{"id":5659,"date":"2023-05-24T14:03:50","date_gmt":"2023-05-24T13:03:50","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=5659"},"modified":"2023-06-06T09:15:02","modified_gmt":"2023-06-06T08:15:02","slug":"veganska-ishrana-prije-i-posle-treninga","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2023\/05\/veganska-ishrana-prije-i-posle-treninga\/","title":{"rendered":"Veganska ishrana prije i posle treninga"},"content":{"rendered":"<div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lia9r90w-8c3e23fa70473fc97bc833e7fc112865 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>I veganska ishrana mo\u017ee biti prikladna za sportiste, ali kao i svaka druga ishrana, mora biti raznovrsna i hranljiva. Ako je pritom organska, lokalno proizvedena i sezonska, to je jo\u0161 bolje. Naravno, to nije uvijek mogu\u0107e, ali vrijedi te\u017eiti ka tome. Na kraju krajeva, mi smo ono \u0161to unosimo u svoje tijelo. Hajde da vidimo \u0161ta je dobro jesti prije i poslije treninga.<\/p>\n<p>Prije vje\u017ebanja, fokus treba biti na unosu ugljienihidrata. Oni se nalaze u ve\u0107oj koli\u010dini u vo\u0107u, povr\u0107u, mahunarkama, a najvi\u0161e u \u017eitaricama. Nekoliko sati, na primjer tri sata prije vje\u017ebanja, kada je vrijeme za jedan od glavnih obroka u toku dana, trebamo konzumirati \u017eitarice, povr\u0107e, mahunarke i vo\u0107e. Sve to \u0107e u na\u0161e tijelo unijeti razli\u010dite, me\u0111usobno dopunjuju\u0107e ugljenehidrate, proteine, masti, vitamine i minerale. Dakle, veganska ishrana i sport idu zajedno!<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-49840d08a411e1a184ad4c2a95def93b\">\n.avia-image-container.av-av_image-49840d08a411e1a184ad4c2a95def93b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-49840d08a411e1a184ad4c2a95def93b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-49840d08a411e1a184ad4c2a95def93b av-styling- avia-align-center  avia-builder-el-3  avia-builder-el-no-sibling '   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-5660 avia-img-lazy-loading-not-5660 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/zitarice.jpg\" alt='' title='zitarice'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/zitarice.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/zitarice-300x210.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/zitarice-768x538.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/zitarice-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-4  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lia9uh86-e32a58acc8e1a719e5ffa1c1ed5d845f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Me\u0111u \u017eitaricama, tako\u0111e je korisno odabrati pseudo\u017eitarice. Od njih mo\u017eemo napraviti razne ka\u0161e. Na primjer, proso je veoma dobar prijatelj \u017eelucu, jer deluje vrlo bazno u tijelu. Tako\u0111e je bogat proteinima, antioksidansima i drugim korisnim hranljivim materijama.<\/p>\n<p>On nam pru\u017ea vi\u0161e esencijalnih aminokiselina u pore\u0111enju sa ve\u0107inom drugih \u017eitarica, a ovi spojevi su gra\u0111evni blokovi proteina. Pored toga, tako\u0111e ima visok sadr\u017eaj kalcijuma. Heljda i kvinoja tako\u0111e su veoma hranljive, sadr\u017ee puno proteina, vlakana, antioksidansa, vitamina i minerala.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-6  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prije napornijeg treninga, korisno je razmisliti o odre\u0111enim vitaminima koji mogu pove\u0107ati izdr\u017eljivost, smanjiti umor i pomo\u0107i u regeneraciji mi\u0161i\u0107a.<\/p>\n<h5>Koji su vitamini va\u017eni?<\/h5>\n<ul>\n<li>Vitamini B grupe, posebno B6, B12 i folna kiselina, su va\u017eni za proizvodnju energije u tijelu. Tako\u0111e poma\u017eu u stvaranju crvenih krvnih zrnaca i pove\u0107avaju izdr\u017eljivost. Mogu se prona\u0107i u \u017eitaricama, mahunarkama, ora\u0161astim plodovima, sjemenkama, tamnozelenom lisnatom povr\u0107u i vo\u0107u (avokado, banane, citrusi, maline i jagode). U veganskoj ishrani, vitamin B12 se mora dodavati putem suplemenata.