{"id":25847,"date":"2026-09-03T07:00:00","date_gmt":"2026-09-03T05:00:00","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=25847"},"modified":"2026-08-31T13:57:50","modified_gmt":"2026-08-31T11:57:50","slug":"proteinski-dorucak","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/proteinski-dorucak\/","title":{"rendered":"Proteinski doru\u010dak &#8211; 15 recepata koje mo\u017eete da menjate tokom meseca"},"content":{"rendered":"\n<p><strong>TL;DR<\/strong><\/p>\n\n\n\n<ul>\n<li>Doru\u010dak bogat proteinima smanjuje glad tokom dana i poma\u017ee da izbegnete grickanje pre ru\u010dka.<\/li>\n\n\n\n<li>Cilj je oko <strong>25-30<\/strong> grama proteina u jednom obroku, ne samo \u201emalo jaja&#8221;.<\/li>\n\n\n\n<li>Najbolji izvori: jaja, gr\u010dki jogurt, skuta (cottage sir), losos, \u0107ure\u0107i i pile\u0107i file, mahunarke, chia semenke, ora\u0161asti plodovi.<\/li>\n\n\n\n<li>U nastavku teksta je 15 recepata za proteinski doru\u010dak, podeljenih na brze bez kuvanja, recepte sa jajima, slatke varijante i biljne opcije.<\/li>\n\n\n\n<li>Jedan proteinski doru\u010dak dnevno je sasvim dovoljan da osetite razliku u energiji i koncentraciji, ne mora da bude striktno svaki dan.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to je protein za doru\u010dak va\u017ean<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteinski-dorucak.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteinski-dorucak.jpg\" alt=\"Proteinski Dorucak\" class=\"wp-image-25849\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteinski-dorucak.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteinski-dorucak-300x158.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/proteinski-dorucak-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Prva stvar koju ve\u0107ina ljudi jede ujutru su ugljeni hidrati, \u017eitarice, hleb, peciva. Nema ni\u0161ta lo\u0161e u tome, ali ako obrok ne sadr\u017ei dovoljno proteina, glad se vra\u0107a mnogo br\u017ee nego \u0161to biste o\u010dekivali.<\/p>\n\n\n\n<p>Protein usporava pra\u017enjenje \u017eeluca i uti\u010de na hormone koji reguli\u0161u apetit. Pre svega smanjuje nivo grelina (hormon gladi) i pove\u0107ava nivo hormona sitosti. Zato obrok bogat proteinima jednostavno du\u017ee \u201edr\u017ei&#8221;.<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25889354\/\">Istra\u017eivanja<\/a> pokazuju da ljudi koji pojedu doru\u010dak sa vi\u0161e proteina kasnije tokom dana unesu i do 135 kalorija manje, jednostavno zato \u0161to manje grickaju i re\u0111e pose\u017eu za slatkim.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21546927\/\"> Snimci mozga <\/a>su \u010dak pokazali da proteinski doru\u010dak smanjuje aktivnost u delovima mozga koji su zadu\u017eeni za \u017eelju za hranom.<\/p>\n\n\n\n<p>Osim sitosti, protein rano ujutru ima jo\u0161 par konkretnih benefita:<\/p>\n\n\n\n<ul>\n<li>Poma\u017ee u o\u010duvanju mi\u0161i\u0107ne mase, naro\u010dito ako trenirate ili ste u periodu mr\u0161avljenja.<\/li>\n\n\n\n<li>Telo tro\u0161i vi\u0161e energije da svari protein nego ugljene hidrate ili masti, \u0161to blago podi\u017ee metabolizam.<\/li>\n\n\n\n<li>Stabilizuje energiju tokom prepodneva, umesto naglog skoka i pada \u0161e\u0107era u krvi koji obi\u010dno prati doru\u010dak baziran isklju\u010divo na belom hlebu ili slatkim \u017eitaricama.