{"id":285474,"date":"2021-08-10T13:17:45","date_gmt":"2021-08-10T11:17:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285474"},"modified":"2023-12-29T16:50:06","modified_gmt":"2023-12-29T15:50:06","slug":"10-savjeta-za-zdravo-debljanje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/","title":{"rendered":"10 Savjeta za Zdravo Debljanje"},"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\/10-savjeta-za-zdravo-debljanje\/#Zasto_se_neki_debljaju_od_udisanja_zraka_a_drugi_ne_mogu_bez_obzira_koliko_se_trudili\" title=\"Za\u0161to se neki debljaju od udisanja zraka, a drugi ne mogu, bez obzira koliko se trudili\">Za\u0161to se neki debljaju od udisanja zraka, a drugi ne mogu, bez obzira koliko se trudili<\/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\/10-savjeta-za-zdravo-debljanje\/#1_Unosite_onoliko_energije_koliko_je_vasem_tijelu_zaista_potrebno_za_zdravo_debljanje\" title=\"1. Unosite onoliko energije koliko je va\u0161em tijelu zaista potrebno za zdravo debljanje\">1. Unosite onoliko energije koliko je va\u0161em tijelu zaista potrebno za zdravo debljanje<\/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\/10-savjeta-za-zdravo-debljanje\/#2_Sastavite_plan_zdrave_prehrane_za_dobivanje_na_tezini\" title=\"2. Sastavite plan zdrave prehrane za dobivanje na te\u017eini\">2. Sastavite plan zdrave prehrane za dobivanje na te\u017eini<\/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\/10-savjeta-za-zdravo-debljanje\/#3_Jedite_vece_porcije_i_koristite_vece_tanjure\" title=\"3. Jedite ve\u0107e porcije i koristite ve\u0107e tanjure\">3. Jedite ve\u0107e porcije i koristite ve\u0107e tanjure<\/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\/10-savjeta-za-zdravo-debljanje\/#4_Pobrinite_se_da_unosite_dovoljno_proteina\" title=\"4. Pobrinite se da unosite dovoljno proteina\">4. Pobrinite se da unosite dovoljno proteina<\/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\/10-savjeta-za-zdravo-debljanje\/#5_Jedite_koliko_god_zelite_i_stvorite_svoj_osobni_sustav_s_hranom\" title=\"5. Jedite koliko god \u017eelite i stvorite svoj osobni sustav s hranom\">5. Jedite koliko god \u017eelite i stvorite svoj osobni sustav s hranom<\/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\/10-savjeta-za-zdravo-debljanje\/#6_Bavite_se_sportom_i_usredotocite_se_na_prehranu_prije_i_poslije_treninga\" title=\"6. Bavite se sportom i usredoto\u010dite se na prehranu prije i poslije treninga\">6. Bavite se sportom i usredoto\u010dite se na prehranu prije i poslije treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/#7_Uvijek_imajte_pri_ruci_snack\" title=\"7. Uvijek imajte pri ruci snack\">7. Uvijek imajte pri ruci snack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/#8_Pripremite_hranjiva_i_energetski_ucinkovitija_jela\" title=\"8. Pripremite hranjiva i energetski u\u010dinkovitija jela\">8. Pripremite hranjiva i energetski u\u010dinkovitija jela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/#9_Jedite_brze\" title=\"9. Jedite br\u017ee\">9. Jedite br\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/#10_Iskoristite_snagu_dodataka_prehrani_i_tekucih_obroka\" title=\"10. Iskoristite snagu dodataka prehrani i teku\u0107ih obroka\">10. Iskoristite snagu dodataka prehrani i teku\u0107ih obroka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/#Koja_je_pouka\" title=\"Koja je pouka?\">Koja je pouka?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li od onih ljudi koji mogu jesti od jutra do mraka, a opet se ne debljaju, koliko god se trudili? Pa, na pravom ste mjestu jer \u0107emo vam <strong>pokazati nekoliko na\u010dina kako se zdravo udebljati.<\/strong> Iako ve\u0107ina ljudi ima suprotan problem i vjeruje da se mo\u017eda deblja samo od zraka koji udi\u0161e, me\u0111u nama ima i drugih, koji se \u017eale na brz metabolizam i sagorijevanje energije velikom brzinom nuklearne reakcije. Tada se postavlja pitanje postoje li na\u010dini koji im mogu pomo\u0107i da se udebljaju?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, samo trebate razumjeti osnovu kod ravnote\u017ee energije i <strong>po\u010deti unositi vi\u0161e energije.<\/strong> Ali to ne zna\u010di da \u0107ete napasti fast food, svaki dan \u0107ete imati izazov da unesete 10,000 kcal u kombinaciji s omiljenim fitness planom, a stan \u0107e vam biti pun kutija od sladoleda i pizze. To se mo\u017ee napraviti na zdraviji na\u010din i mnogo u\u010dinkovitiji <strong>bez nepotrebnog pove\u0107anja masti.&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako u modernom razvijenom svijetu ima <strong>vi\u0161e ljudi koji imaju prekomjernu tjelesnu te\u017einu ili su pretili,<\/strong> problem <strong>pothranjenosti<\/strong> koji je uzrokovan nedostatkom energije je tako\u0111er problem. To mo\u017ee biti povezano s neadekvatnim unosom mikronutrijenata i brojnim zdravstvenim problemima, uklju\u010duju\u0107i<strong> oslabljen imunolo\u0161ki sustav, oslabljenu reproduktivnu funkciju, gubitak kose<\/strong>, suhu ko\u017eu, te smanjenje gusto\u0107e kostiju i pove\u0107ano lomljenje kostiju. <span style=\"color: #ff6600\">[1-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti problemi su uglavnom <strong>vidljiviji kod \u017eena<\/strong> koje poku\u0161avaju posti\u0107i savr\u0161enu figuru s<strong> drasti\u010dno ograni\u010denim unosom energije i prekomjernim vje\u017ebanjem.