{"id":25680,"date":"2026-07-22T14:40:53","date_gmt":"2026-07-22T12:40:53","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=25680"},"modified":"2026-07-22T14:40:54","modified_gmt":"2026-07-22T12:40:54","slug":"jutarnji-trening-na-prazan-stomak","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/jutarnji-trening-na-prazan-stomak\/","title":{"rendered":"Jutarnji trening na prazan stomak: da li treba praktikovati?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>TL;DR<\/strong><\/h2>\n\n\n\n<ul>\n<li>Trening na prazan stomak mo\u017ee pove\u0107ati kori\u0161\u0107enje masti kao izvora energije tokom same ve\u017ebe, jer su nakon no\u0107nog gladovanja nivo insulina i rezerve glikogena u jetri ni\u017ei.<\/li>\n\n\n\n<li>Ta razlika ne zna\u010di i ve\u0107i gubitak telesne masti tokom vremena.<\/li>\n\n\n\n<li>Kod treninga snage, 12 nedelja treniranja na prazan stomak dovodi do istog rasta mi\u0161i\u0107a i snage kao i trening posle obroka.<\/li>\n\n\n\n<li>Za kra\u0107e i umerene treninge razlika u performansama je zanemarljiva. Kod du\u017eih ili intenzivnih treninga, obrok pre ve\u017ebanja obi\u010dno pobolj\u0161ava kvalitet treninga.<\/li>\n\n\n\n<li>Osobama sa dijabetesom, onima na terapiji koja uti\u010de na \u0161e\u0107er u krvi, kao i trudnicama, trening na prazan stomak se ne preporu\u010duje bez konsultacije sa lekarom.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta se de\u0161ava u telu kada trenirate pre doru\u010dka?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/07\/trcanje-ujutru-napolju.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/07\/trcanje-ujutru-napolju.jpg\" alt=\"Trcanje Ujutru Napolju\" class=\"wp-image-25682\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/07\/trcanje-ujutru-napolju.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/07\/trcanje-ujutru-napolju-300x158.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/07\/trcanje-ujutru-napolju-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Izme\u0111u ve\u010dere i jutarnjeg treninga obi\u010dno pro\u0111e od osam do 12 sati bez hrane. Za to vreme nivo insulina opada, a smanjuju se i rezerve glikogena u jetri, dok mi\u0161i\u0107ni glikogen uglavnom ostaje dostupniji za ve\u017ebanje. U takvom stanju telo lak\u0161e pose\u017ee za mastima kao izvorom energije, umesto da se prvo osloni na ugljene hidrate iz hrane.<\/p>\n\n\n\n<p>Trening na prazan stomak zaista dovodi do ve\u0107eg sagorevanja masti tokom same ve\u017ebe. Nivo glukoze i insulina je, s druge strane, vi\u0161i kod treninga posle obroka.<\/p>\n\n\n\n<p>Ovo je i osnova cele pri\u010de o treningu na prazan stomak. <strong>Telo u tom trenutku zaista koristi vi\u0161e masti kao gorivo. <\/strong>Pitanje koje je mnogo va\u017enije za nekoga ko trenira zbog gubitka kilograma jeste da li se to sagorevanje masti tokom treninga na kraju pretvara u vidljiviju razliku na vagi ili na telu.<\/p>\n\n\n\n<p>Izvor:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27609363\/\"> <strong>Br J Nutr \u2013 Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Da li trening na prazan stomak dovodi do ve\u0107eg gubitka masti?<\/strong><\/h2>\n\n\n\n<p>Upravo tu \u010desto nastaje pogre\u0161an zaklju\u010dak. Ve\u0107e sagorevanje masti tokom 45 minuta treninga zvu\u010di ubedljivo, ali telo svaki dan pravi svojevrstan obra\u010dun energije, ne samo u tih 45 minuta. Ono \u0161to se ne potro\u0161i iz masti tokom treninga, \u010desto se nadoknadi iz masti kasnije istog dana, kroz ishranu i odmor.<\/p>\n\n\n\n<p>Kod \u017eena koje su \u010detiri nedelje bile na ishrani sa smanjenim unosom kalorija, jedna grupa je trenirala na prazan stomak, druga posle obroka. Obe grupe su izgubile skoro istu koli\u010dinu telesne mase i masnog tkiva.<\/p>\n\n\n\n<p>Pregled pet studija sa ukupno 96 u\u010desnika pokazao je isto: trening na prazan stomak nije doveo do ve\u0107e promene telesne mase, masno\u0107e ili mi\u0161i\u0107a u odnosu na trening posle obroka.