{"id":501613,"date":"2023-10-11T09:10:16","date_gmt":"2023-10-11T07:10:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=501613"},"modified":"2023-10-11T10:00:48","modified_gmt":"2023-10-11T08:00:48","slug":"kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/","title":{"rendered":"Kaj je kazein, kak\u0161ne so njegove prednosti in v \u010dem je bolj\u0161i od sirotkinih beljakovin?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#Kaj_je_kazein\" title=\"Kaj je kazein?\">Kaj je kazein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#Kaksen_je_prehranski_profil_kazeina\" title=\"Kak\u0161en je prehranski profil kazeina?\">Kak\u0161en je prehranski profil kazeina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#6_najbolj_znanih_ucinkov_kazeina\" title=\"6 najbolj znanih u\u010dinkov kazeina\">6 najbolj znanih u\u010dinkov kazeina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#Najboljsi_viri_kazeina\" title=\"Najbolj\u0161i viri kazeina\">Najbolj\u0161i viri kazeina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#Kaksna_je_razlika_med_kazeinom_in_sirotkinimi_beljakovinami\" title=\"Kak\u0161na je razlika med kazeinom in sirotkinimi beljakovinami?\">Kak\u0161na je razlika med kazeinom in sirotkinimi beljakovinami?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#Priporocen_vnos_kazeina\" title=\"Priporo\u010den vnos kazeina\">Priporo\u010den vnos kazeina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#Stranski_ucinki_kazeina\" title=\"Stranski u\u010dinki kazeina\">Stranski u\u010dinki kazeina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po sirotkinih beljakovinah je kazein eden najbolj priljubljenih dopolnil na trgu. \u0160e posebej priljubljen je med \u0161portniki, ki redno trenirajo za mo\u010d in ga najpogosteje uporabljajo pred spanjem. Zato se ga je prijel vzdevek <strong>no\u010dna beljakovina<\/strong>. Pomaga jim pri <strong>doseganju dnevnega vnosa beljakovin, ki so potrebne tako za rast mi\u0161ic kot za njihovo za\u0161\u010dito<\/strong>. Prina\u0161a pa tudi druge prednosti, kot sta spodbujanje regeneracije ali izguba telesne te\u017ee. V dana\u0161njem \u010dlanku boste poleg u\u010dinkov kazeina izvedeli, v \u010dem se razlikuje od sirotkinih beljakovin in kako najbolje izkoristiti njegove u\u010dinke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V tem \u010dlanku boste prebrali o vplivu kazeina na ta posebna podro\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscle-mass-growth\" style=\"border-radius:0px\">Rast mi\u0161i\u010dne mase<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscle-and-strength-maintenance\" style=\"border-radius:0px\">Vzdr\u017eevanje mi\u0161ic in mo\u010di<\/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=\"#post-workout-regeneration\" style=\"border-radius:0px\">Regeneracija po vadbi<\/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=\"#satiety\" style=\"border-radius:0px\">Nasi\u010denost<\/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=\"#weight-loss\" style=\"border-radius:0px\">Izguba telesne te\u017ee in ohranjanje zdrave telesne te\u017ee<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_kazein\"><\/span>Kaj je kazein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strah, da je kazein \u0161kodljiva umetna snov, lahko pozabite. Skoraj vsi ga u\u017eivate v svoji prehrani in tega morda niti ne veste. Kazein je naravni del mleka, ki predstavlja pribli\u017eno <strong>80% vseh beljakovin<\/strong>, preostalih 20% pa predstavljajo beljakovine sirotke. Zato z mle\u010dnimi izdelki obi\u010dajno zau\u017eijete obe vrsti beljakovin. Kako kazein iz mleka pride do oblike, v kateri se nahaja v prehranskih dopolnilih?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot smo \u017ee povedali, je surovina za proizvodnjo beljakovin kazeina mleko. To se najprej segreje, nato pa se mu dodajo kislina in encimi, da se mleko sesiri. S tem se trdni kazein lo\u010di od teko\u010de sirotke, ki se nato filtrira, preden postane beljakovina sirotka. Zato je treba paziti, da se pojma <strong>sirotka in beljakovine sirotke ne zamenjata<\/strong>. Nas pa zanima kazein. Tudi ta se <strong>filtrira, posu\u0161i in nadalje predela, da nastane \u010disti prah<\/strong>. Odvisno od proizvajalca se lahko kon\u010dnemu izdelku nato dodajo arome in druge snovi, da se zagotovijo najbolj\u0161e mo\u017ene lastnosti okusa in arome. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postopek lo\u010devanja kazeina od sirotke je viden na primer v neme\u0161anem jogurtu. Lo\u010dena teko\u010dina na povr\u0161ini je sirotka, ki vsebuje beljakovine sirotke, topne v vodi. <strong>Nasprotno pa je kazein v vodi netopen. Nastane v obliki majhnih sferi\u010dnih tvorb, imenovanih miceli<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se kazein zme\u0161a s kislinami ali encimi, <strong>dobi strukturo, podobno gelu<\/strong>. Zato se uporablja za izdelavo sira ali skute, uporablja pa se tudi kot zgo\u0161\u010devalec ali stabilizator v \u017eivilih. Podobno reagira tudi v \u017eelodcu, kjer nanj vplivajo \u017eelod\u010dne kisline. Za\u010dne &#8220;\u017eelirati&#8221;, kar povzro\u010di <strong>po\u010dasnej\u0161o prebavo<\/strong>. Postopoma vstopi v tanko \u010drevo, kjer po\u010dasi spro\u0161\u010da peptide in aminokisline. Odvisno od velikosti porcije lahko ta proces prebave traja do 7 ur (hitrost absorpcije aminokislin je pribli\u017eno 6,1 g\/uro), kar je <strong>skoraj dvakrat dlje kot pri beljakovinah sirotke<\/strong>. Zato kazein pogosto imenujemo &#8220;po\u010dasne beljakovine&#8221;, sirotko pa &#8220;hitre beljakovine&#8221;. <span style=\"color: #ff6600\">[1-2, 7, 16]<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-1124x749.jpg\" alt=\"Kaj je kazein?\" class=\"wp-image-496155\" title=\"Kaj je kazein?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-2048x1365.jpg 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=\"Kaksen_je_prehranski_profil_kazeina\"><\/span>Kak\u0161en je prehranski profil kazeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S prehranskega vidika je kazein eden najkakovostnej\u0161ih virov beljakovin, saj vsebuje pribli\u017eno 75-80 % beljakovin. Pri razgradnji dobite vseh 9 <a href=\"https:\/\/gymbeam.si\/eaa\" class=\"ek-link\">esencialnih aminokislin<\/a>, ki jih va\u0161e telo ne more proizvesti samo. Zato ima <strong>najvi\u0161jo mo\u017eno oceno (1) za kakovost aminokislin<\/strong>, ki jih vsebuje (PDCAAS &#8211; Protein Digestibility-Corrected Amino Acid Score). \u010ce pogledate, kako se odre\u017ee pri sodobnej\u0161i metodi (DIAAS &#8211; Digestible Indispensable Amino Acid Score), ki primerja vsebnost aminokislin in prebavljivost razli\u010dnih virov beljakovin, boste videli, da se <strong>odre\u017ee celo nekoliko bolje kot sirotkine beljakovine<\/strong>. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega, da je kazein dobra beljakovina, vsebuje povpre\u010dno 2% ma\u0161\u010dob in 3% ogljikovih hidratov. Je tudi naravno bogat vir mineralov, kot so <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" class=\"ek-link\">kalcij<\/a>, <a href=\"https:\/\/gymbeam.si\/zelezov-kelat-gymbeam.html\" class=\"ek-link\">\u017eelezo<\/a>, fosfor in natrij.<span style=\"color: #ff6600\"> [1, 4]<\/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\">Kak\u0161na je razlika med kazeinom in kazeinatom?<\/h3>\n\n\n\n<p>Ni kazeina kot kazein. Morda ste na embala\u017ei \u017eivil ali prehranskih dopolnil naleteli na kalcijev, natrijev ali kalijev kazeinat. Te oblike nastanejo s kemi\u010dno obdelavo kazeina, pri \u010demer se lahko <strong>razgradijo vsebovane beljakovine<\/strong>, ki nato v telesu izgubijo svojo uporabnost. Zato je priporo\u010dljivo, da prehrano dopolnjujete z bolj kakovostnimi oblikami, kot sta <strong>micelarni ali hidrolizirani kazein<\/strong>. <span style=\"color: #ff6600\">[1]<\/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\">Oblike kazeina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kazeinat<\/strong> &#8211; proizveden po starej\u0161i metodi, in sicer z encimsko predelavo kazeina. Je slab\u0161e prebavljiv in slab\u0161e izkoristi zau\u017eite beljakovine kot novej\u0161e oblike.