{"id":494233,"date":"2023-09-08T09:17:14","date_gmt":"2023-09-08T07:17:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=494233"},"modified":"2025-11-10T18:55:30","modified_gmt":"2025-11-10T17:55:30","slug":"bcaa-i-njihov-ucinak-na-tijelo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/bcaa-i-njihov-ucinak-na-tijelo\/","title":{"rendered":"BCAA: kakav utjecaj imaju na rast mi\u0161i\u0107a, sportske performanse i koji je preporu\u010deni unos?"},"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\/bcaa-i-njihov-ucinak-na-tijelo\/#Sto_su_BCAA\" title=\"\u0160to su BCAA?\">\u0160to su BCAA?<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Metabolizam_BCAA\" title=\"Metabolizam BCAA\">Metabolizam BCAA<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#7_najvecih_dobrobiti_BCAA\" title=\"7 najve\u0107ih dobrobiti BCAA\">7 najve\u0107ih dobrobiti BCAA<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Izvori_BCAA\" title=\"Izvori BCAA\">Izvori BCAA<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Preporuceni_unos_BCAA\" title=\"Preporu\u010deni unos BCAA\">Preporu\u010deni unos BCAA<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Kako_uzimati_BCAA\" title=\"Kako uzimati BCAA?\">Kako uzimati BCAA?<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Omjeri_BCAA_u_dodacima_prehrani\" title=\"Omjeri BCAA u dodacima prehrani\">Omjeri BCAA u dodacima prehrani<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Tko_bi_trebao_koristiti_BCAA\" title=\"Tko bi trebao koristiti BCAA?\">Tko bi trebao koristiti BCAA?<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Nuspojave_BCAA\" title=\"Nuspojave BCAA\">Nuspojave BCAA<\/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\/bcaa-i-njihov-ucinak-na-tijelo\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Malo je dodataka koji u\u017eivaju toliku popularnost kao BCAA. Tijekom treninga konzumiraju ih razli\u010diti sporta\u0161i, uklju\u010duju\u0107i trka\u010de, bicikliste i druge aktivne pojedince. Naj\u010de\u0161\u0107e se uzimaju za <strong>podr\u0161ku rastu mi\u0161i\u0107a, pobolj\u0161anje kvalitete oporavka ili za\u0161titu mi\u0161i\u0107a tijekom mr\u0161avljenja.<\/strong> Istovremeno, posljednjih godina sve \u010de\u0161\u0107e \u010dujemo kako je uzimanje BCAA potpuno nepotrebno i da im je mjesto u sme\u0107u umjesto u shakeru. Je li njihova popularnost opravdana ili se uzimanje BCAA uop\u0107e ne isplati?<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U ovom \u010dlanku nau\u010dit \u0107ete o utjecaju BCAA na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rast-mi\u0161i\u0107a\" style=\"border-radius:0px\">Rast mi\u0161i\u0107a<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#odr\u017eavanje-mi\u0161i\u0107ne-mase\" style=\"border-radius:0px\">Odr\u017eavanje mi\u0161i\u0107ne mase<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bol-u-mi\u0161i\u0107ima-nakon-vje\u017ebanja\" style=\"border-radius:0px\">Bol u mi\u0161i\u0107ima nakon vje\u017ebanja<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#umor-tijekom-sportske-izvedbe\" style=\"border-radius:0px\">Umor tijekom sporta<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportska-izvedba\" style=\"border-radius:0px\">Sportske performanse<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mr\u0161avljenje-i-odr\u017eavanje-zdrave-tjelesne-te\u017eine\" style=\"border-radius:0px\">Mr\u0161avljenje i odr\u017eavanje zdrave tjelesne te\u017eine<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_BCAA\"><\/span>\u0160to su BCAA?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ljudsko tijelo sadr\u017ei 20 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">aminokiselina<\/a> koje su temeljni gra\u0111evni blokovi proteina. Slu\u017ee za stvaranje i popravak mi\u0161i\u0107ne mase i drugih tjelesnih tkiva. \u0160tovi\u0161e, na\u0161e tijelo tako\u0111er proizvodi hormone i enzime iz njih. Aminokiseline su stoga klju\u010dne za temeljne tjelesne procese kao \u0161to su<strong> probava, apsorpcija hranjivih tvari te rast i oporavak mi\u0161i\u0107a.