{"id":1812,"date":"2018-05-28T05:53:57","date_gmt":"2018-05-28T05:53:57","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=1812"},"modified":"2018-05-28T06:00:43","modified_gmt":"2018-05-28T06:00:43","slug":"saadan-sikrer-du-braendstof-til-turen","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/motionscykling\/saadan-sikrer-du-braendstof-til-turen\/","title":{"rendered":"S\u00e5dan sikrer du br\u00e6ndstof til turen"},"content":{"rendered":"

P\u00e5 internettet er der er mange r\u00e5d om, hvilken kost der forbedrer udholdenheden. Problemet er, at langt de fleste r\u00e5d kun g\u00e6lder m\u00e6nd. Kvinder har en anden kropsbygning og h\u00e5ndterer ikke kulhydrat og fedt p\u00e5 samme m\u00e5de som m\u00e6nd. F\u00f8lger man r\u00e5d, der er skr\u00e6ddersyet til m\u00e6nd, indfrier man som kvinde aldrig sit fulde potentiale, hvad ang\u00e5r sundhed og pr\u00e6stationer. Derfor er det vigtigt at tage h\u00f8jde for detaljerne og indrette sig derefter.<\/strong><\/p>\n

<\/p>\n

Bedre udnyttelse af energi fra sportsdrik<\/strong><\/h2>\n

Forskere har unders\u00f8gt 14 atleter (m\u00e6nd og kvinder) for at m\u00e5le, hvor godt de udnyttede kulhydrat fra sportsdrik, n\u00e5r de sad p\u00e5 cyklen. Atleterne fastede natten forinden, fik morgenmad og cyklede s\u00e5 i 90 minutter med moderat intensitet (cirka 60 procent af deres VO2-maks.). Som tr\u00e6ningen skred frem, forbr\u00e6ndte kvinderne forholdsvist mere af kulhydratet fra sportsdrikken sammenlignet med m\u00e6ndene. Samlet nedbr\u00f8d kvinderne 25 procent mere kulhydrat fra sportsdrikken end m\u00e6ndene. Det viser, at m\u00e6nd er bedre til at forbr\u00e6nde lagret glykogen, mens kvinder er bedre til at anvende indtaget n\u00e6ring under tr\u00e6ning.<\/p>\n

 <\/p>\n

Mere energi fra lagret fedt<\/strong><\/h2>\n

I gennemsnit har kvinder 6-11 procent mere kropsfedt end m\u00e6nd. Det er et resultat af et h\u00f8jere \u00f8strogenniveau, der hj\u00e6lper kvinder med at lagre mere fedt fra mad. Det betyder ogs\u00e5, at kvinder forbr\u00e6nder en h\u00f8jere andel fedt under tr\u00e6ning end m\u00e6nd uanset intensiteten.<\/p>\n

\"\"<\/a>
Red Hook Crit London 2016<\/figcaption><\/figure>\n

 <\/p>\n

Carbo-loading er spild af tid<\/strong><\/h2>\n

Kvinder udnytter mere fedt end m\u00e6nd og er bedre til at udnytte indtaget n\u00e6ring. Det betyder, at kvinder ikke er lige s\u00e5 gode som m\u00e6nd til at lagre glykogen. Det er derfor, at unders\u00f8gelser viser, at kvindelige atleter har en mindre pr\u00e6stationsforbedring ved carbo-loading sammenlignet med m\u00e6nd. Generelt tyder resultaterne p\u00e5, at kvinder, der spiser sundt med tilstr\u00e6kkeligt kulhydrat og supplerer deres glykogenlagre under tr\u00e6ning, har de bedste foruds\u00e6tninger for optimale pr\u00e6stationer.<\/p>\n

 <\/p>\n

S\u00e5dan g\u00f8r du<\/strong><\/h3>\n

1. S\u00f8rg for altid at have n\u00e6ring (f.eks. sportsdrik) med dig under tr\u00e6ning og l\u00f8b.
\n2. Spis eller drik kulhydrater med 30-45 minutters mellemrum for at forbedre din pr\u00e6station.
\n3. Lad v\u00e6re med at carbo-loade meget f\u00f8r l\u00f8b. Det er ikke d\u00e9t v\u00e6rd.
\n4. S\u00f8rg for, at du f\u00e5r j\u00e6vnlige m\u00e5ltider med kulhydrat, der er afbalanceret med gode proteinkilder og gode fedtsyrer i din normale kost.<\/p>\n","protected":false},"excerpt":{"rendered":"

P\u00e5 internettet er der er mange r\u00e5d om, hvilken kost der forbedrer udholdenheden. Problemet er, at langt de fleste r\u00e5d […]<\/p>\n","protected":false},"author":37,"featured_media":1815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"global-categories":[],"class_list":["post-1812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motionscykling"],"yoast_head":"\nS\u00e5dan sikrer du br\u00e6ndstof til turen - \u0160koda We Love Cycling - Danmark<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/dk\/motionscykling\/saadan-sikrer-du-braendstof-til-turen\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u00e5dan sikrer du br\u00e6ndstof til turen\" \/>\n<meta property=\"og:description\" content=\"P\u00e5 internettet er der er mange r\u00e5d om, hvilken kost der forbedrer udholdenheden. 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