{"id":300740,"date":"2021-01-20T14:39:00","date_gmt":"2021-01-20T13:39:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300740"},"modified":"2024-06-07T14:36:56","modified_gmt":"2024-06-07T12:36:56","slug":"kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/","title":{"rendered":"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?"},"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-kako-trenirati-da-koncno-pridobite-misice\/#Kako_pripraviti_nacrt_prehrane_za_rast_misic\" title=\"Kako pripraviti na\u010drt prehrane za rast mi\u0161ic?\">Kako pripraviti na\u010drt prehrane za rast mi\u0161ic?<\/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-kako-trenirati-da-koncno-pridobite-misice\/#Kaj_jesti_za_zdravo_pridobivanje_teze_in_misic\" title=\"Kaj jesti, za zdravo pridobivanje te\u017ee in mi\u0161ic?\">Kaj jesti, za zdravo pridobivanje te\u017ee in mi\u0161ic?<\/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-kako-trenirati-da-koncno-pridobite-misice\/#In_kaj_natancno_so_te_beljakovine_mascobe_in_ogljikovi_hidrati\" title=\"In kaj natan\u010dno so te beljakovine, ma\u0161\u010dobe in ogljikovi hidrati?\">In kaj natan\u010dno so te beljakovine, ma\u0161\u010dobe in ogljikovi hidrati?<\/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-kako-trenirati-da-koncno-pridobite-misice\/#3_prehranski_nasveti_za_rast_misic\" title=\"3 prehranski nasveti za rast mi\u0161ic\">3 prehranski nasveti za rast mi\u0161ic<\/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-kako-trenirati-da-koncno-pridobite-misice\/#Trening_moci_je_alfa_in_omega_uspesne_rasti_misic\" title=\"Trening mo\u010di je alfa in omega uspe\u0161ne rasti mi\u0161ic\">Trening mo\u010di je alfa in omega uspe\u0161ne rasti mi\u0161ic<\/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-kako-trenirati-da-koncno-pridobite-misice\/#6_trening_nasvetov_za_rast_misic\" title=\"6 trening nasvetov za rast mi\u0161ic\">6 trening nasvetov za rast mi\u0161ic<\/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-kako-trenirati-da-koncno-pridobite-misice\/#Dejavniki_ki_jih_je_treba_upostevati_za_rast_misic\" title=\"Dejavniki, ki jih je treba upo\u0161tevati za rast mi\u0161ic:\">Dejavniki, ki jih je treba upo\u0161tevati za rast mi\u0161ic:<\/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-kako-trenirati-da-koncno-pridobite-misice\/#Kaj_ste_se_iz_vsega_tega_naucili\" title=\"Kaj ste se iz vsega tega nau\u010dili?\">Kaj ste se iz vsega tega nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsak dan se v divjih vodah interneta, dru\u017ebenih omre\u017eij in pri ljubiteljih fitnesa po vsem svetu pogovarjajo o<strong>&nbsp;najbolj\u0161ih, naju\u010dinkovitej\u0161ih in najnovej\u0161ih metodah za naju\u010dinkovitej\u0161o rast mi\u0161ic.<\/strong>&nbsp;Trendi se ves \u010das spreminjajo, enkrat gre za trening v slogu samega Arnolda Schwarzeneggerja, drugi\u010d za vlogo Russella Crowa v Gladiatorju ali pa za mi\u0161i\u010dastega nordijskega boga groma Thorja, ki ga je odigral Chris Hemsworth v filmih Ma\u0161\u010devalci. Da bi bile stvari \u0161e huj\u0161e, se&nbsp;<strong>prehranjevalni miti in polresnice vedno znova vra\u010dajo v razli\u010dnih oblikah.<\/strong>&nbsp;Enkrat nam pravijo, da so ogljikovi hidrati na\u0161i prijatelji, tako da se lahko v hipu spremenijo v najve\u010dje kriminalce, ki so odgovorni za odve\u010dno ma\u0161\u010dobo pri ljudeh po vsem svetu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potem ni \u010dudno, da so ljudje pri vpra\u0161anjih glede prehrane in treningov popolnoma zmedeni. Hkrati je dovolj,&nbsp;<strong>da upo\u0161tevate nekaj preprostih pravil<\/strong>, ki veljajo za univerzalna kadar koli in ne le takrat, ko je v modi dieta brez glutena. \u010ce bi radi izvedeli ve\u010d o glutenu, preberite na\u0161 \u010dlanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/gluten-ali-je-res-skodljiv-za-vse-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gluten \u2013 ali je res \u0161kodljiv za vse nas?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_pripraviti_nacrt_prehrane_za_rast_misic\"><\/span>Kako pripraviti na\u010drt prehrane za rast mi\u0161ic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V zadnjih letih so najbolj priljubljeni videoposnetki o fitnesu na YouTubu vklju\u010devali vsebino, kjer \u0161portniki, zvezdniki, ljubitelji fitnesa in \u201cobi\u010dajni smrtniki\u201d ves dan snemajo svoje prehranske na\u010drte, tako imenovani \u201c<a href=\"https:\/\/www.youtube.com\/results?search_query=What+I+Eat+In+A+Day+\"><strong><em>What I Eat In A Day<\/em><\/strong><\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/www.youtube.com\/results?search_query=Full+Day+of+Eating\"><strong><em>Full Day of Eating<\/em><\/strong><\/a>\u201c. Navdih za nove recepte, obroke in hrano vsekakor ni slabo.&nbsp;<strong>A te\u017eava nastane, ko posku\u0161amo brezglavo kopirati te diete<\/strong>&nbsp;in upamo, da bomo dosegli isti cilj ali pa bomo videti kot na\u0161i najljub\u0161i idoli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potem so tu \u0161e razni&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=10+000+kcal+challenge\">10.000 kcal izzivi<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=5SvIUJVQ3dQ&amp;ab_channel=BuzzFeedMultiplayer\">originalna prehrana po Michael Phelpsu<\/a>&nbsp;in drugih svetovno znanih \u0161portnikih, ter \u0161tevilna&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bulking+diet\">navodila bodybuilderjev in fitnes \u0161portnikov<\/a>, v katerih nam sku\u0161ajo svetovati, kako pristopiti k dieti za pridobivanje mi\u0161ic.