{"id":638480,"date":"2024-12-14T16:47:42","date_gmt":"2024-12-14T15:47:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=638480"},"modified":"2024-12-14T16:47:44","modified_gmt":"2024-12-14T15:47:44","slug":"sirutka-i-protein-sirutke-sve-sto-trebate-znati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/","title":{"rendered":"Koja je razlika izme\u0111u sirutke i proteina sirutke?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Sirutka_vs_protein_sirutke\" title=\"Sirutka vs. protein sirutke\">Sirutka vs. protein sirutke<\/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\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Vratimo_se_u_proslost\" title=\"Vratimo se u pro\u0161lost\">Vratimo se u pro\u0161lost<\/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\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Nutritivne_vrijednosti_i_sastojci\" title=\"Nutritivne vrijednosti i sastojci\">Nutritivne vrijednosti i sastojci<\/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\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Dobrobiti_za_zdravlje_i_sportsku_izvedbu\" title=\"Dobrobiti za zdravlje i sportsku izvedbu\">Dobrobiti za zdravlje i sportsku izvedbu<\/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\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Kako_ih_mozete_koristiti_Takoder_su_prikladni_za_kuhanje_i_pecenje\" title=\"Kako ih mo\u017eete koristiti? Tako\u0111er su prikladni za kuhanje i pe\u010denje\">Kako ih mo\u017eete koristiti? Tako\u0111er su prikladni za kuhanje i pe\u010denje<\/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\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Jesu_li_prikladni_za_svakoga_Ovisi_o_zeljenom_cilju\" title=\"Jesu li prikladni za svakoga? Ovisi o \u017eeljenom cilju\">Jesu li prikladni za svakoga? Ovisi o \u017eeljenom cilju<\/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\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Sazetak_kljucnih_razlika_tko_je_pobjednik\" title=\"Sa\u017eetak klju\u010dnih razlika: tko je pobjednik?\">Sa\u017eetak klju\u010dnih razlika: tko je pobjednik?<\/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\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/#Koja_pouka_proizlazi_iz_svega\" title=\"Koja pouka proizlazi iz svega?\">Koja pouka proizlazi iz svega?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vjerojatno ste ve\u0107 \u010duli za <strong>sirutku<\/strong> i <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener\"><b><strong>protein sirutke<\/strong><\/b><\/a>. O ovim se pojmovima neprestano raspravlja u industriji <strong>fitnessa<\/strong> i <strong>zdravog na\u010dina \u017eivota<\/strong>, posebice zbog njihovog \u0161irokog spektra dobrobiti za va\u0161e zdravlje. Mo\u017eda ste \u010dak i sami probali <strong>sirutku<\/strong> u pro\u0161losti i nakon \u0161to ste odnedavno po\u010deli vje\u017ebati, opet ste je se sjetili. Uostalom, trebala bi pomo\u0107i u izgradnji mi\u0161i\u0107a. Ali kada ste poveli razgovor o svom shakeu nakon sparinga, misle\u0107i da nema razlike izme\u0111u <strong>sirutke i proteina sirutke<\/strong>, otkrili ste da stvari stoje malo druga\u010dije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener\"><b><strong>Protein sirutke<\/strong><\/b><\/a> je<strong> jedan od naj\u010de\u0161\u0107e kori\u0161tenih<\/strong> dodataka prehrani svih vremena. Koriste ga ne samo <strong>sporta\u0161i<\/strong>, ve\u0107 prakti\u010dki svi koji brinu o svom <strong>zdravlju<\/strong> i brinu o uravnote\u017eenoj prehrani s dovoljnim udjelom proteina. Ali koja je razlika izme\u0111u <strong>sirutke i proteina sirutke<\/strong>? Imaju li ista svojstva i <strong>nutritivne vrijednosti<\/strong>? Koje <strong>prednosti<\/strong> vam mo\u017ee donijeti protein sirutke i za\u0161to ili kako ga trebate koristiti? Odgovorit \u0107emo na ova i mnoga druga pitanja u ovom \u010dlanku. Rasvijetlit \u0107emo i za\u0161to ovaj &#8220;kemijski prah&#8221; nije steroid, tako da mo\u017eete razuvjeriti svoje roditelje ili bake i djedove.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image5.png\" alt=\"Just Whey protein\" class=\"wp-image-612476\" title=\"Just Whey protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image5.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image5-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sirutka_vs_protein_sirutke\"><\/span>Sirutka vs. protein sirutke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sirutka i protein sirutke<\/strong> nisu toliko razli\u010diti. Zapravo, bez same sirutke ne bismo mogli napraviti protein sirutke. Dakle, koje su glavne<strong> razlike<\/strong> izme\u0111u njih i kako se proizvodi protein sirutke?<\/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\">\u0160to je sirutka?<\/h3>\n\n\n\n<p><strong>Sirutka<\/strong> obi\u010dno nastaje kao <strong>nusproizvod<\/strong> proizvodnje sira. Sve po\u010dinje dodavanjem posebnog <strong>enzima<\/strong> koji se zove kimozin (sirilo) u <strong>mlijeko<\/strong>. Ovaj enzim uzrokuje zgru\u0161avanje mlije\u010dnih bjelan\u010devina (<a href=\"https:\/\/gymbeam.