{"id":2245,"date":"2016-10-03T11:36:45","date_gmt":"2016-10-03T10:36:45","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=2245"},"modified":"2016-10-03T11:36:45","modified_gmt":"2016-10-03T10:36:45","slug":"la-importancia-alimentacio-esport","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/la-importancia-alimentacio-esport\/","title":{"rendered":"La import\u00e0ncia de l&#8217;alimentaci\u00f3 en l&#8217;esport"},"content":{"rendered":"<h2>L&#8217;alimentaci\u00f3 en l&#8217;esport \u00e9s important?<\/h2>\n<p>\nCom ben hem repetit una vegada i una altra, l&#8217;alimentaci\u00f3 \u00e9s un factor clau per tenir un bon estat de salut. En realitzar exercici f\u00edsic, gastem molta m\u00e9s energia i les demandes de nutrients augmenten, doncs el nostre cos funciona a molta m\u00e9s velocitat. Aquestes demandes es poden cobrir a trav\u00e9s de dues maneres:<\/p>\n<ul>\n<li>El nostre cos obt\u00e9 nutrients a partir de les reserves que hem creat a trav\u00e9s dels aliments consumits amb anterioritat.<\/li>\n<li>Obtenint els nutrients a trav\u00e9s de l&#8217;alimentaci\u00f3 i usant-los de manera instant\u00e0nia.<br \/>\nLes nostres reserves s\u00f3n limitades, per la qual cosa resulta fonamental que els esportistes cuidin la seva alimentaci\u00f3.<\/li>\n<\/ul>\n<h2>Com hauria de ser l&#8217;alimentaci\u00f3 dels esportistes?<\/h2>\n<p>\nSi ets esportista has de seguir a una <strong>alimentaci\u00f3 variada i equilibrada,<\/strong> adaptada a les teves necessitats com l&#8217;edat, el sexe i l&#8217;activitat f\u00edsica que realitzes, entre altres factors. Aix\u00f2 vol dir, que en el teu dia a dia pots consumir cereals i tubercles (pa, <a href=\"https:\/\/nomen.es\/ca\/productes\/arrossos\/\" title=\"Arrossos Nomen\" target=\"_blank\">arr\u00f2s<\/a>, <a href=\"https:\/\/nomen.es\/ca\/productes\/pures-de-patates\/\" title=\"Pur\u00e9 de Patata Nomen\" target=\"_blank\">patata<\/a>, <a href=\"https:\/\/nomen.es\/ca\/altre\/cuscus-nomen\/\" title=\"Cous Cous Nomen\" target=\"_blank\">cous cou<\/a>s&#8230;), aliments proteics (carns, peixos, ous i llegums combinats amb cereals), aliments grassos (oli d&#8217;oliva verge, fruita seca), verdures i hortalisses, fruites i l\u00e0ctics i derivats (llet, iogurt&#8230;). \u00c9s important que no excloguis cap grup d&#8217;aliments, per\u00f2 el realment important \u00e9s que <strong>t&#8217;organitzis b\u00e9 els menjars i els horaris.<\/strong><\/p>\n<h2>Organitza els teus menjars i horaris<\/h2>\n<ul>\n<li>\u00c9s molt important assegurar una ingesta de <strong>carbohidrats abans, durant i despr\u00e9s<\/strong> de la pr\u00e0ctica d&#8217;exercici f\u00edsic. Els <strong>cereals, els tubercles i els llegums<\/strong> s\u00f3n aliments rics en hidrats de carboni d&#8217;absorci\u00f3 lenta, \u00e9s a dir, arriben a la sang gradualment, i les <strong>fruites<\/strong> s\u00f3n riques en carbohidrats d&#8217;absorci\u00f3 r\u00e0pida que arriben r\u00e0pidament al torrent sanguini.<\/li>\n<li>Els carbohidrats s\u00f3n el nutrient que actua com a <strong>principal font energ\u00e8tica i gasolina del m\u00fascul,<\/strong> per la qual cosa hauries d&#8217;assegurar una bona aportaci\u00f3 di\u00e0ria. Un consum suficient prev\u00e9 el risc de caigudes i lesions. Es recomana que entre 1 i 4 hores abans de realitzar exercici, es faci una ingesta d&#8217;hidrats de carboni per augmentar les reserves de glucogen (gasolina muscular), aix\u00ed com durant l&#8217;exercici f\u00edsic per evitar marejos, i en finalitzar, durant les 4-6 hores despr\u00e9s de l&#8217;activitat, per reposar el glucogen muscular i per assegurar una bona recuperaci\u00f3 dels m\u00fasculs.