{"id":6955,"date":"2025-11-03T09:00:00","date_gmt":"2025-11-03T08:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=6955"},"modified":"2025-10-29T09:47:53","modified_gmt":"2025-10-29T08:47:53","slug":"suplementacion-deportiva-optimiza-tu-rendimiento-y-bienestar","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/suplementacio-esportiva-optimitza-el-teu-rendiment-i-benestar\/","title":{"rendered":"Suplementaci\u00f3n deportiva: optimiza tu rendimiento y bienestar"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6955\" class=\"elementor elementor-6955\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Suplementaci\u00f3 esportiva: optimitza el teu rendiment i benestar\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00c9s necessari prendre suplements per millorar el rendiment? La resposta curta: no s\u00f3n imprescindibles, per\u00f2 poden marcar la difer\u00e8ncia quan la base (entrenament, alimentaci\u00f3 i descans) ja est\u00e0 ben treballada i els entrenaments s\u00f3n d\u2019intensitat moderada\/alta.<\/p><p>En el context del gimn\u00e0s, la suplementaci\u00f3 esportiva pot ajudar-te a entrenar millor, recuperar-te abans i sostenir els teus objectius amb m\u00e9s facilitat. Aqu\u00ed t\u2019expliquem com integrar-la de manera intel\u00b7ligent.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/suplementacio-deportiva.webp\" title=\"suplementacio deportiva\" alt=\"suplementacio deportiva\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; 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Entre els principals beneficis per millorar el rendiment esportiu hi trobem:<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6a08538 e-con-full e-flex e-con e-child\" data-id=\"6a08538\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2827575 elementor-widget elementor-widget-text-editor\" data-id=\"2827575\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energia i focus: la cafe\u00efna ajuda a rendir millor quan hi ha fatiga acumulada.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Retard de la fatiga i m\u00e9s pot\u00e8ncia: la creatina i la beta-alanina s\u00f3n claus en esfor\u00e7os intensos i repetits.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recuperaci\u00f3 muscular: prote\u00efnes, hidrats de carboni i electr\u00f2lits acceleren la reposici\u00f3 i redueixen el malestar postentrenament.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Comoditat i adher\u00e8ncia: els batuts o les barretes simplifiquen la log\u00edstica del dia a dia.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">En definitiva, una suplementaci\u00f3 b\u00e0sica ben escollida pot potenciar el teu progr\u00e9s sense substituir una dieta equilibrada.<\/span><\/li><\/ul><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-75bf7f1 e-flex e-con-boxed e-con e-parent\" data-id=\"75bf7f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6889603 titulo elementor-widget elementor-widget-heading\" data-id=\"6889603\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tipus de suplements en nutrici\u00f3 esportiva\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fa3ae4b e-con-full e-flex e-con e-child\" data-id=\"fa3ae4b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7994cc1 elementor-widget elementor-widget-heading\" data-id=\"7994cc1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Prote\u00efnes<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9990583 elementor-widget elementor-widget-text-editor\" data-id=\"9990583\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>Les prote\u00efnes (de s\u00e8rum de llet \u2014whey\u2014, case\u00efna, prote\u00efnes vegetals com la soja o el p\u00e8sol, clara d\u2019ou en pols, etc.) faciliten assolir els teus requeriments diaris. \u00datils com a suplementaci\u00f3 esportiva per guanyar massa muscular, l\u2019\u00fas t\u00edpic \u00e9s de 20\u201330 g despr\u00e9s de l\u2019entrenament o per completar ingestes pobres en prote\u00efna. S\u00f3n pr\u00e0ctiques per augmentar la massa muscular i com a part de la teva suplementaci\u00f3 b\u00e0sica per al gimn\u00e0s.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cdc72ec e-con-full e-flex e-con e-child\" data-id=\"cdc72ec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-137ecd7 elementor-widget elementor-widget-heading\" data-id=\"137ecd7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Amino\u00e0cids (BCAA)\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a81d58 elementor-widget elementor-widget-text-editor\" data-id=\"1a81d58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>Leucina, isoleucina i valina. Poden ajudar si entrenes en dej\u00fa o si la teva dieta \u00e9s baixa en prote\u00efna d\u2019alta qualitat; tanmateix, amb prou prote\u00efna total, el seu avantatge sol ser menor que el d\u2019un batut complet. Prioritza arribar a la teva quota proteica di\u00e0ria.