{"id":496318,"date":"2023-10-21T18:43:59","date_gmt":"2023-10-21T16:43:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=496318"},"modified":"2025-11-10T16:16:48","modified_gmt":"2025-11-10T15:16:48","slug":"kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/","title":{"rendered":"Koliko proteina trebate jesti za rast mi\u0161i\u0107a, mr\u0161avljenje, izdr\u017eljivost ili u trudno\u0107i?"},"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\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Zasto_su_proteini_vazni\" title=\"Za\u0161to su proteini va\u017eni?\">Za\u0161to su proteini va\u017eni?<\/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\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Koliko_proteina_trebate_konzumirati\" title=\"Koliko proteina trebate konzumirati?\">Koliko proteina trebate konzumirati?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Koliko_proteina_trebate_konzumirati-2\" title=\"Koliko proteina trebate konzumirati?\">Koliko proteina trebate konzumirati?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Kako_podijeliti_unos_proteina_tijekom_dana\" title=\"Kako podijeliti unos proteina tijekom dana?\">Kako podijeliti unos proteina tijekom dana?<\/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\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Koliko_proteina_trebate_konzumirati_u_jednoj_porciji\" title=\"Koliko proteina trebate konzumirati u jednoj porciji?\">Koliko proteina trebate konzumirati u jednoj porciji?<\/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\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Unos_proteina_tijekom_cijelog_dana\" title=\"Unos proteina tijekom cijelog dana\">Unos proteina tijekom cijelog dana<\/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\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Moze_li_visok_unos_proteina_biti_stetan\" title=\"Mo\u017ee li visok unos proteina biti \u0161tetan?\">Mo\u017ee li visok unos proteina biti \u0161tetan?<\/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\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Kako_olaksati_unos_proteina_Iskoristite_snagu_proteina\" title=\"Kako olak\u0161ati unos proteina? Iskoristite snagu proteina\">Kako olak\u0161ati unos proteina? Iskoristite snagu proteina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Proteini_i_njihova_upotreba_za_sportase_i_nesportase\" title=\"Proteini i njihova upotreba za sporta\u0161e i nesporta\u0161e\">Proteini i njihova upotreba za sporta\u0161e i nesporta\u0161e<\/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\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Posljednjih godina sve se vi\u0161e govori o va\u017enosti proteina. Oni vi\u0161e nisu samo domena sporta\u0161a koji \u017eele dobiti mi\u0161i\u0107e. Hranu <strong>s oznakom &#8220;proteini&#8221;<\/strong> mo\u017eemo prona\u0107i prakti\u010dki svugdje \u2013 u supermarketima, u teretani i na benzinskoj postaji. Ali znate li koliko biste proteina trebali jesti da pokrijete potrebe svog tijela? Ne postoji univerzalna vrijednost koja vrijedi za sve. Malo je kompliciranije od toga. Ali ne brinite se, u dana\u0161njem \u0107emo vam \u010dlanku pomo\u0107i da otkrijete koji je unos proteina najbolji za vas, kad ih jesti i koji izvori nikako ne bi trebali nedostajati u va\u0161oj prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U na\u0161em \u0107ete \u010dlanku \u010ditati o unosu proteina u sljede\u0107im slu\u010dajevima:<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#neaktivan-nacin-zivota\" style=\"border-radius:0px\">Neaktivan na\u010din \u017eivota<\/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=\"#rast-misica\" style=\"border-radius:1px\">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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mrsavljenje\" style=\"border-radius:0px\">Mr\u0161avljenje<\/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=\"#mrsavljenje-i-rast-misica\" style=\"border-radius:0px\">Istovremeno mr\u0161avljenje i pove\u0107anje 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=\"#sportovi-izdrzljivosti\" style=\"border-radius:0px\">Sportovi izdr\u017eljivosti<\/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<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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#trudnoca\" style=\"border-radius:0px\">Trudno\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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#dojenje\" style=\"border-radius:0px\">Dojenje<\/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=\"#starost\" style=\"border-radius:0px\">Starost<\/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=\"#veganstvo\" style=\"border-radius:0px\">Veganstvo<\/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=\"Zasto_su_proteini_vazni\"><\/span>Za\u0161to su proteini va\u017eni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to se pozabavimo odre\u0111enim koli\u010dinama i izvorima, dobra je ideja zapo\u010deti s obja\u0161njenjem <strong>za\u0161to su toliko va\u017eni.<\/strong> Proteini su jedan od glavnih makronutrijenata koji su potrebni va\u0161em tijelu da bi pravilno funkcioniralo. Osnovni su gra\u0111evni blokovi mi\u0161i\u0107a, ali i drugih tkiva u tijelu kao \u0161to su kosti, ko\u017ea, tetive i ligamenti. Me\u0111utim, tako\u0111er su uklju\u010deni u proizvodnju energije unutar stanica, biokemijske reakcije u tijelu, <strong>prijenos informacija i hranjivih tvari, a va\u0161 imunolo\u0161ki sustav ne bi mogao bez njih.<\/strong> Nedostatak je, me\u0111utim, to \u0161to u tijelu nemate zalihe za hitne slu\u010dajeve koje biste iskoristili kad je to potrebno. A kad tijelo posegne u svoje zalihe, op\u0107enito <strong>gubite mi\u0161i\u0107e<\/strong> (mi\u0161i\u0107ni protein), \u0161to ne \u017eelite da se dogodi. Stoga je va\u017eno da ih <strong>uklju\u010dujete redovito u svoju prehranu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ne brinite se, pomo\u0107i \u0107emo vam odrediti <strong>koliko biste proteina trebali imati na svom tanjuru<\/strong> svaki dan kako bi va\u0161e tijelo radilo poput sata. Pokazat \u0107emo vam koja bi bila optimalna koli\u010dina za sporta\u0161a snage od 100 kg i koliko bi trebao jesti jogi od 50 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_proteina_trebate_konzumirati\"><\/span>Koliko proteina trebate konzumirati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ne postoji jedna magi\u010dna vrijednost<\/strong> koja je univerzalna i primjenjiva na sve. Svaka je osoba individualna, s razli\u010ditim potrebama, posebno zbog razlika u gra\u0111i tijela, tjelesnoj te\u017eini, dobi, fizi\u010dkoj aktivnosti ili ciljevima. Stoga \u0107emo vam u ovom \u010dlanku pomo\u0107i da odredite najbolji unos proteina za sebe.