Nutrition
Vse o beljakovinah: Vpliv na zdravje, mišice in hujšanje
Written by Andrejka Poljak
Updated on February 12, 2026
Reading time 8 min
AI Highlights
Beljakovine so ključne za strukturno podporo, biokemijsko regulacijo in imunsko funkcijo, ne le za rast mišic.
Beljakovine imajo najvišji termični učinek hrane (TEF), kar pomeni, da telo porabi več energije za njihovo prebavo, kar podpira uravnavanje telesne teže.
Optimalni dnevni vnos beljakovin se razlikuje glede na življenjski slog: aktivni posamezniki potrebujejo 1,2-2,2 g/kg, starejši pa 1,0-1,2 g/kg telesne teže.
Visok vnos beljakovin pri zdravih posameznikih ne škoduje ledvicam ali povzroča osteoporoze, kot se pogosto zmotno verjame.
Za optimalen izkoristek beljakovin je pomembna kakovost virov (živalski in kombinacija rastlinskih) in enakomerna razporeditev vnosa čez dan (20-40 g na obrok).
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About the author
Andrejka Poljak
Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.
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