{"id":398642,"date":"2022-10-27T18:37:29","date_gmt":"2022-10-27T16:37:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=398642"},"modified":"2022-10-27T18:38:44","modified_gmt":"2022-10-27T16:38:44","slug":"geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/","title":{"rendered":"Geni odre\u0111uju u\u010dinak kofeina na tijelo. Kako maksimalno pove\u0107ati njegove stimuliraju\u0107e 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.hr\/blog\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/#Zasto_bi_vas_trebalo_zanimati_kako_metabolizirate_kofein\" title=\"Za\u0161to bi vas trebalo zanimati kako metabolizirate kofein?\">Za\u0161to bi vas trebalo zanimati kako metabolizirate kofein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/#Gdje_se_i_kako_kofein_razgraduje_u_tijelu\" title=\"Gdje se i kako kofein razgra\u0111uje u tijelu?\">Gdje se i kako kofein razgra\u0111uje u tijelu?<\/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\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/#Kakav_ucinak_ima_genetika_na_brzinu_razgradnje_kofeina\" title=\"Kakav u\u010dinak ima genetika na brzinu razgradnje kofeina?\">Kakav u\u010dinak ima genetika na brzinu 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.hr\/blog\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/#Sto_ukljucuje_genetika_razgradnje_kofeina\" title=\"\u0160to uklju\u010duje genetika razgradnje kofeina?\">\u0160to uklju\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.hr\/blog\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/#Kako_prilagoditi_unos_kofeina_prema_vasim_genima\" title=\"Kako prilagoditi unos kofeina prema va\u0161im genima?\">Kako prilagoditi unos kofeina prema va\u0161im genima?<\/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\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/#Gdje_i_kako_mozete_testirati_svoju_osjetljivost_na_kofein\" title=\"Gdje i kako mo\u017eete testirati svoju osjetljivost na kofein?\">Gdje i kako mo\u017eete testirati svoju osjetljivost 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.hr\/blog\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Kofein je jedan od naj\u010de\u0161\u0107e kori\u0161tenih i najpopularnijih legalnih stimulansa u svijetu.<\/strong> U razli\u010ditim oblicima mogu ga uzimati mentalno napeti studenti ili zaposleni poslovni ljudi, kao i sporta\u0161i koji se bave izdr\u017eljivo\u0161\u0107u ili snagom. Ali mo\u017eda ste se pitali <strong>\u0161to stoji iza razloga za\u0161to svatko mo\u017ee druk\u010dije reagirati na<\/strong> <strong>kofein.<\/strong> Da, dobro ste pogodili, za to su krivi va\u0161i geni. Danas \u0107emo dobro pogledati metabolizam kofeina na temelju va\u0161eg genetskog sklopa.<\/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=\"Zasto_bi_vas_trebalo_zanimati_kako_metabolizirate_kofein\"><\/span><strong>Za\u0161to bi vas trebalo zanimati kako metabolizirate kofein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> je dobro poznati alkaloid prirodnog porijekla za koji se pokazalo da <strong>pove\u0107ava fizi\u010dku i mentalnu u\u010dinkovitost.<\/strong> Prirodno se nalazi u <a href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\" class=\"ek-link\">kavi<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daju<\/a>, kakau i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-yerba-mate-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Yerbi Mat\u00e9<\/a>. Tako\u0111er se dodaje dodacima prehrani kao \u0161to su <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kofeinske tablete<\/a>, kapsule ili napitci, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sredstva za sagorijevanje masti<\/a> ili <a href=\"https:\/\/gymbeam.hr\/anabolizeri-i-stimulansi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workout stimulanse.