<\/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>Tra\u017eite li opse\u017ean \u010dlanak o proteinima koji vam govori sve \u0161to trebate znati o njihovoj funkciji i va\u017enosti? Prona\u0107i \u0107ete ga upravo ovdje: <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: njihove funkcije u tijelu, preporu\u010deni unos, izvori iz hrane i opasnosti od nedostatka.<\/strong><\/a><\/li>\n\n\n\n<li>A mo\u017eete si pomo\u0107i <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 kalkulatorom unosa energije i makronutrijenata<\/strong><\/a>&nbsp;koji radi komplicirane izra\u010dune za vas.<\/li>\n\n\n\n<li>Cilj na\u0161eg \u010dlanka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo<\/strong><\/a>&nbsp;pomo\u0107i \u0107e vam osmisliti optimalnu prehranu.<\/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\" id=\"neaktivan-nacin-zivota\">Koja je op\u0107a preporuka za osnovni unos proteina?<\/h3>\n\n\n\n<p>Prema op\u0107im smjernicama, <strong>minimalni je unos proteina 0,8 g po kg\/TT (tjelesne te\u017eine).<\/strong> Me\u0111utim, ta bi koli\u010dina mogla biti dovoljna za osobu sa sjedila\u010dkim na\u010dinom \u017eivota koja se ne kre\u0107e puno, ne bavi se sportom i ne \u017eeli smr\u0161avjeti ili dobiti mi\u0161i\u0107e. No, \u010dak i za one koji vode sjedila\u010dki na\u010din \u017eivota, \u010dini se prikladnijim<strong> konzumirati 1 g proteina po kg\/TT, \u0161to je 70 g proteina za prosje\u010dnu osobu od 70 kg.<\/strong> Ipak, prema raznim izvorima, \u010dini se da bi \u010dak i za osobe koje potpuno sjede bilo optimalno pove\u0107ati njihov unos. A aktivne osobe imaju ve\u0107e potrebe za proteinima. <span style=\"color: #ff6600\">[1-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-misica\">Koliko proteina trebate konzumirati ako \u017eelite pove\u0107ati mi\u0161i\u0107nu masu?<\/h3>\n\n\n\n<p>Proteini u na\u0161em tijelu podlije\u017eu stalnom <strong>formiranju (anabolizmu) i razgradnji (katabolizmu).<\/strong> Tako se odr\u017eava recikliranje i red. U mi\u0161i\u0107ima se ti procesi nazivaju <strong>MPS (Muscle Protein Synthesis),<\/strong> \u0161to je stvaranje mi\u0161i\u0107nih proteina, i <strong>MPB (Muscle Protein Breakdown)<\/strong>, ili razgradnja mi\u0161i\u0107nih proteina. Ako \u017eelimo izgraditi mi\u0161i\u0107nu masu, klju\u010dno je da MPS dominira izme\u0111u tih procesa, a <strong>dovoljan unos proteina<\/strong> pomo\u0107i \u0107e u tome. U protivnom postoji opasnost od njihove razgradnje, \u0161to je no\u0107na mora svih sporta\u0161a koji treniraju snagu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se oslonite na osnovne preporuke dopunjene novijim spoznajama, do\u0107i \u0107ete do zaklju\u010dka da bi unos proteina <strong>trebao biti u rasponu od 1,4 do 2,2 g po kg\/TT<\/strong> prilikom dobivanja mi\u0161i\u0107a. Ovisno o razini aktivnosti (volumen, intenzitet), optimalno je dr\u017eati se donje ili <strong>gornje granice navedenog raspona.<\/strong> \u0160to ste aktivniji, to bi unos trebao biti ve\u0107i. Protein je osnovni gra\u0111evni element mi\u0161i\u0107a i <strong>omogu\u0107uje im rast i ja\u010danje,<\/strong> \u0161to cijene oni koji redovito vje\u017ebaju u teretani. <span style=\"color: #ff6600\">[1-5]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raspon od <strong>1,4 do 2,2 g proteina po kg\/TT s obzirom na sportsku prehranu<\/strong> bio bi optimalan, na primjer, za one koji se bave timskim sportovima kao \u0161to su nogomet, hokej, ko\u0161arka itd. Oni tako\u0111er imaju trening snage kao dio svog sportskog treninga, koji \u0107e im pomo\u0107i da izgrade mi\u0161i\u0107e, u\u010dvrste svoje tijelo, bolje podnose konkurenciju i op\u0107enito pobolj\u0161aju rezultate u sportu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez obzira na to udarate li loptu, pucate na gol ili di\u017eete utege, ne\u0107ete pogrije\u0161iti ako se <strong>pridr\u017eavate prosje\u010dnog unosa proteina od 2 g po kg\/TT.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to \u0107e vam pomo\u0107i da sigurno dobijete mi\u0161i\u0107e? Otkrijte na\u010dela prehrane za rast mi\u0161i\u0107a u na\u0161em \u010dlanku <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 treningu za maksimalan rast mi\u0161i\u0107a.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812.png\" alt=\"Koliko proteina trebate jesti ako \u017eelite dobiti mi\u0161i\u0107e?\" class=\"wp-image-492941\" title=\"Koliko proteina trebate jesti ako \u017eelite dobiti mi\u0161i\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081000.812-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"mrsavljenje\">Koliko proteina trebate jesti ako imate normalnu te\u017einu i \u017eelite izgubiti % masti?<\/h3>\n\n\n\n<p>Ve\u0107i unos proteina tako\u0111er \u0107e pomo\u0107i u mr\u0161avljenju. Va\u0161 \u0107e cilj biti do\u0107i u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a>, tijekom kojeg proteini mogu pomo\u0107i <strong>za\u0161tititi mi\u0161i\u0107nu masu<\/strong> od sagorijevanja za energiju. To \u0107e omogu\u0107iti va\u0161em tijelu da se prvenstveno rije\u0161i masno\u0107e. Uz to, dovoljan unos proteina <strong>pomo\u0107i \u0107e u obuzdavanju gladi i \u017eudnje za hranom, a vi \u0107ete se osje\u0107ati sitijima i zadovoljnijima nakon takve hrane.<\/strong> <span style=\"color: #ff6600\">[6-9]<\/span><\/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>Ako \u017eelite smr\u0161avjeti, ali ne vje\u017ebate, mo\u017eete se pridr\u017eavati unosa proteina od<strong> 1,2 do 1,8 g proteina po kg\/TT.<\/strong><\/li>\n\n\n\n<li>U slu\u010daju da odlu\u010dite po\u010deti vje\u017ebati, a niste pretili, raspon od <strong>1,6 do 2,4 g po kg\/TT<\/strong> bio bi pravi izbor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neki izvori \u010dak spominju da sporta\u0161i koji imaju napornije treninge snage i poku\u0161avaju izgubiti mali <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">postotak masti<\/a> (npr. sporta\u0161i na dijeti) mogu <strong>pomaknuti svoj unos proteina na raspon od 2,3 do 3,1 g proteina po kg dijelova tijela bez masno\u0107e<\/strong> (na\u0161a ukupna te\u017eina nakon oduzimanja te\u017eine masnog tkiva). <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/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>Opet, ne\u0107ete pogrije\u0161iti s mr\u0161avljenjem ako se dr\u017eite unosa od 2 g proteina po kg\/TT.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28683,28936,6939,404,67708,5012,5598,67804,49360,28689\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko proteina trebate jesti ako imate prekomjernu te\u017einu ili ste pretili i \u017eelite smr\u0161avjeti?