{"id":9480,"date":"2024-02-09T15:35:59","date_gmt":"2024-02-09T14:35:59","guid":{"rendered":"https:\/\/www.activasalut.com\/?p=9480"},"modified":"2024-02-09T15:36:00","modified_gmt":"2024-02-09T14:36:00","slug":"podem-millorar-el-rendiment-esportiu-amb-lalimentacio","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/podem-millorar-el-rendiment-esportiu-amb-lalimentacio\/","title":{"rendered":"<strong>Podem millorar el rendiment esportiu amb l\u2019alimentaci\u00f3?<\/strong>"},"content":{"rendered":"\n<p>La resposta sens dubte \u00e9s S\u00cd! Per\u00f2 per respondre aquesta q\u00fcesti\u00f3, hem de comen\u00e7ar pel principi, i recordar que la correcta alimentaci\u00f3 ha de complir tres requisits b\u00e0sics, que s\u00f3n:<\/p>\n\n\n\n<!--more-->\n\n\n\n<ul>\n<li><strong>Saludable:<\/strong> cobrir les necessitats nutricionals i fisiol\u00f2giques.<\/li>\n\n\n\n<li><strong>Equilibrada: <\/strong>ajustar les necessitats concretes a les diferents etapes de la vida.<\/li>\n\n\n\n<li><strong>Variada: <\/strong>aportaci\u00f3 de diferents grups d\u2019aliments i aportaci\u00f3 nutricional.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-scaled.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-1024x683.jpg\" alt=\"\" class=\"wp-image-9481\" width=\"512\" height=\"342\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-1024x683.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-300x200.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-768x512.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-1536x1024.jpg 1536w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-2048x1365.jpg 2048w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-alimentos-vista-superior-1-604x402.jpg 604w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/figure><\/div>\n\n\n<h2><strong>Quin \u00e9s l\u2019objectiu principal de la nutrici\u00f3 esportiva?<\/strong><\/h2>\n\n\n\n<p>L&#8217;<strong>objectiu principal <\/strong>\u00e9s aportar macronutrients (hidrats de carboni, greixos i prote\u00efnes), micronutrients (vitamines, minerals), aigua i altres nutrients com la fibra en quantitats adequades per optimitzar el rendiment esportiu, disminuir l&#8217;impacte del cansament, reparaci\u00f3 de teixits, evitar lesions i regular el metabolisme corporal.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-scaled.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-1024x683.jpg\" alt=\"\" class=\"wp-image-9483\" width=\"512\" height=\"342\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-1024x683.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-300x200.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-768x512.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-1536x1024.jpg 1536w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-2048x1365.jpg 2048w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/PRIMER1-1-604x402.jpg 604w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/figure><\/div>\n\n\n<h2><strong>Les dietes de super\u00e0vit o de d\u00e8ficit cal\u00f2ric tenen algun efecte, a les etapes de volum i de definici\u00f3 del m\u00fascul?<\/strong><\/h2>\n\n\n\n<ul>\n<li>A l&#8217;<strong>etapa de volum muscular<\/strong>: es busca crear un super\u00e0vit cal\u00f2ric a trav\u00e9s d&#8217;una ingesta aliment\u00e0ria m\u00e9s gran (500 calories extres), amb l&#8217;objectiu d&#8217;augmentar la massa muscular i no massa greix, amb entrenaments m\u00e9s intensos. La dieta en aquesta etapa, ha de ser equilibrada i saludable, per evitar l&#8217;acumulaci\u00f3 de greix a l&#8217;organisme.<\/li>\n\n\n\n<li>A l&#8217;<strong>etapa de definici\u00f3 <\/strong>(posterior a l&#8217;etapa de volum): es busca crear un d\u00e8ficit cal\u00f2ric amb l&#8217;objectiu de reduir el greix i definir millor la musculatura. La ingesta aliment\u00e0ria es redueix de mica en mica (400-500 calories), reduint la ingesta d&#8217;hidrats de carboni i augmentant el consum de prote\u00efnes aliment\u00e0ries de forma lenta i gradual.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-scaled.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-1024x681.jpg\" alt=\"\" class=\"wp-image-9486\" width=\"512\" height=\"341\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-1024x681.