&nbsp;<strong>Nekateri so bolj\u0161i, drugi slab\u0161i.<\/strong>&nbsp;Po branju \u010dlanka bomo lahko vedeli, kaj naj nas navdihuje in kaj bi raje neopazno prepustili divjim vodam interneta.<\/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\/2020\/10\/YM_9632-_-OK-1124x749.jpg\" alt=\"Kaj jesti za rast mi\u0161ic?\" class=\"wp-image-188440\" style=\"width:843px;height:562px\" title=\"Kaj jesti za rast mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Prehrana za rast mi\u0161ic je namenjena pridobivanju ve\u010d energije iz kakovostne hrane in ne iz nezdrave hrane<\/h3>\n\n\n\n<p>Vse pizze, hamburgerji, Coca-Cola, sladkarije in druge \u201cdobrote\u201d v nekaterih zgoraj omenjenih videoposnetkih so lahko videti precej mamljivo. \u0160e posebej, ko na koncu video posnetka vidimo uspe\u0161ne \u0161portnike z razmeroma nizkim odstotkom telesne ma\u0161\u010dobe. Toda&nbsp;<strong>dolo\u010danje prehrane s podobnimi \u017eivili ni dobra ideja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te dobrote spadajo med&nbsp;<strong>visoko industrijsko predelana \u017eivila<\/strong>, ki obi\u010dajno&nbsp;<strong>vsebujejo veliko soli, sladkorja, ma\u0161\u010dob, predelanih ogljikovih hidratov in veliko kalorij v majhnih koli\u010dinah.<\/strong>&nbsp;Nasprotno,&nbsp;<strong>revne so z vitamini, minerali, vlakninami, kakovostnimi beljakovinami, hkrati pa imajo nizko sposobnost ob\u010dutka sitosti<\/strong>, zato se zlahka prenajedamo in prejmemo pretirano koli\u010dino odve\u010dne dodatne energije. V tak\u0161ni prehrani preprosto manjka veliko pomembnih hranil za optimalno delovanje telesa, kar lahko dolgoro\u010dno povzro\u010di nezadostno regeneracijo, po\u0161kodbe in pridobivanje nepotrebnih velikih koli\u010din ma\u0161\u010dobe.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda pa si lahko&nbsp;<strong>ob\u010dasno privo\u0161\u010dimo pizzo, hamburger, pivo ali kozarec vina<\/strong>, poleg tega pa nam lahko tako priljubljen \u201cpribolj\u0161ek\u201d, ki ga ne \u017eelimo izpustiti, pomaga ohranjati dolgoro\u010dno zdravo in uravnote\u017eeno prehrano.&nbsp;<strong>Mnogim je ta strategija \u017ee pomagala premagati pristop \u00bbvse\u00ab, oziroma \u00bbvse ali ni\u010d\u00ab,<\/strong>&nbsp;kjer so nekaj \u010dasa jedli le zdravo ali nezdravo. Upo\u0161tevamo lahko tudi pravilo, ki temelji na vnosu energije, ki prihaja iz 80% optimalno sestavljene prehrane in 20% iz na\u0161e \u201cgoljufive hrane\u201d. \u010ce \u017eelite izvedeti ve\u010d o problematiki \u201cgoljufanja obrokov\u201d, preberite \u010dlanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/cheat-obrok-kaj-je-in-kako-deluje-goljufanje-v-prehrani-sportnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cheat obrok \u2013 kaj je in kako deluje \u201cgoljufanje\u201d v prehrani \u0161portnikov<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_jesti_za_zdravo_pridobivanje_teze_in_misic\"><\/span>Kaj jesti, za zdravo pridobivanje te\u017ee in mi\u0161ic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u010d revolucionarnega, navsezadnje le&nbsp;<strong>hrana iz kakovostnih \u017eivil, ki si jo lahko predstavljamo u\u017eivati dlje \u010dasa,<\/strong>&nbsp;ne da bi ob tem \u201cstiskali usta\u201d od gnusa \u017ee ob sami misli na hrano.&nbsp;<strong>Prehrane nam ni treba takoj obrniti za 180 \u00b0<\/strong>&nbsp;in za\u010deti u\u017eivati hrano in obroke, ki nam sploh niso v\u0161e\u010d, samo zato, ker naj bi bili zdravi in \u200b\u200bkoristni. To samozanikanje bi trajalo samo le nekaj dni, nato pa bi se vsemu odrekli, \u010de\u0161 da je neprecenljivo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za za\u010detek je dobro, da preprosto pomislite, kako lahko izbolj\u0161ate prehrano<\/strong>&nbsp;in u\u017eivate bolj zdravo hrano. Kaj pa, \u010de bi poskusili tako?<\/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\">TRENUTNI STATUS<\/th><th class=\"has-text-align-center\" data-align=\"center\">MAJHNE IZBOLJ\u0160AVE<\/th><th class=\"has-text-align-center\" data-align=\"center\">VE\u010cJE IZBOLJ\u0160AVE<\/th><th class=\"has-text-align-center\" data-align=\"center\">CILJNE IZBOLJ\u0160AVE<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ocvrti zrezek s pomfrijem in majonezo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ocvrt zrezek z ameri\u0161kim krompirjem in ke\u010dapom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010dena pi\u0161\u010dan\u010dja prsa z ameri\u0161kim krompirjem in ke\u010dapom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010dena prsa z ameri\u0161kim krompirjem, zelenjavno solato in omako na osnovi gr\u0161kega jogurta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sladkan kapu\u010dino s kokosovim sirupom in pletenico iz pekanov<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kapu\u010dino