{"id":391456,"date":"2022-09-08T11:54:26","date_gmt":"2022-09-08T09:54:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391456"},"modified":"2025-11-10T16:56:47","modified_gmt":"2025-11-10T15:56:47","slug":"whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/","title":{"rendered":"Whey protein i njegov u\u010dinak na rast mi\u0161i\u0107a, mr\u0161avljenje i zdravlje"},"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\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/#Sto_je_protein_sirutke\" title=\"\u0160to je protein sirutke?&nbsp;\">\u0160to je protein sirutke?&nbsp;<\/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\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/#Zdravstvene_prednosti_proteina_sirutke\" title=\"Zdravstvene prednosti proteina sirutke\">Zdravstvene prednosti proteina sirutke<\/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\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/#Kad_piti_protein_sirutke_u_prahu\" title=\"Kad piti protein sirutke u prahu?\">Kad piti protein sirutke u prahu?<\/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\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ve\u0107ina ljudi misli na <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>protein sirutke<\/strong><\/a> kao na prah koji sporta\u0161i mije\u0161aju s vodom i piju nakon vje\u017ebanja za &#8220;rast mi\u0161i\u0107a&#8221;. To je, naravno istina, ali manje ljudi zna da ta ideja zna\u010dajno podcjenjuje ono \u0161to protein sirutke mo\u017ee u\u010diniti. Mo\u017ee biti od koristi osobama koje ne vje\u017ebaju, ali tako\u0111er ima niz zdravstvenih dobrobiti. U dana\u0161njem \u010dlanku saznat \u0107ete koje su.<\/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_sirutke\"><\/span><strong>\u0160to je protein sirutke?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sirutka<\/strong>&nbsp;je teku\u0107ina koja nastaje kao otpadni proizvod tijekom proizvodnje&nbsp;<strong>sira<\/strong>. Sadr\u017ei&nbsp;<strong>proteine sirutke<\/strong>, koji \u010dine otprilike 20 % udjela proteina u mlijeku. Preostalih 80 % proteina u mlijeku su kazeinski proteini. Dodavanjem enzima mlijeku, kazein prelazi u kruti oblik, sirutka ostaje, a zatim se drugim blagim tehnolo\u0161kim procesima stvara <strong>protein sirutke<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vrste proteina sirutke<\/strong><\/h3>\n\n\n\n<p>Postoje tri vrste proteina sirutke, a svaka od njih razlikuje se po okusu, mogu\u0107nosti upijanja, ali i po sadr\u017eaju proteina, laktoze ili masti.<\/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\">\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Koncentrat proteina sirutke<\/strong><\/a><strong> (WPC):<\/strong> Ova vrsta proteina sirutke najpoznatija je i najprodavanija. Obi\u010dno sadr\u017ei <strong>70 \u2013 80 % proteina<\/strong>, otprilike 3 % masti i 4 \u2013 6 % laktoze.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-izolati\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Izolat proteina sirutke<\/strong><\/a><strong> (WPI):<\/strong> Izolat je napravljen od gore navedenog koncentrata, koji prolazi daljnju filtraciju. Rezultat je<strong> ve\u0107i udio proteina (80 % ili vi\u0161e)<\/strong> te<strong> manji udio masti <\/strong>i <strong>laktoze<\/strong>. Tu vrstu proteina sirutke uglavnom cijene, primjerice, oni koji imaju problema s probavljanjem laktoze ili sporta\u0161i koji tra\u017ee naj\u010di\u0161\u0107i mogu\u0107i izvor proteina.