{"id":289302,"date":"2021-08-23T14:39:55","date_gmt":"2021-08-23T12:39:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=289302"},"modified":"2022-11-22T18:15:35","modified_gmt":"2022-11-22T17:15:35","slug":"kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/","title":{"rendered":"Kaj jesti in piti za zadostno koli\u010dino energije med pohodni\u0161tvom ali kolesarjenjem?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#Zakaj_je_pomembno_obnavljati_raven_energije\" title=\"Zakaj je pomembno obnavljati raven energije?\">Zakaj je pomembno obnavljati raven energije?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#Koliko_energije_porabimo_na_celodnevnem_izletu\" title=\"Koliko energije porabimo na celodnevnem izletu?\">Koliko energije porabimo na celodnevnem izletu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#Kako_izgleda_slaba_priprava_na_izlet\" title=\"Kako izgleda slaba priprava na izlet?\">Kako izgleda slaba priprava na izlet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#Kako_je_videti_pravilna_priprava_na_izlet\" title=\"Kako je videti pravilna priprava na izlet?\">Kako je videti pravilna priprava na izlet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#1_Kaj_piti_na_celodnevnem_izletu\" title=\"1. Kaj piti na celodnevnem izletu?\">1. Kaj piti na celodnevnem izletu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#2_Kako_pripraviti_kosilo_za_pohod_ali_kolesarjenje\" title=\"2. Kako pripraviti kosilo za pohod ali kolesarjenje?\">2. Kako pripraviti kosilo za pohod ali kolesarjenje?<\/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.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#3_Kako_izbrati_primerno_restavracijo\" title=\"3. Kako izbrati primerno restavracijo?\">3. Kako izbrati primerno restavracijo?<\/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.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#4_Kako_izbrati_prigrizke_za_pohod_ali_kolesarjenje\" title=\"4. Kako izbrati prigrizke za pohod ali kolesarjenje?\">4. Kako izbrati prigrizke za pohod ali kolesarjenje?<\/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.si\/blog\/kaj-jesti-in-piti-za-zadostno-kolicino-energije-med-pohodnistvom-ali-kolesarjenjem\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Ko smo doma in postanemo la\u010dni, lahko preprosto odhitimo do hladilnika in iz njega vzamemo, kar ho\u010demo. To pa ni tako preprosto, \u010de se odpravite na enodnevni pohod ali kolesarite v naravi. Pogosto lahko traja tudi nekaj ur, preden sre\u010date najbli\u017ejo okrep\u010devalnico. Zato morate biti na tak\u0161no situacijo pripravljeni in ne smete podcenjevati priprave hrane in pija\u010de. V dana\u0161njem \u010dlanku vam bomo zato svetovali, kaj vzeti s seboj na enodnevni izlet, da boste imeli <strong>dovolj energije<\/strong> in v njem maksimalno u\u017eivali.<\/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=\"Zakaj_je_pomembno_obnavljati_raven_energije\"><\/span>Zakaj je pomembno obnavljati raven energije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Spomnite se, kako delujejo otro\u0161ki avtomobili na baterije. Ko <strong>vstavite nove baterije, delujejo s polno<\/strong> <strong>zmogljivostjo<\/strong>. S\u010dasoma pa energije zmanjka in igra\u010da se upo\u010dasni, v\u010dasih celo preneha delovati. Ko je baterija popolnoma izpraznjena, miruje, ni\u010d ne dela in igra\u010da ni ve\u010d zabavna. No, enako je pri ljudeh.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">V primeru, da se odpravite na <strong>enourno <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\"vo\u017enjo s kolesom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vo\u017enjo s kolesom<\/a><\/span><\/strong> ali na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\" target=\"_blank\" aria-label=\"nekaj kilometrski tek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nekaj kilometrski tek<\/a><\/span>, nima smisla nositi sendvi\u010da s seboj, da napolnite svojo energijo. Pri dalj\u0161ih izletih pa je druga\u010de. \u010ce imate <strong>celodnevni \u0161portni dan<\/strong> in ne pripravite <strong>dovolj kakovostne energije iz hrane in pija\u010de<\/strong>, boste v kolesarjenju ali hoji u\u017eivali samo prvih nekaj ur. Ker ste \u0161e vedno siti od prej\u0161njega obroka, lahko \u0161e vedno dajete vse od sebe. Te\u017eava pa bo nastala, ko energije iz zajtrka ter hitrih mi\u0161i\u010dnih zalog zmanjka in telo za\u010dne zahtevati ve\u010d hrane, ki je nimate s seboj. Poleg <strong>padca energije boste morda za\u010deli \u010dutiti precej neprijetno lakoto in razdra\u017eljivost.