{"id":393915,"date":"2022-11-10T14:55:50","date_gmt":"2022-11-10T13:55:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393915"},"modified":"2024-04-25T12:25:40","modified_gmt":"2024-04-25T10:25:40","slug":"kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/","title":{"rendered":"Kako odabrati i upotrebljavati naju\u010dinkovitiji pre-workout?"},"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\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Sto_su_stimulansi_prije_treninga_pre-workouti_i_kako_se_klasificiraju\" title=\"\u0160to su stimulansi prije treninga (pre-workouti) i kako se klasificiraju?\">\u0160to su stimulansi prije treninga (pre-workouti) i kako se klasificiraju?<\/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\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Sto_pre-workout_moze_napraviti_a_sto_ne\" title=\"\u0160to pre-workout mo\u017ee napraviti, a \u0161to ne?\">\u0160to pre-workout mo\u017ee napraviti, a \u0161to ne?<\/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\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Kako_pre-workout_moze_pomoci_u_sportu\" title=\"Kako pre-workout mo\u017ee pomo\u0107i u sportu?\">Kako pre-workout mo\u017ee pomo\u0107i u sportu?<\/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\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Sto_pre-workout_ne_moze_napraviti_tijekom_vjezbanja\" title=\"\u0160to pre-workout ne mo\u017ee napraviti tijekom vje\u017ebanja?\">\u0160to pre-workout ne mo\u017ee napraviti tijekom vje\u017ebanja?<\/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\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Najucinkovitije_tvari_u_dodacima_prehrani_prije_treninga\" title=\"Naju\u010dinkovitije tvari u dodacima prehrani prije treninga\">Naju\u010dinkovitije tvari u dodacima prehrani prije treninga<\/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\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Sto_je_s_americkim_dodacima_prehrani_prije_treninga\" title=\"\u0160to je s ameri\u010dkim dodacima prehrani prije treninga?\">\u0160to je s ameri\u010dkim dodacima prehrani prije treninga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Kako_i_kad_upotrebljavati_podizac\" title=\"Kako i kad upotrebljavati podiza\u010d?\">Kako i kad upotrebljavati podiza\u010d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Koji_je_dodatak_prehrani_prije_treninga_najbolji_za_zene_i_muskarce\" title=\"Koji je dodatak prehrani prije treninga najbolji za \u017eene i mu\u0161karce?\">Koji je dodatak prehrani prije treninga najbolji za \u017eene i mu\u0161karce?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svaki je sporta\u0161 imao onaj trenutak kad je na putu do treninga osjetio da se to danas ne\u0107e dogoditi. Umor, nula energije, te\u017eak dan na poslu ili samo vrijeme kad vam se ni\u0161ta ne radi. U tim situacijama <strong>pre-workout mo\u017ee biti od velike pomo\u0107i.<\/strong> Nakon \u0161to ga uzmete, stvari se obi\u010dno po\u010dnu mijenjati. Nova energija te\u010de va\u0161im venama, va\u0161a motivacija raste i ponovno \u017eelite izvu\u0107i maksimum iz sebe. Kako je to mogu\u0107e i \u0161to ti \u010dudesni stimulansi zapravo rade va\u0161em tijelu? Sve \u0107emo to objasniti u dana\u0161njem \u010dlanku.<\/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_su_stimulansi_prije_treninga_pre-workouti_i_kako_se_klasificiraju\"><\/span>\u0160to su stimulansi prije treninga (pre-workouti) i kako se klasificiraju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\"Pre-workouti  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre-workouti<\/strong> <\/a>osmi\u0161ljeni su za sporta\u0161e kako bi podigli energiju, <strong>pokrenuli i pobolj\u0161ali sportske performanse.<\/strong> To osiguravaju funkcionalni sastojci koje takav dodatak prehrani prije treninga sadr\u017ei. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/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\">Klasifikacija dodataka prehrani prije treninga<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jednokomponentni stimulansi prije treninga<\/strong>&nbsp;sadr\u017ee jedan aktivni sastojak koji bi trebao pomo\u0107i u pobolj\u0161anju u\u010dinkovitosti, a obi\u010dno to mo\u017ee biti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a>, <a href=\"https:\/\/gymbeam.hr\/no-suplementi\" target=\"_blank\" aria-label=\"NO suplementi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">NO suplementi<\/a> (npr. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin malat<\/a>), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/taurin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">taurin<\/a>, <a aria-label=\"acetyl l-karnitin (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/n-acetyl-l-cystein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">acetil l-karnitin<\/a>.<\/li>\n\n\n\n<li><strong>Vi\u0161ekomponentni \u2013<\/strong> mje\u0161avina vi\u0161e aktivnih sastojaka koji se me\u0111usobno nadopunjuju, kombiniraju\u0107i tako vi\u0161e mehanizama djelovanja. \u010cesto su dodatno oboga\u0107eni dodacima koji pospje\u0161uju apsorpciju pojedinih tvari (npr. ekstrakt crnog papra \u2013 bioperin).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga vrsta dodataka prehrani prije treninga temelji se na sadr\u017eaju glavnih aktivnih sastojaka. U tom pogledu presudnu ulogu igra mogu\u0107i sadr\u017eaj stimulansa.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sa stimulansima \u2013<\/strong> ovo su dodaci prehrani prije treninga koji sadr\u017ee stimulanse kao \u0161to je popularni kofein. Oni me\u0111u vama koji su osjetljiviji na kofein i druge stimulanse trebali bi ga uzimati samo prije treninga ujutro ili rano poslijepodne. U suprotnom, riskirate naru\u0161avanje kvalitete sna.<\/li>\n\n\n\n<li><strong>Bez stimulansa \u2013<\/strong> dodaci prije treninga koji ne sadr\u017ee stimulanse. Zbog toga su idealni prije vje\u017ebanja popodne ili nave\u010der. Ne\u0107e utjecati na kvalitetu sna.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220726-WA0006.jpg\" alt=\"\u0160to su dodaci prehrani prije treninga i kako se klasificiraju?\" class=\"wp-image-390373\" style=\"width:768px;height:512px\" title=\"\u0160to su dodaci prehrani prije treninga i kako se klasificiraju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220726-WA0006.