{"id":513451,"date":"2024-01-12T16:13:06","date_gmt":"2024-01-12T15:13:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=513451"},"modified":"2025-11-10T16:14:02","modified_gmt":"2025-11-10T15:14:02","slug":"beta-alanin-i-njegova-uporaba-u-sportu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/beta-alanin-i-njegova-uporaba-u-sportu\/","title":{"rendered":"Beta-alanin pobolj\u0161ava atletske performanse. Kako ga uzimati i izbje\u0107i trnce?"},"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\/beta-alanin-i-njegova-uporaba-u-sportu\/#Sto_je_beta-alanin\" title=\"\u0160to je beta-alanin?\">\u0160to 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.hr\/blog\/beta-alanin-i-njegova-uporaba-u-sportu\/#Kako_beta-alanin_djeluje\" title=\"Kako beta-alanin djeluje?\">Kako beta-alanin djeluje?<\/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\/beta-alanin-i-njegova-uporaba-u-sportu\/#Koje_ucinke_ima_beta-alanin\" title=\"Koje u\u010dinke ima beta-alanin?\">Koje 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.hr\/blog\/beta-alanin-i-njegova-uporaba-u-sportu\/#Kako_uzimati_beta-alanin\" title=\"Kako uzimati beta-alanin?\">Kako uzimati 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.hr\/blog\/beta-alanin-i-njegova-uporaba-u-sportu\/#Nuspojave_beta-alanina\" title=\"Nuspojave beta-alanina\">Nuspojave 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.hr\/blog\/beta-alanin-i-njegova-uporaba-u-sportu\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pitate li se koji vam dodatak mo\u017ee pomo\u0107i da izvu\u010dete vi\u0161e ponavljanja iz vje\u017ebi i trenirate dulje uz sveukupno ve\u0107i intenzitet? Ako je tako, do\u0161li ste na pravo mjesto. Dana\u0161nji \u010dlanak otkrit \u0107e vam <strong>sve \u0161to trebate znati o beta-alaninu.<\/strong> Taj iznimno popularni dodatak \u010desto je uklju\u010den u komplekse prije vje\u017ebanja zbog svojih svojstava, ali tako\u0111er nudi niz prednosti sam po sebi za sporta\u0161e snage i izdr\u017eljivosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste ikad uzimali<strong> pre-workout<\/strong> i odjednom osjetili <strong>trnce<\/strong> po cijelom tijelu, mo\u017eda ste se upla\u0161ili da je to neka vrsta alergijske reakcije. To je, me\u0111utim, bila popratna i bezopasna manifestacija beta-alanina. Za neke je to neugodno, a druge napumpa za trening. Me\u0111utim, beta-alanin sam po sebi nije 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\">U ovom \u0107ete \u010dlanku \u010ditati o u\u010dinku beta-alanina u ovim specifi\u010dnim podru\u010djima:<\/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=\"#odgada-misicni-umor\" style=\"border-radius:0px\">Odga\u0111a mi\u0161i\u0107ni umor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportska-izvedba\" style=\"border-radius:0px\">Sportske performanse<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#antioksidativno-djelovanje\" style=\"border-radius:0px\">Antioksidativno djelovanje<\/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=\"#zdravlje\" style=\"border-radius:0px\">Zdravlje<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_beta-alanin\"><\/span>\u0160to je beta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beta-alanin<\/a> neesencijalna je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">aminokiselina<\/a>. Stoga se ne mora nu\u017eno unositi prehranom, za razliku od esencijalnih aminokiselina. Me\u0111utim, ima niz prednosti za vas. Sama sinteza odvija se u jetri, a ujedno se dobiva prehranom, na primjer, iz mesa ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ribe<\/a>. Za razliku od drugih aminokiselina, ne stvara proteine u tijelu. U kombinaciji s histidinom, <strong>beta-alanin proizvodi<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-karnozin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>karnozin<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>koji je uklju\u010den u odr\u017eavanje acidobazne ravnote\u017ee<\/strong> va\u0161eg tijela. To je stanje u kojem imate odgovaraju\u0107u razinu koncentracije kiselina i baza u tijelu, \u0161to je tako\u0111er poznato kao pH. Tako mo\u017ee smanjiti razinu kiseljenja mi\u0161i\u0107a vezanjem na vodikove ione H+, koji nastaju zajedno s mlije\u010dnom kiselinom tijekom intenzivne sportske aktivnosti. Bez dovoljne koli\u010dine beta-alanina, bilo bi nemogu\u0107e da se formira karnozin.