{"id":346517,"date":"2022-03-10T17:05:01","date_gmt":"2022-03-10T16:05:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=346517"},"modified":"2023-12-08T15:05:06","modified_gmt":"2023-12-08T14:05:06","slug":"sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/","title":{"rendered":"\u0160to jesti nakon treninga? Najbolja hrana i dodaci za bodibildere i sporta\u0161e izdr\u017eljivosti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Zasto_jesti_nakon_vjezbanja\" title=\"Za\u0161to jesti nakon vje\u017ebanja?\">Za\u0161to jesti nakon vje\u017ebanja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Kako_ce_obroci_i_dodaci_prehrani_nakon_treninga_pomoci\" title=\"Kako \u0107e obroci i dodaci prehrani nakon treninga pomo\u0107i?\">Kako \u0107e obroci i dodaci prehrani nakon treninga pomo\u0107i?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Vaznost_nadoknade_i_prehrane_nakon_treninga_za_sportase_snage\" title=\"Va\u017enost nadoknade i prehrane nakon treninga za sporta\u0161e snage\">Va\u017enost nadoknade i prehrane nakon treninga za sporta\u0161e snage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Vaznost_nadoknade_i_prehrane_nakon_treninga_za_sportase_izdrzljivosti\" title=\"Va\u017enost nadoknade i prehrane nakon treninga za sporta\u0161e izdr\u017eljivosti\">Va\u017enost nadoknade i prehrane nakon treninga za sporta\u0161e izdr\u017eljivosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Koje_je_dodatke_vazno_uzimati_nakon_treninga\" title=\"Koje je dodatke va\u017eno uzimati nakon treninga?\">Koje je dodatke va\u017eno uzimati nakon treninga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Sto_bi_idealan_obrok_nakon_treninga_trebao_sadrzavati\" title=\"\u0160to bi idealan obrok nakon treninga trebao sadr\u017eavati?\">\u0160to bi idealan obrok nakon treninga trebao sadr\u017eavati?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Savjeti_za_najbolje_obroke_nakon_treninga_snage_i_izdrzljivosti\" title=\"Savjeti za najbolje obroke nakon treninga snage i izdr\u017eljivosti\">Savjeti za najbolje obroke nakon treninga snage i izdr\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.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Koji je va\u0161 prvi obrok nakon \u0161to se vratite ku\u0107i iz teretane ili s tr\u010danja? Mogli biste posegnuti za onim \u0161to prvo vidite ili biste mogli to\u010dno znati \u0161to va\u0161em tijelu treba nakon treninga i prilagoditi svoje obroke u skladu s tim. Ako niste toliko sigurni u svoju prehranu nakon treninga i \u017eelite maksimalno usmjeriti svoje napore prema br\u017eim rezultatima, morate obratiti malo vi\u0161e pa\u017enje na izbor hrane nakon treninga. <strong>To \u0107e pobolj\u0161ati oporavak i pripremiti va\u0161e tijelo za sljede\u0107i trening,<\/strong> na kojem \u0107ete tada imati jo\u0161 bolju izvedbu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vje\u017ebate i poku\u0161avate smr\u0161avjeti, pobolj\u0161ati u\u010dinkovitost ili dobiti mi\u0161i\u0107e, prije svega trebate obratiti pa\u017enju na svoju svakodnevnu prehranu. \u010cak i najsavr\u0161eniji obrok poslije treninga ne\u0107e vas spasiti ako se ostatak dana ne pozabavite prehranom. Samo uz dobro planiranu prehranu dobit \u0107ete sve prednosti idealnog izbora hrane i dodataka nakon treninga.<\/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=\"Zasto_jesti_nakon_vjezbanja\"><\/span>Za\u0161to jesti nakon vje\u017ebanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rekreativni sporta\u0161 koji ide tr\u010dati tri puta tjedno i sporta\u0161 izdr\u017eljivosti ili snage koji se priprema za natjecanja, primjerice, u dvije faze, razli\u010dito \u0107e pristupiti prehrani nakon treninga. Tako\u0111er je va\u017eno napomenuti da sporta\u0161i imaju razli\u010dite ciljeve. Neki vje\u017ebaju radi zabave i dobrog osje\u0107aja, drugi poku\u0161avaju smr\u0161avjeti vje\u017ebanjem, a tre\u0107i te\u017ee \u0161to boljem sportskom nastupu. <strong>\u0160to je raspored treninga nekog sporta\u0161a zahtjevniji, to su dodaci i obroci nakon treninga va\u017eniji.<\/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=\"Za\u0161to jesti nakon vje\u017ebanja?\" class=\"wp-image-339451\" style=\"width:843px;height:562px\" title=\"Za\u0161to jesti nakon vje\u017ebanja?\" 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=\"Kako_ce_obroci_i_dodaci_prehrani_nakon_treninga_pomoci\"><\/span>Kako \u0107e obroci i dodaci prehrani nakon treninga pomo\u0107i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obrok nakon treninga nije samo nagrada za va\u0161 trud. To je na\u010din da se brzo i u\u010dinkovito nadoknade zalihe energije i hranjivih tvari koje su tijelu potrebne za pravilan oporavak.