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220726-WA0006-400x267.jpg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_pre-workout_moze_napraviti_a_sto_ne\"><\/span>\u0160to pre-workout mo\u017ee napraviti, a \u0161to ne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Od dodatka prehrani prije treninga \u017eelite da vam pru\u017ei dodatni poticaj energije prije vje\u017ebanja i <strong>pomogne vam da bolje radite.<\/strong> Mnogi od vas mo\u017eda imaju nerealna o\u010dekivanja o tome s \u010dime vam stimulans prije treninga mo\u017ee pomo\u0107i. Onda dolazi razo\u010daranje \u0161to odjednom ne di\u017eete 200 kg iz \u010du\u010dnja kad vam je trenutni osobni rekord 150 kg. Dakle, sa\u017emimo \u0161to mo\u017eete o\u010dekivati od stimulansa prije treninga, a \u0161to nije u njegovoj mo\u0107i.<\/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=\"Kako_pre-workout_moze_pomoci_u_sportu\"><\/span>Kako pre-workout mo\u017ee pomo\u0107i u sportu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Poja\u010dava u\u010dinkovitost i pove\u0107ava pogon<\/h3>\n\n\n\n<p>Ovaj u\u010dinak uglavnom je posljedica <strong>sadr\u017eanih stimulansa, kao \u0161to je<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kofein<\/strong><\/a>. To funkcionira na jednostavnom principu. Cijelo vrijeme imate odre\u0111enu razinu adenozina u svom tijelu koji vas umiruje i \u010dini da se osje\u0107ate opu\u0161teno. \u0160to ste bli\u017ee snu, to su va\u0161e razine vi\u0161e. A ako se adenozin ve\u017ee za svoje receptore, po\u010dinjete tonuti u san. Kofein, me\u0111utim, ima sposobnost blokiranja tog procesa tako \u0161to se ve\u017ee na njegove receptore umjesto adenozina. Zahvaljuju\u0107i \u0161irokom mehanizmu djelovanja kofeina, koji tako\u0111er uklju\u010duje njegov u\u010dinak na kateholamine, hormone odgovora na stres, adrenalin i noradrenalin, <strong>osje\u0107ate se energi\u010dno i okrijepljeno za vje\u017ebanje.<\/strong> A ako dodate svoju omiljenu glazbu u slu\u0161alice kako biste poja\u010dali motivaciju i pove\u0107ali entuzijazam, doslovno \u0107ete oboriti rekorde.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[2]<\/span><\/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 saznati vi\u0161e o tome kako kofein utje\u010de na va\u0161e vje\u017ebanje, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kofein prije treninga: funkcije, dobrobiti, rizici i doziranje.<\/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. Pobolj\u0161ava koncentraciju<\/h3>\n\n\n\n<p>Bolja koncentracija prvenstveno je posljedica <strong>prisutnosti nootropika kao \u0161to su kolin, DMAE ili ALCAR (acetil l-karnitin).<\/strong> Oni igraju vitalnu ulogu u podr\u017eavanju kognitivne funkcije. Me\u0111utim, kofein tako\u0111er igra ulogu jer mo\u017ee utjecati na rad mozga, \u010dime <strong>utje\u010de na va\u0161e pam\u0107enje, koncentraciju ili<\/strong> <strong>pa\u017enju.<\/strong> To se mo\u017ee kombinirati s <strong>L-teaninom, <\/strong> koji umanjuje njegovu o\u0161trinu i domet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e savjeta o tome kako pobolj\u0161ati koncentraciju, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropici za pobolj\u0161anje mo\u017edanih funkcija.<\/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. Pove\u0107ava cirkulaciju krvi u mi\u0161i\u0107ima<\/h3>\n\n\n\n<p>Bolji protok krvi u mi\u0161i\u0107e ili<strong> takozvana pumpa<\/strong> uglavnom se odnosi na tvari kao \u0161to su citrulin malat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginin<\/a> ili nitrati (npr. iz cikle). Mo\u017eete ih prona\u0107i pod izrazima NO poja\u010diva\u010di ili NO stimulans. Rade na jednostavnom principu. Pomo\u0107i \u0107e u pove\u0107anju cirkulacije krvi u va\u0161em tijelu, posebno u mi\u0161i\u0107ima koji rade. To omogu\u0107uje da vi\u0161e kisika i drugih hranjivih tvari potrebnih za pobolj\u0161anu sportsku izvedbu do\u0111e do mi\u0161i\u0107nih stanica. To mo\u017eete osjetiti kao priljev nove energije, \u0161to mo\u017ee dovesti do boljeg u\u010dinka i naknadnog u\u010dinkovitijeg oporavka.<\/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\">4. Pospje\u0161uje u\u010dinak snage<\/h3>\n\n\n\n<p><strong>Pospje\u0161enje u\u010dinka snage<\/strong> opet je uglavnom posljedica prisutnosti kofeina i drugih funkcionalnih tvari u dodacima prije treninga. Do neke mjere, me\u0111utim, na to mo\u017ee utjecati kombinacija s NO suplementima, koji su gore navedene tvari za poticanje protoka krvi. Ta u\u010dinkovita kombinacija mo\u017ee u\u010diniti <strong>dvoru\u010dni uteg lak\u0161im<\/strong> i omogu\u0107iti vam da izvedete jo\u0161 jedno ponavljanje. Citrulin malat tako\u0111er vam mo\u017ee pomo\u0107i u izvo\u0111enju ve\u0107eg broja ponavljanja. <span style=\"color: #ff6600\">[3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravo optere\u0107enje i broj ponavljanja klju\u010dni su za rast i snagu mi\u0161i\u0107a. Kako to u\u010diniti, savjetovat \u0107emo vas u svom \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko ponavljanja trebate raditi ako \u017eelite smr\u0161avjeti ili dobiti mi\u0161i\u0107e?<\/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. Pove\u0107ava izdr\u017eljivost<\/h3>\n\n\n\n<p><strong>Bolja izdr\u017eljivost<\/strong> ponovno je uglavnom rezultat kofeina sadr\u017eanog u dodatku prije treninga. Svojim djelovanjem na receptore adenozina mo\u017ee odgoditi i <strong>prigu\u0161iti osje\u0107aj umora<\/strong>. Zahvaljuju\u0107i tome, mo\u017eda \u0107ete mo\u0107i dulje i intenzivnije raditi. Osim toga, kofein tako\u0111er mo\u017ee smanjiti subjektivni intenzitet aktivnosti koja se obavlja. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[38]<\/span> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, dugotrajna upotreba <strong>citrulina, beta-alanina ili BCAA-ova,<\/strong> koji smanjuju umor tijekom dugih vje\u017ebi izdr\u017eljivosti i slu\u017ee kao izvor energije, mo\u017ee tako\u0111er pomo\u0107i. Mo\u017eda \u0107ete se iznenaditi kad saznate da, osim beta-alanina, \u010dak i soda bikarbona, koju ina\u010de imate u kuhinji, djeluje na smanjenje kiselosti mi\u0161i\u0107a. Me\u0111utim, morali biste ju jesti redovito u dozi od nekoliko grama, \u0161to mo\u017eda i nije najbolje iskustvo okusa. <span style=\"color: #ff6600\">[39-40] <\/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 savjete o drugim dodacima za pove\u0107anje va\u0161e izdr\u017eljivosti, ne smijete propustiti na\u0161 \u010dlanak o<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> 11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/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\">6. Poma\u017ee sagorjeti vi\u0161e kalorija<\/h3>\n\n\n\n<p>Pre-workout nije neki \u010dudesni dodatak koji \u0107e vam pomo\u0107i da potro\u0161ite beskrajne koli\u010dine energije besplatno. <strong>Ali mo\u017ee pomo\u0107i u sagorijevanju nekoliko desetaka dodatnih kalorija.