<\/strong> Kao rezultat toga, to dovodi ne samo do gubljenja menstruacije i plodnosti, nego i do pojave brojnih drugih zdravstvenih problema. Mu\u0161karci mogu imati gotovo iste pote\u0161ko\u0107e, osim naravno menstruacije. Osim toga, kombinacija prekomjernog treniranja i nedovoljnog unosa energije dovodi do <strong>poreme\u0107aja u ravnote\u017ei hormona i smanjenja razine testosterona u tijelu.&nbsp;<\/strong><span style=\"color: #ff6600\">[8\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako popraviti situaciju?<\/h3>\n\n\n\n<p><strong>Pove\u0107ajte unos energije<\/strong> i kroz zdravu prehranu unesite onoliko kalorija i mikronutrijenata koliko je tijelu zapravo potrebno i dajte mu <strong>vremena za oporavak.<\/strong> Me\u0111utim, ovo su ne\u0161to ozbiljnije posljedice dostizanja savr\u0161ene tjelesne gra\u0111e, koje na\u017ealost nisu iznimka.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg\" alt=\"Kako dobiti na te\u017eini na zdraviji na\u010din\" class=\"wp-image-227997\" style=\"width:843px;height:562px\" title=\"Kako dobiti na te\u017eini na zdraviji na\u010din\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zasto_se_neki_debljaju_od_udisanja_zraka_a_drugi_ne_mogu_bez_obzira_koliko_se_trudili\"><\/span>Za\u0161to se neki debljaju od udisanja zraka, a drugi ne mogu, bez obzira koliko se trudili<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Odgovor potra\u017eite u razlikama u potro\u0161nji energije <\/strong>kod dvoje ljudi. Karlo i Jan su jednojaj\u010dani blizanci. Obojica imaju 30 godina, 182 cm i 75 kilograma.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Karlo<\/strong> ima sjedila\u010dki posao i u slobodno vrijeme tr\u010di tri puta tjedno.<\/li>\n\n\n\n<li><strong>Jan <\/strong>radi u \u0161umi i ima vrlo zahtjevan fizi\u010dki posao. Nakon posla se svakodnevno bavi sportom, izmjenjuje odlazak u teretanu s tr\u010danjem i vo\u017enjom bicikla.\n\n&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada se dvojica bra\u0107e sretnu, <strong>Karlo se \u017eali Janu da mora paziti da se ne udeblja previ\u0161e. Jan, s druge strane, ka\u017ee da bi se volio udebljati,<\/strong> ali da jednostavno ne mo\u017ee jesti vi\u0161e trenutnog. Obojica se \u017eale jedan drugome i sla\u017eu se da bi mogli <strong>zamijeniti metabolizam<\/strong>. Ali, bili im to pomoglo?\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pa, ne bi pomoglo, <\/strong>ne radi se o super brzom ili sporom metabolizmu, ve\u0107 o <strong>razli\u010ditim na\u010dinima \u017eivota<\/strong> i samim time <strong>razli\u010ditom potrebom za energijom.<\/strong> Jan mo\u017ee unijeti 2,000 &#8211; 3,000 vi\u0161e kcal dnevno ne Karlo i odr\u017eavat \u0107e svoju te\u017einu. Ako \u017eelite vi\u0161e pro\u010ditati o potro\u0161nji energije, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" target=\"_blank\" aria-label=\"Koji je najva\u017eniji faktor u gubitku kilograma? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koji je najva\u017eniji faktor u gubitku kilograma?<\/a>&nbsp;<\/strong><\/span> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajmo kako se zdravo udebljati i malo pribli\u017eiti onome<strong> \u0161to zapravo zna\u010di jesti vi\u0161e.<\/strong> Ne \u017eelite dobiti previ\u0161e masti, zar ne?\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg\" alt=\"Za\u0161to se netko deblja samo \u0161to udi\u0161e zrak, a netko se ne mo\u017ee udebljati \u010dak i ako jede sve \u0161to po\u017eeli.\" class=\"wp-image-227983\" style=\"width:843px;height:562px\" title=\"Za\u0161to se netko deblja samo \u0161to udi\u0161e zrak, a netko se ne mo\u017ee udebljati \u010dak i ako jede sve \u0161to po\u017eeli.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Unosite_onoliko_energije_koliko_je_vasem_tijelu_zaista_potrebno_za_zdravo_debljanje\"><\/span>1. Unosite onoliko energije koliko je va\u0161em tijelu zaista potrebno za zdravo debljanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Primjenjivanje pravilnog unosa energije <\/strong>zapo\u010dinje dobro slo\u017eenim jelovnikom. Da biste dobili na te\u017eini, morate unositi malo vi\u0161e energije nego \u0161to vam treba kroz dobru prehranu.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za sporije dobivanje na te\u017eini, <\/strong>svoj unos energije pove\u0107ajte za <strong>10%<\/strong> iznad unosa energije koji je dovoljan za odr\u017eavanje trenutne tjelesne te\u017eine. \u0160to se ti\u010de kalorija, za ve\u0107inu ljudi je to od prilike izme\u0111u <strong>200-300 dodatnih kalorija dnevno.<\/strong>\n\n&nbsp;<\/li>\n\n\n\n<li><strong>Da biste br\u017ee dobili na te\u017eini, <\/strong>svoj unos energije pove\u0107ajte za <strong>10-20%<\/strong> iznad unosa energije koji je dovoljan za odr\u017eavanje trenutne tjelesne te\u017eine. \u0160to se ti\u010de kalorija, za ve\u0107inu ljudi je to <strong>izme\u0111u 200-700 dodatnih kalorija.