{"id":703,"date":"2020-06-27T15:31:22","date_gmt":"2020-06-27T13:31:22","guid":{"rendered":"http:\/\/albaribalta.com\/?p=703"},"modified":"2020-11-23T22:57:10","modified_gmt":"2020-11-23T20:57:10","slug":"que-menjar-despres-de-fer-exercici","status":"publish","type":"post","link":"https:\/\/albaribalta.com\/index.php\/2020\/06\/27\/que-menjar-despres-de-fer-exercici\/","title":{"rendered":"Qu\u00e8 menjar despr\u00e9s de fer exercici"},"content":{"rendered":"<p>Qu\u00e8 puc menjar despr\u00e9s de fer exercici? Aquesta \u00e9s la pregunta que tots ens hem fet alguna vegada despr\u00e9s de realitzar activitat f\u00edsica.<\/p>\n<p>Tots sabem la import\u00e0ncia de realitzar activitat f\u00edsica per a la nostra salut i per a millorar el nostre rendiment&#8230; per\u00f2 \u00e9s tan important la manera\u00a0 com entrenes, com la manera de menjar despr\u00e9s de fer exercici.<\/p>\n<p>Alimentar-nos correctament despr\u00e9s de fer exercici f\u00edsic \u00e9s fonamental per a una <strong>recuperaci\u00f3 \u00f2ptima<\/strong> i per aconseguir els <strong>objectius<\/strong> que ens hem marcat.<\/p>\n<h3>Quins nutrients hem de tenir en compte:<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-704 aligncenter\" src=\"http:\/\/albaribalta.com\/wp-content\/uploads\/2020\/06\/Recuperaci\u00f3-POST-ESFOR\u00c7-e1593199225226.png\" alt=\"\" width=\"657\" height=\"601\" srcset=\"https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/06\/Recuperaci\u00f3-POST-ESFOR\u00c7-e1593199225226.png 1063w, https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/06\/Recuperaci\u00f3-POST-ESFOR\u00c7-e1593199225226-300x274.png 300w, https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/06\/Recuperaci\u00f3-POST-ESFOR\u00c7-e1593199225226-1030x942.png 1030w, https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/06\/Recuperaci\u00f3-POST-ESFOR\u00c7-e1593199225226-768x702.png 768w\" sizes=\"(max-width: 657px) 100vw, 657px\" \/><\/p>\n<p>El teu entrenament no finalitza quan surts del gimn\u00e0s o del pavell\u00f3, sin\u00f3 que finalitza quan li retornes al cos el qu\u00e8 ha gastat. Com ho aconseguim dons? Amb el <strong>menjar i el descans<\/strong>.<\/p>\n<h3>CARBOHIDRATS<\/h3>\n<p>Prendre carbohidrats despr\u00e9s d&#8217;entrenar permet <strong>recarregar el glucogen<\/strong> <strong>muscular<\/strong> &#8221;cremat&#8221; i tamb\u00e9 afavoreixen la<strong> s\u00edntesi de prote\u00efna<\/strong>.<\/p>\n<p>En el cas que facis <strong>varies sessions d&#8217;entrenament<\/strong> al dia, \u00e9s important <strong>reposar el glucogen <\/strong>el m\u00e9s aviat possible (de forma l\u00edquida). En canvi, si nom\u00e9s fas <strong>un entrenament al dia<\/strong> o entrenes &gt;72h <strong>no<\/strong> \u00e9s necessari aquesta ingesta de carbohidrats just despr\u00e9s d&#8217;entrenar.<\/p>\n<p>La <strong>quantitat de carbohidrats<\/strong> que hem d&#8217;incloure despr\u00e9s de l&#8217;entrenament <strong>dep\u00e8n<\/strong> de la teva <strong>alimentaci\u00f3 general<\/strong> i del <strong>tipus d&#8217;entrenament<\/strong> que hagis realitzat. Tot i aix\u00ed, incorporar <strong>1-1.2g ch\/kg\/h<\/strong> ens ajudar\u00e0 a omplir per complet els nostres dip\u00f2sits en cas d&#8217;esport de resist\u00e8ncia. Per a la majoria de nosaltres, <strong>0.6\/0.8g ch\/kg\/h<\/strong>\u00a0 seria una quantitat raonable.<\/p>\n<h3>PROTE\u00cfNA<\/h3>\n<p>La quantitat de prote\u00efna \u00f2ptima per\u00a0 maximitzar la s\u00edntesi proteica \u00e9s de <strong>20-40g prot post esfor\u00e7<\/strong>. \u00c9s important que sigui prote\u00efna completa, \u00e9s a dir, que tingui tots els aa essencials (ou, llet, prote\u00efna whey, peix, carn o soja).