{"id":8883,"date":"2018-10-29T18:53:51","date_gmt":"2018-10-29T16:53:51","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=8883"},"modified":"2018-11-04T19:54:38","modified_gmt":"2018-11-04T17:54:38","slug":"koju-hranu-konzumirati-pre-nakon-treninga","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/koju-hranu-konzumirati-pre-nakon-treninga\/","title":{"rendered":"Koju hranu konzumirati pre i nakon treninga?"},"content":{"rendered":"<p style=\"text-align: justify;\">Brojna medicinska (godinama unazad sprovedena) istra\u017eivanja su pokazala da se do najboljih rezultata dolazi kombinacijom pravilne i izbalansirane ishrane i odgovaraju\u0107e sportske aktivnosti. \u0160tavi\u0161e, dokazano je da magi\u010dnu formulu dobrog i zdravog stanja \u010doveka \u010dini <strong>80% ishrane i 20% trening. <\/strong>Upravo takva izbalansirana ishrana oporavlja mi\u0161i\u0107e i uti\u010de na njihov rast, ubrzava topljenje masnih naslaga, unapre\u0111uje sportski potencijal, telesnu konstituciju, zdravstveno stanje, a u nekim slu\u010dajevima i emotivno i psihi\u010dko stanje\u2026 Verovatno ste to sebi i drugima dokazali treniraju\u0107i sa va\u0161om <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FitPass karticom<\/a>. U nastavku mo\u017eete pro\u010ditati preporuku namirnica koje smete konzumirati pre i posle treninga. I postoji razlog za\u0161to se ba\u0161 one preporu\u010duju.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>\u0160ta je bitno zapamtiti?<\/strong><strong>\u00a0<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-8885 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/pasus-1-1-300x224.jpg\" alt=\"\" width=\"300\" height=\"224\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/pasus-1-1-300x224.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/pasus-1-1-768x573.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/pasus-1-1-320x240.jpg 320w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/pasus-1-1-750x559.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/pasus-1-1.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Razlika izme\u0111u vrhunskog sportiste punog energije i dobrog raspolo\u017eenja i prose\u010dnog ve\u017eba\u010da kome je te\u0161ko da trenira i koji se danima nakon ve\u017ebanja ose\u0107a izmoreno nekada nije u izboru discipline i intenziteta ve\u017ebanja.\u00a0<strong>Ono \u0161to pijete i jedete pre i posle treninga igra klju\u010dnu ulogu u pripremi i oporavku organizma, ali mnogi ve\u017eba\u010di ne obra\u0107aju dovoljno pa\u017enje na to.<\/strong><\/p>\n<p style=\"text-align: justify;\">Obrok pre treninga je gotovo jednako va\u017ean kao i onaj posle. Na\u017ealost, ve\u0107ina ve\u017eba\u010da, a pogotovo po\u010detnika, zanemaruje va\u017enost i jednog i drugog obroka. Veoma je bitno da u obrocima pre i posle treninga unesete odgovaraju\u0107e hranljive materije i da iste konzumirate u odgovaraju\u0107e vreme.<\/p>\n<p style=\"text-align: justify;\"><strong>Cilj obroka pre treninga<\/strong> je da pripremi telo za napore kojima \u0107e biti izlo\u017eeno tokom treninga. Isto tako, kako bi uspe\u0161no oporavili mi\u0161i\u0107e, podstakli njihov rast i smanjili masne naslage, povratili energiju i obezbedili sebi dobar ose\u0107aj, bitno je da obratite pa\u017enju i na ishranu i pravilan odmor <strong>nakon treninga.<\/strong> \u0160ta jesti pre i posle treninga esencijalno je pitanje svih ve\u017eba\u010da koji \u017eele da iskoriste potpuni potencijal svojih treninga.<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><em>Zdrav \u017eivot \u010dini pravilno izbalansirana ishrana, redovna fizi\u010dka aktivnost, kvalitetan odmor i pozitivne misli. Mislite da je te\u0161ko? Dajte sve od sebe.<\/em><\/p>\n<p>&nbsp;<\/p><\/blockquote>\n<h3><strong>\u0160ta jesti PRE treninga?