{"id":567170,"date":"2024-05-20T12:52:41","date_gmt":"2024-05-20T10:52:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=567170"},"modified":"2024-05-20T12:52:43","modified_gmt":"2024-05-20T10:52:43","slug":"10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/","title":{"rendered":"Hrana po ve\u010dernem treningu: Kaj (ne) jesti pred spanjem?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Zakaj_jesti_po_treningu\" title=\"Zakaj jesti po treningu?\">Zakaj jesti po treningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Lahko_jemo_po_vecernem_treingu\" title=\"Lahko jemo po ve\u010dernem treingu?\">Lahko jemo po ve\u010dernem treingu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Prednosti_obroka_po_vecernem_treningu\" title=\"Prednosti obroka po ve\u010dernem treningu\">Prednosti obroka po ve\u010dernem treningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Kaj_naj_bi_bilo_vkljuceno_in_cemu_se_izogibati_v_vasem_vecernem_obroku_po_vadbi\" title=\"Kaj naj bi bilo vklju\u010deno in \u010demu se izogibati v va\u0161em ve\u010dernem obroku po vadbi?\">Kaj naj bi bilo vklju\u010deno in \u010demu se izogibati v va\u0161em ve\u010dernem obroku po vadbi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Prehrana_za_hujsanje_po_vecernem_treningu\" title=\"Prehrana za huj\u0161anje po ve\u010dernem treningu\">Prehrana za huj\u0161anje po ve\u010dernem treningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Prehrana_po_vecerni_vadbi_za_pridobivanje_misicne_mase\" title=\"Prehrana po ve\u010derni vadbi za pridobivanje mi\u0161i\u010dne mase\">Prehrana po ve\u010derni vadbi za pridobivanje mi\u0161i\u010dne mase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Kako_razporediti_cas_za_obrok_po_vecernem_treningu\" title=\"Kako razporediti \u010das za obrok po ve\u010dernem treningu?\">Kako razporediti \u010das za obrok po ve\u010dernem treningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Nasveti_za_obrok_po_vecernem_treningu\" title=\"Nasveti za obrok po ve\u010dernem treningu\">Nasveti za obrok po ve\u010dernem treningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Katera_hrana_ni_primerna_po_vecernem_treningu\" title=\"Katera hrana ni primerna po ve\u010dernem treningu?\">Katera hrana ni primerna po ve\u010dernem treningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Katera_prehranska_dopolnila_so_primerna_po_vecernem_treningu\" title=\"Katera prehranska dopolnila so primerna po ve\u010dernem treningu?\">Katera prehranska dopolnila so primerna po ve\u010dernem treningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kaj-jesti-po-treningu-ce-telovadite-pred-spanjem\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Redno telovadite zve\u010der? V tem primeru ste verjetno tudi v dilemi, ali je dobra ideja jesti po treningu ali raje po\u010dakati do zajtrka. Morda se vam porajajo misli, kot so &#8220;od tega bom pridobil\/a te\u017eo&#8221;, &#8220;shranilo se bo v mojem ma\u0161\u010dobnem tkivu&#8221; ali &#8220;\u017ee dolgo je \u010dez \u0161esto uro, ne morem ve\u010d jesti&#8221;, medtem ko gledate svojo pozno ve\u010derjo. V tem primeru je ta \u010dlanek posebej za vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obrok po treningu, znan tudi kot <strong>post-workout meal,<\/strong> je vedno vro\u010da tema. Veste, da je pomemben za <strong>regeneracijo <\/strong>in <strong>rast<\/strong> mi\u0161ic. Prav tako igra pomembno vlogo pri tem, ali boste uspe\u0161ni na poti do svoje sanjske postave &#8211; tako pri <strong>gradnji mi\u0161ic<\/strong> kot pri <strong>izgubi te\u017ee.<\/strong> Vendar ve\u010derni treningi nekoliko razvrednotijo to idealno situacijo, saj nasprotujejo ideji, da ne bi smeli ve\u010d jesti zve\u010der. Kaj pa je resnica? Ali lahko brez ob\u017ealovanja jeste tudi po ve\u010dernem treningu?<\/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 is-style-default\">V tem \u010dlanku boste na\u0161li nasvete za obroke po treningu pred spanjem:<\/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=\"#open-sandwich\" style=\"border-radius:0px\">Odprti sendvi\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=\"#bread-with-a-spread\" style=\"border-radius:0px\">Kruh z namazom<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#eggs\" style=\"border-radius:0px\">Jajca<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-meal-with-meat\" style=\"border-radius:0px\">Kompleksen mesni obrok<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-meal-with-fish\" style=\"border-radius:0px\">Kompleksen ribji obrok<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/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=\"#complex-meal-with-a-meat-substitute\" style=\"border-radius:0px\">Kompleksen obrok z nadomestkom mesa<\/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=\"#porridge\" 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=\"#sweet-foods\" style=\"border-radius:0px\">Sladka 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=\"#quark-yoghurt-cottage\" style=\"border-radius:0px\">Skuta, jogurt in mladi sir<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#protein-snacks\" style=\"border-radius:0px\">Beljakovinski prigrizki<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_jesti_po_treningu\"><\/span>Zakaj jesti po treningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se veselite okusnega obroka, ki vas \u010daka doma po napornem treningu? Ni \u010dudno, saj po trdem treningu postanete res la\u010dni. Toda ne pozabite, da obrok po treningu ni le nagrada za vas po tem, ko ste dali vse od sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvi\u010d, pomagal bo telesu, da se u\u010dinkovito <strong>regenerira,<\/strong> pridobi <strong>novo mo\u010d in se pripravi na naslednjo vrhunsko vadbo<\/strong> v najbolj\u0161em mo\u017enem stanju. Med treningi se v telesu pojavljajo razli\u010dne spremembe, na primer <strong>postopno iz\u010drpavanje energetskih rezerv ali po\u0161kodbe mi\u0161i\u010dnih tkiv.<\/strong> Posledi\u010dno va\u0161e telo potrebuje pravilno prehrano, da <strong>popravi mi\u0161ice,<\/strong> po\u0161kodovane med vadbo. Prav tako mora obnoviti <strong>zalog glikogena,<\/strong> torej rezerv ogljikovih hidratov, ki so shranjeni v mi\u0161icah in jim zagotavljajo energijo med \u0161portno aktivnostjo. Zato je nujno, da v obroku po treningu zau\u017eijete hranila, ki pomagajo spodbuditi te procese.