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-300x200.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-768x511.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-1536x1022.jpg 1536w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-2048x1363.jpg 2048w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/hombre-joven-fitness-estudio-1-604x402.jpg 604w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/figure><\/div>\n\n\n<p>En aquesta etapa, hi ha una falsa creen\u00e7a que el metabolisme va m\u00e9s lent, a causa del d\u00e8ficit cal\u00f2ric. Per\u00f2 aquesta afirmaci\u00f3, no \u00e9s del tot correcta, el que realment passa \u00e9s, que si hem baixat 10 kg, la nostra despesa cal\u00f2rica ser\u00e0 m\u00e9s baixa.<\/p>\n\n\n\n<p>\u00c9s important que l&#8217;esportista en comptes de saltar-se menjars, o reduir dr\u00e0sticament la ingesta aliment\u00e0ria, busqui aliments amb menys quilocalories com les verdures i fruites, sense oblidar la resta dels grups alimentaris.<\/p>\n\n\n\n<h2><strong>Quins s\u00f3n els errors m\u00e9s comuns que comet l&#8217;esportista \u201camateur\u201d amb relaci\u00f3 a la nutrici\u00f3?<\/strong><\/h2>\n\n\n\n<p>Un dels errors m\u00e9s destacats t\u00e9 a veure amb la <strong>hidrataci\u00f3 de l&#8217;organisme<\/strong>, m\u00e9s concretament amb la deshidrataci\u00f3. La deshidrataci\u00f3 augmenta el risc de lesions esportives i disminueix el rendiment:<\/p>\n\n\n\n<ul>\n<li>P\u00e8rdues d&#8217;aigua 2%: Disminueix el rendiment f\u00edsic, manca de coordinaci\u00f3, caldria beure aigua 100-200 ml cada 15-20 minuts durant l&#8217;exercici.<\/li>\n\n\n\n<li>P\u00e8rdues d&#8217;aigua 3%: Contractures, rampes, risc de lipot\u00edmies, disminuci\u00f3 de la capacitat contr\u00e0ctil del m\u00fascul.<\/li>\n\n\n\n<li>La deshidrataci\u00f3 pot disminuir el metabolisme basal.<\/li>\n\n\n\n<li>Les dietes molt restrictives i baixes en calories poden baixar el metabolisme basal.<\/li>\n<\/ul>\n\n\n\n<h2><strong>Els suplements nutricionals ajuden a millorar el rendiment esportiu?<\/strong><\/h2>\n\n\n\n<p>Avui dia hi ha molts suplements nutricionals al mercat, per\u00f2 \u00e9s molt important prendre&#8217;ls sempre sota les indicacions i la supervisi\u00f3 d&#8217;un expert m\u00e8dic en nutrici\u00f3, i de manera personalitzada, segons les necessitats de l&#8217;esportista, i mai superar les dosis recomanades. Vegem-ne alguns:<\/p>\n\n\n\n<ul>\n<li>La <strong>cafe\u00efna<\/strong>: com a suplement nutricional t\u00e9 un efecte ergog\u00e8nic demostrat en recents estudis, \u00e9s a dir que millora el rendiment f\u00edsic. Disminueix la sensaci\u00f3 de percepci\u00f3 de l\u2019esfor\u00e7 en l\u2019activitat esportiva, en conseq\u00fc\u00e8ncia, millora el rendiment esportiu. La cafe\u00efna tamb\u00e9 augmenta els nivells d&#8217;adrenalina que optimitza el metabolisme dels greixos del teixit adip\u00f3s (greix corporal) al torrent sanguini i pot ser utilitzat pel m\u00fascul com a combustible. El Departament de Salut del Canad\u00e0 recomana no superar 2,5 mil\u00b7ligrams de cafe\u00efna per kg\/dia.<\/li>\n\n\n\n<li><strong>Creatina: <\/strong>es fa servir per aportar m\u00e9s energia al m\u00fascul en exercicis anaer\u00f2bics d&#8217;alta intensitat: peses, esprint, salts, llan\u00e7ament de pesos.<\/li>\n\n\n\n<li><strong>Amino\u00e0cids ramificats (BCAA): <\/strong>no s\u00f3n necessaris si fas una ingesta adequada de prote\u00efna. Poden ser necessaris en cas de dejuni intermitent postentrenament matinal o tamb\u00e9 si fas una dieta baixa en calories, per recuperar la degradaci\u00f3 del m\u00fascul.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-pastillas-cuchara-1.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-pastillas-cuchara-1-1024x683.jpg\" alt=\"\" class=\"wp-image-9488\" width=\"512\" height=\"342\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-pastillas-cuchara-1-1024x683.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-pastillas-cuchara-1-300x200.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-pastillas-cuchara-1-768x512.