{"id":539976,"date":"2024-04-23T14:02:08","date_gmt":"2024-04-23T12:02:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=539976"},"modified":"2024-04-23T14:02:10","modified_gmt":"2024-04-23T12:02:10","slug":"kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/","title":{"rendered":"\u0160portna prehrana pred vadbo: Kaj (ne) jesti pred treningom?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Zakaj_bi_morali_jesti_pred_vadbo\" title=\"Zakaj bi morali jesti pred vadbo?\">Zakaj bi morali jesti pred 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\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#6_prednosti_obroka_pred_vadbo\" title=\"6 prednosti obroka pred vadbo\">6 prednosti obroka pred vadbo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Katera_hrana_ne_sme_biti_vkljucena_v_obrok_pred_vadbo\" title=\"Katera hrana ne sme biti vklju\u010dena v obrok pred vadbo?\">Katera hrana ne sme biti vklju\u010dena v obrok pred vadbo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Obroki_pred_vadbo_za_hujsanje\" title=\"Obroki pred vadbo za huj\u0161anje\">Obroki pred vadbo za huj\u0161anje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Obroki_pred_vadbo_za_rast_misic\" title=\"Obroki pred vadbo za rast mi\u0161ic\">Obroki pred vadbo za rast mi\u0161ic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Nasveti_za_obroke_pred_vadbo\" title=\"Nasveti za obroke pred vadbo\">Nasveti za obroke pred vadbo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Katera_zivila_pred_vadbo_niso_primerna\" title=\"Katera \u017eivila pred vadbo niso primerna?\">Katera \u017eivila pred vadbo niso primerna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Kako_pravilno_dolociti_cas_obroka_pred_vadbo\" title=\"Kako pravilno dolo\u010diti \u010das obroka pred vadbo?\">Kako pravilno dolo\u010diti \u010das obroka pred vadbo?<\/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\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Katera_dopolnila_so_primerna_pred_vadbo\" title=\"Katera dopolnila so primerna pred vadbo?\">Katera dopolnila so primerna pred vadbo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se pogosto spra\u0161ujete, kaj je najbolje jesti pred vadbo in ali se je bolje ukvarjati s \u0161portom na prazen \u017eelodec? Hrana pred vadbo lahko precej vpliva na to, <strong>kako se po\u010dutite med vadbo, koliko energije imate, kdaj za\u010dutite utrujenost<\/strong> in nenazadnje na va\u0161o splo\u0161no telesno zmogljivost. Zato je pomembno, da jo skrbno na\u010drtujete, da boste od nje dobili kar najve\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S prehranjevanjem pred treningom se ukvarjajo \u0161portniki z razli\u010dnimi cilji. Tisti, ki \u017eelijo shuj\u0161ati, najpogosteje razpravljajo o prednostih vadbe na te\u0161\u010de kot orodja za hitrej\u0161e rezultate. Bodibilderje in druge \u0161portnike, ki se ukvarjajo z mo\u010djo, pa zanima, <strong>kako jesti, da bi spodbudili rast mi\u0161ic in regeneracijo.<\/strong> Ne smemo pa pozabiti na vzdr\u017eljivostne \u0161portnike, ki posku\u0161ajo optimizirati svojo prehrano, da jim <strong>med dolgimi treningi ne bi zmanjkalo energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tem je treba poudariti, da imajo individualne preference pomembno vlogo. Nekdo lahko poje veliko kosilo in po pol ure brez te\u017eav opravi trening z najve\u010djo zmogljivostjo. Druga oseba bo po istem obroku \u0161e nekaj \u010dasa preve\u010d sita in bo bolj verjetno trenirala \u0161ele <strong>po nekajurnem postenju. <\/strong>Ve\u010dini ljudi pa najbolj ustreza nekaj vmesnega, ko pojedo toliko, da lahko do treninga ve\u010dinoma prebavijo obrok, ne da bi jih med treningom presenetila lakota. Kako to dose\u010di? Skupaj se poglobimo v skrivnosti <strong>\u0161portne prehrane pred vadbo<\/strong> in ugotovimo, kako to\u010dno to storiti.<\/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\">V tem \u010dlanku boste na\u0161li nasvete za u\u017eivanje teh \u017eivil pred vadbo:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pre-workout-porridge\" style=\"border-radius:0px\">Ovsena ka\u0161a<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#eggs-bread\" style=\"border-radius:0px\">Jajca<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#yoghurt-granola\" style=\"border-radius:0px\">Jogurt z m\u00fcslijem ali granolo<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#smoothie\" style=\"border-radius:0px\">Smoothie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#protein-pancakes\" style=\"border-radius:0px\">Beljakovinske pala\u010dinke<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bread\" style=\"border-radius:0px\">Kruh<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-foods\" style=\"border-radius:0px\">Kompleksna \u017eivila<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-plant-based-foods\" style=\"border-radius:0px\">Kompleksna \u017eivila rastlinskega izvora<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#tortilla\" style=\"border-radius:0px\">Tortilla<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fitness-cake\" style=\"border-radius:0px\">Fitnes torta<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#protein-snacks\" style=\"border-radius:0px\">Beljakovinski prigrizki<\/a><\/div>\n<\/div>\n<\/div>\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_bi_morali_jesti_pred_vadbo\"><\/span>Zakaj bi morali jesti pred vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden se lotimo konkretnih priporo\u010dil, povzemimo <strong>glavne funkcije in prednosti obroka pred vadbo.<\/strong> \u010ce boste razumeli, zakaj je pomembno kaj date v \u017eelodec pred vadbo, boste o tem verjetno ve\u010d razmi\u0161ljali. Po drugi strani pa o hrani pred vadbo ne morete razmi\u0161ljati kot o nekak\u0161nem spreminjevalcu igre, ki bo va\u0161o zmogljivost takoj dvignil na raven profesionalnega \u0161portnika. To je odvisno od tega, <strong>kaj ste jedli v zadnjih nekaj dneh in tednih. <\/strong>Zlasti za \u0161portnike je to skupni vnos energije, ogljikovih hidratov in beljakovin v enem dnevu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa lahko <strong>hrana pred vadbo mo\u010dno vpliva na va\u0161o splo\u0161no zmogljivost,<\/strong> kar bo na koncu vplivalo na va\u0161 napredek pri <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/\" class=\"ek-link\">huj\u0161<\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/\" target=\"_blank\" aria-label=\"a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/\" class=\"ek-link\">nju<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gradnji mi\u0161i\u010dne mase<\/a> ali ohranjanju zmogljivosti med treningom ali tekmovanjem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"Prednosti prehranjevanja pred vadbo\" class=\"wp-image-532176\" title=\"Prednosti prehranjevanja pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_prednosti_obroka_pred_vadbo\"><\/span>6 prednosti obroka pred vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zagotavlja energijo za vadbo<\/h3>\n\n\n\n<p>Naju\u010dinkovitej\u0161i <strong>vir energije za \u0161portno zmogljivost so ogljikovi hidrati.<\/strong> Med vadbo telo najla\u017eje uporablja krvni sladkor (glukozo). Ko ga za\u010dne primanjkovati, ve\u010dinoma preide na <strong>kurjenje shranjenih ogljikovih hidratov ali glikogena.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obrok pred vadbo z ogljikovimi hidrati vam bo <strong>zagotovil hitro energijo za vadbo<\/strong>. Tako boste lahko vadili dlje \u010dasa, z ve\u010djo intenzivnostjo in dosegli svoj polni potencial. Funkcija ogljikovih hidratov iz obroka pred vadbo kot vira energije je \u0161e pomembnej\u0161a pri vadbi, ki <strong>traja ve\u010d kot 45 minut.