{"id":7935,"date":"2026-05-18T09:00:00","date_gmt":"2026-05-18T07:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=7935"},"modified":"2026-05-04T15:32:51","modified_gmt":"2026-05-04T13:32:51","slug":"dieta-per-al-gimnas","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/dieta-per-al-gimnas\/","title":{"rendered":"Dieta para el gimnasio: Qu\u00e9 comer para maximizar tus resultados"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7935\" class=\"elementor elementor-7935\" 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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Dieta per al gimn\u00e0s: Qu\u00e8 menjar per maximitzar els teus resultats<\/a><\/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><span style=\"font-weight: 400;\">L&#8217;alimentaci\u00f3 \u00e9s una de les peces m\u00e9s importants de l&#8217;entrenament, i tamb\u00e9 una de les m\u00e9s mal enteses. Moltes persones comencen a anar al gimn\u00e0s amb les idees clares sobre quins exercicis fer, per\u00f2 sense saber qu\u00e8 posar al plat. I tanmateix, el que menges abans i despr\u00e9s d&#8217;entrenar, la quantitat de prote\u00efna que ingereixes o com distribueixes els \u00e0pats al llarg del dia pot marcar una difer\u00e8ncia real en com et sents, com et recuperes i quins resultats obtens amb el temps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aquest article no pret\u00e9n donar-te una alimentaci\u00f3 per al gimn\u00e0s perfecta i universal, perqu\u00e8 no existeix. El que s\u00ed que pots trobar aqu\u00ed s\u00f3n criteris clars, recomanacions pr\u00e0ctiques i un enfocament realista que t&#8217;ajudi a entendre millor la relaci\u00f3 entre el que menges i com entrenes.<\/span><\/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\/2026\/05\/Dieta-pel-gimnas-scaled.jpg\" title=\"Just in time for a healthy breakfast!\" alt=\"Exemple de dieta per al gimn\u00e0s amb aliments saludables i equilibrats\" 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;#els-meus-posts&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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Tot aquest proc\u00e9s d&#8217;adaptaci\u00f3 dep\u00e8n, en gran mesura, dels nutrients que rep l&#8217;organisme.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sense una alimentaci\u00f3 adequada, el cos no t\u00e9 les eines necess\u00e0ries per recuperar-se b\u00e9, i els progressos s&#8217;estanquen o es tornen m\u00e9s lents. Aix\u00f2 no vol dir que necessitis una alimentaci\u00f3 perfecta ni suplementar-te amb tot el que veus a Instagram. Significa que parar atenci\u00f3 al que menges \u00e9s tan important com parar atenci\u00f3 a com entrenes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Els tres macronutrients \u2014prote\u00efnes, hidrats de carboni i greixos\u2014 compleixen funcions diferents i complement\u00e0ries. Les prote\u00efnes s\u00f3n el material de construcci\u00f3 del m\u00fascul. Els hidrats de carboni s\u00f3n la principal font d&#8217;energia durant l&#8217;exercici. Els greixos participen en la regulaci\u00f3 hormonal i en molts processos metab\u00f2lics essencials. Eliminar qualsevol d&#8217;ells sense motiu cl\u00ednic no sol ser una bona idea.<\/span><\/p>\n<\/div>\n<\/div>\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-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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Dieta de gimn\u00e0s segons el teu objectiu<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2cf23f2 elementor-widget elementor-widget-text-editor\" data-id=\"2cf23f2\" 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><span style=\"font-weight: 400;\">No tothom va al gimn\u00e0s amb el mateix objectiu, i l&#8217;alimentaci\u00f3 s&#8217;ha d&#8217;adaptar al que cada persona busca aconseguir. Aqu\u00ed van les claus segons les tres situacions m\u00e9s habituals.<\/span><\/p>\t\t\t\t\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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Dieta per perdre greix i definir<\/a><\/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\">\n<div id=\"divText\">\n<p><span style=\"font-weight: 400;\">Si el teu objectiu \u00e9s perdre greix, el principi b\u00e0sic \u00e9s generar un d\u00e8ficit cal\u00f2ric moderat: consumir una mica menys del que gastes. La paraula clau \u00e9s <\/span><i><span style=\"font-weight: 400;\">moderat<\/span><\/i><span style=\"font-weight: 400;\">. Els d\u00e8ficits molt agressius solen provocar p\u00e8rdua de massa muscular, fatiga, pitjor rendiment i, a llarg termini, efecte rebot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per a una alimentaci\u00f3 orientada a perdre greix i guanyar o mantenir m\u00fascul al mateix temps, conv\u00e9:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantenir una ingesta proteica suficient (entre 1,6 i 2,2 g per quilo de pes corporal \u00e9s un rang habitual recomanat en l&#8217;\u00e0mbit de l&#8217;esport i la nutrici\u00f3).