{"id":260407,"date":"2019-05-13T07:26:00","date_gmt":"2019-05-13T05:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260407"},"modified":"2023-12-11T05:24:22","modified_gmt":"2023-12-11T04:24:22","slug":"5-najboljih-fitness-recepata-za-nadopunu-hranjivih-tvari-nakon-treninga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-najboljih-fitness-recepata-za-nadopunu-hranjivih-tvari-nakon-treninga\/","title":{"rendered":"5 najboljih fitness recepata za nadopunu hranjivih tvari nakon treninga"},"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\/5-najboljih-fitness-recepata-za-nadopunu-hranjivih-tvari-nakon-treninga\/#Kakva_je_uloga_hrane_nakon_treninga\" title=\"Kakva je uloga hrane nakon treninga?\">Kakva je uloga hrane nakon treninga?<\/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\/5-najboljih-fitness-recepata-za-nadopunu-hranjivih-tvari-nakon-treninga\/#Suplementi_vs_hrana\" title=\"Suplementi vs. hrana\">Suplementi vs. hrana<\/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\/5-najboljih-fitness-recepata-za-nadopunu-hranjivih-tvari-nakon-treninga\/#5_najboljih_obroka_nakon_treninga\" title=\"5 najboljih obroka nakon treninga\">5 najboljih obroka nakon treninga<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Iako <\/span><strong>trening oduzima puno snage,<\/strong><span style=\"font-weight: 400;\"> vremena i energije, to je uvijek samo <\/span><strong>po\u010detak<\/strong><span style=\"font-weight: 400;\"> va\u0161eg puta do fitness ciljeva. Zatim se nastavlja<\/span><strong> u kuhinji <\/strong><span style=\"font-weight: 400;\">i zavr\u0161ava promjenom va\u0161eg<\/span><strong> na\u010dina \u017eivota.<\/strong><span style=\"font-weight: 400;\"> To je to\u010dno, hrana \u010dini najmanje <\/span><strong>50 % uspjeha<\/strong><span style=\"font-weight: 400;\">, te je va\u017eno baviti se nutritivnim sastavom va\u0161e prehrane. U prethodnom \u010dlanku govorili smo o tome<\/span> <span style=\"font-weight: 400;\">\u0161to jesti prije treninga<\/span><span style=\"font-weight: 400;\">, stoga \u0107emo se danas baviti temom <\/span><strong>prehrane nakon treninga<\/strong><span style=\"font-weight: 400;\">.<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kakva_je_uloga_hrane_nakon_treninga\"><\/span>Kakva je uloga hrane nakon treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Na ovo pitanje se mo\u017ee odgovoriti vrlo<\/span><strong> jednostavno<\/strong><span style=\"font-weight: 400;\">. Nakon treninga va\u017eno je unositi hranjive tvari potrebne za <\/span><strong>nadopunu energije<\/strong><span style=\"font-weight: 400;\">, obnovu o\u0161te\u0107enih<\/span><strong> mi\u0161i\u0107nih tkiva<\/strong><span style=\"font-weight: 400;\"> i po\u010detak <\/span><strong>sinteze proteina<\/strong><span style=\"font-weight: 400;\">. Kako biste bolje razumjeli ovaj odgovor, <\/span><strong>podijelit \u0107emo ga na to\u010dke <\/strong><span style=\"font-weight: 400;\">koje uklju\u010duju funkcije hrane nakon treninga.<\/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 is-style-default\">1. Nadopunjuje energiju i potro\u0161ene zalihe glikogena<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Tijekom treninga tijelo koristi zalihe <\/span><strong>glikogena kao izvor energije<\/strong><span style=\"font-weight: 400;\">. Glikogen je dugi lanac molekula glukoze koje tijelo pohranjuje uglavnom u <\/span><strong>skeletnim mi\u0161i\u0107ima<\/strong><span style=\"font-weight: 400;\"> i jetri. Istra\u017eivanja potvr\u0111uju da tijelo tijekom tjelesne aktivnosti <\/span><strong>potro\u0161i do 40 % zaliha glikogena<\/strong><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1] &nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6130.JPG\" alt=\"Hrana