{"id":25842,"date":"2026-09-04T06:00:00","date_gmt":"2026-09-04T04:00:00","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=25842"},"modified":"2026-08-31T13:50:26","modified_gmt":"2026-08-31T11:50:26","slug":"dnevni-unos-protein","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/dnevni-unos-protein\/","title":{"rendered":"Koliko proteina treba uneti dnevno?"},"content":{"rendered":"\n<p><strong>TL;DR<\/strong><\/p>\n\n\n\n<ul>\n<li>Osnovna preporuka (RDA\/EFSA) za zdrave odrasle je oko 0,8 g proteina po kilogramu telesne te\u017eine dnevno, \u0161to je minimum da se izbegne deficit, a ne idealan cilj za sve.<\/li>\n\n\n\n<li>Za osobe koje redovno treniraju, imaju preko 40 godina ili su u periodu mr\u0161avljenja, preporuke idu i do 1,2-1,6 g po kilogramu.<\/li>\n\n\n\n<li>Prose\u010dna osoba ve\u0107 unosi 65-100 g proteina dnevno, \u0161to zna\u010di da ve\u0107ina ljudi ne pati od manjka, ve\u0107 od lo\u0161e raspodele tokom dana.<\/li>\n\n\n\n<li>Izvori proteina dele se na \u017eivotinjske (meso, riba, jaja, mle\u010dni proizvodi) i biljne (mahunarke, tofu, \u017eitarice, ora\u0161asti plodovi), a najnovija istra\u017eivanja pokazuju da mit o \u201enepotpunim&#8221; biljnim proteinima ne stoji za ve\u0107inu ljudi.<\/li>\n\n\n\n<li>Premalo proteina vodi ka gubitku mi\u0161i\u0107ne mase, slabijem imunitetu i sporijem oporavku, dok prekomeran unos kod zdravih ljudi nije opasan, ali mo\u017ee istisnuti druge va\u017ene nutrijente poput vlakana.<\/li>\n\n\n\n<li>Osobe sa oboljenjem bubrega treba da se konsultuju sa lekarom pre nego \u0161to zna\u010dajno pove\u0107aju unos proteina.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Koliko proteina zapravo treba dnevno<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteini-u-obliku-ribe-mesa-i-sira.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteini-u-obliku-ribe-mesa-i-sira.jpg\" alt=\"Proteini U Obliku Ribe Mesa I Sira\" class=\"wp-image-25845\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteini-u-obliku-ribe-mesa-i-sira.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteini-u-obliku-ribe-mesa-i-sira-300x158.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteini-u-obliku-ribe-mesa-i-sira-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Naj\u010de\u0161\u0107e citirana preporuka, poznata kao <a href=\"https:\/\/www.ars.usda.gov\/ARSUserFiles\/80400530\/pdf\/1720\/Table_1_NIN_GEN_1720.pdf\">RDA (Recommended Dietary Allowance)<\/a> i sli\u010dno definisana od strane <a href=\"https:\/\/knowledge4policy.ec.europa.eu\/health-promotion-knowledge-gateway\/dietary-protein-intake-adults-3_en\">Evropske agencije za bezbednost hrane (EFSA)<\/a>, iznosi 0,8 g proteina po kilogramu telesne te\u017eine dnevno za zdrave odrasle osobe. EFSA konkretno navodi 0,83 g po kilogramu kao populacionu referentnu vrednost.<\/p>\n\n\n\n<p>Va\u017eno je razumeti da ova brojka predstavlja minimum koji spre\u010dava deficit, a ne nu\u017eno optimalan unos za svakoga. Ona je izra\u010dunata tako da<strong> pokriva potrebe 97-98% zdrave populacije<\/strong>, \u0161to zna\u010di da nije zami\u0161ljena kao cilj koji treba \u201epresti\u0107i&#8221;, ve\u0107 kao donja granica.<\/p>\n\n\n\n<p>Zanimljivo je da su smernice za ishranu nedavno podigle preporu\u010deni raspon na 1,2-1,6 g po kilogramu, iako <a href=\"https:\/\/med.stanford.edu\/news\/insights\/2026\/03\/how-much-protein.html\">stru\u010dnjaci sa Stanforda<\/a> isti\u010du da za to ne postoji nova nau\u010dna osnova, ve\u0107 da je re\u010d pre svega o promeni pristupa.