{"id":413767,"date":"2023-02-09T17:36:24","date_gmt":"2023-02-09T16:36:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=413767"},"modified":"2025-11-10T15:42:51","modified_gmt":"2025-11-10T14:42:51","slug":"koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/","title":{"rendered":"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat?"},"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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#Sto_je_zapravo_whey_protein_i_sto_sadrzi\" title=\"\u0160to je zapravo whey protein i \u0161to sadr\u017ei?\">\u0160to je zapravo whey protein i \u0161to sadr\u017ei?<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#Kako_se_pravi_whey_protein\" title=\"Kako se pravi whey protein?\">Kako se pravi whey protein?<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#7_glavnih_prednosti_whey_proteina\" title=\"7 glavnih prednosti whey proteina\">7 glavnih prednosti whey proteina<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#Vrste_whey_proteina\" title=\"Vrste whey proteina\">Vrste whey proteina<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#1_Whey_koncentrat_WPC_%E2%80%93_Whey_Protein_Concentrate\" title=\"1. Whey koncentrat (WPC &#8211; Whey Protein Concentrate)\">1. Whey koncentrat (WPC &#8211; Whey Protein Concentrate)<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#2_Whey_izolat_WPI_%E2%80%93_Whey_Protein_Isolate\" title=\"2. Whey izolat (WPI \u2013 Whey Protein Isolate)\">2. Whey izolat (WPI \u2013 Whey Protein Isolate)<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#3_Whey_hidrolizat_WPH_%E2%80%93_Whey_Protein_Hydrolysate\" title=\"3. Whey hidrolizat (WPH \u2013 Whey Protein Hydrolysate)\">3. Whey hidrolizat (WPH \u2013 Whey Protein Hydrolysate)<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#Sto_je_whey_protein_koji_je_napravljen_od_vise_sastojaka\" title=\"\u0160to je whey protein koji je napravljen od vi\u0161e sastojaka?\">\u0160to je whey protein koji je napravljen od vi\u0161e sastojaka?<\/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\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#Kako_uzimati_whey_protein\" title=\"Kako uzimati whey protein?\">Kako uzimati whey protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#Kako_odabrati_pravi_whey_protein_za_svoj_cilj\" title=\"Kako odabrati pravi whey protein za svoj cilj?\">Kako odabrati pravi whey protein za svoj cilj?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Whey protein u prahu obi\u010dno se smatra najpopularnijim. I nije ni \u010dudo. Sjajan je izvor proteina koji ima izvrstan spektar aminokiselina. \u0160tovi\u0161e, tako\u0111er ima jedan od najboljih omjera cijene i kvalitete. Kada budete spremni posegnuti za whey proteinom, mogli biste se iznenaditi velikim izborom. Odjednom u ponudi vidite koncentrat, izolat ili \u010dak hidrolizat. To je izazov, zar ne? Samo zato \u0161to na etiketi pi\u0161e Whey ne zna\u010di da je to najbolji protein za vas. Danas \u0107emo vam poku\u0161ati pomo\u0107i oko va\u0161eg izbora. Objasniti \u0107emo vam kako nastaju ti proteini, koje su razlike me\u0111u njima i dati vam savjet koja je vrsta najbolja i u kojoj situaciji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_zapravo_whey_protein_i_sto_sadrzi\"><\/span>\u0160to je zapravo whey protein i \u0161to sadr\u017ei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\"><strong>Whey protein<\/strong><\/a>&nbsp;se mo\u017ee smatrati koncentriranim izvorom proteina koji se dobiva od kravljeg mlijeka. U osnovi, to je ono \u0161to ostane od mlijeka kada iz njega uklonite sve osim whey proteina. Filtriranjem se osloba\u0111ate proteina kazeina, vode i malo masti, kao i laktoze. Razli\u010dite vrste proteina razlikuju se jedna od druge prema razini filtracije ili hidrolize i udjelu sadr\u017eanih proteina i drugih komponenti. Sli\u010dno, udio pojedinih aminokiselina neznatno varira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolju predod\u017ebu o <strong>sadr\u017eaju<\/strong> <strong><a href=\"https:\/\/gymbeam.hr\/aminokiseline\">aminokiselina<\/a><\/strong> pripremili vam smo tablicu u kojoj mo\u017eete prona\u0107i njihove konkretne vrijednosti. To su vrijednosti koje su dobivene izra\u010dunom prosjeka nekoliko razli\u010ditih whey koncentrata. Za druge vrste whey proteina, kao \u0161to su <strong>izolati i hidrolizati<\/strong>, sadr\u017eaj aminokiselina op\u0107enito \u0107e biti ve\u0107i. To je zato \u0161to filtracija i drugi procesi uklanjaju dio masti i laktoze iz whey koncentrata, \u010dime se <strong>pove\u0107ava udio aminokiselina.<\/strong>&nbsp;<span style=\"color: #ff6600\">[1-3]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Aminokiseline<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Koli\u010dina aminokiselina u 100 g whey proteina<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Koli\u010dina aminokiselina u 30 g whey proteina<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Izoleucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">49.7 \u2013 57.3 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14.9 \u2013 17.2 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucin    <\/td><td class=\"has-text-align-center\" data-align=\"center\">79.8 \u2013 106.6 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.9 \u2013 32 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valin     <\/td><td class=\"has-text-align-center\" data-align=\"center\">18.4 \u2013 59.3 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5 \u2013 17.8 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">76.1 \u2013 88.1 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.8 \u2013 26.4 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin i cistein<\/td><td class=\"has-text-align-center\" data-align=\"center\">79.7 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.9 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin i tirozin<\/td><td class=\"has-text-align-center\" data-align=\"center\">58.2 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.5 