{"id":423788,"date":"2023-03-22T14:05:36","date_gmt":"2023-03-22T13:05:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=423788"},"modified":"2023-03-22T14:05:38","modified_gmt":"2023-03-22T13:05:38","slug":"kako-odabrati-najbolji-biljni-protein","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-biljni-protein\/","title":{"rendered":"Kako odabrati najbolji biljni protein?"},"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\/kako-odabrati-najbolji-biljni-protein\/#Po_cemu_se_razlikuje_protein_biljnog_i_zivotinjskog_podrijetla\" title=\"Po \u010demu se razlikuje protein biljnog i \u017eivotinjskog podrijetla?\">Po \u010demu se razlikuje protein biljnog i \u017eivotinjskog podrijetla?<\/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\/kako-odabrati-najbolji-biljni-protein\/#Koliko_su_biljni_proteini_korisni\" title=\"Koliko su biljni proteini korisni?\">Koliko su biljni proteini korisni?<\/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\/kako-odabrati-najbolji-biljni-protein\/#Prednosti_biljnih_proteina\" title=\"Prednosti biljnih proteina:\">Prednosti biljnih proteina:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-biljni-protein\/#Koliko_proteina_trebate_konzumirati\" title=\"Koliko proteina trebate konzumirati?\">Koliko proteina trebate 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\/kako-odabrati-najbolji-biljni-protein\/#Kako_klasificiramo_biljne_proteine\" title=\"Kako klasificiramo biljne proteine?\">Kako klasificiramo biljne 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\/kako-odabrati-najbolji-biljni-protein\/#Za_koga_su_prikladni_biljni_proteini\" title=\"Za koga su prikladni biljni proteini?\">Za koga su prikladni biljni proteini?<\/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\/kako-odabrati-najbolji-biljni-protein\/#Koliki_je_preporuceni_unos_biljnih_proteina\" title=\"Koliki je preporu\u010deni unos biljnih proteina?\">Koliki je preporu\u010deni unos biljnih proteina?<\/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\/kako-odabrati-najbolji-biljni-protein\/#Kako_povecati_iskoristivost_biljnih_proteina\" title=\"Kako pove\u0107ati iskoristivost biljnih proteina?\">Kako pove\u0107ati iskoristivost biljnih proteina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-biljni-protein\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteini su zaslu\u017eeno me\u0111u najpopularnijim dodacima prehrani u svijetu. Poma\u017eu pri mr\u0161avljenju, dobivanju mi\u0161i\u0107a, pospje\u0161uju regeneraciju i imunitet. Naj\u010de\u0161\u0107i oblik proteina sirutke se pravi od mlijeka. Ali \u0161to u\u010diniti ako <strong>vi\u0161e volite biljnu prehranu?<\/strong> U tom slu\u010daju morate odabrati kvalitetan protein koji nije \u017eivotinjskog podrijetla. U dana\u0161njem \u010dlanku \u0107emo vam pokazati kako to u\u010diniti. Istovremeno \u0107emo objasniti za \u0161to su dobri proteinski prahovi i kako ih koristiti kako biste izvukli maksimum iz njih.<\/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 na\u0161em \u010dlanku \u010ditat \u0107ete o sljede\u0107im proteinima:<\/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=\"#protein-soje\">Soja<\/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=\"#protein-rize\">Ri\u017ea<\/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=\"#protein-konoplje\">Konoplja<\/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=\"#protein-graska\">Gra\u0161ak<\/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=\"#visekomponentni-protein\">Vi\u0161ekomponentni<\/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=\"#druge-netradicionalne-vrste-biljnih-proteina\">druge netradicionalne vrste<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Po_cemu_se_razlikuje_protein_biljnog_i_zivotinjskog_podrijetla\"><\/span>Po \u010demu se razlikuje protein biljnog i \u017eivotinjskog podrijetla?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda nije iznena\u0111uju\u0107e da se ovi proteinski prahovi razlikuju uglavnom po <strong>profilu sastojaka.