{"id":261054,"date":"2019-05-11T07:23:00","date_gmt":"2019-05-11T05:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261054"},"modified":"2024-04-25T10:54:32","modified_gmt":"2024-04-25T08:54:32","slug":"20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/","title":{"rendered":"20 savjeta za doru\u010dak koji mo\u017eete jesti prije 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\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/#Dorucak_prije_treninga_%E2%80%93_da_ili_ne\" title=\"Doru\u010dak prije treninga &#8211; da ili ne?\">Doru\u010dak prije treninga &#8211; da ili ne?<\/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\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/#Kako_odabrati_hranu_prije_treninga\" title=\"Kako odabrati hranu prije treninga?\">Kako odabrati hranu prije treninga?<\/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\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/#Nutritivni_sastav_hrane_prije_treninga\" title=\"Nutritivni sastav hrane prije treninga\">Nutritivni sastav hrane prije treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/#20_savjeta_sto_jesti_prije_treninga_ako_vjezbate_ujutro\" title=\"20 savjeta \u0161to jesti prije treninga ako vje\u017ebate ujutro\">20 savjeta \u0161to jesti prije treninga ako vje\u017ebate ujutro<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/#Pogodni_suplementi_prije_jutarnjeg_treninga\" title=\"Pogodni suplementi prije jutarnjeg treninga\">Pogodni suplementi prije jutarnjeg treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/20-savjeta-za-dorucak-koji-mozete-jesti-prije-treninga\/#Unos_tekucine_jednako_je_vazan_kao_i_hrana\" title=\"Unos teku\u0107ine jednako je va\u017ean kao i hrana\">Unos teku\u0107ine jednako je va\u017ean kao i hrana<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I vi pripadate ljudima koji <strong>treniraju ujutro <\/strong>kako bi <strong>popodne imali dovoljno vremena<\/strong> za ostale aktivnosti? Odmah \u010dim ustanete iz kreveta <strong>obla\u010dite tajice i obuvate tenisice<\/strong>? U tom slu\u010daju ovaj <strong>\u010dlanak je prava stvar za vas<\/strong>. U njemu \u0107ete saznati je li potreban doru\u010dak prije treninga i \u0161to ka\u017eu stru\u010dnjaci o <strong>obroku prije treninga<\/strong>. Tako\u0111er \u0107emo vam otkriti \u0161to bi trebao sadr\u017eavati obrok prije treninga i koji <strong>suplementi \u0107e vas opskrbiti energijom<\/strong> i osnovnim hranjivim tvarima. Otkrit \u0107emo vam i nekoliko savjeta kako mo\u017ee izgledati va\u0161 <strong>doru\u010dak prije treninga<\/strong>.<\/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\" id=\"dorucak-prije-treninga-da-ili-ne\"><span class=\"ez-toc-section\" id=\"Dorucak_prije_treninga_%E2%80%93_da_ili_ne\"><\/span>Doru\u010dak prije treninga &#8211; da ili ne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Doga\u0111a li vam se da prije vje\u017ebanja <\/span><strong>ne mo\u017eete ni\u0161ta pojesti?<\/strong><span style=\"font-weight: 400;\"> Vjerujemo da obrok u ranim jutarnjim satima za vas mo\u017ee biti \u010dak <\/span><strong>neprijatan.<\/strong><span style=\"font-weight: 400;\"> Savjet stru\u010dnjaka za prehranu i fitness je sljede\u0107i, ako niste gladni rano ujutro i pritom imate energiju, <\/span><strong>ne trebate se prisiljavati jesti <\/strong><span style=\"font-weight: 400;\">prije treninga. Iako jo\u0161 uvijek stru\u010dnjaci <\/span><strong>preporu\u010duju doru\u010dak prije treninga<\/strong><span style=\"font-weight: 400;\">. Me\u0111utim ako se ujutro osje\u0107ate umorno, <\/span><strong>potrebno je odabrati pravu hranu<\/strong><span style=\"font-weight: 400;\">. <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/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-952025532.jpg\" alt=\"\u0160to jesti ako vje\u017ebate ujutro\" style=\"width:843px;height:562px\" title=\"\u0160to jesti ako vje\u017ebate