{"id":312334,"date":"2021-11-24T18:54:00","date_gmt":"2021-11-24T17:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312334"},"modified":"2022-03-22T13:58:56","modified_gmt":"2022-03-22T12:58:56","slug":"10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/","title":{"rendered":"10 nasvetov o prehrani in treningu za maksimalno rast mi\u0161ic"},"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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#1_Dobite_energijo_iz_zdrave_prehrane\" title=\"1. Dobite energijo iz zdrave prehrane\">1. Dobite energijo iz zdrave prehrane<\/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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#2_Optimizirajte_razporeditev_obrokov_cez_dan\" title=\"2. Optimizirajte razporeditev obrokov \u010dez dan\">2. Optimizirajte razporeditev obrokov \u010dez dan<\/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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#3_Poskrbite_da_zauzijete_dovolj_beljakovin\" title=\"3. Poskrbite, da zau\u017eijete dovolj beljakovin\">3. Poskrbite, da zau\u017eijete dovolj beljakovin<\/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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#4_Ne_pozabite_na_kakovostno_prehrano_pred_in_po_vadbi\" title=\"4. Ne pozabite na kakovostno prehrano pred in po vadbi\">4. Ne pozabite na kakovostno prehrano pred in po vadbi<\/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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#5_Uporabljajte_prehranska_dopolnila\" title=\"5. Uporabljajte prehranska dopolnila\">5. Uporabljajte prehranska dopolnila<\/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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#6_Drzite_se_svojega_nacrta_treninga\" title=\"6. Dr\u017eite se svojega na\u010drta treninga\">6. Dr\u017eite se svojega na\u010drta treninga<\/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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#7_V_svoji_vadbeni_rutini_uporabljajte_sestavljene_vaje\" title=\"7. V svoji vadbeni rutini uporabljajte sestavljene vaje\">7. V svoji vadbeni rutini uporabljajte sestavljene vaje<\/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\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#8_Izberite_pravo_intenzivnost_in_ponovitve_za_vase_vadbe\" title=\"8. Izberite pravo intenzivnost in ponovitve za va\u0161e vadbe\">8. Izberite pravo intenzivnost in ponovitve za va\u0161e vadbe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#9_Uporabite_nacelo_progresivne_preobremenitve\" title=\"9. Uporabite na\u010delo progresivne preobremenitve\">9. Uporabite na\u010delo progresivne preobremenitve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#10Ne_podcenjujte_regeneracijo\" title=\"10.Ne podcenjujte regeneracijo\">10.Ne podcenjujte regeneracijo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rast mi\u0161ic je proces, ki je obi\u010dajno tesno povezan s ciljem pridobitve sanjskega telesa. Gospodje sanjajo o mi\u0161i\u010dastem telesu, \u0161irokih ramenih in velikih bicepsih, medtem ko dame obi\u010dajno stremijo k bolj vitki in seksi postavi. Pridobitev mi\u0161i\u010dne mase je na\u010din, da dose\u017eejo bolj napeto in privla\u010dno telo, tudi za dame, ki zlahka ohranjajo svoj \u017eenski \u0161arm. Toda gradnja mi\u0161ic <strong>zahteva \u010das, potrpe\u017eljivost in dolgoro\u010dno doslednost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravilna <strong>prehrana mora iti z roko v roki s treningom in \u010dasom regeneracije<\/strong>. To so osnove, ki jih ni mogo\u010de zanikati. V dana\u0161njem \u010dlanku bomo razpravljali in predstavili nekaj dragocenih nasvetov za <strong>maksimalno rast mi\u0161ic<\/strong>, ki vam bodo pomagali dose\u010di svoje cilje v najkraj\u0161em mo\u017enem \u010dasu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dobite_energijo_iz_zdrave_prehrane\"><\/span>1. Dobite energijo iz zdrave prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dober trening je nekaj, kar zahteva dolo\u010deno koli\u010dino energije. Je zelo podoben avtomobilskemu motorju. Brez goriva se ne bo premaknil. Toda rezervoarja ne morete napolniti z zrakom. Podobno mora biti gorivo za va\u0161e telo <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">zdrava prehrana<\/span><\/a>, ki mu bo zagotovila dovolj energije, vitaminov, mineralov in drugih biolo\u0161ko aktivnih snovi, potrebnih za njegovo optimalno delovanje. Pri gradnji mi\u0161ic morate zato vedno paziti, da <strong>zau\u017eijete zadosten vnos vseh osnovnih makrohranil, torej beljakovin, ogljikovih hidratov in ma\u0161\u010dob.