<\/strong> Kako je to mogu\u0107e? Pa, zamislite kako bi izgledao va\u0161 trening u danima kad nemate snage i osje\u0107ate se umorno. Sad usporedite to s danom kad uzmete pre-workout. U potonjem slu\u010daju mo\u017eete ulo\u017eiti puno vi\u0161e snage, kao i energije, podi\u0107i ve\u0107u te\u017einu na dvoru\u010dnom utegu, izvesti vi\u0161e ponavljanja ili produ\u017eiti svoju izdr\u017eljivost. Kad tome dodate <strong>metaboli\u010dko ubrzanje zahvaljuju\u0107i mehanizmu djelovanja kofeina ili sinefrina<\/strong> i bolji protok krvi zahvaljuju\u0107i NO suplementima, dobivate jo\u0161 vi\u0161e od toga. To je tako\u0111er razlog za\u0161to sporta\u0161i \u010desto upotrebljavaju dodatke prehrani prije treninga kako bi im pomogli u mr\u0161avljenju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koliko kalorija sagorijevate kroz razli\u010dite sportove, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izgubiti kilogram masti i koliko se energije skriva u njemu?<\/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\">7. Smanjuje osje\u0107aj umora<\/h3>\n\n\n\n<p>S jedne strane, za smanjenje umora tijekom vje\u017ebanja zaslu\u017ean je kofein, koji se ve\u017ee na receptore adenozina i stimulira sredi\u0161nji \u017eiv\u010dani sustav. To osigurava <strong>odgodu i smanjenje uo\u010denog umora,<\/strong> daju\u0107i vam dodatno vrijeme da se osje\u0107ate okrijepljeno i naporno radite na svom vje\u017ebanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, druge tvari kao \u0161to je acetil l-karnitin tako\u0111er igraju ulogu. Lak\u0161e prolazi do mozga, gdje mo\u017ee pomo\u0107i stanicama da u\u010dinkovitije iskori\u0161tavaju energiju i u\u010diniti da se osje\u0107ate vi\u0161e usredoto\u010denima i manje umornima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e savjeta o smanjenju umora pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to ste uvijek umorni? 7 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja.<\/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\">8. \u010cini va\u0161 trening lak\u0161im<\/h3>\n\n\n\n<p>Stimulans prije treninga mo\u017ee pomo\u0107i da se cijeli trening doima lak\u0161im. <strong>Budu\u0107i da vam daje energiju, odga\u0111a umor, ja\u010da koncentraciju<\/strong> i pove\u0107ava va\u0161 entuzijazam, bit \u0107e vam puno lak\u0161e raditi nego bez njega. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[38]<\/span> <\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"\u0160to dodatak prehrani prije treninga mo\u017ee napraviti, a \u0161to ne?\" class=\"wp-image-390388\" style=\"width:843px;height:563px\" title=\"\u0160to dodatak prehrani prije treninga mo\u017ee napraviti, a \u0161to ne?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"258,105022,105226,115138\" ><\/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=\"Sto_pre-workout_ne_moze_napraviti_tijekom_vjezbanja\"><\/span>\u0160to pre-workout ne mo\u017ee napraviti tijekom vje\u017ebanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ne mo\u017ee vje\u017ebati umjesto vas<\/h3>\n\n\n\n<p>Iako pre-workout mo\u017ee u\u010diniti va\u0161 <strong>trening lak\u0161im i ugodnijim,<\/strong> ne o\u010dekujte \u010duda. Najte\u017ei posao ostaje na vama i svejedno \u0107ete mukotrpno odra\u0111ivati svaki podignuti kilogram. Stoga ga vi\u0161e smatrajte pomaga\u010dem koji \u0107e biti uz vas tijekom vje\u017ebanja i pomo\u0107i vam da &#8220;olak\u0161ate teret&#8221; kad se vi\u0161e ne budete osje\u0107ali sposobnima.<\/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. Pove\u0107ati u\u010dinkovitost za 100 %<\/h3>\n\n\n\n<p>Opet \u0107u re\u0107i da je stimulans prije treninga pomagalo, a ne sredstvo za promjenu igre koje mo\u017ee u\u010diniti \u010duda. Ali ne mo\u017eete pove\u0107ati svoj u\u010dinak za nekoliko postotaka, nijedna tvar to ne mo\u017ee u\u010diniti. Osim ako ve\u0107 dugo ne trenirate daleko ispod svojih mogu\u0107nosti i odjednom date sve od sebe. Dakle, nemojte imati nerealne zahtjeve od svog dodatka prije treninga.<\/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. Sagorjeti stotine kalorija bez vje\u017ebanja<\/h3>\n\n\n\n<p>Istina je da vam pre-workout mo\u017ee pomo\u0107i da <strong>sagorite vi\u0161e kalorija tijekom vje\u017ebanja.<\/strong> Ali opet, ne\u0107e biti lagano. Sam po sebi ne\u0107e puno u\u010diniti. Klju\u010dno je to \u0161to \u0107e vam dati <strong>nalet energije, odgoditi umor i nabrijati vas za izvedbu.<\/strong> Kao rezultat toga, mo\u0107i \u0107ete izvu\u0107i vi\u0161e energije iz svog vje\u017ebanja nego bez njega, \u0161to tako\u0111er zna\u010di <strong>vi\u0161e potro\u0161enih kalorija<\/strong>.<strong> Lagano ubrzanje metabolizma zahvaljuju\u0107i kofeinu tako\u0111er mo\u017ee igrati ulogu.<\/strong> \u010cak i tako, svejedno morate naporno raditi. Nije dovoljno uzeti pre-workout, sjesti na klupu s utezima i \u010dekati \u010dudo.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-1124x750.jpg\" alt=\"Ho\u0107e li dodatak prehrani prije treninga pomo\u0107i u sagorijevanju kalorija?\" class=\"wp-image-390403\" style=\"width:843px;height:563px\" title=\"Ho\u0107e li dodatak prehrani prije treninga pomo\u0107i u sagorijevanju kalorija?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC_8597-2048x1367.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=\"Najucinkovitije_tvari_u_dodacima_prehrani_prije_treninga\"><\/span>Naju\u010dinkovitije tvari u dodacima prehrani prije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bismo dobili bolju predod\u017ebu o dodacima prije treninga, pogledajmo pobli\u017ee njihov popis sastojaka. Zahvaljuju\u0107i tome, mo\u0107i \u0107ete bolje procijeniti koje sastojke \u017eelite prona\u0107i u njima, a koji vam mo\u017eda ne odgovaraju.