{"id":535097,"date":"2024-03-29T13:48:33","date_gmt":"2024-03-29T12:48:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=535097"},"modified":"2025-09-26T13:43:06","modified_gmt":"2025-09-26T11:43:06","slug":"l-citrulin-i-sve-sto-trebate-znati-o-njemu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/","title":{"rendered":"Citrulin mo\u017ee pomo\u0107i u pove\u0107anju snage i odgoditi umor. Koje su njegove druge prednosti?"},"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\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/#Sto_je_citrulin\" title=\"\u0160to je citrulin?\">\u0160to je citrulin?<\/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\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/#Kako_citrulin_djeluje\" title=\"Kako citrulin djeluje?\">Kako citrulin 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\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/#Koji_su_ucinci_citrulina\" title=\"Koji su u\u010dinci citrulina?\">Koji su u\u010dinci citrulina?<\/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\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/#Kako_uzimati_citrulin\" title=\"Kako uzimati citrulin?\">Kako uzimati citrulin?<\/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\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/#Tko_moze_imati_najvise_koristi_od_citrulina\" title=\"Tko mo\u017ee imati najvi\u0161e koristi od citrulina?\">Tko mo\u017ee imati najvi\u0161e koristi od citrulina?<\/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\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/#Nuspojave_citrulina\" title=\"Nuspojave citrulina\">Nuspojave citrulina<\/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\/l-citrulin-i-sve-sto-trebate-znati-o-njemu\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Citrulin nije toliko poznat u sportskoj prehrani kao protein ili kreatin, ali svakako zaslu\u017euje pa\u017enju. Osobito je popularan kod sporta\u0161a snage koji ga uzimaju <strong>prije treninga s ciljem pumpanja mi\u0161i\u0107a.<\/strong> Me\u0111utim, oni to ne rade samo kako bi izgledali ve\u0107i i zato \u0161to \u017eude za zadivljenim pogledima ostalih posjetitelja teretane. Zahvaljuju\u0107i pumpanju mi\u0161i\u0107a, doti\u010dno \u0107e podru\u010dje biti dobro prokrvljeno, \u0161to \u0107e se pretvoriti u <strong>pobolj\u0161ane performanse snage.<\/strong> Ali u\u010dinci citrulina tu ni pribli\u017eno nisu gotovi. Zapravo, on nudi niz prednosti za sporta\u0161e koji se bave snagom i izdr\u017eljivo\u0161\u0107u, a ima i zanimljive zdravstvene dobrobiti, koje \u0107ete otkriti danas.<\/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\">U ovom \u0107ete \u010dlanku \u010ditati o u\u010dincima citrulina na ova specifi\u010dna podru\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportska-izvedba\" style=\"border-radius:0px\">SPORTSKE PERFORMANSE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rast-mi\u0161i\u0107a\" style=\"border-radius:0px\">RAST MI\u0160I\u0106A<\/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\" style=\"border-radius:0px\">REGENERACIJA<\/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-srca\" style=\"border-radius:0px\">ZDRAVLJE SRCA<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#seksualno-zdravlje-mu\u0161karaca\" style=\"border-radius:0px\">SEKSUALNO ZDRAVLJE MU\u0160KARACA<\/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_citrulin\"><\/span>\u0160to je citrulin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Citrulin<\/a> je <strong>neesencijalna aminokiselina<\/strong> koju tijelo mo\u017ee napraviti samo. U tijelu se proizvodi kao posrednik iz aminokiseline <a href=\"https:\/\/gymbeam.hr\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noopener\">ornitina<\/a> i karbamoil fosfat kao dio ciklusa ureje. Istovremeno, prirodno ga unosite iz odre\u0111ene hrane ili dodataka prehrani. Za razliku od drugih aminokiselina koje poznajete iz sportske prehrane, citrulin<strong> se ne upotrebljava u tijelu kao gra\u0111evni blok za rast ili regeneraciju mi\u0161i\u0107a<\/strong> i drugih tkiva. Me\u0111utim, ima sasvim drugu funkciju koja je jednako va\u017ena za sporta\u0161e. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljiva je \u010dinjenica o citrulinu to \u0161to je naziv izveden iz latinske rije\u010di <em>citrullus vulgaris<\/em>, \u0161to se prevodi kao lubenica. Tvar je prvi put izolirana iz lubenice 1914.&nbsp;godine. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[7]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju druge aminokiseline i \u017eelite saznati vi\u0161e o njihovim u\u010dincima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Aminokiseline: klasifikacija, funkcije u tijelu, u\u010dinak na sportsku izvedbu i najbolji izvori.