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg\" alt=\"Dobite energijo iz zdrave prehrane\" class=\"wp-image-307132\" title=\"Dobite energijo iz zdrave prehrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403.jpg 1350w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Specifi\u010dne koli\u010dine so odvisne od razli\u010dnih dejavnikov. Povpre\u010dne priporo\u010dene vrednosti za rast mi\u0161ic so <span style=\"color: #ff6600\">[2\u2013\u20605]:<\/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\"><li><strong>Beljakovine:<\/strong> 10\u2013\u206035 % celotnega energijskega vnosa (pribli\u017eno 1,4\u20132 g\/kg TM)<\/li><li><strong>Ogljikovi hidrati:<\/strong> 45\u2013\u206060 % celotnega energijskega vnosa (pribli\u017eno 4\u20137 g\/kg TM)<\/li><li><strong>Ma\u0161\u010dobe:<\/strong> 20\u2013\u206030 % celotnega energijskega vnosa (pribli\u017eno 0,5\u20131,5 g\/kg telesne mase)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preprosto povedano, za rast mi\u0161ic morate<strong> jesti ve\u010d<\/strong>. Natan\u010dneje, potrebujete pribli\u017eno <strong>10 do 20 %<\/strong> ve\u010d energije kot va\u0161a raven vzdr\u017eevanja kalorij, kar ohranja va\u0161o telesno te\u017eo v stabilnem stanju. \u010ce to prevedemo v kalorije, govorimo o pribli\u017eno 250 kcal. Ta vrednost je seveda odvisna od va\u0161ega telesa in povsem mo\u017eno je, da boste dejansko potrebovali ve\u010d kot to. Preverjanje je enostavno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprej morate<strong> izmeriti svojo telesno te\u017eo in dele telesa,<\/strong> ki jih \u017eelite nadzorovati (npr. obseg pasu, trebuha, bokov ali prsnega ko\u0161a). Dodajte 250 dodatnih kalorij svoji dnevni prehrani in ohranjajte ta vnos pribli\u017eno dva tedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po teh dveh tednih ponovite postopek merjenja. \u010ce se je va\u0161a te\u017ea kaj spremenila ali ste opazili spremembe na merjenih delih telesa, pomeni, da ste na pravi poti in s kalorijskim prese\u017ekom pridobivate \u017eeleno telesno maso.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primeru, da niste opazili nobenih sprememb, poskusite dodati dodatnih 250 kcal. Pomembno je, da <strong>pazite, da va\u0161 kalori\u010dni prese\u017eek ni previsok<\/strong>, saj bi lahko zaradi ma\u0161\u010dobe pridobili na te\u017ei. Kot v mnogih stvareh v \u017eivljenju se spla\u010da delati otro\u0161ke korake.<span style=\"color: #ff6600\"> [2, 21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izra\u010dun specifi\u010dnih vrednosti, ki ustrezajo va\u0161im ciljem, je enostaven z na\u0161im <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;spletnim kalkulatorjem vnosa energije in makrohranil.<\/a><\/strong> Rezultate pa je treba jemati bolj kot referen\u010dno \u010drto in ne kot nekaj, kar je vtisnjeno v kamen, saj morda ne odra\u017eajo resni\u010dnih potreb va\u0161ega telesa po energiji in makrohranilih z absolutno natan\u010dnostjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ustrezen vnos je <strong>odvisen od cele vrste podatkov in spremenljivk<\/strong>, ki jih je prakti\u010dno nemogo\u010de vgraditi v tak\u0161ne kalkulatorje. Vsako \u010dlove\u0161ko telo ima nekoliko druga\u010dno genetsko sestavo, hormonsko okolje, hitrost presnove itd. Klju\u010dno je, da se nau\u010dite <strong>poslu\u0161ati svoje telo<\/strong>. \u010ce boste to naredili optimalno, boste lahko pove\u010dali svojo zmogljivost med vsako telesno aktivnostjo in s\u010dasoma izbolj\u0161ali svojo postavo ter <strong>pridobili \u017eeleno mi\u0161i\u010dno maso<\/strong>. <span style=\"color: #ff6600\">[1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Optimizirajte_razporeditev_obrokov_cez_dan\"><\/span>2. Optimizirajte razporeditev obrokov \u010dez dan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite zgraditi nekaj mi\u0161ic, vendar je koli\u010dina hrane, ki jo zau\u017eijete, premajhna? To ni dobro. Za izpolnitev svojih ciljev boste zagotovo morali <strong>vnesti veliko ve\u010d energije<\/strong>, ki bi jo morali racionalno razporediti skozi ves dan. Sam znesek je nekaj, kar ste \u017ee ugotovili z na\u0161im spletnim kalkulatorjem. Toda kaj narediti s \u0161tevilko? Stvar je v tem, da ko ne jeste dovolj in prejemate premalo energije, <strong>va\u0161e telo proizvede manj novih mi\u0161i\u010dnih beljakovin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta proces lahko pride do to\u010dke, ko katabolni procesi (kratkoro\u010dna razgradnja beljakovin) prevladajo nad anabolnimi procesi (proizvodnjo novih mi\u0161i\u010dnih beljakovin). Proizvodnja in razgradnja mi\u0161i\u010dnih beljakovin je naravni cikel, katerega dolgoro\u010dni <strong>rezultat je bodisi pridobivanje, bodisi izguba mi\u0161i\u010dne mase<\/strong>. \u010ce \u017eelite zagotoviti, da anabolni procesi prevladajo nad katabolnimi, morate pove\u010dati vnos energije in beljakovin. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je na splo\u0161no priporo\u010dljivo <strong>jesti ve\u010d obrokov na dan, odvisno od va\u0161ih \u017eelja.<\/strong> Posebno priljubljen je prehranski na\u010drt, ki vklju\u010duje <strong>pet do \u0161est dobro uravnote\u017eenih obrokov na dan.<\/strong> Za rast mi\u0161ic je zato bolj primerno pove\u010dati pogostost svojih obrokov. U\u017eivanje 5 do 6 obrokov na dan vsake <strong>3 do 4 ure<\/strong> je lahko dobro izhodi\u0161\u010de za iskanje prave poti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa se dr\u017eite dolo\u010denega nizkofrekven\u010dnega na\u010drta prehranjevanja, kot je priljubljeni <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-prekinitveni-post\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<span style=\"font-weight: 400\">ob\u010dasni post<\/span><\/a>, poskrbite, da bo va\u0161 vnos kalorij zadosten. Skratka, \u0161e naprej poslu\u0161ajte svoje telo, preverite, ali vna\u0161ate dovolj kalorij in preverite, ali se po ve\u010djih obrokih ne po\u010dutite nepotrebno utrujeni. Ugotavljanje pogostosti obrokov je igra, ki jo boste morali igrati, dokler ne najdete optimalne re\u0161itve za svoje telo. <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    <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=\"4000,6404,59914,59932,60658\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Poskrbite_da_zauzijete_dovolj_beljakovin\"><\/span>3. Poskrbite, da zau\u017eijete dovolj beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dejstvo, da so <strong>beljakovine osnovni gradnik za rast in vzdr\u017eevanje va\u0161ih mi\u0161ic<\/strong>, je nekaj, kar \u017ee dovolj dobro poznate. Vnos beljakovin tudi spodbuja nadaljnjo sintezo mi\u0161i\u010dnih beljakovin, ki se naravno odvija v va\u0161em telesu. MPS (Muscle Protein Synthesis) je proces proizvodnje, obnove in rasti mi\u0161i\u010dnih beljakovin. Deluje v ciklih in se odziva na va\u0161 trening in prehrano. Da bo potekal \u010dim bolj nemoteno, je klju\u010dnega pomena, da je va\u0161 <strong>vnos beljakovin dovolj visok.<\/strong> Ustrezna koli\u010dina beljakovin je odvisna od \u0161tevilnih dejavnikov, kot so va\u0161a starost, telesna te\u017ea, cilji in intenzivnost va\u0161e telesne dejavnosti. <span style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za rast in ohranjanje mi\u0161i\u010dne mase morate vzdr\u017eevati pozitivno ravnovesje mi\u0161i\u010dnih beljakovin. Splo\u0161na priporo\u010dila za \u0161portnike za mo\u010d dolo\u010dajo, da je ustrezen vnos beljakovin pribli\u017eno <strong>1,4 &#8211; 2 grama beljakovin<\/strong> <strong>na kilogram telesne te\u017ee (TT).<\/strong> To bi moralo biti dovolj za vsakega fizi\u010dno aktivnega posameznika. Priporo\u010dilo se v\u010dasih raz\u0161iri na <strong>1,6 &#8211; 2,2 g\/kg telesne te\u017ee<\/strong>. \u0160tudije pogosto navajajo <strong>1,6 &#8211; 2,4 g\/kg telesne te\u017ee<\/strong> kot <strong>idealno obmo\u010dje za maksimalno podporo rasti mi\u0161ic.<\/strong> <span style=\"color: #ff6600\">[2] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolj\u0161e razumevanje bomo priporo\u010dila za vnos beljakovin prikazali v tabeli, kjer bo 1,6 &#8211; 2,4 g\/kg TT slu\u017eilo kot referenca za maksimalno podporo za pridobivanje mi\u0161ic.