{"id":635380,"date":"2024-10-14T19:01:47","date_gmt":"2024-10-14T17:01:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=635380"},"modified":"2025-11-10T16:50:03","modified_gmt":"2025-11-10T15:50:03","slug":"iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/","title":{"rendered":"Taurin pobolj\u0161ava sportsku izvedbu i oporavak. Koje druge zdravstvene u\u010dinke ima?"},"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\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#Sto_je_taurin\" title=\"\u0160to je taurin?\">\u0160to je taurin?<\/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\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#Treba_li_zdrava_osoba_pratiti_unos_taurina\" title=\"Treba li zdrava osoba pratiti unos taurina?\">Treba li zdrava osoba pratiti unos taurina?<\/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\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#Koje_zdravstvene_dobrobiti_ima_taurin\" title=\"Koje zdravstvene dobrobiti ima taurin?\">Koje zdravstvene dobrobiti ima taurin?<\/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\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#Mozete_li_imati_manjak_taurina\" title=\"Mo\u017eete li imati manjak taurina?\">Mo\u017eete li imati manjak taurina?<\/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\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#U_kojim_se_namirnicama_moze_naci_taurin\" title=\"U kojim se namirnicama mo\u017ee na\u0107i taurin?\">U kojim se namirnicama mo\u017ee na\u0107i taurin?<\/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\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#Kako_uzimati_taurin\" title=\"Kako uzimati taurin?\">Kako uzimati taurin?<\/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\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#Moze_li_taurin_imati_nuspojave\" title=\"Mo\u017ee li taurin imati nuspojave?\">Mo\u017ee li taurin imati nuspojave?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/iznimni-ucinci-taurina-na-sportase-za-koje-sigurno-niste-znali\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eda ste upoznati s taurinom uglavnom iz sredstava prije vje\u017ebanja i energetskih napitaka. Ta neupadljiva aminokiselina poznata je po svojim ergogenim svojstvima, \u0161to zna\u010di da se upotrebljava za ja\u010danje fizi\u010dke i mentalne u\u010dinkovitosti. Pogledajmo zajedno kako mo\u017ee utjecati na va\u0161u sportsku izvedbu, kao i na va\u0161u koncentraciju, te tko je u opasnosti od njenog manjka.<\/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\u010dinku taurina na sljede\u0107e:<\/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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportska-izvedba\" style=\"border-radius:0px\">Sportska izvedba<\/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 is-style-fill\"><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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\">Kardiovaskularno zdravlje<\/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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#probava\" style=\"border-radius:0px\">Probava<\/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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#funkcija-zivcanog-sustava\" style=\"border-radius:0px\">\u017div\u010dani sustav<\/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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#ucinak-na-kognitivne-funkcije\" style=\"border-radius:0px\">Kognitivne funkcije<\/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_taurin\"><\/span>\u0160to je taurin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b><strong>Taurin <\/strong><\/b>je <a href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>aminokiselina<\/strong><\/b><\/a> koja se obi\u010dno nalazi u ljudskom tijelu. Me\u0111utim, za razliku od drugih poznatih aminokiselina, ne sudjeluje u <b><strong>proteosintezi, <\/strong><\/b>ili formiranju tjelesnih proteina kao \u0161to su mi\u0161i\u0107ni proteini. Ali stoga je bitnija u drugim procesima. Na primjer, stanicama je potrebna za<b><strong> proizvodnju energije<\/strong><\/b>, a postoje i drugi razlozi za\u0161to je obilno zastupljena u mo\u0107nim organima kao \u0161to su <b><strong>srce, \u017eiv\u010dani sustav <\/strong><\/b>ili <b><strong>mi\u0161i\u0107i.