<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kofein\">kofein<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#no-suplementi\">NO Suplementi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#acetyl-l-karnitin\">Acetyl l-karnitin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kolin-i-dmae\">Kolin i DMAE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#taurin\">Taurin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#beta-alanin\">Beta-alanin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#adaptogeni\">Adaptogeni<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kreatin\">Kreatin<\/a><\/div>\n<\/div>\n<\/div>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-749x1124.jpg\" alt=\"kofein u dodacima prehrani prije treninga\" class=\"wp-image-390419\" title=\"kofein u dodacima prehrani prije treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4733-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<h3 class=\"wp-block-heading\" id=\"kofein\">Kofein<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> je najpopularniji stimulans koji se obi\u010dno nalazi u dodacima prije vje\u017ebanja diljem svijeta.<\/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>Prema rezultatima istra\u017eivanja, kofein mo\u017ee<strong> pobolj\u0161ati izdr\u017eljivost, <\/strong>posebno u koli\u010dinama od 3 do 6 mg po kg tjelesne te\u017eine. Nedavno su se istra\u017eivanja usredoto\u010dila na manje doze od 2 do 3 mg\/kg tjelesne te\u017eine, koje bi mogle djelovati jednako dobro.<\/li>\n\n\n\n<li>Druga su se istra\u017eivanja usredoto\u010dila na brzinu kod biciklista. Utvr\u0111eno je da su oni koji su konzumirali 200 mg kofeina <strong>bili br\u017ei<\/strong> u usporedbi s biciklistima koji su primili samo dozu od 100 mg kofeina.<\/li>\n\n\n\n<li>Sli\u010dno tome, kofein tako\u0111er mo\u017ee <strong>pove\u0107ati snagu,<\/strong> prema rezultatima istra\u017eivanja.<\/li>\n\n\n\n<li>Istra\u017eivanja pokazuju da kofein <strong>pobolj\u0161ava fizi\u010dku izvedbu i kod utreniranih i kod neutreniranih osoba.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[3]<\/span> [5-7]<\/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>Osim toga, kofein tako\u0111er mo\u017ee pobolj\u0161ati vrijeme reakcije, smanjiti percipiranu te\u017einu treninga i bol nakon sporta ili pobolj\u0161ati druge aspekte izvedbe. Ali ako odaberete pre-workout s kofeinom, imajte na umu da je on stimulans. Za one me\u0111u vama koji su osjetljiviji na njega, uzimanje takvog dodatka prije treninga mo\u017ee biti neugodno. Mo\u017eete osjetiti npr. valunge, lupanje srca, vrtoglavicu i sli\u010dno. Stoga se savjetuje kombinirati kofein s, primjerice, <strong>L-teaninom,<\/strong> koji ubla\u017eava preo\u0161tar nalet i raspon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim samog kofeina, mo\u017eete \u010desto prona\u0107i biljne ekstrakte s kofeinom u dodacima prije vje\u017ebanja. To uklju\u010duje, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/guarana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>guaranu<\/strong><\/a> <strong>ili zeleni, bijeli ili crni \u010daj.<\/strong> <strong>Teakrin,<\/strong> alkaloid koji je strukturno sli\u010dan kofeinu, tako\u0111er nije iznimka. Me\u0111utim, nije ni pribli\u017eno tako dobro prou\u010den u usporedbi. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n<\/div>\n<\/div>\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\">Koja je preporu\u010dena veli\u010dina porcije kofeina?<\/h4>\n\n\n\n<p>Jedna porcija kofeina trebala bi biti otprilike 200 mg. Me\u0111utim, neki izvori djeluju i s dozom od 3 do 6 mg\/kg. Ipak, ne smijete prekora\u010diti maksimalni preporu\u010deni dnevni unos, koji prema EFSA-i iznosi 400 mg za osobu od 70 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite saznati vi\u0161e o tome kako kofein utje\u010de na va\u0161e vje\u017ebanje? Onda ne smijete propustiti 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 mo\u017ee pobolj\u0161ati va\u0161u izvedbu.<\/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\" id=\"no-suplementi\">NO suplementi (arginin, citrulin malat, betain, ekstrakt cikle)<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/no-suplementi\" target=\"_blank\" aria-label=\"NO suplementi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">NO suplementi<\/a><\/strong> ili takozvane pumpe, dodaju se sredstvima prije treninga uglavnom zato \u0161to <strong>poma\u017eu u pove\u0107anju protoka krvi u mi\u0161i\u0107e.<\/strong> Princip je vrlo jednostavan. Molekule NO \u0161ire krvne \u017eile, \u0161to uzrokuje vazodilataciju. To omogu\u0107uje bolji protok krvi, \u0161to pove\u0107ava protok krvi u mi\u0161i\u0107e. To dovodi do <strong>bolje opskrbe kisikom i drugim hranjivim tvarima potrebnim za pobolj\u0161anu sportsku izvedbu.<\/strong> U tom smislu, arginin, aminokiselina citrulin sama ili vezana za malat, odli\u010dan je izbor. Potonje zatim mo\u017ee smanjiti proizvodnju mlije\u010dne kiseline, koja nastaje kao nusprodukt intenzivnog vje\u017ebanja i povezana je sa smanjenjem intenziteta izvedbe.<\/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>Rezultati istra\u017eivanja koje je prou\u010davalo u\u010dinak citrulina na u\u010dinkovitost pokazali su da je doza od 8 g <a href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>citrulina malata<\/strong><\/a> prije vje\u017ebanja gornjeg dijela tijela pomogla pove\u0107ati broj ponavljanja za gotovo 53 %. Istodobno, prvi i drugi dan nakon treninga, ispitanici su percipirali 40 % manje bolova u mi\u0161i\u0107ima. Me\u0111utim, tako\u0111er treba spomenuti da je gotovo 15 % ispitanika osjetilo mu\u010dninu nakon uzimanja citrulina. Stoga je potrebno ispitati reakciju organizma i po potrebi prilagoditi dozu.<\/li>\n\n\n\n<li>Kod aerobnog vje\u017ebanja, 6 g dodatka <strong>citrulina malata<\/strong> dovelo je do pove\u0107anja proizvodnje ATP-a (izvora trenutne energije). Osim toga, ispitanici su do\u017eivjeli smanjenje percipiranog napora tijekom vje\u017ebanja za 20 %.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arginin<\/strong><\/a>&nbsp;ima sli\u010dne rezultate. Na primjer, istra\u017eivanje je pokazalo da je grupa mu\u0161karaca koja je konzumirala 6 grama arginina sat vremena prije treninga imala zna\u010dajno vi\u0161u razinu du\u0161ikovog oksida u krvi i mogli su du\u017ee vje\u017ebati u usporedbi s placebo grupom.<\/li>\n\n\n\n<li><strong>Ekstrakt cikle,<\/strong> koji se isto klasificira kao tzv. pumpa, tako\u0111er ima svoju funkciju u dodacima prije treninga. Povezan je s pobolj\u0161anjem fizi\u010dke izvedbe.<span style=\"color: #ff6600\"> [9-12]<\/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>NO suplementi stoga poma\u017eu opskrbiti mi\u0161i\u0107e s vi\u0161e hranjivih tvari i kisika. To u kona\u010dnici dovodi do bolje u\u010dinkovitosti i oporavka.