<\/li>\n<\/ul>\n\n\n\n<p>Ako se pitate da li doru\u010dak uop\u0161te morate da jedete, odgovor je da nema univerzalnog pravila, preskakanje doru\u010dka samo po sebi ne dovodi do gojenja niti mr\u0161avljenja. Ono \u0161to menja igru je kvalitet obroka kada ga jedete, i tu protein pravi najve\u0107u razliku.<\/p>\n\n\n\n<p><em>Izvor: <\/em><a href=\"https:\/\/www.healthline.com\/nutrition\/protein-at-breakfast-and-weight-loss\"><em>Healthline &#8211; How Protein at Breakfast Can Help You Lose Weight<\/em><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Koji izvori proteina su najbolji za doru\u010dak<\/strong><\/h2>\n\n\n\n<p>Ne morate svako jutro da jedete isto. Kombinujte \u017eivotinjske i biljne izvore, tako unosite \u0161iri spektar aminokiselina i doru\u010dak vam ne\u0107e dosaditi za dve nedelje.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Namirnica<\/strong><\/td><td><strong>Pribli\u017ean sadr\u017eaj proteina<\/strong><\/td><td><strong>Za\u0161to je dobra za doru\u010dak<\/strong><\/td><\/tr><tr><td>Jaja (2 komada)<\/td><td>12-13 g<\/td><td>Brzo se pripremaju, sadr\u017ee sve esencijalne aminokiseline<\/td><\/tr><tr><td>Gr\u010dki jogurt (200 g)<\/td><td>18-20 g<\/td><td>Gotov za jelo, odli\u010dan sa vo\u0107em i ora\u0161astim plodovima<\/td><\/tr><tr><td>Losos ili tunjevina (100 g)<\/td><td>20-25 g<\/td><td>Dodatno donosi omega-3 masne kiseline<\/td><\/tr><tr><td>\u0106ure\u0107i ili pile\u0107i file (100 g)<\/td><td>25-30 g<\/td><td>Nemasno meso, lako se kombinuje sa jajima<\/td><\/tr><tr><td>Mahunarke, npr. crni pasulj (150 g kuvanog)<\/td><td>10-12 g<\/td><td>Dobar biljni izvor, dodaje i vlakna<\/td><\/tr><tr><td>Chia semenke (2 ka\u0161ike)<\/td><td>5-6 g<\/td><td>Bubre u te\u010dnosti, prakti\u010dne za doru\u010dak unapred<\/td><\/tr><tr><td>Kikiriki ili bademov puter (2 ka\u0161ike)<\/td><td>7-8 g<\/td><td>Dodaje zasitnost i zdrave masti<\/td><\/tr><tr><td>Whey protein prah (1 merica)<\/td><td>20-25 g<\/td><td>Prakti\u010dan kada nemate vremena za pripremu<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Za detaljniji pregled namirnica i ta\u010dnih dnevnih potreba, pogledajte i na\u0161 tekst<a href=\"https:\/\/fitpass.rs\/blog\/namirnice-bogate-proteinima\/\"> Namirnice bogate proteinima<\/a>.<\/p>\n\n\n\n<p><em>Izvor: <\/em><a href=\"https:\/\/fdc.nal.usda.gov\/\"><em>USDA FoodData Central<\/em><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>15 Ideja za proteinski doru\u010dak<\/strong><\/h2>\n\n\n\n<p>U nastavku je 15 recepata, od onih koji ne zahtevaju nikakvo kuvanje do klasika sa jajima, slatkih varijanti i biljnih opcija. Birajte prema tome koliko vremena imate ujutru i da li jedete meso i mle\u010dne proizvode.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Gr\u010dki jogurt sa chia semenkama i bobi\u010dastim vo\u0107em<\/strong><\/h3>\n\n\n\n<p>Sve pome\u0161ate uve\u010de i ostavite u fri\u017eideru, ujutru je doru\u010dak gotov. Oko 23 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>200 g gr\u010dkog jogurta<\/li>\n\n\n\n<li>1 ka\u0161ika <a href=\"https:\/\/fitpass.rs\/blog\/chia-semenke\/\">chia semenki<\/a><\/li>\n\n\n\n<li>\u0161aka borovnica ili malina<\/li>\n\n\n\n<li>malo cimeta<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Pome\u0161ajte jogurt i chia semenke, ostavite u fri\u017eideru bar sat vremena ili preko no\u0107i da chia semenke nabubre. Pre serviranja dodajte vo\u0107e i cimet. Pogledajte dodatne <a href=\"https:\/\/fitpass.rs\/blog\/kreativni-jednostavni-recepti-sa-chia-semenkama\/\">recepte sa chia semenkama.