{"id":512659,"date":"2023-12-18T17:10:13","date_gmt":"2023-12-18T16:10:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=512659"},"modified":"2023-12-18T17:10:18","modified_gmt":"2023-12-18T16:10:18","slug":"beta-alanin-in-njegova-uporaba-v-sportu","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/beta-alanin-in-njegova-uporaba-v-sportu\/","title":{"rendered":"Beta-alanin izbolj\u0161a na\u0161o telesno zmogljivost. Kako ga jemati in se izogniti mravljincem?"},"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\/beta-alanin-in-njegova-uporaba-v-sportu\/#Kaj_je_beta-alanin\" title=\"Kaj je beta-alanin?\">Kaj je beta-alanin?<\/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\/beta-alanin-in-njegova-uporaba-v-sportu\/#Kako_deluje_beta-alanin\" title=\"Kako deluje beta-alanin?\">Kako deluje beta-alanin?<\/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\/beta-alanin-in-njegova-uporaba-v-sportu\/#Kaksne_ucinke_ima_beta-alanin\" title=\"Kak\u0161ne u\u010dinke ima beta-alanin?\">Kak\u0161ne u\u010dinke ima beta-alanin?<\/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\/beta-alanin-in-njegova-uporaba-v-sportu\/#Kako_jemati_beta-alanin\" title=\"Kako jemati beta-alanin?\">Kako jemati beta-alanin?<\/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\/beta-alanin-in-njegova-uporaba-v-sportu\/#Nezeleni_ucinki_beta-alanina\" title=\"Ne\u017eeleni u\u010dinki beta-alanina\">Ne\u017eeleni u\u010dinki beta-alanina<\/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\/beta-alanin-in-njegova-uporaba-v-sportu\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se spra\u0161ujete, kateri dodatek vam lahko pomaga, da pri vadbi dose\u017eete ve\u010d ponovitev in na splo\u0161no trenirate dlje, z ve\u010djo intenzivnostjo? \u010ce je tako, ste pri\u0161li na pravo mesto. Dana\u0161nji \u010dlanek vam bo razkril <strong>vse, kar morate vedeti o beta-alaninu. <\/strong>To izjemno priljubljeno dopolnilo je zaradi svojih lastnosti pogosto vklju\u010deno v kompleksne prevadbene me\u0161anice, vendar ima tudi pri samostojnem u\u017eivanju \u0161tevilne prednosti za \u0161portnike, ki se ukvarjajo z mo\u010djo in vzdr\u017eljivostjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste \u017ee kdaj zau\u017eili <strong>predvadbeni stimulans<\/strong> in nenadoma za\u010dutili <strong>mravljin\u010denje<\/strong> po vsem telesu, ste se morda ustra\u0161ili, da gre za kak\u0161no alergijsko reakcijo. Vendar je bil to spremljajo\u010d in ne\u0161kodljiv u\u010dinek beta-alanina. Za nekatere je neprijeten, druge pa dodatno motivira pri pripravi na vadbo. Vendar pa beta-alanin sam po sebi ni stimulans.<\/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 u\u010dinkih beta-alanina na teh posebnih podro\u010djih:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"#delays-muscle-fatigue\" style=\"border-radius:0px\">Mi\u0161i\u010dna utrujenost<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Telesna zmogljivost<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#antioxidant-effects\" style=\"border-radius:0px\">Antioksidativni u\u010dinki<\/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=\"#health\" style=\"border-radius:0px\">Zdravje<\/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_beta-alanin\"><\/span>Kaj je beta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta-alanin<\/a> je neesencialna <a href=\"https:\/\/gymbeam.si\/aminokisline\" class=\"ek-link\">aminokislina<\/a>. Zato ga za razliko od esencialnih aminokislin ni treba nujno zau\u017eiti s hrano. Kljub temu ima \u0161tevilne koristi za nas. Sama sinteza poteka v jetrih, hkrati pa ga dobimo s prehrano, na primer z u\u017eivanjem mesa ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rib<\/a>. Za razliko od drugih aminokislin v telesu ne tvori beljakovin. V kombinaciji s histidinom iz <strong>beta-alanina nastane <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/l-karnozin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">karnozin<\/a>, ki sodeluje pri vzdr\u017eevanju kislinsko-bazi\u010dnega ravnovesja v va\u0161em telesu.