{"id":543624,"date":"2024-04-27T18:52:34","date_gmt":"2024-04-27T16:52:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=543624"},"modified":"2025-10-21T18:50:34","modified_gmt":"2025-10-21T16:50:34","slug":"sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/","title":{"rendered":"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Zasto_biste_trebali_jesti_prije_treninga\" title=\"Za\u0161to biste trebali jesti prije treninga?\">Za\u0161to biste trebali jesti prije treninga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#6_prednosti_obroka_prije_treninga\" title=\"6 prednosti obroka prije treninga\">6 prednosti obroka prije treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Koju_hranu_ne_treba_ukljuciti_u_obrok_prije_treninga\" title=\"Koju hranu (ne) treba uklju\u010diti u obrok prije treninga?\">Koju hranu (ne) treba uklju\u010diti u obrok prije treninga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Obroci_prije_treninga_za_mrsavljenje\" title=\"Obroci prije treninga za mr\u0161avljenje\">Obroci prije treninga za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Obroci_prije_treninga_za_rast_misica\" title=\"Obroci prije treninga za rast mi\u0161i\u0107a\">Obroci prije treninga za rast mi\u0161i\u0107a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Savjeti_o_obrocima_prije_treninga\" title=\"Savjeti o obrocima prije treninga\">Savjeti o obrocima prije treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Koja_hrana_prije_vjezbanja_nije_prikladna\" title=\"Koja hrana prije vje\u017ebanja nije prikladna?\">Koja hrana prije vje\u017ebanja nije prikladna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Kako_pravilno_odrediti_vrijeme_za_obrok_prije_treninga\" title=\"Kako pravilno odrediti vrijeme za obrok prije treninga?\">Kako pravilno odrediti vrijeme za obrok prije treninga?<\/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.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Koji_su_suplementi_prikladni_prije_vjezbanja\" title=\"Koji su suplementi prikladni prije vje\u017ebanja?\">Koji su suplementi prikladni prije vje\u017ebanja?<\/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.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Nisu samo po\u010detnici ti koji se \u010desto pitaju \u0161to je najbolje jesti prije treninga i je li bolje baviti se sportom na prazan \u017eeludac. Hrana prije treninga mo\u017ee dosta utjecati na to <strong>kako se osje\u0107ate tijekom treninga, koliko energije imate, kada se po\u010dnete umarati<\/strong> i na kraju, ali ne i manje va\u017eno, na va\u0161u ukupnu sportsku izvedbu. Zato je va\u017eno pa\u017eljivo planirati kako biste izvukli maksimum.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Prehranom prije treninga bave se oni s druga\u010dijim ciljevima. Oni koji \u017eele smr\u0161avjeti naj\u010de\u0161\u0107e raspravljaju o prednostima vje\u017ebanja nata\u0161te kao alata za br\u017ee rezultate. S druge strane, bodybuilderi i drugi sporta\u0161i koji se bave snagom zanimaju <strong>kako najbolje jesti da bi potaknuli rast i oporavak mi\u0161i\u0107a.<\/strong> Ali ne treba zaboraviti ni na sporta\u0161e izdr\u017eljivosti koji poku\u0161avaju optimizirati svoju prehranu kako<strong> ne bi ostali bez energije tijekom dugih treninga.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Mora se re\u0107i da individualne preferencije igraju veliku ulogu u ovom pogledu. Netko mo\u017ee pojesti obilan ru\u010dak i nakon pola sata bez problema odraditi trening s maksimalnim kapacitetom. Druga \u0107e osoba nakon istog obroka neko vrijeme biti nesposobna i vjerojatnije \u0107e vje\u017ebati tek nakon <strong>nekoliko sati posta.<\/strong> Ve\u0107ini ljudi, me\u0111utim, najvi\u0161e odgovara ne\u0161to izme\u0111u, gdje jedu dovoljno da mogu probaviti ve\u0107i dio obroka dok ne do\u0111e vrijeme za vje\u017ebanje, a opet, da ih ne iznenadi glad tijekom vje\u017ebanja. Kako to posti\u0107i? Uronimo zajedno u detalje <strong>sportske prehrane prije treninga<\/strong> i saznajmo kako to to\u010dno u\u010diniti.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U ovom \u0107ete \u010dlanku prona\u0107i savjete za ovu hranu prije treninga:<\/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=\"#ka\u0161a-prije-treninga\" style=\"border-radius:0px\">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=\"#jaja-kruh\" style=\"border-radius:0px\">Jaja<\/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=\"#jogurt-granola\" style=\"border-radius:0px\">Jogurt s m\u00fcslijima ili granolom<\/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=\"#proteinske-pala\u010dinke\" style=\"border-radius:0px\">Proteinske 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=\"#kruh\" 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=\"#slo\u017eena-hrana\" style=\"border-radius:0px\">Slo\u017eena hrana<\/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=\"#slo\u017eena-hrana-na-biljnoj-bazi\" style=\"border-radius:0px\">Slo\u017eena hrana na biljnoj bazi<\/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=\"#tortilja\" style=\"border-radius:0px\">Tortilja<\/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-kola\u010d\" style=\"border-radius:0px\">Fitnes kola\u010d<\/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=\"#proteinske-grickalice\" style=\"border-radius:0px\">Proteinski snackovi<\/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=\"Zasto_biste_trebali_jesti_prije_treninga\"><\/span>Za\u0161to biste trebali jesti prije treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Prije nego \u0161to prije\u0111emo na konkretne preporuke, rezimirajmo<strong> glavnu funkciju i dobrobiti hrane prije treninga<\/strong>. Ako razumijete za\u0161to biste trebali brinuti o tome \u0161to staviti u \u017eeludac prije vje\u017ebanja, vjerojatno \u0107ete vi\u0161e razmi\u0161ljati o tome. S druge strane, o hrani prije treninga ne mo\u017eete razmi\u0161ljati kao o nekoj vrsti igre koja \u0107e va\u0161u izvedbu odmah podi\u0107i na razinu profesionalnog sporta\u0161a. Uvijek ovisi o tome \u0161to <strong>ste jeli u kontekstu posljednjih nekoliko dana i tjedana<\/strong>. Osobito za sporta\u0161e, to je ukupni dnevni unos energije, ugljikohidrata i proteina.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, hrana prije treninga <strong>mo\u017ee imati veliki utjecaj na va\u0161u ukupnu izvedbu,<\/strong> \u0161to \u0107e u kona\u010dnici utjecati na va\u0161 napredak u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/4-savjeta-za-izbacivanje-masti-bez-brojanja-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mr\u0161avljenju<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">izgradnji mi\u0161i\u0107ne mase<\/a> ili odr\u017eavanju performansi tijekom treninga ili natjecanja.<\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"Prednosti jedenja prije treninga\" class=\"wp-image-532176\" title=\"Prednosti jedenja prije treninga\" 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_prije_treninga\"><\/span>6 prednosti obroka prije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Osigurava energiju za va\u0161 trening<\/h3>\n\n\n<p>Naju\u010dinkovitiji <strong>izvor energije za sportske performanse su ugljikohidrati. <\/strong>Tijekom treninga va\u0161em tijelu je najlak\u0161e iskoristiti \u0161e\u0107er (glukozu) u krvi. Kad ga po\u010dne ponestajati, ve\u0107im se dijelom prebacuje na<strong> sagorijevanje pohranjenih ugljikohidrata ili glikogena.<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Obrok prije treninga koji sadr\u017ei ugljikohidrate <strong>brzo \u0107e osigurati dostupnu energiju za va\u0161 trening.<\/strong> Zahvaljuju\u0107i tome, mo\u017eete vje\u017ebati dulje, ve\u0107im intenzitetom i ostvariti svoj puni potencijal. Funkcija ugljikohidrata iz obroka prije treninga kao izvora energije jo\u0161 je va\u017enija za treninge koji traju <strong>dulje od 45 minuta.<\/strong> Isto tako nakon duljeg posta, na primjer nakon 8-satnog sna.<sup><mark class=\"has-inline-color has-orange-color\"> <span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\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. Mo\u017ee pomo\u0107i u odga\u0111anju umora<\/h3>\n\n\n<p>Svatko je do\u017eivio pad energije tijekom vje\u017ebanja. Odjednom nemate vi\u0161e snage za sljede\u0107e ponavljanje ili vam se \u010dini da vi\u0161e ne mo\u017eete pretr\u010dati ni 10 metara. To se naj\u010de\u0161\u0107e doga\u0111a kada ponestane zaliha glikogena u mi\u0161i\u0107ima i tijelo se prebaci na <strong>sagorijevanje masti<\/strong>. Me\u0111utim, taj energetski sustav je slo\u017eeniji, \u0161to vas mo\u017ee usporiti. To je kao da sa sportskog automobila prelazite na gradski automobil manje snage.