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Omlet sa pr\u0161utom, ka\u010dkavaljem i paradajzom<\/strong><\/h3>\n\n\n\n<p>Klasika koju svako pravi. Pr\u0161uta daje slano\u0107u i umami, ka\u010dkavalj se otopi, paradajz osve\u017ei. Oko 34 g proteina.<\/p>\n\n\n\n<p>Sastojci:<\/p>\n\n\n\n<ul>\n<li>3 jaja<\/li>\n\n\n\n<li>40 g pr\u0161ute, ise\u010dene na tanke listove<\/li>\n\n\n\n<li>malo rendanog ka\u010dkavalja<\/li>\n\n\n\n<li>pola paradajza, se\u010denog na kockice<\/li>\n<\/ul>\n\n\n\n<p>Priprema: Pr\u0161utu kratko propr\u017eite na tiganju dok ne postane hrskava, dodajte umu\u0107ena jaja, pred kraj pospite ka\u010dkavaljem da se otopi. Paradajz dodajte na kraju, sirov, da ne pusti previ\u0161e vode.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Proteinski smuti sa bananom i puterom od kikirikija<\/strong><\/h3>\n\n\n\n<p>Prakti\u010dan izbor kada nemate ni pet minuta vi\u0161ka. Oko 39 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>1 merica <a href=\"https:\/\/fitpass.rs\/blog\/sta-je-whey-protein\/\">whey proteina<\/a><\/li>\n\n\n\n<li>1 banana<\/li>\n\n\n\n<li>1 ka\u0161ika putera od kikirikija<\/li>\n\n\n\n<li>250 ml mleka ili biljnog napitka po izboru<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Sve sastojke ubacite u blender i miksujte oko minut, dok smuti ne postane gladak.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Zobena ka\u0161a sa proteinskim prahom<\/strong><\/h3>\n\n\n\n<p>Priprema se uve\u010de, a ujutru samo dodate vo\u0107e i doru\u010dak je spreman. Oko 37 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>5 ka\u0161ika ovsenih pahuljica<\/li>\n\n\n\n<li>1 merica proteina u prahu<\/li>\n\n\n\n<li>mleko ili jogurt, toliko da prekrije pahuljice<\/li>\n\n\n\n<li>vo\u0107e po \u017eelji za serviranje<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Pome\u0161ajte ovsene pahuljice sa proteinom u prahu, prelijte mlekom ili jogurtom i dobro prome\u0161ajte. Ostavite u fri\u017eideru preko no\u0107i. Ujutru dodajte vo\u0107e po \u017eelji.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Kajgana sa spana\u0107em i fetom<\/strong><\/h3>\n\n\n\n<p>Klasika koja se sprema za pet minuta, a spana\u0107 dodaje gvo\u017e\u0111e i vlakna. Oko 23 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>3 jaja<\/li>\n\n\n\n<li>\u0161aka spana\u0107a<\/li>\n\n\n\n<li>malo feta sira<\/li>\n\n\n\n<li>so i biber<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Na tiganju kratko prodinstajte spana\u0107, dodajte umu\u0107ena jaja, za\u010dinite solju i biberom. Pred kraj pe\u010denja pospite izmrvljenom fetom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Omlet sa \u0107ure\u0107om \u0161unkom i paprikom<\/strong><\/h3>\n\n\n\n<p>Jednostavna kombinacija koja se pravi na maslinovom ulju za nekoliko minuta. Oko 28 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>3 jaja<\/li>\n\n\n\n<li>50 g \u0107ure\u0107e \u0161unke, se\u010dene na kockice<\/li>\n\n\n\n<li>sitno se\u010dena paprika<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Umutite jaja, dodajte \u0161unku i papriku. Pecite na maslinovom ulju na srednjoj vatri, presavijte omlet i poslu\u017eite.