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Namesto da bi u\u017eivali v \u010dudovitih panoramah, gledate v tla in si \u017eelite, da bi bili na cilju. \u010ce ste na pohodu, najverjetneje <strong>vle\u010dete noge za seboj<\/strong>. V primeru kolesarjenja pa ste morda celo <strong>sestopili s kolesa<\/strong> in odnehali. In ko vam nekdo upa nameniti nasmeh ali celo spregovoriti z vami, ga le sovra\u017eno pogledate. Ali vam je to kaj znano? Bojim se, da je znano tudi meni. In to sploh ni presenetljivo. <strong>Med celodnevnimi aktivnostmi na\u0161e telo porabi ogromne koli\u010dine energije<\/strong>, ki jo je treba dopolniti. V nasprotnem primeru se lahko lepo potovanje hitro spremeni v bedo.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg\" alt=\"Zakaj je pri pohodni\u0161tvu in kolesarjenju pomembno, da obnovite raven energije?\" class=\"wp-image-282074\" width=\"843\" height=\"562\" title=\"Zakaj je pri pohodni\u0161tvu in kolesarjenju pomembno, da obnovite raven energije?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_energije_porabimo_na_celodnevnem_izletu\"><\/span>Koliko energije porabimo na celodnevnem izletu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Vas zanima, koliko kalorij lahko porabite v nekaj urah \u0161portne aktivnosti? Oglejmo si na primeru para. Poimenujmo ju David in Jana. <strong>David je povpre\u010den mo\u0161ki in tehta 80 kg. Jana je povpre\u010dna \u017eenska in tehta 65 kg.<\/strong> Aktivno pre\u017eivljata \u010das in se zato ve\u010dkrat podata na dalj\u0161e izlete s kolesom ali pe\u0161. \u010ce od\u0161tejemo \u010das za odmor, bosta na dan pre\u017eivela pribli\u017eno \u0161est ur aktivnega \u010dasa. Poglejmo, koliko energije porabita v tem \u010dasu. <span style=\"color: #ff6600\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Aktivnost<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>65 kg \u017eenska v \u0161estih urah porabi<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>80 kg mo\u0161ki v \u0161estih urah porabi<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje s hitrostjo 17 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2652 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3264 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje s hitrostjo 21 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje v gorah s tekmovalnim tempom<\/td><td class=\"has-text-align-center\" data-align=\"center\">6240 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7680 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\" target=\"_blank\" aria-label=\"Hoja po trdi podlagi s hitrostjo 5,5 km\/h (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hoja po trdi podlagi s hitrostjo 5,5 km\/h<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">1680 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2064 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 4,5 &#8211; 5,5 km\/h po hribu z naklonom 1 &#8211; 5%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2070 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 4,5 &#8211; 5,5 km\/h po hribu z naklonom 6 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" aria-label=\"Pohod (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pohod<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">2340 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2880 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Visokogorsko pohodni\u0161tvo z nahrbtnikom<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span lang=\"SL\">Kot lahko vidite v tabeli, je rezultat raznolik in je pri \u0161tevilnih aktivnostih lahko <strong>zelo visok<\/strong>. \u010ce samo pomislite, se v kilogramu ma\u0161\u010dobe skriva pribli\u017eno 7700 kcal. Z enodnevnim izletom lahko tako porabite <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\"energijo, skrito v pol kilograma ma\u0161\u010dobe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">energijo, skrito v pol kilograma<\/span><\/strong> <strong><span style=\"color: #ff6600\">ma\u0161\u010dobe<\/span><\/strong><\/a>. To je treba vsaj delno dopolniti. Poglejmo, kako bi to lahko izgledalo tako na pravi kot na napa\u010den na\u010din.