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No eliminar els hidrats de carboni, sin\u00f3 ajustar-ne la quantitat i distribuir-los b\u00e9 al llarg del dia, especialment al voltant de l&#8217;entrenament.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritzar aliments amb alta densitat nutricional: verdures, llegums, cereals integrals, prote\u00efnes magres, greixos de qualitat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evitar l&#8217;error de menjar molt poc: el cos necessita combustible per entrenar b\u00e9 i recuperar-se.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Dieta per guanyar massa muscular (Volum)<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\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<p><span style=\"font-weight: 400;\">Guanyar m\u00fascul requereix un super\u00e0vit cal\u00f2ric controlat, \u00e9s a dir, menjar una mica m\u00e9s del que es gasta, combinat amb un entrenament de for\u00e7a progressiu. Sense aquest est\u00edmul f\u00edsic, les calories extra tendeixen a acumular-se com a greix, no com a m\u00fascul.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L&#8217;alimentaci\u00f3 per guanyar massa muscular no significa menjar qualsevol cosa en grans quantitats. Significa menjar m\u00e9s, per\u00f2 b\u00e9:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Augmentar la ingesta de prote\u00efna de qualitat: ou, carn magra, peix, llegums, lactis, tofu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assegurar-se de tenir suficients hidrats de carboni per rendir en l&#8217;entrenament i facilitar la recuperaci\u00f3.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No descuidar els greixos saludables: alvocat, oli d&#8217;oliva, fruita seca, peix blau.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menjar amb regularitat i sense saltar-se \u00e0pats, especialment si costa arribar al volum cal\u00f2ric necessari.<\/span><\/li>\n<\/ul>\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-d2facf5 e-con-full e-flex e-con e-child\" data-id=\"d2facf5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68ee9d3 elementor-widget elementor-widget-heading\" data-id=\"68ee9d3\" 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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Alimentaci\u00f3 per a principiants<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b80ed80 elementor-widget elementor-widget-text-editor\" data-id=\"b80ed80\" 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><span style=\"font-weight: 400;\">Si est\u00e0s comen\u00e7ant al gimn\u00e0s, la bona not\u00edcia \u00e9s que no necessites una alimentaci\u00f3 complicada per veure resultats. En aquesta fase, el cos respon b\u00e9 a l&#8217;entrenament gaireb\u00e9 independentment de si l&#8217;alimentaci\u00f3 est\u00e0 optimitzada al detall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El m\u00e9s important per a qui comen\u00e7a \u00e9s establir una base s\u00f2lida:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menjar de forma ordenada i variada, sense saltar \u00e0pats importants.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incloure prote\u00efna en cada \u00e0pat principal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hidratar-se b\u00e9 abans, durant i despr\u00e9s de l&#8217;exercici.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No obsessionar-se amb els suplements: la major part del que necessites pots obtenir-ho del menjar real.<\/span><\/li>\n<\/ul>\n<div>\u00a0<\/div>\n<p><span style=\"font-weight: 400;\">L&#8217;alimentaci\u00f3 per a principiants al gimn\u00e0s no ha de ser perfecta des del primer dia. Ha de ser sostenible<\/span><\/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 class=\"elementor-element elementor-element-ab14985 titulo elementor-widget elementor-widget-heading\" data-id=\"ab14985\" 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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Qu\u00e8 menjar abans i despr\u00e9s d'entrenar?<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-db2b072 e-con-full e-flex e-con e-child\" data-id=\"db2b072\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d707d3 elementor-widget elementor-widget-text-editor\" data-id=\"7d707d3\" 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><span style=\"font-weight: 400;\">El moment en qu\u00e8 menges tamb\u00e9 importa, encara que no de forma tan determinant com de vegades es presenta.<\/span><\/p>\n<p><b>Abans d&#8217;entrenar<\/b><span style=\"font-weight: 400;\">, l&#8217;objectiu \u00e9s tenir energia disponible sense sentir l&#8217;est\u00f3mac pesat. Un \u00e0pat ric en hidrats de carboni d&#8217;absorci\u00f3 mitjana i una mica de prote\u00efna, unes 1-2 hores abans, sol funcionar b\u00e9. Per exemple: arr\u00f2s amb pollastre i verdures, torrades amb ou, civada amb fruita i iogurt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si l&#8217;entrenament \u00e9s al mat\u00ed i prefereixes anar en dej\u00fa, no passa res si ho toleres b\u00e9 i l&#8217;exercici no \u00e9s d&#8217;alta intensitat. Per\u00f2 si notes que rendeixes pitjor o et trobes sense energia, t\u00e9 sentit prendre alguna cosa lleugera abans.