s kokosovim sirupom polnozrnati muffin<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kapu\u010dino z 0% gr\u0161kim jogurtom,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muesli<\/a>&nbsp;in&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/cokolada\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokolado<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Dolga kava s kapljico polposnetega mleka po okusu in&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinske pala\u010dinke<\/a>&nbsp;z gr\u0161kim jogurtom, ko\u0161\u010dki sadja in&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitcheat \u010dokolado<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>S\u010dasoma bi se morali s pomo\u010djo teh majhnih in neopaznih prilagoditev, ki so za \u010dloveka veliko la\u017eje sprejemljive,&nbsp;<strong>pribli\u017eati modelu tako imenovane zdrave plo\u0161\u010de<\/strong>, ki je bolj funkcionalna alternativa prehranski piramidi. Zahvaljujo\u010d njej lahko zlahka vidimo, kako naj bo vsak na\u0161 obrok idealno sestavljen glede na razporeditev hranil.<\/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=\"1049\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/01\/visual_en-3-1124x1049.png\" alt=\"\" class=\"wp-image-211397\" style=\"width:843px;height:787px\" title=\"Kako pripraviti prehranski na\u010drt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-3-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-3-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-3-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/visual_en-3.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">image from food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Na kro\u017eniku je povsem preprosto, kaj pa razli\u010dni prigrizki?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce je le malo mogo\u010de in imamo \u010das za hrano, polo\u017eimo tudi prigrizek na kro\u017enik. Ogljikove hidrate bo predstavljala rezina r\u017eenega kruha, beljakovine na primer skyr,0% gr\u0161ki jogurt ali&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinske pala\u010dinke<\/a>&nbsp;s plastjo belega jogurta in kos najljub\u0161ega sadja ali me\u0161anice jagodi\u010dja.<\/li>\n\n\n\n<li>\u010ce to ni mogo\u010de, preprosto pripravimo prigrizek v obliki manj\u0161ega kosa polnozrnatega kruha, namazanega s kremnim sirom in z dvema rezinama \u0161unke, sirom edamec, trdo kuhanim jajcem in najljub\u0161o zelenjavo. Dajte ga v \u0161katlo, dodajte \u0161e en kos narezane zelenjave (koleraba, korenje, kumare \u2026) in ste ready. To ni nobena raketna znanost.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"In_kaj_natancno_so_te_beljakovine_mascobe_in_ogljikovi_hidrati\"><\/span>In kaj natan\u010dno so te beljakovine, ma\u0161\u010dobe in ogljikovi hidrati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Viri beljakovin:<\/strong> meso, ribe, morski sade\u017ei, mleko, mle\u010dni izdelki in siri, jajca, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ostale-zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a> (grah, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/red-kidney-beans-in-brine-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fi\u017eol<\/a>, vse vrste <a href=\"https:\/\/gymbeam.si\/testenine\/leca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u010de<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derika<\/a>, edamame), psevdo \u017eitarice (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ajda<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amarant<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161ki, semena,<\/a> zelenjavni nadomestki mesa, delikatesni kvas, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine na rastlinski osnovi<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a>.<\/li>\n\n\n\n<li><strong>Viri ma\u0161\u010dob:<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161ki in semena,<\/a>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a>, olive, avokado, maslo in drugi viri ma\u0161\u010dobe, ki so naravni del \u017eivalskih beljakovin.<\/li>\n\n\n\n<li><strong>Viri ogljikovih hidratov:<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnata \u017eita<\/a>&nbsp;(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsena ka\u0161a<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/moka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">moka<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017e<\/a>, testenine,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kruh-in-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kruh in pecivo<\/a>), psevdo \u017eitarice, krompir in sladki krompir,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ostale-zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>, sadje in zelenjava.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na dan bi morali zau\u017eiti najmanj&nbsp;<strong>400 gramov zelenjave in 200 gramov sadja<\/strong>, kar ustreza 4-5 oziroma 2-3 srednje velikim kosom.<\/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\/2020\/10\/ROKM5526-1124x749.jpg\" alt=\"Kaj so beljakovine, ma\u0161\u010dobe in ogljikovi hidrati?