{"id":59534,"date":"2024-03-12T12:43:22","date_gmt":"2024-03-12T12:43:22","guid":{"rendered":"https:\/\/citycenterone.hr\/split\/?p=59534"},"modified":"2024-04-05T08:51:45","modified_gmt":"2024-04-05T08:51:45","slug":"sportska-prehrana-recepti","status":"publish","type":"post","link":"https:\/\/citycenterone.hr\/split\/arhiva\/sportska-prehrana-recepti\/","title":{"rendered":"SPORTSKA PREHRANA &#8211; RECEPTI"},"content":{"rendered":"<p>Da samo fizi\u010dka aktivnost nije dovoljna za sportski uspjeh i odli\u010dne rezultate, ve\u0107 je odavno poznato. Va\u017enost hrane, kao izvora snage, posebno do izra\u017eaja dolazi kod osoba koje se aktivno bave sportom, neovisno o njihovoj dobi. Pri tom naglasak nije samo na onome \u0161to konzumiraju prije i nakon treninga, ve\u0107 na cjelokupnoj prehrani koja mora biti pomno odabrana, raznovrsna, sa \u0161to manje tvorni\u010dki prera\u0111ene hrane.<\/p>\n<p>U nastavku provjerite recepte za slasna i zdrava jela koja je na radionici Zdrava dica, sritna lica pripremala sportska nutricionistica Dragana Oluji\u0107.<\/p>\n<p><strong>Doru\u010dak prije treninga:<\/strong><\/p>\n<ul>\n<li><strong>Smoothie s bananom i borovnicama <\/strong>\u2013 30-45 min prije treninga<\/li>\n<\/ul>\n<p>Sve sastojke smiksati u blenderu. Po \u017eelji dodati malo vode do \u017eeljene teksture.<\/p>\n<ul>\n<li>Sojino mlijeko (bez \u0161e\u0107era) 250g<\/li>\n<li>Banana 120g<\/li>\n<li>Badem 10g<\/li>\n<li>Med 15g<\/li>\n<li>Skyr 150g<\/li>\n<li>Chia 10g<\/li>\n<li>Borovnica 80g<\/li>\n<\/ul>\n<ul>\n<li><strong>Pala\u010dinke od zobenog bra\u0161na s preljevom<\/strong>\u2013 60\u2013 120 min prije treninga<\/li>\n<\/ul>\n<p>Pomije\u0161ati bra\u0161no od slanutka sa zobenim bra\u0161nom i pra\u0161kom za pecivo (1 \u017eli\u010dica &#8211; oko 5 g). Jaja (2 kom) izmutiti posebno s gr\u010dkim jogurtom pa dodati bra\u0161nu. Umije\u0161ati bademovo mlijeko i za\u010dine (prstohvat soli, cimet, vanilija). Pe\u0107i na zagrijanoj tavi sa svake strane 1-2 min.<\/p>\n<ul>\n<li>Bra\u0161no od slanutka 60g<\/li>\n<li>Zobeno bra\u0161no 7,5g<\/li>\n<li>Jaje 30g<\/li>\n<li>Sojino mlijeko 30g<\/li>\n<li>Skyr 19g<\/li>\n<li>D\u017eem\/javorov sirup<\/li>\n<li>Maslinovo ulje u spreju<\/li>\n<\/ul>\n<p><strong>Homemade obroci za oporavak:<\/strong><\/p>\n<ul>\n<li><strong>\u010coko shake za oporavak<\/strong><\/li>\n<\/ul>\n<p>Sve sastojke smiksati u blenderu.<\/p>\n<ul>\n<li>Datulje 15g<\/li>\n<li>Kakao prah 10g<\/li>\n<li>Maslac od kikirikija 10g<\/li>\n<li>Sojino mlijeko (bez \u0161e\u0107era) 200g<\/li>\n<li>Zobene pahuljice 20g<\/li>\n<li>Ricotta 50g<\/li>\n<\/ul>\n<ul>\n<li><strong>Tortilja s omletom i ricottom<\/strong><\/li>\n<\/ul>\n<p>Jaje (2 komada) umutiti zajedno sa ricottom. Dodati na zagrijanu tavu, premazanu s malo maslinovog ulja, ispe\u0107i s jedne strane, a na vrh dodati tortilju (kukuruznu, 1 kom \u2013 oko 60 g). Kada je omlet gotov s jedne strane zajedno s tortiljom okrenuti na drugu stranu i pe\u0107i dok tortilja ne postane hrskava . Po \u017eelji dodati par listova matovilca\/zelene salate\/rukole po \u017eelji pa preklopiti tortilju i servirati.<\/p>\n<ul>\n<li>Kukuruzna tortilja 60g<\/li>\n<li>Jaje 120g (2 kom)<\/li>\n<li>Ricotta 50g<\/li>\n<li>Kiseli krastavci<\/li>\n<li>Matovilac\/rikula<\/li>\n<li>Maslinovo ulje u spreju<\/li>\n<\/ul>\n<p><strong>Booster za natjecanje:<\/strong><\/p>\n<ul>\n<li><strong>Sok<\/strong><\/li>\n<li>Cikla 100g<\/li>\n<li>Mrkva 100g<\/li>\n<li>Jabuka 100g<\/li>\n<li>Naran\u010da 100g<\/li>\n<\/ul>\n<ul>\n<li><strong>Zobene kako kuglice<\/strong><\/li>\n<\/ul>\n<p>Samljeti indijski orah. Suhe brusnice tako\u0111er samljeti u blenderu koliko je mogu\u0107e. Sve pomije\u0161ati, treba se dobiti gusta ljepljiva smjesa. Smjesu oblikovati u kuglice (rukama smo\u010denim u vodi da se smjesa ne lijepi za ruke). Ohladiti u hladnjaku.<\/p>\n<ul>\n<li>Kakao prah 3g<\/li>\n<li>Zobene pahuljice 30g<\/li>\n<li>Suhe brusnice 20g<\/li>\n<li>Med 20g<\/li>\n<li>Chia 10g<\/li>\n<li>Indijski orah 10g<\/li>\n<li>\u0110umbir<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>U nastavku provjerite recepte Dragane Oluji\u0107 s radionice Zdrava dica, sritna lica.<\/p>\n","protected":false},"author":28,"featured_media":59537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[10],"tags":[],"class_list":["post-59534","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arhiva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>SPORTSKA PREHRANA - RECEPTI - Split<\/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:\/\/citycenterone.hr\/split\/arhiva\/sportska-prehrana-recepti\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SPORTSKA PREHRANA - RECEPTI - Split\" \/>\n<meta property=\"og:description\" content=\"U nastavku provjerite recepte Dragane Oluji\u0107 s radionice Zdrava dica, sritna lica.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/citycenterone.hr\/split\/arhiva\/sportska-prehrana-recepti\/\" \/>\n<meta property=\"og:site_name\" content=\"Split\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-12T12:43:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-05T08:51:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/citycenterone.hr\/split\/wp-content\/uploads\/sites\/4\/2024\/03\/323428154_493490222912298_3574233735170527499_n.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1365\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"buljan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"buljan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/citycenterone.hr\\\/split\\\/arhiva\\\/sportska-prehrana-recepti\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/citycenterone.hr\\\/split\\\/arhiva\\\/sportska-prehrana-recepti\\\/\"},\"author\":{\"name\":\"buljan\",\"@id\":\"https:\\\/\\\/citycenterone.hr\\\/split\\\/#\\\/schema\\\/person\\\/57af18176d926108515bf539d3cf142c\"},\"headline\":\"SPORTSKA PREHRANA &#8211; 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