{"id":478236,"date":"2023-07-14T10:08:25","date_gmt":"2023-07-14T08:08:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=478236"},"modified":"2024-04-25T12:23:13","modified_gmt":"2024-04-25T10:23:13","slug":"imaju-li-muskarci-i-zene-iste-prehrambene-potrebe","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/","title":{"rendered":"Imaju li mu\u0161karci i \u017eene iste prehrambene potrebe?"},"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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#Razlikuju_li_se_prehrambene_potrebe_muskaraca_i_zena\" title=\"Razlikuju li se prehrambene potrebe mu\u0161karaca i \u017eena?\">Razlikuju li se prehrambene potrebe mu\u0161karaca i \u017eena?<\/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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#Kako_se_razlikuju_prehrambene_potrebe_muskaraca_i_zena\" title=\"Kako se razlikuju prehrambene potrebe mu\u0161karaca i \u017eena?\">Kako se razlikuju prehrambene potrebe mu\u0161karaca i \u017eena?<\/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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#1_Energetski_unos\" title=\"1. Energetski unos\">1. Energetski unos<\/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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#2_Potrebe_za_proteinima\" title=\"2. Potrebe za proteinima\">2. Potrebe za proteinima<\/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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#3_Unos_vitamina_i_minerala\" title=\"3. Unos vitamina i minerala\">3. Unos vitamina i minerala<\/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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#4_Specificni_dodaci_prehrani\" title=\"4. Specifi\u010dni dodaci prehrani\">4. Specifi\u010dni dodaci prehrani<\/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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#5_Unos_tekucine\" title=\"5. Unos teku\u0107ine\">5. Unos teku\u0107ine<\/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\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Iako je <strong>raznolika i uravnote\u017eena prehrana<\/strong> va\u017ena za sve vas, mu\u0161karce i \u017eene podjednako, postoje neke zna\u010dajne <strong>razlike<\/strong> u va\u0161im prehrambenim potrebama. Kad \u017eelite usavr\u0161iti i personalizirati svoju prehranu, svakako biste trebali imati na umu te razlike. Razli\u010dite prehrambene potrebe uglavnom su povezane s<strong> razli\u010ditim fiziolo\u0161kim procesima<\/strong> koji su tipi\u010dni za mu\u0161ko i \u017eensko tijelo. \u017dene, na primjer, trebaju uzimati odre\u0111ene vitamine i minerale u odnosu na svoj <strong>menstrualni ciklus<\/strong> ili <strong>trudno\u0107u.<\/strong> Mu\u0161karci, s druge strane, obi\u010dno imaju ve\u0107u potrebu za energijom i proteinima zbog svog tipi\u010dno<strong> ve\u0107eg udjela mi\u0161i\u0107a.<\/strong> Kako se jo\u0161 razlikuje idealni prehrambeni unos mu\u0161karaca i \u017eena?<\/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=\"Razlikuju_li_se_prehrambene_potrebe_muskaraca_i_zena\"><\/span>Razlikuju li se prehrambene potrebe mu\u0161karaca i \u017eena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako bolje pogledate mu\u0161ko i \u017eensko tijelo, otkrit \u0107ete da se na\u010dini na koje se razlikuju odra\u017eavaju i na njihove <strong>prehrambene potrebe.<\/strong> Iako su osnovne potrebe za <strong>energijom, makronutrijentima<\/strong> (<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)\">proteini<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljikohidrati<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">masti<\/a>) i <strong>mikronutrijentima<\/strong> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamini<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">minerali<\/a>) sli\u010dne i za mu\u0161karce i za \u017eene, postoje neki specifi\u010dni na\u010dini na koje se razlikuju. Na primjer, dok \u017eene imaju ve\u0107u potrebu za <strong>folnom kiselinom<\/strong> zbog <strong>trudno\u0107e<\/strong>, mu\u0161karci bi trebali paziti na unos drugih specifi\u010dnih hranjivih tvari, kao \u0161to su <strong>selen<\/strong> i<strong> cink, <\/strong>u vezi s proizvodnjom <strong>sperme<\/strong> ili <strong>testosterona<\/strong>. Stoga, kad se analiziraju specifi\u010dnosti mu\u0161kog i \u017eenskog tijela, ustanovit \u0107ete da postoji niz sli\u010dnih specifi\u010dnih razlika.<\/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\">Koji fiziolo\u0161ki procesi u mu\u0161kom i \u017eenskom tijelu utje\u010du na prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Menstrualni ciklus<\/strong> i povezane <strong>hormonalne promjene<\/strong> jedan su od temeljnih \u010dimbenika iza specifi\u010dnih prehrambenih potreba \u017eenskog tijela. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>Njima se dodaju i specifi\u010dne potrebe tijekom <strong> trudno\u0107e<\/strong> i <strong>dojenja.