{"id":6478,"date":"2018-09-24T04:00:21","date_gmt":"2018-09-24T07:00:21","guid":{"rendered":"http:\/\/barcainnovationhub.com\/?p=6478"},"modified":"2021-11-23T11:14:45","modified_gmt":"2021-11-23T14:14:45","slug":"nutricio-de-recuperacio-futbol","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/nutricio-de-recuperacio-futbol\/","title":{"rendered":"NUTRICI\u00d3 DE RECUPERACI\u00d3 PER AL FUTBOL: CONSTRUIR UN EQUIP"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[223,43,37,34,31],"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=\"Les observacions cient\u00edfiques destaquen la import\u00e0ncia de les estrat\u00e8gies nutricionals pr\u00e0ctiques 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de Nutrici\u00f3 Esportiva GSSI FCB: Nutrici\u00f3 de recuperaci\u00f3 per al futbol <\/em><\/strong><\/p>\n<p><strong><em>Rollo, I.* i van Loon, L. J. C.<\/em><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Tradicionalment, la nutrici\u00f3 ha quedat a la part baixa de la llista de prioritats al futbol, ja que els entrenadors i metges de l\u2019equip se centren a preparar els jugadors per competir. Amb \u201cconstruir un equip\u201d acostumem a referir-nos a fitxar nous jugadors i personal i experimentar amb t\u00e0ctiques per guanyar partits. \u00a0Tanmateix, el nutricionista o dietista esportiu \u00e9s el que t\u00e9 el paper m\u00e9s important a l\u2019hora de \u201cconstruir\u201d de manera literal un bon equip.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Amb els m\u00e8todes de marcatge intr\u00ednsec de les prote\u00efnes s\u2019ha comprovat que els aliments ingerits s\u2019utilitzen per formar teixit nou al cos hum\u00e0<\/span><span style=\"font-weight: 400;\"> (van Loon et al., 2009; Pennings et al., 2011). Aix\u00ed doncs, el cos d\u2019un futbolista \u00e9s producte de la seva ingesta nutricional di\u00e0ria. <\/span><span style=\"font-weight: 400;\">D\u2019altra banda, els is\u00f2tops estables han perm\u00e8s quantificar de manera directa el ritme de la s\u00edntesi proteica de diversos teixits i calcular la velocitat de renovaci\u00f3<\/span><span style=\"font-weight: 400;\"> (Koopman et al., 2006). Sabem que el cos d\u2019un jugador est\u00e0 en canvi constant i que els teixits vitals com la musculatura esquel\u00e8tica es degraden i resintetitzen cont\u00ednuament. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">L\u2019exig\u00e8ncia f\u00edsica dels partits ha augmentat al futbol professional<\/span><span style=\"font-weight: 400;\"> (Bush et al., 2015). <\/span><span style=\"font-weight: 400;\">A m\u00e9s, un calendari atape\u00eft i un temps esc\u00e0s de recuperaci\u00f3 entre partits contribueixen a augmentar el risc de lesi\u00f3 (Dellal et al., 2013) i disminuir el rendiment f\u00edsic (Rollo et al., 2014).<\/span><span style=\"font-weight: 400;\"> \u00a0L\u2019objectiu d\u2019aquest congr\u00e9s \u00e9s combinar la teoria i la pr\u00e0ctica de la nutrici\u00f3 de recuperaci\u00f3. En concret, la \u201cci\u00e8ncia\u201d de la nutrici\u00f3 esportiva aporta les proves i la base te\u00f2rica per fonamentar-ne les estrat\u00e8gies \u201cpr\u00e0ctiques\u201d. Ara presentem les dues sessions, les prote\u00efnes i la hidrataci\u00f3, i comentem la rellev\u00e0ncia de la nutrici\u00f3 a l\u2019hora de \u201cconstruir un equip\u201d. <\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Les prote\u00efnes <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Comen\u00e7arem amb el tema de les prote\u00efnes. <\/span><span style=\"font-weight: 400;\">El cos d\u2019un jugador descompon cont\u00ednuament les prote\u00efnes en amino\u00e0cids, els quals poden utilitzar-se per sintetitzar d\u2019altres prote\u00efnes. Els nous amino\u00e0cids s\u2019obtenen mitjan\u00e7ant la nutrici\u00f3, i l\u2019excedent s\u2019oxida o es metabolitza en \u00e0cids grassos o glucosa. La musculatura \u00e9s un teixit molt important; representa el 25-30% del metabolisme proteic de tot el cos. <\/span><span style=\"font-weight: 400;\">La quantitat de m\u00fascul esquel\u00e8tic dependr\u00e0 de l\u2019estatura i la composici\u00f3 corporal. <\/span><span style=\"font-weight: 400;\">Les fibres contr\u00e0ctils dels m\u00fasculs i els enzims necessaris per produir les reaccions bioqu\u00edmiques a l\u2019organisme s\u00f3n exemples de prote\u00efnes. El cos d\u2019un jugador d\u2019uns 70 kg cont\u00e9 prop de 12 kg de prote\u00efna i 220 g d\u2019amino\u00e0cids lliures.