ujutro\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>&nbsp;<\/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=\"49777,5951,6086,7471,28621,8565,46228,30539,6627\" ><\/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<h2 class=\"wp-block-heading is-style-default\" id=\"kako-odabrati-hranu-prije-treninga\"><span class=\"ez-toc-section\" id=\"Kako_odabrati_hranu_prije_treninga\"><\/span>Kako odabrati hranu prije treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Prilikom odabira <\/span><strong>ranog doru\u010dka<\/strong><span style=\"font-weight: 400;\"> va\u017eno je razmisliti o tome <\/span><strong>koliko vremena imate za probavljanje hrane.<\/strong><span style=\"font-weight: 400;\"> Op\u0107enito, trebali biste jesti najmanje <\/span><strong>90 minuta prije treninga<\/strong><span style=\"font-weight: 400;\">. Ali, ako vrlo rano ustajete, sigurno <\/span><strong>ne \u017eelite ustajati<\/strong><span style=\"font-weight: 400;\"> 90 minuta ranije kako biste jeli. Nema problema, postoji mnogo <\/span><strong>doru\u010daka koji se lako probavljaju<\/strong><span style=\"font-weight: 400;\"> i koje mo\u017eete pojesti i bez ranijeg ustajanja.<span style=\"color: #ff6600;\"> [1]<\/span><\/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;\">Izbor hrane prije treninga <\/span><strong>ovisi i o aktivnosti<\/strong><span style=\"font-weight: 400;\"> za koju se odlu\u010dite. Tjelesna aktivnost s manjim intenzitetom ne zahtijeva toliko bogat doru\u010dak kao sportovi snage. <\/span><strong>Sportske aktivnosti<\/strong><span style=\"font-weight: 400;\"> kao \u0161to su kardio (tr\u010danje, vo\u017enja bicikla, plivanje), trening snage ili vje\u017eba s velikim brojem ponavljanja, gimnastika ili borila\u010dke vje\u0161tine <\/span><strong>zahtijevaju dovoljno goriva<\/strong><span style=\"font-weight: 400;\"> u obliku hrane. Ako nemate energije, va\u0161e tijelo \u0107e sporije reagirati ili <\/span><strong>\u0107ete prije osjetiti umor<\/strong><span style=\"font-weight: 400;\">. \u010cak je mogu\u0107e da <\/span><strong>ne\u0107ete mo\u0107i vje\u017ebati<\/strong><span style=\"font-weight: 400;\"> tako dugo ili brzo kao obi\u010dno.<span style=\"color: #ff6600;\"> [2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tijelo jednostavno treba hranjive tvari.<\/strong><span style=\"font-weight: 400;\"> Treba izvor energije, gorivo koje \u0107e potaknuti bolje performanse. Ako nemate mnogo vremena za probavljanje, <\/span><strong>samo poku\u0161ajte smanjiti porciju hrane<\/strong><span style=\"font-weight: 400;\"> koju redovito konzumirate. Primjerice, ako ste navikli doru\u010dkovati gr\u010dki jogurt s bananom i maslacem od ora\u0161astih plodova, prije jutarnjeg treninga popijte samo bijeli jogurt. U daljnjem tekstu \u0107emo objasniti kako treba izgledati <\/span><strong>idealan sastav va\u0161eg doru\u010dka<\/strong><span style=\"font-weight: 400;\">.<\/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\/54364877_2078558792265823_2024808966730547200_n.jpg\" alt=\"Kako odabrati obrok prije treninga ako vje\u017ebate ujutro?\" style=\"width:843px;height:843px\" title=\"Kako odabrati obrok prije treninga ako vje\u017ebate ujutro?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"nutritivni-sastav-hrane-prije-treninga\"><span class=\"ez-toc-section\" id=\"Nutritivni_sastav_hrane_prije_treninga\"><\/span>Nutritivni sastav hrane prije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Mo\u017ee biti naporno procijeniti <\/span><strong>pravu porciju doru\u010dka<\/strong><span style=\"font-weight: 400;\">. <\/span><strong>Ako previ\u0161e pojedete,<\/strong><span style=\"font-weight: 400;\"> va\u0161 \u017eeludac \u0107e vam to pokazati tijekom treninga. S druge strane, <\/span><strong>ako pojedete premalo hrane<\/strong><span style=\"font-weight: 400;\">, ugrozit \u0107ete svoju izvedbu i ne\u0107ete mo\u0107i trenirati punom snagom. <span style=\"color: #ff6600;\">[3]<\/span> Dakle, \u0161to bi va\u0161 doru\u010dak prije treninga trebao sadr\u017eavati?