{"id":413976,"date":"2023-01-27T13:26:05","date_gmt":"2023-01-27T12:26:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=413976"},"modified":"2025-10-21T18:43:04","modified_gmt":"2025-10-21T16:43:04","slug":"protein-za-zene-ucinci-benefiti-i-doziranje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/","title":{"rendered":"Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu u mr\u0161avljenju?"},"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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#Sto_je_protein\" title=\"\u0160to je protein?\">\u0160to je protein?<\/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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#U_cemu_proteini_mogu_pomoci_zenama\" title=\"U \u010demu proteini mogu pomo\u0107i \u017eenama?\">U \u010demu proteini mogu pomo\u0107i \u017eenama?<\/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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#Koji_se_mitovi_sire_i_to_ne_samo_u_vezi_s_proteinima_za_zene\" title=\"Koji se mitovi \u0161ire (i to ne samo) u vezi s proteinima za \u017eene?\">Koji se mitovi \u0161ire (i to ne samo) u vezi s proteinima za \u017eene?<\/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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#Koliko_proteina_bi_zene_trebale_konzumirati\" title=\"Koliko proteina bi \u017eene trebale konzumirati?\">Koliko proteina bi \u017eene trebale konzumirati?<\/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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#Kako_koristiti_proteine\" title=\"Kako koristiti proteine?\">Kako koristiti proteine?<\/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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#Kada_koristiti_proteine\" title=\"Kada koristiti proteine?\">Kada koristiti proteine?<\/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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Proteini su sada s pravom postali uobi\u010dajena namirnica u na\u0161oj prehrani. Vjerojatno vi\u0161e nikoga ne \u010dudi kada u teretani ili uredu sretne nekoga tko u shaker ulije misteriozni prah, pomije\u0161a ga s vodom i popije umjesto me\u0111uobroka. Na tr\u017ei\u0161tu postoji \u010dak i mno\u0161tvo <strong>proteina u prahu koji su posebno dizajnirani za \u017eene.<\/strong> No je li doista prikladno da ga koriste?<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da postoji mnogo mitova o proteinima, vrlo je mogu\u0107e da ljudi malo oklijevaju oko njihove konzumacije. Vjerojatno su \u010dak \u010duli nevjerojatnu pri\u010du od nekoga kako je netko pio proteine i postao izuzetno mi\u0161i\u0107avi bodybuilder, \u0161to vjerojatno nije ono \u0161to bi mnoge \u017eene \u017eeljele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pogledajmo \u0161to su zapravo proteini, \u0161to od njih mo\u017eete o\u010dekivati i <strong>trebaju li ih \u017eene redovito uklju\u010divati u svoju prehranu.<\/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=\"Sto_je_protein\"><\/span>\u0160to je protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kad smo ve\u0107 kod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina<\/a>, prvo treba objasniti \u0161to je to zapravo. Mo\u017eda \u0107emo nekoga odmah razo\u010darati, ali nije to neki \u010darobni prah s neuobi\u010dajenim u\u010dinkom. Jednostavnim rje\u010dnikom re\u010deno, to je <strong>koncentrirani izvor proteina<\/strong> koji se proizvodi od uobi\u010dajeno dostupne hrane bogate ovim makronutrijentom.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Obi\u010dno, te namirnice mogu biti:<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Mlijeko,<\/strong> koje se koristi za proizvodnju <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\">proteina sirutke<\/a> i <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/nocni-proteini\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noreferrer noopener\">micelarni kazein.<\/a><\/p><\/li>\n\n\n\n<li><p><strong>Jaja, <\/strong>koja se koriste za proizvodnju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/egg-albumin-gymbeam.html\">proteina jaja (albumin jaja)<\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>Zrna soje,<\/strong> koja se koriste za proizvodnju veganskog <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sojin-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/sojin-protein\">proteina soje<\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>Gra\u0161ak, <\/strong>koji se koristi za proizvodnju&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\">veganskog proteina gra\u0161ka<\/a>.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Po svojoj prirodi, ne morate se brinuti da je protein steroid ili zabranjena tvar. Sve dok rutinski ne izbjegavate ovu hranu, <strong>nema razloga za strah od sirutke ili bilo kojeg drugog proteina.<\/strong> Mo\u017ee vam osigurati <strong>vrijedne proteine<\/strong>, ba\u0161 kao i porcija mesa, mlije\u010dnih proizvoda ili mahunarki. Jedina je razlika u tome \u0161to su proteini \u010di\u0161\u0107i izvor ovog makronutrijenta. Dakle, sadr\u017ee <strong>vi\u0161e proteina nau\u0161trb masti i ugljikohidrata.