{"id":6482,"date":"2023-06-06T13:54:58","date_gmt":"2023-06-06T11:54:58","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=6482"},"modified":"2023-06-06T13:54:58","modified_gmt":"2023-06-06T11:54:58","slug":"veganska-prehrana-prije-i-poslije-treninga","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2023\/06\/veganska-prehrana-prije-i-poslije-treninga\/","title":{"rendered":"Veganska prehrana prije i poslije 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-lik7tnsp-70b2011324db06412a540ad5eb1ca3db '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lhszysm5-5ad7c29211674e6e8376629a3c6fab52\">\n<div class=\"avia_textblock\">\n<p>I veganska prehrana mo\u017ee biti prikladna za sporta\u0161e, ali mora, kao i svaka druga prehrana, biti raznolika i hranjiva. Ako je uz to organski, lokalno proizvedena i sezonska, tim bolje. Naravno, to nije uvijek mogu\u0107e, ali vrijedi te\u017eiti u tom smjeru. Na kraju krajeva, mi smo ono \u0161to stavimo u sebe. Pogledajmo \u0161to je dobro jesti prije i poslije treninga.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lhszzq7n-6f040a2206c6f72843a2fd80e2f92c62\">\n<div class=\"avia_textblock\">\n<p>Prije vje\u017ebanja naglasak treba biti na ugljikohidratima. Ima ih vi\u0161e u vo\u0107u, povr\u0107u, mahunarkama, a najvi\u0161e u \u017eitaricama. Nekoliko sati, recimo tri sata prije vje\u017ebanja, kada je vrijeme za jedan od na\u0161ih glavnih obroka u danu, jedemo \u017eitarice i povr\u0107e, mahunarke i vo\u0107e. Sve to \u0107e u na\u0161e tijelo unijeti razli\u010dite, me\u0111usobno komplementarne ugljikohidrate, bjelan\u010devine, masti, vitamine i minerale. Dakle, veganska prehrana i sport idu zajedno!<\/p>\n<\/div>\n<\/section>\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-lik7uz65-e2b121c1f3f6f5c5069feb9e4fd177a5\">\n.avia-image-container.av-lik7uz65-e2b121c1f3f6f5c5069feb9e4fd177a5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lik7uz65-e2b121c1f3f6f5c5069feb9e4fd177a5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lik7uz65-e2b121c1f3f6f5c5069feb9e4fd177a5 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-6483 avia-img-lazy-loading-not-6483 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/zitarice.jpg\" alt='' title='zitarice'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/zitarice.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/zitarice-400x280.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/zitarice-768x538.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/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-lik7uou0-fd5397e8647963ee52bc9da45900b22b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-3mh4io-73aec2acfbfe69b388b2b339492aec7c\">\n<div class=\"avia_textblock\">\n<p>Me\u0111u \u017eitaricama, tako\u0111er je korisno odabrati pseudo\u017eitarice. Od njih mo\u017eemo napraviti razne ka\u0161ice. Na primjer, proso je vrlo dobar prijatelj \u017eeluca, jer djeluje vrlo bazi\u010dno u tijelu. A tako\u0111er je pun proteina, antioksidansa i drugih korisnih nutrijenata.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lht0xs3t-4acc363ce7553038ab8f0eb909b070eb\">\n<div class=\"avia_textblock\">\n<p>Osigurava nam vi\u0161e esencijalnih aminokiselina od ve\u0107ine drugih \u017eitarica, a ti su spojevi gra\u0111evni blokovi proteina. Osim toga, tako\u0111er ima visok sadr\u017eaj kalcija. Heljda i kvinoja tako\u0111er su vrlo hranjive, sadr\u017ee puno proteina, vlakana i antioksidansa te vitamina i minerala.<\/p>\n<\/div>\n<\/section>\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_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lik7wt70-5a766a33890f0ac17ceb3b968554125a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-420bow-2708b247e0268cf60abb330b44be8421 av_one_full avia-builder-el-8 el_after_av_one_half el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lht0ru3j-2e3847dd869047e6c605c0cd32e24615\">\n<div class=\"avia_textblock\">\n<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<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-2xdx34-da9a1ecd733e088ac900f50570eb8fbb av_one_full avia-builder-el-10 el_after_av_one_full el_before_av_one_half first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lht0w846-7943a2ec4270a887a90e3b726d9efb8e\">\n<div class=\"avia_textblock\">\n<h3>Koji su vitamini va\u017eni?