<\/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\/51795587_2033662366755466_7390520014874345472_n.jpg\" alt=\"Prehrambeni sastav prehrane prije jutarnjeg treninga - proteini\" title=\"Prehrambeni sastav prehrane prije jutarnjeg treninga - proteini\"\/><\/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\" id=\"1-proteini\">1. Proteini<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Va\u0161 prvi izbor bi trebali biti<\/span><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">proteini<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><strong> Za\u0161to?<\/strong><span style=\"font-weight: 400;\"> Samo tri sata nakon konzumiranja obroka bogatog proteinima u tijelu nastaje <\/span><strong>negativna ravnote\u017ea bjelan\u010devina.<\/strong><span style=\"font-weight: 400;\"> To zna\u010di da je va\u0161e tijelo nakon nakon 8 sati sna <\/span><strong>izlo\u017eeno katabolizmu.<\/strong><span style=\"font-weight: 400;\"> Prevencija ovog stanja je jednostavna. Dovoljno je nadopuniti bjelan\u010devine zajedno s aminokiselinama <\/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;\"> koje izravno stimuliraju <\/span><strong>izgradnju mi\u0161i\u0107a<\/strong><span style=\"font-weight: 400;\"> i poma\u017eu u regeneraciji mi\u0161i\u0107ne mase.<span style=\"color: #ff6600;\"> [3]&nbsp;<\/span><\/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;\">Pogodan je <\/span><strong>bilo koji izvor bjelan\u010devina <\/strong><span style=\"font-weight: 400;\">kao \u0161to su bjelanjci, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107a prsa<\/a> ili gr\u010dki jogurt. Ako \u017eelite ne\u0161to<\/span><strong> lak\u0161e i brzo probavljivo<\/strong><span style=\"font-weight: 400;\">, posegnite za<\/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;\">proteinom sirutke<\/span><\/a><span style=\"font-weight: 400;\"> ili suplementom<\/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;\"> kako biste <\/span><strong>sveli na minimum rizik od \u017eelu\u010danih problema<\/strong><span style=\"font-weight: 400;\"> tijekom treninga. Bez obzira na izvor proteina, svakako poku\u0161ajte uzimati najmanje 2 &#8211; 3 g <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">leucina<\/span><\/a><span style=\"font-weight: 400;\">. Leucin je esencijalna aminokiseina koja je <\/span><strong>dio BCAA<\/strong><span style=\"font-weight: 400;\"> i odgovorna je za rast mi\u0161i\u0107ne mase. <span style=\"color: #ff6600;\">[4] <\/span>Vi\u0161e o leucinu i njegovom kori\u0161tenju \u0107ete saznati<\/span><a title=\"Leucin i njegova u\u010dinkovita primjena za porast mi\u0161i\u0107a i regeneraciju\" href=\"https:\/\/gymbeam.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">u na\u0161em blogu<\/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\" id=\"2-ugljikohidrati\">2. Ugljikohidrati<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ugljikohidrati su <\/span><strong>primarni izvor energije <\/strong><span style=\"font-weight: 400;\">za va\u0161e mi\u0161i\u0107e, stoga ne bi trebali nedostajati ni va\u0161em doru\u010dku prije treninga. Ugljikohidrati se <\/span><strong>razgra\u0111uju u glukozu<\/strong><span style=\"font-weight: 400;\"> iz koje zatim va\u0161i mi\u0161i\u0107i i mozak crpe energiju.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ugljikohidrati koje tijelo odmah ne iskoristi kao gorivo se pohranjuju u jetri ili mi\u0161i\u0107ima <\/span><strong>u obliku glikogena.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Preko no\u0107i se <\/span><strong>glikogen iscrpi u jetri<\/strong><span style=\"font-weight: 400;\"> jer ga koriste mozak i sredi\u0161nji \u017eiv\u010dani sustav za odr\u017eavanje osnovnih tjelesnih funkcija tijekom spavanja. Stoga je va\u017eno <\/span><strong>ujutro nadopuniti zalihe energije.<\/strong><span style=\"font-weight: 400;\"> Glikogen u jetri je glavni izvor energije i tijekom treninga s niskim intenzitetom.