{"id":22625,"date":"2026-01-20T14:17:52","date_gmt":"2026-01-20T12:17:52","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=22625"},"modified":"2026-02-24T15:58:14","modified_gmt":"2026-02-24T13:58:14","slug":"ishrana-za-aktivne-ljude-koji-treniraju-4x-nedeljno","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/ishrana-za-aktivne-ljude-koji-treniraju-4x-nedeljno\/","title":{"rendered":"Ishrana za aktivne ljude koji treniraju 4x nedeljno"},"content":{"rendered":"\n<p>Svako ko trenira 4\u20136 puta nedeljno zna da trening nije samo ono \u0161to radi\u0161 u sali \u2014 ve\u0107 i <strong>\u0161ta jede\u0161 svaki dan<\/strong>. Hrana je gorivo, ali i gra\u0111evinski blok za oporavak i napredak.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">1. Koliko kalorija ti treba?<\/h3>\n\n\n\n<p>Aktivni ljudi tro\u0161e vi\u0161e energije nego prose\u010dna populacija \u2014 i to nije mala razlika:<\/p>\n\n\n\n<ul>\n<li>Ljudima koji redovno treniraju \u010desto je neophodno <strong>~15\u201318% vi\u0161e kalorija<\/strong> nego neaktivni da odr\u017ee energiju i oporavak.<\/li>\n<\/ul>\n\n\n\n<p>Izvor: <a href=\"https:\/\/www.pansport.rs\/tekstoteka\/ishrana-zdravlje\/ugljeni-hidrati-i-znacaj-za-sportske-performanse\" target=\"_blank\" rel=\"noreferrer noopener\">Pansport.rs<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. Proteini \u2014 gradivni blok mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Da bi telo izgradilo i odr\u017ealo mi\u0161i\u0107e:<\/p>\n\n\n\n<ul>\n<li>Preporu\u010dena koli\u010dina je <strong>~1,6\u20132,2 g proteina po kg telesne mase dnevno<\/strong> \u2014 posebno ako trenira\u0161 intenzivno.<\/li>\n<\/ul>\n\n\n\n<p>Izvor: <a href=\"https:\/\/rs.proteini.si\/?id=3710&amp;p=article\" target=\"_blank\" rel=\"noreferrer noopener\">Proteini.si<\/a><\/p>\n\n\n\n<p><strong>Gde ih na\u0107i:<\/strong><br>Piletina, riba, jaja, gr\u010dki jogurt, biljni proteini, whey ili drugi suplementi.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ugljeni hidrati \u2014 energija pre, tokom i posle treninga<\/h3>\n\n\n\n<p>Ugljeni hidrati doprinose odr\u017eavanju glikogena u mi\u0161i\u0107ima \u2014 \u0161to zna\u010di <strong>vi\u0161e energije i bolji trening<\/strong>.<\/p>\n\n\n\n<ul>\n<li>Oni su klju\u010dni kad trenira\u0161 \u010desto i intenzivno.<br>Izvor: <a href=\"https:\/\/www.pansport.rs\/tekstoteka\/ishrana-zdravlje\/ugljeni-hidrati-i-znacaj-za-sportske-performanse\" target=\"_blank\" rel=\"noreferrer noopener\">Pansport.rs<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Prakti\u010dno:<\/strong><br>Banana ili ovsena ka\u0161a pre treninga, integralne \u017eitarice kroz dan.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zdrave masti<\/h3>\n\n\n\n<p>Masti nisu \u201eneprijatelj\u201c \u2014 va\u017ene su za hormone i dugoro\u010dno zdravlje.<\/p>\n\n\n\n<p><strong>Preporuka:<\/strong><br>20\u201330% dnevnih kalorija iz zdravih masti kao \u0161to su:<br>\ud83e\udd51 avokado<br>\ud83e\udd5c ora\u0161asti plodovi<br>\ud83d\udc1f masna riba<br>\ud83e\uded2 maslinovo ulje<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5. Hidratacija<\/h3>\n\n\n\n<p>Bez dovoljno te\u010dnosti \u2014 performanse opadaju.<\/p>\n\n\n\n<ul>\n<li>Gubitak \u010dak <strong>1\u20132% te telesne mase u vodi = pad performansi \u010dak do ~10\u201320%<\/strong>.<br>(ovo varira, ali trend je podr\u017ean u brojnim nutritivnim studijama)<\/li>\n<\/ul>\n\n\n\n<p><strong>Saveti:<\/strong><br>Pij vodu kroz dan, koristi elektrolite ako trenira\u0161 du\u017ee sesije ili napolju po vru\u0107ini.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Za aktivne ve\u017eba\u010de koji treniraju <strong>4\u20136 puta nedeljno<\/strong>, ishrana treba da bude:<\/h3>\n\n\n\n<p>\u2714\ufe0f kalorijski podr\u017eana<br>\u2714\ufe0f bogata proteinima<br>\u2714\ufe0f dovoljno bogata ugljenim hidratima<br>\u2714\ufe0f sa zdravim mastima<br>\u2714\ufe0f dobro hidrirana<\/p>\n\n\n\n<p>Hrana nije samo podr\u0161ka \u2014 ona je deo tvog treninga.<\/p>\n\n\n\n<p>Za napredne ve\u017eba\u010de koji \u017eele da iz svake sesije izvuku maksimum, kontinuitet i pra\u0107enje sopstvenog napretka su klju\u010dni. <strong>Fitpass Dnevnik<\/strong> je mesto na na\u0161oj aplikaciji gde se bele\u017ee aktivnosti i raspolo\u017eenje \u2014 kako smo trenirali i kako smo se ose\u0107ali. U okviru opcije <em>Notes<\/em> nakon unosa raspolo\u017eenja &#8211; mo\u017eemo voditi i li\u010dne bele\u0161ke: da pratimo napredak, upisujemo ciljeve, ali i zabele\u017eimo crtice vezane za ishranu, energiju ili oporavak. Kada osvestimo vezu izme\u0111u treninga, ose\u0107aja i svakodnevnih navika, lak\u0161e donosimo odluke koje nas vode ka boljoj formi \u2014 iz dana u dan.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Svako ko trenira 4\u20136 puta nedeljno zna da trening nije samo ono \u0161to radi\u0161 u sali \u2014 ve\u0107 i \u0161ta jede\u0161 svaki dan. Hrana je gorivo, ali i gra\u0111evinski blok za oporavak i napredak. 1. Koliko kalorija ti treba? Aktivni ljudi tro\u0161e vi\u0161e energije nego prose\u010dna populacija \u2014 i to nije mala razlika: Izvor: Pansport.rs [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":22631,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ishrana za aktivne ljude koji treniraju 4x nedeljno | 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\/ishrana-za-aktivne-ljude-koji-treniraju-4x-nedeljno\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ishrana za aktivne ljude koji treniraju 4x nedeljno | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Svako ko trenira 4\u20136 puta nedeljno zna da trening nije samo ono \u0161to radi\u0161 u sali \u2014 ve\u0107 i \u0161ta jede\u0161 svaki dan. 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