{"id":200,"date":"2024-10-13T15:12:30","date_gmt":"2024-10-13T15:12:30","guid":{"rendered":"https:\/\/web31241122.lab1.almamater.si\/?page_id=200"},"modified":"2024-10-20T13:08:53","modified_gmt":"2024-10-20T13:08:53","slug":"200-2","status":"publish","type":"page","link":"https:\/\/web31241122.lab1.almamater.si\/?page_id=200","title":{"rendered":"HRANA PRED VADBO"},"content":{"rendered":"\n<div class=\"wp-block-group alignfull has-background has-heading-font-family has-large-font-size has-global-padding is-layout-constrained wp-container-core-group-is-layout-35a529e3 wp-block-group-is-layout-constrained wp-container-8 is-position-sticky\" style=\"background:linear-gradient(180deg,rgb(177,197,164) 26%,rgb(249,249,249) 81%);padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--30)\"><nav class=\"is-responsive items-justified-center alignfull wp-block-navigation is-content-justification-center is-layout-flex wp-container-core-navigation-is-layout-640008cd wp-block-navigation-is-layout-flex\" aria-label=\"Hrana in \u0161port\" \n\t\t data-wp-interactive=\"core\/navigation\" data-wp-context='{\"overlayOpenedBy\":{\"click\":false,\"hover\":false,\"focus\":false},\"type\":\"overlay\",\"roleAttribute\":\"\",\"ariaLabel\":\"Menu\"}'><button aria-haspopup=\"dialog\" aria-label=\"Open menu\" class=\"wp-block-navigation__responsive-container-open\" \n\t\t\t\tdata-wp-on--click=\"actions.openMenuOnClick\"\n\t\t\t\tdata-wp-on--keydown=\"actions.handleMenuKeydown\"\n\t\t\t><svg width=\"24\" height=\"24\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 24 24\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 7.5h16v1.5H4z\"><\/path><path d=\"M4 15h16v1.5H4z\"><\/path><\/svg><\/button>\n\t\t\t\t<div class=\"wp-block-navigation__responsive-container\"  id=\"modal-7\" \n\t\t\t\tdata-wp-class--has-modal-open=\"state.isMenuOpen\"\n\t\t\t\tdata-wp-class--is-menu-open=\"state.isMenuOpen\"\n\t\t\t\tdata-wp-watch=\"callbacks.initMenu\"\n\t\t\t\tdata-wp-on--keydown=\"actions.handleMenuKeydown\"\n\t\t\t\tdata-wp-on--focusout=\"actions.handleMenuFocusout\"\n\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\t\t\t\t\t<div class=\"wp-block-navigation__responsive-close\" tabindex=\"-1\">\n\t\t\t\t\t\t<div class=\"wp-block-navigation__responsive-dialog\" \n\t\t\t\tdata-wp-bind--aria-modal=\"state.ariaModal\"\n\t\t\t\tdata-wp-bind--aria-label=\"state.ariaLabel\"\n\t\t\t\tdata-wp-bind--role=\"state.roleAttribute\"\n\t\t\t>\n\t\t\t\t\t\t\t<button aria-label=\"Close menu\" class=\"wp-block-navigation__responsive-container-close\" \n\t\t\t\tdata-wp-on--click=\"actions.closeMenuOnClick\"\n\t\t\t><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\" aria-hidden=\"true\" focusable=\"false\"><path d=\"m13.06 12 6.47-6.47-1.06-1.06L12 10.94 5.53 4.47 4.47 5.53 10.94 12l-6.47 6.47 1.06 1.06L12 13.06l6.47 6.47 1.06-1.06L13.06 12Z\"><\/path><\/svg><\/button>\n\t\t\t\t\t\t\t<div class=\"wp-block-navigation__responsive-container-content\" \n\t\t\t\tdata-wp-watch=\"callbacks.focusFirstElement\"\n\t\t\t id=\"modal-7-content\">\n\t\t\t\t\t\t\t\t\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100 has-custom-font-size is-style-outline has-medium-font-size is-style-outline--1\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=8\" style=\"border-width:4px;border-radius:100px;padding-top:0;padding-right:var(--wp--preset--spacing--10);padding-bottom:0;padding-left:var(--wp--preset--spacing--10)\">O meni<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--2\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/\" style=\"border-width:4px;border-radius:100px\"> PREHRANA \u0160PORTNIKA<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--3\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=78\" style=\"border-width:4px;border-radius:100px\">MAKROHRANILA<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--4\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=200\" style=\"border-width:4px;border-radius:100px\">OBROKI PRED VADBO<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--5\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=283\" style=\"border-width:4px;border-radius:100px\">OBROKI