{"id":261065,"date":"2020-03-05T07:53:00","date_gmt":"2020-03-05T06:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261065"},"modified":"2023-09-05T20:12:52","modified_gmt":"2023-09-05T18:12:52","slug":"20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/","title":{"rendered":"20 nasvetov za zajtrk, ki ga lahko jeste pred treningom"},"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.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/#Zajtrk_pred_treningom_%E2%80%93_da_ali_ne\" title=\"Zajtrk pred treningom &#8211; da ali ne?\">Zajtrk pred treningom &#8211; da ali 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.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/#Kako_izbrati_obrok_pred_treningom\" title=\"Kako izbrati obrok pred treningom?\">Kako izbrati obrok pred treningom?<\/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.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/#Sestava_hranilnega_zajtrka_pred_treningom\" title=\"Sestava hranilnega zajtrka pred treningom\">Sestava hranilnega zajtrka pred treningom<\/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.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/#20_nasvetov_kaj_jesti_pred_treningom_ce_telovadite_zjutraj\" title=\"20 nasvetov, kaj jesti pred treningom, \u010de telovadite zjutraj\">20 nasvetov, kaj jesti pred treningom, \u010de telovadite zjutraj<\/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.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/#Primerni_dodatki_pred_jutranjim_treningom\" title=\"Primerni dodatki pred jutranjim treningom\">Primerni dodatki pred jutranjim treningom<\/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.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/#Pitje_tekocin_je_enako_pomembno_kot_prehrana\" title=\"Pitje teko\u010din je enako pomembno kot prehrana\">Pitje teko\u010din je enako pomembno kot prehrana<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali spadate med ljudi, <strong>ki trenirajo zjutraj, da imajo popoldan dovolj \u010dasa za druge aktivnosti<\/strong>? Ali si takoj, ko vstanete iz postelje najprej oble\u010dete pajkice in zave\u017eete superge? \u010ce ste odgovorili z da, je ta \u010dlanek kot nala\u0161\u010d za vas. Izvedeli boste, ali je zajtrk potreben pred jutranjim treningom in kaj strokovnjaki pravijo <strong>o obroku pred treningom.<\/strong> Razkrili bomo tudi, kaj naj<strong> vklju\u010duje hrana pred treningom in kateri dodatki vas napolnijo z energijo<\/strong> in bistvenimi hranili. Poleg tega vam bomo dali nekaj nasvetov, kako bi lahko izgledal va\u0161 zajtrk pred treningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zajtrk_pred_treningom_%E2%80%93_da_ali_ne\"><\/span>Zajtrk pred treningom &#8211; da ali ne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali se vam dogaja, da <strong>ne morete jesti pred treningom<\/strong>? Verjamemo, da je lahko za vas zajtrk zgodaj zjutraj zelo <strong>neprijeten<\/strong>. Nasveti strokovnjakov za prehrano in fitnes so naslednji: \u010de niste la\u010dni zgodaj zjutraj in imate energijo, <strong>vam pred treningom ni treba jesti<\/strong>. \u010ceprav \u0161e vedno dr\u017ei, da strokovnjaki priporo\u010dajo zajtrk pred treningom. \u010ce pa se zjutraj po\u010dutite utrujeni, je treba <strong>izbrati pravo prehrano<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-952025532.jpg\" alt=\"Kaj jesti. \u010de trenirate zgodaj?\" width=\"843\" height=\"562\" title=\"Kaj jesti. \u010de trenirate zgodaj?\"\/><\/figure><\/div>\n\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izbrati_obrok_pred_treningom\"><\/span>Kako izbrati obrok pred treningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri izbiri zgodnjega zajtrka je pomembno razmisliti, <strong>koliko \u010dasa potrebujete za prebavo obroka.<\/strong> Na splo\u0161no bi morali pred treningom vsaj 90 minut prej jest. Ampak, \u010de vstanete zelo zgodaj, zagotovo ne \u017eelite vstati \u0161e kak\u0161nih 90 minut prej, samo da bi jedli. Obstaja veliko hitro prebavljivih zajtrkov, ki <strong>jih lahko pripravite, ne da bi se morali prej zbuditi.