{"id":57409,"date":"2018-01-04T13:59:43","date_gmt":"2018-01-04T12:59:43","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kaj-natancno-jesti-pred-jutranjo-vadbo\/"},"modified":"2023-10-06T16:44:59","modified_gmt":"2023-10-06T16:44:59","slug":"kaj-natancno-jesti-pred-jutranjo-vadbo","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kaj-natancno-jesti-pred-jutranjo-vadbo\/","title":{"rendered":"KAJ NATAN\u010cNO JESTI PRED JUTRANJO VADBO?"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Ste se odlo\u010dili, da boste posku\u0161ali z <a href=\"http:\/\/www.buildingbody.si\/get-fit-before-christmas-1\/\">jutranjo vadbo<\/a>? Kaj pa zajtrk? Kaj in kdaj je najbolj\u0161e jesti pred jutranjim treningom, da bomo dobili dovolj energije, a hkrati, da nam ne bo slabo od hrane? <\/strong><\/p>\n<p style=\"text-align: justify;\">Ker smo se odlo\u010dili za trening zjutraj, pomeni, da se je na\u0161e telo &#8220;postilo&#8221; skozi celo no\u010d, torej vsaj 8 ur nismo jedli ni\u010d. To pomeni tudi, da so se na\u0161e zaloge glikogena izpraznile in mi\u0161ice potrebujejo glikogen za delovanje. Glikogen telo &#8220;oblikuje&#8221; iz ogljikovih hidratov, zato je nujno, da zjutraj eno uro pred treningom pojemo obrok, ki je sestavljen iz ogljikovih hidratov in beljakovin. <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/ogljikovi-hidrati\/maltodextrin-1000-g\">Ogljikovi hidrati<\/a> nam dajo tisti zagon in<a href=\"https:\/\/polleosport.si\/sportna-prehrana\/stimulansi-energije\/no-xplode-3-0-240-g\"> energijo<\/a>, <a href=\"https:\/\/polleosport.si\/beljakovine\/whey-beljakovine\/delicious-whey-protein-1000-g\">beljakovine<\/a> pa bodo poskrbele, da bo ta energija tudi dalj \u010dasa trajala.<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">Kaj natan\u010dno jesti glede na tip na\u0161e jutranje vadbe?<\/h4>\n<ul style=\"text-align: justify;\">\n<li><strong>Vadba nizke intenzivnosti\u00a0<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u010ce si zjutraj radi privo\u0161\u010dite pol urni sprehod ali <a href=\"http:\/\/www.buildingbody.si\/je-joga-res-dobra-za-zadnjico\/\">jogo<\/a>, potem ne potrebujete tako dosti energije. Dovolj bo, \u010de pojeste 30g ogljikovih hidratov in 8 gramov beljakovin. <strong>Zajtrk<\/strong>: Banana in 2 \u017elici <a href=\"https:\/\/polleosport.si\/biokoticek\/maslo-in-prigrizki\/100-arasidovo-maslo-500g\">ara\u0161idovega masla<\/a>.<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>Vadba srednje intenzivnosti<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u010ce se zjutraj recimo odpravite na 5-7km <a href=\"http:\/\/www.buildingbody.si\/tek-se-nikoli-ni-bil-tako-prijeten\/\">tek<\/a> ali opravite 45-minut spinninga, potrebujete pribli\u017eno 30g ogljikovih hidratov in 15g beljakovin. <strong>Zajtrk<\/strong>: \u017demljica in 2 jajci.<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>Kratka, a intenzivna vadba<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u010ce zjutraj radi opravite 20-30min\u00a0<a href=\"http:\/\/www.buildingbody.si\/get-fit-before-christmas-izziv-3-hiit-vadba\/\">HIIT trening<\/a>, potem potrebujete pribli\u017eno enako energije, kot bi potrebovali za 45minut spinninga. <strong>Zajtrk<\/strong>: Banana in trdo kuhano jajce.<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>Dolgotrajna, vzdr\u017eljivostna vadba<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u010ce si tu in tam radi zjutraj privo\u0161\u010dite 20km teka (\u010destitke), potem potrebujete malo bolj\u0161i vir energije. Priporo\u010dljivo je, da za vsako uro vadbe pojeste 30g ogljikovih hidratov. To je pribli\u017eno pol lon\u010dka <a href=\"https:\/\/polleosport.si\/biokoticek\/kosmici-in-zitarice\/ovseni-kosmici-numbers\">ovsenih kosmi\u010dev<\/a>. Tudi beljakovin rabimo pribli\u017eno toliko. <strong>Zajtrk<\/strong>: <a href=\"https:\/\/polleosport.si\/biokoticek\/kosmici-in-zitarice\/ovseni-kosmici-500-g-bivita\">Ovseni kosmi\u010di<\/a>, ki smo jim dodali merico<a href=\"https:\/\/polleosport.si\/beljakovine\/whey-beljakovine\/light-digest-whey-protein-500-g\"> proteinov<\/a>. Lahko si pripravimo tudi <a href=\"http:\/\/www.buildingbody.si\/cokoladni-smoothie-s-cvetaco\/\">smoothie<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">Kaj pa, \u010de nimamo \u010dasa za zajtrk 1 uro pred vadbo?