{"id":635,"date":"2025-06-08T13:48:56","date_gmt":"2025-06-08T13:48:56","guid":{"rendered":"https:\/\/adriafitness.hr\/?p=635"},"modified":"2025-08-27T13:01:20","modified_gmt":"2025-08-27T13:01:20","slug":"prehrana-plan-treninga-i-prehrane","status":"publish","type":"post","link":"https:\/\/adriafitness.hr\/index.php\/2025\/06\/08\/prehrana-plan-treninga-i-prehrane\/","title":{"rendered":"PREHRANA ZA SPORT I ZDRAVLJE"},"content":{"rendered":"\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-bdf6acaefad918ebbea487b8ee27ad66\"><em>Pravilna prehrana klju\u010d je za zdravlje, performanse i dugovje\u010dnost. U ovom vodi\u010du obradit \u0107emo sve \u2013 od kalorijskog deficita i suficita, zdrave logike prehrane, prilagodbe ciljevima (snaga, izdr\u017eljivost, rekreacija), razlike me\u0111u spolovima i dobnim skupinama, do suplementacije i super namirnica.<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"347\" src=\"https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/06\/6842001_orig.jpg\" alt=\"plan prehrane, prehrana za sport i zdravlje, adria fitness\n\" class=\"wp-image-636\" style=\"width:289px;height:auto\" srcset=\"https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/06\/6842001_orig.jpg 400w, https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/06\/6842001_orig-300x260.jpg 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-8f7802d8f36fafddeeed11d340c9d686\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-0155209e1dc9fe41f761fb66087eab74\">1. Osnovno o prehrani<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Makronutrijenti<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Proteini<\/strong> (1,6\u20132,2 g\/kg tjelesne mase) za rast i oporavak mi\u0161i\u0107a<\/li>\n\n\n\n<li><strong>Ugljikohidrati<\/strong> (3\u20137 g\/kg; ovisno o aktivnosti) kao primarni izvor energije<\/li>\n\n\n\n<li><strong>Masti<\/strong> (0,8\u20131 g\/kg) za hormonalnu regulaciju i upijanje vitamina<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Mikronutrijenti<\/strong>: vitamini i minerali iz raznolikog vo\u0107a, povr\u0107a, cjelovitih \u017eitarica i ora\u0161astih plodova<\/li>\n\n\n\n<li><strong>Hidratacija<\/strong>: najmanje 30 ml\/kg vode dnevno (vi\u0161e ako je vru\u0107e ili se intenzivno znoji\u0161)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-50f97b8ea187886d0ef5e800a47e15f1\">2. Deficit vs. suficit <\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kalorijski deficit<\/strong> (manje unesenih kcal od potro\u0161nje) \u2192 <strong>gubitak masnog tkiva<\/strong>\n<ul class=\"wp-block-list\">\n<li>Cilj: \u2013300 do \u2013500 kcal dnevno<\/li>\n\n\n\n<li>Odr\u017eivi pad od 0,5\u20131 kg tjedno<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Kalorijski suficit<\/strong> (vi\u0161e unesenih kcal od potro\u0161nje) \u2192 <strong>masa i snaga<\/strong>\n<ul class=\"wp-block-list\">\n<li>Cilj: +200 do +300 kcal dnevno<\/li>\n\n\n\n<li>Prirast 0,25\u20130,5 kg tjedno, uz fokus na visok udio proteina i kvalitetne ugljikohidrate<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-32c162cf960e216764c8600de79df0ab\">3. Zdrava logika &#8211; prehrana <\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cjelovite namirnice<\/strong> prije prera\u0111enih<\/li>\n\n\n\n<li><strong>Pravilo plato tanjura<\/strong>: polovica povr\u0107a, \u010detvrtina proteina, \u010detvrtina ugljikohidrata<\/li>\n\n\n\n<li><strong>#80 % sustav, 20 % fleksibilnost<\/strong> \u2013 dovoljno prostora za u\u017eitke bez gri\u017enje savjesti<\/li>\n\n\n\n<li><strong>Mindful eating<\/strong>: jesti polako, prepoznati sitost i glad<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-6213e424e31c1f31ae389e0f6306a111\">4. Fokus prema cilju<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Cilj<\/th><th>Omjer makroa<\/th><th>Napomena<\/th><\/tr><\/thead><tbody><tr><td><strong>Snaga i jakost<\/strong><\/td><td>P:2,0 g\/kg \u2022 U:4\u20136 g\/kg \u2022 M:1 g\/kg<\/td><td>Vi\u0161e ugljikohidrata oko treninga<\/td><\/tr><tr><td><strong>Izdr\u017eljivost<\/strong><\/td><td>P:1,6 g\/kg \u2022 U:6\u20138 g\/kg \u2022 M:1 g\/kg<\/td><td>Ugljikohidrati prije\/dok\/poslije treninga<\/td><\/tr><tr><td><strong>Kondicija<\/strong><\/td><td>P:1,6 g\/kg \u2022 U:3\u20135 g\/kg \u2022 M:1 g\/kg<\/td><td>Energetski balans i oporavak<\/td><\/tr><tr><td><strong>Rekreacija<\/strong><\/td><td>P:1,4 g\/kg \u2022 U:3 g\/kg \u2022 M:1 g\/kg<\/td><td>Odr\u017eavanje forme i zdravlja<\/td><\/tr><tr><td><strong>Profesionalni sporta\u0161i<\/strong><\/td><td>P:2,2 g\/kg \u2022 U:7\u201310 g\/kg \u2022 M:1,2 g\/kg<\/td><td>Individualizacija prema sportu i fazi<\/td><\/tr><tr><td><strong>Oporavak od ozljeda<\/strong><\/td><td>P:2,0 g\/kg \u2022 U:3\u20135 g\/kg \u2022 M:1 g\/kg<\/td><td>Naglasak na