere aktivnosti zadostuje voda?<\/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\">5.\tLa\u017eje obvladovanje zahtevnih ali dolgotrajnih treningov<\/h3>\n\n\n\n<p>Ko zdru\u017eimo vse u\u010dinke kofeina, dobimo klju\u010d, ki nam lahko pomaga <strong>odkleniti naslednjo raven atletskega potenciala.<\/strong>&nbsp;Od prve spodbude, zmanj\u0161evanja utrujenosti in bole\u010dine, se lahko prebijemo do nekoliko zahtevnej\u0161ih ali dalj\u0161ih treningov. Mo\u017eno je tudi, da nam bo vadba nekoliko la\u017eja, kot \u010de pred njo ne bi zau\u017eili kofeina.<\/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.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg\" alt=\"U\u010dinek kofeina na \u0161portno zmogljivost\" class=\"wp-image-386854\" width=\"843\" height=\"562\" title=\"U\u010dinek kofeina na \u0161portno zmogljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pet_slabosti_uzivanja_kofeina_pred_vadbo\"><\/span>Pet slabosti u\u017eivanja kofeina pred vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju o vseh pozitivnih u\u010dinkih se morda zdi, da nam bo kofein pred vadbo prinesel le pozitivne koristi. \u017dal ima tudi on svoja tveganja in ni vedno primeren pred vadbo. Kaj se zgodi, \u010de prese\u017eemo najve\u010dji priporo\u010deni dnevni odmerek, smo bolj ob\u010dutljivi na nanj ali ga zau\u017eijemo ob neprimernem \u010dasu?  <\/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.\tTveganje za motnje spanja<\/h3>\n\n\n\n<p>Kofein na splo\u0161no za\u010dne delovati hitro in njegove u\u010dinke lahko ob\u010dutimo \u017ee v nekaj minutah. Toda potem ostane v na\u0161em telesu precej dolgo. Lahko traja tudi 9,5 ure, preden se popolnoma izlo\u010di.&nbsp;<strong>Pri ve\u010dini ljudi traja od 4 do 6 ur.<\/strong>&nbsp;Tudi \u0161est ur po pitju kave bomo morda te\u017eko sprostili telo, umirili misli in se pripravili na spanje. Tudi \u010de nam uspe zaspati, se lahko pono\u010di zbudimo in verjetno ne bomo spali priporo\u010denih 7 do 9 ur. Lahko tudi zmanj\u0161a koli\u010dino globokega spanca, ki je bistvenega pomena za kakovosten po\u010ditek. Zato se obi\u010dajno priporo\u010da, da se <strong>\u0161est ur pred spanjem izogibate kofeinu<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong>[11-12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave s spancem in se spra\u0161ujete, kako ga izbolj\u0161ati, preberite na\u0161 \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" class=\"ek-link\"><strong>Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec.<\/strong><\/a> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kak\u0161en u\u010dinek ima DNK na razgradnjo kofeina?<\/h4>\n\n\n\n<p>To splo\u0161no priporo\u010dilo ne velja za vse. Morda ste pravkar pomislili na nekoga, ki po ve\u010derji \u0161e vedno pije kavo in spi kot dojen\u010dek. Po drugi strani pa je veliko ljudi, ki lahko kavo ali mo\u010dan zeleni \u010daj spijejo le zjutraj, ker sicer te\u017eko zaspijo.&nbsp;<strong>Razlago tega pojava najdemo v na\u0161i DNK.<\/strong>&nbsp;Encim, odgovoren za presnovo kofeina, je kodiran z genom <strong>CYP1A2<\/strong>. Glede na to, katero razli\u010dico tega gena imamo, se lahko uvrstimo med tiste, ki <strong>kofein presnavljajo po\u010dasi ali hitro.<\/strong>&nbsp;[13]<\/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.si\/diagnosticni-testi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Doma\u010di testi DNK<\/a>&nbsp;lahko pomagajo razkriti tudi va\u0161 genetski potenical za presnovo kofeina. \u010ce \u017eelite izvedeti ve\u010d o njih, preberite na\u0161 \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/vse-kar-morate-vedeti-o-domacih-dnk-testih\/\" class=\"ek-link\"><strong>Vse, kar morate vedeti o doma\u010dih DNK testih.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg\" alt=\"Tveganja kofeina pred vadbo\" class=\"wp-image-386869\" title=\"Tveganja kofeina pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-1025x1536.jpg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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\">2.\tPrebavne motnje<\/h3>\n\n\n\n<p>\u010ce imate bolj ob\u010dutljiv \u017eelodec ali pretiravate s kofeinom, se vam lahko zgodi, da boste ve\u010dino vadbe namesto na dvigovanju <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a> pre\u017eiveli na strani\u0161\u010du. Kofein namre\u010d <strong>pove\u010da<\/strong> <strong>tvorbo \u017eelod\u010dne kisline (klorovodikove kisline),<\/strong>&nbsp;ki lahko v ve\u010djih koli\u010dinah povzro\u010di dra\u017eenje \u017eelodca ali refluks (vra\u010danje \u017eelod\u010dnih sokov v po\u017eiralnik).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega <strong>spodbuja<\/strong> tudi <strong>delovanje \u010drevesja<\/strong>, kar pri vadbi ni ravno primerno. \u010ce ne pijete veliko kave in \u017eelite za\u010deti dodajati kofein, je bolje za\u010deti z manj\u0161im odmerkom in spremljati odziv telesa. [3, 14]<\/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.