<\/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\">Koja je preporu\u010dena veli\u010dina doze NO suplemenata?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Arginin \u2013<\/strong> standardna porcija prije treninga iznosi 3 \u2013 6 grama.<\/li>\n\n\n\n<li><strong>Citrulin malat \u2013<\/strong> za pove\u0107anje sportske u\u010dinkovitosti, idealno je uzeti 6 \u2013 8 g prije vje\u017ebanja.<\/li>\n\n\n\n<li><strong>Betain \u2013 <\/strong> porcija od 2,5 g mo\u017ee biti dovoljna za pobolj\u0161anje u\u010dinka. <span style=\"color: #ff6600\">[41-43]<\/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\" id=\"acetyl-l-karnitin\">Acetyl l-karnitin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/acetyl-l-carnitine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acetil l-karnitin<\/strong><\/a> <strong>oblik je l-karnitina koji se izrazito apsorbira,<\/strong> a koji \u0107ete prvenstveno znati kao popularno sredstvo za sagorijevanje masti. Prirodno se nalazi u svakoj stanici tijela i uklju\u010den je u prijenos masti (masnih kiselina) do stani\u010dnih elektrana u obliku mitohondrija, gdje se <strong>sagorijeva za energiju. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sam acetil l-karnitin, koji mo\u017ee u\u010dinkovitije prodrijeti u mozak, tako\u0111er je uvr\u0161ten me\u0111u nootropike. Oni podupiru kognitivne funkcije kao \u0161to je koncentracija, koja je <strong>klju\u010dna za vrhunsku izvedbu.<\/strong> Ali jednako tako, u istra\u017eivanju su primije\u0107ena op\u0107a pobolj\u0161anja u radu mozga. Sam L-karnitin tako\u0111er mo\u017ee utjecati na <strong>smanjenje bolova u mi\u0161i\u0107ima<\/strong> nakon treninga. <span style=\"color: #ff6600\">[13-15]<\/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\">Koja je preporu\u010dena veli\u010dina porcije acetil l-karnitina?<\/h4>\n\n\n\n<p>Standardna porcija acetil l-karnitina kre\u0107e se u rasponu od 600 do 2500 mg.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-26T210342.558.png\" alt=\"Kako acetil l-karnitin djeluje u dodacima prehrani prije treninga?\" class=\"wp-image-390434\" style=\"width:843px;height:562px\" title=\"Kako acetil l-karnitin djeluje u dodacima prehrani prije treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-26T210342.558.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-26T210342.558-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kolin-i-dmae\">Kolin i DMAE<\/h3>\n\n\n\n<p>Kolin je gradivni blok acetila kolina. Prvenstveno se upotrebljava za <strong>pospje\u0161enje kognitivne funkcije.<\/strong> U isto vrijeme, tako\u0111er poma\u017ee kod metabolizma masti u tijelu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/dmae-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>DMAE<\/strong><\/a>&nbsp;ima sli\u010dnu ulogu. To je molekula kolina koja ima jednu metilnu skupinu manje. Obje tvari upotrebljavaju se kao nootropici koji podupiru rad mozga i djeluju na kognitivnu funkciju. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[17]<\/span><\/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\">Koja je preporu\u010dena veli\u010dina porcije kolina i DMAE-a?<\/h4>\n\n\n\n<ul class=\"wp-block-list\" id=\"i\">\n<li><strong>Kolin \u2013<\/strong> za podr\u0161ku mo\u017edanoj aktivnosti obi\u010dno se uzima porcija od 1 do 2 g. Preporu\u010duje se postupno do\u0107i do te doze.<\/li>\n\n\n\n<li><strong>DMAE \u2013<\/strong> prema zakonu, maksimalna je dnevna porcija 20 mg. Me\u0111utim, u istra\u017eivanjima se unos kretao od 100 do 200 mg dnevno. <span style=\"color: #ff6600\">[44-45]<\/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\" id=\"taurin\">Taurin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/taurin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Taurin<\/strong><\/a>&nbsp;je aminokiselina i u\u010dinkovit antioksidans. Poma\u017ee u <strong>za\u0161titi stanica od oksidativnog stresa i slobodnih radikala.<\/strong> Glavni razlog za\u0161to ga mo\u017eete prona\u0107i u dodacima prije treninga njegov je u\u010dinak na procese koji se odvijaju u \u017eiv\u010danom sustavu. Istra\u017eivanja \u010dak sugeriraju da mo\u017ee imati <strong>pozitivan u\u010dinak na izdr\u017eljivost i snagu,<\/strong> budu\u0107i da mo\u017ee odgoditi umor mi\u0161i\u0107a. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[18]<\/span><\/span><\/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>U\u010dinak taurina na izvedbu prou\u010davan je, primjerice, u istra\u017eivanju o trka\u010dima na daljinu. Zamoljeni su da pretr\u010de 3 km u dvije razli\u010dite situacije \u2013 u jednom su slu\u010daju dobili 1000 mg taurina, u drugom slu\u010daju placebo. Rezultati su pokazali da su <strong>trka\u010di imali u prosjeku 1,7 % bolje rezultate s taurinom.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[19]<\/span><\/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>Zbog svog u\u010dinka na izvedbu i \u017eiv\u010dani sustav, taurin se ne nalazi samo u dodacima prehrani prije treninga. Tako\u0111er se \u010desto nalazi u sredstvima za sagorijevanje masti ili energetskim napitcima.<\/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\">Koja je preporu\u010dena veli\u010dina porcije taurina?<\/h4>\n\n\n\n<p>Za podr\u0161ku u\u010dinkovitosti, preporu\u010duje se uzimanje 1 \u2013 6 grama dnevno 60 \u2013 120 minuta prije aktivnosti. Zakonski je ta koli\u010dina ograni\u010dena na 2 grama dnevno. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[46]<\/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\" id=\"beta-alanin\">Beta-alanin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-alanin<\/strong><\/a> je aminokiselina za koju je znanstveno istra\u017eivanje dokazalo da utje\u010de na vi\u0161e aspekata u\u010dinkovitosti.<\/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>Jedna je od njegovih sposobnosti <strong>pobolj\u0161anje izvedbe<\/strong>, posebno tijekom kra\u0107ih treninga. Kako se duljina aktivnosti pove\u0107avala, njegov se u\u010dinak smanjivao. Zbog toga je idealan, na primjer, za sprintere, sporta\u0161e snage ili crossfitere koji treniraju u kra\u0107im intervalima.<\/li>\n\n\n\n<li>Osim izravnog u\u010dinka na izvedbu, beta-alanin tako\u0111er igra ulogu u <strong>razgradnji mlije\u010dne kiseline u mi\u0161i\u0107ima.