{"id":111,"date":"2017-11-22T13:53:21","date_gmt":"2017-11-22T13:53:21","guid":{"rendered":"https:\/\/www.welovecycling.com\/se\/?p=111"},"modified":"2022-07-01T15:12:11","modified_gmt":"2022-07-01T14:12:11","slug":"a-day-of-eating-for-a-tour-de-france-cyclist","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/se\/2017\/11\/22\/a-day-of-eating-for-a-tour-de-france-cyclist\/","title":{"rendered":"En dag av \u00e4tande f\u00f6r en Tour de France-cyklist"},"content":{"rendered":"

Vad kr\u00e4vs f\u00f6r att slutf\u00f6ra en tuff etapp i Tour de France p\u00e5 en bra tid? Grundf\u00f6ruts\u00e4ttningarna \u00e4r att atleten har sin formtopp, med st\u00f6d fr\u00e5n ett proffsstall, en extremt dyr landsv\u00e4gscykel (eller fler), och en \u00f6verraskande stor m\u00e4ngd av mat och dryck. Den sistn\u00e4mnda \u00e4r f\u00f6rmodligen den enklaste men \u00e4nd\u00e5 l\u00e5ngt ifr\u00e5n l\u00e4tt. L\u00e5t oss ta en n\u00e4rmare titt p\u00e5 den n\u00e4ring en Tour de France-cyklist beh\u00f6ver p\u00e5 t\u00e4vlingsdagen.<\/strong><\/span>
\n<\/p>\n

En cyklist som slutf\u00f6r Tour de France kommer att br\u00e4nna cirka 140 000 kcal under 21 dagars t\u00e4vlande. Den m\u00e4ngd kalorier motsvarar ungef\u00e4r 275 Big Macs, 114kg biff eller 56kg glass – v\u00e4lj sj\u00e4lv. Varje etapp kr\u00e4ver cirka 5 000-8000 kcal per dag, beroende p\u00e5 sv\u00e5righetsgraden. F\u00f6r att s\u00e4tta det i perspektiv br\u00e4nner en genomsnittlig person som cyklar f\u00f6r n\u00f6jes skull bara 2500 – 3000 kcal per dag. Majoriteten av kalorierna p\u00e5 t\u00e4vlingsdagen intas i form av kolhydrater. F\u00f6r en 70kg atlet kan det vara s\u00e5 mycket som 1 400 gram. Du skulle beh\u00f6va \u00e4ta cirka 55 bananer p\u00e5 en dag f\u00f6r att f\u00e5 i dig motsvarande m\u00e4ngd kolhydrater. Och de beh\u00f6ver \u00e4ven h\u00e5lla v\u00e4tskebalansen, vilket kan inneb\u00e4ra upp till 10 liter v\u00e4tska om dagen. Detta \u00e4r imponerande m\u00e4ngder, men vad \u00e4r det egentligen f\u00f6r mat som de st\u00f6rsta namnen p\u00e5 Tour de France \u00e4ter? Enligt Henrik Orre, kock p\u00e5 Team Sky, kan det se ut ungef\u00e4r s\u00e5 h\u00e4r:<\/span><\/p>\n

09:00 Frukost<\/b><\/strong><\/h2>\n

En sk\u00e5l med havregrynsgr\u00f6t och n\u00f6tter, en stor omelett, tre sm\u00f6rg\u00e5sar med ost och skinka, 100 g pasta, 1 sk\u00e5l med yoghurt, 500 ml fruktsmoothie, 1 glas \u00e4ppeljuice, 1 kopp kaffe. Nej, det h\u00e4r \u00e4r inte de alternativen som finns. Allt detta utg\u00f6r en frukost f\u00f6r en enda Tour de France-cyklist.<\/span><\/p>\n