<\/strong> Me\u0111utim, potrebno ih je redovito nadokna\u0111ivati \u200b\u200bjer ih tijelo ne skladi\u0161ti u velikim koli\u010dinama, za razliku od masti. Mogu se na\u0107i, primjerice, u mi\u0161i\u0107ima, koji se mogu razgraditi na aminokiseline, ali to je svakako nepo\u017eeljno. <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Aminokiseline<\/strong> se dijele na <strong>esencijalne i neesencijalne<\/strong>. Glavna razlika je u tome \u0161to tijelo ne mo\u017ee samo proizvesti esencijalne aminokiseline (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EAA<\/a>). Ovih 9 aminokiselina (ponekad 8, budu\u0107i da se histidin mo\u017ee smatrati polu-esencijalnim) <strong>moraju se unositi prehranom ili dodacima prehrani<\/strong>. Da bi bilo jo\u0161 zanimljivije, postoje 3 aminokiseline koje se razlikuju po svojoj kemijskoj strukturi, funkcijama i na\u010dinu na koji ih tijelo apsorbira i iskori\u0161tava.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Naj\u010de\u0161\u0107e se mogu prona\u0107i pod kraticom  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA<\/a>, \u0161to je skra\u0107enica za aminokiseline razgranatog lanca. <strong>Konkretno, to su valin, leucin i izoleucin.<\/strong> Oni \u010dine oko 35-40% svih aminokiselina u tijelu i pribli\u017eno 14% aminokiselina u skeletnom mi\u0161i\u0107nom tkivu. <span style=\"color: #ff6600;\">[23]<\/span><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image00026-1124x749.jpeg\" alt=\"\u0160to su BCAA?\" class=\"wp-image-488879\" style=\"width:843px;height:562px\" title=\"\u0160to su BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Leucin<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Leucine<\/a> je najva\u017eniji BCAA. Prema studijama,<strong> naju\u010dinkovitiji je aktivator sinteze mi\u0161i\u0107nih proteina.<\/strong> Tjelesne stanice mogu prepoznati razinu leucina, te na temelju toga \u0161alju signal proteinskom kompleksu mTOR koji potom mo\u017ee pokrenuti cijeli proces popravljanja i rasta mi\u0161i\u0107a (MPS \u2013 Muscle Protein Synthesis). Zbog toga mnogi sporta\u0161i prate unos leucina kroz prehranu i dodatke prehrani. Na primjer, biljne dijete imaju nizak sadr\u017eaj leucina, pa mo\u017ee biti potreban dodatak prehrani. <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Izoleucin<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">\u0160to se ti\u010de u\u010dinkovitosti aktivacije mTOR-a, izoleucin je negdje izme\u0111u valina i leucina. Ono u \u010demu se isti\u010de jest njegova sposobnost pove\u0107anja iskori\u0161tenja glukoze (\u0161e\u0107era u krvi) i time <strong>osigurava energiju mi\u0161i\u0107ima tijekom sportskih izvo\u0111enja.<\/strong> Tako\u0111er ima antikataboli\u010dke u\u010dinke (poma\u017ee u sprje\u010davanju razgradnje mi\u0161i\u0107a) koji se mogu usporediti s metabolitom leucina &#8211;  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/hmb-750mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HMB<\/a> (\u03b2-hidroksi-\u03b2-metilbutirat). <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Valin<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U\u010dinci valina najmanje su istra\u017eeni me\u0111u ove 3 aminokiseline. Mo\u017eda se zato ne smatra va\u017enim kao leucin i izoleucin. Kao i druge dvije BCAA, mo\u017ee aktivirati kompleks proteina mTOR (Mammalian Target Of Rapamycin), koji ima klju\u010dnu ulogu u <strong>regulaciji rasta mi\u0161i\u0107a<\/strong>. <span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolizam_BCAA\"><\/span>Metabolizam BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Za razliku od drugih aminokiselina,  <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> se ne metaboliziraju u jetri. To im omogu\u0107uje <strong>brzi ulazak u mi\u0161i\u0107ne stanice<\/strong>, gdje se gotovo odmah mogu koristiti za regeneraciju, rast ili kao izvor energije. Upravo je njihova <strong>brza iskoristivost<\/strong> jedno od najcjenjenijih svojstava valina, leucina i izoleucina. <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3734,3425,33457,29080,29080,52225,48472,28784,30713,8067\" ><\/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=\"7_najvecih_dobrobiti_BCAA\"><\/span>7 najve\u0107ih dobrobiti BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i svojim svojstvima, BCAA imaju \u0161to ponuditi sporta\u0161ima snage i izdr\u017eljivosti. Kako znanost gleda na njihove u\u010dinke?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-mi\u0161i\u0107a\">1. Rast mi\u0161i\u0107a<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ve\u0107i mi\u0161i\u0107i naj\u010de\u0161\u0107a su motivacija za kori\u0161tenje BCAA me\u0111u bodybuilderima, powerlifterima i redovitim posjetiteljima teretane. Njihov cilj je osigurati tijelu <strong>gra\u0111evni materijal za<\/strong>  <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\u0107a<\/strong><\/a>. Mi\u0161i\u0107na masa u tijelu podvrgnuta je kontinuiranoj razgradnji (katabolizmu) i stvaranju (anabolizmu). Ako \u017eelite <strong>rasti<\/strong>, po\u017eeljno je da <strong>anaboli\u010dki procesi nadja\u010daju<\/strong> kataboli\u010dke. To se najbolje mo\u017ee posti\u0107i kvalitetnim treningom snage u kombinaciji s dovoljnim unosom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">aminokiseline<\/a> iz hrane (<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)\">proteina<\/a>) ili  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">supplemenata<\/a>. <span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Me\u0111u svim aminokiselinama, naju\u010dinkovitiji u tom pogledu, prema aktualnoj znanosti, je <strong>leucin<\/strong>. Mo\u017ee <strong>najbolje aktivirati mTOR, koji pokre\u0107e proces sinteze mi\u0161i\u0107nih proteina (MPS)<\/strong>. No tome u\u010dinkovito pridonose i izoleucin i valin. Dodavanje BCAA ili \u010dak samo leucina va\u0161em <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)\">proteinskom<\/a>  shakeu nakon treninga mo\u017ee pomo\u0107i u pove\u0107anju ukupnog anaboli\u010dkog potencijala napitka.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Je li uzimanje samih BCAA dovoljno za podr\u0161ku rastu mi\u0161i\u0107a?<\/h4>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Pri izgradnji novih mi\u0161i\u0107nih vlakana tijelo ne mo\u017ee bez svih 9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">essencijalnih aminokiselina<\/a>. Same<strong> BCAA \u010dine samo \u2153 ovih gra\u0111evnih blokova.<\/strong> Kao i kod gradnje ku\u0107e, ne mo\u017ee se pro\u0107i samo s jednom vrstom materijala. Iz tog razloga treba voditi ra\u010duna o unosu sveobuhvatnih izvora <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)\">proteina<\/a> (aminokiselina) kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">meso<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">riba<\/a>, mlije\u010dni proizvodi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jaja<\/a> ili <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)\">proteini sirutke<\/a>. Tako\u0111er je va\u017eno zadovoljiti ukupni dnevni unos proteina, koji bi za sporta\u0161e snage trebao biti u rasponu od <strong>1,4 do 2 g\/kg tjelesne te\u017eine<\/strong>. [6\u20137]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako ste trenutno u procesu dobivanja mi\u0161i\u0107ne mase i \u017eelite znati kako to najbolje podr\u017eati dijetom i treningom, pogledajte nekoliko prakti\u010dnih savjeta iz \u010dlanka <\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta o prehrani i vje\u017ebanju za maksimalan rast mi\u0161i\u0107a.<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1124x750.jpg\" alt=\"Kakvi su u\u010dinci BCAA?