{"id":390079,"date":"2022-08-31T11:54:26","date_gmt":"2022-08-31T09:54:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390079"},"modified":"2022-12-13T09:35:36","modified_gmt":"2022-12-13T08:35:36","slug":"sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/","title":{"rendered":"\u0160portne pija\u010de: Kdaj piti izotoni\u010dni napitek ali vodo?"},"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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Zakaj_je_pomembno_piti_med_vadbo\" title=\"Zakaj je pomembno piti med vadbo?\">Zakaj je pomembno piti med vadbo?<\/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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Zakaj_je_treba_obnoviti_elektrolite\" title=\"Zakaj je treba obnoviti elektrolite?\">Zakaj je treba obnoviti elektrolite?<\/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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Kaj_je_izotonicni_napitek\" title=\"Kaj je izotoni\u010dni napitek?\">Kaj je izotoni\u010dni napitek?<\/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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Katere_so_aktivne_sestavine_izotonicnega_napitka\" title=\"Katere so aktivne sestavine izotoni\u010dnega napitka?\">Katere so aktivne sestavine izotoni\u010dnega napitka?<\/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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Vrste_izotonicnih_napitkov_in_njihova_uporaba_v_sportu\" title=\"Vrste izotoni\u010dnih napitkov in njihova uporaba v \u0161portu\">Vrste izotoni\u010dnih napitkov in njihova uporaba v \u0161portu<\/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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Uporaba_izotonicnih_napitkov\" title=\"Uporaba izotoni\u010dnih napitkov\">Uporaba izotoni\u010dnih napitkov<\/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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Kdaj_pa_ni_treba_piti_izotonicnih_napitkov\" title=\"Kdaj pa ni treba piti izotoni\u010dnih napitkov?\">Kdaj pa ni treba piti izotoni\u010dnih napitkov?<\/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\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Kako_pripraviti_domaci_izotonicni_napitek\" title=\"Kako pripraviti doma\u010di izotoni\u010dni napitek?\">Kako pripraviti doma\u010di izotoni\u010dni napitek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce ste navdu\u0161eni teka\u010d, kolesar ali drug vzdr\u017eljivostni \u0161portnik, ste verjetno \u017ee sli\u0161ali za pomen izotoni\u010dnih napitkov. Na splo\u0161no je znano, da med dolgotrajno telesno dejavnostjo <strong>pomagajo dopolnjevati teko\u010dino, elektrolite in energijo<\/strong>. Toda ali so smiselni tudi v fitnesu, na nogometnem treningu in pri drugih \u0161portih?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_je_pomembno_piti_med_vadbo\"><\/span>Zakaj je pomembno piti med vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri teku, kolesarjenju in drugih telesnih dejavnostih se obi\u010dajno bolj znojimo, zaradi \u010desar izgubljamo telesne teko\u010dine. \u010ce ta izguba dose\u017ee <strong>2 % telesne te\u017ee<\/strong> (pri 70 kg te\u017eki osebi to pomeni 1,4 litra), lahko pride do dehidracije. Njeni simptomi so utrujenost, glavobol, omotica in slab\u0161a zmogljivost. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160portniki, ki se ukvarjajo s \u0161portom, obi\u010dajno izgubijo <strong>od 4 do 10 litrov<\/strong> vode v enem dnevu. Zato je pomembno, da teko\u010dino dopolnjujejo \u010dez dan in med vadbo.