{"id":13099,"date":"2020-10-22T10:36:32","date_gmt":"2020-10-22T08:36:32","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13099"},"modified":"2020-10-22T10:36:32","modified_gmt":"2020-10-22T08:36:32","slug":"23-idealne-namirnice-za-izgradnju-misica","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/23-idealne-namirnice-za-izgradnju-misica\/","title":{"rendered":"23 idealne namirnice za izgradnju mi\u0161i\u0107a"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Iako nam instruktori u teretanama savetuju kori\u0161\u0107enje dodataka za izgradnju mi\u0161i\u0107ne mase, sve dok se inicijalno ne hranimo zdravo, ni jedan dodatak nam ne\u0107e pomo\u0107i. Stoga je bitno prvo potro\u0161iti energiju iz prirodnih resursa.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Jaja<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/eggs-on-black-background-YJN74LT.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13101\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/eggs-on-black-background-YJN74LT-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/eggs-on-black-background-YJN74LT-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/eggs-on-black-background-YJN74LT-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/eggs-on-black-background-YJN74LT-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/eggs-on-black-background-YJN74LT.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Doru\u010dak je obavezan svakoga dana, ali ne preterujte. Dva jaja su idealna za konzumaciju. Kada uvedete ovakav doru\u010dak razmislite o promeni energije tokom tog dana, trebalo bi da raste. S druge strane, jaja sadr\u017ee izme\u0111u 6 i 8 grama proteina, kao i vitamine, cink, gvo\u017e\u0111e i kalcijum.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Belo meso<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ovaj deo pileta je najoptere\u0107eniji mi\u0161i\u0107, pa je tako i najzdraviji za prehranu. Pile\u0107e grudi od 100 grama sadr\u017ee 30 grama proteina, pa uklju\u010divanje u ru\u010dak ili ve\u010deru mo\u017ee napraviti drasti\u010dnu razliku.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Voda<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/02\/water-2296444_1920-1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-11766\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/water-2296444_1920-1-300x214.jpg\" alt=\"\" width=\"300\" height=\"214\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/water-2296444_1920-1-300x214.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/water-2296444_1920-1-768x548.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/water-2296444_1920-1-1280x914.jpg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/water-2296444_1920-1-750x536.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/water-2296444_1920-1.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Hranljivim sastojcima je neophodna te\u010dnost kako bi putovali do svih delova tela, a voda je najbolji izbor za to. Izgradnja mi\u0161i\u0107a je te\u017eak proces koji zahteva obilnu i \u010distu hidrataciju zbog koje se snaga i energija pove\u0107avaju, a tako\u0111e poma\u017ee pri probavi. Na\u0161e telo, odnosno njegovih 75%, \u010dini voda, pa ga je neophodno \u010desto napajati.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Masti<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Najve\u0107i mit u fitnes industriji je savet da je potrebno potpuno ukloniti ulja i masti iz ishrane. Me\u0111utim, neka ulja su dobra za nas, na primer riblje jer sadr\u017ei zdrave masti, ubrzava metabolizam i poma\u017ee pri mr\u0161avljenju.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Kinoa<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/uncooked-quinoa-TLHLEER.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13102\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/uncooked-quinoa-TLHLEER-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/uncooked-quinoa-TLHLEER-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/uncooked-quinoa-TLHLEER-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/uncooked-quinoa-TLHLEER-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/uncooked-quinoa-TLHLEER.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Kinoa je jako zdrava jer na 100 grama dobijamo 14 grama proteina, a uz sve to sadr\u017ei i esencijalne masne kiseline koje poma\u017eu izgradnju mi\u0161i\u0107a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Ovas<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Dobra kombinacija ugljenih hidrata, proteina, vlakana, minerala i vitamina, a mo\u017ee se jesti kao dodatak salatama ili sa mlekom ili vodom.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Ananas<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/slices-of-pineapple-P5HDK8E.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13103\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/slices-of-pineapple-P5HDK8E-300x210.jpg\" alt=\"\" width=\"300\" height=\"210\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/slices-of-pineapple-P5HDK8E-300x210.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/slices-of-pineapple-P5HDK8E-768x538.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/slices-of-pineapple-P5HDK8E-750x525.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/slices-of-pineapple-P5HDK8E.