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/\" target=\"_blank\" rel=\"noopener\">kazeinski proteini<\/a> &#8211; oni se ponekad koriste za proizvodnju <a href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noopener\">prekono\u0107nih kazeinskih proteina<\/a>) i cijepaju mlijeko na dva dijela. Tako nastaju teku\u0107a <strong>sirutka<\/strong> i kruta skuta koje se koriste za izradu sira. Sirutka je svijetlo\u017eute boje i sastoji se od pribli\u017eno<strong> 94 % vode<\/strong>. Da bi du\u017ee trajala i bila bolje o\u010duvana, \u010desto se <strong>su\u0161i u prah.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da je glavni proizvod u proizvodnji bio sir i drugi mlije\u010dni proizvodi, sirutka se \u010desto smatrala <strong>otpadom<\/strong>. Nije bilo smislene upotrebe za nju i <strong>\u010desto je zavr\u0161avala<\/strong> u kanalizaciji ili odvodima. Sre\u0107om, to se s vremenom promijenilo. Siguran sam da ste ve\u0107 vidjeli sirutku. Samo otvorite<strong> jogurt i teku\u0107ina na povr\u0161ini je sirutka.<\/strong> Nema smisla izlijevati ju, ve\u0107 bi bilo idealno da ju <strong>promije\u0161ate i u\u017eivate u punom okusu jogurta.<\/strong> Iako sadr\u017ei vrlo kvalitetne proteine, nije tako glamurozna s udjelom proteina, pa se postavlja pitanje kako ju iskoristiti.?<mark class=\"has-inline-color has-orange-color\"><sup>[1,2]<\/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\">\u0160to je protein sirutke?<\/h3>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, sirutka se u pro\u0161losti smatrala otpadom i nije se znalo \u0161to s njom. Zbog toga se \u010desto ispu\u0161tala u rijeke, jezera i druge vodene tokove, \u0161to je predstavljalo <strong>ekolo\u0161ko optere\u0107enje.<\/strong> No, manji dio kori\u0161ten je i kao <strong>sto\u010dna hrana.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolaskom <strong>sve novijih tehnologija<\/strong> pojavile su se i prve ideje kako iz nje izvu\u0107i najbolje i tako stvoriti vrijednu i nutritivno bogatiju sirovinu. Tako je teku\u0107a sirutka <strong>razli\u010ditim metodama<\/strong> (od jednostavnog koncentriranja i su\u0161enja, ionske izmjene do modernih metoda filtracije) postupno pretvorena u <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener\"><b><strong>koncentrirane proteine \u200b\u200bsirutke<\/strong><\/b><\/a> s udjelom proteina u rasponu od pribli\u017eno <strong>20 &#8211; 89 %<\/strong>, \u0161to je tipi\u010dno za koncentrat proteina sirutke (<strong>WPC<\/strong> &#8211; <a href=\"https:\/\/gymbeam.cz\/proteinove-koncentraty\" target=\"_blank\" rel=\"noopener\"><b><strong>Whey<\/strong><\/b><\/a><b><strong> Protein<\/strong><\/b> <a href=\"https:\/\/gymbeam.cz\/proteinove-koncentraty\" target=\"_blank\" rel=\"noopener\"><b><strong>Concentrate<\/strong><\/b><\/a>). U moderno doba, zahvaljuju\u0107i kori\u0161tenju metoda filtracije, u mogu\u0107nosti smo dobiti proteine \u200b\u200bs \u010dak <strong>90 % sadr\u017eaja proteina<\/strong>, \u0161to je uobi\u010dajeno za <a href=\"https:\/\/gymbeam.cz\/proteinove-izolaty\" target=\"_blank\" rel=\"noopener\"><b><strong>izolate proteina sirutke<\/strong><\/b><\/a><strong> (WPI &#8211; Whey Protein Isolate).<\/strong>&nbsp;<sup><mark>[2,17]<\/mark><\/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\">Kako se proizvodi protein sirutke?<\/h4>\n\n\n\n<p>Putovanje <strong>proteina sirutke<\/strong> po\u010dinje na farmi mlijeka, gdje se mlijeko izmuze i zatim ide u pogon za preradu. Tamo se dodaje <strong>sirilo<\/strong> te se mlijeko razdvaja na<strong> teku\u0107u sirutku<\/strong> i krutu tvar (skutu). Prije nego \u0161to sirutka postane, primjerice, popularni \u010dokoladni protein, mora pro\u0107i<strong> jo\u0161 nekoliko koraka<\/strong>. Protein sirutke se odvoji, koncentrira i osu\u0161i. Zatim se dodaju arome, zasla\u0111iva\u010di ili drugi sastojci. Na kraju se sve pakira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/12\/Protein_processhr.png\" alt=\"\" class=\"wp-image-645763\" title=\"Proizvodnja proteina sirutke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/Protein_processhr.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/Protein_processhr-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Proces proizvodnje tako\u0111er vam mo\u017ee predo\u010diti da je glavna komponenta proteina sirutke <strong>potpuno prirodna sirovina (mlijeko).<\/strong> Tek \u0107e daljnje tehnolo\u0161ke modifikacije dati proteinski prah koji mo\u017eda jo\u0161 uvijek izaziva strah u o\u010dima mnogih roditelja. To ni na koji na\u010din nije <strong>steroid ili neka druga zabranjena tvar.<\/strong><\/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=\"Vratimo_se_u_proslost\"><\/span>Vratimo se u pro\u0161lost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U modernom svijetu <a href=\"https:\/\/gymbeam.hr\/sportska-prehrana\" target=\"_blank\" rel=\"noopener\"><b><strong>sportske prehrane<\/strong><\/b><\/a>, protein sirutke je postao jedan od najpopularnijih i na\u0161iroko prou\u010davanih <strong>dodataka prehrani<\/strong> koje koriste sporta\u0161i i aktivni ljudi diljem svijeta. Mo\u017eda ste se tako\u0111er pitali kada je i \u0161to uzrokovalo boom i nije li to samo neki moderni izum ili razvikani proizvod. Pogledajmo \u0161to o tome otkriva povijest.