\tPove\u010dana \u017eiv\u010dnost, razdra\u017eljivost in drugi ne\u017eeleni u\u010dinki<\/h3>\n\n\n\n<p>Kofein v telesu spro\u017ei celo vrsto reakcij, zaradi katerih se po\u010dutimo bolj motivirani in polni energije. Toda preve\u010d vsega \u0161kodi. Ko prese\u017eemo mejo varnega vnosa ali postanemo nanj bolj ob\u010dutljivi, lahko opazimo, da smo <strong>nervozni, tesnobni, razdra\u017eljivi, tresemo se ali nam razbija srce.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V ve\u010dini primerov ne gre za ni\u010d resnega in ti simptomi izginejo, ko se kofein izlo\u010di iz na\u0161ega telesa, vsekakor pa si ne \u017eelimo, da bi se tako po\u010dutili med vadbo ali kadar koli \u010dez dan. Da bi se temu izognili, moramo upo\u0161tevati priporo\u010deno odmerjanje in na\u0161o individualno toleranco nanj. [15]<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4.\tPove\u010dana toleranca na kofein<\/h3>\n\n\n\n<p>\u010ce smo redni u\u017eivalci kofeina v kakr\u0161nikoli obliki, se lahko \u010dez \u010das zgodi, da nas isti odmerek ne vzburi ve\u010d tako kot neko\u010d.&nbsp;<strong>Na\u0161e telo lahko nanj razvije toleranco.<\/strong>&nbsp;Da bi dosegli enake u\u010dinke, bomo morali pove\u010dati dnevni vnos, kar pa morda ne bo brez ne\u017eelenih u\u010dinkov. V tem primeru lahko poskusimo s cikliranjem kofeina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako poteka cikliranje kofeina?<\/h4>\n\n\n\n<p><strong>Odstranite vse vire kofeina iz svoje prehrane in prehranskega na\u010drta za 2 do 8 tednov.<\/strong>&nbsp;Pri tem se je treba pripraviti na mo\u017enost pojava odtegnitvenih simptomov v prvih nekaj dneh. To je \u0161e posebej pogosto pri ljudeh, ki so u\u017eivali ve\u010dje odmerke. Simptomi obi\u010dajno vklju\u010dujejo razdra\u017eljivost in v\u010dasih glavobole. \u010ce nam uspe prebroditi prvih nekaj dni in pre\u017eiveti cikel odtegnitve, lahko nato ponovno u\u017eivamo v ve\u010djih u\u010dinkih le-tega.&nbsp;<strong>Tako bo manj\u0161i odmerek preprosto zado\u0161\u010dal za dosego \u017eelenega u\u010dinka.<\/strong>&nbsp;[16-17]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5.\tTveganje prekomernega vnosa ali prevelikega odmerka<\/h3>\n\n\n\n<p>\u010cez dan je la\u017eje, kot se morda zdi, zau\u017eiti ve\u010d kofeina, kot je zdravo. Pred vadbo si privo\u0161\u010dite dva mo\u010dna espressa, spijte liter kokakole brez sladkorja in en energijski napitek ter ste na vrhuncu. \u010ce \u010dez dan res pretiravamo z vnosom, se lahko pojavijo celo prebavne te\u017eave, razbijanje srca in te\u017eave s spanjem, zaradi \u010desar ponovno potrebujemo kofein, kar nas pripelje v za\u010darani krog. Zato <strong>moramo paziti na njegov dnevni vnos.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koliko kofeina vsebuje va\u0161 najljub\u0161i napitek?&nbsp;<\/strong><\/h4>\n\n\n\n<p>Spodnja tabela prikazuje&nbsp;<strong>povpre\u010dne vrednosti kofeina v napitkih. Vsebnost kofeina <\/strong><strong>v posameznih napitkih se lahko razlikuje glede na vrsto uporabljenih kavnih zrn, na\u010din priprave, koli\u010dino uporabljene kave ali dol\u017eino infuzije<\/strong>. Enako velja za \u010daje. Tipi\u010dna mera za ve\u010dino napitkov je povpre\u010dna skodelica.&nbsp;[19]<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Napitek<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koli\u010dina kofeina v odmerku<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vro\u010da \u010dokolada<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kava brez kofeina<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zeleni \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-Cola (1 plo\u010devinka &#8211; 330 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010crni \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Instant kava<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Red Bull  (1 plo\u010devinka &#8211; 250 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Espresso&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">77 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Filter kava<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priporoceni_odmerek_kofeina\"><\/span>Priporo\u010deni odmerek kofeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>EFSA (Evropska agencija za varnost hrane) je dolo\u010dila zgornjo mejo vnosa kofeina pri&nbsp;<strong>400 mg na dan za 70 kg te\u017eko osebo,<\/strong>&nbsp;kar ustreza vnosu&nbsp;<strong>5.7 mg\/kg na dan.<\/strong><\/li><li>En odmerek ne sme vsebovati ve\u010d kot&nbsp;<strong>200 mg kofeina<\/strong>&nbsp;(3 mg\/kg).