{"id":421676,"date":"2023-02-21T09:02:46","date_gmt":"2023-02-21T08:02:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=421676"},"modified":"2023-02-21T09:04:37","modified_gmt":"2023-02-21T08:04:37","slug":"aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/","title":{"rendered":"Aminokiseline: Klasifikacija, funkcije u tijelu, u\u010dinak na sportsku izvedbu i njihovi najbolji izvori"},"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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#Sto_su_aminokiseline\" title=\"\u0160to su aminokiseline?\">\u0160to su aminokiseline?<\/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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#Podjela_aminokiselina_i_njihova_uloga_u_organizmu\" title=\"Podjela aminokiselina i njihova uloga u organizmu\">Podjela aminokiselina i njihova uloga u organizmu<\/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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#1_Esencijalne_aminokiseline_EAA\" title=\"1. Esencijalne aminokiseline (EAA)\">1. Esencijalne aminokiseline (EAA)<\/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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#2_Neesencijalne_aminokiseline\" title=\"2. Neesencijalne aminokiseline\">2. Neesencijalne aminokiseline<\/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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#3_Poluesencijalne_aminokiseline\" title=\"3. Poluesencijalne aminokiseline\">3. Poluesencijalne aminokiseline<\/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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#Mogu_li_aminokiseline_poboljsati_sportsku_izvedbu\" title=\"Mogu li aminokiseline pobolj\u0161ati sportsku izvedbu?\">Mogu li aminokiseline pobolj\u0161ati sportsku izvedbu?<\/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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#Kako_suplementirati_aminokiseline\" title=\"Kako suplementirati aminokiseline?\">Kako suplementirati aminokiseline?<\/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\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aminokiseline su prvenstveno gradivni blokovi proteina, ali tako\u0111er imaju razli\u010dite funkcije u tijelu. \u010cak ni najosnovniji procesi, poput probave ili <strong>imunolo\u0161ke za\u0161tite,<\/strong> ne bi ispravno funkcionirali bez njih. Primjer je glutamin, koji izme\u0111u ostalog slu\u017ei i kao izvor energije za neke stanice crijevne sluznice i imunolo\u0161ki sustav. Zajedno s BCAA ili argininom, ovo su tako\u0111er popularni suplementi me\u0111u sporta\u0161ima. U dana\u0161njem \u010dlanku pro\u010ditat \u0107ete sve va\u017ene stvari koje ste ikada \u017eeljeli znati o aminokiselinama, uklju\u010duju\u0107i njihov u\u010dinak na sportsku izvedbu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_aminokiseline\"><\/span>\u0160to su aminokiseline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aminokiseline (AA) su <strong>gradivni blokovi iz kojih nastaju peptidi, a potom i proteini.<\/strong> Postoje tisu\u0107e razli\u010ditih vrsta aminokiselina. Me\u0111usobnu povezanost pojedina\u010dnih aminokiselina mo\u017eete jednostavno zamisliti kao neku vrstu Lego kockice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaka Lego kockica mo\u017ee imati druga\u010diji oblik, boju i veli\u010dinu. Ako \u017eelite izgraditi svemirski brod, morate postaviti odre\u0111enu Lego kocku na pravo mjesto. Uz malo ma\u0161te mo\u017eete koristiti iste kockice za izgradnju ku\u0107e ili \u010dak automobila. Sve je u na\u010dinu postavljanja. Isto vrijedi i za aminokiseline. <strong>Ovisno o redoslijedu i na\u010dinu na koji su me\u0111usobno povezane, nastaje odre\u0111ena vrsta proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je kemija bila jedan od omiljenih predmeta, vjerojatno ste se pitali i <strong>koja je formula aminokiselina<\/strong>. Svaka molekula AA sadr\u017ei karboksilnu skupinu (COO) i aminsku skupinu (NH2). Odatle dolazi naziv aminokiselina.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/image00004-1124x749.jpeg\" alt=\"\u0160to su aminokiseline?\" class=\"wp-image-418426\" width=\"843\" height=\"562\" title=\"\u0160to su aminokiseline?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podjela_aminokiselina_i_njihova_uloga_u_organizmu\"><\/span>Podjela aminokiselina i njihova uloga u organizmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ukupno postoji dvadeset vrsta aminokiselina<\/strong> koje tijelo treba za izgradnju i popravak tjelesnih tkiva, apsorpciju hranjivih tvari i druge procese potrebne za va\u0161e zdravlje. Neke se moraju unijeti hranom, druge va\u0161e tijelo mo\u017ee proizvesti, a tu su i aminokiseline koje trebate unositi samo u odre\u0111enim fazama \u017eivota. Prema tome, kategorizirane su kao esencijalne, neesencijalne i poluesencijalne. <span style=\"color: #ff6600\">[2]<\/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\">Koja je razlika izme\u0111u L i D oblika aminokiselina?<\/h3>\n\n\n\n<p>Op\u0107enito, aminokiseline se u prirodi obi\u010dno nalaze u L ili D obliku. Primjer je L-leucin koji je zrcalna slika D-leucina. Imaju suprotno postavljenu amino skupinu, \u0161to utje\u010de na njihovu upotrebu u tijelu. Va\u0161em tijelu koristi <strong>samo L-oblik aminokiselina<\/strong> iz kojeg nastaju proteini i druge potrebne tvari. <span style=\"color: #ff6600\">[38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Esencijalne_aminokiseline_EAA\"><\/span>1. Esencijalne aminokiseline (EAA)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161e tijelo prakti\u010dki ne mo\u017ee bez ovih aminokiselina. Ne mo\u017ee ih proizvesti samo pa stoga ovisite o njihovom <strong>unosu prehranom i dodacima prehrani.