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Brojni \u010dimbenici utje\u010du na to kada \u0107e vas uhvatiti nedostatak energije, poput prehrane prethodnog dana, hrane koju ste jeli prije treninga, intenziteta treninga ili onoga \u0161to ste radili satima prije. Me\u0111utim, ako se <strong>pobrinete da va\u0161 obrok prije treninga sadr\u017ei dovoljno ugljikohidrata<\/strong>, brzo \u0107ete nadoknaditi raspolo\u017eivu energiju. Odgodit \u0107ete osje\u0107aj umora dok \u0107ete sa\u010duvati zalihe energije u obliku mi\u0161i\u0107nog glikogena za kasnije tijekom vje\u017ebanja. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg\" alt=\"Za\u0161to biste trebali jesti prije treninga?\" class=\"wp-image-532192\" title=\"Za\u0161to biste trebali jesti prije treninga?\" 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. Pospje\u0161uje za\u0161titu mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Protein from pre-workout meals is mainly associated with muscle protection. While this nutrient is more often addressed after exercise to aid recovery, it also has its place and purpose during the pre-workout period. With protein, you replenish <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amino acids<\/a>, which are the <strong>building blocks of muscle mass.<\/strong> You will thus support an <strong>anabolic environment<\/strong> in which the formation of muscle mass prevails over its breakdown (catabolism). In addition, some amino acids, such as <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>s, can serve as a source of energy needed for athletic performance. As a result, <strong>you reduce the risk of the body using muscle mass as an energy source.<\/strong>&nbsp;<sup>[3\u20134]<\/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. Doprinosi regulaciji tjelesne temperature<\/h3>\n\n\n<p>Na sportske performanse ne utje\u010de samo hrana, ve\u0107 i unos teku\u0107ine. <strong>Adekvatna hidratacija va\u017ena je za pravilan rad mi\u0161i\u0107a i zglobova,<\/strong> ali i za <strong>regulaciju tjelesne temperature<\/strong>. Dehidracija, s druge strane, mo\u017ee dovesti do pregrijavanja, osje\u0107aja umora i slabosti. No, to ne zna\u010di da u sebe trebate uliti dvije litre vode neposredno prije treninga. Teku\u0107inu je potrebno kontinuirano nadokna\u0111ivati. <mark class=\"has-inline-color has-orange-color\"><sup>[5, 8]<\/sup><\/mark><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg\" alt=\"Hrana prije treninga i oporavak\" class=\"wp-image-532208\" title=\"Hrana prije treninga i oporavak\" 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. Podr\u017eava regeneraciju<\/h3>\n\n\n<p>Obrok prije treninga tako\u0111er mo\u017ee podr\u017eati va\u0161 oporavak nakon treninga. <strong>Budu\u0107i da ne morate toliko tro\u0161iti vlastite rezerve energije, tijelo \u0107e nakon vje\u017ebanja br\u017ee nadoknaditi ono \u0161to mu je potrebno<\/strong>. Tada mo\u017ee odmah iskoristiti aminokiseline iz proteina za popravak mi\u0161i\u0107a nategnutih tijekom vje\u017ebanja. Ovdje tako\u0111er klju\u010dnu ulogu ima odgovaraju\u0107a hidratacija koja poma\u017ee u <strong>u\u010dinkovitijem izbacivanju otpadnih tvari koje nastaju metabolizmom energije tijekom vje\u017ebanja<\/strong>. Bolji oporavak stoga se mo\u017ee osjetiti u smislu smanjenih bolova u mi\u0161i\u0107ima nakon treninga ili DOMS-a (odgo\u0111ena bol u mi\u0161i\u0107ima). <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[6]<\/span> <\/sup><\/mark><\/p>\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. Podr\u017eava va\u0161e ciljeve<\/h3>\n\n\n<p>Dobro odabran obrok prije treninga mo\u017ee pobolj\u0161ati va\u0161u sportsku izvedbu. Zahvaljuju\u0107i \u010dinjenici da \u0107ete mo\u0107i<strong> du\u017ee i ja\u010de vje\u017ebati, sagorjet \u0107ete vi\u0161e kalorija i potaknuti gubitak te\u017eine.<\/strong> U isto vrijeme, va\u0161i mi\u0161i\u0107i \u0107e dobiti ve\u0107i poticaj, \u0161to \u0107e zauzvrat cijeniti sporta\u0161i snage koji \u017eele izgraditi mi\u0161i\u0107nu masu. Zauzvrat, sporta\u0161i koji se bave izdr\u017eljivo\u0161\u0107u imaju koristi od <strong>odgo\u0111enog umora<\/strong>, \u0161to im omogu\u0107uje da treniraju dulje i ve\u0107im intenzitetom. Tako\u0111er \u0107e imati koristi i drugi sporta\u0161i koji se bave timskim ili natjecateljskim disciplinama. <mark class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"\" class=\"wp-image-532224\" title=\"Obroci prije treninga i mr\u0161avljenje\" 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=\"Koju_hranu_ne_treba_ukljuciti_u_obrok_prije_treninga\"><\/span>Koju hranu (ne) treba uklju\u010diti u obrok prije treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kako nadoknaditi energiju prije treninga da dobijete sve gore navedene dobrobiti? Idealno, pripremom slo\u017eenog, ali lako probavljivog obroka. Cilj je <strong>unijeti optimalnu koli\u010dinu energije i hranjivih tvari,<\/strong> ali u isto vrijeme ne opteretiti probavni trakt na predugi period.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Dakle, obrok prije treninga obi\u010dno sadr\u017ei<strong> ve\u0107i udio ugljikohidrata i manji udio proteina i masti.<\/strong> Svaki od ovih nutrijenata ima svoju funkciju te \u0107ete prona\u0107i njihove prikladne i manje prikladne izvore. Ipak, individualna tolerancija i preferencija ima kona\u010dnu rije\u010d u odabiru pojedinog obroka. Zapravo, svatko mo\u017ee preferirati ne\u0161to drugo prije treninga. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koji faktori utje\u010du na hranu prije treninga?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dnevne potrebe za energijom i hranjivim tvarima za sporta\u0161e<\/li>\n\n\n\n<li>hrana od prethodnog dana<\/li>\n\n\n\n<li>ukupna raspodjela obroka za taj dan<\/li>\n\n\n\n<li>trajanje i intenzitet treninga<\/li>\n\n\n\n<li>suplementacija tijekom i nakon treninga<\/li>\n\n\n\n<li>vrijeme treninga<\/li>\n\n\n\n<li>individualne preferencije<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pitate li se i \u0161to bi trebao sadr\u017eavati va\u0161 obrok nakon treninga? Saznajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti nakon treninga? Najbolji obroci i dodaci prehrani za bodybuildere i sporta\u0161e izdr\u017eljivosti.<\/strong><\/a><\/p>\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=\"28621,51493,32899,75292,48139,36625,85888,85888,48844,62824,65830,258,3807,6672,6454\" ><\/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. Ugljikohidrati prije treninga<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Glavna funkcija:<\/strong> Izvor energije za snagu.<\/p><\/li>\n\n\n\n<li><p><strong>Preporu\u010dena koli\u010dina:<\/strong> 1 &#8211; 4 g\/kg tjelesne te\u017eine 1 &#8211; 4 sata prije vje\u017ebanja. To zna\u010di da mo\u017eete konzumirati npr. 4 g\/kg \u010detiri sata prije vje\u017ebanja ili 1 g\/kg sat vremena prije po\u010detka treninga. Koli\u010dinu ugljikohidrata prilagodite vremenu, ali i trajanju treninga. Naprimjer, ako idete na 2 sata tr\u010danja trebat \u0107e vam ve\u0107a koli\u010dina nego ako idete u teretanu na sat vremena. <mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[9\u201310]<\/sup><\/mark><\/p><\/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\">Prikladni izvori ugljikohidrata prije vje\u017ebanja<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako ne\u0107ete vje\u017ebati <strong>sat ili vremena vi\u0161e, slobodno uzmite slo\u017eene ugljikohidrate<\/strong> koji postupno osloba\u0111aju energiju.<\/p><\/li>\n\n\n\n<li>Ako imate manje od sat vremena do po\u010detka treninga, birajte jednostavne ugljikohidrate (\u0161e\u0107ere) koji ne optere\u0107uju toliko probavu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, imajte na umu da <strong>\u0161e\u0107eri ne bi trebali \u010diniti vi\u0161e od 10 % va\u0161eg ukupnog energetskog unosa.<\/strong> Iznimka su sporta\u0161i, koji si obi\u010dno mogu priu\u0161titi unos ve\u0107e koli\u010dine jednostavnih \u0161e\u0107era zbog ve\u0107e potro\u0161nje energije.