<\/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\">Sirutka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prve sa\u010duvane reference o preradi mlijeka datiraju <strong>prije otprilike 7000 godina<\/strong>. Naime, u ispitanim posudama iz Poljske prona\u0111eni su tragovi mlijeka. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Sama sirutka je otkrivena <strong>prije oko 3000 godina<\/strong>, kada je primije\u0107ena tijekom transporta mlijeka u \u017eelucima teladi. Oni su se u to vrijeme koristili kao torbe za skladi\u0161tenje i transport. Zbog prirodne prisutnosti enzima kimozina u ovim torbama za mlijeko, tijekom transporta se tako talo\u017eio protein. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li><strong>Ve\u0107 je \u010dak i Hipokrat<\/strong> svojim pacijentima propisivao sirutku za ja\u010danje imunolo\u0161kog sustava. Stoga je morao znati da ima u tome ne\u010deg. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Njegove ideje o ovoj hranjivoj teku\u0107ini podr\u017eali su i drugi cijenjeni mislioci poput Galena, koji je sirutku do\u017eivljavao kao &#8220;<strong>ljekovitu vodu<\/strong>&#8220;. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Kasnije u 17. stolje\u0107u u Engleskoj, sirutka je kori\u0161tena kao<strong> moderni napitak<\/strong>, a zatim su se po\u010dele graditi <strong>kupke i barovi sa sirutkom<\/strong>. Ovdje su se, primjerice, slu\u017eile ka\u0161e, napitci i juhe sa sirutkom. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>U dana\u0161njem modernom smislu sirutka je naj\u010de\u0161\u0107e dostupna i koristi se u<b><strong> teku\u0107em <\/strong><\/b>ili <b><strong>osu\u0161enom obliku.<\/strong><\/b> <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/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<h3 class=\"wp-block-heading\">Protein sirutke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jedan od prvih proizvoda sli\u010dnih proteinu sirutke u prahu proizveden je u <strong>Njema\u010dkoj<\/strong> u <strong>19. stolje\u0107u<\/strong>, a svijetu je predstavljen napitak <strong>Plasmon.<\/strong> Zbog svog bogatog nutritivnog profila bio je namijenjen bolesnim osobama. Me\u0111utim, kasnije ga je promovirao i <strong>Eugene Shadow<\/strong>&nbsp;koji se ponekad smatra &#8220;ocem modernog bodybuildinga&#8221;, \u010dime je na to skrenuo pozornost \u0161ire javnosti. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>U <strong>20. stolje\u0107u<\/strong> bilo je daljnjih poku\u0161aja proizvodnje proteina sirutke namijenjenih posebno sporta\u0161ima i bodybuilderima. Me\u0111u inovatorima je bio <strong>Bob Hoffman<\/strong> i njegov proizvod <strong>Hi-Proteen.<\/strong> Me\u0111utim, njegovi napori nisu bili ba\u0161 uspje\u0161ni. Tvrdio je da proteinski dodaci <strong>izgra\u0111uju mi\u0161i\u0107e i promi\u010du dobrobit<\/strong>, \u0161to ga je dovelo u pravne probleme i podiglo optu\u017ebe za obmanjivanje javnosti. Kao rezultat toga, njegove je proizvode zaplijenila <strong>Uprava za hranu i lijekove (FDA)<\/strong> i morao je povu\u0107i svoje sumnjive zdravstvene tvrdnje. Na\u017ealost, u to vrijeme jo\u0161 nije bilo dovoljno znanstvenih dokaza koji bi poduprli njegove tvrdnje. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Pojavom inovativnih metoda proizvodnje tipovi i <strong>vrste proteina<\/strong> pro\u0161irili su se na suvremeni oblik ponude proizvoda. Danas mo\u017eete birati izme\u0111u nekoliko razli\u010ditih oblika, uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" rel=\"noopener\"><b><strong>koncentrate sirutke<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke-isolate\" target=\"_blank\" rel=\"noopener\"><b><strong>izolate <\/strong><\/b><\/a>ili <a href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\" target=\"_blank\" rel=\"noopener\"><b><strong>hidrolizate<\/strong><\/b>,<\/a>ili njihove <a href=\"https:\/\/gymbeam.hr\/visekomponentni-proteini-sirutke\" target=\"_blank\" rel=\"noopener\"><b><strong>mje\u0161avine<\/strong><\/b><\/a>, poput <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>Just Wheyja. <\/strong><\/b><mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/a><\/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=\"5075,28683,28936,54937,85948,67804,28324,58585\" ><\/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=\"Nutritivne_vrijednosti_i_sastojci\"><\/span>Nutritivne vrijednosti i sastojci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tome da se ove dvije namirnice dobivaju iz mlijeka ve\u0107 je bilo rije\u010di. <strong>Mlijeko<\/strong> je samo po sebi nutritivno<strong> bogat i vrijedan izvor hranjivih tvari kao \u0161to su<\/strong> <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noopener\"><b><strong>kalcij<\/strong><\/b><\/a>, <strong>jod i cjeloviti proteini.