\" class=\"wp-image-488895\" style=\"width:843px;height:563px\" title=\"Kakvi su u\u010dinci BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"odr\u017eavanje-mi\u0161i\u0107ne-mase\">2. Odr\u017eavanje mi\u0161i\u0107ne mase<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">BCAA tako\u0111er mogu biti korisne tijekom dijete kada <strong>poku\u0161avate izgubiti masno\u0107u uz zadr\u017eavanje maksimalne mi\u0161i\u0107ne mase.<\/strong> S niskim unosom energije iz va\u0161e prehrane, uobi\u010dajeno je da tijelo po\u010dne sagorijevati mi\u0161i\u0107nu masu osim masti. To se djelomi\u010dno mo\u017ee sprije\u010diti osiguravanjem optimalnog dnevnog unosa proteina i konzumiranjem BCAA tijekom zahtjevnih treninga. Na taj na\u010din tijelo ne\u0107e morati koristiti vlastite rezerve aminokiselina u mi\u0161i\u0107nom tkivu ako je potrebno. Prema nekim studijama, BCAA mogu dodatno <strong>inhibirati (usporiti) razgradnju mi\u0161i\u0107nih proteina<\/strong> ograni\u010davanjem aktivnosti enzima odgovornog za razgradnju mi\u0161i\u0107a. Imaju i antikataboli\u010dki u\u010dinak. Stoga se ljudi koji se pripremaju za bodybuilding natjecanja, koji \u017eele <strong>odr\u017eati maksimalnu mi\u0161i\u0107nu masu unato\u010d niskom postotku tjelesne masti,<\/strong> \u010desto oslanjaju na BCAA. [7\u20138]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako vas zanima \u0161to je va\u017eno za mr\u0161avljenje, pro\u010ditajte na\u0161 \u010dlanak <\/span><a class=\"ek-link\" style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107ete se onim \u0161to je stvarno va\u017eno<\/span>.<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/08\/DSC08669.jpg\" alt=\"BCAA i odr\u017eavanje mi\u0161i\u0107ne mase\" class=\"wp-image-488918\" style=\"width:750px;height:501px\" title=\"BCAA i odr\u017eavanje mi\u0161i\u0107ne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC08669.jpg 1000w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC08669-400x267.jpg 400w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"bol-u-mi\u0161i\u0107ima-nakon-vje\u017ebanja\">3. Bol u mi\u0161i\u0107ima nakon vje\u017ebanja<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako se bavite treningom snage, vjerojatno ste iskusili onu neugodnu bol u mi\u0161i\u0107ima, koja se obi\u010dno javlja dan nakon novog ili intenzivnijeg treninga. Me\u0111utim, BCAA tako\u0111er mogu pomo\u0107i u tome. Nekoliko je studija pokazalo da njihova konzumacija tijekom ili nakon vje\u017ebanja mo\u017ee dovesti do <strong>smanjenja bolova u mi\u0161i\u0107ima (DOMS \u2013 Delayed Onset Muscle Soreness).<\/strong> \u0160tovi\u0161e, utvr\u0111eno je da BCAA tako\u0111er mogu smanjiti razinu kreatin kinaze, \u0161to je jedan od pokazatelja o\u0161te\u0107enja mi\u0161i\u0107a. Kao rezultat toga, oni ga mogu pomo\u0107i ubla\u017eiti. <span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Iako u\u010dinak BCAA na stvarni oporavak nije u potpunosti dokazan, jednostavno smanjenje bolova u mi\u0161i\u0107ima mo\u017ee zna\u010diti <strong>da \u0107e va\u0161 sljede\u0107i trening biti malo ugodniji.<\/strong><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Mo\u017eete pro\u010ditati o drugim na\u010dinima podr\u0161ke oporavku u na\u0161em \u010dlanku <\/span><a class=\"ek-link\" style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Kako podr\u017eati oporavak pomo\u0107u pi\u0161tolja za masa\u017eu i drugih alata?<\/span><\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"umor-tijekom-sportske-izvedbe\">4. Umor tijekom sporta<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Kombinacija valina, leucina i izoleucina tako\u0111er mo\u017ee pomo\u0107i u odga\u0111anju umora tijekom treninga. Ova korist prvenstveno je posljedica <strong>u\u010dinka BCAA na smanjenje razine neurotransmitera serotonina.