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin    <\/td><td class=\"has-text-align-center\" data-align=\"center\">61.1 \u2013 67.7 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.3 \u2013 20.3 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triptofan<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.3 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Histidin<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8 \u2013 18.7 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 \u2013 5.6 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Alanin<\/td><td class=\"has-text-align-center\" data-align=\"center\">42.1 \u2013 55.5 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.6 \u2013 16.6 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Arginin<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.0 \u2013 27.1 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.6 \u2013 8.1 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glutamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">141.4 \u2013 158.4 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">42.4 \u2013 47.5 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glicin<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 \u2013 53.2 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.1 \u2013 16 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prolin<\/td><td class=\"has-text-align-center\" data-align=\"center\">46.7 \u2013 66.6 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 \u2013 20 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Serin<\/td><td class=\"has-text-align-center\" data-align=\"center\">38.8 \u2013 53 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 \u2013 15.9 mg\/g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Asparaginska kiselina<\/td><td class=\"has-text-align-center\" data-align=\"center\">94.1 mg\/g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28.2 mg\/g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Na kona\u010dan nutritivni profil tako\u0111er utje\u010de i ono s \u010dime ga pijete. Ako \u017eelite saznati s kojom teku\u0107inom je najbolje mije\u0161ati proteine, ne smijete propustiti na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/\">Je li proteine bolje piti s vodom ili mlijekom?<\/a><\/strong>\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/kingapr-4315-1124x749.jpg\" alt=\"\u0160to je zapravo whey protein i \u0161to sadr\u017ei?\" class=\"wp-image-407314\" style=\"width:843px;height:562px\" title=\"\u0160to je zapravo whey protein i \u0161to sadr\u017ei?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/kingapr-4315-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/kingapr-4315-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/kingapr-4315-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/kingapr-4315-2048x1365.jpg 2048w\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_pravi_whey_protein\"><\/span>Kako se pravi whey protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Whey protein se<strong> pravi od mlijeka. Sadr\u017ei 20% whey proteina i 80% kazeina.<\/strong> Napomene radi, za izradu 1 kg whey proteina potrebno vam je otprilike 100 litara kravljeg mlijeka. U nastavku pogledajte detaljniju sliku procesa proizvodnje kako bi vam bilo jasnije. <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\">1. Nabavka sirutke<\/h3>\n\n\n\n<p>Za proizvodnju whey proteina prvo morate nabaviti sirutku. Zamislite je kao neku vrstu zelenkasto-\u017eute teku\u0107ine. Sastoji se od 94% vode, a preostalih 6% je suha tvar. Sama suha tvar sastoji se uglavnom od laktoze (oko 77%), 10% od proteina i ostatak od neproteinskih du\u0161i\u010dnih i mineralnih tvari i lipida. Dobiva se koagulacija kravljeg mlijeka.<\/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. Prerada sirutke<\/h3>\n\n\n\n<p>Da bi se sirutka mogla dalje prera\u0111ivati, potrebno ju je prvo tretirati. U ovom procesu uklanjaju se ostaci proteina kazeina i velik dio masti, kako bi se sprije\u010dilo za\u010depljenje membrana filtera. Drugi va\u017ean korak je pasterizacija (kratkotrajno zagrijavanje), koja ubija ne\u017eeljene organizme i deaktivira odre\u0111ene enzime. Djelomi\u010dno se uklanjaju i neki minerali koji bi mogli negativno utjecati na proces. Sirutka koja je obra\u0111ena na ovaj na\u010din mora se zatim koncentrirati isparavanjem.<span style=\"color: #ff6600\"> [32-35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pravljenje whey proteina<\/h3>\n\n\n\n<p>Osnovna sirovina za proizvodnju proteinskog praha je koncentrirana sirutka kojoj su tijekom prerade odstranjeni kazein te dijelom masti, laktoza i minerali. Kako bi se iz sirutke proizveo kvalitetan protein, ona mora biti podvrgnuta nje\u017enoj filtraciji. Razina filtracije stupnjevana je prema tome koliko je smanjena veli\u010dina pora filtarskih membrana.<span style=\"color: #ff6600\"> [32-35]<\/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\">Koraci filtracije u proizvodnji whey proteina<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>mikrofiltracija<\/strong> (najni\u017ea razina, koja je najjeftinija pa se naj\u010de\u0161\u0107e koristi), unutar koje razlikujemo dvije vrste filtracije: cross-flow ili CFM (koja se koristi i kod ultrafiltracije) i dead-end<\/li>\n\n\n\n<li><strong>ultrafiltracija<\/strong><\/li>\n\n\n\n<li><strong>nanofiltracija<\/strong><\/li>\n\n\n\n<li><strong>reverzna osmoza<\/strong> (najvi\u0161a razina filtracije)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kvaliteta i cijena dobivenog proteina ovisi o kori\u0161tenoj metodi filtracije.<\/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=\"6939,46201,58585,67804,78073\" ><\/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=\"7_glavnih_prednosti_whey_proteina\"><\/span>7 glavnih prednosti whey proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako mnogi proteine do\u017eivljavaju samo kao dodatak prehrani za one koji \u017eele velike mi\u0161i\u0107e, to nikako nije slu\u010daj. Dobrobiti proteina mogu iskusiti <strong>ljudi na redukcijskoj dijeti,<\/strong> oni koji \u017eele izgubiti na te\u017eini ili stariji pojedinci kojima je potrebno da <strong>oja\u010daju mi\u0161i\u0107no-ko\u0161tani sustav.