{"id":426346,"date":"2023-04-05T13:10:24","date_gmt":"2023-04-05T11:10:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=426346"},"modified":"2025-11-10T22:59:38","modified_gmt":"2025-11-10T21:59:38","slug":"proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/","title":{"rendered":"Proteini: njihove funkcije u tijelu, preporu\u010deni unos, izvori iz hrane i simptomi nedostatka"},"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\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Sto_je_protein\" title=\"\u0160to je protein?\">\u0160to je protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Od_cega_se_sastoji_protein\" title=\"Od \u010dega se sastoji protein?\">Od \u010dega se sastoji protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Koje_su_vrste_aminokiselina\" title=\"Koje su vrste aminokiselina?\">Koje su vrste aminokiselina?<\/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\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Vrste_proteina_prema_sadrzaju_aminokiselina\" title=\"Vrste proteina prema sadr\u017eaju aminokiselina\">Vrste proteina prema sadr\u017eaju aminokiselina<\/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\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Kako_se_razlikuju_biljni_i_zivotinjski_izvori_proteina\" title=\"Kako se razlikuju biljni i \u017eivotinjski izvori proteina?\">Kako se razlikuju biljni i \u017eivotinjski izvori proteina?<\/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\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Kako_dobiti_dovoljno_esencijalnih_aminokiselina_iz_biljnih_izvora_proteina\" title=\"Kako dobiti dovoljno esencijalnih aminokiselina iz biljnih izvora proteina?\">Kako dobiti dovoljno esencijalnih aminokiselina iz biljnih izvora proteina?<\/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\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Metabolizam_proteina_Sto_proteini_rade_u_tijelu\" title=\"Metabolizam proteina: \u0160to proteini rade u tijelu?\">Metabolizam proteina: \u0160to proteini rade u tijelu?<\/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\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Funkcije_proteina_u_tijelu\" title=\"Funkcije proteina u tijelu\">Funkcije proteina u tijelu<\/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\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Proteini_i_mrsavljenje\" title=\"Proteini i mr\u0161avljenje\">Proteini i mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Kako_proteini_utjecu_na_sportsku_izvedbu\" title=\"Kako proteini utje\u010du na sportsku izvedbu?\">Kako proteini utje\u010du na sportsku izvedbu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Hrana_bogata_proteinima\" title=\"Hrana bogata proteinima\">Hrana bogata proteinima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Koliko_proteina_konzumirati_dnevno\" title=\"Koliko proteina konzumirati dnevno?\">Koliko proteina konzumirati dnevno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Trebate_li_suplementirati_proteine\" title=\"Trebate li suplementirati proteine?\">Trebate li suplementirati proteine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Kada_koristiti_proteine_u_prahu\" title=\"Kada koristiti proteine u prahu?\">Kada koristiti proteine u prahu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Koji_su_rizici_nedovoljnog_unosa_proteina\" title=\"Koji su rizici nedovoljnog unosa proteina\">Koji su rizici nedovoljnog unosa proteina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Je_li_prekomjeran_unos_proteina_stetan\" title=\"Je li prekomjeran unos proteina \u0161tetan?\">Je li prekomjeran unos proteina \u0161tetan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Kako_jesti_vise_proteina_i_zadovoljiti_njihov_preporuceni_unos\" title=\"Kako jesti vi\u0161e proteina i zadovoljiti njihov preporu\u010deni unos?\">Kako jesti vi\u0161e proteina i zadovoljiti njihov preporu\u010deni unos?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Sto_trebam_jesti_kada_imam_problema_s_probavom_odredene_hrane\" title=\"\u0160to trebam jesti kada imam problema s probavom odre\u0111ene hrane?\">\u0160to trebam jesti kada imam problema s probavom odre\u0111ene hrane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Koji_su_izvori_proteina_najbolji_a_koje_bi_trebalo_ograniciti\" title=\"Koji su izvori proteina najbolji, a koje bi trebalo ograni\u010diti?\">Koji su izvori proteina najbolji, a koje bi trebalo ograni\u010diti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Od tri makronutrijenta, u koja osim proteina spadaju i masti i ugljikohidrati, proteini su vjerojatno najpoznatiji, posebice u sportskoj prehrani ili kod mr\u0161avljenja. Na njih je s pravom usmjerena pozornost jer su nam potrebni ne samo za rast mi\u0161i\u0107a, ve\u0107 i za optimalan rad imunolo\u0161kog sustava i cjelokupnu regeneraciju organizma. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i koje su jo\u0161 njihove dobrobiti, kakav u\u010dinak imaju na zdravlje i u kojoj koli\u010dini bi ih bilo idealno konzumirati.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_je_protein\"><\/span>\u0160to je protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein je jedan od tri <strong>makronutrijenta<\/strong> u na\u0161oj prehrani, uz masti i ugljikohidrate. Budu\u0107i da je osnovni gradivni element organizma, njegov redoviti unos neophodan je za na\u0161e zdravlje. Koristi se ne samo za op\u0107e poznati rast mi\u0161i\u0107a, ve\u0107 i za stvaranje imunolo\u0161kih stanica, enzima, hormona i drugih potrebnih tvari. <span class=\"tadv-color\" 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<p>Za razliku od ugljikohidrata i masti, na\u0161e tijelo <strong>nije u mogu\u0107nosti stvoriti ve\u0107e rezerve proteina,<\/strong> pa je njihov dovoljan dnevni unos time va\u017eniji. <strong>Slobodne <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>aminokiseline<\/strong><\/a> (koje se nazivaju i <strong>bazen&nbsp;aminokiselina)<\/strong> cirkuliraju u tijelu i slu\u017ee kao rezerva za hitne slu\u010dajeve, ali njihova je koli\u010dina ograni\u010dena. U tijelu prosje\u010dne osobe od 70 kg one \u010dine otprilike 2 % ukupne koli\u010dine aminokiselina (cca. 200 g). <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema <em>Dietary Guidelines for Americans for 2020\u2013\u20602025<\/em>, u prosje\u010dnoj racionalnoj prehrani obi\u010dnog \u010dovjeka proteini bi trebali \u010diniti <strong>10 \u2013\u2060 35 % ukupnog dnevnog energetskog unosa<\/strong>&nbsp;(uz referentni unos od 2000 kcal, to predstavlja 50 \u2013 175 g proteina). Energetska vrijednost<strong>&nbsp;1 g proteina je 4 kcal (17 kJ)<\/strong>, kao i u slu\u010daju ugljikohidrata, dok 1 g masti ima 9 kcal (37 kJ). Protein se mo\u017ee na\u0107i u proizvodima \u017eivotinjskog i biljnog podrijetla. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,22]<\/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 is-style-default\">\u017divotinjski izvori proteina uklju\u010duju, naprimjer:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Meso i mesne prera\u0111evine<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Riba<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Jaja<\/a><\/li>\n\n\n\n<li>Mlije\u010dni proizvodi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Biljni izvori proteina uklju\u010duju, naprimjer:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mahunarke<\/strong><\/a> i proizvodi od istih<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017ditarice<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ora\u0161asti plodovi i sjemenke<\/strong><\/a><\/li>\n\n\n\n<li>Biljne zamjene za meso, kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tempeh<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sejtan<\/a>, ili Robi &#8220;meso&#8221;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako obje grupe namirnica sadr\u017ee proteine, \u017eivotinjski izvori su bolji jer imaju<strong> superioran nutritivni profil.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" 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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg\" alt=\"\u0160to sadr\u017ei proteine\" class=\"wp-image-417316\" style=\"width:843px;height:563px\" title=\"\u0160to sadr\u017ei proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Od_cega_se_sastoji_protein\"><\/span>Od \u010dega se sastoji protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osnovna gradivna jedinica proteina su <strong>aminokiseline (AA)<\/strong>. Oni su me\u0111usobno povezani takozvanom&nbsp;<strong>peptidnom vezom<\/strong> i tvore lance koji se nazivaju <strong>peptidi<\/strong>. <strong>Proteinima<\/strong> se smatraju samo lanci s brojem aminokiselina ve\u0107im od 100. Na\u0161e tijelo treba samo <strong>20 takozvanih proteinogenih aminokiselina<\/strong> kako bi stvorilo sve proteine koji su mu potrebni za pravilno funkcioniranje. Tako nizak broj doista je vrijedan divljenja jer, kao \u0161to \u0107ete otkriti u nastavku, tijelo koristi proteine u bezbrojne svrhe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolje razumijevanje zamislite proteinske lance, naprimjer, kao razli\u010dita<strong>&nbsp;slova<\/strong>&nbsp;me\u0111usobno povezana&nbsp;<strong>\u017eicom.<\/strong> Slova predstavljaju&nbsp;<strong>pojedina\u010dne aminokiseline<\/strong>, dok su \u017eice koje ih dr\u017ee zajedno gore spomenute <strong>peptidne veze.<\/strong> Aminokiseline se na ovaj na\u010din mogu spajati u <strong>razli\u010ditim kombinacijama<\/strong> i formirati <strong>lance razli\u010ditih duljina<\/strong>. Svaka od kreiranih verzija mo\u017ee imati razli\u010ditu ulogu. Naprimjer, jedan lanac mo\u017ee tvoriti enzim koji poma\u017ee u probavi hrane, dok drugi mo\u017ee biti dio mi\u0161i\u0107ne mase.<\/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 is-style-default\">Prema broju aminokiselina u lancu razlikujemo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Oligopeptide<\/strong> koji sadr\u017ee 2 &#8211; 10 aminokiselina.<\/li>\n\n\n\n<li><strong>Polipeptidi<\/strong> koji se sastoje od 11 &#8211; 100 aminokiselina.<\/li>\n\n\n\n<li><strong>Vlastiti proteini<\/strong> koji se sastoje od vi\u0161e od 100 aminokiselina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koje_su_vrste_aminokiselina\"><\/span>Koje su vrste aminokiselina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spomenutih <strong>20 aminokiselina<\/strong> va\u017enih za na\u0161 \u017eivot podijeljeno je u nekoliko skupina. Neke na\u0161e tijelo mo\u017ee proizvesti samo, a druge moramo unijeti prehranom ili uz ciljanu pomo\u0107 dodataka prehrani.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg\" alt=\"\" class=\"wp-image-417334\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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 is-style-default\"><strong>1. Esencijalne aminokiseline (EAA)<\/strong><\/h3>\n\n\n\n<p>Na\u0161e tijelo ih <strong>ne mo\u017ee proizvesti<\/strong> i stoga ih mora primiti u obliku hrane.<\/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 is-style-default\">Esencijalne aminokiseline su:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leucin<\/li>\n\n\n\n<li>Izoleucin<\/li>\n\n\n\n<li>Valin<\/li>\n\n\n\n<li>Lizin<\/li>\n\n\n\n<li>Metionin<\/li>\n\n\n\n<li>Fenilalanin<\/li>\n\n\n\n<li>Treonin<\/li>\n\n\n\n<li>Triptofan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljivo je da su leucin, izoleucin i valin vrsta aminokiselina poznatih kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">BCAA<\/a> <em>(aminokiseline razgranatog lanca, engl. Branched Chain Amino Acids)<\/em>, koje se \u0161iroko koriste u sportskoj 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 is-style-default\">2. Neesencijalne aminokiseline<\/h3>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">Tijelo ih <strong>mo\u017ee stvoriti<\/strong> i nije toliko ovisno o njihovom unosu iz vanjskih izvora. Nastaju pretvorbom esencijalnih aminokiselina ili nastaju tijekom razli\u010ditih procesa razgradnje tjelesnih bjelan\u010devina.<\/div>\n<\/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<h4 class=\"wp-block-heading\">Neesencijalne aminokiseline uklju\u010duju:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alanin<\/li>\n\n\n\n<li>Asparagin<\/li>\n\n\n\n<li>Cistein<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Glutamin<\/a><\/li>\n\n\n\n<li>Glicin<\/li>\n\n\n\n<li>Asparaginska kiselina<\/li>\n\n\n\n<li>Glutaminska kiselina<\/li>\n\n\n\n<li>Prolin<\/li>\n\n\n\n<li>Serin<\/li>\n\n\n\n<li>Tirozin<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Poluesencijalne (uvjetno esencijalne) aminokiseline<\/h3>\n\n\n\n<p>To su one koje \u010dovjek treba unositi u obliku hrane samo u <strong>odre\u0111enim razdobljima \u017eivota<\/strong> (npr. u djetinjstvu). <span class=\"tadv-color\" 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<h4 class=\"wp-block-heading\">Poluesencijalne aminokiseline uklju\u010duju:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Arginin<\/a><\/li>\n\n\n\n<li>Histidin<\/li>\n<\/ul>\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=\"5075,28324,28683,5012,28689,54646,54667,36262,5968,5333,28621,48139,67684,30248,9061,48406,37996,35542,60658,59179,53185,53113,53080\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Vrste_proteina_prema_sadrzaju_aminokiselina\"><\/span>Vrste proteina prema sadr\u017eaju aminokiselina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne spominjemo uzalud razli\u010dite vrste aminokiselina. <strong>Esencijalne i neesencijalne<\/strong> aminokiseline nalaze se u hrani bogatoj proteinima u razli\u010ditim <strong>omjerima<\/strong> i <strong>kombinacijama<\/strong> koje utje\u010du na <strong>kvalitetu<\/strong> samih proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kompletni proteini<\/strong> su oni koji sadr\u017ee esencijalne aminokiseline u optimalnoj koli\u010dini i omjeru. One najbolje zadovoljavaju <strong>potrebe na\u0161eg organizma<\/strong>. Uglavnom uklju\u010duju hranu \u017eivotinjskog podrijetla te neke biljne izvore, poput soje, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">slanutka<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kvinoje<\/a>.<\/li>\n\n\n\n<li><strong>Nekompletni proteini<\/strong> nemaju uravnote\u017eenu koli\u010dinu esencijalnih aminokiselina, \u0161to smanjuje njihovu kvalitetu. Ve\u0107ina biljne hrane smatra se nepotpunim izvorima.