<\/h4>\n<p style=\"text-align: justify;\">Tudi to se zgodi. Ali smo pa preprosto preve\u010d leni, da bi zjutraj vstali eno uro prej samo zato, da bomo jedli. V takih primerih je priporo\u010dljivo, da pojemo 30g <a href=\"http:\/\/www.buildingbody.si\/enostavni-in-kompleksni-ogljikovi-hidrati\/\">enostavnih ogljikovih hidratov<\/a>, ki se bodo hitro razgradili. Najbolj preprosta re\u0161itev je spet <strong>banana<\/strong>. A poslu\u0161ajte svoje telo. Ne odgovarja vsem enak zajtrk in mogo\u010de bo enim banana \u010disto dovolj, drugi pa se bodo pa\u010d morali potruditi in zjutraj vstati dovolj hitro, da bodo opravili bolj pristen zajtrk.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ste se odlo\u010dili, da boste posku\u0161ali z jutranjo vadbo? Kaj pa zajtrk? Kaj in kdaj je najbolj\u0161e jesti pred jutranjim treningom, da bomo dobili dovolj energije, a hkrati, da nam ne bo slabo od hrane? Ker smo se odlo\u010dili za trening zjutraj, pomeni, da se je na\u0161e telo &#8220;postilo&#8221; skozi celo no\u010d, torej vsaj 8 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":57410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963,5971,5972,5974,5976],"tags":[],"class_list":["post-57409","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki","category-prehrana-sl","category-hujsanje-prehrana","category-nasveti-prehrana","category-zdravje-prehrana"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAJ NATAN\u010cNO JESTI PRED JUTRANJO VADBO? - 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\/kaj-natancno-jesti-pred-jutranjo-vadbo\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAJ NATAN\u010cNO JESTI PRED JUTRANJO VADBO? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ste se odlo\u010dili, da boste posku\u0161ali z jutranjo vadbo? Kaj pa zajtrk? Kaj in kdaj je najbolj\u0161e jesti pred jutranjim treningom, da bomo dobili dovolj energije, a hkrati, da nam ne bo slabo od hrane? Ker smo se odlo\u010dili za trening zjutraj, pomeni, da se je na\u0161e telo &#8220;postilo&#8221; skozi celo no\u010d, torej vsaj 8 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/kaj-natancno-jesti-pred-jutranjo-vadbo\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-04T12:59:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:44:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2018\/01\/pexels-photo-221210.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"939\" \/>\n\t<meta property=\"og:image:height\" content=\"499\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\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\/kaj-natancno-jesti-pred-jutranjo-vadbo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/kaj-natancno-jesti-pred-jutranjo-vadbo\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"KAJ NATAN\u010cNO JESTI PRED JUTRANJO VADBO?\",\"datePublished\":\"2018-01-04T12:59:43+00:00\",\"dateModified\":\"2023-10-06T16:44:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/kaj-natancno-jesti-pred-jutranjo-vadbo\/\"},\"wordCount\":400,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"DODATKI\",\"Zdravje\",\"PREHRANA\",\"Huj\u0161anje\",\"Nasveti\",\"Zdravje\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/kaj-natancno-jesti-pred-jutranjo-vadbo\/\",\"url\":\"https:\/\/building-body.com\/sl\/kaj-natancno-jesti-pred-jutranjo-vadbo\/\",\"name\":\"KAJ NATAN\u010cNO JESTI PRED JUTRANJO VADBO? 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