<\/strong> Pogledajmo glavne prednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ubrzanje metabolizma<\/h3>\n\n\n\n<p>Ubrzavanje metabolizma mo\u017ee se <strong>pripisati termi\u010dkom u\u010dinku proteina<\/strong>, kojeg ima najvi\u0161e od svih makronutrijenata.<\/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\">Termi\u010dki u\u010dinak makronutrijenata:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteini:<\/strong> 20-30%, \u0161to zna\u010di da od 100 kcal unesenih u obliku proteina tijelo iskoristi otprilike 70-80 kcal.<\/li>\n\n\n\n<li><p><strong>Ugljikohidrati:<\/strong> 5-10%, \u0161to zna\u010di da od 100 kcal unesenih u obliku ugljikohidrata tijelo iskoristi otprilike 90-95 kcal.<\/p><\/li>\n\n\n\n<li><p><strong>Masti:<\/strong> 0-3 %, \u0161to zna\u010di da od 100 kcal unesenih u obliku masti tijelo iskoristi otprilike 97-100 kcal.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>To jednostavno zna\u010di da na\u0161e tijelo <strong>koristi najvi\u0161e energije od svih makronutrijenata za metaboliziranje proteina.<\/strong> Dakle, njihovom konzumacijom prakti\u010dki besplatno sagorijevate vi\u0161e energije, \u0161to olak\u0161ava mr\u0161avljenje. Ako konzumirate 150 g proteina dnevno, mo\u017eete sagorjeti do <strong>180 kcal dodatne energije. <\/strong><span style=\"color: #ff6600;\">[6-8]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Protein se ne nalazi samo u obliku proteinskog praha. Druge izvore mo\u017eete prona\u0107i u na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\">Namirnice koje olak\u0161avaju dodavanje proteina va\u0161oj prehrani.<\/a> <\/strong><\/p>\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. Gubitak te\u017eine i odr\u017eavanje<\/h3>\n\n\n<p>Stvarno je bitno ako va\u0161e tijelo ima 25% ili 45% mi\u0161i\u0107ne mase. Va\u0161a potro\u0161nja energije s istom te\u017einom, ali razli\u010ditim sastavom tijela bit \u0107e druga\u010dija. <strong>Mi\u0161i\u0107na masa tro\u0161i vi\u0161e energije u usporedbi s masnom masom.<\/strong> \u0160to ve\u0107i udio mi\u0161i\u0107a imate, <strong>vi\u0161e kalorija sagorijevate u sportu i mirovanju.<\/strong> To je ne\u0161to \u0161to se mo\u017ee odli\u010dno iskoristiti, pogotovo kod mr\u0161avljenja. Zapravo, konzumacija proteinskog praha u kombinaciji s vje\u017ebama snage mo\u017ee vam pomo\u0107i u izgradnji i odr\u017eavanju mi\u0161i\u0107a. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Osobito kod gubitka kilograma \u0107ete cijenit i \u010dinjenicu da <strong>proteini imaju najve\u0107u mo\u0107 pru\u017eanja sitosti od svih makronutrijenata.<\/strong> Osje\u0107at \u0107ete se zadovoljnije nakon slo\u017eenog obroka s dovoljno proteina. <span style=\"color: #ff6600;\">[9-11]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako proteini mogu pomo\u0107i pri gubitku kilograma. Te, kako odabrati onaj naju\u010dinkovitiji proteinski prah, ne smijete propustiti na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-proteinski-prah-za-mrsavljenje\/\">Kako odabrati najbolji proteinski prah za mr\u0161avljenje?<\/a><\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Isto tako, mo\u017eete pro\u010ditati jo\u0161 jedan koristan na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\">Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu pri mr\u0161avljenju?<\/a><\/strong><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"700\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/Facetune_15-10-2022-16-40-04-1-1124x700.jpg\" alt=\"7 glavnih prednosti whey proteina\" class=\"wp-image-407330\" style=\"width:843px;height:525px\" title=\"7 glavnih prednosti whey proteina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Facetune_15-10-2022-16-40-04-1-1124x700.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Facetune_15-10-2022-16-40-04-1-400x249.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Facetune_15-10-2022-16-40-04-1-1536x957.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Facetune_15-10-2022-16-40-04-1-2048x1276.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Rast i odr\u017eavanje mi\u0161i\u0107a<\/h3>\n\n\n<p>Ovu to\u010dku sigurno o\u010dekuju svi oni koji \u017eude za velikim bicepsima i le\u0111ima na koje bi mogao sletjeti Boeing 747. Proteini u obliku proteinskog prahu <strong>neophodni su za izgradnju mi\u0161i\u0107ne mase.<\/strong> Osim toga, whey protein tako\u0111er poma\u017ee u odr\u017eavanju ve\u0107 razvijenih mi\u0161i\u0107a, \u0161to \u0107ete posebno cijeniti tijekom redukcijske dijete. Kada je va\u0161 unos energije manji, va\u0161e tijelo te\u017ei posegnuti u vlastite rezerve i koristiti ih kao izvor energije. Nitko ne \u017eeli izgubiti svoje te\u0161ko ste\u010dene mi\u0161i\u0107e. Kako biste maksimalno iskoristili potencijal proteina, idealno je dodati trening snage bez kojeg mi\u0161i\u0107i ne\u0107e rasti. <span style=\"color: #ff6600;\">[12-13]<\/span><\/p>\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. Pobolj\u0161ana regeneracija<\/h3>\n\n\n<p>Pitate li se za\u0161to drugi u teretani pose\u017eu za proteinskim shakeom prakti\u010dki odmah nakon treninga? Jer nisu naivni i ne o\u010dekuju da \u0107e nekim \u010dudom dobiti mi\u0161i\u0107e. Glavni razlog je <strong>sposobnost proteina da gotovo trenutno pokrene regeneraciju mi\u0161i\u0107nih vlakana o\u0161te\u0107enih treningom<\/strong>. A budu\u0107i da tijelo koristi proteine za obnavljanje o\u0161te\u0107enih tkiva, uz optimalan unos proteina, to mo\u017ee biti od velike pomo\u0107i i nakon ozljede, <strong>kada se osoba nastoji \u0161to prije dovesti u formu. <\/strong><span style=\"color: #ff6600;\">[14-15]<\/span><\/p>\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. Podr\u017eavaju imunitet<\/h3>\n\n\n<p>Mo\u017eda \u0107ete se iznenaditi kada saznate da su proteini tako\u0111er klju\u010dni za <strong>proizvodnju imunolo\u0161kih stanica kao \u0161to su bijela krvna zrnca.