{"id":260228,"date":"2021-03-04T12:32:00","date_gmt":"2021-03-04T11:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260228"},"modified":"2023-07-03T16:54:53","modified_gmt":"2023-07-03T14:54:53","slug":"treninzi-nataste-mit-ili-ucinkovit-nacin-za-gubljenje-masnoce","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/treninzi-nataste-mit-ili-ucinkovit-nacin-za-gubljenje-masnoce\/","title":{"rendered":"Treninzi nata\u0161te \u2013 mit ili u\u010dinkovit na\u010din za gubljenje masno\u0107e?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/treninzi-nataste-mit-ili-ucinkovit-nacin-za-gubljenje-masnoce\/#Jutarnji_trening_sagorijeva_vise_kalorija\" title=\"Jutarnji trening sagorijeva vi\u0161e kalorija\">Jutarnji trening sagorijeva vi\u0161e kalorija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/treninzi-nataste-mit-ili-ucinkovit-nacin-za-gubljenje-masnoce\/#Vjezbanje_na_prazan_zeludac_je_sjajno_ali%E2%80%A6\" title=\"Vje\u017ebanje na prazan \u017eeludac je sjajno, ali\u2026\">Vje\u017ebanje na prazan \u017eeludac je sjajno, ali\u2026<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/treninzi-nataste-mit-ili-ucinkovit-nacin-za-gubljenje-masnoce\/#Sto_jesti_prije_treninga\" title=\"\u0160to jesti prije treninga?\">\u0160to jesti prije treninga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pristup ljudi sportu i vje\u017ebanju razlikuje se, neki&nbsp;<strong>preferiraju moderne fitness-centre,<\/strong>&nbsp;drugi se&nbsp;<strong>osje\u0107aju bolje kod ku\u0107e.<\/strong>&nbsp;Me\u0111utim, pored intenziteta, odnos prema vremenu vje\u017ebanja tako\u0111er se razlikuje. Sigurno me\u0111u vama postoje zagovornici<strong>&nbsp;vje\u017ebanja u popodnevnim satima&nbsp;<\/strong>, ali jutarnja tjelovje\u017eba tako\u0111er ima svoje obo\u017eavatelje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedan od argumenata za rano vje\u017ebanje jest trening na&nbsp;<strong>prazan \u017eeludac<\/strong>. Vjeruje se da osoba<strong>&nbsp;sagorijeva vi\u0161e masno\u0107a i br\u017ee mr\u0161avi<\/strong>&nbsp;<strong>u stanju posta<\/strong>. Ali je li stvarno tako? Ho\u0107emo li postaviti budilicu na raniji sat?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jutarnji_trening_sagorijeva_vise_kalorija\"><\/span>Jutarnji trening sagorijeva vi\u0161e kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudskom tijelu&nbsp;<strong>potrebna je energija za fizi\u010dku aktivnost,&nbsp;<\/strong>koja se dobiva&nbsp;<strong>prehranom.<\/strong>&nbsp;To\u010dnije, predstavljaju je&nbsp;<strong>tri makronutrijenta \u2013 bjelan\u010devine, ugljikohidrati i masti.<\/strong>&nbsp;Ugljikohidrati u prehrani&nbsp;<strong>brzi su izvor goriva<\/strong>&nbsp;jer se razgra\u0111uju u&nbsp;<strong>glukozu<\/strong>, koja putuje kroz krvotok. Postoji tako\u0111er veza s ugljikohidratima jer tijelo&nbsp;<strong>uzima energiju iz pohranjenih ugljikohidrata i masno\u0107a<\/strong>&nbsp;tijekom treninga nata\u0161te, a ne iz hrane koju biste ina\u010de tek pojeli. Dakle, trebamo li svi vje\u017ebati ujutro prije doru\u010dka?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, ugljikohidrati se razgra\u0111uju u glukozu, koja je izvor energije. Uz to, me\u0111utim, tijelo je mo\u017ee<strong>&nbsp;pohraniti u jetru i mi\u0161i\u0107no tkivo u obliku glikogena.<\/strong>&nbsp;To je<strong>&nbsp;brz izvor energije,<\/strong>&nbsp;ali nakon no\u0107i bez hrane, rezerve \u0161e\u0107era u jetri prili\u010dno su iscrpljene. Ako tijelo nema energiju iz dostupnih ugljikohidrata, upotrebljava masno\u0107u kao&nbsp;<strong>izvor goriva.