<\/strong> Serotonin se po\u010dinje proizvoditi u mozgu tijekom intenzivnog ili dugotrajnog vje\u017ebanja, \u0161to dovodi do osje\u0107aja umora. Me\u0111utim, sinteza serotonina zahtijeva  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">triptofan<\/a>, koji koristi isti transporter kao BCAA za prijenos u mozak. BCAA mogu zauzeti ve\u0107inu dostupnih transportera, sprje\u010davaju\u0107i triptofan da u\u0111e u mozak.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao rezultat toga, proizvodnja serotonina je smanjena, a posljedi\u010dno, osje\u0107aj umora je odgo\u0111en. To vam omogu\u0107uje da trenirate dulje, ja\u010de i produ\u017eite performanse izdr\u017eljivosti i snage. [10\u201311]\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako se jo\u0161 uvijek borite s umorom, a ne znate za\u0161to, na\u0161 \u010dlanak <\/span><a class=\"ek-link\" style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Za\u0161to ste uvijek umorni? 7 uobi\u010dajenih uzroka i rje\u0161enja<\/span><\/strong><\/a> <span class=\"Y2IQFc\" lang=\"hr\">mogu pru\u017eiti odgovore.<\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1124x750.jpg\" alt=\"BCAA i smanjenje umora\" class=\"wp-image-488935\" style=\"width:843px;height:563px\" title=\"BCAA i smanjenje umora\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sportska-izvedba\">5. Sportske performanse<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">BCAA se brzo metaboliziraju u tijelu i gotovo odmah mogu poslu\u017eiti kao<strong> izvor energije za rad mi\u0161i\u0107a<\/strong>. Mogu u\u010dinkovito funkcionirati kao dodatak izotoni\u010dnom napitku koji sadr\u017ei ugljikohidrate za maksimalne sportske performanse. U kombinaciji s prethodnom to\u010dkom u vezi sa smanjenjem umora, mo\u017eete o\u010dekivati <strong>\u200b\u200bkvalitetniji, intenzivniji i dugotrajniji u\u010dinak.<\/strong> I sporta\u0161i snage i sporta\u0161i izdr\u017eljivosti mogu imati koristi od ovoga. Sporta\u0161i izdr\u017eljivosti tako\u0111er mogu profitirati od potencijalnog<strong> pozitivnog utjecaja BCAA na imunitet<\/strong>, koji mo\u017ee oslabiti nakon dugog treninga. [12\u201313]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako trenirate snagu i \u017eelite znati koji drugi dodaci prehrani mogu pobolj\u0161ati va\u0161e performanse, pro\u010ditajte \u010dlanak <\/span><a class=\"ek-link\" style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Osnovni dodaci prehrani za tjelovje\u017ebu i kako ih razumjeti.<\/span><\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1124x749.jpg\" alt=\"BCAA i sportska izvedba\" class=\"wp-image-488951\" style=\"width:843px;height:562px\" title=\"BCAA i sportska izvedba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"mr\u0161avljenje-i-odr\u017eavanje-zdrave-tjelesne-te\u017eine\">6. Mr\u0161avljenje i odr\u017eavanje zdrave te\u017eine<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Kako se va\u0161e porcije obroka smanjuju tijekom mr\u0161avljenja, va\u017enost suplementacije BCAA raste. U tom razdoblju klju\u010dno je unositi dovoljno  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/\">proteina<\/a>, a time i dovoljno aminokiselina, <strong>kako bi se sprije\u010dio zna\u010dajan gubitak mi\u0161i\u0107ne mase.<\/strong> Dodatno, BCAA mogu poslu\u017eiti kao izvor energije i <strong>za\u0161tititi mi\u0161i\u0107nu masu od sagorijevanja za energiju tijekom tjelesne aktivnosti.<\/strong><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Konzumacija valina, leucina i izoleucina tako\u0111er mo\u017ee biti korisna za one koji \u017eele odr\u017eati zdravu te\u017einu. Nekoliko je studija pokazalo da je ve\u0107i unos BCAA povezan s <strong>manjom u\u010destalo\u0161\u0107u prekomjerne te\u017eine i pretilosti.