{"id":391009,"date":"2022-08-31T14:07:43","date_gmt":"2022-08-31T12:07:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391009"},"modified":"2022-08-31T14:07:44","modified_gmt":"2022-08-31T12:07:44","slug":"ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/","title":{"rendered":"Ali je beljakovinski shake bolje piti z vodo ali mlekom?"},"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\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#Kaj_je_beljakovinski_prasek_in_zakaj_ga_uporabljati\" title=\"Kaj je beljakovinski pra\u0161ek in zakaj ga uporabljati?\">Kaj je beljakovinski pra\u0161ek in zakaj ga uporabljati?<\/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\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#S_cim_mesati_beljakovine_v_prahu\" title=\"S \u010dim me\u0161ati beljakovine v prahu?\">S \u010dim me\u0161ati beljakovine v 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.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#Razlike_med_beljakovinskim_praskom_zmesanim_z_vodo_ali_mlekom\" title=\"Razlike med beljakovinskim pra\u0161kom, zme\u0161anim z vodo ali mlekom\">Razlike med beljakovinskim pra\u0161kom, zme\u0161anim z vodo ali mlekom<\/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\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#1_Prebavljivost\" title=\"1. Prebavljivost\">1. Prebavljivost<\/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\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#2_Absorpcija\" title=\"2. Absorpcija\">2. Absorpcija<\/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\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#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.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#4_Energijska_vrednost\" title=\"4. Energijska vrednost\">4. Energijska vrednost<\/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.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#5_Konsistenca\" title=\"5. Konsistenca\">5. Konsistenca<\/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.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#S_cim_piti_beljakovine_glede_na_vas_cilj\" title=\"S \u010dim piti beljakovine glede na va\u0161 cilj?\">S \u010dim piti beljakovine glede na va\u0161 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.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Obstajajo podobni argumenti o tem, <strong>ali je beljakovine bolje me\u0161ati z vodo ali mlekom<\/strong>, kot o ananasu na pici. Vsak tabor ima svojo resnico, za katero stoji, in ne obstaja \u00bb\u010de\u00ab, \u00bbampak\u00ab ali \u00bbmogo\u010de\u00ab. Zato si bomo v dana\u0161njem \u010dlanku podrobneje ogledali, kako se sirotkine beljakovine obna\u0161ajo v razli\u010dnih napitkih, seveda pa vas ne bomo razo\u010darali, saj vam bomo hkrati tudi svetovali, ali je beljakovine bolje me\u0161ati z mlekom ali vodo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_beljakovinski_prasek_in_zakaj_ga_uporabljati\"><\/span>Kaj je beljakovinski pra\u0161ek in zakaj ga uporabljati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Beljakovine v prahu so prehransko dopolnilo, ki sodi med <strong>koncentrirane vire beljakovin.<\/strong> \u010clovek naj bi vsak dan zau\u017eil pribli\u017eno <strong>0,8\u20132 g beljakovin<\/strong> na kilogram TM (telesne mase), odvisno od starosti, zdravja in koli\u010dine telesne aktivnosti. Za povpre\u010dno 70 kg osebo je to 56\u2013140 g na dan. Beljakovine igrajo pomembno vlogo v telesu. Bistvene so za<strong> rast mi\u0161ic in za\u0161\u010dito le-teh<\/strong> pred tem, da bi jih telo kurilo za energijo. Poleg tega pomagajo tudi pri <strong>zmanj\u0161evanju lakote in \u017eelje po sladkem,<\/strong> kar lahko podpira huj\u0161anje <span style=\"color: #ff6600\">[1-4]<\/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 lang=\"SL\">V dana\u0161njem \u010dlanku si bomo ogledali me\u0161anje beljakovin s kravjim mlekom in vodo. Natan\u010dneje, osredoto\u010dili se bomo na <strong>sirotkine beljakovine<\/strong>, ki so prav tako narejene iz mleka, zato se neposredno spodbuja njihovo me\u0161anje s to teko\u010dino. Sirotkine beljakovine imajo ugoden <strong>aminokislinski spekter in splo\u0161ni profil sestavin.<\/strong> Tudi zato so <strong>za marsikoga najbolj\u0161a izbira med beljakovinami.