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_se_razlikuju_biljni_i_zivotinjski_izvori_proteina\"><\/span>Kako se razlikuju biljni i \u017eivotinjski izvori proteina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I biljni i \u017eivotinjski proizvodi mogu biti bogati proteinima. No op\u0107enito je istina da su one \u017eivotinjskog podrijetla kvalitetnije od biljnih, jer imaju <strong>prikladniji spektar esencijalnih aminokiselina<\/strong> za potrebe na\u0161eg organizma. Me\u0111utim, to ne zna\u010di da biljna hrana uop\u0107e ne sadr\u017ei neke od ovih aminokiselina. Najvi\u0161e ih ima u svakom biljnom izvoru bjelan\u010devina, ali u <strong>nedovoljnim koli\u010dinama<\/strong>. Ove aminokiseline koje nedostaju nazivaju se<strong> ograni\u010davaju\u0107im aminokiselinama<\/strong>. Sre\u0107om, svakoj skupini biljnih namirnica nedostaju razli\u010dite aminokiseline, pa uz odgovaraju\u0107u kombinaciju biljnih izvora gotovo mo\u017eete rije\u0161iti ovaj problem. Naprimjer, <strong>\u017eitaricama<\/strong> nedostaje aminokiselina <strong>lizin,<\/strong> dok <strong>mahunarkama<\/strong> nedostaje <strong>metionin<\/strong>. Njihovim kombiniranjem mo\u017eete stvoriti odgovaraju\u0107i AA spektar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uravnote\u017een sadr\u017eaj EAA va\u017ean je ponajvi\u0161e zato \u0161to se proteini svojim<strong> optimalnim omjerom bolje iskori\u0161tavaju<\/strong> u tijelu (lak\u0161a transformacija u mi\u0161i\u0107ne proteine \u200b\u200bi sl.). <span class=\"tadv-color\" style=\"color: #ff6600\">[7,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, tako\u0111er je va\u017eno spomenuti da se biljni izvori tako\u0111er razlikuju od \u017eivotinjskih po <strong>ni\u017eoj sposobnosti apsorbiranja<\/strong>. Sadr\u017ee <strong>antinutritivne tvari<\/strong> koje mogu smanjiti apsorpciju njihovih proteina. Sre\u0107om, s malo kuhinjske \u010darolije mo\u017eemo djelomi\u010dno ubla\u017eiti taj nedostatak. Koli\u010dinu antinutritivnih tvari mo\u017eete smanjiti, primjerice, <strong>namakanjem<\/strong> hrane prije kuhanja (vodu nakon toga bacite), <strong>klijanjem<\/strong> ili \u010dak samim <strong>kuhanjem<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[15,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg\" alt=\"Biljni izvori proteina\" class=\"wp-image-417367\" style=\"width:843px;height:563px\" title=\"Biljni izvori proteina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_dobiti_dovoljno_esencijalnih_aminokiselina_iz_biljnih_izvora_proteina\"><\/span>Kako dobiti dovoljno esencijalnih aminokiselina iz biljnih izvora proteina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedovoljan sadr\u017eaj esencijalnih aminokiselina u <strong>biljnim namirnicama<\/strong> razlog je zbog kojeg se preporu\u010da pravilno planiranje prehrane, posebice osobama \u010dija se prehrana <strong>temelji na njima<\/strong>. Prehrana takve osobe trebala bi svakodnevno sadr\u017eavati <strong>raznolik spektar biljnih namirnica<\/strong> kako bi se pokrile potrebe za <strong>svim esencijalnim aminokiselinama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se mo\u017ee posti\u0107i, primjerice, kombinacijom <strong>\u017eitarica i mahunarki,<\/strong> jer se ove skupine namirnica me\u0111usobno nadopunjuju u sadr\u017eaju esencijalnih AK. No, to ne zna\u010di da je potrebno imati obje skupine u jednom obroku (iako je to najprakti\u010dnije i najidealnije). Samo pazite da unos bude dovoljan <strong>tijekom cijelog dana.<\/strong> To se posebno odnosi na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vegane<\/strong><\/a> jer vegetarijanci konzumiraju mlije\u010dne proizvode (ili ribu, jaja) koji su kompletni izvori proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako kombinirati biljne izvore proteina?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Izvor<\/th><th>Nedostaju\u0107a aminokiselina<\/th><th><strong>S kojim vrstama hrane ih kombinirati da nadoknadite aminokiselinu koja nedostaje?<\/strong><\/th><\/tr><\/thead><tbody><tr><td><\/td><td><\/td><td><\/td><\/tr><tr><td>\u017ditarice<\/td><td>Lizin, treonin<\/td><td>Mahunarke<\/td><\/tr><tr><td>Mahunarke<\/td><td>Metionin<\/td><td>\u017ditarice, ora\u0161asti plodovi, sjemenke<\/td><\/tr><tr><td>Ora\u0161asti plodovi i sjemenke<\/td><td>Lizin<\/td><td>Mahunarke<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\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 is-style-default\">Kako odrediti kvalitetu proteina?<\/h3>\n\n\n\n<p>Kao \u0161to vidite, kvaliteta pojedinih proteina varira. Ali ne brinite, postoji nekoliko metoda da to otkrijete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Biolo\u0161ka vrijednost<\/strong> prati iskoristivost proteina prema tome koliko se du\u0161ika izlu\u010di iz organizma. To je zato \u0161to proteini sadr\u017ee <strong>du\u0161ik<\/strong> i ova se metoda temelji na ideji da su proteini iz kojih dolazi izlu\u010deni du\u0161ik kori\u0161teni u tijelu za stvaranje proteina. No, to je relativno neprecizna mjera, jer se proteini mogu koristiti, primjerice, kao izvor energije ili u druge svrhe. Namirnice najve\u0107e biolo\u0161ke vrijednosti su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">protein sirutke<\/a> i jaja. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li><strong>Amino Acid Score (AAS)<\/strong> uspore\u0111uje sadr\u017eaj esencijalnih aminokiselina u promatranom proteinu s <strong>referentnim proteinom<\/strong> koji je definirala Svjetska zdravstvena organizacija (WHO). U ovom poretku proteini mogu dose\u0107i vrijednosti \u200b\u200b0 -\u2060 1 i to pokazuje koliko je svaki izvor proteina dobar. <strong>Jaja i mlijeko<\/strong> su me\u0111u najkvalitetnijima. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>Osim koli\u010dine esencijalnih aminokiselina, mogu\u0107e je mjeriti i njihovu <strong>probavljivost,<\/strong> \u0161to se radi metodom <strong>PDCAAS (Protein Digestibility-Corrected Amino Acid Score)<\/strong>. I ovdje proteini mogu dose\u0107i vrijednosti od 0 -\u2060 1. Ve\u0107a vrijednost = <strong>ve\u0107a kvaliteta i bolja probavljivost<\/strong> proteina. Me\u0111u najboljim izvorima s ove to\u010dke gledi\u0161ta su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>protein sirutke<\/strong><\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>jaja<\/strong><\/a>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[11,22]<\/span><\/li>\n\n\n\n<li><strong>DIAAS metoda (Digestible Dispensable Amino Acid Score)<\/strong> uzima u obzir <strong>probavljivost proteina u tankom crijevu.<\/strong> Pretpostavlja se da se samo tako apsorbirane bjelan\u010devine koriste za stvaranje tjelesnih bjelan\u010devina. Protein sirutke, mlijeka i jaja i dalje dr\u017ee vode\u0107e pozicije. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,23]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg\" alt=\"Sirutka je jedan od najboljih izvora proteina\" class=\"wp-image-417404\" style=\"width:843px;height:563px\" title=\"Sirutka je jedan od najboljih izvora proteina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Metabolizam_proteina_Sto_proteini_rade_u_tijelu\"><\/span>Metabolizam proteina: \u0160to proteini rade u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probava proteina po\u010dinje ve\u0107 <strong>u \u017eelucu.<\/strong> Stanice \u017eeluca proizvode takozvani <strong>pepsinogen koji se potom <\/strong>zahvaljuju\u0107i \u017eelu\u010danoj solnoj kiselini<strong> pretvara u enzim pepsin<\/strong>. Po\u010dinje dijeliti proteinske lance u kra\u0107e dijelove. Pepsin gubi svoje sposobnosti kada zajedno s djelomi\u010dno probavljenim sadr\u017eajem \u017eeluca dospije u probavni trakt, odnosno <strong>tanko crijevo.