{"id":96878,"date":"2021-07-16T15:37:18","date_gmt":"2021-07-16T18:37:18","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=96878"},"modified":"2021-12-02T00:06:51","modified_gmt":"2021-12-02T03:06:51","slug":"com-arribar-a-la-competicio-amb-els-diposits-de-glucogen-plens","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/com-arribar-a-la-competicio-amb-els-diposits-de-glucogen-plens\/","title":{"rendered":"Com arribar a la competici\u00f3 amb els dip\u00f2sits de glucogen plens?"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Els carbohidrats suposen la principal font d&#8217;energia durant l&#8217;exercici d&#8217;alta intensitat. Per aix\u00f2, \u00e9s primordial arribar a la competici\u00f3 amb els dip\u00f2sits de glucogen el m\u00e9s plens possibles.<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[220,37,31],"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=\"Els carbohidrats suposen la principal font d&#039;energia durant l&#039;exercici d&#039;alta intensitat. 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De fet, quan l&#8217;exercici es prolonga en el temps i s&#8217;esgoten els dip\u00f2sits de glucogen (la forma de magatzem dels carbohidrats), el rendiment es veur\u00e0 minvat ja que tota l&#8217;energia haur\u00e0 de provenir de la lip\u00f2lisis (que permet sostenir una menor intensitat d&#8217;exercici), i a m\u00e9s pot oc\u00f3rrer fins i tot la temuda \u201cp\u00e1jara\u201d (una hipogluc\u00e8mia). \u00c9s per aix\u00f2 que en pr\u00e0cticament tots els esports \u00e9s recomanable arribar a la competici\u00f3 amb els dip\u00f2sits de glucogen el m\u00e9s plens possibles.<\/strong><\/p>\n<p><strong>Mostrant la import\u00e0ncia de la disponibilitat de carbohidrats (o glucogen) durant la competici\u00f3, un estudi va avaluar a un grup de persones que va realitzar una sessi\u00f3 d&#8217;exercici intensa i que tractava de deplecionar (\u00e9s a dir, gastar) els dip\u00f2sits de glucogen.<sup>1<\/sup> Despr\u00e9s d&#8217;aquesta sessi\u00f3, alguns participants van consumir un sopar ric en carbohidrats (8 g\/kg) per recuperar els nivells de glucogen, mentre que uns altres van consumir un sopar baix en carbohidrats (2 g\/kg). L&#8217;endem\u00e0, els participants van realitzar un protocol d\u2019esprints intermitents durant 60 minuts (el que podria assimilar-se a un partit de futbol), i els resultats van mostrar que aquells que havien sopat menys carbohidrats no sols tenien uns nivells de glucogen menors (gaireb\u00e9 la meitat) abans del test que els que havien sopat m\u00e9s carbohidrats, sin\u00f3 que a m\u00e9s van rec\u00f3rrer una menor dist\u00e0ncia total (-4,9%) i a alta intensitat (-8,1%) (Figura 1). Per tant, sembla evident que cal arribar a la competici\u00f3 amb els dip\u00f2sits de glucogen el m\u00e9s plens possibles. Per\u00f2 com podem aconseguir-ho?<\/strong><\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":96885,"id":96885,"title":"IMG1","filename":"b23f3bdf-img1.png","filesize":0,"url":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/b23f3bdf-img1.png","link":"https:\/\/barcainnovationhub.com\/ca\/com-arribar-a-la-competicio-amb-els-diposits-de-glucogen-plens\/img1-3\/","alt":"","author":"33","description":"","caption":"","name":"img1-3","status":"inherit","uploaded_to":96878,"date":"2021-07-16 18:29:49","modified":"2021-07-16 18:29:49","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":411,"height":282,"sizes":{"thumbnail":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/b23f3bdf-img1.png","thumbnail-width":150,"thumbnail-height":103,"medium":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/b23f3bdf-img1.png","medium-width":300,"medium-height":206,"medium_large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/b23f3bdf-img1.png","medium_large-width":411,"medium_large-height":282,"large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/b23f3bdf-img1.png","large-width":411,"large-height":282,"1536x1536":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/b23f3bdf-img1.png","1536x1536-width":411,"1536x1536-height":282,"2048x2048":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/b23f3bdf-img1.png","2048x2048-width":411,"2048x2048-height":282}},"epigrafe":"Figura 1. Dist\u00e0ncia recorreguda durant un test d\u2019esprints intermitents en participants que van arribar al test amb els dip\u00f2sits de glucogen m\u00e9s plens (HCHO) o m\u00e9s baixos (LCHO). Figura obtinguda de Skein et al.1"},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p><strong>Una revisi\u00f3 realitzada per la prestigiosa investigadora australiana Louise Burke repassa les diferents estrat\u00e8gies nutricionals que han estat estudiades per augmentar la s\u00edntesi de glucogen (veure resum en Figura 2).<sup>2<\/sup> Fins fa uns anys, els protocols de \u201cre-s\u00edntesis\u201d de glucogen s&#8217;havien fonamentat en gran part en l&#8217;anomenada \u201cfinestra de l&#8217;oportunitat\u201d o \u201cfinestra metab\u00f2lica\u201d, que sostenia que la s\u00edntesi de glucogen era molt major si la ingesta de carbohidrats es realitzava en les hores posteriors (especialment en les dues hores posteriors) despr\u00e9s d&#8217;una sessi\u00f3 d&#8217;entrenament que si es realitzava m\u00e9s tard.