Warning: The magic method QodeWelcomePage::__sleep() must have public visibility in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php on line 37 Warning: The magic method QodeWelcomePage::__wakeup() must have public visibility in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php on line 43 Warning: The magic method Bridge\Shortcodes\Lib\ShortcodeLoader::__wakeup() must have public visibility in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/includes/shortcodes/lib/shortcode-loader.inc on line 27 Warning: The magic method qodeNews\Lib\ShortcodeLoader::__wakeup() must have public visibility in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/plugins/qode-news/lib/shortcode-loader.php on line 26 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /customers/4/7/d/realfoodredhead.se/httpd.www/wp-content/themes/bridge/framework/lib/qode.welcome.page.php:37) in /customers/4/7/d/realfoodredhead.se/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1758 {"id":1092,"date":"2018-11-21T12:23:41","date_gmt":"2018-11-21T11:23:41","guid":{"rendered":"https:\/\/www.realfoodredhead.se\/?p=1092"},"modified":"2018-11-21T12:23:41","modified_gmt":"2018-11-21T11:23:41","slug":"no-bs-proteinshake","status":"publish","type":"post","link":"https:\/\/www.realfoodredhead.se\/2018\/11\/21\/no-bs-proteinshake\/","title":{"rendered":"No BS-proteinshake"},"content":{"rendered":"

No BS = No BullShit. F\u00f6r ja, m\u00e5nga f\u00e4rdiga proteinshakes inneh\u00e5ller ganska mycket ”skr\u00e4p”, i form av socker\/s\u00f6tningsmedel, och tillsatser…<\/strong><\/p>\n

Jag f\u00f6rs\u00f6ker ju generellt f\u00f6respr\u00e5ka lite mer ren mat h\u00e4r p\u00e5 RealfoodRedhead<\/a>, d.v.s. hemlagad mat p\u00e5 rena r\u00e5varor, full med n\u00e4ring!<\/p>\n

M\u00e5nga personer skulle f\u00f6rb\u00e4ttra sin kost om de f\u00f6rs\u00f6kte \u00e4ta mer \u201driktiga m\u00e5ltider\u201d<\/strong> best\u00e5ende av protein<\/em> (k\u00f6tt\/f\u00e5gel\/fisk\/\u00e4gg\/baljv\u00e4xter), kolhydrater<\/em> (rotfrukter\/frukt\/andra gr\u00f6nsaker) och fett<\/em> (mayo\/avokado\/fr\u00f6n\/n\u00f6tter\/olivolja m.m.). Ist\u00e4llet f\u00f6r massa mellanm\u00e5l, mackor, kvarg, och bars, som oftast har alldeles f\u00f6r lite n\u00e4ring, b\u00e5de i form av kalorier och av vitaminer och mineraler…<\/p>\n

Att \u00e4ta f\u00f6r lite<\/em> samt att f\u00e5 i sig f\u00f6r lite vitaminer och mineraler<\/em> i sin kost \u00e4r tv\u00e5 genomg\u00e5ende m\u00f6nster jag m\u00e4rker av under mina kostr\u00e5dgivningar<\/a>, framf\u00f6rallt hos aktiva personer. Atleter som vill ha maximal nytta av sin tr\u00e4ning beh\u00f6ver dessutom t\u00e4nka en del p\u00e5 timing<\/strong>. I en utav mina f\u00f6rel\u00e4sningar<\/a>, \u201dKost f\u00f6r prestation\u201d pratar jag om vikten av att f\u00e5 i sig protein,<\/strong> ca 20-30 g beroende p\u00e5 kroppsvikt, inom 15-60 min efter tr\u00e4ning. Framf\u00f6rallt om du tr\u00e4nat tungt\/h\u00f6gintensivt\/styrka, eller har en h\u00f6g tr\u00e4ningsfrekvens. Ibland \u00e4r det dock sv\u00e5rt att f\u00e5 in ren, naturlig mat s\u00e5 snart efter tr\u00e4ning.<\/p>\n