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" class=\"ek-link\"><strong>Micelarni kazein<\/strong><\/a> &#8211; beljakovina, ki se po\u010dasi absorbira in nastane z mikrofiltracijo mleka, v katerem je kazein naravno prisoten v obliki micel. Zaradi te zapletene strukture se kazeinske beljakovine prebavljajo dlje kot beljakovine sirotke, aminokisline pa se v krvni obtok spro\u0161\u010dajo postopoma. Uporablja se predvsem kot <a href=\"https:\/\/gymbeam.si\/nocni-proteini\" class=\"ek-link\">no\u010dna beljakovina<\/a>.<\/li>\n\n\n\n<li><strong>Hidrolizirani kazein<\/strong> &#8211; najnovej\u0161a oblika kazeina, ki je bila podvr\u017eena postopku hidrolize, pri katerem se beljakovine razgradijo v hitreje absorbirane peptide. Tako je la\u017eje prebavljiv, potrebne aminokisline pa hitreje dose\u017eejo mi\u0161ice. Zato je ta beljakovina primerna tudi za uporabo ob treningu. Vendar je na trgu \u0161portne prehrane razmeroma malo izdelkov s hidroliziranimi beljakovinami, nekatere pa lahko moti tudi grenak okus, ki nastane med hidrolizo. <span style=\"color: #ff6600\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5075,28324,28683,28689,113179\" ><\/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=\"6_najbolj_znanih_ucinkov_kazeina\"><\/span>6 najbolj znanih u\u010dinkov kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-mass-growth\">1. Rast mi\u0161i\u010dne mase<\/h3>\n\n\n\n<p>\u017delite pridobiti mi\u0161i\u010dno maso? V tem primeru verjetno \u017ee veste, da va\u0161e telo poleg <strong>kakovostne vadbe<\/strong> potrebuje tudi <strong>veliko gradbenega materiala v obliki aminokislin<\/strong>. Te dobite z <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\">beljakovinami<\/a> iz prehrane in prehranskih dopolnil. S tem boste podprli anabolne procese, ki naj bi v obdobju izgradnje mi\u0161ic prevladali nad katabolnimi (razgradnja mi\u0161ic).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na \u0161tudije je kazein v tem pogledu zelo u\u010dinkovit. Zaradi po\u010dasnej\u0161e absorpcije telo oskrbuje z aminokislinami dlje \u010dasa, tvorba mi\u0161i\u010dnih beljakovin (<strong>MPS &#8211; Muscle Protein Synthesis<\/strong>) pa lahko po nekaterih \u0161tudijah traja tudi <strong>do 6 ur<\/strong>. Pri beljakovinah sirotke je ta \u010das 3,5 ure. Vendar je lahko \u0161e pomembnej\u0161a kot no\u010dna beljakovina. Celo znanstvene \u0161tudije so pokazale, da jemanje kazeina pred spanjem <strong>spodbudi anaboli\u010dne procese, povezane z rastjo mi\u0161ic med spanjem<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ni \u010dudno, da je u\u017eivanje kazeina pred spanjem eno od osnovnih pravil pri gradnji mi\u0161ic<\/strong>. Dvigovalci ute\u017ei ga upo\u0161tevajo \u017ee od zlate dobe bodybuildinga, ko so ga tradicionalno u\u017eivali v obliki skute. Poleg tega je to eden najbogatej\u0161ih virov te beljakovine, vendar jo danes pogosto nadome\u0161\u010dajo bolj koncentrirani dodatki, zaradi katerih vam ni treba imeti hladilnika zalo\u017eenega s skuto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne smete pozabiti, da je za podporo rasti mi\u0161ic pomembno upo\u0161tevati tudi skupni dnevni vnos <a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\" class=\"ek-link\">beljakovin<\/a>, ki naj bi pri <strong>\u0161portnikih, ki trenirajo za mo\u010d obi\u010dajno zna\u0161al od 1,4 do 2 g\/kg telesne te\u017ee<\/strong>. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite pridobiti mi\u0161i\u010dno maso in se spra\u0161ujete, kako to najbolje podpreti s prehrano in treningom, preberite te prakti\u010dne nasvete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" class=\"ek-link\">10 nasvetov o prehrani in treningu za najve\u010djo rast mi\u0161ic<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Kazein in rast mi\u0161ic\" class=\"wp-image-496173\" title=\"Kazein in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-and-strength-maintainance\">2. Ohranjanje mi\u0161i\u010dne mase in mo\u010di<\/h3>\n\n\n\n<p>\u010ce posku\u0161ate izgubiti ma\u0161\u010dobo in hkrati ohraniti najve\u010d mi\u0161ic, vam lahko kazein pomaga. Ob nizkem vnosu energije s prehrano je obi\u010dajno, da va\u0161e telo poleg ma\u0161\u010dob za\u010dne kuriti tudi ve\u010d ali manj mi\u0161ic. To lahko delno prepre\u010dite, \u010de imate <strong>optimalen dnevni vnos beljakovin<\/strong>. Kazein bo takrat pomagal predvsem s <strong>stalno