{"id":1719,"date":"2019-02-03T22:07:44","date_gmt":"2019-02-03T21:07:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/se\/?p=1719"},"modified":"2019-02-19T12:26:32","modified_gmt":"2019-02-19T11:26:32","slug":"att-dricka-pa-ratt-satt","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/se\/2019\/02\/03\/att-dricka-pa-ratt-satt\/","title":{"rendered":"Att dricka p\u00e5 r\u00e4tt s\u00e4tt"},"content":{"rendered":"

Din v\u00e4tskebalans p\u00e5verkar din prestation och din mentala styrka. \u00c4r du uttorkad tappar du b\u00e5de kraft och f\u00f6rm\u00e5gan att k\u00e4mpa p\u00e5. Kroppen f\u00e5r ocks\u00e5 problem att reglera sin temperatur. Men det finns s\u00e4tt att f\u00f6rebygga uttorkning och h\u00e5lla energiniv\u00e5erna uppe.<\/b><\/p>\n

<\/p>\n

Vatten, kaffe och te<\/strong><\/h2>\n

Den b\u00e4sta dryckestaktiken n\u00e4r du inte tr\u00e4nar \u00e4r att alltid dricka n\u00e4r du \u00e4r t\u00f6rstig och d\u00e5 v\u00e4lja vatten. T\u00e4nk ocks\u00e5 p\u00e5 att soppor, gr\u00f6nsaker, frukter och annan v\u00e4tskerik mat hj\u00e4lper till att h\u00e5lla v\u00e4tskebalansen. Kaffe och te \u00e4r inte heller s\u00e5 d\u00e5ligt som det ofta beskrivs.<\/p>\n

\"\"<\/a>
Os\u00f6tat gr\u00f6nt te \u00e4r ett bra val om man ska dricka n\u00e5got varmt.<\/figcaption><\/figure>\n

V\u00e4lj r\u00e4tt sportdryck<\/strong><\/h2>\n

N\u00e4r du tr\u00e4nar kan du med f\u00f6rdel dricka sockerhaltiga drycker. Vanligt vatten \u00e4r inte optimalt f\u00f6r att ge kroppen v\u00e4tska och vetenskapliga studier visar att v\u00e4tskeupptaget kan f\u00f6rb\u00e4ttras om du kombinerar vatten, salt och kolhydrater. Och det kr\u00e4vs inte mycket f\u00f6r att ge effekt. Redan vid n\u00e5gra procent kolhydrater p\u00e5verkas upptaget positivt.\u00a0 <\/span>Men det finns \u00e4ven drycker med h\u00f6gre energikoncentrationer. Flera faktorer avg\u00f6r vad du ska satsa p\u00e5 att f\u00e5 i dig i samband med tr\u00e4ning eller t\u00e4vling. Hur l\u00e4nge du ska h\u00e5lla p\u00e5, temperatur och intensitet \u00e4r n\u00e5gra av nyckelfaktorerna som avg\u00f6r. F\u00f6renklat finns det tre olika typer av sportdrycker:<\/p>\n

L\u00e5gt kolhydratsinneh\u00e5ll, f\u00f6r hydrering<\/b> \u2013 F<\/span>orskning visar att en l\u00e5g kolhydratsm\u00e4ngd (under 4% kolhydrater) kombinerat med natrium och vatten \u00f6kar kroppens upptag av v\u00e4tskan. Under riktigt varma pass, eller n\u00e4r aktivitetstiden \u00e4r l\u00e5ng och du svettas riktigt mycket l\u00e4mpar sig denna kategori av drycker v\u00e4l. Lite energi men ocks\u00e5 l\u00e4gre risk f\u00f6r magproblem.<\/p>\n

Traditionell sportdryck, en kompromiss<\/b> \u2013 De flesta drycker som du hittar tillh\u00f6r denna kategorin. Kolhydratsniv\u00e5erna varierar, men ligger p\u00e5 mellan fyra till \u00e5tta procent. Dessa \u00e4r utformade f\u00f6r att m\u00f6ta b\u00e5de energi- och v\u00e4tskebehovet. Mer energi men st\u00f6rre risk f\u00f6r magproblem.<\/p>\n

