{"id":1003,"date":"2018-03-28T10:38:04","date_gmt":"2018-03-28T08:38:04","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=1003"},"modified":"2022-02-23T14:41:00","modified_gmt":"2022-02-23T13:41:00","slug":"izberite-pravo-prehrano-za-tekace","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/","title":{"rendered":"Osnove priprave prehrane za teka\u010de: 3 koraki do uspeha"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c\">\n.flex_column.av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c av_one_full  avia-builder-el-0  el_before_av_textblock  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-283972ea15f2e73870c23e2d6de3245d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tudi \u010de sledite \u0161e tako dobremu na\u010drtu treninga, pri teku ne boste tako u\u010dinkoviti, \u010de hkrati ne spremenite tudi jedilnika oz. na\u010dina prehranjevanja. Odkrijte najbolj\u0161i na\u010din prehranjevanja za teka\u010de, da boste dosegali najbolj\u0161e rezultate.<\/p>\n<p>Na sre\u010do, ugotoviti, kak\u0161na je idealna prehrana za teka\u010de, ni zapleteno.\u00a0 Vse, kar potrebujete, je razumevanje osnovnih principov prehrane, ki jih morate prilagoditi va\u0161im potrebam. Sledite spodaj opisanim korakom in si tako olaj\u0161ate pripravo obroka.<\/p>\n<\/div><\/section><\/div><section  class='av_textblock_section av-av_textblock-283972ea15f2e73870c23e2d6de3245d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Prvi korak: Osredoto\u010di se na nepredelano hrano<\/h2>\n<p>Izogibajte se predelani hrani. To je vsa hrana, ki ima dodan sladkor, sol ali konzervanse. \u00a0Osredoto\u010dite se na zelenjavo, sadje, polnovredna \u017eivila, ore\u0161\u010dke in meso z manj\u0161o vsebnostjo ma\u0161\u010dob.<\/p>\n<p>Nepredelana hrana ima visoko hranilno vrednost. V to kategorijo spadajo na primer jajca, banane, borovnice, orehi, losos, avokado, \u0161pina\u010da in oves. Nepredelana hrana bi morali biti gradnik va\u0161ih obrokov in prigrizkov.<\/p>\n<h2>Drugi korak: Jejte uravnote\u017eeno<\/h2>\n<p>Za optimalno delovanje va\u0161e telo potrebuje pravo me\u0161anico ogljikovih hidratov, beljakovin in zdravih ma\u0161\u010dob. Ogljikovi hidrati zagotavljajo energijo, beljakovine pomagajo pri krepitvi mi\u0161ic, medtem ko zdrava ma\u0161\u010doba pomaga telesu na splo\u0161no oz. pri absorpciji vitaminov.<\/p>\n<p>Koliko \u010desa potrebujete? To je predvsem odvisno od vas in intenzivnosti va\u0161ega treninga. V splo\u0161nem velja, da bolj kot so va\u0161i treningi intenzivni, ve\u010dji vnos ogljikovih hidratov potrebujete. To \u0161e zlati velja, \u010de te\u010dete maraton. Da boste ostali pote\u0161eni, si zagotovite oz. razporedite vnos beljakovin \u010dez cel dan.<\/p>\n<h2>Tretji korak: Razmi\u0161ljajte vnaprej<\/h2>\n<p>Ko enkrat osvojite osnove, si lahko za\u010dnete pripravljati obroke, v katerih u\u017eivate. Za\u010dnite kupovati pravo hrano in\u00a0 z njo eksperimentirajte. Z na\u010drtovanjem obrokov se boste izognili nenadnim napadom lakote in nekontroliranemu vnosu hrane, na primer sladkorja in energetskih \u010dokoladic. \u00a0Priprava hrane naj ne bo zapletena. Hitro in enostavno lahko pripravite smutije, za vmesni obrok si lahko omislite jogurt z nizko vsebnostjo ma\u0161\u010dob in z dodanim sadjem,\u00a0 odli\u010dna re\u0161itev so tudi polnozrnati mafini (ki ijh lahko shranite v zmrzovalniku in jih nato odmrznete, ko jih potrebujete). Za glavni obrok prirpavite nekaj vsestranskega, kot je rjavi ri\u017e ali kvinoja. Taka hrana zdr\u017ei ve\u010d \u010dasa in jo lahko shranite za naslednje dni v hladilniku. Ri\u017e ali kvinojo lahko dodate solati ali jeste kot prilogo pi\u0161\u010dancu.<\/p>\n<p>Hrana, bogata s hranili bo va\u0161emu telesu dajala tisto, kar potrebuje. Seveda pa ne smete pozabiti na hidracijo. \u00a0Poslu\u0161ajte va\u0161e telo in se mu prilagodite. \u010ce se dobro po\u010dutite, ste na pravi poti, sicer pa sproti preverjajte, kaj vam ne ustreza in prilagodite navade, trening ali prehrano.