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poznavanje va\u0161eg genetskog sklopa,<\/strong> koji odre\u0111uje, izme\u0111u ostalog, brzinu kojom se kofein uklanja iz va\u0161eg tijela, mo\u017ee vam dati korisne informacije za<strong> pravilno doziranje.<\/strong> Tako\u0111er vam mo\u017ee pomo\u0107i utvrditi mo\u017eete li stvarno imati koristi od njegove upotrebe ili vam mo\u017ee na\u0161koditi. <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=\"Gdje_se_i_kako_kofein_razgraduje_u_tijelu\"><\/span><strong>Gdje se i kako kofein razgra\u0111uje u tijelu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jetra je sredi\u0161nji organ metabolizma<\/strong> i uklju\u010dena je u razgradnju kofeina i drugih tvari koje su strane tijelu, op\u0107enito poznatih kao ksenobiotici. Stanice jetre sadr\u017ee posebnu skupinu enzima pod nazivom <strong>citokrom P450 (CYP450)<\/strong> koji modificiraju te tvari u oblik koji se mo\u017ee lak\u0161e i br\u017ee ukloniti iz tijela. To se naj\u010de\u0161\u0107e doga\u0111a kroz urin ili \u017eu\u010d. U <strong>slu\u010daju kofeina,<\/strong> to je uglavnom jedan od enzima <strong>obitelji citokroma koji se zove CYP1A2. On razgra\u0111uje kofein u njegova tri metabolita,<\/strong> <strong>paraksantin, teofilin i teobromin,<\/strong> koji se na kraju izlu\u010duju iz tijela 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=\"Kakav u\u010dinak ima genetika na brzinu razgradnje kofeina?\" class=\"wp-image-393118\" title=\"Kakav u\u010dinak ima genetika na brzinu 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=\"Kakav_ucinak_ima_genetika_na_brzinu_razgradnje_kofeina\"><\/span><strong>Kakav u\u010dinak ima genetika na brzinu razgradnje kofeina?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Taj<strong> enzim CYP1A2<\/strong> kodiran je u va\u0161im genetskim informacijama pomo\u0107u dvaju takozvanih alela, koji se mogu smatrati <strong>dvjema varijantama<\/strong> tog gena. Te dvije varijante gena \u2013 jedna naslije\u0111ena od majke, druga od oca \u2013 ozna\u010dene su slovima A i 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>Istra\u017eivanja su pokazala da osobe koje imaju <strong>varijantu alela AA<\/strong> u svojim genima izlu\u010duju kofein iz tijela<strong>&nbsp;br\u017ee<\/strong> i stoga se smatraju brzim metabolizatorima.<\/li><li>Nasuprot tome, osobe koje imaju<strong> varijante alela AC ili CC<\/strong> izlu\u010duju kofein iz tijela <strong>sporije<\/strong> i nazivaju se sporim metabolizatorima.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brzina izlu\u010divanja stranih tvari (uklju\u010duju\u0107i kofein) iz tijela povezana je s takozvanim <strong>biolo\u0161kim polu\u017eivotom.<\/strong> To je vrijeme (obi\u010dno izra\u017eeno u satima) potrebno da <strong>tijelo smanji koncentraciju tvari u krvi za 50 %.<\/strong> Prosje\u010dno biolo\u0161ko vrijeme polu\u017eivota kofeina iznosi 4 \u2013 6 sati, ali zbog ovih genetskih razlika raspon mo\u017ee potrajati <strong> 1,5 \u2013 10 sati.<\/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 izravno povezano s va\u0161om reakcijom na kofein \u2013<\/strong>&nbsp;neki ljudi nemaju problema s podizanjem prije vje\u017ebanja u ranim ve\u010dernjim satima i odlaskom u krevet nakon povratka iz teretane jer se brzo tro\u0161i. Dok drugima popodnevna kava mo\u017ee predstavljati zna\u010dajan problem s no\u0107nim spavanjem. U tom slu\u010daju, kofeinu je potrebno puno vi\u0161e vremena da se ukloni iz tijela i jo\u0161 ima u\u010dinka.