oskrbo z aminokislinami med spanjem<\/strong> ali v katerem koli drugem \u010dasu, ko smo dlje \u010dasa brez hrane. Tako telesu med dolgotrajnim stradanjem ne bo treba posegati po lastnih zalogah aminokislin v mi\u0161i\u010dno tkivo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Protikatabolni u\u010dinki kazeina<\/strong> so bili preizku\u0161eni v \u0161tevilnih \u0161tudijah. V eni od njih so preu\u010devali vpliv vnosa <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">beljakovin<\/a> na splo\u0161no izgubo ma\u0161\u010dobe in pove\u010danje mi\u0161i\u010dne mase. Udele\u017eenci so bili v kalorijskem primanjkljaju, imeli so ve\u010dji vnos beljakovin (1,5 g na kg telesne te\u017ee) in so zau\u017eili <strong>hidroliziran kazein<\/strong> ali <strong>hidrolizirane sirotkine beljakovine<\/strong>. Poleg tega so izvajali treninge za mo\u010d. Strokovnjaki so po 12 tednih opazili podobno izgubo ma\u0161\u010dobe v obeh skupinah. Vendar je bilo pove\u010danje mi\u0161i\u010dne mase nekoliko ve\u010dje pri skupini, ki je u\u017eivala <a href=\"https:\/\/gymbeam.si\/nocni-proteini\" class=\"ek-link\">kazein<\/a> (+4 kg \u00b1 1,4 kg) kot pri skupini, ki je u\u017eivala sirotkine beljakovine (+2 kg \u00b1 0,7 kg). Vendar je bila razlika v korist kazeina \u0161e izrazitej\u0161a pri pove\u010danju mo\u010di <strong>prsnega ko\u0161a, ramen in nog<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kazein vam lahko pomaga <strong>ohraniti te\u017eko pridobljeno mi\u0161i\u010dno maso in mo\u010d tudi med huj\u0161anjem<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preverite, kaj vam lahko \u0161e pomaga pri zdravem huj\u0161anju, v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" aria-label=\"Nasveti, ki vam pomagajo pri huj\u0161anju in pridobivanju kondicije. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nasveti, ki vam pomagajo pri huj\u0161anju in pridobivanju kondicije.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-1124x749.jpg\" alt=\"Kazein in vzdr\u017eevanje mi\u0161ic\" class=\"wp-image-496189\" title=\"Kazein in vzdr\u017eevanje mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"post-workout-regeneration\">3. Regeneracija po vadbi<\/h3>\n\n\n\n<p>Kakovostna regeneracija je klju\u010d do uspeha vsakega \u0161portnika. Ne v telovadnici, ampak v \u010dasu, ko po\u010divate, se zgodi vsa \u010darovnija. <strong>Popravi se namre\u010d po\u0161kodovano mi\u0161i\u010dno tkivo, tvorijo se nove mi\u0161i\u010dne celice in napolnijo se viri energije<\/strong>. Da bi vse delovalo, kot je treba, moramo dovolj po\u010divati ter dopolnjevati beljakovine in druga potrebna hranila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takoj po vadbi je u\u010dinkovito, \u010de pospe\u0161ite okrevanje s hitrimi beljakovinami v obliki beljakovinskega napitka iz sirotke. \u010ce pa dlje \u010dasa ne morete u\u017eivati trdne hrane, ima kazein prav tako svoje mesto v beljakovinskem napitku po vadbi. To velja tudi, \u010de \u017eelite <strong>podpreti anaboli\u010dne procese med spanjem<\/strong>. Za slednje je bilo v \u0161tudijah dokazano, da optimizirajo <strong>nastajanje novih mi\u0161i\u010dnih celic, zmanj\u0161ujejo razgradnjo mi\u0161ic in dosegajo pozitivno presnovo beljakovin<\/strong>, pri kateri anabolni procesi prevladajo nad katabolnimi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar zadeva okrevanje, pa so \u0161tudije pokazale, da zau\u017eitje 40-48 g kazeina pribli\u017eno trideset minut pred spanjem lahko <strong>ubla\u017ei po\u0161kodbe mi\u0161ic, ki so posledica treninga, in zmanj\u0161a bole\u010dine v mi\u0161icah po vadbi<\/strong> (DOMS &#8211; <em>Delayed Onset Muscle Soreness<\/em>). \u010ce te lastnosti zdru\u017eimo, ne moremo prezreti obetavnega potenciala beljakovin kazeina in njihovega vpliva na regeneracijo. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d na\u010dinov za u\u010dinkovitej\u0161e okrevanje preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" class=\"ek-link\">Kako pospe\u0161iti regeneracijo z masa\u017eno pi\u0161tolo in drugimi pripomo\u010dki?