<\/strong> Va\u017ean je za stvaranje karnozina, koji djeluje kao proteinski pufer. To zna\u010di da je svojevrsni skuplja\u010d koji poma\u017ee smanjiti razinu kiselosti u mi\u0161i\u0107ima. Zahvaljuju\u0107i tome, sportska izvedba mo\u017ee se lako produ\u017eiti i tako\u0111er odgoditi pojava umora. Kako bi do\u0161lo do tog pove\u0107anja karnozina u mi\u0161i\u0107ima, idealno je uzimati beta-alanin dugoro\u010dno najmanje 2 \u2013 4 tjedna, a ne samo povremeno u obliku dodatka prehrani prije treninga. <span style=\"color: #ff6600\">[20-22]<\/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 odlu\u010dite po\u010deti uzimati dodatke prehrani s beta-alaninom, mo\u017eda \u0107ete u po\u010detku biti malo iznena\u0111eni <strong>\u017emarcima u tijelu, svrbe\u017eom i trncima<\/strong> koji se pojavljuju nakon nekog vremena. To se tehni\u010dki zove parestezija i ne treba je se uop\u0107e bojati. To je samo nuspojava ove tvari koja mo\u017ee biti malo neugodna, ali je potpuno bezopasna. Me\u0111utim, nema nikakve veze s va\u0161im poja\u010danjem, kao \u0161to neki ljudi pogre\u0161no misle. Jedini na\u010din da to smanjite jest uzimanje manje doze beta-alanina. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[23]<\/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 vi\u0161e informacija o beta-alaninu i njegovom u\u010dinku na izvedbu pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/beta-alanin-i-njegova-uporaba-u-sportu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta-alanin i njegova upotreba u sportu.<\/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\">Koja je preporu\u010dena veli\u010dina porcije beta-alanina?<\/h4>\n\n\n\n<p>Idealnom dugotrajnom dnevnom porcijom smatra se izme\u0111u 4 i 6 grama. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[47]<\/span><\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-1124x751.jpg\" alt=\"Kako beta-alanin i arginin djeluju u podiza\u010dima?\" class=\"wp-image-390449\" style=\"width:843px;height:563px\" title=\"Kako beta-alanin i arginin djeluju u podiza\u010dima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0035.jpg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"adaptogeni\">Adaptogeni<\/h3>\n\n\n\n<p>Adaptogeni tako\u0111er igraju ulogu u stimulansima prije treninga. Trenutno su predmet mnogih istra\u017eivanja, stoga mo\u017eemo o\u010dekivati da \u0107emo saznati vi\u0161e o njihovim u\u010dincima. Ali ve\u0107 se povezuju s potporom <strong>sportskoj izvedbi, kognitivnim funkcijama<\/strong> i pove\u0107anom otporno\u0161\u0107u tijela. Me\u0111utim, potrebna je dugotrajna primjena kako bi njihove dobrobiti djelovale. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[24]<\/span><\/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\">Rhodiola rosea<\/h4>\n\n\n\n<p>Istra\u017eivanje je potvrdilo da je tjedno uzimanje <a href=\"https:\/\/gymbeam.hr\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rhodiole rosee<\/a> dovelo do smanjenja kroni\u010dnog umora.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sli\u010dno tome, pokazalo se da Rhodiola rosea mo\u017ee skratiti vrijeme reakcije i pobolj\u0161ati rezultate psihomotornih testova. <span style=\"color: #ff6600\">[25-26]<\/span><\/li>\n<\/ul>\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\">Ginseng (Panax ginseng)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Istra\u017eivanja pokazuju da <a href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ginseng<\/a>&nbsp;ima potencijal za izo\u0161travanje odre\u0111enih kognitivnih funkcija.<\/li>\n\n\n\n<li>Tako\u0111er poma\u017ee u ubla\u017eavanju simptoma kroni\u010dnog umora.<span style=\"color: #ff6600\"> [27-28]<\/span><\/li>\n<\/ul>\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\">Eleutherococcus senticosus<\/h4>\n\n\n\n<p>Uz 8-tjednu nadopunu, rekreativni sporta\u0161i do\u017eivjeli su pove\u0107anje kapaciteta izdr\u017eljivosti i blagu promjenu u metabolizmu koja je dovela do u\u0161tede glikogena.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neka istra\u017eivanja sugeriraju da mo\u017ee pomo\u0107i u pove\u0107anju radne sposobnosti tijekom dugotrajne aerobne aktivnosti. <span style=\"color: #ff6600\">[29-30]<\/span><\/li>\n<\/ul>\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\">Ashwagandha (Withania somnifera)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Istra\u017eivanje u kojem su ispitanici uzimali 500 mg <a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandhe<\/a>&nbsp;svakodnevno tijekom osam tjedana pokazalo je pove\u0107anje brzine i snage u usporedbi sa skupinom ljudi koji su primali placebo.<\/li>\n\n\n\n<li>Rezultati meta-analize pokazuju da je nadopuna ashwagandhe dovela do <strong> pobolj\u0161ane fizi\u010dke izvedbe<\/strong> kod zdravih \u017eena i mu\u0161karaca u usporedbi s placebom.<\/li>\n\n\n\n<li>Sli\u010dno tome, ashwagandha tako\u0111er mo\u017ee imati u\u010dinak na <strong>kognitivne<\/strong> <strong>funkcije<\/strong> kao \u0161to su pa\u017enja i pam\u0107enje. <span style=\"color: #ff6600\">[31-32]<\/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>\u017delite saznati vi\u0161e o u\u010dincima adaptogena? Onda ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogeni: prirodne tvari koje poma\u017eu u upravljanju stresom.<\/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\">Koja je preporu\u010dena veli\u010dina porcije adaptogena?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rhodiola rosea \u2013<\/strong> odaberite standardizirane ekstrakte koji sadr\u017ee 3 % rosavina i 1 % salidrozida. Dr\u017eite se porcije izme\u0111u 60 i 600 mg dnevno. Me\u0111utim, najve\u0107a doza dopu\u0161tena zakonom iznosi 100 mg tog ekstrakta. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[51]<\/span><\/span><\/li>\n\n\n\n<li><strong>Ginseng \u2013<\/strong> u\u010dinkovita porcija kre\u0107e se od 500 do 2000 mg osu\u0161enog praha. Odaberite visokokvalitetne ekstrakte koji su standardizirani u sadr\u017eaju aktivnih ginsenozida. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[50]<\/span><\/span><\/li>\n\n\n\n<li><strong>Eleutherococcus senticosus \u2013<\/strong> istra\u017eivanja pokazuju da su porcije od 300 do 1200 mg dnevno u\u010dinkovite, ali mo\u017eete vidjeti i porcije od 2 do 4 g dnevno. Odaberite kvalitetne ekstrakte koji su standardizirani za eleuterozide. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[49]<\/span><\/span><\/li>\n\n\n\n<li><strong>Ashwagandha \u2013<\/strong> u istra\u017eivanjima se naj\u010de\u0161\u0107e radilo s porcijama u rasponu od 300 do 500 mg. Pri odabiru nastojte izabrati kvalitetne ekstrakte koji su standardizirani za vitanolide. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[48]<\/span><\/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\" id=\"kreatin\">Kreatin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je jo\u0161 jedna tvar koja se redovito pojavljuje u dodacima prije vje\u017ebanja. To je vjerojatno zato \u0161to se nalazi me\u0111u naju\u010dinkovitijim dodacima prehrani \u010dije je djelovanje znanstveno potvr\u0111eno. Me\u0111utim, ako uzimate kreatin samo jednom tjedno u obliku stimulansa prije treninga, ne mo\u017eete <strong>o\u010dekivati bilo kakve brze rezultate.<\/strong> Za njih je potrebna dugotrajna nadopuna od najmanje 3 do 5 g. U slu\u010daju da uzimate kreatin svaki dan, njegovu zasebnu nadopunu na odre\u0111ene dane mo\u017eete barem djelomi\u010dno zamijeniti dodatkom prije treninga koji sadr\u017ei kreatin.<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"684\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0004.jpg\" alt=\"\" class=\"wp-image-390465\" title=\"Koje u\u010dinke mo\u017ee imati nadopuna kreatina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0004.jpg 684w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20220612-WA0004-267x400.jpg 267w\" sizes=\"auto, (max-width: 684px) 100vw, 684px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Koje u\u010dinke mo\u017ee imati nadopuna kreatina? <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glavna je funkcija kreatina obnova ATP-a, koji je izvor trenutne energije.<\/li>\n\n\n\n<li>Istra\u017eivanje potvr\u0111uje da je nadopuna kreatina vrlo korisna za sporta\u0161e snage ili one koji rade na naletu snage. U tom slu\u010daju mo\u017ee do\u0107i do <strong>pobolj\u0161anja u\u010dinkovitosti od 10 do 20 %<\/strong>.<\/li>\n\n\n\n<li>Osim toga, istra\u017eivanje pokazuje da nadopuna kreatina mo\u017ee <strong>pomo\u0107i u pobolj\u0161anju anaerobnog praga<\/strong> i cjelokupnom oporavku tijela. <span style=\"color: #ff6600\">[33-34]<\/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>Prilikom uzimanja kreatina mo\u017ee do\u0107i do blagog pove\u0107anja te\u017eine. To je zbog pove\u0107anja unutarstani\u010dne teku\u0107ine na koju se kreatin ve\u017ee. Nadopuna kreatina tada pove\u0107ava te zalihe za daljnjih 20 \u2013 40 %. Stoga nema potrebe da se brinete zbog te pojave i uzrujavate se da ste se zbog nje udebljali. <span style=\"color: #ff6600\">[34-35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se koji kreatin odabrati? Onda \u0107e vam pomo\u0107i na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolji kreatin<\/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\">Koja je preporu\u010dena veli\u010dina porcije kreatina?<\/h4>\n\n\n\n<p>Idealna koli\u010dina porcije kreatina dugoro\u010dno je izme\u0111u 3 i 5 g. Tu koli\u010dinu trebate uzimati najmanje \u010detiri tjedna kako biste osjetili promjene. U isto vrijeme, nema potrebe da prestanete uzimati kreatin i mo\u017eete ga sigurno uzimati nekoliko godina. \u010cesto se u vezi s kreatinom spominje tzv. faza zasi\u0107enja. Me\u0111utim, to nije nu\u017eno, a upravo u toj fazi pove\u0107avate vjerojatnost iznenadnog debljanja.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_s_americkim_dodacima_prehrani_prije_treninga\"><\/span>\u0160to je s ameri\u010dkim dodacima prehrani prije treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste samo \u010duli za njih, ali mo\u017eda vam ih je netko ponudio ispod pulta i ne samo u teretani. Da, govorimo o ameri\u010dkim dodacima prehrani prije treninga, koji se \u010desto smatraju naju\u010dinkovitijima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali za\u0161to je to tako? <\/strong><\/p>\n\n\n\n<p>Glavni je razlog to \u0161to \u010desto sadr\u017ee tvari koje su zabranjene, posebice na europskom tr\u017ei\u0161tu. Zakonodavstvo SAD-a po tom je pitanju ne\u0161to labavije, tako da postoji ve\u0107i rizik od pojave zabranjenih ili doping sredstava u dodacima prehrani, \u0161to tako\u0111er mo\u017ee imati negativan u\u010dinak na zdravlje.<\/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>Primjeri uklju\u010duju <strong>DMHA ili 1,3-DMAA,<\/strong> tvari koje djeluju kao vrlo sna\u017eni stimulansi. Negativna nuspojava, me\u0111utim, mo\u017ee biti pove\u0107anje krvnog tlaka i otkucaja srca. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[36]<\/span> <\/span><\/li>\n\n\n\n<li>Ostale tvari koje se \u010desto nalaze u ameri\u010dkim dodacima prije treninga uklju\u010duju <strong>higenamin ili efedrin.<\/strong> Oni su tako\u0111er na WADA-inom popisu tvari za doping.<\/li>\n\n\n\n<li>Jo\u0161 jedna problemati\u010dna tvar mo\u017ee biti <strong>johimbin<\/strong>, koji pretjerano optere\u0107uje kardiovaskularni sustav.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to vam ameri\u010dki dodaci prehrani prije treninga mogu uni\u0161titi start na nekim utrkama zbog sadr\u017eaja zabranjenih tvari, imaju i druge posljedice. Osim negativnog utjecaja na zdravlje srca i krvo\u017eilnog sustava,<strong> pove\u0107ava se rizik od dehidracije, simptoma anksioznosti, depresije, glavobolja, problema sa spavanjem i drugih negativnih osje\u0107aja.<\/strong> I o\u010dito se ne isplati. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[37]<\/span> <\/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=\"Kako_i_kad_upotrebljavati_podizac\"><\/span>Kako i kad upotrebljavati podiza\u010d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U idealnom slu\u010daju trebali biste uzeti pre-workout otprilike <strong>trideset minuta prije planirane aktivnosti.<\/strong> Ako je u obliku pilule ili tablete, samo ga progutajte. Dodatke u prahu potrebno je pomije\u0161ati s teku\u0107inom. <a href=\"https:\/\/gymbeam.hr\/thor-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dodaci prehrani prije treninga u brzom napitku<\/strong><\/a>&nbsp;tako\u0111er su prakti\u010dni i mogu se <strong>popiti odmah. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vje\u017ebate ujutro, ne morate se brinuti o uzimanju <strong>pre-workouta sa stimulansima.