{"id":265229,"date":"2019-04-22T07:27:00","date_gmt":"2019-04-22T05:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=265229"},"modified":"2023-09-07T20:12:27","modified_gmt":"2023-09-07T18:12:27","slug":"jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/","title":{"rendered":"Jesu li ugljikohidrati poslije treninga ono \u0161to Vam je zaista potrebno?"},"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\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/#Ugljikohidrati_dopunjavaju_glikogen\" title=\"Ugljikohidrati dopunjavaju glikogen&nbsp;\">Ugljikohidrati dopunjavaju glikogen&nbsp;<\/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\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/#I_kako_stvari_stoje_sto_se_tice_inzulina\" title=\"I kako stvari stoje \u0161to se ti\u010de inzulina?\">I kako stvari stoje \u0161to se ti\u010de inzulina?<\/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\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/#Dekstroza_kao_najbrzi_izvor_ugljikohidrata_poslije_treninga\" title=\"Dekstroza kao najbr\u017ei izvor ugljikohidrata poslije treninga\">Dekstroza kao najbr\u017ei izvor ugljikohidrata poslije 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\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/#Isprobajte_kombinaciju_maltodekstrina_i_glukoze\" title=\"Isprobajte kombinaciju maltodekstrina i glukoze\">Isprobajte kombinaciju maltodekstrina i glukoze<\/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\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/#Fruktoza_nije_dovoljno_brza\" title=\"Fruktoza nije dovoljno brza\">Fruktoza nije dovoljno brza<\/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\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/#Ne_ugljikohidrati_poslije_treninga_nece_Vam_naskoditi\" title=\"Ne, ugljikohidrati poslije treninga ne\u0107e Vam na\u0161koditi\">Ne, ugljikohidrati poslije treninga ne\u0107e Vam na\u0161koditi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/jesu-li-ugljikohidrati-poslije-treninga-ono-sto-vam-je-zaista-potrebno\/#Par_savjeta_za_kraj\" title=\"Par savjeta za kraj\">Par savjeta za kraj<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li \u010duli&nbsp;<strong>mitove o tome&nbsp;<\/strong>da \u0107ete se od ugljikohidrata poslije treninga&nbsp;<strong>udebljati<\/strong>? U zadnje vrijeme dobili smo&nbsp;<strong>mnogo pitanja&nbsp;<\/strong>o zna\u010daju ugljikohidrata poslije treninga. Mnogi od Vas&nbsp;<strong>zbunjeni su&nbsp;<\/strong>i ne znaju kako uklju\u010diti ugljikohidrate u svoj jelovnik. Drugi se boje da \u0107e zbog njih&nbsp;<strong>dobiti tjelesne masti&nbsp;<\/strong>i smanjiti razinu&nbsp;<strong>hormona za rast i razinu testosterona.&nbsp;<\/strong>No, je li to zbilja istina?&nbsp;<strong>Pro\u010ditajte \u010dlanak&nbsp;<\/strong>i saznat \u0107ete kako Vam ugljikohidrati mogu pomo\u0107i&nbsp;<strong>kod rasta mi\u0161i\u0107ne mase&nbsp;<\/strong>i kod regeneracije nakon treninga.