<\/strong> <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li><strong>Razdoblje menopauze<\/strong> tako\u0111er je prepuno drugih promjena i posebnih prehrambenih potreba. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>Mu\u0161karci tako\u0111er imaju posebne potrebe kad je u pitanju <strong>reproduktivno zdravlje<\/strong>.<\/li>\n\n\n\n<li>Na primjer,<strong> stvaranje i optimalne razine testosterona<\/strong> zahtijevaju ve\u0107i unos odre\u0111enih hranjivih tvari.<\/li>\n\n\n\n<li>Iza <strong>pravilne funkcije sperme i plodnosti<\/strong> tako\u0111er stoje posebne va\u017ene prehrambene potrebe.<\/li>\n\n\n\n<li>Osim toga, mu\u0161karci obi\u010dno imaju vi\u0161e <strong>mi\u0161i\u0107ne mase<\/strong>, op\u0107enito su <strong>vi\u0161i<\/strong> i <strong>sna\u017eniji,<\/strong> \u0161to pove\u0107ava njihovu potrebu za energijom i hranjivim tvarima.<\/li>\n\n\n\n<li>\u017dena, s druge strane, prirodno imaju <strong>vi\u0161e masnog tkiva<\/strong> koje nije toliko metaboli\u010dki aktivno kao mi\u0161i\u0107i.<\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-749x1124.jpg\" alt=\"razlike izme\u0111u \u017eenskog i mu\u0161kog tijela\" class=\"wp-image-473307\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_razlikuju_prehrambene_potrebe_muskaraca_i_zena\"><\/span>Kako se razlikuju prehrambene potrebe mu\u0161karaca i \u017eena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Energetski_unos\"><\/span>1. Energetski unos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dnevna potro\u0161nja energije<\/strong> o kojoj ovise <strong>energetske potrebe<\/strong>, sastoji se od nekoliko dijelova.<\/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>Prije svega, govorimo o takozvanoj <strong>stopi bazalnog metabolizma<\/strong> (BMR), energiji koju tijelo treba prakti\u010dki samo za odr\u017eavanje <strong>osnovnih fiziolo\u0161kih funkcija<\/strong> tijekom dubokog odmora i sna.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete nai\u0107i na izraz <strong>stopa metabolizma u mirovanju<\/strong> (RMR). To opisuje energiju potro\u0161enu kad ste budni, ali mirujete i bez ikakve ste aktivnosti.<\/li>\n\n\n\n<li>Daljnji je doprinos potro\u0161nji energije <strong>termi\u010dki u\u010dinak hrane<\/strong> (TEF), \u0161to je energija potro\u0161ena u probavi hrane.<\/li>\n\n\n\n<li><strong>NEAT<\/strong> (Non-Exercise Activity Thermogenesis \u2013 termogeneza aktivnosti bez vje\u017ebanja) energija je potro\u0161ena tijekom svih aktivnosti osim spavanja, probave hrane i svrhovitog vje\u017ebanja. Odnosno, to je normalno kretanje koje radite tijekom dana, poput hodanja, \u010di\u0161\u0107enja itd.<\/li>\n\n\n\n<li>Zadnje, ali ne i najmanje va\u017eno, <strong>energija potro\u0161ena tijekom namjerne fizi\u010dke aktivnosti<\/strong> (TEA, <em>Thermic Effect of Activity \u2013 termi\u010dki u\u010dinak aktivnosti<\/em>) ima va\u017enu ulogu. Upravo ta komponenta mo\u017ee biti odgovorna za najve\u0107e razlike u kona\u010dnoj vrijednosti potro\u0161nje energije.<span style=\"color: #ff6600\"> [6]<\/span><\/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<p>Me\u0111utim, kad govorimo o <strong>razlikama izme\u0111u mu\u0161karaca i \u017eena,<\/strong> obi\u010dno je <strong>stopa bazalnog metabolizma<\/strong> druk\u010dija. Mu\u0161karci su obi\u010dno <strong>vi\u0161i, sna\u017eniji<\/strong>, imaju <strong>vi\u0161e mi\u0161i\u0107ne mase<\/strong> i <strong>manje masnog tkiva<\/strong> od \u017eena, a i njihovi ve\u0107i unutarnji organi vjerojatno igraju ulogu u tome. Kao rezultat toga, njihov BMR obi\u010dno je vi\u0161i. <strong>Mi\u0161i\u0107i tro\u0161e vi\u0161e energije<\/strong> i op\u0107enito \u0161to ste mi\u0161i\u0107aviji, to va\u0161e tijelo sagorijeva vi\u0161e kalorija. Suprotno tome, <strong>masno tkivo,<\/strong> koje je <strong>prirodno ve\u0107e kod \u017eena,<\/strong> nije toliko metaboli\u010dki aktivno. Dakle, <strong>vi\u0161e mi\u0161i\u0107a i manje masti<\/strong> u mu\u0161kom tijelu u usporedbi sa \u017eenskim tijelom uzrokuje da mu\u0161karci <strong>obi\u010dno imaju ve\u0107e potrebe za energijom.<\/strong> Naravno, ako je \u017eena mi\u0161i\u0107avija od mu\u0161karca, ili se vi\u0161e kre\u0107e i vi\u0161e bavi sportom, normalno je da joj treba i ve\u0107i energetski unos. <span style=\"color: #ff6600\">[17,41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kako odrediti optimalni energetski unos, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a?<\/strong><\/a><strong>&nbsp;<\/strong><\/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.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1124x749.jpeg\" alt=\"razli\u010dite potrebe za energijom izme\u0111u mu\u0161karaca i \u017eena\" class=\"wp-image-473323\" style=\"width:843px;height:562px\" title=\"razli\u010dite potrebe za energijom izme\u0111u mu\u0161karaca i \u017eena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako spolni hormoni utje\u010du na energetske potrebe?