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b7ee1dd e-con-full e-flex e-con e-child\" data-id=\"b7ee1dd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65dc60c elementor-widget elementor-widget-heading\" data-id=\"65dc60c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Creatina<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c2c05b elementor-widget elementor-widget-text-editor\" data-id=\"0c2c05b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>El monohidrat de creatina (5\u20137 g\/dia) \u00e9s un dels suplements amb m\u00e9s suport per a for\u00e7a, pot\u00e8ncia i augment de massa lliure de greix. Millora el rendiment en esfor\u00e7os curts i repetits i dona suport a la hipertrofia en permetre entrenar m\u00e9s i millor. Efectes habituals: lleu retenci\u00f3 d\u2019aigua intracel\u00b7lular (benigna) i, de vegades, mol\u00e8sties digestives si la dosi \u00e9s massa alta de cop.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fd06afb e-con-full e-flex e-con e-child\" data-id=\"fd06afb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e96efe7 elementor-widget elementor-widget-heading\" data-id=\"e96efe7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Preentrenaments<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fb2765 elementor-widget elementor-widget-text-editor\" data-id=\"3fb2765\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>Formulacions que combinen cafe\u00efna, beta-alanina, citrulina o nitrats. Poden millorar la concentraci\u00f3, el flux sanguini i la toler\u00e0ncia a l\u2019esfor\u00e7. Revisa etiquetes i dosis; la cafe\u00efna funciona b\u00e9 entre 3\u20136 mg\/kg, per\u00f2 comen\u00e7a amb menys per avaluar-ne la toler\u00e0ncia.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c597d60 e-con-full e-flex e-con e-child\" data-id=\"c597d60\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-89b06d6 elementor-widget elementor-widget-heading\" data-id=\"89b06d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Vitamines i minerals<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-917e21b elementor-widget elementor-widget-text-editor\" data-id=\"917e21b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>\u00datils si hi ha d\u00e8ficit: ferro (especialment en dones esportistes), vitamina D, calci, magnesi, iode o zinc, segons el context. Un multivitam\u00ednic no substitueix una dieta variada, per\u00f2 pot ser un \u201casseguran\u00e7a\u201d en temporades molt exigents.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cfa8296 e-con-full e-flex e-con e-child\" data-id=\"cfa8296\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fe6559b elementor-widget elementor-widget-heading\" data-id=\"fe6559b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cremagreixos<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa20559 elementor-widget elementor-widget-text-editor\" data-id=\"fa20559\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>El seu efecte sol ser modest. La cafe\u00efna i l\u2019extracte de te verd poden ajudar a incrementar la despesa energ\u00e8tica o el control de la gana, per\u00f2 la p\u00e8rdua de greix dep\u00e8n del d\u00e8ficit cal\u00f2ric i del moviment diari. Desconfia de promeses miraculoses.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3cfa465 e-con-full e-flex e-con e-child\" data-id=\"3cfa465\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b3ce3cc elementor-widget elementor-widget-heading\" data-id=\"b3ce3cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Suplements per al control del pes<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-731679f elementor-widget elementor-widget-text-editor\" data-id=\"731679f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>Prote\u00efna en pols (efecte saciant), fibres com el glucomanan i substitutius de menjar poden facilitar l\u2019adher\u00e8ncia en etapes de definici\u00f3. Utilitza\u2019ls amb criteri i, si tens dubtes, demana guia professional.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5c97bbf e-con-full e-flex e-con e-child\" data-id=\"5c97bbf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a4023c5 elementor-widget elementor-widget-heading\" data-id=\"a4023c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Suplements vegans<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45d21d7 elementor-widget elementor-widget-text-editor\" data-id=\"45d21d7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>A m\u00e9s de prote\u00efnes vegetals completes (p\u00e8sol + arr\u00f2s o soja), vigila la B12 (imprescindible), els omega-3 d\u2019algues (DHA\/EPA), el ferro no hemo amb vitamina C i el iode. La creatina i la beta-alanina tamb\u00e9 s\u00f3n aptes i \u00fatils. Assegura suficient leucina per presa (\u22482\u20133 g) per estimular la s\u00edntesi proteica.