Fitness trenerica Lara Santini svoju je sportsku karijeru započela trenirajući gimnastiku, zatim atletiku pa i bodybuilding.
Uvježbana i zgodna djevojka sada je za portal Buro otkrila kakvom prehranom i treninzima je došla do svog, za mnoge, tijela iz snova.
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---"Kao netko tko je proveo četiri godine važući hranu, prešla sam na nešto ‘opušteniji‘ pristup. Trenutno sam u fazi gdje ne brojim kalorije, tj. ne brojim sve. Koristim pristup 70/30 - gdje u danu imam tri do četiri obroka, od njih dva budu izvagana (doručak, snack ili večera), a preostale obroke jedem "odokativno". U prosjeku jedem između 2000-2300 kcal, nekad više, nekad manje, ali se uvijek trudim birati nutritivno bogatiju hranu.
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---Kao što sam prešla na nešto opušteniji pristup s prehranom, ista je situacija i s treninzima. Nekoć sam trenirala 6 dana u tjednu i to po dva puta dnevno, a sad treniramdva ili tri puta tjedno u teretani s utezima (uz povremeni kardio), dva puta tjedno odem na ples i preostale dane nastojim biti što aktivnija kroz šetnju", tvrdi mlada trenerica.
Prema njezinim riječima, vrijeme kada odlučite doručkovati i večerati nije bitno, bitno je koliko kalorija unesete. Ipak, kaže da večeru jede barem dva sata prije spavanja, jer ne voli osjećaj punog želudca kada legne. Isto pravilo, kaže, vrijedi i za dijete.
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---"Neovisno u kojoj fazi se nalazili, bilo da se radi o gubitku tjelesne mase ili pak dobivanju mišićne mase, hrana, odnosno odabir namirnica je uglavnom isti. Najveća razlika je količini hrane tj. veličini obroka. Ne izbjegavam apsolutno nijednu namirnicu pa tako ni ugljikohidrate. Prilagodite prehranu svojim energetskim potrebama i onda kruh neće biti enigma nego dio uravnotežene prehrane", tvrdi.
Evo što Lara preporučuje jesti u jednom danu
Doručak:
Zobena kaša s višnjama i čokoladom
Tost, avokado i poširano jaje
Domaći quiche
Ručak:
Riža ili krumpir s nekim izvorom proteina kao što su meso ili riba i salata
Večera:
Pana cotta od posnog sira i whey proteina
Chia proteinski puding
Proteinska palačinka od wheya, banane i zobenih pahuljica
Užina:
Neka voćka, orašasti plodovi i kefir
Proteinska čokoladica
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/components/com_ocm/images/placeholder/user.png ) [numOfComments] => 0 [mainImage] => https://static.slobodnadalmacija.hr/images/slike/2023/02/20/24358099.png [galleryCount] => 1 [hasImage] => 1 [mainImageAuthor] => Screenshot/ Instagram [mainImageDesc] => [popup_gallery] => Array ( [0] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/02/20/24358099.png [title] => Screenshot/ Instagram ) ) [bgPosition] => [text] => {OCMSplitter}Fitness trenerica Lara Santini svoju je sportsku karijeru započela trenirajući gimnastiku, zatim atletiku pa i bodybuilding.
Uvježbana i zgodna djevojka sada je za portal Buro otkrila kakvom prehranom i treninzima je došla do svog, za mnoge, tijela iz snova.
---
---"Kao netko tko je proveo četiri godine važući hranu, prešla sam na nešto ‘opušteniji‘ pristup. Trenutno sam u fazi gdje ne brojim kalorije, tj. ne brojim sve. Koristim pristup 70/30 - gdje u danu imam tri do četiri obroka, od njih dva budu izvagana (doručak, snack ili večera), a preostale obroke jedem "odokativno". U prosjeku jedem između 2000-2300 kcal, nekad više, nekad manje, ali se uvijek trudim birati nutritivno bogatiju hranu.
---
---Kao što sam prešla na nešto opušteniji pristup s prehranom, ista je situacija i s treninzima. Nekoć sam trenirala 6 dana u tjednu i to po dva puta dnevno, a sad treniramdva ili tri puta tjedno u teretani s utezima (uz povremeni kardio), dva puta tjedno odem na ples i preostale dane nastojim biti što aktivnija kroz šetnju", tvrdi mlada trenerica.
Prema njezinim riječima, vrijeme kada odlučite doručkovati i večerati nije bitno, bitno je koliko kalorija unesete. Ipak, kaže da večeru jede barem dva sata prije spavanja, jer ne voli osjećaj punog želudca kada legne. Isto pravilo, kaže, vrijedi i za dijete.
---
---"Neovisno u kojoj fazi se nalazili, bilo da se radi o gubitku tjelesne mase ili pak dobivanju mišićne mase, hrana, odnosno odabir namirnica je uglavnom isti. Najveća razlika je količini hrane tj. veličini obroka. Ne izbjegavam apsolutno nijednu namirnicu pa tako ni ugljikohidrate. Prilagodite prehranu svojim energetskim potrebama i onda kruh neće biti enigma nego dio uravnotežene prehrane", tvrdi.
Evo što Lara preporučuje jesti u jednom danu
Doručak:
Zobena kaša s višnjama i čokoladom
Tost, avokado i poširano jaje
Domaći quiche
Ručak:
Riža ili krumpir s nekim izvorom proteina kao što su meso ili riba i salata
Večera:
Pana cotta od posnog sira i whey proteina
Chia proteinski puding
Proteinska palačinka od wheya, banane i zobenih pahuljica
Užina:
Neka voćka, orašasti plodovi i kefir
Proteinska čokoladica
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Fitness trenerica Lara Santini svoju je sportsku karijeru započela trenirajući gimnastiku, zatim atletiku pa i bodybuilding.
Uvježbana i zgodna djevojka sada je za portal Buro otkrila kakvom prehranom i treninzima je došla do svog, za mnoge, tijela iz snova.
