{"id":68780,"date":"2021-02-01T11:25:55","date_gmt":"2021-02-01T10:25:55","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-izbrati-najboljse-dodatke-za-tek\/"},"modified":"2023-10-06T16:52:56","modified_gmt":"2023-10-06T16:52:56","slug":"kako-izbrati-najboljse-dodatke-za-tek","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-izbrati-najboljse-dodatke-za-tek\/","title":{"rendered":"KAKO IZBRATI NAJBOLJ\u0160E DODATKE ZA TEK?"},"content":{"rendered":"\n

Ko vam nekdo omeni dodatke za vadbo, obi\u010dajno pomislite na dobro usposobljene \u0161portnike, ki se v fitnesih potijo s te\u017ekimi ute\u017emi. Toda dodatki niso nujno zasnovani tako, da iz vas naredijo mi\u0161i\u010dastega bodybuilderja. Lahko pa vam pomagajo tudi, \u010de se ukvarjate z drugimi oblikami telesne dejavnosti. Tudi \u010de te\u010dete, vam lahko nekateri dodatki pomagajo pove\u010dati vzdr\u017eljivost, dvigniti novi energije ali pospe\u0161iti okrevanje po teku. Zato smo spodaj izpostavili nekaj dodatkov, ki vam bodo pomagali olaj\u0161ati teka\u0161ko rutino in s pravilno prehrano dose\u010di dobre rezultate.<\/p>\n\n\n\n

DODATKI ZA HITER DVIG ENERGIJE<\/span><\/strong><\/p>\n\n\n\n

1. Kofein<\/strong><\/p>\n\n\n\n

Kofein<\/a> deluje tako, da na kratko izbolj\u0161a koncentracijo in budnost, tako da blokira aktivnost adenozina – snovi, ki jo na\u0161e telo uporablja za vzdr\u017eevanje cikla budnosti in spanja. Kofein vam bo poleg tega, da vam bo dal veliko energije za trening, izbolj\u0161al osredoto\u010denost. To je \u0161e posebej koristno, \u010de te\u010dete na kratke proge ali sprintate, za kar potrebujete hiter izbruh energije. Kofein se hitro absorbira v krvni obtok in dokazano izbolj\u0161a telesno zmogljivost v vseh \u0161portih, hkrati pa upo\u010dasni du\u0161evno utrujenost.<\/p>\n\n\n\n

2. Kreatin<\/strong><\/p>\n\n\n\n

Kreatin<\/a> je molekula, ki je strukturno podobna amino kislinam, nastaja v jetrih in oskrbuje celice v telesu z energijo. Ta snov nam daje eksplozivnost saj pove\u010duje ravni ATP (adenozin trifosfat – znotrajceli\u010dno shranjevanje energije), zagotavlja ve\u010d mo\u010di in energije med treningom. Kreatin pove\u010da telesno sposobnost izvajanja visokointenzivnih treningov in vodi do izbolj\u0161ane zmogljivosti in pove\u010dane mi\u0161i\u010dne mase. Prav tako pomaga spodbuditi sintezo beljakovin in prepre\u010duje razgradnjo mi\u0161ic.<\/p>\n\n\n\n

DODATKI ZA VZDR\u017dLJIVOST<\/span><\/strong><\/p>\n\n\n\n

1. Ogljikovi hidrati<\/strong><\/p>\n\n\n\n

Ogljikovi hidrati ali sladkorji so primarni vir energije za va\u0161e telo. Pred dolgim \u200b\u200btekom in maratonom se morate oskrbeti z ogljikovimi hidrati, da boste zdr\u017eali do konca. Ogljikovi hidrati napolnijo tudi zaloge mi\u0161i\u010dnega glikogena, ki slu\u017eijo kot zaloga energije. \u010ceprav jih lahko s prehrano dobite dovolj, je nekaterim teka\u010dem in maratoncem to \u0161e vedno premalo, zato je za\u017eeleno, da se zate\u010dejo k dodatkom, kot so dekstroza<\/a>, maltodekstrin<\/a>, Vitargo<\/a> in podobni.<\/p>\n\n\n\n

2. Beta-alanin<\/strong><\/p>\n\n\n\n

Beta-alanin<\/a> vam omogo\u010da, da trenirate mo\u010dneje in dlje, in ker prepre\u010duje kopi\u010denje mle\u010dne kisline, lahko zmanj\u0161a utrujenost. V telesu se kombinira z aminokislino histidin in tako nastane dipeptid, imenovan karnozin. Karnozin deluje tako,da pomaga odlo\u017eiti pojav mi\u0161i\u010dne utrujenosti in kopi\u010denja mle\u010dne kisline, hkrati pa pove\u010da vzdr\u017eljivost in izbolj\u0161a okrevanje.<\/p>\n\n\n\n

3. L-karnitin<\/strong><\/p>\n\n\n\n

L-karnitin<\/a> je najbolj znan pripravek za izgubo odve\u010dnih ma\u0161\u010dob, poleg tega pa ima tudi druge koristi za telo. Z uporabo l-karnitina pri anaerobnem treningu (in tudi pri teku) boste pove\u010dali svojo vzdr\u017eljivost, zmanj\u0161ali utrujenost in upo\u010dasnili proizvodnjo mle\u010dne kisline v mi\u0161icah. Zahvaljujo\u010d L-karnitinu boste zagotovo lahko trenirali intenzivneje, mo\u010dneje in dlje ter med treningom porabili ve\u010d kalorij.<\/p>\n\n\n\n

