{"id":290986,"date":"2021-09-06T12:35:17","date_gmt":"2021-09-06T10:35:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=290986"},"modified":"2023-12-08T15:12:34","modified_gmt":"2023-12-08T14:12:34","slug":"sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/","title":{"rendered":"\u0160to jesti i piti za dovoljno energije tijekom planinarenja ili biciklizma?"},"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\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#Zasto_je_vazno_obnoviti_razinu_energije\" title=\"Za\u0161to je va\u017eno obnoviti razinu energije?\">Za\u0161to je va\u017eno obnoviti razinu 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.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#Koliko_energije_sagorimo_na_cjelodnevnom_izletu\" title=\"Koliko energije sagorimo na cjelodnevnom izletu?\">Koliko energije sagorimo na cjelodnevnom 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.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#Kako_izgleda_losa_priprema_za_izlet\" title=\"Kako izgleda lo\u0161a priprema za izlet?\">Kako izgleda lo\u0161a priprema za 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.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#Kako_izgleda_ispravna_priprema_za_izlet\" title=\"Kako izgleda ispravna priprema za izlet?\">Kako izgleda ispravna priprema za 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.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#1_Sto_piti_za_vrijeme_cjelodnevnog_izleta\" title=\"1. \u0160to piti za vrijeme cjelodnevnog izleta?\">1. \u0160to piti za vrijeme cjelodnevnog izleta?<\/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\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#2_Kako_pripremiti_rucak_za_planinarenje_ili_bicikliranje\" title=\"2. Kako pripremiti ru\u010dak za planinarenje ili bicikliranje?\">2. Kako pripremiti ru\u010dak za planinarenje ili bicikliranje?<\/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\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#3_Kako_odabrati_odgovarajuci_restoran\" title=\"3. Kako odabrati odgovaraju\u0107i restoran?\">3. Kako odabrati odgovaraju\u0107i restoran?<\/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\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#4_Kako_odabrati_meduobroke_za_planinarenje_ili_voznju_biciklom\" title=\"4. Kako odabrati me\u0111uobroke za planinarenje ili vo\u017enju biciklom?\">4. Kako odabrati me\u0111uobroke za planinarenje ili vo\u017enju biciklom?<\/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\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kada smo kod ku\u0107e i ogladnimo, jednostavno mo\u017eemo posegnuti u hladnjak za bilo \u010dime. Me\u0111utim, nije tako jednostavno ako idete na cjelodnevno planinarenje ili vo\u017enju biciklom na otvorenom. \u010cesto mo\u017ee pro\u0107i nekoliko sati prije nego \u0161to nai\u0111ete na najbli\u017ee mjesto za osvje\u017eenje. Stoga je dobra ideja pretpostaviti da \u0107e biti takva situacija i ne podcjenjivati pripremu hrane i pi\u0107a. U dana\u0161njem \u0107emo \u010dlanku stoga savjetovati \u0161to ponijeti sa sobom na jednodnevni izlet kako biste imali <strong>dovoljno energije<\/strong> i maksimalno u\u017eivali u njoj.<\/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=\"Zasto_je_vazno_obnoviti_razinu_energije\"><\/span>Za\u0161to je va\u017eno obnoviti razinu energije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sjetite se kako auti\u0107i igra\u010dke funkcioniraju kada rade na baterije. Kad stavite <strong>nove baterije, one rade punim kapacitetom<\/strong>. S vremenom, me\u0111utim, energije nestaje i igra\u010dka usporava, ponekad prestane funkcionirati. Kad energija potpuno oslabi, stoji na mjestu, ne radi ni\u0161ta, a to nije zabavno. Pa, isto je i s ljudima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da idete na<strong> jednosatnu <span style=\"color: #ff6600\">vo\u017enju biciklom<\/span><\/strong> ili na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/\" target=\"_blank\" aria-label=\"tr\u010danje nekoliko kilometara (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u010danje nekoliko kilometara<\/a><\/span>, nema smisla nositi sendvi\u010de kako biste napunili svoju energiju. Me\u0111utim, za du\u017ee izlete je druga\u010dije. Ako imate isplaniran<strong> cijeli dan pun sportskih aktivnosti,<\/strong> a niste pripremili <strong>dovoljno