<\/strong> \u010ce se je nekdo odlo\u010dil za druge vrste beljakovin, na primer <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">rastlinske<\/span><\/strong><\/a><\/span>, ni logi\u010dno, da bi jih potem \u017eelel me\u0161ati s kravjim mlekom. Prav tako jih verjetno ne bi poskusil me\u0161ati s <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/colla-pink-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">kolagenom z okusom pomaran\u010de<\/span><\/strong><\/a><\/span>, na primer.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u017eelite izvedeti ve\u010d o razli\u010dnih vrstah beljakovin, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"text-decoration: none\">Kako izbrati prave beljakovine za huj\u0161anje ali rast mi\u0161ic?<\/span><\/strong><\/a><\/span><\/span><\/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=\"S_cim_mesati_beljakovine_v_prahu\"><\/span>S \u010dim me\u0161ati beljakovine v prahu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ne moremo preprosto re\u010di, da je ena kombinacija beljakovin v prahu in teko\u010dine bolj\u0161a ali slab\u0161a od druge. Vsaka kombinacija ima svoje posebnosti, zato vsaka posebej primernej\u0161a v dolo\u010denih situacijah. Zato je vedno pomembno, da<strong> pogledate kontekst<\/strong>, kdaj in zakaj \u017eelite piti beljakovinski napitek. Prav tako bo na kon\u010dne lastnosti beljakovinskega napitka vplivalo to, ali ga boste zme\u0161ali z manj mastnim, polposnetim ali polnomastnim mlekom.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oglejmo si lastnosti beljakovinskega napitka z mlekom ali vodo, da bomo la\u017eje razumeli, po kateri kombinaciji bi morali pose\u010di.<\/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_med_beljakovinskim_praskom_zmesanim_z_vodo_ali_mlekom\"><\/span>Razlike med beljakovinskim pra\u0161kom, zme\u0161anim z vodo ali mlekom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kombinacija beljakovin v prahu z mlekom ali vodo daje dva razli\u010dna napitka, ki imata razli\u010dne lastnosti. Kaj ju naredi tako razli\u010dna?<\/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_Prebavljivost\"><\/span>1. Prebavljivost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Prebava je proces, med katerim se hranila v telesu kemi\u010dno razgradijo. Absorpcija nato vklju\u010duje prehod teh snovi skozi \u010drevesno steno. Kar zadeva prebavljivosti, so jasen zmagovalec beljakovine z vodo, ki jih bo va\u0161e telo <strong>prebavilo hitreje<\/strong>, kot bi jih z mlekom. Pri prebavi velja omeniti ljudi, ki ne prena\u0161ajo laktoze in zato njihovo telo <strong>ne more prebaviti mle\u010dnih sladkorjev.<\/strong> Zanje je primerneje, \u010de uporabljajo samo sirotkin <a href=\"https:\/\/gymbeam.si\/proteinski-izolati\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">izolat<\/a> ali <a href=\"https:\/\/gymbeam.si\/hidrolizirani-proteini\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">hidrolizat<\/a> ter opazujejo, kako se odziva njihovo telo. Hkrati je me\u0161anje beljakovin v prahu z vodo idealno, da se izognete te\u017eavam, povezanim z mlekom. Druga mo\u017enost je, da pra\u0161ek zme\u0161ate z rastlinskim mlekom ali mlekom brez laktoze. <span style=\"color: #ff6600\">[6-7]<\/span><\/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 \u010dim me\u0161ati beljakovine glede na prebavljivost?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Beljakovine, ki se najbolje absorbirajo, so zme\u0161ane z vodo.<\/span><\/strong><\/li><li><span lang=\"SL\">\u010ce imate te\u017eave s prebavo laktoze, uporabite samo <strong>izolat ali hidrolizat<\/strong> sirotkinih beljakovin in ga me\u0161ajte z vodo. V celoti ali delno ga lahko nadomestite z rastlinskim ali brezlaktoznim mlekom, vendar se bo napitek <strong>prebavljal dlje.<\/strong><\/span><\/li><li><span lang=\"SL\">Kombinacija beljakovin in mleka je idealna, \u010de dlje \u010dasa ne boste jedli in vas ne moti, da bo <strong>telo dlje \u010dasa prebavljalo<\/strong> napitek. Tipi\u010den primer bi bilo pitje beljakovin z mlekom pred spanjem. Za te prilo\u017enosti je na primer idealen <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">micelarni kazein<\/span><\/strong><\/a><\/span>, ki ga pogosto imenujemo tudi no\u010dna beljakovina.