{"id":505023,"date":"2023-11-07T11:18:12","date_gmt":"2023-11-07T10:18:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=505023"},"modified":"2025-11-10T16:15:32","modified_gmt":"2025-11-10T15:15:32","slug":"kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/","title":{"rendered":"\u0160to je kazein, koje su njegove prednosti i po \u010demu je bolji od proteina sirutke?"},"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\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#Sto_je_kazein\" title=\"\u0160to je kazein?\">\u0160to 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.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#Kakav_je_nutritivni_profil_kazeina\" title=\"Kakav je nutritivni profil kazeina?\">Kakav je nutritivni 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.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#6_najpoznatijih_ucinaka_kazeina\" title=\"6 najpoznatijih u\u010dinaka kazeina\">6 najpoznatijih u\u010dinaka 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.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#Najbolji_izvori_kazeina\" title=\"Najbolji izvori kazeina\">Najbolji izvori 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.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#Koja_je_razlika_izmedu_kazeina_i_proteina_sirutke\" title=\"Koja je razlika izme\u0111u kazeina i proteina sirutke?\">Koja je razlika izme\u0111u kazeina i proteina sirutke?<\/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\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#Preporuceni_unos_kazeina\" title=\"Preporu\u010deni unos kazeina\">Preporu\u010deni unos 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.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#Nuspojave_kazeina\" title=\"Nuspojave kazeina\">Nuspojave 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.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nakon proteina sirutke, kazein je jedan od najpopularnijih na tr\u017ei\u0161tu. Posebno je popularan me\u0111u sporta\u0161ima snage koji ga naj\u010de\u0161\u0107e koriste prije spavanja. Zbog toga je dobio nadimak no\u0107ni protein. Poma\u017ee u<strong> ispunjavanju dnevnog unosa proteina koji su potrebni za rast i za\u0161titu mi\u0161i\u0107a.<\/strong> Me\u0111utim, tako\u0111er obe\u0107ava druge prednosti kao \u0161to su poticanje oporavka ili mr\u0161avljenja. U dana\u0161njem \u010dlanku, osim o djelovanju kazeina, saznat \u0107ete i po \u010demu se on razlikuje od proteina sirutke te kako najbolje iskoristiti 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\">U ovom \u0107ete \u010dlanku \u010ditati o u\u010dinku kazeina 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=\"#rast-mi\u0161i\u0107ne-mase\" style=\"border-radius:0px\">Rast mi\u0161i\u0107ne mase<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#odr\u017eavanje-mi\u0161i\u0107a-i-snage\" style=\"border-radius:0px\">Odr\u017eavanje mi\u0161i\u0107a i snage<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#regeneracija-poslije-treninga\" style=\"border-radius:0px\">Regeneracija nakon treninga<\/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=\"#sitost\" style=\"border-radius:0px\">Sitost<\/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=\"#mr\u0161avljenje\" style=\"border-radius:0px\">Mr\u0161avljenje i odr\u017eavanje zdrave te\u017eine<\/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_kazein\"><\/span>\u0160to je kazein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strah da je kazein na neki na\u010din umjetna tvar mo\u017eete ostaviti iza sebe. Gotovo svi ga konzumirate u prehrani, a mo\u017eda i ne znate za njega? Kazein je prirodni dio mlijeka koji \u010dini otprilike <strong>80 % svih proteina,<\/strong> dok protein sirutke \u010dini preostalih 20 %. Stoga obje vrste proteina normalno unosite putem mlije\u010dnih proizvoda. Kako kazein iz mlijeka dolazi u oblik u kojem se nalazi u dodacima?