<span style=\"color: #ff6600\">&nbsp;[2]<\/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\">Priporo\u010den vnos teko\u010dine med vadbo<\/h3>\n\n\n\n<p><strong>Poraba teko\u010dine je vedno odvisna od okoljskih pogojev<\/strong>, kot so temperatura ali vla\u017enost okolja, trajanje in intenzivnost vadbe ali telesna te\u017ea \u0161portnika. Med gibanjem se v delujo\u010dih mi\u0161icah ustvarja tudi toplota, ki jo je treba odvajati. Telo naredi vse potrebno, da se u\u010dinkovito ohladi. Pri tem se najbolje obnese potenje.<\/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\">Po standardih je priporo\u010dljivo piti:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>500 ml teko\u010dine 2 uri pred vadbo<\/li><li>125-250 ml neposredno pred vadbo<\/li><li>125-250 ml vsakih 10-20 minut med treningom ali tekmo<\/li><li>po vadbi je priporo\u010dljivo popiti 150 % izgubljene teko\u010dine (npr. \u010de po vadbi tehtate 1 kg manj, morate postopoma dopolniti 1,5 l teko\u010dine) <span style=\"color: #ff6600\">[3-4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta priporo\u010dila veljajo zlasti za vzdr\u017eljivostne \u0161porte, pri katerih obi\u010dajno pride do najve\u010djih izgub teko\u010dine. Z znojem iz telesa odhajajo tudi <strong>minerali ali elektroliti<\/strong>, ki jih je treba obnoviti. V takem primeru je priporo\u010dljivo navadno vodo nadomestiti z izotoni\u010dnimi napitki, ki vsebujejo elektrolite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, zakaj je pitje zadostne koli\u010dine vode tako pomembno in kaj lahko povzro\u010di dehidracija, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\">Kako nezadostno u\u017eivanje vode vpliva na va\u0161e zdravje.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg\" alt=\"Zakaj je pitje vode med vadbo pomembno? \" class=\"wp-image-381141\" width=\"843\" height=\"563\" title=\"Zakaj je pitje vode med vadbo pomembno? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_je_treba_obnoviti_elektrolite\"><\/span>Zakaj je treba obnoviti elektrolite?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med minerale, ki jih uvr\u0161\u010damo med elektrolite, spadajo <strong>natrij, <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalij<\/a>, <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a>, <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a><\/strong> in <strong>klorid<\/strong>. \u0160portnik lahko na primer dnevno izgubi od 3.500 do 7.000 mg natrija. Vsa ta mikrohranila imajo v telesu \u0161tevilne pomembne vloge, povezane s <strong>hidracijo, delovanjem mi\u0161ic, prenosom \u017eivcev in presnovo hranil<\/strong>. Tako lahko pomembno vplivajo na \u0161portno zmogljivost. <span style=\"color: #ff6600\">[2, 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ustrezno hidracijo je bistveno, da v telesu vzdr\u017eujemo optimalno raven natrija in kalija. <strong>Ti minerali uravnavajo izlo\u010danje in zadr\u017eevanje vode v telesu<\/strong>. Nizka raven natrija lahko privede celo do <strong>nevarne hiponatremije<\/strong>. To stanje se obi\u010dajno ka\u017ee z zmedenostjo, slabostjo in motnjami zavesti. \u0160e posebej pogosto je pri zahtevnih vzdr\u017eljivostnih dogodkih, kot so maratoni ali ultramaratoni, tveganje pa obstaja tudi pri nenadnem velikem vnosu vode z nizko vsebnostjo natrija. Poleg tega je pomanjkanje natrija, magnezija in kalcija povezano z <strong>ve\u010djim tveganjem za mi\u0161i\u010dne kr\u010de<\/strong>. <span style=\"color: #ff6600\">[6, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri napornem in dolgotrajnem treningu vnos elektrolitov s prehrano in dodatki pred in po treningu morda ne bo zadostoval. Med dejavnostjo jih je treba <strong>dopolniti<\/strong>, prav tako kot ogljikove hidrate, ki lahko <strong>prepre\u010dijo upad zmogljivosti<\/strong>. To najla\u017eje storite tako, da pijete <strong><a href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izotoni\u010dne napitke<\/a><\/strong>.