<\/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. Obnavlja energiju<\/h3>\n\n\n\n<p>Mi\u0161i\u0107i upotrebljavaju pohranjeni ugljikohidrat <strong>glikogen<\/strong> za svoj rad, koji slu\u017ei kao izvor energije. On se tijekom treninga mo\u017ee vrlo brzo iscrpiti, posebno u slu\u010daju zahtjevnih i intenzivnih sportskih aktivnosti. <strong>Brzi ugljikohidrati<\/strong> nakon vje\u017ebanja pra\u0107eni slo\u017eenim obrokom za cjelokupni oporavak tijela, pomo\u0107i \u0107e u njegovoj u\u010dinkovitoj nadoknadi. <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. \u0160titi mi\u0161i\u0107e<\/h3>\n\n\n\n<p>Nakon vje\u017ebanja, razgradnja (katabolizam) mi\u0161i\u0107nog tkiva prevladava nad njegovim stvaranjem (anabolizam). U tijelu dolazi do razgradnje mi\u0161i\u0107nog tkiva radi dobivanja esencijalnih aminokiselina i obnove preoptere\u0107enih mi\u0161i\u0107a. To se mo\u017ee sprije\u010diti <strong>uno\u0161enjem visokokvalitetnih i brzo probavljivih proteina,<\/strong> koji su izvor tih aminokiselina. To onda mo\u017ee pomo\u0107i da se vaga katabolizma i anabolizma preokrene u pravom smjeru. <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. Poti\u010de rast mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Osim \u0161to \u0161tite mi\u0161i\u0107e, proteini su tako\u0111er neophodni za njihov rast. Zahvaljuju\u0107i ve\u0107em unosu proteina nakon vje\u017ebanja, tijelo odjednom ima dovoljno gradivnih blokova za popravak <strong>mi\u0161i\u0107nih vlakana o\u0161te\u0107enih vje\u017ebanjem<\/strong>, ali i za njihov razvoj (hipertrofija i rast snage). <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. Nadokna\u0111uje izgubljenu teku\u0107inu i elektrolite<\/h3>\n\n\n\n<p>Tijekom napornih treninga, znojenje dovodi do ve\u0107ih gubitaka teku\u0107ine i minerala kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a>, natrij, kalij, kalcij ili klorid. Natrij i kalij dva su glavna elektrolita koja se <strong>brinu za optimalnu hidrataciju<\/strong> u tijelu. Osim toga, ti minerali <strong>va\u017eni su za rad mi\u0161i\u0107a,<\/strong> stoga je klju\u010dno odr\u017eavati njihovu uravnote\u017eenu koli\u010dinu u tijelu. Dakle, pijenjem teku\u0107ine koja sadr\u017ei te elektrolite, u\u010dinkovito \u0107ete pospje\u0161iti pravilnu hidrataciju tijela. <span style=\"color: #ff6600\" class=\"tadv-color\">[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 obroka nakon treninga\" class=\"wp-image-339466\" title=\"Prednosti obroka nakon treninga\"\/><\/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. Smanjuje bol u mi\u0161i\u0107ima nakon vje\u017ebanja<\/h3>\n\n\n\n<p>Bol u mi\u0161i\u0107ima nakon treninga ili DOMS (Delayed Onset Muscle Soreness \u2013 odgo\u0111ena mi\u0161i\u0107na bol) uglavnom je uzrokovana o\u0161te\u0107enjem mi\u0161i\u0107nih vlakana. Zahvaljuju\u0107i brzom unosu bjelan\u010devina, vitamina i drugih tvari, <strong>poduprijet \u0107ete procese vezane uz zacjeljivanje mi\u0161i\u0107nog tkiva<\/strong> i cjelokupni oporavak. <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 \u0161titi od ozljeda na sljede\u0107em treningu<\/h3>\n\n\n\n<p>Dovoljna koli\u010dina energije i hranjivih tvari va\u017ena je za pravilan rad mi\u0161i\u0107a i cjelokupnog mi\u0161i\u0107no-ko\u0161tanog sustava. Ako imate dvije serije treninga u jednom danu, <strong>bez dovoljne obnove energije vjerojatno \u0107ete postati umorni ili iscrpljeni, \u0161to \u0107e dovesti do ve\u0107eg rizika od ozljeda.<\/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>Smanjene zalihe minerala i dehidracija tako\u0111er mogu uzrokovati gr\u010deve mi\u0161i\u0107a ili pote\u0161ko\u0107e s koncentracijom na izvedbu, \u0161to tako\u0111er predstavlja rizik od ozljeda. I tu prehrana nakon treninga mo\u017ee pomo\u0107i i zna\u010dajno smanjiti ili \u010dak ukloniti te rizike. <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. Podupire imunolo\u0161ku funkciju<\/h3>\n\n\n\n<p>Nakon napornog treninga, imunitet mo\u017ee biti oslabljen, \u0161to dovodi do ve\u0107eg rizika od bolesti. To je osobito slu\u010daj nakon dugotrajnih vje\u017ebi izdr\u017eljivosti, koje iscrpljuju rezerve energije. <strong>Osim energije, imunolo\u0161kom sustavu mogu nedostajati i aminokiseline<\/strong> koje su va\u017ene za njegovu funkciju. Rani unos brzo probavljivih ugljikohidrata i proteina nakon vje\u017ebanja mo\u017ee to sprije\u010diti. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Sve <strong>prednosti prehrane nakon treninga utje\u010du na u\u010dinkovitost, ali i na cjelokupno zdravlje.<\/strong> Od vitalnog su zna\u010daja za profesionalne trka\u010de, bicikliste, bodibildere, diza\u010de utega, ljubitelje fitnessa i druge aktivne pojedince koji smatraju sport dijelom svog \u017eivotnog stila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neke od tih prednosti bit \u0107e vam va\u017enije od drugih. Ako radite trening snage, vi\u0161e \u0107ete cijeniti u\u010dinak prehrane nakon treninga na rast mi\u0161i\u0107a nego, recimo, natjecateljski biciklisti ili trka\u010di. Njima je, s druge strane, va\u017enija u\u010dinkovita nadoknada energije koja odre\u0111uje njihov sportski u\u010dinak.<\/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=\"Vaznost_nadoknade_i_prehrane_nakon_treninga_za_sportase_snage\"><\/span>Va\u017enost nadoknade i prehrane nakon treninga za sporta\u0161e snage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vje\u017ebate s vlastitom te\u017einom, jednoru\u010dnim utezima ili girjama, va\u0161 je cilj vjerojatno uglavnom tonirati tjelesnu gra\u0111u, razviti mi\u0161i\u0107e i snagu. S dobro prilago\u0111enim odabirom hrane i dodataka nakon treninga, mo\u017eete u\u010dinkovito poduprijeti te ciljeve. To je zato \u0161to mikropoderotine u mi\u0161i\u0107ima po\u010dinju zacjeljivati (obnavljati se) nakon zavr\u0161etka treninga. Kao rezultat toga, mi\u0161i\u0107 ja\u010da i raste. Me\u0111utim, to se ne mo\u017ee u\u010diniti bez dovoljne koli\u010dine proteina, <strong>koji su izvor najva\u017enijeg gradivnog materijala za mi\u0161i\u0107e \u2013 aminokiselina.