{"id":5646,"date":"2026-09-16T13:30:28","date_gmt":"2026-09-16T11:30:28","guid":{"rendered":"https:\/\/jumping.fitness\/optimal-kost-for-traning\/"},"modified":"2026-09-16T13:30:28","modified_gmt":"2026-09-16T11:30:28","slug":"optimal-kost-for-traning","status":"publish","type":"post","link":"https:\/\/jumping.fitness\/sv\/optimal-kost-for-traning\/","title":{"rendered":"Optimal kost f\u00f6r tr\u00e4ning"},"content":{"rendered":"<style>.jfb{padding-top:108px;--ink:#191919;--muted:#5f5f5f;--line:#e8e8e6;--paper:#faf9f5;--acc1:#eaf0cf;--acc2:#f6e6a6;color:var(--ink);text-align:left}.jfb *{box-sizing:border-box}.jfb-in{max-width:760px;margin-inline:auto;padding-inline:clamp(16px,4vw,28px)}.jfb p,.jfb li{font-size:18px;line-height:1.72;color:var(--ink);margin:0}.jfb p+p,.jfb ul+p,.jfb ol+p,.jfb p+ul,.jfb p+ol{margin-top:20px}.jfb h2,.jfb h3{font-weight:500;line-height:1.12;letter-spacing:-.015em;margin:0;text-align:left}.jfb h1{font-weight:500;line-height:1.1;letter-spacing:-.02em;font-size:clamp(26px,3.4vw,36px);margin:0 0 6px;text-align:left}.jfb h2{font-size:clamp(23px,2.8vw,30px);margin-top:44px}.jfb h3{font-size:20px;margin-top:32px}.jfb h2+p,.jfb h3+p,.jfb h1+p{margin-top:16px}.jfb-lead{font-size:clamp(19px,2vw,22px) !important;line-height:1.55 !important;color:var(--muted) !important}.jfb a{color:var(--ink);text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px}.jfb ul,.jfb ol{margin:20px 0 0;padding-left:22px}.jfb li+li{margin-top:8px}.jfb img{max-width:100%;height:auto;display:block;border-radius:12px}.jfb-fig{margin:36px 0 0;width:100%}.jfb-fig figcaption{font-size:14px;line-height:1.5;color:var(--muted);margin-top:10px}.jfb-hero{margin:0 0 34px}.jfb-hero img{width:100%;aspect-ratio:16\/9;object-fit:cover;border-radius:14px}.jfb-band{background:linear-gradient(105deg,var(--acc1) 0%,var(--acc2) 100%);border-radius:14px;padding:clamp(24px,4vw,40px);margin:0 0 34px}.jfb-band p{font-size:clamp(19px,2vw,22px);line-height:1.5;color:var(--ink)}.jfb-foot{position:relative;z-index:5;margin-top:52px;margin-bottom:90px;padding-top:26px;border-top:1px solid var(--line);display:flex;flex-wrap:wrap;gap:12px 26px;font-size:15px}.jfb blockquote{margin:32px 0 0;padding:0 0 0 20px;border-left:3px solid var(--acc2);font-size:20px;line-height:1.55;color:var(--muted)}.jfb iframe,.jfb video{max-width:100%;border-radius:12px}.jfb table{width:100%;border-collapse:collapse;margin-top:28px;font-size:16px}.jfb td,.jfb th{border-bottom:1px solid var(--line);padding:10px 8px;text-align:left}.jfb hr{border:0;border-top:1px solid var(--line);margin:40px 0 0}.container.post-type-post .tags.has-addons{display:none}.container.post-type-post .content.article-body{overflow-wrap:break-word}@media(max-width:600px){.jfb p,.jfb li{font-size:17px}.jfb-fig{margin-top:28px}}.container.post-type-post .has-text-centered.mb-5{display:none}.jfb-head{margin:0 0 26px}.jfb-head h1{font-size:clamp(30px,4.2vw,46px);letter-spacing:-.022em;line-height:1.06;margin:0}.jfb-head .jfb-lead{margin-top:16px}.jfb-hero{margin:30px 0 8px}.jfb-body>*:first-child{margin-top:26px}.jfb-src{font-size:14px !important;line-height:1.6 !important;color:var(--muted)}.jfb-src+.jfb-src{margin-top:12px}<\/style>\n<div class=\"jfb\">\n<div class=\"jfb-in\">\n<div class=\"jfb-head\">\n<p class=\"jfb-kicker\">Magasin<\/p>\n<h1>Optimal kost f\u00f6r tr\u00e4ning<\/h1>\n<p class=\"jfb-lead\">Vi jobbar i tr\u00e4ningsbranschen, men det g\u00f6r oss inte till n\u00e4ringsexperter. \u00c4nd\u00e5 \u00e4r det sporten som f\u00f6renar oss, och n\u00e4stan alla p\u00e5 kontoret tr\u00e4nar g\u00e4rna. Inte bara f\u00f6r att varva ner, utan ocks\u00e5 f\u00f6r att h\u00e5lla formen. Dit h\u00f6r f\u00f6rst\u00e5s r\u00e4tt kost. M\u00e5nga k\u00e4nner igen problemet: ambitionerna i tr\u00e4ningen bromsas av en kost som inte riktigt h\u00e4nger med.