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Exempel:","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Lax med potatis och spenat","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Bolognese med fullkornspasta och sallad","type":"text"}]}]}]},{"type":"horizontal_rule"},{"type":"heading","attrs":{"level":3},"content":[{"type":"hard_break"},{"text":"Sammanfattning","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Ladda upp innan träning med kolhydrater + lite protein, och återhämta efteråt med protein + kolhydrater.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"69d14b05-6d35-49c6-ae3d-14d06b250788","text":"Vad ska du äta efter träningen?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"tag":[],"_uid":"e8b07eb9-822c-4f61-8a74-e5723a2c79d3","links":[{"_uid":"e49f008c-060c-4f53-a817-dbe062c2a6a1","link":{"id":"","url":"/borg-half-zip-fleece-10004866-gy028/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-half-zip-fleece-10004866-gy028/"},"component":"wrapperLink"}],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"8c280f94-466d-48f9-97aa-b035785a1754","size":"cover","image":{"id":102135500124910,"alt":"Man in a blue outfit and cap, holding sneakers and a backpack, walks in snowy surroundings near a wooden building.","name":"","focus":"","title":"Men walking out of a gym","source":"","filename":"https://imgs.bjornborg.com/images/5343x8010/81bdc82bf8/xmas25_borg01_279.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Man in a blue outfit and cap, holding sneakers and a backpack, walks in snowy surroundings near a wooden building.","title":"Men walking out of a gym","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"6913a282-c34f-486f-8fc7-abe6da5322d2","items":[{"_uid":"d5354067-a711-466f-868a-12d3194a6103","text":{"type":"doc","content":[{"type":"heading","attrs":{"level":3},"content":[{"text":"Vill du bygga muskler och känna dig stark genom hela passet? 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Den här makrofördelningen kan vara en bra riktlinje:","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Macro:","type":"text","marks":[{"type":"bold"}]},{"text":" Kolhydrater","type":"text"},{"type":"hard_break"},{"text":"% av totala kalorier:","type":"text","marks":[{"type":"bold"}]},{"text":" 45-55%","type":"text"},{"type":"hard_break"},{"text":"Exempel (2500 kcal/dag): ","type":"text","marks":[{"type":"bold"}]},{"text":"Ca. 280-340g","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Macro:","type":"text","marks":[{"type":"bold"}]},{"text":" Protein","type":"text"},{"type":"hard_break"},{"text":"% av totala kalorier: ","type":"text","marks":[{"type":"bold"}]},{"text":"20-30%","type":"text"},{"type":"hard_break"},{"text":"Exempel (2500 kcal/dag): ","type":"text","marks":[{"type":"bold"}]},{"text":"Ca. 130-190g","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Macro:","type":"text","marks":[{"type":"bold"}]},{"text":" Fett","type":"text"},{"type":"hard_break"},{"text":"% av totala kalorier:","type":"text","marks":[{"type":"bold"}]},{"text":" 20-30%","type":"text"},{"type":"hard_break"},{"text":"Exempel (2500 kcal/dag): ","type":"text","marks":[{"type":"bold"}]},{"text":"Ca. 55-85 g","type":"text"}]},{"type":"heading","attrs":{"level":3},"content":[{"type":"hard_break"},{"text":"Justera efter mål:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Muskelökning: lite mer protein, medel till hög nivå av kolhydrater","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Uthållighet: mer kolhydrater, något mindre protein","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"07ae61f8-708b-4aa5-8e14-2e88df7e281d","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"81534e73-5dc7-4b6b-aca0-1579d94dfee1","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"cea0ab29-9ae3-4287-a248-7d62b9291ad1","label":"","steps":[{"_uid":"7de44ba9-2d70-4c44-8edf-eb2d9a0268d3","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Lägg 1 banan, 0,5 dl havregryn, 1 skopa proteinpulver och 2,5 dl mandelmjölk i en mixer. 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