{"id":395588,"date":"2022-10-20T08:41:25","date_gmt":"2022-10-20T06:41:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=395588"},"modified":"2022-10-20T08:41:26","modified_gmt":"2022-10-20T06:41:26","slug":"geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/","title":{"rendered":"Geni dolo\u010dajo u\u010dinek kofeina na telo. Kako pove\u010dati njegove spodbujevalne u\u010dinke?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/#Zakaj_bi_vas_moralo_zanimati_kako_presnavljate_kofein\" title=\"Zakaj bi vas moralo zanimati, kako presnavljate kofein?\">Zakaj bi vas moralo zanimati, kako presnavljate kofein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/#Kje_in_kako_se_kofein_razgradi_v_telesu\" title=\"Kje in kako se kofein razgradi v telesu?\">Kje in kako se kofein razgradi v telesu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/#Kaksne_ucinke_ima_genetika_na_hitrost_razgradnje_kofeina\" title=\"Kak\u0161ne u\u010dinke ima genetika na hitrost razgradnje kofeina?\">Kak\u0161ne u\u010dinke ima genetika na hitrost razgradnje kofeina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/#Kaj_vkljucuje_genetika_razgradnje_kofeina\" title=\"Kaj vklju\u010duje genetika razgradnje kofeina?\">Kaj vklju\u010duje genetika razgradnje kofeina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/#Kako_prilagoditi_vnos_kofeina_glede_na_svoje_gene\" title=\"Kako prilagoditi vnos kofeina glede na svoje gene?\">Kako prilagoditi vnos kofeina glede na svoje gene?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/#Kje_in_kako_lahko_preverite_svojo_obcutljivost_na_kofein\" title=\"Kje in kako lahko preverite svojo ob\u010dutljivost na kofein?\">Kje in kako lahko preverite svojo ob\u010dutljivost na kofein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Kofein je eden najbolj raz\u0161irjenih in priljubljenih zakonitih po\u017eivil na svetu<\/strong>. V razli\u010dnih oblikah ga lahko jemljejo tako psihi\u010dno obremenjeni \u0161tudenti ali zaposleni poslovne\u017ei kot tudi vzdr\u017eljivostni \u0161portniki ali tisti, ki trenirajo za mo\u010d. Morda pa ste se vpra\u0161ali, <strong>kaj je v ozadju razloga, da se lahko vsakdo na kofein odzove druga\u010de<\/strong>. Da, prav ste uganili, krivi so va\u0161i geni. Danes si bomo dobro ogledali presnovo kofeina glede na va\u0161o gensko zasnovo.<\/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=\"Zakaj_bi_vas_moralo_zanimati_kako_presnavljate_kofein\"><\/span><strong>Zakaj bi vas moralo zanimati, kako presnavljate kofein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a><\/strong> je znan alkaloid naravnega izvora, ki dokazano <strong>pove\u010duje telesno in du\u0161evno zmogljivost<\/strong>. Kofein je naravno prisoten v <a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kavi<\/a>, <a href=\"https:\/\/gymbeam.si\/caj\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daju<\/a>, kakavu in <a href=\"https:\/\/gymbeam.si\/bio-yerba-mate-v-prahu-vanavita.html\" class=\"ek-link\">Yerba <\/a><a href=\"https:\/\/gymbeam.si\/bio-yerba-mate-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\"M (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">M<\/a><a href=\"https:\/\/gymbeam.si\/bio-yerba-mate-v-prahu-vanavita.html\" class=\"ek-link\">at\u00e9<\/a>. Dodan je tudi prehranskim dopolnilom, kot so kofeinske tablete, kapsule ali napitki, <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topilci ma\u0161\u010dob<\/a> ali <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbeni stimulansi<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce poznate svojo genetsko zasnovo<\/strong>, ki med drugim dolo\u010da hitrost odstranjevanja kofeina iz telesa, lahko dobite koristne informacije za <strong>pravilno odmerjanje<\/strong>. Prav tako vam lahko pomaga ugotoviti, ali vam uporaba tesubstance dejansko koristi ali pa vam lahko \u0161koduje. <span style=\"color: #ff6600\">[4]<\/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=\"Kje_in_kako_se_kofein_razgradi_v_telesu\"><\/span><strong>Kje in kako se kofein razgradi v telesu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jetra so osrednji organ presnove<\/strong> in sodelujejo pri razgradnji kofeina in drugih telesu tujih snovi, na splo\u0161no znanih kot ksenobiotiki. Jetrne celice vsebujejo posebno skupino encimov, imenovano <strong>citokrom P450 (CYP450)<\/strong>, ki te snovi spremenijo v obliko, ki se la\u017eje in hitreje izlo\u010di iz telesa. To se najpogosteje zgodi z urinom ali \u017eol\u010dem. V primeru kofeina gre predvsem za enega od encimov te skupine citokromov, imenovanega <strong>CYP1A2<\/strong>. Ta razgradi kofein v njegove tri metabolite, <strong>paraksantin, teofilin in teobromin<\/strong>, ki se na koncu izlo\u010dijo iz telesa z urinom. <span style=\"color: #ff6600\">[8]<\/span><\/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\/09\/kafed-749x1124.jpg\" alt=\"Kako vpliva genetika na hitrost razgradnje kofeina?\" class=\"wp-image-393118\" title=\"Kako vpliva genetika na hitrost razgradnje kofeina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_ucinke_ima_genetika_na_hitrost_razgradnje_kofeina\"><\/span><strong>Kak\u0161ne u\u010dinke ima genetika na hitrost razgradnje kofeina?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta <strong>encim CYP1A2<\/strong> je v va\u0161ih genskih podatkih kodiran z dvema tako imenovanima aleloma, ki si ju lahko predstavljamo kot dve razli\u010dici gena. Ti <strong>dve razli\u010dici<\/strong> gena &#8211; eno ste podedovali od matere, drugo od o\u010deta &#8211; sta ozna\u010deni s \u010drkama A in C.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0160tudije so pokazale, da ljudje, ki imajo v genih <strong>razli\u010dico alela AA<\/strong>, <strong>hitreje<\/strong> izlo\u010dajo kofein iz telesa in zato veljajo za hitre metabolizerje.<\/li><li>Nasprotno pa ljudje, ki imajo <strong>razli\u010dice alelov AC ali CC<\/strong>, izlo\u010dajo kofein iz telesa <strong>po\u010dasneje<\/strong> in jih ozna\u010dujemo kot po\u010dasne metabolizerje.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hitrost izlo\u010danja tujih snovi (vklju\u010dno s kofeinom) iz telesa je povezana s tako imenovanim <strong>biolo\u0161kim razpolovnim \u010dasom<\/strong>. To je \u010das (obi\u010dajno izra\u017een v urah), v katerem <strong>telo zmanj\u0161a koncentracijo snovi v krvi za 50 %<\/strong>. Povpre\u010dni biolo\u0161ki razpolovni \u010das kofeina je 4 do 6 ur, vendar je zaradi genetskih razlik lahko razpon tudi od <strong>1,5 do 10 ur<\/strong>. <span style=\"color: #ff6600\">[8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>To je neposredno povezano s tem, kako se odzivate na kofein<\/strong> &#8211; nekateri ljudje nimajo te\u017eav s tem, da se v zgodnjih ve\u010dernih urah pred vadbo okrep\u010dajo, po vrnitvi iz fitnesa pa gredo spat, saj kofein hitro izzveni. Nekaterim pa lahko popoldanska kava predstavlja veliko te\u017eavo pri no\u010dnem spanju. V tem primeru se kofein iz telesa izlo\u010da veliko dlje in \u0161e vedno u\u010dinkuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o kavi, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/je-kava-zdrava-7-razlogov-zakaj-bi-ji-morali-dati-priloznost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ali je kava zdrava? 