<\/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=\"Kako_izgleda_slaba_priprava_na_izlet\"><\/span>Kako izgleda slaba priprava na izlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">David in Jana sta se odpravila na enodnevni pohod<\/span><\/strong><span lang=\"SL\">. Nameravata se povzpeti na dva gorska vrha in se nato odpraviti nazaj v kamp. No\u010deta nositi prete\u017ekega nahrbtnika, zato spakirata <strong>2 litra vode, 2 jabolki in eno 40 g energijsko plo\u0161\u010dico<\/strong>. Pri\u010dakujeta, da se bosta nekje po poti ustavila in pojedla. Od\u0161la sta ob devetih zjutraj po zajtrku, dve uri kasneje pa sta \u017ee la\u010dna. Vsak ima svoje jabolko in energijsko plo\u0161\u010dico, a se odlo\u010dita, da ju prihranita za popoldansko malico. Zna\u0161la pa sta se v <strong>ve\u010djih te\u017eavah &#8211; zmanjkalo jima je teko\u010dine<\/strong>. Do prvega vrha bosta potrebovala \u0161e dve uri. \u017deja v kombinaciji z opoldanskim soncem lahko pohodni\u0161tvo naredi precej neprijetno. Tako sta oba razburjena, utrujena in presu\u0161ena. Malce se jima tudi \u017ee vrti. Na poti bo lakota \u0161e dodatno pove\u010dala njuno \u017eejo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Zato si bosta \u0161e bolj oddahnila, ko bosta pri\u0161la do planinske ko\u010de. <strong>Za pote\u0161itev \u017eeje si boste privo\u0161\u010dila pivo<\/strong>. Naslednje vpra\u0161anje je, kaj izbrati za kosilo. Njuna lakota je zdaj \u017ee res neznosna, zato izbira pade na<strong> goveji gola\u017e s \u0161estimi cmoki<\/strong>. Sumita, da v vro\u010dini to ni najbolj\u0161a ideja, vendar je njuna lakota mo\u010dnej\u0161a. Prepotena se po\u017eeneta v svoj vro\u010di gola\u017e in si privo\u0161\u010dita \u0161e eno pivo, da se ohladita. No, kaj sledi?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Oba sta se prenajedla, alkohol jima prijetno te\u010de po grlu, noge so nekoliko te\u017eje, pa tudi hoditi no\u010deta ve\u010d. Zato se odlo\u010dita, da se vrneta v kamp in pred\u010dasno zaklju\u010dita izlet. Namesto zaslu\u017eenega razgleda si v kabini privo\u0161\u010dita<strong> uro spanca in ob\u017ealujeta, da nista prispela na cilj<\/strong>. Naslednji\u010d se bosta bolje pripravila.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdaj pa poglejmo, kako to storiti pravilno, da ne bomo kon\u010dali kot onadva.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg\" alt=\"Kako se pravilno pripraviti na izlet?\" class=\"wp-image-282089\" width=\"843\" height=\"562\" title=\"Kako se pravilno pripraviti na izlet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_je_videti_pravilna_priprava_na_izlet\"><\/span>Kako je videti pravilna priprava na izlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">David in Jana sta spet na celodnevnem pohodu<\/span><\/strong><span lang=\"SL\">. Tokrat pa ne bosta podcenjevala pravilne priprave. Na\u010drtujeta svojo pot in <strong>ozna\u010dita kraje, kjer<\/strong> <strong>je na voljo hrana in pija\u010da<\/strong>. Vidita, da bosta ve\u010dino poti hodila navzgor, na prvo gorsko okrep\u010devalnico pa bosta naletela \u0161ele po 12 km, kar lahko na zahtevnem terenu traja do \u0161tiri ure. Zato vzameta <strong>dva nahrbtnika in vzameta dva litra vode in en ohlajen <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\"kofeinski napitek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofeinski napitek<\/a><\/span>, \u010de bosta utrujena<\/strong>. Vnaprej sta preu\u010dila menija posameznih okrep\u010devalnic na poti, ki stre\u017eejo ve\u010dinoma omake in ocvrto hrano, kar bi lahko nepotrebno obremenile prebavo. Zato <strong>poleg prigrizkov s seboj raje vzameta kosilo<\/strong>, ki prijetno nasiti in da energijo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ponovno se odpravita na pot takoj po zajtrku ob 9 uri. Po dveh urah se ustavita na okrep\u010dilu, <strong>privo\u0161\u010dita si jabolko<\/strong> in njuna nahrbtnika sta la\u017eja za liter vode. Uro kasneje je sonce zelo mo\u010dno. Zato sedita v senci in za\u010dneta dvajsetminutni odmor za kosilo. Pripravila sta <strong>\u0161tru\u010dko in narezano<\/strong> <strong>zelenjavo<\/strong>. Nato nadaljujeta in \u010dez eno uro sta pri prvi planinski ko\u010di. Osve\u017eita se s <strong>kavo,<\/strong> <strong>hladnim sokom in razdelita si lahko koren\u010dkovo