{"id":21457,"date":"2016-05-11T08:01:00","date_gmt":"2016-05-11T06:01:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2014\/05\/10\/kaj-je-treba-jesti-ko-sportamo\/"},"modified":"2016-05-25T09:23:28","modified_gmt":"2016-05-25T07:23:28","slug":"kaj-je-treba-jesti-ko-sportamo","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/","title":{"rendered":"Kaj je treba jesti, ko \u0161portamo?"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2012\/02\/Photoxpress_1660898-320x155.jpg\" data-srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2012\/02\/Photoxpress_1660898-660x320.jpg 660w,http:\/\/moski.hudo.com\/wp-content\/uploads\/2012\/02\/Photoxpress_1660898-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>Da bi pri vadbi dosegli najbolj\u0161e rezultate, moramo tudi pravilno jesti. (photoXpress)<\/figcaption><\/figure>\n<p><strong>\u0160portna prehrana <\/strong>je v prvi vrsti sicer namenjena \u0161portnikom, saj morajo poskrbeti, da je njihovo telo pripravljeno na naporne treninge. Vendar pa lahko po njej pose\u017ee\u0161 tudi, \u010de nisi ravno profesionalni \u0161portnik. To je namre\u010d vendarle zdrava prehrana, zaradi katere se bo\u0161 ne le bolje po\u010dutil, temve\u010d bo\u0161 tudi videti bolje, imel bo\u0161 ve\u010d energije za vsakodnevne obveznosti in svojega telesa ne bo\u0161 obremenjevali z nezdravo hrano.<\/p>\n<h2>Katera \u017eivila so priporo\u010dljiva?<\/h2>\n<p>\u010ce se ukvarja\u0161 s \u0161portom, je \u0161e posebej pomembno, da je tvoja prehrana temu primerna. Kot sta izpostavila osebna trenerja <strong>Sergej Kosman<\/strong> in <strong>Sa\u0161o Petek<\/strong>, mora \u0161portnik v svojo prehrano vklju\u010diti predvsem:<br \/>\n&#8211;\u00a0\u00a0 \u00a0<strong>kakovostne beljakovine<\/strong> (pusto meso, jajca, ribe, beljakovinski napitki), ki so potrebne za regeneracijo telesa po vadbi;<br \/>\n&#8211;\u00a0\u00a0 \u00a0<strong>kakovostne ogljikove hidrate<\/strong> (ri\u017e, testenine, krompir, \u017eita), ki dajejo telesu energijo;<br \/>\n&#8211;\u00a0\u00a0 \u00a0<strong>zdrave ma\u0161\u010dobe<\/strong> (ore\u0161\u010dki, olivno olje, omega3 ma\u0161\u010dobe), ki dajejo telesu potrebno energijo in ga varujejo pred boleznimi;<br \/>\n&#8211;\u00a0\u00a0 \u00a0<strong>vitamine<\/strong>, ki jih najdemo v sve\u017eem sadju in zelenjavi.<\/p>\n<h2>Kak\u0161na naj bo prehrana pred vadbo?<\/h2>\n<p>Univerzalnega odgovora na to vpra\u0161anje ni. Pomembno je predvsem, za kak\u0161no vadbo gre. Ali bo\u0161 dvigoval ute\u017ei? Namerava\u0161 prete\u010di 10 kilometrov? Ali pa trenira\u0161 borilne ve\u0161\u010dine? Kot povzameta Sergej in Sa\u0161o, je precej\u0161nja razlika na primer med prehrano maratonca in bodibilderja. <em>\u00bbMaratonec mora poskrbeti za dovolj energije z u\u017eivanjem ogljikovih hidratov, medtem ko mora bodibilder u\u017eivati predvsem beljakovine, ki bodo poskrbele za rast njegovih mi\u0161ic.\u00ab <\/em>Ustaljeno mnenje pa je, da naj bi ve\u010dji obrok zau\u017eili najkasneje tri ure pred vadbo oziroma eno do dve uri prej, \u010de je ta obrok manj\u0161i. Zau\u017eij predvsem beljakovine in nekaj kompleksnih ogljikovih hidratov, odvisno, kako stroga je tvoja dieta.<\/p>\n<h2>Prehrana med vadbo ni potrebna<\/h2>\n<p>Pri obi\u010dajnih naporih prehrana med vadbo ni potrebna, razen seveda, \u010de bo\u0161 svoje telo podvrgel bolj ekstremnim naporom. V tem primeru mora\u0161 poskrbeti za hiter vnos ogljikovih hidratov, predvsem v obliki gelov in napitkov, lahko pa pose\u017ee\u0161 tudi po suhem sadju ali energetski plo\u0161\u010dici. Med vadbo tudi ni priporo\u010dljivo piti raznih sadnih sokov ali podobnih sladkih in gaziranih pija\u010d, ampak je najbolje piti kar navadno vodo po ob\u010dutku.