&nbsp;[18]<\/li><li>Po podatkih ISSN (Mednarodno zdru\u017eenje za \u0161portno prehrano) je za <strong>podporo \u0161portne zmogljivosti primerna koli\u010dina<\/strong>&nbsp;<strong>3 &#8211; 6 mg\/kg kofeina na dan.<\/strong><\/li><li>Zelo visok vnos kofeina, na primer 9 mg\/kg, je povezan z visoko pojavnostjo stranskih u\u010dinkov in verjetno nima pozitivnega u\u010dinka na zmogljivost. V tem primeru ve\u010d ni bolje.<\/li><li>Kofein je priporo\u010dljivo zau\u017eiti<strong>&nbsp;30-60 minut pred vadbo.<\/strong>&nbsp;[6]<\/li><\/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\">Dnevni odmerek kofeina glede na te\u017eo<\/h3>\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\">Telesna te\u017ea<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kofein v odmerku 3 &#8211; 6 mg\/kg na dan<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 \u2013 300 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 \u2013 360 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">210 \u2013 420 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u2013 480 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 \u2013 540 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">300 \u2013 600 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kateri viri kofeina so najbolj\u0161i?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pred vadbo si lahko na primer privo\u0161\u010dite sve\u017e espresso ali filter&nbsp;<a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kavo<\/strong><\/a>. Idealen je brez mleka in sladkorja, zaradi \u010desar se kofein hitreje absorbira, izognemo pa se tudi dodatnim kalorijam.<\/li><li>Druga mo\u017enost so &nbsp;<a href=\"https:\/\/gymbeam.si\/moxy-bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA napitki<\/strong><\/a>, ki poleg kofeina in aminokislin pogosto vsebujejo tudi vitamine in minerale.<\/li><li>Primerne so tudi&nbsp;<a href=\"https:\/\/gymbeam.si\/caffeine-90-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofeinske tablete<\/strong><\/a>, ki vsebujejo u\u010dinkovito koli\u010dino 200 mg kofeina na odmerek.<\/li><li>Uporabite lahko tudi kofeinske pripravke v obliki <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbenih dopolnil<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/energy-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energijskih shot<\/a>ov,&nbsp;<a href=\"https:\/\/gymbeam.si\/energy-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsul<\/a>&nbsp; ali izvle\u010dke <a href=\"https:\/\/gymbeam.si\/green-tea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zelenega \u010daja<\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/guarana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gvaran<\/a>e.<\/li><li><strong>Prednost prehranskih dopolnil<\/strong> s kofeinom je, da lahko po sestavi ugotovimo, koliko aktivne snovi smo zau\u017eili. \u017dal to ni mogo\u010de pri kavi ali \u010daju, kjer na vsebnost kofeina vpliva veliko \u0161tevilo dejavnikov.<\/li><\/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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodajanje kofeina prehranskim dopolnilom pred vadbo lahko prinese \u0161tevilne koristi. Ta snov nas bo <strong>napolnila z energijo, nas pripravila na telesno aktivnost in tako bomo med vadbo dosegli bolj\u0161e rezultate.<\/strong>&nbsp;Lahko treniramo dlje in z ve\u010djo lahkoto opravimo tudi bolj intenzivne treninge. Vendar ima kofein tudi drugo, temnej\u0161o plat. Zlahka prese\u017eemo priporo\u010deni dnevni vnos, kar lahko pri ob\u010dutljivej\u0161ih posameznikih povzro\u010di prebavne te\u017eave ali te\u017eave s spanjem. Zato je pomembno, da se dr\u017eite tega priporo\u010dila ter hkrati spremljate odzive telesa. To je edini na\u010din, da ga kar najbolje izkoristite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je \u010dlanek zdel koristen in ste se nau\u010dili kaj novega, ga delite s prijatelji, da se tudi oni seznanijo s koristmi in tveganji u\u017eivanja kofeina pred vadbo.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Katere so najve\u010dje prednosti in slabosti u\u017eivanja kofeina pred vadbo? Kak\u0161en je priporo\u010deni odmerek kofeina in ali ga je treba ciklirati? Odgovore na vsa bistvena vpra\u0161anja boste na\u0161li v na\u0161em \u010dlanku.  <\/p>\n","protected":false},"author":129,"featured_media":386751,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6375,6735,6507,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-390149","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-hujsanje","9":"tag-kofein-sl","10":"tag-prehranska-dopolnila","11":"tag-trening-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kofein pred vadbo: funkcije, koristi, tveganja in odmerjanje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kateri so pozitivni in negativni u\u010dinki kofeina pred vadbo? 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