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Jaja na oko sa avokadom i integralnim tostom<\/strong><\/h3>\n\n\n\n<p>Kombinacija zdravih masti, vlakana i proteina koja dugo dr\u017ei sitost. Oko 18 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>2 jaja<\/li>\n\n\n\n<li>pola avokada<\/li>\n\n\n\n<li>1 kri\u0161ka integralnog hleba<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Ispecite jaja na oko po \u017eelji, tost prepecite, a avokado zgnje\u010dite vilju\u0161kom i nama\u017eite na tost. Poslu\u017eite zajedno.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Proteinski mafini od jaja za pripremu unapred<\/strong><\/h3>\n\n\n\n<p>Napravite \u0161est komada odjednom i imate gotov doru\u010dak za celu nedelju. Tri mafina daju oko 23 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>6 jaja<\/li>\n\n\n\n<li>sitno se\u010dena paprika<\/li>\n\n\n\n<li>mladi luk<\/li>\n\n\n\n<li>malo rendanog sira<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Umutite jaja sa za\u010dinima, dodajte povr\u0107e i sir. Sipajte smesu u kalup za mafine i pecite oko 15 minuta na 180\u00b0C. \u010cuvajte u fri\u017eideru do pet dana.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Proteinske pala\u010dinke od banane i jaja<\/strong><\/h3>\n\n\n\n<p>Prirodno slatke, bez dodatog \u0161e\u0107era. Oko 15 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>1 banana<\/li>\n\n\n\n<li>2 jaja<\/li>\n\n\n\n<li>1 ka\u0161ika ovsenih pahuljica<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Sve sastojke izblendirajte dok ne dobijete glatku smesu. Pecite kao male pala\u010dine na srednjoj vatri, oko dva minuta sa svake strane.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Proteinski \u010dokoladni puding od chia semenki<\/strong><\/h3>\n\n\n\n<p>Sladak doru\u010dak koji se priprema uve\u010de. Oko 15 g proteina, a mo\u017eete pove\u0107ati dodavanjem ka\u0161ike proteina u prahu.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>3 ka\u0161ike chia semenki<\/li>\n\n\n\n<li>1 \u010da\u0161a mleka<\/li>\n\n\n\n<li>1 ka\u0161ika kakaa bez \u0161e\u0107era<\/li>\n\n\n\n<li>malo meda<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Sve sastojke umutite \u017eicom da nema grudvica, ostavite u fri\u017eideru preko no\u0107i da chia semenke nabubre i puding dobije kremastu teksturu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Proteinske pahuljice sa jogurtom i ora\u0161astim plodovima<\/strong><\/h3>\n\n\n\n<p>Doma\u0107a granola preko gr\u010dkog jogurta, hrskavo i zasitno. Oko 24 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>200 g gr\u010dkog jogurta<\/li>\n\n\n\n<li>doma\u0107a granola od ovsa, badema i semenki<\/li>\n\n\n\n<li>vo\u0107e po \u017eelji<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Gr\u010dki jogurt prebacite u \u010diniju, prelijte granolom i dodajte vo\u0107e po \u017eelji.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>12. Kajgana sa suvim mesom i lukom<\/strong><\/h3>\n\n\n\n<p>Ono \u0161to se decenijama jede za doru\u010dak na selu. Oko 32 g proteina.