{"id":2588,"date":"2017-09-29T10:18:57","date_gmt":"2017-09-29T08:18:57","guid":{"rendered":"https:\/\/juliafarre.es\/?p=2588"},"modified":"2019-07-23T13:09:36","modified_gmt":"2019-07-23T11:09:36","slug":"dieta-gimnas","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/dieta-esportiva\/dieta-gimnas\/","title":{"rendered":"Gimn\u00e0s, esport i alimentaci\u00f3: mites i realitats"},"content":{"rendered":"<p>El setembre es \u00e8poca d\u2019apuntar-se de nou al gimn\u00e0s. Moltes persones es posen objectius: pujar de pes, <a href=\"https:\/\/juliafarre.es\/ca\/perdre-pes\/\">baixar de pes<\/a>, <a href=\"https:\/\/juliafarre.es\/ca\/dieta-pujar-pes\/\">augmentar massa muscular<\/a>, tonificar, etc. I tots ells van lligats a la dieta. Si et preguntes com has de menjar ara que t\u2019has apuntat al gimn\u00e0s el article d\u2019avui t\u2019interessa.\u00a0A continuaci\u00f3 passar\u00e9 a puntualitzar afirmacions comuns que em trobo a la consulta:<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2593\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/09\/dieta-gimnasio.jpg\" alt=\"dieta para muscular en el gimnasio\" width=\"749\" height=\"879\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/09\/dieta-gimnasio.jpg 749w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/09\/dieta-gimnasio-256x300.jpg 256w\" sizes=\"(max-width: 749px) 100vw, 749px\" \/><\/p>\n<h2>S\u00f3c esportista per que faig esport<\/h2>\n<p>Doncs potser no, si vas al gimn\u00e0s 3 cops per setmana no et pots considerar esportista. Un esportista \u00e9s el que fa esport cada dia (o gaireb\u00e9 cada) dia durant varies hores. El teu cas \u00e9s el d\u2019una persona no sedent\u00e0ria. Per\u00f2 ni tan sols es pot considerar activa, ja que lo normal hauria de ser moure\u2019s f\u00edsicament. A nivell de nutrici\u00f3 aix\u00f2 es tradueix de la seg\u00fcent manera:<\/p>\n<ul>\n<li>La teva despesa energ\u00e8tica puja lleugerament per\u00f2 no com per augmentar la ingesta cal\u00f2rica di\u00e0ria d\u2019una manera considerable. Aix\u00f2 vol dir que el m\u00e9s probable \u00e9s que no necessitis menjar m\u00e9s quantitat de menjar. Si ets dels que fer esport li obra la gana s\u2019hauria de mirar qu\u00e8 corregir de la teva alimentaci\u00f3 actual per tal que et quedis saciat amb un nombre similar de calories.<\/li>\n<li>Has d\u2019hidratar-te correctament. Per fer-ho no et compris un refresc. Beu aigua o beguda isot\u00f2nica durant i despr\u00e9s de fer esport.<\/li>\n<\/ul>\n<h2>Com que vaig al gimn\u00e0s he de prendre productes per esportistes<\/h2>\n<p>No necessites prendre batuts ni suplements. Nom\u00e9s en casos puntuals d\u2019augment de massa muscular recomanarem un batut despr\u00e9s de fer esport. De totes maneres dir que es pot pujar massa muscular sense prendre\u2019n, fent una correcta ingesta d\u2019hidrats de carboni i prote\u00efnes. Les begudes de recuperaci\u00f3 estan aconsellades per despr\u00e9s de 3h o m\u00e9s d\u2019exercici f\u00edsic aer\u00f2bic.<\/p>\n<h2><strong>Per guanyar musculatura necessito menjar m\u00e9s prote\u00efnes<\/strong><\/h2>\n<p>Aix\u00f2 \u00e9s un altre mite. La part certa \u00e9s que les prote\u00efnes passen a ser un nutrient molt important no nom\u00e9s en quantitat sin\u00f3 tamb\u00e9 en qualitat. La realitat \u00e9s que ja en fem un exc\u00e9s en la nostra dieta habitual, per tant quan fem esport no n\u2019hem d\u2019augmentar el consum.<\/p>\n<p>Molta gent es pensar que no obt\u00e9 els resultats que vol per culpa de l\u2019alimentaci\u00f3 i per aix\u00f2 rec\u00f3rrer a fer dietes avorrides com la del arr\u00f2s amb pollastre o a prendre productes sint\u00e8tics.\u00a0Aqu\u00ed et deixo un v\u00eddeo del nostre <a href=\"https:\/\/www.youtube.com\/channel\/UC0Wg4e4ZJxhSetBYGjBVcGQ?\">canal de youtube<\/a> on comento aquest tipus de casos (Aprofito per aconsellar-te que et subscriguis al nostre canal si encara no ho has fet)<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/PY4D4bGGkBA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Si no obtenim resultats fent esport la primera cosa que hem d\u2019avaluar \u00e9s si estem fent els exercicis correctes per a nosaltres, no qu\u00e8 pren el for\u00e7ut de la sala. Si exercites un m\u00fascul correctament aquest es posa fort, independentment del que mengis (descartant casos de desnutrici\u00f3), si menges molt b\u00e9 per\u00f2 no fas esport el m\u00fascul es queda tou i petit. Si fas esport i menges el qu\u00e8 toca el resultat \u00e9s \u00f2ptim.