H\u00f6gt kolhydratsinneh\u00e5ll, med fokus p\u00e5 energi<\/b> \u2013 En kategori som historiskt inte funnits, till stor del p\u00e5 grund av magproblemen som h\u00f6ga koncentrationerna av kolhydrater (\u00f6ver \u00e5tta procent) kan medf\u00f6ra. Men de senaste \u00e5ren har det skett stora framsteg p\u00e5 utvecklingssidan och det svenska f\u00f6retaget Maurten har lyckats l\u00f6sa magproblemet. Idag finns drycker med h\u00f6gt energiinneh\u00e5ll, som l\u00e4mpar sig v\u00e4l f\u00f6r h\u00f6g intensitet, med l\u00e5g risk f\u00f6r magproblem.<\/p>\n

https:\/\/www.instagram.com\/p\/BQlNSdZBCOH\/<\/p>\n

F\u00e5 i dig salt<\/strong><\/h2>\n

N\u00e4r du planerar din tr\u00e4ningsdryck \u00e4r elektrolyter en viktig komponent. Stora delar av ditt mineralbehov t\u00e4cks av din kost och forskning visar att den enda elektrolyt som du f\u00f6rlorar i betydande grad n\u00e4r du svettas \u00e4r natrium. S\u00e5 se d\u00e4rf\u00f6r till att dricka n\u00e5got med salt i n\u00e4r du tr\u00e4nar eller r\u00f6r p\u00e5 dig. Mer eller mindre alla sportdrycker ers\u00e4tter saltf\u00f6rlusten som uppst\u00e5r n\u00e4r du svettas.\u00a0<\/span><\/p>\n

Hur mycket?<\/strong><\/h2>\n

F\u00f6r tr\u00e4ningspass p\u00e5 under en timme beh\u00f6ver du inte fundera s\u00e5 mycket p\u00e5 vad du dricker om det inte \u00e4r extremt varmt. Generella riktlinjer f\u00f6r hur mycket du b\u00f6r dricka \u00e4r sv\u00e5rt att ge \u2013 det \u00e4r m\u00e5nga faktorer som avg\u00f6r hur mycket v\u00e4tska och energi som du beh\u00f6ver. Men en tumregel f\u00f6r l\u00e4ngre pass \u00e4r att se till att du f\u00e5r i dig runt 80 gram kolhydrater per timma. Sportdryckstillverkarna deklarerar alltid m\u00e4ngden kolhydraterna p\u00e5 f\u00f6rpackningen. R\u00e4kna bakl\u00e4nges hur mycket dryck du b\u00f6r f\u00e5 i dig f\u00f6r att uppn\u00e5 m\u00e4ngden energi. B\u00f6rja testa strategin i tr\u00e4ning och f\u00f6rs\u00f6k utarbeta en plan f\u00f6r hur mycket du b\u00f6r f\u00e5 i dig varje g\u00e5ng du dricker. Det \u00e4r alltid viktigt att testa din strategi under tr\u00e4ning s\u00e5 du har utrymme att b\u00e5de testa och justera intaget efter din kropp och olika f\u00f6ruts\u00e4ttningar. Och gl\u00f6m inte att fylla p\u00e5 efter passen s\u00e5 du kompensera f\u00f6rlorad energi och hj\u00e4lper kroppen att \u00e5terh\u00e4mta sig.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Din v\u00e4tskebalans p\u00e5verkar din prestation och din mentala styrka. \u00c4r du uttorkad tappar du b\u00e5de kraft och f\u00f6rm\u00e5gan att k\u00e4mpa […]<\/p>\n","protected":false},"author":80,"featured_media":1792,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"global-categories":[],"class_list":["post-1719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nyheter"],"yoast_head":"\nAtt dricka p\u00e5 r\u00e4tt s\u00e4tt - \u0160koda - We Love Cycling - Sweden<\/title>\n<meta name=\"description\" content=\"Dehydration affects your body as well as your brain. 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