{"id":392733,"date":"2022-09-23T14:10:18","date_gmt":"2022-09-23T12:10:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392733"},"modified":"2025-10-21T18:32:15","modified_gmt":"2025-10-21T16:32:15","slug":"kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/","title":{"rendered":"Kofein prije treninga: funkcije, dobrobiti, rizici i doziranje"},"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\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/#Gdje_mozete_pronaci_kofein\" title=\"Gdje mo\u017eete prona\u0107i kofein?\">Gdje mo\u017eete prona\u0107i 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.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/#Kakve_ucinke_ima_kofein_na_tijelo\" title=\"Kakve u\u010dinke ima kofein na tijelo?\">Kakve u\u010dinke ima kofein na tijelo?<\/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\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/#5_prednosti_unosa_kofeina_prije_treninga\" title=\"5 prednosti unosa kofeina prije treninga\">5 prednosti unosa kofeina prije treninga<\/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\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/#5_nedostataka_konzumiranja_kofeina_prije_treninga\" title=\"5 nedostataka konzumiranja kofeina prije treninga\">5 nedostataka konzumiranja kofeina prije treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/#Preporucene_kolicine_kofeina\" title=\"Preporu\u010dene koli\u010dine kofeina\">Preporu\u010dene koli\u010dine 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.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kofein je vjerojatno najra\u0161ireniji stimulans u svijetu. U obliku svje\u017ee skuhane kave, \u010daja ili putem dodataka prehrani, uzimamo ga ujutro, tijekom dana, a mnogi od nas ga vole prije treninga. Ne samo da mo\u017ee dati dobar boost prije neke aktivnosti, ve\u0107 ima i niz drugih prednosti, poput <strong>podr\u0161ke sportskoj izvedbi i pomo\u0107i pri mr\u0161avljenju.<\/strong> Ali ne zaboravite da je kofein dobar sluga, ali i lo\u0161 gospodar. S tim su povezani neki rizici koji mogu negativno utjecati na va\u0161u izvedbu i zdravlje. Zato je va\u017eno pratiti unos kofeina i znati ga pravilno koristiti.<\/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=\"Gdje_mozete_pronaci_kofein\"><\/span>Gdje mo\u017eete prona\u0107i kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najpoznatiji prirodni izvor kofeina nedvojbeno je <a href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zrno kave<\/strong><\/a> koje se koristi za pripremu espressa, filter kave i drugih napitaka od kave. <strong>Li\u0161\u0107e \u010daja<\/strong>, posebno <a href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zeleni \u010daj<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-matcha-prah-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">matcha<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-yerba-mate-prah-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yerba mat<strong>\u00e9<\/strong><\/a>, tako\u0111er sadr\u017ee ovaj stimulans. No, kofein se u svom prirodnom obliku nalazi i u <a href=\"https:\/\/gymbeam.hr\/bio-zrna-kakaa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zrnu kakaovca<\/strong><\/a>. Ako trebate promjenu, poku\u0161ajte svoju kavu zamijeniti \u0161alicom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kakao-u-prahu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kakaa<\/strong><\/a> ili malom kockom kvalitetne tamne \u010dokolade. Ali o\u010dekujte da \u0107ete unijeti manje kofeina nego \u0161to biste unijeli kavom. <span 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<p>Vrijedi spomenuti i <a href=\"https:\/\/gymbeam.hr\/bio-guarana-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>guaranu<\/strong><\/a> kola orah koji se nalazi u originalnom receptu za svjetski poznatu Coca-Colu. No, ova potonja i danas sadr\u017ei kofein, a u \u0161irokoj ponudi limunada postoje mnoge druge koje u svojim sastojcima imaju kofein. Tako\u0111er se dodaje dodacima prehrani koji se obi\u010dno uzimaju prije i tijekom sportske aktivnosti. To uklju\u010duje, naprimjer, <a href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pre-workout<\/strong><\/a> ili <strong>energetska <\/strong><a href=\"https:\/\/gymbeam.hr\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pi\u0107a<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/energy-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>shotove<\/strong><\/a>&nbsp;<strong>ili gelove.