{"id":342420,"date":"2022-03-04T14:51:38","date_gmt":"2022-03-04T13:51:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=342420"},"modified":"2024-06-20T15:22:41","modified_gmt":"2024-06-20T13:22:41","slug":"kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/","title":{"rendered":"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike"},"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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Zakaj_jesti_po_vadbi\" title=\"Zakaj jesti po vadbi?\">Zakaj jesti po vadbi?<\/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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Pri_cem_bodo_pomagali_obroki_po_vadbi_in_prehranska_dopolnila\" title=\"Pri \u010dem bodo pomagali obroki po vadbi in prehranska dopolnila?\">Pri \u010dem bodo pomagali obroki po vadbi in prehranska dopolnila?<\/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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Pomen_dopolnil_in_prehrane_po_treningu_za_sportnike_moci\" title=\"Pomen dopolnil in prehrane po treningu za \u0161portnike mo\u010di\">Pomen dopolnil in prehrane po treningu za \u0161portnike mo\u010di<\/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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Pomen_dopolnil_in_prehrane_po_treningu_za_vzdrzljivostne_sportnike\" title=\"Pomen dopolnil in prehrane po treningu za vzdr\u017eljivostne \u0161portnike\">Pomen dopolnil in prehrane po treningu za vzdr\u017eljivostne \u0161portnike<\/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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Katera_dopolnila_je_pomembno_jemati_po_vadbi\" title=\"Katera dopolnila je pomembno jemati po vadbi?\">Katera dopolnila je pomembno jemati po vadbi?<\/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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Kaj_mora_vsebovati_idealen_obrok_po_vadbi\" title=\"Kaj mora vsebovati idealen obrok po vadbi?\">Kaj mora vsebovati idealen obrok po vadbi?<\/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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Nasveti_za_najboljse_obroke_po_treningu_moci_in_vzdrzljivosti\" title=\"Nasveti za najbolj\u0161e obroke po treningu mo\u010di in vzdr\u017eljivosti\">Nasveti za najbolj\u0161e obroke po treningu mo\u010di in vzdr\u017eljivosti<\/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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kak\u0161en je va\u0161 prvi obrok po vrnitvi domov iz fitnesa ali teka? Morda boste najprej posegli po vsem kar vidite, ali pa boste morda to\u010dno vedeli, kaj va\u0161e telo potrebuje po vadbi, in temu prilagodili svoje obroke. \u010ce niste tako prepri\u010dani o svoji prehrani po vadbi in si prizadevate maksimalno spodbuditi hitrej\u0161e rezultate, morate malo ve\u010d pozornosti posvetiti primerni prehrani. <strong>To bo izbolj\u0161alo regeneracijo in pripravilo telo na naslednjo vadbo<\/strong>, kjer se boste nato \u0161e bolje odrezali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce telovadite in posku\u0161ate shuj\u0161ati, izbolj\u0161ati zmogljivost ali pridobiti mi\u0161i\u010dno maso, morate najprej paziti na svojo prehrano \u010dez dan. Tudi najbolj popoln obrok po vadbi vas ne bo re\u0161il, \u010de ne boste vztrajali z dieto do konca dneva. Samo z dobro na\u010drtovano prehrano boste dobili vse prednosti idealne izbire hrane in dopolnil po vadbi.<\/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\" id=\"proc-jist-po-cviceni\"><span class=\"ez-toc-section\" id=\"Zakaj_jesti_po_vadbi\"><\/span>Zakaj jesti po vadbi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rekreativec, ki hodi na tek trikrat na teden, in vzdr\u017eljivostni ali \u0161portnik za mo\u010d, ki se na tekmovanja pripravlja na primer v dveh fazah, se bosta svoje prehrane po treningu lotila druga\u010de. Pomembno je tudi omeniti, da imajo \u0161portniki razli\u010dne cilje. Nekateri vadijo za zabavo in dobro po\u010dutje, drugi posku\u0161ajo z vadbo shuj\u0161ati, tretji pa stremijo k \u010dim bolj\u0161i \u0161portni uspe\u0161nosti. <strong>Bolj kot je zahteven urnik treningov \u0161portnika, pomembnej\u0161a so dopolnila in obroki po treningu.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg\" alt=\"Zakaj jesti po vadbi?\" class=\"wp-image-339451\" style=\"width:843px;height:562px\" title=\"Zakaj jesti po vadbi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"s-cim-pomuze-potreninkove-jidlo-a-suplementace\"><span class=\"ez-toc-section\" id=\"Pri_cem_bodo_pomagali_obroki_po_vadbi_in_prehranska_dopolnila\"><\/span>Pri \u010dem bodo pomagali obroki po vadbi in prehranska dopolnila?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obrok po vadbi ni le nagrada za va\u0161 trud. Je na\u010din, kako hitro in u\u010dinkovito napolniti zaloge energije in hranil, ki jih telo potrebuje za pravilno regeneracijo.<\/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\" id=\"1-doplni-energii\">1. Telo napolni z energijo<\/h3>\n\n\n\n<p>Mi\u0161ice za svoje delovanje uporabljajo shranjen ogljikov hidrat <strong>glikogen<\/strong>, ki slu\u017ei kot vir energije. Ta se lahko med treningom precej hitro iz\u010drpa, \u0161e posebej pri zahtevnih in intenzivnih \u0161portnih aktivnostih. <strong>Hitri ogljikovi hidrati<\/strong> po vadbi, ki jim sledi kompleksen obrok za splo\u0161no regeneracijo telesa, bodo pripomogli k njegovi u\u010dinkoviti napolnitvi. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-ochrani-svaly\">2. \u0160\u010diti mi\u0161ice<\/h3>\n\n\n\n<p>Po vadbi prevlada razgradnja (katabolizem) mi\u0161i\u010dnega tkiva nad njegovo tvorbo (anabolizem). V telesu pride do razgradnje mi\u0161i\u010dnega tkiva za pridobivanje esencialnih aminokislin in regeneracijo preobremenjenih mi\u0161ic. To lahko prepre\u010dimo z vnosom <strong>visokokakovostnih in hitro prebavljivih beljakovin<\/strong>, ki so vir teh aminokislin. Te nato pomagajo obrniti tehtnico katabolizma in anabolizma v pravo smer. