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Träningskost med det du har hemma

Mar 23, 2008 in Kolhydrater, Kost, Kosttillskott, Mat, Naturliga kosttillskott, Protein, Tips, Träningskost, Återhämtning

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Det går faktiskt att klara sig bra utan kosttillskott, trots väldigt intensiv träning. Skafferiet brukar innehålla det mesta som behövs för en bra träningskost. Några riktlinjer och tips:

  • Frukt är jättebra! Vitaminer behövs ännu mer vid träning, dels för återhämtning dels för att kroppen måste använda vitaminerna för att bygga upp nya muskler med. En eller två bananer efter träningen gör att både energi och vitaminer tillförs, liksom ett äpple. Vid intensiv träning kan det ibland vara nödvändigt och bra att äta frukt 3-6 gånger per dag mellan de vanliga målen.
  • Frukost är det viktigaste. Det är ingen klyscha, det är helt sant. En rejäl frukost gör att kroppen orkar med all träning. Musli, fil, frukt, mörkt bröd, bra pålägg (leverpastej är t.ex. väldigt bra) och ett glas juice är tips. Mjölk, fet ost, smörgåsmargarin och söta Corn Flakes är dock inte någon bra frukost, det kan tvärtom ta ned kroppens energiflöde.
  • Mycket kött (t.ex. fläskfilé, köttgryta eller biffar), fet fisk (t.ex. lax) och mycket bönor gör att man både får i sig tillräckligt med protein samt Omega 2 och 3, som är viktiga ingredienser i kroppens uppbyggnad. Då behövs inget proteinpulver, som ändå innehåller mer skit än nyttigheter.
  • Kolhydrater är inte heller någon klyscha. För någon som tränar mycket behövs energi i form av pasta, ris och potatis. Försök om det är möjligt att använda fullkornsris, fullkornspasta och kanske även än nyttigare varianter som bulgur. Det gör kroppen gott.

Kort och gott: fokusera på bra mat, gärna fullkornsvarianter och nyttigheter. Ta bort mjölk och ljust bröd, ät mycket frukt och grönsaker och slutligen ät ordentligt! Det behövs, men ät bra saker. Magen blir nöjdare och kroppen får ut det mesta av träningen på ett helt annat sätt!

45 Replies

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Strict Standards: Only variables should be assigned by reference in /storage/content/34/160534/gymtips.se/public_html/wp-includes/post.php on line 117 « Kosttillskott för att bygga muskler
Strict Standards: Only variables should be assigned by reference in /storage/content/34/160534/gymtips.se/public_html/wp-includes/post.php on line 117 Vart hittar man bra sportnyheter? »

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