{"id":393904,"date":"2022-10-12T11:46:09","date_gmt":"2022-10-12T09:46:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393904"},"modified":"2025-04-14T16:32:50","modified_gmt":"2025-04-14T14:32:50","slug":"sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/","title":{"rendered":"Sportski napici: Kada trebate piti ionski napitak ili vodu?"},"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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Zasto_je_vazno_piti_tijekom_vjezbanja\" title=\"Za\u0161to je va\u017eno piti tijekom vje\u017ebanja?\">Za\u0161to je va\u017eno piti tijekom 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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Zasto_je_potrebno_nadoknaditi_elektrolite\" title=\"Za\u0161to je potrebno nadoknaditi elektrolite?\">Za\u0161to je potrebno nadoknaditi 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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Sto_je_ionski_napitak\" title=\"\u0160to je ionski napitak?\">\u0160to je ionski napitak?<\/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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Koje_aktivne_sastojke_sadrze_ionski_napici\" title=\"Koje aktivne sastojke sadr\u017ee ionski napici?\">Koje aktivne sastojke sadr\u017ee ionski napici?<\/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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Vrste_ionskih_napitaka_i_njihova_primjena_u_sportu\" title=\"Vrste ionskih napitaka i njihova primjena u sportu\">Vrste ionskih napitaka i njihova primjena u sportu<\/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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Upotreba_ionskih_napitaka\" title=\"Upotreba ionskih napitaka\">Upotreba ionskih napitaka<\/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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Kada_s_druge_strane_nije_potrebno_piti_ionske_napitke\" title=\"Kada, s druge strane, nije potrebno piti ionske napitke?\">Kada, s druge strane, nije potrebno piti ionske napitke?<\/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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Kako_doma_napraviti_ionski_napitak\" title=\"Kako doma napraviti ionski napitak?\">Kako doma napraviti ionski napitak?<\/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.ba\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako ste strastveni trka\u010d, biciklist ili sporta\u0161 izdr\u017eljivosti, vjerojatno ste \u010duli koliko su va\u017eni ionski napici. Op\u0107enito je poznato da <strong>poma\u017eu nadoknaditi teku\u0107inu, elektrolite i energiju<\/strong> tijekom dugotrajne tjelesne aktivnosti. Ali mogu li se koristiti i u teretani, na nogometnim treninzima i drugim sportovima?<\/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=\"Zasto_je_vazno_piti_tijekom_vjezbanja\"><\/span>Za\u0161to je va\u017eno piti tijekom vje\u017ebanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u010danje, vo\u017enja bicikla i druge tjelesne aktivnosti obi\u010dno uzrokuju poja\u010dano znojenje, \u0161to rezultira gubitkom tjelesnih teku\u0107ina. Ako taj gubitak dosegne <strong>2% tjelesne te\u017eine<\/strong> (kod osobe od 70 kg to je 1,4 litre), mo\u017ee do\u0107i do dehidracije. Simptomi dehidracije uklju\u010duju umor, glavobolju, vrtoglavicu i<strong> smanjene performanse.<\/strong> <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>Obi\u010dno sporta\u0161i <strong>izgube 4-10 litara vode dnevno<\/strong>. Zato je va\u017eno da nadokna\u0111uju teku\u0107inu tijekom dana i tijekom vje\u017ebanja.<span style=\"color: #ff6600;\"> [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\">Preporu\u010deni unos teku\u0107ine tijekom vje\u017ebanja<\/h3>\n\n\n\n<p><strong>Unos teku\u0107ine uvijek ovisi o uvjetima okoline<\/strong> kao \u0161to su temperatura ili vla\u017enost okoline, trajanje i intenzitet vje\u017ebanja ili te\u017eina sporta\u0161a. Kada se kre\u0107ete, mi\u0161i\u0107i koji rade tako\u0111er stvaraju toplinu koju je potrebno ukloniti. Va\u0161e tijelo tada \u010dini sve \u0161to je potrebno da se u\u010dinkovito ohladi. Za to najbolje poma\u017ee znojenje.