{"id":51901,"date":"2016-11-03T12:39:52","date_gmt":"2016-11-03T11:39:52","guid":{"rendered":"https:\/\/bb.dwizards.dev\/5-nasvetov-za-boljso-misicno-rast\/"},"modified":"2023-10-06T16:36:54","modified_gmt":"2023-10-06T16:36:54","slug":"5-nasvetov-za-boljso-misicno-rast","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/","title":{"rendered":"5 NASVETOV ZA BOLJ\u0160O MI\u0160I\u010cNO RAST"},"content":{"rendered":"

1. Takoj ko vstanete vzemite glutamin<\/h4>\n

Glutamin je aminokislina<\/a>, ki podpira mi\u0161i\u010dno rast na veliko razli\u010dnih na\u010dinov. 5g glutamina zjutraj na te\u0161\u010de pomaga telesu zagotoviti telesu dovolj aminokislin, da ne posega po mi\u0161i\u010dnih zalogah.<\/p>\n

\n2. Pojejte visoko beljakovinski zajtrk z nekaj ogljikovimi hidrati<\/h4>\n

V svoj zajtrk dodajte sirotkin izolat<\/a>, ki vsebuje malo ma\u0161\u010dob<\/a> in ogljikovih hidratov<\/a>. \u010ce ste v fazi rasti naj bo razmerje beljakovin in ogljikovih hidratov nekje 1:1, \u010de pa je va\u0161 namen izgubiti ma\u0161\u010dobo zau\u017eijte ve\u010d beljakovin in manj OH.<\/p>\n

\n3. Pred vadbo in po vadbi spijte shake<\/h4>\n

Pred vadbo je dobro zau\u017eiti ogljikove hidrate z nizkim glikemi\u010dnim indeksom in beljakovine v razmerju 2:1, ter tako v telesu zagotovite energijo za vadbo. Ovseni kosmi\u010di<\/a> in sirotkin izolat sta idealna za pre-workout shake. Priporo\u010dam pa da vzamete \u0161e 5g glutamina<\/a> ter kreatina<\/a>.
\nPo vadbi je pomembno, da pojeste ogljikove hidrate in proteine<\/a>, ki se hitro spro\u0161\u010dajo v mi\u0161i\u010dna vlakna, ki so uni\u010dena zaradi vadbe. Sirotkin koncentrat se hitro absorbira, zato je bolj\u0161i kot izolat po vadbi. Banana pa vsebuje OH, ki telo hitro napolni z glikogensko zalogo. Vzemite \u0161e kreatin ter BCAA<\/a>-jke zaradi visoke vsebnosti levcina, ki je klju\u010den za mi\u0161i\u010dno rast.<\/p>\n

\n4. Jejte antioksidante<\/h4>\n

Antioksidanti so pomembni, saj s treningom v telesu nastajajo prosti radikali, ki uni\u010dujejo mi\u0161i\u010dno tkivo. Jejte veliko hrane bogate z vitaminom C<\/a> (paprika, agrumi..), vitaminom<\/a> E (polnozrnata \u017eita, rumenjak..), likopenom <\/a>(paradi\u017enik) in kurkumo<\/a>.<\/p>\n

\n5. Pred spanjem vzemite kazein<\/h4>\n

Pono\u010di se na\u0161e telo regenerira, mi\u0161ice pa obnavljajo in posledi\u010dno rastejo, zato jim moramo zagotoviti beljakovine s po\u010dasnej\u0161im spro\u0161\u010danjem kot je kazein<\/a>. Hrana bogata s kazeinom je skuta, cottage cheese ali pa kazein v prahu. Nekaj vlaknin in zdravih ma\u0161\u010dob, pa vam bo zagotovilo \u0161e bolj\u0161o regeneracijo in odli\u010den spanec, ki je klju\u010den \u010de \u017eelimo ve\u010dje mi\u0161ice in polno energije za naslednji dan.<\/p>\n","protected":false},"excerpt":{"rendered":"

1. Takoj ko vstanete vzemite glutamin Glutamin je aminokislina, ki podpira mi\u0161i\u010dno rast na veliko razli\u010dnih na\u010dinov. 5g glutamina zjutraj na te\u0161\u010de pomaga telesu zagotoviti telesu dovolj aminokislin, da ne posega po mi\u0161i\u010dnih zalogah. 2. Pojejte visoko beljakovinski zajtrk z nekaj ogljikovimi hidrati V svoj zajtrk dodajte sirotkin izolat, ki vsebuje malo ma\u0161\u010dob in ogljikovih […]<\/p>\n","protected":false},"author":144,"featured_media":51902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-51901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl"],"acf":[],"yoast_head":"\n5 NASVETOV ZA BOLJ\u0160O MI\u0160I\u010cNO RAST - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 NASVETOV ZA BOLJ\u0160O MI\u0160I\u010cNO RAST - Building Body\" \/>\n<meta property=\"og:description\" content=\"1. Takoj ko vstanete vzemite glutamin Glutamin je aminokislina, ki podpira mi\u0161i\u010dno rast na veliko razli\u010dnih na\u010dinov. 5g glutamina zjutraj na te\u0161\u010de pomaga telesu zagotoviti telesu dovolj aminokislin, da ne posega po mi\u0161i\u010dnih zalogah. 2. Pojejte visoko beljakovinski zajtrk z nekaj ogljikovimi hidrati V svoj zajtrk dodajte sirotkin izolat, ki vsebuje malo ma\u0161\u010dob in ogljikovih […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-03T11:39:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:36:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/11\/34766215_m.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"865\" \/>\n\t<meta property=\"og:image:height\" content=\"554\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Klavdija Lokar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Klavdija Lokar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/\"},\"author\":{\"name\":\"Klavdija Lokar\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/599d1566ce121107f8e57d3b7f5438b2\"},\"headline\":\"5 NASVETOV ZA BOLJ\u0160O MI\u0160I\u010cNO RAST\",\"datePublished\":\"2016-11-03T11:39:52+00:00\",\"dateModified\":\"2023-10-06T16:36:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/\"},\"wordCount\":338,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"Uncategorized @sl\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/\",\"url\":\"https:\/\/building-body.com\/sl\/5-nasvetov-za-boljso-misicno-rast\/\",\"name\":\"5 NASVETOV ZA BOLJ\u0160O MI\u0160I\u010cNO RAST - 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