<\/strong> Biljni proizvodi se dobivaju iz prirodnih izvora i <strong>ne sadr\u017ee sastojke \u017eivotinjskog podrijetla.<\/strong> Zato su posebno popularni me\u0111u <strong>veganima.<\/strong> Me\u0111utim, u usporedbi s proteinima \u017eivotinjskog podrijetla imaju manje kvalitetan spektar aminokiselina. Obi\u010dno sadr\u017ee <strong>manje koli\u010dine BCAA, a prednja\u010di leucin,<\/strong> koji ima najve\u0107i anaboli\u010dki potencijal od svih esencijalnih aminokiselina. Proteini biljnog podrijetla se manje apsorbiraju od proteina \u017eivotinjskog podrijetla. Zato je potrebno koristiti <strong>ve\u0107e koli\u010dine proteina<\/strong>, nadopuniti slobodne aminokiseline na druge na\u010dine ili istovremeno konzumirati <strong>probiotike<\/strong> kako bi se pove\u0107ala apsorpcija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali to \u0161to biljni proteini imaju svoje nedostatke ne zna\u010di da ih ne biste trebali koristiti. Veganski proteini su sjajan na\u010din da svom tijelu date vi\u0161e proteina. Morate znati koji su najbolji, kako ih pravilno kombinirati i kako pobolj\u0161ati njihovu iskoristivost. U ovom \u0107emo \u010dlanku pobli\u017ee razmotriti sva ta pitanja.<\/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=\"Koliko_su_biljni_proteini_korisni\"><\/span>Koliko su biljni proteini korisni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Biljni protein<\/strong><\/a> je <strong>koncentrirani izvor proteina<\/strong> koji nije \u017eivotinjskog podrijetla. Proizvodi se iz biljnih izvora kao \u0161to su razne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mahunarke<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sjemenke<\/strong><\/a><strong> ili <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eitarice<\/strong><\/a><strong>.<\/strong> Na primjer, proteini <strong>gra\u0161ka, soje, ri\u017ee, konoplje ili sjemenki bundeve.<\/strong> Ovisno o izvoru, proteinski prahovi se razlikuju po profilu sastojaka ili kvaliteti, posebno s obzirom na njihov specifi\u010dni spektar aminokiselina. Rije\u010d je dakle o proteinima koji su idealni posebno za vegane ili ljude koji iz bilo kojeg razloga u prehrani izbjegavaju proizvode \u017eivotinjskog podrijetla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako postoje razlike izme\u0111u razli\u010ditih proteina, svi se mogu pohvaliti <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>visokim sadr\u017eajem proteina<\/strong><\/a>. To im daje niz prednosti koje \u0107ete cijeniti za gubitak te\u017eine, pove\u0107anje mi\u0161i\u0107ne mase i pospje\u0161ivanje zdravlja.<\/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=\"Prednosti_biljnih_proteina\"><\/span>Prednosti biljnih proteina:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Ubrzavaju metabolizam:<\/strong> to je povezano s termi\u010dkim u\u010dinkom proteina. To je zato \u0161to prilikom obrade tro\u0161ite otprilike 30% njihove energetske vrijednosti. Ovo je najve\u0107i od svih makronutrijenata. Dakle, zahvaljuju\u0107i unosu proteina, sagorijevate kalorije prakti\u010dki besplatno.<span style=\"color: #ff6600\"> [1-3]<\/span><\/li><li><strong>Poma\u017eu pri mr\u0161avljenju i odr\u017eavanju:<\/strong> protein poma\u017ee u odr\u017eavanju mi\u0161i\u0107a. Koristi vi\u0161e energije od masti, \u010dak i tijekom mirovanja. Ako imate vi\u0161e mi\u0161i\u0107a, prirodno je da imate i ve\u0107u potro\u0161nju.