{"id":501591,"date":"2023-10-21T16:57:19","date_gmt":"2023-10-21T14:57:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=501591"},"modified":"2025-11-10T17:02:19","modified_gmt":"2025-11-10T16:02:19","slug":"arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/","title":{"rendered":"Arginin: u\u010dinci i doziranje za sportske performanse i zdravlje"},"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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#Sto_je_arginin\" title=\"\u0160to je arginin?\">\u0160to je arginin?<\/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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#Kako_djeluje_arginin\" title=\"Kako djeluje arginin?\">Kako djeluje arginin?<\/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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#Koje_su_zdravstvene_prednosti_arginina\" title=\"Koje su zdravstvene prednosti arginina?\">Koje su zdravstvene prednosti arginina?<\/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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#U_kojoj_hrani_mozete_pronaci_arginin\" title=\"U kojoj hrani mo\u017eete prona\u0107i arginin?\">U kojoj hrani mo\u017eete prona\u0107i arginin?<\/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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#Koje_nuspojave_ima_arginin\" title=\"Koje nuspojave ima arginin?\">Koje nuspojave ima arginin?<\/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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#Oblici_arginina\" title=\"Oblici arginina\">Oblici arginina<\/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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#Kako_uzimati_arginin\" title=\"Kako uzimati arginin?\">Kako uzimati arginin?<\/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\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160to pomislite kad netko spomene NO dodatke prehrani? Mnogi od vas vjerojatno znaju da te proizvode prije treninga tra\u017ee oni koji \u017eele napumpati svoje mi\u0161i\u0107e energijom i posti\u0107i vrhunske sportske rezultate. To je zato \u0161to te tvari poma\u017eu u dono\u0161enju vi\u0161e kisika i hranjivih tvari u mi\u0161i\u0107e. Arginin je vode\u0107i u tom pogledu, a danas mo\u017eete saznati vi\u0161e o njegovim u\u010dincima na sportske performanse i cjelokupno zdravlje.<\/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 \u0107ete \u010dlanku \u010ditati o u\u010dinku arginina na ova 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=\"#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=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\">Kardiovaskularno zdravlje<\/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=\"#imunoloski-sustav\" style=\"border-radius:0px\">Imunolo\u0161ki sustav<\/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=\"#razina-inzulina-i-secera-u-krvi\" style=\"border-radius:0px\">Razina inzulina i \u0161e\u0107era u krvi<\/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=\"#seksualno-zdravlje\" style=\"border-radius:0px\">Seksualno zdravlje<\/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_arginin\"><\/span>\u0160to je arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginin je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokiselina<\/a>&nbsp;koja se obi\u010dno upotrebljava kao gradivni materijal za stvaranje tjelesnih proteina. To je <strong>poluesencijalna aminokiselina,<\/strong> \u0161to zna\u010di da je u ve\u0107ini slu\u010dajeva mo\u017eete proizvesti sami i ne morate je unositi. Me\u0111utim, pod odre\u0111enim uvjetima to nije dovoljno, stoga ju je potrebno nadopunjavati u ve\u0107im koli\u010dinama iz prehrane. To je, primjerice, tijekom razdoblja <strong>rasta<\/strong> ili ozbiljne <strong>bolesti<\/strong> ili <strong>ozljede,<\/strong> kad tijelo ima ve\u0107e potrebe za tom aminokiselinom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arginin stoga tijelo mo\u017ee sintetizirati samo, ali otprilike 80 % dolazi iz va\u0161e prehrane ili razgradnje tjelesnih proteina. Njegova proizvodnja odvija se u <strong>bubrezima, jetri<\/strong> i <strong>mozgu.<\/strong> Zanimljivo je da se proizvodi u biokemijskom ciklusu uree, koji se upotrebljava za uklanjanje toksi\u010dnog otpadnog produkta metabolizma, zvanog <strong>amonijak,<\/strong> iz tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna je prednost arginina njegovo sudjelovanje u stvaranju <strong>du\u0161ikovog oksida.