<mark class=\"has-inline-color has-orange-color\"> <span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kakvu funkciju imaju druge aminokiseline u tijelu, mo\u017eete sve saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Aminokiseline: klasifikacija, funkcije u tijelu, u\u010dinak na sportsku izvedbu i najbolji izvori.<\/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.hr\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg\" alt=\"Koji su u\u010dinci beta-alanina?\" class=\"wp-image-509492\" title=\"Koji su u\u010dinci 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_beta-alanin_djeluje\"><\/span>Kako beta-alanin djeluje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Funkcija <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beta-alanina<\/a> prete\u017eno se temelji na \u010dinjenici da proizvodi proteinski pufer karnozin. On se zatim pohranjuje u mozgu, probavnom traktu, srcu i mi\u0161i\u0107ima. Karnozin je prvenstveno odgovoran za odr\u017eavanje acidobazne ravnote\u017ee ili pH u tim organima. Pozitivni u\u010dinci na odga\u0111anje umora tako\u0111er su se pokazali kod sudionika koji su imali zadatak odraditi 2000 m na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spravi za veslanje<\/a>. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, njegovi su u\u010dinci najvi\u0161e prou\u010davani u mi\u0161i\u0107nom tkivu, kojem poma\u017ee u za\u0161titi od kiseljenja. To je zbog njegove <strong>sposobnosti da ve\u017ee vodikove ione H+, koji se stvaraju zajedno s mlije\u010dnom kiselinom (laktatom)<\/strong> tijekom vje\u017ebanja visokog intenziteta. Kad karnozin potom ne uspije razgraditi vodikove ione H+ tijekom sporta, mogli biste osjetiti ja\u010de peckanje u mi\u0161i\u0107ima, kao i iznenadni umor. Tad nemate drugog izbora nego usporiti ili potpuno stati. S druge strane, kad imate dovoljne razine karnozina, to mo\u017ee rezultirati odgo\u0111enim umorom mi\u0161i\u0107a, <strong>pobolj\u0161anom sposobno\u0161\u0107u da se nosite sa zahtjevnim treningom i produljenim atletskim performansama.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dostatne razine te tvari stoga su jedan od ograni\u010davaju\u0107ih \u010dimbenika za aktivnost visokog intenziteta.<\/strong> Beta-alanin, za razliku od histidina, ima razmjerno male rezerve u tijelu. Zato je dostupnost beta-alanina iz prehrane i dodataka prehrani neophodna za dovoljnu proizvodnju karnozina.<mark class=\"has-inline-color has-orange-color\"> <span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\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=\"Koje_ucinke_ima_beta-alanin\"><\/span>Koje u\u010dinke ima beta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"odgada-misicni-umor\">1. Odga\u0111a mi\u0161i\u0107ni umor<\/h3>\n\n\n\n<p>Prilikom bavljenja sportom visokog intenziteta mi\u0161i\u0107i se prije ili kasnije umore. Odjednom gubite poriv i snagu da napravite sljede\u0107e ponavljanje ili da poletite u brzi sprint nakon lopte ili paka. <strong>Umor mi\u0161i\u0107a uvelike je posljedica nakupljanja metabolita kao \u0161to je<\/strong> <strong>mlije\u010dna kiselina zajedno s vodikovim ionima H+<\/strong>. Te tvari zatim mogu oslabiti napredovanje mi\u0161i\u0107ne kontrakcije, skupljanje snage i cjelokupnu mi\u0161i\u0107nu funkciju. Zbog toga vi\u0161e ne mo\u017eete izvesti jo\u0161 jedno kvalitetno ponavljanje vje\u017ebe ili usporavate tr\u010danje. Taj negativni u\u010dinak najvi\u0161e se osje\u0107a tijekom treninga visokog intenziteta kao \u0161to su HIIT, sprint ili crossfit WOD (trening dana). <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako imate dovoljne koli\u010dine karnozina u mi\u0161i\u0107ima, mi\u0161i\u0107ni umor mo\u017ee nastupiti ne\u0161to kasnije. To je zato \u0161to karnozin <strong>upija vodikove ione,<\/strong> \u0161to smanjuje kiseljenje mi\u0161i\u0107a. Tad mogu nastaviti u\u010dinkovito funkcionirati, \u0161to ima <strong>u\u010dinak odga\u0111anja umora i odr\u017eavanja intenziteta vje\u017ebanja.<\/strong> <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A kako mo\u017eete pove\u0107ati proizvodnju karnozina?