7 razlogov, zakaj bi ji morali dati prilo\u017enost.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_vkljucuje_genetika_razgradnje_kofeina\"><\/span><strong>Kaj vklju\u010duje genetika razgradnje kofeina?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160portna zmogljivost<\/strong><\/h3>\n\n\n\n<p>Doslej najobse\u017enej\u0161a \u0161tudija na to temo je bila izvedena leta 2018, v njej pa je sodelovalo <strong>108 \u0161portnikov, ki so morali \u010dim hitreje prekolesariti 10-kilometrsko progo<\/strong>. To progo so zaporedno opravili s <strong>placebom (0 mg\/kg), odmerkom 2 mg\/kg ali 4 mg\/kg telesne te\u017ee kofeina<\/strong>. Raziskovalce je zanimalo, kako interakcija med genetiko in uporabljenim odmerkom kofeina vpliva na kon\u010dni \u010das. <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<ul class=\"wp-block-list\"><li><strong>Hitri presnavljavci (AA) so pri 2 mg\/kg<\/strong> v primerjavi s placebom <strong>izbolj\u0161ali \u010das<\/strong>&nbsp;za <strong>4,8 %<\/strong>, pri 4 mg\/kg pa za <strong>6,8 %<\/strong>!<\/li><li><strong>Pri po\u010dasnih metabolizerjih (AC)<\/strong> je bil kon\u010dni \u010das vadbe pri vseh treh odmerkih enak.<\/li><li>V <strong>drugi skupini po\u010dasnih metabolizerjev (CC)<\/strong> z najmanj ugodno genetiko pa je dajanje odmerka 4 mg\/kg kofeina <strong>poslab\u0161alo njihov \u010das za 13,7 %<\/strong> v primerjavi s placebom.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudija je jasno pokazala, da <strong>kofein pozitivno vpliva na aerobno zmogljivost<\/strong> le pri hitrih metabolizerjih (AA), medtem ko ima pri po\u010dasnih metabolizerjih (CC) negativen u\u010dinek. Zato morate poznati svojo genetiko, da bo igrala v va\u0161o korist in ne proti vam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o konceptu uporabe kofeina pred vadbo, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein pred vadbo: Vklju\u010devanje, koristi, tveganja in odmerjanje.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Anksioznost in nervoza pri \u0161portnikih<\/strong><\/h3>\n\n\n\n<p>Kofein ne vpliva le na telesne, temve\u010d tudi na du\u0161evne funkcije, kot so <strong>koncentracija, reakcijski \u010das in budnost<\/strong>. Pri ve\u010djih odmerkih pa se lahko pojavijo <strong>\u017eiv\u010dnost, tesnoba in razbijanje srca<\/strong>. Lastnosti, ki so odgovorne za te neprijetne ob\u010dutke, ki lahko potencialno poslab\u0161ajo \u0161portno zmogljivost, kodira <strong>gen, imenovan ADORA2A<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za la\u017eje razumevanje si lahko to predstavljate kot <strong>&#8220;ob\u010dutljivost&#8221; na kofein<\/strong>. Ve\u010d \u0161tudij je pokazalo, da so posamezniki s <strong>kombinacijo alelov TT<\/strong> v tem pogledu veliko bolj ob\u010dutljivi na kofein kot nosilci alelov CT in CC. Tako lahko pri teh \u0161portnikih ve\u010dji odmerek kofeina povzro\u010di pretirano tesnobo pred tekmo, kar lahko zmanj\u0161a njihovo zmogljivost. \u010ce to zdru\u017eimo z nagnjenostjo k po\u010dasni presnovi kofeina, lahko takega \u0161portnika \u010daka precej\u0161en izziv! <span style=\"color: #ff6600\">[1, 7]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1124x750.jpg\" alt=\"Anksioznost in nervoza pri \u0161portnikih\" class=\"wp-image-393297\" width=\"843\" height=\"563\" title=\"Anksioznost in nervoza