<\/strong> To je potrebno za kontrolu protoka krvi u tijelu, funkciju stani\u010dnih elektrana (mitohondrija) ili prijenos informacija izme\u0111u stanica. Osim toga, tijelo ga upotrebljava kao po\u010detnu tvar za stvaranje <strong>drugih aminokiselina<\/strong> kao \u0161to su citrulin ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ornitin<\/a>.<span style=\"color: #ff6600;\"> [12,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste saznali vi\u0161e o aminokiselinama, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Aminokiseline: klasifikacija, funkcije u tijelu, u\u010dinci na sportsku izvedbu i najbolji izvori.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/arginin-1124x749.webp\" alt=\"\u0160to je arginin?\" class=\"wp-image-496761\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin.webp 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_djeluje_arginin\"><\/span>Kako djeluje arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginin se mo\u017ee ugraditi u mi\u0161i\u0107ne proteine ili upotrijebiti za energiju, \u0161to je tipi\u010dno za sve aminokiseline. Me\u0111utim, tako\u0111er ima specifi\u010dnu ulogu, odnosno stvaranje spomenutog <strong>du\u0161ikovog oksida (NO),<\/strong> koji se povezuje s mnogim njegovim pozitivnim u\u010dincima na tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enzim NOS (sintaza du\u0161ikova oksida) stvara se u stijenkama krvnih \u017eila. Njegova je zada\u0107a vezati arginin na sebe i pretvoriti ga u <strong>du\u0161ikov oksid<\/strong> te <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>citrulin<\/strong><\/a><strong>,<\/strong>&nbsp;koji se mo\u017ee pretvoriti natrag u arginin. Nastali NO glavna je aktivna tvar odgovorna za <strong>\u0161irenje krvnih \u017eila (vazodilataciju)<\/strong> i njihovo <strong>opu\u0161tanje<\/strong>, \u0161to je va\u017eno za brojne procese u tijelu. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Du\u0161ikov oksid tako\u0111er ima druge va\u017ene zada\u0107e u tijelu, kao \u0161to je pomo\u0107 u uni\u0161tavanju \u0161tetnih bakterija ili potpomaganje aktivnosti imunolo\u0161kih stanica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz arginina nastaju i neke druge va\u017ene tvari. To uklju\u010duje ve\u0107 spomenuti <strong>citrulin,<\/strong> koji se tako\u0111er upotrebljava kao dodatak prehrani jer isto mo\u017ee pove\u0107ati razinu NO u tijelu. Arginin tako\u0111er slu\u017ei, zajedno s glicinom i metioninom, kao baza za stvaranje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatina<\/a>, koji se prvenstveno proizvodi u jetri i bubrezima te je va\u017ean za proizvodnju energije. <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<p>Mo\u017eete saznati vi\u0161e o citrulinu u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> L-citrulin i sve \u0161to trebate znati o njemu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6418,53602,53725,8220,6672,51601,77062,63277,6454,6626,3807\" ><\/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=\"Koje_su_zdravstvene_prednosti_arginina\"><\/span>Koje su zdravstvene prednosti arginina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sportska-izvedba\">1. Utje\u010de na sportske performanse<\/h3>\n\n\n\n<p>Arginin je poznat kao dodatak prehrani koji mo\u017ee pomo\u0107i u davanju energije mi\u0161i\u0107ima kako bi radili bolje. Me\u0111utim, istra\u017eivanja pokazuju da mo\u017ee imati nekoliko pozitivnih u\u010dinaka koji mogu podi\u0107i sportske rezultate na vi\u0161u razinu.<\/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>Poma\u017ee u <strong>pobolj\u0161anju protoka krvi<\/strong> u tijelu, zahvaljuju\u0107i prethodno spomenutom du\u0161ikovom oksidu koji proizvodi.<\/li>\n\n\n\n<li>To rezultira <strong>u\u010dinkovitijom oksigenacijom i dostavom hranjivih tvari u mi\u0161i\u0107e.<\/strong> To je zato \u0161to pro\u0161irene krvne \u017eile, kroz koje te\u010de vi\u0161e krvi, mogu dostaviti vi\u0161e kisika i hranjivih tvari mi\u0161i\u0107nom tkivu za maksimalne sportske performanse.<\/li>\n\n\n\n<li>To je tako\u0111er povezano s njegovim u\u010dinkom na <strong>pove\u0107anje VO2 max,<\/strong> \u0161to je pokazano u nekim istra\u017eivanjima. Ta vrijednost pokazuje maksimalnu koli\u010dinu kisika koju mi\u0161i\u0107i mogu iskoristiti. <strong>\u0160to je ve\u0107a, bolje su i fizi\u010dke performanse.<\/strong> Najve\u0107e vrijednosti obi\u010dno posti\u017eu sporta\u0161i s najboljom izdr\u017eljivo\u0161\u0107u, poput skija\u0161kih trka\u010da ili maratonaca. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/li>\n\n\n\n<li>Mo\u017ee pomo\u0107i pobolj\u0161ati <strong>kontrakciju mi\u0161i\u0107a<\/strong> i tako dovesti do intenzivnijeg u\u010dinka. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/li>\n\n\n\n<li>Zahvaljuju\u0107i du\u0161ikovom oksidu, mi\u0161i\u0107i mogu biti <strong>otporniji na umor i bolje se oporavljati.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er ima u\u010dinak na <strong>snagu, intenzitet i eksplozivnost,<\/strong> zahvaljuju\u0107i svojoj ulozi u oblikovanju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kreatina<\/strong><\/a>. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/li>\n\n\n\n<li>Arginin tako\u0111er poma\u017ee kod <strong>br\u017eeg uklanjanja laktata.<\/strong> On se proizvodi u mi\u0161i\u0107ima tijekom <strong>intenzivne aktivnosti<\/strong> kad <strong>ne<\/strong> <strong>dobivaju dovoljno kisika<\/strong> (na primjer, tijekom sprinta, treninga snage itd.). O\u010dituje se u karakteristi\u010dnom pe\u010denju mi\u0161i\u0107a, \u0161to vas tjera da usporite ili napravite pauzu. Istra\u017eivanja pokazuju da arginin mo\u017ee pospje\u0161iti razgradnju laktata tijekom aktivnosti. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/li>\n\n\n\n<li>Istra\u017eivanja su pokazala da poti\u010de proizvodnju <strong>hormona rasta<\/strong> i <strong>testosterona<\/strong> istovremeno. Oni igraju va\u017enu ulogu u <strong>rastu, snazi i oporavku mi\u0161i\u0107a.<\/strong> <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/li>\n\n\n\n<li>Zahvaljuju\u0107i tim u\u010dincima, arginin mo\u017ee biti koristan u<strong> anaerobnim<\/strong> sportovima (trening snage, dizanje utega, sprint itd.) i <strong>sportovima izdr\u017eljivosti<\/strong> (tr\u010danje, vo\u017enja bicikla, plivanje, triatlon itd.).<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[13]<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1124x749.webp\" alt=\"u\u010dinak arginina na sportsku izvedbu\" class=\"wp-image-496884\" title=\"u\u010dinak arginina na sportsku izvedbu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_.webp 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to znanost vidi? U\u010dinak arginina na VO2 max<\/h4>\n\n\n\n<p>Uloga arginina u sportu tako\u0111er je pokazana u istra\u017eivanju koje je pratilo 52 nogometa\u0161a. Trenirali su nogomet \u010detiri puta tjedno tijekom 45 dana i uzimali <strong>2 g arginina<\/strong> dnevno ili <strong>placebo<\/strong> u obliku maltodekstrina. Prije i nakon programa treninga, pro\u0161li su takozvani <strong>Harvard<\/strong> <strong>Step Test,<\/strong> gdje su se penjali uz stepenicu od 50 cm tijekom 50 minuta brzinom od 30 koraka u minuti. Prije i nakon oba testa izmjeren im je <strong>VO2 max.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokazalo se da skupina koja je uzimala arginin ima <strong>vi\u0161i VO2 max<\/strong> od skupine s placebom, s prosje\u010dnim pove\u0107anjem od 4 ml\/min\/kg. Na prvi pogled to se mo\u017ee \u010diniti kao mala razlika, ali u stvarnosti pove\u0107anje od samo 1 do 2 jedinice mo\u017ee dovesti do zna\u010dajne razlike u performansama. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-5-1124x588.png\" alt=\"\" class=\"wp-image-504915\" title=\"u\u010dinak arginina na VO2 max\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-5-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-5-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-5.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularno-zdravlje\">2. Pozitivan u\u010dinak na kardiovaskularno zdravlje<\/h3>\n\n\n\n<p>Dobrobiti arginina za kardiovaskularno zdravlje prili\u010dno su dobro poznate jer <strong>du\u0161ikov oksid<\/strong> koji nastaje iz te aminokiseline ima izravan u\u010dinak na va\u0161e krvne \u017eile. Kao \u0161to smo ve\u0107 spomenuli, NO je bitna molekula za <strong>vazodilataciju<\/strong> ili <strong>\u0161irenje krvnih \u017eila<\/strong> i njihovo <strong>opu\u0161tanje.<\/strong> Kako to mo\u017ee biti korisno?<\/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>Mo\u017ee pomo\u0107i u sni\u017eavanju krvnog tlaka.<\/strong> Kad je krvni tlak visok, krvne su \u017eile su\u017eene i napete. Cilj lije\u010denja hipertenzije stoga je, izme\u0111u ostalog, pro\u0161iriti te \u017eile i pobolj\u0161ati protok krvi, u \u010demu arginin mo\u017ee pomo\u0107i.