{"id":262463,"date":"2020-11-23T13:20:00","date_gmt":"2020-11-23T12:20:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=262463"},"modified":"2021-06-02T13:25:25","modified_gmt":"2021-06-02T11:25:25","slug":"vadba-na-tesce-mit-ali-ucinkovit-nacin-za-izgubo-mascobe","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/vadba-na-tesce-mit-ali-ucinkovit-nacin-za-izgubo-mascobe\/","title":{"rendered":"Vadba na te\u0161\u010de &#8211; Mit ali u\u010dinkovit na\u010din za izgubo ma\u0161\u010dobe?"},"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\/vadba-na-tesce-mit-ali-ucinkovit-nacin-za-izgubo-mascobe\/#Jutranji_trening_pokuri_vec_kalorij\" title=\"Jutranji trening pokuri ve\u010d kalorij\">Jutranji trening pokuri ve\u010d kalorij<\/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\/vadba-na-tesce-mit-ali-ucinkovit-nacin-za-izgubo-mascobe\/#Vadba_na_prazen_zelodec_je_super_ampak_%E2%80%A6\" title=\"Vadba na prazen \u017eelodec je super, ampak \u2026\">Vadba na prazen \u017eelodec je super, ampak \u2026<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/vadba-na-tesce-mit-ali-ucinkovit-nacin-za-izgubo-mascobe\/#Kaj_jesti_pred_treningom\" title=\"Kaj jesti pred treningom?\">Kaj jesti pred treningom?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pristop ljudi do \u0161porta in gibanja je razli\u010den, nekateri imajo&nbsp;<strong>raje sodobne fitnes centre,<\/strong>&nbsp;drugi&nbsp;<strong>se po\u010dutijo bolje doma.<\/strong>&nbsp;Poleg intenzivnosti pa se razlikuje tudi odnos do \u010dasa treninga. Zagotovo med vami obstajajo zagovorniki<strong>&nbsp;vadbe v popoldanskem \u010dasu<\/strong>, a tudi jutranja telovadba ima svoje obo\u017eevalce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eden od argumentov za zgodnjo vadbo je trening na&nbsp;<strong>te\u0161\u010de<\/strong>. Nekateri verjamejo, da oseba&nbsp;<strong>s praznim \u017eelodcem<\/strong>&nbsp;<strong>pokuri ve\u010d ma\u0161\u010dobe in hitreje shuj\u0161a<\/strong>. Ampak, ali je res tako? Ali bomo nastavili alarm na zgodnej\u0161o uro?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jutranji_trening_pokuri_vec_kalorij\"><\/span>Jutranji trening pokuri ve\u010d kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ko telo&nbsp;<strong>potrebuje energijo za telesno aktivnost,<\/strong>&nbsp;ki jo pridobiva&nbsp;<strong>s prehrano.<\/strong>&nbsp;Natan\u010dneje, predstavljajo ga&nbsp;<strong>tri makrohranila \u2013 beljakovine, ogljikovi hidrati in ma\u0161\u010dobe.<\/strong>&nbsp;Ogljikovi hidrati v prehrani so&nbsp;<strong>hiter vir goriva<\/strong>, ker se razgradijo v&nbsp;<strong>glukozo<\/strong>, ki potuje po krvnem obtoku. Z ogljikovimi hidrati obstaja tudi povezava, da telo med treningom na te\u0161\u010de&nbsp;<strong>\u010drpa energijo iz shranjenih ogljikovih hidratov in ma\u0161\u010dob<\/strong>, in ne iz hrane, ki bi jo sicer ravno pojedli. Bi torej morali vsi telovaditi zjutraj pred zajtrkom?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot smo \u017ee omenili, se ogljikovi hidrati razgradijo v glukozo, ki je vir energije. Poleg tega pa ga jo telo lahko&nbsp;<strong>shrani v jetrih in mi\u0161i\u010dnem tkivu v obliki glikogena.<\/strong>&nbsp;Je&nbsp;<strong>hiter vir energije,<\/strong>&nbsp;a po no\u010di brez hrane se zaloge sladkorja v jetrih precej iz\u010drpajo. \u010ce telo nima energije iz razpolo\u017eljivih ogljikovih hidratov, porabi ma\u0161\u010dobo kot&nbsp;<strong>vir goriva.