<\/p>\n<h2>Ara puc menjar el qu\u00e8 vulgui per que vaig al gimn\u00e0s i aix\u00ed compenso<\/h2>\n<p>\u00c9s molt t\u00edpic donar-nos a nosaltres mateixos perm\u00eds per menjar coses que normalment decidim no menjar a canvi de fer esport. \u00c9s a dir, com que he anat al gimn\u00e0s sopar\u00e9 pizza o avui em compro un croissant per\u00f2 no passa res per que despr\u00e9s ho compenso fent esport. Aquest tipus de reflexions s\u00f3n poc aconsellables per varies raons:<\/p>\n<ul>\n<li>Les calories que es cremen al gimn\u00e0s s\u00f3n m\u00e9s baixes del que un s\u2019imagina o del que calcula la m\u00e0quina de cardio a trav\u00e9s de f\u00f3rmules. A m\u00e9s les calories que ingerim quan fem excessos normalment s\u00f3n molt m\u00e9s elevades del que ens imaginem. Poso uns exemples:\n<ul>\n<li>C\u00f3rrer 30 minuts a la cinta poden correspondre a unes 500 kcal.<\/li>\n<li>Fer 45 minuts de peses unes 300 Kcal.<\/li>\n<li>Menjar 1 pizza sencera entre 1.000-1.500 kcal en funci\u00f3 de com sigui la pizza.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Com podem veure es dif\u00edcil compensar la despesa energ\u00e8tica.<\/p>\n<ul>\n<li>Per un altre costat, el m\u00e9s important, la salut. Aquests tipus de arguments nom\u00e9s tenen en compte el pes de la b\u00e0scula per\u00f2 deixem de banda que hem d\u2019intentar menjar el m\u00e9s saludable possible i aix\u00f2 vol dir aliments naturals, cuinats a casa, evitant precuinats i processats.<\/li>\n<li>Per \u00faltim, no hem de pensar ni calcular calories quan triem un aliment. Si escollim menjar una pizza ho hem de fer per que ens ve de gust fer-ho no per que ens ho puguem o no permetre. D\u2019aquesta manera evitem caure en conductes poc saludables.<\/li>\n<\/ul>\n<h2><strong>Vaig al gimn\u00e0s de bon mat\u00ed, en dej\u00fa, aix\u00ed cremo panxa<\/strong><\/h2>\n<p>Ens trobem davant d\u2019un altre gran mite, fer esport sense esmorzar no aprima m\u00e9s que esmorzant. Lo \u00fanic que aconseguirem d\u2019aquesta manera \u00e9s marejar-nos, rendir menys fent esport i consumir prote\u00efna muscular.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/SMejQIGCTQU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Espero que aquest article hagi servit per aclarir-te alguns conceptes i desmitificar algunes de les creences m\u00e9s comunes relacionades amb la dieta i l&#8217;exercici f\u00edsic. Et recomano encaridament que incloguis l&#8217;activitat f\u00edsica en el teu dia dia ja que al costat d&#8217;una correcta alimentaci\u00f3, ser\u00e0 un dels pilars fonamentals per cuidar la teva salut.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El setembre es \u00e8poca d\u2019apuntar-se de nou al gimn\u00e0s. Moltes persones es posen objectius: pujar de pes, baixar de pes, augmentar massa muscular, tonificar, etc. I tots ells van lligats a la dieta. Si et preguntes com has de menjar ara que t\u2019has apuntat al gimn\u00e0s el article d\u2019avui t\u2019interessa.\u00a0A continuaci\u00f3 passar\u00e9 a puntualitzar afirmacions [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2593,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-2588","post","type-post","status-publish","format-standard","has-post-thumbnail","category-dieta-esportiva","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta per al gimn\u00e0s: consells i mites | J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"Si vas al gimn\u00e0s i fas dieta per augmentar massa muscular o perdre pes, aquest article pot ajudar-te a respondre els dubtes i els mites m\u00e9s comuns\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/juliafarre.es\/ca\/dieta-esportiva\/dieta-gimnas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta per al gimn\u00e0s: consells i mites | J\u00falia Farr\u00e9\" \/>\n<meta property=\"og:description\" content=\"Si vas al gimn\u00e0s i fas dieta per augmentar massa muscular o perdre pes, aquest article pot ajudar-te a respondre els dubtes i els mites m\u00e9s comuns\" \/>\n<meta property=\"og:url\" content=\"https:\/\/juliafarre.es\/ca\/dieta-esportiva\/dieta-gimnas\/\" \/>\n<meta property=\"og:site_name\" content=\"Dietista - 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