<\/strong> Unos proteina je stoga bitan za na\u0161 imunolo\u0161ki sustav. A \u010duli ste i da su crijeva klju\u010dna za na\u0161 imunitet. Stoga \u0107e vas razveseliti \u010dinjenica da kvalitetan whey protein sadr\u017ei alfa i beta-laktoglobulin ili laktoferin, koji su korisni za na\u0161u <strong>imunolo\u0161ku funkciju crijeva.<\/strong> Uz to, dovoljna koli\u010dina proteina u va\u0161oj prehrani odli\u010dan je na\u010din da podr\u017eite svoje cjelokupno zdravlje.<span style=\"color: #ff6600;\"> [16]<\/span><\/p>\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\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/IMG_0242-749x1124.jpg\" alt=\"Kako se rije\u0161iti uporne gladi i \u017eudnje za hranom?\" class=\"wp-image-407346\" title=\"Kako se rije\u0161iti uporne gladi i \u017eudnje za hranom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_0242-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_0242-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_0242-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_0242-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_0242-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div><\/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\">6. Smanjenje apetita i \u017eudnje za hranom<\/h3>\n\n\n\n<p>Jeste li i vi jedan\/a od nesretnika\/ca koje od jutra do mraka <strong>proganja \u017eelja za slatkom i slanom hranom,<\/strong> a povrh toga mu\u010di vas i kruljenje u \u017eelucu? Lo\u0161e strukturirana prehrana s nedostatkom proteina mogla bi biti kriva. Upravo ovaj makronutrijent ima <strong>najve\u0107u mo\u0107 pru\u017eanja sitosti<\/strong> i time poma\u017ee u osiguravanju zadovoljstva nakon jela. Optimalan unos proteina tako\u0111er mo\u017ee pomo\u0107i u smanjenju razine grelina, koji je tako\u0111er poznat kao hormon gladi. Kao rezultat toga, ovo dodatno <strong>nagla\u0161ava sposobnost proteina da kontroliraju glad i \u017eudnju za hranom.<\/strong> <span style=\"color: #ff6600;\">[17-20]<\/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 savjeta koji \u0107e vam pomo\u0107i da kontrolirate glad i \u017eudnju za hranom, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\">Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom?<\/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\">7. Podr\u017eavaju zdravlje kostiju<\/h3>\n\n\n\n<p>Ova to\u010dka \u0107e zadovoljiti i aktivne i starije osobe koje imaju <strong>problema s mi\u0161i\u0107no-ko\u0161tanim sustavom<\/strong>. Osim mi\u0161i\u0107ne mase, proteini tako\u0111er poma\u017eu u odr\u017eavanju zdravlja kostiju. Prema istra\u017eivanjima, oni \u010dak mogu <strong>pomo\u0107i u sprje\u010davanju prijeloma i razvoja osteoporoze<\/strong> u odre\u0111enoj mjeri. \u010cini se da su redovita tjelesna aktivnost, optimalan unos proteina u kombinaciji s dovoljnom koli\u010dinom <a href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\">kalcija<\/a>, <a href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\">vitamina K<\/a> i vitamina D u\u010dinkoviti u promicanju zdravlja kostiju. Ovo samo potvr\u0111uje \u010dinjenicu da je unos dovoljne koli\u010dine proteina, \u010dak i u obliku whey proteina, va\u017ean u bilo kojoj dobi. <span style=\"color: #ff6600;\">[21-23] [36-37]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o prednostima whey proteina, nemojte propustiti pro\u010ditati na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/\">Whey protein i njegov u\u010dinak na rast mi\u0161i\u0107a, mr\u0161avljenje i zdravlje.<\/a><\/strong><\/p>\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=\"Vrste_whey_proteina\"><\/span>Vrste whey proteina <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ne postoji samo jedna <strong>vrsta whey proteina<\/strong>. Postoje <strong>tri osnovne vrste whey proteina<\/strong>, ovisno o na\u010dinu proizvodnje i profilu kona\u010dnih sastojaka:<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Whey Koncentrat<\/strong> (WPC &#8211; Whey Protein Concentrate)<\/li>\n\n\n\n<li><strong>Whey izolat<\/strong> (WPI \u2013 Whey Protein Isolate)<\/li>\n\n\n\n<li><strong>Whey hidrolizat<\/strong> (WPH \u2013 Whey Protein Hydrolysate)<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Posebna su skupina tako\u0111er <strong>whey proteini koji imaju vi\u0161e sastojaka.<\/strong> Mje\u0161avina su odabranih ili svih vrsta whey proteina. Kako biste mogli odabrati protein koji je idealan za vas u odnosu na va\u0161e ciljeve, ra\u0161\u010dlanimo svaku vrstu detaljnije.<\/p>\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=\"1_Whey_koncentrat_WPC_%E2%80%93_Whey_Protein_Concentrate\"><\/span>1. Whey koncentrat (WPC &#8211; Whey Protein Concentrate)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey koncentrat<\/strong><\/a> rje jedan od najpopularnijih proteina. Razlog je uglavnom jer ima izvrstan <strong>omjer cijene, odnosno u\u010dinka<\/strong> i ima svestranu upotrebu. Ako jo\u0161 ne koristite proteine, a tra\u017eite svoj prvi, whey koncentrat je odli\u010dan izbor.<\/p>\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 se pravi whey koncentrat?<\/h3>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey koncentrat<\/strong><\/a>, kao i svi ostali whey proteini, proizvodi se od sirutke dobivene iz mlijeka. Prethodno se, primjerice, za obradu koristila <strong>metoda ionske izmjene<\/strong>, koja je bila relativno jeftina, ali nije bila vrlo nje\u017ena za proteine. To je rezultiralo razgradnjom proteinskih frakcija kao \u0161to su alfa-laktoglobulin, laktoferin i sli\u010dno. Danas se stoga preferiraju <strong>nje\u017enije metode filtriranja.<\/strong> To uklju\u010duje gore spomenutu mikrofiltraciju, nanofiltraciju i ultrafiltraciju. Zahvaljuju\u0107i njima, proteini zadr\u017eavaju<strong> znatno ve\u0107i udio korisnih hranjivih tvari<\/strong> i mo\u017eete izvu\u0107i maksimum iz njih. Osim toga, dobiveni prah se aromatizira na razne na\u010dine. Ako ne volite opciju bez okusa, mo\u017eete birati izme\u0111u \u010dokolade, vanilije, slane karamele, banane i bezbroj drugih okusa. Postoji okus za gotovo svakoga. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko proteina sadr\u017ei whey koncentrat?<\/h3>\n\n\n<p>Raspon sadr\u017eaja proteina u whey koncentratu je vrlo \u0161irok. Naj\u010de\u0161\u0107e \u0107ete prona\u0107i raspon od <strong>70-80%<\/strong>. Me\u0111utim, dostupni su i koncentrati koji sadr\u017ee znatno manje proteina. Na primjer, tako\u0111er mo\u017eete prona\u0107i koncentrate sa samo <strong>35% sadr\u017eaja proteina.<\/strong> Budu\u0107i da ga treba koristiti prvenstveno kao izvor proteina, idealno je posegnuti za onim koji ima, primjerice, oko 75% ovog makronutrijenta.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko se brzo apsorbira whey koncentrat?<\/h3>\n\n\n\n<p>Whey koncentrat se <strong>apsorbira relativno brzo, brzinom od otprilike 10 g na sat.<\/strong>&nbsp;<span style=\"color: #ff6600\">[31]<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"684\" height=\"1024\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/IMG-20220612-WA0004.jpg\" alt=\"Koje su prednosti whey koncentrata?\" class=\"wp-image-407361\" title=\"Koje su prednosti whey koncentrata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG-20220612-WA0004.jpg 684w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/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<h3 class=\"wp-block-heading\">Za koga i kada je pogodan whey koncentrat?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Sporta\u0161e koji \u017eele <strong>izgraditi mi\u0161i\u0107e.<\/strong><\/p><\/li>\n\n\n\n<li><p>Sporta\u0161e snage nakon treninga za podr\u0161ku <strong>oporavku.<\/strong><\/p><\/li>\n\n\n\n<li>Sporta\u0161e koji treniraju snagu u bilo koje doba dana, kako bi zadovoljili optimalan unos proteina.<\/li>\n\n\n\n<li>Za izdr\u017eljivost i ostale sporta\u0161e nakon treninga za poticanje regeneracije.<\/li>\n\n\n\n<li>Sporta\u0161e izdr\u017eljivosti u bilo koje doba dana kako bi zadovoljili <strong>optimalan unos proteina.<\/strong><\/li>\n\n\n\n<li>Za one koji poku\u0161avaju <strong>izgubiti na te\u017eini.<\/strong><\/li>\n\n\n\n<li><p>Osobe koje \u017eele <strong>smanjiti \u017eelju za \u0161e\u0107erom i glad.<\/strong><\/p><\/li>\n\n\n\n<li><p>Za sve one koji trebaju <strong>pove\u0107ati unos proteina.<\/strong><\/p><\/li>\n\n\n\n<li><p>Za sve <strong>ljubitelje kuhanja<\/strong> koji \u017eele pove\u0107ati udio proteina u svojim jelima.<\/p><\/li>\n\n\n\n<li><p>Za one koji se <strong>oporavljaju<\/strong> nakon ozljeda.<\/p><\/li>\n\n\n\n<li><p>Za one koji \u017eele svom tijelu osigurati <strong>kvalitetan, pristupa\u010dan proteinski prah.<\/strong><\/p><\/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\">Koje su prednosti whey koncentrata?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Od svih whey proteina, obi\u010dno je <strong>najpristupa\u010dniji.<\/strong><\/p><\/li>\n\n\n\n<li><p>Iznimno je svestran pa se mo\u017ee koristiti na mnogo na\u010dina. Mo\u017eete ga piti u obliku <strong>napitka, dodavati u hranu i sli\u010dno.<\/strong><\/p><\/li>\n\n\n\n<li>Mogu ga uklju\u010diti u prehranu oni koji poku\u0161avaju dobiti mi\u0161i\u0107e, kao i osobe koje \u017eele izgubiti na te\u017eini.<\/li>\n\n\n\n<li><p>Ima <strong>izvrstan okus.<\/strong> U usporedbi s whey hidrolizatom, primjerice, <strong>nije gorak.<\/strong> Odaberete li svoj omiljeni okus, sigurno \u0107ete biti vi\u0161e nego zadovoljni.<\/p><\/li>\n<\/ul>\n<\/div>\n<\/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\">Koji su nedostatci whey koncentrata?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Od svih whey proteina, koncentrat je najosnovniji oblik, koji mo\u017eda ne\u0107e odgovarati svima. Ipak, on je i dalje jedan od vrhunskih proteina i sigurno \u0107e postati funkcionalni dio va\u0161e prehrane.<\/li>\n\n\n\n<li><p><strong>Sadr\u017ei laktozu<\/strong> i mo\u017ee biti te\u0161ko probavljiv za neke ljude.<\/p><\/li>\n\n\n\n<li><p>Za neke bi lo\u0161a strana mogla biti to \u0161to obi\u010dno ima ne\u0161to <strong>ve\u0107i sadr\u017eaj masti i \u0161e\u0107era<\/strong> od izolata i hidrolizata.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Whey_izolat_WPI_%E2%80%93_Whey_Protein_Isolate\"><\/span>2. Whey izolat (WPI \u2013 Whey Protein Isolate)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey izolat<\/strong><\/a> je poput pobolj\u0161anog ro\u0111aka whey koncentrata.<strong> Ima &#8220;\u010di\u0161\u0107i&#8221; profil sastojaka<\/strong>, koji se odlikuje, na primjer, <strong>minimalnim sadr\u017eajem laktoze.<\/strong> Mnogi ljudi izbjegavaju laktozu iz raznih razloga. Stoga je ovo protein koji obi\u010dno tra\u017ee sporta\u0161i, kojima je potrebno vi\u0161e od uobi\u010dajenog standarda. Me\u0111utim, definitivno je izvrstan i za one koji \u017eele<strong> visoku kvalitetu. <\/strong><\/p>\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 se pravi whey izolat?<\/h3>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/isofue-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey izolat<\/strong><\/a> se u osnovi proizvodi na isti na\u010din kao i whey koncentrat. Me\u0111utim, postoji vi\u0161e procesa. Dobiveni whey koncentrat dalje se obra\u0111uje kroz <strong>dodatni korak filtracije.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Time se proizvodi protein koji ima <strong>ve\u0107i udio izoliranog proteina od izvornog koncentrata, ali ni\u017ei udio \u0161e\u0107era i masti.<\/strong> Procesom filtracije tako\u0111er se uklanja veliki udio laktoze. U prosjeku sadr\u017ei oko 2 g laktoze na 100 g. To ga \u010dini visokokvalitetnim proteinom pogodnim za najzahtjevnije potro\u0161a\u010de kao i za osobe koje imaju <strong>problema s probavom mlije\u010dnih \u0161e\u0107era.<\/strong> <span style=\"color: #ff6600;\">[25-27]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko se proteina nalazi u whey izolatu?<\/h3>\n\n\n<p>Whey izolat obi\u010dno ima ve\u0107i sadr\u017eaj proteina u usporedbi s whey koncentratom. Obi\u010dno je to <strong>80% ili vi\u0161e.