<\/strong><\/h3>\n<p style=\"text-align: justify;\">Da li ste ikada do\u017eiveli da vam opadne \u0161e\u0107er u krvi dok ve\u017ebate?\u00a0Slabost, vrtoglavica, bol u glavi ili telu? Do takvih situacija dolazi nepravilnom ishranom pre treninga.\u00a0<strong>Obezbedite sebi potpuni efekat ve\u017ebanja i oporavka uz unos pravih hranljivih vrednosti pre ve\u017ebanja.\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Slo\u017eeni ugljeni hidrati<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-8216 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/drugi-pasus-300x200.jpeg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/drugi-pasus-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/drugi-pasus-768x512.jpeg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/drugi-pasus-1280x853.jpeg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/drugi-pasus-750x500.jpeg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/drugi-pasus.jpeg 1880w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Slo\u017eeni ugljeni hidrati su najbolji izbor obroka jer se sporo vare i pru\u017eaju dovoljno energije tokom treninga. Kao dodatak ishrani, pre treninga mo\u017eete pojesti i vo\u0107e (pomorand\u017ee, jabuke, banane) \u2013 mali izvor energije iz brzo svarljivih ugljenih hidrata za sami po\u010detak treninga. <em><strong>Koristite slo\u017eene\u00a0<a href=\"http:\/\/hronokuhinja.rs\/glikemijski-indeks-namirnica-ili-zasto-je-kuvana-sargarepa-nas-neprijatelj\/\">ugljene hidrate sa niskim i srednjim GI (glikemijskim indeksom)<\/a>\u00a0kao \u0161to su: sme\u0111i pirina\u010d, ovsene pahuljice, ra\u017eani hleb, integralne testenine\u2026<\/strong><\/em> Ugljeni hidrati \u0107e omogu\u0107iti telu da iskoristi\u00a0<a href=\"https:\/\/sr.wikipedia.org\/wiki\/%D0%93%D0%BB%D0%B8%D0%BA%D0%BE%D0%B3%D0%B5%D0%BD\">glikogen<\/a>\u00a0koji je neophodan za kratke, visoko-intenzivne treninge, dok se masti vi\u0161e preporu\u010duju za du\u017ee treninge umerenog intenziteta.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>Proteini<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-7859 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Meso-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Meso-300x225.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Meso-768x576.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Meso-320x240.jpg 320w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Meso-750x563.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Meso.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Nijedan obrok se ne mo\u017ee smatrati potpunim bez proteina, pa tako ni obroci pre i posle treninga. Mnoga istra\u017eivanja su pokazala da konzumiranje proteina pre treninga pozitivno uti\u010de na performanse i efekat samog treninga. <strong>Kombinovanjem proteina i slo\u017eenih ugljenih hidrata pospe\u0161i\u0107ete sintezu proteina u mi\u0161i\u0107ima (rast mi\u0161i\u0107a).<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Druge prednosti konzumiranja proteina pre treninga uklju\u010duju i:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"text-align: justify;\">bolji mi\u0161i\u0107ni rast<\/li>\n<li style=\"text-align: justify;\">lak\u0161i oporavak mi\u0161i\u0107a<\/li>\n<li style=\"text-align: justify;\">pove\u0107ana snaga i energija tokom treninga<\/li>\n<li style=\"text-align: justify;\">bolje performanse\u00a0i efekat treninga.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Masti<\/strong><\/p>\n<p style=\"text-align: justify;\">Esencijalne masti (EFA) podi\u017eu i odr\u017eavaju nivo testosterona \u2013 klju\u010dnog hormona za izgradnju mi\u0161i\u0107a i sporo se vare \u0161to \u0107e obezbediti energiju prilikom du\u017eeg treninga umerenog intenziteta. Me\u0111utim, <strong>masti usporavaju apsorpciju ostalih nutritijenata, zbog \u010dega ih ne treba ciljano unositi ve\u0107 ih ograni\u010diti na 15 grama<\/strong> ukoliko ih konzumirate pre treninga.