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-pastillas-cuchara-1-1536x1024.jpg 1536w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2023\/12\/arreglo-pastillas-cuchara-1-604x402.jpg 604w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/figure><\/div>\n\n\n<h2><strong>Conclusi\u00f3<\/strong>:<\/h2>\n\n\n\n<p>Ja hem vist que l&#8217;alimentaci\u00f3 juga un paper fonamental en la millora del rendiment de l&#8217;esportista, i que les dietes de super\u00e0vit i de d\u00e8ficit cal\u00f2ric en les etapes de volum i definici\u00f3 s&#8217;han de fer sota la supervisi\u00f3 d&#8217;un expert en nutrici\u00f3.<\/p>\n\n\n\n<p>Si necessiteu assessorament nutricional, o un pla adaptat a les teves necessitats esportives, vine a veure&#8217;ns a la Unitat de l&#8217;Esport de Roger de Ll\u00faria, 33. Barcelona. O emplena el formulari que trobar\u00e0s m\u00e9s avall i contactarem amb tu!<\/p>\n\n\n\n<h4><strong>Bibliografia<\/strong>:<\/h4>\n\n\n\n<ul>\n<li>Tipton, KD and Wolfe, RR 2004. Protein and amino acid for athletes. <em>Journal of Sports Sciences<\/em>, 22: 65-79. <a href=\"https:\/\/www.tandfonline.com\/doi\/10.1080\/0264041031000140554\" target=\"_blank\" rel=\"noreferrer noopener\">[Taylor &amp; Francis Online]<\/a>&nbsp;<a href=\"https:\/\/www.tandfonline.com\/servlet\/linkout?suffix=e_1_3_1_15_1&amp;dbid=8&amp;doi=10.1080%2F17461391.2011.643923&amp;key=14971434\" target=\"_blank\" rel=\"noreferrer noopener\">[PubMed]<\/a>&nbsp;<a href=\"https:\/\/www.tandfonline.com\/servlet\/linkout?suffix=e_1_3_1_15_1&amp;dbid=128&amp;doi=10.1080%2F17461391.2011.643923&amp;key=000187366800006\" target=\"_blank\" rel=\"noreferrer noopener\">[Web of Science \u00ae] <\/a>, <a href=\"http:\/\/scholar.google.com\/scholar_lookup?hl=en&amp;volume=22&amp;publication_year=2004&amp;pages=65-79&amp;journal=%0A++++++++++++++++++Journal+of+Sports+Sciences%0A+++++++++++++++&amp;author=K.+D.+Tipton&amp;author=R.+R.+Wolfe&amp;title=Protein+and+amino+acid+for+athletes\" target=\"_blank\" rel=\"noreferrer noopener\">[Google Scholar]<\/a><strong><\/strong><\/li>\n\n\n\n<li>Byrne, NM, Sainsbury, A., King, NA, Hills, AP i Wood, RE (2018). La restricci\u00f3 energ\u00e8tica intermitent millora l\u2019efici\u00e8ncia de la p\u00e8rdua de pes en homes obesos: l\u2019estudi MATADOR. Revista Internacional d&#8217;Obesitat, 42(2), 129-138. 10.1038\/ijo.2017.206 &#8211; <a href=\"https:\/\/doi.org\/10.1038\/ijo.2017.206\">DOI&nbsp;<\/a>&#8211; <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc5803575\/\">PMC&nbsp;<\/a>&#8211; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28925405\/\">PubMed<\/a><\/li>\n\n\n\n<li>Camps, SG, Verhoef, SP i Westerterp, KR (2013). P\u00e8rdua de pes, manteniment del pes i termog\u00e8nesi adaptativa. Revista nord-americana de nutrici\u00f3 cl\u00ednica, 97(5), 990\u2013994. 10.3945\/ajcn.112.050310 &#8211; <a href=\"https:\/\/doi.org\/10.3945\/ajcn.112.050310\">DOI&nbsp;<\/a>&#8211; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23535105\/\">PubMed<\/a><\/li>\n\n\n\n<li>Carbone, JW, Pasiako , SM, Vislocky , LM, Anderson, JM i Rodr\u00edguez, NR (2014). Efectes del d\u00e8ficit energ\u00e8tic a curt termini sobre la degradaci\u00f3 de prote\u00efnes musculars i la prote\u00f2lisi intramuscular en adults joves amb pes normal. Fisiologia aplicada, nutrici\u00f3 i metabolisme, 39(8), 960\u2013968. 10.1139\/apnm-2013-0433 &#8211; <a href=\"https:\/\/doi.org\/10.1139\/apnm-2013-0433\">DOI&nbsp;<\/a>&#8211; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24945715\/\">PubMed<\/a><\/li>\n\n\n\n<li>Garthe I, Raastad T, Egil Refsnes P, Sundgot Borgen J. Effect of nutritional intervention on body composition and performance in elite athletes. Eur J Sport Sci [Internet]. 2013 [consultat 07 mar 2022]; 13(3): 295-303. Disponible a:&nbsp;<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17461391.2011.643923\">https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17461391.2011.643923<\/a><\/li>\n\n\n\n<li>Disponible a: <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17461391.2011.643923\">https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17461391.2011.643923<\/a><\/li>\n\n\n\n<li>Iraqui iJ, Fitschen P, Espinar S, Helms E. Nutrici\u00f3 recomanacions per a Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel) [Internet]. 