<\/strong>  <a href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Esencijalnih aminokiselina <\/strong><\/a>(EAA) ima <strong>ukupno osam<\/strong> i tijelo ih koristi za regeneraciju mi\u0161i\u0107a, formiranje mi\u0161i\u0107ne mase, sintezu hormona, sintezu neurotransmitera, a <strong>proizvode i neke neesencijalne aminokiseline.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponekad se na popis dodaje i histidin, ali on se smatra esencijalnom aminokiselinom samo u djetinjstvu. U odrasloj dobi na\u0161e ga tijelo ve\u0107 mo\u017ee proizvoditi, pa je to poluesencijalna AMK.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">U ovom odjeljku o esencijalnim aminokiselinama \u010ditat \u0107ete o sljede\u0107im AA:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#leucin\">Leucin    <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#valin\">Valin     <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#izoleucin\">Izoleucin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#metionin\">Metionin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#treonin\">Treonin    <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#fenilalanin\">Fenilalanin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#triptofan\">Triptofan<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#lizin\">Lizin<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"leucine\">1. Leucin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Leucin<\/strong><\/a> je prva od trojke aminokiselina razgranatog lanca, koje vjerojatno poznajete kao <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> (Branched Chain Amino Acids). One \u010dine oko 35 % svih esencijalnih aminokiselina u va\u0161em tijelu. Naj\u010de\u0161\u0107e se povezuju sa <strong>za\u0161titom mi\u0161i\u0107ne mase tijekom vje\u017ebanja<\/strong>. A najvi\u0161e zasluga za to ima leucin. Prema studijama, sposoban je aktivirati signalni put <strong>mTOR<\/strong> (ciljno mjesto rapamicina u sisavaca, engl. Mammalian Target of Rapamycin), koji je uklju\u010den na po\u010detku procesa povezanih s <strong>rastom stanica<\/strong> (rast mi\u0161i\u0107a i anaboli\u010dki procesi) i mi\u0161i\u0107nog proteina <strong>MPS<\/strong> (Muscle Protein Synthesis, odnosno sinteza mi\u0161i\u0107nih proteina). <span style=\"color: #ff6600\">[3, 39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o drugim zanimljivim u\u010dincima leucina, mo\u017eete ih prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Leucin i njegova u\u010dinkovitost za mi\u0161i\u0107ni rast i oporavak.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-1124x750.jpg\" alt=\"Kakvi su u\u010dinci leucina?\" class=\"wp-image-418441\" width=\"843\" height=\"563\" title=\"Kakvi su u\u010dinci leucina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"valine\">2.&nbsp;Valin<\/h3>\n\n\n\n<p>Valin je drugi predstavnik BCAA koji tako\u0111er sudjeluje u najosnovnijim procesima u tijelu. To uklju\u010duje<strong> proizvodnju energije, za\u0161titu mi\u0161i\u0107ne mase od razgradnje <\/strong>(katabolizam) tijekom nedostatka energije i rast mi\u0161i\u0107a. Me\u0111utim, prema studijama, tako\u0111er mo\u017ee podr\u017eati funkciju dendriti\u010dnih stanica koje su va\u017ena karika za<strong> imunitet.<\/strong> <span style=\"color: #ff6600\">[4, 40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"isoleucine\">3.&nbsp;Izoleucin<\/h3>\n\n\n\n<p>Izoleucin je tre\u0107i \u010dlan obitelji BCAA i, kao i njegovi srodnici, povezan je sa za\u0161titom i rastom mi\u0161i\u0107ne mase i energetskim metabolizmom. Ima <strong>antikataboli\u010dki<\/strong> u\u010dinak te stoga mo\u017ee doprinijeti za\u0161titi mi\u0161i\u0107a od razgradnje (koristi se kao izvor energije). Mo\u017eda iza toga stoji njegova sposobnost pove\u0107anja <strong>upotrebe glukoze kao izvora energije<\/strong> tijekom vje\u017ebanja. <span style=\"color: #ff6600\">[41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja su tako\u0111er pokazala da doprinosi<strong> pravilnoj funkciji imuniteta.<\/strong> Naprimjer, aktivacijom za\u0161titnih peptida (\u03b2-defenzina). Oni mogu za\u0161tititi va\u0161e tijelo od napada virusa i drugih patogena. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-1124x749.jpg\" alt=\"Kakvi su u\u010dinci BCAA?\" class=\"wp-image-418456\" width=\"843\" height=\"562\" title=\"Kakvi su u\u010dinci BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"methionine\">4. Metionin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/l-metionin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Metionin<\/strong><\/a> je jedna od aminokiselina koje sadr\u017ee sumpor. U tijelu se ne koristi samo za stvaranje proteina, ve\u0107 tako\u0111er tvori neesencijalnu aminokiselinu cistein. Zajedno s glicinom i argininom tvori <a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a>, a zanimljiva je i \u010dinjenica da je potreban i za stvaranje <a href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-l-karnitin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">karnitina<\/a>. Tako\u0111er ima u\u010dinak na <strong>metabolizam masti<\/strong>, <strong>funkciju imuniteta<\/strong> i mo\u017ee potaknuti proizvodnju glavnog tjelesnog <strong>antioksidansa glutationa<\/strong>. Zbog toga je povezan sa za\u0161titom tijela od oksidativnog stresa. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"threonine\">5. Treonin<\/h3>\n\n\n\n<p>Treonin, pak, naj\u010de\u0161\u0107e je povezan s formiranjem tjelesnog tkiva. Jedna je od osnovnih komponenti <strong>zubne cakline, proteina elastina<\/strong>, a djeluje i na o\u010duvanje cjelovitosti crijevne sluznice, \u010dime <strong>podupire probavu, a posredno i imunitet.<\/strong> Osim toga, neophodan je za sintezu drugih aminokiselina u obliku glicina i serina. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-749x1124.jpg\" alt=\"Kakvi su u\u010dinci triptofana?\" class=\"wp-image-418471\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"phenylalanine\">6. Fenilalanin<\/h3>\n\n\n\n<p>Tijelo tako\u0111er stvara niz va\u017enih tvari iz ove AA, poput <strong>neurotransmitera dopamina<\/strong> ili <strong>noradrenalina.<\/strong> Potreban je i za stvaranje aminokiseline <strong>tirozin.<\/strong> U slu\u010daju fenilalanina, tako\u0111er postoji jedna vrlo va\u017ena stvar na koju treba pripaziti. Postoji nasljedna bolest koja se zove <strong>fenilketonurija (PKU)<\/strong> u kojoj se fenilalanin nakuplja u tijelu, \u0161to rezultira odgo\u0111enim razvojem djece. To se stanje tada rje\u0161ava prvenstveno prehranom s malo fenilalanina. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tryptophan\">7. Triptofan<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" aria-label=\"Triptofan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Triptofan<\/a><\/strong> je jo\u0161 jedna AA koja se koristi u tijelu za sintezu neurotransmitera. U ovom slu\u010daju to je serotonin koji <strong>regulira apetit ili raspolo\u017eenje<\/strong>. Me\u0111utim, on je tako\u0111er u izvoru proizvodnje hormona <strong>melatonina<\/strong>, koji zauzvrat <strong>utje\u010de na san.<\/strong> Stoga se u klini\u010dkoj praksi, u obliku suplemenata, \u010desto koristi u lije\u010denju problema sa spavanjem ili psihi\u010dkih problema. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lysine\">8.&nbsp;Lizin<\/h3>\n\n\n\n<p>Kao i metionin, <a href=\"https:\/\/gymbeam.hr\/l-lizin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lizin<\/strong><\/a> <strong>je potreban za stvaranje<\/strong> <strong><a href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-l-karnitin-gymbeam.html\" class=\"ek-link\">karnitina<\/a><\/strong>, koji slu\u017ei kao prijenosnik masnih kiselina (masti) do stani\u010dnih energetskih postrojenja (mitohondrija), gdje se one pretvaraju u energiju. Lizin tako\u0111er igra ulogu u apsorpciji <a href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" class=\"ek-link\">kalcija<\/a> koji je <strong>klju\u010dan za zdrave kosti.<\/strong> Prema istra\u017eivanjima, povezuje se \u010dak i s proizvodnjom <strong>hormona rasta<\/strong> koji utje\u010de na izgradnju mi\u0161i\u0107ne mase. Vjerojatno se zato \u010desto nalazi u suplementima u kombinaciji s BCAA. Zanimljivo je da je u brojnim studijama pomogla osobama s recidiviraju\u0107im <strong>herpesom<\/strong> (herpes simplex) smanjiti simptome i u\u010destalost ovog ko\u017enog problema. <span style=\"color: #ff6600\">[10, 37] <\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Neesencijalne_aminokiseline\"><\/span>2. Neesencijalne aminokiseline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to naziv govori, vi\u0161e nisu neophodne va\u0161em organizmu. <strong>On ih mo\u017ee proizvesti iz esencijalnih ili poluesencijalnih aminokiselina ili glukoze<\/strong>. Ali to ne umanjuje njihov zna\u010daj. Uklju\u010dene su u izgradnju tjelesnog tkiva, a tako\u0111er su uklju\u010dene i u najva\u017enije tjelesne funkcije, poput metabolizma vitamina ili probave. <span style=\"color: #ff6600\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">U ovom odjeljku o neesencijalnim aminokiselinama \u010ditat \u0107ete o sljede\u0107im AA:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#alanin\">Alanin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#asparaginska-kiselina\">Asparaginska kiselina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#asparagin\">Asparagin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#cistein\">Cistein<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#glutaminska-kiselina\">Glutaminska kiselina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#prolin\">Prolin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#serin\">Serin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#glutamin\">Glutamin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#glicin\">Glicin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#tirozin\">Tirozin<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"alanine\">1.&nbsp;Alanin<\/h3>\n\n\n\n<p>Alanin je jedna od najzastupljenijih aminokiselina u skeletnim mi\u0161i\u0107ima, gdje tako\u0111er funkcionira kao <strong>rezervni izvor energije.<\/strong> Tako\u0111er je uklju\u010den u metabolizam <a href=\"https:\/\/gymbeam.hr\/vitamin-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina B6<\/strong><\/a> i glukoze. Na taj na\u010din poma\u017ee u <strong>odr\u017eavanju razine \u0161e\u0107era (glukoze)<\/strong> u krvi na normalnim razinama. Posljednje, ali ne i najmanje va\u017eno, uklju\u010den je u proizvodnju bijelih krvnih stanica, koje su va\u017ene za imunolo\u0161ku funkciju.