<\/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 kavi, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-kava-zdrava-7-razloga-zasto-biste-joj-trebali-dati-priliku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Je k\u00e1va zdrav\u00e1? 7 d\u016fvod\u016f, pro\u010d byste j\u00ed m\u011bli d\u00e1t \u0161anci. (opens in a new tab)\"><strong>Je li kava zdrava? 7 razloga za\u0161to biste joj trebali dati priliku.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_ukljucuje_genetika_razgradnje_kofeina\"><\/span><strong>\u0160to uklju\u010duje genetika razgradnje kofeina?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sportska izvedba<\/strong><\/h3>\n\n\n\n<p>Najve\u0107e istra\u017eivanje dosad na tu temu provedeno je 2018. godine, a uklju\u010divalo je <strong>108 sporta\u0161a koji su imali zadatak voziti bicikl \u0161to je br\u017ee mogu\u0107e na stazi od 10 km.<\/strong> Zavr\u0161ili su tu stazu sekvencijalno s <strong>placebom (0 mg\/kg), dozom kofeina od 2 mg\/kg ili<\/strong> <strong>dozom od 4 mg\/kg tjelesne te\u017eine.<\/strong> Istra\u017eiva\u010de je zanimalo kako je interakcija izme\u0111u genetike i primijenjene doze kofeina utjecala na kona\u010dno vrijeme. <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>Brzi metabolizatori (AA) pobolj\u0161ali su vrijeme vje\u017ebanja<\/strong> pri dozi od 2 mg\/kg u usporedbi s placebom za 4,8 %, a pri dozi od 4 mg\/kg za 6,8 %!<\/li><li><strong>Kod sporih metabolizatora (AC),<\/strong> dobiveno vrijeme vje\u017ebanja bilo je isto sa sve 3 doze.<\/li><li>Me\u0111utim, u <strong>drugoj skupini sporih metabolizatora (CC)<\/strong> s najnepovoljnijom genetikom, primjena doze od 4 mg\/kg kofeina <strong>pogor\u0161ala je njihovo vrijeme<\/strong> za 13,7 % u usporedbi 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>Istra\u017eivanje je jasno pokazalo da <strong>kofein ima pozitivan u\u010dinak na aerobne performanse<\/strong> samo kod <strong>brzih metabolizatora (AA),<\/strong> dok ima <strong>negativan u\u010dinak kod sporih metabolizatora (CC).<\/strong> Stoga morate poznavati svoju genetiku kako bi i\u0161la u va\u0161u korist, a ne protiv vas.<\/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 konceptu upotrebe kofeina prije vje\u017ebanja, pro\u010ditajte 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=\"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed. (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\"><strong>Tjeskoba i nervoza kod sporta\u0161a<\/strong><\/h3>\n\n\n\n<p>Kofein utje\u010de na fizi\u010dke, ali i na mentalne funkcije kao \u0161to su koncentracija, vrijeme reakcije i budnost. Me\u0111utim, <strong>pri vi\u0161im dozama mo\u017ee do\u0107i do nervoze, tjeskobe i lupanja srca.<\/strong> Osobine odgovorne za te neugodne osje\u0107aje, koji mogu naru\u0161iti sportsku izvedbu, kodirane su <strong>genom koji se zove ADORA2A. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Radi lak\u0161eg razumijevanja, mo\u017eete to zamisliti kao <strong>&#8220;osjetljivost&#8221; na kofein.