<\/strong> <span 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<p>Jeste li ljubitelj zelenog \u010daja? Onda ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-pozitivnih-ucinaka-zelenog-caja-na-zdravlje-sportasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 pozitivnih prednosti zelenog \u010daja za zdravlje sporta\u0161a.<\/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\/08\/iStock-1347965360-1124x749.jpg\" alt=\"Kava prije treninga\" class=\"wp-image-386773\" style=\"width:843px;height:562px\" title=\"Kava prije treninga\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kakve_ucinke_ima_kofein_na_tijelo\"><\/span>Kakve u\u010dinke ima kofein na tijelo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Smanjuje umor i obnavlja energiju<\/h3>\n\n\n\n<p>Mnogi od nas ne mogu zamisliti odlazak na trening bez svje\u017eeg espressa. Ljudi to do\u017eivljavaju kao ritual za podizanje snage i postizanje pravog raspolo\u017eenja. Ali koji je pravi razlog okrepljuju\u0107eg u\u010dinka kofeina? Njegov glavni mehanizam djelovanja je <strong>jedinstvena sposobnost vezanja na adenozinske receptore.<\/strong> Blokiraju\u0107i ih, mo\u017ee smanjiti djelovanje adenozina koji je dizajniran da vas smiri, u\u010dini da se osje\u0107ate opu\u0161teno, pospano i umorno. Umjesto toga, kofein vas \u010dini <strong>budnijima i mo\u017ee u\u010diniti da osjetite nalet energije,<\/strong> \u0161to je upravo ono \u0161to vam u tom trenutku treba. Zato kofein ima svoje po\u010dasno mjesto u formulama <a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workout suplemenata<\/a>. <span 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<h3 class=\"wp-block-heading\">2. Dobro raspolo\u017eenje i zadovoljstvo<\/h3>\n\n\n\n<p>Ispijanje kave tako\u0111er je povezano s <strong>osje\u0107ajem zadovoljstva i dobrim raspolo\u017eenjem.<\/strong> Taj je u\u010dinak pak vjerojatno povezan s potencijalnom sposobno\u0161\u0107u kofeina da pove\u0107a koli\u010dinu receptora za odre\u0111ene neurotransmitere poput dopamina, serotonina ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">GABA<\/a> (gama-aminomasla\u010dne kiseline). Upravo te tvari utje\u010du na va\u0161e mentalno stanje i mogu <strong>izazvati gotovo eufori\u010dne osje\u0107aje.<\/strong> S vremenom se \u010dak mo\u017eete probiti do toga da osjetite \u017eelju ili potrebu za kavom u odre\u0111eno doba dana. Ako ga ne dobijete, mogli biste osjetiti glavobolje, razdra\u017eljivost i druge ne\u017eeljene simptome. To je zato \u0161to je tijelo ve\u0107 stvorilo naviku i \u017eudi za ugodnim u\u010dincima kofeina. \u0160to vi\u0161e kofeina unosite, simptomi mogu biti intenzivniji nakon \u0161to ga izostavite. <span style=\"color: #ff6600\">[2-4]<\/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\">3. Ve\u0107a budnost<\/h3>\n\n\n\n<p>Razina <strong>hormona adrenalina i kortizola<\/strong> tako\u0111er mo\u017ee porasti u tijelu nakon uzimanja kofeina. To se prepoznaje po <strong>pove\u0107anoj budnosti<\/strong>, br\u017eem otkucaju srca i boljem protoku krvi u mi\u0161i\u0107e. Tako\u0111er \u0107e uzrokovati trenutno pove\u0107anje krvnog tlaka i otkucaja srca. Svi ovi u\u010dinci mogu imati svoje pozitivne, ali i negativne strane u pogledu atletske izvedbe. <span style=\"color: #ff6600\">[3]<\/span><\/p>\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 u\u010dincima kave, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-kava-zdrava-7-razloga-zasto-biste-joj-trebali-dati-priliku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je li kava zdrava? 