nakon treninga za rast i regeneraciju mi\u0161i\u0107a\" style=\"width:843px;height:562px\" title=\"\u0160to jesti nakon treninga? Dijeta, nutritivna vrijednost nakon vje\u017ebanja\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Ako su zalihe glikogena prazne, tijelo po\u010dinje izlu\u010divati <\/span><strong>hormon stresa kortizol<\/strong><span style=\"font-weight: 400;\"> koji ima izrazito <\/span><strong>kataboli\u010dki u\u010dinak<\/strong><span style=\"font-weight: 400;\">. Doista, kortizol <\/span><strong>tro\u0161i bjelan\u010devine <\/strong><span style=\"font-weight: 400;\">iz mi\u0161i\u0107nog tkiva i pretvara ih u glukozu. Ovaj proces se zove glukoneogeneza i proizvodi glukozu iz aminokiselina u jetri, \u0161to rezultira <\/span><strong>gubitkom mi\u0161i\u0107a<\/strong><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Zato nakon treninga trebamo <\/span><strong>nadopuniti glikogen<\/strong><span style=\"font-weight: 400;\">. Najbolji na\u010din nadopune zaliha energije je unos <\/span><strong>brzo probavljivih ugljikohidrata<\/strong><span style=\"font-weight: 400;\"> koji imaju visoki glikemijski indeks. <\/span><strong>Glikemijski indeks<\/strong><span style=\"font-weight: 400;\"> je broj koji pokazuje koliko brzo hrana pove\u0107ava razinu \u0161e\u0107era u krvi, a time i razinu inzulina. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Inzulin je visoko<\/span><strong> anaboli\u010dki hormon<\/strong><span style=\"font-weight: 400;\"> koji regulira razinu \u0161e\u0107era u krvi prijenosom hranjivih tvari (kao \u0161to je glukoza) u mi\u0161i\u0107e. Kada su <\/span><strong>zasi\u0107ene sve mi\u0161i\u0107ne stanice<\/strong><span style=\"font-weight: 400;\">, tijelo po\u010dinje skladi\u0161titi glukozu kao masti. To zna\u010di da tijekom dana bez treninga inzulin uzrokuje <\/span><strong>pohranu ne\u017eeljenih masti<\/strong><span style=\"font-weight: 400;\">, ali odmah nakon treninga poma\u017ee <\/span><strong>rastu i regeneraciji<\/strong><span style=\"font-weight: 400;\"> mi\u0161i\u0107a. Inzulin osigurava nadopunu va\u0161ih zaliha glikogena i pripremu va\u0161eg tijela za sljede\u0107i trening. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Pod normalnim okolnostima najbolje je unositi hranu s niskim glikemijskim indeksom <\/span><strong>(oko 55 ili manje)<\/strong><span style=\"font-weight: 400;\">. Ali, nakon treninga je iznimka i stoga bi uneseni ugljikohidrati trebali imati glikemijski indeks <\/span><strong>oko 70 ili vi\u0161e<\/strong><span style=\"font-weight: 400;\">. Pogodan izvor ugljikohidrata nakon vje\u017ebanja je <\/span><a title=\"Maltodekstrin GymBeam\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">maltodekstrin<\/span><\/a><span style=\"font-weight: 400;\"> ili<\/span><a title=\"Dekstroza GymBeam\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">dekstroza<\/span><\/a><span style=\"font-weight: 400;\">. Oba spadaju u ugljikohidrate koje tijelo ne mora dugo probavljati, te mogu <\/span><strong>brzo nadopuniti zalihe glikogena<\/strong><span style=\"font-weight: 400;\">. O <\/span><a title=\"Jesu li ugljikohidrati poslije treninga ono \u0161to Vam je zaista potrebno?\" href=\"https:\/\/gymbeam.hr\/blog\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">zna\u010daju ugljikohidrata nakon treninga<\/span><\/a><span style=\"font-weight: 400;\"> mo\u017eete saznati vi\u0161e i u na\u0161em \u010dlanku. <span style=\"color: #ff6600;\">[2] [3]<\/span> &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Me\u0111utim,<\/span><strong> koliko ugljikohidrata<\/strong><span style=\"font-weight: 400;\"> biste trebali unijeti nakon treninga? Poku\u0161ajte <\/span><strong>pola dnevnog unosa ugljikohidrata<\/strong><span style=\"font-weight: 400;\"> podijeliti na \u0161ejk prije i nakon treninga. Primjerice, ako je va\u0161 dnevni unos ugljikohidrata 300 grama, uzmite <\/span><strong>150 g ugljikohidrata prije i nakon treninga<\/strong><span style=\"font-weight: 400;\"> u omjeru 1:1, tj. <\/span><strong>75 g prije i nakon vje\u017ebanja.