torto, ki sta jo kupila<\/strong>. Polna energije gresta naprej. Pred tem pa se bosta spomnila, da bi lahko napolnila svoji steklenici z vodo, tako da bosta skupaj imela \u0161tiri litre vode. Po eni uri hoje postaneta rahlo la\u010dna. Oba si privo\u0161\u010dita po en <strong>beljakovinski pi\u0161kotek<\/strong>, David pa zagrize tudi v jabolko. Nadaljujeta svojo pot in po dveh urah dose\u017eeta drugi vrh. <strong>\u010cas je<\/strong> za <strong>\u0161e en ve\u010dji prigrizek<\/strong>. U\u017eivala bosta v <strong>plo\u010devinki tune,<\/strong> <strong>ki ji bosta dodala \u0161e kruh<\/strong>. V okrep\u010devalnici napolnita steklenici z vodo in se vrneta nazaj v kamp. Izlet sta prekinila z na\u010drtovano vle\u010dnico in se \u010dez dve uri vrneta v svojo kabino, kjer ju \u010daka ve\u010derja. Da bi proslavila, ker sta dosegla svoj cilj, bosta po obilnem obroku popila vsak po <strong>en kozarec vina<\/strong>. Uspe\u0161en dan ju prijetno utrujena in zadovoljna zaziba v miren spanec.<\/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\">Dobra priprava = osnova uspe\u0161nega izleta<\/h3>\n\n\n\n<p><span lang=\"SL\">Iz zgornje tabele lahko okvirno sklepate, koliko energije lahko porabite z enim izletom. To pa ne pomeni, da jo <strong>morate med potjo takoj napolniti<\/strong>, saj boste tako kot David in Jana na koncu ob\u017ealovali slabo pripravo. Prav tako ne morete ra\u010dunati na to, da boste celodnevni izlet pre\u017eiveli samo ob dveh jabolkih. Ko boste telesu dali <strong>visokokakovostno energijo, boste videli,<\/strong> <strong>kako bogato boste nagrajeni<\/strong>. U\u017eivali boste v prijetnem izletu in ne boste skrbeli zaradi lakote in utrujenosti. V pomo\u010d pri pripravi hrane imamo nekaj prakti\u010dnih nasvetov, ki bodo koristni tako za kolesarje kot za pohodnike.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg\" alt=\"Katero hrano in pija\u010do morate vzeti s seboj med kolesarjenjem in pohodom?\" class=\"wp-image-282104\" width=\"843\" height=\"562\" title=\"Katero hrano in pija\u010do morate vzeti s seboj med kolesarjenjem in pohodom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kaj_piti_na_celodnevnem_izletu\"><\/span>1. Kaj piti na celodnevnem izletu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" target=\"_blank\" aria-label=\"Zadostna hidracija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zadostna hidracija<\/a><\/span><\/strong><span lang=\"SL\"> je ena izmed osnovnih potreb, brez katere na\u0161e telo ne more pravilno delovati. Da bi zagotovili optimalno koli\u010dino teko\u010dine, morate <strong>vsak dan popiti najmanj<\/strong> <strong>30-45 ml na kg telesne te\u017ee<\/strong>. \u010ce ste telesno aktivni ali vam je zelo vro\u010de, je potreba po teko\u010dini \u0161e ve\u010dja. Razmislite o tem in vedno pijte dovolj teko\u010dine. Ni nujno, da pijete samo vodo. <span style=\"color: #ff6600\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Pravzaprav izgubite tudi <strong>pomembne elektrolite<\/strong>, ki sodelujejo pri pravilnem delovanju razli\u010dnih procesov v telesu. Med najpomembnej\u0161imi so<strong> natrij, kalij, kalcij, kloridi in magnezij,<\/strong> od katerih ima vsak nenadomestljivo funkcijo v telesu. <strong>Kalij na primer sodeluje pri hidraciji<\/strong> <strong>telesa<\/strong> skupaj z natrijem. Kalcij vpliva na kr\u010denje mi\u0161ic. Tudi <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a><\/span><\/strong> igra pomembno vlogo pri prepre\u010devanju <strong>neprijetnih mi\u0161i\u010dnih kr\u010dev<\/strong>, hkrati pa prispeva k <strong>zmanj\u0161anju<\/strong> <strong>utrujenosti in iz\u010drpanosti<\/strong>. Zato je zelo priljubljen tako med pohodniki kot tudi med kolesarji in drugimi \u0161portniki.