<span style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_izotonicni_napitek\"><\/span>Kaj je izotoni\u010dni napitek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Izotoni\u010dni napitki<\/a><\/strong> so namenjeni \u0161portnikom za u\u010dinkovito dopolnjevanje teko\u010dine, mineralov in energije. Obi\u010dajno vsebujejo <strong>elektrolite<\/strong>, lahko prebavljive ogljikove hidrate, v\u010dasih pa tudi <strong><a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a>, <a href=\"https:\/\/gymbeam.si\/aminokisline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokisline<\/a>, kofein in druge funkcionalne snovi<\/strong>. Zato lahko <strong>pomagajo ohranjati zmogljivost in odlo\u017eijo utrujenost, zlasti med vzdr\u017eljivostnimi dejavnostmi<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozitiven u\u010dinek ionskih napitkov na \u0161portno zmogljivost je bil dokazan v \u0161tevilnih \u0161tudijah. Njihove ugotovitve pogosto ka\u017eejo, da je pitje teko\u010din, ki vsebujejo <strong>elektrolite in ogljikove hidrate, v primerjavi z navadno vodo izbolj\u0161alo zmogljivost<\/strong>. Ta u\u010dinek se je pojavil pri visoko intenzivnih \u0161portnih dejavnostih, ki so trajale vsaj eno uro. Pri kraj\u0161ih in manj napornih dejavnostih tak\u0161ni rezultati obi\u010dajno niso dose\u017eeni, zato obi\u010dajno zado\u0161\u010da, da ostanemo pri navadni vodi. <span style=\"color: #ff6600\">[8] <\/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\">Izotoni\u010dni \u0161portni napitki lahko pomagajo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>opraviti dalj\u0161e treninge in prete\u010di ali prekolesariti dalj\u0161o razdaljo,&nbsp;&nbsp;<\/li><li>bolje prena\u0161ati visoko intenzivne obremenitve in izbolj\u0161ati svoje \u010dase na razli\u010dnih razdaljah.<\/li><\/ul>\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=\"28095,59881,57832,61396,61402,28763,29401,65044,58321,3813,59104,35320 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_aktivne_sestavine_izotonicnega_napitka\"><\/span>Katere so aktivne sestavine izotoni\u010dnega napitka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Elektroliti<\/h3>\n\n\n\n<p>Ve\u010dina ionskih napitkov vsebuje natrij. Sledijo mu kalij, magnezij, kalcij in drugi <strong><a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektroliti<\/a><\/strong>, ki imajo pomembno vlogo pri \u0161portu. Na voljo so tudi v obliki priro\u010dnih tablet, ki jih lahko zau\u017eijete z vodo.<\/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\">Kak\u0161ne so funkcije elektrolitov med vadbo?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Natrij<\/strong> in kalij sta odgovorna za upravljanje vode v telesu. Zato sta klju\u010dna za pravilno absorpcijo in izlo\u010danje te teko\u010dine.<\/li><li><strong>Magnezij<\/strong>, kalcij in kalij prispevajo k pravilnemu delovanju mi\u0161ic.<\/li><li><strong>Magnezij<\/strong> pomaga zmanj\u0161ati ob\u010dutek utrujenosti in iz\u010drpanosti.<\/li><li><strong>Klorid<\/strong> skrbi za vzdr\u017eevanje kislinsko-bazi\u010dnega ravnovesja v telesu.