{"id":10075,"date":"2023-05-01T07:00:57","date_gmt":"2023-05-01T05:00:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2023\/03\/rolerske-destinacije-za-nabiranje-kondicije-2\/"},"modified":"2023-05-09T13:03:42","modified_gmt":"2023-05-09T11:03:42","slug":"veganska-prehrana-pred-in-po-vadbi","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2023\/05\/veganska-prehrana-pred-in-po-vadbi\/","title":{"rendered":"Veganska prehrana pred in po vadbi"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 av_one_full  avia-builder-el-0  el_before_av_hr  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lf7ziuh8-d389374c051c080f88da5f3c13be839f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tudi veganska hrana je lahko primerna za \u0161portnike, a mora biti, tako kot tudi vsa druga prehrana, pestra in hranljiva. \u010ce je dodatno \u0161e ekolo\u0161ka, lokalno pridelana in sezonska, pa \u0161e toliko bolje. Seveda to ni vedno mo\u017eno, a vredno se je truditi v tej smeri. Navsezadnje smo to, kar dajemo vase. Poglejmo, kaj je dobro jesti pred vadbo in po njej.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dgzx5n-a84848605bd3d5540c42f9424fe8b728\">\n#top .hr.hr-invisible.av-dgzx5n-a84848605bd3d5540c42f9424fe8b728{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-dgzx5n-a84848605bd3d5540c42f9424fe8b728 hr-invisible  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-10t7otk-8ad4393ec0bdb1f8034a43f3f50d688f sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-10t7otk-8ad4393ec0bdb1f8034a43f3f50d688f\">\n#top .flex_column_table.av-equal-height-column-flextable.av-10t7otk-8ad4393ec0bdb1f8034a43f3f50d688f{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-10t7otk-8ad4393ec0bdb1f8034a43f3f50d688f av_one_full  avia-builder-el-3  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-z7kabc-b451217b3af631d32410424884305557 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Pred vadbo naj bo poudarek na ogljikovih hidratih. Teh je ve\u010d v sadju, zelenjavi, stro\u010dnicah, najve\u010d pa v \u017eitih. Nekaj ur, recimo tri ure pred vadbo, ko je \u010das za enega od na\u0161ih glavnih dnevnih obrokov, si privo\u0161\u010dimo \u017eita ter zelenjavo, stro\u010dnice in sadje. Vse to bo v na\u0161e telo vneslo razli\u010dne, med seboj dopolnjujo\u010de se ogljikove hidrate, beljakovine, ma\u0161\u010dobe, vitamine in minerale.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lfibp2r8-0a36e58e96c33077153026ceb9db28a0\">\n#top .hr.hr-invisible.av-lfibp2r8-0a36e58e96c33077153026ceb9db28a0{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-lfibp2r8-0a36e58e96c33077153026ceb9db28a0 hr-invisible  avia-builder-el-5  el_after_av_one_full  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-lf80y4my-e85d49e11afd735840130004fc20b6d4 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lf80y4my-e85d49e11afd735840130004fc20b6d4\">\n#top .flex_column_table.av-equal-height-column-flextable.av-lf80y4my-e85d49e11afd735840130004fc20b6d4{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-lf80y4my-e85d49e11afd735840130004fc20b6d4{\npadding:10px 10px 10px 10px;\n}\n<\/style>\n<div  class='flex_column av-lf80y4my-e85d49e11afd735840130004fc20b6d4 av_one_half  avia-builder-el-6  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-23gzuvp-204d7bb52009d68188bf8952dc50760e\">\n.avia-image-container.av-23gzuvp-204d7bb52009d68188bf8952dc50760e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-23gzuvp-204d7bb52009d68188bf8952dc50760e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-23gzuvp-204d7bb52009d68188bf8952dc50760e av-styling- avia-align-center  avia-builder-el-7  avia-builder-el-no-sibling '   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-10078 avia-img-lazy-loading-not-10078 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2.jpg\" alt='' title='\u017dito'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2mo1oqd-98df7366db4d70a4586ef81f75238554\">\n#top .flex_column_table.av-equal-height-column-flextable.av-2mo1oqd-98df7366db4d70a4586ef81f75238554{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-2mo1oqd-98df7366db4d70a4586ef81f75238554 