{"id":671758,"date":"2025-01-31T12:46:12","date_gmt":"2025-01-31T11:46:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=671758"},"modified":"2025-01-31T12:46:16","modified_gmt":"2025-01-31T11:46:16","slug":"10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/","title":{"rendered":"Hrana nakon ve\u010dernjeg treninga: \u0161to (ne) smijete jesti prije spavanja?"},"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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Zasto_jesti_nakon_vjezbanja\" title=\"Za\u0161to jesti nakon vje\u017ebanja?\">Za\u0161to jesti nakon vje\u017ebanja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Smijete_li_jesti_nakon_vecernjeg_treninga\" title=\"Smijete li jesti nakon ve\u010dernjeg treninga?\">Smijete li jesti nakon ve\u010dernjeg 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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Prednosti_vecernjeg_obroka_nakon_treninga\" title=\"Prednosti ve\u010dernjeg obroka nakon treninga\">Prednosti ve\u010dernjeg obroka nakon 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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Sto_biste_trebali_ukljuciti_a_sto_izbjegavati_u_vecernjem_obroku_nakon_treninga\" title=\"\u0160to biste trebali uklju\u010diti, a \u0161to izbjegavati u ve\u010dernjem obroku nakon treninga?\">\u0160to biste trebali uklju\u010diti, a \u0161to izbjegavati u ve\u010dernjem obroku nakon treninga?<\/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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Dijeta_za_mrsavljenje_nakon_vecernjeg_treninga\" title=\"Dijeta za mr\u0161avljenje nakon ve\u010dernjeg treninga\">Dijeta za mr\u0161avljenje nakon ve\u010dernjeg treninga<\/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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Obrok_nakon_vecernjeg_treninga_za_povecanje_misicne_mase\" title=\"Obrok nakon ve\u010dernjeg treninga za pove\u0107anje mi\u0161i\u0107ne mase\">Obrok nakon ve\u010dernjeg treninga za pove\u0107anje mi\u0161i\u0107ne 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.hr\/blog\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Kako_planirati_vrijeme_vecernjeg_obroka_nakon_treninga\" title=\"Kako planirati vrijeme ve\u010dernjeg obroka nakon treninga?\">Kako planirati vrijeme ve\u010dernjeg obroka nakon treninga?<\/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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Savjeti_za_obroke_nakon_vecernjeg_treninga\" title=\"Savjeti za obroke nakon ve\u010dernjeg treninga\">Savjeti za obroke nakon ve\u010dernjeg 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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Koje_namirnice_nisu_prikladne_nakon_vecernjeg_treninga\" title=\"Koje namirnice nisu prikladne nakon ve\u010dernjeg treninga?\">Koje namirnice nisu prikladne nakon ve\u010dernjeg treninga?<\/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\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Koji_su_dodaci_prehrani_prikladni_nakon_vecernjeg_treninga\" title=\"Koji su dodaci prehrani prikladni nakon ve\u010dernjeg treninga?\">Koji su dodaci prehrani prikladni nakon ve\u010dernjeg treninga?<\/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.hr\/blog\/10-savjeta-sto-jesti-poslije-treninga-ako-vjezbate-prije-spavanja\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vje\u017ebate li redovito nave\u010der? U tom slu\u010daju vjerojatno ste i vi u dilemi je li dobra zamisao jesti nakon treninga ili biste trebali izdr\u017eati do doru\u010dka. Mo\u017eda razmi\u0161ljate &#8220;udebljat \u0107u se od ovoga&#8221;, &#8220;spremit \u0107e mi se u salo&#8221; ili &#8220;odavno je pro\u0161lo 18 sati, ne smijem vi\u0161e jesti&#8221; dok gledate svoju kasnu ve\u010deru. U tom slu\u010daju, ovaj \u010dlanak posebno je 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 nakon treninga, poznat i kao <strong>obrok nakon vje\u017ebanja<\/strong>, jo\u0161 uvijek je vru\u0107a tema. Znate da je to va\u017eno za <strong>oporavak<\/strong> i <strong>rast mi\u0161i\u0107a<\/strong>. Tako\u0111er igra va\u017enu ulogu u tome ho\u0107ete li biti uspje\u0161ni na putu do svoje gra\u0111e iz snova. I u <strong>izgradnji mi\u0161i\u0107a<\/strong> i <strong>mr\u0161avljenju<\/strong>. Me\u0111utim, ve\u010dernji treninzi malo kvare taj ideal jer se protive ideji da vi\u0161e ne treba jesti nave\u010der. Dakle, u \u010demu je stvar? Mo\u017eete li jesti bez \u017ealjenja \u010dak i nakon ve\u010dernjeg treninga?<\/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\">U ovom \u0107ete \u010dlanku prona\u0107i savjete za obroke nakon vje\u017ebanja prije spavanja:<\/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=\"#otvoreni-sendvic\" style=\"border-radius:0px\">Otvoreni 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=\"#kruh-s-namazom\" style=\"border-radius:0px\">Kruh s 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=\"#jaja\" 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=\"#slozeni-obrok-s-mesom\" style=\"border-radius:0px\">Slo\u017eeni obrok s mesom<\/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=\"#slozeni-obrok-s-ribom\" style=\"border-radius:0px\">Slo\u017eeni obrok s ribom<\/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=\"#slozeni-obrok-sa-zamjenom-za-meso\" style=\"border-radius:0px\">Slo\u017eeni obrok sa zamjenom za meso<\/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=\"#kasa\" 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=\"#slatkisi\" style=\"border-radius:0px\">Slatki\u0161i<\/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=\"#svjezi-sir-i-jogurt\" style=\"border-radius:0px\">Svje\u017ei sir i jogurt<\/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_jesti_nakon_vjezbanja\"><\/span>Za\u0161to jesti nakon vje\u017ebanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Radujete li se ukusnom obroku koji vas \u010deka kod ku\u0107e nakon napornog treninga? Nije ni \u010dudo, jer nakon napornog treninga budete jako gladni. Ali ne zaboravite da obrok nakon treninga nije samo poslastica nakon vje\u017ebanja nakon \u0161to ste dali sve od sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svega, pomo\u0107i \u0107e va\u0161em tijelu da se u\u010dinkovito <strong>oporavi<\/strong>, <strong>dobije novu snagu<\/strong> i <strong>pripremi za va\u0161u sljede\u0107u vrhunsku izvedbu<\/strong> u najboljem mogu\u0107em stanju. Tijekom vje\u017ebanja u tijelu se doga\u0111aju razne promjene, na primjer, <strong>postupno tro\u0161enje energetskih rezervi<\/strong> ili <strong>o\u0161te\u0107enje mi\u0161i\u0107nog tkiva.