<\/strong> <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\">Proteini nakon treninga: izgra\u0111uju ve\u0107e i ja\u010de mi\u0161i\u0107e<\/h3>\n\n\n\n<p>Za rast mi\u0161i\u0107a bitno je jesti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">namirnice koje sadr\u017ee proteine <\/a>tijekom dana. To je jedini na\u010din da va\u0161e tijelo ima odgovaraju\u0107e gradivne blokove (aminokiseline) za popravak i izgradnju mi\u0161i\u0107ne mase. Jo\u0161 jedan korak koji mo\u017eete poduzeti kako biste u\u010dinili taj proces jo\u0161 u\u010dinkovitijim, konzumiranje je proteina odmah nakon treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U tom trenutku odvija se intenzivna obnova mi\u0161i\u0107a (regeneracija i rast).<\/strong> To je prilika koju mo\u017eete upotrijebiti u svoju korist uz pravovremeni unos proteina za poticanje mi\u0161i\u0107ne hipertrofije. Pove\u0107ana proizvodnja mi\u0161i\u0107nih proteina u tijelu doga\u0111a se 24 \u2013 48 sati nakon vje\u017ebanja, \u0161to se donekle mo\u017ee promatrati kao legendarni anaboli\u010dki prozor. To je idealno vrijeme za nadoknadu proteina i po\u010detak brzog oporavka o\u0161te\u0107enih mi\u0161i\u0107a. <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 proteina trebate konzumirati za potporu oporavku i rastu mi\u0161i\u0107a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Preporu\u010duje se uzimati 20 \u2013 40 g proteina ili 10 \u2013 12 g<\/strong> esencijalnih aminokiselina&nbsp;(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a>, <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a>) unutar dva sata nakon vje\u017ebanja.<\/li>\n\n\n\n<li>Proteinski napitak omogu\u0107uje brzu nadoknadu proteina. Na primjer,&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein sirutke<\/a><\/strong> s malo leucina ili BCAA savr\u0161eni su za maksimalni anaboli\u010dki potencijal.<\/li>\n\n\n\n<li>Tijekom dana ve\u0107ini sporta\u0161a snage potrebno je samo otprilike <strong>1,4 \u2013 2 g proteina<\/strong> po kilogramu tjelesne te\u017eine (BW).<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>Ako se pitate \u0161to \u0107e jo\u0161 pospje\u0161iti rast mi\u0161i\u0107a, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti i kako vje\u017ebati kako biste napokon dobili mi\u0161i\u0107e?<\/strong><\/a><\/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=\"28324,51652,59104,30271,60799,60667,58801,58687,56392,39076,36625 \" ><\/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=\"Vaznost_nadoknade_i_prehrane_nakon_treninga_za_sportase_izdrzljivosti\"><\/span>Va\u017enost nadoknade i prehrane nakon treninga za sporta\u0161e izdr\u017eljivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravovremeni unos hranjivih tvari nakon treninga tako\u0111er \u0107e pomo\u0107i trka\u010dima, biciklistima, pliva\u010dima i drugim ljubiteljima aerobnih sportova u boljoj izvedbi. Takvi sporta\u0161i <strong>naro\u010dito trebaju dovoljno energije kako bi se nosili s dugim i zahtjevnim treninzima.<\/strong> Tijekom njih mi\u0161i\u0107i uglavnom upotrebljavaju pohranjeni ugljikohidratni glikogen za svoj rad. \u0160to je optere\u0107enje intenzivnije, tijelo br\u017ee tro\u0161i glikogen, \u0161to dovodi do smanjenja u\u010dinkovitosti. <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\">Ugljikohidrati nakon treninga: brza obnova glikogena<\/h3>\n\n\n\n<p>Ugljikohidrati poma\u017eu sporta\u0161ima da obnove zalihe glikogena. Zbog toga sporta\u0161i izdr\u017eljivosti \u010desto imaju ve\u0107i unos ugljikohidrata. Pove\u0107ani unos brzih ugljikohidrata odmah nakon vje\u017ebanja poma\u017ee nadoknaditi taj izvor energije. To je zato \u0161to <strong>unutar dva sata nakon vje\u017ebanja tijelo ima idealne uvjete za proizvodnju i pohranu glikogena<\/strong> u mi\u0161i\u0107ima. Prijenosnici koji nose tu hranjivu tvar do gladnih mi\u0161i\u0107a u visokoj su pripravnosti, samo \u010dekaju da njihov teret bude isporu\u010den ciljanoj &#8220;mi\u0161i\u0107noj stanici&#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>Brza nadoknada ugljikohidrata posebno je va\u017ena za sporta\u0161e snage ili sporta\u0161e izdr\u017eljivosti koji <strong>vje\u017ebaju u dvije faze.<\/strong> To \u0107e im pomo\u0107i da ubrzaju oporavak i dobiju energiju za sljede\u0107i trening. Isto vrijedi i za rekreativce koji ujutro idu u teretanu, a poslijepodne na tr\u010danje.<\/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=\"Dodaci nakon kardio treninga\" 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 ugljikohidrata trebate unijeti kako biste pove\u0107ali zalihe glikogena?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako imate <strong>jo\u0161 jednu seriju treninga u roku od \u010detiri sata<\/strong> i \u017eelite obnoviti zalihe glikogena \u0161to je br\u017ee mogu\u0107e, preporu\u010duje se unos <strong>1,2 g ugljikohidrata<\/strong> po kilogramu tjelesne te\u017eine (BW) svaki sat. Ili kombinacija <strong>0,8 g ugljikohidrata<\/strong> po kilogramu tjelesne te\u017eine i <strong>0,2 \u2013 0,4 g proteina<\/strong> po kilogramu tjelesne te\u017eine. Mo\u017eete dodati ne\u0161to <a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofeina <\/strong><\/a><strong>(3 \u2013 6 mg\/kg TH)<\/strong> ugljikohidratima za jo\u0161 u\u010dinkovitiju pohranu glikogena.