{"id":74501,"date":"2020-10-16T09:00:11","date_gmt":"2020-10-16T12:00:11","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=74501"},"modified":"2021-12-01T12:33:58","modified_gmt":"2021-12-01T15:33:58","slug":"vitamina-d-en-esportistes-2","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/vitamina-d-en-esportistes-2\/","title":{"rendered":"VITAMINA D EN ESPORTISTES"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>La nutrici\u00f3 juga un rol fonamental en el rendiment i la salut dels esportistes. Tanmateix, sovint es posa el focus en algunes variables com el consum energ\u00e8tic o la ingesta adequada de macronutrients (prote\u00efnes, carbohidrats i greixos), oblidant l&#8217;important paper que tenen d&#8217;altres elements com les vitamines. <\/p>\n","protected":false},"author":22,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[197,43,31],"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 juga un rol fonamental en el rendiment i la salut dels esportistes. 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Tanmateix, sovint es posa el focus en algunes variables com el consum energ\u00e8tic o la ingesta adequada de macronutrients (prote\u00efnes, carbohidrats i greixos), oblidant l&#8217;important paper que tenen d&#8217;altres elements com les vitamines.<\/p>\n<h2>Origen de la vitamina D<\/h2>\n<p>La vitamina D \u00e9s una de les principals vitamines i juga un paper important en funcions tan diverses com la immune, la cardiovascular o la muscular. La seva defici\u00e8ncia s\u2019associa a nombroses patologies com les cardiovasculars, les reumatoides, la debilitat muscular o l&#8217;osteoporosi.<sup>1<\/sup> La vitamina D pot ser sintetitzada a trav\u00e9s del contacte dels raigs ultraviolats-B (UVB) del sol amb la pell. Aquests raigs UVB converteixen el precursor 7-dehidrocolesterol, el qual est\u00e0 present en la pell, a D3 (colecalciferol). Aquest colecalciferol tamb\u00e9 pot ser obtingut mitjan\u00e7ant la dieta (per exemple en aliments com el salm\u00f3 o les sardines, la llet i els cereals fortificats, o el rovell d&#8217;ou), augmentant la seva absorci\u00f3 amb aliments alts en greixos. \u00c9s aleshores quan aquesta mol\u00e8cula \u00e9s transportada al fetge per convertir-se en 25(OH)D, la forma de magatzem de vitamina D, podent ser activada en els t\u00fabuls renals a 1,25(OH) 2D gr\u00e0cies a l&#8217;hormona paratiro\u00efdal.<\/p>\n<h2>Estatus de Vitamina D en esportistes<\/h2>\n<p>Encara que s&#8217;ha proposat que les recomanacions respecte als nivells &#8216;\u00f2ptims&#8217; de vitamina D haurien de ser restablerts, amb les recomanacions actuals la major part de la poblaci\u00f3 presentaria defici\u00e8ncia de vitamina D, com confirma una revisi\u00f3 sistem\u00e0tica que va incloure estudis realitzats a pa\u00efsos de tot el m\u00f3n.<sup>2<\/sup> A m\u00e9s, els esportistes tamb\u00e9 semblen presentar valors de vitamina D en general baixos, encara que aquests poden dependre del tipus d&#8217;esport (menors en esports jugats &#8216;indoor&#8217;), moment de la temporada (menor durant l&#8217;hivern), el pa\u00eds (menor a latituds m\u00e9s altes) i el tipus de pell (menor en persones amb pells fosques).<sup>3<\/sup> La baixa exposici\u00f3 solar sembla ser per tant un dels principals factors associats a la defici\u00e8ncia de vitamina D en esportistes, encara que un estudi realitzat en m\u00e9s de 500 esportistes holandesos d&#8217;alt nivell va mostrar que menys del 15% complia amb les recomanacions d&#8217;ingesta de vitamina D.<sup>4<\/sup><\/p>\n<p>Aquestes dades s\u00f3n particularment alarmants en l&#8217;\u00e0mbit del rendiment esportiu, especialment tenint en compte les importants funcions de la vitamina D en l\u2019\u00e0mbit multisist\u00e8mic. Per exemple, un estudi realitzat en jugadors de futbol americ\u00e0 i publicat en la prestigiosa revista American Journal of Sports Medicine va mostrar que els esportistes amb menors nivells de vitamina D eren m\u00e9s propensos a tenir una lesi\u00f3, incloent-hi fractures \u00f2ssies.