{"id":12735,"date":"2020-08-25T10:42:05","date_gmt":"2020-08-25T08:42:05","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12735"},"modified":"2020-08-25T10:42:05","modified_gmt":"2020-08-25T08:42:05","slug":"sta-jesti-pre-treninga","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/sta-jesti-pre-treninga\/","title":{"rendered":"\u0160ta jesti pre treninga?"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ishrana je jako va\u017ean deo u fitnes rutini. Ju\u010de smo pisali <\/span><a href=\"https:\/\/fitpass.rs\/blog\/2020\/08\/24\/sta-jesti-posle-treninga\/\"><span style=\"font-weight: 400;\">o obrocima nakon treninga<\/span><\/a><span style=\"font-weight: 400;\">, a danas vam savetujemo slede\u0107ih 5 vrsta hrane koje su idealne za period pre odlaska u teretanu.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Sportska torba, voda, patike\u2026 ali da li smo ne\u0161to zaboravili? Unos hrane pre treninga mo\u017ee odr\u017eati ravnote\u017eu kada pri\u010damo o nivou \u0161e\u0107era u krvi, a to zna\u010di dosta energije kako za kardio tako i za trening snage.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Nutritivni savet: pome\u0161ajte proteine, zdrave masti i malo dobrih ugljenih hidrata. I ubacite nee zdrave deserte &#8211; zaslu\u017eili ste!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>1. Tost od celog zrna, puter od kikirikija ili badema i banane.<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/toasts-from-wholewheat-bread-with-peanut-butter-an-9ZAXBXK.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12740\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/toasts-from-wholewheat-bread-with-peanut-butter-an-9ZAXBXK-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/toasts-from-wholewheat-bread-with-peanut-butter-an-9ZAXBXK-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/toasts-from-wholewheat-bread-with-peanut-butter-an-9ZAXBXK-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/toasts-from-wholewheat-bread-with-peanut-butter-an-9ZAXBXK-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/toasts-from-wholewheat-bread-with-peanut-butter-an-9ZAXBXK.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Trka\u010di mahom nakon trka jedu banane. To je vo\u0107e puno jednostavnih ugljenih hidrata, prirodnih \u0161e\u0107era i kalijuma. Ba\u0161 taj elektrolit spre\u010dava gr\u010deve i mo\u017ee se izgubiti putem znoja. Kikiriki puter (ili verzija sa bademom) ima zdrave masti, a tost daje slo\u017eene ugljene hidrate koji pobolj\u0161avaju nivo \u0161e\u0107era u krvi.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\"><strong>2. Piletina, pirina\u010d i povr\u0107e spremano na pari<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/chicken-with-vegetables-PGT386K.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12739\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/chicken-with-vegetables-PGT386K-201x300.jpg\" alt=\"\" width=\"201\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/chicken-with-vegetables-PGT386K-201x300.jpg 201w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/chicken-with-vegetables-PGT386K-768x1145.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/chicken-with-vegetables-PGT386K-858x1280.jpg 858w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/chicken-with-vegetables-PGT386K-750x1118.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/chicken-with-vegetables-PGT386K.jpg 1020w\" sizes=\"(max-width: 201px) 100vw, 201px\" \/><\/a><\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Mnogima je najbolji obrok pre teretane upravo ovaj jer kombinuje proteine i slo\u017eene ugljene hidrate, a dodatno vlakna iz povr\u0107a poma\u017eu pri varenju. Mo\u017eete jesti i pile\u0107e belo, ali bataci i karabataci sadr\u017ee vi\u0161e one dobre masno\u0107e koja vas dr\u017ei sitim tokom treninga.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\"><strong>3. Zobena ka\u0161a, protein u prahu i borovnice<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/oatmeal-with-fresh-blueberry-banana-almond-nuts-an-4Q8J2HY.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12738\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/oatmeal-with-fresh-blueberry-banana-almond-nuts-an-4Q8J2HY-200x300.jpg\" alt=\"\" width=\"200\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/oatmeal-with-fresh-blueberry-banana-almond-nuts-an-4Q8J2HY-200x300.jpg 200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/oatmeal-with-fresh-blueberry-banana-almond-nuts-an-4Q8J2HY-768x1152.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/oatmeal-with-fresh-blueberry-banana-almond-nuts-an-4Q8J2HY-853x1280.jpg 853w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/oatmeal-with-fresh-blueberry-banana-almond-nuts-an-4Q8J2HY-750x1125.