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dana\u0161njem \u010dlanku se bomo osredoto\u010dili na prehrano po ve\u010dernem treningu. \u010ce pa vas na splo\u0161no zanima, kako sestaviti obrok po treningu, si lahko preberete na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti po treningu? Najbolj\u0161i obroki in dodatki za bodybuilderje ali vzdr\u017eljivostne \u0161portnike.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0.jpg\" alt=\"Kaj jesti po treningu?\" class=\"wp-image-538259\" title=\"Kaj jesti po treningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/pasted-image-0-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lahko_jemo_po_vecernem_treingu\"><\/span>Lahko jemo po ve\u010dernem treingu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda \u0161e vedno naletite na priporo\u010dila, da je idealno <strong>izpustiti ve\u010derjo, <\/strong>ker naj bi \u0161e posebej vplivala na pridobitev telesne te\u017ee in hrana, zau\u017eita po 18. uri, se avtomati\u010dno shranjuje kot ma\u0161\u010doba. V resnici pa se telesna ma\u0161\u010doba pridobi le v enem edinem primeru in sicer kadar ste v kalori\u010dnem prese\u017eku. \u010ce je skupni dnevni vnos energije ve\u010dji od porabe energije za dalj\u0161e obdobje, telo ta prese\u017eek shranjuje kot ma\u0161\u010dobo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato lahko, dokler <strong>skupni dnevni vnos kalorij ne presega va\u0161e porabe kalorij,<\/strong> brez skrbi jeste tudi ob 22. uri. Torej, \u010de se vrnete s treninga pozno, se vam ni treba bati pozne ve\u010derje, kar velja tudi za huj\u0161anje. Ali vseeno menite, da je bolje po\u010dakati do jutra? V tem primeru se spomnite, da je kakovosten obrok po treningu nujen za dosego rezultatov in <strong>to velja tudi <\/strong>za ve\u010derne treninge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sledi no\u010d, torej <strong>dolgo obdobje posta, <\/strong>med katerim ne bi smeli pustiti svojih utrujenih mi\u0161ic brez kakovostnih hranil. Vendar, kot smo \u017ee omenili, \u010de jeste, jih bo va\u0161e telo raje uporabilo za obnovo mi\u0161ic, po\u0161kodovanih med vadbo in za obnovitev iz\u010drpanih glikogenskih zalog. Ve\u010derni obrok po treningu ima zagotovo svoje mesto v va\u0161i prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,44248,46912,48508,50206\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_obroka_po_vecernem_treningu\"><\/span>Prednosti obroka po ve\u010dernem treningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Spodbuja obnovo in vzdr\u017eevanje mi\u0161ic<\/h3>\n\n\n\n<p>Pravilno sestavljen obrok po treningu z zadostno koli\u010dino <strong>beljakovin<\/strong> lahko pomaga <strong>prepre\u010diti razgradnjo mi\u0161ic<\/strong> po napornem treningu. Mi\u0161ice sestavljajo beljakovine mi\u0161ic, ki se po vadbi po\u0161kodujejo in razgradijo <strong>(katabolizem).<\/strong> Z u\u017eivanjem beljakovin iz obroka po treningu posku\u0161ate spodbuditi <strong>anaboli\u010dne procese <\/strong>telesa, torej tiste, pri katerih se <strong>ustvarja<\/strong> in <strong>obnavlja<\/strong> mi\u0161i\u010dna masa. Zadostna koli\u010dina beljakovin v obroku po treningu tako pomaga <strong>regenerirati<\/strong> in <strong>obnoviti<\/strong> mi\u0161ice, ki so bile po\u0161kodovane med vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pove\u010duje sintezo mi\u0161i\u010dnih beljakovin in rast mi\u0161ic<\/h3>\n\n\n\n<p>Zahvaljujo\u010d obroku po vadbi, bogatemu s proteini, lahko ne le ohranjate mi\u0161i\u010dno maso, ampak jo tudi <strong>gradite.<\/strong> S tem telesu zagotovite <strong>gradbeni material <\/strong>za tvorbo novih mi\u0161ic. \u010ceprav telo dela na njihovi rasti skozi ves dan in \u010drpa iz skupne dnevne porabe beljakovin, je \u010das po vadbi \u0161e posebej pomemben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dana\u0161nja priporo\u010dila ka\u017eejo, da za najbolj\u0161o podporo rasti mi\u0161ic zau\u017eijete beljakovine v <strong>2 urah po vadbi.<\/strong> Ve\u010derni obrok po vadbi je tako pomemben del poti do telesne pripravljenosti, za katero ste tako garali, da jo dose\u017eete. \u010ce ga presko\u010dite, boste pono\u010di okoli deset ur brez hrane, kar zagotovo ne bo koristilo va\u0161im iz\u010drpanim mi\u0161icam po vadbi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1.jpg\" alt=\"Vpliv hrane po vadbi na rast mi\u0161ic\" class=\"wp-image-538275\" title=\"Vpliv hrane po vadbi na rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/spo-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Obnova zalog glikogena<\/h3>\n\n\n\n<p>Telo med vadbo uporablja shranjene ogljikove hidrate v obliki mi\u0161i\u010dnega glikogena za obnovitev energije. Vendar pa se po vadbi, \u0161e posebej po intenzivni in zahtevni vadbi, te zaloge izpraznijo, zato je \u010das, da jih obnovimo. Zato potrebujete obrok po vadbi z zadostnim odmerkom ogljikovih hidratov. Ti bodo pomagali obnoviti zaloge glikogena in pripraviti va\u0161e mi\u0161ice na naslednjo vadbo, \u0161e posebej, \u010de na\u010drtujete vadbo takoj zjutraj po prebujanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_naj_bi_bilo_vkljuceno_in_cemu_se_izogibati_v_vasem_vecernem_obroku_po_vadbi\"><\/span>Kaj naj bi bilo vklju\u010deno in \u010demu se izogibati v va\u0161em ve\u010dernem obroku po vadbi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavni cilj obroka po vadbi je telesu zagotoviti vse potrebne <strong>makro- in<\/strong> <strong>mikrohranilne<\/strong> <strong>snovi<\/strong> v <strong>pravilnih koli\u010dinah in razmerjih, <\/strong>da se lahko regenerira po vadbi. Seveda to velja za prehrano po vadbi ob katerem koli \u010dasu dneva, vendar ima ve\u010derni obrok svoje posebnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posebej morat razmi\u0161ljati o tem, da gre za obrok <strong>tik pred spanjem.<\/strong> In ker je spanje prav tako pomembno za zdravje in regeneracijo kot prehrana, ga zagotovo ne \u017eelite <strong>motiti.<\/strong> To bi lahko povzro\u010dila, na primer, prebava velikih in te\u017ekih obrokov. Zato je pomembno, da po pozni vadbi pripravite <strong>la\u017eji<\/strong> obrok in obi\u010dajno tudi <strong>manj\u0161i.