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_03-1124x843.jpg\" alt=\"\u0160to je citrulin?\" class=\"wp-image-528222\" title=\"\u0160to je citrulin?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_citrulin_djeluje\"><\/span>Kako citrulin djeluje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/citrulin-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Citrulin<\/a>&nbsp;sudjeluje u dva klju\u010dna procesa u tijelu. Prvi je gore spomenuti <strong>ciklus uree.<\/strong> To se uglavnom odvija u jetri i <strong>va\u017eno je za uklanjanje toksi\u010dnog amonijaka iz tijela<\/strong> i njegovu pretvorbu u manje toksi\u010dnu ureu, koja se zatim izlu\u010duje urinom. Osim citrulina, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ornitin<\/a>&nbsp;i arginin tako\u0111er su uklju\u010deni u taj proces detoksikacije. Tako je citrulin uklju\u010den u procese vezane uz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-i-ciscenje-organizma-sto-je-to-i-kako-prirodno-detoksicirati-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prirodnu detoksikaciju<\/a> tijela. <mark class=\"has-inline-color has-orange-color\"><sup>[1, 3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi proces, koji \u0107e vi\u0161e zanimati sporta\u0161e, <strong>proizvodnja je du\u0161ikovog oksida (NO).<\/strong> Citrulin se mo\u017ee pretvoriti u <strong>aminokiselinu<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>arginin<\/strong><\/a>&nbsp;u tijelu. Iz toga se zatim stvara du\u0161ikov oksid, koji ima u\u010dinak <strong>\u0161irenja krvnih \u017eila<\/strong> <strong>(vazodilatacija).<\/strong> To omogu\u0107uje bolji protok krvi u tkivima, \u0161to rezultira <strong>ve\u0107im pumpanjem mi\u0161i\u0107a<\/strong>. To omogu\u0107uje da vi\u0161e kisika i drugih hranjivih tvari dopre do mi\u0161i\u0107a, a tako\u0111er rezultira u\u010dinkovitijim uklanjanjem otpadnih proizvoda energetskog metabolizma. Sve to mo\u017ee dovesti do bolje sportske izvedbe.<\/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=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg\" alt=\"Koja je razlika izme\u0111u citrulina i arginina?\" class=\"wp-image-528238\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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\">Koja je razlika izme\u0111u citrulina i arginina?<\/h3>\n\n\n\n<p>Mo\u017eda ste odmah pomislili za\u0161to uzimati citrulin kad mo\u017eete uzeti samo arginin, koji proizvodi du\u0161ikov oksid. Me\u0111utim, nezgodno je to \u0161to <strong>va\u0161e tijelo ne mo\u017ee iskoristiti uneseni arginin jednako u\u010dinkovito kao citrulin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad uzimate arginin, on se najprije mora metabolizirati u crijevima i jetri. To mo\u017ee smanjiti njegovu koli\u010dinu u krvi, koja je tad dostupna za stvaranje du\u0161ikovog oksida. Nasuprot tome, ve\u0107ina unesenog citrulina ide ravno u krv, gdje se upotrebljava za pretvorbu u arginin. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eiva\u010di su tako\u0111er usporedili pove\u0107ava li L-arginin ili L-citrulin u ve\u0107oj mjeri razinu arginina u tijelu. U ve\u0107ini istra\u017eivanja zaklju\u010dili su da je<strong> nadopuna L-citrulina doista u\u010dinkovitija u tom smislu. <\/strong>U kona\u010dnici, mo\u017ee proizvesti vi\u0161e NO, \u0161to tako\u0111er zna\u010di pove\u0107anu cirkulaciju mi\u0161i\u0107a<strong>. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, istra\u017eivanja tako\u0111er pokazuju da <strong>kombinacija obiju aminokiselina<\/strong> mo\u017ee dobro funkcionirati. Zbog toga brojni slo\u017eeni dodaci prehrani sadr\u017ee i L-citrulin i L-arginin. <sup><mark class=\"has-inline-color has-orange-color\">[2, 5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tako\u0111er \u017eelite saznati vi\u0161e o argininu, ne smijete propustiti 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\">Koja je razlika izme\u0111u L-citrulina i citrulina malata?<\/h3>\n\n\n\n<p>Citrulin se naj\u010de\u0161\u0107e nalazi u dodacima u obliku<strong> L-citrulina<\/strong> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/citrulin-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>L-citrulina malata<\/strong><\/a> <strong>(CM).<\/strong> U drugom slu\u010daju, aminokiselina L-citrulin tvori kompleks sa solju jabu\u010dne kiseline poznatom kao malat. Potonja je uklju\u010dena u Krebsov ciklus tijela, <strong>koji proizvodi ATP, osnovni izvor stani\u010dne energije<\/strong>. Slu\u017ei kao energetsko gorivo za mi\u0161i\u0107e, mozak i u osnovi cijelo tijelo. Tako ima sveobuhvatniji u\u010dinak na proizvodnju energije, zbog \u010dega se taj oblik \u010de\u0161\u0107e preporu\u010duje sporta\u0161ima. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span>&nbsp;<\/mark><\/sup><\/p>\n<\/div>\n<\/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=\"6454,63277,77062,6626,3807,65830,7185,51601,29307,42481\" ><\/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=\"Koji_su_ucinci_citrulina\"><\/span>Koji su u\u010dinci citrulina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i svojim svojstvima, citrulin utje\u010de na sportsku izvedbu, ali i na neka podru\u010dja va\u0161eg zdravlja.<\/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=\"sportska-izvedba\">1. Sportske performanse<\/h3>\n\n\n\n<p>Citrulin naj\u010de\u0161\u0107e tra\u017ee sporta\u0161i koji se nadaju boljim rezultatima u teretani, na stazi za tr\u010danje i tijekom duge biciklisti\u010dke etape. Kakve u\u010dinke znanost ka\u017ee da ima?<\/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>Poma\u017ee smanjiti umor:<\/strong> Tijekom intenzivne sportske aktivnosti tijelo proizvodi vi\u0161e amonijaka, \u0161to mo\u017ee pove\u0107ati proizvodnju laktata (mlije\u010dne kiseline) i uzrokovati umor mi\u0161i\u0107a. Nadopuna citrulina mo\u017ee pospje\u0161iti unos amonijaka, u kona\u010dnici <strong>odgoditi umor i produ\u017eiti sportsku izvedbu,<\/strong> prema nekim istra\u017eivanjima. Osim toga, malat mo\u017ee sprije\u010diti nakupljanje mlije\u010dne kiseline poma\u017eu\u0107i da se pretvori u energiju.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[6, 14]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Poti\u010de proizvodnju energije:<\/strong> To se posebno pokazalo kod CM-a. Zapravo, sadr\u017eani malat mo\u017ee pove\u0107ati proizvodnju ATP-a, osnovne jedinice stani\u010dne energije. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Mo\u017ee pobolj\u0161ati performanse snage:<\/strong> Istra\u017eivanja pokazuju da vam dodatak citrulina mo\u017ee pomo\u0107i u podno\u0161enju ve\u0107eg broja ponavljanja i ukupnog opsega treninga (ponavljanja \u00d7 serije \u00d7 optere\u0107enje). To je uglavnom zbog pobolj\u0161anog protoka krvi ili <strong>citrulinske pumpe.<\/strong> Doga\u0111a se zato \u0161to vi\u0161e kisika i hranjivih tvari, tj. goriva, dolazi do napumpanih mi\u0161i\u0107a kako bi vam pomogli da izvu\u010dete najvi\u0161e iz sebe.<\/li>\n\n\n\n<li><strong>Poma\u017ee vam da se nosite s treningom visokog intenziteta:<\/strong> Odga\u0111anjem umora i podr\u017eavanjem funkcije mi\u0161i\u0107a, tako\u0111er mo\u017ee pospje\u0161iti izvedbu visokog intenziteta kao \u0161to je sprintersko tr\u010danje, HIIT (intervalni trening visokog intenziteta) ili kratke vje\u017ebe dana u CrossFitu.<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[8]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li><strong>Mo\u017ee pobolj\u0161ati izdr\u017eljivost:<\/strong> U jednom istra\u017eivanju, na primjer, nadopuna citrulina dovela je do pobolj\u0161anog vremena na 4 km vo\u017enje na biciklisti\u010dkom trena\u017eeru. Sudionici su tako\u0111er izjavili da osje\u0107aju manji umor mi\u0161i\u0107a. Me\u0111utim, blagotvoran u\u010dinak citrulina jo\u0161 nije potvr\u0111en za dulje serije treninga. <mark class=\"has-inline-color has-orange-color\"><sup>[9\u201310]<\/sup><\/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>Nadopuna citrulina stoga se mo\u017ee isplatiti <strong>svakom sporta\u0161u koji trenira snagu pri visokom intenzitetu ili \u017eeli odgoditi umor mi\u0161i\u0107a.<\/strong> U slu\u010daju sporta\u0161a izdr\u017eljivosti, rezultati nisu sasvim jasni, ali fiziologija se odnosi na sve, tako da bi citrulin i u njihovom slu\u010daju mogao imati svoju ulogu.<\/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\">S \u010dime kombinirate citrulin kako biste pospje\u0161ili sportsku izvedbu?<\/h4>\n\n\n\n<p>Citrulin se tako\u0111er mo\u017ee kombinirati s drugim dodacima koji pridonose sportskoj izvedbi.<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreatin:<\/strong><\/a> Pospje\u0161uje oporavak ATP-a, koji je glavni izvor energije za rad mi\u0161i\u0107a. Zahvaljuju\u0107i tome, pove\u0107ava fizi\u010dku izvedbu tijekom intenzivnih treninga.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Arginin:<\/strong><\/a> Jo\u0161 jedan dodatak NO koji vam poma\u017ee napumpati mi\u0161i\u0107e i pripremiti ih za trening.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta-alanin:<\/strong><\/a> Stvara karnozin, koji poma\u017ee u regulaciji kiselosti mi\u0161i\u0107a tijekom treninga.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kofein:<\/strong><\/a> Pomo\u0107i \u0107e vam dobiti energiju prije vje\u017ebanja i odr\u017eati vas budnima i usredoto\u010denima.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kompleks prije vje\u017ebanja:<\/strong><\/a> Sadr\u017ei citrulin, arginin, beta-alanin i druge tvari koje poma\u017eu pripremiti tijelo za trening.