<\/li>\n\n\n\n<li><a aria-label=\"(opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hidrolizat proteina sirutke<\/strong><\/a><strong> (WPH):<\/strong> Hidrolizat se proizvodi razli\u010ditim procesima koji razgra\u0111uju duga\u010dke lance proteina u manje dijelove (peptide). To \u010dini hidrolizat <strong>brzo probavljivim. <\/strong>Udio proteina iznosi<strong> 70 \u2013 85 %<\/strong><span style=\"text-align: inherit\">. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju detaljnije informacije o vrstama proteina sirutke, pro\u010ditajte na\u0161 \u010dlanak pod naslovom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Koji protein odabrati? Koncentrat, izolat ili hidrolizat sirutke?<\/strong><\/a><\/p>\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\/07\/13-60-1124x749.jpg\" alt=\"Vrste proteina sirutke\" class=\"wp-image-385786\" style=\"width:843px;height:562px\" title=\"Vrste proteina sirutke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-2048x1365.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=\"Zdravstvene_prednosti_proteina_sirutke\"><\/span><strong>Zdravstvene prednosti proteina sirutke<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Podr\u017eava rast i odr\u017eavanje mi\u0161i\u0107ne mase<\/strong><\/h3>\n\n\n\n<p>Protein sirutke jedan je od <strong>najkvalitetnijih<\/strong> izvora proteina. Sadr\u017ei sve <a href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>esencijalne aminokiseline (EAA)<\/strong><\/a>, tj. one koje na\u0161e tijelo <strong>ne mo\u017ee proizvesti samo<\/strong>, nego ih mora primiti putem <strong>hrane<\/strong>. Ako u prehrani nema dovoljno EAA-ova, tijelo ne mo\u017ee stvoriti sve potrebne proteine za proizvodnju hormona, imunolo\u0161kih stanica ili mi\u0161i\u0107ne mase. <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/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>Kakva je kvaliteta proteina sirutke?<\/strong><\/h4>\n\n\n\n<p>Kvaliteta proteina ocjenjuje se, na primjer, pomo\u0107u <strong>Amino Acid Score Method (AAS)<\/strong>, koja uspore\u0111uje sadr\u017eaj esencijalnih aminokiselina u promatranom proteinu s takozvanim&nbsp;<strong>referentnim proteinom<\/strong> koji je definirala Svjetska zdravstvena organizacija (WHO). Ne\u0161to je to\u010dnija metoda takozvani&nbsp;<strong>PDCAAS (<em>Protein Digestibility-Corrected Amino Acid Score<\/em>),<\/strong>&nbsp;koja tako\u0111er uzima u obzir&nbsp;<strong>probavljivost<\/strong>&nbsp;proteina. <strong>Protein sirutke ima ocjenu 1<\/strong>, \u0161to je najve\u0107a mogu\u0107a vrijednost. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein sirutke bogat je <strong>aminokiselinama razgranatog lanca<\/strong> (BCAA) koje se brzo apsorbiraju. Posebno va\u017enu ulogu ima aminokiselina pod nazivom <strong><a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\"leucin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/strong>, koja pokre\u0107e stvaranje mi\u0161i\u0107nih proteina (<strong>proteosintezu<\/strong>). Proteosintezu najbolje poti\u010de doza od 20 do 40 g proteina, koja treba sadr\u017eavati 1 \u2013 3 g leucina. Ako \u017eelite <a href=\"https:\/\/gymbeam.hr\/izgradnja-misica\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posti\u0107i rast mi\u0161i\u0107ne mase<\/a>, <strong>pove\u0107anje unosa proteina<\/strong> samo po sebi mo\u017ee biti dovoljno u po\u010detku. Me\u0111utim, kombiniranje toga s vje\u017ebama snage puno je u\u010dinkovitije (i potrebno za zna\u010dajan rast mi\u0161i\u0107a).