<\/strong> Kasnije poslijepodne i nave\u010der, bolje je <strong>posegnuti za dodacima prije treninga bez njih <\/strong>kako kvaliteta va\u0161eg sna ne bi patila. Ako nikad niste probali stimulans prije treninga, mo\u017eete po\u010deti s pola porcije da biste vidjeli kako \u0107e va\u0161e tijelo reagirati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, <strong>nikad nemojte isprobavati pre-workout prvi put prije va\u017enih doga\u0111aja<\/strong> kao \u0161to su utrke ili druga natjecanja. Ako ne bude funkcionirao, mogli biste osjetiti mu\u010dninu i vjerojatno ne\u0107ete imati odgovaraju\u0107u izvedbu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U isto vrijeme, poku\u0161ajte ne uzimati dodatke prehrani prije svakog treninga. Vidite ih vi\u0161e kao pomo\u0107nika u danima kad se <strong>osje\u0107ate stvarno umorno<\/strong> i znate da bi to negativno utjecalo na va\u0161u izvedbu. Pretjeranom upotrebom va\u0161e bi tijelo moglo po\u010deti stvarati toleranciju na kofein, na primjer, tako da biste bili prisiljeni uzimati sve ve\u0107e doze kako biste osjetili \u017eeljeni u\u010dinak. Tada biste trebali uzeti du\u017eu pauzu bez pre-workouta kako bi se va\u0161e tijelo naviklo biti bez njih.<\/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=\"Koji_je_dodatak_prehrani_prije_treninga_najbolji_za_zene_i_muskarce\"><\/span>Koji je dodatak prehrani prije treninga najbolji za \u017eene i mu\u0161karce?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne mo\u017eemo op\u0107enito preporu\u010diti da postoji samo jedan ultimativni dodatak prehrani prije treninga za \u017eene i jedan za mu\u0161karce. Njihov profil sastojaka tako\u0111er se bitno ne razlikuje i prakti\u010dki je isti. Me\u0111utim, potrebno je paziti na koli\u010dinu sadr\u017eanih tvari. Na primjer, s kofeinom, <strong>porcije od 3 do 6 mg obi\u010dno se upotrebljavaju prije vje\u017ebanja. Me\u0111utim, pokazalo se da bi \u010dak i porcija od 2 do 3 mg trebala djelovati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dama od 60 kg koja je osjetljiva na stimulanse i ina\u010de ne pije kavu vjerojatno \u0107e uzeti drugu koli\u010dinu. Mu\u0161karac od 90 kg koji je navikao na stimulanse i nema problema s njima uzet \u0107e ve\u0107u dozu. Tako treba pristupiti svim sadr\u017eanim tvarima.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-749x1124.jpg\" alt=\"Kako bi izgledao temelj idealnog dodatka prije treninga?\" class=\"wp-image-390482\" title=\"Kako bi izgledao temelj idealnog dodatka prije treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_5623-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<p>Me\u0111utim, ako ne znate za kojim sastojcima posegnuti u dodatku prije treninga, svakako <strong>ne\u0107ete pogrije\u0161iti s kombinacijom kofeina, NO stimulansa <\/strong>poput arginina ili citrulina malata <strong>i sastojaka za kognitivnu potporu.<\/strong> To uklju\u010duje, na primjer, adaptogene ili acetil l-karnitin.<\/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\">Kako bi izgledao temelj idealnog podiza\u010da?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Temelj idealnog dodatka prije treninga nedvojbeno bi bio <strong>stimuliraju\u0107i kofein<\/strong>, bilo u obliku bezvodnog kofeina ili kofeina iz biljnih izvora.<\/li>\n\n\n\n<li>Jo\u0161 jedan aktivni sastojak bila bi <strong> aminokiselina teanin,<\/strong> koja ima nootropi\u010dna svojstva, djeluje sinergisti\u010dki s kofeinom i suzbija njegove o\u0161tre uspone i padove.<\/li>\n\n\n\n<li>Profil sastojaka tada bi se nadopunio <strong>NO stimulansima kao \u0161to su citrulin malat ili AAKG,<\/strong> koji bi pojednostavnili dostavu hranjivih tvari aktivnim mi\u0161i\u0107ima.<\/li>\n\n\n\n<li>I, naravno, ne smije nedostajati sastojaka koji pospje\u0161uju kognitivnu u\u010dinkovitost, poput <strong>kolina ili DMAE-a<\/strong>. Zbog tog razloga, <strong>adaptogen kao \u0161to je Rhodiola rosea<\/strong> tako\u0111er mo\u017ee biti uklju\u010den u formulu. To bi ujedno moglo pomo\u0107i u osloba\u0111anju od umora.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre-workout napravljen od gore navedenih sastojaka bio bi dobra osnova za stimulans prije vje\u017ebanja, kao i dodatak prije vje\u017ebanja sam za sebe koji \u0107e vam pomo\u0107i da izvu\u010dete maksimum iz sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako tra\u017eite ne\u0161to poput dugotrajnih dodataka prehrani prije treninga koji \u0107e vam pomo\u0107i u pobolj\u0161anju ukupne izvedbe, mo\u017eete posegnuti za tvarima koje se mogu uzimati dugoro\u010dno. Primjeri toga uklju\u010duju<strong> kreatin ili beta-alanin. <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u010ditanja ovog \u010dlanka, vjerojatno vam je ve\u0107 jasno da <strong>stimulans prije treninga mo\u017ee biti odli\u010dan pomo\u0107nik u danima kad se osje\u0107ate umorno, nemate snage<\/strong>, ali ipak \u017eelite dati sve od sebe vje\u017ebaju\u0107i. Me\u0111utim, imajte na umu da \u010dak ni dodaci prije vje\u017ebanja nisu \u010dudesni i ne\u0107e odraditi trening umjesto vas, to je jo\u0161 uvijek na vama. Stoga odaberite pre-workout s odgovaraju\u0107im popisom sastojaka koji \u0107e vas podignuti. Razmislite o upotrebi stimulansa, osobito poslijepodne ili nave\u010der i imajte na umu da dodaci prije treninga ne bi trebali biti dio va\u0161e svakodnevne rutine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u prijateljima nekoga tko nije upoznat s dodacima prehrani prije treninga i njihovim djelovanjem? Podijelite ovaj \u010dlanak s njim kako biste mu olak\u0161ali vje\u017ebanje u danima kad nema dovoljno energije.<\/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.hr\/stimulansi-prije-treninga-1\" 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.hr\/kofeini\" 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>Kako odabrati najbolji dodatak prehrani prije treninga? U dana\u0161njem \u010dlanku nau\u010dit \u0107ete ne\u0161to o kofeinu, beta-alaninu, citrulinu i drugim funkcionalnim sastojcima stimulansa prije treninga.<\/p>\n","protected":false},"author":100,"featured_media":390605,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6200,6500,6728,6764],"filter_section":[],"filter_attribute":[13054,13058,13061,13067,13068],"class_list":{"0":"post-393915","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-adaptogeni-hr","9":"tag-dodaci-prehrani-hr","10":"tag-kofein-hr","11":"tag-kreatin-hr","12":"filter_attribute-aminokyseliny","13":"filter_attribute-kreatin","14":"filter_attribute-nootropika-a-adaptogeny","15":"filter_attribute-regeneracia","16":"filter_attribute-sportovy-vykon","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako odabrati i upotrebljavati naju\u010dinkovitiji pre-workout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako odabrati najbolji stimulans prije treninga? 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