<\/p>\n\n\n\n<p><strong>Drugim re\u010dima, ako vam trening na prazan stomak odgovara i lak\u0161e vam je da ga uklopite u jutro, slobodno ga zadr\u017eite. <\/strong>Ali ako ga radite isklju\u010divo zato \u0161to verujete da \u0107e vam pomo\u0107i da br\u017ee smr\u0161ate, istra\u017eivanja za sada ne potvr\u0111uju tu razliku.<\/p>\n\n\n\n<p>Izvor:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4242477\/\">&nbsp;<\/a><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4242477\/\"><strong>PMC \u2013 Body composition changes associated with fasted versus non-fasted aerobic exercise<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.mdpi.com\/2411-5142\/2\/4\/43\"><strong>Journal of Functional Morphology and Kinesiology \u2013 Effect of Overnight Fasted Exercise on Weight Loss and Body Composition<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Da li trening snage na prazan stomak uti\u010de na mi\u0161i\u0107e?<\/strong><\/h2>\n\n\n\n<p>Kod treninga snage, briga oko treninga na prazno je druga\u010dija: strah da \u0107e telo, u nedostatku goriva, po\u010deti da razgra\u0111uje mi\u0161i\u0107no tkivo umesto da ga gradi.&nbsp;<\/p>\n\n\n\n<p>U jednoj studiji mladi odrasli su tokom 12 nedelja radili treninge snage dva puta nedeljno. Jedna grupa je trenirala gladna, druga sat do dva posle obroka bogatog ugljenim hidratima. Na kraju su obe grupe imale skoro isti rast mi\u0161i\u0107a i snage.<\/p>\n\n\n\n<p>Ovo je va\u017ena informacija za sve koji vole da odrade trening snage rano ujutru, pre nego \u0161to stignu da doru\u010dkuju. Na du\u017ee staze, dosledan trening izgleda mnogo va\u017enije za rast mi\u0161i\u0107a i snage od toga da li ste pre njega pojeli obrok.<\/p>\n\n\n\n<p>Izvor:<a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijsnem\/35\/4\/article-p291.xml\"> <strong>International Journal of Sport Nutrition and Exercise Metabolism \u2013 Impact of Overnight Fasted State Versus Fed State on Adaptations to Resistance Training<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Da li trening na prazan stomak uti\u010de na to koliko dobro trenirate?<\/strong><\/h2>\n\n\n\n<p>Ovde presudnu ulogu igraju du\u017eina i intenzitet treninga. Kod kra\u0107ih i umereno intenzivnih treninga, do otprilike sat vremena, istra\u017eivanja ne pokazuju jasnu razliku u performansama u odnosu na trening posle obroka. Isto va\u017ei i za intervalni trening visokog intenziteta.<\/p>\n\n\n\n<p>Kod du\u017eih treninga situacija je druga\u010dija. Analiza 23 studije o ishrani pre treninga pokazala je da kod treninga du\u017eeg od sat vremena, 54 odsto studija bele\u017ei bolje performanse kada se jelo pre treninga. Rezerve glikogena tu postaju ograni\u010davaju\u0107i faktor, pa obrok pre treninga po pravilu pobolj\u0161ava kvalitet i izdr\u017eljivost tokom ve\u017ebanja.<\/p>\n\n\n\n<p>Profesor kineziologije Bred \u0160enfeld ka\u017ee da su efekti treninga na prazan stomak realni, ali mali u pore\u0111enju sa ukupnim obimom treninga i ishranom tokom dana.<\/p>\n\n\n\n<p>Ako primetite da vam nedostaje snage ili koncentracije tokom du\u017eeg ili intenzivnog treninga na prazan stomak, to nije znak da ne\u0161to radite pogre\u0161no. To je znak da bi vam u tom konkretnom slu\u010daju mali obrok ili u\u017eina pre treninga verovatno pomogli da trenirate kvalitetnije.<\/p>\n\n\n\n<p>Izvori:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/eating-before-or-after-workout\"><strong>Healthline \u2013 Should You Eat Before or After Working Out?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nationalgeographic.com\/health\/article\/fasting-exercise-health-benefits\"><strong>What happens to your body when you work out before you eat<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kako bezbedno trenirati na prazan stomak, ako vam taj pristup odgovara?