<\/li><li><strong>Kalcij<\/strong> prispeva k normalnemu delovanju \u017eiv\u010dnih prenosov, ki na\u0161im mi\u0161icam omogo\u010dajo sprejemanje signalov iz mo\u017eganov za gibanje. <span style=\"color: #ff6600\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napitki, ki vsebujejo elektrolite, pomagajo vzdr\u017eevati optimalno raven teh <a href=\"https:\/\/gymbeam.si\/ostali-minerali\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralov<\/a>, kar pripomore k za\u0161\u010diti pred <strong>dehidracijo, hiponatremijo, prebavnimi motnjami, mi\u0161i\u010dnimi kr\u010di, utrujenostjo in \u0161ibkostjo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kak\u0161en je priporo\u010den vnos elektrolitov za vzdr\u017eljivostne \u0161porte?<\/h4>\n\n\n\n<p>Pri vzdr\u017eljivostnih \u0161portih je dodajanje natrija najpomembnej\u0161e za prepre\u010devanje hiponatremije. Zato se ta uradna priporo\u010dila nana\u0161ajo zlasti na ta elektrolit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pri vadbi, ki traja ve\u010d kot dve uri, moramo na uro dopolniti od <strong>300 do 600 mg natrija<\/strong>.<\/li><li>Po podatkih American College of Sports Medicine je za \u0161portne dejavnosti do 3 ur priporo\u010dljivo izbrati pija\u010do z <strong>0,5-0,7 g natrija na 1 liter teko\u010dine<\/strong>. To pija\u010do je nato treba piti v koli\u010dinah 125-250 ml vsakih 10-20 minut.<\/li><li>Pri aktivnostih, ki trajajo ve\u010d kot 3 ure, je zaradi ve\u010dje izgube znoja obi\u010dajno bolje preiti na bolj koncentrirane napitke z 0,7-1 g natrija na 1 liter teko\u010dine. Vsakih 10 do 20 minut spijte 125 do 250 ml. <span style=\"color: #ff6600\">[3, 6]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg\" alt=\"Pomen elektrolitov med vadbo\" class=\"wp-image-381166\" width=\"843\" height=\"519\" title=\"Pomen elektrolitov med vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-2048x1261.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ogljikovi hidrati<\/h3>\n\n\n\n<p>Vsebnost ogljikovih hidratov se razlikuje med razli\u010dnimi ionskimi napitki in najpogosteje zna\u0161a od <strong>3 do 8 g na 100 ml<\/strong>. Obi\u010dajno so v obliki hitro absorbiranih ogljikovih hidratov, kot so <strong>glukoza, fruktoza, saharoza, izomaltuloza ali <a href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodekstrin<\/a><\/strong>.&nbsp;<span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti ogljikovi hidrati so med vadbo lahko dostopen vir energije. Telo jih hitro razgradi in absorbira, tako da jih mi\u0161ice skoraj takoj uporabijo za energijo, ki poganja gibanje. <strong>Pomagajo prepre\u010diti iz\u010drpavanje shranjenega ogljikohidratnega glikogena<\/strong> in tako odlo\u017eijo mi\u0161i\u010dno utrujenost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primerjavi z <a href=\"https:\/\/gymbeam.si\/energijski-geli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ogljikohidratnimi geli<\/a> in plo\u0161\u010dicami vsebujejo izotoni\u010dni napitki manj ogljikovih hidratov, vendar za to obstaja razlog. <strong>Nizka koncentracija je namre\u010d klju\u010dna za u\u010dinkovito absorpcijo teko\u010din in elektrolitov iz prebavnega sistema<\/strong>. Z ve\u010djimi koli\u010dinami ogljikovih hidratov se lahko ta proces upo\u010dasni, obstaja pa tudi nevarnost prebavnih te\u017eav. <span style=\"color: #ff6600\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kak\u0161en je priporo\u010den vnos ogljikovih hidratov za vzdr\u017eljivostne \u0161porte?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>American College of Sports Medicine priporo\u010da pitje pija\u010d s <strong>6-8 % ogljikovih hidratov (izotoni\u010dna pija\u010da)<\/strong> za \u0161portne aktivnosti, dalj\u0161e od 60 minut.<\/li><li>Za vzdr\u017eevanje optimalne ravni glikogena med vzdr\u017eljivostno dejavnostjo zau\u017eijte <strong>od 30 do 60 g hitro prebavljivih ogljikovih hidratov<\/strong> na uro iz pija\u010d in drugih dodatkov.