<\/strong> Ugotovili boste, da ni najbolj\u0161a ideja pojesti velikega burgerja s pe\u010denimi krompir\u010dki pred spanjem, prav tako kot ni najbolj\u0161a ideja pojesti obilnega pikantnega azijskega obroka, na primer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati poskrbite, da bo va\u0161 obrok po vadbi ustrezal intenzivnosti va\u0161e vadbe. Obstaja razlika med intenzivno enourno vadbo, v kateri postavljate osebne rekorde in spro\u0161\u010dujo\u010do uro joge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kompleksen obrok po vadbi, tudi ve\u010derni, naj vsebuje <strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" class=\"ek-link\">ogljikove hidrate<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" class=\"ek-link\">ma\u0161\u010dobe<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" class=\"ek-link\">vlaknine<\/a> ter obilo <a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" class=\"ek-link\">vitaminov<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" class=\"ek-link\">mineralov<\/a><\/strong>. Najprej poudarjamo <strong>zadostno koli\u010dino beljakovin.<\/strong> Ostale hranilne snovi so prav tako pomembne za vklju\u010ditev, vendar je njihova koli\u010dina bolj prilagodljiva. Lahko je odvisna bolj od skupnega dnevnega vnosa teh snovi ali od tega, kako u\u010dinkovit je va\u0161 prebavni sistem zve\u010der in pono\u010di. Pri tem ne pozabite <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">piti<\/a>, da nadomestite teko\u010dine, izgubljene med vadbo zaradi potenja.<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1124x749.jpg\" alt=\"Kaj bi moral obrok po treningu vsebovati?\" class=\"wp-image-538291\" title=\"Kaj bi moral obrok po treningu vsebovati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1186938002.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Beljakovine<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> beljakovin je igrati vlogo pri popravljanju in obnavljanju mi\u0161ic, ki so bile po\u0161kodovane med vadbo. Prav tako so gradivo za rast in razvoj nove mi\u0161i\u010dne mase.             <\/li>\n\n\n\n<li><strong>Priporo\u010dena koli\u010dina:<\/strong> trenutne smernice narekujejo, da bi morali v svoj obrok po vadbi vnesti <strong>20 &#8211; 40 g<\/strong> <strong>beljakovin,<\/strong> da najbolje podprete sintezo mi\u0161i\u010dnih beljakovin (MPS). Vendar je \u0161e posebej pomembna va\u0161a skupna dnevna koli\u010dina zau\u017eitih beljakovin. Ta bi morala biti v obmo\u010dju od <strong>1,4 do 2 g\/kg telesne te\u017ee<\/strong> pri \u0161portnikih in aktivnih ljudeh. To\u010dne vrednosti so odvisne od intenzivnosti va\u0161e telesne dejavnosti in na\u010dina \u017eivljenja. V primeru huj\u0161anja ali maksimiranja rasti mi\u0161ic lahko ustrezen odmerek celo prese\u017ee 2,4 g\/kg TT.<\/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\">Ustrezni viri beljakovin po treningu<\/h4>\n\n\n\n<p>Po vadbi bi morali pose\u010di po kakovostnih beljakovinah z visoko biolo\u0161ko vrednostjo. Katere so te?<\/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>Meso z malo ma\u0161\u010dobe, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a>, alternativna mesna nadomestila na rastlinski osnovi (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, tempeh, seitan), mle\u010dni izdelki, jajca, beljakovine v obliki dopolnil &#8211; <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">rastlinske beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" class=\"ek-link\">kazein<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Neprimerni viri beljakovin po treningu<\/h4>\n\n\n\n<p>Posebej se izogibajte beljakovinskim \u017eivilom z <strong>visoko vsebnostjo ma\u0161\u010dob.<\/strong><\/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>Mastno meso, mastne prekajene mesnine<\/strong> (salame, klobase), <strong>drobovina<\/strong> ali na primer <strong>ocvrto meso.<\/strong><\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1124x750.jpg\" alt=\"Kateri viri beljakovin so ustrezni po ve\u010dernem treningu?\" class=\"wp-image-538307\" title=\"Kateri viri beljakovin so ustrezni po ve\u010dernem treningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy_of_JustWhey_1_5000-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ma\u0161\u010dobe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> v bistvu delujejo kot <strong>vir energije<\/strong> za telo.<\/li>\n\n\n\n<li><strong>Priporo\u010dena koli\u010dina:<\/strong> Ma\u0161\u010dobe so pomemben sestavni del kompleksnega obroka, vendar se jim v obroku po vadbi <strong>ne smete preve\u010d posvetiti. <\/strong>Prebavijo se <strong>po\u010dasneje<\/strong> kot beljakovine in ogljikovi hidrati ter <strong>lahko upo\u010dasnijo absorpcijo.<\/strong> Kljub temu po vadbi \u017eelite te hranljive snovi nadomestiti \u010dim hitreje. Optimalna koli\u010dina ma\u0161\u010dob v obroku po vadbi je zato v obmo\u010dju od <strong>10 do 20 g. <\/strong>Hkrati naj ma\u0161\u010dobe v prehrani predstavljajo okoli 30% skupnega dnevnega vnosa energije. To predstavlja 300 kcal oziroma pribli\u017eno 67 g ma\u0161\u010dob za referen\u010dni vnos 2000 kcal.<\/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\">Ustrezni viri ma\u0161\u010dob po treningu<\/h4>\n\n\n\n<p>V svoje obroke dodajte posebej <strong>rastlinske vire ma\u0161\u010dob,<\/strong> ki vsebujejo zdrave enkrat nenasi\u010dene in ve\u010dkrat nenasi\u010dene ma\u0161\u010dobne kisline.<\/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>To vklju\u010duje, na primer, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinska olja<\/a>, ore\u0161\u010dke, semena, <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" class=\"ek-link\">masla iz ore\u0161\u010dkov<\/a> ali <strong>avokado.<\/strong><\/li>\n\n\n\n<li>Vsa \u017eivila<strong> \u017eivalskega izvora<\/strong> (meso, mle\u010dni izdelki, jajca itd.) naravno vsebujejo ma\u0161\u010dobo. Ta ma\u0161\u010doba je prav tako primerna in ima mesto v va\u0161i prehrani.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Neustrezni viri ma\u0161\u010dob po treningu<\/h4>\n\n\n\n<p>Po ve\u010derni vadbi se je najbolje izogibati \u017eivilom z prekomernimi koli\u010dinami ma\u0161\u010dob. Sem spadajo naslednja \u017eivila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mastno meso in hladne mesnine, ocvrta hrana ali te\u017eke jedi z omakami, sladice, sladkarije in sla\u0161\u010dice.