{"id":499099,"date":"2023-09-28T14:07:45","date_gmt":"2023-09-28T12:07:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=499099"},"modified":"2023-09-28T14:21:24","modified_gmt":"2023-09-28T12:21:24","slug":"glutamin-je-bistvenega-pomena-za-sportnike","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/","title":{"rendered":"Glutamin: Kako vpliva na rast mi\u0161ic, prebavo ali odpornost in kako ga dopolnjevati?"},"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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Kaj_je_glutamin\" title=\"Kaj je glutamin?\">Kaj je glutamin?<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Kaksna_je_razlika_med_glutaminom_in_glutamatom\" title=\"Kak\u0161na je razlika med glutaminom in glutamatom?\">Kak\u0161na je razlika med glutaminom in glutamatom?<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Kaksna_je_funkcija_glutamina_v_telesu\" title=\"Kak\u0161na je funkcija glutamina v telesu?\">Kak\u0161na je funkcija glutamina v telesu?<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#8_najbolj_znanih_ucinkov_glutamina\" title=\"8 najbolj znanih u\u010dinkov glutamina\">8 najbolj znanih u\u010dinkov glutamina<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Katera_zivila_vsebujejo_glutamin\" title=\"Katera \u017eivila vsebujejo glutamin?\">Katera \u017eivila vsebujejo glutamin?<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Vzroki_za_pomanjkanje_glutamina_v_telesu\" title=\"Vzroki za pomanjkanje glutamina v telesu\">Vzroki za pomanjkanje glutamina v telesu<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Priporoceni_odmerek_glutamina\" title=\"Priporo\u010deni odmerek glutamina\">Priporo\u010deni odmerek glutamina<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Kdaj_jemati_glutamin_in_s_cim_ga_kombinirati\" title=\"Kdaj jemati glutamin in s \u010dim ga kombinirati?\">Kdaj jemati glutamin in s \u010dim ga kombinirati?<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Stranski_ucinki_glutamina\" title=\"Stranski u\u010dinki glutamina\">Stranski u\u010dinki glutamina<\/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.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glutamin je eden izmed <strong>najbolj priljubljenih prehranskih dodatkov med \u0161portniki, ki se ukvarjajo z mo\u010djo in vzdr\u017eljivostjo<\/strong>. Ta aminokislina se obi\u010dajno jemlje za spodbujanje \u0161portne zmogljivosti, mi\u0161i\u010dne rasti, okrevanja in presenetljivo tudi prebave. V dana\u0161njem \u010dlanku si bomo skupaj ogledali najbolj znane u\u010dinke te snovi, nato pa si boste lahko ustvarili mnenje o tem, ali je glutamin pravo dopolnilo za vas.<\/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\">V tem \u010dlanku boste prebrali o vplivu glutamina na ta posebna podro\u010dja:<\/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=\"#muscle-growth\" style=\"border-radius:0px\">Rast mi\u0161ic<\/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=\"#regeneration\" style=\"border-radius:0px\">Regeneracija<\/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=\"#sports-performance\" style=\"border-radius:0px\">\u0160portna zmogljivost<\/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=\"#immunity\" style=\"border-radius:0px\">Imunski sistem<\/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=\"#digestion\" style=\"border-radius:0px\">Prebava<\/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=\"#sweet-cravings\" style=\"border-radius:0px\">\u017delja po sladkem<\/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=\"#brain-function\" style=\"border-radius:0px\">Delovanje mo\u017eganov<\/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=\"Kaj_je_glutamin\"><\/span>Kaj je glutamin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/glutamin\">Glutamin<\/a> je ena od 20 aminokislin v telesu. Pravzaprav je <strong>najbolj raz\u0161irjena aminokislina v telesu<\/strong>. Pri 70 kg te\u017eki osebi jo je pribli\u017eno 70-80 g in od te koli\u010dine je v povpre\u010dju <strong>80% v mi\u0161i\u010dnem tkivu<\/strong>. V skeletnih mi\u0161icah ima tako najve\u010dji dele\u017e med vsemi aminokislinami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta aminokislina je <strong>neesencialna aminokislina<\/strong>, kar pomeni, da jo va\u0161e telo lahko proizvaja samo, vendar v nekaterih primerih ta naravna sinteza morda ne bo zadostovala. Zato je v\u010dasih treba glutamin pridobiti iz zunanjih virov (hrana, prehranska dopolnila). <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznamo dve obliki glutamina, in sicer L in D. Za \u010dloveka je uporabna le <strong>L-oblika<\/strong>, ki jo pogosto najdemo v \u017eivilih in prehranskih dopolnilih.