<\/strong> Iz tog razloga, trebaju li sirutka i protein sirutke biti sli\u010dni ili \u010dak bolji? Promotrimo pobli\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sirutka i sami proteini sirutke sadr\u017ee sve makronutrijente, tj. <strong>proteine, ugljikohidrate i masti.<\/strong> Me\u0111utim, sirutka ima puno <strong>ve\u0107i udio ugljikohidrata, sli\u010dan udio masti, <\/strong>i <strong>manji udio proteina.<\/strong> No, fokusirajmo se uglavnom na proteine, zbog kojih su sirutka i protein sirutke naj\u010de\u0161\u0107e tra\u017eeni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein sirutke op\u0107enito se smatra<strong> jednim od najvrjednijih i najkvalitetnijih<\/strong>. Njegova <strong>biolo\u0161ka vrijednost<\/strong> (BV) je toliko izuzetna da prema\u0161uje <strong>BV jajeta za 15 %<\/strong>. Za\u0161to uspore\u0111ivati \u200b\u200bjaja s proteinima? Jer se <a href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" rel=\"noopener\"><b><strong>jaja<\/strong><\/b><\/a><b> <\/b>smatraju <b><strong>jednom od opcija najbolje kvalitete <\/strong><\/b>u tom smislu, a ponekad \u010dak i <b><strong>mjerilom za BV. <\/strong><\/b>To je vrijednost s kojom se uspore\u0111uju drugi izvori u smislu kvalitete proteina. Uostalom, iz njih se stvara \u017eivot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein sirutke tako\u0111er sadr\u017ei sve esencijalne aminokiseline i relativno veliku koli\u010dinu <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener\"><b><strong>BCAA<\/strong><\/b><\/a>. Stoga je <strong>potpuni<\/strong> protein s vrlo dobrim spektrom aminokiselina. \u0160to se udjela ugljikohidrata ti\u010de, <strong>laktoza<\/strong> \u010dini ve\u0107inu, ako ne i u potpunosti.&nbsp;<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span>&nbsp;<\/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 najzastupljenijih proteina sirutke &#8211; <strong>beta-laktoglobulina, alfa-laktalbumina i glikomakropeptida,<\/strong> sadr\u017ee i razne druge biolo\u0161ki aktivne frakcije proteina:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b><strong>Lactoferin <\/strong><\/b>je poznat po svojim antimikrobnim u\u010dincima. Naprimjer, tako\u0111er se pokazalo da ima pozitivan u\u010dinak na ja\u010danje ko\u0161tanog tkiva (rast osteoblasta) i, zauzvrat, na smanjenje aktivnosti stanica koje ga slabe (inhibicija osteoklasta), \u0161to mo\u017ee pomo\u0107i u sprje\u010davanju osteoporoze (stanjivanje kostiju). To mogu cijeniti, primjerice, \u017eene nakon menopauze, kada kosti prirodno slabe. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><b><strong>Imunoglobulini <\/strong><\/b>podr\u017eavaju imunolo\u0161ki sustav i mogu pomo\u0107i u borbi protiv upale ili infekcije. Tako\u0111er se \u010dini da mogu skratiti vrijeme oporavka i \u010dak pobolj\u0161ati zdravlje crijeva. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><b><strong>Laktoperoksidaza <\/strong><\/b>je jo\u0161 jedan protein koji ima antimikrobnu funkciju. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><b><strong>Ostali peptidi <\/strong><\/b>onda mogu djelovati kao antioksidansi. Blokiranjem enzima ACE, koji ima klju\u010dnu ulogu u regulaciji krvnog tlaka, tako\u0111er mogu pozitivno utjecati na smanjenje rizika od visokog krvnog tlaka. Osim toga, oni tako\u0111er mogu smanjiti rizik od razvoja dijabetes melitusa. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/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<p>Naravno, ove biolo\u0161ki aktivne frakcije proteina obi\u010dno se nalaze i u <strong>sirutki i u samom proteinu<\/strong>, tako da nije bitno koji \u0107ete koristiti, ili? Glavna razlika le\u017ei u usporedbi njihovih postotaka proteina i drugih makronutrijenata.<\/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\">Prosje\u010dne nutritivne vrijednosti sirutke u prahu:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Energetska vrijednost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">12.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.07 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">74.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>od toga \u0161e\u0107eri<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">74.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kalcij<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">796 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prosje\u010dne nutritivne vrijednosti WPC80 proteina sirutke:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Energetska vrijednost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>od toga \u0161e\u0107eri<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kalcij<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">566 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako su ovo samo prosje\u010dne vrijednosti i mogu varirati ovisno o proizvodu, jasno je vidljivo da protein sirutke ima<strong> vi\u0161i udio proteina<\/strong> od same sirutke. <mark class=\"has-inline-color has-orange-color\"><sup>[4,5]<\/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 biste konzumirali tipi\u010dnih <strong>30 g proteina<\/strong> u napitku za konzumaciju nakon treninga, trebali biste konzumirati vi\u0161e od <strong>200 g sirutke u prahu<\/strong> u odnosu na samo<strong> 37,5 g proteina sirutke<\/strong>. Da ne govorimo o tome da s ovom koli\u010dinom sirutke u organizam unesete preko <strong>150 g ugljikohidrata<\/strong>, posebice jednostavnih (laktoza), te znatno vi\u0161e <strong>ukupne energije (821 kcal)<\/strong>. Za protein sirutke to bi bilo samo <strong>155 kcal.