<span style=\"color: #ff6600\"> [3-4]<\/span><\/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\">Primerne pija\u010de<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li><strong><span lang=\"SL\">voda<\/span><\/strong><\/li><li><strong><span lang=\"SL\">voda, me\u0161ana z <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/hipotonicni-napitek-rehydrate-1000ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">napitkom ReHydrate<\/a><\/span><\/span><\/strong><span lang=\"SL\"> za dopolnitev pomembnih elektrolitov (pri tem lahko pomagajo <span style=\"color: #ff6600\">elektroliti v obliki tablet<\/span>)<\/span><\/li><li><strong><span lang=\"SL\">ionski RTD napitki<\/span><\/strong><span lang=\"SL\"> (lahko imajo vi\u0161jo vsebnost energije)<\/span><\/li><li><strong><span lang=\"SL\" style=\"color: #ff6600\">moxy napitki<\/span><\/strong><span lang=\"SL\">, ki vsebujejo <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofein<\/a> ali <a href=\"https:\/\/gymbeam.si\/bcaa\" class=\"ek-link\">BCAA<\/a><\/span><\/li><li><strong><span lang=\"SL\">beljakovinski mle\u010dni napitek MoiM\u00fcv<\/span><\/strong><span lang=\"SL\">, ki nasiti in obnovi potrebne beljakovine<\/span><\/li><li><strong><span lang=\"SL\">voda, aromatizirana z <span style=\"color: #ff6600\"><a aria-label=\"Bolerom (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/instant-napitek-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bolerom<\/a><\/span><\/span><\/strong><span lang=\"SL\"> (instant napitek brez sladkorja in z minimalno vsebnostjo kalorij)<\/span><\/li><li><strong><span lang=\"SL\">doma\u010di ledeni \u010daj<\/span><\/strong><span lang=\"SL\"> &#8211; \u010daj pripravite doma, aromatizirajte ga po okusu, dodajte kocke ledu in nalijte v termovko, da bo pija\u010da dalj \u010dasa hladna<\/span><\/li><li><strong><span lang=\"SL\">sladke pija\u010de<\/span><\/strong><span lang=\"SL\"> &#8211; ni vam treba skrbeti, ko boste med dalj\u0161imi izleti u\u017eivali sladke pija\u010de ali sokove, da se napolnite s potrebno energijo, ki jo v telo vnesete v obliki sladkorja<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Nasprotno pa <strong>se posku\u0161ajte izogibati alkoholu<\/strong>, ki bo vsekakor bolj dehidriralo va\u0161e telo. Poleg tega je lahko u\u017eivanje le-tega pred kolesarjenjem <strong>nevarno<\/strong>. \u010ce ga \u017ee morate piti, si <strong>manj\u0161o koli\u010dino<\/strong> privo\u0161\u010dite <strong>kot nagrado<\/strong> po pohodu ali dalj\u0161em kolesarjenju. Tudi s <strong>kofeinom<\/strong> ne smete pretiravati. \u010ceprav lahko ta stimulans za\u010dne delovati \u0161ele ob ustreznem odmerku, je v primeru prevelikega odmerka bolj verjetno \u0161kodljiv. Mislim, da nih\u010de ne \u017eeli do\u017eiveti <strong>razbijanja srca, omoti\u010dnosti in drugih negativnih znakov prekomernega vnosa<\/strong> <strong>kofeina<\/strong> med \u0161portno aktivnostjo. Priporo\u010dljivo je, da dnevni vnos tega stimulansa ne presega 400 mg. <span style=\"color: #ff6600\">[5-7]<\/span><\/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\">Kako zagotoviti ustrezno hidracijo?<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li><span lang=\"SL\">Na pot se odpravite z najmanj<strong> dvema litroma<\/strong> teko\u010dine na osebo.<\/span><\/li><li><span lang=\"SL\">Pred\u010dasno ugotovite, kje lahko<strong> napolnite zaloge vode<\/strong>.<\/span><\/li><li><span lang=\"SL\">\u010ce ne veste, kak\u0161ne kakovosti je voda v naravnih izvirih, pripravite tablete ali steklenice, ki bodo <strong>pomagale pre\u010distiti vodo<\/strong>.<\/span><\/li><li><strong><span lang=\"SL\">Razporedite vnos teko\u010dine<\/span><\/strong><span lang=\"SL\"> za obdobje do naslednjega odmora.<\/span><\/li><\/ul>\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\">Kak\u0161ni so simptomi dehidracije?<\/h3>\n\n\n\n<p><span lang=\"SL\">\u010ce med telesno aktivnostjo ne pijete dovolj, se lahko pojavijo znani znaki dehidracije. <span style=\"color: #ff6600\">[8-9]<\/span><\/span><\/p>\n\n\n\n<p><strong><span lang=\"SL\">Ti na primer vklju\u010dujejo:<\/span><\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>zmanj\u0161ano zmogljivost<\/li><li>pove\u010dano utrujenost<\/li><li>slabo regulacijo toplote<\/li><li>glavobol<\/li><li>omotico<\/li><li>bele pike pred o\u010dmi<\/li><\/ul>\n\n\n\n<p><span lang=\"SL\">Teh znakov je \u0161e veliko ve\u010d. \u010ce katerega od njih \u017ee samo rahlo za\u010dutite, <strong>si vzemite odmor in poskusite nadomestiti<\/strong> <strong>izgubljeno teko\u010dino<\/strong>. \u010ce ste podcenili vnos energije, popijte sladko pija\u010do.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg\" alt=\"Kaj jesti med pohodom ali kolesarjenjem?