<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg\" alt=\"Kaj je nekaj ustreznih virov ma\u0161\u010dob po treningu?\" class=\"wp-image-538323\" title=\"Kaj je nekaj ustreznih virov ma\u0161\u010dob po treningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Kureci-rolada-se-spenatovou-napl.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ogljikovi hidrati<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> pomembni so za obnavljanje iz\u010drpanih glikogenskih zalog in delujejo kot vir energije za telo.<\/li>\n\n\n\n<li><strong>Priporo\u010dena koli\u010dina:<\/strong> Priporo\u010dila za vnos ogljikovih hidratov po vadbi veljajo predvsem za profesionalne \u0161portnike, ki postopoma obnavljajo zaloge ogljikovih hidratov, celo ve\u010d ur po treningu. Vendar za rekreativne \u0161portnike ni specifi\u010dnega priporo\u010dila. Kljub temu lahko iz dostopnih virov povemo, da je vnos med <strong>0,5 in 1,2 g\/kg TT<\/strong> lahko optimalen. To\u010dna koli\u010dina je odvisna od intenzivnosti vadbe ali va\u0161ih ciljev.             <\/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\">Ustrezni viri ogljikovih hidratov po treningu<\/h4>\n\n\n\n<p>Po ve\u010derni vadbi je idealno, da svoje telo razvajate s <strong>kompleksnimi ogljikovimi hidrati,<\/strong> ki se <strong>po\u010dasi<\/strong> in <strong>postopoma<\/strong> prebavljajo ter absorbirajo v kri. Posledi\u010dno vam pomagajo, da se dlje \u010dasa po\u010dutite siti, poleg tega pa <strong>ne povzro\u010dajo poskokov v ravni sladkorja v krvi.<\/strong> Kaj lahko izberete?<\/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>Krompir, sladki krompir, ri\u017e, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ajda<\/a>, <a href=\"https:\/\/gymbeam.si\/kvinoja\" class=\"ek-link\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.si\/testenine\" class=\"ek-link\">testenine<\/a>, vklju\u010dno s <a href=\"https:\/\/gymbeam.si\/polnozrnati-kuskus-gymbeam.html\" class=\"ek-link\">kuskusom<\/a>, <a href=\"https:\/\/gymbeam.si\/polnozrnata-psenica-bulgur-gymbeam.html\" class=\"ek-link\">bulgurjem<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenimi kosmi\u010di<\/a>, <a href=\"https:\/\/gymbeam.si\/kase\" class=\"ek-link\">ka\u0161o<\/a>, kruhom, <a href=\"https:\/\/gymbeam.si\/psenicne-tortilje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortiljami<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Neustrezni viri ogljikovih hidratov po treningu<\/h4>\n\n\n\n<p>Idealno je, da se izogibate sladkim \u017eivilom in \u017eivilom, ki so polna predvsem <strong>preprostih sladkorjev.<\/strong> Ti obroki in \u017eivila pogosto niso bogati s proteini, poleg tega pa se tudi hitro prebavijo in lahko povzro\u010dijo skok ravni sladkorja v krvi. Zve\u010der pa je za va\u0161 prebavni sistem bolj koristno, da hrano prebavlja po\u010dasneje, tako da lahko ohranja stabilno glikemijo \u010dez no\u010d.<\/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>Izogibajte se <strong>sladkarijam, sladicam,<\/strong> sladkim pecivom, sladkim \u017eivilom, kot so pala\u010dinke z Nutello, itd.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1.png\" alt=\"Kaj so ustrezni viri ogljikovih hidratov po ve\u010dernem treningu?\" class=\"wp-image-538339\" title=\"Kaj so ustrezni viri ogljikovih hidratov po ve\u010dernem treningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-169-1124x749-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prehrana_za_hujsanje_po_vecernem_treningu\"><\/span>Prehrana za huj\u0161anje po ve\u010dernem treningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, se vam ni treba bati hrane zve\u010der, tudi \u010de posku\u0161ate shuj\u0161ati. Nasprotno, va\u0161e telo vam bo hvale\u017eno za va\u0161 ve\u010derni obrok po vadbi. Ne samo, da vam lahko pomaga pri bolj\u0161i <strong>regeneraciji in nabiranju mo\u010di za va\u0161 naslednji osebni rekord med vadbo,<\/strong> ampak tudi prepre\u010duje<strong> izgubo mi\u0161ic.<\/strong> Med huj\u0161anjem, ko ste v primanjkljaju kalorij, je telo bolj dovzetno za <strong>katabolizem mi\u0161i\u010dnih beljakovin in izgubo mi\u0161i\u010dne mase.<\/strong> Vendar je to nekaj, \u010desar se morate sku\u0161ati za vsako ceno izogniti. Kakovosten obrok po vadbi, bogat s proteini, je v tem prizadevanju neprecenljiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega, ko jeste zve\u010der, je manj verjetnosti, da se naslednji dan sre\u010date z divjo lakoto, ki vas \u017eeli spraviti do praznjenja hladilnika. Skratka, poln ve\u010derni obrok bo pomagal izbolj\u0161ati <strong>sitost<\/strong> in <strong>nadzor nad lakoto<\/strong>.<\/p>\n\n\n\n<p>\u010ce \u017eelite u\u017eivati v koristih obrokih po vadbi in hkrati izgubiti kilograme, morate o\u010ditno ohranjati primanjkljaj kalorij. Zato mora koli\u010dina kalorij pri ve\u010derji ustrezati va\u0161emu skupnemu dnevnemu vnosu energije, ki ga morate zau\u017eiti za huj\u0161anje. V tem primeru vam ne bo te\u017eko u\u017eivati v obilnem obroku ogljikovih hidratov po magi\u010dni \u0161esti uri zve\u010der, ko mnogi ljudje \u017ee izlo\u010dijo ogljikove hidrate. Nasprotno, va\u0161e telo bo veselo, da ima prilo\u017enost za obnovo zalog glikogena.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u010ce vas zanima podrobnej\u0161i opis, kako uspe\u0161no shuj\u0161ati, preberite na\u0161 \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Preproste osnove huj\u0161anja: Presene\u010deni boste, kaj je res pomembno.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1.png\" alt=\"Kaj jesti po ve\u010dernem treningu za izgubo te\u017ee?\" class=\"wp-image-538355\" title=\"Kaj jesti po ve\u010dernem treningu za izgubo te\u017ee?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8248-1124x749-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prehrana_po_vecerni_vadbi_za_pridobivanje_misicne_mase\"><\/span>Prehrana po ve\u010derni vadbi za pridobivanje mi\u0161i\u010dne mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite pridobiti mi\u0161i\u010dno maso, bi morali storiti vse, kar je v va\u0161i mo\u010di, da spodbudite <strong>proteosintezo,<\/strong> torej <strong>tvorbo mi\u0161i\u010dnih beljakovin,<\/strong> kolikor je le mogo\u010de. Nasprotno, pomembno se je tudi izogibati <strong>izgubi mi\u0161ic,<\/strong> torej <strong>katabolizmu. <\/strong>Seveda mora biti telo v <strong>kalori\u010dnem prese\u017eku,<\/strong> torej zau\u017eiti ve\u010d energije, kot jo porabi, da lahko oblikuje novo mi\u0161i\u010dno maso.