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[6]<\/span><\/span><\/li>\n\n\n\n<li>Istra\u017eivanja tako\u0111er pokazuju prednosti kod osoba s <strong>ishemijskim problemima<\/strong>. Ako osoba pati od ishemije (zgru\u0161avanja krvi) sr\u010danog mi\u0161i\u0107a, \u0161irenje krvnih \u017eila s NO stvorenim iz arginina mo\u017ee pomo\u0107i u smanjenju simptoma (nelagoda u prsima, osje\u0107aj \u017earenja, bol u prsima \u2013 angina i vi\u0161e).<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[6]<\/span><\/span><\/li>\n\n\n\n<li>Tako\u0111er bi mogao utjecati na <strong>endotelnu disfunkciju.<\/strong> To je o\u0161te\u0107enje stijenke krvnih \u017eila tipi\u010dno za <strong>aterosklerozu<\/strong> (&#8220;otvrdnu\u0107e krvnih \u017eila&#8221;), gdje se krvne \u017eile su\u017eavaju, a mast i drugi sastojci krvi nakupljaju se unutar stijenke. \u0160irenje krvnih \u017eila pomo\u0107u du\u0161ikovog oksida moglo bi pobolj\u0161ati to stanje. Osim toga, tako\u0111er se govori o mogu\u0107im <strong>protuupalnim u\u010dincima<\/strong> koji mogu pomo\u0107i u borbi protiv upale u tako o\u0161te\u0107enoj stijenci krvne \u017eile.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[6]<\/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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to znanost vidi? U\u010dinak arginina na krvni tlak<\/h4>\n\n\n\n<p>Najbolje prou\u010deni u\u010dinak NO na kardiovaskularno zdravlje njegov je u\u010dinak na razinu krvnog tlaka. To je pokazalo i istra\u017eivanje koje je pratilo 75 \u017eena dva tjedna. Te su \u017eene podijeljene u <strong>tri skupine,<\/strong> od kojih su jednu \u010dinile mla\u0111e zdrave \u017eene u dobi od 20 do 30 godina, drugu su \u010dinile starije zdrave \u017eene, a tre\u0107u \u017eene s dijabetesom tipa 2. Neke od \u017eena u prve dvije skupine mogle su imati blago povi\u0161en krvni tlak (krvni tlak od 120\/80 mmHg smatra se optimalnim, ali zdrava vrijednost mo\u017ee biti individualna za svaku osobu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve su sudionice uzimale <strong>5 g arginina<\/strong> dnevno tijekom dva tjedna. Istra\u017eiva\u010di su mjerili njihov sistoli\u010dki i dijastoli\u010dki krvni tlak na po\u010detku i na kraju svakog pra\u0107enja. Na kraju se pokazalo da je do\u0161lo do zna\u010dajnog smanjenja i sistoli\u010dkog i dijastoli\u010dkog tlaka kod starijih zdravih \u017eena i \u017eena s dijabetesom. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-4-1124x588.png\" alt=\"\" class=\"wp-image-504931\" title=\"u\u010dinak arginina na sistoli\u010dki krvni tlak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-4-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-4-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-4.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-5-1124x588.png\" alt=\"\" class=\"wp-image-504947\" title=\"u\u010dinak arginina na dijastoli\u010dki krvni tlak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-5-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-5-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-5.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Naravno, arginin se <strong>ne mo\u017ee smatrati lijekom za visoki krvni tlak<\/strong>, ali za neke mo\u017ee biti dio lije\u010denja kad poku\u0161aju staviti taj zdravstveni parametar pod kontrolu. Me\u0111utim, uvijek je va\u017eno konzultirati se s lije\u010dnikom u takvim slu\u010dajevima.<\/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=\"imunoloski-sustav\">3. Djeluje na imunolo\u0161ki sustav<\/h3>\n\n\n\n<p>Prema nekoliko istra\u017eivanja, arginin tako\u0111er igra va\u017enu ulogu u brojnim imunolo\u0161kim funkcijama, opet uglavnom kroz proizvodnju du\u0161ikovog oksida.<\/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>O\u010digledno igra ulogu u proizvodnji <strong>T-stanica,<\/strong> koje su <strong>bijele krvne stanice<\/strong> neophodne u imunolo\u0161kim reakcijama. Stoga bi arginin mogao, na primjer, <strong>pomo\u0107i u borbi protiv infekcija.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er se govori o <strong>antimikrobnim u\u010dincima<\/strong> arginina, \u0161to bi u praksi teoretski zna\u010dilo da bi arginin imao sposobnost pomo\u0107i u uni\u0161tavanju \u0161tetnih patogena.<\/li>\n\n\n\n<li>Istra\u017eivanja su tako\u0111er izvijestila o njegovoj va\u017enosti u proizvodnji <strong>citokina.<\/strong> Va\u0161e ih tijelo upotrebljava u borbi protiv upala. Stoga se \u010dini da bi arginin mogao imati <strong>protuupalne u\u010dinke.