\" class=\"wp-image-188466\" style=\"width:843px;height:562px\" title=\"Kaj so beljakovine, ma\u0161\u010dobe in ogljikovi hidrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_prehranski_nasveti_za_rast_misic\"><\/span>3 prehranski nasveti za rast mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Porabite ve\u010d energije kot do sedaj, da bodo imele mi\u0161ice iz \u010desa rasti<\/h3>\n\n\n\n<p>Rekli smo \u017ee, da ni dobra ideja u\u017eivanje vsega kar pride v roke.&nbsp;<strong>Vnos energije bi morali pove\u010dati s kakovostno prehrano, za pribli\u017eno 10\u201320% nad vzdr\u017eevalnim vnosom,<\/strong>&nbsp;ko ohranjamo stabilno telesno te\u017eo. Glede kalorij bi bilo lepo dodati pribli\u017eno 250 kcal.&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Enkrat na 2 tedna pod enakimi pogoji upo\u0161tevamo in izmerimo osnovne obsege telesa<\/strong>, kot so obseg pasu, bokov, trebuha, prsnega ko\u0161a in druge, ki jih \u017eelimo spremljati. \u010ce se te\u017ea in centimetri niso premaknili navzgor, prehrani preprosto dodamo \u0161e 250 kcal na dan. Ko se te\u017ea ali centimetri pove\u010dujejo, smo uspe\u0161no dosegli kalori\u010dni prese\u017eek in tako za\u010deli pridobivati \u200b\u200bmi\u0161ice.&nbsp;<strong>Pomembno je, da prese\u017eek energije ni prevelik in da ne pridobimo po nepotrebnem velike koli\u010dine telesne ma\u0161\u010dobe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako enostavno dodati 250 kcal na dan?<\/h4>\n\n\n\n<p>Ko si ogledamo sliko zdrave plo\u0161\u010de, si lahko predstavljamo preprosto manipulacijo z njeno sestavo. S pove\u010danjem komponent ogljikovih hidratov s pribli\u017eno 200 gramov kuhanega&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ri\u017ea<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">testenin<\/a>, kuskusa in drugih \u017eit dobimo \u017eelenih 250 kcal dodatka. To lahko dose\u017eemo tudi na primer s 40 gramov priljubljenih&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ore\u0161\u010dkov<\/a>&nbsp;ali ve\u010djo \u010dajno \u017eli\u010dko&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">masla iz ore\u0161\u010dkov<\/a>. V primeru, da sprehrano ne moremo prejeti vnosa energije za rast mi\u0161ic, nam lahko pomaga&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/gainerji\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvaliteten gainer<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Zau\u017eijte dovolj beljakovin<\/h3>\n\n\n\n<p>V na\u0161em telesu se mi\u0161i\u010dne beljakovine razgrajujejo in se skoraj nenehno tvorijo.&nbsp;<strong>Da bi mi\u0161ice rasle in pove\u010dale svoj volumen, mora telo dnevno prejemati dovolj beljakovin<\/strong>, ki spodbujajo proizvodnjo mi\u0161i\u010dnih beljakovin (MPS \u2013 sinteza mi\u0161i\u010dnih beljakovin).&nbsp;<strong>Koliko je to beljakovin na dan?<\/strong>&nbsp;Za ve\u010dino \u0161portnikov, ki trenirajo za mo\u010d, ta koli\u010dina pade med&nbsp;<strong>1,4\u20132,0 g beljakovin na kilogram telesne te\u017ee.<\/strong>&nbsp;Pri \u0161portnikih, ki tehtajo 70 kilogramov, to predstavlja pribli\u017eno 98\u2013140 gramov beljakovin na dan. Bolj ko intenzivno in pogosto treniramo, ve\u010d beljakovin potrebujemo.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">In kako pogosto u\u017eivati beljakovine?<\/h4>\n\n\n\n<p>Glede na najve\u010djo mo\u017eno uporabo anaboli\u010dnih procesov je po mnenju Mednarodnega zdru\u017eenja za \u0161portno prehrano idealno&nbsp;<strong>jesti obrok, ki vsebuje pribli\u017eno 20\u201340 gramov kakovostnih beljakovin vsake 3-4 ure.<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sirotka<\/a>&nbsp;ali&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinske beljakovine<\/a>&nbsp;nam lahko pomagajo dose\u010di dnevni priporo\u010deni vnos beljakovin.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite raz\u0161iriti svojo ponudbo virov beljakovin, preberite na\u0161 \u010dlanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Vklju\u010dite prehranska dopolnila, ki vam bodo pomagala pridobiti mi\u0161ice<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Kakovostni<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gainerji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gainer<\/strong><\/a>&nbsp;<strong>ali<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nadomestki-obroka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nadomestek obroka<\/strong><\/a>&nbsp;<strong>nam lahko pomaga pove\u010dati energijski vnos<\/strong>, zlasti v primerih, ko ne moremo zau\u017eiti ciljne koli\u010dine energije v obliki trdne prehrane ali iz kakr\u0161nega koli razloga imamo raje teko\u010do prehrano, ki se hitreje absorbira.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sirotka<\/strong><\/a>&nbsp;<strong>ali<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinske beljakovine<\/strong><\/a>&nbsp;<strong>nam bodo pomagale dose\u010di priporo\u010deni dnevni vnos beljakovin<\/strong>&nbsp;in po treningu obrnile tehtnico med razgradnjo in izgradnjo mi\u0161i\u010dnih beljakovin, da bi jih ustvarili.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Micelarni kazein<\/strong><\/a>&nbsp;<strong>je primeren kot no\u010dna beljakovina<\/strong>&nbsp;za postopno in po\u010dasno oskrbo mi\u0161ic s hranili ali kadar smo dlje \u010dasa brez hrane.