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg\" alt=\"jutranja telovadba in zajtrk\" class=\"wp-image-186116\" width=\"843\" height=\"644\" title=\"jutranja telovadba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-400x306.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1536x1174.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-2048x1566.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ta ugotovitev ni le rezultat poznavanja procesov v \u010dlove\u0161kem telesu.&nbsp;<strong>To je potrdilo ve\u010d \u0161tudij,<\/strong>&nbsp;na primer \u0161tudija Univerze v Bathu iz leta&nbsp;<strong>2017<\/strong>. Raziskovalci so ugotovili, da se je ve\u010d genov, ki so prisotni v&nbsp;<strong>presnovi ma\u0161\u010dob, prenosu glukoze in signalizaciji inzulina<\/strong>, med&nbsp;<strong>vadbo po obroku in na prazen \u017eelodec<\/strong>&nbsp;\u201cobna\u0161alo druga\u010de\u201d. Fizi\u010dna aktivnost na te\u0161\u010de je pri&nbsp;<strong>debelih mo\u0161kih<\/strong>&nbsp;spro\u017eila nekatere gene, ki so lahko&nbsp;<strong>pospe\u0161ili izgorevanje ma\u0161\u010dob.<\/strong>&nbsp;Po drugi \u0161tudiji iz leta 2013 lahko&nbsp;<strong>aktivni mo\u0161ki<\/strong>&nbsp;na prazen \u017eelodec pokurijo&nbsp;<strong>20% ve\u010d ma\u0161\u010dob<\/strong>&nbsp;kot po zajtrku.&nbsp;<span style=\"color: #ff6600;\">[1] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kaj se zgodi z \u010dlove\u0161kim telesom, ko telovadimo na te\u0161\u010de?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span lang=\"SL\">Ma\u0161\u010dobne celice se razgradijo \u2013&nbsp;<strong>lipoliza.<\/strong><\/span><\/li><li><strong><span lang=\"SL\">Ma\u0161\u010doba<\/span><\/strong><span lang=\"SL\">&nbsp;se uporablja kot&nbsp;<strong>gorivo.<\/strong><\/span><\/li><li><strong><span lang=\"SL\">Raven hormonov<\/span><\/strong><span lang=\"SL\">, ki podpirajo&nbsp;<strong>uporabo ma\u0161\u010dobe<\/strong>&nbsp;kot gorivo,<strong>&nbsp;nara\u0161\u010da.<\/strong><\/span><\/li><li><span lang=\"SL\">Spodbuja se razgradnja&nbsp;<strong>ma\u0161\u010dob v trebuhu<\/strong>.<\/span><\/li><li><strong><span lang=\"SL\">Pretok krvi v trebuhu<\/span><\/strong><span lang=\"SL\">&nbsp;se pove\u010da.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na to je bolj\u0161i jutranji trening na te\u0161\u010de, kar dokazujejo tudi znanstveniki. \u010ce bi bilo tako preprosto, bi se ta \u010dlanek tukaj kon\u010dal, vsi bi telovadili zjutraj, telovadnice pa bi se lahko popoldne tiho zaprle. Vendar je celotna tema nekoliko bolj zapletena.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg\" alt=\"jutranja telovadba na prazen \u017eelodec\" class=\"wp-image-185345\" width=\"843\" height=\"563\" title=\"jutranja telovadba na prazen \u017eelodec\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vadba_na_prazen_zelodec_je_super_ampak_%E2%80%A6\"><\/span>Vadba na prazen \u017eelodec je super, ampak \u2026<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekateri telovadijo zjutraj, ker se tega opravila raje &#8220;re\u0161ijo&#8221; pred slu\u017ebo, drugi \u017eelijo predvsem hitreje shuj\u0161ati. Preden se pred son\u010dnim vzhodom odpravite na tek ali dviganje ute\u017enih ro\u010dk, razmislite o naslednjih zanimivih ugotovitvah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trening na te\u0161\u010de je koristen v smislu<strong>&nbsp;pove\u010danja rastnega hormona in ob\u010dutljivosti na inzulin.