<\/strong> U tu svrhu, u\u010dinkovito je pove\u0107ati unos beta-alanina, koji se zatim spaja s histidinom u obliku karnozina. <strong>Prema istra\u017eivanjima, nadopuna beta-alanina dovela je do prosje\u010dnog pove\u0107anja razine karnozina od 64 %.<\/strong> <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/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 mo\u017ee produljiti sportske performanse<\/h4>\n\n\n\n<p>Studije na sporta\u0161ima istra\u017eivale su mo\u017ee li beta-alanin produ\u017eiti vrijeme do iscrpljenosti (TTE). U tom pogledu, imao je <strong>najve\u0107i u\u010dinak za vje\u017ebe u trajanju do 270 sekundi,<\/strong> posebno u zavr\u0161noj fazi, koja je klju\u010dna, primjerice, tijekom tr\u010danja ili biciklisti\u010dkih utrka.<\/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>Nadopuna beta-alanina tijekom 4 tjedna <strong>dovela je do 13 % pove\u0107anja u\u010dinkovitosti biciklizma.<\/strong> Nakon 10 tjedana, dodatnih 3,2 % pove\u0107anja. Pove\u0107anje u\u010dinkovitosti u toj studiji povezano je s pove\u0107anjem zaliha karnozina. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/li>\n\n\n\n<li>Pozitivni u\u010dinci na odga\u0111anje umora tako\u0111er su se pokazali kod sudionika koji su imali zadatak napraviti 2000 m na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spravi za veslanje<\/a>. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/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>Jo\u0161 jedan dodatak koji vam mo\u017ee pomo\u0107i da odgodite umor tijekom vje\u017ebanja uklju\u010duje BCAA-ove. Saznajte vi\u0161e o njima u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bcaa-i-njihov-ucinak-na-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA: kako utje\u010du na rast mi\u0161i\u0107a, sportsku izvedbu i kako ih dozirati?<\/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\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg\" alt=\"Beta-alanin pospje\u0161uje sportsku izvedbu\" 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=\"sportska-izvedba\">2. Sportske performanse<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i beta-alaninu, mo\u017eete trenirati du\u017ee, ali i kvalitetnije. Me\u0111utim, najve\u0107i u\u010dinak mo\u017ee se uo\u010diti kod <strong>aktivnosti visokog intenziteta koje traju 60 \u2013 240 sekundi.<\/strong> To uklju\u010duje kra\u0107e dionice <strong>tr\u010danja, plivanja ili veslanja.<\/strong> No, tako\u0111er mo\u017ee prona\u0107i svoje mjesto u sportovima koje karakteriziraju kratka razdoblja vje\u017ebi snage ili vje\u017ebi visokog intenziteta, kao \u0161to su <b>bodybuilding, dizanje utega, powerlifting, CrossFit ili HIIT.<\/b> Mogu ga uzimati i nogometa\u0161i, ko\u0161arka\u0161i i drugi timski sportovi koji su puni kratkih, ali izazovnih me\u010deva. Ali prema istra\u017eivanjima, sporta\u0161i izdr\u017eljivosti tako\u0111er mogu imati koristi od beta-alanina. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/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>Pozitivan u\u010dinak beta-alanina uo\u010den je i kod vje\u017ebanja u trajanju do 25 minuta. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/li>\n\n\n\n<li>Me\u0111utim, mo\u017ee se pokazati korisnim i za <strong>druge sporta\u0161e.<\/strong> U usporedbi s placebom, rekreativni trka\u010di imali su bolje rezultate na 10 km nakon 23 dana uzimanja 5 g beta-alanina dnevno. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/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 tako\u0111er podr\u017eava sportske peformanse visokog intenziteta. Ako \u017eelite saznati vi\u0161e o tom dodatku, pro\u010ditajte na\u0161 \u010dlanak <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin nije samo za mi\u0161i\u0107e i snagu. Koji su njegovi u\u010dinci na mozak, imunitet i cjelokupno zdravlje?