<\/strong><\/h2>\n\n\n\n<ul>\n<li><strong>Dr\u017eite intenzitet umeren.<\/strong> Brzo hodanje, lagano tr\u010danje, vo\u017enja bicikla ili trening snage sa umerenim optere\u0107enjem su realniji izbor na prazan stomak nego maksimalni napor.<\/li>\n\n\n\n<li><strong>Pobrinite se za hidrataciju.<\/strong> Popijte \u010da\u0161u vode \u010dim ustanete. Za trening do sat vremena dovoljno je da popijete 2 do 3 \u0161olje vode 2 do 3 sata pre treninga, a tokom samog treninga po pola do jedne \u0161olje na svakih 15 do 20 minuta.<\/li>\n\n\n\n<li><strong>Slu\u0161ajte signale tela.<\/strong> Vrtoglavica, mu\u010dnina ili neuobi\u010dajena slabost su znak da treningu treba manji intenzitet ili da vam je ipak potreban obrok pre ve\u017ebanja. Ako primetite da vam ujutru energija opadne pre nego \u0161to uspete da krenete na trening, komad vo\u0107a poput banane mo\u017ee brzo da podigne \u0161e\u0107er u krvi, a da vas pritom ne optereti.<\/li>\n\n\n\n<li><strong>Unesite protein posle treninga, ali ne morate \u017euriti.<\/strong> Protein poma\u017ee oporavku i izgradnji mi\u0161i\u0107a, bez obzira na to da li ste trenirali gladni ili posle obroka. Nije neophodno da jedete odmah \u010dim zavr\u0161ite trening: istra\u017eivanja pokazuju da obnavljanje glikogena u mi\u0161i\u0107ima nije bilo slabije kod ljudi koji su sa\u010dekali dva sata da jedu u pore\u0111enju sa onima koji su jeli odmah.<\/li>\n\n\n\n<li><strong>Prilagodite ve\u010deru pre treninga.<\/strong> Ako ve\u010derate obrok sa dovoljno ugljenih hidrata, ujutru \u0107ete imati bolje popunjene rezerve glikogena nego posle lak\u0161e ili kasne ve\u010dere.<\/li>\n<\/ul>\n\n\n\n<p>Trening na prazan stomak ne mora da bude ni \u010dudo ni rizik, ve\u0107 samo jedna od opcija koje mo\u017eete isprobati i videti kako vam odgovara. Neki ljudi se odli\u010dno ose\u0107aju kada ve\u017ebaju odmah po bu\u0111enju, drugima vi\u0161e prija manji obrok pre pokreta, i oba pristupa mogu da vas dovedu do istog cilja. Ono \u0161to najvi\u0161e menja rezultate na du\u017ee staze jeste doslednost, a ne to da li ste pre treninga pojeli jaje ili ne. Ako tra\u017eite fleksibilnost da isprobate razli\u010dite termine treninga, sportove i objekte dok ne prona\u0111ete rutinu koja vam najvi\u0161e odgovara, Fitpass vam omogu\u0107ava da to radite bez obaveze na jedan jedini teretanski raspored.<\/p>\n\n\n\n<p><strong>Izvori:<\/strong><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045506\"><strong>&nbsp;<\/strong><\/a><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045506\"><strong>Mayo Clinic \u2013 Eating and exercise: 5 tips to maximize your workouts<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/eating-before-or-after-workout\"><strong>Healthline \u2013 Should You Eat Before or After Working Out?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/health.clevelandclinic.org\/what-to-eat-before-and-after-a-workout\"><strong>Cleveland Clinic \u2013 Should You Eat Before or After a Workout?<\/strong><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR \u0160ta se de\u0161ava u telu kada trenirate pre doru\u010dka? Izme\u0111u ve\u010dere i jutarnjeg treninga obi\u010dno pro\u0111e od osam do 12 sati bez hrane. Za to vreme nivo insulina opada, a smanjuju se i rezerve glikogena u jetri, dok mi\u0161i\u0107ni glikogen uglavnom ostaje dostupniji za ve\u017ebanje. U takvom stanju telo lak\u0161e pose\u017ee za mastima kao [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25683,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jutarnji trening na prazan stomak: prednosti i rizici<\/title>\n<meta name=\"description\" content=\"Jutarnji trening na prazan stomak sagoreva vi\u0161e masti tokom ve\u017ebanja, ali da li to zna\u010di i ve\u0107i gubitak kilograma? 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