<\/p>\n<p>En general, el <strong>rati<\/strong> de prote\u00efna a carbohidrat hauria d&#8217;estar en<strong> 1:1 &#8211; 1:2<\/strong> o fins a <strong>1:4<\/strong> en exercicis on hi ha una major despesa de glucogen.<\/p>\n<h3>AIGUA I ELECTR\u00d2LITS<\/h3>\n<p>Quan fem esport suem, i al suar, perdem aigua i electr\u00f2lits. A nivell fisiol\u00f2gic la hidrataci\u00f3 \u00e9s molt m\u00e9s complexa i molt important. Tots els processos bioqu\u00edmics que es produeixen en el cos es donen en medi aqu\u00f3s. Si falta aigua, comencen els problemes de rendiment derivan ent problemes m\u00e9s greus.<\/p>\n<p>Per\u00f2 no \u00e9s nom\u00e9s degut a la falta d&#8217;aigua, sin\u00f3 tamb\u00e9 a la p\u00e8rdua de sals minerals.\u00a0 Per tant, la incorporaci\u00f3 de sodi ajudar\u00e0 a la recuperaci\u00f3 de la hidrataci\u00f3.<\/p>\n<h3>ANTIOXIDANTS<\/h3>\n<p>\u00c9s cert que quan entrenem hi ha un proc\u00e9s inflamatori, per\u00f2 gr\u00e0cies a aix\u00f2 despr\u00e9s hi ha una sobrecompensaci\u00f3 i generem noves adaptacions.<\/p>\n<p>Per tant, ser\u00e0 interessant fer \u00fas de suplementaci\u00f3 amb antioxidants quan volem afavorir la recuperaci\u00f3 al 100% dins de les competicions successives.<\/p>\n<p>En canvi, no ser\u00e0 necessari utilitzar suplementaci\u00f3 durant les sessions d&#8217;entrenament, ja que d&#8217;aquesta manera generarem noves adaptacions. Cal recordar que estem parlant de suplementaci\u00f3 amb antioxidants, no de fruita i verdura, que aquestes tenen una concentraci\u00f3 d&#8217;antioxidants menor i no reduiran les adaptacions.<\/p>\n<h3>LA VERITAT DE LA FINESTRA ANAB\u00d2LICA<\/h3>\n<p>Durant anys s&#8217;ha cregut que els <strong>30 minuts just despr\u00e9s d&#8217;entrenar<\/strong> eren la <strong>clau<\/strong> per a la recuperaci\u00f3 i la s\u00edntesi de prote\u00efna.<\/p>\n<p><strong>NO<\/strong> fa falta prendre&#8217;t el batut\/\u00e0pat recuperador just despr\u00e9s d&#8217;entrenar. Actualment sabem que la finestra anab\u00f2lica no dura 30 minuts, sin\u00f3 que pot arribar de <strong>24 fins a 72 hores<\/strong> despr\u00e9s de l&#8217;entrenament.<\/p>\n<p>\u00c9s molt m\u00e9s important que tingui una <strong>bona alimentaci\u00f3<\/strong> i un <strong>entrenament de qualitat<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 puc menjar despr\u00e9s de fer exercici? Aquesta \u00e9s la pregunta que tots ens hem fet alguna vegada despr\u00e9s de realitzar activitat f\u00edsica. Tots sabem la import\u00e0ncia de realitzar activitat f\u00edsica per a la nostra salut i per a millorar el nostre rendiment&#8230; per\u00f2 \u00e9s tan important la manera\u00a0 com [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":2,"featured_media":723,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Qu\u00e8 menjar despr\u00e9s de fer exercici - Alba Ribalta l Dietista-Nutricionista<\/title>\n<meta name=\"description\" content=\"Alimentar-nos correctament despr\u00e9s de fer exercici f\u00edsic \u00e9s fonamental per a una recuperaci\u00f3 \u00f2ptima i per aconseguir els objectius que t&#039;has marcat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/albaribalta.com\/index.php\/2020\/06\/27\/que-menjar-despres-de-fer-exercici\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e8 menjar despr\u00e9s de fer exercici - 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