PO VADBI<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--6\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=277\" style=\"border-width:4px;border-radius:100px\">KALKULATOR<\/a><\/div>\n<\/div>\n<ul class=\"wp-block-navigation__container is-responsive items-justified-center alignfull wp-block-navigation\"><li data-wp-context=\"{ &quot;submenuOpenedBy&quot;: { &quot;click&quot;: false, &quot;hover&quot;: false, &quot;focus&quot;: false }, &quot;type&quot;: &quot;submenu&quot;, &quot;modal&quot;: null, &quot;previousFocus&quot;: null }\" data-wp-interactive=\"core\/navigation\" data-wp-on--focusout=\"actions.handleMenuFocusout\" data-wp-on--keydown=\"actions.handleMenuKeydown\" data-wp-on--pointerenter=\"actions.openMenuOnHover\" data-wp-on--pointerleave=\"actions.closeMenuOnHover\" data-wp-watch=\"callbacks.initMenu\" tabindex=\"-1\" class=\"wp-block-navigation-item has-child open-on-hover-click wp-block-navigation-submenu\"><a class=\"wp-block-navigation-item__content\"><span class=\"wp-block-navigation-item__label\">RECEPTI<\/span><\/a><button data-wp-bind--aria-expanded=\"state.isMenuOpen\" data-wp-on--click=\"actions.toggleMenuOnClick\" aria-label=\"RECEPTI submenu\" class=\"wp-block-navigation__submenu-icon wp-block-navigation-submenu__toggle\" ><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" viewBox=\"0 0 12 12\" fill=\"none\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M1.50002 4L6.00002 8L10.5 4\" stroke-width=\"1.5\"><\/path><\/svg><\/button><ul data-wp-on--focus=\"actions.openMenuOnFocus\" class=\"wp-block-navigation__submenu-container wp-block-navigation-submenu\"><li style=\"font-style:italic;font-weight:800\" class=\"wp-block-navigation-item is-style-arrow-link wp-block-navigation-link has-medium-font-size has-heading-font-family\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?p=458\"><span class=\"wp-block-navigation-item__label\">pi\u0161\u010dan\u010dja ri\u017eota<\/span><\/a><\/li><li style=\"font-style:italic;font-weight:800\" class=\"wp-block-navigation-item is-style-arrow-link wp-block-navigation-link has-medium-font-size has-heading-font-family\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?p=455\"><span class=\"wp-block-navigation-item__label\">smoothie<\/span><\/a><\/li><li style=\"font-style:italic;font-weight:800\" class=\"wp-block-navigation-item is-style-arrow-link wp-block-navigation-link has-medium-font-size has-heading-font-family\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?p=469\"><span class=\"wp-block-navigation-item__label\">tuna solata z papriko, \u010debulo in fi\u017eolem<\/span><\/a><\/li><\/ul><\/li><li class=\"wp-block-navigation-item wp-block-navigation-link\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=496\"><span class=\"wp-block-navigation-item__label\">o vti\u010dniku<\/span><\/a><\/li><\/ul>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/nav>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">HRANA PRED VADBO<\/h2>\n<\/div>\n\n\n\n<div class=\"wp-block-columns alignfull is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-center has-heading-font-family has-large-font-size wp-block-paragraph\">V nadaljevanju vam ponudim nekaj splo\u0161nih vodil o tem kako se pripraviti na aktivnost. Kaj in kdaj zau\u017eiti obrok, da boste maksimalno pripravljeni na dsego svojih ciljev.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large has-custom-border is-style-rounded is-style-rounded--9\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"559\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Blog-post-infographics-6-1024x559.png\" alt=\"\" class=\"wp-image-202\" style=\"border-radius:100px\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Blog-post-infographics-6-1024x559.png 1024w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Blog-post-infographics-6-300x164.png 300w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Blog-post-infographics-6-768x419.png 768w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Blog-post-infographics-6-1536x838.png 1536w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Blog-post-infographics-6.png 2000w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-base-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-36f65c2d wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\">\n<p class=\"has-heading-font-family has-x-large-font-size wp-block-paragraph\" style=\"line-height:1.2\">Jejte zdrav zajtrk!