<\/h3>\n\n\n\n<p>Na razli\u010dite energetske potrebe mu\u0161karaca i \u017eena zna\u010dajno utje\u010du <strong>mu\u0161ki i \u017eenski spolni hormoni.<\/strong> Mu\u0161ki spolni hormon <strong>testosteron<\/strong> poti\u010de <strong>rast mi\u0161i\u0107ne<\/strong> mase, \u0161to podrazumijeva <strong>ve\u0107u kalorijsku potrebu<\/strong>, kao i odr\u017eavanje mi\u0161i\u0107a. \u017dene obi\u010dno trebaju tek ne\u0161to manji unos energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljivo je, me\u0111utim, da se kod \u017eena ta potreba mo\u017ee mijenjati <strong>povremeno tijekom mjeseca.<\/strong> To je zato \u0161to djelomi\u010dno ovisi o razini spolnih hormona, koji <strong>stalno fluktuiraju tijekom menstrualnog ciklusa.<\/strong> <strong>Estrogen<\/strong> i <strong>progesteron<\/strong> imaju najve\u0107i utjecaj na energetske potrebe. Njihove su razine najvi\u0161e tijekom<strong>lutealne faze<\/strong> (nakon ovulacije, oko 14. dana menstrualnog ciklusa), kad poti\u010du <strong>sagorijevanje masti i proteina.<\/strong> Ti hormoni tako\u0111er su odgovorni za <strong>ve\u0107u potro\u0161nju energije,<\/strong> otprilike za<strong> 2,5 \u2013 11,5 %.<\/strong> Ruku pod ruku s tim mo\u017ee biti i <strong>pove\u0107an apetit.<\/strong> To je stoga normalno kako bi \u017eena imala ve\u0107u glad i ve\u0107i unos kalorija u tom razdoblju. <span style=\"color: #ff6600\">[4,39]<\/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\">Koliko je energije potrebno mu\u0161karcima i \u017eenama?<\/h3>\n\n\n\n<p>Prema preporukama <strong>EFSA-a (European Food Safety Authority)<\/strong>, mu\u0161karcima je potrebno <strong>2340 \u2013 3340 kcal dnevno,<\/strong> dok se \u017eenama preporu\u010duje unos <strong>1880 \u2013 2680 kcal dnevno.<\/strong> Ni\u017ee vrijednosti mogu biti dovoljne za osobe sa <strong>sjede\u0107im na\u010dinom \u017eivota,<\/strong> dok sporta\u0161i i aktivni ljudi imaju ve\u0107e kalorijske potrebe. Me\u0111utim, to su osnovne preporu\u010dene smjernice koje uvijek treba individualno prilagoditi stvarnim potrebama pojedinca.<span style=\"color: #ff6600\"> [42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali, naravno, nije pravilo da mu\u0161karci moraju imati ve\u0107e energetske potrebe od \u017eena. Ako \u017eena ima visok udio mi\u0161i\u0107ne mase, redovito vje\u017eba ili \u010dak kombinira trening snage s drugim aktivnostima ili se bavi sportovima izdr\u017eljivosti, lako mo\u017ee nadma\u0161iti kalorijske potrebe mu\u0161karca koji nije toliko aktivan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste se sami uvjerili, poku\u0161ajte izra\u010dunati svoje energetske potrebe pomo\u0107u na\u0161eg prilago\u0111enog <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>online kalkulatora unosa energije.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/61992928_2181549711962465_4505522583013163008_n-1124x751.jpg\" alt=\"energetske potrebe mu\u0161karaca i \u017eena\" class=\"wp-image-473342\" style=\"width:843px;height:563px\" title=\"energetske potrebe mu\u0161karaca i \u017eena\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Potrebe_za_proteinima\"><\/span>2. Potrebe za proteinima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potrebe organizma za unosom proteina, kao i kod energije, ovise o koli\u010dini <strong>mi\u0161i\u0107ne mase<\/strong>, aktivnosti <strong>spolnih hormona<\/strong> ili <strong>vrsti sportske aktivnosti.<\/strong> \u0160to je <strong>ve\u0107i udio mi\u0161i\u0107a<\/strong> koje tijelo ima, to mu je potrebno vi\u0161e proteina za <strong>odr\u017eavanje<\/strong> i <strong>regeneraciju<\/strong>. Ako je cilj rast i dobivanje mi\u0161i\u0107nog tkiva, potreba za proteinima jo\u0161 se vi\u0161e pove\u0107ava. Budu\u0107i da su <strong>mu\u0161karci obi\u010dno mi\u0161i\u0107aviji<\/strong> i imaju<strong> ve\u0107i udio mi\u0161i\u0107a nego masti,<\/strong> njihova potreba za proteinima stoga je uglavnom ve\u0107a. Me\u0111utim, to je uvijek<strong> individualno <\/strong>i nije neuobi\u010dajeno da \u017eena, ako se, primjerice, bavi sportom snage, ima vi\u0161e mi\u0161i\u0107a od mu\u0161karca. U tom slu\u010daju njeno tijelo tako\u0111er mo\u017ee zahtijevati ve\u0107e doze 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\">Kako spolni hormoni utje\u010du na potrebu za proteinima?<\/h3>\n\n\n\n<p>Mu\u0161karci i \u017eene imaju sli\u010dne potrebe za koli\u010dinom proteina potrebnom u prehrani do puberteta. Me\u0111utim, tijekom puberteta, kad <strong>spolni hormoni<\/strong> preuzmu glavnu rije\u010d, te se potrebe po\u010dinju razlikovati. Kod mu\u0161karaca, zbog <strong>pove\u0107anja razine testosterona, <\/strong>pove\u0107anja <strong>sinteze mi\u0161i\u0107nih proteina (MPS)<\/strong> i <strong>zna\u010dajnog pove\u0107anja udjela mi\u0161i\u0107ne mase,<\/strong> potrebe mu\u0161kog tijela za proteinima se pove\u0107avaju.