2019 [consultat el 07 mar 2022]; 7(7): 154. Disponible a: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-contact-form-7-contact-form-selector\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f5253-o1\" lang=\"es-ES\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ca\/wp-json\/wp\/v2\/posts\/9480#wpcf7-f5253-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Formulario de contacto\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"5253\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.7.3\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"es_ES\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f5253-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<div class='comment-form'>\n\t<div class=\"comment-form-inputs\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"nombre\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"nombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Nom (requerit)\" value=\"\" type=\"text\" name=\"nombre\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"apellidos\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"apellidos\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Cognoms (requerit)\" value=\"\" type=\"text\" name=\"apellidos\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"email\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-email wpcf7-validates-as-required wpcf7-validates-as-email\" id=\"email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Email (requerit)\" value=\"\" type=\"email\" name=\"email\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"telefono\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-tel wpcf7-validates-as-required wpcf7-validates-as-tel\" id=\"telefono\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tel\u00e8fon (requerit)\" value=\"\" type=\"tel\" name=\"telefono\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"mensaje\"><textarea cols=\"39\" rows=\"10\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required\" id=\"mensaje\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Missatge (requerit)\" name=\"mensaje\"><\/textarea><\/span>\n\t<\/p>\n\t<p class=\"form-submit\"><input class=\"wpcf7-form-control has-spinner wpcf7-submit\" type=\"submit\" value=\"Enviar\" \/>\n\t<\/p>\n<\/div>\n<p style=\"text-align:justify; color:#383838;\"><br \/>\n<em>L\u2019informem que les dades recollides al present formulari, seran tractades per Corporaci\u00f3 d'Administraci\u00f3 Sanit\u00e0ria A.I.E., per poder atendre i donar resposta a la seva sol\u00b7licitud d\u2018informaci\u00f3. Si necessita m\u00e9s informaci\u00f3 o vol exercir els seus drets sobre aquestes dades consulti la nostra <a href=\"https:\/\/www.fisiogestion.com\/ca\/politica-privacidad\/\">Pol\u00edtica de Privacitat<\/a>.<\/em>\n<\/p>\n<\/form>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>La resposta sens dubte \u00e9s S\u00cd! Per\u00f2 per respondre aquesta q\u00fcesti\u00f3, hem de comen\u00e7ar pel principi, i recordar que la correcta alimentaci\u00f3 ha de<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/podem-millorar-el-rendiment-esportiu-amb-lalimentacio\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":9,"featured_media":9483,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[625,446],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Podem millorar el rendiment esportiu amb l\u2019alimentaci\u00f3?<\/title>\n<meta name=\"description\" content=\"La resposta sens dubte \u00e9s S\u00cd! Per\u00f2 per respondre aquesta q\u00fcesti\u00f3, hem de comen\u00e7ar pel principi, i recordar que la correcta alimentaci\u00f3 ha de complir tres requisits b\u00e0sics, que s\u00f3n: Saludable: cobrir les necessitats nutricionals i fisiol\u00f2giques. Equilibrada: ajustar les necessitats concretes a les diferents etapes de la vida. Variada: aportaci\u00f3 de diferents grups d\u2019aliments i aportaci\u00f3 nutricional.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.activasalut.com\/ca\/podem-millorar-el-rendiment-esportiu-amb-lalimentacio\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Podem millorar el rendiment esportiu amb l\u2019alimentaci\u00f3?\" \/>\n<meta property=\"og:description\" content=\"La resposta sens dubte \u00e9s S\u00cd! 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