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova aminokiselina <b><strong> uvjetno je esencijalna.<\/strong><\/b> To zna\u010di, prije svega, da je va\u0161e tijelo mo\u017ee <strong>stvarati <\/strong><b><strong>samo<\/strong><\/b> pod odre\u0111enim uvjetima. Korisno je znati da je zdrava osoba ima u prakti\u010dki <b><strong>dovoljnoj koli\u010dini <\/strong><\/b>u normalnim okolnostima<b><strong>.<\/strong><\/b> Za\u0161to se onda uop\u0107e mu\u010diti s tim? Zato \u0161to se na tu samoproizvodnju ne mo\u017eemo sto posto osloniti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/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\/09\/rs_mare_radosavljevic_112023_16uu-1124x749.jpg\" alt=\"\u0160to je taurin?\" class=\"wp-image-614039\" title=\"\u0160to je taurin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/rs_mare_radosavljevic_112023_16uu-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/rs_mare_radosavljevic_112023_16uu-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/rs_mare_radosavljevic_112023_16uu.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treba_li_zdrava_osoba_pratiti_unos_taurina\"><\/span>Treba li zdrava osoba pratiti unos taurina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, tijelo zdrave osobe samo proizvodi dovoljno taurina da pokrije svoje potrebe. Nastaje iz aminokiseline cisteina, a nalazi se u mozgu, srcu i mnogim drugim dijelovima tijela. Osim toga, nalazi se i u uobi\u010dajenim namirnicama <b><strong> \u017eivotinjskog porijekla koje<\/strong><\/b> su dio <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">razumne, uravnote\u017eene prehrane<\/a>. Dakle, prosje\u010dna osoba prakti\u010dki ne treba voditi ra\u010duna o svom unosu taurina. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/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>U nekim okolnostima, me\u0111utim, vlastita proizvodnja taurina u tijelu nije dovoljna. To se doga\u0111a kad je tijelo pod <b><strong>pretjeranim stresom,<\/strong><\/b> na <b><strong>primjer<\/strong><\/b> <b><strong>u vrijeme bolesti, <\/strong><\/b>ali i tijekom <b><strong>naporne fizi\u010dke aktivnosti.<\/strong><\/b> <b><strong>Sporta\u0161i <\/strong><\/b>i<b><strong> aktivni ljudi <\/strong><\/b>mogu biti upravo oni kojima mo\u017eda nedostaje taurina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dno tome, osobe koje imaju blago pove\u0107ane potrebe za taurinom, a ne konzumiraju taurin u svojoj prehrani, tako\u0111er mogu biti izlo\u017eene riziku od blagog nedostatka. To su naj\u010de\u0161\u0107e osobe koje izbjegavaju <b><strong>namirnice \u017eivotinjskog porijekla, <\/strong><\/b>tj. <b><strong>vegetarijanci<\/strong><\/b> i <b><strong>vegani.<\/strong><\/b><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"Tko bi trebao pratiti unos taurina?\" class=\"wp-image-614055\" title=\"Tko bi trebao pratiti unos taurina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_07-092023_21-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_07-092023_21-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_07-092023_21-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_07-092023_21-2048x1536.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=\"Koje_zdravstvene_dobrobiti_ima_taurin\"><\/span>Koje zdravstvene dobrobiti ima taurin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Pospje\u0161uje sportske performanse<\/h3>\n\n\n\n<p>Taurin je ve\u0107ini vas prvenstveno poznat kao tvar koja mo\u017ee <b><strong>pobolj\u0161ati <\/strong><\/b>i <b><strong>pojednostavniti sportsku<\/strong><\/b> <b><strong>izvedbu.<\/strong><\/b> Tako\u0111er je poznat kao <b><strong>ergogeno sredstvo, <\/strong><\/b>\u0161to uklju\u010duje tvari koje pospje\u0161uju fizi\u010dku, kao i mentalnu aktivnost na razli\u010dite na\u010dine. To je i razlog za\u0161to \u0107ete ga naj\u010de\u0161\u0107e susresti u raznim <a href=\"https:\/\/gymbeam.hr\/anabolizeri-i-stimulansi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sredstvima prije treninga<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/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>U\u010dinak taurina jo\u0161 nije u potpunosti istra\u017een, ali studije pokazuju da je prili\u010dno svestran i da mo\u017ee djelovati putem vi\u0161e mehanizama. Koji su neki od njih?