{"id":499953,"date":"2023-10-30T17:08:36","date_gmt":"2023-10-30T16:08:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=499953"},"modified":"2025-11-10T22:43:17","modified_gmt":"2025-11-10T21:43:17","slug":"glutamin-je-neophodan-sportasu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/glutamin-je-neophodan-sportasu\/","title":{"rendered":"Glutamin: kakve u\u010dinke ima na rast mi\u0161i\u0107a, probavu ili imunitet i kako ga suplementirati?"},"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\/glutamin-je-neophodan-sportasu\/#Sto_je_glutamin\" title=\"\u0160to je glutamin?\">\u0160to 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.hr\/blog\/glutamin-je-neophodan-sportasu\/#Koja_je_razlika_izmedu_glutamina_i_glutamata\" title=\"Koja je razlika izme\u0111u glutamina i glutamata?\">Koja je razlika izme\u0111u glutamina i glutamata?<\/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\/glutamin-je-neophodan-sportasu\/#Koja_je_funkcija_glutamina_u_tijelu\" title=\"Koja je funkcija glutamina u tijelu?\">Koja je funkcija glutamina u tijelu?<\/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\/glutamin-je-neophodan-sportasu\/#8_najpoznatijih_ucinaka_glutamina\" title=\"8 najpoznatijih u\u010dinaka glutamina\">8 najpoznatijih u\u010dinaka 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.hr\/blog\/glutamin-je-neophodan-sportasu\/#Koja_hrana_sadrzi_glutamin\" title=\"Koja hrana sadr\u017ei glutamin?\">Koja hrana sadr\u017ei 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.hr\/blog\/glutamin-je-neophodan-sportasu\/#Uzroci_nedostatka_glutamina_u_tijelu\" title=\"Uzroci nedostatka glutamina u tijelu\">Uzroci nedostatka glutamina u tijelu<\/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\/glutamin-je-neophodan-sportasu\/#Preporucena_doza_glutamina\" title=\"Preporu\u010dena doza glutamina\">Preporu\u010dena doza 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.hr\/blog\/glutamin-je-neophodan-sportasu\/#Kada_uzimati_glutamin_i_s_cim_ga_kombinirati\" title=\"Kada uzimati glutamin i s \u010dim ga kombinirati?\">Kada uzimati glutamin i 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.hr\/blog\/glutamin-je-neophodan-sportasu\/#Nuspojave_glutamina\" title=\"Nuspojave glutamina\">Nuspojave 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.hr\/blog\/glutamin-je-neophodan-sportasu\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glutamin je jedan od <strong>najpopularnijih dodataka prehrani me\u0111u sporta\u0161ima snage i izdr\u017eljivosti.<\/strong> Ova se aminokiselina obi\u010dno uzima za pobolj\u0161anje u\u010dinka sportskih performansi, rast mi\u0161i\u0107a, oporavak i, iznena\u0111uju\u0107e, probavu. U dana\u0161njem \u010dlanku \u0107emo zajedno sagledati najpoznatije u\u010dinke ove supstance kako biste mogli do\u0107i do zaklju\u010dka je li glutamin pravi suplement 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\">U ovom \u010dlanku mo\u017eete pro\u010ditati ne\u0161to vi\u0161e o u\u010dinku glutamina na sljede\u0107a specifi\u010dna podru\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=\"#rast-mi\u0161i\u0107a\" style=\"border-radius:0px\">Rast mi\u0161i\u0107a<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#regeneracija\" 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=\"#sportska-izvedba\" style=\"border-radius:0px\">Sportske performanse<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#imunitet\" style=\"border-radius:0px\">Imunitet<\/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=\"#probava\" style=\"border-radius:0px\">Probava<\/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=\"#\u017eelja-za-slatkim\" style=\"border-radius:0px\">\u017delja za slatkim<\/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=\"#funkcija-mozga\" style=\"border-radius:0px\">Funkcija mozga<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_glutamin\"><\/span>\u0160to je glutamin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/glutamin\"><span style=\"color: #0000ff\"><span style=\"color: #3366ff\">Glutamin<\/span><\/span><\/a><span style=\"color: #3366ff\"> j<\/span>e jedna od 20 aminokiselina koje se nalaze u va\u0161em tijelu. To je zapravo <strong>najzastupljenija aminokiselina u tijelu.<\/strong> U slu\u010daju osobe od 70 kg, to predstavlja otprilike 70-80 g glutamina, odnosno u prosjeku <strong>80% <\/strong>spomenutoga<strong> nalazi se u mi\u0161i\u0107nom tkivu<\/strong>. U skeletnim mi\u0161i\u0107ima stoga ima najve\u0107i udio od svih aminokiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This amino acid is a <strong>semi-essential amino acid,<\/strong> which means that your body can produce it on its own, but in certain situations this natural synthesis may not be enough. Therefore, it is sometimes necessary to obtain glutamine from external sources (food, supplements). <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>Postoje dva oblika glutamina, L i D. Samo je <strong>L-oblik<\/strong>, koji se \u010desto nalazi u hrani i dodacima prehrani, koristan za ljude.