<span style=\"color: #ff6600\"> [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim alanina, postoji i aminokiselina <a href=\"https:\/\/gymbeam.hr\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-alanin<\/strong><\/a>, koji je popularan suplement me\u0111u sporta\u0161ima. Za razliku od alanina, ne stvara proteine u tijelu, ali se zajedno s histidinom koristi za sintezu <a href=\"https:\/\/gymbeam.hr\/l-karnozin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>karnozina<\/strong><\/a>. Potonji poma\u017ee <strong>smanjiti zakiseljavanje mi\u0161i\u0107a tijekom intenzivne aktivnosti<\/strong> ve\u017eu\u0107i vodikove ione izvedene iz mlije\u010dne kiseline (laktat), \u0161to u kona\u010dnici mo\u017ee dovesti do <strong>pobolj\u0161ane izvedbe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o u\u010dincima beta-alanina i njegovoj upotrebi mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/beta-alanin-i-njegova-uporaba-u-sportu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta-alanin i njegova upotreba u sportu.&nbsp;<\/strong><\/a><\/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=\"30713,3425,3425,52225,42874,42874,41332,41332,8067,7065,3810,3810,3807,3095,8220,55552   \" ><\/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\" id=\"aspartic-acid\">2. Asparaginska kiselina<\/h3>\n\n\n\n<p>Asparaginska kiselina je uklju\u010dena u va\u017ene procese u tijelu, kao \u0161to su <strong>sinteza hormona ili funkcija \u017eiv\u010danog sustava<\/strong>. U ioniziranom obliku aspartat pripada me\u0111u ekscitatorne neurotransmitere koji djeluju stimulativno na \u017eiv\u010dani sustav.<span style=\"color: #ff6600\"> [13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dodacima prehrani mo\u017eete ga susresti u obliku <a href=\"https:\/\/gymbeam.hr\/daa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D-asparaginske kiseline (DAA)<\/strong><\/a>. Potonja je osobito povezana s u\u010dincima na <strong>razine testosterona i mu\u0161ku plodnost.<\/strong><\/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 zanimljivih informacija o D-asparaginskoj kiselini pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/d-asparaginska-kiselina-ili-daa-sve-sto-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>D-asparaginska kiselina ili DAA &#8211; Sve \u0161to trebate znati.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-1124x750.jpg\" alt=\"Kakvi su u\u010dinci DAA?\" class=\"wp-image-418486\" width=\"843\" height=\"563\" title=\"Kakvi su u\u010dinci DAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"asparagine\">3.&nbsp;Asparagin<\/h3>\n\n\n\n<p>Asparagin je aminokiselina koja nastaje iz asparaginske kiseline. Igra va\u017enu ulogu u stvaranju glikoproteina (proteina s vezanim ugljikohidratima), a tako\u0111er <strong>se ve\u017ee za vi\u0161ak amonijaka koji nastaje kada se proteini razgra\u0111uju.<\/strong> Poma\u017ee u njegovom izbacivanju iz tijela i tako doprinosi prirodnoj detoksikaciji organizma.<span style=\"color: #ff6600\"> [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cysteine\">4. Cistein<\/h3>\n\n\n\n<p>Cistein ima izuzetan sadr\u017eaj sumpora, \u0161to mu omogu\u0107uje stvaranje aminokiseline <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/taurin-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">taurin<\/a>. Iako ne slu\u017ei kao gradivni blok za proteine, ima <strong>antioksidativne u\u010dinke<\/strong> i tako\u0111er mo\u017ee utjecati na proizvodnju energije ili metabolizam <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcija<\/a>. Osim toga, cistein je klju\u010dna komponenta antioksidansa glutationa. Kao rezultat toga, mo\u017ee pomo\u0107i u <strong>za\u0161titi stanica od oksidativnog stresa.<\/strong> U dodacima prehrani naj\u010de\u0161\u0107e se nalazi u obliku  <a href=\"https:\/\/gymbeam.hr\/n-acetyl-l-cystein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">N-acetil L-cisteina<\/a> (NAC). <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glutamic-acid\">5.&nbsp;Glutaminska kiselina<\/h3>\n\n\n\n<p>Glutaminska kiselina se u tijelu uglavnom nalazi u obliku <strong>glutamata.<\/strong> Najva\u017eniji je <strong>ekscitacijski neurotransmiter<\/strong> (aktivira \u017eiv\u010dani sustav). Osim toga, djeluje na specifi\u010dne okusne stanice na jeziku i proizvodi dobro poznati <strong>umami okus<\/strong>. To je i razlog za\u0161to se obi\u010dno dodaje hrani kao poja\u010diva\u010d okusa. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-1124x749.jpg\" alt=\"Kakvi su u\u010dinci glutamata?\" class=\"wp-image-418501\" width=\"843\" height=\"562\" title=\"Kakvi su u\u010dinci glutamata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"proline\">6. Prolin<\/h3>\n\n\n\n<p>Prolin je va\u017ean za odr\u017eavanje cjelovitosti i funkcije stanice. Zajedno s glicinom i hidroksiprolinom, jedna je od aminokiselina koje \u010dine <a href=\"https:\/\/gymbeam.hr\/hidrolizirani-kolagen-runcollg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kolagen<\/strong><\/a>. Tako utje\u010de na odr\u017eavanje zdravlja <strong>ko\u017ee, zglobne hrskavice ili tetiva.<\/strong> Tako\u0111er se povezuje s poticanjem <strong>zacjeljivanja rana.<\/strong><span style=\"color: #ff6600\"> [19] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"serine\">7. Serin<\/h3>\n\n\n\n<p>Serin je prisutan u visokoj koncentraciji u stani\u010dnoj stijenci i tako doprinosi <strong>odr\u017eavanju integriteta stanice.