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"Kaj je glutamin?\" class=\"wp-image-494915\" title=\"Kaj je glutamin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013-400x267.jpg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_je_razlika_med_glutaminom_in_glutamatom\"><\/span>Kak\u0161na je razlika med glutaminom in glutamatom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda se spra\u0161ujete, ali je sploh kak\u0161na razlika med glutaminom in glutamatom ali glutaminsko kislino. Obe snovi sta aminokislini, vendar imata v telesu razli\u010dne funkcije. <\/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>Glutamat<\/strong> je neesencialna aminokislina, ki jo telo lahko proizvaja samo, med drugim iz glutamina. Slu\u017ei kot <strong>vzbujevalni nevrotransmiter, ki je vklju\u010den v mo\u017eganske funkcije, kot sta mi\u0161ljenje ali spomin<\/strong>. V \u017eivilski industriji se ta snov uporablja kot aroma.<\/li>\n\n\n\n<li><strong>Glutamin<\/strong> pa ima v telesu bolj zapletene funkcije. Ima vlogo pri presnovi, imunosti in drugih fiziolo\u0161kih procesih. <span style=\"color: #ff6600\">[7]<\/span><\/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=\"Kaksna_je_funkcija_glutamina_v_telesu\"><\/span>Kak\u0161na je funkcija glutamina v telesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Je osnovna sestavina mi\u0161i\u010dne mase in drugih tkiv.<\/h3>\n\n\n\n<p>Glutamin je tako kot druge aminokisline bistven gradnik telesnih tkiv. Predstavlja <strong>50-60% vseh aminokislin v mi\u0161icah<\/strong>. Tako v veliki meri prispeva k njihovi rasti in regeneraciji. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg\" alt=\"Kak\u0161na je funkcija glutamina v telesu?\" class=\"wp-image-494931\" title=\"Kak\u0161na je funkcija glutamina v telesu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Vir du\u0161ika <\/h3>\n\n\n\n<p>Glutamin se od ve\u010dine drugih aminokislin razlikuje tudi po <strong>dvojni vsebnosti du\u0161ika<\/strong>. Je osnova vseh peptidnih vezi vseh beljakovin v telesu in je tudi <strong>strukturna sestavina RNK in DNK oziroma va\u0161e genetske informacije<\/strong>. Zato je lahko dodajanje glutamina koristno v pooperativnih stanjih, obdobjih bolezni in drugih primerih, ko se mora va\u0161e telo intenzivneje obnavljati in graditi telesno tkivo. <span style=\"color: #ff6600\">[6]<\/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\">3. Spodbuja celjenje ran<\/h3>\n\n\n\n<p>Glutamin sodeluje pri celjenju ran, saj podpira delovanje imunskega sistema, <strong>sodeluje pa tudi pri nastajanju <a href=\"https:\/\/gymbeam.si\/hrana-za-sklepe-s-kolagenom\" class=\"ek-link\">kolagena<\/a><\/strong>, glavne strukturne beljakovine ko\u017ee. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Vir energije<\/h3>\n\n\n\n<p>Nekatere celice \u010drevesne sluznice in imunskega sistema uporabljajo glutamin kot vir energije. Zato je ena od klju\u010dnih snovi, ki sodelujejo pri <strong>optimalni prebavi in delovanju imunskega sistema<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vklju\u010den v presnovo ogljikovih hidratov<\/h3>\n\n\n\n<p>Glutamin je aminokislina, ki <strong>sodeluje pri glukoneogenezi<\/strong>, procesu, pri katerem iz neogljikovih virov, kot sta laktat ali glicerol, nastaja glukoza (enostavni sladkor). Z vrsto presnovnih reakcij tako nastane glukoza, ki je hitro uporaben vir energije za va\u0161e telo. <span style=\"color: #ff6600\">[15]<\/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\">6. Glutation in tvorba nevrotransmiterjev<\/h3>\n\n\n\n<p>Glutamin <strong>tvori tudi najpomembnej\u0161i antioksidant v \u010dlove\u0161kem telesu, <a href=\"https:\/\/gymbeam.si\/glutation-gymbeam.html\">glutation<\/a><\/strong>, ki pomaga \u0161\u010dititi celice pred oksidativnim stresom. Je tudi predhodnik glavnega <strong>vzburjevalnega nevrotransmiterja glutamata<\/strong>, ki v mo\u017eganih sodeluje na podro\u010djih, kot so sposobnost razmi\u0161ljanja, u\u010denja in koncentracije. Telo pa ga lahko uporabi tudi za sintezo <a href=\"https:\/\/gymbeam.si\/gaba-v-prahu-gymbeam.html\"><strong>nevrotransmiterja GABA<\/strong><\/a> (gama-aminomaslena kislina), ki ima zaviralne ali pomirjevalne u\u010dinke. <span style=\"color: #ff6600\">[3]<\/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\">7. Vzdr\u017euje kislinsko-bazi\u010dno ravnovesje in sodeluje pri razstrupljanju<\/h3>\n\n\n\n<p>Vzdr\u017eevanje kislinsko-bazi\u010dnega ravnovesja ali pH v optimalnem razponu je bistvenega pomena za zdravje telesa. Pri tem ima pomembno vlogo tudi glutamin, ki nastaja iz <strong>glutamata in amonijaka<\/strong>, snovi, ki je alkalne narave. \u010ce je v telesu prese\u017eek amoniaka, lahko telo za\u010dne proizvajati ve\u010d glutamina in tako zmanj\u0161a alkalnost. Tako se boste znebili neza\u017eelenega prostega amonijaka, hkrati pa spodbudili <a href=\"https:\/\/gymbeam.si\/blog\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/\"><strong>naravno razstrupljanje telesa<\/strong><\/a>. \u010ce pa je pH preve\u010d kisel, bo glutamin razpadel, amonijak pa bo dvignil alkalnost pH na normalne vrednosti. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8224,3810,28784,59524,30713,3734,3425,42874,28082,78016,28324,5075\" ><\/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=\"8_najbolj_znanih_ucinkov_glutamina\"><\/span>8 najbolj znanih u\u010dinkov glutamina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">1. Rast mi\u0161i\u010dne mase<\/h3>\n\n\n\n<p>Verjetno vas ne bo presenetilo, da glutaminski dodatek uporabljajo predvsem \u0161portniki, ki \u017eelijo pridobiti \u010dim ve\u010djo mi\u0161i\u010dno maso. Cilj je telesu zagotoviti optimalno koli\u010dino gradbenega <strong>materiala za <a href=\"https:\/\/gymbeam.si\/proteini\">izgradnjo mi\u0161i\u010dne mase<\/a><\/strong>. Ta je v va\u0161em telesu podvr\u017een nenehni razgradnji (katabolizem) in ustvarjanju (anabolizem). \u010ce \u017eelite rasti, morate zagotoviti, da <strong>anabolni procesi prevladajo nad katabolnimi<\/strong>. To najla\u017eje dose\u017eete s kakovostnim treningom za mo\u010d v kombinaciji z zadostnim vnosom <a href=\"https:\/\/gymbeam.si\/aminokisline\">aminokislin<\/a> (beljakovin) s prehrano ali <a href=\"https:\/\/gymbeam.si\/sportna-prehrana\/prehranska-dopolnila-glede-na-cilj\/izgradnja-misicne-mase\">prehranskimi dopolnili<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar samo glutamin ni dovolj za rast mi\u0161ic. Potrebujete vseh 9 <a href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\">esencialnih aminokislin<\/a>, da zagotovite dovolj gradbenega materiala za mi\u0161i\u010dno hipertrofijo, tako kot pri gradnji hi\u0161e. Za to ne bi uporabili le malte in opeke. Te aminokisline najdemo v kompleksnih beljakovinskih virih, kot so <a href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\">meso<\/a>, <a href=\"https:\/\/gymbeam.si\/ribe\">ribe<\/a>, <a href=\"https:\/\/gymbeam.si\/jajca\">jajca<\/a> ali <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\">sirotkine beljakovine<\/a>. Vendar pa k celotnemu procesu gradnje mi\u0161i\u010dne mase prispeva tudi glutamin. Predvsem lahko aktivira signalno beljakovino <strong>mTOR, ki spro\u017ei proces sinteze mi\u0161i\u010dnih beljakovin (MPS &#8211; Muscle Protein Synthesis)<\/strong>. Vendar to \u0161e ni vse. Glutamin ima tudi <strong>antikatabolne u\u010dinke<\/strong>, ki so najbolj izraziti med telesnim stresom (po naporni vadbi, med boleznijo). <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako ne smete pozabiti, da je za rast mi\u0161ic pomembno, da zadostite skupnemu dnevnemu <a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\">vnosu beljakovin<\/a>, ki naj bi pri \u0161portnikih za mo\u010d na splo\u0161no zna\u0161al od <strong>1,4 do 2 g\/kg telesne te\u017ee<\/strong>.