{"id":2409,"date":"2015-08-19T10:25:47","date_gmt":"2015-08-19T07:25:47","guid":{"rendered":"http:\/\/www.sportlandmagazine.com\/?p=2409"},"modified":"2017-04-01T13:33:31","modified_gmt":"2017-04-01T13:33:31","slug":"mida-suua-enne-ja-parast-trenni","status":"publish","type":"post","link":"https:\/\/sportland.ee\/magazine\/mida-suua-enne-ja-parast-trenni\/","title":{"rendered":"Mida s\u00fc\u00fca enne ja p\u00e4rast trenni?"},"content":{"rendered":"<p>Toitumine enne ja p\u00e4rast treeningut s\u00f5ltub palju spordialast, treeningu intensiivsusest, pikkusest ning\u00a0 isiklikest eesm\u00e4rkidest. Siin on nimetatud m\u00f5ned universaalsemad n\u00f5uanded.<\/p>\n<p>Treeningule eelnev suurem toidukord v\u00f5iks aset leida 2-3 tundi enne treeningut. Efektiivsema rasvap\u00f5letamise eesm\u00e4rgil tasub siis v\u00e4ltida suhkrurikkaid tooteid, mis seedivad kiiresti ja t\u00f5stavad veresuhkru taset. Seda sellep\u00e4rast, et trenni eel manustatud suhkrurikkad toidud ja joogid\u00a0 v\u00e4hendavad keha v\u00f5imet kasutada rasvu treeningul energiaallikana. Samuti v\u00f5ivad nad p\u00f5hjustada seedeh\u00e4ireid. Neile tuleks eelistada juurvilju, pruuni riisi, bataati v\u00f5i v\u00e4rsket salatit koos lihat\u00fckiga. S\u00fc\u00fca tuleb m\u00f5\u00f5dukalt ning varuda seedimiseks piisavalt aega.<\/p>\n<blockquote>\n<p style=\"text-align: center;\">Enne treeningut tasub s\u00fc\u00fca rasvavaest liha (kana, kalkun), kodujuustu, Kreeka jogurtit, juurvilju ja madala fruktoosisisaldusega puuvilju (nagu maasikad, apelsin, kiivi, greip, aprikoos ja banaan), p\u00e4hkleid (v.a maap\u00e4hkel).<\/p>\n<\/blockquote>\n<p>Kui treeningueelne toidukord j\u00e4\u00e4b mingil p\u00f5hjusel vahele, tuleks s\u00fc\u00fca hiljemalt \u00fcks tund p\u00e4rast treeningut. Kui see pole v\u00f5imalik, sobib kiireks vahepalaks n\u00e4iteks maitsestamata jogurt v\u00e4rskete marjadega v\u00f5i kanav\u00f5ileib.<\/p>\n<p>Pikemate ja raskemate treeningute korral tasub juba treeningu ajal juua \u00e4ra m\u00f5ni spordijook v\u00f5i s\u00fc\u00fca banaani.<\/p>\n<p>P\u00e4rast treeningut vajavad s\u00fcsivesikutevarud taastamist. Eriti kui treeningule eelnenud toidus oli v\u00e4he s\u00fcsivesikuid. Men\u00fc\u00fcsse sobivad siis fruktoosirikkad puuviljad (\u00f5un, pirn, viinamarjad) ning loomsed valgud, mis sisaldavad vajalikke aminohappeid (liha, kana, kalkun, kala, muna). Taimsed valgud ehk tera- ja kaunviljad ei sisalda k\u00fcll k\u00f5iki aminohappeid, kuid v\u00f5imaldavad samas toidukorda mitmekesistada. Pikema treeningu j\u00e4rel sobib lisada ka kartulit, riisi v\u00f5i tatart.<\/p>\n<p>Hommikuinimestel, kes treenivad enne hommikus\u00f6\u00f6ki, tasub trenni j\u00e4rel s\u00fc\u00fca putru v\u00f5i omletti. Taastumist kiirendavad ka juurviljad ja puuviljad, mis sisaldavad palju antioks\u00fcdante. N\u00e4iteks mustikad, kirsid ja rosinad.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Toitumine enne ja p\u00e4rast treeningut s\u00f5ltub palju spordialast, treeningu intensiivsusest, pikkusest ning\u00a0 isiklikest eesm\u00e4rkidest. Siin on nimetatud m\u00f5ned universaalsemad n\u00f5uanded.\u2026<\/p>\n","protected":false},"author":8,"featured_media":2408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[80,280],"class_list":["post-2409","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","tag-elustiil","tag-tervislik-eluviis"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/2409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/comments?post=2409"}],"version-history":[{"count":3,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/2409\/revisions"}],"predecessor-version":[{"id":15349,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/2409\/revisions\/15349"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/media\/2408"}],"wp:attachment":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/media?parent=2409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/categories?post=2409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/tags?post=2409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}