{"id":25573,"date":"2019-06-26T17:45:08","date_gmt":"2019-06-26T20:45:08","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=25573"},"modified":"2021-11-26T10:14:33","modified_gmt":"2021-11-26T13:14:33","slug":"les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/","title":{"rendered":"LES QUATRE R DE LA NUTRICI\u00d3 PER A LA RECUPERACI\u00d3 DE L\u2019ESPORTISTA"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>La nutrici\u00f3 t\u00e9 un paper fonamental en tots els aspectes de la vida. Per\u00f2 encara \u00e9s m\u00e9s important en la recuperaci\u00f3 despr\u00e9s de l\u2019esfor\u00e7<\/p>\n","protected":false},"author":24,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[197,43,43,31,31],"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=\"La nutrici\u00f3 t\u00e9 un paper fonamental en tots els aspectes de la vida. Per\u00f2 encara \u00e9s m\u00e9s important en la recuperaci\u00f3 despr\u00e9s de l\u2019esfor\u00e7.\" \/>\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\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"LES QUATRE R DE LA NUTRICI\u00d3 PER A LA RECUPERACI\u00d3 DE L\u2019ESPORTISTA\" \/>\n<meta property=\"og:description\" content=\"La nutrici\u00f3 t\u00e9 un paper fonamental en tots els aspectes de la vida. Per\u00f2 encara \u00e9s m\u00e9s important en la recuperaci\u00f3 despr\u00e9s de l\u2019esfor\u00e7.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/\" \/>\n<meta property=\"og:site_name\" content=\"Bar\u00e7a Innovation Hub\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fcbuniversitas\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-26T20:45:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-26T13:14:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"5472\" \/>\n\t<meta property=\"og:image:height\" content=\"3078\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:title\" content=\"LES QUATRE R DE LA NUTRICI\u00d3 PER A LA RECUPERACI\u00d3 DE L\u2019ESPORTISTA\" \/>\n<meta name=\"twitter:description\" content=\"La nutrici\u00f3 t\u00e9 un paper fonamental en tots els aspectes de la vida. Per\u00f2 encara \u00e9s m\u00e9s important en la recuperaci\u00f3 despr\u00e9s de l\u2019esfor\u00e7.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@BarcaInnoHub\" \/>\n<meta name=\"twitter:site\" content=\"@BarcaInnoHub\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/barcainnovationhub.com\/#website\",\"url\":\"https:\/\/barcainnovationhub.com\/\",\"name\":\"Bar\\u00e7a Innovation Hub\",\"description\":\"The worldwide centre for sports knowledge and innovation\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/barcainnovationhub.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"ca\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/#primaryimage\",\"inLanguage\":\"ca\",\"url\":\"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg\",\"contentUrl\":\"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg\",\"width\":5472,\"height\":3078,\"caption\":\"VIAJE\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/#webpage\",\"url\":\"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/\",\"name\":\"LES QUATRE R DE LA NUTRICI\\u00d3 PER A LA RECUPERACI\\u00d3 DE L\\u2019ESPORTISTA\",\"isPartOf\":{\"@id\":\"https:\/\/barcainnovationhub.com\/#website\"},\"datePublished\":\"2019-06-26T20:45:08+00:00\",\"dateModified\":\"2021-11-26T13:14:33+00:00\",\"author\":{\"@id\":\"https:\/\/barcainnovationhub.com\/#\/schema\/person\/65b02d7c2c2e9c160e26c7b09cb31a6d\"},\"description\":\"La nutrici\\u00f3 t\\u00e9 un paper fonamental en tots els aspectes de la vida. Per\\u00f2 encara \\u00e9s m\\u00e9s important en la recuperaci\\u00f3 despr\\u00e9s de l\\u2019esfor\\u00e7.