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to smo ve\u0107 rekli, sirovina za proizvodnju proteina kazeina je mlijeko. Ono se najprije zagrijava i dodaju mu se kiselina i enzimi kako bi se mlijeko zgru\u0161alo. Ovo odvaja kruti kazein od teku\u0107e sirutke koja zatim prolazi kroz razli\u010dite procese filtracije prije nego \u0161to sama postane protein sirutke. Kao rezultat toga, \u010duvajte se zabune izme\u0111u izraza sirutka i protein sirutke. Me\u0111utim, nas zanima kazein. On se <strong>tako\u0111er filtrira, su\u0161i i dalje obra\u0111uje kako bi se dobio \u010disti prah<\/strong>. Ovisno o proizvo\u0111a\u010du, arome i druge tvari mogu se zatim dodati kona\u010dnom proizvodu kako bi se osigurale najbolje mogu\u0107e karakteristike okusa i okusa. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[17]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proces odvajanja kazeina od sirutke mo\u017ee se vidjeti, naprimjer, u neizmije\u0161anom jogurtu. Odvojena teku\u0107ina na povr\u0161ini je sirutka koja sadr\u017ei protein sirutke koji je topiv u vodi. Nasuprot tome, kazein je netopljiv u vodi.<strong> Ima oblik si\u0107u\u0161nih kuglastih tvorevina koje se nazivaju micele.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada se kazein pomije\u0161a s kiselinama ili enzimima,<strong> poprima teksturu poput gela.<\/strong> Zbog toga se koristi za <strong>izradu sira ili svje\u017eeg sira<\/strong>, a koristi se i kao zgu\u0161njiva\u010d ili stabilizator u hrani. Sli\u010dno reagira i u \u017eelucu, gdje na njega djeluju \u017eelu\u010dane kiseline. Po\u010dinje se &#8216;gelirati&#8217;, \u0161to zatim dovodi do<strong> sporijeg procesa probave<\/strong>. Postupno ulazi u tanko crijevo, gdje polako otpu\u0161ta peptide i aminokiseline. Ovisno o veli\u010dini porcije, ovaj proces probave mo\u017ee trajati i do 7 sati (brzina apsorpcije aminokiselina je oko 6,1 g\/h), <strong>\u0161to je gotovo dvostruko du\u017ee od proteina sirutke.<\/strong> Zbog toga se kazein \u010desto naziva sporim proteinom, a sirutka brzim proteinom. <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.at\/blog\/wp-content\/uploads\/2023\/09\/iStock-1273254364-1124x749.jpg\" alt=\"\u0160to je kazein?\" class=\"wp-image-496155\" title=\"\u0160to 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=\"Kakav_je_nutritivni_profil_kazeina\"><\/span>Kakav je nutritivni profil kazeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S nutricionisti\u010dke to\u010dke gledi\u0161ta, kazein je jedan od najkvalitetnijih izvora proteina \u010diji je sadr\u017eaj oko 75 &#8211; 80 %. Kada ga razgradite, dobivate svih 9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">esencijalnih aminokiselina<\/a> koje va\u0161e tijelo ne mo\u017ee proizvesti samo. Kao rezultat toga, <strong>ima najvi\u0161i mogu\u0107i rezultat (1) za kvalitetu aminokiselina<\/strong> koje sadr\u017ei (PDCAAS &#8211; Protein Digestibility-Corrected Amino Acid Score). Kad pogledate njegovo djelovanje u suvremenijoj metodi (DIAAS &#8211; Digestible Dispensable Amino Acid Score) koja uspore\u0111uje sadr\u017eaj aminokiselina i probavljivost razli\u010ditih izvora proteina, vidjet \u0107ete da ima \u010dak i <strong>malo bolje djelovanje od proteina sirutke.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to je dobar protein, kazein u prosjeku sadr\u017ei 2 % masti i 3 % ugljikohidrata. Tako\u0111er je prirodno bogat izvor minerala kao \u0161to su <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zeljezo-kelat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeljezo,<\/a>&nbsp;fosfor i 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\">Koja je razlika izme\u0111u kazeina i kazeinata?<\/h3>\n\n\n\n<p>Ne postoji kazein kao kazein. Mo\u017eda ste nai\u0161li na kazeinat kalcija, natrija ili kalija na pakiranju hrane ili dodatka prehrani. Ovi oblici nastaju kemijskom preradom kazeina, a<strong> sadr\u017eani proteini se mogu razgraditi <\/strong>i tada gube svoju korisnost u organizmu. Iz tog razloga preporu\u010da se nadopuniti prehranu kvalitetnijim oblicima kao \u0161to su <strong>micelarni ili hidrolizirani kazein.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/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\">Oblici kazeina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kazeinat &#8211;<\/strong> proizveden starim postupkom, odnosno enzimskom obradom kazeina. Lo\u0161ije je probavljiv i slabije iskori\u0161tava unesene bjelan\u010devine od novijih oblika.