<\/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=\"Ugljikohidrati_dopunjavaju_glikogen\"><\/span>Ugljikohidrati dopunjavaju glikogen&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavni&nbsp;<strong>razlog&nbsp;<\/strong>konzumiranja&nbsp;<a title=\"Saharidi, gaineri GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ugljikohidrata<\/a> poslije treninga je dopuna&nbsp;<strong>mi\u0161i\u0107nog glikogena&nbsp;<\/strong>koji ste sagorjeli za vrijeme treninga. Kada trenirate Va\u0161 glavni izvor &#8220;goriva&#8221; je upravo&nbsp;<strong>glikogen&nbsp;<\/strong>u mi\u0161i\u0107ima. Glikogen je&nbsp;<strong>oblik zaliha glukoze&nbsp;<\/strong>tj, vi\u0161estruki razgranati polisaharid glukoze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za&nbsp;<strong>produkciju ATP,&nbsp;<\/strong>adenozintrifosfata koji slu\u017ei kao primarni izvor energije za stanice, potrebno je da se otkine glukoza od glikogenskog lanca. On transportira kemijsku energiju i presudan je za&nbsp;<strong>mi\u0161i\u0107ne kontrakcije.&nbsp;<\/strong>Istra\u017eivanje je potvrdilo da je najbolji na\u010din kako dopuniti mi\u0161i\u0107ni glikogen poslije treninga \u0161to prije&nbsp;<strong>primiti ugljikohidrate&nbsp;<\/strong>s visokim glikemijskim indeksom.&nbsp;<span style=\"color: #ff6600;\">[1] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ghfgflkj_1_of_1_-205.JPG\" alt=\"Ugljikohidrati nakon treninga zajedno s proteinima i BCAA su dobri za rast mi\u0161i\u0107a\" width=\"843\" height=\"562\" title=\"Ugljikohidrati nakon treninga zajedno s proteinima i BCAA su dobri za rast mi\u0161i\u0107a\"\/><\/figure>\n<\/div>\n\n\n<p>Neki \u201eeksperti\u201c ka\u017eu da tijekom tipi\u010dnog treninga u teretani ne\u0107ete sagorjeti toliko glikogena da se morate&nbsp;<strong>uznemiravati&nbsp;<\/strong>njegovom dopunom. Kada potro\u0161ite bilo koju koli\u010dinu mi\u0161i\u0107nog glikogena trebali biste se potruditi <strong>nadomjestiti ga &#8211;&nbsp;<\/strong>naro\u010dito ako je Va\u0161 glavni cilj porast mi\u0161i\u0107a. Ako Vam trener govori da se ne morate brinuti&nbsp;<strong>dopunjavanjem glikogena<\/strong> onda su njegovi treninzi na veoma niskoj razini i veoma slabog intenziteta ili mo\u017eda nije o ovoj problematici ni\u0161ta&nbsp;<strong>nau\u010dio.<\/strong>&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>Istra\u017eivanje koje je pratilo iskoristivost glikogena tijekom&nbsp;<strong>treninga snage&nbsp;<\/strong>pokazalo je da vje\u017ebanje koje se sastoji od bilo kojih serija od 6 &#8211; 20 ponavljanja i traje otprilike&nbsp;<strong>15 do 30 minuta,&nbsp;<\/strong>osiroma\u0161uje razinu glikogena u mi\u0161i\u0107ima otprilike za&nbsp;<strong>30 &#8211; 40%.&nbsp;<\/strong>Ako Va\u0161i treninzi traju&nbsp;<strong>60 &#8211; 90 minuta,&nbsp;<\/strong>ako se morate me\u0111u vje\u017ebama brzo kretati ili preferirate visokointenzivne treninge poput&nbsp;kardio treninga ili&nbsp;<a title=\"Tabata trening blog GymBeam\" href=\"https:\/\/gymbeam.hr\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tabate<\/a>, Va\u0161a razina mi\u0161i\u0107nog glikogena smanji se za dobrih&nbsp;<strong>60 &#8211; 75%. <\/strong><span style=\"color: #ff6600;\">[2] <\/span>Stoga, shva\u0107ajte svoj unos&nbsp;<a title=\"Gaineri i saharidi GymBeam\" href=\"https:\/\/gymbeam.hr\/gaineri\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ugljikohidrata<\/a>&nbsp;ozbiljno i&nbsp;<strong>dopunite mi\u0161i\u0107e&nbsp;<\/strong>zalihama glikogena. Ako to ne uradite, varate svoje mi\u0161i\u0107e i&nbsp;<strong>ograni\u010davate njihovu&nbsp;<\/strong>regeneraciju. U su\u0161tini, istra\u017eivanje je pokazalo da ako odgodite konzumaciju ugljikohidrata&nbsp;<strong>za 2 sata,&nbsp;<\/strong>smanjit \u0107ete time brzinu dopune&nbsp;<strong>glikogena za 50%.