<span style=\"color: #ff6600;\"> [5]<\/span><\/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;\">Ali budite oprezni, <\/span><strong>ugljikohidrati su podmukli<\/strong><span style=\"font-weight: 400;\">. Zapo\u010deti trening bez njih mo\u017ee dovesti do <\/span><strong>prijevremenog umora<\/strong><span style=\"font-weight: 400;\"> i mizerne izvedbe. S druge strane, ako ih previ\u0161e pojedete ili nadopunite pogre\u0161nu vrstu ugljikohidrata, mo\u017eete <\/span><strong>usporiti i sabotirati svoju izvedbu.<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Kako biste maksimalno pove\u0107ali dostupnu energiju i smanjili \u017eelu\u010dane probleme tijekom treninga, odaberite <\/span><strong>obrok s malo vlakana<\/strong><span style=\"font-weight: 400;\"> pun ugljikohidrata koji se brzo tope. Pogodni su kola\u010d od ri\u017ee, suho vo\u0107e ili banana. Poku\u0161ajte pomije\u0161ati BCAA i<\/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;\">dekstrozu<\/span><\/a><span style=\"font-weight: 400;\"> i ovako <\/span><strong>izmiksano pi\u0107e<\/strong><span style=\"font-weight: 400;\"> piti i tijekom 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\" id=\"3-izbjegavajte-masti\">3. Izbjegavajte masti<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ujutro najvjerojatnije imate<\/span><strong> malo vremena<\/strong><span style=\"font-weight: 400;\">, stoga masna hrana nije dobar izbor. <\/span><strong>Masti usporavaju probavu<\/strong><span style=\"font-weight: 400;\"> i stoga biste ih trebali odgoditi za kasnije.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Stoga, stru\u010dnjaci preporu\u010duju dr\u017eati se sljede\u0107eg <\/span><strong>omjera pojedinih hranjivih tvari.<\/strong><span style=\"font-weight: 400;\"> Odlu\u010duju\u0107i \u010dimbenici su <\/span><strong>vrijeme<\/strong><span style=\"font-weight: 400;\"> kada konzumirate hranu prije treninga i <\/span><strong>vrsta treninga. <\/strong><span style=\"font-weight: 400; color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Prilikom <\/span><strong>jutarnjeg kardio treninga<\/strong><span style=\"font-weight: 400;\"> preporu\u010dljivo je konzumirati <span style=\"color: #ff6600;\">[2]<\/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><strong>30 minuta prije treninga<\/strong><span style=\"font-weight: 400;\"> &#8211; 30 grama ugljikohidrata, minimum bjelan\u010devina<\/span><\/li>\n\n\n\n<li><strong>60 minuta prije treninga<\/strong><span style=\"font-weight: 400;\"> &#8211; 60 &#8211; 70 g ugljikohidrata, 5 &#8211; 10 g bjelan\u010devina<\/span><\/li>\n\n\n\n<li><strong>120 minuta prije treninga<\/strong><span style=\"font-weight: 400;\"> &#8211; 120 &#8211; 140 g ugljikohidrata, 15 &#8211; 25 g proteina&nbsp;<\/span><\/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;\">Prilikom jutarnjeg <\/span><strong>treninga snage ili treninga s otporom<\/strong><span style=\"font-weight: 400;\"> preporu\u010dujemo jesti najmanje <\/span><strong>60 minuta<\/strong><span style=\"font-weight: 400;\"> prije odlaska u teretanu, i to <\/span><strong>30 &#8211; 40 g ugljikohidrata i 10 &#8211; 20 g proteina.<\/strong><span style=\"font-weight: 400;\"><span style=\"color: #ff6600;\"> [2]<\/span> Kako ove nutritivne vrijednosti izgledaju u praksi?<\/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-912871246.jpg\" alt=\"\u0160to jesti ako vje\u017ebate ujutro\" style=\"width:843px;height:562px\" title=\"\u0160to jesti ako vje\u017ebate ujutro\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"20-savjeta-sto-jesti-prije-treninga-ako-vjezbate-ujutro\"><span class=\"ez-toc-section\" id=\"20_savjeta_sto_jesti_prije_treninga_ako_vjezbate_ujutro\"><\/span>20 savjeta \u0161to jesti prije treninga ako vje\u017ebate ujutro<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Kako bismo vam olak\u0161ali izbor nutritivno idealnog obroka prije treninga, za vas smo pripremili <\/span><strong>nekoliko savjeta za pripremu obroka<\/strong><span style=\"font-weight: 400;\"> koji mo\u017eete konzumirati kao rani doru\u010dak. Razli\u010dite vrste obroka podijelili smo u <\/span><strong>3 kategorije,<\/strong><span style=\"font-weight: 400;\"> ovisno o tome koliko minuta prije treninga ih mo\u017eete jesti.