<\/strong> To je stanje, v katerem imate v telesu ustrezno raven koncentracije kisline in bazi\u010dnosti, kar imenujemo tudi pH. Tako lahko zmanj\u0161a raven zakisanosti mi\u0161ic z vezavo na vodikove ione H+, ki nastajajo skupaj z mle\u010dno kislino med intenzivno \u0161portno dejavnostjo. Brez zadostnih koli\u010din beta-alanina ni mogo\u010de tvoriti karnozina.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kak\u0161no funkcijo imajo druge aminokisline v telesu, lahko vse izveste v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Aminokisline: razvrstitev, funkcija v telesu, vpliv na telesno zmogljivost in najbolj\u0161i viri.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg\" alt=\"Kak\u0161ni so u\u010dinki beta-alanina?\" class=\"wp-image-509492\" title=\"Kak\u0161ni so u\u010dinki beta-alanina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-2048x1366.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=\"Kako_deluje_beta-alanin\"><\/span>Kako deluje beta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Funkcija <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alanina<\/a> temelji predvsem na tem, da proizvaja beljakovinski gradnik karnozin. Ta se nato shranjuje v mo\u017eganih, prebavilih, srcu in mi\u0161icah. Karnozin je odgovoren predvsem za vzdr\u017eevanje kislinsko-bazi\u010dnega ravnovesja ali pH v teh organih. Pozitivni u\u010dinki na zapoznel ob\u010dutek utrujenosti so se pokazali tudi pri udele\u017eencih, ki so morali premagati 2000 m na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vesla\u0161ki napravi<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegovi u\u010dinki so najbolj raziskani v mi\u0161i\u010dnem tkivu, saj ga pomaga za\u0161\u010dititi pred zakisanjem. To je <strong>posledica njegove sposobnosti vezave vodikovih ionov H+, ki nastajajo skupaj z mle\u010dno kislino (laktatom) med visoko intenzivno vadbo.<\/strong> Kadar karnozinu med \u0161portom ne uspe razgraditi vodikovih ionov H+, lahko v mi\u0161icah ob\u010dutite ve\u010dji peko\u010d ob\u010dutek in nenadno utrujenost. Takrat vam ne preostane drugega, kot da upo\u010dasnite ali popolnoma prenehate. Kadar imate zadostno koli\u010dino karnozina, pa lahko to povzro\u010di zakasnitev mi\u0161i\u010dne utrujenosti, <strong>izbolj\u0161ano sposobnost obvladovanja zahtevnega treninga in podalj\u0161ano \u0161portno zmogljivost<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zadostna raven te snovi je tako eden od pomembnih dejavnikov za visoko intenzivno dejavnost.<\/strong> Beta-alanin ima, za razliko od histidina, razmeroma majhno zalogo v telesu. Zato je pridobivanje beta-alanina iz prehrane in prehranskih dopolnil bistveno za zadostno proizvodnjo karnozina.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8220,6672,43723,42874,28784,28186,7185,65830,42481,6454\" ><\/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=\"Kaksne_ucinke_ima_beta-alanin\"><\/span>Kak\u0161ne u\u010dinke ima beta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"delays-muscle-fatigue\">1. Odlo\u017ei mi\u0161i\u010dno utrujenost<\/h3>\n\n\n\n<p>Pri intenzivnih \u0161portih se mi\u0161ice prej ali slej utrudijo. Nenadoma izgubite zagon in mo\u010d za naslednjo ponovitev ali za hiter \u0161print za \u017eogo ali plo\u0161\u010dkom. <strong>Mi\u0161i\u010dna utrujenost je v veliki meri posledica kopi\u010denja metabolitov, kot je mle\u010dna kislina, skupaj z vodikovimi ioni H+.<\/strong> Te snovi lahko poslab\u0161ajo potek mi\u0161i\u010dnega kr\u010denja, ustvarjanje mo\u010di in splo\u0161no delovanje mi\u0161ic. Posledi\u010dno ne morete ve\u010d izvesti \u0161e ene kakovostne ponovitve vaje ali pa se upo\u010dasnite pri teku. Ta negativni u\u010dinek najbolj ob\u010dutimo med visoko intenzivno vadbo, kot so HIIT, sprint ali Crossfit WOD (Workout Of The Day). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate v mi\u0161icah na voljo zadostne koli\u010dine karnozina, se utrujenost mi\u0161ic lahko pojavi nekoliko pozneje. Karnozin namre\u010d <strong>absorbira vodikove ione,<\/strong> kar <strong>zmanj\u0161uje zakisanost mi\u0161ic. <\/strong>Te lahko tako \u0161e naprej u\u010dinkovito delujejo, kar vpliva na <strong>odlo\u017eitev utrujenosti in ohranjanje intenzivnosti vadbe.