<\/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\">Op\u0107enito se preporu\u010duje piti:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml teku\u0107ine 2 sata prije vje\u017ebanja<\/li>\n\n\n\n<li>125 &#8211; 250 ml neposredno prije vje\u017ebanja<\/li>\n\n\n\n<li>125 &#8211; 250 ml svakih 10 &#8211; 20 minuta tijekom treninga ili utrke<\/li>\n\n\n\n<li>nakon vje\u017ebanja preporu\u010duje se popiti 150% izgubljene teku\u0107ine (na primjer ako nakon treninga imate 1 kg manje, trebali biste postupno nadokna\u0111ivati 1,5 l teku\u0107ine) <span style=\"color: #ff6600;\">[3-4]<\/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>Ove preporuke posebno vrijede za sportove izdr\u017eljivosti, gdje obi\u010dno dolazi do najve\u0107ih gubitaka teku\u0107ine. <strong>Minerali ili elektroliti<\/strong> se tako\u0111er gube znojenjem i potrebno ih je nadoknaditi. U takvoj situaciji preporu\u010dljivo je zamijeniti obi\u010dnu vodu ionskim napicima koji sadr\u017ee elektrolite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate za\u0161to je toliko va\u017eno piti dovoljno vode i \u0161to mo\u017ee uzrokovati dehidracija, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na zdravlje.<\/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=\"750\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg\" alt=\"Za\u0161to je va\u017eno piti vodu tijekom vje\u017ebanja?\" class=\"wp-image-381141\" style=\"width:843px;height:563px\" title=\"Za\u0161to je va\u017eno piti vodu tijekom vje\u017ebanja?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_je_potrebno_nadoknaditi_elektrolite\"><\/span>Za\u0161to je potrebno nadoknaditi elektrolite?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Minerali koji se klasificiraju kao elektroliti su<strong> natrij,<\/strong> <a href=\"https:\/\/gymbeam.ba\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalij<\/strong><\/a>, <a href=\"https:\/\/gymbeam.ba\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalcij<\/strong><\/a>, <a href=\"https:\/\/gymbeam.ba\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnezij<\/strong><\/a> <strong>i klorid.<\/strong> Na primjer, sporta\u0161 mo\u017ee izgubiti 3500 &#8211; 7000 mg natrija dnevno. Svi ovi mikronutrijenti imaju brojne va\u017ene uloge u tijelu povezane s <strong>hidratacijom, radom mi\u0161i\u0107a, prijenosom \u017eiv\u010danih impulsa i metabolizmom hranjivih tvari<\/strong>. Stoga mogu imati veliki utjecaj na izvedbu. <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>\u0160to se ti\u010de pravilne hidratacije, bitno je odr\u017eavati optimalnu razinu natrija i kalija u tijelu. Ovi minerali reguliraju<strong> izlu\u010divanje i zadr\u017eavanje vode u tijelu<\/strong>. Niske razine natrija mogu \u010dak dovesti do <strong>opasne hiponatrijemije<\/strong>. Ovo se stanje tipi\u010dno o\u010dituje dezorijentacijom, mu\u010dninom i poreme\u0107ajem svijesti. \u010cesto je tijekom zahtjevnih aktivnosti kao \u0161to su maratoni ili ultra-maratoni, a tako\u0111er predstavlja rizik kod iznenadnog visokog unosa vode s niskim sadr\u017eajem natrija. Osim toga, nedostaci natrija, magnezija i kalcija povezani su s <strong>ve\u0107im rizikom od gr\u010deva u mi\u0161i\u0107ima.<\/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>Za naporan i dugotrajan trening, unos elektrolita putem prehrane i dodataka prije i poslije treninga mo\u017eda ne\u0107e biti dovoljan. Treba ih <strong>nadoknaditi tijekom aktivnosti<\/strong>, kao i ugljikohidrate, koji mogu <strong>sprije\u010diti pad performansi<\/strong>. Najlak\u0161i na\u010din da to u\u010dinite je konzumiranjem <a href=\"https:\/\/gymbeam.ba\/napitci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ionskih napitaka<\/strong><\/a>.