<\/li><li>Pri aktivnostih (tekmah), ki trajajo ve\u010d kot 2,5 ure, se lahko vnos pove\u010da na <strong>90 g<\/strong>. Kombinacija glukoze in fruktoze v razmerju <strong>2:1 (60 g glukoze + 30 g fruktoze)<\/strong> je idealna, saj se u\u010dinkovito absorbira skozi prebavni sistem.<\/li><li>U\u017eivanje ogljikovih hidratov morate vedno prilagoditi svojim prehranjevalnim navadam in prebavni toleranci. <span style=\"color: #ff6600\">[3, 9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primeru <a href=\"https:\/\/gymbeam.si\/hipotonicni-napitek-rehydrate-1000ml-gymbeam.html\" class=\"ek-link\"><strong>hipertoni\u010dnih napitkov<\/strong><\/a> v prahu ali <a href=\"https:\/\/gymbeam.si\/fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teko\u010dega koncentrata<\/a> je koncentracija ogljikovih hidratov odvisna od koli\u010dine uporabljenega izdelka in vode. Odvisno od razred\u010ditve lahko dobite ni\u017ejo ali vi\u0161jo vsebnost ogljikovih hidratov. <span style=\"color: #ff6600\">[5]<\/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\">3. Ostale aktivne sestavine<\/h3>\n\n\n\n<p>Nekateri izotoni\u010dni napitki se razlikujejo po vsebnosti <strong>kofeina, vitaminov, aminokislin v obliki BCAA ali topilcev ma\u0161\u010dob (obi\u010dajno l-karnitina)<\/strong>. Zaradi teh snovi zagotavljajo dodatne koristi. <a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a> vam lahko na primer pove\u010da raven energije in odlo\u017ei utrujenost, medtem ko so <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topilci ma\u0161\u010dob<\/a> koristni pri huj\u0161anju, ko \u0161teje vsaka dodatna izgubljena kalorija. <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> lahko pomagajo odlo\u017eiti utrujenost in za\u0161\u010ditijo mi\u0161i\u010dno maso pred izgorevanjem za energijo, kar je koristno tako pri vzdr\u017eljivostnih \u0161portih kot pri \u0161portih za mo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se ukvarjate z vzdr\u017eljivostnimi \u0161porti in vas zanima, kateri drugi dodatki bi vam lahko pomagali izbolj\u0161ati zmogljivost, si oglejte na\u0161 \u010dlanek o <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" class=\"ek-link\">11 najbolj\u0161ih dodatkih za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg\" alt=\"Kaj vsebuje izotoni\u010dni napitek? \" class=\"wp-image-381181\" width=\"843\" height=\"562\" title=\"Kaj vsebuje izotoni\u010dni napitek? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vrste_izotonicnih_napitkov_in_njihova_uporaba_v_sportu\"><\/span>Vrste izotoni\u010dnih napitkov in njihova uporaba v \u0161portu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u0161portni prehrani se lahko sre\u010date s tremi vrstami izotoni\u010dnih napitkov, ki se razlikujejo predvsem po vsebnosti ogljikovih hidratov. Glede na to, ali imajo ni\u017ejo, podobno ali vi\u0161jo koncentracijo raztopljenih snovi (osmolalnost) v primerjavi s krvno plazmo, jih delimo na <strong>hipotoni\u010dne, izotoni\u010dne in hipertoni\u010dne<\/strong>. Te lastnosti nato vplivajo na hitrost absorpcije teko\u010dine in njeno uporabo med \u0161portom. <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vrste ionskih napitkov<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Osmolalnost v primerjavi s krvno plazmo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vsebnost ogljikovih hidratov<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Lastnosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Najbolj pogoste uporabe<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">hipotoni\u010dni napitki<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni\u017eje<\/td><td class=\"has-text-align-center\" data-align=\"center\">manj kot 6%<\/td><td