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In kako lahko pove\u010date proizvodnjo karnozina?<\/strong> Pri tem je u\u010dinkovito pove\u010dati vnos beta-alanina, ki se nato zdru\u017ei s histidinom in tvori karnozin. <strong>Glede na \u0161tudije je dodatek beta-alanina povzro\u010dil povpre\u010dno 64% pove\u010danje ravni karnozina.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Beta-alanin lahko podalj\u0161a \u0161portno zmogljivost<\/h4>\n\n\n\n<p>V \u0161tudijah, v katerih so sodelovali \u0161portniki, so ugotavljali, ali lahko beta-alanin podalj\u0161a \u010das do iz\u010drpanosti (TTE). Pri tem je imel <strong>najve\u010dji u\u010dinek pri vadbi, ki je trajala do 270 sekund,<\/strong> zlasti v zadnji fazi, ki je klju\u010dna, na primer, pri teku ali kolesarskih dirkah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tiritedensko dopolnjevanje z beta-alaninom je za <strong>13% pove\u010dalo kolesarsko zmogljivost.<\/strong> Po 10 tednih se je pove\u010dala \u0161e za 3,2 %. Pove\u010danje zmogljivosti v tej \u0161tudiji je bilo povezano s pove\u010danjem zalog karnozina. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/li>\n\n\n\n<li>Pozitivni u\u010dinki na odlo\u017eitev utrujenosti so se pokazali tudi pri udele\u017eencih, ki so morali premagati 2000 m na <a href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napravi za veslanje<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160e en dodatek, ki vam lahko pomaga odlo\u017eiti utrujenost med vadbo, so BCAA. Ve\u010d o njih si preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/bcaas-in-njihovi-ucinki-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA: Kako vplivajo na rast mi\u0161ic, \u0161portno zmogljivost in kak\u0161en je priporo\u010den vnos<\/a><a href=\"https:\/\/gymbeam.si\/blog\/bcaas-in-njihovi-ucinki-na-telo\/\">?<\/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\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg\" alt=\"Beta-alanin podpira telesno zmogljivost\" class=\"wp-image-509510\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">2. Vpliva na telesno zmogljivost<\/h3>\n\n\n\n<p>Zaradi beta-alanina lahko trenirate ne le dlje, temve\u010d tudi bolj kakovostno. Najve\u010dji u\u010dinek pa je mogo\u010de opaziti pri <strong>visoko intenzivnih dejavnostih, ki trajajo od 60 do 240 sekund. <\/strong>Mednje spadajo kraj\u0161i intervali teka, plavanja ali veslanja. Svoje mesto pa lahko najde tudi v \u0161portih, za katere so zna\u010dilna kratka obdobja vadbe za krepitev mo\u010di ali visoko intenzivne vadbe, kot so <strong>bodybuilding, dvigovanje ute\u017ei, powerlifting, CrossFit ali HIIT.<\/strong> Uporabljajo ga lahko tudi nogometa\u0161i, ko\u0161arka\u0161i in drugi \u0161portniki, ki se udele\u017eujejo ekipnih \u0161portov, ki so polni kratkih, a zahtevnih \u0161printov. Glede na \u0161tudije pa lahko beta-alanin koristi tudi vzdr\u017eljivostnim \u0161portnikom. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pozitiven u\u010dinek beta-alanina so opazili tudi pri vadbi, ki je trajala do 25 minut. <mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/li>\n\n\n\n<li>Pozitivni u\u010dinki so lahko opazni tudi pri <strong>drugih \u0161portnikih.<\/strong> V primerjavi s placebom so rekreativni teka\u010di po 23 dneh jemanja 5 g beta-alanina dnevno dosegli bolj\u0161i \u010das na 10 km. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin podpira tudi visoko intenzivno \u0161portno zmogljivost. \u010ce \u017eelite izvedeti ve\u010d o tem dodatku, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin ni le za mi\u0161ice in mo\u010d. Kak\u0161ni so njegovi u\u010dinki na mo\u017egane, odpornost in splo\u0161no zdravje?<\/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\/11\/IMG_2993-1124x749.jpg\" alt=\"Beta-alanin za \u0161portnike\" class=\"wp-image-509526\" title=\"Beta-alanin za \u0161portnike\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"antioxidant-effects\">3. Ima antioksidativne u\u010dinke<\/h3>\n\n\n\n<p>Beta-alanin sam po sebi nima antioksidativnih u\u010dinkov, ima pa jih karnozin, ki nastane iz njega. Tako lahko poi\u0161\u010de in <strong>nevtralizira proste radikale, ki lahko po\u0161kodujejo telesne celice.