DODATKI ZA KREPITEV KOSTI<\/span><\/strong><\/p>\n\n\n\n

1. Kalcij<\/strong><\/p>\n\n\n\n

Med tekom na\u0161e kosti in sklepi najbolj trpijo zaradi pogostih udarcev nog v tla. Zato jih je pomembno okrepiti, pri tem pa vam lahko pomaga kalcij<\/a>. Od 1-1,5 kg kalcija, ki ga vsebuje \u010dlove\u0161ko telo, je 99% v kosteh in zobeh. Zato je ta mineral potreben za gradnjo kosti in zob, pa tudi za strjevanje krvi, prenos \u017eiv\u010dnih impulzov in kr\u010denje mi\u0161ic.<\/p>\n\n\n\n

2. Vitamin D3<\/strong><\/p>\n\n\n\n

Vitamin D<\/a> prispeva k zdravju kosti in mi\u0161ic na ve\u010d na\u010dinov. Ta vitamin prispeva k normalni absorpciji kalcija in njegovi normalni ravni v krvi, zato je tako u\u010dinkovita za krepitev kosti. Poleg tega vitamin D izbolj\u0161a delovanje mi\u0161ic in pomaga vzdr\u017eevati imunski sistem.<\/p>\n\n\n\n

DODATKI ZA REGENERACIJO<\/span><\/strong><\/p>\n\n\n\n

1. Glutamin<\/strong><\/p>\n\n\n\n

Glutamin<\/a> (L-glutamin) je ena izmed tistih dvajsetih aminokislin, na katere se va\u0161e telo zana\u0161a za svoje optimalno delovanje. Ena najpomembnej\u0161ih prednosti jemanja glutamina je hitro okrevanje po te\u017ekem treningu ali teku. Poleg tega so \u0161tudije pokazale, da glutamin pomaga \u0161portnikom pri doseganju ciljev in zmanj\u0161anju odve\u010dne telesne ma\u0161\u010dobe. Prav tako je bilo znanstveno dokazano, da lahko glutamin okrepi va\u0161 imunski sistem.<\/p>\n\n\n\n

2. Sirotkine beljakovine in BCAA<\/strong><\/p>\n\n\n\n

Obstaja napa\u010dno prepri\u010danje, da se beljakovine sirotk<\/a>e uporabljajo samo za bodybuilding. Toda tudi va\u0161a mi\u0161i\u010dna vlakna med tekom do\u017eivljajo mikropo\u0161kodbe. \u010ce \u017eelite popraviti to “\u0161kodo”, potrebujete kakovosten vir beljakovin, ki spodbujajo sintezo beljakovin v mi\u0161icah. Tak\u0161en vir so sirotkine beljakovine, ki lahko slu\u017eijo kot prehransko dopolnilo, \u010de z njimi ne zau\u017eijete dovolj beljakovin.<\/p>\n\n\n\n

Aminokisline z razvejano verigo (BCAA<\/a>) prav tako pomagajo nadomestiti izgubo mi\u0161ic s spodbujanjem sinteze beljakovin (rast mi\u0161ic) v telesu. BCAA so se izkazali kot u\u010dinkoviti dodatki za vzdr\u017eljivost, ki prepre\u010dujejo utrujenost pri \u0161portnikih in teka\u010dih. Poleg tega BCAA tudi zmanj\u0161ujejo bole\u010dine v mi\u0161icah in pospe\u0161ujejo okrevanje mi\u0161ic.<\/p>\n\n\n\n

3. Kazein<\/strong><\/p>\n\n\n\n

Kazein<\/a> se v telesu po\u010dasi prebavlja, zato celice dlje \u010dasa oskrbuje aminokislinami. To lahko celicam pomaga spodbuditi ve\u010djo sintezo beljakovin in tako pomaga prepre\u010diti razgradnjo mi\u0161ic. Ker prepre\u010duje izgubo mi\u0161ic, se ta beljakovina jemlje, ko telo dalj \u010dasa potrebuje zalogo energije, in to v ve\u010dini primerov pono\u010di, ko spimo. Zato kazein popularno imenujejo “no\u010dna beljakovina”. Ko si bodo mi\u0161ice pono\u010di opomogle, boste naslednji dan pripravljeni na nov teka\u0161ki trening. ?<\/p>\n","protected":false},"excerpt":{"rendered":"

Ko vam nekdo omeni dodatke za vadbo, obi\u010dajno pomislite na dobro usposobljene \u0161portnike, ki se v fitnesih potijo s te\u017ekimi ute\u017emi. Toda dodatki niso nujno zasnovani tako, da iz vas naredijo mi\u0161i\u010dastega bodybuilderja. Lahko pa vam pomagajo tudi, \u010de se ukvarjate z drugimi oblikami telesne dejavnosti. Tudi \u010de te\u010dete, vam lahko nekateri dodatki pomagajo pove\u010dati […]<\/p>\n","protected":false},"author":3,"featured_media":68782,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[6128,6220],"class_list":["post-68780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","tag-dodatki","tag-tek"],"acf":[],"yoast_head":"\nKAKO IZBRATI NAJBOLJ\u0160E DODATKE ZA TEK? - Building Body<\/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:\/\/building-body.com\/sl\/kako-izbrati-najboljse-dodatke-za-tek\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO IZBRATI NAJBOLJ\u0160E DODATKE ZA TEK? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ko vam nekdo omeni dodatke za vadbo, obi\u010dajno pomislite na dobro usposobljene \u0161portnike, ki se v fitnesih potijo s te\u017ekimi ute\u017emi. Toda dodatki niso nujno zasnovani tako, da iz vas naredijo mi\u0161i\u010dastega bodybuilderja. Lahko pa vam pomagajo tudi, \u010de se ukvarjate z drugimi oblikami telesne dejavnosti. 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