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg\" alt=\"jutarnje vje\u017ebanje i doru\u010dak\" class=\"wp-image-186116\" width=\"843\" height=\"644\" title=\"jutarnje vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-400x306.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1536x1174.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-2048x1566.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>To otkri\u0107e nije samo rezultat poznavanja procesa u ljudskom tijelu.&nbsp;<strong>To je potvrdilo nekoliko istra\u017eivanja,<\/strong>&nbsp;kao \u0161to je istra\u017eivanje Sveu\u010dili\u0161ta u Bathu iz&nbsp;<strong>2017. godine<\/strong>. Istra\u017eiva\u010di su otkrili da se nekoliko gena prisutnih u&nbsp;<strong>metabolizmu masti, transportu glukoze i signaliziranju inzulina<\/strong>&nbsp;\u201cpona\u0161alo druk\u010dije\u201d tijekom&nbsp;<strong>vje\u017ebanja nakon obroka i nata\u0161te.&nbsp;<\/strong>Fizi\u010dka aktivnost na prazan \u017eeludac pokrenula je odre\u0111ene gene kod&nbsp;<strong>pretilih mu\u0161karaca<\/strong>&nbsp;koji su mogli&nbsp;<strong>ubrzati sagorijevanje masti.<\/strong>&nbsp;Prema drugoj studiji iz 2013. godine,&nbsp;<strong>aktivni mu\u0161karci<\/strong>&nbsp;mogu sagorjeti<strong>&nbsp;20 % vi\u0161e masti<\/strong>&nbsp;nata\u0161te nego nakon doru\u010dka.&nbsp;<span style=\"color: #ff6600;\">[1] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160to se doga\u0111a ljudskom tijelu kad vje\u017ebamo nata\u0161te?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Masne stanice razgra\u0111uju se \u2013&nbsp;<strong>lipoliza.<\/strong><\/li>\n\n\n\n<li><strong>Masno\u0107a se<\/strong>&nbsp;upotrebljava kao&nbsp;<strong>gorivo.<\/strong><\/li>\n\n\n\n<li><strong>Razine hormona<\/strong>&nbsp;koji potpoma\u017eu&nbsp;<strong>upotrebu masti<\/strong>&nbsp;kao goriva&nbsp;<strong>rastu.<\/strong><\/li>\n\n\n\n<li>Poti\u010de se razgradnja&nbsp;<strong>masti u trbuhu<\/strong>.<\/li>\n\n\n\n<li><strong>Protok krvi u trbuhu<\/strong>&nbsp;pove\u0107ava se.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema tome, bolji je jutarnji trening nata\u0161te, a znanstvenici to tako\u0111er dokazuju. Da je tako jednostavno, ovaj bi \u010dlanak ovdje zavr\u0161io, svi bi vje\u017ebali ujutro, a teretane bi se mogle mirno zatvoriti poslijepodne. Me\u0111utim, cijela je tema malo slo\u017eenija.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg\" alt=\"vje\u017ebanje ujutro na prazan \u017eeludac\" class=\"wp-image-185345\" width=\"843\" height=\"563\" title=\"vje\u017ebanje ujutro na prazan \u017eeludac\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbanje_na_prazan_zeludac_je_sjajno_ali%E2%80%A6\"><\/span>Vje\u017ebanje na prazan \u017eeludac je sjajno, ali\u2026<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neki ljudi vje\u017ebaju ujutro jer vi\u0161e vole &#8220;obaviti to&#8221; prije posla, drugi uglavnom \u017eele br\u017ee smr\u0161avjeti. Prije nego \u0161to po\u010dnete tr\u010dati ili dizati utege prije izlaska sunca, trebali biste razmotriti nekoliko zanimljivih otkri\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trening nata\u0161te koristan je u smislu<strong>&nbsp;pove\u0107anja hormona rasta i osjetljivosti na inzulin.