<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=\"Sto_je_ionski_napitak\"><\/span>\u0160to je ionski napitak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ba\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ionski napici<\/strong><\/a> napravljeni su za sporta\u0161e kako bi im pomogli da u\u010dinkovito nadoknade teku\u0107inu, minerale i energiju. Obi\u010dno sadr\u017ee elektrolite, lako probavljive ugljikohidrate, a ponekad i <a href=\"https:\/\/gymbeam.ba\/vitamini\" class=\"ek-link\">vitamine<\/a>, <a href=\"https:\/\/gymbeam.ba\/aminokiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokiseline<\/a>, <a href=\"https:\/\/gymbeam.ba\/caffeine-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a> i druge funkcionalne tvari. Kao rezultat toga, <strong>mogu pomo\u0107i u odr\u017eavanju performansi i odgoditi umor, osobito tijekom aktivnosti izdr\u017eljivosti.<\/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>Pozitivan u\u010dinak ionskih napitaka na izvedbu dokazan je u brojnim studijama. Njihovi zaklju\u010dci \u010desto pokazuju da je u usporedbi s obi\u010dnom vodom, <strong>teku\u0107ina koja sadr\u017ei elektrolite i ugljikohidrate dovela do pobolj\u0161ane izvedbe<\/strong>. Taj se u\u010dinak dogodio u sportskim aktivnostima visokog intenziteta koje su trajale najmanje sat vremena. Za kra\u0107e i manje naporne aktivnosti obi\u010dno se ne posti\u017eu takvi rezultati, pa je obi\u010dno dovoljno piti obi\u010dnu vodu. <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\">Ionski napici mogu pomo\u0107i:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>da izdr\u017eite du\u017ee treninge, tr\u010dite ili vozite bicikl na ve\u0107e udaljenosti,<\/li>\n\n\n\n<li>da bolje podnesete optere\u0107enja visokog intenziteta i pobolj\u0161ate svoja vremena na razli\u010ditim udaljenostima te izvu\u010dete najbolje iz sebe tijekom utrke.<\/li>\n<\/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=\"Koje_aktivne_sastojke_sadrze_ionski_napici\"><\/span>Koje aktivne sastojke sadr\u017ee ionski napici?<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\u0107ina ionskih napitaka sadr\u017ei natrij, kalij, magnezij, kalcij i druge elektrolite koji imaju va\u017enu ulogu tijekom bavljenja sportom. Mogu se prona\u0107i i u obliku <a href=\"https:\/\/gymbeam.ba\/tablete-elektrolita-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prakti\u010dnih tableta<\/a>&nbsp;koje se piju zajedno s vodom.<\/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\">Koje su funkcije elektrolita tijekom vje\u017ebanja?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Natrij<\/strong> i kalij odgovorni su za upravljanje vodom u tijelu. Stoga su klju\u010dni za pravilnu apsorpciju i izlu\u010divanje vode.<\/li>\n\n\n\n<li><strong>Magnezij<\/strong>, kalcij i kalij doprinose pravilnoj funkciji mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong>Magnezij<\/strong> poma\u017ee u smanjenju osje\u0107aja umora i iscrpljenosti.<\/li>\n\n\n\n<li><strong>Klorid<\/strong> pospje\u0161uje odr\u017eavanje acidobazne ravnote\u017ee u tijelu.<\/li>\n\n\n\n<li><strong>Kalcij<\/strong> doprinosi normalnoj funkciji prijenosa \u017eiv\u010danih impulsa koji omogu\u0107uju mi\u0161i\u0107ima primanje signala iz mozga za kretanje. <span style=\"color: #ff6600;\">[6]<\/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>Napici koji sadr\u017ee elektrolite poma\u017eu u odr\u017eavanju optimalne razine ovih <a href=\"https:\/\/gymbeam.ba\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerala,<\/a> \u0161to poma\u017ee u <strong>za\u0161titi od dehidracije, hiponatrijemije, probavnih smetnji, gr\u010deva u mi\u0161i\u0107ima, umora i slabosti. <\/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\">Koliki je preporu\u010deni unos elektrolita tijekom bavljenja sportovima izdr\u017eljivosti?<\/h4>\n\n\n\n<p>U sportovima izdr\u017eljivosti suplementacija natrijem je najva\u017enija za sprje\u010davanje hiponatrijemije. Stoga se ove slu\u017ebene preporuke posebno odnose na ovaj elektrolit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za vje\u017ebanje koje traje du\u017ee od dva sata, trebali bismo nadoknaditi<strong> 300 &#8211; 600 mg natrija po satu.<\/strong><\/li>\n\n\n\n<li>Prema Ameri\u010dkom koled\u017eu sportske medicine preporu\u010duje se odabrati napitak s <strong>0,5 &#8211; 0,7 g natrija po 1 litri <\/strong>za sportske aktivnosti koje traju do 3 sata. Zatim treba piti 125 &#8211; 250 ml svakih 10 &#8211; 20 minuta.