<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\">\u010ce telovadite zjutraj, vstanite dovolj zgodaj, da kon\u010date zajtrk vsaj eno uro pred vadbo. Bodite dobro napolnjeni, ko greste na vadbo.<\/p>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\">\u0160tudije ka\u017eejo, da vam lahko u\u017eivanje hrane ali pitja ogljikovih hidratov pred vadbo pomaga izbolj\u0161ati rezultate med vadbo. In ogljikovi hidrati vam lahko omogo\u010dijo, da vadite dlje \u010dasa ali z ve\u010djo intenzivnostjo. \u010ce ne jeste, se lahko med vadbo po\u010dutite po\u010dasno ali omoti\u010dno.<\/p>\n\n\n\n<div style=\"height:155px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-ef10d34a wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\"><strong>ZA TISTE KI NEMOREJO BREZ KRUHA<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probajte polnozrnati kruh! Vem, okus ni tako dober kot pri belem, vro\u010dem iz pekarne, ampak polnozrnati kruh je poln vlaknin, ki vam bodo pomagale sprotno izlo\u010danje energije. Kombinirate ga lahko z jaj\u010dki, kosom salame ali pa avokadom. Tako boste zadovoljili potrebo po ma\u0161\u010dobi, katero boste potrebovali med vadbo. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-container-core-column-is-layout-0c22cdd7 wp-block-column-is-layout-flow\" style=\"flex-basis:60%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3afcaa04 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-container-content-9cfa9a5a wp-block-paragraph\"><strong>SMOOTHIE<\/strong><\/p>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-container-content-9cfa9a5a wp-block-paragraph\">Naj vam povem zgodbo. Po moji prvi te\u017eji po\u0161kodbi kolena, sem se vsako jutro vozil v Ljubljano v fitnes. Ponavadi sem jedel kosmi\u010de ali pa toast z namazom. Hitro sem ugotovil, da med treningom nisem imel dovolj energije. Kineziolog mi je priporo\u010dil smoothie. Kar je najve\u010dji plus tega napitka je to, da si ga lahko naredi\u0161 sestavinami, ki jih ima\u0161 rad. Upo\u0161tevajte samo, da vklju\u010dite vsa makrohranila v napitek. Sam ga delam z banano, vodo, ki je namesto mleka odli\u010dna izbira, ker je ta lahko problemati\u010den za \u017eelodec, chia semena, ara\u0161idovim maslom, zmrznjenim sadejm in zvrhano merico proteinov v pra\u0161ku. Ker bo smoothe vseboval zadostno koli\u010dnio OH, ma\u0161\u010dob in proteinov, se mi bo energija skozi trening sproti spro\u0161\u010dala, kot pa v primerjavi z kosmim\u010di, ki mi bodo povzro\u010dili hiter narast energije in pa tudi hiter narast inzulina v krvi, kateri mi bo vzel vso energijo, ki jo potrebujem.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large is-resized has-custom-border is-style-rounded is-style-rounded--10\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/coffee-smoothie-4-683x1024.jpg\" alt=\"\" class=\"wp-image-201\" style=\"border-radius:84px;width:435px;height:auto\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/coffee-smoothie-4-683x1024.jpg 683w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/coffee-smoothie-4-200x300.jpg 200w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/coffee-smoothie-4-768x1152.jpg 768w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/coffee-smoothie-4-1024x1536.jpg 1024w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/coffee-smoothie-4.jpg 1200w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-cover alignfull is-light has-parallax\" style=\"padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-base-background-color has-background-dim-0 has-background-dim\"><\/span><div class=\"wp-block-cover__image-background wp-image-203 has-parallax\" style=\"background-position:50% 50%;background-image:url(https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/615bfa128d916e2ba6d6741e_healthy-breakfast-set-with-coffee-and-granola-6LT7B9E-min-scaled.jpg)\"><\/div><div