<span style=\"color: #ff6600\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite pridobiti mi\u0161i\u010dno maso in se spra\u0161ujete, kako jo najbolje podpreti s prehrano in treningom, preberite te prakti\u010dne nasvete iz \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\"><strong>10 nasvetov o prehrani in treningu za najve\u010djo rast mi\u0161ic<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Glutamin in rast mi\u0161i\u010dne mase\" class=\"wp-image-494947\" title=\"Glutamin in rast mi\u0161i\u010dne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneration\">2. Okrevanje po vadbi<\/h3>\n\n\n\n<p>Kdo si ne bi \u017eelel hitrej\u0161e in u\u010dinkovitej\u0161e regeneracije po treningu brez ve\u010djih bole\u010din v mi\u0161icah? Po naporni vadbi v telovadnici so mi\u0161ice pogosto bole\u010de \u0161e nekaj dni. To je posledica obnovitvenih procesov, povezanih s popravljanjem po\u0161kodovanih mi\u0161i\u010dnih vlaken. Glutamin lahko pomaga <strong>pospe\u0161iti ta proces in vam omogo\u010di, da se hitreje vrnete k ustrezni vadbi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se je na primer pokazalo v \u0161tudiji s profesionalnimi ko\u0161arkarji. Po protokolu te \u0161tudije je ena skupina udele\u017eencev 20 dni jemala 6 g glutamina na dan, druga pa placebo. Nato sta skupini za 20 dni zamenjali protokole dopolnjevanja. Pred za\u010detkom in po koncu \u0161tudije so igralcem odvzeli vzorce krvi, iz katerih so raziskovalci ocenili spremembe kazalnikov mi\u0161i\u010dne po\u0161kodbe. Tako so ugotovili, da je imela skupina, ki je jemala glutamin, ni\u017eje ravni kreatin kinaze, aspartatne transaminaze in hormona kortizola. V primerjavi s skupino s placebom to ka\u017ee, da je <strong>jemanje glutamina morda ubla\u017eilo po\u0161kodbe mi\u0161ic, ki so nastale zaradi treninga<\/strong>. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobni rezultati so bili ugotovljeni v \u0161tudiji, v kateri so preu\u010devali zakasnele bole\u010dine v mi\u0161icah (DOMS) po treningu. V njej so udele\u017eenci 72 ur po treningu mo\u010di vsak dan jemali 0,3 g glutamina na kilogram telesne te\u017ee in maltodekstrin ali samo \u010disti maltodekstrin. <strong>V skupini z glutaminom je bilo 24 in 72 ur po treningu manj bole\u010din v mi\u0161icah<\/strong>. Zanimivo pa je, da ta u\u010dinek ni bil tako izrazit pri \u017eenski \u0161tudijski skupini. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti rezultati ka\u017eejo, da lahko glutamin spodbuja regeneracijo, ki ni bistveno le za obnovo obremenjenih mi\u0161ic, temve\u010d tudi za njihovo rast in pripravo na nadaljnje treninge. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d na\u010dinov za u\u010dinkovitej\u0161e okrevanje preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\">Kako pospe\u0161iti regeneracijo z masa\u017eno pi\u0161tolo in drugimi pripomo\u010dki?<\/a><\/strong><\/p>\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.cz\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Glutamin in regeneracija\" class=\"wp-image-494965\" title=\"Glutamin in regeneracija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">3. Telesna zmogljivost<\/h3>\n\n\n\n<p>Glutamin sodeluje v \u0161tevilnih presnovnih procesih, povezanih s proizvodnjo energije v telesu. Lahko se na primer <strong>pretvori v glukozo<\/strong>, ki je prvi vir energije za va\u0161e mi\u0161ice. Prav tako lahko <strong>aktivira proizvodnjo shranjenega ogljikovega hidrata glikogena<\/strong>, ki ga mi\u0161ice uporabljajo zlasti med vzdr\u017eljivostnimi dejavnostmi. Nenazadnje lahko pomaga uravnovesiti pH in s tem <strong>zmanj\u0161uje zakisanost mi\u0161ic<\/strong>. <span style=\"color: #ff6600\">[21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med dolgotrajno ali visoko intenzivno vadbo pa lahko raven te aminokisline v telesu pade, kar lahko ogrozi zmogljivost in okrevanje. To \u0161e posebej velja za <strong>vzdr\u017eljivostne teka\u010de, kolesarje in druge \u0161portnike<\/strong>, katerih treningi trajajo ve\u010d ur. \u0160tudije ka\u017eejo, da lahko dodajanje glutamina med vadbo pripomore k trajni \u0161portni zmogljivosti in odlo\u017ei utrujenost. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kateri drugi dodatki lahko pove\u010dajo vzdr\u017eljivost, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\">11 najbolj\u0161ih dodatkov za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/image00002-1124x1021.jpeg\" alt=\"Glutamin in \u0161portna zmogljivost\" class=\"wp-image-494981\" title=\"Glutamin in \u0161portna zmogljivost\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"immunity\">4. Imunski sistem<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, je glutamin vir energije za nekatere celice imunskega sistema. To so limfociti (bele krvni\u010dke), makrofagi in nevtrofilci, brez katerih va\u0161a naravna obramba ne bi delovala pravilno. <strong>Delovanje glutamina je \u0161e posebej pomembno pri hudo