<\/strong> U slu\u010daju ve\u0107eg unosa kalorija, mo\u017eete o\u010dekivat i pove\u0107anje masti.\n\n&nbsp;<\/li>\n\n\n\n<li><strong>Da biste se udebljali sa \u0161to manje masnog tkiva, <\/strong>mo\u017eete svakodnevno pove\u0107ati unos otprilike za <strong>dodatnih 250 kcal.<\/strong> <span style=\"color: #ff6600\">[11-12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako ste u pro\u0161losti bili \u010desto na dijetama, <\/strong>mogu\u0107e je da se va\u0161e tijelo jo\u0161 nije oporavilo od njih i da \u0107ete imati &#8220;spor metabolizam&#8221; u obliku <strong>prilagodljive termogeneze.<\/strong> \u0160to se krije iza tog naziva?\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Prilagodljiva termogeneza odgovorna je za <strong>ve\u0107e smanjenje izlazne energije nego \u0161to biste mogli o\u010dekivati i izra\u010dunati na temelju gubitka te\u017eine.<\/strong> Takvo odstupanje mo\u017ee biti <strong>10-15%<\/strong> od izra\u010dunate pretpostavke ili pribli\u017eno <strong>50-500 kcal.<\/strong> Zato se u ovom slu\u010daju <strong>trebate vratiti iz pove\u0107anja unosa kalorija na temelju va\u0161eg trenutnog unosa,<\/strong> a ne iz vrijednosti iz kalkulatora makronutrijenata. <span style=\"color: #ff6600;\">[13\u201316] <\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Indikativni unos energije kojem biste trebali pristupiti da biste dobili na te\u017eini mo\u017eete izra\u010dunati pomo\u0107u na\u0161eg <strong>internetskog kalkulatora makronutrijenata<\/strong> koji tako\u0111er uzima u obzir va\u0161 re\u017eim treninga. Ako \u017eelite pro\u010ditati vi\u0161e o ispravnom unosu energije, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff6600;\">Kako izra\u010dunati unos energije i unos makronutrijenata za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase?&nbsp;<\/span><\/strong><\/a><\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if 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2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    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$('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Sastavite_plan_zdrave_prehrane_za_dobivanje_na_tezini\"><\/span>2. Sastavite plan zdrave prehrane za dobivanje na te\u017eini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Uvijek se primjenjuju osnove racionalne zdrave prehrane, <\/strong>a posebno kada se \u017eelite udebljati. <strong>Ljudsko tijelo nije motor s unutarnjim izgaranjem<\/strong> pa se hrana ne mo\u017ee promatrati samo kao izvor energije. Prehranom moramo apsorbirati dovoljne koli\u010dine svih vitamina, minerala, mikronutrijenata i drugih bioaktivnih tvari poput antioksidansa. To je jedini na\u010din da tijelu date sve \u0161to mu treba.&nbsp;<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Zdrav jelovnik<\/strong> pomo\u0107i \u0107e vam da primjenjujete zdravu prehranu. Ako \u017eelite pove\u0107ati energetski unos u svojoj prehrani, mo\u017eda \u0107e biti dovoljno da <strong>smanjite koli\u010dinu <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\">povr\u0107a<\/a>, a pove\u0107ate koli\u010dinu ugljikohidrata ili zdravih masti,<\/strong> ovisno o va\u0161im ciljevima. Mo\u017eda \u0107e vam tako\u0111er pomo\u0107i ako se <strong>fokusirate na unos proteina, ugljikohidrata<\/strong> i na kraju posegnete za vo\u0107em ili povr\u0107em. Ali zapamtite da biste i dalje trebali unositi najmanje 400 grama povr\u0107a i 200 grama vo\u0107a dnevno. <\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako <strong>u\u017eivate u hrani<\/strong>, u svoja jela mo\u017eete dodati mirisne za\u010dine, svje\u017ee za\u010dinsko bilje i doslovno \u0107e vam i\u0107i voda na usta, stoga \u0107ete vjerojatno <strong>vi\u0161e jesti<\/strong>, te tako pove\u0107ati unos energije \u0161to dovodi do debljanja. I ne zaboravite <strong>masti, koja je nositelj okusa<\/strong> i daje dobar okus umacima od sira ili vrhnja ili kremastim juhama. Zato pripremite svoj obrok, iskoristite sve svoje omiljene mirise i okuse, te po\u010dnite koristiti sva svoja \u010dula u svoju korist. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvori proteina:<\/strong> meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, moriski plodovi, mlijeko, mlije\u010dni proizvodi i sir, jaja, mahunarke (gra\u0161ak, grah, sve vrste le\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak<\/a>, edamame), pseudo \u017eitarice (heljda, amarant, quinoa), tofu, tempeh, orasi, sjemenke, nadomjesci biljnog mesa, osjetljivi kvasac, whey protein, biljke.<\/li>\n\n\n\n<li><p><strong>Izvori masti:<\/strong> ora\u0161asti plodovi i sjemenke, ulja, masline, avokado, maslac i drugi izvori masti koji su prirodni dio \u017eivotinjskih bjelan\u010devina.<\/p><\/li>\n\n\n\n<li><p><strong>Izvori ugljikohidrata:<\/strong> integralne \u017eitarice i \u017eitarice (zobene pahuljice, bra\u0161no, ri\u017ea, tjestenina, kruh i peciva), pseudo\u017eitarice, krumpir i batat, mahunarke, vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>.