{"id":1512,"date":"2020-06-04T08:17:11","date_gmt":"2020-06-04T08:17:11","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=1512"},"modified":"2020-06-04T06:16:59","modified_gmt":"2020-06-04T06:16:59","slug":"5-legale-maader-oege-dine-praestationer-professionel","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/ride2unite\/5-legale-maader-oege-dine-praestationer-professionel\/","title":{"rendered":"5 legale m\u00e5der til at \u00f8ge dine pr\u00e6stationer som en professionel"},"content":{"rendered":"<p><strong>P\u00e5 det absolutte topprofessionelle niveau er det ikke nok blot at tr\u00e6ne h\u00e5rdt \u2013 cykelryttere g\u00f8r brug af alle mulige metoder til at \u00f8ge pr\u00e6stationerne for at kunne v\u00e6re med. Og nej, det betyder ikke, at man skal bryde reglerne. Der findes en lang r\u00e6kke substanser, som er helt legale. Vi gennemg\u00e5r listen med de mest almindelige og ser, om de ogs\u00e5 er v\u00e6rd at pr\u00f8ve for en amat\u00f8rcykelentusiast.<\/strong><\/p>\n<p><!--more--><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Kaffe<\/strong><\/h2>\n<p>Koffein er nok det mest popul\u00e6re pr\u00e6stationsfremmende middel i verden. Det hj\u00e6lper med at mobilisere fedtreserverne, s\u00e5 de kan bruges til energi, det forbedrer musklernes sammentr\u00e6kningsevne til kortvarige, h\u00f8jintense pr\u00e6stationer, det sk\u00e6rper koncentrationen og har indflydelse p\u00e5, hvordan du pacer dig selv. Professionelle tager ofte ca. 150 mg koffein, eller to espressoer, f\u00f8r et l\u00f8b og forts\u00e6tter med koffeinholdige geleer, tabletter eller cola under l\u00f8bet, s\u00e5 de n\u00e5r op p\u00e5 i alt ca. seks espressoer i l\u00f8bet af dagen.<\/p>\n\n<p>&nbsp;<\/p>\n<h2><strong>Natron<\/strong><\/h2>\n<p>Ja, den ingrediens der anvendes til at bage l\u00e6kre kager, kan \u00e5benbart ogs\u00e5 forbedre dine pr\u00e6stationer. P\u00e5 en forenklet m\u00e5de kan man sige, at tvekulsurt natron er et basisk kemikalie, som hj\u00e6lper med at modvirke de syrer, der produceres ved h\u00f8jintens aktivitet. Der findes mange historier om ryttere, som har succes med det, is\u00e6r f\u00f8r relativt korte og intense l\u00f8b som fx tidsk\u00f8rsler. De fleste unders\u00f8gelser er enige om en dosis p\u00e5 200-300 mg\/kg kropsv\u00e6gt, som skal indtages 60-90 minutter f\u00f8r udfoldelserne. En vigtig advarsel: Hvis du indtager mere, end din krop kan klare, vil du f\u00e5 ondt i maven og diarr\u00e9. S\u00e5 det kan anbefales at starte med en mindre dosis og helt klart eksperimentere under tr\u00e6ningen, hvor der er et toilet i n\u00e6rheden!<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>R\u00f8dbedejuice<\/strong><\/h2>\n<p>R\u00f8dbedejuice indeholder nitrater, som skaber kv\u00e6lstofoxid i kroppen. Kv\u00e6lstofoxid hj\u00e6lper med at udvide de sm\u00e5 blodlegemer, som \u00f8ger blodtilf\u00f8rslen til muskelv\u00e6vet og forbedrer atletens effektivitet ved at reducere energibehovet til en given belastning. Den m\u00e6ngde r\u00f8dbedejuice, som giver den n\u00f8dvendige m\u00e6ngde nitrat, s\u00e5 en gennemsnitlig person kan \u00f8ge blodnitraten i tilstr\u00e6kkelig grad, er ca. 300-500 ml, og den skal indtages ca. 2-3 timer f\u00f8r et l\u00f8b eller en tr\u00e6ning. Forbedringen af dine pr\u00e6stationer vil i h\u00f8j grad afh\u00e6nge af, i hvor god tr\u00e6ning du allerede er.<\/p>\n\n<p>&nbsp;<\/p>\n<h2><strong>Betaalanin<\/strong><\/h2>\n<p>Betaalanin \u2013 endelig er der noget p\u00e5 listen, der lyder som et \u00e6gte kosttilskud! Desv\u00e6rre er betaalanin blot en almindelig aminosyre, der fungerer som en forl\u00f8ber for en naturligt forekommende substans, der hedder carnosin. Selv om det er almindeligt og naturligt, s\u00e5 tilskrives det m\u00e6rkbare effekter p\u00e5 pr\u00e6stationerne. Jo mere carnosin du har i musklerne, desto mere kan du modst\u00e5 tilsyring af musklerne, og desto l\u00e6ngere kan du holde tr\u00e6theden p\u00e5 afstand. Du skal blot v\u00e6re opm\u00e6rksom p\u00e5, at du skal indtage det i mindst tre uger for at opn\u00e5 nogen fordele.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Branched-Chain Amino Acids (BCAA-aminosyrer)<\/strong><\/h2>\n<p>BCAA-aminosyrer \u2013 leucin, isoleucin og valin \u2013 er nok de mest ber\u00f8mte aminosyrer p\u00e5 markedet. Deres evne til at beskytte muskler mod beskadigelse for\u00e5rsaget af motion har gjort dem til et popul\u00e6rt kosttilskud til n\u00e6sten alle sportsgrene. I forbindelse med udholdenhedsaktiviteter som cykling kan BCAA-aminosyrer som kosttilskud ogs\u00e5 hj\u00e6lpe immunforsvaret og \u00f8ge restitutionen. Den anbefalede dosis til at opn\u00e5 alle disse fordele er ca. 5-8 g, der skal indtages 30 minutter f\u00f8r udfoldelserne.<\/p>\n\n<p>Der findes andre popul\u00e6re, men mere situationsafh\u00e6ngige kosttilskud, som du kan eksperimentere med, fx magnesium, kreatin, omega-3, konjugerede linolsyrer og \u03b2-hydroxid \u03b2-metylbutyrat (HMB). Du skal blot huske p\u00e5, at kosttilskud har deres plads i en sportsud\u00f8vers kost, men deres nyttev\u00e6rdi afh\u00e6nger af, i hvor god grundform du er.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>P\u00e5 det absolutte topprofessionelle niveau er det ikke nok blot at tr\u00e6ne h\u00e5rdt \u2013 cykelryttere g\u00f8r brug af alle mulige [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":1513,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[],"global-categories":[],"class_list":["post-1512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ride2unite"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 legale m\u00e5der til at \u00f8ge dine pr\u00e6stationer som en professionel - \u0160koda We Love Cycling - 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