<\/strong><span style=\"font-weight: 400;\"> Ako tijekom treninga osje\u0107ate nedostatak energije, uzmite <\/span><strong>vi\u0161e ugljikohidrata prije treninga<\/strong><span style=\"font-weight: 400;\">. S druge strane, ako tijekom treninga imate puno energije i <\/span><strong>umorite se tek nakon treninga<\/strong><span style=\"font-weight: 400;\">, onda je za vas korisnije nadopuniti vi\u0161e ugljikohidrata napitkom nakon treninga. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[3]<\/span><\/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=\"37023,53602,58729,91738,91786\" ><\/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<h3 class=\"wp-block-heading is-style-default\">2. Obnavlja o\u0161te\u0107ena mi\u0161i\u0107na tkiva<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Tijekom intenzivnog vje\u017ebanja va\u0161i mi\u0161i\u0107i su izlo\u017eeni malim <\/span><strong>o\u0161te\u0107enjima i pukotinama<\/strong><span style=\"font-weight: 400;\"> koje uzrokuju <\/span><strong>upalu mi\u0161i\u0107a<\/strong><span style=\"font-weight: 400;\"> nakon treninga. Uloga tijela je regeneracija ovih o\u0161te\u0107enja, \u0161to se pozitivno odra\u017eava na <\/span><strong>rast mi\u0161i\u0107a i snage<\/strong><span style=\"font-weight: 400;\">. Zato ne smijete zaboraviti hranjive tvari koje <\/span><strong>ubrzavaju proces regeneracije<\/strong><span style=\"font-weight: 400;\"> tako da se puni snage mo\u017eete vratiti u teretanu. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Najva\u017eniji suplement nakon treninga za regeneraciju i rast mi\u0161i\u0107ne mase je <\/span><a title=\"Protein sirutke, Whey protein GymBeam\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">protein sirutke<\/span><\/a><span style=\"font-weight: 400;\">. \u010cak je i <\/span><strong>bolji od bjelan\u010devina iz klasi\u010dne hrane <\/strong><span style=\"font-weight: 400;\">iz nekoliko razloga <\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\">[3]:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vrlo je brzo probavljiv izvor bjelan\u010devina u usporedbi s drugim proteinima<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">sadr\u017ei bogat profil aminokiselina i ima <\/span><strong>veliki udio BCAA<\/strong><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">sadr\u017ei <\/span><strong>minimalnu koli\u010dinu masti<\/strong><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">popiti proteinski \u0161ejk odmah nakon treninga je <\/span><strong>brzo i prakti\u010dno<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/D_ri_4.jpg\" alt=\"Dijeta nakon treninga, proteini, ugljikohidrati, BCAA i glutamin\" style=\"width:843px;height:562px\" title=\"Dijeta nakon treninga, proteini, ugljikohidrati, BCAA i glutamin\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Ako nakon vje\u017ebanja konzumirate dozu<\/span><a title=\"Protein sirutke, Whey protein GymBeam\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">proteina sirutke<\/span><\/a><span style=\"font-weight: 400;\">, mo\u017eete biti sigurni da \u0107e vam <\/span><strong>mi\u0161i\u0107i biti zahvalni<\/strong><span style=\"font-weight: 400;\">. Stoga vam preporu\u010dujemo unos oko <\/span><strong>0,3 &#8211; 0,5 g proteina sirutke<\/strong><span style=\"font-weight: 400;\"> po kilogramu tjelesne te\u017eine. Vi\u0161e o doziranju proteina sirutke saznajte<\/span><a title=\"Kada i koliko proteina trebate unijeti kako bi se postigli maksimalni rezultati?