{"id":3242,"date":"2022-11-15T12:12:56","date_gmt":"2022-11-15T12:12:56","guid":{"rendered":"https:\/\/www.welovecycling.com\/no\/?p=3242"},"modified":"2022-11-15T12:13:08","modified_gmt":"2022-11-15T12:13:08","slug":"hvordan-spise-for-og-under-en-sykkelturer-i-kulden","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/no\/2022\/11\/15\/hvordan-spise-for-og-under-en-sykkelturer-i-kulden\/","title":{"rendered":"Hvordan spise f\u00f8r og under en sykkelturer i kulden"},"content":{"rendered":"

Som du forventer, krever sykling om vinteren annet drivstoff for kroppen din enn n\u00e5r v\u00e6ret er mer temperert. For det f\u00f8rste trenger du flere kalorier og mindre v\u00e6ske, fordi du vil svette mindre, og derfor miste mindre vann. Du vil ogs\u00e5 jobbe hardere, fordi n\u00e5r du er ute i kulden, forbrenner kroppen din kalorier bare for \u00e5 holde deg varm selv n\u00e5r du st\u00e5r stille. Men du m\u00e5 fortsatt f\u00f8lge den gylne regelen for hydrering: Drikk n\u00e5r du er t\u00f8rst \u2013 men drikk. Og om vinteren, drikk noe varmt.<\/strong><\/p>\n


\nDet visste du sikkert. Men visste du ogs\u00e5 at hvis du planlegger \u00e5 sykle senere p\u00e5 den kalde l\u00f8rdagen i desember, b\u00f8r du spise en frokost som spesielt forbereder deg p\u00e5 anstrengende trening i kulden? Et morgenm\u00e5ltid med for det meste karbohydrater, med litt protein, noen timer f\u00f8r du drar p\u00e5 veien vil sette deg godt opp. Vi anbefaler fullkornsbr\u00f8d eller bagels, m\u00fcsli eller havregryn, og fettfri gresk yoghurt eller et egg (posjert eller kokt, aldri stekt) for protein, alt vasket ned med ferskpresset juice eller en frukt- eller b\u00e6rsmoothie.<\/p>\n

Det er viktig \u00e5 unng\u00e5 fet mat (pr\u00f8v margarin i stedet for sm\u00f8r p\u00e5 bagelen, og absolutt ingen bacon eller p\u00e5legg) og alt annet som er vanskelig \u00e5 ford\u00f8ye og vil bremse deg. Deretter, f\u00f8r du klatrer i salen, ta en matbit for rask energi, som en banan eller til og med litt potetmos, og noe varmt \u00e5 drikke, for eksempel gr\u00f8nn te.<\/p>\n

En advarsel: Hvis du ikke er ordentlig kledd for vinterturen, spiller det ingen rolle hva du spiser. \u00c5 sykle n\u00e5r det er kaldt vil spise opp kalorier veldig raskt. Det er grunnen til at snacken og den varme drikken f\u00f8r turen er s\u00e5 viktig, spesielt hvis det tar deg 10 til 15 minutter \u00e5 varme opp. S\u00e5 kle deg i riktige lag og s\u00f8rg for at du har p\u00e5 deg materialer som hjelper til med \u00e5 transportere bort svette. \u00c5 svette i kulda vil f\u00e5 deg til \u00e5 skjelve, og dermed bruke mer energi.<\/p>\n

\"\"<\/a>
Spis en rask og n\u00e6ringsrik matbit f\u00f8r turen.<\/figcaption><\/figure>\n

American College of Sports Medicine anbefaler 30 til 60 gram karbohydrater per time med trening. For en tur lenger enn 90 minutter, \u00f8k den til 90 til 120 gram karbohydrater per time med kj\u00f8ring. (ACSM er en utmerket kilde til informasjon for data om \u00e5 gi energi til kroppen din for fysisk aktivitet.) Om vinteren vil du \u00f8nske \u00e5 v\u00e6re mot toppen av disse omr\u00e5dene \u2013 selv om det ogs\u00e5 avhenger av hastigheten kroppen din forbrenner kalorier med. Personer med langsom basalmetabolisme vil trenge \u00e5 spise litt mindre enn folk som forbrenner kalorier raskere. Bare du vet hvordan kroppen din fungerer.<\/p>\n

Forresten, hvis du vet dagen f\u00f8r at du skal ta deg en lang tur dagen etter, kan du vurdere \u00e5 ha pasta til middag. Det vil gi mange sakteforbrennende karbohydrater som vil v\u00e6re en stabil drivstoffkilde og opprettholde blodsukkerkonsentrasjonen under turen.<\/p>\n

Du vil ogs\u00e5 spise og drikke under vinterturen. Her er noen forslag til hva du skal pakke. En termosflaske med varm gr\u00f8nn (eller annen) te, s\u00f8tet med honning (IKKE sukker!) er avgj\u00f8rende. Myk mat som brownies, sm\u00f8rbr\u00f8d eller rosiner er ideelle fordi de ikke fryser. Advarsel: Ikke ta med energibarer fordi de vil fryse og derfor bli uspiselige.<\/p>\n

For \u00e5 b\u00e6re maten og drikken du tar med deg p\u00e5 en lang vintertur, kan du tenke p\u00e5 \u00e5 bruke en overr\u00f8rsveske, bare fordi det vil v\u00e6re mindre belastende, spesielt med lagene med kl\u00e6r du skal ha p\u00e5 deg. Og husk at det er bedre \u00e5 v\u00e6re litt overdreven enn for lite drivstoff p\u00e5 turen. En god m\u00e5te \u00e5 finne ut hvor godt du gir n\u00e6ring til kroppen din, er \u00e5 se hvor sulten du er n\u00e5r du kommer hjem etter turen. Hvis du kunne spise en hest, m\u00e5 du spise mer f\u00f8r og under neste tur.<\/p>\n","protected":false},"excerpt":{"rendered":"

Som du forventer, krever sykling om vinteren annet drivstoff for kroppen din enn n\u00e5r v\u00e6ret er mer temperert. For det […]<\/p>\n","protected":false},"author":168,"featured_media":3244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22,1],"tags":[],"global-categories":[69],"class_list":["post-3242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-helse","category-uncategorized","global-categories-brand"],"yoast_head":"\nHvordan spise f\u00f8r og under en sykkelturer i kulden - \u0160koda We Love Cycling - Norge<\/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\/no\/2022\/11\/15\/hvordan-spise-for-og-under-en-sykkelturer-i-kulden\/\" \/>\n<meta property=\"og:locale\" content=\"nb_NO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hvordan spise f\u00f8r og under en sykkelturer i kulden\" \/>\n<meta property=\"og:description\" content=\"Som du forventer, krever sykling om vinteren annet drivstoff for kroppen din enn n\u00e5r v\u00e6ret er mer temperert. 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