{"id":114387,"date":"2021-12-17T15:14:31","date_gmt":"2021-12-17T18:14:31","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=114387"},"modified":"2021-12-17T15:14:32","modified_gmt":"2021-12-17T18:14:32","slug":"com-afecta-la-ingesta-dalcohol-als-esportistes","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/com-afecta-la-ingesta-dalcohol-als-esportistes\/","title":{"rendered":"Com afecta la ingesta d\u2019alcohol als esportistes?"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>L&#8217;alcohol, encara que sigui en dosis moderades, forma part del dia a dia de gran part de la poblaci\u00f3. Aix\u00f2 no exclou els esportistes, que moltes vegades finalitzen la jornada esportiva socialitzant o celebrant amb alguna beguda. Se sap que el consum d&#8217;alcohol pot tenir conseq\u00fc\u00e8ncies importants per a la salut.<\/p>\n","protected":false},"author":36,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[221,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"El consum d\u2019alcohol en esportistes amateurs i professionals, hi ha evid\u00e8ncies d\u2019efectes negatius?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/barcainnovationhub.com\/ca\/com-afecta-la-ingesta-dalcohol-als-esportistes\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com afecta la ingesta d\u2019alcohol 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encara que sigui en dosis moderades, forma part del dia a dia de gran part de la poblaci\u00f3. Aix\u00f2 no exclou els esportistes, que moltes vegades finalitzen la jornada esportiva socialitzant o celebrant amb alguna beguda. Se sap que el consum d&#8217;alcohol pot tenir conseq\u00fc\u00e8ncies importants per a la salut. Per exemple, un estudi publicat a la prestigiosa revista <a href=\"https:\/\/www.thelancet.com\/\"><em>Lancet<\/em><\/a> amb dades obtingudes a nivell mundial (195 pa\u00efsos), va mostrar que el consum d&#8217;alcohol \u00e9s la setena causa de mort al m\u00f3n, atribuint-se-li un 4 i un 12% de les defuncions en dones i homes, respectivament.<sup>1<\/sup> De fet, les an\u00e0lisis van mostrar que l&#8217;\u00fanica quantitat d&#8217;alcohol que minimitza els efectes adversos per a la salut \u00e9s no prendre cap beguda alcoh\u00f2lica a la setmana (\u00e9s a dir, que fins i tot dosis molt baixes podrien tenir certes conseq\u00fc\u00e8ncies).<sup>1<\/sup> Per\u00f2, quines s\u00f3n les conseq\u00fc\u00e8ncies del consum d&#8217;alcohol pel rendiment esportiu?<\/strong><\/p>\n<h2><strong>Les conseq\u00fc\u00e8ncies de l\u2019alcohol al rendiment esportiu<\/strong><\/h2>\n<p><strong>Hi ha certa evid\u00e8ncia en esportistes amateurs que el consum moderat d&#8217;alcohol podria dificultar les adaptacions positives generades amb l&#8217;entrenament. Per exemple, un estudi va avaluar els efectes de consumir alcohol de manera di\u00e0ria (l&#8217;equivalent a dues cerveses de 330 ml al dia pels homes, i una cervesa de 330 ml per les dones) en els beneficis obtinguts en un programa de 10 setmanes d&#8217;entrenament interv\u00e0l\u00b7lic d&#8217;alta intensitat (HIIT, per les seves sigles en angl\u00e8s).<sup>2,3<\/sup> Un cop finalitzat el programa d&#8217;entrenament, els autors no van observar difer\u00e8ncies entre els participants que havien consumit alcohol i els que no en cap variable, ja que tots dos grups van disminuir la seva massa grassa, van augmentar la seva massa muscular, i van millorar la seva capacitat cardiorespirat\u00f2ria i for\u00e7a muscular de manera significativa. <\/strong><\/p>\n<p><strong>\u00c9s important comentar, no obstant aix\u00f2, que aquest estudi va ser finan\u00e7at pel Centre d&#8217;Informaci\u00f3 Cervesa i Salut, cosa que pot induir un cert biaix