<span style=\"color: #ff6600\"> [4-6]<\/span><\/li><li><strong>Pospje\u0161uju rast i odr\u017eavanje mi\u0161i\u0107a:<\/strong> aminokiseline koje \u010dine proteine gradivni su elementi mi\u0161i\u0107nog tkiva. Osim \u0161to su va\u017eni za izgradnju mi\u0161i\u0107ne mase, oni poma\u017eu i u odr\u017eavanju mi\u0161i\u0107a. To je posebno va\u017eno u prehrani sa smanjenim unosom energije. <span style=\"color: #ff6600\">[7, 8]<\/span><\/li><li><strong>Poma\u017eu pri regeneraciji:<\/strong> protein poma\u017ee u obnavljanju mi\u0161i\u0107a o\u0161te\u0107enih treningom. Mogu biti korisni i tijekom regeneracije tkiva koje je o\u0161te\u0107eno, na primjer ozljedom. <span style=\"color: #ff6600\">[9, 10]<\/span><\/li><li><strong>Ja\u010daju imunitet:<\/strong> protein je neophodan za proizvodnju imunolo\u0161kih stanica i antitijela. <span style=\"color: #ff6600\">[11, 12]<\/span><\/li><li><strong>Smanjuju osje\u0107aj gladi i \u017eelju za hranom:<\/strong> od svih makronutrijenata, proteini imaju najve\u0107i u\u010dinak zasi\u0107enja. Ako ih pojedete dovoljno uz svaki obrok, pove\u0107avaju se \u0161anse za manji osje\u0107aj gladi i \u017eelju za hranom. <span style=\"color: #ff6600\">[13-16] <\/span><\/li><li><strong>Pospje\u0161uju zdravlje kostiju:<\/strong> osim \u0161to odr\u017eavaju zdrave kosti, proteini mo\u017ee pomo\u0107i u sprje\u010davanju prijeloma ili razvoja osteoporoze. <span style=\"color: #ff6600\">[17-20]<\/span><\/li><\/ol>\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 tome kako proteini mogu pomo\u0107i pri mr\u0161avljenju, ne propustite 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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o njegovim ostalim sposobnostima mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu pri mr\u0161avljenju?<\/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\/DSC_8108-1124x749.jpg\" alt=\"Prednosti biljnog proteinskog praha\" class=\"wp-image-416115\" width=\"843\" height=\"562\" title=\"Prednosti biljnog proteinskog praha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"28689,8665,5012,28693,30271,48508,48496,55681,55699,45121\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_proteina_trebate_konzumirati\"><\/span>Koliko proteina trebate konzumirati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sporta\u0161ima i aktivnim osobama obi\u010dno se savjetuje raspon od<strong> 1,4-2 g proteina po kilogramu tjelesne te\u017eine.<\/strong> Za aktivnu osobu od 70 kg to je 98-140 g.<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<p>Ako \u017eelite to\u010dnije preporuke na temelju va\u0161e sportske aktivnosti i na\u010dina \u017eivota, onda \u0107e vam 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 unosa energije i makronutrijenata<\/strong><\/a> pomo\u0107i s tim brojkama.<\/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_klasificiramo_biljne_proteine\"><\/span>Kako klasificiramo biljne proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biljni ili veganski proteini mogu se podijeliti na nekoliko na\u010dina na temelju razli\u010ditih kriterija. Me\u0111utim, naj\u010de\u0161\u0107e se razlike temelje na njihovom izvoru i obradi.<\/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>Za <strong>klasifikaciju<\/strong> prema izvoru proteina presudne su <strong>sirovine<\/strong> od kojih se <strong>biljni protein<\/strong> proizvodi. Obi\u010dno su to mahunarke, sjemenke ili \u017eitarice.<\/li><li>Osim toga, kod biljnih proteina naj\u010de\u0161\u0107e \u0107ete susresti dvije vrste, a to su <strong>koncentrat i izolat proteina.<\/strong> Me\u0111utim, sve \u010de\u0161\u0107i je i <strong>hidrolizat proteina<\/strong>. <strong>Razlika izme\u0111u njih je u proizvodnim procesima<\/strong> koji se koriste. U usporedbi s izolatom, koncentrat proteina prolazi manje procesa filtracije i obi\u010dno sadr\u017ei manje proteina. Izolat ima tzv. profil \u010di\u0161\u0107ih sastojaka. Pro\u0161ao je ve\u0107i broj procesa filtracije i obi\u010dno sadr\u017ei vi\u0161e proteina. Drugi oblik je hidrolizat, koji je najkoncentriraniji, zbog \u010dega je <strong>najkorisniji<\/strong> za tijelo.<\/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\/kluci-s-proteinem-1124x744.jpg\" alt=\"Kako klasificiramo biljne proteine?\" class=\"wp-image-416130\" width=\"843\" height=\"558\" title=\"Kako klasificiramo biljne proteine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-2048x1355.