<\/p>\n<\/div>\n<figure class=\"jfb-hero\"><img loading=\"lazy\" src=\"https:\/\/jumping.fitness\/wp-content\/uploads\/2024\/02\/food-1209503_1280-1024x576.jpg\" alt=\"F\u00e4rska livsmedel p\u00e5 ett bord\" width=\"1024\" height=\"576\" decoding=\"async\"><\/figure>\n<div class=\"jfb-body\">\n<h2>Teori och praktik ligger l\u00e5ngt ifr\u00e5n varandra<\/h2>\n<p>M\u00e5nga l\u00e4ser p\u00e5 om kost, men de flesta vet inte hur kunskapen ska bli vardag. Hur h\u00e5ller man reda p\u00e5 all information? Hur f\u00e5r man ihop bra mat med en stressig arbetsdag? Och vilka livsmedel passar b\u00e4st f\u00f6re och efter tr\u00e4ning? Vi har f\u00f6rs\u00f6kt reda ut det.<\/p>\n<p>Generellt rekommenderar den tyska n\u00e4ringsorganisationen DGE motion\u00e4rer att t\u00e4cka 55 procent av energibehovet med kolhydrater, 30 procent med fett och 15 procent med protein. Det totala energibehovet ligger d\u00e5 mellan 2 500 och 4 000 kilokalorier per dag.<\/p>\n<p>S\u00e5 l\u00e5ngt allt v\u00e4l. Och hur g\u00f6r man det i praktiken? Genom att v\u00e4ga maten varje dag och dela upp den i best\u00e5ndsdelar? D\u00e5 f\u00f6rsvinner n\u00f6jet med att \u00e4ta.<\/p>\n<p>Nej. Viktigare \u00e4r att veta vad kolhydrater, fett och protein g\u00f6r i kroppen, och hur man st\u00f6ttar sin tr\u00e4ning med r\u00e4tt livsmedel. Det handlar inte om att avst\u00e5, utan om att v\u00e4lja bra protein och bra fett. Och den goda nyheten: \u00e4ven om kolhydrater ofta utpekas som boven handlar det ocks\u00e5 d\u00e4r bara om vilken typ.<\/p>\n<p>Eftersom energi enbart fr\u00e5n fett och protein skulle leda till prestationstapp under arbete, b\u00e5da oms\u00e4tts l\u00e5ngsammare, \u00e4r kolhydrater det b\u00e4sta valet f\u00f6r den som tr\u00e4nar. Potatis, mjukkokt pasta, vitt ris och s\u00f6tsaker inneh\u00e5ller gott om kolhydrater, men de skickar blodsockret snabbt upp och lika snabbt ner igen. Energin uteblir och s\u00f6tsuget sl\u00e5r till. B\u00e4ttre \u00e4r kolhydrater fr\u00e5n fullkorn, gr\u00f6nsaker, naturris, flingor och torkad frukt. De bryts ner l\u00e5ngsamt, s\u00e5 blodsockret h\u00e5ller sig j\u00e4mnt l\u00e4nge. N\u00e4r det g\u00e4ller protein beh\u00f6ver motion\u00e4rer inte mer \u00e4n vanligt, ungef\u00e4r 0,8 gram per kilo kroppsvikt r\u00e4cker gott. Det t\u00e4cks l\u00e4ttast med mejeriprodukter, fisk, k\u00f6tt eller vegetabiliska k\u00e4llor som b\u00f6nor och linser. Fett utg\u00f6r en mycket mindre del \u00e4n kolhydrater, men \u00e4r \u00e4nd\u00e5 n\u00f6dv\u00e4ndigt: det bygger cellmembran och b\u00e4r de fettl\u00f6sliga vitaminerna. \u00c4t fett med m\u00e5tta och v\u00e4lj bra fett, fr\u00e5n n\u00f6tter, avokado, fisk, vegetabiliska oljor och fr\u00f6n.