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/oatmeal-with-fresh-blueberry-banana-almond-nuts-an-4Q8J2HY.jpg 1020w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Slo\u017eeni ugljeni hidrati iz zobene ka\u0161e se razgra\u0111aju polako u organizmu, \u0161to zna\u010di da imamo energiju du\u017ee. Vo\u0107e oput borovnica, malina ili tre\u0161anja sadr\u017ei antioksidanse &#8211; korisne supstance koje poma\u017eu u spre\u010davanju o\u0161te\u0107enja \u0107elija. Odajte protein kako biste poja\u010dali obrok i u\u017eivajte u ovom ukusnom jelu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\"><strong>4. Jaja, povr\u0107e i avokado<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/ketogenicpaleo-diet-boiled-eggs-ham-avocado-and-fr-NSTGT7A.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12736\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/ketogenicpaleo-diet-boiled-eggs-ham-avocado-and-fr-NSTGT7A-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/ketogenicpaleo-diet-boiled-eggs-ham-avocado-and-fr-NSTGT7A-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/ketogenicpaleo-diet-boiled-eggs-ham-avocado-and-fr-NSTGT7A-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/ketogenicpaleo-diet-boiled-eggs-ham-avocado-and-fr-NSTGT7A-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/ketogenicpaleo-diet-boiled-eggs-ham-avocado-and-fr-NSTGT7A.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Upotrebite celo jaje jer je belance puno visokokvalitetnih proteina, a \u017eumance sadr\u017ei svih 8 esencijalnih aminokiselina. Ba\u0161 one su bitne za izgradnju i oporavak mi\u0161i\u0107a. Avokado vam omogu\u0107ava zdrave masti, a povr\u0107e je jako bitna hranljiva komponenta bez obzira koju ste kombinaciju izabrali.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\"><strong>5. Proteinski smuti<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/blend-of-vegetable-superfoods-for-making-smoothies-894KPEC.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12737\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/blend-of-vegetable-superfoods-for-making-smoothies-894KPEC-300x201.jpg\" alt=\"\" width=\"300\" height=\"201\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/blend-of-vegetable-superfoods-for-making-smoothies-894KPEC-300x201.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/blend-of-vegetable-superfoods-for-making-smoothies-894KPEC-768x514.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/blend-of-vegetable-superfoods-for-making-smoothies-894KPEC-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/blend-of-vegetable-superfoods-for-making-smoothies-894KPEC.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Protein u prahu je osnovna komponenta, ali ostalo mo\u017eete kombinovati po \u017eelji. Mleko ili bademovo mleko, me\u0161ane crvene bobice, banana, puter od kikirikija, avokado, \u010dak i poneko zeleno povr\u0107e\u2026 sve dolazi u obzir. Dobro varenje ugljenih hidrata, plus zdrave masti i protein, benefiti su ove vrste hrane.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Prona\u0111ite ono \u0161to vam odgovara jer je i kod hrane kao i kod ve\u017ebanja isto &#8211; postoji idealna verzija za svakoga.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ono \u0161to je ovde jo\u0161 bitno da se spomene je tajming. Ukoliko \u017eeliti ve\u0107i obrok onda bi trebalo dva do tri sata ranije da ga pojedete. Ako ste zamislili hranu kao u\u017einu, onda je ok i 45 minuta pre samog treninga. Obratite pa\u017enju kako uti\u010de tajming na vas, pa u slede\u0107oj iteraciji korigujte.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Isprobajte svoje kombinacije i svoj idealni tajming za najbolje rezultate, a \u0161to se fitnes dela ti\u010de, dovoljna vam je <\/span><a href=\"https:\/\/fitpass.rs\/\"><span style=\"font-weight: 400;\">FitPass \u010dlanarina<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ishrana je jako va\u017ean deo u fitnes rutini. Ju\u010de smo pisali o obrocima nakon treninga, a danas vam savetujemo slede\u0107ih 5 vrsta hrane koje su idealne za period pre odlaska u teretanu. Sportska torba, voda, patike\u2026 ali da li smo ne\u0161to zaboravili? Unos hrane pre treninga mo\u017ee odr\u017eati ravnote\u017eu kada pri\u010damo o nivou \u0161e\u0107era u [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12741,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160ta jesti pre treninga? | 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\/sta-jesti-pre-treninga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160ta jesti pre treninga? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ishrana je jako va\u017ean deo u fitnes rutini. Ju\u010de smo pisali o obrocima nakon treninga, a danas vam savetujemo slede\u0107ih 5 vrsta hrane koje su idealne za period pre odlaska u teretanu. Sportska torba, voda, patike\u2026 ali da li smo ne\u0161to zaboravili? 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