<\/p>\n<p style=\"text-align: justify;\"><em>Savet: Na trening ne treba i\u0107i ni potpuno sit, ali nikako ni gladan. Napravite izbalansiran obrok koji \u0107e vam dati energiju i koncentraciju za trening, bez optere\u0107ivanja organizma. Potrebne masti mo\u017eete uneti kroz jaja ili tunjevinu.\u00a0<\/em><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Preporu\u010dena suplementacija pre treninga<\/strong><\/h3>\n<p style=\"text-align: justify;\">Upotrebna suplemenata kao dodataka ishrani je \u010desta u sportu i rekreaciji. Suplementacija mo\u017ee pobolj\u0161ati performanse u treningu, pove\u0107ati snagu i mi\u0161i\u0107nu masu, ubrzati topljenje masnih naslaga, unaprediti zdravlje, ali i raspolo\u017eenje.<\/p>\n<p style=\"text-align: justify;\">Suplementi koje mo\u017eete konzumirati pre treninga su:<\/p>\n<ul>\n<li style=\"text-align: justify;\"><a href=\"http:\/\/www.exyu-fitness.com\/forum\/protein-amino-kiseline-glutamin-kreatin-stimulatori-hormona\/kreatin-sve-sto-treba-da-znate-o-njemu-pitajte-ovde\/\">Kreatin\u00a0<\/a><\/li>\n<li style=\"text-align: justify;\"><a href=\"http:\/\/www.pansport.rs\/tekstoteka\/dodaci-ishrani-suplementacija\/kofein-i-trening\">Kofein\u00a0<\/a><\/li>\n<li style=\"text-align: justify;\"><a href=\"http:\/\/www.pansport.rs\/tekstoteka\/dodaci-ishrani-suplementacija\/bcaa-zvezda-u-svetu-suplemenata-0\">BCAA<\/a><\/li>\n<li style=\"text-align: justify;\"><a href=\"http:\/\/www.pansport.rs\/forum\/index.php?action=printpage;topic=143711.0\">Beta-Alanin<\/a><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-7852 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Zabranjene-namirnice-300x180.jpeg\" alt=\"\" width=\"300\" height=\"180\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Zabranjene-namirnice-300x180.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Zabranjene-namirnice-768x462.jpeg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Zabranjene-namirnice-1280x769.jpeg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Zabranjene-namirnice-750x451.jpeg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/Zabranjene-namirnice.jpeg 1880w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ukoliko vam je <strong>cilj<\/strong> <strong>skidanje masti, <\/strong>onda bi pre treninga trebalo da konzumirate obrok 3h ranije pre istog. Kombinujte proteine (belanca, pile\u0107e grudi ili filete ribe bez masti) sa vlaknastim ugljenim hidratima \u2013 povr\u0107em (salate). Sat vremena mo\u017eete imati u\u017einu: pome\u0161ajte 20 gr brzo-apsorbuju\u0107eg proteina (whey protein) sa 20-40 gr sporo-vare\u0107em ugljenim hidratima (bobi\u010dasto vo\u0107e \u2013 malina, kupina, borovnica\u2026). Tako\u0111e, mo\u017eete koristiti suplementaciju: kofein (100-400 mg), BCAA (5-10 gr), kreatin monohidrat (5 gr) ili beta-alanin (1-3 gr).<\/p>\n<p style=\"text-align: justify;\">Ukoliko vam je <strong>cilj da pove\u0107ate va\u0161u mi\u0161i\u0107nu masu ili snagu<\/strong>, onda kombinujte sporo-vare\u0107e ugljene hidrate (hleb od celog zrna, integralni pirina\u010d, ovsene pahuljice, krompir) sa proteinima (pile\u0107e grudi, belanca, tunjevina) i vlaknastim ugljenim hidratima (salate) najmanje 2h pre treninga. Tako\u0111e, preporu\u010duje se u\u017eina sat vremena pre treninga. Pome\u0161ajte 20-40gr brzo-apsorbuju\u0107eg proteina (whey protein) sa sporo-vare\u0107im ugljenim hidratima (bobi\u010dastim vo\u0107em po izboru).<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: justify;\"><strong>\u0160ta jesti POSLE treninga?