{"id":10762,"date":"2024-07-23T09:29:46","date_gmt":"2024-07-23T07:29:46","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=10762"},"modified":"2024-07-23T09:31:11","modified_gmt":"2024-07-23T07:31:11","slug":"dodaci-prehrani-za-rekreativne-sportase","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2024\/07\/dodaci-prehrani-za-rekreativne-sportase\/","title":{"rendered":"Dodaci prehrani za rekreativne sporta\u0161e"},"content":{"rendered":"<div  class='flex_column av-32vt7xm-0fea8c7d5fdb428aba3e3088f5121ae9 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lyy2fa2t-bc5fafc429d58ef936d57d7a1b43f23f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dodaci prehrani su tvari koje se dodaju prehrani s ciljem pobolj\u0161anja op\u0107eg zdravlja, pove\u0107anja sportskih rezultata i ubrzanja regeneracije nakon vje\u017ebanja. Kori\u0161tenje dodataka prehrani postaje sve popularnije zbog njihove u\u010dinkovitosti i jednostavnosti primjene. Ipak, vrlo je va\u017eno da dodaci prehrani budu dio uravnote\u017eene prehrane i zdravog na\u010dina \u017eivota. Ako prvi put uzimate bilo koji dodatak prehrani, svakako je preporu\u010dljivo konzultirati se s nutricionistom, kako biste osigurali sigurnu i u\u010dinkovitu upotrebu u svakodnevnom \u017eivotu.<\/p>\n<h3><span style=\"color: #808080\">\u0160to su uop\u0107e dodaci prehrani?<\/span><\/h3>\n<p>Dodaci prehrani dostupni su u razli\u010ditim oblicima, npr. kao kapsule, tablete, pra\u0161kovi, teku\u0107ine i tablete. Naj\u010de\u0161\u0107i dodaci prehrani uklju\u010duju proteine, aminokiseline, kreatin, omega-3 masne kiseline, vitamine, minerale, probiotike i dodatke elektrolita.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2pvsdai-ab8968a445c0b445c136ded07e629278 av_one_half  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lyy2jgwv-376ec825d2eb26701f798225f6bfd47f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Za\u0161to koristiti dodatke prehrani?<\/span><\/h4>\n<p><span style=\"color: #ffffff\">.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lyy2w720-2ebc6f58421f2a8fce3cdb2b5b6fa910 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kori\u0161tenje dodataka prehrani ima nekoliko pozitivnih u\u010dinaka, kao \u0161to su:<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lyy2nfxy-46b1b61e614fad615e883a5d94474de9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><span style=\"color: #808080\"><strong>Pobolj\u0161anje performansi:<\/strong><\/span> Odre\u0111eni dodaci prehrani (npr. kreatin, kofein i beta-alanin) mogu pomo\u0107i u pove\u0107anju snage, izdr\u017eljivosti i ukupnih performansi tijekom vje\u017ebanja.<\/li>\n<li><strong><span style=\"color: #808080\">Ubrzanje regeneracije:<\/span><\/strong> Proteinski prahovi i aminokiseline klju\u010dni su za oporavak mi\u0161i\u0107nog tkiva nakon intenzivnog treninga, \u0161to poma\u017ee br\u017eem oporavku i smanjenju umora mi\u0161i\u0107a.<\/li>\n<li><strong><span style=\"color: #808080\">Potpora op\u0107em zdravlju:<\/span><\/strong> Vitamini, minerali i omega-3 masne kiseline doprinose boljem funkcioniranju imunolo\u0161kog sustava, zdravlju kardiovaskularnog sustava i op\u0107em blagostanju.<\/li>\n<li><strong><span style=\"color: #808080\">Sprje\u010davanje nedostatka hranjivih tvari:<\/span><\/strong> Intenzivnom tjelovje\u017ebom i pove\u0107anom tjelesnom aktivno\u0161\u0107u pove\u0107ava se potreba za odre\u0111enim nutrijentima, a dodaci prehrani mogu sprije\u010diti mogu\u0107e nedostatke.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-22naccq-dd0de7dedffb7442bf261d98599696e5 av_one_half  avia-builder-el-6  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1juacdm-15ec40c15788522528bb557f10fe9a60\">\n.avia-image-container.av-1juacdm-15ec40c15788522528bb557f10fe9a60 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1juacdm-15ec40c15788522528bb557f10fe9a60 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1juacdm-15ec40c15788522528bb557f10fe9a60 av-styling- avia-align-center  avia-builder-el-7  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10765 avia-img-lazy-loading-not-10765 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_intersport.jpg\" alt='' title='dodaci_intersport'  height=\"1080\" width=\"750\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_intersport.jpg 750w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_intersport-278x400.jpg 278w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_intersport-715x1030.jpg 715w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_intersport-490x705.jpg 490w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-4bed6y-db88bc51bb583f7a1154bf8113d646d5 av_one_full  avia-builder-el-8  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-jnyrqi-e90ee81d27bfe93fe41ced3b10fb410c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Koji su dodaci prehrani korisni za rekreativce?