<\/p><\/li>\n\n\n\n<li><p>Ako vas zanima \u0161to je zdrava prehrana i kako nau\u010diti zdravo se hraniti, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"\u0160to je zdrava prehrana i kako nau\u010diti zdravo se hraniti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je zdrava prehrana i kako nau\u010diti zdravo se hraniti?<\/a><\/strong><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/visual_en-1-1124x1049.png\" alt=\"\" class=\"wp-image-286505\" title=\"Jelovnik za dobivanje na te\u017eini\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/visual_en-1-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/visual_en-1-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/visual_en-1-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/visual_en-1.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg\" alt=\"Kako se dobiti na te\u017eiti ako vam ne uspijeva?\" class=\"wp-image-228042\" title=\"Kako se dobiti na te\u017eiti ako vam ne uspijeva?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1.jpeg 1365w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Jedite_vece_porcije_i_koristite_vece_tanjure\"><\/span>3. Jedite ve\u0107e porcije i koristite ve\u0107e tanjure<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudi op\u0107enito nastoje <strong>pojesti vi\u0161e hrane s ve\u0107eg tanjura<\/strong>, a time i unijeti vi\u0161e energije u odnosu kada jedu iz manjeg tanjura. Poku\u0161ajte ovu strategiju probati na sebi,<strong> poslu\u017eite si glavni ve\u0107i obrok na ve\u0107em tanjuru.<\/strong> Dodatnih 100 grama kuhane ro\u017ee za ru\u010dak i ve\u010deru, pove\u0107at \u0107e unos energije za oko 240 kalorija, \u0161to uop\u0107e nije malo.&nbsp;<span style=\"color: #ff6600;\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"4_Pobrinite_se_da_unosite_dovoljno_proteina\"><\/span>4. Pobrinite se da unosite dovoljno proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proteini su me\u0111u najva\u017enijim hranjivim tvarima <\/strong>jer imaju sposobnost potaknuti proizvodnju proteina mi\u0161i\u0107a (MPS &#8211; sinteza proteina mi\u0161i\u0107a), pa mogu pomo\u0107i u njihovom pove\u0107anju i pove\u0107anju tjelesne te\u017eine aktivne tjelesne mase.&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako se n<strong>e bavite nekim sportom<\/strong>, ali \u017eivite aktivnije, unos proteina mogao bi pasti u rasponu od <strong>1,2 &#8211; 1,4 grama po kilogramu tjelesne te\u017eine.&nbsp;&nbsp;<\/strong><span style=\"color: #ff6600\">[20]<\/span><\/p><\/li>\n\n\n\n<li><p>Ako se <strong>bavite sportom<\/strong>, unos proteina trebao bi biti izme\u0111u <strong>1,4 i 2,2 grama po kilogramu tjelesne te\u017eine.<\/strong> Gornje granice unosa posebno se odnose na sporta\u0161e koji rade na snazi. <span style=\"color: #ff6600\">[21-22]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 online kalkulator makronutrijenata ponovno \u0107e vam pomo\u0107i u izra\u010dunu optimalnog unosa proteina, koji mo\u017eete prona\u0107i gore. Kada <strong>ne mo\u017eete pokriti optimalni dnevni unos proteina<\/strong> \u010dvrstom prehranom, mo\u017ee vam pomo\u0107i kvalitetna <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff6600;\">whey<\/span><\/strong><\/a> ili <strong>veganski biljni protein<\/strong>. Ako vas zanimaju i drugi izvori proteina, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff6600;\">20 namirnica s kojima mo\u017eete jednostavno dodati proteine u svoju prehranu.&nbsp;<\/span><\/strong><\/a><\/p>\n<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Jedite_koliko_god_zelite_i_stvorite_svoj_osobni_sustav_s_hranom\"><\/span>5. Jedite koliko god \u017eelite i stvorite svoj osobni sustav s hranom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Zlatno pravilo zdrave prehrane su tri ve\u0107a obroka dnevno adekvatno nadopunjena snackovima. <\/strong>Me\u0111utim, ako vam odgovara da jedete manje velikih obroka tijekom dana, a ne\u0107ete se zavaliti na kau\u010d nakon \u0161to ste pojeli veliki obrok i na taj na\u010din ste u mogu\u0107nosti \u201epojesti neke od svojih kalorija\u201c, onda je sve savr\u0161eno u redu. Svatko od nas voli ne\u0161to malo druga\u010dije.&nbsp;<\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"row\" style=\"text-align: left;\">No, ne biste trebali dolaziti u situaciju da <strong>danju ne jedete gotovo ni\u0161ta, a nave\u010der pripremate napad na hladnjak<\/strong> i smo\u010dnicu i onda jedete sve \u0161to vam do\u0111e pod ruku. To nema mnogo veze sa zdravim probavnim sustavom. Budite svjesni da \u0161to <strong>vi\u0161e mogu\u0107nosti imate tijekom dana da jedete, vi\u0161e \u0107ete kalorija konzumirate.&nbsp;<\/strong><strong>&nbsp;<\/strong><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Preporu\u010dljivo je imati <\/strong>pripremljene <strong>brze zdrave snackove <\/strong>za prikladno nadokna\u0111ivanje kalorija. Na ovaj na\u010din dobro vas mo\u017ee poslu\u017eiti va\u0161e omiljeno vo\u0107e s jogurtom, <a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">proteinska plo\u010dica<\/span><\/a>, \u0161aka ora\u0161astih plodova ili su\u0161enog vo\u0107a ili \u017eli\u010dica <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kikiriki maslaca<\/a>.