<\/strong>&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>Neki ljudi \u010dak ka\u017eu da kod ve\u0107ine ljudi u teretani ni\u0161ta od ovoga ne vrijedi, jer samo&nbsp;<strong>minimalni dokazi nagovje\u0161tavaju <\/strong>da \u0107e se&nbsp;razina glikogena dopuniti&nbsp;<strong>sama do 24 sata&nbsp;<\/strong>budete&nbsp;li ugljikohidrate konzumirali odmah poslije treninga ili tek dva sata kasnije. Ponovno vrijedi da su dokazi koji se ti\u010du ove tvrdnje&nbsp;<strong>slabi.&nbsp;<\/strong>Stoga je najbr\u017ei na\u010din kako dopuniti mi\u0161i\u0107ni glikogen konzumiranje&nbsp;<strong>visokoglikemijskih ugljikohidrata&nbsp;<\/strong>odmah poslije treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopuniti odmah razinu glikogena jeste bitno za Va\u0161 porast mi\u0161i\u0107a. Ako se glikogen talo\u017ei u mi\u0161i\u0107nim stanicama, vu\u010de u njih vodu te se na taj na\u010din pove\u0107ava volumen mi\u0161i\u0107ne stanice i popunjenost mi\u0161i\u0107nih vlakana.&nbsp;<span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2018-09-12_at_20.59.35.jpeg\" alt=\"Nakon treninga ugljikohidrati poma\u017eu u nadopunjavanju glikogena u mi\u0161i\u0107ima\" width=\"843\" height=\"562\" title=\"Nakon treninga ugljikohidrati poma\u017eu u nadopunjavanju glikogena u mi\u0161i\u0107ima\"\/><\/figure>\n<\/div>\n\n\n<p>Zbog toga \u0161to tijekom treninga&nbsp;<strong>pumpate mi\u0161i\u0107e,&nbsp;<\/strong>pove\u0107ava se tako\u0111er koli\u010dina vode u mi\u0161i\u0107nim stanicama, a brza dopuna glikogena mo\u017ee Vam pomo\u0107i odr\u017eati&nbsp;<strong>ve\u0107i volumen&nbsp;<\/strong>mi\u0161i\u015bne stanica dulje vremena. To mo\u017ee biti od velike va\u017enosti, jer podaci nagovje\u0161tavaju da ve\u0107i volumen mi\u0161i\u0107ne stanice poti\u010de&nbsp;<strong>promjene u mi\u0161i\u0107u&nbsp;<\/strong>koje vode do njegovog dugotrajnog porasta.&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>Sljede\u0107a prednost konzumiranja ugljikohidrata <strong>odmah poslije intenzivnog treninga,&nbsp;<\/strong>a to naro\u010dito&nbsp;<a title=\"Visoko glikemijski saharidi - GymBeam\" href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">visokoglikemijskih ugljikohidrata&nbsp;<\/a>poput&nbsp;<a title=\"Dekstroza GymBeam\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dekstroze<\/a>&nbsp;jeste da \u0107ete se osje\u0107ati kao&nbsp;<strong>preporo\u0111eni.&nbsp;<\/strong>Ugljikohidrati \u0107e Vam pomo\u0107i rije\u0161iti se osje\u0107aja gladi i letargije nakon \u017eestokog treninga kako biste bili <strong>energi\u010dni&nbsp;<\/strong>i puni snage. \u0160to vi\u0161e, konzumacija visokoglikemijskih ugljikohidrata poslije treninga obi\u010dno suzbije veliku&nbsp;<strong>\u010de\u017enju za slatki\u0161ima&nbsp;<\/strong>ili ugljikohidratima od \u0161kroba bez toga da negativno utje\u010de na&nbsp;<strong>napredak&nbsp;<\/strong>Va\u0161e dijete.