<\/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.hr\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"\u0160to je glutamin?\" class=\"wp-image-494915\" title=\"\u0160to 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=\"Koja_je_razlika_izmedu_glutamina_i_glutamata\"><\/span>Koja je razlika izme\u0111u glutamina i glutamata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda se pitate postoji li uop\u0107e razlika izme\u0111u glutamina i glutamata, odnosno glutaminske kiseline. Obje ove tvari su aminokiseline, ali imaju razli\u010dite funkcije u tijelu.<\/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 neesencijalna aminokiselina, koju va\u0161e tijelo mo\u017ee proizvesti samostalno, izme\u0111u ostalog, iz glutamina. Slu\u017ei kao <strong>ekscitacijski neurotransmiter koji je uklju\u010den u mo\u017edane funkcije<\/strong> kao \u0161to su razmi\u0161ljanje ili pam\u0107enje. U prehrambenoj industriji ova tvar se koristi kao aroma.<\/li>\n\n\n\n<li><strong>Glutamin<\/strong>, nasuprot tome, ima slo\u017eenije funkcije u tijelu. Ima ulogu u metabolizmu, imunitetu i drugim fiziolo\u0161kim procesima.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[7]<\/span><\/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=\"Koja_je_funkcija_glutamina_u_tijelu\"><\/span>Koja je funkcija glutamina u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Osnovna je komponenta mi\u0161i\u0107ne mase i drugih tkiva<\/h3>\n\n\n\n<p>Glutamin je, kao i druge aminokiseline, bitan gradivni blok tjelesnih tkiva. \u010cini <strong>50-60% svih aminokiselina u mi\u0161i\u0107ima.<\/strong> Time u velikoj mjeri doprinosi njihovom rastu i regeneraciji. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[2]<\/span><\/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.hr\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg\" alt=\"Koja je funkcija glutamina u tijelu?\" class=\"wp-image-494931\" title=\"Koja je funkcija glutamina u tijelu?\" 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. Izvor du\u0161ika<\/h3>\n\n\n\n<p>Glutamin se tako\u0111er isti\u010de u odnosu na ve\u0107inu drugih aminokiselina svojim <strong>dvostrukim sadr\u017eajem du\u0161ika<\/strong>. Osnova je svih peptidnih veza svih proteina u va\u0161em tijelu i tako\u0111er je <strong>strukturna komponenta RNK i DNK, odnosno va\u0161e genetske informacije<\/strong>. Stoga suplementacija glutaminom mo\u017ee biti korisna u postoperativnim stanjima, razdobljima bolesti i drugim situacijama kada se va\u0161e tijelo treba intenzivnije regenerirati i tjelesno tkivo izgraditi. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[6]<\/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\">3. Pospje\u0161uje zacjeljivanje rana<\/h3>\n\n\n\n<p>Glutamin sudjeluje u procesu zacjeljivanja rana podr\u017eavaju\u0107i funkciju imunolo\u0161kog sustava te tako\u0111er <strong>sudjeluje u stvaranju<\/strong><span style=\"color: #3366ff\"><a style=\"color: #3366ff\" href=\"https:\/\/gymbeam.hr\/zelatinski\"><strong> kolagena<\/strong><\/a><\/span>, glavnog strukturnog proteina ko\u017ee. <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<h3 class=\"wp-block-heading\">4. Izvor energije<\/h3>\n\n\n\n<p>Neke stanice crijevne sluznice i imunolo\u0161kog sustava koriste glutamin kao izvor energije. Stoga glutamin predstavlja jednu od klju\u010dnih tvari potrebnih za <strong>optimalnu probavu i rad imunolo\u0161kog sustava.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[2]<\/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\">5. Sudjeluje u metabolizmu ugljikohidrata<\/h3>\n\n\n\n<p>Glutamin je aminokiselina <strong>uklju\u010dena u glukoneogenezu<\/strong>, proces kojim se proizvodi glukoza (jednostavni \u0161e\u0107er) iz izvora koji nisu ugljikohidrati kao \u0161to su laktat ili glicerol. Kroz niz metaboli\u010dkih reakcija, navedenim se izvorima proizvodi glukoza, koja je brzo iskoristivi izvor energije za va\u0161e tijelo. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[15]<\/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\">6. Stvaranje glutationa i neurotransmitera<\/h3>\n\n\n\n<p>Glutamin tako\u0111er <strong>tvori najva\u017eniji antioksidans ljudskog tijela<\/strong>, <a href=\"https:\/\/gymbeam.hr\/glutation-gymbeam.html\"><strong><span style=\"color: #3366ff\">glutation<\/span><\/strong><\/a>, koji poma\u017ee u za\u0161titi stanica od oksidativnog stresa. Tako\u0111er je reaktant glavnog ekscitatornog <strong>neurotransmitera glutamata<\/strong>, koji je uklju\u010den u mozak u podru\u010djima kao \u0161to su sposobnost razmi\u0161ljanja, u\u010denja i koncentracije. Ali tijelo ga tako\u0111er mo\u017ee koristiti za sintezu <a href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\"><span style=\"color: #3366ff\"><strong>neurotransmitera GABA<\/strong><\/span><\/a> (gama-aminomasla\u010dne kiseline), koji zauzvrat ima inhibitorne ili umiruju\u0107e u\u010dinke. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[3]<\/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\">7. Odr\u017eava acidobaznu ravnote\u017eu i sudjeluje u detoksikaciji<\/h3>\n\n\n\n<p>Odr\u017eavanje acidobazne ravnote\u017ee ili pH vrijednosti unutar optimalnog raspona klju\u010dno je za zdravlje tijela. Glutamin tako\u0111er igra ulogu u tome tako \u0161to se formira iz <strong>glutamata i amonijaka<\/strong>, tvari koja je alkalne prirode. Ako u tijelu postoji vi\u0161ak amonijaka, tijelo mo\u017ee po\u010deti proizvoditi vi\u0161e glutamina, \u010dime se smanjuje lu\u017enatost. Time \u0107ete se rije\u0161iti ne\u017eeljenog slobodnog amonijaka, a istovremeno potaknuti <span style=\"color: #3366ff\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-i-ciscenje-organizma-sto-je-to-i-kako-prirodno-detoksicirati-tijelo\/\">prirodnu detoksikaciju tijela<\/a>.<\/strong><\/span> Ako je, s druge strane, pH previ\u0161e kiseo, glutamin \u0107e se razgraditi, a amonijak \u0107e podi\u0107i pH alkalnost na normalne vrijednosti. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/span><\/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=\"1747,3425,6672,29712,30713,52225\" ><\/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_najpoznatijih_ucinaka_glutamina\"><\/span>8 najpoznatijih u\u010dinaka glutamina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-mi\u0161i\u0107a\">1. Rast mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Vjerojatno vas ne\u0107e iznenaditi da suplementaciju glutaminom uglavnom koriste sporta\u0161i koji \u017eele dobiti maksimalnu mi\u0161i\u0107nu masu. Cilj je tijelu osigurati optimalnu koli\u010dinu <strong>gradivnog materijala za <span style=\"color: #3366ff\"><a style=\"color: #3366ff\" href=\"https:\/\/gymbeam.hr\/izgradnja-misica\">izgradnju mi\u0161i\u0107ne mase<\/a><\/span><\/strong>. To je podvrgnuto kontinuiranoj razgradnji (katabolizam) i sintezi (anabolizam) u va\u0161em tijelu. Ako \u017eelite rasti, morate osigurati da <strong>anaboli\u010dki procesi nadja\u010daju kataboli\u010dke<\/strong>. To se najbolje posti\u017ee kvalitetnim treningom snage u kombinaciji s dovoljnim unosom <a href=\"https:\/\/gymbeam.hr\/aminokiseline\"><span style=\"color: #3366ff\">aminokiselina<\/span><\/a> (proteina) iz <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\"><span style=\"color: #3366ff\">prehrane<\/span><\/a> ili <a href=\"https:\/\/gymbeam.hr\/proteini\"><span style=\"color: #3366ff\">suplemenata.<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, sam glutamin nije dovoljan za rast mi\u0161i\u0107a. Trebate svih 9 <a href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" class=\"ek-link\"><span style=\"color: #3366ff\">esencijalnih aminokiselina<\/span> <\/a>kako biste osigurali dovoljno gradivnog materijala za mi\u0161i\u0107nu hipertrofiju, ba\u0161 kao da gradite ku\u0107u. Za to ne biste koristili samo \u017ebuku i cigle. Te se aminokiseline nalaze u slo\u017eenim izvorima proteina kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" class=\"ek-link\"><span style=\"color: #3366ff\">meso<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/ribe\"><span style=\"color: #3366ff\">riba<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/jaja\" class=\"ek-link\"><span style=\"color: #3366ff\">jaja<\/span><\/a> ili <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" class=\"ek-link\"><span style=\"color: #3366ff\">protein sirutke<\/span><\/a>. No, glutamin tako\u0111er pridonosi cijelom procesu izgradnje mi\u0161i\u0107ne mase. Prije svega, mo\u017ee <strong>aktivirati signalni protein mTOR, koji pokre\u0107e proces sinteze mi\u0161i\u0107nih proteina (MPS &#8211; Muscle Protein Synthesis).<\/strong> Ali to nije sve. Glutamin ima i <strong>antikataboli\u010dko djelovanje<\/strong>, koje je najizra\u017eenije tijekom fizi\u010dkog stresa (nakon napornog treninga, tijekom bolesti). <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>Na kraju, ne smijete zaboraviti da je za podr\u0161ku rastu mi\u0161i\u0107a tako\u0111er va\u017eno zadovoljiti svoj ukupni dnevni unos<a href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\"> proteina<\/a>, koji bi za sporta\u0161e snage op\u0107enito trebao biti u rasponu od <strong>1,4-2 g\/kg tjelesne te\u017eine.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[18]<\/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 u procesu dobivanja mi\u0161i\u0107ne mase i pitate se kako to najbolje posti\u0107i prehranom i treningom, pro\u010ditajte ove prakti\u010dne savjete iz na\u0161eg \u010dlanka <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\"><span style=\"color: #3366ff\"><strong>10 savjeta o prehrani i vje\u017ebanju za maksimalan rast mi\u0161i\u0107a.