kvalitetne energije iz hrane i pi\u0107a,<\/strong> u\u017eivat \u0107ete u biciklizmu ili planinarenju samo prvih nekoliko sati. Budu\u0107i da ste jo\u0161 uvijek siti od prethodnog obroka, jo\u0161 uvijek mo\u017eete potpuno funkcionirati. Problem \u0107e, me\u0111utim, nastati kad energija iz doru\u010dka i brzih zaliha iz mi\u0161i\u0107a nestane i tijelo po\u010dne tra\u017eiti jo\u0161 hrane, koju nemate sa sobom. Osim <strong>pada energije, mo\u017eda \u0107ete po\u010deti osje\u0107ati i neugodnu glad i razdra\u017eljivost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto da u\u017eivate u prekrasnim panoramama, vi gledate u zemlju i \u017eelite da ste ve\u0107 na svom odredi\u0161tu. Ako planinarite,<strong> jadno vu\u010dete noge iza sebe<\/strong>. A u slu\u010daju vo\u017enje biciklom, mo\u017eda ste \u010dak <strong>si\u0161li s bicikla<\/strong> i objavljujete kapitulaciju. A kad vam se netko usudi nasmije\u0161iti ili \u010dak progovoriti, upu\u0107ujete mu pogled mr\u017enje. Je li vam ovo predobro poznato? Bojim se da i meni. I to ne \u010dudi. <strong>Tijekom cjelodnevnih aktivnosti na\u0161e tijelo tro\u0161i ogromnu koli\u010dinu energije<\/strong> koju je potrebno nadopuniti. U suprotnom, lijepo putovanje mo\u017ee se brzo pretvoriti u muku.<\/p>\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\/07\/iStock-1042407532-1124x749.jpg\" alt=\"Za\u0161to je va\u017eno obnoviti razinu energije prilikom planinarenja i biciklizma?\" class=\"wp-image-282074\" style=\"width:843px;height:562px\" title=\"Za\u0161to je va\u017eno obnoviti razinu energije prilikom planinarenja i biciklizma?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"30248,9061,48406,35542,37996,30539,38920,39070,49804,47290,47278,5968,5331\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_energije_sagorimo_na_cjelodnevnom_izletu\"><\/span>Koliko energije sagorimo na cjelodnevnom izletu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pitate se koliko kalorija mo\u017eete sagorjeti tijekom nekoliko sati sportske aktivnosti? Pogledajmo, recimo, jedan par kao primjer. Nazovimo ih Danijel i Ivana. <strong>Danijel je prosje\u010dan \u010dovjek i ima 80 kg. Ivana je prosje\u010dna \u017eena i ima 65 kg.<\/strong> Aktivno provode vrijeme pa odlaze na razna du\u017ea putovanja biciklom ili planinarenja. Oduzmete li vrijeme za pauze, oni \u0107e dnevno provesti pribli\u017eno \u0161est aktivnih sati. Pogledajmo koliko energije potro\u0161e za to vrijeme. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Aktivnost<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017eena od 65 kg sagori u \u0161est sati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>mu\u0161karac od 80 kg sagori u \u0161est sati<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla brzinom od 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\">Vo\u017enja bicikla brzinom od 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\">Vo\u017enja bicikla u planinama natjecateljskim 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 style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" target=\"_blank\" aria-label=\"Hodanje brzinom od 5,5 km\/h po tvrdoj podlozi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hodanje brzinom od 5,5 km\/h po tvrdoj podlozi<\/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\">Hodanje 4,5 &#8211; 5,5 km\/h uzbrdo s nagibom 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\">Hodanje 4,5 &#8211; 5,5 km\/h uzbrdo s nagibom 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 style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" aria-label=\"Planinarenje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Planinarenje<\/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\">Planinarenje na nadmorskoj visini s ruksakom<\/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>Kao \u0161to mo\u017eete vidjeti u tablici, potro\u0161nja je raznolika i uz mnoge aktivnosti mo\u017ee biti <strong>jako visoka.<\/strong> Samo da biste dobili ideju, u kilogramu masti krije se pribli\u017eno 7700 kcal. Jednodnevnim izletom \u010desto mo\u017eete sagorjeti <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" aria-label=\"energiju skrivenu u pola kilograma masti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energiju skrivenu u pola kilograma masti<\/a>.<\/strong><\/span> To je potrebno barem djelomi\u010dno nadopuniti. Pogledajmo kako bi to moglo izgledati i na pravi i na pogre\u0161an na\u010din.