{"id":733,"date":"2017-02-28T11:43:23","date_gmt":"2017-02-28T11:43:23","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=733"},"modified":"2017-03-07T08:28:01","modified_gmt":"2017-03-07T08:28:01","slug":"derfor-fedt-overlegne-energikilde-udholdenhedssport","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/motionscykling\/derfor-fedt-overlegne-energikilde-udholdenhedssport\/","title":{"rendered":"Derfor er fedt den overlegne energikilde til udholdenhedssport"},"content":{"rendered":"<p><strong>Hvad nu, hvis kulhydrater ikke er den bedste energikilde? Hvad nu, hvad det faktisk er fedt, der altid har v\u00e6ret det oplagte valg? L\u00e6r her, hvordan menneskekroppen p\u00e5fylder energi, og hvorfor fedt er vores fortrukne energikilde, n\u00e5r det g\u00e6lder udholdenhed.<\/strong><\/p>\n<h2>Energisystemer 101<\/h2>\n<p>Menneskekroppen producerer energi ved at konvertere med til ATP (adenosine trifosfat), som s\u00e5 nedbrydes til ADP (adenosin difosfat). Der er tre m\u00e5der, hvorp\u00e5 kroppen p\u00e5fylder ATP, afh\u00e6ngigt af tr\u00e6ningsintensiteten. F\u00f8rst, n\u00e5r vi tr\u00e6ner i mere end to minutter, bruger vi det aerobe energisystem. N\u00e5r oxygen er tilg\u00e6ngeligt, forbr\u00e6nder kroppen fedt og kulhydrater (eller protein, hvis det er n\u00f8dvendigt) til ATP-syntesen. Andelen af fedt, der forbr\u00e6ndes, er h\u00f8jest ved lav intensitet og n\u00e5r atleten er fedttilpasset. Dern\u00e6st, til intense indsatser, der varer mindre end to minutter, bruges det anaerobe system. Kroppen nedbryder glukose i musklerne eller glykogen i leveren, s\u00e5 det bliver til pyrovat, der straks giver energi, og som producerer m\u00e6lkesyre som biprodukt. Under maksimum intensitet i 3-30 sekunder bruger kroppen det fosfagene energisystem. Kroppen nedbryder ADP yderligere til AMP (adenosin monofosfat) og Pi (uorganisk fosfat). Kroppen kombinerer s\u00e5 Pi med aminosyreren kreatin og ADP for at lave mere ATP.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"7\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50.0% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/www.instagram.com\/p\/BIAgPlxjUT8\/\" target=\"_blank\">Winner!<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">Et opslag delt af Peter Sagan (@petosagan) den <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2016-07-18T15:29:09+00:00\">18. Jul 2016 kl. 8:29 PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async defer src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<p>Som du kan se, n\u00e5r det g\u00e6lder korte, intense indsatser (forestil dig Peter Sagan, der printer mod m\u00e5lstregen), s\u00e5 handler det om glukose. Fedt kommer i spil ved lavere intensitet, n\u00e5r vi har nok oxygen og vi har behov for at bevare output i l\u00e6ngere tid ad gangen (forestil dig Chris Froome, der vinder Tour de France efter 89 timers arbejde).<\/p>\n<h2>Vi har markant mere energi opbevaret som fedt end kulhydrater<\/h2>\n<p>Nu da vi forst\u00e5r, hvordan menneskets krop skaber energi, s\u00e5 lad os se, hvor meget af det, vi b\u00e6rer rundt p\u00e5. Lad os tage et eksempel med en tr\u00e6net, mandlig cykelrytter, der vejer 65 kilo og har en fedtprocent omkring 10%. Hans krop opbevarer energi svarende til 50.000 kalorier fedt og omkring 2.000 kalorier kulhydrater (glukose og glykogen).<\/p>\n<p>Hvis vi overvejer, at han bruger 800 kalorier i timen, n\u00e5r han cykler med en gennemsnitsfart omkring 32 km\/t, s\u00e5 kan vi teoretisk sige at: Han kunne k\u00f8re ca. 2000 kilometer p\u00e5 sine fedtreserver, men kun omkring 80 kilometer p\u00e5 de opbevarede kulhydrater.<\/p>\n<h2>Metabolske fordele ved at bruge fedt som br\u00e6ndstof<\/h2>\n<p>S\u00e5 mens kroppen glykogendepoter er ret begr\u00e6nsede, s\u00e5 er fedtdepoterne n\u00e6rmest uudt\u00f8mmelige i forbindelse med udholdenhed. Med den rigtige tr\u00e6ning kan vi l\u00e6re vores krop at bruge en st\u00f8rre andel fedt ved medium og endda h\u00f8jere intensiteter. Studier viser, at n\u00e5r kroppen er i en tilstand, hvor der ikke umiddelbart er kulhydrater tilg\u00e6ngelige, \u00f8ger det fedtforbr\u00e6ndingen, den aerobe kapacitet og muskeludholdenheden. P\u00e5 den m\u00e5de er vi m\u00e5ske i stand til at reducere vores afh\u00e6ngighed af kulhydrater (b\u00e5de fra kosten og depoterne) og forebygge at ramme muren under et l\u00f8b.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2017\/02\/glykogen-vs-tuk-1-1024x1024.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-735\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2017\/02\/glykogen-vs-tuk-1-1024x1024.png\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2017\/02\/glykogen-vs-tuk-1-1024x1024.png 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2017\/02\/glykogen-vs-tuk-1-1024x1024-150x150.png 150w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2017\/02\/glykogen-vs-tuk-1-1024x1024-300x300.png 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2017\/02\/glykogen-vs-tuk-1-1024x1024-768x768.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hvad nu, hvis kulhydrater ikke er den bedste energikilde? Hvad nu, hvad det faktisk er fedt, der altid har v\u00e6ret [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":734,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"global-categories":[],"class_list":["post-733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motionscykling"],"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>Derfor er fedt den overlegne energikilde til udholdenhedssport - \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\/derfor-fedt-overlegne-energikilde-udholdenhedssport\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Derfor er fedt den overlegne energikilde til udholdenhedssport\" \/>\n<meta property=\"og:description\" content=\"Hvad nu, hvis kulhydrater ikke er den bedste energikilde? 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