<\/strong><\/span><\/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.hr\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Glutamin i rast mi\u0161i\u0107ne mase\" class=\"wp-image-494947\" title=\"Glutamin i rast mi\u0161i\u0107ne 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=\"regeneracija\">2. Oporavak nakon treninga<\/h3>\n\n\n\n<p>Tko se ne bi \u017eelio oporaviti nakon treninga br\u017ee, u\u010dinkovitije i bez ve\u0107ih bolova u mi\u0161i\u0107ima? Nakon napornog vje\u017ebanja u teretani, uobi\u010dajeno je da vas mi\u0161i\u0107i bole nekoliko dana. To je zbog procesa oporavka povezanih s popravkom o\u0161te\u0107enih mi\u0161i\u0107nih vlakana. Glutamin <strong>mo\u017ee<\/strong> <strong>ubrzati ovaj proces, omogu\u0107uju\u0107i vam da se br\u017ee vratite pravilnom vje\u017ebanju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je, primjerice, pokazalo istra\u017eivanje s profesionalnim ko\u0161arka\u0161ima. Kao dio protokola za ovu studiju, tijekom 20 dana, jedna grupa sudionika je uzimala 6 g glutamina dnevno, a druga je uzimala placebo. Nakon toga, dvije grupe su zamijenile protokole suplementacije na jo\u0161 20 dana. Prije po\u010detka i nakon zavr\u0161etka istra\u017eivanja igra\u010dima su uzeti uzorci krvi iz kojih su znanstvenici procijenili promjene u pokazateljima o\u0161te\u0107enja mi\u0161i\u0107a. Kao rezultat toga, otkrili su da je skupina koja je uzimala glutamin imala ni\u017ee razine kreatin kinaze, aspartat transaminaze i hormona kortizola. U usporedbi s placebo skupinom, ovo sugerira da je <strong>uzimanje glutamina moglo ubla\u017eiti o\u0161te\u0107enje mi\u0161i\u0107a uzrokovano treningom.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[19]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dni rezultati zabilje\u017eeni su u studiji koja je prou\u010davala odgo\u0111enu bol u mi\u0161i\u0107ima (DOMS) nakon treninga. Tijekom ovog istra\u017eivanja sudionici su uzimali glutamin u dozi od 0,3 g\/kg tjelesne te\u017eine plus maltodekstrin ili samo \u010disti maltodekstrin svaki dan 72 sata nakon treninga snage. <strong>Grupa koja je primala glutamin tada je imala manje bolove u mi\u0161i\u0107ima 24 i 72 sata nakon treninga.<\/strong> Me\u0111utim, zanimljivo je da ovaj u\u010dinak nije bio tako izra\u017een u \u017eenskoj studijskoj skupini. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[20]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovi rezultati sugeriraju da glutamin ima potencijal za poticanje oporavka, \u0161to je bitno ne samo za oporavak nategnutih mi\u0161i\u0107a, ve\u0107 i za njihov rast i pripremu za daljnji trening.<\/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 na\u010dina da oporavak u\u010dinite u\u010dinkovitijim, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #3366ff\"><strong>Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i drugih alata?<\/strong><\/span><\/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.hr\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Glutamin i regeneracija\" class=\"wp-image-494965\" title=\"Glutamin i 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=\"sportska-izvedba\">3. Sportske performanse<\/h3>\n\n\n\n<p>Glutamin je uklju\u010den u niz metaboli\u010dkih procesa povezanih s proizvodnjom energije u va\u0161em tijelu. Na primjer, mo\u017ee se <strong>pretvoriti u glukozu<\/strong>, \u0161to je izvor energije prvog izbora za va\u0161e mi\u0161i\u0107e. Tako\u0111er mo\u017ee <strong>aktivirati proizvodnju pohranjenog ugljikohidratnog glikogena,<\/strong> koji zatim koriste mi\u0161i\u0107i, posebno tijekom aktivnosti izdr\u017eljivosti. Posljednje, ali ne i najmanje va\u017eno, mo\u017ee pomo\u0107i uravnote\u017eiti pH, \u010dime se <strong>ubla\u017eava zakiseljavanje mi\u0161i\u0107a.<\/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>Me\u0111utim, tijekom dugotrajnog vje\u017ebanja ili vje\u017ebanja visokog intenziteta, razina ove aminokiseline u tijelu mo\u017ee pasti, \u0161to mo\u017ee ugroziti performanse i oporavak. To posebno vrijedi za <strong>trka\u010de izdr\u017eljivosti, bicikliste i ostale sporta\u0161e<\/strong> koji imaju vi\u0161esatne treninge. Kada se nadopunjuje s glutaminom tijekom treninga, studije sugeriraju da mo\u017ee dovesti do odr\u017eive atletske performanse i odgoditi umor. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[23]<\/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 se pitate koji drugi dodaci prehrani mogu pove\u0107ati izdr\u017eljivost, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/#10_Kreatin_pro_vice_energie_a_oddaleni_unavy\"><span style=\"color: #3366ff\"><strong>11 najboljih dodataka za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/strong><\/span><\/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\/image00002-scaled-e1694180138212-1124x749.jpeg\" alt=\"Glutamin i sportska izvedba\" class=\"wp-image-494981\" title=\"Glutamin i sportska izvedba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-2048x1365.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-768x512.