<\/span><\/p>\n<p><b>Despr\u00e9s d&#8217;entrenar<\/b><span style=\"font-weight: 400;\">, el cos est\u00e0 en un estat receptiu per absorbir nutrients i comen\u00e7ar la recuperaci\u00f3 muscular. Un \u00e0pat que combini prote\u00efna i una mica d&#8217;hidrat de carboni en l&#8217;hora seg\u00fcent a l&#8217;entrenament \u00e9s una bona pr\u00e0ctica. No cal que sigui immediat al minut de sortir del gimn\u00e0s, per\u00f2 s\u00ed en un temps raonable.<\/span><\/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<div class=\"elementor-element elementor-element-5b55487 e-con-full e-flex e-con e-child\" data-id=\"5b55487\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a787af titulo elementor-widget elementor-widget-heading\" data-id=\"2a787af\" 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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Millors aliments per a persones que van al gimn\u00e0s<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab50700 elementor-widget elementor-widget-text-editor\" data-id=\"ab50700\" 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><span style=\"font-weight: 400;\">No hi ha aliments m\u00e0gics, per\u00f2 s\u00ed alguns que apareixen de forma consistent en una alimentaci\u00f3 ben estructurada per a persones actives:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prote\u00efnes de qualitat<\/b><span style=\"font-weight: 400;\">: ou, pollastre, gall dindi, tonyina, salm\u00f3, sardines, llegums, tofu, tempeh, formatge fresc, iogurt grec.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hidrats de carboni d&#8217;inter\u00e8s<\/b><span style=\"font-weight: 400;\">: arr\u00f2s, civada, patata, moniato, quinoa, pasta integral, pa integral, fruita.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greixos saludables<\/b><span style=\"font-weight: 400;\">: oli d&#8217;oliva verge extra, alvocat, fruita seca, llavors, peix blau.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Verdures i hortalisses<\/b><span style=\"font-weight: 400;\">: en abund\u00e0ncia, en tots els \u00e0pats possibles. Aporten micronutrients, fibra i sacietat.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">El que menjar si vas al gimn\u00e0s no \u00e9s cap secret: s&#8217;assembla molt al que s&#8217;ent\u00e9n per una alimentaci\u00f3 mediterr\u00e0nia variada i equilibrada, ajustada a les necessitats d&#8217;alg\u00fa que fa exercici amb regularitat.<\/span><\/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-791b6ba titulo elementor-widget elementor-widget-heading\" data-id=\"791b6ba\" 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\"><a href=\"http:\/\/dieta-per-al-gimnas\">Errors comuns en l'alimentaci\u00f3 esportiva<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79a8acb elementor-widget elementor-widget-text-editor\" data-id=\"79a8acb\" 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><span style=\"font-weight: 400;\">Alguns dels errors m\u00e9s freq\u00fcents que es veuen en persones que entrenen habitualment:<\/span><\/p>\n<p><b>Menjar molt poc pensant que aix\u00ed es perd greix m\u00e9s r\u00e0pid. <\/b><span style=\"font-weight: 400;\">El d\u00e8ficit excessiu perjudica el rendiment, la recuperaci\u00f3 i, sovint, la massa muscular. Perdre m\u00fascul mentre es perd greix \u00e9s contraproduent a llarg termini.<\/span><\/p>\n<p><b>Obsessionar-se amb la prote\u00efna i ignorar la resta.<\/b><span style=\"font-weight: 400;\"> La prote\u00efna \u00e9s fonamental, per\u00f2 no funciona sola. Sense suficients hidrats, el cos utilitza la prote\u00efna com a combustible en lloc de com a material de construcci\u00f3.<\/span><\/p>\n<p><b>Dependre de batuts i suplements abans de tenir ben coberta la base.<\/b><span style=\"font-weight: 400;\"> Els suplements s\u00f3n, literalment, aix\u00f2: un complement. Si l&#8217;alimentaci\u00f3 no est\u00e0 ordenada, cap batut ho compensar\u00e0.<\/span><\/p>\n<p><b>No hidratar-se prou.<\/b><span style=\"font-weight: 400;\"> L&#8217;aigua \u00e9s el nutrient m\u00e9s ignorat. La deshidrataci\u00f3 redueix el rendiment, dificulta la recuperaci\u00f3 i afecta la concentraci\u00f3.<\/span><\/p>\n<p><b>Seguir pautes aliment\u00e0ries de tercers sense adaptar-les.<\/b><span style=\"font-weight: 400;\"> El que funciona per a una altra persona pot no encaixar amb el teu horari, el teu metabolisme, el teu objectiu o la teva situaci\u00f3 particular.<\/span><\/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\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\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp\" height=\"400\" width=\"400\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp 400w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-300x300.