7 razloga za\u0161to biste joj trebali dati priliku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"258,66748,55609,61459,34231,7067,53755,29080,33457,46117,46111,62872\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_prednosti_unosa_kofeina_prije_treninga\"><\/span>5 prednosti unosa kofeina prije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofein ima svoje stalno mjesto u rutini prije treninga mnogih sporta\u0161a. Dokaz za to je, primjerice, studija koja je pokazala da<strong> 3 od 4 vrhunska sporta\u0161a konzumiraju kofein prije ili tijekom treninga.<\/strong> To je slu\u010daj i sa rekreativcima koji nakon posla odu vje\u017ebati, vjerojatno ne puno manje. Kofein u svojim razli\u010ditim oblicima popularan je kod sporta\u0161a izdr\u017eljivosti i snage, kao i kod nogometa\u0161a i drugih timskih sporta\u0161a. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljiva je \u010dinjenica da je kofein bio na <strong>popisu zabranjenih tvari me\u0111unarodnih sportskih organizacija od 1984. do 2004. godine<\/strong>. Ako je uzorak (urin) sporta\u0161a imao koncentraciju ve\u0107u od 12 \u03bcg\/ml kofeina, to se smatralo dopingom. To otprilike odgovara unosu od 10 mg kofeina po 1 kg tjelesne te\u017eine, \u0161to je znatno iznad uobi\u010dajeno preporu\u010denih vrijednosti. Trenuta\u010dno se sporta\u0161i vi\u0161e ne testiraju na kofein, ali Svjetska antidopin\u0161ka agencija (WADA) nastavlja pratiti unos kofeina i savjetuje sporta\u0161ima da ga dr\u017ee ispod 12 \u00b5g\/ml u slu\u010daju da se ta tema ponovno pokrene u budu\u0107nosti. <span style=\"color: #ff6600\">[6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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.hr\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg\" alt=\"Prednosti kofeina prije treninga\" class=\"wp-image-386788\" title=\"Prednosti kofeina prije treninga\" 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. Podi\u017ee energiju prije treninga<\/h3>\n\n\n\n<p>Gotovo svi trebaju malo ili puno podr\u0161ke prije vje\u017ebanja. \u010cesto se doga\u0111a da se prije planirane sportske aktivnosti osje\u0107ate pomalo bez energije. Automatski pose\u017eete za kofeinom u obliku kave, energetskog napitka ili &nbsp;<a href=\"https:\/\/gymbeam.hr\/thor-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workouta<\/a> i \u010dekate poznati stimuliraju\u0107i u\u010dinak. To se mo\u017ee dogoditi unutar nekoliko minuta, a najja\u010de je izme\u0111u <strong>30. i 120. minute<\/strong> nakon uzimanja kofeina. Tada \u0107ete se mo\u017eda osje\u0107ati <strong>budnijim, motiviranijim, usredoto\u010denijim i spremnijim<\/strong> za nadolaze\u0107e sportske napore. <span style=\"color: #ff6600\">[6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dovoljan i kvalitetan san tako\u0111er je klju\u010dan za visoke sportske rezultate. Pro\u010ditajte vi\u0161e o tome u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spavanje: naju\u010dinkovitiji na\u010din za podizanje energije i gubitak masnog tkiva.<\/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. Bolje sportske performanse<\/h3>\n\n\n\n<p>U smislu pobolj\u0161anja sportske izvedbe, kofein je jedna od <strong>najistra\u017eenijih tvari u svijetu.<\/strong> Naj\u010de\u0161\u0107e se povezuje s pobolj\u0161anom izdr\u017eljivo\u0161\u0107u, ali brojne studije potvrdile su njegove pozitivne u\u010dinke na<strong> snagu, koordinaciju i druge sportske vje\u0161tine.<\/strong> Osim toga, tako\u0111er mo\u017ee pobolj\u0161ati funkcije mozga kao \u0161to su <strong>budnost, pozornost i vrijeme reakcije.