<\/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.hr\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1124x749.jpg\" alt=\"Beta-alanin za sporta\u0161e\" class=\"wp-image-509526\" title=\"Beta-alanin za sporta\u0161e\" 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=\"antioksidativno-djelovanje\">3. Antioksidativno djelovanje<\/h3>\n\n\n\n<p>Sam beta-alanin nema antioksidativno djelovanje, ali ima ga karnozin koji se iz njega stvara. Tako mo\u017ee <strong>tra\u017eiti i neutralizirati slobodne radikale<\/strong> koji bi mogli o\u0161tetiti tjelesne stanice. Osim toga, mo\u017ee se vezati za ione bakra i cinka. Time se sprje\u010dava njihovo nakupljanje, koje bi moglo dovesti do o\u0161te\u0107enja stanica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er vrijedi spomenuti <strong>antiglikacijsku sposobnost karnozina.<\/strong> To zna\u010di da mo\u017ee sprije\u010diti glikaciju, \u0161to je proces u kojem se \u0161e\u0107eri ve\u017eu za proteine i masti. To zatim mo\u017ee imati negativan u\u010dinak na te molekule. Glikacija je tako\u0111er povezana sa starenjem i razvojem odre\u0111enih bolesti kao \u0161to je ateroskleroza. <mark 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>Drugi je va\u017ean antioksidant vitamin C. Ako \u017eelite saznati vi\u0161e o njemu, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin C pospje\u0161uje imunitet i proizvodnju kolagena. Koji su njegovi ostali u\u010dinci i koliko ga trebate uzimati 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=\"zdravlje\">4. Ostali mogu\u0107i u\u010dinci<\/h3>\n\n\n\n<p>Beta-alanin tako\u0111er se prou\u010dava u drugim podru\u010djima povezanim sa zdravljem.<\/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\u010dinak protiv starenja:<\/strong> Nedostatak karnozina u tijelu \u010desto se povezuje s poodmaklom staro\u0161\u0107u. Pove\u0107anje njegove razine putem beta-alanina stoga mo\u017ee dovesti do <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protiv-starenja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">usporavanja procesa starenja<\/a>. Vjerojatno djeluje sli\u010dno kao antioksidant <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">resveratrol<\/a>. Me\u0111utim, to\u010dan mehanizam jo\u0161 nije jasan. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/li>\n\n\n\n<li><strong>Pospje\u0161enje lije\u010denja Parkinsonove i Alzheimerove bolesti:<\/strong> Pove\u0107anje razine karnozina tako\u0111er se mo\u017ee pokazati korisnim kao dio lije\u010denja neurodegenerativnih bolesti. <mark class=\"has-inline-color has-orange-color\">[11-12]<\/mark><\/li>\n\n\n\n<li><strong>Sni\u017eavanje \u0161e\u0107era u krvi:<\/strong> Beta-alanin tako\u0111er mo\u017ee pomo\u0107i u sni\u017eavanju glikemije i pobolj\u0161anju otpornosti na inzulin. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/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>Ako \u017eelite saznati vi\u0161e o tome kako usporiti starenje, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Anti-ageing i zdravo starenje: kako se brinuti za svoje tijelo i o\u010duvati zdravlje i mladolikost?<\/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_uzimati_beta-alanin\"><\/span>Kako uzimati beta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za maksimalni potencijal beta-alanina, treba ga uzimati dugoro\u010dno i pridr\u017eavati se preporu\u010dene doze. To<strong> dovodi do prosje\u010dnog pove\u0107anja razine karnozina u mi\u0161i\u0107ima od 64 %.<\/strong> Me\u0111utim, koliko \u0107e se va\u0161e razine karnozina pove\u0107ati, tako\u0111er ovisi o osnovnoj koli\u010dini karnozina u va\u0161im mi\u0161i\u0107ima, a vjerojatno i o sastavu va\u0161e mi\u0161i\u0107ne mase (udio brzih i sporih mi\u0161i\u0107nih vlakana). <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/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 prirodno se nalazi uglavnom u \u017eivotinjskim proizvodima. Stoga se nadoknada te tvari \u010desto preporu\u010duje za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vegetarijance<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vegane<\/strong><\/a> i druge osobe koje preferiraju biljnu prehranu.<\/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.hr\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg\" alt=\"Pravilno doziranje beta-alanina\" class=\"wp-image-509543\" title=\"Pravilno doziranje 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\">Preporu\u010dena doza beta-alanina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kako bi se pospje\u0161ile sportske performanse, naj\u010de\u0161\u0107e se preporu\u010duje doza od <strong>4 do 6 g beta-alanina dnevno tijekom 2 \u2013 4 tjedna<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/li>\n\n\n\n<li>Mo\u017eete podijeliti tu koli\u010dinu u doze od <strong>0,8 do 1,6 g.