{"id":57,"date":"2017-11-26T10:12:31","date_gmt":"2017-11-26T09:12:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/se\/?p=57"},"modified":"2017-11-28T13:48:26","modified_gmt":"2017-11-28T12:48:26","slug":"cyklister-och-vatska-forbattra-din-prestation","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/se\/2017\/11\/26\/cyklister-och-vatska-forbattra-din-prestation\/","title":{"rendered":"Cyklister och v\u00e4tska – F\u00f6rb\u00e4ttra din prestation"},"content":{"rendered":"

Det \u00e4r viktigt att f\u00e5 i sig tillr\u00e4ckligt med v\u00e4tska. Vanligtvis rekommenderas det att dricka \u00e5tta sm\u00e5 glas, eller cirka 2 liter vatten om dagen. Men hur mycket v\u00e4tska beh\u00f6ver du n\u00e4r du tr\u00e4nar? En bra strategi f\u00f6r hydrering kan ha stor inverkan p\u00e5 din prestationsf\u00f6rm\u00e5ga. L\u00e5t oss g\u00e5 igenom hur mycket och n\u00e4r du ska dricka, och vilken typ av dryck du ska v\u00e4lja f\u00f6r att maximera din prestation.<\/strong>
\n<\/p>\n

Drick n\u00e4r du \u00e4r t\u00f6rstig p\u00e5 cykeln<\/b><\/strong><\/h2>\n

F\u00f6r de flesta \u00e4r t\u00f6rsten en tillr\u00e4cklig indikator f\u00f6r v\u00e4tskebalansen. Det \u00e4r en v\u00e4ldigt p\u00e5litlig instinkt som utvecklats genom v\u00e5r evolution f\u00f6r att h\u00e5lla oss hydrerade och vid liv. T\u00f6rsten kommer n\u00e4r blodkoncentrationen, en exakt indikator p\u00e5 v\u00e5r v\u00e4tskebalans, har \u00f6kat med cirka 2%. Uttorkningen s\u00e4tter ig\u00e5ng vid ca 5% \u00f6kning, s\u00e5 t\u00f6rsten signalerar n\u00e4r du b\u00f6r dricka och den kommer i tillr\u00e4ckligt god tid f\u00f6r att du ska kunna undvika problem.<\/span><\/p>\n

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

Schemal\u00e4gg v\u00e4tskeintaget n\u00e4r du cyklar<\/b><\/strong><\/h2>\n

S\u00e5vida du inte \u00e4r en erfaren idrottare som acklimatiseras till de aktuella temperaturerna och utf\u00f6r ett v\u00e4l bepr\u00f6vat tr\u00e4ningspass, b\u00f6r du shemal\u00e4gga intaget av v\u00e4tska. N\u00e4r du tr\u00e4nar mer \u00e4n en g\u00e5ng om dagen eller i ett ovanligt varmt klimat \u00e4r det \u00e4nnu viktigare att ha en plan f\u00f6r v\u00e4tskeintaget. En genomsnittlig person b\u00f6r inte \u00f6verstiga v\u00e4tskem\u00e4ngden 800 ml i en normalt tempererad milj\u00f6, men det beh\u00f6ver justeras utefter storlek, intensitet och l\u00e4ngd under din cykeltur, och \u00e4ven din svettm\u00e4ngd.<\/span><\/p>\n

Vad b\u00f6r du dricka?<\/b><\/h2>\n

\u00d6verraskande nog \u00e4r vanligt vatten inte \u00e4r det b\u00e4sta alternativet f\u00f6r en god v\u00e4tskebalans vid tr\u00e4ning. Den perfekta v\u00e4tske\u00e5terst\u00e4llaren b\u00f6r inneh\u00e5lla 2-4% glukos f\u00f6r att f\u00f6rb\u00e4ttra v\u00e4tskeupptagningen, och natrium f\u00f6r att hj\u00e4lpa vattnet att fl\u00f6da fr\u00e5n de inre organen till blodet. Det finns tre typer av sportdrycker som skiljer sig \u00e5t i sockerinneh\u00e5ll.<\/span><\/p>\n