av_one_half  avia-builder-el-8  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-lfmba3hm-039109efaba3f200282b835a39979999 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Med \u017eiti je koristno izbrati tudi psevdo \u017eita. Iz njih si lahko skuhamo razne ka\u0161e. \u017delodcu zelo prijazno je na primer proso, ki v telesu deluje zelo bazi\u010dno in je hkrati polno beljakovin, antioksidantov in drugih koristnih hranil. Zagotavlja nam ve\u010d esencialnih aminokislin kot ve\u010dina drugih \u017eit, te spojine pa so gradniki beljakovin. Poleg tega ima tudi visoko vsebnost kalcija. Zelo hranljiva sta tudi ajda in kvinoja, v katerih je tudi precej beljakovin, vlaknin in antioksidantov, pa tudi vitaminov in mineralov.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-25p0il1-3cba6b43eac9df43f2c141ac5613dcae\">\n#top .hr.hr-invisible.av-25p0il1-3cba6b43eac9df43f2c141ac5613dcae{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-25p0il1-3cba6b43eac9df43f2c141ac5613dcae hr-invisible  avia-builder-el-10  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-cro4zs-66ae90a5d54d60431e4a5ac6b7cce0a1 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-cro4zs-66ae90a5d54d60431e4a5ac6b7cce0a1\">\n#top .flex_column_table.av-equal-height-column-flextable.av-cro4zs-66ae90a5d54d60431e4a5ac6b7cce0a1{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-cro4zs-66ae90a5d54d60431e4a5ac6b7cce0a1{\npadding:10px 10px 10px 10px;\n}\n<\/style>\n<div  class='flex_column av-cro4zs-66ae90a5d54d60431e4a5ac6b7cce0a1 av_one_full  avia-builder-el-11  el_after_av_hr  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-lfcat9oc-9ec8c97a14396f5aba5c823bb98b4985 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Pred napornej\u0161o vadbo je koristno pomisliti na dolo\u010dene vitamine, ki lahko pomagajo pove\u010dati vzdr\u017eljivost, zmanj\u0161ati utrujenost in pomagati pri regeneraciji mi\u0161ic. Na primer:<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-1xw227p-4e438f2babf6825e3856cbdb7a0adf80 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1xw227p-4e438f2babf6825e3856cbdb7a0adf80\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1xw227p-4e438f2babf6825e3856cbdb7a0adf80{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-1xw227p-4e438f2babf6825e3856cbdb7a0adf80{\npadding:10px 10px 10px 10px;\n}\n<\/style>\n<div  class='flex_column av-1xw227p-4e438f2babf6825e3856cbdb7a0adf80 av_one_full  avia-builder-el-13  el_after_av_one_full  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lfmbb59q-ee9070db21b38cc2e421419d1b1fbe58 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><strong>Vitamini B skupine<\/strong>, zlasti B6, B12 in folna kislina, so pomembni za proizvodnjo energije v telesu. Prav tako pomagajo pri proizvodnji rde\u010dih krvnih celic in pove\u010dujejo vzdr\u017eljivost. Lahko jih najdemo v \u017eitih, stro\u010dnicah, ore\u0161\u010dkih, semenskih \u017eitih, temno zeleni listnati zelenjavi in sadju (avokado, banane, agrumi, maline in jagode). Vitamin B12 pa je v veganskem prehranjevanju potrebno dodajati s prehranskimi dopolnili.<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lherse8p-25407f2b9bc9e04ac539c5fde675b591 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><strong>Vitamin C<\/strong> je antioksidant, ki pomaga pri regeneraciji mi\u0161ic, krepi imunski sistem in zmanj\u0161uje vnetja. Prav tako pomaga pri absorpciji \u017eeleza, ki je pomemben mineral za vzdr\u017eljivost in energijo. Najdemo ga v agrumih, jagodah, papriki, brokoliju, paradi\u017eniku in temno zeleni listnati zelenjavi.<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lhersmjq-73ac57825dceac746d4bdbb859ac15aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><strong>Vitamin D <\/strong>igra pomembno vlogo pri zdravju kosti in mi\u0161ic ter lahko pomaga pri pove\u010danju mo\u010di in vzdr\u017eljivosti. Nekatere raziskave ka\u017eejo, da lahko pomanjkanje vitamina D na ve\u010d na\u010dinov negativno vpliva na \u0161portni nastop.