{"version":"1.0","provider_name":"Promaker - Blog","provider_url":"https:\/\/promaker.eu\/blog","author_name":"Zesp\u00f3\u0142 Ekspert\u00f3w ProMaker","author_url":"https:\/\/promaker.eu\/blog\/author\/zespol-promaker\/","title":"Co je\u015b\u0107 przed treningiem i ile czasu wcze\u015bniej? | PROMAKER","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"OPn6oTTs3k\"><a href=\"https:\/\/promaker.eu\/blog\/co-jesc-przed-treningiem\/\">Co je\u015b\u0107 przed treningiem i ile czasu wcze\u015bniej? Posi\u0142ek, przek\u0105ska, kofeina i trening na czczo<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/promaker.eu\/blog\/co-jesc-przed-treningiem\/embed\/#?secret=OPn6oTTs3k\" width=\"600\" height=\"338\" title=\"&#8222;Co je\u015b\u0107 przed treningiem i ile czasu wcze\u015bniej? Posi\u0142ek, przek\u0105ska, kofeina i trening na czczo&#8221; &#8212; Promaker - Blog\" data-secret=\"OPn6oTTs3k\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/promaker.eu\/blog\/wp-includes\/js\/wp-embed.min.js\n<\/script>\n","thumbnail_url":"https:\/\/promaker.eu\/blog\/wp-content\/uploads\/2026\/10\/co-jesc-przed-treningiem-okladka-0fb03c8a.webp","thumbnail_width":2400,"thumbnail_height":1350,"description":"Tabela: 3 h, 1 h i 30 min przed treningiem, gramy w\u0119glowodan\u00f3w i bia\u0142ka na kg, 5 posi\u0142k\u00f3w z makro, kofeina 200 mg i co zje\u015b\u0107 przed treningiem o 6:00."}