{"id":54063,"date":"2017-04-12T14:21:45","date_gmt":"2017-04-12T12:21:45","guid":{"rendered":"https:\/\/bb.dwizards.dev\/5-razlogov-zakaj-jesti-piskote-pred-treningom\/"},"modified":"2023-10-06T16:39:58","modified_gmt":"2023-10-06T16:39:58","slug":"5-razlogov-zakaj-jesti-piskote-pred-treningom","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/5-razlogov-zakaj-jesti-piskote-pred-treningom\/","title":{"rendered":"5 RAZLOGOV ZAKAJ JESTI PI\u0160KOTE PRED TRENINGOM"},"content":{"rendered":"

Najbolj\u0161i \u010das za pi\u0161kotke<\/a>, je definitivno pred treningom, vendar ne pretiravaj s koli\u010dino. Pojej le 1-2 pi\u0161kota<\/a> pred vadbo, saj ti bo pomagala pri pove\u010danju energije in prepre\u010ditvii \u201ekruljenja\u201c \u017eelodca med samo vadbo.<\/p>\n

    \n
  1. \n

    Beljakovine<\/a><\/h4>\n<\/li>\n<\/ol>\n

    Priporo\u010dljivo jih je konzumirati 3 ure pred vadbo. Potrudi se, da bo\u0161 stremel predvsem k pi\u0161kotom<\/a>, ki vsebujejo 7-15 g beljakovin<\/a>. V kolikor je\u0161 2 ali 1 uro pred treningom, vzami pi\u0161kote<\/a> z manj\u0161o vsebnostjo proteinov<\/a>, saj se bo\u0161 po njih po\u010dutil preve\u010d sit za vadbo, saj potrebujejo precej \u010dasa, da jih prebavi\u0161.<\/p>\n

      \n
    1. \n

      Energija<\/h4>\n<\/li>\n<\/ol>\n

      Energijo za vadbo ti dajo ogljikovi hidrati<\/a>. Idealen odmerek je 15-30g ogljikovih hidratov<\/a> 1-2 uri pred treningom. Popolna izbira so banane, ovseni kosmi\u010di <\/a>ali sladki krompir. Te sestavine te bodo napolnile tudi z vitamini in minerali<\/a>. Najbolje je, da poi\u0161\u010de\u0161 pi\u0161kote<\/a> iz banan ali ovsenih kosmi\u010dev<\/a> in si zagotovi\u0161 energijo za vadbo.<\/p>\n

        \n
      1. \n

        Natrij<\/h4>\n<\/li>\n<\/ol>\n

        Pozabi na \u0161portne napitke in pojej pi\u0161kotke<\/a> polne natrija. Natrij je namre\u010d mineral<\/a>, ki se izlo\u010da s tvojim potenjem in zato ti ga lahko hitro primanjkuje \u0161e posebej, \u010de si nagnjen k potenju. Poskusi sladko-slano kombinacijo, da zbudi\u0161 brbon\u010dice.<\/p>\n

          \n
        1. \n

          Vlaknine<\/h4>\n<\/li>\n<\/ol>\n

          Vlaknine in ma\u0161\u010dobe<\/a> zahtevajo veliko napora za prebavo<\/a>. Pred vadbo ti zato priporo\u010damo le 3-5 g vlaknin do 3 ure pred treningom. Ve\u010dji odstotek ti lahko daje neprijeten ob\u010dutek med treningom.<\/p>\n

            \n
          1. \n

            Ma\u0161\u010dobe<\/a><\/h4>\n<\/li>\n<\/ol>\n

            V kolikor je tvoja vadba nizko intenzivna, bo\u0161 morda prenesel nekaj ma\u0161\u010dob<\/a>. \u010ce pa izvaja\u0161 visoko intenzivno vadbo, bo\u0161 omejil konzumiranje ma\u0161\u010dob<\/a> na najmanj\u0161o mo\u017eno raven in vsaj 2-3 ure pred treningom. Neprebavljena ma\u0161\u010doba<\/a> ti zada neugoden ob\u010dutek med visoko intenzivno vadbo, zato priporo\u010damo pi\u0161kote<\/a> z majhno vsebnostjo ma\u0161\u010dob<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

            Najbolj\u0161i \u010das za pi\u0161kotke, je definitivno pred treningom, vendar ne pretiravaj s koli\u010dino. Pojej le 1-2 pi\u0161kota pred vadbo, saj ti bo pomagala pri pove\u010danju energije in prepre\u010ditvii \u201ekruljenja\u201c \u017eelodca med samo vadbo. Beljakovine Priporo\u010dljivo jih je konzumirati 3 ure pred vadbo. Potrudi se, da bo\u0161 stremel predvsem k pi\u0161kotom, ki vsebujejo 7-15 g beljakovin. […]<\/p>\n","protected":false},"author":3,"featured_media":54064,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-54063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl"],"acf":[],"yoast_head":"\n5 RAZLOGOV ZAKAJ JESTI PI\u0160KOTE PRED TRENINGOM - 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-razlogov-zakaj-jesti-piskote-pred-treningom\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 RAZLOGOV ZAKAJ JESTI PI\u0160KOTE PRED TRENINGOM - Building Body\" \/>\n<meta property=\"og:description\" content=\"Najbolj\u0161i \u010das za pi\u0161kotke, je definitivno pred treningom, vendar ne pretiravaj s koli\u010dino. Pojej le 1-2 pi\u0161kota pred vadbo, saj ti bo pomagala pri pove\u010danju energije in prepre\u010ditvii \u201ekruljenja\u201c \u017eelodca med samo vadbo. Beljakovine Priporo\u010dljivo jih je konzumirati 3 ure pred vadbo. Potrudi se, da bo\u0161 stremel predvsem k pi\u0161kotom, ki vsebujejo 7-15 g beljakovin. 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