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image1-1.png\" alt=\"Napitak za konzumaciju nakon treninga\" class=\"wp-image-612524\" title=\"Napitak za konzumaciju nakon treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image1-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image1-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dobrobiti_za_zdravlje_i_sportsku_izvedbu\"><\/span>Dobrobiti za zdravlje i sportsku izvedbu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sirutka i protein sirutke imaju izvrsna <strong>nutritivna svojstva.<\/strong> Zahvaljuju\u0107i njihovoj <strong>lakoj probavljivosti<\/strong>, visokom<strong> udjelu kvalitetnih bjelan\u010devina<\/strong> i <a href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noopener\"><b><strong>esencijalnih aminokiselina<\/strong><\/b><\/a>, bjelan\u010devine igraju klju\u010dnu ulogu u <strong>podr\u017eavanju<\/strong><b> <\/b><a href=\"https:\/\/gymbeam.hr\/izgradnja-misica\" target=\"_blank\" rel=\"noopener\"><b><strong>rasta mi\u0161i\u0107a<\/strong><\/b><\/a><b><strong>, oporavka i cjelokupnog zdravlja. <\/strong><\/b>Protein sirutke tako\u0111er je popularan dodatak prehrani za <a href=\"https:\/\/gymbeam.hr\/za-mrsavljenje\" target=\"_blank\" rel=\"noopener\"><b><strong>mr\u0161avljenje <\/strong><\/b><\/a>i ja\u010danje <a href=\"https:\/\/gymbeam.hr\/za-potporu-imuniteta\" target=\"_blank\" rel=\"noopener\"><b><strong>imunolo\u0161kog sustava<\/strong><\/b><\/a>. Ali koji od njih osvaja zlatnu medalju u smislu prednosti?<\/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\">Glavne prednosti sirutke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sadr\u017ei niz mikronutrijenata:<\/strong> sirutka sadr\u017ei nekoliko minerala koji poma\u017eu u odr\u017eavanju va\u0161eg cjelokupnog zdravlja i vitalnosti. Primjerice, bogata je <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noopener\">kalcijem<\/a>, <a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kalijem <\/a>i fosforom.<\/li>\n\n\n\n<li><strong>Poma\u017ee odr\u017eavanju hidratacije:<\/strong> Neosu\u0161ena sirutka sadr\u017ei do 94 % vode, tako da mo\u017ee biti dobar izbor za promicanje odgovaraju\u0107e hidratacije. Otapanje su\u0161ene sirutke u vodi tako\u0111er mo\u017ee biti dobra opcija. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li><strong>Pozitivan u\u010dinak na imunitet:<\/strong> Ovaj povoljan u\u010dinak uglavnom je posljedica proteina i frakcija proteina sadr\u017eanih u sirutki.<\/li>\n\n\n\n<li><strong>Brzo se probavlja i apsorbira:<\/strong> Minimizira probavne probleme. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/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<h3 class=\"wp-block-heading\">Glavne prednosti proteina sirutke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Poti\u010de rast mi\u0161i\u0107a:<\/strong> pouzdano vam poma\u017ee u izgradnji mi\u0161i\u0107nih proteina. \u0160to se ti\u010de poticanja <strong>MPS-a (Sinteze mi\u0161i\u0107nog proteina)<\/strong>, \u010dak je na prvom mjestu me\u0111u svim dostupnim izvorima proteina, \u010demu poma\u017ee visok sadr\u017eaj visoko anaboli\u010dke aminokiseline <a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noopener\">leucina. <mark class=\"has-inline-color has-orange-color\"><sup>[7,8]<\/sup><\/mark><\/a><\/li>\n\n\n\n<li><strong>Ima pozitivan u\u010dinak na kardiovaskularni sustav<\/strong>: iako ovo zahtijeva dodatna istra\u017eivanja, protein sirutke sadr\u017ei gore spomenute <strong>ACE inhibitore<\/strong> koji reguliraju krvni tlak. Stoga mogu pomo\u0107i u sni\u017eavanju krvnog tlaka. <mark class=\"has-inline-color has-orange-color\"><sup>[9,13]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Regulira glikemiju:<\/strong> neke studije su pokazale pozitivan u\u010dinak konzumacije proteina sirutke na osjetljivost na inzulin ili na to koliko dobro tijelo reagira na unos ugljikohidrata ili \u0161e\u0107era, posebno u bolesnika s DM II ili drugim bolestima. <mark class=\"has-inline-color has-orange-color\"><sup>[10,11,13]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Djeluje protuupalno:<\/strong> zahvaljuju\u0107i sadr\u017eaju mnogih bioaktivnih i protuupalnih tvari, mo\u017ee pomo\u0107i u smanjenju koncentracije upalnih markera u krvi. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[12]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li><strong>Pozitivno utje\u010de na imunitet:<\/strong> Opet zahvaljuju\u0107i sadr\u017eanim bioaktivnim frakcijama, ovo vam tako\u0111er mo\u017ee pomo\u0107i da oja\u010date svoj za\u0161titni \u0161tit u obliku <a href=\"https:\/\/gymbeam.hr\/za-potporu-imuniteta\" target=\"_blank\" rel=\"noopener\">imuniteta<\/a>.