<\/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>Mo\u017ee utjecati na <b><strong>metabolizam masti <\/strong><\/b>poticanjem njihove<b><strong> oksidacije.<\/strong><\/b> Tijekom vje\u017ebanja stoga \u0107e pomo\u0107i s njihovom <b> <strong>upotrebom kao izvora energije.<\/strong><\/b><\/li>\n\n\n\n<li>Poma\u017ee kod aktivnosti <b><strong>kalcijevih kanala <\/strong><\/b>i odr\u017eavanja ravnote\u017ee iona unutar mi\u0161i\u0107nih stanica. To je va\u017eno za <b><strong>kontrakciju (kontrakciju) <\/strong><\/b>i <b><strong>relaksaciju (opu\u0161tanje)<\/strong><\/b> <b><strong>mi\u0161i\u0107a, \u0161to<\/strong><\/b> osigurava <b><strong>kretanje <\/strong><\/b>samog tijela. <sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup><\/li>\n\n\n\n<li>Taurin je va\u017ean za <b><strong>formiranje ATP-a <\/strong><\/b>u stanicama. To je molekula koja je osnovna energetska valuta va\u0161eg tijela i upotrebljava se za kretanje, razmi\u0161ljanje i druge aktivnosti.<\/li>\n\n\n\n<li>Sveukupno, pospje\u0161uje <b><strong>energetski metabolizam u mitohondrijima, <\/strong><\/b>koji su prakti\u010dki elektrane va\u0161ih stanica.<\/li>\n\n\n\n<li>Uglavnom se nalazi u mitohondrijima <b><strong>sporokontrahiraju\u0107ih mi\u0161i\u0107nih vlakana, onih <\/strong><\/b>koja su najvi\u0161e uklju\u010dena u kretanje tijekom <b><strong>aktivnosti izdr\u017eljivosti.<\/strong><\/b><\/li>\n\n\n\n<li>Tako\u0111er poma\u017ee u za\u0161titi mitohondrija od \u0161tetnih u\u010dinaka <b><strong>oksidativnog stresa, <\/strong><\/b>brinu\u0107i se tako za <b><strong>neprekidnu proizvodnju energije.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\">[2,16]<\/mark><\/sup><\/li>\n<\/ul>\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\">Kako mo\u017ee utjecati na u\u010dinkovitost?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poma\u017ee <b><strong>u upotrebi masti kao izvora energije <\/strong><\/b>tijekom fizi\u010dke aktivnosti.<\/li>\n\n\n\n<li>U isto vrijeme poti\u010de<b><strong> \u0161tednju glikogena<\/strong><\/b> (pohranu ugljikohidrata u mi\u0161i\u0107ima).<\/li>\n\n\n\n<li>Pobolj\u0161ava kvalitetu izvedbe <b><strong>pojednostavljuju\u0107i proizvodnju energije u stanicama<\/strong><\/b> tijekom aktivnosti, \u0161to mo\u017ee rezultirati ve\u0107om brzinom ili intenzitetom.<\/li>\n\n\n\n<li>U\u010dinak je posebno o\u010dit kod <b><strong>aktivnosti visokog intenziteta <\/strong><\/b>(HIIT, CrossFit, kru\u017eni trening itd.) i<b><strong> sportova izdr\u017eljivosti <\/strong><\/b> (tr\u010danje, vo\u017enja bicikla, plivanje itd.). <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"42313,6418,7185,88630,63277,258,3807,77062,42481,28082\" ><\/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<h3 class=\"wp-block-heading\" id=\"regeneracija\">2. Poma\u017ee u regeneraciji<\/h3>\n\n\n\n<p>Taurin izravno poma\u017ee sportskoj izvedbi, ali je tako\u0111er dobro poznat i njegov blagotvoran u\u010dinak na <b><strong>oporavak mi\u0161i\u0107a<\/strong><\/b>. Tad su bolje pripremljeni za daljnje aktivnosti. Dokazano je da mo\u017ee pomo\u0107i <b><strong>smanjiti o\u0161te\u0107enje mi\u0161i\u0107a, upalu mi\u0161i\u0107a<\/strong><\/b>, kao i <b><strong>ubrzati ukupni oporavak.<\/strong><\/b> Pomo\u0107u kojih se procesa to doga\u0111a? <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/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>Mo\u017ee djelovati kao <b><strong>antioksidant<\/strong><\/b>, poma\u017eu\u0107i u za\u0161titi mi\u0161i\u0107a od oksidativnog stresa koji napada i o\u0161te\u0107uje njihove stanice. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>U nekim istra\u017eivanjima pokazano je da nakon njegova uzimanja tijelo ima ni\u017ee razine pokazatelja <b><strong>o\u0161te\u0107enja mi\u0161i\u0107a, <\/strong><\/b>kao \u0161to je <b><strong>kreatin kinaza.<\/strong><\/b>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[5,13]<\/mark><\/sup><\/li>\n\n\n\n<li>Tako\u0111er mo\u017ee pomo\u0107i <b><strong>u smanjenju upale u mi\u0161i\u0107ima, <\/strong><\/b>\u010dime se ubrzava njihov oporavak nakon vje\u017ebanja.