<span style=\"color: #ff6600\" class=\"tadv-color\"> [5,13]<\/span><\/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>Protein sirutke koristan je za sve, uklju\u010duju\u0107i i osobe koje nisu sporta\u0161i<\/strong><\/h4>\n\n\n\n<p>Redovitu konzumaciju proteina sirutke tako\u0111er mogu cijeniti osobe koje poku\u0161avaju zadr\u017eati mi\u0161i\u0107nu masu dok <strong>mr\u0161ave<\/strong>&nbsp;ili&nbsp;<strong>starije osobe<\/strong>&nbsp;koje su u opasnosti da je <strong>br\u017ee<\/strong> izgube. Proteini su neophodni za&nbsp;<strong>odr\u017eavanje mi\u0161i\u0107ne mase u starijoj dobi<\/strong>, a njihov dovoljan unos osigurava&nbsp;<strong>bolje funkcioniranje tijela<\/strong>&nbsp;i&nbsp;<strong>kvalitetu \u017eivota<\/strong>. Protein sirutke, koji je&nbsp;<strong>lako probavljiv<\/strong> i zna\u010dajno <strong>stimulira proteosintezu,<\/strong>&nbsp;mo\u017ee poslu\u017eiti kao pomo\u0107 starijim osobama u borbi protiv&nbsp;<strong>sarkopenije<\/strong> (gubitka mi\u0161i\u0107ne mase i snage koja se pogor\u0161ava s godinama). <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pretvoriti proteine u <strong>obilni me\u0111uobrok<\/strong> s vi\u0161om energetskom vrijedno\u0161\u0107u, mo\u017eete ih pomije\u0161ati s&nbsp;<strong>mlijekom<\/strong>&nbsp;ili, na primjer,&nbsp;<strong>napitkom na biljnoj bazi<\/strong> (ri\u017ea, zob, itd.). Me\u0111utim, ako pijete protein sirutke nakon sportske aktivnosti, bit \u0107e korisnije pomije\u0161ati ga samo s vodom. Vi\u0161e o tome mo\u017eete pro\u010ditati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Je li bolje piti proteinski shake s vodom ili mlijekom?<\/strong><\/a><\/p>\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\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Protein sirutke i rast mi\u0161i\u0107a\" class=\"wp-image-385801\" style=\"width:843px;height:562px\" title=\"Protein sirutke i rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Ima visoku sposobnost zasi\u0107enja i smanjuje apetit<\/strong><\/h3>\n\n\n\n<p><strong>Proteini imaju najve\u0107u sposobnost zasi\u0107enja<\/strong>&nbsp;u usporedbi s mastima i ugljikohidratima. Me\u0111utim, protein sirutke izaziva jo\u0161 ve\u0107i osje\u0107aj sitosti nego drugi izvori proteina (meso, mahunarke, itd.). Na osje\u0107aj gladi i sitosti ne utje\u010de samo puno\u0107a na\u0161eg \u017eeluca, nego i hormoni koji se otpu\u0161taju kao <strong>reakcija na unos hrane. <\/strong>Konzumacija proteina poti\u010de otpu\u0161tanje&nbsp;<strong>\u017eelu\u010danih peptida<\/strong>, poput&nbsp;<strong>kolecistokinina<\/strong>&nbsp;ili&nbsp;<strong>GLP-1<\/strong> (peptid 1 sli\u010dan glukagonu), koji poti\u010du osje\u0107aj sitosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Visok udio aminokiselina razgranatog lanca i njihova<strong> brza apsorpcija <\/strong>vjerojatno utje\u010du na br\u017ee izazivanje sitosti nakon konzumacije proteina sirutke u odnosu na druge izvore proteina.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28936,28683,28683,67804,28134,6939,42850,46201\" ><\/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<h3 class=\"wp-block-heading\"><strong>3. Dobar je prijatelj pri mr\u0161avljenju<\/strong><\/h3>\n\n\n\n<p>Kad poku\u0161avate smr\u0161avjeti, svaka sitnica koja vam poma\u017ee izdr\u017eati reduciranu prehranu korisna je. Kao \u0161to je ranije obja\u0161njeno, protein sirutke ima nekoliko svojstava zbog kojih je <strong>prikladna hrana za dijetu.<\/strong><\/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\">\n<li>Zahvaljuju\u0107i u\u010dincima&nbsp;<strong>visokog osje\u0107aja sitosti i <\/strong><strong>smanjenja<\/strong> <strong>apetita<\/strong>,&nbsp;mo\u017ee vam pomo\u0107i da <strong>odr\u017eite smanjeni unos energije<\/strong> bez brige da \u0107ete ogladnjeti.