<\/span><\/li><\/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.cz\/blog\/wp-content\/uploads\/2022\/06\/DSC05496-749x1124.jpg\" alt=\"Razlike med beljakovinami, zme\u0161animi z vodo, in beljakovinami, zme\u0161animi z mlekom\" class=\"wp-image-379080\" title=\"Razlike med beljakovinami, zme\u0161animi z vodo, in beljakovinami, zme\u0161animi z mlekom\" 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_Absorpcija\"><\/span>2. Absorpcija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Absorpcija je proces, pri katerem snovi prehajajo skozi \u010drevesno steno v kri, kjer potujejo do ciljnih mest. S tega vidika so zmagovalke po <strong>hitrosti torej beljakovine z vodo.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Pri proizvodnji sirotkinih beljakovin pri kon\u010dnem pra\u0161ku odstranijo kazeinske beljakovine, ve\u010dino ma\u0161\u010dob in morda celo laktozo, kar \u0161e posebej velja za sirotkin izolat in hidrolizat. \u010ce bi sirotkine beljakovine zme\u0161ali z mlekom, bi <strong>te sestavine v manj\u0161i meri dobili nazaj,<\/strong> kar bi potem negativno vplivalo na njihovo absorpcijo. <span style=\"color: #ff6600\">[5]<\/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 lang=\"SL\">To \u0161e posebej ni ugodno po vadbi, ko \u017eelite, da <strong>beljakovine \u010dim hitreje pridejo do mi\u0161ic<\/strong> in lahko pomagajo pri regeneraciji po\u0161kodovanih mi\u0161i\u010dnih vlaken. Vendar pa po\u010dasnej\u0161a absorpcija pri me\u0161anju z mlekom ni pomembna, \u010de beljakovin ne pijete po vadbi, <strong>ampak kadar koli \u010dez dan kot prigrizek.<\/strong> Zaradi mleka so bolj nasitne in ne boste tako hitro la\u010dni.<span style=\"color: #ff6600\"> [5]<\/span><\/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 \u010dim me\u0161ati beljakovine glede na vpojnost?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Beljakovine z vodo se bolje in hitreje absorbirajo.<\/span><\/strong><span lang=\"SL\"> Zaradi tega so idealen napitek za trenutke po vadbi.<\/span><\/li><li>Beljakovine z mlekom se absorbirajo po\u010dasneje. Zato predstavljajo napitek, ki je idealen kot prigrizek v vsakem trenutku.<\/li><\/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><span lang=\"SL\">Pri okusu na splo\u0161no ne moremo re\u010di, kaj je bolj\u0161e ali slab\u0161e. Vsi imamo razli\u010dne okuse, zato je vsaki osebi v\u0161e\u010d nekaj drugega. Zelo je <strong>odvisno tudi od samega okusa beljakovin.<\/strong> Osebno pa ugotavljam, da so<strong> beljakovine, me\u0161ane s kravjim<\/strong> ali celo rastlinskim mlekom, <strong>bolj\u0161ega okusa<\/strong> kot tiste, me\u0161ane z vodo. \u010ce pa imate raje beljakovine z vodo, u\u017eivajte.<\/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 \u010dim me\u0161ati beljakovine glede na okus?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Osebno sem ve\u010dkrat naletela na mnenje, da so <strong>beljakovine bolj\u0161ega okusa, \u010de jih zme\u0161amo z mlekom,<\/strong> s \u010dimer se vsekakor strinjam.<\/span><\/li><li><span lang=\"SL\">\u010ce pa kdo ni ljubitelj mle\u010dnih napitkov in ima raje <strong>beljakovine zme\u0161ane z vodo,<\/strong> si lahko napitek pripravi po svojih \u017eeljah.<\/span><\/li><\/ul>\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\/06\/pije-protein-1124x749.jpg\" alt=\"Ali so beljakovine bolj\u0161e z mlekom ali vodo?\" class=\"wp-image-379098\" width=\"843\" height=\"562\" title=\"Ali so beljakovine bolj\u0161e z mlekom ali vodo?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Energijska_vrednost\"><\/span>4. Energijska vrednost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Morda vas ne bo presenetilo, da se <strong>kalori\u010dna vrednost beljakovinskega napitka spreminja, \u010de ga zme\u0161ate z razli\u010dnimi teko\u010dinami.<\/strong> \u010ce na primer posku\u0161ate shuj\u0161ati in vam je prioriteta <strong>izogniti se \u010dim ve\u010d kalorijam<\/strong>, potem bo beljakovinski shake z vodo o\u010ditna izbira. Vendar ne pozabite, da se bodo beljakovine tudi hitreje prebavile in absorbirale. \u010ce jih zme\u0161ate z mlekom, se bo va\u0161 vnos kalorij pove\u010dal, <strong>\u010das prebave bo dalj\u0161i in morda boste dalj \u010dasa siti.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u017eelite izvedeti ve\u010d o vplivu beljakovin na huj\u0161anje, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-za-zenske-in-njihovi-ucinki-koristi-in-odmerjanje\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"text-decoration: none\">Kako beljakovine spremenijo \u017eensko telo in pomagajo pri huj\u0161anju?