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-podpori-rust-svalu\">3. Spodbuja rast mi\u0161ic<\/h3>\n\n\n\n<p>Poleg za\u0161\u010dite mi\u0161ic so beljakovine bistvene tudi za rast mi\u0161ic. Zaradi ve\u010djega vnosa beljakovin po vadbi ima telo nenadoma dovolj gradnikov ne le za popravilo <strong>mi\u0161i\u010dnih vlaken, po\u0161kodovanih z vadbo<\/strong>, ampak tudi za njihov razvoj (hipertrofija in rast mo\u010di). <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-doplni-ztracenou-vodu-a-elektrolyty\">4. Dopolni izgubljeno teko\u010dino in elektrolite<\/h3>\n\n\n\n<p>Med napornimi vadbami potenje vodi do ve\u010djih izgub teko\u010din in mineralov, kot so&nbsp;<a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"magnezij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a>, natrij, kalij, kalcij ali klorid. Natrij in kalij sta dva glavna elektrolita, ki skrbita za <strong>optimalno hidracijo v telesu<\/strong>. Poleg tega so ti minerali <strong>pomembni za delovanje mi\u0161ic<\/strong>, zato je klju\u010dnega pomena, da vzdr\u017eujemo njihovo uravnote\u017eeno koli\u010dino v telesu. Tako boste s pitjem teko\u010din, ki vsebujejo te elektrolite, u\u010dinkovito podpirali pravilno hidracijo telesa. <span style=\"color: #ff6600\">[1\u20134]<\/span><\/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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"5464\" height=\"8192\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/image00038.jpeg\" alt=\"Prednosti obrokov po vadbi\" class=\"wp-image-339466\" title=\"Prednosti obrokov po vadbi\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"5-muze-snizit-bolestivost-svalu-po-treninku\">5. Zmanj\u0161a bole\u010dine v mi\u0161icah po vadbi<\/h3>\n\n\n\n<p>Bole\u010dina v mi\u0161icah po vadbi ali DOMS (Delayed Onset Muscle Soreness) je v glavnem posledica po\u0161kodbe mi\u0161i\u010dnih vlaken. Zahvaljujo\u010d hitremu vnosu beljakovin, vitaminov in drugih snovi boste <strong>podprli procese, ki so povezani s celjenjem mi\u0161i\u010dnega tkiva<\/strong> in splo\u0161nim okrevanjem. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-zvysena-ochrana-pred-zranenim-na-dalsim-treninku\">6. U\u010dinkovito \u0161\u010diti pred po\u0161kodbami pri naslednji vadbi<\/h3>\n\n\n\n<p>Zadostna koli\u010dina energije in hranilnih snovi je pomembna za pravilno delovanje mi\u0161ic in celotnega mi\u0161i\u010dno-skeletnega sistema. \u010ce imate dva treninga v enem dnevu, boste <strong>brez zadostne zaloge energije verjetno utrujeni ali iz\u010drpani, kar bo povzro\u010dilo ve\u010dje tveganje za po\u0161kodbe.<\/strong> <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zmanj\u0161ane zaloge mineralov in dehidracija lahko povzro\u010dita tudi mi\u0161i\u010dne kr\u010de ali te\u017eave pri osredoto\u010danju na zmogljivost, kar predstavlja tudi tveganje za po\u0161kodbe. Tudi tukaj lahko prehrana po vadbi pomaga in znatno zmanj\u0161a ali celo odpravi ta tveganja. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-podpora-imunitnich-funkci\">7. Podpira imunsko funkcijo<\/h3>\n\n\n\n<p>Po naporni vadbi lahko imuniteta oslabi, kar povzro\u010di ve\u010dje tveganje za bolezni. To \u0161e posebej velja po dolgotrajni vzdr\u017eljivostni vadbi, ki iz\u010drpava zaloge energije. <strong>Poleg energije, imunskemu sistemu morda primanjkuje tudi aminokislin<\/strong>, ki so pomembne za njegovo delovanje. Pravo\u010dasni vnos hitro prebavljivih ogljikovih hidratov in beljakovin po vadbi lahko to prepre\u010di. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Vse <strong>prednosti prehrane po vadbi ne vplivajo le na zmogljivost, ampak tudi na splo\u0161no zdravje<\/strong>. Bistvena je za profesionalne teka\u010de, kolesarje, bodybuilderje, dvigovalce ute\u017ei, fitnes navdu\u0161ence in druge aktivne posameznike, ki \u0161port obravnavajo kot del svojega \u017eivljenjskega sloga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekatere od teh prednosti bodo za vas pomembnej\u0161e od drugih. \u010ce izvajate trening za mo\u010d, boste bolj cenili u\u010dinek prehrane po vadbi za mi\u0161i\u010dno rast, kot pa na primer kolesarji ali teka\u010di. Po drugi strani pa je zanje pomembnej\u0161a u\u010dinkovita poraba energije in dolo\u010da njihovo atletsko uspe\u0161nost.<\/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\" id=\"vyznam-potreninkove-suplementace-a-stravy-pro-silove-sportovce\"><span class=\"ez-toc-section\" id=\"Pomen_dopolnil_in_prehrane_po_treningu_za_sportnike_moci\"><\/span>Pomen dopolnil in prehrane po treningu za \u0161portnike mo\u010di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce trenirate s svojo telesno te\u017eo, dumbelli ali kettlebelli, je va\u0161 cilj verjetno predvsem tonizirati svojo postavo, pove\u010dati mi\u0161ice in mo\u010d. Z dobro prilagojeno izbiro hrane in dopolnil po vadbi lahko u\u010dinkovito podprete te cilje. To je zato, ker se majhne mikro raztrganine v mi\u0161icah za\u010dnejo celiti (regenerirati) po kon\u010dani vadbi. Posledi\u010dno se mi\u0161ica krepi in raste. To pa ne gre brez zadostne koli\u010dine beljakovin, ki so vir najpomembnej\u0161ega gradbenega materiala za mi\u0161ice \u2013 aminokislin. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bilkoviny-po-treninku-ziskejte-vetsi-a-silnejsi-svaly\">Beljakovine po vadbi: Gradijo ve\u010dje in mo\u010dnej\u0161e mi\u0161ice<\/h3>\n\n\n\n<p>Za rast mi\u0161ic je bistvenega pomena u\u017eivanje <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)\">hrane, ki vsebuje beljakovine<\/a>, skozi cel dan. Le tako bo va\u0161e telo imelo ustrezne gradnike (aminokisline) za popravilo in izgradnjo mi\u0161i\u010dne mase. \u0160e en korak, ki ga lahko naredite, da bo ta proces \u0161e u\u010dinkovitej\u0161i, je u\u017eivanje beljakovin takoj po vadbi.<\/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 \u010dasu poteka intenzivna obnova mi\u0161ic (regeneracija in rast)<\/strong>. To je prilo\u017enost, ki jo lahko izkoristite s pravo\u010dasnim vnosom beljakovin za spodbujanje mi\u0161i\u010dne hipertrofije. Pove\u010dana proizvodnja mi\u0161i\u010dnih beljakovin v telesu se pojavi 24 &#8211; 48 ur po vadbi, kar lahko do neke mere razumemo kot legendarno anaboli\u010dno okno. To je idealen \u010das za napolnitev beljakovin in za\u010detek hitre regeneracije po\u0161kodovanih mi\u0161ic. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kolik-bilkovin-byste-meli-prijmout-pro-podporu-regenerace-a-rustu-svalu\">Koliko beljakovin bi morali zau\u017eiti za podporo pri regeneraciji in rasti mi\u0161ic?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Priporo\u010dljivo je, da v dveh urah po vadbi zau\u017eijete 20 &#8211; 40 g beljakovin<\/strong> ali 10 &#8211; 12 g esencialnih aminokislin (<a href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a>, BCAA).