\n<ul class=\"wp-block-list\">\n<li><strong>Za \u017eenu od 65 kg to bi zna\u010dilo 52 g ugljikohidrata i 13 g proteina svaki sat.<\/strong> To bi se postiglo, na primjer, konzumiranjem 52 g maltodekstrina u kombinaciji s 18 g proteina sirutke.<\/li>\n\n\n\n<li><strong>Mu\u0161karac od 80 kg trebao bi konzumirati 65 g ugljikohidrata i 16 g proteina svaki sat,<\/strong> \u0161to bi zna\u010dilo popiti napitak nakon treninga koji sadr\u017ei 65 g maltodekstrina i 25 g proteina.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Nakon treninga,<\/strong> brzo probavljivi ugljikohidrati u obliku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sportskih gelova<\/a>, maltodekstrina, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/dekstroza-1000-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dekstroze<\/a> ili patentiranog ugljikohidrata Vitarga  jednostavno su savr\u0161eni.<\/li>\n\n\n\n<li><strong>Odr\u017eavajte dnevni unos ugljikohidrata od 5 do 12 g po kilogramu tjelesne te\u017eine.<\/strong> Gornja granica unosa posebno je prikladna za utrke i naporne treninge mezociklusa. Za rekreativne sporta\u0161e tako visoki unos ugljikohidrata svakako nije nu\u017ean i dovoljno je pridr\u017eavanje donje polovice preporu\u010denog raspona. <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=\"Koje_je_dodatke_vazno_uzimati_nakon_treninga\"><\/span>Koje je dodatke va\u017eno uzimati nakon treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teku\u0107a prehrana u obliku napitka nakon treninga brzo se probavlja i odgovara osobama koje ne \u017eele \u010dvrstu hranu nakon vje\u017ebanja. Dodaci nakon treninga <strong>olak\u0161avaju vam unos i ugljikohidrata i proteina.<\/strong> \u010cesto su u obliku topljivog praha koji jednostavno pomije\u0161ate s vodom u shakeru i popijete.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zahvaljuju\u0107i dodacima, potrebne hranjive tvari sti\u017eu do gladnih mi\u0161i\u0107a u kratkom vremenskom razdoblju,<\/strong> u kojem kaskada oporavka po\u010dinje vrlo brzo. Ne morate nikamo \u017euriti i mo\u017eete jesti kasnije bez brige da \u0107ete izgubiti te\u0161ko zara\u0111ene &#8220;dobitke&#8221;.<\/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>Ako znate da \u0107ete brzo nakon treninga (unutar dva sata) do\u0107i do punog \u010dvrstog obroka, dodaci prehrani nisu nu\u017eni za vas.<\/li>\n\n\n\n<li>Me\u0111utim, u slu\u010daju natjecatelja ili strastvenih amaterskih sporta\u0161a koji te\u017ee najboljim rezultatima, preporu\u010dujem uzimanje odgovaraju\u0107ih dodataka odmah nakon treninga.<\/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\">Koje dodatke odabrati nakon treninga snage?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lako probavljivi proteini:<\/strong> <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirutka<\/a> ili proteini na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biljnoj bazi<\/a>. Mogu se obogatiti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>-ovima ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a>-ovima za maksimalni anaboli\u010dki u\u010dinak. To je osobito korisno za biljne proteine, koji obi\u010dno sadr\u017ee manje esencijalnih aminokiselina.<\/li>\n\n\n\n<li><strong>Ugljikohidrati:<\/strong> lako probavljivi ugljikohidrati uklju\u010duju gro\u017e\u0111ani \u0161e\u0107er, fruktozu, dekstrozu, maltodekstrin, Vitargo.<\/li>\n\n\n\n<li><strong>Slo\u017eena teku\u0107a prehrana:<\/strong> gainer <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a> koji sadr\u017ei ugljikohidrate, proteine, kao i vitamine, minerale i kreatin. Imate sve u jednom napitku. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Ako se pitate koji vam drugi dodaci prehrani mogu pomo\u0107i da izvu\u010dete maksimum iz vje\u017ebanja, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bitni dodaci prehrani i kako ih upotrebljavati.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-13-1124x749.jpg\" alt=\"proteini za rast mi\u0161i\u0107a\" class=\"wp-image-339510\" style=\"width:843px;height:562px\" title=\"proteini za rast mi\u0161i\u0107a\" 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\">Koje dodatke prehrani uzeti u obzir nakon sportova izdr\u017eljivosti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ugljikohidrati:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodekstrin<\/a>, patentirani ugljikohidrat Vitargo ili slo\u017eeni dodatak <a href=\"https:\/\/gymbeam.hr\/fuecarb-gymbeam.html\" class=\"ek-link\">FueCarb<\/a>, koji osim ugljikohidrata sadr\u017ei minerale (elektrolite), olak\u0161at \u0107e vam unos ugljikohidrata.<\/li>\n\n\n\n<li><strong>Lako probavljivi proteini:<\/strong> sirutka ili proteini na <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biljnoj bazi<\/a>, aminokiseline u obliku napitka BCAA ili instant mje\u0161avine EAA.