<\/li>\n\n\n\n<li>Za aktivnosti du\u017ee od 3 sata obi\u010dno je bolje konzumirati koncentriranije napitke s 0,7 &#8211; 1 g natrija po 1 litri zbog ve\u0107eg gubitka znoja. Tako\u0111er popijte 125 &#8211; 250 ml svakih 10 &#8211; 20 minuta. <span style=\"color: #ff6600;\">[3, 6]<\/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=\"692\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg\" alt=\"Va\u017enost elektrolita tijekom vje\u017ebanja\" class=\"wp-image-381166\" style=\"width:843px;height:519px\" title=\"Va\u017enost elektrolita tijekom vje\u017ebanja\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Ugljikohidrati<\/h3>\n\n\n\n<p>Udio ugljikohidrata razlikuje se od jednog do drugog ionskog napitka i naj\u010de\u0161\u0107e se kre\u0107e od<strong> 3 do 8 g na 100 ml.<\/strong> Obi\u010dno su u obliku brzih ugljikohidrata kao \u0161to su<strong> glukoza, fruktoza, saharoza, izomaltuloza ili<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.ba\/maltodekstrin-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>maltodekstrin<\/strong><\/a><strong>.<\/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>Ovi ugljikohidrati slu\u017ee kao lako dostupan izvor energije tijekom vje\u017ebanja. Tijelo ih brzo razgra\u0111uje i apsorbira, \u0161to omogu\u0107uje mi\u0161i\u0107ima da ih gotovo odmah koriste za energiju za kretanje. <strong>Poma\u017eu u sprje\u010davanju potro\u0161nje pohranjenog ugljikohidrata glikogena<\/strong>, \u010dime se odga\u0111a umor mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U usporedbi s <a href=\"https:\/\/gymbeam.ba\/energetski-gelovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energetskim gelovima<\/a> i plo\u010dicama, ionski napici sadr\u017ee manje ugljikohidrata zato \u0161to je niska koncentracija klju\u010dna za <strong>u\u010dinkovitu apsorpciju teku\u0107ine i elektrolita iz probavnog sustava.<\/strong> Uz ve\u0107e koli\u010dine ugljikohidrata taj bi se proces mogao usporiti, a postoji i opasnost od probavnih problema. <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\">Koliki je preporu\u010deni unos ugljikohidrata tijekom bavljenja sportovima izdr\u017eljivosti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ameri\u010dki koled\u017e sportske medicine preporu\u010duje konzumiranje <strong>napitaka sa 6 &#8211; 8% udjela ugljikohidrata <\/strong>(izotoni\u010dni napitak) tijekom bavljenja sportom preko 60 minuta.<\/li>\n\n\n\n<li>Potrebno je konzumirati ukupno <strong>30 &#8211; 60 g brzih ugljikohidrata po satu<\/strong> iz napitaka i drugih dodataka prehrani kako bi se odr\u017eala optimalna razina glikogena tijekom bavljenja sportovima izdr\u017eljivosti.<\/li>\n\n\n\n<li>Kod aktivnosti (utrka) koje traju du\u017ee od 2,5 sata, ovaj unos se mo\u017ee pove\u0107ati do <strong>90 g. Idealna je kombinacija glukoze i fruktoze u omjeru 2:1 (60 g glukoze + 30 g fruktoze)<\/strong> koja se u\u010dinkovito apsorbira kroz probavni sustav.<\/li>\n\n\n\n<li>Uvijek prilagodite unos ugljikohidrata svojim prehrambenim navikama i probavnoj toleranciji. <span style=\"color: #ff6600;\">[3, 9]<\/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>Kod <a href=\"https:\/\/gymbeam.ba\/fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ionskih napitaka u prahu<\/strong><\/a> ili oblika <a href=\"https:\/\/gymbeam.ba\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teku\u0107eg koncentrata<\/a>, koncentracija ugljikohidrata ovisi o koli\u010dini proizvoda i upotrijebljene vode. Ovisno o razrje\u0111ivanju, mo\u017eete dobiti ni\u017ee ili vi\u0161e razine ugljikohidrata. <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. Ostali aktivni sastojci<\/h3>\n\n\n\n<p>Neki ionski napici razlikuju se po udjelu <strong>kofeina, vitamina, aminokiselina u obliku BCAA ili sagorjeva\u010da masti (obi\u010dno l-karnitina).