<\/li>\n<\/ul>\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>Ako se pitate koji drugi dodaci prehrani mogu pobolj\u0161ati va\u0161u izvedbu, ne smijete propustiti \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osnovni dodaci prehrani za vje\u017ebanje i kako ih odabrati.<\/strong><\/a><\/li>\n\n\n\n<li>Sporta\u0161i izdr\u017eljivosti otkrit \u0107e sjajne informacije u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti. <\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"Koje su prednosti citrulina?\" class=\"wp-image-528256\" title=\"Koje su prednosti citrulina?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-mi\u0161i\u0107a\">2. Rast mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Iako citrulin ne gradi mi\u0161i\u0107e, ipak mo\u017ee pospje\u0161iti cijeli proces izgradnje aktivne tjelesne mase. Znanstvenici su otkrili da mo\u017ee <strong>aktivirati<\/strong> signalni put <strong>mTOR<\/strong>-a (Mammalian Target of Rapamycin), koji je na po\u010detku procesa povezanih s rastom stanica (rast mi\u0161i\u0107a i anaboli\u010dki doga\u0111aji) i <strong>stvaranjem mi\u0161i\u0107nih proteina MPS <\/strong>(sinteza mi\u0161i\u0107nih proteina). <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, citrulin mo\u017ee <strong>pospje\u0161iti upotrebu drugih aminokiselina,<\/strong> posebno leucina, izoleucina i valina (BCAA) tijekom vje\u017ebanja. To zauzvrat mo\u017ee pomo\u0107i u suzbijanju katabolizma (razgradnje mi\u0161i\u0107nog tkiva). Pozitivan u\u010dinak na za\u0161titu i rast mi\u0161i\u0107a vjerojatno je tako\u0111er posljedica<strong> pove\u0107anja razine hormona rasta,<\/strong> \u0161to je tako\u0111er primije\u0107eno kod uzimanja citrulina. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[11]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, utvr\u0111eno je da u energetski intenzivnim uvjetima (nedovoljan unos energije, velika potro\u0161nja energije), citrulin mo\u017ee <strong>preusmjeriti energiju u obliku ATP-a, koji se proizvodi u mitohondrijima, kako bi se upotrijebio za formiranje mi\u0161i\u0107a. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ne smijete zaboraviti jo\u0161 jedan \u010dimbenik koji mo\u017ee igrati zna\u010dajnu ulogu u izgradnji mi\u0161i\u0107ne mase. Kad trenirate dulje, ve\u0107im intenzitetom ili radite vi\u0161e ponavljanja s te\u0161kim utezima kao rezultat uzimanja citrulina, <strong>va\u0161i mi\u0161i\u0107i dobivaju ve\u0107i poticaj nego bez njega.<\/strong> Tijelo tad reagira na to optere\u0107enje adaptivnim procesima koji dovode do rasta mi\u0161i\u0107a. Time je ispunjeno <strong>na\u010delo progresivnog preoptere\u0107enja,<\/strong> koje je alfa i omega izgradnje mi\u0161i\u0107ne mase i pobolj\u0161anja u\u010dinkovitosti.<\/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\">S \u010dime mo\u017eete kombinirati citrulin za poticanje rasta mi\u0161i\u0107a?<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete pospje\u0161iti izgradnju aktivne mase drugim dodacima prehrani.<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteini:<\/strong><\/a> Koncentrirani izvor proteina koji poti\u010de rast, kao i za\u0161titu mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"EAA: (opens in a new tab)\">EAA:<\/a> <\/strong>Sadr\u017ee esencijalne aminokiseline koje va\u0161e tijelo ne mo\u017ee samo proizvesti. Upotrebljavaju se za formiranje mi\u0161i\u0107ne mase ili hormona.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaineri-ugljikohidrati\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gainer:<\/strong><\/a> Kompleks proteina i ugljikohidrata koji poma\u017ee pove\u0107ati unos energije i proteina.<\/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 poku\u0161avate dobiti mi\u0161i\u0107e i pitate se kako to potaknuti, onda ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (otvara se u novoj kartici)\"><strong>\u0160to jesti i kako vje\u017ebati kako biste napokon dobili mi\u0161i\u0107e?<\/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\/2024\/02\/1649178104016-1124x750.jpg\" alt=\"Citrulin i rast mi\u0161i\u0107a\" class=\"wp-image-528272\" title=\"Citrulin i rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneracija\">3. Regeneracija<\/h3>\n\n\n\n<p>Kvalitetan oporavak nakon vje\u017ebanja klju\u010dan je za rast mi\u0161i\u0107a, ali i za cjelokupnu regeneraciju tijela i pripremu za sljede\u0107i trening. Citrulin i tu mo\u017ee pomo\u0107i. Nije slu\u010dajno da ga mnogi ljudi vole uzimati nakon treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavni mehanizam tog efekta vjerojatno je u\u010dinak citrulina na <strong>uklanjanje amonijaka proizvedenog u tijelu tijekom treninga<\/strong>. Osim toga, bolji protok krvi u mi\u0161i\u0107e mo\u017ee pridonijeti <strong>u\u010dinkovitijem uklanjanju drugih otpadnih tvari koje nastaju tijekom rada mi\u0161i\u0107a.