<\/strong> Nekoliko je istra\u017eivanja pokazalo da su pojedinci s <strong>kombinacijom alela TT puno osjetljiviji<\/strong> na kofein u tom pogledu od nositelja alela CT i CC. Stoga kod tih sporta\u0161a ve\u0107a doza kofeina mo\u017ee uzrokovati pretjeranu anksioznost prije utrke, \u0161to mo\u017ee smanjiti njihovu u\u010dinkovitost. Kombinirajte to s predispozicijom za spor metabolizam kofeina i takav bi sporta\u0161 mogao biti pred velikim izazovom! <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 i nervoza kod sporta\u0161a\" class=\"wp-image-393297\" width=\"843\" height=\"563\" title=\"Anksioznost i nervoza kod sporta\u0161a\" 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 i zdravlje kardiovaskularnog sustava<\/strong><\/h3>\n\n\n\n<p>Jedno je istra\u017eivanje, na primjer, pokazalo da je status <strong>sporog metabolizatora kofeina (CC)<\/strong> povezan sa <strong>72 % ve\u0107im<\/strong> rizikom od razvoja visokog <strong>krvnog tlaka<\/strong> kod pijenja <strong>2 \u2013 3 \u0161alice kave dnevno.<\/strong> I <strong>200 % ve\u0107i rizik<\/strong> od razvoja visokog krvnog tlaka kod pijenja <strong>vi\u0161e od tri \u0161alice kave dnevno,<\/strong> u usporedbi sa sporim metabolizatorima koji nisu pili kavu. Drugo istra\u017eivanje imalo je sli\u010dan nepovoljan ishod. Unos dviju ili vi\u0161e \u0161alica kave dnevno povezan je s ve\u0107im rizikom od infarkta miokarda kod sporih metabolizatora. <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=\"51559,53176,51553,53167,53536,65311,65311,51565,51502\" ><\/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_unos_kofeina_prema_vasim_genima\"><\/span><strong>Kako prilagoditi unos kofeina prema va\u0161im genima?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne samo objektivno iz znanstvenih istra\u017eivanja, nego i subjektivno iz vlastite percepcije nakon konzumiranja kofeina u raznim oblicima, jasno je da <strong>ne reagiraju svi na isti na\u010din na<\/strong> <strong>kofein.<\/strong> Trebali biste <strong>prilagoditi svoj unos kofeina u skladu s tim.<\/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>Unos kofeina prije fizi\u010dke aktivnosti<\/strong><\/h3>\n\n\n\n<p><strong>Brzi metabolizatori<\/strong> koji ne osje\u0107aju nikakvu tremu ili tjeskobu nakon kofeina <strong>ne trebaju se brinuti<\/strong> o njegovom unosu prije aktivnosti. Idealnom dozom kori\u0161tenom u istra\u017eivanjima za pospje\u0161enje u\u010dinkovitosti smatra se <strong>3 \u2013 6 mg\/kg tjelesne te\u017eine.<\/strong> Oni koji imaju iskustva s kofeinom re\u0107i \u0107e vam da je to vrlo visoka doza! Me\u0111utim, trenutno se vjeruje da je <strong>minimalna u\u010dinkovita doza<\/strong> kofeina za pobolj\u0161anje u\u010dinkovitosti <strong>2 \u2013 3 mg\/kg tjelesne te\u017eine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga bih preporu\u010dio da <strong>zapo\u010dnete s tom dozom prije vje\u017ebanja i postupno je pove\u0107avate ako je potrebno.<\/strong> \u0160to je sa <strong>sporim metabolizatorima?<\/strong> Mo\u017eete i bez kofeina. Umjesto toga, mo\u017eete poku\u0161ati s <strong>vrlo malim dozama<\/strong> od otprilike 1 do 2 mg\/kg najvi\u0161e, ako vam to mo\u017ee pru\u017eiti barem malu korist, nadma\u0161uju\u0107i sve mogu\u0107e negativne posljedice. <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>Unos kofeina poslijepodne i rano nave\u010der<\/strong><\/h3>\n\n\n\n<p><strong>Brzi metabolizatori<\/strong> brzo razgra\u0111uju kofein u tijelu. Stoga se mo\u017ee pretpostaviti da konzumacija kasno poslijepodne ne bi trebala biti problem. Ipak, najbolje je <strong>provjeriti u praksi<\/strong> koju dozu kofeina smijete popiti i kad najkasnije kako to ne bi negativno utjecalo na uspavljivanje i kvalitetu va\u0161eg sna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spori metabolizatori trebali bi biti oprezniji s kofeinom kasnije tijekom dana<\/strong> ako ne \u017eele riskirati pote\u0161ko\u0107e