<\/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_losa_priprema_za_izlet\"><\/span>Kako izgleda lo\u0161a priprema za izlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161 par iz primjera, Danijel i Ivana, oti\u0161li su na <strong>jednodnevno planinarenje<\/strong>. Planiraju se popeti na dva planinska vrha, a zatim se vratiti prema kampu. Ne \u017eele nositi prete\u017eak ruksak pa pakiraju po<strong> 2 litre vode, 2 jabuke i jednu energetsku plo\u010dicu od 40 g<\/strong>. O\u010dekuju da \u0107e usput negdje ne\u0161to pojesti. Oti\u0161li su u 9 ujutro nakon doru\u010dka, a dva sata kasnije su gladni. Svaki od njih ima jabuku i \u0161tedi energetsku plo\u010dicu za popodnevnu u\u017einu. No, postoji <strong>veliki problem &#8211; nestalo im je teku\u0107ine.<\/strong> Do prvog vrha trebat \u0107e jo\u0161 dva sata. \u017de\u0111 u kombinaciji s podnevnim suncem mo\u017ee u\u010diniti planinarenje prili\u010dno neugodnim. Dakle, oboje su ogor\u010deni, umorni i jako \u017eedni. \u010cak im se i malo krenulo vrtjeti u glavi. Tijekom tog puta glad \u0107e im pove\u0107ati \u017ee\u0111.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je ve\u0107e olak\u0161anje kad stignu do planinarskog doma. Svatko \u0107e popiti<strong> pivo da utoli \u017ee\u0111.<\/strong> Slijedi &#8211; \u0161to odabrati za ru\u010dak? Njihova je glad sada doista nepodno\u0161ljiva pa izbor pada na <strong>gove\u0111i gula\u0161 sa \u0161est knedli<\/strong>. Sumnjaju da im je to ba\u0161 najbolja ideja po ovoj vru\u0107ini, no njihova je \u017eelja ja\u010da. Znojni grabe \u017elicom svoj vru\u0107i gula\u0161 i popiju jo\u0161 jedno pivo da se ohlade. Pa, \u0161to je sljede\u0107e?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oboje su se prejeli, alkohol im se ugodno razlio po tijelu, noge su im ne\u0161to te\u017ee, a ni oni vi\u0161e ne \u017eele hodati. Stoga se odlu\u010duju vratiti u kamp i rano zavr\u0161iti s izletom. Umjesto mukotrpno zaslu\u017eenog pogleda, <strong>spavaju sat vremena u kabini i \u017eale \u0161to nisu stigli na odredi\u0161te.<\/strong> Sljede\u0107i put \u0107e se bolje pripremiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajmo sada kako je to trebalo izvesti da ne bismo zavr\u0161ili poput njih.<\/p>\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\/07\/iStock-663463326-1124x749.jpg\" alt=\"Kako se pravilno pripremiti za izlet?\" class=\"wp-image-282089\" style=\"width:843px;height:562px\" title=\"Kako se pravilno pripremiti za 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izgleda_ispravna_priprema_za_izlet\"><\/span>Kako izgleda ispravna priprema za izlet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161 par iz primjera, Danijel i Ivana ponovno su na cjelodnevnom izletu. Ovaj put ipak ne\u0107e podcijeniti ispravnu pripremu. Planiraju svoju rutu i <strong>ozna\u010davaju mjesta na kojima je dostupna hrana i pi\u0107e.<\/strong> Vide da \u0107e ve\u0107i dio puta i\u0107i uzbrdo, a na svoje prvo planinsko osvje\u017eenje nai\u0107i \u0107e nakon 12 km, \u0161to mo\u017ee potrajati i do \u010detiri sata na te\u0161kim terenima. Zato umjesto toga uzimaju<strong> dva ruksaka i svaki stavlja po dvije litre vode i jedno ohla\u0111eno <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\"pi\u0107e s kofeinom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0107e s kofeinom<\/a><\/span> u slu\u010daju da se osjete umornima.<\/strong> Prethodno su usput prou\u010dili jelovnike pojedinih mjesta za osvje\u017eenje u kojima se uglavnom kuhaju umaci i pr\u017eena hrana koja bi potom nepotrebno opteretila probavu. Stoga radije <strong>uz me\u0111uobroke uzimaju vlastiti ru\u010dak<\/strong> koji \u0107e ih ugodno zasititi i dati energiju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponovno odlaze na put u 9 sati ujutro, nakon doru\u010dka. Nakon dva sata rade pauzu kako bi se osvje\u017eili, <strong>jedu jabuku<\/strong> i sva\u010diji je ruksak lak\u0161i za litru vode. Sat kasnije sunce jako sija. Stoga sjedaju u hlad i zapo\u010dinju dvadesetominutnu pauzu za ru\u010dak. Pripremili su <strong>baget i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e <\/a>narezano na plo\u0161ke.<\/strong> Zatim nastavljaju dalje i za sat vremena su kod prve planinarske ku\u0107ice. Osvje\u017ee se <strong>kavom, hladnim sokom i podijele lagani kola\u010d od mrkve koji su kupili.