<\/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<p>Izbira hrane pred treningom je odvisna tudi od dejavnosti, za katero se odlo\u010dite<strong>. Fizi\u010dna aktivnost ni\u017eje intenzivnosti ne zahteva tako bogatega zajtrka kot fizi\u010dna aktivnost z vi\u0161jo intenzivnostjo. <\/strong>\u0160portne dejavnosti, kot so kardio (tek, kolesarjenje, plavanje) ali treningi mo\u010di ali vaje z veliko ponavljanjem, kot so gimnastika ali borilne ve\u0161\u010dine, <strong>zahtevajo dovolj goriva v obliki prehrane.<\/strong> \u010ce nimate energije, se bo va\u0161e telo odzivalo po\u010dasneje in morda se boste po\u010dutili utrujene. Mo\u017eno je celo, da ne boste imeli mo\u010di za trening tako dolgo ali tako hitro kot obi\u010dajno.&nbsp;<span style=\"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>Telo preprosto potrebuje hranila. Potrebuje vir energije,<strong> gorivo, ki vas bo poganjalo za bolj\u0161e delovanje.<\/strong> \u010ce nimate veliko \u010dasa za prebavo, poskusite zau\u017eiti le manj\u0161i dele\u017e hrane, ki jo redno u\u017eivate. \u010ce se na primer navadite jesti gr\u0161ki jogurt z bananinim in orehovim maslom, si pred jutranjim treningom privo\u0161\u010dite le jogurt. Kako naj izgleda idealno sestavljen zajtrk? <strong>V naslednjih vrsticah bomo razlo\u017eili, kako mora izgledati zajtrk .&nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/54364877_2078558792265823_2024808966730547200_n.jpg\" alt=\"Kako izbrati hrano pred treningom, \u010de telovadite zjutraj?\" width=\"843\" height=\"843\" title=\"Kako izbrati hrano pred treningom, \u010de telovadite zjutraj?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sestava_hranilnega_zajtrka_pred_treningom\"><\/span>Sestava hranilnega zajtrka pred treningom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lahko je zelo naporno oceniti pravo koli\u010dino zajtrka. \u010ce boste preve\u010d pojedli, <strong>vam bo \u017eelodec to pokazal med treningom. <\/strong>Po drugi strani pa, \u010de boste pojedli premalo hrane, ne boste imeli dovolj mo\u010di za trening.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span> Torej, kaj naj vklju\u010duje va\u0161 zajtrk pred treningom?<\/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=\"Hranilne vrednosti prehrane pred jutranjim treningom - beljakovine\" title=\"Hranilne vrednosti prehrane pred jutranjim treningom - beljakovine\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Beljakovine<\/h3>\n\n\n\n<p>Va\u0161a prva izbira naj bodo <a title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovine.<\/a> Zakaj? Tri ure po zau\u017eitem obroku, ki je bogat z beljakovinami, telo pride v negativno beljakovinsko ravnovesje. <strong>To pomeni, da je va\u0161e telo po 8 urah spanja izpostavljeno katabolizmu.<\/strong> Prepre\u010devanje tega stanja je preprosto. Dovolj je, da beljakovine dopolnimo skupaj z <a title=\"BCAA - GymBeam\" href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA aminokislinami<\/a>, ki neposredno spodbudijo gradnjo mi\u0161ic in pomagajo pri obnavljanju mi\u0161i\u010dne mase.&nbsp;<span style=\"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>Primeren je kateri koli vir beljakovin, na primer <strong>jaj\u010dni beljak, pi\u0161\u010dan\u010dje prsi ali gr\u0161ki jogurt.<\/strong> \u010ce \u017eelite nekaj la\u017ejega in la\u017eje prebavljivega, <strong>posezite po <a title=\"Sirotkini Whey Proteini - Gymbeam\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sirotkinih beljakovinah<\/a><\/strong> ali dodatku <a title=\"BCAA - GymBeam\" href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>BCAA<\/strong><\/a>, da <strong>zmanj\u0161ate tveganje za te\u017eave z \u017eelodcem med treningom.<\/strong> Ne glede na vir beljakovin pa vsekakor zau\u017eijte vsaj<strong> 2-3 g levcina.<\/strong> <a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" class=\"ek-link\">Levcin<\/a> je esencialna aminokislina, ki je del BCAA in je odgovorna za rast mi\u0161ic. <span style=\"color: #ff6600;\">[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=\"is-style-default wp-block-heading\">2. Ogljikovi hidrati<\/h3>\n\n\n\n<p>Ogljikovi hidrati so va\u0161 osnovni vir energije za mi\u0161ice, zato jih ne sme manjkati v zajtrku pred treningom. <strong>Ogljikovi hidrati se razgradijo na glukozo , iz katere va\u0161e mi\u0161ice in mo\u017egani \u010drpajo energijo.