<\/strong> Posljedi\u010dno, va\u0161em tijelu potrebna je odgovaraju\u0107a prehrana za <strong> popravak mi\u0161i\u0107a<\/strong> o\u0161te\u0107enih vje\u017ebanjem. Tako\u0111er je potrebna nadopuna <strong>zaliha glikogena<\/strong>, tj. zaliha ugljikohidrata koje su pohranjene u mi\u0161i\u0107ima i daju im energiju tijekom sportske aktivnosti. Stoga je potrebno unijeti hranjive tvari u obrok nakon treninga kako biste se lak\u0161e usredoto\u010dili na te procese. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dana\u0161njem \u010dlanku usredoto\u010dit \u0107emo se na prehranu nakon ve\u010dernjeg treninga. Me\u0111utim, ako vas op\u0107enito zanima kako osmisliti obrok nakon treninga, slobodno pro\u010ditajte na\u0161e \u010dlanke <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 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=\"Za\u0161to jesti nakon vje\u017ebanja?\" class=\"wp-image-538259\" title=\"Za\u0161to jesti nakon vje\u017ebanja?\" 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=\"Smijete_li_jesti_nakon_vecernjeg_treninga\"><\/span>Smijete li jesti nakon ve\u010dernjeg treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda \u0107ete ipak nai\u0107i na preporuku da je idealno <strong>presko\u010diti ve\u010deru<\/strong> jer vas deblja, a hrana pojedena nakon 18 sati automatski se pohranjuje kao masno\u0107a. U stvarnosti, me\u0111utim, tjelesna mast dobiva se samo u jednom slu\u010daju, a to je kad ste u <strong>kalorijskom suficitu.<\/strong> Ako je ukupni dnevni energetski unos ve\u0107i od potro\u0161nje energije u du\u017eem razdoblju, tijelo pohranjuje taj vi\u0161ak kao mast.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, sve dok va\u0161 <strong>dnevni kalorijski unos ne prema\u0161uje va\u0161u potro\u0161nju kalorija<\/strong>, mo\u017eete jesti u 22 sata bez brige o debljanju. Dakle, ako se kasno vratite s treninga, ne morate se brinuti o gladi, a to vrijedi i za mr\u0161avljenje. Ali jo\u0161 uvijek mislite da je sigurnije izdr\u017eati do jutra? U tom slu\u010daju, zapamtite da, ako \u017eelite posti\u0107i rezultate, kvalitetan obrok nakon treninga je neophodan, a za ve\u010dernje treninge to <strong>vrijedi dvostruko. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon toga slijedi no\u0107, odnosno <strong>dugo razdoblje posta<\/strong> tijekom kojeg ne smijete ostaviti svoje umorne mi\u0161i\u0107e bez opskrbe kvalitetnim hranjivim tvarima. Me\u0111utim, kao \u0161to smo ve\u0107 rekli, ako jedete, va\u0161e tijelo ponajprije \u0107e ih iskoristiti za obnovu mi\u0161i\u0107a o\u0161te\u0107enih vje\u017ebanjem i za nadoknadu iscrpljenog glikogena. Ve\u010dernji obrok nakon treninga svakako ima svoje po\u010dasno mjesto u va\u0161oj 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_vecernjeg_obroka_nakon_treninga\"><\/span>Prednosti ve\u010dernjeg obroka nakon treninga<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. Poti\u010de oporavak i odr\u017eavanje mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Svaki pravilno strukturiran obrok nakon treninga s dobrom dozom <strong>proteina<\/strong> mo\u017ee pomo\u0107i <strong>zaustaviti razgradnju mi\u0161i\u0107a<\/strong> nakon napornog treninga. Mi\u0161i\u0107i se sastoje od mi\u0161i\u0107nih proteina, koji se nakon vje\u017ebanja o\u0161te\u0107uju i razgra\u0111uju <strong>(katabolizam).<\/strong> Konzumacijom proteina iz obroka nakon treninga poku\u0161avate stimulirati <strong>anaboli\u010dke procese<\/strong> u tijelu, tj. one kod kojih se mi\u0161i\u0107na masa <strong>stvara<\/strong> i <strong>obnavlja.<\/strong> Dovoljna doza proteina u obroku nakon treninga tako poma\u017ee <strong>obnoviti<\/strong> i <strong>ponovno izgraditi<\/strong> mi\u0161i\u0107e o\u0161te\u0107ene vje\u017ebanjem. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pove\u0107ava sintezu mi\u0161i\u0107nih proteina i rast mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i obroku nakon treninga bogatom proteinima, mo\u017eete odr\u017eati mi\u0161i\u0107nu masu, ali je tako\u0111er <strong>izgraditi.<\/strong> Tako dajete svom tijelu <strong>gra\u0111evni materijal<\/strong> za oblikovanje novih mi\u0161i\u0107a. Iako tijelo radi na njihovom rastu tijekom dana i oslanja se na va\u0161 ukupni dnevni unos proteina, porcija nakon treninga posebno je va\u017ena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dana\u0161nje preporuke upu\u0107uju na to da biste za najbolju potporu mi\u0161i\u0107nom rastu trebali konzumirati proteine \u200b\u200bunutar <strong>2 sata nakon vje\u017ebanja.<\/strong> Ve\u010dernji obrok nakon vje\u017ebanja tako je va\u017ean dio puta do tjelesne gra\u0111e na kojoj ste toliko naporno radili da je postignete. Ako ga presko\u010dite, pro\u0107i \u0107ete cijelu no\u0107 i lako izdr\u017eati vi\u0161e od deset sati bez jela, \u0161to sigurno ne\u0107e koristiti va\u0161im mi\u0161i\u0107ima iscrpljenim vje\u017ebanjem. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/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=\"U\u010dinak hrane nakon treninga na rast mi\u0161i\u0107a\" class=\"wp-image-538275\" title=\"U\u010dinak hrane nakon treninga na rast mi\u0161i\u0107a\" 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. Obnavlja rezerve glikogena<\/h3>\n\n\n\n<p>Tijelo iskori\u0161tava pohranjene ugljikohidrate u obliku <strong>mi\u0161i\u0107nog glikogena<\/strong> kako bi obnovilo energiju tijekom vje\u017ebanja. Me\u0111utim, nakon treninga, posebno intenzivnog i zahtjevnog, te se zalihe potro\u0161e, stoga je vrijeme da ih <strong>nadopunite<\/strong>. Zato vam je potreban obrok nakon treninga s dovoljnom dozom ugljikohidrata. Oni \u0107e vam pomo\u0107i da obnovite zalihe glikogena i pripremite mi\u0161i\u0107e za sljede\u0107i trening, pogotovo kad namjeravate vje\u017ebati ujutro nakon bu\u0111enja. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/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=\"Sto_biste_trebali_ukljuciti_a_sto_izbjegavati_u_vecernjem_obroku_nakon_treninga\"><\/span>\u0160to biste trebali uklju\u010diti, a \u0161to izbjegavati u ve\u010dernjem obroku nakon treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavni je cilj obroka nakon treninga opskrbiti tijelo svim potrebnim <strong>makro-<\/strong> i <strong>mikronutrijentima<\/strong> u <strong>pravim koli\u010dinama<\/strong> i <strong>omjerima<\/strong> tako da se mo\u017ee oporaviti nakon vje\u017ebanja. Naravno, to se odnosi na prehranu nakon treninga u bilo koje doba dana, ali ona nave\u010der ima svoje specifi\u010dnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morate posebno razmi\u0161ljati o \u010dinjenici da je to obrok<strong> neposredno prije spavanja.