<\/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=\"U_cemu_proteini_mogu_pomoci_zenama\"><\/span>U \u010demu proteini mogu pomo\u0107i \u017eenama?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Protein se naj\u010de\u0161\u0107e <strong>povezuje s rastom mi\u0161i\u0107a.<\/strong> Me\u0111utim, to nije jedino podru\u010dje na koje utje\u010de. Pogledajmo ga pobli\u017ee kako biste dobili potpunu predod\u017ebu o njegovim prednostima.<\/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\">1. Pove\u0107ava osje\u0107aj sitosti i smanjuje glad<\/h3>\n\n\n<p>Nije tajna da su proteini <strong>makronutrijent s najve\u0107im u\u010dinkom zasi\u0107enja.<\/strong> Na tome se temelje sve visokoproteinske dijete. Ovu sposobnost proteina potvr\u0111uju i rezultati studija. Prema njima, ve\u0107i unos dovodi do <strong>kona\u010dnog rezultata da nema toliko \u017eelje za hranom i manje gladi,<\/strong> zbog \u010dega jedemo manje hrane i time nenamjerno smanjujemo kalorijski unos. Znatno ve\u0107u razliku u osje\u0107aju sitosti nakon obroka bogatog proteinima potvrdile su i druge studije. Uspore\u0111ivale su razinu sitosti nakon obroka ljudi koji su jeli obrok s 10 % proteina sa skupinom koja je jela obrok sa 68 % proteina. <span style=\"color: #ff6600;\">[1]<\/span> <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Dakle, ako vas popodne uhvati \u017eelja za slatkim koju nastojite uta\u017eiti \u010dokoladom, vo\u0107em, slatkom kavom i ostalim delicijama, mo\u017ee biti puno u\u010dinkovitije ako <strong>popijete proteinski shake.<\/strong> Napunit \u0107e vam \u017eeludac, zasititi vas, a i odagnati daljnju \u017eelju za grickalicama. <span style=\"color: #ff6600;\">[2-6]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Imate li \u010desto \u017eelju za slatkim? Tada bi vam mogli pomo\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Appetite Control<\/strong><\/a> i na\u0161i ostali savjeti iz \u010dlanka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom<\/strong><\/a>.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"739\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349.jpg\" alt=\"Proteini \u0107e smanjiti \u017eudnju za hranom i glad\" class=\"wp-image-355761\" style=\"width:843px;height:554px\" title=\"Proteini \u0107e smanjiti \u017eudnju za hranom i glad\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5349-400x263.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Ubrzavaju metabolizam i poti\u010du mr\u0161avljenje<\/h3>\n\n\n<p>Jeste li \u010duli za proteine i njihovu sposobnost da ubrzaju metabolizam? Nije to samo mit. Zapravo, protein ima <strong>najve\u0107i toplinski u\u010dinak od svih makronutrijenata.<\/strong> Jednostavno re\u010deno, to zna\u010di da samo tijelo koristi vi\u0161e energije da ih metabolizira, pa osoba sagorijeva kalorije prakti\u010dki besplatno. <span style=\"color: #ff6600;\">[7-9]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><p><strong>\u0160to je s toplinskim u\u010dinkom makronutrijenata?<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Proteini &#8211; termi\u010dki u\u010dinak je 20 &#8211; 30 %,<\/strong> \u0161to zna\u010di da od 100 kcal koje unesete iz proteina, va\u0161e tijelo tro\u0161i 20 &#8211; 30 kcal da ih sagori.<\/p><\/li>\n\n\n\n<li><p><strong>Ugljikohidrati &#8211; toplinski u\u010dinak je 5 &#8211; 10 %,<\/strong> \u0161to zna\u010di da od 100 kcal koje unesete iz ugljikohidrata, organizam za njihovu preradu potro\u0161i 5 &#8211; 10 kcal.<\/p><\/li>\n\n\n\n<li><p><strong>Masti &#8211; toplinski u\u010dinak masti je 0 &#8211; 3 %,<\/strong> \u0161to je najmanje od svih makronutrijenata, pa tijelo za njihovu metabolizaciju koristi maksimalno 3 kcal na 100 kcal unesene masti.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kona\u010dni energetski unos tada <strong>se smanjuje za energiju koju tijelo koristi<\/strong> za metaboliziranje makronutrijenata. Ovo prakti\u010dki besplatno sagorijevanje kalorija bez napora mo\u017ee se tako\u0111er nazvati ubrzanjem metabolizma. Dakle, s ve\u0107im unosom proteina mo\u017eete lako smanjiti unos i pojednostaviti mr\u0161avljenje u usporedbi s dijetom koja bi bila siroma\u0161na proteinima. Stoga je, dugoro\u010dno gledano, toplinski u\u010dinak proteina jo\u0161 jedan dio slagalice uspje\u0161nog mr\u0161avljenja. To mo\u017eete podr\u017eati i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Yum Yum Whey proteinom<\/strong><\/a>&nbsp;koji je oboga\u0107en fatburnerima te \u0107e tako dodatno podr\u017eati va\u0161e napore da skinete koji kilogram.<\/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 funkcionira metabolizam, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mogu li imati usporeni ili o\u0161te\u0107eni metabolizam? 5 savjeta za ubrzavanje metabolizma.<\/strong><\/a><\/p>\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=\"28324,5075,28936,28683,8059,29715,6939,49360,28689,28134,8665,28702,30271,28693,48496,48508,55699,5598\" ><\/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<h3 class=\"wp-block-heading\">3. Podr\u017eavaju ljepotu va\u0161e ko\u017ee<\/h3>\n\n\n<p>Vjerojatno su svi ve\u0107 primijetili boom u obliku<strong> mno\u0161tva <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/colla-pinkbeastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinskih (kolagenskih) suplemenata.