<\/li>\n\n\n\n<li><strong>Slo\u017eena teku\u0107a prehrana:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/gainer-true-gain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer <\/a>koji sadr\u017ei kombinaciju proteina i ugljikohidrata jednostavno je savr\u0161en. <span style=\"color: #ff6600\" class=\"tadv-color\">[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 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\">Koje druge dodatke nakon treninga sporta\u0161i mogu uklju\u010diti kako bi pospje\u0161ili oporavak?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Elektroliti:<\/strong><\/a> Poma\u017eu nadoknaditi magnezij, natrij, kalij, klorid i druge minerale koji se gube iz tijela znojenjem, a va\u017eni su za funkciju mi\u0161i\u0107a i cjelokupno zdravlje.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3:<\/strong><\/a> Poma\u017eu smanjiti upalu i o\u0161te\u0107enje mi\u0161i\u0107a nakon treninga. Poti\u010du regeneraciju.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" aria-label=\"Kreatin: (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin:<\/a><\/strong> U koli\u010dinama od 3 do 5 g u\u010dinkovito \u0107e poduprijeti obnovu izvora energije. <span style=\"color: #ff6600\" class=\"tadv-color\">[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 decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/image00002-1124x1021.jpeg\" alt=\"Hrana i dodaci nakon tr\u010danja\" class=\"wp-image-339524\" style=\"width:843px;height:563px\" title=\"Hrana i dodaci nakon tr\u010danja\"\/><\/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=\"Sto_bi_idealan_obrok_nakon_treninga_trebao_sadrzavati\"><\/span>\u0160to bi idealan obrok nakon treninga trebao sadr\u017eavati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste uspjeli popiti teku\u0107u hranu nakon treninga, ne morate \u017euriti s jelom. Ina\u010de, dobro je pojesti obrok u roku od dva sata nakon treninga. Kad ga budete pripremali, imajte na umu da bi trebao sadr\u017eavati <strong>porciju proteina, ugljikohidrata i manju koli\u010dinu masti.<\/strong> Ako tako\u0111er dodate vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, pove\u0107at \u0107ete sadr\u017eaj vitamina i minerala.<\/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. Proteini nakon treninga<\/h3>\n\n\n\n<p>Pomo\u0107i \u0107e nadoknaditi aminokiseline, koje \u0107e tijelo zatim upotrijebiti za <strong>popravak i izgradnju mi\u0161i\u0107ne mase.<\/strong> Tako\u0111er \u0107e potaknuti sitost, tako da \u0107e vas obrok dulje zasititi.<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 proteini:<\/strong> nemasno meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, jaja, bjelanjci, mjerica proteina.<\/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. Ugljikohidrati nakon treninga<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i <strong>ugljikohidratima, obnavljate energiju u obliku glikogena.<\/strong> Idealni su slo\u017eeni ugljikohidrati koji se postupno osloba\u0111aju i dr\u017ee vas sitima dulje vrijeme. <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 ugljikohidrati:<\/strong> <a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" class=\"ek-link\">Zob,<\/a> ri\u017ea, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kus<\/a>, tjestenina, krumpir, batat, bulgur, tortilja ili kruh od cjelovitog zrna.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugljikohidrati se tako\u0111er mogu na\u0107i u vo\u0107u i povr\u0107u. Oni su izvor brzih \u0161e\u0107era (osobito vo\u0107e),<strong> vlakana, vitamina i minerala. <\/strong>Nakon treninga nadoknadit \u0107ete va\u017ene mikronutrijente koji pridonose odr\u017eavanju imunolo\u0161ke funkcije i nesmetanom radu cijelog tijela.<\/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>Nakon treninga dobro \u0107e vam do\u0107i banana, oguljena jabuka, kru\u0161ka ili naran\u010da kako biste se brzo opskrbili \u0161e\u0107erima.<\/li>\n\n\n\n<li>Me\u0111u povr\u0107em, nasjeckana zelena salata, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a>, oguljeni krastavac ili \u010dak <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkva<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvice<\/a>, patlid\u017eani, raj\u010dice kuhani na pari prikladne su za bolju apsorpciju.<\/li>\n\n\n\n<li>Uzmite manji dio te superhrane i spremite ostatak za neko drugo doba dana.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate \u0161to vo\u0107e i povr\u0107e sadr\u017ee te gube li korisne tvari tijekom zamrzavanja, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-svjeze-voce-i-povrce-zdravije-od-smrznutog-ili-konzerviranog\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je li svje\u017ee vo\u0107e i povr\u0107e zdravije od smrznutog i konzerviranog?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-tuky-po-treninku\">3. Masti nakon treninga<\/h3>\n\n\n\n<p>Masti su op\u0107enito va\u017ene za <strong>apsorpciju vitamina<\/strong>, a tako\u0111er su uklju\u010dene u odr\u017eavanje hormonalnog zdravlja. Ipak, budite oprezniji s koli\u010dinom masti koju unosite nakon treninga. Vi\u0161ak bi mogao usporiti probavu drugih hranjivih tvari koje trebaju \u0161to prije do\u0107i do va\u0161ih mi\u0161i\u0107a. Ali ako ste ve\u0107 uspjeli popiti svoju prehranu nakon treninga, ne morate se toliko brinuti o vi\u0161ku masti.