<\/li>\n\n\n\n<li><strong>To je puno koncentriraniji izvor proteina:<\/strong> To ga \u010dini u\u010dinkovitim sredstvom za pove\u0107anje unosa proteina.<\/li>\n\n\n\n<li><strong>Brzo se probavlja i apsorbira:<\/strong> To je zbog njegove jednostavne strukture i visokog sadr\u017eaja leucina.<\/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 vas zanima ova tema, vi\u0161e o tome mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein sirutke i njegov u\u010dinak na rast mi\u0161i\u0107a, mr\u0161avljenje 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\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_ih_mozete_koristiti_Takoder_su_prikladni_za_kuhanje_i_pecenje\"><\/span>Kako ih mo\u017eete koristiti? Tako\u0111er su prikladni za kuhanje i pe\u010denje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova hrana nudi <strong>\u0161irok raspon primjena<\/strong> u raznim podru\u010djima, od prehrane do prehrambene i farmaceutske industrije. Svaki od ovih oblika ima svoje prednosti i odgovara<strong> specifi\u010dnim potrebama<\/strong> i ciljevima. Neka podru\u010dja su prikladnija ili uobi\u010dajena za njihovu upotrebu. <strong>Sirutka<\/strong> prvenstveno pridonosi promicanju zdravlja, dok je <strong>protein sirutke<\/strong> idealan za proteinsku nadopunu dok podr\u017eava sportske ciljeve i op\u0107e zdravlje.<\/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\">Upotreba sirutke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sirutku mo\u017eete dodati u <strong>bilo \u0161to<\/strong> \u0161to uklju\u010duje vodu ili mlijeko. Odli\u010dan je dodatak <strong>kuhanju<\/strong> i <strong>pe\u010denju<\/strong>. Njezin visok sadr\u017eaj laktoze \u010dini ju<strong> prirodno slatkom<\/strong>, \u0161to ju \u010dini posebno pogodnom za <strong>slatke recepte.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee se <strong>konzumirati i samostalno.<\/strong><\/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\">Upotreba proteina sirutke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koristite ga <b><strong>u bilo koje doba dana<\/strong><\/b>&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/je-li-bolje-piti-proteinski-shake-s-vodom-ili-mlijekom\/\" target=\"_blank\" rel=\"noopener\">s vodom ili mijekom<\/a> kao <b><strong>izvor proteina<\/strong><\/b>, koji mo\u017eete nadopuniti <a href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noopener\">vo\u0107em<\/a>, <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noopener\">ora\u0161astim plodovima<\/a> ili m\u00fceslijima.<\/li>\n\n\n\n<li><strong>Napitak za konzumaciju prije i poslije treninga<\/strong> &#8211; idealan za podr\u0161ku <strong>oporavku<\/strong> i <strong>rastu mi\u0161i\u0107a<\/strong>.<\/li>\n\n\n\n<li>Izvrsno <strong>poma\u017ee<\/strong> u <strong>kuhanju i pe\u010denju<\/strong>. Mo\u017eete ga koristiti u jogurtu, <a href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noopener\">ka\u0161ama<\/a>, kola\u010dima ili pudinzima, i tako lako<strong> pove\u0107ati sadr\u017eaj proteina svje\u017eeg sira<\/strong> u svakom jelu. Osim toga,<strong> ne morate<\/strong> brinuti <strong>da \u0107e se<\/strong> protein o\u0161tetiti tijekom kuhanja ili pe\u010denja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image6.png\" alt=\"Kori\u0161tenje proteina sirutke\" class=\"wp-image-612540\" title=\"Kori\u0161tenje proteina sirutke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image6.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image6-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jesu_li_prikladni_za_svakoga_Ovisi_o_zeljenom_cilju\"><\/span>Jesu li prikladni za svakoga? Ovisi o \u017eeljenom cilju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Siguran sam da vam je ve\u0107 sada jasno da sirutka i protein sirutke <strong>nisu ista stvar.<\/strong> Zato je va\u017eno razmi\u0161ljati o njihovoj specifi\u010dnoj upotrebi. Iako mogu poslu\u017eiti u <strong>sli\u010dne svrhe<\/strong>, mo\u017eda ve\u0107 poga\u0111ate da \u0107e<strong> protein sirutke<\/strong> biti <strong>bolji<\/strong> i u\u010dinkovitiji izbor za ve\u0107inu ljudi.<\/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\">Sirutka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za pove\u0107anje energetskog unosa:<\/strong> Zbog visoke energetske vrijednosti i ve\u0107eg udjela ugljikohidrata mo\u017ee se koristiti za pove\u0107anje ili samo nadoknadu potrebne koli\u010dine energije.<\/li>\n\n\n\n<li><strong>Za ljubitelje ljepote:<\/strong> Oblozi ili kupke od sirutke mogu biti nekonvencionalan vanjski lijek za hidrataciju i pove\u0107anje elasti\u010dnosti <a href=\"https:\/\/gymbeam.hr\/kosa-koza-nokti\" target=\"_blank\" rel=\"noopener\">ko\u017ee<\/a>. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/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<h3 class=\"wp-block-heading\">Protein sirutke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sporta\u0161i:<\/strong> za sporta\u0161e snage i izdr\u017eljivosti za pove\u0107anje ili odr\u017eavanje mi\u0161i\u0107ne mase i <a href=\"https:\/\/gymbeam.hr\/podrska-regeneraciji\" target=\"_blank\" rel=\"noopener\">potporu oporavku.