\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">u na\u0161em \u010dlanku<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Drugi dodatak prehrani koji vodi ra\u010duna o <\/span><strong>regeneraciji i brzom oporavku<\/strong><span style=\"font-weight: 400;\"> o\u0161te\u0107enih mi\u0161i\u0107nih tkiva je<\/span><a title=\"Glutamin dodatak prehrani GymBeam\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">glutamin<\/span><\/a><span style=\"font-weight: 400;\">. Ova aminokiselina istodobno <\/span><strong>podr\u017eava imunolo\u0161ku funkciju<\/strong><span style=\"font-weight: 400;\"> organizma i apsorpciju ugljikohidrata. Za\u0161to je glutamin va\u017ean nakon treninga? Tijekom tjelesne aktivnosti se razina <\/span><strong>glutamina u plazmi sni\u017eava<\/strong><span style=\"font-weight: 400;\"> jer jetra, bubrezi, crijeva i imunolo\u0161ki sustav <\/span><strong>pove\u0107avaju svoju potra\u017enju za glutaminom<\/strong><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Konzumiranjem<\/span><a title=\"Glutamin dodatak prehrani GymBeam\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">glutamina<\/span><\/a><span style=\"font-weight: 400;\"> \u0107ete nadopuniti zalihe ove aminokiseline i omogu\u0107iti pravilno funkcioniranje va\u0161eg imunolo\u0161kog sustava i druge procese koji <\/span><strong>ovise o glutaminu<\/strong><span style=\"font-weight: 400;\">. <span style=\"color: #ff6600;\">[6]<\/span> Podr\u0161ka imunolo\u0161kom sustavu koju osigurava glutamin kasnije \u0107e vas <\/span><strong>\u0161tititi od bolesti<\/strong><span style=\"font-weight: 400;\"> koje bi vam mogle pokvariti plan treninga i ugroziti va\u0161 napredak.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Osim toga, istra\u017eivanja potvr\u0111uju da suplementacija glutaminom <\/span><strong>pove\u0107ava talo\u017eenje ugljikohidrata<\/strong><span style=\"font-weight: 400;\"> i nadopunu glikogena. Jednostavno re\u010deno, dodavanje glutamina ugljikohidratima i proteinu sirutke mo\u017ee vam pomo\u0107i pove\u0107ati sposobnost va\u0161eg tijela da <\/span><strong>isporu\u010duje hranjive tvari u va\u0161e mi\u0161i\u0107e<\/strong><span style=\"font-weight: 400;\">. To zatim dovodi do br\u017eeg oporavka i va\u0161ih rezultata. Kako biste postigli spomenute u\u010dinke, trebali biste uzeti <\/span><strong>najmanje 10 g <\/strong><a title=\"Glutamin dodatak prehrani GymBeam\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">glutamina<\/span><\/a><span style=\"font-weight: 400;\"> nakon treninga i jo\u0161 jednu dozu tijekom dana. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[3] [7] &nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6149.JPG\" alt=\"Hrana nakon treninga za rast i regeneraciju mi\u0161i\u0107a\" style=\"width:843px;height:562px\" title=\"Hrana nakon treninga za rast i regeneraciju mi\u0161i\u0107a\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Pove\u0107ava sintezu proteina u mi\u0161i\u0107ima<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Posljednja i <\/span><strong>najva\u017enija funkcija prehrane nakon treninga<\/strong><span style=\"font-weight: 400;\"> je pove\u0107anje sinteze proteina. Za to je zadu\u017een protein mTOR koji u tijelu djeluje kao <\/span><strong>okida\u010d sinteze proteina<\/strong><span style=\"font-weight: 400;\">, a time i rasta mi\u0161i\u0107a. MTOR pritom mo\u017ee aktivirati \u010dimbenike kao \u0161to su ve\u0107a prisutnost aminokiselina, <\/span><strong>posebno leucina<\/strong><span style=\"font-weight: 400;\">, u kombinaciji s vje\u017ebanjem i inzulinom. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ovdje u na\u0161 napitak nakon treninga ulaze<\/span><a title=\"BCAA aminokiseline GymBeam\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">BCAA<\/span><\/a><span style=\"font-weight: 400;\">, tri aminokiseline razgranatog lanca &#8211; leucin, izoleucin i valin. Pove\u0107ana koncentracija<\/span><a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400;\">leucina<\/span><\/a><span style=\"font-weight: 400;\"> mo\u017ee aktivirati mTOR, a time i utjecati na tijek <\/span><strong>sinteze proteina.<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Stoga ve\u0107ina BCAA dodataka osigurava pove\u0107ani udio leucina, obi\u010dno <\/span><strong>u omjeru 2:1:1<\/strong><span style=\"font-weight: 400;\">. Me\u0111utim, va\u017eno je nakon treninga unijeti <\/span><strong>najmanje 2,5 g<\/strong><a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400;\">leucina<\/span><\/a><span style=\"font-weight: 400;\"> (ili <\/span><strong>5 g BCAA u omjeru 2:1:1<\/strong><span style=\"font-weight: 400;\">). Naravno, odre\u0111eni sadr\u017eaj BCAA aminokiselina mo\u017eete prona\u0107i i u <\/span><strong>proteinu sirutke<\/strong><span style=\"font-weight: 400;\">. Me\u0111utim, obi\u010dno ga <\/span><strong>nema dovoljno<\/strong><span style=\"font-weight: 400;\"> kako bi pokrio dozu leucina potrebnu za pokretanje sinteze bjelan\u010devina. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ako sve sumiramo, va\u0161a <\/span><strong>prehrana nakon treninga bi trebala sadr\u017eavati<\/strong> <span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\">[3]<\/span><span style=\"font-weight: 400;\">:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">25 % dnevnog unosa ugljikohidrata iz<\/span><a title=\"Dekstroza GymBeam\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">dekstroze<\/span><\/a><span style=\"font-weight: 400;\"> ili<\/span><a title=\"Maltodekstrin GymBeam\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">maltodekstrina<\/span><\/a><\/li>\n\n\n\n<li><a title=\"Protein sirutke, Whey protein GymBeam\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">protein sirutke<\/span><\/a><span style=\"font-weight: 400;\"> (0,3 &#8211; 0,5 g po kg te\u017eine)<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">10 g <\/span><a title=\"Glutamin dodatak prehrani GymBeam\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">glutamina<\/span><\/a><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">najmanje 5 g <\/span><a title=\"BCAA aminokiseline GymBeam\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">BCAA<\/span><\/a><span style=\"font-weight: 400;\"> u omjeru 2:1:1<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48077732_1946620542126316_2251338611507068928_o.jpg\" alt=\"Dodaci i hrana za trening\" style=\"width:843px;height:562px\" title=\"Dodaci i hrana za trening\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Suplementi_vs_hrana\"><\/span>Suplementi vs. hrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Navedene vrijednosti mo\u017eete unijeti <\/span><strong>u obliku suplemenata ili klasi\u010dne hrane<\/strong><span style=\"font-weight: 400;\">. Me\u0111utim, dodaci prehrani mogu biti <\/span><strong>korisniji <\/strong><span style=\"font-weight: 400;\">jer <\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\">[9]<\/span><span style=\"font-weight: 400;\">:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>se br\u017ee apsorbiraju<\/li>\n\n\n\n<li>su lako probavljivi<\/li>\n\n\n\n<li>uz pomo\u0107 njih mo\u017eete nadopuniti