&nbsp;<\/span><\/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\">\n<p><strong>30 minuta prije kardio treninga<\/strong><span style=\"font-weight: 400; color: #ff6600;\"> [1] [2]:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">proteinski shake<\/span><\/a><span style=\"font-weight: 400;\"> ili<\/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 energetsko pi\u0107e<\/span><\/a><\/li>\n\n\n\n<li>cijela banana ili dva manja komada vo\u0107a<\/li>\n\n\n\n<li>kri\u0161ka kruha i ju\u0161na \u017elica d\u017eema<\/li>\n\n\n\n<li>\u00bc \u0161alice suhog vo\u0107a<\/li>\n\n\n\n<li>\u010da\u0161a 100 % vo\u0107nog soka&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:61px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>30 &#8211; 60 minuta prije treninga snage i treninga s otporom<\/strong><span style=\"font-weight: 400; color: #ff6600;\"> [1] [2]:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">proteinski shake<\/span><\/a><span style=\"font-weight: 400;\"> ili<\/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 energetsko pi\u0107e<\/span><\/a><\/li>\n\n\n\n<li>\u00be \u0161alice gr\u010dkog jogurta s \u00bc \u0161alice <a href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" aria-label=\"granole (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granole<\/a><\/li>\n\n\n\n<li>nekoliko kri\u0161ki kvalitetne \u0161unke s visokim udjelom mesa na kri\u0161ki kruha ili tortilje s niskim udjelom vlakana<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">\u00bc lon\u010di\u0107a<\/span><a title=\"Orasi i sjemenke - GymBeam\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">mixa ora\u0161astih plodova<\/span><\/a><span style=\"font-weight: 400;\"> i suhog vo\u0107a<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">jedan slatki krumpir zajedno s <\/span><a title=\"Maslac od ora\u0161astih plodova - GymBeam\" href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">maslacem od ora\u0161astih plodova<\/span><\/a><span style=\"font-weight: 400;\"> ili gr\u010dkim jogurtom<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">smoothie od mlijeka ili bademovog mlijeka s mjericom <\/span><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">proteina<\/span><\/a><span style=\"font-weight: 400;\"> i smrznutog vo\u0107a<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">kola\u010d od ri\u017ee s proteinskim preljevom koji \u0107ete napraviti mije\u0161anjem<\/span><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"font-weight: 400;\">proteina<\/span><\/a><span style=\"font-weight: 400;\"> i malo vode<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">bjelanjci s komadi\u0107em kruha ili tosta<\/span><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>60 minuta prije kardio treninga<\/strong><span style=\"font-weight: 400; color: #ff6600;\"> [1] [2]:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">tost s <\/span><a title=\"Maslac od ora\u0161astih plodova - GymBeam\" href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">maslacem od kikirikija<\/span><\/a><span style=\"font-weight: 400;\"> i d\u017eemom i jedna \u0161alica gro\u017e\u0111ica ili drugog vo\u0107a<\/span><\/li>\n\n\n\n<li>jedan lon\u010di\u0107 \u017eitarica s niskim udjelom vlakana preliven sa 100 ml mlijeka i jedna banana<\/li>\n\n\n\n<li>\u00be \u0161alice jogurta zajedno s jednom ve\u0107om bananom<\/li>\n\n\n\n<li>tvrdo kuhano jaje i polovica tosta<\/li>\n\n\n\n<li>\u00bd \u0161alice zobenih pahuljica s vo\u0107em<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">2 integralna vafla s 2 ju\u0161ne \u017elice<\/span><a href=\"https:\/\/gymbeam.hr\/bio-sirup-od-agave-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400;\">sirupa agave<\/span><\/a><span style=\"font-weight: 