<\/strong> Poleg tega se lahko ve\u017ee na bakrove in cinkove ione. S tem prepre\u010duje njihovo kopi\u010denje, ki bi lahko povzro\u010dilo po\u0161kodbe celic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omeniti je treba tudi <strong>sposobnost karnozina proti glikaciji.<\/strong> To pomeni, da lahko prepre\u010di glikacijo, pri kateri se sladkorji ve\u017eejo na beljakovine in ma\u0161\u010dobe. To lahko negativno vpliva na te molekule. Glikacija je povezana tudi s staranjem in razvojem nekaterih bolezni, kot je ateroskleroza. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 10]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomemben antioksidant je tudi vitamin C. \u010ce \u017eelite izvedeti ve\u010d o njem, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/vitamin-c-podpira-tako-odpornost-kot-proizvodnjo-kolagena-kaksni-so-se-njegovi-ucinki-in-koliko-ga-je-treba-zauziti-dnevno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin C podpira odpornost in proizvodnjo kolagena. Kateri so njegovi drugi u\u010dinki in koliko ga je treba zau\u017eiti dnevno?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"health\">4. Prina\u0161a druge mo\u017ene u\u010dinke<\/h3>\n\n\n\n<p>Beta-alanin so preu\u010devali tudi na drugih podro\u010djih, povezanih z zdravjem. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>U\u010dinek proti staranju:<\/strong> Pomanjkanje karnozina v telesu je pogosto povezano z visoko starostjo. Pove\u010danje njegove ravni z beta-alaninom lahko tako <a href=\"https:\/\/gymbeam.si\/proti-staranju\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">upo\u010dasni proces staranja<\/a>. Verjetno deluje podobno kot antioksidant <a href=\"https:\/\/gymbeam.si\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">resveratrol<\/a>. Vendar natan\u010den mehanizem \u0161e ni jasen. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li><strong>Podpora zdravljenju Parkinsonove in Alzheimerjeve bolezni:<\/strong> Pove\u010danje ravni karnozina se lahko izka\u017ee za koristno tudi pri zdravljenju nevrodegenerativnih bolezni. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11-12]<\/mark><\/li>\n\n\n\n<li><strong>Zni\u017eanje krvnega sladkorja:<\/strong> Beta-alanin lahko pomaga tudi pri zni\u017eevanju glikemije in izbolj\u0161anju odpornosti na inzulin. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/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 \u017eelite izvedeti ve\u010d o tem, kako upo\u010dasniti staranje, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-ageing in zdravo staranje: Kako poskrbeti za svoje telo ter ohraniti zdravje in mladost?<\/strong><\/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=\"Kako_jemati_beta-alanin\"><\/span>Kako jemati beta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za najve\u010dji potencial beta-alanina ga je treba jemati dolgoro\u010dno in upo\u0161tevati priporo\u010deni odmerek. To vodi do <strong>povpre\u010dno 64% pove\u010danja ravni karnozina v mi\u0161icah.<\/strong> Vendar na to, za koliko se raven karnozina pove\u010da, vpliva tudi izhodi\u0161\u010dna koli\u010dina karnozina v mi\u0161icah in verjetno tudi sestava mi\u0161i\u010dne mase (dele\u017e hitrih in po\u010dasnih mi\u0161i\u010dnih vlaken). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beta-alanin je naravno prisoten predvsem v \u017eivalskih proizvodih. Zato se dodajanje te snovi pogosto priporo\u010da <a href=\"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegetarijancem<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" class=\"ek-link\">veganom<\/a> in drugim ljudem, ki imajo raje rastlinsko prehrano.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg\" alt=\"Pravilno odmerjanje beta-alanina\" class=\"wp-image-509543\" title=\"Pravilno odmerjanje beta-alanina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Priporo\u010deni odmerek beta-alanina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za podporo \u0161portne zmogljivosti se <strong>najpogosteje priporo\u010da odmerek 4-6 g beta-alanina na dan v obdobju 2-4 tednov.