<\/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 is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Va\u0161a telesna te\u017ea<\/th><th class=\"has-text-align-center\" data-align=\"center\">Najni\u017eji vnos beljakovin (1.6 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Najvi\u0161ji vnos beljakovin (2.4 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">104 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">156 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">75 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">192 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">204 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">216 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">95 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">152 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ne_pozabite_na_kakovostno_prehrano_pred_in_po_vadbi\"><\/span>4. Ne pozabite na kakovostno prehrano pred in po vadbi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce se spomnite prvega namiga v tem \u010dlanku, ki omenja zadosten energijski vnos, je \u010das, da ga podrobneje opi\u0161emo. Posebej pomemben je pred in po vadbi. Va\u0161 obrok pred vadbo bo dolo\u010dil, <strong>ali boste imeli dovolj energije<\/strong>, da boste imeli najve\u010d koristi od vsakega posameznega treninga. <strong>Klju\u010dno vlogo igra tudi \u010das.<\/strong> \u010ce pred vadbo jeste prezgodaj, se lahko zgodi, da med samim treningom ne boste imeli dovolj energije. In obratno, \u010de jeste tik pred vadbo, ste preve\u010d siti in utrujeni, saj je va\u0161e telo zaposleno z vlaganjem energije v prebavo. Vsak od teh primerov lahko naredi va\u0161o vadbo manj zabavno in u\u010dinkovito.<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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg\" alt=\"Ne pozabite na kakovostno prehrano pred in po vadbi\" class=\"wp-image-307169\" title=\"Ne pozabite na kakovostno prehrano pred in po vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ve\u010dina ljudi najde idealen \u010das za <strong>ve\u010dji obrok, ki vsebuje vsa makrohranila, pribli\u017eno 2 do 3 ure pred vadbo.<\/strong> Potem si lahko privo\u0161\u010dite manj\u0161i prigrizek, ki napolni energijo in beljakovine tik pred vadbo. To je lahko <strong>banana<\/strong> ali <a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovinska plo\u0161\u010dica<\/strong><\/a> <strong>pribli\u017eno uro pred vadbo<\/strong>. Splo\u0161no pravilo je, da bli\u017eje ko jeste \u010dasu svojega treninga, la\u017eje mora biti prebavljiv obrok ali prigrizek. Zaradi udobja lahko pose\u017eete po teko\u010di hrani, ki je na splo\u0161no hitreje prebavljiva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za u\u010dinkovito in udobno oskrbo telesa z energijo lahko poskusite uporabiti instant me\u0161anico<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/fuecarb-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueCarb<\/strong><\/a>. Vsak posameznik pa je v tem pogledu precej druga\u010den in karkoli deluje za va\u0161e prijatelje, morda ne bo delovalo za vas. Veliko je odvisno od tega, kako hiter je va\u0161 metabolizem, kako veliki so va\u0161i obroki in vrsto telesne dejavnosti, ki jo boste izvajali. Zato je klju\u010dnega pomena, da poslu\u0161ate svoje telo in temu primerno razporedite obrok pred vadbo. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga pomembna stvar, ki si jo morate zapomniti je, da pazite, kaj in kako jeste po vadbi. Za rast mi\u0161ic morajo biti osnovna sestavina va\u0161ega obroka <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovine<\/strong><\/a>, <strong>ki bodo spro\u017eile proces regeneracije mi\u0161ic in popravile mi\u0161i\u010dno tkivo, po\u0161kodovano po vadbi<\/strong>. Po glavnem obroku, bogatem z beljakovinami, lahko zau\u017eijete eno ali dve banani ali kak\u0161en kompleksen hranilni napitek, kot je Fue Gain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako boste svoje telo napolnili z beljakovinami, ogljikovimi hidrati (potrebnimi za ponovno oskrbo mi\u0161ic z glikogenom) in drugimi mikrohranili. Ne pozabite na kompleksen in uravnote\u017een obrok glede na va\u0161 izra\u010dun optimalnega energijskega vnosa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce tak\u0161nega obroka nimate \u010dasa zau\u017eiti v 2 urah po vadbi<\/strong>, je priporo\u010dljivo uporabiti <a href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">micelarni kazein<\/a> in dodatek sirotkinih beljakovin v kombinaciji z napitkom po vadbi ali pa posezite po prej omenjenem <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"FueGainu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGainu<\/a><\/span><\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Uporabljajte_prehranska_dopolnila\"><\/span>5. Uporabljajte prehranska dopolnila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehranska dopolnila so eno klju\u010dnih orodij, ki vam bo pomagalo, da