<\/strong> Tako\u0111er je <strong>va\u017ean za probavu,<\/strong> jer tvori enzim serin proteazu koji poma\u017ee razgraditi proteine u jednostavnije (lak\u0161e za upotrebu) \u010destice kao \u0161to su dipeptidi, tripeptidi i pojedina\u010dne aminokiseline.<span style=\"color: #ff6600\"> [20]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-749x1124.jpeg\" alt=\"Kakvi su u\u010dinci glutamina?\" class=\"wp-image-418516\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"glutamine\">8.&nbsp;Glutamin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/l-glutamin-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glutamin<\/strong><\/a> je jedna od najzastupljenijih AA u ljudskom tijelu. U usporedbi s drugim aminokiselinama, sadr\u017ei dvostruko vi\u0161e du\u0161ika koji je osnova svih proteinskih peptidnih veza u va\u0161im tkivima. Neophodan je za proizvodnju bijelih krvnih stanica i citokina koji su <strong>dio obrambenih mehanizama va\u0161eg tijela (imunolo\u0161ki odgovor)<\/strong> na neprijateljske tvari. \u010cak slu\u017ei i kao izvor energije za neke stanice imunolo\u0161kog sustava i crijevne sluznice. \u0160tovi\u0161e, poma\u017ee u odr\u017eavanju crijeva netaknutim i nepropusnim. Iz tog razloga, \u010desto se koristi kao dodatak prehrani za<strong> sindrom propusnih crijeva.<\/strong><span style=\"color: #ff6600\"> [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog toga ga \u010desto koriste trka\u010di, biciklisti i drugi sporta\u0161i koji treniraju vi\u0161e sati i \u017eele osigurati optimalne koli\u010dine ove AA u tijelu. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saznajte vi\u0161e o u\u010dincima glutamina u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/glutamin-je-neophodan-sportasu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Glutamin je neophodan za sporta\u0161e.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glycine\">9.&nbsp;Glicin<\/h3>\n\n\n\n<p>Iz <a href=\"https:\/\/gymbeam.hr\/glicin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glicina<\/a> u tijelu nastaju va\u017eni spojevi poput <a href=\"https:\/\/gymbeam.hr\/glutation-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glutationa<\/a> ili kreatina. Tako\u0111er djeluje kao neurotransmiter i sastavni je dio kolagena. Zbog svojih svojstava prvenstveno se povezuje sa <strong>zdravljem zglobova.<\/strong> Prema studijama, njegova suplementacija tako\u0111er mo\u017ee pomo\u0107i u <strong>pobolj\u0161anju spavanja.<\/strong> Tijekom trudno\u0107e ponekad se preporu\u010duje pove\u0107ani unos. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tyrosine\">10.&nbsp;Tirozin<\/h3>\n\n\n\n<p>Va\u0161e tijelo mo\u017ee proizvesti <strong><a href=\"https:\/\/gymbeam.hr\/tirozin-gymbeam.html\" target=\"_blank\" aria-label=\"tirozin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tirozin<\/a><\/strong> iz fenilalanina. Osobito djeluje na <strong>rad mozga<\/strong> jer stvara neurotransmitere kao \u0161to su dopamin, adrenalin i noradrenalin koji poma\u017eu u <strong>no\u0161enju sa stresnim situacijama.<\/strong> Me\u0111utim, u psihi\u010dki i fizi\u010dki zahtjevnim vremenima, potreba za njima je ve\u0107a, a time i zahtjevi za unosom tirozina. Osim toga, <strong>hormoni \u0161titnja\u010de<\/strong> tako\u0111er se proizvode iz ove AA. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Poluesencijalne_aminokiseline\"><\/span>3. Poluesencijalne aminokiseline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove AA nisu esencijalne u normalnim uvjetima. Me\u0111utim, mogu postojati <strong>situacije u kojima one postanu neophodne i potrebno ih je nadopuniti.<\/strong> To se posebno doga\u0111a u razdoblju rasta, tijekom trudno\u0107e, tijekom velikog stresa, tijekom napornih sportskih aktivnosti ili nakon ozljeda. Me\u0111utim, te tvari mogu nedostajati i tijekom dugotrajnog pridr\u017eavanja niskoenergetskih dijeta ili neadekvatne prehrane (pothranjenosti).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">U ovom odjeljku o poluesencijalnim aminokiselinama \u010ditat \u0107ete o sljede\u0107im AA:v<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#arginin\">Arginin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#histidin\">Histidin<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"arginine\">1.&nbsp;Arginin<\/h3>\n\n\n\n<p>Du\u0161ikov oksid (NO) nastaje u tijelu iz <a aria-label=\"arginina  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>arginina<\/strong> <\/a>koji je signalna molekula za \u0161irenje krvnih \u017eila (vazodilataciju). Zbog svog vazodilatacijskog u\u010dinka mo\u017ee pove\u0107ati dotok krvi u mi\u0161i\u0107e, \u0161to mo\u017ee rezultirati <strong>boljom opskrbom mi\u0161i\u0107a kisikom i hranjivim tvarima.<\/strong> Na taj na\u010din mo\u017ee utjecati na krvni tlak ili oporavak mi\u0161i\u0107a. U obliku dodataka prehrani osobito je popularan kod sporta\u0161a prije treninga. Me\u0111utim, utjecaj na \u0161irenje krvnih \u017eila i bolji protok krvi tako\u0111er je razlog za\u0161to se arginin tako\u0111er dodaje <strong>dodacima za potporu erekcije.<\/strong> Ali ne treba zaboraviti da je, poput glicina i metionina, potreban tijelu za sintezu kreatina.<span style=\"color: #ff6600\"> [21-22] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"histidine\">2.&nbsp;Histidin<\/h3>\n\n\n\n<p>Histidin je <strong>prekursor histamina<\/strong> koji je klju\u010dan u tijelu za izazivanje alergijske reakcije. Tako\u0111er stvara gore spomenuti <strong>karnozin.