<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolj\u0161o predstavo o tem, kako se pribli\u017ena kalori\u010dna vrednost in razmerje makrohranil v beljakovinskem napitku spremenita, ko jih me\u0161amo z razli\u010dnimi teko\u010dinami, imamo nekaj konkretnih primerov. <strong>Vedno gre za kombiniranje 30 g beljakovin<\/strong> <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Just Whey<\/strong><\/a> <strong>z 250 ml vode ali mleka.<\/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>Napitek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energijska vrednost<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine z vodo<\/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\">Beljakovine z nemastnim mlekom (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\">Beljakovine s posnetim mlekom (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\">Beljakovine s polnomastnim mlekom (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><span lang=\"SL\">Iz zgornje tabele je razvidno, da imajo beljakovine, zme\u0161ane z delno posnetim mlekom, <strong>2-krat ve\u010d kcal<\/strong> v primerjavi z beljakovinami, zme\u0161animi z vodo. Pri beljakovinah, zme\u0161anih s polnomastnim mlekom, je kalori\u010dna vrednost pribli\u017eno <strong>2,5-krat ve\u010dja kot pri beljakovinah, zme\u0161anih z vodo.<\/strong> Zato je na vas, da razmislite, kaj boste vklju\u010dili v \u010dasu kalori\u010dnega primanjkljaja. Vedno pa upo\u0161tevajte, da je <strong>skupni dnevni vnos pomemben.<\/strong> Zlahka se lahko zgodi, da bodo tudi pri huj\u0161anju beljakovine s polnomastnim mlekom na\u0161le svoje mesto na va\u0161em jedilniku.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce ne veste, koliko posameznih makrohranil in skupnih kalorij bi morali zau\u017eiti na dan, da bi dosegli svoj cilj, vam bo <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"text-decoration: none\">na\u0161 spletni kalkulator za vnos kalorij<\/span><\/strong><\/a><\/span> <strong>pomagal<\/strong> pri izra\u010dunu.<\/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 \u010dim me\u0161ati beljakovine glede na kalori\u010dno vrednost?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">\u010ce <strong>zni\u017eujete vnos energije,<\/strong> bo bolje, \u010de <strong>beljakovine zme\u0161ate z vodo,<\/strong> kar ne bo dodalo dodatnih kalorij.<\/span><\/li><li><span lang=\"SL\">\u010ce posku\u0161ate pridobiti ve\u010djo maso in se trudite zau\u017eiti pravo koli\u010dino hrane, so <strong>beljakovine s polnomastnim mlekom popoln na\u010din, da enostavno vnesete ve\u010d kalorij.<\/strong><\/span><\/li><\/ul>\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\/06\/IMG_20210523_123025-1-1124x744.jpg\" alt=\"S \u010dim me\u0161ati beljakovine glede na kalori\u010dno vrednost?\" class=\"wp-image-379116\" width=\"843\" height=\"558\" title=\"S \u010dim me\u0161ati beljakovine glede na kalori\u010dno vrednost?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Konsistenca\"><\/span>5. Konsistenca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Hrepenite po <strong>okusnem in kremastem beljakovinskem napitku?<\/strong> Potem so beljakovine z mlekom bolj\u0161a izbira za vas. Ima ve\u010djo gostoto kot voda, zato vam bo pomagalo ustvariti \u017eeleno konsistenco. Manj mleka kot boste uporabili, <strong>gostej\u0161i bo shake<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Podobno kremasto konsistenco lahko dose\u017eete z nekaterimi beljakovinami, \u010de jih zme\u0161ate z vodo. V primerjavi s sirotkinimi beljakovinami lahko micelarni kazein ustvari naravno gostej\u0161i napitek. Vendar pa ne boste zgre\u0161ili niti, \u010de izberete beljakovine, ki vsebujejo guar ali <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/ksantan-gumi-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">ksantan gumi<\/span><\/strong><\/a><\/span>, ki lahko pomaga ustvariti kremasto, gosto konsistenco. Naj vas te sestavine ne skrbijo, niso nevarne. Guar gumi je narejen iz fi\u017eola guar rastline <em>Cyamopsis tetragonoloba<\/em>. Ksantan gumi je polisaharid, ki nastane s fermentacijo bakterije <em>Xanthomonas campestris<\/em>. Oba dodatka se <strong>v beljakovinah pojavljata v zelo majhnih koli\u010dinah, <\/strong>zato vam ni treba skrbeti, da bi zmanj\u0161ala njihovo kakovost.<\/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 \u010dim me\u0161ati beljakovine glede na konsistenco?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Z enako koli\u010dino teko\u010dine bodo <strong>beljakovine z mlekom bolj kremaste.