<\/strong> Prav tako to velja po dalj\u0161em postu, na primer po 8-urnem spanju.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [1]<\/mark><\/sup><\/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. Lahko pomaga odlo\u017eiti utrujenost<\/h3>\n\n\n\n<p>Vsakemu se je \u017ee zgodilo, da je med vadbo zmanjkalo energije. Nenadoma nimate ve\u010d mo\u010di za naslednjo ponovitev ali pa imate ob\u010dutek, da ne morete prete\u010di niti 10 metrov. To se najpogosteje zgodi, ko se iz\u010drpajo zaloge glikogena v mi\u0161icah in telo preklopi na <strong>kurjenje ma\u0161\u010dob.<\/strong> Vendar je ta energetski sistem bolj zapleten, kar vas lahko upo\u010dasni. To je tako, kot \u010de bi preklopili s \u0161portnega avtomobila na mestni avtomobil z manj\u0161o mo\u010djo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to, kdaj vas dohiti pomanjkanje energije, vplivajo \u0161tevilni dejavniki, na primer prehrana prej\u0161njega dne, hrana, ki ste jo pojedli pred vadbo, intenzivnost vadbe ali kaj ste po\u010deli nekaj ur prej. \u010ce pa poskrbite, da bo va\u0161 <strong>obrok pred vadbo vseboval dovolj ogljikovih hidratov, boste hitro obnovili razpolo\u017eljivo energijo.<\/strong> Omejili boste ob\u010dutek utrujenosti, hkrati pa prihranili zaloge energije v obliki mi\u0161i\u010dnega glikogena za kasnej\u0161i del vadbe. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg\" alt=\"Zakaj bi morali jesti pred vadbo?\" class=\"wp-image-532192\" title=\"Zakaj bi morali jesti pred vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Spodbuja za\u0161\u010dito mi\u0161ic<\/h3>\n\n\n\n<p>Beljakovine iz obrokov pred vadbo so povezane predvsem z za\u0161\u010dito mi\u0161ic. \u010ceprav se to hranilo najpogosteje uporablja po vadbi za pomo\u010d pri regeneraciji, ima svoje mesto in namen tudi v obdobju pred vadbo. Z beljakovinami napolnite zalogo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokislin<\/a>, ki so <strong>gradniki mi\u0161i\u010dne mase.<\/strong> S tem podpirate <strong>anabolno okolje,<\/strong> v katerem tvorba mi\u0161i\u010dne mase prevladuje nad njeno razgradnjo (katabolizmom). Poleg tega lahko nekatere aminokisline, kot so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gold-standard-bcaa-train-sustain-optimum-nutrition.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>, slu\u017eijo kot vir energije, potrebne za telesno zmogljivost. Posledi\u010dno <strong>zmanj\u0161ate tveganje, da bi telo uporabilo mi\u0161i\u010dno maso kot vir energije<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3\u20134]<\/mark><\/sup><\/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\">4. Prispeva k uravnavanju telesne temperature<\/h3>\n\n\n\n<p>Na \u0161portne dose\u017eke ne vpliva le hrana, temve\u010d tudi vnos teko\u010dine. <strong>Ustrezna hidracija je pomembna za pravilno delovanje mi\u0161ic in sklepov,<\/strong> pa tudi za <strong>uravnavanje telesne temperature.<\/strong> Dehidracija pa lahko povzro\u010di pregrevanje, ob\u010dutek utrujenosti in \u0161ibkosti. Vendar to ne pomeni, da morate vase tik pred vadbo vliti dva litra vode. Teko\u010dino je treba dopolnjevati sproti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5, 8]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg\" alt=\"Hrana pred vadbo in regeneracija\" class=\"wp-image-532208\" title=\"Hrana pred vadbo in regeneracija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Podpira regeneracijo<\/h3>\n\n\n\n<p>Obrok pred vadbo lahko pomaga tudi pri regeneraciji po vadbi. Ker telesu po vadbi <strong>ni treba toliko posegati v lastne zaloge energije, hitreje obnovi porabljene zaloge.<\/strong> Tako lahko aminokisline iz beljakovin takoj uporabi za obnovo mi\u0161ic, ki so bile obremenjene med vadbo. Klju\u010dno vlogo pri tem ima tudi ustrezna hidracija, ki pomaga pri <strong>u\u010dinkovitej\u0161em odvajanju odpadnih snovi, ki nastanejo pri presnovi energije<\/strong> med vadbo. Bolj\u0161a regeneracija se tako ka\u017ee v manj\u0161i bole\u010dini v mi\u0161icah po vadbi ali DOMS (<em>Delayed Onset Muscle Soreness<\/em> &#8211; zakasnela bole\u010dina v mi\u0161icah). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6] <\/sup><\/mark><\/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\">6. Podpira va\u0161e cilje<\/h3>\n\n\n\n<p>Dobro izbran obrok pred vadbo lahko izbolj\u0161a va\u0161o \u0161portno zmogljivost. Ker boste lahko <strong>trenirali dlje in mo\u010dneje, boste pokurili ve\u010d kalorij in spodbudili huj\u0161anje.<\/strong> Hkrati bodo va\u0161e mi\u0161ice dobile ve\u010dji zagon, kar pa bodo cenili \u0161portniki, ki trenirajo za za mo\u010d in \u017eelijo pridobiti mi\u0161i\u010dno maso. Vzdr\u017eljivostnim \u0161portnikom pa koristi odlo\u017eena utrujenost, kar jim omogo\u010da, da trenirajo dlje in z ve\u010djo intenzivnostjo. Koristi pa bodo imeli tudi drugi \u0161portniki, ki se ukvarjajo z ekipnimi ali tekmovalnimi disciplinami. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"\" class=\"wp-image-532224\" title=\"Obroki pred vadbo in huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_hrana_ne_sme_biti_vkljucena_v_obrok_pred_vadbo\"><\/span>Katera hrana ne sme biti vklju\u010dena v obrok pred vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako dopolniti energijo pred vadbo, da bi pridobili vse zgoraj omenjene prednosti? Najbolje tako, da si pripravite kompleksen, a lahko prebavljiv obrok. Cilj je <strong>sprejeti optimalno koli\u010dino energije in hranilnih snovi,<\/strong> hkrati pa ne smemo predolgo obremenjevati prebavnega trakta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako naj obrok pred vadbo vsebuje <strong>ve\u010dji dele\u017e ogljikovih hidratov ter manj\u0161i dele\u017e beljakovin in ma\u0161\u010dob.<\/strong> Vsako od teh hranil ima svojo funkcijo, zato boste na\u0161li primerne in manj primerne vire. Vendar naj imata pri izbiri dolo\u010denega obroka zadnjo besedo individualna toleranca in preference. Pravzaprav lahko pred vadbo vsak raje u\u017eiva nekaj drugega. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/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\">Kateri dejavniki vplivajo na obrok pred vadbo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dnevne potrebe po energiji in hranilih za \u0161portnike<\/li>\n\n\n\n<li>obroki prej\u0161njega dne<\/li>\n\n\n\n<li>skupna razporeditev obrokov \u010dez dan<\/li>\n\n\n\n<li>trajanje in intenzivnost vadbe<\/li>\n\n\n\n<li>dopolnjevanje med vadbo in po njej<\/li>\n\n\n\n<li>\u010das vadbe<\/li>\n\n\n\n<li>individualne preference<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se tudi vi spra\u0161ujete, kaj bi moral vsebovati va\u0161 obrok po treningu? To izveste v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti po vadbi? Najbolj\u0161i obroki in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike.<\/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=\"105964,107605,108277,111160\" ><\/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<h3 class=\"wp-block-heading\">1. Ogljikovi hidrati pred vadbo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> Vir energije za mo\u010d.<\/li>\n\n\n\n<li><strong>Priporo\u010dena koli\u010dina:<\/strong> 1-4 g\/kg telesne te\u017ee 1-4 ure pred vadbo. To pomeni, da lahko u\u017eivate, na primer 4 g\/kg  4 ure pred vadbo ali 1 g\/kg 1 uro pred za\u010detkom vadbe. Koli\u010dino ogljikovih hidratov prilagodite \u010dasu, pa tudi trajanju vadbe. \u010ce planirate, na primer, dvourni tek, boste potrebovali ve\u010djo koli\u010dino, kot \u010de se odpravljate v fitnes za eno uro. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9\u201310]<\/sup><\/mark><\/li>\n<\/ul>\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\">Primerni viri ogljikovih hidratov pred vadbo<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce ne nameravate telovaditi \u0161e uro ali <strong>ve\u010d, si privo\u0161\u010dite kompleksne ogljikove hidrate,<\/strong> ki energijo spro\u0161\u010dajo postopoma.<\/li>\n\n\n\n<li>\u010ce imate pred vadbo manj kot uro \u010dasa, izberite enostavne ogljikove hidrate (sladkorje), ki ne obremenjujejo toliko prebave.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ne pozabite, da <strong>sladkorji ne smejo predstavljati ve\u010d kot 10% celotnega dnevnega energijskega vnosa. <\/strong>Izjema so \u0161portniki, ki si zaradi ve\u010dje porabe energije lahko privo\u0161\u010dijo ve\u010djo koli\u010dino enostavnih sladkorjev.<\/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>Kompleksni ogljikovi hidrati:<\/strong> <a href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017e<\/a>, <a href=\"https:\/\/gymbeam.si\/testenine\" class=\"ek-link\">testenine<\/a>, kruh, bulgur, kuskus, <a href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, ri\u017eevi vaflji, <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instant ka\u0161e<\/a>, <a href=\"https:\/\/gymbeam.si\/psenicne-tortilje-gymbeam.html\" class=\"ek-link\">tortilja<\/a>, <a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-s-cokolado-gymbeam.html\" class=\"ek-link\">granola<\/a>.<\/li>\n\n\n\n<li><strong>Enostavni ogljikovi hidrati:<\/strong> <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sadje<\/a>, sadni prigrizki, <a href=\"https:\/\/gymbeam.si\/med\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">med<\/a>, <a href=\"https:\/\/gymbeam.si\/recharge-gel-gymbeam.html\" class=\"ek-link\">energijski gel<\/a>, glukoza ali dekstroza.<\/li>\n<\/ul>\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\">Neprimerni viri ogljikovih hidratov pred vadbo<\/h4>\n\n\n\n<p>Po drugi strani pa je hrana z <strong>ve\u010djim dele\u017eem ma\u0161\u010dob<\/strong> pred vadbo manj primerna. Ta \u017eivila se prebavljajo nekoliko dlje in lahko med vadbo povzro\u010dijo prebavne te\u017eave.<\/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>sladkarije (pi\u0161koti, \u010dokolada, vaflji), ore\u0161\u010dki v \u010dokoladi, sladko pecivo (roglji\u010dki, doma\u010de \u017eemljice, torte), sladoled<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite pred vadbo ob\u010dasno pojesti nekaj sladkega, so bolj\u0161a izbira na primer sadni \u017eele bonboni, saj se hitro prebavijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti kako ogljikovi hidrati delujejo v telesu? Potem ne smete zamuditi tega \u010dlanka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ogljikovi hidrati: Razvrstitev, viri, prebava, funkcije v telesu in optimalni vnos<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Zakaj bi morali pred vadbo u\u017eivati ogljikove hidrate?\" class=\"wp-image-532240\" title=\"Zakaj bi morali pred vadbo u\u017eivati ogljikove hidrate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Beljakovine pred vadbo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> za\u0161\u010dita mi\u0161i\u010dne mase, podpora regeneraciji.<\/li>\n\n\n\n<li><strong>Priporo\u010dena koli\u010dina:<\/strong> Ve\u010dina ljudi se zadovolji s porcijo 10-25 g beljakovin vsaj eno uro pred vadbo. Bolj pomembno je, da ohranjate dnevni vnos beljakovin, ki se pri \u0161portnikih giblje med 1,4 in 2 g\/kg telesne te\u017ee. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/li>\n<\/ul>\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\">Primerni viri beljakovin pred vadbo<\/h4>\n\n\n\n<p>Pred vadbo je treba izbrati <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hrano, ki vsebuje veliko beljakovin<\/strong> <\/a>in malo ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pusto meso (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161\u010danec<\/a>, puranje prsi), <a href=\"https:\/\/gymbeam.si\/ribe\" class=\"ek-link\">ribe<\/a> (<a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" class=\"ek-link\">tuna v slanici<\/a>, <a href=\"https:\/\/gymbeam.si\/losos-v-slanici-gymbeam.html\" class=\"ek-link\">losos<\/a>, trska), morski sade\u017ei (kozice), mle\u010dni izdelki (navadni jogurt, nemastna ali polmastna skuta, nepasirana skuta z manj ma\u0161\u010dobe), pusta \u0161unka, jajca ali <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jaj\u010dni beljak<\/a>, <a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a>.<\/li>\n<\/ul>\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\">Neustrezni viri beljakovin pred vadbo<\/h4>\n\n\n\n<p>Pribli\u017eno 2 uri pred treningom se izogibajte beljakovinam z ve\u010djo vsebnostjo ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mastno meso (svinjska vratovina, vrhunska govedina, mleto meso), drobovina, mastni mle\u010dni izdelki (kremni in plesnivi siri, kremni jogurt), ocvrto meso, narezki (klobase, rezine mesa), veganske alternative burgerjem<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nekateri ljudje pred vadbo te\u017eko prena\u0161ajo tudi stro\u010dnice<\/strong> (le\u010do, grah, <a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fi\u017eol<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" class=\"ek-link\">\u010di\u010derko<\/a>), ki so odli\u010den vir rastlinskih beljakovin, vsebujejo pa tudi veliko vlaknin. Slednje lahko povzro\u010dajo te\u017eave zlasti pri ljudeh z ob\u010dutljivej\u0161o prebavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima tudi, kak\u0161en vnos beljakovin je primeren za vas glede na va\u0161 cilj? Ve\u010d informacij najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko beljakovin zau\u017eiti za rast mi\u0161ic, huj\u0161anje, vzdr\u017eljivostni trening ali nose\u010dnost?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg\" alt=\"Zakaj bi morali pred vadbo u\u017eivati beljakovine?\" class=\"wp-image-532256\" title=\"Zakaj bi morali pred vadbo u\u017eivati beljakovine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Ma\u0161\u010dobe pred treningom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Glavna funkcija: <\/b>Vir energije za dolge vzdr\u017eljivostne vadbe nizke intenzivnosti (npr. dalj\u0161e vo\u017enje ali tek). Kraj\u0161e vaje za mo\u010d (do 45 minut) ali na primer HIIT lahko obi\u010dajno opravite brez ma\u0161\u010dob v obroku pred vadbo. Poleg tega jih lahko telo \u010drpa tudi iz lastnih ma\u0161\u010dobnih zalog.<\/li>\n\n\n\n<li><strong>Priporo\u010dena koli\u010dina:<\/strong> Vsaj eno uro pred vadbo telo obi\u010dajno dobro prena\u0161a <strong>od 5 do 15 g na obrok.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\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\">Primerni viri ma\u0161\u010dob pred vadbo<\/h4>\n\n\n\n<p>Pri dodajanju ma\u0161\u010dob v hrano upo\u0161tevajte, da <strong>ve\u010dina beljakovinskih \u017eivil naravno vsebuje ma\u0161\u010dobe<\/strong> (meso, mle\u010dni izdelki, jajca). V teh primerih v\u010dasih ni treba dodajati drugega vira tega makrohranila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/mct-olje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>MCT olja<\/strong><\/a> so v zadnjih letih vzljubili predvsem vzdr\u017eljivostni \u0161portniki. V nasprotju z obi\u010dajnimi olji se <strong>hitro prebavijo in jih telo lahko takoj uporabi kot vir energije,<\/strong> ki zadostuje za dolge treninge. Vendar pa morda ne bodo ustrezala vsem, zato je priporo\u010dljivo, da najprej preizkusite svojo toleranco z uporabo manj\u0161e koli\u010dine. V majhni porciji pa lahko obroku dodate tudi druge vire ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olj\u010dno<\/a>, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" class=\"ek-link\">repi\u010dno<\/a>, <a href=\"https:\/\/gymbeam.si\/rbd-kokosovo-olje-gymbeam.html\" class=\"ek-link\">kokosovo<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" class=\"ek-link\">laneno<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-devisko-avokadovo-olje-vanavita-vanavita.html\" class=\"ek-link\">avokadovo<\/a> olje, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" class=\"ek-link\">ore\u0161\u010dki in semena<\/a>, <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" class=\"ek-link\">masla iz ore\u0161\u010dkov<\/a><\/li>\n<\/ul>\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\">Neprimerni viri ma\u0161\u010dob pred vadbo<\/h4>\n\n\n\n<p>Pri ma\u0161\u010dobah pred vadbo je najpogosteje <strong>te\u017eava v koli\u010dini in ne v specifi\u010dnem viru.