<\/p>\n<figure class=\"jfb-fig\"><img src=\"https:\/\/jumping.fitness\/wp-content\/uploads\/2024\/02\/iStock-513063350-1024x636.jpg\" alt=\"Lax, n\u00f6tter, avokado och olivolja p\u00e5 ett bord\" loading=\"lazy\" decoding=\"async\"><\/figure>\n<p>Sammanfattningsvis: den som \u00e4ter varierat och dricker tillr\u00e4ckligt f\u00e5r i sig de mineraler som beh\u00f6vs. Varierat betyder frukt, gr\u00f6nsaker, mejeri- och fullkornsprodukter varje dag, och lite fisk och k\u00f6tt.<\/p>\n<h2>F\u00f6re och efter tr\u00e4ningen<\/h2>\n<p>Redan kv\u00e4llen f\u00f6re ett l\u00e5ngt tr\u00e4ningspass b\u00f6r kolhydratdep\u00e5erna fyllas p\u00e5. Magra pasta- eller risr\u00e4tter med gr\u00f6nsaker passar bra. Ju n\u00e4rmare passet, desto l\u00e4ttare ska maten vara att sm\u00e4lta. H\u00f6j ocks\u00e5 v\u00e4tskeintaget: fr\u00e5n minst 1,5 liter vatten om dagen till omkring 3 liter, beroende p\u00e5 hur l\u00e4nge och h\u00e5rt du tr\u00e4nar.<\/p>\n<p>F\u00f6r b\u00e4ttre kondition passar \u00f6verv\u00e4gande kolhydrater med l\u00e5gt glykemiskt index, allts\u00e5 fullkorn, gr\u00f6nsaker och f\u00e4rsk frukt, som h\u00e5ller blodsockret j\u00e4mnt l\u00e4nge. Efter passet ska kroppen snabbt f\u00e5 kolhydrater igen. F\u00f6r att fylla glykogendep\u00e5erna fort fungerar kolhydrater med h\u00f6gt glykemiskt index b\u00e4st, till exempel banan, vitt br\u00f6d, marmelad eller cornflakes.<\/p>\n<figure class=\"jfb-fig\"><img src=\"https:\/\/jumping.fitness\/wp-content\/uploads\/2024\/02\/vegetables-1695831_1280-1024x768.jpg\" alt=\"Gr\u00f6nsaker, kryddor och fr\u00f6n ovanifr\u00e5n\" loading=\"lazy\" decoding=\"async\"><\/figure>\n<p>J\u00e4mf\u00f6rt med uth\u00e5llighetsidrottare beh\u00f6ver den som fr\u00e4mst vill bygga styrka och muskler mer protein. Eftersom en varierad kost redan ger tillr\u00e4ckligt handlar det snarare om n\u00e4r proteinet \u00e4ts. \u00c4ven h\u00e4r beh\u00f6vs kolhydrater f\u00f6re passet, och efter\u00e5t en bra kombination av protein och kolhydrater.<\/p>\n<p>Den som framf\u00f6r allt vill g\u00e5 ner i vikt b\u00f6r satsa mer p\u00e5 protein och bra fett. Och en sak till: den som \u00e4ter f\u00f6r lite g\u00e5r inte ner. Under 1 200 kilokalorier bryts muskler ner, och jojo-effekten s\u00e4tter ig\u00e5ng.<\/p>\n<p>Vid alla goda f\u00f6resatser g\u00e4ller \u00e4nd\u00e5 att lyssna p\u00e5 kroppen och forts\u00e4tta njuta med m\u00e5tta av det man tycker om.<\/p>\n<\/div>\n<div class=\"jfb-foot\"><a href=\"\/sv\/magasin\/\">Mer i magasinet<\/a><a href=\"\/sv\/platser\/\">Hitta kurser n\u00e4ra dig<\/a><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Magasin Optimal kost f\u00f6r tr\u00e4ning Vi jobbar i tr\u00e4ningsbranschen, men det g\u00f6r oss inte till n\u00e4ringsexperter. \u00c4nd\u00e5 \u00e4r det sporten som f\u00f6renar oss, och n\u00e4stan alla p\u00e5 kontoret tr\u00e4nar g\u00e4rna. Inte bara f\u00f6r att varva ner, utan ocks\u00e5 f\u00f6r att h\u00e5lla formen. Dit h\u00f6r f\u00f6rst\u00e5s r\u00e4tt kost. M\u00e5nga k\u00e4nner igen problemet: ambitionerna i tr\u00e4ningen bromsas [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":753,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-unkategorisiert"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Optimal kost f\u00f6r tr\u00e4ning: f\u00f6re och efter passet<\/title>\n<meta name=\"description\" content=\"Kolhydrater, protein och fett i r\u00e4tt m\u00e4ngd, och vad som passar b\u00e4st f\u00f6re och efter tr\u00e4ningen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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