<\/li>\n\n\n\n<li>Kod mr\u0161avljenja postoji rizik od gubitka i masnog tkiva i mi\u0161i\u0107ne mase. Protein sirutke poma\u017ee u <strong>odr\u017eavanju<\/strong> mi\u0161i\u0107a, ali tako\u0111er podr\u017eava njihov <strong>rast<\/strong>.<\/li>\n\n\n\n<li>\u0160to ve\u0107i udio mi\u0161i\u0107ne mase imate, to je ve\u0107i va\u0161 <strong>bazalni metabolizam<\/strong> (koli\u010dina energije koja vam je potrebna samo za odr\u017eavanje osnovnih vitalnih funkcija).<\/li>\n\n\n\n<li><strong>Proteini tako\u0111er imaju najve\u0107i toplinski u\u010dinak<\/strong> od svih makronutrijenata <strong>(<\/strong><strong>15 \u2013 30 %)<\/strong>, \u0161to zna\u010di da se,&nbsp;tijekom njihove&nbsp;<strong>probave<\/strong>, tro\u0161i najve\u0107a koli\u010dina energije.<strong>&nbsp;<\/strong>Kad unesete 100 kcal u obliku proteina, tijekom probave sagori se do 15 \u2013 30 kcal. Ve\u0107i udio proteina u prehrani stoga&nbsp;<strong>pove\u0107ava potro\u0161nju energije<\/strong>. Me\u0111utim, ne zaboravite da je va\u017ena raznolika i uravnote\u017eena prehrana koja sadr\u017ei sve makronutrijente (ugljikohidrate, bjelan\u010devine, masti). <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-proteinski-prah-za-mrsavljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako odabrati najbolje proteine za mr\u0161avljenje<\/strong><\/a> pomo\u0107i \u0107e vam odabrati prave proteine za va\u0161u prehranu.<\/p>\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\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1124x749.jpg\" alt=\"Protein sirutke i mr\u0161avljenje\" class=\"wp-image-385817\" style=\"width:843px;height:562px\" title=\"Protein sirutke i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Pospje\u0161uje imunitet<\/strong><\/h3>\n\n\n\n<p>Dovoljan unos proteina temelj je za <strong>pravilno<\/strong><strong>&nbsp;funkcioniranje imunolo\u0161kog sustava<\/strong> jer ba\u0161 kao i mi\u0161i\u0107ne stanice, imunolo\u0161ke stanice i ostale komponente imunolo\u0161kog sustava izgra\u0111ene su od&nbsp;<strong> proteina<\/strong>. Protein sirutke izvor je visokokvalitetnih proteina i svih gore navedenih&nbsp;<strong>esencijalnih aminokiselina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, protein sirutke nije samo koristan za imunitet kao gradivni materijal, nego tako\u0111er ima razli\u010dite&nbsp;<strong>imunolo\u0161ke u\u010dinke<\/strong>. <strong>Imunoglobulini<\/strong> \u0161tite tijelo od virusa i bakterija te, primjerice, neutraliziraju toksine. <strong>\u03b2-laktoglobulin<\/strong>, protein koji \u010dini najve\u0107i dio proteina u sirutki (55 \u2013 65 %), mo\u017ee pospje\u0161iti stvaranje imunolo\u0161kih stanica u slezeni. Peptidi <strong>\u03b1-laktalbumin <\/strong>utje\u010du na funkciju imunolo\u0161kih stanica B i T. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/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\"><strong>5. Ima antioksidativno djelovanje<\/strong><\/h3>\n\n\n\n<p>Uz redovitu konzumaciju proteina sirutke, zdravlje tijela mo\u017ee se pospje\u0161iti njegovim <strong>antioksidativnim u\u010dincima<\/strong>. <strong>Antioksidansi<\/strong>&nbsp;uni\u0161tavaju i neutraliziraju&nbsp;<strong>slobodne radikale,<\/strong>&nbsp;koji u prevelikim koli\u010dinama o\u0161te\u0107uju stanice i uzrokuju oksidativni stres. To pove\u0107ava rizik od razvoja raka, ateroskleroze, dijabetesa ili drugih bolesti. U proteinu sirutke, nekoliko&nbsp;<strong>bioaktivnih tvari<\/strong> ima antioksidativni u\u010dinak,&nbsp;kao \u0161to je&nbsp;<strong>laktoferin<\/strong>&nbsp;ili&nbsp;<strong>laktoperoksidaza. <\/strong>Protein sirutke tako\u0111er podupire aktivnost glutationa peroksidaze, koji je jedan od najva\u017enijih antioksidativnih sustava u tijelu. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,7,14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Laktoferin tako\u0111er ima&nbsp;<strong>antimikrobno<\/strong> djelovanje (uglavnom <strong>antibakterijsko<\/strong>) zahvaljuju\u0107i svojoj sposobnosti da ve\u017ee \u017eeljezo u \u0161tetnim (patogenim) mikroorganizmima i tako sprije\u010di njihovo razmno\u017eavanje. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,8]<\/span><\/p>\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\/07\/IMG_5716-1124x749.jpeg\" alt=\"U\u010dinak proteina sirutke na zdravlje\" class=\"wp-image-385834\" style=\"width:843px;height:562px\" title=\"U\u010dinak proteina sirutke na zdravlje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Mo\u017ee pomo\u0107i u sni\u017eavanju krvnog tlaka<\/strong><\/h3>\n\n\n\n<p>U slu\u010daju povi\u0161enog krvnog tlaka <strong>(<\/strong><strong>hipertenzije<\/strong><strong>)<\/strong> jedna od mogu\u0107nosti lije\u010denja primjena je takozvanih&nbsp;<strong>inhibitora ACE-a, <\/strong>koji sprje\u010davaju su\u017eavanje krvnih \u017eila. Inhibitori ACE-a potiskuju funkciju takozvanog angiotenzin-konvertiraju\u0107eg enzima (ACE), \u0161to pridonosi kontrakciji krvnih \u017eila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razni&nbsp;<strong>peptidi<\/strong>, kao \u0161to su&nbsp;<strong>\u03b1-laktalbumin, \u03b2-laktoglobulin ili BSA<\/strong> (gove\u0111i serumski albumin), djeluju kao inhibitori ACE-a u proteinu sirutke. Redovita konzumacija<strong> 20 g<\/strong>&nbsp;proteina sirutke&nbsp;mo\u017ee imati vrlo pozitivan u\u010dinak na sni\u017eavanje krvnog tlaka. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Mo\u017ee pomo\u0107i u sni\u017eavanju razine \u0161e\u0107era u krvi<\/strong><\/h3>\n\n\n\n<p>Ne samo ugljikohidrati, nego i proteini uzrokuju lu\u010denje&nbsp;<strong>inzulina<\/strong>, hormona koji sni\u017eava razinu \u0161e\u0107era u krvi (glikemija). Budu\u0107i da se protein sirutke brzo apsorbira, pove\u0107anje razine inzulina br\u017ee je nakon njegove konzumacije nego nakon drugih izvora proteina. Zahvaljuju\u0107i tome, protein sirutke poma\u017ee&nbsp;<strong>smanjiti razinu \u0161e\u0107era u krvi nakon jela<\/strong>. Stoga mo\u017ee biti od koristi osobama sa \u0161e\u0107ernom bole\u0161\u0107u tipa 2 (DM2), kao i zdravim osobama koje \u017eele sprije\u010diti tu bolest. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodavanje proteinskog praha u hranu (na primjer, proteina sirutke u zobenu ka\u0161u) <strong>usporava apsorpciju ugljikohidrata<\/strong>&nbsp;u krv. Koristan je i za&nbsp;<strong>zdrave osobe<\/strong> koje ne boluju od dijabetesa jer \u0107e nakon obroka bogatog ugljikohidratima kod svake osobe porasti razina \u0161e\u0107era u krvi. \u0160to se vi\u0161e i br\u017ee di\u017ee,&nbsp;<strong>br\u017ee<\/strong> \u0107e <strong>pasti<\/strong>, \u0161to mo\u017ee uzrokovati&nbsp;<strong>glad<\/strong>&nbsp;i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eudnju za slatkim<\/strong><\/a><strong>. <\/strong>Kombiniranjem ugljikohidrata s proteinima mo\u017eete lako sprije\u010diti te \u017eudnje.<\/p>\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\/07\/IMG_9869-1124x749.jpg\" alt=\"Kad je najbolje piti protein sirutke u prahu?