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-soje\">1. Protein soje<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sojin-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein soje<\/strong><\/a> jedna je od <strong>najpopularnijih biljnih alternativa,<\/strong> posebno me\u0111u vegetarijancima i veganima. Osim <strong>relativno niske cijene, prednost mu je pristojan udio proteina, koji ima najkvalitetniji spektar esencijalnih aminokiselina<\/strong> koje na\u0161e tijelo ne mo\u017ee samo proizvesti. Najsli\u010dniji je visokokvalitetnom proteinu sirutke i zato je prvi izbor sporta\u0161a vegana koji \u017eele pove\u0107ati mi\u0161i\u0107e i nadoknaditi kvalitetne proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim proteina, sadr\u017ei i bioaktivne tvari u obliku <strong>izoflavona<\/strong>. U pitanju su bioflavonoidi koji mogu stupiti u interakciju s razli\u010ditim hormonima poput estrogena. U razumnim koli\u010dinama njihov je utjecaj prvenstveno pozitivan jer poma\u017eu u <strong>odr\u017eavanju kvalitete i mineralizacije kostiju<\/strong>. Gubitak ko\u0161tane mase se povezuje, na primjer, s <strong>osteoporozom<\/strong>. U nekim studijama s ve\u0107im koli\u010dinama izoflavona, nekoliko je mu\u0161karaca pokazalo smanjenje razine testosterona u krvi. Me\u0111utim, ako koristite 1-2 mjerice ovog proteina dnevno, ne morate brinuti o negativnom u\u010dinku na razinu testosterona. <span style=\"color: #ff6600\">[23-27] <\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"684\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG-20220612-WA0004.jpg\" alt=\"Kako se proizvodi protein soje?\" class=\"wp-image-416151\" title=\"Kako se proizvodi protein soje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG-20220612-WA0004.jpg 684w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG-20220612-WA0004-267x400.jpg 267w\" sizes=\"auto, (max-width: 684px) 100vw, 684px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Kako se proizvodi protein soje?<\/h4>\n\n\n\n<p>Od <strong>soje<\/strong> se prave bijele pahuljice odma\u0161\u0107ivanjem, lju\u0161tenjem, pranjem u vodi i alkoholu i drugim postupcima. Samelje se u <strong>bra\u0161no ili krupicu<\/strong>, \u0161to je pribli\u017eno 50-54% proteina. Postupkom ekstrakcije zatim se uklanjaju aromati\u010dne tvari i \u0161e\u0107eri kako bi se proizveo <strong>koncentrat proteina.<\/strong> Me\u0111utim, smjesa se jo\u0161 uvijek mo\u017ee dalje obra\u0111ivati. Naknadni procesi, koji uklju\u010duju, na primjer, <strong>uklanjanje vlakana i daljnje centrifugiranje ili su\u0161enje<\/strong>, proizveli bi izolat soje koji ima ve\u0107i sadr\u017eaj proteina. <span style=\"color: #ff6600\">[40, 41] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko proteina sadr\u017ei protein soje?<\/h4>\n\n\n\n<p>Koncentrati soje obi\u010dno sadr\u017ee oko <strong>70% proteina<\/strong>. Ako se i dalje obra\u0111uje, <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>izolat soje<\/strong><\/a> mo\u017ee sadr\u017eavati vi\u0161e od 90% proteina. Me\u0111utim, \u010de\u0161\u0107e sadr\u017ei <strong>oko&nbsp;85%.<\/strong><\/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\">Koje su prednosti proteina soje?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Jedan je od najpovoljnijih proteinskih prahova, \u0161to zna\u010di da mu je dobra cijena.<\/li><li>Mo\u017ee imati visok udio proteina.<\/li><li>Ima povoljan spektar aminokiselina, najsli\u010dniji visokokvalitetnom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinu sirutke.<\/strong><\/a><\/li><li>Zahvaljuju\u0107i izoflavonima, protein soje mo\u017ee pozitivno utjecati na kvalitetu kostiju \u017eena u menopauzi.<\/li><li>Ima jedan od boljih okusa me\u0111u biljnim proteinima.<\/li><li>Idealan je za pripremu guste ka\u0161e.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koji su nedostaci proteina soje?