\" class=\"wp-image-282121\" width=\"843\" height=\"562\" title=\"Kaj jesti med pohodom ali kolesarjenjem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kako_pripraviti_kosilo_za_pohod_ali_kolesarjenje\"><\/span>2. Kako pripraviti kosilo za pohod ali kolesarjenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\"><strong>\u010cez dan vsekakor ne smete presko\u010diti ve\u010djih obrokov<\/strong>, na primer kosila, niti med dnevnimi pohodi ali kolesarskimi izleti. Kako pa ga pripraviti, da vam da dovolj energije in vam po obroku ne bo treba nekaj ur spati?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Bistvo je, da jed ne postane prete\u017eka. Zato mora biti sestavljena iz<strong> lahko vpojnih ogljikovih hidratov<\/strong>, ki slu\u017eijo kot primarni vir energije, in <strong>beljakovin<\/strong>. Te vas bodo nasitile, spodbudile regeneracijo in pomagale za\u0161\u010dititi mi\u0161i\u010dno maso. Da bo kosilo \u0161e bolj nasitno, lahko po potrebi dodate tudi <strong>vire ma\u0161\u010dobe<\/strong>. Pomislite tudi na to, da je zunaj lahko zelo vro\u010de. Temu primerno prilagodite tudi sestavo kosila. Izogibajte se na primer majonezi in podobnim sestavinam, ki se lahko pokvarijo.<\/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\">Primerno kosilo za pohod ali kolesarjenje<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Kruh in pecivo<\/span><\/strong><span lang=\"SL\"> &#8211; nama\u017eite s skutnim namazom, nanj polo\u017eite rezino kakovostne \u0161unke, sira ali zelenjavo. Dodate lahko tudi jajca ali tofu. \u010ce \u017eelite narediti svoje kosilo bolj pestro, nare\u017eite \u0161e nekaj dodatne zelenjave. V primeru, da nimate prostora za pripravo sendvi\u010dev, se lahko zadovoljite s polnozrnatim zavitkom in plo\u010devinko <span style=\"color: #ff6600\"><a aria-label=\"tune (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tune<\/a><\/span> ali sardel, ki so tudi dragocen vir omega-3 ma\u0161\u010dobnih kislin.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Solata iz testenin<\/span><\/strong><span lang=\"SL\"> &#8211; skuhajte testenine (lahko uporabite tudi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\" target=\"_blank\" aria-label=\"stro\u010dnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a><\/span>) in jih zme\u0161ajte z zelenjavo po \u017eelji ter dodajte tofu, tuno v plo\u010devinki ali \u017ee kuhanega pi\u0161\u010danca. Namesto majoneze si naredite preliv iz balzami\u010dnega kisa, jabol\u010dnega kisa ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-vanavita.html\" target=\"_blank\" aria-label=\"olja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a><\/span>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kuskus<\/span><\/strong><span lang=\"SL\"> &#8211; kuhana me\u0161anica kuskusa z zelenjavo in virom beljakovin (meso, tofu, seitan, tempeh, \u0161unka), lahko dodate tudi sir. Namesto kuskusa lahko uporabite tudi ri\u017e, bulgur ali kvinojo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Beljakovinske pala\u010dinke<\/span><\/strong><span lang=\"SL\"> &#8211; doma jih lahko preprosto naredite iz \u017ee <span style=\"color: #ff6600\"><a aria-label=\"pripravljene me\u0161anice (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pripravljene me\u0161anice<\/a><\/span>. Lahko jih nama\u017eete z marmelado ali le\u0161nikovim namazom. <strong>Na\u0161 nasvet:<\/strong> Pala\u010dinke lahko nama\u017eete tik preden jih pojeste. Vzemite manj\u0161e <span style=\"color: #ff6600\"><a aria-label=\"30 g pakiranje le\u0161nikovega namaza (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vzorka-mandlove-maslo-s-kokosom-a-bielou-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">30 g pakiranje namaz iz ore\u0161\u010dkov<\/a><\/span> , ki bo dovolj za eno kosilo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Pri pripravi hrane pomislite, <strong>ali bo okusna tako topla<\/strong> <strong>kot hladna<\/strong>. Paradi\u017enikova omaka s cmoki morda ni najbolj\u0161a izbira. Hkrati pa, \u010de \u017eelite, da va\u0161e pripravljeno kosilo \u010dim dlje ostane okusno, <strong>ga za eno uro shranite v zamrzovalnik, preden se odpravite ven<\/strong>. Pazite, da hrane ne pozabite doma. No\u010dete do\u017eiveti ob\u010dutka, ko se po napornih kilometrih kon\u010dno ustavite na kosilu in ugotovite, da ste svoje kosilo pozabili doma v zamrzovalniku. \u010ce se odpravljate na <strong>ve\u010ddnevni pohod<\/strong>, ne morete ra\u010dunati na to, da bo solata ostala sve\u017ea, \u0161unkin zavitek pa topel.