{"id":5994,"date":"2017-08-25T16:45:14","date_gmt":"2017-08-25T14:45:14","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=5994"},"modified":"2018-02-02T16:20:49","modified_gmt":"2018-02-02T14:20:49","slug":"kako-proteini-uticu-na-vase-telo-kako-ih-piti","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/kako-proteini-uticu-na-vase-telo-kako-ih-piti\/","title":{"rendered":"\u0160ta su proteini i kako bi ih trebalo piti?"},"content":{"rendered":"

Da bismo postigli \u017eeljene rezultate, osim pravilnog i redovnog treniranja neophodno je pridr\u017eavati se i pravilne ishrane koja podrazumeva odgovaraju\u0107 i izbalansiran unos ugljenih hidrata, belan\u010devina i masti, u skladu sa ciljevima koje \u017eelimo posti\u0107i.* Ukoliko, iz nekog razloga, ne\u0161to od navedenog ne unosimo u dovoljnim koli\u010dinama kroz ishranu, preporu\u010duje se suplementacija.\u00a0 Zahvaljuju\u0107i FitPass sistemu<\/a>, svaki korisnik FitPass kartice<\/a> ima pogodnost da ostvari popust<\/a> prilikom kupovine suplement proizvod u odre\u0111enim suplemet shopovima.<\/a><\/p>\n

*\u00a0U skladu sa savetima nutricionista<\/em><\/p>\n

\"kako-piti-proteine.\"Protein je jedinjenje\u00a0usmeren pre svega za rast i razvoj, ali i odr\u017eavanje mi\u0161i\u0107ne mase, ali i mnoge druge procese u na\u0161em organizmu; stoga je va\u017eno unositi ga\u00a0u dovoljnim\u00a0koli\u010dinama. Preporu\u010duje se da nedostatak proteina nadokna\u0111ujemo nekom vrstom proteinskog praha koji ima sadr\u017eaj proteina ve\u0107i od 70%. Na tr\u017ei\u0161tu mo\u017eemo prona\u0107i razli\u010dite vrste proteinskih prahova. Svi oni nisu isto tako ni jednakog kvaliteta, pa bi trebalo biti obazriv prilikom odabira. Potrebno je uzeti u obzir, osim spomenutog procenta proteina, i vrstu istog.<\/p>\n

\n

”Sve proteine uop\u0161teno delimo na vi\u0161e grupa u odnosu na njihovo: poreklo, izvore, brzinu delovanja i koncentraciju. Mo\u017eemo navesti tri osnovne vrste proteinskih prahova: whey, casein i soy (soja).”<\/p>\n<\/blockquote>\n

Whey je protein koji se dobija iz te\u010dne surutke. Ujedno, po\u017eeljno ga je unositi\u00a0zbog svoje biolo\u0161ke vrednosti (sadr\u017ei svih devet aminokiselina neophodnih za oporavak, rast i rad mi\u0161i\u0107a). Ono po \u010demu se izdvaja u odnosu na ostale proteine jeste brzina kojom se razgra\u0111uje, a potom i \u201eugra\u0111uje\u201c u mi\u0161i\u0107e. Kao \u0161to smo rekli, whey se dobija iz surutke, i u zavisnosti od takozvane \u010disto\u0107e koja se posti\u017ee kroz njenu filtraciju, razlikujemo: whey isolate (izolovani), hydrolysate (hidroizolovani) i concentrate (koncentrovani). Whey isolate predstavlja\u00a0\u010dist oblik proteina koji se mo\u017ee prona\u0107i na tr\u017ei\u0161tu (sadr\u017ei najmanji procenat ugljenih hidrata i masti). Whey hydrolysate je zapravo isto \u0161to i whey isolate, samo \u0161to je proces varenja ovog proteina kratak s obzirom da su aminokiseline razgra\u0111ene na jo\u0161 manje gradivne jedinice \u2013 peptide, koji se brzo i lako vare. Tre\u0107u vrstu predstavlja whey concentrate prilikom \u010dije proizvodnje se uklanjaju ugljeni hidrati (\u0161e\u0107eri laktoze) i mle\u010dne masti. Ove \u201e\u010distije\u201c forme proteinskih prahova ko\u0161taju vi\u0161e.<\/p>\n

\"kako-piti-proteine\"<\/p>\n

Osim ovoga, postoji i proteinski prahovi biljnog porekla: soy, kao i casein, glavni protein u kravljem mleku.<\/p>\n

\n

”Prilikom kupovine, moramo da obratimo pa\u017enju na koncentraciju proteina u proteinskom prahu. Oni koji sadr\u017ee najmanje 70% proteina smatraju se preporu\u010denim izborom.”<\/p>\n<\/blockquote>\n

Ve\u0107ina whey proteina sadr\u017ei izme\u0111u 70-80% proteina, ali postoje i oni sa svega 35% proteina, \u0161to nam ukazuje na to da ve\u0107i deo ovog suplementa \u010dine ugljeni hidrati i masti, \u0161to svakako \u017eelimo da izbegnemo.<\/p>\n