class=\"wp-block-cover__inner-container has-global-padding is-layout-constrained wp-container-core-cover-is-layout-0979e81e wp-block-cover-is-layout-constrained\">\n<div style=\"height:500px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-accent-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-af3670d6 wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--60);padding-right:var(--wp--preset--spacing--60);padding-bottom:var(--wp--preset--spacing--60);padding-left:var(--wp--preset--spacing--60)\">\n<p class=\"has-text-align-center has-heading-font-family has-large-font-size wp-block-paragraph\"><strong>NASVET!<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-left has-heading-font-family has-medium-font-size wp-block-paragraph\">\u010ce bo va\u0161a aktivnost trajala dlje od 60 minut, vam svetujem da med samo vadbo zau\u017eijete hano, ki je polna ogljikovih hidratov. Energijske tablice, banana, jogurt ali pa \u0161portno pija\u010do, katere dandanes vsebujejo tudi potrebne elektrolite. Seveda je vsak \u010dlovek druga\u010den. Igrajte se z idejami, ki vam koristijo in ob katerih se po\u010dutite udobno in pripravljeni na nove zmage!<\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group alignfull is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-82936891 wp-block-group-is-layout-flex\">\n<figure class=\"wp-block-image size-full is-resized has-custom-border is-style-rounded is-style-rounded--11\"><img loading=\"lazy\" decoding=\"async\" width=\"554\" height=\"418\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whole-processed-TEF.jpg\" alt=\"\" class=\"wp-image-204\" style=\"border-radius:100px;width:521px;height:auto\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whole-processed-TEF.jpg 554w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whole-processed-TEF-300x226.jpg 300w\" sizes=\"auto, (max-width: 554px) 100vw, 554px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-82936891 wp-block-group-is-layout-flex\">\n<p class=\"has-text-align-left has-heading-font-family has-medium-font-size wp-block-paragraph\">Za zanimivost vam prilagram graf, kateri poka\u017ee, koliko nam lahko polnozrnata hrana pripomore k spro\u0161\u010danju energije.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:111px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-3a88641f wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=283\">NAPREJ<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">na obroke, ki jih potrebuje\u0161 po aktivnosti!<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-base-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-610ae9ad07832c25c196d66f7d6bf4de has-global-padding is-layout-constrained wp-container-core-group-is-layout-36f65c2d wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\">\n<h4 class=\"wp-block-heading alignwide has-base-color has-text-color has-link-color wp-elements-53e59cdc09a982f53d0a40b27ea6e117\" style=\"font-size:clamp(1.6rem, 1.6rem + ((1vw - 0.2rem) * 1.833), 2.7rem);letter-spacing:-0.02em\"><em>Najpogostej\u0161a vpra\u0161anja<\/em>:<\/h4>\n\n\n\n<div class=\"wp-block-group alignwide is-layout-flow wp-block-group-is-layout-flow\">\n<hr class=\"wp-block-separator has-text-color has-base-color has-alpha-channel-opacity has-base-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--30);margin-bottom:var(--wp--preset--spacing--30)\"\/>\n\n\n\n<h3 class=\"wp-block-heading alignwide has-base-2-color has-text-color has-link-color wp-elements-ee4e7e7f2e675ec6d1927b7382fd70c6\"><br><strong><em>Koliko beljakovin potrebuje \u0161portnik in kdaj je najbolj\u0161i \u010das za njihov vnos?<\/em><\/strong><\/h3>\n\n\n\n<p class=\"has-contrast-1-color has-text-color has-link-color wp-elements-f3fb2cd75ac5b4189212d3b200c626f7 wp-block-paragraph\"><em>Koli\u010dina beljakovin, ki jih \u0161portnik potrebuje, je odvisna od vrste in intenzivnosti treninga ter posameznikovih ciljev (npr. izgradnja mi\u0161i\u010dne mase ali vzdr\u017eevanje). Splo\u0161no priporo\u010dilo za \u0161portnike je med <strong>1,2 in 2,0 grama beljakovin na kilogram telesne te\u017ee<\/strong> na dan. Pri \u0161portnikih, ki se ukvarjajo z vzdr\u017eljivostnimi \u0161porti, je pogosto dovolj \u017ee spodnja meja (1,2-1,6 g\/kg), medtem ko \u0161portniki, ki se ukvarjajo z mo\u010djo ali bodybuildingom, pogosto ciljajo vi\u0161je vrednosti (1,6-2,0 g\/kg).