s uspavljivanjem i lo\u0161u kvalitetu sna. Ponovno je, me\u0111utim, potrebno <strong>testirati razuman unos kofeina izravno na sebi<\/strong> i odabrati svoju dozu u skladu s tim. U praksi to mo\u017ee zna\u010diti uzimanje samo pola doze prije vje\u017ebanja ili odabir <a href=\"https:\/\/gymbeam.hr\/thor-stim-free-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potpuno bezkofeinske verzije<\/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>Ukupni dnevni unos kofeina<\/strong><\/h3>\n\n\n\n<p>Ako se zbog kofeina osje\u0107ate prekrasno napunjeni energijom i okrijepljeni, spremni za obaranje sportskih rekorda i dobre rezultate na fakultetu ili na poslu, ne morate se previ\u0161e brinuti o unosu. Me\u0111utim, nemojte pretjerivati, pogotovo nave\u010der. Tako\u0111er se savjetuje ne prekora\u010diti <strong>ukupni dnevni preporu\u010deni unos koji je odredila EFSA.<\/strong> To je <strong> 400 mg kofeina<\/strong> za osobu od 70 kg (tj. 5,7 mg\/kg tjelesne te\u017eine). ). <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>Za vas koji<strong> sporije metabolizirate kofein <\/strong>i op\u0107enito ste osjetljiviji na njega, ovdje preporu\u010dujem<strong> vi\u0161e opreza<\/strong>. Iako bi vi\u0161i prag EFSA-e trebao biti siguran za sve, genetska lutrija mogla bi dovesti u pitanje tu granicu. Mo\u017eda zbog nekoliko istra\u017eivanja koja su pokazala neku povezanost izme\u0111u sporijeg metabolizma kofeina i ve\u0107eg rizika od kardiovaskularnih bolesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za takvu je osobu stoga o\u010dito preporu\u010dljivo konzumirati samo onu koli\u010dinu kofeina u kojoj koristi od unosa kofeina (npr. istovremeni unos antioksidansa u visokokvalitetnoj kavi) jo\u0161 uvijek nadma\u0161uju mogu\u0107e rizike. Takva bi koli\u010dina, na primjer, odgovarala najvi\u0161e <strong>1 \u2013 2 \u0161alicama kave dnevno.<\/strong><\/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 kofeinu, pogledajte 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=\"Kofein a jak j\u00edm zefektivn\u00edte sv\u016fj tr\u00e9nink. (opens in a new tab)\"><strong>Kofein i kako \u0107e va\u0161 trening biti u\u010dinkovitiji uz njega.<\/strong><\/a><\/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=\"\u0160to uklju\u010duje genetika razgradnje kofeina?\" class=\"wp-image-393133\" width=\"843\" height=\"527\" title=\"\u0160to uklju\u010duje 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=\"Gdje_i_kako_mozete_testirati_svoju_osjetljivost_na_kofein\"><\/span><strong>Gdje i kako mo\u017eete testirati svoju osjetljivost na kofein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danas je mogu\u0107e podvrgnuti se genetskom testiranju pomo\u0107u jednostavnih <a href=\"https:\/\/gymbeam.hr\/dnk-testovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ku\u0107nih testova DNK-a<\/strong><\/a> u obliku pribora za uzorkovanje iz specijaliziranih genetskih laboratorija koji nude evaluaciju cijelih panela razli\u010ditih genetskih parametara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo genetsko testiranje sve je privla\u010dnije sporta\u0161ima. <strong>Test uklju\u010duje analizu metabolizma kofeina<\/strong> (CYP1A2, ADORA2A), ali i <strong>genetske osnove za razvoj gr\u010deva, predispozicije za rast mi\u0161i\u0107a, oporavak, antioksidativni<\/strong> <strong> kapacitet tijela, razvoj snage i izdr\u017eljivosti<\/strong> te druge zanimljive parametre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111utim, takvo se testiranje tako\u0111er mo\u017ee primijeniti na va\u0161 metabolizam i prehranu.