\",\"breadcrumb\":{\"@id\":\"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/#breadcrumb\"},\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\/\/barcainnovationhub.com\/ca\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"LES QUATRE R DE LA NUTRICI\\u00d3 PER A LA RECUPERACI\\u00d3 DE L\\u2019ESPORTISTA\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/barcainnovationhub.com\/#\/schema\/person\/65b02d7c2c2e9c160e26c7b09cb31a6d\",\"name\":\"Marina Casas\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/barcainnovationhub.com\/#personlogo\",\"inLanguage\":\"ca\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7641383006a1f6ed44d8dbe15dff5353?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7641383006a1f6ed44d8dbe15dff5353?s=96&d=mm&r=g\",\"caption\":\"Marina Casas\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","acf":{"blog_type_card":"card-medium","margin":"mt-0","imagen_de_portada":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg","imagen_destacada":{"ID":25574,"id":25574,"title":"BARCELONA 17\/18","filename":"70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg","filesize":0,"url":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg","link":"https:\/\/barcainnovationhub.com\/ca\/les-quatre-r-de-la-nutricio-per-a-la-recuperacio-de-lesportista\/barcelona-17-18-2\/","alt":"","author":"24","description":"","caption":"VIAJE","name":"barcelona-17-18-2","status":"inherit","uploaded_to":25573,"date":"2019-06-26 20:41:30","modified":"2019-06-26 20:41:30","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":5472,"height":3078,"sizes":{"thumbnail":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79-300x169.jpg","medium-width":300,"medium-height":169,"medium_large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79-768x432.jpg","medium_large-width":768,"medium_large-height":432,"large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79-1024x576.jpg","large-width":1024,"large-height":576,"1536x1536":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg","1536x1536-width":1536,"1536x1536-height":864,"2048x2048":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2019\/06\/70227d76-desplaamentsud-frica160852018_pic_2018-05-15viajesudafrica79.jpg","2048x2048-width":2048,"2048x2048-height":1152}},"gif":false,"contenido":[{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p>La nutrici\u00f3 t\u00e9 un paper fonamental en tots els aspectes de la vida. Per\u00f2 encara \u00e9s m\u00e9s important en la recuperaci\u00f3 despr\u00e9s de l\u2019esfor\u00e7: permet optimitzar el temps perqu\u00e8 l\u2019esportista arribi en plena forma al seg\u00fcent entrenament o partit, i en millora el rendiment.<\/p>\n<p>La recuperaci\u00f3 es basa en quatre conceptes que comencen amb la lletra erra: rehidrataci\u00f3, rec\u00e0rrega d\u2019energia, reparaci\u00f3 del teixit muscular i regeneraci\u00f3 del sistema immunitari. Per aquest motiu, es coneixen com a <em>les quatre erres<\/em>.<\/p>\n<p>El primer concepte \u00e9s la rehidrataci\u00f3: recuperar el l\u00edquid que s\u2019ha perdut en la pr\u00e0ctica esportiva. Es calcula que, com a m\u00ednim, s\u2019ha de beure un 150% del que s\u2019ha perdut.\u00a0 L\u2019aigua \u00e9s fonamental per aconseguir-ho, per\u00f2 tamb\u00e9 s\u00f3n \u00fatils les begudes amb minerals i fins i tot la llet, que t\u00e9 moltes propietats rehidratants i aporta hidrats de carboni i prote\u00efnes.<\/p>\n<p>Tamb\u00e9 es poden utilitzar recuperadors, que contenen minerals, hidrats de carboni, prote\u00efnes i fitonutrients, els quals optimitzen i acceleren la recuperaci\u00f3. De fet, hi ha un per\u00edode de temps \u00f2ptim \u2014conegut com a finestra metab\u00f2lica\u2014 en qu\u00e8 el nostre cos t\u00e9 la capacitat d\u2019absorbir tot el que se li proporciona, just despr\u00e9s de l\u2019exercici (que \u00e9s quan m\u00e9s ho necessita). Aquest per\u00edode ideal dura, aproximadament, una hora despr\u00e9s de l\u2019exercici.<\/p>\n<p>En segon lloc, per garantir la rec\u00e0rrega d\u2019energia despr\u00e9s de l\u2019entrenament o el partit, s\u2019introduiran m\u00e9s hidrats de carboni en les ingestes seg\u00fcents. L\u2019objectiu \u00e9s optimitzar la quantitat de glucogen muscular, que \u00e9s la \u2018benzina\u2019 de l\u2019esportista. En aquest cas, els aliments recomanats s\u00f3n la fruita, la pasta, l\u2019arr\u00f2s, la quinoa, la patata o el blat de moro.