S\u00e5 visst f\u00f6respr\u00e5kar jag en v\u00e4l sammansatt m\u00e5ltid efter tr\u00e4ning, men jag vet ocks\u00e5 att ibland kommer man inte hem direkt efter sitt tr\u00e4ningspass, och d\u00e5 beh\u00f6ver vi en plan B f\u00f6r det d\u00e4r proteinintage<\/strong>t. F\u00f6r m\u00e5nga \u00e4r l\u00f6sningen d\u00e5 en proteinbar eller -shake, men tyv\u00e4rr inneh\u00e5ller dessa som sagt mycket tillsatser och s\u00f6tningsmedel. D\u00e4rf\u00f6r skapade jag en b\u00e4ttre variant av proteinshake, som b\u00e5de smakar gott, och inneh\u00e5ller allt du beh\u00f6ver akut efter tr\u00e4ning!<\/p>\n

Jag anv\u00e4nder proteinpulver men ett rent och naturligt s\u00e5dant (l\u00e4s min guide till proteinpulver h\u00e4r). Efter h\u00e5rd tr\u00e4ning kan det dock vara bra att inta lite kolhydrater ocks\u00e5 f\u00f6r att f\u00f6rb\u00e4ttra \u00e5terh\u00e4mtningen (dessutom vill vi ju att shaken ska smaka gott om vi nu anv\u00e4nder ett naturellt proteinpulver). D\u00e4rf\u00f6r har jag i lite banan och bl\u00e5b\u00e4r, som ju ocks\u00e5 bidrar med antioxidanter = perfekt f\u00f6r alla som tr\u00e4nar!<\/p>\n

Och precis som jag skriver om l\u00e4ngre ned under ”Andra varianter” – sl\u00e4ng g\u00e4rna i lite superfood f\u00f6r att f\u00e5 i er lite extra n\u00e4rings\u00e4mnen efter tr\u00e4ningen!<\/p>\n