bolnih ljudeh in v enotah intenzivne terapije<\/strong>, kjer je pogosto prisoten velik katabolizem (izguba mi\u0161i\u010dne mase), kar moti tudi normalno presnovo aminokislin, vklju\u010dno z glutaminom. Zato je ta snov pogosta sestavina klini\u010dne prehrane, ki se daje hudo bolnim bolnikom za podporo njihove odpornosti. <span style=\"color: #ff6600\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar \u017ee vemo, da lahko tudi naporen trening povzro\u010di pomanjkanje glutamina, kar je povezano z oslabljeno odpornostjo in ve\u010djim tveganjem za bolezni dihal. To \u0161e posebej velja za vzdr\u017eljivostne \u0161portnike. \u0160tudije so na primer pokazale, da so imeli maratonski teka\u010di <strong>6 do 9 ur po vadbi v mi\u0161icah 30-40 % manj glutamina kot obi\u010dajno<\/strong>. U\u017eivanje l-glutamina med treningom kot del vnosa teko\u010dine jim lahko pomaga ohraniti optimalno raven in normalno delovanje imunskega sistema. <span style=\"color: #ff6600\">[2, 23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj lahko \u0161e storite za krepitev odpornosti, si preberite <a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-krepitev-imunskega-sistema-in-zascito-zdravja\/\"><strong>15 na\u010dinov za krepitev imunskega sistema in za\u0161\u010dito zdravja<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg\" alt=\"Glutamin in prebava\" class=\"wp-image-494997\" title=\"Glutamin in prebava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"digestion\">5. Prebavni sistem<\/h3>\n\n\n\n<p>Ta aminokislina ima pomembno vlogo tudi v prebavnem sistemu. Nekatere celice \u010drevesne sluznice jo uporabljajo kot vir energije za svojo rast in obnovo ter tako <strong>podpirajo ohranjanje celovitosti te pregrade<\/strong>. To pomaga prepre\u010devati prehajanje \u0161kodljivih snovi (mikrobov) iz prebavnega trakta v krvni obtok.<span style=\"color: #ff6600\"> [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasprotno pa je kr\u0161itev celovitosti \u010drevesne sluznice ali <strong>pove\u010dana prepustnost \u010drevesja<\/strong> (pu\u0161\u010dajo\u010de \u010drevo) tveganje za vnetno \u010drevesno bolezen ali slabo absorpcijo hranil iz prehrane. Ta te\u017eava je pogosto povezana tudi z nekaterimi boleznimi prebavil, kot sta Crohnova bolezen ali celiakija.<span style=\"color: #ff6600\"> [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glutamin pozitivno vpliva tudi na <strong>ohranjanje zdravega \u010drevesnega mikrobioma<\/strong>. Lahko si ga predstavljamo kot majhen, a raznolik \u017eivalski vrt. Gre za skupnost mikroorganizmov, ki so si za svoj dom izbrali va\u0161e debelo \u010drevo. Zato z njimi \u017eivite v idealnih razmerah v nekak\u0161ni harmoniji. Zdaj je znano, da mikrobiom poleg prebave vpliva tudi na imunski sistem ter do neke mere na du\u0161evno zdravje in delovanje mo\u017eganov. <span style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za nemoteno prebavo je na primer nujno zadostno u\u017eivanje vlaknin. Ve\u010d o koristih vlaknin in o tem, katera \u017eivila jih vsebujejo, si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\"><strong>Prehranske vlaknine: zakaj jih potrebujemo in v katerih \u017eivilih so?<\/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=\"sweet-cravings\">6. Hrepenenje po sladkem<\/h3>\n\n\n\n<p><strong>Hrepenenje po sladki hrani<\/strong> se pogosto pojavi, ko se <strong>zni\u017ea krvni sladkor (glikemija)<\/strong>. Sladka plo\u0161\u010dica ali drug pribolj\u0161ek lahko za nekaj \u010dasa pote\u0161i \u017eeljo in raven sladkorja se hitro dvigne, vendar lahko v kratkem \u010dasu spet pade. Tako se za\u010dne za\u010daran krog. Pri tem vam lahko pomaga polnovreden obrok, ki vsebuje <a href=\"https:\/\/gymbeam.si\/zitarice\">kompleksne ogljikove hidrate<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\">beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/olja\">ma\u0161\u010dobe<\/a> in <a href=\"https:\/\/gymbeam.si\/vlaknine\">vlaknine<\/a>, pomaga pa vam lahko tudi glutamin.