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab539f0 e-flex e-con-boxed e-con e-parent\" data-id=\"ab539f0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a710cb titulo elementor-widget elementor-widget-heading\" data-id=\"2a710cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Com triar els suplements adequats segons el teu esport\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ecc9e2e e-con-full e-flex e-con e-child\" data-id=\"ecc9e2e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c5a60d elementor-widget elementor-widget-heading\" data-id=\"8c5a60d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Esports d\u2019alta intensitat<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9fe9543 e-con-full e-flex e-con e-child\" data-id=\"9fe9543\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9990cdb elementor-widget elementor-widget-text-editor\" data-id=\"9990cdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>Cross training, HIIT, esports d\u2019equip amb esprints: creatina (base), beta-alanina (per a esfor\u00e7os d\u20191\u20134 min) i cafe\u00efna quan calgui apujar el ritme. La citrulina malat i els nitrats (suc de remolatxa) poden ajudar en algunes proves.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e2f1572 e-con-full e-flex e-con e-child\" data-id=\"e2f1572\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a3e8cb elementor-widget elementor-widget-heading\" data-id=\"8a3e8cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Esports de resist\u00e8ncia<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-197210a e-con-full e-flex e-con e-child\" data-id=\"197210a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6514569 elementor-widget elementor-widget-text-editor\" data-id=\"6514569\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p>Running, ciclisme, triatl\u00f3<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d366799 e-con-full e-flex e-con e-child\" data-id=\"d366799\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7567e48 elementor-widget elementor-widget-heading\" data-id=\"7567e48\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Hidrats de carboni\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bf31843 e-con-full e-flex e-con e-child\" data-id=\"bf31843\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5734f93 elementor-widget elementor-widget-text-editor\" data-id=\"5734f93\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><ul><li>&lt;1 h: no calen suplements; amb esbandides bucals n\u2019hi ha prou.<\/li><li>1 h: 30\u201360 g\/hora<\/li><li>2,5 h: 60\u201390 g\/h<br \/>(Per arribar a 90 g\/h cal estar molt entrenat digestivament.)<br \/>Electr\u00f2lits amb calor\/humitat, i cafe\u00efna en esfor\u00e7os llargs.<br \/>Per recuperar, prote\u00efna + hidrats de carboni.<\/li><\/ul><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0a7d341 e-con-full e-flex e-con e-child\" data-id=\"0a7d341\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4b44642 elementor-widget elementor-widget-heading\" data-id=\"4b44642\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Esports de for\u00e7a\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d45223 e-con-full e-flex e-con e-child\" data-id=\"5d45223\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-61c622e elementor-widget elementor-widget-text-editor\" data-id=\"61c622e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Halterof\u00edlia, powerlifting, culturisme: creatina i prote\u00efna com a pilars. La case\u00efna abans de dormir pot donar suport a la s\u00edntesi nocturna. En phases de volum o definici\u00f3, ajusta els hidrats de carboni i considera els omega-3 per modular la inflamaci\u00f3.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Vine a entrenar al nostre gimn\u00e1s a Lleida!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/activitats-dirigides\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/prendre-suplementacion-1024x683.webp\" class=\"attachment-large size-large wp-image-6948\" alt=\"suplementacio deportiva\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/prendre-suplementacion-1024x683.webp 1024w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/prendre-suplementacion-300x200.