<\/a><\/strong><\/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=\"797\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/9273333-797x1124.jpg\" alt=\"Kazein in apetit\" class=\"wp-image-496205\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333-797x1124.jpg 797w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333-283x400.jpg 283w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333-1089x1536.jpg 1089w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/9273333.jpg 1170w\" sizes=\"auto, (max-width: 797px) 100vw, 797px\" \/><\/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=\"satiety\">4. Ob\u010dutek sitosti<\/h3>\n\n\n\n<p>Zdaj \u017ee veste, da se kazein prebavlja po\u010dasneje kot drugi viri beljakovin, zato ni presenetljivo, da so se znanstveniki odlo\u010dili raziskati njegov vpliv na ob\u010dutek sitosti. <strong>Beljakovine imajo na splo\u0161no ve\u010dji nasitni u\u010dinek kot ogljikovi hidrati in ma\u0161\u010dobe<\/strong>. Tako ob zau\u017eitju obroka z ve\u010djo vsebnostjo tega hranila ob\u010dutek sitosti traja dlje, kot \u010de bi zau\u017eili enako kalori\u010den obrok brez beljakovin. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strokovnjaki menijo, da so kazeinske beljakovine pomemben razlog, zakaj nas mle\u010dni izdelki tako hitro in za dlje \u010dasa nasitijo. Vendar pa je za tem ve\u010d mehanizmov in ni \u0161e jasno, kateri od njih ima najve\u010djo vlogo. Zdi se, da ima vlogo aktivacija nekaterih receptorjev v \u017eelodcu. Ta kazein razgradi v enostavnej\u0161e peptide z grenkim okusom. To nato zaznajo posebni receptorji grenkega okusa v celicah, ki <strong>spodbudijo proizvodnjo \u017eelod\u010dne kisline, hormona serotonina in upo\u010dasnijo praznjenje \u017eelodca<\/strong>. Vse to lahko na koncu privede do dalj\u0161ega ob\u010dutka sitosti. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se dlje \u010dasa po\u010dutite bolj siti, zmanj\u0161ate tveganje za prenajedanje in lahko bolje nadzorujete svoj apetit. Tako lahko ohranjate zdravo telesno te\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spopadate predvsem z neobvladljivo \u017eeljo po sladkem in se spra\u0161ujete, kaj bi vam lahko pomagalo, vam predstavljamo nekaj najpomembnej\u0161ih stvari, ki se jih lahko nau\u010dite iz na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/\" class=\"ek-link\"><strong>15 korakov, da se znebite \u017eelje po sladkem<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss-and-maintaining-a-healthy-weight\">5. Izguba telesne te\u017ee in ohranjanje zdrave telesne te\u017ee<\/h3>\n\n\n\n<p>V \u010dasu, ko zmanj\u0161ujete porcije hrane in si na vse pretege prizadevate izgubiti centimetre v pasu, so lastnosti kazeina \u0161e toliko pomembnej\u0161e. Kot \u017ee veste, vam lahko pomaga <strong>ohranjati mi\u0161i\u010dno maso<\/strong>, ki se med huj\u0161anjem pogosto izgublja skupaj z ma\u0161\u010dobo. Druga prednost je pove\u010danje sitosti in tudi bolj\u0161i nadzor nad vnosom hrane, kar je eden od glavnih pogojev za uspe\u0161no huj\u0161anje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega vam bo kazein pomagal dose\u010di optimalen vnos beljakovin, ki jih je med huj\u0161anjem vredno zau\u017eiti ve\u010d zaradi za\u0161\u010dite mi\u0161ic in nasi\u010denosti. V idealnem primeru naj bi bilo <strong>med 1,2 in 2,4 g beljakovin na kg telesne te\u017ee<\/strong>, odvisno od tega, kako fizi\u010dno aktivni ste. \u0160portnikom, zlasti tistim, ki se ukvarjajo s treningom za mo\u010d, se obi\u010dajno priporo\u010da, da zau\u017eijejo <strong>pribli\u017eno 2 g beljakovin na kg telesne te\u017ee<\/strong>. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se prehranjevati med huj\u0161anjem ali pridobivanjem mi\u0161i\u010dne mase?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce \u017eelite izvedeti ve\u010d o tem, koliko beljakovin zau\u017eiti glede na svoj cilj ali \u017eivljenjsko obdobje, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\" class=\"ek-link\">Koliko beljakovin zau\u017eiti za rast mi\u0161ic, huj\u0161anje, vzdr\u017eljivost ali med nose\u010dnostjo?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\">Spletni kalkulator energijskega vnosa in makrohranil<\/a><\/strong> vam bo pomagal dolo\u010diti vnos energije, beljakovin, ogljikovih hidratov in ma\u0161\u010dob.