<\/strong>&nbsp;Ti procesi mogu rezultirati gubitkom masti, ali imajte na umu sljede\u0107e dvije \u010dinjenice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenzivni trening nata\u0161te mo\u017ee utjecati na va\u0161e mi\u0161i\u0107e<\/strong>&nbsp;\u2013 to je kvaka koju ste mo\u017eda \u010dekali. Tijekom zahtjevnog jutarnjeg treninga prije doru\u010dka, mo\u017ee do\u0107i do&nbsp;<strong>gubitka mi\u0161i\u0107a<\/strong>&nbsp;jer tijelo mo\u017ee&nbsp;<strong>razgraditi aminokiseline<\/strong>&nbsp;kako bi&nbsp;<strong>odr\u017ealo razinu glukoze u krvi.<\/strong>&nbsp;Za vrijeme tr\u010danja ili zahtjevnog treninga snage nata\u0161te,&nbsp;<strong>upotrebljava se vi\u0161e glikogena nego masti<\/strong>&nbsp;i nije va\u017eno imate li prazan \u017eeludac. To dokazuje i&nbsp;<strong>istra\u017eivanje Schoenefelda iz 2011. godine,<\/strong>&nbsp;koje \u0107e biti od posebnog interesa za bodybuildere i sporta\u0161e koje zanima&nbsp;<strong>dobivanje mi\u0161i\u0107ne mase.<\/strong>&nbsp;Trening nata\u0161te zna\u010dajno utje\u010de na&nbsp;<strong>zalihe proteina<\/strong>&nbsp;koje ste prikupili prehranom i vje\u017ebanjem. Mo\u017ee prouzro\u010diti njihov<strong>&nbsp;gubitak do 10,4 %.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6] [7] [14]<\/span><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sagorijevamo glukozu i masno\u0107e tijekom cijelog dana \u2013&nbsp;<\/strong>imajte na umu da koli\u010dina goriva iz glukoze ili masti ovisi o svim&nbsp;<strong>energetskim \u201cpotrebama\u201d<\/strong>&nbsp;tijekom dana. Me\u0111utim, sagorijevanje masti vi\u0161e se odnosi na ukupnu potro\u0161nju energije. Da, mo\u017eete sagorjeti malo&nbsp;<strong>vi\u0161e masno\u0107e<\/strong>&nbsp;treniraju\u0107i&nbsp;<strong>na prazan \u017eeludac,<\/strong> ali s ukupnog gledi\u0161ta, to vjerojatno ne\u0107e biti dovoljno za rje\u0161avanje problemati\u010dne masti.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg\" alt=\"jutarnje vje\u017ebanje i mi\u0161i\u0107i\" class=\"wp-image-185293\" width=\"843\" height=\"562\" title=\"jutarnje vje\u017ebanje i mi\u0161i\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Zanima li vas stvarno&nbsp;<strong>dnevna potro\u0161nja energije?<\/strong>&nbsp;Kako biste saznali vi\u0161e o njoj i&nbsp;<strong>njenom izra\u010dunu,<\/strong>&nbsp;pro\u010ditajte na\u0161 \u010dlanak \u2013&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati stopu bazalnog metabolizma i dnevnu potro\u0161nju energije?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uobi\u010dajene istine i&nbsp;<strong>pravila bez relevantnih dokaza<\/strong>&nbsp;postaju samo&nbsp;<strong>\u201chipoteze\u201d.<\/strong>&nbsp;Na istra\u017eivanju je da analizira i&nbsp;<strong>potvrdi teorije<\/strong>&nbsp;koje \u201clogi\u010dki\u201d imaju smisla. Trening nata\u0161te pokre\u0107e druge gene kod pretilih ljudi, ali vje\u017ebanje prije doru\u010dka mo\u017eda ne\u0107e biti&nbsp;<strong>univerzalni vodi\u010d za smanjenje masno\u0107e<\/strong>&nbsp;za svakoga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,34501,30248,36388,32899,39076,48139,36262,48592,48616,5331,5380\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dokaz tome su i rezultati&nbsp;<strong>istra\u017eivanja iz 2014. godine,<\/strong>&nbsp;koje je ispitivalo hipotezu o u\u010dinkovitosti vje\u017ebanja nata\u0161te. Cilj istra\u017eiva\u010da bio je usporediti&nbsp;<strong>razlike u masnom i \u201cnemasnom\u201d tkivu<\/strong>&nbsp;mladih \u017eena nakon&nbsp;<strong>aerobnog treninga na prazan \u017eeludac ili nakon obroka.