<\/p>\n<h2>Pomembna je tudi prehrana po vadbi<\/h2>\n<p>Za uspe\u0161no regeneracijo moramo kar najhitreje po vadbi zau\u017eiti hidrate z visokim glikemi\u010dnim indeksom. To so enostavni ogljikovi hidrati, kot je bel kruh, Vitargo, Maltodextrin &#8230; Zau\u017eijemo lahko tudi &#8220;hitre beljakovine&#8221;, kot so \u010disti proteini iz sirotke. Nekateri prisegajo tudi na posebne napitke, ki jih lahko dobite v trgovinah s \u0161portno prehrano, vendar pa lahko namesto teh je\u0161 tudi na primer meso, ribe in jajca ter ri\u017e, \u017eitarice in testenine, seveda v razli\u010dnem razmerju, odvisno od tega, ali \u017eeli\u0161 shuj\u0161ati ali pa pridobiti mi\u0161i\u010dno maso. Hrana je za razliko od napitkov te\u017eje prebavljiva, zato so njeni u\u010dinki nekoliko kasnej\u0161i, vendar pa to za \u0161portnika rekreativca ne igra posebej velike vloge. \u010ce pa se s \u0161portom ukvarja\u0161 bolj resno, naj bi bilo bolj priporo\u010dljivo u\u017eivati \u017ee omenjene posebne napitke.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0160portna prehrana je pravzaprav zdrava prehrana, ki je koristna tudi za vse, ki niso ravno profesionalni \u0161portniki.<\/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":[4368,3754,1679],"source":[1518,1616,1556],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj je treba jesti, ko \u0161portamo? - 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-je-treba-jesti-ko-sportamo\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj je treba jesti, ko \u0161portamo? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"\u0160portna prehrana je pravzaprav zdrava prehrana, ki je koristna tudi za vse, ki niso ravno profesionalni \u0161portniki.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-11T06:01:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-25T07:23:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/Photoxpress_1660898-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Kaj je treba jesti, ko \u0161portamo?\",\"datePublished\":\"2016-05-11T06:01:00+00:00\",\"dateModified\":\"2016-05-25T07:23:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/\"},\"wordCount\":533,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"prehrana \u0161portnikov\",\"\u0161port\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh &amp; telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/\",\"name\":\"Kaj je treba jesti, ko \u0161portamo? - Hudo Slovenija\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/#website\"},\"datePublished\":\"2016-05-11T06:01:00+00:00\",\"dateModified\":\"2016-05-25T07:23:28+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/#breadcrumb\"},\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/hudo.com\/si\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kaj je treba jesti, ko \u0161portamo?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/hudo.com\/si\/#website\",\"url\":\"https:\/\/hudo.com\/si\/\",\"name\":\"Hudo Slovenija\",\"description\":\"Vse novice iz Slovenije in sveta\",\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/hudo.com\/si\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"sl-SI\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/hudo.com\/si\/#organization\",\"name\":\"VSN Media\",\"url\":\"https:\/\/hudo.com\/si\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sl-SI\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2021\/03\/hudo-app-2.png\",\"contentUrl\":\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2021\/03\/hudo-app-2.png\",\"width\":2185,\"height\":2167,\"caption\":\"VSN Media\"},\"image\":{\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/hudo.si\",\"https:\/\/twitter.com\/hudo_si\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\",\"name\":\"hudo\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sl-SI\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c4ca25fa72cace7a696b52ff5db9e095?