<\/li>\n\n\n\n<li>Beljakovinski napitek zagotavlja hitro dopolnitev beljakovin. Na primer, <strong><a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\"siro (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">siro<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tkine beljakovine<\/a><\/strong> z nekaj levcina ali &nbsp;<strong><a href=\"https:\/\/gymbeam.si\/bcaa-1500-lizin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong> so kot nala\u0161\u010d za najve\u010dji anaboli\u010dni potencial.<\/li>\n\n\n\n<li>\u010cez dan ve\u010dina \u0161portnikov za mo\u010d potrebuje le pribli\u017eno <strong>1,4-2 g beljakovin<\/strong> na kg telesne te\u017ee (TT). <span style=\"color: #ff6600\">[5, 7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj bo \u0161e podprlo rast mi\u0161ic, si oglejte na\u0161 \u010dlanek <strong><a class=\"u-url url\" title=\"Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" rel=\"bookmark\">Kaj jesti in kako trenirati, da kon\u010dno 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    <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=\"36235,46912,49771,53743,54178,74089\" ><\/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\" id=\"vyznam-potreninkove-suplementace-a-stravy-pro-vytrvalostni-sportovce\"><span class=\"ez-toc-section\" id=\"Pomen_dopolnil_in_prehrane_po_treningu_za_vzdrzljivostne_sportnike\"><\/span>Pomen dopolnil in prehrane po treningu za vzdr\u017eljivostne \u0161portnike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravo\u010dasen vnos hranil po vadbi bo pomagal tudi teka\u010dem, kolesarjem, plavalcem in drugim navdu\u0161encem nad aerobnimi \u0161porti. Tak\u0161ni \u0161portniki potrebujejo <strong>predvsem dovolj energije za obvladovanje dolgih in zahtevnih treningov.<\/strong> Medtem mi\u0161ice za svoje delovanje uporabljajo predvsem shranjeni ogljikov hidrat glikogen. Bolj kot je intenzivna obremenitev, hitreje telo iz\u010drpa glikogen, kar privede do zmanj\u0161anje zmogljivosti.<span style=\"color: #ff6600\"> [5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sacharidy-po-treninku-rychla-regenerace-glykogenu\">Ogljikovi hidrati po vadbi: Hitro obnavljanje glikogena<\/h3>\n\n\n\n<p>Ogljikovi hidrati pomagajo \u0161portnikom napolniti zaloge glikogena. Zato imajo vzdr\u017eljivostni \u0161portniki pogosto ve\u010dji vnos ogljikovih hidratov. Pove\u010dan vnos hitrih ogljikovih hidratov takoj po vadbi pomaga napolniti ta vir energije. To je zato, ker ima telo v <strong>dveh urah po vadbi idealne pogoje za proizvodnjo in shranjevanje glikogena<\/strong> v mi\u0161icah. Transporterji, ki to hranilo prena\u0161ajo do la\u010dnih mi\u0161ic, so v visoki pripravljenosti in samo \u010dakajo, da se njihov tovor dostavi na ciljno &#8220;mi\u0161i\u010dno postajo&#8221;. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hitro dopolnjevanje z ogljikovimi hidrati je \u0161e posebej pomembno za \u0161portnike mo\u010di ali vzdr\u017eljivostne \u0161portnike, ki<strong> trenirajo v dveh fazah<\/strong>. To jim bo pomagalo pospe\u0161iti regeneracijo in pridobiti energijo za naslednjo vadbo. Enako velja tudi za rekreativce, ki gredo zjutraj v fitnes, popoldne pa na tek.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"748\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-748x1124.jpeg\" alt=\"Dodatki po kardio vadbi\" class=\"wp-image-339642\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-748x1124.jpeg 748w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-1022x1536.jpeg 1022w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4.jpeg 1342w\" sizes=\"auto, (max-width: 748px) 100vw, 748px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"kolik-sacharidu-byste-meli-prijimat-pro-maximalizaci-glykogenovych-zasob\">Koliko ogljikovih hidratov bi morali zau\u017eiti, za pove\u010danje zalog glikogena?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce imate <strong>v roku \u0161tirih ur&nbsp;\u0161e en trening<\/strong> in \u017eelite \u010dim hitreje obnoviti zaloge glikogena, je priporo\u010dljivo vsako uro zau\u017eiti <strong>1,2 g ogljikovih hidratov<\/strong> na kg telesne te\u017ee (TT). Ali pa kombinacija <strong>0,8 g ogljikovih hidratov<\/strong> na kg telesne mase in<strong> 0,2 &#8211; 0,4 g beljakovin<\/strong> na kg telesne mase. Ogljikovim hidratom lahko dodate nekaj &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kofein-90-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofeina<\/strong><\/a><strong>(3\u20136 mg\/kg TH)<\/strong> za \u0161e u\u010dinkovitej\u0161e shranjevanje glikogena.\n<ul class=\"wp-block-list\">\n<li><strong>Za 65 kg \u017eensko bi to pomenilo 52 g ogljikovih hidratov in 13 g beljakovin vsako uro<\/strong>. To bi na primer dosegli z zau\u017eitjem 52 g maltodekstrina v kombinaciji z 18 g beljakovin sirotke.<\/li>\n\n\n\n<li><strong>Mo\u0161ki s te\u017eo 80 kg bi moral vsako uro zau\u017eiti 65 g ogljikovih hidratov in 16 g beljakovin<\/strong>, kar bi pomenilo, da bi po vadbi zau\u017eil napitek, ki vsebuje 65 g maltodekstrina in 25 g beljakovin.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Po treningu <\/strong>so idealni&nbsp;hitro prebavljivi ogljikovi hidrati v obliki <a href=\"https:\/\/gymbeam.si\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portnih gelov<\/a>, maltodekstrina, <a href=\"https:\/\/gymbeam.si\/dekstroza-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dekstroze<\/a> ali patentiranega ogljikovega hidrata <a href=\"https:\/\/gymbeam.si\/vitargo-energy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitargo.<\/a><\/li>\n\n\n\n<li><strong>Ohranite dnevni vnos ogljikovih hidratov 5-12 g na kg telesne te\u017ee.<\/strong> Zgornja meja vnosa je \u0161e posebej primerna v mezociklu dirk in te\u017ekih treningov. Za rekreativce tako visok vnos ogljikovih hidratov vsekakor ni nujen in je dovolj \u017ee, \u010de se dr\u017eijo ni\u017eje polovice priporo\u010denega vnosa . <span style=\"color: #ff6600\">[5]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-se-hodi-po-treninku\"><span class=\"ez-toc-section\" id=\"Katera_dopolnila_je_pomembno_jemati_po_vadbi\"><\/span>Katera dopolnila je pomembno jemati po vadbi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teko\u010da prehrana v obliki napitka po vadbi se hitro prebavi in ustreza ljudem, ki nimajo \u017eelje po zau\u017eitju druge oblike hrane po vadbi. Dopolnila po vadbi<strong> vam olaj\u0161ajo vnos ogljikovih hidratov in beljakovin<\/strong>. Pogosto so v obliki topnega prahu, ki ga samo zme\u0161ate z vodo v shakerju in popijete.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zahvaljujo\u010d dopolnilom potrebne hranilne snovi dose\u017eejo la\u010dne mi\u0161ice v kratkem \u010dasu<\/strong>, pri \u010demer se kaskada regeneracije za\u010dne zelo hitro. Ni vam treba nikamor hiteti in lahko jeste pozneje, ne da bi vas skrbelo, da boste izgubili te\u017eko prislu\u017een \u00bbdobi\u010dek\u00ab.