<\/span><\/p>\n<\/p>\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=\"5968,6322,31256,28384,30162,7471,5951,48406,37054,34501,49360,48031,51652,9061,30248,28324\" ><\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Bavite_se_sportom_i_usredotocite_se_na_prehranu_prije_i_poslije_treninga\"><\/span>6. Bavite se sportom i usredoto\u010dite se na prehranu prije i poslije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg\" alt=\"Kako pove\u0107ati te\u017einu za mu\u0161karce\" class=\"wp-image-228084\" title=\"Kako pove\u0107ati te\u017einu za mu\u0161karce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Kad idete na tr\u010danje ili trening, <strong>sagorite energiju koju je potrebno nadoknaditi.<\/strong> To mo\u017eda i nije takav problem jer<strong> tjelesna aktivnost op\u0107enito pozitivno utje\u010de na apetit.<\/strong> Ovo vam opet daje priliku da unesete vi\u0161e kalorija u sljede\u0107i obrok nakon sportske aktivnosti. \u010cinjenica je, me\u0111utim, da se &#8220;bu\u0111enje apetita&#8221; mo\u017ee otkriti tijekom redovnog bavljenja sportom, a ne povremeno.<span style=\"color: #ff6600;\"> [23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160portskom aktivno\u0161\u0107u po satu mo\u017eete u prosjeku sagorjeti oko 200 &#8211; 800 kcal, ovisno o sportu, intenzitetu i tjelesnoj te\u017eini. <strong>Ove potro\u0161ene kalorije treba nadoknaditi pove\u0107anim unosom energije.&nbsp;<\/strong><\/p>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Uzmite mali snack oko sat vremena prije treninga, <\/strong>mo\u017eda u obliku komadi\u0107a vo\u0107a i jogurta, granole s mlijekom ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" aria-label=\"proteinske plo\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a><\/span>, kako biste se osje\u0107ali ugodno i kako ne biste osje\u0107ali te\u017einu tijekom treninga. Opskrbljivanjem tijela energijom za performanse, mo\u017eda oborite svoj osobni rekord.&nbsp;<\/p> <p>&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Naprotiv, nakon treninga postoji idealna prilika za brzi po\u010detak procesa regeneracije<\/strong> i nadopunjavanje &#8220;spaljenog&#8221; glikogena u mi\u0161i\u0107ima. Brzo probavljivi whey protein \u0107e vam pomo\u0107i u regeneraciji o\u0161te\u0107enih mi\u0161i\u0107a, a ugljikohidrati se mogu nadopuniti bananom ili maltodekstrinom ili nekim drugim brzim izvorom energije. <strong>Tako\u0111er mo\u017eete koristiti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"visokokvalitetni gainer (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visokokvalitetni gainer<\/a><\/span><\/strong> koji sadr\u017ei odgovaraju\u0107u dozu proteina i ugljikohidrata.&nbsp;<\/p> <p>&nbsp;<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Uvijek_imajte_pri_ruci_snack\"><\/span>7. Uvijek imajte pri ruci snack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Nema ni\u0161ta neugodnije nego kad <strong>ogladnite i nemate pri ruci ni\u0161ta prikladno.<\/strong> Odjednom ste lo\u0161ije raspolo\u017eeni, osje\u0107ate se razdra\u017eljiviji i jedete sve \u0161to vam do\u0111e pod ruku. Ako znate da vam trebaju dva ili tri snacka tijekom dana, prilagodite prehranu i pripremite ih dok pripremate obrok za sljede\u0107i dan. <strong>Opskrba proteinskim plo\u010dicama<\/strong> u uredu ili smo\u010dnici tako\u0111er vas mo\u017ee spasiti od gladi.&nbsp;<\/p>\n<\/p>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koji su snackovi dobri za dobivanje na te\u017eini?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Pecivo kao snack. <\/strong>Komad kvalitetnog integralnog peciva (baguette, kajzerica ili 2 manje kri\u0161ke kruha) premazan krem sirom s dvije kri\u0161ke \u0161unke, edamera i tvrdo kuhano jaje s omiljenim povr\u0107em u kutiji za snack je brz i hranjiv snack koji u prosjeku ima<strong> oko 350 kcal.&nbsp;<\/strong><\/p> <p>&nbsp;<\/p><\/li>\n\n\n\n<li><p>Staklenka za snack. Samo uzmite praznu staklenku od kikiriki maslaca i polako nasla\u017eite punomasni jogurt, Skyr ili gr\u010dki jogurt, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/chia-hr\/\" class=\"ek-link\">chia sjemenke<\/a> i na kraju ukrasite \u010da\u0161u omiljenim svje\u017eim ili liofiliziranim vo\u0107em, te \u017elicom maslaca od ora\u0161astih plodova. Takav snack mo\u017ee u prosjeku ima <strong>oko 550 kcal,<\/strong> ovisno o specifi\u010dnoj masno\u0107i jogurta i koli\u010dini <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\" class=\"ek-link\">maslaca od ora\u0161astih plodova<\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>Tako\u0111er mo\u017eete probati pahuljice koje su fermentirale preko no\u0107i. <\/strong>Slo\u017een su i lako probavljiv snack. U prosjeku sadr\u017ee oko <strong>279 kcal<\/strong> po obroku, a kako se pripremaju, mo\u017eete prona\u0107i u \u010dlanku <strong><span style=\"color: #ff6600\"><a aria-label=\"Fitness recept: Pahuljice koje fermentiraju preko no\u0107i s ora\u0161astim plodovima i vo\u0107em (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-fermentirana-overnight-zobena-kasa-s-orasastim-plodovima-i-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recept: Pahuljice koje fermentiraju preko no\u0107i s ora\u0161astim plodovima i vo\u0107em<\/a>.