<\/p>\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><p><strong>Slo\u017eeni ugljikohidrati: <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/zobena-kasa\">Zobene pahuljice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/riza\">ri\u017ea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tjestenina\">tjestenina<\/a>, kruh, bulgur, kus-kus, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/kvinoja\">kvinoja<\/a>, ri\u017eini kola\u010di\u0107i<span style=\"font-size: 1rem\" data-mce-style=\"font-size: 1rem;\">, <\/span><a class=\"ek-link\" style=\"background-color: #ffffff;font-size: 1rem\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/kase\" data-mce-style=\"background-color: #ffffff; font-size: 1rem;\">instant ka\u0161a<\/a><span style=\"font-size: 1rem\" data-mce-style=\"font-size: 1rem;\">, <\/span><a class=\"ek-link\" style=\"background-color: #ffffff;font-size: 1rem\" href=\"https:\/\/gymbeam.hr\/psenicna-tortilja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/psenicna-tortilja-gymbeam.html\" data-mce-style=\"background-color: #ffffff; font-size: 1rem;\">tortilja<\/a><span style=\"font-size: 1rem\" data-mce-style=\"font-size: 1rem;\">, <\/span><a class=\"ek-link\" style=\"background-color: #ffffff;font-size: 1rem\" href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-cokoladom-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-cokoladom-gymbeam.html\" data-mce-style=\"background-color: #ffffff; font-size: 1rem;\">granola<\/a><span style=\"font-size: 1rem\" data-mce-style=\"font-size: 1rem;\">.<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Jednostavni ugljikohidrati:<\/strong> <strong>&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/suseno-voce\">Vo\u0107e<\/a>, vo\u0107ni snackovi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/med\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/med\">med<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\">energetski gel<\/a>, glukoza ili dekstroza.<\/p><\/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\">Neprikladni izvori ugljikohidrata prije vje\u017ebanja<\/h4>\n\n\n<p>S druge strane, hrana<strong> s ve\u0107im udjelom masti<\/strong> manje je prikladna prije vje\u017ebanja. Potrebno im je malo vi\u0161e vremena za probavu i mogu uzrokovati probavne probleme tijekom vje\u017ebanja.<\/p>\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>slatki\u0161i (keksi, \u010dokolada, napolitanke), ora\u0161asti plodovi preliveni \u010dokoladom, slatki pekarski proizvodi (kroasani, doma\u0107a peciva, kola\u010di), 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>Ako \u017eelite povremeno pojesti ne\u0161to slatko prije treninga, bolja opcija su, primjerice, vo\u0107ni \u017eele bomboni jer se brzo probavljaju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite li nau\u010diti kako ugljikohidrati djeluju u tijelu? Onda ne smijete propustiti ovaj \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ugljikohidrati: klasifikacija, izvori, probava, funkcije u tijelu i optimalan unos.<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Za\u0161to biste trebali jesti ugljikohidrate prije vje\u017ebanja?\" class=\"wp-image-532240\" title=\"Za\u0161to biste trebali jesti ugljikohidrate prije vje\u017ebanja?\" 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. Proteini prije treninga<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Glavna funkcija:<\/strong> za\u0161tita mi\u0161i\u0107ne mase, podupiru regeneraciju.<\/p><\/li>\n\n\n\n<li><p><strong>Preporu\u010dena koli\u010dina:<\/strong> Jo\u0161 uvijek ne postoji jedinstvena preporuka, ali ve\u0107ina ljudi je zadovoljna s porcijom od 10 &#8211; 25 g proteina barem jedan sat prije treninga. Va\u017enije je odr\u017eavati dnevni unos proteina koji se kod sporta\u0161a kre\u0107e od 1,4 &#8211; 2 g\/kg tjelesne te\u017eine. <mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><sup><span style=\"color: #ff6600;\">[9]<\/span><\/sup><\/mark><\/p><\/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\">Prikladni izvori proteina prije vje\u017ebanja<\/h4>\n\n\n<p>Prije vje\u017ebanja klju\u010dno je odabrati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hranu koja ima visok sadr\u017eaj proteina <\/a>i malo masti.<\/p>\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><p>krto meso (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\">piletina<\/a>, pure\u0107a prsa), <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/ribe\">riba<\/a>&nbsp;(<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\">tuna u salamuri<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/losos-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/losos-u-salamuri-gymbeam.html\">losos<\/a>, bakalar), plodovi mora (kozice), mlije\u010dni proizvodi (bijeli jogurt, niskomasni ili polumasni svje\u017ei sir, tvrdi svje\u017ei sir s ni\u017eim udjelom masti), nemasna \u0161unka, jaja ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\">bjelanjci<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\">tofu<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\">tempeh<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\">sejtan<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/proteini\">proteini<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/proteinski-stapici\">proteinske plo\u010dice.<\/a><\/p><\/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\">Neprikladni izvori proteina prije vje\u017ebanja<\/h4>\n\n\n\n<p>Izbjegavajte proteine s ve\u0107im udjelom masti barem do 2 sata prije treninga.<\/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>masno meso (svinjski vrat, prvoklasna govedina, mljeveno meso), iznutrice, masni mlije\u010dni proizvodi (kremasti i pljesnivi sirevi, kremasti jogurti), pohano meso, naresci (kobasice, narezak), veganske alternative burgera<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Tako\u0111er, neki ljudi mogu te\u0161ko podnositi mahunarke<\/strong> (le\u0107u, gra\u0161ak, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">grah<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slanutak<\/a>) prije treninga koje su izvrstan izvor biljnih proteina, ali tako\u0111er imaju i veliku koli\u010dinu vlakana. Potonje mo\u017ee stvarati probleme osobito osobama s osjetljivijom probavom.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Jeste li i vi znati\u017eeljni koji je unos proteina prikladan za vas na temelju va\u0161eg cilja? Saznajte to u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko proteina treba jesti za rast mi\u0161i\u0107a, mr\u0161avljenje, trening izdr\u017eljivosti ili u trudno\u0107i?<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg\" alt=\"Za\u0161to biste trebali jesti proteine prije treninga?\" class=\"wp-image-532256\" title=\"Za\u0161to biste trebali jesti proteine prije treninga?\" 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. Masti prije treninga<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Glavna funkcija:<\/strong> Izvor energije za duge vje\u017ebe izdr\u017eljivosti niskog intenziteta (npr. du\u017ee vo\u017enje ili tr\u010danja). Kra\u0107e vje\u017ebe snage (do 45 minuta) ili HIIT, naprimjer, obi\u010dno se mogu izvoditi bez masti u obroku prije treninga. Osim toga, tijelo mo\u017ee crpiti i vlastite masne zalihe.<\/p><\/li>\n\n\n\n<li><p><strong>Preporu\u010dena koli\u010dina:<\/strong> jo\u0161 nema jedinstvene preporuke, ali obi\u010dno se dobro podnosi <strong>5 &#8211; 15 g po porciji najmanje jedan sat prije treninga<\/strong>. <mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><sup><span style=\"color: #ff6600;\">[11]<\/span><\/sup><\/mark><\/p><\/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\">Prikladni izvori masti prije vje\u017ebanja<\/h4>\n\n\n<p>Kada dodajete masti svojoj hrani, uzmite u obzir da ve\u0107ina <strong>proteinske hrane prirodno sadr\u017ei masti<\/strong> (meso, mlije\u010dni proizvodi, jaja). U tim slu\u010dajevima ponekad nema potrebe za dodavanjem drugog izvora ovog makronutrijenta.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Sporta\u0161i izdr\u017eljivosti su posljednjih godina osobito zavoljeli <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mct-ulje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MCT ulje.<\/a> Za razliku od konvencionalnih ulja, ono <strong>se brzo probavlja i tijelo ga odmah mo\u017ee iskoristiti kao izvor energije<\/strong> za duge treninge. Me\u0111utim, mo\u017eda ne\u0107e odgovarati svima i preporu\u010dljivo je testirati svoju toleranciju na njih tako da prvo upotrijebite malu koli\u010dinu. Me\u0111utim, u maloj porciji svom obroku mo\u017eete dodati i druge izvore masti.