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kako izra\u010dunati sopstvene potrebe za proteinima<\/strong><\/h2>\n\n\n\n<p>Osnovna formula je jednostavna: telesna te\u017eina u kilogramima pomno\u017eena sa preporu\u010denim brojem grama po kilogramu, u zavisnosti od va\u0161eg profila.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Profil<\/strong><\/td><td><strong>Preporu\u010den unos<\/strong><\/td><td><strong>Primer za osobu od 70 kg<\/strong><\/td><\/tr><tr><td>Sedentarna odrasla osoba<\/td><td>0,8-0,83 g\/kg<\/td><td>56-58 g<\/td><\/tr><tr><td>Osoba koja redovno trenira<\/td><td>1,1-1,5 g\/kg<\/td><td>77-105 g<\/td><\/tr><tr><td>Osoba koja intenzivno trenira snagu ili izdr\u017eljivost<\/td><td>1,2-1,7 g\/kg<\/td><td>84-119 g<\/td><\/tr><tr><td>Osobe starije od 40-50 godina<\/td><td>1-1,2 g\/kg<\/td><td>70-84 g<\/td><\/tr><tr><td>Trudno\u0107a<\/td><td>dodatnih 25 g dnevno u odnosu na uobi\u010dajen unos<\/td><td>zavisi od osnovnog unosa<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Za osobe sa pove\u0107anom telesnom masom, preporu\u010duje se kori\u0161\u0107enje prilago\u0111ene telesne te\u017eine umesto stvarne, jer mi\u0161i\u0107na masa, a ne masno tkivo, odre\u0111uje stvarnu potrebu za proteinima. U tom slu\u010daju je najbolje konsultovati nutricionistu.<\/p>\n\n\n\n<p><em>Izvor:<\/em><a href=\"https:\/\/med.stanford.edu\/news\/insights\/2026\/03\/how-much-protein.html\"><em> <\/em><\/a>&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-protein-per-day\"><em>Healthline &#8211; Protein Intake: How Much Protein Should You Eat per Day?<\/em><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko po obroku<\/strong><\/h3>\n\n\n\n<p>Umesto da se fokusirate isklju\u010divo na dnevni zbir, korisnije je razmi\u0161ljati u obrocima. <a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/are-you-getting-too-much-protein\">Preporuka<\/a> je 15-30 g proteina po glavnom obroku, dok obroci preko 40 g po jednom sedenju ne donose dodatnu korist u odnosu na manje porcije.<\/p>\n\n\n\n<p>Zanimljivo,<a href=\"https:\/\/med.stanford.edu\/news\/insights\/2026\/03\/how-much-protein.html\"> novija istra\u017eivanja sa Stanforda<\/a>pokazuju da strogo raspore\u0111ivanje proteina na male porcije tokom dana nije neophodno kao \u0161to se ranije mislilo. Telo podjednako dobro metaboli\u0161e protein bez obzira na to da li je raspore\u0111en u tri ili u jednom obroku, mada je kod starijih osoba raspore\u0111ivanje i dalje korisno.<\/p>\n\n\n\n<p>Ako tra\u017eite konkretne ideje za obrok bogat proteinima, pogledajte na\u0161 tekst o proteinskom doru\u010dku sa receptima koji lako pokrivaju 20-30 g po obroku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Izvori proteina: \u017eivotinjski i biljni<\/strong><\/h2>\n\n\n\n<p>Najbolja strategija je kombinovanje oba tipa, jer donose razli\u010dit spektar nutrijenata uz protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u017divotinjski izvori<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Namirnica<\/strong><\/td><td><strong>Pribli\u017ean sadr\u017eaj proteina<\/strong><\/td><\/tr><tr><td>Piletina ili \u0107uretina (100 g)<\/td><td>25-30 g<\/td><\/tr><tr><td>Riba, npr. losos ili tuna (100 g)<\/td><td>20-25 g<\/td><\/tr><tr><td>Jaje (1 komad)<\/td><td>6 