<\/strong> A budu\u0107i da je san jednako va\u017ean za zdravlje i oporavak kao i prehrana, sigurno ga ne \u017eelite <strong>remetiti.<\/strong> To mo\u017ee biti uzrokovano, na primjer, probavom velikog i te\u0161kog obroka. Zato je va\u017eno da va\u0161 obrok nakon kasnog treninga bude <strong>lak\u0161i<\/strong>, a ako tijelo to zahtijeva, <strong>manji.<\/strong> Vidjet \u0107ete da veliki burger s pe\u010denim krumpirima prije kreveta nije najbolja ideja isto kao \u0161to, primjerice, obilan, za\u010dinjen azijski obrok nije najbolja ideja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U isto vrijeme, pobrinite se da va\u0161a porcija nakon vje\u017ebanja odgovara <strong>intenzitetu vje\u017ebanja.<\/strong> Postoji razlika izme\u0111u intenzivnog vje\u017ebanja od sat vremena, u kojem se postavljaju osobni rekordi jedan za drugim, i sata opu\u0161taju\u0107e joge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slo\u017eeni obrok nakon treninga, \u010dak i ve\u010dernji, trebao bi sadr\u017eavati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteine<\/strong><\/a><strong>, <\/strong><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>ugljikohidrate<\/strong><\/a><strong>, <\/strong><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>masti<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vlakna<\/strong><\/a>, kao i puno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamina<\/strong><\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>minerala<\/strong><\/a>. Prvo i najva\u017enije, <strong>nagla\u0161avamo unos dovoljne koli\u010dine proteina.<\/strong> Ostale hranjive tvari tako\u0111er je svakako va\u017eno uklju\u010diti, ali njihova je koli\u010dina fleksibilnija. To mo\u017ee vi\u0161e ovisiti o ukupnom dnevnom unosu tih tvari ili o tome koliko je u\u010dinkovit va\u0161 probavni sustav nave\u010der i no\u0107u. Pritom ne zaboravite <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)\">piti<\/a>&nbsp;kako biste nadoknadili teku\u0107inu izgubljenu znojenjem tijekom vje\u017ebanja.<\/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=\"\u0160to treba sadr\u017eavati obrok nakon treninga?\" class=\"wp-image-538291\" title=\"\u0160to treba sadr\u017eavati obrok nakon treninga?\" 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\">Proteini<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> igraju ulogu u popravku i obnovi mi\u0161i\u0107a o\u0161te\u0107enih vje\u017ebanjem. Tako\u0111er su materijal za rast i razvoj nove mi\u0161i\u0107ne mase.<\/li>\n\n\n\n<li><strong>Preporu\u010dena koli\u010dina:<\/strong> trenutne preporuke sugeriraju da biste trebali konzumirati <strong>20 \u2013 40 g proteina<\/strong> u svom obroku nakon treninga kako biste najbolje podr\u017eali sintezu mi\u0161i\u0107nih proteina (MPS). Me\u0111utim, va\u0161 ukupni dnevni unos proteina posebno je va\u017ean. Trebao bi biti u rasponu <strong>1,4 \u2013 2 g\/kg tjelesne te\u017eine<\/strong> za sporta\u0161e i aktivne ljude. To\u010dne vrijednosti ovise o intenzitetu va\u0161e fizi\u010dke aktivnosti i stilu \u017eivota. U slu\u010daju mr\u0161avljenja ili pove\u0107anja mi\u0161i\u0107nog rasta, odgovaraju\u0107a doza mo\u017ee biti \u010dak i vi\u0161a, do 2,4 g\/kg TT. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/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 poslije treninga<\/h4>\n\n\n\n<p>Nakon treninga treba posegnuti za kvalitetnim proteinima visoke biolo\u0161ke vrijednosti. Koji su to?<\/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>Nemasno meso, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">riba<\/a>, biljne zamjene za meso (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, robi, <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>), mlije\u010dni proizvodi, jaja, proteini u obliku dodataka \u2013 &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein sirutke<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> biljni proteini<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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\">Neprikladni izvori proteina nakon treninga<\/h4>\n\n\n\n<p>Osobito izbjegavajte proteinske namirnice s <strong>visokim udjelom masti.<\/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>masno meso, masni suhomesnati proizvodi<\/strong> (salame, kobasice), <strong>iznutrice<\/strong> ili, na primjer, <strong>pr\u017eeno 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=\"Koji su izvori proteina prikladni nakon ve\u010dernjeg treninga?\" class=\"wp-image-538307\" title=\"Koji su izvori proteina prikladni nakon ve\u010dernjeg treninga?\" 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\">Masti<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> u osnovi slu\u017ee kao <strong>izvor energije<\/strong> za tijelo.<\/li>\n\n\n\n<li><strong>Preporu\u010dena koli\u010dina:<\/strong> masti su va\u017ena komponenta slo\u017eenog obroka, ali <strong>ne biste trebali pretjerivati<\/strong> s njima u obroku nakon treninga. Probavljaju se <strong>sporije<\/strong> od bjelan\u010devina i ugljikohidrata i mogu <strong>usporiti upijanje.<\/strong> Me\u0111utim, nakon treninga \u017eelite nadoknaditi te hranjive tvari \u0161to je br\u017ee mogu\u0107e. Optimalna koli\u010dina masti u obroku nakon treninga stoga je u rasponu <strong>10 \u2013 20 g.<\/strong> Istovremeno, masti u prehrani trebaju \u010diniti 30 % ukupnog dnevnog energetskog unosa. To predstavlja 300 kcal, ili otprilike 67 g masti, za referentni unos od 2000 kcal.<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/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 nakon treninga<\/h4>\n\n\n\n<p>Posebno dodajte <strong>biljne izvore masti<\/strong> svojim obrocima koje sadr\u017ee zdrave mononezasi\u0107ene i polinezasi\u0107ene masne kiseline.