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\"Kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a><\/strong>&nbsp;je snov, ki jo naravno prejmemo s prehrano, na\u0161e telo pa si ga samo ustvari v ledvicah in jetrih iz aminokislin glicina, arginina in metionina.&nbsp;<strong>Dodatek kreatina lahko pove\u010da telesne rezerve za 20\u201340% in s tem zagotovi hitrej\u0161o energijo za eksplozivno zmogljivost in ve\u010djo mo\u010d,<\/strong>&nbsp;kar se lahko ka\u017ee v obliki u\u010dinkovitej\u0161ega treninga in mo\u010dnej\u0161e spodbude za trening.&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/multivitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Multivitaminska<\/strong><\/a>&nbsp;in&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/multimineral\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>multimineralna<\/strong><\/a>&nbsp;<strong>formula nam bo pomagala z dovolj vseh osnovnih mikrohranil<\/strong>, ki igrajo pomembno vlogo v skoraj vseh biolo\u0161kih procesih v na\u0161em telesu.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg\" alt=\"Prehranska dopolnila za rast mi\u0161ic\" class=\"wp-image-188479\" style=\"width:843px;height:563px\" title=\"Prehranska dopolnila za rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Trening_moci_je_alfa_in_omega_uspesne_rasti_misic\"><\/span>Trening mo\u010di je alfa in omega uspe\u0161ne rasti mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>S prehranskega vidika je pogoj za uspe\u0161no rast mi\u0161ic rahel prese\u017eek energije in zadosten vnos beljakovin in mikrohranil<\/strong>, da lahko telo deluje optimalno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najpomembnej\u0161i dra\u017eljaj za mi\u0161i\u010dno hipertrofijo je impulz za mi\u0161i\u010dne celice v obliki treninga mo\u010di ali drugega dovolj intenzivnega gibanja.<\/strong>&nbsp;Brez vadbe mi\u0161ice preprosto no\u010dejo rasti, kar je logi\u010dno. Tako kot v \u017eivljenju, \u010de ne poskusimo se ne bomo nikoli nau\u010dili tujega jezika.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010detku res ni pomembno, ali treniramo doma samo z lastno telesno te\u017eo ali na ulici, treniramo celotno telo v fitnesu, izvajamo \u0161pago, nem\u0161ki obse\u017eni trening ali Korte v fitnesu.<strong>&nbsp;Vse to so \u201czgolj\u201d orodja za trening mo\u010di, ki se jih je treba nau\u010diti uporabljati.<\/strong>&nbsp;Najpomembneje je, da je najpomembnej\u0161e ustvariti pogoje, da bodo treningi mo\u010di uspe\u0161ni in se bodo prenesli v rast mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"105718,105907,105964,107434,108277,111160\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_trening_nasvetov_za_rast_misic\"><\/span>6 trening nasvetov za rast mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Odlo\u010dite se in ustvarite na\u010drt treninga<\/h3>\n\n\n\n<p>Ko v enem letu redno izmenjujemo \u010dasovne intervale vsakodnevnega treninga, ki mu sledi ve\u010dmese\u010dni odmor, ne smemo biti potem presene\u010deni, \u010de ne vidimo nobenih rezultatov.&nbsp;<strong>Vse stvari preprosto potrebujejo svoj \u010das.<\/strong>&nbsp;Mi\u0161ice ne bodo \u010dude\u017eno zrasle po 3 treningih z bu\u010dkami in beljakovinami po treningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V resnici je treba razmisliti, koliko ur na teden smo sposobni nameniti treningu mo\u010di. In kar je najpomembneje,&nbsp;<strong>moramo biti trdno odlo\u010deni in se lotiti treninga<\/strong>. To bo pomembno za dolo\u010ditev na\u010drta treninga. Popolna regeneracija se pojavi v 24\u201372 urah po treningu. Zato je priporo\u010dljivo, da se to upo\u0161teva pri sestavljanju na\u010drta treninga.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ali imamo \u010das le dvakrat na teden?&nbsp;<\/strong>Potem izberemo trening celotnega telesa.<\/li>\n\n\n\n<li><strong>Ali imamo \u010das trikrat na teden?<\/strong>&nbsp;Potem imamo na izbiro trening celega telesa, \u201cZgornji \/ Spodnji (delitev telesa na zgornji in spodnji del)\u201d in klasi\u010dni del za 1 trening mi\u0161ic na teden.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako lahko storimo, \u010de \u017eelimo trenirati \u0161tirikrat na teden (\u201cZgornji \/ Spodnji\u201d del ali delitev treninga na raztezanje).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trening ve\u010dkrat na teden, je \u017ee razmeroma te\u017eka zadeva za ustrezno regeneracijo.<\/strong>&nbsp;Vendar to zahteva veliko izku\u0161enj in znanja o samemu sebi. \u010ce \u017eelite pomo\u010d pri sestavi na\u010drta za trening, preberite na\u0161 \u010dlanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako oblikovati kvaliteten na\u010drt treninga \u2013 nasveti, treningi, najpogostej\u0161e napake.<\/strong><\/a><\/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\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg\" alt=\"6 trening nasvetov za rast mi\u0161ic\" class=\"wp-image-188505\" style=\"width:843px;height:562px\" title=\"6 trening nasvetov za rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Nadgrajujte osnovne vaje, ustvarjajte in se nau\u010dite kup vaj<\/h3>\n\n\n\n<p><strong>Katere vaje so najbolj\u0161e? Tiste, pri katerih obvladate tehniko in ustrezajo va\u0161i biomehaniki gibanja.