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obrok po vadbi bo u\u010dinkovito obnovil tako energijo kot beljakovine, ki jih potrebujete. Vendar pa nam trenutni znanstveni viri pravijo, da ni tako pomembno, da bi sledili anaboli\u010dnemu oknu in takoj po vadbi zau\u017eili nekaj beljakovin. Predvsem je klju\u010dno, da <strong>\u010dez dan zau\u017eijete dovolj beljakovin. <\/strong>Kar zadeva obrok po vadbi, je idealno, da ga zau\u017eijete <strong>3-4 ure<\/strong> po <strong>obroku pred vadbo.<\/strong> To pribli\u017eno ustreza priporo\u010dilu, ki smo ga omenili prej\u0161nji\u010d, da naj bi bil obrok po vadbi zau\u017eit v <strong>2 urah po vadbi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako u\u010dinkovito pridobiti mi\u0161i\u010dno maso, ne zamudite na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti in kako vaditi, da kon\u010dno pridobite mi\u0161ice?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1.webp\" alt=\"Kaj jesti po ve\u010dernem treningu za pridobitev mi\u0161i\u010dne mase?\" class=\"wp-image-538371\" title=\"Kaj jesti po ve\u010dernem treningu za pridobitev mi\u0161i\u010dne mase?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_3327-1124x749-1-400x267.webp 400w\" 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_razporediti_cas_za_obrok_po_vecernem_treningu\"><\/span>Kako razporediti \u010das za obrok po ve\u010dernem treningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cas va\u0161ega obroka po ve\u010derni vadbi bi idealno morala voditi dva dejavnika &#8211; <strong>sama vadba in urnik spanja.<\/strong> Navsezadnje morate po <strong>naporni vadbi nekaj zau\u017eiti, da nahranite svoje telo.<\/strong> Po drugi strani pa bi moral biti \u010das ve\u010derje dolo\u010den tudi glede na \u010das zve\u010der. Dejstvo je, da lahko u\u017eivanje hrane tik pred spanjem vpliva na <strong>kakovost spanja.<\/strong> Kako se izogniti temu?<\/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>Obrok po vadbi bi morali idealno zau\u017eiti pribli\u017eno <strong>dve uri po va\u0161i vadbi.<\/strong><\/li>\n\n\n\n<li>Lahko jeste <strong>na poti domov iz telovadnice ali pa v miru, ko pridete domov.<\/strong><\/li>\n\n\n\n<li>Kako hitro bi morali zau\u017eiti svoj obrok, je odvisno od tega, <strong>kdaj greste spat.<\/strong><\/li>\n\n\n\n<li>Priporo\u010dila ka\u017eejo, da bi idealno zadnji obrok zau\u017eili <strong>dve uri pred spanjem.<\/strong> Vendar pa je odvisno tudi od tega, kako dobro prena\u0161ate hrano ob tem \u010dasu. Zato je povsem v redu, \u010de zau\u017eijete la\u017eji prigrizek celo <strong>eno uro pred spanjem.<\/strong><\/li>\n\n\n\n<li>\u010ce imate dovolj \u010dasa, si privo\u0161\u010dite pozno ve\u010derjo najve\u010d dve uri pred spanjem, kot je \u017ee omenjeno.<\/li>\n\n\n\n<li>\u010ce ste \u010dasovno omejeni, pojejte takoj po vadbi ali pa zau\u017eijte manj\u0161i obrok, bogat s proteini, uro pred spanjem.<\/li>\n\n\n\n<li>V vsakem primeru imejte v mislih, da je pomembno jesti po vadbi in ne iti spat s krule\u010dim \u017eelodcem.<\/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=\"Nasveti_za_obrok_po_vecernem_treningu\"><\/span>Nasveti za obrok po ve\u010dernem treningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priprava obroka po vadbi ni nujno raketna znanost. Lahko se razvajate z enostavnimi ali bolj izpopolnjenimi jedmi in odlo\u010ditev je va\u0161a, ali u\u017eivate v sladkih ali slanih dobrotah. Vendar pa vedno poskrbite, da je va\u0161 obrok prilagojen va\u0161emu skupnemu dnevnemu vnosu energije in vsebuje vse pomembne hranilne snovi.<\/p>\n\n\n<div class=\"flex-1 overflow-hidden\">\n<div class=\"react-scroll-to-bottom--css-xrbhn-79elbk h-full\">\n<div class=\"react-scroll-to-bottom--css-xrbhn-1n7m0yu\">\n<div>\n<div class=\"flex flex-col text-sm pb-9\">\n<div class=\"w-full text-token-text-primary\" dir=\"auto\" data-testid=\"conversation-turn-7\" data-scroll-anchor=\"true\">\n<div class=\"py-2 px-3 text-base md:px-4 m-auto md:px-5 lg:px-1 xl:px-5\">\n<div class=\"mx-auto flex flex-1 gap-3 text-base juice:gap-4 juice:md:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\n<div class=\"relative flex w-full min-w-0 flex-col agent-turn\">\n<div class=\"flex-col gap-1 md:gap-3\">\n<div class=\"flex flex-grow flex-col max-w-full\">\n<div class=\"min-h-[20px] text-message flex flex-col items-start whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto gap-3\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"8896fc8b-e5c0-44a8-bec5-7fa6211b290a\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\u010ce ste po ve\u010derni vadbi v \u010dasovni stiski, vam lahko pomaga, \u010de svoj obrok po vadbi pripravite <strong>vnaprej,<\/strong> na primer kot del priprave obrokov za naslednjih nekaj dni. Prav tako lahko pomaga, \u010de imate pri roki <strong>enostavne prigrizke,<\/strong> ki ne zahtevajo veliko \u010dasa za pripravo, a \u0161e vedno u\u010dinkovito opravijo svoje delo.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\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=\"open-sandwich\">1. Odprti sendvi\u010d<\/h3>\n\n\n\n<p>Kruh, idealno <strong>polnozrnat,<\/strong> je odli\u010den vir <strong>kompleksnih ogljikovih hidratov<\/strong> in <strong>vlaknin.<\/strong> Lahko izberete polnozrnati kruh, roglji\u010de, bagete ali celo toaste, da pripravite okusen sendvi\u010d.<\/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\">Bodite navdihnjeni:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u017eeni kruh s <strong>sve\u017eim sirovim<\/strong> <strong>namazom,<\/strong> rezinami <strong>\u0161unke<\/strong> in <strong>trdim sirom<\/strong> z 30% ma\u0161\u010dobe, porcijo paradi\u017enika ali druge zelenjave.<\/li>\n\n\n\n<li>Polnozrnat toast s stopljenim <strong>maslom, <\/strong>rezinami <strong>dimljenega <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofuja<\/a><\/strong> in ko\u0161\u010dki trdo <strong>kuhanega jajca,<\/strong> rde\u010do papriko ali drugo zelenjavo.<\/li>\n\n\n\n<li>Bageta s skuto <strong>ricotta<\/strong> in rezinami <strong>dimljenega lososa,<\/strong> redkvicami ali porcijo druge zelenjave.