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moltes de les adaptacions que defensem per millorar el rendiment al futbol tenen lloc als m\u00fasculs. El balan\u00e7 entre la s\u00edntesi i la degradaci\u00f3 de les prote\u00efnes determina si es produeix o no una s\u00edntesi proteica neta. Si el ritme de degradaci\u00f3 \u00e9s m\u00e9s alt que el de s\u00edntesi, el contingut proteic es reduir\u00e0; en canvi, nom\u00e9s podr\u00e0 augmentar si el ritme de s\u00edntesi \u00e9s m\u00e9s alt que el de degradaci\u00f3. Les investigacions han dedicat m\u00e9s atenci\u00f3 a la s\u00edntesi, per\u00f2 ambd\u00f3s processos (degradaci\u00f3 i s\u00edntesi) tenen la seva import\u00e0ncia. Es considera que la s\u00edntesi \u00e9s el factor principal del balan\u00e7 proteic positiu perqu\u00e8 la degradaci\u00f3 no varia tant. D\u2019altra banda, tamb\u00e9 es pensa que la degradaci\u00f3 proteica contribueix a eliminar prote\u00efnes disfuncionals i permet sintetitzar-ne de noves. D\u2019aquesta manera, la clau d\u2019una recuperaci\u00f3 r\u00e0pida \u00e9s augmentar el recanvi proteic i no nom\u00e9s reduir la degradaci\u00f3 (Phillips i Van Loon 2011; Phillips 2014). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">La musculatura esquel\u00e8tica t\u00e9 un ritme de recanvi d\u2019un 1-2% per dia. Per tant, els m\u00fasculs de la cama, que s\u2019utilitzen per c\u00f3rrer, passar la pilota i marcar gols, quedarien \u201cnous\u201d en un per\u00edode de 6 setmanes. Aix\u00ed doncs, la musculatura sencera es degrada i es reconstrueix unes 6 vegades durant tota la temporada. \u00a0<\/span><span style=\"font-weight: 400;\">Per a un jugador de 70 kg, es recomana un consum proteic diari d\u2019entre 1,3 i 1,8 g\/kg (Phillips i Van Loon 2011). Aix\u00f2 equival, m\u00e9s o menys, a uns 120 g de prote\u00efnes dividits entre 6 ingestes de 20 g cada 3 hores (Phillips i Van Loon, 2011). Tanmateix, la resposta de la s\u00edntesi proteica despr\u00e9s de l\u2019exercici es pot accelerar optimitzant la quantitat (Moore 2015), el moment (Tipton 2007; Tipton et al., 2007; Beelen et al., 2008) i la qualitat (van Loon 2012) de la ingesta de prote\u00efnes despr\u00e9s dels entrenaments i els partits. \u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Tendons i teixit conjuntiu <\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Al futbol, els tendons i els teixits conjuntius com els lligaments s\u00f3n fonamentals de cara al rendiment, at\u00e8s que mantenen l\u2019aparell locomotor i estabilitzen el moviment al voltant de les articulacions. Les distensions i els esquin\u00e7os dels teixits tous (tendons i lligaments) representen m\u00e9s del 60% de les lesions de la Premier League anglesa (Hawkins et al., 2001). Les caracter\u00edstiques fisiol\u00f2giques dels tendons i els lligaments \u00e9s diferent de la dels m\u00fasculs (Kjaer et al., 2009), ja que tenen un flux sanguini limitat i depenen de l\u2019aportaci\u00f3 de nutrients a trav\u00e9s del flux global (Baar 2015). El recanvi dels tendons \u00e9s molt m\u00e9s lent que el dels m\u00fasculs. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tot i aix\u00f2, segons els estudis preliminars, \u00e9s possible que el ritme de remodelaci\u00f3 del teixit dels tendons es pugui augmentar mitjan\u00e7ant la nutrici\u00f3, pel fet que les prote\u00efnes ingerides s\u2019integren a les capes superposades de col\u00b7lagen que envolten el nucli i reforcen l\u2019estructura. \u00a0\u00a0En concret, s\u2019ha observat que el consum de gelatina \u00e9s efica\u00e7 per augmentar les concentracions d\u2019amino\u00e0cids en circulaci\u00f3 com la glicina, la prolina, la hidroxiprolina i la hidroxilisina (Shaw et al., 2016). A m\u00e9s, ingerir gelatina (15 g ingerits amb 50 mg de vitamina C) 1 hora abans de l\u2019exercici augmenta els marcadors bioqu\u00edmics (prop\u00e8ptid aminoterminal del col\u00b7lagen tipus I) relacionats amb una s\u00edntesi superior del col\u00b7lagen (Shaw et al., 2016). Tot i que cal m\u00e9s estudi sobre la q\u00fcesti\u00f3, es tracta d\u2019una intervenci\u00f3 nutricional amb molt de futur per millorar la funci\u00f3 dels teixits conjuntius i la velocitat de recuperaci\u00f3 de les lesions osteomusculars. A m\u00e9s, tamb\u00e9 pot tenir una gran import\u00e0ncia per als grups de poblaci\u00f3 amb una alta incid\u00e8ncia de lesions de lligaments, com les jugadores (Celebrini et al., 2012; Celebrini et al., 2014; De Ste Croix et al., 2015). \u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Considerant que el ritme de recanvi dels tendons \u00e9s lent, \u00e9s possible que els jugadors tinguin el mateix \u201cnucli\u201d proteic als tendons entre els 17 anys i els 70 (Heinemeier et al., 2013). Per tant, tindran els mateixos tendons durant tota la temporada i tota la seva carrera. No obstant aix\u00f2, s\u2019ha observat que la ingesta de prolina amb vitamina C millora la s\u00edntesi de col\u00b7lagen (Paxton et al., 2010) i, per tant, la remodelaci\u00f3 \u00e9s possible durant la temporada amb la c\u00e0rrega i la nutrici\u00f3 adequades (Shaw et al., 2016).<\/span><\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":6479,"id":6479,"title":"","filename":"remodelaci\u00f3_tissular_futbol.jpg","filesize":0,"url":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2018\/09\/remodelaci\u00f3_tissular_futbol.jpg","link":"https:\/\/barcainnovationhub.com\/ca\/nutricio-de-recuperacio-futbol\/remodelacio_tissular_futbol\/","alt":"","author":"1","description":"","caption":"","name":"remodelacio_tissular_futbol","status":"inherit","uploaded_to":6478,"date":"2018-09-21 13:18:45","modified":"2018-09-21 13:19:12","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":4000,"height":2250,"sizes":{"thumbnail":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2018\/09\/remodelaci\u00f3_tissular_futbol-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2018\/09\/remodelaci\u00f3_tissular_futbol-300x169.jpg","medium-width":300,"medium-height":169,"medium_large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2018\/09\/remodelaci\u00f3_tissular_futbol-768x432.jpg","medium_large-width":768,"medium_large-height":432,"large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2018\/09\/remodelaci\u00f3_tissular_futbol-1024x576.jpg","large-width":1024,"large-height":576,"1536x1536":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2018\/09\/remodelaci\u00f3_tissular_futbol.jpg","1536x1536-width":1536,"1536x1536-height":864,"2048x2048":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp\/wp-content\/uploads\/2018\/09\/remodelaci\u00f3_tissular_futbol.jpg","2048x2048-width":2048,"2048x2048-height":1152}},"epigrafe":"Figura 1: Remodelaci\u00f3 tissular d\u2019un jugador durant una temporada de competici\u00f3."},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p>&nbsp;<\/p>\n<h3><b>Hidrataci\u00f3 <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A la tarda, la tercera sessi\u00f3 tractar\u00e0 sobre la hidrataci\u00f3 i l\u2019aportaci\u00f3 energ\u00e8tica. La quantitat d\u2019aigua del cos dep\u00e8n de l\u2019altura i la composici\u00f3 corporal. El fet que hi hagi una quantitat m\u00e9s elevada de massa magra s\u2019associa amb m\u00e9s quantitat d\u2019aigua corporal total. <\/span><span style=\"font-weight: 400;\">Per aix\u00f2, el contingut d\u2019aigua corporal pot variar entre uns 30 i 50 L, que representen un 55 i un 70% de la massa corporal, respectivament<\/span><span style=\"font-weight: 400;\"> (Wang et al., 1999). <\/span><span style=\"font-weight: 400;\">El contingut d\u2019aigua del cos d\u2019un jugador sa est\u00e0 