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/prendre-suplementacion-768x512.webp 768w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/prendre-suplementacion-1536x1024.webp 1536w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/prendre-suplementacion-2048x1366.webp 2048w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/10\/prendre-suplementacion-18x12.webp 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d81cb8 e-flex e-con-boxed e-con e-parent\" data-id=\"7d81cb8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-67feee3 titulo elementor-widget elementor-widget-heading\" data-id=\"67feee3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Suplements esportius per a la recuperaci\u00f3 muscular\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-16d82d3 e-con-full e-flex e-con e-child\" data-id=\"16d82d3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d56cbd9 elementor-widget elementor-widget-heading\" data-id=\"d56cbd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Begudes de recuperaci\u00f3 casolanes<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf2b0e1 elementor-widget elementor-widget-text-editor\" data-id=\"cf2b0e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div id=\"divText\"><p>Apunta a una relaci\u00f3 hidrats de carboni:prote\u00efna de 2:1 a 4:1 dins de les 2 h postentrenament, amb m\u00e9s sodi si has suat molt. Idees senzilles:<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b2992c elementor-widget elementor-widget-text-editor\" data-id=\"6b2992c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Llet amb cacau + pl\u00e0tan: aporta prote\u00efna d\u2019alta qualitat, hidrats r\u00e0pids i sodi natural.<\/li><li>Iogurt grec + mel + fruita + polsim de sal: crem\u00f3s, saciant i complet.<\/li><li>Beguda isot\u00f2nica casolana: aigua, suc de taronja\/llimona, una culleradeta de mel i una mica de sal.<\/li><\/ul><div>\u00a0<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-715da64 e-con-full e-flex e-con e-child\" data-id=\"715da64\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9f71ddb elementor-widget elementor-widget-heading\" data-id=\"9f71ddb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Suplements espec\u00edfics per a la recuperaci\u00f3<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4130f35 elementor-widget elementor-widget-text-editor\" data-id=\"4130f35\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div id=\"divText\"><p>Prote\u00efna de s\u00e8rum o vegana per arribar a la dosi di\u00e0ria; case\u00efna abans de dormir si sopes lleuger; col\u00b7lagen hidrolitzat (10\u201315 g) amb vitamina C, 30\u201360 min abans de treballar tendons\/lligaments; omega-3 per donar suport a la resposta inflamat\u00f2ria. I per a la recuperaci\u00f3 muscular tamb\u00e9 es recomana el magnesi, sobretot en aquells esportistes que han perdut molt l\u00edquid durant la pr\u00e0ctica esportiva o que tinguin predisposici\u00f3 a rampes musculars. Recorda que el son i la ingesta total manen.<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f6b3e9d e-con-full e-flex e-con e-child\" data-id=\"f6b3e9d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-97c91c9 elementor-widget elementor-widget-heading\" data-id=\"97c91c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Seguretat i efectes secundaris dels suplements esportius<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b02ae7a elementor-widget elementor-widget-text-editor\" data-id=\"b02ae7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div id=\"divText\"><p>Tria marques transparents i, si competeixes, productes amb certificacions antidopatge. Revisa dosis i possibles interaccions si prens medicaci\u00f3. Efectes freq\u00fcents: formigueig per la beta-alanina (innocu), nerviosisme\/insomni per la cafe\u00efna, mol\u00e8sties digestives si prens massa fibra o t\u2019entrenes massa aviat despr\u00e9s d\u2019un batut. Davant de qualsevol patologia, consulta amb un professional de la salut.<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9cda5f8 e-con-full e-flex e-con e-child\" data-id=\"9cda5f8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-edc96d3 elementor-widget elementor-widget-heading\" data-id=\"edc96d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Suplements esportius naturals vs. anab\u00f2lics<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb4db91 elementor-widget elementor-widget-text-editor\" data-id=\"fb4db91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div id=\"divText\"><p>Els suplements de nutrici\u00f3 esportiva \u201cnaturals\u201d (prote\u00efna, creatina, cafe\u00efna, electr\u00f2lits, etc.) s\u00f3n legals i segurs quan s\u2019utilitzen b\u00e9. Els anab\u00f2lics (esteroides o altres subst\u00e0ncies hormonals) comporten riscos seriosos per a la salud i solen estar prohibits en competici\u00f3. La millor estrat\u00e8gia per guanyar massa muscular \u00e9s la const\u00e0ncia amb nutrici\u00f3 i entrenament, no dreceres perilloses.