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bread-with-a-spread\">2. Kruh z nammazom<\/h3>\n\n\n\n<p>Ste utrujeni vedno enakih sendvi\u010dev s \u0161unko in sirom? Potem so okusni namazi popolni za vas. Ni omejitev za va\u0161o domi\u0161ljijo, saj lahko vanje vklju\u010dite zelenjavo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>, ribe, jajca ali tofu. Ko vklju\u010dite namaze v svojo prehrano, ve\u010derje ne bodo ve\u010d dolgo\u010dasne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-namaz-iz-tofuja-s-susenimi-paradizniki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski namaz iz tofuja in su\u0161enimi paradi\u017eniki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-namaz-iz-cicerike-in-fizola\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Namaz iz \u010di\u010derike in fi\u017eola<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tunin namaz z jajci<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-dip-iz-rdece-pese-s-quark-sirom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dip iz rde\u010de pese s quark sirom<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka.png\" alt=\"Kater namaz naj se je po treningu?\" class=\"wp-image-538387\" title=\"Kater namaz naj se je po treningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/do-clanku-vysledek-cviklova-natierka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"eggs\">3. Jajca na razli\u010dne na\u010dine<\/h3>\n\n\n\n<p>Jajca lahko brez te\u017eav imenujemo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/superzivila\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>super\u017eivilo<\/strong><\/a>. Bogata so <strong>z beljakovinami, zdravimi ma\u0161\u010dobami, vitamini, minerali<\/strong> in mnogimi drugimi <strong>bioaktivnimi snovmi.<\/strong> Zato vam bo zagotovo koristilo, \u010de jih redno vklju\u010dujete v svojo prehrano. Ne rabite se omejiti samo na trdo kuhana jajca. Lahko si en dan pripravite <strong>omleto,<\/strong> naslednji dan <strong>ume\u0161ana jajca.<\/strong> Lahko pa pripravite tudi manj tradicionalno <strong>po\u0161irano jajce <\/strong>ali jajca <strong>Benedikt.<\/strong> \u010ce radi eksperimentirate, jih lahko uporabite za pripravo omenjenih namazov, muffinov, pit ali drugih zanimivih jedi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zelenjavna-enoloncnica-z-jajci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Zelenjava z vme\u0161animi jajci<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-umesana-jajca-s-spinaco\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ume\u0161ana jajca s \u0161pina\u010do<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-spinacna-omleta-polnjena-z-gobami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pina\u010dna omleta polnjena z gobami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-trije-jajcni-recepti-za-zajtrk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Trije jaj\u010dni recepti za zajtrk<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-meal-with-meat\">4. Kompleksen obrok z mesom<\/h3>\n\n\n\n<p>Meso je odli\u010den vir beljakovin. Izberite manj mastne sorte, kot so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pi\u0161\u010danec<\/strong><\/a>, puran, zajec ali <strong>pusta govedina.<\/strong> Lahko dodate razli\u010dne priloge, kot so <strong>krompir, ri\u017e, kvinoja<\/strong> ali va\u0161 najljub\u0161i <strong>kuskus. <\/strong>Svoje meso lahko obogatite z okusno marinado ali lahko omako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kuskus-s-piscancem-in-pestom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuskus s pi\u0161\u010dancem in pestom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-teriyaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pi\u0161\u010danec Teriyaki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscancje-prsi-polnjene-s-spinaco\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pi\u0161\u010dan\u010dje prsi polnjene s \u0161pina\u010do<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-s-kvinojo-po-azijsko\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pi\u0161\u010danec s kvinojo po azijsko<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447.png\" alt=\"Kompleksen obrok z mesom po treningu\" class=\"wp-image-538403\" title=\"Kompleksen obrok z mesom po treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-01-02T124447-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-meal-with-fish\">5. Kompleksen obrok z ribami<\/h3>\n\n\n\n<p>Riba je odli\u010den vir beljakovin, ki pogosto manjka v mnogih na\u0161ih dietah. \u010ce si privo\u0161\u010dite <strong>morske sade\u017ee,<\/strong> vam bodo priskrbeli tudi <strong>zdrave ma\u0161\u010dobe,<\/strong> vklju\u010dno z <a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 ma\u0161\u010dobnimi kislinami<\/strong><\/a>. Trska ali tuna s krompirjem sta tudi odli\u010dni <strong>dietni \u017eivili,<\/strong> ki ju ne boste cenili le pri huj\u0161anju. Riba bi morala biti na meniju <strong>dvakrat na teden.<\/strong> Ko nimate \u010dasa za dolgotrajno kuhanje, preprosto vzemite vre\u010dko zamrznjene zelenjavne me\u0161anice, dodajte konzervo tune, jogurtovo omako, kos kruha, in uravnote\u017een obrok je pripravljen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-losos-z-marinado-iz-medu-in-gorcice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010den losos z marinado iz<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-losos-z-marinado-iz-medu-in-gorcice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-losos-z-marinado-iz-medu-in-gorcice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">medu in gor\u010dice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-fish-and-chips\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fish and chips<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-losos-v-pistacijevi-skorjici-s-solato\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Losos v pistacijevi skorjici s solato<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-meal-with-a-meat-substitute\">6. Kompleksen obrok z alternativo rastlinskega mesa<\/h3>\n\n\n\n<p>\u010ce ob\u010dasno radi zamenjate meso za <strong>rastlinsko alternativo<\/strong> ali ste <strong>vegani,<\/strong> se zagotovo ne morate zana\u0161ati samo na navaden tofu. Lahko vklju\u010dite tudi <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, seitan, sojine kocke ali robi<\/strong> v svojo prehrano. Vse to lahko enostavno pripravite