<\/strong>&nbsp;Ti procesi lahko povzro\u010dijo izgubo ma\u0161\u010dobe, vendar ne pozabite naslednjih dveh dejstev:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Intenzivni trening na te\u0161\u010de lahko vpliva na va\u0161e mi\u0161ice<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 to je tisto, na kar ste morda \u010dakali. Med zahtevnim jutranjim treningom pred zajtrkom lahko pride do&nbsp;<strong>izgube mi\u0161ic<\/strong>, ker telo&nbsp;<strong>razgradi aminokisline<\/strong>, da&nbsp;<strong>ohrani raven glukoze v krvi.<\/strong>&nbsp;Med hitrim tekom ali zahtevnim treningom mo\u010di&nbsp;<strong>se porabi ve\u010d glikogena kot ma\u0161\u010dobe<\/strong>&nbsp;in ni pomembno, ali imate prazen \u017eelodec. To dokazuje tudi&nbsp;<strong>\u0161tudija Schoenefelda iz leta 2011,<\/strong>&nbsp;ki bo \u0161e posebej zanimiva za bodybuilderje in \u0161portnike, ki jih zanima&nbsp;<strong>pridobivanje mi\u0161i\u010dne mase.<\/strong>&nbsp;Trening na te\u0161\u010de pomembno vpliva na&nbsp;<strong>zaloge beljakovin<\/strong>, ki ste jih pridobili s prehrano in telovadbo. Tak trening lahko privede do&nbsp;<strong>10,4% izgube beljakovin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6] [7] [14]<\/span><\/span><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Ves dan kurimo glukozo in ma\u0161\u010dobe<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 ne pozabite, da je koli\u010dina goriva iz glukoze ali ma\u0161\u010dobe odvisna od vseh dnevnih&nbsp;<strong>\u201cpotreb\u201d po energiji.<\/strong>&nbsp;Vendar gre pri kurjenju ma\u0161\u010dob bolj za skupno porabo energije. Da, z vadbo&nbsp;<strong>na prazen \u017eelodec<\/strong>&nbsp;lahko pokurite malo&nbsp;<strong>ve\u010d ma\u0161\u010dobe<\/strong>, toda s splo\u0161nega vidika verjetno to ne bo dovolj, da se znebite problemati\u010dne ma\u0161\u010dobe.<span style=\"color: #ff6600;\">&nbsp;[6]<\/span><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg\" alt=\"jutranja vadba in mi\u0161ice\" class=\"wp-image-185293\" width=\"843\" height=\"562\" title=\"jutranja vadba in mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Vas res zanima&nbsp;<strong>dnevna poraba energije?<\/strong>&nbsp;\u010ce \u017eelite izvedeti ve\u010d o njej in&nbsp;<strong>njenemu izra\u010dunu,<\/strong>&nbsp;preberite \u010dlanek \u2013&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-bazalno-hitrost-presnove-in-dnevno-porabo-energije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako izra\u010dunati bazalno hitrost presnove in dnevno porabo energije?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Splo\u0161ne resnice in&nbsp;<strong>pravila brez ustreznih dokazov<\/strong>&nbsp;postanejo le&nbsp;<strong>\u201chipoteze\u201d.<\/strong>&nbsp;Raziskava mora analizirati in&nbsp;<strong>potrditi teorije<\/strong>, ki so \u201clogi\u010dno\u201d smiselne. Trening na prazen \u017eelodec pri debelih ljudeh spro\u017ei druge gene, vendar vadba pred zajtrkom morda ni&nbsp;<strong>univerzalno vodilo za zmanj\u0161anje ma\u0161\u010dobe<\/strong>&nbsp;pri vseh.<\/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=\"36358,46435,46912,53755,64381\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dokaz za to so tudi rezultati&nbsp;<strong>raziskave iz leta 2014,<\/strong>&nbsp;ki je preu\u010devala hipotezo o u\u010dinkovitosti vadbe na te\u0161\u010de. Cilj raziskovalcev je bil primerjati&nbsp;<strong>razlike v ma\u0161\u010dobnem in \u201cnemastnem\u201d tkivu<\/strong>&nbsp;mladih \u017eensk po&nbsp;<strong>aerobnem treningu na te\u0161\u010de ali po obroku.