<\/strong> Isto tako, hranjive tvari potrebne za popravak o\u0161te\u0107enog tkiva poput mi\u0161i\u0107a ili ligamenata mogu bolje dospjeti do mi\u0161i\u0107a. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[13]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugo je istra\u017eivanje tako\u0111er otkrilo vezu izme\u0111u unosa citrulina i <strong>smanjenog odgo\u0111enog po\u010detka boli u mi\u0161i\u0107ima (DOMS) nakon vje\u017ebanja.<\/strong> Uzimanje 8 g citrulina malata prije treninga rezultiralo je s 40 % smanjenja bolnih nategnutih mi\u0161i\u0107a 24 i 48 sati nakon treninga. Autori istra\u017eivanja zaklju\u010duju da \u0107e sporta\u0161i koji treniraju visokim intenzitetom, pripremaju se za natjecanja ili imaju visok ukupni opseg treninga imati najvi\u0161e koristi od uzimanja citrulina malata. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[14]<\/span><\/sup><\/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, sporta\u0161i izdr\u017eljivosti tako\u0111er mogu imati koristi od tih u\u010dinaka. U jednom istra\u017eivanju, primjerice, trka\u010di su popili 500 ml soka od lubenice oboga\u0107enog citrulinom prije polumaratona. Nakon zavr\u0161etka dugotrajnog tr\u010danja, prijavili su smanjenje bolova u mi\u0161i\u0107ima u <strong>24 do 72 sata nakon dolaska na cilj.<\/strong>&nbsp;<sup><span style=\"color: #ff6600;\">[15]<\/span><\/sup><\/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\">S \u010dime mo\u017eete kombinirati citrulin kako biste pospje\u0161ili oporavak?<\/h4>\n\n\n\n<p>Nije samo citrulin ono \u0161to vam mo\u017ee pomo\u0107i da se br\u017ee oporavite nakon vje\u017ebanja.<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Syrov\u00e1tkov\u00fd protein: (opens in a new tab)\">Protein sirutke:<\/a><\/strong> Ima povoljnu zastupljenost aminokiselina koje su neophodne za po\u010detak procesa oporavka nakon treninga.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kompleksna-prehrana-zglobova\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kompleksna prehrana za zglobove:<\/strong><\/a> Obi\u010dno sadr\u017ei <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kondroitin-sulfat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kondroitin<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukozamin-sulfat-120-tableta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glukozamin<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/msm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MSM<\/a> i druge tvari koje poma\u017eu u njezi mi\u0161i\u0107no-ko\u0161tanog sustava.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Brzi ugljikohidrati:<\/a> <\/strong>Pomo\u0107i \u0107e obnoviti pohranjene razine ugljikohidratnog glikogena, koji \u0107e zatim biti dostupan kao izvor energije za sljede\u0107i trening.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e na\u010dina za poticanje oporavka 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<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\/2024\/02\/iStock-1356510492-1124x749.jpg\" alt=\"Citrulin i regeneracija\" class=\"wp-image-528288\" title=\"Citrulin i regeneracija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zdravlje-srca\">4. Zdravlje srca<\/h3>\n\n\n\n<p>Ne samo va\u0161i mi\u0161i\u0107i, nego i va\u0161e srce i krvne \u017eile imaju koristi od u\u010dinaka citrulina. To je uglavnom zbog njegove sposobnosti pretvaranja u du\u0161ikov oksid (NO). <strong>To je zato \u0161to je uklju\u010den u \u0161irenje krvnih \u017eila i poma\u017ee u odr\u017eavanju normalnog krvnog tlaka.<\/strong> Tako\u0111er igra ulogu u za\u0161titi krvnih \u017eila od talo\u017eenja aterosklerotskog plaka, \u0161to mo\u017ee dovesti do ateroskleroze (blokade krvnih \u017eila) i pove\u0107anog rizika od sr\u010danog udara. NO tako\u0111er poma\u017ee u odr\u017eavanju povr\u0161ine krvnih \u017eila glatkom, sprje\u010davaju\u0107i stvaranje tromba (krvnih ugru\u0161aka). Me\u0111utim, sposobnost tijela da stvara NO mo\u017ee opasti s godinama. Ni\u017ee razine te tvari tad su \u010dimbenik rizika za razvoj visokog krvnog tlaka (hipertenzije) i drugih bolesti srca i krvnih \u017eila. <mark class=\"has-inline-color has-orange-color\"><sup>[17\u201318]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga su istra\u017eiva\u010di po\u010deli istra\u017eivati mo\u017ee li dodatak citrulina pomo\u0107i u pove\u0107anju razine NO i pospje\u0161iti kardiovaskularnu funkciju. Kao rezultat toga, otkrili su da ta tvar doista mo\u017ee biti<strong> korisna za rad kardiovaskularnog sustava.