s <strong>prilogo,<\/strong> vendar pa so okusni tudi v razli\u010dnih omakah za testenine ali kot hitro polnilo za <b><a href=\"https:\/\/gymbeam.si\/blog\/tag\/wrap-sl\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">wrap<\/a> <\/b>ali tortiljo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-spageti-s-tempehom-in-paradiznikovo-omako\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pageti s tempehom in paradi\u017enikovo omako<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-seitan-z-rezanci-in-brokolijem-v-azijski-omaki\/\" class=\"ek-link\">Seitan z rezanci<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-seitan-z-rezanci-in-brokolijem-v-azijski-omaki\/\" target=\"_blank\" aria-label=\"  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-seitan-z-rezanci-in-brokolijem-v-azijski-omaki\/\" class=\"ek-link\">in brokolijem v azijski omaki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tortilja-zavitek-s-tofujem-in-medeno-gorcicno-omako\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tortilja s tofujem in medeno gor\u010di\u010dno omako<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-soba-rezanci-s-tofujem-in-zelenjavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Soba rezanci s tofujem in zelenjavo<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3.png\" alt=\"Kompleksen obrok s tofujem po treningu\" class=\"wp-image-538419\" title=\"Kompleksen obrok s tofujem po treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/tofu-pripraveno-ingr-3-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"porridge\">7. Ka\u0161a<\/h3>\n\n\n\n<p>Ka\u0161a vseh vrst zagotovo ni namenjena le zajtrku. Sladko <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/instant-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseno ka\u0161o<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rizeva-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017eevo ka\u0161o<\/a> ali <a href=\"https:\/\/gymbeam.si\/instant-ajdova-kasa-gymbeam.html\" class=\"ek-link\">ajdovo ka\u0161o<\/a> lahko u\u017eivate <strong>tudi za ve\u010derjo.<\/strong> Navsezadnje <strong>ovseno ka\u0161o ali instant ka\u0161o sestavljajo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a>, sadje, ore\u0161\u010dki ali semena<\/strong> pa poskrijo za kompleksen obrok poln koristnih hranil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa vam sladka ve\u010derja ni po volji, je mo\u017enost tudi slana ka\u0161a. Ste jo \u017ee poskusili? Preprosto zme\u0161ajte <strong>nariban sir, mocarelo ali skuto<\/strong> v kuhano ka\u0161o. Prav tako je priro\u010dno dodati<strong> jajce na oko, trdo kuhano jajce ali konzervirano <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuno<\/a><\/strong>. Izbira sestavin je odvisna od vas. Nazadnje za\u010dinite jed s <strong><a href=\"https:\/\/gymbeam.si\/zacimbe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010dimbami<\/a><\/strong> po va\u0161i izbiri, dodajte <strong>zelenjavo<\/strong> in jed je pripravljena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slana-ovsena-kasa-s-posiranim-jajcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slana ovsena ka\u0161a s po\u0161iranim jajcem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsena-kasa-z-medenjaki-brez-kuhanja\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovsena ka\u0161a z medenjaki brez kuhanja<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-kasa-z-jabolki-makom-in-cimetom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kvinojina ka\u0161a z jabolki, makom in cimetom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-beljakovinska-kasa-po-vadbi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hitra beljakovinska ka\u0161a po vadbi<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2.jpg\" alt=\"Ka\u0161a po treningu\" class=\"wp-image-538435\" title=\"Ka\u0161a po treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/kase-slana-2-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sweet-foods\">8. Sladka ve\u010derja<\/h3>\n\n\n\n<p>Ljubitelji sladkega se lahko brez te\u017eav prepustijo sladki ve\u010derji tudi po ve\u010derni vadbi. Si \u017eelite okusnih <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/palacinke-sl-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dink<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/tag\/palacinke-sl\/\" class=\"ek-link\">ameri\u0161kih pala\u010dink <\/a>ali cmokov?<\/strong> Tudi tak\u0161en sladek obrok lahko predstavlja kompleksen in prehransko uravnote\u017een obrok. \u0160e bolje boste naredili, \u010de ga izbolj\u0161ate, na primer z uporabo polnozrnate <strong>moke<\/strong> in dodatkom sadja ali <strong>ore\u0161\u010dkov.<\/strong> \u010ce, na primer, uporabite <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/mandljeva-moka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandljevo<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/bio-kokosova-moka-vanavita.html\" class=\"ek-link\">kokosovo<\/a><\/strong> moko, bo jed primerna tudi za dieto brez glutena. Ne pozabite na vir beljakovin v obliki <strong>skute, gr\u0161kega jogurta ali skyrja. Beljakovine v prahu<\/strong> so odli\u010den dodatek testu. Vendar, da se izognete prevelikemu vnosu sladkorja, uporabite minimalno koli\u010dino sladkorja ali ga nadomestite s <strong><a href=\"https:\/\/gymbeam.si\/sladila\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladili<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Navdih poi\u0161\u010dite v na\u0161ih receptih:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-palacinke-s-skuto\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010dene pala\u010dinke s skuto<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bananine-palacinke-s-3-mi-sestavinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bananine pala\u010dinke s tremi sestavinami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-nekvasene-makove-zemljice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nekva\u0161ene makove zemljice<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pirine-palacinke-s-sadjem-in-arasidovim-maslom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pirine pala\u010dinke s sadjem in ara\u0161idovim maslom<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030.png\" alt=\"Sladka ve\u010derja po treningu\" class=\"wp-image-538451\" title=\"Sladka