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce pa boste ve\u010d dni zapored hodili po deset ur na dan, <strong>boste porabili res veliko kalorij, ki jih morate ustrezno nadomestiti<\/strong>. Kako? Poleg pakiranih pi\u0161kotov, \u010dokoladic, suhega in konzerviranega blaga lahko poskusite tudi z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/pripravljene-jedi\" target=\"_blank\" aria-label=\"vnaprej pripravljenimi jedmi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vnaprej pripravljenimi jedmi<\/a><\/span>, ki jih je treba segreti s toplo vodo. V nekaj minutah lahko u\u017eivate v testeninah z bolonjsko omako, pi\u0161\u010dan\u010djem curryju ali govedini s timijanom. Tako boste svoje telo napolnili s kakovostnimi hranili v optimalnem razmerju. Pomagate si lahko tudi z all-in-one me\u0161anico <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"FueGain (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a><\/span>, ki ima odli\u010dno prebavljivost in priro\u010dno <strong>nadomesti en kompleksen obrok<\/strong>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg\" alt=\"Kaj jesti za kosilo na pohodu ali kolesarskem izletu?\" class=\"wp-image-282135\" width=\"843\" height=\"562\" title=\"Kaj jesti za kosilo na pohodu ali kolesarskem izletu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kako_izbrati_primerno_restavracijo\"><\/span>3. Kako izbrati primerno restavracijo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u010ce za pohod ali kolesarjenje ne \u017eelite s seboj nositi prigrizkov in drugih \u0161katel, lahko seveda <strong>jeste tudi v restavraciji<\/strong>. Da bi bil obisk le-te kar najbolj prijeten postanek za napolnitev z energijo in ne postanek za preostanek del izleta, imamo za vas naslednji nasvet.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li><span lang=\"SL\">Pred izletom se pozanimajte, katere restavracije boste lahko obiskali ali<strong> katere prigrizke si boste lahko privo\u0161\u010dili na poti<\/strong>.<\/span><\/li><li><span lang=\"SL\">Ugotovite, <strong>kaj ponujajo restavracije<\/strong>, in ustrezno izberite eno izmed njih.<\/span><\/li><li><span lang=\"SL\">Izberite lokale, ki <strong>ne ponujajo samo te\u017ekih omak in ocvrte hrane.<\/strong><\/span><\/li><li><span lang=\"SL\">Poskusite vedno izbrati <strong>kakovosten vir beljakovin, dopolnjen s kompleksnimi ogljikovimi hidrati.<\/strong><\/span><\/li><li><strong><span lang=\"SL\">Ne odrekajte si hrane, po kateri hrepenite.<\/span><\/strong><span lang=\"SL\"> \u010ce ste se \u017ee teden dni prej veselili plezanja po gorah in za nagrado dobili borovni\u010deve cmoke s skuto in stepeno smetano, bi bilo \u0161koda, \u010de bi se jim odrekli. <strong>V njih lahko u\u017eivate brez slabe vesti<\/strong>, saj ste na izletu porabili veliko kalorij. Vendar o vsakem obroku dobro razmislite. \u010ce bi si radi privo\u0161\u010dili bolj kalori\u010den obrok, vendar veste, da vas \u010daka \u0161e dolga pot, <strong>ga raje delite s prijateljem<\/strong>. Prvi gri\u017eljaji imajo enak okus kot tisti, ki bi se jim morali odpovedati. \u010ce ne \u017eelite deliti svoje hrane in \u017eelite ve\u010djo porcijo, si jo raje privo\u0161\u010dite, ko se po zaklju\u010deni aktivnosti vrnete v kamp.<\/span><\/li><\/ul>\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:\/\/lh3.googleusercontent.com\/t_1HS0RoEz--xEBzWTqhf47w28QADf3gRfxZzeaXujEBeJCZKmUaUqIUeJcYDQBURkPnFIG6NRWWypcx-AWkk5wYJRTRzKYI_pGsI9Stc1m35IeHnYeW9vZ5YXhj0NnJxvsusgmG\" alt=\"Kateri prigrizki so primerni za pohod?\" title=\"Kateri prigrizki so primerni za pohod?\"\/><\/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=\"4_Kako_izbrati_prigrizke_za_pohod_ali_kolesarjenje\"><\/span>4. Kako izbrati prigrizke za pohod ali kolesarjenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kosilo ni edini obrok, o katerem bi morali razmi\u0161ljati. <strong>Manj\u0161i<\/strong> <strong>prigrizki<\/strong> so prav tako pomembni, saj vam pomagajo ohranjati energijo med aktivnostjo. Teh la\u017ejih prigrizkov ni treba podrobneje pripravljati. Preprosto jih vrzite v nahrbtnik in \u017ee ste pripravljeni. Velika prednost je, da jih je <strong>enostavno<\/strong> <strong>u\u017eivati med hojo<\/strong>, kar pomeni, da vam ni treba izgubljati \u010dasa. Za kolesarjenje priporo\u010damo, da se iz varnostnih razlogov v miru ustavite in u\u017eivate v prigrizku.