{"id":8637,"date":"2026-09-14T09:00:00","date_gmt":"2026-09-14T07:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=8637"},"modified":"2026-08-31T13:50:10","modified_gmt":"2026-08-31T11:50:10","slug":"alimentacio-nedadors-4-pautes-vitals","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/","title":{"rendered":"Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l&#8217;aigua"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8637\" class=\"elementor elementor-8637\" 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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l'aigua<\/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;\">Si nedes de forma regular a la piscina de Tr\u00e8vol, segur que en algun moment t&#8217;has preguntat per qu\u00e8 alguns dies notes les cames lleugeres i d&#8217;altres arrossegues cada llargada com si l&#8217;aigua pes\u00e9s el doble. Bona part de la resposta \u00e9s en el que menges abans, durant i despr\u00e9s d&#8217;entrenar. L&#8217;alimentaci\u00f3 per a nedadors no ha de ser complicada, per\u00f2 s\u00ed que requereix entendre algunes particularitats del medi aqu\u00e0tic que la diferencien d&#8217;altres esports.<\/span><\/p><p><span style=\"font-weight: 400;\">En aquest article repassem, amb criteri i sense promeses miraculoses, com ajustar la teva dieta per nedar millor, recuperar-te abans i gaudir m\u00e9s del proc\u00e9s.<\/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\/08\/female-swimmer-doing-butterfly-stroke-in-a-pool-c-2026-08-10-21-18-55-utc-scaled.jpg\" title=\"Female swimmer doing butterfly stroke in a pool, competing in water sports\" alt=\"Alimentaci\u00f3 per a nadadors\" 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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Encara que la suor no sigui visible, els nedadors tamb\u00e9 perden aigua i electr\u00f2lits durant l&#8217;exercici, i la magnitud d&#8217;aquestes p\u00e8rdues dep\u00e8n de factors com la intensitat, la durada de la sessi\u00f3 i la temperatura de l&#8217;aigua i de l&#8217;ambient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aix\u00f2 pot fer que alguns nedadors infravalorin les seves necessitats d&#8217;hidrataci\u00f3 i energia, especialment durant sessions llargues o intenses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A m\u00e9s, nedar pot resultar inc\u00f2mode amb l&#8217;est\u00f3mac ple, per la qual cosa la mida i el moment dels \u00e0pats poden ser especialment importants per a la comoditat durant la sessi\u00f3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per aix\u00f2, una bona alimentaci\u00f3 per a un nedador amateur ha de tenir en compte tant la quantitat i qualitat dels aliments com la seva distribuci\u00f3 al voltant dels entrenaments.<\/span><\/p>\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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Qu\u00e8 menjar abans de tirar-te a la piscina<\/a><\/h2>\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<p><span style=\"font-weight: 400;\">Un dels dubtes m\u00e9s habituals \u00e9s qu\u00e8 menjar abans de nedar sense acabar amb aquella sensaci\u00f3 de pesadesa a l&#8217;aigua. No hi ha una f\u00f3rmula \u00fanica, per\u00f2 s\u00ed un parell de principis que funcionen per a la majoria de nedadors recreatius i competidors amateur.<\/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-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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Digestions lleugeres: la import\u00e0ncia d'evitar talls de digesti\u00f3 i pesadesa abdominal<\/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;\">Un \u00e0pat abundant, especialment si \u00e9s ric en greix, fibra o aliments de digesti\u00f3 lenta, pot augmentar la sensaci\u00f3 de pesadesa i afavorir mol\u00e8sties gastrointestinals durant l&#8217;exercici.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Com a refer\u00e8ncia pr\u00e0ctica, un \u00e0pat principal es pot fer unes 2\u20134 hores abans de l&#8217;entrenament, encara que el temps adequat dep\u00e8n de la mida de l&#8217;\u00e0pat, de la seva composici\u00f3 i de la toler\u00e0ncia individual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si disposes de menys temps, una petita ingesta rica en hidrats de carboni i f\u00e0cil de digerir, com un pl\u00e0tan o una torrada amb mel, pot ser una opci\u00f3 pr\u00e0ctica. La quantitat i l&#8217;elecci\u00f3 de l&#8217;aliment s&#8217;han d&#8217;adaptar a la toler\u00e0ncia individual.