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Mo\u017ee sadr\u017eavati vi\u0161e \u0161e\u0107era.<\/li><li>\u010cesto se smatra manje kvalitetnim izvorom proteina.<\/li><li>Te\u017ee se otapa.<\/li><li>Ve\u0107i udio antinutrijenata.<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<h3 class=\"wp-block-heading\" id=\"protein-rize\">2. Protein ri\u017ee<\/h3>\n\n\n\n<p>Iako znate <strong>ri\u017eu prvenstveno kao izvor ugljikohidrata,<\/strong> iznena\u0111uju\u0107e se koristi i za proizvodnju proteina. Ali kvalitetom nije ravan na primjer <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinu sirutke<\/strong><\/a>. Mana mu je \u0161to ima<strong> ni\u017ee razine esencijalnih aminokiselina poput lizina.<\/strong> Ovo je takozvana ograni\u010davaju\u0107a aminokiselina u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-rizin-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinu ri\u017ee<\/strong><\/a>. Me\u0111utim, ovaj nedostatak mo\u017eete nadoknaditi znatnim pove\u0107anjem porcije ili kombiniranjem proteina s drugim izvorom, poput proteina soje ili mahunarki. Zapravo, u njima ima dovoljno lizina. Ovo \u0107e stvoriti protein koji ima bolji kona\u010dni profil aminokiselina. <span style=\"color: #ff6600\">[29-32] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se proizvodi protein ri\u017ee?<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-rize-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein ri\u017ee<\/strong><\/a> se pravi od <strong>bijele ili sme\u0111e ri\u017ee<\/strong>. Po\u017enjevena zrna se \u010diste i melju. Za odvajanje proteina od prirodnog \u0161kroba koriste se specifi\u010dni enzimi, \u0161to daje osnovu za proizvodnju specifi\u010dnog proteina ri\u017ee. <span style=\"color: #ff6600\">[29-32] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko proteina sadr\u017ei protein ri\u017ee?<\/h4>\n\n\n\n<p>Udio proteina se razlikuje od proizvoda do proizvoda. Obi\u010dno varira izme\u0111u <strong>50-78%<\/strong>. U ovim proteinskim prahovima mo\u017eete prona\u0107i <strong>razli\u010dite udjele ugljikohidrata i masti<\/strong>. <span style=\"color: #ff6600\">[29-32] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su prednosti proteina ri\u017ee?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Pogodan je za pripremu gu\u0161\u0107ih ka\u0161a.<\/li><li>Pristupa\u010dan je.<\/li><li>Mo\u017ee imati relativno visok udio proteina.<\/li><\/ul>\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\">Koji su nedostaci proteina ri\u017ee?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Potrebno ga je kombinirati s proteinima mahunarki ili soje kako bi se pobolj\u0161ao kona\u010dni profil aminokiselina proteinskog praha.<\/li><li>Te\u017ee se otapa u usporedbi s proteinom sirutke.<\/li><li>Okus se mo\u017eda ne\u0107e svidjeti svakome.<\/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\/IMG_5340-1124x749.jpg\" alt=\"Koje su prednosti proteina ri\u017ee?\" class=\"wp-image-416166\" width=\"843\" height=\"562\" title=\"Koje su prednosti proteina ri\u017ee?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-konoplje\">3. Protein konoplje<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein konoplje<\/strong><\/a> postaje sve popularniji. Ne trebate ga se bojati, ne sadr\u017ei THC niti druge psihoaktivne spojeve koji se nalaze u marihuani. Sjemenke konoplje dio su na\u0161e prehrane ve\u0107 tisu\u0107ama godina. Ali ako se ne osje\u0107ate ugodno konzumiraju\u0107i je u obliku sjemenki, onda bi vas <strong>protein konoplje<\/strong> mogao osvojiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u017ealost, proteinski prah konoplje nema idealan spektar aminokiselina. U njemu<strong> ne\u0107ete prona\u0107i previ\u0161e lizina ili leucina <\/strong>kojeg ima otprilike upola manje u proteinu konoplje u usporedbi s proteinom sirutke. Za suzbijanje ovog nedostatka idealno ga je kombinirati, na primjer, s proteinom gra\u0161ka. <span style=\"color: #ff6600\">[33-35] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se proizvodi proteinski prah konoplje?