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e savjeta o tome kako mo\u017eete oja\u010dati svoj imunitet, pogledajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 na\u010dina za ja\u010danje imunolo\u0161kog sustava i za\u0161titu zdravlja.<\/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=\"razina-inzulina-i-secera-u-krvi\">4. Mo\u017ee utjecati na djelovanje inzulina i razinu \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Istra\u017eivanja sugeriraju da arginin tako\u0111er mo\u017ee pomo\u0107i kod <strong>funkcije inzulina<\/strong> i <strong>regulacije \u0161e\u0107era u krvi (glikemije).<\/strong> To je zato \u0161to inzulin poma\u017ee premjestiti <strong>\u0161e\u0107er iz krvi<\/strong> (glukozu) u stanice gdje se <strong>pretvara u energiju.<\/strong> Taj hormon stoga izravno utje\u010de na razinu \u0161e\u0107era u krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izgleda da du\u0161ikov oksid mo\u017ee imati <strong>za\u0161titni<\/strong> u\u010dinak na <strong>beta-stanice gu\u0161tera\u010de,<\/strong> stanice koje proizvode <strong>inzulin.<\/strong> \u0160tovi\u0161e, njegova uloga u tome kako <strong>tijelo<\/strong> <strong>reagira<\/strong> na taj hormon postupno se otkriva. Drugim rije\u010dima, mogao bi pobolj\u0161ati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>osjetljivost stanica na inzulin<\/strong><\/a>. <span style=\"color: #ff6600;\">[12,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti obe\u0107avaju\u0107i u\u010dinci arginina mogu biti va\u017eni za osobe koje pate od <strong>dijabetesa tipa 2<\/strong> ili <strong>poreme\u0107ene tolerancije na glukozu<\/strong>. U oba slu\u010daja djelovanje inzulina je nedovoljno i, izme\u0111u ostalog, rezultira vi\u0161im razinama \u0161e\u0107era u krvi od optimalnih. Na obe\u0107avaju\u0107i u\u010dinak arginina, to\u010dnije du\u0161ikovog oksida koji proizvodi, ukazuje i istra\u017eivanje u kojem su istra\u017eiva\u010di zaklju\u010dili da dijabeti\u010dari imaju ni\u017eu razinu NO. <span style=\"color: #ff6600;\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to znanost vidi? U\u010dinak arginina na razinu \u0161e\u0107era u krvi<\/h4>\n\n\n\n<p>Veza izme\u0111u arginina i razine \u0161e\u0107era u krvi tako\u0111er je prikazana u istra\u017eivanju na 33 osobe s pretilo\u0161\u0107u i dijabetesom tipa 2. Sudionici su se pridr\u017eavali niskokalori\u010dne dijete i propisanog programa treninga 21 dan, pri \u010demu je polovica njih uzimala <strong>8,3 g arginina<\/strong> dnevno, a ostali su primali <strong>placebo.<\/strong> Njihove razine \u0161e\u0107era u krvi mjerene su prije, tijekom i nakon programa. Pokazalo se da je glukoza nata\u0161te pala zna\u010dajno vi\u0161e kod onih koji su uzimali arginin nego kod onih koji su uzimali placebo. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/Arginin_-_Glykemia_nalacno-1-1124x588.png\" alt=\"\" class=\"wp-image-504963\" title=\"u\u010dinak arginina na glikemiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Arginin_-_Glykemia_nalacno-1-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Arginin_-_Glykemia_nalacno-1-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Arginin_-_Glykemia_nalacno-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Iako je glikemija pala, a da sudionici nisu uzimali lijekove, ne mo\u017eemo biti sigurni da bi se arginin mogao smatrati lijekom za dijabetes. <strong>Prehrana i program treninga<\/strong> odigrali su ulogu u ovom slu\u010daju, \u0161to je klju\u010dno na putu pobolj\u0161anja glikemije. Stoga je uvijek idealno konzultirati se sa stru\u010dnjacima u vezi s primjenom lijekova, pravilnom prehranom i programom treninga prije nego \u0161to se odlu\u010dite za dodatke prehrani.<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4.jpeg\" alt=\"u\u010dinak arginina na erekciju\" class=\"wp-image-496859\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4.jpeg 683w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4-267x400.jpeg 267w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/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 is-style-default\" id=\"seksualno-zdravlje\">5. Utje\u010de na erektilnu disfunkciju i seksualno zdravlje<\/h3>\n\n\n\n<p>Jo\u0161 je jedna prednost arginina njegov u\u010dinak na seksualno zdravlje mu\u0161karaca. Zapravo, prema istra\u017eivanjima provedenim do danas, \u010dini se da poma\u017ee kod <strong>erektilne disfunkcije<\/strong>. Erekcija je popra\u0107ena<strong> \u0161irenjem krvnih<\/strong> <strong>\u017eila<\/strong> (vazodilatacija) i njihovim <strong>opu\u0161tanjem,<\/strong> na \u0161to utje\u010de <strong>du\u0161ikov oksid,<\/strong> koji se proizvodi iz arginina. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[10]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I ne samo to, arginin je osnova ve\u0107ine dodataka prehrani za erekciju. Njegov u\u010dinak potvr\u0111uje metaanaliza koja je pokazala da arginin ima zna\u010dajan u\u010dinak na pobolj\u0161anje erekcije kod mu\u0161karaca s erektilnom disfunkcijom, i kao <strong>samostalan dodatak<\/strong>, ali i u <strong>kombinaciji s drugim tvarima<\/strong> (npr. johimbin ili ornitin). Ako \u017eelite uzimati arginin kako biste rije\u0161ili odre\u0111eni zdravstveni problem, bilo bi dobro da se posavjetujete i s lije\u010dnikom.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[10]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koje druge tvari i hranjive tvari mogu pomo\u0107i u odr\u017eavanju zdravlja mu\u0161karaca, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mu\u0161karci i prehrana: najva\u017eniji vitamini i minerali za zdravlje, testosteron i performanse.<\/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 is-style-default\">6. Primjena u medicini<\/h3>\n\n\n\n<p>Arginin se obi\u010dno upotrebljava na intenzivnoj njezi kad su njegove rezerve u organizmu znatno iscrpljene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To uklju\u010duje <strong>ozljede<\/strong> ili ozbiljne <strong>infekcije<\/strong> razli\u010dite te\u017eine. Tad se potreba za argininom zna\u010dajno pove\u0107ava i va\u017eno ga je nadoknaditi, jer <strong>ozbiljan nedostatak<\/strong> mo\u017ee dovesti do, primjerice, <strong> oslabljene imunolo\u0161ke funkcije<\/strong> ili <strong>poreme\u0107aja u cirkulaciji krvi.<\/strong><span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[9]<\/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. U kojim se jo\u0161 podru\u010djima arginin istra\u017euje?<\/h3>\n\n\n\n<p>Dobrobiti arginina koje smo do sad obradili me\u0111u najvi\u0161e su istra\u017eivanima. Me\u0111utim, postoje i druga podru\u010dja zdravlja gdje istra\u017eivanja pokazuju obe\u0107avaju\u0107i potencijal arginina.<\/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>To je, primjerice, mogu\u0107i u\u010dinak na<strong> ubrzavanje zacjeljivanja.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er su otkrivena <strong>antioksidativna svojstva<\/strong> arginina. \u010cini se da pospje\u0161uje funkciju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glutation-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glutationa<\/a>, jednog od najva\u017enijih antioksidativnih sustava u tijelu koji se bori protiv oksidativnog stresa. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/li>\n\n\n\n<li>Du\u0161ikov oksid, a time i njegov prete\u010da arginin, najvjerojatnije igra va\u017enu ulogu u <strong>razvoju \u017eiv\u010danog sustava.<\/strong><span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[16]<\/span><\/span><\/li>\n\n\n\n<li>U kombinaciji s <strong>lizinom,<\/strong> navodno djeluje na smanjenje <strong>anksioznosti.<\/strong> <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[16]<\/span><\/span><\/li>\n\n\n\n<li>Tako\u0111er se mo\u017ee smatrati dodatkom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protiv-starenja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>protiv starenja<\/strong><\/a> ili za<strong> zdravo starenje<\/strong> jer njegove prednosti mogu pridonijeti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdravom starenju<\/strong><\/a>. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"U_kojoj_hrani_mozete_pronaci_arginin\"><\/span>U kojoj hrani mo\u017eete prona\u0107i arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izvori arginina uglavnom su namirnice bogate proteinima. To uklju\u010duje <strong>meso, mlije\u010dne proizvode, mahunarke<\/strong> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ora\u0161aste plodove<\/strong><\/a><strong>.<\/strong> Osim toga, <strong>lubenica,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zob<\/strong><\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cokolade\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dokolada <\/strong><\/a>tako\u0111er su bogate argininom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko arginina prosje\u010dno sadr\u017ee neke namirnice?