<\/strong> Stoga je svestrani alat koji mo\u017ee pomo\u0107i sprinteru da tr\u010di br\u017ee, ko\u0161arka\u0161u da preciznije puca na ko\u0161 ili nogometa\u0161u da pa\u017eljivije &#8220;\u010dita&#8221; igru i ostane uvijek jedan korak ispred protivni\u010dkog igra\u010da.. <span style=\"color: #ff6600\">[5-7] <\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pozitivan u\u010dinak kofeina na sportsku izvedbu uglavnom je posljedica spomenutog u\u010dinka na <strong>smanjenje umora<\/strong> ili pove\u0107anja razine adrenalina, \u0161to \u010desto mo\u017ee dovesti do doslovno natprirodnih performansi.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017ee pridonijeti <strong>pobolj\u0161anoj cirkulaciji krvi u mi\u0161i\u0107ima, ve\u0107oj otpornosti na napor i osje\u0107aj boli.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er mo\u017ee igrati ulogu u<strong> promicanju razgradnje masti u energiju<\/strong>&nbsp;koja se mo\u017ee bolje iskoristiti tijekom vje\u017ebanja.<span style=\"color: #ff6600\"> [2]<\/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>U studijama su primije\u0107ena pobolj\u0161anja od samo jedan posto. U prosjeku se kod sporta\u0161a nakon uzimanja kofeina <strong>izdr\u017eljivost pobolj\u0161ala za 2 &#8211; 4 %, a snaga za 2 &#8211; 7 %<\/strong>. Mo\u017eda se to \u010dini malom brojkom, ali kod sporta\u0161a uspjeh i neuspjeh \u010desto odlu\u010duju milisekunde koje ih mogu pribli\u017eiti osvajanju medalje. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste saznali vi\u0161e o u\u010dincima kofeina na sportsku izvedbu, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kofein i kako on mo\u017ee pobolj\u0161ati va\u0161e performanse na treningu<\/strong><strong>.<\/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\">3. Podr\u017eava sagorijevanje masti i mr\u0161avljenje<\/h3>\n\n\n\n<p>Kofein mo\u017ee <strong>pokrenuti i vi\u0161e nego samo va\u0161 um ili mi\u0161i\u0107e. \u010cak ima sposobnost ubrzavanja metabolizma.<\/strong> Zahvaljuju\u0107i tome, njegov unos prije treninga mo\u017ee dovesti do ve\u0107eg sagorijevanja kalorija, \u0161to \u0107e se posebno cijeniti kod mr\u0161avljenja. Zahvaljuju\u0107i svom djelovanju spada u <a href=\"https:\/\/gymbeam.hr\/termo-sredstva-za-izgaranje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">termogene spaljiva\u010de masti.<\/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\">\n<li>Prije svega, mo\u017ee potaknuti pojedinca na vje\u017ebanje s vi\u0161e<strong> fokusa, vi\u0161e integriteta, vi\u0161e strasti i ve\u0107im intenzitetom,<\/strong> \u0161to mo\u017ee rezultirati s vi\u0161e sagorjele energije.<\/li>\n\n\n\n<li>Istra\u017eivanja su pokazala da kofein utje\u010de na hormone kateholamine (adrenalin i noradrenalin) koji mogu <strong>ubrzati metabolizam.<\/strong><\/li>\n\n\n\n<li>Kofein isto tako mo\u017ee <strong>pove\u0107ati unos kisika<\/strong> tijekom vje\u017ebanja, \u0161to tako\u0111er mo\u017ee pove\u0107ati potro\u0161nju kalorija tijekom treninga.<\/li>\n\n\n\n<li>Ova tvar tako\u0111er ima sposobnost <strong>pove\u0107ati razgradnju masti (lipoliza) u energiju,<\/strong> koja se zatim koristi za fizi\u010dko kretanje. Iz tog razloga, izgaraju\u0107i u\u010dinak kofeina najbolje djeluje u kombinaciji s tjelovje\u017ebom.<\/li>\n\n\n\n<li>Stru\u010dnjaci tako\u0111er vjeruju da igra ulogu u pove\u0107anju koncentracije cikli\u010dkog adenozin monofosfata (cAMP) koji mo\u017ee <strong>aktivirati enzim lipazu<\/strong> koji&nbsp;razgra\u0111uje masti i poma\u017ee ih pretvoriti u iskoristivu energiju.<span style=\"color: #ff6600\"> [2, 8-9]<\/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>U slu\u010daju da \u017eelite isprobati fat burner, a ne znate kako ga odabrati, pro\u010ditajte na\u0161 \u010dlanak&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najucinkovitiji-sagorjevac-masti-i-kako-ga-koristiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati naju\u010dinkovitiji sagorjeva\u010d masti i kako ga koristiti?