<\/p>\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.hr\/ulja\" class=\"ek-link\">olive<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">canola<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/rbd-kokosovo-ulje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">coconut<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">flaxseed<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-djevicansko-avokado-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">avocado<\/a> oil, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts and seeds<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nut butters<\/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\">Neprikladni izvori masti prije vje\u017ebanja<\/h4>\n\n\n<p>U slu\u010daju konzumiranja masti prije treninga, <strong>\u010de\u0161\u0107e je problem u koli\u010dini nego u specifi\u010dnom izvoru.<\/strong> Same masti se sporije probavljaju, a mogle bi usporiti i apsorpciju ugljikohidrata i drugih hranjivih tvari. <strong>Neprobavljena hrana u \u017eelucu mo\u017ee uzrokovati ozbiljne probavne probleme <\/strong>tijekom treninga, negativno utje\u010du\u0107i na njega, ili ga sporta\u0161 mo\u017eda ne\u0107e mo\u0107i ni zavr\u0161iti. Osim koli\u010dine, potrebno je pripaziti i na izvor masno\u0107a te posebno paziti na unos zasi\u0107enih masno\u0107a i transmasti koje se \u010desto povezuju s ve\u0107im rizikom od kardiovaskularnih bolesti.<\/p>\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, vrhnje, brza hrana, gotova hrana, stvrdnute masti (slatki\u0161i, \u010dokoladni preljevi, punjeni keksi), pr\u017eena hrana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o funkciji masti u va\u0161oj prehrani i prikladnim izvorima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrave i nezdrave masti: koju hranu jesti, a koju izbjegavati?<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg\" alt=\"Trebate li jesti masti prije treninga?\" class=\"wp-image-532272\" title=\"Trebate li jesti masti prije treninga?\" 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. Teku\u0107ina prije vje\u017ebanja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Glavna funkcija:<\/strong> Odr\u017eavanje odgovaraju\u0107e hidratacije, \u0161to je klju\u010dno za rad mi\u0161i\u0107a, termoregulaciju i cjelokupnu fizi\u010dku izvedbu.<\/p><\/li>\n\n\n\n<li><p><strong>Preporu\u010dena koli\u010dina: <\/strong>500 ml teku\u0107ine dva sata prije treninga i zatim 125 &#8211; 250 ml vode 10 &#8211; 20 minuta prije treninga. U slu\u010daju toplog vremena ili dugotrajnih aktivnosti, preporu\u010duje se piti vi\u0161e. Ukupno <strong>bi svatko trebao piti 30 &#8211; 45 ml vode po kg tjelesne te\u017eine dnevno. <\/strong><mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[12\u201313]<\/sup><\/mark><\/p><\/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\">Prikladni napitci prije vje\u017ebanja<\/h4>\n\n\n<p>Prije klasi\u010dnog treninga snage obi\u010dno je dovoljna <strong>obi\u010dna voda<\/strong>. Me\u0111utim, ako se pripremate za dugo bavljenje aktivno\u0161\u0107u izdr\u017eljivosti (dugotrajno tr\u010danje, vo\u017enja bicikla), <strong>hidrataciju mo\u017eete podr\u017eati i<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>izotoni\u010dnim napitkom s elektrolitima<\/strong><\/a>. Ve\u0107ini sporta\u0161a odgovara izotoni\u010dno pi\u0107e koje ima optimalan omjer <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">elektrolita<\/a> naprama ugljikohidrata. Kod slatkih pi\u0107a (sokova) morate voditi ra\u010duna da \u0107ete unositi i \u0161e\u0107ere koji tako\u0111er trebaju biti uklju\u010deni u ukupni unos ugljikohidrata prije treninga.<\/p>\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><p>voda, \u010daj, razrije\u0111eni sok, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/fueride-gymbeam.html\">izotoni\u010dna pi\u0107a<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kokosova-voda-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-kokosova-voda-u-prahu-gymbeam.html\">kokosova voda<\/a><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite saznati vi\u0161e o sportskim napitcima i njihovoj upotrebi u raznim aktivnostima? Pro\u010ditajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? (opens in a new tab)\">Sportski napitci: Kada piti izotoni\u010dni napitak i tijekom kojih aktivnosti je voda dovoljna?<\/a><\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pi\u0107a koja su neprikladna za konzumaciju prije treninga<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alkohol, sok, limunada, gazirana voda (neposredno prije treninga &#8211; opasnost od nadutosti), milkshake<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako se pitate za\u0161to je dovoljan unos teku\u0107ine toliko va\u017ean i \u0161to mo\u017ee uzrokovati dehidracija, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan unos teku\u0107ine utje\u010de na va\u0161e zdravlje.<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png\" alt=\"Za\u0161to piti prije vje\u017ebanja?\" class=\"wp-image-532288\" title=\"Za\u0161to piti prije vje\u017ebanja?\" 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=\"Obroci_prije_treninga_za_mrsavljenje\"><\/span>Obroci prije treninga za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mo\u017eda se i vi <strong>pitate \u0161to jesti prije treninga da biste izgubili vi\u0161ak kilograma?<\/strong> Mnogi ljudi jo\u0161 uvijek vjeruju da \u0107e najbolje biti ako vje\u017ebaju ujutro na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/treninzi-nataste-mit-ili-ucinkovit-nacin-za-gubljenje-masnoce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prazan \u017eeludac<\/a> dok su na dijeti za mr\u0161avljenje. Nadaju se da \u0107e zbog toga poja\u010dano sagorijevati tjelesne masti i ubrzati metabolizam tijekom dana.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Na\u017ealost, studije ne potvr\u0111uju te u\u010dinke. Neuspjeh ove metode mo\u017ee biti posljedica \u010dinjenice da<strong> bez prethodnog obroka ne mo\u017eete vje\u017ebati jednako dobro<\/strong> kao da ste ne\u0161to pojeli prije samog treninga. Prije \u0107e biti da \u0107ete se mo\u017eda osje\u0107ati slabije i umornije. Osim toga, mo\u017eete ogladnjeti nakon treninga i na kraju pojesti vi\u0161e hrane ukupno tijekom dana nego da ste jeli prije treninga. Dakle, mo\u017eda ne\u0107ete mo\u0107i zadovoljiti glavni kriterij za mr\u0161avljenje, a to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorijski deficit<\/a> (potro\u0161nja energije je ve\u0107a od unosa energije). Ali jo\u0161 uvijek postoje iznimke, a neki stvarno u\u017eivaju trenirati nata\u0161te i posti\u017eu bolje rezultate nego ako jedu. Ovo jo\u0161 jednom potvr\u0111uje potrebu da prehrana bude personalizirana u svim aspektima.<mark class=\"has-inline-color has-orange-color\"><sup>[14\u201315]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>A \u0161to onda jesti prije vje\u017ebanja rano ujutro?<\/strong> Ako je trening ono \u0161to prvo obavite nakon bu\u0111enja, poku\u0161ajte barem pojesti mali obrok prije njega. To mo\u017ee biti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-banana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">banana<\/a>, tost ili ri\u017ein kola\u010di\u0107 s kri\u0161kom \u0161unke ili nemasnog jogurta. <strong>To \u0107e vam dati barem malo energije, vjerojatno \u0107e va\u0161 trening u\u010diniti ugodnijim i posti\u0107i \u0107ete bolju izvedbu.<\/strong> U slu\u010daju da ne mo\u017eete u sebe unijeti ni komadi\u0107 banane, fokusirajte se na posljednji obrok prethodnog dana (ve\u010dera, druga ve\u010dera). To bi trebalo sadr\u017eavati ve\u0107i udio ugljikohidrata, koje zatim mo\u017eete koristiti kao izvor energije za jutarnji trening.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako vas zanima kako smr\u0161avjeti, svakako ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107e vas \u0161to je zaista va\u017eno.<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Trebate li jesti prije vje\u017ebanja za mr\u0161avljenje?\" class=\"wp-image-532304\" title=\"Trebate li jesti prije vje\u017ebanja za mr\u0161avljenje?\" 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=\"Obroci_prije_treninga_za_rast_misica\"><\/span>Obroci prije treninga za rast mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Nutricionisti\u010dkim rasporedom tako\u0111er se bave bodybuilderi i sporta\u0161i snage koji \u017eele podr\u017eati rast mi\u0161i\u0107a s prikladno odabranim obrocima oko svog treninga. Treninge nata\u0161te uglavnom izbjegavaju jer <strong>\u017eele sprije\u010diti katabolizam, odnosno sagorijevanje mi\u0161i\u0107a.