<\/strong> Zahvaljuju\u0107i ovim tvarima pru\u017eaju dodatne prednosti. <a href=\"https:\/\/gymbeam.ba\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a>, na primjer, mo\u017ee pove\u0107ati energiju i odgoditi umor, dok su <a href=\"https:\/\/gymbeam.ba\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sagorjeva\u010di masti<\/a> za mr\u0161avljenje, kada se broji svaka dodatna sagorjela kalorija. <a href=\"https:\/\/gymbeam.ba\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> mogu odgoditi umor i za\u0161tititi mi\u0161i\u0107nu masu od sagorijevanja za energiju, \u0161to je korisno u sportovima izdr\u017eljivosti i snage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se bavite sportovima izdr\u017eljivosti i pitate se koji bi vam drugi dodaci prehrani mogli pomo\u0107i da pobolj\u0161ate svoju izvedbu, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/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.ba\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg\" alt=\"\u0160to sadr\u017ei ionski napitak?\" class=\"wp-image-381181\" style=\"width:843px;height:562px\" title=\"\u0160to sadr\u017ei ionski napitak?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vrste_ionskih_napitaka_i_njihova_primjena_u_sportu\"><\/span>Vrste ionskih napitaka i njihova primjena u sportu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U sportskoj prehrani mo\u017eete prona\u0107i tri vrste ionskih napitaka koje se uglavnom razlikuju po udjelu ugljikohidrata. Ovisno o tome imaju li manju, sli\u010dnu ili vi\u0161u koncentraciju otopljenih tvari (osmolalnost) u odnosu na krvnu plazmu, dijele se na <strong>hipotoni\u010dne, izotoni\u010dne i hipertoni\u010dne.<\/strong> Ta svojstva utje\u010du na brzinu apsorpcije teku\u0107ine i njezinu upotrebu tijekom bavljenja sportom. <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 napitaka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Osmolalnost u usporedbi s krvnom plazmom<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Udio ugljikohidrata<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Zna\u010dajke<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Naj\u010de\u0161\u0107a upotreba<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">hipotoni\u010dni napici<\/td><td class=\"has-text-align-center\" data-align=\"center\">manji<\/td><td class=\"has-text-align-center\" data-align=\"center\">manje od 6%<\/td><td class=\"has-text-align-center\" data-align=\"center\">najbr\u017ea apsorpcija teku\u0107ine, manji udio ugljikohidrata<\/td><td class=\"has-text-align-center\" data-align=\"center\">sportovi izdr\u017eljivosti ili snage do 60 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">izotoni\u010dni napici<\/td><td class=\"has-text-align-center\" data-align=\"center\">sli\u010dno<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">brza nadoknada teku\u0107ine i ugljikohidrata tijekom vje\u017ebanja<\/td><td class=\"has-text-align-center\" data-align=\"center\">aktivnosti izdr\u017eljivosti, timski sportovi ili vje\u017ebe snage visokog intenziteta du\u017ee od 60 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hipertoni\u010dni napici<\/td><td class=\"has-text-align-center\" data-align=\"center\">vi\u0161i<\/td><td class=\"has-text-align-center\" data-align=\"center\">vi\u0161e od 8%<\/td><td class=\"has-text-align-center\" data-align=\"center\">sporija apsorpcija teku\u0107ine, ve\u0107i udio ugljikohidrata<\/td><td class=\"has-text-align-center\" data-align=\"center\">prije i poslije vje\u017ebanja za nadoknadu ugljikohidrata (pohranjeni glikogen)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Upotreba_ionskih_napitaka\"><\/span>Upotreba ionskih napitaka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ve\u0107inu sportskih aktivnosti koje traju najvi\u0161e sat vremena dovoljan je unos obi\u010dne vode. Ali se situacija mijenja kod intenzivnog i dugotrajnog bavljenja sportom, gdje posebno u zahtjevnim uvjetima okoline, dolazi do ve\u0107eg gubitka vode i elektrolita, a pove\u0107ava se i potreba za nadoknadom energije.<\/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. Kada je pogodno konzumirati hipotoni\u010dni napitak?<\/h3>\n\n\n\n<p><strong>Hipotoni\u010dni napitak<\/strong> ima najni\u017ei udio ugljikohidrata od sva tri (manje od 6%), \u0161to ga \u010dini prikladnim za aktivnosti u kojima ne trebate toliko nadoknaditi energiju, ali \u017eelite unijeti 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\">\n<li><strong>Za sportske aktivnosti do 60 minuta<\/strong> pri vi\u0161im temperaturama i pove\u0107anoj vla\u017enosti zraka, kada se ina\u010de vi\u0161e znojite.