<\/a>.<\/li>\n\n\n\n<li><strong>Osobe u fazi oporavka<\/strong>: Poma\u017ee kod oporavka nakon ozljeda ili operacija.<\/li>\n\n\n\n<li><strong>Seniori:<\/strong> Za prevenciju sarkopenije (postupni gubitak mi\u0161i\u0107a s godinama) i odr\u017eavanje mi\u0161i\u0107ne mase. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[7]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li><strong>Trudnice i dojilje:<\/strong> Podr\u017eava pove\u0107ane potrebe za proteinima tijekom trudno\u0107e i dojenja. Prema EFSA-i, trudnice imaju pove\u0107ane potrebe za proteinima od <strong>1 g, 9 g i 28 g proteina dnevno, ovisno o tromjese\u010dju<\/strong>. Kod dojenja preporu\u010duje se dodatnih 13 &#8211; 19 g. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[16]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li><strong>Tinejd\u017eeri:<\/strong> U principu, protein sirutke mogu koristiti djeca kako bi zadovoljili svoj dnevni unos proteina. To je naj\u010de\u0161\u0107e kada se po\u010dnu <strong>vi\u0161e baviti sportom i ne pokriju tu koli\u010dinu prehranom.<\/strong> Ipak, uvijek je va\u017eno razmisliti o kontekstu ili jo\u0161 bolje \u2013 posavjetovati se sa svojim lije\u010dnikom ili nutricionistom. Adolescenti op\u0107enito imaju ve\u0107e potrebe za unosom nutrijenata. Proteini u obliku mlije\u010dnih proteina stoga mogu imati mjesto u njihovoj prehrani.<\/li>\n\n\n\n<li><strong>Vegetarijanci:<\/strong> Idealan na\u010din nadopune kvalitetnih proteina za one koji ne konzumiraju meso.<\/li>\n\n\n\n<li><strong>Za mu\u0161karce i \u017eene:<\/strong> Svi proteini op\u0107enito su prikladni i za mu\u0161karce i za \u017eene. Me\u0111utim, \u017eene bi mogle cijeniti na\u0161 <a href=\"https:\/\/gymbeam.cz\/protein-yum-yum-whey-beast-pink.html?campaignid=19660289418&amp;adgroupid=&amp;gad_source=1&amp;gclid=Cj0KCQjw2ou2BhCCARIsANAwM2FbvMxDQ7b1ZvsrMAZtd89VYscLPL_0ptqctxi1McTIZju1NopW4LYaAjV5EALw_wcB#28938\" target=\"_blank\" rel=\"noopener\">Yum Yum Whey<\/a> iz BeastPinka zbog koraka dalje, jer sadr\u017ei sastojke posebno odabrane za potrebe \u017eenskog tijela. Tako\u0111er mo\u017eete pro\u010ditati o tome kako poma\u017ee \u017eenama da postignu svoje ciljeve u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Kako proteini transformiraju \u017eensko tijelo i poma\u017eu vam da smr\u0161avite.<\/strong><\/b><\/a><\/li>\n\n\n\n<li><b><strong>Za <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-proteinski-prah-za-mrsavljenje\/\" target=\"_blank\" rel=\"noopener\"><b><strong>mr\u0161avljenje<\/strong><\/b><\/a><b><strong>: <\/strong><\/b>Pomo\u0107i \u0107e u postizanju ve\u0107eg unosa proteina, \u0161to \u0107e pospje\u0161iti <b><strong>odr\u017eavanje ve\u0107e koli\u010dine mi\u0161i\u0107ne mase, pove\u0107ati osje\u0107aj sitosti,<\/strong><\/b> ali i pove\u0107ati ukupnu potro\u0161nju organizma. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[14]<\/span><\/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>Na\u0161i \u010dlanci <a href=\"https:\/\/gymbeam.hr\/blog\/vodic-za-odabir-proteinskog-praha-kako-odabrati-proteinski-prah-za-sportase-zene-studente-ili-vegane\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Vodi\u010d za odabir proteina: Kako odabrati protein za sporta\u0161e, \u017eene, studente ili vegane<\/strong><\/b><\/a><a href=\"https:\/\/gymbeam.hr\/blog\/vodic-za-odabir-proteinskog-praha-kako-odabrati-proteinski-prah-za-sportase-zene-studente-ili-vegane\/\" target=\"_blank\" rel=\"noopener\"><b><strong>?<\/strong><\/b><\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Koji protein odabrati? Koncentrat, izolat ili hidrolizat sirutke<\/strong><\/b><\/a><a href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" rel=\"noopener\"><b><strong>?<\/strong><\/b><\/a> pomo\u0107i \u0107e vam da odaberete najbolje proteine za sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tko bi trebao izbjegavati konzumiranje proteina?<\/h3>\n\n\n\n<p>Sirutka se ne preporu\u010duje osobama <strong>s intolerancijom na laktozu<\/strong> i ne preporu\u010duje se osobama <strong>alergi\u010dnim na proteine \u200b\u200bkravljeg mlijeka<\/strong> <strong>(uklju\u010duju\u0107i protein sirutke).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za intolerantne pojedince, primjerice, <a href=\"https:\/\/gymbeam.hr\/proteinski-izolati\" target=\"_blank\" rel=\"noopener\">izolat sirutke<\/a> mo\u017ee biti bolji izbor, jer je sadr\u017eaj laktoze manji, ili protein s probavnim enzimima (npr. <a href=\"https:\/\/gymbeam.hr\/true-whey-prodigest-gymbeam.html\" target=\"_blank\" rel=\"noopener\">True Whey ProDigest<\/a>). <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener\">Biljni proteini <\/a>tako\u0111er mogu biti prikladan izbor za obje skupine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e informacija o proteinima, o njima mo\u017eete pro\u010ditati u na\u0161em \u010dlanku<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Kako odabrati pravi protein za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image4.png\" alt=\"Protein sirutke s probavnim enzimima\" class=\"wp-image-612556\" title=\"Protein sirutke s probavnim enzimima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image4.