<\/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-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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Hidrats de carboni de f\u00e0cil assimilaci\u00f3: energia disponible per a l'esfor\u00e7 aer\u00f2bic<\/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;\">La nataci\u00f3 utilitza en bona mesura el glicogen muscular com a font d&#8217;energia, especialment durant esfor\u00e7os d&#8217;intensitat elevada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Els aliments rics en hidrats de carboni poden contribuir a mantenir la disponibilitat de glicogen i proporcionar energia per a l&#8217;entrenament. Quan es consumeixen a prop de la sessi\u00f3, triar opcions f\u00e0cils de digerir pot millorar la toler\u00e0ncia gastrointestinal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No es tracta de fer una c\u00e0rrega d&#8217;hidrats abans de cada entrenament, sin\u00f3 de mantenir una alimentaci\u00f3 suficient en carbohidrats al llarg del dia i adaptar la ingesta pr\u00e8via a la durada i la intensitat de la sessi\u00f3.<\/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-71c5df8 e-con-full e-flex e-con e-child\" data-id=\"71c5df8\" data-element_type=\"container\" data-e-type=\"container\">\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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Hidrataci\u00f3 a l'aigua: el gran oblidat<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f15f29 e-con-full e-flex e-con e-child\" data-id=\"3f15f29\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8be223b elementor-widget elementor-widget-text-editor\" data-id=\"8be223b\" 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;\">Un dels errors freq\u00fcents en nataci\u00f3 \u00e9s subestimar les p\u00e8rdues de l\u00edquids perqu\u00e8 la suor no sempre resulta evident mentre s&#8217;est\u00e0 a l&#8217;aigua.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La nataci\u00f3 tamb\u00e9 pot provocar p\u00e8rdues d&#8217;aigua i electr\u00f2lits, encara que la seva magnitud varia considerablement segons la durada i intensitat de l&#8217;exercici, la temperatura de l&#8217;aigua i les condicions ambientals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La hidrataci\u00f3 a la piscina requereix certa planificaci\u00f3: portar una ampolla d&#8217;aigua a la vora i beure durant els descansos pot ajudar a mantenir una hidrataci\u00f3 adequada, especialment durant sessions prolongades.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En sessions prolongades, amb una sudoraci\u00f3 elevada o realitzades en condicions de calor, una beguda que aporti sodi i carbohidrats pot ser \u00fatil. Tanmateix, no tots els nedadors necessiten afegir electr\u00f2lits de forma rutin\u00e0ria, especialment durant sessions habituals de menor durada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La despesa energ\u00e8tica de la nataci\u00f3 pot variar considerablement segons l&#8217;estil, la intensitat, la durada de la sessi\u00f3 i les caracter\u00edstiques individuals del nedador.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per aix\u00f2 conv\u00e9 ajustar tant la ingesta de l\u00edquid com la d&#8217;energia a com ha estat realment la sessi\u00f3, i no a una xifra gen\u00e8rica que hagis llegit en algun lloc.<\/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>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1deaa1 titulo elementor-widget elementor-widget-heading\" data-id=\"f1deaa1\" 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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Recuperaci\u00f3 post-nataci\u00f3: rec\u00e0rrega de glicogen<\/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<div class=\"elementor-element elementor-element-cf26733 e-con-full e-flex e-con e-child\" data-id=\"cf26733\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-583a1c3 elementor-widget elementor-widget-text-editor\" data-id=\"583a1c3\" 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;\">Despr\u00e9s de nedar comen\u00e7a el proc\u00e9s de recuperaci\u00f3, durant el qual l&#8217;organisme reposa progressivament el glicogen i afavoreix la reparaci\u00f3 i adaptaci\u00f3 del teixit muscular. La prioritat \u00e9s cobrir adequadament les necessitats nutricionals del conjunt del dia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No cal menjar en els primers minuts despr\u00e9s d&#8217;entrenar, per\u00f2 pot ser \u00fatil fer un \u00e0pat o mos que aporti hidrats de carboni i prote\u00efna en les hores posteriors, especialment si tens una altra sessi\u00f3 d&#8217;entrenament properament.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Un exemple senzill: un bol d&#8217;arr\u00f2s o pasta amb pollastre o llegum, o quelcom tan b\u00e0sic com un entrep\u00e0 de gall dindi amb fruita, compleix perfectament aquesta funci\u00f3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La prote\u00efna contribueix a la s\u00edntesi i reparaci\u00f3 de les prote\u00efnes musculars, mentre que els hidrats de carboni afavoreixen la reposici\u00f3 del glicogen. Aquesta reposici\u00f3 cobra especial import\u00e0ncia quan les sessions s\u00f3n freq\u00fcents o estan separades per poques hores.<\/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>\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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Suplementaci\u00f3 b\u00e0sica per a nedadors de resist\u00e8ncia<\/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;\">La suplementaci\u00f3 no \u00e9s imprescindible per gaudir i millorar en la nataci\u00f3, i conv\u00e9 ser prudent amb productes que prometen resultats r\u00e0pids.