<\/li>\n<\/ul>\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\">\u0160to to zna\u010di u stvarnosti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee pomo\u0107i u <b><strong>br\u017eem oporavku <\/strong><\/b>nakon fizi\u010dke aktivnosti.<\/li>\n\n\n\n<li>Tako\u0111er se pokazalo da <b><strong>smanjuje mi\u0161i\u0107ni umor <\/strong><\/b>i <b><strong>bol <\/strong><\/b>(DOMS).<\/li>\n\n\n\n<li>To mo\u017ee omogu\u0107iti <b><strong>bolje sportske rezultate <\/strong><\/b>jer su oporavljeni mi\u0161i\u0107i sna\u017eniji. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><mark><\/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 se pitate \u0161to vam jo\u0161 mo\u017ee pomo\u0107i u oporavku nakon sporta, pogledajte na\u0161 \u010dlanak <strong>10 savjeta kako najbolje oporaviti tijelo nakon treninga.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/09\/sk_viktoria_vajdova_042023_20.jpeg\" alt=\"U\u010dinak taurina na oporavak\" class=\"wp-image-614073\" title=\"U\u010dinak taurina na oporavak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_viktoria_vajdova_042023_20.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_viktoria_vajdova_042023_20-400x267.jpeg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularno-zdravlje\">3. Neophodan je za zdravlje srca i krvnih \u017eila<\/h3>\n\n\n\n<p>Taurin je korisna tvar za mi\u0161i\u0107e koji se brinu za kretanje tijela, ali i za <b><strong>&nbsp;sr\u010dani mi\u0161i\u0107.<\/strong><\/b> Uz djelovanje na krvne \u017eile, poma\u017ee u brizi za cjelokupno <b><strong>stanje kardiovaskularnog sustava.<\/strong><\/b> Kao \u0161to je bio slu\u010daj s mi\u0161i\u0107ima, taurin djeluje na nekoliko na\u010dina 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>Uklju\u010den je u aktivnost kalcijevih kanala, zahvaljuju\u0107i kojima se sr\u010dani mi\u0161i\u0107 mo\u017ee u\u010dinkovito <b><strong>kontrahirati<\/strong><\/b>.<\/li>\n\n\n\n<li>Mo\u017ee dovesti do pove\u0107anih razina <b><strong>du\u0161ikovog oksida (NO)<\/strong><\/b> \u2013 tvari koja poma\u017ee pro\u0161iriti krvne \u017eile, \u010dime se brine o va\u0161em krvnom tlaku na zdrav na\u010din. Zbog toga je jedan od takozvanih <a href=\"https:\/\/gymbeam.hr\/no-suplementi\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">NO dodataka prehrani<\/a>.<\/li>\n\n\n\n<li>Mo\u017ee imati <b><strong>antioksidativne u\u010dinke.<\/strong><\/b><\/li>\n\n\n\n<li>Tako\u0111er poma\u017ee u odr\u017eavanju <b><strong>ravnote\u017ee elektrolita<\/strong><\/b> u va\u0161em tijelu, pridonose\u0107i tako odr\u017eavanju normalne razine<b><strong> krvnog tlaka<\/strong><\/b>.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017ee djelovati na sni\u017eavanje razine <b><strong>kolesterola <\/strong><\/b>i<b><strong> triacilglicerola<\/strong><\/b>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/li>\n<\/ul>\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\">Kako mo\u017ee utjecati na zdravlje i rad srca?<\/h4>\n\n\n\n<p>Zahvaljuju\u0107i ovim svojstvima, taurin mo\u017ee poslu\u017eiti kao dio slagalice u <b><strong>prevenciji kardiovaskularnih bolesti, <\/strong><\/b>ne samo u prevenciji prethodno spomenutog visokog <b><strong>krvnog tlaka, <\/strong><\/b>nego tako\u0111er, na primjer, u prevenciji <b><strong>ateroskleroze <\/strong><\/b>(otvrdnu\u0107a arterija). Naravno, <b><strong>raznolika <\/strong><\/b>i <b><strong>uravnote\u017eena prehrana<\/strong><\/b> u kombinaciji sa zdravom<b><strong> tjelovje\u017ebom <\/strong><\/b>va\u017ena je u prevenciji, ali taurin mo\u017ee biti zanimljiv dodatak<strong>. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/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>Njegov u\u010dinak na srce tako\u0111er se mo\u017ee odraziti na va\u0161u <b><strong>sportsku izvedbu.<\/strong><\/b> I ovdje, kao i kod skeletnih mi\u0161i\u0107a, igra ulogu u <b><strong>ukupnom radu srca<\/strong><\/b>. Sna\u017enije srce mo\u017ee raditi br\u017ee i <b><strong>nositi se s ve\u0107im<\/strong><\/b> i<b><strong> intenzivnijim optere\u0107enjima.