<sup>3<\/sup> Aquesta \u201cfinestra metab\u00f2lica\u201d podria donar-se perqu\u00e8, despr\u00e9s d&#8217;un entrenament intens en el qual es produeix una depleci\u00f3 dels nivells de glucogen, s&#8217;activarien una s\u00e8rie de mecanismes (incloent un augment de la sensibilitat a la insulina i de la permeabilitat de la membrana cel\u00b7lular a la glucosa, aix\u00ed com l&#8217;estimulaci\u00f3 de l&#8217;enzim glucogen sintasa) que afavoririen la res\u00edntesi de glucogen.<sup>4<\/sup> \u00c9s per aix\u00f2 que, basant-se en aquestes respostes fisiol\u00f2giques, s&#8217;ha proposat que si es disposa de poc temps entre una sessi\u00f3 d&#8217;exercici intensa i la seg\u00fcent sessi\u00f3 o competici\u00f3 (per exemple, en realitzar dues sessions d&#8217;entrenament en un mateix dia o quan es competeix diverses vegades en una jornada), seria important ingerir carbohidrats el m\u00e9s aviat possible.<\/strong><\/p>\n<p><strong>Basant-se tamb\u00e9 en l&#8217;activaci\u00f3 de mecanismes que afavoreixen la res\u00edntesi de glucogen despr\u00e9s de la depleci\u00f3 d&#8217;aquest, tradicionalment s&#8217;ha sostingut que, per arribar a la competici\u00f3 amb els dip\u00f2sits de glucogen el m\u00e9s plens possibles, seria convenient deplecionar els mateixos uns dies abans de la competici\u00f3 (ja sigui mitjan\u00e7ant dietes baixes en carbohidrats [&lt;2 g\/kg] o realitzant entrenaments molt intensos) i posteriorment realitzar una fase de \u201cc\u00e0rrega\u201d o \u201csupercompensaci\u00f3\u201d de carbohidrats (8-12 g\/kg al dia aproximadament) durant els dos o tres dies previs a la competici\u00f3.<sup>5<\/sup> No obstant aix\u00f2, \u00e9s important tenir en compte que aquesta estrat\u00e8gia pot ser arriscada ja que pot produir fatiga a conseq\u00fc\u00e8ncia de l&#8217;entrenament o de la baixa disponibilitat de carbohidrats. A m\u00e9s, posteriorment s&#8217;ha observat que es pot produir una supercompensaci\u00f3 de glucogen similar sense necessitat de deplecionar el glucogen en els dies previs a la competici\u00f3 \u2013 evitant aix\u00ed els riscos de produir fatiga \u2013, tan sols augmentant la ingesta de carbohidrats durant els dies previs a la competici\u00f3 (Sherman et al. 1981). De fet, un estudi va observar que els dip\u00f2sits de glucogen poden ser recarregats de manera \u00f2ptima en tan sols un dia si s&#8217;ingereix una elevada quantitat de carbohidrats (10 g\/kg) i es redueix el nivell d&#8217;activitat f\u00edsica (per exemple, entrenant molt lleuger o descansant el dia previ a la competici\u00f3).<sup>6<\/sup><\/strong><\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":96891,"id":96891,"title":"IMG2","filename":"22299cdf-img2.png","filesize":0,"url":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/22299cdf-img2.png","link":"https:\/\/barcainnovationhub.com\/ca\/com-arribar-a-la-competicio-amb-els-diposits-de-glucogen-plens\/img2\/","alt":"","author":"33","description":"","caption":"","name":"img2","status":"inherit","uploaded_to":96878,"date":"2021-07-16 18:30:53","modified":"2021-07-16 18:30:53","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":567,"height":351,"sizes":{"thumbnail":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/22299cdf-img2.png","thumbnail-width":150,"thumbnail-height":93,"medium":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/22299cdf-img2.png","medium-width":300,"medium-height":186,"medium_large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/22299cdf-img2.png","medium_large-width":567,"medium_large-height":351,"large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/22299cdf-img2.png","large-width":567,"large-height":351,"1536x1536":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/22299cdf-img2.png","1536x1536-width":567,"1536x1536-height":351,"2048x2048":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/22299cdf-img2.png","2048x2048-width":567,"2048x2048-height":351}},"epigrafe":"Figura 2. Protocols per a la supercompensaci\u00f3 de glucogen abans d'una competici\u00f3 i el seu efecte en els nivells de glucogen muscular. Figura adaptada de Burke et al.2"},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p><strong>En resum, \u00e9s convenient arribar a les competicions amb els dip\u00f2sits de glucogen el m\u00e9s plens possibles. Per a aix\u00f2, \u00e9s recomanable ingerir una adequada quantitat de carbohidrats (&gt; 1 g\/kg per hora) despr\u00e9s de les sessions d&#8217;exercici, especialment en les 2-4 hores posteriors quan la res\u00edntesi de glucogen est\u00e0 augmentada. A m\u00e9s, altres factors com l&#8217;\u00edndex gluc\u00e8mic o la velocitat d&#8217;absorci\u00f3 del carbohidrat poden condicionar la res\u00edntesi de glucogen, sent recomanables els carbohidrats de r\u00e0pida absorci\u00f3 com la glucosa (en comptes d&#8217;uns altres com la fructosa) si es requereix d&#8217;una r\u00e0pida recuperaci\u00f3, com per exemple en entrenar o competir dues vegades en un dia. D&#8217;altra banda, \u00e9s important augmentar la ingesta de carbohidrats (8-10 g\/kg) els dies previs a la competici\u00f3 i reduir la c\u00e0rrega d&#8217;entrenament.