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Micelarni kazein<\/strong><\/a> \u2013 sporo apsorbiraju\u0107i protein proizveden mikrofiltracijom mlijeka u kojem je kazein prirodno prisutan u obliku micela. Zbog ove slo\u017eene strukture, kazeinskim proteinima treba dulje da se probave nego proteinima sirutke, a aminokiseline se postupno osloba\u0111aju u krvotok. Uglavnom se koristi kao no\u0107ni protein.<\/li>\n\n\n\n<li><strong>Hidrolizirani kazein<\/strong> &#8211; najnoviji oblik kazeina koji je pro\u0161ao proces hidrolize u kojem se proteini razgra\u0111uju u peptide koji se br\u017ee apsorbiraju. Time se lak\u0161e probavlja i potrebne aminokiseline prije dolaze do mi\u0161i\u0107a. Zbog toga je ovaj protein prikladan i za upotrebu kod treninga. Me\u0111utim, na tr\u017ei\u0161tu sportske prehrane ima relativno malo proizvoda s hidroliziranim proteinima, a nekima mo\u017ee smetati i gorak okus koji nastaje tijekom hidrolize.. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[5]<\/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    <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=\"404,67708,49360,28683,28324,5075,28689,6939,28936,5012\" ><\/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_najpoznatijih_ucinaka_kazeina\"><\/span>6 najpoznatijih u\u010dinaka kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-mi\u0161i\u0107ne-mase\">1. Rast mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Poku\u0161avate dobiti mi\u0161i\u0107nu masu? U tom slu\u010daju vjerojatno ve\u0107 znate da je va\u0161em tijelu osim &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvalitetnog treninga <\/a>potrebno i <strong>mnogo gradivnih materijala u obliku aminokiselina<\/strong>. Dobivate ih putem&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina<\/a> iz prehrane i dodataka prehrani. To \u0107e podr\u017eati anaboli\u010dke procese, koji bi trebali nadja\u010dati kataboli\u010dke (razgradnju mi\u0161i\u0107a) tijekom razdoblja izgradnje mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema studijama, kazein je vrlo u\u010dinkovit u tom pogledu. Zahvaljuju\u0107i sporijoj apsorpciji opskrbljuje tijelo aminokiselinama dulje vrijeme, a <strong>stvaranje mi\u0161i\u0107nog proteina (MPS \u2013 Muscle Protein Synthesis; sinteza mi\u0161i\u0107nih proteina)<\/strong> prema nekim studijama <strong>mo\u017ee trajati i do 6 sati.<\/strong> U slu\u010daju proteina sirutke, to je vrijeme bilo 3,5 sata. Me\u0111utim, mo\u017eda je jo\u0161 va\u017eniji kao no\u0107ni protein. \u010cak su i znanstvene studije pokazale da je uzimanje kazeina prije spavanja dovelo do<strong> poticanja anaboli\u010dkih procesa povezanih s rastom mi\u0161i\u0107a tijekom spavanja.<\/strong> <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><strong>Nije ni \u010dudo da je unos kazeina prije spavanja jedno od osnovnih pravila izgradnje mi\u0161i\u0107a.<\/strong> Slijede ga bodybuilderi jo\u0161 od zlatne ere bodybuildinga, koji su ga tradicionalno konzumirali u obliku svje\u017eeg sira. Nadalje, jedan je od najbogatijih izvora ovog proteina, no danas se \u010desto zamjenjuje koncentriranijim dodacima koji ne zahtijevaju da vam hladnjak bude pun svje\u017eeg sira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne smijete zaboraviti da je za podr\u0161ku rastu mi\u0161i\u0107a tako\u0111er va\u017eno zadovoljiti ukupni dnevni unos&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina<\/a> koji bi za sporta\u0161e snage op\u0107enito trebao biti <strong>u rasponu od 1,4-2 g\/kg tjelesne te\u017eine.<\/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<p>Ako ste u procesu dobivanja mi\u0161i\u0107ne mase i pitate se kako to najbolje podr\u017eati dijetom i treningom, pro\u010ditajte ove prakti\u010dne savjete u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta o prehrani i vje\u017ebanju za maksimalan rast mi\u0161i\u0107a.