{"id":60160,"date":"2020-08-14T10:21:59","date_gmt":"2020-08-14T08:21:59","guid":{"rendered":"https:\/\/bb.dwizards.dev\/koliko-jesti-za-povecanje-misicne-mase\/"},"modified":"2023-10-06T16:50:14","modified_gmt":"2023-10-06T16:50:14","slug":"koliko-jesti-za-povecanje-misicne-mase","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/koliko-jesti-za-povecanje-misicne-mase\/","title":{"rendered":"KOLIKO JESTI ZA POVE\u010cANJE MI\u0160I\u010cNE MASE?"},"content":{"rendered":"<p style=\"text-align: justify;\">Za mnoge je pridobivanje mi\u0161i\u010dne mase velik problem. Napredek ni enak za vse ljudi, zato nekateri nadaljujejo s tak\u0161nim na\u010dinom \u017eivljenja, drugi pa \u010dez nekaj \u010dasa obupajo. Poleg tega, da morate pogosto in intenzivno trenirati, je treba v skladu s tem ciljem sestaviti svoj prehrambni na\u010drt, obroke pa pravilno razporediti \u010dez dan. Prav tako bi morali dose\u010di kalori\u010dni prese\u017eek, kar pomeni, da bi morali \u010dez dan jesti pogosteje. \u0160tevilo obrokov na dan je odvisno od va\u0161ega zdravja in metabolizma, zato bi bilo najbolje, da se o tem posvetujete z zdravnikom ali nutriocistom.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">DIETA ZA POVE\u010cANJE MI\u0160IC<\/span><\/h3>\n<p style=\"text-align: justify;\">Pravilna prehrana je v tem procesu prav tako pomembna kot trening. \u010ceprav je poudarek vedno na beljakovinah, ki so pomembne za izgradnjo in obnovo mi\u0161i\u010dnega tkiva, je za dosego tega cilja pomembno tudi u\u017eivanje ogljikovih hidratov. \u010ce imate hitro presnovo, bi morali dobiti 35 % dnevnih kalorij iz beljakovin, 50 % iz ogljikovih hidratov in 15 % iz ma\u0161\u010dob. \u010ce je va\u0161 metabolizem po\u010dasnej\u0161i, morate zau\u017eiti 50 % kalorij iz beljakovin, 30% iz ogljikovih hidratov in 20 % iz ma\u0161\u010dob.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">KOLI\u010cINA HRANE<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ce \u017eelite pove\u010dati mi\u0161i\u010dno maso, jejte 4-5 obrokov na dan. Za ve\u010dino telovadcev je priporo\u010dljivo tudi jesti vsake 2-3 ure. Hkrati ne bi smeli prenajedati ali misliti, da bi morali jesti tudi, \u010de niste la\u010dni. Zaradi tak\u0161nega pristopa k prehrani obstaja mo\u017enost, da se boste po\u010dutili slabo ali pa boste imeli prebavne te\u017eave, kar je lahko kontraproduktivno.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">VRSTE HRANE<\/span><\/h3>\n<p style=\"text-align: justify;\">Ker je trdna hrana v kratkih intervalih \u010dez dan zelo te\u017eko u\u017eivati, morate v svojo prehrano vnesti ve\u010d teko\u010de hrane ali beljakovinske napitke. Beljakovinske napitke je zelo enostavno pripraviti in vam bodo pomagali dose\u010di \u017eeleni dnevni vnos kalorij. V beljakovinski \u0161ejk lahko dodate ore\u0161\u010dke, suho sadje, lanena ali chia semena, banano \u2026 Poleg tega lahko ore\u0161\u010dki namesto \u010dipsa slu\u017eijo kot zdrav prigrizek.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">VELJAJO NASVETI ZA VSE POSAMEZNIKE?<\/span><\/h3>\n<p style=\"text-align: justify;\">Vsak \u010dlovek je druga\u010den, zato je potrebno veliko \u010dasa, poskusov in napak, da ugotovimo, kako pogosto in kako morate jesti, da pove\u010date mi\u0161i\u010dno maso. Delo z osebnim trenerjem ali nutricionistom vam lahko pomaga dolo\u010diti najbolj\u0161i na\u010din za izgradnjo telesa. Ko za\u010dnete z u\u017eivanjem ve\u010d hrane, zmanj\u0161ajte vnos rafiniranih sladkorjev, ki jih najdemo v izdelkih, kot so sokovi in \u200b\u200bpeciva iz pekarne.<\/p>\n<p style=\"text-align: justify;\">Pove\u010danje mi\u0161i\u010dne mase pri mnogih zahteva veliko \u010dasa, dela in truda, da dose\u017eemo tudi najmanj\u0161e rezultate, tudi z najbolj\u0161im programom treninga in prehrane. \u010ce \u017eelite v kratkem \u010dasu pridobiti te\u017eo, imejte v mislih, da to ni odvisno samo od va\u0161e prehrane in re\u017eima treninga, temve\u010d tudi od genetike in spola, pa tudi od \u0161tevilnih drugih dejavnikov.