\" class=\"wp-image-385887\" style=\"width:843px;height:562px\" title=\"Kad je najbolje piti protein sirutke u prahu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-2048x1365.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=\"Kad_piti_protein_sirutke_u_prahu\"><\/span><strong>Kad piti protein sirutke u prahu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mo\u017ee se upotrebljavati u situacijama kad je potreban ve\u0107i unos proteina: na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/za-mrsavljenje\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>redukcijskoj dijeti<\/strong><\/a>, kad <strong>dobivate mi\u0161i\u0107nu masu<\/strong> ili u slu\u010daju <strong>bolesti<\/strong>, uglavnom kad god je potrebno pove\u0107ati koli\u010dinu proteina u prehrani. Prikladan je i za prehranu <b>starijih osoba <\/b>koje nastoje odr\u017eati mi\u0161i\u0107nu masu.<\/li>\n\n\n\n<li>Prikladan je proteinski dodatak kad ga zbog bilo kojeg razloga ne mo\u017eete uzimati u obliku krute hrane.<\/li>\n\n\n\n<li>Protein sirutke tako\u0111er mo\u017ee biti prikladna zamjena za krutu hranu kad nemate vremena i trebate popiti svoj obrok ili kad zbog raznih razloga ne mo\u017eete konzumirati krutu hranu.<\/li>\n\n\n\n<li>Zadnje, ali ne najmanje va\u017eno, zbog dobre probavljivosti, protein sirutke mogu cijeniti osobe koje pate od raznih probavnih problema (nevezanih uz konzumaciju mlijeka i mlije\u010dnih proteina).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste saznali vi\u0161e o drugim vrstama \u017eivotinjskih i biljnih proteina, pro\u010ditajte 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span><strong>\u0160to trebate zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein sirutke odli\u010dan je dodatak prehrani koji nema svoje mjesto samo u prehrani sporta\u0161a. Osobama koje&nbsp;<strong>poku\u0161avaju smr\u0161avjeti<\/strong>&nbsp;mo\u017ee pomo\u0107i u <strong>odr\u017eavanju mi\u0161i\u0107ne mase<\/strong> i istovremeno olak\u0161ati dijetu izazivanjem ve\u0107eg osje\u0107aja <strong>sitosti<\/strong>. I sporta\u0161i i nesporta\u0161i mogu upotrebljavati protein sirutke u svojoj prehrani kako bi imali koristi od njegovih pozitivnih u\u010dinaka na&nbsp;<strong>rast mi\u0161i\u0107ne mase<\/strong>, ali i na&nbsp;<strong>krvni tlak,&nbsp;<\/strong><strong>imunitet<\/strong>&nbsp;ili&nbsp;<strong>razinu \u0161e\u0107era u krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ho\u0107e li protein sirutke tek postati dio va\u0161e redovne prehrane? Ako vam je \u010dlanak bio koristan i nau\u010dili ste ne\u0161to novo, podijelite ga s prijateljima i pro\u0161irite vijest o zdravstvenim prednostima proteina sirutke.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Koji su u\u010dinci proteina sirutke? Osim \u0161to vam poma\u017ee u dobivanju mi\u0161i\u0107a i mr\u0161avljenju, ima i neke blagotvorne u\u010dinke na va\u0161e zdravlje. Otkrijte sve zdravstvene dobrobiti tog dodatka prehrani.<\/p>\n","protected":false},"author":156,"featured_media":385756,"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":[6368,7124,7184,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-391456","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-mrsavljenje-hr","9":"tag-protein-u-prahu-hr","10":"tag-rast-misicne-mase-hr","11":"tag-zdravlje-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>Whey protein i njegov u\u010dinak na rast mi\u0161i\u0107a, mr\u0161avljenje i zdravlje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kakve u\u010dinke ima protein sirutke na zdravlje? 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