<\/strong> Puni energije, kre\u0107u dalje. Prije toga, me\u0111utim, sjetit \u0107e se da kod sebe imaju boce za ukupno \u010detiri litre vode te \u0107e ih nadopuniti. Sat vremena nakon po\u010detka izleta po\u010dinju osje\u0107ati blagu glad. Dakle, svatko ima jedan <strong>proteinski keks,<\/strong> a Danijel pojede i malo <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a>. Nastavljaju dalje, sti\u017eu\u0107i do drugog vrha za dva sata. <strong>Vrijeme je za jo\u0161 jedan ve\u0107i zalogaj.<\/strong> U\u017eivat \u0107e u <strong>konzervi tune uz koju \u0107e pojesti i malo kruha.<\/strong> Dopunjavaju boce s vodom na mjestu za okrjepu i vra\u0107aju se natrag u kamp. Skratili su si putovanje pomo\u0107u \u017ei\u010dare kako su i isplaniorali te se za dva sata vra\u0107aju u kolibu, gdje ih \u010deka ve\u010dera. Kako bi proslavili to \u0161to su osvojili svoj cilj, svaki \u0107e nakon obilnog obroka popiti <strong>standardnu \u200b\u200b\u010da\u0161u vina.<\/strong> Padaju u san s osje\u0107ajem ugodnog umora i zadovoljstvom zbog svojih performansi tijekom dana.<\/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 priprema = temelj uspje\u0161nog izleta<\/h3>\n\n\n\n<p>Iz gornje tablice mo\u017eete indikativno zaklju\u010diti koliko energije se mo\u017ee sagorjeti u jednom izletu. Me\u0111utim, to ne zna\u010di da ju <strong>morate tijekom izleta odmah i nadopuniti<\/strong> kako ne biste zavr\u0161ili poput Danijela i Ivane s lo\u0161om pripremom. A ne mo\u017eete ni ra\u010dunati na jednodnevni izlet na kojem \u0107ete pojesti samo dvije jabuke. Vidjet \u0107ete da \u0107ete, kad opskrbite tijelo <strong>visokokvalitetnom energijom, biti bogato nagra\u0111eni.<\/strong> U\u017eivat \u0107ete u ugodnom putovanju i ne\u0107ete brinuti zbog gladi i umora. Kako bismo vam olak\u0161ali pripremu obroka, imamo nekoliko prakti\u010dnih savjeta koji \u0107e biti korisni i biciklistima i planinarima.<\/p>\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\/07\/iStock-1141153014-1124x749.jpg\" alt=\"Koju hranu i pi\u0107e ponijeti sa sobom dok vozite bicikl i planinarite?\" class=\"wp-image-282104\" style=\"width:843px;height:562px\" title=\"Koju hranu i pi\u0107e ponijeti sa sobom dok vozite bicikl i planinarite?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sto_piti_za_vrijeme_cjelodnevnog_izleta\"><\/span>1. \u0160to piti za vrijeme cjelodnevnog izleta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/Hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\" target=\"_blank\" aria-label=\"Dovoljna hidratacija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dovoljna hidratacija<\/a><\/strong><\/span> spada u jednu od osnovnih potreba bez kojih na\u0161e tijelo ne mo\u017ee pravilno funkcionirati. Da biste mu osigurali optimalnu koli\u010dinu teku\u0107ine, morate <strong>piti najmanje 30 &#8211; 45 ml po kg tjelesne te\u017eine svaki dan.<\/strong> U slu\u010daju da ste fizi\u010dki aktivni ili vam je jako vru\u0107e, potreba za teku\u0107inom jo\u0161 je ve\u0107a. Razmislite o tome i uvijek uza sebe imajte dovoljno teku\u0107ine. To ne mora biti samo voda. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapravo, gubite i<strong> va\u017ene elektrolite<\/strong> koji su uklju\u010deni u pravilno funkcioniranje razli\u010ditih procesa u tijelu. Me\u0111u najva\u017enijima su <strong>natrij, kalij, kalcij, kloridi i magnezij<\/strong>, od kojih svaki ima nezamjenjivu funkciju u tijelu. <strong>Naprimjer, kalij sudjeluje u hidrataciji tijela<\/strong> zajedno s natrijem. Kalcij utje\u010de na kontrakciju mi\u0161i\u0107a. Me\u0111utim, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\"magnezij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a><\/strong><\/span>&nbsp;tako\u0111er igra ulogu u sprje\u010davanju <strong>neugodnih gr\u010deva mi\u0161i\u0107a,<\/strong> a tako\u0111er doprinosi i <strong>smanjenju umora i iscrpljenosti.<\/strong> Zato je vrlo popularan me\u0111u planinarima, kao i biciklistima i drugim sporta\u0161ima.