<\/h3>\n\n\n\n<p>Me\u0111utim, druk\u010dije je s <strong>mr\u0161avljenjem kod osoba s prekomjernom tjelesnom te\u017einom ili pretilo\u0161\u0107u<\/strong>, koja je objektivno uzrokovana prekomjernom koli\u010dinom masnog tkiva. Ne \u017eele ga nepotrebno pove\u0107ati, stoga se preporu\u010duje ra\u010dunati na unos proteina za &#8220;idealnu&#8221; te\u017einu, koja bi trebala biti pri BMI-u od 25. To naj\u010de\u0161\u0107e odgovara unosu izme\u0111u <strong>1,2 i 1,5 g po kg\/TT.<\/strong> <strong>Na\u0161<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bmi-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkulator BMI-a<\/strong><\/a>&nbsp;<strong>pomo\u0107i \u0107e vam odrediti vrijednosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako se ne \u017eelite brinuti o brojevima, na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/4-savjeta-za-izbacivanje-masti-bez-brojanja-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo smr\u0161avjeti bez brojanja kalorija<\/strong><\/a>&nbsp;mo\u017ee pojednostaviti va\u0161e mr\u0161avljenje.<\/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=\"mrsavljenje-i-rast-misica\">Koliko proteina trebate jesti ako \u017eelite izgubiti % masti i dobiti mi\u0161i\u0107nu masu u isto vrijeme?<\/h3>\n\n\n\n<p>Mo\u017eda ste \u010duli da morate odabrati \u017eelite li <strong>dobiti mi\u0161i\u0107e ili smr\u0161avjeti.<\/strong> U pravilu, to je idealan i naju\u010dinkovitiji scenarij, ali ni\u0161ta nije nemogu\u0107e. Pokazuje to, primjerice, istra\u017eivanje provedeno na natjecateljicama u bikini fitnessu na treninzima prije natjecanja. Od 27 djevojaka koje su se pridr\u017eavale kalorijskog deficita od pribli\u017eno 23 % i uklju\u010divale i trening snage i kardio trening 5 puta tjedno, <strong>njih 6 uspjelo je dobiti odre\u0111enu koli\u010dinu mi\u0161i\u0107ne mase i izgubiti masno tkivo<\/strong> u isto vrijeme. Neke od ostalih uspjele su odr\u017eati mi\u0161i\u0107e koje su izgradile, \u0161to se tako\u0111er smatra uspjehom. U tom slu\u010daju, me\u0111utim, bilo je potrebno imati precizno prilago\u0111en plan prehrane i treninga. Od \u010dimbenika koji se ne mogu kontrolirati, mo\u017eemo spomenuti da je genetika tako\u0111er imala ulogu u njihovom kona\u010dnom uspjehu. <strong>Njihov unos proteina kretao se od 2,9 do 3,2 g po kg\/TT.<\/strong> <span style=\"color: #ff6600\">[32-33]<\/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, vi\u0161e nas zanima <strong>mr\u0161avljenje i dobivanje mi\u0161i\u0107a kod po\u010detnika.<\/strong> Rezultati istra\u017eivanja provedenog na mladi\u0107ima \u010diji je <strong>BMI grani\u010dio s pretilo\u0161\u0107u<\/strong> pomo\u0107i \u0107e nam u tome. Od njih je zatra\u017eeno da vje\u017ebaju 6 puta tjedno tijekom 4 tjedna (kombinacija kardio vje\u017ebi i treninga snage), a za to im je bio odre\u0111en kalorijski deficit od 40 %.<\/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>Grupa 1, s unosom proteina od 1,2 g po kg\/TT, <strong>odr\u017eala je mi\u0161i\u0107nu masu<\/strong> i izgubila prosje\u010dno 3,5 kg masti<\/li>\n\n\n\n<li>Grupa 2, s unosom proteina od 2,4 g po kg\/TT (uklju\u010duju\u0107i unos proteina sirutke nakon treninga), izgubila je prosje\u010dno 4,8 kg masti i<strong> dobila 1,2 kg mi\u0161i\u0107a<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidimo, po\u010detnicima koji imaju ve\u0107i postotak masti i zbog toga po\u010dinju s ve\u0107om te\u017einom, bit \u0107e lak\u0161e izgubiti masno tkivo i istovremeno dobiti mi\u0161i\u0107e. \u010cak i u tom slu\u010daju, <strong>optimalni unos proteina mo\u017ee biti otprilike 2 g po kg\/TT.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako poku\u0161avate smr\u0161avjeti, savjetovat \u0107emo vam koje proteine odabrati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-proteinski-prah-za-mrsavljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolje proteine za mr\u0161avljenje? <\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sportovi-izdrzljivosti\">Koliko proteina trebate jesti ako ste sporta\u0161 izdr\u017eljivosti?<\/h3>\n\n\n\n<p>Sporta\u0161i izdr\u017eljivosti, koji treniraju u prosjeku 3 puta tjedno, trebaju proteine za <strong>popravak o\u0161te\u0107enih mi\u0161i\u0107a,<\/strong> koji, me\u0111utim, nisu tako veliki kao kod sporta\u0161a snage. Osim toga, sporta\u0161ima izdr\u017eljivosti nije potrebno toliko za<strong> poticanje stvaranja novih mi\u0161i\u0107nih vlakana<\/strong> kao sporta\u0161ima snage, kod kojih je prioritet pove\u0107anje snage i volumena mi\u0161i\u0107a. Za sporta\u0161e izdr\u017eljivosti, prekomjerne koli\u010dine mi\u0161i\u0107a bile bi ve\u0107a smetnja. Mi\u0161i\u0107i tro\u0161e energiju, ali sporta\u0161 izdr\u017eljivosti treba ih za izvedbu.<\/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>Stoga, ako se bavite sportovima izdr\u017eljivosti i tr\u010dite 2 puta tjedno, mo\u017eete se sna\u0107i s prosje\u010dnim unosom od <strong>1,2 do 1,5 g po kg\/TT.<\/strong><\/li>\n\n\n\n<li>Ako vi\u0161e trenirate, bilo bi idealno da bude izme\u0111u<strong> 1,2 i 2 g po kg\/TT.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Taj vi\u0161i raspon tako\u0111er je idealan ako se bavite sportovima izdr\u017eljivosti, imate normalnu te\u017einu ili \u017eelite izgubiti masno\u0107u. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[10]<\/span><\/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 pobolj\u0161ati svoju izdr\u017eljivost, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i ostale sportove izdr\u017eljivosti.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310.png\" alt=\"Koliko proteina trebate jesti ako ste sporta\u0161 izdr\u017eljivosti?\" class=\"wp-image-492957\" title=\"Koliko proteina trebate jesti ako ste sporta\u0161 izdr\u017eljivosti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Navrh-bez-nazvu-2023-09-02T081134.310-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"trudnoca\">Koliko proteina trebaju konzumirati trudnice?<\/h3>\n\n\n\n<p>Protein je <strong>osnovni gra\u0111evni blok mi\u0161i\u0107a<\/strong>, ali i stanica u va\u0161em tijelu. Osim toga, tijekom trudno\u0107e \u017eensko tijelo radi na stvaranju drugog organizma, za koji opet treba &#8220;materijal&#8221; i energiju. Prema preporukama DACH-a (Dru\u0161tva za nutricionizam njema\u010dkog govornog podru\u010dja), <strong>nije potrebno pove\u0107avati unos proteina tijekom prvog tromjese\u010dja.<\/strong> U 2. i 3. tromjese\u010dju preporu\u010duje se pove\u0107ati unos proteina za otprilike <strong>20 g dnevno.