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko brzo se whey izolat apsorbira?<\/h3>\n\n\n<p>Brzina apsorpcije sli\u010dna je onoj kod whey koncentrata. To je oko <strong>10 g na sat. Stoga se radi o proteinskom prahu koji se relativno brzo apsorbira.<\/strong> <span style=\"color: #ff6600;\">[31] <\/span><\/p>\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=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/6931798276355c45b9449ecc8336c940.1600x1200-1124x1124.jpg\" alt=\"Koliko se proteina nalazi u whey izolatu?\" class=\"wp-image-407377\" title=\"Koliko se proteina nalazi u whey izolatu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/6931798276355c45b9449ecc8336c940.1600x1200-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/6931798276355c45b9449ecc8336c940.1600x1200-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/6931798276355c45b9449ecc8336c940.1600x1200-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/6931798276355c45b9449ecc8336c940.1600x1200.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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\">Za koga i kada je pogodan whey izolat?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Za sporta\u0161e koji treniraju pod napornim uvjetima i <strong>\u017eele brzo zapo\u010deti s oporavkom.<\/strong><\/p><\/li>\n\n\n\n<li><p>Fitness i bodybuilding natjecatelje koji <strong>paze na svaki gram masti i \u0161e\u0107era u svojoj prehrani.<\/strong><\/p><\/li>\n\n\n\n<li>Osobe na dijeti za mr\u0161avljenje i odr\u017eavanje koji ne \u017eele unositi nepotrebne \u0161e\u0107ere i masti.<\/li>\n\n\n\n<li><p>Osobe koje \u017eele vrhunski <strong>protein za mr\u0161avljenje<\/strong> s najmanjim udjelom masti i \u0161e\u0107era.<\/p><\/li>\n\n\n\n<li>Osobe koje ne mogu probaviti laktozu.<\/li>\n\n\n\n<li><p>Ljude koji tra\u017ee <strong>naj\u010di\u0161\u0107i koncentrirani izvor proteina.<\/strong><\/p><\/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\">Koje su prednosti whey izolata?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ima vrlo visok sadr\u017eaj proteina (oko 90%).<\/li>\n\n\n\n<li><p>Zadovoljit \u0107e i <strong>najzahtjevnije potro\u0161a\u010de.<\/strong><\/p><\/li>\n\n\n\n<li><p>Op\u0107enito ima <strong>malo masti i \u0161e\u0107era.<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Pogodan je<\/strong> i za <strong>osobe s intolerancijom na laktozu.<\/strong><\/p><\/li>\n\n\n\n<li><p>Zbog ve\u0107eg udjela proteina, <strong>nema potrebe za kori\u0161tenjem tako velike doze<\/strong> kao kod whey koncentrata s ni\u017eim udjelom proteina. Protein ima dulji vijek trajanja za korisnika.<\/p><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koji je nedostatak whey izolata?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U usporedbi s whey koncentratom, obi\u010dno je skuplji.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Whey_hidrolizat_WPH_%E2%80%93_Whey_Protein_Hydrolysate\"><\/span>3. Whey hidrolizat (WPH \u2013 Whey Protein Hydrolysate)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\">Whey hidrolizat<\/a><\/strong> mo\u017eda poznajete i pod nazivom <strong>&#8220;whey hydro&#8221;<\/strong>. Me\u0111utim, to nema nikakve veze s hidratacijom ili ne\u010dim sli\u010dnim. Ime je izvedeno iz specifi\u010dnog procesa proizvodnje, koji proizvodi <strong>visokokvalitetne proteine koji se lako apsorbiraju. <\/strong><\/p>\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 se pravi whey hidrolizat?<\/h3>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey hidrolizat<\/strong><\/a> nastaje daljnjom preradom whey koncentrata i whey izolata, to\u010dnije <strong>procesom hidrolize<\/strong>. To se posti\u017ee dodavanjem sastojaka po\u010detnom proteinu koji<strong> enzimski cijepa proteinske lance u kra\u0107e peptide.<\/strong> Tijelo ih <strong>lak\u0161e apsorbira<\/strong> od proteina koji se sastoje od dugih lanaca aminokiselina. To mo\u017ee koristiti, primjerice, sporta\u0161ima nakon treninga koji \u017eele \u0161to br\u017ee pokrenuti proces oporavka. Tako\u0111er, to mo\u017ee biti korisno kada dnevno imaju zakazan vi\u0161e od jednog treninga. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Na hidrolizatima \u0107ete tako\u0111er \u010desto vidjeti oznaku <strong>DH (stupanj hidrolize),<\/strong> koja tako\u0111er uklju\u010duje broj. To vam govori koliko je protein podijeljen. \u0160to je ve\u0107i broj, <strong>vi\u0161e je veza podijeljeno<\/strong> i stoga se protein br\u017ee probavlja. U nastavku \u010dlanka \u0107emo vam pomo\u0107i oko odabira vrijednosti &#8211; najvi\u0161i mogu\u0107i stupanj hidrolize naziva se <strong>DH32.<\/strong> Ako nai\u0111ete na takav protein, mo\u017eete biti sigurni da je to izbor koji se najbolje apsorbira. Me\u0111utim, tako\u0111er mo\u017eete nai\u0107i na DH5, na primjer, gdje je postotak podijeljenih obveznica manji. Zbog cijepanja, hidrolizat je obi\u010dno dobra alternativa za one koji su alergi\u010dni na proteine kravljeg mlijeka. To je zato \u0161to kad se hidrolizira, <strong>gubi potencijal izazivanja alergijske reakcije.<\/strong> <span style=\"color: #ff6600;\">[28-30] [38]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko proteina sadr\u017ei whey hidrolizat?<\/h3>\n\n\n<p>Whey hidrolizat obi\u010dno sadr\u017ei oko <strong>70%-85% proteina.<\/strong><\/p>\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=\"631\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/image00014-631x1124.jpeg\" alt=\"Kako se pravi whey hidrolizat?\" class=\"wp-image-407392\" title=\"Kako se pravi whey hidrolizat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/image00014-631x1124.jpeg 631w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/image00014-225x400.jpeg 225w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/image00014-862x1536.jpeg 862w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/image00014-1150x2048.jpeg 1150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/image00014-scaled.jpeg 1437w\" sizes=\"auto, (max-width: 631px) 100vw, 631px\" \/><\/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\">Koliko brzo se whey hidrolizat apsorbira?