bodo va\u0161e vadbe \u0161e u\u010dinkovitej\u0161e. Spodaj bomo predstavili tri osnovne vrste dodatkov, ki so namenjeni pove\u010danju va\u0161ih prizadevanj pri izgradnji mi\u0161i\u010dne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Gainerji in me\u0161anice all in one<\/h3>\n\n\n\n<p>Za izgradnjo mi\u0161ic morate vnesti ve\u010d energije, kot jo bo va\u0161e telo porabilo (pribli\u017eno 10 do 20 % ve\u010d). Potreben prese\u017eek kalorij bo seveda pri\u0161el iz hrane, ki jo zau\u017eijete. Vendar to ni vedno tako enostavno, ne glede na to, kako mo\u010dno se trudite. Tistim, ki te\u017eko pridobimo celo en kilogram mi\u0161i\u010dne mase ni potrebno posebej poudarjati kak\u0161na borba je v\u010dasih to. Poleg tega vedno pridejo dnevi, ko preprosto nimate \u010dasa za bogato in hranljivo kosilo ali ve\u010derjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In potem pridejo dnevi, ko va\u0161a poraba energije postane tako visoka, da je preprosto ne uspete pokriti z obi\u010dajnimi obroki hrane. To vrzel je mogo\u010de premostiti z uporabo&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gainerji-in-ogljikovi-hidrati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainerja<\/a><\/strong>&nbsp;<strong>ali kakovostne<\/strong><strong style=\"text-align: inherit\">&nbsp;<a href=\"https:\/\/gymbeam.si\/all-in-one\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">all-in-one me\u0161anice<\/a><\/strong>, <strong>ki lahko pokrije prevelike energetske potrebe izredno napornega treninga.<\/strong> Ti izdelki so \u0161e <strong>posebej bogati z ogljikovimi hidrati<\/strong>, ki delujejo kot gorivo in vplivajo na delovanje inzulina, tako imenovanega anaboli\u010dnega hormona.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga klju\u010dna sestavina visokokakovostnega gainerja so obi\u010dajno <strong>beljakovine, ki so na splo\u0161no pomembne za rast in vzdr\u017eevanje mi\u0161i\u010dne mase.<\/strong> Gainer lahko vsebuje dodatne sestavine, kot so vitamini, encimi itd. <strong>Tipi\u010den odmerek gainerja je pribli\u017eno 500 kcal<\/strong> in ga lahko vedno prilagodite svojim potrebam. Skratka, uporaba gainerjev je preprost in priro\u010den na\u010din za dodajanje dodatnih kalorij in pomembnih hranil v va\u0161o prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Druga mo\u017enost je uporaba visokokakovostne me\u0161anice all in one,<\/strong> ali kompleksnega vira makro in mikrohranil. Gainerji in me\u0161anice all in one lahko uporabljate po vadbi, pa tudi kadarkoli \u010dez dan, \u010de preprosto nimate dovolj \u010dasa, da bi se usedli in zau\u017eili obrok. Vedno upo\u0161tevajte navodila in priporo\u010deno uporabo, ki se nahaja na embala\u017ei dolo\u010denega izdelka, ki ga uporabljate. <span style=\"color: #ff6600\">[13]<\/span> Ve\u010d o izbiri gainerja si preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-gainer-za-rast-misic\/\" target=\"_blank\" aria-label=\"Kako izbrati najbolj\u0161i gainer za rast mi\u0161ic? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati najbolj\u0161i gainer za rast mi\u0161ic?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Beljakovine v prahu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beljakovine u prahu<\/strong><\/a> <strong>so kralj dru\u017eine prehranskih dopolnil<\/strong> in verjetno ne potrebujejo obse\u017ene predstavitve. Prednostna naloga tega dodatka je zagotoviti va\u0161emu telesu <strong>hiter odmerek kakovostnih beljakovin, ki jih potrebujete za rast in vzdr\u017eevanje mi\u0161i\u010dne mase.<\/strong> Beljakovinski prah lahko uporabljate kadar koli ves dan, poleg osnovnega proteinskega napitka pa ga lahko uporabite pri peki v razli\u010dnih  <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes receptih<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1124x749.jpg\" alt=\"Beljakovine v prahu veljajo za kralja dru\u017eine prehranskih dopolnil\" class=\"wp-image-307183\" width=\"843\" height=\"562\" title=\"Beljakovine v prahu veljajo za kralja dru\u017eine prehranskih dopolnil\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Podobno kot pri gainerjih je glavna prednost izdelkov z beljakovinskimi dodatki ta, da omogo\u010dajo hitro in udobno zau\u017eitje ve\u010djih koli\u010din tega klju\u010dnega makrohranila. Trg je poln najrazli\u010dnej\u0161ih beljakovinskih dodatkov iz razli\u010dnih virov, ki se pona\u0161ajo z razli\u010dnimi lastnostmi. Na splo\u0161no <strong>en odmerek beljakovinskega pra\u0161ka vsebuje pribli\u017eno 20\u201327 g beljakovin<\/strong>. Beljakovinski dodatek lahko u\u017eivate kadarkoli v dnevu, ko morate svoje telo napolniti s kakovostnimi beljakovinami. \u010ce \u017eelite izbrati pravo vrsto prehranskega dopolnila zase, si oglejte na\u0161 \u010dlanek <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/katere-beljakovine-izbrati-sirotkin-koncentrat-izolat-ali-hidrolizat\/\" target=\"_blank\" aria-label=\"Kako izbrati pravi beljakovinski dodatek? Koncentrat sirotke, izolat ali hidrolizat? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati pravi beljakovinski dodatek? Koncentrat sirotke, izolat ali hidrolizat?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Kreatin<\/h3>\n\n\n\n<p>Drugo priljubljeno prehransko dopolnilo je <a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a>. Njegova glavna naloga je <strong>pomagati va\u0161im mi\u0161icam proizvajati energijo, ki je potrebna za zahteven trening,<\/strong> ne glede na to, ali gre za dvigovanje te\u017ekih ute\u017ei ali intenzivnih treningov. Na ta na\u010din prispeva k procesu izgradnje mi\u0161ic. Kreatin je na voljo v razli\u010dnih oblikah, ki se <strong>nekoliko razlikujejo po svojih sestavinah in topnosti.<\/strong> Najbolj intenzivno raziskana oblika je <strong><a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">monohidrat<\/a><\/strong>, <strong>ki velja tudi za naju\u010dinkovitej\u0161o.<\/strong> Priporo\u010deni vnos kreatina se giblje med <strong>3 in 5 grami na dan<\/strong>, dolgotrajno, brez potrebnih prekinitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce razmi\u0161ljate o uporabi kreatina v svoji prehrani, si oglejte na\u0161 \u010dlanek o tem, <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kreatin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izbrati najbolj\u0161i kretain?<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Drzite_se_svojega_nacrta_treninga\"><\/span>6. Dr\u017eite se svojega na\u010drta treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tu mnogi ljudje padejo v skrajnosti. So ljudje, ki obi\u0161\u010dejo fitnes le dvakrat na teden in pri\u010dakujejo, da bodo \u010dude\u017eno \u010dez no\u010d postali Thor in so ljudje, ki ure in ure pre\u017eivijo v fitnesu. Ni\u010d od tega ne bo delovalo za vas. \u0160tudije ka\u017eejo, da bi morali za <strong>optimalne rezultate trenirati 3 do 5-krat 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>Vedno na\u010drtujte svoje treninge, kot da so prednostna poslovna sre\u010danja. Seveda so va\u0161e \u010dasovne omejitve pomemben dejavnik in vadba &#8220;samo&#8221; trikrat na teden ne bo pokvarila va\u0161ih rezultatov. V idealnem primeru bi morali v eni sami vadbi <strong>zdru\u017eiti velike in majhne mi\u0161i\u010dne skupine<\/strong> in jih redno menjavati, pri \u010demer se vsaka mi\u0161i\u010dna skupina v povpre\u010dju izvaja vsake tri dni . \u010ce so va\u0161i treningi osredoto\u010deni na celotno telo, jih lahko izvajate na primer v ponedeljek, sredo in petek. V primeru, da svoje vadbe razdelite na dneve mi\u0161i\u010dnih skupin, vsak teden zamenjajte dva treninga za zgornji in enega za spodnji del telesa. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1124x750.jpg\" alt=\"Dr\u017eite se svojega na\u010drta treninga\" class=\"wp-image-307207\" width=\"843\" height=\"563\" title=\"Dr\u017eite se svojega na\u010drta treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ljudje smo si razli\u010dni in kak\u0161en bo va\u0161 na\u010drt treninga je konec koncev va\u0161a odlo\u010ditev. \u010ce \u017eelite izvedeti ve\u010d podrobnosti o tej temi, preberite \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_V_svoji_vadbeni_rutini_uporabljajte_sestavljene_vaje\"><\/span>7. V svoji vadbeni rutini uporabljajte sestavljene vaje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161 na\u010drt treninga mora vklju\u010devati sestavljene vaje, kot so <strong>po\u010depi, bench press ali mrtvi dvig,<\/strong> katerih pravilna izvedba vklju\u010duje<strong> delo ve\u010d sklepov hkrati.<\/strong> Po\u010depi na primer vklju\u010dujejo kolena, gle\u017enje in boke. Druge sestavljene vaje vklju\u010dujejo izpadni korak, dvigi, sklece ali dvigovanje na pru\u010dko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce v katero koli dolo\u010deno vadbo vklju\u010dite <strong>ve\u010d mi\u0161ic<\/strong>, lahko <strong>delate na vsaki mi\u0161i\u010dni skupini in izkoristite \u010das vadbe za rast funkcionalne mo\u010di in mi\u0161i\u010dne rasti.