&nbsp;<\/span><\/strong><\/p> <p>&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Chia <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/puding-hr\/\" class=\"ek-link\">puding <\/a>od svje\u017eeg sira <\/strong>je lagan za pripremu, mo\u017eete ga \u010duvati u hladnjaku i imati ga spremnog kada vam se bude ne\u0161to jelo. U prosjeku jedna porcija ima <strong>oko 214 kcal<\/strong>, a upute za njegovu pripremu mo\u017eete prona\u0107i u \u010dlanku <strong><span style=\"color: #ff6600\"><a aria-label=\"Fitness recept Chia puding od svje\u017eeg sira s vo\u0107em (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-chia-puding-sa-sirom-i-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recept Chia puding od svje\u017eeg sira s vo\u0107em<\/a>.<\/span><\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Bilo koje vo\u0107e <\/strong>sadr\u017ei niz mikronutrijenata, energije i vlakana bitnih za zdravu probavu. Vo\u0107e, proteinske plo\u010dice ili keksi u svakom trenutku su odli\u010dan izbor za kvalitetan snack. Jedna ve\u0107a <strong>banana i <span style=\"color: #ff6600\"><a aria-label=\"MoiM\u00fcv proteinski kola\u010di\u0107 (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv proteinski kola\u010di\u0107<\/a><\/span><\/strong> osigurat \u0107e vam <strong>400 kcal.<\/strong><\/p><\/li>\n\n\n\n<li><p>Lijepo je imati kod ku\u0107e u smo\u010dnici i na poslu svoj <strong>omiljeni maslac od ora\u0161astih plodova<\/strong> za svaki slu\u010daj. Kada uzmete <strong>prosje\u010dnu \u017eli\u010dicu (15 g), unosite oko 90 kcal<\/strong> u obliku kvalitetnih masti, ugljikohidrata i proteina.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>\u010cak i <span style=\"color: #ff6600\"><a aria-label=\"ora\u0161asti plodovi (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161asti plodovi<\/a><\/span> <\/strong>sadr\u017ee zdrave masti i opskrbljuju tijelo kvalitetnom energijom. Jedna \u0161aka (30 g = +- 10 komada) <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijskih ora\u0161\u010di\u0107a<\/a> je<strong> otprilike 170 kcal. <\/strong><\/p><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\"Proteinske plo\u010dice (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinske plo\u010dice<\/a><\/strong><\/span> <strong><span style=\"color: #ff6600\">i <a aria-label=\"kola\u010di\u0107i (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-kolacici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kola\u010di\u0107i<\/a><\/span><\/strong> zdrav su snack u slu\u010daju da vas po\u010dinje proganjati \u017eelja za slatkim, a \u017eelite nadopuniti kvalitetne proteine ili jednostavno u\u017eivati u ne\u010dem slatkom u bilo koje doba dana. U prosjeku, jedna proteinska plo\u010dica ima pribli\u017eno 200 kcal, a proteinski kola\u010di\u0107 otprilike 300 kcal. &nbsp;<\/li>\n\n\n\n<li><p><span style=\"color: #ff6600\"><strong><a aria-label=\"Energetske plo\u010dice (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/energetske-i-zobene-plocice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Energetske plo\u010dice<\/a> i flapjacks <\/strong><span style=\"color: #000000\">su jednostavni snack koji nadopunjuje energiju u bilo koje doba dana. Ovisno o te\u017eini, u <strong>prosjeku imaju oko 200-400 kcal.&nbsp;<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"color: #ff6600\"><strong><a aria-label=\"Suho meso (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suho-meso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Suho meso<\/a> <\/strong><span style=\"color: #000000\">raznih okusa pru\u017eit \u0107e va\u0161im mi\u0161i\u0107ima pouzdanu dozu proteina. U prosjeku, jedno pakiranje od 50 g sadr\u017ei <strong>oko 160 kcal.&nbsp;<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><strong>Tamna \u010dokolada<\/strong> izvor je niza antioksidansa i doze energije. Prosje\u010dna porcija od 100 g 90%-tne tamne \u010dokolade daje ima otprilike <strong>590 kcal.<\/strong> Nadalje, zahvaljuju\u0107i <span style=\"color: #ff6600\"><strong><a aria-label=\"proteinskoj \u010dokoladi Fitcheat (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinskoj \u010dokoladi Fitcheat<\/a><\/strong> <\/span>lako mo\u017eete pove\u0107ati unos kalorija za <strong>465 &#8211; 513 kcal<\/strong> po pakiranju.&nbsp;<\/p><\/li>\n\n\n\n<li><p>Ako \u017eelite pro\u010ditati vi\u0161e o savjetima za snackove, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a aria-label=\"\u0160to bi trebao sadr\u017eavati uravnote\u017eeni snack i kako na zdrav na\u010din zamijeniti kalori\u010dne snack-ove? (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to bi trebao sadr\u017eavati uravnote\u017eeni snack i kako na zdrav na\u010din zamijeniti kalori\u010dne snack-ove?