<\/strong> Tamo probavni enzimi<strong> soka gu\u0161tera\u010de<\/strong> (npr. tripsin, kimotripsin ili elastaza) preuzimaju i cijepaju lance (polipeptide) u kra\u0107e oligopeptide. Oni se zatim dijele u najmanje jedinice pomo\u0107u enzima pohranjenih u crijevnoj sluznici &#8211; <strong>dipeptidi,&nbsp;tripeptidi i&nbsp;pojedina\u010dne aminokiseline<\/strong> koje se postupno apsorbiraju u krvotok. <span class=\"tadv-color\" 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<p>Aminokiseline koje se apsorbiraju u krv koriste se u nekoliko svrha. Neke od njih se koriste za <strong>stvaranje novih proteina<\/strong> (npr. tijekom rasta, regeneracije tkiva itd.). Druge se koriste, naprimjer, za stvaranje <strong>neproteinskih tvari<\/strong>, kao \u0161to su biogeni amini ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kreatin<\/a>. Neke se aminokiseline tako\u0111er koriste kao<strong>&nbsp;izvor energije<\/strong> ako su ostali izvori energije (masti, ugljikohidrati) iscrpljeni. Tada se takozvane glukogene aminokiseline mogu pretvoriti u glukozu. Aminokiseline razgranatog lanca&nbsp;(<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">BCAA<\/a>) tako\u0111er mogu funkcionirati kao brzi izvor energije, primjerice tijekom sportske izvedbe. <span class=\"tadv-color\" 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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Funkcije_proteina_u_tijelu\"><\/span>Funkcije proteina u tijelu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein ima <strong>bezbroj funkcija<\/strong> u tijelu. Mo\u017eda svi koji su se ikad zanimali za nutricionizam znaju da je ovaj nutrijent neophodan za rast i odr\u017eavanje mi\u0161i\u0107ne mase. Me\u0111utim, to definitivno nije njegova jedina funkcija. Zapravo bi bilo prili\u010dno te\u0161ko prona\u0107i proces u kojem proteini ne bi igrali barem neku ulogu.<\/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.hr\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg\" alt=\"U\u010dinak proteina na zdravlje\" class=\"wp-image-417422\" title=\"U\u010dinak proteina na zdravlje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK.jpg 1395w\" 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 is-style-default\">U\u010dinak proteina na cjelokupno zdravlje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Proteini su <strong>osnovni gradivni materijal<\/strong> svih tkiva i organa. Oni ne tvore samo<strong> mi\u0161i\u0107nu masu, kosti, ko\u017eu, tetive, ligamente<\/strong> itd. U tim dijelovima tijela nalazi se <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kolagen\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kolagen<\/a>&nbsp;koji \u010dini gotovo tre\u0107inu svih proteina u tijelu.<\/li>\n\n\n\n<li>Budu\u0107i da se proteini nalaze u svim navedenim dijelovima ljudskog tijela, oni su tako\u0111er neophodni za njegov <strong>rast i razvoj<\/strong>.<\/li>\n\n\n\n<li>Bez proteina ne bi bili mogu\u0107i procesi<strong> regeneracije<\/strong> (primjerice mi\u0161i\u0107ne mase nakon sportskih izvedbi), kao ni <strong>zacjeljivanje rana nakon ozljeda.<\/strong><\/li>\n\n\n\n<li>Proteini \u010dak pokre\u0107u razne va\u017ene biokemijske reakcije. To je zbog \u010dinjenice da su<strong> enzimi<\/strong> odgovorni za to uglavnom proteini. Naprimjer, sudjeluju u stvaranju energije unutar stanica. Me\u0111utim, oni tako\u0111er imaju va\u017enu ulogu izvan stanica, naprimjer kao <strong>probavni enzimi.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li><strong>Imunolo\u0161ki sustav<\/strong>&nbsp;ili&nbsp;<strong>zgru\u0161avanje krvi<\/strong> tako\u0111er ne bi ispravno funkcionirali bez proteina.<\/li>\n\n\n\n<li><span style=\"text-align: inherit\">Proteini tako\u0111er poma\u017eu u prijenosu informacija izme\u0111u razli\u010ditih dijelova tijela. Ulogu po\u0161tara, koji osiguravaju ovaj prijenos informacija, obavljaju tvari koje se nazivaju&nbsp;<strong>hormoni.<\/strong> Ve\u0107ina hormona sastoji se od <strong>proteina i polipeptida<\/strong>. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[3,13]<\/span><\/li>\n\n\n\n<li><div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nProteini tako\u0111er imaju ulogu prijenosa hranjivih tvari kroz tijelo. Bez njih tijelo ne bi moglo prenositi <strong>kisik<\/strong> ili premjestiti <strong>kolesterol<\/strong>&nbsp;ili&nbsp;<strong>\u0161e\u0107er iz krvi u stanice.<\/strong>\n\n<\/div>\n<\/div><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Proteini_i_mrsavljenje\"><\/span>Proteini i mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteini igraju <strong>nezamjenjivu ulogu<\/strong> u mr\u0161avljenju. Nije slu\u010dajno \u0161to se <strong>mnoge dijete<\/strong> temelje na njima, pa tako i one visokoproteinske koje obe\u0107avaju \u010duda. Me\u0111utim, definitivno vas ne poku\u0161avamo potaknuti na mr\u0161avljenje na takav na\u010din. Ove su dijete obi\u010dno u po\u010detku u\u010dinkovite, ali dugoro\u010dno postaju neodr\u017eive i dovode do jo-jo efekta. No, sre\u0107om, proteini <strong>pozitivno utje\u010du na mr\u0161avljenje<\/strong> \u010dak i kada su dio <strong>uravnote\u017eene prehrane za mr\u0161avljenje<\/strong> <strong>bez ikakvih ekstrema<\/strong>. Koje su prednosti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dovoljan unos proteina podr\u017eava rast mi\u0161i\u0107ne mase. Cilj mr\u0161avljenja idealno bi trebao biti&nbsp;<strong>smanjenje koli\u010dine tjelesne masti<\/strong> i <strong>odr\u017eavanje<\/strong> ili&nbsp;<strong>izgradnja mi\u0161i\u0107a<\/strong> (\u0161to je mogu\u0107e \u010dak i uz kalorijski deficit, ali ne bez dovoljnog unosa proteina i treninga snage). Bez proteina te su promjene jednostavno nemogu\u0107e.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107na masa,<\/strong> koja se zahvaljuju\u0107i proteinima mo\u017ee odr\u017eati ili \u010dak pove\u0107ati, tro\u0161i <strong>dosta energije.<\/strong> \u0160to vi\u0161e mi\u0161i\u0107a imate, vi\u0161e energije sagorijevate samo odr\u017eavaju\u0107i vitalne funkcije na\u0161eg tijela. Drugim rije\u010dima, imate<strong> vi\u0161u stopu bazalnog <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>metabolizma<\/strong><\/a><span style=\"text-align: inherit\">. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>Proteini imaju <strong>najve\u0107i toplinski u\u010dinak<\/strong> od svih hranjivih tvari. To zna\u010di da <strong>tro\u0161ite najvi\u0161e energije kada ih probavljate.<\/strong> Ova koli\u010dina predstavlja do 20 &#8211; 30 % ukupnog energetskog unosa proteina. Od 100 kcal u obliku proteina potro\u0161it \u0107ete otprilike 70 &#8211; 80 kcal, ovisno o vrsti proteina.<\/li>\n\n\n\n<li>Unos proteina tako\u0111er utje\u010de na&nbsp;<strong>apetit,<\/strong> vjerojatno zbog u\u010dinka na funkciju hormona koji \u0161alju obavijesti o sitosti mozgu, poput kolecistokinina ili peptida 1 sli\u010dnog glukagonu (GLP-1). Proteini imaju <strong>najve\u0107i kapacitet zasi\u0107ivanja<\/strong>&nbsp;od svih makronutrijenata. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,19]<\/span><\/li>\n\n\n\n<li>Dovoljna koli\u010dina proteina u prehrani tako poma\u017ee u <strong>sprje\u010davanju gladi<\/strong> \u010dak i uz smanjeni energetski unos koji je neophodan za uspje\u0161no mr\u0161avljenje.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteini tako\u0111er <strong>smanjuju glikemijski indeks hrane.<\/strong> To zna\u010di da usporavaju<strong> apsorpciju ugljikohidrata iz crijeva u krv,<\/strong> \u010dime se usporava porast \u0161e\u0107era u krvi nakon obroka. Na taj na\u010din sprje\u010davaju o\u0161tre <strong>oscilacije u razini \u0161e\u0107era u krvi (glikemija)<\/strong>, koje su povezane s \u010destim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eeljama za slatkim<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg\" alt=\"Kako vam proteini mogu pomo\u0107i u mr\u0161avljenju?\" class=\"wp-image-417452\" style=\"width:843px;height:562px\" title=\"Kako vam proteini mogu pomo\u0107i u mr\u0161avljenju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_proteini_utjecu_na_sportsku_izvedbu\"><\/span>Kako proteini utje\u010du na sportsku izvedbu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite posti\u0107i svoje ciljeve u vje\u017ebanju, sport i pravilna prehrana trebaju i\u0107i ruku pod ruku. Proteini ovdje imaju nezamjenjivu ulogu, posebno u slu\u010daju <strong>sportova snage.<\/strong> Me\u0111utim, oni tako\u0111er mogu u\u010diniti pone\u0161to za sportove izdr\u017eljivosti.<\/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 is-style-default\">1. Proteini i trening snage<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pravilno odabran unos proteina omogu\u0107uje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/izgradnja-misica\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>rast mi\u0161i\u0107ne mase<\/strong><\/a>. Njegova optimalna koli\u010dina ovisi o <strong>vrsti sportske aktivnosti<\/strong> te njenoj <strong>u\u010destalosti i intenzitetu<\/strong>, kao i o <strong>gra\u0111i tijela<\/strong> i <strong>ciljevima<\/strong> sporta\u0161a. Me\u0111utim, op\u0107e pravilo je da konzumiramo <strong>vi\u0161e proteina za izgradnju novih mi\u0161i\u0107a nego \u0161to je na\u0161em tijelu potrebno za odr\u017eavanje onih koje ve\u0107 ima<\/strong>. Ali imajte na umu da protein nije jedini va\u017ean nutrijent za izgradnju mi\u0161i\u0107a. Va\u017ean je i optimalan unos <strong>ugljikohidrata, masti i ostalih nutrijenata.<\/strong><strong style=\"text-align: inherit\">&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[10,26]<\/span><\/li>\n\n\n\n<li><strong>U tijelu se konstantno odvijaju dva procesa<\/strong> \u2013 MPS (Muscle Protein <strong>Synthesis<\/strong>) i MPB (Muscle Protein <strong>Breakdown<\/strong>). Ta se dva procesa me\u0111usobno <strong>natje\u010du<\/strong>, a na vama je u kojem \u0107ete smjeru prevagnuti. Ako unesete <strong>dovoljnu koli\u010dinu proteina i energije<\/strong>&nbsp;i podr\u017eite mi\u0161i\u0107e<strong>&nbsp;treningom snage<\/strong>, mo\u017eete sprije\u010diti razgradnju proteina i pospje\u0161iti njihovo stvaranje. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li><strong>Optimalan unos proteina tako\u0111er poma\u017ee u za\u0161titi<\/strong> mi\u0161i\u0107ne mase. Kao rezultat zahtjevnih intenzivnih sportskih aktivnosti, tijekom kalorijskog deficita ili, primjerice, tijekom bolesti, proteini iz mi\u0161i\u0107a mogu se koristiti kao <strong>izvor energije.<\/strong> Me\u0111utim, \u0161to vi\u0161e proteina dobijete svojom prehranom, to \u0107ete manje proteina izgubiti iz mi\u0161i\u0107a. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li>Proteini su tako\u0111er bitni za&nbsp;<strong>regeneraciju mi\u0161i\u0107a.<\/strong> Nakon vje\u017ebanja, mi\u0161i\u0107i ne samo da se regeneriraju, ve\u0107 kroz taj proces mogu postati i ve\u0107i i ja\u010di. Proteini slu\u017ee kao gradivini materijal u ovoj obnovi mi\u0161i\u0107ne mase. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Proteini igraju ulogu i u drugim tkivima. Sport nije zahtjevan samo za <strong>mi\u0161i\u0107e, ve\u0107 i za kosti, tetive,&nbsp;ligamente<\/strong> itd. Adekvatna koli\u010dina proteina u prehrani poma\u017ee u odr\u017eavanju ovih dijelova tijela u dobrom stanju i poma\u017ee u njihovom <strong>zacjeljivanju nakon ozljeda.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg\" alt=\"Proteini i trening snage\" class=\"wp-image-417470\" style=\"width:843px;height:562px\" title=\"Proteini i trening snage\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Proteini i trening izdr\u017eljivosti<\/h3>\n\n\n\n<p>Neki od gore navedenih u\u010dinaka proteina vrijede i za sportove izdr\u017eljivosti. Trka\u010di, biciklisti i ostali izdr\u017eljivi sporta\u0161i posebno \u0107e cijeniti u\u010dinak proteina na <strong>regeneraciju i&nbsp;za\u0161titu mi\u0161i\u0107a tijekom vje\u017ebanja<\/strong>. Iako potro\u0161nja proteina tijekom aktivnosti vjerojatno ne podr\u017eava samu izvedbu, <strong>mo\u017ee pomo\u0107i u smanjenju razgradnje mi\u0161i\u0107nog proteina kao rezultat napornog vje\u017ebanja.<\/strong> Tako\u0111er mo\u017ee pomo\u0107i u&nbsp;<strong>regeneraciji mi\u0161i\u0107a nakon vje\u017ebanja<\/strong>, sli\u010dno onome \u0161to se doga\u0111a u sportovima snage. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Hrana_bogata_proteinima\"><\/span>Hrana bogata proteinima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, proteini se mogu dobiti iz<strong> hrane \u017eivotinjskog i biljnog podrijetla<\/strong>. Me\u0111utim, pojedine skupine namirnica razlikuju se u <strong>koli\u010dini proteina<\/strong> i njihovoj<strong> kvaliteti.<\/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 is-style-default\">1. Hrana \u017eivotinjskog podrijetla<\/h3>\n\n\n\n<p>Ovi izvori proteina op\u0107enito se smatraju <strong>cjelovitima<\/strong> zbog optimalnog omjera i koli\u010dine esencijalnih aminokiselina. Koliko bjelan\u010devina u prosjeku sadr\u017ee pojedine namirnice i skupine namirnica?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Skupina namirnica<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prosje\u010dni sadr\u017eaj proteina na 100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Meso<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td>\u0160unka (najmanje 90 % mesa)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td>Riba<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td>Jaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td>Mlije\u010dni i kiseli proizvodi<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 4 g<\/td><\/tr><tr><td>Sirevi<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 30 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Hrana biljnog podrijetla<\/h3>\n\n\n\n<p>Budu\u0107i da hrana biljnog podrijetla nije savr\u0161ena u pogledu esencijalnih aminokiselina, op\u0107enito se smatra <strong>necjelovitom<\/strong>. Me\u0111utim, postoje iznimke koje se izdvajaju iz mase i pribli\u017eavaju izvorima \u017eivotinjskih bjelan\u010devina u pogledu sadr\u017eaja aminokiselina. To uklju\u010duje, naprimjer, <strong>soju, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak<\/a>&nbsp;<\/strong>i&nbsp;<strong>pseudo\u017eitarice<\/strong> (amarant, kvinoja). <span style=\"color: #ff6600;text-align: inherit\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Skupina namirnica<\/th><th>Prosje\u010dni sadr\u017eaj proteina na 100 g<\/th><\/tr><\/thead><tbody><tr><td>Mahunarke<\/td><td>20 g<\/td><\/tr><tr><td>Pseudo\u017eitarice<\/td><td>15 g<\/td><\/tr><tr><td>\u017ditarice<\/td><td>13 g<\/td><\/tr><tr><td>Ora\u0161asti plodovi i sjemenke<\/td><td>15 \u2013 20 g<\/td><\/tr><tr><td>Zamjene za meso (tofu, tempeh, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">sejtan<\/a>, robi meso, itd.)