<\/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\/08\/iStock-1284593488-1124x749.jpg\" alt=\"Kofein i mr\u0161avljenje\" class=\"wp-image-386823\" style=\"width:843px;height:562px\" title=\"Kofein i mr\u0161avljenje\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Smanjuje umor i bolove u mi\u0161i\u0107ima<\/h3>\n\n\n\n<p>Trka\u010di i ostali sporta\u0161i izdr\u017eljivosti koji \u010desto najvi\u0161e vremena provode bave\u0107i se sportom, bore se s umorom tijekom treninga. Oni mogu lako iscrpiti svoje zalihe energije u obliku glikogena, \u0161to rezultira padom performansi. Unos jednostavnih ugljikohidrata tijekom vje\u017ebanja u obliku gelova ili <a href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izotoni\u010dnih napitaka<\/a>&nbsp;poma\u017ee sprije\u010diti to. Me\u0111utim, i kofein tako\u0111er mo\u017ee pridonijeti tome. To je zato \u0161to tijekom tjelesne aktivnosti poma\u017ee razgraditi pohranjene masti u iskoristivi izvor energije, \u0161to zatim mo\u017ee dovesti do <strong>u\u0161tede glikogena<\/strong>. Kofein tijekom bavljenja sportom tako\u0111er poma\u017ee smanjiti umor i subjektivno pove\u0107ati razinu energije smanjuju\u0107i aktivnost adenozina i utje\u010du\u0107i na \u017eiv\u010dani sustav (CNS).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, tako\u0111er se pokazalo da <strong>smanjuje bolove mi\u0161i\u0107a tijekom vje\u017ebanja.<\/strong> To je vjerojatno zbog njegove sposobnosti da potisne u\u010dinke adenozina koji ima u\u010dinak na signaliziranje boli. To omogu\u0107uje pojedincu da podnese ne\u0161to ve\u0107e optere\u0107enje ili da zadr\u017ei intenzitet vje\u017ebe \u0161to je du\u017ee mogu\u0107e. <span style=\"color: #ff6600\">[5, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se bavite sportovima izdr\u017eljivosti i tra\u017eite na\u010dine za u\u010dinkovitu nadoknadu energije i teku\u0107ine tijekom duge izvedbe, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sportski napitci: Kada piti izotoni\u010dna pi\u0107a ili vodu?<\/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. Lak\u0161e se nositi sa zahtjevnim ili dugotrajnim treninzima<\/h3>\n\n\n\n<p>Kada spojimo sve u\u010dinke kofeina zajedno, dobivamo klju\u010d koji mo\u017ee pomo\u0107i u <strong>otklju\u010davanju sljede\u0107e razine sportskog potencijala<\/strong>. Od samog prvog boosta, do smanjenja umora i boli, mo\u017eete napredovati do malo zahtjevnijih ili duljih treninga. Tako\u0111er je mogu\u0107e da \u0107e vam vje\u017ebanje biti malo lak\u0161e nego da prije treninga niste popili kofein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/iStock-1142900322-1124x749.jpg\" alt=\"U\u010dinak kofeina na sportske rezultate\" class=\"wp-image-386854\" style=\"width:843px;height:562px\" title=\"U\u010dinak kofeina na sportske rezultate\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_nedostataka_konzumiranja_kofeina_prije_treninga\"><\/span>5 nedostataka konzumiranja kofeina prije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u010ditanja o svim pozitivnim u\u010dincima, mo\u017ee se \u010diniti da \u0107e kofein prije treninga donijeti samo pozitivne dobrobiti. Na\u017ealost, \u010dak i kofein ima svoje rizike i nije uvijek prikladan prije vje\u017ebanja. \u0160to se mo\u017ee dogoditi ako prekora\u010dite maksimalnu preporu\u010denu dnevnu dozu, imate ve\u0107u osjetljivost na kofein ili ga uzmete u neprikladno vrijeme?<\/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. Rizik od poreme\u0107aja u spavanju<\/h3>\n\n\n\n<p>Kofein op\u0107enito ima brz po\u010detak djelovanja i njegovi se u\u010dinci mogu osjetiti u samo nekoliko minuta. Ali tada ostaje u tijelu dosta dugo. Mo\u017ee pro\u0107i \u010dak 9,5 sati prije nego \u0161to se potpuno eliminira. <strong>Za ve\u0107inu ljudi potrebno je 4 &#8211; 6 sati.