<\/strong> Ma\u0161\u010dobe se prebavljajo po\u010dasneje, poleg tega lahko upo\u010dasnijo absorpcijo ogljikovih hidratov in drugih hranil. <strong>Neprebavljena hrana v \u017eelodcu lahko nato povzro\u010di resne prebavne te\u017eave med vadbo,<\/strong> negativno vpliva nanjo ali celo prepre\u010di, da bi vadbo dokon\u010dali. Poleg koli\u010dine je treba paziti tudi na vir ma\u0161\u010dob ter paziti na vnos nasi\u010denih ma\u0161\u010dob in zlasti transma\u0161\u010dob, ki so pogosto povezane z ve\u010djim tveganjem za bolezni srca in o\u017eilja.<\/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>mast, slanina, smetana, hitra hrana, pripravljena hrana, strjene ma\u0161\u010dobe (sladkarije, \u010dokoladni prelivi, polnjeni pi\u0161koti), ocvrta hrana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o funkciji ma\u0161\u010dob v prehrani in primernih virih, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zdrave in nezdrave ma\u0161\u010dobe: katera \u017eivila jesti in katerim se izogibati?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg\" alt=\"Ali bi morali pred vadbo u\u017eivati ma\u0161\u010dobe?\" class=\"wp-image-532272\" title=\"Ali bi morali pred vadbo u\u017eivati ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Teko\u010dine pred vadbo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> vzdr\u017eevanje ustrezne hidracije, ki je klju\u010dna za delovanje mi\u0161ic, termoregulacijo in splo\u0161no telesno zmogljivost.<\/li>\n\n\n\n<li><strong>Priporo\u010dena koli\u010dina:<\/strong> 500 ml teko\u010dine dve uri pred vadbo in nato 125-250 ml vode 10-20 minut pred vadbo. V primeru toplega vremena ali dolgotrajnih vzdr\u017eljivostnih dejavnosti je priporo\u010dljivo piti ve\u010d. <strong>Skupno naj bi vsi popili 30-45 ml vode na kilogram telesne te\u017ee na dan.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\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\">Primerni napitki pred vadbo<\/h4>\n\n\n\n<p>Pred klasi\u010dno vadbo za mo\u010d obi\u010dajno zadostuje \u017ee <strong>navadna voda. <\/strong>\u010ce pa se pripravljate na dolgotrajno vzdr\u017eljivostno dejavnost (dolg tek, kolesarjenje), lahko <strong>hidracijo podprete tudi s hipotoni\u010dnim <a href=\"https:\/\/gymbeam.si\/hipotonicni-napitek-rehydrate-1000-ml-gymbeam.html\" class=\"ek-link\">napitkom z elektroliti<\/a>.<\/strong> Ve\u010dini \u0161portnikov ustreza izotoni\u010dni napitek, ki ima optimalno razmerje med <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>elektroliti<\/strong><\/a> in ogljikovimi hidrati. Pri sladkih pija\u010dah (sokovih) morate upo\u0161tevati, da boste zau\u017eili tudi sladkorje, ki so prav tako vklju\u010deni v skupni vnos ogljikovih hidratov pred vadbo.<\/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>voda, \u010daj, razred\u010den sok, <a href=\"https:\/\/gymbeam.si\/fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ionski napitki<\/a> (izotoni\u010dni), <a href=\"https:\/\/gymbeam.si\/bio-kokosova-voda-v-prahu-gymbeam.html\" class=\"ek-link\">kokosova voda<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o \u0161portnih napitkih in njihovi uporabi pri razli\u010dnih dejavnostih? Preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160portni napitki: Kdaj piti izotoni\u010dne pija\u010de in pri katerih dejavnostih zadostuje voda?<\/strong><\/a><\/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\">Neprimerni napitki pred vadbo<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alkohol, sok, limonada, gazirana voda (tik pred vadbo &#8211; nevarnost napihnjenosti), mle\u010dni napitki<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, zakaj je zadosten vnos teko\u010dine tako pomemben in kaj lahko povzro\u010di dehidracija, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako nezadostno pitje teko\u010dine vpliva na va\u0161e zdravje<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png\" alt=\"Zakaj piti pred vadbo?\" class=\"wp-image-532288\" title=\"Zakaj piti pred vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-2048x1365.png 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=\"Obroki_pred_vadbo_za_hujsanje\"><\/span>Obroki pred vadbo za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda se tudi vi <strong>spra\u0161ujete, kaj jesti pred vadbo, ko posku\u0161ate shuj\u0161ati?<\/strong> Veliko ljudi \u0161e vedno verjame, da bodo med huj\u0161anjem najbolje shajali, \u010de bodo zjutraj trenirali na <a href=\"https:\/\/gymbeam.si\/blog\/vadba-na-tesce-mit-ali-ucinkovit-nacin-za-izgubo-mascobe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prazen \u017eelodec<\/a>. Od tega si obetajo pove\u010dano izgorevanje telesne ma\u0161\u010dobe in hitrej\u0161i metabolizem \u010dez dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na \u017ealost \u0161tudije teh u\u010dinkov ne potrjujejo. Neuspeh te metode je morda posledica dejstva, da <strong>brez predhodnega obroka ne morete delovati tako dobro,<\/strong> kot \u010de bi pred vadbo jedli. Prej se lahko po\u010dutite \u0161ibkej\u0161i in bolj utrujeni. Poleg tega ste lahko po vadbi la\u010dni in na koncu \u010dez dan zau\u017eijete ve\u010d hrane, kot \u010de bi jedli pred vadbo. Tako morda ne boste mogli izpolniti glavnega merila za izgubo telesne te\u017ee, ki je <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorijski primanjkljaj<\/a> (poraba energije je ve\u010dja od njenega vnosa). Vendar \u0161e vedno obstajajo izjeme in nekateri resni\u010dno u\u017eivajo v treningu na te\u0161\u010de ter dosegajo bolj\u0161e rezultate, kot \u010de jedo. To ponovno potrjuje, da je treba prehrano v vseh pogledih prilagoditi posamezniku.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[14\u201315]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj torej jesti pred jutranjim treningom?<\/strong> \u010ce trenirate takoj po zbujanju, poskusite pred vadbo pojesti vsaj manj\u0161i obrok. To je lahko <a href=\"https:\/\/gymbeam.si\/liofilizirane-banane-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banana<\/a>, toast ali ri\u017eev vafelj z rezino \u0161unke ali nizkoma\u0161\u010dobnim jogurtom. <strong>To vam bo dalo vsaj malo energije, verjetno bo vadba prijetnej\u0161a in bo prinesla bolj\u0161e rezultate. <\/strong>V primeru, da vase ne morete spraviti niti ko\u0161\u010dka banane, se osredoto\u010dite na zadnji obrok prej\u0161njega dne (ve\u010derja, druga ve\u010derja). Ta naj bi vseboval ve\u010dji dele\u017e ogljikovih hidratov, ki jih lahko nato uporabite kot vir energije za jutranjo vadbo.<\/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, kako shuj\u0161ati, vsekakor ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Preproste osnove huj\u0161anja: presene\u010deni boste, kaj je zares pomembno<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Ali bi morali jesti pred vadbo za huj\u0161anje?