<\/strong> Time se izbjegavaju trnci koji su nuspojava ve\u0107ih doza beta-alanina.<\/li>\n\n\n\n<li>Nije potrebno uzimati ga zajedno s treningom. Vrijeme uzimanja ne utje\u010de na njegovu u\u010dinkovitost. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/li>\n\n\n\n<li>Prikladni su jednokomponentni dodaci u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tableta<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">topljivog praha<\/a>.<\/li>\n\n\n\n<li>Tako\u0111er se obi\u010dno uklju\u010duje u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proamino-390-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplekse aminokiselina<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workoute<\/a>. Stoga, uzmite u obzir beta-alanin iz tih izvora.<\/li>\n\n\n\n<li>Uzimanje beta-alanina s kofeinom ili obrokom koji sadr\u017ei <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)\">proteine<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljikohidrate<\/a>, mogu pomo\u0107i u poticanju apsorpcije. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/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 \u0107e vam se pove\u0107ati razina karnozina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 \u2013 6 g beta-alanina koji se uzima tijekom 2 tjedna dovodi do prosje\u010dnog pove\u0107anja mi\u0161i\u0107nog karnozina od 20 do 30 %<\/li>\n\n\n\n<li>4 \u2013 6 g beta-alanina koji se uzima tijekom 4 tjedna dovodi do prosje\u010dnog pove\u0107anja mi\u0161i\u0107nog karnozina od 40 do 64 %<\/li>\n\n\n\n<li>4 \u2013 6 g beta-alanina koji se uzima tijekom 10 tjedana dovodi do prosje\u010dnog pove\u0107anja mi\u0161i\u0107nog 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>Nakon 10 tjedana, rezerve karnozina obi\u010dno su zasi\u0107ene i nastavlja se s tretmanom odr\u017eavanja. <mark 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>Mo\u017eda se pitate za\u0161to <strong>ne mo\u017eete<\/strong> <strong>nadopuniti karnozin odmah?<\/strong> Prema istra\u017eivanjima, za tijelo je u\u010dinkovitije sintetizirati karnozin iz beta-alanina nego ga unijeti samog za sebe. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/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 \u010dime mo\u017eete kombinirati beta-alanin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Odga\u0111anje mi\u0161i\u0107nog umora:<\/strong> beta-alanin sa sodom bikarbonom.<\/li>\n\n\n\n<li><strong>Pobolj\u0161ane performanse:<\/strong> beta-alanin sa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-fuel-vitargo-600-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workoutima<\/a>&nbsp;koja sadr\u017ee <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin<\/a>,&nbsp;<a aria-label=\"arginin (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a> ili sam s tim tvarima. Dugoro\u010dno zatim s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinom<\/a>, koji mo\u017ee poja\u010dati u\u010dinak beta-alanina.<\/li>\n\n\n\n<li><strong>Antioksidativni u\u010dinci:<\/strong> zajedno s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/biljni-suplementi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biljnim ekstraktima<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitaminima<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kompleks-antioksidanata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">antioksidativnim kompleksom<\/a>.<\/li>\n\n\n\n<li><strong>U\u010dinak protiv starenja: <\/strong>u kombinaciji s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">resveratrolom<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/koenzim-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> koenzimom Q10 <\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvercetinom <\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/anti-aging-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kompleksom protiv starenja<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Ako vas tako\u0111er zanimaju dobrobiti arginina za sporta\u0161e, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Arginin: u\u010dinci i doziranje za sportske performanse i zdravlje.