<\/strong><\/p>\n\n\n\n<p>Ogljikovi hidrati, ki jih telo takoj ne porabi kot gorivo, so shranjeni v jetrih ali mi\u0161icah v obliki glikogena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u010cez no\u010d se glikogen v jetrih iz\u010drpa, saj ga <strong>mo\u017egani in centralni \u017eiv\u010dni sistem<\/strong> uporabljajo za vzdr\u017eevanje osnovnih funkcij telesa med spanjem. Zato je pomembno, da<strong> zjutraj napolnimo rezerve energije. <\/strong>Glikogen je v jetrih glavni vir energije tudi pri treningu z nizko intenzivnostjo.<span style=\"color: #ff6600;\">&nbsp;[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar bodite previdni, <strong>ogljikovi hidrati so ponavadi zahrbtni.<\/strong> Za\u010detek treninga brez njih lahko privede do prezgodnje utrujenosti in slab\u0161e zmogljivosti. \u010ce pa zau\u017eijete preve\u010d ali vnesete napa\u010dno vrsto ogljikovih hidratov, <strong>lahko upo\u010dasnite in sabotirate svoj trening.<\/strong><\/p>\n\n\n\n<p>\u010ce \u017eelite med treningom pove\u010dati razpolo\u017eljivo energijo in zmanj\u0161ati \u017eelod\u010dne te\u017eave, <strong>izberite obrok z malo vlaknin, poln ogljikovih hidratov. <\/strong>Primerni so ri\u017eevi vaflji, suho sadje ali banana. Poskusite me\u0161ati beljakovine ali BCAA z <a title=\"Dekstroza - GymBeam\" href=\"https:\/\/gymbeam.si\/dekstroza-1000g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dekstrozo<\/a> in pijte to me\u0161anico med vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Izogibajte se ma\u0161\u010dobam<\/h3>\n\n\n\n<p>Zjutraj imate najverjetneje premalo \u010dasa, zato zajtrk z <strong>veliko ma\u0161\u010dob ni dobra izbira.<\/strong> Ma\u0161\u010dobe upo\u010dasnijo prebavo, zato jih raje prihranite za kasneje.<\/p>\n\n\n\n<p>Zato strokovnjaki <strong>priporo\u010dajo upo\u0161tevanje naslednjega razmerja posameznih hranil.<\/strong> Odlo\u010dilna dejavnika sta, <strong>\u010das obroka pred vadbo<\/strong> in tudi vrsta vadbe.&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<p>Za jutranjo kardio vadbo je priporo\u010dljivo zau\u017eiti <span style=\"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<ul class=\"wp-block-list\"><li><strong>30 minut pred treningom<\/strong> &#8211; 30 gramov ogljikovih hidratov, minimalno beljakovin<\/li><li><strong>60 minut pred treningom<\/strong> &#8211; 60 &#8211; 70 g ogljikovih hidratov, 5 &#8211; 10 g beljakovin<\/li><li><strong>120 minut pred treningom<\/strong> &#8211; 120 &#8211; 140 g ogljikovih hidratov, 15 &#8211; 25 g beljakovin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred jutranjim treningu za mo\u010d ali vzdr\u017eljivost priporo\u010damo, da jeste vsaj 60 minut pred obiskom telovadnice, in sicer <strong>30 &#8211; 40 g ogljikovih hidratov in 10 &#8211; 20 g beljakovin<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span> Kako te prehranske vrednosti izgledajo v praksi?<strong>&nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-912871246.jpg\" alt=\"Kaj jesti. \u010de trenirate zgodaj?\" width=\"843\" height=\"562\" title=\"Kaj jesti. \u010de trenirate zgodaj?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_nasvetov_kaj_jesti_pred_treningom_ce_telovadite_zjutraj\"><\/span>20 nasvetov, kaj jesti pred treningom, \u010de telovadite zjutraj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi si la\u017eje izbrali<strong> prehransko popoln obrok pred treningom<\/strong>, smo za vas pripravili nekaj nasvetov, kaj jesti zjutraj za zajtrk. <strong>Razli\u010dne vrste obrokov smo razdelili v 3 kategorije<\/strong>, odvisno od tega, koliko minut pred treningom jih lahko zau\u017eijete.