\" class=\"wp-image-532304\" title=\"Ali bi morali jesti pred vadbo za huj\u0161anje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-2048x1366.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=\"Obroki_pred_vadbo_za_rast_misic\"><\/span>Obroki pred vadbo za rast mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S \u010dasovno razporeditvijo prehrane se ukvarjajo tudi bodybuilderji in \u0161portniki za mo\u010d, ki \u017eelijo z ustrezno izbranimi obroki v \u010dasu treninga podpirati rast mi\u0161ic. Treningom s postom se <strong>obi\u010dajno izogibajo, ker \u017eelijo prepre\u010diti katabolizem, tj. izgorevanje mi\u0161ic.<\/strong> Zato posku\u0161ajo pred vadbo pojesti vsaj manj\u0161i obrok, ki vsebuje ogljikove hidrate in beljakovine. Ve\u010d pozornosti pa namenijo obroku po vadbi, ki ga zau\u017eijejo znotraj anaboli\u010dnega okna, da bi \u010dim bolj izbolj\u0161ali regeneracijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se glede na trenutne \u0161tudije zdi, da ima <strong>hrana pred vadbo podoben u\u010dinek na rast mi\u0161ic kot hrana po vadbi.<\/strong> Klju\u010dno je, da v nekaj urah po vadbi zau\u017eijete dovolj beljakovin in da zadostite skupnemu dnevnemu vnosu. Tako se vam ni treba preve\u010d osredoto\u010dati na to, da morate takoj po vadbi ste\u010di v garderobo in spiti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski napitek<\/a> ali <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" class=\"ek-link\">gainer<\/a>, da ne bi slu\u010dajno zamudili zaslu\u017eenega pozitivnega vpliva. Preprosto si beljakovinski ali kompleksni obrok privo\u0161\u010dite doma. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o tem, kako pridobiti mi\u0161ice? Vse o treningu in prehrani preberite v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti in kako telovaditi, da boste kon\u010dno pridobili mi\u0161ice?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"Nasveti_za_obroke_pred_vadbo\"><\/span>Nasveti za obroke pred vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priprava obroka pred vadbo ni nujno dolgotrajna ali zapletena. Izbirate lahko med sladkimi in slanimi jedmi, navdih pa najdete tudi v na\u0161ih prigrizkih pred vadbo. <strong>Velikost obroka prilagodite dnevnemu urniku, \u010dasu pred vadbo in dnevnemu vnosu energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pre-workout-porridge\">1. Ka\u0161a pred vadbo<\/h3>\n\n\n\n<p>Osnova za ka\u0161o so ovseni kosmi\u010di, kvinoja, instantni ri\u017e ali ajda. So <strong>preproste za pripravo, lahko prebavljive<\/strong> in \u010de jim prime\u0161ate beljakovine, ko\u0161\u010dek najljub\u0161ega sadja in \u017elico ara\u0161idovega masla, dobite popoln obrok. <strong>Ri\u017eeva ka\u0161a je najhitreje prebavljiva<\/strong> in se dobro odnese tudi uro pred vadbo.<\/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\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-beljakovinska-kasa-po-vadbi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsena ka\u0161a z beljakovinami, ara\u0161idovim maslom in sadjem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-rizeva-kasa-pred-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017eeva ka\u0161a, ki je pripravljena v nekaj sekundah<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecena-ovsena-kasa-z-okusom-brownieja-z-arasidovim-maslom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010dena brownie ka\u0161a<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zimski-puding-iz-semoline-z-jabolki-in-cimetom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrobova ka\u0161a<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slana-ovsena-kasa-s-posiranim-jajcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slana ka\u0161a z jajcem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-kasa-z-jabolki-makom-in-cimetom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinojina ka\u0161a z jabolkom <\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg\" alt=\"Ka\u0161a pred treningom\" class=\"wp-image-532322\" title=\"Ka\u0161a pred treningom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"eggs-bread\">2. Jajca s kruhom in zelenjavo<\/h3>\n\n\n\n<p>Jajca so priljubljeno \u017eivilo z visoko vsebnostjo dragocenih hranil. Vendar imajo v rumenjaku ve\u010djo vsebnost ma\u0161\u010dob, zato je bolje <strong>kombinirati cela jajca s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010distimi beljaki<\/a><\/strong>. Pripravite jih kuhane ali ume\u0161ane. Odli\u010dna je tudi omleta, lahko pa poskusite tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jajcni-muffini-s-skuto-sunko-in-paradiznikom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jaj\u010dne mafine<\/a>. Za vir ogljikovih hidratov dodajte polnozrnati kruh in obroku dodajte nekaj sve\u017ee zelenjave. Najbolje je, da obrok z jajci zau\u017eijete najpozneje 2 uri pred vadbo, saj se jaj\u010dne beljakovine prebavljajo nekoliko dlje kot sirotkine.<\/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\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zelenjavna-enoloncnica-z-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zelenjavna enolon\u010dnica z jajcem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jajcni-muffini-s-skuto-sunko-in-paradiznikom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jaj\u010dni mafini za zajtrk<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-trije-jajcni-recepti-za-zajtrk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jajca za zajtrk na 3 na\u010dine<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kaj vsebujejo jajca in kak\u0161ne so njihove prednosti, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-odlicnih-razlogov-za-uzivanje-jajc\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 razlogov, zakaj je dobro u\u017eivati jajca<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg\" alt=\"Jajca pred treningom\" class=\"wp-image-532338\" title=\"Jajca pred treningom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"yoghurt-granola\">3. Jogurt z m\u00fcslijem ali granolo in sadjem<\/h3>\n\n\n\n<p>Ni\u010d ni la\u017ejega kot vzeti iz hladilnika 0% navadnega ali gr\u0161kega jogurta, mu dodati najljub\u0161o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beljakovinska-granola-s-cokolado-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granolo<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-musli-vanavita.html\" class=\"ek-link\">musli<\/a> in narezano banano. V hipu boste imeli pripravljen okusen prigrizek, ki vam bo pred vadbo vlil energijo. Tudi <a href=\"https:\/\/gymbeam.si\/blog\/tag\/ovseni-kosmici\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseni kosmi\u010di<\/a> z nekaj ore\u0161\u010dki in liofiliziranim sadjem so odli\u010dni v jogurtu.<\/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\">Navdihnite se z na\u0161imi recepti:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zamrznjen-jogurt-s-sadjem-cokoladno-granolo-in-orescki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zamrznjen jogurt s sadjem, \u010dokoladno granolo in ore\u0161\u010dki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaca-granola-iz-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma\u010da granola iz ore\u0161\u010dkov<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljava-granola-z-orescki-in-kvinojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrustljava granola z ore\u0161\u010dki in kvinojo<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg\" alt=\"Jogurt pred treningom\" class=\"wp-image-532354\" title=\"Jogurt pred treningom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"smoothie\">4. Sadni smoothie z beljakovinami, jogurtom ali skuto<\/h3>\n\n\n\n<p>Smoothie je odli\u010dna izbira, kadar nimate \u010dasa za pripravo ve\u010djega obroka, vendar potrebujete <strong>lahko prebavljiv vir hranilnih snovi<\/strong>. Vendar pazite, da na kaj ne pozabite ali pretiravate s koli\u010dino sadja ali ma\u0161\u010dob.