<\/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>\u010ce veste, da boste kmalu po vadbi (v dveh urah) zau\u017eili konkreten obrok,  prehranska dopolnila niso nujna.<\/li>\n\n\n\n<li>Pri tekmovalcih ali strastnih hobi \u0161portnikih, ki stremijo k \u010dim bolj\u0161im rezultatom, pa bi priporo\u010dali uporabo dopolnil takoj po treningu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-zvolit-po-silovem-sportu\">Katera dopolnila izbrati po vadbi za mo\u010d?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lahko prebavljive beljakovine:<\/strong> <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" class=\"ek-link\">Sirotkine<\/a> ali <a aria-label=\"rostlinn\u00fd protein (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine<\/a>. Lahko jih obogatimo z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> za maksimalen anaboli\u010den u\u010dinek. To je \u0161e posebej koristno pri rastlinskih beljakovinah, ki obi\u010dajno vsebujejo manj esencialnih aminokislin.<\/li>\n\n\n\n<li><strong>Ogljikovi hidrati:<\/strong> lahko prebavljivi ogljikovi hidrati vklju\u010dujejo grozdni sladkor, fruktozo, dekstrozo, maltodekstrin, Vitargo.<\/li>\n\n\n\n<li><strong>Kompleksna teko\u010da prehrana:<\/strong> Gainer <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, ki vsebuje ogljikove hidrate, beljakovine, pa tudi vitamine, minerale in kreatin. Vse dobite v enem napitku. <span style=\"color: #ff6600\">[5\u20139]<\/span><\/li>\n<\/ul>\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\">\n<p>\u010ce se spra\u0161ujete, kateri drugi dodatki vam bodo pomagali kar najbolje izkoristiti va\u0161 trening si preberite na\u0161 \u010dlanek <strong><a class=\"u-url url\" title=\"Prehranska dopolnila za vadbo in kako jih izbrati\" href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/\" rel=\"bookmark\">Prehranska dopolnila za vadbo in kako jih izbrati.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1124x749.jpg\" alt=\"Beljakovine za rast mi\u0161ic\" class=\"wp-image-339510\" style=\"width:843px;height:562px\" title=\"Beljakovine za rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-zvolit-po-vytrvalostnim-sportu\">Katera prehranska dopolnila izbrati po vzdr\u017eljivostnih \u0161portih?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ogljikovi hidrati:<\/strong> vnos ogljikovih hidratov bo olaj\u0161al <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a>, patentiran ogljikov hidrat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitargo<\/a> ali kompleksno dopolnilo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fuecarb-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueCarb<\/a>, ki poleg ogljikovih hidratov vsebuje tudi minerale (elektrolite).<\/li>\n\n\n\n<li><strong>Lahko prebavljive beljakovine:<\/strong> Sirotkine ali <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">rastlinske beljakovine<\/a>, aminokisline v obliki napitka BCAA ali instantne me\u0161anice EAA.<\/li>\n\n\n\n<li><strong>Kompleksna teko\u010da dopolnila:<\/strong> <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">gainer<\/a>, ki vsebuje kombinacijo beljakovin in ogljikovih hidratov, je za to kot nala\u0161\u010d. <span class=\"tadv-color\" style=\"color:#ff6600\">[5\u20139]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o prehranskih dopolnilih za vzdr\u017eljivostne \u0161portnike izveste v na\u0161em \u010dlanku <strong><a class=\"u-url url\" title=\"11 najbolj\u0161ih dopolnil za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte\" href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" rel=\"bookmark\">11 najbolj\u0161ih dopolnil za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/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=\"wp-block-heading\" id=\"jake-dalsi-doplnky-po-treninku-mohou-sportovci-zaradit-pro-podporu-regenerace\">Katere druge dodatke po vadbi lahko \u0161portniki vklju\u010dijo za podporo pri okrevanju?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Elektroliti: <\/strong><\/a>Pomagajo dopolniti magnezij, natrij, kalij, klorid in druge minerale, ki jih telo izgubi z znojem in so pomembni za delovanje mi\u0161ic in splo\u0161no zdravje.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega 3:<\/strong><\/a> Pomaga zmanj\u0161ati vnetje in po\u0161kodbe mi\u0161ic po vadbi. Spodbuja regeneracijo.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin:<\/strong><\/a> V koli\u010dinah 3 &#8211; 5g bo u\u010dinkovito podpiral regeneracijo virov energije. <span style=\"color: #ff6600\">[8\u20139]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1124x750.jpeg\" alt=\"Hrana in dodatki po teku\" class=\"wp-image-339524\" style=\"width:843px;height:563px\" title=\"Hrana in dodatki po teku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-2048x1366.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-768x512.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"co-by-melo-obsahovat-idealni-potreninkove-jidlo\"><span class=\"ez-toc-section\" id=\"Kaj_mora_vsebovati_idealen_obrok_po_vadbi\"><\/span>Kaj mora vsebovati idealen obrok po vadbi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce vam je po vadbi uspelo zau\u017eiti teko\u010do hrano, vam ni treba hiteti z jedjo. Sicer pa je v redu, da zau\u017eijete obrok v dveh urah po vadbi. Ko ga pripravljate, upo\u0161tevajte, da mora <strong>vsebovati porcijo beljakovin, ogljikovih hidratov in manj\u0161o koli\u010dino ma\u0161\u010dob<\/strong>. \u010ce dodate \u0161e sadje in zelenjavo, boste pove\u010dali vsebnost vitaminov in mineralov.<\/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\" id=\"1-bilkoviny-po-treninku\">1. Beljakovine po vadbi<\/h3>\n\n\n\n<p>Pomagale bodo dopolniti aminokisline, ki jih bo telo nato uporabilo za <strong>popravilo in izgradnjo mi\u0161i\u010dne mase.<\/strong> Spodbujale bodo tudi ob\u010dutek sitosti, saj vas bo obrok nasitil za dlje \u010dasa. <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<ul class=\"wp-block-list\">\n<li><strong>Dobre beljakovine:<\/strong> pusto meso, ribe, tofu, tempeh, jajca, beljaki, merica beljakovin.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-sacharidy-po-treninku\">2. Ogljikovi hidrati po vadbi<\/h3>\n\n\n\n<p>Zahvaljujo\u010d <strong>ogljikovim hidratom dopolnite energijo v obliki glikogena.