{"id":21247,"date":"2015-06-27T05:20:03","date_gmt":"2015-06-27T03:20:03","guid":{"rendered":"http:\/\/hudo.com\/si\/2015\/06\/27\/kaj-jesti-pred-in-po-treningu\/"},"modified":"2015-06-27T05:20:03","modified_gmt":"2015-06-27T03:20:03","slug":"kaj-jesti-pred-in-po-treningu","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-jesti-pred-in-po-treningu\/","title":{"rendered":"Kaj jesti pred in po treningu?"},"content":{"rendered":"
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Foto: Thinkstock<\/figcaption><\/figure>\n

OBROK PRED TRENINGOM<\/h2>\n

Pred treningom zau\u017eijte obrok sestavljen iz kompleksnih ogljikovih hidratov in beljakovin. Kompleksni ogljikovi hidrati so vir energije, beljakovine pa so esencialne za pridobivanje oz. ohranjanje mi\u0161i\u010dne mase. Primerna \u017eivila so ri\u017e, polnozrnate testenine, ovseni kosmi\u010di, pi\u0161\u010dan\u010dja ali puranja prsa, posneta skuta… Pred treningom se izogibajte ma\u0161\u010dobam, saj se po\u010dasi prebavljajo ter hkrati upo\u010dasnjujejo prebavo ostalih hranil. Obrok zau\u017eijte eno do dve uri pred treningom, odvisno od hitrosti va\u0161ega metabolizma. Pomembno je, da ne trenirate la\u010dni in ne preve\u010d siti.<\/p>\n

OBROK PO TRENINGU<\/h2>\n

Obrok po treningu je \u0161e bolj pomemben kot pred treningom, saj moramo poskrbeti za utrujene mi\u0161ice in regeneracijo. Sestavljen naj bo iz enostavnih ogljikovih hidratov in beljakovin. Tudi po vadbi se izogibajte ma\u0161\u010dobam. Idealen je teko\u010di obrok, saj se tako hranila najhitreje absorbirajo. Ve\u010dina ljudi prisega na sirotkine beljakovine<\/a><\/span><\/strong>, ki imajo zmo\u017enost hitre absorpcije, visoko biolo\u0161ko vrednost in vsebujejo vse esencialne aminokisline. Po vadbi se ni potrebno izogibati sladkorju, zato lahko beljakovine zme\u0161ate z banano. Obrok zau\u017eijte v roku 30 minut po vadbi, saj ima takrat na\u0161e telo najve\u010djo regeneracijsko sposobnost in ni skrbi, da bi se hranila nalo\u017eila v telesno ma\u0161\u010dobo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Obroka pred in po treningu sta zelo pomembna. Z obrokom pred treningom si zagotovimo dovolj energije za intenzivno vadbo. Z obrokom po treningu pa napolnimo izpraznjene glikogenske zaloge, nahranimo utrujene mi\u0161ice in pospe\u0161imo regeneracijo. Zato je zelo pomembno, kako sta ta dva obroka sestavljena.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1384,3404,1598,1679],"source":[1448,1335,1334],"supertag":[5316],"acf":[],"yoast_head":"\nKaj jesti pred in po treningu? - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-jesti-pred-in-po-treningu\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj jesti pred in po treningu? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Obroka pred in po treningu sta zelo pomembna. Z obrokom pred treningom si zagotovimo dovolj energije za intenzivno vadbo. 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