<\/h3>\n\n\n\n<p>Whey hidrolizat isti\u010de se me\u0111u whey proteinima po izvrsnoj stopi apsorpcije. Obi\u010dno je <strong>brzina ve\u0107a od 10 g na sat.<\/strong> Stupanj hidrolize, na primjer, ima utjecaj na specifi\u010dnu brzinu apsorpcije. <\/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\">Za koga i kada je najprikladniji whey hidrolizat?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Za sporta\u0161e koji treniraju u ekstremnim uvjetima koji te\u017ee <strong>maksimalom oporavaku.<\/strong><\/p><\/li>\n\n\n\n<li>Zahtjevne potro\u0161a\u010de koji \u017eele jo\u0161 <strong>ve\u0107u stopu apsorpcije<\/strong> svojih proteina.<\/li>\n\n\n\n<li><p>Za sve koji \u017eele svom tijelu dati <strong>proteine vrhunske kvalitete<\/strong> \u0161to je br\u017ee mogu\u0107e.<\/p><\/li>\n\n\n\n<li><p><strong>Za osobe koje ne podnose laktozu<\/strong> (prikladno je ako je protein napravljen od whey izolata).<\/p><\/li>\n\n\n\n<li>Za one koji su alergi\u010dni na proteine kravljeg mlijeka.<\/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\">Koje su prednosti whey hidrolizata?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brzo se apsorbira.<\/strong><\/li>\n\n\n\n<li>Prakti\u010dki mo\u017ee pokrenuti proces oporavka odmah nakon vje\u017ebanja.<\/li>\n\n\n\n<li><p>U pravilu je pogodan i za osobe <strong>netolerantne na laktozu<\/strong> ili alergi\u010dne na proteine kravljeg mlijeka. Me\u0111utim, to mora biti hidrolizat koji je napravljen od whey izolata.<\/p><\/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\">Koji su nedostatci whey hidrolizata?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U usporedbi s whey koncentratom i whey izolatom, obi\u010dno je skuplji.<\/li>\n\n\n\n<li>Ima specifi\u010dan okus koji je pomalo gorak, \u0161to se nekima mo\u017ee ne svidjeti.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_whey_protein_koji_je_napravljen_od_vise_sastojaka\"><\/span>\u0160to je whey protein koji je napravljen od vi\u0161e sastojaka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ako ste neko vrijeme u svijetu proteina, mo\u017eda ste primijetili da postoji <strong>whey protein koji se sastoji od vi\u0161e sastojaka.<\/strong> Kao \u0161to ime sugerira, to je kombinacija nekoliko ili svih vrsta whey proteina o kojima smo gore govorili. Tako se dobije protein koji <strong>kombinira svojstva odre\u0111enih tipova<\/strong>, i pozitivnih i negativnih. Stoga uvijek trebate razmisliti je li protein s vi\u0161e sastojaka bolji izbor za vas. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite dodatne informacije o tome kako odabrati protein, \u010dak i onaj biljnog porijekla, nemojte propustiti pro\u010ditati na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\">Kako odabrati pravi protein za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/a><\/strong><\/p>\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_uzimati_whey_protein\"><\/span>Kako uzimati whey protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Za whey proteine obi\u010dno se preporu\u010duje <strong>doza od 0,25 &#8211; 0,3 g po kg tjelesne te\u017eine<\/strong>. No, ako se ne \u017eelite zamarati matematikom, ne\u0107ete pogrije\u0161iti ako se po\u010dastite s<strong> 20 &#8211; 40 g proteina.<\/strong> To vi\u0161e-manje odgovara punoj <strong>mjerici od 30 g<\/strong>. Gornju granicu od 40 g proteina posebno cijene sporta\u0161i nakon iscrpljuju\u0107eg treninga snage cijelog tijela, kada su tjelesne potrebe za proteinima jo\u0161 ve\u0107e. Ako vas zanima preporu\u010dena doza za odre\u0111eni protein koji imate kod ku\u0107e, obi\u010dno je mo\u017eete prona\u0107i na etiketi. <span style=\"text-align: inherit;\"> <\/span><span style=\"color: #ff6600;\">[39]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>A ako ne \u017eelite nadopuniti svoje proteine samo u obliku proteinskog napitka, onda biste trebali dati priliku i proteinskim plo\u010dicama. Kako odabrati najbolju proteinsku plo\u010dicu saznajte u na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/\">Kako odabrati dobru proteinsku plo\u010dicu?<\/a> <\/strong><\/p>\n<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/13-60-1124x749.jpg\" alt=\"Kako uzimati whey protein?\" class=\"wp-image-407407\" style=\"width:843px;height:562px\" title=\"Kako uzimati whey protein?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/13-60-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_odabrati_pravi_whey_protein_za_svoj_cilj\"><\/span>Kako odabrati pravi whey protein za svoj cilj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Cilj<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vrsta<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gubljenje kilograma<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey koncentrat, whey izolat, whey hidrolizat, whey protein napravljen od vi\u0161e vrsta proteina<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey koncentrat, whey izolat, whey hidrolizat, whey protein napravljen od vi\u0161e vrsta proteina<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nakon vje\u017ebanja (op\u0107enito)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey koncentrat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nakon treninga (br\u017ei oporavak)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey hidrolaza<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oboga\u0107ivanje obroka, dodavanje proteina u recepte<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey koncentrat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Intolerancija na laktozu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey izolat (ili whey hidrolizat napravljen od izolata)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Alergija na proteine kravljeg mlijeka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey hidrolaza<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brzi snack<\/td><td class=\"has-text-align-center\" data-align=\"center\">Whey koncentrat, whey izolat, whey protein od vi\u0161e vrsta proteina<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kao \u0161to vidite, <strong>ne postoji univerzalni proteinski prah<\/strong> koji je savr\u0161en za svaku osobu. Svi imamo razli\u010dite zahtjeve. Za neke je glavni kriterij pri odabiru proteina <strong>cijena, za druge okus, a tre\u0107i ne\u0107e dopustiti ni\u0161ta osim najvi\u0161e kvalitete.