<\/p>\n<p>En tercer terme, si l\u2019esportista menja de manera adequada durant la recuperaci\u00f3, podr\u00e0 reparar i regenerar el teixit muscular m\u00e9s r\u00e0pidament. Per aconseguir-ho, s\u00f3n fonamentals els aliments proteics com el peix, el marisc, la carn o els ous.<\/p>\n<p>Finalment, pel que fa a la regeneraci\u00f3 del sistema immunitari i dels teixits, \u00e9s important recalcar que la recuperaci\u00f3 no nom\u00e9s s\u2019ha de basar en els macronutrients b\u00e0sics, sin\u00f3 que s\u2019ha d\u2019anar m\u00e9s enll\u00e0: cal consumir fitonutrients i subst\u00e0ncies naturals i antiinflamat\u00f2ries, que aportin m\u00e9s vitamines i minerals i permetin una recuperaci\u00f3 de qualitat. Aix\u00ed, el cos es regenerar\u00e0 millor i l\u2019endem\u00e0 estar\u00e0 al 100% per continuar millorant el rendiment. A m\u00e9s, es potencien les defenses i el sistema nervi\u00f3s, que es troben en un moment sensible despr\u00e9s de l\u2019esfor\u00e7.<\/p>\n<p>En aquest \u00e0mbit, s\u00f3n molt \u00fatils els aliments amb molts antioxidants, com ara les fruites del bosc (m\u00f3res, gerds, nabius), els concentrats de cirera o els aliments rics en vitamina C o amb propietats antiinflamat\u00f2ries, com la c\u00farcuma, el gingebre o el te matxa.<\/p>\n<p>Un aspecte fonamental \u00e9s que aquesta recuperaci\u00f3 s\u2019ha de repetir diverses vegades: a m\u00e9s de fer-la al vestuari, la seg\u00fcent ingesta s\u00f2lida ha de respectar aquestes quatre erres. I, fins i tot, l\u2019endem\u00e0. El motiu \u00e9s que \u00e9s dif\u00edcil arribar al 100% de la recuperaci\u00f3 si nom\u00e9s es fa una vegada.<\/p>\n<p>Tamb\u00e9 cal tenir en compte que l\u2019estrat\u00e8gia nutricional s\u2019ha de personalitzar en funci\u00f3 de l\u2019esport, l\u2019esportista i el nombre de competicions en qu\u00e8 es participa alhora. En el cas del futbol, no \u00e9s el mateix jugar en una competici\u00f3 (un partit a la setmana) que en dues o tres competicions alhora (dos o tres partits a la setmana), la qual cosa genera pics en qu\u00e8 la recuperaci\u00f3 \u00e9s una estrat\u00e8gia fonamental per a l\u2019esportista.<\/p>\n<p>&nbsp;<\/p>\n<p><em>L\u2019equip Bar\u00e7a Innovation Hub<\/em><\/p>\n<p>&nbsp;<\/p>\n<h4><a href=\"https:\/\/goo.gl\/BNqcBS\" target=\"_blank\" rel=\"noopener\">Apunta\u2019t al Certificat en Nutrici\u00f3 Esportiva<\/a><\/h4>\n"}],"id_magento":"","colaboradores":false,"cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","activar_banner_2":false,"banner_2":false,"activar_banner_3":false,"banner_3":false,"alineacion_vertical_header":"center","cta_boton_top":"","activar_nuevos_banners":true,"activar_banner_1":false,"banner_1":false,"mostrar_banner_1":true,"crear_banner_1":{"utilizar_imagen_unica_para_banner":true,"asignar_imagen_unica_para_banner":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/11\/4c8c3d4c-fondo-01-8.png","mostrar_titulo_banner":true,"titulo_para_banner":"APUNTA\u2019T AL CERTIFICAT EN NUTRICI\u00d3 ESPORTIVA PER AL FUTBOL","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":true,"texto_cta_banner":"UNIR-SE ARA","url_cta_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-nutricio-esportiva\/?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_2":false,"crear_banner_2":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_3":false,"crear_banner_3":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"cta_titulo_top":""},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/25573"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=25573"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/25573\/revisions"}],"predecessor-version":[{"id":110500,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/25573\/revisions\/110500"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=25573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=25573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=25573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}