<span style=\"color: #ff6600\"> [3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Adekvatna pi\u0107a<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li><strong>voda<\/strong><\/li>\n\n\n\n<li><strong>voda pomije\u0161ana s napitkom <span style=\"color: #ff6600\"><a aria-label=\"napitkom ReHydrate (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">napitkom ReHydrate<\/a><\/span><\/strong> za nadopunu va\u017enih elektrolita (<span style=\"color: #ff6600\">tablete s elektrolitima<\/span> mogu vam pomo\u0107i u tome)<\/li>\n\n\n\n<li><strong>izotoni\u010dki RTD napitci<\/strong> (mogu imati ve\u0107i sadr\u017eaj energije)<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong>moxy napitci<\/strong> <\/span>koji sadr\u017ee <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofein<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a><\/li>\n\n\n\n<li><strong>MoiM\u00fcv Protein Milkshake<\/strong>, koji zasi\u0107uje i nadopunjuje potrebne bjelan\u010devine<\/li>\n\n\n\n<li><strong>voda s dodanim okusom <\/strong><a aria-label=\"Bolero  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/instant-napitak-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Bolero<\/span><\/strong> <\/a>(instant napitak bez \u0161e\u0107era i s minimalno kalorija)<\/li>\n\n\n\n<li><strong>doma\u0107i ledeni \u010daj<\/strong> -\u010daj pripremite kod ku\u0107e, aromatizirate ga prema potrebi, dodate kockice leda i ulite u termos bocu da napitak du\u017ee ostane hladan<\/li>\n\n\n\n<li><strong>za\u0161e\u0107erena pi\u0107a<\/strong> &#8211; ne morate brinuti o tome da \u0107ete tijekom du\u017eih putovanja popiti gazirano pi\u0107e puno \u0161e\u0107era ili sok kako biste nadoknadili potrebnu energiju u obliku \u0161e\u0107era<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasuprot tome, <strong>poku\u0161ajte izbjegavati alkohol<\/strong> koji \u0107e vjerojatnije dehidrirati tijelo. \u0160tovi\u0161e, mo\u017ee biti i <strong>opasno<\/strong> konzumirati ga prije vo\u017enje biciklom. Ako ga ve\u0107 morate piti, uzmite<strong> malu koli\u010dinu kao nagradu<\/strong> nakon planinarenja ili du\u017eeg bicikliranja. Ne biste trebali pretjerivati ni s <strong>kofeinom<\/strong>. Iako ovaj stimulans mo\u017ee djelovati u odgovaraju\u0107oj dozi, ve\u0107a je vjerojatnost da \u0107e biti \u0161tetan u slu\u010daju predoziranja. Pretpostavljam da nitko ne \u017eeli do\u017eivjeti<strong> lupanje srca, vrtoglavicu i druge negativne znakove prekomjernog unosa kofeina<\/strong> tijekom sportske aktivnosti. Preporu\u010duje se da dnevni unos ovog stimulansa ne prelazi 400 mg. <span style=\"color: #ff6600\">[5-7]<\/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 osigurati odgovaraju\u0107u hidrataciju?<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>Krenite s najmanje <strong>dvije litre<\/strong> teku\u0107ine po osobi.<\/li>\n\n\n\n<li>Unaprijed saznajte gdje mo\u017eete <strong>nadopuniti zalihe vode.<\/strong><\/li>\n\n\n\n<li>Ako ne znate kakve \u0107e kvalitete biti prirodni izvori, pripremite sa sobom tablete ili boce koje \u0107e vam <strong>pomo\u0107i o\u010distiti vodu.<\/strong><\/li>\n\n\n\n<li><strong>Raspodijelite unos teku\u0107ine<\/strong> na razdoblje do sljede\u0107e pauze.<\/li>\n<\/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\">Koji su simptomi dehidracije?<\/h3>\n\n\n\n<p>Ako tijekom tjelesne aktivnosti ne pijete dovoljno, mo\u017eda \u0107ete osjetiti poznate znakove dehidracije. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<p><strong>Oni uklju\u010duju, naprimjer:<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>smanjeni u\u010dinak performansi<\/li>\n\n\n\n<li>pove\u0107an umor<\/li>\n\n\n\n<li>lo\u0161u termoregulaciju<\/li>\n\n\n\n<li>glavobolju<\/li>\n\n\n\n<li>vrtoglavicu<\/li>\n\n\n\n<li>mrlje pred va\u0161im o\u010dima<\/li>\n<\/ul>\n\n\n\n<p>Postoji mnogo vi\u0161e ovih manifestacija. Ako makar malo po\u010dnete osje\u0107ati bilo koju od njih, <strong>napravite pauzu i poku\u0161ajte nadoknaditi izgubljenu teku\u0107inu.<\/strong> Ako ste podcijenili ukupni unos energije, popijte zasla\u0111eno pi\u0107e.<\/p>\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\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg\" alt=\"\u0160to jesti tijekom planinarenja ili vo\u017enje biciklom?\" class=\"wp-image-282121\" style=\"width:843px;height:562px\" title=\"\u0160to jesti tijekom planinarenja ili vo\u017enje biciklom?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kako_pripremiti_rucak_za_planinarenje_ili_bicikliranje\"><\/span>2. Kako pripremiti ru\u010dak za planinarenje ili bicikliranje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svakako <strong>ne biste trebali preskakati ve\u0107e obroke tijekom dana,<\/strong> poput ru\u010dka, \u010dak ni tijekom planinarenja tijekom dana ili biciklisti\u010dkih izleta. Kako ih, naravno, pripremate da biste dobili dovoljno energije i da ne po\u017eelite spavati nekoliko sati nakon jela?