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sudionice su nasumi\u010dno podijeljene u skupine \u201cnata\u0161te\u201d i \u201cnakon obroka\u201d. Treba napomenuti da su se sve ispitanice pridr\u017eavale&nbsp;<strong>plana prehrane<\/strong>&nbsp;i imale su&nbsp;<strong>kalorijski deficit<\/strong>.&nbsp;<strong>Gubitak kilograma i masnog tkiva<\/strong>&nbsp;zamije\u0107eni su<strong>&nbsp;u obje skupine.<\/strong>&nbsp;Pitate li se koliko je bolja bila skupina koja je trenirala nata\u0161te? Prema rezultatima,&nbsp;<strong>nije bilo zna\u010dajnih razlika me\u0111u skupinama.<\/strong>&nbsp;Istina je da su u istra\u017eivanje bile uklju\u010dene samo mlade \u017eene, a njihov broj tako\u0111er nije bio posebno visok (20 ispitanica). S druge strane, to mo\u017ee zna\u010diti da ako&nbsp;<strong>slijedite razumnu prehranu i vje\u017ebate, nije va\u017eno<\/strong>&nbsp;idete li tr\u010dati&nbsp;<strong>prije ili nakon doru\u010dka.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg\" alt=\"jutarnje vje\u017ebanje i istra\u017eivanje\" class=\"wp-image-186130\" width=\"843\" height=\"562\" title=\"jutarnje vje\u017ebanje i istra\u017eivanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Manje snage tijekom vje\u017ebanja<\/h3>\n\n\n\n<p>Jo\u0161 jedan argument protiv treninga nata\u0161te jest&nbsp;<strong>manje snage tijekom vje\u017ebanja<\/strong>. Iskori\u0161tavanje&nbsp;<strong>masti kao energije<\/strong>&nbsp;zahtijeva&nbsp;<strong>vi\u0161e kisika,<\/strong>&nbsp;pa razgradnja masti traje dulje u usporedbi s ugljikohidratima. Kako bi se odr\u017eao visok intenzitet, \u201cbrzina\u201d metabolizma masti je&nbsp;<strong>mala.<\/strong>&nbsp;To zna\u010di da \u0107e va\u0161 trening mo\u017eda biti slabiji nego da ste jeli prije.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dokaz su rezultati istra\u017eivanja iz 2019. godine, koje je usporedilo izvo\u0111enje&nbsp;<strong>\u010du\u010dnjeva i potisaka s klupe<\/strong>&nbsp;nakon doru\u010dka bogatog ugljikohidratima i doru\u010dka sa \u201csamo vodom\u201d. Zadatak sudionika bio je izvesti&nbsp;<strong>4 serije \u010du\u010dnjeva i potisaka s klupe<\/strong>&nbsp;na razini od 90 % svog maksimuma uz 10 ponavljanja (10 RM \u2013 maksimalnih ponavljanja). Rezultat? Sudionici koji su ujutro popili samo vodu, a nisu doru\u010dkovali, imali su&nbsp;<strong>15 % smanjenja snage prilikom izvo\u0111enja \u010du\u010dnjeva<\/strong>&nbsp;i&nbsp;<strong>6 % smanjenja kod potisaka s klupe.<\/strong>&nbsp;Rezultati pokazuju da je trening povezan s&nbsp;<strong>dizanjem te\u017eih utega<\/strong>&nbsp;ili&nbsp;<strong>upotrebom snage<\/strong>&nbsp;vjerojatno&nbsp;<strong>razumniji<\/strong>&nbsp;i u\u010dinkovitiji&nbsp;<strong>nakon obroka.<\/strong>&nbsp;Mogu\u0107e je da \u0107ete sagorjeti vi\u0161e masno\u0107a, ali va\u0161a se u\u010dinkovitost mo\u017ee \u201cspustiti\u201d, \u0161to vam se vjerojatno ne\u0107e emocionalno svidjeti, a uz to ste u opasnosti od ozljeda zbog umora.&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nagli pad energije (\u201cThe Bonk\u201d)<\/h3>\n\n\n\n<p>Postoji&nbsp;<strong>jo\u0161 jedan rizik<\/strong>&nbsp;povezan s vje\u017ebanjem prije doru\u010dka, koji se odnosi na&nbsp;<strong>opskrbu glikogenom.<\/strong>&nbsp;Na engleskom je poznat kao&nbsp;<strong><em>The Bonk<\/em><\/strong>&nbsp;ili&nbsp;<strong>\u201cudaranje u zid\u201d<\/strong>. Gubitak energije nastaje zbog&nbsp;<strong>iscrpljenih zaliha glikogena.