<\/p>\n\n\n\n<p>Sastojci:<\/p>\n\n\n\n<ul>\n<li>3 jaja<\/li>\n\n\n\n<li>50 g suve pe\u010denice ili stare ko\u017eare, se\u010dene na kockice<\/li>\n\n\n\n<li>pola crnog luka, sitno se\u010denog<\/li>\n<\/ul>\n\n\n\n<p>Priprema: Luk prodinstajte na masti ili ulju dok ne omek\u0161a, dodajte suvo meso da se malo propr\u017ei, zatim umutite jaja i me\u0161ajte dok se ne zgusnu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>13. Sir, kajmak i paradajz sa jajima na oko<\/strong><\/h3>\n\n\n\n<p>Ovo je su\u0161tinski \u201edoru\u010dak kod bake&#8221;, samo sa dodatim jajima da bude proteinski ja\u010di. Oko 21 g proteina.<\/p>\n\n\n\n<p>Sastojci:<\/p>\n\n\n\n<ul>\n<li>2 jaja<\/li>\n\n\n\n<li>50 g belog sira<\/li>\n\n\n\n<li>1 ka\u0161ika kajmaka<\/li>\n\n\n\n<li>paradajz<\/li>\n<\/ul>\n\n\n\n<p>Priprema: Ispecite jaja na oko, poslu\u017eite uz sir, kajmak i se\u010deni paradajz sa strane. Ovo se jede uz malo hleba, ali mo\u017ee i bez.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>14. Crni pasulj i avokado na tostu<\/strong><\/h3>\n\n\n\n<p>Sitiji doru\u010dak nego \u0161to deluje na prvi pogled. Oko 19 g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>150 g kuvanog crnog pasulja<\/li>\n\n\n\n<li>pola avokada<\/li>\n\n\n\n<li>1 kri\u0161ka punozrnog hleba<\/li>\n\n\n\n<li>limeta i \u010dili po ukusu<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Pasulj lagano zagrejte i blago zgnje\u010dite vilju\u0161kom. Tost nama\u017eite zgnje\u010denim avokadom, prelijte pasuljem i za\u010dinite limetom i \u010dilijem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>15. Proteinska zobena ka\u0161a sa puterom od kikirikija i semenkama<\/strong><\/h3>\n\n\n\n<p>Potpuno biljna opcija bez dodatnog proteinskog praha. Oko 14-21g proteina.<\/p>\n\n\n\n<p><strong>Sastojci:<\/strong><\/p>\n\n\n\n<ul>\n<li>ovsene pahuljice<\/li>\n\n\n\n<li>biljno mleko<\/li>\n\n\n\n<li>1 ka\u0161ika putera od kikirikija<\/li>\n\n\n\n<li>1 ka\u0161ika chia semenki, malo cimeta<\/li>\n<\/ul>\n\n\n\n<p><strong>Priprema:<\/strong> Ovsene pahuljice skuvajte na biljnom mleku prema uputstvu na pakovanju. Pred kraj ume\u0161ajte puter od kikirikija, chia semenke i cimet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta izbegavati kod proteinskog doru\u010dka<\/strong><\/h2>\n\n\n\n<ul>\n<li>Ne morate da gonite ta\u010dan broj grama proteina svakog jutra, dovoljno je da imate okvir i da ga se dr\u017eite otprilike.<\/li>\n\n\n\n<li>Izbegavajte da protein bude jedino \u0161to jedete, telu su i dalje potrebni vlakna i zdrave masti da bi obrok bio zaista zasitan.<\/li>\n\n\n\n<li>Ako imate probleme sa bubrezima ili neko drugo zdravstveno stanje, pove\u0107an unos proteina treba prvo da uskladite sa lekarom.<\/li>\n<\/ul>\n\n\n\n<p><em>Izvor:<\/em><a href=\"https:\/\/engagement.source.colostate.edu\/want-to-stop-craving-snacks-and-sweets-a-high-protein-breakfast-could-help\/\"><em> <\/em><em>Colorado State University Extension&nbsp;<\/em><\/a><\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p><em>Proteinski doru\u010dak je samo jedan mali korak, ali navike se najlak\u0161e grade kad vam okru\u017eenje ide na ruku. Ako ste deo <\/em><a href=\"https:\/\/fitpass.rs\/\"><em>Fitpass mre\u017ee<\/em><\/a><em>, vredi baciti pogled i na<\/em><a href=\"https:\/\/fitpass.rs\/popusti\"><em> <\/em><em>popuste za ishranu<\/em><\/a><em>, tu se \u010desto na\u0111u partneri koji mogu da olak\u0161aju ovakav svakodnevni izbor.