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"imunitet\">4. Imunolo\u0161ki sustav<\/h3>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, glutamin slu\u017ei kao izvor energije za neke stanice imunolo\u0161kog sustava. To uklju\u010duje limfocite (bijele krvne stanice), makrofage i neutrofile, bez kojih va\u0161a prirodna obrana ne bi ispravno funkcionirala. <strong>Djelovanje glutamina posebno je va\u017eno kod te\u0161ko bolesnih ljudi<\/strong> i na jedinicama intenzivne njege (JIL), gdje je \u010desto prisutan visok katabolizam (razgradnja mi\u0161i\u0107ne mase), \u0161to tako\u0111er remeti normalan metabolizam aminokiselina, uklju\u010duju\u0107i i glutamin. Zbog toga je ova tvar uobi\u010dajena komponenta klini\u010dke prehrane koja se daje te\u0161ko bolesnim pacijentima za ja\u010danje imuniteta.<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>Me\u0111utim, ve\u0107 znamo da \u010dak i naporan trening mo\u017ee dovesti do nedostatka glutamina, \u0161to je povezano s oslabljenim imunitetom i ve\u0107im rizikom od bolesti di\u0161nog sustava. To posebno vrijedi za sporta\u0161e izdr\u017eljivosti. Na primjer, studije su otkrile da su maratonci imali<strong> 30-40% manje glutamina u svojim mi\u0161i\u0107ima nego ina\u010de 6-9 sati nakon vje\u017ebanja.<\/strong> Uzimanje l-glutamina tijekom treninga kao dio unosa teku\u0107ine mo\u017ee im pomo\u0107i u odr\u017eavanju optimalne razine i normalne imunolo\u0161ke funkcije. <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>Ako se pitate \u0161to jo\u0161 mo\u017eete u\u010diniti za ja\u010danje imuniteta, pro\u010ditajte <strong><a href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" class=\"ek-link\">15 na\u010dina za ja\u010danje imunolo\u0161kog sustava i za\u0161titu zdravlja.<\/a><\/strong><\/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.hr\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg\" alt=\"Glutamin i probava\" class=\"wp-image-494997\" title=\"Glutamin i probava\" 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=\"probava\">5. Probavni sustav<\/h3>\n\n\n\n<p>Ova aminokiselina tako\u0111er ima va\u017enu ulogu u probavnom sustavu. Tako\u0111er ga koriste neke stanice crijevne sluznice kao izvor energije za svoj rast i popravak, <strong>podupiru\u0107i tako odr\u017eavanje integriteta ove barijere.<\/strong> To poma\u017ee sprije\u010diti prijelaz \u0161tetnih tvari (mikroba) iz probavnog trakta u krvotok. <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>Nasuprot tome, povreda cjelovitosti crijevne sluznice ili <strong>pove\u0107ana propusnost crijeva (propusno crijevo)<\/strong> rizik su za upalnu bolest crijeva ili lo\u0161u apsorpciju hranjivih tvari iz prehrane. Ovaj problem se tako\u0111er \u010desto povezuje s odre\u0111enim bolestima probavnog trakta, poput Crohnove bolesti ili celijakije.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[26]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glutamin tako\u0111er ima pozitivan u\u010dinak na <strong>odr\u017eavanje zdravog crijevnog mikrobioma.<\/strong> Mo\u017eete ga zamisliti kao mali, ali raznolik zoolo\u0161ki vrt. To je zajednica mikroorganizama koji su odabrali va\u0161e debelo crijevo za svoj dom. Stoga \u017eivite s njima pod idealnim uvjetima u nekoj vrsti harmonije. Uz probavu, danas je poznato da mikrobiom tako\u0111er ima utjecaj na imunolo\u0161ki sustav te, u odre\u0111enoj mjeri, na mentalno zdravlje i rad mozga. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[27]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, dovoljan unos vlakana neophodan je za neometanu probavu. Vi\u0161e o njihovim blagodatima i koje ih namirnice sadr\u017ee mo\u017eete saznati u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\"><span style=\"color: #3366ff\"><strong>Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori?<\/strong><\/span><\/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=\"\u017eelja-za-slatkim\">6. \u017delja za slatkim<\/h3>\n\n\n\n<p><strong>\u017dudnja za slatkom hranom<\/strong> \u010desto se javlja kada vam padne <strong>\u0161e\u0107er u krvi (glikemija)<\/strong>. Slatka \u010dokoladica ili neka druga poslastica mo\u017ee nakratko zadovoljiti \u017eudnju, a razina \u0161e\u0107era brzo raste, ali u kratkom roku opet mo\u017ee pasti. Ovo pokre\u0107e za\u010darani krug. Pun obrok koji sadr\u017ei <a href=\"https:\/\/gymbeam.hr\/zitarice\"><span style=\"color: #3366ff\">slo\u017eene ugljikohidrate<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\"><span style=\"color: #3366ff\">proteine<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/ulja\"><span style=\"color: #3366ff\">masti<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/vlakna\"><span style=\"color: #3366ff\">vlakna<\/span><\/a> mo\u017ee vam pomo\u0107i, ali glutamin tako\u0111er mo\u017ee pomo\u0107i.