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/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\/09\/cz_kamila_pavlickova_082022_01-1-1124x749.png\" alt=\"U\u010dinci taurina na srce\" class=\"wp-image-614089\" title=\"U\u010dinci taurina na srce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_kamila_pavlickova_082022_01-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_kamila_pavlickova_082022_01-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_kamila_pavlickova_082022_01-1-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_kamila_pavlickova_082022_01-1-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"probava\">4. Poma\u017ee u probavi<\/h3>\n\n\n\n<p>Taurin je vrlo svestran i igra va\u017enu ulogu u <b><strong>funkciji probavnog trakta<\/strong><\/b> ili \u010dak <b><strong>sastavu crijevnog mikrobioma.<\/strong><\/b> Prvo, va\u017ean je u stvaranju <b><strong>\u017eu\u010dnih kiselina.<\/strong><\/b> One su bitne kako bi va\u0161e tijelo moglo <b><strong>probavljati <\/strong><\/b>i <b><strong>upijati masti iz hrane.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, osim toga, mikroorganizmi u crijevima pretvaraju \u017eu\u010dne kiseline u sekundarne \u017eu\u010dne kiseline, koje imaju <b><strong>antimikrobni u\u010dinak.<\/strong><\/b> Time je krug upotpunjen jer tako zdrave bakterije osiguravaju da se<b><strong> \u0161tetne vrste mikroorganizama ne razmno\u017eavaju <\/strong><\/b>u probavnom traktu i uzrokuju probavne probleme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga se dovoljna koli\u010dina taurina u tijelu o\u010dituje i tako da tijelo <b><strong>u\u010dinkovito probavlja masti<\/strong><\/b> i <b><strong>pretvara ih u energiju.<\/strong><\/b> Bez \u017eu\u010dnih kiselina, masti bi pro\u0161le kroz probavni sustav nepromijenjene i uzrokovale probavne probleme kao \u0161to su plinovi ili proljev. Uz to se brine i za <b><strong>ravnote\u017eu crijevnih mikroorganizama.<\/strong><\/b> To je neophodno za va\u0161e zdravlje jer se zdrav sastav crijevne mikroflore ogleda u, primjerice, <b><strong>funkcionalnom imunitetu, dobrom mentalnom zdravlju <\/strong><\/b>ili <b><strong>apetitu<\/strong><\/b>, ili \u010dak u\u010dinkovitosti <b><strong>energetskog metabolizma.<\/strong><\/b><strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[9,12]<\/mark><\/sup><\/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=\"funkcija-zivcanog-sustava\">5. Pospje\u0161uje rad \u017eiv\u010danog sustava<\/h3>\n\n\n\n<p id=\"funkcia-nervoveho-systemu\">Mozak i \u017eiv\u010dani sustav tako\u0111er ne\u0107e izbje\u0107i u\u010dinke taurina. Naprotiv, u tim dijelovima ljudskog tijela ima dosta opse\u017ean u\u010dinak.<\/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>Ima ulogu u <b><strong>formiranju \u017eiv\u010danih stanica.<\/strong><\/b><\/li>\n\n\n\n<li>Tako\u0111er se pokazalo da <b><strong>ima i antioksidativne<\/strong><\/b> i <b><strong>protuupalne u\u010dinke<\/strong><\/b> te da \u0161titi \u017eiv\u010dano tkivo od o\u0161te\u0107enja.<\/li>\n\n\n\n<li>Uklju\u010den je u procese koji poma\u017eu sprije\u010diti <b><strong>smrt \u017eiv\u010danih stanica.<\/strong><\/b><\/li>\n\n\n\n<li>Uklju\u010den je u <b><strong>energetski metabolizam<\/strong><\/b> unutar \u017eiv\u010danih stanica.<\/li>\n\n\n\n<li>Djeluje kao neuroprijenosnik, \u0161to zna\u010di da je uklju\u010den u <b><strong>prijenos informacija<\/strong><\/b> izme\u0111u \u017eiv\u010danih stanica i drugih organa. <sup><mark class=\"has-inline-color has-orange-color\">[4,14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta kombinacija funkcija odra\u017eava se na cjelokupno stanje \u017eiv\u010danog sustava. Njegova glavna korist mogla bi biti <b><strong>za\u0161tita \u017eiv\u010danih stanica od o\u0161te\u0107enja.<\/strong><\/b> \u010cak se \u010dini da ima potencijal pomo\u0107i u terapiji ili prevenciji <b><strong>neurodegenerativnih bolesti <\/strong><\/b>kao \u0161to su Alzheimerova ili Parkinsonova bolest. <sup><mark class=\"has-inline-color has-orange-color\">[4,14]<\/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\" id=\"ucinak-na-kognitivne-funkcije\">6. Poma\u017ee pobolj\u0161ati pam\u0107enje, kao i koncentraciju<\/h3>\n\n\n\n<p>Izme\u0111u ostalog, u\u010dinak na \u017eiv\u010dani sustav vidljiv je u na\u010dinu na koji se razli\u010dite kognitivne funkcije \u2013 poput <b><strong>u\u010denja, koncentracije<\/strong><\/b> ili <b><strong>pam\u0107enja<\/strong><\/b> \u2013 dr\u017ee pod kontrolom. Neka su istra\u017eivanja pokazala da im nedostatak taurina \u0161teti, a dodatak taurina mo\u017ee ih pobolj\u0161ati. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/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>Te u\u010dinke posebno pokazuju istra\u017eivanja koja se bave prethodno spomenutim neurolo\u0161kim bolestima. Me\u0111utim, taj u\u010dinak tako\u0111er mo\u017ee biti koristan za zdrave ljude koji jednostavno \u017eele <b><strong>odr\u017eati svoje pam\u0107enje<\/strong><\/b> ili <b><strong>u\u010dinkovitost u\u010denja u dobrom stanju.<\/strong><\/b> U me\u0111uvremenu, pomo\u0107 pri koncentraciji ili u\u010denju mogli bi cijeniti oni koji su svakodnevno pod <b><strong>te\u0161kim <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>mentalnim optere\u0107enjem<\/strong><\/b><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nootropici se tako\u0111er upotrebljavaju za potporu kognitivnih funkcija. Za vi\u0161e informacija o nootropicima i njihovim u\u010dincima pogledajte na\u0161 \u010dlanak <strong>Nootropici: tvari za pobolj\u0161anje koncentracije i pam\u0107enja. Koji su najbolji? <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/09\/iStock-1585324337-1124x750.jpg\" alt=\"Utjecaj taurina na koncentraciju i pam\u0107enje\" class=\"wp-image-614105\" title=\"Utjecaj taurina na koncentraciju i pam\u0107enje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1585324337-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1585324337-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1585324337-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1585324337-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge zdravstvene prednosti taurina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tako\u0111er ima potencijal kao u\u010dinkovit sastojak koristan u <strong> pristupu<\/strong> <b><strong>protiv starenja.<\/strong><\/b>. Utje\u010du\u0107i na funkciju mozga, <strong>kardiovaskularnog sustava<\/strong> ili <strong>mi\u0161i\u0107no-ko\u0161tanog sustava,<\/strong> poma\u017ee u pobolj\u0161anju upravo onih podru\u010dja koja nastojite \u0161to vi\u0161e o\u010duvati na put do dugog i zdravog \u017eivota<strong>. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Zahvaljuju\u0107i svom <b><strong>protuupalnom <\/strong><\/b>i <b><strong>antioksidativnom djelovanju<\/strong><\/b>, tako\u0111er igra ulogu u aktivnosti<b><strong> imunolo\u0161kog sustava.<\/strong><\/b><\/li>\n\n\n\n<li>Tako\u0111er utje\u010de na<b><strong> zdravlje o\u010diju.<\/strong><\/b> Va\u017ena je komponenta mre\u017enice. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Tako\u0111er je uklju\u010den u pravilnu funkciju<b><strong> mu\u0161kog reproduktivnog sustava.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mozete_li_imati_manjak_taurina\"><\/span>Mo\u017eete li imati manjak taurina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 znate da prosje\u010dna osoba koja ima klasi\u010dnu raznoliku prehranu i nije pretjerano fizi\u010dki aktivna vjerojatno ne\u0107e imati manjak taurina. Me\u0111utim, ljudima s <b><strong>ve\u0107om fizi\u010dkom aktivno\u0161\u0107u <\/strong><\/b>ili <b><strong>ograni\u010denjima u prehrani <\/strong><\/b>mo\u017ee nedostajati. I premda se taj nedostatak ne mora o\u010ditovati u ozbiljnim akutnim problemima, mo\u017ee se odraziti u, na primjer, <b><strong>sklonosti odre\u0111enim bolestima<\/strong><\/b> ili<b><strong> smanjenim sportskim rezultatima.<\/strong><\/b> Koje su osobe u opasnosti od nedostatka?<\/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><b><strong>Vegetarijanci <\/strong><\/b>i <b><strong>vegani <\/strong><\/b>zbog ograni\u010denja glavnih izvora taurina u hrani.<\/li>\n\n\n\n<li>Oni koji pate od <b><strong>bolesti, <\/strong><\/b>kao \u0161to su gripa, kroni\u010dni metaboli\u010dki problemi itd. To je zato \u0161to to vr\u0161i ve\u0107i pritisak na tijelo i pove\u0107ava zahtjeve organizma za taurinom.