<\/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 masti:<\/strong> <a href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslac od ora\u0161astih plodova<\/a>, maslinovo ulje, <a href=\"https:\/\/gymbeam.hr\/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\">ulje u spreju<\/a>, <a href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee (pro\u010di\u0161\u0107eni maslac)<\/a>, kokosovo ulje. <span style=\"color: #ff6600\" class=\"tadv-color\">[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=\"Proteini i ugljikohidrati nakon treninga\" class=\"wp-image-339568\" style=\"width:843px;height:562px\" title=\"Proteini i ugljikohidrati nakon treninga\" 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=\"Savjeti_za_najbolje_obroke_nakon_treninga_snage_i_izdrzljivosti\"><\/span>Savjeti za najbolje obroke nakon treninga snage i izdr\u017eljivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sljede\u0107i obroci jednostavni su za pripremu i mogu se napraviti prije nego \u0161to izgovorite rije\u010d &#8220;oporavak&#8221;. Mo\u017eete ih upotrebljavati za pripremu obroka i samo ih podgrijati nakon treninga.<\/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 s proteinima i maslacem od ora\u0161astih plodova<\/h3>\n\n\n\n<p>Puno ljudi voli ka\u0161u od zobi, ri\u017ee ili heljde. Jednostavna je za pripremu, lako probavljiva, a ako u nju umije\u0161ate proteine, komadi\u0107 omiljenog vo\u0107a i \u017eli\u010dicu maslaca od kikirikija, dobijete slo\u017een obrok. <strong>Spomenuta ka\u0161a od ri\u017ee najbr\u017ee se probavlja,<\/strong> tako da mo\u017ee biti idealna opcija nakon treninga.<\/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>Nadahnite se na\u0161im receptom: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pre-workout-brza-rizina-kasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ri\u017eina ka\u0161a spremna za nekoliko sekundi<\/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. Jaja s kruhom i povr\u0107em<\/h3>\n\n\n\n<p>Jaja su omiljena hrana s visokim udjelom vrijednih hranjivih tvari. Me\u0111utim, imaju ve\u0107i udio masti u \u017eumanjku, tako da je bolje kombinirati cijela jaja s <a href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bjelanjcima.<\/a> Pripremite ih kuhana ili umu\u0107ena. Probajte omlet ili muffine s jajima. Dodajte integralni kruh kao izvor ugljikohidrata i malo svje\u017eeg povr\u0107a kako biste dobili vrijedne vitamine i minerale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o jajima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 razloga zbog kojih treba jesti jaja.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-jogurt-s-musli-nebo-granolou-a-ovocem\">3. Jogurt s mueslijema ili granolom i vo\u0107em<\/h3>\n\n\n\n<p>Nema ni\u0161ta lak\u0161e nego uzeti 0-postotni bijeli ili gr\u010dki jogurt iz hladnjaka, dopuniti ga svojom omiljenom <a href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mueslijima<\/a> i dodati narezanu bananu. Za tren oka imat \u0107ete ukusan zalogaj koji \u0107e vas sigurno zasititi. Jogurt se tako\u0111er savr\u0161eno sla\u017ee sa zobi i nekoliko ora\u0161astih plodova te liofiliziranim vo\u0107em.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite probati ne\u0161to novo i osvje\u017eavaju\u0107e, pogledajte na\u0161 recept <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-smrznuti-jogurt-s-vocem-cokoladnom-granolom-i-orasastim-plodovima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Smrznuti jogurt s vo\u0107em, \u010dokoladnom granolom i ora\u0161astim plodovima.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg\" alt=\"Jogurt s granolom nakon treninga\" class=\"wp-image-339627\" style=\"width:843px;height:562px\" title=\"Jogurt s granolom nakon treninga\" 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. Vo\u0107ni smoothie s proteinima, jogurtom ili svje\u017eim sirom<\/h3>\n\n\n\n<p>Smoothie je idealan izbor kad nemate vremena za pripremu ve\u0107eg obroka i trebate lako probavljiv izvor hranjivih tvari. Ali tijekom pripreme pazite da ni\u0161ta ne zaboravite i da ne pretjerate s koli\u010dinom vo\u0107a.<\/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 pripremiti uravnote\u017een smoothie?<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Odaberite teku\u0107inu<\/strong> \u2013 obi\u010dna voda, mlijeko, napitak od povr\u0107a (badem, soja, ri\u017ea) ili kokosova voda.<\/li>\n\n\n\n<li><strong>Dodajte jednu porciju vo\u0107a<\/strong> \u2013 banana, kivi, kru\u0161ka, breskva, borovnice, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\" class=\"ek-link\">maline<\/a>.<\/li>\n\n\n\n<li><strong>Dodajte proteine<\/strong> \u2013 proteinski prah, nemasni jogurt ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a>.<\/li>\n\n\n\n<li><strong>Odaberite izvor masti<\/strong> \u2013 maslac od kikirikija, badema, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskih ora\u0161\u010di\u0107a<\/a> ili drugih ora\u0161astih plodova.<\/li>\n\n\n\n<li><strong>Dodajte malo slatko\u0107e<\/strong>&nbsp;\u2013 cimet, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kakao-u-prahu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakao<\/a>, niskokalori\u010dni sirup ili drugi zasla\u0111iva\u010d.