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28683,48031,6935,51652,3813,35320,48487,5206\" ><\/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\"><span class=\"ez-toc-section\" id=\"I_kako_stvari_stoje_sto_se_tice_inzulina\"><\/span>I kako stvari stoje \u0161to se ti\u010de inzulina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sljede\u0107a prednost visokoglikemijskih ugljikohidrata jeste&nbsp;<strong>mala koli\u010dina inzulina&nbsp;<\/strong>koju pru\u017eaju. Dok je inzulin smatran <strong>anaboli\u010dkim hormonom,&nbsp;<\/strong>o njegovom utjecaju na porast mi\u0161i\u0107a pri\u010da se sve vi\u0161e. Vjerovalo se da je inzulin&nbsp;<strong>kriti\u010dni faktor&nbsp;<\/strong>za spu\u0161tanje proteinske sinteze i smanjenje o\u0161te\u0107enja mi\u0161i\u0107a. Neka od sada\u0161njih istra\u017eivanja ovo mjesto daju&nbsp;<strong>aminokiselinama iz proteina<\/strong>. <span style=\"color: #ff6600;\">[3] [9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\"Va\u017ene su aminokiseline, proteini i ugljikohidrati nakon treninga\" width=\"843\" height=\"562\" title=\"Va\u017ene su aminokiseline, proteini i ugljikohidrati nakon treninga\"\/><\/figure>\n<\/div>\n\n\n<p>U zadnje vrijeme vi\u0161e je istra\u017eivanja uspore\u0111ivalo konzumaciju samog&nbsp;<a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina<\/a> poslije treninga s konzumacijom kombinacije&nbsp;<strong>proteina i ugljikohidrata&nbsp;<\/strong>poslije treninga. Istra\u017eivanje je pokazalo da ako se radi o&nbsp;<strong>proteinskoj sintezi,&nbsp;<\/strong>dodavanje ugljikohidrata u proteinski napitak&nbsp;<strong>ne\u0107e pove\u0107ati&nbsp;<\/strong>sintezu proteina i&nbsp;<strong>ne\u0107e smanjiti&nbsp;<\/strong>uklanjanje bjelan\u010devina iz mi\u0161i\u0107a ni\u0161ta vi\u0161e kao sam proteinski napitak.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unato\u010d tome je inzulin odmah poslije treninga&nbsp;<strong>stalno od velike va\u017enosti.&nbsp;<\/strong>Naime, ve\u017ee se na specifi\u010dne receptore u&nbsp;<strong>mi\u0161i\u0107nim stanicama&nbsp;<\/strong>\u0161to glukozi i aminokiselinama kao i <a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinu<\/a>&nbsp;i&nbsp;<a title=\"L-karnitin GymBeam\" href=\"https:\/\/gymbeam.hr\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">karnitinu<\/a>&nbsp;omogu\u0107ava da ih mi\u0161i\u0107ne stanice prime. Prema istra\u017eivanjima oba &#8211; kreatin i karnitin su visoko&nbsp;<strong>ovisni o inzulinu&nbsp;<\/strong>kada \u017eele do\u0107i do mi\u0161i\u0107nih stanica i pru\u017eati im prednosti.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako po\u010dnete ove dodatke uzimati poslije vje\u017ebanja, vjerojatno \u0107ete htjeti&nbsp;<strong>maksimalizirati i razinu inzulina,&nbsp;<\/strong>naro\u010dito ako je Va\u0161 cilj porast mi\u0161i\u0107ne mase. Kako smo ve\u0107 spominjali, kada tijekom dijete smanjite cjelokupni unos ugljikohidrata, uklju\u010duju\u0107i ugljikohidrate poslije treninga, inzulin za Va\u0161e mi\u0161i\u0107e osigurat \u0107e&nbsp;<a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinski napitak<\/a>&nbsp;i&nbsp;<a title=\"BCAA Aminokiseline Gym Beam\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_self\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>. <span style=\"color: #ff6600;\">[9]<\/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\/WhatsApp_Image_2019-01-30_at_22.58.25_1_.jpeg\" alt=\"Dekstroza i ugljikohidrati nakon treninga kao brz izvor glikogena za mi\u0161i\u0107e\" title=\"Dekstroza i ugljikohidrati nakon treninga kao brz izvor glikogena za mi\u0161i\u0107e\"\/><\/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\"><span class=\"ez-toc-section\" id=\"Dekstroza_kao_najbrzi_izvor_ugljikohidrata_poslije_treninga\"><\/span>Dekstroza kao najbr\u017ei izvor ugljikohidrata poslije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Konzumaciji \u010diste glukoze, poznate kao&nbsp;<a title=\"Dextroza GymBeam\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dekstroza<\/a>, poslije treninga nije potrebno&nbsp;<strong>vrijeme za probavljanje.