<\/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>Oni uklju\u010duju, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biljna ulja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161aste plodove, sjemenke<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maslace od ora\u0161astih plodova<\/a>&nbsp;ili <strong>avokado. <\/strong><\/li>\n\n\n\n<li>Sva <strong>hrana \u017eivotinjskog porijekla<\/strong> (meso, mlije\u010dni proizvodi, jaja itd.) prirodno sadr\u017ei masti. Te masti tako\u0111er su u redu i imaju mjesto u va\u0161oj 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\">Neprikladni izvori masti nakon treninga<\/h4>\n\n\n\n<p>Nakon ve\u010dernjeg treninga idealno bi bilo izbjegavati hranu s prekomjernom koli\u010dinom masti. To uklju\u010duje sljede\u0107e.<\/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 i naresci, pr\u017eena hrana ili te\u017ea jela s umacima, deserti, slatki\u0161i i slastice<\/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=\"Koji su prikladni izvori masti nakon ve\u010dernjeg treninga?\" class=\"wp-image-538323\" title=\"Koji su prikladni izvori masti nakon ve\u010dernjeg treninga?\" 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\">Ugljikohidrati<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna funkcija:<\/strong> va\u017eni su za popunjavanje iscrpljenih zaliha glikogena i slu\u017ee kao izvor energije za tijelo. <sup><span style=\"color: #ff6600;\">[8]<\/span><\/sup><\/li>\n\n\n\n<li><strong>Preporu\u010dena koli\u010dina:<\/strong> preporuke za unos ugljikohidrata nakon treninga odnose se uglavnom na profesionalne sporta\u0161e, koji sustavno postupno obnavljaju zalihe ugljikohidrata, \u010dak i nekoliko sati nakon treninga. Me\u0111utim, ne postoji posebna preporuka za <strong>rekreativne sporta\u0161e.<\/strong> No, iz dostupnih izvora mo\u017ee se re\u0107i da bi unos od <strong>0,5 do 1,2 g\/kg tjelesne te\u017eine<\/strong> mogao biti optimalan. Konkretna koli\u010dina ovisi o intenzitetu vje\u017ebanja ili va\u0161im ciljevima. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/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 nakon treninga<\/h4>\n\n\n\n<p>Nakon ve\u010dernjeg treninga idealno je po\u010dastiti svoje tijelo <strong>slo\u017eenim ugljikohidratima<\/strong> koji se <strong>polako<\/strong> i <strong>postupno<\/strong> probavljaju i upijaju u krv. Kao rezultat toga, poma\u017eu vam da se du\u017ee osje\u0107ate sitima, a uz to <strong>ne uzrokuju skok razine \u0161e\u0107era u krvi<\/strong>. \u0160to mo\u017eete izabrati?<\/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>krumpir, batat, ri\u017ea, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">heljda<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tjestenina<\/a>, uklju\u010duju\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kus-kus<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/integralni-bulgur-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bulgur<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zobene pahuljice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161u<\/a>, kruh, <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><\/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 nakon treninga<\/h4>\n\n\n\n<p>Idealno bi bilo izbjegavati slatku hranu i hranu punu posebno <strong>jednostavnih \u0161e\u0107era.<\/strong> Ti su obroci i namirnice \u010desto siroma\u0161ni proteinima, ali se tako\u0111er brzo probavljaju i mogu pove\u0107ati razinu \u0161e\u0107era u krvi. Nave\u010der je, s druge strane, korisnije za va\u0161 probavni sustav da sporije obra\u0111uje hranu kako biste mogli odr\u017eati stabilnu glikemiju tijekom cijele no\u0107i.<\/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>Izostavite <strong>slatki\u0161e, deserte,<\/strong> slatka <strong>peciva,<\/strong> slatku hranu kao \u0161to su pala\u010dinke s Nutellom 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=\"Koji su prikladni izvori ugljikohidrata nakon ve\u010dernjeg treninga?\" class=\"wp-image-538339\" title=\"Koji su prikladni izvori ugljikohidrata nakon ve\u010dernjeg treninga?\" 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=\"Dijeta_za_mrsavljenje_nakon_vecernjeg_treninga\"><\/span>Dijeta za mr\u0161avljenje nakon ve\u010dernjeg treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 rekli, ne morate se brinuti da \u0107ete nave\u010der biti gladni \u010dak i ako poku\u0161avate smr\u0161avjeti. Naprotiv, tijelo \u0107e vam biti zahvalno za ve\u010dernji obrok nakon treninga. To vam mo\u017ee pomo\u0107i da se <strong>bolje oporavite<\/strong> i prikupite <strong>snagu za svoj sljede\u0107i osobni rekord tijekom<\/strong> <strong>vje\u017ebanja<\/strong>, ali tako\u0111er sprje\u010dava <strong>gubitak mi\u0161i\u0107a.<\/strong> Tijekom mr\u0161avljenja, kad ste u kalorijskom deficitu, tijelo je sklonije<strong> katabolizmu mi\u0161i\u0107nih proteina i<\/strong> <strong>gubitku mi\u0161i\u0107ne mase.<\/strong> Me\u0111utim, to je ne\u0161to \u0161to biste trebali probati izbje\u0107i pod svaku cijenu. Kvalitetan obrok nakon treninga bogat proteinima neprocjenjiv je u tom pothvatu. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tovi\u0161e, kad jedete nave\u010der, manja je vjerojatnost da \u0107ete sljede\u0107eg dana osjetiti napadaj gladi zbog kojeg \u0107ete po\u017eeljeti o\u010distiti hladnjak. Ukratko, puni ve\u010dernji obrok pomo\u0107i \u0107e u ve\u0107oj <strong>sitosti<\/strong> i <strong>kontroli gladi.<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako \u017eelite u\u017eivati \u200b\u200bu blagodatima obroka nakon treninga i pritom gubiti kilograme, o\u010dito morate <strong>odr\u017eavati<\/strong> <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)\"><strong>kalorijski deficit<\/strong><\/a>. Dakle, koli\u010dina kalorija za ve\u010deru mora stati u va\u0161 ukupni dnevni energetski unos, koji morate odr\u017eavati za mr\u0161avljenje. U tom slu\u010daju ne\u0107ete imati ni\u0161ta protiv u\u017eivanja u izda\u0161noj porciji ugljikohidrata nakon \u010darobnih \u0161est sati nave\u010der, kad su mnogi ljudi ve\u0107 izbacili ugljikohidrate. Naprotiv, va\u0161e \u0107e tijelo biti odu\u0161evljeno \u0161to ima priliku obnoviti zalihe glikogena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima detaljniji opis \u0161to u\u010diniti kako biste uspje\u0161no smr\u0161avjeli, pro\u010ditajte 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 \u0107ete se \u0161to je zaista va\u017eno.<\/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_8248-1124x749-1.png\" alt=\"\u0160to jesti nakon ve\u010dernjeg treninga za mr\u0161avljenje?\" class=\"wp-image-538355\" title=\"\u0160to jesti nakon ve\u010dernjeg treninga za mr\u0161avljenje?