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[28]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dojenje\">Koliko proteina trebaju konzumirati dojilje?<\/h3>\n\n\n\n<p>\u010cak i tijekom dojenja potrebno je osigurati<strong> dovoljan unos svih makronutrijenata, uklju\u010duju\u0107i proteine.<\/strong> Proizvodnja maj\u010dinog mlijeka (laktacija) slo\u017een je proces koji pove\u0107ava maj\u010dinu potro\u0161nju energije. Zabilje\u017eeno je da to mo\u017ee iznositi \u010dak <strong>500 kcal dnevno.<\/strong> U idealnom slu\u010daju, unos proteina trebao bi se odr\u017eavati na otprilike <strong>1,5 g po kg\/TT<\/strong> tijekom dojenja. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[6]<\/span> [11-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"starost\">Koliko bi proteina trebale jesti starije osobe?<\/h3>\n\n\n\n<p><strong>S godinama se koli\u010dina mi\u0161i\u0107ne mase u tijelu prirodno smanjuje.<\/strong> Taj fenomen poznat je kao sarkopenija (gubitak mi\u0161i\u0107ne mase). Osim toga, starije tijelo ne\u0161to te\u017ee probavlja proteine. Stoga se savjetuje dovoljno jesti i vje\u017ebati kako bi se gubitak mi\u0161i\u0107ne mase \u0161to vi\u0161e usporio. <strong>Proteini tako\u0111er poma\u017eu<\/strong> <strong>u odr\u017eavanju zdravih kostiju.<\/strong> Dakle, dovoljne koli\u010dine proteina u prehrani tako\u0111er mogu donekle pomo\u0107i u sprje\u010davanju <strong>osteoporoze (stanjivanja kostiju). <\/strong> Dakle, op\u0107enito, unos proteina za starije osobe trebao bi biti u rasponu od 1 do 2 g po kg\/TT, ovisno o tome \u0161to im je cilj. Odgovaraju\u0107i unos proteina jedan je od \u010dimbenika za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdravo starenje<\/strong><\/a>. <span style=\"color: #ff6600\">[6,14,15]<\/span><\/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>Zdrava starija osoba koja vodi sjedila\u010dki na\u010din \u017eivota trebala bi dnevno unositi 1 \u2013 1,2 g po kg tjelesne te\u017eine.<\/strong><\/li>\n\n\n\n<li><strong>Starija osoba s dugotrajnom bole\u0161\u0107u trebala bi dnevno unositi 1,2 \u2013 1,5 g po kg tjelesne te\u017eine.<\/strong><\/li>\n\n\n\n<li><strong>Starija osoba koja \u017eeli smr\u0161avjeti<\/strong> trebala bi dnevno unositi <strong>1,5 \u2013 2,2 g po kg tjelesne te\u017eine.<\/strong><\/li>\n\n\n\n<li><strong>Starija osoba koja \u017eeli izgraditi mi\u0161i\u0107nu masu<\/strong> trebala bi dnevno unositi <strong>1,7 \u2013 2,0 g po kg tjelesne te\u017eine.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporu\u010duje se konzultirati se s lije\u010dnikom za unos proteina iznad 1,5 g po kg\/TT. U\u010destalost poreme\u0107aja rada bubrega puno je ve\u0107a kod starijih osoba, a prekomjerni unos proteina mogao bi nepotrebno pogor\u0161ati taj zdravstveni problem.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1124x736.jpg\" alt=\"Koliko proteina trebaju konzumirati starije osobe?\" class=\"wp-image-492973\" title=\"Koliko proteina trebaju konzumirati starije osobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1124x736.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1494112834-2048x1340.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"veganstvo\">Koliko proteina trebaju konzumirati vegani?<\/h3>\n\n\n\n<p>Op\u0107e preporuke za unos proteina mogu malo varirati za vegane. Op\u0107enito, biljni izvori proteina imaju<strong> otprilike 1\/4 manje esencijalnih aminokiselina, koje nisu u optimalnom omjeru.<\/strong> Osim toga, biljni proteini te\u017ee se apsorbiraju, \u0161to je uglavnom zbog njihovog antinutritivnog sadr\u017eaja. <strong>Stoga bi unos proteina kod vegana trebao biti otprilike 20 % ve\u0107i<\/strong> nego kod osoba koje konzumiraju \u017eivotinjske proizvode. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><span style=\"color: #ff6600;\">[29]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako najbolje iskoristiti biljne izvore proteina?<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Isprobajte<\/strong> <a href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probiotike<\/strong><\/a>. Oni \u0107e op\u0107enito pomo\u0107i pove\u0107ati iskoristivost biljnih proteina.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[17]<\/span><\/span><\/li>\n\n\n\n<li><strong>Pove\u0107ajte unos proteina za otprilike 1\/4.<\/strong> Ako uzimate 30 g proteina sirutke, nemojte se bojati pove\u0107ati koli\u010dinu porcije na 40 g.<\/li>\n\n\n\n<li><strong>Kombinirajte razli\u010dite izvore proteina.<\/strong> U idealnom slu\u010daju, upotrijebite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">izvore iz mahunarki zajedno sa \u017eitaricama ili \u010dak sojom<\/a>.<\/li>\n\n\n\n<li><strong>Esencijalne<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>aminokiseline<\/strong><\/a> <strong>bez dodataka<\/strong> odvojeno u obliku dodataka. Neki biljni izvori proteina nedovoljno su zastupljeni u odre\u0111enim aminokiselinama (koje se nazivaju ograni\u010davaju\u0107im aminokiselinama). U \u017eitaricama, <strong>ograni\u010davaju\u0107a je aminokiselina lizin,<\/strong> u mahunarkama metionin. Op\u0107enito, leucin tako\u0111er mo\u017ee biti nedovoljno zastupljen u veganskoj prehrani. Me\u0111utim, mo\u017eete tako\u0111er nadopuniti te aminokiseline dodacima prehrani kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-metionin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">L-metionin<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">L-leucin<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-lizin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">L-lizin<\/a> sami za sebe. Mo\u017eete olak\u0161ati njihov unos izravno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mje\u0161avinom EAA-ova<\/a>, koja sadr\u017ei sve esencijalne aminokiseline, a tako\u0111er je prikladna za vegane.<\/li>\n<\/ol>\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>Ako \u017eelite saznati vi\u0161e o biljnim proteinima, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-biljni-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati savr\u0161en proteinski prah na biljnoj bazi?<\/strong><\/a><\/li>\n\n\n\n<li>Za savjete o drugim biljnim izvorima proteina pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu? <\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"739\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan.jpg\" alt=\"Koliko proteina trebaju konzumirati vegani?\" class=\"wp-image-492989\" title=\"Koliko proteina trebaju konzumirati vegani?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_5349-vegan-400x263.