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>To koli\u010dino lahko razdelite v odmerke od <strong>0,8 do 1,6 g. <\/strong>Tako se izognete mravljin\u010denju, ki je stranski u\u010dinek ve\u010djih odmerkov beta-alanina.<\/li>\n\n\n\n<li>Ni treba, da ga jemljete hkrati s treningom. \u010cas jemanja ne vpliva na njegovo u\u010dinkovitost. <mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>Primerni so enokomponentni dodatki v obliki <a href=\"https:\/\/gymbeam.si\/beta-alanin-120-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablet<\/a> ali <a href=\"https:\/\/gymbeam.si\/beta-alanin-gymbeam.html\" class=\"ek-link\">topnega prahu<\/a>.<\/li>\n\n\n\n<li>Pogosto je vklju\u010den tudi v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proamino-390g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokislinske komplekse<\/a> in <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" class=\"ek-link\">predvadbene stimulanse<\/a>. Zato upo\u0161tevajte tudi te vire beta-alanina.<\/li>\n\n\n\n<li>Jemanje beta-alanina s kofeinom ali obrokom, ki vsebuje <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" class=\"ek-link\">ogljikove hidrate<\/a>, lahko pripomore k bolj\u0161i absorpciji. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/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\">Za koliko se bo pove\u010dala raven va\u0161ega karnozina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4-6 g beta-alanina, ki ga jemljete dva tedna, povzro\u010di povpre\u010dno pove\u010danje mi\u0161i\u010dnega karnozina za 20-30%.<\/li>\n\n\n\n<li>4-6 g beta-alanina, ki ga jemljete 4 tedne, povzro\u010di povpre\u010dno pove\u010danje mi\u0161i\u010dnega karnozina za 40-64%.<\/li>\n\n\n\n<li>4-6 g beta-alanina, ki ga jemljete 10 tednov, povzro\u010di povpre\u010dno pove\u010danje mi\u0161i\u010dnega karnozina do 80%.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po 10 tednih so zaloge karnozina obi\u010dajno nasi\u010dene, zato se nadaljuje jemanje z namenom vzdr\u017eevanja teh ravni. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda se spra\u0161ujete, zakaj <strong>ne morete karnozina dodajati takoj?<\/strong> Glede na \u0161tudije je za telo u\u010dinkovitej\u0161e, da sintetizira karnozin iz beta-alanina, kot da bi ga zau\u017eili samega. <mark class=\"has-inline-color has-orange-color\">[15]<\/mark><\/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 beta-alanin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za odlo\u017eitev mi\u0161i\u010dne utrujenosti:<\/strong> beta-alanin s sodo bikarbono.<\/li>\n\n\n\n<li><strong>Za izbolj\u0161ano zmogljivost:<\/strong> Beta-alanin s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/predvadbeni-stimulans-thor-fuel-vitargo-600-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbenim stimulansom<\/a>, ki vsebuje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin<\/a>, <a href=\"https:\/\/gymbeam.si\/arginine-a-k-g-gymbeam.html\" class=\"ek-link\">arginin<\/a>, <a href=\"https:\/\/gymbeam.si\/kofein-90-tabs-gymbeam.html\" class=\"ek-link\">kofein<\/a>, ali samostojno s temi snovmi. Dolgoro\u010dno pa tudi s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinom<\/a>, ki lahko okrepi u\u010dinek beta-alanina.<\/li>\n\n\n\n<li><strong>Za antioksidativni u\u010dinek:<\/strong> skupaj z <a href=\"https:\/\/gymbeam.si\/zeliscni-dodatki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinskimi izvle\u010dki<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamini\" class=\"ek-link\">vitamini<\/a> in <a href=\"https:\/\/gymbeam.si\/antioxidant-complex-gymbeam.html\" class=\"ek-link\">antioksidativnim kompleksom<\/a>.<\/li>\n\n\n\n<li><strong>Za u\u010dinek proti staranju:<\/strong> v kombinaciji z <a href=\"https:\/\/gymbeam.si\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">resveratrolom<\/a>, <a href=\"https:\/\/gymbeam.si\/koencim-q10-gymbeam.html\" class=\"ek-link\">koencimom Q10<\/a> ali <a href=\"https:\/\/gymbeam.si\/kvercetin-gymbeam.html\" class=\"ek-link\">kvercetinom<\/a> ali <a href=\"https:\/\/gymbeam.si\/anti-aging-complex-gymbeam.html\" class=\"ek-link\">kompleksom proti staranju<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>\u010ce vas zanimajo tudi koristi arginina za \u0161portnike, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arginin: U\u010dinki in odmerjanje za \u0161portno zmogljivost in zdravje<\/strong><\/a><strong>.