<\/td><td>15 \u2013 25 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako svojoj prehrani \u017eelite dodati nove proteinske namirnice, inspirirajte se na\u0161im \u010dlankom <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 olak\u0161avaju dodavanje proteina va\u0161oj prehrani.<\/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 is-style-default\">Sljede\u0107i vam \u010dlanci mogu pomo\u0107i kod snala\u017eenja u biljnim izvorima proteina:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><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><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/\"><strong>Biljne zamjene za meso: koje su najbolje, koliko proteina sadr\u017ee i mogu li u potpunosti zamijeniti meso?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koliko_proteina_konzumirati_dnevno\"><\/span>Koliko proteina konzumirati dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteini op\u0107enito \u010dine&nbsp;<strong>10 &#8211; 35 % na\u0161eg dnevnog energetskog unosa<\/strong>. No, konkretna preporuka koja bi vrijedila za sve ne postoji, jer je unos proteina vrlo <strong>individualan<\/strong> i ovisi o mnogim \u010dimbenicima.<\/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 is-style-default\">Potreba za proteinima ovisi o:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dob<\/li>\n\n\n\n<li>Zdravstveno stanje<\/li>\n\n\n\n<li>Koli\u010dina mi\u0161i\u0107ne mase<\/li>\n\n\n\n<li>Koli\u010dina tjelesne aktivnosti<\/li>\n\n\n\n<li>Vrsta tjelesne aktivnosti<\/li>\n\n\n\n<li>U\u010destalost i intenzitet vje\u017ebanja<\/li>\n\n\n\n<li>Ciljevi (gubljenje te\u017eine, dobivanje mi\u0161i\u0107ne mase, odr\u017eavanje te\u017eine itd.)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg\" alt=\"\" class=\"wp-image-417195\" style=\"width:843px;height:562px\" title=\"Koliko proteina trebate konzumirati dnevno?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ako se ne \u017eelite brinuti o odre\u0111enim brojkama,<strong> upotrijebite 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)\">online kalkulator<\/a><\/strong> za izra\u010dun preporu\u010denog energetskog unosa i koli\u010dine hranjivih tvari. Me\u0111utim, ako \u017eelite saznati vi\u0161e o ovoj temi, nastavite \u010ditati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osnovna preporuka ka\u017ee da bi svatko trebao unositi najmanje <strong>0,8 g proteina\/kg tjelesne te\u017eine dnevno. Me\u0111utim, koli\u010dina od 1 g proteina \/kg tjelesne te\u017eine<\/strong> \u010dini se prikladnijom. Za \u017eenu te\u0161ku 60 kg to predstavlja dnevni unos od <strong>60 g proteina.<\/strong> No, to je koli\u010dina koja bi mogla biti dovoljna za osobu koja se uglavnom malo kre\u0107e, ne bavi sportom i ne \u017eivi aktivno. <span style=\"color: #ff6600\">[10,12,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga\u010dije je za nekoga tko je <strong>tjelesno aktivniji<\/strong> ili se \u010dak <strong>ciljano bavi sportom.<\/strong> U tom slu\u010daju, preporu\u010dena koli\u010dina se pove\u0107ava do <strong>1,4 &#8211; 2 g\/kg te\u017eine<\/strong>, dok se preporu\u010duje da poku\u0161ate ostvariti ve\u0107e vrijednosti. Za sporta\u0161icu te\u0161ku 60 kg to predstavlja <strong>84 &#8211; 120 g 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 ista \u017eena \u017eeli&nbsp;<strong>dobiti mi\u0161i\u0107nu masu<\/strong>, mogla bi imati koristi od ve\u0107eg unosa u obliku <strong>1,6 &#8211; 2,4 g proteina\/kg (96 &#8211; 144 g proteina).<\/strong> Vi\u0161e vrijednosti mogu biti prikladne kada prolazite kroz vrlo zahtjevan raspored treninga. Raspon od <strong>1,6 &#8211; 2,4 g proteina\/kg&nbsp;<\/strong>tako\u0111er se preporu\u010duje za&nbsp;<strong>mr\u0161avljenje,<\/strong> posebno za ljude koji su ve\u0107 vitki i samo \u017eele zategnuti svoje tijelo. Kod prekomjerne tjelesne te\u017eine i pretilosti preporu\u010da se unos <strong>1,2 &#8211; 1,5 g\/kg stvarne tjelesne te\u017eine<\/strong> dnevno. <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<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Razina aktivnosti<\/strong><\/th><th><strong>Preporu\u010deni unos proteina<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Sjedila\u010dki na\u010din \u017eivota<\/td><td>0.8 \u2013 1 g\/kg<\/td><\/tr><tr><td>Aktivan na\u010din \u017eivota<\/td><td>1,4 \u2013 2 g\/kg<\/td><\/tr><tr><td>Dobitak mi\u0161i\u0107ne mase<\/td><td>1.6 \u2013 2.4 g\/kg<\/td><\/tr><tr><td>Gubitak te\u017eine<\/td><td>1.6 \u2013 2.4 g\/kg<\/td><\/tr><\/tbody><\/table><\/figure>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"Trebate_li_suplementirati_proteine\"><\/span>Trebate li suplementirati proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponekad mo\u017ee biti jako te\u0161ko unijeti dovoljno proteina redovnom hranom. Naprimjer, ako putujete ili imate naporan radni dan, <strong>korisno je imati ne\u0161to \u0161to \u0107e vas zasititi i nadoknaditi proteine<\/strong>. Naravno, prvi korak uvijek treba biti <strong>visokokvalitetna i raznolika prehrana<\/strong>, u kojoj je glavni izvor proteina hrana poput <strong>mesa, ribe, mlije\u010dnih proizvoda, mahunarki itd<\/strong>. No, ako je potrebno, mo\u017eete ih lako nadopuniti raznim drugim proteinskim namirnicama. Da ne spominjemo \u010dinjenicu da \u0107e vam ove poslastice pru\u017eiti kvalitetne hranjive tvari, a ujedno \u0107e zadovoljiti va\u0161u \u017eelju za slatkim i pikantnim poslasticama.<\/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 is-style-default\">U tu svrhu uvijek je dobro imati npr.<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Proteinske plo\u010dice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-kolacici\">Proteinske kekse<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-cips-i-krekeri\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Proteinske krekere<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako odabrati dobru proteinsku plo\u010dicu <\/strong><\/a>pomo\u0107i \u0107e vam da odaberete najbolji proizvod.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg\" alt=\"Suplementacija proteinima\" class=\"wp-image-417213\" style=\"width:843px;height:562px\" title=\"Suplementacija proteinima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kada_koristiti_proteine_u_prahu\"><\/span>Kada koristiti proteine u prahu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Protein u prahu<\/strong> je dodatak koji pomije\u0161ate s vodom i pijete nakon treninga. Tako\u0111er mo\u017ee imati svoje mjesto u va\u0161oj prehrani, jer je izvrstan kao brzi<strong> izvor proteina nakon treninga<\/strong> ili ga mo\u017eete dodati u svoje <strong>dnevne obroke<\/strong> (naprimjer, kao izvor proteina u zobenim pahuljicama).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Protein sirutke<\/strong><\/a> smatra se prvom i najboljom opcijom, jer ima optimalan i uravnote\u017een omjer aminokiselina, te mnoge druge <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/\"><strong>zdravstvene prednosti<\/strong><\/a>.