&nbsp;<\/strong>Glukoza se apsorbira u cirkulaciju krvi odmah, a to gotovo&nbsp;<strong>odmah nakon konzumacije.&nbsp;<\/strong>Tako \u0107e&nbsp;veoma brzo do\u0107i do Va\u0161ih mi\u0161i\u0107a, a rezultat je najbr\u017ea i potpuna dopuna&nbsp;<strong>mi\u0161i\u0107nog glikogena.&nbsp;<\/strong>Tako \u0107e Va\u0161i mi\u0161i\u0107i biti opskrbljeni dovoljnom koli\u010dinom glikogena za sljede\u0107i trening,&nbsp;<strong>privu\u0107i \u0107e vodu&nbsp;<\/strong>u mi\u0161i\u0107ne stanice i maksimizirat \u0107e Va\u0161u mi\u0161i\u0107nu masu.&nbsp;<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Isprobajte_kombinaciju_maltodekstrina_i_glukoze\"><\/span>Isprobajte kombinaciju maltodekstrina i glukoze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Maltodekstrin GymBeam\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Maltodekstrin<\/a> je kompleksni ugljikohidrat od kukuruza, ri\u017ee ili krumpirovog \u0161kroba, ali njegova molekulska <strong>formula&nbsp; kra\u0107a&nbsp;je <\/strong>nego&nbsp;kod klasi\u010dnih kompleksnih ugljikohidrata. Tako\u0111er se sastoji od slobodno vezanih molekula glukoze i sli\u010dno kao dekstroza, maltodekstrin se apsorbira&nbsp;<strong>direktno u crijevima.&nbsp;<\/strong>Dakle djeluje na pove\u0107anje razine \u0161e\u0107era u krvi i razinu inzulina sli\u010dno&nbsp;<strong>kao dekstroza.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedina je razlika da maltodekstrin mora prvo&nbsp;<strong>pro\u0107i jetrom&nbsp;<\/strong>gdje se veze me\u0111u molekulama glukoze razbijaju. To utje\u010de na brzinu dopune glikogena koja je&nbsp;<strong>sporija kao kod dekstroze.&nbsp;<\/strong>Zbog toga \u0161to se metabolizira dulje, ne\u0107e tako brzo do\u0107i do smanjenja koli\u010dine inzulina i \u0161e\u0107era u krvi, kao kod dekstroze. I to je razlog za\u0161to je&nbsp;kombinacija&nbsp;<a title=\"Dekstroza GymBeam\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dekstroze<\/a>&nbsp;i&nbsp;<a title=\"Maltodekstrin GymBeam\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodekstrina<\/a> poslije treninga <strong>u omjeru&nbsp;1:1&nbsp;<\/strong>povoljniji izbor. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fruktoza_nije_dovoljno_brza\"><\/span>Fruktoza nije dovoljno brza<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160e\u0107er fruktoza koji \u010dini&nbsp;<strong>50% \u0161e\u0107era&nbsp;<\/strong>ve\u0107ine vo\u0107a, meda i saharoze, u biti jeste&nbsp;<strong>niskoglikemijski ugljikohidrat.&nbsp;<\/strong>Fruktoza je oblik \u0161e\u0107era koji tijelo nije sposobno dobro iskoristiti. S obzirom na svoju strukturu&nbsp;<strong>ne mo\u017ee biti direktno&nbsp;<\/strong>promijenjena u mi\u0161i\u0107ni glikogen isto kao glukoza.&nbsp;<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<p>Stoga, ako budete konzumirali&nbsp;<strong>fruktozu u obliku vo\u0107a&nbsp;<\/strong>ili visokofruktoznog kukuruznog sirupa, u Va\u0161u cirkulaciju krvi ne\u0107e se apsorbirati tako brzo kao dekstroza.Umjesto toga, ve\u0107ina fruktoze&nbsp;<strong>odlazi u jetru,&nbsp;<\/strong>gdje se mo\u017ee promijeniti u glukozu i talo\u017eiti se kao glikogen. Ova radnja utje\u010de na jetru, a to zbog potrebe&nbsp;<strong>odr\u017eati razinu glukoze&nbsp;<\/strong>u krvi.