<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lhersx6q-c31b752b26d1f72a65d9fa3615fc38f2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><strong>Vitamin E<\/strong> je antioksidant, ki pomaga pri obnovi mi\u0161ic in zmanj\u0161anju vnetij. Prav tako lahko izbolj\u0161a pretok krvi. Najdemo ga v ore\u0161\u010dkih, semenih, zeleni listnati zelenjavi in avokadu.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3b0qh17-9d4b3520e6cc777a78d02d53d12617b5\">\n#top .hr.hr-invisible.av-3b0qh17-9d4b3520e6cc777a78d02d53d12617b5{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-3b0qh17-9d4b3520e6cc777a78d02d53d12617b5 hr-invisible  avia-builder-el-18  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2tpocgr-b6e577bb71daaf249de72bfccf0f852f sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2tpocgr-b6e577bb71daaf249de72bfccf0f852f\">\n#top .flex_column_table.av-equal-height-column-flextable.av-2tpocgr-b6e577bb71daaf249de72bfccf0f852f{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-2tpocgr-b6e577bb71daaf249de72bfccf0f852f av_one_full  avia-builder-el-19  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-2gbpy9n-d9c01f0bd94df3aa64bc76018d858798 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Primeri veganskega obroka pred vadbo<\/strong><\/h2>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-24qpy63-1f8f92c79c8347e92185d6b75ea382fe sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-24qpy63-1f8f92c79c8347e92185d6b75ea382fe\">\n#top .flex_column_table.av-equal-height-column-flextable.av-24qpy63-1f8f92c79c8347e92185d6b75ea382fe{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-24qpy63-1f8f92c79c8347e92185d6b75ea382fe av_one_half  avia-builder-el-21  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lhes5yxo-b58830439aa0c71d4ff1cad6a1e58c36 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><b>\u2022 <\/b>Prosena ka\u0161a s \u010dija semeni in sadjem: s suhimi slivami, marelicami, borovnicami ali vi\u0161njami, zabeljeno s sezamovo pasto (tahinijem) ali ara\u0161idovo kremo.<\/p>\n<p><b>\u2022 <\/b>Ajdova ka\u0161a z zelenjavo: z regratom, \u010dema\u017eem ali rukolo, zabeljeno z olj\u010dnim oljem.<\/p>\n<p><b>\u2022 <\/b>Kvinoja z rde\u010do peso in avokadom.<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-wh36uw-5f49a2ff96abcec25d460f2aee667b86\">\n#top .flex_column_table.av-equal-height-column-flextable.av-wh36uw-5f49a2ff96abcec25d460f2aee667b86{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-wh36uw-5f49a2ff96abcec25d460f2aee667b86{\npadding:10px 10px 10px 10px;\n}\n<\/style>\n<div  class='flex_column av-wh36uw-5f49a2ff96abcec25d460f2aee667b86 av_one_half  avia-builder-el-23  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-15u06fp-bce98cb7682f2cbc8fb67412fb0d06a9\">\n.avia-image-container.av-15u06fp-bce98cb7682f2cbc8fb67412fb0d06a9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-15u06fp-bce98cb7682f2cbc8fb67412fb0d06a9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-15u06fp-bce98cb7682f2cbc8fb67412fb0d06a9 av-styling- avia-align-center  avia-builder-el-24  avia-builder-el-no-sibling '   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-10080 avia-img-lazy-loading-not-10080 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-1-1.jpg\" alt='' title='ajdova ka\u0161a z zelenjavo'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-1-1.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-1-1-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-1-1-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-1-1-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-19w63g5-50e53d9fc910727fda1410ec8044d675\">\n#top .hr.hr-invisible.av-19w63g5-50e53d9fc910727fda1410ec8044d675{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-19w63g5-50e53d9fc910727fda1410ec8044d675 hr-invisible  avia-builder-el-25  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-1gl8ibf-878ca1dc3b66aadf1c78e605c4fcab97 