pri \u0161portnikih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Krvni tlak in zdravje srca in o\u017eilja<\/strong><\/h3>\n\n\n\n<p>Ena od raziskav je na primer pokazala, da je bil status po\u010dasnega metabolizatorja kofeina (CC) povezan z <strong>72 % ve\u010djim tveganjem<\/strong> za razvoj visokega krvnega tlaka pri pitju <strong>2-3 skodelic kave na dan<\/strong>. Pri pitju ve\u010d kot treh skodelic kave na dan pa je bilo tveganje za razvoj visokega krvnega tlaka za <strong>200 % ve\u010dje<\/strong> v primerjavi s po\u010dasnimi presnovkarji, ki niso pili nobene kave. Podobno neugoden izid je bil ugotovljen tudi v drugi \u0161tudiji. U\u017eivanje dveh ali ve\u010d skodelic kave na dan je bilo pri po\u010dasnih presnovkarjih povezano z ve\u010djim tveganjem za miokardni infarkt. <span style=\"color: #ff6600\">[2] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"258,7067,51547,53755,55609\" ><\/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=\"Kako_prilagoditi_vnos_kofeina_glede_na_svoje_gene\"><\/span><strong>Kako prilagoditi vnos kofeina glede na svoje gene?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne le na podlagi znanstvenih \u0161tudij, temve\u010d tudi subjektivno na podlagi lastnih zaznav po u\u017eivanju kofeina v razli\u010dnih oblikah je jasno, da se <strong>na kofein vsi ne odzivajo enako<\/strong>. Zato morate vnos kofeina ustrezno prilagoditi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>U\u017eivanje kofeina pred telesno dejavnostjo<\/strong><\/h3>\n\n\n\n<p><strong>Hitrim metabolizerjem<\/strong>, ki po kofeinu ne \u010dutijo tesnobe, <strong>ni treba skrbeti za vnos kofeina<\/strong> pred aktivnostjo. Idealen odmerek, ki se v \u0161tudijah uporablja za spodbujanje zmogljivosti, je <strong>3-6 mg\/kg telesne te\u017ee<\/strong>. Tisti, ki imajo nekaj izku\u0161enj s kofeinom, vam bodo povedali, da je to zelo visok odmerek! Vendar trenutno velja, da je najmanj\u0161i u\u010dinkovit odmerek kofeina za pove\u010danje zmogljivosti <strong>2-3 mg\/kg telesne te\u017ee<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato priporo\u010damo, da pred vadbo <strong>za\u010dnete s tem odmerkom<\/strong> in ga po potrebi postopoma pove\u010dujete. Kaj pa ljudje s <strong>po\u010dasnim metabolizmom<\/strong>? Brez kofeina lahko shajate. Lahko pa poskusite z <strong>zelo majhnimi odmerki<\/strong>, najve\u010d okoli 1 do 2 mg\/kg, \u010de vam to lahko prinese vsaj majhno korist, ki odtehta morebitne negativne u\u010dinke. <span style=\"color: #ff6600\">[4, 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>U\u017eivanje kofeina popoldne in zgodaj zve\u010der<\/strong><\/h3>\n\n\n\n<p><strong>Hitri metabolizerji<\/strong> hitro razgradijo kofein v telesu. Zato lahko domnevamo, da u\u017eivanje pozno popoldne ne bi smelo predstavljati te\u017eav. Kljub temu je najbolje, da <strong>v praksi preizkusite<\/strong>, kak\u0161en odmerek kofeina lahko zau\u017eijete in ob kateri uri najkasneje, da ne bo negativno vplival na zaspanost in kakovost va\u0161ega spanca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ljudje s po\u010dasnim metabolizmom morajo biti previdnej\u0161i pri u\u017eivanju kofeina pozneje \u010dez dan<\/strong>, \u010de ne \u017eelijo tvegati te\u017eav s spanjem in slab\u0161e kakovosti spanja. Tudi v tem primeru pa je treba <strong>vsak razumni vnos kofeina preizkusiti neposredno na sebi<\/strong> in ustrezno izbrati odmerek. V praksi to lahko pomeni, da vzamete le polovico odmerka pred vadbo ali se odlo\u010dite za <a