{"id":7363,"date":"2026-09-25T12:59:55","date_gmt":"2026-09-25T11:59:55","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=7363"},"modified":"2026-09-25T12:59:55","modified_gmt":"2026-09-25T11:59:55","slug":"ishrana-i-trcanje","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2026\/09\/ishrana-i-trcanje\/","title":{"rendered":"Ishrana I tr\u010danje"},"content":{"rendered":"<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-mugvnmhu-f40cbd38b5733ec0fa983c177c57ad23 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Bez obzira da li trcis rekreativno ili se pripremas za svoju prvu trku, ishrana igra vaznu ulogu u tome kako ces se osjecati tokom treninga i koliko brzo ces se oporaviti nakon njega. Ne postoji univerzalna dijeta za trkace, ali postoji nekoliko jednostavnih pravila koja mogu napraviti veliku razliku.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p><section  class='av_textblock_section av-mugvo85w-509c95f3f189ea402fd9e5038fc85cd3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prije svega, ne treba trcati na potpuno prazan stomak, ali ni odmah nakon obilnog obroka. Ako treniras ujutro, lagani obrok poput banane, zobenih pahuljica ili parceta tosta sa d\u017eemom, medom, kikiriki puterom sasvim je dovoljan da organizam dobije potrebnu energiju. Ukoliko trcis kasnije tokom dana, pokusaj da glavni obrok pojedes dva do tri sata prije treninga.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mugvq2ye-2656777515b06aadf7f61ba674ed70b0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ugljeni hidrati predstavljaju glavni izvor energije za trkace. Integralna tjestenina, riza, krompir, ovsene pahuljice i voce pomazu da organizam ima dovoljno \u201cgoriva\u201d za trening. Proteini su podjednako vazni jer doprinose oporavku i obnovi misica. Zato u svakodnevnoj ishrani treba da se nadju namirnice poput piletine, ribe, jaja, mlijecnih proizvoda\u2026<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-5  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mugwqbsz-ee8ba1c5726517908a14dea133edd465\">\n.avia-image-container.av-mugwqbsz-ee8ba1c5726517908a14dea133edd465 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mugwqbsz-ee8ba1c5726517908a14dea133edd465 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mugwqbsz-ee8ba1c5726517908a14dea133edd465 av-styling- avia-align-center  avia-builder-el-6  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-7364 avia-img-lazy-loading-not-7364 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/ishrana2.jpg\" alt='' title='ishrana2'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/ishrana2.jpg 1500w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/ishrana2-300x126.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/ishrana2-1030x433.jpg 1030w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/ishrana2-768x323.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/ishrana2-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p><section  class='av_textblock_section av-mugvqio7-753144e1ec9aab827a746ac37f49004b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Nakon treninga tijelo treba nadoknaditi potrosenu energiju. Idealno bi bilo da u roku od sat vremena pojedes obrok koji sadrzi ugljene hidrate i proteine. To moze biti piletina sa rizom, omlet sa integralnim hljebom ili grcki jogurt sa vocem i zobenim pahuljicama.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mugvra3k-1cd821e02db9d8b5d80156081b32e3bb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ako se pripremas za duze trke poput polumaratona ili maratona, ishrana tokom samog treninga postaje jednako vazna kao i trening. Treba imati na umu da nijedna namirnica nece zamijeniti redovan trening, ali ni najbolji trening ne moze nadoknaditi losu ishranu.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mugwlwnf-9d7fdb5ad29e2164e08c9da050303560 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kada uskladis ove dvije stvari, trcanje postaje lakse, oporavak brzi, a rezultati sve bolji.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-11  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mugwm930-5ed002290eec52b281c58990ab40049f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: right\">Autori \u010dlanka: Road Runners Montenegro<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":33,"featured_media":7365,"comment_status":"closed","ping_status":"closed","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":104,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-7363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ishrana I tr\u010danje - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Bez obzira da li trcis rekreativno ili se pripremas za prvu trku, ishrana igra vaznu ulogu u tome kako ces se osjecati tokom treninga...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.me\/blog\/2026\/09\/ishrana-i-trcanje\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ishrana I tr\u010danje - 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