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/09\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Kazein i rast mi\u0161i\u0107a\" class=\"wp-image-496173\" title=\"Kazein i rast mi\u0161i\u0107a\" 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=\"odr\u017eavanje-mi\u0161i\u0107a-i-snage\">2. Odr\u017eavanje mi\u0161i\u0107ne mase i snage<\/h3>\n\n\n\n<p>Ako poku\u0161avate izgubiti masno tkivo uz zadr\u017eavanje maksimalne mi\u0161i\u0107ne mase, kazein vam mo\u017ee pomo\u0107i. S niskim energetskim unosom iz va\u0161e prehrane, uobi\u010dajeno je da va\u0161e tijelo po\u010dne sagorijevati vi\u0161e ili manje mi\u0161i\u0107a osim masti. To se mo\u017ee djelomi\u010dno sprije\u010diti ako imate<strong> optimalan dnevni unos proteina.<\/strong> Kazein \u0107e tada pomo\u0107i posebno u <strong>kontinuiranoj opskrbi aminokiselinama tijekom spavanja<\/strong> ili u bilo kojem drugom trenutku kada dulje ne jedemo. Na taj na\u010din tijelo ne\u0107e morati posezati u mi\u0161i\u0107no tkivo za vlastitim zalihama aminokiselina tijekom dugotrajnog posta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antikataboli\u010dki u\u010dinci kazeina ispitani su u brojnim studijama. Jedan od njih ispitivao je u\u010dinak unosa proteina na ukupni gubitak masti i pove\u0107anje mi\u0161i\u0107ne mase. Sudionici su bili u kalorijskom deficitu, imali su ve\u0107i unos proteina (1,5 g po kg tjelesne te\u017eine), a unosili su ili <strong>hidrolizirani kazein <\/strong>ili<strong> hidrolizirani protein sirutke<\/strong>. Osim toga, trenirali su snagu. Stru\u010dnjaci su primijetili sli\u010dan gubitak masti u obje grupe nakon 12 tjedana. Me\u0111utim, pove\u0107anje mi\u0161i\u0107ne mase bilo je ne\u0161to ve\u0107e s kazeinom (+4 kg \u00b1 1,4 kg) nego s proteinom sirutke (+2 kg \u00b1 0,7 kg). Me\u0111utim, razlika u korist&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kazeina<\/a> bila je jo\u0161 izra\u017eenija u pogledu pove\u0107anja snage <strong>prsa, ramena i nogu.<\/strong> <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>Kazein vam mo\u017ee pomo\u0107i da <strong>odr\u017eite te\u0161ko ste\u010denu mi\u0161i\u0107nu masu i snagu \u010dak i dok mr\u0161avite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Provjerite \u0161to vam jo\u0161 mo\u017ee pomo\u0107i da zdravo smr\u0161avite u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Savjeti koji \u0107e vam pomo\u0107i da smr\u0161avite i postanete fit.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/DSC_3335-scaled-e1694781429697-1124x749.jpg\" alt=\"Kazein i odr\u017eavanje mi\u0161i\u0107a\" class=\"wp-image-496189\" title=\"Kazein i odr\u017eavanje mi\u0161i\u0107a\" 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=\"regeneracija-poslije-treninga\">3. Regeneracija nakon treninga<\/h3>\n\n\n\n<p>Kvalitetan oporavak klju\u010d je uspjeha svakog sporta\u0161a. Ne u teretani, ve\u0107 dok se odmarate, tada se doga\u0111a sva magija. To je zato \u0161to se <strong>mi\u0161i\u0107no tkivo o\u0161te\u0107eno treningom obnavlja, stvaraju se nove mi\u0161i\u0107ne stanice<\/strong> i obnavljaju se izvori energije. Kako bi sve funkcioniralo kako treba, moramo se dovoljno odmarati i nadoknaditi proteine i ostale potrebne hranjive tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U razdoblju neposredno nakon treninga, u\u010dinkovito je ubrzati oporavak s brzim proteinom u obliku napitka s proteinima sirutke. No, ako dulje vrijeme ne stignete jesti krutu hranu, kazein se tako\u0111er mo\u017ee staviti u proteinski napitak nakon treninga. Ovo tako\u0111er vrijedi ako \u017eelite <strong>podr\u017eati anaboli\u010dke procese tijekom spavanja<\/strong>. Potonje je tako\u0111er dokazano u studijama za optimizaciju <strong>stvaranja novih mi\u0161i\u0107nih stanica, smanjenje razgradnje mi\u0161i\u0107a<\/strong> i postizanje pozitivnog metabolizma proteina gdje anaboli\u010dki procesi nadma\u0161uju kataboli\u010dke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de oporavka, me\u0111utim, studije su pokazale da uzimanje 40 &#8211; 48 g kazeina otprilike trideset minuta prije odlaska na spavanje mo\u017ee<strong> ubla\u017eiti o\u0161te\u0107enje mi\u0161i\u0107a uzrokovano treningom i smanjiti bol mi\u0161i\u0107a nakon vje\u017ebanja<\/strong> (DOMS &#8211; odgo\u0111ena pojava mi\u0161i\u0107nog zamora). Spajaju\u0107i ova svojstva zajedno, ne mo\u017eete zanemariti obe\u0107avaju\u0107i potencijal proteina kazeina i njegov u\u010dinak na oporavak. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e na\u010dina da oporavak u\u010dinite u\u010dinkovitijim, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako pospje\u0161iti oporavak pomo\u0107u masa\u017enog pi\u0161tolja i drugih pomagala?<\/strong><\/a><\/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.at\/blog\/wp-content\/uploads\/2023\/09\/9273333-797x1124.jpg\" alt=\"Kazein i 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=\"sitost\">4. Osje\u0107aj sitosti<\/h3>\n\n\n\n<p>Ve\u0107 znate da se kazein probavlja sporije od drugih izvora proteina, stoga ne \u010dudi \u0161to su znanstvenici odlu\u010dili istra\u017eiti njegov u\u010dinak na osje\u0107aj sitosti. <strong>Proteini op\u0107enito imaju ve\u0107i u\u010dinak zasi\u0107enja od ugljikohidrata i masti.<\/strong> Dakle, kada pojedete obrok s ve\u0107im udjelom ovog nutrijenta, osje\u0107aj sitosti traje dulje nego da pojedete jednako kalori\u010dan obrok bez proteina. <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>Prema stru\u010dnjacima, kazein je uvelike zaslu\u017ean za to za\u0161to nas mlije\u010dni proizvodi site tako brzo i na dulje vrijeme. Me\u0111utim, nekoliko je mehanizama iza toga i jo\u0161 nije jasno koji igra najve\u0107u ulogu. \u010cini se da aktivacija odre\u0111enih receptora u \u017eelucu igra ulogu. Razgra\u0111uje kazein na jednostavnije peptide gorkog okusa. To zatim preuzimaju posebni receptori gorkog okusa u stanicama koji <strong>poti\u010du proizvodnju \u017eelu\u010dane kiseline, hormona serotonina, i usporavaju pra\u017enjenje \u017eeluca<\/strong>. Sve to u kona\u010dnici mo\u017ee dovesti do dugotrajnog osje\u0107aja sitosti. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada se dulje osje\u0107ate sitima, smanjujete rizik od prejedanja i mo\u017eete bolje kontrolirati svoj apetit i time odr\u017eavati zdravu tjelesnu te\u017einu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da se posebno borite s nekontroliranom \u017eeljom za slatkim i pitate se \u0161to bi moglo pomo\u0107i, evo nekih od najva\u017enijih stvari koje mo\u017eete nau\u010diti iz na\u0161eg \u010dlanka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 koraka kako da se rije\u0161ite \u017eelje za slatkim.<\/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=\"mr\u0161avljenje\">5. Mr\u0161avljenje i odr\u017eavanje zdrave te\u017eine<\/h3>\n\n\n\n<p>U vrijeme kada smanjujete porcije hrane i \u010dinite sve da izgubite centimetre na struku, svojstva kazeina postaju jo\u0161 va\u017enija. Kao \u0161to ve\u0107 znate, mo\u017ee vam pomo\u0107i u <strong>odr\u017eavanju mi\u0161i\u0107ne mase<\/strong> koja se \u010desto gubi zajedno sa salom tijekom mr\u0161avljenja. Druga korist je pove\u0107anje osje\u0107aja sitosti, ali i bolja kontrola nad unosom hrane, \u0161to je jedan od glavnih preduvjeta za uspje\u0161no mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz to, kazein \u0107e vam pomo\u0107i u postizanju optimalnog unosa proteina kojih se isplati uzimati vi\u0161e tijekom mr\u0161avljenja radi za\u0161tite mi\u0161i\u0107a i sitosti. Idealno<strong> izme\u0111u 1,2 &#8211; 2,4 g proteina po kg tjelesne te\u017eine,<\/strong> ovisno o tome koliko ste fizi\u010dki aktivni.<strong> Sporta\u0161ima, <\/strong>osobito sporta\u0161ima snage, op\u0107enito se savjetuje da dr\u017ee svoj unos blizu gornje granice ovog raspona,<strong> oko 2 g proteina po kg\/tjelesnoj te\u017eini.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se hraniti dok mr\u0161avite ili dobivate mi\u0161i\u0107e?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Da biste saznali vi\u0161e o tome koliko proteina konzumirati na temelju va\u0161eg cilja ili faze u \u017eivotu, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/#hubnuti\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koju koli\u010dinu proteina konzumirati za rast mi\u0161i\u0107a, mr\u0161avljenje, izdr\u017eljivost ili trudno\u0107u?