<\/strong> Brojna istra\u017eivanja potvrdila su blagotvorne u\u010dinke na krvni tlak kod osoba s povi\u0161enim krvnim tlakom. Citrulin se \u010dak dokazao kao komplementarni tretman za zatajenje srca. <sup><mark class=\"has-inline-color has-orange-color\">[16\u201318]<\/mark><\/sup><\/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 citrulin za zdravo srce?<\/h3>\n\n\n\n<p>Postoje i drugi dodaci prehrani koji tako\u0111er blagotvorno djeluju na srce.<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 masne kiseline:<\/strong><\/a> Sadr\u017ee glavne omega-3 masne kiseline u obliku EPA-a (eikozapentaenske kiseline) i DHA-a (dokozaheksaenske kiseline), korisnih masti koje podr\u017eavaju zdravo srce.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D:<\/strong><\/a> Pospje\u0161uje pravilnu imunolo\u0161ku funkciju i op\u0107e zdravlje.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kompleks-antioksidanata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Antioksidativni kompleks:<\/strong><\/a> Kombinacija minerala, vitamina i prirodnih antioksidansa poput resveratrola, kvercetina ili kurkumina. Idealno za njegu srca i cjelokupnu vitalnost.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete tako\u0111er podr\u017eati svoje srce i op\u0107e zdravlje redovitom sportskom aktivno\u0161\u0107u. Kako biste saznali vi\u0161e o dobrobitima fizi\u010dke aktivnosti, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to se baviti sportom i vje\u017ebati? Ja\u010di imunitet, srce i 8 drugih razloga.<\/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=\"seksualno-zdravlje-mu\u0161karaca\">5. Seksualno zdravlje<\/h3>\n\n\n\n<p>Prema istra\u017eivanjima, citrulin je tako\u0111er <strong>koristan za mu\u0161ko seksualno zdravlje,<\/strong> posebno za erektilnu funkciju. Erekcija je popra\u0107ena \u0161irenjem krvnih \u017eila (vazodilatacijom) i njihovim opu\u0161tanjem, na \u0161to utje\u010de du\u0161ikov oksid koji se neizravno proizvodi iz citrulina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brojna istra\u017eivanja tako\u0111er su potvrdila pozitivne u\u010dinke. U jednom su sudionici uzimali 1,5 g L-citrulina dnevno tijekom 1 mjeseca. Na kraju istra\u017eivanja, 12 od 24 mu\u0161karca prijavilo je pobolj\u0161anje erektilne disfunkcije i ve\u0107e zadovoljstvo svojim seksualnim \u017eivotom. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[19]<\/span><\/sup><\/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\">S \u010dime mo\u017eete kombinirati citrulin za podr\u0161ku seksualnom zdravlju?<\/h4>\n\n\n\n<p>Mu\u0161karci tako\u0111er mogu pospje\u0161iti svoje seksualno zdravlje drugim dodacima prehrani.<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tribulus Terrestris:<\/strong><\/a> Ekstrakt koji se upotrebljava u njezi hormonalnog zdravlja i mi\u0161i\u0107ne mase.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daa-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>D-asparaginska kiselina&nbsp;(DAA):<\/strong><\/a> Aminokiselina uklju\u010dena u proizvodnju hormona rasta i testosterona.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/piskavica-gymbeam.html\"><strong>Piskavica:<\/strong><\/a> Biljni ekstrakt koji sadr\u017ei steroidne saponine koji se upotrebljavaju u njezi testosterona i libida.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/alphamale-testobooster-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>AlphaMale TestoBooster:<\/strong><\/a> Kompleks vitamina, minerala, adaptogena i biljnih ekstrakata osmi\u0161ljen za podr\u0161ku mu\u0161kom zdravlju.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ashwagandha:<\/strong><\/a> Jedan je od popularnijih adaptogena, a istra\u017eivanja pokazuju da tako\u0111er mo\u017ee pospje\u0161iti optimalnu hormonsku ravnote\u017eu.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maca-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Maca:<\/a><\/strong> Biljni ekstrakt koji je koristan za brigu o seksualnom zdravlju.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ginseng:<\/strong><\/a> Adaptogen koji je poznat po svojim blagotvornim u\u010dincima na seksualno zdravlje i vitalnost.<\/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 pitate koje druge tvari i nutrijenti mogu pomo\u0107i u odr\u017eavanju zdravlja mu\u0161karaca, otvorite na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mu\u0161karci i prehrana: najva\u017eniji vitamini i minerali za zdravlje, testosteron i performanse<\/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.hr\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg\" alt=\"Citrulin i erektilna funkcija\" class=\"wp-image-528306\" title=\"Citrulin i erektilna funkcija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Ostali u\u010dinci citrulina<\/h3>\n\n\n\n<p>Citrulin se tako\u0111er istra\u017euje u brojnim drugim podru\u010djima, kao \u0161to je <strong>njegov u\u010dinak na kognitivnu funkciju (pam\u0107enje i u\u010denje), metabolizam, regulaciju razine hormona inzulina<\/strong> i dijabetes tipa 2. Sli\u010dno tome, znanstvenici tako\u0111er promatraju njegove protuupalne u\u010dinke. <mark class=\"has-inline-color has-orange-color\"><sup>[1, 20]<\/sup><\/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\">Koje namirnice sadr\u017ei citrulin?