<\/li>\n\n\n\n<li>\u010ce se spra\u0161ujete, kaj je \u0161e pomembno pri huj\u0161anju, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Enostavne osnove huj\u0161anja: Presene\u010deni boste, kaj je zares pomembno<\/strong><\/a>.<\/li>\n\n\n\n<li>Za ve\u010d prehranskih dopolnil, ki pospe\u0161ujejo huj\u0161anje, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-hujsanje-katera-so-dobra-za-kurjenje-mascob-ali-obcutek-sitosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prehranska dopolnila za huj\u0161anje: katera pomagajo kuriti ma\u0161\u010dobo ali nasititi?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Drugi mo\u017eni u\u010dinki kazeina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Antibakterijski u\u010dinki<\/strong>: \u0161tudije so pokazale, da lahko mle\u010dne beljakovine, vklju\u010dno s kazeinom, zavirajo delovanje \u0161kodljivih bakterij, kot je Escherichia coli. Zato lahko podpirajo naravne imunske funkcije na\u0161ega telesa. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li><strong>Antioksidativni u\u010dinki<\/strong>: nekateri mle\u010dni peptidi lahko sodelujejo tudi pri za\u0161\u010diti celic pred oksidativnim stresom.<span style=\"color: #ff6600\">&nbsp;[18]<\/span><\/li>\n\n\n\n<li><strong>Podpira imunske funkcije<\/strong>: kazein vsebuje bioaktivne peptide, ki so povezani z aktivacijo in rastjo belih krvnih celic (limfocitov) in makrofagov, glavnih sestavin celi\u010dne imunosti. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li><strong>Zni\u017eanje ravni trigliceridov<\/strong>: v \u0161tudiji je bilo ugotovljeno, da dodajanje kazeina obroku, bogatem z ma\u0161\u010dobami, vodi do zni\u017eanja postprandialne (po obroku) ravni trigliceridov, kar lahko pozitivno vpliva na srce in o\u017eilje. <span style=\"color: #ff6600\">[19]<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/image00020-1124x750.jpeg\" alt=\"U\u010dinki kazeina\" class=\"wp-image-496234\" title=\"U\u010dinki kazeina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najboljsi_viri_kazeina\"><\/span>Najbolj\u0161i viri kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee povedali, kazein predstavlja 80% mle\u010dnih beljakovin. Ima trdno konsistenco, zato ni presenetljivo, da sta <strong>najbogatej\u0161a vira sir ali skuta<\/strong>. Vendar pa kazeinske beljakovine najdemo tudi v mleku, jogurtu in drugih fermentiranih mle\u010dnih izdelkih. Zunaj obi\u010dajne hrane lahko te beljakovine najdemo tudi v prehranskih dopolnilih v obliki micelarnega kazeina, kompleksnih <a href=\"https:\/\/gymbeam.si\/fuenight-gymbeam.html\" class=\"ek-link\">no\u010dnih beljakovin<\/a> in drugih <a href=\"https:\/\/gymbeam.si\/fuesix-protein-gymbeam.html\" class=\"ek-link\">izdelkov z ve\u010d sestavinami<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_je_razlika_med_kazeinom_in_sirotkinimi_beljakovinami\"><\/span>Kak\u0161na je razlika med kazeinom in sirotkinimi beljakovinami?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te beljakovine se <strong>razlikujejo po kemi\u010dni strukturi in lastnostih, ki dolo\u010dajo, v katerih primerih se uporabljajo<\/strong>. Na splo\u0161no so <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" class=\"ek-link\">sirotkine beljakovine<\/a> primernej\u0161e po vadbi ali \u010dez dan, ko \u017eelite hitro obnoviti beljakovine. Kadar pa veste, da dlje \u010dasa ne boste jedli, in \u017eelite mi\u0161ice oskrbeti z aminokislinami za ve\u010d ur, izberite kazein sam ali v kombinaciji s sirotkinimi beljakovinami. Enako velja za \u010das pred spanjem. Najbolj\u0161i na\u010din za to je, da pri dodajanju beljakovin kombinirate sirotko in kazein. <span style=\"color: #ff6600\">[12-13, 16]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Zna\u010dilnosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Kazein<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Sirotkine beljakovine<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><b>Prebavljivost<\/b><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010dasno (do 7 ur)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hitro (do 3,5 ure)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hitrost absorpcije