<\/h3>\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\">Izvor hrane<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj arginina (g\/100)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">piletina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bijeli jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.16<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">edamer<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.96<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lubenica<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.06<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sjemenke bundeve<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">zobena ka\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.85<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\"><span style=\"color: #ff6600;\">[14]<\/span><\/span><\/figcaption><\/figure>\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=\"Koje_nuspojave_ima_arginin\"><\/span>Koje nuspojave ima arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako uzimate arginin prema preporuci, ne morate se brinuti o nuspojavama. Me\u0111utim, ako pretjerate, mogli biste iskusiti posebno neugodne <strong>probavne smetnje.<\/strong> Na primjer,<strong> povra\u0107anje,<\/strong> <strong>proljev<\/strong> ili <strong>mu\u010dninu.<\/strong> <strong>Glavobolje<\/strong> ili <strong>nizak krvni tlak<\/strong>, primjerice, tako\u0111er su zabilje\u017eeni u vezi s argininom. Kako biste izbjegli te nuspojave, preporu\u010duje se uzimanje najvi\u0161e <strong>20 \u2013 30 g arginina<\/strong> dnevno. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nuspojave se tako\u0111er mogu pojaviti u <strong>kombinaciji s odre\u0111enim lijekovima.<\/strong> Na primjer, ako uzimate lijekove za sni\u017eavanje krvnog tlaka, u kombinaciji s argininom krvni tlak mo\u017ee previ\u0161e pasti, \u0161to mo\u017ee biti opasno. Stoga, ako uzimate bilo kakve lijekove, trebali biste se posavjetovati s lije\u010dnikom prije uzimanja arginina.<\/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=\"Oblici_arginina\"><\/span>Oblici arginina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginin se obi\u010dno susre\u0107e u dva oblika, odnosno kao L-arginin ili arginin alfa-ketoglutarat.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L-arginin<\/strong> je oblik aminokiseline arginina koja se prirodno nalazi u hrani i ljudskom tijelu. Taj oblik tako\u0111er se upotrebljava u medicini, primjerice u lije\u010denju sr\u010danih problema ili ve\u0107 spomenutih te\u0161kih ozljeda.<\/li>\n\n\n\n<li><strong>Arginin alfa-ketoglutarat (AAKG)<\/strong> kombinacija je aminokiseline L-arginina i soli glutarne kiseline. Njegova je prednost pobolj\u0161ano upijanje i postupno otpu\u0161tanje arginina u krv. \u010ce\u0161\u0107e se nalazi u dodacima za sporta\u0161e kojima je, osim opskrbe mi\u0161i\u0107a kisikom i hranjivim tvarima, tako\u0111er cilj rast mi\u0161i\u0107ne mase.<\/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=\"Kako_uzimati_arginin\"><\/span>Kako uzimati arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne postoji preporu\u010deni protokol doziranja za uzimanje arginina, ali standardna je preporuka uzimanje<strong> 3 \u2013 6 g arginina <\/strong>odjednom. To je koli\u010dina za koju su istra\u017eivanja pokazala da je u\u010dinkovita uz <strong>nizak rizik za probavne smetnje.<\/strong> Za odr\u017eavanje vi\u0161ih razina arginina u krvi, mogu se uzimati tri manje doze dnevno, do ukupno 15 \u2013 18 g arginina dnevno. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za maksimalnu podr\u0161ku u sportu,<\/strong> preporu\u010duje se nadopuniti arginin <strong>30 \u2013 90 minuta prije aktivnosti.<\/strong> Konkretna koli\u010dina ovisi o toleranciji. Stoga je preporu\u010dljivo zapo\u010deti s ni\u017eom dozom (npr. 2 g) i po potrebi pove\u0107avati.<\/li>\n\n\n\n<li><strong>Za podr\u0161ku zdravlju i odr\u017eavanje optimalne razine arginina<\/strong> u tijelu, dovoljno je uzimati ni\u017ee doze unutar uobi\u010dajeno preporu\u010denog unosa bilo u koje doba dana.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arginin se mo\u017ee uzimati u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginin-a-k-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tabletama<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prahu<\/a>. U\u010dinak jednog i drugog je usporediv, tako da ovisi samo o va\u0161oj \u017eelji koji \u0107ete oblik odabrati.<\/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\">S \u010dime kombinirati arginin?