<\/strong> [14\u201315]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Da biste saznali \u0161to jo\u0161 mo\u017ee olak\u0161ati mr\u0161avljenje, pro\u010ditajte na\u0161 \u010dlanak <\/span><strong style=\"font-size: 1rem;\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy. (opens in a new tab)\"><span class=\"Y2IQFc\" lang=\"hr\">10 savjeta za lak\u0161e mr\u0161avljenje i postizanje forme.<\/span><\/a><\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Ostali potencijalni u\u010dinci BCAA<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">BCAA se ne prou\u010davaju samo u odnosu na sportske performanse i te\u017einu. Postoje studije koje govore o njihovom<strong> blagotvornom djelovanju na rad jetre,<\/strong> posebno kod osoba s cirozom ili drugim jetrenim oboljenjima. Ove se aminokiseline tako\u0111er <strong>koriste u klini\u010dkoj praksi,<\/strong> posebno nakon operacija, kada ljudi imaju oslabljen imunitet i osjetljiviji su na zna\u010dajan gubitak mi\u0161i\u0107a. Me\u0111utim, \u010dak iu ovom slu\u010daju klju\u010dno je imati dovoljan unos svih esencijalnih aminokiselina. [16\u201318]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"Izvori_BCAA\"><\/span>Izvori BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">BCAA nisu ne\u0161to iznimno; obi\u010dno ih konzumirate putem normalne hrane kao \u0161to su meso, jaja i mlije\u010dni proizvodi. Na primjer, visokokvalitetni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a> sirutke prirodni je izvor BCAA. Kao koncentrirani suplementi naj\u010de\u0161\u0107e se nalaze u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">topljivog praha<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa-1500-lizin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tableta<\/a>, ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">napitaka<\/a>. [19\u201320]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prosje\u010dni sadr\u017eaj BCAA u hrani i dodacima prehrani<\/h3>\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\"><center>Hrana (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Ukupan sadr\u017eaj BCAA (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><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)\">Whey Protein<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">19.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pea Protein<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">17.9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.47<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Piletina<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.51<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Konzervirana tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.56<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.53<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u010dki jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preporuceni_unos_BCAA\"><\/span>Preporu\u010deni unos BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Op\u0107enito se preporu\u010duje unos ukupno <strong>20 g BCAA dnevno.<\/strong> <span style=\"color: #ff6600;\">[21]<\/span> <\/li>\n\n\n\n<li>Od kojih <strong>2\u201310 g <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>leucina<\/strong><\/a>.<\/li>\n\n\n\n<li>Idealan unos izoleucina je oko 48-72 mg\/kg tjelesne te\u017eine.<\/li>\n\n\n\n<li>Optimalni unos valina jo\u0161 nije utvr\u0111en.<\/li>\n\n\n\n<li>Obi\u010dno je dovoljan ukupni dnevni unos BCAA (iz hrane i dodataka prehrani), a najvjerojatnije \u0107ete tako\u0111er zadovoljiti preporu\u010dene vrijednosti za leucin, izoleucin i valin.\n<\/li>\n\n\n\n<li>U jednoj porciji dodatka trebali biste uzeti 5-10 g BCAA.<\/li>\n\n\n\n<li><strong>Uzimanje BCAA idealno je prije ili tijekom vje\u017ebanja za nadoknadu energije i za\u0161titu mi\u0161i\u0107a ili nakon vje\u017ebanja<\/strong> kao dio napitka za oporavak.<\/li>\n\n\n\n<li>Tako\u0111er se mogu uzimati tijekom dana kako bi se pove\u0107ao ukupni dnevni unos ovih esencijalnih aminokiselina.