<\/strong> On je poluesencijalan jer ga va\u0161e tijelo ne mo\u017ee proizvesti u djetinjstvu. Isto vrijedi i za osobe s uremijom (uremijski sindrom), a prirodna proizvodnja histamina u tijelu mo\u017ee opasti s godinama.<span style=\"color: #ff6600\"> [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaka od gore navedenih dvadeset aminokiselina stoga ima specifi\u010dnu funkciju u tijelu. Nikako nismo spomenuli sve procese u kojima ove tvari sudjeluju. Ono \u0161to je sigurno jest da su <strong>sve bez iznimke potrebne za odr\u017eavanje zdravlja.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-1124x739.jpeg\" alt=\"Kakvi su u\u010dinci histidina?\" class=\"wp-image-418535\" width=\"843\" height=\"554\" title=\"Kakvi su u\u010dinci histidina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-1124x739.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-400x263.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-1536x1010.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759.jpeg 2040w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mogu_li_aminokiseline_poboljsati_sportsku_izvedbu\"><\/span>Mogu li aminokiseline pobolj\u0161ati sportsku izvedbu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za neke aminokiseline ve\u0107 smo spomenuli njihov mogu\u0107i utjecaj na mi\u0161i\u0107nu masu, energetski metabolizam ili opskrbu mi\u0161i\u0107a kisikom. Sada \u0107emo pogledati <a href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/l-glutamin-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>glutamin<\/strong><\/a><strong>i <\/strong><a href=\"https:\/\/gymbeam.hr\/arginin-a-k-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>arginin<\/strong><\/a><strong> da vidimo \u0161to studije imaju za re\u0107i o njima u odnosu na sport.<\/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\">1. BCAA mogu pridonijeti rastu mi\u0161i\u0107a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Leucin, izoleucin i valin imaju sposobnost <strong>sprije\u010diti gubitak (degradaciju) mi\u0161i\u0107ne mase<\/strong> tijekom napornog vje\u017ebanja.<\/li><li>Tijekom aktivnosti izdr\u017eljivosti, oni zauzvrat mogu poslu\u017eiti kao <strong>izvor energije,<\/strong> \u0161to dovodi do u\u0161tede zaliha glikogena i produljenih performansi.<\/li><li>Tijekom izvo\u0111enja mogu pomo\u0107i<strong> odgoditi umor i smanjiti percipirani napor.<\/strong><\/li><li>Nakon treninga snage mogu <strong>podr\u017eati anaboli\u010dke procese<\/strong> povezane s popravkom i rastom mi\u0161i\u0107nih vlakana.<\/li><li>Prema studijama, leucin ima najve\u0107i u\u010dinak na sintezu mi\u0161i\u0107nih proteina (MPS), odnosno proces stvaranja mi\u0161i\u0107ne mase.<\/li><li>Za oporavak i rast mi\u0161i\u0107a ipak je naju\u010dinkovitije <strong>uzimati dovoljnu koli\u010dinu svih esencijalnih aminokiselina<\/strong> nakon treninga. Idealno u obliku <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina<\/a> koji se zatim mo\u017ee obogatiti samo BCAA ili leucinom kako bi se pove\u0107ao njegov potencijal. <span style=\"color: #ff6600\">[27]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako je va\u0161 cilj rast mi\u0161i\u0107a, ne smijete propustiti na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 savjeta o prehrani i vje\u017ebanju za maksimalan rast mi\u0161i\u0107a.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-899x1124.jpeg\" alt=\"Glutamin i sportska izvedba\" class=\"wp-image-418550\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">2. Glutamin mo\u017ee pospje\u0161iti iskori\u0161tavanje pohranjenog glikogena ugljikohidrata<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Glutamin je izvor energije za neke stanice <strong>imunolo\u0161kog sustava<\/strong> koji trpi tijekom dugotrajnih aktivnosti. Njegov bi unos tako mogao dovesti do o\u010duvanja imunolo\u0161kih funkcija tijekom zahtjevnog treninga. Me\u0111utim, rezultati studija o u\u010dinku glutamina na imunitet kod sporta\u0161a jo\u0161 su nejasni i tek treba \u010dekati potvrdu tog u\u010dinka.<\/li><li>Glutamin tako\u0111er mo\u017ee <strong>potaknuti kori\u0161tenje mi\u0161i\u0107nog glikogena kao izvora energije,<\/strong> \u0161to dovodi do duljeg odr\u017eavanja performansi i odga\u0111anja umora. <span style=\"color: #ff6600\">[28]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se bavite sportovima izdr\u017eljivosti i pitate se koji bi drugi dodaci prehrani mogli pomo\u0107i va\u0161oj izvedbi, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;Arginin mo\u017ee pomo\u0107i u razgradnji laktata u mi\u0161i\u0107ima<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Suplementacija argininom prije vje\u017ebanja mo\u017ee dovesti do <strong>manjeg nakupljanja mlije\u010dne kiseline (laktata) u mi\u0161i\u0107ima,<\/strong> \u0161to se mo\u017ee odraziti na bolje rezultate \u010dak i tijekom intenzivnog vje\u017ebanja. Tako\u0111er je utvr\u0111eno da pridonosi <strong>u\u010dinkovitijem obnavljanju kreatina,<\/strong> a time i energije u obliku ATP-a. <span style=\"color: #ff6600\">[29]<\/span><\/li><li>Arginin je tako\u0111er imao <strong>pozitivan u\u010dinak na razinu VO2max sporta\u0161a,<\/strong> \u0161to je jedan od pokazatelja sportske izvedbe. <span style=\"color: #ff6600\">[30]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Ako vas zanimaju drugi zanimljivi u\u010dinci arginina, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Arginin i njegovih 8 dokazanih dobrobiti za zdravlje i sporta\u0161e.