{"id":27,"date":"2026-09-16T07:59:52","date_gmt":"2026-09-16T07:59:52","guid":{"rendered":"https:\/\/jonasvalsted.dk\/?p=27"},"modified":"2026-09-16T08:05:26","modified_gmt":"2026-09-16T08:05:26","slug":"hvad-skal-du-spise-foer-og-efter-traening","status":"publish","type":"post","link":"https:\/\/jonasvalsted.dk\/?p=27","title":{"rendered":"Hvad skal du spise f\u00f8r og efter tr\u00e6ning?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Mad spiller en stor rolle, hvis du gerne vil have energi til tr\u00e6ningen og give kroppen gode betingelser for restitution bagefter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Men hvad skal du egentlig spise f\u00f8r og efter et tr\u00e6ningspas?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">F\u00f8r tr\u00e6ning<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Det vigtigste f\u00f8r tr\u00e6ning er, at du har energi nok til at gennemf\u00f8re dit tr\u00e6ningspas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kulhydrater er kroppens vigtigste energikilde under mange former for tr\u00e6ning. Derfor kan et m\u00e5ltid med kulhydrater v\u00e6re en god id\u00e9 f\u00f8r tr\u00e6ning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eksempler kunne v\u00e6re:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Havregryn med banan<\/li>\n\n\n\n<li>Rugbr\u00f8d med \u00e6g<\/li>\n\n\n\n<li>Yoghurt med m\u00fcsli<\/li>\n\n\n\n<li>Ris med kylling<\/li>\n\n\n\n<li>En banan og skyr<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Hvor meget du skal spise afh\u00e6nger blandt andet af, hvor lang tid der er til tr\u00e6ning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Skal man spise lige inden?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ikke n\u00f8dvendigvis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nogle har det bedst med et st\u00f8rre m\u00e5ltid 2-3 timer f\u00f8r tr\u00e6ning. Andre foretr\u00e6kker en mindre snack t\u00e6ttere p\u00e5 tr\u00e6ningen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Det vigtigste er at finde ud af, hvad din egen mave fungerer bedst med.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Efter tr\u00e6ning<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Efter tr\u00e6ning handler det blandt andet om at give kroppen n\u00e6ringsstoffer til restitution.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et m\u00e5ltid med b\u00e5de protein og kulhydrater er et godt udgangspunkt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eksempelvis:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kylling + ris + gr\u00f8ntsager<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">eller<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Skyr + banan + havregryn<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">eller<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00c6g + rugbr\u00f8d + frugt<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hvad med den ber\u00f8mte proteinshake?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En proteinshake kan v\u00e6re praktisk, hvis du ikke har mulighed for at spise et almindeligt m\u00e5ltid.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Men en shake er ikke magisk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hvis du allerede f\u00e5r tilstr\u00e6kkeligt med protein gennem din almindelige kost, er der ikke noget s\u00e6rligt ved proteinpulver i sig selv.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Husk v\u00e6ske<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e6ske er ogs\u00e5 vigtigt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hvis du tr\u00e6ner h\u00e5rdt og sveder meget, kan v\u00e6skemangel p\u00e5virke din pr\u00e6station.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start derfor gerne tr\u00e6ningen velhydreret og drik l\u00f8bende efter behov.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Konklusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Du beh\u00f8ver ikke f\u00f8lge en kompliceret kostplan for at spise godt omkring din tr\u00e6ning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fokus\u00e9r p\u00e5 almindelig n\u00e6ringsrig mad, tilstr\u00e6kkeligt protein, kulhydrater til energi og v\u00e6ske.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mad spiller en stor rolle, hvis du gerne vil have energi til tr\u00e6ningen og give kroppen gode betingelser for restitution bagefter. Men hvad skal du egentlig spise f\u00f8r og efter et tr\u00e6ningspas? F\u00f8r tr\u00e6ning Det vigtigste f\u00f8r tr\u00e6ning er, at du har energi nok til at gennemf\u00f8re dit tr\u00e6ningspas. Kulhydrater er kroppens vigtigste energikilde under [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-27","post","type-post","status-publish","format-standard","hentry","category-kost"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":8}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hvad skal du spise f\u00f8r og efter tr\u00e6ning? - Jonas&#039; blog<\/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:\/\/jonasvalsted.dk\/?p=27\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hvad skal du spise f\u00f8r og efter tr\u00e6ning? - Jonas&#039; blog\" \/>\n<meta property=\"og:description\" content=\"Mad spiller en stor rolle, hvis du gerne vil have energi til tr\u00e6ningen og give kroppen gode betingelser for restitution bagefter. Men hvad skal du egentlig spise f\u00f8r og efter et tr\u00e6ningspas? F\u00f8r tr\u00e6ning Det vigtigste f\u00f8r tr\u00e6ning er, at du har energi nok til at gennemf\u00f8re dit tr\u00e6ningspas. 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