<\/strong> Idealni so kompleksni ogljikovi hidrati, ki se spro\u0161\u010dajo postopoma in vas ohranjajo site dlje \u010dasa. <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<ul class=\"wp-block-list\">\n<li><strong>Dobri ogljikovi hidrati:<\/strong> <a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" class=\"ek-link\">oves<\/a>, ri\u017e, <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, kus-kus, testenine, krompir, sladki krompir, bulgur, tortilja ali polnozrnati kruh.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ogljikove hidrate najdemo tudi v sadju in zelenjavi. Ti so vir hitrih sladkorjev (zlasti pri sadju), <strong>vlaknin, vitaminov in mineralov<\/strong>. Po vadbi boste dopolnili pomembna mikrohranila, ki prispevajo k ohranjanju imunske funkcije in nemotenemu delovanju celotnega telesa.<\/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>Za hitro dodajanje sladkorja v telo, vam bo po vadbi prav pri\u0161la banana, olupljeno jabolko, hru\u0161ka ali pomaran\u010da.<\/li>\n\n\n\n<li>Med zelenjavo so za bolj\u0161o absorpcijo primerne narezana solata, \u0161pina\u010da, olupljene kumare ali celo kuhano korenje, bu\u010dke, jaj\u010devci.<\/li>\n\n\n\n<li>Zau\u017eijte manj\u0161o porcijo te superhrane, ostalo pa prihranite za kasneje.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj vsebuje sadje in zelenjava in ali pri zamrzovanju izgubljata koristne snovi, preberite na\u0161 \u010dlanek <strong><a class=\"u-url url\" title=\"Ali sta sve\u017ee sadje in zelenjava bolj zdrava od zamrznjenega ali konzerviranega?\" href=\"https:\/\/gymbeam.si\/blog\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/\" rel=\"bookmark\">Ali sta sve\u017ee sadje in zelenjava bolj zdrava od zamrznjenega ali konzerviranega?<\/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=\"wp-block-heading\" id=\"3-tuky-po-treninku\">3. Ma\u0161\u010dobe po vadbi<\/h3>\n\n\n\n<p>Ma\u0161\u010dobe so na splo\u0161no pomembne za <strong>absorpcijo vitaminov, <\/strong>sodelujejo pa tudi pri ohranjanju hormonskega zdravja. Vendar bodite bolj previdni pri koli\u010dini ma\u0161\u010dobe, ki jo zau\u017eijete po vadbi. \u010ce jih prese\u017eete, bi lahko upo\u010dasnili prebavo drugih hranil, ki jih potrebujete, da \u010dim prej pridejo do mi\u0161ic. \u010ce pa ste \u017ee uspeli popiti svojo prehrano po vadbi, vam ni treba skrbeti toliko o koli\u010dini ma\u0161\u010dob.<\/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>Dobre ma\u0161\u010dobe:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maslo iz ore\u0161\u010dkov<\/a>, olivno olje, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olje v spreju<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a>, kokosovo olje. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Beljakovine in ogljikovi hidrati po vadbi\" class=\"wp-image-339568\" style=\"width:843px;height:562px\" title=\"Beljakovine in ogljikovi hidrati po vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"tipy-na-nejlepsi-jidla-po-silovem-a-vytrvalostnim-treninku\"><span class=\"ez-toc-section\" id=\"Nasveti_za_najboljse_obroke_po_treningu_moci_in_vzdrzljivosti\"><\/span>Nasveti za najbolj\u0161e obroke po treningu mo\u010di in vzdr\u017eljivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naslednji obroki so enostavni za pripravo in jih je mogo\u010de pripraviti, preden izgovorite besedo &#8220;okrevanje&#8221;. Lahko jih pripravite \u017ee prej in jih po vadbi samo pogrejete.<\/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\" id=\"1-kase-s-proteinem-a-orechovym-maslem\">1. Ka\u0161a z beljakovinami in maslom iz ore\u0161\u010dkov<\/h3>\n\n\n\n<p>Veliko ljudi obo\u017euje ovseno,&nbsp;<a href=\"https:\/\/gymbeam.si\/instant-ajdova-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017eevo<\/a> ali ajdovo ka\u0161o. Je enostavna za pripravo, lahko prebavljiva, in \u010de vme\u0161ate beljakovine, ko\u0161\u010dek va\u0161ega najljub\u0161ega sadja in \u017eli\u010dko ara\u0161idovega masla, dobite kompleksen obrok. Omenjena<strong> ri\u017eeva ka\u0161a je najhitreje prebavljiva<\/strong>, zato je lahko idealna za obrok po vadbi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"inspirovat-se-muzete-nasimi-recepty-na\"><strong>Inspiracija z na\u0161imi recepti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-beljakovinska-kasa-po-vadbi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ovseni kosmi\u010di z beljakovinami, ara\u0161idovim maslom in sadjem<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-rizeva-kasa-pred-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ri\u017eeva ka\u0161a, pripravljena v nekaj sekundah<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-vejce-s-pecivem-a-zeleninou\">2. Jajca s kruhom in zelenjavo<\/h3>\n\n\n\n<p>Jajca so priljubljena hrana z visoko vsebnostjo dragocenih hranil. Imajo pa ve\u010djo vsebnost ma\u0161\u010dobe v rumenjaku, zato je bolje kombinirati cela jajca z &nbsp;<a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljaki<\/a>. Pripravite jih kuhane ali ume\u0161ane. Poskusite omleto ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jajcni-muffini-s-skuto-sunko-in-paradiznikom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jaj\u010dne muffine<\/a>. Dodajte polnozrnati kruh kot vir ogljikovih hidratov in nekaj sve\u017ee zelenjave, da dobite dragocene vitamine in minerale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o jajcih, preberite na\u0161 \u010dlanek <strong><a class=\"u-url url\" title=\"10 odli\u010dnih razlogov za u\u017eivanje jajc\" href=\"https:\/\/gymbeam.si\/blog\/10-odlicnih-razlogov-za-uzivanje-jajc\/\" rel=\"bookmark\">10 odli\u010dnih razlogov za u\u017eivanje jajc<\/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=\"wp-block-heading\" id=\"3-jogurt-s-musli-nebo-granolou-a-ovocem\">3. Jogurt z muesli ali granolo in sadjem&nbsp;<\/h3>\n\n\n\n<p>Ni\u010d ni la\u017ejega kot vzeti iz hladilnika 0% navaden ali gr\u0161ki jogurt, mu dodati svojo najljub\u0161o&nbsp;<a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-s-cokolado-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolo<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muesli<\/a>&nbsp; in dodati narezano banano. V kratkem \u010dasu boste imeli okusen prigrizek, ki vas bo zagotovo nasitil. Jogurt se odli\u010dno ujema tudi z ovsom in nekaj ore\u0161\u010dki ter liofiliziranim sadjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite poskusiti nekaj novega in osve\u017eilnega, si oglejte na\u0161 recept <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zamrznjen-jogurt-s-sadjem-cokoladno-granolo-in-orescki\/\">Zamrznjen jogurt s sadjem, \u010dokoladno granolo in ore\u0161\u010dki<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg\" alt=\"Jogurt z granolo po vadbi\" class=\"wp-image-339627\" style=\"width:843px;height:562px\" title=\"Jogurt z granolo po vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-ovocne-smoothie-s-proteinem-jogurtem-nebo-tvarohem\">4. Sadni smoothie z beljakovinami, jogurtom ali skuto<\/h3>\n\n\n\n<p>Smoothie je idealna izbira, ko nimate \u010dasa za pripravo ve\u010djega obroka in potrebujete lahko prebavljiv vir hranil. A med pripravo pazite, da ne pozabite kaj dodati in ne  pretiravajte s koli\u010dino sadja.