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Ananas sadr\u017ei enzim za varenje proteina koji poma\u017ee u smanjenju upale mi\u0161i\u0107a i mo\u017ee se jesti nakon treninga. Na njega \u010desto zaboravljaju, ali je odli\u010dna opcija za u\u017eine jer ima vi\u0161estruke prednosti.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Spana\u0107<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Popaj nije d\u017eabe jeo upravo ovo povr\u0107e. Spana\u0107 sadr\u017ei sastojke koje poma\u017eu u pove\u0107anju rasta mi\u0161i\u0107a do \u010dak 20 procenata. Lisnato povr\u0107e mnogo poma\u017ee pri izgradnji mi\u0161i\u0107a i gubljenju masno\u0107e, a i sadr\u017ei puno antioksidanasa.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Batat<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/batat-X8RQD65.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13104\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/batat-X8RQD65-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/batat-X8RQD65-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/batat-X8RQD65-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/batat-X8RQD65-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/batat-X8RQD65.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Iako ovo povr\u0107e nije u\u010destalo u doma\u0107oj kuhinji, sve vi\u0161e prodavnica ga uklju\u010duje u svoj asortiman. Odli\u010dan je izvor vitamina A, kalijuma, riboflavina, bakra, pantotenske i folne kiseline. Sve ovo poma\u017ee u obnavljanju energije, pa \u010dak i u izgradnji mi\u0161i\u0107ne mase. Tako\u0111e, ova slatka vrsta krompira sad\u017ei 28% vi\u0161e kalijuma od banane.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Losos<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ova vrsta ribe je bitan izvor omega 3 masnih kiselina koje predstavljaju zdrave masti i idealna je opcija za stvaranje vitkih mi\u0161i\u0107a. Uz sve ovo, losos tako\u0111e i ubrzava metabolizam.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Surutka<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Surutka je naj\u010distiji oblik proteina, pa je na\u0161e telo apsorbuje br\u017ee nego bilo koji drugi oblik mnogo br\u017ee nakon samog treninga. Surutka je vodenasti deo mleka koji se odvaja tokom procesa pravljenja sira i vrlo je svarljiv oblik proteina.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Brokoli<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/fresh-raw-broccoli-on-board-X5PF4HM.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13086\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/fresh-raw-broccoli-on-board-X5PF4HM-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/fresh-raw-broccoli-on-board-X5PF4HM-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/fresh-raw-broccoli-on-board-X5PF4HM-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/fresh-raw-broccoli-on-board-X5PF4HM-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/fresh-raw-broccoli-on-board-X5PF4HM.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Ovo povr\u0107e je odli\u010dan izvor vitamina, minerala i vlakana. Najbolje je uklju\u010diti brokoli u svakodnevne salate, kako bismo iskoristili sve dobre strane ovog povr\u0107a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Braon pirina\u010d<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Sme\u0111i ili braon pirina\u010d sadr\u017ei slo\u017eene ugljene hidrate na koje ja\u010de deluje na\u0161e telo kako bi ih razgradilo, pa, samim tim, ubrzava se metabolizam i sagoreva se vi\u0161e kalorija. Ova namirnica je idealna za posle treninga, a tako\u0111e mo\u017ee se kombinovati sa bilo kojom salatom ili glavnim jelom.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Mladi sir<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Sir je bogat izvor proteina jer okvirno sadr\u017ei oko 28 grama po \u0161olji. Od mladog sira smo vi\u0161e siti jer se polako razgra\u0111uje, a mo\u017eemo ga kombinovati u salati, sendvi\u010dima ili kao dodatak glavnom jelu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>\u010cokoladno mleko<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/chocolate-milk-shake-R4WM5AK.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13105\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/chocolate-milk-shake-R4WM5AK-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/chocolate-milk-shake-R4WM5AK-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/chocolate-milk-shake-R4WM5AK-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/chocolate-milk-shake-R4WM5AK-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/chocolate-milk-shake-R4WM5AK.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Da, dobro ste \u010duli! U jednoj studiji otkriveno je da je upravo \u010dokoladno mleko jednako efikasno kao i bilo koje sportsko pi\u0107e kada se govori o pove\u0107anju ukupnog u\u010dinka ve\u017ebanja, pa \u010dak i o odlaganju iscrpljenosti.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Banana<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Jedan od najpopularnijih izvora za izgradnju mi\u0161i\u0107ne mase je upravo &#8211; banana. Ona sadr\u017ei tri vrste \u0161e\u0107era &#8211; saharozu, glukozu i fruktozu, a oni su od izuzetne va\u017enosti kako pre, tako i posle treninga. One ne sadr\u017ee holesterol ni masno\u0107e, \u0161to ih \u010dini idealnom grickalicom.