<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Ono \u0161to jedete odmah nakon odlaska iz teretane \u0107e uticati na sintezu proteina koja se odvija nekoliko sati nakon \u0161to se ve\u017ebanje zavr\u0161ilo, pa \u0107e tako uticati i na razvoj mi\u0161i\u0107a i njihov oporavak. Unos ugljenih hidrata i proteina posle treninga \u0107e pozitivno uticati na ishod ve\u017ebanja, dok \u0107e konzumiranje sporo svarljivih proteina pre spavanje (<a href=\"http:\/\/teretane.net\/kazein-sta-je-kazein\">kazein<\/a>) doprineti br\u017eem oporavku mi\u0161i\u0107a tokom no\u0107i i unaprediti zdravlje kroz snabdevanje organizma esencijalnim amino kiselinama.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>Ugljeni hidrati<\/strong><\/p>\n<p style=\"text-align: justify;\">Nakon \u0161to trening privedete kraju glikogenske zalihe mi\u0161i\u0107a su istro\u0161ene i potrebno ih je \u201enapuniti\u201c kako ne bi do\u0161lo do razgradnje vlastitih mi\u0161i\u0107a. Zbog toga su ugljeni hidrati prva namirnica koju je potrebno uzeti nakon ve\u017ebanja.<\/p>\n<p style=\"text-align: justify;\"><strong>Savet<\/strong>: Izaberite ugljene hidrate koji se brzo apsorbuju, tj ugljene hidrate sa visokim glihemijskim indeksom.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>Proteini<\/strong><\/p>\n<p style=\"text-align: justify;\">Osim ugljenih hidrata, organizmu je potreban protein nakon ve\u017ebanja.\u00a0Najbolji protein posle ve\u017ebanja je protein surutke koji se brzo apsorbuje, a ukoliko \u017eelite\u00a0konstantan izvor proteina tokom du\u017eeg vremenskog perioda odaberite kazein.<\/p>\n<p style=\"text-align: justify;\"><strong>Savet:<\/strong> Whey protein je idealan protein koji mo\u017eete brzo spremiti i apsorbovati nakon treninga.<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><em>Kombinacija proteina (proteinskog \u0161ejka) sa ugljenim hidratima koji se brzo apsorbuju su preporu\u010deni obrok koji je potrebno uneti najkasnije 30 minuta nakon ve\u017ebanja. Nakon 1-2h pojedite pravilno izbalansiran obrok po pravilima svoje dijete\/zdravog re\u017eima ishrane.<\/em><\/p>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<h3><strong>Preporu\u010dena hrana POSLE treninga (Recepti)<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p><strong>Proteinske pala\u010dinke<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-8894 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/proeinske-palacinke-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/proeinske-palacinke-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/proeinske-palacinke-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/proeinske-palacinke-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/proeinske-palacinke.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Pome\u0161ajte:<\/p>\n<ul style=\"text-align: justify;\">\n<li>4 belanca<\/li>\n<li>1\/2 \u010da\u0161e ovsenih pahuljica<\/li>\n<li>1\/2 \u010da\u0161e belog kravljeg mrvljenog sira<\/li>\n<li>sode bikarbone na vrh ka\u0161i\u010dice<\/li>\n<li>1\/2 ka\u0161i\u010dice \u010distog ekstrakta vanile<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Pecite ih na teflonskom tiganju sa malo kokosovog ulja dok se ne pojave mehuri\u0107i, potom okrenite na drugu stranu i pecite jo\u0161 30-60 sekundi. Dodajte komadi\u0107e banane ili crveno bobi\u010dasto vo\u0107e po ukusu.<\/p>\n<p style=\"text-align: justify;\"><em>Nutritivne vrednosti:\u00a0421 kalorija, 51 gr proteina, 6 gr masti, 39 gr ugljenih hidrata.<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>Idealan obrok za jutarnje ve\u017eba\u010de i sve ljubitelje pala\u010dinki i vo\u0107a.\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ovsene pahuljice<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-8212 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-fotografija-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-fotografija-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-fotografija-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-fotografija-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-fotografija.