<\/li>\n\n\n\n<li>Bikram joga ili bilo koja druga vrsta vje\u017ebanja u toplom okru\u017eenju.<\/li>\n\n\n\n<li>Tijekom toplih ljetnih dana za odr\u017eavanje optimalne hidratacije.<span style=\"color: #ff6600;\"> [13]<\/span><\/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\">2. Kada je pogodno konzumirati izotoni\u010dni napitak?<\/h3>\n\n\n\n<p><strong>Izotoni\u010dni napitak<\/strong> ima idealan omjer vode i ugljikohidrata (6 &#8211; 8%). Zahvaljuju\u0107i tome ga tijelo brzo apsorbira, ne optere\u0107uje previ\u0161e probavni trakt, a istovremeno daje energiju.<\/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>Sportovi izdr\u017eljivosti<\/strong> kao \u0161to su tr\u010danje, vo\u017enja bicikla, plivanje i planinarenje u trajanju du\u017eem 60 minuta.<\/li>\n\n\n\n<li>Timski sportovi kao \u0161to su nogomet, hokej, ragbi, odbojka, ko\u0161arka u trajanju du\u017eem od 60 minuta.<\/li>\n\n\n\n<li><strong>Visokointenzivni trening snage ili CrossFit <\/strong>koji traje du\u017ee od 60 minuta.<\/li>\n\n\n\n<li><strong>Zumba, aerobik i drugi plesovi visokog intenziteta<\/strong> koji traju du\u017ee od sat vremena.<\/li>\n\n\n\n<li><strong>Tijekom izvo\u0111enja kratkih vje\u017ebi visokog intenziteta.<\/strong> Me\u0111utim, u ovom slu\u010daju jednostavno ispiranje usta napitkom koji sadr\u017ei ugljikohidrate (ispiranje usta) pokazalo se u\u010dinkovitim jer ne optere\u0107uje \u017eeludac, a jo\u0161 uvijek osje\u0107amo val energije zbog aktivacije pojedinih centara u mozgu. <span style=\"color: #ff6600;\">[13]<\/span><\/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\">3. Kada je pogodno konzumirati hipertoni\u010dni napitak?<\/h3>\n\n\n\n<p><strong>Hipertoni\u010dni napitak&nbsp;<\/strong>ima najve\u0107i udio ugljikohidrata (vi\u0161e od 8%) i zbog toga se sporije probavlja i vi\u0161e optere\u0107uje probavni trakt. Stoga nije pogodan za konzumiranje kada vam je primarni cilj brzo nadoknaditi teku\u0107inu. Me\u0111utim, hipertoni\u010dna otopina mo\u017ee biti savr\u0161ena ako vam je potreban izvor energije koji se apsorbira br\u017ee nego iz hrane.<\/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>Prije i poslije vje\u017ebanja<\/strong> za nadopunu zaliha glikogena.<\/li>\n\n\n\n<li>Kao brzi izvor energije, na primjer, kada nakon dugog posta padne \u0161e\u0107er u krvi.<\/li>\n\n\n\n<li>Aktivnosti izdr\u017eljivosti po hladnom vremenu du\u017ee od 60 minuta, kada ne morate toliko pove\u0107ati unos teku\u0107ine, ve\u0107 vas uglavnom zanima nadoknada energije. Tada se obi\u010dno smanjuje preporu\u010deni unos teku\u0107ine. Hipertoni\u010dni napitak mo\u017eete zamijeniti izotoni\u010dnim ili hipotoni\u010dnim napitkom koji su pogodniji za nadoknadu teku\u0107ine.<\/li>\n\n\n\n<li>Za <strong>kratka i intenzivna vje\u017ebanja<\/strong> dovoljno je ispiranje usta. <span style=\"color: #ff6600;\">[13]<\/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.ba\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg\" alt=\"Kada je pogodno konzumirati ionske napitke?\" class=\"wp-image-381196\" style=\"width:843px;height:562px\" title=\"Kada je pogodno konzumirati ionske 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_s_druge_strane_nije_potrebno_piti_ionske_napitke\"><\/span>Kada, s druge strane, nije potrebno piti ionske napitke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod nekih sportskih aktivnosti ionski napici nisu potrebni i <strong>bolje je piti obi\u010dnu vodu.<\/strong> Ako vam je cilj mr\u0161avljenje, mogu \u010dak i <strong>odgoditi rezultate<\/strong>. Jedna litra izotoni\u010dnog napitka sadr\u017ei oko 250 kalorija, \u0161to je vi\u0161e nego \u0161to prosje\u010dna \u017eena od 65 kg sagori u sat vremena pilatesa ili joge. Dakle, umjesto u kalorijski deficit, koji je klju\u010dan za&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mr\u0161avljenje<\/a>, mo\u017eete u\u0107i u kalorijski suficit. <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. Redovito vje\u017ebanje u teretani<\/h3>\n\n\n\n<p>Kod klasi\u010dnog treninga snage, koji ima pauze izme\u0111u serija, obi\u010dno ne posti\u017eete tako visok intenzitet da trebate nadoknaditi energiju ili elektrolite.