<\/h3>\n\n\n\n<p>Obi\u010dno se aminokiseline nalaze u izvorima proteina kao \u0161to su meso, jaja ili mlije\u010dni proizvodi. Me\u0111utim, citrulin se tako\u0111er mo\u017ee na\u0107i u sasvim drugoj kategoriji namirnica, odnosno u povr\u0107u. <strong>Najbogatiji je izvor te aminokiseline lubenica<\/strong>, po kojoj je i dobila ime.<\/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>Lubenica sadr\u017ei otprilike 2,1 mg citrulina u 1 g mesa.&nbsp;<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[21]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Za unos <strong>10 g L-citrulina<\/strong> osoba bi trebala pojesti otprilike <strong>3 \u2013 5 kg lubenice. <\/strong><mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[6]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Drugi izvori su dinja ili cata, bundeva, krastavac ili tikvica.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lubenica kao me\u0111uobrok prije treninga bit \u0107e <strong>osvje\u017eenje s dodanom vrijedno\u0161\u0107u<\/strong> ljeti. Me\u0111utim, nitko ne mo\u017ee uspjeti pojesti 3 kg lubenice odjednom kako bi unio u\u010dinkovitu koli\u010dinu citrulina bez probavnih problema. \u0160tovi\u0161e, lubenica se sastoji od vi\u0161e od 90 % vode, tako da biste vjerojatno morali izmjenjivati svaki set vje\u017ebi s odlaskom na toalet. Zato je bolje kladiti se na dodatke prehrani.<\/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\/2024\/02\/iStock-1410793080-1124x749.jpg\" alt=\"Sadr\u017eaj citrulina u lubenici\" class=\"wp-image-528322\" title=\"Sadr\u017eaj citrulina u lubenici\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-2048x1365.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=\"Kako_uzimati_citrulin\"><\/span>Kako uzimati citrulin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preporu\u010dena doza citrulina varira <strong>ovisno o svrsi za koju ga uzimate.<\/strong> Tako\u0111er ovisi o tome uzimate li L-citrulin ili citrulin malat, kojih morate uzimati vi\u0161e kako biste osigurali odgovaraju\u0107i unos citrulina. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/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 potporu kardiovaskularnom i seksualnom zdravlju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uzimajte <strong>2 g L-citrulina 3 puta dnevno za ukupno 6 mg dnevno.<\/strong><\/li>\n\n\n\n<li>Uz citrulin malat, pove\u0107ajte dozu na <strong>3,5 g kako biste postigli dnevni unos od 10,5 g.<\/strong><\/li>\n\n\n\n<li>Mo\u017eete ga uzimati s hranom, ali nije nu\u017eno.<\/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 potporu sportskoj izvedbi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uzmite <strong>3,5 \u2013 4,5 g L-citrulina jedan sat prije vje\u017ebanja.<\/strong><\/li>\n\n\n\n<li>Za<strong> citrulin malat, pove\u0107ajte dozu na 6 \u2013 8 g.<\/strong><\/li>\n\n\n\n<li>U danima kada ne vje\u017ebate mo\u017eete podijeliti istu koli\u010dinu u manje doze.<\/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.hr\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1124x750.jpg\" alt=\"Preporu\u010deno doziranje citrulina\" class=\"wp-image-528340\" title=\"Preporu\u010deno doziranje citrulina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dodaci prehrani koji sadr\u017ee citrulin<\/h3>\n\n\n\n<p>Citrulin mo\u017eete uzimati u obliku samog L-citrulina ili citrulina malata. Mo\u017eete birati izme\u0111u oblika <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/citrulin-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kapsule<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">topljivog praha<\/a> koji jednostavno dodate u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sejkri\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shaker<\/a> i pomije\u0161ate s vodom, mo\u017eda s <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-alaninom<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginin-a-k-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">argininom<\/a>&nbsp;i drugim sredstvima prije vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog svojih u\u010dinaka, citrulin je tako\u0111er klju\u010dni sastojak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kompleksa prije treninga<\/strong><\/a><strong> i <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/no-suplementi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dodataka NO<\/strong><\/a> kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuepump-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FuePump<\/a>, u kojem se kombinira s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginin-a-k-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">argininom<\/a> ili ekstraktom cikle za maksimalno pumpanje mi\u0161i\u0107a. Sastojci u tim proizvodima osmi\u0161ljeni su kako bi najbolje pripremili va\u0161e mi\u0161i\u0107e za sve nadolaze\u0107e sportske izvedbe.