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Pome\u0161ajte:<\/p>\n<ul>\n<li>1\/2 \u010da\u0161e ovsenih pahuljica<\/li>\n<li>1-2 pune ka\u0161ike proteina u prahu (aroma vanile)<\/li>\n<li>1\/2 \u010da\u0161e zamrznutog\u00a0bobi\u010dastog vo\u0107a<\/li>\n<li>listi\u0107e badema<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Prelijte me\u0161avinu sa pola \u010da\u0161e vode ili obranog mleka. Ostavite preko no\u0107i u fri\u017eideru i po volji dodajte cimet.<\/p>\n<p style=\"text-align: justify;\"><em>Nutritivne vrednosti: 422 kalorija, 31gr proteina, 12.5gr masti, 48gr ugljenih hidrata.\u00a0<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>Idealan obrok za bilo koje doba dana jer se mo\u017ee poneti u \u010dinijici ili teglici i konzumirati po volji. Tako\u0111e, ovaj obrok predstavlja odli\u010dan obrok posle treninga svima koji \u017eele da pove\u0107aju mi\u0161i\u0107nu masu.\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Jaja sa povr\u0107em<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-8897 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/jaja-sa-povrcem-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/jaja-sa-povrcem-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/jaja-sa-povrcem-768x511.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/jaja-sa-povrcem-750x499.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/11\/jaja-sa-povrcem.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Pome\u0161ajte:<\/p>\n<ul style=\"text-align: justify;\">\n<li>3 cela jaja i 2 belanca (smanjiti ili dodati koli\u010dinu po izboru)<\/li>\n<li>1 \u0161olju naseckanog povr\u0107a (spana\u0107, pe\u010durke, crveni\/crni luk, papriku ili kombinovati po ukusu)<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Pe\u0107i na teflonskom tiganju sa malo maslinovog ulja. Ukoliko \u017eelite, mo\u017eete dodati malo pile\u0107ih\/\u0107ure\u0107ih grudi, kako bi pove\u0107ali unos proteina ili ukoliko \u017eelite da dodate ugljene hidrate pojedite i neku vo\u0107ku.<\/p>\n<p style=\"text-align: justify;\"><em>Nutritivne vrednosti: 450 kalorija, 35gr proteina, 23gr masti, 29gr ugljenih hidrata\u00a0<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>Iako smo navikli da jaja jedemo za doru\u010dak, ovo je idealan obrok i za ve\u010dernje sate. Tako\u0111e, jaja sa povr\u0107em su odli\u010dan izbor za sve koji \u017eele da smanje unos ugljenih hidrata i istope masne naslage.\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Brojna medicinska (godinama unazad sprovedena) istra\u017eivanja su pokazala da se do najboljih rezultata dolazi kombinacijom pravilne i izbalansirane ishrane i odgovaraju\u0107e sportske aktivnosti. \u0160tavi\u0161e, dokazano je da magi\u010dnu formulu dobrog i zdravog stanja \u010doveka \u010dini 80% ishrane i 20% trening. Upravo takva izbalansirana ishrana oporavlja mi\u0161i\u0107e i uti\u010de na njihov rast, ubrzava topljenje masnih naslaga, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8884,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koju hranu konzumirati pre i nakon 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\/koju-hranu-konzumirati-pre-nakon-treninga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koju hranu konzumirati pre i nakon treninga? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Brojna medicinska (godinama unazad sprovedena) istra\u017eivanja su pokazala da se do najboljih rezultata dolazi kombinacijom pravilne i izbalansirane ishrane i odgovaraju\u0107e sportske aktivnosti. \u0160tavi\u0161e, dokazano je da magi\u010dnu formulu dobrog i zdravog stanja \u010doveka \u010dini 80% ishrane i 20% trening. 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