<\/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 trening i satovi fitnessa do 60 minuta<\/h3>\n\n\n\n<p>Za tr\u010danje, biciklizam ili druge oblike vje\u017ebanja u normalnim uvjetima (bez ekstremnih temperatura) dovoljna je i \u010dista voda.<\/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 i druge vje\u017ebe ni\u017eeg intenziteta<\/h3>\n\n\n\n<p>Ako idete na jogu, pilates ili gimnastiku (amaterski), obi\u010dno ne trebate nadokna\u0111ivati elektrolite i energiju tijekom vje\u017ebanja.<\/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_doma_napraviti_ionski_napitak\"><\/span>Kako doma napraviti ionski napitak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ionski napici imaju uravnote\u017een omjer vode, minerala i lako probavljivih ugljikohidrata. Napravljeni su za potrebe sporta\u0161a. Oni koje kupite sigurni su jer ve\u0107 sadr\u017ee idealnu mje\u0161avinu tvari u optimalnom omjeru. Mogu se piti izravno iz boce ili razrije\u0111eni vodom prema preporu\u010denoj upotrebi. Ali postoji i mogu\u0107nost napraviti <strong>doma\u0107i sportski napitak.<\/strong> Vjerojatno ne\u0107e biti tako ukusan, ali poslu\u017eit \u0107e svrsi. Kako ga napraviti?<\/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 pripremu 1 litre izotoni\u010dnog napitka potrebno vam je:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000 ml \u010diste tople vode<\/li>\n\n\n\n<li>60\u201380 g <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maltodekstrina<\/a>, glukoze ili fruktoze<\/li>\n\n\n\n<li>\u00bc \u017eli\u010dice <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/ruzicasta-himalajska-sol-fina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">soli<\/a><\/li>\n\n\n\n<li>u mje\u0161avinu mo\u017eete dodati i <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/magnezijev-citrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">magnezij u prahu<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">zasla\u0111iva\u010d<\/a> za aromu po \u017eelji<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve dobro promije\u0161ajte, najbolje u <a href=\"https:\/\/gymbeam.ba\/sejkri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shakeru<\/a>, i koristite kao sportski napitak prema gore navedenoj preporuci. <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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to ste pro\u010ditali dana\u0161nji \u010dlanak znate kada trebate piti ionske napitke, a kada je dovoljno piti obi\u010dnu vodu. Na primjer, ako idete na dugo tr\u010danje ili cjelodnevni izlet biciklom, bolje je izotoni\u010dni napitak nato\u010diti u <a href=\"https:\/\/gymbeam.ba\/sportske-boce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportsku bocu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako imate jednosatni trening u teretani ili sat joge, nema potrebe brinuti o nadoknadi elektrolita i ugljikohidrata. U svakom slu\u010daju va\u017eno je pripaziti na dnevni unos teku\u0107ine i prilagoditi unos teku\u0107ine trenutnim uvjetima (vrijeme, tjelesna aktivnost).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam dana\u0161nji \u010dlanak pomogao da bolje razumijete \u0161to su ionski napici? Ako jeste, podijelite ga s prijateljima.<\/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>Sve \u0161to trebate znati o ionskim napicima. Kada je bolje odabrati hipotoni\u010dni, izotoni\u010dni, hipertoni\u010dni napitak ili jednostavno vodu?<\/p>\n","protected":false},"author":129,"featured_media":381127,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3697],"tags":[6498,6618,7476,7620],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393904","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani-bs","8":"tag-dodaci-prehrani","9":"tag-hidratacija","10":"tag-trening-bs","11":"tag-zdravlje","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>Sportski napici: Kada trebate piti ionski napitak ili vodu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to sadr\u017ee ionski napici i za\u0161to su nam potrebni? 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