\" 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=\"Obrok_nakon_vecernjeg_treninga_za_povecanje_misicne_mase\"><\/span>Obrok nakon ve\u010dernjeg treninga za pove\u0107anje mi\u0161i\u0107ne mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite izgraditi mi\u0161i\u0107e, trebali biste dati sve od sebe da pospje\u0161ite <strong>proteosintezu,<\/strong> ili <strong>proizvodnju mi\u0161i\u0107nog proteina,<\/strong> \u0161to je vi\u0161e mogu\u0107e. Suprotno tome, tako\u0111er je va\u017eno izbjegavati <strong>sagorijevanje mi\u0161i\u0107a,<\/strong> tj. <strong>katabolizam.<\/strong> Naravno, da bi se formirala nova mi\u0161i\u0107na masa, tijelo treba biti u <strong>kalorijskom vi\u0161ku<\/strong>, odnosno uzimati vi\u0161e energije nego \u0161to je tro\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obrok nakon treninga u\u010dinkovito \u0107e nadoknaditi i energiju i proteine \u200b\u200bkoji su vam potrebni. Me\u0111utim, aktualni znanstveni izvori govore nam da nije toliko va\u017eno uga\u0111ati anaboli\u010dkom prozoru i ubaciti ne\u0161to proteina odmah nakon treninga. Prvo i najva\u017enije, bitno je <strong>unijeti dovoljno proteina tijekom dana.<\/strong> \u0160to se ti\u010de obroka nakon treninga, idealno ga je uzeti <strong>3 \u2013 4 sata<\/strong> nakon <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>obroka prije treninga<\/strong><\/a><strong>. <\/strong>To otprilike odgovara preporuci koju smo danas spomenuli da obrok nakon treninga treba pojesti unutar <strong>2 sata od vje\u017ebanja. <\/strong><sup><mark class=\"has-inline-color has-orange-color\">[1,5]<\/mark><\/sup><\/p>\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 tome kako u\u010dinkovito izgraditi mi\u0161i\u0107e, nemojte propustiti na\u0161 \u010dlanak <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 kako biste napokon dobili mi\u0161i\u0107e?<\/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=\"\u0160to jesti nakon ve\u010dernjeg treninga kad dobivate mi\u0161i\u0107e?\" class=\"wp-image-538371\" title=\"\u0160to jesti nakon ve\u010dernjeg treninga kad dobivate mi\u0161i\u0107e?\" 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_planirati_vrijeme_vecernjeg_obroka_nakon_treninga\"><\/span>Kako planirati vrijeme ve\u010dernjeg obroka nakon treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vrijeme va\u0161eg obroka nakon ve\u010dernjeg treninga idealno bi trebalo biti vo\u0111eno dvama \u010dimbenicima \u2013 <strong>samim treningom<\/strong> i <strong>spavanjem.<\/strong> Uostalom, trebate unijeti ne\u0161to hrane u sebe kako biste <strong>nahranili svoje tijelo nakon napornog<\/strong> <strong>treninga.<\/strong> S druge strane, me\u0111utim, vrijeme ve\u010dere tako\u0111er treba biti vo\u0111eno time koje je doba ve\u010deri. Zapravo, jedenje neposredno prije spavanja mo\u017ee utjecati na <strong>kvalitetu va\u0161eg sna.<\/strong> Kako se izvu\u0107i iz toga?<\/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>Neka obrok nakon vje\u017ebanja po mogu\u0107nosti bude <strong>unutar otprilike dva sata nakon treninga.<\/strong><\/li>\n\n\n\n<li>Mo\u017eete jesti <strong>na putu ku\u0107i iz teretane<\/strong> ili u <strong>miru kad do\u0111ete ku\u0107i. <\/strong><\/li>\n\n\n\n<li>Koliko brzo trebate pojesti obrok, ovisi o tome <strong>kad idete spavati. <\/strong><\/li>\n\n\n\n<li>Preporuke upu\u0107uju na to da bi bilo idealno pojesti posljednji obrok <strong>dva sata prije spavanja.<\/strong> Me\u0111utim, to tako\u0111er ovisi o tome kako podnosite hranu u to vrijeme. Stoga bi moglo biti sasvim u redu pojesti ne\u0161to lak\u0161i me\u0111uobrok \u010dak i <strong>sat prije odlaska u krevet. <\/strong><\/li>\n\n\n\n<li>Ako imate luksuz vremena, priu\u0161tite si cijelu ve\u010deru najkasnije dva sata prije odlaska na spavanje.<\/li>\n\n\n\n<li>Ako ste u stisci s vremenom, jedite odmah nakon treninga ili uzmite manji obrok bogat proteinima sat vremena prije spavanja.<\/li>\n\n\n\n<li>U svakom slu\u010daju, imajte na umu da je va\u017eno jesti nakon treninga i ne oti\u0107i u krevet s kruljenjem u \u017eelucu.<\/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=\"Savjeti_za_obroke_nakon_vecernjeg_treninga\"><\/span>Savjeti za obroke nakon ve\u010dernjeg treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priprema obroka nakon treninga ne mora biti raketna znanost. Mo\u017eete u\u017eivati i u <strong>jednostavnim<\/strong> i <strong>slo\u017eenijim jelima,<\/strong> a na vama je ho\u0107ete li u\u017eivati \u200b\u200bu <strong>slatkim<\/strong> ili <strong>slasnim poslasticama.<\/strong> Me\u0111utim, uvijek pazite da va\u0161 obrok bude prilago\u0111en va\u0161em ukupnom dnevnom energetskom unosu i da sadr\u017ei sve va\u017ene hranjive tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste u stisci s vremenom nakon ve\u010dernjeg vje\u017ebanja, mo\u017ee vam pomo\u0107i <strong>ranija<\/strong> priprema obroka nakon vje\u017ebanja na primjer, kao dio va\u0161e <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pripreme obroka<\/strong><\/a>&nbsp;za sljede\u0107ih nekoliko dana. Tako\u0111er mo\u017ee pomo\u0107i da se opskrbite <strong>jednostavnim grickalicama<\/strong> za \u010diju pripremu nije potrebno puno vremena, a ipak u\u010dinkovito slu\u017ee svojoj svrsi.<\/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=\"otvoreni-sendvic\">1. Otvoreni sendvi\u010d<\/h3>\n\n\n\n<p>Kruh, po mogu\u0107nosti <strong>integralni<\/strong>, izvrstan je izvor <strong>slo\u017eenih ugljikohidrata<\/strong> i <strong>vlakana.<\/strong> Mo\u017eete odabrati kruh od integralnog bra\u0161na, peciva, baguette ili \u010dak tost kako biste napravili ukusan 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\">Nadahnite se:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ra\u017eeni kruh s <strong>namazom od svje\u017eeg sira<\/strong>, kri\u0161kama <strong>\u0161unke<\/strong> i <strong>tvrdog sira<\/strong> s 30 % masti, dio raj\u010dice ili drugog povr\u0107a<\/li>\n\n\n\n<li>integralni tost s <strong>maslacem<\/strong>, kri\u0161kama <strong>dimljenog<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tofua<\/strong><\/a> i komadi\u0107ima <strong>tvrdo kuhanog jaja<\/strong>, crvenom paprikom ili drugim povr\u0107em<\/li>\n\n\n\n<li>baguette s <strong>ricottom<\/strong> i kri\u0161kama <strong>dimljenog lososa<\/strong>, rotkvicama ili komadom drugog povr\u0107a<\/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-s-namazom\">2. Kruh s namazom<\/h3>\n\n\n\n<p>Umorni ste od stalnog jedenja sendvi\u010da sa \u0161unkom i sirom? Onda su ukusni namazi savr\u0161eni za vas. Nema ograni\u010denja za va\u0161u ma\u0161tu, budu\u0107i da mo\u017eete upotrijebiti <strong>povr\u0107e,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mahunarke<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>ribu, jaja<\/strong> ili <strong>tofu<\/strong> u njima. Kad uvrstite namaze u svoju prehranu, sendvi\u010di za ve\u010deru vi\u0161e ne moraju biti dosadni.