<\/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\" id=\"jak-si-pripravit-vyvazene-smoothie\">Kako pripraviti uravnote\u017een smoothie?<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Izberite teko\u010dino<\/strong> \u2013 navadno vodo, mleko, zelenjavni napitek (mandljevo, sojino, ri\u017eevo) ali <a href=\"https:\/\/gymbeam.si\/bio-kokosova-voda-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosovo vodo<\/a>.<\/li>\n\n\n\n<li><strong>Dodajte eno porcijo sadja<\/strong> &#8211; banane, kivi, hru\u0161ke, breskve, borovnice, maline.<\/li>\n\n\n\n<li><strong>Dodajte beljakovine<\/strong> &#8211; beljakovinski prah, jogurt z nizko vsebnostjo ma\u0161\u010dob ali sve\u017ei zrnati sir.<\/li>\n\n\n\n<li><strong>Izberite vir ma\u0161\u010dob<\/strong> \u2013 ara\u0161idovo maslo, mandljevo maslo, maslo iz <a href=\"https:\/\/gymbeam.si\/maslo-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskih ore\u0161\u010dkov<\/a> ali drugih ore\u0161\u010dkov.<\/li>\n\n\n\n<li><strong>Dodajte nekaj sladkosti<\/strong> \u2013 cimet, <a href=\"https:\/\/gymbeam.si\/bio-kakav-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakav<\/a>, nizkokalori\u010dni&nbsp;<a href=\"https:\/\/gymbeam.si\/sirup-brez-kalorij-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirup<\/a> ali drugo sladilo.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiracijo lahko najdete tudi v na\u0161em receptu: <strong><a class=\"u-url url\" title=\"Fitnes recept: Osve\u017eujo\u010d beljakovinski smoothie iz gozdnih sade\u017eev\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-osvezujoc-beljakovinski-smoothie-iz-gozdnih-sadezev\/\" rel=\"bookmark\">Osve\u017eujo\u010d beljakovinski smoothie iz gozdnih sade\u017eev<\/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=\"wp-block-heading\" id=\"5-proteinove-wafle-nebo-palacinky-s-ovocem\">5. Beljakovinski vaflji ali pala\u010dinke s sadjem<\/h3>\n\n\n\n<p>\u010ce ste ljubitelj sladke hrane, bodo <strong>beljakovinske<\/strong> <strong>pala\u010dinke ali vaflji<\/strong> zagotovo razveselili va\u0161e brbon\u010dice. In to poslastico lahko jeste kadarkoli, ne samo za zajtrk! Po vadbi lahko u\u017eivate v pala\u010dinkah, ki vam bodo pomagale dopolniti vse pomembne hranilne snovi. Za najhitrej\u0161o in najpreprostej\u0161o pripravo posezite po <a href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">me\u0161anici beljakovinskih vafljev in pala\u010dink<\/a>. Nato jih postrezite z jogurtom, \u017elico masla iz ore\u0161\u010dkov in sve\u017eim sadjem ali <a href=\"https:\/\/gymbeam.si\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">marmelado<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lahko poskusite:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3 class=\"entry-title p-name\"><a class=\"u-url url\" title=\"Fitnes recept: Okusne in puhaste pala\u010dinke na tri na\u010dine\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusne-in-puhaste-palacinke-na-tri-nacine\/\" rel=\"bookmark\">Okusne in puhaste pala\u010dinke na tri na\u010dine<\/a><\/h3><\/li>\n\n\n\n<li><h3 class=\"entry-title p-name\"><a class=\"u-url url\" title=\"Fitnes recept: Ovsene bananine pala\u010dinke\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-bananine-palacinke\/\" rel=\"bookmark\">Ovsene bananine pala\u010dinke<\/a><\/h3><\/li>\n\n\n\n<li><header class=\"entry-header\"> <a class=\"u-url url\" title=\"Fitnes Recept: Pala\u010dinke iz kefirja, polne beljakovin\" style=\"font-size: 1.75rem; background-color: rgba(33, 37, 41, 0.2);\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-palacinke-iz-kefirja-polne-beljakovin\/\" rel=\"bookmark\">Pala\u010dinke iz kefirja, polne beljakovin<\/a> <\/header> <div class=\"entry-meta d-flex\"><\/div><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-pecivo-s-kvalitni-sunkou-syrem-nebo-pomazankou\">6. Kruh s kakovostno \u0161unko, sirom ali namazom<\/h3>\n\n\n\n<p>Cenili boste narezan kruh ali \u017eemljo s sirom ali namazom, ko nimate \u010dasa za pripravo toplega obroka. Kakovostna \u0161unka, sir z nizko vsebnostjo ma\u0161\u010dob ali narezan tofu so idealni za kruh, idealno polnozrnat. Odli\u010dni so tudi <a class=\"u-url url\" title=\"Fitnes recept: Doma\u010di namazi na 3 na\u010dine\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-namazi-na-3-nacine\/\" rel=\"bookmark\">doma\u010di namazi <\/a>s &nbsp;<a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tunino<\/a>, <a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardelami<\/a> ali jajci. Pazite le, koliko ma\u0161\u010dobe dodate namazom.<\/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=\"708\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg\" alt=\"Kaj jesti po vadbi?\" class=\"wp-image-339606\" style=\"width:843px;height:531px\" title=\"Kaj jesti po vadbi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-400x252.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1536x967.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-2048x1290.