<\/strong><\/a><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Online kalkulator energetskog unosa i makronutrijenata <\/a><\/strong>pomo\u0107i \u0107e vam da odredite svoj energetski unos, proteine, ugljikohidrate i masti.<\/li>\n\n\n\n<li>U slu\u010daju da se pitate \u0161to je jo\u0161 va\u017eno prilikom mr\u0161avljenja, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107ete se \u0161to je doista va\u017eno.<\/strong><\/a><\/li>\n\n\n\n<li>Za vi\u0161e dodataka prehrani koji olak\u0161avaju mr\u0161avljenje, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dodaci prehrani za mr\u0161avljenje: koji poma\u017eu u sagorijevanju masti ili zasi\u0107uju?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Ostali mogu\u0107i u\u010dinci kazeina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Antibakterijski u\u010dinci:<\/strong> studije su tako\u0111er otkrile da mlije\u010dni proteini, uklju\u010duju\u0107i kazein, mogu inhibirati u\u010dinke \u0161tetnih bakterija kao \u0161to je Escherichia coli. Kao rezultat toga, mogu podr\u017eati prirodne imunolo\u0161ke funkcije na\u0161eg tijela. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[18]<\/span><\/span><\/li>\n\n\n\n<li><strong>Antioksidativni u\u010dinci:<\/strong> neki peptidi mlijeka tako\u0111er mogu biti uklju\u010deni u za\u0161titu stanica od oksidativnog stresa.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[18]<\/span><\/span><\/li>\n\n\n\n<li><strong>Podr\u017eava imunolo\u0161ke funkcije<\/strong>: kazein sadr\u017ei bioaktivne peptide koji su povezani s aktivacijom i rastom bijelih krvnih stanica (limfocita) i makrofaga, glavnih komponenti stani\u010dne imunosti. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[18]<\/span><\/span><\/li>\n\n\n\n<li><strong>Sni\u017eavanje razine triglicerida<\/strong>: u studiji je utvr\u0111eno da dodavanje kazeina u obrok bogat mastima dovodi do smanjenja postprandijalnih (nakon obroka) razina triglicerida, \u0161to mo\u017ee imati pozitivan u\u010dinak na kardiovaskularni sustav. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[19]<\/span><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/09\/image00020-1124x750.jpeg\" alt=\"U\u010dinci kazeina\" class=\"wp-image-496234\" title=\"U\u010dinci 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=\"Najbolji_izvori_kazeina\"><\/span>Najbolji izvori kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 rekli, kazein \u010dini 80 % proteina mlijeka. \u010cvrste je konzistencije pa ne \u010dudi \u0161to su <strong>najbogatiji izvori sir ili svje\u017ei sir.<\/strong> Me\u0111utim, kazein se tako\u0111er nalazi u mlijeku, jogurtu i drugim fermentiranim mlije\u010dnim proizvodima. Osim redovne hrane, ovaj protein se tako\u0111er mo\u017ee prona\u0107i u dodacima u obliku micelarnog kazeina, slo\u017eenih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuenight-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">no\u0107nih proteina<\/a> i drugih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuesix-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vi\u0161ekomponentnih proizvoda<\/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=\"Koja_je_razlika_izmedu_kazeina_i_proteina_sirutke\"><\/span>Koja je razlika izme\u0111u kazeina i proteina sirutke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ti se proteini <strong>razlikuju po kemijskoj strukturi i svojstvima, \u0161to onda odre\u0111uje u kojim \u0107e se situacijama koristiti.<\/strong> Op\u0107enito, &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein sirutke<\/a>&nbsp;je po\u017eeljan nakon treninga ili tijekom dana kada \u017eelite brzo nadoknaditi proteine. Me\u0111utim, kada znate da ne\u0107ete jesti du\u017ee vrijeme, a \u017eelite nekoliko sati opskrbiti mi\u0161i\u0107e aminokiselinama, odlu\u010dite se za sam kazein ili u kombinaciji s proteinom sirutke. Isto vrijedi i za vrijeme spavanja. Najbolji na\u010din da to u\u010dinite je kombiniranje proteina sirutke i kazeina u va\u0161oj suplementaciji. <span style=\"color: #ff6600\">[12-13, 