aminokislin iz \u010drevesja v kri<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">6,1 g\/uro<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 g\/uro<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vsebnost <a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" class=\"ek-link\">l-levcina<\/a> (aminokislina z najve\u010djim anaboli\u010dnim potencialom)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">8 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Uporaba<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pred spanjem, med dalj\u0161im postenjem, po vadbi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pred in po vadbi, \u010dez dan<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vpliv na apetit<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Dalj\u0161i ob\u010dutek sitosti (do 180 minut po zau\u017eitju)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hitra sitost (30-60 minut po zau\u017eitju)<\/td><\/tr><\/tbody><\/table><\/figure>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priporocen_vnos_kazeina\"><\/span>Priporo\u010den vnos kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ustrezen dnevni odmerek kazeina je <strong>odvisen od va\u0161ih ciljev, da bi dolo\u010dili idealen dnevni vnos beljakovin<\/strong>. Pri tem vam lahko pomagajo beljakovine iz hrane in prehranskih <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">dopolnil<\/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\">Kako uporabljati kazein?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zau\u017eijte 1-2 krat na dan v odmerku 20-40 g glede na dnevni vnos beljakovin. <span style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li>Uporaben je pred spanjem ali kadar koli \u010dez dan ali \u010de ve\u010d ur ne jeste. Uporabite ga lahko tudi po treningu, ko lahko traja dlje \u010dasa (2 uri ali ve\u010d), da zau\u017eijete trden, kompleksen obrok.<\/li>\n\n\n\n<li>Izberite micelarni ali hidrolizirani kazein.<\/li>\n\n\n\n<li>Poleg izdelkov z eno sestavino lahko micelarni kazein najdete tudi v kompleksnej\u0161ih <a href=\"https:\/\/gymbeam.si\/fuenight-gymbeam.html\" class=\"ek-link\">no\u010dnih beljakovinah<\/a>.<\/li>\n\n\n\n<li>Prehransko dopolnilo zau\u017eijte samostojno, zme\u0161anega v <a href=\"https:\/\/gymbeam.si\/shaker-crni-700ml-gymbeam.html\" class=\"ek-link\">shakerju <\/a>z vodo ali mlekom, ali pa ga dodajte <a href=\"https:\/\/gymbeam.si\/kase\" class=\"ek-link\">ka\u0161i<\/a> ali smoothiju.<\/li>\n\n\n\n<li>Upo\u0161tevajte navodila proizvajalca za priporo\u010deno uporabo. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, s katerimi \u017eivili lahko dose\u017eete dnevni vnos beljakovin, si oglejte \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" class=\"ek-link\"><strong>\u017divila, ki zlahka dodajo beljakovine v va\u0161o prehrano<\/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\">S \u010dim kombinirati kazein?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za najve\u010dji anabolni potencial<\/strong> z <a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" class=\"ek-link\">levcinom<\/a>, <a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" class=\"ek-link\">BCAA<\/a> ali <a href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" class=\"ek-link\">EAA<\/a>.<\/li>\n\n\n\n<li><strong>Za podporo regeneraciji<\/strong> z <a href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" class=\"ek-link\">maltodekstrinom<\/a> ali <a href=\"https:\/\/gymbeam.si\/gainerji-in-ogljikovi-hidrati\" class=\"ek-link\">drugimi ogljikovimi hidrati<\/a>.<\/li>\n\n\n\n<li><strong>\u010ce \u017eelite ustvariti kompleksen beljakovinski napitek<\/strong> z beljakovinami z razli\u010dnimi stopnjami absorpcije, ga zme\u0161ajte s <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" class=\"ek-link\">sirotkinimi beljakovinami<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"Uporaba kazeina\" class=\"wp-image-494915\" title=\"Uporaba kazeina\" 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=\"Stranski_ucinki_kazeina\"><\/span>Stranski u\u010dinki kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ker se kazein nahaja tudi v siru in drugih mle\u010dnih izdelkih kot naravni del na\u0161e prehrane, <strong>velja za varnega<\/strong>. Dokler ste zdravi, vam ni treba skrbeti za ne\u017eelene u\u010dinke, \u010de upo\u0161tevate priporo\u010deni odmerek. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Za koga kazein ni primeren?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce imate bolezni ledvic ali jeter, se o primernosti jemanja kazeina posvetujte z zdravnikom. <\/li>\n\n\n\n<li>Ni priporo\u010dljiv za osebe z alergijo na kazein ali intoleranco na laktozo. Zanje so primernej\u0161e <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">rastlinske beljakovine<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ve\u010d o beljakovinah si lahko preberete v drugih \u010dlankih:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" class=\"ek-link\"><strong>Kako izbrati prave beljakovine za huj\u0161anje ali rast mi\u0161ic<\/strong><\/a> vam lahko pomaga pri odlo\u010ditvi, katere beljakovine izbrati.<\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti ve\u010d o sirotkinih beljakovinah, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/katere-beljakovine-izbrati-sirotkin-koncentrat-izolat-ali-hidrolizat\/\" class=\"ek-link\">Katero beljakovino izbrati? Sirotkin koncentrat, izolat ali hidrolizat<\/a><\/strong>?<\/li>\n\n\n\n<li>\u010ce \u017eelite \u017eivalske beljakovine delno ali v celoti nadomestiti z rastlinskimi, vam bo pri izbiri pomagal na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-beljakovine-v-prahu-rastlinskega-izvora\/\" class=\"ek-link\"><strong>Kako izbrati najbolj\u0161e rastlinske beljakovine<\/strong><\/a>?<\/li>\n\n\n\n<li>Ve\u010d o pomenu beljakovin za \u017eenske si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-za-zenske-in-njihovi-ucinki-koristi-in-odmerjanje\/\" class=\"ek-link\"><strong>Kako beljakovine spremenijo \u017eensko telo in vam pomagajo shuj\u0161ati<\/strong><\/a>?<\/li>\n\n\n\n<li>\u010ce \u0161e vedno dvomite, ali je bolje kombinirati beljakovine z vodo ali mlekom, vam bo to jasno po branju na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/\" class=\"ek-link\">Ali je beljakovine bolje piti z vodo ali mlekom?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kazein je u\u010dinkovito prehransko dopolnilo za vse, ki \u017eelijo \u010dim bolj podpreti pridobivanje mi\u0161ic ali regeneracijo po vadbi. Ker se <strong>prebavlja po\u010dasi vas nasiti za ve\u010d ur, kar lahko pride prav tudi pri huj\u0161anju<\/strong>. Posebej primeren je pred spanjem ali kadar ve\u010d ur ne morete priti do pravega obroka. V obliki prehranskega dopolnila je najbolje izbrati micelarni ali hidrolizirani kazein in ga zau\u017eiti 1-2-krat na dan v koli\u010dini 20-40 g.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se iz tega \u010dlanka nau\u010dili kaj novega in zanimivega? Ne pozabite ga <strong>deliti s svojimi prijatelji.<\/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\"><a href=\"https:\/\/gymbeam.com\/night-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNight proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-blend\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Blend\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>Kazein je po\u010dasi prebavljiva no\u010dna beljakovina, ki je priljubljena med \u0161portniki. Uporablja se za podporo maksimalne rasti in vzdr\u017eevanja mi\u0161i\u010dne mase ali za bolj\u0161o regeneracijo. V tem \u010dlanku boste spoznali tudi razliko med kazeinom in sirotkinimi beljakovinami. <\/p>\n","protected":false},"author":129,"featured_media":496136,"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":[],"tags":[7131,6507,7191,7215],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-501613","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"tag-beljakovine-v-prahu","8":"tag-prehranska-dopolnila","9":"tag-rast-misicne-mase-sl","10":"tag-regeneracija-sl","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>Kaj je kazein, kak\u0161ne so njegove prednosti in v \u010dem je bolj\u0161i od sirotkinih beljakovin? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je kazein, kak\u0161ni so njegovi u\u010dinki in kdaj ga uporabljati? 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