\"Screen<\/p>\n

10:30 Mellanm\u00e5l innan t\u00e4vling<\/b><\/strong><\/h2>\n

\u00c4pple, banan, en handfull n\u00f6tter, 2 energibars, massor med vatten och 1 kopp kaffe. Syftet med frukosten och mellanm\u00e5let \u00e4r att f\u00f6rs\u00f6ka f\u00e5 i sig s\u00e5 mycket kalorier som m\u00f6jligt f\u00f6re loppet, f\u00f6r att minska behovet av kalorier p\u00e5 cykeln.<\/span><\/p>\n

12:00 N\u00e4ring under t\u00e4vling<\/b><\/strong><\/h2>\n

Tv\u00e5 croissanter med sylt och skinka, 7 energibars, 2 isotoniska gels, 2 burkar Coca Cola och 6 flaskor elektrolytdryck. Energibars \u00e4r effektiva n\u00e4r det g\u00e4ller att fylla p\u00e5 med energi, men nutritionister inneh\u00e5ller vanligtvis n\u00e5gon riktig mat med tuggmotst\u00e5nd som till exempel croissanter, s\u00e5 att cyklisterna l\u00e4ttare f\u00e5r i sig kalorierna.<\/span><\/p>\n

\"giphy\"<\/p>\n

17:00 \u00c5terh\u00e4mtning efter t\u00e4vling<\/b><\/strong><\/h2>\n

Kyckling, 200g ris, 500ml frukt- och gr\u00f6nsakssmoothie och 2 koppar kaffe. En n\u00e4ringst\u00e4t m\u00e5ltid med en bra proteink\u00e4lla efter loppet \u00e4r otroligt viktigt f\u00f6r att hj\u00e4lpa cyklisterna att komma ur katabolism och \u00e5terh\u00e4mta sig snabbt. <\/span><\/p>\n

20:00 Middag<\/strong><\/h2>\n

En stor biff, 150 g pasta, 1 kopp med yoghurt, 500 ml gr\u00f6nsaksjuice och 2 koppar kaffe. Ja, de dricker mycket kaffe. Det kan f\u00f6rb\u00e4ttra prestanda och \u00e4r inte en f\u00f6rbjuden substans.<\/span><\/p>\n

\"infografika-02\"<\/p>\n

23:00\u00a0Kv\u00e4llsm\u00e5l<\/b><\/strong><\/h2>\n

En sk\u00e5l yoghurt med flingor, en handfull n\u00f6tter och lite frukt. Idrottarens kropp forts\u00e4tter att br\u00e4nna kalorier timmar efter en h\u00e5rd etapp i Tour de France. D\u00e4rf\u00f6r \u00e4r det viktigt att forts\u00e4tta fylla p\u00e5 med n\u00e4ring, \u00e4ven sent p\u00e5 kv\u00e4llen.<\/span><\/p>\n

Skulle du kunna \u00e4ta allt detta? Den h\u00e4r killen lyckades inte:<\/span><\/p>\n<\/lite-youtube>\n","protected":false},"excerpt":{"rendered":"

Vad kr\u00e4vs f\u00f6r att slutf\u00f6ra en tuff etapp i Tour de France p\u00e5 en bra tid? Grundf\u00f6ruts\u00e4ttningarna \u00e4r att atleten […]<\/p>\n","protected":false},"author":52,"featured_media":118,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,5,11,10],"tags":[20],"global-categories":[],"class_list":["post-111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost","category-nyheter","category-tdf","category-traning","tag-tour-de-france"],"yoast_head":"\nEn dag av \u00e4tande f\u00f6r en Tour de France-cyklist - \u0160koda - We Love Cycling - Sweden<\/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\/se\/2017\/11\/22\/a-day-of-eating-for-a-tour-de-france-cyclist\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"En dag av \u00e4tande f\u00f6r en Tour de France-cyklist\" \/>\n<meta property=\"og:description\" content=\"Vad kr\u00e4vs f\u00f6r att slutf\u00f6ra en tuff etapp i Tour de France p\u00e5 en bra tid? 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