<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein konoplje<\/strong><\/a> se proizvodi od pro\u010di\u0161\u0107enih sjemenki konoplje koje se postupno <strong>tije\u0161te i melju<\/strong> dok ne postanu fino bra\u0161no. Zatim se prosijava kako bi se odvojili dijelovi bogati vlaknima i fini prah. Naj\u010de\u0161\u0107e se u tu svrhu koristi zra\u010dni klasifikator koji minimalizira za\u010depljenje rupa u situ komadi\u0107ima masno\u0107e. Fini prah koji se odvoji prosijavanjem slu\u017ei kao osnova za protein konoplje. <span class=\"tadv-color\" style=\"color: #ff6600\">[42]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko proteina sadr\u017ei proteinski prah konoplje?<\/h4>\n\n\n\n<p>Obi\u010dno proteinski prah konoplje sadr\u017ei oko <strong>50% proteina.<\/strong><\/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\">Koje su prednosti proteina konoplje?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Idealan je za pripremu guste i izda\u0161ne ka\u0161e.<\/li><\/ul>\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\">Koji su nedostaci proteina konoplje?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Relativno nizak udio proteina.<\/li><li>Nekima se mo\u017eda ne\u0107e svidjeti njegov okus.<\/li><li>Ima relativno nizak udio leucina i lizina.<\/li><li>Ima ve\u0107i udio vlakana, \u0161to nije idealno ako proteine uzimate nakon treninga i \u017eelite odmah zapo\u010deti proces oporavka.<\/li><li>Ima vi\u0161e masti i ugljikohidrata, \u0161to nije idealno ako ste usredoto\u010deni na maksimalan unos proteina.<\/li><li>Jedan je od skupljih biljnih proteinskih prahova.<\/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\/IMG_2589-1124x843.jpg\" alt=\"Koliko proteina sadr\u017ei protein konoplje?\" class=\"wp-image-416181\" width=\"843\" height=\"632\" title=\"Koliko proteina sadr\u017ei protein konoplje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-graska\">4. Protein gra\u0161ka<\/h3>\n\n\n\n<p>U biljnom svijetu, <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)\"><strong>protein gra\u0161ka<\/strong><\/a> mo\u017ee se smatrati dobrim izborom za sporta\u0161e snage koji \u017eele izgraditi mi\u0161i\u0107e. Mo\u017ee se pohvaliti <strong>visokim udjelom leucina<\/strong>, koji ima najve\u0107i anaboli\u010dki potencijal od svih aminokiselina i tako poma\u017ee rast mi\u0161i\u0107a, ali sadr\u017ei i manje metionina i cisteina, \u0161to mo\u017eete uravnote\u017eiti kombiniranjem s proteinom ri\u017ee.<\/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\">Kako se proizvodi protein gra\u0161ka?<\/h4>\n\n\n\n<p><strong>Protein gra\u0161ka<\/strong> se pravi od \u017eutog i zelenog gra\u0161ka. Nakon berbe gra\u0161ku je potrebno odstraniti ljusku. Tek tada se mo\u017ee samljeti u bra\u0161no koje je <strong>bogato proteinima, \u0161krobom i vlaknima.<\/strong> Bra\u0161no zatim prolazi kroz proces filtracije tijekom kojeg se uklanjaju \u0161krob i vlakna, \u0161to proizvodi koncentriraniju mje\u0161avinu koja sadr\u017ei visoku koncentraciju proteina. To se dalje su\u0161i i \u010dini <strong>osnovu za protein gra\u0161ka.<\/strong> <span style=\"color: #ff6600\">[36] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko proteina sadr\u017ei protein gra\u0161ka?<\/h4>\n\n\n\n<p>Protein gra\u0161ka je naj\u010de\u0161\u0107i, sa <strong>70-80% proteina.<\/strong><\/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\">Koje su prednosti proteina gra\u0161ka?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Ve\u0107i udio leucina.<\/li><li>Zahvaljuju\u0107i povoljnom sadr\u017eaju esencijalnih aminokiselina spada u proteine pogodne za izgradnju mi\u0161i\u0107ne mase.<\/li><li>Lako se probavlja. <span style=\"color: #ff6600\">[37] <\/span><\/li><\/ul>\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\">Koji su nedostaci proteina gra\u0161ka?