<\/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\">Kako pripraviti uravnote\u017een smoothie?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Izberite teko\u010dino &#8211; navadno vodo, mleko, rastlinski napitek (mandljev, sojin, ri\u017eev) ali <a href=\"https:\/\/gymbeam.si\/bio-kokosova-voda-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosovo vodo<\/a>.<\/li>\n\n\n\n<li>Dodajte eno porcijo sadja &#8211; banano, kivi, hru\u0161ko, <a href=\"https:\/\/gymbeam.si\/liofilizirane-breskve-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">breskev<\/a>, <a href=\"https:\/\/gymbeam.si\/liofilizirane-borovnice-gymbeam.html\" class=\"ek-link\">borovnice<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/tag\/maline-sl\/\" class=\"ek-link\">maline<\/a>.<\/li>\n\n\n\n<li>Dodajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a> &#8211; beljakovine v prahu, jogurt z nizko vsebnostjo ma\u0161\u010dob ali <a href=\"https:\/\/gymbeam.si\/blog\/tag\/skuta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">skuto<\/a>.<\/li>\n\n\n\n<li>Izberite vir ma\u0161\u010dobe &#8211; ara\u0161idovo maslo, mandljevo maslo, <a href=\"https:\/\/gymbeam.si\/maslo-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslo iz indijskih ore\u0161\u010dkov<\/a> ali drugo <a href=\"https:\/\/gymbeam.si\/blog\/tag\/masla-iz-oresckov\/\" class=\"ek-link\">maslo iz ore\u0161\u010dkov<\/a>.<\/li>\n\n\n\n<li>Okusi po \u017eelji &#8211; cimet, <a href=\"https:\/\/gymbeam.si\/bio-kakav-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakav<\/a>, <a href=\"https:\/\/gymbeam.si\/sirup-brez-kalorij-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\">nizkokalori\u010dni sirup<\/a> ali drugo sladilo.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdihnite se z na\u0161imi recepti:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-osvezujoc-beljakovinski-smoothie-iz-gozdnih-sadezev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osve\u017eilni beljakovinski smoothie iz gozdnega sadja<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-smoothie-iz-kremastega-arasidovega-masla-in-banane\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie iz banan in ara\u0161idov<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-smoothie-z-okusom-korenckove-torte\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie, ki ima okus po koren\u010dkovi torti<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/3-recepti-za-zdrave-smoothije-cokolada-jabolko-in-rdeca-pesa-spinaca\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">3 recepti za smoothije<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse, kar morate vedeti o pripravi hranilno uravnote\u017eenega smoothija, najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako korak za korakom pripraviti zdrav in hranljiv smoothie<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg\" alt=\"Smoothie pred treningom\" class=\"wp-image-532370\" title=\"Smoothie pred treningom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-pancakes\">5. Beljakovinski vaflji ali pala\u010dinke s sadjem<\/h3>\n\n\n\n<p>\u010ce ste ljubitelj sladke hrane, bodo <a href=\"https:\/\/gymbeam.si\/blog\/tag\/palacinke-sl-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinke<\/a> ali vaflji, obogateni z beljakovinami ali drugimi proteini, zagotovo zadovoljili va\u0161e brbon\u010dice. Za najhitrej\u0161o in najla\u017ejo pripravo posezite po <a href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski me\u0161anici za vaflje ali pala\u010dinke<\/a>. Postrezite jih z jogurtom, kan\u010dkom masla z ore\u0161\u010dki in sve\u017eim sadjem ali <a href=\"https:\/\/gymbeam.si\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">marmelado<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Navdihnite se z na\u0161imi recepti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusne-in-puhaste-palacinke-na-tri-nacine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">puhaste pala\u010dinke na 3 na\u010dine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-bananine-palacinke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsene bananine pala\u010dinke<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-palacinke-iz-kefirja-polne-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kefirjeve pala\u010dinke, polne beljakovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pirine-palacinke-s-sadjem-in-arasidovim-maslom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinke iz pire<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-palacinke-s-skuto\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010dene pala\u010dinke s skuto<\/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=\"bread\">6. Kruh s kakovostno \u0161unko, sirom ali namazom<\/h3>\n\n\n\n<p><strong>Ko nimate \u010dasa za pripravo toplega obroka,<\/strong> boste cenili narezan kruh ali poga\u010do s sirom ali namazom. Kakovostna \u0161unka, sir z nizko vsebnostjo ma\u0161\u010dob ali narezan <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/tofu-sl\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a> so odli\u010dni dodatki k kruhu. Odli\u010dni pa so tudi <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-namazi-na-3-nacine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma\u010di namazi<\/a>, ki jih lahko pripravite iz <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tune<\/a>, <a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" class=\"ek-link\">sardin<\/a> ali jajc. Pazite le na koli\u010dino ma\u0161\u010dobe, ki jo dodate namazom, ter na arome, kot so \u010debula, \u010desen ali ribe, ki lahko pri ob\u010dutljivej\u0161ih posameznikih med vadbo povzro\u010dijo napihnjenost in druge prebavne te\u017eave. Vedno se ravnajte po svoji osebni toleranci.<\/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\">Navdihnite se z na\u0161imi recepti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-3-namazi-polni-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">3 namazi, polni beljakovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-namaz-iz-tofuja-s-susenimi-paradizniki\/\" class=\"ek-link\">veganski <\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-namaz-iz-tofuja-s-susenimi-paradizniki\/\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-namaz-iz-tofuja-s-susenimi-paradizniki\/\" class=\"ek-link\">amaz s tofujem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-dip-iz-rdece-pese-s-quark-sirom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">namaz iz rde\u010de pese in skute<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tunin namaz z jajcem<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg\" alt=\"Kruh pred vadbo\" class=\"wp-image-532388\" title=\"Kruh pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-foods\">7. Pusto meso ali riba s prilogo in zelenjavo<\/h3>\n\n\n\n<p>Pred vadbo vam ni treba u\u017eivati le sladkih ali hladnih obrokov. Primerni so tudi <strong>lahko prebavljivi topli obroki, ki jih lahko pripravite v 30 minutah.<\/strong> V primeru, da pred vadbo ne morete kuhati, si hrano pripravite vnaprej v <a href=\"https:\/\/gymbeam.si\/steklena-posoda-za-hrano-1050-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posodi za \u017eivila<\/a> in jo nato preprosto pogrejte. Poskusite pa lahko tudi z obroki <a href=\"https:\/\/gymbeam.si\/fit-gotova-jed-piscanec-na-azijski-nacin-z-rizem-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ready To Eat FIT<\/strong><\/a>, primernimi za \u0161portnike, ki jih lahko samo pogrejete in pojeste.