<\/strong><\/a> Iako im se \u010desto pripisuju nerealni \u010dinci, nedvojbeno je da mogu utjecati na kvalitetu va\u0161e kose, noktiju i ko\u017ee. Kolagen je protein koji se nalazi u va\u017enim tjelesnim tkivima te tako mo\u017ee izravno ili neizravno utjecati na njihovu kvalitetu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako proteini mogu pobolj\u0161ati kvalitetu kose?<\/h4>\n\n\n<p>Kosa se uglavnom sastoji od proteina <strong>poznatog kao keratin.<\/strong> Za njegovu proizvodnju tijelo treba razne aminokiseline. A budu\u0107i da se proteini sastoje od aminokiselina, <strong>proteini tako\u0111er mogu pomo\u0107i u njihovom optimalnom unosu.<\/strong> Stoga se \u010dak i za obi\u010dno dostupan protein mo\u017ee re\u0107i da podupire sintezu keratina, \u0161to utje\u010de na kvalitetu i izgled va\u0161e kose. <span style=\"color: #ff6600;\">[10-11]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako proteini mogu pobolj\u0161ati kvalitetu noktiju?<\/h4>\n\n\n<p>Kvaliteta va\u0161ih noktiju tako\u0111er je povezana s <strong>optimalnim unosom proteina.<\/strong> Dovoljna koli\u010dina proteina podr\u017eat \u0107e proizvodnju keratina, koji je tako\u0111er va\u017ean dio strukture nokta. Proteini tako mogu <strong>pomo\u0107i u pobolj\u0161anju njihove kvalitete, snage i cjelokupnog izgleda<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako proteini mogu pobolj\u0161ati va\u0161 ten?<\/h4>\n\n\n<p>U kontekstu ko\u017ee, opet, ne mo\u017eemo izostaviti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kolagen-za-zdravu-kozu-i-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">va\u017enost kolagena<\/a>. Da bi tijelo <strong>proizvelo kolagen<\/strong> potreban mu je prokolagen koji nastaje iz glicina i prolina. Dakle, protein je obi\u010dno izvor ovih va\u017enih aminokiselina, pa vam mo\u017ee pomo\u0107i u stvaranju kolagena na kraju. Me\u0111utim, jednako tako mo\u017eete uzeti i <strong>sami protein kolagen.<\/strong> U idealnom slu\u010daju, trebali biste odabrati&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/hidrolizirani-kolagen-runcollg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hidrolizirani oblik<\/strong><\/a> wu kojem se nalaze manji dijelovi koji se bolje apsorbiraju u tijelu. Ako imate dovoljnu zalihu ovih klju\u010dnih tvari, mogli biste primijetiti <strong>pozitivne u\u010dinke i na svojoj ko\u017ei.<\/strong> To\u010dnije, mo\u017ee izgledati <strong>svje\u017eije, hidratiziranije, mla\u0111e, elasti\u010dnije i pru\u017eiti sveukupno zdraviji izgled.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[13\u201314]<\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1124x750.jpg\" alt=\"Proteini \u0107e promovirati va\u0161u ljepotu\" class=\"wp-image-355775\" style=\"width:843px;height:563px\" title=\"Proteini \u0107e promovirati va\u0161u ljepotu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2410-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Pobolj\u0161avaju regeneraciju nakon treninga i ozljeda<\/h3>\n\n\n<p>Prilikom optere\u0107enja mi\u0161i\u0107a tijekom treninga snage stvaraju se <strong>mikrotraume u mi\u0161i\u0107nim strukturama<\/strong> koje je potrebno sanirati. Protein je taj koji poma\u017ee u tom oporavku. Zahvaljuju\u0107i tome dolazi do popravka mi\u0161i\u0107nih vlakana, a mi\u0161i\u0107i postaju <strong>ve\u0107i i ja\u010di.<\/strong> Ova regenerativna sposobnost proteina tako\u0111er se mo\u017ee koristiti u slu\u010daju ozljede za podr\u0161ku regeneraciji drugih tkiva i \u0161to br\u017eem povratku u normalan \u017eivot. To mogu biti, primjerice, zglobovi, tetive ili kosti. Zapravo, protein je va\u017ena komponenta svih stanica u tijelu, a ne samo mi\u0161i\u0107a. <span style=\"color: #ff6600;\">[15-17]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Zanima li vas tema regeneracije? Onda ne smijete propustiti na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\">Kako podr\u017eati regeneraciju masa\u017enim pi\u0161toljem i drugim fitness alatima?<\/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\">5. Poma\u017eu u odr\u017eavanju i rastu mi\u0161i\u0107a<\/h3>\n\n\n<p>Protein je sastavni dio tjelesnih stanica i s pravom se mo\u017ee smatrati <strong>gradivnim elementom mi\u0161i\u0107a.<\/strong> Ako ga ne unosite dovoljno, va\u0161e tijelo mo\u017eda ne\u0107e imati dovoljno za rast mi\u0161i\u0107a ili barem za odr\u017eavanje mi\u0161i\u0107a. Budu\u0107i da je tijelu energetski i evolucijski lak\u0161e odr\u017eavati masnu masu u usporedbi s mi\u0161i\u0107nom masom, ono <strong>mo\u017ee lako po\u010deti gubiti mi\u0161i\u0107nu masu.<\/strong> A to definitivno nije ne\u0161to \u0161to aktivna osoba \u017eeli. <span style=\"color: #ff6600;\">[18-19]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Stoga je dovoljan unos proteina jo\u0161 va\u017eniji tijekom<strong> kalorijskog deficita.