<\/strong><\/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\">Komu lahko koristi jemanje beta-alanina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cenili ga bodo bodybuilderji, dvigovalci ute\u017ei, powerlifterji, crossfiterji in drugi \u0161portniki, ki se ukvarjajo s treningom za mo\u010d,<\/li>\n\n\n\n<li>teka\u010di, kolesarji, vesla\u010di, plavalci,<\/li>\n\n\n\n<li>igralci nogometa, hokeja, ko\u0161arke, ragbija in drugih ekipnih \u0161portov,<\/li>\n\n\n\n<li>igralci tenisa in drugih \u0161portov z loparji,<\/li>\n\n\n\n<li>osebe, ki trenirajo zelo intenzivno, na primer pri vadbi HIIT ali Les Mills.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Nezeleni_ucinki_beta-alanina\"><\/span>Ne\u017eeleni u\u010dinki beta-alanina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot \u017ee veste, je beta-alanin za telo naravna snov. Zato v normalnih odmerkih pri zdravih ljudeh nima negativnega vpliva na telesne funkcije in velja za popolnoma varnega. Edini znani ne\u017eeleni u\u010dinki beta-alanina so <strong>ob\u010dutki mravljin\u010denja ali srbenja,<\/strong> ki se najpogosteje pojavljajo na obrazu, vratu in rokah. Za nekatere je to prijeten pojav, ki da telesu dodaten zagon pred vadbo. Nekateri pa ta ob\u010dutek opisujejo kot neprijeten. Re\u0161itev za prepre\u010ditev tega ob\u010dutka je prehod na ni\u017eje odmerke (0,8-1,6 g) ve\u010dkrat na dan ali uporaba oblik beta-alanina s po\u010dasnim spro\u0161\u010danjem. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/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\">Zakaj beta-alanin povzro\u010da mravljin\u010denje?<\/h3>\n\n\n\n<p>Razlog za ob\u010dutek srbenja, mravljin\u010denja ali parestezije po zau\u017eitju beta-alanina je preprost. <strong>Ta snov sodeluje z receptorji (MrgprD, GPCR) v ko\u017ei, kar lahko spro\u017ei aktivacijo senzori\u010dnih \u017eivcev.<\/strong> Posledica tega je mravljin\u010denje. Vendar je to popolnoma ne\u0161kodljiv in prehoden u\u010dinek, ki obi\u010dajno v kratkem \u010dasu izzveni in ni nevaren. Nekateri ljudje so v tem pogledu bolj ob\u010dutljivi kot drugi in lahko paraestezijo zaznavajo mo\u010dneje. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/11\/image00020-1124x750.jpeg\" alt=\"Ne\u017eeleni u\u010dinki beta-alanina\" class=\"wp-image-509559\" title=\"Ne\u017eeleni u\u010dinki beta-alanina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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>Beta-alanin je upravi\u010deno eden najbolj priljubljenih \u0161portnih dopolnil. Pomaga odlo\u017eiti utrujenost, podpira \u0161portno zmogljivost in ima ugodne u\u010dinke na zdravje. Uporabljajo ga lahko vsi, ki \u017eelijo narediti dodatno ponovitev, <strong>trenirati dlje z ve\u010djo intenzivnostjo, biti hitrej\u0161i od nasprotnika ali blesteti v CrossFitu.<\/strong> Beta-alanin je lahko manjkajo\u010di del\u010dek sestavljanke va\u0161e vrhunske zmogljivosti. Da bi izkoristili vse prednosti, pa je klju\u010dno, da upo\u0161tevate priporo\u010deni odmerek in ga jemljete vsaj 2 tedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se s pomo\u010djo na\u0161ega \u010dlanka nau\u010dili kaj novega in dragocenega? Ne pozabite ga deliti s svojimi prijatelji!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBeta Alanine\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>Beta-alanin je eden najbolj priljubljenih dodatkov, ki jih uporabljajo \u0161portniki. Uporablja se samostojno in kot del predvadbenih stimulansov. Kaj se skriva za njegovimi u\u010dinki in kak\u0161en je priporo\u010deni odmerek?<\/p>\n","protected":false},"author":129,"featured_media":509474,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6219,6507,7263,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-512659","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-aminokisline","9":"tag-prehranska-dopolnila","10":"tag-trening-za-moc","11":"tag-zdravje","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>Beta-alanin izbolj\u0161a na\u0161o telesno zmogljivost. 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