<\/strong>&nbsp;Menimo da, so&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>po\u010depi<\/strong><\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mrtvi dvigi<\/strong><\/a>&nbsp;<strong>in<\/strong><strong>vaje na klopi za dvigovanje ute\u017ei<\/strong>, sveta trojica za trening mo\u010di. S temi vajami bomo u\u010dinkovito trenirali skoraj celo telo in \u010de nam ustrezajo, v na\u010drtu treningov zagotovo ne smejo manjkati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Druga to\u010dka je razdelitev posameznih delov v vaje<\/strong>, ki nam ustrezajo, saj jih poznamo in jih lahko izvajamo s pravilno tehniko.&nbsp;<strong>Za za\u010detek bodo zadostovale vsaj 3 vaje za velik mi\u0161i\u010dni del in 2 vaji za manj\u0161i mi\u0161i\u010dni del.<\/strong>&nbsp;Nato vaje razdelimo v na\u010drt treninga glede na \u010dasovne zmo\u017enosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce nimamo izku\u0161enj z vadbo za mo\u010d, je vsekakor dober za\u010detek, da se obrnemo na trenerja ali vsaj prijatelja, ki \u017ee nekaj \u010dasa dviguje ute\u017ei in nas bo nau\u010dil pravilnih tehnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Za\u010dnite z osnovnim \u0161tevilom serij in ponovitvami z zadostno obremenitvijo<\/h3>\n\n\n\n<p>Zaradi \u010dasa, potrebnega za popolno regeneracijo, se zdi primerno<strong>&nbsp;izvajati en del mi\u0161ic pribli\u017eno dvakrat na teden.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rekli smo \u017ee, da bodo dovolj&nbsp;<strong>3 vaje za velik mi\u0161i\u010dni del in 2 vaji za manj\u0161e v 3-4 delovnih serijah.<\/strong>&nbsp;In koliko ponovitev je primerno izbrati za en trening? To je obseg&nbsp;<strong>40\u201360 ponovitev.&nbsp;<\/strong>Lahko se vrnemo od&nbsp;<strong>mo\u010dnej\u0161ih 4\u20136 ponovitev pri zapleteni vaji do \u201ebodybuildinga\u201c 8\u201312 ponovitev<\/strong>&nbsp;pri naslednji vaji v 3-4 delovnih serijah.<span style=\"color: #ff6600;\">&nbsp;[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V tem primeru je obremenitev idealno izbrana med 80\u201385% (1RM) za 4\u20136 ponovitev v seriji in 60\u201375% (1RM) za 8\u201312 ponovitev v seriji.<\/strong>&nbsp;1RM izra\u017ea najve\u010djo te\u017eo obremenitve, ki jo lahko dvignemo s pravilno tehniko. Ko izvedemo 12 ponovitev vaje in za\u010dutimo, da imamo nekaj ve\u010d v rezervi, je \u010das, da dodamo obremenitev in s tem dose\u017eemo optimalen rastni impulz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Na\u010drtujte, ob\u010dasno strate\u0161ko pove\u010dajte obremenitev in razbremenitev<\/h3>\n\n\n\n<p><strong>Bolj kot smo natrenirani, la\u017eje dvigujemo ute\u017ei.<\/strong>&nbsp;Zato je treba ta dejavnik upo\u0161tevati znotraj mezocikla (srednjero\u010dno \u010dasovno obdobje treninga) in narediti trening vsak teden nekoliko bolj zahteven, tako da se pove\u010da \u0161tevilo ponovitev ali dalj\u0161i \u010das pod napetostjo (TUT). Kot del na\u010drtovanja treninga bi morali&nbsp;<strong>pove\u010dati obremenitev v mezociklu, ki traja pribli\u017eno 4-8 tednov.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po tem mezociklu bi bil \u010das za tedensko fazo razbremenitve,<\/strong>&nbsp;ko zmanj\u0161amo intenzivnost treninga za pribli\u017eno polovico zaradi manj\u0161e obremenitve z ute\u017emi ali \u0161tevilom izvedenih serij. S tem bomo dosegli popolno manifestacijo prilagoditev treninga. Preprosto lahko zmanj\u0161amo obremenitev ute\u017ei ali \u0161tevilo izpiljenih serij.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po tej blokadi bomo znova preizkusili svoj 1RM<\/strong>&nbsp;in temu primerno na\u010drtovali \u0161e eno obremenitev. Mi\u0161ice prisilimo k rasti, tako da bo&nbsp;<strong>trening spo\u0161toval postopno preobremenitev<\/strong>, ko posamezne vadbene blokade postanejo vedno bolj zahtevne in mi\u0161ice dobijo mo\u010dnej\u0161i rastni impulz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In kak\u0161en naj bo premor med serijami?<\/strong>&nbsp;Pribli\u017eno&nbsp;<strong>3 minute med najte\u017ejimi serijami in 2 minuti med la\u017ejimi serijami<\/strong>&nbsp;za ustrezno obnovo energijskih virov za nadaljnje mi\u0161i\u010dno delo.&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg\" alt=\"Kolikokrat na teden trenirati za rast mi\u0161ic?\" class=\"wp-image-188518\" style=\"width:843px;height:563px\" title=\"Kolikokrat na teden trenirati za rast mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Bodite potrpe\u017eljivi in vztrajni<\/h3>\n\n\n\n<p><strong>Tudi Rim ni bil zgrajen v enem dnevu in tudi Michelangelo ni Davidovega kipa \u010dez no\u010d izrezljal,<\/strong>&nbsp;zato moramo sprejeti dejstvo, da vse potrebuje svoj \u010das.&nbsp;<strong>Zaupati je treba zastavljenemu procesu, spremljati napredek in pametno prilagoditi na\u010drt glede na rezultate srednjero\u010dnih ciljev.