href=\"https:\/\/gymbeam.si\/thor-stim-free-gymbeam.html\" class=\"ek-link\">popoln<\/a><a href=\"https:\/\/gymbeam.si\/thor-stim-free-gymbeam.html\" target=\"_blank\" aria-label=\"o (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.si\/thor-stim-free-gymbeam.html\" class=\"ek-link\">ma brezkofeinsko razli\u010dico<\/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\"><strong>Skupni dnevni vnos kofeina<\/strong><\/h3>\n\n\n\n<p>\u010ce se zaradi kofeina po\u010dutite \u010dudovito polni energije in po\u017eivljeni, pripravljeni podirati rekorde v \u0161portu in dosegati dobre rezultate na univerzi ali v slu\u017ebi, vam ni treba preve\u010d skrbeti glede vnosa kofeina. Vendar ne pretiravajte, zlasti ne zve\u010der. Prav tako je priporo\u010dljivo, da <strong>ne prekora\u010dite skupnega priporo\u010denega dnevnega vnosa<\/strong>, ki ga je dolo\u010dila Evropska agencija za varnost hrane (EFSA). Ta zna\u0161a <strong>400 mg kofeina<\/strong> za 70 kg te\u017eko osebo (tj. 5,7 mg\/kg telesne te\u017ee). <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>Tistim, ki kofein <strong>presnavljajo po\u010dasneje<\/strong> in so na splo\u0161no bolj ob\u010dutljivi nanj, priporo\u010damo ve\u010djo previdnost. \u010ceprav bi morala biti vi\u0161ja mejna vrednost EFSA varna za vsakogar, lahko genetska loterija v to mejo vnese nekaj dvoma. Morda zaradi ve\u010d \u0161tudij, ki so pokazale dolo\u010deno povezavo med po\u010dasnej\u0161o presnovo kofeina in ve\u010djim tveganjem za bolezni srca in o\u017eilja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je za tak\u0161no osebo o\u010ditno priporo\u010dljivo u\u017eivati le tak\u0161no koli\u010dino kofeina, pri kateri koristi u\u017eivanja kofeina (npr. so\u010dasno u\u017eivanje antioksidantov v kakovostni kavi) \u0161e vedno odtehtajo morebitna tveganja. Tak\u0161na koli\u010dina na primer ustreza najve\u010d <strong>1-2 skodelicam kave na dan<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o kofeinu, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein in kako pove\u010dati u\u010dinkovitost treninga<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1124x703.jpg\" alt=\"Kak\u0161na je genetika razgradnje kofeina?\" class=\"wp-image-393133\" width=\"843\" height=\"527\" title=\"Kak\u0161na je genetika razgradnje kofeina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kje_in_kako_lahko_preverite_svojo_obcutljivost_na_kofein\"><\/span><strong>Kje in kako lahko preverite svojo ob\u010dutljivost na kofein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dandanes je mogo\u010de opraviti genetsko testiranje s preprostimi <a href=\"https:\/\/gymbeam.si\/dnk-testi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>doma\u010dimi DNK testi<\/strong><\/a> v obliki kompletov za vzor\u010denje v specializiranih genetskih laboratorijih, ki ponujajo oceno celotnih skupin razli\u010dnih genetskih parametrov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To genetsko testiranje je za \u0161portnike vedno bolj privla\u010dno. <strong>Test vklju\u010duje analizo presnove kofeina<\/strong> (CYP1A2, ADORA2A), pa tudi <strong>genetsko podlago za razvoj kr\u010dev, nagnjenost k rasti mi\u0161ic, okrevanje, antioksidativno zmogljivost telesa, razvoj mo\u010di in vzdr\u017eljivosti<\/strong> ter druge zanimive parametre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tak\u0161no testiranje pa se lahko nana\u0161a tudi na presnovo in prehrano<\/strong>. Natan\u010dneje, kako ste sposobni izkoristiti dolo\u010dene vitamine, minerale ali esencialne