{"id":2013,"date":"2018-03-12T15:47:06","date_gmt":"2018-03-12T14:47:06","guid":{"rendered":"http:\/\/wp.intersport.si\/blogme\/?p=2013"},"modified":"2019-02-26T15:38:23","modified_gmt":"2019-02-26T14:38:23","slug":"pronadjite-idealnu-ishranu-za-trkace","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2018\/03\/pronadjite-idealnu-ishranu-za-trkace\/","title":{"rendered":"Priprema obroka za trka\u010de: 3 koraka do uspjeha"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c\">\n.flex_column.av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c av_one_full  avia-builder-el-0  el_before_av_textblock  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010cak i ako pratite najbolji plan treninga, to ne\u0107e biti efektivno ako pravilno ne nahranite svoje tijelo. Saznajte koja je to ishrana i stvorite temelje za postizanje najboljih performansi.<\/p>\n<p>Sre\u0107om, pronala\u017eenje idealne ishrane za trka\u010de ne mora biti komplikovano. Sve \u0161to je potrebno jeste razumijevanje nekih osnovnih principa, koje se mogu prilagoditi va\u0161im li\u010dnim potrebama. Pratite ove korake kako biste lak\u0161e pripremili obroke.<\/p>\n<\/div><\/section><\/div><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Korak 1. Usredsredite se na pune obroke<\/h2>\n<p>Obrok zna\u010di hrana koja ne sadr\u017ei dodatni \u0161e\u0107er, so i \/ ili konzervanse. Mislite o povr\u0107u, vo\u0107u, cijelim zrnama, orasima i nemasnim mesima. Najbolji obroci za trka\u010de su \u00a0bogati nutritivnim svojstvima kao \u0161to su jaja, banane, borovnice, orasi, losos, avokado, spana\u0107, ovas i sli\u010dno. Takva hrana bi trebalo da bude temelj svih va\u0161ih obroka i grickalica.<\/p>\n<h2><\/h2>\n<h2><\/h2>\n<h2>Korak 2. Izbalansirajte svoje obroke<\/h2>\n<p>Za va\u0161e tijelo i optimalne performanse potrebna je prava kombinacija ugljenih hidrata, proteina i zdravih masti. Ugljeni hidrati obezbje\u0111uju energiju, proteini poma\u017eu u izgradnji i oporavku mi\u0161i\u0107a, dok zdrave masti poma\u017eu va\u0161em tijelu da bolje funkcioni\u0161e (poma\u017ee u apsorpciji vitamina, na primjer). \u0160ta vam i koliko treba? Ovo se razlikuje u zavisnosti od intenziteta va\u0161eg treninga. Detaljnije, \u0161to je intenzivniji trening, to je ve\u0107i unos va\u0161ih ugljenih hidrata. To se naro\u010dito odnosi na maratonce, na primjer. Pove\u0107ajte unos proteina tokom cijelog dana kako biste ostali siti.<\/p>\n<h2>Korak 3. Glavni plan<\/h2>\n<p>Jednom kada razumijete ove osnove, mo\u017eete stvoriti obroke u kojima \u0107ete u\u017eivati. Po\u010dnite sa snabdijevanjem svog fri\u017eidera i krenite sa eksperimentisanjem. Planiranjem obroka unaprijed mo\u017eete izbje\u0107i dodatna prejedanja i padanja u isku\u0161enja. Me\u0111utim, priprema za obrok ne mora biti elaborirana. Neke odli\u010dne brzo gore\u0107e namirnice uklju\u010duju smutije, mafine od cijelog zrna (koje mo\u017eete \u010duvati u zamrziva\u010du i koristiti po potrebi), ili jogurt sa niskim sadr\u017eajem masti i vo\u0107em. Pripremite ne\u0161to neobi\u010dno kao \u0161to je sme\u0111i pirina\u010d ili kinoa. \u010cuvajte ih u fri\u017eideru kao dodatak salatama ili ga jedete uz, na primjer, pe\u010deno pile za ru\u010dak ili ve\u010deru, nekoliko dana.<\/p>\n<p>Nutritivno bogati obroci \u0107e vam osigurati da va\u0161e tijelo uvijek ima energije, koja joj je potrebna. Naravno, ne zaboravite na unos te\u010dnosti. I kona\u010dno, slu\u0161ajte znakove svog tijela i budite fleksibilni. Ako se dobro osje\u0107ate u potpunosti, na pravom ste putu. Ako vam ne\u0161to ne prija, nastavite da kalibri\u0161ete sve dok ne prona\u0111ete ono \u0161to je najbolje za vas i va\u0161e tijelo.<\/p>\n<\/div><\/section><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-8d334e4473460d9bbfec721a5c1074d5\">\n.avia-image-container.av-av_image-8d334e4473460d9bbfec721a5c1074d5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-8d334e4473460d9bbfec721a5c1074d5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-8d334e4473460d9bbfec721a5c1074d5 av-styling- avia-align-center  avia-builder-el-3  el_after_av_textblock  el_before_av_image '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2014 avia-img-lazy-loading-not-2014 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/03\/hrana.jpg\" alt='' title='idealna prehrana za trka\u010de'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/03\/hrana.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/03\/hrana-300x200.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/03\/hrana-768x512.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/03\/hrana-705x470.jpg 705w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/03\/hrana-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-35ce65797cf265ea5ba7b87f0591aaee\">\n.avia-image-container.av-av_image-35ce65797cf265ea5ba7b87f0591aaee img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-35ce65797cf265ea5ba7b87f0591aaee .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-35ce65797cf265ea5ba7b87f0591aaee av-styling- avia-align-center  avia-builder-el-4  el_after_av_image  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/03\/hrana.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":2014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":1,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svako i svugdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":96,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[60],"class_list":["post-2013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-trkace"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Idealna ishrana za trka\u010de! Tri brza obroka za optimalan trening<\/title>\n<meta name=\"description\" content=\"Saznajte osnove idealne ishrane kako bi postigli optimalne performanse tokom treninga. 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