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Morda se spra\u0161ujete, kako to deluje? Takoj se bomo lotili tega, saj lahko dodajanje te snovi prispeva k bolj stabilni glikemiji, kar je glede na <strong>\u0161tudije povezano tudi z bolj\u0161im nadzorom apetita<\/strong>. Zato se uporaba glutamina raziskuje tudi kot mo\u017enost podpornega zdravljenja sladkorne bolezni in debelosti. Bolj\u0161i nadzor \u017eelje po sladkem lahko olaj\u0161a tudi <strong>izgubo telesne te\u017ee in ohranjanje zdrave telesne te\u017ee<\/strong>. <span style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spopadate z neobvladljivo \u017eeljo po sladkem in se spra\u0161ujete, kaj bi vam lahko pomagalo, lahko vse bistvene informacije najdete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/\"><strong>15 korakov za odpravo \u017eelje po sladkem<\/strong><\/a>.<\/p>\n\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<h3 class=\"wp-block-heading\" id=\"brain-function\">7. Delovanje mo\u017eganov<\/h3>\n\n\n\n<p>Glutamin deluje tudi v mo\u017eganih in celotnem \u017eiv\u010dnem sistemu. Predvsem je predhodnik glutamata, ki je glavni vzburjevalni nevrotransmiter. Tako sodeluje pri uravnavanju <strong>mi\u0161ljenja, u\u010denja, spomina, razpolo\u017eenja in apetita<\/strong>. Vendar ga telo lahko uporabi tudi za proizvodnjo nevrotransmiterja <a href=\"https:\/\/gymbeam.si\/gaba-caps-gymbeam.html\">GABA<\/a>, ki je povezan z <strong>ob\u010dutki miru, spro\u0161\u010denosti in spanja<\/strong>. Za na\u0161o psiho in vsakodnevne dejavnosti je zelo pomembno, da so te snovi v ravnovesju, k \u010demur prispeva zadostna koli\u010dina glutamina. <span style=\"color: #ff6600\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Snovi, ki lahko podpirajo delovanje mo\u017eganov, se imenujejo nootropiki. \u010ce \u017eelite izvedeti ve\u010d o njih, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\"><strong>Nootropiki: Snovi za izbolj\u0161anje koncentracije in spomina. Kateri so najbolj\u0161i<\/strong><\/a>?<\/p>\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.cz\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg\" alt=\"Glutamin in delovanje mo\u017eganov\" class=\"wp-image-495029\" title=\"Glutamin in delovanje mo\u017eganov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Drugi mo\u017eni u\u010dinki glutamina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Uporaba v zdravstvu<\/strong>: u\u010dinki glutamina se trenutno preu\u010dujejo na razli\u010dnih drugih podro\u010djih. Zaradi njegovega vpliva na odpornost se \u017ee uporablja v zdravstvu za pospe\u0161evanje celjenja ran, pri kriti\u010dno bolnih bolnikih in pri pooperativni oskrbi. <span style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li><strong>Vpliv na du\u0161evno zdravje<\/strong>: potekajo raziskave o vplivu glutamina na du\u0161evno zdravje, zlasti o njegovi vlogi pri anksioznosti in depresiji. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li><strong>Antioksidativni u\u010dinki<\/strong>: glutamin v telesu tvori antioksidant glutation, ki pomaga \u0161\u010dititi celice pred oksidativnim stresom. Ta se v ve\u010dji meri pojavi med naporno vadbo. Zato se trenutno raziskuje u\u010dinek dodajanja glutamina na antioksidativno aktivnost telesa \u0161portnikov.<span style=\"color: #ff6600\"> [32]<\/span><\/li>\n\n\n\n<li><strong>Rastni hormon<\/strong>: tudi vpliv glutamina na proizvodnjo rastnega hormona, ki vpliva na rast mi\u0161ic in \u0161tevilne druge telesne procese, je predmet stalnih raziskav. <span style=\"color: #ff6600\">[33]<\/span><\/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\">Ali je vredno jemati glutamin za huj\u0161anje?<\/h3>\n\n\n\n<p>\u010ce si prizadevate shuj\u0161ati in \u017eelite poskrbeti za vse esencialne aminokisline, ki jih potrebujete za za\u0161\u010dito mi\u0161ic, vam lahko pomaga glutamin. Prijeten bonus je lahko njegov u\u010dinek na zmanj\u0161evanje \u017eelje po sladkem, s katero se spopada veliko ljudi, ne le med huj\u0161anjem. <\/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=\"Katera_zivila_vsebujejo_glutamin\"><\/span>Katera \u017eivila vsebujejo glutamin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamin v na\u0161i prehrani ni redkost. Najdemo ga v <strong>obi\u010dajnih \u017eivilih, kot so meso, <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\">ribe<\/a>, jajca ali mleko<\/strong>. Vendar ga lahko najdemo tudi v prehranskih <a href=\"https:\/\/gymbeam.si\/l-glutamine-gymbeam.html\">dopolnilih z eno sestavino<\/a> ali <a href=\"https:\/\/gymbeam.si\/proamino-390g-gymbeam.html\">kompleksnimi aminokislinami<\/a>. <span style=\"color: #ff6600\">[10]<\/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\">\u017divilo 