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poanta je u tome da jelo ne napravite tako da je prete\u0161ko. Stoga bi se ono trebalo sastojati od <strong>ugljikohidrata koji se lako apsorbiraju<\/strong> i koji slu\u017ee kao primarni izvor energije, te<strong> proteina<\/strong>. Oni \u0107e vas zasititi, potaknuti regeneraciju i pomo\u0107i u za\u0161titi mi\u0161i\u0107ne mase. Kako bi ru\u010dak bio jo\u0161 zasitniji, po potrebi mo\u017eete dodati i <strong>izvore masti.<\/strong> Tako\u0111er se sjetite da vani mo\u017ee biti jako toplo. U skladu s time prilagodite njegov sastav. Primjerice, izbjegavajte majonezu i sli\u010dne sastojke koji su skloni kvarenju.<\/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\">Ru\u010dak prikladan za planinarenje ili vo\u017enju biciklom<\/h3>\n\n\n\n<p><strong>Kruh i peciva<\/strong> &#8211; nama\u017eite ih sirnim namazom, na vrh stavite visokoprocentnu \u0161unku, sir ili povr\u0107e. Tako\u0111er mo\u017eete dodati jaja ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofu<\/a>. Ako \u017eelite svoj ru\u010dak u\u010diniti raznovrsnijim, izre\u017eite dodatno povr\u0107e u kutiju. U slu\u010daju da nemate prostora za pripremu sendvi\u010da, mo\u017eete se zadovoljiti roladom od integralnog bra\u0161na i limenkom <a aria-label=\"tunjevine  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">tunjevine<\/span> <\/a>ili <span style=\"color: #ff6600\"><a aria-label=\"sardina (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardina<\/a><\/span>, koje su tako\u0111er vrijedan izvor omega-3 masnih kiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Salata od tjestenine<\/strong> &#8211; kuhana <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenina <\/a>(mo\u017eete koristiti i <span style=\"color: #ff6600\"><a aria-label=\"mahunarke (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarke<\/a><\/span>) i pomije\u0161ajte s bilo kojim povr\u0107em te dodajte tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tunjevinu <\/a>iz konzerve ili gotovu <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinu<\/a>. Umjesto majoneze, napravite vlastiti preljev od balzami\u010dnog, jabu\u010dnog octa ili <span style=\"color: #ff6600\"><a aria-label=\"ulja (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulja<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kus-kus<\/strong> &#8211; kuhani kus-kus miks s povr\u0107em i izvorom proteina (meso, tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, \u0161uka), mo\u017eete dodati i sir. Umjesto <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kusa<\/a> mogu se koristiti i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>, bulgur, tarho\u00f1a ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoja<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proteinske pala\u010dinke<\/strong> &#8211; lako ih mo\u017eete napraviti od<span style=\"color: #ff6600\"> <a aria-label=\"pripremljene mje\u0161avine (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pripremljene mje\u0161avine<\/a><\/span> kod ku\u0107e. Mo\u017eete ih premazati d\u017eemom ili namazom od lje\u0161njaka.<strong> Na\u0161 savjet<\/strong>: <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr-2\/\" class=\"ek-link\">pala\u010dinke <\/a>mo\u017eete namazati neposredno prije nego \u0161to ih pojedete. Samo nabavite manje <span style=\"color: #ff6600\">pakiranje od 30 g namaza od lje\u0161njaka<\/span>, dovoljno za samo jedan ru\u010dak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilikom pripreme hrane razmislite <strong>bi li bila dobra i topla ili hladna.<\/strong> Uzimanje umaka od raj\u010dice s okruglicama mo\u017eda nije najbolja opcija. Istodobno, ako \u017eelite da va\u0161 pripremljeni ru\u010dak ostane \u0161to dulje takav kakav je, <strong>spremite ga u zamrziva\u010d sat vremena prije izlaska.<\/strong> Pazite da ne zaboravite hranu kod ku\u0107e. Ne \u017eelite do\u017eivjeti taj osje\u0107aj kad nakon mnogo kilometara kona\u010dno zastanete radi ru\u010dka i otkrijete da ste kutiju ostavili kod ku\u0107e u zamrziva\u010du. Ako idete na <strong>vi\u0161ednevno planinarenje<\/strong>, ne mo\u017eete ra\u010dunati da \u0107e tijesto od salate ili \u0161unke ostati toplo nekoliko dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako hodate deset sati dnevno nekoliko dana zaredom, <strong>sagorjet \u0107ete doista veliki broj kalorija koje trebate pravilno nadoknaditi.