\"\"<\/a><\/p>\n

Hypotoniska drycker<\/em><\/strong>\u00a0\u2013 Dessa har en l\u00e4gre koncentration av sockerarter (1-4%) \u00e4n blodet, och till\u00e5ter d\u00e4rf\u00f6r en v\u00e4ldigt snabb upptagning. De anv\u00e4nds b\u00e4st f\u00f6re eller under l\u00e5ngvariga aktiviteter d\u00e4r v\u00e4tskebalansen \u00e4r av h\u00f6gsta prioritet.<\/span><\/p>\n

Isotoniska drycker<\/em><\/strong>\u00a0\u2013 Dessa har en liknande koncentration av sockerarter (6-8%) som blodet. De \u00e4r de mest omfattande n\u00e4r det g\u00e4ller anv\u00e4ndning och det \u00e4r d\u00e4rf\u00f6r de flesta vanliga sportdrycker anv\u00e4nder denna formel. De ger dig en m\u00e5ttlig m\u00e4ngd med kolhydrater och tas upp relativt snabbt, men kan orsaka magproblem i h\u00f6gre m\u00e4ngd.<\/span><\/p>\n

Hypertoniska drycker<\/em><\/strong>\u00a0– Dessa har en h\u00f6gre koncentration av sockerarter (10% +) \u00e4n blodet. De sm\u00e4lter l\u00e5ngsamt, och \u00e4r d\u00e4rf\u00f6r inte bra f\u00f6r konsumtion under cykelturen, d\u00e5 de skulle orsaka matsm\u00e4ltningsproblem. Dessa sockerarter anv\u00e4nds d\u00e4rf\u00f6r b\u00e4st under \u00e5terh\u00e4mtningen.<\/span><\/p>\n

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

Var kreativ<\/b><\/h2>\n

Som vi g\u00e5tt igenom handlar v\u00e4tskeintaget inte bara om vatten. De flesta livsmedel inneh\u00e5ller v\u00e4tskor, speciellt frukt, gr\u00f6nsaker och soppor som kan bidra till en avsev\u00e4rt god v\u00e4tskebalans utan att man beh\u00f6ver dricka. I motsats till vad m\u00e5nga tror, r\u00e4knas kaffe- och tedrickande ocks\u00e5 in, d\u00e5 deras v\u00e4tskedrivande effekt \u00e4r f\u00f6r svag f\u00f6r att minska v\u00e4tskebalansen. S\u00e5 var kreativ, s\u00e4rskilt n\u00e4r du tr\u00e4nar. Denna m\u00e5nad handlar om olika tillv\u00e4gag\u00e5ngss\u00e4tt f\u00f6r att h\u00e5lla v\u00e4tskebalansen och du f\u00e5r l\u00e4ra dig hur du g\u00f6r v\u00e4tske\u00e5terst\u00e4llande drycker hemma f\u00f6r att h\u00e5lla dem intressanta och v\u00e4lsmakande.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Det \u00e4r viktigt att f\u00e5 i sig tillr\u00e4ckligt med v\u00e4tska. Vanligtvis rekommenderas det att dricka \u00e5tta sm\u00e5 glas, eller cirka […]<\/p>\n","protected":false},"author":53,"featured_media":60,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,5,16,10],"tags":[28,27],"global-categories":[],"class_list":["post-57","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost","category-nyheter","category-tips","category-traning","tag-kost","tag-vatska"],"yoast_head":"\nCyklister och v\u00e4tska - F\u00f6rb\u00e4ttra din prestation - \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\/26\/cyklister-och-vatska-forbattra-din-prestation\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cyklister och v\u00e4tska - F\u00f6rb\u00e4ttra din prestation\" \/>\n<meta property=\"og:description\" content=\"Det \u00e4r viktigt att f\u00e5 i sig tillr\u00e4ckligt med v\u00e4tska. 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