<\/li>\n<li>Vitamin C je antioksidans koji poma\u017ee u obnovi mi\u0161i\u0107a, ja\u010da imunolo\u0161ki sistem i smanjuje upale. Tako\u0111e poma\u017ee u apsorpciji gvo\u017e\u0111a, va\u017enog minerala za izdr\u017eljivost i energiju. Mo\u017ee se na\u0107i u citrusnom vo\u0107u, jagodama, paprici, brokoliju, paradajzu i tamnozelenom lisnatom povr\u0107u.<\/li>\n<li>Vitamin D igra va\u017enu ulogu u zdravlju kostiju i mi\u0161i\u0107a, i mo\u017ee pomo\u0107i u pove\u0107anju snage i izdr\u017eljivosti. Neka istra\u017eivanja sugeri\u0161u da nedostatak vitamina D mo\u017ee negativno uticati na sportske rezultate na nekoliko na\u010dina.<\/li>\n<li>Vitamin E je antioksidans koji poma\u017ee u obnovi mi\u0161i\u0107a i smanjuje upale. Tako\u0111e mo\u017ee pobolj\u0161ati cirkulaciju krvi. Nalazi se u ora\u0161astim plodovima, sjemenkama, zelenom lisnatom povr\u0107u i avokadu.<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-9  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-liaa46l0-5e46b979da14b6327f348272f2c42911 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Primjeri veganskog obroka prije treninga:<\/p>\n<p>&#8211; Ka\u0161a od prosoa sa chia sjemenkama i vo\u0107em: sa suvim \u0161ljivama, kajsijama, borovnicama ili tre\u0161njama, zasla\u0111ena susamovim puterom (tahini) ili kikiriki puterom.<br \/>\n&#8211; Ka\u0161a od heljde sa povr\u0107em: sa masla\u010dkom, bijelim lukom ili rukolom, za\u010dinjena maslinovim uljem.<br \/>\n&#8211; Kvinoja sa cveklom i avokadom.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-11  el_after_av_one_half  el_before_av_textblock  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Primjeri veganskog obroka prije treninga:<\/p>\n<p>&#8211; Ka\u0161a od prosoa sa chia sjemenkama i vo\u0107em: sa suvim \u0161ljivama, kajsijama, borovnicama ili tre\u0161njama, zasla\u0111ena susamovim puterom (tahini) ili kikiriki puterom.<br \/>\n&#8211; Ka\u0161a od heljde sa povr\u0107em: sa masla\u010dkom, bijelim lukom ili rukolom, za\u010dinjena maslinovim uljem.<br \/>\n&#8211; Kvinoja sa cveklom i avokadom.<\/p>\n<\/div><\/section><\/div><section  class='av_textblock_section av-lia9ys4i-7b20b5d9a08e02d2c29db9eec0337aad '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Nakon treninga, va\u017eno je konzumirati obrok bogat proteinima. Ovo se mo\u017ee posti\u0107i uklju\u010divanjem razli\u010ditih mahunarki poput gra\u0161ka, slanutka, boba, raznobojnog pasulja i so\u010diva. Tako\u0111e je preporu\u010dljivo konzumirati sojine proizvode kao \u0161to je tofu. Ne zaboravite ora\u0161aste plodove, sjemenke, zeleno lisnato povr\u0107e (spana\u0107, kelj, blitva), cveklu, luk i dobre izvore masti kao \u0161to je avokado. Na taj na\u010din \u0107ete tijelu pru\u017eiti dokazano efikasne aminokiseline razgranatog lanca (BCAA), L-glutamin za oporavak i napredak u treningu, kao i L-arginin i L-cistein.<\/p>\n<\/div><\/section><\/p>\n<div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-14  el_after_av_textblock  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-liaafr6r-c97880d29ba60c71f144905b2821ef47 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-33lgxc-740b45e5a94d3dde106499b6a83cf34d av_three_fifth avia-builder-el-22 el_after_av_two_fifth el_before_av_one_full flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lht16ejg-5d29fe60bdfd083f3be6bd537fcc13ff\">\n<div class=\"avia_textblock\">\n<h3>Veganska ishrana nakon treninga<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lht1f5fs-1927332c6e0d87aa083a3488ecc141b7\">\n<div class=\"avia_textblock\">\n<p>.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lht1aco2-00e8fa80b0cda118c5e0c91e4b7e140c\">\n<div class=\"avia_textblock\">\n<ul>\n<li>Minestrone od povr\u0107a sa pasuljem(blitva, luk, paradajz, komadic\u0301i tofua i boranija)<\/li>\n<li>Supa od praziluka sa avokadom<\/li>\n<li>Tjestenina od slanutka sa tofuom i paradajz sosom<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-32p3sw-e0075adaa24484ddaa5c4371907dfff7 av_one_full avia-builder-el-26 el_after_av_three_fifth el_before_av_one_full first flex_column_div \">\n<section class=\"av_textblock_section av-lht1eqot-5013c4526710d5bb4ac0d9fefe71dd53\">\n<div class=\"avia_textblock\">\n<p>\u0160to je \u010de\u0161c\u0301e moguc\u0301e, uz obrok po\u010dastite se velikom \u010dinijom svje\u017eeg zelenog lisnatog povrc\u0301a ili kupusa. Probajte su\u0161eno voc\u0301e sa orasima za desert. Ili nekoliko komadic\u0301a crne \u010dokolade i \u0161olja crne je\u010dmene kafe.