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_proteina_trebate_konzumirati-2\"><\/span>Koliko proteina trebate konzumirati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Radi ve\u0107e jasno\u0107e, u ovoj \u0107ete tablici tako\u0111er prona\u0107i sve va\u017ene vrijednosti. Shvatite ih kao smjernice temeljene na znanstvenim istra\u017eivanjima i isprobajte sami koliko \u0107e vam proteina biti prikladno. <span style=\"color: #ff6600\">[1-5][27-28]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Populacija<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Unos proteina u g po kg\/TT dnevno<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Prosje\u010dna populacija sa sjedila\u010dkim na\u010dinom \u017eivota<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 \u2013 1 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporta\u0161i koji treniraju snagu i grade mi\u0161i\u0107e<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 \u2013 2,2 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporta\u0161i izdr\u017eljivosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 2 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporta\u0161i u timskim sportovima<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 \u2013 1,7 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rekreativni sporta\u0161i normalne te\u017eine koji \u017eele izgubiti masno tkivo<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 \u2013 2,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporta\u0161i snage koji poku\u0161avaju posti\u0107i nizak postotak tjelesne masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 \u2013 3,1 g proteina po kg tjelesne mase bez masti<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Osobe s prekomjernom te\u017einom ili pretilosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dojilje<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trudnice<\/td><td class=\"has-text-align-center\" data-align=\"center\">u 2. i 3. tromjese\u010dju pove\u0107ati unos za 20 g dnevno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tijekom oporavka nakon ozljede<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Starije osobe sa sjedila\u010dkim na\u010dinom \u017eivota<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 1,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Starije osobe s dugotrajnom bole\u0161\u0107u<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Starije osobe na dijeti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 \u2013 2,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Starije osobe koje \u017eele dobiti mi\u0161i\u0107e<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 \u2013 2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_podijeliti_unos_proteina_tijekom_dana\"><\/span>Kako podijeliti unos proteina tijekom dana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to utvrdite optimalni unos proteina, trebate ga rasporediti na <strong>nekoliko porcija dnevno.<\/strong> Broj porcija ovisi o vama, ali u kona\u010dnici se ra\u010duna <strong>koliko \u0107ete pojesti u danu<\/strong>. Me\u0111utim, ako biste pokrili cijeli dnevni unos proteina u jednom obroku, vjerojatno biste imali problema i ne biste se osje\u0107ali dobro. Kao \u0161to je gore spomenuto, <strong>nemate spremnik proteina u svom tijelu<\/strong> koji biste mogli iskoristiti kad vam zatreba. Stoga je sa stajali\u0161ta poticanja stvaranja novih proteina idealno pojesti dnevni unos u nekoliko manjih obroka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za po\u010detak, postoji jednostavna lekcija koju treba zapamtiti \u2013 \u0161to je ve\u0107i va\u0161 unos proteina, to <strong>trebate imati vi\u0161e porcija dnevno<\/strong> kako biste ga maksimalno iskoristili i pribli\u017eili se svom cilju. Vitka djevojka koja \u017eivi sjedila\u010dkim na\u010dinom \u017eivota mo\u017ee lako zadovoljiti svoje dnevne<strong> potrebe za proteinima u, recimo, 3 porcije dnevno.<\/strong> \u010cak je provedeno istra\u017eivanje na mladim \u017eenama i starijim osobama koje su \u017eivjele sjedila\u010dkim na\u010dinom \u017eivota i jele <strong>80 % dnevnog unosa proteina u jednom obroku.<\/strong> Rezultat? Nije imao negativan u\u010dinak na mi\u0161i\u0107nu masu. <span style=\"color: #ff6600\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali malo je druk\u010dije za aktivne ljude i sporta\u0161e, posebno one koji se bave snagom. <strong>Vi\u0161e porcija u razmaku od 3 do 5 sati<\/strong> bit \u0107e korisnije za njih u smislu rasta mi\u0161i\u0107a. To vas dovodi do zlatne sredine od 3 glavna obroka i 2 me\u0111uobroka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne znate u kojoj hrani prona\u0107i proteine? Za savjete o izvorima bogatim proteinima pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Namirnice koje olak\u0161avaju dodavanje proteina va\u0161oj prehrani.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_proteina_trebate_konzumirati_u_jednoj_porciji\"><\/span>Koliko proteina trebate konzumirati u jednoj porciji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veli\u010dine porcija proteina ovise o ukupnoj koli\u010dini koju biste trebali pojesti u danu, a tako\u0111er se razlikuju prema vrsti. <strong>Izvori proteina koji se sporije upijaju,<\/strong> kao \u0161to je <strong>kruta slo\u017eena hrana<\/strong>, ne oksidiraju toliko aminokiselina kao izvor energije, tako da mo\u017eete pojesti ve\u0107u porciju i tijelo \u0107e iskoristiti to u\u010dinkovito. U tom slu\u010daju, porcija mo\u017ee sadr\u017eavati samo <strong>0,4 \u2013 0,55 g proteina po kg\/TT.<\/strong> <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za izvore proteina koji se<strong> br\u017ee upijaju<\/strong>, kao \u0161to su visokokvalitetni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteini sirutke<\/a>, mo\u017eete se sna\u0107i s porcijom od <strong>0,3 do 0,4 g po kg\/TT.<\/strong> Me\u0111utim, ako \u017eelite izbje\u0107i komplicirane izra\u010dune, dr\u017eite se <strong>univerzalne preporuke od 20 do 40 g<\/strong> kompletnih proteina. Na primjer, jedna mjerica proteina spada u taj raspon. <span style=\"color: #ff6600\">[20-21]<\/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 proteina trebate jesti nakon treninga?<\/h3>\n\n\n\n<p>\u010cesto se smatra da je najva\u017enija porcija proteina ona koju <strong>konzumirate nakon vje\u017ebanja.<\/strong> To je zato \u0161to poma\u017ee u u\u010dinkovitom oporavku mi\u0161i\u0107a o\u0161te\u0107enih treningom. A \u0161to prije taj oporavak po\u010dne, to bolje. Idealno je popiti proteinski napitak unutar 30 minuta nakon vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Dakle, koliko bi to proteina trebalo biti?<\/h4>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, odgovaraju\u0107a je doza izme\u0111u 20 i 40 g.