<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<p>U \u017eenskom tijelu razina testosterona obi\u010dno ostaje ista nakon puberteta. Ako \u017eena ne vje\u017eba intenzivno u toj dobi, njene su tjelesne potrebe za unosom proteina obi\u010dno ni\u017ee od potreba mu\u0161karca. Me\u0111utim, promjenjive razine \u017eenskih spolnih hormona, posebno <strong>estrogena<\/strong> i <strong>progesterona<\/strong>, imaju va\u017ean utjecaj i mogu malo promijeniti potrebe za proteinima tijekom mjeseca. Stoga su razlike u potrebama za proteinima kod \u017eena tako\u0111er povezane s menstrualnim ciklusom i fluktuacijama spolnih hormona. <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<p>Pove\u0107anje potrebe za proteinima vjerojatno \u0107e se dogoditi tijekom <strong>lutealne faze<\/strong> va\u0161eg menstrualnog ciklusa. Tada su<strong> oksidacija (sagorijevanje)<\/strong> i <strong>katabolizam proteina <\/strong>u \u017eenskom tijelu <strong>ve\u0107i<\/strong>, kako tijekom odmora, tako i tijekom fizi\u010dke aktivnosti. <span style=\"color: #ff6600\">[28,39]<\/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\">Koliko je proteina potrebno mu\u0161karcima i \u017eenama?<\/h3>\n\n\n\n<p>Osnovna je preporuka za unos proteina da osoba koja se ne bavi sportom i ima prete\u017eno sjedila\u010dki na\u010din \u017eivota treba dnevno unositi najmanje <strong>0,8 g proteina po kilogramu<\/strong> tjelesne te\u017eine (TT). Me\u0111utim, pokazalo se da je po\u017eeljno pove\u0107ati tu potro\u0161nju, na najmanje <strong>1 g\/kg.<\/strong> <span style=\"color: #ff6600\">[39,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sporta\u0161i i aktivni ljudi imaju ve\u0107u potrebu za proteinima. Prema<strong> Me\u0111unarodnom dru\u0161tvu za sportsku prehranu<\/strong> (ISSN), preporu\u010deni unos proteina za <strong>odr\u017eavanje i rast mi\u0161i\u0107ne mase<\/strong> u rasponu je <strong>1,4 \u2013 2 g\/kg TT<\/strong>. Drugi izvori navode da do <strong>1,6 \u2013 2,4 g\/kg<\/strong> mo\u017ee biti prikladnije za <strong>rast mi\u0161i\u0107a.<\/strong><span style=\"color: #ff6600\"> [22,44]<\/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, trenutno ne postoje slu\u017ebene preporuke koje specificiraju potrebe za mu\u0161karce i \u017eene. Stoga se navedene vrijednosti odnose na <strong>oba spola<\/strong>. No, op\u0107enito se mo\u017ee re\u0107i da su <strong>\u017eene<\/strong> u kona\u010dnici pokrivene koli\u010dinom koja odgovara <strong>donjem kraju raspona.<\/strong> Ipak, ta se potreba mo\u017ee pove\u0107ati sa sportskom aktivno\u0161\u0107u, koli\u010dinom mi\u0161i\u0107a, ali i, primjerice, sa spomenutom lutealnom fazom menstrualnog ciklusa. <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o unosu proteina, njihovoj va\u017enosti, funkcijama, biljnim i \u017eivotinjskim izvorima ili nadopuni, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteini: funkcije u tijelu, preporu\u010deni unos, izvori iz hrane i opasnosti od nedostatka proteina.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6177,57832,65920,104878,108844\" ><\/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=\"3_Unos_vitamina_i_minerala\"><\/span>3. Unos vitamina i minerala<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad govorimo o razli\u010ditim prehrambenim potrebama mu\u0161kog i \u017eenskog tijela, ne mislimo samo na potrebu za energijom i proteinima. Zapravo, tako\u0111er postoje razlike u <strong>mikronutrijentima<\/strong>, kao \u0161to su razli\u010diti vitamini i minerali. Razli\u010dite potrebe u tim slu\u010dajevima tako\u0111er su povezane s <strong>razli\u010ditim reproduktivnim sustavom mu\u0161karaca i \u017eena, razli\u010ditim hormonskim procesima<\/strong> ili, na primjer, <strong>specifi\u010dnim razdobljima \u017eivota, kao \u0161to je trudno\u0107a<\/strong> ili <strong>menopauza.<\/strong> Koji su vitamini i minerali tipi\u010dni za zdravlje mu\u0161karaca i \u017eena?<\/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\">Vitamini i minerali bitni za \u017eene<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Folna kiselina<\/strong><\/a> neophodna je za \u017eene, posebno u vezi&nbsp;s <strong>trudno\u0107om<\/strong>, budu\u0107i da igra va\u017enu ulogu u pravilnom <strong>rastu i razvoju fetusa.<\/strong> Uz njegov niski unos, na primjer, postoji ve\u0107i rizik od <strong>nerazvijenog \u017eiv\u010danog sustava.<\/strong> Stoga je va\u017eno unositi dovoljne koli\u010dine prije i tijekom trudno\u0107e, jer je to jedna od nekoliko hranjivih tvari \u010dija se nadopuna op\u0107enito preporu\u010duje tijekom tog razdoblja. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017deljezo<\/strong><\/a> \u010desto nedostaje \u017eenama zbog <strong>redovitog gubitka krvi tijekom mjese\u010dnice<\/strong> i \u010desto ga treba nadopuniti. Igra bitnu ulogu u, primjerice, pravilnom stvaranju krvi, prijenosu kisika i imunolo\u0161koj funkciji. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalcij<\/strong><\/a>&nbsp;je posebno va\u017ean za \u017eene zbog pove\u0107anog rizika od osteoporoze u starijoj dobi. \u017dene bi stoga trebale voditi ra\u010duna o <strong>zdravlju i pravilnoj mineralizaciji kostiju<\/strong> \u010dak i u mladosti, a kalcij je bitna komponenta u tom pogledu. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D<\/strong><\/a> sudjeluje u optimalnoj <strong>apsorpciji i iskori\u0161tavanju<\/strong> <strong>kalcija i fosfora<\/strong> te je stoga tako\u0111er va\u017ean za zdrave kosti. \u017dene su izlo\u017eene riziku od br\u017eeg pada gusto\u0107e kostiju u starijoj dobi i stoga ne bi trebale zaboraviti nadopuniti unos dovoljnom koli\u010dinom vitamina D. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin B12<\/strong><\/a> igra va\u017enu ulogu u<strong> optimalnom razvoju<\/strong> <strong>fetusa<\/strong> tijekom trudno\u0107e. Uklju\u010den je u formiranje <strong>DNK, diobu stanica<\/strong> i pravilan razvoj <strong>\u017eiv\u010danog sustava.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]&nbsp;<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jod<\/strong><\/a> je jo\u0161 jedna od va\u017enih tvari koje su povezane sa <strong>zdravom trudno\u0107om.<\/strong> To je zato \u0161to je va\u017ean za pravilan<strong> razvoj mozga fetusa<\/strong> i <strong>kognitivne funkcije.<\/strong><span style=\"color: #ff6600\"> [12]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Magnezij<\/strong><\/a> je neophodan za normalno funkcioniranje \u017eiv\u010danog sustava i kod \u017eena, izme\u0111u ostalog, vjerojatno poma\u017ee <strong>smanjiti pojavu gr\u010deva tijekom mjese\u010dnice.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 masne kiseline<\/strong><\/a> tako\u0111er se povezuju s<strong> trudno\u0107om i ginekolo\u0161kim problemima<\/strong> kod \u017eena. Zapravo, \u010dini se da imaju pozitivan u\u010dinak na razvoj <strong>fetalnog \u017eiv\u010danog sustava.<\/strong> Tako\u0111er bi o\u010dito mogle imati pozitivan u\u010dinak na<strong> smanjenje rizika od raka dojke i endometrioze.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[19,29,40]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite detaljnije saznati za\u0161to su te hranjive tvari va\u017ene za zdravlje \u017eena, koje druge funkcije imaju ili koliko bi ih \u017eena trebala unositi dnevno, pro\u010ditajte na\u0161 detaljni \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=478001\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017dene i prehrana: najva\u017eniji vitamini i minerali za zdravlje i ljepotu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/WhatsApp-Image-2023-01-30-at-17.44.55-2-1124x750.jpeg\" alt=\"vitamini i minerali za \u017eene\" class=\"wp-image-473361\" style=\"width:843px;height:563px\" title=\"vitamini i minerali za \u017eene\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamini i minerali bitni za mu\u0161karce<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cink<\/strong><\/a> je jedan od minerala koji su neophodni za <strong>normalnu funkciju sperme<\/strong> i <strong>stabilnost,<\/strong> kao i za cjelokupnu <strong>plodnost.<\/strong> Tako\u0111er ima blagotvoran u\u010dinak na zdravlje<strong> prostate<\/strong> i optimalnu razinu<strong> testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Selen<\/strong><\/a>&nbsp;je jednako va\u017ean za <strong>proizvodnju sperme<\/strong> i optimalnu <strong>plodnost.<\/strong> Prema istra\u017eivanjima, \u010dini se da je taj mineral povezan s ni\u017eim rizikom od<strong> tumora prostate.<\/strong> Budu\u0107i da je antioksidant, uklju\u010den je u smanjenje <strong>oksidativnog stresa<\/strong> i <strong>za\u0161titu DNK<\/strong> od o\u0161te\u0107enja. Tako\u0111er pospje\u0161uje<strong> imunolo\u0161ke funkcije<\/strong>, \u010dine\u0107i tijelo sposobnijim za uni\u0161tavanje o\u0161te\u0107enih tumorskih stanica. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 masne kiseline <\/a><\/strong>va\u017ean su <strong>gra\u0111evni element sperme<\/strong> i djelomi\u010dno su odgovorne za pokretljivost spermija, uspje\u0161nu oplodnju jajne stanice i op\u0107u plodnost. Prema istra\u017eivanjima, neplodnost kod mu\u0161karaca popra\u0107ena je <strong>nedovoljnom koli\u010dinom vi\u0161estruko nezasi\u0107enih masnih kiselina<\/strong> (koje uklju\u010duju omega-3 masne kiseline). Stoga bi njihova nadopuna mogla imati pozitivan u\u010dinak na funkciju spermija. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/koenzim-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koenzim Q10<\/strong><\/a>&nbsp;tvar je sa zna\u010dajnim <strong>antioksidativnim svojstvima<\/strong> zahvaljuju\u0107i kojima mo\u017ee imati pozitivan u\u010dinak na mu\u0161ku plodnost i aktivnost spermija. Zapravo, \u010dini se da je slaba pokretljivost spermija uvelike povezana s oksidativnim stresom i slobodnim radikalima koji ih o\u0161te\u0107uju. <span class=\"tadv-color\" style=\"color: #ff6600\">[34]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D<\/strong><\/a> poznat je po svojim pozitivnim u\u010dincima na mnoge dijelove tijela, a mu\u0161ki reproduktivni sustav vjerojatno nije iznimka. Zapravo, taj se vitamin stvara u <strong>testisima<\/strong>, izme\u0111u ostalih organa, tako da znanstvenici vjeruju da je tako\u0111er uklju\u010den u njihovu funkciju. \u010cini se da bi mogao utjecati na <strong>kvalitetu i pokretljivost<\/strong> spermija. Tako\u0111er je vjerojatno da je uklju\u010den u proizvodnju <strong>testosterona<\/strong>. Me\u0111utim, njegovi mogu\u0107i u\u010dinci jo\u0161 uvijek nisu u potpunosti poznati i utvr\u0111eni. <span class=\"tadv-color\" style=\"color: #ff6600\">[7,23,37]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Magnezij<\/strong><\/a>&nbsp;\u0107e tako\u0111er vjerojatno imati pozitivan u\u010dinak na <strong>proizvodnju testosterona<\/strong>. Prema znanstvenicima, niska razina magnezija povezana je s niskom razinom tog mu\u0161kog spolnog hormona. Me\u0111utim, istra\u017eivanja pokazuju da, kad se popravi manjak magnezija, razina testosterona tako\u0111er raste. <span class=\"tadv-color\" style=\"color: #ff6600\">[25,43]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>DAA<\/strong><\/a><strong>&nbsp;(D-asparaginska kiselina) <\/strong>tvar je prirodno prisutna u tijelu i uklju\u010dena je u funkciju<strong> \u017eiv\u010danog sustava<\/strong> i <strong>endokrinih \u017elijezda.<\/strong> Neka istra\u017eivanja sugeriraju da bi mogla pospje\u0161iti <strong>proizvodnju testosterona, hormona rasta i rast mi\u0161i\u0107a.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[35]<\/span><\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-843x1124.jpeg\" alt=\"vitamini i minerali za mu\u0161karce\" class=\"wp-image-473377\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-scaled.jpeg 1920w\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Specificni_dodaci_prehrani\"><\/span>4. Specifi\u010dni dodaci prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danas znamo da brojne druge <strong>bioaktivne tvari<\/strong> tako\u0111er mogu imati pozitivan u\u010dinak na zdravlje ljudskog organizma. To su ili pojedina\u010dne aktivne tvari ili njihove kombinacije u obliku razli\u010ditih biljnih ekstrakata. Mnogo je onih koje, prema znanstvenicima i dostupnim istra\u017eivanjima, imaju obe\u0107avaju\u0107i u\u010dinak na zdravlje mu\u0161karaca i \u017eena. Koje su to?<\/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\">Dodaci prehrani prikladni za \u017eene<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mioinozitol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mio-inozitol<\/strong><\/a> biolo\u0161ki je aktivna tvar koja se ispituje zbog mogu\u0107eg u\u010dinka na <strong>osjetljivost na inzulin<\/strong>. Pokazalo se da bi mogao biti koristan kod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/pcos-sindrom-s-kojim-bi-svaka-zena-trebala-biti-upoznata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>PCOS-a<\/strong><\/a> (sindroma policisti\u010dnih jajnika), koji je povezan sa smanjenom osjetljivo\u0161\u0107u na inzulin, povi\u0161enim \u0161e\u0107erom u krvi (glikemijom) ili neredovitim menstrualnim ciklusima. <span class=\"tadv-color\" style=\"color: #ff6600\">[16,38]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/alfalfa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Alfalfa<\/strong><\/a> je ekstrakt iz biljke lucerna, koji bi mogao imati pozitivne u\u010dinke tijekom <strong>menopauze.<\/strong> U jednom istra\u017eivanju, na primjer, istra\u017eiva\u010di su primijetili smanjenje broja valunga tipi\u010dnih za menopauzu. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>Prema istra\u017eivanju, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulje-nocurka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ulje no\u0107urka<\/strong><\/a>&nbsp;mo\u017ee utjecati na simptome <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>predmenstrualnog sindroma (PMS)<\/strong><\/a>. Konkretno, na primjer, smatra se da ima blagotvoran u\u010dinak na smanjenje <strong>bolova u grudima.<\/strong> <span style=\"color: #ff6600\">[26]<\/span><\/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<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ekstrakt-safrana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ekstrakt \u0161afrana<\/strong><\/a>&nbsp;tako\u0111er je navodno koristan ako \u017eena pati od <strong>predmenstrualnog sindroma (PMS).<\/strong> Zapravo, prema istra\u017eivanjima, \u010dini se da bi taj ekstrakt mogao pomo\u0107i kod <strong>emocionalnih fluktuacija<\/strong> tipi\u010dnih za PMS, zahvaljuju\u0107i svom u\u010dinku na aktivnost serotonina. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,2]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Slo\u017eeni dodaci prehrani<\/strong><\/a> kombiniraju <strong>nekoliko hranjivih i aktivnih tvari,<\/strong> za koje se pokazalo da su povezane s, primjerice, boljim osje\u0107ajem tijekom menstrualnog ciklusa ili PMS-a. Kombinacija nekoliko tvari mo\u017ee biti dio sveobuhvatne brige za \u017eensko zdravlje.<\/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\">Dodaci prehrani prikladni za mu\u0161karce<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ekstrakt <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tribulus Terrestrisa<\/strong><\/a> poznat je kao <strong>prirodna zamjena za steroide.<\/strong> Stoga mo\u017ee imati pozitivan u\u010dinak na<strong> pove\u0107anje razine testosterona<\/strong> u krvi, kao i na <strong>snagu<\/strong> te <strong>rast mi\u0161i\u0107a<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ashwagandha<\/strong><\/a> je tako\u0111er poznata kao<strong> indijski ginseng.<\/strong> Vjeruje se da ima u\u010dinak na <strong> plodnost,<\/strong> zahvaljuju\u0107i mogu\u0107em pove\u0107anju <strong>kvalitete sperme.<\/strong> Navodno je tako\u0111er uklju\u010dena u <strong>proizvodnju sperme<\/strong> i \u010dini se da bi mogla biti korisna i kad je u pitanju proizvodnja <strong>testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/span><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/likopen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Lykop\u00e9n (opens in a new tab)\">Likopen<\/a><\/strong> je tvar s antioksidativnim u\u010dinkom koja se prirodno nalazi u <strong>raj\u010dicama.<\/strong> Poput drugih antioksidanta, mo\u017ee biti va\u017ean za zdravlje jer \u0161titi stanice od slobodnih radikala. Kao i druge antioksidante, mu\u0161karci bi ga mogli cijeniti zbog njihovog ve\u0107eg rizika od razvoja raka prostate. <span class=\"tadv-color\" style=\"color: #ff6600\">[45]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/piskavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Piskavica<\/strong><\/a> sadr\u017ei steroidne saponine za koje se vjeruje da pospje\u0161uju <strong>pove\u0107anje razine testosterona,<\/strong> a time i libido i seksualnu funkciju. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maticna-mlijec-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mati\u010dna mlije\u010d<\/strong><\/a> spada me\u0111u <strong>p\u010delinje proizvode<\/strong> i prema istra\u017eivanjima, \u010dini se da ima blagotvoran u\u010dinak na <strong>proizvodnju testosterona.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[33]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/saw-palmetto-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Serenoa repens (sabal palma)<\/strong><\/a> upotrebljava se u obliku ekstrakta \u010diji su glavni sastojci <strong>masne kiseline<\/strong> (oleinska kiselina, miristinska kiselina itd.). Na temelju istra\u017eivanja, \u010dini se da su to tvari koje bi mogle koristiti <strong>zdravlju prostate. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li><strong>Slo\u017eeni dodaci prehrani,<\/strong> kao \u0161to je poja\u010diva\u010d testosterona <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/alphamale-testobooster-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">AlphaMale<\/a> ili dodatak prehrani <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podrska-za-prostatu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">za potporu prostate<\/a>, kombiniraju nekoliko tvari s u\u010dinkom na zdravlje mu\u0161karaca. Kombiniraju\u0107i va\u017ene vitamine, minerale ili biljne ekstrakte, mogu pomo\u0107i zdravlju sperme i prostate te osigurati optimalnu razinu testosterona.<\/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.sk\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1124x749.jpg\" alt=\"Dodaci prehrani za mu\u0161karce\" class=\"wp-image-473406\" style=\"width:843px;height:562px\" title=\"dodaci prehrani za mu\u0161karce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Unos_tekucine\"><\/span>5. Unos teku\u0107ine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod teku\u0107ine, kao i kod drugih hranjivih tvari, osnovna potreba temelji se na <strong>veli\u010dini va\u0161eg tijela.<\/strong> \u0160to ste ve\u0107i, potrebno vam je vi\u0161e teku\u0107ine. Stoga, ako uspore\u0111ujemo \u017eene i mu\u0161karce, u ve\u0107ini slu\u010dajeva <strong>mu\u0161karci<\/strong> su ti koji trebaju <strong>vi\u0161e piti<\/strong> jer su jednostavno ve\u0107i i krupniji. \u0160tovi\u0161e, njihovo tijelo ima <strong>ve\u0107i udio vode (otprilike 60 %)<\/strong> u usporedbi sa \u017eenskim <strong>(otprilike 50 %).<\/strong> To ima veze s prethodno spomenutom <strong>prirodno ve\u0107om koli\u010dinom mi\u0161i\u0107ne mase kod mu\u0161karaca.<\/strong> Ona nosi vodu, dok masno tkivo, kojeg \u017eene prirodno imaju vi\u0161e, ne sadr\u017ei toliko vode. Stoga mu\u0161karci obi\u010dno trebaju unositi vi\u0161e teku\u0107ine kako bi odr\u017eali svoje tijelo <strong>dovoljno hidriranim.