<\/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\">Nadahnite se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-namaz-od-tofua-sa-susenim-rajcicama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Veganski namaz od tofua i su\u0161enih raj\u010dica<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-slanutka-i-graha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Namaz od slanutka i mahunarki&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-tune-s-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Namaz od tune s jajetom&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-umak-od-cikle-sa-svjezim-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Namaz od cikle i svje\u017eeg sira<\/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=\"Koji namaz jesti nakon treninga?\" class=\"wp-image-538387\" title=\"Koji namaz jesti nakon treninga?\" 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=\"jaja\">3. Jaja na vi\u0161e na\u010dina<\/h3>\n\n\n\n<p>Jaja se lako mogu nazvati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/supernamirnice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>supernamirnicom<\/strong><\/a><strong>.<\/strong>&nbsp;Bogata su <strong>proteinima, zdravim mastima, vitaminima, mineralima<\/strong> i brojnim drugim<strong> bioaktivnim tvarima.<\/strong> Stoga je svakako dobro redovito ih uvr\u0161tavati u svoju prehranu. Ne morate se dr\u017eati samo tvrdo kuhanih jaja. Jedan dan mo\u017eete pojesti <strong>omlet<\/strong>, drugi dan <strong>kajganu<\/strong>. Me\u0111utim, mo\u017eete pripremiti i manje tradicionalno <strong>jaje u \u010da\u0161i<\/strong> ili <strong>jaja Benedict.<\/strong> Ako volite eksperimentirati, mo\u017eete ih iskoristiti za pripremu gore spomenutih namaza, muffina, quichea ili drugih zanimljivih jela.<\/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\">Nadahnite se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-varivo-od-povrca-i-jaja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Varivo od povr\u0107a s jajima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kajgana-sa-spinatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kajgana sa \u0161pinatom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-omlet-sa-spinatom-punjen-gljivama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omlet sa \u0161pinatom punjen \u0161ampinjonima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tri-recepta-s-jajima-za-dorucak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Jaja za doru\u010dak na tri razli\u010dita na\u010dina<\/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=\"slozeni-obrok-s-mesom\">4. Slo\u017eeni obrok s mesom<\/h3>\n\n\n\n<p>Meso je odli\u010dan izvor proteina. Birajte varijante s manje masti kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>piletina<\/strong><\/a><strong>,<\/strong>&nbsp;puretina, ze\u010devina ili <strong>nemasna govedina.<\/strong> Mo\u017eete dodati razne priloge kao \u0161to su <strong>krumpiri<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ri\u017ea<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kvinoja<\/strong><\/a> ili va\u0161 omiljeni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kus-kus<\/strong><\/a><strong>.<\/strong> Slobodno obogatite meso ukusnom marinadom ili laganim umakom.<\/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\">Nadahnite se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kus-kus-s-piletinom-i-pestom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Piletina s pestom i kus-kusom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-teriyaki-piletina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Piletina teriyaki<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pileca-prsa-punjena-spinatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pile\u0107i d\u017eepi\u0107 s nadjevom od \u0161pinata<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-azijska-piletina-s-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Piletina na azijski na\u010din s kvinojom<\/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=\"Slo\u017eeni obrok s mesom nakon treninga\" class=\"wp-image-538403\" title=\"Slo\u017eeni obrok s mesom nakon treninga\" 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=\"slozeni-obrok-s-ribom\">5. Slo\u017eeni obrok s ribom<\/h3>\n\n\n\n<p>Riba je izvrstan izvor proteina, koji \u010desto nedostaje u prehrani mnogih. Ako se po\u010dastite <strong>plodovima mora<\/strong>, tako\u0111er \u0107ete dobiti <strong>zdrave masti<\/strong> uklju\u010duju\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>omega-3 masne kiseline<\/strong><\/a><strong>. <\/strong>Bakalar ili odrezak tune s krumpirom tako\u0111er je odli\u010dna<span style=\"font-size: 1rem\"><strong> dijetalna hrana,<\/strong> koju ne\u0107ete cijeniti samo kod mr\u0161avljenja. Riba bi po mogu\u0107nosti trebala biti na jelovniku <strong>dvaput tjedno.<\/strong> Kad nemate vremena za dugo kuhanje, samo uzmite paket smrznutog povr\u0107a, dodajte tunjevinu iz konzerve, preljev od jogurta, komad kruha i uravnote\u017een obrok je spreman.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nadahnite se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-peceni-losos-s-marinadom-od-meda-i-senfa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pe\u010deni losos s marinadom od meda i senfa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-riba-i-pomfrit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Riba i krumpiri\u0107i<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-losos-s-koricom-od-pistacija-i-salatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Losos s korom od pistacija i salatom<\/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=\"slozeni-obrok-sa-zamjenom-za-meso\">6. Slo\u017eeni obrok s biljnom alternativom mesu<\/h3>\n\n\n\n<p>Ako povremeno volite zamijeniti meso <strong>biljnom alternativom<\/strong> ili ste <strong>vegan<\/strong>, sigurno se ne morate oslanjati samo na obi\u010dan tofu. Tako\u0111er mo\u017eete uklju\u010diti <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>, <strong>sejtan, sojine kocke<\/strong> ili <strong>robi<\/strong> u svoju prehranu. Sve to mo\u017eete jednostavno pripremiti s <strong>prilogom<\/strong>, ali je tako\u0111er ukusno s raznim umacima za tjesteninu ili kao brzi nadjev za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/wrap-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smotuljak<\/a>&nbsp;ili tortilju.