<\/strong>&nbsp;<strong>Potpuni \u201cbonk\u201d<\/strong>&nbsp;doga\u0111a se kad&nbsp;<strong>se glikogen potpuno iscrpi&nbsp;<\/strong>iz&nbsp;<strong>mi\u0161i\u0107a i jetre.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glikogen pohranjen u jetri tro\u0161i se nakon te\u0161kog treninga ili no\u0107i. Sjetite se \u010dinjenice da energiju ne trebaju samo va\u0161i mi\u0161i\u0107i, nego i mozak. Kad ste nata\u0161te,&nbsp;<strong>izvor energije za mozak<\/strong>&nbsp;jest&nbsp;<strong>glikogen u jetri.<\/strong>&nbsp;Stoga se vje\u017ebanjem na prazan \u017eeludac riskira smanjenje energije, \u0161to mo\u017ee prouzro\u010diti nedostatak glikogena u mi\u0161i\u0107ima, ali i<strong>&nbsp;malo \u201egoriva\u201d koje se dovodi u mozak.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako sprije\u010diti nagli pad energije?<\/h4>\n\n\n\n<p>S druge strane, istina je da se ozbiljan gubitak glikogena doga\u0111a tijekom&nbsp;<strong>duljih aktivnosti izdr\u017eljivosti<\/strong>, a ne tijekom kratkih i intenzivnih treninga. Mo\u017eete logi\u010dno&nbsp;<strong>sprije\u010diti pad energije<\/strong>&nbsp;konzumiranjem ugljikohidrata i&nbsp;<strong>obnavljanjem zaliha glikogena,<\/strong>&nbsp;naro\u010dito nakon dugog treninga koji traje&nbsp;<strong>sat vremena ili vi\u0161e.<\/strong>&nbsp;Va\u017ena je \u010dinjenica da&nbsp;<strong>kroni\u010dna pothranjenost<\/strong>&nbsp;mo\u017ee tako\u0111er stajati iza&nbsp;<strong>iscrpljivanja glikogena.<\/strong>&nbsp;Stoga, ako razmi\u0161ljate o vje\u017ebanju nata\u0161te, imajte na umu svoje&nbsp;<strong>\u201czalihe glikogena\u201d,<\/strong>&nbsp;\u010dije iscrpljenje zaista mo\u017eete osjetiti. Dakle, to ovisi o intenzitetu i vrsti treninga koji preferirate.&nbsp;<span style=\"color: #ff6600;\">[1] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste, unato\u010d nedostacima treninga nata\u0161te, odlu\u010dni nastaviti s njim, dopustite nam da vam barem damo dva savjeta&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Nemojte trenirati samo na prazan \u017eeludac \u2013<\/strong>&nbsp;taj na\u010din vje\u017ebanja prikladan je samo ako je&nbsp;<strong>niskog intenziteta.<\/strong>&nbsp;Stoga se ne preporu\u010duje vje\u017ebanje&nbsp;<strong>vi\u0161e od dvaput tjedno<\/strong>&nbsp;prije doru\u010dka. Dakle, ako vje\u017ebate najmanje \u010detiri puta tjedno,&nbsp;<strong>poku\u0161ajte to uravnote\u017eiti.<\/strong>&nbsp;Ostavite \u017eeludac praznim za manje zahtjevne treninge, a napunite se energijom uz prehranu prije onih intenzivnih.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li><strong>Razmislite o proteinima i ugljikohidratima nakon treninga \u2013<\/strong>&nbsp;vje\u017ebanje dovodi tijelo pod stres i trebaju mu hranjive tvari za&nbsp;<strong>obnovu<\/strong>&nbsp;nakon treninga. Stoga dajte svom tijelu ugljikohidrate, ali i proteine nakon treninga.