<\/strong> Stoga nastoje pojesti barem mali obrok koji sadr\u017ei i ugljikohidrate i proteine prije vje\u017ebanja. Me\u0111utim, vi\u0161e pozornosti posve\u0107uju obroku nakon vje\u017ebanja koji konzumiraju unutar anaboli\u010dkog prozora kako bi maksimizirali oporavak.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, prema trenutnim studijama, \u010dini se da <strong>hrana prije treninga ima sli\u010dan u\u010dinak na rast mi\u0161i\u0107a kao i hrana nakon treninga<\/strong>. Klju\u010dno je pojesti dovoljno proteina unutar nekoliko sati prije treninga i zadovoljiti svoj ukupni dnevni unos. Na ovaj na\u010din, nema potrebe da se previ\u0161e fokusirate na to da morate otr\u010dati u svla\u010dionicu odmah nakon treninga i popiti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gainer<\/a> nakon treninga kako slu\u010dajno ne biste propustili pove\u0107anje mi\u0161i\u0107a oko kojih ste se pomu\u010dili. Jednostavno uzmite svoj proteinski ili slo\u017eeni obrok kod ku\u0107e. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[16]<\/span><\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite li saznati vi\u0161e o tome kako dobiti mi\u0161i\u0107e? Sve o treningu i prehrani saznajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/strong><\/a><\/p>\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=\"Savjeti_o_obrocima_prije_treninga\"><\/span>Savjeti o obrocima prije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Priprema obroka prije treninga ne mora biti dugotrajna ni komplicirana. Mo\u017eete birati izme\u0111u slatkih i slanih opcija, kao i prona\u0107i inspiraciju u na\u0161im grickalicama za konzumaciju prije treninga. <strong>Porciju obroka prilagodite dobu dana, vremenu prije treninga i dnevnom energetskom unosu.<\/strong><\/p>\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=\"ka\u0161a-prije-treninga\">1. Ka\u0161a prije treninga<\/h3>\n\n\n<p>Ka\u0161a se temelji na zobenim pahuljicama, kvinoji, instant ri\u017ei ili heljdi. <strong>Jednostavne su za pripremu, lako probavljive<\/strong>, a kada u njih umije\u0161ate protein, komad omiljenog vo\u0107a i \u017elicu maslaca od kikirikija, imate kompletan obrok. <strong>Ri\u017eina ka\u0161a najbr\u017ee se probavlja<\/strong> i dobro se podnosi \u010dak i sat vremena prije treninga.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=301788\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brza-kasa-bogata-proteinima-nakon-treninga\/\">zobene pahuljice s proteinima, maslacem od kikirikija i vo\u0107em<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=297363\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pre-workout-brza-rizina-kasa\/\">ri\u017eina ka\u0161a koja je gotova za nekoliko sekundi<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=474873\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brownie-od-zapecene-zobene-kase-i-maslaca-od-kikirikija\/\">ka\u0161a u obliku pe\u010denog brownieja<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=514771\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zimski-puding-od-griza-s-jabukama-i-maslacem-od-cimeta\/\">griz ka\u0161a<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=418917\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slana-zobena-kasa-s-posiranim-jajem\/\">slana ka\u0161a s jajetom<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=380514\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kasa-od-kvinoje-s-jabukama-makom-i-cimetom\/\">ka\u0161a od kvinoje s jabukom<\/a><\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg\" alt=\"Ka\u0161a prije treninga\" class=\"wp-image-532322\" title=\"Ka\u0161a prije treninga\" 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=\"jaja-kruh\">2. Jaja s kruhom i povr\u0107em<\/h3>\n\n\n<p>Jaja su omiljena namirnica s visokim udjelom vrijednih nutrijenata. No, imaju ve\u0107i udio masti u \u017eumanjku, pa je bolje<strong> kombinirati cijela jaja s<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010distim bjelanjcima<\/strong><\/a>. Pripremite ih kuhane ili kao kajganu. Omlet je tako\u0111er odli\u010dan, ili mo\u017eete probati napraviti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-muffini-od-jaja-sa-svjezim-sirom-sunkom-i-rajcicama-za-dorucak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffine od jaja<\/a>. Dodajte kruh od integralnog bra\u0161na kao izvor ugljikohidrata i uz to malo svje\u017eeg povr\u0107a u svoj obrok. Najbolje je da obrok s jajima pojedete najkasnije 2 sata prije treninga, budu\u0107i da se proteini iz jaja probavljaju malo du\u017ee od sirutke.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=518430\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-varivo-od-povrca-i-jaja\/\">varivo od povr\u0107a s jajetom<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=303557\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-muffini-od-jaja-sa-svjezim-sirom-sunkom-i-rajcicama-za-dorucak\/\">muffini s jajima za doru\u010dak<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=298485\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tri-recepta-s-jajima-za-dorucak\/\">jaja za doru\u010dak na 3 na\u010dina<\/a><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako se pitate \u0161to jaja sadr\u017ee i koje su njihove dobrobiti, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 jako dobrih razloga zbog kojih treba jesti jaja.<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg\" alt=\"Jaja prije treninga\" class=\"wp-image-532338\" title=\"Jaja prije treninga\" 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=\"jogurt-granola\">3. Jogurt s m\u00fcslijem ili granolom i vo\u0107em<\/h3>\n\n\n<p>Nema ni\u0161ta lak\u0161e nego uzeti bijeli 0% jogurt ili gr\u010dki jogurt iz hladnjaka, posipati ga svojom omiljenom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-cokoladom-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granolom<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-muesli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00fcslijima <\/a>i ubaciti narezanu bananu. Za\u010das \u0107ete imati spreman ukusan me\u0111uobrok koji \u0107e vam dati poticaj energije prije treninga. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zobena ka\u0161a<\/a> s malo ora\u0161astih plodova i liofiliziranim vo\u0107em odli\u010dna je i u jogurtu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=273372\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-smrznuti-jogurt-s-vocem-cokoladnom-granolom-i-orasastim-plodovima\/\">smrznuti jogurt s vo\u0107em, \u010dokoladnom granolom i ora\u0161astim plodovima<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=315310\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaca-granola-od-orasastih-plodova\/\">doma\u0107a granola s ora\u0161astim plodovima<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=376134\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskava-granola-s-orasastim-plodovima-i-kvinojom\/\">hrskava granola s ora\u0161astim plodovima i kvinojom<\/a><\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg\" alt=\"Jogurt prije treninga\" class=\"wp-image-532354\" title=\"Jogurt prije treninga\" 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. Vo\u0107ni smoothie s proteinima, jogurtom ili svje\u017eim sirom<\/h3>\n\n\n<p>Smoothie je savr\u0161en izbor kada nemate vremena za pripremu ve\u0107eg obroka, a trebate <strong>lako probavljiv izvor hranjivih tvari.<\/strong> Ali pazite da ni\u0161ta ne zaboravite ili da ne pretjerate s koli\u010dinom vo\u0107a ili masti.<\/p>\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 pripremiti uravnote\u017eeni smoothie?<\/h3>\n\n\n\n<ol start=\"1\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><p>Odaberite teku\u0107inu \u2013 obi\u010dnu vodu, mlijeko, biljni napitak (badem, soja, ri\u017ea) ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kokosova-voda-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-kokosova-voda-u-prahu-gymbeam.html\">kokosovu vodu<\/a>.