<\/strong>&nbsp;To pomeni, da lahko na\u010drt vadbe delno spremenimo po pribli\u017eno enem mesecu skrbnega in potrpe\u017eljivega dela. Seveda pa ne vklju\u010dujemo manipulacije z velikostjo obremenitve glede na cilj doseganja progresivne preobremenitve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Velika razlika je tudi v tem, v kak\u0161nem izhodi\u0161\u010dnem polo\u017eaju smo.&nbsp;<strong>Za\u010detnik zraste dobesedno iz samega pogleda na ute\u017e<\/strong>, napredni in izku\u0161eni mo\u010dni \u0161portnik pa je vesel vsakih 100 gramov nove mi\u0161i\u010dne mase.&nbsp;<strong>Vsak ima naravni potencial drugje.<\/strong>&nbsp;In to je treba spo\u0161tovati in razumeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, zakaj kljub trdemu delu ne vidite rezultatov, preberite \u010dlanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/ne-vidite-rezultatov-diete-in-trdega-dela-v-telovadnici-povedali-vam-bomo-kako-uspeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ne vidite rezultatov diete in trdega dela v telovadnici?&nbsp;<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/ne-vidite-rezultatov-diete-in-trdega-dela-v-telovadnici-povedali-vam-bomo-kako-uspeti\/\"><strong>Povedali vam bomo, kako uspeti!<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Ne podcenjujte spanca in zadostnega \u010dasa za regeneracijo<\/h3>\n\n\n\n<p><strong>Spanec je mo\u010dan \u010darovnik<\/strong>, katerega skrivnosti se nam postopoma razkrivajo, njegovo \u0161iroko delo pa nas \u0161e naprej presene\u010da.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Optimalen spanec<\/strong><\/a>&nbsp;<strong>je pomemben<\/strong>&nbsp;za ohranjanje dobre kognitivne funkcije, obvladovanje stresa, odpravljanje utrujenosti, zdravo raven testosterona in splo\u0161no ugodno hormonsko okolje za rast mi\u0161ic.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prekomerna obremenitev s treningom se obi\u010dajno tudi ne spremeni v bolj\u0161e rezultate. Ravno nasprotno.<\/strong>&nbsp;Spo\u0161tujmo proces treninga in trenirajmo dovolj trdo. Potem je \u010das za po\u010ditek in kakovostno regeneracijo, na primer v obliki masa\u017e, hladne terapije, savne in drugih tehnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d o prehrani v obdobju okoli treninga, preberite na\u0161 \u010dlanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kaj jesti pred in po treningu za kar najbolj\u0161e rezultate.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Dejavniki_ki_jih_je_treba_upostevati_za_rast_misic\"><\/span>Dejavniki, ki jih je treba upo\u0161tevati za rast mi\u0161ic:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Rahel prese\u017eek energije v prehrani,<\/strong>&nbsp;pribli\u017eno 10\u201320% poleg vnosa energije za vzdr\u017eevanje.<\/li>\n\n\n\n<li><strong>Dnevni vnos zadostne koli\u010dine beljakovin<\/strong>&nbsp;v \u0161irokem razponu od&nbsp;<strong>1,4\u20132 g na kg telesne te\u017ee.<\/strong><\/li>\n\n\n\n<li><strong>Kakovostni na\u010drt treninga, ki spo\u0161tuje na\u010delo postopne preobremenitve<\/strong>, ki ga lahko podpremo s pove\u010danjem obsega treninga, ve\u010djo intenzivnostjo treninga, skraj\u0161anjem intervala po\u010ditka med serijami ali upo\u010dasnitvijo tempa vadbe.<span style=\"color: #ff6600;\">&nbsp;[18]<\/span><\/li>\n\n\n\n<li><strong>Zadosten prostor za regeneracijo mi\u0161ic in \u017eiv\u010dnega sistema<\/strong>, ki ga iz\u010drpajo tudi zahtevni treningi.&nbsp;<span style=\"color: #ff6600;\">[19] [20]<\/span><\/li>\n\n\n\n<li><strong>Spite vsaj 7\u20139 ur na dan.<\/strong><\/li>\n<\/ol>\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\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg\" alt=\"Kaj vpliva na rast mi\u0161ic?\" class=\"wp-image-188531\" style=\"width:843px;height:562px\" title=\"Kaj vpliva na rast mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_ste_se_iz_vsega_tega_naucili\"><\/span>Kaj ste se iz vsega tega nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izpolnjevanje pogojev za rast mi\u0161ic ni tako zapleteno, kot se morda zdi, kajne? Ne potrebujemo bli\u017enjic, pospe\u0161evalnikov, revolucionarnih metod treninga ali \u010dude\u017enih tablet.&nbsp;<strong>Samo sledite nekaterim najpomembnej\u0161im spremenljivkam za rast mi\u0161ic, napredek in kar je najpomembneje bodite potrpe\u017eljivi in \u200b\u200bdosledni.<\/strong>&nbsp;Tudi \u010de ne \u017eelimo trenirati, nas bo le lep ob\u010dutek po treningu zaradi endorfinov potisnil v telovadnico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gradnja mi\u0161ic je stvar mesecev, let, v resnici pa je to lahko stvar celotne vadbene kariere.<\/strong>&nbsp;Je pa vse odvisno od na\u0161ih ambicij in ciljev. Za privla\u010dno mi\u0161i\u010dasto postavo je dovolj, da pribli\u017eno&nbsp;<strong>3-krat na teden dalj \u010dasa telovadimo, u\u017eivamo kakovostno uravnote\u017eeno prehrano z dovolj vseh hranil, dovolj spanja in brez nepotrebnega stresa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in je bil koristen za vas, bomo veseli, \u010de ga delite, tako da boste lahko drugim bralcem pomagali pri pripravi prehrane in treningu za rast mi\u0161ic.&nbsp;<strong>Kaj je vam pomagalo pri izgradnji mi\u0161i\u010dne mase?&nbsp;<\/strong>Delite z nami svoje nasvete in trike v komentarjih.