<\/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 minut pred kardio treningom<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovinski \u0161ejk<\/a> ali <a title=\"BCAA - GymBeam\" href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA energijski napitek<\/a><\/li><li>cela banana ali dva manj\u0161a kosa sadja<\/li><li>rezina kruha z \u017elico marmelade<\/li><li>1\/4 skodelice suhega sadja<\/li><li>kozarec 100% sadnega soka<\/li><\/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 minut pred treningom mo\u010di in vzdr\u017eljivosti <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovinski \u0161ejk<\/a> ali <a title=\"BCAA energijski napitek - GymBeam\" href=\"https:\/\/gymbeam.si\/moxy-bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA energijski napitek<\/a><\/li><li>3\/4 skodelice gr\u0161kega jogurta z 1\/4 skodelice <a href=\"https:\/\/gymbeam.si\/granola\" target=\"_blank\" aria-label=\"granole (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granole<\/a><\/li><li>nekaj rezin kakovostne \u0161unke na rezini kruha ali tortilje z malo vlakninami<\/li><li>1\/4 skodelice <a title=\"Ore\u0161\u010dki in semena\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">me\u0161anice naravnih ore\u0161\u010dkov<\/a> in suhega sadja<\/li><li>sladek krompir z<a title=\"Masla iz ore\u0161\u010dkov - GymBeam\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> maslom iz ore\u0161\u010dkov<\/a> ali gr\u0161kim jogurtom<\/li><li>smoothie z mlekom ali mandljevim mlekom z merico <a title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovin<\/a> in zamrznjenim sadjem<\/li><li>ri\u017eev vafelj z beljakovinskim prelivom, ki ga ustvarite z <a title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovinami<\/a> in malo vode<\/li><li>jaj\u010dni beljaki z rezino kruha ali toasta<\/li><\/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 minut pred kardio treningom<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>toast z <a title=\"Masla iz ore\u0161\u010dkov - GymBeam\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ara\u0161idovim maslom<\/a> in marmelado, ter eno skodelico rozin ali drugega sadja<\/li><li>ena skodelica \u017eitaric z malo vlaknin, napolnjena s 100 ml mleka in eno banano<\/li><li>3\/4 skodelice jogurta z eno veliko banano<\/li><li>trdo kuhano jajce in pol toasta<\/li><li>1\/2 skodelice ovsenih kosmi\u010dev s sadjem<\/li><li>2 polnozrnata vaflja, 2 ju\u0161ni \u017elici <a title=\"Agavin sirup - GymBeam\" href=\"https:\/\/gymbeam.si\/agave-syrup-350ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">agavinega sirupa<\/a> in marmelada<\/li><li>ena presta ali graham krekerji z <a title=\"Masla iz ore\u0161\u010dkov - GymBeam\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maslom iz ore\u0161\u010dkov<\/a><\/li><\/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=\"Kaj jesti 60 minut pred treningom?\" title=\"Kaj jesti 60 minut pred treningom?\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primerni_dodatki_pred_jutranjim_treningom\"><\/span>Primerni dodatki pred jutranjim treningom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehranska dopolnila vam omogo\u010dajo, da koristne snovi dopolnite hitro in skoraj brez priprave. Njihova prednost je, da vam bodo zagotovila pomembna hranila, vendar<strong> med treningom ne bodo preobremenila va\u0161ega \u017eelodca.<\/strong> Poleg tega jih lahko preprosto zme\u0161ate in pijete na poti do treninga. Prihranili vam bodo \u010das, ki ga lahko<strong> izkoristite za spanje.<\/strong><\/p>\n\n\n\n<p>Priljubljena prehranska dopolnila pred <strong>jutranjim treningom vklju\u010dujejo \u017ee prej omenjene<\/strong> <a title=\"BCAA - GymBeam\" href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> in <a title=\"Sirotkini Whey Proteini - Gymbeam\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>sirotkine beljakovine<\/strong><\/a> z <strong><a href=\"https:\/\/gymbeam.si\/dekstroza-1000g-gymbeam.html\" target=\"_blank\" aria-label=\"dekstrozo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dekstrozo.<\/a><\/strong>&nbsp; Ta kombinacija vam bo dala <strong>vse, kar potrebuje va\u0161e telo, da za\u010dne procese.<\/strong><span style=\"color: #ff6600;\">&nbsp;[7]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjutraj vas lahko <strong>spodbudijo<\/strong> tudi stimulansi, kot sta <a title=\"Kofein - GymBeam\" href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>kofe<\/strong><\/a><strong><a title=\"Kofein - GymBeam\" href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">i<\/a><\/strong><a title=\"Kofein - GymBeam\" href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>n<\/strong><\/a> ali <a title=\"Zeleni \u010daj - GymBeam\" href=\"https:\/\/gymbeam.si\/green-tea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>zeleni \u010daj<\/strong><\/a>, ki <strong>vsebuje kofein<\/strong>.