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg\" alt=\"jutarnji trening i energija\" class=\"wp-image-185319\" width=\"843\" height=\"562\" title=\"jutarnji trening i energija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_jesti_prije_treninga\"><\/span>\u0160to jesti prije treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cilj ovog \u010dlanka nije uvjeriti vas da konzumirate hranu prije vje\u017ebanja, nego ukazati na prednosti i nedostatke toga. Vi najbolje poznajete svoje tijelo i znate \u0161to mu najvi\u0161e odgovara. Volite li vi\u0161e jesti prije treninga ili ste odlu\u010dili sve kombinirati? U ovom \u0107emo poglavlju poku\u0161ati preporu\u010diti \u0161to i kad jesti prije, ali i poslije vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pojesti ne\u0161to prije odlaska u teretanu ima nekoliko prednosti<span style=\"color: #ff6600;\">&nbsp;[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pove\u0107at \u0107e<\/strong>&nbsp;<strong>snagu<\/strong>&nbsp;<strong>i intenzitet<\/strong>&nbsp;va\u0161ih treninga<\/li>\n\n\n\n<li><strong>Poduprijet \u0107e obnovu<\/strong>&nbsp;organizma<\/li>\n\n\n\n<li><strong>Osigurat \u0107e<\/strong>&nbsp;<strong>dulje i ugodnije<\/strong>&nbsp;vje\u017ebanje<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obrok prije treninga trebao bi vam prvenstveno pru\u017eiti&nbsp;<strong>energiju za vje\u017ebanje,<\/strong>&nbsp;a pritom ne&nbsp;<strong>naprezati va\u0161 \u017eeludac.<\/strong>&nbsp;Ako \u0107ete vje\u017ebati za&nbsp;<strong>sat vremena,<\/strong>&nbsp;odaberite&nbsp;<strong>lako<\/strong>&nbsp;<strong>probavljiv<\/strong>&nbsp;me\u0111uobrok,&nbsp;<strong>bogat uglavnom ugljikohidratima<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za najbolje rezultate vje\u017ebanja, preporu\u010duje se pojesti obrok koji sadr\u017ei&nbsp;<strong>ugljikohidrate, bjelan\u010devine i masti,<\/strong>&nbsp;ali morate dati probavi vi\u0161e vremena za to \u2013 otprilike<strong>&nbsp;2 \u2013 3 sata.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13]&nbsp;<\/span>Je li vam se ikad dogodilo da vam je \u017eelucu trebalo malo vi\u0161e vremena nakon dolaska u teretanu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolji pregled i odabir prave hrane, nudimo vam nekoliko primjera u skladu s vremenom prije treninga:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ako imate sat vremena ili manje prije vje\u017ebanja<\/strong>&nbsp;\u2013 vo\u0107e,&nbsp;<a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinska plo\u010dica<\/a>&nbsp;ili gr\u010dki jogurt s vo\u0107em<\/li>\n\n\n\n<li><strong>Ako imate 2 sata prije vje\u017ebanja<\/strong>&nbsp;\u2013&nbsp;<a href=\"https:\/\/gymbeam.hr\/proteinski-rtd-napitci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinski napitak<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/protein-porridge-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161a<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/bio-muesli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cjelovite \u017eitarice<\/a>&nbsp;s mlijekom<\/li>\n\n\n\n<li><strong>Ako imate 2 \u2013 3 sata prije vje\u017ebanja<\/strong> \u2013 prehrambeni izvor proteina sa sme\u0111om ri\u017eom i pe\u010denim <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107em<\/a>, sendvi\u010d od integralnog kruha s proteinima i salatom, omlet s integralnim tostom <span style=\"color: #ff6600;\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg\" alt=\"\u0161to jesti prije treninga?\" class=\"wp-image-185371\" width=\"843\" height=\"562\" title=\"obrok prije vje\u017ebanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Tra\u017eite li nadahnu\u0107e za zdrav i hranjiv doru\u010dak prije treninga? U ovom \u010dlanku prona\u0107i \u0107ete&nbsp;<strong>20 savjeta<\/strong>&nbsp;kako obogatiti svoj prvi jutarnji obrok \u2013&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 savjeta za doru\u010dak koji mo\u017eete pojesti prije treninga.