proteine, antioksidanse<\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-4ffcb5bf7559d671d656d4b04576b3dc\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group has-medium-font-size\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-dd28df33eeadf35d1bd3ee5d226cf6d2\">5. Razlike \u017eena vs. mu\u0161karci<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Koli\u010dina kalorija<\/strong>: \u017eene ~10\u201315 % manje u prosjeku<\/li>\n\n\n\n<li><strong>Proteinska potreba<\/strong>: sli\u010dna (1,6\u20132,0 g\/kg), ali raspodjela kroz dan mo\u017ee biti druga\u010dija zbog manjeg obujma volumenom obroka<\/li>\n\n\n\n<li><strong>Hormonalni balans\/disbalans<\/strong>:\n<ul class=\"wp-block-list\">\n<li>\u017dene: cikli\u010dne varijacije potrebe za kalorijama i ugljikohidratima; osim toga, va\u017eno pratiti \u017eeljezo i kalcij<\/li>\n\n\n\n<li>Mu\u0161karci: stabilniji hormonski profil, relativno manje oscilacija u apetitu<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-baebed256453ad8f10fe92256f7dd5b4\">6. Dobne skupine i naglasak<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Adolescenti (14\u201318 g.)<\/strong>: rast \u2192 ve\u0107e potrebe za proteinima (2 g\/kg), kalcijem, vitaminom D<\/li>\n\n\n\n<li><strong>Odrasli (19\u201350 g.)<\/strong>: odr\u017eavanje i performanse, balans makroa prema aktivnostima<\/li>\n\n\n\n<li><strong>Srednja dob (51\u201365 g.)<\/strong>: naglasak na o\u010duvanju mi\u0161i\u0107ne mase (1,6\u20132,0 g\/kg), omega-3 masnim kiselinama<\/li>\n\n\n\n<li><strong>Stariji (65+)<\/strong>: visoka biolo\u0161ka vrijednost proteina (mlije\u010dni proteini, jaja), fokus na lako probavljive ugljikohidrate i dobro izbalansirane mikronutrijente<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-099ca0ae7664dfa6b0c13e891d48ebc2\">7. Suplementacija &amp; super food<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Osnovni suplementi<\/strong>:\n<ul class=\"wp-block-list\">\n<li><strong>Proteinski prah<\/strong> (sirutka, biljni) za lak\u0161i unos proteina<\/li>\n\n\n\n<li><strong>Omega-3<\/strong> (1000 mg EPA\/DHA) za protuupalno djelovanje<\/li>\n\n\n\n<li><strong>Vitamin D3<\/strong> (2000 IU) za imunitet i kosti<\/li>\n\n\n\n<li><strong>Magnezij<\/strong> (300\u2013400 mg) za oporavak mi\u0161i\u0107a i san<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Ciljani suplementi<\/strong>:\n<ul class=\"wp-block-list\">\n<li><strong>Kreatin monohidrat<\/strong> (3\u20135 g\/dan) za snagu i eksplozivnost<\/li>\n\n\n\n<li><strong>Beta-alanin<\/strong> (3 g\/dan) za izdr\u017eljivost mi\u0161i\u0107a<\/li>\n\n\n\n<li><strong>Kofein<\/strong> (3\u20136 mg\/kg) prije treninga za fokus i energiju<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Super namirnice<\/strong>:\n<ul class=\"wp-block-list\">\n<li><strong>Borovnice, avokado, \u0161pinat<\/strong> (antioksidansi)<\/li>\n\n\n\n<li><strong>Quinoa, heljda<\/strong> (kompletni proteini + vlakna)<\/li>\n\n\n\n<li><strong>Chia, laneno sjeme<\/strong> (omega-3 + vlakna)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-white-color has-black-background-color has-text-color has-background has-link-color wp-elements-137b837c3667900643afcd823e6dbcbe\">\ud83d\udccc <strong>Zaklju\u010dak<\/strong><\/h3>\n\n\n\n<p>Pravilna prehrana nije jednokratni \u201cplan dijete\u201d nego <strong>\u017eivotni stil<\/strong> koji se prilago\u0111ava tvojim ciljevima, godinama i spolu. Kombiniraj <strong>zdrave navike<\/strong>, <strong>fleksibilnost<\/strong> i <strong>pratite napredak<\/strong> \u2013 te na\u0111e\u0161 optimalnu formulu za sebe.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/adriafitness.hr\/index.php\/online-trening-plan-treninga-i-prijava\/\" target=\"_blank\" rel=\"noreferrer noopener\">KLIKNI za Plan treninga i plan prehrane<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pravilna prehrana klju\u010d je za zdravlje, performanse i dugovje\u010dnost. U ovom vodi\u010du obradit \u0107emo sve \u2013 od kalorijskog deficita i suficita, zdrave logike prehrane, prilagodbe ciljevima (snaga, izdr\u017eljivost, rekreacija), razlike me\u0111u spolovima i dobnim skupinama, do suplementacije i super namirnica. 1. Osnovno o prehrani 2. Deficit vs. suficit 3. Zdrava&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-635","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>PREHRANA ZA SPORT I ZDRAVLJE - Adria Fitness<\/title>\n<meta name=\"description\" content=\"PREHRANA ZA SPORT I ZDRAVLJE - Pravilna prehrana klju\u010d je za zdravlje, performanse i dugovje\u010dnost. - plan treninga i prehrane\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adriafitness.hr\/index.php\/2025\/06\/08\/prehrana-plan-treninga-i-prehrane\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PREHRANA ZA SPORT I ZDRAVLJE - 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