16]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Svojstva<\/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\"><strong>Protein sirutke<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Probavljivost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sporo (do 7 sati)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Brzo (do 3,5 sata)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Brzina apsorpcije aminokiselina iz crijeva u krv<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">6.1 g\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 g\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sadr\u017eaj&nbsp;<a class=\"ek-link\" style=\"font-weight: bold\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">l-leucina<\/a> (aminokiselina s najve\u0107im anaboli\u010dkim potencijalom<\/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\">Prije spavanja, tijekom du\u017eeg perioda posta, nakon treninga<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prije i poslije treninga, tijekom dana<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Utjecaj na apetit<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sitost koja traje du\u017ee (do 180 minuta nakon konzumacije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Brza sitost (30 &#8211; 60 minuta nakon konzumiranja)<\/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=\"Preporuceni_unos_kazeina\"><\/span>Preporu\u010deni unos kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odgovaraju\u0107a dnevna doza kazeina <strong>ovisi o va\u0161im ciljevima za odre\u0111ivanje idealnog dnevnog unosa proteina.<\/strong> Proteini iz hrane i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suplemenata<\/a> mogu vam pomo\u0107i da to postignete.<\/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 koristiti kazein?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uzimati 1 &#8211; 2 puta dnevno u dozi od 20 &#8211; 40 g prema dnevnom unosu proteina. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[14]<\/span><\/span><\/li>\n\n\n\n<li>Koristan je prije spavanja ili bilo kada tijekom dana ili ako pro\u0111e nekoliko sati bez jela. No, mo\u017eete ga koristiti i nakon treninga kada je potrebno du\u017ee vrijeme (2 sata ili vi\u0161e) da pojedete kruti, slo\u017eeni obrok.<\/li>\n\n\n\n<li>Odaberite micelarni ili hidrolizirani kazein.<\/li>\n\n\n\n<li>Osim jednokomponentnih proizvoda, micelarni kazein mo\u017eete prona\u0107i i u slo\u017eenijim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuenight-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">no\u0107nim proteinima<\/a>.<\/li>\n\n\n\n<li>Konzumirajte dodatak sam pomije\u0161an u &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sejker-crni-700-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shakeru<\/a> s vodom ili mlijekom ili ga dodajte u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161u<\/a>&nbsp;ili smoothie.<\/li>\n\n\n\n<li>Slijedite upute proizvo\u0111a\u010da za preporu\u010denu uporabu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se tako\u0111er pitate koja vam hrana mo\u017ee pomo\u0107i u ispunjavanju dnevnog unosa proteina, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Namirnice koje lako dodaju proteine va\u0161oj prehrani<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S \u010dime kombinirati kazein?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za maksimalan anaboli\u010dki potencijal s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">leucinom<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EAA<\/a>.<\/li>\n\n\n\n<li><strong>Za potporu regeneracije<\/strong> s &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maltodekstrinom<\/a> ili drugim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaineri-ugljikohidrati\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljikohidratima<\/a>.