<\/li>\n\n\n\n<li><b><strong>Sporta\u0161i <\/strong><\/b>i <b><strong>aktivne osobe <\/strong><\/b>koje se redovito bave fizi\u010dki zahtjevnim aktivnostima, tako da njihov organizam ima ve\u0107u potro\u0161nju te aminokiseline.<\/li>\n\n\n\n<li><b><strong>Starije osobe, <\/strong><\/b>budu\u0107i da se sposobnost tijela da stvara taurin smanjuje s godinama.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"U_kojim_se_namirnicama_moze_naci_taurin\"><\/span>U kojim se namirnicama mo\u017ee na\u0107i taurin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta se aminokiselina uglavnom nalazi u <b><strong>hrani \u017eivotinjskog porijekla.<\/strong><\/b> Biljni izvori, poput \u017eitarica, vo\u0107a ili povr\u0107a, imaju minimalan sadr\u017eaj taurina. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/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\">Koje namirnice sadr\u017ee najvi\u0161e taurina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>plodovi mora<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">riba<\/a><\/li>\n\n\n\n<li>crveno meso<\/li>\n\n\n\n<li>perad<\/li>\n\n\n\n<li>mlije\u010dni proizvodi<\/li>\n<\/ul>\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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/09\/hhh-843x1124.jpg\" alt=\"Kako uzimati taurin?\" class=\"wp-image-614137\" title=\"Kako uzimati taurin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/hhh-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/hhh-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/hhh-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/hhh.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\">Taurin u energetskim pi\u0107ima<\/h3>\n\n\n\n<p>Iako nisu prirodni izvor te aminokiseline, u trgovinama ih mo\u017eete prona\u0107i gotovo jednako \u010desto kao meso ili ribu. <a href=\"https:\/\/gymbeam.hr\/energetski-rtd-napitci\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Energetska pi\u0107a<\/a>, koja se upotrebljavaju za <b><strong>stimulaciju tijela<\/strong><\/b> i <b> <strong>davanje energije,<\/strong><\/b> obi\u010dno sadr\u017ee taurin zajedno s kofeinom i drugim sastojcima. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/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>Upotrebljava se u pi\u0107ima uglavnom zato \u0161to obe\u0107ava <b><strong>pobolj\u0161anje mentalnih performansi, pa\u017enje, odga\u0111anje umora <\/strong><\/b>ili <b><strong>pospje\u0161enje sportske u\u010dinkovitosti.<\/strong><\/b> U kombinaciji s drugim tvarima, posebno <a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>kofeinom<\/strong><\/b><\/a><b><strong>, <\/strong><\/b>pokazalo se da je njihov u\u010dinak jo\u0161 ve\u0107i nego kad se uzimaju sama.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>Energetska pi\u0107a dobro do\u0111u kao dobar <b><strong>poja\u010diva\u010d energije<\/strong><\/b>. Ali pripazite na njihov sadr\u017eaj kofeina. Pogotovo ako popijete nekoliko kava tijekom dana, lako je pretjerati s unosom kofeina. Samo u energetskom pi\u0107u mo\u017eete prona\u0107i \u010dak 150 \u2013 200 mg kofeina, dok je zdrava dnevna granica 400 mg.<\/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_taurin\"><\/span>Kako uzimati taurin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obi\u010dno se preporu\u010duje uzimanje <b><strong>1 \u2013 3 g taurina<\/strong><\/b> dnevno. Istra\u017eivanja su tako\u0111er upotrebljavala doze do 6 g, ali 3 g je zlatni standard, za koji stru\u010dnjaci ka\u017eu da je u\u010dinkovit i siguran. Nepotrebno prevelike doze ni u kojem slu\u010daju ne dovode do boljih rezultata. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/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\">Kad trebate uzimati taurin?<\/h3>\n\n\n\n<p>Ako uzimate taurin <b><strong>dugotrajno, <\/strong><\/b>posebice za<b><strong> odr\u017eavanje vrhunske fizi\u010dke i mentalne sposobnosti, <\/strong><\/b>mo\u017eete ga uzimati <b><strong>bilo u koje doba dana.<\/strong><\/b> To je zato \u0161to postupno stvarate njegove rezerve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, kad \u017eelite <b><strong>poticaj tijekom odre\u0111ene aktivnosti,<\/strong><\/b> bilo bi idealno da si date dozu taurina <b><strong>1 sat prije vje\u017ebanja.