<\/strong> To\u010dnije, kako mo\u017eete upotrebljavati odre\u0111ene vitamine, minerale ili esencijalne omega-3 masne kiseline, koje vas mogu predodrediti za vi\u0161ak ili manjak. Na temelju toga mo\u017eete prilagoditi svoju prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Provjera skrivenih osobina za rijetke nasljedne bolesti<\/strong> kao \u0161to su fenilketonurija, cisti\u010dna fibroza, bolesti mi\u0161i\u0107a itd., koje se potencijalno mogu prenijeti na va\u0161e potomke, tako\u0111er se \u010dini od velikog interesa. To je mogu\u0107e \u010dak i ako vi i va\u0161 partner ne bolujete od tih bolesti. Pregledom se mo\u017eete informirati i o opasnosti od razvoja takozvanih civilizacijskih bolesti (dijabetes tipa 2, kardiovaskularne bolesti, pojedine vrste raka).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanima vas ova tema i \u017eelite saznati vi\u0161e o ku\u0107nom testiranju DNK-a? Saznajte sve \u0161to trebate znati o ku\u0107nom testiranju DNK-a u na\u0161em \u010dlanku <a aria-label=\"V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o dom\u00e1c\u00edch DNA testech (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kucnim-dnk-testovima\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sve \u0161to trebate znati o ku\u0107nim DNK testovima<\/strong><\/a>. Ako \u017eelite isprobati genetsko testiranje, ne smijete propustiti isprobati komplete za testiranje <a href=\"https:\/\/gymbeam.hr\/tellmegen\" class=\"ek-link\"><strong>TellMeGena<\/strong> <\/a>i <a href=\"https:\/\/gymbeam.hr\/geneplanet\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>GenePlaneta.<\/strong><\/a><\/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=\"Gdje i kako mo\u017eete testirati svoju osjetljivost na kofein?\" class=\"wp-image-393148\" width=\"843\" height=\"562\" title=\"Gdje i kako mo\u017eete testirati svoju osjetljivost 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=\"Sto_trebate_zapamtiti\"><\/span><strong>\u0160to trebate zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaka je osoba <strong>druk\u010dija i svi se razlikujemo u svojoj osjetljivosti na kofein i na\u010dinu na koji ga metaboliziramo.<\/strong> Trenutna znanost stoga razlikuje <strong> osobe koje metaboliziraju kofein brzo i sporo.<\/strong> Te karakteristike mogu se procijeniti u odre\u0111enoj mjeri na temelju va\u0161ih reakcija na njegov unos (nervoza, lupanje srca, pobolj\u0161anje u\u010dinkovitosti, lo\u0161e uspavljivanje nakon njegovog unosa). U skladu s tim, preporu\u010dljivo je prilagoditi unos kofeina tako da njegova upotreba ima vi\u0161e koristi nego nedostataka. Ako \u017eelite to razjasniti, predla\u017ee se podvrgavanje jednostavnom genetskom testu putem <a href=\"https:\/\/gymbeam.hr\/dijagnosticki-testovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ku\u0107nog testa DNK-a <\/strong><\/a>za potpuno otkrivanje tih osobina.<\/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>Svaka osoba druk\u010dije reagira na kofein. Objasnit \u0107emo kako geni utje\u010du na metabolizam kofeina i za\u0161to su neki ljudi osjetljiviji na njega. Saznajte uz jednostavni ku\u0107ni test.<\/p>\n","protected":false},"author":168,"featured_media":393201,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6728,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-398642","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-kofein-hr","10":"tag-trening-hr","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 odre\u0111uju u\u010dinak kofeina na tijelo. 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