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako ste intenzivno vje\u017ebali cijelo tijelo, idealno je dr\u017eati se gornje granice, tj. <strong>40 g kompletnih proteina po porciji.<\/strong><\/li>\n\n\n\n<li>U slu\u010daju da ste napravili laganiji trening usredoto\u010den na, primjerice, samo gornji dio tijela, mo\u017ee biti dovoljan unos <strong>20 g proteina za prosje\u010dnu \u017eenu i 30 g proteina za prosje\u010dnog mu\u0161karca<\/strong>. Za vegane, to opet mo\u017ee biti do \u00bc vi\u0161e.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ali ako se dr\u017eite doze od jedne mjerice proteina od 30 g, u ve\u0107ini \u0107ete slu\u010dajeva pogoditi. Na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>koncentrat sirutke koji se dobro upija<\/strong><\/a>&nbsp;mo\u017ee biti idealan izbor.<\/li>\n\n\n\n<li>Ako \u017eelite saznati vi\u0161e o vrstama proteina sirutke, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji protein odabrati? Koncentrat, izolat ili hidrolizat sirutke? <\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1124x749.jpg\" alt=\"Koliko proteina trebate jesti nakon treninga?\" class=\"wp-image-493006\" title=\"Koliko proteina trebate jesti nakon treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_9370-1-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unos_proteina_tijekom_cijelog_dana\"><\/span>Unos proteina tijekom cijelog dana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hrana nakon treninga jedna je stvar. Ali ne smijete zaboraviti ni na proteine u ostalim obrocima tijekom dana. Kako to u\u010diniti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zapo\u010dnite dan obilnom porcijom proteina<\/h3>\n\n\n\n<p>Nakon cjelono\u0107nog posta idealno je ujutro prvo opskrbiti tijelo proteinima, s kojima ono nastavlja raditi na obnovi stanica i drugim va\u017enim tjelesnim procesima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako dodati proteine doru\u010dku?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za doru\u010dak odaberite obrok bogat proteinima ili ga nadopunite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinskim prahom<\/strong><\/a>.<\/li>\n\n\n\n<li>Jedite svje\u017ei sir, skyr, gr\u010dki jogurt i druge mlije\u010dne proizvode bogate proteinima.<\/li>\n\n\n\n<li>Napravite omlet, tvrdo kuhana jaja ili kajganu. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Teku\u0107i bjelanjak<\/strong><\/a>&nbsp;tako\u0111er je savr\u0161en pomo\u0107nik u kuhinji.<\/li>\n\n\n\n<li>Ispecite si proteinske poslastice, mo\u017eda pomo\u0107u na\u0161ih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fitness recepata<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Uklju\u010dite proteinske me\u0111uobroke<\/h3>\n\n\n\n<p>Sad mo\u017eete prona\u0107i odli\u010dne izvore proteina prakti\u010dki svugdje. A ako nemate proteinski me\u0111uobrok pri ruci, lako ga je napraviti sa samo nekoliko sastojaka. Mo\u017eete pojesti proteinski me\u0111uobrok bilo u koje doba dana \u2013 za borbu protiv gladi, uta\u017eivanje \u017eelje za hranom, prije treninga, nakon treninga, prije spavanja i, ukratko, kad god trebate osigurati svom tijelu kvalitetne proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako mo\u017ee izgledati uravnote\u017een me\u0111uobrok bogat proteinima?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kruh sa \u0161unkom, sirom, jajetom ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a><\/li>\n\n\n\n<li>slatki ili slani svje\u017ei sir s povr\u0107em, vo\u0107em ili slo\u017eenim ugljikohidratima<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/protein-u-prahu-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinske poslastice<\/a> prema na\u0161im receptima<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-kolacici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski keksi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plo\u010dice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-wafer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vafli<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ameri\u010dke pala\u010dinke<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kremasti shakeovi<\/a> s komadi\u0107ima vo\u0107a<\/li>\n\n\n\n<li>napitak od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina sirutke<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski proteinski<\/a> napitak<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suho-meso\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">su\u0161eno meso (govedina)<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1124x749.jpg\" alt=\"Kako mo\u017ee izgledati uravnote\u017een me\u0111uobrok bogat proteinima?\" class=\"wp-image-493022\" title=\"Kako mo\u017ee izgledati uravnote\u017een me\u0111uobrok bogat proteinima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-\u0424\u043e\u0442\u043e-9-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Kako biti sigurni da ste uklju\u010dili dovoljno proteina u svoj glavni obrok?<\/h3>\n\n\n\n<p>Vjerojatno svi ve\u0107 znaju da bi glavni obrok trebao sadr\u017eavati <strong>porciju slo\u017eenih<\/strong> <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)\"><strong>ugljikohidrata<\/strong><\/a>, <strong>povr\u0107a<\/strong>, <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)\"><strong>masti<\/strong><\/a><strong>&nbsp;i proteina.<\/strong> Idealno je rotirati njihove izvore tako da imate raznoliku prehranu i dovoljan unos svih aminokiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje izvore proteina trebate uklju\u010diti u svoje glavne obroke?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meso \u2013 govedina, svinjetina, piletina \u2013 po mogu\u0107nosti birajte izvore koji sadr\u017ee manje masti<\/li>\n\n\n\n<li>plodovi mora i riba \u2013 osim proteina, tako\u0111er su va\u017ean izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>omega-3 masnih kiselina<\/strong><\/a><\/li>\n\n\n\n<li>konzervirana <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)\">pile\u0107a prsa<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardine<\/a><\/li>\n\n\n\n<li>sir i mlije\u010dni proizvodi<\/li>\n\n\n\n<li>zamjene za meso na biljnoj bazi kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sejtan<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mahunarke<\/a> poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">graha<\/a>, soje, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slanutka<\/a>, le\u0107e, gra\u0161ka<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zob<\/a>&nbsp;(tako\u0111er izvor slo\u017eenih ugljikohidrata)<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bademi<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kikiriki<\/a> (oboje izvor masti)<\/li>\n\n\n\n<li>Ako ste u \u017eurbi ili vam se ne kuha, cijenit \u0107ete <strong>gotove, visokoproteinske obroke<\/strong> koji imaju uravnote\u017een omjer svih makronutrijenata. \u017delite li isprobati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fit-ready-to-eat-piletina-s-rizom-na-azijski-nacin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>piletinu i ri\u017eu na azijski na\u010din<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fit-pileci-curry-s-rizom-ready-to-eat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pile\u0107i curry s ri\u017eom<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fit-ready-to-eat-piletina-s-tjesteninom-na-talijanski-nacin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> piletinu i tjesteninu na talijanski <\/strong><\/a><strong>ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fit-ready-to-eat-piletina-s-rizom-na-meksicki-nacn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>piletinu i ri\u017eu na meksi\u010dki<\/strong><\/a><strong>?