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolji na\u010din da poduprete svoju izvedbu&nbsp;<strong>tijekom treninga<\/strong>&nbsp;jest&nbsp;<strong>uravnote\u017eena prehrana.<\/strong>&nbsp;Pri sastavljanju prehrane, trebali biste se usredoto\u010diti na&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>proteine<\/strong>&nbsp;iz mesa, jaja i mlije\u010dnih proizvoda<\/li>\n\n\n\n<li><strong>zdrave ugljikohidrate<\/strong> iz vo\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>, mahunarki i cjelovitih \u017eitarica,<\/li>\n\n\n\n<li><strong>zdrave masno\u0107e<\/strong>&nbsp;iz&nbsp;<a href=\"https:\/\/gymbeam.hr\/bio-djevicansko-kokosovo-ulje-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosa<\/a>&nbsp;ili maslinovog ulja, a umjesto toga&nbsp;<a href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghi<\/a>,<\/li>\n\n\n\n<li>razne&nbsp;<a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161aste plodove i sjemenke<\/a>&nbsp;bogate hranjivim sastojcima, kao \u0161to su&nbsp;<a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bademi<\/a>,<\/li>\n\n\n\n<li><strong>hranjive i neprera\u0111ene namirnice.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg\" alt=\"trening i uravnote\u017eena prehrana\" class=\"wp-image-185332\" width=\"843\" height=\"562\" title=\"trening i uravnote\u017eena prehrana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Bilo da odlu\u010dite trenirati na prazan \u017eeludac ili pojesti ne\u0161to sitno prije toga, jutarnji trening ima nekoliko drugih prednosti uz sagorijevanje masti. Mo\u017eete prona\u0107i zanimljive i nadahnjuju\u0107e razloge za\u0161to ne biste trebali napustiti vje\u017ebanje popodne ili nave\u010der u \u010dlanku \u2013&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 razloga za vje\u017ebanje ujutro<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebanje nata\u0161te<strong>&nbsp;mo\u017ee biti korisno,<\/strong>&nbsp;ali prema istra\u017eivanju, vjerojatno&nbsp;<strong>ne u istoj mjeri za sve.&nbsp;<\/strong>U \u010dlanku smo vam naveli njegove&nbsp;<strong>\u201cprednosti i nedostatke\u201d,<\/strong>&nbsp;kao i rezultate istra\u017eivanja koja su obra\u0111ivala tu temu. Najva\u017enije je da vam trening odgovara i da vam ne stvara zdravstvene probleme ili usporava kondicijske ciljeve. Bilo da odlu\u010dite pojesti ne\u0161to prije vje\u017ebanja ili ne, vjerujemo da smo vam ponovno pro\u0161irili vidike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li da i&nbsp;<strong>va\u0161i prijatelji nau\u010de<\/strong>&nbsp;ne\u0161to o treningu nata\u0161te? Slobodno&nbsp;<strong>podr\u017eite \u010dlanak dijele\u0107i ga.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Volite li vi\u0161e treninge nata\u0161te? Taj pristup treningu ima puno zagovornika, zato smo pogledali njegove prednosti i nedostatke.<\/p>\n","protected":false},"author":25,"featured_media":186092,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6368,6668,6452,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260228","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-plan-prehrane-hr","10":"tag-vjezbe-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Treninzi nata\u0161te \u2013 mit ili u\u010dinkovit na\u010din za gubljenje masno\u0107e? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li trening nata\u0161te bolji za mr\u0161avljenje i sagorijevanje masti? 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