\"kako-piti-proteine\"Proteinski prah se obi\u010dno pije u formi \u0161ejka, pome\u0161an sa vodom ili mlekom. Da li \u0107emo se odlu\u010diti za prvu ili drugu varijantu zavisi od toga da li \u017eelimo da unesemo \u010dist protein ili i ne\u0161to ugljenih hidrata i masti koji se nalaze u mleku. Uop\u0161teno,\u00a0preporu\u010duje se kombinacija whey protein sa kazeinom kojega, prirodno, ve\u0107 ima u mleku. U tom slu\u010daju, mo\u017eemo da izaberemo i vrstu mleka s kojim \u0107emo ga kombinovati (razli\u010dit procenat mle\u010dne masti i laktoze). Danas se mogu prona\u0107i i proteinski prahovi otporni na termi\u010dku obradu \u0161to nam omogu\u0107ava da ih koristimo u pripremi razli\u010ditih jela.<\/p>\n

Jedno od naj\u010de\u0161\u0107ih pitanja je kada i koliko piti proteinski prah?\u00a0Po\u017eeljno\u00a0ga je uzeti nakon treninga jer su tada mi\u0161i\u0107noj masi neophodni odgovaraju\u0107i nutrijenti koji \u0107e doprineti njihovom oporavku. Tako\u0111e, dobro vreme je i neposredno pred odlazak u krevet, jer u toku tih optimalnih 6-8 h sna, na\u0161 organizam i dalje ima potrebu za proteinima i drugim jedinjenjima. Mo\u017ee se uzeti i ujutru, nakon ustajanja, kao i nekih 30 minuta pre treninga. Preporu\u010dena doza je obi\u010dno oko 1-2 merice koja zavisi od na\u0161ih potreba za proteinom, a ona varira od mnogih faktora (na primer\u00a0te\u017eine \u2013 1-2 g po kg telesne te\u017eine), \u00a0kao i toga da li \u017eelimo samo da o\u010duvamo ili i pove\u0107amo mi\u0161i\u0107nu masu.<\/p>\n

\"kako-piti-proteine\"\u010cesto se postavlja pitanje i da li su proteinski prahovi \u0161tetni po organizam, kao i da li su nam zaista neophodni. O \u0161tetnom uticaju whey ili bilo koje druge vrste proteina ne mo\u017eemo govoriti osim u slu\u010daju preteranog unosa proteina uop\u0161te. \u0160to se ti\u010de na\u0161ih potreba za ovim oblikom proteina, one zavise od na\u0161ih potreba za proteinom uop\u0161teno. Kao \u0161to je ve\u0107 re\u010deno, proteinski prah je dobra zamena za proteinski obrok koja \u0107e nam omogu\u0107iti dovoljan ili ve\u0107i unos proteina u skladu sa na\u0161im potrebama i ciljevima.<\/p>\n

Redovno treniranje i pravilna ishrana \u0107e nam omogu\u0107iti da postignemo \u017eeljene rezultate u sportu kojim se bavimo kao i \u017eeljeni izgled, a FitPass<\/a> je tu da nam olak\u0161a ovaj proces \u2013 izaberite od\u00a0600+ objekata<\/a> onu teretanu koja \u0107e vam pru\u017eiti dobre uslove za rad na sebi, a i da ostvarite i druge brojne pogodnosti.<\/p>\n

*Napomena:<\/span>
\n<\/strong>FitPass ne garantuje bilo kakve rezultate koji nastaju putem ve\u017ebanja ili uno\u0161enja suplemenata u organizam, potrebno je konsultovati doktora, li\u010dnog trenera ili drugo stru\u010dno lice u vezi bilo kojeg zdravstvenog pitanja ili nedoumice. Tako\u0111e, za relevantnost gorenavedenih \u010dinjenica, mo\u017eete i vi\u0161e saznati na<\/strong>\u00a0ovom linku.<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Da bismo postigli \u017eeljene rezultate, osim pravilnog i redovnog treniranja neophodno je pridr\u017eavati se i pravilne ishrane koja podrazumeva odgovaraju\u0107 i izbalansiran unos ugljenih hidrata, belan\u010devina i masti, u skladu sa ciljevima koje \u017eelimo posti\u0107i.* Ukoliko, iz nekog razloga, ne\u0161to od navedenog ne unosimo u dovoljnim koli\u010dinama kroz ishranu, preporu\u010duje se suplementacija.\u00a0 Zahvaljuju\u0107i FitPass sistemu, […]<\/p>\n","protected":false},"author":2,"featured_media":6002,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"\n\u0160ta su proteini i kako bi ih trebalo piti? | Fitpass<\/title>\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\/kako-proteini-uticu-na-vase-telo-kako-ih-piti\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160ta su proteini i kako bi ih trebalo piti? 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