<\/span><\/h4>\n<p>Odabrali smo tri dodatka prehrani koji su po na\u0161em mi\u0161ljenju najprikladniji za rekreativce. Vrh forme<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-37pyidm-a9ff75c1aa9385b43ed58cf71fcc6e80 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lyy36718-0acfda1ff8c32f8d0b73b8a92ecd43d1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prije svega istaknuli bismo bjelanj\u010devine \u200b\u200bodnosno <strong><span style=\"color: #808080\">proteinske prahove<\/span><\/strong>.<\/p>\n<p><strong><span style=\"color: #808080\">Proteinski prahovi<\/span><\/strong> kao \u0161to su sirutka, kazein i biljni proteini su koncentrirani izvori proteina koji su potrebni tijelu za rast i obnovu mi\u0161i\u0107a.<\/p>\n<p>Ali \u0161to se doga\u0111a u na\u0161em tijelu kada po\u010dnemo uzimati proteinske prahove? Proteini se razgra\u0111uju u aminokiseline, koje poti\u010du sintezu proteina i rast mi\u0161i\u0107a, \u0161to je klju\u010dno za oporavak mi\u0161i\u0107nog tkiva nakon vje\u017ebanja. To ubrzava regeneraciju, smanjuje umor mi\u0161i\u0107a i skra\u0107uje vrijeme oporavka, \u0161to dovodi do pove\u0107anja mi\u0161i\u0107ne mase i pobolj\u0161ane snage i performansi.<\/p>\n<p><strong><span style=\"color: #808080\">Primjena:<\/span><\/strong> Proteinski prah je posebno koristan nakon vje\u017ebanja jer poma\u017ee u br\u017eoj regeneraciji mi\u0161i\u0107a. Tako\u0111er su zgodni za pove\u0107anje dnevnog unosa proteina, koji su va\u017eni za odr\u017eavanje mi\u0161i\u0107ne mase i cjelokupnog zdravlja.<\/p>\n<p><strong><span style=\"color: #808080\">Prednosti:<\/span><\/strong><\/p>\n<ul>\n<li>Ubrzavaju regeneraciju mi\u0161i\u0107a nakon vje\u017ebanja.<\/li>\n<li>Pove\u0107avaju mi\u0161i\u0107nu masu i snagu.<\/li>\n<li>Poma\u017eu u odr\u017eavanju mi\u0161i\u0107ne mase tijekom mr\u0161avljenja.<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2kwkw7e-5b92f7228b42746bf47b8e8d43b955ef av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-230v0y2-a917715e5d853634929cc89a18e95537 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #ffffff\">Sljede\u0107i dodatak <\/span><\/h6>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sljede\u0107i dodatak prehrani je <strong><span style=\"color: #808080\">kreatin<\/span><\/strong>, za kojeg smatramo da je izrazito premalo kori\u0161ten me\u0111u rekreativcima.<\/p>\n<p><strong><span style=\"color: #808080\">Kreatin<\/span><\/strong> je prirodna tvar koja se nalazi u mi\u0161i\u0107nim stanicama i poma\u017ee u proizvodnji energije tijekom vje\u017ebanja visokog intenziteta. Konzumacijom kreatina pove\u0107avaju se zalihe kreatina u mi\u0161i\u0107ima, \u0161to omogu\u0107uje br\u017eu regeneraciju ATP-a (ATP ili adenozin trifosfat je osnovna jedinica za pohranjivanje i prijenos energije u stanicama \u017eivih organizama) tijekom aktivnosti visokog intenziteta. To podupire pobolj\u0161anje mi\u0161i\u0107ne snage, izdr\u017eljivosti i ukupne atletske izvedbe. Osim toga, kreatin mo\u017ee potaknuti pove\u0107anje mi\u0161i\u0107ne mase, jer poti\u010de zadr\u017eavanje vode u mi\u0161i\u0107ima, a time i njihov volumen.<\/p>\n<p>Kreatin je tako\u0111er va\u017ean za opskrbu energijom mozga i neuronskih stanica. Neka istra\u017eivanja sugeriraju mogu\u0107e dobrobiti za kognitivne funkcije, kao \u0161to su pam\u0107enje i koncentracija.<\/p>\n<p><strong><span style=\"color: #808080\">Upotreba:<\/span><\/strong> Kreatin je posebno u\u010dinkovit za sporta\u0161e koji se bave kratkotrajnim i visokointenzivnim aktivnostima kao \u0161to su dizanje utega, sprint i sportovi koji zahtijevaju eksplozivnu snagu.<\/p>\n<p><strong><span style=\"color: #808080\">Prednosti:<\/span><\/strong><\/p>\n<ul>\n<li>Pove\u0107ava snagu i mi\u0161i\u0107nu masu.<\/li>\n<li>Pobolj\u0161ava izvedbu u vje\u017ebama visokog intenziteta.<\/li>\n<li>Ubrzava oporavak nakon vje\u017ebanja.