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"7-libove-maso-nebo-ryby-s-prilohou-a-zeleninou\">7. Pusto meso ali ribe s prilogami in zelenjavo<\/h3>\n\n\n\n<p><strong>Ni vam treba pre\u017eiveti ure in ure v kuhinji,<\/strong> \u010de \u017eelite po vadbi topel obrok. Ribje ali pi\u0161\u010dan\u010dje jedi, vklju\u010dno s prilogami in zelenjavo, lahko pripravite v tridesetih minutah. \u010ce po vadbi ne morete kuhati, hrano pripravite vnaprej in jo nato preprosto pogrejte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po vadbi si lahko pote\u0161ite lakoto z:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><header class=\"entry-header\"> <a class=\"u-url url\" title=\"Fitnes recept: So\u010dne pi\u0161\u010dan\u010dje prsi v pomaran\u010dni omaki\" style=\"font-size: 1.75rem; background-color: rgba(33, 37, 41, 0.2);\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socne-piscancje-prsi-v-pomarancni-omaki\/\" rel=\"bookmark\">So\u010dne pi\u0161\u010dan\u010dje prsi v pomaran\u010dni omaki<\/a> <\/header> <div class=\"entry-meta d-flex\"><\/div><\/li>\n\n\n\n<li><h3 class=\"entry-title p-name\"><a class=\"u-url url\" title=\"Fitnes recept: Pra\u017een pi\u0161\u010danec Caprese\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-prazen-piscanec-caprese\/\" rel=\"bookmark\">Pra\u017een pi\u0161\u010danec Caprese<\/a><\/h3><\/li>\n\n\n\n<li><h3 class=\"entry-title p-name\"><a class=\"u-url url\" title=\"Fitnes recept: Kremaste testenine tagliatelle z lososom in rikoto\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremaste-testenine-tagliatelle-z-lososom-in-rikoto\/\" rel=\"bookmark\">Kremaste testenine tagliatelle z lososom in rikoto<\/a><\/h3><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-rostlinne-alternativy-masa-s-prilohou-a-zeleninou\">8. Rastlinske mesne alternative s prilogami in zelenjavo<\/h3>\n\n\n\n<p>Te obroke boste cenili, ne glede na to, ali ste ljubitelj rastlinske prehrane ali bi radi <strong>popestrili svojo prehrano<\/strong>. Poskusite lahko &nbsp;<a href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>. Prednost je, da vam ni treba kuhati tofuja ali tempeha. Sta pa navadno bolj okusna pope\u010dena v ponvi z za\u010dimbami in zelenjavo. Dobra izbira so tudi kvinoja, ri\u017e, testenine ali njoki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preizkusite na\u0161e recepte in se prepri\u010dajte, da imata tofu ali tempeh res odli\u010den okus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poskusite na primer z :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3 class=\"entry-title p-name\"><a class=\"u-url url\" title=\"Fitnes recept: bu\u010dni curry z ocvrtim tofujem in jasminovim ri\u017eem\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bucni-curry-z-ocvrtim-tofujem-in-jasminovim-rizem\/\" rel=\"bookmark\">Bu\u010dni curry z ocvrtim tofujem in jasminovim ri\u017eem<\/a><\/h3><\/li>\n\n\n\n<li><header class=\"entry-header\"> <a class=\"ek-link u-url url\" title=\"Fitnes recept: Pad Thai rezanci s tempehom in sve\u017eo zelenjavo\" style=\"font-size: 1.75rem; background-color: rgba(33, 37, 41, 0.2);\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pad-thai-rezanci-s-tempehom-in-svezo-zelenjavo\/\" rel=\"bookmark\">Pad Thai rezanci s tempehom in sve\u017eo zelenjavo<\/a> <\/header> <div class=\"entry-meta d-flex\"><\/div><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bucni-njoki-s-tofujem-in-spinaco\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bu\u010dni njoki s tofujem in \u0161pina\u010do<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-wrap-s-kurecim-masem-nebo-tunakem-a-zeleninou\">9. Zavitki s pi\u0161\u010dan\u010djim mesom ali tuno in zelenjavo<\/h3>\n\n\n\n<p>Ko po vadbi pridete domov la\u010dni, si lahko v nekaj minutah pripravite okusen zavitek. <strong>Samo vzemite tortiljo<\/strong>, jo ovijte s pe\u010denim pi\u0161\u010dancem ali tunino, nasekljano zelenjavo, dodajte jogurt ali avokadov dip in ste kon\u010dali. \u010ce v zavitek dodate nekaj sira in ga pustite, da se pe\u010de nekaj \u010dasa v toasterju, v pe\u010dici ali mikrovalovni pe\u010dici, boste dobili slasten obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Inspiracijo lahko najdete v na\u0161ih fitnes receptih:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><header class=\"entry-header\"> <a class=\"u-url url\" title=\"Fitnes recept: Tunin zvitek z avokadovim namazom in zelenjavo\" style=\"font-size: 1.75rem; background-color: rgba(33, 37, 41, 0.2);\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-zvitek-z-avokadovim-namazom-in-zelenjavo\/\" rel=\"bookmark\">Tunin zvitek z avokadovim namazom in zelenjavo<\/a> <\/header> <div class=\"entry-meta d-flex\"><\/div><\/li>\n\n\n\n<li><header class=\"entry-header\"> <a class=\"u-url url\" title=\"Fitnes recept: Quesadilla s tuno in paradi\u017enikovo salso\" style=\"font-size: 1.75rem; background-color: rgba(33, 37, 41, 0.2);\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-quesadilla-s-tuno-in-paradiznikovo-salso\/\" rel=\"bookmark\">Quesadilla s tuno in paradi\u017enikovo salso<\/a> <\/header> <div class=\"entry-meta d-flex\"><\/div><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-749x1124.jpg\" alt=\"Nasveti za prigrizke po vadbi\" class=\"wp-image-339538\" title=\"Nasveti za prigrizke po vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"10-fitness-kolac-nebo-mug-cake\">10. Fitnes torta ali mug cake<\/h3>\n\n\n\n<p>Po vadbi ali teku lahko u\u017eivate tudi v torti po vadbi ali&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mug cake<\/a>. \u010ce jo pripravite iz polnozrnate moke, uporabite manj ma\u0161\u010dob in sladkorja, ter jo obogatite z beljakovinami v prahu ali skuto, boste imeli zdrav in hranljiv obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poskusite na primer z:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><header class=\"entry-header\"> <a class=\"u-url url\" title=\"Fitnes recept: So\u010dna koren\u010dkova torta z visoko vsebnostjo beljakovin\" style=\"font-size: 1.75rem; background-color: rgba(33, 37, 41, 0.2);\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socna-korenckova-torta-z-visoko-vsebnostjo-beljakovin\/\" rel=\"bookmark\">So\u010dna koren\u010dkova torta z visoko vsebnostjo beljakovin<\/a> <\/header> <div class=\"entry-meta d-flex\"><\/div><\/li>\n\n\n\n<li><header class=\"entry-header\"> <a class=\"u-url url\" title=\"Fitnes recept: Zdrava nem\u0161ka krtova torta v kozarcu\" style=\"font-size: 1.75rem; background-color: rgba(33, 37, 41, 0.2);\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zdrava-nemska-krtova-torta-v-kozarcu\/\" rel=\"bookmark\">Zdrava nem\u0161ka krtova torta v kozarcu<\/a> <\/header> <div class=\"entry-meta d-flex\"><\/div><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"11-bonusovy-bod-rychle-potreninkove-snacky\">11. Bonus: Hitri prigrizki po vadbi<\/h3>\n\n\n\n<p>Razli\u010dni <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prigrizki<\/strong><\/a>, ki vsebujejo tako ogljikove hidrate kot beljakovine, so tudi odli\u010den na\u010din za prepre\u010devanje lakote po vadbi. Lahko jih nosite v svoji \u0161portni torbi in jih imate na dosegu rok kadarkoli. Te prigrizke lahko uporabite, ko ne morete jesti takoj po vadbi ali potrebujete hiter vir energije. Ko gre za te dobrote, bodite vedno pozorni na sestavine. Nekateri od njih imajo morda preve\u010d ma\u0161\u010dobe ali jim primanjkuje nekaterih hranilnih snovi, vendar lahko to re\u0161ite z dodajanjem beljakovin ali sadja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nasveti za prigrizke po vadbi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Milkshake<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beljakovinska plo\u0161\u010dica<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beljakovinski pi\u0161koti<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Proteinov\u00fd Flapjack (opens in a new tab)\">Beljakovinski flapjack<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hrana in dodatki po vadbi igrajo pomembno vlogo pri prehrani.