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dit aix\u00f2, hi ha algunes ajudes que poden tenir sentit segons el volum d&#8217;entrenament:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Electr\u00f2lits:<\/b><span style=\"font-weight: 400;\"> poden ser \u00fatils en sessions prolongades o quan hi ha p\u00e8rdues importants de suor, especialment en condicions de calor. La seva utilitzaci\u00f3 s&#8217;ha d&#8217;adaptar a la durada de la sessi\u00f3, la taxa de sudoraci\u00f3 i les necessitats individuals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prote\u00efna en pols:<\/b><span style=\"font-weight: 400;\"> una eina pr\u00e0ctica, no obligat\u00f2ria, per arribar als requeriments proteics diaris si et costa fer-ho nom\u00e9s amb menjar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamina D:<\/b><span style=\"font-weight: 400;\"> pot ser rellevant en persones amb una ingesta insuficient, poca exposici\u00f3 solar o risc de defici\u00e8ncia. La seva suplementaci\u00f3 s&#8217;hauria d&#8217;individualitzar i, quan estigui indicat, valorar-se mitjan\u00e7ant criteris cl\u00ednics i\/o anal\u00edtics.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cap d&#8217;aquests suplements substitueix una base d&#8217;alimentaci\u00f3 s\u00f2lida ni un bon descans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u00f3n complements que poden tenir utilitat en situacions concretes, per\u00f2 no substitueixen una alimentaci\u00f3 adequada, una hidrataci\u00f3 suficient, un entrenament ben planificat i una recuperaci\u00f3 adequada.<\/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-449c78e e-con-full e-flex e-con e-child\" data-id=\"449c78e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e84c9f2 titulo elementor-widget elementor-widget-heading\" data-id=\"e84c9f2\" 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=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">Millora els teus temps amb l'equip de Nutrici\u00f3 de Tr\u00e8vol Salut<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11fea61 elementor-widget elementor-widget-text-editor\" data-id=\"11fea61\" 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;\">Cada nedador \u00e9s diferent: no entrena igual qui neda tres vegades per setmana per salut que qui competeix i busca baixar temps concrets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si vols ajustar la teva alimentaci\u00f3 al teu cas real \u2014horaris, objectius, digesti\u00f3, intensitat de les teves sessions\u2014, l&#8217;equip de Nutrici\u00f3 de Tr\u00e8vol Salut et pot ajudar a construir un pla fet a mida, sense dietes gen\u00e8riques ni promeses buides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treballar l&#8217;alimentaci\u00f3 per a nedadors de forma personalitzada pot ajudar a optimitzar la disponibilitat d&#8217;energia, la recuperaci\u00f3 i la comoditat durant els entrenaments, a m\u00e9s de contribuir a mantenir el rendiment a llarg termini.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Demana cita amb el nostre equip de Nutrici\u00f3 i comen\u00e7a a nedar amb l&#8217;energia que el teu cos realment necessita.<\/span><\/p>\n<p>\u00a0<\/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-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        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                                                           \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                                                 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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>Si nadas de forma regular en la piscina de Tr\u00e8vol, seguro que en alg\u00fan momento te has preguntado por qu\u00e9 algunos d\u00edas notas las piernas ligeras y otros arrastras cada largo como si el agua pesara el doble. Gran parte de la respuesta est\u00e1 en lo que comes antes, durante y despu\u00e9s de entrenar. La alimentaci\u00f3n para nadadores no tiene por qu\u00e9 ser complicada, pero s\u00ed requiere entender algunas particularidades del medio acu\u00e1tico que la diferencian de otros deportes.<\/p>","protected":false},"author":10,"featured_media":8668,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,11],"tags":[],"class_list":["post-8637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","category-infantil"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8637","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=8637"}],"version-history":[{"count":14,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8637\/revisions"}],"predecessor-version":[{"id":8673,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8637\/revisions\/8673"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/8668"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=8637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=8637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=8637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}