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Udele\u017eenci so bili naklju\u010dno razdeljeni v skupine \u201cna te\u0161\u010de\u201d in \u201cpo obroku\u201d. Treba je opozoriti, da so vsi udele\u017eenci upo\u0161tevali&nbsp;<strong>prehranski na\u010drt<\/strong>&nbsp;in bili v&nbsp;<strong>kalori\u010dnem primanjkljaju<\/strong>.&nbsp;<strong>V obeh skupinah<\/strong>&nbsp;so ugotovili&nbsp;<strong>izgubo telesne te\u017ee in ma\u0161\u010dobnega tkiva.<\/strong>&nbsp;Se spra\u0161ujete, koliko bolj\u0161a je bila skupina, ki je trenirala na te\u0161\u010de? Glede na rezultate<strong>&nbsp;med skupinami ni bilo bistvenih razlik.<\/strong>&nbsp;Res je, da so bile v raziskavo vklju\u010dene le mlade \u017eenske, pa tudi njihovo \u0161tevilo ni bilo posebej visoko (20 udele\u017eenk). Po drugi strani pa to lahko pomeni, da \u010de&nbsp;<strong>sledite razumni dieti in se gibate, ni pomembno<\/strong>, ali te\u010dete<strong>&nbsp;pred zajtrkom ali po njem.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg\" alt=\"jutranja telovadba in raziskave\" class=\"wp-image-186130\" width=\"843\" height=\"562\" title=\"jutranja telovadba in raziskave\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Manj mo\u010di med vadbo<\/h3>\n\n\n\n<p>Drugi argument proti treningom na te\u0161\u010de je&nbsp;<strong>zmanj\u0161a mo\u010d med vadbo.<\/strong>&nbsp;Uporaba&nbsp;<strong>ma\u0161\u010dob kot energije<\/strong>&nbsp;zahteva&nbsp;<strong>ve\u010d kisika,<\/strong>&nbsp;zato razgradnja ma\u0161\u010dobe traja dlje v primerjavi z ogljikovimi hidrati. Da bi ohranili visoko intenzivnost vadbe, je \u201chitrost\u201d presnove ma\u0161\u010dob&nbsp;<strong>po\u010dasna.<\/strong>&nbsp;To pomeni, da je va\u0161 trening lahko \u0161ibkej\u0161i, kot \u010de bi pred tem jedli.&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>Dokazi so rezultati \u0161tudije iz leta 2019, ki je primerjala uspe\u0161nost&nbsp;<strong>po\u010depov in potiskov s prsi<\/strong>&nbsp;po zajtrku, bogatem z ogljikovimi hidrati, in zajtrku samo z vodo. Naloga udele\u017eencev je bila izvedba&nbsp;<strong>4 serij po\u010depov in potiskov s prsi<\/strong>&nbsp;na nivoju 90% njihovega maksimuma za 10 ponovitev (10 RM \u2013 najve\u010d ponovitev). Rezultat? Udele\u017eenci, ki so zjutraj pili samo vodo in niso zajtrkovali, so imeli&nbsp;<strong>15% zmanj\u0161anje mo\u010di pri po\u010depih<\/strong>&nbsp;in&nbsp;<strong>6% zmanj\u0161anje mo\u010di pri potiskih s prsi.<\/strong>&nbsp;Rezultati ka\u017eejo, da je trening, povezan z&nbsp;<strong>dvigovanjem te\u017ejih ute\u017ei<\/strong>&nbsp;ali&nbsp;<strong>trening, ki zahteva ve\u010d mo\u010di<\/strong>, verjetno bolj&nbsp;<strong>smiseln<\/strong>&nbsp;in u\u010dinkovit<strong>&nbsp;po obroku.<\/strong>&nbsp;Mo\u017eno je, da boste pokurili ve\u010d ma\u0161\u010dobe, vendar se bo va\u0161a zmogljivost \u201czmanj\u0161ala\u201d, kar vam verjetno \u010dustveno ne bo v\u0161e\u010d, poleg tega pa zaradi utrujenosti tvegate po\u0161kodbe.&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nenaden padec energije (\u201cThe Bonk\u201d)<\/h3>\n\n\n\n<p>Obstaja&nbsp;<strong>\u0161e eno tveganje<\/strong>, povezano s treningom pred zajtrkom, ki se nana\u0161a na&nbsp;<strong>zaloge glikogena.<\/strong>&nbsp;V angle\u0161\u010dini je to znano kot&nbsp;<em><strong>The Bonk<\/strong><\/em>&nbsp;ali&nbsp;<strong>\u201chitting the wall\u201d<\/strong>. Izguba energije nastane zaradi&nbsp;<strong>iz\u010drpavanja zalog glikogena.