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Mo\u017eda se pitate kako ovo funkcionira? Do\u0107i \u0107emo odmah do toga, jer suplementacija ovom supstancom mo\u017ee doprinijeti stabilnijoj glikemiji, \u0161to je <strong>prema studijama tako\u0111er povezano s boljom kontrolom apetita<\/strong>. Kao rezultat toga, tako\u0111er se istra\u017euje kori\u0161tenje glutamina kao potporne opcije lije\u010denja dijabetesa i pretilosti. Bolja kontrola \u017eelje za slatkim tako\u0111er mo\u017ee olak\u0161ati <strong>gubitak te\u017eine i odr\u017eavanje zdrave tjelesne mase.<\/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<p>Ako se borite s nekontroliranim porivom za slatkim i pitate se \u0161to bi moglo pomo\u0107i, mo\u017eete saznati najva\u017enije u na\u0161em \u010dlanku <span style=\"color: #3366ff\"><a style=\"color: #3366ff\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\"><strong>15 na\u010dina za borbu protiv \u017eelje za slatkim<\/strong><\/a><\/span>.<\/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=\"funkcija-mozga\">7. Rad mozga<\/h3>\n\n\n\n<p>Glutamin tako\u0111er djeluje u va\u0161em mozgu i cijelom \u017eiv\u010danom sustavu. Prvenstveno je reaktor glutamata, koji djeluje kao glavni ekscitacijski neurotransmiter. Stoga je uklju\u010den u regulaciju <strong>razmi\u0161ljanja, u\u010denja, pam\u0107enja, raspolo\u017eenja i apetita.<\/strong> Me\u0111utim, tijelo ga tako\u0111er mo\u017ee koristiti za proizvodnju neurotransmitera <span style=\"color: #3366ff\"><a style=\"color: #3366ff\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\">GABA<\/a><\/span>, koji je pak povezan s osje\u0107ajima<strong> smirenosti, opu\u0161tenosti i sna.<\/strong> Za na\u0161u psihu i svakodnevne aktivnosti jako je va\u017eno da ove tvari budu u ravnote\u017ei, a tome pridonosi dovoljna 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>Tvari koje mogu poticati rad mozga nazivaju se nootropici. Ako \u017eelite saznati vi\u0161e o njima, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\"><span style=\"color: #3366ff\"><strong>Nootropici: tvari koje pobolj\u0161avaju koncentraciju i pam\u0107enje: koji su najbolji?<\/strong><\/span><\/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.hr\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg\" alt=\"Glutamin i funkcija mozga\" class=\"wp-image-495029\" title=\"Glutamin i funkcija mozga\" 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 mogu\u0107i u\u010dinci glutamina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdravstvena primjena<\/strong>: u\u010dinci glutamina trenutno se istra\u017euju u raznim drugim podru\u010djima. Zbog djelovanja na imunitet ve\u0107 se koristi u zdravstvu, za pospje\u0161ivanje zacjeljivanja rana, kod kriti\u010dno bolesnih pacijenata i u postoperativnoj njezi. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[24]<\/span><\/span><\/li>\n\n\n\n<li><strong>Utjecaj na mentalno zdravlje<\/strong>: provode se istra\u017eivanja o u\u010dincima glutamina na mentalno zdravlje, posebice njegove uloge u tjeskobi i depresiji. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[30]<\/span><\/span><\/li>\n\n\n\n<li><strong>Antioksidativno djelovanje:<\/strong> glutamin u tijelu stvara antioksidans glutation koji poma\u017ee u za\u0161titi stanica od oksidativnog stresa. To se u ve\u0107oj mjeri doga\u0111a tijekom napornog treninga. Stoga se trenuta\u010dno istra\u017euje u\u010dinak suplementacije glutamina na antioksidacijsku aktivnost tijela sporta\u0161a.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[32]<\/span><\/span><\/li>\n\n\n\n<li><strong>Hormon rasta:<\/strong> u\u010dinak glutamina na proizvodnju hormona rasta, koji utje\u010de na izgradnju mi\u0161i\u0107a i niz drugih tjelesnih procesa, tako\u0111er je predmet stalnih istra\u017eivanja. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[33]<\/span><\/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\">Isplati li se uzimati glutamin za mr\u0161avljenje?<\/h3>\n\n\n\n<p>Ako poku\u0161avate smr\u0161avjeti i \u017eelite biti sigurni da imate sve esencijalne aminokiseline koje su vam potrebne za za\u0161titu mi\u0161i\u0107a, glutamin vam mo\u017ee pomo\u0107i. Lijep bonus mo\u017ee biti njegov u\u010dinak na suzbijanje \u017eelje za slatkim, s kojom se mnogi ljudi bore, ne samo tijekom mr\u0161avljenja.<\/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=\"Koja_hrana_sadrzi_glutamin\"><\/span>Koja hrana sadr\u017ei glutamin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamin nije neuobi\u010dajen u na\u0161oj prehrani. <strong>Mo\u017ee se na\u0107i u uobi\u010dajenim namirnicama poput mesa<\/strong>, <a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\"><span style=\"color: #3366ff\"><strong>ribe<\/strong><\/span><\/a>, <strong>jaja ili mlijeka<\/strong>. Me\u0111utim, tako\u0111er se mo\u017ee na\u0107i u obliku <span style=\"color: #3366ff\"><a style=\"color: #3366ff\" href=\"https:\/\/gymbeam.hr\/l-glutamin-gymbeam.html\" class=\"ek-link\">jednog sastojka<\/a><\/span> ili <span style=\"color: #3366ff\"><a style=\"color: #3366ff\" href=\"https:\/\/gymbeam.hr\/proamino-390-g-gymbeam.html\" class=\"ek-link\">slo\u017eenim aminokiselinama<\/a><\/span>. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[10]<\/span><\/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\">Namirnica 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.hr\/tofu-gymbeam.html\"><span style=\"color: #3366ff\">Tofu<\/span><\/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\">Jaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.559<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kukuruz<\/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\u017ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.301<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mlijeko<\/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=\"Uzroci_nedostatka_glutamina_u_tijelu\"><\/span>Uzroci nedostatka glutamina u tijelu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U normalnim uvjetima vlastita proizvodnja glutamina u tijelu dovoljna je da pokrije potrebe za ovom tvari. No, sve se mijenja kada se va\u0161e tijelo na\u0111e u stresnim uvjetima u kojima potreba za glutaminom naglo raste.<\/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>Naj\u010de\u0161\u0107i uzroci nedostatka glutamina su <strong>ozljede, postoperativna i septi\u010dka stanja, opekline, infekcije, pothranjenost i naporne sportske aktivnosti.<\/strong><span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[8]<\/span><\/span><\/li>\n\n\n\n<li>Tako\u0111er je uobi\u010dajeno da ljudi koji do\u017eive te\u0161ku fizi\u010dku traumu imaju pove\u0107anu propusnost crijevne stijenke (propusna crijeva), \u0161to tako\u0111er mo\u017ee dovesti do gubitka glutamina. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/li>\n\n\n\n<li>Glutamin se uglavnom stvara u mi\u0161i\u0107ima. \u010cak i gubitak mi\u0161i\u0107a koji se javlja tijekom razdoblja dugotrajne bolesti ili kod starijih osoba mo\u017ee dovesti do nedovoljne sinteze ove aminokiseline.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[9]<\/span><\/span><\/li>\n\n\n\n<li>Tijekom nekih istra\u017eivanja, uo\u010deno je kako je nedostatak glutamina karakteristi\u010dan kod ljudi koji su bili podvrgnuti napornom programu treninga. Stoga se <strong>niska razina glutamina \u010desto smatra simptomom pretreniranosti.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/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.hr\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg\" alt=\"Uzroci nedostatka glutamina\" class=\"wp-image-495047\" title=\"Uzroci nedostatka 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\">Uzroci nedostatka glutamina<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preporucena_doza_glutamina\"><\/span>Preporu\u010dena doza glutamina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suplementacija l-glutaminom obi\u010dno se preporu\u010duje u dozi od <strong>5 g dnevno ili vi\u0161e.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/li>\n\n\n\n<li>Ukupnu dnevnu koli\u010dinu mo\u017eete podijeliti na 2-3 obroka.<\/li>\n\n\n\n<li>Kod zdravih ljudi \u0161tetni simptomi nisu uo\u010deni \u010dak ni kada se glutamin uzima u koli\u010dini od <strong>20-30 g<\/strong> (do 0,65 g\/kg tjelesne te\u017eine) podijeljeno u manje doze u razmaku od samo nekoliko sati. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[12]<\/span><\/span><\/li>\n\n\n\n<li>Ekstremno visoke doze se ne preporu\u010duju zbog rizika od prekomjerne koli\u010dine amonijaka u serumu. Najni\u017ea doza koja je rezultirala vi\u0161im razinama amonijaka bila je 0,75 g\/kg tjelesne te\u017eine, ili pribli\u017eno 51 g za osobu od 68 kg.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[11]<\/span><\/span><\/li>\n\n\n\n<li><strong>L-glutamin<\/strong> mo\u017eete uzimati u obliku <a href=\"https:\/\/gymbeam.hr\/l-glutamin-tabs-300-tab-gymbeam.html\"><span style=\"color: #3366ff\">tableta<\/span><\/a> koje samo trebate popiti s vodom ili <a href=\"https:\/\/gymbeam.hr\/l-glutamin-gymbeam.html\"><span style=\"color: #3366ff\">topljivog praha<\/span><\/a>. U\u010dinkoviti su i <a href=\"https:\/\/gymbeam.hr\/glutaminski-peptidi-gymbeam.html\"><span style=\"color: #3366ff\">peptidi glutamina<\/span><\/a>, koji se jo\u0161 br\u017ee apsorbiraju i probavljaju u usporedbi s l-glutaminom.<\/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\/File_000-1124x749.jpeg\" alt=\"Kako uzimati glutamin?\" class=\"wp-image-495063\" title=\"Kako uzimati 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=\"Kada_uzimati_glutamin_i_s_cim_ga_kombinirati\"><\/span>Kada uzimati glutamin i s \u010dim ga kombinirati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nije potrebno uzimati glutamin u odre\u0111eno doba dana, ali je va\u017ena redovitost.