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Slabo se otapa.<\/li><li>Obi\u010dno nema ba\u0161 najbolji okus.<\/li><li>Ima pje\u0161\u010danu konzistenciju koja mo\u017ee biti neugodna.<\/li><li>Manji udio metionina, \u0161to se mo\u017ee usporediti s kombinacijom izvora proteina \u017eitarica (npr. ri\u017ea).<\/li><li>Ima ve\u0107i udio vlakana, \u0161to usporava apsorpciju proteina.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"druge-netradicionalne-vrste-biljnih-proteina\">5. Vi\u0161ekomponentni biljni protein<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vi\u0161ekomponentni proteini<\/strong><\/a> jedna su od najboljih opcija pri odabiru <strong>proteina biljnog podrijetla.<\/strong> Kombinira nekoliko izvora proteina i tako mo\u017ee <strong>nadoknaditi nedostatke<\/strong> u obliku ograni\u010davaju\u0107ih aminokiselina. Time se dobiva protein s povoljnijim spektrom aminokiselina, koji je po kvaliteti najbli\u017ei proteinu sirutke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je \u010desto osnova <strong>kombinacija proteina \u017eitarica i mahunarki.<\/strong> Kod biljnih <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>vi\u0161ekomponentnih proteina<\/strong><\/a>&nbsp;\u010desto \u0107ete vidjeti, na primjer, kombinaciju <strong>gra\u0161ka i ri\u017ee.<\/strong> Proteini \u017eitarica imaju manji udio lizina, dok proteini mahunarki imaju manji udio metionina i cisteina. Gra\u0161ak i ri\u017ea me\u0111usobno nadokna\u0111uju nedostatke, a dobivate <strong>visokokvalitetni biljni protein s povoljnim spektrom aminokiselina.<\/strong> Me\u0111utim, sigurno ne\u0107e \u0161koditi uklju\u010diti druge izvore proteina poput sjemenki bundeve, konoplje ili soje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_5349-vegan.jpg\" alt=\"Vi\u0161ekomponentni biljni protein i njegove prednosti\" class=\"wp-image-416196\" width=\"843\" height=\"554\" title=\"Vi\u0161ekomponentni biljni protein i njegove prednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5349-vegan.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5349-vegan-400x263.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"other-non-traditional-types\">Ostale vrste biljnih proteinaa<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Protein bundeve<\/li><li>Protein kvinoje<\/li><li>Protein badema<\/li><li>Protein chia sjemenki<\/li><li>Protein sezama<\/li><li><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)\">Protein suncokreta<\/a><\/li><li>Protein krumpira<\/li><li>Protein iz zraka: Vjerojatno se pitate \u0161to ovdje tra\u017ei protein iz zraka? Trenutno postoje eksperimenti za proizvodnju ove vrste proteina, koji bi tako\u0111er trebao biti ekolo\u0161ki najprihvatljiviji. Ali pitanje je kako \u0107e sve to funkcionirati. <span style=\"color: #ff6600\">[39] <\/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 \u017eelite izvu\u0107i maksimum iz svog proteina, najbolji izbor je kombinirati nekoliko izvora kako biste stvorili mje\u0161avinu s povoljnijim spektrom aminokiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o tome kako odabrati pravi protein za va\u0161e ciljeve? Onda ne smijete propustiti na\u0161 \u010dlanak <strong><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)\">Kako odabrati prave proteine za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Za_koga_su_prikladni_biljni_proteini\"><\/span>Za koga su prikladni biljni proteini?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Sporta\u0161e koji \u017eele dobiti mi\u0161i\u0107e i izbje\u0107i proteine \u017eivotinjskog podrijetla.<\/li><li>Osobe koje \u017eele smr\u0161aviti i trebaju pove\u0107ati unos proteina.<\/li><li>Vegane i vegetarijance.<\/li><li>Osobe koje imaju problema s probavljanjem laktoze.<\/li><li>Osobe koje \u017eele obogatiti svoju prehranu biljnim proteinima.