ben regulat<\/span><span style=\"font-weight: 400;\"> (Raman et al., 2004). Tot i aix\u00f2, a mesura que s\u2019entrena i juga partits, el ritme de recanvi h\u00eddric augmenta de manera significativa, <\/span><span style=\"font-weight: 400;\">ja que, en entorns c\u00e0lids i freds, la sudoraci\u00f3 \u00e9s el mecanisme principal per dissipar la c\u00e0rrega t\u00e8rmica metab\u00f2lica que es genera jugant a futbol (Ekblom 1986; Shirreffs et al., 2005). S\u2019ha observat que l\u2019\u00edndex de sudoraci\u00f3 varia de 0,5 a 2,5 L\u00b7h<\/span><span style=\"font-weight: 400;\">-1 <\/span><span style=\"font-weight: 400;\">(Broad et al., 1996; Maughan et al., 2005; Shirreffs et al., 2005; Da Silva et al., 2012; Baker et al., 2016; Nuccio et al., 2017). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Amb un volum elevat d\u2019aigua corporal total, p. ex. 50 L, i en un entorn d\u2019entrenament fresc i de baixa intensitat, el recanvi es produiria en unes 100 hores de joc. En canvi, en partits en un entorn c\u00e0lid i amb un \u00edndex de sudoraci\u00f3 moderat d\u20191,5 L\u00b7h<\/span><span style=\"font-weight: 400;\">-1<\/span><span style=\"font-weight: 400;\">, es produiria en 33 hores. A la pr\u00e0ctica, el recanvi de l\u2019aigua corporal total es produeix en menys de 4 setmanes jugant 2 partits a la setmana i entrenant 1 hora entre partits. Aix\u00ed doncs, en una temporada de 38 setmanes, el recanvi pot produir-se una desena de vegades. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">La deshidrataci\u00f3 greu i cr\u00f2nica, equivalent a la p\u00e8rdua de <\/span><span style=\"font-weight: 400;\">&gt;<\/span><span style=\"font-weight: 400;\">2-3% de la massa corporal abans de l\u2019exercici, pot augmentar la sobrec\u00e0rrega cardiovascular (Armstrong et al., 1997), deteriorar la funci\u00f3 cognitiva (Ganio et al., 2011; Nuccio et al., 2017) i incrementar la percepci\u00f3 de l\u2019esfor\u00e7 (McGregor et al., 1999). Tot aix\u00f2 pot comportar una reducci\u00f3 f\u00edsica (Mohr i Krustrup 2013) i t\u00e8cnica (McGregor et al., 1999) del rendiment al futbol. Per tot l\u2019anterior, caldria suplir la manca de l\u00edquids despr\u00e9s de l\u2019exercici (Maughan i Leiper 1995). En general, n\u2019hi ha prou amb menjar i beure amb normalitat per recuperar la normohidrataci\u00f3. En canvi, durant la pretemporada o els per\u00edodes amb calendaris molt atape\u00efts, la rehidrataci\u00f3 es pot dur a terme bevent 1,5 L de l\u00edquid amb sodi per cada kg de p\u00e8rdua de massa corporal (Thomas et al., 2016). L\u2019estrat\u00e8gia de pesar els jugadors abans i despr\u00e9s de l\u2019entrenament permet dissenyar plans d\u2019hidrataci\u00f3 individualitzats i fer un seguiment del recanvi h\u00eddric (Maughan i Shirreffs 2008).<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>El cervell <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">El cervell es l\u2019\u00f2rgan m\u00e9s important i sovint el m\u00e9s oblidat de cara al rendiment al futbol. Tot i que l\u2019estat mental est\u00e0 fora de l\u2019abast d\u2019aquest article, \u00e9s el cervell el que percep l\u2019espai, pren decisions t\u00e0ctiques, regula els processos corporals i dirigeix els m\u00fasculs per dur a terme el moviment necessari per jugar a futbol. \u00a0La presa de decisions i l\u2019agilitat de triar r\u00e0pidament l\u2019opci\u00f3 correcta s\u00f3n els punts clau que diferencien els jugadors d\u2019elit dels aficionats. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hi ha raons clares per les quals no tenim gaires dades relacionades amb el teixit cerebral i el ritme de la s\u00edntesi proteica provinents de l\u2019experimentaci\u00f3 <\/span><i><span style=\"font-weight: 400;\">in vivo<\/span><\/i><span style=\"font-weight: 400;\"> en persones. Tanmateix, un estudi recent de Smeets i col.legues va utilitzar is\u00f2tops estables per avaluar directament el ritme de la s\u00edntesi proteica del cervell en pacients sotmesos a una lobectomia temporal <\/span><span style=\"font-weight: 400;\">(Smeets et al., 2018). <\/span><span style=\"font-weight: 400;\">\u00c9s fascinant com el ritme de la s\u00edntesi proteica del teixit cerebral va ser el triple o el qu\u00e0druple en comparaci\u00f3 amb el teixit osteomuscular, molt m\u00e9s alt del que s\u2019esperava. \u00a0Dit d\u2019una altra manera, es pressuposa que el cervell es regenera completament en 2 setmanes. Per tant, en principi, el jugador tindr\u00e0 20 cervells \u201cnous\u201d al llarg de la temporada. Aquest estudi es troba en fase preliminar i encara no s\u2019ha determinat l\u2019impacte en el recanvi de les prote\u00efnes cerebrals que pot tenir la dieta i l\u2019exercici, aix\u00ed com l\u2019activitat futbol\u00edstica <\/span><i><span style=\"font-weight: 400;\">per se<\/span><\/i><span style=\"font-weight: 400;\">, com les rematades de cap. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">D\u2019acord amb les dades publicades disponibles, no es poden oferir pautes nutricionals s\u00f2lides per donar suport a la remodelaci\u00f3 de les prote\u00efnes cerebrals. El m\u00e9s prudent seria mantenir una hidrataci\u00f3 adequada, sobretot jugant amb calor (vegeu la secci\u00f3 anterior referent als l\u00edquids) (Maughan et al., 2007), i una ingesta proteica suficient (Phillips i Van Loon 2011). Tamb\u00e9 es pot considerar la suplementaci\u00f3; els composts m\u00e9s interessants que s\u2019estan estudiant s\u00f3n els \u00e0cids grassos Omega 3 i la creatina (Ashbaugh i McGrew 2016). El consum de dosis altes d\u2019\u00e0cids grassos Omega 3 poden millorar els resultats a curt termini despr\u00e9s d\u2019un traumatisme cranial, com una commoci\u00f3 cerebral (Lewis 2016). Es pot aconseguir mitjan\u00e7ant el creixement i l\u2019augment de la ramificaci\u00f3 dels axons i la posterior sinaptog\u00e8nesi, els quals optimitzen la funci\u00f3 sin\u00e0ptica i milloren la reparaci\u00f3 neuronal despr\u00e9s d\u2019un traumatisme cranial (Kim i Spector 2013). A m\u00e9s, s\u2019ha observat que els \u00e0cids grassos Omega 3 normalitzen els nivells de prote\u00efnes associades a la funci\u00f3 dels circuits neuronals i el control locomotor despr\u00e9s de patir una commoci\u00f3 (Wu et al., 2011). Tamb\u00e9 s\u2019ha observat que la suplementaci\u00f3 de monohidrat de creatina augmenta els nivells d\u2019energia cerebral (Pan i Takahashi 2007; Turner et al., 2015), i pot millorar les funcions cognitives, la comunicaci\u00f3, l\u2019autocura, la personalitat i la conducta (Sakellaris et al., 2006), de gran import\u00e0ncia per al rendiment futbol\u00edstic i una possible remodelaci\u00f3 cerebral (Sakellaris et al., 2008). <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>RESUM<\/b><\/p>\n<p><span style=\"font-weight: 400;\">El cos d\u2019un jugador de futbol es reconstrueix cont\u00ednuament a partir del substrat que aporta la dieta. Aix\u00ed doncs, l\u2019estat f\u00edsic pot ser molt diferent al comen\u00e7ament i al final de la temporada. Les observacions cient\u00edfiques destaquen la import\u00e0ncia de les estrat\u00e8gies nutricionals pr\u00e0ctiques per optimitzar la remodelaci\u00f3 dels teixits per tal de \u201crecuperar\u201d i \u201cconstruir\u201d jugadors competents i resistents.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><em><span style=\"font-weight: 400;\">*Advertiment legal: Ian Rollo treballa al Gatorade Sports Science Institute, un departament de PepsiCo, Inc. Les opinions expressades al present article corresponen a l\u2019autor i no reflecteixen necess\u00e0riament la posici\u00f3 o la pol\u00edtica de PepsiCo, Inc.<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>BIBLIOGRAFIA<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Armstrong, L. E., C. M. Maresh, C. V. Gabaree, J. R. Hoffman, S. A. Kavouras, R. W. Kenefick, J. W. Castellani i L. E. Ahlquist (1997). Thermal and circulatory responses during exercise: effects of hypohydration, dehydration, and water intake. 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