<\/strong> U tom razdoblju va\u0161 unos obi\u010dno nije toliko visok, a mo\u017ee biti jo\u0161 te\u017ee dobiti optimalnu koli\u010dinu proteina koja \u0107e biti dovoljna va\u0161em tijelu. Proteini su sjajan na\u010din da brzo i jednostavno unesete potrebnu dozu ovog makronutrijenta.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako tra\u017eite vi\u0161e savjeta o visokoproteinskim namirnicama, ne smijete propustiti na\u0161 \u010dlanak o <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dvadeset namirnica koje olak\u0161avaju dodavanje proteina va\u0161oj prehrani.<\/strong><\/a><\/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\">6. Podr\u017eavaju zdravlje kostiju<\/h3>\n\n\n<p>Proteini su sastavni dio stanica razli\u010ditih tkiva, uklju\u010duju\u0107i i kosti. Stoga ne \u010dudi \u0161to ih se povezuje <strong>s o\u010duvanjem&nbsp; njihovog zdravlja.<\/strong> Rezultati nekih studija \u010dak pokazuju da bi proteini mogli donekle pomo\u0107i u sprje\u010davanju rizika <strong>od razvoja osteoporoze i prijeloma.<\/strong> Dakle, proteini nisu va\u017eni samo za aktivne ljude. Starije osobe ili \u017eene u postmenopauzi, koje su pod pove\u0107anim rizikom od razvoja osteoporoze, tako\u0111er mogu imati koristi od njegovog utjecaja na zdravlje kostiju. <span style=\"color: #ff6600;\">[20-23] <\/span><\/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\/05\/IMG_9370-1-1-1124x749.jpg\" alt=\"Proteini poti\u010du zdravlje kostiju\" class=\"wp-image-355789\" style=\"width:843px;height:562px\" title=\"Proteini poti\u010du zdravlje kostiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_9370-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Ja\u010daju imunitet i cjelokupno zdravlje<\/h3>\n\n\n<p>Protein je tako\u0111er <strong>va\u017ean za va\u0161e cjelokupno zdravlje.<\/strong> Osnovni je gradivni element za stvaranje bijelih krvnih zrnaca, \u0161to i<strong>h \u010dini nezamjenjivima za va\u0161 imunitet.<\/strong> Me\u0111utim, osim proteina, protein sirutke, naprimjer, tako\u0111er nadopunjuje biolo\u0161ki aktivne proteinske frakcije, uklju\u010duju\u0107i imunoglobuline, alfa- i beta-laktoglobulin ili laktoferin. Oni su tako\u0111er <strong>korisni za va\u0161 imunitet.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Vitamini i minerali,<\/strong> koji se \u010desto nalaze u proteinima u prahu za \u017eene, tako\u0111er mogu pomo\u0107i u odr\u017eavanju cjelokupnog zdravlja. U popisu sastojaka proteina u prahu mo\u017eete prona\u0107i, primjerice, vitamine A, C, D i odabrane vitamine B skupine (B6, B9 i B12) koji utje\u010du na pravilan rad imuniteta. Naprimjer <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eeljezo<\/strong><\/a> koje se nalazi u vitaminima tako\u0111er je vrlo va\u017eno za \u017eene. Ovaj mineral mo\u017ee biti manjkav u tijelu onih od vas koje pate od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>obilnih menstruacija<\/strong><\/a><strong>. <\/strong>Kao posljedica pove\u0107anog gubitka krvi mo\u017ee se smanjiti i razina \u017eeljeza, \u0161to se o\u010dituje, primjerice, pove\u0107anim umorom, bljedilom i sl.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako \u017eelite saznati vi\u0161e o ulozi odre\u0111enih vitamina u tijelu, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"\/blog?p=336824\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\"><strong>Potpuni vodi\u010d kroz vitamine: \u010demu slu\u017ee, kako znati kada vam ih nedostaje i koliko ih treba uzimati.<\/strong><\/a><\/p><\/li>\n\n\n\n<li><p>Vi\u0161e o u\u010dinku minerala na va\u0161e tijelo mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"\/blog?p=347070\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\"><strong>Potpuni vodi\u010d kroz minerale: funkcije, preporu\u010deni dnevni unos, nedostaci<\/strong><\/a><strong><a class=\"ek-link\" href=\"\/blog?p=336824\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\">.<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Proteini za \u017eene \u010desto su oboga\u0107eni drugim specifi\u010dnim tvarima za podr\u0161ku \u017eenskom tijelu. Naprimjer, <strong>probavni enzimi<\/strong> koji mogu pobolj\u0161ati probavu, nadutost trbuha i tako\u0111er probavljivost proteina. \u0160tovi\u0161e, vlakna, koja su \u010dest sastojak proteina kod \u017eena, tako\u0111er mogu pozitivno utjecati na probavu. To \u0107e tako\u0111er pove\u0107ati njihovu sposobnost da se zasitite na du\u017ei vremenski period.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite saznati vi\u0161e o tome za\u0161to imate naduti trbuh? Onda ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nadutost trbuha i kako je se rije\u0161iti?<\/strong><\/a><\/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=\"Koji_se_mitovi_sire_i_to_ne_samo_u_vezi_s_proteinima_za_zene\"><\/span>Koji se mitovi \u0161ire (i to ne samo) u vezi s proteinima za \u017eene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Osim to\u010dnih informacija koje kru\u017ee o proteinima,<strong> \u010desto se mo\u017eete susresti i s mitovima.<\/strong> To im, na\u017ealost, kvari dobar ugled. Razdvojimo naj\u010de\u0161\u0107e i objasnimo za\u0161to mo\u017eda nisu u potpunosti istiniti.