<\/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\">Kakvog je citrulin okusa?<\/h3>\n\n\n\n<p>\u010cisti L-citrulin nema specifi\u010dan okus. Me\u0111utim, u slu\u010daju <strong>citrulina malata,<\/strong> o\u010dekujte da ima <strong>blago kiselkasti okus<\/strong>, koji podsje\u0107a na citruse ili drugo vo\u0107e. To je zbog sadr\u017eaja jabu\u010dne kiseline ili malata.<\/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=\"Tko_moze_imati_najvise_koristi_od_citrulina\"><\/span>Tko mo\u017ee imati najvi\u0161e koristi od citrulina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zbog svog djelovanja citrulin je prikladan za sporta\u0161e iz raznih disciplina. Pogodan je za sporta\u0161e snage (bodybuildere, diza\u010de utega, powerliftere), kojima \u0107e <strong>pomo\u0107i u upravljanju ve\u0107im brojem ponavljanja zahvaljuju\u0107i boljoj opskrbi mi\u0161i\u0107a koji rade hranjivim tvarima i kisikom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017ee biti jednako koristan za sprintere, sporta\u0161e borila\u010dke sportova, ljubitelje HIIT-a ili crosfittere <strong>jer \u0107e im omogu\u0107iti da intenzivno daju sve od sebe u svakom intervalu.<\/strong> Da ne zaboravimo trka\u010de, bicikliste i druge sporta\u0161e izdr\u017eljivosti kojima mo\u017ee pomo\u0107i da odgode umor i treniraju du\u017ee.<\/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\/2024\/02\/IMG_3880-1124x749.jpeg\" alt=\"Ima li citrulin bilo kakve \u0161tetne u\u010dinke?\" class=\"wp-image-528356\" title=\"Ima li citrulin bilo kakve \u0161tetne u\u010dinke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-2048x1365.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=\"Nuspojave_citrulina\"><\/span>Nuspojave citrulina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste zdravi i uzimate citrulin prema preporuci, <strong>ne morate se brinuti o nuspojavama.<\/strong> To je sigurna tvar koja je svojstvena va\u0161em tijelu, ali ako dobivate lije\u010denje, na primjer, za visoki krvni tlak ili uzimate lijekove za srce, trebate se posavjetovati sa svojim lije\u010dnikom o prikladnosti citrulina. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[22]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko<\/strong> <strong>je previ\u0161e citrulina,<\/strong> mo\u017eda se pitate? Ne smije se pretjerati, ali je sigurnost citrulina potvr\u0111ena istra\u017eivanjima s dnevnom dozom do 15 g. Me\u0111utim, dovoljno je ako se dr\u017eite gore navedene doze.<\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrulin je jedan od onih dodataka koji se isplati uzimati ako \u017eelite <strong>pobolj\u0161ati svoju sportsku izvedbu.<\/strong> Pumpa va\u0161e mi\u0161i\u0107e, koji \u0107e biti bolje opskrbljeni kisikom i hranjivim tvarima, a istovremeno se brine za uklanjanje otpadnih tvari. To se mo\u017ee vidjeti u pobolj\u0161anoj izvedbi u teretani, kao i u ve\u0107oj <strong>regeneraciji.<\/strong> Tako\u0111er mo\u017ee biti koristan za rad srca, krvnih \u017eila i seksualno zdravlje mu\u0161karaca. Me\u0111utim, uvijek biste trebali uzeti u obzir svoj cjelokupni stil \u017eivota i ne oslanjati se samo na citrulin.<\/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 zanimljivo iz ovog \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\/aminokiseline\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Citrulin je popularan dodatak me\u0111u sporta\u0161ima snage. Me\u0111utim, njegovi u\u010dinci ne\u0107e koristiti samo njima. Taj dodatak mo\u017ee pomo\u0107i u sportskoj izvedbi, oporavku, a ima i zdravstvene prednosti. U ovom \u0107ete \u010dlanku prona\u0107i informacije o citrulinu i njegovoj pravilnoj nadopuni.<\/p>\n","protected":false},"author":129,"featured_media":528184,"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],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-535097","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":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Citrulin mo\u017ee pomo\u0107i u pove\u0107anju snage i odgoditi umor. 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