g<\/td><\/tr><tr><td>Gr\u010dki jogurt (200 g)<\/td><td>18-20 g<\/td><\/tr><tr><td>Skuta\/cottage sir (100 g)<\/td><td>11-12 g<\/td><\/tr><tr><td>Mleko (1 \u010da\u0161a)<\/td><td>8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Biljni izvori<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Namirnica<\/strong><\/td><td><strong>Pribli\u017ean sadr\u017eaj proteina<\/strong><\/td><\/tr><tr><td>Kuvani pasulj ili so\u010divo (150 g)<\/td><td>10-12 g<\/td><\/tr><tr><td>Tofu (100 g)<\/td><td>8 g<\/td><\/tr><tr><td>Kikiriki puter (2 ka\u0161ike)<\/td><td>7-8 g<\/td><\/tr><tr><td>Kinoa, kuvana (1 \u0161olja)<\/td><td>8 g<\/td><\/tr><tr><td>Testenina, kuvana (1 \u0161olja)<\/td><td>8 g<\/td><\/tr><tr><td>Ora\u0161asti plodovi (30 g)<\/td><td>6-7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Za \u0161iri pregled namirnica bogatih proteinima, pogledajte na\u0161 detaljan tekst<a href=\"https:\/\/fitpass.rs\/blog\/namirnice-bogate-proteinima\/\"> Namirnice bogate proteinima<\/a>.<\/p>\n\n\n\n<p><em>Izvori:<\/em><a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\"><em>&nbsp;<\/em><\/a><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/\"><em>Izvor: USDA FoodData Central<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mit o \u201enepotpunim&#8221; biljnim proteinima<\/strong><\/h3>\n\n\n\n<p>Dugo se smatralo da biljni proteini ne sadr\u017ee sve esencijalne aminokiseline i da ih zato treba kombinovati u istom obroku, na primer pirina\u010d i pasulj zajedno. <a href=\"https:\/\/med.stanford.edu\/news\/insights\/2026\/03\/how-much-protein.html\">Novija analiza <\/a>pokazuje da je ova ideja pogre\u0161na jer biljni proteini sadr\u017ee sve aminokiseline, samo u ne\u0161to druga\u010dijim odnosima, a kod raznovrsne ishrane sa dovoljno ukupnog unosa proteina, ova razlika prakti\u010dno nema zna\u010daj.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta se de\u0161ava ako unosite premalo proteina<\/strong><\/h2>\n\n\n\n<p>Nedovoljan unos proteina tokom du\u017eeg perioda mo\u017ee dovesti do:<\/p>\n\n\n\n<ul>\n<li>Gubitka mi\u0161i\u0107ne mase i snage.<\/li>\n\n\n\n<li>Ose\u0107aja slabosti i hroni\u010dne umorenosti.<\/li>\n\n\n\n<li>Sporijeg oporavka posle povreda ili bolesti.<\/li>\n\n\n\n<li>Slabljenja kose, ko\u017ee i noktiju.<\/li>\n\n\n\n<li>Ve\u0107eg rizika od preloma kostiju.<\/li>\n\n\n\n<li>Nedostatka pojedinih vitamina i minerala, poput gvo\u017e\u0111a ili vitamina B12, koji se \u010desto unose zajedno sa proteinskim namirnicama.<\/li>\n<\/ul>\n\n\n\n<p>Ovo je posebno relevantno za osobe koje smanjuju ukupan broj kalorija radi mr\u0161avljenja, jer je u tim slu\u010dajevima lako nesvesno smanjiti i unos proteina, \u0161to ubrzava gubitak mi\u0161i\u0107ne mase umesto masnog tkiva.<\/p>\n\n\n\n<p><em>Izvor:<\/em><a href=\"https:\/\/www.bswhealth.com\/blog\/7-easy-ways-to-up-your-protein-intake\"><em> <\/em><em>Baylor Scott &amp; White Health &#8211; 7 easy ways to up your protein intake<\/em><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta se de\u0161ava ako unosite previ\u0161e proteina<\/strong><\/h2>\n\n\n\n<p>Za zdrave osobe bez postoje\u0107ih oboljenja bubrega, umereno pove\u0107an unos proteina, \u010dak i dva puta ve\u0107i od osnovne preporuke, generalno se smatra bezbednim.<\/p>\n\n\n\n<p>Ipak, postoji nekoliko stvari na koje treba obratiti pa\u017enju:<\/p>\n\n\n\n<ul>\n<li><strong>Istiskivanje drugih nutrijenata.