<\/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\">1. Ako uzimate proteine, postat \u0107ete bodybuilder s velikim mi\u0161i\u0107ima<\/h3>\n\n\n<p>Budu\u0107i da protein nije anaboli\u010dki steroid, niti sadr\u017ei tvari koje mogu proizvesti tako brz rast mi\u0161i\u0107a, <strong>nemogu\u0107e je postati neprirodno mi\u0161i\u0107ava \u017eena zbog proteina.<\/strong> Konzumirati mjericu proteina u osnovi je isto kao pojesti <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\">svje\u017ei sir<\/a> ili komad <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\">piletine<\/a>. S druge strane, da je dobivanje mi\u0161i\u0107a tako lako, mislite li da bi teretane bile pune djevojaka koje redovito vje\u017ebaju i rade te\u0161ke \u010du\u010dnjeve kako bi stekle te mi\u0161i\u0107e na stra\u017enjici? Ne bismo rekli.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Uloga proteina le\u017ei u njegovoj <strong>sposobnosti da popravi o\u0161te\u0107ena mi\u0161i\u0107na vlakna nakon treninga, \u010dime im poma\u017ee da oja\u010daju i rastu.<\/strong> Me\u0111utim, s obzirom na genetski i hormonski sklop koji \u017eene imaju, ne morate brinuti o pretjerano mi\u0161i\u0107avim mi\u0161i\u0107ima. Svaki gram mi\u0161i\u0107ne mase, na\u017ealost, morat \u0107ete <strong>mukotrpno zaraditi sportom i vje\u017ebama snage.<\/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=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1124x749.jpg\" alt=\"Mit: Ako uzimate proteine, postat \u0107ete bodybuilder s previ\u0161e mi\u0161i\u0107a\" class=\"wp-image-355803\" style=\"width:843px;height:562px\" title=\"Mit: Ako uzimate proteine, postat \u0107ete bodybuilder s previ\u0161e mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_2993-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Proteine smije koristiti samo osoba koja di\u017ee utege<\/h3>\n\n\n<p>Proteini definitivno <strong>nisu samo dodatak za sporta\u0161e snage. <\/strong>Budu\u0107i da se radi o koncentriranom izvoru proteina, idealan je za sve koji trebaju pove\u0107ati njihov unos. Naprimjer, aktivna \u017eena mora konzumirati 130 g proteina, mo\u017eda joj to ne\u0107e biti tako lako. Proteinski dodatak mo\u017ee biti od velike pomo\u0107i u ovom slu\u010daju. I nije bitno uzima li ga u obliku<strong> proteina u prahu s vodom ili ga dodaje <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>raznim jelima<\/strong><\/a><strong>.<\/strong> Uz pomo\u0107 njega mo\u017eete napraviti slo\u017eeni doru\u010dak ili ru\u010dak s uravnote\u017eenim omjerom proteina.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sporta\u0161i snage imaju ve\u0107e potrebe za proteinima zbog svoje ve\u0107e te\u017eine i aktivnosti u odnosu na neaktivni dio populacije. Me\u0111utim, to svakako ne zna\u010di da bi se druge \u017eene i mu\u0161karci trebali bojati njegovog uzimanja.<\/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. Zbog proteina dobivate na kila\u017ei<\/h3>\n\n\n<p><strong>Nikada nije samo jedna namirnica kriva za debljanje,<\/strong> pa nema smisla kriviti proteine. Debljanje je obi\u010dno <strong>uzrokovano prekomjernim unosom energije<\/strong> u kombinaciji s <strong>nedostatkom tjelovje\u017ebe.<\/strong> To olak\u0161ava prelazak u kalorijski vi\u0161ak koji dovodi do pove\u0107anja va\u0161e te\u017eine.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>S druge strane, proteini mogu biti izvrstan partner svima koji \u017eele smr\u0161avjeti. Mo\u017ee pomo\u0107i u smanjenju gladi i \u017eelje za slatkim tako \u0161to poma\u017ee u pove\u0107anju sitosti. Kao rezultat toga, <strong>unosite manje kalorija<\/strong> i lak\u0161e prelazite u energetski deficit. Protein tako\u0111er mo\u017ee <strong>pomo\u0107i u pove\u0107anju va\u0161ih performansi<\/strong> svojim toplinskim u\u010dinkom, \u0161to opet ide ruku pod ruku s br\u017eim mr\u0161avljenjem. Dakle, ako koristite proteine i osje\u0107ate da se debljate, potra\u017eite krivca negdje drugdje.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite odabrati idealni protein za mr\u0161avljenje, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-proteinski-prah-za-mrsavljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolji protein za mr\u0161avljenje?<\/strong><\/a><\/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. Protein sirutke deblja, bolje je koristiti veganski protein<\/h3>\n\n\n<p>Jo\u0161 jedna tvrdnja opet se vrti oko debljanja. Ovaj put, me\u0111utim, nisu krivi samo proteini, ve\u0107 samo protein sirutke. Kakvo god bilo podrijetlo ovog mita, daleko je od istine. Opet se pozivam na prethodnu to\u010dku da <strong>nije jedna namirnica kriva za debljanje<\/strong>, ve\u0107 cjelokupni na\u010din \u017eivota. Me\u0111utim, ako bismo i\u0161li u detalje i stvarno se pozabavili svakom kalorijom, vjerojatno je da biste uz istu koli\u010dinu proteina uzeli vi\u0161e energije iz biljnih proteina. To je zato \u0161to se oni op\u0107enito te\u017ee apsorbiraju, a jedna porcija \u010desto ima manje proteina.