<\/h3>\n\n\n\n<p>Arginin se mo\u017ee kombinirati s drugim tvarima koje imaju sli\u010dne u\u010dinke na zdravlje i sport. Tako se me\u0111usobno nadopunjuju i njihovom kombinacijom mo\u017eete dobiti vi\u0161e nego da ih uzimate zasebno. Koje je tvari va\u017eno uzeti u obzir?<\/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>Iako <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>citrulin<\/strong><\/a> nastaje iz arginina, funkcionira obrnuto. Ako dodate citrulin, mo\u017ee se pretvoriti u arginin i dovesti do stvaranja du\u0161ikovog oksida. Istra\u017eivanja su \u010dak sugerirala da citrulin mo\u017ee pove\u0107ati razinu arginina u tijelu u\u010dinkovitije u usporedbi sa samim argininom.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-cikla-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cikla u prahu<\/strong><\/a> ili drugi koncentrirani oblici tog povr\u0107a sadr\u017ee puno nitrata koji se pretvaraju u du\u0161ikov oksid u tijelu. Stoga mo\u017ee biti dobar pratilac argininu i njegovim u\u010dincima.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/taurin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Taurin<\/strong><\/a> je obi\u010dno uklju\u010den u <a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" class=\"ek-link\">pre-workoute<\/a> i energetska pi\u0107a. Mo\u017ee biti prikladan dodatak za uzimanje s argininom prije sporta.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ornitin,<\/strong><\/a> kao i arginin, povezan je s normalnom mi\u0161i\u0107nom aktivno\u0161\u0107u i stoga mo\u017ee biti dobar dodatak za sporta\u0161e.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-alanin<\/strong><\/a> mo\u017ee biti koristan u kombinaciji s argininom tijekom zahtjevnog programa treninga kad \u017eelite posti\u0107i najbolje mogu\u0107e anaerobne performanse.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Resveratrol<\/strong><\/a> se upotrebljava u njezi kardiovaskularnog sustava i stoga mo\u017ee predstavljati odgovaraju\u0107u kombinaciju s argininom, koji je tako\u0111er poznat po svom pozitivnom djelovanju na srce i krvne \u017eile. Mo\u017eete ga uzimati samog ili u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kompleks-antioksidanata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kombinaciji<\/a>&nbsp;s drugim tvarima s antioksidativnim u\u010dinkom.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1124x749.jpg\" alt=\"s \u010dime kombinirati arginin\" class=\"wp-image-496843\" title=\"s \u010dime kombinirati arginin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginin je jedan od dodataka koji se upotrebljavaju za pospje\u0161enje <strong>sportskih performansi.<\/strong> Me\u0111utim, osim toga, ima nekoliko drugih zanimljivih u\u010dinaka na zdravlje. Na primjer, dio je <strong>imunolo\u0161kog odgovora<\/strong> i mo\u017ee biti uklju\u010den u <strong>sni\u017eavanje krvnog tlaka<\/strong> ili <strong>\u0161e\u0107era u krvi<\/strong>. Iza svih tih u\u010dinaka vjerojatno stoji <strong>du\u0161ikov oksid,<\/strong> koji nastaje iz arginina i uklju\u010den je u <strong>\u0161irenje i opu\u0161tanje krvnih \u017eila.<\/strong> Iako arginin jo\u0161 uvijek zahtijeva dodatna istra\u017eivanja kako bismo to\u010dno znali kako djeluje, ve\u0107 mo\u017eemo vidjeti da je obe\u0107avaju\u0107i dodatak prehrani s mnogim zanimljivim prednostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ovaj \u010dlanak bio zanimljiv i nau\u010dili ste ne\u0161to novo, slobodno ga podijelite.<\/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\/arginin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tArginine\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\/no-suplementi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNO Supplements\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>Arginin pripada me\u0111u poja\u010diva\u010de NO koji poma\u017eu u oksigenaciji krvi i pumpanju mi\u0161i\u0107a za rad. Ali osim toga, ima i pozitivne u\u010dinke na srce i imunitet. Dana\u0161nji \u010dlanak otkrit \u0107e vam vi\u0161e o svima njima.<\/p>\n","protected":false},"author":156,"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":[6212,6500,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-501591","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-zdravlje-hr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Arginin: u\u010dinci i doziranje za sportske performanse i zdravlje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arginin spada u poja\u010diva\u010de NO koji poma\u017eu u oksigenaciji mi\u0161i\u0107a i pospje\u0161uju sportsku izvedbu. 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