<\/li>\n\n\n\n<li>Ako vje\u017ebate, idealno je nadoknaditi ovu tvar <strong>nakon treninga<\/strong>, tijekom kojeg je razina glutamina u mi\u0161i\u0107ima mo\u017eda pala. Na primjer, u kombinaciji s <a href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\"><span style=\"color: #3366ff\">proteinom sirutke<\/span><\/a> imat \u0107ete u\u010dinkovit napitak za oporavak.<\/li>\n\n\n\n<li>Me\u0111utim, mo\u017eete ga dodati i <strong><span style=\"color: #3366ff\"><a style=\"color: #3366ff\" href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\">BCAA<\/a><\/span><\/strong> aminokiselinama koje pijete tijekom treninga. Tako se stvara slo\u017eeniji napitak s aminokiselinama.<\/li>\n\n\n\n<li>Glutamin se tako\u0111er \u010desto <strong>kombinira s <a href=\"https:\/\/gymbeam.hr\/kreatin\"><span style=\"color: #3366ff\">kreatinom<\/span><\/a><\/strong>, koji se obi\u010dno uzima prije ili poslije treninga. Kreatin poma\u017ee obnoviti stani\u010dnu energiju koju mi\u0161i\u0107i koriste za svoju aktivnost, a dodatak glutamina podr\u017eat \u0107e odr\u017eavanje optimalne razine u tijelu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[13]<\/span><\/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=\"Nuspojave_glutamina\"><\/span>Nuspojave glutamina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamin se op\u0107enito <strong>smatra sigurnom tvari<\/strong>. Sve dok ste zdravi, ne morate brinuti o nuspojavama ako slijedite preporu\u010denu dozu glutamina. To je prirodna tvar koju normalno unosite prehranom.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[13]<\/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 alergi\u010dni na glutamin ili uzmete preveliku koli\u010dinu, mogu se pojaviti simptomi poput glavobolje, nadutosti, mu\u010dnine i drugih probavnih problema. Probavne probleme mo\u017eete izbje\u0107i ako <strong>ne uzimate glutamin na prazan \u017eeludac<\/strong>. Umije\u0161ajte prah bez okusa u ka\u0161u, jogurt ili smoothie.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[14]<\/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\">Za koga glutamin nije prikladan?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako imate bolest bubrega ili jetre, posavjetujte se s lije\u010dnikom o prikladnosti uzimanja glutamina.<\/li>\n\n\n\n<li>Ne preporu\u010duje se primjena kod osoba s pove\u0107anom osjetljivo\u0161\u0107u na mononatrijev glutamat (MSG). <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[14]<\/span><\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamin je suplement sa \u0161irokim spektrom u\u010dinaka koji \u0107e cijeniti ne samo sporta\u0161i. Sudjeluje u izgradnji <strong>mi\u0161i\u0107ne mase, regeneraciji, funkcioniranju imunolo\u0161kog sustava i odr\u017eavanju cjelovitosti crijevne sluznice.<\/strong> Me\u0111utim, tako\u0111er ima potencijal u reguliranju \u017eelje za slatkim ili podr\u017eavanju mo\u017edanih funkcija. Iako ga va\u0161e tijelo mo\u017ee proizvesti samostalno, u nekim situacijama, primjerice nakon napornog treninga, ta sinteza mo\u017eda ne\u0107e biti dovoljna. U tom slu\u010daju mogu dobro do\u0107i suplementi s l-glutaminom koji \u0107e pomo\u0107i u odr\u017eavanju optimalne koli\u010dine ove tvari u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo i zanimljivo iz ovog \u010dlanka? Ne zaboravite to podijeliti sa svojim prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/aminokiseline\" 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.hr\/glutamin\" 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 esencijalna aminokiselina koju mnogi sporta\u0161i koriste u obliku suplemenata. Ima ulogu u rastu mi\u0161i\u0107a i oporavku nakon treninga, a tako\u0111er ima u\u010dinak na probavu i imunitet. Ovaj \u010dlanak otkriva druge iznena\u0111uju\u0107e u\u010dinke glutamina i tako\u0111er daje savjete o preporu\u010denoj upotrebi.<\/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":[130],"tags":[6212,6500,7208,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-499953","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-dodatci-prehrani","7":"tag-aminokiseline-hr","8":"tag-dodaci-prehrani-hr","9":"tag-regeneracija-hr","10":"tag-zdravlje-hr","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: kakve u\u010dinke ima na rast mi\u0161i\u0107a, probavu ili imunitet i kako ga suplementirati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je glutamin, kakvo je njegovo djelovanje, kako i kada ga uzimati? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/499953","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=499953"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/499953\/revisions"}],"predecessor-version":[{"id":746236,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/499953\/revisions\/746236"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=499953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=499953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=499953"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=499953"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=499953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}