<\/strong> Kako? Osim zapakiranih keksa, plo\u010dica, jerkyja i konzerviranih proizvoda, mo\u017eete isprobati i <span style=\"color: #ff6600\"><a aria-label=\"gotova jela (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/gotovi-obroci\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gotova jela<\/a><\/span> koja je potrebno samo zagrijati uz pomo\u0107 vru\u0107e vode. Za nekoliko minuta mo\u017eete u\u017eivati u tjestenini s bolonjez umakom, pile\u0107em curryju ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/govedina-hr\/\" class=\"ek-link\">govedini <\/a>s maj\u010dinom du\u0161icom. Na ovaj na\u010din tijelo \u0107ete napuniti kvalitetnim hranjivim tvarima u optimalnom omjeru. Tako\u0111er si mo\u017eete uzeti all-in-one mje\u0161avinu <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">FueGain<\/span> <\/a>koja se sjajno probavlja te je adekvatna <strong>zamjena za jedan slo\u017eeni obrok.<\/strong><\/p>\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\/07\/iStock-1289015648-1124x749.jpg\" alt=\"\u0160to jesti za ru\u010dak na planinarenju ili tijekom biciklisti\u010dkih izleta?\" class=\"wp-image-282135\" style=\"width:843px;height:562px\" title=\"\u0160to jesti za ru\u010dak na planinarenju ili tijekom biciklisti\u010dkih izleta?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kako_odabrati_odgovarajuci_restoran\"><\/span>3. Kako odabrati odgovaraju\u0107i restoran?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ne \u017eelite nositi grickalice i ostale kutije na planinarenje ili vo\u017enju biciklom, naravno da mo\u017eete <strong>jesti i u restoranu.<\/strong> Kako bismo posjet u\u010dinili ugodnim zaustavljanjem radi nadopunjavanja zaliha, a ne potpunim zaustavljanjem do kraja, preporu\u010dujemo vam sljede\u0107e savjete.<\/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\">\n<li>Unaprijed saznajte koji su vam restorani ili <strong>grickalice na raspolaganju tijekom va\u0161eg putovanja.<\/strong><\/li>\n\n\n\n<li>Saznajte <strong>\u0161to nude<\/strong> i prema tome odaberite odgovaraju\u0107i objekt.<\/li>\n\n\n\n<li>Odaberite objekte koji <strong>ne nude samo te\u0161ke umake i pr\u017eenu hranu.<\/strong><\/li>\n\n\n\n<li>Poku\u0161ajte uvijek odabrati <strong>kvalitetan izvor proteina nadopunjen slo\u017eenim ugljikohidratima.<\/strong><\/li>\n\n\n\n<li><strong>Ne uskra\u0107ujte sebi hranu koju \u017eelite.<\/strong> Ako ste se tjedan dana veselili popeti se na planine i nagraditi okruglicama od borovnica sa <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eim sirom<\/a> i \u0161lagom na vrhu, bilo bi \u0161teta da si to uskratite. U njima mo\u017eete <strong>u\u017eivati bez gri\u017enje savjesti<\/strong> jer imate veliku potro\u0161nju energije. Me\u0111utim, razmislite o svakom obroku u kontekstu. Ako \u017eelite imati kalori\u010dniji obrok, ali znate da vas jo\u0161 \u010deka dug put, radije <strong>ga podijelite s prijateljem.<\/strong> Prvi zalogaji imaju isti okus kao i oni koje ne \u017eelite. Ako ne \u017eelite dijeliti svoju hranu i \u017eelite ve\u0107u porciju, bolje da si ju priu\u0161tite kada se vratite u kamp nakon \u0161to zavr\u0161ite s bilo kojom aktivno\u0161\u0107u.<\/li>\n<\/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=\"\" title=\"Koji su me\u0111uobroci prikladni za planinarenje?\"\/><\/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_odabrati_meduobroke_za_planinarenje_ili_voznju_biciklom\"><\/span>4. Kako odabrati me\u0111uobroke za planinarenje ili vo\u017enju biciklom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ru\u010dak nije jedini obrok o kojem biste trebali razmi\u0161ljati. <strong>Manji me\u0111uobroci<\/strong> jednako su va\u017eni kako bi vam pomogli u odr\u017eavanju energije tijekom aktivnosti. Ove lak\u0161e zalogaje ne morate pomno pripremati. Jednostavno ih bacite u ruksak i spremni ste za polazak. Velika prednost je \u0161to se lako<strong> konzumiraju tijekom hodanja,<\/strong> \u0161to zna\u010di da ne morate gubiti vrijeme. Za vo\u017enju biciklom ipak preporu\u010dujemo da se zbog sigurnosnih razloga zaustavite i u\u017eivate u zalogaju u miru.