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako trebate unijeti <strong>23 g proteina<\/strong>, bit \u0107e dovoljna jedna porcija <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)\" data-mce-href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\">True Whey<\/a> od 30 g&nbsp; s okusom karamele, koja ima <strong>113 kcal.<\/strong><\/p><\/li>\n\n\n\n<li><p>U slu\u010daju da \u017eelite unijeti <strong>23 g proteina<\/strong> samo iz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-suncokretov-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-suncokretov-protein-vanavita.html\">proteina suncokreta,<\/a> trebali biste upotrijebiti otprilike 58 g ovog proteina i unijeti oko <strong>212 kcal<\/strong>, \u0161to je gotovo dvostruko vi\u0161e u usporedbi s proteinom sirutke.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidite, mjerica proteina sirutke nije kalorijska bomba, tako da se definitivno ne morate brinuti o debljanju. Naprotiv, lako mo\u017eete otkriti da morate unositi vi\u0161e biljnih bjelan\u010devina kako biste zadovoljili svoje potrebe za bjelan\u010devinama, \u010dime se pove\u0107ava ukupni energetski unos.<\/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\/05\/IMG_0501-1-1124x749.jpeg\" alt=\"Mit: Protein sirutke deblja, bolje je koristiti veganski protein\" class=\"wp-image-355818\" style=\"width:843px;height:562px\" title=\"Mit: Protein sirutke deblja, bolje je koristiti veganski protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_0501-1-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n<p>Pri odabiru proteina biljnog podrijetla stoga je va\u017eno obratiti pozornost na visok udio proteina i koli\u010dinu ostalih makronutrijenata koje sadr\u017ei. Naprimjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sojini proteini<\/strong><\/a><strong> ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mje\u0161avine<\/strong><\/a><strong> koje sadr\u017ee kombinaciju proteina mahunarki i \u017eitarica mogu biti odli\u010dan izbor, \u0161to rezultira povoljnijim spektrom aminokiselina.<\/strong><\/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 odabiru ne samo biljnih proteina, ne smijete propustiti na\u0161 \u010dlanak&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati prave proteine za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/strong><\/a><\/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. Proteini su \u0161tetni za bubrege i jetru<\/h3>\n\n\n\n<p>Ovaj mit se odnosi na navodni negativni u\u010dinak proteina na zdravlje bubrega. Me\u0111utim,<strong> i ova tvrdnja je opovrgnuta.<\/strong> Istra\u017eivanje je proveo tim stru\u010dnjaka na \u010delu s dr. Antoniom, koji su svojim ispitanicima koji se bave sportom godinu dana dnevno unosili relativno visoke koli\u010dine <strong>2,5 &#8211; 3,3 g proteina po kilogramu tjelesne te\u017eine.<\/strong> Nakon godinu dana pokazalo se da ni taj pove\u0107ani unos proteina <strong>nije negativno utjecao na te organe<\/strong> niti je uzrokovao ne\u017eeljene promjene lipida u krvi. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da se op\u0107enito preporu\u010duje unos pribli\u017eno 1,2 &#8211; 2 grama proteina po kilogramu tjelesne te\u017eine svaki dan, ne morate brinuti o negativnim u\u010dincima prekomjernog unosa proteina.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_proteina_bi_zene_trebale_konzumirati\"><\/span>Koliko proteina bi \u017eene trebale konzumirati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ne postoji jedna vrijednost koja je optimalna za <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>unos proteina za sve \u017eene<\/strong><\/a>. Zapravo, ovisi o gra\u0111i tijela, dobi, tjelesnoj aktivnosti i drugim \u010dimbenicima. Kad bi dvije \u017eene iste dobi, te\u017eine i na\u010dina \u017eivota stajale jedna pored druge, njihove <strong>potrebe za proteinima mogle bi se razlikovati za desetke grama<\/strong>. Stoga se ne uspore\u0111ujte s drugima i fokusirajte se samo na sebe i svoje tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Univerzalno pravilo za unos proteina glasi:<\/strong> Svaka bi osoba trebala unositi oko <strong>1,2 &#8211; 2 g proteina po kilogramu tjelesne te\u017eine (TT)<\/strong> svaki dan, ovisno o njihovoj tjelesnoj aktivnosti. <strong>No, oni koji se uop\u0107e ne bave sportom mogu pro\u0107i s 0,8 g proteina po kilogramu tjelesne te\u017eine.<\/strong><\/li>\n<\/ul>\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>Tjelesna te\u017eina \u017eene<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Unos proteina za \u017eene koje ne vje\u017ebaju (0,8 g po kg TT)<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Raspon unosa proteina ovisno o razini aktivnosti (1,2 &#8211; 2g po kg TT)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">55 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 \u2013 110 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 \u2013 120 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 \u2013 130 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 \u2013 140 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">75 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u2013 150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 \u2013 160 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Za\u0161to se unos proteina razlikuje me\u0111u \u017eenama i kako to razumjeti?