<\/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\">Navdihnite se z na\u0161imi recepti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socne-piscancje-prsi-v-pomarancni-omaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">so\u010dne pi\u0161\u010dan\u010dje prsi v pomaran\u010dni omaki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-azijske-kozice-v-sladko-slani-omaki-z-rizem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Azijske kozice z ri\u017eem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremaste-testenine-tagliatelle-z-lososom-in-rikoto\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kremne testenine tagliatelle z lososom in rikoto<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-teriyaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161\u010danec teriyaki<\/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=\"complex-plant-based-foods\">8. Rastlinski nadomestki mesa s prilogami in zelenjavo<\/h3>\n\n\n\n<p>Te jedi vam bodo v\u0161e\u010d, <strong>ne glede na to, ali ste ljubitelj rastlinske prehrane<\/strong> ali pa \u017eelite le popestriti svoje obroke. Poskusite lahko <a href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" class=\"ek-link\">seitan<\/a>. Prednost je, da vam tofuja ali tempeha ni treba kuhati. Vendar sta obi\u010dajno bolj\u0161ega okusa, \u010de ju prepra\u017eite v ponvi z za\u010dimbami in zelenjavo. Dobri so tudi <a href=\"https:\/\/gymbeam.si\/blog\/tag\/kvinoja-sl\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/tag\/riz\/\" class=\"ek-link\">ri\u017e<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/tag\/testenine\/\" class=\"ek-link\">testenine<\/a> ali njoki.<\/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\">Navdihnite se z na\u0161imi recepti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bucni-curry-z-ocvrtim-tofujem-in-jasminovim-rizem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dni kari s pe\u010denim tofujem in jasminovim ri\u017eem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pad-thai-rezanci-s-tempehom-in-svezo-zelenjavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pad-thai-rezanci-s-tempehom-in-svezo-zelenjavo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ad Thai rezanci s tempehom in sve\u017eo zelenjavo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-spageti-s-tempehom-in-paradiznikovo-omako\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161pageti s tempehom in paradi\u017enikovo omako<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-seitan-z-rezanci-in-brokolijem-v-azijski-omaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rezanci iz sejtana z brokolijem<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite v svojo prehrano pogosteje vklju\u010devati veganske nadomestke mesa, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/rastlinske-mesne-alternative-katere-so-najboljse-koliko-beljakovin-vsebujejo-in-ali-lahko-v-celoti-nadomestijo-meso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rastlinski nadomestki mesa: Kateri so najbolj\u0161i, koliko beljakovin vsebujejo in ali lahko v celoti nadomestijo meso?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg\" alt=\"Kosilo pred vadbo\" class=\"wp-image-532404\" title=\"Kosilo pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tortilla\">9. Polnjena tortilja<\/h3>\n\n\n\n<p><strong>Okusen zavitek lahko pripravite tudi nekaj minut pred vadbo. <\/strong>Vzemite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/psenicne-tortilje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tortiljo<\/a>, vanjo zavijte <a href=\"https:\/\/gymbeam.si\/blog\/tag\/piscancje-meso\/\" class=\"ek-link\">pe\u010denega pi\u0161\u010danca<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/tuna-sl\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuno<\/a>, tofu, narezano zelenjavo, dodajte jogurt ali avokadovo omako in kon\u010dali ste. \u010ce zavitku dodate sir in pustite, da se nekaj \u010dasa pe\u010de v panini \u017earu, pe\u010dici ali mikrovalovni pe\u010dici, imate \u0161e ve\u010djo poslastico. Vendar bodite tudi v tem primeru pozorni na vsebnost ma\u0161\u010dob, na primer, velika porcija preliva iz majoneze verjetno ni dobra ideja.<\/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\">Navdihnite se z na\u0161imi recepti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tortilja-zavitek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prepognjen tortilja wrap<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-zvitek-z-avokadovim-namazom-in-zelenjavo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zavitek iz tune z avokado omako in zelenjavo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-quesadilla-s-tuno-in-paradiznikovo-salso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quesadilla s tunino in paradi\u017enikovo salso<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tortilja-zavitek-s-tofujem-in-medeno-gorcicno-omako\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilja wrap s tofujem<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg\" alt=\"Tortilja pred treningom\" class=\"wp-image-532420\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"fitness-cake\">10. Fitnes torta ali torta v skodelici<\/h3>\n\n\n\n<p>Preden se odpravite na tek ali v fitnes, si lahko <strong>privo\u0161\u010dite zdravo sladico.<\/strong> \u010ce jo pripravite iz polnozrnate moke, uporabite manj ma\u0161\u010dob in sladkorja ter dodate nekaj beljakovin v obliki beljakovin v prahu ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/skuta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">skute<\/a>, boste dobili zdrav in hranljiv obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Navdihnite se z na\u0161imi recepti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socna-korenckova-torta-z-visoko-vsebnostjo-beljakovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">so\u010dna koren\u010dkova torta, polna beljakovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zdrava-nemska-krtova-torta-v-kozarcu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrava nem\u0161ka krtova torta v kozarcu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recepr-vanilijeva-skutna-torta-brez-peke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vanilijev skutni cheesecake<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-rezine-z-borovnicami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsena torta z borovnicami <\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg\" alt=\"Zdrava sladica pred vadbo\" class=\"wp-image-532436\" title=\"Zdrava sladica pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-snacks\">11. Bonus to\u010dka: Prigrizki pred vadbo<\/h3>\n\n\n\n<p>Nadomestni obroki ali razli\u010dni <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proteinski-prigrizki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prigrizki<\/a>, ki vsebujejo ogljikove hidrate in beljakovine, so odli\u010den na\u010din za <strong>hitro obnovitev energije pred vadbo.<\/strong> Nosite jih lahko v \u0161portni torbi in so vam vedno na voljo. Vendar pa bodite pozorni na sestavine teh dobrot. V\u010dasih imajo preve\u010d ma\u0161\u010dob ali pa v njih primanjkuje nekaterih hranilnih snovi, vendar lahko to re\u0161ite tako, da jim dodate beljakovine ali sadje. Lahko pa si <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/malice-in-prigrizki\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prigrizke<\/a> za pred vadbo pripravite doma in tako sami izberete sestavine.