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>So\u010divo i leblebija<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko poku\u0161avate da izbegavate meso u svakodnevnoj ishrani, so\u010divo i leblebije su vam idealni saveznici jer sadr\u017ee visok nivo proteina koji slu\u017ei za izgradnju mi\u0161i\u0107a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Bademi<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/almond-PV5GXQ5.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13106\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/almond-PV5GXQ5-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/almond-PV5GXQ5-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/almond-PV5GXQ5-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/almond-PV5GXQ5-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/almond-PV5GXQ5.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Bademi su prepuni vitaminom E koji je jako koristan za na\u0161e mi\u0161i\u0107e. Tako\u0111e, sadr\u017ee antioksidanse koji nam poma\u017eu da se br\u017ee nego obi\u010dno oporavimo posle treninga. Predstavljaju idealnu kombinaciju proteina i masti, pa su zbog toga idealne grickalice.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Poto\u010darka<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Veoma hranljiva, ali nedovoljno zastupljena lekovita biljka. Sadr\u017ei veliku koli\u010dinu vitamina C i gvo\u017e\u0111a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Krastavac<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/cucumbers-fresh-cucumbers-on-wooden-board-PZ862QD.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13107\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/cucumbers-fresh-cucumbers-on-wooden-board-PZ862QD-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/cucumbers-fresh-cucumbers-on-wooden-board-PZ862QD-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/cucumbers-fresh-cucumbers-on-wooden-board-PZ862QD-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/cucumbers-fresh-cucumbers-on-wooden-board-PZ862QD-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/cucumbers-fresh-cucumbers-on-wooden-board-PZ862QD.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Ovo povr\u0107e sadr\u017ei silicijum-dioksid, a upravo ova supstanca je komponenta na\u0161eg gradivnog tkiva, pa krastavac \u010dini jeftinom hranom za izgradnju mi\u0161i\u0107a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Papaja<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ovo tropsko vo\u0107e sadr\u017ei supstancu koja je odgovorna za razgradnju proteina koji se lako apsorbuju. Papaja bi bio dobro da se jede kao vo\u0107e pred trening, ali tako\u0111e i tokom dana.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Kurkuma<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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\/10\/tumeric-powder-superfood-in-granite-pestle-or-mort-A27N8KT.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13108\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/tumeric-powder-superfood-in-granite-pestle-or-mort-A27N8KT-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/tumeric-powder-superfood-in-granite-pestle-or-mort-A27N8KT-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/tumeric-powder-superfood-in-granite-pestle-or-mort-A27N8KT-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/tumeric-powder-superfood-in-granite-pestle-or-mort-A27N8KT-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/tumeric-powder-superfood-in-granite-pestle-or-mort-A27N8KT.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Ovaj za\u010din je indijska superhrana za izgradnju mi\u0161i\u0107a. Sadr\u017ei kurkumin koji pospe\u0161uje rast i razvoj mi\u0161i\u0107ne mase, a mo\u017eemo je dodavati bukvalno svemu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Maslinovo ulje<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ovo ulje sadr\u017ei nezasi\u0107ene masne kiseline koje spre\u010davaju razgradnju mi\u0161i\u0107a i zglobova. Sem toga, sadr\u017ee i omega 3 masne kiseline koje su jako va\u017ene za zdravlje srca, a tako\u0111e poma\u017eu u oporavku mi\u0161i\u0107a nakon treninga.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400;\">Svakodnevno pratite nove savete na <\/span><\/i><a href=\"https:\/\/fitpass.rs\/blog\/\"><i><span style=\"font-weight: 400;\">FitPass blogu<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Iako nam instruktori u teretanama savetuju kori\u0161\u0107enje dodataka za izgradnju mi\u0161i\u0107ne mase, sve dok se inicijalno ne hranimo zdravo, ni jedan dodatak nam ne\u0107e pomo\u0107i. Stoga je bitno prvo potro\u0161iti energiju iz prirodnih resursa. &nbsp; &nbsp; Jaja &nbsp; &nbsp; Doru\u010dak je obavezan svakoga dana, ali ne preterujte. Dva jaja su idealna za konzumaciju. Kada uvedete [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13114,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>23 idealne namirnice za izgradnju mi\u0161i\u0107a | 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\/23-idealne-namirnice-za-izgradnju-misica\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"23 idealne namirnice za izgradnju mi\u0161i\u0107a | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Iako nam instruktori u teretanama savetuju kori\u0161\u0107enje dodataka za izgradnju mi\u0161i\u0107ne mase, sve dok se inicijalno ne hranimo zdravo, ni jedan dodatak nam ne\u0107e pomo\u0107i. 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