class=\"has-text-align-center\" data-align=\"center\">najhitrej\u0161a absorpcija teko\u010din, ni\u017eja vsebnost ogljikovih hidratov<\/td><td class=\"has-text-align-center\" data-align=\"center\">vzdr\u017eljivost ali mo\u010d do 60 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">izotoni\u010dni napitki<\/td><td class=\"has-text-align-center\" data-align=\"center\">podobno kot<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">hitro obnavljanje teko\u010dine in ogljikovih hidratov med vadbo<\/td><td class=\"has-text-align-center\" data-align=\"center\">vzdr\u017eljivostne dejavnosti, ekipni \u0161porti ali visoko intenzivna vadba za mo\u010d, ki traja ve\u010d kot 60 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hipertoni\u010dni napitki<\/td><td class=\"has-text-align-center\" data-align=\"center\">vi\u0161je<\/td><td class=\"has-text-align-center\" data-align=\"center\">ve\u010d kot 8%<\/td><td class=\"has-text-align-center\" data-align=\"center\">po\u010dasnej\u0161a absorpcija teko\u010din, ve\u010dja vsebnost ogljikovih hidratov<\/td><td class=\"has-text-align-center\" data-align=\"center\">pred in po vadbi za obnovo ogljikovih hidratov (shranjenega glikogena)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uporaba_izotonicnih_napitkov\"><\/span>Uporaba izotoni\u010dnih napitkov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri ve\u010dini \u0161portnih dejavnosti, ki trajajo najve\u010d eno uro, zadostuje vnos teko\u010dine v obliki navadne vode. Vendar se razmere spremenijo pri visoko intenzivnih ali dolgotrajnih \u0161portnih dejavnostih, pri katerih se zlasti v zahtevnih okoljskih razmerah pove\u010da izguba vode in elektrolitov, pove\u010da pa se tudi potreba po dopolnjevanju energije.&nbsp;<\/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\">1. Kdaj je primeren hipotoni\u010dni napitek?&nbsp;<\/h3>\n\n\n\n<p><strong>Hipotoni\u010dni napitek<\/strong> ima najni\u017ejo vsebnost ogljikovih hidratov med vsemi tremi (manj kot 6 %), zato je primeren za dejavnosti, pri katerih ne potrebujete toliko energije, vendar \u017eelite vnesti elektrolite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za \u0161portne dejavnosti do 60 minut<\/strong> pri vi\u0161jih temperaturah in pove\u010dani vla\u017enosti, ko se obi\u010dajno bolj znojimo.<\/li><li>Bikram joga ali katera koli druga vadba v vro\u010dem okolju.&nbsp;<\/li><li>V toplih poletnih dneh za ohranjanje optimalne hidracije.<span style=\"color: #ff6600\"> [13]<\/span><\/li><\/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\">2. Kdaj je izotoni\u010dni napitek primerno u\u017eivati?<\/h3>\n\n\n\n<p><strong>Izotoni\u010dni napitek<\/strong> ima idealno razmerje med vsebnostjo vode in ogljikovih hidratov (6-8 %). Zaradi tega ga telo hitro absorbira, ne obremenjuje toliko prebavnega trakta in hkrati daje nekaj energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vzdr\u017eljivostni \u0161porti<\/strong>, kot so tek, kolesarjenje, plavanje in pohodni\u0161tvo, ki trajajo ve\u010d kot 60 minut.<\/li><li><strong>Ekipni \u0161porti<\/strong>, kot so nogomet, hokej, ragbi, odbojka, ko\u0161arka, ve\u010d kot 60 minut.<\/li><li><strong>Visoko intenzivna vadba za mo\u010d ali CrossFit<\/strong>, ki traja ve\u010d kot 60 minut.<\/li><li><strong>Zumba, aerobika in drugi visoko intenzivni plesni te\u010daji<\/strong>, ki jih izvajate ve\u010d kot eno uro.<\/li><li><strong>Med kratkimi in visoko intenzivnimi treningi<\/strong>. V tem primeru se je izkazalo, da je preprosto izpiranje ust s pija\u010do, ki vsebuje ogljikove hidrate (izpiranje ust), u\u010dinkovito. S tem ne obremenimo \u017eelodca, \u0161e vedno pa lahko ob\u010dutimo naval energije zaradi aktivacije dolo\u010denih centrov v mo\u017eganih. <span style=\"color: #ff6600\">[13]<\/span><\/li><\/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\">3. Kdaj je primerno u\u017eivati hipertoni\u010dni napitek?