<\/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\">Prikladni me\u0111uobroci<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>svje\u017ee vo\u0107e &#8211; odaberite vo\u0107e koje se ne\u0107e deformirati (jabuka, kru\u0161ka ili bobi\u010dasto vo\u0107e u kutiji)<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"liofilizirano vo\u0107e (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">liofilizirano vo\u0107e<\/a><\/span><\/li>\n\n\n\n<li><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><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><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><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"proteinski keksi (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-kolacici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinski keksi<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"zobene plo\u010dice (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/energetske-i-zobene-plocice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zobene plo\u010dice<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"su\u0161eno meso (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suho-meso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161eno meso<\/a><\/span><\/li>\n\n\n\n<li>narezano povr\u0107e<\/li>\n\n\n\n<li>napitak od kefira<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\"ReCharge gel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ReCharge gel<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Milkshake<\/a><\/li>\n\n\n\n<li>uzorak maslaca od lje\u0161njaka<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A ako ste vrsni kuhar, mo\u017eete se nadahnuti na\u0161im <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" aria-label=\"fitness receptima (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness receptima<\/a> <\/span>i pripremiti vlastita<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinsko-pecivo-s-susenim-rajcicama-i-maslinama-kao-vecernji-obrok\/\" target=\"_blank\" aria-label=\"proteinska peciva (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinska peciva<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-keksi-od-kikirikija-s-niskim-udjelom-ugljikohidrata\/\" target=\"_blank\" aria-label=\"kekse s kikirikijem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kekse s kikirikijem<\/a><\/span>&nbsp;s malo ugljikohidrata.<\/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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego krenete na planinarenje ili vo\u017enju biciklom, uvijek imajte na umu da postoji <strong>velika zaliha energije<\/strong> koju je potrebno nadopuniti. Sigurno ne\u0107ete biti zadovoljni samo jabukom i limenkom piva za cijeli dan. Zato poku\u0161ajte odabrati <strong>visokokvalitetnu hranu<\/strong> koja \u0107e prvenstveno sadr\u017eavati <strong>izvor energije u obliku ugljikohidrata.<\/strong> Me\u0111utim, dodajte i<strong> visokokvalitetne proteine<\/strong> ili masti za dodatnu sitost. Nemojte se oslanjati samo na ono \u0161to je dostupno usput, u restoranima. Tako\u0111er pripremite <strong>svoje grickalice i pi\u0107a<\/strong> ovisno o udaljenosti koju \u017eelite posti\u0107i. Vidjet \u0107ete da \u0107e svako putovanje biti mnogo ugodnije bez gladi i umora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako me\u0111u prijateljima imate ljubitelja planinarenja ili biciklizma, svakako podijelite ovaj \u010dlanak s njima. I oni \u0107e cijeniti prakti\u010dne savjete o tome kako jesti na duljim izletima.<\/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>Odgovaraju\u0107a energija neophodna je za vrhunske performanse prilikom planinarenja i vo\u017enje bicikla. Savjetovat \u0107emo vas koje me\u0111uobroke uzeti sa sobom, \u0161to pojesti za ru\u010dak i popiti tijekom jednodnevnog izleta.<\/p>\n","protected":false},"author":100,"featured_media":282155,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7136,7292,7244,7016],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-290986","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-proteinske-plocice-hr","9":"tag-snacks-hr","10":"tag-ugljikohidrati-hr","11":"tag-voce-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>\u0160to jesti i piti za dovoljno energije tijekom planinarenja ili biciklizma? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to jesti i piti na jednodnevnom izletu? 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