<\/li>\n\n\n\n<li><strong>Za stvaranje slo\u017eenog proteinskog napitka<\/strong> s proteinima s razli\u010ditim stopama apsorpcije, pomije\u0161ajte s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinom sirutke<\/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.at\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"Upotreba kazeina\" class=\"wp-image-494915\" title=\"Upotreba 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=\"Nuspojave_kazeina\"><\/span>Nuspojave kazeina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budu\u0107i da je kazein prirodni dio na\u0161e prehrane u obliku sira i drugih mlije\u010dnih proizvoda,<strong> smatra se sigurnim.<\/strong> Sve dok ste zdravi, ne morate brinuti o nuspojavama ako slijedite preporu\u010denu dozu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Za koga kazein nije prikladan?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako imate bolest bubrega ili jetre, posavjetujte se s lije\u010dnikom o prikladnosti uzimanja kazeina.<\/li>\n\n\n\n<li>Ne preporu\u010duje se osobama s alergijom na kazein ili intolerancijom na laktozu. Za njih bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biljni proteini<\/a> mogli biti prikladniji.<\/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\">Vi\u0161e o proteinima mo\u017eete saznati u na\u0161im drugim \u010dlancima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati pravi protein za mr\u0161avljenje ili rast mi\u0161i\u0107a<\/strong><\/a>&nbsp;tako\u0111er vam mo\u017ee pomo\u0107i da odlu\u010dite koji protein odabrati.<\/li>\n\n\n\n<li>Ako \u017eelite saznati vi\u0161e o proteinu sirutke, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji protein odabrati? Koncentrat, izolat ili hidrolizat sirutke?<\/strong><\/a><\/li>\n\n\n\n<li>Ukoliko \u017eivotinjske bjelan\u010devine \u017eelite djelomi\u010dno ili potpuno zamijeniti biljnim, na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-biljni-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolje biljne bjelan\u010devine?<\/strong> <\/a>pomo\u0107i \u0107e vam pri izboru.<\/li>\n\n\n\n<li>Vi\u0161e o va\u017enosti proteina za \u017eene mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu vam pri mr\u0161avljenju?<\/strong><\/a><\/li>\n\n\n\n<li>Ako se jo\u0161 uvijek dvoumite je li proteine bolje kombinirati s vodom ili mlijekom, bit \u0107e vam jasno nakon \u0161to pro\u010ditate na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je li proteine bolje piti s vodom ili mlijekom?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kazein je u\u010dinkovit dodatak prehrani za sve koji \u017eele maksimalno podr\u017eati pove\u0107anje mi\u0161i\u0107ne mase ili regeneraciju nakon treninga. Zahvaljuju\u0107i tome \u0161to se <strong>sporo probavlja, zasi\u0107uje na nekoliko sati, \u0161to mo\u017ee dobro do\u0107i i tijekom mr\u0161avljenja<\/strong>. Posebno je pogodan prije spavanja ili kada nekoliko sati ne mo\u017eete do\u0107i do \u010dvrstog obroka. U obliku suplementacije idealno je odabrati micelarni ili hidrolizirani kazein i uzimati ga 1 &#8211; 2 puta dnevno u koli\u010dini od 20 &#8211; 40 g.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li saznali ne\u0161to novo i zanimljivo iz ovog \u010dlanka? Ne zaboravite to podijeliti sa svojim prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/nocni-proteini\" 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.hr\/visekomponentni-protein\" 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 sporo probavljivi no\u0107ni protein koji je popularan me\u0111u sporta\u0161ima. Koristi se za potporu maksimalnog rasta i odr\u017eavanja mi\u0161i\u0107ne mase ili za bolji oporavak. U ovom \u0107ete \u010dlanku tako\u0111er nau\u010diti o razlici izme\u0111u kazeina i proteina sirutke.<\/p>\n","protected":false},"author":129,"featured_media":496125,"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":[6500,7124,7184,7208],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-505023","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-protein-u-prahu-hr","10":"tag-rast-misicne-mase-hr","11":"tag-regeneracija-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160to je kazein, koje su njegove prednosti i po \u010demu je bolji od proteina sirutke? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je kazein, koji su njegovi u\u010dinci i kada ga koristiti? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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