<strong> Pomagali vam bodo premagati lakoto in podpirali va\u0161a prizadevanja in doseganje ciljev<\/strong>. Takoj po vadbi je najla\u017eje izbrati beljakovinski napitek po vadbi, ki vsebuje vir ogljikovih hidratov. Tako boste v kratkem \u010dasu dopolnili pomembne hranilne snovi, kar vam bo povrnilo zaloge energije in pospe\u0161ilo okrevanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nato si lahko pripravite enega od omenjenih obrokov, ki so popolnoma primerni po vadbi za mo\u010d, teku ali kolesarjenju. \u010ce se vse dobro ujema z va\u0161im dnevnim vnosom hranil, boste maksimalno podprli svoje \u0161portne zmogljivosti in vadbene ambicije.<\/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 ta \u010dlanek v\u0161e\u010d in ste dobili koristne informacije, ga delite s prijatelji. Zahvaljujo\u010d temu se bodo tudi oni nau\u010dili, katera hrana je idealna po vadbi.<\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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>Kaj jesti po vadbi? V tem \u010dlanku boste na\u0161li prakti\u010dne nasvete o prehranskih dopolnilih in nasvete za obroke, ki so odli\u010dni po treningu mo\u010di ali vzdr\u017eljivosti.<\/p>\n","protected":false},"author":129,"featured_media":339430,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6699,7359,6507,7263],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-342420","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-kardio-sl","9":"tag-prehrana-sl","10":"tag-prehranska-dopolnila","11":"tag-trening-za-moc","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 po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prehrana po vadbi je pomembna za okrevanje in rast mi\u0161ic. Spoznajte najbolj\u0161e dodatke in nasvete za obroke po vadbi.\" \/>\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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Prehrana po vadbi je pomembna za okrevanje in rast mi\u0161ic. Spoznajte najbolj\u0161e dodatke in nasvete za obroke po vadbi.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-04T13:51:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-20T13:22:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png\" \/>\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\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike\",\"datePublished\":\"2022-03-04T13:51:38+00:00\",\"dateModified\":\"2024-06-20T13:22:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\"},\"wordCount\":3609,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png\",\"keywords\":[\"Kardio\",\"prehrana\",\"prehranska dopolnila\",\"trening za mo\u010d\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\",\"name\":\"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png\",\"datePublished\":\"2022-03-04T13:51:38+00:00\",\"dateModified\":\"2024-06-20T13:22:41+00:00\",\"description\":\"Prehrana po vadbi je pomembna za okrevanje in rast mi\u0161ic. Spoznajte najbolj\u0161e dodatke in nasvete za obroke po vadbi.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png\",\"width\":1200,\"height\":628,\"caption\":\"Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery i vytrvalce\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike\"}]},{\"@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\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike - GymBeam Blog","description":"Prehrana po vadbi je pomembna za okrevanje in rast mi\u0161ic. Spoznajte najbolj\u0161e dodatke in nasvete za obroke po vadbi.","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-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/","og_type":"article","og_title":"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike - GymBeam Blog","og_description":"Prehrana po vadbi je pomembna za okrevanje in rast mi\u0161ic. Spoznajte najbolj\u0161e dodatke in nasvete za obroke po vadbi.","og_url":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/","og_site_name":"GymBeam Blog","article_published_time":"2022-03-04T13:51:38+00:00","article_modified_time":"2024-06-20T13:22:41+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike","datePublished":"2022-03-04T13:51:38+00:00","dateModified":"2024-06-20T13:22:41+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/"},"wordCount":3609,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png","keywords":["Kardio","prehrana","prehranska dopolnila","trening za mo\u010d"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/","url":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/","name":"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png","datePublished":"2022-03-04T13:51:38+00:00","dateModified":"2024-06-20T13:22:41+00:00","description":"Prehrana po vadbi je pomembna za okrevanje in rast mi\u0161ic. Spoznajte najbolj\u0161e dodatke in nasvete za obroke po vadbi.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1.png","width":1200,"height":628,"caption":"Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery i vytrvalce"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike"}]},{"@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\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/342420","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\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=342420"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/342420\/revisions"}],"predecessor-version":[{"id":578063,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/342420\/revisions\/578063"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/339430"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=342420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=342420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=342420"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=342420"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=342420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}