<\/p>\n<\/div><\/section><\/p>\n<div  class='avia-button-wrap av-av_button-3cea65e079781d16bfb238a8aa7f6a2f-wrap avia-button-center  avia-builder-el-3  el_after_av_textblock  el_before_av_image '><a href='https:\/\/www.intersport.si\/sporti\/tek' class='avia-button av-av_button-3cea65e079781d16bfb238a8aa7f6a2f av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-aqua' target=\"_blank\" rel=\"noopener noreferrer\"><span class='avia_iconbox_title' >Poglej ponudbo za teka\u010de<\/span><\/a><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-3ad5ff43d67632d5c24319589bdfe773\">\n.avia-image-container.av-av_image-3ad5ff43d67632d5c24319589bdfe773 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-3ad5ff43d67632d5c24319589bdfe773 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-3ad5ff43d67632d5c24319589bdfe773 av-styling- avia-align-center  avia-builder-el-4  el_after_av_button  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1004 avia-img-lazy-loading-not-1004 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana.jpg\" alt='Prehrana za teka\u010de' title='Prehrana za teka\u010de'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana-300x200.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana-768x512.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana-705x470.jpg 705w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tudi \u010de sledite \u0161e tako dobremu na\u010drtu treninga, pri teku ne boste tako u\u010dinkoviti, \u010de hkrati ne spremenite tudi jedilnika oz. na\u010dina prehranjevanja.<\/p>\n","protected":false},"author":5,"featured_media":1005,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tek","slug":"tek","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ta blog je namenjen vsem teka\u010dem, ne glede na to ali te\u010dete zgolj za sprostitev ali trenirate za va\u0161 naslednji maraton.\r\nTukaj najdete \u0161tevilne koristne napotke za va\u0161 trening, novosti v ponudbi in ideje, kje bi odtekli va\u0161 naslednji maraton.","parent":0,"count":119,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"}],"tags":[22],"class_list":["post-1003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-nasveti-za-tekace"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Osnove priprave prehrane za teka\u010de: 3 koraki do uspeha - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Osnove priprave hrane za teka\u010de. Razumevanje osnov prehrane je izredno pomembno za teka\u010da. Sledite trem preprostim korakom, da dose\u017eete optimalno u\u010dinkovitost med treningom.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Osnove priprave prehrane za teka\u010de: 3 koraki do uspeha - Intersport Blog SLO\" \/>\n<meta property=\"og:description\" content=\"Osnove priprave hrane za teka\u010de. Razumevanje osnov prehrane je izredno pomembno za teka\u010da. Sledite trem preprostim korakom, da dose\u017eete optimalno u\u010dinkovitost med treningom.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog SLO\" \/>\n<meta property=\"article:published_time\" content=\"2018-03-28T08:38:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-23T13:41:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Barbara\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Barbara\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/\"},\"author\":{\"name\":\"Barbara\",\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"headline\":\"Osnove priprave prehrane za teka\u010de: 3 koraki do uspeha\",\"datePublished\":\"2018-03-28T08:38:04+00:00\",\"dateModified\":\"2022-02-23T13:41:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/\"},\"wordCount\":599,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana-1.jpg\",\"keywords\":[\"nasveti za teka\u010de\"],\"articleSection\":[\"Tek\"],\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/\",\"url\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/\",\"name\":\"Osnove priprave prehrane za teka\u010de: 3 koraki do uspeha - Intersport Blog SLO\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/hrana-1.jpg\",\"datePublished\":\"2018-03-28T08:38:04+00:00\",\"dateModified\":\"2022-02-23T13:41:00+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"description\":\"Osnove priprave hrane za teka\u010de. 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