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ne zapravljajte \u010dasa in preprosto dolo\u010dite na\u010drt prehrane in treninga za rast mi\u0161ic.<\/p>\n","protected":false},"author":65,"featured_media":188713,"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":[122],"tags":[6675,7359,7191,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-300740","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-prehrana-sl","10":"tag-rast-misicne-mase-sl","11":"tag-trening-sl","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 kako trenirati, da kon\u010dno pridobite mi\u0161ice? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pridobiti mi\u0161ice? Mi poznamo odgovor in vam bomo pomagali dolo\u010diti optimalno prehrano in na\u010drt treninga, ter vam povedali, katera prehranska dopolnila so dobra za vas.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako pridobiti mi\u0161ice? Mi poznamo odgovor in vam bomo pomagali dolo\u010diti optimalno prehrano in na\u010drt treninga, ter vam povedali, katera prehranska dopolnila so dobra za vas.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-20T13:39:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-07T12:36:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?\",\"datePublished\":\"2021-01-20T13:39:00+00:00\",\"dateModified\":\"2024-06-07T12:36:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\"},\"wordCount\":3362,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"keywords\":[\"jedilnik\",\"prehrana\",\"rast mi\u0161i\u010dne mase\",\"trening\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\",\"name\":\"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"datePublished\":\"2021-01-20T13:39:00+00:00\",\"dateModified\":\"2024-06-07T12:36:56+00:00\",\"description\":\"Kako pridobiti mi\u0161ice? Mi poznamo odgovor in vam bomo pomagali dolo\u010diti optimalno prehrano in na\u010drt treninga, ter vam povedali, katera prehranska dopolnila so dobra za vas.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\",\"name\":\"Ond\u0159ej Klein\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"caption\":\"Ond\u0159ej Klein\"},\"description\":\"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.\",\"sameAs\":[\"https:\/\/ondrej-klein.cz\/\",\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice? - GymBeam Blog","description":"Kako pridobiti mi\u0161ice? Mi poznamo odgovor in vam bomo pomagali dolo\u010diti optimalno prehrano in na\u010drt treninga, ter vam povedali, katera prehranska dopolnila so dobra za vas.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/","og_type":"article","og_title":"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice? - GymBeam Blog","og_description":"Kako pridobiti mi\u0161ice? Mi poznamo odgovor in vam bomo pomagali dolo\u010diti optimalno prehrano in na\u010drt treninga, ter vam povedali, katera prehranska dopolnila so dobra za vas.","og_url":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/","og_site_name":"GymBeam Blog","article_author":"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/","article_published_time":"2021-01-20T13:39:00+00:00","article_modified_time":"2024-06-07T12:36:56+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","type":"image\/jpeg"}],"author":"Ond\u0159ej Klein","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ond\u0159ej Klein","Estimated reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/"},"author":{"name":"Ond\u0159ej Klein","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5"},"headline":"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?","datePublished":"2021-01-20T13:39:00+00:00","dateModified":"2024-06-07T12:36:56+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/"},"wordCount":3362,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","keywords":["jedilnik","prehrana","rast mi\u0161i\u010dne mase","trening"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/","url":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/","name":"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","datePublished":"2021-01-20T13:39:00+00:00","dateModified":"2024-06-07T12:36:56+00:00","description":"Kako pridobiti mi\u0161ice? Mi poznamo odgovor in vam bomo pomagali dolo\u010diti optimalno prehrano in na\u010drt treninga, ter vam povedali, katera prehranska dopolnila so dobra za vas.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","width":1200,"height":628,"caption":"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5","name":"Ond\u0159ej Klein","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","caption":"Ond\u0159ej Klein"},"description":"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=300740"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300740\/revisions"}],"predecessor-version":[{"id":575350,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300740\/revisions\/575350"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/188713"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=300740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=300740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=300740"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=300740"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=300740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}