<\/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\">Nadahnite se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-spageti-s-tempehom-i-umakom-od-rajcice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0160pageti s tempehom i umakom od raj\u010dice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-rezanci-sa-seitanom-brokulom-i-azijskim-umakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sejtan s brokulom u azijskom umaku<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tortilla-wrap-s-tofuom-i-umakom-od-meda-i-senfa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Smotuljak od tortilje s tofuom i umakom od meda i senfa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-soba-rezanci-s-tofuom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rezanci soba s tofuom i povr\u0107em<\/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=\"Slo\u017eeni obrok s tofuom nakon treninga\" class=\"wp-image-538419\" title=\"Slo\u017eeni obrok s tofuom nakon treninga\" 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=\"kasa\">7. Ka\u0161a<\/h3>\n\n\n\n<p>Ka\u0161e svih vrsta svakako ne pripadaju samo jelovniku za doru\u010dak. Tako\u0111er mo\u017eete u\u017eivati \u200b\u200bu slatkoj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/instant-zobena-kasa-instant-oats-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zobenoj ka\u0161i<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/riza-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ri\u017einoj<\/a> ka\u0161i ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/instant-kasa-od-heljde-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">heljdinoj ka\u0161i<\/a>&nbsp;za ve\u010deru. Uostalom, <strong>zobena ka\u0161a<\/strong> ili <strong>instant ka\u0161a,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteini<\/a>,&nbsp;<strong>vo\u0107e<\/strong>,<strong>&nbsp;ora\u0161asti plodovi<\/strong> ili <strong>sjemenke<\/strong> predstavljaju slo\u017een obrok prepun korisnih hranjivih tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako vam slatka ve\u010dera ne odgovara, slana ka\u0161a tako\u0111er je opcija. Jeste li je probali? Jednostavno umije\u0161ajte <strong>naribani sir, mozzarellu ili svje\u017ei sir<\/strong> u skuhanu ka\u0161u. Jednako je zgodno dodati <strong>jaje sa \u017eumanjkom okrenutim gore, tvrdo kuhano jaje<\/strong> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tunu u konzervi<\/a>. Izbor sastojaka je na vama. Na kraju samo za\u010dinite jelo <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zacini-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">za\u010dinima<\/a>&nbsp;po \u017eelji, dodajte <strong>povr\u0107e<\/strong> i gotovi ste.<\/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\">Nadahnite se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slana-zobena-kasa-s-posiranim-jajem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Slana zobena ka\u0161a s izgubljenim jajetom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-gingerbread-zobena-kasa-bez-kuhanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zobena ka\u0161a s medenjacima bez kuhanja<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kasa-od-kvinoje-s-jabukama-makom-i-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ka\u0161a od kvinoje s jabukom, makom i cimetom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brza-kasa-bogata-proteinima-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Brza ka\u0161a nakon treninga s dobrom porcijom proteina<\/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 nakon treninga\" class=\"wp-image-538435\" title=\"Ka\u0161a nakon treninga\" 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=\"slatkisi\">8. Slatka ve\u010dera<\/h3>\n\n\n\n<p>Ljubitelji slatkog mogu si bez problema priu\u0161titi slatku ve\u010deru i nakon ve\u010dernjeg treninga. \u017dudite li i vi za ukusnim <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\u010dinkama<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ameri\u010dkim pala\u010dinkama<\/a>&nbsp;ili <strong>okruglicama?<\/strong> \u010cak i takav slatki obrok mo\u017ee biti slo\u017een i nutritivno uravnote\u017een. Mo\u017eete ga tako\u0111er pobolj\u0161ati, na primjer, integralnim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brasno\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bra\u0161nom<\/a> i dodati vo\u0107e ili <strong>ora\u0161aste plodove.<\/strong> Ako dodate <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademovo-brasno-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bademe<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kokosovo-brasno-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kokosovo<\/a> bra\u0161no, primjerice, prikladan je za bezglutensku prehranu. Ne zaboravite izvor proteina u obliku <strong>svje\u017eeg sira, gr\u010dkog jogurta ili skyra.<\/strong> <strong>Proteini u prahu<\/strong> izvrstan su dodatak tijestu. Me\u0111utim, kako biste izbjegli \u0161e\u0107ernu bombu, smanjite unos \u0161e\u0107era na minimum ili ga zamijenite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zasladivaci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zasla\u0111iva\u010dima<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nadahnite se na\u0161im receptima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zapecene-palacinke-s-kremom-od-svjezeg-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pe\u010dene pala\u010dinke sa svje\u017eim sirom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/palacinke-od-banane-od-samo-dva-sastojka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pala\u010dinke od tri sastojka s bananom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-beskvasne-pogacice-s-makom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beskvasni keksi s makom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-pira-s-vocem-i-kikiriki-maslacem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pala\u010dinke od pira s vo\u0107em i maslacem od kikirikija<\/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=\"Slatka ve\u010dera nakon treninga\" class=\"wp-image-538451\" title=\"Slatka ve\u010dera nakon treninga\" 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=\"svjezi-sir-i-jogurt\">9. Svje\u017ei sir ili jogurt<\/h3>\n\n\n\n<p>Trebate ne\u0161to <strong>brzo<\/strong> i <strong>jednostavno za jelo?