100 g<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koli\u010dina glutamina (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.231<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\">Tofu<\/a> (soja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.603<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jajca<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.559<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koruza<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.406<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017e<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.301<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mleko<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.275<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzroki_za_pomanjkanje_glutamina_v_telesu\"><\/span>Vzroki za pomanjkanje glutamina v telesu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V normalnih razmerah telo samo proizvaja dovolj glutamina, da pokrije potrebe po tej snovi. Vendar se vse spremeni, ko se telo znajde v stresnih razmerah, v katerih se potreba po glutaminu hitro pove\u010da.<\/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>Najpogostej\u0161i vzroki za pomanjkanje glutamina so <strong>po\u0161kodbe, pooperativna in septi\u010dna stanja, opekline, oku\u017ebe, podhranjenost in naporne \u0161portne dejavnosti<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Pri ljudeh, ki so do\u017eiveli hudo telesno po\u0161kodbo, je pogosta tudi pove\u010dana prepustnost \u010drevesne stene (pu\u0161\u010dajo\u010de \u010drevo), kar lahko prav tako povzro\u010di izgubo glutamina. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Glutamin se ve\u010dinoma tvori v mi\u0161icah. Tudi izguba mi\u0161ic, do katere pride med dolgotrajno boleznijo ali pri starej\u0161ih, lahko povzro\u010di nezadostno sintezo te aminokisline. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li>Pomanjkanje glutamina so opazili tudi v \u0161tudijah pri ljudeh, ki so opravili naporen program treninga. Zato se <strong>nizka razpolo\u017eljivost glutamina pogosto \u0161teje za simptom pretreniranosti<\/strong>. <span style=\"color: #ff6600\">[9]<\/span><\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg\" alt=\"Vzroki za pomanjkanje glutamina\" class=\"wp-image-495047\" title=\"Vzroki za pomanjkanje glutamina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Vzroki za pomanjkanje glutamina<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priporoceni_odmerek_glutamina\"><\/span>Priporo\u010deni odmerek glutamina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dopolnjevanje z l-glutaminom se obi\u010dajno priporo\u010da v odmerku <strong>5 g na dan ali ve\u010d<\/strong>. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Celotno dnevno koli\u010dino lahko razdelite na 2-3 obroke. <\/li>\n\n\n\n<li>Pri zdravih ljudeh \u0161kodljivih simptomov niso opazili niti pri zau\u017eitju <strong>20-30 g glutamina<\/strong> (do 0,65 g\/kg telesne te\u017ee), razdeljenega v manj\u0161e odmerke, ki se zau\u017eijejo v razmaku le nekaj ur. <span style=\"color: #ff6600\">[12] <\/span><\/li>\n\n\n\n<li>Izjemno visokih odmerkov ne priporo\u010damo zaradi nevarnosti prevelikega serumskega amoniaka. Najmanj\u0161i odmerek, ki je povzro\u010dil vi\u0161je ravni amoniaka, je bil 0,75 g\/kg telesne te\u017ee ali pribli\u017eno 51 g za 68 kg te\u017ekega posameznika. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li><strong>L-glutamin<\/strong> lahko vzamete v obliki <a href=\"https:\/\/gymbeam.si\/l-glutamin-tabs-300-tab-gymbeam.html\">tablet<\/a>, ki jih morate popiti z vodo, ali <a href=\"https:\/\/gymbeam.si\/l-glutamine-gymbeam.html\">topnega prahu<\/a>. U\u010dinkoviti so tudi <a href=\"https:\/\/gymbeam.si\/glutaminski-peptidi-gymbeam.html\">glutaminski peptidi<\/a>, ki se v primerjavi z l-glutaminom \u0161e hitreje absorbirajo in prebavijo.<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/File_000-1124x749.jpeg\" alt=\"Kako jemati glutamin?\" class=\"wp-image-495063\" title=\"Kako jemati glutamin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-2048x1365.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=\"Kdaj_jemati_glutamin_in_s_cim_ga_kombinirati\"><\/span>Kdaj jemati glutamin in s \u010dim ga kombinirati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glutamina ni treba jemati ob to\u010dno dolo\u010denem \u010dasu dneva, vendar je pomembna rednost.