&nbsp;<span style=\"color: #ff6600;\">[4] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-525419107.jpg\" alt=\"Gumeni medvjedi\u0107i kao dodatak dekstrozi nakon treninga\" width=\"843\" height=\"562\" title=\"Gumeni medvjedi\u0107i kao dodatak dekstrozi nakon treninga\"\/><\/figure>\n<\/div>\n\n\n<p>S obzirom da fruktoza ne\u0107e optimizirati dopunu glikogena u mi\u0161i\u0107ima,&nbsp;<strong>nije idealan odabir&nbsp;<\/strong>poslije treninga. To je jedan od glavnih razloga za\u0161to se&nbsp;<strong>umjesto vo\u0107a&nbsp;<\/strong>ili drugih slatki\u0161a preporu\u010duju&nbsp;<strong>gumeni medvjedi\u0107i.&nbsp;<\/strong>Ve\u0107ina slatki\u0161a sadr\u017ei vo\u0107ni &#8211; fruktozni kukuruzni sirup ili \u0161e\u0107er. Stolni \u0161e\u0107er (saharoza) sastoji se otprilike&nbsp;<strong>50%&nbsp;od fruktoze i 50% od glukoze,&nbsp;<\/strong>dok visokofruktozni kukuruzni sirup sadr\u017ei \u010dak&nbsp;<strong>55%<\/strong>&nbsp;ili i vi\u0161e <strong>fruktoze. <\/strong>Za razliku od toga, gumeni medvjedi\u0107i ve\u0107inom su proizvedeni od&nbsp;<a title=\"Dekstroza GymBeam\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dekstroze&nbsp;<\/a>i kukuruznog sirupa. Kukuruzni sirup \u010dini ponajprije&nbsp;<strong>glukoza,&nbsp;<\/strong>a znatno se razlikuje od la\u017enog visokofruktoznog kukuruznog sirupa.<\/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=\"Ne_ugljikohidrati_poslije_treninga_nece_Vam_naskoditi\"><\/span>Ne, ugljikohidrati poslije treninga ne\u0107e Vam na\u0161koditi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogo ljudi misli da \u0107e ih konzumacija ugljikohidrata poslije treninga<strong> u\u010diniti pretilima,&nbsp;<\/strong>ali upravo vrijeme poslije treninga jeste vrijeme kada mo\u017eete biti sigurni da se \u0161e\u0107er&nbsp;<strong>ne\u0107e promijeniti u tjelesne masti.&nbsp;<\/strong>Ako ste potpuno uklonili ugljikohidrate iz Va\u0161e prehrane, nemojte suboptimalni unos riskirati tako da \u0107ete presko\u010diti&nbsp;<strong>konzumaciju ugljikohidrata&nbsp;<\/strong>poslije treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na&nbsp;<strong>dijeti&nbsp;<\/strong>kako biste se rije\u0161ili tjelesnih masti, ali primate ugljikohidrate u prehrani tijekom dana, posljednja stvar koju biste trebali u\u010diniti jeste&nbsp;<strong>izostaviti ugljikohidrate&nbsp;<\/strong>poslije treninga. Ako ve\u0107 ho\u0107ete, onda radije izostavite unos ugljikohidrata iz prehrane tijekom dana i ostavite mjesto za njih&nbsp;<strong>odmah poslije treninga.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4_WhatsApp_Image_2018-12-18_at_13.37.24.jpeg\" alt=\"Nakon treninga, ugljikohidrati pove\u0107avaju regeneraciju mi\u0161i\u0107a\" width=\"843\" height=\"633\" title=\"Nakon treninga, ugljikohidrati pove\u0107avaju regeneraciju mi\u0161i\u0107a\"\/><\/figure>\n<\/div>\n\n\n<p>Mo\u017eda se tako\u0111er bojite konzumirati ugljikohidrate poslije treninga, jer ste \u010duli da dopuna ugljikohidrata poslije treninga&nbsp;<strong>smanjuje razinu hormona za rast&nbsp;<\/strong>i testosterona. To nije istina.&nbsp;<strong>Za\u0161to?