<\/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\">Tko mo\u017ee imati koristi od uzimanja beta-alanin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bodybuilderi, diza\u010di utega, powerlifteri, crossfiteri i drugi sporta\u0161i snage<\/li>\n\n\n\n<li>trka\u010di, biciklisti, vesla\u010di, pliva\u010di<\/li>\n\n\n\n<li>igra\u010di nogometa, hokeja, ko\u0161arke, ragbija i drugih timskih sportova<\/li>\n\n\n\n<li>tenisa\u010di i igra\u010di drugih sportova s reketom<\/li>\n\n\n\n<li>osobe koje treniraju visokim intenzitetom, na primjer kod HIIT-a ili satova 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=\"Nuspojave_beta-alanina\"><\/span>Nuspojave beta-alanina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to ve\u0107 znate, beta-alanin prirodna je tvar za tijelo. Dakle, u normalnim dozama kod zdravih ljudi nema negativan u\u010dinak na tjelesne funkcije i smatra se potpuno sigurnim. Jedine poznate nuspojave beta-alanina uklju\u010duju<strong> trnce ili svrbe\u017e, <\/strong>koji se naj\u010de\u0161\u0107e javljaju na licu, vratu i rukama. Za neke ta manifestacija mo\u017ee biti prava stvar koja daje tijelu pozitivan osje\u0107aj da ga pokrene prije treninga. Me\u0111utim, neki opisuju te osje\u0107aje kao neugodne. Tad je rje\u0161enje prije\u0107i na manje doze <strong>(0,8 \u2013 1,6 g) nekoliko puta<\/strong> <strong>dnevno<\/strong> ili uzimati oblike beta-alanina sa sporim otpu\u0161tanjem. <mark 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\">Za\u0161to beta-alanin uzrokuje trnce?<\/h3>\n\n\n\n<p>Razlog za\u0161to osje\u0107amo svrbe\u017e, trnce ili paresteziju nakon uzimanja beta-alanina je jednostavan. Ta tvar<strong> stupa u interakciju s receptorima (MrgprD, GPCR) u ko\u017ei, \u0161to mo\u017ee potaknuti aktivaciju osjetilnih \u017eivaca.<\/strong> To zatim rezultira trncima. Me\u0111utim, radi se o potpuno bezopasnom i prolaznom u\u010dinku koji obi\u010dno prolazi u kratkom vremenu i nije opasan. Neki su ljudi u tom pogledu osjetljiviji od drugih i mogu intenzivnije percipirati paresteziju. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/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.hr\/blog\/wp-content\/uploads\/2023\/11\/image00020-1124x750.jpeg\" alt=\"Nuspojave beta-alanina\" class=\"wp-image-509559\" title=\"Nuspojave 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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beta-alanin opravdano je jedan od najpopularnijih sportskih dodataka prehrani. Mo\u017ee pomo\u0107i odgoditi umor, pospje\u0161iti sportske performanse i ima korisne u\u010dinke na zdravlje. Mo\u017ee ga uzimati svatko tko \u017eeli napraviti dodatno ponavljanje,<strong> trenirati du\u017ee s ve\u0107im intenzitetom, biti br\u017ei od protivnika<\/strong> ili zablistati na natjecanjima u CrossFitu. Beta-alanin mo\u017ee biti dio koji nedostaje u slagalici va\u0161eg vrhunskog u\u010dinka. Me\u0111utim, kako biste iskoristili sve prednosti, klju\u010dno je pridr\u017eavati se preporu\u010dene doze i uzimati ga najmanje 2 tjedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo i vrijedno iz na\u0161eg \u010dlanka? Ne zaboravite ga 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\/stimulansi-prije-treninga-1\" 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.hr\/beta-alanin\" 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 jedan je od najpopularnijih dodataka prehrani koje uzimaju sporta\u0161i. Upotrebljava se samostalno i kao dio sredstava prije treninga. \u0160to se krije iza njegovih u\u010dinaka i koja je preporu\u010dena doza?<\/p>\n","protected":false},"author":129,"featured_media":509463,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6212,6500,7256,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-513451","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-aminokiseline-hr","9":"tag-dodaci-prehrani-hr","10":"tag-trening-snage-hr","11":"tag-zdravlje-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>Beta-alanin pobolj\u0161ava atletske performanse. 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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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