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1124x749.jpg\" alt=\"Doziranje BCAA\" class=\"wp-image-489029\" title=\"Doziranje BCAA\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_uzimati_BCAA\"><\/span>Kako uzimati BCAA?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAA se mogu uzimati u nekoliko oblika:<\/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><a href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" class=\"ek-link\">U obliku praha<\/a><\/strong>: <strong>Sve \u0161to trebate u\u010diniti je otopiti ga u malo vode.<\/strong> \u010cesto je aromatiziran jer \u010diste BCAA imaju gorak okus. Ovaj oblik je prikladan za konzumaciju tijekom treninga ili kao na\u010din diverzifikacije unosa teku\u0107ine tijekom dana.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa-lizin-900-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tablete<\/strong><\/a><strong>: <\/strong><span style=\"font-size: 1rem;\">Uzmite ih prije ili poslije treninga ili bilo kada tijekom dana.&nbsp; Uvijek ih uzimajte s dovoljnom koli\u010dinom vode.<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ready-to-Drink (RTD) napitci<\/strong><\/a><strong>: <\/strong><span style=\"font-size: 1rem;\">Ova pi\u0107a u <strong>limenkama<\/strong> \u010desto sadr\u017ee kofein, odabrane vitamine ili minerale. Idealni su prije treninga kada vam je potreban poticaj energije. Postoje i opcije <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bez kofeina<\/a>&nbsp;koje se mogu konzumirati \u010dak i nave\u010der.<\/span><\/li>\n\n\n\n<li><strong>Kompleksni aminokiselinski proizvodi:<\/strong> BCAA se tako\u0111er mogu nadopuniti opse\u017enijim proizvodima koji sadr\u017ee svih <strong>9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">esencijalnih aminokiselina<\/a>.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Omjeri_BCAA_u_dodacima_prehrani\"><\/span>Omjeri BCAA u dodacima prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste prije uzimali BCAA, mo\u017eda ste primijetili da je na pakiranju nazna\u010den omjer, poput 4:1:1 ili 2:1:1. Me\u0111utim, tako\u0111er mo\u017eete nai\u0107i na vrijednosti poput 10:1:1 ili \u010dak 20:1:1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj omjer pokazuje <strong>udio pojedina\u010dnih BCAA prisutnih u dodatku<\/strong> \u2013 leucin : izoleucin : valin. S obzirom da leucin ima najzna\u010dajniji anaboli\u010dki u\u010dinak, logi\u010dno je da on prevladava u proizvodu.<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa-1500-lizin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">2:1:1<\/a>,<\/strong> koji je, prema studijama, najopse\u017eniji u smislu podr\u017eavanja rasta mi\u0161i\u0107a, pru\u017eanja energije i smanjenja umora. <span style=\"color: #ff6600;\">[22]<\/span><\/li>\n\n\n\n<li>Me\u0111utim, \u010dak ni omjeri poput 3:1:1 ili 4:1:1 ne\u0107e vas odvesti u krivom smjeru ako je va\u0161 primarni cilj maksimiziranje mi\u0161i\u0107nog rasta.<\/li>\n\n\n\n<li>Vi\u0161i sadr\u017eaj leucina, poput 20:1:1, ne nudi nikakvu dodanu vrijednost prema trenutnim studijama i mo\u017eda ne\u0107e biti tako u\u010dinkovit kao, na primjer, 2:1:1.<\/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\/08\/image00020-1124x750.jpeg\" alt=\"BCAA uporaba\" class=\"wp-image-488989\" style=\"width:843px;height:563px\" title=\"BCAA uporaba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-2048x1367.jpeg 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=\"Tko_bi_trebao_koristiti_BCAA\"><\/span>Tko bi trebao koristiti BCAA?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suplementacija BCAA ima najvi\u0161e smisla <strong>za ljude koji ih ne unose dovoljno prehranom.<\/strong> To uklju\u010duje <strong>vegetarijance, vegane<\/strong> i ostale koji ograni\u010davaju ili izbacuju \u017eivotinjske proizvode bogate BCAA. Dodaci im mogu pomo\u0107i da pove\u0107aju kvalitetu aminokiselina u svojoj prehrani.