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1gl8ibf-878ca1dc3b66aadf1c78e605c4fcab97\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1gl8ibf-878ca1dc3b66aadf1c78e605c4fcab97{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-1gl8ibf-878ca1dc3b66aadf1c78e605c4fcab97 av_one_full  avia-builder-el-26  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-lhes3j8k-58a12fe05ca3c649df33d7db18cfbddf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Po vadbi nam bo na\u0161e telo hvale\u017eno za nekoliko bolj beljakovinsko obarvan obrok. Tu naj pridejo na vrsto najrazli\u010dnej\u0161e stro\u010dnice, npr. grah, \u010di\u010derika, bob in pa razli\u010dne barve fi\u017eola in le\u010de. Zelo smiselno je u\u017eivati tudi sojine izdelke, kot je tofu. Ne pozabimo niti na ore\u0161\u010dke, semena, zeleno listnato zelenjavo (\u0161pina\u010do, ohrovt, blitvo), rde\u010do peso, \u010debulo in pa kvalitetne ma\u0161\u010dobe, na primer avokado. Na ta na\u010din bomo na\u0161emu telesu za njegovo obnovo in tako tudi za na\u0161 \u0161portni napredek nudili dokazano u\u010dinkovite razvejane veri\u017ene aminokisline (BCAA), L-glutamin. L-argenin in L-cestein.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-oiph97-d87101f5e8a54816743bbf045921596f\">\n#top .hr.hr-invisible.av-oiph97-d87101f5e8a54816743bbf045921596f{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-oiph97-d87101f5e8a54816743bbf045921596f hr-invisible  avia-builder-el-28  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-lfc9o8pd-f8d41005eb50b5b228d6ac3da4e3028e sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lfc9o8pd-f8d41005eb50b5b228d6ac3da4e3028e\">\n#top .flex_column_table.av-equal-height-column-flextable.av-lfc9o8pd-f8d41005eb50b5b228d6ac3da4e3028e{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-lfc9o8pd-f8d41005eb50b5b228d6ac3da4e3028e av_one_full  avia-builder-el-29  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-yjcdfc-cd3f25fbb030ceb171dacd019fc8eb7d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Primeri veganskega obroka po vadbi<\/strong><\/h2>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-lhes4hbe-9f76d3d786d5c611677ed043101f2309 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lhes4hbe-9f76d3d786d5c611677ed043101f2309\">\n#top .flex_column_table.av-equal-height-column-flextable.av-lhes4hbe-9f76d3d786d5c611677ed043101f2309{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-lhes4hbe-9f76d3d786d5c611677ed043101f2309{\npadding:10px 10px 10px 10px;\n}\n<\/style>\n<div  class='flex_column av-lhes4hbe-9f76d3d786d5c611677ed043101f2309 av_one_half  avia-builder-el-31  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lhes92a9-f66509f3b80e2fb01baed869991d876d\">\n.avia-image-container.av-lhes92a9-f66509f3b80e2fb01baed869991d876d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lhes92a9-f66509f3b80e2fb01baed869991d876d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lhes92a9-f66509f3b80e2fb01baed869991d876d av-styling- avia-align-center  avia-builder-el-32  avia-builder-el-no-sibling '   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-10081 avia-img-lazy-loading-not-10081 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-1.jpg\" alt='' title='Zelenjavna mine\u0161tra'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-1.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-1-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-1-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/BLOG-2-1-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1pktlkl-6f4958045d68bda66f0e556e87a8573d\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1pktlkl-6f4958045d68bda66f0e556e87a8573d{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-1pktlkl-6f4958045d68bda66f0e556e87a8573d av_one_half  avia-builder-el-33  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lfmbcclb-5539a218508405da1fbe593ab9362c0b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><b>\u2022<\/b>\u00a0Zelenjavna mine\u0161tra s fi\u017eolom (blitva, \u010debula, paradi\u017enik, ko\u0161\u010dki tofuja in fi\u017eol)<br \/>\n<b>\u2022<\/b>\u00a0Le\u010dina juha z avokadom<br \/>\n<b>\u2022 <\/b>\u010ci\u010derikine testenine s tofujem in paradi\u017enikovo omako<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3wknp7-b7c3d4cee32742d24dc741906402acc5\">\n#top .hr.hr-invisible.av-3wknp7-b7c3d4cee32742d24dc741906402acc5{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-3wknp7-b7c3d4cee32742d24dc741906402acc5 hr-invisible  avia-builder-el-35  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-1thwbf-151a4c153998a778ca82bb8d0e6e3698 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1thwbf-151a4c153998a778ca82bb8d0e6e3698\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1thwbf-151a4c153998a778ca82bb8d0e6e3698{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-1thwbf-151a4c153998a778ca82bb8d0e6e3698 av_one_full  avia-builder-el-36  el_after_av_hr  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-lhes9sll-3175574932a73336d0ae337d3f5239d2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010cim pogosteje si poleg obroka privo\u0161\u010dimo \u0161e ve\u010djo skledo sve\u017ee zelene listnate zelenjave ali pa zelja.<\/p>\n<p>Za sladico si privo\u0161\u010dimo suho sadje z ore\u0161\u010dki ali pa nekaj ko\u0161\u010dkov \u010drne \u010dokolade ter skodelico \u010drne je\u010dmenove kave.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-q45t4r-6a9a1986542a533dccd533112427de19 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-q45t4r-6a9a1986542a533dccd533112427de19\">\n#top .flex_column_table.av-equal-height-column-flextable.av-q45t4r-6a9a1986542a533dccd533112427de19{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-q45t4r-6a9a1986542a533dccd533112427de19 av_one_full  avia-builder-el-38  el_after_av_one_full  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lheshji7-1f0ed5a9bd141115da36d8b3e2b7d71c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u017deliva vam dober tek za mizo in na teka\u0161kih poteh!<\/p>\n<p style=\"text-align: right\">avtorja \u010dlanka: Jasmina Kozina Praprotnik in Urban Praprotnik<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"<p>Tudi veganska hrana je lahko primerna za \u0161portnike, a mora biti, tako kot tudi vsa druga prehrana, pestra in hranljiva. \u010ce je dodatno \u0161e ekolo\u0161ka, lokalno pridelana in sezonska, pa \u0161e toliko bolje. Seveda to ne gre vedno, a vredno se je truditi v tej smeri. Navsezadnje smo to, kar dajemo vase. Poglejmo, kaj je dobro jesti pred vadbo in po njej.<\/p>\n","protected":false},"author":5,"featured_media":10083,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":170,"name":"Trendi","slug":"trendi","term_group":0,"term_taxonomy_id":170,"taxonomy":"category","description":"Preberi o najnovej\u0161ih trendih na podro\u010dju \u0161porta in dobrega po\u010dutja.","parent":0,"count":94,"filter":"raw","term_order":"9","url":"https:\/\/www.intersport.si\/blog\/category\/trendi\/"},{"term_id":101,"name":"Teka\u0161ki trener","slug":"tekaski-trener","term_group":0,"term_taxonomy_id":101,"taxonomy":"category","description":"Teka\u0161ki trener INTERSPORT, Urban Praprotnik, ti s koristnimi nasveti na blogu pomaga na tvoji teka\u0161ki poti \u2013 naj bodo to nasveti za prve teka\u0161ke korake, treningi za pripravo na maraton ali nasveti o izbiri teka\u0161ke opreme.","parent":0,"count":22,"filter":"raw","term_order":"12","url":"https:\/\/www.intersport.si\/blog\/category\/tekaski-trener\/"}],"tags":[393,394,395,396,397,398],"class_list":["post-10075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trendi","category-tekaski-trener","tag-vegansko","tag-veganska-prehrana","tag-veganska-prehrana-za-sportnike","tag-sportna-prehrana","tag-prehrana-pred-treningom","tag-prehrana-po-treningu"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Veganska prehrana pred in po vadbi<\/title>\n<meta name=\"description\" content=\"Tudi veganska hrana je lahko primerna za \u0161portnike, a mora biti, tako kot tudi vsa druga prehrana, pestra in hranljiva. \u010ce je dodatno ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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