<\/strong> Tak\u0161en pristop je bolj kompleksen in posledi\u010dno u\u010dinkovitej\u0161i kot vztrajanje pri vadbah, ki ciljajo samo na izolirane mi\u0161i\u010dne skupine. V idealnem primeru bi morali te sestavljene vaje kombinirati s serijo izoliranih mi\u0161i\u010dnih vaj. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Izberite_pravo_intenzivnost_in_ponovitve_za_vase_vadbe\"><\/span>8. Izberite pravo intenzivnost in ponovitve za va\u0161e vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>RM (Repetition Maximum) ozna\u010duje <strong>maksimalno intenzivnost, s katero lahko izvajate dolo\u010deno vajo, hkrati pa ohranjate pravilno tehniko.<\/strong> Ko izvajate vadbo za mo\u010d, mora biti va\u0161 RM (maksimalna te\u017ea enoro\u010dne ute\u017ei ali dvoro\u010dne ute\u017ei) nekje med 60 in 85 %. Da bi zagotovili maksimalno mi\u0161i\u010dno hipertrofijo, je pomembno tudi, da nastavite pravilno \u0161tevilo ponovitev. Dobro izhodi\u0161\u010de je, da naredite <strong>4\u201312 ponovitev na niz s 60\u201385 % 1RM.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko veste, kak\u0161na je va\u0161a individualna vrednost 1RM, lahko izberete ustrezno intenzivnost, ki bo pove\u010dala u\u010dinkovitost vsake vadbe. Recimo, da je va\u0161 RM za bench press 100 kg. To pomeni, da bi morali delati z ute\u017emi med 60\u201385 kg in pove\u010dati \u0161tevilo ponovitev blizu neuspeha. Va\u0161o <strong>vrednost 1RM<\/strong> lahko preprosto dolo\u010dite tako, da <strong>preizkusite razli\u010dne ute\u017ei<\/strong> in ugotovite, ali ste sposobni izvajati vaje tehni\u010dno pravilno. V idealnem primeru lahko poskusite dolo\u010diti svoj RM v prisotnosti partnerja v fitnesu, ki vam lahko pomaga pri bolj objektivni presoji o tem, ali je va\u0161a tehnika pravilna na dolo\u010deni ravni te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako izra\u010dunati svoj pribli\u017een 1RM<\/h3>\n\n\n\n<p>Internet in literatura na to temo ponuja ve\u010d razli\u010dnih ena\u010db za izra\u010dun va\u0161ega pribli\u017enega 1RM. Tukaj je primer ene tak\u0161ne ena\u010dbe:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>te\u017ea x ponovitev x 0,0333 + te\u017ea = ocenjeno 1 RM<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pomeni, da \u010de na primer redno izvajate po\u010depe s 100 kg dvoro\u010dno ute\u017ejo in lahko dose\u017eete 10 ponovitev, bo va\u0161 izra\u010dun vrednosti 1RM videti takole <span style=\"color: #ff6600\">[16]:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>100 x 10 x 0.0333 + 100 = 133 kg<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To temo podrobneje raziskujemo v \u010dlanku<strong> <a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko ponovitev morate narediti, da shuj\u0161ate ali pridobite mi\u0161ice?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Uporabite_nacelo_progresivne_preobremenitve\"><\/span>9. Uporabite na\u010delo progresivne preobremenitve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po dolo\u010denem \u010dasu redne vadbe se bo va\u0161e telo <strong>postopoma prilagajalo obremenitvi<\/strong>, ki jo imate. \u010ce svoje rutine ne boste spremenili nekaj mesecev, lahko va\u0161 napredek stagnira. Temu se lahko izognete tako, da spremenite na\u010drt treninga in ustvarite mo\u010dnej\u0161i impulz za nadaljnjo rast mi\u0161ic. To se naredi z uporabo <a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u010dela progresivne preobremenitve<\/strong><\/a>, <strong>ki narekuje skraj\u0161anje \u010dasa po\u010ditka med serijami, ohranjanje mi\u0161ic dalj \u010dasa pod napetostjo (tj. pove\u010danje TUT = \u010das pod napetostjo) in pove\u010danje \u0161tevila ponovitev na niz.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praksi uporaba tega na\u010dela pomeni, da nenehno premikate svoje meje, tako da dodate eno ali dve <strong>dodatni ponovitvi<\/strong> v svoj niz ali <strong>dodate ve\u010d te\u017ee<\/strong> na enoro\u010dno ute\u017e ali dvoro\u010dno ute\u017e. Na\u010delo progresivne preobremenitve je bilo pod drobnogledom \u0161tevilnih \u0161tudij. Ena od teh, iz leta 2011, je v obdobju 12 tednov opazovala 83 udele\u017eencev, ko so izvajali vaje za mo\u010d rok. Rezultati so pokazali, da je <strong>uporaba na\u010dela progresivne preobremenitve z dodajanjem dodatne te\u017ee in ponovitev pripomogla k rasti mi\u0161ic in pove\u010danju mo\u010di bicepsa tako pri mo\u0161kih kot pri \u017eenskah.