&nbsp;<\/h3>\n\n\n\n<p><strong>Hipertoni\u010dni napitek<\/strong> vsebuje najve\u010d ogljikovih hidratov (ve\u010d kot 8 %). Zato se po\u010dasneje prebavlja in bolj obremenjuje prebavni trakt. Zato ni primeren, kadar je va\u0161 glavni cilj hitro dopolnjevanje teko\u010dine. \u010ce pa potrebujete vir energije, ki se absorbira hitreje kot iz trdne hrane, je hipertoni\u010dna raztopina lahko idealna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pred in po vadbi<\/strong> za dopolnitev glikogenskih zalog.<\/li><li>Kot <strong>hiter vir energije<\/strong>, na primer ob padcu sladkorja v krvi ali po dalj\u0161em postu.<\/li><li>Vzdr\u017eljivostne dejavnosti v hladnem vremenu, ki trajajo ve\u010d kot 60 minut, ko vam ni treba toliko pove\u010dati vnosa teko\u010dine, ampak vas zanima predvsem dopolnitev energije. V tem primeru se priporo\u010deni vnos teko\u010dine obi\u010dajno zmanj\u0161a. Lahko pa hipertoni\u010dni napitek zamenjate z izotoni\u010dnim ali hipotoni\u010dnim napitkom, ki sta primernej\u0161a za dopolnjevanje teko\u010dine.&nbsp;<\/li><li>Pri <strong>kratkih in intenzivnih vadbah<\/strong> zadostuje \u017ee izpiranje ust. <span style=\"color: #ff6600\">[13]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg\" alt=\"Kdaj piti izotoni\u010dne napitke?\" class=\"wp-image-381196\" width=\"843\" height=\"562\" title=\"Kdaj piti izotoni\u010dne napitke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_pa_ni_treba_piti_izotonicnih_napitkov\"><\/span>Kdaj pa ni treba piti izotoni\u010dnih napitkov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri nekaterih \u0161portnih dejavnostih so izotoni\u010dni napitki nesmiselni in <strong>je bolje, da se poslu\u017eujete navadne vode<\/strong>. \u010ce je va\u0161 cilj huj\u0161anje, lahko celo <strong>upo\u010dasnijo va\u0161e rezultate<\/strong>. En liter izotoni\u010dnega napitka vsebuje pribli\u017eno 250 kalorij, kar je ve\u010d, kot povpre\u010dna 65-kilogramska \u017eenska pokuri v eni uri pilatesa ali joge. Namesto kalori\u010dnega primanjkljaja, ki je klju\u010dnega pomena za huj\u0161anje, lahko torej ustvarite kalori\u010dni prese\u017eek. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Redna vadba v fitnesu<\/h3>\n\n\n\n<p>Pri klasi\u010dnem treningu za mo\u010d, za katerega so zna\u010dilni premori med serijami, obi\u010dajno ne pridete do tako visoke intenzivnosti, da bi morali dopolnjevati energijo ali elektrolite.&nbsp;<\/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\">2. Kardio vadba in vadba v fitnesu do 60 minut<\/h3>\n\n\n\n<p>Pri teku, kolesarjenju ali drugih oblikah vadbe v normalnih razmerah (brez ekstremnih temperatur) zadostuje tudi \u010dista voda.&nbsp;<\/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\">3. Pilates, joga in druge manj intenzivne vadbe&nbsp;<\/h3>\n\n\n\n<p>\u010ce obiskujete ure joge, pilatesa ali gimnastike (na neprofesionalni ravni), vam med vadbo obi\u010dajno ni treba dopolnjevati elektrolitov in energije.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pripraviti_domaci_izotonicni_napitek\"><\/span>Kako pripraviti doma\u010di izotoni\u010dni napitek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izotoni\u010dni napitki vsebujejo uravnote\u017eeno razmerje vode, mineralov in lahko prebavljivih ogljikovih hidratov. Zasnovani so za \u0161portnike z upo\u0161tevanjem njihovih potreb. Tisti, ki jih kupite, so varna izbira, saj \u017ee vsebujejo idealno me\u0161anico snovi v optimalnem razmerju. Pijete jih lahko naravnost iz plastenke ali jih razred\u010dite z vodo v skladu s priporo\u010deno uporabo. Obstaja pa tudi mo\u017enost izdelave <strong>doma\u010dega \u0161portnega napitka<\/strong>. Ta verjetno ne bo tako okusen, vendar bo slu\u017eil svojemu namenu. Kako ga pripraviti?