<\/a><\/strong><\/span><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg\" alt=\"Brzi metabolizam - kako se udebljati\" class=\"wp-image-228122\" style=\"width:843px;height:562px\" title=\"Brzi metabolizam - kako se udebljati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Pripremite_hranjiva_i_energetski_ucinkovitija_jela\"><\/span>8. Pripremite hranjiva i energetski u\u010dinkovitija jela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Unosite vi\u0161e kalorija u svoju prehranu<\/strong>, a da pritom ne osje\u0107ate da morate pojesti hrpu hrane. Samo slijedite na\u010dela zdrave prehrane u odnosu na svoje potrebe i inspirirajte se iz sljede\u0107ih savjeta.<\/p>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg\" alt=\"Kako dobiti na te\u017eini\" class=\"wp-image-228150\" title=\"Kako dobiti na te\u017eini\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_.jpg 1344w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Kako pripremiti vi\u0161e hranjivih i energetski u\u010dinkovitih namirnica za dobivanje na te\u017eini?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Pripremite <strong>zobene pahuljice<\/strong> (60 g zobenih pahuljica) od <strong>punomasnog mlijeka (270 ml)<\/strong>, dodajte mjericu proteina (30 g), \u017elicu maslaca od ora\u0161astih plodova (30 g), slatki preljev ili javorov sirup (15 ml), 2 kockice tamne \u010dokolade (8 g), nekoliko komadi\u0107a vo\u0107a (100 g) i imate nutritivno i energetski bogat obrok u obliku doru\u010dka s prosje\u010dnim sadr\u017eajem od <strong>825 kcal.&nbsp;<\/strong><\/p>\n<p>&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Dodajte avokado gdje god vam odgovara<\/strong> i obogatite zdjelu salate.<\/p><\/li>\n\n\n\n<li><p><strong>Hladno pre\u0161ana ulja<\/strong> nalaze svoju primjenu u hladnoj kuhinji. Zahvaljuju\u0107i njima mo\u017eete obogatiti i pobolj\u0161ati okus salate od tjestenine ili popularne priloge od ugljikohidrata ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>.<\/p><\/li>\n\n\n\n<li><p>Koristite <strong>kokosovo mlijeko<\/strong> za recepte iz azijske ili indijske kuhinje.<\/p><\/li>\n\n\n\n<li><p><strong>Pripremite svoj omiljeni umak ili dip.<\/strong> Na primjer, mo\u017eete probati dip od cijelog \u010dvrstog jogurta, kvalitetnog hladno pre\u0161anog ulja, parmezana, soli, papar i dodajte za\u010dinsko bilje po ukusu. Uz odrezak mo\u017eete isprobati doma\u0107i umak od papra, \u010diju osnovu \u010dine vrhnje i maslac.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Op\u0107enito, poku\u0161ajte prona\u0107i hranu bogatu hranjivim tvarima i zdravim mastima.<\/strong> Na primjer, bakalar ili pastrvu zamijenite masnijom <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\">ribom<\/a> poput lososa. Istodobno, umjesto krumpira i batata, posegnite za ri\u017eom, tjesteninom i drugim integraalnim \u017eitaricama.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Jedite_brze\"><\/span>9. Jedite br\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studije pokazuju da ljudi koji br\u017ee jedu imaju ve\u0107u tjelesnu te\u017einu u odnosu na one koji sporije jedu. To je tako\u0111er zato \u0161to je potrebno neko vrijeme da se u va\u0161em tijelu dogodi \u010ditava kaskada doga\u0111aja, \u0161to vam govori da se ve\u0107 osje\u0107ate zasi\u0107eno. Stoga se preporu\u010duje da sporije jedete ako \u017eelite izgubiti na te\u017eini. Ne morate ubacivati hranu kao na utrci, za po\u010detak bi moglo biti dovoljno da ne pregledate i secirate svaki zalogaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Iskoristite_snagu_dodataka_prehrani_i_tekucih_obroka\"><\/span>10. Iskoristite snagu dodataka prehrani i teku\u0107ih obroka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Ako se ne \u017eelite osje\u0107ati natrpano cijeli dan, <\/strong>samo da biste unijeli svoje kalorije kroz \u010dvrstu prehranu, <strong>mo\u017eete posegnuti za kvalitetnim teku\u0107im kalorijama.<\/strong> Za\u0161to? Ne iznena\u0111uje da teku\u0107e kalorije imaju znatno<strong> manji u\u010dinak na osje\u0107aj sitosti<\/strong> u usporedbi s istom koli\u010dinom kalorija u obliku \u010dvrste prehrane. I tada ih mo\u017eete iskoristiti u svoju korist.&nbsp;<span style=\"color: #ff6600;\">[28\u201329]<\/span><\/p>\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<h3 class=\"wp-block-heading\">Kako pove\u0107ati unos energije pomo\u0107u dodataka prehrani i teku\u0107om prehranom?<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg\" alt=\"Kako na zdrav na\u010din dobiti na te\u017eini, a ne pove\u0107ati koli\u010dinu masti \" class=\"wp-image-228183\" title=\"Kako na zdrav na\u010din dobiti na te\u017eini, a ne pove\u0107ati koli\u010dinu masti \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-57b93185-ed96-43a1-9ddd-17867a195212\">\n<li><p><strong>Smoothie <\/strong>\u0107e vam pomo\u0107i pove\u0107ati unos kalorija na milijun razli\u010ditih na\u010dina. Pobrinite se da smoothie <strong>sadr\u017ei proteine, zdrave masti, a ne samo ugljikohidrate iz mije\u0161anog vo\u0107a.<\/strong> Proteini se dobivaju dodavanjem mlije\u010dnih proizvoda poput gr\u010dkog ili bijelog jogurta ili proteina. Zdrave masti mo\u017eete prona\u0107i u chia sjemenkama, avokadu ili maslacu od ora\u0161astih plodova. Smoothie od dvije banane, jedne kru\u0161ke, mjerice proteina, 20 g chia sjemenki, 20 g zobenih pahuljica, 15 g kikiriki maslaca, 200 ml punomasnog mlijeka i vode u prosjeku ima respektabilnih<strong> 750 kalorija.