<\/strong> Onda <strong>svje\u017ei sir, skyr <\/strong> ili <strong>bijeli jogurt<\/strong> mogu spasiti dan. U idealnom slu\u010daju odaberite <strong>gr\u010dki<\/strong>, koji ima ve\u0107i sadr\u017eaj proteina. Kad nadopunite te mlije\u010dne proizvode izvorom slo\u017eenih ugljikohidrata (\u017eitarice, prepe\u010denac itd.) i povr\u0107em ili vo\u0107em, spremni ste. Savr\u0161eni su za lagani obrok bogat proteinima koji vam ne\u0107e opteretiti \u017eeludac prije spavanja.<\/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=\"proteinske-grickalice\">10. Zdrave grickalice za nave\u010der<\/h3>\n\n\n\n<p>Stigla je kriza gladi i nemate vremena pripremiti ni najbr\u017ei obrok? \u010cak ni tad nije sve izgubljeno. Uvijek mo\u017eete posegnuti za gotovim grickalicama koje \u0107ete spremiti u smo\u010dnicu za svaki slu\u010daj. To nije opcija koju je idealno birati svaki dan, ali bit \u0107e dovoljna kao spas. U tim slu\u010dajevima mo\u017eete posegnuti za sljede\u0107im grickalicama.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinska plo\u010dica<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-kolacici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski kola\u010di\u0107<\/a>, <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)\">proteinska zobena plo\u010dica<\/a> ili, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suho-meso\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">su\u0161eno 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 zalogaji prikladni nakon ve\u010dernjeg treninga\" class=\"wp-image-538467\" title=\"Zdravi zalogaji prikladni nakon ve\u010dernjeg treninga\" 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=\"Koje_namirnice_nisu_prikladne_nakon_vecernjeg_treninga\"><\/span>Koje namirnice nisu prikladne nakon ve\u010dernjeg treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon ve\u010dernjeg treninga naro\u010dito biste trebali izbjegavati <strong>nutritivno neuravnote\u017eene obroke<\/strong>, koji su obi\u010dno bogati <strong>\u0161e\u0107erom<\/strong> i <strong>masno\u0107ama.<\/strong> Naprotiv, \u010desto su <strong> siroma\u0161ni proteinima.<\/strong> Koji su primjeri toga?<\/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>slastice, kola\u010di<\/li>\n\n\n\n<li>klasi\u010dni recepti za slatka jela poput ameri\u010dkih ili obi\u010dnih pala\u010dinki s marmeladom ili Nutellom, koja su puna \u0161e\u0107era, a \u010desto im nedostaje proteina<\/li>\n\n\n\n<li>jela prepuna umaka<\/li>\n\n\n\n<li>masno meso<\/li>\n\n\n\n<li>pr\u017eena jela<\/li>\n\n\n\n<li>pizza<\/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=\"Koji_su_dodaci_prehrani_prikladni_nakon_vecernjeg_treninga\"><\/span>Koji su dodaci prehrani prikladni nakon ve\u010dernjeg treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein sirutke<\/strong><\/a> izvor je visokokvalitetnih proteina koji se dobro upijaju.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Biljni proteini<\/strong><\/a> odli\u010dan su izvor proteina za vegane i one koji preferiraju biljnu prehranu.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>No\u0107ni proteini<\/strong><\/a> tako\u0111er sadr\u017ee kazein, koji se sporije probavlja i postupno otpu\u0161ta aminokiseline u tijelo. To opskrbljuje mi\u0161i\u0107e gra\u0111evinskim materijalom za gotovo cijelo razdoblje spavanja.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a><strong> ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>EAA<\/strong><\/a> sadr\u017ee slobodne aminokiseline koje mi\u0161i\u0107i mogu odmah iskoristiti.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaineri\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gainer<\/strong><\/a> tako\u0111er sadr\u017ei ugljikohidrate i druge hranjive tvari, zbog \u010dega je dodatak sa sveobuhvatnim nutritivnim profilom. Bilo bi dobro odabrati slo\u017eene proizvode kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FueGain<\/a>, koji nisu samo izvor energije, nego su uravnote\u017eena sveobuhvatna mje\u0161avina.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreatin<\/strong><\/a> mo\u017ee pomo\u0107i u oporavku te pobolj\u0161anju snage i brzine.<\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to pro\u010ditate ovaj \u010dlanak, znat \u0107ete da se za sljede\u0107i trening mo\u017eete nagraditi ukusnom i hranjivom ve\u010derom. Uostalom, hrana nakon treninga va\u017ean je dio napretka, kako u <strong>mr\u0161avljenju<\/strong>, tako i u <strong>izgradnji mi\u0161i\u0107a.<\/strong> Va\u017ena je za <strong>oporavak mi\u0161i\u0107a<\/strong> o\u0161te\u0107enih vje\u017ebanjem i njihovu cjelokupnu obnovu, a tako\u0111er ima va\u017enu ulogu u rastu mi\u0161i\u0107ne mase. Naravno, kako bi ispunila te uloge, va\u0161oj prehrani ne bi smjelo nedostajati dovoljno <strong>proteina.<\/strong> Zatim dodajte <strong>slo\u017eene ugljikohidrate, vlakna,<\/strong> ne\u0161to zdravih masti i prilagodite porciju vremenu odlaska na spavanje. Dobar tek!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo ili vam je ovaj \u010dlanak bio koristan? Bilo bi nam drago da ga podijelite sa svojim prijateljima i kolegama.<\/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\/fitness-hrana\" 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.hr\/za-rast-misica\" 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>Jeste li se ikad na\u0161li pred dilemom jesti nakon ve\u010dernjeg treninga ili oti\u0107i u krevet praznog \u017eeluca i jesti ujutro? U dana\u0161njem \u010dlanku uputit \u0107emo vas kako pravilno pripremiti obrok nakon treninga prije spavanja i koju hranu izbjegavati.<\/p>\n","protected":false},"author":156,"featured_media":538209,"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":[6368,7184,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-671758","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-rast-misicne-mase-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>Hrana nakon ve\u010dernjeg treninga: \u0161to (ne) smijete jesti prije spavanja? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to jesti nakon ve\u010dernjeg treninga? 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