<\/strong><\/b> Razine u tijelu rastu ve\u0107 10 minuta nakon konzumacije i dose\u017eu vrhunac tek nakon sat vremena. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U kojem obliku treba uzimati taurin?<\/h3>\n\n\n\n<p>Nakon \u0161to odlu\u010dite da \u017eelite nadopuniti ovu tvar, imate nekoliko mogu\u0107nosti. Kako biste izravno iskoristili njegove dobrobiti, najbolje je posegnuti za<b><strong> dodatkom od jednog sastojka<\/strong><\/b> s gore spomenutim sadr\u017eajem taurina. Mo\u017eete odabrati <a href=\"https:\/\/gymbeam.hr\/taurin-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prah<\/a>, ali i prakti\u010dne kapsule.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao druga opcija nude se <b><strong>kompleksni dodaci prehrani <\/strong><\/b>koji uz taurin sadr\u017ee niz drugih sastojaka. Me\u0111utim, u tom slu\u010daju radi se uglavnom o raznim <b><strong>sredstvima prije treninga <\/strong><\/b>i <b><strong>prije vje\u017ebanja<\/strong><\/b>, koja su predvi\u0111ena kao podr\u0161ka prije po\u010detka vje\u017ebanja. Ako \u017eelite u\u010dinkovito poja\u010danje prije vje\u017ebanja, mo\u017eete posegnuti za, na primjer, mje\u0161avinom <a href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Thor<\/a> ili sredstvom prije vje\u017ebanja dizajniranom posebno za \u017eene<a href=\"https:\/\/gymbeam.hr\/pink-drive-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">, Pink Drive<\/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=\"Moze_li_taurin_imati_nuspojave\"><\/span>Mo\u017ee li taurin imati nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nisu zabilje\u017eeni nikakvi zna\u010dajni \u0161tetni u\u010dinci kod nadopune taurina i stoga se taurin smatra sigurnim. <b><strong>Doza do 3 g dnevno <\/strong><\/b>smatra se<b><strong> sigurnom za dugotrajnu upotrebu. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/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>Postoji nekoliko poznatih nuspojava ovih energetskih pi\u0107a, kao \u0161to su <b><strong>glavobolje, lupanje srca, probavne smetnje <\/strong><\/b>i <b><strong>problemi sa spavanjem.<\/strong><\/b> Me\u0111utim, to se ne mo\u017ee pripisati taurinu, nego kofeinu ili <b>kombinaciji nekoliko tvari<\/b>,<b> pretjeranom unosu<\/b> ili jednostavno <b>ve\u0107oj osjetljivosti<\/b> pojedinca na u\u010dinak tih sastojaka<strong>.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/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>Taurin je na prvi pogled neupadljiva aminokiselina, ali je vrlo <b><strong>va\u017ena<\/strong><\/b> u tijelu. Uklju\u010den je u <b><strong>proizvodnju energije, <\/strong><\/b>poma\u017ee u <b><strong>za\u0161titi stanica od o\u0161te\u0107enja<\/strong><\/b> i, zahvaljuju\u0107i svom raznolikom djelovanju, igra ulogu u cjelokupnoj kondiciji <b><strong>\u017eiv\u010danog sustava, srca<\/strong><\/b> i <b><strong>mi\u0161i\u0107a.<\/strong><\/b> Sre\u0107om, tijelo ga mo\u017ee proizvesti, ali u nekim situacijama ta proizvodnja nije dovoljna. <b><strong>Sporta\u0161i <\/strong><\/b>koji imaju ve\u0107u potrebu za taurinom ili <b><strong>vegani <\/strong><\/b>s nedovoljnim unosom taurina mogu imati koristi od dodataka prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to mislite, je li va\u0161 unos taurina dovoljan? Ako vam je ovaj \u010dlanak bio zanimljiv, nemojte ga zadr\u017eati za sebe i slobodno ga podijelite sa svojim prijateljima i obitelji.<\/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>Taurin je aminokiselina poznata po svom stimuliraju\u0107em u\u010dinku na sportsku izvedbu. Znate li koje druge u\u010dinke ima ili tko bi ga trebao dodatno uzimati? Dana\u0161nji \u010dlanak odgovorit \u0107e vam na to.<\/p>\n","protected":false},"author":156,"featured_media":614010,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6848,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-635380","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-mentalne-performanse-hr","10":"tag-zdrav-nacin-zivota-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>Taurin pobolj\u0161ava sportsku izvedbu i oporavak. 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