<sup>5<\/sup> A m\u00e9s a m\u00e9s, un altre estudi va mostrar que nivells baixos de vitamina D s&#8217;associaven a un major risc de contreure malalties.<sup>6<\/sup><\/p>\n<p>\u00c9s per aix\u00f2 que s&#8217;ha proposat que la suplementaci\u00f3 amb vitamina D podria ser beneficiosa per prevenir la defici\u00e8ncia d&#8217;aquest micronutrient en esportistes. De fet, la suplementaci\u00f3 amb vitamina D \u00e9s capa\u00e7 de reduir el nombre d&#8217;esportistes que ingereixen nivells insuficients de vitamina D a menys d&#8217;un 30% &#8211; mentre que sense suplementaci\u00f3 aquesta xifra assoleix m\u00e9s del 85% -.<sup>4<\/sup> Tanmateix, existeix controv\u00e8rsia respecte de si la suplementaci\u00f3 amb vitamina D t\u00e9 un efecte directe sobre el rendiment en tests f\u00edsics. Un estudi liderat pel Dr. Graeme L. Close va mostrar que la suplementaci\u00f3 amb vitamina D millorava la capacitat d&#8217;esprint i salt en esportistes.<sup>7<\/sup> Tanmateix, el mateix grup d&#8217;investigaci\u00f3 va mostrar en un altre estudi que, encara que la suplementaci\u00f3 amb vitamina D durant 6 setmanes va ser suficient per elevar la concentraci\u00f3 d&#8217;aquest micronutrient en tots els participants &#8211; tenint la meitat d&#8217;ells defici\u00e8ncia de vitamina D abans de l&#8217;estudi -, no millorava cap variable de rendiment.<sup>8<\/sup> De forma similar, dues recents revisions sistem\u00e0tiques que van incloure fins a 13 estudis han mostrat que, encara que la suplementaci\u00f3 \u00e9s efectiva per reduir la defici\u00e8ncia de vitamina D en esportistes, no indueix millores significatives en la for\u00e7a muscular.<sup>9,10<\/sup> Tanmateix, un altre recent estudi va mostrar que en els casos de defici\u00e8ncia &#8211; com succeeix, per exemple, durant l&#8217;hivern &#8211; s\u00ed que podria ser beneficiosa per al rendiment en esprint.<sup>11<\/sup><\/p>\n<h2>\u00a0Conclusions<\/h2>\n<p>En resum, la vitamina D exerceix importants funcions per a la salut del nostre organisme, sent tamb\u00e9 de gran rellev\u00e0ncia en l&#8217;\u00e0mbit de l&#8217;esport. Tanmateix, l&#8217;evid\u00e8ncia suggereix que existeix una alta prevalen\u00e7a de defici\u00e8ncia de vitamina D en esportistes, i que aquesta pot tenir importants conseq\u00fc\u00e8ncies negatives a escala multisist\u00e8mica (incloent-hi des d&#8217;un sistema immune afeblit fins a un major risc de lesi\u00f3). A m\u00e9s a m\u00e9s, la suplementaci\u00f3 amb vitamina D ha mostrat ser segura i efectiva per reduir la defici\u00e8ncia d&#8217;aquest micronutrient en la majoria dels esportistes. Per aix\u00f2, encara que no existeix suficient evid\u00e8ncia per recolzar de forma un\u00e0nime els beneficis de la suplementaci\u00f3 amb vitamina D en el rendiment f\u00edsic (per exemple, en tests de for\u00e7a o d&#8217;esprint) i posant en una balan\u00e7a els perjudicis de tenir uns nivells baixos de vitamina D &#8211; especialment en el cas d&#8217;esportistes d&#8217;elit que han de suportar unes elevades c\u00e0rregues d&#8217;entrenament &#8211; i per un altre costat l&#8217;abs\u00e8ncia d&#8217;efectes adversos amb la suplementaci\u00f3 tamb\u00e9 a dosis moderades\/altes, la suplementaci\u00f3 amb vitamina D pot ser recomanable.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><em>Pedro L. Valenzuela<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Refer\u00e8ncies<\/strong><\/p>\n<ol>\n<li style=\"text-align: left;\">Zhang R, Naughton DP. Vitamin D in health and disease: Current perspectives. <em>Nutr J<\/em>. 2010;9(1):1-13. doi:10.1186\/1475-2891-9-65<\/li>\n<li style=\"text-align: left;\">Palacios C, L G. Is vitamin D deficiency a major global public health problem? <em>J Steroid Biochem Mol Biol<\/em>. 