<\/strong> Zato smo u dana\u0161njem \u010dlanku detaljno ra\u0161\u010dlanili razli\u010dite vrste whey proteina kako biste sami mogli odlu\u010diti koji \u0107e biti <strong>savr\u0161en<\/strong> za vas, s obzirom na va\u0161e ciljeve.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako u svom krugu prijatelja imate nekoga tko whey proteine u prahu bira prema ambala\u017ei jer se ne snalazi, nemojte zaboravite s njim podijeliti na\u0161 \u010dlanak.<\/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\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/whey-protein-sirutke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Prilikom odabira whey proteina mo\u017eete nai\u0107i na sljede\u0107e pojmove: whey izolat, whey hidrolizat ili whey koncentrat. U dana\u0161njem \u010dlanku \u0107emo govoriti o razlikama me\u0111u njima i o tome koji je idealan za mr\u0161avljenje ili rast mi\u0161i\u0107a.<\/p>\n","protected":false},"author":100,"featured_media":407482,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6272,6368,7124,7184],"filter_section":[],"filter_attribute":[13052,13054,13056,13059,13066,13067,13880,13881],"class_list":{"0":"post-413767","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-proteini-hr","9":"tag-mrsavljenje-hr","10":"tag-protein-u-prahu-hr","11":"tag-rast-misicne-mase-hr","12":"filter_attribute-proteiny","13":"filter_attribute-aminokyseliny","14":"filter_attribute-mineralne-latky","15":"filter_attribute-gainery-a-sacharidy","16":"filter_attribute-rast-svalov","17":"filter_attribute-regeneracia","18":"filter_attribute-chudnutie-doplnky","19":"filter_attribute-zdravie-doplnky","20":"h-entry","21":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako odabirete whey protein? Saznajte razlike izme\u0111u whey koncentrata, whey izolata i whey hidrolizata.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako odabirete whey protein? Saznajte razlike izme\u0111u whey koncentrata, whey izolata i whey hidrolizata.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-09T16:36:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-10T14:42:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat?\",\"datePublished\":\"2023-02-09T16:36:24+00:00\",\"dateModified\":\"2025-11-10T14:42:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\"},\"wordCount\":3672,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png\",\"keywords\":[\"proteini\",\"mr\u0161avljenje\",\"protein u prahu\",\"rast mi\u0161i\u0107ne mase\"],\"articleSection\":[\"Dodatci prehrani\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\",\"name\":\"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png\",\"datePublished\":\"2023-02-09T16:36:24+00:00\",\"dateModified\":\"2025-11-10T14:42:51+00:00\",\"description\":\"Kako odabirete whey protein? Saznajte razlike izme\u0111u whey koncentrata, whey izolata i whey hidrolizata.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png\",\"width\":1200,\"height\":628,\"caption\":\"Kter\u00fd protein si vybrat - syrov\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t nebo hydrolyz\u00e1t?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat? - GymBeam Blog","description":"Kako odabirete whey protein? Saznajte razlike izme\u0111u whey koncentrata, whey izolata i whey hidrolizata.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/","og_type":"article","og_title":"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat? - GymBeam Blog","og_description":"Kako odabirete whey protein? Saznajte razlike izme\u0111u whey koncentrata, whey izolata i whey hidrolizata.","og_url":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/","og_site_name":"GymBeam Blog","article_published_time":"2023-02-09T16:36:24+00:00","article_modified_time":"2025-11-10T14:42:51+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat?","datePublished":"2023-02-09T16:36:24+00:00","dateModified":"2025-11-10T14:42:51+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/"},"wordCount":3672,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png","keywords":["proteini","mr\u0161avljenje","protein u prahu","rast mi\u0161i\u0107ne mase"],"articleSection":["Dodatci prehrani"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/","url":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/","name":"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png","datePublished":"2023-02-09T16:36:24+00:00","dateModified":"2025-11-10T14:42:51+00:00","description":"Kako odabirete whey protein? Saznajte razlike izme\u0111u whey koncentrata, whey izolata i whey hidrolizata.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Navrh-bez-nazvu-2022-12-07T170732.913.png","width":1200,"height":628,"caption":"Kter\u00fd protein si vybrat - syrov\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t nebo hydrolyz\u00e1t?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Koji proteinski prah odabrati? Whey koncentrat, izolat ili hidrolizat?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/413767","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=413767"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/413767\/revisions"}],"predecessor-version":[{"id":746026,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/413767\/revisions\/746026"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/407482"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=413767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=413767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=413767"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=413767"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=413767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}