<\/strong>&nbsp;<strong>Popoln \u201cBonk\u201d<\/strong>&nbsp;se pojavi, ko se&nbsp;<strong>glikogen popolnoma iz\u010drpa<\/strong>&nbsp;iz&nbsp;<strong>mi\u0161ic in jeter. <\/strong><span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glikogen, shranjen v jetrih, se po naporni vadbi ali no\u010di iz\u010drpa. Ne pozabite na dejstvo, da energije ne potrebujejo samo va\u0161e mi\u0161ice, temve\u010d tudi mo\u017egani. Ko imate prazen \u017eelodec, je&nbsp;<strong>vir energije za mo\u017egane<\/strong>&nbsp;<strong>glikogen v jetrih.<\/strong>&nbsp;Zato z vadbo na te\u0161\u010de tvegate zmanj\u0161anje energije, kar lahko povzro\u010di pomanjkanje glikogena v mi\u0161icah, a tudi&nbsp;<strong>manj\u0161i dovod \u201cgoriva\u201d v mo\u017egane.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako prepre\u010diti nenaden padec energije?<\/h4>\n\n\n\n<p>Po drugi strani pa dr\u017ei, da se huj\u0161a izguba glikogena pojavi med&nbsp;<strong>dalj\u0161imi vzdr\u017eljivostnimi aktivnostmi<\/strong>&nbsp;in ne med kratkimi in intenzivnimi treningi.&nbsp;<strong>Padec energije lahko logi\u010dno prepre\u010dite<\/strong>&nbsp;z u\u017eivanjem ogljikovih hidratov in&nbsp;<strong>dopolnjevanjem zalog glikogena,<\/strong>&nbsp;\u0161e posebej po treningu, ki traja&nbsp;<strong>eno uro ali ve\u010d.<\/strong>&nbsp;Pomembno dejstvo je, da je za&nbsp;<strong>pomanjkanjem glikogena<\/strong>&nbsp;lahko tudi&nbsp;<strong>kroni\u010dna podhranjenost.<\/strong>&nbsp;\u010ce torej razmi\u0161ljate o vadbi na te\u0161\u010de, ne pozabite na svoje&nbsp;<strong>zaloge glikogena,<\/strong>&nbsp;katerih iz\u010drpavanje lahko resni\u010dno ob\u010dutite. Torej je odvisno od intenzivnosti in vrste treninga, ki ga imate najraje.&nbsp;<span style=\"color: #ff6600;\">[1] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste kljub slabostim treninga na te\u0161\u010de odlo\u010deni, da ga boste \u0161e naprej izvajali, naj vam vsaj damo dva nasveta&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong><span lang=\"SL\">Ne trenirajte samo na prazen \u017eelodec<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 ta na\u010din vadbe je primeren le, \u010de je&nbsp;<strong>nizke intenzivnosti.<\/strong>&nbsp;Zato ni priporo\u010dljivo telovaditi&nbsp;<strong>ve\u010d kot dvakrat na teden<\/strong>&nbsp;pred zajtrkom. Torej, \u010de telovadite vsaj \u0161tirikrat na teden,&nbsp;<strong>poskusite treninge uravnote\u017eiti.<\/strong>&nbsp;Pustite \u017eelodec prazen za manj intenzivne treninge, energijo iz prehrane pa morate prihraniti za intenzivne treninge.<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><strong><span lang=\"SL\">Po treningu pomislite na beljakovine in ogljikove hidrate<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 z vadbo je telo pod stresom in po treningu potrebuje hranila, da se&nbsp;<strong>regenerira<\/strong>. Zato telesu po treningu ne dajte samo ogljikovih hidratov, temve\u010d tudi beljakovine.