<\/p><\/li>\n\n\n\n<li><p>Dodajte jednu porciju vo\u0107a &#8211; banane, kivi, kru\u0161ke, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-breskve-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"broskev (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/liofilizirane-breskve-gymbeam.html\">breskve<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"bor\u016fvky, (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\">borovnice,<\/a>&nbsp;<a class=\"ek-link\" href=\"\/blog?tag=raspberries\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\">maline.<\/a><\/p><\/li>\n\n\n\n<li><p>Dodajte proteine &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\">pr<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"o (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\">o<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\">teine<\/a>, nemasni jogurt ili <a class=\"ek-link\" href=\"\/blog?tag=farmer-cheese\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\">svje\u017ei sir<\/a>.<\/p><\/li>\n\n\n\n<li><p>Odaberite izvor masti &#8211; maslac od kikirikija, badema, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\">indijskih ora\u0161\u010di\u0107a<\/a> ili drugih <a class=\"ek-link\" href=\"\/blog?tag=nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\">ora\u0161astih plodova<\/a>.<\/p><\/li>\n\n\n\n<li><p>Okus po \u017eelji &#8211; cimet, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kakao-u-prahu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-kakao-u-prahu-vanavita.html\">kakao<\/a>, niskokalori\u010dni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bezkaloricni-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bezkaloricni-sirup-chocolate-syrup-320-ml-gymbeam.html\">sirup<\/a> ili neki drugi zasla\u0111iva\u010d.<\/p><\/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\">Inspirirajte se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=244556\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-osvjezavajuci-proteinski-smoothie-od-sumskog-voca\/\">osvje\u017eavaju\u0107i proteinski smoothie od \u0161umskog vo\u0107a<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=423065\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasti-smoothie-od-banane-i-maslaca-od-kikirikija\/\">smoothie od banane i kikirikija<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=473978\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-smoothie-od-mrkve\/\">smoothie koji ima okus poput kola\u010da od mrkve<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=354136\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/3-zdrava-recepta-za-smoothie-cokolada-jabuka-i-cikla-spinat\/\">Recept za 3 smoothieja<\/a><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Sve \u0161to trebate znati o tome kako pripremiti nutritivno uravnote\u017een smoothie mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Korak po korak za pripremu zdravog i hranjivog smoothieja.<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg\" alt=\"Smoothie prije treninga\" class=\"wp-image-532370\" title=\"Smoothie prije treninga\" 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=\"proteinske-pala\u010dinke\">5. Proteinski vafli ili pala\u010dinke s vo\u0107em<\/h3>\n\n\n<p>Ako ste ljubitelj slatkog, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pala\u010dinke<\/a> ili vafli oboga\u0107eni proteinima ili drugim proteinima sigurno \u0107e se svidjeti va\u0161em nepcu. Za najbr\u017eu i najlak\u0161u pripremu posegnite za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mje\u0161avinom za proteinske waffle ili pala\u010dinke<\/a>. Poslu\u017eite ih s jogurtom, s malo maslaca od ora\u0161astih plodova i svje\u017eim vo\u0107em ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jammy-spread-gymbeam.html\">d\u017eemom<\/a>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=242875\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusne-i-pahuljaste-palacinke-na-tri-nacina\/\">pahuljaste pala\u010dinke na 3 na\u010dina<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=232865\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-zobenih-pahuljica-s-bananom\/\">pala\u010dinke od banane i zobenih pahuljica&nbsp;<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=187937\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-kefira-pune-proteina\/\">pala\u010dinke od kefira pune proteina<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=382847\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-pira-s-vocem-i-kikiriki-maslacem\/\">pala\u010dinke od pirovog bra\u0161na<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=476580\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zapecene-palacinke-s-kremom-od-svjezeg-sira\/\">pe\u010dene pala\u010dinke sa svje\u017eim sirom<\/a><\/p><\/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=\"kruh\">6. Kruh s kvalitetnom \u0161unkom, sirom ili namazom<\/h3>\n\n\n<p>Kri\u0161ku kruha ili pecivo sa sirom ili namazom cijenit \u0107ete kada<strong> nemate vremena za pripremu toplog obroka.<\/strong> Kvalitetna \u0161unka, nemasni sir ili narezani tofu savr\u0161eni su na kruhu. Ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-namazi-na-tri-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma\u0107i namazi<\/a> su tako\u0111er izvrsni i mogu se napraviti od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tune<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardina<\/a> ili jaja. Pripazite samo na koli\u010dinu masti koju dodajete u namaze, kao i na arome poput luka, \u010de\u0161njaka ili ribe, koji kod osjetljivijih osoba tijekom treninga mogu izazvati nadutost i druge probavne probleme. Uvijek se vodite svojom osobnom tolerancijom.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=518246\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-3-namaza-puna-proteina\/\">3 namaza krcata proteinima<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=399529\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-namaz-od-tofua-sa-susenim-rajcicama\/\">veganski namaz s tofuom<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=353162\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-umak-od-cikle-sa-svjezim-sirom\/\">namaz od cikle i svje\u017eeg sira<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=387114\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-tune-s-jajima\/\">namaz od tunjevine s jajetom<\/a><\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg\" alt=\"Kruh prije treninga\" class=\"wp-image-532388\" title=\"Kruh prije treninga\" 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=\"slo\u017eena-hrana\">7. Nemasno meso ili riba s prilogom i povr\u0107em<\/h3>\n\n\n<p>Prije treninga ne morate samo izmjenjivati slatka ili hladna jela. <strong>Prikladni su i lako probavljivi topli obroci koje mo\u017eete pripremiti u roku od 30 minuta.<\/strong> U slu\u010daju da ne mo\u017eete kuhati prije treninga, pripremite hranu unaprijed u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/staklena-posuda-za-hranu-1050-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posudi za hranu<\/a> a i zatim je jednostavno podgrijte. Me\u0111utim, tako\u0111er mo\u017eete isprobati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gotovi-obroci\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ready To Eat FIT obroke<\/a> prikladne za sporta\u0161e, koje mo\u017eete samo podgrijati i pojesti.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=313762\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socna-pileca-prsa-u-umaku-od-narance\/\">so\u010dna pile\u0107a prsa u umaku od naran\u010de<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=487834\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-azijski-skampi-u-slatko-slanom-umaku-s-rizom\/\">Azijske kozice s ri\u017eom<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=244224\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasta-tagliatelle-tjestenina-s-lososom-i-ricottom\/\">kremasta tjestenina tagliatelle s lososom i ricottom<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=519570\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-teriyaki-piletina\/\">pile\u0107i teriyaki<\/a><\/p><\/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=\"slo\u017eena-hrana-na-biljnoj-bazi\">8. Biljne zamjene za meso s prilozima i povr\u0107em<\/h3>\n\n\n<p>Cijenit \u0107ete ova jela, <strong>bilo da ste ljubitelj biljne prehrane ili samo \u017eelite diverzificirati svoje obroke.<\/strong> Mo\u017eete probati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sejtan<\/a>. Prednost je \u0161to ne morate kuhati tofu ili tempeh. Me\u0111utim, obi\u010dno su bolji pirjani u tavi sa za\u010dinima i povr\u0107em. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kvinoja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ri\u017ea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tjestenina<\/a> ili njoki tako\u0111er su dobri.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=319581\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-curry-od-bundeve-s-przenim-tofuom-i-jasmin-rizom\/\">curry od bundeve s pe\u010denim tofuom i jasmin ri\u017eom<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=300122\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pad-thai-rezanci-s-tempehom-i-svjezim-povrcem\/\">Pad Thai rezanci s tempehom i svje\u017eim povr\u0107em<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=509207\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-spageti-s-tempehom-i-umakom-od-rajcice\/\">\u0161pagete s tempehom i umakom od raj\u010dice<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=423380\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-rezanci-sa-seitanom-brokulom-i-azijskim-umakom\/\">rezanci od sejtana s brokulom<\/a><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite li \u010de\u0161\u0107e u svoju prehranu uklju\u010divati veganske zamjene za meso, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Biljne zamjene za meso: koje su najbolje, koliko sadr\u017ee proteina i mogu li u potpunosti zamijeniti meso<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg\" alt=\"Ru\u010dak prije treninga\" class=\"wp-image-532404\" title=\"Ru\u010dak prije treninga\" 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=\"tortilja\">9. Punjena tortilja<\/h3>\n\n\n<p><strong>Ukusni wrap mo\u017eete pripremiti i nekoliko minuta prije treninga.<\/strong> Samo uzmite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/psenicna-tortilja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilju<\/a>, napunite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pe\u010denom piletinom<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tunom<\/a>, tofuom, nasjeckanim povr\u0107em, dodajte umak od jogurta ili avokada, zarolajte ju i gotovi ste. Dodate li u wrap sir i ostavite da se malo zape\u010de tosteru za sendvi\u010de, u pe\u0107nici ili mikrovalnoj pe\u0107nici, jo\u0161 \u0107ete vi\u0161e u\u017eivati. No opet, pripazite na sadr\u017eaj masti, naprimjer, velika porcija umaka od majoneze vjerojatno nije dobra ideja.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" href=\"\/blog?p=222237\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-preklopljeni-tortilla-wrap\/\">zamotana tortilja wrap<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=329761\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tuna-wrap-s-namazom-od-avokada-i-povrcem\/\">wrap od tune s umakom od avokada i povr\u0107a<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=295919\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-quesadilla-s-tunom-i-salsom-od-rajcice\/\">quesadilla sa salsom od tune i raj\u010dice<\/a><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"\/blog?p=414491\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tortilla-wrap-s-tofuom-i-umakom-od-meda-i-senfa\/\">tortilla wrap s tofuom<\/a><\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg\" alt=\"Tortilja prije treninga\" 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-kola\u010d\">10. Fitness kola\u010d ili mug cake<\/h3>\n\n\n\n<p>Prije nego \u0161to odete na tr\u010danje ili u teretanu, mo\u017eete<strong> u\u017eivati i u zdravom desertu<\/strong>. Ako ga radite od integralnog bra\u0161na, koristite manje masti i \u0161e\u0107era te dodate ne\u0161to proteina u obliku proteinskog praha ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">svje\u017eeg sira<\/a>, dobit \u0107ete zdrav i hranjiv obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspirirajte se na\u0161im receptima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socni-visoko-proteinski-kolac-od-mrkve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vla\u017eni kola\u010d od mrkve prepun proteina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zdrava-njemacka-krticnjak-torta-u-casi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdravija krti\u010dnjak torta u \u010da\u0161i<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cheesecake-s-vanilijom-bez-pecenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cheesecake od svje\u017eeg sira i vanilije<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cheesecake-s-vanilijom-bez-pecenja\/\">zobeni kola\u010d s borovnicama <\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg\" alt=\"Zdravi desert prije vje\u017ebanja\" class=\"wp-image-532436\" title=\"Zdravi desert prije vje\u017ebanja\" 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=\"proteinske-grickalice\">11. Bonus: snackovi prije treninga<\/h3>\n\n\n\n<p>Zamjene za obroke ili razni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\">snackovi<\/a> koji sadr\u017ee i ugljikohidrate i proteine izvrstan su na\u010din za<strong> brzu nadoknadu energije prije treninga<\/strong>. Mo\u017eete ih nositi u svojoj sportskoj torbi kako bi vam bili dostupni u svakom trenutku. Ali uvijek pripazite na sastojke ovih poslastica. Ponekad imaju previ\u0161e masti ili im mo\u017eda nedostaje nekih nutrijenata, ali to mo\u017eete rije\u0161iti dodavanjem proteina ili vo\u0107a. Me\u0111utim&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/snackovi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">snacks<\/a> prije vje\u017ebanja mo\u017eete pripremiti kod ku\u0107e kako biste posvetili pozornost tome koje sastojke upotrebljavate.<\/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\">Savjeti za snackovi prije treninga:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinske plo\u010dice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski keksi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski flapjack<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinske-plocice-granole\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma\u0107e proteinske granola plo\u010dice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/smart-vege-meal-shake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smart veganski shake kao obrok<\/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=\"Koja_hrana_prije_vjezbanja_nije_prikladna\"><\/span>Koja hrana prije vje\u017ebanja nije prikladna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je gore spomenuto, otprilike 2 sata prije treninga trebali biste <strong>izbjegavati hranu bogatu mastima i vlaknima.<\/strong> Osobito u slu\u010daju treninga visokog intenziteta, mogli bi uzrokovati probleme s probavom i negativno utjecati na cijeli trening.<\/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>Hrana s visokim udjelom masti:<\/strong> pr\u017eena hrana, masno meso, pizza, deserti, kola\u010di, umaci s vrhnjem, hrana s preljevom od majoneze.<\/li>\n\n\n\n<li><strong>Hrana bogata vlaknima:<\/strong> salata od le\u0107e, curry od slanutka s kokosovim mlijekom, velika salata od povr\u0107a, juha od graha, kruh sa sjemenkama.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg\" alt=\"\u0160to ne treba jesti prije vje\u017ebanja?\" class=\"wp-image-532452\" title=\"\u0160to ne treba jesti prije vje\u017ebanja?\" 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_odrediti_vrijeme_za_obrok_prije_treninga\"><\/span>Kako pravilno odrediti vrijeme za obrok prije treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponekad je te\u0161ko odrediti vrijeme za obrok prije treninga tako da mo\u017eete dovr\u0161iti probavni proces, ali da u isto vrijeme ne ogladnite prije treninga. Znate da je vjerojatno dobro za vas da jedete prije jutarnjeg treninga. Isto tako, ne zaboravite grickati ne\u0161to prije ve\u010dernjeg treninga. Pogledajmo kako bi takav raspored obroka mogao izgledati.<\/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 sata ili vi\u0161e prije treninga:<\/strong> u tom slu\u010daju mo\u017eete normalno ru\u010dati ili konzumirati neki drugi ve\u0107i obrok.<\/li>\n\n\n\n<li><strong>1 &#8211; 2 sata prije treninga:<\/strong> slo\u017een, lako probavljiv obrok s ve\u0107im udjelom ugljikohidrata i s manje proteina i masti. To mo\u017ee biti ve\u0107i me\u0111uobrok ili manja porcija glavnog obroka.