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete dobiti nadahnu\u0107e iz na\u0161eg recepta: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-osvjezavajuci-proteinski-smoothie-od-sumskog-voca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osvje\u017eavaju\u0107i proteinski smoothie od \u0161umskog vo\u0107a<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-proteinove-wafle-nebo-palacinky-s-ovocem\">5. Proteinski vafli ili pala\u010dinke s vo\u0107em<\/h3>\n\n\n\n<p>Ako ste ljubitelj slatke hrane, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr-2\/\" class=\"ek-link\">pala\u010dinke <\/a>ili vafli puni proteina<\/strong> sigurno \u0107e zadovoljiti va\u0161e nepce. I ne morate jesti tu hranu samo za doru\u010dak! Slobodno u\u017eivajte u pala\u010dinkama nakon treninga i pomo\u0107i \u0107e vam da nadoknadite sve va\u017ene hranjive tvari. Za najbr\u017eu i najjednostavniju pripremu, posegnite za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinskom mje\u0161avinom za vafle i pala\u010dinke<\/a>. Zatim ih poslu\u017eite s jogurtom, kuglicom <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\" class=\"ek-link\">maslaca od ora\u0161astih plodova<\/a> i svje\u017eim vo\u0107em ili d\u017eemom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017eete isprobati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusne-i-pahuljaste-palacinke-na-tri-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pahuljaste pala\u010dinke na tri na\u010dina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-zobenih-pahuljica-s-bananom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zobene pala\u010dinke s bananama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-kefira-pune-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pala\u010dinke od kefira s proteinima<\/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=\"6-pecivo-s-kvalitni-sunkou-syrem-nebo-pomazankou\">6. Kruh s kvalitetnom \u0161unkom, sirom ili namazom<\/h3>\n\n\n\n<p>Svidjet \u0107e vam se narezani kruh ili pecivo sa sirom ili namazom kad nemate vremena za pripremu toplog obroka. Kvalitetna \u0161unka, nemasni sir ili narezani <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofu <\/a>idealni su za kruh, po mogu\u0107nosti integralni. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-namazi-na-tri-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Doma\u0107i namazi<\/a> s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tunom<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinama<\/a> ili jajima tako\u0111er su odli\u010dni. Pazite samo koliko masno\u0107e dodajete u namaze.<\/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=\"\u0160to jesti nakon treninga?\" class=\"wp-image-339606\" style=\"width:843px;height:531px\" title=\"\u0160to jesti nakon treninga?\" 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. Nemasno meso ili riba s prilozima i povr\u0107em<\/h3>\n\n\n\n<p><strong>Ne morate provoditi sate u kuhinji<\/strong> ako \u017eelite topli obrok nakon treninga. Jela od ribe ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine<\/a>, uklju\u010duju\u0107i priloge i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, mogu se pripremiti za trideset minuta. Ako ne mo\u017eete kuhati nakon treninga, pripremite hranu unaprijed, a zatim je jednostavno podgrijte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gladi nakon treninga odgovarat \u0107e sljede\u0107i okusi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socna-pileca-prsa-u-umaku-od-narance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">So\u010dna pile\u0107a prsa u umaku od naran\u010de<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecena-piletina-caprese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pe\u010dena piletina Caprese<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasta-tagliatelle-tjestenina-s-lososom-i-ricottom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kremaste tagliatelle s lososom i ricottom<\/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=\"8-rostlinne-alternativy-masa-s-prilohou-a-zeleninou\">8. Alternative za meso na biljnoj bazi s prilozima i povr\u0107em<\/h3>\n\n\n\n<p>Cijenit \u0107ete ta jela bilo da ste ljubitelj biljne prehrane ili \u017eelite <strong>u\u010diniti svoju prehranu raznolikom.<\/strong> Mo\u017eete probati <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sejtan<\/a>. Prednost je to \u0161to ne morate kuhati tofu ili tempeh. Me\u0111utim, obi\u010dno su boljeg okusa pirjani na tavi sa za\u010dinima i povr\u0107em. <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">Kvinoja<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenina <\/a>ili njoki tako\u0111er su dobar izbor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isprobajte na\u0161e recepte i uvjerite se da tofu ili tempeh mogu imati stvarno izvrstan okus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Isprobajte na primjer:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-curry-od-bundeve-s-przenim-tofuom-i-jasmin-rizom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Curry od bundeve s pe\u010denim tofuom i ri\u017eom od jasmina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pad-thai-rezanci-s-tempehom-i-svjezim-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rezanci Pad Thai s tempehom i svje\u017eim povr\u0107em<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-njoki-od-bundeve-s-tofuom-i-spinatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Njoki od bundeve s tofuom i \u0161pinatom<\/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. Tortilja