<\/li><li>Kuhare i kuharice koji svoja jela \u017eele obogatiti biljnim proteinima.<\/li><li>Osobe koje trebaju pove\u0107ati koli\u010dinu proteina u svojoj prehrani.<\/li><\/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=\"Koliki_je_preporuceni_unos_biljnih_proteina\"><\/span>Koliki je preporu\u010deni unos biljnih proteina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Obi\u010dno se preporu\u010duje ve\u0107i unos biljnih proteina u odnosu na proteine \u017eivotinjskog podrijetla.<\/strong> Mo\u017eete sigurno u\u017eivati u mjerici koja sadr\u017ei do 40 g proteina.<\/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_povecati_iskoristivost_biljnih_proteina\"><\/span>Kako pove\u0107ati iskoristivost biljnih proteina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biljni proteini op\u0107enito imaju <strong>oko 1\/4 manje esencijalnih aminokiselina<\/strong>, te\u017ee se apsorbiraju, uglavnom jer sadr\u017ee antinutrijente.<\/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\">\u0160to uraditi?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Uz proteinski prah&nbsp;<strong>uzimajte&nbsp;<\/strong>i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>probiotike<\/strong><\/a>. Oni \u0107e pove\u0107ati iskoristivost biljnih proteina. <span style=\"color: #ff6600\">[38] <\/span><\/li><li><strong>Pove\u0107ajte porciju.<\/strong> Ako ina\u010de koristite porciju od 30 g proteina sirutke, nemojte se bojati uzeti 40 g biljnog proteinskog praha.<\/li><li><strong>Kombinirajte razli\u010dite izvore proteina.<\/strong> Najbolje je koristiti izvore mahunarki zajedno sa \u017eitaricama ili \u010dak proteinom soje.<\/li><li>Odvojeno <strong>nadoknadite slobodne esencijalne aminokiseline<\/strong> dodacima prehrani. Uglavnom biste se trebali usredoto\u010diti na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-metionin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>l-metionin<\/strong><\/a>,<strong> l-leucin i l-lizin<\/strong>. Najlak\u0161i na\u010din da to u\u010dinite je izravno posegnuti za<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> mje\u0161avinom esencijalnih aminokiselina <\/strong><\/a>koja sadr\u017ei sve esencijalne aminokiseline.<\/li><\/ol>\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>Samo zato \u0161to vi\u0161e volite biljnu prehranu ne zna\u010di da ne mo\u017eete koristiti proteinski prah i iskoristiti njegove prednosti. Danas je dostupno <strong>mnogo vrsta iz razli\u010ditih biljnih izvora<\/strong>, tako da za svakoga ima pone\u0161to. Me\u0111utim, pri odabiru morate imati na umu da postoje razni trikovi. Za neke vrste to je okus, za druge topljivost ili nedostatak odre\u0111enih aminokiselina. Stoga uvijek trebate odabrati vrstu ili mje\u0161avinu koja najbolje odgovara va\u0161im ciljevima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u svojim prijateljima vegane i druge obo\u017eavatelje hrane biljnog podrijetla? Onda ne zaboravite podijeliti ovaj \u010dlanak s njima kako bi odabrali najbolji biljni protein.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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\/visekomponentni-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Blend\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>Vegani ne bi trebali propustiti dobrobiti proteinskog praha. Mogu odabrati, na primjer, protein gra\u0161ka, ri\u017ee, soje, konoplje ili vi\u0161ekomponentni protein. Koji je najbolji i kako pove\u0107ati njegovu apsorpciju?<\/p>\n","protected":false},"author":100,"featured_media":416238,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7124,6272,7526],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-423788","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-vegan-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 odabrati najbolji biljni protein? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako odabrati biljni protein i koji je najbolji? 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