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Hva skal jeg spise, når og hvorfor? Det finnes mye informasjon om hva og hvordan, men det trenger ikke å være så komplisert. 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I forkant av trening er det gunstig å drikke vann og opprettholde væskebalansen. Hovedmåltider bør inntas 2-3 timer før trening. Etter måltidet trenger kroppen tid til å fordøye maten, og dersom du hiver deg rett ut i treningsøkten kan det føre til ubehag og kvalme.

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Et hovedmåltid kan være:

\n\n

Havregrøt med melk, bær og nøtter
Grove brødskiver med proteinrikt pålegg (ost, skinke, egg, kalkunpålegg og lignende)
Kjøtt, fisk eller bønner/ linser med tilbehør (bruk tallerkenmodellen)

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Skulle du bli sulten eller tom før trening kan det være fint å spise et mindre måltid ca. en time før trening.

\n"}},{"type":"opt_rich_text","richText":{"displayAsInfoBox":true,"header":null,"text":"

Et mellommåltid kan være:

\n\n

Frukt, smoothie, energibar, nøtter, yoghurt, sjokolademelk og banan, eller lignende.

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Dersom du har dekt behovet for væske- og matinntak i løpet av dagen trenger du sannsynligvis ikke påfyll under treningsøkten.
\n
\nVed trening som varer under en time, trenger vi nødvendigvis ikke påfyll. Dersom treningsøkten er under 90 minutter, og/ eller med høy intensitet, og du stiller med et lite karbohydratlager, kan det være gunstig med noe påfyll slik at du ikke går tom. Da kan det være gunstig med væskeinntak og noe karbohydrat, som for eksempel:

\n\n

Sportsdrikk, saft, banan, rosiner, sportsbarer eller lignende med noe vann til i pausene.

\n\n

Varer treningsøkten lenger enn 90 minutter, er det gunstig med påfyll for å utsette tretthetsfølelse og opprettholde intensiteten under treningen. Dette gjøres ved væskeinntak og karbohydrat. Det kan for eksempel være:

\n\n

Sportsdrikk, saft, brødskiver med syltetøy eller honning, müslibarer og bananer

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Kroppen trenger hjelp til å bygge seg opp i restitusjonsfasen, og det kan du hjelpe til med ved å spise mat i etterkant av trening. Mat som gir både karbohydrater og proteiner bidrar i gjenoppbygning av kroppen etter trening. Protein bidrar i oppbygningen av muskelmasse, og karbohydrat trenger vi for å fylle på lagrene til kroppens fremste energikilde.
\n
\nEn fin huskeregel er å innta et lite måltid innen 30 minutter etter trening, innen 1-2 timer etter trening, eller vente til neste hovedmåltid. Ta en vurdering på når ditt siste måltid var og hvilket behov du har. Det viktigste er at du tilrettelegger etter din hverdag, lytter til kroppens signaler og finner den veien som passer best for deg.

\n"}},{"type":"opt_rich_text","richText":{"displayAsInfoBox":false,"header":"Snakk med en kostholdsveileder ","text":"

Vil du lære mer om hvordan det du spiser og drikker påvirker deg? Hvordan du med små justeringer kan få både bedre helse, og mer effekt av treningsøktene dine? Da bør du snakke med en av våre kostholdsveiledere. Våre kostholdsveiledere er en del av vårt PT-team og man kjøper timer for veiledning på samme måte som PT-timer.
\n
\nKjøp kostholdstimer.

\n"}},{"type":"opt_rich_text","richText":{"displayAsInfoBox":false,"header":null,"text":"

Kilder:
\n
\nIdrettsernæring
\nAktivitetshåndboken

\n"}}],"thumbnail":{"title":null,"image":{"imageUrl":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/full/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","sizes":{"xxs":{"url":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/width-256/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","w":256},"xs":{"url":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/width-512/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","w":512},"sm":{"url":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/width-768/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","w":768},"m":{"url":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/width-1024/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","w":1024},"l":{"url":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/width-1280/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","w":1280},"xl":{"url":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/width-1536/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","w":1536},"xxl":{"url":"https://sio-xp7prod.enonic.cloud/site/siono/master/_/image/5c331bc1-f644-497e-a3ad-42fb37c46a85:8a21d7aacf0205faf76a48414ebb692b265fef92/width-2048/Athletica%202016%20-%20Foto%20Svein%20Finneide-37.jpg.jpg?quality=80","w":2048}},"mimeType":"image/jpeg","data":{"caption":null,"altText":null},"mediaMeta":{"imageHeight":1315,"imageWidth":2048,"fileType":"image/jpeg","pixelSize":2693120,"byteSize":3893803,"focalPoint":{"x":0.5,"y":0.5}}}},"relevantContent":{"title":null,"relevantContentList":[{"displayName":"Hvorfor 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