<\/span><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg\" alt=\"jutranji trening in energija\" class=\"wp-image-185319\" width=\"843\" height=\"562\" title=\"jutranji trening in energija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_jesti_pred_treningom\"><\/span>Kaj jesti pred treningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Namen tega \u010dlanka ni ta, da vas prepri\u010damo, da u\u017eivate hrano pred vadbo, temve\u010d vas \u017eelimo opozoriti na njene prednosti in slabosti. Sami najbolje poznate svoje telo in veste, kaj mu najbolj ustreza. Ali raje jeste pred treningom ali ste se odlo\u010dili, da vse skupaj kombinirate? V tem poglavju bomo posku\u0161ali priporo\u010diti, kaj in kdaj jesti pred vadbo, pa tudi po njej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce nekaj pojeste preden se odpravite v telovadnico, ima to ve\u010d prednosti<span style=\"color: #ff6600;\">&nbsp;[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">To bo&nbsp;<strong>pove\u010dalo<\/strong>&nbsp;<strong>mo\u010d<\/strong>&nbsp;<strong>in intenzivnost<\/strong>&nbsp;va\u0161ih treningov<\/span><\/li><li><span lang=\"SL\">To bo&nbsp;<strong>podprlo regeneracijo<\/strong>&nbsp;organizma<\/span><\/li><li><span lang=\"SL\">To bo&nbsp;<strong>zagotovilo<\/strong>&nbsp;<strong>dalj\u0161o in prijetnej\u0161o<\/strong>&nbsp;vadbo<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obrok pred vadbo bi moral predvsem zagotavljati&nbsp;<strong>energijo za vadbo,<\/strong>&nbsp;hkrati pa ne&nbsp;<strong>obremenjevati \u017eelodca.<\/strong>&nbsp;\u010ce boste telovadili \u010dez&nbsp;<strong>eno uro,<\/strong>&nbsp;izberite&nbsp;<strong>lahko<\/strong>&nbsp;<strong>prebavljiv<\/strong>&nbsp;prigrizek,&nbsp;<strong>bogat predvsem z ogljikovimi hidrati<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za najbolj\u0161e rezultate vadbe je priporo\u010dljivo zau\u017eiti obrok, ki vsebuje&nbsp;<strong>ogljikove hidrate, beljakovine in ma\u0161\u010dobe,<\/strong>&nbsp;vendar morate prebavi dati ve\u010d \u010dasa za to \u2013 pribli\u017eno&nbsp;<strong>2-3 ure.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13]&nbsp;<\/span>Se vam je \u017ee kdaj zgodilo, da je \u017eelodec potreboval malo ve\u010d \u010dasa po prihodu v telovadnico?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolj\u0161i pregled in izbiro prave hrane vam ponujamo ve\u010d primerov glede na \u010das pred treningom:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">\u010ce imate uro ali manj pred vadbo<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 sadje,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinske plo\u0161\u010dice<\/a>&nbsp;ali gr\u0161ki jogurt s sadjem<\/span><\/li><li><strong><span lang=\"SL\">\u010ce imate 2 uri pred vadbo<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinski napitek<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/protein-porridge-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161a<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">polnozrnata \u017eita<\/a>&nbsp;z mlekom<\/span><\/li><li><strong><span lang=\"SL\">\u010ce imate 2-3 ure pred vadbo<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 prehranski vir beljakovin z rjavim ri\u017eem in pra\u017eeno zelenjavo, polnozrnat sendvi\u010d z beljakovinami in solato, omleta s polnozrnatim toastom<span style=\"color: #ff6600;\">&nbsp;[13]<\/span><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg\" alt=\"kaj jesti pred treningom?\" class=\"wp-image-185371\" width=\"843\" height=\"562\" title=\"obrok pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>I\u0161\u010dete navdih za zdrav in hranljiv zajtrk pred treningom? V \u010dlanku boste na\u0161li&nbsp;<strong>20 nasvetov<\/strong>, kako obogatiti svoj prvi jutranji obrok \u2013&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/20-nasvetov-za-zajtrk-ki-ga-lahko-jeste-pred-treningom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 nasvetov za zajtrk, ki ga lahko jeste pred treningom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolj\u0161i na\u010din za podporo zmogljivosti&nbsp;<strong>med treningom<\/strong>&nbsp;je&nbsp;<strong>uravnote\u017eena prehrana.