<\/li>\n\n\n\n<li>Mnogi drugi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\"><strong>biljni proteini <\/strong><\/a>tako\u0111er su opcija. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\">Soja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">konoplja<\/a> ili drugi mogu u\u010diniti \u010duda u prehrani <strong>vegana.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz pravilan odabir, proteini u prahu mogu biti ugodan dodatak prehrani i poslu\u017eiti kao visokokvalitetni proteinski dodatak. Sasvim je u redu da se redovito pojavljuju u va\u0161oj prehrani, sve dok su doista samo dodatak, a ne zamjena za druge izvore proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako odabrati najbolju proteinsku plo\u010dicu za mr\u0161avljenje <\/strong><\/a>re\u0107i \u0107e vam kako odabrati najbolji protein u prahu.<\/li>\n\n\n\n<li>\u010clanak pod naslovom <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>Koji protein u prahu odabrati? Koncentrat, izolat ili hidrolizat sirutke? <\/strong><\/a>mo\u017ee vam pomo\u0107i u odabiru razli\u010ditih vrsta proteina sirutke.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg\" alt=\"Kada koristiti proteine u prahu\" class=\"wp-image-417230\" style=\"width:843px;height:563px\" title=\"Kada koristiti proteine u prahu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koji_su_rizici_nedovoljnog_unosa_proteina\"><\/span>Koji su rizici nedovoljnog unosa proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod nedovoljnog unosa proteina postoji pove\u0107an rizik od poreme\u0107aja nekih va\u017enih procesa u organizmu za koje su proteini neophodni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nije mogu\u0107e izgraditi <strong>mi\u0161i\u0107nu masu<\/strong> (hipertrofija), ali s druge strane, ona se svakako mo\u017ee <strong>smanjiti<\/strong> (atrofija).<\/li>\n\n\n\n<li>Budu\u0107i da su proteini gradivni materijal i za druga tkiva, nedostatak se mo\u017ee manifestirati <strong>pove\u0107anim rizikom od prijeloma, promjena na ko\u017ei<\/strong> ili, primjerice, <strong>gubitkom kose<\/strong>.<\/li>\n\n\n\n<li>Nedovoljan unos proteina mo\u017ee biti ekstremniji, posebno kod <strong>starije populacije<\/strong>&nbsp;ili kod ljudi s&nbsp;<strong>bolestima<\/strong> koje zahtijevaju ukupni ve\u0107i unos energije i hranjivih tvari, uklju\u010duju\u0107i proteine (npr. rak). U tim slu\u010dajevima postoji rizik od takozvane <strong>sarkopenije<\/strong> &#8211; postupnog gubitka mi\u0161i\u0107ne mase i njezine funkcije te se pove\u0107ava rizik od ozljeda ili \u010dak smrti. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Poreme\u0107aji imuniteta&nbsp;ili&nbsp;ote\u017eano zacjeljivanje rana<\/strong> tako\u0111er mogu biti jedan od simptoma.<\/li>\n\n\n\n<li>Nedovoljan unos proteina tako\u0111er se mo\u017ee manifestirati <strong>umorom<\/strong> ili&nbsp;<strong>promjenama raspolo\u017eenja.<\/strong><\/li>\n\n\n\n<li><strong>Ote\u010dene noge ili ruke<\/strong> tako\u0111er mogu zna\u010diti da unos proteina nije dovoljan.<\/li>\n\n\n\n<li>Nedostatak proteina u prehrani \u010desto se izra\u017eava u obliku pove\u0107ane<strong> gladi&nbsp;<\/strong>i<strong>&nbsp;\u017eelje za slatkim<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[20,21]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg\" alt=\"Nedostatak proteina\" class=\"wp-image-417247\" style=\"width:843px;height:563px\" title=\"Nedostatak proteina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Je_li_prekomjeran_unos_proteina_stetan\"><\/span>Je li prekomjeran unos proteina \u0161tetan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neki izvori navode da prekomjeran unos proteina o\u0161te\u0107uje bubrege ili uzrokuje osteoporozu. Me\u0111utim, te su tvrdnje u domeni <strong>mitova<\/strong>, jer <strong>nisu podr\u017eani u znanstvenim radovima<\/strong>. Prema trenutno dostupnim studijama, unos proteina koji prema\u0161uje preporu\u010dene koli\u010dine <strong>ne predstavlja zdravstveni rizik za zdrave, aktivne osobe.<\/strong> Unos ve\u0107i od 3 g proteina\/kg te\u017eine, \u0161to je trostruka koli\u010dina u usporedbi s koli\u010dinom koja se op\u0107enito preporu\u010duje za ve\u0107inu populacije, ispitan je u studijama bez uo\u010denih negativnih u\u010dinaka.<span style=\"color: #ff6600\"> [1,5,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, ako se osoba<strong> lije\u010di od bolesti bubrega<\/strong> (naprimjer, boluje od kroni\u010dne bubre\u017ene insuficijencije), to je potpuno druga\u010dija situacija. Tada je ograni\u010dena koli\u010dina proteina u prehrani na mjestu i <strong>dio je lije\u010denja<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako da definitivno ne morate brinuti o pove\u0107anom unosu proteina. Nemojte pani\u010dariti \u010dak i ako iz laboratorijskih nalaza ustanovite da imate odre\u0111enu koli\u010dinu<strong> proteina u mokra\u0107i.<\/strong> Proteini iz krvi dolaze u urin kada krv prolazi kroz bubrege. Tek kada bubrezi propu\u0161taju ve\u0107e koli\u010dine proteina, to ukazuje na zdravstveni problem. Me\u0111utim, ne morate se brinuti da biste to <strong>mogli uzrokovati visokim unosom proteina.<\/strong> \u010cak i kod zdravih osoba mo\u017ee se pojaviti<strong> do 30 mg\/g proteina u urinu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako si dopustite ve\u0107i unos ovog nutrijenta od preporu\u010denog i zdrava ste aktivna osoba, ne brinite da \u0107ete na\u0161tetiti svom zdravlju. Ionako te\u0161ko da \u0107ete dosegnuti koli\u010dinu od 3 &#8211; 4 g\/kg tjelesne te\u017eine, \u0161to su vrijednosti uo\u010dene u spomenutim studijama. No, ako \u017eelite probati, postavlja se pitanje koja bi bila poanta. Zna\u010dajno ve\u0107i unos proteina<strong> u odnosu na ono \u0161to vam je potrebno<\/strong> mo\u017ee biti jednostavno <strong>nepotreban<\/strong>. Kao i u slu\u010daju masti i ugljikohidrata, njihov prekomjerni unos mo\u017ee se koristiti samo kao izvor energije.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_jesti_vise_proteina_i_zadovoljiti_njihov_preporuceni_unos\"><\/span>Kako jesti vi\u0161e proteina i zadovoljiti njihov preporu\u010deni unos?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg\" alt=\"Kako konzumirati vi\u0161e proteina\" class=\"wp-image-417171\" title=\"Kako konzumirati vi\u0161e proteina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_.jpg 1232w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\">\n<li>Dodajte izvor proteina svakom obroku. \u010clanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako se nau\u010diti zdravo hraniti?<\/strong><\/a> mo\u017ee vam pomo\u0107i da sastavite plan obroka\n\n&nbsp;<\/li>\n\n\n\n<li>Po\u010dastite se s najmanje&nbsp;<strong>20 -\u2060 25 g proteina<\/strong> u svakom <strong>glavnom obroku<\/strong> (uzimaju\u0107i u obzir va\u0161e ukupne potrebe). No, bavite li se sportom, posebice vje\u017ebama snage, dobro bi vam do\u0161ao unos do 40 g proteina po obroku. <span class=\"tadv-color\" style=\"color: #ff6600\">[10,17]<\/span><\/li>\n\n\n\n<li>Ako nemate meso za ru\u010dak, prona\u0111ite dovoljno dobru zamjenu, primjerice u obliku <strong>ribe, jaja, biljnih alternativa mesu<\/strong> i sl. Svakako nemojte jesti samo prilog i nikako samu salatu od povr\u0107a.