&nbsp;<\/strong>Zbog toga \u0161to je razina hormona za rast i testosterona najve\u0107a tijekom treninga, a zatim poslije treninga <strong>brzo se stabilizira&nbsp;<\/strong>bez obzira pojedete li ne\u0161to ili ne. Dakle, slobodno&nbsp;<strong>jedite poslije treninga&nbsp;<\/strong>i prestanite se optere\u0107ivati ve\u0107 ionako rapidno opadaju\u0107im razinama hormona. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Par_savjeta_za_kraj\"><\/span>Par savjeta za kraj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za&nbsp;<strong>maksimizaciju regeneracije&nbsp;<\/strong>i porasta mi\u0161i\u0107a potrebno je konzumirati&nbsp;<a title=\"Brzi saharidi GymBeam\" href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">brze ugljikohidrate<\/a>&nbsp;zajedno s <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinom<\/a>&nbsp;odmah poslije treninga. Nema sumnje da ova&nbsp;<strong>strategija&nbsp;<\/strong>doista funkcionira. Izbjegavanje ugljikohidrata poslije treninga samo da Vam se ne smanji razina hormona za rast ili zbog toga \u0161to ne\u0107e pove\u0107ati proteinsku sintezu glupost je, naro\u010dito ako ih tijekom dana&nbsp;<strong>svakako konzumirate&nbsp;<\/strong>u drugim jelima.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrijeme poslije vje\u017ebanja najbolje je&nbsp;<strong>za iskori\u0161tenje ugljikohidrata&nbsp;<\/strong>i pomo\u0107i \u0107e Vam iskoristiti i druge prehrambene dodatke poput&nbsp;<a title=\"Kreatin GymBeam\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kreatina<\/a>&nbsp;i&nbsp;<a title=\"L-karnitin GymBeam\" href=\"https:\/\/gymbeam.hr\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">karnitina<\/a>&nbsp;koje <strong>ne biste trebali zaboravljati<\/strong> za vrijeme treninga. \u0160to vi\u0161e, ugljikohidrati mogu biti od koristi tako\u0111er za&nbsp;<strong>brzu regeneraciju&nbsp;<\/strong>me\u0111u treninzima, naro\u010dito ako trenirate \u010desto.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/14492495_654702378026383_1242898196181104308_n.jpg\" alt=\"Preporu\u010damo kombiniranje ugljikohidrata s proteinima i BCAA nakon treninga\" width=\"843\" height=\"562\" title=\"Preporu\u010damo kombiniranje ugljikohidrata s proteinima i BCAA nakon treninga\"\/><\/figure>\n<\/div>\n\n\n<p>Jedini slu\u010daj kada mo\u017eete <strong>izostaviti konzumaciju ugljikohidrata <\/strong>poslije treninga jeste tada, ako ste ih u potpunosti izostavili iz svog jelovnika, osim male koli\u010dine u <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a> i proteinskom pra\u0161ku. U tom slu\u010daju bi Va\u0161 fitness cilj trebao biti <strong>reduciranje tjelesnih masti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra vijest je da&nbsp;<strong>i bez ugljikohidrata&nbsp;<\/strong>ne\u0107ete ugroziti proteinsku sintezu u Va\u0161im mi\u0161i\u0107ima. \u010cak \u0107e se <strong>pove\u0107ati i razina inzulina&nbsp;<\/strong>ako budete redovno konzumirali&nbsp;<a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a>&nbsp;u kombinaciji s <a title=\"BCAA Aminokiseline Gym Beam\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>&nbsp;koje \u0107e ovaj efekt jo\u0161 oja\u010dati.&nbsp;<span style=\"color: #ff6600;\">[9] <\/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\">Pridr\u017eavajte se stoga ovih savjeta :<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odmah poslije vje\u017ebanja uzmite&nbsp;<strong>40 grama<\/strong>&nbsp;<a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina<\/a> (sirutka i kazein) za maksimizaciju sinteze proteina u mi\u0161i\u0107ima.