$\"\"$ <\/p>\n

Viktiga noteringar:<\/strong><\/p>\n

\n
Se till att din shaker\/flaska \u00e4r v\u00e4l f\u00f6rsluten<\/strong> och inte l\u00e4cker. Bl\u00e5b\u00e4r i v\u00e4skan \u00e4r n\u00e4mligen inte superkul (note to self\u2026)<\/li>\n<\/ul>\n
<\/p>\n
[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” background_color=”#ffffff” z_index=”” el_class=”receptkort”][vc_column][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner width=”2\/3″][qode_elements_holder background_color=”#ffffff” number_of_columns=”one_column”][qode_elements_holder_item background_color=”#ffffff” item_padding=”25px” advanced_animations=”no”][vc_column_text]<\/p>\n
No BS-proteinshake<\/h3>\n
[\/vc_column_text][vc_empty_space height=”11px”][vc_separator type=”normal” color=”#e0e0e0″ thickness=”1″][vc_column_text]Portioner:<\/strong>\u00a01<\/p>\n
Tid:<\/strong>\u00a05 min [\/vc_column_text][vc_separator type=”normal” color=”#e0e0e0″ thickness=”1″][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][vc_column_inner width=”1\/3″][qode_elements_holder background_color=”#ffffff” number_of_columns=”one_column”][qode_elements_holder_item background_color=”#ffffff” item_padding=”25px” advanced_animations=”no”][vc_single_image image=”1084″ img_size=”large” qode_css_animation=””][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner width=”2\/3″][qode_elements_holder number_of_columns=”one_column”][qode_elements_holder_item item_padding=”25px” advanced_animations=”no”][vc_column_text]<\/p>\n
G\u00f6r s\u00e5 h\u00e4r:<\/h3>\n
[\/vc_column_text][vc_empty_space height=”21px”][vc_column_text]<\/p>\n
\n
Mixa allt med en stavmixer [vc_separator type=’transparent’ position=’left’ color=” thickness=’1′ up=’7′ down=’7′]<\/li>\n
H\u00e4ll \u00f6ver i shaker, ta med och st\u00e4ll i kylen d\u00e4r du tr\u00e4nar. [vc_separator type=’transparent’ position=’left’ color=” thickness=’1′ up=’7′ down=’7′]<\/li>\n
Drick (optimalt) 15-60 min efter avslutad tr\u00e4ning (h\u00e4ll ev. p\u00e5 lite extra vatten efter\u00e5t om shaken blivit f\u00f6r tjock i kylen). [vc_separator type=’transparent’ position=’left’ color=” thickness=’1′ up=’7′ down=’7′]<\/li>\n<\/ol>\n
[\/vc_column_text][vc_empty_space height=”21px”][vc_separator type=”normal” color=”#e0e0e0″ thickness=”1″][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][vc_column_inner width=”1\/3″][qode_elements_holder number_of_columns=”one_column”][qode_elements_holder_item item_padding=”25px” advanced_animations=”no”][vc_empty_space height=”4px”][vc_column_text]<\/p>\n
Ingredienser:<\/h3>\n
[\/vc_column_text][vc_empty_space height=”12px”][vc_column_text]<\/p>\n
\n
1 dl frysta bl\u00e5b\u00e4r<\/li>\n
1\/3 banan<\/li>\n
1,5 dl vatten<\/li>\n
3 msk bra proteinpulver<\/li>\n<\/ul>\n
[\/vc_column_text][vc_empty_space height=”21px”][vc_column_text]<\/p>\n
N\u00e4ringsv\u00e4rde<\/h3>\n
[\/vc_column_text][vc_empty_space height=”21px”][vc_column_text]
\nN\u00e4ring per portion:
\nKcal: 193
\nFett: 0 g
\nKolhydrater: 20 g
\nProtein: 29 g<\/p>\n
[\/vc_column_text][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][qode_elements_holder number_of_columns=”one_column”][qode_elements_holder_item item_padding=”0px 25px 25px 25px” advanced_animations=”no”][vc_column_text]<\/p>\n
Andra varianter:<\/h3>\n
\n
Sl\u00e4ng i valfri superfood, t.ex. 1 tsk macapulver\/lucumapulver.<\/li>\n
Addera\/ byt ut 1 msk av proteinpulvret mot 1 msk kollagen, vilket ocks\u00e5 inneh\u00e5ller protein och \u00e4r bra f\u00f6r leder, h\u00e5r, hud, och naglar.<\/li>\n
Du kan ocks\u00e5 addera\/byta ut 1 msk av proteinpulvret mot 1 r\u00e5tt \u00e4gg (shaken kommer d\u00e5 inneh\u00e5lla lite mer fett men ungef\u00e4r samma m\u00e4ngd protein).<\/li>\n
Minska m\u00e4ngden frukt om du anv\u00e4nder proteinpulver med smak.<\/li>\n
Skippa bl\u00e5b\u00e4ren, ha i \u00bd banan, och 1 msk kakao f\u00f6r en bananchoklad-shake.<\/li>\n<\/ul>\n
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<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"
No BS = No BullShit. F\u00f6r ja, m\u00e5nga f\u00e4rdiga proteinshakes inneh\u00e5ller ganska mycket ”skr\u00e4p”, i form av socker\/s\u00f6tningsmedel, och tillsatser… Jag f\u00f6rs\u00f6ker ju generellt f\u00f6respr\u00e5ka lite mer ren mat h\u00e4r p\u00e5 RealfoodRedhead, d.v.s. hemlagad mat p\u00e5 rena r\u00e5varor, full med n\u00e4ring! M\u00e5nga personer skulle f\u00f6rb\u00e4ttra…<\/p>\n","protected":false},"author":2,"featured_media":1084,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[37,2],"tags":[54,44,43,42,48,47],"_links":{"self":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/1092"}],"collection":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/comments?post=1092"}],"version-history":[{"count":3,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/1092\/revisions"}],"predecessor-version":[{"id":1095,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/1092\/revisions\/1095"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/media\/1084"}],"wp:attachment":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/media?parent=1092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/categories?post=1092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/tags?post=1092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}