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image4-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sazetak_kljucnih_razlika_tko_je_pobjednik\"><\/span>Sa\u017eetak klju\u010dnih razlika: tko je pobjednik?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sirutka u prahu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Protein sirutke<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Proizvedeno<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">podsirivanjem mlijeka sirilom<\/td><td class=\"has-text-align-center\" data-align=\"center\">izdvajanjem i filtracijom iz sirutke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prosje\u010dna energetska vrijednost na 100 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prosje\u010dna energija &#8211; 30 g proteina po porciji<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>821 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>155 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sadr\u017eaj proteina u 100 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c12 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c70 \u2013 90 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sadr\u017eaj ugljikohidrata u 100 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c75 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c2 \u2013 8 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sadr\u017eaj masti u 100 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c1 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c1 \u2013 5 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Upotreba<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">za izravnu konzumaciju, u ka\u0161ama, smoothiejima, ali i za kuhanje i pe\u010denje<\/td><td class=\"has-text-align-center\" data-align=\"center\">za izravnu konzumaciju, u ka\u0161ama, smoothiejima, ali i za kuhanje i pe\u010denje, nadopunu proteina u prehrani, napitak nakon treninga za podr\u0161ku oporavku i rastu mi\u0161i\u0107a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><b><strong>Obrada<\/strong><\/b><\/td><td class=\"has-text-align-center\" data-align=\"center\">samo su\u0161enjem<\/td><td class=\"has-text-align-center\" data-align=\"center\">proizvod vi\u0161e obra\u0111en suvremenim tehnolo\u0161kim procesima<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prednosti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visoki sadr\u017eaj kvalitetnog proteina<\/td><td class=\"has-text-align-center\" data-align=\"center\">bogat proteinima, jednostavan za pripremu, svestran<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nedostaci<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visok sadr\u017eaj laktoze, ni\u017ei ukupni sadr\u017eaj proteina<\/td><td class=\"has-text-align-center\" data-align=\"center\">mo\u017ee biti skuplji (npr. izolati i hidrolizati)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_pouka_proizlazi_iz_svega\"><\/span>Koja pouka proizlazi iz svega?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada znate da su <b><strong>sirutka i <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener\"><b><strong>protein sirutke<\/strong><\/b><\/a> vrlo sli\u010dni, ali zapravo jako daleko jedan od drugog. Oba su <strong>prirodni<\/strong> proizvodi iz mlijeka, pri \u010demu je <strong>sirutka<\/strong> samo prete\u010da za stvaranje <strong>koncentriranijeg<\/strong> proteina sirutke. Potonji je onda vrijedan dodatak prehrani zbog svojih dobrobiti u smislu<strong> oporavka i rasta mi\u0161i\u0107a<\/strong> ili jednostavan <strong>alat za dodavanje visokokvalitetnih proteina<\/strong> prehrani svakog entuzijasta <strong>zdravog na\u010dina \u017eivota<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako smatrate da su neke informacije u ovom \u010dlanku nove i korisne, bilo bi nam drago da ih podijelite na dru\u0161tvenim mre\u017eama ili podijelite 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\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/whey-protein-sirutke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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>Sirutka i protein sirutke nisu isto. U ovom \u0107ete \u010dlanku saznati koje su klju\u010dne razlike izme\u0111u njih, koje su im prednosti i za koga je bolja sirutka ili protein sirutke.<\/p>\n","protected":false},"author":236,"featured_media":612592,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7124,6272,7184,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-638480","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-protein-u-prahu-hr","10":"tag-proteini-hr","11":"tag-rast-misicne-mase-hr","12":"tag-zdravlje-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koja je razlika izme\u0111u sirutke i proteina sirutke? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je sirutka i protein sirutke? 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