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_suplementirati_aminokiseline\"><\/span>Kako suplementirati aminokiseline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aminokiseline su <strong>glavna namirnica u na\u0161oj prehrani<\/strong>. Osobito ih mo\u017eete prona\u0107i u namirnicama s ve\u0107im udjelom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unijeti-vise-proteina-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina<\/a>. Kvaliteta ovih izvora odre\u0111ena je time sadr\u017ee li sve esencijalne AA u optimalnom omjeru. Tako\u0111er mo\u017eete pove\u0107ati unos AA uzimanjem dodataka prehrani.<\/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. Kompletni izvori aminokiselina<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Sadr\u017ee esencijalne aminokiseline u optimalnim koli\u010dinama i omjerima.<\/li><li>One uklju\u010duju uglavnom hranu \u017eivotinjskog podrijetla poput mesa, <a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a>, <a href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jaja<\/a>, mlije\u010dnih proizvoda ili <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina sirutke<\/a>.<\/li><li>Neki biljni izvori, poput soje (<a href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofua<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeha<\/a>), <a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"slanutka  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slanutka <\/a>ili <a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoje<\/a> tako\u0111er su blizu tome.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za dodatne izvore proteina u hrani pogledajte na\u0161 \u010dlanak <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>Namirnice koje lako dodaju proteine va\u0161oj prehrani.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-1124x749.jpg\" alt=\"Koje namirnice sadr\u017ee aminokiseline?\" class=\"wp-image-418565\" width=\"843\" height=\"562\" title=\"Koje namirnice sadr\u017ee aminokiseline?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nekompletni izvori aminokiselina<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nemaju uravnote\u017eenu koli\u010dinu esencijalnih aminokiselina, \u0161to smanjuje njihovu kvalitetu.<\/li><li>Nekompletni izvori uklju\u010duju <strong>le\u0107u, gra\u0161ak, ri\u017eu ili <\/strong><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ora\u0161aste plodove<\/strong><\/a> i ve\u0107inu druge biljne hrane.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i u biljnoj hrani mo\u017eete prona\u0107i sve EAA, ali \u010desto ne u dovoljnim koli\u010dinama da bi zadovoljile sve potrebe va\u0161eg organizma. Te aminokiseline koje nedostaju nazivaju se <strong>ograni\u010davaju\u0107im aminokiselinama.<\/strong> Sre\u0107om, svakoj skupini biljnih namirnica nedostaju razli\u010dite aminokiseline, pa se pravilnim kombiniranjem biljnih izvora gotovo mo\u017eete rije\u0161iti tog nedostatka. Naprimjer, \u017eitaricama nedostaje aminokiselina lizin, dok mahunarkama nedostaje metionin. Njihovim kombiniranjem pribli\u017eavate se kvaliteti \u017eivotinjskih proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koja je biljna hrana bogata proteinima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ograni\u010davaju\u0107e aminokiseline u biljnoj hrani<\/h4>\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\">Izvor<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ograni\u010davaju\u0107e AA<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">S kojom hranom ih kombinirati da biste nadoknadili ograni\u010davaju\u0107e AA?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017ditarice<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">mahunarke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mahunarke<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u017eitarice, ora\u0161ast plodovi, sjemenke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ora\u0161asti plodovi i sjemenke<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">mahunarke<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[42]<\/span><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako suplementirati aminokiseline?<\/h3>\n\n\n\n<p>Tako\u0111er mo\u017eete pove\u0107ati unos aminokiselina s koncentriranijim dodacima prehrani. Mo\u017eete birati izme\u0111u aminokiselina s jednim ili vi\u0161e sastojaka. Naj\u010de\u0161\u0107e dolaze u <strong>obliku<\/strong> <a href=\"https:\/\/gymbeam.hr\/amino-beast-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>praha<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tableta<\/strong><\/a><strong> ili <\/strong><a href=\"https:\/\/gymbeam.hr\/bcaa-1500-lizin-300-tab-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kapsula<\/strong><\/a><strong>.<\/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\">1. Jednolan\u010dane aminokiseline<\/h3>\n\n\n\n<p>Ako \u017eelite pove\u0107ati unos samo nekih aminokiselina, mo\u017eete isprobati suplement od jednog sastojka. Alternativno, upotrijebite nekoliko dodataka kako biste dobili slo\u017een proizvod prema svojim potrebama. Koliki je preporu\u010deni unos naj\u010de\u0161\u0107e kori\u0161tenih aminokiselina?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Arginin u koli\u010dini od 3 &#8211; 6 g prije vje\u017ebanja.<\/strong> Vi\u0161e od 10 g odjednom mo\u017ee uzrokovati probavne smetnje, pa je bolje ve\u0107u koli\u010dinu podijeliti u nekoliko dnevnih porcija.