<\/em><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010cesto postavljana pitanja<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko proteina treba da sadr\u017ei doru\u010dak?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Okvirno oko 25-30 grama je dovoljno da osetite razliku u sitosti tokom prepodneva.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li proteinski doru\u010dak poma\u017ee kod mr\u0161avljenja?<\/strong><\/h3>\n\n\n\n<p>Mo\u017ee pomo\u0107i, prvenstveno zato \u0161to smanjuje glad i spre\u010dava prejedanje kasnije tokom dana, ne zato \u0161to \u201etopi&#8221; masno\u0107e sam po sebi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je dovoljno pojesti samo jaja ujutru?<\/strong><\/h3>\n\n\n\n<p>Jaja su odli\u010dan izvor proteina, ali kombinacija sa povr\u0107em, vlaknima i po potrebi ugljenim hidratima daje potpuniji i zasitniji obrok.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mogu li doru\u010dak pripremiti unapred?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Da, recepti poput + zobene ka\u0161e, proteinskih mafina od jaja ili chia pudinga su idealni za pripremu za nekoliko dana unapred.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je preskakanje doru\u010dka lo\u0161e?<\/strong><\/h3>\n\n\n\n<p>Ne nu\u017eno, istra\u017eivanja pokazuju da preskakanje doru\u010dka samo po sebi ne uti\u010de direktno na te\u017einu. Ono \u0161to je bitnije je kvalitet obroka kada jedete.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pro\u010ditajte i:<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/fitpass.rs\/blog\/sta-jesti-pre-treninga\/\">\u0160ta jesti pre treninga?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/sta-jesti-posle-treninga\/\">\u0160ta jesti posle treninga?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/trikovi-u-ishrani-za-brze-mrsavljenje-koje-morate-probati\/\">Plan ishrane za mr\u0161avljenje za dugoro\u010dne rezultate<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/ideje-za-zdrav-dorucak\/\">Ideje za zdrav doru\u010dak<\/a><\/li>\n<\/ul>\n\n\n\n<p><em>Napomena: Sadr\u017eaj ovog teksta je informativnog karaktera i ne zamenjuje stru\u010dni medicinski ili nutricionisti\u010dki savet. Za individualne preporuke obratite se lekaru ili nutricionisti.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR Za\u0161to je protein za doru\u010dak va\u017ean Prva stvar koju ve\u0107ina ljudi jede ujutru su ugljeni hidrati, \u017eitarice, hleb, peciva. Nema ni\u0161ta lo\u0161e u tome, ali ako obrok ne sadr\u017ei dovoljno proteina, glad se vra\u0107a mnogo br\u017ee nego \u0161to biste o\u010dekivali. Protein usporava pra\u017enjenje \u017eeluca i uti\u010de na hormone koji reguli\u0161u apetit. Pre svega smanjuje [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25850,"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>15 recepata za proteinski doru\u010dak<\/title>\n<meta name=\"description\" content=\"15 recepata za proteinski doru\u010dak, od brzih bez kuvanja do slatkih i biljnih opcija. 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