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-150x150.webp 150w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-12x12.webp 12w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-70x70.webp 70w\" sizes=\"(max-width: 400px) 100vw, 400px\" class=\"attachment-full size-full wp-image-7184 sp-no-webp\" alt=\"beneficis de la cinta de correr\"> \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-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-49a2052 titulo elementor-widget elementor-widget-heading\" data-id=\"49a2052\" 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\"><a href=\"http:\/\/dieta-per-al-gimnas\">El teu pla nutricional personalitzat a Tr\u00e8vol Salut<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62bb886 e-con-full e-flex e-con e-child\" data-id=\"62bb886\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b23187a elementor-widget elementor-widget-text-editor\" data-id=\"b23187a\" 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\">\n<p><span style=\"font-weight: 400;\">Entendre els principis generals de l&#8217;alimentaci\u00f3 per al gimn\u00e0s \u00e9s un bon punt de partida. Per\u00f2 si vols anar m\u00e9s enll\u00e0 i tenir un enfocament realment adaptat a tu \u2014als teus objectius, la teva rutina, el teu historial i la teva forma de vida\u2014, el m\u00e9s efica\u00e7 \u00e9s comptar amb acompanyament professional.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><b>Tr\u00e8vol Salut<\/b><span style=\"font-weight: 400;\"> et podem ajudar a construir un pla nutricional que tingui sentit per a tu de veritat: sense restriccions innecess\u00e0ries, sense promeses buides i amb criteri professional. Perqu\u00e8 l&#8217;alimentaci\u00f3, com l&#8217;entrenament, funciona millor quan es planifica amb cap i se sost\u00e9 en el temps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La const\u00e0ncia, la paci\u00e8ncia i el coneixement s\u00f3n millors eines que qualsevol moda aliment\u00e0ria passatgera. Si tens dubtes o vols fer el seg\u00fcent pas, som aqu\u00ed per acompanyar-te.<\/span><\/p>\n<\/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-22340ac e-flex e-con-boxed e-con e-parent\" data-id=\"22340ac\" 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-b7b69c1 titulo elementor-widget elementor-widget-heading\" data-id=\"b7b69c1\" 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-64f1c3e elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"64f1c3e\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"els-meus-posts\" 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--64f1c3e\" 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;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>La dieta per guanyar massa muscular \u00e9s, juntament amb l&#039;entrenament i el descans, un dels tres pilars que determinen si el teu cos construeix teixit&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-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\/menjar-abans-entrenar-5-pautes\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/07\/Disseny-sense-titol-4.png\" alt=\"Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar el teu rendiment\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>17<\/strong>Ago<\/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\/menjar-abans-entrenar-5-pautes\/\">\n                        Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar&hellip;                    <\/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>La alimentaci\u00f3n es una de las piezas m\u00e1s importantes del entrenamiento, y tambi\u00e9n una de las m\u00e1s malentendidas. Muchas personas empiezan a ir al gimnasio con las ideas claras sobre qu\u00e9 ejercicios hacer, pero sin saber qu\u00e9 poner en el plato. Y sin embargo, lo que comes antes y despu\u00e9s de entrenar, la cantidad de prote\u00edna que ingieres o c\u00f3mo distribuyes las comidas a lo largo del d\u00eda puede marcar una diferencia real en c\u00f3mo te sientes, c\u00f3mo te recuperas y qu\u00e9 resultados obtienes con el tiempo.<\/p>","protected":false},"author":10,"featured_media":7950,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,10,9],"tags":[],"class_list":["post-7935","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricio","category-entrenament","category-salut"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7935","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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=7935"}],"version-history":[{"count":16,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7935\/revisions"}],"predecessor-version":[{"id":7972,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7935\/revisions\/7972"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/7950"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=7935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=7935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=7935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}