<span style=\"color: #ff6600\"> [31]<\/span><\/li><li><strong>Glutamin u obliku l-glutamina u porciji od 5 g dnevno. <\/strong><span style=\"color: #ff6600\">[32]<\/span><\/li><li><strong>Leucin u porciji od 2 &#8211; 5 g <\/strong>samostalno<strong>,<\/strong> uz obrok s nedostatkom ove aminokiseline ili kao dio napitka nakon treninga za pove\u0107anje anaboli\u010dkog potencijala. <span style=\"color: #ff6600\">[33]<\/span><\/li><li><strong>Cistein u obliku N-acetil L-cisteina u rasponu od 600 &#8211; 1800 mg. <\/strong><span style=\"color: #ff6600\">[34]<\/span><\/li><li><strong>Asparaginska kiselina u obliku D-asparaginske kiseline u dnevnoj porciji od 2000 &#8211; 3000 mg.<\/strong> <span style=\"color: #ff6600\">[35]<\/span><\/li><li><strong>Lizin se uzima u porciji do 2 g dnevno<\/strong> podijeljeno u nekoliko porcija uz obroke. Ova koli\u010dina se preporu\u010duje osobama kojima \u010desto izbijaju herpesi (herpes simplex). <span style=\"color: #ff6600\">[37]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-1124x750.jpg\" alt=\"Kako uzimati aminokiseline?\" class=\"wp-image-418580\" width=\"843\" height=\"563\" title=\"Kako uzimati aminokiseline?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Slo\u017eene aminokiseline<\/h3>\n\n\n\n<p>U kompleksnim proizvodima koji sadr\u017ee aminokiseline naj\u010de\u0161\u0107e \u0107ete prona\u0107i BCAA ili osam EAA, koji su ponekad nadopunjeni neesencijalnim aminokiselinama i drugim tvarima. Primjer je proizvod <a href=\"https:\/\/gymbeam.hr\/proamino-390-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ProAMINO<\/a>, koji sadr\u017ei devet AA, kofein i ekstrakte zelenog \u010daja i kave. <a href=\"https:\/\/gymbeam.hr\/proamino-bez-stimulansa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ProAMINO Stim-free<\/a> s druge strane ne sadr\u017ei stimulanse, ali ima \u0161est vitamina u svojoj formuli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>BCAA se ina\u010de uzimaju u porciji od 20 g,<\/strong> pri \u010demu je bitan detalj da trebaju sadr\u017eavati ve\u0107i omjer leucina u odnosu na izoleucin i valin, npr. 4:1:1 u korist leucina. <span style=\"color: #ff6600\">[36]<\/span><\/li><li><strong>EAA imaju preporu\u010denu dozu od 10 &#8211; 12 g.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-1124x749.jpg\" alt=\"Kako uzimati BCAA?\" class=\"wp-image-418595\" width=\"843\" height=\"562\" title=\"Kako uzimati BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Imaju li aminokiseline nuspojave?<\/h3>\n\n\n\n<p>Sve dok uzimate dodatke aminokiselina u razumnim koli\u010dinama i prema uputama na etiketi, ne biste trebali osjetiti nikakve nuspojave. <strong>To \u0107e se dogoditi samo u iznimnim slu\u010dajevima<\/strong> i kod osoba koje su preosjetljive ili alergi\u010dne na sadr\u017eane sastojke. Me\u0111utim, kod pretjeranog unosa mogu se pojaviti bolovi u trbuhu i probavne smetnje. Imajte na umu da je ovo samo dodatak prehrani i da bi <strong>raznolika prehrana bogata proteinima trebala biti osnova va\u0161eg unosa aminokiselina.<\/strong><\/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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iz dana\u0161njeg \u010dlanka saznali ste da aminokiseline nisu samo materijal za izgradnju mi\u0161i\u0107ne mase. U tijelu stvaraju va\u017ene enzime, hormone ili neurotransmitere, bez kojih va\u0161e tijelo jedva da bi moglo ispravno funkcionirati. Sudjeluju u odr\u017eavanju zdrave ko\u017ee, zglobova i cjelokupnog mi\u0161i\u0107no-ko\u0161tanog sustava. <strong>Tako\u0111er se koriste kad god ne\u0161to u tijelu treba popraviti ili izlije\u010diti<\/strong>. Stoga je va\u017eno osigurati njihov adekvatan unos, posebice onih esencijalnih, prehranom ili suplementima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se na\u0161 \u010dlanak svidio i smatrate ga informativnim, podijelite ga sa svojim prijateljima koji bi bili zainteresirani saznati vi\u0161e o zanimljivim u\u010dincima aminokiselina.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEAA\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>Koliko i koje konkretno aminokiseline trebate za optimalno funkcioniranje organizma? U ovom \u010dlanku otkrit \u0107ete i kakav u\u010dinak aminokiseline imaju na sportsku izvedbu te koje su namirnice najbogatije tim tvarima.<\/p>\n","protected":false},"author":129,"featured_media":418411,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6212,6500,6272,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-421676","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-aminokiseline-hr","9":"tag-dodaci-prehrani-hr","10":"tag-proteini-hr","11":"tag-zdravlje-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>Aminokiseline: Klasifikacija, funkcije u tijelu, u\u010dinak na sportsku izvedbu i njihovi najbolji izvori - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to su aminokiseline? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/421676","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\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=421676"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/421676\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/418411"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=421676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=421676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=421676"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=421676"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=421676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}