<\/li>\n\n\n\n<li>Sli\u010dno tome, <strong>mogu biti vrlo korisni sporta\u0161ima<\/strong>&nbsp;kao \u0161to su <strong>bodybuilderi, fitness natjecatelji, trka\u010di izdr\u017eljivosti, biciklisti i drugi<\/strong> aktivni pojedinci koji <strong>prirodno imaju ve\u0107e potrebe za esencijalnim aminokiselinama<\/strong> potrebnim za oporavak mi\u0161i\u0107a.<\/li>\n\n\n\n<li>\u0160tovi\u0161e, <strong>oni na dijeti<\/strong> koji intenzivno vje\u017ebaju i \u017eele odr\u017eati maksimalnu mi\u0161i\u0107nu masu tako\u0111er mogu imati koristi od suplementacije BCAA.<\/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 ste potpuno isklju\u010dili \u017eivotinjske proizvode iz prehrane i zanima vas koji bi vam hranjivi sastojci mogli nedostajati, o njima mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" style=\"background-color: #ffffff; font-size: 1rem;\" 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><span class=\"Y2IQFc\" lang=\"hr\">Koji nutrijenti naj\u010de\u0161\u0107e nedostaju u veganskoj prehrani i kako ih nadoknaditi?<\/span><\/strong><\/a>\n<\/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=\"Nuspojave_BCAA\"><\/span>Nuspojave BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Valin, leucin i izoleucin su aminokiseline koje se nalaze u uobi\u010dajenoj hrani i tako\u0111er su dio ljudskog tijela. To su potpuno prirodne tvari koje tijelo poznaje i koje se lako metaboliziraju. U redovitoj dozi<strong> ne uzrokuju \u0161tetne u\u010dinke kod zdravih osoba<\/strong>. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAA se svakako ne mogu smatrati \u010dudesnim dodatkom koji \u0107e vi\u0161estruko pove\u0107ati va\u0161e rezultate preko no\u0107i. Me\u0111utim, oni definitivno ne spadaju u kantu. Mogu vam pomo\u0107i da postignete <strong>bolje rezultate u dobivanju mi\u0161i\u0107ne mase, trenirate ja\u010de, odgodite umor tijekom vje\u017ebanja ili smanjite bol u napregnutim mi\u0161i\u0107ima.<\/strong> Tijekom mr\u0161avljenja mogu pridonijeti za\u0161titi mi\u0161i\u0107ne mase od sagorijevanja za energiju. Ako su ovo va\u0161i ciljevi, izvori hrane bogati ovim aminokiselinama ili dodaci BCAA svakako bi trebali biti dio va\u0161e dnevne prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo i zanimljivo iz ovog \u010dlanka? Ne zaboravite to podijeliti sa svojim prijateljima.<\/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\/bcaa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\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\/eaa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEAA\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>BCAA su me\u0111u najpopularnijim dodacima prehrani me\u0111u sporta\u0161ima. Uzimaju se s ciljem potpore rastu mi\u0161i\u0107a, oporavku, ali i tijekom mr\u0161avljenja. U \u010dlanku \u0107emo otkriti njihove najva\u017enije u\u010dinke i preporu\u010deni unos.<\/p>\n","protected":false},"author":129,"featured_media":488864,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6212,6500,7184,7208],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-494233","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-aminokiseline-hr","9":"tag-dodaci-prehrani-hr","10":"tag-rast-misicne-mase-hr","11":"tag-regeneracija-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>BCAA: kakav utjecaj imaju na rast mi\u0161i\u0107a, sportske performanse i koji je preporu\u010deni unos? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to su BCAA? Njihovi u\u010dinci, vrijeme uporabe, doziranje, oblici, izvori i njihov utjecaj na gubitak te\u017eine, rast i odr\u017eavanje mi\u0161i\u0107a te oporavak.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/bcaa-i-njihov-ucinak-na-tijelo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BCAA: kakav utjecaj imaju na rast mi\u0161i\u0107a, sportske performanse i koji je preporu\u010deni unos? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0160to su BCAA? 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