<\/strong> Dakle, \u010dak i \u0161est sati nakon ispijanja kave, mo\u017eda \u0107ete imati problema s opu\u0161tanjem tijela, smirivanjem uma i padanjem u san. \u010cak i ako uspijete zaspati, jo\u0161 uvijek se mo\u017eete probuditi tijekom no\u0107i i vjerojatno ne\u0107ete dobiti preporu\u010denih 7 &#8211; 9 sati sna. Kofein tako\u0111er mo\u017ee smanjiti koli\u010dinu dubokog sna koji je neophodan za kvalitetan odmor. Iz tog razloga, obi\u010dno se preporu\u010duje <strong>izbjegavanje kofeina \u0161est sati prije odlaska na spavanje.<\/strong> <span style=\"color: #ff6600\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ikada imate problema sa spavanjem i pitate se kako pobolj\u0161ati san, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/strong><\/a><\/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\">Kakav u\u010dinak DNK ima na razgradnju kofeina?<\/h4>\n\n\n\n<p>Ova se op\u0107a preporuka mo\u017eda ne\u0107e odnositi na sve. Mo\u017eda ste upravo pomislili na nekoga tko jo\u0161 pije kavu nakon ve\u010dere i spava kao beba. S druge strane, ima mnogo ljudi koji samo ujutro mogu popiti kavu ili jaki zeleni \u010daj jer ina\u010de te\u0161ko zaspu. <strong>Obja\u0161njenje ovog fenomena nalazi se u DNK.<\/strong> Enzim odgovoran za metabolizam kofeina kodiran je genom<strong> CYP1A2<\/strong>. Ovisno o tome koju varijantu ovog gena imate, mo\u017eete se klasificirati kao<strong> spori ili brzi metabolizatori kofeina.<\/strong> <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/dijagnosticki-testovi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ku\u0107ni DNK testovi<\/a> tako\u0111er mogu pomo\u0107i u otkrivanju va\u0161eg genetskog potencijala za metabolizam kofeina. Da biste saznali vi\u0161e o njima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kucnim-dnk-testovima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sve \u0161to trebate znati o ku\u0107nim DNK testovima.<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg\" alt=\"Rizici uzimanja kofeina prije treninga\" class=\"wp-image-386869\" title=\"Rizici uzimanja kofeina prije treninga\" 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. Probavne smetnje<\/h3>\n\n\n\n<p>Ako imate osjetljiviji \u017eeludac ili pretjerate s kofeinom, mo\u017eda \u0107ete ve\u0107i dio treninga provesti u WC-u umjesto da di\u017eete &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">utege<\/a>. To je zato \u0161to kofein <strong>pove\u0107ava proizvodnju \u017eelu\u010dane kiseline (klorovodi\u010dne kiseline),<\/strong> \u0161to mo\u017ee uzrokovati iritaciju \u017eeluca ili refluks (\u017eelu\u010dani sokovi koji se vra\u0107aju u jednjak) u velikim koli\u010dinama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, tako\u0111er <strong>poti\u010de rad crijeva,<\/strong> \u0161to nije ba\u0161 prikladno za vje\u017ebanje. Ako ne pijete puno kave, a \u017eelite po\u010deti uzimati kofein kao suplement, bolje je po\u010deti s manjom dozom i pratiti reakciju tijela. <span style=\"color: #ff6600\">[3, 14]<\/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\">3. Pove\u0107ana nervoza, razdra\u017eljivost i druge nuspojave<\/h3>\n\n\n\n<p>Kofein pokre\u0107e \u010ditav niz reakcija u tijelu zbog kojih se osje\u0107ate motiviranije i punije energije. Ali previ\u0161e bilo \u010dega je lo\u0161e za vas. Kada prije\u0111ete prag sigurnog unosa kofeina ili postanete osjetljiviji na njega, mo\u017eete primijetiti da se <strong>osje\u0107ate&nbsp;nervozno, tjeskobno, razdra\u017eljivo, drhtavo ili imate lupanje srca.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ve\u0107ini slu\u010dajeva nije ni\u0161ta ozbiljno i ti bi simptomi trebali nestati kako se kofein eliminira iz va\u0161eg sustava, ali sigurno se ne \u017eelite tako osje\u0107ati tijekom vje\u017ebanja ili u bilo koje doba dana. Kako biste to izbjegli, morate se pridr\u017eavati preporu\u010dene doze i va\u0161e individualne tolerancije na kofein.<span style=\"color: #ff6600\"> [15]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pove\u0107ana tolerancija na kofein<\/h3>\n\n\n\n<p>Ako ste redoviti konzument kofeina u bilo kojem obliku, s vremenom se mo\u017ee dogoditi da vas ista doza vi\u0161e ne stimulira kao prije. <strong>Na\u0161e tijelo mo\u017ee razviti toleranciju na kofein.