<\/li>\n<li>Un altre punt a destacar \u00e9s la import\u00e0ncia <strong>d&#8217;hidratar-se<\/strong>. Un adult normal hauria d&#8217;ingerir entre 1,5 i 2 litres diaris de l\u00edquids per assegurar una bona hidrataci\u00f3, fet que es torna m\u00e9s important en realitzar esport ja que, quan practiquem exercici f\u00edsic, perdem grans quantitats de l\u00edquid a trav\u00e9s de la suor. La <strong>deshidrataci\u00f3 afecta al rendiment<\/strong> <strong>esportiu i afavoreix l&#8217;aparici\u00f3 de fatiga<\/strong>, aix\u00ed que no oblidis hidratar-te! No esperis a tenir sed i porta amb tu aigua o begudes esportives quan facis exercici.<\/li>\n<\/ul>\n<p>Transcorreguts 30 minuts de l&#8217;inici de la pr\u00e0ctica esportiva, hauries de comen\u00e7ar a beure l\u00edquid. Es recomana un consum de <strong>150-200ml d&#8217;aigua o beguda esportiva cada 20 minutos<\/strong>, que aproximadament correspondria al contingut d&#8217;un got. Quan finalitzis l&#8217;exercici has de reposar l&#8217;aigua i les sals minerals perdudes durant l&#8217;activitat, per la qual cosa es recomana el consum de begudes que continguin aigua, sals minerals, especialment sodi, i carbohidrats.<\/p>\n<p>\nD&#8217;altra banda, tot esportista hauria de tenir present que no \u00e9s bona idea provar aliments nous en dies de competici\u00f3, ja que poden provocar mol\u00e8sties gastrointestinals i reduir aix\u00ed el rendiment. De la mateixa manera, s&#8217;ha d&#8217;evitar el consum de llegums abans de competicions, perqu\u00e8 poden provocar flatul\u00e8ncies i augmentar l&#8217;aparici\u00f3 de flato.<\/p>\n<p>\nSi t&#8217;agrada fer esport recorda que una <strong>alimentaci\u00f3 variada<\/strong> i equilibrada al costat d&#8217;una<strong> bona hidrataci\u00f3<\/strong> \u00e9s clau per assegurar un bon rendiment esportiu i reduir el risc de lesions. Planifica els menjars abans, durant i despr\u00e9s de l&#8217;activitat f\u00edsica, beu l\u00edquid i no deixis de moure&#8217;t!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;alimentaci\u00f3 en l&#8217;esport \u00e9s important? Com ben hem repetit una vegada i una altra, l&#8217;alimentaci\u00f3 \u00e9s un factor clau per tenir un bon estat de salut. En realitzar exercici f\u00edsic, gastem molta m\u00e9s energia i les demandes de nutrients augmenten, doncs el nostre cos funciona a molta m\u00e9s velocitat. Aquestes demandes es poden cobrir a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2246,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[145],"tags":[307,60,62,99,126,278],"class_list":["post-2245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","tag-exercici","tag-alimentacio","tag-nutricio","tag-aliments","tag-beguda-darros","tag-esport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La import\u00e0ncia de l&#039;alimentaci\u00f3 en l&#039;esport - Nomen<\/title>\n<meta name=\"description\" content=\"L&#039;alimentaci\u00f3 en l&#039;esport \u00e9s important? 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