{"id":1381,"date":"2023-09-06T11:27:02","date_gmt":"2023-09-06T11:27:02","guid":{"rendered":"https:\/\/naardic.no\/?p=1381"},"modified":"2025-12-01T14:48:32","modified_gmt":"2025-12-01T14:48:32","slug":"mat-og-drikke-i-forbindelse-med-trening","status":"publish","type":"post","link":"https:\/\/naardic.no\/sv\/2023\/09\/06\/mat-og-drikke-i-forbindelse-med-trening\/","title":{"rendered":"Det er viktig \u00e5 finne en m\u00e5ltidsrytme som passer til dine trenings\u00f8kter!"},"content":{"rendered":"\n<p>Det er viktig \u00e5 finne en m\u00e5ltidsrytme som passer til dine trenings\u00f8kter, s\u00e5nn at du har nok energi til \u00e5 yte maks under trening,<br><br>Samtidig skal det ogs\u00e5 v\u00e6re rom for et m\u00e5ltid etter trening n\u00e5r du gjerne er sulten og kroppen trenger p\u00e5fyll for \u00e5 restituere seg. Derfor er der viktig \u00e5 finne en god m\u00e5ltidsrytme i forbindelse med trening. En god m\u00e5ltidsrytme vil ogs\u00e5 gj\u00f8re det lettere \u00e5 unng\u00e5 overspising etter trening.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-smart-mat-for-trening\">Smart mat f\u00f8r trening<\/h2>\n\n\n\n<p>Passer du p\u00e5 \u00e5 spise et m\u00e5ltid et par timer f\u00f8r trening, yter du bedre p\u00e5 trening og f\u00e5r dermed bedre effekt av trenings\u00f8kten. Spis deg behagelig mett, og spis gjerne et m\u00e5ltid rikt p\u00e5 langsomme karbohydrater som gir lett tilgjengelig energi til kroppen.&nbsp;<\/p>\n\n\n\n<p>Styr unna fete og store m\u00e5ltider som kan skape ubehag n\u00e5r du trener, og unng\u00e5 mye s\u00f8tt som kan gj\u00f8re at du g\u00e5r tom underveis.<\/p>\n\n\n\n<p>Mat med langsomme karbohydrater og noe proteiner gir et godt grunnlag for en god trenings\u00f8kt. Her er noen eksempler p\u00e5 mat som gir god energi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Br\u00f8dskive med egg, kj\u00f8tt, fiskep\u00e5legg og et glass melk<\/li>\n\n\n\n<li>Kornblanding med melk eller yoghurt<\/li>\n\n\n\n<li>Havregr\u00f8t eller byggr\u00f8t<\/li>\n\n\n\n<li>Smoothie med frukt\/gr\u00f8nnsaker og yoghurt eller annet meieriprodukt<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-mat-under-trening\">Mat under trening<\/h2>\n\n\n\n<p>Dersom treningen ikke varer lengre enn ca. 1 time, er det vanligvis ikke n\u00f8dvendig \u00e5 tilf\u00f8re energi underveis. M\u00e5ltidene f\u00f8r og etter trening vil kunne tilf\u00f8re den energien og de n\u00e6ringsstoffene som er n\u00f8dvendig, forutsatt at m\u00e5ltidene er riktig sammensatt.&nbsp;<\/p>\n\n\n\n<p>Trener du lenger enn en time eller under veldig varme omgivelser b\u00f8r du drikke. Denne drikken b\u00f8r inneholde salter, siden du taper salter n\u00e5r du svetter. Sm\u00e5 p\u00e5fyll av karbohydrater kan ogs\u00e5 v\u00e6re gunstig under lengre \u00f8kter enn 1 time.&nbsp;<\/p>\n\n\n\n<p>Det kan for eksempel v\u00e6re: banan, druer, rosiner, smoothie eller yoghurt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-smart-mat-etter-trening\">Smart mat etter trening<\/h2>\n\n\n\n<p>Etter en trenings\u00f8kt er det viktig \u00e5 erstatte kroppens tap av v\u00e6ske og salter, samt \u00e5 fylle p\u00e5 med b\u00e5de karbohydrater og gunstige proteiner. Ved riktig p\u00e5fyll blir kroppen klar for \u00e5 yte godt ogs\u00e5 under neste trenings\u00f8kt.&nbsp;<\/p>\n\n\n\n<p>Drikk rikelig med vann og spis mat som inneholder karbohydrater og proteiner, det gir en god effekt p\u00e5 restitusjonen slik at kroppen blir klar til \u00e5 prestere godt neste trenings\u00f8kt. Her er noen eksempler p\u00e5 mat som gir god restitusjon:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melkebasert smoothie<\/li>\n\n\n\n<li>Cottage cheese med syltet\u00f8y<\/li>\n\n\n\n<li>Kesam med frisk frukt<\/li>\n\n\n\n<li>Kornblanding med melk<\/li>\n\n\n\n<li>Middag i tr\u00e5d med tallerkenmodellen<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-og-vann-som-torstedrikk\">Og vann som t\u00f8rstedrikk!<\/h2>\n\n\n\n<p>Vann er den beste t\u00f8rstedrikken og behovet vil variere alt etter klima, treningens varighet, intensitet og hvor mye du svetter. V\u00e6sketapet kan variere mellom \u00bd-1 liter per time. En god vane er derfor \u00e5 drikke nok f\u00f8r trening, gjerne 4-6 dl de siste to timene f\u00f8r trening, og drikk helst under all trening som varer mer enn 30 minutter.<br><br><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/image.magasinet.roede.com\/146743.jpg?imageId=146743&amp;width=960&amp;height=576&amp;format=jpg\" alt=\"Vann er den beste t\u00f8rstedrikken og behovet vil variere alt etter klima, treningens varighet, intensitet og hvor mye du svetter.\" width=\"480\" height=\"288\"><\/p>\n\n\n\n<p><br>SKREVET AV: Karoline Steenbuch Lied, fagansvarlig for kosthold og ern\u00e6ring i Roede AS.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Det er viktig \u00e5 finne en m\u00e5ltidsrytme som passer til dine trenings\u00f8kter, s\u00e5nn at du har nok energi til \u00e5 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":1772,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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