<\/li>\n<\/ul>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-1l5fvhm-ee99178a8b14848da68b212fc0cb1465 av_one_full  avia-builder-el-16  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lyy3716f-587d3220a914bec3b655e9836f7d6667\">\n.avia-image-container.av-lyy3716f-587d3220a914bec3b655e9836f7d6667 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lyy3716f-587d3220a914bec3b655e9836f7d6667 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lyy3716f-587d3220a914bec3b655e9836f7d6667 av-styling- avia-align-center  avia-builder-el-17  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10766 avia-img-lazy-loading-not-10766 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_prehrani.jpg\" alt='' title='dodaci_prehrani'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_prehrani.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_prehrani-400x168.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_prehrani-1030x433.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_prehrani-768x323.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/07\/dodaci_prehrani-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-1d5mxnu-93a94af6972d48e820dd1f19890db670 av_one_full  avia-builder-el-18  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-qqq5hm-a4d201ca66b87bcd93838b66dc42ea0a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #ffffff\"><strong>Napitci s elektrolitim<\/strong><\/span><\/h6>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-20  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #808080\"><strong>Napitci s elektrolitima<\/strong><\/span> formulirani su za nadoknadu elektrolita poput natrija, kalija, kalcija i magnezija koji se gube znojenjem tijekom tjelesne aktivnosti. Ova pi\u0107a \u010desto sadr\u017ee i ugljikohidrate za dodatnu energiju.<\/p>\n<p><strong><span style=\"color: #808080\">Primjena:<\/span><\/strong> Napitci s elektrolitima posebno su korisni tijekom dugotrajnog vje\u017ebanja, intenzivnog treninga ili vje\u017ebanja po vru\u0107em vremenu kada je pove\u0107an gubitak teku\u0107ine i elektrolita.<\/p>\n<p><strong><span style=\"color: #808080\">Prednosti:<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #808080\">Rehidracija:<\/span> Poma\u017eu brzo nadoknaditi izgubljenu teku\u0107inu i elektrolite, sprje\u010davaju\u0107i dehidraciju.<\/li>\n<li><span style=\"color: #808080\">Energija:<\/span> osiguravaju brzo dostupnu energiju u obliku ugljikohidrata, \u0161to poma\u017ee u odr\u017eavanju performansi tijekom dugotrajnog vje\u017ebanja.<\/li>\n<li><span style=\"color: #808080\">Prevencija gr\u010deva:<\/span> Adekvatan unos elektrolita poma\u017ee u sprje\u010davanju gr\u010deva mi\u0161i\u0107a i umora.<br \/>\nOdr\u017eavanje ravnote\u017ee elektrolita: Podr\u017eavaju ravnote\u017eu elektrolita u tijelu, \u0161to je neophodno za pravilan rad mi\u0161i\u0107a i \u017eiv\u010danog sustava.<\/li>\n<\/ul>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-kmocay-263a43cf93b1e5081fda79dedcd454dd av_one_full  avia-builder-el-22  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lyy3dthn-e3ca26a187c8869d53589166ff483fc1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kori\u0161tenje dodataka prehrani mo\u017ee zna\u010dajno pridonijeti pobolj\u0161anju sportskih rezultata, br\u017eem oporavku i cjelokupnom zdravlju, no klju\u010dno je da se koriste sigurno i promi\u0161ljeno. Uvijek treba voditi ra\u010duna o preporu\u010denim dozama, a suplementi trebaju biti samo nadopuna zdrave i uravnote\u017eene prehrane, a ne zamjena za nju. Va\u017eno je izbjegavati nepotrebne dodatke i koristiti samo one koji imaju jasno definiranu svrhu i korisni su za va\u0161e individualne potrebe i ciljeve.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dodaci prehrani su tvari koje se dodaju prehrani s ciljem pobolj\u0161anja op\u0107eg zdravlja, pove\u0107anja sportskih rezultata i ubrzanja regeneracije nakon vje\u017ebanja&#8230;<\/p>\n","protected":false},"author":5,"featured_media":10767,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":141,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":141,"taxonomy":"category","description":"","parent":0,"count":71,"filter":"raw","term_order":"9","url":"https:\/\/www.intersport.hr\/blog\/category\/trendovi\/"}],"tags":[],"class_list":["post-10762","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trendovi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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