2014;144PA:138-145. doi:10.1038\/jid.2014.371<\/li>\n<li style=\"text-align: left;\">Larson-Meyer DE, Willis KS. Vitamin D and athletes. <em>Curr Sports Med Rep<\/em>. 2010;9(4):220-226. doi:10.1249\/JSR.0b013e3181e7dd45<\/li>\n<li style=\"text-align: left;\">Wardenaar F, Brinkmans N, Ceelen I, et al. Micronutrient intakes in 553 dutch elite and sub-elite athletes: Prevalence of low and high intakes in users and non-users of nutritional supplements. <em>Nutrients<\/em>. 2017;9(2). doi:10.3390\/nu9020142<\/li>\n<li style=\"text-align: left;\">Maroon JC, Mathyssek CM, Bost JW, et al. Vitamin D profile in national football league players. <em>Am J Sports Med<\/em>. 2015;43(5):1241-1245. doi:10.1177\/0363546514567297<\/li>\n<li style=\"text-align: left;\">Halliday TM, Peterson NJ, Thomas JJ, Kleppinger K, Hollis BW, Larson-Meyer DE. Vitamin D status relative to diet, Lifestyle, Injury, and Illness in College Athletes. <em>Med Sci Sports Exerc<\/em>. 2011;43(2):335-343. doi:10.1249\/MSS.0b013e3181eb9d4d<\/li>\n<li style=\"text-align: left;\">Close GL, Russell J, Cobley JN, et al. Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: Implications for skeletal muscle function. <em>J Sports Sci<\/em>. 2013;31(4):344-353. doi:10.1080\/02640414.2012.733822<\/li>\n<li style=\"text-align: left;\">Close GL, Leckey J, Patterson M, et al. The effects of vitamin D3 supplementation on serum total 25[OH]D concentration and physical performance: A randomised dose-response study. <em>Br J Sports Med<\/em>. 2013;47(11):692-696. doi:10.1136\/bjsports-2012-091735<\/li>\n<li style=\"text-align: left;\">Han Q, Li X, Tan Q, Shao J, Yi M. Effects of vitamin D3 supplementation on serum 25(OH)D concentration and strength in athletes: A systematic review and meta-analysis of randomized controlled trials. <em>J Int Soc Sports Nutr<\/em>. 2019;16(1):1-13. doi:10.1186\/s12970-019-0323-6<\/li>\n<li style=\"text-align: left;\">Farrokhyar F, Sivakumar G, Savage K, et al. Effects of Vitamin D Supplementation on Serum 25-Hydroxyvitamin D Concentrations and Physical Performance in Athletes: A Systematic Review and Meta-analysis of Randomized Controlled Trials. <em>Sport Med<\/em>. 2017;47(11):2323-2339. doi:10.1007\/s40279-017-0749-4<\/li>\n<li style=\"text-align: left;\">Michalczyk MM, Go\u0142a\u015b A, Maszczyk A, Kaczka P, Zaj\u0105c A. Influence of sunlight and oral d3 supplementation on serum 25(Oh)d concentration and exercise performance in elite soccer players. <em>Nutrients<\/em>. 2020;12(5). doi:10.3390\/nu12051311<\/li>\n<\/ol>\n<p style=\"text-align: left;\">\n"}],"colaboradores":false,"cta_titulo_top":"","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,"cta_boton_top":"","activar_banner_1":false,"banner_1":false,"activar_nuevos_banners":true,"mostrar_banner_1":true,"crear_banner_1":{"utilizar_imagen_unica_para_banner":true,"asignar_imagen_unica_para_banner":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/03\/9e9753d9-fondo-05-4.png","mostrar_titulo_banner":true,"titulo_para_banner":"APUNTA\u2019T AL CERTIFICAT EN NUTRICI\u00d3 ESPORTIVA","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},"alineacion_vertical_header":"center"},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/74501"}],"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\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=74501"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/74501\/revisions"}],"predecessor-version":[{"id":111911,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/74501\/revisions\/111911"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=74501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=74501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=74501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}