als resultats. A m\u00e9s, l&#8217;estudi va ser realitzat amb esportistes amateurs, per tant, aquests resultats no s\u00f3n necess\u00e0riament aplicables a esportistes professionals pels quals fins el m\u00e9s m\u00ednim detall compta. En aquest sentit, hi ha certa evid\u00e8ncia que el consum d&#8217;alcohol \u2013 sobretot en grans dosis \u2013 podria empitjorar les adaptacions a l&#8217;entrenament. Per exemple, un estudi va observar que el consum d&#8217;1.5 g\/kg d&#8217;alcohol (el que equival a aproximadament 10 cerveses en un sol dia) redueix el r\u00e0tio de s\u00edntesi proteica postexercici, cosa que inhibiria les adaptacions anab\u00f2liques (\u00e9s a dir, de creixement muscular) a l&#8217;entrenament.<sup>4<\/sup> \u00a0D&#8217;altra banda, un altre estudi va avaluar 11 subjectes que van realitzar un exercici exc\u00e8ntric dissenyat per provocar mal muscular, i en finalitzar van consumir 1 g\/kg d&#8217;etanol (uns 230 ml de vodka) o suc de taronja (utilitzat com a grup control).<sup>5<\/sup> Curiosament, els resultats van mostrar que la disminuci\u00f3 de for\u00e7a els dies posteriors a aquest exercici va ser m\u00e9s gran (fins i tot el doble) despr\u00e9s d&#8217;haver consumit alcohol que despr\u00e9s d\u2019haver consumit suc de taronja, malgrat que no hi va haver difer\u00e8ncies al dolor percebut o als nivells de creatina-cinasa (un marcador de dolor muscular).<\/strong><\/p>\n<h3><strong>Conclusions<\/strong><\/h3>\n<p><strong>Per tant, tot i existir certa evid\u00e8ncia entre esportistes amateurs que el consum molt moderat d&#8217;alcohol (per exemple una cervesa al dia) podria no interferir amb les adaptacions a l&#8217;entrenament, tenint en compte els efectes perjudicials de l&#8217;alcohol per a la salut i els possibles perjudicis \u2013 sobretot ingerint-ne grans quantitats \u2013 en les adaptacions musculars (incloent una menor s\u00edntesi proteica i una pitjor recuperaci\u00f3 postexercici), el consum d&#8217;alcohol s\u2019ha de reduir el m\u00e0xim possible entre els esportistes.<\/strong><\/p>\n<h2 style=\"text-align: left;\"><strong>Refer\u00e8ncies:<\/strong><\/h2>\n<ol>\n<li style=\"text-align: left;\"><strong>Griswold MG, Fullman N, Hawley C, et al. Alcohol use and burden for 195 countries and territories, 1990-2016: A systematic analysis for the Global Burden of Disease Study 2016. <em>Lancet<\/em>. 2018;392(10152):1015-1035. doi:10.1016\/S0140-6736(18)31310-2<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Molina-Hidalgo C, De-Lao A, Jurado-Fasoli L, Amaro-Gahete FJ, Castillo MJ. Beer or ethanol effects on the body composition response to high-intensity interval training. The BEER-HIIT study. <em>Nutrients<\/em>. 2019;11(4). doi:10.3390\/nu11040909<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Molina-Hidalgo C, De-La-O A, Dote-Montero M, Amaro-Gahete FJ, Castillo MJ. Influence of daily beer or ethanol consumption on physical fitness in response to a high-intensity interval training program. The BEER-HIIT study. <em>J Int Soc Sports Nutr<\/em>. 2020;17(1):1-13. doi:10.1186\/s12970-020-00356-7<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Parr EB, Camera DM, Areta JL, et al. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. <em>PLoS One<\/em>. 2014;9(2):1-9. doi:10.1371\/journal.pone.0088384<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Barnes MJ, M\u00fcndel T, Stannard SR. Acute alcohol consumption aggravates the decline in muscle performance following strenuous eccentric exercise. <em>J Sci Med Sport<\/em>. 2010;13(1):189-193. doi:10.1016\/j.jsams.2008.12.627<\/strong><\/li>\n<\/ol>\n"}],"colaboradores":[{"nombre":"Pedro L. 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