<\/em><\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>preberi ve\u010d<\/summary>\n<p class=\"wp-block-paragraph\">1.<em> <strong>Pred treningom<\/strong> \u2013 Manj\u0161i vnos beljakovin pred treningom lahko pripomore k ohranjanju mi\u0161i\u010dne mase.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. <em><strong>Po treningu<\/strong> \u2013 Po treningu, v tako imenovanem \u201canaboli\u010dnem oknu\u201d (30\u201360 minut po vadbi), je priporo\u010dljivo zau\u017eiti 20\u201330 gramov visoko kakovostnih beljakovin (npr. sirotkine beljakovine ali pust meso). To pospe\u0161i regeneracijo in sintezo mi\u0161i\u010dnih beljakovin.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3.<em> <strong>Pred spanjem<\/strong> \u2013 Manj\u0161i vnos beljakovin pred spanjem (npr. skuta ali kazein) lahko prav tako podpre mi\u0161i\u010dno obnovo med spanjem.<\/em><\/p>\n<\/details>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-base-color has-alpha-channel-opacity has-base-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--30);margin-bottom:var(--wp--preset--spacing--30)\"\/>\n\n\n\n<h3 class=\"wp-block-heading alignwide has-base-2-color has-text-color has-link-color wp-elements-c1483a8c2a0ab170d8acea51fcb0c4ef\"><strong><em>Katera prehranska dopolnila so varna in u\u010dinkovita za \u0161portnike?<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Pomembno je, da \u0161portniki izbirajo dopolnila iz preverjenih virov, z jasno deklaracijo vsebine in brez nepotrebnih dodatkov. Prav tako je koristno, da se pred uporabo posvetujejo s strokovnjakom za prehrano ali zdravnikom, saj imajo nekatera dopolnila lahko razli\u010dne u\u010dinke na posameznike glede na vrsto \u0161porta in zdravstveno stanje.<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-base-color has-alpha-channel-opacity has-base-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--30);margin-bottom:var(--wp--preset--spacing--30)\"\/>\n\n\n\n<h3 class=\"wp-block-heading alignwide has-base-2-color has-text-color has-link-color wp-elements-9075c5ead57da2f5b88d17f0bd269ab9\"><strong><em>Katere so najbolj\u0161e prehranske strategije za hitrej\u0161o regeneracijo po treningu?<\/em><\/strong><\/h3>\n\n\n\n<p class=\"has-contrast-1-color has-text-color has-link-color wp-elements-51f80e0c4715d7f28def9eab4da29398 wp-block-paragraph\"><em>Za hitrej\u0161o regeneracijo po treningu je pomembno telesu \u010dim prej vrniti porabljeno energijo in mu pomagati pri obnovi mi\u0161ic. Pomaga u\u017eivanje hrane, ki zdru\u017euje ogljikove hidrate in beljakovine, saj tako hitro napolnimo zaloge energije in podpiramo mi\u0161i\u010dno obnovo. Poleg tega je klju\u010dno piti dovolj vode in nadomestiti izgubljene elektrolite za bolj\u0161o hidracijo. Hrana z antioksidanti in omega-3 ma\u0161\u010dobami pa pomaga zmanj\u0161ati vnetja in bole\u010dine, kar \u0161e dodatno pospe\u0161i regeneracijo in omogo\u010da, da se telo hitreje pripravi na naslednji trening.<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>HRANA PRED VADBO V nadaljevanju vam ponudim nekaj splo\u0161nih vodil o tem kako se pripraviti na aktivnost. Kaj in kdaj zau\u017eiti obrok, da boste maksimalno pripravljeni na dsego svojih ciljev. Jejte zdrav zajtrk! \u010ce telovadite zjutraj, vstanite dovolj zgodaj, da kon\u010date zajtrk vsaj eno uro pred vadbo. Bodite dobro napolnjeni, ko greste na vadbo. \u0160tudije [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-200","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages\/200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=200"}],"version-history":[{"count":27,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages\/200\/revisions"}],"predecessor-version":[{"id":516,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages\/200\/revisions\/516"}],"wp:attachment":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}