<\/strong> Da biste postigli iste u\u010dinke, mo\u017eda \u0107ete morati pove\u0107ati dnevni unos, \u0161to mo\u017ee dovesti do \u0161tetnih u\u010dinaka. U tom slu\u010daju mo\u017eete probati ciklirati kofein.<\/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 funkcionira cikliranje kofeina?<\/h4>\n\n\n\n<p><strong>Uklonite sve izvore kofeina iz svoje prehrane i plana suplementacije na 2 &#8211; 8 tjedana.<\/strong> Kada to radite, va\u017eno je pripremiti se na mogu\u0107nost simptoma odvikavanja tijekom prvih nekoliko dana. To je osobito \u010desto kod ljudi koji su konzumirali ve\u0107e doze kofeina. Ovi simptomi obi\u010dno uklju\u010duju razdra\u017eljivost i ponekad glavobolju. Me\u0111utim, ako uspijete izdr\u017eati prvih nekoliko dana i izdr\u017eati ciklus odvikavanja od kofeina, tada mo\u017eete ponovno u\u017eivati u ve\u0107im u\u010dincima kofeina. <strong>Stoga \u0107e manja doza jednostavno biti dovoljna za postizanje \u017eeljenog u\u010dinka.<\/strong>&nbsp;<span style=\"color: #ff6600\">[16-17]<\/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\">5. Rizik od prekomjernog unosa ili predoziranja<\/h3>\n\n\n\n<p>Unijeti vi\u0161e kofeina nego \u0161to je zdravo tijekom dana lak\u0161e je nego \u0161to se \u010dini. Dovoljno je popiti dvije \u0161alice jakog espressa, litru kole bez \u0161e\u0107era i jedno energetsko pi\u0107e prije treninga i pretjerali ste. Ako zaista pretjerate s unosom kofeina tijekom dana, mogli biste \u010dak osjetiti probleme s probavom, lupanje srca i probleme sa spavanjem, \u0161to \u0107e rezultirati jo\u0161 jednom potrebom za poja\u010danjem kofeina, \u0161to vodi u za\u010darani krug. Iz tog razloga <strong>trebali biste pripaziti na dnevni unos kofeina.<\/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 sadr\u017ei va\u0161e omiljeno pi\u0107e?<\/strong><\/h4>\n\n\n\n<p>Donja tablica prikazuje <strong>prosje\u010dne razine kofeina u pi\u0107ima. Sadr\u017eaj kofeina<\/strong> u odre\u0111enim napitcima mo\u017ee varirati ovisno o vrsti zrna koja se koriste, na\u010dinu pripreme, koli\u010dini kori\u0161tene kave ili duljini infuziranja. Isto vrijedi i za \u010daj. Tipi\u010dna mjera za ve\u0107inu napitaka je jedna \u0161alica. <span style=\"color: #ff6600\">[19]<\/span><\/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\"><p style=\"text-align: center\">Napitak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koli\u010dina kofeina po porciji<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vru\u0107a \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 bez 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 limenka &#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\">Crni \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&nbsp; (1 limenka &#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\">Filtar 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=\"Preporucene_kolicine_kofeina\"><\/span>Preporu\u010dene koli\u010dine kofeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA (Europska agencija za sigurnost hrane) postavila je gornju granicu unosa kofeina na <strong>400 mg dnevno za osobu od 70 kg,<\/strong> \u0161to odgovara unosu od <strong>5,7 mg\/kg dnevno.<\/strong><\/li>\n\n\n\n<li>Jedna porcija ne smije sadr\u017eavati vi\u0161e od 200 mg kofeina (3 mg\/kg). <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li>Prema ISSN-u (Me\u0111unarodno dru\u0161tvo sportske prehrane), razina od <strong>3 &#8211; 6 mg\/kg kofeina dnevno prikladna je za podr\u0161ku sportskim rezultatima.<\/strong><\/li>\n\n\n\n<li>Vrlo visok unos kofeina, poput 9 mg\/kg, povezan je s visokom u\u010destalo\u0161\u0107u nuspojava i malo je vjerojatno da \u0107e imati pozitivan u\u010dinak na izvedbu. Vi\u0161e nije bolje u ovom slu\u010daju.<\/li>\n\n\n\n<li>Kofein se preporu\u010duje piti<strong> 30 &#8211; 60 minuta prije treninga.