s piletinom ili tunom i povr\u0107em<\/h3>\n\n\n\n<p>Kad se vratite ku\u0107i gladni nakon treninga, za nekoliko minuta mo\u017eete pripremiti ukusnu zamotanu tortilju. <strong>Samo uzmite tortilju,<\/strong> napunite je pe\u010denom piletinom ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tunjevinom<\/a>, nasjeckanim povr\u0107em, dodajte jogurt ili umak od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokada <\/a>i gotovi ste. Ako dodate malo sira u tortilju i pustite da se malo zape\u010de u tosteru, pe\u0107nici ili mikrovalnoj pe\u0107nici, dobit \u0107ete ukusan obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017eete prona\u0107i nadahnu\u0107e u na\u0161im fitness receptima:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tuna-wrap-s-namazom-od-avokada-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tortilja od tunjevine s umakom od avokada i povr\u0107em<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-quesadilla-s-tunom-i-salsom-od-rajcice\/\">Quesadilla s tunjevinom i umakom od raj\u010dice<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-quesadilla-s-tunom-i-salsom-od-rajcice\/\">&nbsp;<\/a><\/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=\"Savjeti za zalogaje nakon treninga\" class=\"wp-image-339538\" title=\"Savjeti za zalogaje nakon treninga\" 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. Fitness kola\u010d ili kola\u010d iz \u0161alice<\/h3>\n\n\n\n<p>Tako\u0111er mo\u017eete u\u017eivati u kola\u010du nakon treninga ili <a href=\"https:\/\/gymbeam.hr\/proteinski-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kola\u010du iz \u0161alice <\/a>nakon serije u teretani ili tr\u010danja. Ako ga napravite od integralnog bra\u0161na, upotrijebite manje masti i \u0161e\u0107era te ga obogatite proteinskim prahom ili svje\u017eim sirom, dobit \u0107ete zdrav i hranjiv obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Isprobajte na primjer:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socni-visoko-proteinski-kolac-od-mrkve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vla\u017ena torta od mrkve puna proteina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zdrava-njemacka-krticnjak-torta-u-casi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zdrava torta &#8220;krtica&#8221; u \u010da\u0161i<\/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=\"11-bonusovy-bod-rychle-potreninkove-snacky\">11. Bonus to\u010dka: brzi zalogaji nakon treninga<\/h3>\n\n\n\n<p>Razli\u010diti <a href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>me\u0111ubroci<\/strong><\/a> koji sadr\u017ee i ugljikohidrate i proteine tako\u0111er su izvrstan na\u010din za otklanjanje gladi nakon treninga. Mo\u017eete ih nositi u svojoj sportskoj torbi i imati ih na raspolaganju bilo u kojem trenutku. Mo\u017eete upotrijebiti te zalogaje kad ne mo\u017eete jesti odmah nakon treninga ili vam je potreban brz izvor energije. Uvijek pripazite na sastojke kad su u pitanju te poslastice. Neke od njih mogu imati previ\u0161e masti ili im nedostaju neke hranjive tvari, ali to mo\u017eete rije\u0161iti dodavanjem proteina ili vo\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Savjeti za zalogaje nakon treninga: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mlije\u010dni shake<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinska plo\u010dica<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinski keksi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinski 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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hrana i dodaci prehrani nakon treninga igraju va\u017enu ulogu u prehrani. <strong>Pomo\u0107i \u0107e vam u borbi protiv gladi i poduprijeti va\u0161e napore i postizanje ciljeva.<\/strong> Odmah nakon treninga najlak\u0161e je odabrati proteinski napitak koji sadr\u017ei izvor ugljikohidrata. Tako \u0107ete u trenu nadoknaditi va\u017ene hranjive tvari, \u0161to \u0107e vam vratiti zalihe energije i ubrzati oporavak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tada mo\u017eete pripremiti jedan od spomenutih obroka, koji su savr\u0161eno prikladni nakon treninga snage, tr\u010danja ili vo\u017enje bicikla. Ako se sve dobro uklopi u va\u0161 dnevni unos hranjivih tvari, maksimalno \u0107ete pospje\u0161iti svoje sportske performanse i ambicije za treniranje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i dobili ste korisne informacije, podijelite ga sa svojim prijateljima. Zahvaljuju\u0107i tome, i oni \u0107e nau\u010diti koju je hranu idealno pripremiti nakon treninga.<\/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>\u0160to jesti nakon treninga? U ovom \u0107ete \u010dlanku prona\u0107i prakti\u010dne savjete o dodacima, kao i savjete o obrocima koji su odli\u010dni nakon treninga snage ili izdr\u017eljivosti.<\/p>\n","protected":false},"author":129,"featured_media":339421,"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":[135],"tags":[6500,6692,7352,7256],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-346517","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-kardio-hr","10":"tag-prehrana-hr","11":"tag-trening-snage-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160to jesti nakon treninga? 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