<\/strong>&nbsp;Pri sestavljanju prehranskega na\u010drta se osredoto\u010dite na&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong><span lang=\"SL\">beljakovine<\/span><\/strong><span lang=\"SL\">&nbsp;iz mesa, jajc in mle\u010dnih izdelkov<\/span><\/li><li><strong><span lang=\"SL\">zdravi ogljikovi hidrati<\/span><\/strong><span lang=\"SL\">&nbsp;iz sadja, zelenjave, stro\u010dnic in polnozrnatih \u017eit,<\/span><\/li><li><strong><span lang=\"SL\">zdrave ma\u0161\u010dobe<\/span><\/strong><span lang=\"SL\">&nbsp;iz&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-devisko-kokosovo-olje-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kokosovega<\/a>&nbsp;ali olj\u010dnega olja, lahko tudi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ghi-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ghi<\/a>,<\/span><\/li><li><span lang=\"SL\">razli\u010dni&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ore\u0161\u010dki in semena<\/a>, bogata s hranili, kot so&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mandlji<\/a>,<\/span><\/li><li><strong><span lang=\"SL\">hranljiva in nepredelana \u017eivila.<\/span><\/strong><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg\" alt=\"trening in uravnote\u017eena prehrana\" class=\"wp-image-185332\" width=\"843\" height=\"562\" title=\"trening in uravnote\u017eena prehrana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ne glede na to, ali se odlo\u010dite trenirati na prazen \u017eelodec ali pred tem nekaj malega pojesti, ima jutranji trening poleg izgorevanja ma\u0161\u010dob \u0161e nekaj drugih prednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telovadba na te\u0161\u010de&nbsp;<strong>je lahko koristna,<\/strong>&nbsp;vendar po raziskavah verjetno&nbsp;<strong>ne v enaki meri za vse.<\/strong>&nbsp;V \u010dlanku smo vam podali njene&nbsp;<strong>\u201cprednosti in slabosti\u201d<\/strong>&nbsp;ter rezultate raziskav, ki so obravnavale to temo. Najpomembneje je, da vam trening ustreza in vam ne povzro\u010da zdravstvenih te\u017eav ali upo\u010dasni fitnes ciljev. Ne glede na to, ali se pred vadbo odlo\u010dite, da boste kaj jedli ali ne, verjamemo, da smo vam ponovno raz\u0161irili obzorja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bi radi, da se tudi&nbsp;<strong>va\u0161i prijatelji nau\u010dijo<\/strong>&nbsp;ve\u010d o treningu na te\u0161\u010de?&nbsp;<strong>\u010clanek lahko podprete z deljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ali imate raje treninge na prazen \u017eelodec? Ta pristop k treningu ima veliko zagovornikov, zato smo preu\u010dili njegove prednosti in slabosti.<\/p>\n","protected":false},"author":25,"featured_media":186100,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,6675,6459,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-262463","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-jedilnik","10":"tag-vadba-sl","11":"tag-zdrav-zivljenjski-slog","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>Vadba na te\u0161\u010de - Mit ali u\u010dinkovit na\u010din za izgubo ma\u0161\u010dobe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je vadba na te\u0161\u010de bolj\u0161a za huj\u0161anje in kurjenje ma\u0161\u010dob? 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