<\/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\">Primerni prigrizki<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>sve\u017ee sadje &#8211; izberite sadje, ki se ne bo deformiralo (jabolko, hru\u0161ka ali jagodi\u010dje v \u0161katli)<\/li><li><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\"liofilizirano sadje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofilizirano sadje<\/a><\/span><\/li><li><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"ore\u0161\u010dki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a><\/span><\/li><li><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinske plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a><\/span><\/li><li><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovinski pi\u0161koti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski pi\u0161koti<\/a><\/span><\/li><li><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/energijske-ploscice-flapjack\" target=\"_blank\" aria-label=\"\u017eitne plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eitne plo\u0161\u010dice<\/a><\/span><\/li><li><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/posuseno-meso\" target=\"_blank\" aria-label=\"suho meso (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suho meso<\/a><\/span><\/li><li>narezana zelenjava<\/li><li>kefirjev napitek<\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ReCharge gel<\/a><\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Milkshake<\/a><\/span><\/li><li>le\u0161nikovo maslo (vzorec)<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce ste kuharski mojstri, lahko navdih poi\u0161\u010dete med na\u0161imi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" aria-label=\"fitnes recepti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes recepti<\/a><\/span> in si pripravite lastne <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-buhteljni-s-suhimi-paradizniki-in-olivami\/\" target=\"_blank\" aria-label=\"beljakovinske \u017eemljice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske \u017eemljice<\/a><\/span> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-low-carb-arasidovi-piskoti\/\" target=\"_blank\" aria-label=\"ara\u0161idove pi\u0161kote (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ara\u0161idove<\/span> <span style=\"color: #ff6600\">pi\u0161kote<\/span><\/a> z nizko vsebnostjo ogljikovih hidratov.<\/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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Preden se odpravite na pohod ali kolesarjenje, se vedno zavedajte, da obstaja <strong>velika zaloga energije<\/strong>, ki jo je treba nadomestiti. Z enim jabolkom in plo\u010devinko piva se zagotovo ne boste mogli zadovoljiti. Zato poskusite izbrati <strong>visokokakovostna \u017eivila<\/strong>, ki bodo vsebovala predvsem <strong>vir energije v obliki ogljikovih hidratov<\/strong>. Za dodatno sitost pa dodajte <strong>visokokakovostne beljakovine<\/strong> ali ma\u0161\u010dobe. Ne zana\u0161ajte se le na tisto, kar je na voljo v restavracijah. Pripravite si tudi <strong>prigrizke in napitke<\/strong>, odvisno od razdalje, ki jo \u017eelite dose\u010di. Videli boste, da bo vsak izlet veliko la\u017eji brez lakote in utrujenosti.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate med prijatelji ljubitelje pohodni\u0161tva ali kolesarjenja, delite ta \u010dlanek z njimi. Tudi oni bodo cenili prakti\u010dne nasvete, kako jesti na dalj\u0161ih izletih. <\/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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Potrebna je zadostna koli\u010dina energije, da lahko pri pohodni\u0161tvu in kolesarjenju daste kar najve\u010d od sebe. Svetovali vam bomo, kak\u0161ne prigrizke si privo\u0161\u010dite, kaj jesti za kosilo in kaj piti med enodnevnih izletom.<\/p>\n","protected":false},"author":100,"featured_media":282164,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7143,7251,7299,7023],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-289302","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovinske-ploscice","9":"tag-ogljikovi-hidrati","10":"tag-prigrizek","11":"tag-sadje","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>Kaj jesti in piti za zadostno koli\u010dino energije med pohodni\u0161tvom ali kolesarjenjem? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj jesti in piti na enodnevnem izletu? 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