ve\u010derja po treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2023-06-02T143030-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"quark-yoghurt-cottage\">9. Quark, jogurt ali skuta<\/h3>\n\n\n\n<p>Potrebujete <strong>hiter<\/strong> in <strong>enostaven <\/strong>obrok? Potem lahko <strong>quark, skyr, skuta ali navaden jogurt<\/strong> re\u0161ijo dan. Idealno je izbrati <strong>gr\u0161ki<\/strong> jogurt, saj ima ve\u010djo vsebnost beljakovin. Ko te mle\u010dne izdelke dopolnite z viri kompleksnih ogljikovih hidratov (\u017eita, hrustljavi kruh, itd.) in zelenjavo ali sadjem, ste pripravljeni. Odli\u010dni so za lahek, beljakovinsko bogat obrok, ki ne obremeni \u017eelodca pred spanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-snacks\">10. Ve\u010derni zdravi prigrizki<\/h3>\n\n\n\n<p>Vas je napadla lakota in nimate \u010dasa, da bi pripravili celo najhitrej\u0161i obrok? Tudi v tak\u0161nih primerih ni vse izgubljeno. Vedno lahko pose\u017eete po \u017ee pripravljenih prigrizkih, ki jih lahko shranite v shrambi za vsak primer. To ni idealna mo\u017enost za vsakodnevno izbiro, vendar bo v nujnih primerih zadostovala. V tak\u0161nih primerih lahko pose\u017eete po naslednjih prigrizkih.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u0161\u010dice<\/a>, <a href=\"https:\/\/gymbeam.si\/beljakovinski-piskoti\" class=\"ek-link\">beljakovinski pi\u0161koti<\/a>, <a href=\"https:\/\/gymbeam.si\/moimuv-protein-flapjack-gymbeam.html\" class=\"ek-link\">beljakovinski flapjacki<\/a> ali na primer <a href=\"https:\/\/gymbeam.si\/posuseno-meso\" class=\"ek-link\">suho meso.<\/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.sk\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1124x749.jpg\" alt=\"Zdravi prigrizki primerni po ve\u010dernem treningu\" class=\"wp-image-538467\" title=\"Zdravi prigrizki primerni po ve\u010dernem treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_012022_15__5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_hrana_ni_primerna_po_vecernem_treningu\"><\/span>Katera hrana ni primerna po ve\u010dernem treningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po ve\u010derni vadbi bi se morali posebej izogibati prehrani, ki ni <strong>hranilno<\/strong> <strong>uravnote\u017eena <\/strong>in je obi\u010dajno visoka v koli\u010dini <strong>sladkorja<\/strong> in <strong>ma\u0161\u010dobah.<\/strong> Nasprotno pa ima pogosto tudi <strong>nizko vsebnost beljakovin. <\/strong>Kak\u0161ni so primeri tak\u0161ne prehrane?<\/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>Sla\u0161\u010dice, torte.<\/li>\n\n\n\n<li>Klasi\u010dni recepti za sladke jedi, kot ameri\u0161ke pala\u010dinke ali pala\u010dinke s sadnim d\u017eemom ali Nutello, ki so polni sladkorja in jim pogosto primanjkuje beljakovin. <\/li>\n\n\n\n<li>Jedi s kalori\u010dno omako.<\/li>\n\n\n\n<li>Mastno meso.<\/li>\n\n\n\n<li>Ocvrte jedi.<\/li>\n\n\n\n<li>Pica.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_prehranska_dopolnila_so_primerna_po_vecernem_treningu\"><\/span>Katera prehranska dopolnila so primerna po ve\u010dernem treningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sirotkin<\/a><a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> proteini<\/a> <\/strong>so vir visokokakovostnih in dobro absorbirajo\u010dih beljakovin.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rastlinski proteini<\/strong> <\/a>so odli\u010den vir beljakovin za vegane in tiste, ki se odlo\u010dajo za rastlinsko prehrano.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/nocni-proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">No\u010dni proteini<\/a> <\/strong>vsebujejo tudi kazein, ki se prebavlja po\u010dasneje in postopoma spro\u0161\u010da aminokisline v telo. To mi\u0161icam zagotavlja gradbeni material skoraj ves \u010das spanja.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> <\/strong>ali <strong><a href=\"https:\/\/gymbeam.si\/eaa\" class=\"ek-link\">EAA<\/a><\/strong> vsebujejo proste aminokisline, ki jih mi\u0161ice lahko takoj uporabijo.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gainerji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gainer<\/strong><\/a> vsebuje tudi ogljikove hidrate in druge hranilne snovi, zaradi \u010desar je dopolnilo s celovitim prehranskim profilom. Pametno je izbrati kompleksne izdelke, kot je <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, ki niso le vir energije, ampak so uravnote\u017eena vse-v-enem me\u0161anica.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> lahko pomaga pri regeneraciji in izbolj\u0161anju mo\u010di ter hitrosti.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju tega \u010dlanka sedaj veste, da si lahko po naslednji vadbi privo\u0161\u010dite okusno in hranljivo ve\u010derjo. Navsezadnje je hrana po vadbi pomemben del napredka, tako pri <strong>huj\u0161anju kot pri izgradnji mi\u0161ic.<\/strong> Pomembna je za <strong>regeneracijo mi\u0161ic,<\/strong> po\u0161kodovanih med vadbo, njihovo splo\u0161no regeneracijo ter igra pomembno vlogo pri rasti mi\u0161i\u010dne mase. Seveda va\u0161i prehrani ne sme primanjkovati dovolj <strong>beljakovin, <\/strong>da bi izpolnile to nalogo. Nato dodajte <strong>kompleksne ogljikove hidrate, vlaknine, nekaj zdravih ma\u0161\u010dob<\/strong> in prilagodite obrok \u010dasu spanja. Dober tek!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se nau\u010dili kaj novega ali se vam je zdel ta \u010dlanek koristen? Veseli bi bili, \u010de bi ga delili s svojimi prijatelji in kolegi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ste se kdaj zna\u0161li v dilemi, ali po ve\u010dernem treningu jesti ali iti spat na prazen \u017eelodec in jesti zjutraj? V dana\u0161njem \u010dlanku vam bomo svetovali, kako pravilno pripraviti obrok po treningu pred spanjem in katere hrane se je treba izogibati.<\/p>\n","protected":false},"author":156,"featured_media":538220,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,7191,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-567170","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-rast-misicne-mase-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hrana po ve\u010dernem treningu: Kaj (ne) jesti pred spanjem? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj jesti po ve\u010dernem treningu? 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