<\/li>\n\n\n\n<li>\u010ce se ukvarjate z vadbo, je idealno, da to snov dodate <strong>po vadbi<\/strong>, med katero je raven glutamina v mi\u0161icah morda padla. V kombinaciji s <a href=\"https:\/\/gymbeam.si\/proteinski-koncentrati\">sirotkinimi beljakovinami<\/a> boste na primer dobili u\u010dinkovit napitek za okrevanje.<\/li>\n\n\n\n<li>Lahko pa ga <strong>dodate tudi <a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\">BCAA<\/a><\/strong>, ki jih pijete med vadbo. Tako dobite bolj kompleksen aminokislinski napitek.<\/li>\n\n\n\n<li>Glutamin se pogosto <strong>kombinira tudi s <a href=\"https:\/\/gymbeam.si\/kreatin\" class=\"ek-link\">kreatinom<\/a><\/strong>, ki se obi\u010dajno jemlje pred vadbo ali po njej. Kreatin pomaga obnoviti celi\u010dno energijo, ki jo mi\u0161ice porabijo za svojo dejavnost, dodajanje glutamina pa podpira vzdr\u017eevanje optimalne ravni v telesu. <span style=\"color: #ff6600\">[13]<\/span><\/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=\"Stranski_ucinki_glutamina\"><\/span>Stranski u\u010dinki glutamina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamin na splo\u0161no <strong>velja za varno snov<\/strong>. \u010ce ste zdravi, vam ni treba skrbeti za ne\u017eelene u\u010dinke, \u010de upo\u0161tevate priporo\u010dene odmerke glutamina. Gre za naravno snov, ki jo obi\u010dajno zau\u017eijete s prehrano. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste alergi\u010dni na glutamin ali ga predozirate, se lahko pojavijo simptomi, kot so glavobol, napihnjenost, slabost in druge prebavne te\u017eave. Prebavnim te\u017eavam se lahko izognete tako, da <strong>glutamina ne jemljete na prazen \u017eelodec<\/strong>. Nearomatiziran prah vme\u0161ajte v ka\u0161o, jogurt ali smoothie. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Za koga glutamin ni primeren?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce imate bolezni ledvic ali jeter, se o primernosti jemanja glutamina posvetujte z zdravnikom. <\/li>\n\n\n\n<li>Ni priporo\u010dljivo uporabljati pri osebah s pove\u010dano ob\u010dutljivostjo na mononatrijev glutamat (MSG). <span style=\"color: #ff6600\">[14]<\/span><\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamin je dodatek s \u0161irokim spektrom u\u010dinkov, ki jih ne bodo cenili le \u0161portniki. Sodeluje pri izgradnji <strong>mi\u0161i\u010dne mase, regeneraciji, delovanju imunskega sistema in ohranjanju celovitosti \u010drevesne sluznice<\/strong>. Ima pa tudi potencial pri uravnavanju \u017eelje po sladkem ali podpori delovanja mo\u017eganov. \u010ceprav ga va\u0161e telo lahko proizvaja samo, v nekaterih situacijah, na primer po naporni vadbi, ta sinteza morda ne bo zadostovala. V tem primeru vam lahko pridejo prav prehranska dopolnila z l-glutaminom, ki pomagajo vzdr\u017eevati optimalno koli\u010dino te snovi v telesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se iz tega \u010dlanka nau\u010dili kaj novega in zanimivega? Ne pozabite ga deliti s svojimi prijatelji.<\/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.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\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.com\/glutamine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGlutamine\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>Glutamin je esencialna aminokislina, ki jo v obliki dodatkov uporabljajo \u0161tevilni \u0161portniki. Ima vlogo pri rasti mi\u0161ic in okrevanju po treningu, vpliva pa tudi na prebavo in odpornost. Ta \u010dlanek razkriva \u0161e druge presenetljive u\u010dinke glutamina in vsebuje tudi nasvete o priporo\u010deni uporabi. <\/p>\n","protected":false},"author":129,"featured_media":0,"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":[118],"tags":[6219,6507,7215,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-499099","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-prehranska-dopolnila","7":"tag-aminokisline","8":"tag-prehranska-dopolnila","9":"tag-regeneracija-sl","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glutamin: Kako vpliva na rast mi\u0161ic, prebavo ali odpornost in kako ga dopolnjevati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je glutamin, kak\u0161ni so njegovi u\u010dinki, kako in kdaj ga jemati? 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