<\/strong><\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":96897,"id":96897,"title":"img3","filename":"d41b3d98-img3.jpg","filesize":0,"url":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/d41b3d98-img3.jpg","link":"https:\/\/barcainnovationhub.com\/ca\/com-arribar-a-la-competicio-amb-els-diposits-de-glucogen-plens\/img3\/","alt":"","author":"33","description":"","caption":"","name":"img3","status":"inherit","uploaded_to":96878,"date":"2021-07-16 18:32:14","modified":"2021-07-16 18:32:14","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":2133,"height":1067,"sizes":{"thumbnail":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/d41b3d98-img3.jpg","thumbnail-width":150,"thumbnail-height":75,"medium":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/d41b3d98-img3.jpg","medium-width":300,"medium-height":150,"medium_large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/d41b3d98-img3.jpg","medium_large-width":768,"medium_large-height":384,"large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/d41b3d98-img3.jpg","large-width":1024,"large-height":512,"1536x1536":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/d41b3d98-img3.jpg","1536x1536-width":1536,"1536x1536-height":768,"2048x2048":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/07\/d41b3d98-img3.jpg","2048x2048-width":2048,"2048x2048-height":1024}},"epigrafe":"Figura 3. Resum per a arribar a la competici\u00f3 amb els dip\u00f2sits de glucogen plens."},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p><em>Pedro L. Valenzuela<\/em><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: left;\"><strong>Refer\u00e8ncies<\/strong><\/h2>\n<ol>\n<li style=\"text-align: left;\"><strong>Skein M, Duffield R, Kelly BT, Marino FE. The effects of carbohydrate intake and muscle glycogen content on self-paced intermittent-sprint exercise despite no knowledge of carbohydrate manipulation. <em>Eur J Appl Physiol<\/em>. 2012;112(8):2859-2870. doi:10.1007\/s00421-011-2253-0<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen resynthesis in humans. <em>J Appl Physiol<\/em>. 2017;122(5):1055-1067. doi:10.1152\/japplphysiol.00860.2016<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. <em>J Appl Physiol<\/em>. 1988;64(4):1480-1485. doi:10.1152\/jappl.1988.64.4.1480<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Prats C, Helge JW, Nordby P, et al. Dual regulation of muscle glycogen synthase during exercise by activation and compartmentalization. <em>J Biol Chem<\/em>. 2009;284(23):15692-15700. doi:10.1074\/jbc.M900845200<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Bergstr\u00f6m J, Hultman E, Roch-Norlund a E. Muscle glycogen synthetase in normal subjects. Basal values, effect of glycogen depletion by exercise and of a carbohydrate-rich diet following exercise. <em>Scand J Clin Lab Invest<\/em>. 1972;29(2):231-236. doi:10.3109\/00365517209081080<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA. Carbohydrate loading in human muscle: An improved 1 day protocol. <em>Eur J Appl Physiol<\/em>. 2002;87(3):290-295. doi:10.1007\/s00421-002-0621-5<\/strong><\/li>\n<\/ol>\n"}],"colaboradores":false,"cta_titulo_top":"","cta_boton_top":"","cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","banner_1":[{"activar_imagen_unica_para_banner":true,"imagen_unica_para_banner":false,"activar_titulo_banner":true,"titulo_banner":"APUNTA\u2019T AL CERTIFICAT EN NUTRICI\u00d3 ESPORTIVA AVAN\u00c7ADA","activar_subtitulo_banner":false,"subtitulo_banner":"","activar_cta_banner":true,"cta_texto_banner":"UNIR-SE ARA","cta_url_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-nutricio-esportiva-avancada?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","color_fondo_banner":"","imagen_fondo_banner":false,"activar_imagen_izquierda_banner":false,"imagen_izquierda_banner":false}],"activar_nuevos_banners":true,"activar_banner_1":false,"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 AVAN\u00c7ADA","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":true,"texto_cta_banner":"UNIR-SE ARA","url_cta_banner":"https:\/\/barcainnovationhub.com\/ca\/com-arribar-a-la-competicio-amb-els-diposits-de-glucogen-plens\/?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\/96878"}],"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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=96878"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/96878\/revisions"}],"predecessor-version":[{"id":112194,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/96878\/revisions\/112194"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=96878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=96878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=96878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}