<\/strong> <span style=\"color: #ff6600\">[6]<\/span><\/li>\n<\/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\">Dnevne koli\u010dine kofeina prema tjelesnoj te\u017eini<\/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\"><p style=\"text-align: center\">Tjelesna te\u017eina<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Doza kofeina 3 &#8211; 6 mg\/kg dnevno<\/p><\/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\">Koji su izvori kofeina najbolji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Primjerice, mo\u017eete u\u017eivati u svje\u017eem espressu ili filtriranoj <a href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kavi<\/strong><\/a> prije treninga. Nemojte dodavati mlijeko ili \u0161e\u0107er jer se na taj na\u010din kofein br\u017ee apsorbira, a izbje\u0107i \u0107ete i dodatne kalorije.<\/li>\n\n\n\n<li>Druga opcija su <a href=\"https:\/\/gymbeam.hr\/bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA napitci<\/strong><\/a> koji uz kofein i aminokiseline \u010desto sadr\u017ee vitamine i minerale.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofeinske tablete<\/strong><\/a> tako\u0111er su prikladne jer sadr\u017ee u\u010dinkovitu koli\u010dinu od 200 mg kofeina po porciji.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete koristiti <a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workout suplemente<\/a>, <a href=\"https:\/\/gymbeam.hr\/energy-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energetske shotove<\/a>, <a href=\"https:\/\/gymbeam.hr\/energy-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsules<\/a> s kavom ili ekstrakte<a href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> zelenog \u010daja<\/a> ili <a href=\"https:\/\/gymbeam.hr\/guarana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">guaranu<\/a>.<\/li>\n\n\n\n<li><strong>Prednost dodataka prehrani <\/strong>s kofeinom je \u0161to mo\u017eete znati koliko ste aktivne tvari uzeli. Na\u017ealost, to nije mogu\u0107e s kavom ili \u010dajem, gdje velik broj faktora utje\u010de na sadr\u017eaj kofeina.<\/li>\n<\/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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodavanje kofeina uz suplementaciju prije treninga mo\u017ee pru\u017eiti brojne prednosti. Ova tvar \u0107e vas <strong>energizirati, pripremiti za fizi\u010dku aktivnost i pobolj\u0161ati va\u0161u izvedbu tijekom vje\u017ebanja.<\/strong> Mo\u0107i \u0107ete vje\u017ebati dulje i s ve\u0107om lako\u0107om prolaziti kroz intenzivnije treninge. No, kofein ima i svoju drugu, mra\u010dniju stranu. Lako se mo\u017ee prekora\u010diti njegov preporu\u010deni dnevni unos, \u0161to kod osjetljivijih osoba mo\u017ee izazvati probleme s probavom ili spavanjem. Zato je va\u017eno pridr\u017eavati se ove preporuke i oslu\u0161kivati reakcije vlastitog tijela. To je jedini na\u010din da izvu\u010dete najbolje iz kofeina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je \u010dlanak bio koristan i nau\u010dili ste ne\u0161to novo, podijelite ga sa svojim prijateljima kako bi i oni saznali o prednostima i rizicima uzimanja kofeina prije treninga.<\/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>Koje su najve\u0107e prednosti i mane uzimanja kofeina prije treninga? Koja je preporu\u010dena doza kofeina i je li potrebno ciklirati ga? Odgovore na sva bitna pitanja mo\u017eete prona\u0107i u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":386741,"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":[130],"tags":[6500,6728,6368,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392733","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-kofein-hr","10":"tag-mrsavljenje-hr","11":"tag-trening-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kofein prije treninga: funkcije, dobrobiti, rizici i doziranje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje su prednosti i mane uzimanja kofeina prije treninga? 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