to\u010dnu koli\u010dinu potrebnih hranjivih tvari<\/li>\n\n\n\n<li>su prakti\u010dni za pripremu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Me\u0111utim, ako biste se ipak odlu\u010dili za klasi\u010dnu hranu, kao izvor <\/span><strong>ugljikohidrata nakon treninga<\/strong><span style=\"font-weight: 400;\"> odaberite <\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\">[4] [10]<\/span><span style=\"font-weight: 400;\">:<\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>slatki krumpir (batat)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoju<\/a><\/li>\n\n\n\n<li>vo\u0107e &#8211; ananas, \u0161umske plodove, bananu, kivi<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017eu<\/a><\/li>\n\n\n\n<li>zobene pahuljice<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenine<\/a><\/li>\n\n\n\n<li>tamnozeleno povr\u0107e<\/li>\n\n\n\n<li>integralni kruh<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931193062.jpg\" alt=\"Hrana nakon treninga za rast i regeneraciju mi\u0161i\u0107a\" style=\"width:843px;height:562px\" title=\"Hrana nakon treninga za rast i regeneraciju mi\u0161i\u0107a\"\/><\/figure>\n<\/div>\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">Proteine<\/a> i <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a><\/strong><span style=\"font-weight: 400;\"> potrebne za regeneraciju mi\u0161i\u0107a mo\u017eete unijeti iz izvora kao \u0161to su <\/span><span style=\"font-weight: 400; color: #ff6600;\">[4] [10]<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jaja<\/li>\n\n\n\n<li>gr\u010dki jogurt<\/li>\n\n\n\n<li>cottage cheese<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">losos<\/a><\/li>\n\n\n\n<li>pile\u0107a prsa<\/li>\n\n\n\n<li><a title=\"Proteinske plo\u010dice GymBeam\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">proteinske plo\u010dice<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tunjevina<\/a><\/li>\n\n\n\n<li>tofu<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_najboljih_obroka_nakon_treninga\"><\/span>5 najboljih obroka nakon treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Ako navedene namirnice<\/span><strong> pretvorimo u kulinarske specijalitete,<\/strong><span style=\"font-weight: 400;\"> nude nam se razne ukusne varijacije. Za vas smo pripremili <\/span><strong>5 razli\u010ditih obroka<\/strong><span style=\"font-weight: 400;\">, zahvaljuju\u0107i kojima \u0107ete posti\u0107i optimalan unos bjelan\u010devina, ugljikohidrata i aminokiselina nakon treninga.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7183_1.JPG\" alt=\"5 najboljih obroka nakon treninga\" title=\"5 najboljih obroka nakon treninga\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">1. Pile\u0107i komadi\u0107i u BBQ umaku s kvinoja salatom<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ovaj fitness recept je pun sastojaka <\/span><strong>bogatih proteinima<\/strong><span style=\"font-weight: 400;\">. Dovoljno je narezati <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107a prsa<\/a> na kocke i ostaviti ih nekoliko sati u<\/span><a title=\"Bezkalorijski sirup BBQ sos GymBeam\" href=\"https:\/\/gymbeam.hr\/bezkaloricni-umak-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">beskalori\u010dnom BBQ umaku<\/span><\/a><span style=\"font-weight: 400;\">. Zatim pile\u0107e komadi\u0107e <\/span><strong>ispecite u tavi<\/strong><span style=\"font-weight: 400;\"> s malo maslinovog ulja. Kvinoja salatu pripremite mije\u0161anjem kuhane kvinoje s ananasom, \u0161pinatom i <\/span><a title=\"Indijski orah - GymBeam\" href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">indijskim ora\u0161\u010di\u0107ima<\/span><\/a><span style=\"font-weight: 400;\">. Ovaj