<\/h3>\n\n\n\n<p>Kako bismo problem unosa proteina lak\u0161e razumjeli, objasnit \u0107emo ga na primjeru <strong>\u017eene po imenu Dijana koja ima 60 kg.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Da Dijana <strong>ne vje\u017eba<\/strong> i ve\u0107inu dana provodi sjede\u0107i na poslu ili le\u017ee\u0107i na kau\u010du kod ku\u0107e, unos proteina iznosio bi 0,8 g proteina po kg tjelesne te\u017eine. Stoga bi trebala konzumirati <strong>48 g proteina<\/strong> dnevno.<\/li>\n\n\n\n<li>Kada bi Dijana <strong>i\u0161la 3 puta tjedno baviti se sportom (vo\u017enja bicikla, klizanje ili tr\u010danje) i op\u0107enito \u017eivjela aktivnijim \u017eivotom,<\/strong> njezine bi potrebe za proteinima bile ne\u0161to ve\u0107e. To bi vjerojatno bilo negdje oko 1,2 g proteina po kg TT. To bi zna\u010dilo da treba konzumirati pribli\u017eno<strong> 72 g proteina svaki dan.<\/strong><\/li>\n\n\n\n<li>Kada bi Dijana <strong>imala aktivniji stil \u017eivota i vje\u017ebala snagu 3 puta tjedno,<\/strong> njezina bi potreba za proteinima mogla biti oko 1,6 g po kg tjelesne te\u017eine. To bi zna\u010dilo da treba konuzumirati do <strong>96 g proteina dnevno.<\/strong><\/li>\n\n\n\n<li>Ako bi Dijana bila na strogom re\u017eimu, <strong>na dijeti i vje\u017ebanju nekoliko puta tjedno<\/strong>, njezina potreba za proteinima mogla bi biti izme\u0111u 2 &#8211; 2,4 g proteina po kg TT. To bi zna\u010dilo da treba konzumirati <strong>120 &#8211; 144 g proteina svaki dan<\/strong>. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er imajte na umu da <strong>nije idealno oslanjati se samo na proteine.<\/strong> Osnova bi trebala biti uravnote\u017eena prehrana koja se sastoji od vi\u0161e izvora proteina.<\/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\">Koje su namirnice bogate proteinima?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>piletina, svinjetina i govedina<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a> i morski plodovi<\/li>\n\n\n\n<li>biljne zamjene za meso<\/li>\n\n\n\n<li>mahunarke<\/li>\n\n\n\n<li>jaja<\/li>\n\n\n\n<li>mlije\u010dni proizvodi<\/li>\n\n\n\n<li>\u017eitarice<\/li>\n\n\n\n<li>ora\u0161asti plodovi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite izra\u010dunati otprilike koliko proteina, ugljikohidrata i masti treba va\u0161em tijelu u odnosu na aktivnost i druge aspekte, ne smijete propustiti na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkulator <\/strong><\/a><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">makronutrijenata<\/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=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1124x750.jpg\" alt=\"Koje su namirnice bogate proteinima?\" class=\"wp-image-355832\" style=\"width:843px;height:563px\" title=\"Koje su namirnice bogate proteinima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1306552606-2048x1366.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_koristiti_proteine\"><\/span>Kako koristiti proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteini su mo\u017eda <strong>jedna od najsvestranijih tvari,<\/strong> a mogu\u0107nosti njihove upotrebe doista su raznolike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najlak\u0161i na\u010din da ga konzumirate je da <strong>ga pomije\u0161ate s vodom.<\/strong> Ovo stvara idealan napitak nakon treninga koji \u0107e pomo\u0107i u obnavljanju o\u0161te\u0107enih mi\u0161i\u0107a gotovo trenutno.<\/li>\n\n\n\n<li>No, mo\u017eete ga <strong>pomije\u0161ati i s biljnim ili \u017eivotinjskim mlijekom<\/strong> i u\u017eivati u njemu kao ukusnom kremastom napitku.<\/li>\n\n\n\n<li>Od njih mo\u017eete napraviti<strong> ukusan <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-dalgona-ledena-kava-obogacena-proteinom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinski napitak od kave (Dalgona kava) <\/strong><\/a>koji \u0107e vas zajam\u010deno osvje\u017eiti u vru\u0107im ljetnim danima.<\/li>\n\n\n\n<li>Mo\u017ee se dodati u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/3-zdrava-recepta-za-smoothie-cokolada-jabuka-i-cikla-spinat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>smoothieje <\/strong><\/a>kako bi se stvorio hranjivi me\u0111uobrok koji vas dulje dr\u017ei sitima.<\/li>\n\n\n\n<li>Mo\u017eete ga koristiti za pripremu<strong> ukusnih proteinskih <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-chia-puding-od-kokosa-i-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pudinga<\/strong><\/a><strong> ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pre-workout-brza-rizina-kasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ka\u0161a.