<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4b10f4a e-con-full e-flex e-con e-child\" data-id=\"4b10f4a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c637076 elementor-widget elementor-widget-heading\" data-id=\"c637076\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Integraci\u00f3 de la suplementaci\u00f3 amb una dieta equilibrada<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb2dc2c elementor-widget elementor-widget-text-editor\" data-id=\"eb2dc2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div id=\"divText\"><p>Pensa en una pir\u00e0mide: base d\u2019h\u00e0bits (son, hidrataci\u00f3, fruites\/verdures, prote\u00efnes de qualitat, hidrats segons la despesa), despr\u00e9s el timing de nutrients, i a dalt de tot els suplements. Si el teu objectiu \u00e9s rendiment, prioritza suplements esportius amb evid\u00e8ncia (creatina, cafe\u00efna, prote\u00efna, electr\u00f2lits). Si busques recomposici\u00f3 o guany muscular, centra la suplementaci\u00f3 esportiva a cobrir prote\u00efnes i entrenar de manera progressiva. En etapes exigents, els suplements per millorar el rendiment esportiu poden donar-te aquell extra que converteix bons entrenaments en millors resultats.<\/p><p><br \/>Entrena amb cap, menja amb intenci\u00f3 i fes servir els suplements com a aliats, no com a crosses.<\/p><p>Pas a pas, amb const\u00e0ncia, el teu cos respon. Som-hi!<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2b5503a e-flex e-con-boxed e-con e-parent\" data-id=\"2b5503a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-49f4cb1 e-con-full e-flex e-con e-child\" data-id=\"49f4cb1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-a28712e e-con-full e-flex e-con e-child\" data-id=\"a28712e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-b14182b e-con-full e-flex e-con e-child\" data-id=\"b14182b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4814c2b elementor-widget elementor-widget-video\" data-id=\"4814c2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/ydgq4lJpjtw&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-420c28e e-flex e-con-boxed e-con e-parent\" data-id=\"420c28e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-79bab62 titulo elementor-widget elementor-widget-heading\" data-id=\"79bab62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e74fc4 elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"8e74fc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--8e74fc4\" class=\"ekit-row post-items ekit-blog-post-masonry-inactive\">\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Alimentacio.png\" alt=\"Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l&#8217;aigua\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>14<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                        Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si nedes de forma regular a la piscina de Tr\u00e8vol, segur que en algun moment t&#039;has preguntat per qu\u00e8 alguns dies notes les cames lleugeres&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Dieta-per-guanyar-massa-muscular-claus-per-a-una-hipertrofia-efectiva-i-natural.png\" alt=\"Dieta per guanyar massa muscular: claus per a una hipertr\u00f2fia efectiva i natural\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>01<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                        Dieta per guanyar massa muscular: claus per a una&hellip; 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                   <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si entrenes diverses vegades per setmana per\u00f2 encara no tens clar qu\u00e8 menjar abans d&#039;entrenar, no ets l&#039;\u00fanic. \u00c9s un dels dubtes m\u00e9s freq\u00fcents entre&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                    <\/div>\n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u00bfEs necesario tomar suplementos para mejorar el rendimiento? La respuesta corta: no son imprescindibles, pero pueden marcar la diferencia cuando la base (entrenamiento, alimentaci\u00f3n y descanso) ya est\u00e1 bien trabajada y los entrenamientos sean de intensidad moderada\/ alta. <\/p>","protected":false},"author":8,"featured_media":6949,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,12],"tags":[],"class_list":["post-6955","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament","category-nutricio"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/6955","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=6955"}],"version-history":[{"count":0,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/6955\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/6949"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=6955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=6955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=6955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}