<\/li>\n\n\n\n<li>Uzmite u obzir konzumaciju&nbsp;<strong>5 &#8211; 10 grama<\/strong>&nbsp;<a title=\"BCAA aminokiseline za sportiste\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> poslije vje\u017ebanja kako bi mi\u0161i\u0107na proteinska sinteza bila u\u010dinkovitija i pove\u0107ala se razina inzulina. To je veoma bitno ako ste&nbsp;<strong>u fazi dijete&nbsp;<\/strong>bez ugljikohidrata.<\/li>\n\n\n\n<li>Ako konzumirate ugljikohidrate, posegnite za&nbsp;<strong>20 &#8211; 60 grama&nbsp;<\/strong><a title=\"Dekstroza GymBeam\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dekstroze<\/a>&nbsp;i&nbsp;<a title=\"Maltodekstrin GymBeam\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodekstrina<\/a>&nbsp;ovisno o Va\u0161oj tjelesnoj te\u017eini, ciljevima, intenzitetu i trajanju treninga. Ako Vas ova visoka doza<a title=\"Brzi Saharidi GymBeam\" href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;visoko glikemijskih ugljikohidrata <\/a>dr\u017ei u letargiji, probajte manje doze&nbsp;(<strong>15 &#8211; 30 grama<\/strong>) visoko glikemijskih \u0161e\u0107era i dodajte jednaku dozu&nbsp;<strong>nisko glikemijskih \u0161e\u0107era,&nbsp;<\/strong>na primjer iz vo\u0107a, zobene ka\u0161e ili slatkih krumpira.<\/li>\n\n\n\n<li>U fazama dijete kada izbjegavate sve ugljikohidrate, konzumirajte&nbsp;<strong>40 grama&nbsp;<\/strong><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina<\/a>&nbsp;i&nbsp;<strong>5 &#8211; 10 grama<\/strong>&nbsp;<a title=\"BCAA aminokiseline GymBeam\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>. To \u0107e Vas odr\u017eati anaboli\u010dnima i unato\u010d&nbsp;<strong>nedostatku ugljikohidrata.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC_0457.jpg\" alt=\"Ugljikohidrati nakon treninga zajedno s proteinima i BCAA su dobri za rast mi\u0161i\u0107a\" width=\"843\" height=\"562\" title=\"Ugljikohidrati nakon treninga zajedno s proteinima i BCAA su dobri za rast mi\u0161i\u0107a\"\/><\/figure>\n<\/div>\n\n\n<p>Koja su Va\u0161a iskustva s&nbsp;<strong>ugljikohidratima&nbsp;<\/strong>poslije treninga?&nbsp;<strong>Dopunjavate li ih, ili ih izbjegavate?&nbsp;<\/strong>Podijelite s nama Va\u0161a mi\u0161ljenja u komentarima i dodajte i obroke koje Vam dopunjavaju&nbsp;<strong>energiju poslije treninga.&nbsp;<\/strong>U slu\u010daju da Vam se \u010dlanak svidio,&nbsp;<strong>podijelite ga s prijateljima.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/energy-rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy RTD drinks\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>Ugljikohidrati poslije treninga \u2013 dekstroza, maltodekstrin, dopunit \u0107e razinu glikogena, pove\u0107at \u0107e razinu inzulina, dodat Vam energiju i omogu\u0107it rast mi\u0161i\u0107a.<\/p>\n","protected":false},"author":25,"featured_media":109795,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6500,7352,7244,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-265229","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-prehrana-hr","10":"tag-ugljikohidrati-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jesu li ugljikohidrati poslije treninga ono \u0161to Vam je zaista potrebno? 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