<\/strong><\/a><\/li>\n\n\n\n<li>No, proteini se jednako dobro mogu iskoristiti i u pripremi slastica. Kako bi bilo da napravite <strong>ukusnu <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-clafoutis-francuska-pita-od-visanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pitu od tre\u0161anja<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cokoladni-proteinski-bomboni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dokoladne bombone<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kokos-torta-bez-pecenja-s-cokoladnim-preljevom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kola\u010d od kokosa<\/strong><\/a><strong> ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cokoladna-lava-torta-ukrasena-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dokoladni lava kola\u010d<\/strong><\/a><strong>?&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>\u0160tovi\u0161e, proteini ne pripadaju samo u slatke poslastice. Ako odaberete nearomatiziranu varijantu, od nje mo\u017eete napraviti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-savrsena-proteinska-pizza-od-tijesta-sa-skutom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ukusno proteinsko tijesto za pizzu.<\/strong><\/a><\/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=\"Kada_koristiti_proteine\"><\/span>Kada koristiti proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>za dodavanje kvalitetnih proteina u redovite obroke<\/li>\n\n\n\n<li>kada pripremate slatke delicije u kojima \u017eelite pove\u0107ati udio proteina<\/li>\n\n\n\n<li>samostalno kao napitak nakon treninga za pomo\u0107 u oporavku<\/li>\n\n\n\n<li>kao me\u0111uobrok u slu\u010daju da ogladnite i nemate vremena za pripremu obroka<\/li>\n\n\n\n<li>kada god trebate pove\u0107ati unos proteina<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate biti aktivni sporta\u0161\/ica <strong>da bi proteini postali redoviti dio va\u0161e prehrane.<\/strong> Budu\u0107i da je koncentrirani izvor proteina, mo\u017ee vam pomo\u0107i <strong>da se osje\u0107ate sitije nakon obroka<\/strong>, u borbi protiv \u017eelje za slatkim, pa <strong>\u010dak i ubrzati va\u0161 metabolizam.<\/strong> Dakle, nije samo izvrstan pomaga\u010d u dobivanju mi\u0161i\u0107a, ve\u0107 i osiguravanju kalorijskog deficita. Ako nai\u0111ete na mitove da proteini nisu prikladni za \u017eene jer debljaju, uzrokuju ekstreman rast mi\u0161i\u0107a ili negativno utje\u010du na va\u0161e zdravlje, <strong>nemojte im vjerovati. Slobodno u\u017eivajte u omiljenom proteinskom shakeu ili ga dodajte svojim omiljenim jelima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li prijateljice u svom krugu koje jo\u0161 ne koriste proteine? Podijelite na\u0161 \u010dlanak s njima. Mo\u017eda \u0107e se svidjeti i njima.<\/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\/za-zene\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Women\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\/kolagen\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCollagen\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>Proteini nisu samo za sporta\u0161e snage. Oni su uobi\u010dajena komponenta prehrane i mogu pomo\u0107i u mr\u0161avljenju, dobivanju mi\u0161i\u0107a i smanjenju \u017eelje za slatkim. Saznajte vi\u0161e.<\/p>\n","protected":false},"author":100,"featured_media":355873,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7124,6272,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-413976","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-protein-u-prahu-hr","10":"tag-proteini-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu u mr\u0161avljenju? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jesu li proteini pogodni za \u017eene i \u0161to oni mogu? Mogu olak\u0161ati mr\u0161avljenje, ubrzati metabolizam, pospje\u0161iti rast mi\u0161i\u0107a te smanjiti \u017eudnju za hranom i glad.\" \/>\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\/protein-za-zene-ucinci-benefiti-i-doziranje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu u mr\u0161avljenju? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jesu li proteini pogodni za \u017eene i \u0161to oni mogu? Mogu olak\u0161ati mr\u0161avljenje, ubrzati metabolizam, pospje\u0161iti rast mi\u0161i\u0107a te smanjiti \u017eudnju za hranom i glad.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-27T12:26:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-21T16:43:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-08T134640.510.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\/protein-za-zene-ucinci-benefiti-i-doziranje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu u mr\u0161avljenju?\",\"datePublished\":\"2023-01-27T12:26:05+00:00\",\"dateModified\":\"2025-10-21T16:43:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\"},\"wordCount\":3607,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-08T134640.510.png\",\"keywords\":[\"dodaci prehrani\",\"protein u prahu\",\"proteini\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Dodatci prehrani\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\",\"name\":\"Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu u mr\u0161avljenju? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-08T134640.510.png\",\"datePublished\":\"2023-01-27T12:26:05+00:00\",\"dateModified\":\"2025-10-21T16:43:04+00:00\",\"description\":\"Jesu li proteini pogodni za \u017eene i \u0161to oni mogu? 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