<\/li>\n\n\n\n<li><strong>Manje od 1 sat prije treninga:<\/strong> lako probavljiv obrok s ugljikohidratima kao \u0161to je banana, vo\u0107ni me\u0111uobrok, ri\u017eina ka\u0161a s medom ili tost s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">d\u017eemom<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg\" alt=\"Vremenski raspored obroka prije vje\u017ebanja\" class=\"wp-image-532468\" title=\"Vremenski raspored obroka prije vje\u017ebanja\" 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=\"Koji_su_suplementi_prikladni_prije_vjezbanja\"><\/span>Koji su suplementi prikladni prije vje\u017ebanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svoju sportsku izvedbu mo\u017eete podr\u017eati i odabirom pravih dodataka prehrani prije vje\u017ebanja.<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kofein:<\/strong><\/a> Najpopularniji pokreta\u010d koji \u0107e vas nabrijati i u\u010diniti spremnima za ono \u0161to slijedi.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/no-suplementi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>NO suplementi:<\/strong><\/a> <a href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\">Citrulin<\/a> ili <a href=\"https:\/\/gymbeam.hr\/arginine-a-k-g-gym-beam.html\">arginin<\/a> pomo\u0107i \u0107e kod lak\u0161eg protoka krvi i pumpanja mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beta-alanin:<\/a> <\/strong>Formira <strong><a href=\"https:\/\/gymbeam.hr\/l-karnozin-gymbeam.html\">karnozin<\/a><\/strong>, koji poma\u017ee smanjiti kiselost mi\u0161i\u0107a.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Slo\u017eeni pre-workoutovi:<\/strong><\/a> Sadr\u017ee mje\u0161avinu tvari koje mogu podr\u017eati sportsku izvedbu.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> or <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA:<\/a><\/strong> Complex amino acids that serve as building blocks for muscle growth and the body can also use them as an energy source.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Maltodekstrin<\/a><\/strong> i ostali <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brzi ugljikohidrati:<\/a> <\/strong>Osiguravaju trenutnu energiju prije treninga.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaineri-ugljikohidrati\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Gaineri i ugljikohidrati: <\/a><\/strong>Kompleksni izvor brzih i sporih ugljikohidrata, proteina i drugih funkcionalnih tvari.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o dodacima prije vje\u017ebanja, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati i koristiti naju\u010dinkovitiji booster.<\/strong>&nbsp;<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg\" alt=\"Dodaci prehrani prije treninga\" 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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobro pripremljeni obrok prije treninga dat \u0107e vam energiju za izvo\u0111enje, odgoditi umor i potaknuti rast mi\u0161i\u0107a. Ipak<strong>, uvijek vodite ra\u010duna o sastojcima koje sadr\u017ei.<\/strong> Prije svega, ne smije nedostajati ugljikohidrata koji su glavni izvor energije za sportske rezultate. Zatim tako\u0111er dodajte <strong>dio kvalitetnih proteina i manji dio masti.<\/strong> Planirajte veli\u010dinu svog obroka prema tome koliko dugo o\u010dekujete da \u0107ete vje\u017ebati. Me\u0111utim, svoju sportsku izvedbu mo\u017eete podr\u017eati i dodacima prije vje\u017ebanja kao \u0161to su kofein, citrulin ili BCAA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i smatrate ga korisnim, podijelite ga sa svojim prijateljima. Tako\u0111er \u0107e cijeniti ove savjete o tome kako jesti prije treninga.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\" 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.hr\/stimulansi-prije-treninga-1\" 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>Pitate se \u0161to jesti prije treninga? U ovom \u0107ete \u010dlanku, osim najve\u0107ih prednosti obroka prije treninga, otkriti \u0161to biste trebali, a \u0161to ne biste trebali uklju\u010diti u prehranu. Tako\u0111er \u0107ete prona\u0107i razne savjete za uravnote\u017eene obroke za sporta\u0161e snage i izdr\u017eljivosti.<\/p>\n","protected":false},"author":129,"featured_media":532160,"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":[135],"tags":[6668,7352,7148,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-543624","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-prehrana-hr","10":"tag-priprema-hrane-hr","11":"tag-trening-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to jesti prije vje\u017ebanja i koje su dobrobiti toga? Koje izvore ugljikohidrata, proteina i masti treba sadr\u017eavati obrok prije treninga?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0160to jesti prije vje\u017ebanja i koje su dobrobiti toga? Koje izvore ugljikohidrata, proteina i masti treba sadr\u017eavati obrok prije treninga?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-27T16:52:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-21T16:50:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"25 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga?\",\"datePublished\":\"2024-04-27T16:52:34+00:00\",\"dateModified\":\"2025-10-21T16:50:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\"},\"wordCount\":4946,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png\",\"keywords\":[\"plan prehrane\",\"prehrana\",\"priprema hrane\",\"trening\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\",\"name\":\"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png\",\"datePublished\":\"2024-04-27T16:52:34+00:00\",\"dateModified\":\"2025-10-21T16:50:34+00:00\",\"description\":\"\u0160to jesti prije vje\u017ebanja i koje su dobrobiti toga? Koje izvore ugljikohidrata, proteina i masti treba sadr\u017eavati obrok prije treninga?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"P\u0159edtr\u00e9ninkov\u00e1 sportovn\u00ed v\u00fd\u017eiva: Co (ne)j\u00edst p\u0159ed tr\u00e9ninkem?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga? - GymBeam Blog","description":"\u0160to jesti prije vje\u017ebanja i koje su dobrobiti toga? Koje izvore ugljikohidrata, proteina i masti treba sadr\u017eavati obrok prije treninga?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/","og_type":"article","og_title":"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga? - GymBeam Blog","og_description":"\u0160to jesti prije vje\u017ebanja i koje su dobrobiti toga? Koje izvore ugljikohidrata, proteina i masti treba sadr\u017eavati obrok prije treninga?","og_url":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/","og_site_name":"GymBeam Blog","article_published_time":"2024-04-27T16:52:34+00:00","article_modified_time":"2025-10-21T16:50:34+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"25 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga?","datePublished":"2024-04-27T16:52:34+00:00","dateModified":"2025-10-21T16:50:34+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/"},"wordCount":4946,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png","keywords":["plan prehrane","prehrana","priprema hrane","trening"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/","url":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/","name":"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png","datePublished":"2024-04-27T16:52:34+00:00","dateModified":"2025-10-21T16:50:34+00:00","description":"\u0160to jesti prije vje\u017ebanja i koje su dobrobiti toga? Koje izvore ugljikohidrata, proteina i masti treba sadr\u017eavati obrok prije treninga?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Jidlo-pred-cvicenim-FB-.png","width":1200,"height":628,"caption":"P\u0159edtr\u00e9ninkov\u00e1 sportovn\u00ed v\u00fd\u017eiva: Co (ne)j\u00edst p\u0159ed tr\u00e9ninkem?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Sportska prehrana prije treninga: \u0160to (ne)jesti prije treninga?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/543624","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=543624"}],"version-history":[{"count":12,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/543624\/revisions"}],"predecessor-version":[{"id":744353,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/543624\/revisions\/744353"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/532160"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=543624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=543624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=543624"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=543624"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=543624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}