<\/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\">Za pripravo 1 litra izotoni\u010dnega napitka potrebujete:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1000 ml \u010diste tople vode<\/li><li>60-80 g <a href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodekstrina<\/a>, glukoze ali fruktoze<\/li><li>\u00bc \u017eli\u010dke <a href=\"https:\/\/gymbeam.si\/roza-himalajska-sol-fina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soli<\/a><\/li><li>me\u0161anici lahko dodate tudi <a href=\"https:\/\/gymbeam.si\/magnezijev-citrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a> v prahu<\/li><li><a href=\"https:\/\/gymbeam.si\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladilo<\/a> po potrebi<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse skupaj temeljito preme\u0161ajte, najbolje v <a href=\"https:\/\/gymbeam.si\/shakerji\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shakerju<\/a>, in uporabite kot \u0161portni napitek v skladu z zgornjim priporo\u010dilom. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju dana\u0161njega \u010dlanka zdaj veste, kdaj je smiselno piti izotoni\u010dne napitke in v katerih primerih je dovolj piti navadno vodo. \u010ce se na primer odpravljate na dolg tek ali celodnevno kolesarjenje, je bolje, da si izotoni\u010dni napitek nato\u010dite v \u0161portno plastenko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate enourno vadbo v fitnesu ali uro joge, vam ni treba skrbeti za dopolnjevanje elektrolitov in ogljikovih hidratov. V vsakem primeru je pomembno, da spremljate dnevni vnos teko\u010dine in vnos teko\u010dine prilagodite trenutnim razmeram (vreme, telesna dejavnost).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali vam je dana\u0161nji \u010dlanek pomagal pri bolj\u0161em razumevanju izotoni\u010dnih napitkov? \u010ce je temu tako, ga delite s prijatelji.&nbsp;<\/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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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>Vse, kar morate vedeti o izotoni\u010dnih napitkih. Kdaj je bolje izbrati hipotoni\u010dno, izotoni\u010dno, hipertoni\u010dno pija\u010do ali preprosto vodo?<\/p>\n","protected":false},"author":129,"featured_media":381139,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6627,6507,7485,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-390079","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-hidracija","9":"tag-prehranska-dopolnila","10":"tag-trening-sl","11":"tag-zdravje","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>\u0160portne pija\u010de: Kdaj piti izotoni\u010dni napitek ali vodo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj vsebujejo izotoni\u010dne napitke in zakaj jih potrebujemo? 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Kako pripraviti napitek za dovajanje ionov?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Iontovy-napoj-FB-.png","width":1200,"height":628,"caption":"Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i jak\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u0160portne pija\u010de: Kdaj piti izotoni\u010dni napitek ali vodo?"}]},{"@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. 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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