{"id":1879,"date":"2018-03-12T15:10:14","date_gmt":"2018-03-12T14:10:14","guid":{"rendered":"http:\/\/wp.intersport.si\/blogba\/?p=1879"},"modified":"2019-10-24T15:59:07","modified_gmt":"2019-10-24T13:59:07","slug":"osnove-pripremanja-obroka-za-trkace-3-koraka-uspjeha","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2018\/03\/osnove-pripremanja-obroka-za-trkace-3-koraka-uspjeha\/","title":{"rendered":"Osnove pripremanja 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 slijedite najbolji plan treninga, ne\u0107e biti u\u010dinkovit ako tijelo ne opskrbljujete ispravno. Otkrijte najbolju hranu za trka\u010de i stvorite temelj za postizanje najboljeg u\u010dinka.<\/p>\n<p>Sre\u0107om, pronala\u017eenje idealne prehrane trka\u010da ne mora biti komplikovano. Sve \u0161to trebate je razumijevanje nekih osnovnih principa, koje zatim mo\u017eete prilagoditi prema va\u0161im li\u010dnim potrebama. Slijedite ove korake kako biste pripremili pripremu obroka.<\/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><strong>Prvi korak; usredoto\u010dite se na svu hranu<\/strong><\/h2>\n<p>Konzumirati svu hranu, zna\u010di konzumirati svu hranu koja ne sadr\u017ei dodatne \u0161e\u0107ere, sol i \/ ili konzervanse. Mislimo na povr\u0107e, vo\u0107e, cjelovite \u017eitarice, orase i krto meso. Najbolje cjelovite namirnice za trka\u010de su one koje imaju visoku gusto\u0107u hranjivih tvari, i uklju\u010duju jaja, banane, borovnice, orahe, losos, avokado, \u0161pinat i zob, ovdje smo ih spomenuli samo nekoliko. Hrana poput ove trebala bi biti na meni-u svih va\u0161ih obroka i zalogaja.<\/p>\n<h2><\/h2>\n<h2><strong>Drugi korak; uravnote\u017eite skupinu hrane<\/strong><\/h2>\n<p>Va\u0161em tijelu je potrebna odgovaraju\u0107a mje\u0161avina ugljikohidrata,\u00a0 bjelan\u010devina i zdravih masti za optimalnu u\u010dinkovitost. Ugljikohidrati daju energiju, proteini poma\u017eu u izgradnji i oporavku mi\u0161i\u0107a, dok zdrave masti poma\u017eu tijelu da bolje funkcioni\u0161e (poma\u017eu\u0107i u apsorpciji vitamina, na primjer). Koliko od svega vam je potrebno? To se razlikuje ovisno o intenzitetu va\u0161eg treninga. Op\u0107enito, intenzivniji trening zahtjeva ve\u0107i unos ugljikohidrata. To osobito dr\u017ei vodu, na primjer u prehrani prilikom treninga za maraton. Pro\u0161irite unos proteina tokom dana kako biste ostali siti.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h2><strong>Tre\u0107i korak; planirajte unaprijed<\/strong><\/h2>\n<p>Jednom kada usvojite ove osnove, mo\u0107i \u0107ete stvoriti obroke u kojima \u0107ete u\u017eivati. U skladu s time, zatvorite fri\u017eider i eksperimenti\u0161ite. Planiranjem unaprijed, mo\u017eete izbje\u0107i bezumno tro\u0161enje energije kada god \u0161trajkate gla\u0111u. Me\u0111utim, pripremanje obroka ne mora biti slo\u017eeno. Neki odli\u010dni brzi obroci u prehrani trka\u010da uklju\u010duju smootie, mufine s integralnim \u017eitaricama (koje mo\u017eete pohraniti u zamrziva\u010du i uzeti po potrebi) ili jogurt s niskim sadr\u017eajem masno\u0107a s vo\u0107em. Pripremite ne\u0161to raznovrsno poput sme\u0111e ri\u017ee ili quinoe. Spremite je u fri\u017eider kako biste je kasnije dodali u lisnate salate ili ih jedite kao prilog uz pe\u010dena pile\u0107a prsa, za ru\u010dak ili ve\u010deru tokom nekoliko dana.<\/p>\n<p>Hrana, bogata visoko hranjivim tvarima, osigurati \u0107e da va\u0161e tijelo uvijek ima potrebnu energiju. Naravno, nemojte zaboraviti hidrataciju. I kona\u010dno, slu\u0161ajte znakove va\u0161eg tijela i budite fleksibilni. Ako se dobro osje\u0107ate, na pravom ste putu. Ako je ne\u0161to isklju\u010deno, nastavite kalibrirati dok ne prona\u0111ete ono \u0161to vam odgovara.<\/p>\n<\/div><\/section><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-bd8d72855b7ab4313ae3601d644b843a\">\n.avia-image-container.av-av_image-bd8d72855b7ab4313ae3601d644b843a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-bd8d72855b7ab4313ae3601d644b843a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-bd8d72855b7ab4313ae3601d644b843a av-styling- avia-align-center  avia-builder-el-3  el_after_av_textblock  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-1880 avia-img-lazy-loading-not-1880 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/03\/hrana.jpg\" alt='' title='idealna prehrana za trka\u010de'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/03\/hrana.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/03\/hrana-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/03\/hrana-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/03\/hrana-705x470.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/03\/hrana-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":1880,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"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 svatko i svagdje. 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":137,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.ba\/blog\/category\/trcanje\/"}],"tags":[129],"class_list":["post-1879","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Osnove pripremanja obroka za trka\u010de: 3 koraka do uspjeha - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Potrebno je razumjeti osnove prehrane trka\u010da, kako bi se postigli optimalni rezultati tokom treninga. 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