<\/strong><\/li>\n<\/ul>\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>Vi\u0161e savjeta o izvorima proteina potra\u017eite u na\u0161em zasebnom \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pristupa\u010dne namirnice bogate proteinima.<\/strong><\/a><\/li>\n\n\n\n<li>A za puno ideja o tome kako dodati proteine svojoj prehrani, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unijeti-vise-proteina-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Kako unijeti vi\u0161e proteina u svoju prehranu?<\/strong><\/a><\/li>\n<\/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\/09\/IMG_0152-1-1124x749.jpg\" alt=\"Koje izvore proteina trebate uklju\u010diti u glavne obroke?\" class=\"wp-image-493038\" title=\"Koje izvore proteina trebate uklju\u010diti u glavne obroke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0152-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0160to je s konzumiranjem proteina prije spavanja?<\/h3>\n\n\n\n<p>Mo\u017eda ste \u010duli izraz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>no\u0107ni proteini<\/strong><\/a> ili imate nekoga u svom krugu tko redovito jede <strong>proteine prije spavanja.<\/strong> To naj\u010de\u0161\u0107e \u010dine sporta\u0161i snage koji paze na svaki detalj i \u017eele odr\u017eati <strong>pove\u0107anu proizvodnju mi\u0161i\u0107nih proteina<\/strong> preko no\u0107i. Upravo je za to svje\u017ei sir ili takozvani no\u0107ni protein, poznat i kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">micelarni kazein<\/a>, idealan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba ta izvora proteina imaju <strong>visoku biolo\u0161ku vrijednost<\/strong> i isti\u010du se sporijim upijanjem, \u0161to je idealno tijekom no\u0107i kad ste gladni. Ipak, apsolutno je klju\u010dno zadovoljiti ukupnu dnevnu potrebu za proteinima, a tek onda prilagoditi ove detalje, kao \u0161to su vrijeme i izbor specifi\u010dnih izvora proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e savjeta o tome \u0161to jesti nakon vje\u017ebanja prije odlaska na spavanje, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta \u0161to jesti poslije treninga ako vje\u017ebate prije spavanja.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_li_visok_unos_proteina_biti_stetan\"><\/span>Mo\u017ee li visok unos proteina biti \u0161tetan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste se pitali, uz svu tu pri\u010du o va\u017enosti proteina, nosi li visok unos proteina sa sobom neke <strong>rizike.<\/strong> Ili ste mo\u017eda \u010dak \u010duli da visok unos proteina o\u0161te\u0107uje bubrege, jetru ili mo\u017eda uzrokuje stanjivanje kostiju? Raskrinkajmo naj\u010de\u0161\u0107e mitove povezane s <strong>visokim unosom proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. mit: Proteini uzrokuju kiseljenje tijela<\/h3>\n\n\n\n<p>Prema ovoj teoriji,<strong> pretjerani unos proteina trebao bi uzrokovati kiselost,<\/strong> koju tijelo poku\u0161ava neutralizirati ve\u0107om razgradnjom kalcija iz kostiju, \u0161to bi moglo negativno utjecati na njihovu kvalitetu. Me\u0111utim, nijedno relevantno istra\u017eivanje nije to potvrdilo. Pretjerani unos proteina mo\u017ee dovesti do <strong>ve\u0107eg izlu\u010divanja kalcija mokra\u0107om<\/strong>, ali to nema utjecaja na zdravlje kostiju. Koncentracija kalcija u mokra\u0107i nije povezana s koli\u010dinom kalcija u tijelu. Nema potrebe za <strong>brigom o bilo kakvoj dekalcifikaciji.<\/strong> Pove\u0107ana koli\u010dina izlu\u010denog kalcija vjerojatno je u odre\u0111enoj mjeri posljedica istovremene stimulacije upijanja kalcija iz hrane u tankom crijevu. <span style=\"color: #ff6600\">[22-23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suprotno tome, postoje istra\u017eivanja koja spominju <strong>va\u017enost proteina za zdravlje kostiju, \u0161to je potvrdila EFSA (Europska agencija za sigurnost hrane).<\/strong> Stoga se zbog njih sigurno ne morate brinuti u tom pogledu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[24]<\/span> <span style=\"color: #ff6600;\">[30]<\/span> <span style=\"color: #ff6600;\">[31]<\/span><\/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\">2. mit: Proteini o\u0161te\u0107uju bubrege i jetru<\/h3>\n\n\n\n<p>Postoji \u010dak i istra\u017eivanje koje je detaljno prou\u010davalo u\u010dinak koji<strong> pove\u0107ani unos proteina<\/strong> <strong>ima na<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podrska-jetri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>jetru<\/strong><\/a><strong> i <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kidney-support-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bubrege<\/strong><\/a>. Tijekom jedne pune godine, 14 ispitanika koji su trenirali snagu unosilo je proteine svaki dan u rasponu od<strong> 2,5 do 3,3 g po kg\/TT.<\/strong> Nakon godinu dana nije bilo u\u010dinka na bubrege ili razine lipida u krvi kod tih mu\u0161karaca. Dogodilo se to da su mu\u0161karci unosili vi\u0161e kalorija kroz proteine, a ipak <strong>nije do\u0161lo do pove\u0107anja masnog tkiva.<\/strong><span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[25]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste fizi\u010dki vrlo aktivni i imate ve\u0107i unos proteina, dobro je provjeravati stanje va\u0161ih bubrega, jetre i cjelokupno zdravlje redovitim preventivnim pregledima i krvnim pretragama kod lije\u010dnika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. mit: Proteini debljaju<\/h3>\n\n\n\n<p>Razlog zbog kojeg se debljate va\u0161 je stil \u017eivota i ukupni <strong>pretjerani unos kalorija.