&nbsp; Kofein lahko pove\u010da zmogljivost in mo\u010d, prav tako<strong> laj\u0161a utrujenost in spodbuja topljenje ma\u0161\u010dob.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span> Najdete ga v obliki tablet, \u010daja, kave ali kot del <strong>RTD napitka in <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbenih dodatkov<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Beta-alanin - GymBeam\" href=\"https:\/\/gymbeam.si\/beta-alanin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Beta alanin<\/strong><\/a> je tudi primeren prehranski dodatek pred treningom.<strong> To je aminokislina, ki pove\u010da zmogljivost<\/strong> in vzdr\u017eljivost mi\u0161ic, zlasti pri kratkih vajah z visoko intenzivnostjo. Hkrati omili utrujenost in pove\u010duje zaloge karnozina v mi\u0161icah.&nbsp;<span style=\"color: #ff6600;\">[11] [12] [13]&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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52546745_2061340503987652_3696737334453075968_n.jpg\" alt=\"Hidracija pred jutranjim treningom je enako pomembna\" title=\"Hidracija pred jutranjim treningom je enako pomembna\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pitje_tekocin_je_enako_pomembno_kot_prehrana\"><\/span>Pitje teko\u010din je enako pomembno kot prehrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vnos teko\u010din pred treningom in <strong>zjutraj je \u0161e posebno pomemben.<\/strong> Telo se lahko po spanju izsu\u0161i zaradi pomanjkanja teko\u010dine pono\u010di. \u010ce je mogo\u010de, <strong>pred treningom popijte vsaj 200 &#8211; 300 ml vode<\/strong> in se med vadbo \u0161e naprej hidrirajte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa izberete <a title=\"Izotoni\u010dni napitki GymBeam\" href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ionski napitek<\/a> ali <a title=\"Moxy bcaa+\" href=\"https:\/\/gymbeam.si\/moxy-bcaa-energy-drink-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">energijski napitek BCAA,<\/a>&nbsp;isto\u010dasno dobite energijo in teko\u010dino.&nbsp; Po treningu <strong>ne pozabite na vnos <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralov<\/a><\/strong>, ki ste jih izlo\u010dili iz telesa z znojenjem.&nbsp;<span style=\"color: #ff6600;\">[7] [8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zajtrk in hidracija sta <strong>dve stvari, na katere ne smete pozabiti pred jutranjim treningom.<\/strong> Napolnila vas bosta z energijo, zato boste lahko<strong> trenirali bolje kot na prazen \u017eelodec.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopolnila vam lahko pomagajo pridobiti hitro energijo in potrebna hranila, poleg tega pa zahvaljujo\u010d njim <strong>ne boste trenirali z ob\u010dutkom te\u017ekega \u017eelodca.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ste vajeni trenirati zjutraj?<strong> Imate raje jutranje kardio vaje ali trening mo\u010di?<\/strong> V komentarjih nam napi\u0161ite, kaj ste vajeni jesti zjutraj pred treningom. \u010ce vam je ta \u010dlanek podal nove informacije, bomo veseli, \u010de ga boste <strong>podprli z deljenjem.<\/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>\u010ce telovadite zjutraj, svojo energijo napolnite z uravnote\u017eeno prehrano, polno beljakovin in ogljikovih hidratov. Tudi sirotkine beljakovine in BCAA so primerni.<\/p>\n","protected":false},"author":25,"featured_media":109777,"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":[122],"tags":[7359,7155,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-sl","9":"tag-priprava-jedi","10":"tag-zdrav-zivljenjski-slog","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 nasvetov za zajtrk, ki ga lahko jeste pred treningom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010ce telovadite zjutraj, svojo energijo napolnite z uravnote\u017eeno prehrano, polno beljakovin in ogljikovih hidratov. 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