<\/strong> <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali naravno da se mo\u017ee dogoditi da \u017eena prestigne mu\u0161karca u potrebi za teku\u0107inom. Kao prvo, ona mo\u017ee imati ve\u0107u mi\u0161i\u0107nu masu, ali u isto vrijeme postoji puno drugih \u010dimbenika koji utje\u010du na potrebe tijela za njenim unosom. Rije\u010d je, primjerice, o<strong> koli\u010dini, vrsti i intenzitetu fizi\u010dke aktivnosti, klimatskim uvjetima, zdravstvenom stanju itd.<\/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\">Koliko teku\u0107ine treba mu\u0161karcima i \u017eenama?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EFSA<\/strong> (Europska agencija za sigurnost hrane) preporu\u010duje da <strong>mu\u0161karci i \u017eene<\/strong> konzumiraju <strong>2 litre teku\u0107ine<\/strong> dnevno.<\/li>\n\n\n\n<li>Svjetska zdravstvena organizacija <strong>(WHO)<\/strong> razlikuje potrebe za oba spola. <strong>\u017denama<\/strong> sa sjedila\u010dkim na\u010dinom \u017eivota preporu\u010duje se unos najmanje <strong>2200 ml<\/strong> dnevno, a <strong> mu\u0161karcima<\/strong> najmanje <strong>2900 ml na dan.<\/strong><\/li>\n\n\n\n<li>Druga preporuka navodi da treba piti <strong>&nbsp;30 \u2013 45 ml teku\u0107ine po kilogramu tjelesne te\u017eine<\/strong> dnevno. Ako je netko aktivan ili se bavi sportom, osobito u o\u0161troj klimi, potreba za teku\u0107inom<strong> se pove\u0107ava.<\/strong> <span style=\"color: #ff6600\">[42]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e o dobrobiti vode ili o tome \u0161to zna\u010di ostati hidriran, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se bavite sportom i zanima vas kako pravilno nadoknaditi teku\u0107inu u odnosu na fizi\u010dku aktivnost, ne propustite pro\u010ditati na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sportski napitci: kad trebate piti ionski napitak ili vodu?<\/strong><\/a><\/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.sk\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg\" alt=\"potreba za teku\u0107inom\" class=\"wp-image-473390\" style=\"width:843px;height:562px\" title=\"potreba za teku\u0107inom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako su prehrambene potrebe mu\u0161kog i \u017eenskog tijela u mnogo\u010demu sli\u010dne, \u010dinjenica je da nismo svi isti i stoga imamo specifi\u010dne prehrambene potrebe. Razlike su djelomi\u010dno povezane s <strong>veli\u010dinom tijela<\/strong> i <strong>udjelom mi\u0161i\u0107ne mase i masnog tkiva.<\/strong> Zbog toga <strong>mu\u0161karcima<\/strong> obi\u010dno <strong>treba vi\u0161e energije,<\/strong> <strong>proteina<\/strong> ili <strong>teku\u0107ine<\/strong> u usporedbi sa \u017eenama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Karakteristi\u010dne potrebe dalje su povezane s razli\u010ditim <strong>reproduktivnim sustavima<\/strong> i tipi\u010dnim razdobljima u \u017eivotu. Stoga bi \u017eene trebale voditi ra\u010duna o unosu <strong>vitamina i minerala<\/strong> koji su va\u017eni za <strong>trudno\u0107u<\/strong> ili <strong>menstrualni ciklus.<\/strong> Mu\u0161karci, s druge strane, mogu iskoristiti prehranu kako bi utjecali na proizvodnju <strong>sperme<\/strong> ili<strong> testosterona<\/strong>, kao i na zdravlje prostate. Za oba spola, hranjive tvari trebaju se uzimati u obliku <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)\">raznolike i visokokvalitetne <\/a>prehrane. Me\u0111utim, kad je u pitanju pove\u0107anje unosa odre\u0111enih hranjivih tvari, mo\u017eete posegnuti za dodacima prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ovaj \u010dlanak bio zanimljiv i pun korisnih informacija, nemojte ga dr\u017eati za sebe i podijelite ga s prijateljima i kolegama.<\/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\/minerali-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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\/vitamini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>Razlike izme\u0111u mu\u0161karaca i \u017eena mogu se prona\u0107i i u njihovoj prehrani. Uglavnom su povezane s druk\u010dijom gra\u0111om tijela, razli\u010ditim radom spolnih hormona ili specifi\u010dnostima poput trudno\u0107e ili proizvodnje testosterona. Dana\u0161nji \u010dlanak konkretno \u0107e otkriti kako se razlikuju prehrambene potrebe mu\u0161kog i \u017eenskog tijela.<\/p>\n","protected":false},"author":156,"featured_media":473167,"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":[6500,6872,7562,7622],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-478236","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-minerali-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-hr","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Imaju li mu\u0161karci i \u017eene iste prehrambene potrebe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su vitamini i minerali va\u017eni za mu\u0161karce i \u017eene? 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