<\/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\">Nasveti za prigrizke pred vadbo:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska plo\u0161\u010dica<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski pi\u0161koti<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski flapjack<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinske-granola-ploscice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma pripravljene beljakovinske granola plo\u0161\u010dice<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/smart-vege-meal-shake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Smart vege meal shake<\/a><\/li>\n<\/ul>\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=\"Katera_zivila_pred_vadbo_niso_primerna\"><\/span>Katera \u017eivila pred vadbo niso primerna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, se morate pribli\u017eno dve uri pred vadbo izogibati <strong>hrani z visoko vsebnostjo ma\u0161\u010dob in vlaknin. <\/strong>Zlasti v primeru visoko intenzivnega treninga lahko povzro\u010dijo prebavne te\u017eave in negativno vplivajo na celotno vadbo.<\/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>\u017divila z visoko vsebnostjo ma\u0161\u010dob:<\/strong> ocvrta hrana, mastno meso, pica, sladice, torte, smetanove omake, \u017eivila s prelivom iz majoneze.<\/li>\n\n\n\n<li><strong>\u017divila z visoko vsebnostjo vlaknin:<\/strong> solata iz le\u010de, \u010di\u010derikin curry s kokosovim mlekom, velika zelenjavna solata, fi\u017eolova juha, kruh s semeni.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg\" alt=\"\u010cesa ne smete jesti pred vadbo?\" class=\"wp-image-532452\" title=\"\u010cesa ne smete jesti pred vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-2048x1365.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=\"Kako_pravilno_dolociti_cas_obroka_pred_vadbo\"><\/span>Kako pravilno dolo\u010diti \u010das obroka pred vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasih je te\u017eko dolo\u010diti \u010das obroka pred vadbo, da bi lahko zaklju\u010dili s prebavo, hkrati pa pred vadbo ne bi bili la\u010dni. Verjetno veste, da je za vas dobro, da pred jutranjo vadbo jeste. Podobno ne pozabite na prigrizek pred ve\u010derno vadbo. Oglejmo si, kako bi lahko bil videti tak\u0161en \u010dasovni razpored prehranjevanja.<\/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>3 ure ali ve\u010d pred treningom:<\/strong> v tem primeru lahko pojeste obi\u010dajno kosilo ali drug ve\u010dji obrok.<\/li>\n\n\n\n<li><strong>1-2 uri pred treningom:<\/strong> kompleksen, lahko prebavljiv obrok z ve\u010djim dele\u017eem ogljikovih hidratov ter manj\u0161im dele\u017eem beljakovin in ma\u0161\u010dob. To je lahko ve\u010dji prigrizek ali manj\u0161i del glavnega obroka.<\/li>\n\n\n\n<li><strong>Manj kot eno uro pred treningom: <\/strong>lahko prebavljiv obrok ogljikovih hidratov, kot so banana, sadni prigrizek, ri\u017eeva ka\u0161a z medom ali toast z <a href=\"https:\/\/gymbeam.si\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">marmelado<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg\" alt=\"\u010casovna razporeditev obrokov pred vadbo\" class=\"wp-image-532468\" title=\"\u010casovna razporeditev obrokov pred vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-2048x1365.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=\"Katera_dopolnila_so_primerna_pred_vadbo\"><\/span>Katera dopolnila so primerna pred vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svojo \u0161portno zmogljivost lahko podprete tudi z izbiro pravih predvadbenih dopolnil.<\/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><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a>: Najbolj priljubljen spodbujevalec, ki vas napolni z energijo in vas pripravi na dan.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/no-dodatki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>NO dodatki<\/strong><\/a>: <a href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\" class=\"ek-link\">Citrulin<\/a> ali <a href=\"https:\/\/gymbeam.si\/arginine-a-k-g-gymbeam.html\" class=\"ek-link\">arginin<\/a> pomagata pri pretoku krvi in rasti mi\u0161ic.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-alanin<\/strong><\/a>: Ta tvori <a href=\"https:\/\/gymbeam.si\/l-karnozin-gymbeam.html\" class=\"ek-link\"><strong>karnozin<\/strong><\/a>, ki pomaga zmanj\u0161ati zakisanost mi\u0161ic.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" class=\"ek-link\"><strong>Kompleksn<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" class=\"ek-link\">a dopolnila<\/a><\/strong>: Ti vsebujejo me\u0161anico snovi, ki lahko podpirajo telesno zmogljivost.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> ali <a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" class=\"ek-link\">BCAA<\/a><\/strong>: Kompleksne aminokisline, ki slu\u017eijo kot gradniki za rast mi\u0161ic, telo pa jih lahko uporablja tudi kot vir energije.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maltodekstrin<\/strong><\/a> in drugi <a href=\"https:\/\/gymbeam.si\/hitri-ogljikovi-hidrati\" class=\"ek-link\"><strong>hitri ogljikovi hidrati<\/strong><\/a>: Zagotavljajo takoj\u0161njo energijo pred vadbo.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gainerji-in-ogljikovi-hidrati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Gainerji in ogljikovi hidrati<\/a><\/strong>: kompleksen vir hitrih in po\u010dasnih ogljikovih hidratov, beljakovin in drugih funkcionalnih snovi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o dopolnilih pred vadbo, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-in-uporabljati-najucinkovitejse-predvadbeno-prehransko-dopolnilo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izbrati in uporabiti naju\u010dinkovitej\u0161e dopolnilo<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg\" alt=\"Predvadbeni dodatki\" class=\"wp-image-532484\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-2048x1366.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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobro izbran obrok pred vadbo vam bo zagotovil energijo, pomagal odlo\u017eiti utrujenost in spodbujal rast mi\u0161ic. <strong>Vendar pa se vedno prepri\u010dajte, katere sestavine vsebuje.<\/strong> Predvsem v njem ne sme manjkati ogljikovih hidratov, ki so glavni vir energije za \u0161portno zmogljivost. Nato dodajte \u0161e <strong>porcijo kakovostnih beljakovin in manj\u0161i dele\u017e ma\u0161\u010dob.<\/strong> Velikost obroka na\u010drtujte glede na to, koliko \u010dasa boste predvidoma trenirali. Svojo \u0161portno zmogljivost pa lahko podprete tudi z dopolnili pred vadbo, kot so kofein, citrulin ali BCAA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil ta \u010dlanek v\u0161e\u010d in se vam je zdel koristen, ga delite s prijatelji. Tudi oni bodo cenili te nasvete o tem, kako jesti pred vadbo.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Se spra\u0161ujete, kaj jesti pred vadbo? V tem \u010dlanku boste izvedeli, kaj morate in \u010desa ne smete vklju\u010diti v obrok pred vadbo, ter najve\u010dje prednosti obroka pred vadbo. Na\u0161li boste tudi razli\u010dne nasvete za uravnote\u017eene obroke za \u0161portnike, ki trenirajo za mo\u010d in vzdr\u017eljivost.<\/p>\n","protected":false},"author":129,"featured_media":532171,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6675,7359,7155,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-539976","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-prehrana-sl","10":"tag-priprava-jedi","11":"tag-trening-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160portna prehrana pred vadbo: Kaj (ne) jesti pred treningom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj jesti pred vadbo in kak\u0161ne so koristi? 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