<\/strong> Ako ve\u0107i deo obroka \u010dine meso, sir i proteinski napici, lako se desi da u ishrani ostane premalo vlakana, vitamina i antioksidanasa iz povr\u0107a, vo\u0107a i mahunarki.<\/li>\n\n\n\n<li><strong>Oboljenja bubrega.<\/strong> Osobe sa ve\u0107 postoje\u0107im bubre\u017enim oboljenjem treba da ograni\u010de unos proteina, dok osobe na dijalizi imaju suprotnu preporuku, pove\u0107an unos. U oba slu\u010daja odluku treba doneti sa lekarom.<\/li>\n\n\n\n<li><strong>Kvalitet izvora.<\/strong> Ve\u0107i deo dodatnog proteina bolje je unositi iz nemasnog mesa, ribe, mahunarki i mle\u010dnih proizvoda nego iz prera\u0111enog crvenog mesa, koje nosi dodatne zdravstvene rizike.<\/li>\n<\/ul>\n\n\n\n<p><em>Izvor:<\/em><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/knowledge4policy.ec.europa.eu\/health-promotion-knowledge-gateway\/dietary-protein-intake-adults-3_en\"><em>European Commission &#8211; Dietary recommendations for protein intake for adults<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-protein-per-day\"><em>Healthline &#8211; Protein Intake: How Much Protein Should You Eat per Day?<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/med.stanford.edu\/news\/insights\/2026\/03\/how-much-protein.html\"><em>Stanford Medicine &#8211; How much protein should we really be eating?<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<p>Telo ne skladi\u0161ti vi\u0161ak proteina kao \u201erezervu&#8221;, ve\u0107 ga koristi za energiju ili ga pretvara u masno tkivo ako su ukupne kalorije ve\u0107 u vi\u0161ku, isto kao i sa vi\u0161kom bilo kog drugog makronutrijenta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ishrana koja prati va\u0161 trening<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pro\u010ditajte i:<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/fitpass.rs\/blog\/sta-jesti-pre-i-posle-treninga\/\">\u0160ta jesti pre i posle treninga?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/ishrana-za-misicnu-masu\/\">Ishrana za mi\u0161i\u0107nu masu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/trikovi-u-ishrani-za-brze-mrsavljenje-koje-morate-probati\/\">Plan ishrane za mr\u0161avljenje za dugoro\u010dne rezultate<\/a><\/li>\n<\/ul>\n\n\n\n<p><em>Napomena: Sadr\u017eaj ovog teksta je informativnog karaktera i ne zamenjuje stru\u010dni medicinski ili nutricionisti\u010dki savet. Za individualne preporuke obratite se lekaru ili nutricionisti.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR Koliko proteina zapravo treba dnevno Naj\u010de\u0161\u0107e citirana preporuka, poznata kao RDA (Recommended Dietary Allowance) i sli\u010dno definisana od strane Evropske agencije za bezbednost hrane (EFSA), iznosi 0,8 g proteina po kilogramu telesne te\u017eine dnevno za zdrave odrasle osobe. EFSA konkretno navodi 0,83 g po kilogramu kao populacionu referentnu vrednost. Va\u017eno je razumeti da ova [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dnevni unos proteina - Koliko proteina treba uneti dnevno?<\/title>\n<meta name=\"description\" content=\"Koliko proteina dnevno vam realno treba, po kilogramu telesne te\u017eine i nivou aktivnosti, uz tabelu unosa i najbolje izvore, \u017eivotinjske i biljne.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/dnevni-unos-protein\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dnevni unos proteina - 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