<\/strong><\/span><\/li><li><span lang=\"SL\">Tudi <strong>micelarni kazein<\/strong> na splo\u0161no poskrbi za bolj kremasto konsistenco.<\/span><\/li><li><span lang=\"SL\">\u010ce \u017eelite kremasto konsistenco, poi\u0161\u010dite <strong>beljakovine z dodanim guar ali ksantan gumijem.<\/strong><\/span><\/li><li><span lang=\"SL\">Manj teko\u010dine boste uporabili, <strong>bolj gosta in kremasta bo konsistenca<\/strong>.<\/span><\/li><\/ul>\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\/06\/DSC06604-1124x751.jpg\" alt=\"S \u010dim me\u0161ati beljakovine glede na konsistenco?\" class=\"wp-image-379131\" width=\"843\" height=\"563\" title=\"S \u010dim me\u0161ati beljakovine glede na konsistenco?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"S_cim_piti_beljakovine_glede_na_vas_cilj\"><\/span>S \u010dim piti beljakovine glede na va\u0161 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\" align=\"center\"><strong><span lang=\"SL\">Cilj<\/span><\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" align=\"center\"><strong><span lang=\"SL\">Primernej\u0161e kombinacije<\/span><\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zmanj\u0161anje vnosa kalorij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine z vodo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u010danje vnosa kalorij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine z mlekom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maksimalna sitost za dalj\u0161e \u010dasovno obdobje (obi\u010dajno \u010dez no\u010d)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine z mlekom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hitra prebavljivost<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine z vodo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dobro prebavljivo za ljudi z laktozno intoleranco<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine (sirotkin izolat ali hidrolizat) z vodo ali brezlaktoznim ali rastlinskim mlekom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hiter za\u010detek procesov regeneracije po treningu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine z vodo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ustvarjanje okusnega in kremastega napitka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine z mlekom<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kot lahko vidite tudi sami, <strong>ni enega pravilnega odgovora<\/strong> na vpra\u0161anje, ali je beljakovine bolje piti z vodo ali mlekom. Razli\u010dne situacije zahtevajo razli\u010dne re\u0161itve. In prav tako imajo razli\u010dni ljudje tudi razli\u010dne potrebe. Zato je vedno pomembno, da razmislite o tem, <strong>kaj je va\u0161 cilj in kaj pri\u010dakujete od beljakovin v dolo\u010denem primeru.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Morda bo v skladu s tem primerneje izbrati to\u010dno dolo\u010deno teko\u010dino. Vendar ne pozabite, da bodo beljakovine, bodisi z mlekom ali vodo, predstavljale le manj\u0161i dele\u017e va\u0161ega dnevnega vnosa kalorij. <strong>Katero teko\u010dino uporabljate, je bolj nepomembna podrobnost<\/strong> in nima velikega vpliva na va\u0161e splo\u0161ne rezultate. Zato se osredoto\u010dite na to, da zagotovite, <strong>da imate v svoji prehrani na splo\u0161no dovolj potrebnih beljakovin<\/strong>, nato pa delajte na teh majhnih podrobnostih.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate med svojimi prijatelji koga, ki se boji me\u0161anja beljakovin z mlekom? Delite ta \u010dlanek z njimi, da bodo ugotovili, da se jim te kombinacije ni treba bati.<\/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>Ali bi morali me\u0161ati beljakovine v prahu z vodo ali mlekom? To je vpra\u0161anje, ki deli dru\u017ebo. Danes si bomo podrobneje ogledali, kak\u0161ne lastnosti imajo ti napitki. Zahvaljujo\u010d temu boste ugotovili, kaj je ugodnej\u0161e.<\/p>\n","protected":false},"author":100,"featured_media":379181,"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":[118],"tags":[6279,7131,7359,6507],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-391009","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-beljakovine","9":"tag-beljakovine-v-prahu","10":"tag-prehrana-sl","11":"tag-prehranska-dopolnila","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>Ali je beljakovinski shake bolje piti z vodo ali mlekom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali je beljakovine bolje piti z vodo ali mlekom? 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