<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-21vvgw-a6c9cc81e17b40732fd9556470387855\">\n<div class=\"avia_textblock\">\n<ul>\n<li><strong>Vitamini B<\/strong>\u00a0skupine, posebice B6, B12 i folna kiselina, va\u017eni su za proizvodnju energije u tijelu. Tako\u0111er poma\u017eu u proizvodnji 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 prehrani vitamin B12 mora se dodavati s dodacima prehrani.<\/li>\n<li><strong>Vitamin C<\/strong> je antioksidans koji poma\u017ee u regeneraciji mi\u0161i\u0107a, ja\u010da imunolo\u0161ki sustav i smanjuje upale. Tako\u0111er poma\u017ee u apsorpciji \u017eeljeza, va\u017enog minerala za izdr\u017eljivost i energiju. Ima ga u agrumima, jagodama, paprici, brokuli, paradajzu i tamnozelenom lisnatom povr\u0107u.<\/li>\n<li><strong>Vitamin D<\/strong> igra va\u017enu ulogu u zdravlju kostiju i mi\u0161i\u0107a te mo\u017ee pomo\u0107i u pove\u0107anju snage i izdr\u017eljivosti. Neka istra\u017eivanja pokazuju da nedostatak vitamina D mo\u017ee negativno uticati na sportske rezultate na nekoliko na\u010dina.<\/li>\n<li><strong>Vitamin E<\/strong>\u00a0je antioksidans koji poma\u017ee u obnovi mi\u0161i\u0107a i smanjuje upalu. Tako\u0111er mo\u017ee pobolj\u0161ati protok krvi. Nalazi se u ora\u0161astim plodovima, sjemenkama, zelenom lisnatom povr\u0107u i avokadu.<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-8  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-lik7yy3l-d2f2d10e9126ab855f35ce19374b2935\">\n.avia-image-container.av-lik7yy3l-d2f2d10e9126ab855f35ce19374b2935 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lik7yy3l-d2f2d10e9126ab855f35ce19374b2935 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lik7yy3l-d2f2d10e9126ab855f35ce19374b2935 av-styling- avia-align-center  avia-builder-el-9  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-6484 avia-img-lazy-loading-not-6484 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-1.jpg\" alt='' title='obrok-1'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-1.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-1-400x280.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-1-768x538.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-1-705x494.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-10  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lik7yngn-7949cf6afd24ed71d0b2ef4fee3f0231 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lht104mb-a72c5214d562e44d639416d8b0814c8a\">\n<div class=\"avia_textblock\">\n<h3>Primjeri veganskog obroka prije treninga<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lht12si7-18f54150213a53f24fbdaa1d612cd100\">\n<div class=\"avia_textblock\">\n<ul>\n<li>Prosena ka\u0161a s chia sjemenkama i vo\u0107em: sa suhim \u0161ljivama, marelicama, borovnicama ili tre\u0161njama, zabijeljena pastom od sezama (tahini) ili kremom od kikirikija.<\/li>\n<li>Heljdina ka\u0161a s povr\u0107em: s masla\u010dkom, \u010dbijelim lukom ili rukolom, zabijeljena maslinovim uljem.<\/li>\n<li>Kvinoja s ciklom i avokadom.<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-12  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lik8009p-e7c20f339cb82fdff9ea8c9ecf06d8f2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Nakon treninga tijelo \u0107e nam biti zahvalno na malo proteinski bogatijem obroku. Ovdje trebaju do\u0107i u obzir najrazli\u010ditije mahunarke, npr. gra\u0161ak, slanutak, bob te razli\u010dite boje graha i le\u0107e. Tako\u0111er je vrlo razumno konzumirati proizvode od soje poput tofua. Ne zaboravimo ora\u0161aste plodove, sjemenke, zeleno lisnato povr\u0107e (\u0161pinat, kelj, blitva), ciklu, luk i dobre masno\u0107e poput avokada. Na taj na\u010din \u0107emo na\u0161em tijelu osigurati dokazano u\u010dinkovite aminokiseline razgranatog lanca (BCAA). L-glutamin, za njegovu obnovu, a time i za na\u0161 sportski napredak. L-argenina i L-cisteina.