<\/strong> <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10Ne_podcenjujte_regeneracijo\"><\/span>10.Ne podcenjujte regeneracijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponavljajo\u010da se intenzivna telesna aktivnost vodi v <strong>iz\u010drpavanje mi\u0161i\u010dnega glikogena in razgradnjo mi\u0161i\u010dnega tkiva<\/strong>. Posledica tega je, da so va\u0161e mi\u0161ice po\u0161kodovane in jih je treba obnoviti, popraviti in narediti ve\u010dje in mo\u010dnej\u0161e. Tu nastopi \u010das regeneracije. Med tem procesom se <strong>iz\u010drpane mi\u0161ice ponovno obnovijo in po\u0161kodovana mi\u0161i\u010dna tkiva popravijo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub temu, da je precej podcenjena, je regeneracija enako pomembna kot trening in prehrana. Mi\u0161ice ne rastejo med vadbo, ampak kasneje, ko jih va\u0161e telo regenerira. Neupo\u0161tevanje regeneracije lahko privede do po\u0161kodb, hude mi\u0161i\u010dne vro\u010dine in drugih neprijetnih simptomov pretreniranosti. Bistveno pa je, da bo to <strong>upo\u010dasnilo va\u0161a prizadevanja za maksimalno pridobivanje mi\u0161ic.<\/strong> \u0160e posebej pomembno je, da spo\u0161tujete svoj na\u010drt vadbe in ne vadite ve\u010d, kot je v va\u0161em na\u010drtu. Poskrbite za kakovosten spanec, dober po\u010ditek in \u010dim manj stresa. <span style=\"color: #ff6600\">[18\u201319]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/image2-1124x750.jpg\" alt=\"Ne podcenjujte mi\u0161i\u010dne regeneracije\" class=\"wp-image-307246\" width=\"843\" height=\"563\" title=\"Ne podcenjujte mi\u0161i\u010dne regeneracije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2.jpg 1999w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>To temo podrobneje raziskujemo v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tehnike za regeneracijo, bole\u010dine v mi\u0161icah in utrujenost po treningu<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena izmed mnogih metod, ki lahko pove\u010da va\u0161o u\u010dinkovitost treninga in mi\u0161i\u010dno rast, je uporaba tako imenovane faze &#8216;razbremenitve&#8217; vadbe. Na\u010delo je, da za\u010dasno <strong>zmanj\u0161ate intenzivnost treninga na pribli\u017eno polovico obi\u010dajnega.<\/strong> Ta faza se lahko pojavi vsakih <strong>4 do 8 tednov<\/strong>. To lahko prispeva k prilagajanju, ki se ka\u017ee kot pove\u010danje mo\u010di in rast mi\u0161ic. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proces pridobivanja mi\u0161i\u010dne mase zahteva \u010das, tako kot vse drugo v \u017eivljenju, ki je vredno va\u0161ega truda. Ne pozabite <strong>biti potrpe\u017eljivi<\/strong> in <strong>spo\u0161tovati nekaj osnovnih u\u010dinkovitih na\u010del.<\/strong> Poskrbite, da boste imeli vedno <strong>dovolj energije<\/strong>, ki bo napajala va\u0161e telo, \u0161e posebej med vadbo. To je edini na\u010din za maksimiranje potenciala vsakega treninga. Ne pozabite na pomen<strong> zadostnega vnosa beljakovin, dosledne vadbe in omejitve potiskanja, progresivne preobremenitve ter dovolj \u010dasa in prostora za regeneracijo mi\u0161ic.<\/strong> Verjamemo, da so vas na\u0161i nasveti nau\u010dili nekaj novega in vam bodo pomagali premakniti svoja prizadevanja na naslednjo raven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako pristopate k izgradnji mi\u0161i\u010dne mase? Katere tehnike so se vam izkazale za najbolj\u0161e in katere bi priporo\u010dili drugim? \u010ce vam je bil ta \u010dlanek v\u0161e\u010d, bomo hvale\u017eni za vsako skupno rabo, tako da lahko ti nasveti za u\u010dinkovito pridobivanje mi\u0161ic dose\u017eejo tudi va\u0161e prijatelje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Kako hitro pridobiti mi\u0161ice? Oglejte si na\u0161e u\u010dinkovite nasvete, ki vam bodo pomagali pove\u010dati svoja prizadevanja za pridobitev mi\u0161i\u010daste postave.<\/p>\n","protected":false},"author":120,"featured_media":307275,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7359,7191,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312334","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","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>10 nasvetov o prehrani in treningu za maksimalno rast mi\u0161ic - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako hitro pridobiti mi\u0161ice? 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