ma\u0161\u010dobne kisline omega-3, kar vas lahko predisponira k prese\u017eku ali pomanjkanju. Na podlagi tega lahko ustrezno prilagodite svojo prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zelo zanimivo se zdi tudi presejanje za skrite lastnosti redkih dednih bolezni<\/strong>, kot so fenilketonurija, cisti\u010dna fibroza, mi\u0161i\u010dne bolezni itd., ki se lahko prenesejo na va\u0161e potomce. To je mogo\u010de tudi, \u010de vi in va\u0161 partner ne trpite za temi boleznimi. S preiskavo lahko dobite tudi informacije o tveganju za razvoj tako imenovanih civilizacijskih bolezni (sladkorna bolezen tipa 2, bolezni srca in o\u017eilja, nekatere vrste raka).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima ta tema in \u017eelite izvedeti ve\u010d o doma\u010dem testiranju DNK? Vse, kar morate vedeti o doma\u010dem testiranju DNK, najdete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/vse-kar-morate-vedeti-o-domacih-dnk-testih\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vse, kar morate vedeti o doma\u010dem testiranju DNK<\/a><\/strong>. \u010ce \u017eelite preizkusiti genetsko testiranje, ne smete zamuditi preizkusa testnih kompletov podjetij <strong><a href=\"https:\/\/gymbeam.si\/komplet-za-napredni-dnk-test-tellmegen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">TellMeGen<\/a><\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/geneplanet\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GenePlanet<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1124x749.jpg\" alt=\"Kje in kako lahko preverite svojo ob\u010dutljivost na kofein?\" class=\"wp-image-393148\" width=\"843\" height=\"562\" title=\"Kje in kako lahko preverite svojo ob\u010dutljivost na kofein?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><strong>Kaj bi si morali zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vsak \u010dlovek je druga\u010den in vsi se razlikujemo po ob\u010dutljivosti na kofein in po tem, kako ga presnavljamo<\/strong>. Zato sodobna znanost razlikuje med hitrimi in po\u010dasnimi presnovitelji kofeina. Te zna\u010dilnosti je mogo\u010de do neke mere oceniti na podlagi va\u0161ih odzivov na njegov vnos (\u017eiv\u010dnost, razbijanje srca, pove\u010danje zmogljivosti, slabo zaspavanje po njegovem vnosu). V skladu s tem je priporo\u010dljivo, da vnos kofeina prilagodite tako, da boste od njegove uporabe imeli ve\u010d koristi kot slabosti. \u010ce \u017eelite biti glede tega jasni, predlagamo, da opravite preprost genetski test z <strong><a href=\"https:\/\/gymbeam.si\/dnk-testi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma\u010dim DNK testom<\/a><\/strong>, ki bo v celoti razkril te lastnosti.<\/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\/diagnostic-tests\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDiagnostic Tests\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>Vsak \u010dlovek se na kofein odziva druga\u010de. Razlo\u017eili bomo, kako geni vplivajo na presnovo kofeina in zakaj so nekateri ljudje nanj bolj ob\u010dutljivi. Izvedite to s preprostim doma\u010dim testom. <\/p>\n","protected":false},"author":168,"featured_media":393211,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6735,6507,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-395588","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-kofein-sl","9":"tag-prehranska-dopolnila","10":"tag-trening-sl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Geni dolo\u010dajo u\u010dinek kofeina na telo. 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