{"id":47794,"date":"2023-09-15T15:37:22","date_gmt":"2023-09-15T13:37:22","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=47794"},"modified":"2023-09-15T15:38:41","modified_gmt":"2023-09-15T13:38:41","slug":"koswenke-vir-die-beste-oefensessie","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/koswenke-vir-die-beste-oefensessie\/","title":{"rendered":"Koswenke vir die beste oefensessie"},"content":{"rendered":"<p><em>Koswenke vir die beste oefensessie. Foto: Pexels<\/em><\/p>\n<h2><\/h2>\n<h2><strong>Voor my oefensessie<\/strong><\/h2>\n<p>\u2022 \u2019n Ligte maaltyd of peuselhappie: 1 tot 2 ure voor oefensessies vir genoegsame energie<br \/>\n\u2022 Maaltyd-inhoud: min vesel en vet<br \/>\n\u2022 Voorstelle: piesangs, grondboontjiebotter en\/of rosyntjies<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Tydens my oefensessie<\/strong><\/h2>\n<p><strong>1. Hou dit lig<\/strong><br \/>\nIndien jy in die buitelug oefen, is dit belangrik om dit so lig as moontlik te hou. \u2019n \u201cCamel pack\u201d-rugsak is prakties vir fietsryers of wanneer jy bergroetes hardloop &#8211;\u00a0dit bevat\u00a0\u2019n handvrye watersak wat op die rug gedra word. Indien jy in die gimnasium oefen, behoort \u2019n bottel water of energiedrankie die ding te doen.<\/p>\n<p><strong>2. Moet dit nie oordoen nie<\/strong><br \/>\nDis nie broodnodig om iets tydens jou oefensessie te eet indien dit 60-90 minute of korter is nie. Neem in ag dat \u2019n oefensessie met \u2019n ho\u00eb intensiteit, gevul met kardio-oefeninge, kan lei tot \u2019n val in bloedsuikervlakke. Dis altyd belangrik om water en\/of vloeistof byderhand te hou om dehidrasie te voorkom.<\/p>\n<p><strong>3. Doen wat vir jou werk<\/strong><br \/>\nDoen wat reg is vir jou liggaam, jy ken hom die beste. Dis veral belangrik wanneer dit by kompetisies kom om nie jou eetplan drasties te verander nie. Hou ook ingedagte dat verskillende sportsoorte verskillende tipes voedingstowwe verg.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Na my oefensessie<\/strong><\/h2>\n<p>\u2022 \u2019n Groot maaltyd: 30 to 45 minute na jou oefensessies vir spiere om ten volle te herstel<br \/>\n\u2022 Maaltyd-inhoud: stysel en prote\u00efene<br \/>\n\u2022 Voorstelle: vrugte-gladdejantjie gemaak met jogurt en laevet melk, toebroodjie met kaas en vleis (byvoorbeeld koue vleis) of \u2019n hoenderslaai met botterskorsie<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Moet ek my eetplan aanpas vir verskillende tipes oefensessies?<\/strong><\/h2>\n<p>Voedingswaardes voor en na oefensessies verskil nie drasties as dit by verskillende sportsoorte of tipes oefensessies kom nie. Die enigste verskil kom in by die inname van prote\u00efene: iemand wat meer krag- en weerstandsoefeninge doen, se prote\u00efen-inname sal ho\u00ebr wees as iemand wat op kardio-oefeninge fokus (soos\u00a0draf en fietsry).<\/p>\n<p>Indien \u2019n vrou van 60 kg krag-of weerstandsoefeninge doen, kan sy haar prote\u00efen-inname aanvanklik met 20-30 g per porsie verhoog. Dit beteken byvoorbeeld\u00a0\u2019n addisionele hoenderborsie en eier per dag. Kos-inname hang ook af van die spesifieke oefensessie wat gedoen word. Indien jy vir langer as 90 minute oefen, is dit belangrik om ekstra voedingstowwe in te kry.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Eet ek reg vir my ouderdom?<\/strong><\/h2>\n<p>Die basiese re\u00ebls van voedingswaardes bly dieselfde vir oud en jonk, maar elke lewensfase vereis \u2019n ander doel en uitdaging. Die uitdagings is gewoonlik meer sigbaar en duidelik wanneer \u2019n gereelde oefenprogram gevolg word.<\/p>\n<p>Jonger mense kom gewoonlik weg met le\u00eb kalorie\u00eb, soos verfynde suiker. Soos mens egter ouer raak, raak goeie kwaliteit-kosse soos volgraanprodukte, groente, vrugte, suiwel en prote\u00efene meer belangrik. Die kalsium in suiwelprodukte is voordelig vir sterk bene. Dit is ook belangrik om Omega 3-vette in te neem (soos visolies) wat beskerming teen inflamasie bied.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-jouself-jonger\/\" target=\"_blank\" rel=\"noopener noreferrer\">Oefen jouself jonger<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gereed vir \u2019n tawwe oefensessie? Maak seker jy hou jou energievlakke hoog deur die regte voedingstowwe in te neem. Hier is \u2019n paar wenke vir wat om voor, tydens en na jou oefensessie te eet. <\/p>\n","protected":false},"author":8,"featured_media":139548,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951],"tags":[136,193,4345,4389,4390,4391],"class_list":["post-47794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","tag-gesondheid","tag-fiksheid","tag-fiks-en-ferm","tag-oefensessie","tag-koswenke","tag-maaltye"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Koswenke vir die beste oefensessie | rooi rose<\/title>\n<meta name=\"description\" content=\"Gereed vir \u2019n tawwe oefensessie? Maak seker jy hou jou energievlakke hoog deur die regte voedingstowwe in te neem. 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Hier is \u2019n paar wenke vir wat om voor, tydens en na jou oefensessie te eet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/novanews.co.za\/rooirose\/koswenke-vir-die-beste-oefensessie\/\" \/>\n<meta property=\"og:site_name\" content=\"rooi rose\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/rooirose\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-15T13:37:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-15T13:38:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2023\/09\/anastasia-hisel-tpivPdQgC20-unsplash.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michelle Nortje\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@rooi_rose\" \/>\n<meta name=\"twitter:site\" content=\"@rooi_rose\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michelle Nortje\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/\"},\"author\":{\"name\":\"Michelle Nortje\",\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/#\\\/schema\\\/person\\\/5e2ea2899ffb0152930df78c23d3dddd\"},\"headline\":\"Koswenke vir die beste oefensessie\",\"datePublished\":\"2023-09-15T13:37:22+00:00\",\"dateModified\":\"2023-09-15T13:38:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/\"},\"wordCount\":473,\"publisher\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/wp-content\\\/uploads\\\/2023\\\/09\\\/anastasia-hisel-tpivPdQgC20-unsplash.jpg\",\"keywords\":[\"Gesondheid\",\"fiksheid\",\"fiks en ferm\",\"oefensessie\",\"koswenke\",\"maaltye\"],\"articleSection\":[\"Fiksheid\"],\"inLanguage\":\"af-ZA\",\"copyrightYear\":\"2023\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/\",\"url\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/\",\"name\":\"Koswenke vir die beste oefensessie | rooi rose\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/koswenke-vir-die-beste-oefensessie\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/novanews.co.za\\\/rooirose\\\/wp-content\\\/uploads\\\/2023\\\/09\\\/anastasia-hisel-tpivPdQgC20-unsplash.jpg\",\"datePublished\":\"2023-09-15T13:37:22+00:00\",\"dateModified\":\"2023-09-15T13:38:41+00:00\",\"description\":\"Gereed vir \u2019n tawwe oefensessie? 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