<\/p>\n<p style=\"text-align: justify;\">Na koncu ne pozabite, da rezultati niso vidni \u010dez no\u010d, ampak je za to potrebno kar nekaj truda in potrpe\u017eljivosti. Vztrajnost je tista, ki vas bo pripeljala do \u017eelenih rezultatov.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Za mnoge je pridobivanje mi\u0161i\u010dne mase velik problem. Napredek ni enak za vse ljudi, zato nekateri nadaljujejo s tak\u0161nim na\u010dinom \u017eivljenja, drugi pa \u010dez nekaj \u010dasa obupajo. Poleg tega, da morate pogosto in intenzivno trenirati, je treba v skladu s tem ciljem sestaviti svoj prehrambni na\u010drt, obroke pa pravilno razporediti \u010dez dan. Prav tako bi [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5961,5963,5965,5966,5968,5969,5971,5973,5974,5977,5981],"tags":[34,55,276,420,4437,6066,6141,6386,6387,6388,7594,7596],"class_list":["post-60160","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-misicna-masa-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-trening-sl","category-misicna-masa-trening-sl","category-vadbe-trening","category-prehrana-sl","category-misicna-masa-prehrana-sl","category-nasveti-prehrana","category-lifestyle-sl","category-sport-lifestyle","tag-prehrana","tag-misicna-masa","tag-hrana","tag-povecanje-misicne-mase","tag-programi","tag-vadba","tag-misice","tag-misica","tag-povecanje-misic","tag-vec-misic","tag-hrana-sl","tag-prehrana-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KOLIKO JESTI ZA POVE\u010cANJE MI\u0160I\u010cNE MASE? - 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\/koliko-jesti-za-povecanje-misicne-mase\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KOLIKO JESTI ZA POVE\u010cANJE MI\u0160I\u010cNE MASE? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Za mnoge je pridobivanje mi\u0161i\u010dne mase velik problem. Napredek ni enak za vse ljudi, zato nekateri nadaljujejo s tak\u0161nim na\u010dinom \u017eivljenja, drugi pa \u010dez nekaj \u010dasa obupajo. Poleg tega, da morate pogosto in intenzivno trenirati, je treba v skladu s tem ciljem sestaviti svoj prehrambni na\u010drt, obroke pa pravilno razporediti \u010dez dan. Prav tako bi [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/koliko-jesti-za-povecanje-misicne-mase\/\" \/>\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=\"2020-08-14T08:21:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:50:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2020\/08\/masa-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\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\/koliko-jesti-za-povecanje-misicne-mase\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/koliko-jesti-za-povecanje-misicne-mase\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"KOLIKO JESTI ZA POVE\u010cANJE MI\u0160I\u010cNE MASE?\",\"datePublished\":\"2020-08-14T08:21:59+00:00\",\"dateModified\":\"2023-10-06T16:50:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/koliko-jesti-za-povecanje-misicne-mase\/\"},\"wordCount\":505,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"prehrana\",\"mi\u0161i\u0107na masa\",\"hrana\",\"pove\u0107anje mi\u0161i\u0107ne mase\",\"programi\",\"vadba\",\"mi\u0161ice\",\"mi\u0161ica\",\"pove\u010danje mi\u0161ic\",\"ve\u010d mi\u0161ic\",\"hrana\",\"prehrana\"],\"articleSection\":[\"DODATKI\",\"Mi\u0161i\u010dna masa\",\"Zdravje\",\"TRENING\",\"Programi\",\"Mi\u0161i\u010dna masa\",\"Vadbe\",\"PREHRANA\",\"Mi\u0161i\u010dna masa\",\"Nasveti\",\"LIFESTYLE\",\"\u0160port\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/koliko-jesti-za-povecanje-misicne-mase\/\",\"url\":\"https:\/\/building-body.com\/sl\/koliko-jesti-za-povecanje-misicne-mase\/\",\"name\":\"KOLIKO JESTI ZA POVE\u010cANJE MI\u0160I\u010cNE MASE? 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