<\/li>\n\n\n\n<li>Umjesto klasi\u010dnog p\u0161eni\u010dnog bra\u0161na ponekad mo\u017eete koristiti i npr. od mahunarki ili heljdino bra\u0161no.<\/li>\n\n\n\n<li>Redoviti unos&nbsp;<strong>mahunarki<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine od mahunarki <\/a>ili <strong>pseudo\u017eitarica<\/strong> tako\u0111er mo\u017ee pomo\u0107i kod ve\u0107eg unosa proteina.<\/li>\n\n\n\n<li>Da biste lak\u0161e zadovoljili preporu\u010deni unos, mogu vam pomo\u0107i i<strong> dobro osmi\u0161ljeni me\u0111uobroci.<\/strong> Mo\u017eete pripremiti izvor proteina, kao \u0161to su&nbsp;<strong>kiseli mlije\u010dni proizvodi<\/strong> (jogurt, kefir mlijeko, mla\u0107enica itd.), <strong>svje\u017ei sir, skyr<\/strong> itd. i dodati vo\u0107e ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bezglutensko-zobeno-brasno-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zobene pahuljice<\/a>. Za slanu verziju ne mo\u017eete pogrije\u0161iti ako primjerice pripremite kruh od cjelovitih \u017eitarica s visokokvalitetnom <strong>\u0161unkom i sirom<\/strong> kao izvorom proteina.<\/li>\n\n\n\n<li><div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nIskoristite ih kao priliku da uklju\u010dite&nbsp;<strong>korisne mlije\u010dne proizvode&nbsp;<\/strong>(jogurt, kefir mlijeko, mla\u0107enica, itd.)\n\n<\/div>\n<\/div><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li>Proteine mo\u017eete jednostavno nadopuniti <strong>gr\u010dkim jogurtom, skyrom<\/strong>&nbsp;ili&nbsp;<strong>svje\u017eim sirom<\/strong>. Preporu\u010da se da ove namirnice uvijek imate u hladnjaku jer se mogu koristiti kao jednostavan me\u0111uobrok i ne zahtijevaju nikakvu pripremu.<\/li>\n\n\n\n<li>Ako je potrebno, nadopunite svoju prehranu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>proteinom sirutke<\/strong><\/a> ili <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>veganskim proteinom<\/strong><\/a>, ili se po\u010dastite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>proteinskom plo\u010dicom<\/strong><\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>keksom<\/strong><\/a>.<\/li>\n\n\n\n<li>Za vi\u0161e savjeta pro\u010ditajte na\u0161 \u010dlanak <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)\"><strong>Kako unijeti vi\u0161e proteina u svoju prehranu?<\/strong><\/a><\/li>\n<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_trebam_jesti_kada_imam_problema_s_probavom_odredene_hrane\"><\/span>\u0160to trebam jesti kada imam problema s probavom odre\u0111ene hrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intolerancija na laktozu:<\/strong>&nbsp;Ako iz tog razloga morate ograni\u010diti mlije\u010dne proizvode, prije svega saznajte jesu li oni doista \u0161tetni za vas. Na primjer,&nbsp;<strong>tvrdi sir ili uzgojeni proizvodi<\/strong> sadr\u017ee vrlo malu koli\u010dinu laktoze. Ako ba\u0161 ne podnosite nikakve mlije\u010dne proizvode, posegnite za<strong> proizvodima bez laktoze.<\/strong><\/li>\n\n\n\n<li><strong>Alergija na proteine iz kravljeg mlijeka:<\/strong> U ovom slu\u010daju potrebno je izbaciti sve namirnice koje sadr\u017ee mlije\u010dne bjelan\u010devine. Umjesto toga <strong>koristite meso, \u0161unku, ribu, jaja ili biljne izvore.<\/strong><\/li>\n\n\n\n<li><strong>Celijakija ili alergija na gluten<\/strong>: Koristite bezglutenska peciva kao zamjenu za ona koja sadr\u017ee gluten. Tu spadaju <strong>p\u0161enica, ri\u017ea, kukuruz, pseudo\u017eitarice<\/strong> (kvinoja, heljda, amarant). Ne zaboravite mahunarke i, primjerice, razna <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-bademovo-brasno-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bra\u0161na od ora\u0161astih plodova<\/a>, koja se mogu koristiti umjesto klasi\u010dnog p\u0161eni\u010dnog bra\u0161na.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koji_su_izvori_proteina_najbolji_a_koje_bi_trebalo_ograniciti\"><\/span>Koji su izvori proteina najbolji, a koje bi trebalo ograni\u010diti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Dobri<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: justify\"><b>Lo\u0161i<\/b><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nemasno meso<\/strong> (perad, kuni\u0107, puretina, nemasna svinjetina i junetina, itd.),<strong> riba<\/strong> (morska i slatkovodna), <strong>\u0161unka (<\/strong>s min. 80 % udjela mesa), <strong>jaja, mlije\u010dni proizvodi<\/strong> (jogurti, kefir mlijeko, sir, svje\u017ei sir itd.), <strong>mahunarke<\/strong> i proizvodi od mahunarki, <strong>pseudo\u017eitarice, biljne zamjene za meso<\/strong> (tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, robi, sejtan itd.)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Smanjite unos masnijih komada mesa i mesnih prera\u0111evina (salame, slanina, kobasice, pa\u0161tete i sl.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako <strong>biljna hrana<\/strong> uglavnom nije kompletna, svakako je<strong> nemojte<\/strong> <strong>ograni\u010davati.<\/strong> Naprotiv, te\u017eite <strong>\u0161to je mogu\u0107e ve\u0107oj redovitosti i raznolikosti.<\/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 is-style-default\"><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>U prehrani se proteini s pravom isti\u010du ispred svih ostalih makronutrijenata. Oni nisu samo <strong>osnovna gradivna jedinica<\/strong> ljudskog organizma, ve\u0107 i dio <strong>ve\u0107ine procesa u tijelu. <\/strong>Stoga svakako treba obratiti pozornost na njihov<strong> dovoljan unos,<\/strong> uzimaju\u0107i u obzir trenutno <strong>stanje<\/strong> va\u0161eg organizma, ali i va\u0161e <strong>ciljeve.<\/strong> Prilikom sastavljanja prehrane preporu\u010dljivo je kontrolirati <strong>ukupnu koli\u010dinu proteina,<\/strong> kao i unos namirnica koje vam mogu osigurati <strong>sve esencijalne aminokiseline u pravoj koli\u010dini i omjeru<\/strong>. U idealnom slu\u010daju, birajte iz \u0161irokog spektra namirnica <strong>\u017eivotinjskog i biljnog<\/strong> <strong>podrijetla.<\/strong> I zapamtite da se ne morate bojati nadopuniti svoju prehranu kvalitetnim dodacima prehrani.<\/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\"><a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Jeste li znali da proteini igraju veliku ulogu ne samo u rastu mi\u0161i\u0107a, ve\u0107 i u pravilnoj funkciji imunolo\u0161kog sustava ili osje\u0107aju sitosti? Dobiti ih u dovoljnoj koli\u010dini jako je va\u017eno. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i koliko proteina trebate konzumirati svaki dan, koja je razlika izme\u0111u njihovih biljnih i \u017eivotinjskih izvora ili kako mogu pomo\u0107i kod mr\u0161avljenja.<\/p>\n","protected":false},"author":156,"featured_media":417281,"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":[135],"tags":[6836,7352,7124,6272],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-426346","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-makronutrijenti-hr","9":"tag-prehrana-hr","10":"tag-protein-u-prahu-hr","11":"tag-proteini-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>Proteini: njihove funkcije u tijelu, preporu\u010deni unos, izvori iz hrane i simptomi nedostatka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je protein? 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