400;\"> i d\u017eema<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">jedna pereca ili graham krekeri s <a title=\"Maslac od ora\u0161astih plodova - GymBeam\" href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maslacem od ora\u0161astih plodova<\/a>&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/49813530_1999478360173867_9169269218590326784_o.jpg\" alt=\"\u0160to jesti 60 minuta prije kardio treninga\" title=\"\u0160to jesti 60 minuta prije kardio treninga\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"pogodni-suplementi-prije-jutarnjeg-treninga\"><span class=\"ez-toc-section\" id=\"Pogodni_suplementi_prije_jutarnjeg_treninga\"><\/span>Pogodni suplementi prije jutarnjeg treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dodaci prehrani <\/strong><span style=\"font-weight: 400;\">vam omogu\u0107uju brzo i gotovo bez pripreme nadopuniti korisne tvari. Njihova prednost je \u0161to vam <\/span><strong>osiguravaju va\u017ene hranjive tvari<\/strong><span style=\"font-weight: 400;\">, ali vas tijekom treninga ne\u0107e mu\u010diti \u017eeludac. Osim toga, dovoljno je <\/span><strong>izmiksati i mo\u017eete ih piti<\/strong><span style=\"font-weight: 400;\"> na putu do jutarnjeg treninga. <\/span><strong>U\u0161tedjet \u0107e vam vrijeme<\/strong><span style=\"font-weight: 400;\"> koje mo\u017eete iskoristiti za spavanje.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Me\u0111u najpogodnije<\/span><strong> dodatke prehrani prije jutarnjeg treninga<\/strong><span style=\"font-weight: 400;\"> spadaju ve\u0107 spomenute <\/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;\"> i <\/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;\"> s <\/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;\">dekstrozom<\/span><\/a><span style=\"font-weight: 400;\">. Ova kombinacija \u0107e vam osigurati sve \u0161to va\u0161e tijelo treba za <\/span><strong>pokretanje procesa. <\/strong><span style=\"font-weight: 400; color: #ff6600;\">[7]<\/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;\">Od jutra vas mogu pokrenuti i <\/span><strong>stimulansi<\/strong><span style=\"font-weight: 400;\"> kao \u0161to su <\/span><a title=\"Kofein kao dodatak prihrani GymBeam\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">kofein<\/span><\/a><span style=\"font-weight: 400;\"> ili <\/span><a title=\"Green tea GymBeam\" href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">zeleni \u010daj<\/span><\/a><span style=\"font-weight: 400;\"> koji sadr\u017ei kofein. Kofein mo\u017ee <\/span><strong>podr\u017eati performanse i snagu<\/strong><span style=\"font-weight: 400;\">, istodobno ubla\u017eava umor i poma\u017ee u stimuliranju sagorijevanja masti.<span style=\"color: #ff6600;\"> [9] [10]<\/span> Mo\u017eete ga prona\u0107i u obliku tableta, \u010daja, kave ili kao dio RTD napitka i <\/span><a title=\"Napitci za prije treninga GymBeam\" href=\"https:\/\/gymbeam.hr\/napitci-prije-treninga\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">suplemenata prije treninga<\/span><\/a><span style=\"font-weight: 400;\">. O tome kako zahvaljuju\u0107i <\/span><a title=\"Kofein i kako \u0107e Va\u0161 trening biti pomo\u0107u njega u\u010dinkovitiji\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">kofeinu mo\u017eete pobolj\u0161ati svoj trening saznajte 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<p><span style=\"font-weight: 400;\">Pogodan dodatak prehrani prije treninga je i <\/span><a title=\"Beta-alanin GymBeam\" href=\"https:\/\/gymbeam.hr\/beta-alanin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">beta-alanin<\/span><\/a><span style=\"font-weight: 400;\">. U pitanju je aminokiselina koja<\/span><strong> pove\u0107ava kapacitet<\/strong><span style=\"font-weight: 400;\"> i izdr\u017eljivost mi\u0161i\u0107a naro\u010dito prilikom kratkih vje\u017ebi s visokim intenzitetom. Istodobno ubla\u017eava umor i pove\u0107ava zalihe karnozina u mi\u0161i\u0107ima.