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c4ca25fa72cace7a696b52ff5db9e095?s=96&d=mm&r=g\",\"caption\":\"hudo\"},\"url\":\"https:\/\/hudo.com\/si\/author\/hudo\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kaj je treba jesti, ko \u0161portamo? - Hudo Slovenija","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/","og_locale":"sl_SI","og_type":"article","og_title":"Kaj je treba jesti, ko \u0161portamo? - Hudo Slovenija","og_description":"\u0160portna prehrana je pravzaprav zdrava prehrana, ki je koristna tudi za vse, ki niso ravno profesionalni \u0161portniki.","og_url":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/","og_site_name":"Hudo Slovenija","article_publisher":"https:\/\/www.facebook.com\/hudo.si","article_published_time":"2016-05-11T06:01:00+00:00","article_modified_time":"2016-05-25T07:23:28+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/Photoxpress_1660898-scaled.jpg","type":"image\/jpeg"}],"author":"hudo","twitter_card":"summary_large_image","twitter_creator":"@hudo_si","twitter_site":"@hudo_si","twitter_misc":{"Written by":"hudo","Est. reading time":"3 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/#article","isPartOf":{"@id":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/"},"author":{"name":"hudo","@id":"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707"},"headline":"Kaj je treba jesti, ko \u0161portamo?","datePublished":"2016-05-11T06:01:00+00:00","dateModified":"2016-05-25T07:23:28+00:00","mainEntityOfPage":{"@id":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/"},"wordCount":533,"publisher":{"@id":"https:\/\/hudo.com\/si\/#organization"},"keywords":["prehrana \u0161portnikov","\u0161port","zdrava hrana"],"articleSection":["Zdrav duh &amp; telo"],"inLanguage":"sl-SI"},{"@type":"WebPage","@id":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/","url":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/","name":"Kaj je treba jesti, ko \u0161portamo? - Hudo Slovenija","isPartOf":{"@id":"https:\/\/hudo.com\/si\/#website"},"datePublished":"2016-05-11T06:01:00+00:00","dateModified":"2016-05-25T07:23:28+00:00","breadcrumb":{"@id":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/#breadcrumb"},"inLanguage":"sl-SI","potentialAction":[{"@type":"ReadAction","target":["https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-je-treba-jesti-ko-sportamo\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/hudo.com\/si\/"},{"@type":"ListItem","position":2,"name":"Kaj je treba jesti, ko \u0161portamo?"}]},{"@type":"WebSite","@id":"https:\/\/hudo.com\/si\/#website","url":"https:\/\/hudo.com\/si\/","name":"Hudo Slovenija","description":"Vse novice iz Slovenije in sveta","publisher":{"@id":"https:\/\/hudo.com\/si\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/hudo.com\/si\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"sl-SI"},{"@type":"Organization","@id":"https:\/\/hudo.com\/si\/#organization","name":"VSN Media","url":"https:\/\/hudo.com\/si\/","logo":{"@type":"ImageObject","inLanguage":"sl-SI","@id":"https:\/\/hudo.com\/si\/#\/schema\/logo\/image\/","url":"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2021\/03\/hudo-app-2.png","contentUrl":"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2021\/03\/hudo-app-2.png","width":2185,"height":2167,"caption":"VSN Media"},"image":{"@id":"https:\/\/hudo.com\/si\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/hudo.si","https:\/\/twitter.com\/hudo_si"]},{"@type":"Person","@id":"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707","name":"hudo","image":{"@type":"ImageObject","inLanguage":"sl-SI","@id":"https:\/\/hudo.com\/si\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/c4ca25fa72cace7a696b52ff5db9e095?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c4ca25fa72cace7a696b52ff5db9e095?s=96&d=mm&r=g","caption":"hudo"},"url":"https:\/\/hudo.com\/si\/author\/hudo\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/posts\/21457"}],"collection":[{"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/comments?post=21457"}],"version-history":[{"count":0,"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/posts\/21457\/revisions"}],"wp:attachment":[{"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/media?parent=21457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/categories?post=21457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/tags?post=21457"},{"taxonomy":"source","embeddable":true,"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/source?post=21457"},{"taxonomy":"supertag","embeddable":true,"href":"https:\/\/hudo.com\/si\/wp-json\/wp\/v2\/supertag?post=21457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}