<\/strong> Bilo bi prili\u010dno kratkovidno okriviti proteine. Ako je va\u0161 unos visok, nije toliko va\u017eno iz kojeg makronutrijenta potje\u010du kalorije. Istina je, me\u0111utim, da visokoprera\u0111enom hranom lako mo\u017eete unijeti vi\u0161e kalorija. To vas stavlja u kalorijski suficit, pri \u010demu unosite vi\u0161e energije nego \u0161to va\u0161e tijelo mo\u017ee potro\u0161iti. <strong>Vi\u0161ak energije zatim se pohranjuje<\/strong> kao mast.<\/p>\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\/09\/8-2-1124x749.jpg\" alt=\"Mit: Proteini debljaju\" class=\"wp-image-493054\" title=\"Mit: Proteini debljaju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/8-2.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_olaksati_unos_proteina_Iskoristite_snagu_proteina\"><\/span>Kako olak\u0161ati unos proteina? Iskoristite snagu proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno ve\u0107 znate da bi se svatko trebao zanimati za svoj unos proteina. U tom kontekstu svakako moramo spomenuti i <strong>odli\u010dne pomaga\u010de u obliku raznih proteina<\/strong> koji vam mogu znatno olak\u0161ati njihov unos. Ne trebate se brinuti zbog njih. Oni su koncentrirani izvor napravljen prvenstveno od mlijeka, ili u slu\u010daju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>veganskih proteina<\/strong><\/a>, na primjer, od mahunarki ili \u017eitarica.<\/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>Ako niste vegan, univerzalni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>koncentrat sirutke<\/strong><\/a> bit \u0107e najbolji izbor za vas u smislu omjera cijene i u\u010dinka.<\/li>\n\n\n\n<li>Ako ste na natjecateljskoj dijeti za pove\u0107anje volumena i borite se sa svakim gramom konzumiranih makronutrijenata, oslonite se na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>izolat sirutke<\/strong><\/a>. Tako\u0111er je prikladan za one koji ne podnose laktozu.<\/li>\n\n\n\n<li>Za profesionalne sporta\u0161e koji \u017eele proteine koji se najbr\u017ee upijaju, tu je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hidrolizat sirutke<\/strong><\/a>.<\/li>\n\n\n\n<li>Za vegane, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>protein iz vi\u0161e biljnih izvora<\/strong><\/a>, koji kombinira proteine iz \u017eitarica i mahunarki najbolji je izbor i pobolj\u0161ava cjelokupni spektar aminokiselina te time kona\u010dnu kvalitetu proteina.<\/li>\n\n\n\n<li>Me\u0111u veganima je tako\u0111er popularan <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sojin-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sojin protein<\/strong><\/a>, koji je obi\u010dno jeftiniji od <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteina iz vi\u0161e biljnih izvora<\/strong><\/a> i najsli\u010dniji proteinu sirutke u svom spektru aminokiselina.<\/li>\n\n\n\n<li>A tu je i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/yum-yum-whey-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinski prah<\/strong><\/a> <strong>prilago\u0111en<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eenskim potrebama<\/strong><\/a>, koji je dodatno oboga\u0107en sredstvima za sagorijevanje masti.<\/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=\"Proteini_i_njihova_upotreba_za_sportase_i_nesportase\"><\/span>Proteini i njihova upotreba za sporta\u0161e i nesporta\u0161e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad ka\u017eete proteini, mnogi ljudi vjerojatno pomisle na napitak koji sporta\u0161i snage piju nakon <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>treninga<\/strong><\/a>. Ali to nije njihova jedina upotreba. Zahvaljuju\u0107i svojim svojstvima, prikladni su i za one koji vode sjedila\u010dki na\u010din \u017eivota i \u017eele se uravnote\u017eeno hraniti.<\/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\">Kad konzumirati proteine?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kad \u017eelite dodati kvalitetne proteine svojim redovnim obrocima<\/li>\n\n\n\n<li>u pripremi slastica kod kojih \u017eelite pove\u0107ati udio proteina (mogu se dodati u tijesta, kreme i glazure)<\/li>\n\n\n\n<li>kao napitak prije vje\u017ebanja u slu\u010daju da niste jeli neko vrijeme prije treninga<\/li>\n\n\n\n<li>samostalno kao napitak nakon treninga za pomo\u0107 u oporavku<\/li>\n\n\n\n<li>kao me\u0111uobrok u slu\u010daju da ogladnite i nemate vremena za pripremu obroka<\/li>\n\n\n\n<li>prije spavanja<\/li>\n\n\n\n<li>kad god trebate pove\u0107ati unos proteina<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1124x744.jpg\" alt=\"Kad konzumirati proteine?\" class=\"wp-image-493070\" title=\"Kad konzumirati proteine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_20210523_123025-1-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\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>Kao \u0161to vidite, s proteinima ipak nije tako komplicirano kao \u0161to se \u010dini. O dovoljnom unosu trebali bi se svi brinuti, a ako redovito vje\u017ebate ili poku\u0161avate <strong>smr\u0161avjeti<\/strong>, mogu biti izvrstan alat koji \u0107e vam pomo\u0107i da postignete svoj cilj. Iako mo\u017eete nai\u0107i na druk\u010dije preporuke, velika ve\u0107ina sporta\u0161a rado se dr\u017ei otprilike 2 g po kg\/TT. Poku\u0161ajte odr\u017eati svoju prehranu <strong>raznovrsnom i uklju\u010diti proteine iz razli\u010ditih izvora.<\/strong> Tako \u0107ete pokriti nedostatke manje povoljnog spektra aminokiselina, na primjer, i mo\u0107i \u0107ete izvu\u0107i maksimalnu korist.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li nekoga me\u0111u svojim prijateljima tko izbjegava proteine ili se ne brine o unosu proteina? Podijelite na\u0161 \u010dlanak s njima da nau\u010de kako mogu pomo\u0107i u postizanju vi\u0161e od samo ciljeva u fitnessu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Koji je idealan unos proteina za mr\u0161avljenje, pove\u0107anje mi\u0161i\u0107ne mase, trudno\u0107u ili tijekom dojenja? To \u0107e objasniti na\u0161 dana\u0161nji \u010dlanak. Osim toga, razotkrit \u0107emo naj\u010de\u0161\u0107e mitove i dati savjete kako dodati proteine va\u0161oj prehrani.<\/p>\n","protected":false},"author":100,"featured_media":496141,"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":[7352,7124,6272,7136],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-496318","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-protein-u-prahu-hr","10":"tag-proteini-hr","11":"tag-proteinske-plocice-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>Koliko proteina trebate jesti za rast mi\u0161i\u0107a, mr\u0161avljenje, izdr\u017eljivost ili u trudno\u0107i? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko proteina trebate jesti kad mr\u0161avite, dobivate mi\u0161i\u0107e, dojite ili tijekom trudno\u0107e? 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