<\/p>\n<p>\u017delimo vam sve najbolje za stolom i na <a href=\"https:\/\/www.intersport.me\/sportovi\/fitness-training-yoga\/oprema\/trake-za-trcanjevvvv\">trakama za tr\u010danje<\/a>!<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-16  el_after_av_one_half  el_before_av_textblock  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lia9toxd-78239bbe24a66130534b5c9c66aa04d4\">\n.avia-image-container.av-lia9toxd-78239bbe24a66130534b5c9c66aa04d4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lia9toxd-78239bbe24a66130534b5c9c66aa04d4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lia9toxd-78239bbe24a66130534b5c9c66aa04d4 av-styling- avia-align-center  avia-builder-el-17  avia-builder-el-no-sibling '   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-5662 avia-img-lazy-loading-not-5662 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/obrok-2.jpg\" alt='' title='obrok-2'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/obrok-2.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/obrok-2-300x210.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/obrok-2-768x538.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/05\/obrok-2-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><section  class='av_textblock_section av-liaac54o-339a7596b88444e2be4fb93ea3510dc8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Nakon treninga, va\u017eno je konzumirati obrok bogat proteinima. Ovo se mo\u017ee posti\u0107i uklju\u010divanjem razli\u010ditih mahunarki poput gra\u0161ka, slanutka, boba, raznobojnog pasulja i so\u010diva. Tako\u0111e je preporu\u010dljivo konzumirati sojine proizvode kao \u0161to je tofu. Ne zaboravite ora\u0161aste plodove, sjemenke, zeleno lisnato povr\u0107e (spana\u0107, kelj, blitva), cveklu, luk i dobre izvore masti kao \u0161to je avokado. Na taj na\u010din \u0107ete tijelu pru\u017eiti dokazano efikasne aminokiseline razgranatog lanca (BCAA), L-glutamin za oporavak i napredak u treningu, kao i L-arginin i L-cistein.<\/p>\n<\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I veganska ishrana mo\u017ee biti prikladna za sportiste, ali kao i svaka druga ishrana, mora biti raznovrsna i hranljiva. Ako je pritom organska, lokalno proizvedena i sezonska, to je jo\u0161 bolje. Naravno, to nije uvijek mogu\u0107e, ali vrijedi te\u017eiti ka tome. Na kraju krajeva, mi smo ono \u0161to unosimo u svoje tijelo. Hajde da vidimo \u0161ta je dobro jesti prije i poslije treninga.  Prije vje\u017ebanja, fokus treba biti na unosu ugljienihidrata. Oni se nalaze u ve\u0107oj koli\u010dini u vo\u0107u, povr\u0107u, mahunarkama, a najvi\u0161e u \u017eitaricama. Nekoliko sati, na primjer tri sata prije vje\u017ebanja, kada je vrijeme za jedan od glavnih obroka u toku dana, trebamo konzumirati \u017eitarice, povr\u0107e, mahunarke i vo\u0107e. Sve to \u0107e u na\u0161e tijelo unijeti razli\u010dite, me\u0111usobno dopunjuju\u0107e ugljenehidrate, proteine, masti, vitamine i minerale. Dakle, veganska ishrana i sport idu zajedno!<\/p>\n","protected":false},"author":5,"featured_media":5665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":159,"name":"Zdravi recepti","slug":"zdravi-recepti","term_group":0,"term_taxonomy_id":159,"taxonomy":"category","description":"","parent":0,"count":17,"filter":"raw","term_order":"13","url":"https:\/\/www.intersport.me\/blog\/category\/zdravi-recepti\/"}],"tags":[],"class_list":["post-5659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-recepti"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Veganska ishrana prije i posle treninga - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Veganska ishrana prije i poslije treninga. 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