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-14  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-lik816aq-fcd0511f6945304d301307681e3e2a32\">\n.avia-image-container.av-lik816aq-fcd0511f6945304d301307681e3e2a32 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lik816aq-fcd0511f6945304d301307681e3e2a32 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lik816aq-fcd0511f6945304d301307681e3e2a32 av-styling- avia-align-center  avia-builder-el-15  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-6485 avia-img-lazy-loading-not-6485 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-2.jpg\" alt='' title='obrok-2'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-2.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-2-400x280.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-2-768x538.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/06\/obrok-2-705x494.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-16  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lik81y7i-835705d1a417a8f5ed62b30252b40ed9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lht16ejg-5d29fe60bdfd083f3be6bd537fcc13ff\">\n<div class=\"avia_textblock\">\n<h3>Veganska prehrana nakon treninga<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lht1f5fs-1927332c6e0d87aa083a3488ecc141b7\">\n<div class=\"avia_textblock\"><\/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 s grahom (blitva, luk, paradajz, komadi\u0107i tofua i mahune)<\/li>\n<li>Juha od poriluka s avokadom<\/li>\n<li>Tjestenina od slanutka s tofuom i umakom od paradajza<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-18  el_after_av_one_half  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lik82umm-0f6707fe27d1e4890b08d3a53bb8c7d0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u0160to \u010de\u0161\u0107e se uz obrok po\u010dastimo velikom zdjelom svje\u017eeg zelenog lisnatog povr\u0107a ili kupusa. Za desert ku\u0161ajte su\u0161eno vo\u0107e s ora\u0161astim plodovima. Ili nekoliko komadi\u0107a tamne \u010dokolade i \u0161alicu crne je\u010dmene kave. \u017delimo vam samo najbolje za stolom i na stazama za tr\u010danje!<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":6486,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":359,"name":"Recepti","slug":"recepti","term_group":0,"term_taxonomy_id":359,"taxonomy":"category","description":"","parent":0,"count":12,"filter":"raw","term_order":"10","url":"https:\/\/www.intersport.ba\/blog\/category\/recepti\/"}],"tags":[393],"class_list":["post-6482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recepti","tag-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 prehrana prije i poslije treninga - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"I veganska prehrana mo\u017ee biti prikladna za sporta\u0161e, ali mora, kao i svaka druga prehrana, biti raznolika i hranjiva. Ako je uz to organski, lokalno proizvedena i sezonska, tim bolje. Naravno, to nije uvijek mogu\u0107e, ali vrijedi te\u017eiti u tom smjeru. Na kraju krajeva, mi smo ono \u0161to stavimo u sebe. Pogledajmo \u0161to je dobro jesti prije i poslije 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.ba\/blog\/2023\/06\/veganska-prehrana-prije-i-poslije-treninga\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Veganska prehrana prije i poslije treninga - Intersport Blog BA\" \/>\n<meta property=\"og:description\" content=\"I veganska prehrana mo\u017ee biti prikladna za sporta\u0161e, ali mora, kao i svaka druga prehrana, biti raznolika i hranjiva. Ako je uz to organski, lokalno proizvedena i sezonska, tim bolje. Naravno, to nije uvijek mogu\u0107e, ali vrijedi te\u017eiti u tom smjeru. Na kraju krajeva, mi smo ono \u0161to stavimo u sebe. 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