ukusan obrok nakon treninga \u0107e vam osigurati potrebne <\/span><strong>hranjive tvari nakon vje\u017ebanja<\/strong><span style=\"font-weight: 400;\"> i zasititi vas du\u017ee vrijeme. Cijeli<\/span><a title=\"Fitness recept: Pile\u0107i barbecue sa salatom od kvinoje i ananasa\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pileci-barbecue-sa-salatom-od-kvinoje-i-ananasa\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">fitness recept mo\u017eete prona\u0107i ovdje<\/span><\/a><span style=\"font-weight: 400;\">. &nbsp;&nbsp;<\/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 is-style-default\">2. Proteinska pizza<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Proteinska pizza je dobar obrok nakon treninga za sve kojima se odmah nakon \u0161to puste utege <\/span><strong>jede ne\u0161to \u201cnezdravo\u201d.<\/strong><span style=\"font-weight: 400;\"> Proteinska pizza se od klasi\u010dne pizze razlikuje po<\/span><strong> koli\u010dini bjelan\u010devina<\/strong><span style=\"font-weight: 400;\">. Osim toga, ako na nju stavite <\/span><strong>zdrave sastojke<\/strong><span style=\"font-weight: 400;\"> kao \u0161to su bosiljak, kvalitetna \u0161unka, mozzarella i kukuruz, posti\u0107i \u0107ete uravnote\u017eeni omjer sastojaka i mo\u0107i \u0107ete je cijelu pojesti. Postupak pripreme<\/span><a title=\"Fitness recept: Doma\u0107a proteinska pizza sa \u0161unkom, kukuruzom i maslinama\" href=\"https:\/\/gymbeam.hr\/blog\/domaca-proteinska-pizza-sa-sunkom-kukuruzom-i-maslinama\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">proteinske pizze mo\u017eete prona\u0107i ovdje<\/span><\/a><span style=\"font-weight: 400;\">.<\/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 is-style-default\">3. Slane pala\u010dinke sa \u0161pinatom, lososom i jajetom<\/h3>\n\n\n\n<p><strong>Slane proteinske pala\u010dinke<\/strong><span style=\"font-weight: 400;\"> pripremite uz pomo\u0107 va\u0161eg proteina, integralnog bra\u0161na, jaja, mlijeka i za\u010dina. Ako ih ukrasite <\/span><strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/losos-hr\/\" class=\"ek-link\">lososom<\/a> i jajetom na oko<\/strong><span style=\"font-weight: 400;\">, osigurat \u0107ete pove\u0107ani unos <\/span><strong>bjelan\u010devina<\/strong><span style=\"font-weight: 400;\"> i zdravih masti. \u0160pinat \u0107e vas <\/span><strong>opskrbiti kalcijem, <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezijem<\/a> i cinkom<\/strong><span style=\"font-weight: 400;\">, a \u010de\u0161njak \u0107e<\/span><strong> podr\u017eati imunitet<\/strong><span style=\"font-weight: 400;\">. Osim toga, ova kombinacija ima izvrstan okus. Ako \u017eelite pripremiti slane proteinske pala\u010dinke.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Batat s curry umakom, brokulama i indijskim ora\u0161\u010di\u0107ima<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Batat se mo\u017ee pripremiti na <\/span><strong>tisu\u0107u na\u010dina.<\/strong><span style=\"font-weight: 400;\"> Odabrali smo jedan fitness <\/span><strong>recept za vegetarijance<\/strong><span style=\"font-weight: 400;\">. Potrebni su vam samo slatki krumpir, brokule, crvena paprika, stabljika celera,<\/span><a title=\"Indijski orah - GymBeam\" href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">indijski ora\u0161\u010di\u0107i<\/span><\/a><span style=\"font-weight: 400;\"> i jaje za ukra\u0161avanje. Postupak je jednostavan, dovoljno je <\/span><strong>skuhati batat<\/strong><span style=\"font-weight: 400;\"> u slanoj vodi, a zatim dodati kuhane brokule, papriku, celer i indijske ora\u0161\u010di\u0107e. Za za\u010dinjavanje je odli\u010dan korijandar, kajenski papar i na\u0161<\/span><a title=\"Bezkalorijski sirup curry sos GymBeam\" href=\"https:\/\/gymbeam.hr\/beskaloricni-umak-curry-sauce-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">beskalori\u010dni curry umak<\/span><\/a><span style=\"font-weight: 400;\">. Dobar tek. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[11] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637817034.jpg\" alt=\"Hrana nakon treninga - slatki krumpir s brokolijem, indijskim orahom i curry umakom\" style=\"width:843px;height:619px\" title=\"Hrana nakon treninga - slatki krumpir s brokolijem, indijskim orahom i curry umakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Sendvi\u010d s avokadom i feta sirom<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ako \u017eelite ne\u0161to brzo \u0161to <\/span><strong>ne morate dugo pripremati<\/strong><span style=\"font-weight: 400;\">, ovaj recept je pravi za vas. U malu zdjelu stavite <\/span><strong>avokado, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/feta-sir-hr\/\" class=\"ek-link\">feta sir<\/a><\/strong><span style=\"font-weight: 400;\">, malo <\/span><strong>soka od limuna i za\u010din<\/strong><span style=\"font-weight: 400;\">. Zatim sastojke pretvorite u ka\u0161u. Zatim na kri\u0161ku <\/span><strong>integralnog kruha<\/strong><span style=\"font-weight: 400;\"> nama\u017eite smjesu od avokada i pokrijte je drugom kri\u0161kom. Ovako pripremljeni sendvi\u010d stavite <\/span><strong>nekoliko minuta u toster<\/strong><span style=\"font-weight: 400;\"> i mo\u017eete poslu\u017eiti.  <span style=\"color: #ff6600;\">[11] [12]  <\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-925354318.jpg\" alt=\"Sendvi\u010d od avokada, feta sir kao obrok nakon treninga\" style=\"width:843px;height:593px\" title=\"Sendvi\u010d od avokada, feta sir kao obrok nakon treninga\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Vjerujemo da smo vas <\/span><strong>posavjetovali o izboru hrane nakon treninga<\/strong><span style=\"font-weight: 400;\"> ili suplemenata. Napi\u0161ite nam \u0161to obi\u010dno jedete nakon vje\u017ebanja i <\/span><strong>koji suplementi<\/strong><span style=\"font-weight: 400;\"> su dio va\u0161eg napitka nakon treninga. Ako vam je \u010dlanak pru\u017eio nove informacije o fitnessu i prehrani, <\/span><strong>podijelite ga.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0160to jesti nakon treninga? Isprobajte 5 najboljih fitness recepata za nadopunu hranjivih tvari kao \u0161to su bjelan\u010devine, ugljikohidrati i BCAA koje podr\u017eavaju regeneraciju i rast mi\u0161i\u0107a.<\/p>\n","protected":false},"author":25,"featured_media":109379,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6560,7352,7634],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-260407","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-fitness-recepti-hr","9":"tag-prehrana-hr","10":"tag-zdrav-nacin-zivota-hr","11":"filter_attribute-stravovanie","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>5 najboljih fitness recepata za nadopunu hranjivih tvari nakon treninga - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to jesti nakon treninga? Isprobajte 5 najboljih fitness recepata za nadopunu hranjivih tvari kao \u0161to su bjelan\u010devine, ugljikohidrati i BCAA koje podr\u017eavaju regeneraciju i rast mi\u0161i\u0107a.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/5-najboljih-fitness-recepata-za-nadopunu-hranjivih-tvari-nakon-treninga\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 najboljih fitness recepata za nadopunu hranjivih tvari nakon treninga - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0160to jesti nakon treninga? 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