<span style=\"color: #ff6600;\"> [11] [12] [13]&nbsp;<\/span><\/span><\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52546745_2061340503987652_3696737334453075968_n.jpg\" alt=\"Re\u017eim pijenja prije jutarnjeg treninga jednako je va\u017ean kao i prehrana\" title=\"Re\u017eim pijenja prije jutarnjeg treninga jednako je va\u017ean kao i prehrana\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\" id=\"unos-tekucine-jednako-je-vazan-kao-i-hrana\"><span class=\"ez-toc-section\" id=\"Unos_tekucine_jednako_je_vazan_kao_i_hrana\"><\/span>Unos teku\u0107ine jednako je va\u017ean kao i hrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Unos teku\u0107ine prije vje\u017ebanja<\/strong><span style=\"font-weight: 400;\">, a naro\u010dito ujutro je posebno va\u017ean. Tijelo mo\u017ee <\/span><strong>dehidrirati nakon spavanja<\/strong><span style=\"font-weight: 400;\"> zbog nedostatka teku\u0107ine tijekom no\u0107i. Ako je mogu\u0107e, popijte najmanje <\/span><strong>200 &#8211; 300 ml vode<\/strong><span style=\"font-weight: 400;\"> prije treninga i nastavite hidrataciju i tijekom treninga.<\/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 odaberete <\/span><a title=\"Ionski napitci GymBeam\" href=\"https:\/\/gymbeam.hr\/jonske-napitke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"font-weight: 400;\">ionski napitak<\/span><\/a><span style=\"font-weight: 400;\"> ili <\/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 energetsko pi\u0107e<\/span><\/a><span style=\"font-weight: 400;\">, istodobno \u0107ete nadopuniti teku\u0107inu i energiju. Nakon treninga ne zaboravite unos <\/span><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">minerala<\/span><\/a><span style=\"font-weight: 400;\"> koje ste izlu\u010dili iz tijela znojem. <span style=\"color: #ff6600;\">[7] [8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doru\u010dak i hidratacija<\/strong><span style=\"font-weight: 400;\"> su dvije stvari koje ne biste trebali zaboraviti prije jutarnjeg treninga. <\/span><strong>Opskrbit \u0107e vas energijom<\/strong><span style=\"font-weight: 400;\"> i stoga \u0107e izvedba biti bolja nego prilikom vje\u017ebanja na prazan \u017eeludac.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Suplementi<\/strong><span style=\"font-weight: 400;\"> vam mogu pomo\u0107i da dobijete brzu energiju i potrebne hranjive tvari, a zahvaljuju\u0107i njma ne\u0107ete trenirati s osje\u0107ajem te\u0161kog \u017eeluca.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jeste li navikli trenirati ujutro?<\/strong><span style=\"font-weight: 400;\"> Vi\u0161e volite jutarnji<\/span><strong> kardio ili trening snage<\/strong><span style=\"font-weight: 400;\">? Napi\u0161ite nam u komentarima \u0161to obi\u010dno jedete prije jutarnjeg treninga. Ako vam je \u010dlanak pru\u017eio nove informacije,<\/span><strong> podr\u017eite ga dijeljenjem.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\"><a href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCereals and Muesli \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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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>Ako vje\u017ebate ujutro, trebali biste nadopuniti energiju nutritivno uravnote\u017eenom hranom punom proteina i ugljikohidrata. Tako\u0111er su pogodni suplementi poput whey proteina i BCAA.<\/p>\n","protected":false},"author":25,"featured_media":109769,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7148,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261054","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-priprema-hrane-hr","10":"tag-zdrav-nacin-zivota-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 savjeta za doru\u010dak koji mo\u017eete jesti prije treninga - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako vje\u017ebate ujutro, trebali biste nadopuniti energiju nutritivno uravnote\u017eenom hranom punom proteina i ugljikohidrata. 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