&nbsp;<\/strong><\/p> <p>&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Visokokvalitetni gaineri u obliku mje\u0161avine all-in-one <\/strong>prikladni su u bilo koje doba dana za pove\u0107anje unosa energije, nadoknadu energije, proteina i niza mikronutrijenata. Za sporta\u0161e, gaineri mogu biti zanimljiv izbor za zamjenu &#8220;potro\u0161ene energije&#8221;. Visokokvalitetni gaineri mogu poslu\u017eiti i kao posljednje sredstvo kada propustite ve\u0107i dnevni obrok. Gaineri u jednoj dozi op\u0107enito sadr\u017ee oko 350-450 kcal. Vrhunska sveukupna mje\u0161avina <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"FueGaina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGaina<\/a><\/span> sadr\u017ei <strong>446 kcal<\/strong> po dozi.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Proteini<\/strong> su dobar izbor za regeneraciju o\u0161te\u0107enih mi\u0161i\u0107a tijekom treninga i nadopunu proteina u bilo koje doba dana. Zajedno s vo\u0107em mogu biti povremeni prikladni snack. Tako je doza <strong>Just Whey proteina i banane<\/strong> u prosjeku<strong> manja od 200 kcal.&nbsp;<\/strong><\/p> <p>&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Cink <\/strong>mo\u017ee<strong> dovesti do smanjenja apetita <\/strong>kada ga nedostaje u tijelu. Stoga se usredoto\u010dite na njegov dovoljan unos u obliku prikladne hrane ili dodataka prehrani. <strong>Njegovi bogati izvori uklju\u010duju<\/strong> zobene pahuljice, govedinu, mahunarke, sjemenke bundeve, ora\u0161aste plodove i kamenice.&nbsp;<span style=\"color: #ff6600\">[30\u201331]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Nemojte piti vodu prije jela.<\/strong> Studije pokazuju da na ovaj na\u010din mo\u017eete pojesti manje hrane, \u0161to rezultira smanjenjem unosa energije. <span style=\"color: #ff6600\">[32]<\/span><\/p><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koja_je_pouka\"><\/span>Koja je pouka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Energetska ravnote\u017ea je temelj za mr\u0161avljenje i debljanje. <\/strong>U ovom slu\u010daju jednostavno trebate unijeti vi\u0161e energije nego \u0161to sagorite. Nije velika stvar, samo po\u010dnite razmi\u0161ljati o hrani kao o svom prijatelju, a ne kao neprijatelju. Mo\u017eemo <strong>nazvati odr\u017eivim tempom dobivanja oko 0,5 kilograma tjedno<\/strong>, \u0161to zna\u010di ne\u0161to poput dodatnih<strong> 550 kcal<\/strong> u va\u0161oj prehrani svaki dan. U slu\u010daju da \u017eelite <strong>maksimalno smanjiti pove\u0107anje masnog tkiva,<\/strong> trebali biste se pridr\u017eavati oko <strong>250 dodatnih kcal svaki dan.<\/strong> I \u0161to je najva\u017enije, dajte si vremena.&nbsp;<\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Svoj napredak provjerite <strong>jednom u svaka dva tjedan, istog dana i pod istim uvjetima.<\/strong> Ako su broj kilograma i tjelesne mjere iste, jednostavno dodajte jo\u0161 <strong>najmanje 250 kcal<\/strong> u jelovnik. Ne zaboravite sport koji vam poma\u017ee da ostanete u formi, pa \u010dak i pove\u0107ava apetit. \u0160to se ti\u010de izgradnje <span style=\"color: #ff6600;\">mi\u0161i\u0107a i zdravog debljanja<\/span>, najbolje je vje\u017ebe <strong>snage izvoditi 2-3 puta tjedno.<\/strong> To \u0107e mi\u0161i\u0107ima dati potreban impuls za rast i ja\u010danje.&nbsp;<\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kad osjetite da mo\u017eete pojesti sve \u0161to vam do\u0111e pod ruku i da se ne debljate, poku\u0161ajte u svoju prehranu unijeti<strong> vi\u0161e energije i nutritivno vrijednih namirnica.<\/strong> Usredoto\u010dite se na dovoljan unos energije i proteina u onoliko dnevnih obroka koliko \u017eelite. Visokokvalitetni proteini, gaineri i smoothiei mogu pomo\u0107i u pove\u0107anju unosa energije na milijun razli\u010ditih na\u010dina.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to je po vama najva\u017enije kada je rije\u010d o zdravom debljanju? Podijelite s nama u komentarima svoje iskustvo, savjete i natuknice za uspje\u0161no debljanje. Ako vam se \u010dlanak svidio, podr\u017eite ga dijeljenjem kako bi va\u0161i prijatelji nau\u010dili kako se zdravo udebljati.<\/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-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\/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\n\n\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<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako se zdravo udebljati? U ovom \u010dlanku otkrivamo 10 savjeta o tome kako se mo\u017eete udebljati, \u010dak i ako mislite da imate izuzetno brz metabolizam.<\/p>\n","protected":false},"author":65,"featured_media":227958,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6524,7352,7598,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-energija-hr","9":"tag-prehrana-hr","10":"tag-tezina-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>10 Savjeta za Zdravo Debljanje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se zdravo udebljati? 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